There’s nothing better than celebrating summer with a grill—and good company, of course! I love the family atmosphere, wide array of grillable healthy eats, and the crisp yet hearty taste, which embodies just a hint of smokiness that radiates from your grilled-up goodnesses! However, I am in no way a “grill master.” I am more of a “grill novice,” so to speak. Regardless, my end products still delight the tastebuds! Not because I have special tricks, but because you can’t really mess up good food on a grill (unless you forget to take it off of course!). To me, the grill enhances the aromas, flavors, and colors of the food you nosh.

Yet, I wouldn’t be grilling meat, poultry, or seafood daily because there are increased health risks, specifically the risk of cancer, associated with it, so keep the grilled meat and such for special occasions. But, don’t fret there are ways to reduce your risk, such as limiting red meat, marinating, grilling at lower temps, and cleaning your grill before cooking (check out the articles at the end of this post for more info). Plus, when it comes to veggies and fruit, you’re in the clear—no risk there. So load that grill with fruit and veggies! Sorry, I don’t mean to be a downer, but I simply can’t not give you all the grilling 411.

But now, on to my grilling adventure!

My Grilling Greatness

The grilled pineapple! Simply chunk-up that pineapple, place on the grill, flip, cook til you see nice grill marks, and enjoy! Grilled pineapple is super sweet and will satisfy any hankering for something sweet healthfully! Honestly, it was my first time grilling pineapple … and now I think I’m addicted!

I’m a sucker for prawns or shrimp, and my favorite way to enjoy them is grilled. I simply marinated these delicacies in reduced-sodium soy sauce, garlic, and some seafood seasoning flakes for an hour. Then, I set them on the grill, flipped them when they became pink, and took them off the grill once they started to curl. YUM!

Asparagus! I’m not a fan of sautéed asparagus, but boy do I love this veggie grilled. Olive oil, salt, pepper, and garlic made them a tastebud wonder. These seasonings were added just before placing on the grill. Once the asparagus started to get a lil’ roasty (i.e. you could see some blackening), which happens after about 5 minutes, take them off the grill.

The corn was the most “advanced” culinary creation during this grilling feast. First, you wrap it up, as shown above, in foil with the husk still on. Then, place it on the grill for 30 minutes, turning it every 10 minutes.

After 30 minutes, you have the final product!!! Cooked, sweet, grilled corn. Note: white corn is typically sweeter than yellow.

The final dish—grilled prawns, corn, asparagus, and pineapple—so good! And yes, I definitely had seconds on the grilled pineapple! Absolutely fantastic! So all you almost “grill masters,” as you can see, grilling is pretty easy peasy, well at least my form of grilling! Regardless, no matter how you get your grill on, don’t forget to load that plate with fruits and veggies!!! And just a note, grilled peaches and pear are also awesome … and beets—oh the possibilities!

In Other News…

I finally have my services website up and running! You can take a peek at http://nutritionwithcorinne.com/

AND …I  started a facebook fan page that will keep you up-to-date with GGB and my nutrition site! If you’re feeling the nutrition love Check. It. Out HERE

Thanks so much for reading! I truly value your readership, time, and support of GGB! Hope you’re having a lovely week!

As always…

Happy Healthifying!

P.S. For more grilling info, check out the below:

• Grilling Tips for a Healthier BBQ Season by Whole Story
• 10 Healthy Ideas for a Lean BBQ Season via WebMD
• Your Guide to Healthy Grilling via WebMD
• Grill Your Salad? by AICR
• The Grilling Question by AICR

I finished up packing in Boston (excuse my mess!)…

And started anew in San Fran!

AND my welcoming began with this apron in the San Fran airport!

I mean really? A grape greeting?!?! It couldn’t have been a bigger sign that I made the right move … literally (Ha-ha!).

Now for My Neighborhood Obsession (one of them at least … beyond the amazing farmer markets!)

Fresh Organics Inc.!

I love this little market for its all-organic produce and emphasis on local foods. Plus, it’s literally only blocks away … so when I can’t hit up a farmer’s market for fruits and veggies … I can simply pop on down the block and enter into this world of magical, gorgeous, healthifying eats! A little cheesy I know, but I’m just really excited! What can I say? Fresh organic produce simply puts extra pep into my step … and cooking!

