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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!

You may also enjoy:

Vegetarian Split Pea Soup

Carrot Ginger Soup

Quick Chicken Noodle Soup

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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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Instant Pot Mexican Quinoa

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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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Slow Cooker Chicken and Butternut Squash

by Sydney Wills

With the holidays fast approaching, it usually means that schedules become busier with less time to make meals at home. Around this time of year, I turn to my trusty slow cooker-both as a time saver and for a warm, comforting meal. For me, it doesn’t quite feel like fall until I bring out my slow cooker and make something involving pumpkin or butternut squash. This chicken and butternut squash dish is my go-to recipe not only for the savory fall flavors, but it’s the type of meal where you can literally dump all of the ingredients into the slow cooker, turn it on, and forget about it. And that is one of the many reasons why I still love my slow cooker.

Slow Cooker Chicken and Butternut Squash

Recipe adapted from Crock-Pot Dump Meals

Ingredients

  • 6-8 boneless, skinless, chicken thighs
  • 2 cups butternut squash, cubed into 2-inch pieces
  • 1 teaspoon garlic powder
  • 2 tablespoons balsamic vinegar
  • 6 sage leaves
  • Salt and pepper to taste

Directions

  1. Place cubed butternut squash in the slow cooker. Next, layer the chicken over butternut squash. Sprinkle salt, pepper, and garlic powder. Drizzle balsamic vinegar over chicken. Place a few torn sage leaves on top. Set on low for 4-6 hours.
  2. One note about the cooking time: make sure it does not cook longer than 6 hours or the butternut squash will have a mushy consistency- this is speaking from experience!

Nutritional Information

Serving size: 4-6. Calories: 304; Total Fat: 8g; Total Carbohydrates: 18 g; Total Protein: 40 g

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Quick Weeknight Meal: Korean Turkey Lettuce Wraps

by Madi Johnson

My criteria for a weeknight meal: Quick. Easy. Healthy. How can I get a plate on the table in a short amount of time, cook while keeping an eye on my busy infant, and make sure it’s a dish I feel good about eating? I have a few recipes that fit the criteria and that we keep in weekly or bi-weekly rotation. One of them being these Korean Turkey Lettuce Wraps. We make these all the time as it is one of my husband’s favorite meals and it is SO quick and easy.

Korean Turkey Lettuce Wraps

Adapted from skinnytaste.com and the Skinnytaste Fast and Slow Cookbook

Ingredients

  • 6-8 outer lettuce leaves such as Iceburg, Romane, or Bibb lettuce
  • 1 pound ground turkey (or can use ground chicken)
  • 2 cups cooked brown rice
  • 1/2 onion, diced
  • 1 clove or 1 teaspoon minced garlic
  • 1 teaspoon fresh grated ginger
  • 1/4 cup low sodium soy sauce
  • 1 teaspoon brown sugar
  • 1 teaspoon toasted sesame oil
  • Sprinkle of red pepper flakes (up to 1/2 teaspoon if you like it spicier)
  • 1/2 Tablespoon sesame seeds for topping
  • Drizzle of Siracha (optional)

For quick pickled slaw on top (optional)

  • 1 cup shredded carrots
  • 2 radishes, cut into matchsticks
  • 6 tablespoons distilled white vinegar
  • 1/4 cup granulated sugar
  • 1/4 teaspoon salt

Instructions

  1. Combine the soy sauce, brown sugar, toasted sesame oil, and red pepper flakes in a small bowl. Set aside.
  2. Heat nonstick pan over med-high heat and add the ground turkey. Cook, breaking the meat up with a spatula or wooden spoon, until meat is cooked through and no longer pink. Add the onion, garlic, and ginger and cook for 1-2 minutes. Pour the sauce over the meat and let simmer on med-low for 5 minutes.
  3. To assemble the lettuce wraps, place 2-3 Tablespoons brown rice over each leaf, top with 3 1/2 Tablespoons of turkey. Sprinkle with sesame seeds and siracha if desired. Top with picked slaw. Wrap the lettuce around the meat and eat as little bundles right away.

Nutrition Information per Serving

  • Serving Size: 6-7 ounces
  • Calories: 240
  • Fat: 7 grams
  • Sodium: 670 mg
  • Carbohydrates: 29 grams
  • Fiber: 2 grams
  • Protein: 19 grams
  • Sugars: 10 grams (Includes 9g Added Sugars)

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Why is Pickleball so Popular?

by Sarah Myer

I keep hearing about pickleball and have wondered why it is getting so popular. I recently got the opportunity to try it out and I can see why people like it so much!

If you have played any sort of paddle or racquet sport (tennis, badminton, ping pong) the basics are pretty easy to pick up. If you have never played a racquet sport it’s ok. There aren’t too many complicated rules and you can start playing pretty quickly.  The best part is the sport is most likely to have been named after a dog!

