Recipe Makeover: Vegetarian Gumbo
By Caitlyn Elf
I try to go vegetarian at least once a week both for my wallet and my waistline. However, with these cold temperatures it’s hard to resist the urge to dive head first into a bowl of turkey chili or chicken soup. That’s why for this week’s Recipe Makeover I decided to take one of my favorite meat-based recipes and make it fit for a vegetarian!
Using this Chicken-and-Sausage Gumbo recipe, I made some super simple tweaks to not only make it meatless, but also up the fiber content so it will be sure to leave you just as satisfied as the original. Trust me on this one, you won’t miss the meat one bit!
Follow the substitutions below to spoon your way to a hearty, vegetarian gumbo!
- 1 (3.5-oz.) bag boil-in-bag rice (Here I used 3.5 ounces of brown rice to increase the fiber in the recipe)
- 1 tbsp. vegetable oil (In place of the vegetable oil I used 1 tbsp. canola oil for even greater heart-health benefits)
- 2 cups chopped roasted boneless, skinless chicken breasts; about 2 breasts (To make this meat-heavy dish vegetarian, I replaced the 2 cups of roasted chicken breast with a soy protein-based chicken such as Light Life Smart Cutlets)
- 8 oz. turkey kielbasa, cut into 1-inch pieces (For this I used 8 oz. of meatless sausage (such as Trader Joe’s sausageless sausage)
- 1 (14.5-oz.) can fat-free, less-sodium chicken broth (In place of the fat-free, less-sodium chicken broth I simply used a fat-free, less-sodium vegetable broth)
With the very first spoonful I brought to my lips, I knew that this was going to be just as good as the classic. The soy protein-based, vegetarian substitutions did a great job of keeping the soup nice and hearty while also making it healthy and meatless! Even the carnivores in your life will have a hard time turning down a piping hot bowl of this stuff!
Healthy Cooking on the Cheap: Heart-Healthy Recipes
By Jenna Weber
This week’s menu is all about keeping your heart healthy! Salmon, tofu and legumes make up the protein sources in these easy, delicious meals and provide vitamins and minerals to keep you feeling and looking your best! Explore new flavors with the fire pot soup, which is the perfect warming meal on a cold winter evening. On your busiest day, try my sweet and spicy glazed salmon sandwich—it’s ready in twenty minutes and combines zesty flavors and heart healthy fats. Enjoy!
Grocery list
1 yellow onion
1 large carrot
3 cloves garlic
2 4-5 oz. wild Atlantic salmon fillets
paprika
cumin
chili powder
cayenne pepper
honey
1 lemon
pretzel rolls (or regular rolls)
mayonnaise
lettuce
tomato
3/4 lb. raw shrimp
8 oz. extra firm tofu
Thai curry paste (available at large supermarkets and Asian markets)
Thai basil leaves (available at Asian markets)
fish sauce
brown sugar
1 14-oz. can coconut milk
1 quart chicken broth
1 6-inch stalk lemongrass
1 lime
2 red or green Thai chilies
dry jasmine rice
1 bunch fresh cilantro
1 jalapeno
garam masala (Indian spice mix available at most large grocery stores)
1 butternut squash
1 28-oz. can diced tomatoes in tomato juice
1 quart vegetable broth
dried red lentils
2 15-oz. cans chickpeas
Sweet and Spicy Glazed Salmon Sandwiches
This quick and easy dinner is ready in less than a half hour!
Makes two large sandwiches
2 4-5 oz. wild Atlantic salmon fillets
2 tsp. paprika
1 tsp. salt
2 tsp. brown sugar
1/2 tsp. cumin
2 tsp. chili powder
1/4 tsp. cayenne pepper
1-2 tbsp. honey
1/2 lemon, juiced
pretzel rolls (or regular rolls)
mayonnaise
lettuce
tomato
1. Preheat broiler on high.
2. Mix together the chili powder, cumin, brown sugar, paprika and cayenne pepper.
3. Rub the salt on the salmon fillets, followed by the spice mixture. Lay fillets in a pie dish or on a tin foil-lined sheet tray and drizzle the honey over top. Broil fish for 5-8 minutes, until flaky but still pink. Remove from oven and drizzle lemon juice over top.
4. Prepare sandwiches by smearing mayonnaise on one side of the pretzel roll, then topping with a salmon fillet. Top with lettuce and tomato, followed by other half of roll. Serve warm.
Next page: Thai Fire Pot Soup
Foodie Friday: GoodBelly Probiotic Juice
By Caroline MurraySkip the morning OJ and try this nutritious, good-for-your-belly juice instead. Packed with exotic fruity flavors, this 50-calorie shot is a good substitute for a daily multivitamin.
