September 2012

www.TDN-Digital.com

HEALTH NUTRITION FITNESS LIFESTYLE DIET & WEIGHT CUISINE

Editors Note

President & CEO Kathleen Czermanski Vice President & COO Mara E. Honicker

Publisher Mara E. Honicker

Weight on Our Minds

Everyone knows that the excess calories you put in your mouth end up on your hips or your belly or your butt. Dozensif not hundredsof books are published each year filled with advice designed to help people lose weight. While some tout unique theories, hawk supplements, promote detoxing, or recommend monoeating of one kind or another, most boil down to two recommendations: eat less and move more. And we all know those are the keys to losing weight. The tricky part is figuring out why we find it so difficult to eat less and move more. I have more access to good nutrition information than many people, and I have no doubt that if I eat less and move more Ill weigh less. That didnt stop me from eating a donut last night. Dont let anyone fool you: Nutrition magazine editors eat donuts. Some of our equally well-informed writers (I wont mention any names) have uncontrollable weaknesses for chocolate and potato chips. And there are certain members of our staff (they know who they are) who think bacon is the ultimate comfort food. So why is it so hard to eat less and lose weight? Maybe its simply that, to paraphrase David Letterman, cookies are just great. More likely, its a densely complex matter involving genetics, personality, sleep habits, life circumstances, and much more. You cant change your genetic inheritance, and its up to you to explore how your personality contributes and to make sure you get enough sleep. What can we do? Offer plenty of healthful recipes along with tips for the other part of the weight-loss mantra: moving.

EDITORIAL

Editor Kate Jackson Senior Production Editor Tracy Denninger Editorial Staff Lee DeOrio, Heather Hogstrom, Jim Knaub,

Marianne Mallon, Brandi Redding, Judith Riddle, Juliann Schaeffer, Barbara Worthington
EDITORIAL ADVISORY BOARD

Suzanne Bowland; Shelley Case, RD; Nancy Collins, PhD, RD, LDN; David Feder, RD; Laura Pensiero, RD; Brenda Ponichtera, RD; Jennifer E. Van Pelt, MA, CWE, CWC
ART

Art Director Susan Kilcoyne Senior Graphic Designer Charles Slack

ADMINISTR ATION

Administrative Manager Helen Bommarito Administrative Assistants Kim May eld, Pat Plumley Executive Assistant Matt Czermanski Systems Manager Jeff Czermanski Systems Consultant Mike Davey
FINANCE

Director of Finance Jeff Czermanski Director of New Business Development Jack Graham
CIRCUL ATION

Circulation Manager Nicole Hunchar

MARKETING AND ADVERTISING

Director of Marketing and Digital Media Jason Frenchman Web Designer/Marketing Assistant Jessica McGurk Marketing Assistant Leara Angello
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Todays Diet & Nutrition is published monthly by Great Valley Publishing Company, Inc., 3801 Schuylkill Road, Spring City, PA 19475. Permission to reprint may be obtained from the publisher. To update your e-mail and contact information Click Here Click here to Subscribe!
All articles contained in Todays Diet & Nutrition, including letters to the editor, reviews, and editorials, represent the opinions of the authors, not those of Great Valley Publishing Company, Inc., or any organizations with which the authors may be afliated. Great Valley Publishing Company, Inc., its editors, and its editorial advisors do not assume responsibility for opinions expressed by the authors or individuals quoted in the magazine, for the accuracy of material submitted by the authors, or for any injury to property resulting from reference to ideas or products discussed in the editorial copy or the advertisements. Great Valley Publishing Company, Inc., 2012

Kate Jackson
2
TODAYS DIET & NUTRITION

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September 2012

contents
20

Volume 8, Number 9

Walnut and Fuji Apple Salad

20 24

Wonderful Walnuts

Contributor Michele Deppe traveled to Fedora Farms in Meridian, California, to learn what makes walnuts natures perfect bundle of nutrition.

on the cover
10  10 Ways to Lower Cholesterol 12  Cool Water Workouts 20 Wonderful Walnuts 24  Stir the Pot 32  Q & A With Coach Nicole Nichols

Stir the Pot: The Power of Rice

It sounds like the most ordinary food in the world, but while it may be common, its uncommonly good for you. Learn how to cook it and why you should make it a regular part of your diet.

about the cover

 Visit Todays Diet & Nutrition on social media

Beet-Goat Cheese Rice (page 24) Photo by Gary Dolgoff

TODAYS DIET & NUTRITION

September 2012

departments
8
Etcetera

Volume 8, Number 9

32  Q & A
Coach Nicole Nichols

10

10  Ask the Expert

10 Ways to Lower Cholesterol Naturally

36 In Season Bell Peppers 40 Just Desserts

Fruit Parfaits

12 Good Moves
Cool Water Workouts

16 Gluten-Free Living
Cosmetics

42  What I Cant Live

Without RecipeGirl
Lori Lange

28

19 Crossword Puzzle 28  Books for Cooks

44 Uncommon Taste

36

40

in every issue
2
Roasted Green Peppers and Onions

Editors Note

7 Contributors/Advisors 46  Coming Next Issue/ Whats Cooking Online

TODAYS DIET & NUTRITION

Contributors

Advisors
Suzanne Bowland, founder and president of GF Culinary Produc tions, Inc and author of The Living Gluten-Free Answer Book Shelley Case, RD, a leading international expert on celiac disease and the glutenfree diet and author of Gluten-Free Diet: A Compre hensive Resource Guide Nancy Collins, PhD, RD, LDN, executive director of Nutrition411.com David Feder, RD, former top chef and magazine editor, now director of S/F/B Communications Group, a cooperative of experts consulting on nutrition, food, health, and lifestyle Laura Pensiero, RD, owner of Gigi Trattoria and Gigi Market, founder and director of Chef4Life, and author of Hudson Valley Mediterranean: The Gigi Good Food Cookbook Brenda Ponichtera, RD, president of ScaleDown Publishing, Inc and author of two Quick & Healthy cookbooks Jennifer E. Van Pelt, MA, CWE, CWC , fitness instructor, healthcare research analyst, and freelance writer For our advisors full bios and websites, visit www.TDN-Digital.com.

s MICHELE DEPPE is an

s CAROL SORGEN, who often

award-winning freelance writer based in Seattle who has published her first book, Minding Jackson (www. micheledeppe.com).
JESSICA GIRDWAIN is a

Chicago-based freelance writer. Shes contributed to Womens Health, SELF, Fitness, Redbook, and Health, among other magazines.

writes about travel, health, and wellness, is based in Baltimore. Shes a frequent contributor to publications such as WebMD, The Washington Post, and The Baltimore Sun (www.carol sorgen.com).
JENNIFER VAN PELT, MA, CWE, CWC, is a Reading,

Pennsylvania-based fitness instructor, certified wellness educator and consultant, healthcare research analyst, and freelance writer.

s DEBORAH R. HUSO is a

TD&N Nutrient Analyses A nutrient analysis for each recipe (except those already containing analyses) is created using Food Processor SQL nutrition and fitness software by ESHA. Recipes are analyzed for calories, total fat, saturated fat, monounsaturated fat, polyunsaturated fat, cholesterol, protein, carbohydrates, fiber, and sodium. Each amount is rounded to the nearest whole number. Nonspecific amounts (for example, salt and pepper to taste), decorative garnishes, and ingredients that are not consumed (such as marinades or excess dipping sauces) are not included.

freelance writer based in Blue Grass, Virginia. Author of the book Moon Blue Ridge & Smoky Mountains, she frequently writes about travel, agriculture, wildlife, the environment, and outdoor recreation (www.drhuso.com).

