Turmeric & Golden Milk

If you don’t have a trail of this yellow/orange powder around your kitchen, you might be missing out. Turmeric is a hot topic right now and for good reason – it has tons of health benefits.

Historically, turmeric was used in Ayurvedic, eastern medicine for pain and fatigue. Turns out they were on to something… Recent research has found that curcumin, the active compound in turmeric, has some serious anti-inflammatory effects.

Why is “anti-inflammatory” a good thing?

In a few cases, inflammation is a good thing – like healing cuts or wounds and fighting foreign pathogens in the body. However, when there is a chronic, low level of inflammation in the body it can increase risk for heart disease, cancer, metabolic syndrome, and Alzheimer’s, among many others. Stress, environmental toxins, and chemicals and preservatives in our food can all cause some of this chronic inflammation, which turmeric can help counteract.

Does turmeric sound appealing now?

If adding turmeric into your diet sounds more appealing now, here are a few things to consider:

  1. Whether you’re adding turmeric to your stir fry, eggs, golden milk (see my favorite recipe below!), salads, or soups, make sure you add some black pepper – this boosts absorption of the curcumin in turmeric up to 2000%
  2. While it is more of a pain to cook with, raw turmeric root more potent than the powdered spice form of turmeric

Remember…

Just like any other food or supplement, turmeric is not a magic pill. In order to get the real anti-inflammatory benefits of turmeric, it is also important to be eating a diet rich in whole, real foods (not the processed stuff), fruits and vegetables, and fiber.

My favorite turmeric recipe – Golden Milk

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Internship Update: Finally Time for Clinical

Last Friday marked a very exciting day…the last day of my food service rotations in my Internship. After 2 long weeks in the kitchen cutting fruit and making sandwiches, 1 week in the storeroom and purchasing, and 3 weeks working with a patient meal service manager, I am finally on to my clinical rotations!

As much as I don’t enjoy food service and could never see myself working in the field, I did have some valuable experiences. I learned just about everything there is to know about what patients can order, how patients order, where their food comes from, how it gets to them, and everything in between. As a dietitian, I can definitely see why it might be important to know what options the patients have while they are in the hospital.

Having my food service rotations first gives me good background knowledge on how the nutrition and dietary departments run, and I think I am well equipped to give patients meal recommendations based on their individual diet needs. I guess that I one perk of getting food service out of the way at the beginning (and I am glad I never have to put on another hair net again!).

Now, I have just finished day 2 of my clinical orientation. Day 1 was learning a lot about the electronic medical record and how the healthcare system works, but I am quickly getting the hang of it. My preceptor covers telemetry, general medicine, and adult cystic fibrosis floors so I have seen quite the variety of patients so far. I got to do my first note on my own today, and diagnosed a patient with moderate malnutrition. The patient’s doctor agreed with my diagnosis, which means the hospital gets reimbursed for my patient visit. I also feel very official (and old/not smart enough) wearing my white lab coat around 😉

That is pretty much all that is going on in the hospital. October is my busiest month with class work so I have been a busy beaver working on all my assignments every day after work. That unfortunately leaves me little time for any new recipes, but I have been enjoying a super simple (and of course, healthy) spaghetti squash bowl for dinner. I just mix spaghetti squash, steamed broccoli, peas, and chicken or ground turkey with some pasta sauce and wah lah… dinner is served.

Internship Status: Week 9/49

Tempeh Pizza

Usually, I can’t wait to eat the veggies on my dinner plate, but every now and then, I want food that isn’t so healthy. Last night was one of those nights. After having fish, chicken, salads, and tons of veggies throughout the week, pizza sounded good for some strange reason (I am usually not much of a cheese or pizza fan). So, instead of ordering pizza (which is super unhealthy and costs more than making my own), I went to the store to get some ingredients. You probably can guess that I got sauce and cheese, but no bread or flour were needed for my pizza crust… I used Tempeh.

Tempeh is a vegan protein made from soybeans (sometimes used as a tofu alternative). I like it much better than Tofu because it is more patty/cake like and doesn’t have that strange mushy tofu texture. It is high in protein, potassium, and unsaturated fat (the good kind of fat)…and it makes for a great pizza crust ;).

The trickiest part was cutting the tempeh into thin slices, but other than that, this recipe is very simple. I like my tempeh crispy on the edges so I put it in the oven for a while before adding the sauce and cheese, but tempeh can be eaten raw, so feel free to put it in the oven for as short as you would like.

