Melissa Wells Nutrition

Dairy Free Pumpkin Cheesecake

2009-11-18T19:27:00.001-08:00

So it's not the poster child for healthy foods, but it tastes sooo good. I don't recommend you make it a weekly treat...but once in a while its worth it. I bought a huge can of pumpkin for some pumpkin cupcakes I made last week....and had half left over, the perfect amount for some pumpkin cheese cake.

Recipe:
Crust-
1 1/2 cups Gingersnap cookie crumbs
3/4 cup finely chopped pecans
6 tbsp dairy-free butter (melted) or oil

Filling-
24 oz soy cream cheese at room temp
1 cup sugar
1 tsp cinnamon
3/4 tsp ginger
1/4 tsp nutmeg
1/4 tsp cloves
1 1/4 cup pumpkin puree
5 large eggs
1/2 cup milk of choice ( I used Silk Pumpkin Spice because I am addicted to it in the fall)

Preheat oven to 350.
Grease/Butter a spring form pan
Combine ingredients for crust and press into bottom of pan. Refrigerate for 30 minutes.

For filling, beat cream cheese until smooth, add sugar and spices and beat until light. Add pumpkin and mix to blend. Stir in 1 egg at a time. Stir in milk.

Pour into cake pan. Place cake pan in a roasting pan. Fill roasting pan with water half way up the side. Place both in oven and cook until cheesecake is firm. Should be about 50 minutes...mine took longer, more like 75. Let it cool and enjoy! Super yummy!

Jump up and Down

2009-11-11T20:34:00.000-08:00

I am truly concerned about bone health...note being able to drink milk means I usually don't get enough calcium in a day. I usually try to make up the difference with fortified soy or rice milk and a supplement to reach my 1000 mg per day. However many days I am sure I still fall short...and there were a lot of years growing up that I am sure I didn't get nearly enough. Plus since I work in a nursing home I see lots of people coming in with fractured hips.

We are all told that weight bearing exercise is beneficial to bones and as this new study shows one of the most simple exercises may also be most beneficial. Jumping up and down a couple of times a day may be all you need to help maintain and build bone density. Here's a link to the article. http://well.blogs.nytimes.com/2009/11/11/phys-ed-the-best-exercises-for-healthy-bones/

Sodas and your body

2009-11-04T07:51:00.000-08:00

Everyone is always asking about soda...i thought this summed it up pretty well. If you do choose soda clear sodas like sprite and 7-up do not have as much phosphoric acid so they are a better choice. Happy drinking!

What sodas are doing to your body

Pumpkin seeds

2009-10-16T12:07:00.000-07:00

I am visiting my sister in Utah. It's a much different scene here and makes me want to have the fall that we never seem to get in Vegas. The leaves are changing, the morning air is crisp, and they were selling pumpkins at the grocery store. Since we couldn't find a pumpkin patch anywhere we picked a couple out of the pile outside of Smith's.
Being resourceful we didn't want to just throw away all the yummy goodness inside so we pulled out all the guts, separated out the seeds and sprinkled some with a healthy dose of cinnamon, sugar, and butter. The other half we sprinkled with Creole seasoning and some butter. We toasted them for about 25 minutes and YUM! the are delicious! A quick, healthy, easy treat to enjoy during fall....now I just have to figure out what to do with the actual pumpkin we have left over after carving....i don't think its very good to eat. But we'll see.

Breast Cancer Awareness Month

2009-10-07T19:49:00.000-07:00

It's October which means it's breast cancer awareness month. The American Cancer Society encourages women to get mammograms for early detection as well as getting plenty of exercise -at least 30 minutes 5 days a week but they encourage 45-60 for better prevention. Another important aspect of preventing breast cancer is to stay a healthy weight- obesity increases your risks. The ACS also recommends limiting alcohol intake to 1 drink a day as there is a clear line between alcohol consumption and cancer. For more information visit www.cancer.org

Flavored Tofu

2009-09-21T19:01:00.001-07:00

I just got Dark Chocolate Silken Tofu...wasn't sure how it was gonna be, but it's super yummy. I was expecting the texture to be more solid, but it was like pudding, and it tasted like pudding too. I ate it plain with some soy whipped cream, but I think it would be really good in a shake with bananas or whipped up and made into a mousse.
They also have French Vanilla. I highly recommend trying it. I find that it is hard to make pudding with rice and soy milk...it doesn't always set up right, although My-T-Fine pudding mix works best (it usually in the kosher section).

Red Velvet Cafe

2009-08-02T09:15:00.000-07:00

There is really no excuse for me to not have posted since early June, but I started a new job which turned out to be quite stressful and a lot to learn. I love it and finally got it under control. Plus I have been working at my old job still and the last thing I feel like doing is logging on the computer. Ugg.

