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Decorate Your Dinner,
Add A Vegetable

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June 2008 - Times-Standard Articles

June 4, 2008 - How to Choose a Dietitian Penne with Eggplant, Tomatoes, and Tuna

June 11, 2008 - Shop with Health and Budget in Mind Pasta with Tomatoes, Corn, and Turkey Sausage

June 18, 2008 - Consumers can Take Control of their Health Vegetable Chicken Enchiladas

June 25, 2008 - Tofu is Popular with Vegetarians, Non-Vegetarians Tofu Stir-Fry with Peanut Sauce

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June 4, 2008 - How to Choose a Dietitian

Where do you get nutrition information? It’s available many different places, and a recent survey indicated that the most common resources are physicians, magazines, the internet, and registered dietitians. A problem facing both consumers and health providers is that there is a proliferation of “pseudo nutritionists”, an abundance of nutrition myths, and numerous questionable websites available on the internet. Some “nutritionists” may be inadequately schooled in the science of nutrition and may provide inaccurate information concerning diet and health. Keep in mind, there is NO legal definition for a “nutritionist”. Therefore, anyone can use this title without completing appropriate educational requirements. Registered dietitians (R.D.s) are the only legally recognized experts in the nutrition field.

The following guidelines will help you choose a reputable dietitian/nutritionist:

• Registration with the American Dietetic Association (ADA). This organization establishes and reviews requirements for competency in the field of nutrition and dietetics. Qualified candidates have a Bachelor of Science degree in foods and nutrition from accredited colleges and universities. As of 2007, there were 281 bachelor’s degree programs and 22 master’s degree programs approved by the American Dietetic Association’s Commission on Accreditation for Dietetics Education. They administer a registration exam to qualified candidates, and individuals who complete the exam successfully can become Registered Dietitians (R.D.’s). Additionally, to maintain their registered status, they must complete at least 75 hours of approved continuing education every five years.
• College graduate work in the field of nutrition. Anyone with a Master of Science (MS), doctorate (Ph.D.), or Master of Public Health (MPH) in nutrition from an accredited college or university should be able to provide reliable information about nutrition and health. Ask for educational details from individuals who call themselves a Nutritional Consultant, Nutrition Counsellor, Nutritionist or Weight Management Consultant.
• Local hospitals, some community clinics, WIC clinics, the County Office of Education, and your local Public Health Branch all have Registered Dietitians on staff who may be able to assist you in finding a competent nutrition professional to meet your needs.

If a ‘nutritionist’ is focused on selling food or nutrient supplements that are also prescribed by them, or selling a “new dieting discovery”, they are simply sales people, not credible nutrition professionals. Their training has focused primarily on the sale of specific products. Any nutrition information or health claim that sounds too good to be true, probably is, and should be reviewed by a Registered Dietitian. Be aware that there are many individuals who are willing and able to “sell you a bill of goods” where nutrition is concerned.

Here’s a tasty way to prepare canned tuna. Try it this week.


Penne with Eggplant, Tomatoes, and Tuna
(adapted from The New American Plate Cookbook)

8 oz. penne pasta, preferably whole wheat
1 small eggplant (approx. 1 lb.), peeled
Olive or canola oil cooking spray
1 small red onion, finely chopped
1 can (15 oz.) canned diced tomatoes (or 4 medium tomatoes, seeded and chopped)
4 Tbsp. chopped green olives (or 2 Tbsp. chopped olives and 2 Tbsp. chopped capers)
2 Tbsp. chopped fresh basil (or 1 ½ tsp. dried basil)
2 Tbsp. chopped flat leaf parsley
Salt and freshly ground black pepper
¼ c. toasted whole wheat bread crumbs or freshly grated Parmesan cheese