Some Awesome Foodie Finds

LOOK—Romano beans! My favorite! They’re very difficult to find, at least they were for me in Boston. These delicious Romanos, which may also be referred to as “Italian flat beans,” are fabulous steamed with garlic, olive oil, and a pinch of salt—YUM!

Got greens anyone?

Tomato lovers rejoice with these baby cherry tomatoes!

Score! Oyster mushrooms! I have an extreme mushroom passion and these are my favorite! I dig them sautéed in a lil’ light soy sauce and olive oil.

Some Baby Bellas—I adore these roasted—but oyster mushrooms still top my mushroom list

A Salad Creation

My take on salads is that they’re your oyster! Load ‘em up with all your faves! Just be sure to go heavy on the veggies and fruit (if you’re filling adventurous!) and light or nil on the creamy dressings, mountains of croutons, and coatings of cheeses. And most importantly, have fun with salads! You really can add whatever you want. This thinking out of the box will keep salads a fun, go-to staple in your home. And, if you have kids, allowing them to choose between their desired veggies or to help out with the shredding of lettuce, mixing of dressing, or chopping of veggies (if they’re old enough of course and perhaps supervised), salads can become a child-friendly favorite too.

Ingredient Highlights

Beets and a turnip! Now, there was some debate whether the white globe was a turnip or a rutabaga (a turnip cousin). I believe it’s a turnip, but if you happen to know for certain, please let me know!

The Baby Bellas!

Chopped beets and turnip!

Next Steps

I diced-up the turnip and beets and set them on foil to place in the oven, since I’m still waiting on my cookware amongst other things to arrive from Boston … Hopefully, all the stuff will come in less than a week! I need my cooking gizmos and warm clothing! I wasn’t thinking when I packed my carry-on luggage and forgot how chilly SF can be in the summer! But, it’s good to know that in a bind with no cooking pans, foil can work—just double-layer it. This will help keep the foil from breaking due to the weight of the veggies. I always make a lot, so I can eat them the next day for lunch.

I also chopped up the Baby Bellas and gave them the same “foil treatment.” Then, I added a touch of sea salt and olive oil cooking spray and baked them in the oven at 375 degrees Fahrenheit for an hour or until tender with a fork. Note, I didn’t remove the skin from the turnip, but I would the next time I made this combo, simply because I didn’t dig the taste. But, that’s a matter of personal tastebud choice

When the veggies (beets, mushrooms, and the turnip) were done roasting, I topped them on Romaine lettuce, added some diced celery, sliced cucumbers, and shredded, imported Parmesan cheese (mmm…mmm…good!), AND the final touch—Girard’s Light Champagne Dressing.

My Nana introduced me to Girard’s Light Champagne years ago. Ever since, it’s been my favorite dressing. And I never found it in Boston. Thinking back, I should’ve ordered it online (yes, it’s that good)! Oh well … now I’ve got my hands on it!

Viola!

An almost all-organic salad (minus the salad dressing and imported parm) filled with roasted beets, turnips, and Baby Bellas, sliced and diced celery and cucumber, and shredded Parmesan cheese! Delicious. Healthy. Fiberful. And brimming with nutrients! For an added protein-filling punch, add beans, tofu, grilled seafood, meat, or poultry. Enjoy!

Happy Healthifying!

What are your favorite salad toppings?

Amidst my excitement and some sadness, I’ve been packing like a fiend! And once I get to San Fran, I’ll need a little time to get back on track. Hence, I put out the call for guest posts, and my call was answered by some awesome nutrition folk. Without further ado, I present the first by the lovely Kara of peaceloveandfood.com. Thanks Kara! Enjoy!

Tomato and Avocado Salsa by Kara Lydon

Fresh tomatoes are a beautiful thing of the summer. In season from July to October, you can find them at your local grocery store, or better yet, at your farmer’s market, or wait, EVEN BETTER, in your own backyard garden. Yes, tomatoes are a juicy red reminder that summer is here to stay…for a couple months anyway.

For myself and I bet many of you out there, fitting in the recommended daily servings of vegetables can be a challenge! It is recommended that adults consume 2.5-4 cups of vegetables daily, with women on the lower end and men on the higher end of the range.

To help myself reach 2.5 cups of veggies per day and to take advantage of local tomatoes, I love making Eating Well’s recipe for Tomato and Avocado Salsa in the summertime. Great for topping off Mexican food OR scooping it up with some blue corn tortilla chips for a snack! The avocado is an added bonus, providing you with some healthy monounsaturated fat to help lower your bad cholesterol and raise your good cholesterol, keeping your heart in check!

