Eat Lean!

A couple of weeks ago, Janice was in Naples, Florida speaking at a food conference (while Liz was back in the test kitchen slaving over a hot stove). On the panel with Janice was Sally Squires, longtime Health & Nutrition Columnist for the Washington Post. Sally just released her new weight loss book, Secrets of the Lean Plate Club. Her “non-diet” approach is refreshing, and the book is filled with strategies, recipes and physical activity ideas to help people reach their weight loss goals. If you’d like to receive Sally’s weekly Lean Plate Club newsletter, click here: http://www.washingtonpost.com/wp-dyn/content/article/2006/10/12/AR2006101200647.html

Ready, Set, Grill

With Memorial Day just around the corner, it’s time to fire up your backyard grill. Instead of the same old burgers and dogs, try pork tenderloin instead. We like it because it’s versatile, easy to cook, and very lean. In fact, it has the same amount of fat as skinless chicken breast and is also a great source of B vitamins.

If you need some incentive to expand your grilling repertoire, the National Pork Board is sponsoring a recipe contest: Grilling Grates from 50 States. They’re looking for regionally-inspired, quick and easy tenderloin recipe creations with five ingredients or less. You can check it out at TheOtherWhiteMeat.com. In the meantime, to get you started, try our pork tenderloin recipe … with just 5 simple ingredients.

Rosemary-Marinated Pork Tenderloin
Makes 4 Servings

One 1 ¼ pound pork tenderloin
1/4 cup Italian salad dressing
1 tablespoon chopped fresh rosemary
1 teaspoon Dijon mustard
1 clove garlic, minced
1/2 teaspoon kosher salt
Pinch black pepper

Place the pork in a large resealable plastic bag; set aside. Whisk together the salad dressing, rosemary, mustard, garlic, salt, and pepper in a bowl. Pour the marinade over the pork. Seal the bag and refrigerate for at least 1 hour, or up to 24 hours for the most flavorful results.

Nutrition Information per Serving:
170 calories, 6g fat (2g saturated fat), 160mg sodium, 0g carbohydrate, 0g fiber, 28g protein

100% Fruit Juice: AOK for Kids

Contrary to what many moms and even pediatricians may think, drinking 100% fruit juice doesn't make kids overweight or obese. In fact, new research shows that juice drinkers eat a pretty healthy diet -- consuming less fat, saturated fat, and added sugars and more nutrients like vitamin C, folate, and potassium. The study, which analyzed the diets of 3,618 children between the ages of 2 to 11, found that drinking 100% juice can actually reduce the risk of weight gain among kids.

A few tips for Moms:
* Choose 100% fruit juice or 100% fruit & veggie juice (check out new Juicy Juice Harvest Surprise -- Orange Mango, Tropical, & Grape -- made with a kid-friendly blend of fruits and vegetables including apples, pears, carrots and sweet potatoes).
* Stick to the American Academy of Pediatrics 100% juice guideline of no more than 4 - 6 ounces for 1 to 6 year olds and 8 - 12 ounces for older kids.
* Blend 100% juice into thirst-quenching smoothies for extra nutrition.

Tropical Strawberry Smoothie
Makes 3 Servings


2 cups Tropical Juicy Juice Harvest Surpise
1 cup frozen strawberries
1 cup frozen nonfat vanilla yogurt
1 ripe banana
3 straws

Place the juice, strawberries, frozen yogurt, and banana in a blender. Process until smooth.
Pour evenly into three individual glasses and serve with a straw.

Burgers Anyone?

Have you ever wondered how much saturated fat and cholesterol you get when you bite into a burger made with 80 or 90% lean ground beef? We sure have. Believe it or not, companies are not required to list the nutrition facts on ground beef. But now there's a tool, the Ground Beef Calculator, that crunches the numbers for you. By inputting a few key facts into the online calculator, you can view the full nutrient breakdown of different ground beef choices, including calories, fat, saturated fat, vitamins, and minerals. Check out the calculator at http://www.ars.usda.gov/nutrientdata/GroundBeefCalculator And while we're on the subject of ground beef, try our recipe for Cheesy Black Bean Burgers, perfect for busy weeknights or lazy weekends.

Cheesy Black Bean Burgers
Makes 8 Servings

One 15 ½-ounce can black beans, drained and rinsed
1 pound lean ground beef (90% or higher)
1 large egg, beaten
1 cup preshredded reduced-fat Cheddar cheese
1/3 cup seasoned bread crumbs
1/2 teaspoon garlic powder
8 hamburger buns

Preheat the grill to medium. Place the black beans in a large bowl and mash with the back of a large spoon until smooth but still a bit chunky. Add the beef, egg, cheese, bread crumbs and garlic powder and mix until well combined. Divide the beef mixture and shape into 8 patties. Place the patties on the grill and cook until no longer pink inside and an instant-read thermometer registers at least 160°F, about 4 minutes per side. Serve on hamburger buns with your favorite toppings and condiments.

