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April 2011 www.TDN-Digital.

com HEALTH NUTRITION FITNESS LIFESTYLE DIET & WEIGHT CUISINE


President & CEO Kathleen Czermanski
Editor’s Note Vice President & COO Mara E. Honicker

Living Green Publisher Mara E. Honicker

Get on the ‘Meatless EDITORIAL

Monday’ Bandwagon Editor Kate Jackson


Senior Production Editor Tracy Denninger
Editorial Staff Lee DeOrio, Heather Gurk, Jim Knaub, Marianne Mallon,
Brandi Redding, Juliann Schaeffer, Barbara Worthington
While there are thousands of things you
can do to help protect the Earth, perhaps EDITORIAL ADVISORY BOARD
none is as powerful as making a change Suzanne Bowland; Shelley Case, RD; Nancy Collins, PhD, RD, LDN;
in your diet. It doesn’t take anything David Feder, RD; Laura Pensiero, RD; Brenda Ponichtera, RD;
radical, just giving up meat once a week. Jennifer E. Van Pelt, MA, CWE, CWC
Why? Factory meat production is a signifi- ART
cant cause of pollution and a major drain Art Director Susan Kilcoyne
on resources. Did you know, for example, that it takes Senior Graphic Designer Charles Slack
1,800 to 2,500 gallons of water to produce 1 pound of Junior Graphic Designer Kelly Harper
beef, that the meat industry accounts for one fifth of Ad Coordinator Marie Harvey

man-made greenhouse gas emissions, or that it takes 15 ADMINISTR ATION


times more fossil fuel to produce beef than plant-based Administrative Manager Helen Bommarito
foods? That’s why reducing your intake of meat can Administrative Assistants Kim Mayfi eld, Pat Plumley
be more meaningful than most actions you can take to Executive Assistant Matt Czermanski
reduce your carbon footprint. Systems Consultants Jeff Czermanski, Mike Davey

You don’t need to be a vegan or even a vegetarian FINANCE


to make a difference. Just eat one meatless meal each Director of Finance Jeff Czermanski
week—a small change that anyone can manage. Why
CIRCUL ATION
should you? It will, at the very least, reduce your risk of
Circulation Coordinator Nicole Hunchar
developing diseases such as cancer, diabetes, and heart
disease; save money; get more fiber and antioxidants in MARKETING AND ADVERTISING
your diet; help cut greenhouse gas emissions; minimize Director of Marketing and Digital Media Jason Frenchman
water use and pollution; and reduce dependency on Web Designer/Marketing Assistant Jessica McGurk

fossil fuels. SALES


To get started, consider taking the pledge to partici- Director of Sales Stephanie Mitchell
pate in Meatless Mondays, a nonprofit initiative begun Senior Account Executive Michael Ferguson
in 2003 in association with the Johns Hopkins Bloom- Account Executives Seth Bass, Gigi Grillot, Matt Petrauskas
berg School of Public Health to encourage consumers Sales Coordinator Joe Reilly

to improve their health and fight global warming by Phone 610-948-9500 Fax 610-948-7202
reducing meat consumption by 15%. By taking the Advertising sales fax 610-948-4202
pledge, you’ll be participating in a practice that goes back Editorial e-mail tdnkate@ptd.net
nearly a century. Americans, at the urging of Herbert
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Take the pledge. You’ll be in great company. Among
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and Mario Batali, not to mention entire school districts and Permission to reprint may be obtained from the publisher.
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monday.com, where you can sign up and get lots of
helpful recipes. And visit our website each Monday where, Click here to Subscribe!
from now on, our recipe of the day will be meatless. All articles contained in Today’s Diet & Nutrition, including letters to the editor, reviews,

Kate Jackson
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 affiliated. Great Valley
Publishing Company, Inc., its editors, and its editorial advisors do not assume responsibil-
ity 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.
2  TODAY’S DIET & NUTRITION © Great Valley Publishing Company, Inc., 2011
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April 2011
Volume 7, Number 4

contents
34

Olive and
Almond Chicken

30 An Easter Brunch on the cover


Why not try something new this holiday season? Your 8 Combating Migraines
guests will love the fresh flavors in this festive four-course 18 Fabulous Flax
Easter brunch, with recipes by Chef Hari Nayak. » 30 An Easter Brunch
34 A Healthy Passover Menu

