Growing up in the Midwest, I don’t remember ever celebrating “Cinco de Mayo” or even knowing what it was.  Does it count that in my early teens my friends and I loved to go to Chi-Chis to chow down on baskets of nachos with salsa and drink virgin margaritas?!  (Thankfully Tex-Mex food has come a long way since then…)

Somehow my move to Boston after college would be my first introduction to the 5th of May festivities, which at the time meant decorating the hospital cafeteria, playing Mexican music and serving what was considered Mexican fare — burritos, tacos, nachos with cheese, etc. After work was time for real margaritas — you get the idea.

As I get older and lose the desire to drink tequila on a “school night” since I still have to function as a mom the next day, I would rather honor the day that is celebrated more in the US than in Mexico as it were, in a more subtle way and with some healthier food than what one typically eats that day.

If you’re trying to follow my “2-week challenge,” you don’t have to let Cinco de Mayo sabotage it.  Start the day with a hearty, delicious vegetarian version of my “Healthy Huevos.“  Removing the flour tortilla, refried beans and cheese and replacing it with TJ’s frozen organic brown rice, fresh avocado slices and salsa is a great way to enjoy a lighter huevos rancheros. I apparently like strong flavors and wash this down with 2 cups of black coffee.  (Did I mention I have 4 boys?)

Black coffee isn’t necessarily a part of a Cinco de Mayo menu, but I definitely think black beans should be! If you weren’t planning on including them, I’m hoping my twist on a black bean salad entices you to.  This “Loaded Black Bean Salad” — which you may recognize as the cover shot for Lighten Up! — is my favorite way of eating black beans when they’re not in a soup! I make this salad over arugula for nutritional value but primarily for the great, strong flavor of arugula sort of as a replacement for cilantro. I love this “soapy” herb, but it has a polarizing effect on people’s taste buds, so I just try to avoid it since I don’t want to turn off cilantro haters from even trying my recipe if they see that ingredient!  In any case, here it is — a healthy way to get loaded on Cinco de Mayo!

This is my gluten-free, lower calorie version of  huevos rancheros, which typically has fried eggs over refried beans and then topped with cheese and salsa. For meat eaters, add a couple strips of nitrate-free bacon, as I do in my cookbook.  To make it vegetarian, this version adds an egg and avocado and removes the bacon. Either way, enjoy your huevos and whole grains for breakfast or brunch before you head out to party on Cinco de Mayo!

1 cup (1/2 pouch) frozen Organic Brown Rice
2 eggs
Olive oil or canola spray
1/4 cup Double Fire Roasted Salsa (or other)
1/3 avocado, sliced

1.  Microwave brown rice according to directions (3 minutes) and place 1 cup on plate.
2.  Spray frying pan with cooking spray. Over medium heat fry eggs until yolk is firm.
3.  Place eggs on rice and top with salsa.  Add dash of salt and pepper if desired. Serve with avocado slices on the side.

NUTRITION SNAPSHOT
Per serving:  400 calories,17 g fat, 4g saturated fat, 17g protein, 43g carbs, 7g fiber, 425mg sodium

Loaded Black Bean salad
2 servings        Total Time 6 minutes   

This doesn’t involve tequila, but it is a delicious way to “get loaded” on Cinco de Mayo!  Toss these few ingredients together for a winning weight loss salad that’s loaded with vitamins, fiber, phytochemicals, a little good fat, and great flavors. It’s such a simple salad to assemble in minutes  — great for lunch or as a side dish.

1 (15 oz) can black beans, rinsed
2 cups arugula
1/2 cup sliced grape or cherry tomatoes
1/2 cup chopped cucumber
1/3 cup thinly sliced red onion
1 cup chopped bell peppers (any color)
1/4 tsp salt
1/8 tsp garlic powder
2 Tbsp white balsamic vinegar
1 Tbsp olive oil

1  Combine beans, arugula and vegetables in a bowl.
2  Sprinkle with salt and garlic powder.
3  Drizzle with oil and vinegar and toss well before serving.

