Flaxseed

Remember the saying "good things come in small packages?" That's definitely the case for this super food. Flaxseed is small but a great source of omega-3 fatty acids and fiber and can help lower cholesterol, reduce inflammation and lower the risk of some cancers. There are a few types of flaxseed available in stores and they aren't created equally so it's good to know your facts before buying.

Whole flax seed: Provides our bodies with fiber (~ 1.2 grams of soluble and 2.4 grams of insoluble per Tbsp) but we are not able to break the seed apart to get the healthy omega-3 oils.
Flax Seed Oil: Gives our bodies the Omega-3 benefits but is no longer filled with fiber.
Ground or "milled" Flax Seed: Supplies us with both fiber and Omega-3 oils.
Some people prefer to buy whole flax seed and grind it themselves using a coffee grinder to the freshest product. If you buy whole flax seed it can be stored for a long time.  Milled or ground flaxseed goes rancid quicker and is best to buy it in small quantities. Most people agree it will stay fresh for 3-4 months in the refrigerator and some research shows that it can be stored for 128 days at room temperature before becoming rancid (I'm still a little skeptical of that?).

Flaxseed adds a nutty flavor and can be scooped on top of cereal, yogurt, smoothies, oatmeal, applesauce or used in place of fats or eggs in baked goods. I've done the side by side comparison using flaxseed in place of an egg in chocolate chip cookies and found that I liked the flaxseed filled cookie better. It made the cookies dense and added a nutty flavor. Here are the baking conversions.
     -3 Tbsp ground flaxseed = 1 Tbsp Fat
     -2 Tbsp ground flaxseed mixed with 3 Tbsp water= 1 egg

Another unique way to cook with flaxseed is to use it to coat chicken or fish before cooking for a crunchy result (great option for people with Celiac's disease or others on a gluten free diet). Need more help? Type "flaxseed recipes" into Google, Epicurious, Cooking Light or any other recipe search engine and you will find more creative ways to add this healthy seed into your diet.

Spicy Tuscan Soup

The thermometers in Minneapolis hit record below zero temperatures this week so homemade soup was a must. This soup recipe was given to me by a coworker and originally an Olive Garden soup but I adapted it to be healthier, heartier and in my opinion, more flavorful. I expected it to taste good but was shocked at how amazing it turned out. It's simple yet spicy; hearty yet not too filling; creamy yet not fattening and yes...it contains Kale :). I made it with meat but you could easily make it vegetarian by substituting meatless crumbles.

Spicy Tuscan Soup

(adapted from Olive Garden’s Zuppa Toscana)
Servings: 6-7 (depending on your bowl size)

Ingredients:

- 2 medium russet potatoes (or 3 small ones)

- ½ small white onion, chopped

- 1 pound of Spicy Italian Sauage (in bulk, not with casein). For a Vegetarian soup use meatless crumbles instead of sausage

- 1-2 garlic cloves, minced

- 5 ½ cups Low Sodium Chicken Broth

- ½ cup milk (I used skim but use whatever you have in your house)

-4 cups chopped Kale (ripped off the vein)

- 1 can of garbanzo beans, rinsed and drained

- ½ tsp salt

- ½ tsp crushed red pepper flakes

Directions:

1. Poke holes in the baked potatoes and microwave them for 6-8 minutes (until tender). Set aside to cool.

2. Heat dutch oven to medium high and add onion and sausage to the pan. Cook 5 minutes then add garlic and continue to cook until meat is brown

3. While the meat is cooking rinse and chop the Kale and peel and dice the potatoes

4. Add broth and milk to the onions and meat once the meat is brown

5. Add kale, garbanzo beans, salt and crushed red pepper flakes

6. Simmer for 30 minutes and serve.

 

A Weekend of Food

Cold winter weekends always make me want to cook. This weekend my cooking escapades started with a fabulous brunch with my dear friend Brent. We started by making homemade hash browns; a first for both of us. We then made a poached egg dish with prosciutto, manchego cheese and crushed red peppers layered on a piece of toast: replicated from an entree at my favorite breakfast restaurant in Madison, Marigold Kitchen (If you are ever visiting you have to stop!).

