Browsing Archive: March, 2010

just say...KEEN-WA

Posted by Bree Marsh on Monday, March 29, 2010,
that is how quinoa is pronounced!   man, i knew this superfood was good, but i didn't know it was THIS GOOD!   you have GOT to start incorporating this "grain" into your diet ASAP!!!
fun facts about quinoa...
  • it is actually not a grain, but a seed
  • it is a relative of beets, spinach, and chard
  • it comes in a variety of colors including the typical white/yellow and orange, pink, red, purple, and black
  • the leaves are edible, but difficult to find (i have never had the leaves!)
  • it is consider the "ancie...

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my week of green luxury!

Posted by Bree Marsh on Friday, March 26, 2010,
so here it goes folks, an avocado a day.....well, 1/2 an avocado a day, i had to give ryan some! ;)

monday = guacamole tortilla with 3 beans and cheese.  here's how i made the guac...2 avocados, juice from one lime, 1 small diced tomato, 1/4 cup salsa, handful chopped cilantro, 1/2 tsp garlic salt, and pepper to taste, mashed all together to your desire consistency....i like a little chunk left in it!  I spread about 1/4 of this mixture onto a whole wheat tortilla (i love "La Tortilla Factory"...
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so much more than guac...

Posted by Bree Marsh on Tuesday, March 23, 2010,
...but don't even think about leaving it out!

 i am pretty much in love with avocados!
and with good reason!  so creamy and fatty.....25 grams to be exact!  but don't you get all worried now, it is mostly the heart healthy mono-unsaturated type.   avocados also contain potassium, folic acid, vitamin E, and fiber.
quick tips on avocados...
at the store, they are usually rock hard, so they need 3-6 days to ripen.
you know they are ripe when they yield slightly when pressure is applied.
an over ripe ...
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so proud of papa!

Posted by Bree Marsh on Monday, March 22, 2010,
my dad has always been a decent eater, but in the part 4-5 years, he has really cleaned up his diet and has really set the focus on super-nutrient dense foods!  he is probably in the best shape of his life, with the added help of more exercise, and his good cholesterol (HDL) is un-real!  i think his HDL is over 100, which is off the charts for a man!  when i used to go home and visit, i would expect something for dinner like pizza, but now, it is usually something like this...

this is what we ...
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i care about calories...

Posted by Bree Marsh on Thursday, March 18, 2010,
and that's about it!....is this you???
as you should know by now, i am constantly trying to raise awareness about "eating for health" as opposed to "eating for weight"
you may be someone who only cares about calories!  here are a few ways to know for sure...
1. you are constantly falling victim to and/or contemplating the latest diet trend
2. you are constantly trying to stay within a specific calorie range
3. you fit crappy snack foods into your diet plan like low-calorie cookies/crackers, sugar-...
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not so savvy with the choke!

Posted by Bree Marsh on Tuesday, March 16, 2010,
i found this out yesterday, when i spent $6 for two whole artichokes and only used about 15% of them!  i need a tad more practice!  my advice, at least for now, is to buy the bottled or frozen artichoke hearts, because it seems, at least in my part of town, that the artichoke isn't in-"full-blown"-season quite yet!  hopefully the price of $3 each will go down a bit, then i can attempt another dish!  last night was actually almost a disaster!  i was planning on doing a shrimp stuffed artichoke...
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I'm all choked up!!!

Posted by Bree Marsh on Sunday, March 14, 2010,
artichokes just came into season and i am super excited to work with this veggie!  however, i am not super excited that i couldn't find any at the grocery store today!!!  i guess i will try the local whole foods store sometime this week.  i did get some canned artichoke hearts though, that i will use in a veggie lasagna that i am making tonight and a frittata that i am making tomorrow night.  it was definitely meant for me to do this veggie this week, because i was thinking about it when i le...
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very important reasons to increase you plant foods and decrease your meat!!!

