Delicious Dinner, Dirty Husband

Last nights dinner was scrumptious and pleasing to the eye. While Jeremy slaved away power washing our stone walls, I whipped up a Fig & Cranberry Stuffed Chicken Breast recipe I cut out of Clean Eating Magazine. Let's just say it was fine dining with not so fine looking folks :) Jeremy was head to toe covered in mud when I brought out the colorful plate of stuffed chicken, sweet potatoes, and spinach salad. We dined in lawn chairs in the driveway...yes, we really know how to "do it up." The atmosphere was actually quite nice though...a cool summer evening with the sunsetting in front of us.

Fig & Cranberry Stuffed Chicken

serves 4

2 tsp olive oil, divided

4 medium shallots, minced

1/3 cup unsweetened dried cranberries

1/3 dried figs (although I left these out...didn't know how J would handle them)

4 cups baby spinach, packed

4 T toasted pine nuts

2 tsp fresh sage, chopped

sea salt, to taste

1/4 t ground pepper, divided

4 4oz boneless, skinless chicken breasts

juice 1/2 lemon

preheat oven to 400F

heat 1 t oil in a saute pan over medium high heat. add shallots and saute until softened, stirring frequently for about 2 minutes. Add cranberries and figs and continue to cook for one minute, stirring frequently. Add spinach to pan, stir well and cook until wilted, about 1 min. stir in pine nuts and sage, season with salt and pepper, and pour stuffing into a mixing bowl lined with a paper towel to drain excess liquid. set aside and allow to cool at room temperature.

Lay 1 chicken breast horizontally on a cutting board. starting at the thickest side of the breast, hold a sharp knife parallel to the work surface and slice breast horizontally about 3/4 of the way through, then open up breast like a book.

Place sliced breast opened-faced and flat between 2 pieces of plastic wrap and gently pound to 1/2 inch thickness with flat side of meat mallet or rolling pin. remove plastic wrap and repeat process with remaining 3 breasts. Divide stuffing evenly among 4 breasts, placing stuffing lengthwise along bottom edge of each breast. Carefully roll up the chicken breast tightly (like making a sandwich wrap) May need to secure with toothpicks.

Place stuffed chicken, seam side down, onto parchment lined or greased pan. In small bowl, whisk together lemon juice, remaining olive oil and salt and pepper. Brush over chicken.

place pan in oven and roast for about 12 minutes or until chicken is fully cooked and stuffing is heated throughout.

Enjoy!

Until next time...

look good, feel good, do good

Wedding Bells and Sushi!

Sorry for my absence! I have been a bit busy...I am now Mrs. Sara Schwertfeger :) it is pronounced...Schwert...feger. Yes a little harder and more syllables than Boisen, but am very happy to have it.

The day was beautiful and perfect. Being July we expected the hottest day of the summer...how's low 80's, bright blue skies, and big puffy white clouds....amazing. The ceremony was very personal and I don't believe there was as dry eye. The reception...unique, urban, and edgy...with great food!

Being a food lover. I have to highlight the food for all of you.
We had two sushi chefs from Iowa City...Andy (who owns Konomi) and his friend Bryan.

They served up a ton of delicious sushi...this was a huge hit! Many people tried sushi for the first time and loved it. We also had Catering by Charlotte...another friend of Jeremy's from Iowa City. She made wonderful, Asian influenced food..spring rolls, salmon kabobs...and some not so Asian food for others...pulled pork sliders, chicken salad sandwiches, chicken kabobs with dipping sauces, glazed berries. Of course her description of the menu is far more appealing and mouth watering.

check out the beautiful spread!

Untill next time...

look good, feel good, do good

Unfortunate Media - GMA and nutritionist

GMA Weekend had an irresponsible and outrageous segment featuring Kimberly
Snyder as a "nutritionist".

http://abcnews.go.com/video/playerindex?id=8286985

She gave misinformation about eating fruit at night, sugar and mood,
artificial sweeteners, soy protein isolate and even watermelon.

This is why society has the wrong idea and misleading information about nutrition. This is why people are so confused on what is perceived to be "good" and what is perceived to be "bad."

The term or title "nutritionist" is vague and can be used by anyone...meaning a PhD or a personal trainer. Why would you not to go to someone who has had the extensive education, proper instruction, and is regulated.

On my website I describe the difference between an RD and a "nutritionist."

The following is from a fellow RD, who put it nicely regarding some of the issues with this "nutritionist" and the statements she has made.

Kim,
I have read some of your comments regarding registered dietitians. Although I appreciate your enthusiasm for health and nutrition your comments are a gross misrepresentation of the RD. I am a RD in private practice, I individualize my counseling for each patient and I am very aware of all new nutrition topics and trends. I am also a fit competitive athlete and skiing coach, and daily trail run, do yoga, mountain bike climb, ski, etc. My training includes a BS and I am currently finishing a MS in nutrition, I have taken graduate level courses that have explored sustainability issues and alternative medicines. My training also included a 1200 hour, year long residency at one of the top hospitals in the world, the Mayo Clinic, obviously very well respected for their work. My training actually is based on long tern nutrition and health. My training is not unlike that of many registered dietitians and a vast majority have much more experience than I have! I also personally do not know any RD that give out a blanket recommendation for 12 servings of grains a day. I would hope that you would explore a bit more about what RD’s do and their education and training. If you have not had an intensive science background I find it hard to believe that you can understand how nutrients work in the body. I would also hope that you will refrain from discouraging anyone from receiving an actual education in nutrition or public health from an accredited university. Please feel free to email me back with any questions that I can answer for you about RD’s. There are RD’s that are experts in organics, vegetarianism, eating disorders, chronic disease management, sports nutrition, public policy, pediatrics, weight management and the list goes on. There are RD’s that are chefs and yoga instructors and personal trainers with degrees in exercise sports science on top of being experts in human nutrition. Who do top athletes use for nutrition? RD’s. They are the nutrition experts at the olympic training center and most every college and professional program out there. I would ask that you do some further research on the RD, as there are some very intelligent and progressive RD’s right there in your city.
Thank you for reading


Thanks for reading! I just wanted you to be informed!

