Many people ask me if they should steer clear of tuna because of its Mercury content. For the most part, those who have to be aware of the amount of fish they eat are pregnant women (or women who may become pregnant), children, and the elderly. While avoiding fish is not recommended as it provides the body with nutrients, healthy fats, and protein, the key here is to not over-do it; moderation holds true. Here are some resources to help you understand how much you should consume, and which species of fish have a low, moderate, or high Mercury content.
http://www.epa.gov/waterscience/fish/advice/
http://www.cfsan.fda.gov/~frf/sea-mehg.html
http://www.nrdc.org/health/effects/mercury/guide.asp
http://www.americanpregnancy.org/pregnancyhealth/fishmercury.htm
Wednesday, April 22, 2009
A Little Tuna in Your Life
It's time to venture away from the canned variety and try some fresh tuna. Don't get me wrong, there is absolutely a time and a place for the fish in the aluminum sheath, but doesn't it get a little boring?
Instead, buy fresh and saute on high heat for about 1 minute on one side, and about 30 seconds on the flip side. This is called searing; if you cook it so that it's done all the way through, it'll taste just like canned tuna. But if you do sear it, it'll taste how it does in the restaurants.
For this tuna excursion, I seared off the fish and let it cool. Sliced it against the grain very carefully and served it on top of a salad: mesclun greens, cucumbers, avocado, and thinly sliced onions. The dressing was comprised of a small amount of mayonnaise, plain nonfat yogurt, a dash of sesame seed oil, soy sauce, freshly ground black pepper, and wasabi powder. Play around with the dressing, like I did, until you get a flavor that suits your taste.
Tuesday, April 21, 2009
Love is in the Air
Okay, well, maybe not exactly. But this Italian wedding soup is so quick, easy, and yummy, you'll surely love it.
Bring 2 quarts of broth to a boil (I used 1 quart vegetable, 1 quart chicken). While waiting for the liquid to get hot, season 1 pound of ground turkey breast with salt, pepper, dried herbs of your choice, a sprinkle of red pepper flakes, and a little grated parmesan cheese. Combine the ingredients and roll the turkey into tiny meatballs. (Tip: rinse your hands in cold water during the rolling process so that the meat doesn't stick to your hands.) Drop them gently into the broth. Add Israeli couscous (or orzo, or better yet, whole wheat orzo) and fresh spinach. Season the pot with a little more salt, black pepper, and a dash of hot sauce. Let the ingredients cook until the meatballs are done (white in the middle).
Serve in a bowl with an extra grating of parmesan cheese, and you're good to go. Now don't tell me you're not in love.
Bring 2 quarts of broth to a boil (I used 1 quart vegetable, 1 quart chicken). While waiting for the liquid to get hot, season 1 pound of ground turkey breast with salt, pepper, dried herbs of your choice, a sprinkle of red pepper flakes, and a little grated parmesan cheese. Combine the ingredients and roll the turkey into tiny meatballs. (Tip: rinse your hands in cold water during the rolling process so that the meat doesn't stick to your hands.) Drop them gently into the broth. Add Israeli couscous (or orzo, or better yet, whole wheat orzo) and fresh spinach. Season the pot with a little more salt, black pepper, and a dash of hot sauce. Let the ingredients cook until the meatballs are done (white in the middle).
Serve in a bowl with an extra grating of parmesan cheese, and you're good to go. Now don't tell me you're not in love.
Note: If you have a little extra time, saute the meatballs in a little olive oil until they are golden brown on all sides (hmm...how many sides does a circle have, anyway?...). This way the meatballs have a crunchier texture on the outside and a nice color.
Monday, March 30, 2009
There's No Excuse Not To Make This One...
If you're anything like me, your relationship with white meat chicken defines "love-hate." I love its nutritional value--great source of protein, low in saturated fat--and how juicy and tender it can be when done right; but I hate when people mess that up. An overcooked chicken breast is tough, stringy, and, in my opinion, contributes to the belief that healthy doesn't taste good.
Tonight I was in the mood for chicken. I wanted something hearty and satisfying without the guilt, and it needed to have a lot of flavor, but not take up too much of my time. I know, how picky. So I made a quick sauce to slather over the chicken breasts:
The base is mustard (the grainy kind--it looks more attractive than the yellow mustard when it comes out of the oven) and honey (maple syrup works just as well, too). You can stop here, or, if you want to get a little more creative, add a pinch of salt, go heavy on the freshly ground black pepper, splash in a small amount of BBQ sauce for a smokey background flavor, and a dash of your favorite hot sauce (I used Sriracha, found in almost any supermarket or local grocery store). Pour on top of the chicken and make sure the breasts are evenly coated. Place into a 400 degree oven for about 22 minutes.