NUTRITION SNAPSHOT
Per 1.5 cup serving:  160 calories, 4g fat, 0g saturated fat, 6g protein, 25g carbs, 7g fiber, 500mg sodium

Okay, I know what you might be thinking — the dietitian eats potato chips?! The answer is “occasionally” of course! Haha. That’s the R.D. in me talking. The truth is, my husband loves them and so do my boys, so sometimes I just have to buy them, right? The problem is, if I bring those darn mesquite barbeque kettle chips into the house, they don’t last long.  I suppose having them in my house at all makes me feel I need to justify their guilty pleasure and presence, and one evening I got this idea … It turned out to be a huge score with both the kids and my husband (and myself!)  This has to be the simplest way to get everyone to eat salmon and enjoy it. It’s honestly the best feeling when everyone gets up to leave the table, and each carries an empty plate to the sink — not because they were forced to “clean” it, but because they devoured what was on it.  So no, I’m not at all embarrassed to admit I buy those oh-so-yummy chips and eat them too, particularly since I came up with what my husband calls the best salmon he’s ever eaten! Wow, that was easy. Why try to impress (him) with a beurre blanc when I can dip some salmon fillets in milk and crushed potato chips?!

Try this, you’ll LOVE it and I’m hoping your kids do too! My menu is:

BBQ Kettle Chip-Encrusted Salmon
served with green beans and brown rice

It should take you 30 minutes from the start to sitting down at the table ready to dig in.  Go!

BBQ Kettle Chip-Encrusted Salmon  (serves 4)

1 lb. fresh salmon fillet
1/2 cup milk
2 cups BBQ (mesquite or similar) kettle-cooked potato chips

1. Preheat oven to 375 degrees. Rinse salmon, pat dry and then cut into 4 even slices.
2. Pour milk into a shallow dish and chips into a large bowl. Crush the chips with bottom of measuring glass. Alternatively, pour chips into a Ziploc bag, seal and crush, then pour into bowl.
3. Dip each salmon fillet into milk and then into crushed chips, coating the fish but not the skin side. Place fillets on baking tray. Cover with remaining chips if there are any.
4. Bake for 15 minutes. Serve immediately.

Note: I find there’s no need for salt or pepper with these. So simple, so good… ENJOY!

The BBQ Kettle Chip-Encrusted Salmon is so simple, so good… ENJOY!

 Tilapia: The Family-Friendly Fish

In a world where more than 70 percent of the globe is covered with water, fish is a readily available food.  As consumers catch on to its health benefits; however, the global demand for fish is steadily increasing while our seas are being overfished. As a fish eater myself and mother of four looking to feed my family right, I’ve looked into what sources provide “family friendly” fish from nutritional, environmental, and consumer standpoints. I’m voting for farmed tilapia on this one for several reasons.

Tilapia Helps Battle the Bulge 
When looking for lean protein sources, it’s hard to beat tilapia. It’s low in calories and fat but still offers some “good” omega-3 fatty acids.  Tilapia’s nutrient profile makes it a great choice for a satisfying, delicious fish that won’t expand your waistline.  A healthy 6-ounce serving has under 200 calories with 34 grams of protein. What’s more, a recent study in the Journal of Functional Foods suggests that fish protein may suppress appetite by stimulating the release of certain peptides during digestion that are known to decrease appetite.  For years, dieters and weight-conscious consumers have been choosing fish over beef for its lower calorie and saturated fat content, but if eating fish can help reduce overeating, its potential weight loss and weight management benefits could be invaluable.

Sustainability: Choose Tilapia
In researching sustainable fish, I’ve found that responsible aquaculture, such as that used in Ecuador (where we get most of our farmed tilapia in the U.S.), provides one of the safest (non-contaminated) and most Earth-friendly fish around. Fish is raised in a low-density environment that allows them to grow in a stress- and disease-free environment, eliminating the need for chemicals and antibiotics.  Farmed fish is also a good alternative to wild-caught because it takes pressure off wild fisheries. In other words, farmed tilapia is a smart food choice for a fresh fish that keeps the planet and us healthy. Read more about sustainability of tilapia here.

