Healthy Family Dinner Ideas

When clients meet with me, I almost always ask "what did you have for dinner last night?". This sometimes throws people off guard and they can't remember. For my long standing clients, they say "I knew you were going to ask that!". I ask this question because sometimes it is very telling in terms of what types of foods they have in their house. Sometimes, they tell me an excuse of why they ate poorly, and we try to come up with a plan to help make a better choice next time that situation occurs. I do find that people struggle with coming up with fun, interesting, and healthy meal ideas that they want to make and that the family will eat. So, I find myself rattling off what I made for dinner that week so far to give them ideas. I recently realized that I should just write a blog about this to provide my readers with ideas, and I can even send my clients to this post to have the ideas at their fingertips. Below are meals that I make on a regular basis... and some that I don't make all that frequently, but I have made. I've also included some that are maybe not 100% healthy, but hey, you have to live a little, and it's a heck of a lot healthier to eat these than to eat most takeout or frozen pizzas.

MEAL IDEAS YOU CAN MAKE EVERY WEEK:

• Turkey Meatloaf with a side of mashed butternut squash and a steamed green vegetable (green beans, broccoli, etc.) OR mashed cauliflower
• Air Fried Salmon with air fried Brussels sprouts and sweet potato or parsnip wedges
• Lentil Loaf with a side green salad*
• Lentil Curry (I use "light coconut milk") over quinoa/farro/barley
• Chicken sausage with cauliflower gnocchi (like Trader Joe's or Green Giant) and pan fried cabbage (in a touch of oil with chicken broth)
• Homemade Greek Salad with grilled chicken or chickpeas and farro
• A Mostly egg-white omelet or Frittata with LOTS of veggies and a slice of whole wheat/grain toast
• Shrimp Stir Fry with frozen stir fry vegetables over cooked quinoa
• Lentil Pasta Primavera with marinara sauce and lots of cooked veggies (zucchini, peppers, broccoli, tomatoes, etc.)
• Grilled chicken and veggies - served with side sweet potato or grain
• Turkey Burger on a 100% whole wheat bun with grilled or steamed veggies
• Kelly's Turkey Pumpkin Chili
• Kelly's Bean Pasta Casserole
• Tacos or Fajitas made with ground turkey, chicken, or beans. Wrap with an organic whole wheat pita and lots of veggies. Serve with fresh salsa and plain Greek yogurt.

"FUN"/EASY MEALS FOR THE WEEKENDS OR OCCASIONALLY

• Bagged salad (eg: kale salad from Costco) diluted a LOT with other greens and veg (arugula, spinach, chopped broccoli, cole slaw veg) and served with leftover or Rotisserie chicken breast
• Cauliflower Crust Frozen Pizza with a side salad*
• Tastybite Lentils/Chickpeas served over cauliflower rice
• Veggie Burger (I look for ones with >10 g protein, <150 calories, and mostly bean ingredients) with a side salad, 1/2 whole wheat pita (I like Wegman's Organic 100% Whole Wheat) with hummus.
• Green Giant Protein Bowls (freezer section) with additional frozen non-starchy veggies added
• Breakfast for dinner- Kodiak Cake Whole Grain pancakes with a side of an egg white veggie omelet
• BBQ Pulled Chicken Sandwiches with a side of sauteed Brussels Sprouts
• Turkey Sandwich/wrap (on 100% whole wheat/grain bread/tortilla) with a side salad*

*For side salads, I recommend using a healthy green base such as arugula, spinach, or spring mix. Add lots of solid veggies (tomatoes, cucumbers, steamed broccoli, celery, broccoli/cole slaw) and a homemade dressing (oil, vinegar or lemon juice, mustard, salt OR plain Greek yogurt mixed with salsa), or Bolthouse Farms yogurt-based dressings (found in the refrigerator part of the produce section).

