If your like me, your intrigued by new food trends…..and this seems to be the latest. It’s replacing white rice, brown rice and wild rice!  It’s quinoa (pronounced KEEN-wah).  It’s an amino acid rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and somewhat nutty flavor when cooked.  Quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard, although it is most commonly considered a grain.  It is a recently rediscovered ancient “grain” once considered “the gold of the Incas”.

Of all the grains, quinoa has the highest nutritional profile and cooks the fastest .  It has all 8 amino acids to make it a complete protein.  It is high in B vitamins, iron, zinc, potassium, calcium and vitamin E.  Kids who are picky eaters (what kids are NOT picky eaters???)  are often lacking in zinc so this is a simple way to get  more zinc in their diet.  It’s also gluten free.

You must, must, MUST rinse quinoa before cooking.  It has a bitter coating, called saponin.  Place it in a small holed strainer and rinse thoroughly with water.  You may see a soapy solution which is normal.

It has a very neutral flavor, so it taste great with any addition you like.  I like to  add chopped vegetables, fruit, dried fruits, cheeses or nuts.  Here are a few ideas for serving quinoa to your family:

1.  Cut 1/2 pound asparagus into 2 inch pieces and place on a shallow roasting pan with about 1 cup cherry tomatoes.  Toss with 2 Tablespoons olive oil and salt and pepper.  Roast in 425 degree oven, stirring once or twice, about 15 minutes, then cool to warm.  While veggies are roasting, whisk together 2 tablespoons lemon juice, 2 teaspoons honey, 4 tablespoons olive oil, salt and pepper in a large bowl.  Add 4 cups cooked quinoa (according to package), roasted vegetables, and chopped mint to bowl and stir gently to combine.

2.  For a power packed breakfast, cook 1 cup rinsed and drained quinoa in 2 cups milk (or almond/soy milk)  with 1/2 tsp cinnamon and pinch of salt until liquid is almost completely absorbed.  Serve drizzled with maple syrup (or brown sugar) and top with fresh fruit.

It’s the thought that counts, right?  I guess it is really sweet when your kids make you breakfast in bed, but burnt toast and runny eggs are NOT my idea of a perfect Mother’s Day breakfast.  I wanted to give you some great ideas for breakfast/brunch places to go right here in St. Augustine.

Cafe 11: One of my favorites because I LOVE their french toast.  www.originalcafe11.com

Casa Monica’s 95 Cordova: The Mother of all Mother’s Day Brunch options.  A bit pricey but OMG!  Can you say oysters, omelets, AND prime rib?! www.casamonica.com

South Beach Grille:  A great breakfast menu with a great view.  Who doesn’t like to eat breakfast on the beach!!!  www.southbeachgrill.net

Don’t get me wrong, I LOVE all the home made gifts I get for Mother’s Day from my daughters and one day I’ll speak up and tell my kids that what I REALLY want is to:
1.  take a shower uninterrupted
2.  clean the house and have it STAY clean-NO SCRATCH THAT- have the house cleaned by someone else and have it stay clean
3.  enjoy a day with my kids NOT fighting with each other.

Sheila Robinson Registered Dietitian & mother of 3

Last week I blogged on a 1200 calorie diet.  I explained that I prefer to give advice on having a “healthy lifestyle”.  In my eyes, one of the most important dietary changes you can make is to increase your fiber intake. And NO…..I don’t mean adding the “Splenda packet with added fiber” to your coffee or “Metamucil” or other fiber powders….. I mean adding naturally fiber rich foods to your diet.  Foods like fruits, vegetables, and WHOLE GRAINS.

People who eat a diet high in foods which are NATURALLY fiber rich are the ones who receive the health benefits from a high fiber diet.  That is because foods that are NATURALLY fiber rich are also naturally jam packed full of vitamins, minerals, antioxidants, and other plant compounds ( called phytonutrients) which have known health- enhancing benefits. It is this combination of nutrients – including fiber – which makes people healthy.

High fiber diets are usually lower in calories.  Though fiber is mainly carbohydrate, very little of it is actually digested.  High fiber foods are also bulky, and often watery foods, which means they fill you up for fewer calories.  You MUST increase you fluid intake when incorporating for fiber in your daily diet.

How much fiber does a person need?  An easy rule of thumb for children aged 3 to 18 is to add “5″ to their age – so if a child is 6 years old, thy need AT LEAST 6 + 5 = 11 grams of fiber each day.  For adults, the range of fiber intake is 25 – 35 grams per day.  Does 35 grams of fiber seem impossible?????  IT’S NOT, I PROMISE.  Here is a sample of how to get that much fiber in your daily diet:

• 1/2 cup baked beans = 11 grams
• 1/2 cup 100% bran ready to eat cereal = 8 grams
• 1 medium orange = 2 grams
• 1/2 cup cooked broccoli = 3 grams
• 1 medium pear = 5 grams
• 1 medium baked potato with skin = 5 grams
• GRAND TOTAL = 34 GRAMS FIBER

I find it easy to get a lot of fiber in breakfast.  I choose very high fiber cereal ( I like Kashi, Go Lean or All Bran).  I add strawberries/blueberries and walnuts to my cereal; that can make my breakfast have a whopping  18 grams of fiber!!!  Then a few pieces of fruit and a big salad—and I am set for the day.

Below is a great recipe for muffins made from the cereal All Bran (which has 10 grams of fiber/serving).  The muffins have no oil, eggs or butter!  Very healthy and delicious too (only 130 calories each).  I make these and freeze them.  I pop them in the micro in the mornings when I am in a rush (which is every morning!!)  My kids even like them with a little jelly on top.

