Showing posts with label health. Show all posts
Showing posts with label health. Show all posts

Friday, October 4, 2013

Big Love for Small Plates



Big Love for Small Plates on the Menu

 Whether the menu lists them as small plates, bites, snacks, starters or sides to share there’s healthy enthusiasm for dishes designed for do-it-yourself dining.  After years of coping with enormous restaurant servings, calorie counters are thrilled with the opportunity to savor smaller portions. 

Atlanta native and novelist Patti Callahan Henry who walks daily for fitness and to unscramble plot lines says, “I do love the ‘small plates’ section because then I can get two of them.”  

Registered dietitian Toby Amidor likes the trend toward tinier too, “I always feel frustrated with places that don't offer small, tasty food so this is the perfect answer for me!”

Not having to commit to one entrée for dinner appeals to diners in search of a variety of flavor experiences.  Patricia Tinsley, an Atlanta marketing professional, likes the small plate offerings at The Spence, “I never order entrees there so there’s more to linger over and make (wine) pairings with.”
Richard Blais is big on small plates at The Spence
Small Wonders
Little servings don’t necessarily mean less work for the chef.  The dim-sum style of service at Gun Show stars a parade of chef Kevin Gillespie’s small scale creations with large impact including plates of smoked pork belly with cornbread and marinated butterbeans and North Carolina trout with corn mousseline and shrimp salad. The good thing is you don’t have to decide which to have; you can order both and keep going.
Atlanta lifestyle author and consultant Kimberly Kennedy, says “I’m a fan of variety over the predictable meat and three. Each small dish is like art to be appreciated on its own merits.”

Millennials Morph the Menu

So what’s driving the trend away from the traditional trio of appetizer, entrée and dessert? Marketing experts say it’s the desire to lure in the millennial generation, representing twenty seven percent of the US population. Between 18 and 34 years old this slice of the populace pie has a high propensity for dining out. 
Let's Share!
A report from the Center for Culinary Development says Baby Boomers known as the “me generation” have nothing on millenials because this younger crowd demands customization and flexibility.

Desserts are smaller too. Hey, get your own!


Katie Chapman, 22, (my daughter) observes, “Baby boomers grew up when dining out was mostly a special occasion. 
Katie ( center ) bonding with buds and bubbles.

If someone orders his or her own dinner, it’s awkward to ask ‘Can I have a bite of your steak?’ We eat out as a way to socialize and have conversation and small plates open up the table for sharing.”
No big deal if you're late for dinner of small plates.

Nina Hemphill Reeder, lifestyle editor for Upscale Magazine says she likes the flexibility of the grazing style menu, “Friends can come late and leave early and eat without throwing off the balance of a multi-course sit down meal.”
Tuna tartare for two or more.........
The report also notes millenials favor fitness and understand more about healthy foods and ingredients than their parents or grandparents.  Bring on the quinoa, kale and hummus. 

Downside of downsizing


The lobster mac’n cheese may come in a small ramekin but you’re still looking at a 500-calorie splurge. Atlanta dietitian Marisa Moore, spokesperson for the Academy of Nutrition and Dietetics says pick a variety of foods to balance your meal, “The good news is that there are often a number of vegetable dishes available from hardy greens and roasted vegetables to simple salads.”   
Can't beat sharing the beet salad.
Amidor says, “Although the plates are small, several put together make a meal. Choose two to three small plates tops and spread the love by sharing with the table.” 


And good luck figuring out how to split the bill.

Sunday, July 14, 2013

Food & Fitness Escape to Mexico


Under the Tecate Sun


Although my first choice for a vacation usually would not include all the flaxseed you can eat and dinner without a wine list, my week at a health spa in Mexico was an escape to a place dedicated to the joys of fitness and relaxation. 




My pretty little casita. I was told Robert Redford stayed here! 



Before

After...just kidding. This is me in the middle of a morning hike up the mountain.





Founded in 1940, Rancho la Puerta Fitness Resort and Spa is south of San Diego in the border town Tecate.



Set on 32 acres of lush gardens with hummingbirds flitting among the flowers, 

Literally on the wagon....there is no alcohol served with meals at the Ranch...but stay tuned...

the resort attracts visitors interested in improving their well-being through sunrise hikes on mountain trails 
Ssssstrrrreeeeccchhhh...after the uphill, then downhill hike then race everyone to breakfast.



and days filled with yoga teachings, Pilates lessons, fitness classes, spa treatments and — welcome in the desert heat — swimming pools and water exercise workouts. 

The quiet villa pool where I spend solitary afternoons listening to birds.

From body sculpting with weights to actual sculpting with clay, there are classes to stretch body and mind.