In the hecticness of the last few months I have also done very little cooking. Yesterday we finally checked out the Red Velvet Cafe. And thoroughly enjoyed it. It's a little cafe just west of Buffalo on Sahara and they offer Vegan and Vegetarian options...which is wonderful for anyone who avoids dairy. I enjoyed a chicken provolone panini with spinach and sundried tomatoes. Yes provolone...the owner works with a company and makes fresh dairy-free cheese that tastes like the real thing. Matt had a turkey club with real cheese which he said was good also. Afterwards we perused the dessert case (all of which is dairy free) and settled on a piece of their signature dessert...red velvet cake. The owner said it was only 150 calories, but I don't believe him...it tasted great! Matt said he wanted his own the next time we go.

It's a little pricey, but I highly recommend stopping by to check it out, even if only for the cake!

summer fruit

2009-06-04T08:30:00.000-07:00

June's finally here and with that comes one of my favorite fruits....blueberries. It's about the only time of year I enjoy fresh blueberries because they are $1 a pint instead of $4! They usually don't make it past the washing process....i end up eating the majority of them standing over the sink....YUM!

Blueberries aren't just tasty, they are one of the most antioxidant packed fruits available. Naturally accuring antioxidants help to fight free radicals as well as many chronic diseases associated with aging. Blueberries contain 14 mg Vitamin C and 0.8 mg Vitamin E per cup as well as anthocyanins and phenolic compounds that contribute to their antioxidant activity. Studies have also shown that blueberries may help delay the aging process by improving memory and motor skills by reducing oxidative stress in the brain.

Blueberries don't just have to be enjoyed in the summer. They can be purchased frozen as well and added to muffins, pancakes, or smoothies. They can also be enjoyed dried by themselves or on salads.

My favorite blueberry recipe is Blueberry Muffins, they make a great breakfast on the go. This recipe isn't the healthiest with all the butter, but they taste great and we have enjoyed them since I was little. You can also use 1/2 applesauce to cut some fat - just reduce the sugar a little so its not super sweet.

In a large bowl mix:

1 Stick Butter (or butter substitute)

1 Cup Sugar

2 Large Eggs

1 Tsp Vanilla

2 Cups Whole Blueberries and 1/2 cup Mashed Blueberries

In a separate bowl mix:

1 3/4 Cups Flour

1/4 Cup Ground Flax Seeds

2 Tsp Baking Powder

Add flour mixture alternating with 1/2 cup milk or milk substitute (I use rice milk). When combined pour into muffin tins. Top with mixture of 1 tbsp sugar and 1 tsp cinnamon. Bake at 375 for 25 minutes.

Dairy free rice pudding

2009-05-24T16:31:00.000-07:00

I had another instance of leftover rice last night....so I made my dairy-free rice pudding. Which is healthier than standard rice pudding. It's hard to get a good custard with rice or soy milk without using some kind of thickener.
I came up with this recipe by accident...I was actually making some food for my sick dog last year and came up with the idea.
I think it tastes great and has more vitamins than standard rice pudding. Make it for yourself and let me know. You can substitute the soy creamer with milk, I just think it adds a little more richness to it. You can also use fresh sweet potatoes, just cook thoroughly in oven and scoop out meat of potato.

Recipe:
2 cups cooked rice (white or brown)
1 16 oz can sweet potatoes (drained and mashed)
1 cup soy or rice milk
1/2 cup vanilla soy creamer
1 tsp vanilla
1 tsp cinnamon
1/2 tsp nutmeg

Combine the mashed sweet potatoes with rice milk and soy creamer in saucepan over medium heat using electric beaters until almost smooth. (It's hard to get all the sweet potato lumps out). Heat for 10 minutes, add vanilla, cinnamon and nutmeg. Mix then add rice. Heat for another 10 minutes. If its not sweet enough you can add a splash of agave nectar.

my favorite olive oil

2009-05-21T12:17:00.000-07:00

We all know that olive oil is good for us, but have you ever really tasted it?

Last year we went to Napa and stopped at the Olive Press ( http://www.theolivepress.com/ ) for an olive oil tasting (sounds gross I know). Until that point I thought all olive oil tasted the same...boy was I wrong. We tasted all their oils and vinegars and ended up bringing enough home to last me until the other night. So last night when we had some french bread with dinner and we used plain old olive oil from the store to dip it in I was disappointed. You could totally taste the difference! I had to call and order some today. I swear that once you try it you'll never go back..and if you have the chance to visit I highly recommend it. The olives in our olive oil had been picked and processed right their at the winery just a couple months earlier. Our favorite is the Arbequina. I sent some to my mom and got her hooked on it too.

Anyway, enough promotion...why is olive oil better than others?

Olive oil is the highest oil in monounsaturated fatty acids (MUFA). When monounsaturated fats replace saturated fats in the diet it will lower total cholesterol, LDL cholesterol (bad), and triglycerides with little effect on HDL cholesterol (good). If MUFA replaces carbohydrates there is little change in the above numbers.

Other oils such as safflower, sunflower, and soybean are higher in polyunsaturated fatty acids (PUFA) which if replacing saturated fat will lower LDL and HDL cholesterol. Most people don't want to lower their HDL levels because this helps to prevent heart disease. However, if you are replacing carbohydrates with PUFA you will lower LDL and raise HDL cholesterol (both desirable).