SEPTEMBER 2012

Etcetera

TODAYS DIET & NUTRITION

SEPTEMBER 2012

Ask the Expert

Knock Down Your Numbers

Heart health expert Janet Bond Brill offers 10 ways to lower your cholesterol without drugs.

H
1)

2)

igh cholesterol doesnt always call for a prescription. Diet and lifestyle changes are very effective in lowering your cholesterol, says Janet Bond Brill, PhD, RD, LDN, author of Cholesterol Down: 10 Simple Steps to Lower Your Cholesterol in 4 Weeks Without Prescription Drugs. Simple changes work, Brill says. For example, eating delicious, filling, healthful foods like oatmeal with flax, almonds, and light soymilk for breakfast, instead of high-fat, high-calorie bacon and eggs, is one way many of my readers have gotten their weight and their cholesterol downalmost without even trying! Here are 10 tips for lowering your cholesterol levels without making a monthly trip to the pharmacy: Soy: By eating soy in place of animal protein, you automatically lower two potent cholesterolraising substances: cholesterol and saturated fat, Brill says. She calls soy a perfect protein that is low in saturated fat, cholesterol free, and filled with vitamins, minerals, and isoflavoneshormonelike substances that lower LDL cholesterol by increasing its uptake by the liver. Soy is also rich in antioxidants, and research indicates that it helps decrease inflammation in the arteries. Garlic: Garlic, a regular chemical factory with lots of active ingredients, not only lowers LDL cholesterol but also functions as a powerful antioxidant and blood thinner. It helps suppress a main cholesterol-producing enzyme in the liver and can aid the body in dissolving blood clots, says Brill, who recommends that you eat a fresh garlic clove 10
TODAYS DIET & NUTRITION

3)

4) 5)

a day along with a daily doseone capsuleof Kyolic Aged Garlic Extract by Wakunaga. Fortified foods: Eating phytosterolsa plants version of cholesterolfound in some food products helps reduce LDL cholesterol. These phytosterols masquerade as cholesterol and are absorbed into the intestinal cells in lieu of cholesterol, Brill says. Look for phytosterol-fortified orange juice, yogurt, or Brills favorite, Promise activ Light spread. One caveat: These can reduce the absorption of fat-soluble vitamins, Brill says, so load up on your fruits and veggies to counteract this effect. Apples: They contain a cholesterol-lowering fiber called pectin and help the liver clear LDL cholesterol from the body. Make sure to eat the skin, as it contains the highest level of antioxidants, Brill adds. The serving? An apple a day, of course. Beans: Theyre full of heart-healthy vitamins and minerals and one of the richest sources of cholesterol-lowering soluble fiber, Brill says. Legumesbeans, peas, and lentilsreduce LDL cholesterol by promoting the health of friendly bacteria in the colon. The bacteria ferment the beans, releasing healthful by-products that travel to the liver and squelch the production of cholesterol.

6)

7)

8)

Fiber supplements: Psyllium seed husk, an ingredient in a number of fiber supplements and one of the most potent cholesterol-lowering agents, also promotes a healthy digestive tract. Psyllium husk lowers LDL cholesterol by promoting bile acid excretion and preventing the absorption of cholesterol into the body, explains Brill, who recommends taking one dose a day. Flax: Full of lignins and fiber, ground flaxseeds are a wonderful plant source of omega-3, an anti-inflammatory fat, Brill says. Considering that atherosclerosis is an inflammatory disorder, including more omega-3 fats in your diet is a smart move for the prevention of heart disease. Work up to consuming two tablespoons of flax meal daily in a smoothie, over cereal, or sprinkled into yogurt. Nuts: Almonds are one of the best sources of vitamin E, a potent antioxidant that blocks the toxic changes to LDL particles that predispose glutenfreeda_granola_ad_diet_nutrition.pdf 1 6/21/12 4:18 PM them to building up in plaque, Brill says. Make sure,

9)

10)

though, that you eat only a small handful of nuts daily since theyre high in calories. Oatmeal: It contains beta-glucan, a cholesterollowering soluble fiber that keeps cholesterol from being absorbed during digestion. In addition, Brill says, oats cause the liver to make more bile, helping to lower LDL cholesterol. Oats also contain a unique, powerful type of antioxidant that counteracts the destructive and atherosclerosis-inducing damage of dangerous free radicals. Walking: A brisk 30-minute walk every day whittles your waistline, decreases inflammation, and lowers bad cholesterol, according to Brill. Michele Deppe

Glutenfreeda Granola... its gluten-free goodness to go.

For award-winning taste and certified gluten-free granola, ask for Glutenfreeda at your nearby grocer, or find us online at www.glutenfreedafoods.com.

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(in convenient travel packs)

Good Moves

Cool Water Workouts

Cool for the Pool

Nayads new line of womens aqua sportswear is made to wear in or out of the water for any indoor or outdoor physical activity. The products blend fashionable designs and quick-drying Spandex with construction techniques for athletic and dance wear. www.nayadswimgym.com Aqua Sphere swimwear and goggles offer swimmers comfort and high performance. The suits are designed to be figure flattering, and the new K180+ goggles with clear lenses wont leave goggle marks on your face. www.aquasphereswim.com/us

ost of us think of swimming laps when we hear about hitting the pool for exercise. But even good swimmers can grow bored staring at the bottom of the pool. And laps are out of the question for people who arent comfortable putting their head under water. The good news is that exercise options in the pool arent limited to lap swimming, and now nonswimmers can hit the pool to burn calories, build strength, and get help for arthritis and fibromyalgia. Mind-body exercises such as yoga, tai chi, and Pilates have even jumped into the pool recently. Because exercising in water removes the impact involved when similar movements are performed on land, its commonly used for rehabilitating injuries. Exercise in warm-water therapy pools provides the added benefit of heat therapy for injuries or conditions such as arthritis and fibromyalgia that cause muscular aches and joint stiffness. Pools dedicated to therapy are generally found in physical therapy facilities, but since the Arthritis Foundation has recommended warm water exercise for the relief of pain and stiffness and to relax muscles and cushion joints, some gyms now offer separate warm-water pools for their growing older adult member populations. You dont have to have a medical condition to benefit from water exercise. All exercisersfrom beginners to competitive athletescan improve fitness and performance by taking their workouts to the water. And with the exception of swimming, all of the following water exercises that follow can be performed with the head above water: 12
TODAYS DIET & NUTRITION

