Archive for August, 2015

CHICKEN SATAY

I actually have no idea where this recipe came from but I found it in my recipe folder and decided to give it a try. Compared to other chicken satay recipes, this one is VERY simple. The dipping sauce is wonderful–has a perfect blend of creaminess and spicy! 

ingredients   2-Satay-Chicken-3-1-of-1

small bunch of fresh cilantro

1 fresh red chili

1 clove of garlic

3 heaping T of crunch peanut butter

1 T soy sauce

1 T mirin (Japanese rice wine)

1 inch fresh ginger, peeled

2 limes (zest of 2, juice of 1)

1¼ lbs chicken breasts

directions

Blend the cilantro, chili, garlic, peanut butter and soy sauce into the food processor. Add the ginger. Then add the lime zest and mirin. Season to taste. If the sauce is too stiff, add some warm water and stir. Put ½ the paste into a nice bowl and drizzle with olive oil. Set the dipping sauce aside.

Line the chicken breasts up on a plastic board, alternating ends and close together. Push the skewers through the breasts and slice into kabobs. Score on both sides. Rub in the remaining paste to coat the chicken. Drizzle with olive oil. Cook under the broiler or on the grill rotating until the chicken is cooked through. Use the sauce to dip.

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HOW DID I MISS THIS?

You know when something is so close to you that you just can’t see it? You have a problem and while the answer is right there in front of, GLARING AT YOU, you still can’t see the message. Well, this recently happened to me with a food issue, and as a nutritionist, I kept thinking, “HOW DID I MISS THIS???”

For several weeks, about 4 hours after I fell asleep at night, I was waking up hungry. 51+e0uixFlL._SLREALLY hungry. So hungry that I would debate whether to get up and eat because I found it difficult to fall back asleep. If one of my clients ever told me this, the FIRST thing that I would ask is what they were eating for dinner and if they were eating a snack after dinner/before bed. Of course since this was ME, I never thought about it.

Then one day I was reading an article about blood sugar stabilization in diabetes and the light bulb FINALLY went on. Here’s what was happening: After dinner, I never felt like eating something sweet but a few hours later, I always did. So I would reach for some frozen yogurt. There was NO surprise when I checked the nutritional information on that frozen yogurt. A ½ cup of frozen yogurt contained 15 grams of sugar. If I were eating about ¾ of a cup an hour before bed, I was consuming 22.5 grams of sugar. To make sense of sugar grams, divide by 4 to get teaspoons. This means, I was eating about 5 ½ teaspoons of sugar right before bed. Excess sugar in the bloodstream leads to the production of insulin and when there is too much insulin, blood sugar will drop causing hunger. I know this. And yet I missed it.

Food has such an impact on our bodies and dictates how we feel. Pay attention. If you’re seeing a strange pattern that doesn’t make sense and can’t figure it out, find a nutritionist who can help you.

As for me, I ditched the sugar and now reach for a snack high in healthy fats and protein. Unfortunately, I still wake up in the middle of night, but the good new is,  I’m no longer hungry!

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CRAB AND HEIRLOOM TOMATO SALAD

 This recipe is easy, light and delicious! Beautiful heirloom tomatoes are still around so go on and try this soon!

ingredientscrab-heirloom-tomato-salad-ck-x

1/3 cup fresh cilantro leaves

4 mini sweet bell peppers, thinly diagonally sliced

1 large shallot, thinly sliced

1 jalapeño pepper, thinly diagonally sliced

12 ounces jumbo lump crabmeat, shell pieces removed

1 heaping tablespoon canola mayonnaise

1 teaspoon grated lime rind

1tablespoon fresh lime juice

2 pounds heirloom tomatoes, sliced

1 tablespoon extra-virgin olive oil

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

¼ cup small fresh basil leaves

directions

Combine the first 5 ingredients in a large bowl. Combine the mayonnaise, rind, and juice in a small bowl, stirring with a whisk. Add the mayonnaise mixture to crab mixture; toss gently to coat. Arrange the tomatoes on a serving platter; drizzle with the olive oil. Sprinkle the tomatoes with salt and pepper. Mound the crab mixture over tomatoes. Sprinkle with basil leaves and serve.

