As a dietitian, I’m often presumed to be a supremely healthy eater.  But what defines “healthy”?  Despite what you may think, not all dietitians are strict eaters with skinny bodies. Quite the contrary. Most dietitians I know liberally consume lots of good, wholesome food and allow for a healthy amount of indulgence.   Years ago, before beginning my formal nutrition education, I was a bit hung up on the idea of restricting “unhealthy” food from my diet.  As a result, I missed out on the joy of eating and savoring fantastic food.  During that time I even tried to quit CHEESE….an insane idea, in retrospect. It wasn’t until I studied how our bodies function, and how food affects our health, that I lightened up a bit.  For me, a “healthy” diet is one that nourishes my body and my mind and does not revolve around restriction or control.  Quitting cheese is never going to happen for me.  But I can do cheese in moderation. That’s not to say I don’t have some personal “forbidden” foods…but no need to dwell on those here.

Breakfast: plain kefir yogurt, chopped apple, blackberries, strawberries, sunflower seeds, toasted almonds.  Sometimes I might use a banana, and I often add a little crunchy cereal.  I’m obsessed with Milk and Honey Granola from Chicago.  Literally addicted!

Lunch: Didn’t pack my lunch this day, so I opted for the cafeteria at work.  Salad bar is always the way to go, and then I might add a few extras depending on what they’re serving that day.  Here, I had a slice of thin-crust veggie pizza.  Not bad. As usual, tried to go light on the salad dressing. Spinach would have been a nice alternative to the iceberg lettuce.

Dinner: This is my new favorite, easy meal.  Homemade pesto sauce over whole wheat spaghetti with broiled fish and a vegetable side.  Asparagus is in season and thus a frequent addition to dinner.  Fresh pesto is heavenly and super easy to make.  In a food processor, combine about 3 cups of fresh basil leaves (a big heaping handful), 1 cup pine nuts (lightly toasted in a skillet), 1/3 cup olive oil, 3-4 minced garlic cloves, about 1/2 cup water or stock, 1/4-1/2 cup grated Parmesan cheese.  Blend until smooth and add some extra water/stock to get the consistency you desire.  Season to taste with salt and pepper.  To prepare the fish (I used cod here, however halibut, salmon, or tuna would work well too), just rub the fish with a little olive oil, salt and pepper and broil for about 7-8 minutes.  The asparagus are steamed, drizzled with a little olive oil, and seasoned with salt and pepper.  Glass of white wine, of course.

My friend Allegra has many talents, one of which is her effortless ability to create a delicious meal with few  ingredients and minimal prep-work.  We lived as roomies for a while, during which time I was frequently awed by her skill at combining the most random ingredients to whip up something utterly divine.

Here is Allegra’s simple sunchoke recipe.

So tasty…

Jerusalem Artichokes (affectionately known as “Sunchokes”) do not originate in Jerusalem nor are they related to artichokes.  They resemble a small potato crossed with ginger root,  however are sweeter and crunchier than potatoes, contain no starch, and carry a hint of artichoke flavor.  Sunchokes contain a fiber called inulin, which becomes fructose when the sunchokes are stored in the ground or refrigerated.  Inulin helps promote healthy gut bacteria and is good for diabetics because its non-digestible, therefore doesn’t significantly affect blood sugar levels. They can be eaten raw as a substitute for water chestnuts, jicama, or almonds, chopped in to salads, salsa and dips, or added to any recipe that would benefit from a little crispy, crunchy texture.

Photo source

Sofia’s shopping list includes:  fresh tarragon & parsley, New Mexico chili powder, garlic bulbs, garlic powder, lemons, unsalted butter, olive oil, dijon mustard,  fresh salmon steaks, raw unpeeled shrimp, asparagus, Russian banana fingerling potatoes, spinach, spring green onions, whole red onion, salt and pepper, loaf of crusty bread, and plenty of champagne.  For dessert, get some soy whip (or regular whipping cream plus a little sugar), vanilla extract, and ice cream or gelato of your choice.

These pancakes are extremely easy to make and can be modified to fit your particular mood or craving for the day….be it fruit, berries, nut, or chocolate chips.  The addition of cornmeal produces a subtle corn flavor and a more interesting texture than traditional pancakes.

CORNMEAL PANCAKES

1 cup flour (I mixed 1/2 light spelt and 1/2 whole wheat)

1/2 cup cornmeal

1 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

1 ripe banana, mashed

1 cup “buttermilk” (Add 2 tsp apple cider vinegar to soymilk to make 1 cup. Plain milk will work fine too)

3/4 cup water

1/2 to 1 cup of whatever mix-ins your prefer (chopped apple, blueberries, dried fruit, nuts, or chocolate chips if you so desire).  Just eyeball the portion.