It is played on a court that is smaller than a tennis court and the net is lower too. The paddle is bigger than a ping pong paddle and the ball is similar to a wiffle ball. It can be played singles or doubles and there is one area of the court by the net that is called the kitchen. There are rules about when you can be in the kitchen (the green rectangle closest to the net) and when you can’t. There are a few rules about serving and the scoring is probably the most complicated part of it.

So after trying out the sport, here are the reasons why I think it is so popular:

  1. It is a lot of fun! I got to join 3 of our participants for an afternoon to learn how to play. They were super gracious in letting me borrow a paddle and gave me pointers and encouragement the entire time we played.
  2. You stay active throughout the game. The court is smaller and the ball is lighter so you spend more time hitting the ball than chasing it.  There isn’t a lot of time in between serves so you stay more active throughout the entire game.
  3. It is less harsh on your knees and joints than tennis. I remember chasing so many balls when playing tennis. The Pickleball court is smaller and the ball is lighter so you have more time to get yourself ready for a shot. Also playing doubles cuts down on some of the side to side dodging and moving than you have to do in singles.
  4. There are a growing number of places where you can learn to play. More communities are opening up indoor and outdoor courts where you can play for a night or as part of a team. There may be as many as 2,000,000 people playing Pickleball in the US.
  5. It is perfect for all activity levels. It can be played by those looking to stay active or those who want to seriously compete.
  6. It’s played by people of all ages. People from their 20s to their 80s are playing Pickleball.
  7. There are a lot of resources out there to learn how to play and tips to improve.

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Air Fryer Spaghetti Squash

by Catherine Hill, RD, LDN
air-fried spaghetti squash

Fall has certainly hit North Carolina which means it is a great time to experiment with spaghetti squash. One of my favorite ways to cook spaghetti squash is in the air fryer.

What is Spaghetti Squash?

Although in the squash family, spaghetti squash is not as starchy as other varieties. At only 42 calories per cup (compared to 220 calories per cup of spaghetti), this low-calorie swap can help keep your calories on track while boosting your veggie intake. Spaghetti squash has a neutral taste making it perfect for a wide variety of dishes. Once cooked, you will be able to rake the spaghetti squash with a fork to produce noodle-like strands.

Tips:  

  • The hard shell of a spaghetti squash can be difficult to cut through.
    • Tip: Pierce the skin 3-5 times with a knife and place in the microwave for 5 minutes. This will soften to the squash allowing you to cut lengthwise safely.
  • Spaghetti squash leftovers? Your spaghetti squash is too watery? Want more of a crunchy texture?
    • Tip: place a small amount of olive oil and the spaghetti squash into a frying pan. While on medium-high heat, stir occasionally for 5-8 minutes. This will allow the spaghetti squash to dry out a bit, giving you a crunchier texture.
  • Running low on time?
    • Tip: cook your spaghetti squash in the air fryer for a faster meal! Most are ready in about 25 minutes.
  • Want to make ahead?
    • Tip: cooked spaghetti squash can be stored in an airtight container in the fridge for up to 1 week. Freeze it for up to 3 months.

How to cook spaghetti squash in an air fryer

air fried spaghetti squash

Ingredients:

  • 1 medium spaghetti squash
  • 2 tsp olive oil
  • Salt and pepper

Directions:

  1. Pierce spaghetti squash 3-5 times with a knife and place in the microwave for 5 minutes.
  2. Preheat air fryer by turning it on 3-5 minutes before you are ready to use it. Set to 380 degrees.
  3. Use an oven mitt or a kitchen towel to remove the spaghetti squash from the microwave and transfer to a cutting board.
  4. With a large knife, cut lengthwise. Then scrape out seeds with a spoon.
  5. Spread 1 tsp of olive oil on each side of the spaghetti squash. Season with desired salt and pepper.
  6. Place spaghetti squash cut-side-down into the preheated air fryer.
  7. Cook for 25-30 minutes. You can tell when the spaghetti squash has finished cooking if the shell gives easily when pressed.
  8. Use an oven mitt or kitchen towel to remove the spaghetti squash. Place on a cooking sheet or cutting board. With the oven mitt or kitchen towel hold the spaghetti squash and scrape the cooked flesh out of each half with a fork.
  9. Can serve within the skins, use right away in your favorite recipe, or store for another time.

Don’t have an air fryer? No problem. Cook spaghetti squash cut-side-down in a 400-degree oven for 45-60 minutes.

Some tasty ways to use spaghetti squash:

Turkey Taco Spaghetti Squash Boats

Baked Spaghetti Squash and Cheese

 Spaghetti Squash Chow Mein

Nutrition Information per Serving:

Serves 5

  • Serving Size: 1/2 cup (88 grams)
  • Calories: 40 calories
  • Carbohydrates: 6 g
  • Fiber: 1 g
  • Protein: 1 g
  • Fat: 2 g
  • Sodium: 15 mg
  • Total Sugar: 2 g (Includes 0g Added Sugar)

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A Dietitian’s Review of the Air Fryer

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