34 A Healthy Passover for All


40 Chatting With Bethenny
Frankel
Contributor David Feder serves up an easy, healthy holiday
menu that stars the best of the season’s produce. » about the cover
Baby Spinach Salad With Straw-
berries and Caramelized Onions
(page 30) Photo by Gary Dolgoff

4  TODAY’S DIET & NUTRITION


Healthy Eating Options
Made Easy
Healthy Choice® Healthy Choice meals as part of an overall eating plan…
• Offer convenience and portion control—a proven strategy in weight loss plans that can
meals can support be difficult to achieve when cooking at home.1 Combined with a green salad and 1 cup
low-fat dairy, Healthy Choice meals provide nearly 50% fewer calories than a typical meal.
your efforts to help
• Are the only major brand of frozen meals that can claim all products as “healthy” based
clients manage on U.S. government standards for amounts of saturated fat, cholesterol, and sodium,
which are important for heart health.
diabetes and
• Provide an average of five grams of fiber per serving and whole-grain nutrition consistent
cardiovascular-related with healthy eating and include options with 50 grams or less of total carbohydrates.

dietary issues and • Feature informative product labels including Diet Exchange information.

reach their weight • Offer a variety of nutritious, great-tasting flavors to help keep your clients on track when
they don’t have the time or skill to prepare a meal from scratch.
management goals.
Healthy Choice: A Convenient Weight Management Tool
Saving over 250 calories compared to typical lunches and dinners, Healthy Choice
meals are low in fat and saturated fat and controlled in sodium and cholesterol.
800 80 1600 10
700 1400 9
600 60 8
1200 Typical lunch
7 & dinner*
500 1000 6
400 40 Healthy Choice**
800 5
300 600 4
Healthy Choice Meal with green
200 20 3 salad & 1 cup low-fat dairy
400
2
100 200 1 * NHANES 2007-2008,
0 0 0 0 Age 40-49, Males & Females
Calories CHO (g) Sodium (mg) Sat Fat (g) ** Nutrition data, September 2010

For nutritional data and to request Healthy Choice coupons2 for clients, visit ConAgraFoodsScienceInstitute.com

Another food you love from

1
(Metz JA et al 2000; Hannum SM et al: 2004; 2006)
2
Visit “Contact Us” section to request a class-size quantity while supply lasts. Offer expires 5/30/11.
©ConAgra Foods, Inc. All Rights Reserved. Lemon Herb Chicken
April 2011
Volume 7, Number 4

departments
8
health lifestyle
8 Strategies The Migraine- 38 Etcetera
Food Connection
40 Chat Bethenny Frankel

nutrition diet & weight


14 Etcetera
42 Etcetera
16 Veggie Life
44 The Latest Scoop
Fruit & Veggie Snacks
Kosher Trends 46
18 Powerhouse Fabulous Flax
46 Family Matters
22 Profile Cut the Salt With Teen Vegetarians
’Sodium Girl‘

cuisine
fitness 48 Etcetera
26 Etcetera
50 Chef’s Table
28 Good Moves Resistance Patrick Gharrity
Band Workouts
52 What I Can’t Live Without 50
Scott Leibfried

Cucumber and
Avocado Dip

in every issue
2 Editor’s Note
16 7 Contributors/Advisors
7 Coming Next Issue/
What’s Cooking Online
54 Uncommon Taste

6  TODAY’S DIET & NUTRITION


Contributors

CAROL M. BAREUTHER, RD, is a U.S. the environment, and outdoor


Coming
»
Virgin Islands-based freelance recreation (www.drhuso.com).

