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“My weight went down, my A1C went down and my confidence went up thanks to this program!”

by Madi Johnson

Below is a testimonial from current Eat Smart, Move More, Prevent Diabetes participant, Elaine:

“When I finally woke up to the fact that the way I was living was driving me right toward the diabetes that is in my family history, there it was an email from Eat Smart, Move More, Prevent Diabetes! This program came at a time when I was ready to do something about my health and it’s been an amazing tool. I love the information, the online classes and interactive lessons with people just like myself…working to prevent or delay diabetes. My weight went down, my A1C went down and my confidence went up thanks to this program! The information and tools I received will benefit me the rest of my life. That is exactly what I was looking for a life change not a diet plan. Thanks for everything.”

-Elaine, a current Eat Smart, Move More, Prevent Diabetes participant

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“My A1C is in the normal range and I feel better about myself”

“I’ve lost over 40 pounds and feel 100% better!”

“I lowered my A1C out of the “prediabetes” range, lost 7 inches from my waist, and lost 40 pounds”

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5 Essential Rules of Cooking

by Carolyn Dunn, PhD, RD, LDN

Now that we have our new Dinah E. Gore Teaching and Research Kitchens on NC State Campus, I have been doing more culinary training including our Eat Smart, Move More, Prevent Diabetes Cooking School. Working to help others be better cooks always makes me a better cook and helps me analyze what is important in the kitchen. What is essential to making good food? There are literally hundreds of things that make a good cook. However, I wanted to boil it down to what is essential, what can you not overlook if you want to cook great tasking and healthy food. I came up with 5 essential rules of cooking.

5 Essential Rules of Cooking

  1. Have a good knife and cutting board. Having 1 or 2 good knives is important. One of these should be a chef’s knife. This is the work horse in your kitchen. Just as important is a good cutting board. If you do not have a cutting board with a non-skid back, place a wet paper towel under it to keep it from slipping. Now for the ESSENTIAL part – learn to use your knives. Check out our knife skills videos to get you started. Practice, practice, practice. The more you practice good knife skills the better (and faster) you will become. Having good knife skills will make all of your recipes come together faster.
  2. Ready your space and your ingredients. Before you start to cook anything, clear and clean your space if it is not already. This reminds me of something a chef I once trained under told me – you clean the kitchen until it shines not for how you feel leaving the kitchen but for how you will feel walking into the kitchen the next morning. You really need a clear clean space to be able to be your best as a cook. Ready all of your ingredients. Pull them out of the pantry, refrigerator, or freezer. Chop or prep as needed. This is called mise en place – or put in place – it is how every commercial kitchen is run. Learning from the pros will make you a better home cook.
  3. Cook a lot. You may think this essential rule is about cooking all the time – nope. It is about cooking more food than you need for each meal. Cook a lot – volume. Double that soup recipe and freeze two quarts. Make extra roasted vegetables and use them in salads, in omelets, as a snack. Cooking twice as much as you need does not take double time and you will have planned-overs for other meals or the freezer. I like nothing better than thinking about my week of meals and realizing that I have a quart of butternut squash soup in the freezer – there is one meal with no work.
  4. Cook with ingredients not only recipes. This is a hard one for beginning cooks but the more you can be driven in your cooking by ingredients as opposed to recipes the better. Recipes are great, we all use them – keep that up. However, let the ingredients drive your cooking instead of the recipes. Let’s say you decide to make a recipe that calls for asparagus, you go to the store and buy sub-par asparagus that doesn’t look great and it is not on sale. You are letting your recipe drive your cooking as opposed to buying the Napa cabbage that looks fresh and is on special then deciding what to do with that. Try this for at least one fruit or vegetable each week and soon it will become second nature.
  5. Find YOUR food. Find 5-10 recipes you like, your family likes, and you enjoy making. Make them all the time. Making a dish over and over will make it get easier. Think about the first time you made a dish that you now make all the time. I guarantee that it is easier and quicker now. It is ok to have even a small number of dishes that you make over and over. Making something multiple times also allows you to change the recipe if you like based on the season or what you have on hand.

