What I Eat (Day 2)

  

It was a busy day…2 private dance lessons at 8:30 and 10:00, a nutrition consult, and 4 hours of teaching.  It’s 10:00 and I just ate dinner…back into the routine!

• breakfast: overnight oats…1/2 cup Anderson Trails Granola soaked overnight in about 1 cup yogurt (1/2 FAGE 0%, 1/2 Wallaby Vanilla), plus a peach added this morning; a fig; water
• snack: iced latte with skim, splash of 1/2&1/2, and a teaspoon or 2 of condensed milk; 1 tablespoon of almond butter
• lunch:  almond butter and strawberry jelly sandwich on Great Harvest Woodstock Bread (100% whole grain); 2 figs
• dinner:  apple; tuna salad (tuna, celery, relish, eggs, mayo/Greek yogurt blend, Dijon) over romaine with 1/2 of an avocado
• snack:  mango buttermilk ice cream; handful of granola

I really like overnight oats.  They get so thick and creamy, but are cool enough for hot summer mornings (unlike oatmeal, which I don’t like eating after I run in the morning…too hot!).  Sometimes I use granola, sometimes muesli, sometimes plain oats…about 1/2 a cup.  Always soaked overnight in about 6 – 8 ounces of yogurt (about 1 cup).  Always with fruit.  Perfect breakfast in my mind…protein, calcium, fiber, fruit…filling and delicious.



I didn’t have time to eat lunch until after my nutrition consult, so I needed a little something to hold me over until then.  A spoon of AB did the trick.   Plus a latte, made from Cool Brew, a local product made by a company based in New Orleans.  SO much cheaper than Starbucks.  And it’s really good.  No bitterness typical of most iced coffee.



After dance I was so glad I had an apple in my purse…a common occurrence.  I try to throw one in my bag, on my way out the door everyday.  An apple tastes so good when you are hungry! 
Dinner was quick to prepare.  Already had the tuna salad made, the romaine washed and chopped, and the avocado halved (it was a leftover half…I don’t pre-cut them to save time). 



My evaluation of today…not enough veggies.  None with lunch and not much with dinner (romaine and celery).  And maybe too much added sugar (yogurt, latte, jelly, ice cream, and granola)  I’ll make sure I make up for it tomorrow!  It’s all about balance, right?

What I Eat (Day 1)

Where, oh where have I been?  Has it really been nearly 2 months since the last time I blogged?  Um, yes it has!

I promise I have a good excuse (or actually several)!  First of all it’s summer and I have been completely out of a routine.  The recital came and went, followed by 2 weeks R&R (which I definitely needed), apartment hunting, and packing.

At the end of June we had a family beach trip.  It rained just about every day we where there (needless to say, I didn’t get very tan and need a second trip asap).

After the 4th of July, I got back to Baton Rouge and summer classes began at the studio.  I taught 2 weeks worth of kids cooking classes at Whole Foods and moved into a new apartment.  I’ve had Saintsation practice weekly (can’t wait to be back in the Dome!!), choreographed and taught 2 competition routines for a studio in Mississippi, and made a trip to Houston.

And now it is August and Fall classes start at Tari’s tomorrow.  I can’t wait to get back on a normal schedule!  And football season is so close!

As part of returning to a routine, I am going to try to blog EVERYDAY for a MONTH!  Mostly about what I eat each day…to clear up some confusion I’ve heard recently about how “perfect Blair eats”.  I get it all the time:  “you eat _______?” as someone asks me about a food that they perceive as unhealthy or off limits. 

Part of what I hate about being a dietitian is that people think I’m the food police and don’t like telling me what they eat because they think I will judge them.  My sister-in-law (Jess…also a dietitian) even does it!  But I don’t eat perfect…what is perfect anyway?!?

