Butternut Squash Soup Recipe

The mornings are getting decidedly chilly and Fall is definitely here!  That means Winter is around the corner which to me means SOUP!

I spent time yesterday making a few different soups and freezing them in portions ready for those cold winter days ahead!

I grew up on soup - literally! As a child I had a really small appetite and the doctor told my Mom that as long as I was eating her homemade soup she shouldn't worry.  The doctor was right - my Mom's homemade soup contained meat and vegetables and was a full meal in itself, providing a variety of nutrients from protein to vitamins & minerals.

My own children also enjoy soup and love watching me transform water and vegetables into a delicious meal! 

Soup is so easy to make and you can add just about anything!  All you need is water, meat or vegetable stock, salt & pepper and vegetables.  Then you can add anything you have in your fridge or pantry - try different herbs, cubes of meat or chicken, beans, pasta - the sky's the limit and there's no right or wrong!

Soups: leek & potato, vegetable & butternut squash

A new soup recipe I tried yesterday was for butternut squash as a friend had given me a squash.  (I chose a recipe from a Cookbook containing recipes submitted from my husband's work colleagues so thanks to Jennifer R for this one!)


Butternut Squash Soup Recipe

Ingredients:
1/2 cup chopped onion
2 tbs butter
6 cups peeled & cubed butternut squash
3 cups water
4 cubes chicken bouillon
1/2 tsp dried marjoram
1/4 tsp ground black pepper
1/8 tsp ground cayenne pepper
8oz light cream cheese (or less if you like it less creamy)

Cooking Instructions:
1)  In a large saucepan, saute onions in butter until tender
2)  Add squash, water, bouillon, marjoram, black pepper & cayenne pepper
3)  Bring to a boil; reduce heat & cook about 30 minutes or until squash is tender
4)  Puree squash mixture with the cream cheese in a blender or food processor in batches until smooth.  return to saucepan and heat through but don't boil
5)  Season with salt & pepper if needed

This recipe lets me give good examples of how ingredients can be adapted for different reasons: 

~ Don't have one of the ingredients?  That's ok! I didn't have marjoram so I substituted oregano.

~ Don't want too many calories or fat in your soup?  I reduced the butter I used to cook the onions (the recipe stated 3 tablespoons, I used only 1.5 - 2 tablespoons) 

~ Using light cream cheese is definitely better than the full fat option and as the recipe states you don't have to use the full 8oz.  However, if you're being really careful of your fat intake you can omit the cream cheese altogether & it can be substituted for a splash of low fat milk.  Sure it might taste less creamy but it'll still taste delicious! 

So go ahead and experiment with different soups! Adapt the recipe to suit your needs and enjoy the warmth and nutrition each bowl provides!

Think positive!

So often nutrition & health articles focus on:

• changes we need to make
• things we know we should be doing but aren't 
• foods we know we shouldn't be eating but we still are!

So I thought I'd encourage you to focus on the positives you may already be doing for your health.  Take a moment to reflect on your day...

• did you eat fruit today?
• have you drunk some water?
• did you stop what you were doing and sit down to eat lunch?
• have you packed an afternoon snack to take to work?
• did you take the stairs instead of the elevator? (an 'oldie but a goodie'!)
• did you make time for breakfast? (your body's most important meal of the day!)

Take a few moments in the evening to set things up for the following morning:

• fill a reusable bottle with water & put it in the fridge ready to grab the next morning
• put a healthy snack in your work bag/diaper bag/backpack
• set out a plate on the table to remind you to eat breakfast
• place the fruit bowl somewhere obvious so you'll pick some up on your way out the door

Starting your day by achieving something straight away will encourage you to make more good choices throughout the day!  I'd love to hear what you're already doing for your good health!

National Watermelon Day

America is having a heatwave right now! Here in Colorado we've had 18 days of  >90F heat, a couple days in the 80's & now back to the 90s for the forseeable future! 

No-one wants to be slaving over a hot stove in this weather but you can still enjoy delicious, nutritious food that's quick to make and requires little or no cooking. 

Yesterday was National Watermelon Day! To celebrate, I chose a recipe from Health magazine which was light, refreshing, delicious and very quick to make.

