Gluten Free Goddess!

After a long and lovely summer vacation, the Your Secret Ingredient blog returns better than ever!

We were at the Chappaqua Farmer's Market this past Saturday and had a blast! We made some delicious egg, pesto, and tomato sandwiches on freshly baked multigrain bread, using everything right from the market.

 Here's the recipe...
Sandwich Ingredients

Pam or olive oil spray 1 egg, fried
1 tbsp fresh pesto*
1 slice fresh tomato
2 slices whole wheat or whole grain bread

Directions

*Pesto Ingredients
1/4 cup walnuts
1⁄4 cup pine nuts
2-3 tbsp chopped garlic (7-9 cloves) 3 cups fresh basil leaves, packed
2 cups fresh spinach leaves, packed
1 tsp salt
1⁄2 tsp pepper
1 1⁄2 cups extra virgin olive oil
1 cup freshly grated parmesan cheese

1. 1)  To prepare pesto, place nuts and garlic in a food processor or blender and blend for 10 seconds.
   
2. 2)  To food processor, add basil, spinach, and season with salt and pepper.
   
3. 3)  With the processor running, slowly add olive oil until thoroughly pureed. Add parmesan
   cheese and blend for another 10 seconds.
   
4. 4)  To prepare sandwich, toast bread until desired doneness.
   
5. 5)  While bread is toasting, cook egg in pam or olive oil spray until desired doneness. Remove
   egg from pan and cook tomato slice for 1 minute on each side.
   
6. 6)  Prepare sandwich by spreading 1⁄2 tbsp pesto on each slice of bread. Add tomato and egg.
   Enjoy for breakfast, lunch or dinner! Tip for the pesto, freeze in an ice cube tray for easy future meals! 
   

We also came across something amazing- gluten free brownies that taste better than most brownies we've ever tasted! Rich Brownies & Betsy's Bitties claim to have the "best brownies you've ever tasted" and boy are they right! They make everything from scratch, using all natural ingredients. They also have some other incredible creations, such as the salted caramel (AKA moaning brownie) or the chai moca brownie. Portion size, people! They are too good to pass up and just a taste does the trick.

For the best gluten free dessert you've ever had, check them out at www.richbrownies.com

By the way, we will be frequenting the Chappaqua Farmer's Market a lot this fall and will be sure to let you know when. We are always making something delicious and secretly nutritious. Come by, we'd love to chat!

Stay tuned for some awesome back to school lunch box tips coming next...

--Amy & Sam MS RD CDN

Let go of the lettuce…

Does this salad sound familiar: lettuce, cucumber, tomatoes, and carrots? If you are like me, you get BORED with the same old salads. Summer is all about bright, fibrant colors and textures for your wardrobe, accessories, and nail polish, so why not your plate too? Pep up your summer salads and let-us show you how to let go the lettuce!  

Why have you done a good thing?

Although traditional salads with lettuce and the usual suspects are wonderful for you, they are not our only options and often can limit our vegetable variety. Thinking outside the salad bowl allows you to vary your diet and therefore your vitamin, mineral, and antioxidant intake. Plus new salad side dishes sans lettuce can also make you and your family more excited about vegetables. The new salad concept might also make your kids more willing to try a new veggie, especially if they shy away from green and you add fruit to your new fun and festive salad.

Here are 5 summer salads with 5 ingredients or less:

Green, yellow and white bean salad – 1 cup of chopped green beans, 1 cup of chopped yellow wax beans, 1 can of low-sodium cannelini beans. Toss all together with 1 tsp Dijon mustard and 2 tsp olive oil, top with fresh parsely and serve. 

Peaches, tomato, basil and red onion salad – 3 sliced peaches (fresh or grilled), ½ sliced red onion, 2 chopped plum tomatoes, ½ cup chopped basil. Toss with lemon juice and 2 tsp of olive oil and serve.

Blueberry and broccoli slaw salad– 1 cup blueberries, 2 cups of broccoli slaw, 1/2 cup slivered almonds. Toss with lemon juice and 2 tsp of olive oil and serve.

Yellow squash, zucchini and red pepper salad – Grill up 2 sliced yellow squashes, 2 sliced zucchinis, and 2 sliced red bell peppers, season with salt and pepper, 2 tbsp balsamic vinegar, and top with fresh parsley.

Mango, black bean, and avocado salad – 1 cup chopped mango, 1 cup low-sodium black beans,  and 1 cubed avocado. Toss with lime juice and 2 tsp of olive oil, top with fresh cilantro and serve.

Serve these up this weekend at a BBQ. Check out your local farmer's market for the freshest, most nutritious and delicious ingredients.