Hopefully this helps provide you with some healthy meal ideas going forward the next few weeks. And maybe, just maybe, some of these ideas helped you brainstorm and come up with your own meal idea that your family will enjoy. 

Healthy Turkey Pumpkin Chili

This post previously appeared in Philly.com in a February 2016 Winter Comfort Foods Article I wrote for them:

Kelly’s Pumpkin Turkey Chili 

Nothing says winter like a nice bowl of chili, though the usual fare is robust in saturated fat and sodium. This version, though not your classic bowl, is definitely a great dinner option. Pumpkin is a staple I keep in my pantry at all times as an easy way to add a creamy texture to recipes without cream. It adds a subtle sweetness to recipes tons of Vitamin A and fiber! I recommend serving it over barley or farro with more veggies topped off with plain yogurt for a very well-balanced meal. 

Ingredients: 
1 tbsp olive oil  
1 c onion, chopped
1 c mixed bell peppers, chopped
1 c vegetable of choice (chopped broccoli, cauliflower, cabbage, etc)
1 – 4oz can green chilis 1 large garlic clove, minced
1 pound (16 oz) 99% extra lean ground turkey
1 (14.5 oz) can diced tomatoes, reduced sodium
1 can red kidney beans (no salt added if available)
1 (14.5 oz) can 100% pure pumpkin
1 ½ tbsp chili powder
½ tbsp cumin
½ tsp salt (can add more to taste at end)
½ tsp black pepper
Cayenne pepper – to taste
Optional toppings: chopped cilantro, 0% plain Greek yogurt, 2% shredded cheese 

Directions: 
1. Heat oil in a large skillet over medium-high heat. 
2. Sauté the Bell peppers, vegetables of choice, green chilies, and garlic until tender, about 10 minutes. Push veggies to side of pan and add turkey. Cook turkey until brown, about 10 minutes, stirring occasionally. Stir in tomatoes, beans, and pumpkin. Then add rest of seasonings and more salt if needed.  Reduce and simmer for at least 25 minutes. 
3. Top and enjoy! 


Nutritional Value per serving (1/6 recipe): 255 calories, 4.5 g fat, 419 mg sodium, 30 g carb (11 g fiber!), 27 g protein [Analysis using Diet Master Pro] *analysis using chopped broccoli and no-salt added canned tomatoes and beans 

Picture source: https://www.weightwatchers.com/images/1033/dynamic/foodandrecipes/2010/08/HeartyTurkeyChili_xl.jpg

Kelly's Farro and Ground Turkey Stuffed Peppers

This recipe appeared originally in the September Issue of Wayne Living Magazine.

As the weather gets cooler, most people want warmer "comfort" foods and chili is often a staple. Chili can be a great way to get in some veggies and beans, and if you follow recipes like my Healthy Pumpkin Turkey Chili, you are in for a nutritious meal. However, sometimes you need some more variety, so this is my take on stuff peppers, but I have "healthified" them with lean ground turkey, healthy whole grains, and oats. Enjoy!

INGREDIENTS

·        7 bell peppers

·        ½ lb ground lean turkey

·        1 clove garlic, minced

·        1 ½ c chicken broth

·        ½ c uncooked farro [can sub quinoa, barley, bulgur, freekeh]

·        2 c raw kale, chopped

·        1 large zucchini, chopped

·        1 onion, diced

·        2 tsp oil (olive or avocado)

·        ½ c oatmeal or oat bran, dry

·        ½ c shredded part skim mozzarella

·        Cilantro or parsley

DIRECTIONS:

1.       Preheat oven to 400°F.  Cut off the tops and seeds of the peppers, and dice up any leftover edible top (keeping the bottoms whole to stuff).  Place the pepper bottoms in a large baking dish.

2.       Heat the oil and 1-2 tbsp of the chicken broth in a large skillet with high rims.  Add all the vegetables except for kale [zucchini, onion, pepper tops], garlic, and ground turkey. Cook about five minutes while stirring often.