I had the ingredients on hand as I love feta cheese so it's a staple in my fridge and we grow mint in our garden.

Mint (growing well despite the dryness of the ground here!)

Herbs are easy to grow and can be done in a window box or tub on your balcony if you don't have a garden.

These flavors go great together!

Refreshing, summer flavors!

The only 'cooking' required

A quick 2-3 minutes each side is the only cooking required! Allow to cool, remove the skin and cut into chunks

Drizzle with olive oil, balsamic vinegar, salt & pepper

 

 

Mix a tablespoon of olive oil with a table spoon of balsamic vinegar. Drizzle this over salad and add salt & pepper. Delicious!

Dining with the Dietitians!

Just returned from a lovely vacation back home in the UK... I took a complete break from work, Twitter,  blogging and so on to really relax and focus on my family and friends.

Actually I didn't take a complete break from work as I took the opportunity to catch up with some UK dietitians! 

One of whom I actually met through social media on Twitter! Emma Carder and I appear to be living parallel lives.  We are both from Scotland.  We both qualified as dietitians in the same year and as she initially wanted to attend Glasgow Caledonian University we were very nearly classmates!  Plus, we have both made the decision to leave hospital dietetics and set up our own private practices.

It is wonderful to have made contact with Emma as we have been supporting each other 'virtually' via Twitter but have now created a stronger bond and will continue to exchange ideas and information to grow our businesses and assist our clients.

Everyone can benefit from support in all aspects of life.  As dietitians we work to provide support for our clients whether they are trying to lose weight, achieve healthier eating or managing a medical condition such as diabetes or celiac disease through their diet.  It is also important that dietitians, especially those not working within a department, find help and support to continually improve their knowledge & skills and I'm grateful to Emma for this.

I also met up with my very good friend Helen Davidson who is currently enjoying her role as Chairman of the British Dietetic Association We have known each other for many years and although we've kept in touch we haven't seen each other for a few years - but it was as if we'd never been apart! 

Catching up with friends is a great way to relax and take time out from our busy, often stressful, lives and doing this over a delicious lunch was even better!

Helen chose an iconic restaurant for our lunch The Ubiquitous Chip in the West End of Glasgow.  The Chip (as it's affectionately known) is celebrating it's 40th year and is renowned for it's 'regional Scottish dishes'. 

 We were so busy talking and catching up (our lunch lasted 3 hours!!) I didn't take a photograph of the delicious Scottish Salmon entree but here are the wonderful appetizer & dessert:

Vegetarian Haggis, mashed potato with strips of roast turnip

Scottish Strawberries with meringue

Haggis is Scotland's national dish made with onion, oatmeal, spices and meat (vegetarian option contains beans, pulses, vegetables) and is traditionally served with turnip and mashed potato. 

Scottish strawberries are famous for their flavor and juiciness - helped on by the Scottish rain! The dessert was just the right portion  to let you enjoy without overindulging!

Apparently I've been in America too long as Helen laughed when I asked for 'the check' instead of 'the bill'!

I'm a great believer that food should be enjoyed!  Just keep in mind the amount you are eating, include fruit & vegetables with each meal and eat slowly giving yourself time to enjoy the flavors which in turn will help you feel satisfied with smaller portions!

Men's Health Week June 13-19th 2011

Photo by BellaRome

June 13th 2011 is the start of Men's Health Week & June 19th is Father's Day so I thought I'd write about something that I know is an issue for some of my male friends - how to continue a healthy lifestyle while on a business trip!

I asked on Facebook recently for business travelers to tell me the difficulties they face maintaining a healthy lifestyle while on business trips.  Issues mentioned included time differences & jet lag affecting their meal schedule & body clock; flight delays making airport food their only option; expectations of colleagues at business dinners; temptations from pastries at the complimentary breakfast & refreshments!

These issues affect business women & business men alike and many are relevant to all travelers.

At the Airport

Number 1 - be prepared

You know you're probably going to need to eat at the airport so take some food with you! There's always the chance of a delay so pack extra healthy snacks such as fruit, cereal bars, trail mix in your hand luggage.