--Amy Santo, MS RD CDN

Beyond the Bun…

My clients always are telling me that they gain weight in the summer. With weddings, BBQs and vacations, I can understand why. However, as much as they may argue with me, I will always hold true to the fact that a healthy summer BBQ is not hard to host. Let’s get creative and go beyond the bun…

Why have you done a good thing?

I love a juicy hamburger as much as the next girl, but eating burgers, chips, pickles, and coleslaw, the calories can add up fast.  However, cooking out on the grill doesn’t have to be detrimental to your waistline. Grilling can be a great way to keep the calories low, the flavors fresh, and cook-time fast! 

Try this menu on for size:

Healthy Appetizers:

1)    Mango Guacamole with corn chips – 1 mango, 1 guacamole, ½ red onion, 3 tbsp salsa, 1 tsp garlic powder, splash of lime juice.

2)   Grilled Shrimp Cocktail with Yellow Gazpacho Salsa from EatingWell.com

Surf Kabobs – Cubed halibut or red snapper marinated in lemon juice and pepper, with pineapple, tomatoes, and red onions (try grilled chicken if your kids won’t eat fish!)

Bison Sliders – Lean, mean and hearty bison instead of beef with all the traditional toppings on whole wheat slider buns (try Arnold’s 100 calorie whole wheat buns). Serve up 5 oz of raw bison, grilled until an internal temperature reaches 145 degrees and top with sliced tomato, red onion, ketchup and lettuce.

Grilled corn, peppers, avocado and black beans – Grill corn on the cob and 2 sliced bell peppers. Take the corn of the cob and chop the peppers and put in a large bowl. Cub the avocado and rinse the black beans and add to the bowl. Stir carefully. Top with lime juice and fresh cilantro and serve immediately.

Grilled Veggie Pasta fromCookinglight.com

And for dessert:

Grilled peaches and plums with low-fat French vanilla froyo (try Stonyfield Farm frozen yogurt). Serve up ½ cup frozen yogurt with 1 peach and 1 plum per person.  

Try these easy, simple ideas on for size…Impress yourself on how simple it was.

--Amy Santo, MS RD CDN

Beating the Heat…

 With temperatures well into the upper 90s and even the 100s, for days on end, it leaves most of wondering if it will ever end!! I for one do not take to heat well and do anything I can to stay in the air conditioning and prevent myself from melting. When dinnertime rolls around, I cringe at the thought of turning on the stove or grill to create more heat. Here is Your Secret Ingredient guide to no-cook recipes and beating the heat.

Why have you done a good thing?

During a heat wave, it is easy to let yourself get overheated and dehydrated. Heat can cause illness when sweating simply isn’t powerful enough to cool your body down. If it is very humid that day, sweat from your body will not evaporate as quickly, preventing your body from releasing heat. Take special care of children, the elderly, if you take prescription medications, and if you choose to exercise outside. Tips to beat the heat:

1)    Exercise during the coolest parts of the day or inside. Overly exerting yourself during the warmest parts of the day can lead to dehydration or heat stroke. Exercise either very early in the morning, inside with air-conditioning, or late in the evening.

2)   Reduce your activity levels if you are going to be outside. If you work outside or will be on your feet outdoors during the day, take it easy and don’t push yourself. Take breaks and find shade.

3)   Drink plenty of fluids. Don’t wait until you are thirsty, which means you are already dehydrated. Try to drink a glass of water every couple of hours or as much as you can. If outside and exercising, drink 2-4 glasses of water every hour. Don’t drink caffeinated or sugary drinks. Limit your caffeine intake and stick to unsweetened beverages as caffeine and sugar can make you more dehydrated.

4)   Snack on fruits and veggies. Eat lots of fruits and vegetables as well they contain lots of hydrating fluids! Try snacking on frozen grapes or berries for a refreshing snack.

And when it is hot, no one wants to cook, right? But no need for take-out! Here are some great no (or little) cook easy recipes for when it’s hot (or when it’s not):

1)    Greek salad pita pockets – Inspired by a fantastic salad from Forty Carrots restaurant in Bloomingdales, make a chopped salad with romaine lettuce, cucumbers, red onion, a few pieces of feta cheese, sliced rotisserie chicken, and a light dressing made with olive oil and lemon juice. Use whole-wheat pita pockets and made salad sandwiches!

2)   Bruschetta salad – Using a few pieces of fresh mozzarella, juicy tomatoes, cubed day-old crusty bread, fresh basil, and spinach, make a great salad dressed with balsamic vinegar and olive oil!

3)   Breakfast for dinner – Make a veggie omelet with whole wheat toast or a side of scrambled eggs with a toasted whole wheat English muffin, low-fat veggie cream cheese, and a slice of smoked salmon (lox).

