Did you know that this week is National Salt Awareness week?  Weird, but true. If you're interested in learning about the effects of a high salt diet, check out this link. Salt is usually a guilt by association kind of ingredient. It tends to be excessive in highly processed and packaged food items. On the flip side, it tends to be low in minimally processed whole grains, fruits, and veggies.

I just discovered that January is National Soup Month.  I guess it makes sense.  It's absolutely freezing outside and the idea of a nice comforting bowl of soup is exactly what I was craving while walking home from work today.  Lucky for me, a friend of mine had recently passed along one of her favorite soup recipes and I decided to give it a try.  In one word, the soup was FABULOUS.  So I am here, to pass it along to you.

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

My friend Kate shared her fabulous Black Bean and Sweet Potato recipe and it tasted so good I wanted to share it with all of you.  It's packed full of smoky flavor and I love the contrast of the sweetness from the potatoes and creaminess from the beans.  Mmmm!  It's also packed with natural sources of high fiber and plant-based antioxidants.  Pair it with some steamed broccoli for a delicious winter meal.  Plus it makes great leftovers.  Enjoy!

Kate’s Black Bean Sweet Potato Enchiladas

3 cups raw sweet potatoes, peeled and diced (I used one large)
1 medium onion, chopped
2 cups cooked black beans (I used one can)
1 tsp ground cumin
1 tsp ground cinnamon
8 flour tortillas (I use whole grain)

Saute sweet potatoes and onion in a large frying pan in olive oil just until tender. Add cumin and cinnamon and cook until fragrant. Add beans and cook until heated through. Divide bean mixture among the tortillas and roll up. Place in a 9 x 13 inch baking pan that has been sprayed with cooking spray. Smother with prepared enchilada sauce (see below). Cover pan with foil and bake at 350 degrees for 30 minutes. Garnish with avocado, etc.

Enchilada Sauce
From Cooks Illustrated

1 medium onion , chopped fine
1/2 teaspoon vegetable oil
3 medium cloves garlic , minced
3 tablespoons chili powder
2 teaspoons ground cumin
2 teaspoons sugar
2 cans (8 ounces each) tomato sauce
1 cup water

Combine the onion, oil, and 1/2 teaspoon salt in a large saucepan. Cover and cook over medium-low heat, stirring often, until the onions have softened, 8 to 10 minutes. Stir in the garlic, chili powder, cumin, and sugar, and cook until fragrant, about 30 seconds. Stir in the tomato sauce and water, bring to a simmer, and cook until slightly thickened, about 5 minutes.

Your neighborhood dietitian in Cambridge,
Marci

I was recently invited to a friend's house for dinner and wanted to bring an appetizer that was tasty, easy to transport, and something different from my usual chips with bean salsa.  So I pulled this recipe from my "Recipes to Try" binder.  It was very simple and a great change of pace.  The flavors meld really well together, without being too overwhelming.  I served it with sliced sourdough bread. This recipe makes for a great party dip but my husband and I also enjoyed leftovers for a light lunch.  Enjoy!

Cashew-Mushroom Pate'
Ingredients
1/2 cup cashews
1 1/2 tablespoons nonhydrogenated vegan margarine
4 cups sliced mushrooms (buy pre-sliced this is the most time-consuming part of the recipe)
1/4 cup coarsely chopped onion
1 clove garlic, minced (1 teaspoon)
1 teaspoon curry powder
1/4 teaspoon garlic salt
1/8 teaspoon ground cumin
2 teaspoons cooking sherry
2 teaspoons chunky peanut butter
Chopped fresh parsley, for garnish
Roasted red pepper strips, for garnish
Sourdough toast points, optional

Directions
1. Preheat oven to 350 degrees F. Spread cashews on baking sheet, and toast 7 to 10 minutes, or until pale brown, shaking pan occasionally.

2. Heat margarine in large skillet over medium heat. Add mushrooms, onion, garlic, curry powder, garlic salt, and cumin, and saute 10 to 12 minutes, or until mushrooms are browned and most of liquid has evaporated. Add sherry, and cook 1 to 2 minutes more, or until alcohol has evaporated. Transfer to blender or food processor, and add cashews and peanut butter.

3. Puree mixture in blender or food processor until relatively smooth. Transfer to bowl, and chill 2 hours, or overnight. Scoop pate into center of plate or bowl, sprinkle with parsley, and decorate with red pepper strips. Surround with sourdough toast points, and serve.

Here is a link to the recipe from the Vegetarian Times website.

Your food lovin' dietitian in Cambridge,
Marci

This recipe is great for so many reasons:
1.) It tastes delicious
2.) It's a great source of whole grains, fiber, and plant-based phytochemicals
3.) It makes great leftovers
4.) It's easy
5.) It's gluten-free and vegan

Don't be intimidated by the long list of ingredients.  It's all basic stuff you probably already have (or might want to think about having!) in your pantry.

Dressing Ingredients: Combine in a large bowl, whisk together well.
3 T extra-virgin olive oil
3 T canola oil
3 T balsamic vinegar (or any other vinegar you have on hand, probably not white though)
2 tsp honey or agave
1/4 tsp kosher salt
1/4 tsp red pepper flakes (more if you like spice!)
1 tsp Dijon mustard
1 clover garlic, minced

Salad Ingredients:
1 15 oz can black beans, drained and rinsed
1 15 oz can cannelini beans, dranied and rinsed
1 15 oz can garbanzo beans, drained and rinsed
1 1/2 cups cooked quinoa, cooled
1 cup frozen corn kernels, thawed
1 cup green bell pepper, diced
1 cup celery, chopped (I didn't use and don't think I missed it either)
3 scallions (green onion), finely chopped
2 T fresh parsley, chopped (I didn't have on hand, again it tasted great without it)

Add salad ingredients to the dressing, mix well, and chill for about an hour.  Store in the refrigerator for up to five days.  I ate my salad with corn chips and some fruit.  Delicious!