Stay hydrated by drinking water

Avoid caffeine & alcohol which dehydrate and avoid soda which can cause abdominal discomfort during a flight (not to mention those calories from soda or alcohol!) The atmosphere inside the aircraft can also cause dehydration so continue to sip water throughout your flight.  Why? Because often we mistake thirst for hunger. If you are dehydrated when you land you may be tempted to buy a high calorie snack or overindulge at your next meal thinking you are hungry when really you are thirsty.

Airport food

If you are eating a meal at the airport - choose carefully!  Ask what dining options are available before just heading straight for the nearest fast food counter.  You may find there's a grill or restaurant with lighter options available.  Choose low fat milk or water instead of soda to accompany your meal.  As with any restaurant, ask if you can substitute the fries for an extra portion of veg.  And don't feel you have to finish the whole portion - stop eating  when you feel satisfied but before you feel full.  If fast food is really your only option, choose wisely, have the sandwich without the fries and don't panic - adjust the rest of the days meals to account for this one.

At the Hotel 

Food


Is it possible to pack dry cereal/oatmeal then buy milk at your destination for breakfast to avoid the temptations of the breakfast buffet or the cooked breakfast?  An omelet with veggies and wholegrain bread roll/toast and a side of fruit is a good option and will keep hunger at bay throughout your morning meeting.

Exercise 

Find out ahead of time if there's a gym or pool at your hotel - if there is be sure to use it!  Include time for exercise on your daily calendar as if it were another business meeting.  No gym? No problem! Go for an early morning run or walk and you'll discover your new surroundings from a different perspective.

At your business meeting 

Coffee breaks


Chances are there will be pastries, doughnuts & muffins available!  But the chances are there will also be fruit & yogurt available too! The decision is yours...  Do you allow yourself one indulgence on the first day of your business trip then make sure you choose the fruit the following days?  Do you ask the organizer if they could provide a healthier alternative to the pastries?  Do you take your own snack?

To help with your decision consider how you'll feel in a couple of hours when your meeting has over-run and the sugar high has become an energy slump?  Do those pastries still look like so appealing?!

Business Dinners 

If business dinners are a regular part of your working life you really do have to make good choices if you're to stay on track with your healthy eating or weight loss goals.  I appreciate this is not always easy - especially when you are in a foreign country or your host has arranged the meal.  In this case you may have to eat what is on offer and again choose carefully at the other meals.

If you do have control over what you can order remember the restaurant rules: ask for extra veg instead of fries; avoid the bread basket; ask for sauce/dressing on the side; choose grilled & baked items - not fried; dessert is not compulsory!

Do not feel pressured to eat the same as your colleagues at the table.  You are in charge of your own health so be confident about your own careful choices. You may even inspire those colleagues to make good choices themselves or get noticed by the boss for taking care of your health!

  For your next business trip:

~ be prepared - take your own snacks, drink plenty of water & schedule time for exercise each
    day
~ if food choice is out of your control at one meal, try and compensate at other meals during the day
~ start at the fruit end of the coffee break buffet - not the pastry end!

You'll find yourself much more alert and ready for any business challenge if you give your body the right fuel!

Looking for a Father's Day Gift?  Why not forward this information - what better gift for Dad than empowering him to achieve good health?

For more information on Men's Health visit Health Finder & American Dietetic Association Men's pages

Choose My Plate

Healthy eating.  It sounds so simple – we’ve all heard the phrase and people spend a lot of time either trying to maintain healthy eating or trying to achieve it.  However, for a variety of reasons, for many people eating healthy is not as easy as it sounds.

The majority of Americans will be familiar with the Food Pyramid which has been used by the government, dietitians & the food industry for many years.  It is without doubt an instantly recognizable symbol for healthy eating - although it may be hard for people to explain exactly what the Pyramid  is trying to teach us!

 

On June 2^nd 2011 a new healthy eating visual aid 'MyPlate' was launched!

USDA quote: "First Lady Michelle Obama, Agriculture Secretary Tom Vilsack and Surgeon General Regina Benjamin today unveiled the federal government's new food icon, MyPlate, to serve as a reminder to help consumers make healthier food choices. MyPlate is a new generation icon with the intent to prompt consumers to think about building a healthy plate at meal times and to seek more information to help them do that by going to www.ChooseMyPlate.gov. The new MyPlate icon emphasizes the fruit, vegetable, grains, protein and dairy food groups."

