Confessions of a Dietitian

Dietitians are nutrition experts, but we are not perfect. I work in an office full of them and we like our chocolate, cookies, and other sweet treat and empty calorie foods just like everyone else. The trick is to control the amount you are eating and have moderation in all things. 

As the summer heat rears it's ugly head near 100 degrees on a daily basis, many of us like to cool off with a nice cold beverage. I personally love cherry icee's. They are sweet, taste like cherry, remind  me of my college days, and most importantly...COLD! So while we are enjoying our refreshing beverage, here's a tip to save you extra calories in your day and some money in your wallet. 

Be A Kid!

Yep, that's right, choose the kids size beverage (unless it's good old H20). It will help limit the amount of extra calories and sugar being consumed, but still provide the satisfaction of a sweet, cold beverage to cool off in the persistent Arizona heat. They may even be less expensive, which is always a good thing.

Quinoa (keen-wah)

Quinoa is fast becoming more popular in kitchens everywhere. It is very versatile and looks similar to couscous, but has more protein and is a good source of fiber, folate, magnesium, iron and phosphorus. 

This is a great item to incorporate into recipes and especially beneficial for those following a vegetarian diet. It has a mildly nutty flavor, slightly crunchy and fluffy texture which allows it to easily be used as a substitute for dishes that call for rice or other grains. One cup provides approximately 222 calories, 8 grams protein and 5 grams fiber (20% recommended amount for women and 13% for men).

I just  made a great summer salad with quinoa and vegetables I'm taking it to a friend's graduation party. Here's the recipe and picture - it turned out great! Be creative and experiment with some of your favorite seasonal vegetables or fruits!

Quinoa and Vegetable Salad

 

Ingredients

3/4 cup quinoa, uncooked 

2  medium red bell peppers, raw

1/2 cup green beans, raw

1 cup yellow pear tomatoes

1 scallion (green onion)

Dressing

3 tsp Olive oil

1/4 tsp cumin

1 tsp soy sauce, light

2 tsp lime juice

1 clove garlic, minced

salt/pepper to taste 

Directions

1. Add quinoa to 1 1/2 cups boiling water in a medium pan. Cook covered on low for 15 minutes.
2. While quinoa is cooking, cut peppers in half and grill (I used a George Foreman grill on my kitchen counter top). Once peppers are cooked, sweat by placing in plastic bag and let cool. This will allow you to peel the skin off easily. 
3. Cook the green beans on the grill or steam. 
4. Once quinoa is cooked, fluff with fork and place in shallow bowl to cool.
5. Peel the skins off the cooled peppers and cut in julienne pieces. Cut the tomatoes in half lengthwise and chop the onion. Add all to the cooled quinoa in the bowl.
6. In a separate small bowl mix the oil, cumin, soy sauce, lime juice, garlic, salt and pepper. Mix thoroughly and add to the rest of the ingredients.

You can substitute the vegetables in the recipe with your own favorites - try a different variety and see what great creations you discover in your kitchen!