Shanah Tovah: Keeping the holidays light and simple

Some of my fondest memories growing up are cooking for the Jewish holidays with my mom. I loved waking up to the smell of braising brisket, roasted turkey, and sweet smelling desserts baking. As the holidays were always hectic, my mom liked to keep things simple with the menu filled with family favorites. Now as a registered dietitian, I love to experiment with new recipes, particularly healthy spins on traditional favorites. One dish my patients and clients always ask me about is noodle kugel…how can I make this fat-laden dish healthy and still taste delicious?

Why have you done a good thing?

Holidays, particularly the Jewish holidays, are always filled with food, food and more food. Although I always tell patients just to stick to their favorites, fill up on vegetables, and limit portion sizes, as some of those favorites are really calorically dense. So when you prepare noodle kugel, or high calorie dishes like it, it’s important to have helpful tips to lighten the load while still preserving that wonderful traditional flavor you look forward to. This is particularly simple when baking or making casseroles like noodle kugel.

Ways to lighten up a baking or casserole recipe:

1) Switch to skim/1% milk or cheese

2) Substitute cottage cheese for ricotta cheese

3) Substitute plain yogurt for sour cream

4) Use whipped butter or oil instead of stick butter

5) Switch out or reduce the amount of eggs, sugar, or butter for fruit purees like applesauce

6) Use non-stick cooking spray to grease pans

7) Mix in chunks of fruit or vegetables to bulk up the recipe

8) Reduce the portion size and still eat a tiny bit of your favorite prepared the way you know and love

Healthy Apple Noodle Kugel

10 ounces wide whole wheat egg noodles

2 tbsp unsalted whipped butter

2 large eggs

½ cup unsweetened apple sauce

¼ cup of corn starch

2 cups of 1% milk cottage cheese

2 cups of plain nonfat yogurt

1 cup of skim milk

½ cup packed brown sugar

1 tbsp vanilla extract

1 tsp salt

½ cup raisins

½ cup whole wheat bread crumbs

2 tbsp honey

2 tsp ground cinnamon

1) Preheat oven to 350 degrees. Coat a 9 by 13 inch pan with non-strick cooking spray.

2) Cook noodles until just short of al dente (under-cooked), about 3-5 minutes. Drain and set aside

3) Melt butter in a small skillet on a low heat. Cook until the butter is lightly brown being careful not to burn the butter. Pour into a bowl and cool.

4) Beat together the eggs, cornstarch, 1 tsp cinnamon, and applesauce in a large bowl. Mix in the cottage cheese, yogurt, milk, brown sugar, raisins, vanilla, salt, and browned butter. Stir in cooked noodles into baking dish.

5) Top noodles with bread crumbs, the rest of the cinnamon, and drizzle with honey.

6) Bake until browned for about 1 hour. Let cool for at least 20 minutes. Cut into squares and serve as a side dish or for brunch the next day.

For more fabulous Rosh Hashanah Recipes, check out the NY Times holiday slideshow

Happy New Year to all fellow Jews! Don't celebrate Jewish holidays? Try noodle kugel anyway as it is a great casserole dish for breakfast, lunch or dinner!

--Amy Santo, MS RD CDN

Your Secret Ingredient Lunch Box Learning: Rotisserie Chicken

As a child, I would never eat sandwiches at a deli. My mother struggled with me when preparing school lunches. I wouldn’t touch a turkey sandwich “like a normal child,” she would say. However, I loved a fresh chicken sandwich that was homemade. I realized as I grew up, I just really didn’t like the salty taste of cold cuts. Still to this day, I don’t like eating cold cuts and have to be creative to get around the “traditional sandwich” and still bring a sandwich to work!

Why have you done a good thing?

Turns out my dislike for cold-cuts was just fine and perhaps healthier for me. Using traditional cold-cuts or deli meats adds a ton of sodium, nitrates, and artificial fillers that are not natural to meat. Research shows that these meats should be eaten sparingly due to their association with cancer risk. Best thing to do? Use fresh roasted chicken, like rotisserie chicken or fresh roasted chicken or turkey from home, which gives you a healthy dose of protein and minerals with none of the unhealthy extras.

