Curried Zucchini and Couscous

Do you ever read a recipe and say to yourself "no, this isn't good enough, I can make it better!".  I do. Although maybe my "better" is different from other people's "better".  I typically don't add more cheese, salt, or fat in order to make something taste "better", instead I try to add something healthy and tasty, such as in the case of today's recipe.  The original recipe called for slivered almonds, toasted, and only 1/4th cup.  I love almonds in salad, so I used sliced almonds (I prefer the taste) and doubled the amount. Simple.  In my opinion more sliced almonds made this dish better (I also added a couple more twists from my fresh ground pepper mill).

Ok, now I really think I'm telling the truth when I say this is the last zucchini recipe of the season (well, the last zucchini-focused recipe. I do still use zucchini in the fall and winter because I love it so! In fact, it may just show up again as a "side-note" in a recipe next week) We're moving on to bigger and better things soon; butternut squash and pumpkin.  Be prepared, I do have a slight addiction to both (and of course we have a million butternut, so as you will soon find out they have been put to good and tasty use).  But until then, it's still summer.

Curried Zucchini and Carrots

Source: EatingWell.com

Serves 4

Ingredients

2 Tbsp. extra virgin olive oil

3 medium zucchini, diced

1/4 cup finely chopped onion **

1 cup water

1 Tbsp. lime juice

1 tsp. curry powder

1/2 tsp. ground cumin

1/2 tsp. salt

1/4 tsp. freshly ground pepper

2/3 cup whole-wheat couscous **

1 cup chopped carrot

1/2 cup sliced almonds, toasted **

** NOTE: If you are following a low FODMAPs diet, omit the onion and replace the flavor by using a Tuscan extra virgin olive oil.  Also be aware that almonds contain FODMAPs, but the amount in this recipe shouldn't cause problems.  If you are really sensitive to the FODMAPs in wheat (or if you follow a gluten-free diet), use quinoa instead.  However, most people should be able to handle the small amount of actual wheat you get in one serving of this recipe.

Directions

1.  Heat oil in a large saucepan over medium heat.  Add zucchini and onion and cook, stirring occasionally, until starting to soften, about 3 minutes.  Transfer to a large bowl.

2.  Add water, lime juice, curry, cumin, salt and pepper to the pan and bring to a boil.  Stir in couscous. Remove from heat, cover and let stand for 5 minutes.  Fluff with a fork.

3.  Add the couscous and carrot to the bowl with the zucchini; stir to combine.  Serve topped with almonds.

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This salad was the perfect ending to an amazing summer.  Nick and I enjoyed it with some chicken from the grill, then had leftovers in our lunches for a couple days (the recipe made four servings, but these servings were large, so keep that in mind when you see the calorie number listed below!). 

Estimated Nutrition Facts for 1/4th of dish

Source: CalorieCount.com

Nutrition Highlights:  Excellent source of fiber, vitamin A and vitamin C.  Good source of protein.

I don't know about you, but I'm ready for fall now, seriously, bring it on (it's still really on and off hot and cold here in Ohio, but I'm already starting to live and think like it's fall....squash, pumpkins, hot soups, if I wish it, it will come).  The mornings are already reminding me of cold days at the bus stop when I was a kid.  And of course since football season is three weeks in (GO BUCKS!) it's already fall in my opinion.  Thanks for reading, and enjoy your Monday!

The Candid Rd

East Indian Curried Chicken with Capers and Whole Wheat Couscous

There is something about artichokes that I really love.  Maybe it's the salty brine? Or the soft and yet al- dente texture (soft on the inside and somewhat al dente on the outside)?  I'm not sure what it is, by I like them.  Did you know that artichokes are full of prebiotic fiber (also known as the food for your good bacteria)? Therefore they can benefit the health of your intestines and gut.  Of course, for someone like me with IBS, foods like artichokes can sometimes cause stomach pain (I know, it doesn't make sense, does it?). For that reason, I typically avoid eating a lot in one sitting, but one or two can't hurt (well, most of the time).

