Liz, Author at Lizs Healthy Table

Everything You Ever Wanted to Know About the Anti-Inflammatory Diet with Ginger Hultin, MS, RDN

BY Liz May 11, 2022 2 Comments

Today’s show is packed with valuable information about inflammation. How does chronic inflammation impact our health and longevity and how can we prevent and reverse it through diet? Chronic inflammation can take a toll on our wellbeing and increase risk for diseases like diabetes and cancer, which is why my guest today is here to share valuable lifestyle tips to keep inflammation at bay.

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Ginger Hultin is a nationally-recognized registered dietitian and health writer. She owns the Seattle-based virtual nutrition practices Champagne Nutrition and Seattle Cancer Nutritionists, where she helps clients solve complex mysteries with an integrative approach. She specializes in vegetarian diets, oncology nutrition, supplements, and nutrigenomics (the scientific study of the interaction of genes in disease treatment and prevention). Ginger currently serves as adjunct clinical faculty at the Bastyr Center for Natural Health, where she teaches master’s level nutrition students. She authored the Eat to Beat Disease Cookbook and the Anti-Inflammatory Diet Meal Prep cookbook.

Anti-Inflammatory Diet Meal Prep cookbook by Ginger Hultin, MS, RDN

On this week’s EAT, DRINK, LIVE LONGER #podcast @gingerhultinrd explains the health and longevity consequences of chronic inflammation .. and how to treat and reverse it through diet. What foods should you be eating more and less of? Tune…

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On the show, learn how to turn tofu from ho-hum to spectacular, and find out why this recipe is for Sheet Pan Tofu and Vegetables with Simple Ginger Teriyaki Sauce is anti-inflammatory.

Show Highlights:

Ginger’s life in Seattle and why she is passionate about clinical and integrative nutrition and solving complex health mysteries
The nitty-gritty truth about chronic inflammation, its causes, and why it can make you feel tired and fatigued over time
How to recognize chronic inflammation in your body
Common causes of chronic inflammation: cigarette smoke exposure, lack of physical activity, lack of sleep, excess stress, poor diet etc.
How the immune system can turn against you because of chronic inflammation
Categories of foods that cause chronic inflammation: excessive consumption of alcohol, added sugar, saturated fats, trans fats, and highly-processed foods
Anti-inflammatory food superstars: fruits and vegetables, nuts and seeds, plant-based proteins, whole grains, herbs, spices, tea, and cocoa. (Aim to eat more of these!)
Why meal prep can be a lifesaver for those with chronic inflammation
Ginger’s meal prep secrets: make a list, plan the week, and make use of grocery delivery/pickup as a timesaving tool
How Ginger sets the record straight regarding gluten and dairy in an anti-inflammatory diet (Hint: Research shows that they have nutritional benefits and are anti-inflammatory.)
Ginger’s research-based insights on controversial foods, like nightshade vegetables, coconut oil, and turmeric in the anti-inflammatory diet
Why cinnamon, ginger, and garlic are superstar ingredients in the inflammatory diet
How Ginger’s book is structured with information about inflammation and nutrition, meal prep tips and sample plans, and helpful recipes
How you can increase the nutritional benefit by making your own sauces, marinades, dressings, and vinaigrettes
Ginger’s favorite recipe in the book: Lasagna Roll-ups, which is vegetarian and plant-based
Why the anti-inflammatory diet could help you live longer and enjoy a healthy life
How Ginger is focusing on better sleep and stress management moving into her 40s
Why focusing on familiar foods with a healthier twist is a good start to a better diet
Where tofu, tempeh, and edamame fit into the anti-inflammatory diet
Ginger’s recipe for with Sheet Pan Tofu and Vegetables with Simple Ginger Teriyaki Sauce
A few more of Ginger’s favorite recipes from her book, like Flourless Banana Pancakes and Vegetable Fried Cauliflower Rice

Resources:

