"Fuel your body...Delight your senses"
Stephanie Brina-Herres, MS, RD, CDN
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Mar
1
2014
Tasty recipes from Pakistan are being featured this March, courtesy of our Guest Author, as we go global in our effort to promote eating right during National Nutrition Month® (NNM).
In Part 1 of 2 in this blog series, our Guest Author shared some useful tips to consider when making your meal/snack choices. For Part 2 of 2 in this blog series, our Guest Author shares some personal recipes to prove tasty food can indeed be both delicious and nutritious!
Read on for all the details.
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Mar
1
2014
Tasty and nutritious food can contribute to better health no matter where you live, so let’s go global in promoting eating right as we celebrate National Nutrition Month® (NNM)!
This March 2014 marks the 41st anniversary of the Academy of Nutrition and Dietetics’ month long promotion of National Nutrition Month®.
We’re featuring a Guest Author on the blog this month. Read on for all the details and some new Pakistani cuisine recipes.
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Dec
17
2012
G’s Heavenly Cinnamon Rolls recipe was adapted from other cinnamon rolls recipes by our webmaster to have a more heathful profile overall for baking a yeast-based cinnamon roll.
Each 3+” diameter cinnamon roll from the adapted recipe features an overall lower fat and lower saturated fat content than other typical cinnamon rolls, features applesauce as a replacement for fat in the actual dough, is higher in whole grain content through the use of some* white whole wheat flour to replace some of the all-purpose unbleached flour, is lower in overall sugars, yet when iced still offers the appeal of those typical mall or rest stop type cinnamon roll bakery offerings.
*Next we’re going to try increasing the proportion of white whole wheat flour in the recipe to see if we can’t get closer to having half whole grains in the rolls.
The following approximate nutrient content was quickly calculated using the free Lose It! app version 3.9.3 since we know that is a favorite of many and was a 2012 First Place winner in the Surgeon General’s Healthy App Challenge in the category of Fitness/Physical Activity.
G’s Heavenly Cinnamon Rolls UNiced recipe (roll shown above, which is low-fat) will come in at ~ 200 calories/roll w/ ~>110 mg sodium. Using whole eggs, the total fat will come in ~<2 g w/ ~0.3 g saturated fat, ~36 mg cholesterol. Each roll also has ~6 g protein, ~40 g CHO, which includes ~<3 g fiber and ~<10 g sugars. We’d like to decrease the sugar profile.
G’s Heavenly Cinnamon Rolls recipe ICED (roll shown at bottom of blog post below) will come in at ~<250 calories/roll w/ ~>139 mg sodium. Using whole eggs & the icing, the total fat will come in ~<5.5 g w/ ~1.6 g saturated fat, ~>40 mg cholesterol. Each roll also has ~6 g protein, ~43 g CHO, which includes ~<3 g fiber and ~>12 g sugars. We still need to work on tweaking the icing to decrease that fat and sugar profile.
All photographs used in this blog post, including the one above of an UNiced cinnamon roll are ©2012 courtesy of the staff at sensorynutrition.com
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Nov
17
2012
Many people are considering the merits of a Whole Food focus basis for planning their upcoming Thanksgiving meal.
Of course, the most important aspect of Thanksgiving is truly the opportunity give thanks for the blessings in our lives and to share that sentiment while being able to spend time with family and friends, so any food choices should enhance that overall experience.
Memories of Thanksgivings past are connected to our emotional perceptions of those times, so there are sounds, sights, smells/aromas, tastes, textures that all contributed to the sensory perceptions we have locked in our memory banks of those special times. When we again hear similar sounds, perceive similar smells, etc., it brings back a rush of emotion that makes us feel connected to that past and to hopefully many cherished memories that we can enjoy re-experiencing in the present.
Adults often want to recreate and evoke those sensory memories for themselves, while at the same time helping younger members to create similar sorts of hopefully happy memories for children and grandchildren, nieces and nephews, cousins, etc.
For many families, Thanksgiving conjures up memories of home and home is a safe haven most of us yearn for at holiday time.
To help insure those memories are as happy as they can be this year, it is important to take into account any particular dietary needs of family and/or other guests.
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Oct
5
2012
Even on days when almost every last bit of energy seems to be used up, you can still nuke a cup of water, right?
Well, we’re here to tell you that if you can nuke a cup of water, you can make at home a no-kneading-required pizza! No kidding!