10 ideas to do with rotisserie chicken

1. Chicken peach quesadillas with low-fat cheese and whole wheat tortillas
2. Homemade chicken salad with lite mayo and grapes. Serve on top of salad, in a sandwich, or as dip for sliced celery, carrots, or peppers
3. Bulk up no salt added canned soup with shredded chicken
4. Make an easy stir-fry with cubed rotisserie chicken, assorted veggies, and low-sodium soy sauce. Serve over brown rice or udon noodles.
5. Throw sliced chicken on top of salad for lunch for work
6. Make a sliced chicken (instead of cold cuts) sandwich with veggies and honey mustard on whole wheat bread
7. Plain jane it; Make a dinner with a piece of rotisserie chicken, side of easy veggies like sliced carrots and a baked potato
8. Mix rotisserie chicken into brown rice/lo-mein noodles, 1 tbsp canola oil, soy sauce, 1 egg, and veggies for homemade Chinese take-out
9. Make a grilled chicken panini with low-fat cheese and veggies
10. Mix into pasta sauces; serve on top of whole wheat pasta

Whole Foods makes rotisserie chickens every day that are wonderful and delicious, as well as hormone/antibiotic free and free range.

Still like that cold-cut taste? Try healthier versions in your sandwiches made by Whole Foods or delis. These vendors now make in-house roasted turkey and lean roast-beef, which is just sliced fresh meat to look like cold cuts. No nitrates or sodium and they taste much more natural and less salty.

Next best choice would be a brand like Applegate Farms, which has no nitrates but still unfortunately has a lot of sodium.

Don’t feel pressured to always make a sandwich full of meat! Alternatives to meat sandwiches:

-Tuna or salmon salad made with low-fat mayo and chopped veggies

-Chickpea/Low-fat Feta pita pockets with tomato, lettuce, and onion

-Mozzarella/Tomato/Basil Sandwiches

-Apple/Cheddar Sandwiches

-Cucumber/Hummus Sandwiches

-Peanut Butter/Soy Butter and Apple/Banana/Raisin Sandwiches

-Black Bean and Brown Rice Burrito Wraps (add salsa or a slice of avocado!)

-Baked Falafel pita pockets (make ahead of time for the work week)

Try this recipe!!

· 1 cup dried chickpeas or 16 oz. can of chickpeas or garbanzo beans.

· 1 large onion, chopped

· 2 cloves of garlic, chopped

· 3 tablespoons of fresh parsley, chopped

· 1 teaspoon coriander

· 1 teaspoon cumin

· 2 tablespoons flour

· Salt

· Pepper

Preheat oven to 375 degrees. Drain chickpeas in a colander and rinse. Combine all ingredient together in a bowl (or in a food processor), mashing well making a paste. Form into small balls and bake until golden brown (about 10 minutes). Take 2-3 balls into a pita pocket with 1 tbsp of hummus, cucumber, onion, and lettuce.

--Amy Santo, MS RD CDN

Fried Food Makeover!

As we all get back into our daily routines, it seems we cannot hold onto the best part of summer…time! Wake up, pack lunch, go to school, go to work, drive the kids to soccer, squeeze in some gym time, make a healthy dinner for the fam… etc, etc. With all of these balls in the air, it is hard to avoid dropping one. Unfortunately, this could mean turning to a fast food meal for dinner; either bought or made at home. Rather than zipping through the drive-through, think about packing dinner along with lunch. Rather than making frozen French fries and chicken fingers at home, think about preparing some of these Your Secret Ingredient Fried Food Makeovers…

Why Have You Done a Good Thing?

Fried foods are extremely high in 2 main enemies: saturated fat & sodium. Pubic Enemy No 1, saturated fat, can lead to obesity as well as “clogging the pipes” of the arteries around your heart, which can easily lead to heart disease. Public enemy No. 2, sodium, can lead to high blood pressure, making your heart work much harder to pump blood and oxygen throughout the body. Obesity, heart disease, and hypertension are debilitating diseases, which in most cases can be prevented through a healthy diet. See below for a list of Fried Food Makeovers, which will have you on your way to a healthier life for you and your family.

