Best of 2011

This ‘best of’ list is from 3 months of blogging.  My first post on Myplate2yours was September 30, 2011.  Since then, there have been 32 posts.  Here are the top 3 posts of 2011.  And if you haven’t had a chance to try any of these dishes, follow the link to get the recipe. 

#1  Greek Style Hummus

I was told by a loyal follower that this appetizer showed up in duplicate this holiday season when two Myplate2yours followers brought this dish to the same party.  They were both surprised but the guests were thrilled and enjoyed the flavor and nutrition in this popular appetizer.

#2  Everybody Loves Tortellini Soup

During a school book fair this past fall, I was told by two followers that they were both making the same dinner that night…Myplate2yours Tortellini Soup.  This is a quick recipe for busy nights and something the whole family enjoys.

#3  Salmon Pesto Pasta

It may have taken some faith to try a salmon dish for some, but Myplate2yours has received great feedback on this recipe.  But it did keep one Myplate2yours follower from admitting to her 7-year old son that there is actually salmon in this ‘yummy’ pasta.  

It’s been a great year (well, 3 months!).  Myplate2yours boasts 163 followers, more than 3000 views, and lots of fun feedback.   Although these stats are very small in the social media world, they are very important to me.  My hope is that the news about Myplate2yours:  Nutrition and Health for Active People will spread.  Please let your friends know about www.myplate2yours.com.  The purpose of this blog is to enable families to make the best choices for a healthy lifestyle.  It’s exciting to see the positive impact already made by Myplate2yours.  Any success acheived is a step in the right direction…and a reason to celebrate!  HAPPY NEW YEAR!

Holiday Appetizer: Spinach Dip

Going to another Holiday party and need an appetizer?  Myplate2-the-rescue!

Our family enjoys this healthy version of a creamy spinach dip.  It’s adapted from one I found in my favorite section of the Chicago Tribune, Good Eating.  You’ll need a food processor for this 10 minute recipe:

1 small shallot or 1/4 medium sweet onion

1 can (5 ounces)  water chestnuts, drained

1/2  cup fat free cream cheese

1/2 cup fat free cottage cheese

1/4 cup feta cheese

1/4 cup plain non-fat Greek yogurt

1 tablespoon lemon juice

1/2 teaspoon Kosher or Sea Salt

1/4 teaspoon cayenne pepper

Freshly ground black pepper, to taste

1 bag baby spinach (6 ounces)

Place the shallot and water chestnuts in a food processor, pulse until coarsely chopped.  Add cream cheese, cottage cheese, feta, yogurt, lemon juice, salt and peppers.   Pulse to combine.  Add spinach (it takes 2 batches) and pulse until chopped and just blended.  Serve with whole grain crackers or veggies.  Enjoy!

Merry, Merry!!

Instead of blogging this weekend, I will be celebrating Christmas with my family.  I want to wish you and yours a very Merry Christmas!

Holiday Sides: Roasted Vegetables with Eggplant

Eggplants come in different sizes, shapes and colors.  I never peel my eggplant so I prefer the smaller purple varieties.  Smaller eggplants tend to have a softer skin.  Purple eggplants have more phytonutrients compared to the white or lighter varieties. 

Roasted Vegetables with Eggplant is a deliciously easy side for a holiday table.  Not only did I make this recipe for our Thanksgiving dinner, our family enjoyed it for dinner this past week.  And we can’t wait to have it again!!

Here it is:

Preheat oven to 450 degrees.

Prepare vegetables:

3-4 small eggplants, trimmed at ends, cut into 1-inch cubes

1 sweet onion, cut into 1 -inch pieces

1 large red, yellow or orange bell pepper, seeded and cut into 1-inch cubes (the yellow variety was used in the above picture).

Place veggies on a large baking sheet.  Sprinkle with 3/4 teaspoon Kosher salt. In a measuring cup, combine 1/3 cup olive oil, 2 cloves minced garlic, 1/2 teaspoon (or to taste) of Italian seasoning (e.g. oregano, basil, rosemary).  Pour oil over veggies and toss well to coat.  Roast in hot oven for 20-30 minutes, until desired tenderness.  Turn every 10-15 minutes.  Tranfer entire content of baking sheet into a serving bowl.  Add 1/2 can of fire roasted tomatoes.  Toss to mix.  Serve warm and enjoy!!

If you are new to cooking with eggplant or would like more information on this unique vegetable, check out iloveeggplant.com.

Slow Cooker Sunday: Moo Shu Pork

Asian flavors are favorites in our house.  This recipe was adapted years ago from one in Family Fun magazine.  The torn page still serves as my recipe card.  It only takes 10 minutes to prepare: 

1/2 cup hoisin sauce

3 large cloves garlic, minced

1 tablespoon dark Asian sesame oil

2 tablespoons reduced sodium soy sauce

1 tablespoon cornstarch

1 bag (16 ounces) shredded coleslaw

1/2 bag (10 ounces) shredded carrots

1 pound boneless pork loin chops

1 cup chicken, beef, or vegetable broth

Stir together hoisin, garlic, sesame oil, soy sauce, and cornstarch.  Set aside.