The product: GoodBelly Plus probiotic juice drink ($3.99 per pack; Available at Whole Foods Market, Safeway, and specialty stores nationwide)
The taste factor: The juice comes in four flavors: Blueberry acai (our favorite), mango, strawberry, and pomegranate blackberry. Although it contains 17 vitamins and minerals, we couldn’t taste a thing but juicy goodness.
The health factor: Probiotics, or “good bugs,” promote healthy digestion and can help with icky tummy troubles like gas, bloating, and constipation. GoodBelly—which contains a patented probiotic strain—is organic, dairy-free, soy-free, and 100% vegan.
Editor’s pick: Take this shot with your breakfast in the morning or use as a midday pick-me-up. GoodBelly promises that after 12 days you’ll notice an improvement in your digestive health or the product is free.
Why we love it: One little 2.7 oz shot will satisfy your juice craving and make you feel like you’re doing something good for your body—an excellent addition to our healthy living goals for 2012!
Recipe Makeover: Dijon Croque Monsieur
By Caitlyn Elf
This time of the year, comfort food seems to call our name at every meal. The only problem: while it’s warming our souls, it may also be adding unwanted pounds to our bodies. However, that doesn’t have to be the case. It is possible to have a hearty, wholesome meal that will fill you up and satisfy your cravings while also adding nutrition to your diet.
For this week’s Recipe Makeover I tackled a classic comfort food dish—The Dijon Croque Monsieur. Using this recipe, I made just two easy substitutions to increase the fiber and reduce the sodium for a healthy mid-day meal.
- 8 (1-ounce) slices Italian bread (For this I substituted 8, 1-ounce, slices of whole grain bread for added fiber)
- 6 ounces thinly sliced ham (To cut down on the typically high sodium level, I used low-sodium ham)
This sandwich came out perfect! The heartiness from the whole grain bread only added to the comfort of the dish and the extra sodium in the ham was certainly not missed! A healthy lunch to serve for the whole family or savor for yourself.
Healthy Cooking on the Cheap: Protein-Packed Meals
By Jenna Weber
Get creative with your protein sources this week and try these three tasty meals with beef, chicken, and tofu! Make the beef dish on Sunday because it takes the longest to cook. Then, all week long enjoy the leftovers while making quick and easy cajun chicken pasta and Vietnamese tofu sandwiches (Banh Mi). If possible, buy local, organic meat and non-GMO tofu.
Grocery list
1.5 lbs boneless, skinless chicken breast
olive oil
2 lbs. beef stew meat
3 stalks celery
2 carrots
1 yellow onion
1 large bay leaf
fresh thyme
1 bottle dry red wine
8 oz. sliced mushrooms
1 shallot
1 lb. extra firm tofu
tamari (or soy sauce)
sesame oil
rice vinegar
pure maple syrup
ground ginger
red pepper flakes
3 large French baguettes or small personal-sized baguettes
1 bag broccoli slaw or sliced Napa cabbage
red onion
fresh cilantro
2 cucumbers
sriracha sauce
mayonnaise
sweet chili sauce
1 large head garlic
Cajun seasoning (like Tony Chachere’s)
28 oz. diced tomatoes
1 pint cream
1 lb. dry linguine pasta
Beef Bourguignon
This classic French dish is perfect for January! Leftovers taste even better the next day.
Serves 4
2 lbs. beef stew meat, chopped into bite-sized chunks
1/4 cup flour
2 tsp. salt, divided
1/4 tsp. pepper
3 tbsp. canola oil, divided
1 tbsp. butter
3 stalks celery, chopped
2 carrots, peeled and chopped
1 yellow onion, chopped
3 cloves garlic, minced
1 large bay leaf
1 tsp. fresh minced thyme
3 cups dry red wine
8 oz. sliced mushrooms
1. Combine the flour, 1 tsp. salt and pepper in a large Ziploc bag and then add the beef and shake well so all the beef has been covered by the flour.
2. Heat 1 tbsp. oil and butter in a large cast iron (or heavy bottomed) pan over medium high heat. Once the butter has melted and is sizzling, add the beef and cook for about 4 minutes per side, until just browned. Remove beef and place on a plate.
3. In a large pot, heat the other tablespoon of oil over medium heat. Once hot, add the onions, carrots and celery. Sprinkle vegetables with a pinch of salt and sauté for ten minutes (adding the minced garlic after five minutes) until onion is translucent and carrots have started to become tender. Add the minced thyme and stir to combine.
4. Add the beef to the vegetables along with the wine and bay leaf. Bring to a boil, then reduce to a slow simmer and partially cover pot, leaving about one half of an inch open.
5. Slowly simmer beef for three hours. After three hours, the wine should have reduced to a thick, velvety sauce and the beef should be very tender. Season with the additional teaspoon of salt and a pinch of black pepper.
