fiber

Best Butter-less Chocolate Chip Cookies

May 11, 2012 by Nicole, RD · 12 Comments

Two dessert recipes in one week. Yes, indeed. Unlike Biscoff Cookie Truffles, however, these offer up a bit of a nutrition.

I wasn’t at all shocked when Renee asked a question about the healthfulness of coconut oil in the last RD Q&A. Like many “trends” in nutrition, I figured this one would come and go, but coconut oil has had quite the long life in the nutrition spotlight. If you missed the details on why coconut oil can be a healthy choice, check out this post. P.S. I have NO Q&A questions to answer Gladly accepting questions!

As for flavor, coconut oil is perfectly suited for baking as it can add a subtle sweetness and nuttiness, as is the case in these cookies. And thanks to the coconut oil, these are butter-less cookies!

When people ask me what I love most about nutrition and being an RD, it really boils down to science. Not beakers and test tubes (I failed those courses miserable. Okay…nearly failed those courses miserably.), but the science of how food is digested and absorbed in the body. Being able to apply what I learned in 6 years of nutrition studies is what allows me to help people to truly understand their bodies, their health, and the reasons why what they choose to eat can help prevent or treat disease. In other words, I don’t tell people what to eat, I teach people how to eat a diet that’s best for them as an individual.

When I can meet with someone for an hour and help them understand the implications nutrition has on their prognosis and treatment of their disease or condition, it is the ultimate reward. I like to think I have the ability to take complex medical mumbo jumbo and make it 1) easy to understand and 2) apply to nutrition.

Coconut oil was, for me, one of those foods that I had to think through. Admittedly, I didn’t take the time to do this right away. For many years now, tropical oils have been limited and discouraged and here we are putting coconut oil on the highest pedestal of all. I’m not going that far…if for no other reason than I tend to not worship individual foods. Unless of course those foods are toffee, avocados, or king crab legs. Maybe even some fresh mozzarella or Gruyere.

I digress. Coconut oil…it’s good. In moderation. Just like butter…but healthier than butter (not that butter is healthy in the slightest..unfortunately). And most importantly, it’s great in these cookies!

Best Butter-less Chocolate Chip Cookies ever so slightly adapted from My Kitchen Adventures

1/2 cup coconut oil, melted
1 cup + 1 Tbsp brown sugar, packed
2 large eggs, room temperature
1 Tbsp pure vanilla extract
1 3/4 cup whole wheat pastry flour
1/2 tsp salt
1 tsp baking powder
1/4 tsp baking soda
10 oz semisweet chocolate chips

Directions:

Preheat oven to 375 degrees F. Line baking sheets with parchment paper or silpat.

In large bowl, beat together the coconut oil and brown sugar with mixer. Add in the eggs and beat until fluffy. Add in the vanilla extract.

In med bowl, combine the flour, baking soda, salt and baking powder with whisk. Mix the flour mixture into the coconut oil mixture with a wooden spoon until all the flour is incorporated. Add in the chocolate chips and mix well.

Drop by rounded tablespoons onto prepared baking sheets. Bake for approx. 8 – 10 minutes or until slightly browned around the edges. Let rest on cookie sheet for a few minutes before removing to rack to cool completely.

Yield: 40 cookies.

Nutrition Information (per cookie): 96 calories; 4.9 g. fat; 9 mg. cholesterol; 70 mg. sodium; 13 g. carbohydrate; 1 g. fiber; 0.8 g. protein

Result: Soft, sweet, and uber chocolatey. I did opt to use whole wheat pastry flour in place of all-purpose and I decreased the chocolate chips by just a bit. These were very quick to throw together and kept great in an air-tight container at room temperature for about a week. Granted, they only lasted 5 days and I did get some help from the in-laws, who give them a thumbs up, too. Enjoy!

It’s Friday!! Wooo! Labs and rounds with the doc and then it’s the weekend! Sad to not be spending it with my mama, but anxious to celebrate her anyways and enjoy the beautiful weekend weather we are expecting here in Ohio.

TGIF,

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Filed Under: 100 calories or less, carb-controlled, fiber, guilt-free, kid-friendly, recipe, reduced-calorie ·

Money Matters: Baked Quinoa and Chicken Parmesan

May 8, 2012 by Nicole, RD · 29 Comments

Yesterday, I was sitting at my desk charting away on some of my afternoon patients. Even though my office is right off the clinic floor, it remains pretty quite within my four walls.

I don’t know about you, but sometimes I get a “feeling” that something isn’t right. That happened yesterday afternoon. I got up, walked out my office door, and there was a code blue going on. Right. There.

Someone was already on the phone with 911 and the staff was grabbing the crash cart.