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Travel Hack: Bring Your Own Healthy Breakfast

by Madi Johnson

Eating healthy while traveling can be tough. Whether it’s for one night or one week, being away from home can mean more eating out at restaurants – sometimes for every meal! To eliminate eating out for every meal, I have started bringing my own breakfast every time we travel. It has been a simple change that has really made a big difference. Now, I can start the day on the right foot – with a healthy choice that helps me stay on track the rest of the day. In addition to the calories this has saved, it’s also saves time and money. No more waking up and wondering where, and when, we will eat breakfast before starting the day’s activities. I bring this breakfast literally everywhere I go – on a weekend getaway, to my parent’s house, and even on a weeklong trip in Europe!

So what is this easy-to-travel-with breakfast? A packet of plain instant oatmeal mixed with peanut butter. I pour the packet of instant oatmeal into a bowl (borrowed from the house we are staying at or from a hotel – a sturdy paper coffee cup works too), add a little bit of water, pop it in the microwave, and then mix in a dollop of peanut butter. If there is milk available, I will pour a little bit of milk on top too.

The above works if you are at a friend’s, family member’s, or an Airbnb with a microwave available. If you are at a hotel and there is no microwave, you can use hot water from a coffee station, cover it with a second bowl (or a second sturdy paper coffee cup) and let it sit for a minute or two.

My favorite oatmeal to bring is a packet of Trader Joe’s instant oatmeal because it also had other grains, such as quinoa, flax, and amaranth, which gives it a more dynamic flavor and texture. I only choose plain oatmeal options because the flavored varieties are very high in sugar. However, if you are used to sweeter oatmeal, transitioning to plain might take a few tries – I started my transition to plain by adding a small squirt of honey or pure maple syrup when I first made this and then would use less and less every time until I felt like I didn’t need it anymore.

Now to address the traveling with peanut butter part. If I am going longer than a night or two I actually pack a small jar of peanut butter with me (a natural but also shelf-stable option). If I am traveling just for a night or if I am really short on space, I pack travel peanut butter packets. A packet of plain instant oatmeal and a packet of peanut butter take up zero extra space – and I am set for a healthy breakfast!

How to Make Your Own Travel Oatmeal:

  • 1 packet of plain instant oatmeal (I prefer Trader Joe’s brand)
  • 1 spoonful of natural peanut butter (or a packet)
  • Hot water and/or microwave
  • Optional: top with milk or a small squirt of honey

Directions:

  1. Heat oatmeal according to package directions. If a microwave is not available, use boiling water and place a second bowl on top to cover and allow to sit for one to two minutes.
  2. Stir in one spoonful of peanut butter.
  3. Top with milk and other optional toppings if available such as a squirt of honey, nuts, or fruit.

Already traveling without access to oatmeal and peanut butter? Many restaurants, hotels, and fast food joints now offer oatmeal – just make sure you ask for it plain and then sweeten it yourself.

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Quick Weeknight Dinner – Mexican Quesadillas

by Surabhi Aggarwal, RD, LDN

Mexican Quesadillas with Vegetables and Black Beans

Serves 8

Ingredients:

  • 1 tbsp olive oil
  • 1 zucchini, diced into small pieces
  • 1 yellow squash, diced into small pieces
  • 1 red bell pepper, diced into small pieces
  • 1 medium carrot, diced into small pieces
  • 1 small broccoli head, chopped
  • 1 can (15 oz) black beans, drained and rinsed
  • 2-3 Tbsp Mexican taco seasoning
  • 1 tsp lemon juice
  • 8 whole wheat soft tortillas (for quesadillas)
  • 2 cups shredded Mexican cheese
  • 1 jalapeno, chopped (optional)

Directions:

  1. Heat the olive oil in a skillet and add all the vegetables, black beans, and taco seasoning.
  2. Stir well and let it cook until all vegetables are soft. If the mixture gets watery, keep sautéing until the water evaporates.
  3. Add lemon juice and mix well.
  4. For quesadillas, heat a flat griddle and place one tortilla on it. Layer one half of the tortilla with ¼ cup cheese and 1/8th portion of the filling. Close the quesadilla with the other half of the tortilla. Flip a few times until it is well done on both sides.
  5. Cut it into half or quarters. Serve with a side of sliced jalapenos and/or fresh avocado.

