Intermittent Fasting: Is It Right for You?

For years, we have been bombarded with messages telling us that breakfast is the "most important meal of the day" and that eating every three hours will "speed up your metabolism." If that's true, then fasting and skipping meals must wreak havoc on your metabolism and cause weight gain, right? Maybe not.
Recently, intermittent fasting has gained popularity as new research studies and diet trends emerge. Fasting has been practiced for centuries (usually for religious regions), but is there a benefit to intermittent fasting and time-restricted feeding (that is, consuming energy intake within a specific time window each day)? The short answer: probably.
Keep in mind there are currently only two trials in human beings that look at time-restricted feeding interventions, so more research is warranted. With that said, the results are promising. Both of the trials found significant reduction in weight from this type of eating pattern, while one study even saw reductions in fasting blood glucose and improvements in LDL and HDL cholesterol levels.
Key takeaways from three pieces of research include:

• The fasting occurred daily for at least 11 hours between 7 p.m. and 6 a.m. in one study and was given as one meal (with comparison group eating three square meals) in another study. So, although recent diet trends recommend a 16-hour fast with eight hours of eating, there are still inadequate data to determine the ideal fasting period.
• Research in animals suggests that intermittent fasting not only can reduce obesity but also can reduce chronic diseases such as diabetes and cancer, and conditions such as nonalcoholic fatty liver disease.
• Opponents of intermittent fasting state that periods of fasting lead to periods of overeating. However, this is not clear and has not been proven. 
• Data are lacking regarding the effects of intermittent fasting on other health behaviors such as diet quality, sleep and physical activity — all important factors in overall health.

Should You Try Intermittent Fasting?

While this summary discusses intermittent fasting as a promising approach for weight loss and metabolic health, as a registered dietitian nutritionist, I would not recommend it to everyone. People who are underweight, have a history of eating disorders, people with diabetes or problems with blood sugar control, people with any medical condition and people taking medications should never fast without consulting with a doctor first.
Also, currently, intermittent fasting does seem to be more of a trend than a sustainable way of eating. And the best eating pattern will always be one that you can create a lifestyle around and that you enjoy. If you're reading this information and aren't sure how this fits into your lifestyle, work with an RDN to create a successful nutrition plan tailored to you.

Slow-Cooker Cranberry Roasted Turkey Breast

Hosting a big crowd this holiday season and want to serve extra food that doesn’t create a lot more work? Here’s your answer. Making this slow-cooker turkey breast is not only easy — it uses no oven space and ensures that there will be plenty of moist, flavorful meat to go around, including for sandwiches the next day. 

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 Cranberry Roasted Turkey Breast

Serves 6-8 

Ingredients 

• Nonstick cooking spray 
• 1 tablespoon quick-cooking tapioca 
• 1 cup dried cranberries 
• 2 tablespoons butter or olive oil 
• 2 tablespoons thinly sliced shallot 
• ½ teaspoon kosher salt 
• ¼ teaspoon dried thyme 
• ¼ teaspoon ground black pepper 
• 1 teaspoon red wine vinegar 
• 1 14-ounce can whole berry cranberry sauce, divided 
• 1 6 to 7-pound thawed turkey breast, rinsed and patted dry 

Instructions 

1. Coat the slow cooker crock with cooking spray. Sprinkle the tapioca and dried cranberries in the crock and set aside. 
2. Heat the butter or olive oil in a small saucepan over medium heat. When hot, add shallot, salt, thyme and black pepper. Cook and stir until shallot is soft and fragrant, about 5 minutes. Add vinegar and ¼ cup cranberry sauce and stir to heat through. Set aside remaining cranberry sauce. 
3. Remove the turkey breast skin, if desired. Place the turkey in the crock, breast side up if possible — the shape of your cooker may require the turkey be cooked on its side, which is fine. Pour the shallot and cranberry mixture over the turkey and cover and cook 8 hours on low or 4 hours on high. 
4. Transfer the turkey to a platter and tent with foil, letting it rest at least 10 minutes before slicing. Skim and discard any visible fat from the cooking juices in the crock and add the reserved whole-berry cranberry sauce, stirring well. 
5. Slice the turkey breast and serve the sauce on the side. 

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Get a Seafood Fix on National Bouillabaisse Day

Bouillabaisse is a seafood stew that hails from Marseille in France's southern Provence region. Bordered by the Mediterranean Sea, this region has abundant seafood. The dish was originally a stew prepared by fishermen using seafood that they could not sell at market. A variety of seafood can be used, but it is typically made with a combination of shellfish and fish.
The fragrant broth, which includes onions, leeks, fennel, garlic, saffron and cayenne, is the true hallmark of the dish, and a crusty baguette makes the perfect accompaniment for soaking it up. Traditionally, the bread is topped with a homemade mayonnaise spread.
This simple version of bouillabaisse is slightly less labor intensive than more traditional recipes but, with an abundance of flavor, it will help you celebrate National Bouillabaisse Day the right way!

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Bouillabaisse 

Serves 6 

Ingredients 

• 3 tablespoons olive oil 
• ½ cup diced onion 
• 1 cup diced fennel bulb 
• 1½ cups thinly sliced leeks, whites only 
• ¼ teaspoon salt 
• 3 diced cloves garlic 
• 1 cup diced beefsteak tomatoes 
• 2 bay leaves 
• Pinch of saffron 
• ¼ teaspoon cayenne 
• 4 cups seafood or fish stock 
• 1 16-ounce lobster tail (optional) 
• 2 cups fingerling potatoes, halved or quartered into similar sizes 
• 2 dozen littleneck clams 
• 2 pounds sturdy white fish (such as rockfish, monkfish, halibut, or cod), cut into 2-inch pieces 
• 2 dozen mussels 
• 8 ounces scallops 

Instructions 

1. In a large pot, heat olive oil over medium heat. Add onion, fennel and leeks. Season with salt. Cook until translucent. Add tomato and garlic and cook until tomatoes become soft. Add bay leaves, cayenne and saffron and cook for 2 minutes. Add fish stock. Cover and let simmer on low heat for 20 to 25 minutes. Remove bay leaves. 
2. Add broth and vegetables to a blender or food processor. Puree into a loose, chunky sauce. Strain the liquid through a fine mesh strainer. Place strained broth back into large pot. Discard the vegetables. 
3. In a separate pot, boil lobster until shell is bright red, about 5 minutes. Remove and set aside. Add fingerling potatoes to boiling water and cook until soft, then remove. Once lobster has cooled, remove lobster meat from tail and claws. 
4. In large pot, heat broth to a simmer. Add clams and cook for 2 minutes, covered. Add fish pieces and mussels. Recover pot and cook for an additional 6 minutes. Add lobster and potatoes, recover, and cook for 2 more minutes to heat through. 
5. Portion the bouillabaisse into 6 dishes. Serve with toasted baguette.