It was scary. And a bit surreal - I had just been talking to the patient 5 minutes earlier.

Within minutes, there were 2 ambulances and a fire truck and 12 (yes, 12) firemen and paramedics in our clinic. Because I am not “direct patient care”, my job is to be sure the other patients stay calm.

Well, my job was easy. All but one patient slept through the entire ordeal. Chest compressions. Talking AED’s. The whole 9 yards. Just snoozin’ away.

The one patient who was awake…she was taking pictures of the paramedics and firemen. “I love a man in uniform!” she said. To see a 79-year-old take photos on a cell phone of paramedics tushies certainly lightened the air. I was able to laugh about it later…pretty hard. Our office clerk even joked with the patient, handing her a tissue and joking with her to wipe up the drool on his chin. Too funny.

As for my patient, he’s okay. Phew.

What does this story have to do with Baked Quinoa and Chicken Parmesan? Absolutely nothing other than being truly memorable like the code blue yesterday. This dish, however, is sure to keep your heart healthy and your pulse regular and strong.

Chicken Parmesan, in all of its Italian inauthentic glory, is a weakness of mine. What’s not to love about cheesy chicken and tomato sauce served with pasta? Not…a…thing. This dish encompasses all that I love most about chicken parm with far less guilt (none at all, in fact!), lots of nutrition, and a kind price tag. Moreover, it is gluten-free, carb-controlled, high-fiber, and packed with protein.

Dinner for under 350 calories and less than $2 per serving is certainly memorable. But don’t take my word for the taste…you should make that memory and have it last for yourself. Mmmm!

Baked Quinoa and Chicken Parmesan ever so slightly adapted from Elly Says Opa

1 Tbsp olive oil
1 medium onion, diced
3 cloves garlic, minced
2 Tbsp balsamic vinegar
1 (15 oz) can tomato sauce
1 (15 oz) can no salt added diced tomatoes
1/4 tsp red pepper flakes
basil and oregano, to taste (I used about 1/4 cup total)
1 cup quinoa, uncooked
2 cups water
1 lb boneless, skinless chicken breasts
1 cup (4 oz) fresh mozzarella cheese, shredded and divided
1 oz parmigiano-reggiano or pecorino romano, shredded
2 Tbsp breadcrumbs (optional, exclude to make gluten-free)

Directions:

Fill a pan with 1-1 1/2 inches water. Season with a pinch of salt. Bring to a boil and add chicken. Cover and allow to simmer for 5-6 minutes. Flip over the chicken and cook an additional 5-6 minutes. Remove from water and chop into bite-sized pieces.

Preheat the oven to 375. Spray a large baking dish with olive oil spray.

To make the sauce, heat a large skillet over medium heat, and add the oil. Stir in the onion and cook, stirring frequently, until tender, 5-7 minutes. Add the garlic and cook until fragrant, 30-60 seconds. Add the balsamic vinegar, scraping anything off the bottom of the pan, and cook until it’s almost fully absorbed. Add the tomato sauce, diced tomatoes, red pepper flakes, basil, oregano, and pepper to taste. Bring to a low boil, and then simmer while you prepare the rest of the meal.

Place the quinoa in a mesh strainer, and rinse with cold water for about 1-2 minutes.

Add the quinoa and water (and a dash of salt) to a sauce pan and bring to a boil. Cover with a lid, reduce the heat, and simmer until cooked, about 20-25 minutes.

In a large bowl, combine the cooked quinoa and chicken with the sauce and mix thoroughly.

Place half the mixture in the baking dish, and sprinkle with 1/2 cup of the mozzarella cheese. Top with the remaining quinoa mixture. Sprinkle with the remaining mozzarella cheese, and the parmigiano/pecorino. Add the breadcrumbs.

Cover with foil and bake for about 15 minutes. Remove foil and continue to bake until cheese is lightly browned and bubbly, about 10 more minutes.

Yield: 6 servings (about 1 1/3 cups each)

Nutrition Information (per serving): 336 calories; 9.3 g. fat; 51 mg. cholesterol; 539 mg. sodium; 33.3 g. carbohydrate; 5 g. fiber; 29.7 g. protein

Result: This was cheesy, and hit the spot. This meal can easily replace a chickem parmesan with pasta and no one will feel deprived. The flavors are divine – but I do highly recommend using fresh herbs to really make the sauce what it is. You can prep this meal ahead of time and bake it later for a quick weekday meal. For those who are unsure about quinoa, this is a great first dish to try quiona. It isn’t pretty, per se, but it tastes GREAT! And thanks to the protein-packed quinoa, this meal comes in right at 33 grams of carbohydrate with lots of fiber and protein for staying power!