1. Preheat the oven to 375 degrees. Prepare the pasta according to the package directions. While it’s cooking, cut the eggplant lengthwise into ¾-inch slices, then into 3/4 –inch cubes. On a nonstick baking sheet, arrange the eggplant in a single layer. Coat the pieces with the oil cooking spray. Bake for 15 minutes, stirring once to turn the cubes, until the eggplant is soft but holds its shape.
2. Coat a large nonstick skillet with oil cooking spray and heat over medium heat. Add the eggplant, onion, and tomatoes. Cook for about 5 minutes, stirring occasionally, until the tomatoes are hot. Add the tuna, breaking it into pieces and stirring it into the sauce. Add the olives, basil, and parsley. Cook the mixture, stirring, until heated through. Season to taste with salt and pepper.
3. Drain the cooked pasta, but leave some of the water still clinging to it. Immediately add the pasta to the sauce. Stir to combine well. Sprinkle the mixture with the bread crumbs or Parmesan cheese and serve immediately.

Makes 4 servings, with 362 calories per serving, 7 g. fat, 370 mg. sodium, 6 g. fiber, 57 g. carb., 20 g. protein.

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June 11, 2008 - Shop with Health and Budget in Mind

Everyone is concerned about rising food costs! At the same time we need to be concerned about feeding our families healthfully, and there are things we can do when shopping that combine health and budget. Here are some things to consider:

• When buying breads and similar products, focus on 100% whole grain. Watch for sales and then stock up and freeze what you won’t use in a week’s time. ‘Day old’ bread products frequently cost less and freeze well. They make excellent toast, and if it’s corn or whole wheat tortillas, they can be warmed in the microwave to make excellent burritos or enchiladas.
• When buying cereals, remember that oatmeal and shredded wheat are two of the healthiest and lowest cost choices because they’re whole grain and don’t have added sugar and salt. Oats are versatile because they can be used cooked or raw for breakfast. When cooked in milk and combined with fruit and maybe a little bit of nuts, they make a hearty, inexpensive meal.
• Supply your kitchen with a variety of canned foods, and look for reduced sodium options when possible. Canned tomatoes, a variety of beans, canned fish, tomato sauce, and other family favorites with your family are good to keep in stock for quick meals. Look for sales on store brands and stock up when prices are good.
• Purchase local produce when possible, and watch local papers for grocery store ads that offer sales on in-season produce. You can get some great deals. Don’t buy large quantities unless you have specific plans to use it before it spoils. An exception might be if you plan to cook and freeze mixed dishes or soups that use the produce.
• If you use meats, choose lean, cook lean, and use portion control. Meats can be one of the most expensive items that we purchase. Look for sales, and plan for no more than 2-3 ounces per portion. Think of it as a condiment. If you want more protein in your meal, add beans. It’s the cheapest protein source, and highest in fiber.
• Watch out for expensive items such as soda, chips, commercial cereals, cookies, crackers, and convenience meals. These items also usually have excessive calories.
• Shop with a list; don’t shop when hungry, and if possible, shop without other family members.

Pasta with Tomatoes, Corn, and Turkey Sausage
(adapted from Eating Well is the Best Revenge)

2 c. corn kernels (fresh, frozen, or canned)
½ lb. reduced-fat turkey or chicken sausages
1 can (15 oz.) diced tomatoes (seasoned or plain)
1 can (15 oz.) pinto or Great White Northern beans, drained and rinsed
2 Tbsp. tomato paste
½ c. dry white wine (or reduced salt, fat-free chicken or vegetable broth)
1 lb. whole wheat pasta (fusili, rotelle, or other small pasta)

1. Cut sausages into bite-sized pieces and brown in a nonstick pan for 4 to 5 minutes.
2. While that’s cooking, bring large pot of water to a boil and cook pasta.
3. Add diced tomatoes, beans, tomato paste and wine (or broth) and cook for 3 to 5 minutes.
4. Add corn kernels to the sausage mixture and cook just to heat through. Season with pepper.
5. Drain pasta and serve topped with sauce.

Serves 6 with 508 calories, 7 g. fat, 22 mg. chol., 742 mg. sodium, 12 g. fiber, 88 g. carb., 22 g. protein.

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June 18, 2008 - Consumers can Take Control of their Health

We regularly hear about the growing problems of overweight in adults and children, as well as escalating rates of diabetes and other chronic diseases at younger ages. There are a variety of causes, including a lack of physical activity and poor food choices. Likewise, there is a variety of solutions.

