Todays Diet and Nutrition Magazine - June 2011

7/25/2019 Todays Diet and Nutrition Magazine - June 2011

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HEALTH NUTRITION FITNESS LIFESTYLE DIET & WEIGHT CUISne 2011 www.TDN-Digital.com


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June 2011Volume 7, Number 6

departments

health8 Cooking for Health

Eating Well During

Pregnancy

nutrition12 Etcetera

13 The Latest Scoop

Nutrition Myths

14 BasicsGood Carbs,

Bad Carbs

fitness20 Etcetera

21 Ask the Expert

22 GearFitness Gadgets

lifestyle34 Etcetera

35 Living GreenOrganic Beer

38 Q & AAmanda Righetti

diet & weight40 Etcetera

41 Vegan & Gluten-Free

LivingChocolate ChipZucchini Bread

42 Resources

cuisine44 Etcetera

46 What I Cant Live Without

Jonathan Dixon

in every issue

2 Editors Note

7 Contributors/Advisors

7 Coming Next Issue/Whats Cooking Online

48 Uncommon Taste

14

Brown RiceSuccotash

8

13

46

6 TODAYS DIET & NUTRITION


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Contributors

Advisors

Suzanne Bowland, founder and president of GF

Culinary Productions, Inc and author of

The Living Gluten-Free Answer Book

Shelley Case, RD, a leading international expert

on celiac disease and the gluten-free diet and

author of Gluten-Free Diet A Comprehensive

Resource Diet

Nancy Collins, PhD, RD, LDN, executive director

of RD411.com

David Feder, RD, former top chef and magazine

editor, now director of S/F /B Communications

Group, a cooperative of experts consulting on

nutrition, food, health, and lifestyle

Laura Pensiero, RD, owner of Gigi Trattoria and

Gigi Market, founder and director of Chef4Life,

and author of Hudson Valley MediterraneanThe Gigi Good Food Cookbook

Brenda Ponichtera, RD, president of ScaleDown

Publishing, Inc and author of two Quick &

Healthycookbooks

Jennifer E. Van Pelt, MA, CWE, CWC, fitness

instructor, healthcare research analyst, and

freelance writer

For our advisors full bios and websites, visit

www.TDN-Digital.com.

MICHELE DEPPEis an award-

winning freelance writer based

in Seattle, Washington (www.

micheledeppe.com).

DAVID FEDER, RD,is a former

professional chef and author

of The Skinny Carbs Diet. Hesdirector of S/F/B Communica-

tions Group, a cooperative of

experts providing food and

nutrition communications and

consulting for all media.

LYNN GRIEGER, RD, CDE, cPT,is a

health, food, and fitness coach

in southwestern Vermont and

online at www.lynngrieger.com.

DEBORAH R. HUSOis a free-

lance writer based in Blue Grass,

Virginia. Author of the book

Moon Blue Ridge & Smoky

Mountains, she frequently writes

about travel, agriculture, wildlife,

the environment, and outdoor

recreation (www.drhuso.com).

JENNIFER VAN PELT, MA, CWE, CWC,

is a Reading, Pennsylvania-based

fitness instructor, certified well-

ness educator and consultant,

healthcare research analyst, and

freelance writer.

MARK WINSTONis a Texas-based

freelance writer.

TD&NNutrient Analyses

A nutrient analysis for each recipe

(except those already containing

analyses) is created using Food

Processor SQL nutrition and fitness

software by ESHA. Recipes are

analyzed for calories, total fat,

saturated fat, monounsaturated

fat, polyunsaturated fat, choles-

terol, protein, carbohydrates,

fiber, and sodium. Each amount

is rounded to the nearest whole

number. Nonspecific amounts

(for example, salt and pepper to

taste), decorative garnishes, and

ingredients that are not consumed

(such as marinades or excessdipping sauces) are not included.

Coming

NextIssueTailgate Party Temptations

Cooking With Sweet Corn

Dance Your Way to Fitness

The Latest Scoop on SportsDrinks

Q & A With Kathy Smith

Gluten-Free Travel

Whats CookingOnlineVisit our website at

www.TDN-Digital.com for

exclusive articles, book reviews,

product news, editors picks, and

a new recipe each weekday.

Vegetarian Protein and Workouts

Sodium: A Different Pointof View

JUNE 2011 7


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Eating for two isnt a license to throw

caution to the wind and indulge all your

cravings. During pregnancy, good nutrition

is paramount but often challenging thanks

not only to myths and

misconceptions but also to

morning sickness.

If youre pregnant or

contemplating becomingpregnant, let Erika Lenkert

and Brooke Alpert, MS, RD,

CDN, be your guides to

nutrition and your source

for delicious recipes. In Healthy Eating During Preg-

nancy: 100 Recipes for a Nutritious, Delicious Nine

Months, youll find all the basics of prenatal nutrition

and a wealth of recipes such as these youll want to

continue using long after your baby is born.

Watermelon, Arugula, Feta, and Mint Salad

This unexpected combination dances on the palate

thanks to the sweetness of watermelon, tartness

of lime, saltiness of the feta and olives, and semi-

spicy herbaceous character of the arugula. Thanks

to tummy-soothing watermelon, it also can be a

godsend to the queasy mom. Note: If possible,

drain the watermelon cubes by placing them in acolander over a bowl in the refrigerator overnight

beforehand.

Serves 4

12small red onion, sliced thinly and halved

(about 14cup)

2 tablespoons fresh lime juice

1 tablespoon extra-virgin olive oil

6 kalamata olives, pitted and chopped112cups ripe seedless watermelon, cut into thin

triangles

112cups loosely packed arugula14cup loosely packed chopped fresh mint13cup crumbled pasteurized feta cheese

In a serving bowl combine the onion, lime juice,

olive oil, and olives and mix until combined and the

onions are coated. Let stand for 15 minutes.

Add the watermelon, arugula, mint, and feta.Toss so the dressing coats the lettuce, and serve.

Per serving:104 calories, 6.53 g fat, 9.48 g carbs, 2.91 g

protein, 1.27 g fiber, 99 mg calcium, 1.16 mg iron, 209 mg

sodium, 28 mcg folate

Health cooking for health

Eating Well During Pregnancy

PHOTOS BY WILL HEAP FROM HEALTHY EATING DURING PREGNANCY

Watermelon,Arugula, Feta,and Mint Salad



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Korean Beef Broccoli

The Korean-style marinade and super-thin slicing

make this dishs meat tender and flavorful, even

when well done. For best results, slice the beef

when its partially frozen and stir-fry until just

cooked through. If youre craving spicy food, add

some red pepper flakes to the pan.

Serves 4

1 pound beef top sirloin or rib-eye, thinly sliced

1 heaping tablespoon minced garlic

2 tablespoons grated onion3 tablespoons soy sauce

1 tablespoon sugar

1 tablespoon honey

1 tablespoon sesame oil

1 tablespoon sesame seeds, plus more for garnish

Pinch freshly ground black

pepper

4 cups broccoli florets,

halved lengthwise

1 scallion, sliced intothin strips, for

garnish

In a large resealable plastic bag, combine the beef,

garlic, onion, soy sauce, sugar, honey, sesame oil,

sesame seeds, and pepper. Seal, and refrigerate for

2 to 3 hours.

Steam or boil the broccoli until cooked but still

firm. Set aside to cool.