4)   Black bean soft tacos

Serves 4

            Ingredients:

4 whole-wheat soft tortillas

1 cup of salsa

1 can low-sodium black beans, drained

2 cups chopped rotisserie chicken, optional

1 avocado

1 red bell pepper, chopped

1 onion, diced

1 bag of frozen corn, defrosted

Separate tortillas onto individual plates. Spread salsa on each tortilla. Add a little bit of each other ingredient evenly onto each tortilla, using a ¼ of an avocado for each taco. Wrap and enjoy! 

Try these other ideas from cookinglight.com as well! 

Stay cool everyone!

--Amy Santo, MS RD CDN

Savvy Market Shopping

The best thing about the summer for nutrition is the farmer’s market! I love waking up on Saturday, iced coffee in hand, and heading the farmers market to see the latest, most beautiful produce nature has to offer. Here are my tips to making your farmer’s market trip most successful…

Why have you done a good thing?

Farmer’s markets are right-to-the-source in terms of nutrition. The fresher you eat produce from the time it was picked, the higher in vitamins and minerals the fruit or vegetable will be. The reason? The second a fruit or vegetable is picked, it starts to die, and the nutrients die along with it. So eating local by shopping at farmer’s markets ensures that you are getting the best BANG for your BITE! You are also doing your part to reduce energy consumption, as the produce does not have to travel as far. In terms of meat and dairy products, at a farmer’s market you will be purchasing more grass fed, antibiotic and hormone free products that have been fed and raised appropriately. Eggs at the market, in particular, as also incredibly high in omega-3 fatty acids, which are important for good heart health and reducing inflammation.

How to make your farmer’s market trip successful…

It’s always a surprise what is going to be freshest and most delicious at the market on any given morning. Here are Your Secret Ingredient 5 steps to a productive market shop:

1) Know your seasons. Take time to understand what is in season at the market at any given season. Right now, expect to see lots of greens, berries, onions, scallions, beets, and in some places, corn is starting! Here is a guide to seasonal eating in NY.

2) Plan out your recipes before you go. IF you have some idea of what you want to make for the week before you shop, you will shop with purpose. Have 3 recipes in mind for your week of dinners, and have a list with the products you need. Supplement with fresh fruits and veggies to snack on and have for breakfast and lunch. Having a plan with prevent overbuying and subsequent waste.

3) Go early and have bags. The produce is there when the market opens. The frequent market goers know to go early and try to get the first crop, before the summer heat has had time to wilt the produce. Bring reusable shopping bags to carry all your produce.

4) Buy what looks freshest. If you get to the market and don’t see what you hoped for, see what looks best and more delicious! Use your senses, sight, smell, touch, to pick the perfect produce and be creative with your recipes.

5) Prep when you get home. Take time to wash, clean, and prep your vegetables when you get home from the market. This will help to save you time during the week and keep you organized.

Enjoy your local farmers market. Check out these maps and websites to find one near you!

NYC: http://www.grownyc.org/ourmarkets

Westchester: http://www.communitymarkets.biz/index.php

--Amy Santo, MS RD CDN

SWEET & SOUR

Last weekend I was in Los Angeles for a wedding. It was my first trip to the west coast, believe it or not! There are so many great things about California, but one that especially stood out was the MEYER LEMON! We were staying with cousins and in their backyard lies the most beautiful Meyer lemon tree. Take a look...

And it gets better. Beyond their good looks, their taste is just as great! It is a cross between a lemon and an orange, giving it a sweet but also a traditional sour feel. 

Why Have You Done a Good Thing?

Vitamin C, baby! Keep the antioxidants coming. Plus, by using this sweet & sour lemon to flavor drinks, you are getting all the flavor and nutrients but barely any calories.  And, if you are going to sweeten your drink a bit, at least you will be in control of the amount of sugar you decide to add, probably far less than any manufacturer would!

And you know what they say: "when life gives you lemons, especially Meyer lemons, make lemonade!" And that's exactly what we did...

Ok, so we added just a little vodka, everything in moderation! We also cut some fresh mint from the garden to use as a garnish and for added flavoring. 

To Make a great Meyer Lemonade: squeeze the juice of about 6 lemons into a large pitcher, mix with cold water and a little simple syrup (to make a simple syrup just add 1 part sugar and 2 parts water to a small pot and boil until disintegrated). Add fresh mint and a slice of lemon for garnish.

 I know it's hard to find these around New York, so do your best and if you see 'em grab 'em! I brought a few back on the plane with me and kept them in the refrigerator. Regular lemons will work too, but I can't promise that same amazing taste and smell!!

--Samantha Jacobs, MS RD CDN

Shopping for Summer

Getting home from a long weekend away can really cause havoc for your weekly grocery shopping and meal planning.  As much as I love summer, I can easily get overwhelmed by not having my time to plan ahead for meals on the weekends to keep me organized. Here are my tips and strategies for coping with summer weekend travel…

Why have you done a good thing?