Next
writer who has written for a
variety of regional and national MATTHEW KADEY, RD, is a

Issue publications, including Cooking


Light, Vegetarian Times, Veggie
Canadian-based dietitian and
nutrition writer.
Latest Scoop on Celiac Disease Life, Caribbean Travel and Life,
and Shape. HARI NAYAK, an internationally
A Mother’s Day Breakfast in Bed
renowned chef, restaurateur,
Q & A With Elisabeth Hasselbeck MICHELE DEPPE is an award- and food writer, has pioneered
The Mediterranean Goodness winning freelance writer based the next generation of Indian
of Portuguese Cuisine in Bothell, Washington (www. cooking with his cookbook
micheledeppe.com). Modern Indian Cooking.
Smart Snacking

Vegetarian Nutrition DAVID FEDER, RD, is a former CAROL SORGEN, who writes about
professional chef and author health and wellness issues, is a
What’s Cookin’ at the Ballparks
of The Skinny Carbs Diet. He’s writer based in Baltimore. She’s a
director of S/F/B Communications frequent contributor to publica-

What’s Cooking Group, a cooperative of experts tions such as WebMD, The Wash-

Online »
Visit our website at
providing food and nutrition
communications and consulting
ington Post, and The Baltimore
Sun (www.carolsorgen.com).
for all media.
www.TDN-Digital.com for
JENNIFER VAN PELT, MA, CWE, CWC,
exclusive articles, book reviews,
product news, editor’s picks, and DEBORAH R. HUSO is a freelance is a Reading, Pennsylvania-based
a new recipe each weekday. writer based in Blue Grass, fitness instructor, certified well-
Virginia. Author of the book ness educator and consultant,
New Ways of Thinking About
Type 2 Diabetes Moon Blue Ridge & Smoky healthcare research analyst, and
Mountains, she frequently writes freelance writer.
about travel, agriculture, wildlife,

TD&N Nutrient Analyses Advisors


A nutrient analysis for each recipe
(except those already containing Suzanne Bowland, founder and president of GF Laura Pensiero, RD, owner of Gigi Trattoria and
analyses) is created using Food Culinary Produc­tions, Inc and author of Gigi Market, founder and director of Chef4Life,
The Living Gluten-Free Answer Book and author of Hudson Valley Mediterranean:
Processor SQL nutrition and fitness The Gigi Good Food Cookbook
software by ESHA. Recipes are Shelley Case, RD, a leading international expert
analyzed for calories, total fat, on celiac disease and the gluten-free diet and Brenda Ponichtera, RD, president of ScaleDown
saturated fat, monounsaturated author of Gluten-Free Diet: A Compre­hensive Publishing, Inc and author of two Quick &
Resource Diet Healthy cookbooks
fat, polyunsaturated fat, choles-
terol, protein, carbohydrates, Nancy Collins, PhD, RD, LDN, Jennifer E. Van Pelt, MA, CWE, CWC, fitness
fiber, and sodium. Each amount executive director of RD411.com instructor, healthcare research analyst, and
is rounded to the nearest whole freelance writer
David Feder, RD, former top chef and magazine
number. Nonspecific amounts
editor, now director of S/F/B Communications For our advisors’ full bios and websites, visit
(for example, “salt and pepper to Group, a cooperative of experts consulting on www.TDN-Digital.com.
taste”), decorative garnishes, and nutrition, food, health, and lifestyle
ingredients that are not consumed
(such as marinades or excess
dipping sauces) are not included. APRIL 2011  7
Health strategies

The Migraine-Food Connection


Learn how you can use food as a weapon against headache pain,
and take aim with migraine-fighting recipes by Joy Bauer and Heidi Gunderson.

T
ired of relying on pills to fight migraines?
Maybe you don’t have to. Some lifestyle
and diet modifications may do the trick.
“Migraines are the most frightening
enemy I have,” says Crysta Stephenson, a hard-
working single mom with two children who has
suffered from migraines for a long time. She likens
the power of a migraine to the force of a tsunami
coming ashore. “The pain cannot be controlled, and
sheer willpower will not send it away.”
Hormonal changes as well as a host of other
triggers, such as exposure to loud noises and not
eating enough, bring on Stephenson’s attacks. “If I
drink too much caffeine or go without for a day, it
can give me a migraine,” she explains. “If I overload
on cake, candy, or cookies without eating meat to
balance them out, I get a headache. I am in constant
fear of an attack coming on.”