East Indian Curried Chicken with Capers and Whole Wheat Couscous

Source: The Slow Cooker Bible (by Crock Pot)

Serves 6

Ingredients

 2 cups ripe plum tomatoes, diced

1 cup artichoke hearts, drained and chopped **
3 large carrots, chopped

1 cup reduced-sodium chicken broth **

1 medium red onion, chopped **

1/3 cup dry white wine

1/4 cup capers, drained

2 Tbsp. quick-cooking tapioca

2 tsp. curry powder

1/2 tsp. ground thyme

1/4 tsp. salt

1/4 tsp. black pepper

1 1/2 pounds boneless, skinless chicken breast

2 cups cooked whole wheat couscous **

** NOTE: If you are following a low FODMAPs diet, be aware that this is a higher FODMAP recipe.  First, the artichoke hearts might cause some problems (especially if you are in the initial elimination phase of the diet).  You could use them, like I did, or just omit or reduce the amount.  Look for a chicken broth with zero onion or garlic (ValuTime reduced sodium chicken broth from Giant Eagle is what I use, and I believe Kroger's reduced sodium chicken broth is fine too) or just make your own.  Last, omit the red onion ( I omitted the onion and it still tasted great) and use rice instead of couscous (or just serve yourself a smaller portion of this wheat-based side).

Directions

1.  Combine tomatoes, artichokes, carrots, onion, broth, white wine and capers in the slow cooker.

2.  Combine tapioca, curry, thyme, salt and pepper in a small bowl.  Mix to combine, then add to slow-cooker.  Stir well to combine.  Add chicken.  Spoon sauce over chicken to coat.  Cover; cook on low 7 to 9 hours or high 3 to 4 hours.

3.  Serve chicken and veggies over couscous. Spoon sauce over chicken.

I'm like a kid when it comes to slow cookers...I get impatient and I keep lifting the lid to see what it looks like.  The smells are just so enticing!

Does anyone else get really excited about cooked carrots?  This recipe didn't call for carrots at all, but I added them because I'm obsessed (what's with me and the orange veggies? Carrots, pumpkin, I guess I just love my beta-carotene).

On the day I made this Nick was working (as usual) and I made sure to have the house smelling wonderful by the time he walked in the door.  Typically he smells the food, says something kind like "oh yum, smells great!" and then walks downstairs.  On this particular afternoon he asked for a taste.  I lit up; "You want to try it right now?!  OK!".  He loved it (and coming from a guy who "hates artichokes" I felt like this was a huge success.)

Estimated Nutrition Facts for 1/6th of dish

Source: CalorieCount.com

Nutrition Highlights:  Good source of iron, excellent source of FIBER (thank you artichokes!), protein, vitamin A and vitamin C.

One of my top five slow-cooker meals, hands down.  It was simple and absolutely delicious.  I'll definitely make this again (and again) because I still have more "quick-cook tapioca"....who uses that anyway?!

QUESTION:  Do you like artichokes? Have you ever used quick-cook tapioca in a recipe? Am I the only quick-cook tapioca virgin (well, not anymore!)?

Thanks for reading!

The Candid Rd 

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Italian-Indian Fusion Breakfast Burrito

I love the idea of breakfast for dinner.  Nick and I eat eggs for dinner probably twice a week.  That being said, the concept of a breakfast burrito is sort of like eating dinner for breakfast.  I mean, yes, there are eggs, which are typically found in breakfast foods, but burritos are typically eaten at lunch or dinner.  Typically.

Imagine eating a Chipotle burrito for breakfast.  Ok, that might be pushing it a bit.  As I've mentioned in the recent past, breakfast is important (you knew this) but it may also be important to make sure you aren't just "Breaking your fast" but instead that you are eating a substantial amount of calories while doing so.  Research is showing that not only is breakfast important but that it might be best to make it the largest meal of the day ( that is, instead of lunch or dinner, which is when most people have as their largest meals).  There was a recent study that showed women with metabolic syndrome lost more weight over a three month period when they consumed 50% of their calories at breakfast, vs. those who consumed 50% at lunch (all calorie consumption was the same for both groups; 1400/day).  Remember a few weeks ago when I posted about the importance of including at least 30 grams of protein at breakfast? Many of you were floored with this high amount of protein because it's not possible to reach that amount without eating a large amount of calories. But the reason why it seems like a lot is because most Americans are used to eating very small breakfasts, with very little protein, and then consuming the majority of their calories in the late afternoon and evening hours (I won't lie, I'm still working on reversing this habit myself).