Ginger’s website: Champagne Nutrition

Anti-Inflammatory Diet Meal Prep

Ginger on Instagram

Ginger on Facebook

Ginger on Twitter

Pretty in Pink: Pineberries (Byline: Today’s Dietitian magazine)

BY Liz May 2, 2022 Leave a Comment

Kale and Pine Nut Pesto

BY Liz April 20, 2022 Leave a Comment

It’s not unusual to see kale in salads, soups, and smoothies … but in pesto? Yes please! For this Kale and Pine Nut Pesto, I swapped the basil for baby kale and then amped up the flavor with toasted pine nuts, lemon juice, extra virgin olive oil, Parmesan cheese, Dijon mustard, a drizzle of honey, and mint.

Kale is a nutrient-dense addition to this pesto. I like to use baby kale, because it’s often sold pre-washed (so convenient!) and it’s tender. Whether you use baby kale or another variety, this vibrant green veggie is loaded with antioxidants (AKA plant compounds) like beta-carotene, vitamin C, flavonoids, and polyphenols. These antioxidants may help slow the effects of aging and reduce the risk of diseases like cancer, diabetes, heart disease, and neurodegenerative disorders by counteracting cellular damage caused by free radicals.

Kale pesto is versatile. You can swirl it into soups, layer into lasagna or use as a sauce with pasta, slather onto sandwiches, use as a topping for grilled fish, chicken or roasted vegetables, or mix into plain Greek yogurt for a delicious dip.

Tune into EAT, DRINK, LIVE LONGER podcast this week to learn all about kale, one of my favorite anti-aging foods!

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For this no-recipe pasta dish, I added sautéed shrimp and halved cherry tomatoes to rotini pasta and topped with a dollop of kale pesto.

Kale and pine nut pesto comes together quickly with nutrient-rich baby kale, pine nuts, EVOO, lemon juice, Parmesan cheese, and fresh mint. Use as a topping on your favorite pasta dish, sandwich, or grilled salmon #longevity

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Kale and Pine Nut Pesto

Author: Liz Weiss

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Who knew you could add kale to pesto, but it works wonders in this nutritionally amped up pesto! Pesto can be added to all sorts of dishes. I love adding it to pasta dishes like the one featured in this post ... or you could use as a spread on sandwiches, a sauce on grilled chicken or fish, a pizza topping, or a component of a creamy salad dressing.

Ingredients

2 packed cups baby kale leaves
½ cup lightly toasted pine nuts
⅓ cup extra virgin olive oil
¼ cup grated Parmesan cheese
2 to 4 tablespoons chopped mint leaves
1 small garlic clove
1 tablespoon lemon juice
2 teaspoons Dijon mustard
2 teaspoon honey
Heaping ¼ teaspoon kosher salt
Freshly ground black pepper

Instructions

Place the kale, pine nuts, olive oil, Parmesan, mint, garlic, lemon juice, mustard, honey, and salt and pepper in the bowl of a food processor.
Process until smooth. You may have to stop and start a few times, scraping down the sides of the bowl as you go. Season with additional salt, pepper, lemon juice, and mint as desired.

kale and Pine Nut Pesto via lizshealthytable.com

Longevity Kitchen: Kale Edition with Liz Weiss

BY Liz April 20, 2022 Leave a Comment

Today’s episode features one of my favorite anti-aging foods: kale. Kale is a cruciferous vegetables, and adding it to a well-balanced, nutritious diet may help to reduce your risk of heart disease, certain cancers, and macular degeneration. Tune in to learn about the nutrients in kale, how to add it to your everyday meals and snacks, the different varieties available at the market, and get new recipes including my Kale and Pine Nut Pesto.

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Kale has been the “veggie of the moment” for a while now, because it’s super nutritious and versatile. Add it to soups, salads, and smoothies or enjoy as a side dish.

