Thrifty Thursday: Buy In-Season (Spaghetti Squash with Meatballs, and Homemade Pomegranate Salsa)

This beautiful image below inspired me to write a blog post about in-season produce.  After all, we are entering a new season very soon; winter, and there are so many wonderful winter fruits and veggies from which to choose.  And speaking of winter, can you believe it's already here (close enough)?!  This year has by far been the fasted year of my entire life.  I think that's what happens when you plan a wedding.  As some of my friends have told me, "just wait until you have kids!".  Ok. I'll wait :)

Buying in-season produce (and meat/fish too) is really the easiest way to save some dough. When you look for recipes over the next few months (December, January, February) try to include some in-season fruits and vegetables, such as those found by clicking on the links below.

Vegetables
(Includes some of my favorites like artichoke, arugula, broccoli, brussel sprouts, spinach, winter squash, and turnips)

Fruits

(Includes Asian pears, grapefruit, kumquats, mandarines, oranges, and pomegranates)

Pomegranate Salsa.  Perfect for your next holiday gathering

I took note of this list and saw that December is the last month that pomegranates are in-season (and most pears are just out of season, but can still be found at a great price in local supermarkets).  So what did I do? Stocked up! Do you have any idea how healthy pomegranates are?  Wait....you don't?!  Oh my gosh.  You would probably eat a whole pomegranate each day if you had any idea just how packed with nutrients they are. And I'm not talking about pomegranate juice. Sure, the juice has many health benefits, I won't deny that, but the actual fruit has the fiber (an excellent source, no less) and therefore has more benefits and is more filling (oh, and let's not forget the synergy of the thousands of nutrients found in the actual fruit that work together in ways that we don't even fully understand yet).  Here are some tips on picking out and storing pomegranates.  As for removing the seeds (arils), do it in water.  Yes, I said water.  See the directions for the salsa below.

Pomegranate and Pear Salsa

(Recipe Source)
Serves about 10

Ingredients

2 pomegranates or ~1 3/4 cup pomegranate seeds (arils)
1/4 cups 100% pomegranate juice
Juice of 1 lime
1/4 cup minced red onion
1/4 cup freshly chopped cilantro
1 medium Bartlett or Asian pear, cored and diced
1 tbsp. granulated sugar

Directions

1. Score each pomegranate and place in large bowl of water. Break pomegranates open in water to free seeds. Pull and break seeds from membrane; seeds will sink to bottom of bowl. Strain, place seeds in medium mixing bowl.

2. Add pomegranate juice and lime juice to seeds; toss to coat evenly. Add minced red onion, cilantro and diced pear; stir to combine. Sprinkle sugar over seed mixture; stir to combine. Serve with tortilla chips, fish or chicken.

Note:  If you are following a Low FODMAPS diet this is simply not a good recipe (onion, pear and pomegranate all contain FODMAPs)

NOTE:  Check out last year's blog post for more great pomegranate recipes, from some of my favorite foodie bloggers!

Another great ingredient this season is the delicious and humble kumquat.  





INSTAGRAM!  The Candid RD
Have you tried one? If not, you must. I will be posting a recipe for kumquat salsa in a few weeks. Yes, I'm going to make you wait.



For now I will leave you with this delicious and simple recipe for spaghetti squash and meatballs.....

Spaghetti Squash and Meatballs (EASY!)



I made this lower FODMAPs by omitting the garlic and using garlic olive oil instead.  I also used half the onion, but overall this isn't the best recipe if you follow a low FODMAPs diet. It also called for Italian seasoned breadcrumbs, which are loaded with garlic and onion!

Instagramin' it (The Candid RD)!  Take note, this recipe was supposed to serve four people, but it made about 30 meatballs. Uhh...do the math!  We had leftovers, needless to say.

Spaghetti squash was harvested back in October, but is still technically in-season through December, and will be available in your store for a very great price for the next couple months.  I made this recipe with my friend (and dietitian) Janan a couple weeks ago.  It was really tasty, and not too difficult.  I love spaghetti squash because it's like spaghetti, but it comes with vegetable nutrients like beta-carotene, fiber, and vitamin C.  Plus, it's lower in carbohydrates than actual pasta.  That means you can make room for a glass of wine or a beer (not that we did that.....muahaha).

QUESTION:  What's your favorite winter fruit or vegetable?

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

I'm Addicted

Open up!

Do you have any idea what this is? It's a spoon full of heaven (aka: pumpkin puree, Greek yogurt, granola, and unsweetened cocoa powder).

It's true, I'm addicted to unsweetened cocoa powder.