Yoga poses are performed in shallow (chest or shoulder deep) water by using the water to support the body. Water noodles may be used as props for poses performed as you float. BENEFITS: strength, flexibility, balance. l Aqua tai chi: Tai chi sequences are performed in shallow water. The resistance of water against the hands adds a strengthening component. Water supports the body, assisting those who may have balance limitations on land. BENEFITS: strength, balance, mild cardiovascular. l Aqua Pilates: Pilates exercises are adapted to use the water for resistance and support to work the core muscles. You may use the pool walls, water noodles, and other flotation equipment to perform exercises while floating on your back.
l Aqua yoga:

IVE GOT NOTHING TO HIDE

A TRULY D ELIC IOU S F R UIT & NU T BA R W I T H N OT H I N G TO H I D E.

www.bakeryonmain.com

Good Moves

NEW FITNESS RESOURCES

Zumba enthusiasts can now dance off the pounds in the pool. Dance-based Zumba moves are adapted for shallow-water routines performed to motivating music. Aqua Zumba may appeal to those who are self-conscious dancing in a mirrored studio as well as to those who enjoy water exercise in general. BENEFIT: cardiovascular. l Aqua aerobics: Traditional aerobic dance and athletic movements can be performed to music in shallow water. Water noodles and aqua barbells may help increase resistance and workout intensity. BENEFITS: cardiovascular, strength. l Water walking: Shallow-water walking adds resistance and support for those who want to minimize impact or who do not enjoy swimming or water aerobics. BENEFIT: mild cardiovascular, strength. l Water jogging/running: Performed in deep water, usually with a flotation vest, water jogging (moderate intensity and leg pace) or running (higher intensity and faster leg pace) are popular with injured athletes and those who want to minimize the impact of land running. BENEFIT: moderate- to high-intensity cardiovascular. l Water resistance: All water exercise involves some degree of resistance simply due to movement against water. However, water resistance training specifically focuses on strength exercises and may involve the use of aqua barbells, underwater resistance bands, and hand paddles to increase the amount of resistance. BENEFIT: strength. l Swimming: The most traditional water exercise, swimming is appropriate for all people who are comfortable putting their head under water. Swimming workouts can be varied by doing interval training (alternating slow and fast laps), adding resistance using fins and hand paddles, and using a water-resistant mp3 player for musical motivation. BENEFIT: cardiovascular, strength, flexibility.
l Aqua Zumba:

Jennifer Van Pelt, MA, CWE, CWC

14

TODAYS DIET & NUTRITION

NoGii Kid: Cade Spingola

Gluten-Free Living

Gluten-Free Cosmetics
Help or Hype?

or the millions of people who suffer from celiac disease, gluten intolerance, and or dermatitis herpetiformis (a blistering, itchy skin rash) and cant ingest gluten-containing products, its good news that increasing awareness of the conditions has fueled an explosion of dietary options. Food manufacturers, grocery stores, and even cookbook authors have responded both to media attention and consumer requests for more glutenfree products. The latest salvo aimed on behalf of this growing population is the push for gluten-free cosmetics, but are these products really necessary? If you lick your lips after putting on lipstick, or apply make-up and then put your fingers in your mouth, then yes, you might want to consider

COMMON GLUTEN-CONTAINING COSMETIC INGREDIENTS

Avena sativa (oat) kernel flour Cyclodextrin l Dextrin l Dextrin palmitate l Hydrolyzed malt extract l Hydrolyzed oat flour l Hydrolyzed vegetable protein l Hydrolyzed wheat flour l Hydrolyzed wheat gluten l Hydrolyzed wheat protein l Hydrolyzed wheat protein/PVP crosspolymer l Hydrolyzed wheat starch l Maltodextrin
l l

Secale cereale (rye) seed flour Triticum vulgare (wheat) germ extract l Triticum vulgare (wheat) germ oil l Triticum vulgare (wheat) gluten l Triticum vulgare (wheat) starch l Wheat amino acids l Wheat germ glycerides l Wheat germamidopropalkonium chloride l Wheat protein l Wheatgermamidopropyl ethyldimonium ethosulfate l Yeast extract
l l

16

TODAYS DIET & NUTRITION

Gluten-Free Living

gluten-free cosmetics, says Alice Bast, founder and president of the National Foundation for Celiac Awareness (NFCA), who adds that for some people, even a speck of gluten can set off an autoimmune reaction, with such symptoms as bloating, and gas, diarrhea, constipation, fatigue, rash, tingling/numbness, headaches, and depression. While a small amount of gluten can be toxic to some people, thats true only of gluten thats ingested. There is no evidence that gluten crosses the skin barrier, says Bast, suggesting that glutenfree cosmetics may be a choice, but for the majority of celiac and gluten-sensitive individuals, theyre not a necessity. Carol Shilson, executive director of the University of Chicago Celiac Disease Center, agrees, suggesting that manufacturers may be jumping onto a consumer-driven bandwagon thats not really a necessity. From the science thats available, for most people, gluten-free cosmetics arent necessary, Shilson says.

Theres a lot in the media, but there are no studies that suggest you need to use these products, adds Donna Bilu Martin, MD, a dermatologist at South Beach Dermatology in Miami Beach, Florida. That being said, if there is a chance the cosmetics you use could inadvertently be ingested or if you are simply more comfortable using gluten-free products, read the labels on cosmetics before making purchases and avoid products, including shampoos, toothpastes, and mouthwashes, with any of the ingredients listed in the sidebar. If theres no ingredient list, check the companys website or call its consumer hotline. Some gluten-free product lines include those from Kiss My Face, Burts Bees, Afterglow, Ecco Bella, and Bare Minerals. Whether or not you choose to use gluten-free cosmetics, Bast says the bottom line is to use common sense. If something bothers you, just dont use it. Carol Sorgen

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Crossword Puzzle By Myles Mellor

9 10 11

12

13 17 18

14

15 19 22 24 25

16 20 23 26 29

21

27

28 30

31 33 34 35

32

Across
1.  Lettuce ____ 4. Pepper
1 2 3 4 5 6 7

Down
1. ____ grain bread 2.  Astringent in taste
A G E
11

W Mint R Afamily P S member P A P R I 8.  H Take Csomething E R of its E shell O 9.  out O R E G A N O 10. Possessive pronoun
8 9

3. Burn slightly 4. Advantages 5. Bell ____ 6.  Its added to salt to reduce goiter 7. Matures 11.  ____ Eliot, poet 13.  It creates honey 14.  Mine and yours 16.  Summer month, for short 18. Healthy beans 20. Servings 22.  Cut the meat up 24.  Shreds cheese, for example 25. Reuben bread 26.  Fruit that can be used as a glaze for a chicken BBQ 27.  Outdoor cooking spot 28. Kitchen wear