Tune in to this week’s EAT, DRINK, LIVE LONGER #podcast for my Longevity Kitchen KALE Edition. Get recipes and find out why kale is an anti-aging powerhouse #eatyourvegetables #longevity

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Kale and Pine Nut Pesto is a nutritious twist on traditional pesto. Use it as a sauce for your next pasta dinner.

30 ways to add more kale to your diet. Check out these 30 recipes.

Show highlights:

Kale is a cruciferous vegetable related to cabbage, broccoli, cauliflower, collard greens, arugula, bok choy, radishes, turnips, watercress, and wasabi
The types of kale:
- Curly kale can be added to salads, soups, and smoothies.
- Dinosaur or Tuscan kale, Italian kale also called Lacinato kale, is distinguished by long, slender, blue-green leaves that are not curly but puckered like savoy cabbage.
- Red Russian or Ragged Jack kale is an heirloom kale that looks like overgrown oak leaves and ranges in color from blue-green to purple-red; it has a sweeter flavor.
- Baby kale is the term for the young, immature leaves of the kale plant that are great for any use.
Superfood nutrition and antioxidants in kale: Kale is a source of vitamin K, C, beta carotene, calcium, folate, and fiber.
Kale is packed with antioxidants like beta carotene, vitamin C, flavonoids, and polyphenols, which help to slow the aging process and help reduce the risk of certain cancers, heart disease, high cholesterol, and neurodegenerative disorders.
Facts: only one in ten people in the US eats the recommended amount of fruits and vegetables each day!
Why we shouldn’t pay too much attention to the recent Environmental Working Group’s Dirty Dozen List. (You would have to eat over 18,000 servings of kale daily to put your body at risk!)
Ideas to add more kale to your everyday diet for dinner, breakfast, snacks, sides, and salads
My Garden Green Smoothie recipe made with orange juice, baby kale, Greek yogurt, fresh mint leaves, English cucumber, mango chunks, banana, and honey.
The scoop on kale chips and my best tips for preventing them from getting soggy
My recipe for Kale and Pine Nut Pesto: Baby kale leaves, toasted pine nuts, olive oil, mint leaves, Parmesan cheese, garlic, lemon juice, Dijon mustard, honey, salt and pepper
Check out the Recipe Roundup on the blog with recipes for Wild Rice and Kale Salad; Kale and Sausage Gnocchi Bake; Creamy Chicken, Kale, and Rice Mushroom Soup; and Caesar Salad with Kale and Chicken

Helpful links mentioned in this episode:

Cruciferous vegetables and cancer

Don’t be afraid of the Dirty Dozen

Safe Produce Calculator

Liz’s Links:

My website: www.lizshealthytable.com

My email: [email protected]

Eat, Drink, Live Longer: Longevity Kitchen: Kale via lizshealthytable.com #podcast

Beef & Bean Tacos with Lots of Vegetable Toppings

BY Liz April 13, 2022 Leave a Comment

This recipe for Beef & Bean Tacos is a riff on the Have-It-Your Way Tacos recipe from my first cookbook, The Moms’ Guide to Meal Makeovers. It’s an oldie but goodie and one of those dinner recipes that gets a two-thumbs up from everyone at the table.

This easy dinner dish is plant-forward (AKA plant-based). Yes, it’s made with lean ground beef, but it also includes lots of plants—black beans, carrot, salsa, and an array of colorful and crunchy vegetable toppings. And of course, the corn tortillas are also made from plants.

If you love beef and other animal-based protein foods, enjoy them as part of a diet rich in lots of plants. In other words, include beef as part of a plant-based diet, which I define as the following: An eating pattern that focuses on foods primarily from plants, including fruits and vegetables, nuts, seeds, oils, whole grains, legumes, and beans. Plant-based doesn’t necessarily mean you have to be a vegetarian or vegan or never eat meat or dairy. Rather, you are choosing more of your foods from plant sources.

Although there are more than 38 cuts of beef that meet the USDA guidelines for lean, I tend to use lean ground beef (93% lean) the most. Other popular cuts of lean meat include Top Sirloin, Tenderloin, Strip Steak, and Flank Steak.