Heat a saut pan over medium-high heat. Add

the beef slices, shaking off any marinade, and cook,

stirring frequently, for 3 to 6 minutes, or until done.

Add the broccoli during the last two minutes of

cooking, to heat and coat with the cooking juices. If

the pan gets too dry, add a little water. Garnish with

sliced scallions and serve.


protein, 0.19 g fiber, 70 mg calcium, 2.81 mg iron, 649 mg

sodium, 67 mcg folate

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Anise-Kissed Blueberry

and Almond Clafouti

Clafouti is a pancake-custard hybrid

made of fruit and a cake batter. In this

case, the result is an antioxidant-rich blue-

berry bonanza surrounded by a thin but

deliciously dense and creamy layer of cake.

Dont be afraid to substitute other fruits

pear or plum slices or cherry halves would

also be excellent. And if youre concerned

with overeating, you can bake the berries

and batter in cupcake trays (just be sure to

cook them for a shorter time). Finally, useorganic blueberries; their non-organic coun-

terparts are one of the highest pesticide-

contaminated fruits on the market.

Serves 6

12cup raw almonds

1 cup low-fat milk34teaspoon butter for greasing

1 cup fresh or frozen blueberries2 large eggs, room temperature

1 teaspoon almond extract

1 teaspoon anise-flavored liqueur14teaspoon kosher salt13cup sugar

6 tablespoons all-purpose flour14cup sliced almonds12teaspoon powdered sugar

Process the whole almonds in a food processoruntil finely ground; do not overprocess or they will

become pasty. Transfer to a small saucepan, add the

milk, and bring it to simmer. Remove the almond

milk from the heat and let sit for 30 minutes.

Pour the milk through a fine-mesh strainer,

pressing the almond bits to extract all the liquid.

Discard the solids and set aside.

Preheat oven to 375F. Butter an 8-inch baking

pan and scatter the berries along the bottom.

Whisk the eggs, almond extract, liqueur, salt,

and sugar until well blended. Add the almond milk

and whisk to blend. Sift the flour into the mixture

and beat until smooth. Pour the mixture over the

blueberries in the baking pan, top with the sliced

almonds, and bake until set and a knife inserted into

the center comes out clean, about 30 minutes.

Cool, lightly dust with powdered sugar, and serve

warm or at room temperature.


protein, 2.72 g fiber, 101 mg calcium, 1.07 mg iron, 138

mg sodium, 20 mcg folate

Recipes used with permission from Healthy Eating

During Pregnancy: 100 Recipes for a Nutritious,

Delicious Nine Monthsby Erika Lenkert and Brooke

Alpert, MS, RD, CDN, www.kylebooksusa.com

Health cooking for health

Anise-Kissed Blueberryand Almond Clafouti



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Nutrition mythspopular beliefs not

grounded in fact or scienceseem to

sprout up everywhere. And after weve

heard them repeated over and over,

we tend to believe them. The study of nutrition

is a science, and science is based on research and

grounded in factsnot myths.

The next time someone tells you one of thesepopular nutrition myths, respond with the science.

Youll gain instant respect as the local nutrition expert!

MYTH:Margarine has fewer calories than butter.

FACT:Stick margarine and stick butter have about 35

calories per teaspoon. Diet margarine, however, has

fewer calories than both stick margarine and butter

because its first ingredient is water.

MYTH:Eating after (insert time here) causes

weight gain. FACT:The total number of calories

consumed and expended determines weight gainor loss, not the timing of eating. Establishing a rule

of not eating past a certain time in the evening may

help you avoid overeating for the entire day, but its

not essential.

MYTH:Fruit shouldnt be eaten with meals, and

meat and fruit eaten at the same meal cant be

digested. FACT:Our bodies produce the necessary

enzymes to digest foods at all times. You might

prefer to eat certain foods at specific times of the

day, but its a personal preference, not a scientificrule.

MYTH:Fresh fruits and vegetables are more nutri-

tious than frozen. FACT:If you consume fruits or

vegetables picked that day from your local farmer,

then yes, theyre more nutritious than frozen. But

the reality is that fruits and vegetables are usually

grown and picked thousands of miles away from

your kitchen, transported to your local grocery store

over the course of a few days, sit in the store for a

few more days, and then sit in your fridge. The more

time that elapses from picking to eating, the more

nutrients that are lost. Frozen fruits and vegetablesare picked and processed quickly, so they retain

more nutrients than does fresh produce thats really

several days old.

MYTH:Taking B vitamins gives you more energy.

FACT:Energy comes from calories, and vitamins

dont contain calories. B vitamins play a vital role in

energy production, but youll gain more energy by

eating foods that naturally contain B vitamins, such

as whole grains, than you will with a supplement.

MYTH:Carrots are high in sugar. FACT:One servingof baby carrots contains 4 grams of sugar. One

regular size Milky Way candy bar contains 35 grams

of sugar. Even if you ate nine servings of carrots at

one sitting, youd get good amounts of fiber,

vitamin K, vitamin A, and potassium. Sugar is simply

a form of carbohydrates, and the nutrient density of

carrots far outweighs the minimal sugar content.

Lynn Grieger, RD, CDE, cPT

Nutrition the latest scoo

Nutrition Myths and FactsOnce upon a time in nutrition land

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Carbs are good! Carbs are bad! The Carb

Wars have been fought for decades, and

good nutrition has been the victim. Of

the three main solid nutrients the body

needsprotein, fat, and carbohydratesthe latter

has been the subject of the greatest amount of

confusion and misinformation.Since the 1970s, carb confusion has meant big

bucks for an army of self-appointed experts taking

deliberate advantage of Americas burgeoning

obese population. Most of these experts diets

demonize carbohydrates, ignoring the fact that the

relationship between weight management and carb

intake hinges on the type and form of carb and its

preparation.

The best example is potatoes. The homely and

delightfully starchy tuber remains condemned with

an unwarranted negative perception. However, a

potato cooked low and slow, that is, via boiling

or steaming, is about the healthiest carbohydrate

source you can eat, packed with a balance of both

complex and fiberlike (indigestible) starches that

provide energy stored as glycogen, rather than fat,

plus high satiety. This is also true of root vegetablesand whole grains.

The biggest source of confusion is the fact that

carbohydrates is really too generalized a term,

says Mark Anthony, PhD, an adjunct professor at

St. Edwards University in Austin, Texas, and author

of Gut Instinct: Diets Missing Link. The misunder-

standing stems from the fact that most people,

including many health experts, think of carbohy-

drates as a single nutrient class, equating sugar with

starch with fiber, while nutrition resources upholdthe oversimplified approach. Yet it cant be stressed

enough: A carbohydrate is not a carbohydrate is not

a carbohydrate.

The best way to keep carbohydrate messages

simple would be to do away with the term alto-

gether, says Anthony. When popular diets

trumpet a low-carb lifestyle and then push plenty

of fruits and vegetables, its no wonder consumers

end up in the dark, especially when they encounter

advice from expert sources to eat plenty of goodcarbs such as fruits and vegetables.

THE CHEMISTRY OF CARBS

The structural differences between carbohydrate

forms and their impact on human metabolism vary

widely. Carbohydrates run the span of single sugar

molecules such as glucose and fructose and reach

across the long chains of starches to various forms

of fibers.