The Culinary Challenge of Marbled Rye

First cultivated as a food crop in the poor soil and harsh climate of northern and eastern  Europe and Russia during the 4th century BCE, rye remains popular in these regions and across the globe. The original loaves of northern and eastern Europe and Russia were made with 100-percent rye flour — dark, dense, strong, sustaining. As these traditions came to America, the loaves lightened in both color and heft as portions of the rye flour were replaced with softer, cheaper wheat-based flours. For better or worse, the blend stuck.
My recipe is made from one part light rye flour to two parts bread flour, and incorporates olive oil and molasses, which all contribute to a  hearty-yet-fluffy bread. Sweet licorice-like caraway seeds add a gentle crunch and drive home the classic flavor.
Marbled rye is not the easiest to put together, but with a little hands-on effort, this beautifully decorative bread is definitely worth it. My marbling is created by layering and rolling portions of plain rye dough with portions of the same dough darkened with cocoa powder. The end result was faint — next time I might increase the amount of cocoa or try a cocoa-espresso powder combo to give it a boost.
In order to have your two doughs ready to marble at the same time, measure out all your ingredients — and combine dry ingredients, for both the light and dark doughs — in advance. This significantly streamlines the process, ensuring that both dough portions are done rising and ready to work with within minutes of each other.
Devote a cool morning to baking, turn up the oven fires, and turn out warmth, yeasty aromas, and a fancy yet homey bread. I do hope you try for yourself!

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Marbled Rye Bread 

Makes: 1 very large loaf (about 28 thin slices) 

Ingredients 

For the light rye dough  

• 3 ounces, or roughly ¾ cups, light rye flour 
• 6¾ ounces, or roughly 1½  cups, unbleached bread flour 
• ¾ teaspoon salt 
• 1 teaspoon instant yeast 
• 1 teaspoon caraway seeds (optional) 
• ¾ cup + 1 tablespoon lukewarm water, between 110° and 115° F, divided 
• 1 teaspoon molasses 
• 1 tablespoon olive oil 

For the dark rye dough 

• ¾ cup light rye flour 
• 6¾ ounces, or roughly 1½ cups, unbleached bread flour 
• ¾ teaspoon salt 
• 1 teaspoon  instant yeast 
• 1 teaspoon  caraway seeds (optional) 
• ¾ cup + 1 tablespoon lukewarm water, between 110° and 115° F, divided 
• 1 teaspoon molasses 
• 1 tablespoon olive oil 
• 1 tablespoon unsweetened cocoa powder, whisked into 1 tablespoon water to form a paste 

Instructions 

FOR THE LIGHT RYE PORTION:

1. In a large mixing bowl or the bowl of a stand mixer, briefly stir together the flours, salt, yeast and caraway seeds, if using. Add ¾ cup warm water, molasses and olive oil to a large liquid measuring cup or small bowl and stir to combine. 
2. Pour liquid ingredients into the dry, and mix with your hands, a wooden spoon or a stand mixer fitted with the dough hook attachment, on low, until a rough dough is formed. Scrape the sides of the bowl with a spatula or dough scraper to help incorporate any of the remaining dry bits. Continue to knead with your hands or stand mixer, with speed increased to medium-low, until dough comes together in a cohesive ball, adding 1 tablespoon water only if needed. The dough is ready when it is smooth, springs back when gently pressed, and is tacky but not sticky to the touch or sticking to the sides of the bowl. 
3. Knead the dough a few times on a lightly floured surface to help form it into a ball. Transfer to a lightly oiled bowl, and roll it around to coat. Cover with plastic wrap and set aside at room temperature or inside a turned-off oven until doubled in volume, about 90 minutes. 

FOR THE DARK RYE PORTION:

Immediately after completing the light rye portion, repeat the same process as above for the dark rye portion, adding the cocoa-water paste to the liquid mixture before adding it to the dry ingredients. Following the same process for kneading, transferring to oiled bowl and covering lightly with plastic wrap for 90 minutes or until doubled in volume. This portion should be done proofing only a few minutes after the light rye.

MARBLING AND BAKING

1. When both doughs are risen, line a large baking tray with parchment paper or a baking mat. Place the dough balls onto a lightly floured surface, and divide and shape each ball into 2 evenly sized oblong circles, roughly 8 inches long and 5 inches wide. Stack the dough portions on top of one another (see photo at right), alternating light and dark, to total 4 layers.  
2. Starting from the long side, roll the four layers tightly to form a log, pressing the dough together with your fingers as you go and pinching the final seam as best you can. Very briefly — otherwise your marbling won't be as prominent — use the palms of your hands to gently roll the loaf back and forth, working from the center out toward the ends, to help stretch and seal the dough.  
3. Transfer the dough, seam-side down, to a baking tray and drape a piece of oiled plastic wrap loosely over the top. Rest again, at room temperature, until almost doubled in volume, between 60 to 90 minutes. 
4. Preheat the oven to 350°F with a rack in the middle position. Remove plastic from the dough. If you wish, cut a few ¼-inch-deep slits on a diagonal across the top of the loaf. Bake, rotating the tray once at halfway point, until the bread is golden brown and cooked through, about 40 to 45 minutes. When done, the bread should sound hollow when tapped on the bottom, and an instant-read thermometer should register 190°F. 
5. Remove the bread from the oven and transfer to a wire rack. Cover with a light kitchen towel for a more tender crust and soft interior. Cool completely, at least 1 hour, before slicing or storing. 
6. Bread will keep 3 to 5 days in a sealed plastic bag or container on the counter. For longer storage, slice the bread in half and wrap first with plastic, then foil. Freeze the wrapped loaf in a tightly-sealed freezer bag or container up to 1 month. To enjoy from the freezer: Remove the bread from its container and thaw in wrapping for 30 to 60 minutes at room temperature. Preheat the oven to 425ºF, and bake 3 to 5 minutes. Alternatively, thaw the bread overnight in its container and wrapping on the counter. Slice and eat as desired!

Slow Cooker Greek Shrimp and Rice

Greek flavors are so fresh and tasty, and using the slow cooker is so easy! If you've never cooked seafood in the slow cooker before, this recipe is a great introduction. I used smaller, frozen raw shrimp in my dish, but you can substitute large or jumbo shrimp — whichever you prefer.