My next kitchen endeavor was to prepare Sunday night dinner. After a very relaxing and productive weekend I thought my husband and I could use a good home cooked meal. Knowing the pork chop recipe I was going to make (Cuban Pork Chops with Mojo Source: Guy’s Big Bite- Food Network) I grabbed our Brussels sprouts and squash out of the refrigerator and put my thinking cap on. What should I do with my vegetables tonight? My inspiration for the Brussels sprouts came from the leftover prosciutto and manchego cheese from brunch. For those of you who think Brussels sprouts are bland think again.

Brussels Sprouts with Prosciutto

Ingredients:

-1 Tbsp Olive Oil

-1 pound Brussels Sprouts (stems trimmed off and cut in half)

-2 Tbsp water

-3 thin slices of Prosciutto, diced (Pancetta or bacon would also work)

-2 Garlic Cloves, minced

-1 Tbsp Lemon Juice

-1/8 cup white wine

-1-2 Tbsp shredded Manchego or Parmesan cheese

Directions:

1. Heat a large skillet over medium heat and add olive oil
2. Add Brussels sprout and saute for 3 minutes
3. Add water and cook for 3 more minutes (I covered my pot to slightly steam the sprouts)
4. Add prosciutto pieces and garlic and continue saute for 5 minutes
5. Reduce heat and add lemon juice and white wine. Scrape the bottom of the pan to get the flavors off and let cook for a few more minutes or until liquids have dissolved and Brussels sprouts are tender
6. If desired, add shredded cheese to the top

       

Next, I had the task of seasoning the squash. Roasting is my favorite way to prepare squash (really most vegetable for that matter). Cinnamon and curry are my go to flavors for this starch and since I was in a creative mood I figured why not try mixing the two. Here’s what I came up with.

Curried Butternut Squash

Ingredients:

~ 3 cups of butternut squash, cubed (I used one full container of the peeled and cubed butternut squash sold at Trader Joe's)

-1 Tbsp Olive oil

-2 tsp Cinnamon

-1 tsp Nutmeg

-2 tsp Curry Powder

-Dash of salt and pepper

Directions

1. Heat oven to 400 degrees
2. Place squash and the rest of the ingredients in a bowl and toss
3. Put the squash in a 9 x 13 pan and bake for 35-40 minutes or until squash is tender when a fork is inserted

After watching a lot of football this weekend my mind was drawn to the colors on my plate and the upcoming green vs orange showdown (for those of you non-football followers my Green Bay Packers play the Chicago Bears this weekend for a spot in the Superbowl). I hope the game is as good as this meal was. I was in complete bliss the rest of the evening and reminded that a good meal in with family is priceless.  

Food of the Month

The coldest week of the year is about to commence and this month's whole grain, fiber-rich food will keep you warm and full. If you haven't guessed it yet; the food of the month is oatmeal.

Breakfast is the most important meal of the day and oatmeal is the perfect food to make morning eating easy, quick, savory and healthy at approximately 140 calories per cup. It's a great source of soluble fiber which helps lower blood cholesterol and prevent heart disease so before you hit the snooze alarm read on to learn a variety of flavors and different ways to eat this delicious food.
When it comes to a bowl of oatmeal there is something for everyone. You can choose from old fashioned, quick cooking or steel cut oats as your base. Next, consider what you are craving...crunchy, smooth, sweet??? For a crunch sprinkle in chopped walnuts, pecans or the Omega-3 rich flax seed. For smooth and savory flavors toss in a Tbsp of peanut or almond butter. To please that sweet tooth try fresh, frozen or dried fruit or try topping your oats with honey and ground cinnamon  (it adds flavor without calories). The combinations for this breakfast dish are endless.

