Spicing Up Your Vegetables

Welcome back to PorrazzaNutrition! If you read the last blog with tips for choosing bitter and sweet veggies, then you may be back to learn just how to spice up the flavor! Once you choose a vegetable, the next step is sprucing them up with herbs, spices or other foods. Check out the steps below for how to create vegetable dishes that you will actually enjoy eating!

Step #1: Pick a Veggie
Start with a vegetable you already enjoy or choose one that you have never had before. Trying new vegetables can expand your horizon to increase your vegetable intake. If you didn't like certain vegetables in the past, try them again now with a variation of spices or cooking methods to see if they make it back into your favorites!

Step #2: Choose a Way to Spice or Sweeten your Veggie
There are many ways you can add flavor to your vegetables for enjoyment. Making your vegetables either spicy, sour or salty can balance out the bitterness of the vegetable. Adding healthy sweets or healthy fats (like avocado, nuts, or olive oil) can also soften the bitter taste of vegetables.

- For spicy flavors, try black or red pepper, ginger, cumin, paprika, garlic, or fresh chilies.
- For a more sour flavor, try lemons, limes, vinegar, or fermented veggies like kimchi, pickles, or sauerkraut. Just keep an eye on the sodium content for these items.
- For a tangy flavor with some sweetness, try adding orange slices, sweet onions, or even olives.

Step #3: Pick a Cooking Method
Make sure to wash under running water your fresh vegetables before eating or cooking. Some healthy ways to cook your vegetables could be through steaming, sauteing, grilling, baking or braising!

Challenge yourself to trying a new vegetable this week! Leave a comment and let me know how it goes!

Guest post written with the assistance of Biancha Jackson, a current Cedar Crest Distance Dietetic Intern. 

Boost Your Vegetable Consumption - Bitter Vs. Sweet

“Don’t forget to eat all of your veggies on your plate!” The clean-your-plate club is one childhood memory that many of us will never forget. As we grow into adults, we have more freedom in what we choose and unfortunately, vegetables are often left off of the plate. Whether lack of vegetable consumption is due to the taste or convenience factor, there are ways to boost your consumption without compromising your taste buds.

When choosing different vegetables, keep in mind your preference for bitter and/or sweet taste. There are many vegetables with a natural sweetness that can satisfy a sugar craving. Actually, roasting vegetables in general will help bring out their natural sweet flavors! Check out the lists below of the least to most bitter vegetables and also those with a bit more sweetness! Choose your favorites or try something new based on your taste preferences.

Bitter Vegetables (from least to most bitter)
-Spinach
-Asparagus
-Broccoli
-Brussels Sprouts
-Belgian Endive
-Swiss Chard
-Collard Greens
-Kale
-Radicchio
-Dandelion Greens


Sweet Vegetables (from least to most sweetest)
-Red Radishes
-Green Cabbage
-Turnips
-Parsnips
-Rutabagas
-Peas
-Carrots
-Sweet Potatoes
-Beets
-Sweet Onions
-Corn
-Winter Squash
-Yams

Knowing the levels of bitterness and sweetness of vegetables can help you to choose those that you actually enjoy eating! Give a new vegetable a try and leave a comment to let us know your thoughts!

Stay tuned for next week's blog, which will feature some of the best ways to flavor your vegetables!


Guest post written with the assistance of Biancha Jackson, a current Cedar Crest Distance Dietetic Intern. 

Stuffed Mushroom Caps (Plant-Based, Gluten-Free)

I have been in a huge food rut lately! Anyone else ever get to that point? I feel like all I do is cook the same meals over and over. To spruce things up in the kitchen, I made it a point to buy and cook foods that I haven't made in a while (or never tried before). My goal was to try something different at least once per week.

With that, I have fallen back in love with mushrooms, which are currently in season. Mushrooms are low in calories, yet, high in Riboflavin (Vitamin B2), which plays a key role in energy production and metabolism. Mushrooms are also good sources of Niacin and Copper. Check out the recipe below for my stuffed mushroom creation, which can be altered to your food preferences! This is a great way to use up leftovers too.