Sunday August 1st

• pre-run snack: 1/2 a mango
• 3 mile run
• post-run breakfast: the rest of the mango, 1/2 of a Starbucks iced coffee with a splash of 1/2&1/2 and a little condensed milk (I love Vietnamese coffee)
• lunch: from Maxwell’s…an entire West Coast sandwich (turkey, avocado, Monterey Jack cheese, tomato, lettuce, balsamic vinaigrette, on white French bread) and water
• snack: the rest of the iced coffee with a few bites of Seeduction bread from Whole Foods
• dinner: from Whole Foods…half of a broccoli cheese cake, half of a artichoke lemon fritter, and a salad (spinach, white beans, roasted cauliflower, quinoa, bell pepper, balsamic vinaigrette) and water
• dessert: about 1 cup of mango buttermilk ice cream (yep, I made it myself)

Dad was in town this weekend and was staying with me.  So after a quick workout this morning we went and had lunch and then ran some errands.  The sandwich was great!  And I was HUNGRY (I guess that’s what happens when you don’t eat enough breakfast!).  Notice the white bread…example #1 of me not eating “perfect” all the time.  I buy whole wheat bread at the store, so that’s what I eat 99% of the time, but let’s face it…this sandwich would not have been the same if it was on anything but crusty white French bread!

I needed to do my grocery shopping for the week, so after church that’s where we headed.  I love the prepared food at Whole Foods.  Makes a last minute dinner so easy!  I picked the broccoli cake and artichoke fritter because I knew I would be sharing with dad (example #2…I usually don’t get fried things when I eat out, but I will eat them).  To lighten up the meal, I made a salad at the salad bar with lots of yummy things and then added a homemade vinaigrette once we got back to the apartment.

Oh and the dessert?  Example #3…I eat dessert!  Not every night for sure (I try to do fruit on most nights).  If you have an ice cream maker, you should give it a try…2 cups buttermilk, 1/2 cup sugar, 1/2 cup corn syrup, vanilla, a pinch of salt, and whatever fruit you want (about 1 1/2 cups added at the end of churning).  Low-fat, but delish!  A great way to use up leftover buttermilk.  I think next time I’ll try cutting back a little on the sugar/syrup…it was a little sweet for me!

Hummus for the Week

Hummus is something I make regularly; just about every week I whip up a new batch.  I don’t make my own for nutritional reasons…I don’t think store bought hummus tastes good.  And if you have a food processor (or a really good blender), it’s easy to make. 

Thanks to the chickpeas, hummus is a good source of fiber, protein, folate, manganese, and molybdenum.  It helps me eat more vegetables…I skip the pita bread and have it with carrot and bell pepper sticks, cucumbers, or snow peas.  Makes a perfect snack!

My usual version is pretty traditional…chickpeas, tahini, garlic (roasted, please!), olive oil, and lemon juice.  I typically add a little cumin too.  But I do other variations as well.  Sometimes I switch up the beans…black beans, black-eyed peas, lentils.  Or change the seasoning…curry powder is a great addition! 

This week I visited the Red Stick Spice Company for the first time…so many great new spices to try!  I bought several: garam masala, za’atar, a Thai coconut rub, and a Moroccan blend.  If you live in Baton Rouge (and love to cook) you should go check it out!

I knew the Moroccan blend would be a PERFECT seasoning for hummus.  Boy was I right!

 

Hummus
adapted from Cook’s Illustrated and A New Way to Cook

makes 2 cups (8 1/4-cup servings)

15 ounce can chickpeas , drained, reserving liquid
2 medium garlic cloves, preferably roasted (trust me it’s worth it)
3/4 teaspoon table salt
3 tablespoons lemon juice , from 1 large lemon
reserved bean liquid
1/4 cup tahini
2 tablespoons olive oil
optional – 1/2 to 1 teaspoons (or more) cumin, curry powder, Moroccan blend or other spices

Process the chickpeas, garlic, salt, and optional spices (if using) in a food processor until smooth. Scrape down bowl with a rubber spatula.  With the food processor running, slowly add the lemon juice and 1/4 cup reserved bean liquid.  Process for 1 minute and then scrape down the sides again. 