Make These Your Secret Ingredient (NON) Fried Foods for your Family:

1. French fries: slice potatoes or sweet potatoes and place on a baking sheet. Sprinkle 1 tsp olive oil per potato plus non-stick spray, salt & pepper, and bake at 425 F for 12-15 minutes.

2. Chicken fingers: Dip (free-range) skinless, boneless chicken breast in flour, then egg whites, then whole wheat bread crumbs; and bake in the oven at 375 F for 20-25 minutes or until your instant read thermometer reads at least 165 F. Serve with honey mustard.

3. Mozzarella sticks: As above, dip a low-fat mozzarella string cheese (try Trader Joe’s fresh mozzarella sticks) in flour, egg whites, and then whole wheat bread crumbs; bake at 400 F for 4-5 minutes, or until golden brown. Serve with homemade or Your Secret Ingredient pre-approved tomato sauce

4. Fried zucchini: slice into circles or strips. Flour, egg, breading as above; bake at 425 F for 10-15min, flipping half way through. Serve with homemade or Your Secret Ingredient pre-approved tomato sauce.

5. Here in Mexico, a staple fried food is the Empanada. While I must admit that these fried delicacies are scrumptious, I can do my body well by making them at home, baked- not fried! It is a bit time consuming, but you can make large batches at once (think of it as a Saturday family-fun event) to freeze and create a delicious and healthy meal for you and your family any night of the week. Check out this great-looking recipe from Eating Well!

Oil has about 14 grams of fat per Tablespoon. Thing about how much oil it takes to deep-fry… Plus, when someone else is adding the salt to your foods (in a fast-food restaurant or in a factory that makes frozen meals) you better believe that they are more concerned about the preservative effects of sodium and the flavor over your heart.

So, I hope this makeover edition blog has empowered you to take control of your health and the health of your families, while still indulging in these Your Secret Ingredient (NON) Fried Foods!

--Samantha Jacobs, MS RD CDN

Your Secret Ingredient Lunch Box Learning: Some Fresh Ideas…

As the summer winds down, I always love the back-to-school feeling. Although I was always sad to see the summer go, I loved getting all my books and supplies ready for school; and hanging out with my friends from home again. But one thing I do remember about going back to school is the hardship of thinking of ideas for lunches to bring to school. Now that I’m an adult, it’s still hard sometimes, especially with dinner to think about too. Here is a start to a new series we are launching this Fall called Lunch Box Learning where we will give you some fresh ideas for lunches (and dinners) for back-to-school (and for us adults, too).

Why Have You Done a Good Thing?

Packing lunches for your kids can help improve concentration during the school day, as well as ensure that your kids are eating a nutritious meal. ‘Cause let’s face it, school lunches are not the best or at least not as good as you can provide for them. When you know what goes into their food, you know it is a healthy choice. Making lunch fun and interesting

Same goes for you adults. Planning for lunch when you grocery shop, not just dinner, helps you out a lot. Instead of wasting money on a store-bought salad or school lunch everyday, bringing fresh foods from home is not only more economical but healthier too. Restaurants often sneak in unhealthy, extra calories. Research shows that people that bring food from home or eat more dinners at home weigh less and have an easier time with weight maintenance.

Lunch Box Meals

Healthy sandwich made on whole wheat bread or stuffed in a whole wheat pita pocket. To make sandwiches extra fun for kids, use cookie cutters to make fun sandwich shapes! Pack with a side of fruit or easy sliced veggies like cucumbers, peppers, carrots, sugar snap peas, snow peas, or green beans. See filler ideas listed here:

• 1 tbsp of hummus with cucumbers
• A few slices of roasted or rotisserie chicken with lettuce
• Homemade egg salad or tuna salad made with lite mayo
• Homemade chicken salad with grapes and lite mayo
• 2-3 slices of organic turkey or other organic cold cuts (suggest Applegate Farms or Whole Foods in-house made meats)
• Soy nut butter and banana

Sushi roll-ups: For a fun spin on sandwiches, pack sandwich fillings in a whole wheat wrap and roll into a long log. Slice into 2 inch pieces, like sushi!