P P E

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16

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20

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G R N C C T A R E

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15

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17. Emotional intelligence, for short 21  22 23 18.  It comes in sticks 24

R A N B C G G R A R
25

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19

27  29 19. Its 28 used with caution in herbal medicine 30 21.  Undiluted fruit juice A P A A V E E I 31 32 23. Iron symbol M A R I N A T E B R A N 33 24. P Needlefish O Z E D R G 34 35 27.  Tart fruit used for sauces O N I O N S S O Y A S

26

29. Rose ____ 30. Street, abbr. 31.  Prepare before cooking, in a way 32.  Integral part of whole grains 33.  Article checker, abbr. 34. Aromatic vegetables 35. Nutritious beans

SEPTEMBER 2012

19

Walnut Rum Balls

Roasted Chicken With Spring Vegetables and Walnut Pesto

I
Walnut and Fuji Apple Salad

ts a sizzling autumn afternoon in Meridian, California, where workers at family-owned Fedora Farms guide specialized machines along rows of trees laden with walnuts. A powerful harvesting machine clutches each tree trunk and shakes it violently. Walnuts tumble by the hundreds to the ground, the sound reverberating like a stampede. As the protective, chartreuse outer hulls of the walnuts are bruised they release a pungent herbal fragrance on the hot waves of afternoon sun. Other machines sweep along the rows, vacuuming the nuts from 400 acres of walnut crops. Harvesting the nuts from the trees is only the beginning of the meticulous process used to bring fresh walnuts to the market. Worthy of its good repute, this noble nut has been a mainstay since about 10,000 BC, relied on for nourishment, healing, and disease prevention. When you spy a walnut in the orchard, its easy to see why the doctrine of signatures appliesa philosophy suggesting that a food resembling a body part offers special benefits to that region of the anatomy. Walnuts head-shaped hulls conceal a wrinkled nut within, the nut meat divided into right and left hemispheres, no less. Its this appearance that prompted William Coles, an English naturalist during the Renaissance, to deem walnuts very profitable for the brain. He was right. A walnut split in half also looks like hearts, correctly pointing to its remarkable cardiac benefits. The walnut was the most important nut from a health standpoint in the ancient Mediterranean world, says Kaley Todd, MS, RD, a spokesperson for California Walnuts, who adds that walnuts were used in the treatment of everything from inflammation, abscesses, and gangrene to bad breath and dog bites.

SEPTEMBER 2012

21

Walnut Bark

Walnuts medicinal and nutritional contributions are still highly valued. Having reviewed a number of studies on walnuts, Jessica Fishman Levinson, MS, RD, CDN, founder of Nutritioulicious, a nutrition counseling and consulting practice in New York City, explains, Walnuts are a good source of protein, with 4 grams per 1-ounce serving, and dietary fiber, with 2 grams per 1-ounce serving. Theyre also a good source of magnesium and phosphorus, two important minerals involved in bodily processes. Tasty walnuts are also a great source of antioxidants, including vitamin E, selenium, and polyphenols. They are definitely considered a superfood! Levinson says.

Mediterranean diet, Palumbo says. Within that dietary pattern, walnuts are linked to reduced inflammation, she says, which is associated with reduced risk of heart attack and stroke as well as cancer, diabetes, and even Alzheimers disease. l They enhance heart health. Research published in the Journal of Nutrition shows that a diet rich in walnuts, walnut oil, and flaxseed oil reduces arterial inflammation, measured by the effect on C-reactive protein and molecules that cause harmful plaque adhesion in blood vessels, says Levinson. In other studies, diets supplemented with walnuts result in a significantly greater decrease in total and LDL cholesterol.
l They can improve blood flow for people with

diabetes. Walnuts, says Levinson, have been shown

to improve blood flow in adults with type 2 diabetes. As part of a moderate-fat diet, they can lower the LDL cholesterol in people with type 2 diabetes.

KEEPING THEM FRESH

Buy them often. Before I knew better,

A HEALTH FOOD NUT

Christine Palumbo, MBA, RD, a member of the California Walnut Scientific Advisory Council, says its impossible to pinpoint what makes walnuts great. Actually, its a mistake to try to tease out just what nutrient is responsible, she says. It may very well be its entire nutrient package acting in synergy that provides so many health benefits. What do walnuts do to contribute to good health? l They combat inflammation. Walnuts reduce inflammation, which helps fight disease. Although no single food is a magic bullet, cholesterol-free walnuts come pretty close when incorporated into an overall healthful dietary pattern such as the 22
TODAYS DIET & NUTRITION

I would stock up on discounted walnuts during the holiday season and tuck them away for the next year, says Christine Palumbo, MBA, RD. Not a good idea! Due to their healthy amount of polyunsaturated fats, they can turn rancid, especially when stored at room temperature.
Keep them chilled. Palumbo suggests

keeping walnuts in the refrigerator like any other perishable food. Or, if you dont anticipate using them within a couple months, place them in an airtight container and store in the freezer for up to one year.
Buy them natural. Jessica Fishman Levinson,

MS, RD, CDN, says, I recommend raw or toasted walnuts without added salt. Caramelized walnuts have a lot of added sugar, so it is best to keep those a treat.

WHATS A SERVING?
One serving of walnuts, with 190 calories, is 1 ounce, which equals 14 cup shelled halves or pieces or 14 halves, says Jessica Fishman Levinson, MS, RD, CDN, founder of Nutritioulicious.

WHATS IN A SERVING?
Walnuts are an excellent source of the healthy polyunsaturated fat, says Fishman Levinson. Specifically, they contain the highest amount of alpha-linolenic acid [ALA], which is a plant-based omega-3 essential fatty acid. A 1-ounce serving of contains 2.5 grams of ALA. Most nuts contain all or mostly healthy monounsaturated fat, but walnuts are comprised primarily of healthful polyunsaturated fats: 13 grams out of 18 grams total fat.

Walnut Snack Mix

A study published in the September 2008 issue of Nutrition and Cancer showed the consumption of walnuts could slow the growth of breast cancer tumor cells in mice, Levinson says. Researchers at the University of California, Davis found that walnuts also shrink prostate tumors in mice. l They can boost bone health. A clinical research study published in January 2007 in Nutrition Journal found that bone health improved with alpha-linolenic acid consumption from walnuts and flaxseed, Levinson says. l They can help you sleep. Walnuts, says Palumbo, are one of the few naturally occurring sources of melatonin, a a hormone made by the brains pineal gland that regulates the sleep-wake cycle and the bodys circadian rhythms. l They can sharpen your brain. Preliminary research also points to cognitive effects, such as preventing age-related memory deficits and other mental decline in mice, Palumbo says. The omega-3 fats in walnuts influence the brains membrane, leading to improvement of mood and less depression.
l They can help fight cancer.