6. Near the end of the simmering process, heat the remaining tablespoon of oil in a sauté pan. Add the mushrooms and a pinch of salt, and sauté for ten minutes until tender. Stir cooked mushrooms into beef at the very end.
Next page: Tofu Banh Mi (Vietnamese Sandwiches)
Recipe Makeover: Whole-Grain Mississippi Mud Cookies
By Caitlyn Elf
With the start of the New Year, there is always a lot of talk about diets, losing weight, and cutting calories. Eating healthy is not about deprivation, however, so I decided to feature a cookie recipe for this week’s Recipe Makeover!
Using this classic Mississippi Mud Cookie recipe, I made a few simple swaps resulting in an easy, guilt-free indulgence that is sure to fit any healthy-eating routine! Filled with antioxidants, including dark chocolate and fiber from whole-grain flour, these cookies can make a great afternoon snack—perfect for satisfying that sweet tooth while also filling you up!
Follow the below substitutions for an ooey, gooey treat that won’t leave you feeling weighed down:
- 1 cup semisweet chocolate morsels (I replaced the semisweet morsels with 1 cup dark chocolate—at least 70% cacao—to increase the antioxidants.)
- 1/2 cup butter, softened (To cut down on cholesterol but keep the moisture, I halved the amount of butter, using only 1/4 cup and adding 1/4 cup of 0% plain Greek yogurt for the rest.)
- 1 cup sugar (For a natural sweetness that won’t cause a blood-sugar spike, I replaced the 1 cup of sugar with 2/3 cup Agave nectar.)
- 1 1/2 cups all-purpose flour (To increase the fiber in this recipe I used 1 1/2 cups whole-wheat flour, such as Bob’s Red Mill, in place of the all-purpose. Whole-grain flour helps keep you fuller longer and is a great source of iron.)
The substitutions yielded a great cookie! Dense and hearty from the whole-grain flour with a great fudge taste from the dark chocolate morsels. Certainly an indulgence worth having!
Save Winter Skin With These Foods
Is your skin dry and itchy this time of year? Is it feeling tight or windburned? I feel your pain.
I just returned from a business trip to Chicago and Minneapolis and it was cold—very cold.
After a few days out and about in the cold, dry air, combined with the heat blasting in the hotels, I ended up with parched, chapped, itchy, painful skin. So when I got home to California, I vowed to find out what diet steps I could take to build up and keep the natural oils in my skin.
We normally have a natural layer of oil that helps keep our skin soft and protect it from the environment, but harsh winter weather can suck the moisture right out of it. When your skin gets dry, it’s generally a sign that you’re doing something that’s stripping its natural oils. The good news is that you can keep your skin glowing all winter with a few changes to your diet.
- Drink more water. The body loses more fluid with each breath when it’s cold and dry, so it’s fairly easy to get dehydrated in the winter. Try to drink eight 8-ounce glasses of water every day.
- Eat a balanced diet. Several nutrients, such as protein, vitamin A, zinc, and essential fatty acids, are important for keeping your skin healthy. Fruits and vegetables, whole grains, lean meats, fish and poultry, and healthy oils are the foundation of a diet that’s good for your skin.
- Eat more fruits and vegetables, and skip the sugary desserts. In a study that looked at the diets of U.S. women, those who had the most vitamin C in their diets had the healthiest skin. Too much sugary food has been shown to have the opposite effect. Get more vitamin C by eating at least five servings a day of fruits and veggies.
- Focus on healthy fats. Although research is still ongoing, preliminary evidence suggests that omega-3 and omega-6 fatty acids help keep your skin hydrated. Vegetable oils, nuts, seeds, and avocados are good sources of omega-6s, and fish, walnuts, and flax seed contain omega-3s. If you’re taking an omega-3 supplement, be sure it provides DHA and EPA.
- Enjoy lean protein. The amino acids in lean protein (poultry, seafood, lean meats) are essential for radiant skin. Try to add a little to every meal and you’ll look more youthful (and have more energy!) in no time.
- Ramp up your skin-care routine. There’s a lot you can do on the surface, as well, such as applying a heavy moisturizer while your skin is damp, turning down the thermostat, and protecting your skin with hats and gloves.
7 Smart Holiday-Food Rules
There’s no doubt about it: We’re in the middle of the eating season. As a dietitian, you probably think I never have to worry about my weight, or that I have iron-clad willpower, or that I know the calorie counts for all 30,000 foods on supermarket shelves.
Think again.
Even though I may fit into skinny jeans without constant attention to my diet and fitness, I feel like just smelling calorie-rich foods leads me to pile on pounds. Without my food rules, I could easily gain 5 to 10 pounds during the holiday season.
