Fun ways to incorporate more greens in to your diet from @danielleomar

How To Eat More Greens

This post is part of the #LoveHealthy Veggie Campaign, which is all about tips, recipes, and strategies for getting more veggies into you and your family’s meals.

Fun ways to incorporate more greens in to your diet from @danielleomar

I love vegetables and especially my greens. Even though kale has become a household word these days I know that many of you are still not getting enough greens in your diet. Raise your hand if you go days without eating greens. How about weeks? Months? If it’s months, we need to talk!

One of my favorite strategies for eating more greens is to add them to my everyday dishes. I either replace another ingredient with greens or just toss them into the dish for good measure! Because they’re so versatile you can eat more greens without anyone really noticing. They just blend in like they’re supposed to be there and it becomes normal. So yes, one day you too will add kale to your oatmeal and you won’t even notice. Okay, probably not but you get the point. Hey, if you are putting kale in your oatmeal, you go, girl!  I was thinking more along the lines of these delicious examples:

Greens Replace Bread

Collard wraps

A simple switch that is so delicious and satisfying. Once you try this you will love the crunch and texture, I promise. And you can use other greens, too. Try Swiss chard, Romaine leaves, etc. I like to wrap a collard green with homemade hummus, avocado and red peppers for a quick lunch.


Greens Replace Taco Shell / Tortilla

raw salmon wraps with pistachio cream

Instead of your typical flour tortilla or wrap use Boston Bibb lettuce instead. I did that here with my salmon wraps and it was delicious! Making fajitas? Switch out the flour tortilla for Swiss chard.


 Greens Tossed with Roasted Vegetables

broccoleaf greens with butternut squash

Here I actually roasted the BroccoLeaf greens with the butternut squash and you could do the same thing with any roasted vegetable. You can also just toss the greens right before serving the roasted veggies while they’re still hot. Spinach and other “softer” greens work beautifully this way. You can even use the mixed baby green blends that are out now, as they wilt pretty easily just from the heat of the veggies.


 Greens Added to Burgers

http://food52.com/recipes/27968-spinach-mung-bean-and-millet-burgers

Add chopped greens to any burger recipe for a supercharge of nutrition! I love these spinach mung bean and millet burgers from Dolly and Oatmeal but you don’t have to be a vegetarian to add greens to your burger.


Greens Mixed with Pasta

shredded kale pasta with lemon and egg

This pasta is tossed with frozen kale. I love using the frozen kale because it’s already pre-chopped, cleaned and ready to go. Frozen greens are a great way to add greens to any dish super easily.  Other ways to use frozen kale are in eggs (like these egg muffins), quiche (like this crustless kale quiche), and this cauliflower tempeh.


 Greens in Your Smoothie

arugula green smoothie

Adding greens to your smoothie is now pretty mainstream but there are still some people hesitant to try it. If you’re still one of the scared ones go with baby spinach, pineapple a bit of mint and coconut milk. You can’t go wrong with that combo.


 Greens…Unexpected

Popcorn Spinach Salad

Here’s where I’m taking you to places you’ve never been before. Greens in popcorn. Kale chips. Green leaf powders. Green popsicles. Green brownies. The sky is the limit for using greens in everyday dishes. Get creative!


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Looking for more ways to love veggies? Check out the #LoveHealthy Facebook page for recipes, tips and helpful advice all month from these awesome bloggers:

You Might Be a Pissed Off Dietitian When…

I know, this is not my normal post but I am participating in the #RepealTheSeal campaign to show my disagreement with the Academy of Nutrition and Dietetics recent decision to allow the Kids Eat Right (KER) logo onto food packaging.

What’s the issue at hand?  In a nutshell, The Academy of Nutrition and Dietetics, my professional organization, approved the use of a “Kid’s Eat Right” (KER) seal to be placed on Kraft Singles, a processed cheese food. I already have a huge issue with the corporate sponsorship AND accepts and this move just takes it too far. They approved this “partnership” with Kraft without a vote from their membership and without regard for the impact it would have on the very RDs they serve.

Dietitians all over the country are more than a little bit angry at this blatant lack of ethics. So much so there is an RD-authored petition to #repealtheseal on change.org. There are over 7,000 signatures so far and we need yours, too!

This segment on The Daily Show pretty much explains how I feel about the food industry in general. Although it’s quite funny, I am more disappointed than I am amused. I have always been one of the good guys and I don’t like me (or the AND) being lumped in with the un-savories.

It is very disheartening to see our good reputation smeared in the media due to the lone actions of the AND. Now we have to spend our time and effort to undue the damage done by their lack of judgment, forethought, and ethics. The worst part is that the AND is not admitting any wrong doing. They deny the seal is an endorsement of Kraft singles. Really? It looks like an endorsement to everyone else who has a brain.

If you know me personally, you know I get passionate about issues. As a promoter of clean eating, getting off highly processed foods, eating out less, and cooking more this “endorsement” is maddening.