DELICIOUS WAYS TO ENJOY WALNUTS

The culinary uses of walnuts are practically endless. Walnuts add crunch to a salad, a spread, or bread; add body to a pesto or chutney; and are wonderful paired with fruits in pilafs and pastries. Walnuts are whats for breakfast, adding a nutritional punch to waffles, yogurt, and granola. Theyre delicious in main dishes such as stir-fries, sauts, and casseroles. Inspired ideas include toasted walnuts with chile pepper, in herbed mashed potatoes, and as a

perfect balance to salty cheese. Theyre delightful in desserts, pairing well with chocolate and caramel or chopped and tossed on ice cream, cake, or pie. My favorite way to enjoy walnuts is to chop a small handful and put them into just-cooked oatmeal along with some raisins or blueberries, Palumbo says. I also like to fold some chopped walnuts into pancake batter along with blueberries, combine them with raisins and maybe a few milk chocolate chips for an easy snack mix, and make a banana split using a small whole banana split lengthwise down the middle, topped with yogurt and a couple tablespoons of chopped walnuts. I also love the thickness and protein content of Greek yogurt but need a little crunch, so I add some chopped walnuts. Weve created simple recipes for walnut filled snacks and sweets, and Kevin Meehan, executive chef at Caf Pinot in Los Angeles, provides some delicious recipes for savory flavors. MICHELE DEPPE is an award-winning freelance writer based in Seattle who has published her first book, Minding Jackson.
SEPTEMBER 2012

23

f whole grain rice isnt already a staple of your diet, theres good evidence it should be. Rich in vitamins, minerals, and satiating fiber, just 1 cup of brown rice is a good source of B vitamins and provides 27% of your daily need of immune-fortifying selenium and 88% of manganese, which supports brain and nerve function. The good news doesnt stop there: Studies show that whole grain rice reduces the risk of developing type 2 diabetes, aids in weight control, and may help prevent certain cancers. Rice may be common, but rice dishes dont have to be boring. In fact, theres a world of options for cooking it. Get started with these recipes.

Beet-Goat Cheese Rice

Garden Wild Rice

Makes 4 servings
1

2 cup wild rice

1 cup chicken broth 1 cup pea pods 1 cup roast chicken, cut into cubes 1 avocado, cubed
1 1 1 1

2 cup red grapes, halved 3 cup pecans 4 cup bottled balsamic vinaigrette 4 cup feta cheese

Cook rice with broth according to package directions. In a separate pot, add pea pods to boiling water and cook for 2 minutes or until crisp-tender. Plunge pods into ice water to stop cooking and when cool, cut in half. In a large bowl, add rice, pea pods, chicken, avocado, grapes, pecans, and balsamic vinaigrette. Mix well. Sprinkle feta cheese on top.
TD&N Nutrient Analysis: Calories: 364; Total Fat: 22 g; Saturated Fat: 4 g; Polyunsaturated Fat: 3 g; Monounsaturated Fat: 9 g; Cholesterol: 38 mg; Sodium: 519 mg; Carbohydrates: 27 g; Fiber: 6 g; Protein: 18 g

COOKING WELL
Three must-know tips for perfect rice every time

1)

The right ratio is generally 2 cups of water to 1 cup of rice. During cooking, if your rice looks dry but isnt done, add more water; if the rice is done but soupy, drain excess water with a mesh strainer. Rice cookers are ideal for hands-off, set-itand-forget-it cooking. The device cooks the rice completely, then shuts off automatically to a warm setting to keep rice ready to eat. Because of its tight seal, youll need to use slightly less water when cooking. For a complete how-to, refer to cookbooks catering to the joy of rice, including The Ultimate Rice Cooker Cookbook (www.harvard commonpress.com) and Roger Eberts The Pot and How to Use It (www.andrewsmcmeel.com).

2) 3)
Sweet Pea Pilaf

READY RICE
Rice comes in many forms, and eating a variety will keep your taste buds happy and your heart healthy. Heres a primer on some popular types: l Brown short grain: Use it in dishes that call for a creamy texture, such as desserts, puddings, paella, and risotto. l Brown medium and long grain: With fluffier grains, these are well suited to pilafs, salads, and stir-fries. l Brown basmati or jasmine: With a subtle aromatic fragrance, these are good choices for side dishes and desserts. l Wild rice: Technically a seed (but considered a whole grain), it goes best in soups, stews, pilafs, salads, and sides. l Himalayan/Bhutanese red rice: With a lovely red color and nutty flavor when cooked, it combines well with other grains, such as wild rice in pilafs, and goes well alongside pork or lamb dishes. (Note: Use 112 cups of water to 1 cup of rice during cooking.) l Purple Thai rice and Chinese black rice: High in antioxidants and sweeter in flavor, these impart a deep reddish-blue and purple hue, respectively, when cooked. Theyre best in fruity desserts but also pair well with savory dishes.

JESSICA GIRDWAIN is a Chicago-based freelance writer. Shes contributed to Womens Health, SELF, Fitness, Redbook, and Health, among other magazines.

10-Minute Veggie Stir-Fry

26

TODAYS DIET & NUTRITION

PRINT

Books for Cooks

Get a great veggie education from the best with Vegetarian Cooking at Home With the Culinary Institute of America. It will see you through months of meat-free Mondays with tips and techniques and 200 recipes for dishes such as Green Onion Tamales, Caramelized Onion Ravioli With Portobello Mushroom Sauce, and Asparagus-Edamame Bisque. In addition to the recipes that will surely make it easy for you to get your five a day deliciously, this course in a book is filled with handy cooking tips and strategies for getting the most nutrients from your veggies. www.wiley.com Get the Indian tastes you crave in a hurry without making a reservation or running to pick up take out. Ruta Kahates Quick-Fix Indian: Easy, Exotic Dishes in 30 Minutes or Less shows you just how simple it can be to make deeply flavorful Indian cuisine without spending hours in the kitchen. Kahate simplified her cooking practices by necessity after she had two girls whose demands on her time left fewer hours for cooking. She developed techniques and shortcuts that will save you time without sacrificing satisfaction in dishes such as Indian Veggie Burger, Shortcut Shrimp-Okra Curry, and the simple carrot salad shared here.