(Adapted from a recipe round on http://www.myrecipes.com)

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ARE WE REALLY THIS CRAZY?

Today I went for my annual check-up with a new gynecologist. After the purple gown imageswas on, the nurse came in to do her thing—take my height, weight, blood-pressure, temperature, and pulse. Unlike other experiences, when I got on the scale, the number that flashed was in kilograms, not in pounds. Since I lived in Europe, I’m very familiar with kilograms. However, I found it surprising that it would be used here, so I asked the nurse about it. She said, “Yes, our patients like to see their weight in kilograms much better than in pounds.”

For those of you who don’t know, to convert pounds into kilograms, you divide by 2.2. So someone weighing 150 lbs would be about 68 kg. I started thinking—do people like seeing their weight in kilograms because it’s a smaller number or because they just don’t know what it means? In any case, are we really this crazy that we have to disguise our weight?

Just remember one important fact: Your weight is just a number, which doesn’t tell you all that much. The most important thing is your body composition—how much muscle and fat you have. Athletes, who are full of muscle, and who have very little fat, weigh more because muscle is heavier than fat. This means they will have a HIGHER number on the scale. Is this a bad thing? I don’t think so!

So I say……to heck with the number! Keep moving and keep doing weight bearing exercises so that you keep your glorious muscles!

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SPICY BEEF AND CHICKEN STIR-FRY

ingredients FNmag_Spicy-Beef-Stir-Fry_s4x3.jpg.rend.sni12col.landscape

1 tablespoon cornstarch

3 tablespoons Chinese Shaoxing rice wine, dry sherry or white vermouth, divided

1/2 pound beef sirloin, thinly sliced against the grain into strips

1/2 pound chicken breast, thinly sliced into strips

Kosher salt and freshly ground pepper

2 tablespoons oyster sauce

2 teaspoons toasted sesame oil

1 tablespoon peanut oil, divided

1, 1-inch piece fresh ginger, thinly sliced

2 cloves garlic, smashed

5 to 7 dried red chiles, halved

1 small onion, thinly sliced

6-8 heads baby bok choy, halved

Pinch of sugar

brown rice, for serving

directions

Whisk the cornstarch with 2 tablespoons rice wine in a medium bowl; add the beef and chicken, season with salt and pepper and toss to coat. Set aside for 15 minutes.

Mix the remaining 1 tablespoon of rice wine, the oyster sauce and sesame oil in a large bowl; set the bowl near the stove.

Heat a wok or large nonstick skillet over high heat until very hot, about 1 minute. Add 1/2 tablespoon of peanut oil, then the ginger, garlic and chiles; stir-fry until fragrant, about 1 minute. Add the beef and chicken and cook, stirring or shaking the skillet occasionally, 1 to 2 minutes. Transfer the beef and chicken to the sauce mixture and toss.

If the pan is dry, add another 1/2  tablespoon of peanut oil, then add the onion and stir-fry until just soft, about 2 minutes. Add the bok choy and sugar; stir-fry until just wilted, 1 to 2 minutes. Return the beef and chicken and any juices to the pan and stir to combine. Serve over the brown rice.

(Adapted from a recipe found on http://www.foodnetwork.com)

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GRILLED TILAPIA WITH WINE AND TOMATOES

This fish recipe is super simple and tastes like summer! Make it before the summer is over so you have the freshest ingredients.

ingredients (serves 4) 601798

4 (4 ounce) tilapia fillets

salt and pepper to taste

extra virgin olive oil

3 cloves garlic, pressed

small handful of basil, chopped

1 large tomato, chopped

1 cup white wine

directions

Preheat a grill to medium-high heat. Place the tilapia fillets side by side on a large piece of aluminum foil. Season each one with salt and pepper. Drizzle some olive oil on top of each piece of fish, and sprinkle the garlic, basil and tomato. Pour the wine over everything. Fold the foil up around fish, and seal it into a packet.

Place the packet on a cookie sheet for ease in transportation to and from the grill. Place the foil packet on the preheated grill, and cook for about 15 minutes, or until the fish flakes easily with a fork.

Open the packet carefully so as not to get burned from the steam, and serve.

(Adapted from a recipe found on allrecipes.com)

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