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Foodie Friday: Kohlrabi
Kohlrabi is not a very popular vegetable in the US today, but its subtle taste and crunchy texture make it one that likely to be enjoyed by you and your family. As a member of the Brassica family, kohlrabi is closely related to cabbage, broccoli, cauliflower, and brussels sprouts. The taste is mild and slightly sweet, and the small varieties can be as juicy as an apple.
Kohlrabi is low calorie (only 20 calories in ½ cup raw), and high in nutrients. A single ½ cup serving has potassium, vitamin A, vitamin C, folic acid, and calcium. In the same serving, there is also 2.5 grams of fiber!
The name Kohlrabi is German in origin and means “ cabbage turnip”. The Roman Empire Charlemagne gave this name around the 9th century. Hindu cuisine came across the vegetable around 1600, where it became a staple in their cooking as well. Today, the kohlrabi is common in African, Chinese, and Israeli cooking.
Small kohlrabi, with a radius of 1.5-2 inches, is ideal. These will be the juiciest and do not require peeling. The larger varieties have a tough skin that should be removed for optimal taste. The greens should still be attached and have no yellowing (yellowing indicates lack of freshness). With the greens still attached, the vegetable can be stored in the refrigerator for up to one month.
Kohlrabi can be enjoyed fresh or cooked. They are great sliced up in salads, paired with a little vegetable dip or just plain. The stems and leaves are also edible; they can be incorporated into the salad. The leaves are a similar texture and appearance to spinach. Another way to enjoy kohlrabi is steamed or as a cooked vegetable in any soup.
Here’s an easy recipe for a roasted kohlrabi:
1 1/2 pounds fresh kohlrabi, ends trimmed, thick green skin sliced off with a knife, diced
1 tablespoon olive oil
1 tablespoon garlic (garlic is optional, to my taste)
Salt
Good vinegar
Set oven to 450F. Toss the diced kohlrabi with olive oil, garlic and salt in a bowl. (The kohlrabi can be tossed with oil and seasonings right on the pan but uses more oil.) Spread evenly on a rimmed baking sheet and put into oven (it needn’t be fully preheated) and roast for 30 – 35 minutes, stirring every five minutes after about 20 minutes. Sprinkle with a good vinegar (probably at the table so the kohlrabi doesn’t get squishy).
In early summer, a great place to find kohlrabi is a local farmers market. I bought 3 beautiful kohlrabis this morning, and can’t wait to cook them up for dinner!
Research assistance by Kaylee O’Connell
3 Quick Ways to Get More Time
I know our society puts a premium on the frenetic pace of sheer busyness, but I find myself cherishing my free time more than anything. If anything, the more free time I have in my schedule, the more in control I feel I have in steering my life and priorities. There’s nothing better than having the choice of how to fill that precious time, whether it be spending time with my daughters and husband, curling up with a good book, or taking a relaxing walk outdoors with no pressing appointment next on the agenda.
I’m always looking for smart, sneaky shortcuts to give myself more of those blissful moments I can fill with whatever I choose. Here are some quick ways I add some more hours to my “unplanned” calendar:
Turn Off the TV
This is a given, but how many of us actually practice it? Trying turning off the TV for an entire night or even a week. I know I can always catch up on a TV show – and if I put it off long enough, sometimes I find it doesn’t even matter!
Be Less Ambitious
We’re all told being driven and ambitious is a good thing, but it’s really hard to give all our energies to various projects. If you don’t want to give up anything, or have already pared down the goals to the most wanted list, try focusing on one project to have the biggest impact. How many hours can you get back? When I force myself to be picky with my pet projects, sometimes I find that I still have ongoing commitments to goals that just aren’t priorities anymore. These worn out goals wear us out of not just time, but all the mental energy it takes just to have it on the temporary back burner!
Go On an Information Diet
It’s hard to cut back on information when we are, after all, living in the Information Age! But how many email lists do we need to join? How many books do we need to keep on our “to read” backlog at one time? How many news websites do we have to check up on daily? I try to limit the information I take in. Just like a diet of food, there’s a tipping point between just enough and too much for my own good!
What are your biggest, creative timesavers? How can you add a few more hours to your day to spend on your biggest priorities?
With assistance from Pam Majumdar
Spice Spotlight: Parsley
You already know about all the health benefits of herbs and spices and their ability to 
give your food antioxidant boosts, now let’s focus on just how on earth you can use the various types of herbs out there. First stop…parsley.
Whether you are using fresh or dried parsley, here are some of my favorite (and easy) ways to add it into your cooking.