This plant-filled, fiber rich Beef and Bean Taco recipe is made with lean ground beef, black beans, carrot, salsa, and lots of colorful and crunchy vegetable toppings #TacoTuesday

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The recipe is flexible. You could use any favorite bean, spice things up with a more fiery salsa, pick and choose your favorite toppings, and use a crunchy taco shell or soft corn tortilla. Or … you could serve the filling over rice or a crispy green salad.

Beef & Bean Tacos

Author: Liz Weiss

Nutrition Information

Serves: 6

Serving size: 2 tacos
Calories: 325

Fat: 11.5g
Saturated fat: 4g
Carbohydrates: 30g
Sodium: 355mg
Fiber: 7g
Protein: 25g

Recipe type: Dinner

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One 3 ounce serving of lean beef has 10 essential nutrients in just about 170 calories, including zinc and selenium (important for immune health), protein, iron, and vitamins B6 and B12, riboflavin, choline, and phosphorous. 93% lean ground beef is lower in calories, fat, saturated fat and sodium and higher in high-quality protein than meat substitutes. Oh, and this recipe has 7 grams of fiber, which makes me (and my microbiome) very happy!

Ingredients

1 pound 93% lean ground beef
2 teaspoons ground cumin
1 teaspoon chipotle chili powder or chili powder
12 taco shells or soft corn tortillas
One 15½-ounce can black beans, drained and rinsed
1 medium carrot, peeled and shredded on the large holes of a box grater (about ½ cup)
⅔ cup salsa
½ cup chopped fresh cilantro, optional (or more, if you love it)
½ cup shredded reduced-fat Cheddar cheese
Topping options: Cilantro, fresh mint, shredded cheese, diced tomato, shredded cabbage, diced or sliced avocado, sliced green onion, plain Greek yogurt

Instructions

Heat the oven to 350°F.
Place a large nonstick skillet over medium-high heat. Add the meat, cumin, and chili powder, and cook, stirring frequently and breaking up the large pieces, until no longer pink, about 5 minutes. (If there is excess fat in the pan, drain it.)
While the meat cooks, bake the taco shells according to package directions. When done, remove from the oven and set aside.
When the meat is done, add the beans, carrot, salsa, cilantro, as desired, and cheese and stir to combine. Cook until the cheese melts and the mixture is heated through, 1 to 2 minutes.
Stuff into taco shells or arrange over soft (heated) corn tortillas. Set out your favorite toppings, so everyone at your table can customize their tacos.

Notes

The recipe yields 4 cups of taco filling, so use ⅓ cup filling per taco.

Let me know if try this recipe or if yo’ve been making the Meal Makeover Mom version!

30 Recipes Made with Kale

BY Liz April 11, 2022 Leave a Comment

Kale has been the ‘veggie of the moment’ for a while now. With its reputation as a nutrition powerhouse, you can find kale added to just about anything these days from smoothies, chips, and salads to soups and stews. Kale is a cruciferous vegetable. It’s part of the Brassica genus of plants along with broccoli, cauliflower, collard greens, arugula, bok choy, radishes, turnips, watercress, and wasabi. It’s low in calories and contains vitamins K, C and A, fiber, and antioxidants that may help protect against macular degeneration, certain cancers, and heart disease.

Looking for new ways to add kale and other dark leafy greens to your diet? Check out these 30 delicious and nutritious recipes from registered dietitians. With recipes like Caesar Salad Recipe with Chicken and Kale, Wild Rice and Kale Salad, Kale and Sausage Gnocchi Bake, and Creamy Chicken Kale & Rice Mushroom Soup, we’ve got you covered.