Consumers Reap Benefits of Tilapia
In addition to being safe and healthful nutritionally, farm-raised tilapia is a family-friendly fish. It’s more affordable than wild-caught fish — a factor that ranks high on the list of what matters most to cost-conscious consumers. That’s good news for families on a tight budget that don’t want to sacrifice nutrition and health.

When it comes to eating fish, tilapia is also a favorite because of its mild flavor and texture.  The fillets are a great pick for kids since they have no bones.  What parents appreciate is that tilapia fillets on the table help make dinner stress-free — no choking worries or food wasted!

Go (Outdoor) Gourmet
Winter is over, and as we move to more outdoor living, this easy recipe can be made on the grill, a campfire or in the kitchen. Use local or even home-grown herbs and tomatoes if you have them.  Either way, this simple, fresh fish dish is sure to please the whole family — and it can help keep you out of the kitchen on warm weather days!

Summer Garden Tilapia (serves 4)

4 6-oz tilapia fillets

2 Tbsp olive oil

1 clove garlic, peeled and chopped

6 Roma (plum) tomatoes, diced

1/2 fennel bulb, cut into small, thin slices

1/4 cup fresh Italian parsley, chopped

12 fresh basil leaves

1/2 tsp sea salt

1/4 tsp black pepper

1. Cut 2 large pieces of parchment paper and 2 large pieces of aluminum foil. Place parchment paper on top of foil. Rinse fresh tilapia fillets, pat dry, and place 2 fillets on each piece of parchment paper.

2. Light the grill. Alternatively, preheat oven to 400 degrees.

3. Heat oil in a pan over medium heat and add garlic, tomatoes, fennel and parsley. Add 1/4 tsp salt and 1/8 tsp pepper. Stir and let cook, stirring around pan occasionally, for 8 minutes.

4. Sprinkle fish with remaining salt and pepper. Place 3 basil leaves on each fillet, then spoon tomato mixture evenly over fish, avoiding adding all the liquid from tomato mixture.

5. Fold paper and foil over fish and close. Place on grill over indirect flame and cook for 10-15 minutes, or until fish is white and tender. Alternatively, cook in oven for 15 minutes.

Nutrition information per serving:
260 Cals, 36 g Pro, 7 g CHO, 10 g Fat, 2 g Sat. Fat, 400 g Na, 3 g Fiber

Getting through the long, cold, harsh winter months without a bout of the flu or nagging cold may seem impossible despite downing megadoses of vitamin C and creating a cracked desert on your palms from obsessively slathering on hand sanitizer.  By focusing on some “superfoods” and lifestyle basics, however, you’re upping your chances of reaching spring unscathed by illness. That means focusing on a diet rich in nutrients that come from some fresh but basic, inexpensive and readily available foods. (Don’t forget to complement a super diet with plenty of rest, fresh air and exercise as well.)

You may be familiar with the term “superfoods” already, which is “a non-medical term popularized in the media to refer to foods that can have health-promoting properties, such as reducing one’s risk of disease or improving any aspect of physical or emotional health.” (www.medicinenet.com.) The foods deemed “super” have a high concentration of antioxidants, vitamins, or other nutrients.

While there is no defined list, some of my picks include: garlic, onions, fennel, celery, carrots, broccoli, arugula, spinach, tomatoes, mushrooms, all greens (mustard, beet, turnip, chard, collards and kale to name a few,) fresh herbs, cabbage, sweet potatoes, ginger, green teas, lemons, beets, parsley, avocados, apples (with the skin on!), berries, oranges, grapefruit, melons, grapes, nuts, … the list is potentially endless.  The bottom line — it’s easy to get superfoods in your diet, but even easier when you combine several into one delicious, nutritious super soup!

In addition to my favorite lentil soups, here are two new quick and easy recipes to enjoy superfoods and stay healthy all winter long.