Making better personal choices would help, but two major causes of the obesity problem that, if changed, could do the most to reverse obesity, include the food and beverage industry and the built environment. When the food and beverage industries take more responsibility for their marketing methods, and put a higher percentage of their advertising money into promoting healthier food and beverage items, we will see positive changes. And, when communities make walking and biking easier than taking a car, we will also see more positive changes.

Numerous books, reports, and websites outline marketing ploys of the food and beverage industries, as do publications that include price, calories, and saturated fat comparisons of different sized “bundles” from fast-food chains, convenience stores, ice cream parlors and movie theaters. The fast food industry makes over-eating very easy by offering ever-increasing portions of food and beverages for small increases in price.

“Value marketing” is a technique that provides more food for less money. It’s very profitable for food companies, results in larger portion sizes, leaves the customer thinking they got a “good deal”, and encourages overeating. They can do this, with little cost to themselves, because their food costs are very small when compared to what they spend for labor, packaging, overhead, transportation and marketing. Making larger portions is cheap for them.

Studies overwhelmingly show that if we have larger portions of food in front of us, we will eat more, and the end result is substantially more calories and saturated fat in our diets, as well as increases in weight and chronic diseases. Some of the excessive calories available through “value marketing” or “super sizing” could be controlled if consumers would remember to take half of the meal home with them for another meal. If a container is requested when the meal first arrives, the portion returning home can get tucked away where it won’t tempt the buyer into eating more.

“Bundling” is another marketing technique frequently used by fast-food establishments. It encourages consumers to combine their entrée with soft drinks or side dishes (like French fries). Again, these items cost little to the food manufacturer, and thus have a “high-profit-margin”. Fast food bundling accounts for some of the largest increases in calories. Bundling is a problem because it steers people toward low nutrition items that are calorically-dense (like soda and French fries) instead of toward healthier items such as yogurts and salads.

“Super-sizing” is third marketing ploy. Movie theater popcorn, sodas, sandwiches, and pizza are frequently super-sized. Consider that upgrading from a small to a medium-sized bag of popcorn without butter costs the seller less than a dollar, but for that small monetary cost the buyer will add 500 calories. Get a “large” bag for another small additional cost, and you add 1,160 calories and almost three days’ worth of saturated fat. A butter topping would compound both saturated fat and calories!

So, buyer beware…when you “bundle” or “super-size” your fast foods and beverages, or “upgrade” to larger portions, you are only contributing to much larger corporate profits, as well as much larger waistlines for you and your family.

Here is an easy, quick, inexpensive recipe to share with your family. It’ll be much better than purchasing fast foods. Enjoy!


Vegetable Chicken Enchiladas
(adapted from Everyday Healthy Meals)

Nonstick cooking spray
1 large onion, peeled and chopped
1 green or red bell pepper, seeded and chopped
1 large zucchini, chopped
1 c. cooked, chopped chicken or turkey breast
¾ c. red enchilada sauce
2 (8 oz.) cans no salt added tomato sauce
8 (6-inch) corn tortillas
2/3 c. shredded reduced fat Monterey Jack or Mozzarella cheese

1. Preheat oven to 375 degrees. Spray a large skillet with nonstick cooking spray. Sauté onion for 5 minutes, stirring occasionally. Add bell pepper and zucchini; cook for 5 minutes more. Stir in chicken and set aside.
2. Meanwhile, combine enchilada sauce and tomato sauce in a small bowl; add ½ cup to the vegetable and chicken mixture.
3. Soften the tortillas in the microwave. Dip each tortilla in the sauce and place equal amounts of vegetable and chicken mixture on one side. Roll up and place in a 13x9-inch baking pan. Pour remaining sauce over the top.
4. Cover loosely with foil and bake for 20-25 minutes. Remove cover and sprinkle cheese over top; bake for 5 more minutes. Serve while hot.

Makes 4 servings (2 enchiladas per serving), with 311 calories per serving, 8 g. fat, 41 mg. chol., 521 mg. sodium, 7 g. fiber, 41 g. carb., 22 g. protein.