Sculptor in residence, Jose Ignacio Castaneda, helps turn clay into creations. 

I was just walking by one afternoon and Jose invited me to join the class. Next thing I knew
.....I was a sculptor too.

The beauty and bold flavors of Rancho La Puerta Spa Cuisine


Salads are a thing of beauty


Bold flavors of Mexico highlight the menu



All of the physical activity certainly helps work up an appetite, so it’s rare to see anyone late for a meal in the dining hall.


Just in case you're so hungry you lose your way.....

The four-course dinner the first night started with leek potato spinach soup with caramelized carrots and an heirloom tomato salad with smoked cheese, baby greens and basil dressing. 

Fresh shrimp from the Baja California on the menu at Rancho La Puerta

It’s a principally vegetarian menu here, with many dinner meals featuring fish dishes such as citrus garlic tilapia with red mashed potatoes, grilled asparagus, and a roasted red bell pepper sauce. There’s no sugar in sight. Beverages and desserts including a dark chocolate tiramisu with mango sauce are sweetened with agave nectar.


The beautifully presented plates are prepared with produce plucked daily from the ranch’s organic farm where there’s a cooking school called La Cocina que Canta (the kitchen that sings). 

Virginia Willis, far right, as guest chef at the cooking school. My recipe pal is Lorren Negrin of  Seattle.

Atlanta cookbook author Virginia Willis was the guest chef during my vacation week. Her hands-on cooking classes featured a spa-style Southern menu. “Saying that Southern food is only fried chicken is like saying Chinese food is only egg rolls,” says Willis, author of “Bon Appetit, Y’All!”
Lorren (a registered dietitian like me) and I were asked to create a dish from seasonal vegetables picked just moments before.
The pink things are lightly sautéed radishes! 

Cook healthy, eat healthy
Laura White and Becky Jackson, guests from Atlanta, learned Willis’ recipe for bread-and-butter pickles using the organic garden’s cucumbers. Jackson said, “I’m making these at home. Most people think making pickles is hard, but in 20 minutes, we’re done!”
Don't worry, you get dessert too. Virginia Willis' recipe for strawberry shortcake was light and luscious!
Her secret- no sugar in the whipped cream and canola oil with butter in the pastry. 

Also on the menu: asparagus salad, cornbread-crusted halibut, and stone-ground grits with fresh greens.
“I didn't know about stone-ground grits before,” said Lorren Negrin, a registered dietitian from Seattle. “Now I can tell my patients who are originally from the South they should try these, because they’re healthier than refined grits and they taste better.”
Guests get to keep a beautiful embroidered apron.

Deborah Szekely, 91, who founded Rancho la Puerta and still presents inspirational lectures to guests, says, “Your body makes new cells all the time, so every day you wake up a little younger. Take care of your body so it can take care of you.”

Alex's tree, a focal point at Rancho La Puerta seen with a full moon still hanging above the mountain at 6am. 

I gave my guy a beret. I couldn't figure out how to make the hair.

 Lessons learned at the Ranch


> Try to limit meat. Plant foods are the stars of the meal here with small but satisfying servings of fish or shrimp. The typical American plate is dominated by large servings of meat.



> Try something new. Gina Christman, of Atlanta Homes & Lifestyles Magazine tried acidopholus milk (good for digestion) at Ranch La Puerta, "I've taken this habit home. It tastes like buttermilk."
  I tried flaxseeds sprinkled on cereal (good source of healthy omega 3 fats) because I heard it's good for shiny hair and healthy skin! 
Gina Christman and I successfully reach Alex's Tree on a morning hike. Yes, it's already really hot!


> Try less sugar (and alcohol). A vacation away from favorite indulgences is an adventure, too. I drank water and hibiscus tea instead of wine this week. —- think of the calorie savings!





OK, we did find a wine lounge with Baja wines!

The wine lounge in a cute little casita is a new addition at The Ranch.

































Guests can taste Baja whites, reds and roses in the afternoon before dinner, or after dinner.
My definition of health and happiness! 
> Try mindfulness. Appreciate the colors, textures and tastes of each component in a meal. It slows you down a bit and gives your body and mind time to appreciate a meal.


Tasting the variety of produce at the Ranch's organic farm will help you appreciate dinner even more!

> Try keeping track. Guests wear pedometers at the Ranch to measure how many steps taken each day. Aim for 10,000 steps a day as a fitness goal. Wow, that morning hike got me half way there even before breakfast!




Don't worry there's plenty to eat for breakfast, lunch and dinner and look how much I piled on my tray for lunch. 


Yes, that's a cookie with a chocolate kiss in the middle. Friday treat of the week.













Monday, January 21, 2013

Eat the Whole Thing!