Yellow Split Pea & Sweet Potato Stew
by Susan Greeley  Total time 1 hour

As I say, “Legumes for Life!”  Dried peas are loaded with fiber, protein, complex carbohydrates and some vitamin A.  Combine them with other potent cancer-fighting vegetables, herbs and spices, and you have a phytochemical award-winning creation.

2 cups dry yellow split peas
2 Tbsp olive oil
1 small red onion, peeled and chopped
2 cups sliced baby portabella mushrooms
1 1/2 tsp. cumin
1 quart vegetable broth (chicken broth for non-vegetarians)
3 cups water
1 large sweet potato, peeled and cut into chunks
1 tsp. salt (sea salt or other)
1/4 fresh cilantro leaves or Italian parsley (more if desired)
Black pepper to taste

1. Rinse the peas and remove any small stones.

2. Heat olive oil in a large pot, add onion and cook for about 3 minutes.

3. Add split peas, mushrooms, cumin, and broth. Bring to a boil, reduce to low heat and simmer for 25 minutes.

4. Add water, sweet potato chunks, salt, cilantro and a little pepper. Simmer for another 25-30 minutes.  Season to taste and serve.  Top with a few cilantro leaves to garnish.

Get creative:  Flavor combinations for legumes like split peas and lentils are cumin, cilantro, bay leaves, ginger and lemon.  There are others, but any of these will always enhance them.

Super Simple Scrumptious Stew!
Beef is not verboten, particularly when it’s lean and grass-fed. Enjoy it in a stew that combines superfood tomatoes (yes, the paste counts!), fennel, carrots and onion.  If you’re feeling creative, add some different vegetables, such as chopped kale or collard greens, or even some white or red beans.

3 Tbsp. olive oil
1 1-lb pkg stew meat (“organic” or grass-fed beef chunks)
1/4 cup or more flour
1/2 tsp each sea salt, black pepper, garlic powder
2 Tbsp beef bouillon (no MSG) or 1 liter beef broth
1 large fennel bulb, chopped into chunks
4 large carrots, peeled and chopped into chunks
4 or 5 large Russet potatoes, paired and chopped into chunks
2 Tbsp tomato paste
6 cups water
Sea salt and black pepper

1. Heat olive oil in Dutch oven or large pot over medium heat. Pat meat dry with paper towels.

2. Pour flour, salt, pepper and garlic powder into a zip loc bag, then add beef chunks.  Add beef to pan and cook, stirring to brown on all sides, 5 minutes.

3. Add powdered beef bouillon and 3 cups water or just the beef broth.

4. Add chopped fennel, carrots, potatoes, tomato paste, bay leaves and 6 cups water.  Let simmer 1 hour or until all vegetables and beef are tender. Season to taste with salt and pepper.

Garden Ratatouille
Recipe by Susan Greeley, MS, RD

1 medium eggplant, sliced

3 Tbsp. olive oil

2 zucchini (summer squash), cut in small chunks

1 large red onion, sliced

1 (28-oz) can low-sodium crushed (or diced) tomatoes

2 large sprigs fresh rosemary

1 tsp. salt

Pepper to taste

Fresh Parmesan cheese

1. Place sliced eggplant in a colander and sprinkle with salt. Allow to sit about 10 minutes, then rinse and pat dry.  Cut each eggplant slice into fours.
2. Put olive oil in a large, deep heavy skillet and heat over medium heat.
3. Add zucchini, onion and eggplant and stir while cooking until all begin to soften, about 5 minutes.
4. Pour in the crushed tomatoes and reduce to a simmer.
5. Add the rosemary, salt & pepper. Cover and let simmer about 45 minutes.
6. Remove the rosemary and serve hot with 1 Tbsp fresh Parmesan cheese per serving .

Nutrition Info: Per 1 cup serving with 1 Tbsp Parmesan cheese
100 calories, 3g Protein, 8g Carb, 6g Fat, 1g Sat Fat, 320mg Sodium, 3g Fiber

Menu suggestion: Serve with 1 cup brown rice, 3-4 ounces grilled chicken or shrimp and a large spinach, arugula or other green salad.