Note: The same filling can be used to make soft tacos or burritos. Also, other vegetables such as mushrooms, sweet corn, onions, etc. can be added or substituted according to taste preference and availability.

Serving Size – 1 Quesadilla

Nutrition Information per Serving (excludes avocado or other sides)*:

  • Calories – 315
  • Fat – 13 grams
  • Protein – 15 grams
  • Carbohydrates – 36 grams

* Calculated using MyFitnessPal recipe analyzer, www.myfitnesspal.com/recipe/calculator

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Is there anything to eat on the highway that is healthy?

by Cathy Thomas

Traveling and eating healthy is not always a winning combination. How can you stick to your healthy goals and still travel to see friends and family?

When you are driving to your destination, it is a bit easier as you can pack a cooler or bag lunch for your trip. Bring along yogurt, peanut butter sandwiches, fruit, cut vegetables, whole-grain crackers, and bottled or sparkling water.

How about coming back? Not so simple. In a recent trip to Asheville to present at a conference I was faced with this dilemma. Going to the conference, I had a sandwich and apple so I was all set. Coming home, what to do? My go-to on the open road is Subway. It is not perfect but it is a better choice than most fast food places. However, what you order is key. Steer clear of processed luncheon meats and cheese. I get the 6-inch vegetarian on whole-wheat bread. Ask them to toast the bread for a better sandwich. Pile on the vegetables – all of them – lettuce, tomatoes, onions, bell pepper, jalapenos (if you dare), cucumbers, spinach, black olives. Add oil, vinegar, and oregano. It is a pretty good sandwich for not so many calories and at least a serving of vegetables. It will get you down the road!

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Cook More, Waste Less

by Sarah Myer

Last summer, I challenged myself and my husband to add more fruits and vegetables to ALL our meals, not just dinner. This summer I challenged myself and my husband to try to not waste any of the vegetables or fruit we bought. This came about after finding a particularly slimy cucumber in the back of our fridge.

Just like previous challenges we have done, this challenge caused us to do more meal planning, shop more carefully, and cook more at home. As a result we have wasted less food.

I have gone back to some of my favorite cookbooks for inspiration.  I am currently cooking out of Ottolenghi Simple and The Meatlover’s Meatless Cookbook. Rather than going page by page, I search for recipes that have the fruit or vegetable I have on hand or have put on the shopping list. Some of my favorites have been eggplant stacks with homemade pesto and trout with cherry tomatoes and barberries.

Roasted Trout with Cherry Tomatoes and Barberries
Ottolenghi Simple Cookbook
Eggplant Stacks with Homemade Pesto
The Meatlover’s Meatless Cookbook

I have also have found ways to quickly prepare meals when there isn’t much time or energy for cooking. There have been a few nights of chop up everything left in the fridge and put it in a pasta sauce, salad, or scrambled eggs. Those have been delicious meals as well. I have added Za’atar spices and preserved lemons to my pantry and eggs have never tasted so good! I got my kitchen knives sharpened and have been working on improving my knife skills. If anyone has tips on how to cut up a butternut or spaghetti squash, I am all ears!

I also joined The Produce Box. This CSA-type group delivers a box of vegetables and fruits to my office each week. I am able to choose everything by Sunday night and it is delivered on Wednesday. I have time to plan ahead for what is coming or swap out a vegetable if I am making something specific.