A full tablespoon provides only 10 calories, 0 sugar, and a whopping 2 grams of fiber (that almost makes it a good source!). And that's not to mention the loads of antioxidants found in cocoa powder (specifically cocoa powder is high in flavanoids). Seriously, what more could you ask for?!


And you might be thinking; "Gina, why wouldn't you choose the Special Dark Blend"? You know, because clearly anything that's "dark" must be better for you, right?


First of all, the Special Dark blend tastes really bitter. I mean, I love dark chocolate, but the powder just isn't for me. Also, for the longest time I tried to find out whether the Special Dark cocoa powder was really any better for you, since it was indeed dutch processed. Several weeks ago I realized the answer to my question was right in front of me (see below)!


So, it turns out the Special Dark cocoa powder is actually less nutritious, so I do not use the Special Dark blend unless I'm cooking. But of course, I rarely use cocoa powder to cook with, I just eat it! Here are some of my favorite ways to eat this delicious ... ingredient:

On top of my breakfast.

My breakfast typically consists of Greek yogurt (plain), some type of fruit, granola, natural sweetener, and cocoa powder.

I also add it to my oats, but I do not have a picture. Just imagine this bowl of oats (below) with cocoa sprinkled on top. Yes, that's a sweet potato in my oats!

Added to snacks.

And more snacks.....

This is a cup of Greek yogurt and vanilla almond milk, topped with unsweetened cocoa powder, natural sweetener, and some strawberries. So good.


And sometimes I will add cocoa powder to plain Greek yogurt and dip strawberries in that.


Vitamins, protein, calcium, great taste, so tasty.


Any idea what this is?? If you guessed a spoonful of peanut butter dipped in cocoa powder, you're right! It's like a Buckeye on a spoon.

And the obvious, desserts!

Plain Greek yogurt with cocoa powder and some Reece's PB cups. A "healthier" dessert, right?


And of course I add it to my homemade ice cream, because vanilla gets old after awhile.

LIGHT CHOCOLATE ICE CREAM RECIPE
(Makes ~10-1/2 cup servings)

1 cup vanilla almond milk, 2 cups chilled half and half, 3/4 cup sugar, mix well, add to ice cream maker, pour in about 2 T cocoa powder while the machine is running, let run for 18-20 minutes. Once it's finished, add whatever you want for "add-ins", such as chocolate chunks or frozen brownie bites.

QUESTION: What's your latest food obsession? Do you ever use unsweetened cocoa powder?

I hope everyone enjoyed their weekend. Nick and I did a lot of entertaining. We had Nicole (Prevention RD) and her husband over for dinner on Friday and made chicken marsala with roasted butternut squash and spinach salad (had a blast!). Then Saturday morning my parents and family friends came over for brunch, which consisted of oatmeal chocolate chip pancakes and spinach mushroom omelets. This was after a nice 25 minute run that Nick and I accomplished. We're turning into "serious" weekend runners ;)

Roasted Broccoli With Curry

Thank you for all of your wonderful comments on my last post. I read every single one of them. While I may not respond to everyone, it doesn't mean I don't care (I just don't have the time!). I am excited to post my review of the book, as I have learned so much already and am not even half way through.

For today, I'm talking about roasted broccoli. I've always been confused about the difference between roasting and baking. Anyone else?? Even after reading the definition below, I'm still a bit confused.

Roast (source: FoodNetwork.com)

noun. 1. A piece of meat—such as a rib roast—that's large enough to serve more than one person. Such a meat cut is usually cooked by the roasting method. 2. Food, usually meat, that has been prepared by roasting. roast verb. To oven-cook food (from meats to vegetables) in a shallow uncovered pan, a method that ideally produces a well-browned exterior and moist interior. The temperatures for roasting are typically higher than for baking, and the pan must be uncovered so the food doesn't stew in its own juices. Another common denominator for roasting is that it requires fat, either as part of the food (as with duck) or added (as one would to roasted potatoes). Cuts of meat or poultry to be roasted must be reasonably tender—tougher pieces are better served with moist cooking methods such as braising.

When I think of baking something, the first thing that comes to mind is cake. So, I'm calling this roasted broccoli (veggies are a part of the "verb" definition above, afterall). Even though I didn't use a shallow uncovered pan, I did use a high temperature, an uncovered baking sheet, and I added fat.