3.       Add the rest of the broth and farro to the skillet, increase heat to high, and bring to a boil. Reduce the heat to medium and cook covered for about 10 minutes.

4.       Add the kale to the mix, then cook for about 10 minutes until most of the liquid is absorbed.  Stir in the oats and cheese. Remove from heat.

5.       Spoon the farro, cheese, and vegetable mixture into the pepper bottoms.  Cover the baking dish with foil (not too tight).

6.       Bake peppers for about 45 minutes or until the peppers are tender. Top with herbs.

Nutrition info per serving [1/7 recipe]: 225 calories, 7 g fat, 29 g carb (6 g fiber), 15 g protein. Excellent source of Vitamins A & C [Nutrition info determined by Diet Master Pro]

Picture Source: https://upload.wikimedia.org/wikipedia/commons/7/7a/Stuffed_orange_pepper.jpg

Kelly’s “better than bagged” Kale Salad

Kale salads are all the rage now- I know many of my clients and friends have been buying the bagged mixes from places like Costco, Giant, and Trader Joe's and think they are absolutely delicious. Delicious they might be, but though they are made up of mostly kale, the dressing and cranberries make for a high sugar and calorie dense meal or side dish.

Since I personally do enjoy a creamy and sweet kale salad, I decided re-vamp the bagged version and make it quite a bit healthier. I've decreased the amount of dried fruit and made the salad dressing recipe much much healthier by using yogurt and reducing the amount of added sugar. This recipe appeared in last month's issue of "Wayne Living Magazine."

SALAD INGREDIENTS [4 servings]

· 1 bunch kale, leaves chopped fine (bottom part of stem removed)
· 2 tbsp dried cranberries
· 1 diced apple
· 2 cups shredded Brussels sprouts or broccoli slaw blend
· ¼ c unsalted pumpkin seeds (find in bulk at Whole Foods or Wegman’s)


POPPY SEED DRESSING INGREDIENTS [makes about 12 servings (2 tbsp each)]

· ½ onion, very finely diced
· 1 c nonfat plain Greek yogurt
· ½ c light canola or olive oil mayonnaise
· 1 ½ tbsp sweet vinegar (e.g: raspberry white balsamic, apple cider vinegar, well-aged balsamic)
· 2 tbsp honey or agave
· 1 pinch salt
· ½ tsp mustard powder
· 1 tbsp poppy seeds


DIRECTIONS

1. Combine all of dressing ingredients in bowl and mix well (or mix in blender).

2. Mix all of the salad ingredients in large bowl and add dressing to this. Toss and enjoy! Serve ¼ of salad ingredients with 2 tbsp Poppy Seed Dressing. For a complete meal, add quinoa or farro and a protein such as chicken breast or grilled shrimp.
--------------------------------------------------------------------------------------------------------------------

Nutrition info (1/4 salad mix using broccoli slaw blend + 2 tbsp dressing): 190 calories, 7 g fat, 26 g carb (5 g fiber), 8 g protein

My Favorite Ways to Prepare Oat Bran

My oat bran I packed for work this morning: made with oat bran, cashew milk, mixed
cooked fruit (strawberries, cranberries, apple, and banana), a spoonful of
Breakstone's 2% cottage cheese, and dash of pumpkin pie spice. 

If you are a client of mine, or have talked to a client of mine, you know that oat bran is my #1 recommended food. My previous blog on this magical food explains all the health benefits; primarily for its abilities to help lower cholesterol, aid in weight loss, keep blood sugar even, and providing satiety for several hours after eating. 

Oat bran is prepared the same way you would instant oat meal, so it’s a super quick and healthy breakfast. However, some of my clients are initially turned off the first time they make it if it is just prepared with water. That being said, I have listed below some of my favorite ways to prepare it so hopefully you will learn to love it like I do. While some combinations may sound bizarre, you just have to trust me and try it out yourself! 