Whole Lot of Flavor: My recipe for Georgia Pecan Confetti Quinoa
with yellow squash, zucchini and carrots!
Recipe Below


Whether it’s snacking on a granola bar made with whole grain oats, ordering a whole-wheat hamburger bun or choosing the sushi made with brown rice, it’s getting easier to enjoy healthy whole grains in your favorite foods. Chefs and home cooks are giving side dishes a whole grain makeover too as mashed potatoes and egg noodles get pushed aside in favor of couscous, quinoa and whole-wheat pastas.
See the Grains section of My Plate? Make half your grains whole grains for good health.

That’s a good thing since U.S. Dietary Guidelines recommend that  all Americans eat at least half their grains as whole grains--that’s at least 3 to 5 sixteen-gram servings a day for most of us. Nutrition advice to eat the “whole” thing is based on evidence that diets that are rich in whole grains and low in fat, saturated fat, and cholesterol can help promote proper digestion and reduce the risk of heart disease and some cancers.  Whole grains may also play a role in insulin management and weight control when eaten as part of a healthy diet and lifestyle. So, whole grains have a whole lot to offer!
Had Whole Grains Today?
So, have you had your whole grain breakfast granola cereal today? How about a slice of pizza on a whole-wheat crust? If your answer is “yes”, then you’re doing pretty well - since according to The Whole Grains Council most folks consume only one serving of whole grain per day and over 40 % of Americans never eat whole grains at all!
But, that may be changing as whole grain options move to center stage for delicious meals and satisfying snacks. For example, all of Sunbelt Bakery’s tasty granola and fruit & grain bars have at least 4 grams of whole grains. Some have as many as 9 grams.    
Chocolate Chip Chewy Granola Bar with whole grain oats
from Sunbelt Bakery with a glass of fat free milk.

 Also, all Sunbelt Bakery products are made without any preservatives or high fructose corn syrup. Their fun flavor varieties include chocolate chip and banana, and their Family Pack bars are just the right size for portion control. And because they are delivered to communities each week, Sunbelt Bakery’s snacks and cereals have a bakery-fresh taste. It’s great to feel good about this win-win for taste and nutrition!
What’s a Whole Grain?
Whole grains, or foods made from them, contain all of the essential parts and naturally occurring nutrients of the entire grain seed.  A whole grain is made up of three layers--the bran, the germ and the endosperm. If the grain has been cracked, crushed, rolled or milled into flour and the proportions of the three layers remain the same, then it contains the same balance of nutrients found in the original grain seed.
Add a sprinkling of crunchy whole grains for fitness, fiber and fun.
Greek yogurt "parfait" with berries and Sunbelt Bakery granola cereal

 What Counts as Whole Grain?
Some examples of whole-grain ingredients include buckwheat, bulgur, millet, oatmeal, quinoa, rolled oats, brown or wild rice, whole-grain barley, whole rye, and whole wheat. That's a whole LOT of choices. And remember you can mix things up. Try half white rice and half brown rice or other rice and grain blends. 
All Sunbelt Bakery bars, for instance, are made with whole grain oats or whole grain wheat.  One my favorites is Sunbelt Bakery’s Golden Almond Chewy Granola Bar. They’re only 130 calories and contain 6 grams of whole grains per bar.

Disclosure for this post: I am thrilled to serve as the official Registered Dietitian for Sunbelt Bakery. Though I am compensated, all views and opinions expressed in this blog post are my own, and are based on my knowledge and experience as a Registered Dietitian. 


RECIPE: 
Georgia Pecan Confetti Quinoa

Quinoa is a delicious gluten-free grain that cooks up light and fluffy like rice but contains more protein. This super side dish recipe featuring confetti colored sprinklings of orange, green and yellow veggies is flavored with garlic and rosemary. Crunchy Georgia pecans add even more great taste and nutrition because pecans are a super source of heart healthy fats and antioxidants. 

By Carolyn O’Neil, MS RD co-author The Dish on Eating Healthy and Being Fabulous!

Yield: 6 half-cup servings 

Ingredients:
2 teaspoons olive oil
½ cup diced carrots
½ cup diced zucchini squash
½ cup diced yellow squash
1 garlic clove, minced
2 cups cooked quinoa (prepared to package directions)
¼ teaspoon finely chopped rosemary leaves
¼ cup toasted pecan halves or pieces (reserve 2 Tablespoons for garnish) 

Preparation:
Heat oil in large skillet and add carrots, zucchini, yellow squash and garlic. Cook until crisp tender. Fold in the cooked quinoa, rosemary and pecans. Season to taste with freshly ground black pepper and sea salt. Present quinoa on a large platter and garnish with additional toasted pecans.