Salads:

Caesar Salad Recipe with Chicken and Kale by Kristi at Carrots & Cookies

Chicken, Kale and White Bean Salad by Toby at Toby Amidor Nutrition

From soups and salads to smoothies and main meals, check out these 30 nourishing, dietitian-approved recipes made with the mother of all leafy greens, kale

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Kale Quinoa Salad by Judy at Live Best (shown above)

Kale Caesar Salad with Crispy Chickpeas by Julie at The Healthy Epicurean

Kale Salad with Roasted Delicata Squash, Farro, Pistachios and Apricots by Liz at Liz’s Healthy Table

Roasted Kale Salad with Apple Maple Vinaigrette by Laura at Being Nutritious

Warm Kale Salad with Pomegranate Balsamic Dressing by Rebecca at Nourish Nutrition

Warm Farro and Kale Salad with Orange Miso Dressing by Alexandra at Delish Knowledge

Wild Rice and Kale Salad by Liz at Liz’s Healthy Table (shown above)

Want to learn more about kale? Listen to this week’s EAT, DRINK, LIVE LONGER podcast all about this nutritious leafy green.

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Grain Bowls:

Healthy Kale and Quinoa Bowl by Kara at Kara Lydon Nutrition (shown above)

Main Meals:

Black Eyed Pea, Bacon and Kale by Elizabeth at Sunny Side Up Nutrition

Broccoli Kale Salad with Lemon Garlic Alaska Salmon by Sarah at Bucket List Tummy

Coconut Chickpea Stuffed Sweet Potatoes by Ginger at Champagne Nutrition

Curried Jackfruit with Kale over Pan-Roasted Potatoes by Erin with Cashews and Quinoa (shown above)

Garlicky Kale Sausage & Butternut Squash Pasta Bake by Andrea at Beautiful Eats & Things

Kale and Pine Nut Pesto by Liz at Liz’s Healthy Table (shown above)

Kale and Sausage Gnocchi Bake by Julie at The Healthy Epicurean

Pumpkin Spaghetti with Caramelized Onions, Chickpeas and Garlic Kale by Erin at Cashews & Quinoa

Soup:

Creamy Chicken Kale & Rice Mushroom Soup by Andrea at Beautiful Eats & Things (shown above)

Lemon Tahini Lentil Soup by Malina at Malina Malkani

Sweet Potato, Chickpea & Coconut Soup by Liz at Liz’s Healthy Table

Turkey-Barley Soup with Mushrooms and Kale by Toby at Toby Amidor Nutrition

Tuscan Kale Soup Recipe by Alexandra at Delish Knowledge

White Bean, Sausage and Kale Soup by Elizabeth at Sunny Side Up Nutrition

Zuppa Toscana by Julie at The Healthy Epicurean (shown above)

Breakfast:

Sweet Potato & Kale Hash with Eggs by Brittany at Your Choice Nutrition (shown above)

Tofu Sweet Potato Hash by Jean at Eat Like Jean

Smoothies:

Chocolate Cherry Smoothie by Malina at Malina Malkani (shown above)

Appetizers:

Air Fryer Garlic Parmesan Kale Chips by Anne at Craving Something Healthy

Vegan Stuffed Mushrooms with Artichokes and Kale by Melissa at Melissa Traub Nutrition (shown above)

If you have a favorite kale recipe, share it in the comment section below.

The Impact of Alcohol on Health, and How to Calculate a Standard Drink with Kathleen Zelman, MS, RDN

BY Liz March 23, 2022 Leave a Comment

The 2020 – 2025 U.S. Dietary Guidelines for Americans recommends adults of legal drinking age choose not to drink or to drink in moderation by limiting alcohol consumption to one “standard drink” a day or less for women and no more than two drinks a day for men. But how do you know how much you’re actually drinking when your wine glass is the size of a goblet and your restaurant waiter keeps refilling it or you’re at a party and you grab for one of those trendy canned cocktails or ready-to-drink beverages? Registered dietitian, Kathleen Zelman joins me on the show this week to pour over some interesting facts about alcohol, how it can impact your health, and to share an online calculator aimed at helping adults track their consumption amounts.