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Slow Cooker Greek Shrimp and Rice 

Recipe by Kitty Broihier, MS, RD, LD

Ingredients

• 1 8-ounce bottle clam juice or fish stock
• 1 tablespoon olive oil
• 1 tablespoon freshly squeezed lemon juice
• 2 cloves garlic, minced
• 1½ teaspoons dried oregano
• ½ teaspoon kosher salt
• ¼ teaspoon ground black pepper
• 1½ pounds raw shrimp, peeled, deveined and tails removed
• 2 cups cooked white or brown rice
• 2 cups baby spinach
• ½ cup feta
• ¼ cup Kalamata olives, pitted and sliced
• 2 tablespoons fresh Italian parsley, chopped

Directions

1. Stir together clam juice or fish stock, olive oil, lemon juice, garlic, oregano, salt and pepper in slow cooker crock.
2. Add shrimp and stir to coat with liquid.
3. Cover and cook 1½ hours on low heat setting.
4. Stir in cooked rice, cover and cook an additional 1 hour on low heat setting.
5. Stir in spinach, feta and olives. Spoon into 4 bowls and garnish with parsley. Serves 4.

How to Build a Charcuterie Plate on a Budget

On a summer day spent hanging out at the beach, exploring nature or playing in the park, the last thing I want to do is turn on the oven to roast a chicken. Instead, I'm hoping for a quick and light dinner — no cooking required — that will get me right back outside to enjoy the last hours of a long summer evening. At times like these, my go-to is a charcuterie plate: fancy cheeses, thinly sliced meats and special accompaniments.
I first experienced the wonders of charcuterie at a hip restaurant in Boston's Back Bay, but it was too expensive to keep going back, so I decided to make one myself.

Assemble Cheeses and Meat

While the individual items on a charcuterie plate can get pricey, there are easy ways to cut down on the cost. For instance, you only need two or three slices of cured meat per person. If you're only feeding two people, it may be cheaper and more delicious to buy a small amount of the fancy stuff at the deli counter than choosing more of a pre-packaged variety.
When it comes to selecting cheeses, I like to choose a trio: one hard (such as cheddar), one soft (such as goat cheese) and one somewhere in between (such as blue cheese or brie). If you're looking for advice, ask for help. When I'm at a more upscale grocery store or farmers market, I like to strike up a conversation with the cheese monger. These people truly know and love what they are doing, and they usually are happy to slice off a small taste so you do not have to purchase a large, expensive chunk of cheese. My other strategy is to rummage through the "scrap" cheese bin; there you can find small pieces of high-priced cheese for under $2!

Add "Snackables"

Because cheese and cured meats are high in saturated fat and sodium, I like to add balance to the plate with healthier sides, such as:

• Whole-wheat baguette slices (for fiber)
• Unsalted nuts (for extra protein and unsaturated fats)
• Olives (high in sodium, but also high in healthy fats)
• No-sugar-added preserves or honey
• Dried fruits
• Hummus

Don't Forget Produce

Make sure there's plenty of bite-sized fruits and veggies on the plate, too. Half of every meal — even a charcuterie plate — should consist of these foods. My favorites include:

• Strawberries or other berries
• Cherries
• Sliced starfruit
• Citrus segments
• Sliced apples, pears or peaches
• Figs
• Grapes
• Cherry tomatoes
• Chilled roasted vegetables
• Canned artichoke hearts, drained
• Fresh herbs

It may seem fancy, but charcuterie plates are completely adaptable — pick and choose to please your taste buds and budget. Plus, you can avoid dirtying your pots and pans. All you need is a large cutting board, a knife or two, some toothpicks and some napkins. Lay everything out on the cutting board and dinner is served!

My Family's Favorite Vegan Chocolate Mousse

This simple, no-cook, vegan dessert recipe can be whipped up in a matter of minutes and will satisfy even the most discerning sweet tooth. It was the go-to snack for my children when they were young, and it remains a family favorite today.

Info for Chocolate Lovers

Cocoa powder is made by removing the fat (cocoa butter) from bitter chocolate and powdering the remaining material. Using cocoa powder is a great way to get the benefits of cocoa flavonoids (a class of phytochemicals that may have a role in lowering blood pressure) without the saturated fat calories from cocoa butter.

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Velvety Vegan Chocolate Tofu Mousse 

Recipe by Layne Lieberman, MS, RD, CDN

Ingredients

• 1 banana, broken into chunks
• 12 ounces firm tofu, silken preferred
• ¼ cup pure maple syrup
• 2 tablespoons blackstrap molasses
• 5 tablespoons unsweetened cocoa powder
• 3 tablespoons soymilk
• ¼ teaspoon ground cinnamon

Directions

1. In a blender, combine all ingredients, cover and puree until smooth.
2. Pour into individual ramekins and refrigerate for at least one hour before serving. Serves 4.

Sodium and High Blood Pressure — 5 Tips to Take Control

Sodium — that is, salt — is the food industry's dirty little secret for taste enhancement and cost savings in the production of food. If you deconstructed a corn chip or cheese doodle, you'd realize these snacks are essentially puffs of air coated in salt and processed flavor powder. Yuck!
But put these salty snack foods in a package of screaming rainbow colors and advertise them with a funny commercial and, well, we seem to not be able to resist.
Snacks aren't the only place where excessive sodium lurks. Restaurants rely on it, too. Spices, rubs, marinades and those cute little dribbles of sauce on the plate are where most of the sodium is hidden in the world of fine dining, while fast staples such as burgers and fries are often loaded with sodium. The reason is simple: sodium adds flavor and can mask lesser quality ingredients.

5 Ways to Fight Back Against Sodium and High Blood Pressure 

1. If you are healthy and have no family history of high blood pressure and cardiovascular disease, the 2015-2020 Dietary Guidelines for Americans recommends consuming no more than the 2,300 milligrams of sodium per day. However, if you are in certain risk categories — if you have a family history of high blood pressure or cardiovascular disease; if you are African American; if you are 51 years old or over; if you have diabetes or chronic kidney disease — the American Heart Association recommends your daily sodium intake be 1,500 milligrams per day.
2. Know your personal health history, particularly your blood pressure and weight, and consult with your doctor about what to do next. Many physicians recommend the DASH diet, which follows a high-fiber and low-fat diet rich in fruits and vegetables, whole grains, lean meats and poultry and beans.
3. Find flavor from places other than sodium. For instance, use roasted garlic, caramelized onions and fresh or dried herbs rather than salt
4. Keep a food record so that when you make a change you can see your progress in writing.
5. Don't forget to exercise at least 150 minutes per week … better yet, make it one hour a day. Exercise will help keep your blood pressure normal — and also help keep your body strong and fit, your mind clear, your kidneys working right and your weight down.

Wild Honeysuckle Simple Syrup

Honeysuckle Foraging Safety Notes

If you go off foraging for honeysuckle, there are some very important things to note.​

1. Honeysuckle berries are poisonous.
2. Not all varieties of honeysuckle are edible. Be sure to check with a local botanist or foraging expert before proceeding.