4 Ways to Get Your PARSLEY On…
- Oven-baked seasoned fries. Try tossing potato wedges in olive oil then seasoning with garlic powder, onion powder, parmesan cheese, dried parsley and chilli powder before popping in the oven for a healthier alternative of deep-fries french fries!
- Garnish soups, baked/mashed potatoes and pasta. Sprinkle some dried parsley on any one of your favorite dishes to please the eyes!
- Parsley Pesto. Combine fresh parsley, olive oil, salt and some parmesan cheese in a blender and use this pesto on tops of sandwiches, salads, etc.
- Lemon Parsley Chicken. Marinate chicken breasts in some olive oil, parsley and lemon and bake in the oven for a simple, healthy dinner idea!
It’s so easy to add herbs/spices into your every day cooking. With just one dash, sprinkle, spoonful…you get all the antioxidant benefits your body needs to fight away free radicals. Keep in mind that when using in recipes, 1 tablespoon of a dried herb is equal to 3 tablespoons fresh! Which ever one you decide to choose, always remember why you’re using them in the first place. 
Have you tried any of the above? What are some of your favorite ways to use parsley?
Research assistance provided by Monica Lobo, RD.
Top Tunes Tuesday: Soundtracks Edition
Ever watch a movie and think: “Wow, I actually want to go work out right now.” I know, I know…it might sound a little crazy. But for those of you who know what I’m talking about…you understand what types of movies come to mind. Personally, I automatically think about “Rambo”, “Bourne Identity”, “Karate Kid” just to name a few. This week on “Top Tunes Tuesday”, it is my pleasure to share with you the Top 3 Soundtracks that make me push for my potential while on the treadmill and/or elliptical.
For that long steady run: Mr. & Mrs. Smith. This album is perfect for those times you just want to clear your mind. Instrumentals by John Powell are my personal favorite and definitely does the job! Tracks to Consider:
For that extra push during intense cardio: Girl Talk’s “Feed the Animals.” I know…this isn’t a movie soundtrack, but this is the only exception I will make because it is hands down, the only album I listen to during my intense cardio workouts! See for yourself, you will not regret it. In fact, it’s pretty much become the soundtrack to my life!
For pumping that iron: Rocky. If Survivor’s “Eye of the Tiger” isn’t enough to get you lifting your heaviest weight, I don’t know what will. This album always has me reaching for my potential, mostly because I keep picturing Rocky running up those stairs and jumping up in down in victory at the very top of the Philadelphia Museum of Art.
What movie soundtracks do you like to play on your ipod while at the gym?
Research assistance provided by Monica Lobo, RD.
5 Tips for a Mealtime Makeover
Ever wonder if there was a “right way” to eat? We all know that breakfast is the most important meal of the day, and we may not do it all the time, but we do understand how big of a difference it makes to the rest of our day. But wait…there’s more. How you go about eating your meal is hands down, one of the most important factors in establishing a healthy lifestyle for both the young and the old. Giving your mealtime a makeover just might be what you need to lose those last five pounds, to get your picky eater of a child to eat more, or even the secret to a close knit family.
- Schedule and Sit. Schedule a time when you would like to sit down and eat with your family and stay seated throughout the entire meal. Scheduling mealtimes can help prevent unnecessary caloric intake from grazing and constant snacking.
- You Are What You Eat. Mealtimes should be quiet, pleasant and relaxed gatherings for the family. Turn off the television and focus on communicating with the people around you during meal time. Not only will you be more conscious of what’s going on in your family, but also of what you eat.
- Take Your Time. Mealtimes should take 15-30 minutes and allow 5-15 minutes to eat your snack. A lot of the time, we tend to eat fast and end up eating a lot more than our body needs since our it usually takes up to 20 minutes to realize it is full.
- Avoid the Clean Plate Syndrome. Try not to force everyone to finish their plates when they are already full, including yourself. As much as we want to make ourselves believe that we are essentially saving children from _________ by not wasting food, overeating is just as bad for our own health.
- Make Half Your Plate Veggies. Sounds easy enough, but make that extra effort to make sure that you have vegetables available at every mealtime. Not only are they packed with vitamins and nutrients, they are also low in calories but can still fill you up!
What have you done lately to give your mealtime a makeover? Tried any of the above?
Research assistance provided by Monica Lobo, RD.
Foodie Friday: Strawberries
Not only are strawberries – either frozen or fresh – delicious, but they’re super nutritious too!