This makes for a great summer afternoon snack that is only 72 calories per ½ cup serving! Pair with tortilla chips to give you a satisfying crunch! Also a great snack idea for summer parties and barbeques that will have your guests begging for more veggies!

What’s your favorite way to eat salsa?

Kara Lydon has a B.S. in Nutritional Sciences from Boston University and is finishing up her dietetic internship at Mount Auburn Hospital. Come September 2010, she will be qualified to take the Commission of Dietetics Registry to become a Registered Dietitian. You can find Kara blogging about nutrition, food, and wellness at peaceloveandfood.com.

The line-up of speakers to inspire (and trust me they did) included renowned health professionals and health innovators: Dr. Mehmet Oz, MD, FACS, MBA, cardiac surgeon, author, and host of The Dr. Oz Show ; the first ever Chief Wellness Officer at any major academic medical center and co-author of the YOU book series with Dr. Oz, Dr. Michael Roizen, MD, of the Cleveland Clinic; Dr. David Katz,MD, MPH, FACPM, FACP, an internationally renowned authority on nutrition, weight management, and the prevention of chronic disease, and a recognized leader in integrative medicine and patient-centered care; The “Mindless Eating” guru Dr. Brian Wansink, Ph.D;  Best-selling cookbook author and nutrition promoter, Mollie Katzen; Jamie Lauren, former Top Chef contestant and Executive Chef at Absinthe in San Francisco, and award-winning chef Rocco DiSpirito!

Before the Inspiration

However, before the talks began, there was a little fun to be had and some health to be discovered. Willing attendees had their blood pressure read, Body Mass Index (BMI) revealed, and the chance to visit some booths from some of the best of the best in the food world:  The Wild Blueberry Association of North America, USA Pears, the California Walnut Commission, and USA Dry Peas, Lentils, and Chickpeas. Representatives of HealthCorps were also present. I had never heard of HealthCorps before—and the work the organization does is phenomenal. HealthCorps was founded by Dr. Oz and is dedicated to empowering students and communities to become agents of change and take charge of their health. It’s simply fabulous!

NOW—a little taste of the event!

This pic doesn’t even come close to portraying how many were clamoring to get in! Awesome to see SO MANY folks dedicated to their health!

The California Walnut Commission. The beige ovals in front of the bowl were stress balls in the shape of walnuts!

USA Pears was giving away these fabulous pear packers, so you can make your pears portable and unbruisable! Love it!

This is one of the activities that HealthCorps does with the kids and teens in their program. Only the ingredients were on the outside of the bag, and you had to guess what food it was! Some results were shocking…read labels folks, even if the food is marketed as healthy!

The Wild Blueberry Association of North America gave samples of guess what—-wild blueberries! They were delish!

Lindsey and I in front of the USA Dry Peas, Lentils, and Chickpeas stand!

At the USA Dry Peas, Lentils, and Chickpeas stand, they were showcasing various items and one was green pea flakes! I’d never heard of them! Have you? Anywho, apparently they’re the new hot craze in the cooking world. One hot use is to use them in place of bread crumbs, or any flour, to coat fish. Sounds good to me!

Getting Ready for Dr. Oz

We all sat in anticipation and stared at the stage for America’s DOC himself to begin his talk, America’s Wellness Tipping Point!

AND THEN … he came on!!!

Key Points from Dr. Oz

• YOU are in charge. What you do now makes a difference in your health. You have the power to control over 70% of how well and long you live.
• Plants win. Eat a whole food, plant-based diet that is high in fiber. Think foods that come from the ground: fruits, vegetables, whole grains, nuts and seeds, and lentils. Basically, you should be able to recognize where your food comes from.
• Start right & don’t “starve.” Always eat a breakfast that is high in fiber with some protein, “so you’re not foraging” for food constantly later in the day. And don’t let yourself get to the point of a growling, starving stomach. You’ll likely overeat at the next meal and it will negatively affect “the biology of blubber.” Slipping into starvation mode makes your body want to store fat.
• Watch your waist. It is not obesity that kills, but waist size. A high waist size is a strong predictor of heart disease, diabetes, cardiovascular disease, a fatty liver, and other negative health consequences. A healthy waist size should be less than or equal to half of your height.
• Develop and keep healthy habits. Most people who are thin have learned simple healthy habits and have continued them throughout their life, i.e. playing outside with their kids or jogging instead of watching TV.
• 5 MUST-dos to change your health. 1) Control your blood pressure; 2) Banish cigarettes; 3) Exercise 30 minutes a day; 4) Eat a healthy diet that you love because if you don’t love it, you won’t eat the healthy fare; 5) Control stress.