Place coleslaw and carrots into slow cooker.  Cut the pork into 1/4 inch thick slices (slightly frozen pork is very easy to slice thin).  Place on top of vegetables in slow cooker.  Drizzle with 1/2 of hoisin sauce mixture and broth.  Cover and cook on low for 6-8 hours. 

When done, stir in the remaining hoisin sauce mixture.  Serve on warmed flour tortillas.  Garnish with strips of green onions (scallions), if desired. 

We usually pair this entree with some steamed edamame and fresh fruit (or  canned, like pineapple chunks canned in juice).  Enjoy!!

Weekend Wisdom: Slow Down!!

Did your mother ever tell you to slow down when you eat?  Do you tell your kids the same?  Well, there is wisdom in those words.  Eating slowly will give your brain time to register when it is ‘full’.  And research has discovered that people who eat slowly consume less calories and weigh less than faster eaters.  You may remember Dodging Holiday Weight Gain.  ’Slow Eating’ can be another strategy for avoiding extra weight that is common this time of year.  To eat slowly, take smaller bites of food, chew your food thoroughly, and make sure your plate contains plenty of fruits, veggies, and whole grains.  These foods naturally make us slow down because of their texture and fiber content.  Most of all, enjoy the food you eat and the people you are with…fully embrace mealtime!

Greek Style Hummus

Are you going to a Holiday party this coming weekend?  Here’s an appetizer that is easy and delicious:

Spread 1 large container of hummus into a pie plate.  Top with 2 diced plum tomatoes; 1 small peeled & diced cucumber, and 1/3 cup of sliced Kalamata olives.  Sprinkle with ¼ cup Feta cheese and serve with whole grain pita chips.  A definite crowd pleaser!

Slow Cooker Sunday: Chicken Tortilla Soup

This is a new favorite in our house.  Everyone gives it a ‘thumbs up’!

1 pound of boneless, skinless chicken breast

1 onion, cut into eighths

1 can sweet corn

1 can fire-roasted canned tomatoes

2 corn tortillas (optional for thicker soup)

2 teaspoons chili powder

1 teaspoon garlic salt

1 teaspoon oregano

1 quart chicken broth

Place chicken and remaining ingredients (do not drain the corn or tomatoes…use the entire can) into a slow cooker.  Cook on low for 7-8 hours.  At the end of cooking, add 1 can of drained and rinsed black beans.  Serve with light sour cream, shredded cheese, tortilla chips and sliced avocado (all optional, of course!).

Weekend Wisdom: Nutrition & Breast Cancer Prevention

A writer friend of mine asked me to do some research for an article on foods that prevent breast cancer.  Check out her article, Six Surprising Foods that Prevent Breast Cancer, that was published yesterday on halogentv.com.

New foods will continue to emerge as science advances that link to breast cancer prevention.  What you can do now is eat from the groups of foods that are strongly supported by research and medical consensus.  Based on my review, the recommended ‘food group’ list for breast cancer prevention is:

Eat lots of fruits and vegetables (minimum of 5 servings daily; optimal is 10 daily servings)- Focus on including leafy green vegetables (kale, spinach, collard greens) as well as yellow/orange fruits & vegetables (sweet potatoes, carrots, squash, apricots, cantaloupe, pumpkin and mangos), and cruciferous vegetables (broccoli, brussel sprouts, cauliflower, cabbage).

Eat whole grain (whole wheat, whole oats, brown rice) instead of refined grain products- this increases the fiber and vitamin E contents in our diets which may both decrease our cancer risk.

Eat less red meat, meats that have been processed, and meats that during cooking have been charred.  Choose alternative protein sources such as fish, poultry, and legumes (including soy). Choose only lean red meat and trim all visible fat.

Limit alcohol intake to one serving per day. Not much more to say about this!

Everyone can benefit from a diet that follows these guidelines.  In fact, they mimick the recommendations of USDA’s MyPlate for which this blog is named!

Holiday sides: Quinoa with Cherries and Pine Nuts

Here’s the first of several Holiday dishes you can try this month.  “Holiday” because they are festive in color and flavor but the nutrition and ease of these recipes are good for everyday.  This one is a simple whole grain side dish that is full of texture & flavor:   Quinoa with Cherries & Pine Nuts.

Quinoa is an ancient grain that has been in the Andes of South America for more than 5,00 years.  Quinoa provides a high protein content as well as fiber, phosphorus , iron and magnesium.  And for all of my gluten-free followers, this recipe is for you!!

Here it is:

1 cups quinoa

2 cups water

½ cup dried cherries (cut in half, if needed)

¼ cup pine nuts (toasted in sauté pan or in 350 degree oven 3-5 minutes)

½ red onion, diced finely and sautéed in 2 teaspoons olive oil over medium heat until translucent (3-5 minutes)

Heat the quinoa and water to a boil in a saucepan; Cover; turn the heat to low and cook until all water is absorbed , about 20 minutes.  Turn off heat and allow to rest, 5 minutes.

Put the quinoa in a bowl; mix in the cherries, pine nuts and cooked red onion.  Season with salt & pepper to taste.

This recipe, like all my recipes, can be printed.  Just click on the title, and click on ‘print’.