Posted by Bree Marsh on Friday, March 12, 2010,
from body + soul magazine...
1. cows expel methane, a greenhouse gas that is 23 times more potent than CO2
2. 77%.....i say again....77% of US soy beans and 46% of US corn feed farm animals
3. 16 times more fossil fuels are needed to create one steak than to produce a plate of broccoli, eggplant, cauliflower, and rice
4. 28% of the world's assessed fishery stocks are "over-explored or depleted"
5. about 98 pounds of beef, 67 pounds of pork, and 102 pounds of chicken are produced for EACH American ...
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orange is over...2 definite keepers, 1 saved for special occasions!

Posted by Bree Marsh on Thursday, March 11, 2010,
so i already told you about the citrus/ginger stir fry, which was delicious!  that is definitely a keeper....super easy, less than 30 minutes to make(not including marinating time), just takes a bit of planning, but most important things in life do!  like with other things in life, change doesn't happen over night, but if you stay true to challenging yourself to make changes in your diet, trying new foods, new ways of cooking (or just cooking in general!), you will eventually become better an...
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citrus is delicious!

Posted by Bree Marsh on Tuesday, March 9, 2010,
i haven't been much of an orange fan in the past, mostly because of the peeling thing!, but lately i have been soooo into um!  navel oranges are the best!  no seeds, pretty easy to peel, and so yummy and juicy!  besides the obvious "high in vitamin C" thing they got goin on, they are also a good source of folate and dietary fiber, and have a decent amount of calcium and vitamin A.  they are also high in the phytochemicals hesperidin and tangeritin, which are flavonoids, that may protect again...
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sweet end to the week...in nutrition AND training.

Posted by Bree Marsh on Saturday, March 6, 2010,
last night we had some friends over for SWEET POTATO and coconut risotto.  this was definitely an experiment.  and it was definitely a success!  here is what i did...
heated up about 3TBSP of olive oil in a large skillet, chopped up 1/2 an onion, 3 garlic cloves, one square inch piece of ginger, and one medium sweet potato, added all this to the oil.  sauteed it for about 5 minutes, then added 1 cup arborio rice.  mixed and coated the rice with the oil and let it toast for about 3 minutes.  th...
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sweet new ways to use sweet potatoes

Posted by Bree Marsh on Thursday, March 4, 2010,
-baked in skin and drizzled with honey and sprinkled with cinnamon
-sweet potato PANCAKES....use my pumpkin pancake recipe and swap out the pumpkin for potato!
-potato salad with a sweet twist
-sweet potato fries
-mashed and topped with a touch of brown sugar and toasted walnuts
-grilled rounds topped with lime zest
-OR go super indulgent with my dad's caramelized T-day sweet potatoes....lots of butter and brown sugar heated in a non-stick pan, add par-cooked 1/2 inch potato rounds, carmelize both ...
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garlic wrap-up and NEW super tuber!

Posted by Bree Marsh on Monday, March 1, 2010,
one meal that i really wanted to mention last week using garlic....baked turkey with roasted garlic sauce and sauted kale. 
this is easy peasy!,,,,in a blender, squeeze out a whole head of roasted garlic(recipe in previous blog), 2 tbsp balsamic vinegar, 1 tsp honey or agave, salt and pepper, blend, then stream in 1/4 cup extra virgin olive oil while still blending.  pour this over baked turkey breast and serve with some sauted kale.  very tasty.  this is a great condiment to have in the frid...
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About Me


Bree Marsh, MFCS, RD, LD Hi, my name is Bree. I love food! I love healthy food! I love sharing my food ideas and tips with you! Follow along and get inspired by all the interesting and easy ways to incorporate super foods into your diet. Check out the 'dense declaration' page for my story!

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 Disclaimer

Please keep in mind that although I am a Registered Dietitian and many of my recommendations are based on years of schooling and research, I am not your personal RD and I do not know of your specific nutritional struggles and/or health problems!  My advice, although many times is intended for the possible prevention of some chronic diseases, is not intended to cure any form of disease and/or medical problem.  Please consult your doctor before making any drastic changes in you diet or exercise routine!


 
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