So I was sitting with my lunch, thinking about what product I wanted to highlight this month.  And then it hit me, I had to blog about the absolutely TO DIE FOR salad dressing that I was relishing on my grilled chicken salad that very moment.  Let me just say that I look forward to eating salads, just so I can enjoy the dressing!  It's called Spicy Peanut Dressing located in the refrigerated section of Trader Joe's.  MMMMMmmmmmm.

Here are just a few simple ways to enjoy the dressing:
*Over a bed of salad greens chicken, red peppers, and shredded carrots
*In a whole wheat tortilla filled with veggies and black beans
*Toss with soba noodles, shrimp, and stir-fried veggies

Want a quick and delicious Asian-inspired meal?

Spicy Peanut & Veggie Noodle Bowl
1.) Cook, rinse, and drain soba or rice noodles
2.) Chop and saute' your favorite veggies like zucchini, peppers, mushrooms, onions, and carrots
3.) Grill up some chicken, shrimp, or tofu

Mix all your ingredients with TJ's Spicy Peanut Dressing and chill in the fridge.  You won't be sorry!

I have a fear of sharp objects.  It stems from an accident I had in my adolescence but irrational fears still remain.  So you may be surprised to know that the one thing I wanted for my birthday was a real chef's knife.  So after a bit of research and help from my friend Kris Widican (dietitian and chef extraordinaire) I decided on this MAC chef's knife (scroll down to MTH-80). I am truly in love.

Due to my fear of sharp objects, I decided to take a knife skills class at the Cambridge School of Culinary Arts.  After three hours of slicing and dicing, I began to wonder how I ever lived without this fabulous kitchen staple.  Using a sharp, well-crafted knife is worth every penny and truly makes cooking easier and more enjoyable.  I had heard it from many people before, but if you spend a reasonable amount of time in the kitchen, invest in a good chef's knife!

Here's a useful article for Gourmet Food's Top Picks for a Chef's knife.  My recommendation is to try out multiple styles before committing to and buying one.  What works for one person may not work for you.  I love the way my knife fits in my hand and is relatively light so I feel in control of it.

My knife certainly came in hand this weekend as I was whipping up several recipes for my busy week.  It's super simple and absolutely scrumptious.  The chopping does take a bit of a time, so for me this is a good weekend recipe that makes great leftovers.

Crustless Leek, Greens, and Herb Quiche
Source: Vegetarian Times May/June 2010 P. 63
Ingredient List

Serves 4

2 Tbs. fine dry breadcrumbs
2 small leeks, white and light green parts halved and sliced 1/2-inch thick
2 cups chopped Swiss chard, kale, collard greens, or mustard greens
4 egg whites
3 whole eggs, beaten
1/4 cup low-fat milk
1/8 tsp. nutmeg
1 Tbs. chopped fresh tarragon
1 tsp. chopped fresh basil
2 oz. soft goat cheese

Directions

1. Preheat oven to 425°F. Coat bottom and sides of 9-inch glass pie dish with olive oil cooking spray. Scatter breadcrumbs over bottom of pie dish.
2. Bring 4 cups salted water to a boil in large pot. Add leeks; boil 3 minutes. Remove pot from heat, add Swiss chard, and let stand 30 to 45 seconds, or until greens are wilted. Drain, rinse with cold water, and drain again, squeezing out excess water with hands. Set aside.
3. Whisk egg whites until frothy. Whisk in eggs. Whisk in milk and nutmeg; season with salt and pepper, if desired. Whisk in tarragon and basil.
4. Scatter leeks and Swiss chard over breadcrumbs in prepared pie dish. Dot cheese on top. Pour egg mixture into pie pan. Bake 20 to 25 minutes, until golden brown on top. Cool 5 minutes before slicing and serving.

Are you in a breakfast food rut?  A lot of my clients that I meet with for nutritional counseling feel bored about their food choices but also want easy meals that are quick and healthy.  One of my breakfast favorites is an Amy's Breakfast Burrito.  In a couple of minutes you have a warm breakfast option that is both nutritious and oh so satisfying.  She makes her burritos with a whole grain tortilla and fills it with tofu, potatoes, beans, and veggies.  Pair that with some fresh fruit or orange juice and you have a balanced breakfast that is a nice alternative to cereal or toast. Plus it's a bit higher in protein and fat to help you stay satisfied longer.