UNDERSTANDING THE WAVE


Migraines can cripple a person mentally, physically,
and emotionally. They can make it virtually impos-
sible for an individual to continue a day at work, to self-injections, and surgery. But there are more
take care of children, and even put one foot in front natural weapons in the antimigraine arsenal.
of the other. “Once an attack has begun, there’s Instead of aspirin, ibuprofen, or BOTOX, knowl-
almost nothing I can do to stop it,” says Stephenson. edge about food and your eating patterns may
“Recently, I trembled uncontrollably during an be the best tool when fighting this neurological
attack while I was driving. I had to get off the road predator. Different foods can either treat or trigger
immediately. The only emotional relief I have for migraines in many people. Of course, everyone is
migraines is what comes when the attack is over, but different. Some remedies may work for one person
then I begin feeling anxious about when the next but are useless to another. For example, caffeine
one will start.” may trigger a headache for some, yet for others may
The FDA recently approved the injection of alleviate pain.
BOTOX around the head and neck area as a preven- Combined triggers usually cause migraine
tive measure against chronic migraines, those that headaches during a time of vulnerability, such as
occur most days of the month. Other forms of a monthly menstrual cycle or episodes of exces-
treatment include oral medications, nasal sprays, sive stress. “Your food choices may help prevent

8  TODAY’S DIET & NUTRITION


migraines,” says Angela Ginn, a substance within it called such as yoga or meditation. If
RD, LD, CDE, a national spokes- phenylethylamine. you find that your headaches
person for the American Dietetic But there are foods that can are brought on by stress, you
Association (ADA). “However, help migraine sufferers. Caffeine, may want to find time to relax
research has been inconclusive when used in small amounts, can throughout the day. “Better still,
in regard to the relationship be helpful in treating migraines. meditate one minute twice a day
between trigger foods and But caffeine is a tricky character. or longer,” adds Mauskop.
migraine attacks.” Controversial “One study demonstrated that Your sleep schedule is also very
diet triggers include alcohol, it was effective in reducing the important. “Sleep deprivation is a
caffeine, and food additives. pain associated with migraines,” strong trigger of migraines,” says
“Having a regular eating explains Ginn. “Another study Mauskop. “Sometimes too much
pattern or spacing of meals three demonstrated that excessive sleep is also a trigger.” It is
to four hours apart will lower the caffeine intake may result in important for migraine sufferers
risk of developing a migraine,” withdrawal headaches.” Those to find a sleep schedule that
Ginn advises. who suffer from migraines need works for them and stick to it. “It
It is important to figure out to figure out how much caffeine is very individual.”
whether any foods trigger your they need (or don’t need) to avoid
migraine headaches and then triggering migraines. — Deborah R. Huso
remove them from your diet. “I In addition, Alexander
recommend keeping a detailed Mauskop, MD, founder of the Recipes begin on next page »
journal to identify any poten- New York Headache Center
tial triggers,” suggests Ginn. and a board-certified neurolo-
“The journal should include gist, recommends that migraine
stress levels, food and beverages sufferers consume whole grains “CLEANSE” & LOSE
consumed, environmental issues,
time of the migraine attacks, the
and dark, leafy vegetables on a
daily basis to help decrease the
WEIGHT FAST !
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amount and quality of sleep the risk of migraines. “These foods 9-DAY SYSTEM TArgETS obESiTY and ToxiciTY
NEW…ALKALIZED WATER CONCENTRATE !
night before, exercise patterns, are rich in magnesium and other Potent Antioxidant … Helps Alkalize the Body
and the severity of the migraine.” important nutrients,” he explains. WHAT’S IN YOUR WATER ?

In addition to diet, exercise “Seeing is Believing–Meet Peter”