Happy Healthifying!

Which exhibit would have been your 1st go-to?

What’s your favorite Dr. Oz message?

I absolutely adore mangoes! They’re the perfect fun-in-the-sun fruit—sweet, picnic portable, bright in color, and delish. Of course, they’re good year round too … as long as you can find them. Here, in the U.S., you’ll most likely spot mangoes in the spring and summer months, since 70% of the total mango volume is sent to the U.S. during this sunny time. Yet, mangoes are available year round due to the many varieties of mangoes and their different harvest times (spring/summer or fall/winter). The top mango-providing countries for the U.S. are Mexico, Ecuador, Peru, Brazil, Guatemala and Haiti—all tantalizingly tropical countries, perfect for fostering mango growth!

Well, long intro cut short, this past week I spotted some mangoes (finally, they’re available!) and quickly plopped a few in my basket! And of course, I had to make sure they were ripe. So, how do you tell if a mango is ripe? Personally, I just smell it and give it a squeeze and if the mango smells sweet and the squeeze doesn’t yield too much resistance (aka it’s not ultra-firm to the touch) I bring it home, wait 2-3 days and go at it! However, there is a more methodical procedure to this…see below

According to the National Mango Board…

How to Choose a Perfect Mango:

• A ripe mango will have a slight “give” and will be soft to the touch.
• If you’re looking for a mango that you can eat today, choose one that is slightly soft.
• A firmer mango would be a good choice if you plan to eat it several days from now.
• To ripen mangos, keep them at room temperature. They will continue to ripen, becoming sweeter and softer over time.
• Once ripe, you can move mangos to the refrigerator until you’re ready to eat them. Whole, ripe mangos may be stored for up to five days in the refrigerator. Never refrigerate mangos before they are ripe.

Why Mangoes Deserve Some Loving Nutritional Madness

• Fabulous source of Vitamin C. One cup provides 80% of your daily needs! Helping keep your immune function up, grow and repair tissues, and form collagen, a key protein used to make skin, scar tissue, tendons, ligaments, and blood vessels.
• Amped with Vitamin A. Keeping your vision in keen shape, especially in dim light, and helping your cells grow healthfully.
• Fiber Providing. One cup of mango fills your belly with 3 grams of fiber, helping you feel satisfied and keeping your GI track in shape. It’s recommended that we consume 20-35 grams of fiber each day (with men towards the higher end of the spectrum). The average person consumes about half that.
• Light on the Waistline. One cup of mango only has 110 calories. One mango provides about 1 cup of fruit when sliced.

How to Cut a Mango

When I get a mango I never really know how to slice it up. Obviously, look at that picture of me! However, I have come to learn that there are in fact 3 ways to cut a mango that will yield beautiful, fun-to-eat, perfect mango slices, cubes, or chunks! Check out the below video and learn some pretty cool mango-cutting techniques that’ll have your guests at your next pool party, housewarming, or BBQ amazed! Enjoy!

Happy Healthifying!

What’s your favorite way to eat a mango?

P.S. Visit Mango. org to get some awesome mango-filled recipes!

Note: The National Mango Board provided me NO incentive to write this. I simply really like mangoes!

Did you know

I learned this along with some other tantalizing tid-bits while interviewing Registered Dietitian Casey Lewis, who just so happens to be the Health and Nutrition Manager for Welch’s—the ultimate grape LoViN company.

Welch’s proves its grape adoration with the fact that they produced the world’s FIRST pasteurized juice—earning the title of Original Super Juice in 1869. Yet, this title wasn’t necessarily what Welch’s founder, Dr. Thomas Barmwell Welch, was hankering for. He was simply trying to make an “unfermented (nonalcoholic) sacramental wine” for communion service at his church. Guess he got more than he was praying for! And today, Welch’s–the world’s leading marketer of Concord and Niagara based grape products—is owned by over 1,200 family famers who make up the National Grape Cooperative.

Hence, when granted the chance to interview a fellow grape lover and Dietitian, I just had to snag the ultimate 411 on my favorite natural fruit wonder—the grape.