1 hardboiled egg with low-fat string cheese or Baby Bell cheese with sliced fruit and veggies.

Pasta salad with diced grilled or rotisserie chicken, 1 slice of cheese or beans with veggies

1 Sabra Individual Hummus container or bean dips with sliced veggies and whole wheat crackers (suggest Kashi TLC crackers) with sliced fruit

Ants on a log: celery with soy nut butter and raisins

Thermos ideas (to keep warm for lunch time!)

• Soup or chili with a side of whole wheat crackers
• Quesadillas – 2 whole wheat tortillas with melted cheese and sliced peppers in between. Dip in a side of guacamole.
• Homemade mac and cheese (or Annie’s lower sodium varieties) or baked ziti
• Grilled cheese strips to dip in a side of salsa or tomato soup

Look out for more additions to the Lunch Box Learning series this Fall!

--Amy Santo, MS RD CDN

A Day At the Beach

As the summer begins to slip away, I find myself making excuses such as, “oh, it’s really too hot out” or “I can’t wait for fall fashion”. However- you know, and I know, that all I am doing is trying to make the painful end of summer a little more bearable. It’s like when you pick a fight with someone before you leave so it is easier to bare being apart (sorry, Mom :) ).

What I am really going to miss the most is my favorite part of summer: a day at the beach! Nothing is better than a full day of walking, reading, swimming, laying, chatting, snacking, and playing; all under the beautiful sun and mixed in upon layers of soft sand. Plus- guess what? A day at the beach can be amazing for your health and body, if done the right way!

Why Have You Done a Good Thing?

I don’t know about you, but when I hang out in the sun all day, I simply feel less hungry. Rather than desiring a hot and juicy burger, I crave cold foods, such as watermelon, gazpacho, and salads. Plus, there is something about sitting in your finest bikini that says, “maybe I shouldn’t have seconds.”

Think of all the exercise you can do at the beach without even realizing it. Perhaps you go for a long romantic walk on the beach, or jump into a heated game of beach volleyball? Then take a dive into the ocean to cool off. Finally as the sun is setting, you jump onto a paddleboard and sail across the sea. Sound like a plausible day for you? Guess what: you just burned a ton of calories!

Here are how many calories you burn per hour (approximately and differing based on sex/weight) doing everyday beach activities:

Beach volleyball- 427 calories

Walking- 207 calories

Swimming- 236 calories

Frisbee- 177 calories

Fishing- 236 calories

Paddleboarding (beginners)- 300 calories

After all of these activities, I gather you will be a bit hungry. So jump onto your towel and whip out the cooler. Here is a Your Secret Ingredient list of what to fill it with.

Lunch:

1. Gazpacho soup (blend tomatoes, cucumbers, salsa, Worchester sauce, garlic, lemon juice, and any other fitting ingredient; serve cold, topped with chopped cucumbers and red peppers.) Bring in Tupperware and serve into paper cups with spoons

2. Hummus and vegetable sandwiches (cucumber, pepper, lettuce, tomato) on whole grain bread

3. Homemade pita chips with Salsa Verde (chips: simply cut whole grain pita bread into small triangles and place on a baking sheet; spritz with non-stick olive oil cooking spray and sprinkle with sea salt, bake in the oven on 425F for 12-15 minutes) (salsa: take tomatillos- AKA little green round chili peppers- and char them directly on the flame; place in blender and add salt while blending)

4. Watermelon with mint for dessert

Extra Snacking for watching the sunset:

5. Cheese, crackers, and grapes. Bring whole grain crackers such as Triscuits of Whole Food’s 365 whole grain cracker mix. Pack 2 oz per person of your favorite low-fat cheese or 1 oz per person of your favorite full-fat cheese and plus about 10 grapes per person, washed and stored in the damp paper towel in a zip-top container.