31 lbs in 33 days - and 7” off his waist
WHAT’S GOING ON and relaxation regimens can high energy . . . Lasting Results !
IN YOUR HEAD? play a big role in controlling
Why might certain foods set migraine headaches. Mauskop
off a migraine? One reason is recommends a 30-minute cardio
that they may affect your blood workout five days a week. Ginn
vessels. Alcohol, food additives, agrees that lifestyle changes can
and tyramine-containing foods help, adding that people who
trigger migraines because they experience exercise-induced Results will vary ~ Typical weight loss is 28 pounds
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migraines,” says Angela Ginn, a substance within it called recommends the use of stress
RD, LD, CDE, a national spokes- phenylethylamine. management and relaxation
person for the American Dietetic But there are foods that can techniques such as yoga or medi-
Association (ADA). “However, help migraine sufferers. Caffeine, tation. If you find that your head-
research has been inconclusive when used in small amounts, can aches are brought on by stress,
in regard to the relationship be helpful in treating migraines. you may want to find time to
between trigger foods and But caffeine is a tricky character. relax throughout the day. “Better
migraine attacks.” Controversial “One study demonstrated that still, meditate one minute twice a
diet triggers include alcohol, it was effective in reducing the day or longer,” adds Mauskop.
caffeine, and food additives. pain associated with migraines,” Your sleep schedule is also very
“Having a regular eating explains Ginn. “Another study important. “Sleep deprivation is a
pattern or spacing of meals three demonstrated that excessive strong trigger of migraines,” says
to four hours apart will lower the caffeine intake may result in Mauskop. “Sometimes too much
risk of developing a migraine,” withdrawal headaches.” Those sleep is also a trigger.” It is
Ginn advises. who suffer from migraines need important for migraine sufferers
It is important to figure out to figure out how much caffeine to find a sleep schedule that
whether any foods trigger your they need (or don’t need) to avoid works for them and stick to it. “It
migraine headaches and then triggering migraines. is very individual.”
remove them from your diet. “I In addition, Alexander
recommend keeping a detailed Mauskop, MD, founder of the — Deborah R. Huso
journal to identify any poten- New York Headache Center and
tial triggers,” suggests Ginn. a board-certified neurologist, Recipes begin on next page »
“The journal should include recommends that migraine
stress levels, food and beverages sufferers consume whole
consumed, environmental issues, grains and dark, leafy vege-
time of the migraine attacks, the tables on a daily basis to help
amount and quality of sleep the decrease the risk of migraines.
night before, exercise patterns, “These foods are rich in
and the severity of the migraine.” magnesium and other impor-
tant nutrients,” he explains.
WHAT’S GOING ON In addition to diet, exercise
IN YOUR HEAD? and relaxation regimens can
Why might certain foods set play a big role in control-
off a migraine? One reason is ling migraine headaches.
that they may affect your blood Mauskop recommends a
vessels. Alcohol, food additives, 30-minute cardio workout
and tyramine-containing foods five days a week. Ginn agrees
trigger migraines because they that lifestyle changes can
constrict and dilate blood vessels. help, adding that people who
Chocolate also has this effect; experience exercise-induced
however, medical researchers headaches should talk to a
do not agree on whether healthcare provider about
to blame chocolate itself or effective strategies. She also
Health strategies

Try these recipes by authors Heidi Gunderson and


Joy Bauer, designed to relieve migraines.

Barbecue Chicken Sandwiches Barbecue Sauce

1 pound cooked chicken, shredded or torn into


bite-size pieces
1 recipe barbecue sauce (recipe at right)

Preheat oven to 350ºF. Stir chicken and sauce


together in a baking dish. Bake for 12 to 15 minutes
or until hot. Serve on whole wheat bread or
hamburger buns. Enjoy!

TD&N Nutrient Analysis (based on 4 servings): Calories: 404;


Total Fat: 18 g; Saturated Fat: 10 g; Polyunsaturated Fat: 1 g;
Monounsaturated Fat: 5 g; Cholesterol: 134 mg; Sodium: 397
mg; Carbohydrates: 23 g; Fiber: 0 g; Protein: 36 g

Taco and Burrito Filling

1 tablespoon olive oil


1 to 2 shallots, chopped fine
2 cloves garlic, minced
1 pound lean ground beef
21⁄2 teaspoons chili powder
1
⁄2 teaspoon ground cumin
1
⁄8 teaspoon ground cayenne pepper, optional
Salt and pepper to taste

Sauté shallots in oil for 2 minutes in a large frying pan.


Add garlic and sauté 2 minutes more. Add beef and
remaining ingredients and cook until beef is browned.
Drain. Make taco salad or burritos and enjoy!