For a side dish, I pan-roasted carrots and small onions:
Roughly chop the carrots, peel the onions, and add them to a hot, oiled pan (just a little olive oil will do). Season with a little salt, a lot of black pepper, and fresh rosemary. Let the vegetables brown and begin to soften, and then add a little chicken or vegetable stock, or even water, a light sprinkling of sugar, and a dash of red wine or apple cider vinegar. Stir and allow to cook until fork tender.
The chicken was cooked to perfection, the side dish was simple yet powerful and played well with the flavors of the bird. Served with a hunk of crusty bread, it was a delicious meal that took barely any time to prepare. And, best of all, it was healthy.
Tonight I was in the mood for chicken. I wanted something hearty and satisfying without the guilt, and it needed to have a lot of flavor, but not take up too much of my time. I know, how picky. So I made a quick sauce to slather over the chicken breasts:
The base is mustard (the grainy kind--it looks more attractive than the yellow mustard when it comes out of the oven) and honey (maple syrup works just as well, too). You can stop here, or, if you want to get a little more creative, add a pinch of salt, go heavy on the freshly ground black pepper, splash in a small amount of BBQ sauce for a smokey background flavor, and a dash of your favorite hot sauce (I used Sriracha, found in almost any supermarket or local grocery store). Pour on top of the chicken and make sure the breasts are evenly coated. Place into a 400 degree oven for about 22 minutes.
For a side dish, I pan-roasted carrots and small onions:
Roughly chop the carrots, peel the onions, and add them to a hot, oiled pan (just a little olive oil will do). Season with a little salt, a lot of black pepper, and fresh rosemary. Let the vegetables brown and begin to soften, and then add a little chicken or vegetable stock, or even water, a light sprinkling of sugar, and a dash of red wine or apple cider vinegar. Stir and allow to cook until fork tender.
The chicken was cooked to perfection, the side dish was simple yet powerful and played well with the flavors of the bird. Served with a hunk of crusty bread, it was a delicious meal that took barely any time to prepare. And, best of all, it was healthy.
Saturday, March 14, 2009
Ah, Buttermilk Pancakes
The fluffy goodness attained from this recipe outshines any ordinary pancake found at Denny's, IHOP, or from a box of Bisquick. Simple and delicious, they can be adjusted to meet any of your pancake cravings. Here's how to do it:
The Basic Recipe
1/2 c whole wheat flour
1/2 c all-purpose flour
1 t baking soda
1/2 t salt
1 c low-fat buttermilk
1 egg
Stir together the first four ingredients with a fork or whisk. Make a well in the middle. In a separate bowl (or measuring cup) combine the buttermilk and egg, making sure that the two are well mixed. Pour the buttermilk/egg into the well in the dry ingredients and stir just until it comes together; avoid over-stirring as it can create a tougher pancake. Pour into a skillet over medium-low heat. Don't have a panic attack (as I sometimes do) when flipping the pancakes. Remain calm, do it slow, and they won't betray you.
Now, you can add things to this basic formula to make them one-of-a-kind. To the dry ingredients, add cinnamon or pumpkin pie spice. Or, if you want bananas, blueberries, strawberries, walnuts, or anything else you can imagine, add these to the final batter before they hit the pan.
Enjoy these guilt-free pancakes with your choice of toppings.
The Basic Recipe
1/2 c whole wheat flour
1/2 c all-purpose flour
1 t baking soda
1/2 t salt
1 c low-fat buttermilk
1 egg
Stir together the first four ingredients with a fork or whisk. Make a well in the middle. In a separate bowl (or measuring cup) combine the buttermilk and egg, making sure that the two are well mixed. Pour the buttermilk/egg into the well in the dry ingredients and stir just until it comes together; avoid over-stirring as it can create a tougher pancake. Pour into a skillet over medium-low heat. Don't have a panic attack (as I sometimes do) when flipping the pancakes. Remain calm, do it slow, and they won't betray you.
Now, you can add things to this basic formula to make them one-of-a-kind. To the dry ingredients, add cinnamon or pumpkin pie spice. Or, if you want bananas, blueberries, strawberries, walnuts, or anything else you can imagine, add these to the final batter before they hit the pan.
Enjoy these guilt-free pancakes with your choice of toppings.
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