Until next time...
Look good, feel good, do good

Brussel sprouts and spinach and broccoli... oh my

Here are some clever ways to add veggies to your diet...especially if you have picky kids at home.

Tips to Meal Planning – Vegetables

In general

• Select vegetables with more potassium, such as sweet potatoes, white potatoes, white beans, tomato products (paste, puree, and low-sodium juice), beet greens, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split peas.
• Select dark-green vegetables, such as broccoli, spinach, kale, romaine lettuce, and orange vegetables such as carrots, sweet potatoes, pumpkin, and winter squash.
• Prepare meals with more fresh ingredients. Most sodium in the food supply comes from packaged or processed foods.
• Use low-sodium or no salt added canned vegetables or frozen plain vegetables. If participants want to add a little salt, it will likely be less than the amount in the regular canned product.

At meals

Breakfast

• Serve oven-roasted, not fried potatoes, hash browns or potato/egg frittatas.
• Add chopped zucchini, spinach, tomatoes, or onions to scrambled egg substitute or egg whites.
• Serve low-sodium, 100% vegetable or tomato juice.
• Incorporate shredded vegetables like carrots or zucchini into quick breads and muffins.

Lunch/Dinner

• Plan some meals around a vegetable main dish, such as a vegetable stir-fry or soup. Then add other foods to complement it.
• Try a main dish salad for lunch.
• Add a multi-vegetable, green salad to dinner.
• Incorporate shredded vegetables like carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.
• Include chopped vegetables in pasta sauce or lasagna.
• Add protein-rich white bean puree to tomato sauce.
• Choose pureed, cooked vegetables, such as potatoes, mashed parsnips or carrots, to thicken stews, soups and gravies. These add flavor, nutrients, and texture.
• Use vegetables in soup (kale, spinach, vegetable medley) during winter.
• Serve a low-fat or fat-free salad dressing with raw broccoli, red and green peppers, carrot or celery sticks or cauliflower.
• Use dark leafy greens in salads, rather than iceberg lettuce. Add color to salads by adding baby carrots, shredded red cabbage, or spinach leaves.
• Include in-season vegetables for variety through the year.
• Serve cooked dry beans or peas in flavorful mixed dishes, such as chili or minestrone soup.
• Offer fruits as desserts.

Resources
Action Guide for Healthy Eating

Action List for Fruits and Vegetables. Available at:
www.pueblo.gsa.gov/cic_text/food/guideeat/fruitveg.html

USDA

Fabulous fruits, versatile vegetables. 2003. Available at:
www.usda.gov/cnpp/Pubs/Brochures/

MyPyramid.gov

What foods are in the vegetable group? 2005. Available at:
www.mypyramid.gov/pyramid/vegetables.html

What counts as a cup of vegetables? 2005. Available at:
www.mypyramid.gov/pyramid/vegetables_counts.html#

Tips to help you eat vegetables. 2005. Available at:
www.mypyramid.gov/pyramid/vegetables_tips.html

What foods are in the fruit group? 2005. Available at:
www.mypyramid.gov/pyramid/fruits.html

What counts as a cup of fruit? 2005. Available at:
www.mypyramid.gov/pyramid/fruits_counts.html#

Tips to help you eat fruit. 2005. Available at:
www.mypyramid.gov/pyramid/fruits_tips.html

HyVee Triathlon 2009 Pics!

Does it get better than this?

Is there anything better then sitting outside on your patio, a nice breeze keeping you at a perfect temp, the birds singing away..... and a scrumptious meal of hamburger, watermelon, corn on the cob (peaches and cream of course), and maybe a little homemade ice cream to seal the deal. Yeah... no.
My favorite meal in my favorite setting.

Try making your hamburgers leaner by mixing 90% or higher lean ground beef with ground turkey breast (has to be breast, not just ground turkey). Mix a little olive oil and chili sauce into them to help keep them moist while grilling away.

My new found favorite food item is Arnold select Sandwich Thins. Choose the whole wheat version. Less calories, more nutrients, same great taste!

Enjoy summer and the wonderful foods it has to offer!
no I'm not talking about corn dogs, funnel cakes, and fried twinkies at the Iowa State Fair
I'm talking about watermelon, muskmelon, corn, green beans, tomatoes and the list goes on!

Until next time,
Look good, feel good, do good

Sara B

Avocado Deviled Eggs-A yummy side to bring to your 4th party!

I made these unique, healthy deviled eggs the other day and they were a hit!
Give them a try!

Avocado Deviled Eggs
10 large eggs (although I used 12)
1/4 c fat free mayo or plain yogurt
1 T lime juice
1 tsp wasabi paste (I did not include this...not a big wasabi fan..too hot)
1/4 tsp salt
pinch of fresh ground black pepper
1 plum tomato, seeded and finely chopped
1 scallion, finely chopped
1 serrano chile, seeded and minced
1 firm-ripe Hass avocado, halved, peeled, pitted, and diced

hard boil the eggs, cool, and cut in halve. Scoop the yolk into a boil. Mix mayo, lime juice, wasabi, salt, and pepper into bowl with a fork until smooth. Fold in tomato, scallion, chile pepper. Lastly, fold in avocado and spoon into halved egg whites.
Serve and enjoy!

Healthy tidbit: Avocado's are a good source of monounsaturated fats (good for the heart) and pack in about 60% more potassium than a banana.

Until next time...
Look good, feel good, do good