Banana-MangoFool

Nutrition basics

Good Carbs, Bad CarbsWith food guides scattering carbs on opposing ends of pyramids, and experts tellingyou to get more fiber and eat whole grains, straight talk on carbs is in short supply.



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All carbs are made of single

sugar molecules (glucose, fruc-

tose, lactose, or galactose) built

from carbon, hydrogen, and

oxygen. Each of these molecules

can be linked into a chain called

a saccharide. So-called simple

carbohydrates are links of one

or two sugar molecules. Longer

chains of about 20 or moresugars, also known as polysaccha-

rides, are often called complex

carbohydrates. (Although both

fibers and starches are poly-

saccharaides, often starches

are referred to as complex

carbohydrates.)

The body breaks down and

stores all these forms of carbo-

hydrate at different rates andsometimes in different ways,

which is why some carb forms

are considered more fattening

than others.

NOT GUILTY

Far from a nutritional demon

that should be eliminated from

the diet, carbs are essential to

good health. As Anthony puts

it, Without carbs, you die. Its

that simple.

Few consumers are aware that

the body and the brain run on

glucose or that fiber, which we all

need, is a form of carbohydrate.

So the goal shouldnt be to avoid

all carbs but rather to consume

those foods that provide thebalances of simple, complex, and

indigestible carbohydrates that

allow for a balance of optimum

energy needs.

SUPERCARBS

With the antioxidant superfruit

trend yielding great success for

the promotion of red and purple

produce of all sorts, it s timeto present some supercarb

foods that combine the best in

simple, complex, and fiberlike

carbohydrates.

Although by no means

complete, our list will focus on

potatoes, root veggies, legumes,

bananas, mangos, and grains

such as barley, corn, and rice to

Brown RiceSuccotash

Itroducing,

Marketed exclusively by

Peanut Butter& Chocolate

Chocolate PeanutButter Caramel Crisp

ALL-NATURAL

HIGH PROTEIN BAR

ALL-NATURAL

SUPER PROTEIN BAR

LOOK FOR:

WWW.NOGII.COM

from

Elisabeth Hasselbeck

Co-Host of ABCs The View,ABC News Contributor and

author of the New York

Timesbest-selling book:

The G-Free Diet:A

Gluten-Fre e Survival Guide.


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function as the base of a dietary framework for

representing carbohydrates as the life-sustaining

foods they are. And all these examples contain

a mix of simple, complex, and fiberlike carbs in

harmonious balance. They promote health by

providing not only a source of readily usable and

stored energy but also properties that improve

many aspects of human metabolism underlying

serious health concerns, specifically obesity, cardio-

vascular disease, and diabetes. Carbohydrates even

play a role in hormone balance, sleep cycles, and

emotional well-being.

Most items on this list of supercarbs contain

resistant starch, a relatively newly discovered formof starch with important health benefits beyond

those of true dietary fiber and starch, including

easier weight management, better blood-sugar

balance, improved digestive health, cancer protec-

tion, and immunity.

What makes resistant starch unique is that in

foods, it acts like a starch, giving a fluffy texture

and satisfying taste. But in the body, it acts like a

fiber. It got its moniker because it isnt digested

until it hits the lower gastrointestinal tract. Bybeing resistant to digestion, it gives up only about 2

to 3 calories of energy.

But resistant starch has some additional impor-

tant and unique properties. It ferments in the lower

gastrointestinal tract and stimulates healthy flora

to produce short-chain fatty acids. The fermenta-

tion is responsible for a cascade of effects, including

shifting the body into fat-burning mode,

strengthening the protective mucosal barrier and

preventing carcinogenic damage to DNA in the largeintestine, elevating lipid oxidation while reducing

fat deposition, and increasing the production of

certain satiety hormones. Moreover, research has

demonstrated that people who eat at least 25 grams

of resistant starch per day naturally consume around

300 fewer calories throughout the day.

With all these benefits nestled in so many

comfort foods, it would be a shame if the campaign

against carbohydrates continues to sow confusion.

French Lentil andTangerine Salad

Two Potato andEdamame Salad

Nutrition basics



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Statistically, people who get the majority of their

calories from complex carbohydrates prepared in

ways that optimize nutritional value are the people

with the healthiest weight profiles. That makes a

bowl of piping hot mashed potatoes a lot less

terrifying, doesnt it?

David Feder, RD

Two Potato and Edamame Salad

Makes 4 to 6 servings

12pound purple potatoes, scrubbed and cut into

1-inch-thick pieces12pound Irish potatoes, scrubbed and cut into

1-inch-thick pieces

1 cup frozen shelled edamame13cup chopped green onions

3 tablespoons light soy sauce

1 tablespoon toasted sesame oil

1 heaping teaspoon sesame seeds14teaspoon dried red chili flakes (optional)

Boil potatoes in lightly salted water until just cookedthrough, about 10 to 15 minutes, stirring in edamame

during the last few minutes of cooking. Drain well

and immediately toss gently with remaining ingredi-

ents. Cover and chill before serving.

TD&NNutrient Analysis (based on 4 servings):Calories: 187;

Total Fat: 5 g; Saturated Fat: 1 g; Polyunsaturated Fat: 2 g;

Monounsaturated Fat: 2 g; Cholesterol: 0 mg; Sodium: 401

mg; Carbohydrates: 27 g; Fiber: 4 g; Protein: 8 g

Hot Barley Oats With Pears, Cranberries,

and Maple Syrup

Makes 4 servings

12cup quick-cooking barley flakes12cup quick-cooking steel-cut oat flakes12cup rice milk

2 medium pears, peeled, cored, and

chopped14cup dried cranberries14cup finely chopped walnuts, pecans,

or almonds

3 tablespoons pure maple syrup

18teaspoon ground cinnamon18teaspoon ground cardamom

Simmer barley and oats for 5 minutes in 2 cups boiling salted

water with the rice milk. Stir in remaining ingredients; simmer 5

minutes more. Serve immediately.

TD&NNutrient Analysis:Calories: 286; Total Fat: 7 g; Saturated Fat: 1 g;

Polyunsaturated Fat: 3 g; Monounsaturated Fat: 1 g; Cholesterol: 0 mg;

Sodium: 16 mg; Carbohydrates: 56 g; Fiber: 7 g; Protein: 6 g

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Chickpea-Stuffed Avocados

Makes 4 servings

1 can (14.5 ounces) chickpeas (garbanzo

beans), rinsed and drained

1 small red bell pepper, finely chopped12small red onion, peeled and minced

2 tablespoons purchased Italian dressing

Sea salt

Freshly ground pepper

2 large Hass avocados, halved lengthwise

and pitted

Fresh snipped basil

Combine chickpeas, bell pepper, onion, and

dressing in a bowl; add salt and pepper to

taste. Spoon into avocado halves and top with

snipped basil.

TD&NNutrient Analysis:Calories: 316; Total Fat:

18 g; Saturated Fat: 3 g; Polyunsaturated Fat: 3 g;

Monounsaturated Fat: 11 g; Cholesterol: 0 mg;

Sodium: 437 mg; Carbohydrates: 35 g; Fiber: 12 g;

Protein: 7 g

Nutrition basics



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Q:Im starting to feel that flabby armanxiety again. With summer aroundthe corner, I dont want to face my sleeveless

blouses with my 54-year-old arms a year

flabbier. Is there anything I can do, short

of surgery?

