Fresh Zucchini and Corn Cakes

 

Photo by Whole Foods
Photo by Whole Foods

Our Mommy friend, Danielle, and her little girl, Lucca love these zucchini and corn cakes from the Whole Foods recipe and we’re sure you will too!

Ingredients:

  • 2 large eggs
  • 1/3 cup low-fat buttermilk or low-fat milk
  • 1/3 cup whole wheat flour
  • 1 1/4 teaspoons baking powder
  • 1/2 teaspoon fine sea salt
  • Kernels from 1 ear sweet corn (~3/4 cup)
  • 1/2 cup chopped onion
  • 2 teaspoons expeller-pressed canola oil

Directions

In a large bowl, whisk together eggs, milk, flour, baking powder, salt and pepper until smooth. Add corn, zucchini, onion, and stir until combined.  Heat oil in a large skillet over medium heat.  Working in batches, drop batter by scant 1/4 cup measures into skillet.  Cook, turning once, until browned and cooked through, 3 to 4 minutes per side; lower heat if pancakes begin to brown too deeply before middle is cooked through.  Add more oil between batches if necessary.  Serve the pancakes warm or room temperature with crême fraîche.

Makes 4 servings. Enjoy!

Original recipe by Whole Foods can be found here.

Sauteed Brussels Sprouts and Shallots

Brussels sprouts have been all the buzz lately.  They’re a delicious side dish to any lunch or dinner.  Try this easy recipe from Cooking Lightwith your dinner tonight.  We’re sure you are going to be making more!

Courtesy of Cooking Light
Ingredients
2 tablespoons olive oil
1 cup thinly sliced shallots
2 garlic cloves, minced
1 teaspoon sugar
3/4 pound Brussels sprouts, trimmed and thinly sliced lengthwise
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
  
Preparation

1. Heat a large stainless steel skillet over medium-high heat. Add oil to pan; swirl to coat.

2. Add shallots; sauté 3 minutes or until almost tender, stirring occasionally.

3. Add garlic; sauté 30 seconds, stirring constantly.

4. Add sugar and Brussels sprouts; sauté 5 minutes or until brown, stirring occasionally.

5. Sprinkle with salt and pepper; toss.

The recipe and photo featured in this post were provided by Cooking Light. To read the original recipe please click here.

Color Me Red

Color Me Red

by Christie Caggiani, RDN, LDN, CEDRD 

 

As we enter February, we’re seeing Red around every corner.  Valentine’s Day and American Heart Month highlight the color, and give us a burst as the sometimes-drab days of winter continue to swirl around us.   Not only can our moods become a little blah this time of year, our food choices may become more monotonous as well.  By creating a theme, however, we can add a fun, proactive twist to eating, and bring more variety to our plates. What a great way to jazz up your kids lunchboxes, snacks or meals at home by picking a color theme– and what better color this month than RED!

Photo Credit: Kiwifraiz via Compfight cc

Our role as parent or provider is not to make sure our kids love everything they eat, but rather to present them with opportunities to explore food, develop their preferences, expand their comfort level around a variety of choices, and therefore become confident, competent eaters.  A color theme is one way that children can participate in the process, as they identify colors in the grocery store, find them in your fridge, and add them to their plate palate.  It also provides an opportunity for them to learn about the function of many foods.   For example, as you will notice below, many red fruits and veggies help promote heart health, so children can begin to connect the ways that foods work for them and support their bodies and brains.   If you are introducing a new food, make it fun and don’t be discouraged if they don’t enjoy it the first time around (or the first many times!). 

So roll out the red carpet and enjoy acquainting your family with some of these bright beauties: 

Acai: This berry from Central and South America is shown to have excellent antioxidant value, which may assist in heart health, decreased inflammation and decreased risk of some cancers.  Mix frozen acai in your blender with a splash of milk and banana, then top with granola, fresh fruit and shredded coconut for a colorful and satiating breakfast or snack. 

Cherries:  These succulent rubies give us great fiber, immune-helping vitamin C, and heart-happy potassium.  Slice up fresh or frozen cherries for a fun ice cream topping or substitute berries in your favorite recipe with equal parts (pitted) cherries. 

Cranberries:  Not only are they super for our urinary tract system, they may also help keep our digestive system protected from unhealthy bacteria and ulcers.   Pour a glass of cranberry juice, add some canned cranberries into a smoothie or mix some dried cranberries into your kids’ trail mix.

Raspberries:  Rich in vitamins C and K, and many antioxidants such as alpha and beta-carotene, lutein, zeaxanthin, and choline,  these berries can help protect our heart and prevent certain types of cancers.  Fold some fresh berries into your favorite muffin or pancake mix, or keep frozen raspberries on hand to toss into a smoothie or oatmeal

Strawberries:  They are a good source of heart-helping folate, which decreases the risk of certain birth defects, and are a powerhouse of the antioxidant vitamin C, giving a boost to our immune system.   Sprinkle some strawberries on cereal or blend up some frozen strawberries in a milk and yogurt smoothie.  Or dip into some melted chocolate for a super satisfying snack!

