Whole Wheat Rotini with {Spicy Turkey Sausage} and Mustard Greens

So I didn't actually use the turkey sausage in this Cooking Light recipe. 1. I didn't feel like spending the money on it and 2. I needed a veg recipe this week. I liked the pasta, but it did kind of feel like it was missing that savory something. That being said, I added the amount of mustard greens the recipe said (we had so much in our box so it was about half of it). Looking back, I would use all of my mustard greens (so double what the recipe says) if I wasn't going to use the sausage again. That would help make up for the lack of sausage. Overall though, pretty good. We liked it anyway.

Ingredients

• 1 (14-ounce) can fat-free, less-sodium chicken broth, divided
• 4 quarts water
• 1 (13.5-ounce) package uncooked whole wheat blend rotini (corkscrew pasta)
• Cooking spray
• 1 1/2 cups chopped yellow onion (about 1 large)
• 2 garlic cloves, minced
• 1 pound hot turkey Italian sausage
• 8 ounces bagged prewashed cut mustard greens
• 1/2 cup half-and-half
• 1/2 cup (2 ounces) grated fresh pecorino Romano cheese
• 1/2 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper

Preparation

• Place 1/2 cup broth in a small saucepan over medium heat; simmer until reduced to 3 tablespoons (about 6 minutes). Remove from heat.
• Combine water and remaining broth in a large Dutch oven. Bring to a boil over high heat; stir in pasta. Cook, uncovered, 10 minutes or until al dente. Drain well; place pasta in a large bowl. Keep warm.
• Heat a Dutch oven over medium heat. Coat pan with cooking spray. Add onion; cook 4 minutes or until tender, stirring occasionally. Add garlic; cook 1 minute, stirring constantly. Remove casings from sausage. Add sausage to pan; cook 6 minutes or until browned, stirring to crumble. Stir in greens; cook 2 minutes or until greens wilt. Add reduced broth, half-and-half, and cheese. Cook 4 minutes or until cheese melts and mixture thickens, stirring frequently.
• Add sausage mixture to pasta, and sprinkle with salt and freshly ground pepper. Toss well to combine. Serve immediately.

Stir-Fried Bok Choy and Lettuce with Mushrooms

Bok Choy. Is. Delicious.

I've posted the Cooking Light recipe that guided me, but I made a few modifications:
1. I had the mushrooms that came in my box. No idea what kind they were, but they certainly weren't dried. I skipped the soaking of the mushrooms in step 1.
2. I had bok choy, not baby bok choy. I chopped the bok choy in half lengthwise and then in about fourths the other direction. This seemed to be a pretty good size. I also used the Bibb Lettuce from my box instead of romaine.
3. This didn't thicken the way it said it would and then I just had oodles of sauce and nowhere to put it. Unfortunate. Because I didn't soak the mushrooms, I added between 3/4-1 cups of water. I would recommend adding 1/4-1/2 cup instead if no mushroom soaking is required.
4. A little extra sauce came in handy however (it was still way too much though). I pan-fried some tilapia with some garlic, salt, and pepper and a tad bit of sauce from the stir-fry flavored it well.

• 1 cup boiling water
• 8 dried shiitake mushrooms (about 2 ounces)
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon Shaoxing (Chinese rice wine) or dry sherry
• 1/2 teaspoon sugar
• 4 teaspoons canola oil, divided
• 1 teaspoon minced peeled ginger
• 1/2 cup fat-free, less-sodium chicken broth
• 2 tablespoons oyster sauce
• 1/2 teaspoon cornstarch
• 2 medium garlic cloves, thinly sliced
• 8 heads baby bok choy, halved lengthwise
• 1 medium head romaine lettuce, cut crosswise into 1-inch pieces (about 8 cups)

1. Combine 1 cup boiling water and shiitake mushrooms in a bowl; cover and let stand 20 minutes. Drain mushrooms in a colander over a bowl, reserving liquid. Rinse mushrooms. Remove and discard stems; cut each cap into quarters. Set aside.
2. Combine soy sauce, wine, and sugar in a small bowl, stirring with a whisk.
3. Heat a small saucepan over medium-high heat. Add 1 teaspoon oil and ginger to pan; sauté 30 seconds. Add reserved mushrooms; sauté 1 minute. Add reserved mushroom liquid and broth; bring to a boil. Cover, reduce heat, and simmer 20 minutes.
4. Combine oyster sauce and cornstarch in a small bowl, stirring with a whisk; stir into mushroom mixture. Bring to a boil, stirring constantly. Cook 1 minute or until thickened. Remove from heat; keep warm.Heat a wok or large skillet over high heat. 
5. Add remaining 1 tablespoon oil to pan. Add garlic; stir-fry 10 seconds. Add bok choy; stir-fry 2 minutes or until bok choy begins to soften. Add lettuce; stir-fry 2 minutes or until lettuce wilts. Stir in mushroom mixture and soy sauce mixture; cook 3 minutes or until bok choy is tender.