Here's a comparison of oils and their ratio's of different types of fat. Check it out...and try to choose the oils lower in saturated fats.

http://www.exrx.net/Nutrition/FatComparison.html

yummy turkey meatballs

2009-05-20T19:45:00.000-07:00

I've been all about trying to add more fiber to my diet....I felt like experimenting tonight so I made turkey meatballs with my own little twist. Instead of the standard breadcrumbs and egg I used mashed cannellini beans and ground flaxseed. The can of cannellini beans added 18 grams of fiber and the flaxseeds added another 6 for a total of 24 grams of fiber (about 1.5 grams per meatball) that wouldn't have made it into the recipe before. For some more fiber you can use whole wheat pasta too...afterall we are supposed to get about 25 grams per day. And fiber is good at keeping you full longer, preventing some cancers, and losing weight.

I wasn't sure how it would turn out but they came out really good as evidenced by Matt's "Oh, I wish I could take this for lunch tomorrow." They came out great except they were a little soft...so if you can eat eggs then you might want to substitute 1 egg for the olive oil to help bind them together a little better.

Here's the recipe:

1 lb lean ground turkey
1 can cannellini beans, mashed

3 tbsp ground flax seeds

2 tbsp chopped fresh basil

1/4 cup diced onion

1/4 cup roasted red pepper puree

2 tbsp olive oil

2 cloves chopped garlic

1/8 tsp cayenne pepper

Salt and pepper to taste

Drain and rinse the cannellini beans then mash with a fork. Add all the other ingredients. For the roasted pepper puree I used a jar of roasted red peppers and pureed them in the blender. Mix together and shape into small meatballs ( i made about 15). Spray a frying pan with olive oil and cook the meatballs on medium/high heat until cooked through and browned.

You can use any sauce, but I made that too.

Recipe:

1 can crushed tomatoes

2 tbsp olive oil

1/4 chopped onion

2 tbsp fresh chopped basil

2 cloves chopped garlic

2 tbsp agave nectar (or sugar)

1/2 cup of the roasted red pepper puree from above

salt, pepper, and cayenne pepper to taste

Combine in sauce pan and simmer for at least a half hour...i let mine go for about an hour and a half. YUM!

your waistline and your dog

2009-05-19T10:17:00.000-07:00

I read an article in the Washington Post http://www.washingtonpost.com/wp-dyn/content/article/2009/05/18/AR2009051802184.html today about exercise and man's best friend.

If you are looking to lose weight, dogs are a great addition to the family. My two furry friends definitely motivate me to get out and exercise. I've never had a friend motivate me as much to go to the gym or hiking as they can. Just seeing me put my sneakers on sends them into a flurry of excitement. They can also remind you about that mindless eating you maybe doing. It's hard to ignore the excitment from a dog everytime you go to the fridge or grab a snack from the pantry. It may just stop you from getting that snack you really don't need.

So if you have a dog get out their and exercise with it, it's way better than being in a stuffy gym and it's not only good for you but for your dogs mind and body too. If you have kids send them outside to exercise the dog, you'll have more well behaved dogs and your kids will be getting exercies too.
Matt and Mochi exploring secret passages at Valley of Fire

get out in the sun for your daily vitamin D

2009-05-18T17:20:00.000-07:00

There has been a lot in the news about vitamin D recently...which really isn't suprising since we all slather on sunscreen and don't eat much of the foods that contain vitamin D.

Vitamin D is unique in that it isn't a vitamin, it's a hormone, and the body can produce it through exposure to sunlight. Vitamin D is important to bone growth as well as many other organ functions in the body. Some studies suggest that vitamin D intake during pregnancy can help prevent MS in children. Other studies suggest it can help prevent cancer, diabetes, and heart disease.

The average adult needs approximately 400 IU of vitamin D a day. This can easily be obtained by spending a little time outdoors (10-15 minuts) before sunscreen is applied. Foods that contain vitamin D include fortified milks and cereals as well as fatty fish like tuna and salmon. I wouldn't recommend supplementing your diet with supplements unless you don't drink milk and can't get outside a couple of times a week. The body stops producing vitamin D when the needs are met to prevent toxic levels from sun exposure however when taking supplements you could exceed the recommended levels. Toxic levels of vitamin D raises the level of calcium in the blood which could lead to kidney stones and calcification of blood vessels.

Rice Pancakes

2009-04-22T08:23:00.001-07:00

I passed my RD exam yesterday...i've been studying for the last couple of weeks, hence no time to write, but hopefully now I will have even more time to write.

I always have leftover rice when I make it. It's usually not enough for another meal....so it ends up getting tossed. But last night Matt ended up saving it. It was a nice suprise this morning when I was trying to decide what to do for breakfast. I made rice pancakes, which don't resemble a pancake in anyway except for their shape.

I was introduced to rice pancakes when we were visiting Matt's grandmother. She asked if I wanted to try them for breakfast one day and it sounded good to me so I agreed, much to Matt's dismay (he does not like them). Well I was hooked and think they are a great, easy, nutritionally balanced breakfast.