You can find oat bran in the bulk bins at Whole Foods or Wegman’s (I really like Wegman’s Fine Oat Bran in bulk), or can purchase Bob’s Red Mill, Hodgson Mill, Quaker, and other brands in a normal grocery store (typically in the “natural food” aisle), and Trader Joe’s has their own version. I personally also top my oat bran with a high fiber cereal like Trader Joe’s High Fiber or All Bran twigs- adds a nice crunch and extra dose of fiber to fill you up!

I have listed the calorie breakdown of the traditional oat bran recipe, so you can have a better idea of how the tweaks in each recipe will change the nutrient composition.

OAT BRAN RECIPES

Traditional Oat Bran Preparation

1/3 c dry oat bran [~130 calories]

1 c skim milk [~80 calories]

½ c berries [~35 calories]

½ tsp Cinnamon [~10 calories]

1-2 tsp pure maple syrup or honey (optional) [~20 calories per teaspoon]

Traditional Prep Nutrition Info w/o sweetener: 255 calories, 3.5 g fat, 47 g carb [18 g sugar, 10 g fiber], 15 g protein (using unsweetened almond or cashew milk instead of skim cuts calories to 225, carbs to 43 g [sugar to 11 g] and protein down to 9 g)

Peaches ‘n Cream Oat Bran

1/3 c dry oat bran

¾ c unsweetened cashew milk

½ c sliced peaches

½ tsp cinnamon

Dash of salt

2-3 tbsp plain yogurt or kefir (add after cooking)

My Favorite Pumpkin Oat Bran:

1/3 c dry oat bran

½ c canned 100% pure pumpkin

1 c light vanilla soymilk

2 dashes pumpkin pie spice

1-2 tsp pure maple syrup (optional)

My Favorite [Cottage Cheese] Pumpkin Oat Bran

1/3 c dry oat bran

¼ c canned 100% pure pumpkin

¼ medium banana

¼- 1/3 c low-fat cottage cheese

¾ c light vanilla soymilk

2 dashes pumpkin pie spice

1-2 tsp pure maple syrup (optional)

Apple Pie Oat Bran

1/3 c dry oat bran

1 c milk (almond, skim, soy)

½ c chopped apple- cooked on stove or microwave until soft

Dash of salt

Dash of pumpkin pie spice or cinnamon

1 tbsp no sugar added apple butter

High Protein Oat bran

1/3 c dry oat bran

1 c milk (almond, skim, soy)

½ - 1 scoop flavored protein powder (I like Garden of Life RAW)

½ c cooked mixed fruit

Even Higher Fiber Oat bran

1/3 c dry oat bran

1 c milk (almond, skim, soy)

2 tbsp wheat bran

1 tsp inulin or other powdered fiber

2 tsp ground flax seeds

½ tsp cinnamon

½ c cooked mixed berries

·         Top with High Fiber cereal

PB banana honey Oat Bran

1/3 c dry oat bran

1 c milk (almond, skim, soy)

2 tbsp PB2 or powdered peanut butter

½ medium banana

1-2 tsp honey (optional)

Nutty calorie packed oat bran

1/3 c dry oat bran

1 ¼ c milk (almond, skim, soy)

½ medium banana

½ tsp Cinnamon

1 tbsp hemp/flax/chia seeds

1 tbsp pumpkin seeds

1 tbsp pure maple syrup

Feel free to leave comments with your favorite way to prepare this breakfast staple!

Source for nutritional analysis: Diet Master Pro 

Kelly's Pumpkin Cottage Cheese Recipe

Here is a recipe for my favorite healthy snack: pumpkin cottage cheese! The name may sound gross, but if you like pumpkin pie, you should like this. You can also visit my blog on pumpkin to learn about the health benefits and for a recipe for homemade pumpkin butter! If you are really opposed to cottage cheese, you can substitute a plain low-fat (regular or Greek) yogurt.