Money Matters: Chicken ($4/lb) and fresh mozzarella ($0.50/oz or $8/lb) are the most expensive ingredients. Quinoa can be found for anywhere between $3 and $9 per pound. The cheapest places I’ve found are the bulk bins at Whole Foods or CostCo for around $4/lb (~$2/cup). The herbs can be expensive (start an herb garden to save!), and I estimated $1 in this recipe. Onion ($0.60), olive oil ($0.15), canned tomatoes/tomato sauce ($0.90/can), vinegar ($0.10), garlic ($0.10), and cheese ($0.20) comprise the rest of the cost. The total cost of the recipe comes to ~$11.45 making the cost per serving $1.91!

Mr. P and I went out for a run last night, and a mile away from home it started it POUR. I hate rain!!! It put me in a cruddy mood the rest of the night.Weather.com, you are not to be trusted!

Be well,

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Filed Under: 350 calories or less, carb-controlled, fiber, gluten-free, guilt-free, kid-friendly, money matters, recipe ·

Meatless Monday: Teriyaki Tofu and Pineapple Kebabs + Weekly Menu

May 7, 2012 by Nicole, RD · 16 Comments

One of my patients is currently trying to eat meat-free once a week.

While he isn’t able to verbalize his reasons for doing so, his nephrologist questions his motive every month during rounds. The patient gives the same, very vague answer every month. Together, the patient and I review the best vegetarian options given his lab work and we move on. Clearly, the physician challenges the patient’s decision…for whatever reason. I would hope a physician would support a diet with more antioxidants, fiber, and nutrients!

Per the usual, my co-workers gawked over my leftovers when I pulled out these skewers one day for lunch.

I was asked, “If you’re not vegetarian, why do you eat tofu?”

The simple and quick answer is that I actually like tofu. A lot. Plus, a pound of tofu runs me about $2, whereas chicken costs closer to $4/lb. Cost aside, vegetarians have lower cholesterol levels, healthier weight statuses, lower rates of cancer, lower blood pressure, and they live longer than their omnivore counterparts.

But I figured that was a bit too preachy and intense for the casual lunch time chat.

In retrospect, I regret not sharing those facts in some capacity. While I fully realize that a “teaching moment” has to be done in the right way and at the right time, I do think I could’ve worked in some basic facts on the benefit of eating meat-free. Though, I’m not likely to part ways with meat entirely.

While the blogosphere is saturated with nutrition and healthy eating bloggers, we have to remember it is still a small group of the population that goes to such lengths to educate themselves about health and wellness in terms of food…or even care, for that matter. Helping others learn from our choices is one great way to educate on the powers of food and nutrition.

The next time my coworkers interrogate my lunch…I have answers!

Teriyaki Tofu and Pineapple Kebabs adapted from Vegetarian Times and The Swanky Dietitian

1 (14-oz) package extra-firm tofu, drained and cut into cubes
1 large pineapple, peeled, cored, and cut into cubes (1 tbsp set aside for sauce)
1 large red or orange bell pepper, cut into chunks
1 large onion , sliced into wedges
1/2 cup low-sodium soy sauce
2 Tbsp toasted sesame oil
2 Tbsp garlic chili sauce
2 cloves garlic, minced
2 tsp honey
1 pinch red pepper flakes

Directions:

Preheat oven to 375 F.

Spray a baking sheet with olive oil. Arrange tofu cubes on the baking sheet and mist with olive oil. Bake for about 12 minutes, while you chop the veggies for the kebabs.

Thread each of 7 bamboo skewers with tofu, cubed pineapple, bell pepper, and onion and place in baking dish.

Simmer soy sauce, sesame oil, ginger, honey, and red pepper flakes 3 minutes in skillet over medium heat. Add thinly sliced tablespoon of pineapple and garlic to skillet, and simmer 2 minutes, or until sauce begins to thicken.

Pour sauce over kebabs, and bake 20-30 minutes, turning once to keep kebabs coated in sauce.

Yield: 7 large skewers.

Nutrition Information (per skewer): 127 calories; 5 g. fat; 0 mg. cholesterol; 372 mg. sodium; 13.7 g. carbohydrate; 2.4 g. fiber; 7.4 g. protein

Result: Honestly? I knew they would be good, but they were really good. This is a quick weeknight meal with TONS of flavor. I was a bit weary about all the soy sauce, but I measured and more than half was left in the pan after the kebabs cooked. Using more just helps ensure that flavor gets around to every bite! I pre-cooked the tofu to help give it the texture I enjoy best (a bit of a crisp outside with a soft inside) and if you cook the tofu before beginning any other prep, you really don’t add on any time to the recipe preparation. A summer keeper recipe, for sure!

Weekly Menu: May 6th – 10th