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June 25, 2008 - Tofu is Popular with Vegetarians, Non-Vegetarians

Considering our current economy, this is a good time to look for versatile sources of inexpensive protein, and tofu is an excellent choice. It’s easy to use, will take on the flavors of the food you cook it with, and the health benefits are ever-growing!

Tofu is sometimes called soybean curd or soy cheese. It is made by curdling fresh hot soymilk with a coagulant. The most commonly used coagulants are calcium sulfate, a naturally occurring mineral, or nigari, a magnesium compound found in ocean water. Tofu has been around for a LONG time! It was first used in China around 200 B.C., and today is a food staple throughout Asia.

In the U.S., tofu has become popular with both vegetarians and non-vegetarians because it can be prepared in an unlimited number of ways, and can be used in a wide variety of recipes. Its natural flavor is very mild, and it readily takes on the flavor of marinades or rubs. It is also easily digested, and doesn’t cause the gaseousness sometimes experienced with cooked whole beans. Another advantage is that young children usually like tofu because of the mild flavor and soft texture. Tofu is a good source of high-quality protein, iron and calcium (if coagulated with calcium sulfate). It is low in saturated fat, contains no cholesterol, is relatively low in calories, and is low in cost. For an extra treat, and really fresh flavor, try some of our locally produced tofu.

Use different types of tofu for different types of dishes.

• Firm tofu: Holds up well in stir-fry dishes, soups, or on the grill...anywhere you want the tofu to maintain its shape.
• Soft tofu: A good choice for recipes calling for blended tofu, or it can be cut into cubes and used in Oriental-style soups.
• Silken tofu: Works well in pureed or blended dishes. It is made by a different process, and has a creamy, custard-like consistency. It is great for making puddings and other smooth desserts.

Try tofu in some of the following ways:

• Sliced or cubed and added to broth or soup, or stir fried with vegetables.
• Replace half of the cheese in casserole, souffle, enchilada, or similar recipes. The tofu will carry the cheese flavor, but not the saturated fats.
• Blend with a little oil, lemon juice, mustard, vinegar and your favorite herbs for a low calorie salad dressing.
• Dice and add to your favorite rice, pasta, fruit, or vegetable salad.
• Marinate with lite soy sauce and a little brown sugar, cut into cubes and bake for 20 minutes at 425 degrees (10 minutes on one side, then turn and bake 10 minutes on the other side).

Here’s a great, flavorful recipe to try with tofu. Feel free to add more or different vegetables for different flavors.


Tofu Stir-Fry with Peanut Sauce
(adapted from The Great American Eat Right Cookbook)

1 Tbsp. peanut oil, divided
1 (14- to 16-ounce) block firm tofu, drained, patted dry, and cut into 1-inch cubes
1 bell pepper, any color, seeded and thinly sliced
3 garlic cloves, minced
½-inch piece fresh ginger, finely chopped or grated
1 c. frozen peas
4-6 green onions, sliced
1 Tbsp. reduced-sodium soy sauce
1/8 tsp. crushed red pepper flakes, or to taste
2Tbsp. peanut butter
¼ c. chopped fresh cilantro
Juice of ½ fresh lime

1. In a wok or large nonstick skillet over high heat, add half the oil. Add the tofu and cook without stirring for 2 minutes. Flip and cook for 2 minutes to get a light brown sear on a couple of sides of the cubes. Remove tofu from the pan and keep warm.
2. Add remaining oil. Sauté bell pepper for 2 to 3 minutes, or until crisp-tender. Add garlic, ginger, peas, and green onions and sauté for 2 to 3 minutes, or until the peas are bright green.
3. Push the vegetables to one side and add soy sauce, red pepper flakes, and peanut butter, stirring to melt the peanut butter into the soy sauce.
4. Add tofu cubes, cilantro, and lime juice and stir to coat the vegetables and tofu with the peanut sauce. Serve over brown rice or soba noodles.

Serves 3, with 235 calories per serving, not including the rice: 13 g. fat, 0 mg. chol., 355 mg. sodium, 5 g. fiber, 16 g. carb., 16 g. protein.