Stuffed Mushroom Caps Recipe
Plant-Based, Vegetarian, Gluten-Free

Ingredients
6 baby bella mushroom caps, cleaned with stems removed
3/4 cup mild low-sodium salsa
1 flax-egg
1/2 cup cooked brown rice
1/4 cup cubed extra-firm tofu
2 tablespoons almond flour
3 tablespoons nutritional yeast
1/4 teaspoon each: garlic powder and onion powder
1 teaspoon Italian seasoning
Dash salt and pepper
Optional toppings: fresh, diced tomatoes + shredded dairy-free cheese + nutritional yeast

Directions
1. Preheat oven to 350 degrees F. Line a baking sheet with parchment or greased foil.
2. In a single layer, place mushrooms with cap side down.
3. In a medium bowl, mix together all ingredients and gently stuff into each mushroom cap.
4. Bake, uncovered, for 30-40 minutes or until caps are soft and stuffing is hot.
5. Top caps with optional ingredients and broil for 2-3 minutes or until golden brown. Enjoy!

Recipe Notes
-Portabello mushrooms can also be used. The mix makes enough for 5-6 portabello mushrooms.
-In place of salsa, you can use diced tomatoes.
-In place of the brown rice, you can also use quinoa.
-1 flax-egg can be made by mixing 1 tablespoon ground flaxseed and 3 tablespoons of water. Let sit for about 3 minutes (will gel together).
-Tempeh or a crumbled veggie burger can be used in place of the tofu.
-Flaxseed meal, coconut flour, whole wheat flour, can also be used.
-Seasonings can be adjusted based on taste preference.
-Extra "stuffing" can be heated on the stove-top and served with whole grain or corn chips!
-To reduce cooking time, ingredients can be sauteed in a pan prior to stuffing in each mushroom.

Spring into Your Health - Top 5 Tips

Spring is here (and has been for the past few weeks), so that means it is time to get back on track with your health. If you feel like you lost momentum with your weight-loss or just healthy eating journey, get your engines revved up. As a Dietitian, I often start to get a lot of clients during this time. Many are looking to get in shape for the summer and fit into a certain bathing suit. While I am all about finding motivation for change, you don't need a special time during the year to get started. Regardless, with the cold weather fading, more people are looking to get moving and get back on track, which I fully support. Today, I have for you my top 5 tips for springing back into your health!

Tip #1 - See a Dietitian
There is so much information in the media today about nutrition; some fact and some fiction. It seems like everywhere you turn, there is a new diet program, new supplement, new food you should be eating, you name it. Meeting with a Dietitian means that you will have an expert giving you the most up-to-date nutrition research. They will help you sift through all of the clutter and find a happy and healthy middle ground for you. One of the awesome things with working with a Dietitian is that everything is personalized. There is no one-size-fits-all approach or meal plan for that matter. As a Dietitian, my focus is to help YOU to reach your goals. I (like other RDs) provide you with resources, support, guidance, and more. So, do yourself a favor this Spring and check-out some RDs in your area. Also, call your insurance company because many allow you to see a Dietitian for FREE, can't beat that.
--> For more information on the services I provide as a Dietitian, click the LINK

Tip #2 - Get to Planning
I have said it before and I will say it again, planning is key to your success! I often find that the times where most of my clients struggle end up being when they don't plan. I am not saying you need to plan out every single piece of food that goes in your mouth; however, have at least a general idea for the week. Commit to yourself and healthy living by taking a few moments during the week to brainstorm a menu plan and build a shopping list. Plan to have back-ups meal ideas for busy days. Plan for snacks on-the-go. Having a plan will take that guesswork out of things. It makes choosing healthy foods easier since they are already purchased and prepared.
-->For more tips on meal planning, click the LINK

Tip #3 - Cut the Added Sugar
There is so much added sugar in the diet of the majority of Americans today. Make it a goal this spring/summer to cut the added sugars. Eliminate sugary beverages and swap to something unsweetened or naturally sweetened with fresh fruit slices (not juice). Cut the processed and sugary snacks and incorporate more veggies. High intake of refined, added sugars, can lead to cardiovascular issues, diabetes, and other types of lifestyle-related diseases. Cutting back on added sugars is definitely hard; however, your body will certainly thank you later.