There was a cauliflower in this week’s box. Last night we had roasted cauliflower with cumin and cheese for dinner. It is still one of my favorite recipes from our first food challenge to eat more vegetables in 2016. Tonight’s dinner will be something with the green beans. They were in our last week’s box and I haven’t cooked them yet. I don’t want them to go to waste!

Our new favorite soup: Healthy and Creamy White Bean, Lemon, and Kale Soup

by Kelly Nordby, RD, LDN

It is December and it is SOUP SEASON! There is just nothing better than a warm, cozy bowl of soup on a cold winter night or leftover the next day for lunch. I recently made this soup for my family and my husband commented with an unprompted rating, “I give this an A+”. Let’s just say that not all of my meals get this same type of shout-out, so I interpreted this to mean that this soup is a shining star! Hope that you enjoy as well!

Creamy White Bean, Lemon, and Kale Soup

Recipe adapted from thefirstmess.com

Ingredients

  • 2 tablespoons olive oil
  • 1 medium yellow onion, diced
  • 2 medium carrots, diced
  • 2 celery ribs, diced
  • Chili flakes, to taste
  • 1 tbsp. minced garlic (~3 cloves)
  • 3 sprigs fresh rosemary, minced
  • 4 (15-oz) cans cooked navy beans, drained and rinsed
  • 2 (32-oz) cartons chicken broth
  • Juice from two lemons
  • Salt & pepper, to taste
  • 4 cups chopped kale, washed and rib removed
  • 1 (19.5) oz package of hot Italian turkey sausage (roughly 4-5 links) with casings removed

Instructions

  1. Heat oil in large soup pot over medium heat. Add diced onions, carrots and celery and saute for about 2 minutes. Add sausage to vegetables and thoroughly cook.
  2. Add garlic, chili flakes, and rosemary and stir about 30 seconds. Add chicken stock and stir again. Bring to a boil. Add the lemon juice.
  3. Take 2 cups of beans and just enough chicken stock to cover the beans and add to blender. Pulse the blender until mixture is emulsified and pour into the pot. Add remaining navy while beans to pot. Season with salt and pepper.
  4. Add kale and allow to boil again. Once the kale has cooked down and wilted, season again with salt and pepper. Drop temperature to a low simmer until ready to serve. Serve hot.

Enjoy!

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Fall and Winter Fruit: Easy Persimmon Recipes

by Corinne Goudreault

Persimmons are not as common in the US as other parts of the world, but we have been seeing more of them – which is great! Persimmons ripen in late fall to early winter here, so you’re probably seeing them on the grocery store shelves now. We recently got some in our produce box, so I’ve been looking for a variety of ways to enjoy this tasty fruit.

Persimmons are a good source of many vitamins and micronutrients, particularly vitamin A. They also are an excellent source of antioxidants, which can lower inflammation, reduce blood pressure, and have a positive impact on cholesterol. Finally, persimmons pack a lot of fiber – this makes them more filling than other options which helps with weight maintenance (and fiber helps balance blood sugar levels as well).

Ideas for eating persimmons:

  1. If you really like them, you can eat them just like you would an apple.
  2. Add them to smoothies.
  3. Add them to overnight oats.
  4. Enjoy with Greek yogurt and granola in place of or alongside the usual bananas or berries.
  5. Top salads – anywhere you would use pears or even apples normally, a persimmon will be great as well.

How do you like to enjoy persimmons? Share in the comments below!

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Why the Instant Pot is My Favorite Kitchen Appliance

by Sydney Wills

For many of us, Black Friday shopping is as much a part of our Thanksgiving tradition as the turkey is. Whether you are out at 5 AM shopping on Black Friday, or online shopping from home on Cyber Monday, take advantage of the sales and buy an Instant Pot! You may have heard of the Instant Pot or seen it advertised, but what exactly is an Instant Pot? The Instant Pot is a countertop pressure cooker with multi-function options such as slow cooking, rice cooking, sauté, and yogurt making. It reduces cooking time and uses less energy than traditional kitchen appliances.