So exactly what are rice pancakes? It's scrambled eggs mixed with rice panfried to form a pancake. It's super easy to make and provides about 200 calories. If you use brown rice you'll even get some added nutrients and fiber.

Here's the recipe:

1 whole egg
1 egg white
1/3 cup cooked rice

Scramble the eggs together and add the rice. Spray some non-stick spray in your pan, let it get hot and pour the mixture into the pan. It makes one really big pancake, but you can make two also. You can also add a couple vege's to it if you like. Serve with some soy sauce and a piece of fruit or OJ for a complete meal to get your day started right! Enjoy!

Agave Nectar

2009-04-07T11:16:00.001-07:00

I am not a huge fan of honey, to me it imparts to much of its own flavor into what ever it is you are making, however, I discovered agave nectar a couple of years ago and found that I really like it. It has a mellow flavor and adds a light sweetness. It's especially good in place of sugar in drinks or smoothies because its liquid.

The real question is: Is it better than sugar?

Chemically it is very much like high fructose corn syrup. It is comprised of mostly fructose, 55 to 90% depending on the processing. As a comparison table sugar is sucrose, which is 50% glucose and 50% fructose. Calorically both table sugar and agave are about 16 calories per teaspoon.

Those people looking for a substitute for sugar or high fructose corn syrup won't find any benefits to agave. I personally use it in moderation just like other types of sweeteners and find it far superior to honey when it comes to flavor and sugar when it comes to adding it to various drink concoctions I come up with. I imagine this is why manufacturers are flocking to it as well.

Spinach and Artichoke Dip

2009-04-01T08:34:00.001-07:00

I had friends over for dinner the other night, well I had a friend over, through the power of text messaging our signals got crossed and she didn't think her husband was invited. Which meant a lot of leftovers and also taught me that the phone is still way superior!

I found a good solid recipe for spinach and artichoke dip then made it my own so I could actually enjoy it. It came out great even to my dairy loving friends.

Spinach and Artichoke Dip

1 package frozen Spinach
1 can Artichokes in water
6 oz Soy Cream Cheese (3/4 cup)
1/4 cup Soy Sour Cream
1/4 cup Light Mayonaise
2 tsp Vegan Parmesan Cheese
1/2 tsp red pepper flakes
1 tsp garlic powder
Salt to taste

Boil spinach 2 minutes to soften, drain well and chop. Drain artichokes and chop into small pieces. Heat the cream cheese in microwave for 2 minutes, stirring half way through. Add sour cream, mayonaise, parm cheese, red pepper, garlic, and salt. Stir till mixture is even. Add spinach and artichokes. Serve with pita chips, tortilla chips, or my favorite a crusty baguette.

Simple and Yummy!

Doughnut Heaven

2009-03-29T19:31:00.000-07:00

That's how I felt yesterday. Since I can't eat dairy, I haven't had a doughnut in a couple of years...and we got to talking about them at work the other day...the same day that I heard about the vegan and hence, dairy-free, doughnuts at Ronald's Doughnuts on Spring Mountain just east of Decauter.

I had some time to kill Saturday morning so I ventured over. I walked in and saw no signs of dairy-free-ness. So I asked which doughnuts are dairy-free?

Oh, the top two rows.

The TOP TWO ROWS I said with wide eyes. I was like a kid in a candy store going down the line...when I got to what looked like Boston Cream. I asked - is that?

And the lady just said...Boston Cream with soy cream.

Oh...i'll take one of those...actually make it two!

I am pretty sure she was laughing at me...but I couldn't help it, I was excited! I couldn't wait to eat my doughnuts, the 1 Boston Cream didn't even make it home. I ate it in the car...and boy was it good. The second was off limits to Matt, I enjoyed that one this morning along with a chocolate glazed. Matt said the apple fritter and plain glazed was good too. YUM!

white wine

2009-03-22T00:30:00.000-07:00

I am moving my blog from wordpress to blogger....i had it hosted thru Yahoo and couldn't figure out how to add pictures, and as my brother kept pointing out it needed them. So I moved all of my posts and amazingly uploaded pics in a snap!

While updating and posting I have decided to break into a bottle of wine, it's too hot here (Vegas is currently 63 and it's after midnight) for a heavy red, so I decided to go for the light, fruity white that I had.

I was able to pick it up at the local market, however, I had the opportunity to visit the winery when we were in Maui. It's a pineapple wine from the Tedeschi Vineyards high up a very windy road in the mountains but well worth the drive and the slight motion sickness upon arrival. Check out there website: http://www.mauiwine.com/

We all know that red wine has heart healthy benefits, but what about white? Does it have the same benefits or is it just for enjoyment when a heavy red won't due? Red wine has much higher levels of the polyphenols and resveratrol that benefit your heart by raising good cholesterol, lowering bad cholesterol, and preventing blood clots. However, studies show that white wine and beer may also have the benefits of boosting good cholesterol, reducing lung inflammation, and reducing the bacteria that can cause ulcers.