Ingredients:

• ½ c Breakstone’s 2% Cottage cheese, 30% Reduced Sodium (or any other low-fat cottage cheese like Trader Joe's- higher in sodium)
• 1 ½ tbsp Kauffman’s No Sugar Added Pumpkin Butter (20 cal/tbsp) or Trader Joe's Pumpkin Butter (40 cal/tbsp- has honey so added sugar...)
• ½ c canned pumpkin
• 1 tsp pumpkin pie spice (can sub cinnamon and/or nutmeg and cloves)
• ½ tsp vanilla extract
• Orange zest

Directions:

Mix all together and enjoy! 

Note: If you can’t find the Pumpkin Butter, you can substitute no sugar added apple butter, or 1 tsp honey.

Nutrition info (estimated by Diet Master using Kauffman's No Sugar Added Pumpkin butter): 1 serving= 180 calories, 3 g fat, 17 g carb (4 g fiber, 13 g sugar), 13 g protein   

Good source of Vitamin A!

My Ode to Oat Bran!

I searched through all my old blogs and was SHOCKED that I hadn't written one dedicated to the food I recommend the most: oat bran. I have certainly referenced oat bran in numerous blogs, but I have never given this amazing food it's own blog article, which was very upsetting to me!

Anyway, I don’t like the term “super-food”, since no one food is a complete source of everything you need. However, oat bran is one food that I recommend to every one of my clients (except for the person with an oat allergy), and if I had to choose one food to eat the rest of my life for health, it would be oat bran. I eat oat bran pretty much 7 days out of the week and honestly love it. Not many people are familiar with oat bran, or may only know about the cold cereal called oat bran. The oat bran I eat and recommend is a hot cereal that cooks just like instant oats, about 2 minutes in the microwave or on the stove!

I first learned about the powers of oat bran in college when I was researching cholesterol-lowering foods. Study after study shows that oat bran is fantastic for lowering cholesterol levels in those individuals with high cholesterol, especially the bad LDL cholesterol, because of the high levels of soluble fiber. Oat bran is made from outer layer of the oat kernel where most of the fiber and healthy fats reside.

          Oat bran works to lower cholesterol and even out blood sugar levels because of its high level of beta-glucan (soluble) fiber. When ingested, it is estimated that oat bran absorbs 25 times its volume in liquid, which is one reason why people feel so full after eating it. Personally, on days I eat oat bran I could go 4-5 hours without being hungry, whereas if I eat a high fiber cold cereal or a Greek yogurt with whole wheat toast I feel hungry about two hours later. Another benefit of oat bran is that once in the stomach, the oat bran forms a gel-like bolus that helps to absorb extra glucose and fats that are roaming around your stomach. This bolus then makes its way through your system without all the sugar and calories being absorbed.

          Ounce for ounce, oat bran is higher in fiber, protein, most B vitamins, healthy fats, iron, and many other vitamins and minerals when compared to old fashioned rolled oats. Personally, I like the texture better since it is finer and more like a cream of wheat consistency (which basically has no nutritional value!). Oat bran is also super cheap, especially if you buy it in bulk. You will be saving lots of money by subbing cereal boxes for the oat bran, and may save even more money by potentially lowering the dose of your cholesterol meds (or preventing the need to go on them!).

Below are some facts and suggestions about oat bran:

Nutrition facts (based on 1/3 c dry or 40 g): 130 calories, 3 g fat, 24 g carb (3 g soluble fiber & 3 g insoluble fiber), 1 g sugar, 7 g protein

Where to buy: The bulk bins at Mom's Market (my preferred source) or at the Head Nut in the Strafford Farmer's Market, or the cereal aisle of most supermarkets (check the natural food aisle if you can’t find it). Trader Joe's unfortunately has discontinued it! The most common manufacturer of oat bran that you will find in a store is Bob's Red Mill.