Tip #4 - Eat More Whole Foods
Most Americans are not getting the recommended intake for fruits and veggies. Fruits and vegetables not only provide fiber, which can help with weight-loss, weight management, blood sugar control, and decreasing cholesterol, but also, antioxidants, which can help to boost your immune health and decrease your risk for certain types of cancers. Try to ditch a lot of the highly processed foods this spring. Focus on adding whole, real, foods like fresh/frozen fruit and veggies, lean proteins like beans, peas, nuts, seeds, and whole grains like quinoa or brown rice. By focusing on mainly whole foods, you will provide your body with the nutrients and ultimately the fuel that it needs.
--> For more tips on increasing your fiber intake, click the LINK

Tip #5 - Get Moving
Last, but not least, is to get moving. Try to not only be more active throughout the day, but to also dedicate some time to cardio and resistance (weight) training. Challenge yourself to bump up your activity level weekly. Don't get comfortable in the same routine and don't fool yourself into thinking that just standing and moving around your desk will cut it. Get your heart rate up! The weight training or resistance type training will also help you to increase lean body mass and boost your resting metabolism. If you don't have a program in place, see if you can work with a trainer (even just to get yourself started) or look for a reputable exercise program online.

I hope these 5 tips help you to spring into healthy living! Leave a comment and let me know what tip helped you the most or what you are doing now to better your health.

Baked Avocado Fries with Cilantro Lime Dip

Going along with my green theme for March, I wanted to share an awesome avocado recipe that went over extremely well in my latest cooking class. I will admit, I was a bit skeptical on how these fries might turn out; however, with a few seasoning adjustments, I am sold! Before getting into the recipe, I just want to share some quick information about avocados and how to choose/ripen.

Avocados are a powerhouse of nutrients! Just 1/2 has 20% of your daily value for fiber and they are also good sources of potassium, folate, and Vitamin E. One unique thing about avocados is that they are a fruit (many don't believe me when I say this) and have a nice dose of heart-healthy monounsaturated fats. These are the good kinds of fats that help to decrease inflammation in your body.

When selecting an avocado, choose one that is firm, yet will yield a bit to gentle pressure; color is not always a good indicator of ripeness. If you buy avocados that are not ripe, simply throw them in a paper bag and store at room temperature. For faster ripening, add in a kiwifruit (or two). It took about 2 days for me to ripen some rock hard avocados I bought for this recipe. Once ripened, store in the fridge for about 2-3 days. If you store cut avocado, you can sprinkle with lemon/lime juice and wrap tightly to help prevent browning. I always end up trying to use the whole avocado at once since I find it hard to keep them fresh once cut.

Baked Avocado Fries
Prep: 10 minutes
Yield: 4 servings (1/2 avocado each)

Ingredients
2 avocados, peeled and sliced
1/2 teaspoon each: paprika + garlic powder
1 teaspoon onion powder
1/4 teaspoon chili powder
Dash of salt and pepper
1/4 cup water
2 tablespoons lime juice
1.5 tablespoons ground flax seed
1 cup Panko breadcrumbs **
2 tablespoons garbanzo (chickpea) flour

Directions
1. Preheat oven to 425 degrees F. Grease a large baking sheet.
2. In a shallow bowl, mix together flour, spices, salt and pepper.
3. In another shallow bowl, mix together water, lime juice, and ground flax.
4. Place breadcrumbs in a final shallow bowl.
5. Dip avocado slices in flour, liquid, and lastly breadcrumbs. Place on baking sheet and cook for 15-20 minutes.

**I used gluten-free Panko. You can use regular fine breadcrumbs, ground almonds, chia seeds, or even flax seeds for other alternatives. 

Optional Cilantro Lime Dip
*Dip recipe adapted from Minimalist Baker
In a blender, combine: 1 ripe avocado, 1/2 cup fresh cilantro (can sub in parsley), 1/4 cup lime juice, 2 tablespoons olive oil, 1/4 teaspoon garlic powder, dash of salt and pepper, and 1/4 cup water.

Tips for Boosting Your Fiber Intake

Have you been hearing about fiber a lot lately? Most Americans are not getting the recommended intake for fiber, which can be preventative against diseases like diabetes, diverticulitis and certain types of cancer. Low fiber intake is mainly related to the fact that many do not consume enough fruits, vegetables, and whole grains.

What is Fiber?
Dietary fiber is the indigestible component of plant foods, while functional fibers are isolated non-digestible carbohydrates that can be extracted from natural sources or manufactured synthetically and added to foods/supplements. There are two types of fiber that can be found in food sources: soluble (which absorb water during digestion) and insoluble fiber (which remain unchanged during digestion). Soluble fiber is found in foods like oats, barley, beans, peas, nuts, seeds, citrus fruits, apples, and carrots. Soluble fiber may help to lower cholesterol, reduce your risk of heart disease, and regulate blood sugar levels. Insoluble fiber is found in foods like seeds, vegetables, whole grains, and the skins of fruit. Insoluble fiber aids the digestive system in maintaining regularity and may reduce the risk of colon cancer.