Combine the flour, cornmeal, baking soda, baking powder and salt in a medium bowl and blend well using a whisk.  Add the banana, “buttermilk”, and water. Stir until “just mixed”. Fold in your fruit/berries/nuts.  Pour about 1/4 to 1/2 cup of the batter onto a lightly oiled frying pan over medium heat.  Let the pancake sit until the edges start to brown a little bit and the center begins to bubble. Flip it over and let it cook until golden. Serve with fresh fruit, nuts, and real maple syrup. Makes about 2-3 servings. Without fail, the first few pancakes of mine usually turn out a bit burnt and deformed.  Pancakes just require a little practice.  Enjoy.

Fresh herbs have the ability to transform a  bland, uninspired dish into an exceptional one.  Its almost magical what a little fresh rosemary can do for a whole roasted chicken.  The two combine as though they were created for one another.  And who doesn’t love some fresh sweet basil with ripe tomatoes, fresh buttery mozzarella, and a little sea salt?  Absolute heaven.  I could go on, but I’m sure you’d prefer I share some bits of information on the cancer-fighting (flavonoids and phytochemicals) contents of some of our favorite, commonly used herbs.

Basil – Makes an excellent seasoning for tomatoes, eggplant and green salads. It’s also rich with eugenol and geraniol, two phytochemicals.

Oregano – With one of the highest concentrations of phytochemicals (quercetin and carnosol), oregano has an intense, almost licorice-like taste.  Careful not to over-do it with this one (as I always do). A staple of many of our favorite Italian dishes, it’s a perfect complement to tomato sauces, mushrooms, beets and green beans.

Parsley – Rich in flavanoids, parsley works well in all kinds of dishes, from fish and chicken to vegetables, soups and salads. 

Rosemary – The strong piney scent and flavor make it an excellent addition to fish, salad dressings and bread. Plus, research has shown that this herb, with over twenty antioxidants, may help prevent inflammation that is linked to cancer development and heart disease.

Sage – This slightly smoky herb contains carnosol, linalool and ursolic acid. It can be used as a rub on poultry or as a seasoning in dressings, sauces and breads.

Thyme – Sweeter than oregano or parsley, thyme has a minty, tea-like flavor. Full of the phytochemical, thymol, it goes well with roasted vegetables, delicate sauces and lighter dishes.

Thanks to the American Institute of Cancer Research, that publishes a fantastic, reader-friendly monthly e-newsletter that will keep you up to date on current research and diet recommendations for health and longevity.

Swiss Chard may be one of those vegetables that you often overlook in the produce section of your grocery store, having no idea what it is or what to do with it.  I can relate.  But I’ve grown to know and love Swiss Chard and I’m certain you will too.  This lovely green is coming in to season roughly from June through August, and I highly encourage you to try it out!  I could write a book about its impressive nutrient content, which includes loads of vitamin K, vitamin A, and vitamin C, as well as magnesium, potassium, iron, vitamin E, and dietary fiber.  Eating Swiss Chard will help keep your bones strong, your cardiovascular system healthy, fine tune your immune system, fight cancer with phytonutrients, protect your colon with fiber, and give you a good dose of iron to keep you energized.

Try this FABULOUS recipe by Chicago-based dietitian Dawn Jackson Blatner. This dish will convert you in to a Swiss Chard lover.  I also recommend Dawn’s new book, The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life. Dawn offers a refreshing, enthusiastic, and flexible take on eating, cooking, and living well!

Swiss Chard & Lemon Rice Rolls

Ingredients
2 bunches of swiss chard (about 12 leaves), stems removed
2 cups cooked brown rice
1 can (16 oz) white beans, rinsed and drained
1 lemon, zest and juice
2 cloves garlic, minced
1 Tablespoon olive oil

1 teaspoon of Dijon mustard

Black pepper, to taste

Course sea salt, to taste (optional)

Steam whole swiss chard leaves until just slightly tender, about 5 minutes. Mash together cooked rice, beans, lemon, garlic, oil, mustard and pepper. Put 4 Tablespoons of lemon rice mixture in each leaf (at the leafy top). Roll leaf over once to cover the rice mixture, fold in sides, and continue to roll.  Lightly sprinkle rolls with course sea salt.

Note: It will look like small burrito or egg roll when you are done.
Serve warm, room temperature or cold. Serves 6.