 

Photo Credit: jetalone via Compfight c

Watermelon:  Despite popular belief that watermelon is made up of only water and sugar, it is actually considered a nutrient dense food, one that provides a high amount of vitamins, particularly A and C, mineralssuch as magnesium, potassium and zinc, and antioxidants, including high levels of lycopene.  Because it does contain 92% water, it’s also a wonderful way to help keep your kids hydrated.  Insert a popsicle stick into watermelon chunks for a fun snack, or freeze some watermelon balls to add to your kids’ water bottles. 

Beets:  With an earthy flavor that gets supersweet when cooked, beets are very nutrient-loaded, giving us 19 percent of the daily value for folate, necessary for the growth of healthy new cells.  Their rich color comes from the phytochemical betanin, which helps bolster immunity. Roast them, pickle them or shred them raw and dress them with citrus for a refreshing salad. 

Red peppers:  For the love of your eyes and your skin, include these vitamin A-packed foods.  Add a little crunch to your child’s favorite deli sandwich or have them taste test with peanut butter or hummus. 

Tomatoes:  These red beauties are heart protective and provide a great defense against prostate and potentially breast cancers.  Include a little more marinara sauce on your pasta or add some grape tomatoes into the lunchbox.  

Ingredient1: App Review

Ingredient1: App Review
By MDIO Product Review Team

Sometimes it can be hard to find foods you crave that also meet your dietary restrictions and taste preferences. Ingredient1 is a free mobile app that allows you to find natural and healthy foods that meet your nutritional needs within your zip code!

Photo Courtesy of Ingredient1

An App for Our Friends with Food Allergies and Dietary Restrictions

Ingredient1 is perfect if you who have food allergies or need a specialized diet for medical reasons.

 

The Test—Here Is How to Use It:

  1. Make a food profile.
  2. For instance, you can enter gluten-free, dairy-free, and/or GMO-free diet.
  3. Use the “Food Mood” section of the app. If you are craving something sweet, crunchy, small, and GMO free, just tap on the circles to reflect this food mood.
  4. Scroll through the options that appear. Cinnamon & sugar pumpkin seeds by Supersedes look delish to me. I was pleased to see the product had all the ingredients, nutrition info, certification claims, and allergen information!
  5. Click “Find It” and/or “Share It” (favorite option for RDs to send their clients food ideas!
  6. Go and get it!! Enjoy!!

 

Seems Easy and Perfect; However…

Unfortunately, upon selecting the snack and clicking on “Find It,” the seeds were not sold in the NYC area. Even when I selected another food choice, Whole Foods didn’t come up as a store selling the chosen item. Seeing as there are quite a few Whole Foods in NYC and the nearest store carrying this product was a market over twenty-five miles away, I chose another snack. But you can order the foods online if you want. Just click the “Share It” icon, and email the link to yourself, roommate, and/or partner to order. My advice would be to order the products you like online and choose a food in your zip code for cravings!

 

When I asked Ingredient1 about what seemed to be a faux pas, they immediately let us know the plan to have Whole Foods included on the app’s “Find It” in the very near future. So go ahead and download Ingredient1!

Photo Credit: joeltelling via Compfight cc

Bottom Line:

  • MDIO gives thumbs up—Love this app!!

Pros:

    • For everyone: Whether you have specific dietary choices and/or are looking for new healthy food products.
    • Great selection of foods that meet your taste preferences.
    • “Share It” option allows you to share your food finds with friends or clients.
    • Lists of ingredients, nutrition info, certification claims, and allergen information.

Cons:

    • The product you desire may not be available for immediate consumption.

No Time To Shop

No Time to Shop? No Problem!
By Laura Cipullo and the Mom Dishes It Out Team

Sometimes it’s not even the cooking that takes the longest, it’s the grocery shopping! It takes time to plan meals before you shop and sometimes just going into the store and buying random items that catch your eye leaves you with nothing to make full meals with! There are some great services that will deliver groceries to your door, with recipes and pre-portioned ingredients, to make feeding your family easier than ever:

Plated, plated.com, delivers ingredients for recipes you can select from each week in perfectly portioned sizes so there is nothing leftover! You can become a member or pay per plate, so you can pick and choose how often you get deliveries. All the biodegradable boxes are filled with as many local ingredients as possible and are always fresh. The step-by-step instructions ensure that even a novice cook can create a delicious meal!

Blue Apron, blueparon.com, features weekly recipes on its website that you can request ingredients for or go out and buy yourself. Some of their recipes feature hard-to-get or uncommon ingredients, so the convenient ordering feature saves you the trouble of searching for these items in the aisles of your grocery store. You can easily skip weeks or cancel the plan anytime, and you can even get recipes sent right to your inbox without signing up for the service!

HelloFresh, hellofresh.com, allows you to select a vegetarian box or a classic box for either two or four people each week. Each box contains all the ingredients you will need to make the provided recipes for three meals weekly. Recipes are easy to follow and usually take under 30 minutes! They deliver throughout the country and use local providers when possible.

 

If you need more ideas for dinner, we also have great recipes here for you and your family to try!