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Are you curious about the impact of beer, wine, and spirits on your health and longevity? Wondering how to incorporate the latest guidelines on moderate alcohol consumption into your life and calculate the number of “standard drinks” you consume on any given day?” My guest this week is here with all the answers. Kathleen Zelman is a food, nutrition, and media communications consultant, co-host of the new podcast, True Health Revealed, and owner of No Nonsense Nutrition. Kathleen helped launch WebMD and spent 17 years as their Director of Nutrition. Kathleen has received many awards throughout her career, including the prestigious Lenna Frances Cooper Memorial Award from the Academy of Nutrition and Dietetics in recognition of her distinguished career and remarkable contributions to the dietetics profession. She’s a consultant for the Distilled Spirits Council, so she’s well versed on alcohol’s role in society, how to enjoy and consume it in moderation, and the importance of understanding exactly how much alcohol is in the beverages that you drink.

[Tweet “Tune into this week’s EAT, DRINK, LIVE LONGER #podcast to learn about alcohol and its impact on health; what it means to drink in moderation; and how to calculate the number of “standard drinks” in wine, beer, spirits, and canned cocktails. Guest: @kzelmanrd #ThinkStandardDrinks]

The infographic below illustrates how one 12-ounce glass of beer, one 5-ounce glass of wine, and 1.5 ounces of 80-proof spirits have the same amount of alcohol and are considered a “standard drink.” But how do canned cocktails and ready-to-drink alcohol beverages compare? You may be surprised.

Check out the convenient QR Code. Scan it and it will take you directly to the online Drink Equivalent Calculator.

Here is the Zero Proof Pomegranate Winter Spiced Cocktail recipe that I talked about on the show.

1 cup 100% pomegranate Juice
1/2 cup orange juice
3 whole cloves
1 star anise
1 cinnamon stick
Sparkling water, optional
Garnish: Orange slices, fresh rosemary sprig

1. Place pomegranate juice, orange juice, cloves, star anise, and cinnamon stick in a small saucepan over medium-high heat. Bring to a low boil. Lower the heat and simmer until flavors meld, about 15 minutes.

2. Remove from heat, set aside, and cool. Remove cloves, star anise, and cinnamon stick. Fill 2 glasses with ice. Pour in the juice mixture and top with sparkling water as desired. Garnish each glass with an orange slice and a sprig of rosemary.

Show highlights:

Kathleen is excited about her new podcast that launched in January! She and her co-host, Dr. Tom Rifai, host the show on behalf of the True Health Initiative, a non-profit organization that aims to get credible health information to consumers, translate science, and give consumers evidence-based facts.
What does moderation mean for men and women, and how does that translate into beer, wine, and spirits?
To find out what one drink per day looks like, go to www.standarddrinks.org for their easy-to-use calculator. One standard drink is 1.5 ounces of 80-proof spirits (40% alcohol by volume): one 12-ounce bottle of regular beer (5% alcohol by volume); or 5 ounces of wine (12% ABV).
An exercise to do at home is to measure 5 ounces of wine and pour it into different glasses to see what a standard drink looks like.
Become aware of what you are drinking and what the alcohol content is. Most wines have 12% alcohol by volume (ABV), but some have much higher alcohol content … up ro 15 or 16%.
Most ready-to-drink canned cocktails are 12 ounces and have 5% alcohol by volume. However, some brands could contain up to 8 or 10% alcohol, so make sure you know how concentrated they are before drinking them. The information is on the label.
Get to know how much you are drinking using the standard drinks calculator. Kathleen explains how it works.
Having too many drinks in a row or drinking too quickly is considered binge drinking. It is always best to moderate your drinking and consume alcohol with food.
Why does one type of alcohol impact some people more than another?
Kathleen discusses the potential health benefits of drinking in moderation, the truth behind the French Paradox, and how drinking too much alcohol can sabotage your health.
Kathleen lists the people who health experts advise not to drink alcohol.
Some tips to help you enjoy alcohol, reap the health benefits and make your drink last longer.
A standard drink contains roughly 150 calories. Calories can add up quickly, so Kathleen recommends extending your drink with low-calorie mixers such as club soda … and she advises against using a straw!
Kathleen enjoys a tall vodka soda with a splash of cranberry and a wedge of lime. Her latest favorite is the Aperol Spritz made with a serving of Prosecco, lots of ice, a splash of Aperol, and a wedge of lime.
Kathleen and I share some recipes for mocktails (AKA Zero Proof Cocktails). They are a good option for a “dry January” or taking a break from alcohol.
Blue zones are hot spots in various places in the world where people live particularly long and healthy lives. One of the common denominators in all the blue zones is moderate alcohol consumption. “Wine at 5.”
Kathleen talks about the Distilled Spirits Council of the U.S. (DISCUS) and explains what you will find on the DISCUS website.