Since before recorded history, grains and bread have played a vital role in the diets and health of man as well as in the development of civilizations and wealth of nations. (Bread is a term we still use to mean “money”). History aside, honestly, who doesn’t like a warm, crusty loaf of fresh-baked bread? For the carbohydrate naysayers out there, I say that good carbs are not a thing of the past.

Let’s first look at the current state of health in America. Specifically, we are living in a nation where two-thirds of all adults are overweight and nearly 70 percent have high blood pressure, or are at increased risk of developing high blood pressure.

As a result, the food industry is under even greater pressure to formulate healthier foods that adhere to the updated guidelines. As consumers become increasingly concerned about health and wellness for themselves and their families, there are a myriad of opportunities for businesses that manage to meet the challenge of creating healthier products without sacrificing taste.

On a more personal level, whole grains in the diet not only can help you lose weight and keep it off, but they also can help reduce belly fat, lower blood pressure and keep you regular. Yes, you can break bread together again, but do it in the right way. I’m not telling you to run out and eat an entire loaf of bread at one sitting. Nor am I claiming that refined white flour is good for you. Quite the opposite — eat real, whole grain breads daily, but do so in moderation.

When it comes to bread, we don’t need any “reformulations” or claims of more fiber yet fewer whole grains and fewer calories per slice. (Check out the sodium content on your low-calorie packaged whole wheat bread for an eye-opener.) Instead, forget the calories per slice and simply focus on getting real whole grains in the form of fresh breads — ones that don’t come with labels and don’t contain the preservatives that make it last forever in your bread drawer.

A multitude of fresh bread varieties are now available in response to consumers’ desire to get “back to the basics.” Food artisans are both back and here to stay. Bread bakers have never disappeared, but they have not been given the recognition they deserve. This is perhaps the fault of whoever created and propagated the misguided message of “Thou shall never eat bread again if you ever want to lose weight.”

Which breads then are the best? Hence began my quest for the best and “healthiest” (in my opinion) multigrain loaf and best multigrain sandwich bread in the area. Bread is a hearty, nutritious, filling and satisfying part of a meal — think soup or stew with a big chunk of warm bread fresh out of the stone oven. I’m thankful for the trend in bread baking and other artisanal foods. It reminds me of the time of my life when I lived abroad and only bought bread from my local bakeries. Even if you can find “real breads” in large supermarkets, it’s
often more fun and pleasing to walk into a place that smells simply of warm, crusty, mood-enhancing, freshly baked loaves of grainy goodness! Your kids will love to see the big ovens and taste it while it’s warm.

So here are my favorite picks in the area:

Breadsmith in Cranford boasts a wonderful selection of breads period, but my personal winner is absolutely the “Marathon Multigrain”. (You don’t have to be a marathon runner to eat it, I promise.) For something lighter, you can choose from the multigrain sandwich, 100% whole wheat, rustic Italian, French peasant, Swedish Limpa Rye and Deli rye, as well as a variety of rolls too. Baker’s Bounty in Linden, whose breads can be found at Alan’s Orchard in Westfield, wins for their “multigrain sandwich” bread, and the rolls are wonderful too. I like to make my kids’ sandwiches on rolls as a switch from sliced breads.

Natale’s in Summit. They have a nice selection of whole-wheat loaves and rolls and an 8-grain with sesame loaf as well. I love their traditional rustic Italian, and the rye and pumpernickel are delicious too.  Disclaimer — don’t blame me if you buy and sample some of the other fabulous bakery treats that you see and smell at all of these places!
Remember, treats are treats and should be eaten in moderation. Great grains found in the form of nutritious, delicious fresh loaves of bread can and should be eaten daily. As I read recently on www.breadinfo.com, “Bread has a long history for a reason. It is a healthy and nutritious food that fills the stomach as well as the soul.” I’ll toast to that!