6. Wine (a light and fruity red may be easier to transport because it does not need to be freezing cold- plus, yes we are dietitians and must tell you that resveratrol, a main component in red wine, is a powerful antioxidant and good for your health when consumed in moderation). For a non-alcoholic option, make your own unsweetened iced tea or flavored water like cucumber mint water stored in water bottles.

So now that you have your cooler ready to go and a plan for a fun-filled day of exercise in the sun (with plenty of sunscreen protection). Be sure to hit the beach as much as possible to soak up every last moment of this hot summer- it’s good for your health!

--Samantha Jacobs, MS RD CDN

What to Keep On-Hand: Your Kitchen Staples

Planning meals during the week, especially during the summer, can be challenging. Going away for the weekend leads to poor grocery shopping and frantic weeknight meals. The best way to prevent this is to be prepared...Here is a Your Secret Ingredient Kitchen Staples guide to keep a healthy, well-stocked home.

Why Have You Done A Good Thing?

Eating more foods from home leads to well-balanced diet and healthy lifestyle. The more fresh foods you have at home, the better! Keep these items on hand for convenient snacking and cooking.

Pantry Staples

1. Grains

· 1 loaf of whole wheat bread

· 2 grains and 1 box of pasta (½ your stocked grains should be whole grains such as brown rice, quinoa, farro, wheat berries, whole wheat cous-cous, millet, barley)

· Oatmeal; choose rolled or steel cut oats or unsweetened instant oatmeal

· 2 boxes of cereal

2. Snacks

· 1 jar of all natural nut butter

· At least 3 snack choices for the family (refer to Your Secret Ingredient Snack List for ideas)

3. Cooking Supplies:

· Dried Herbs/Spices: (salt, black pepper, garlic powder, red pepper flakes, paprika, cinnamon, vanilla, nutmeg, cumin, chili powder, oregano, herb de provence, dried bay leaves)

· 1 bottle of olive oil, 1 bottle of canola oil (optional: 1 bottle of specialty oil, such as avocado oil, for salads)

· 1 quart of low-sodium chicken broth

· 1 jar of approved tomato sauce; 1 quart of pureed/crushed tomatoes

· 2-3 cans of low-sodium beans; 1 package of lentils

· 1 container of trans-fat free whole wheat bread crumbs

· 2-3 cans of low-sodium soup

4. Optional Baking supplies (all kept in air-tight containers)

· Baking soda (a separate box from your fridge and freezer supply; change every month)

· Baking powder (change every month)

· All purpose flour and whole wheat flour

· Rolled oats

· Sugar; white and brown

· Honey/Molasses

· Vanilla

· Dried fruits

· Canned fruit purees – 1 can of applesauce, pumpkin or sweet potato puree

· Variety of nuts

· 1-2 16 oz bags of dark chocolate chips

Freezer Staples

1. Frozen Fruits and Vegetables

· 1 package of de-shelled edamame

· 2-3 packages of frozen non-starchy vegetables (of different varieties)

· 1 package of frozen fruit

2. Dinner Choices

· 1 dinner’s worth of left-overs (such as frozen soup, casserole, meatballs, chili)

· Homemade sauces such as tomato or pesto. Keep small portions of sauce in ice cube trays for individualized cooking

· Frozen protein: keep 1 package of chicken breasts, frozen fish filets from Trader Joes, and/or frozen shrimp

· Homemade or Packaged Veggie Burgers/Homemade Turkey or Chicken Burgers

3. Breakfast Options

· 1 box of approved frozen waffles or muffins (1 breakfast item) or homemade whole wheat/fruit muffins

· 1 loaf of whole-wheat bread and/or breakfast bread such as Thomas’s Whole Wheat Bagel Thins

4. Miscellaneous

· 1 container of freezer packaged baking soda

· 1 Your Secret Ingredient frozen dessert option

· 1 package of unsalted stick butter (for baking)

Refrigerator Staples

1. Dairy

· Eggs (hardboiled if your family likes them and raw)