Again, with the food processor running add the tahini and olive oil.  Process until smooth, scraping down the sides as necessary.  If the hummus is too thick add more of the reserved bean liquid.  Taste and adjust salt/seasoning as needed.

Transfer the hummus to a serving bowl, cover with plastic wrap, and chill until the flavors meld, at least 30 minutes; serve cold. (The hummus can be refrigerated for up to a week.)

Per serving (1/4 cup) – 140 calories, 8 g fat (1 g saturated), 14 g carbohydrates, 3 g fiber, 4 g protein (exchanges: 1.5 fat, 1 starch; WW points: 3)

Creamy Feta-Red Wine Vinegar Dressing

Making salad dressing is one of the easiest things you can do in the kitchen…all you need is oil and an acid (citrus or vinegar) plus a little salt and pepper and you have a delicious vinaigrette.  Want it sweet?  Add a little honey, sugar, or jam/jelly.  Want it creamy?  Add a little Dijon, mayo, or in this case feta.  Creamy feta-red wine vinegar dressing is one of my all time favorite salad dressings.  I’ve already posted the recipe in the past, but no pictures!  Time for an update!

I’ve said it before, why get stuck with a whole bottle of dressing (and the same monotonous salad) day after day, when you can so easily change it up?  I just read a similar post over at Christie’s Corner…couldn’t have said it better myself.

Creamy Feta-Red Wine Vinegar Dressing
adapted from davidlebovitz.com (he wrote the ice cream book that I love, The Perfect Scoop)

Makes about 1 cup (or 8 2-tablespoon servings)*

4 ounces feta cheese
2 tablespoons red wine vinegar
1 teaspoon finely-chopped fresh oregano (or a pinch or two of dried oregano...Italian seasoning would work too)
2 tablespoons olive oil
5 tablespoons water
salt and black pepper

Mash the feta, vinegar, and oregano with a fork until fairly smooth.

Mix in the olive oil and water, until smooth. Taste first (because the feta is already salty) and then season with salt and pepper. This dressing will keep for four days in the refrigerator. (After mashing the feta and red wine vinegar, you could add all ingredients to a jar and shake it to combine).

Per serving (2 tablespoons): 69 calories, 6 g fat (3 g saturated), 1 g carbohydrates, 0 g fiber, 2 g protein (exchanges: 1 ½ fat; WW points: 2)

* The original recipe says it makes 3/4 of a cup, but I ended up with about 1 cup

Lagniappe...

David suggests serving it 1) over a Caesar-ish salad with romaine lettuce, red onions, and garlic croutons, 2) alongside tabbouleh, 3) mashed with canned tuna fish and chopped capers or green olives and scallions, 4) drizzled over a plate of seasonal tomatoes with fresh chopped oregano, 5) tossed with a mix of winter greens, slices of pear, and toasted pecans, 6) over grilled chicken breasts or tuna steaks, 7) with falafel, or 8) as a dip for toasted pita chips, radishes, or raw vegetables.

What am I going to use it on?  A Greek salad consisting of romaine lettuce, shredded carrot, diced    cucumber, oven roasted tomatoes, artichoke hearts, chickpeas, and crushed pita chips.

Shrimp and Mango Curry with Mango Cashew Rice

For my dietetic internship in Houston, one of the rotations was with Supermarket Savvy.  I researched and wrote articles on food and nutrition for the monthly newsletter.  I loved it!  One of the added perks was a lunch meeting and cooking demo with Chef Allen Susser, the author of The Great Mango Book.  On the menu?  A mango lassi, crab and mango salad, shrimp and mango curry, mango macadamia rice, and a mango fool for dessert.  Its a good think I like mangos!

My favorite variety of mango, the Champagne or ataulfo mango, is in season right now.  I can find them a Whole Foods here in Baton Rouge and this past weekend at Publix in Florida.  According to the website this variety is:

“more compact compared to other varieties, it has a kidney-shaped form, with a skin that turns from green to a deep golden yellow when fully ripe. The inside is velvety smooth, with almost no fibrous texture, unlike other varieties, and a much thinner pit (about the thickness of a wafer). The taste is intensely sweet and full”

And although you really don’t need one, this is my mango peeler…another “treat” from the luncheon (along with a copy of his book).