Its always a challenge to make both kids and adults happy at mealtimes. Get some help from Parents Quick & Easy Kid-Friendly Meals: 125 Dishes the Whole Family Will Love. Parents will spend less time arguing and cooking twice and more time enjoying the same meals their kids relish. Its filled with helpful nutrition notes and lots of clever ways to make healthful foods more appealing to children. www.wiley.com Try just a few of the recipes in Top Chef alum Angelo Sosas Flavor Exposed: 100 Global Recipes From Sweet to Salty, Earthy to Spicy and youll crave more. But in addition to recipes, youll get an education. Sosas Asian-inspired cuisine is based on what he calls a trinity of flavors. His notion that every dish requires three components as focal points is a platform that home cooks can build on and learn from to create their own flavor combinations. By exploring Sosas dishes, theyll also learn how to take a dish to another level by adding to the trinity an unexpected flavor. The books unusual organization chapters devoted to flavor profiles such as sweet, salty, smoky, sour, or bitteris equally educational, deepening your understanding of what underlies the particular flavor. Under bitter, for example, is a recipe for Tuna Ribbons With Candied Wasabi. Asian Barbecue Sauce With Smoked Chiles and Pineapple is a smoky flavor, while Sosas extraordinary Bombay Fish Tacos represent umami. Your tongue will curl as you flip through the pages and anticipate what to make first. www.kylebooks.com

Shredded Carrot Coconut Salad

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TODAYS DIET & NUTRITION

Go with your gut

pun intended

Is your gut telling you something may be wrong with your diet?
When your immune system is activated by incompatible foods it can cause a wide range of symptoms: IBS, migraine headaches, weight issues, joint pain, skin and respiratory problems, ADD/ Hyperactivity, fatigue and many more.

Almost 70% of the immune system is in the gut.

There's one simple blood test, scientifically proven, that tells you which foods may be a problem for you.

According to a study conducted at Baylor University, 98% of people following The ALCAT Rotation Diet either lost weight or improved body mass.
Call today or visit us on the web at www.ALCAT.com to request information about getting tested in your area.

Cell Science Systems 1(800) US-ALCAT (872-5228) 1-954-426-2304 www. ALCAT.com

610-049 Rev D

Books for Cooks

Broaden your options for gluten-free dining with an array of recipes from Betty Crocker Gluten-Free Cooking. Youll find plenty of tips, resources, and recipes for the most challenging and desirable dishes for people with gluten intolerance. With recipes for everything from pretzels to pizza and sandwiches to hamburger buns, there are few tastes that will go unsatisfied. www.wiley.com Are you bored with your homemade bread? Dont blame your bread machine because what goes in is what comes out. Make more interesting bread with more interesting ingredients. Richard Ehrlich gives you tips and inspiration in 80 Recipes for Your Breadmaker. You learn how to make simple breads as well as kneaded, flavored, and sweet loaves and cakes. Theres also a surprising chapter on unexpected things you can do with your bread machine. Well just say they dont involve bread. www.kylebooks.com An oncologist and a cancer-surviving registered dietitian have teamed to write a book that can empower patients to improve their health and help prevent the disease from returning. In The Essential Cancer Treatment Nutrition Guide & Cookbook, Jean LaMantia, 30
TODAYS DIET & NUTRITION

RD, and Neil Berinstein, MD, FRCP, ABIM, offer a nutrition toolbox with 150 recipes and thorough information about conventional and complementary cancer treatments, the effects of treatment on nutrition, and the power of diet to influence side effects, treatment success, and prevention. www.robertrose.ca

Fans of Mark Bittmans books have something new to celebrate. The New York Times contributor and prolific cookbook author is back with a book guaranteed to increase your consumption of powerhouse nutrients. If youve ever been mystified by what to do with mustard greens, Swiss chard, or radicchio but desiring the antioxidants they offer, youll find all the guidance youll ever need in the reissue of Leafy Greens: An A-to-Z Guide to 30 Types of Greens Plus More Than 120 Delicious Recipes. www.wiley.com

Shrimp Salad With Arugula Pesto

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Q&A

PHOTO COURTESY OF ACACIALIFESTYLE.COM

Coach Nicole Nichols

oing the same workout day after day not only can get boring, but it also can be ineffective. Thats why Coach Nicole Nichols believes in an exercise regimen with the kind of variety that keeps you coming back for more. The fitness trainer and health educator is releasing a new workout DVD, 28 Day Boot Camp, which offers a months worth of varying workout combinations. She also serves as managing editor of SparkPeople, where she writes articles that break down complex fitness and nutrition concepts into material people can apply to their everyday lives. This University of Cincinnati alumna earned national recognition from the American Council on Exercise and Life Fitness as Americas Top Personal Trainer to Watch. Shes earned several fitness certifications, including in sports medicine, personal training, group fitness instruction, prenatal and postpartum exercise design, spinning, and PiYo (a blend of yoga and Pilates), and is trained in mat and reformer Pilates. Nichols has made more than 50 free online workout videos, which have made her one of the most watched exercise instructors on the Internet. So how does this fitness pro keep variety in her own fitness routine, and what are her secrets to balancing her work and personal lives and 32
TODAYS DIET & NUTRITION

guarding against stress? We had the opportunity to talk to the Cincinnati resident and sneak a peek at her secrets to balancing it all while still finding time for her husband, Evan, and her dog and cats. TD&N : Whats your favorite way to stay fit? Nichols: For me, variety is essential. My weekly exercise plan includes running, spinning, walking the dog, and Pilates. And then I like to mix up my strength training. TD&N : What five foods are always in your kitchen? Nichols: Eggs, avocados, almonds or almond butter, and cheeseI love goat cheeseand some type of greens. TD&N : Whats your top guilty food pleasure you couldnt live without? Nichols: I try not to feel guilty about food, but I love sweets, sugar, and candy. I have a sweet tooth. And theres no such thing as too richat least Ive never encountered it! I just dont keep sweet stuff around, or if I do, I accept that its gonna be gone quickly! Im a Twizzler lover. TD&N : Who has been the biggest health/fitness/food inspiration in your life? Nichols: I didnt really grow up with healthy role models. Obesity runs in my family. I saw that, and that was motivation for me to be different. My great-grandfather lived to be 103he always seemed so young to me. He was climbing trees to cut branches in

Q&A

his 80s. He didnt drink or smoke. Ive had to teach myself a lot. The members of the SparkPeople community have been very inspiring, and they help me stay accountable. TD&N : How do you fight stress and relax at the end of a crazy day? Nichols: Im a big sleeper. I need a lot of it, and I really make sure I get at least eight hours every night. And then I take what I need on the weekend. I try to unplug. I spend so many hours on the computer. It goes a long way just to turn electronics off. TD&N : What inspired you to produce your new DVD? How does it reflect your personal health philosophy? Nichols: SparkPeople has been offering free online workout videos for years, and theyre really popular. Our online boot camps are especially popular, so that was the big inspiration for this particular DVD. Its an innovative 28-day plan that mixes and matches four workouts for variety and different fitness levels. I tried to come up with interesting moves you havent seen a thousand times on other videos. (Editors Note: The second DVD, SparkPeople: Total Body Sculpting, will be released in December.) TD&N : Whats your favorite health and fitnessrelated website or blog? Nichols: Of course, its SparkPeople.com! I love FitBottomedGirls.com for fitness. They make things really fun. And Pinterest is great for finding recipes. TD&N : What book is on your nightstand right now? Nichols: Right now Im reading The Quarter-Acre Farm by Spring Warren. Its about a woman growing all she can on her lot. Deborah R. Huso

Wild rice is one of the healthiest grains available on earth. At Fall River Wild Rice, we have a variety of products that utilize this high-fiber and high-protein grain. Check out what we have to offer!

www.frwr.com 800-626-4366

ildrice.indd 1

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deliciously dairy free no matter how you slice it

Daiya Wedges
Same delicious experience in a whole new style! New Daiya Wedges are ready to just slice and enjoy, no cooking or melting required! Perfect on your favorite sandwich or as a bite-size snack, and still deliciously free of dairy (lactose & casein), soy, gluten, and other common allergens. With three new avors Jalapeo Garlic Havarti, Jack, and Cheddar the only decision left is which one to slice into rst!