ROASTED BROCCOLI, WITH CURRY

Ingredients

• 1 head of broccoli, rinsed and trimmed

• ~10 squirts of EVOO ( I used a squirt bottle)

• 2 tsp curry powder

• 1 tsp black pepper

• 1/4 tsp salt

** Other possible ingredients to add flavor instead of curry; lemon wedges (squeeze the juice on top!) or flavored balsamic vinegar (such as blueberry or fig) **

Directions

• Preheat oven to 450 degrees
  

• Break up the broccoli stalk and stems (with hands or a knife) into chunks of reasonable size.

• Disperse onto a large baking pan

• Spray with EVOO

• Sprinkle your seasonings on top

• Put in preheated over for 15-20 minutes
  

Is this the healthiest way of cooking broccoli? Not really because the high heat will bring about some nutrient loss, but it's better than some (aka; boiling!). Also, by adding the oil you will enhance the absorption of the vitamin K and the carotenoids found in broccoli.

I'm really trying to experiment more with the health-promoting cruciferous vegetables. Nick and I are sort of sick of eating them steamed all the time. And of course whenever I read Julie's blog I always want to grill and roast all veggies! I think I want to try this caramelized cauliflower dish next!

Question: What's your favorite cruciferous vegetable? Mine is definitely broccoli. And the great thing is that I no longer need Beano in order to consume it!

Walnuts. Eat Them!

Did you know that walnuts are packed with a combination of more high-quality antioxidants than any other nut? Yeah, I didn't know this either, until I read it in an article in Today's Dietitian Magazine. Scientists recently reported these findings at the American Chemical Society National Meeting and Exposition, and it turns out that a handful of walnuts contains close to two times the amount of antioxidants as the same handful of any other nut (peanuts, almonds, pistachios, etc.). And it's not just the high-quality antioxidants in walnuts that make them so amazing, they are also packed with high-quality protein, vitamins, minerals and fiber. And let's not forget that walnuts, unlike any other nut, are also an excellent source of omega-3 fatty acids (alpha linolenic acid) (** But remember they also contain significant amounts of 0mega-6 fatty acids, so you need to balance these out! **)

Source: iStockPhoto

The article also mentioned another unique quality regarding walnuts, which is that they are typically eaten raw, without roasting. Other nuts are often roasted, therefore the quality of their antioxidants decrease.

So what are some ways you can start enjoying more walnuts?

• Add them to your oatmeal, cereal or pancakes in the morning.
  

• Make walnut butter!

• Add that walnut butter to just about anything; rice cakes, sandwiches, crackers, mix it with squash and yogurt (haha, random!).....
  

.... add it to oatmeal with cooked sweet potato.

• Throw some walnuts on top of quick breads or add them to any type of muffin (before baking).
  

• Or, just eat them by the handful!

QUESTION: What are some ways you incorporate walnuts into your diet?

When Life Gives Your Oranges....

Make orange juice! But, don't throw out the pulp, of course.

The other day I bought a two-pound bag of navel oranges because Nick and I have been eating them like crazy. When I got home I realized I already had a two-pound bag of oranges ...oops!


I quickly peeled ten oranges.......

(we put the orange peels in our compost bin by our garden)

.... and then we made orange juice!


Our ten oranges made about four cups of orange juice. This is exactly why I always tell my clients to choose the whole fruit and/or vegetable over the juice. I could have easily drank two cups of this stuff, which would have filled me up far less than eating five whole oranges. Not to mention the effect it would have on my blood sugar, compared to that of five oranges.


Many juice labels will claim, "2 full servings of fruit in one cup!"


But what they don't mention is that although it may contain the juice of two servings of fruit, and probably 100% of your vitamin C for the day, that doesn't mean it contains all of the nutrients that two servings of whole fruit would provide. Half of the volume from the oranges we juiced was turned into pulp (pictured below).


The first time I posted about our juicer I talked about how delicious this pulp tastes, but I didn't explain why it's so important for health.

Benefits of Pulp
(Source: Superfoods Rx)

- Fiber! The reason the juice would spike my blood sugars so much faster than the actual oranges has a lot to do with the lack of fiber (specifically pectin). When you add extra pulp to your juice, or just eat the whole orange, the pectin fiber will help blood sugars rise steadily and then fall steadily, thus keeping your energy high and your hunger at bay. Fiber is also great for weight management.

- Hesperitin, which is a type of flavanoid, helps revive vitamin C after it's killed by free radicals. In other words, hesperidin strengthens the effect of the vitamin C found in oranges. More hesperitin is found in the pulp.

- There is twice as much vitamin C in the pulp compared to the juice

- Limonene, which is a phytonutrient found in oranges, is found mainly in the pulp and skin. Limonene may help stimulate our antioxidant detoxification system, thus helping to stop cancer before it can begin. Ummm...what more could you ask for?!