What’s one or two of the most exciting health benefits Welch’s researchers have recently found regarding grapes?

Beyond protecting heart health and providing you with protective antioxidants, Concord grape juice may help keep your arteries flexible. A new study has shown Concord grape juice to have a beneficial impact on nocturnal blood pressure, which reflects overall cardiovascular health. Under optimal circumstances, blood pressure will dip down at night, giving the heart and vessels a rest. And this nightly drop is referred to as nocturnal dipping. Clinical evidence suggests that those who are “non-dippers” are at an increased risk for cardiovascular health (FASCINATING! … If you ask me!). Additionally, a study in the British Journal of Medicine has shown that Concord grape juice may help support healthy brain function in  certain population groups, especially older adults with early memory decline.

Tell me a little about the red versus green grape controversy. Healthwise, do you think red or green grapes are better for you?

Grapes in every color are a great way to increase fruit consumption and can be a part of an overall healthful diet. Dark purple and red grapes do tend to contain higher levels of plant nutrients known as polyphenols. Specifically, green grapes lack the the polyphenols known as anthocyanins. Anthocyanins are found in the skins of certain grapes, giving the fruit its beautiful red/purple hue. To add to that, seeded grapes (like Concord and Niagra grapes) tend to have higher polyphenol levels than unseeded grapes. The reason is that seedless grapes have minimal proanthocyanidins, a class of polyphenols most abundant in seeds.

As a soon-to-be Registered Dietitian, I get many questions and comments about people avoiding grapes because they’re “high carb” or “full of sugar.” As the Welch’s Dietitian, what do you think is the biggest misconception people have about grapes or grape juice and what do you say to them?

When it comes to grape juice, it’s essential to stress that not all sugar containing beverages are created equal. 100% grape juice contains sugar, but as is with all 100% juice, it is naturally sweet and does not contain any added sugar. Welch’s 100% grape juice is not an empty-calorie beverage—you get healthy promoting plant nutrients and the essential nutrient vitamin C. Moderate consumption of 100% juice in amounts that meet current intake recommendations has not been associated with overweight in children or adolescents. 100% juice can contribute several key nutrients to the diet and is a convenient way to add color and variety to the table.

What’s your favorite way to eat grapes?

And do you prefer red or green?

Note: NO offense will be taken

Happy Healthifying!

*Please note that Welch’s did not compensate me in any manner for posting this on my blog. I simply posted it out of my grape-loving nature.

Why? Well, if you don’t know by now, my philosophy, especially for the time being—where “Go! Go! Go!” trumps the daily grind—is quick, easy, healthful meals that taste good! And one thing that just dampens my inner-healthifying light is when people tell me, “Healthy food just doesn’t taste good…” My insides curdle, momentarily, and consequently, I find myself rattling off an assortment of recipes, foods, snacks, meals, etc. that are healthy and taste good!

For example … a conversation with my Nana … (Nana—look! You’re on GGB! I betcha you’re smiling and just a tad perturbed that I’m “exposing” you! Don’t worry … I’ll make it up to you )

The Convo

My Nana: Where are you calling me from? It sounds like you’re at a party.

Me: Oh, well, I’m at Trader Joe’s … guess that is my version of a party…

My Nana: Gosh, you’re always doing something when you call—you’re a busy lady. So, what are you going to buy?

Me: Mmm … let’s see … right now I got lettuce, chocolate covered raisins, oatmeal, apples, broccoli, strawberries, GRAPES, carrots, and cauliflower.

My Nana: Ew … I HATE cauliflower … it tastes awful.

Me: Are you kidding me? Nana! It tastes SOOO good … OH. MY. GOSH. … I will give you a recipe that’ll have you eating the whole head of cauliflower (ha-ha … true story!).

My Nana: Well, if you say so Corinney, what is it?