Spicy Quinoa, Black Bean & Mushroom Soup

1 cup quinoa
1 can black beans, rinsed
2 Tb. olive oil
2 large carrots, peeled & chopped
1 onion, peeled & chopped
1-2 celery stalks, chopped
(Use Trader Joe’s “mire poix” carrot, celery, onion mix if you have a TJ’s near you)
2 cloves garlic, peeled & sliced or chopped
1 Tb. fresh ginger, peeled & chopped finely
2 cups sliced mushrooms (shiitake, baby bellas, etc.)
6 cups water
1 tsp. salt
hot pepper sauce
lemon

Rinse the quinoa well with cold water in a mesh wire sieve and set aside. Note: in this recipe you don’t have to be exact on the amount of quinoa.  (A bit more is good too.)
In a large pot or soup pot, heat 2 Tb. olive and add the carrots, onions, celery, garlic and ginger. Let these cook until softened. Add the mushrooms, quinoa, salt and water. Bring to a boil, then reduce temperature and let simmer about 20 minutes.  Add the black beans after 15 minutes and a dash or more of hot sauce. Let this cook on low heat about 10 more minutes and it’s done.  Season with more hot sauce or salt & pepper as desired.  Squeeze fresh lemon juice on it just before serving (optional.)
Note: This soup becomes more stew-like as it sits. Add more water (about 2 cups) and adjust seasoning as necessary.

by Susan Greeley, MS, RD

At the start of a new year, we all resolve to eat better and live better, so it’s time for another “Top 10″ list.   With the 2010 Dietary Guidelines for Americans coming out soon, there will be even more emphasis on getting us all to eat more whole grains and fiber and reduce sodium.  It’s not as daunting a task as some may think.  To help get you started, here’s a list of “Foods to Eat in 2011″  and a recipe to get you on your way to boosting your metabolism and fighting belly fat. (Now who doesn’t want that?!

Mushrooms – can we say Vitamin D, metabolism boosting and cancer-fighting compounds? Mushrooms are it! Don’t discount these low-calorie, fat-fighting fungi — they’re one of nature’s nutritional best.

Beans/Legumes — we know they’re good for our hearts, so why not eat more of them? Loaded with fiber, legumes just may save your life.

Quinoa — this “Queen” of the ancient grains is worth her weight in gold. A complete protein source with iron and fiber and other micronutrients, this great grain reigns on.

Hot Pepper Sauce — Kick it up this year! Hot peppers contain capsaicin, which may be a metabolism booster by increasing both fat and calorie-burning after a meal. Now that’s some good stuff!

Lemons — see my blog about “When life gives you lemons…”

Ginger — It’s known as the “universal remedy” and has multiple health benefits. It aids with digestion by stimulating saliva and is known to help prevent nausea and vomiting (it’s an anti-emetic.)

Vinegar – The main chemical found in vinegars is acetic acid, which can help control blood pressure and blood sugar. What’s more exciting is that the action of acetic acid also helps break down fats,  prevent fat buildup in the body and help ward off weight gain. Pour some on!

Apples – an apple a day really may keep the doctor away. They’re a great source of both soluble and insoluble fiber. Buy organic and be sure to eat the skin, which contains quercetin, a potent antioxidant and metabolism booster.

Nuts & Seeds — Is one nut better than another? No splitting hairs here. The healthy fats, fiber and minerals you get in a variety of nuts & seeds is what you want. Go for whichever you like. Eat them daily but in moderation — a palm-sized portion is perfect and can help with weight loss.

Eggs — The whole egg and nothing but the whole egg.  In addition to many amino acids, minerals, vitamins and good omega 3 fats, they contain choline & lecithin.  Choline is an essential part of a phospholipid that helps us regulate cholesterol and fat (and prevent both from accumulating in the liver,) and it is a building block for cell membranes (most liver metabolism occurs on cell membranes.)  It’s essential for brain & cardiovascular health.  Lecithin is an emulsifier & main component of bile — part of digestive health.

What’s best about these metabolism-boosting foods is — they’re not expensive, they’re available year-round, and they’re easy to combine in lots of recipes.  Try some Spicy Quinoa, Black Bean & Mushroom Soup for starters. Here’s to your health in 2011!