It's time for all of us to reverse that trend.  Let's start with a breakfast burrito.

Italian-Indian Fusion Breakfast Burrito

Source: Substitute Yourself Skinny

Serves 2

Ingredients

1/2 Tbsp olive oil
1/4 cup chopped fennel
1/2 cup chopped red bell pepper
2 Roma tomatoes, seeded and diced
1/2 cup chopped broccoli **
1/8 tsp. salt
2 eggs and 1 egg white, beaten
1/2 tsp. turmeric
1 Tbsp. chopped fresh basil leaves
1 Tbsp. fresh chives
1/2 cup shredded low-fat mozzarella cheese
2 medium whole wheat tortillas (9-inches) **

** NOTE: If you are following a low FODMAPs diet, the broccoli and the whole wheat tortillas might be an issue.  For most people the amount of broccoli in this dish shouldn't cause problems (typically 1/2-cup or less is tolerated well).  As for the tortilla, you can use a gluten-free variety instead.

Directions

1.  In a medium saute pan over medium heat, heat the oil.  Add the fennel and saute until tender, about 5 minutes.  Add the peppers, tomatoes, and broccoli and salt.  Saute until tender, about 5 minutes more.

2.  Transfer the veggies to a bowl, and set aside.  Scramble the eggs until just cooked, adding the turmeric about halfway into the cooking process (and incorporating well).  Equally divide all the ingredients, including the eggs, veggies, basil, chives and cheese, among two tortillas.

3.  Fold and enjoy!

Just a side note, the original recipe called for onions, but I used fennel.  I don't eat onions so fennel seemed like a good (but slightly odd) substitute.  In my opinion, it worked.  If you haven't tried fennel, you must.  It might sound like strange ingredient for a breakfast burrito (because, it is) but sometimes it pays to take food risks!

Estimated Nutrition Facts for 1 burrito

Source: CalorieCount.com

Nutrition Highlights:  Good source of iron, excellent source of fiber, protein, vitamin A, and vitamin C.

The turmeric did a nice job of turning the eggs orange.  Pretty, no?

QUESTION:  Have you tried fennel? Have you ever made an Italian-Indian fusion dish??

I hope you had a nice weekend and have an even nicer week.  Happy Monday, and thanks for reading!

The Candid Rd

To Weigh or to Measure? (FAQ Friday)

As I've mentioned, briefly, I am no longer a supermarket dietitian.  Actually my job has been completely transformed over the past month, and gone are the days of personal dietary consultations with clients trying to lose or gain weight.  As part of my new job I meet with students who need help finding gluten free, peanut free, dairy free, etc. foods, now that they are away from the comfort of their own home and familiar environment.  While I may not be doing private consultations as part of my full-time job, I'm still hoping to do a few hours here and there for friends, family, or anyone who would like me to come over to their home and do a cabinet or kitchen "makeover".  I guess you could call me the very part-time "traveling consultant dietitian".  I do enjoy meeting with people for one-on-one consultations, very much, and I'm lucky to have a profession that still allows for that every once in a while, when time permits.  Lately I've been thinking about new methods to use in order to give people specific goals on what to eat and how much. I usually start out by weighing clients on a scale, then giving them a new weight (and calorie) goal based on their age, height and sex.  However, having seen the effect the number on the scale can have on people (women and men) I'm thinking of skipping the scale from now on, and just using a tape measure.

I've written some posts about the scale before.  Please read them if you'd like......

Do you weigh yourself?

What does the scale really reflect? 

