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!

Winter foods may seem boring until we add this colorful, flavorful little gem. Let me share with you a few of the lemon’s health benefits and some of my favorite ways to add it to your diet during these dreary winter days.

Reasons to rejoice:

Lemons are high in vitamin C. Most people know this … but by adding it to certain foods, it helps absorb other important nutrients, such as iron or calcium. One little lemon has about 140% of the RDA for vitamin C.

Lemons can help you lose weight. Really? Yes! I recommend them to all who do my “two week challenge” and any type of weight loss or detoxifying diet.  Hot water with lemon is liver-friendly, and “cleansing” the liver is a key component of weight management.

Lemons have cancer-preventive compounds in the peel. These phytochemicals (beneficial plant compounds) may also help lower cholesterol. Organic versus conventional? If I am using the zest or adding the whole lemon to a dish, I buy organic since conventional lemons are both sprayed with pesticides (harmful chemicals in our bodies) and typically waxed.  In this case, while the price may be cheaper, the flavor is as well! Chemicals in the zest are really not desired. Go organic. Otherwise for juicing the lemons, just wash them well before using.

Ways to spruce up your food:

Breakfast:

Black tea with lemon — it’s truly a smart thing to do for your health with all the tea and lemon phytochemicals.

O.J. — I cut up lemons and add them to my morning o.j.  Add seltzer and lemons or limes and drink that any time of day.

Hot water with lemons and honey — even if you’re not a singer, this is good for you and maybe will improve your singing voice?

Pancakes, muffins, waffles or scones — add some zest to any batter.

Snack or Salads:

Papaya — (my favorite) — sure it’s exotic but it’s also available. It’s soooo good simply peeled and cut up (remove the black seeds) with lemon squeezed on it.  Boost up yogurt by adding this combo to plain yogurt and drizzle with honey or agave syrup.

Goat cheese — zest a little lemon and squeeze the juice into a small amount of goat cheese. Add a dash of salt and any herbs or garlic too. Smear on some Triscuits, flatbread crackers or toasted whole wheat pita. Top with some sliced grape or other tomatoes and feel good about this healthy snack!

Guacamole — At a minimum, mash 1 avocado with the juice of 1 lemon (or lime) and salt. Smear it on toast, pita, bagel, a tomato or a piece of lettuce. Just eat it, often!

Dinner, Lunch, Etc.:

The options are endless … sometimes we just need a reminder. If lemons are in your kitchen, use them!

Lemons are great on just about any poultry, pork, or fish — baked chicken, poached fish, steamed lobster or fried shrimp — lemons enhance them all.

Sautéed or steamed vegetables. Even mashed sweet potatoes taste better with some lemon juice!

Legumes love lemons. Lentil soup and bean salads (black bean or white cannellini in particular) are great with fresh lemon juice and zest.  Seafood or even a simple corn chowder begs for fresh lemon as well.

Salads — lemon juice, olive oil and a bit of sea salt & pepper can never do you wrong (add a pinch of sugar and dijon mustard too.)

I’m rejoicing because life is sooo much better thanks to all the lemons. Happy New Year, happy winter fruit and here’s to your health!

Pumpkin-Oat-Cranberry Scones

by Susan Greeley, MS, RD

3 cups whole wheat pastry flour
2 1/2 cups rolled oats
2 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 cup organic cane sugar
1 cup fresh cranberries, chopped
1 Tb. ground cinnamon
1/8 tsp. salt
1 1/2 sticks butter, softenend
1 can (15 ounces) pumpkin
1 1/4 cups buttermilk
2 tsp. vanilla extract
Cornmeal or extra whole wheat pastry flour for flouring the work surface

Preheat oven to 425 degrees.  Prepare a clean surface for spreading the dough. Have baking sheets nearby!
In a large mixing bowl, combine the flour, oats, baking powder & soda, sugar, salt and cinnamon. Stir in the chopped cranberries.
Cut the butter into the flour mixture.  Using clean hands, work the butter into the dry mixture until it is fully incorporated and a crumbly dough results.
Make a well in the center and add the pumpkin, vanilla and buttermilk. Gently combine and mix until evenly combined.  Do not knead the dough.  A heavy, wet dough results.
Let dough stand 5 minutes for the oats to absorb some of the liquid.
Spread a small fistful of cornmeal onto clean surface.  Turn half of the dough onto the surface and coat w/ cornmeal. Using your hands still, cut and place fist-sized scones onto baking sheet.  Do the same with the second half of the dough.  Bake scones for 17-20 minutes.  Let cool on sheet for 15 minutes.
Serve with butter and honey or TJ’s “pumpkin butter” and enjoy!

