Category Archives: Kids and Nutrition

CLEAN EATING: 3 Diet Resolutions to Skip!

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It’s time to stretch on the spandex, hit the gym with folks who look like they’ve never been there before ( or in a long time )- bless their hearts.

In fact, YES, bless their hearts because no matter what it take to get back on board with health and fitness enthusiasm- good for you!!!

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But, here are my Top 3 New Year’s Diet Traps to avoid:

 

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#3. If I buy the foods on the 2017 Trend List I’ll be so much healthier this year. 

jackfruitNo, jack fruit probably won’t change your health. But, it might affect how much change you have in your wallet. Often, these ‘super fruits’ are super expensive.

January is citrus season.

lemons

Eat more affordable in season delicious and nutritious oranges, grapefruit and add flavor to cooking with freshly squeezed lemon and lime.

#2. I’m going to cook more at home and avoid eating out. 

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Well, that depends what you’re cooking.

Restaurant meals can be very healthy and in fact, in May 2017 all restaurant chains ( with 20 or more outlets ) have to provide Nutrition Facts information on menu items so you can see what you’re getting into when you order the deep fried calamari or double fudge brownie cake. Or that the hamburger you really want has fewer calories and fat grams than the entree salad you thought you should order. (:

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Back to cooking at home; good idea!

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Thank you Chef Josh Drage, Ranch at Rock Creek for best Meatloaf Ever!

Get everyone in the family to learn to add more vegetable to all meals, even meatloaf! This recipe from The Ranch at Rock Creek in Montana is one of my all time favorites because the meatloaf includes big jewel like pieces of carrots, mushrooms, and leeks.

RECIPE FOR MONTANA MEATLOAF: Scroll down below! OK it’s written by a chef, so measurements are in weights. But the ratios work for smaller batches, too.

 

Learn to season with no calorie flavors such as salsas, vinegars, mustards, hot sauces, herbs and spices.

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Potato Salad from Peru is made with olive oil and lemon juice, not mayo.

The Slim Down South Cookbook: Eating Well and Living Healthy in the Land of Biscuits and Bacon is great place to start building your healthy cooking skills.

slsds_cover(My recipe below for Shrimp and Grits-(see recipe posted below).. is just one of many easy and delicious weeknight meals in The Slim Down South Cookbook.)

shrimpgrits

peach-dishAlso, jump into a fabulous new healthy food trend- home delivered meal kits such as Peach Dish, based in Atlanta featuring southern grown foods but shipped locally and nationally.I’m working with Peach Dish as one of their registered dietitians to provide nutrition information and healthy cooking tips.

Now drumroll…..my favorite New Year’s Diet Trap to AVOID!!!

#1.  This year I vow to NEVER eat ice cream or French fries EVER again!

Hey, good luck with that. Chances are by Super Bowl Sunday you’ll be knee deep in nachos.

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So, rather than making huge promises that will be a huge burden to keep, make small, measurable changes. For instance, when I enjoy ice cream after dinner I’ll serve myself two small scoops in a bowl and top with fresh strawberries or blueberries. I honestly love French fries, so I’ll allow myself to enjoy them once a week- especially if they’re really good! Try mustard ( no calories ) with fries, as opposed to ketchup (lots of sugar).

And as always remember that The More You Know, The More You Can Eat!

Happy and Healthy New Year Friends! Carolyn O’Neil, MS RDN ( French fry lover, especially shhhhh dipped into Champagne.)

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Shrimp and Grits from Southern Living’s The Slim Down South Cookbook, by Carolyn O’Neil, MS RDN

 

Makes 6 servings

Hands-On 25 min.

Total 30 min.

 

Parmesan Grits:

½ tsp. table salt

1 cup uncooked quick-cooking grits

½ cup freshly grated Parmesan cheese

½ tsp. freshly ground pepper

 

Creamy Shrimp Sauce:

1 lb. unpeeled, medium-size raw shrimp

¼ tsp. freshly ground black pepper

⅛ tsp. table salt

Vegetable cooking spray

1 Tbsp. olive oil

1 Tbsp. all-purpose flour

1¼ cups reduced-sodium fat-free chicken broth

½ cup chopped green onions

2 garlic cloves, minced

1 Tbsp. fresh lemon juice

¼ tsp. table salt

¼ tsp. hot sauce

2 cups firmly packed fresh baby spinach

 

1. Prepare Parmesan Grits: Bring ½ tsp. salt and 4 cups water to a boil in a medium saucepan; gradually whisk in grits. Cook over medium heat, stirring occasionally, 8 minutes or until thickened. Whisk in cheese and pepper. Keep warm.

2. Prepare Creamy Shrimp Sauce: Peel shrimp; devein, if desired. Sprinkle shrimp with pepper and ⅛ tsp. salt. Cook in a large nonstick skillet coated with cooking spray over medium-high heat 1 to 2 minutes on each side or just until shrimp turn pink. Remove from skillet. Reduce heat to medium. Add oil; heat 30 seconds. Whisk in flour; cook 30 seconds to 1 minute. Whisk in broth and next 5 ingredients; cook 2 to 3 minutes or until thickened. Stir in shrimp and spinach; cook 1 minute or until spinach is slightly wilted. Serve immediately over grits.

Serving size ½ cup grits and about ⅓ cup shrimp sauce CALORIES 235; FAT 6.1g (sat 1.9g, mono 2g, poly 0.6g); PROTEIN 19.1g; CARB 25.2g; FIBER 1.4g; CHOL 119mg; IRON 3.3mg; SODIUM 74

MONTANA MEATLOAF:

The Ranch at Rock Creek Meatloaf

Ingredients:
• 5# ground beef
• 1100g (2.5#) carrot
• 550g (1.25#) celery
• 550g (1.25#) onion
• 300g (10oz) shallot
• 500g (2 cups) ricotta
• 1 ¼ cup bread crumb
• 4 large eggs
• 20g (.75 oz) salt
• 5g (.2oz) black pepper
• 5g (.2oz) fresh thyme
• 5g (3 shakes of) Tabasco
Directions:
Sauté carrots, celery and onion until just softened.
Sauté the shallots separately and cook until sweet and almost caramelized.
Mix all ingredients in the stand mixer until just combined.
Cook off a test piece and check seasoning.
Split into two or three loaves making them long and slender, the same width all the way down.
Bake on sheets, leaving space between each loaf.
Bake at 325-350 degrees uncovered for 45 minutes.

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