A:Sedentary women in general andwomen of a certain age in particular

are faced with this problem, and it does get

worse as you get older. In fact, we can lose

up to 40% of our muscle cells by the time

we hit 70. (That age-related loss of muscle is

called sarcopenia.) Weight resistance exer-

cises can reverse this process and help regain

some muscle youve lost. Here are two easy

site-specific exercises that target the problem

areas in your upper arm:Bicep curls for the front of the arm: Grab

a set of hand weights and stand erect with

your feet about shoulder width apart,

weights down at your sides, palms forward.

Remaining erect, bending only at your

elbows, bring the weights up toward you

until they reach your shoulders. Slowly return

to starting position. Do

eight to 15 repetitions.

Pick a weight that will

allow you to just barely

complete the final rep

in good form.

Triceps extensions for

the back of the arm:You will probably need

a lighter weight for

this exercise because

these muscles are often

weaker. Stand erect, weights at your sides,

palms toward your thighs. Step forward

with one foot and slightly bend your knee.

Keeping your arms straight, bring them

behind you just at or above waist height.

You should feel the contraction on the backof your arms. Gently lower down to the

starting position. Do eight to 15 repetitions.

You should expect some soreness when

youre building muscle. Doing these exercises

every other day gives your muscles a chance

to recover and grow. You should see results

in about three to four weeks.

Mirabai Holland, MFA, an

authority in the health andfitness industry, is a public

health activist who specializes

in preventive and rehabilitative

exercise. Shes created a number

of Easy Exerciseworkout videos,

including Skeletal Fitness, a

program for bone health

(www.easyexercisevideos.com).

Fighting Upper Arm FlabTips From Fitness Expert Mirabai Holland

Fitness ask the expe

JUNE 2011 21


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Fitness Gadgets

PDAs, BlackBerrys, iPhones, iPodsmost

of us depend on some kind of electronic

device. So its hardly surprising that tech-

nology-assisted fitness is the latest trend for

exercisers and athletes.

Athletic shoes are now available with interfaces

to iPods or other electronic devices that let you log

miles run or walked. Trying to lose weight? Scales

with a Wi-Fi connection are available to communi-

cate pounds lost to your phone or computerand ifyoud like to share your weight loss with friends, an

automatic tweet is even possible.

Manufacturers of mp3 players have gone beyond

just providing sport earbuds to make listening to

your favorite tunes during a workout easier. Recently,

theyve introduced devices focused on fitness, such

as the Samsung MyFit, which plays music; has sensors

that track motion, stress, and fat; and allows you

to record calories burned during your workout. The

adidas miCoach Pacer, designed to compete with

Nikes popular iPod sport package, coaches exer-

cisers to stay within their target heart rate range by

integrating an mp3 player with a pedometer, a heart

rate monitor, and a calorie counter.

Swimmers no longer have to workout with only

water in their ears. Waterproof cases and earbuds

are available for mp3 players. And waterproof mp3

players specially designed for underwater listening

are available to improve sound quality during long

lap swimming workouts.

Dont want to spend extra money on moregadgets? For iPhone users, there are numerous free

or low-cost apps available to facilitate dieting and

exercising. Walk n Play, a free app created by the

Mayo Clinic and available for download on iTunes,

allows you to track your movement and calculate

calories burned. If competing against others inspires

you, the app allows you to track the daily activities

Fitness gear

ALSO ON THE MARKET(roll over item for description)

NXE ActiveSLEEVE

TrekDesk Treadmill Desk



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of users worldwide. Other apps

provide yoga class instruction, map

running routes and track workout

stats, and track cycling workouts

and let you keep a food diary.

Looking for a bigger gadget

and have a couple grand to spend?

Try the ElliptiGO bicycle/elliptical

combination to impress your neigh-

bors as you pedal around the neigh-

borhood. You pedal the ElliptiGO

while standing on foot platforms

and steer it with handlebarsthink

an elliptical machine with wheels.The workout lets you burn calories

quickly with minimal joint impact.

You can also invest in a Nintendo Wii with the

sports and fitness package and challenge family

members and friends to tennis, golf, and boxing. Or

create your own dance, yoga, or strength/balance

workouts right in your living room.

Fitness is no longer limited to jump ropes and

barbells, so try pumping up your workout with

technology.

Jennifer Van Pelt, MA, CWE, CWC

StreetStrider

Omron HJ-112Pocket Pedometer

The Go Caddy

ElliptiGObicycle/ellipticalcombination

JUNE 2011 23


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F

rom a health stand-

point, to grill or not to

grill seems to be the

perennial summer ques-

tion. Fear of carcino-genic heterocyclic amines, nitrosa-

mines, and hydrazines looms large,

yet the fresh ingredients used

to create low-calorie cooking on

the barbie go a long way toward

promoting open-fire cooking.

One thing easily sweeps away

this seeming dichotomy of grilling

and health: Food cooked on

the grill just plain tastes better.And there are positives beyond

sheer hedonism. Follow-up

studies on health and hetero-

cyclic amines, nitrosamines, and

other suspected baddies of their

Summer HerbsTurkey Skewers on Arugula



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Combine buffalo, mushrooms, chives, mustard,

Worcestershire sauce, and pepper (to taste) in a

large bowl. Mix well and form into six 1-inch-thick

patties.

Brush patties lightly with cooking oil. Grill on the

upper rack of a covered grill over indirect medium

heat for 20 to 25 minutes, turning once halfway

through grilling.

Serve on toasted kaiser rolls with tomato slices

and lettuce leaves plus condiments of choice.

Makes 6 servings

TD&NNutrient Analysis:Calories: 149; Total Fat: 4 g; Satu-rated Fat: 2 g; Polyunsaturated Fat: 0 g; Monounsaturated

Fat: 0 g; Cholesterol: 55 mg; Sodium: 139 mg; Carbohy-

drates: 2 g; Fiber: 0 g; Protein: 25 g

Note: Analysis is only for the burger.

Blood Orange-Marinated Salmon

Grilled With Fresh Thyme

One 24-ounce salmon filet or four 6- to 8-ounce

salmon filets

Olive oil12teaspoon mustard seeds

Sea salt

Coarsely ground pepper

3 large shallots, thinly sliced23cup purchased or squeezed blood orange juice

2 sprigs fresh thyme

Rinse the salmon and pat dry with clean papertowels. Rub fish with oil and press mustard seeds,

salt, and pepper into fish. Arrange fish on large,

double-thickness rectangle of heavy-duty foil,

folding up edges to form a boat.

Cover fish with shallots and pour on blood orange

juice. Top with thyme sprigs. Seal foil edges into a

packet, rolling tightly to keep all juices in.

Blood Orange-MarinatedSalmon Grilled WithFresh Thyme


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Grill indirectly over medium heat on the rack of a

covered, preheated grill for 20 minutes, or until fish

is just cooked through and outer edges flake easily

with a fork.