I used to be pretty skeptical of this kitchen appliance- I thought it was another “fad” kitchen item that would just end up in a box in my garage before long. Here at Eat Smart, Move More, Weigh Less, the Instant Pot is a favorite kitchen appliance and after hearing some of the amazing benefits from my coworkers (like frozen chicken breasts ready in 12 minutes!), I had to try it. I ended up receiving the Instant Pot as a gift and after using it for the first time, it definitely lived up to the hype.

Now, I use my Instant Pot on a regular basis, usually at least three times per week. I make everything in it from chicken dishes, pasta, hard boiled eggs, and steamed vegetables. A fun part of using this new appliance for me has been trying out new recipes like this Instant Pot Weeknight Chicken and Rice Burrito Bowls. To find new recipes, I usually just google “Instant Pot” and then whatever I am in the mood to make. There are also plenty of great cookbooks out there featuring Instant Pot recipes.

If you do end up buying an Instant Pot, I recommend starting out with something relatively simple to learn how the process works. An easy starter recipe is making mashed sweet potatoes. Simply wash, peel and dice the potatoes into 2-inch chunks. Add 1 cup of water to the inner pot and add potatoes. Seal the Instant Pot and set on high pressure for 4 minutes. If you are interested in buying one, this Top 100 Instant Pot Questions Answered is a great resource for beginners.

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How to Make Overnight Oats: Meal Prep for a Healthy Breakfast

by Corinne Goudreault

Why Overnight Oats?

  1. This is one of the fastest recipes to put together that I know of.
  2. Oatmeal has a lot of fiber, and overnight oats recipes can pack a good amount of protein as well. This should keep you full for longer, give you a lot of energy to start your day, and fiber helps lower blood sugar.
  3. Doing meal prep means you can make these the night before so that it’s something you can grab and go to start your morning. This means you’ll be less likely to skip breakfast.
  4. It’s delicious!

Recipe for Overnight Oats

Use this as a ratio and scale up or down as needed.

  • 1 cup rolled oats
  • 1 cup milk (any kind)
  • ½ cup Greek yogurt
  • 1-2 tsp chia seeds (optional)
  • ¼ tsp ground cinnamon or other flavoring

Combine ingredients and divide into individual jars or containers if desired. Refrigerate for at least 4 hours, preferably overnight. This will store well in the fridge for 3 to 4 days. Top with fruit and nuts just before serving.

Tips for overnight oats:

– Use rolled oats, sometimes called old fashioned oats, rather than instant or steel cut. If you want, you can get more information about the different types of oats.

– Get creative with your milk! This is a great recipe to try out non-dairy milk options – my favorite is almond milk since it brings some additional flavor to the mix (just be sure you find unsweetened milk).

– Using cinnamon and a drop of vanilla can bring a lot of flavor to your oats and prevent the need for added sugar. If you’re using unsweetened/unflavored milk and yogurt, you could also include a small squeeze of honey for some added sweetness.

– The sky is the limit when it comes to fruit and nut toppings to include! Bananas and berries are the most popular toppings – though don’t soak these overnight with the oats; add as a topping just before eating. Or try something unique, such as persimmons, which go great with vanilla and almond flavors.

– Chia seeds are a polarizing ingredient. If this will make you hate the texture, leave them out. Chia provides a ton of omega-3s, fiber, and protein per serving, which makes them an awesome addition. Honestly, I just like the texture better with them in there.

– Nut butters are a great addition as well, which would go in at the beginning if you decide to use them. You can put in a couple tablespoons of natural peanut or almond butter.

– Feel free to adjust any ingredients to make it how you like – if this ratio isn’t thick enough for you, cut back on the amount of milk you include, for example.

Nutrition Information per Serving

  • Serving Size: 8 ounces
  • Calories: 270
  • Fat: 7 grams
  • Sodium: 105 mg
  • Carbohydrates: 38 grams
  • Fiber: 6 grams
  • Sugars: 9 grams (Includes 0g Added Sugars)
  • Protein: 16 grams

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