We’ll share a single rise crust, fun to top and super simple to bake pizza recipe that our webmaster has kindly agreed to share with our readers. It is adapted from the Pizza Dough I recipe which can be found at the allrecipes.com website, so full credit goes to that source for their original recipe.
Note that the webmaster puts this pizza together and bakes it off in less time than a delivery service would take to deliver a pizza to your doorstep on a busy evening in most locations around the country. You can easily customize this pizza to your liking and that of your family and/or friends. No special skills are required to prepare the dough or bake the pizza. You really can break the cycle of ordering delivery pizza! Just follow our © 2012 photographs, description information, and recipe method.
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Sep
25
2012
As apple harvesting season continues in “Upstate” NY, the fragrant and enticing smell of apples seems to be everywhere, including at area Farmers Markets.
Years ago, having found a recipe for an “apple chutney” in the then local print newspaper, we modified it ever so slightly and it turned out to be an easy to prepare and delightful accompaniment to many a dinner meal on cooler evenings.
The original of the Harvest Apple Chutney recipe turns out to be found on the Kikkoman website and makes closer to 4 & 1/2 cups of cooked product.
(Apple orchard image courtesy of gabriel77 at rgbstock.com)
This apple chutney recipe can be prepared either via the “hot pack method” as mentioned on the original Kikkoman recipe website; or because it is a higher acidity mixture in terms of having a lower pH, via the traditional boiling water bath “full canning method,” depending upon how long and where you plan to store the resulting product.
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Sep
5
2012
A pulled pork sandwich on a homemade roll is a favorite of the webmaster’s husband and a great alternative to outdoor BBQing. (Photo of BBQ’d Pulled Pork on a Homemade Bun courtesy of & © 2012 GH (Webmaster)/Sensory Nutrition/US12).
Since around the country it is some stage of “back to school” time and folks are extra busy, we thought we would mention it as the pork is cooked in a slow cooker at the same time that the dough is rising for the rolls, all while you can be busy doing something else.
I went to visit the webmaster last month and she met the car I was traveling in about 1 & 3/4 hrs from where she lives and I got into her car at a convenient rest stop transfer point. When we arrived at her house, the pork was conveniently getting done in the slow cooker. Since I offered to help her finish prepare the supper meal for her family, she put me to work grinding up some extra white whole wheat flour as she was running low on ground flour, but had plenty of nice, dry whole white wheat kernels in storage.
In this blog post we’ll start with how she makes the homemade sandwich rolls. If you use a counter-top oven to bake the rolls off in, you don’t need to create a lot of heat indoors in Summertime if it is still warm where you are. If evenings cool down now for you, then you might not mind baking these rolls off in a regular oven.
Preparing the sandwich rolls from scratch means YOU control what ingredients go into them. Since the webmaster is always busy with her family, she doesn’t have any time to to waste. She likes time spent in the kitchen to be satisfying and the results of her efforts to be well worth eating.
By modifying a recipe she found on Allrecipes.com for honey whole wheat bread, she came up with her own approach to sandwich roll making that she says anyone with a stand kitchen mixer can do lickety-split!
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Aug
20
2012
Looking for some real food recipe ideas that kids can enjoy preparing with the family in the kitchen?
Here are some suggestions from totally free, “kid friendly” eCookbooks you can easily view or download from the www.
Enjoy!
(Image of cover of “Fuel Up to Play 60 Beyond PB&J: Cooking with Kids” shown for identification purposes only)
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Jul
10
2012
Tomatoes qualify as a very popular non-starchy “vegetable” (even if they are botanically a “fruit” per se) based on per capita consumption in the USA, second only to potatoes.
Year 2005 data from USDA noted tomato consumption from various sources, including primarily canned & frozen, as well as some fresh, to be close to 100# of farm weight/per person/per year.
The next closest non-starchy vegetable category item, carrots, was noted to have consumption levels at just above 10# of farm weight/per person/per yr.
(Different Tomatoes 2 graphic courtesy of salsachica at rgbstock.com)
What contributes to the wild popularity of tomato products?
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Jun
12
2012
This salad favorite is perfect for late “springtime” or else “summertime” enjoyment. We look forward to eating every year (especially at a “BBQ” type event).
Once mint is again growing in the garden, it is time to make Tabbouleh!
Tabbouleh is a classic chopped vegetable salad of which there are many variations, depending upon where in the Mediterranean or Arab/Middle Eastern world the recipe version originated from.
Photograph ©Stephanie B-H/SensoryNutrition/US12
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