I was excited to hear the new nutrition icon would be a plate as a plate model is what I used as a Dietitian in the UK and it was well received and readily understood by my clients and the general public.  

MyPlate's simplistic design was to make it easily understood by everyone - including children.   It emphasizes fruit & vegetable intake and the importance of dairy (or dairy alternatives if intolerant/allergic to dairy).  However, it has also been criticized for being too simplistic & for it's lack of food images and for not mentioning fats & sugary foods. 

The very fact that a new nutrition icon has been released will hopefully attract people's attention and highlight the 'healthy eating' message we often take for granted.  Additional information & resources can be found at http://www.choosemyplate.gov/

The aim of this new icon is to simplify the healthy eating message and update it in line with the new guidelines which were launched earlier this year: 
http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf  

The main points  of these guidelines are:

Balance Calories

• Enjoy your food, but eat less.
• Avoid oversized portions.

Foods to Increase

• Make half your plate fruits and vegetables.
• Switch to fat-free or low-fat (1%) milk.
• Make at least half your grains whole grains

Foods to Reduce

• Compare sodium (salt) in foods like soup, bread, and frozen meals, and choose foods with lower numbers.
• Drink water instead of sugary drinks.

I encourage you to take some time to visit these websites, read the information & try out some of the interactive tools.

I personally see this as an opportunity to renew our efforts towards healthy eating & in the fight against obesity. I'd be interested in your comments on the MyPlate icon!

It's official - chocolate goes with everything! Yep - even bacon...!

Sun Rose Cafe Longmont Colorado

I had the pleasure of attending an evening of wine, beer & chocolate tasting at The Sun Rose Cafe

Now, dietitian or not, anyone who really knows me is aware of my lifelong love of chocolate!  Candy, cakes, cookies & desserts have never been my thing - but chocolate....has always been my thing!  So I was delighted to be invited by the owners Steve & Susan to this event.

They had arranged 4 wines and 4 beers specifically chosen for their chocolatey undertones and perfectly  paired with a variety of chocolate desserts (in the perfect bite size portions!)  The desserts were made personally by the owners or provided by local businesses such as Breadworks and New Moon

Barista Pinotage with chocolate covered berries

The first combination I tried was my favorite!  It was Barista Pinotage from South Africa and tasted divine with the chocolate covered blueberries, pomegranate & acia berries!

You can't really go wrong with chocolate and fruit together! Making your own trail mix with dried fruit, nuts/seeds and chocolate chips makes a perfect snack & just a small handful  is guaranteed to banish that 3pm energy slump!

As I made my way down the line I was treated to wine from Chile paired with chili chocolate popcorn!  Which was sweet, sweet, sweet then suddenly spicy!  I love the combination of chocolate and chili and  - strange as it may sound - you've really got to try it!

Next I tried the tawny port paired with a homemade chocolate & Earl Grey Tea Mousse (which was incredibly light and not too sweet or sickly as mousse can often be) then a dessert wine which although it was too sweet for my liking was served with delicious homemade macaroons.

Then, although I'm not a big fan of beer, I was determined to try those offered as one of them was paired with....chocolate dipped...bacon!!

So this was a first for me and I admit I was apprehensive....but it was incredible!  The sweet and salty combination was superb and it really enhanced the flavor of the Sri Lankan beer it was served with!

So it's official - chocolate really does go with everything.... even bacon!

Yes - this really is bacon dipped in chocolate!

The Sun Rose Cafe is everything I love about a restaurant.  The owners are always right there with the customers, serving & chatting and making you feel at home.  They choose local & organic produce as much as possible and cater for gluten free & vegetarian diets.  As a result, they say their menu 'evolves with the seasons' and if you live in Colorado I highly recommend a visit!  Their aim is to bring terrific food to their customers and provide a relaxed, friendly atmosphere for people to meet for business or pleasure.

Even when striving to eat a healthy diet, there's room for treats - the secret is getting the balance of these right.  Food should be shared and enjoyed and a  little indulgence now and then does you good!