Hence, I present you with a recipe that’s easy on the waistline, awesome for your insides, and to die for on your taste buds

Olive Oil N’ Parmesan Roasted Cauliflower with Baby Carrots

Ingredients:

• 1 whole chopped cauliflower (or as much as desired/needed)
• 1.5 – 2 cups baby carrots or chopped carrots ( or balanced to meet the cauliflower amount)
• 1 tablespoon olive oil OR a 2-3 second spray of an olive oil cooking spray
• About 3 tablespoons of grated parmesan cheese (I used Trader Joe’s Grated Parmesan & Romano)
• Sea salt to taste (note: nothing special about sea salt. I just prefer its taste)

Directions:

1. Preheat oven to 350 degrees F
2. Place cauliflower and carrots on baking sheet or in Pyrex baking pan
3. Drizzle or spray veggies with olive oil
4. Sprinkle grated parmesan cheese over the veggies
5. Add sea salt to taste
6. Bake for about 40-45 minutes
7. When done, cauliflower should appear crispy, which means it’s “oh so good!”and carrots may look a lil’ under the weather—but this just means they’re done!
8. Enjoy! I know I LoVe it

Nutrition information per 1 cup: 93 calories, 5 g fat, 9 g carbohydrate, 4 g protein, 3 g fiber

Nana, there you have it! And GGB readers, now you do too! I absolutely guarantee that if you, your kids, other half, or gal pals don’t like cauliflower, or carrots for that matter, they’ll truly DIG this combo. And I betcha, they ask for more!

Happy Healthifying!

Have you ever had roasted cauliflower? If so, did you adore it?!?

Do you have a FAV veggie roasting recipe? If so, drop a link in the comments box and share the health!

A Lil’ Initiative Briefing

Q: The goal of the initiative?

A: To end the childhood obesity epidemic within the next generation.

Q: Why is this important?

A: Well—because for the first time in history, our children could live shorter lives than their parents. Today, nearly 1 in 3 children and teens in the U.S. is overweight or obese.  And if current trends continue, 1/3 of all individuals born in the year 2000 or later will at some point suffer from diabetes. This along with heart disease, high blood pressure, and cancer are also linked to obesity—whether a child or adult. This initiative will hopefully help zap our nation’s health woes and zip the $147 billion spent annually on diseases like diabetes, high cholesterol and blood pressure, cancer, and asthma.

Q: How is First Lady Obama involved?

A: Through creating public awareness on the healthifying initiative with her Let’s Move campaign—where everyone from parents and celebrities to medical and government leaders are involved. Goals of the nationwide campaign/initiative are to: 1) ensure access to healthy, affordable foods; 2) increase physical activity (aka movement!!!); 3) provide healthier food in schools; 4) empower parents to make good choices for themselves and their families.

NOW–get In The Know! Watch the video introducing you to Let’s Move … that is if you haven’t already met.

Granted, the goal to solve the problem of obesity in the next generation is lofty, but if we ALL, literally, get movin’ and eating more healthfully—we’re heading in the right direction.

Happy Healthifying!

What do you think of Let’s Move?

Today, as I walked down the aisles of my beloved TJ’s (Trader Joe’s) something hit me—right when I saw the package of frozen pasta … FROZEN PASTA!!! Its slogan read, “cooks in less than 2 minutes.” I couldn’t believe it! Since when, have we, as a nation, become so busy that we can’t even spend 7 minutes cooking pasta?!? Then, I was struck by the realization—that most of the food around me only requires a simple heat n’ serve.

Now, don’t get me wrong I absolutely 100% adore TJ’s. I’m just not crazy about the fact that as time passes, it seems less and less know how to cook—I mean really cook, like grandma style with real, whole food ingredients. NOT a package of frozen pasta mixed with canned veggies and pre-cooked, pre-sliced chicken breast.

However, I’ll admit that I’m a “culprit” of this trend as well. At this very moment, I have TJ’s pre-cooked, frozen veggie meatballs in my freezer, canned soups (low-sodium, high-fiber ones of course!) in my cabinets, and pre-sliced sweet potatoes in my fridge, accompanied by pre-washed leafy greens … in my produce drawer. Yes—this is true.

A Bitter yet Sweet Affair

I guess you could say that I have a bitter sweet relationship with these pre-packed items. Bitter because it takes away from real cooking with foods in their actual form (i.e. bagged Brussels sprouts instead of ones on the stalk, or a pre-cubed butternut in place of a whole butternut), which ultimately, dulls our senses of what a food actually looks like before making it to the processing plant (not a good thing!). Sweet because some pre-packed items, like pre-washed, cut, and/or bagged veggies and fruits make eating healthier quicker and easier—which everyone needs nowadays. Personally, I think these produce items help people eat better, but cause some to lose touch with food in its whole form—not  to mention the cooking process—from everything to peeling and dicing to laughing and enjoying the “prepping” experience with friends and family.