The spicy-sweet curry has been calling my name ever since…how have a waited this long?  I’ve also been wanting to try the red rice Danielle brought me from Thailand, so I went with the mango cashew rice as well…I swapped the macadamias for cashews.

The rice recipe called for a few spices that I didn’t already have in my (previously thought) well stocked spice cabinet…cardamom and saffron.  It was my first time cooking with both.  Saffron are these tiny red threads from the stigma of a flower…they impart flavor and color (yellow) to the dish…although the red rice masked the yellow color in mine.
    
You could skip the rice recipe (and all its fancy spices) and just cook some plain ol’ white rice (or brown if you want to be healthier)…but don’t skip the curry!  It is delish!  And spicy…the original recipe calls for 1/2 teaspoon of cayenne, which I think is A LOT!  I used just a pinch (prob less than 1/8 of a teaspoon) and my mouth still burns a little.  I must have really strong cayenne powder. 


Mango Cashew Rice
adapted from The Great Mango Book or the National Mango Board

makes 12 servings

1/2 tablespoon olive oil
1/2 cup cashews (or macadamia nuts)
5 whole black peppercorns (or just 1/4 teaspoon black pepper)
2 whole cloves (or less than 1/8 teaspoon ground cloves)
2 cardamom pods
1/8 teaspoon cinnamon
2 cups Basmati rice (or white rice)
1/2 teaspoon saffron, soaked in 1 tablespoon hot water
1 teaspoon salt
3 cups water
1 ripe mango, peeled, pitted, and diced
1/4 cup raisins (golden or brown)
3 green onion, thinly sliced
1/4 cup fresh cilantro, chopped

Heat oil in a large saucepan over medium heat. Add nuts and continuously shake pan until nuts are golden brown. Remove nuts from pan with a slotted spoon, keeping oil in the pan, and set aside.

Add all spices (pepper through cinnamon) to the same pan and stir constantly until aromatic, about 2 minutes.

Stir rice into spice mixture. Add saffron and salt, stirring until rice is well coated. Add water and bring to a boil. Reduce heat and simmer, covered, for 15 minutes or until liquid has been absorbed.

Remove from heat and stir in mango, raisins and toasted nuts. Cover and let stand for 5 minutes.

At this point you can add all of the onions and cilantro to the rice mixture, or alternately, garnish each serving individually.

Per Serving (about 3/4 cup) – 168 calories, 3 g fat (1 g saturated), 32 g carbohydrates, 1 g fiber, 3 g protein (exchanges: 2 starch, 1/2 fat; WW points: 3)



Shrimp and Mango Curry
adapted from The Great Mango Book or the National Mango Board

makes 8 servings

1 tablespoons unsalted butter (or oil)
1 small onion, diced
1 cloves garlic, minced 
3 tablespoons curry powder
1 tablespoon fresh ginger, minced
2 teaspoons salt
a pinch to 1/2 teaspoon cayenne pepper
1/2 teaspoon freshly ground black pepper
1 15-oz can light coconut milk
2 cups water
1 pound shrimp, peeled and deveined
2 ripe mangos, peeled, pitted and diced
2 medium sweet potato, diced and boiled or steamed until tender and quickly chilled*
4 tablespoons minced green onion (white and green parts)
1/4 cup fresh cilantro, chopped

Melt butter in a large heavy saucepan over medium heat. Add onion and garlic and sauté until aromatic, about 3 minutes. Stir in curry powder, ginger, salt, cayenne and black pepper. Add coconut milk and water; bring to a simmer and cook for 2 minutes.  Add half of the sweet potatoes and simmer until thickened, about 10 minutes.

Add shrimp, mango and remaining sweet potato to saucepan; bring back to a simmer and cook for 4 to 5 minutes more or until shrimp are pink. Stir in green onion and cilantro and serve.

