Dukan Diet? Um...Hoping I'm Not the Only One Laughing

Seriously? Dukan diet? Not to sound juvenile, but it's sounds, well, interesting. No offense Dr. Dukan, but it's a funny name to tag onto a diet plan. Yep, I'm snickering like a 10 year old boy.

As I sit hear eating my breakfast of eggs (real ones), whole wheat toast, and bacon (the real kind...not the kind that gobbles), I read the various headlines: Push-ups = good...Radioactive iodine & water = bad for babies...Dukan Diet to Hit U.S. = what the...?

Think Adkins diet, blended with the "Eat Like a French Woman" diet and this is kind of what you get.

Poor Kate Middleton...seriously. Can't a girl just marry a prince in peace? (Not that I follow this stuff, but holy crap...how can you miss it? This is tied to the whole Dukan diet explosion. [insert another giggle here])

I'm not a registered dietician or a nutritionist, but I know a bit about eating healthy. Let me break it down for you in ten easy points:

1. Eat from the major food groups (protein, whole grains, veggies, fruits, dairy)
2. Avoid processed crap...I mean food (a good rule of thumb...pre-made, multiple ingredients beyond what the food actually is = most likely processed).
3. Balance and moderation are key.
4. Water, water, water.
5. Watch the sugary, fatty substances. Use healthy fats (olive oil for example).
6. Did I mention moderation?
7. Eat smaller meals more frequently (6 small per day or 3 meals 2 snacks).
8. Try not to eat...just to eat. Eat with purpose (first thing in the a.m., after working out, etc.).
9. Eat before you are hungry (keeps the metabolism going...and helps avoid the urge to scarf down the first edible thing you lay eyes on, which could be very dangerous).
9. Enjoy your food..take your time and try to drag it out for that very important 20 minutes (so your brain gets the message).
10. Don't starve yourself...or follow extreme habits/diet fads. This isn't living. And it certainly isn't healthy living.

Here are some links to some real, honest to goodness, ways to eat right:

Food for Thought (Prevention) with Cynthia Sass, MPH, RD
Weelicious (Not just for baby food)
Hot and Healthy Mom (Eats)
Eating Well
Cheap, Healthy, Good

And there are many more out there...these are just a few to get you started.

Seriously? Dukan diet?

Anna Marie, Ph.D.

Holy Guacamole!

Guacamole 

Remember last week I mentioned that I make my roasted butternut squash salsa with guacamole? I figured I might as well share that recipe, too (in case you want to do the same).

4-5 Haas avocados (I always get extra, because inevitably one doesn't ripen, is bad, etc.)

Bunch of fresh cilantro (as much as you like)

3-4 cloves of garlic

1/2 chopped white onion

1 small lime

1 medium tomato

1 serrano pepper (de-seeded and chopped)

Sea salt (to taste)

First, I add all of the ingredients except the avocados, sprinkle with a healthy does of sea salt and muddle together. I then add the avocados, sprinkle a bit more sea salt and mix until combined but still chunky.

You can alter the salt, cilantro, pepper and/or garlic to your liking. My little dude eats this by the spoonful!

Anna Marie

Anna Marie

Recipe of the Week: Warm Roasted Butternut Salsa

To honor the Tampa Taco Bus for it's new found fame on the Food Network's Diners, Drive-Ins and Dives I thought I would share my go-to salsa recipe I created after enjoying their Butternut Square Tostada.

I serve this salsa warm, with tortilla chips, pitas, or some times, I just eat it plain. I love to serve it with my homemade guacamole as a meal (sangria or margaritas optional!).

1 large butternut squash (split, de-seed and roast in the oven until tender)
1-2 large tomatoes (de-seeded and chopped. Easier? Use a can of low sodium petite diced tomatoes)
1/2 red onion (chopped)
2-3 cloves of garlic (minced for more punch, sliced if you like a milder garlic flavor)
fresh cilantro (chopped and to taste...some people hate cilantro, so leave it out if you'd like)
2 shallots (chopped)
1 hot pepper (your choice...habanero? scotch bonnet? de-seeded for less heat)
fresh ground sea salt (to taste)
healthy dose of cotija cheese (or shredded queso blanco)

Scrap inside of roasted squash (while still hot) into bowl. Add in other ingredients and mix together (but leaving chunky). Top with cotija cheese.

Beautiful color, healthy y tambien, muy rica!

Enjoy!

Anna Marie, Ph.D.

Roasted Acorn Squash Stuffed with Chicken Salad a la Pane Rustica

I have to be completely honest. This recipe is a complete rip-off from Pane Rustica's own lunch special. When I lived in Tampa, I would stomach/brave the snobbery/plasticity that pervades South Tampa to enjoy this particular dish. So I tip my hat to the owner's of Pane, as this is a fabulous dish that can be altered to reflect the season simply by changing the style of chicken salad that you add to the squash. It is lovely filled with their current chicken salad (an olive tapenade, basil, deliciousness) or the other version which I love - a curry infused, summery chicken salad.