Strawberries contain many healthy components, including Vitamin C, anitoxidants, and phytonutrients. That means strawberries are filled with antioxidant abilities. In addition to its antioxidant abilities, strawberries also contain vitamin K (needed for blood coagulation and bone metabolism), manganese, folate (needed for protein synthesis and metabolism, red blood cells production, and DNA synthesis), potassium (maintains healthy blood pressure), pantothenic acid (needed for carbohydrate, protein and fatty acid metabolism), vitamin B6 (essential for healthy nervous system), omega-3 oils, magnesium (needed for energy production as well as proper functioning of muscles, arteries, and heart), and copper (required component of many redox enzymes). 1 cup of strawberries is only 55 calories. Also, 8 medium strawberries will provide 140% of the recommended daily intake of Vitamin C for kids!
Picking Strawberries:
When you’re at the supermarket, pick strawberries that are firm and plump to the touch and mold-free (ick!). Strawberries are unlike other fruits – they don’t get riper after picking. The level of ripeness you get at the store is what you’ll be eating. Therefore, pick the strawberries that are already ripe!
Storing Strawberries:
Strawberries can be kept fresh in the fridge for several days. Just place them in a bowl and cover the bowl with plastic wrap. However, before you put them in the fridge, wash them one by one so you can remove any strawberries that may be showing evidence of being moldy. If you don’t, it might contaminate the rest of your healthy strawberries. 
Some Fun Facts About Strawberries:
- The strawberry is the only fruit with seeds on the outside of the fruit
- Strawberries are a member of the rose family
- Strawberries are the first fruit to ripen in the spring
Enjoy strawberries for good taste and good health – put strawberries on your salad, in smoothies or just eat them fresh!
Assistance provided by Rachel Yam
Go, Grow, Glow Principal for Healthy Living
You may think that nutrition is too difficult; that there are too many rules to keep in mind. Yes, there are a lot of target numbers, exceptions, nutrients, and more, but really it is simpler than you think. How you feel when you are eating well is the ultimate way to track your nutrition. Instead of worrying about meeting the dietary guidelines for every nutrient, follow the Go, Grow, Glow Principal for healthy living.
In this principal, food requirements are broken down into three broad categories. Incorporating these three groups will bring you to a healthy, balanced state.
GO
Carbohydrates are the main source of energy in the body. They are broken down most readily and provide a quick boost of energy. It is best to choose whole grain carbohydrates because the processing to make white bread, flour, or rice removes a lot of the important nutrients. The part of the grain that is removed is where the fiber and many vitamins are housed. Fiber in whole grains helps to keep you feeling full longer and keeps your digestive track regular. Good choices of carbohydrates are brown rice, oatmeal, whole wheat bread, and quinoa. Aim to have around 45-55 % of total calories from carbohydrates.
GROW
Protein is the nutrient important for growth and development of the body. Protein is composed of various amino acids, which are the building blocks of muscle, cell structure, and DNA. The best choices are lean protein because they have less total fat and saturated fat. It is important to remember that protein can come from non-animal sources. Beans and nuts provide good low-fat options for vegetarians and meat eaters alike. Aim to have 20-30% of total calories from protein.
GLOW
A diet rich in plant-based foods is essential in maintaining a healthy glow. Fruits and vegetables are high nutrient dense without having high energy densities. This means that they have a lot of vitamins and minerals without a lot of fat and calories. Vitamins and minerals are important for physiological functioning to maintain all of the chemical reactions. Many vitamins also function as antioxidants, which are substances that go around collecting free radicals that would otherwise cause damage to the cells. Aim to have 4-5 servings per day of both fruits and vegetables.
Research Assistance by Kaylee O’Connell
Top 5 Snacks to Pack in Your Suitcase
Going on vacation? There’s no better time to travel in the year than now! Kids are out of school, the sun is hot, 
- Lara bars. A delicious blend of unsweetened fruits, nuts and spices and only contain no more than eight ingredients (all 100% whole food). These bars are gluten free, dairy free, soy free, vegan and kosher with all the vitamins, minerals, fiber, good carbohydrates and healthy fats your body needs (and would love!).
- Homemade oatmeal cookies. Get the kids involved and baking in the kitchen before you hit the road/plane. Oatmeal has lots of heart-healthy benefits and are packed with fiber.
- Fruit. Fruit is a vacay must have. You can also try freezing bite-size grapes, strawberries, melons, cantaloupes, watermelon, etc. and eat while on the road. These refreshing snacks are packed with nutrients to keep your energy exactly where you need it…at the top!