Cooking directions: Basically, you need to add enough liquid for the oat bran to cook, so the total amount of liquid you add is up to your texture preference. I usually recommend making 1/3 c dry oat bran with 1 cup of liquid. Stick in a large bowl and microwave for about 2- 2 ½ minutes (can also cook on stove). Be sure to watch the oat bran as you may need to stop and stir it halfway through.

How to prepare: I usually make my oat bran with unsweetened almond milk, unsweetened vanilla hemp milk, or light vanilla soymilk. I always incorporate at least ½ cup of fruit which is usually a mixture of banana, apples, and some form of berry (strawberries, blueberries, or cranberries). At times I have mixed canned pumpkin into my oat bran. I always add spices such as cinnamon and pumpkin pie spice, honey or agave, and some form of nut or seed (usually hemp or chia, but sometimes walnuts). Recently I have also been adding vanilla or unsweetened protein powders (like Garden of Life RAW).

Other uses: Oat bran can be added to any baked good, and there are thousands of oat bran muffin recipes out there on the internet. You can also add oat bran to smoothies, yogurt, and really wherever else you would add a cereal or seed.

Summary of benefits: First and foremost, oat bran is great for lowering cholesterol (total & LDL) cholesterol, and especially for those with already high cholesterol. Second, oat bran is great for diabetics because of it's ability to slow blood sugar absorption. That being said, it is great for everyone, because it keeps your blood sugar from rising and crashing, which can lead to hunger, irritability, and food cravings. Similarly, oat bran is fantastic for weight loss since it is VERY filling, so should keep you full and satisfied for hours after eating. Overall, oat bran is great for everyone- not just those looking to lower cholesterol or lose weight- since it is an excellent source of fiber, protein, healthy fats, and many vitamins and minerals. 

So this weekend, I recommend you go out and buy oat bran. Begin incorporating that into your diet so you know you are starting each day of this holiday season off with a healthy start!!! Because of oat brans powers, you shouldn't be craving the carbs as much in the afternoon, so hopefully it will work to help you avoid those Christmas cookies! ;-)

References:

http://www.nytimes.com/1992/06/24/health/lots-of-oat-bran-found-to-cut-cholesterol.html

http://nutritiondata.self.com/facts/breakfast-cereals/1597/2

http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5703/2

http://www.dukandiet.com/oat-bran

http://www.nutritionj.com/content/6/1/6

Picture sources:

http://www.dukandiet.com/oat-bran

http://www.dazzledish.com/blog/wp-content/uploads/2011/04/oat-grain.gif

Tips to Avoid Over-Consuming on Turkey Day!

People often think of Thanksgiving as an excuse to over-consume food and eat whatever you want. Yes, I do agree Thanksgiving is a time of year where there are special foods available, but I completely disagree with the fact that you need to gorge yourself in order to feel satisfied. In fact, you’ll probably feel lethargic, stuffed, and pretty gross after all is said and done. If you are at risk for heart disease, studies have shown that after just one meal high in saturated fat (think fried or cheese-based appetizers, mashed potatoes, stuffing, pie, egg nog), the inner lining of the blood vessel walls have a reduced ability to expand, and the HDL’s are impaired leading to increased inflammation, and other metabolic markers are hampered ¹²³. Thus, the risk of a heart attack would be higher after eating a rich meal than after eating one full of veggies, lean proteins, and whole grains. Here are my tips for having a healthy Thanksgiving:

1. Do at least 30 minutes of moderate cardio on Thanksgiving and also go for at least a 10-minute walk after your big meal. Walking afterwards will help your body soak up the extra glucose circulating around, which will decrease the risk for cell damage.
2. During appetizers, load up on veggies and shrimp cocktail instead of cheese or fat-laden foods.
3. Limit your alcohol intake. Each shot of liquor has around 100 calories, 8 oz of wine has 200, 12 oz of beer can vary between 95-200 depending on the ABV% (higher alcohol= higher calories). Watch the eggnog; it is calorie dense and artery-clogging enough as it is, but adding in rum will only work to increase the calorie load. Drink seltzer or club instead of alcohol, or at least in between drinks- they are carbonated, and thus filling, but contain no calories.
4.  Cook at least one healthy vegetable-based side dish to bring to the feast. You can load up on those healthy veggies and keep your portions of all the other not-so-healthy foods small.
5. Check out the calorie counts below for the average Thanksgiving dinner. Note that traditional stuffing is one of the worst foods in term of calories and fat content. Again, stick to vegetable-based foods.
6. Skip “everyday” foods, unless they are non-starchy vegetables! You know what bread tastes like, so no need to add that to your calorie and carb intake for the day. Same goes for wine and most alcohols ;-)
7. The crust is the worst part for you- skip the crust of pies and eat the inside (apple and pumpkin aren’t actually all that bad for you). The crust is primarily saturated fat with some (unhealthy) carbs. But cutting the crust off your slice of pie, you will be saving at least 100 calories! Also, don't add on anything else to that already decadent pecan pie. A small scoop of ice cream can contribute over 150 calories and more saturated fat.
8. Think before you eat! Ask yourself if eating something is really going to add to your enjoyment for the day. Next, ask yourself how much of a food is needed to fulfill your craving.
9. Take your time eating! Chew more often and slowly- people who do this tend to eat less and are healthier! Be the talker at the table so that you can’t be stuffing your face during the whole meal.
10.  If you happen to eat more than anticipated, don’t beat yourself up. One day of overeating isn’t going to pack on pounds… but doing it on a weekly or daily basis certainly will ;-)

References: 

1.J Am Coll Cardiol. 2006 Aug 15;48(4):715-20. Epub 2006 Jul 24.
2. Am J Clin Nutr. 1999 Jun;69(6):1135-43.
3. Am J Clin Nutr. 2003 Mar;77(3):605-11.

Get in the game... with game meats!

I encourage my clients who are red meat lovers to really try to limit their intake of it since study after study has shown that those who eat the most red and processed meats have the highest rates of developing diabetes, heart disease, stroke, and dying early. New research shows there is more to it than just the high saturated fat content of red meat that is bad for you. Recent studies have shown that disease risk can be affected by the iron content in red meats, carcinogens formed when the meat is cooked, and carnitine content. Regardless, red meat in moderation (ie: 3 oz less than once/wk) should be okay. 

For those that really like the taste of beef, I always recommend venison (aka: deer meat) or bison. These are very lean game meats that taste like beef, but have lower levels of saturated fat, but very high levels of zinc- which is a very important nutrient for your immune system and reproduction. Zinc is difficult to get through most foods we eat, since the best sources are shellfish, grass-fed beef, lamb, pumpkin seeds, and game meats. Game meats also tend to contain high levels of protein, Vitamin B₁₂, and other B vitamins. One thing people need to be cautious of is that some game meats have higher levels of lead because of lead bullets used to kill the animal, so just be sure to look into that before you begin buying and eating game meats regularly.

I was recently shipped a sample of ground venison from the Michigan Venison Company, which was very easy to work with and delicious. I found that it tasted very similar to ground beef, even though it is significantly leaner . I mixed up a few patties with vegetables to add more moisture, oatmeal, and lots of spices (turmeric, garlic, chili and chipotle powders, and probably others...). I was very impressed with this company, because as you can read on their website (http://www.michiganvenison.com/pages/wildharvested.html) the deer they use is wild American whitetail deer. The venison is hand-packaged and even came shipped in a case with pine, so it smelled like  you were in the forest. 

My recommendations: As with any meat, I recommend sticking to the more natural forms (ie: steaks) as opposed to more processed varieties (ie: sausage), but do not be afraid to experiment with the game meats. You still need to keep your portion size down (you only need the palm of your hand sized meat/protein per day!), and be sure not to add things that would make these otherwise healthy meats not-so-healthy such as lots of cheese, bacon, or high-sodium sauces. Teresa’s Next Door in downtown Wayne, PA usually has a game meat dish available weekly, and there are some great restaurants in the Philadelphia area that offer these on their regular menus. So next time you are out, play a game and go wild!