It is relatively healthy, as long as you keep things like mayo and other higher fat ingredients in moderation (and I always use the olive oil based mayo). To take a short-cut you can get a rotisserie chicken or just use grilled/sauteed chicken breasts.

This is how we do it....

Roasting the Squash:

• Pre-heat over to 375 degrees
• Cut acorn squash in half and scoop out the seeds
• Place face down in a glass dish with a small amount of water and cook for 25-30 minutes
• Flip acorn squash over, drizzle with a bit of EVOO, sprinkle with a seasoning if desired (garam masala? cinnamon? a small bit of brown sugar? all of the above?)
• Cook for about 20-25 minutes more until flesh is easily pierced with a knife

Chicken Salad:

• Cut pieces of chicken into small chunks (2 cups or so)
• Mix in about 2-3 tbs. mayo (or to taste)
• Add in your desired amounts of any (or all) of the following: raisins or dried cranberries, walnuts/pecans, grapes, chopped apple, small chunks of gruyere cheese (if desired), celery (and I've used pineapple before as well). Get creative and find your own unique combination!
• For spices, I sprinkle in the following to taste: a bit of sea salt, black pepper, curry powder, garam masala, and sometimes a little seasoning salt (with no MSG). 
• Mix well and chill. 

Fill each half of the acorn squash (while warm) with the chicken salad - the hot/cold combo is delicious. Serve with a side salad and some crusty french bread with a smear of seasoned goat cheese (for a more "unhealthy" version. Paired with a nice chardonnay or a sweeter reisling, this dish makes for a nice lunch or dinner. It is loaded with fiber and protein, and best of all, tastes great. 

Thanks for the inspiration Pane Rustica, and keep on doing what you do! (If you have never been to this restaurant, definitely go check it out. If you are feeling adventurous, try out their daily "Shut Up and Eat" special. It's always a delightful surprise. 

Anna Marie

Healthier Chicken Coconut Curry

While I can't say that this is a 100% "healthy" chicken curry, I can say that it is "healthier" than what you would get if you went out to eat (i.e., panang chicken, coconut curry). There are a few things that scream healthy about this particular dish: diversity of bright, colorful vegetables (i.e., bell peppers, sweet potatoes, shallots, red onion, green onion); lean chicken breasts; low fat/low sodium broth; and the kick from red pepper adds a nice metabolism boost. The "healthier" part comes from cooking with olive oil and using reduced fat coconut milk (as the full fat stuff, while good packs some extra calories and fat).

Ingredients

• 1-2 lbs. of lean chicken breast (trimmed...I find Perdue brand to be better bang for the buck, as the other brands have lots of fat and gristle, but this one needs no added work)
• 1/2 each of red pepper, orange pepper and yellow pepper, cut into thin strips
• 2 medium sized sweet potatoes (peeled and chopped into chunks)
• 1/2 red onion, sliced
• 2 shallots 
• 1-2 cups of chicken broth (I prefer to use the 99% fat free, organic, no MSG broth)
• 2 cans reduced fat coconut milk (I use Thai Kitchen brand, but there are a few others out there)
• 1-2 tbs. of red curry paste (I use Thai Kitchen brand, but in a pinch if you don't have this you can make it a yellow curry and use curry powder...tastes just as awesome)
• red pepper flakes (you control this...the more you use, the hotter the dish)
• salt & pepper
• dash of turmeric and/or garam masala (if you have it...if not it doesn't matter). 
• 2 tbs. extra virgin olive oil
• chopped green onions
• chopped cilantro 

Directions

1. Heat large pot on medium heat, meanwhile chop the chicken into large chunks and season with salt and pepper. 
2. Cook chicken until no longer pink and set aside in a covered contained (I usually grab something larger, because it can be used again for the leftovers). Do not drain the chicken - just scoop out of pot, leaving the oil and juices for next step. Time saver: While the chicken is cooking, chop other vegetables.
3. Add the onions, shallots and peppers and saute until they start to turn tender, but not completely soft (about 4-5 minutes). 
4. Add in the sweet potatoes, two cans of coconut milk, curry paste and seasonings (if desired). Mix until paste has dissolved. 
5. Add in chicken broth just until ingredients in pot are covered.
6. Bring up to a boil for several minutes, stirring periodically. 
7. Re-add the chicken chunks, cooking on low until thicker. If you prefer a thicker broth, continue a low-boil until liquid reduces to desired consistency. 

I serve this over jasmine rice that has been sprinkled with a bit of cardamon. The aromatics of this combination creates a flavor explosion. Top with a healthy dose of green onions and cilantro.