Add honeysuckle syrup to coffee, tea or a cocktail of vodka and seltzer! Or, add a teaspoon into a homemade dressing as a thickener and sweetener.

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Honeysuckle Simple Syrup 

Recipe by Carlene Thomas, RDN, LD

Ingredients

• 1 cup honeysuckle flowers
• ¾ cup sugar
• ¾ cup water

Directions

1. Strip the vines off the honeysuckle flowers and rinse the flowers.
2. Add sugar and water to a small pot on the stove. Bring to a simmer until sugar dissolves. Add honeysuckle flowers and remove from heat. Steep for 30 minutes. Strain and bottle. Store in the refrigerator.

Diagnosed with High Triglycerides? Why Fish and Supplements Need to Be Part of Your Diet

If at your most recent physical exam, your doctor told you your triglycerides were too high, consider eating more fish or taking a fish oil supplement. Why? Consuming the omega-3 fatty acids DHA and EPA — a group of fatty acids that human bodies don't produce on their own — has been shown to lower triglycerides … not to mention promote heart health, reduce mental decline with aging and reduce overall mortality.
But before we move on, let's take a step back to really understand what "high triglycerides" means. Triglycerides are a type of fat found in blood. When we eat, our bodies convert unused calories into excess triglycerides, which are stored in our fat cells. Later, hormones release triglycerides for energy between meals. When more calories are eaten than burned — particularly carbohydrates and fats — this can increase our triglycerides. So if you're not expending enough energy, your fat stores, essentially, build up.
High levels of triglycerides in the bloodstream have been linked to atherosclerosis (when plaque builds up inside arteries) and heart disease. The same habits that promote overall health — such as maintaining a healthy weight, avoiding solid fats and added sugars, limiting alcohol consumption and exercising — also work to keep triglycerides within a normal range.
Now back to the recommendations. Because our bodies don't naturally produce DHA and EPA, it's essential to make sure you're getting enough. You can get meet your recommended DHA and EPA intake from eating a variety of fish (salmon and tuna contain the highest amounts) at least two times a week; and from foods that contain the omega-3 fatty acid ALA, which can be converted into DHA and EPA by the body, such as walnuts, chia seeds and flax seeds. Or, consider taking a fish or algae oil supplement. They are reliable sources of DHA and EPA, especially if you're worried about getting enough from diet alone. However, before deciding on a supplement, consult with your doctor or registered dietitian nutritionist.

Should You Be Concerned About Carrageenan in Your Food?

Carrageenan is an ingredient that helps emulsify, stabilize and thicken packaged foods. An FDA-approved food additive refined from red seaweed, carrageenan is found in a wide array of items including some dairy foods like ice cream, chocolate milk and sour cream, plant-based milk-alternatives such as soy, almond, hemp and coconut “milks,” and frozen pizzas. 
Over the years, carrageenan's safety has been questioned, with some studies linking the additive to intestinal inflammation. However, recent research findings published in the journal Food and Toxicology and funded by the industry-backed International Food Additives Council indicate that carrageenan does not cross the intestinal epithelium — a barrier that keeps out the bad stuff and lets in good stuff — and does not cause intestinal inflammation. The findings may seem biased to some, since the study was funded by the food industry — this alone, however shouldn’t indicate bias. The food industry has a vested interest in only using ingredients that are safe for its consumers. 
While many companies are choosing to remove carrageenan because their customers want them to, it’s important to consider the implications of decisions like this. When companies replace an ingredient that has been used for decades, and which science and the FDA says is safe, what are they using for its replacement? For many foods where carrageenan is used to prevent separation, a simple “shake well before using” statement on the label might suffice. However, other products might need a substitute ingredient. As we’re seeing with the plastic and metal liner BPA, the replacement is also linked to adverse health outcomes. When consumers demand ingredients be removed from a product, what they’re also perhaps unwittingly demanding is that these ingredients be replaced with something less researched and lacking the same comprehensive understanding of long-used ingredients' safety and use levels.  
Packaged foods need food additives like carrageenan to have an acceptable quality and shelf life. While carrageenan is typically only used in small amounts, some shoppers may still wish to avoid carrageenan-containing foods. Buying fewer packaged foods, checking ingredients lists and eating less food overall can help reduce intake. If you have time to grow, harvest, prep and cook everything you eat to avoid certain additives, then more power to you! Since ingredients aren’t eaten in isolation, we know it’s our eating patterns overall that contribute to healthful diets. If you’re cutting out food additives like carrageenan but still consuming excess amounts of sodium and calories, for example, and not getting enough physical activity, then your overall health isn’t going to improve.

Technology for the Well-Managed Kitchen

The Device

The hiku fits neatly in your hand, and can be used in your kitchen or wherever you take it. With a brief set up, you’ll be easily adding items to your list in minutes by either scanning them or speaking their names directly into the device. The hiku beeps to confirm the addition. When you’re done, place the hiku on any surface and it powers down on its own — no fumbling with on/off buttons. You can even stick it to your refrigerator using the magnet on its side.

The App

The hiku app is where the real action takes place. In it, there’s the option to create multiple shopping lists. Items are grouped in aisles, which can be edited to match a store's layout or line up with your personal preferences. If aisles aren’t your thing, hide them altogether. Share your list with friends and family with a simple click. Cross off items while walking through the supermarket or from wherever you are. The app also includes a battery meter that tells you how much juice your device has left — no pun intended — and recharging is a breeze with the included cord. 
Hiku aims to make listing and shopping easier. The app stores recent shopping list items for easy recall and offers a “get it now” button for ordering groceries directly via online retailers. This is where one of two downsides to the device/app come in. Unfortunately, the online grocer options are limited. It probably depends on geographical location, but I only had one choice. The other downside? If you're a brand fanatic, you might find that more obscure brands aren’t in the hiku database, and you’ll need to speak or manually type them. Whether you have the device or not, you can download the free hiku app from the Apple store or Google Play and use the shopping list feature to get a feel for the interface before buying or committing to the device. 

What Sets It Apart?

So, what's the difference between the hiku device/app combination and any of the many grocery list apps out there, including those that allow you to speak your list into your phone? I think the differentiator is hiku’s sleek design, interface, speed and connectedness. Using hiku to create a list is arguably faster than going through a mobile app — as the product site notes, "With a mobile app alone, every time you want to scan an item you have to find your phone, unlock it, find your app, launch it, tap add, choose scan, wait for the camera to load, focus on the barcode, and then wait for the results. With hiku you press one button and you're done." For some, that might be worth the extra money to spend on a device.   
Hiku is a small, attractive tool for organizing shopping lists, and it’s ideal for families and individuals who like to keep closer tabs on their kitchen inventory and share where that inventory is lacking. 