Here are My Current Oatmeal Favorites
Instant Oatmeal: Trader Joe's Organic Instant Oats & Flax Oatmeal: A perfect combination of smooth oatmeal with flax seed to add crunch and a nutty flavor.
Add ins: Frozen blueberries and soy milk: 3 ounces of soy milk added to my instant oats gives me a creamy cereal and the frozen blueberries are my go to in the winter (peaches and pears are also favorites of mine when they are in season).
Coffee Shop Oatmeal: Caribou's Plain Seven Grain Oatmeal made with Soy Milk: (with cinnamon and nutmeg on top): Caribou did it right with the addition of their morning hot cereals. Their oatmeal balances crunchy and smooth in one bowl.

OATMEAL RECIPES

I previously posted a recipe from Cooking Light for Oatmeal Blueberry Muffins. Another great recipe that I highly recommend trying is Cooking Light's Oatmeal Pancakes. These pancakes are divine and remind me that whole grain pancakes can give just as big of cravings as the childhood pancakes my mom made. Even children will love this breakfast dish. Note to the cook: I recommend doubling the cinnamon or adding some nutmeg for more flavor. Lastly, to top the dish off I recommend my peach compote.

Peach Compote: Add 1/2 cup of water and 1/4 cup sugar to a sauce pan and heat until the sugar is dissolved. Next, add 1-2 cups of frozen peaches and let simmer for 5-10 minutes or until peaches are soft. Lastly, add 1-2 Tbsp all purpose flour to help thicken the sauce. Enjoy on top of your oatmeal with maple syrup.

One point for MINNESOTA

The Women's Report Card for 2010 was just sent to my email and I am proud to say I live in Minnesota. It turns out Minnesota was the state with the smallest percentage of women that get no leisure time physical activity at 16.4% (that means 83.6% of women get leisure physical activity). Nice work!

This helps me get over the decreased number of women who are consuming 5 fruits and vegetables per day. Minnesota went from 29.6% in 2007 down to 26.3% in 2010. The winner for this category went to Vermont with 35.9% meeting the 5 servings a day.

Wondering where your state ranked? Check out the National Women's Law Center website to find out.

Diet and Pregnancy

Everyone's life is filled with seasons of celebrations. As a young adult my life has been in wedding season for the past few summers and will again be filled with eight beautiful weddings of close friends and family members this summer and fall. I can't think of many things more fun to celebrate...that is until the next wave hits. I feel the air shifting and the next era of celebrations approaching: babies. A few of my friends already have little bundles of joy, some have "buns in the oven" and a lot of people around me keep talking about the time approaching. With all the talk about babies and pregnancy I thought I'd make my next post about nutrition and pregnancy. Some things, like avoiding alcohol, are well known to women but there are other things that aren't common knowledge. I'm sure this topic will come up again in more detail down the road when I am pregnant but for now I'll just answer some commonly asked questions about eating during pregnancy. 

I was told to avoid cold lunch meats, hotdogs, soft cheeses, refrigerated meat spreads and refrigerated smoked seafood unless it has been reheated (to 160 degrees). Why is that?

Listeria is rare type of bacteria found in water and soil that pregnant women are more susceptible to that can be found in ready to eat foods. Listeriosis puts you and your baby at risk of a premature birth, miscarriage or death. 

What other foods should I avoid?

Unpasteurized milk, raw shellfish or eggs. Also, shark, swordfish, mackerel and tilefish are high in mercury and should be avoided. Canned, chunk light tuna is usually lower in mercury and can be eaten in moderation. 

What’s the scoop on Caffeine during pregnancy?

Caffeine is a stimulant, which increases blood pressure and heart rate which aren’t recommended during pregnancy. It can also increase your risk of dehydration since it is a diuretic. Caffeine can cross the placenta to your baby and your baby’s metabolism can not fully metabolize it so it is important to limit the amount of caffeine you are drinking. The less caffeine you consume the better.  Experts have stated that a moderate level of caffeine (150mg - 300mg/day) has not found negative effects on pregnancy. Discuss it with your doctor if you have further concerns

I’ve heard that Omega-3’s are good to take while you’re pregnant. Is this true?