Also, remember, it is tempeh and not any sort of bread so it does have a little different taste and texture than traditional pizza…but it is filled with a lot more nutrients!

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Overnight Oats

I can’t believe it has already been two weeks since moving back to Cleveland! I am officially done with 1 week of my Dietetic Internship (48 more to go!) and have been very busy. Hopefully this weekend I’ll have some time to write a full update on how it is going, but for now, I thought I would share one of my favorite breakfasts.

While oatmeal is definitely one of my go-to breakfasts in the morning, it isn’t easy to take on the go. Now that I am waking up early to get to work at the hospital, I need something that I can take with me in the car. The solution? Overnight oats!

It took some trial and error to get the recipe just right and a few tries before I got use to the texture, but now I love ‘em! I can throw all the ingredients in a jar at night, pop it in the fridge, and wa-lah – breakfast is ready to go when I wake up.

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All the ingredients for my recipe

If you aren’t familiar, overnight oats are made by putting raw, rolled oats in a jar with yogurt or milk. While the oats soak overnight, they absorb the moisture and soften up. The first time I tried making overnight oats, I was expecting them to taste and feel like cooked oat (which they don’t). They still kind of feel raw…like I said, it takes some getting use to.

Anyways, I love that you can make so many different flavors. My favorite is banana and cinnamon (see the recipe below), but I have done strawberry peanut butter, chocolate coconut, and pumpkin spice (the options are endless). Here is the step by step of what mine look like.

 

  1. oats       2. yogurt       3. banana       4. cinnamon     5. chia seeds      6. mix!

I like my overnight oats to be pretty thick so I don’t add any liquid but you can always put in a splash of milk, almond milk, or egg whites if you like it runnier. I also add chia seeds, which absorb moisture and give it a thicker, pudding texture. Again, you can add more and less chia seeds than I do to give it the texture you like. It might take a few tries but there is no wrong way.

Let me know what your favorite overnight oat mixtures are. I am always looking for new ones to try!

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P.S. I have found that the oats stay good for 3-4 days in the fridge so you can make a bunch of jars to have for the week (no excuses for not eating breakfast!)

Chicken Curry

I am not going to lie, I think I have been lacking on coming up with new things in the kitchen lately. It is just the avocado toast, quinoa bowls, protein pancakes, zoodles with meatballs, and Greek yogurt smoothies are so good. But, last week I decided to try something totally new. I don’t love super spicy food and I have only had curry once, but I thought I would try it out.

The result: Yum!

 

After some Pinterest searching I pulled a few different chicken curry recipes together. I took some parts of all the different recipes and kind of made my own. I was very happy with how it turned out and was pleasantly surprised with how easy it was to make.

Like I said, I am not a fan of super spicy, but if you like the heat, you can always add more curry powder in at the end.

In addition to the recipe that I used (see below), I saw that lots of curry recipes added coconut milk or coconut cream. I wasn’t going to add this to mine but I wanted my curry to be a little bit thicker when it was done so I stirred in about 4-5oz of coconut cream at the very end. It only added a little bit of a coconut flavor but it was perfect!

Of course you can enjoy this curry plain but I liked it over a mix of brown and cauliflower rice (Hint: cauliflower rice with brown rice is a great way to add more volume to your meal without adding tons of carbs). It would probably also be good over quinoa, pasta, or boiled potatoes.

 

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Enjoy!

Kodiak Cakes

Since school is out and I have plenty of time in the mornings to make a big breakfast, I thought I would share one of my favorite grocery finds: Kodiak cakes.

Kodiak Cakes is a company that makes all sorts of pancake & waffle mixes, dessert mixes, oatmeals and granolas. While I haven’t tried many of the products, the two pancakes and waffle mixes I have tried are delicious!Screen Shot 2017-05-10 at 11.35.10 PM

The two I have tried are the Protein Packed Flapjack Mix and the Protein Packed Peanut Butter Flapjack Mix. Why Kodiak Cakes over the other pancake mixes?

  • The protein packed kind I buy has 14g of protein per serving!
  • The mix only has whole wheat grains (including whole grain wheat flour and whole grain oat flour).
  • I can read and pronounce every single ingredient in the mix (and there are only 7 of them).
  • There is no bleached white flour or artificial additives in the mix.
  • They only have 3g of sugar per serving.

In order to have a healthy and balanced meal, we need a mix of carbohydrates, protein, and fat at each meal. Because pancakes are typically all carbs, they can get a bad wrap for being too much like dessert for breakfast. That is why I love this protein packed mix. It takes care of the protein that is typically missing in pancakes.