Cooking Quandaries

I must add … regardless, of whatever produce I have pre-washed or pre-cut, I make about 95% of my meals—and NO, not everything is pre-cooked, washed, or cut—far from it, actually. BUT, these items that are “good to go” have helped me whip up quick, healthy meals in minutes—kinda awesome, if ya ask me.

YET, I have found that these partially assembled foods have deferred from real grandma or semi-Julia Child’s style cooking. Semi just cuz in all reality … I’ll never make it to Julia’s level. If I did, the chick who “once used garlic as a spread” and ensued a warning that this “is not the way to a man’s heart…” (ha-ha!) would have turned a whole new leaf!

Some Reasoning

To add a little proof to the pudding … I get asked a lot, “Do you cook? You must! You’re in nutrition.” My typical reply, “Well … yes, I can cook up something quick, easy, and healthy—like stir-fried veggies and prawns—but don’t expect a boned duck or anything of the sort anytime soon—or ever…” Then, I’ll inquire, “Can you cook?”

And, ya know…??? The answer I get 90% of the time from many is, “Not really…”

For a lil’ extra oomph’ to add to my proof pudding, according to the National Restaurant  Association:

• 29% of adults say purchasing take-out food is essential to the way they live.
• $1.6 billion dollars per day is spent on restaurant sales.
• Restaurants will provide more than 70 billion meal and snack occasions in 2010.
• 44% of adults say restaurants are an essential part of their lifestyles.

Mmm … either everyone is extremely modest and in all actuality really can cook, or we’re all gonna be eating Thanksgiving dinner via heat n’ serve takeout  in years to come…

Boiling it Down

Basically, I’d stay away from pre-packed items, including produce items, if they’re packed with sugar, sodium, sauces, or other “junk” that has tainted them. But, pre-packaged produce is just as good for ya as the whole versions—as long as they’re sodium, sauce, and added-sugar free. And, these “set to go” items help people (including me!) make quick, healthy meals at home. And, we all know that eating at home is always healthier for you than eating out! You actually know what’s going in your food! However, these pre-ready items take away from our food and cooking experience as a whole, which is truly a shame. So… buy a cook book, nab free recipes online, or take a cooking class, get in there, and start cooking when you can … I bet you have fun.

But, these are just my thoughts on paper blog.

Happy Healthifying!

What are your thoughts? Do you think most cook?

PS Speaking of cooking…enter your soup into the GGB Challenge! Ya have til the end of the month

Beyond the plain and simple truth that sweet potatoes are the Godiva of potatoes, they are good for you! Very good for you. So good, in fact, that in 1991 the Center for Science in the Public Interest (CSPI) ranked them as the numero uno vegetable in nutrition out of 18 vegetables studied and rated!!! To further these lil’ tots healthifying properties, they top CSPI’s 10 Super Foods for Better Health list.

So—why all this sweet talk over these tots? Can they really walk the walk?

… Yes, oh yes, they can and they do!

Here’s why they are often referred to as “the nutritional gold standard among vegetables” and “a powerhouse of nutrition.”

Healthifying—the Sweet Potato Way!

• Packed with beta-carotene (Vitamin A): a fat soluble vitamin with antioxidant properties to help keep you protected against disease! Yay!  A’s awesomeness resides from the fact that it keeps your teeth, skeletal and muscle tissues, mucous membranes, and skin optimally functioning, keeping you a good lookin’! A fascinating fact  is that Vitamin A helps keep your vision strong, particularly in low-light.
• Loaded with Vitamin E: another fat soluble vitamin functioning as an antioxidant, protecting you from damaging effects of the environment. Reasons to be ecstatic about E is that it keeps your heart healthy, gives your immune system a pair of boxing gloves to make it even stronger AND helps open your blood vessels so blood keeps moving and grooving along, as it should!
• Punched with Potassium: an essential mineral and electrolyte needed to keep a normal water balance between cells and body fluids. Also, needed to keep your heart, smooth muscle, and nervous system up to gear, but more importantly—for our purposes—it allows your muscles to contract and release so you can SWEAT. IT. UP. at your next sweat sess!
• Bounding with Vitamin B6 (pyridoxine): a water-soluble vitamin involved in over 100 reactions in your body—from keeping your noggin thinking clearly to keeping your immune system strong.
• Vibrant with Vitamin C: this water-soluble vitamin does much more than amp up your cold defenses. It also forms collagen to keep your nails, skin, ligaments, blood vessels, and tendons strong, helps heal wounds, and works its antioxidant properties to keep you away from the marble orchard (as my grandfather would say )
• Swimming in a Sea of anthocyanins and phenolic acids: What, What … You say? Phytochemicals of course! These are nature at its best! Chemicals from plants—real plants!  NOT plants they managed to powder down and pack into a jar or whip into some weird looking vile in the “diet aisle” … and no … I don’t care what the label says…  Phytochemicals from actual real food help keep you free of disease, boost immunity, help reverse the aging clock and again, keep you away from the marble orchard…how could you not dig ‘em? Where are they? …In plant foods! Think fruits, veggies, whole grains, nuts, seeds—I think you get the gist.
• Full of Fiber: I’ll spare you my diatribe on why I love fiber, but know it’s a good thing!  Wanna know more?—read Setting Fiber Straight.