"My Box"

About 3 months ago I started looking in CSAs (Community Supported Agriculture). I knew I wouldn't have time or room to grow my own veggies and as much as I love going to the farmer's market, I never had much incentive to try new veggies or be adventurous.  So I looked into different CSAs in my area and ended up going with Dominion Harvest. I found that they had the greatest flexibility for my crazy summer schedules. They get local and organic produce from a variety of local farms so it's not as a restrictive as a typical CSA. I started with just a basic fruit/veggie box, but they offer upgrades and/or downgrades if you want meat, bread, or dairy. You can also stop your service when you go out of town and you don't have to pay for those weeks! Did I mention they also deliver to your doorstep? I was sold as soon as I read their info and signed up right away to ensure I had a spot.

The first delivery was supposed to be this past Friday. I came home from work all excited expecting my box to be there. It wasn't. I waited until the 7pm deadline...still no box. Finally at 8pm I emailed Dominion Harvest about where my box was. I got a prompt phone call the following morning saying that they had a delivery confirmation but offered me a complimentary box the following week with an upgrade! Fine by me. As I was talking to "the guy" I had a idea of where my box might be. Turns out it was at my address BUT on the next street over (the street names are very similar). I went right over there, fully expecting to have to pry my box out of somebody's hands, but my big red box was just sitting there, completely untouched. It appeared that no one had entered or left through that front door the entire time my box was there. Phew. I snuck away and home with my precious fruits and vegetables. DH was really great about the whole thing and I was pleased with their service anyway.

So this marks a new era: no more neglecting of cooking/food blog. I am going full-on adventurous with my box. This week I received asparagus, strawberries, mushrooms, blackberry jam, spring kale, bibb lettuce, mustard greens, bok choy, sugar snap peas, and spring onions. I am going to document EVERYTHING that I make out of that box. Even a PB&J with the blackberry jam (ok, maybe not), but you get the idea. I am hoping to have fun with fabulous fresh produce and find tons of great new seasonal recipes! Here it goes!

Earth Day for Foodies

October 24, 2011 will be the first "Food Day." I found out it about from this article, and had to find out more. I got so excited exploring the website and reading about this movement. It's supported by a number of food activists, including Michael Pollan and Marion Nestle, doctors, chefs (Alice Waters, Nora Pouillon), environmental activists, and organizations, including the American Dietetic Association and Slow Food USA, and they have an RD on staff! I immediately to be signed up in my area, and I hope that I can be involved! I would encourage everyone to at least take a look at the website and check out their 5 principles of Eating Real!

www.foodday.org

New York City Ad Campaign

I just posted 3 videos from a New York City Ad campaign against soda consumption. In one of my rotations, in an attempt to "keep me busy," I was able to track down some results from the campaign, but can't remember them all right now. Without any data or any sources to back this up, the campaigns resulted in a significant number of people reducing the amount of soda they drink.

Just think though...are you pouring on the pounds?? How much soda do you drink in one day? In one week?

Man Drinking Fat. NYC Health Anti-Soda Ad. Are You Pouring on the Pounds?

Man Eating Sugar. New York City Health Department.

Do You Drink 93 Sugar Packets a Day?

BREAKFAST

While I was in my outpatient counseling rotation about a month ago, I was able to spend a lot time counseling with clients and patients: doing diet recalls, assessments, education, etc. It was fun. I was really surprised at the number of people skipping meals and thinking that would be their way to cut down on calories and lose weight. This is 100% FALSE! Here's how a typical conversation went:

Me: So I'd like you to tell me what you eat on a typical, starting with breakfast or first thing in the morning after you wake up.
Client: Oh, well I never eat breakfast. (then gives me a look like, see I'm doing something right).
Me: Really? Never?
Client: Oh, yes, I don't eat breakfast because I don't have time and so I can lose weight.
Me: Well, actually, the first thing I want you to do to help you lose weight is to start trying to eat breakfast again.