What is the Recommendation?
As per the new 2015 Dietary Guidelines, the recommended fiber intake for women ages 19-30 years old is 28g per day and for males 34g per day. Aiming for about 3-4 servings of fruit and 4-5 servings of vegetables each day can help you to boost your fiber intake to the recommended values.

Top 10 Ways to Increase Fiber (Without Supplements)
1. Read food labels and look for products with at least 3g of fiber per serving.
2. Eat whole fruit over juices. Juices are stripped of their fiber and antioxidant content.
3. Substitute meat dishes (chili, soups, stir-fries) with beans! One-half cup of chickpeas has 8g of fiber!
4. Choose whole grain varieties over refined counterparts (i.e. 100% whole wheat pasta for white).
5. Swap white rice (0g fiber) for quinoa (1/2 cup = 2.5g fiber).

6. Snack on fresh fruits like oranges, which have 3g of fiber and raspberries, which have 8g of fiber per cup.

7. Keep the skins on your fruits and veggies when possible to retain all of the fiber. A medium sweet potato with the skin on contains 4g of fiber!

8. Power-up your breakfast with oatmeal (1/2 cup dry = 4g fiber) + nuts (1-ounce almonds = 3.5g fiber) + flax or chia seeds (1 tablespoon = 4g fiber) + fresh fruit. 

9. Power-up salads with fresh veggies, beans, and seeds.
10. Power-up sandwiches by choosing a high-fiber bread and topping with avocado (1/2 cup = 5g fiber) instead of mayo.

While it may seem impossible to get enough fiber in the day, you can start by making simple swaps. Try using whole grain bread versus white or swapping in spiralized zucchini for a pasta base. Making small changes can help you to form new and healthy habits. One thing to remember when increasing your fiber intake is to drink plenty of fluids. Also, increase your intake slowly to avoid GI discomfort.


Reference: https://health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf

Why Going Low-Carb is NOT the Best Idea

Have you been told by a medical professional, friends, family member or even a figure on the Internet that you should be following a low-carb diet for Diabetes or weight-loss? This is something I hear from clients quite frequently. With my experience in counseling and also the research, I am here to tell you that it is perfectly okay to eat carbohydrates if you have Diabetes or want to lose weight. Shocking, I know! Below are the top 4 reasons I have for not following a super low-carb diet based on the majority of things I hear from clients. 

1. Low-carb means no fruit!

One of the first things people tend to do when cutting carbs is cutting the fruit out! Fruit is packed fiber, vitamins, minerals and antioxidants; even those “deadly” bananas! I don’t know how many people come to me with Diabetes saying they can’t eat fruit. Let me just say that when I look at the food diaries of these patients, most are not overeating the fruits. Aim for whole fruit over juices and eat the skin if possible since that is where a lot of the nutrients and fiber lay. Just see below at just some of the research touting the benefits of fruits and vegetables! 
 ---->“In Chinese patients with Type 2 diabetes, higher dietary fruit intake was associated with a lower burden of carotid atherosclerosis as reflected by lower carotid intima-media thickness and prevalence of carotid plaque.”1

 ---->“Fruit and vegetable intake may decrease oxidative stress and inflammation in this group of patients. An increased intake of fruit and vegetables can therefore be beneficial for patients with type 2 diabetes, since these patients are documented to have raised oxidative stress and inflammation.”2
 ---->"Plant-based diets, especially when rich in high-quality plant foods, are associated with substantially lower risk of developing T2D."3

2. Food quality is still an issue.

Something else fun that happens when people cut the carbs is that they tend to still eat the same junk-food (chips, breads, etc.), but in smaller amounts. Less carbs does not change food quality. If you just decrease the unhealthy carbs but don’t add the healthier ones, you are still not feeding your body right! Let’s say for example you normally have a sandwich for lunch. You since cut back to ½ a sandwich; however, now you are hungrier. So, you end up doing some more lunchmeat or loading up on extra peanut butter. I’m not saying that it is okay to eat the chips, white breads, cakes, and cookies. What I am saying is that whole grains, beans, quinoa, etc are all great carbohydrates that can be incorporated into a healthy meal plan. The reality is that most people are not consuming enough whole grains (see research article below) and eating whole grains and beans are a great way to help decrease disease risk!
 ----> “Including pulses in the diet is a healthy way to meet dietary recommendations and is associated with reduced risk of several chronic diseases.”4
 ---->“Average intakes of whole grains are far below recommended levels across all age-sex groups, and average intakes of refined grains are well above recommended limits.”5

            

3. Low-carb to carb-binge

A couple things tend to happy with a low-carb diet. The first is that many tend to overload on the protein, which most people are getting enough if not more than enough of their recommended intake. Secondly, most people tend to crave the carbohydrates so much that they binge on them in about a week or two and end up stopping "yet another diet." Hey, I am not saying you won’t lose weight eating low-carb, what I am saying is that this is not typically a sustainable diet. 