Makes 4 servings

TD&NNutrient Analysis:Calories: 328; Total Fat: 18 g;

Saturated Fat: 5 g; Polyunsaturated Fat: 5 g; Monoun-

saturated Fat: 7 g; Cholesterol: 85 mg; Sodium: 81 mg;

Carbohydrates: 6 g; Fiber: 0 g; Protein: 34 g

Moroccan-Style Grilled Veggies

34pound eggplant, sliced lengthwise into 12-inch-

thick pieces

4 Portobello mushroom caps

2 sweet red bell peppers, cored and cut length-

wise into eighths34pound Mexican zucchini (pale type), sliced

lengthwise into 12-inch-thick pieces

Olive oil

1 teaspoon minced fresh thyme1

4teaspoon cayenne pepper18teaspoon ground cinnamon

2 tablespoons golden raisins

2 tablespoons balsamic vinegar

Brush prepared vegetables with oil; sprinkle with

thyme, cayenne pepper, and cinnamon.

Grill over the rack of an uncovered grill preheated

to low-medium heat for 10 to 15 minutes, turning

several times, until cooked through and slightly

browned on each side.Toss gently with balsamic vinegar and raisins.

Serve immediately.


TD&NNutrient Analysis (based on 4 servings):Calories:

109; Total Fat: 1 g; Saturated Fat: 0 g; Polyunsaturated Fat:

0 g; Monounsaturated Fat: 0 g; Cholesterol: 0 mg; Sodium:

21 mg; Carbohydrates: 22 g; Fiber: 7 g; Protein: 5 g

Grilled Fruit Parfaits

12pound fresh pineapple, peeled and cut cross-

wise into 1-inch-thick circles

2 large ripe white nectarines, halved, pitted, and

each half sliced lengthwise to yield 4 slabs2 large ripe peaches, halved, pitted, and each

half sliced lengthwise to yield 4 slabs

4 to 6 large fresh figs, halved lengthwise

Walnut oil14teaspoon ground cinnamon23cup chopped strawberries

112cups plain or vanilla yogurt (with active

cultures)

Moroccan-StyleGrilled Veggies

Continued on page 28

JUNE 2011 27


28/50

Rub fruit pieces with oil and sprinkle with cinnamon.

Grill on vegetable rack over uncovered grill

preheated to medium-low heat, cooking 5 to 10

minutes per side or until browned but firm. Transfer

to clean cutting board and let cool.

Blend strawberries in a blender or food processor

until pured. Cut up grilled fruit into smaller pieces.

Layer fruit, yogurt, and strawberry pure alter-

nately in chilled parfait glasses. Serve immediately.


TD&NNutrient Analysis (based on 4 servings):Calories:

203; Total Fat: 4 g; Saturated Fat: 2 g; PolyunsaturatedFat: 0 g; Monounsaturated Fat: 1 g; Cholesterol: 12 mg;

Sodium: 44 mg; Carbohydrates: 41 g; Fiber: 5 g; Protein: 6 g

DAVID FEDER, RD, is a former professional chef and

author of The Skinny Carbs Diet. Hes director of

S/F/B Communications Group, a cooperative of experts

providing food and nutrition communications and

consulting for all media.

Tired of ordinary burgers and steaks

and looking for something healthier?

High Plains Bison is lower in fat,

cholesterol, and calories than chicken

and beef and has no antibiotics,

hormones, fillers, nitrates, MSG, or

added preservatives. You can taste

the healthy difference in the naturallyextra-lean steaks and ribs, roasts,

dogs, sausages, premium grass-fed

cuts, and more. Whether grilling,

baking, or roasting, you can use High

Plains Bison with all your tried-and-

true recipes for a flavor change-up.

www.highplainsbison.com

Everyday Grilling: 50 Recipes From

Appetizers to Dessertsfrom Sur la

Table is filled with great grilling ideas

for everything from appetizers to

desserts and offers a succinct over-

view of grilling techniques. Especially

appealing is the section on vegetables,

with recipes such as Grilled Leeks WithRomesco, Grilled Tomatoes With Pesto,

and Grilled Cauliflower Steaks With

Tahini Sauce. Theres even a recipe for

making your own ketchup.

www.surlatable.com

www.andrewsmcmeel.com

Grilled FruitParfaits



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Grillmeister Steven Raichlens latest

book, Planet Barbecue! 309 Recipes,

60 Countries, will give you flavors

from around the world to create in

your own backyard.

www.workman.com

Not surprisingly, Cat Cora strikes all

the right flavor notes in her new

line of authentic Greek Mediter-

ranean food products. Partnering

with Gaea Products, the Iron Chef

offers a full line of olives, cooking

sauces, tapenades, balsamic vinegar,and 100% organic olive oils that will

enliven almost anything you can put

on a grilland then some.

www.catcora.com

Grilling isnt always a healthful way

to cook, thanks to flare-ups that char

food and spur the development of

cancer-causing agents. GrillGrates,

a three-dimensional redesign of thetraditional grill grid, are designed to

let you grill more healthfully by trap-

ping falling juices that can otherwise

cause flame-ups. The interlocking

panels sit on top of your existing grill

grid, draining away the unhealthy fats.

www.grillgrate.com

Before you fire up your grill, fire up

your imagination. Sam Zien, TVsSam the Cooking Guy, brings his

always-entertaining, unique point

of view to his latest,Just Grill This!

Count on Zien for more than 120

recipes you can turn to when youre

bored with the same old, same old.

Theyre always tempting if not always

diet friendlyfor example Pastrami

Grilled Grilled Cheese or Big-Ass

Shrimp & Steak With Chimichurri. But

there are enough healthy choices to

keep you busy all summer and or,

as Zien suggests, year-round.

www.wiley.com

When you put U.S. Wellness Meats

on your grill, youll get a good

source of conjugated linoleic acid

and a healthier ratio of omega-6s

and omega-3s. You wont miss the

hormones or antibiotics, and youllcertainly notice the better taste. The

company offers free-range chicken;

compassionate-certified pork; wild-

caught shrimp; grass-fed beef, lamb,

dairy, and bison; and goat cheese, as

well as natural condiments.

www.uswellnessmeats.com

While youre tending the grill, give

the kids a ball to play with. Notjust any ball, but the Mega Ball, a

portable ice cream maker that can be

used in the backyard, at a picnic or

a BBQ, on a boat, or while camping.

Just add ice, rock salt, cream, and

flavorings; keep it moving for 30

minutes; and youll have a quart of

fresh ice cream and, in the process,

the kids will have some fun.

www.icecreamrevolution.com

JUNE 2011 29


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PHOTO BY GARY DOLGOFF

Roast Chicken

With MustardButter


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If roast chicken is your fallback dish for entertaining,

your No. 1 comfort food, and your familys favorite

meal, Mindy Foxs enticing new cookbook will quickly

become your go-to guide for refreshing your reper-

toire of recipes.

WithA Bird in the Oven and Then Some: 20 Ways

to Roast the Perfect Chicken Plus 80 Delectable Recipes, Fox

makes sure youll never run out of fantastic

ways to cook a chicken and will have you

looking forward to leftovers. Here, sheshares a recipe for a roast chicken so good

you may want to finish it, but save enough

to make her chicken breakfast sandwich

and a delicious salad for another day.

31TODAYS DIET & NUTRITION | JUNE 2011


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Roasted Cherry Tomato, Chicken, Chvre,

and Ciabatta Breakfast Sandwich

I call this a breakfast sandwich, but, since eggs are

great for lunch and dinner, too, its really an any-

time-of-day affair. Rosemary ciabatta (a soft Italian

white bread) is especially tasty here. Plain ciabatta, a

nice sourdough, or a rustic country loaf works, too.