Now, since Kodiak Cakes has our carb and protein needs covered, all we need is a little healthy fat. That’s where I turn to my beloved nut butter collection. Just drizzle some nut butter on your pancakes and you are good to go with a balanced breakfast.

Still aren’t convinced these pancakes can be healthy?

Lets take oatmeal, for example. Many times, the little instant packets of oatmeal have just as many (if not more) carbs than a serving of regular pancakes mix, with no fat or protein. We often make oatmeal out to be some much healthier than pancakes when really they have almost the exact same nutrients (almost all carbs).

I will say that oatmeal typically has more fiber than regular, white flour pancakes, but neither makes for a very balanced meal because there is no fat or protein. Now, oatmeal can be made into a balanced meal by added protein (egg whites or greek yogurt) and healthy fat (nut butter, flax seeds, chia seeds, almonds, etc.) just the same way that protein and fat can be added to pancakes.

My point is that we just have to be aware of what is in our food. Oatmeal may seem healthier than pancakes, but they are really quite similar. By adding protein and fat to either oatmeal or pancakes, you will have equally healthy and balanced meals.

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My Protein Packed Kodiak Cakes with banana slices and cashew butter

I happen to love mixing up my typical morning oatmeal with a big plate of pancakes every now and then so I always turn to my Protein Packed Kodiak Cakes for a balanced breakfast.

Want more info on Kodiak Cakes? http://www.kodiakcakes.com/

Bowls

If you haven’t noticed, bowls are one of the biggest food trends right now. Buddha bowls, poke bowls, acai bowls… they are everywhere!

Last week I checked out a new restaurant in Cleveland called Rebol. Guess what they serve?? You got it—bowls! They are 100% nonGMO, organic when possible, don’t use any refined sugar, and only cook with avocado, coconut, and olive oils. You can see why I had to try it :).

Anyways, I got a chicken bowl with zucchini noodles, corn salsa, cauliflower & bok choy, apricot ginger honey mustard, cashews, and toasted sesame. It sounds like a strange combination, but it was delicious. They use lots of bold spices to make the food super flavorful. It just goes to show that healthy food doesn’t taste bad (contrary to what some people believe).

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This week I decided to jump on the “bowl” train and make my own at home. Since I move out of my apartment in about a week I have been trying to use the ingredients I have instead of buying more food. I put my cooking skills to the test and was trying to use up some quinoa and BBQ sauce. I think my hours in the kitchen are starting to pay off because my bowl turned out super yummy…so yummy that I have made it for dinner every day this week.

Here’s how to make my BBQ Chicken Quinoa Bowl:

  • Grab a bowl
  • Add about ½ cup cooked quinoa
  • Toss in 3-4oz of shredded baked chicken breast
  • Throw in a handful of broccoli
  • Drizzle on about 1 Tbsp of BBQ sauce (try to choose one that is low in sugar!)
  • Top it off with a fried egg
  • Mix it up and enjoy!

Since I wanted this every night for dinner, I ended up making a bunch of quinoa, baking two big chicken breasts, and steaming a large head of broccoli all on Monday so each night all I had to do was assemble to bowl. No excuses for not eating healthy because it literally takes 2 minutes to put this bowl together, pop it in the microwave, and then add a fried egg.

*Note: I just baked my chicken completely plain because I knew I was going to add BBQ sauce to the bowl but feel free to add any more spices you like.

Give it a try and let me know what you think!

Dana

P.S. I officially took my last final exam on Wednesday so I am officially done with undergrad! T-9 days until graduation.

Thankful for Fruits and Veggies

Happy belated Thanksgiving! Here is a little update on my Thanksgiving festivities and foods.

Before heading back home for Thanksgiving, my roommates and I had a Friendsgiving at my apartment last Tuesday. It was my first time any of us had cooked for a large group of people or been “hostesses” of a little gathering. Last weekend, we planned the menu and went grocery shopping and then Tuesday after we were all done with class, it was all hands on deck. We had lots of paper chains and toilet paper tube turkeys for decorations, plus lots of peeling, chopping, mixing, and cooking for our meal. We served chicken (I know, not your traditional Thanksgiving but we were all going to have turkey on Thursday so we decided to mix it up), sweet potato fried, corn on the cob, homemade bread, and an apple crisp, plus the mashed potatoes, stuffing, gravy, green beans, broccoli, and pie, our guests brought. We had an amazing time and would love to do it again!