Nutritional Information per Serving: 310 calories, 8g fat (3g saturated), 510mg sodium, 32g carbohydrate, 7g fiber, 28g protein

Canned Pumpkin: More than Pie

The other night, after speaking to one of our local Mothers of Twins groups, we left with a new and deliciously sneaky baking idea: add canned pumpkin to replace some of the butter or oil. People often use applesauce but canned pumpkin makes even better sense -- it's loaded with immune-boosting vitamin A, fiber, and hey, it's a vegetable! With idea in hand, Liz cruised by her neighborhood Trader Joe's and grabbed a box of chocolate brownie mix. Though it called for two eggs and a stick of butter – equivalent to 1/2 cup -- we tweaked things a bit. Here's our makeover:
- Switch from regular eggs to omega-3 eggs
- Replace the stick of butter with 1/4 cup heart-healthy canola oil AND 1/2 cup canned pumpkin puree
- Add two tablespoons ground flaxseed (for even more omega-3)

Initially, we planned to use 1/4 cup pumpkin but couldn't resist the temptation to add more (after all, we're dietitians ... so cut us some slack). To compensate for the extra 1/4 cup of liquid, we baked the brownies for a few additional minutes. Bear in mind that brownie and cake mixes vary, so you may need to experiment a bit. Our sense is that anywhere from 1/4 to 1/2 cup pumpkin puree will do the “trick.”

Now for the great part: The results were terrific. The brownies were rich and chocolaty and no one detected the pumpkin or the flaxseed. Who knew you could get 20% of your daily vitamin A in one small brownie by adding a little pumpkin.

TIP: Place half-cup portions of leftover pumpkin in small plastic resealable bags and freeze.

Home Runs All Around!

On Sunday night, the Red Sox swept their arch rival Yankees in a three-game series at Fenway Park. The icing on the cake during that game: four back-to-back home runs. It was pretty amazing and a thrill for the players and fans alike. That home-run thrill is something we feel every time we create a new recipe and our kids say, "Mom, I love it." Recently, we tested a new recipe, Mommy's Edamames, on Janice's 7-year old daughter, Leah. Not only did Leah agree to try a bite -- you know how kids feel about green veggies --she now lists edamame (the Japanese word for soybeans) as one of her favorite foods.

Check out the recipe below and Click here to watch a sneak preview of our Mommy’s Edamames cooking segment on MealMakeoverTV.com. You'll laugh when you see little Leah gobble it up.

Mommy’s Edamames
Makes 6 Servings

One 16-ounce bag frozen edamame (soybeans in pods)
1 tablespoon extra virgin olive oil
1/2 teaspoon kosher salt

Bring a saucepan of salted water to a boil.
Add frozen edamame. Bring the water back to a boil. Boil for 5 to 10 minutes depending how crisp you like your edamame.
Drain and return to saucepan. Toss with the olive oil and salt.

Tip: The actual pods are not edible. It’s the beans inside that you want to eat. Just pop them out into your mouth and enjoy.

Nutrition Information per Serving: 120 calories, 5g total fat (0g saturated), 125mg sodium, 9g carbohydrate, 4g fiber, 8g protein, 10% vitamin A, 10% vitamin C, 10% iron

Spring Showers Bring Inspiration

Spring is an amazing time of year in New England (that’s where we both live). But as diehard New Englanders know, the annual arrival of the daffodils and tulips can sometimes be usurped by rain and mud. Well, wouldn’t you know it: it’s school vacation week and it’s been raining solid for five straight days. To make the best of the situation, we took advantage of yesterday’s downpour by putting our two youngest taste testers – Janice’s daughter Leah, age 7, and Liz’s 8-year old, Simon, to work (well, sort of). As we rushed around the kitchen measuring ingredients and debating the merits of carrots, the kids built Legos, played knee hockey (a first for Leah to be sure), and sampled our latest recipe creation! So as we survive April showers, we bring you this delicious new seafood dish that’s sure to bring sunshine to everyone’s day!

Seafood is rich in heart-healthy omega-3 fats, but it's not the only source. Watch our video for easy ways to increase your omega-3 intake. Click here

Teriyaki Salmon in Foil
Makes 4 servings

1/4 cup lite teriyaki sauce
1 tablespoon brown sugar
1 teaspoon toasted sesame oil
1 teaspoon minced fresh ginger *
1 teaspoon cornstarch
1 ½ cups snow peas (about 4 ounces), trimmed
1 large carrot, cut into 2-inch long very thin “matchstick” strips (about 1 cup)
Four 5-ounce salmon filets, skin removed
Salt and freshly ground pepper
1 tablespoon toasted sesame seeds, optional

Preheat oven to 400°F. Cut four 12-inch square pieces of aluminum foil. In a bowl, whisk together the teriyaki sauce, brown sugar, sesame oil, ginger, and cornstarch until well blended. Lay the snow peas and carrots in the center of each piece of foil. Lay the salmon on top of the vegetables and season with salt and pepper. Spoon the teriyaki mixture evenly over each piece of salmon. Seal each packet by bringing up the sides and folding the top edge over twice. Seal the edges in the same way. Place the packets on a baking sheet and bake until the fish is cooked through and the vegetables are tender, about 18 minutes. Open the packets (be careful of the steam!), place the salmon on individual plates, top with the vegetables and sauce, and serve. Top with toasted sesame seeds as desired.

* For convenience, use bottled minced ginger. Serve with rice and your favorite fruit on the side.


Nutrition Information per Serving: 240 calories; 7g fat (1g saturated; 1.6g omega-3); 450mg sodium; 12g carbohydrate; 2g fiber; 33g protein; 110% vitamin A; 25% vitamin C