Personally I like to vary it up, maybe add some brandy and fruit to make sangria. However and whatever you choose to drink, do so in moderation. In this case, more alcohol does not produce more benefits. Stick to no more than 1 4-5 oz glass a day!

broccoli cuts inflammation

2009-03-22T00:28:00.000-07:00

I love broccoli...so when I read a new study showing even more benefits to eating broccoli I had to share. Broccoli and other cruciferous vege's contains the compound sulforaphane, which has been shown to stimulate production of antioxidant enzymes in people's airways to help protect against free radicals in the air we breathe.
A study published in Clinical Immunology in March 2009 studied the effects of varying doses of eating broccoli sprouts and alfalfa sprouts with 65 participants. The participants who received broccoli sprouts had a 2 to 3 fold increase in antioxidant enzymes in the nasal passages over those that ate alfalfa sprouts which don't contain sulforphane.Just another reason to eat more of the yummy green trees, especially if you smoke or have asthma.

the manners and weight loss connection

2009-03-22T00:27:00.000-07:00

I just read this article and found it interesting. Brushing up on your manners at mealtime may help lose weight. These recommendations don't come from a scientific study, but they make sense. Not only are these easy to add to your eating routine, but they will make your mother proud too! An excerpt from the article is below.

Lose weight like a lady! By Caroline Jones 2/03/2009 Mirror Diets.co.uk

The secret to finally shifting those extra pounds could be brushing up your manners. So make like Audrey Hepburn and follow our ladylike diet to drop a (posh) dress size...
Manners are terribly important if you're trying to make a good impression at a job interview, on a date or at a party.
However, there's an even better reason to eat with proper etiquette - it can help fight flab.
Lack of table manners, bad habits such as eating too quickly, opting for extra large portions of TV dinners and the demise of family meal times are seen as big factors in Britain's obesity problema.
Indeed, according to a study, published in the British Medical Journal, wolfing down your meals could as much as triple your risk of being overweight.
A recipe for flab
Speedy scoffing piles on the pounds much more than scientists expected.
They suspect that the joint impact of eating fast and until you're full overrides brain signals which would normally encourage a little more self control . Simply slowing down the rate at which you eat, on the other hand, gives your brain a chance to register when you've eaten enough, meaning you stop before you've overdone it.
All-round better behaviour
But eating at a more ladylike pace isn't the only calorie-fighter when it comes to good food etiquette. Smaller portions, not talking with your mouth full and sitting at the table to eat can all reap big weight-loss rewards.
"A return to decent table manners would be good news for the nation's waistlines," says Paul Macarble, dietitian at the British Dietetic Association.
"We now know that eating too quickly can cause you to overeat. But it's also vital to make time for proper sit-down meals, rather than eating on the run or in front of the television and not to eat such big portions."
So instead of calorie-counting or banning your favourite foods, our easy diet plan will help you beat the bulge by brushing up on some old-fashioned table manners...
Smaller portions, not talking with your mouth full and sitting at the table to eat can all reap big weight loss rewards

THE 10 L ADYLIKE DIET RULES

Stick to these simple mealtime guidelines and watch the pounds fall off...
(1) Set the table for supper Recent years have seen mindless munching in front of the TV replace a more formal family evening meal. But eating round the table helps you to concentrate on the task in hand, allowing your brain to register when you're full. Chatting over dinner helps you to eat more slowly.
(2) Fix a tight schedule If you eat at irregular times you're more likely to crave unhealthy foods, as the body, unsure of how long it has to wait until the next meal, will stock up on calories. If you only prepare meals when you're already hungry, not only are you more likely to overeat, you're also more likely to reach for quick, fatty foods. Try to eat your meals at the same time.
(3) Take a suave stance Sit up straight. Don't put your elbows on the table or slouch towards your plate. Food should be brought to your mouth on the back of the fork. Not only is this considered polite but it will also aid digestion and prevent a bloated tummy.
(4) Choose classy cutlery Shovelling food into your mouth with your hands is not elegant, while using a knife and fork allows you to take control of how much food you put in your mouth. Cutting up small mouthfuls one at a time will lead to you taking more time over your meal and to identify the sensation of feeling full.
(5) Keep a stiff upper lip Never chew with your mouth open. No-one wants to see your chewed-up food, plus you'll end up swallowing air. Chewing too fast or with an open mouth is the main cause of indigestion. The longer you chew, the fuller you feel.
(6) Have polite pauses at mealtimes Wolfing down meals trebles your risk of being overweight. To help break the habit put your knife and fork down between each mouthful. Don't pick them up again until you've swallowed your last mouthful.
(7) Don't be a common calorie thief It's bad manners and even worse for your waistline to reach across the table and steal food from your companion's plate - or finish their leftovers. It can quickly add up to lots of extra calories.
(8) Remember, it's not genteel to grab If extra food is on the table, ask others if they'd like it before taking any yourself. Also, when serving yourself, don't take huge portions. Piling food onto your plate will just encourage you to overeat.
(9) Leave ladylike leftovers In the Victorian era it was considered unladylike and greedy to finish everything on your plate. But nowadays people often eat more than they want, for fear of offending their host. But there's nothing wrong with saying how delicious the food was but that your eyes are bigger than your stomach..
(10) Be selfless with sweets When you have a dessert or chocolates share them.
This way you can halve your calorie intake but still enjoy the taste without over-indulging and also make yourself very popular!