Resources:

The standard drinks calculator

The Distilled Spirits Council (DISCUS) website is called Standard Drinks.Org

Connect with Liz:

My website: www.lizshealthytable.comMy email: [email protected]

How I Add Excitement to Breakfast with Pretty Pink-a-Boo Pineberries®

BY Liz March 18, 2022 Leave a Comment

When it comes to breakfast, my taste runs the gamut from naturally sweet parfaits to savory omelets and avocado or ricotta-topped whole grain toasts. But I don’t stop there. To add fun, flavor and a hint of excitement and good nutrition to all three, I turn to the newest berry to hit the produce aisle: Pink-a-Boo Pineberries®. Have you seen them yet? They’re popping up at stores all across the country, so now’s the time to give them a try … and I suggest you start at breakfast!

#ad I partnered with Wish Farms Pink-a-Boo Pineberries® for this post. All content and ideas are my own.

Wish Farms Pink-a-Boo Pineberries® are grown in Florida and California, and they’re a cross between red strawberries and Japanese white strawberries. These pink beauties are grow through traditional plant breeding methods. (In case you’re wondering, they are non-GMO.) Their flavor is similar to red strawberries but with tropical notes of apricot, pear, and pineapple flavor.

#ad Have you tried Pink-A-Boo Pineberries® yet? They have blush pink and white hues when ripe + taste like strawberries w/ a hint of pineapple flavor. Try them at #breakfast in parfaits, on ricotta toast, or as a sweet side to omelets….

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I’ve always been drawn to new fruit and vegetable varieties. As a dietitian with a preference for plant foods, new fruit and veggie varieties always catch my attention. You gotta shake things up, right? If you’re trying to get more produce into your daily diet (9 out of 10 Americans don’t eat the recommended amount), then start at breakfast by making pineberries a part of your morning routine. Here’s three ideas to get you started:

Parfaits: Fill a pretty glass with layers of whole grain cereal, plain Greek yogurt, and sliced pineberries and blueberries. FYI: Similar to red strawberries, pineberries are an excellent source of vitamin C, which supports immune function. They also contain folate, fiber, potassium and phosphorus.

Ricotta toast: Mix ricotta with a drizzle of honey and lemon zest. Spread onto a slice of whole grain toast and then layer with sliced berries.

Omelets: Make a cheese omelet and stuff with tomatoes and spinach. Serve with a breakfast roll on the side … and some gorgeous pineberries.

If you spot Pink-a-Boo Pineberries® let me know how you enjoyed them.

No-Knead Oat, Nut & Seed Rolls with Dried Cranberries

BY Liz March 16, 2022 Leave a Comment

I’m completely obsessed with these easy oat breakfast (or snack) rolls. They take a few minutes to make and are so yummy, I can’t stop eating them. No yeast required and just a small handful of nourishing ingredients. My No-Knead Oat, Nut & Seed Rolls with Dried Cranberries are gluten free and provide fiber from the oats, pecans, sunflower seeds, and dried cranberries. They get a nice kick of flavor from the honey and orange zest. Nibble on one as you sip your morning cup of tea or coffee. You can thank me later!