Serves 4

34pound cherry tomatoes (about 25), rinsed and

well dried

1 tablespoon extra-virgin olive oil

Flakey coarse sea saltFreshly ground black pepper12loaf ciabatta bread, plain or seasoned, cut into

2 (approximately 4 X 4-inch) pieces and split

1 tablespoon white vinegar

4 large eggs

Good-quality extra-virgin olive oil for drizzling

10 ounces roast chicken, white or dark meat

(about 8 slices)

3 ounces Tomme Verte or other soft goat cheese*

3 to 4 tablespoons finely chopped chives

Preheat the oven to 450F with the rack in the

middle. Line a baking sheet with parchment paper.

Put the tomatoes onto the prepared baking sheet

in a single layer. Drizzle with the oil and sprinkle

generously with salt and pepper. Roast until the

tomatoes are collapsed and just beginning to blister,

12 to 14 minutes. Meanwhile, lightly toast or grill

the bread.Combine 112inches water and the vinegar in a

wide heavy skillet or saucepan (about 9 inches wide)

and bring to a simmer. Break 1 egg into a small bowl

or cup and slide the egg into the water. Repeat

with each remaining egg, spacing them evenly in

the saucepan, and poach at a bare simmer until the

whites are firm and the yolks are cooked as you like

them (2 to 4 minutes for a yolk that is at varying

degrees of runniness).

Transfer the cooked eggs to paper towels using aslotted spoon. Remove the tomatoes from the oven.

Make sandwiches by putting the pieces of bread

onto 4 individual plates and drizzling each with the

good-quality oil, then stacking with chicken, eggs,

tomatoes (reserving any juices from the pan), and

cheese. Drizzle once more with the good quality oil,

then spoon any juices from the tomatoes over the

top, and sprinkle with the chives, salt, and pepper.

Serve warm.

*Choice of chvre: Tomme Verte, an herb- and pink

peppercorn-seasoned soft, tangy young cheese from

Prigord in France, is a nice cheese in this sandwich,

but you can use any soft goat cheese you like.


Saturated Fat: 6 g; Polyunsaturated Fat: 2 g; Monoun-

saturated Fat: 7 g; Cholesterol: 282 mg; Sodium: 382 mg;

Carbohydrates: 19 g; Fiber: 2 g; Protein: 36 g

PHOTO BY ELLEN SILVERMANFROMA BIRD IN THE OVEN

AND THEN SOME

Chicken Three Ways


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Chicken and Rice Salad

With Mint Pesto and Peas

This is a great salad for a summer picnic or

to bring to the beach, though it also works well in

those last weeks of winter to summon the warm

breezes of spring.

Serves 4

112cup frozen peas, thawed

Good basic kitchen salt, like kosher (for water)

134cups water

4 tablespoons extra-virgin olive oil

1 teaspoon fine sea salt1 cup long grain white rice

2 cups packed fresh mint leaves, plus a small

handful of leaves for garnish

1 cup fresh basil leaves12cup freshly grated Parmigiano-Reggiano

cheese14cup pine nuts14cup fresh lemon juice

1 small garlic clove, peeled

11

2cups small to mediumshreds roast

chicken

1 small cucumber, peeled, seeded, and cut into14-inch cubes

3 scallions, thinly sliced on a long diagonal

Cook peas in a small saucepan of boiling salted water

until tender, about 2 minutes. Drain and set aside.

Bring the 134cups water, 1 tablespoon oil, and12teaspoon salt to a boil in a 2-quart saucepan,

then stir in rice. Return to a boil and cover. Reduce

heat to low and simmer the rice until the water is

absorbed and rice is tender, about 15 minutes. Fluff

rice with a fork and let stand, covered, 5 minutes.

Spread the rice on a baking sheet and let cool to

room temperature.

In a food processor, combine1

2

cup of the peas,mint, basil, cheese, pine nuts, lemon juice, garlic,

and remaining 12teaspoon salt. Pure until smooth.

In a bowl, toss together the rice, remaining 1 cup

peas, pesto, chicken, cucumber, and about 23of the

scallions. Transfer to a serving bowl and sprinkle

with the remaining scallions and mint leaves.


Saturated Fat: 5 g; Polyunsaturated Fat: 4 g;

Monounsaturated Fat: 12 g; Choles-terol: 39 mg; Sodium: 944 mg;

Carbohydrates: 57 g; Fiber:

9 g; Protein: 27 g

Recipes used with permission

fromA Bird in the Oven and

Then Some: 20 Ways to Roast

the Perfect Chicken Plus 80

Delectable Recipesby Mindy Fox,www.kylecathie.com

PHOTO BY ELLEN SILVERMANFROMA BIRD IN THE OVEN

AND THEN SOME

JUNE 2011 33


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35/50

Beer has come a long way from its

humble beginnings. Today, this cool,

bubbly refreshment is taking its share

of the market, not just as an alterna-

tive to wine, but also because its an equally

perfect companion to a good meal.

And while beer is capturing the sophisti-

cated palates of food enthusiasts who previ-ously looked upon wine as the only suitable

libation to pair with their favorite dishes, a

select but growing number of brews are going

further, satisfying the needs of people who

favor organic products for their purity, health-

fulness, and respect for the environment.

EARNING RESPECT

How did beer take this leap? You might say its

journey toward hyper-respectability was jump-started by the government. In 1978, Congress

passed into law an act that allowed citizens to

make beer for home use without being taxed.

With this governmental wink and nod,

the game was on. Enthusiasts quickly

learned how to craft beer, ales,

porters, and stouts from four

ingredients: malt, barley,

hops, and water. Depending

on the ratios, the taste varia-tions were endless and scien-

tifically mind-bogglingand

entrepreneurs noticed.

In the mid-1980s, microbrew-

eries made their shaky entry into the

marketplace based on experience, fine atten-

tion to detail, and a love for the art of making beer.

Consumers rewarded the innovators hard work and

willingness to experiment, and now microbrews

are available in any market where

beers are sold. Many stores even

have entire aisles devoted to premium-

quality brews. With so many varieties to satisfy

increasingly refined palates, it s little wonder that

restaurateurs took note and began offering excep-

tional beers to pair with fine food.

l iving greeLifestyle

Organic BeerRaise a chilled mug. Beer has not only stepped out of wines shadow as a

beverage of choice for food enthusiasts, but its also gone deliciously organic.

PHOTOS COURTESY OF EEL RIVER BREWING COMPANY JUNE 2011 35


36/50

GOING ORGANIC

Then the fledgling microbrewing industry

took an even bigger leap that would capture

another segment of the beverage market:

Eel River Brewing Company in Fortuna,

California, produced the first certified

organic beer in 1996. This Organic Amber

Ale has since been joined by six additional

organic beersthe flagship brews of the

innovative company that in 1999 snagged

bragging rights as Americas first certified

organic brewery. And now the company

boasts another trailblazing step: Its the

countrys first biomass-powered brewery,operating out of a closed old-growth

redwood mill where it leaves a small environ-

mental footprint.

The force responsible for these mile-stones, Ted Vivatson, owner and head

brewer at Eel River, admits the enterprise

didnt begin with a lofty vision. He, along

with co-owner and wife Margaret, didnt set

out to create an industry first; he was simply

trying to satisfy the challenge offered by a

good friend: Make me a naked beer. I dont

want any crap in itno chemicals, no pesti-

cides, no additives. Just like chill, dude.