And we made popsicles with our OJ!




Stay tuned for my next post, where you will learn what we've been doing with the pulp.

Updates From Last Post: If you didn't read the comment section on my last post, I urge you to. It's filled with so many fantastic opinions and additional information on the topic of protein! I received a few comments about how it's actually not very difficult to get plenty of protein when you are a vegetarian. I do agree with these comments, one hundred percent. These days there are so many fantastic vegetarian sources of protein, and I am certain that many vegetarians (and most vegetarians who read my blog) get plenty of protein. However, I would be willing to bet that on average most vegetarians, especially young ones with little knowledge about nutrition, do have a hard time get enough protein. Have I done the research on this? No. I am making these assumptions based on my own personal experiences as a dietitian. I can't help but put vegetarians in the category of people who may need more protein. But certainly this does not mean all vegetarians are lacking, and this lends more opportunity for dietitians and other nutrition experts to help out as much as possible.

Have a great weekend everyone! Any fun plans?

Beer; Could It Be Better For You Than Wine?!

By now I think most of you know that I love beer. I'm one of those women who orders beer over wine any day!

Let's take a quick look at some of my experiences with this yeast, hops and barley-filled brew.....


When I went to Colorado to present my research at the ADA Food and Nutrition Expo, I met up with my good friend Sarah, and we did some beer tasting.

They were all delicious, but I tend to favor the wheat-beers (ironic considering I don't eat wheat....). I'm convinced that the fermentation process helps break down some of those sugars that my body malabsorbs.

When I was training for my job (in Pittsburgh) I took one evening to explore this great beer cave. This place had every beer imaginable!



Nick and I always ask for beer at weddings (especially when it's one we can't get in Columbus!)



And we always keep some of our favorites in our fridge at all times....


And when all the girls ordered Bud Light, Miller Light, or mixed drinks at this Bachelorette party, I enjoyed a giant Hefeweizen (Franziskaner is my all time favorite beer!).


And lets not forget Great Lakes Christmas Ale! It comes to stores in Columbus in November, but is sold out by the end of December. Nick and I bought two cases this year, and allowed it to last until Christmas. I'll be honest, we rarely let anyone know we had any when they came over! Muahaha

Not to say there aren't other great Christmas/holiday brews.....


But nothing compares to the Great Lakes Christmas ale, not even our own locally made Winter Warmer.

So why am I so excited about this post?? In January of this year I received my ADA Times magazine (American Dietetic Association) and on the front cover I saw this:

Health Benefits of Beer
(Source: ADA Times)

- Any alcoholic beverage (consumed in moderation) may actually increase good HDL cholesterol, lower bad LDL cholesterol, and reduce the risk of blood clots.

- Beer may help lower the risk of kidney stones. How? It has a high water content and a diuretic effect, both combining to help reduce kidney stone prevalence. The hops in beer may also help reduce the release of calcium from bones, another risk factor for kidney stones.

- The high silicon content of beer is associated with greater bone mineral density.

- Beer contains more fluid than wine (more than 2.5 times as much water) and therefore contributes to your daily fluid needs more so than other alcoholic beverages

- Dark beers can provide up to 1.3 grams of soluble fiber, per 12-ounce drink. Not bad!

- Beer is a plant source of B12, which is important for vegetarians and vegans

- Beer has more calcium, magnesium, phosphorus, B-vitamins and more selenium (per serving) than wine.

- Do you drink wine for its antioxidants? There are very few studies that have observed or tested the bioavailability of antioxidants in wine, or beer for that matter. However, one study did show that ferulic acid (an antixodant in beer) entered the body more efficiently than the ferulic acid from a tomato. Impressive!

- What about the resveratrol in wine? Beer may be lacking this "anti-aging" and "heart-protective" antioxidant, but in reality, the amount of wine you would have to drink in order to get any benefit from resveratrol would be enough to cause serious health problems.


BEER TIPS

- Darker beers have more fiber


- Beers with more hops (such as pale ales) have more phytochemicals (plant nutrients, which many times act as antioxidants)

- The more malt in the brew, the more B-vitamins it will contain (such as B-12, Niacin, folate, riboflavin and thiamin)


Question: Are you a beer lover like me?? What's your favorite beer?

** Warning: If you are not an alcohol consumer you should not start drinking just to get health benefits. You're better off just staying away completely! But now you know that if you do drink (in moderation, 1 drink for women, 2 for men, per day) it can be good for you! **