No-Knead Oat, Nut & Seed Rolls with Dried Cranberries

Author: Liz Weiss

Cuisine: Breakfast

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I make these rolls every week. I love them with breakfast, snack on them, and serve 'em with salads. So versatile and simple to make. And of course, I appreciate the fiber, healthy fats, and slightly sweet flavor in every bite.

Ingredients

1 cup old fashioned oats
1½ teaspoons baking powder
¼ generous teaspoon kosher salt
3 tablespoons chopped pecans
3 tablespoons roasted sunflower seeds or pumpkin seeds
3 tablespoons dried cranberries or tart cherries
1 cup low-fat plain yogurt (not Greek style)
1 tablespoon honey
½ teaspoon orange zest

Instructions

Preheat the oven to 350°F. Spray a baking sheet with nonstick spray or line with parchment paper and set aside.
Place the oats in a blender or mini food processor and blend into a flour texture.
Place in a bowl with the baking powder and salt. Whisk to combine. Stir in the nuts, seeds, and dried fruit until combined.
Stir in the yogurt, honey, and orange zest until a dough forms. Let rest 10 minutes.
Use a ¼-cup cookie scoop to arrange 6 dough balls onto the baking sheet. Bake until the bottoms are golden, 20 to 22 minutes.

No-Knead Oat, Nut & Seed Rolls with Dried Cranberries are #glutenfree, easy to make (no yeast required), filled with fiber and healthy fats … and I’m obsessed with them!

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Crunchy Dark Chocolate, Cherry & Pecan Clusters

BY Liz March 8, 2022 Leave a Comment

I’ve never been much of a baker. When it comes to dessert, I prefer fast and easy, and that’s exactly what I’ve delivered with this simple recipe for Crunchy Dark Chocolate, Cherry & Pecan Clusters made with whole grain, flaky cereal. Yes, that’s a mouthful, and a delicious one at that.

For this recipe, I use dark chocolate — 70% cacao or higher — because it’s lower in saturated fat and sugar than milk chocolate and linked to heart and brain health benefits. Chocolate contains antioxidants called flavanols, fiber, and various nutrients, and when consumed in small amounts (1 ounce daily) can bring good nutrition to the table.

Crunchy Dark Chocolate, Cherry & Pecan Clusters with whole grain flaky cereal are easy to make and when eaten in moderation, can contribute to an overall healthy diet. Oh, and they’re seriously delicious.

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Want to learn more about dark chocolate? Listen to this week’s EAT, DRINK, LIVE LONGER podcast:

Click the PLAY button above to listen to the show.

Crunchy Dark Chocolate, Cherry & Pecan Clusters

Author: Liz Weiss

Recipe type: Dessert

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I love a dessert that satisfies my sweet tooth (I have a big one), but I also appreciate when it delivers on good nutrition. For this easy-to-make treat, I use dark chocolate, a whole grain flaked cereal, chopped pecans, and dried tart cherries. Stick to one crunchy if you can; eat it slowly so you can enjoy every yummy bite.

Ingredients

1 cup dark chocolate chips (70% cacao or higher), about 5 ounces
2 cups flaked cereal (cornflakes or any other favorite)
¼ cup chopped pecans
¼ cup dried unsweetened tart dried cherries

Instructions

Line a baking sheet or large plate or platter with parchment paper or spray with nonstick cooking spray. Set aside.
Place the chocolate chips in a microwave-safe bowl. Heat in the microwave in 30-second increments, stirring as you go, until the chips are melted.
Stir in the cereal until well coated. Add the pecans and cherries and stir until coated.
Use two spoons to drop 8 to 10 heaping clusters of the mixture onto the prepared baking sheet or platter. Leave 1 inch between. Chill in the refrigerator until the clusters harden, about 30 minutes. Store in an air-tight container in the refrigerator or at room temperature.

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