As hard as we try to be good, we tend to indulge all summer long with extra bbqs and treats, especially when traveling. When we come back from a long weekend, it's time to get back on track and eat healthily as much as you can. The less often you eat out, the healthier your meals will be. Studies show that meals made at home are lower in calories and fat and are higher in vegetables, fiber and nutrients. Staying organized and planning ahead can help keep you and family fit for the summer sun.  Here are 3 basic rules for keeping your meals in sync over the summer months:

1)    Use mail order groceries. FreshDirect, and companies like them, are your friends! Order groceries directly from your computer or iphone at the beach, schedule a delivery for when you are home Sunday night or early Monday morning. Order early (such as on Friday) to get the best delivery slots!

2)   Stock up on frozen options. As much as I love my trips to the farmer’s markets on the weekends, if I’m away there is just no time! I make sure to have a few bags of frozen fruits and veggies. When I am home over the summer weekends, I buy extra at the farmer’s market and freeze produce to make my own frozen fruits and veggies. Berries, corn, broccoli, all great freezer items! 

Other frozen options: I always have a pound of frozen chicken cutlets and ground turkey in my freezer for easy weeknight meals. I often freeze my ground meat in individual burger patties for burgers or convenient portions for pasta dishes. Try frozen shrimp and edamame beans also for a quick addition to any meal. 

3)   Make easy meals with foods on hand. Don’t resort to frozen meals and take-out every night. Here are your 10 summer staple meals to resort to after a weekend in the sun:

Eggs dishes: Easy weeknight meals of omelettes, frittatas, breakfast burritos, and veggie egg sandwiches on whole wheat bread. Use frozen veggies.

Grilled cheese and soup night: Comfort food night with grilled cheese. Make low-fat grilled cheese with canned low-sodium soup (try “Healthy Valley” varieties).

 

Veggie burgers: Dr. Praegers makes great frozen varieties that are low in sodium. Other option is to try purchasing fresh veggie burgers from your local butcher and freezing.

Breakfast for dinner: Pancakes, French toast, breakfast for dinner is super fast and easy, no preparation required! Check out our post from a little while back on breakfast for dinner ideas.

Whole-wheat homemade pizzas: Always keep frozen dough from your local pizzeria, Trader Joes or Whole foods in your freezer. With pizza dough you can also make your own pizza rolls, super easy!

Sandwich night: Make it an at-home diner night with low-fat tuna or egg salad sandwiches.

Spice it up with quick and easy Mexican: Black bean, frozen veggies, salsa, and low-fat cheddar cheese quesadillas are an easy weeknight meal.

Stir-fries: Who needs take-out when you can make a homemade Asian stir-fry in 20 minutes flat! Take frozen shrimp or frozen edamame beans with frozen veggies, low-sodium teriyaki or soy sauce over brown rice or lo mein noodles. Add some fresh ginger or garlic too. 

Pasta dishes: Make easy whole-wheat pasta dishes with beans, frozen broccoli, garlic and oil. For a quick meat sauce, use a frozen hamburger and canned tomatoes to make a quick meat sauce. Add frozen shrimp for quick easy switch up. Or use frozen ravioli or tortellini with a fresh tomato sauce.

Low-fat risottos: All you need is rice, low-sodium stock and frozen veggies. Easy dinner in 30 minutes flat.

Keep these items on hand and you will have great meals all summer long. Summer staples grocery list:

Freezer Section:

3 bags frozen veggies (including an Asian stir fry mix)

3 bags frozen fruits

1 bag frozen shrimp

1 bag frozen veggie burgers (Dr. Praegers for low sodium)

1 lb frozen chicken boneless skinless chicken breasts

1 lb frozen ground turkey (99% lean)

1 lb frozen edamame beans

1 loaf of whole wheat bread

1 package of whole wheat tortillas

1 lb frozen whole wheat pizza dough

1 box frozen waffles (Vans or Kashi 7 grains)

Fridge:

1 dozen eggs

1 jar lite mayo

Low-sodium soy sauce

Low sodium teriyaki sauce

1 jar natural peanut butter

8 oz low-fat mozzerella cheese

8 oz low-fat muenster or swiss cheese (try Trader Joes!)

Onions

Garlic

Ginger (peeled in the freezer)

Pantry:

1 box trans-fat free whole grain pancake mix (Trader Joes!!)

3 cans of beans – black beans, chick peas, cannelini beans

2 cans low-sodium soup

3 cans tunafish

1-2 boxes whole wheat pasta

16 oz low-sodium chicken or veggie stock

1 box brown rice

1 box arborio rice

1 lb lo mein noodles

24 oz can of low-sodium tomatoes

1 jar low-sodium tomato sauce 

So don't fret when going away for a long-weekend, knowing you can still have great healthy meals for when you get back.

--Amy Santo, MS RD CDN