But pioneering entrepreneurs do not chill

very easily, so Vivatson took the bait: What

I wanted was a beer my great-grandfather

would have loved.

Organic, suggests Vivatson, isnt some-

thing new but rather a return to clarity. Up

until around 70 years ago, everything was

organically grown, he says, explaining that

toxins were introduced to crops in an effort

to get more food on the table. What weve

done in the last 15 years or so is really get

back to the basics.

And organic wasnt an unfamiliar concept

to Vivatson. Growing up canning, we putup all our own jams as well as spaghetti

sauce from our organic tomatoes, he says.

The question became how to apply that

practice to a quality beer. I cut my teeth on

German beer when I was in the Army. For a

beer drinker, Germany was like Mecca, he

says. Looking back on those experiences,

ideas started to percolate.

Vivatson aimed high. Our first organic

brew had to be an award-winning beer, hesays. But the first problem was finding all the

right ingredients. We found a company that

produced organic malt, but we had to go to

New Zealand for organic hops, which come

on ships in sealed bales. The next challenge

was ensuring the ingredients met organic

standards and then, even more daunting,

was the process of certification.

GOING TO MARKETBut the notion of bringing an organic beer

to market wasnt a slam dunk. The concern

was whether people would care. For a long

time, consumers equated purchasing organic

with settling for less, suggests Vivatson, but,

he says, it really ends up being something

more. From my garden, my orchard, my

cattleit all tastes better, Vivatson says,

adding about his brew, I know whats in

l iving greenLifestyle



37/50

there and, more important, whats not in

there. I taste pure beer.

And if imitation is indeed the sincerest

form of flattery, Vivatson has much to brag

about. Not only have other craft brewers

taken his lead, but even beer titans such as

Anheuser-Busch have gotten into the organicbeer-making act. But Vivatson knows a good

thing when hes created it, and he keeps the

emphasis on small and craft, knowing these

words define the level of quality hes after.

Little wonder Eel River beers have racked up

hundreds of awards and prizes.

MARRYING BEER AND GOOD FOOD

Its the same vision that drives the operation

of the Eel River Brewing Company Tap Room& Grill, where beer isnt the only organic

item on the menu. Also naked is the

brewery-raised registered Black Angus. The

restaurant also prides itself on using fresh,

local products, from tuna to coffee.

Here, diners find that great beer pairs as

well as wine with great foodfor example,

Eel Rivers Porter with roasted organic tri-tip

beef. And its Aa Berry Wheat, a light-body

wheat ale brewed with Brazilian aa

berries, is a good choice to enjoy with Thai

or Mexican dishes.

Pairings can come from both similarities

and contrasts, says Vivatson. Its Amber Ale,

for example, might offer a complementary

flavor to a delicate fish like red snapper, whileits Porter would offer a fine contrast. Once

you get past the idea that chocolate goes

with stout, you have a whole new world.

THE WOW FACTOR

At Eel River Brewing Company, the beers

are made to be a perfect balance of yeast,

water, malt, and hops. They dont need to

be over the top with the malt or hops, says

Vivatson. The palate should say Wow! toa perfect orchestration of flavors.

So the next time youre looking for just

the right beverage to pair with your meal,

before you uncork a bottle of wine, think

beernaked beer.

For more information, visit www.eelriver

brewing.com.

Mark Winston

JUNE 2011 37


38/50

Best known for her role as rookie detective

Grace Van Pelt in the hit CBS series The

Mentalist, now in its third season, Amanda

Righetti has spent most of her life in the

spotlight. She was born in St. George, Utah, but

grew up near Las Vegas, launching a modeling

career at age 14. Ranked as one of the 100 Sexiest

Women in the World in both 2005

and 2006 by FHM, shes easily enviablein a swimsuit.

But Righetti doesnt like being type-

cast, and thats one reason she sought

a role on The Mentalistthree years

ago. I thought it would be interesting

to play something different, she says.

My character is very reserved and

straitlaced. Its different from what Ive

done in television before. True enough

for this voluptuous bombshell longknown for femme fatale roles in shows

such as The O.C.and North Shore.

Righetti recently played the leading

role in Michael Bays remake of Friday

the 13th, which scored the best three-

day weekend movie opening of any

horror film back in February 2009.

You can check out Righetti in a new

role this month in the Lifetime TV movie

Wandering Eye.

TD&N:What is your favorite way

to stay fit?

Righetti:I have a personal trainer

I meet with a few times a week. My

favorite things are boxing and Muay

Thai. It breaks up the mundane weight

training. Once in a while I take a dance

class, usually ballet.

TD&N:What are the top five food items always in

your kitchen?

Righetti:Egg whites, peanut butter, assorted nuts,

apples, and salad stuff. Theyre staples for me. I try

to have protein with every meal, and peanut butter

with apple is a quick and easy fix. I also use a food

delivery service because of the long hours I work.

Lifestyle q & a

Amanda Righetti



39/50

TD&N:Whats the top guilty food pleasure you

cant live without?

Righetti:Im a sucker for chocolate and pasta. A

big bowl of pasta makes me really happy. I like Lindt

and Godiva truffles the best. I could tear up a whole

box in one sitting! So I avoid them like the plague.

TD&N:Who has been the biggest health/fitness/

food inspiration in your life?

Righetti:My personal trainer keeps me focused

and disciplined. When you work out really hard, you

dont want to cut yourself off at the feet and go

eating garbage. My ballet teacher and one of my

sisters who was a dancer also influenced me growingup about staying fit and taking care of my health.

TD&N:How do you fight stress or relax at the end

of a crazy day?

Righetti:A hot bubble bath. The boxing training is

a great stress relief for me too, but after a long day,

its definitely a hot bath.

TD&N:What is your favorite food/fitness/

wellness blog?

Righetti:I like TheMoyerMethod.com, and I also

use the iFitness application on my iPad. The exercises

help me mix it up at the gym.

TD&N:What books are on your nightstand

right now?

Righetti:My Bible, The Second City Unscripted

about Chicagos comedy theater, Ernest Heming-

ways The Garden of Eden, and The Intellectual

Devotional, which covers a different subject each

day from literature, history, philosophy, or science.

TD&N:Whats your favorite recipe?

Righetti:Sometimes on Sundays, I make rack of

lamb. Its a little bit of an indulgence. I do a rosemary,

garlic, and olive oil rub and then grill it. Then I make

an apricot and rosemary dipping sauce to go with it.

Deborah R. Huso

Nutrition SolutionsBy Dietary Software, Inc.

The Dietary Software, Inc.application turns your smart phone into a full-functiontool for dietitians and nutrition professionals with the following calculations: Basal

Metabolic Index (BMI), Basal Energy Expenditure with sources given adjustments

available, caloric, fluid and protein needs given for variations for activity, injury, disease

and wellness, weight change tracking, full database of Enteral formulas with user ability

to add or change listed formulas. Offers nutrition results for hourly and daily rates, total

volumes with or without custom flushes added, exchange lists for Diabetic type diets

with percentage carbohydrates, protein and fat, Mg-MeQ conversions of Phosphorus,

Calcium, Sodium, Potassium and so much more!