dairy free lasagna

2009-03-22T00:24:00.000-07:00

Being dairy free for over two years I have learned to live without some of the foods I used to enjoy. Pizza is now cheese free with lots of other toppings, no more cheese burgers, no more eating desserts that I haven't made myself. But I have been having cheese cravings recently, first mac and cheese and more recently lasagna. I haven't found a ricotta cheese substitute, so I did some research and experimenting, and actually came up with a yummy dish using tofu as the ricotta. I completely left of the mozzarella cheese because I am not at all impressed by the imitation cheeses that are available and it was still totally delicious. I imagine Matt wouldn't have noticed the difference, except that I made him a real lasagna with real cheese in case the tofu version was inedible.

Here's the recipe for 6 servings:
1 Package Firm Tofu

1 - 2 Boxes Oven Ready Lasagna Noodles

2 Jars Tomato Sauce

1 Egg2 Tsp Garlic Powder

2 Tsp Italian Seasoning

Dash Cayenne Pepper

1/2 Cup Soy Sour Cream

2 Sausage Links

1/2 lb Ground Beef

Set oven to 425 degrees. Remove sausage from casing and saute with ground beef until browned. Meanwhile, mix tofu, egg, sour cream, garlic powder, salt, pepper, italian seasoning, and a dash of cayenne pepper with a pastry blade or blender to a thick, slightly lumpy consistency (that of ricotta).
Begin layering in pan (I use a 10 X 6) with sauce to cover bottom, 1 layer of noodles, ricotta cheese mixture, cooked meat, and another layer of tomato sauce. Repeat 5 times or until you've filled the pan and top with more sauce. I like to use a lot of sauce because the noodles are dry and absorb a lot of the liquid. Cook for 45 minutes and enjoy with a salad and some garlic bread!

multivitamin supplements

2009-03-22T00:22:00.000-07:00

I am not a fan of vitamin supplements, most dietitians aren't, or at least shouldn't be. Our job is to help you get all of your vitamins and nutrients from food, not processed pills that aren't regulated by the FDA. However, there are a few supplements that I do support. Calcium is a big one, most of the people don't get nearly enough each day, which for the typical person is 1000 mg. Low caclium intake causes your body to take the calcium it needs for daily functions from your bones which leads to osteoporosis. Another key supplement is for women who are thinking of becoming pregnant. Folic acid is key in preventing birth defects. It needs to be taken before becoming pregnant since by the time most women realize they are pregnant it is past the key window to preventing these defects. Having said that, I just read an article about multivitamin use. Basically the study, which used data from the Womens Health Initiative showed that supplements are not helpful in the prevention of chronic diseases. Most people take vitamin supplements in addition to their diet with the belief that it will in fact help prevent heart disease or cancer. The study provides some promising evidence to ditch the supplements and spend that money on healthier foods which will provide all the same vitamins. Plus you actually know what you are getting when you eat whole foods, as opposed to whatever some manufacturer puts in a little pill.

Here is the article:
Multivitamins may not thwart cancer, heart disease

NEW YORK (Reuters Health) - Millions of people take a multivitamin in the hopes of averting disease, but the supplements seem to offer no defense against cancer or heart disease, researchers reported Monday.
In a study that followed more than 160,000 older U.S. women, the researchers found that the 41 percent who used multivitamins were neither less likely to develop cancer or heart disease over eight years nor to have a lower overall death rate.
About half of Americans routinely use a dietary supplement, often a multivitamin, and studies show that one of the primary motivations is the belief that supplements will protect them from chronic diseases.
However, the current findings suggest that, at least for postmenopausal women, multivitamin use "does not confer meaningful benefit or harm" when it comes to cancer and heart disease, the investigators report in the Archives of Internal Medicine.
The team, led by Dr. Marian L. Neuhouser of the Fred Hutchinson Cancer Research Center in Seattle, asks, "Why do millions of Americans use a daily multivitamin for chronic disease prevention when the supporting scientific data are weak?"
One reason, they say, "may be the varied health messages received by the public." Position statements from medical organizations that multivitamins do not prevent disease are mixed with messages to take a multivitamin if dietary intake is less than optimal -- leaving the public confused, Neuhouser and her colleagues note.
Until clinical trials prove otherwise, the researchers write, multivitamins should not be seen as a way to prevent chronic disease.
The findings are based on data from the Women's Health Initiative, a large U.S. study of postmenopausal women's risk factors for cancer, heart disease and osteoporosis. It included 161,808 women who enrolled between 1993 and 1998.
At the outset, the women reported on their dietary supplement use and other lifestyle and health factors. Their rates of several common cancers, heart disease, stroke and death were tracked through 2005.
Overall, the researchers found no clear differences between multivitamin users and non-users in rates of death, cancer or cardiovascular problems.
There is an ongoing clinical trial of U.S. male doctors looking at whether multivitamins lower the risks of cancer, heart disease and other chronic ills after the age of 50, Neuhouser and her colleagues point out.
Such clinical trials are considered the "gold standard" for proving cause-and-effect; the current study, in contrast, was an observational one -- looking at women's reported behaviors and their subsequent rates of disease.
"The scientific community might consider whether a randomized controlled trial of multivitamins in women could definitively resolve whether benefit or harm ensues from the routine use of multivitamins," Neuhouser and her colleagues write.
SOURCE: Archives of Internal Medicine, February 9, 2009.