Then enters client confusion. Let me explain.

Generally, if our calories in are less than our calories out, we lose weight. However, if we skip meals, the math doesn't quite add up the way we would expect. When skipping meals (most skip breakfast) our body enters "starvation" mode. Then when we finally eat the next meal, our body tends to store more fat and carbohydrate calories because our body doesn't know when it will enter starvation mode again. Additionally, we tend to eat more when we're ravenously hungry - thus increasing the number of total calories we take in too. I remember in high school or college whenever I would skip breakfast, I would feel absolutely famished by 9 or 10 am and then gorge myself at lunchtime.

Then people tell me..."I'm not much of a breakfast eater." Fine with me. I don't eat big breakfasts either! I'm in no way suggesting that breakfasts should be eggs, bacon, pancakes, the works. I eat a breakfast like that maybe once a month! I never considered myself a breakfast eater either. When I started consistently eating breakfast, I noticed a change in my energy level and my mood throughout the day. I'm now a huge advocate of breakfast, but not necessarily of the big breakfast. I've never been a morning person so my favorite breakfast options are always on the go:

• Plain oatmeal with cinnamon and some dried fruit
• Yogurt with some granola or muesli. I love to add berries, etc when I can.
• Homemade muffins or scones: preferably whole grains! 
• Homemade Breakfast sandwiches/burritos
• Smoothies - made with yogurt and fruit.
• Whole Grain Toast + Peanut Butter

In high school, my mom used to make big batches of muffins, breakfast sandwiches and burritos all at once. She would freeze them and then we just had to heat them up for a few minutes each morning. It was a great breakfast on the go! I want to start doing this as well so we can have some more variety in our breakfast routine. 

As cheesy as it sounds, breakfast really is the most important meal of the day. I am a huge believer in the power of breakfast even if it's just a piece of toast. It helps jump start your day and your metabolism. 

Registered Dietitians - the Nutrition Professionals

Today is National Registered Dietitian Day!

Happy RD Day to all of my favorite dietitians! In just a few short months I'll be joining their ranks.

Registered Dietitians are the nutrition professionals and experts. They have completed at least a bachelor's degree in nutrition, dietetics, or health accredited by the American Dietetic Association, spent at least 6 months in an internship or residency (also accredited by ADA), and passed a registration exam. Dietitians also have to stay on the cutting edge of food and nutrition by taking continuing education classes. CE classes are required for maintaining registration status.

RDs should be your source for any qualified food and nutrition advice. They have the tools and skillset to interpret food and nutrition information that others ("nutritionists" and the like) don't.

The Healthy Plate

The "Healthy Plate" also known as the Idaho Plate Method and other names for with plate in the title is the new standard for beginner diabetes meal planning and teaching. The American Diabetes Association has placed a huge focus on this method - developing education materials, etc. Honestly, this plate method can work for everyone and isn't just for diabetics. It's the easiest method of meal planning that I've taught to people - not only does it help guide portion sizes but also emphasizes fruit and vegetables.

The Healthy Plate is based on a 9-inch plate filled with half vegetables, 1/4 (preferably lean) protein, and 1/4 bread/starch/grain as well as a serving of fruit and a serving of (preferably low-fat or fat free) dairy on the side (if you're hungry enough).

I'm not going to pretend like I eat like this all the time, but I've definitely been trying to emphasize it more in the meals that I plan. I've started using a smaller plate and trying to add more vegetables into dinners. Like I tell clients, small steps is what it takes to make long-term changes. The Healthy Plate is one method that makes Healthy Eating that much easier.

National Nutrition Month

Happy National Nutrition Month! It's a great time for me to start blogging again...hopefully this is the kickstart I need.  The American Dietetic Association's theme for the month is "Eat Right with Color!" 

I just taught a lesson to preschool kids about this topic in January...I encouraged them to "eat the rainbow." We also played fruit and vegetable bingo with blueberries. The best way to provide {natural} color to your plate is through adding fruits and vegetables. Not only does color provide an appealing plate but different colored foods have different nutrients - vitamins and minerals and phytochemicals and antioxidants. I'll be (trying to) blog this month about nutrition, lots of recipes and some healthy eating tips! I'm still a busy dietetic intern so I'll be doing the best I can!

You can check out ADA's website here for more information and resources! Happy March and Happy Eating Healthy!