Disclaimer: Please note that the data presented in this application is informational. Please seek a

dietitian and/or nutritional expert for more information.

www.dietarysoftware.com


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41/50

Patrons of Emilys Desserts,

a 100% wind-powered

dessert company, were

crazy about Emily Main-

quists organic, all-natural, vegan

desserts. Now you can be a fan,

too. You can buy her productsonline and at stores such as Whole

Foods and Wegmans or you can

make your own with Mainquists

tips and recipes.

In her new book, Sweet Vegan:

A Collection of All Vegan, Some

Gluten-Free, and a Few Raw

Desserts, she whets your appetite

with one luscious indulgence after

another and makes a gentle yet

compelling case for veganism.

Mainquist, who will donate a

percentage of the proceeds of

book sales to Farm Sanctuary, a

farm animal protection organiza-

tion in Watkins Glen, New York,

tempts you with entirely cruelty-

free sweet treats such as cinnamon

rolls, pumpkin pie, and smores

and gives a vegan spin

to desserts that other

vegan cookbook

authors havent tackled,

such as this Chocolate

Chip Zucchini Bread.

vegan & gluten-free l ivinDiet & Weight

How to Satisfya Vegan Sweet Tooth

Chocolate Chip Zucchini Breaand Gluten-Free Flour Mix

PHOTO BY PENNY DE LOS SANTOSFROM SWEET VEGAN

JUNE 2011 41


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Whatever diet plan you choose, an

inescapable fact is that success

comes down to portion sizes. But

in our supersized culture, most

of us are shocked to find out that appropriate

portions are often smaller than we think they

aremuch smaller. If you have difficulty dishing

out diet-friendly servings, dont worry; there are

lots of resources to help, from books to visual

aids. Heres a sampling:

resourcesDiet & Weight

Portion Sizes Made Easy (roll over itemfor description)

The Portion Plate(www.theportionplate.com)

Healthy Steps(www.myhealthysteps.com)

Dish Diet(www.dishdiet.com)

Slimware(www.slimware.com)

The Portion Teller Plan(www.portionteller.com)

Precise Portions(www.preciseportions.com)



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Its your online cookbook and recipe box!

Visit online and check out the deliciousand healthy ideas from all our past issues.

www.TDN-digital.com/digitaleditions

Like the recipes in this issue?


46/50

Jonathan Dixon is a writer who followed his passion

to become a chef and then, naturally, wrote about

it. In his new book, Beaten, Seared, and Sauced:

On Becoming a Chef at the Culinary Institute of

America, he shares the horror, humiliation, and hilarity

he experienced at one of the top cooking

schools in the country.

His best cooking advice? After Igraduated, someone asked me what I

learned in cooking school. I pondered

for a bit and came up with a few basic

things, Dixon says. One, use salt. Two,

use low heat for eggs. Three, its done

before you think it is. And four, its never

as hard as you expect its going to be. If

you have a solid knowledge of funda-

mental cooking techniques, there is almost nothing

you cant do at homeeven the recipes in ThomasKellers The French Laundry Cookbook.

What are your top five favorite cookbooks or cooking

technique books?

The Zuni Caf Cookbook: A Compendium of Recipes

and Cooking Lessons From San Franciscos Beloved

Restaurantby Judy Rodgers: My all-time favorite

cookbook. Bold, refined rusticismand Ive never had

a single recipe go amiss. I would very much recommend

trying the panade.Essentials of Classic Italian Cookingby Marcella

Hazan: Hazan is a stern and exacting taskmaster. You

can almost feel her imminent tongue-lashing should you

consider taking even one shortcut, but almost any tradi-

tional Italian dish youd want to make is in these pages.

The Professional Chefby The Culinary Institute of

America (CIA): It weighs more than my nephew, but

theres nothing about classical cooking you need to

know that isnt meticulously covered.

Le Guide Culinaireby Auguste Escoffier: The

enduring first and last words on haute cuisine. If Shake-

speare had written a cookbook...The Country Cooking of Franceby Anne Willan: The

more practical counterpart to Escoffier, brimming with

great dishes, and one of the most beautiful culinary

books Ive ever seen.

What kitchen appliance do you use most and for what?

My food processor. Once I assured myself that, yes,

I could indeed make hummus or mince mushrooms

without it, I ecstatically went running back.

Cusine what i cant l ive without

Jonathan DixonA Writer Becomes a Professional Chef and Tells All



47/50

What kitchen gadget couldnt you live without?

My Global Santoku knife. If I dont have it when Im

cooking, I feel like Ive shown up to a duel unarmed.

If you had to limit your spice rack to five spices, which

would they be and why?

Salt: Any kind of salt, except the iodized kind, which

has a chemical taste I associate with sore throats and

gargling when I was a kid.

Cumin: Rich and earthy with a nice, slight pungency,

great with any number of vegetables or rice, and essen-

tial for Middle Eastern, Mexican, and Indian dishes.

Ginger: Its essential for 99.99% of any Asian orAsian-influenced dishes you want to make.

Aleppo pepper: Spicy and earthy and just hot

enough to not make your teeth melt. It winds up in a

lot of my sauted vegetable dishes.

Asafetida: I learned about this spicean almost over-

whelmingly pungent one (wrap it tight and store it in

your freezer)when I did my CIA externship at Tabla,

and now I find I use it (very, very sparingly) in a lot of

dishes alongside garlic.

What single dish or food could you not live without?

I wouldnt want to, but I could, if necessary, remove

beef and pork from my diet. However, I could not live

without chicken; Id never be able to have my favorite

meals again: roasted chicken, fried chicken, coq au vin,

chicken Maryland, chicken korma, on and on.

What dish or recipe do your family and friends

request most?

I cobbled a recipe for short ribs, lifting liberally fromMario Batali, The Culinary Institute, and Thomas Keller.

My family cant seem to get enough of it.

Learn more about Dixon at his blog, Le Guide Dixon, at

http://leguidedixon.blogspot.com.

Michele Deppe

Apricot-Sriracha Glazefor Grilled Chicken

ChickpeaBruschetta

JUNE 2011 47


48/50

Talk about uncommon taste. I

dont know about you, but Ive

never eaten goat. Goat cheese,

sure, but goat meat? No. Ive

never seen it on a menu, never noticed

it at the butcher and, as far as I know,

have never spotted it on the table at any

dinner party Ive attended.

Yet, according to The New York Times

and the authors of the first book on thesubject, its the most widely consumed

meat in the world. Still, I dont know

a soul whos sampled a goat burger,

whipped up a goat taco, or raved about

goat stew.

That may

change, though,

if veteran food

writers Bruce Wein-

stein and MarkScarbroughwho

suggest that goat

soon will be

well on the tip

of everyones tonguehave their way.

And the odds are good that they will.

This hilarious duo goads readers into

goat appreciation and shares recipes

Uncommon Taste

Does Goat Float Your Boat?

in Goat: Meat, Milk, Cheese, a cookbook thats as

entertaining as its premisethat goat will rock the

culinary worldis improbable.

Even if the idea of goat for dinner doesnt make

you salivate, its hard to resist a cookbook that

opens with this sentence: I lied and I was wearing

makeup and ends with well, youll have to read

the book for that.

For now, get your goat and give this recipe a try.

Pan-Roasted ChopsWith Blackberries

and Sage

PHOTO OF THE AUTHORS BY JON FISHER;PHOTO OF THE RECIPE BY MARCUS NILSSON FROM GOAT



49/50

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50/50

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Todays Diet and Nutrition Magazine - June 2011

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