Yes. Omega-3’s are not synthesized by our bodies and they are essential for health and development. Omega-3s are essential for neurological and early visual development of babies and they are also used after birth to make breast milk and most diets are lacking in Omega-3 intake. The two most beneficial Omega-3’s to consume are EPA and DHA. According to the American Pregnancy Association (APA) “Increased intake of EPA and DHA has been shown to prevent pre-term labor and delivery, lower the risk of pre-eclampsia and may increase birth weight and gestational weight.” Good food sources of these fatty acids are salmon, tuna, sardines and anchovies. The APA also says that quality fish oil is safe to take during pregnancy. Ask your gynecologist about taking a fish oil supplement and how much they recommend. 

What about Flax seed as a source of Omega’3s?

Flax seed contains Omega-3’s but in the form of ALA. While this was once thought to convert to DHA and EPA most studies now find that the conversion is inefficient and rarely occurs. 

I always hear people say I’m eating for two? How many more calories do I really need during pregnancy and what other nutrients do I need more of?

You will need more nutrients when you are pregnant but your calorie requirements only increase by about 300 calories per day during your second and third trimester. You will also want to focus on getting 75-100 grams of protein per day. It is also important to focus on getting enough Calcium, Iron, Folic Acid and Vitamin C. 

Know someone pregnant who has more questions? Submit a comment and I'll make sure to answer it. Oh yes and one last important thing. If you plan on getting pregnant soon or are pregnant make sure you are taking a multivitamin.  

New Years Resolutions

January, a month filled with credit card bills, overstuffed bellies and new resolutions for the future. It can be difficult finding a New Years resolution that you can stick with for 12 months, or even better, for life. In a fast paced world where we set high expectations for ourselves there are so many things to choose from; working out, eating healthy, spending time with family, training pets, being a good friend, gardening and supporting the community. That's just a short list of things that come to mind for my life. Living a healthy life is about balance to our mind, body and spirit so diet shouldn't be our only focus. This year I'm planning to "stress less about the small things" and "spend more time with my husband" but that's not why I'm posting. I wanted to share my resolution from last year for you to try. 


A report done by the Produce for Better Health showed only 6% of Americans consume the recommended vegetable intake in an average day and 8% of the recommended fruit intake. These shockingly awful numbers inspired my resolution for last year and I'm proud to say I'm still doing it. My goal was to eat a minimum of 5 servings of fruits and vegetables a day and I highly recommend you try it as well. Most days it comes easy especially in the summer when I'm overloaded with fresh produce from my garden and crop share. There are still challenges like the days when I’m on the road, in the mood for comfort food, at a tailgate or lacking groceries when consuming fruits and vegetables becomes difficult and choosing to seek out these plant products has to be a priority. If this sounds like too steep of a challenge start with 3 servings a day and work your way up to 5 servings/day (or more) as the year progresses. 

Maybe my suggestion above is not for you then I strongly encourage you to follow these steps to set a focus that will ensure a healthier life.

• First, think about your life as a whole. What areas are you satisfied with and what can you work on. Maybe you're weight isn't an issue but your stress management is or you are successful at work but not as good of a friend as you want to be. 
• Next, Set a realistic goal. If you want to lose weight don't say "I'll give up chocolate." Instead say focus on what you can do to get there; I'll go to the gym 3 days a week. If you already go 3 days a week then up the ante and be more specific. I'll go to the gym 5 days a week and lift weights at least twice a week.  
• Write it down! I remember my dad reading me a study done by Harvard back when I was in high school that confirmed graduates who wrote down goals with time frames to achieve them were more likely to reach them and had higher salaries than classmates who didn't.
• Have a game plan for how you'll reach your goal and enlist support from friends and family. For my goal my husband and I picked a day of the week for the two of us and I let him know I was trying not to sweat the small stuff (that way he can remind me if I get back into my old ways of stressing over small things). 
• Lastly, Give it time. Lifestyle changes don't become habits overnight. 

If you have a New Years resolution you want to share I'd love to hear it. Post it below.