Reference: Worlds Healthiest Foods, venison 

www.michiganvenison.com

Note: I was shipped a free sample of venison and was not paid or encouraged by the Michigan Venison Company to write a positive review.

My Tips for Eating Healthy on a Budget!

Most people seem to think that it is very expensive to eat healthy. I beg to differ. If you adopt a “mostly plant based diet” for optimal health as emphasized by the 2010 Dietary Guidelines, it is not very difficult to lean out your food bill. Meat is expensive and time consuming to prepare, so that is where a lot of the American food budget goes (and some estimate about 50% of the food is wasted by being thrown out!). I am not advocating that you become completely vegetarian*, but I guarantee you can be healthy and have more money in your wallet if you cut down on your meat intake (yes, chicken does count as meat!). 

Also, if you also set aside some time each day to prepare your breakfast, lunch, and dinner, you will save hundreds to thousands of dollars each year otherwise spent eating out. If you are looking to lose weight, cutting down on meat portions (and increasing veggies!), and leaving eating out for special occasions will be your best tools in losing those extra pounds. DO NOT buy into all the prepared food diet programs with specialty shakes, supplements, and meals, because that will derail your budgeting (and eventually, weight loss) efforts!! Below are some tips to help you cut your food costs and get more creative with your meals!

My Tips:

1.    Use your freezer! As a rule of thumb, freeze anything you won’t eat or drink in the next 3 days that will go bad. Examples:

·         Freeze ½ loaf bread, milk/soymilk (almond doesn’t work!), leftovers from dinner, berries, cooked vegetables, even hummus!

2.    Buy frozen vegetables & berries: Frozen veggies tend to be MORE nutritious than fresh since they are picked at the peak of ripeness and flash frozen immediately. Recs:

·         Frozen spinach, mustard greens, chopped peppers, veggie blends- add to omelets, pastas, stir fries, etc!

3.    Make cottage cheese (reduced sodium or no-salt added) a staple food! Cottage cheese is a very cheap protein and super versatile

·         Add cottage cheese like you would cheese in omelets and pastas, or on potatoes

·         Use in salads mixed with salsa as the “dressing” or in Mexican dishes as a sub for the sour cream & cheese

·         Blend in smoothies or mix with fruit or pumpkin butter as a delicious dessert

4.    For the most part, only buy things when they are on sale. Shop around looking at store circulars to identify foods you need and where you can get them the cheapest

·         Bread products, yogurt, cottage cheese, frozen veggies, and most other food items are on sale at any given moment- so stock up when they hit a price low.

5.    Use coupons! Though it may be a hassle, using coupons can save you tremendous amounts of money on your bill.

·         Look in the middle of your weekend newspaper for the “Smart Source” and other manufacturer coupon flyers- these often have $1.00 coupons (even if they are $0.55, most stores double that, so you’ll get over $1.00 savings!)

·         Search for coupon websites and look at your product website- oftentimes they have coupons available for their products.

6.    Shop in the bulk bins. Shopping at Whole Foods can get expensive, or it can be super cheap if you shop in the bulk bin section!

                 ·         You can often get nuts, cereals, grains, and other foods for a 
                        huge price reduction in the bulk bins. 
                        My favorite things to get in bulk are oat bran, walnuts,
                         pumpkin seeds, and quinoa.         

By following my simple tips, I guarantee you will cut down your grocery bills by a hefty percentage. Now you can use that extra money to buy yourself a pair of spin shoes or a personal training session!


*I'm not discouraging going veg either! Read this article and you may want to consider it! The fact vegetarians are healthier than meat-eaters is ‘one of the most consistent findings of nutritional epidemiology’