Strawberry and Cream Mug Cake

Recipe by Alexandra Caspero, MA, RD

Ingredients
Cake

• 2 tablespoons siggi's Strawberry Non‑Fat Yogurt
• Cooking spray
• 1 large egg
• 1 tablespoon vegetable oil
• ⅛ teaspoon baking powder
• ¼ teaspoon vanilla extract
• 2 tablespoons cane sugar
• 5 tablespoons all-purpose flour

Topping

• 1 tablespoon whipped cream, optional
• 2 large strawberries, thinly sliced, optional

Directions

Lightly coat large mug with cooking spray. Add yogurt, egg, oil, baking powder, vanilla extract, sugar and flour to mug and whisk with a fork until smooth. Microwave for 2 minutes, 50 seconds at low power (about 30-percent power). Let sit for 90 seconds before removing. Enjoy as is or topped with whipped cream and sliced fresh berries. Serves 1.

Nutrition Information
Serving size: 1 cake

CALORIES 446; TOTAL FAT 19g; SAT. FAT 3g; CHOL. 166mg; SODIUM 134mg; CARB. 58g; FIBER 1g; SUGARS 27g; PROTEIN 13g

Take a Cue from Millennials, the Generation of Gourmet Snackers

For millennials, eating is no longer a means of getting sustenance. It’s an experience, and this young generation craves something innovative and unique — think food trucks, wine and cheese pairings and online dinner meet-ups.
Millennials are also reshaping food culture by opting for snacks over the traditional three meals per day. According to a 2015 Euromonitor analysis, they snack significantly more than any other generation with an average of 3.05 snacks consumed per day compared with 2.26 snacks consumed daily by Generation X, 1.53 by baby boomers, and 1 by adults older than 63 years.
Not only are millennials snacking more, they are demanding gourmet snacks with an expanded variety of flavors and ingredients. Ho Hos and Flaming Hot Cheetos are being replaced with organic dark chocolate pistachio clusters and chipotle black bean chips from the local farmers market. Millennials want healthier snack options and are more likely to read nutrition labels before making a purchase. They are choosing fresh, unprocessed snacks lower in calories, hydrogenated oils and salt.
Even with intentions of choosing healthy snacks, it’s easy to be tricked by unbalanced snacks, millennial or not. The key is to shoot for snacks that promote fullness and satisfaction while also supplying energy.
For healthy snacks that are still innovative and unique, try some of these balanced, gourmet options.

• Endive and carrots with roaster red pepper hummus 
• Berries and granola and Greek yogurt 
• Fresh pear slices served with brie cheese 
• Dried mango chunks paired with dried edamame 
• Rice cake with peanut butter and honey 
• Balsamic vinegar and basil whole-grain crackers topped with mozzarella cheese slices 
• Sprouted-grain toast with avocado and tomato  
• Green apple slices spread with almond butter and sprinkled with sea salt 
• Blueberries paired with spicy pumpkin seeds

Adopt a Mindful Approach to the Holidays

 Most of our lack of control during this time of year, which tends to lead us toward yo-yo dieting, is because of the mindless eating practices we follow the rest of the year. I often recommend a "no-diet" approach during the holiday season. This doesn't mean saying no to everything — rather it means saying yes to a healthy relationship with food. Here are three ways to accomplish this during the month of December.

Take the 10-Chew Test 

It takes about 10 chews for your mind to get the maximum satisfaction out of what you eat. Our favorite “cheat foods” are often extremes on the sweet, salty or fatty spectrum. All of these tastes send positive, happy signals to our brains. When you are served Grandma’s famous pie or your other favorite holiday foods, chew each bite at least 10 times. This allows you to enjoy the food more, meaning it will be easier to push away from the table when both your brain and belly are happy. 

Avoid Substitutes — the Truth about Food Fretting 

When we classify foods as “bad,” we fall into a cycle that looks like this: “I cheated and ate a piece of cake so the rest of my day is ruined.” This food categorization confuses us, meshing the positive emotions and brain signals created when we eat food like a piece of cake with a negative thought: “I failed because I ate this.” This emotional turmoil leads to stress, which usually ends in emotional eating. Instead of engaging in the negative cycle of subbing your favorite cake for a healthier version, eat the cake — or whatever your favorite food is — but eat it more mindfully. This is a perfect opportunity to try out the 10-chew test. 

Share Your Favorite Foods Online 

A recent study found that taking pictures of food and sharing them on social media actually increases our enjoyment of what we eat.  While you may not need to post that picture of your Thanksgiving turkey or pumpkin pie — since you probably already enjoy that enough — posting pictures of fruits and vegetables is a great way to enjoy them more! The delay in eating causes you to want the food more, and improves your experience. 

A Taste of Sudanese Halal Cooking

While living in Sudan, a predominantly Muslim country, I had the wonderful opportunity to eat like a local. I was even invited to several iftar meals, which celebrate the breaking of the day's fast during Ramadan. It was during these meals that I truly fell in love with Sudanese cuisine. Even today, back home in Los Angeles, these halal recipes remain some of my favorites.

What Is Halal?

In Arabic, "halal" means "permitted" ("haram" means "forbidden"). Halal foods are ones that Muslims are allowed to eat, and the term often is used to describe how the food is prepared. Pork and alcohol are never permitted to be consumed. But other meats only are considered halal if they follow strict rules. In this way, halal has similarities to the Jewish practice of kosher, but there are some important distinctions. For instance, for meat to be halal:

• The animal must be alive before slaughter.
• To make the slaughter as fast and painless as possible, the animal's blood must be drained and a knife must be used which is four times the size of the neck and razor-sharp.
• No other animals can witness the slaughter.
• A Muslim must bless the animal before carrying out the slaughter. Or, depending on the branch of Islam, a Jew or Christian also may conduct the slaughter.

This traditional halal recipe from Darfur, Sudan, uses peanut butter; ground nuts are a staple crop in the region. I love how peanut butter acts as a fantastically nutritious (it's high in protein and a great source of healthy fat) addition to this savory dish.

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Sudanese Savory Peanut Chicken 

Recipe by Mascha Davis, MPH, RDN

Ingredients

• 2 halal chicken breasts, cut into cubes
• 1½ tablespoons peanut oil, sesame oil or vegetable oil, divided
• ½ cup tomatoes, diced
• ¼ cup onion, finely diced
• 1 clove garlic, minced (or 1 teaspoon garlic powder)
• ½ teaspoon salt
• 2 tablespoons natural peanut butter
• ¼ cup water

Directions

1. Sauté chicken in 1 tablespoon oil over medium heat in a large pan until cooked through. When chicken reaches an internal temperature of 165°F, remove from heat and set aside.
2. Add remaining oil to the same pan, still on medium heat. Add tomatoes, onion and garlic. Sauté until soft.
3. Add salt and peanut butter and mix until everything is combined. Add water and stir.
4. Add cooked chicken back into the mixture and bring to a boil. Cook for 3 to 4 minutes.
5. Serve over rice with a side of vegetables, such as broccoli or sautéed greens.

