Lady finger

What is green, likes a little southern heat, and is also known as lady finger?  It is often fried in the South, but tastes FABULOUS baked, sautéed, or thrown in soups and stews!

Okra!  It grows best in warm weather, but can be enjoyed all year long.  It is a vegetable with a high content of fiber, vitamin A, folates (great for those ladies who are pregnant), vitamin C, B vitamins, vitamin K, iron, calcium, manganese, and magnesium.  Whoa- that is a mouth full of stuff that does a body good! 

Bake it, don't fry!

No need to fry that okra to get it tasty.  Try baking it!  I like to cut up okra and place on a foil-lined baking sheet, drizzle a little olive oil, & then sprinkle sea salt.  Sometimes I will experiment with other spices too (like lemon pepper).  Then, I stick it in the oven for about 15 minutes at 425 degrees.  I like it slightly crispy so may leave it in longer if it isn't quite there yet.

A few storing tips:

• Do not wash until ready to use (otherwise it will get overly slimy)
• Use within 2 to 3 days
• Store in the warmest part of the fridge in a paper bag

Other quick recipe ideas I found:

• Stewed okra and tomatoes: http://www.eatingwell.com/recipes/stewed_okra_tomatoes.html
• Hot & sour okra pickles: http://www.eatingwell.com/recipes/hot_sour_pickled_okra.html
• Grilled okra: http://allrecipes.com/Recipe/Grilled-Okra/Detail.aspx?event8=1&prop24=SR_Title&e11=okra&e8=Quick%20Search&event10=1&e7=Home%20Page

Eat well,
Bri

Pop to the Corn

Popcorn makes a great snack!

My mom has told me in the past that she craved popcorn whenever she was pregnant with me.  I believe it.  I love the heck out of some popcorn. 

Not all popcorn is created equal though.  Humans have a way of putting everything under the sun in different food products and not always for the better.  Ever read the calorie count for a bag of buttery popcorn at the movie theater?  You'd have to watch the movie on a treadmill to burn off maybe half of those calories.  The ingredients list in the artificial buttery spread alone is longer than the Declaration of Independence too.   

But, have no fear.  There are plenty of ways to enjoy a snack of popcorn without all the artery-clogging ingredients.  The hardest thing about eating popcorn, though, is pacing yourself.  Savor it!  And if savoring it is hard for you, have a piece of string cheese or small handful of nuts before enjoying the popcorn.  The protein will help fill you up quicker.

There are MANY options for popcorn lovers.  If you love the sound of popping corn, try an air popper.  The popcorn machines are fun to use and you get to determine what ingredients you use to season or flavor it.  If you are on the go and need something already made, try pre-made bagged popcorn.  I like the Fit brand (sea salt flavored), but there are plenty others too.  The ingredients in this one are: popcorn, non-GMO canola oil, & sea salt.  And what about boxed microwaveable popcorn?  Well, some aren't that great for you and there is a simpler way to make microwaveable popcorn (cheaper too!).  Read this recipe for a way to make popcorn in the microwave with a brown paper bag...  http://allrecipes.com/Recipe/Microwave-Popcorn/ 

Different flavors or seasonings I think sound tasty:

• Dark chocolate shavings
• Parmesan cheese (with or without a drizzle of olive oil)
• Drizzle of olive oil & sprinkle of favorite spice
• Black pepper & lemon zest (or squeeze of lemon)
• 1/2 teaspoon cocoa powder & 1/8 teaspoon of chipotle powder
• 1 teaspoon cinnamon, 1/8 teaspoon cloves, & 1 tablespoon each of 3 of your favorite nuts or seeds (think pumpkin seeds, slivered almonds, chopped pecans, etc.)
• 1 1/2 teaspoons each of coconut butter & coconut sugar plus 1/8 teaspoon cinnamon

How do you eat your popcorn?  Feel free to share!

Eat well,
Bri

Pour me!

This post is short and sweet, my friends.  Partially because I am not feeling well, but mostly because I know you are busy and like short & sweet posts from time to time.  Am I right? 

Anyway, so "pour me" because I feel like all I can stomach today is saltine crackers and because it is my clever way of introducing the topic of choice- salad dressings.  Ya know, the stuff you pour on your salads!

Most of you probably just grab and go, but I have always been stuck in a rut when looking for the right salad dressing.  It takes me for-ev-errrrrrr!  (Say it like Sandlot!)  It takes me longer to pick out salad dressing than it does to pick out my clothes in the morning.  Perhaps that's when you know you are a dietitian and not a fashion designer!

I tried a new one the other day and wow, did I find my salad dressing soul mate.  And... drum roll  please... it has my name.  Whoa! (Say it like Joey Lawrence in Blossom... and if you are too young to know, google it.)

Beautiful name, isn't it?! ;)

Anyway, what I like about this dressing is that it does not list sugar in the ingredients list and I can pronounce all of the ingredients in it.  Another one I like is Newman's Own Olive Oil & Vinegar, but of course this can be replicated on your own with...  yep, olive oil and vinegar.  What a concept!

There are plenty of recipes for healthy salad dressings too.  Anyone have a favorite??  Please share if so!!  Here is one I think looks yummy and I can't wait to try from Simple Bites:

No sugar in this bad boy!

Garlic Herb Vinaigrette

• 1/2 cup raw apple cider vinegar
• 1-2 tablespoons Dijon mustard
• 3 garlic cloves, minced
• Pinch of sea salt & black pepper
• 2 tablespoons fresh herbs
• 1 1/2 cups olive oil

Combine all the ingredients except for the olive oil & stir well.  Add olive oil, cover tightly, and shake well.  Best to put in a glass jar or bottle!

Eat well,

Bri