Check out her website for other quick meal ideas.  

Do you have any other breakfast favorites?  Please share!

Interested in nutrition counseling?  I'm located in Harvard Square.  Give me a call! 617-834-7336.

So after writing my last post on being a wise consumer, I thought it'd be fun to start a monthly posting called "Product No Case."  I currently blog once a month about a product I love that supports healthy living (see Tag: Product Showcase).  So why not blog about a product that's a dud?  A product that masquerades as something "good for you" but actually isn't. 

So Kashi, you win both spotlights this month.

Product Showcase Winner: Kashi 7 Whole Grain Pilaf
Product No-Case: Kashi Go Lean Crunch Bars

Click on the links to read more.

Since it's Heart Month, I thought it would be appropriate to highlight a whole grain food product I absolutely love.  A few months ago I found Kashi's 7 Whole Grain Pilaf in the hot cereal aisle.  It looked interesting so I bought it.  And to my delight, it is an absolutely scrumptious grain that cooks a lot like brown rice.  Warning, it does take 25 minutes so you may want to make it ahead of time.  Because it is plain, I recommend consulting Kashi's website for recipe ideas or get creative and spice it up on your own.

Delicously steamed veggies often play center stage in many of my meals.  And after talking to a lot of clients, I realized that many of you are cooking veggies in a pot.  Stop!  Pot cooked veggies deplete many of the precious vitamins and minerals and leave your veggies soggy and overcooked.  Ugh.

I highly recommend buying an affordable food steamer.  Mine practically stays on my kitchen counter we use it so much.  It's awesome for perfectly cooking broccoli, green beans, asparagus, sweet potatoes, you name it!  I often give my veggies a light steam, then transfer to a pan with a bit of olive oil and crushed black pepper for a bit of flavor.

I googled steamer options and found what looks like a fantastic and highly affordable option at Target.  Check it out.

Here is a recipe created by yours truly for deliciously steamed green beans.

Marci's Nutritious & Delicious Zesty Lime Green Beans

Green Beans
Olive Oil (couple of tsp.)
Fresh lime juice (couple of squeezes)
Freshly minced garlic (1 clove)
Crushed red pepper (to taste)
Crushed black pepper (to taste)

Steam green beans to desired consistency (10-15 min.)
Heat remaining ingredients in a pan for 30 sec. over medium heat
Place steamed beans in pan and saute on high for a couple of minutes.
Serve hot and ENJOY!

Marci Anderson, Registered Dietitian, Licensed Nutritionist
Cambridge, MA

Another produce endorsement from your friendly nutritionist in Cambridge!

So I really had to think about what product I wanted to showcase during the Christmas season.  And for anyone who knows me, knows that I like anything containing cinnamon.  So I thought I'd share with you my all time favorite herbal tea.  It's Tazo's Sweet Cinnamon Tea and I love it.  It's the perfect combination of sweetness and a little bite to keep things interesting.  I think that a cinnamon herbal tea is a perfect companion for the hectic December month for so many reasons:

1.) Herbal tea is calming and may be just the thing you need to decompress after a hectic day
2.) The cinnamon flavor is a fun holiday treat without having to fill up on extra sweets, which seem to be on overload at this time of the year
3.) A hot beverage can warm you up on a chilly day as well as keep you regular, as I mentioned in a previous post
4.) It makes for a great gift and is really enjoyable when sharing time with a friend
5.) It's easily purchased at Starbucks, Whole Foods, Shaw's or even online!

Since this month is Diabetes Awareness month, I wanted to showcase a produce that makes for great low-carbohydrate, high-protein snack.  Most of us tend to snack on high carb items like fruit, granola bars, and crackers.  These types of snacks can make it very hard for a person with diabetes to keep good control over their blood sugar.  But edamame is a tasty and often over-looked treat that is a great option for those keeping on an eye on their carbohydrate intake.  Plus it's down-right delicious, even kids love it.