I have several holiday parties to attend, and I’m hosting friends and family for some special dinners. As a result, I’m not able to exercise as much as I typically do. The time crunch of the season, coupled with all I have to do, leads to a lot of extra stress—and we all know stress is one of the worst things for making our bodies crave sweets and store body fat.
Although most of us will gain about a pound from Thanksgiving to New Year’s, some people gain as much as 10 pounds during this time. The bigger problem is that few of us shed that holiday weight gain.
Here’s what I’m doing this year—and have done successfully in the past—to keep the scale steady during this challenging time of year.
- Keep water pouring in. When I drink more water, I eat less. There’s no two ways about it.
- Eat a protein-packed breakfast. I try to eat a filling, protein-rich breakfast of one scrambled egg and two scrambled egg whites. I’ll eat this with fruit, and I find it keeps my cravings at bay for most of the day.
- Limit alcohol. I will drink no more than three times during the holidays, so I map out those occasions when I’m going to let loose. Research has shown Americans drink 27% more during the holiday season. Alcohol is calorie-rich, and stimulates your appetite and reduces your resolve to stick with a healthy eating plan.
- Exercise every day. I am very active, but I easily could skip my workouts when the weather stinks, when I’m traveling, or when I’m overcommitted. But I don’t. Instead, I find a CrossFit travel WOD (workout of the day). One of my favorite workouts is 10 rounds of 10 push-ups, 10 sit-ups, and 10 air squats. These workouts are quick but work all your major muscle groups.
- Eat at a table with a plate and utensils. I know that distracted dining can lead to eating twice as many calories to feel full, so I just don’t do it. I use a plate or bowl, and I sit down and don’t do anything else while I eat. This way I can be “present” to eating and taste and enjoy the food, so I’ll stop when I’m satisfied.
- Indulge socially. We all will have access to cakes, cookies, fudge, eggnog, and all kinds of other merry treats during the season, so there’s no need to have them at your house where the temptation is constant. Keep your house stocked with fruits, vegetables, and other wholesome foods rather than holiday treats and drinks.
- Prepare extra-healthy meals. Each weekend, I make a few dinners that I put in the refrigerator or freezer to have in a pinch when I’m pressed for time during the week. This helps prevent me from stopping for takeout.
Recipe Makeover: Gingerbread Hot Chocolate
By Caitlyn Elf
As the temperature drops and snowflakes begin to fall, there’s just no better way to warm up than with a piping hot mug of cocoa!
The only problem is that the calories, fat, and sugar can add up quickly if you’re not careful! An extra tablespoon of chocolate syrup, a swirl (or two or three!) of whipped cream, a drizzle of chocolate over the top—all of these seemingly harmless add-ons can amount to a less-than-stellar nutritional profile.
That’s exactly why I worked hard to create a delicious and good-for-you hot cocoa recipe. I began with this Gingerbread Hot Chocolate recipe and, once done, had a drink you and your whole family can sip guilt-free this winter!
Follow the below substitutions for a drink that is full of muscle-building protein and heart-healthy antioxidants!
- 4 cups whole milk (I substituted this with 4 cups of plain Silk Soymilk to lower the fat and calories but keep a thick, rich taste)
- 1/3 cup firmly packed dark brown sugar (Try 1/3 cup organic blue agave, such as Wholesome Sweeteners, for a more natural sweetness)
- 8 ounces bittersweet chocolate, chopped (I replaced the bittersweet chocolate with 8 ounces dark chocolate—at least 70% cacao—to increase the antioxidants)
The above substitutions yielded great results! The beverage had a rich chocolate taste without overpowering the ginger, and the soymilk kept the consistency just as thick as the whole milk would have. A definite must-try for your next cold day!
Foodie Friday: Grana Padano
Crazy for cheese? This artisanal pick adds a sweet, nutty flavor to stand-by Italian dishes—plus it’s lactose free, and low in sodium.
The product: Grana Padano cheeses ($12-15 per pound; Available at Whole Foods, Trader Joes, and specialty grocers nationwide)
The taste factor: A few crumbles of this sharp cheese pack a punch of nutty, buttery flavor to pastas, wraps, salads, and casseroles. Try in place of Asiago, Parmesan, or Feta.
The health factor: This rich-tasting cheese goes down easy. A unique aging process keeps the cheese lactose-free, so it’s safe for even the dairy-intolerant. Plus one ounce has less than half the sodium of its Italian comrades, Parmesan and Romano.
Editor’s pick: Break up a hunk into warm, whole-wheat pasta mixed with sundried tomatoes, chopped garlic, and a drizzle of olive oil for a quick and easy supper. Or melt into your next skillet of scrambled eggs with roasted peppers and onions for a sharp finish.
Why we love it: A lactose-free alternative to indulgent Italian cheeses that’s low in sodium too? Say yes to this cheese, please!