Cooking Note

• Make the dish vegan-friendly by substituting tofu for chicken.

How You Can Build a Smart Snack Schedule

Snacking can support a day of healthful eating — or it can sabotage it!

Research suggests that Americans are snacking more than ever, with a recent study indicating that 27 percent of children's total intake for a day comes from snacks. And, according to NHANES data, adults consume an average of 400 to 600 calories a day from snacks.

Given these data, it is important to understand the basics of building healthy snacks that support physical, mental and emotional health. In the video blog below, I provide practical tips about snacking smarts.

 What tips do you share with clients or use yourself when it comes to snacking? Share your ideas in the comments section.

Grumpy on a Sunshiny Day? It Could Be Dehydration

Summer is in full swing. Sunshine and warm weather should put a smile on your face and make you happy. Well, it does not work for everyone. As temperatures rise, many people are at greater risk of becoming dehydrated, which not only affects their physical wellbeing but also their mood.

A new study, published in the Journal of Nutrition, found that feeling unsettled, fatigued or unable to focus may be caused by lack of fluids in the body. Even when only mildly dehydrated, study participants experienced headaches, feelings of exhaustion, and inability to concentrate. They also felt irritable and less sociable. Although only women were enrolled in this particular research, experts say there is no reason to assume the findings were not applicable to men.

Dehydration often takes place insidiously, meaning most people don’t even feel thirsty when the effects set in. But if lost fluids are not replenished in a timely manner, it can get progressively worse to the point where dehydration can lead to lasting damage, especially to the kidneys.

The fact is that the body cannot function properly without enough fluids. Those are needed to keep its temperature normal, to lubricate and cushion joints, to protect the spinal cord and other sensitive tissues, and to enable waste removal through urination, perspiration and bowl movements.

Symptoms of mild to moderate dehydration include dry mouth, thirst, decreased output of urine, constipation, dry skin, and sleepiness, dizziness and lightheadedness. Severe dehydration has many of the same symptoms but to a much higher degree. Additionally, there can be disorientation, rapid heartbeat, hyperventilation, fever, diarrhea, vomiting and, in extreme cases, loss of consciousness.

The risk of dehydration is not the same for everyone. Children and the elderly are especially vulnerable, and so are people with chronic illnesses like kidney disease and heart health problems.

Those who work or exercise outside in warm or hot weather are strongly advised to closely monitor their hydration needs. The sensation of thirst is not always a reliable indicator. By the time someone gets thirsty, the dehydration process may have already advanced.

Water is the logical choice to rehydrate the body. Adding fruit juice for quicker absorption or a sports drink like Gatorade to boost electrolytes can provide additional benefits. It is important, however, to limit sugar intake when using such beverages, most simply by diluting them with water.

A Family Tradition: Apple and Pumpkin Picking

Apple Picking
Deciding which apples to pick becomes a task on its own. First, find out which apples are ready to be picked then we locate them on the map. We also collect different varieties – locating those good for munching, baking pie, or making applesauce.  Once we make our plan of action, we split and conquer. My brothers, parents, sister, brother-in-law, and husband all end up running in different directions—it becomes utter madness!

My kids are so excited to pick the apples, collect them in their bushel bags and though my son won’t touch an apple at home—he’ll sink his teeth into as many varieties as possible when we’re at the orchard.

Veggie Time
Once the apples are collected, it’s time to move onto the vegetables. Yes, that's right. I found a local orchard that also allows us to pick apples and vegetables. It also has fun activities for kids like hay rides and a ridiculously huge corn maze. Not only does this make great memories in my kiddos, it also enables me to teach them the concept of farm-to-table.

Last year we collected one of the largest butternut squashes I’ve ever seen. This time around we picked string beans, a pretty large squash, eggplant, peppers, corn and tomatoes. I showed my kids what to look for in each of the veggies and we practiced picking them together. I also explained to them some basic facts about the foods we picked, such as why some peppers are green and others are red. Then we discussed how we will cook them at home.

Pumpkin Patch
Last but not least, it was time to choose our pumpkins. We chose smaller pumpkins for the kids to color and decorate the kitchen. Then my kids searched for the perfect pumpkin to carve for Halloween. My husband (as he does every year, without fail) grunted about the weight of the pumpkin as we lugged it all the way to the car.

Family Tradition
This seven-year family tradition is one I am very proud of. Not only do my kids enjoy their time at the orchard, but they also learn to value the hard work it takes to harvest fruits and vegetables. I hope my kids will continue this tradition with their own families when they grow up.

Three Steps to Enjoy the Not-So-Exotic Papaya

Summer is finally here, and with it comes an abundance of seasonable fruits and vegetables. One fruit in particular, the papaya, sees its peak in early summer and fall. The papaya tree, native to South and Central America, is believed to have been first cultivated in Mexico. Despite its proximity to the United States, papayas are often labeled as “exotic” fruits, which may be intimidating to consumers. Don’t be fooled! Selecting, storing and eating papayas is just as simple as eating a banana or apple. Here are three easy steps to enjoying this delicious fruit:

1. Select: Papayas can be found year-round in North American grocery stores. For the best taste, choose papayas in the summer and early fall. When selecting papayas, think about when you plan on eating them. Papayas orange/red in color are reaching the peak of their ripeness and should be eaten the day of purchase. Yellow papayas are under-ripe, and can be eaten 2-3 days after purchase.

2. Store: Ripe papayas should be stored in a refrigerator and will remain fresh for up to one week. Yellow, under-ripe papayas can be stored at room temperature; this will speed up the ripening process. Keeping papayas in a paper bag (especially with bananas) will greatly increase the ripening process as well.

3. Eat and enjoy: Papayas are delicious on their own. Simply cut the papaya in half, remove the dark seeds (if a papaya is ripe, the seeds will come out easily with a spoon) and eat. Extremely ripe papayas can be cut or even spooned out of their skins. Sprinkling some lime or lemon juice on a fresh papaya will enhance its natural flavor. Papayas are also great to enjoy in smoothies, salads and entrees.

Papayas contain a large number of nutrients, including vitamins C and A, folate, magnesium, potassium and fiber. Papayas also contain papain, a digestive enzyme that can be used to tenderize meat. These nutrients give the papaya a multitude of health benefits such as the promotion of good cardiovascular, immune and digestive health.