Trader Joe's carries two types of edamame, shelled and still in the pod.  The shelled edamame is great for recipes and the edamame still in the pod is fun for snacking.  Whatever you choose, cook a few servings at once, toss with some salt, and keep it on hand for easy eating.  That way you don't have to boil a pot of water every time your snack tooth starts talking.

I recently made a fantastic salad (thanks to a recipe from my friend Kate) using the shelled Edamame from Trader Joes.  I served with pre-marinated tofu and whole wheat couscous from Trader Joes as well (boy, I sound like I'm selling something don't I?).  While the salad was marinating I sliced my tofu and whipped up my couscous in the microwave.  The whole ordeal took about 20 minutes.  Delicious!

Corn & Edamame-Sesame Salad

Dressing:
2 T. toasted sesame oil
1 T. rice vinegar (or any vinegar works fine)
2 t. tamari or soy sauce


Salad:
2 c. frozen, shelled edamame
1 c. fresh corn (1 or 2 ear, depending on the size) or partially frozen corn
2 T. toasted sesame seeds
Generous pinch of salt

DIRECTIONS:
Bring a a big pot of water to a boil. Meanwhile, whisk all the dressing ingredients in a medium-size mixing bowl.

Boil the edamame for 3 minutes. Add the corn and boil for another 2 minutes. Drain into a colander and run under cold water until cool enough to touch. Add the edamame and corn to the dressing and toss to combine. Add the sesame seeds and toss again. Salt to taste. Cover and chill at least 15 minutes. Yum!

For a heartier salad add some sliced avocado.  Or wrap up in lettuce cups for an easy appetizer.  Also makes a great side to any Asian-inspired entree.  Enjoy.


Also, check outthis article for some more nutrition info about edamame.  I happen to love that it's a delicious legume packed with fiber, vitamins, minerals, and protein. :)

Did you know that frozen fruits and vegetables may have a higher vitamin & mineral content than your fresh fruits and vegetables?  It's true!  And this cool video from Dole can show you why.  Ok, it's not cool, it's sort of cheezy.  But the content is good.

That is one of the many handy tips I picked up while browsing the information packed website from www.dole.com.  I first went the website because I wanted to highlight my product pick of the month which is "Dole's Wildly Nutritious Tropical Frozen Fruit" which I LOVE.  It has all of my favorite fruits: pineapple, mango, and strawberries.  Whipping it up with some yogurt is truly one of my favorite ways to start my day.  Does that sound over the top?  Yes, but it's true!

But after checking out the website, I was amazed at all of the great nutrition information and recipes that are available.  I found a recipe for Spinach, Arugula, & Orange Pesto that sounds fantastic.  I've posted it below.  If you give it a try, let me know what you think!

Spinach, Arugula, and Orange Pesto
8 Servings

Ingredients
1/4 cups livered almonds, toasted
1-1/2 cups loosely packed fresh DOLE Spinach leaves
1-1/2 cups loosely packed fresh DOLE Arugula , sorrel or watercress leaves
1/3 cup olive oil
1/3 cup grated Parmesan or Romano cheese
1/2 teaspoon finely shredded orange peel
3 tablespoons orange juice
1/4 teaspoon ground red pepper
1/4 teaspoon salt

Directions
1.Place almonds in a food processor or blender container. Cover and process or blend the almonds until finely chopped.
2.Add the Spinach and Arugula, sorrel or watercress; cover. With the machine running, gradually add the oil in a thin, steady stream, processing until the mixture is combined and slightly chunky.
3.Add Parmesan or Romano cheese, orange peel, orange juice, ground red pepper and salt. Process or blend just until combined.
4.To Store: Divide into 1/4-cup portions and place in airtight containers. Store in the refrigerator for up to 1 week or in the freezer for up to 3 months.
5.To Serve: Bring pesto to room temperature and spread on grilled salmon, grilled chicken or toasted bread. (Makes 3/4 cup)