While the scale has been a great tool for me in the past (and honestly, still is something I use for myself maybe once or twice a month) I've decided I'm not going to be purchasing one for clients to use when they visit with me.  Here are some basic reasons why I refuse to buy a scale for personal consultations;

1)  I hate weighing myself. I hate getting on a scale. I hate when the number on the scale effects the rest of my day, no matter how hard I try not to let it.  Because I have been happy weighing myself only when I go to my parent's house (they have a scale) I'm afraid that if I buy one for my home and say it's "for clients only" I will be enticed to get on the scale more often.  That being said, if my clients want to weight themselves they can do so, at their own home.

2)  I always cringe when a client gets on the scale, all excited, then sees a number he/she doesn't like.  Not only do I feel bad for him/her, but I feel bad for myself because I then have to explain why this may have happened.....I feel like a broken record.  And this awful situation is almost always followed-up with a "but my clothes feel looser!", which to me means "yeah! You are losing!", but to them the number on the scale still bears more weight (pun intended).

3)  Fat does not weigh more than muscle (ie: 1 pound of fat = 1 pound of muscle. Obviously).  But, if you have a 4 x 4 piece of fat and compare it to a 4 x 4 piece of muscle, the muscle will weight more.  Therefore, per square inch the fat does weigh more.  A scale does not help you determine whether you have lost fat and gained muscle.  You may be lifting more and eating everything right, but your weight might stay the same because you've lost fat and gained muscle.  Ugh.


4)  Raise your hand if you've ever gotten on a scale at home to see one number, then jumped on a scale at your doctor's office (literally 30 minutes later) and there is a 1-5 pound difference (I know all of your hands are raised. Mine sure is).  Scales are not to be trusted, they all seem to weigh differently!


5)  Raise your hand if you've ever gotten on a scale one day, then jumped on the next day (same scale, same time of day) and you notice you have "gained 5 pounds".  My hand is raised.  Does that mean you've gained five pounds of fat?  Unless you ate 17, 500 calories over your calorie budget....NO!  Most likely you're just retaining water because you ate a higher carbs or sodium meal the night before (or perhaps it's hormonal fluctuations. It's fun being a women.)  Read this article for other reasons your weight can fluctuate.


Instead of getting people on a scale I'm going to measure their waist, and possibly their waist to hip ratio.  Go ahead and determine your waist to hip ratio here.  Make sure you are measuring your hip at it's widest part (typically that's the widest portion of your bottom), and your waist should be measured at or above your belly button.  Be sure not to breath in, just stand normally and relax.

Source

I think just measuring someone's waist on the initial visit will be enough of a baseline to use for goals.  The recommendation, for health, is less than 35 inches for women and 40 inches for men.  So I envision clients coming in, getting their waist measured, learning which foods to include in their diet and which to minimize (based on their own personal needs) then coming back in a month and see if they lost inches.  Heck, even a positive change in energy and attitude may be enough to keep someone motivated (I've seen it!).  Compare this to getting on a scale and seeing a +1 pound after a month of positive changes and lots of hard work.  That's just the worst, and let's face it, it often means absolutely nothing in regards to how far you've actually come.  FitSugar posted a few other ways to measure weight loss in this article (all good options, in my opinion).

I bought a pink measuring tape. It's just so much more friendly than a scale.  I mean, it's pink!

Oh, in other news, have you seen my new "Stand-up" desk?  I went to Bed, Bath and Beyond and bought a bed table/tray (you know, one of those trays you bring to someone who wants breakfast in bed) and I put it on top of my work dest so I can stand while I work. You're jealous, right?! You want one too, I'm sure (that's what I keep telling my co-workers..."you're jealous!"...although I know secretly they think I'm just insane).

I have to give credit where credit is due; I got this idea from my friend Kelly from where I used to work. Brilliant I tell you!  I hadn't completely unwrapped the desk when I took this photo, hence the cardboard still on it.

QUESTION:  Do you weigh yourself? What do you think about a dietitian without a scale?  Also, would you ever stand-up while at work, all day??

Have a great weekend, GO BUCKS, and thanks for reading!

The Candid Rd