You might wonder why I would stay a member of the AND.  It’s a valid question and my husband asked me the very same thing. The problem is that as practitioners with a broad range of expertise (and especially us in private practice) the AND is really the only venue we have to share knowledge, teach each other, and collaborate. We do this mostly through Dietetic Practice Groups. There are over 20 practice groups within the AND and I belong to several. I am an active member of both the Dietitians in Integrative and Functional Medicine and the Northern Virginia Academy of Nutrition and Dietetics. So if I bail on my AND membership I also lose out on valuable education and leadership opportunities.

But something has to give. I am passionate about my profession and the bottom line is that if we don’t stand up for our values then nothing changes. My beef is in large part with the Academy’s deplorable corporate sponsorship policy as a whole. Indeed, the only way the AND is going to retract this decision is if we keep pushing them. So if you are reading this then by golly sign the petition here.  You don’t have to be an RD to sign it.

Below is what the Petition is calling for, in case you’re interested.

Actions Requested of the Academy: #RepealTheSeal 

We ask that the Academy make available to its members, the media and the public the following:

  • We ask for full transparency regarding the process of approval to allow the KER logo on the Kraft product— including the names of those involved, the meeting minutes of the discussion, and Board’s vote on this issue.
  • We ask for full disclosure of the terms of the financial agreement between KER Foundation and Kraft. We also request full transparency regarding the status of future agreements under consideration for use of our Logo.
  • We ask the Academy to provide their plan for the discontinuation of this specific relationship with Kraft and removal of the KER logo off Kraft Singles product packaging.

repealtheseal

Okay, friends thank you for listening. I’m getting back to work.

11 Delicious ways to use miso paste

11 Ways to Use Miso Paste

When I recommend miso paste to my clients they usually think I’m talking about miso soup, a light broth containing a few cubes of tofu and some seaweed. Miso soup is delicious, it’s very warming and the perfect pre-sushi appetizer, but there is so much more to miso than just soup!

What is miso? It’s a semi-thick paste that’s made by fermenting cooked soybeans with a starter called a “malt.” The malt is made mostly by a bacteria called aspergillus, which is cultured on the surface of soybeans, rice, or barley grains. If you’ve never seen it before, this is what miso paste looks like:

This is what miso paste looks like. Learn how to use it in recipes in this post!

 

There are many types of miso (soybeans are the base, but some also include barley or rice) as well different colors and varieties. Miso can be white, yellow, dark brown, or red. The flavor depends upon the region it was made; it will be salty and dark-colored in colder regions and it will be clear, light and a little sweet in warmer areas. Kome miso is the most common type made in Japan.

These are the different regions where miso paste is cultivated

You can find the best selection at an Asian grocery store…in fact, there are so many choices it is easy to get a little overwhelmed. If shopping at a regular grocery store (I’ve seen it at Whole Foods and Trader Joe’s) you probably won’t have nearly the variety. You actually might only have one choice.

So you might be wondering why should I eat miso paste? Well for one, it’s so tasty! It provides that distinct umami flavor you love in traditional Japanese foods. A good rule of thumb is the lighter the miso, the less intense the flavor and the least time fermented. The darker misos have been fermented longer and have a more intense and salty flavor. Both are great! I like the lighter miso for using in salad dressing and light sauces. I like the more intense flavor of red miso for marinades and hearty soups.

Miso also has potential health benefits. I have written before about the health aspects of fermented foods, and miso falls into this category. Fermented foods like miso, tempeh, and soy sauce, eaten in moderation, are a nutritious food choice.

Okay so let’s get busy learning how to use miso paste in the kitchen! I love adding miso to already existing recipes or just as a condiment.

Here are 5 easy, no-recipe required ways to use miso paste, remember to use less or no salt:

  1. Slather some white (aka mellow) miso onto grilled corn on the cob
  2. Add a tablespoon to stir fry
  3. Omit the salt and stir into your favorite vinaigrette salad dressing for an Asian flare
  4. Add to sauteed vegetables like mushrooms, onions, and greens
  5. Add to mashed potatoes or mashed cauliflower (whisk with a little water to make it thin)

And for even more inspiration, here a 6 more gorgeous ways to use miso paste from my RD blogger buddies:

Raspberry Miso Glazed Salmon with Cabbage Slaw from McKenzie:

raspberry-miso-glazed-salmon

Tofu and Brussels Sprouts in Miso Sauce from MJ:

Tofu-and-Brussels-Sprouts-in-Miso-Sauce-with-Farro

Buffalo Chickpea Quinoa Burgers with “Blue Cheese” Dressing from Kara:

Buffalo Chickpea Quinoa Burgers with “Blue Cheese” Dressing

Miso Broccoli and Quinoa Salad from me:

miso-broccoli-quinoa-salad

Roasted Carrot And Quinoa Salad With Soy-Miso Dressing from Rachael:

Roasted Carrot and Quinoa Salad With Soy-Miso Dressing

Vegan Miso Green Bean Casserole from MJ:

Vegan-Miso-Green-Bean-Casserole

I hope you will start adding miso paste to your repertoire, I know it will become a go-to ingredient!