american heart month

2009-03-22T00:21:00.000-07:00

February is American Heart Month. It's a great time to rethink your dietary patterns and incorporate some healthy tips to help you prevent heart disease.
Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.
Select fat-free, 1% fat, and low-fat dairy products.
Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
Cut back on foods high in dietary cholesterol.
Aim to eat less than 300 mg of cholesterol each day.
Cut back on beverages and foods with added sugars.
Choose and prepare foods with little or no salt.
Aim to eat less than 2,300 mg of sodium per day.
Drink alcohol in moderation.
One drink per day for women and two drinks per day for men.
Keep an eye on your portion sizes.

the possibilities of pasta

2009-03-22T00:16:00.000-07:00

After years of decreasing sales, 2008 saw a rise in the sale of pasta. Why, after losing sales due to low carb diet fads have sales spiked when prices have increased? Have Americans suddenly had a change of heart about the evil effects of carbs? No, its because you can still serve a family of four dinner with 1 pound of pasta and a jar of spaghetti sauce for under $3.

I personally think pasta is a great addition to mealtime. Pasta provides much needed carbohydrates (which should be about 50% of your daily caloric intake) and can be made into a variety of meals. Although refined pasta doesn't contribute much in the way of heart healthy fiber, it is fortified and provides valuable nutrients. It also is low in calories, 1/2 cup cooked pasta provides about 100 calories and provides niacin, folic acid, and iron with low amounts of sodium and practically no fat.

If you haven't tried whole wheat pasta in a while, I suggest giving it another chance for the fiber. The quality has improved greatly. And let's not forget pasta is extremely versatile and easy to make. Not only does it come in any shape you can imagine, including some you don't want to imagine, but you can add practically anything to it for an irresistable meal. Although spaghetti sauce and meatballs seems the obvious and most convenient choice, there are many other options available. Beans and lentils can be added as protein sources for a vegetarian option, fish and toasted nuts can be added for some healthy fats and protein, vegetables and olive oil can be tossed in for an easy summertime meal, and pork or beef can be added for heartier winter meals.

Cannellini Beans with Sausage

1 lb Rotini pasta

5 Turkey sausage links

2 cloves minced garlic

2 cans diced tomatos ( i also use crushed, since some in my house don't link chunks of tomato)

1 can cannellini beans, rinsed

2 1/2 cups marinara sauce

Cook pasta according to package. In a large skillet brown sausage over medium heat. Remove sausage and excess grease (there shouldn't be much since its turkey sausage). Add garlic and saute for 1 minute. Add tomatos, beans, and marinara sauce. Slice sausage and return to pan. Heat thoroughly. Serve over pasta with a sprinkling of italian seasoning.

a sweet holiday treat

2009-03-22T00:12:00.000-07:00

I feel that holiday meals aren't really complete without some type of sweet potato dish. I found this recipe last year and it was so easy and good I had to share...it's from Tyler Florence and the Food Network. We can forgive the crazy amount of butter since you get a serving of sweet potatoes and bananas which brings you 2 servings closer to the recommended 5 a day.
A sweet potato or yam, as it is also commonly referred, is not related to potatoes or yams at all. When discovered in tropical climates natives of different areas referred to it as nyami or batata...hence the yam and potato confusion began.
One cup of sweet potato is about 180 calories and provides fiber, potassium, phosphorus, niacin, folate, vitamins C, E, and K, and an insane amount of vitamin A/beta carotene.
Bananas are known for there potassium content, but also provide fiber, protein, vitamins A, B, and C, as well as calcium and magnesium. They add the perfect touch of sweetness without adding refined sugar.