4.  Most low-carb diets don’t get enough fiber.

On the same topic as point #4, less carbs usually means less fiber. As I said, most people sub in the protein for less carbs. You know what most people are NOT getting enough of in their diet? Fruits and vegetables! What do fruits and vegetables have in them besides vitamins and minerals…FIBER! One of the most cut-out-veggies is the beans! Did you know that a half-cup of chickpeas has about 5g of fiber and a half-cup of kidney beans has 8g of fiber? Fiber is beneficial because it can help to decrease cholesterol levels, improve GI function, and also decrease your risk for heart disease. See the research below for more reasons to get in the fiber!
 ----> "High fibre may be better than high protein for weight (fat) loss in obesity.”6
 ----> “A high-fibre bean-rich diet was as effective as a low carbohydrate diet for weight loss, although only the bean-rich diet lowered atherogenic lipids.”7 
----> “Increasing fiber intake lowers blood pressure and serum  cholesterol levels. Increased intake of soluble fiber improves glycemia and insulin sensitivity in non-diabetic and diabetic individuals.”8

So, what should you do now? Start by tracking your food intake. Maybe, you are eating too many refined carbohydrates (cookies, white breads, etc). Maybe, you are also eating too much in one sitting (3 cups of pasta). Maybe, your meals are unbalance (heavy in carbs or protein). Start by checking out your food log and seeing where you can incorporate a better meal balance. 

Aim for meals to have lean proteins, fiber-filled carbohydrates (whole grains) or starches, and some non-starchy veggies. An example of a balanced meal could be: tofu (protein), broccoli (non-starchy veg), and a red potato (starchy carb). Another example could be fish, sautéed spinach, and brown rice. Another example could be quinoa (protein + starchy carb), mushrooms and tomatoes (both non-starchy). A snack could be an apple and peanut butter or veggies and hummus. The options are endless! 

Bottom line here, instead of eliminating a food group and possibly making yourself miserable aim for meal balance and portion control. If all else fails, find a Dietitian to help you with meal planning since we are the experts when it comes to nutrition :)

Additional Links

Tips for cooking legumes 

Benefits of a high fiber diet

Resources

1. Chan H, Yiu K, Wong C, Li S, Tam S, Tse H. Increased dietary fruit intake was associated with lower burden of carotid atherosclerosis in Chinese patients with Type 2 diabetes mellitus. Diabetic Medicine [serial online]. January 2013;30(1):100-108. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

2. Åsgård R, Rytter E, Basu S, Abramsson-Zetterberg L, Möller L, Vessby B. High intake of fruit and vegetables is related to low oxidative stress and inflammation in a group of patients with type 2 diabetes. Scandinavian Journal Of Food & Nutrition [serial online]. December 2007;51(4):149-158. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

3. Satija A, Bhupathiraju S, Hu F, et al. Plant-Based Dietary Patterns and Incidence of Type 2 Diabetes in US Men and Women: Results from Three Prospective Cohort Studies. Plos Medicine [serial online]. June 14, 2016;13(6):1-18. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

4. Mudryj A, Yu N, Aukema H. Nutritional and health benefits of pulses. Applied Physiology, Nutrition & Metabolism [serial online]. November 2014;39(11):1197-1204. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

5. Dietary Guidelines for Americans 2015

6. Adam C, Gratz S, Ross A, et al. Effects of Dietary Fibre (Pectin) and/or Increased Protein (Casein or Pea) on Satiety, Body Weight, Adiposity and Caecal Fermentation in High Fat Diet-Induced Obese Rats. Plos ONE [serial online]. May 25, 2016;11(5):1-16. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

7. Tonstad S, Malik N, Haddad E. A high-fibre bean-rich diet versus a low-carbohydrate diet for obesity. Journal Of Human Nutrition & Dietetics [serial online]. April 2, 2014;:109-116. Available from: Academic Search Premier, Ipswich, MA. Accessed June 29, 2016.

8. http://www.ncbi.nlm.nih.gov/pubmed/19335713