I had the pleasure of dining on the most scrumptious sweet potatoes this past Thanksgiving.  My friend Amelia got the recipe from NPR, where they promised we'd 'love them.'  And love them we did!  They are actually vegan and a nice break from the traditional dish which is typicaly covered in lots of marshallow and brown sugar.  The trick is coconut milk.  Enjoy!

Here is the link to the recipe.

You may be a bit worried about the fat profile of coconut milk, which is actually a highly debated topic among dietitians and nutritionists.  I can assure you that an approrpriate portion (1/2-1 cup) will not be harmful to your heart health.  And you can even buy Light Coconut Milk at many shops in Cambridge including Trader Joes, Whole Foods, and even Market Basket!

I recently received a fabulous gift to get a facial at Le Pli spa in Harvard Square.  While I'd love to say that this happens frequently, I would be lying.  But while I was there, my estetician Helen gave me some great pointers for keeping my skin healthy with some cheap, easy, and fun at-home facials and masks.

I find it amazing that the elements for maintaining healthy skin (Vitamins A, C, E, B complex, lecithin, etc.) can be found in our very own cupboards!  I found a couple of great article online to get you started.

This first article from about.com seemed to be the most well-organized and simple list of face treatments so I'd recommend starting there.

But this article was also fun, as it listed out masks by age (best mask for your 20's, 30's, 40's) and some other interesting ideas.

Prior to writing this blog post, I decided to give an at-home treatment a whirl.  I started with the "natural exfoliant for all skin types" (see below).  I mashed up a little brown sugar, olive oil, and a bit of water to form a paste.  I gently rubbed it into my skin then rinsed with a wash cloth.  Then I followed with a bit of moisturizer and was amazed at how my skin felt...smoother than a baby's bottom!  No more expensive exfoliator for me....

So rather than letting the winter blues take over your skin- brighten it up with a kitchen concoction that is fun, cheap, and easy.  Enjoy!

Natural exfoliant for all skin types
Mix a tiny amount of brown sugar with olive oil in your palm. Once it turns into a paste, massage into your face. Cure chapped lips by mixing brown sugar with honey and massaging into lips. (Lena Korres, founder of Korres Natural Products, and makeup artist Jemima Kidd, in the July 2008 issue of Cosmo)

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. :)

I live in Cambridge and have found myself surrounded with friends that follow a vegetarian/vegan diet.  Their rationale for doing so varies from person to person: health benefits, decrease damage to the environment, reduce animal suffering, etc. 

While I don't follow a strict vegetarian lifestyle, I am a huge advocate of replacing some of your animal-based food choices with plant-based ones.  Eating a largely plant-based diet is associated with huge health benefits in the prevention of developing many chronic diseases as well as increasing the nutritional quality of your diet. 

The Vegetarian Nutrition Dietetic Practice Group is an excellent resource if you are interested in articles, research, websites, books, and cookbooks on the topic of vegetarian eating.

If you are interested in eating more plant-based meals, but don't know where to start, the Meatless Mondays website is a great place to go.  The rationale behind the website is that by going meatless once a week, we can radically improve our health and health of the planet.  Check it out.

A couple of my favorite vegetarian cookbooks include:

• Moosewood Restaurant Simple Suppers
• Vegan with a Vengeance & Veganomicon: The Ultimate Vegan Cookbook by Isa Chandra Moskowitz

Here is one of my favorite recipes that I've made lately, courtesy of Veganomicon.  I made it last week and served it on a whole grain bun and couldn't wait to eat the leftovers.  Delicious!

Snobby Joes

prep time: | cooking time: 35 minutes start to finish | makes 4 to 6 sammiches

From Veganomicon. Every vegan cookbook needs a sloppy joe recipe with the name changed around a bit, right? Well, this is ours. Those sloppy joes we loved as a child but made with lentils. Snobby Joe thinks he's better than all the other Joes because he doesn't have any meat.


Equipment:
Just a pot or two

Ingredients
1 cup uncooked lentils
4 cups water

1 tablespoon olive oil
1 medium yellow onion, diced small
1 green pepper, diced small
2 cloves garlic, minced
3 Tablespoons chili powder
2 teaspoons oregano
1 teaspoon salt
8 oz can tomato sauce
1/4 cup tomato paste
3 tablespoons maple syrup
1 tablespoon yellow mustard (wet mustard)

4 to 6 kaiser rolls or sesame buns

Directions
Put the lentils in a small sauce pot and pour in 4 cups water. Cover and bring to a boil. Once boiling, lower heat and simmer for about 20 minutes, until lentils are soft. Drain and set aside.

About 10 minutes before the lentils are done boiling, preheat a medium soup pot over medium heat. Saute the onion and pepper in the oil for about 7 minutes, until softened. Add the garlic and saute a minute more.

Add the cooked lentils, the chili powder, oregano and salt and mix. Add the tomato sauce and tomato paste. Cook for about 10 minutes. Add the maple syrup and mustard and heat through.

Turn the heat off and let sit for about 10 minutes, so that the flavors can meld, or go ahead and eat immediately if you can't wait. I like to serve these open faced, with a scoop of snobby joe on each slice of the bun.