- Popcorn. Air-popping your own popcorn and flavoring it however you like cuts down on fat and calories. Fill up those zip-lock blags with popcorn and add different flavors to each one to make everyone (including your body) happy!
- Granola. Another way to get the kids involved is by making batches of granola before hitting the road. This breakfast food and/or snack food consists of rolled oats, nuts, honey, sometimes rice, and whatever dried fruit you’d like to add (cranberries, cherries, raisins, etc.).
Try not to go more than 3-4 hours without eating something! Keeping one (or all) of these snacks in your purse, pocket or backpack is a great way to stay nourished without stressing out about where you’re going to eat next.
What do you like to pack for yourself and/or your kids in your suitcase? Have you tried any of the above?
Research assistance provided by Monica Lobo, RD.
4 Keys to Evaluating Nutrition Labels
Most of us find it a daunting task just to understand nutrition facts while choosing healthy foods. All those numbers and serving sizes, ugh! We have to remember that the size of the serving listed on the food package may not necessarily be the amount that we’re going to eat. Sometimes, the amount is way too much but more often, the portion is less than we expected.
Before we get into how to understand food labels, several portion tips to remember: one teaspoon of fat (45 calories) is about the size of a poker chip; 1 ½ ounce (125 calories) of cheese is about the size of 4 dice; One cup of whole wheat pasta or brown rice is about the size of a baseball.
Basically, when we’re checking out nutrition facts, one question we should ask ourselves is “how many servings am I eating?”. Remember to pay attention to the serving size and the amount of servings in the food package. For example, if one serving equals one cup and there are four servings in the whole package, you would be eating four cups if you ate the whole package – in essence, quadrupling the calories and the amounts of all other nutrients!
Tips to reading and understanding food labels:
- Check calories: The number of servings you consume basically determines the amount of calories you actually eat. The percentage of fat should also be listed on the same line. However, a more useful tip would be to check what types of fat are contained in the package and how much of them there are (Tip #2).
- Check type and amount of fat: Consuming too much saturated fat and cholesterol can increase one’s risk of certain chronic diseases, such as, diabetes, heart disease, cancer and obesity. You should keep in mind that the number of servings you consume determines the amount of fat you actually eat. While saturated fat and trans fat are listed separately, they are still included in the total amount of fat.
- Check for fiber and sugar: You should look for foods that are high in fiber and low in sugar. A good goal for fiber would be 24-32 grams per day.
- Check for sodium: According to the U.S. Dietary Guidelines, sodium intake should be limited to around 2,300mg/day. Most processed foods are very high in sodium.
Assistance provided by Rachel Yam
5 Ways to Control Your Portions
We’ve all heard about controlling our portions. Can we gauge how big a serving size is for, say, a homemade chicken pot pie and the amount of calories that constitutes a serving? Portion control is important for both weight loss and weight maintenance. Therefore, portion control is not only eating a healthy balance of amounts of food, but also of different kinds of nutritious foods. Half of our plates should be filled with vegetables, a quarter of the plate filled with carbohydrates and the remaining quarter of the plate filled with meat. 
So how can we control our portions? Here are some other ways to control your portions:
1. Divvy up Trigger Foods: We all have cravings for snack foods. But if we divide them up into small individual baggies before eating them, we can minimize how much we snack. It’s difficult to resist eating potato chips out of the big bag while lounging around watching TV, but one would definitely think twice before snacking on 9 zipper bags of potato chips all at one time. Yikes.
2. Divvy up Leftovers: By separating leftover casseroles, main dishes, side dishes, etc into individually-sized containers instead of placing them in one huge container will allow you to have one helping per container. So the next time you reach into the fridge because, you can reheat one container and get one helping of food instead. The single servings will help you limit your food intake easily.
3. Eat Salad Before the Main Course: Having a salad before lunch or dinner can keep you from overeating by giving you a sense of fullness sooner. Of course, the salads we’re talking about consists of different types of veggies, not just plain old iceberg lettuce.
4. “Eyeballing” Portion Size: When dining both in and out, keep these tips in mind! The size of a deck of cards equates 3 oz of meat. The size of a tennis ball is about 1 cup pasta.
5. Preparing Meat as Side Dish: Instead of preparing meat as the main part of your meal, prepare it as a side dish so you can load up on veggies and whole grains for early satiety and extra vitamin and fiber. Be sure to eat different varieties of veggies.
So practice mindful eating. Eat less and enjoy food more. And remember, you don’t need to completely clean your plates, in fact, please leave some food on your plate!
Assistance provided by Rachel Yam