For our family Thanksgiving, I had to get creative after my Fruiturkey from last year. This year, my mom and I made a turkey out of vegetables. Our vegetable turkey was much easier and less time consuming than the fruit turkey, but he was just as cute and delicious.

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We used pea pods, bell peppers, cucumbers, baby carrots, grape tomatoes, and broccoli around a bowl of hummus. The body is made of a mini cucumber with a carrot beak, red pepper snood, and black peppercorn for eyes.

I also tried to get creative with the fruit tray this year, but it didn’t work out completely as planned. The goal was to make a cornucopia out of waffle cones and stuff them with fruit. It didn’t quite turn out to look like the cornucopia– Oh well, just an excuse to try to make something new next year. But in any case, grabbing a cone filled with fruit was a new, fun twist on the traditional fruit bowl.

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Back To School: Senior Year

Happy hump day! It has been a while since my last post, so here is a little life update. Monday marked the first day of classes for this semester…well for most people. I, somehow, got lucky enough to only have classes on Tuesday’s and Thursday’s this semester! It might should like I have quite the relaxed semester, but don’t worry. I will be keeping busy with my senior capstone project, an independent study literature review research paper, applying to grad school/Dietetic Internships, and my new student research position at the Cleveland Clinic. My research job doesn’t start until next week, but I am super excited to explore the research side of nutrition. I will be working with patients who have Pulmonary Arterial Hypertension, teaching them how to comply to a Mediterranean diet, and doing some data collection.

Yesterday was my first official day of class so I got to meet all my professors and read several pages of daunting syllabi with all my assignments and exams to look forward to…NOT. My classes this semester are Community Nutrition, Child Nutrition, and Guided Study in Nutrition Practice. While the first day isn’t a great indicator, my favorite class so far is Guided Study. I am going to learn how to talk to patients, ask relevant questions, and figure out how to come up with a proper nutrition diagnoses and action plans based on the patients needs. This class is bringing my Registered Dietitian goals to life; it showed me that the information and skills I am learning will actually be relevant to my job in the future (who knew? J).

On another note, back to school means back to meal planning and packing lunches. I made my meal plan and prepped my meals over the weekend before I got busy with classes, but I am going to have to get back into the groove. I have to remember to be thorough in my planning because popping over to the grocery store is not as easy on campus as it is living at home (learned that the hard way after I forgot eggs this weekend). This week my typical oatmeal is on tap for breakfast, quinoa with ground turkey and sweet potato for lunch, and veggies burgers (recipe coming soon) with guac for dinner.

Since I haven’t been at school since last December because of my study abroad trip, I forgot about all of the free food around campus that can be so tempting! Free donuts if I join the Chess Club, a mini cupcake if I sign up for the Math Club, and even free candy for walking past the Student Dietetic Association table (this one has never made sense to me, haha). I will definitely be arming myself with lots of healthy snacks tomorrow (including apples, string cheese, trail mix, and Skinny Pop) to keep me satiated and to have a healthy alternative when walking past the sugary bribes on the way to class.

I hope to try out some new recipes this weekend and learn some fun nutrition facts in my classes to share next week!

Peanut Butter Energy Balls + Olympics

I’ve spent a lot of time in the kitchen the past few days testing out some new recipes so expect lots of yumminess soon. Today I thought I would share one of my favorites: Peanut Butter Energy Balls. They are perfect to grab as a quick snack or to enjoy when you need a little sweet snack after dinner. They are incredibly easy and fast (and don’t require any baking). Just mix all the ingredients together, roll ‘em into balls, and enjoy!

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In Other News…

Guess what today is?! The opening ceremony of the Olympics (aka my favorite time of every other year); in fact, I am watching them as I type this! Seriously, I am obsessed with the Olympics. I have already downloaded 5 iPhone apps to make sure I’m always up to date on scores and medal counts, and my butt will likely be glued to the couch for the next few weeks watching everything from gymnastics to synchronized swimming to beach volleyball.

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Olympic Training Center 2010

On a more serious note, I attribute my love for the Olympics to my involvement in sports throughout my life. If I had not been an athlete myself, I would not have the same appreciation for all the athletes competing in the Olympic games. As a rhythmic gymnast, I learned the importance of being healthy a living a balanced life. I saw first had how eating habits could impact my energy and performance at practice and competition. These experiences are really what have guided me on my path in college to become a dietitian. Whether I work with athletes in the future, that is tbd.

Enjoy the games and go team USA!