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Q&A

his 80s. He didnt drink or smoke. Ive had to teach myself a lot. The members of the SparkPeople community have been very inspiring, and they help me stay accountable. TD&N : How do you fight stress and relax at the end of a crazy day? Nichols: Im a big sleeper. I need a lot of it, and I really make sure I get at least eight hours every night. And then I take what I need on the weekend. I try to unplug. I spend so many hours on the computer. It goes a long way just to turn electronics off. TD&N : What inspired you to produce your new DVD? How does it reflect your personal health philosophy? Nichols: SparkPeople has been offering free online workout videos for years, and theyre really popular. Our online boot camps are especially popular, so that was the big inspiration for this particular DVD. Its an innovative 28-day plan that mixes and matches four workouts for variety and different fitness levels. I tried to come up with interesting moves you havent seen a thousand times on other videos. (Editors Note: The second DVD, SparkPeople: Total Body Sculpting, will be released in December.) TD&N : Whats your favorite health and fitnessrelated website or blog? Nichols: Of course, its SparkPeople.com! I love FitBottomedGirls.com for fitness. They make things really fun. And Pinterest is great for finding recipes. TD&N : What book is on your nightstand right now? Nichols: Right now Im reading The Quarter-Acre Farm by Spring Warren. Its about a woman growing all she can on her lot.

Like the recipes in this issue?

Visit online and check out the delicious and healthy ideas from all our past issues.

Its your online cookbook and recipe box!

www.TDN-digital.com/digitaleditions

Deborah R. Huso

If you Like us on Facebook, follow us on Twitter!

March 2012

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April 2012 www.TDN-Digital.com

HEALTH

DIET & WEIGHT CUISINE FITNESS LIFESTYLE HEALTH NUTRITION T CUISINE DIET & WEIGH S LIFESTYLE SS FITNES O ION U NUTRIT ACTRESS

June 2012

www.TDN-Digital.com

August 2012 www.TDN-Digital.com SINE HEALTH CUIS LIFESTYLE DIET & WEIGHT CUISINE NUTRITION FITNESS LIFESTYLE F ON FITNESS NUTRITIO HEALTH NUTRITION DIET & WEIGHT CUISINE

Goes e Goes Gluten Free

WITH Q & A WIT

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Q & A WITH

ACTRESS

ISABEL GILLIES
page 34

Flavors RestaurantTaste A Sweet in Your Home of Summ er

KADEE STRICKLAND
page 28

Q & A WITH ACTRESS

Watermelon Agua Fresca

ER TRAINER Q & A WITH TRAINE

page 36 p

KS BLANK BILLY BLANKS

Gluten-Free Seared Scallops al Mojo de Ajo

Salad With Miso-Ginger Dressing

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Quinoa and d Mushroom-Stuffe Peppers Roasted Red

Burgers to Flip Over

page 22

page 40

Discuss articles, share ideas, and interact with other health-conscious people like you!

In Season

Beautiful Bell Peppers

f you do no more with bell peppers than toss them on a salad, youre missing opportunities to add a world of flavor and a splash of vibrant color to your plate, not to mention an infusion of nutrients. Theyre among natures perfect foodsdelicious, versatile, low calorie (only 33 per pepper), and loaded with antioxidants and phytonutrients. Add peppers to your meals and youll increase your intake of more than 30 carotenoids; vitamins A, B, C, E, and K; fiber; folate; potassium; manganese; and magnesium. While green peppers may be more widely used, theyre the least nutritious in the pepper color spectrum. As the color deepens, so does the nutritional value. Yellow is more nutrient rich than green, orange more than yellow, and red boasts the most. Red peppers are not only sweeter than the green variety, but they also have significantly more nutrients. If youre looking for a source of vitamin C, put down the orange and grab a red pepper: It has more than three times as much vitamin C as citrus fruit. Theyre available year-round, but peppers are at their peak of flavor in the fall, so fill your shopping bag and try these healthful dishes.

Roasted Green Peppers and Onions

Roasted Green Peppers and Onions

Serves 4 as a side dish
4 green peppers 4 small red onions, trimmed and quartered 3 tablespoons olive oil 2 tablespoons balsamic vinegar Salt and pepper to taste

Drizzle the olive oil and vinegar over them and stir to coat. Season with salt and pepper. Spread the peppers and onions in a single layer on a baking sheet. Roast for about 30 minutes, turning halfway through.
TD&N Nutrient Analysis: Calories: 136; Total Fat: 10 g; Saturated Fat: 1 g; Polyunsaturated Fat: 1 g; Monounsaturated Fat: 7 g; Cholesterol: 0 mg; Sodium: 7 mg; Carbohydrates: 11 g; Fiber: 2 g; Protein: 1 g

Preheat oven to 350F. Trim the peppers and remove the seeds and membrane. Slice vertically in long strips about 1 inch wide. Place the peppers and onions in a mixing bowl. 36
TODAYS DIET & NUTRITION

HOW TO ROAST A PEPPER

Put thoroughly scrubbed peppers on a baking sheet or directly on an oven rack with a baking sheet below them. For easier cleanup, line the sheet with parchment paper. Put the baking sheet under the broiler, about 4 inches from the element, allowing the peppers to char. When the top begins to blister and char, about 10 minutes, use tongs to rotate the pepper a quarter turn. Continue broiling and turning until the peppers are charred all around. (You can also char the peppers by placing them on a skewer and holding them over the flame of a grill or a stove burner. Theyll blister more quickly.) Take the sheet out of the oven and use the tongs to transfer the peppers to a paper bag and roll the bag shut or close it with a chip clip. (You can also put the peppers in a bowl and cover the bowl.) When the peppers have cooled enough to handle them, about 20 to 30 minutes, transfer them one at a time to a large cutting board. Keep a medium bowl nearby. Take a pepper and hold it over the bowl. Using a paring knife, make a small slit at the bottom of the pepper and let the juices run into the bowl. Reserve the liquid. Once the peppers are cool, peel the charred skin away using your fingers and discard it. Slice the pepper open and remove the seeds and membranes. Place the peppers in the bowl with the reserved liquid and refrigerate until youre ready to use them. You can also use the liquid to add flavor to sauces, soups, and pures.