Per serving (about 1 cup) – 174 calories, 6 g fat (4 g saturated), 18 g carbohydrates, 3 g fiber, 13 g protein (exchanges: 1 fat, 1/2 starch, 1 1/2 protein, 1/2 fruit; WW points: 3)

* I steamed the sweet potato in the microwave in a covered glass dish with a little water at 3 minute intervals until tender (about 9 minutes total).  I drained them in a colander and then ran cool water over them.

Tip – I store my ginger in the freezer in a zip-top bag.  When I need some for a recipe, I take it out, peel back some of the skin with a vegetable peeler and then grate it with a Microplane directly into the dish.  It goes well with anything Asian such as Indian Lentil Coconut Soup, Chicken Sate with Spicy Peanut Dipping Sauce, Shrimp Summer Rolls, and Asian Beef Lettuce Wraps.

Lagniappe...more mango recipes!

PS…this is my 100th post!

Happy Mother's Day

Happy Mother's Day (and birthday to Adam).  I am blogging from our new beach house in Florida...jealous?  Today is a special day, and while I don't have a recipe to share with you, I would like to re-share this past post.  My mom had a huge influence on the way I eat and cook today.  I hope one day to do the same for my kids...and until then for you!

Chicken and Feta Tabbouleh

 

My “daughter” (Hilary) is going on her mini Spring Break this weekend and requested a few things to take with her:  chicken salad and tabbouleh.  Being the good sister that I am, I happily obliged.  Plus I’ve needed a good excuse to get out of this cooking/blogging slump.

Last summer I mentioned to one of the dance moms who was making tabbouleh for dinner how much I loved it!  Hers had chicken and feta…could it get any better??  She returned that night to pick up her daughter with some for me to try and the recipe.  How exciting!  It was amazing…and healthy, the recipe was from Cooking Light!

Later that month I brought the recipe with me on our family beach trip and it was a hit there as well.  Even our “extra-mayo”, “no-butter-please, country-crock-only" friend loved it! 
 

Tabbouleh is made with bulgur (a quick cooking form of wheat…which is a fiber-rich whole grain), tomato, lots of parsley, and mint.  I opted to leave the mint out.  Bulgur can be tricky to locate…you may be able to find it by the rice and other grains in a regular grocery store.  Whole Foods definitely has it.  In Albertson’s it was by the olive oil?!?

Other changes I made: 1) baked my own chicken…but rotisserie is definitely easier, 2) used a little more olive oil, and 3) doubled the recipe.

I would probably have a smaller serving (not 1 1/2 cups) and serve it over lettuce…yes, another salad!

Chicken and Feta Tabbouleh
adapted from CookingLIght.com

Makes 4 large servings (1 1/2 cups)

3/4  cup  uncooked bulgur
1  cup  boiling water
2  cups  chopped skinless, boneless rotisserie chicken breast
1  cup  chopped plum tomato
1  cup  chopped English cucumber (or a regular one with/ the seeds removed)
3/4  cup  chopped fresh parsley
1/2  cup  (2 ounces) crumbled feta cheese
1/3  cup  finely chopped green onions
1/4  cup  chopped fresh mint
2  tablespoons  fresh lemon juice
1  tablespoon  extra-virgin olive oil
1  teaspoon  minced garlic
1/4  teaspoon  salt
1/4  teaspoon  ground cumin
1/4  teaspoon  black pepper

Place bulgur in a medium bowl; cover with 1 cup boiling water. Let stand 15 minutes or until liquid is absorbed. 

Combine chicken and remaining ingredients in a large bowl. Add bulgur to chicken mixture; toss gently to combine.  Taste and re-season with salt, pepper, and cumin.

Per serving (1 1/2 cups) – 296 calories, 9.5 g fat (3.4 g saturated), 26 g carbohydrates, 6 g fiber, 28 g protein (exchanges: 1 1/2 starch, 1/2 vegetable, 3 protein, 2 fat; WW points: 6)