The "better for you" option is to serve it over brown rice. The really "not so healthy" option is to include a scoop of mango ginger chutney on the side (Major Grey's) and a nice, warm slice of whole wheat naan. 

Enjoy! And if you take a picture of it, send it in! We ate all of ours!

Anna Marie

Serving Up a Side Dish of "Not So Leafy" Salad.

Sometimes when we are trying to come up with a dinner idea, I get all wild and crazy and decide to "throw something together." My husband is more of a "follow the recipe" kind of person, so I think this makes him a little nervous. I like to make it up as I go along, which either leads to success or a big 'ol fail. A few weeks ago, we were having steak and I felt the need to make something salad like, as I am not a big fan of the steak dinner. So, I started my dig into the depths of the fridge and found a few things and created a colorful, delicious side salad, sans lettuce. I wish I had a picture, but alas, I was not thinking ahead. I just wanted to eat it.

This is super easy, super healthy (lots of color is a good sign of beneficial nutrients), and fast (no cooking involved).

This entire recipe is "to taste" so taste it as you make it to find the balance you like.

• 1 pint of grape tomatoes - I cut them into halves, but you can leave them whole as well
• 1/2 cup (or more or less) of crumbled feta cheese
• 1 orange bell pepper (chopped)
• 1 red bell pepper (chopped) (or green...or whatever kind of bell pepper you have)
• Fresh flat leaf parsley, chopped (if you have it - I did, oddly enough. You could also use other other herbs...basil, perhaps?)
• About 1/4 cup of red onion (adds a bit of kick)
• Salt/pepper to taste
• A few grinds of Italian seasoning (or sprinkles...again to taste)
• Toss with a good balsamic vinegar and a splash of extra virgin olive oil (to taste)

Simple? Yes. Delicious? Absolutely. Who said "salad" required lettuce? This salad has lots of satisfying crunch and was the perfect side dish to a nice rib eye steak, but could go with anything (tuna? chicken? or simply on it's own). 

Enjoy!

Anna Marie

The Great Greek Granola Parfait

Recipe of the Week


Every week I am going to post a recipe/food idea with the goal of giving you something tasty that will serve to either fuel your workout or provide you with a great recovery meal.

I'm keeping it simple today - this is a great workout snack or meal, either pre or post. If you eat this pre-workout, I'd definitely make sure you eat at least an hour before your workout. If afterwards, shoot for 30-60 minutes post workout, to make sure your body gets what it needs to refuel.

The Great Greek Granola Parfait

All you need for a healthy start!

(This can be made with any brand, but I'm going to plug some of the cheaper brands available).


1 single serving size of Chobani Plain Fat-Free Greek Yogurt (check out this link for coupons!)
1-2 tsp. of honey (your choice)
1/2 - 1 cup of the fruit (fresh or frozen) of your choice
1/2 cup of Special K Low Fat Granola

Mix in a bowl and enjoy! It has healthy fat (mainly from the granola), fiber (both help in keeping you full and leaving you satisfied), and protein to help your muscles recover. It is a small, but filling power breakfast that deserves to be called Great!

Why these ingredients in particular?

Greek yogurt always comes out the winner with a whopping 18 grams (!!!) of protein, only 7 grams of sugar (in the plain), no fat, and only 100 calories. It's a perfect combination of milk and live cultures and that is it. No fillers, no added this or that. The plain is perfect for other uses, too. Sour cream substitute, mixing in fruit, making yogurt dipping sauce are just a few ideas.

Honey is a great, natural sweetener that allows you to control how much goes into your yogurt. Other yogurts have tons of sugar from the sweetened fruit that has been added. Add honey to your liking, but keep it within reason (1 tablespoon has 60 calories = 16 grams of sugar). A teaspoon or so is all you need, especially if you add the fruit.

Fruit delivers a kick of natural sweet as well, along with fiber and various vitamins depending on the fruit you select. This allows you to also change it up if you get bored with peaches....or blueberries...or mango...perhaps strawberries....I like to chop the fruit into bite sized pieces and leave the peel if edible (lots of nutrients there, too!).

Last, but not least, Special K Low Fat Granola has always been my go-to granola. Sure, there are lots of "healthy" organic brands that you will pay twice as much for (and they also are loaded with twice as much fat!). You can get this one with or without raisins (if you like a little chewy texture in there). It is also available at pretty much any grocery store (no special trip to Whole PayCheck...I mean Whole Foods). Yes, it sounds like a lot of calories (190 in 1/2 cup) but it packs a serious punch of whole grain, fiber and an extra 6 grams of protein! The crunch it adds to the parfait increases the "satisfaction" level of this meal as well.

Total calories of this breakfast ranges from 440-500. But hey, who's counting? That's old school, baby! Keep it in moderation and re-frame your mindset to think about what is going to fuel your body to be healthy, happy and strong.

Enjoy!

Anna Marie