Category: food for thought

100-Calorie PB&J Fit Smoothie

I Can’t Believe I’m Into This I am the first to promote simple, uncomplicated food. Most of what I do involves wielding a chef’s knife and playing with fire and water to whip up meals. I don’t like food products that don’t look like real food. I don’t even really like energy bars, even if I can see the nuts… Read more →

How to Write a Nutrition Book in Less Than a Year Without Losing Your Mind

Are you a nutrition writer? Maybe you’ve written well-researched articles for health professionals as well as evidence-based but simplified consumer articles (read: no footnotes or heady explanations of methodology). And now you’re flirting with the idea of writing a book, but aren’t sure if you can do it? If you’re already a writer, the good news is that writing a… Read more →

10 Kitchen Essentials Culinary School Taught Me To Need

That was Then As a New York City transplant, I got used to preparing full meals in impossibly small kitchens with a minimum set of equipment. It became a point of pride – the things I could accomplish with little more than a chef’s knife. I am still a minimalist at heart, and cringe at excessive collections of one-use tools. But… This… Read more →

A New Way to Think About a Common Food: Bananas

Bananas are so common in the United States that it’s easy to forget they’re a tropical fruit. The yellow, crescent moon shaped Cavendish banana is America’s favorite. It’s a simple snack, works well added into breakfast (in hot and cold cereals, pancakes, on top of waffles), adds moisture and sweetness to baked breads and muffins, and finds its way into desserts, too – but when’s the last time you saw it in a salad?

26338234565_91fd5c3f90_kPeople don’t always think of fruit in green salads, but they add a naturally sweet dimension to balance more acidic and earthy flavor notes. The natural sweetness of bananas means there’s absolutely no need for any added sugar from dressings, and the fiber in bananas and all those veggies offer a prebiotic paradise for gut health. Last but not least, there are several different textures going on in this salad to keep things interesting.



Baby Greens Salad with Banana-Curry Vinaigrette
A bed of baby greens, tossed with ribboned carrots, diced bananas, slivers of red onion, English cucumbers, toasted pistachios, in a creamy dairy-free curry-banana vinaigrette

Serves 4


Salad:

4 cups baby greens, organic
1/2 cup English cucumbers, diced
1 medium carrot, peeled into ribbons
1/2 small red onion, thinly sliced
1/4 cup shelled pistachios
1 large just-ripe banana, diced



Banana Curry Vinaigrette Dressing:

1 T curry powder
1/4 cup olive oil
2 T champagne vinegar
1/2 small ripe banana
Salt and pepper to taste
*Optional: Use remaining 1/2 banana, sliced, as garnish




26065237690_3d2fbcc78e_kTo make the dressing: 
Toast curry powder in a small pan over medium heat until fragrant, 1-2 minutes, remove from heat and transfer curry powder to a medium bowl. Wipe pan clean. To the medium bowl, add olive oil and vinegar and whisk to combine. Puree 1/2 small banana until completely smooth, and slowly add to curry-oil-vinegar mixture, stirring vigorously to fully incorporate. Season with salt and pepper to taste and stir to combine. Set aside. Dressing will be creamy. While not necessary, the dressing can be made ahead of time to allow flavors to develop more thoroughly.

 

26309761026_cbb4e9ca1c_oTo prepare the salad: Using same pan that toasted the curry powder, toast pistachios over medium heat until fragrant or toast marks start to show, 1-2 minutes. Transfer to a small bowl, and set aside to cool. Prepare and measure the baby greens, cucumbers, carrots, red onions, and bananas, and add to a large bowl. Top with toasted pistachios. Using a spatula, add just enough dressing to salad to coat (there may be extra). It may be helpful to toss by hand, wearing plastic gloves to reduce mess. Garnish with remaining banana slices if desired. Enjoy.


26309441266_b660946f6a_o

Nutrition: 230 calories, 18g total fat, 2g saturated fat, 3g protein, 18g carbohydrates, 4g fiber, 8g total sugars, 0g added sugars.

Daily Value for vitamins and minerals: 20% Vitamin A, 25% Vitamin C,160% Vitamin K, 20% Vitamin B6, 20% Folate, 10% Iron, 10% Magnesium, 15% potassium.

7 Myths About Cholesterol Debunked

When we talk about cholesterol, it’s usually in reference to blood cholesterol (vs. dietary cholesterol). It’s waxy, fatty and can be found in all of the body’s cells. The body uses cholesterol to make hormones, vitamin D and bile acid, which helps break down fats. Cholesterol travels in the bloodstream in low-density lipoproteins (LDL) and high-density lipoproteins (HDL). Too much… Read more →

Diabetes & Healthy Aging: Moving Well For Life

This blog has been compensated by OmniChannel Health Media and its advertiser. All opinions are mine alone.   Over a lifetime of use, your joints might not move as well or as comfortably as when you were younger. Osteoarthritis is the most common type of joint discomfort in older adults and in people who are overweight or have diabetes. In… Read more →

7 Myths about Celebrating the Holidays with Diabetes

November is National Diabetes Month. It’s also the start of the holiday season. Are you dreading the coming months of celebrations, wondering how you’ll manage the holidays and diabetes? Read on for 7 myths about celebrating the holidays with diabetes and tips to conquer these common misconceptions.   Myth 1: Having diabetes takes the joy out of holiday feasts It doesn’t have… Read more →

Smoking, Diabetes, and Expert Tips & Tools from Costco

Smoking is bad news for everyone, but did you know it’s especially damaging for people with diabetes? And unfortunately, there are a lot of those (people with diabetes). In fact, our most recent data from the CDC National Diabetes Statistics Report 2014 indicates that one in three Americans have diabetes or prediabetes. That’s 115 million of our friends, family members, and neighbors.… Read more →

Q&A on Weight Management, Part II

In the second installment of a two-part guest blog on weight management for Bell Institute of Health and Nutrition, I cover two areas many clients struggle with in their diets – snacking and eating breakfast daily. (In the first post, I answered questions about weight loss struggles, how to stay on track, and exercise for a busy lifestyle). Bell Institute: What are… Read more →