Simple, Savory Butternut Squash

1 Butternut squash, peeled and cut in small chunks
1 small white onion, peeled and sliced into small pieces
2-3 Tb. Olive oil
1-2 Tb. Orange juice
Fresh rosemary
Salt & pepper

Fill a medium-sized pot with about 1/2 inch of water and bring to a boil.  Add the butternut squash and cook covered for 7 minutes.  While squash is cooking, heat about 1-2 tablespoons of olive oil in a pan and add the onion.  Sautee the onion on medium-low heat just until soft and translucent.  Chop about 2 tablespoons of fresh rosemary and add to the onion.  Stir around and let simmer just a couple minutes. Add 1/4 tsp. salt.
Place cooked squash in a serving bowl, making sure to drain off any remaining liquid. Pour onion & rosemary mixture on top and toss evenly. Pour  on the orange juice and a bit of olive oil if desired. Sprinkle with a bit of salt and fresh ground pepper and toss to coat squash evenly. Garnish with a few sprigs of rosemary. Serve and enjoy!

Read my latest blog entry for more Thanksgiving recipe ideas

Spinach & Goat Cheese Stuffed Mushrooms

by Susan Greeley, MS, RD

1 package large “stuffing mushrooms”, rubbed clean and stems removed (about 10-12 mushrooms)
1 Tb. olive oil
1 large package fresh spinach, washed and dried
1 clove garlic or 1/2 tsp. garlic powder
1/2 cup panko bread crumbs
4 ounces goat cheese
1 tsp. dried sage or herbs de provence
salt & pepper

Heat oven to 400 degrees. Rub the mushrooms with a bit of olive oil and then place them bottom-side up in a 9×9 glass baking dish.
In a pan, heat the olive oil and add all the spinach and garlic or garlic powder.  Cook this until spinach is soft.
Add the bread crumbs and herbs and a pinch of salt and pepper.  Stir together. Turn the heat off and add the goat cheese.  Blend all together until goat cheese, breadcrumbs and spinach are evenly distributed.
Spoon or fork the spinach mixture into the mushrooms. Sprinkle with a salt and pepper before baking. Bake covered with aluminum foil for 20 minutes. Remove foil and bake another 5-10 minutes, until browned on top. Serve immediately. Enjoy!

Simple, Savory Butternut Squash

1 Butternut squash, peeled and cut in small chunks
1 small white onion, peeled and sliced into small pieces
2-3 Tb. Olive oil
1-2 Tb. Orange juice
Fresh rosemary
Salt & pepper

Fill a medium-sized pot with about 1/2 inch of water and bring to a boil.  Add the butternut squash and cook covered for 7 minutes.  While squash is cooking, heat about 1-2 tablespoons of olive oil in a pan and add the onion.  Sautee the onion on medium-low heat just until soft and translucent.  Chop about 2 tablespoons of fresh rosemary and add to the onion.  Stir around and let simmer just a couple minutes. Add 1/4 tsp. salt.
Place cooked squash in a serving bowl, making sure to drain off any remaining liquid. Pour onion & rosemary mixture on top and toss evenly. Pour  on the orange juice and a bit of olive oil if desired. Sprinkle with a bit of salt and fresh ground pepper and toss to coat squash evenly. Garnish with a few sprigs of rosemary. Serve and enjoy!

Caribbean Sweet Potatoes

(A recipe from my husband’s grandmother, cuz every Thanksgiving table needs at least one recipe from a grandmother!)

(serves 4-6)

2 lbs. sweet potatoes
1 tsp. orange rind
1/8 tsp. nutmeg
1/2 tsp. salt
1/4 tsp. pepper
1/2  cup brown sugar
2 Tb. butter
1 Tb. lime juice
3 Tb. dark rum

Cook sweet potatoes about 1/2 hour at 400 degrees (or microwave until soft but still firm.)
Preheat oven to 350 degrees.  Peel & slice potatoes. Combine the spices
Arrange potatoes in 2 layers in a shallow casserole — sprinkle each layer with spices.
Heat butter, sugar, lime juice & rum in small saucepan over low heat. Pour over potatoes.  Bake for 30-40 minutes, spooning glaze/sauce over potatoes every 15 minutes.  Let stand 10 mins. before serving.

Rub a little canola oil on your hands and then rub 1 cup pumpkin seeds in your hands to coat lightly. Place them on a cookie sheet and bake at 375 degrees for 15 minutes. Season with salt and curry powder to taste. Toss & bake another 5 minutes or until crisp and golden brown. Enjoy!