 ALL BRAN MUFFINS (Serves: 12)

2 cups All-Bran (original)
3/4 cup skim milk
1 cup applesauce
2 mashed bananas
1/4 cup sugar
1/4 cup brown sugar
1 cup whole wheat flour
1 tsp baking soda
1 tsp cinnamon
1/2 tsp baking powder

Warm milk in microwave until warm.  Add milk to All Bran.  Let sit 5 minutes.  Add rest of ingredients.  Fill muffin tin 1/2 way.  Bake at 350 degrees for  30-35 minutes.

 Nutritional Info:
Calories: 132
Total Fat: 0.5 g
Carbs: 32g
Fiber: 6g
Sugar: 15g
Protein: 4g

Guess what?  It’s Summer!!  Yaaayyy!  Well, not technically, but it’s hot enough to be.  Guess what else?  It’s bathing suit time!  Arrgh!!  All my friends and blog subscribers have been asking about how to loose the winter coat.  I’ve been getting inundated with requests for diet help.

The most popular request I get when people find out that I am a Registered Dietitian is to make them a “diet”.  I find this extremely hard unless I know a persons preferences, food budget and culinary skills.  I told this to my friend/neighbor this week and she said, “PLEASE, JUST GIVE ME A DIET TO FOLLOW!”  So, I decided to create a 1200 calorie diet for her and now I’ve decided to share it with you.  Now, keep in mind, 1200 calories  is pretty low, especially if you are working out in addition to dieting, so you need to listen to your body.  I have only listed 1 days worth….If you want more, just email me (go to the contact page) and I can send you more!

This is a great template to model your daily food intake.  If you are not sure how many calories are right for you, this is the rule of thumb.  MATH ALERT!!!  A grown male trying to maintain his weight should eat ABOUT 2000 calories/day. A grown female trying to maintain (but really, WHO is trying to maintain????) should eat ABOUT 1800 calories/day.  If you want to loose weight, you should reduce your calories by 500 calories/day.  In a week, you will reduce your intake by 3500 calories (7 days/week at 500 calories/day).  That equals to loosing 1 pound per week because 1 pound = 3500 calories.  If you are REALLY technical and want to know EXACTLY how many calories to consume based on your age, sex and activity level, go to www.bmi-calculator.net/bmr-calculator/

As much as people request a 1200 calorie diet, I would rather give “healthy lifestyle” advice to people…..So, stay tuned for THAT next week!!!!

1200 Calorie Diet

Breakfast
3/4 cup cantaloupe cubes
3/4 cup 2% cottage cheese
5 whole-wheat crackers
calorie free beverage of choice

Lunch
peanut butter and jelly sandwich (2 slices whole wheat bread with 2 T natural peanut butter and 1 T all fruit spread)
1 medium apple
calorie free beverage of choice

Dinner
3 oz broiled or grilled boneless chicken breast
1 small baked sweet potato (or 1/2 of a large one) topped with 1 tsp butter
2 cups tossed field greens, drizzled with 2 T vinaigrette dressing
calorie free beverage of choice

Snack
6 oz low fat yogurt
calorie free beverage of choice 

What IS THAT????? Brussel Sprouts right from the local farm!!!!

I was thrilled when I learned about Local Fare Farm Bag.  As a dietitian, I always want to buy local produce.  I have read that produce loses some of its nutrient value when it has to be shipped across the world to get to us.  So, if you can eat produce that has been picked that day, think of how nutrient dense it would be!!!  Local Fare’s close bond with local farmers gives them the ability to hand pick and deliver seasonal fruits/veggies right to your doorstep.  That’s right…….. DELIVER to your house.An example of a $25 produce bag.

I get my delivery every other Tuesday and I really look forward to it.  You get fresh baked bread along with the produce and a newsletter with outstanding recipes developed by chefs incorporating contents of your produce bag.  EVERY recipe I tried has been awesome.

I can’t recommend this enough.  You HAVE to give it a try.  Go to www.localfarefarmbag.com for information on pricing and bag options.     

"Summer Salad" (recipe follows)

Roasted Organic Chiogga Beets with Israeli Couscous (see recipe)

 

Roasted Organic Beets with Israeli Couscous

4-5 beets, washed and trimmed
1 tbsp olive oil
2 cups Israeli couscous
28 oz chicken broth
½ tsp salt
½ cup dried cranberries
1/3 cup red wine vinaigrette dressing(see recipe below)
4 oz goat cheese, crumbled
Salt and pepper

Method:  heat oven to 425 degrees.  Wrap beets in foil. Roast until about 50 minutes.  While beets roast, heat oil in a medium saucepan over medium heat; add couscous and toast, stirring often, until golden brown, about 5 minutes.  Add broth and salt and bring to a boil.  Reduce heat to low, cover, and simmer 15 minutes; stir in cranberries.  Cover and continue to cook 5 minutes, or until couscous is tender and all liquid has been absorbed.  Transfer couscous to a large bowl and let cool.  Stir in 2 tablespoons of the vinaigrette dressing.  Remove beets from foil and let cool until warm and easy to handle. Slip off skins and cut beets into thick slices.  To serve, spoon couscous onto plates. Top with beet slices,  goat cheese and herbs.  Spoon remaining dressing over salad and season with pepper.

 

Red-Wine Vinaigrette

2/3 cup olive oil
½ cup red wine vinegar
1 ½ tsp garlic, minced
1 ½ tsp Dijon mustard
Salt and pepper to taste

Method:  whisk oil, vinegar, garlic mustard in a bowl until well combined. Season with salt and pepper. 

Nutritional Information:
Serves 4

Calories: 190
Total Fat: 13g
Carbs: 14g
Fiber: 2g
Protein: 5.5g