TD&N Nutrient Analysis (based on 4 servings): Calories: 191;


Total Fat: 9 g; Saturated Fat: 3 g; Polyunsaturated Fat: 1 g;
Monounsaturated Fat: 5 g; Cholesterol: 70 mg; Sodium: 76
mg; Carbohydrates: 1 g; Fiber: 0 g; Protein: 24 g

These recipes used with permission from Migraine-


Free Cooking by Heidi Gunderson, www.migraine
freecooking.com

10  TODAY’S DIET & NUTRITION


MANUFACTURER’S COUPON EXPIRES 12/31/11

Consumer: One coupon per purchase only. Consumer pays any sales tax. Void if sold,
exchanged, transferred, altered or copied. Store Manager: Redeem according to terms
stated for consumer. Any other use constitutes fraud. RiceSelect will pay 8 cents handling
charge for each coupon if redeemed in accordance with the terms of this offer. To obtain
payment send to RiceSelect, P.O. Box 1305, Alvin, TX 77512. Invoices showing purchase
of stock to cover coupons must be shown upon request. Cash value 1/20 of once cent.
Health strategies

WHAT HURTS?
l Alcohol: contains the migraine triggers tyra-
mine, histamine, and sulfites
l Caffeine: when consumed in excess or on a
regular basis
l Food additives: nitrates, nitrites, and MSG
l Artificial sweeteners: such as aspartame or
sucralose
Sautéed Swiss l Chocolate: unclear whether the culprit is choc-
Chard
olate itself or the phenylethylamine it contains
l Tyramine-containing foods: include aged
cheese, cured meats, smoked fish, beer, or aged
WHAT HELPS? foods in which proteins are broken down
l Cured dairy products: include aged cheeses
l Regular meals: Eat breakfast, lunch, and dinner such as blue, brie, cheddar, Parmesan, and Swiss
every day. Skipping meals can cause a drop in your l Legumes: certain beans, peas, or lentils, or
blood sugar level, which can trigger a headache. products made from these foods (such as peanut
l Peppermint: According to Alexander Mauskop, butter) that contain migraine-inducing tannins
MD, peppermint has been shown to have pain- l Yellow No. 6: can cause an intolerance that
relieving properties. may lead to an immunologic response resulting
l Essential oils: Inhaling the fragrance of essen- in a migraine
tial oils can help to relax the mind and body and
relieve stress.
l Acupressure: In some cases, massaging the
Easy! 3-Step
meaty flesh at the base of the neck with your Microwave Salmon
middle and pointer fingers will relieve migraine
pain.
l Caffeine: Caffeine has some pain-killing prop-
erties and, when used in low doses, can be very
helpful in treating headaches.
l Protein and fiber: Eating protein and fiber
with each meal can reduce the risk of migraines.
“Choose lean proteins with every meal,” advises
Angela Ginn, RD, LD, CDE.
l Hydration: Dehydration can trigger headaches.
l Weight management: Obesity can make you
more susceptible to migraines.
l Supplements: Those such as coenzyme Q10,
magnesium, and riboflavin may be beneficial.

12  TODAY’S DIET & NUTRITION


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Nutrition veggie life

Fruit & Veggie Snacks


W
ho says a snack healthier and more sophisticated
has to be a food than grab-and-go munchies. Try
with empty these recipes for fruit- and veggie-
calories or a loaded snacks that satisfy without
nightmare combination of fat, compromising your weight-loss plan and at the
salt, and sugar? The American same time offer fiber, antioxidants, and other
Heart Association No-Fad Diet, nutrients.
2nd Edition: A Personal Plan for
Healthy Weight Loss, which, Lemon-Ginger Trail Mix
with 200 low-calorie recipes, all about a sensible and
sustainable lifestyle approach to lasting weight Serves 4; 1⁄4 cup plus 2 tablespoons per serving
management. It demonstrates that dieting doesn’t
have to mean deprivation and snacking can be This trail mix is crunchy, fruity, and nutty, with just a
hint of ginger. Store individual servings in resealable
Lemon-Ginger
snack-size plastic bags so you’ll always have a ready-
Trail Mix to-go snack to take to work or run errands.