Don’t be intimidated by the papaya — it may seem exotic but can become a staple in your kitchen. 

4 Ways to Enjoy Grilled Fruit

Grilled Strawberry Banana Dessert Pizza

Recipe by Tawnie Kroll, RDN

Ingredients

• 1 16-ounce container strawberries, sliced
• 2 bananas, sliced
• ¼ cup rum
• 2 tablespoons sugar
• 8 ounces goat cheese
• ¼ cup honey
• 1 raw whole-grain pizza dough
• Chocolate syrup

Directions

1. Clean grill. Spray the grill liberally with cooking spray before turning the grill on. Heat grill to 500°F.
2. In a large bowl, stir together strawberries and bananas with rum and sugar. Let rest for 15 minutes.
3. Use a fork to combine goat cheese and honey until well-combined.
4. Stretch whole-wheat dough. Spread goat cheese and honey mixture over the dough. Drain fruit and spread atop dough.
5. Place the pizza on the grill and cook for 9 to 12 minutes, rotating the pizza every few minutes to make sure it does not stick.
6. Remove from the grill and drizzle with chocolate syrup.

Baked Chicken Breasts with Spinach Pesto and Parmesan

Baked Chicken Breasts with Spinach Pesto and Parmesan

Recipe by Sara Haas, RDN, LDN

Ingredients

• 6 ounces washed baby spinach (about 8 cups lightly packed)
• ¼ cup lightly packed and washed, fresh basil leaves
• 2-3 cloves roasted garlic
• ¼ cup toasted pine nuts
• ½ cup toasted pine nuts
• ½ cup Parmesan cheese, divided
• ¼ teaspoon Kosher salt
• ¼ freshly ground black pepper
• ¼ cup olive oil
• 2 tablespoons water
• 1-2 teaspoons fresh lemon zest
• 4 boneless, skinless chicken breasts, about 4 ounces each
• Kosher salt and black pepper, to taste

Directions

1. Prepare an ice bath by filling a large bowl with ice and water.
2. Set a large pot filled with water over high heat and bring to a boil; add salt (like you would for pasta). Drop the spinach and basil in the water and blanch for about 20 seconds. Carefully remove the spinach and basil and place directly into the ice bath to "shock" it (which halts the cooking process). Once cool to the touch, remove spinach and basil with a strainer or tongs to a towel or stack of paper towels. Wrap up the spinach/basil in the towel and squeeze over a sink to remove excess liquid.
3. Place half of the spinach and basil in a blender or food processor. Add the garlic, half of the pine nuts and pulse a few times to combine. Add the remaining spinach and basil, the remaining pine nuts, 1/4 cup of the Parmesan cheese, 1/4 teaspoon salt and 1/4 teaspoon black pepper and pulse again. Scrape down the sides of the blender or food processor bowl. With the motor running, stream in the oil and then the water. Scrape down the sides again then continue to process until smooth. Remove from the blender or food processor and stir in the lemon zest.
4. Preheat the oven to 350°F.
5. Line a sheet pan with foil and coat with non-stick cooking spray.
6. Place chicken breasts on the sheet pan and season lightly with salt and pepper. Spread 1 tablespoon of the pesto evenly over the top of each chicken breast then move the chicken to the oven and bake, uncovered, for 20 minutes. Remove chicken from the oven and top each chicken breast with 1 tablespoon shredded Parmesan cheese. Return the chicken to the oven and bake an additional 10 minutes or until chicken has reached an internal temperature of 165°F.

Cooking Note

• This pesto recipe will make more than you will need. Freeze extra in ice cube trays for later use.

Lightening Up Your Holidays

Try one of my tips for lightening up your holidays:

Start the day out strong. Anticipation of food restriction only sets you up for disaster. So rather than skipping breakfast and lunch to “save up” for your holiday dinner, eat balanced meals and snacks throughout the day. Fill up on a nutritious breakfast that includes a serving of whole grains, protein and fruit or veggies to help quell hunger pangs later on. And before heading out to your dinner party, enjoy a healthy serving of a fiber-filled food, such as fresh fruit, nuts or vegetables with hummus dip. A growling stomach can derail your best healthy intentions.

More socializing, less talking. Remember, holiday parties are about good conversation, reuniting with friends and family, and sharing laughter and cheer — not just about camping at the food table where the calories are waiting. Although food can be a big part of the season, it doesn’t have to be the focus.

Give cheers for your good health! Skip the sugar-loaded cocktails or spiked eggnog, which can often rake in more calories than a piece of pumpkin pie. Instead, sip on water throughout the evening and enjoy a glass (one 5-oz. glass for women, and two for men) of red wine for a healthy plant-powered dose of polyphenols.

Keep it moving! This is not the time of year to put off exercise. And every little bit adds up. Try to squeeze in any additional activity throughout the day. Talk a walk with your family to look at Christmas lights, wrap gifts standing up, park your car at the end of the lot, take the stairs. You’ll gain more energy, improve your stress level, and also help burn off some of those extra holiday calories.

Set the example. Offer to bring a delicious, healthy dish to your next gathering. Bring a vegetable platter, homemade bruschetta, or your favorite seasonal salad (such as the one below) for a dish you can feel good about eating.

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Beet and Pomegranate Seed Salad

Recipe by Sharon Palmer, RD

Makes 4 servings (about 9 cups)

My husband’s Swedish heritage has brought me an appreciation for beets, a somewhat undervalued vegetable that many chefs have rediscovered recently. This glistening ruby salad highlights beets and other winter plant foods. It’s certainly sophisticated enough for your holiday table and beyond. The compounds responsible for beets' deep red hue, called betalains, are anti-inflammatory, too.

Ingredients
• 4 cups packed mixed baby greens
• 2 cups packed assorted micro-greens
• 2 cups sliced baby beets, cooked and chilled
• 1 cup fresh pomegranate seeds
• 3 tablespoons coarsely chopped walnuts
• 1/4 cup freshly squeezed orange juice
• 1 tablespoon plus 1 teaspoon extra virgin olive oil
• 1/8 teaspoon ground black pepper
• 1 garlic clove, minced

Instructions

1. Arrange the baby greens in a salad bowl or on a platter. Top with the micro-greens.
2. Arrange the beets on top of the micro-greens and sprinkle with pomegranate seeds and walnuts.
3. Whisk together the orange juice, olive oil, black pepper and garlic in a small bowl. Drizzle the vinaigrette over the salad and serve immediately.

Note: If you don’t have time to cook fresh beets for this recipe, use drained canned beets (preferably with no added salt) or refrigerated cooked beets, which are available in many supermarkets.