Now, for Some Fab Facts on Sweet Potatoes (with the help of NC’s Sweet Potato Commission!)

The sweet potato is not a potato or even a distant cousin. Potatoes are tubers (a short fleshy underground stem from which a new plant may grow); on the other hand, sweet potatoes are roots (an underground portion of the plant that cannot reproduce).

Sweet potatoes provide twice the recommended daily allowance of vitamin A.

Finally–My Easy-Peasy Sweet Potato Recipe!!!

If you all haven’t gathered this by now—I AM NOT a gourmet chef. Yea, I know, you couldn’t tell right? Ha! In fact, I wouldn’t even go so far as to say I am a foodie because real true foodies cook fabulous gourmet celebrations or they indulge in the best of the best of food everyday. Me, on the other hand, am A-okay with turkey, veggies, & Dijon on Ezekiel bread (so good!) or simple Greek Yogurt, bran buds, and some fruit for lunch or when in a squeeze–dinner.  Is this making you feel better about the GGB Nutrition Challenge?!? My thing is quick, healthy, easy, and yummy!

Don’t get me wrong—I LOVE and can decipher truly good food—I just happen to believe I don’t have what it takes to warrant the foodie label.

Why? Well, for example—this morning I microwaved a medium sweet potato for about 7 minutes, added a pinch of salt, and revealed in my fabulous satisfying breakfast—really, what’s the difference between this and oatmeal? There’s actually more nutrition in the sweet potato than the oatmeal.

Don’t worry, that wasn’t my recipe, but use it … it’s good! Here’s my real “recipe”:

Sliced & Diced Sweet Potatoes

1. Buy as many sweet potatoes to your liking (you can make a big batch & then refrigerate)
2. Wash them
3. Pre-heat oven to 375 degrees Fahrenheit
4. Chop baked potatoes into cubes
5. Place sweet potatoes in pan on top of aluminum foil, if you like (will save you time on clean up)
6. Drizzle with olive oil
7. Add salt to liking
8. Bake until tender for about 45 minutes
9. Eat! As a side with dinner, for breakfast, a snack, at lunch—oh, so many possibilities!

Here’s a picture of my sweet potatoes. Okay—they may not look fabulous—but, they sure are  good! No, really—they are.  And, what pre tell matters more, may I ask? I vote TASTE!

You may be wondering what the nutrition stats are for this dish. But, I can’t be in the kitchen with you, well—I mean, unless you invite me, but that may be taking this whole blogger thing to another level…So, I don’t know how much olive oil you’ll add, which could really up the calories on this baby. Olive oil is a heart healthy fat, but it’s still a fat. So, what I’ll do is leave you with the sweet potato nutrition stats below and the knowledge that olive oil is 120 calories and 13. 5 grams of fat per tablespoon. Don’t shy away from olive oil because of this though! Just know you may need to watch the servings.

Before I leave you with the nutrition info—I feel obliged to share Oprah’s love for the sweet potato! Right on Oprah! Love this clip—I promise you a guaranteed smile

Happy Healthifying!

What’s your favorite way to eat a sweet potato?

Nutrition information per serving of one medium sweet potato:
Calories:  130
Calories from fat: 0.39 g
Protein: 2.15 g
Carbohydrate:  31.56 g
Dietary Fiber: 3.9 g
Sodium: 16.9 mg
Potassium: 265.2 mg
Calcium: 28.6 mg
Folate:  18.2 mcg
Vitamin C:  29.51 mg
Vitamin A:  26081.9 IU
Source: National Agricultural Library (NAL), part of the Agricultural Research Service of  the US Department of Agriculture.