Whipped Sweet Potatoes with Banana and Honey

Ingredients

5 medium sweet potatoes, scrubbed

4 bananas, unpeeled

1 cup (2 sticks) unsalted butter, at room temperature (I use soy butter)

1/4 cup honey or agave nectar

Kosher salt

1/2 cup all-purpose flour

3/4 cup dark brown sugar

1 1/2 cups pecans, chopped

Directions

Preheat the oven to 400 degrees F. Prick the sweet potatoes all over with a fork, put them in a roasting pan and roast for 30 minutes. Toss the bananas into the pan and continue roasting for 10 to 15 minutes, until both the bananas and potatoes are very soft. Remove the pan from the oven but don't turn the oven off.
When the potatoes are cool enough to handle, scoop out the flesh into a large mixing bowl. Peel the bananas and add them to the bowl along with 1 stick of the butter, and the honey. Season with salt and beat vigorously with a wooden spoon until everything's well combined and the mixture is fluffy. Spoon into an oven-proof serving bowl and smooth the top.
In a separate mixing bowl, use your fingers to rub together the remaining stick of butter, the brown sugar, flour, and pecans until the mixture is the consistency of coarse crumbs. Sprinkle the crumb mixture over the sweet potatoes and return to the oven. Cook for about 20 minutes, until the crumbs are golden. Serve hot.

the incredibly confusing egg

2009-03-22T00:10:00.000-07:00

I found myself standing in the egg section of my grocery store...completely confused. Which egg should i pick...conventional, cage-free, organic, omega 3 fortified, free range? These are just a few of the choices consumers are faced with when shopping for, what I thought, was simply an egg. I came across an article from the New York Times that helps to take the confusion out of egg purchasing.
First let's breakdown the chickens living conditions.
Cage-Free: Chickens are not confined in cages, however most are still confined in hen houses or large barns with thousands of other chickens.
Free Range: Chickens are not confined to cages, most are kept in barns or hen houses with continuous access to the outdoors through an open door. This does not mean that chickens actually go outside or what the conditions outside are like.
Pasture-Raised: This term is not regulated, however, it implies that chickens have access to the outdoors and forage for food while outside. This foraging adds bugs, worms, grubs, and greens to their diet in addition to chicken feed. Some say this adds to the flavor of the egg.
What are the chickens eating?
Organic: Eggs labeled organic come from chickens that are free range, not given antibiotics, and feed is free of animal byproducts and crops grown with chemical pesticides, fertilizers, or that have been genetic engineered. Make sure the carton is labeled with the USDA Organic symbol.
Omega 3 Enriched: These eggs contain about 200-300 milligrams of omega-3 fatty acids. Eggs contain a greater amount of omega 3's because they are fed a diet enriched with ground flax, fish oil, and algae.
Vegetarian Fed: Hens are fed a completely vegetarian diet. However this is not a natural diet of chickens and there is no nutritional signifigance for this, it is a personal preference...however, since chickens naturally eat bugs and grubs, they are most likely kept inside to monitor a strict vegetarian diet.
Hormone Free: Hormones were banned in eggs in 1959. This is just a marketing technique.
Antibiotic Free: Antibiotics are not used often in commercial egg chickens due to the expense. Instead other measures such as vaccinations, genetic selection of healthy chickens, and limiting rodent and human contact are employed. Basically another marketing technique.
And finally color...which means nothing nutritionally and has no effect on taste. It just depends what chicken it came from.
I think I am going to try and find organic, pasture raised eggs....but who knows if that combination even exists!

Pumpkin Soup

2009-03-22T00:02:00.000-07:00

I was on my work today marveling at the beautiful sunrise sipping my pumpkin latte, when I realized how much I love autumn, not just for the changing leaves and cooling weather, but for the fall harvest. It's the few months a year we get to enjoy pumpkins and winter squash in everything from coffee to raviolis. Not only do pumpkins and winter squash (includes acorn, butternut, buttercup, and banana squash) taste good, but they have many health benefits as well. A 1 cup serving is only 50 calories and provides 3 grams of fiber. It is nutrient dense with minerals including calcium, zinc, potassium, phosphorus, and vitamins C, E, B, K, and beta-carotene, an antioxidant which is linked to improved immune function and reduced rates of heart disease and cancer. Pumpkin seeds are also great sources of the same vitamins and minerals contain carbohydrates, protein, and healthy unsaturated fats however they provide more calories, about 190 per 1/4 cup.Pumpkin is not just for pie you can incorporate pumpkins and squash into your diet in a variety of ways.

When purchasing a pumpkin don't choose the large carving pumpkins, instead pick a small 2-5 pounder which will be more manageable and sweeter. If cutting up a pumpkin isn't your style, you can also buy canned pumpkin - just don't get the pumpkin pie variety! Pumpkins and squash can be cut into cubes and roasted with olive oil, salt, and pepper for a healthy side dish, puree can be added to pancakes and breads or made into soups or it can be mashed and added to meats or served as a side dish. Below is a great recipe for pumpkin soup.

Pumpkin Soup

INGREDIENTS:

2 pounds pumpkin, peeled

2 onions, chopped

6 cups stock

1 teaspoon salt

1/2 teaspoon pepper

1 tablespoon flour

1/4 cup cold water

1 cup light cream

Chopped parsley

DIRECTIONS:Cut pumpkin into 1/2-inch cubes, removing seeds and fiber. Place in a saucepan with the onions, stock and seasoning. Cook over low heat until pumpkin is soft, about 1 hour. Purée pumpkin in blender. Return to saucepan. Combine flour and water and stir until smooth. Add to the soup, stirring constantly, until it begins to boil. Add cream. Mix well. Remove from heat. Garnish with chopped parsley to serve. Happy Hauntings!