Nutrition Information per serving (about 2-1/4 cups): Calories 152; carbohydrate 18 g; fiber 3 g; protein 3 g; total fat 9 g; saturated fat 1 g; sodium 160 mg. Star nutrients: Vitamin A (31% DV), vitamin C (34% DV), manganese (16% DV).

3 Reasons I Don't Count Calories Anymore

Calorie Counting Led to Poor Choices

I would routinely opt for low-calorie foods and foods that had a nutrition label instead of nutrient-dense, filling foods. For example, I would be more likely to eat a packaged nutrition bar instead of making my own because I knew exactly how many calories I was consuming with the packaged variety. Or, I would eat powdered peanut butter instead of real peanut butter to "save" calories. Now, instead of thinking about calories, I look at food and think, "Will this fill me up?" and, "Will this make me feel good?" If it won't — even if it's "low-calorie" — I am unlikely to eat it.

I Got a Food Scale

With this purchase, I started to really understand portion sizes, instead of simply logging foods into a calorie-counter and thinking I was eating a set amount. This was huge "aha" moment for me. With a food scale, I realized I was overeating nut butters and undereating carbohydrate-rich foods. I would log "2 tablespoons of peanut butter" into my counter, when, in reality, I was eating closer to ¼ cup! I would log "½ cup quinoa," when, in reality, it was closer to ¼ cup. But my food scale changed that. Now that I know the truth about portion sizes and changed my mindset about "good" and "bad" foods, I've found that all foods can fit into my diet because I keep them in the correct portion.

Counting Calories Doesn't Really Work for Me

Do you truly think you use the same amount of energy and burn the same amount of calories every day? I don't. Instead, I may need more calories on some days and less on others, and having an app tell me how many calories I need just seems wrong.

Today, I truly don't care about the amount of calories in my meals. Instead, I care whether I am getting good sources of carbohydrate, protein and healthy fat. Not worrying about calories can be scary. Heck, I logged my nutrition intake for about four years before I stopped! What have I learned from not calorie counting? How to make all foods fit, how to listen to my body and how to understand nutrients instead of calories. And, you know what? I am never going back.

Finding Good Sources of Protein

Protein is one of my biggest focus points with clients, patients and family members. Are you getting enough protein? Do you think about where protein comes from? Are you getting way too much protein?

My husband and I had dinner once with a couple and the other couple's male counterpart discussed his diet regimen with us — it included an excessive amount of protein powder. The man was taking in well over 150 grams of protein a day. Unless you worry about the nutrition content of foods like I do, you may not realize that 150 grams is way too much. But that is what registered dietitians are for ... to help with a balanced and healthy meal plan. 


If you have ever tried the Atkins diet or modified South Beach diets or any other protein-only diet, you will find that the "science" behind these diets is based on ketosis. Ketosis is when your body increases the ketones in your blood, causing it to burn fat as the primary fuel. It does not mean that these diets are good because, frankly, they are not balanced and you miss out on other nutritionally dense foods. You will lose weight, but it is only a temporary Band-Aid when the focus should be a lifestyle change. 
What does all of this mean for unrefined living?

Here is the 411 — you need protein, and it should take up roughly 20 percent of your diet. Whether you are vegan, vegetarian or carnivore, protein is an important part of your diet and your family’s diet. 
Here are some recommended sources of protein for unrefined living:


Eggs: Poach, scramble, hard boil or fry in coconut oil. 

Lean cuts of beef: Loin and round are the leanest cuts of the cow. Consider switching to farm-raised and grass-fed, trying to steer clear of corn-fed.

Chicken: Without the skin. Consider also switching chicken to farm-raised and grass-fed. 

Pork: I'm not a big fan of pork, but if it is a must on your go-to list, think lean white meat. NOT BACON ... say no thanks to nitrates, salt and fillers.

Some other sources of protein include dairy products. I'll touch on these in later posts, but until then, consider buying only skim or low-fat dairy and organic dairy products (I know this can be expensive, but other than apples and a few other fruits and vegetables, the only organic products I recommend buying are organic dairy products). 

Beans: A great source of protein and, with hundreds of varieties to choose from, you should be able to find your favorites. 

Nuts and seeds: Also a good source of protein and especially easy to squeeze into snack time. 

Soy products: I'll explore soy products in a later post as well. In the meantime stick with edamame and soy milk. 

Fish: A great source of not only lean protein, but good fats. Bake, grill or broil it and stay away from farm-raised or fish imported from other countries. Canned tuna is OK as long as it's stored in spring water. 

Grains: Another source of protein that we'll explore in a later post, especially quinoa. 


Take some time to think about what you eat and where you get your protein from. It's easy to get it unrefined, which will make it healthier for you and your family. Stay tuned for more recipes and ways to eat unrefined! 

Chickpea Salad Sandwich with Sweet Apple Slaw

This sandwich is a vegetarian twist on two diner lunch classics: tuna salad and coleslaw. The chickpea salad doesn't contain any mayo, instead using a combo of mashed avocado and cottage cheese to give a delicious creaminess. Meanwhile, the sweet slaw counteracts the tang of the chickpea salad and adds a bit of a crunch. The beans, veggies, dairy, oils and fruits makes this sandwich packed with fiber, protein, antioxidants, vitamins, minerals and healthy fats — talk about a well-balanced lunch!

Chickpea Salad Sandwich with Sweet Apple Slaw 

Recipe by Natalie Rizzo, MS, RD

Ingredients
Chickpea Salad

• 2 15-ounce cans chickpeas, drained
• 1 teaspoon lemon zest
• 1½ avocados, peeled and de-seeded
• ½ cup cottage cheese
• Juice of 1 lemon
• 1 carrot, diced
• ½ small white onion, diced
• ½ teaspoon salt

Slaw

• 1 cup sliced red and green cabbage
• 1 red apple, grated
• ½ cup canola or vegetable oil
• 1 tablespoon red wine vinegar
• 1 tablespoon Dijon mustard
• 1 tablespoon honey
• Salt and pepper, to taste

Sandwich Extras

• Whole-wheat bread
• Spinach or lettuce

Directions

1. In a food processor, combine chickpeas and lemon zest. Process until mostly smooth, with small chunks.
2. In a separate bowl, mash avocado with a fork. Add cottage cheese and lemon juice, and stir until combined. Add carrots, onions, salt and chickpea mixture to the bowl with the avocado mixture. Stir to combine.
3. In a separate bowl, make slaw by combining cabbage and grated red apple. In a small bowl, make slaw dressing by whisking together oil, vinegar, mustard, honey and salt and pepper. Pour dressing over slaw and stir evenly to coat.
4. Toast bread and assemble sandwiches by layering spinach or lettuce, chickpea salad and slaw. Makes 3 sandwiches.