· 1 container of low-fat milk

· A few containers of low-fat yogurt

· Whipped unsalted butter or trans-fat free margarine such as Smart Balance light

· Pre-portioned cheese such as low-fat string cheeses

· 1 container of low-fat cottage cheese

· Dip, such as hummus

2. Meals and Proteins

· 1 open jar of all natural nut butter

· Pre-portioned nuts

· 1 package of in-house made cold cuts such as from Whole Foods

· 1 store-bought or homemade rotisserie Chicken

· 1 night’s worth of dinner (cooked ahead of time for the week)

3. Produce

· 3 varieties of fruits, 4 varieties of vegetables (including easily snackable veggies like baby carrots)

· 2-3 fresh herbs, onion, garlic, and lemons for cooking

4. “After School Corner”

· 2 types of washed/cut up fruit

· 2 types of washed-cut up vegetables (baby carrots, snap peas, raw broccoli, pepper strips, green beans, baby cucumbers, roasted vegetables)

· Dips (bean, veggie)

· String cheese or other pre-portioned cheeses

· Yogurt

· Nuts (depending on age of children in the house)

5. Beverages

· 1 pitcher of homemade flavored water (mint and cucumber, basil and strawberry, berries, watermelon or other melons, pineapple or citrus, etc)

· Homemade unsweetened iced tea (with or without caffeine; caffeine free for children under the age of 15)

· Cold water or seltzer

6. Miscellaneous

· 1 container of fridge baking soda

· 1-3 jars of approved condiments

For a printable version of this list, click here...

--Amy and Sam, MS RD CDN

Nature’s Italian Ices

Growing up, when I went to the pool or hung out by the lake, I always wanted something cold. From the snack bar, I was allowed the always-refreshing Marino’s Watermelon Italian Ices. Although still a personal sweet treat favorite, I now often turn to the natural alternative: watermelon!

Why have you done a good thing?

Watermelon is a wonderful delicious, nutritious, and hydrating fruit for summer. On a hot summer’s day, having some watermelon is a great way to stay hydrated and make sure you are having enough fluids. Watermelon also provides a wonderful amount of vitamins, including vitamin C, potassium, vitamin A, vitamin B6, and lycopene (yes, like tomatoes) which is a great antioxidant helpful to prevent cancer, found in all red fruits and vegetables. Best yet, a whole cup of watermelon is only 50 calories, making a great bang for your bite and an awesome poolside treat.

How to pick a ripe watermelon

Look for a very round melon heavy for its size and without bruises. Try to roll it around and find the “couche” which is the spot where watermelons rest on the ground while growing (should be flatter than other spots). If you can’t find one, the melon isn’t a good choice.

How to eat watermelon

Other than obviously good ole’ fashion watermelon slice at a BBQ, there are plenty of ways to eat watermelon.

v Freeze slices for your own homemade ices. Or blend together watermelon, ice, and lime juice for a great fresh slushie!

v Make a simple summer salad of watermelon, red onion, jicama, spinach, salt/pepper, and a good olive oil

v Hate the taste of water but don’t want to drink a lot of calories? Try adding a slice of watermelon to pitcher of water overnight. Makes great subtle tasting flavored water! Add fresh mint or basil too for an even better taste

v Have watermelon, basil, and tomato skewers at your next party!

v Add watermelon to your next Greek salad (goes great with Feta cheese!). Super simple; watermelon, cucumber, feta cheese, salt/pepper, olive oil, mint, lemon juice.

v Puree a cup of watermelon with low-fat plain Greek yogurt and fresh mint or basil for a great breakfast smoothie.

v Try watermelon salsa (click for full recipe and grocery list!):

2 tbsp lemon juice

1 tbsp honey

3 cups cubed watermelon

2 tbsp fresh cilantro or parsley

Pinch of salt and pepper

Optional: splash of hot sauce

Mix all together and top fish or chicken with this great dish!

Don’t be afraid to try different varieties of watermelon (including even yellow watermelon). Check out this site for pictures of watermelon species

--Amy Santo, MS RD CDN