We Put Peanut Butter On A Healthier, Low Fat, Low Calorie Diet!

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*See sidebar on previous page for details on how to roast a pepper. Preheat oven to 400F. Spray a baking sheet with cooking spray. Place the polenta slices on the sheet and bake for 10 minutes. While the polenta is baking, whisk together the lemon juice and olive oil in a small bowl. Place the arugula in a medium bowl and set both bowls aside. After 10 minutes, remove the polenta from the oven. Flip the patties and place a slice of goat cheese on each. Return the sheet to the oven and bake for another 10 minutes. Remove the baking sheet from the oven and use a spatula to place each patty on an individual small plate. Drizzle the oil and lemon juice over the arugula and toss. Divide the arugula into eight servings and place one serving around each patty like a garland. Season to taste with salt and pepper. Top with chopped pepper and garnish with oregano leaves.
TD&N Nutrient Analysis: Calories: 295; Total Fat: 11 g; Saturated Fat: 6 g; Polyunsaturated Fat: 1 g; Monounsaturated Fat: 3 g; Cholesterol: 22 mg; Sodium: 150 mg; Carbohydrates: 40 g; Fiber: 6 g; Protein: 11 g

Pepper and Polenta Salad

Serves 8 as an appetizer
1 tube prepared polenta, sliced into eight 2-ounce slices Juice from 2 lemons 1 tablespoon olive oil 2 cups arugula 8 ounces garlic and herb goat cheese, sliced into 1-ounce rounds Sea salt and fresh cracked pepper to taste 2 roasted peppers, one red and the other yellow or orange, chopped coarsely*
1

2 cup fresh oregano leaves

Join us in Chicago for the

KJ

September 22-25, 2013 www.ICDS2013.org

If you are a physician or investigator, this is the event to nd out about the latest treatments, scientic initiatives, and cuttingedge research aimed at nding a cure for celiac disease and gluten-related disorders. There will be more than 300 scientic presentations by contributors from 40+ countries. If you are a dietitian, clinician, caregiver, or celiac patient, come hear from the worlds foremost experts and participate in 3 days of seminars, discussions, and education featuring news on improvements in gluten-free living, progress on alternative treatments, and the very latest research on celiac disease and gluten-related disorders. Enjoy the best gluten-free products and services from around the globe, showcased in an expansive exhibition.

Couscous-Stuffed Peppers

Discounted registration fees and hotel rooms are available through September 2012. For more information or to register, please visit : www.ICDS2013.org

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Bake it better for you.

Youre picky about your ingredients and we are too. Our golden flax comes only from American farmers who know what we expect from their harvest. So whether you sprinkle flax on your oatmeal or add it to your oatmeal cookies, you enjoy a mild nutty flavor plus added nutritional benefits. Feels good to be picky, doesnt it?

Taste-tested flax recipes: kingarthurflour.com/bakeitbetter

Just Desserts

Blueberry-Orange Parfait

Cool Parfaits

Ready in a flash with ingredients you probably already have in the fridge

Cherries, Berries, and Granola

N
Serves 2
1

ext time you need a fast dessert that wont give you sugar and calorie overload, try these frozen fruit parfaits. Theyre made with good-for-you ingredientsyogurt, fruit, nuts, and oatsand take minutes to prepare.

Minty Melon Parfait

1 cup nonfat Greek yogurt 1 cup cantaloupe, cut in small cubes 1 tablespoon fresh mint, finely chopped 4 cup pistachios, chopped

In each of two bowls or parfait glasses, spoon 12 cup of yogurt. Add 12 cup cantaloupe and half the mint and stir together. Top with 2 tablespoons of pistachios. Serve immediately.
TD&N Nutrient Analysis: Calories: 168; Total Fat: 7 g; Saturated Fat: 1 g; Polyunsaturated Fat: 2 g; Monounsaturated Fat: 4 g; Cholesterol: 2 mg; Sodium: 82 mg; Carbohydrates: 20 g; Fiber: 2 g; Protein: 9 g

40

TODAYS DIET & NUTRITION

Visit TDN-Digital.com for our Recipe of the Day

and bookmark our recipe page!

What I Cant Live Without

Lori Lange

RecipeGirl began a blog to express her enthusiasm for cooking.

Click image for a recip by Lori Lange

RECIPE PHOTO BY LORI LANGE

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TODAYS DIET & NUTRITION

Most of my creative thinking comes together when Im out for my morning run. I create recipes as Im burning calories, plain and simple.

pe

SEPTEMBER 2012

43

Uncommon Taste

Desserts by Alice Medrich

Dizzying, Delicious, Decadent

ow can you not envy Alice Medrich? Of course she toiled at the Ecole Lentre in France to learn her craft and then labored to create Cocolat, her dessert shop in Berkeley, California. She works hard, and we know its not easy creating swoon-worthy recipes and filling seven cookbooks with dreamy dessertsbut still! I imagine her always in an apron dusted with sugar, rivulets of caramel running down her spoon, in a room drenched in the dizzying aroma of chocolate, and I cant help wanting to be her. Her latest cookbook, Sinfully Easy Delicious Desserts, teases you before you even open it. On the cover are smudges of melted chocolate begging you to swipe them with a finger and

put it to your lips. Next to them are morsels of something divine youll want desperately to pluck off the page and taste. Turn the cover and leaf through the pages, and youll be a goner besotted by sweets. Were not suggesting you linger in Medrichs chocolate heaven or make her fabulous recipes on a daily basis, but if you want to delight guests on special occasions, her new book is a must. Savor it over the coming months as you search for extraordinary (but easy) desserts for the holidays. In the meantime, hoard the seasons juicy peaches for her delicious crisp, just right for early autumn. KJ

Peach Crisp

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TODAYS DIET & NUTRITION

Please mention TD&N when calli ng or e-mailing for special pricing on all orders.

Coming Next Issue

Coming in October
October offers many opportunities for entertaining, and our October issue brings you tasty recipes for Oktoberfest, Halloween, and tailgate parties along with nutrition and fitness tips, powerhouse nutritional strategies, and cooking for health.

Oktoberfest
Queue up the polka music because Oktoberfest is around the corner. Chef Jonathan Dixon offers as assortment of holiday dishes, from Chicken Schnitzel With Mushrooms to Pork Chops With Mustard and Sour Cream, and a trio of veggie sides.

Halloween Treats
Contributor Jessica Girdwain whips up three chewy, gooey treats to satisfy your Halloween party guests: Bite-Sized Pumpkin and Brown Sugar Cakes, CoconutChocolate Orange-Swirled Meringues, and Mini Chocolate Mousse Cups.

Yogurt 10 Ways
In this article, were giving you new ideas for ways to love the goodness of yogurt. Fill up on probiotics, calcium, and vitamin D with 10 different styles of yogurt products, from Greek to soy.

Whats Cooking Online

Weight-Loss Strategies: Whats Depression Got to Do With It? Can you lift the blues to lose the pounds?