⁄4 cup high-fiber cereal squares


3

⁄4 cup slivered almonds


1

⁄4 cup unsalted pumpkin seeds


1

⁄4 cup dried apple slices, chopped


1

2 tablespoons sweetened dried cranberries


1 teaspoon grated lemon zest
⁄2 teaspoon grated peeled gingerroot
1

In a large nonstick skillet, stir together the ingre-


dients. Cook over medium-high heat for 2 to 3
minutes, or until beginning to lightly brown, sepa-
rating the bits of lemon zest and gingerroot and
stirring frequently.
Spread in a single layer over a large plate to cool
quickly. Store the cooled mixture in an airtight
container for up to two weeks.

Per serving: Calories: 122; Total Fat: 4.5 g (Saturated Fat:


0.5 g; Trans Fat: 0.0 g; Polyunsaturated Fat: 1.5 g; Mono-
unsaturated Fat: 2.5 g); Cholesterol: 0 mg; Sodium: 56
mg; Carbohydrates: 19 g (Fiber: 2 g; Sugars: 8 g); Protein:
3 g; Dietary Exchanges: 1 starch, 1⁄2 fruit, 1 fat

16  TODAY’S DIET & NUTRITION


Cucumber GRAB-AND-GO OPTIONS
and Avocado Dip

Serves 6; 1⁄4 cup per serving No time to cook but want a fruit or veggie-
loaded snack? Try these when you’re on the run.
So cool and creamy, this jade-green dip
is the perfect accompaniment for a platter The Original Smart
of raw or grilled vegetables. Cookie: This new line
of cookies will surprise
1 medium cucumber, peeled, cut in half length- you. The cookies are
wise, seeded, and cut crosswise into 1-inch filled with ingredients
slices such as beets, apples,
1 small avocado, diced sweet potatoes, carrots, oranges—even
⁄4 cup fat-free sour cream
1
broccoli, cauliflower, and parsnips. The really
1 teaspoon grated lime zest surprising thing: They’re very good! They have
1 tablespoon fresh lime juice no hydrogenated oils, preservatives, artificial
2 teaspoons snipped fresh dillweed flavors or colors, or high-fructose corn syrup.
or 1⁄2 teaspoon dried, crumbled www.originalsmartcookie.com
⁄4 teaspoon salt
1

In a food processor or blender, process the ingredi- FrutziO freeze-dried fruit


ents until smooth. Serve or refrigerate in an airtight snacks are light, sweet, and
container for up to two days. crunchy with a touch of natural
sugar. Packaged in 100-calorie
Cook’s Tip: For an interesting side dish, try using this resealable packs, these vegan
dip on baked potatoes instead of topping them with and kosher snacks have no
the more traditional, much-higher-calorie butter fat, cholesterol, preservatives,
and full-fat sour cream and cheese. peanuts or tree nuts, gluten, or dairy.
www.crispygreen.com
Per serving: Calories 55; Total Fat: 3.5 g (Saturated Fat:
0.5 g; Trans Fat: 0.0 g; Polyunsaturated Fat: 0.5 g; Mono-
Made from 100% crushed certi-
unsaturated Fat: 2.5 g); Cholesterol: 2 mg; Sodium: 108 mg;
fied organic whole fruits, Home
Carbohydrates: 5 g (Fiber: 2 g; Sugars: 1 g); Protein 1 g;
Made Harvey makes it easier to
Dietary Exchanges: 1 vegetable, 1 fat
meet your daily fruit needs. Each
resealable pouch delivers one
Recipes used with permission from The American Heart
full fruit serving with no added
Association No-Fad Diet, 2nd Edition: A Personal
sugars or juice concentrates. In
Plan for Healthy Weight Loss by the American Heart
three blends, it’s rich in vitamins A and C, high
Association. Copyright © 2011 by the American Heart
in fiber, kosher, and gluten free.
Association. Published by Clarkson Potter, a division of
www.homemadeharvey.com
Random House, Inc, www.crownpubishing.com,
www.clarksonpotter.com

APRIL 2011  17
Nutrition powerhouse

Fabulous Flax
Versatile and delicious, flax offers
many health benefits.

P
erennial flax—also known as
linseed—bears clusters of fetching
pale-blue flowers from early to
midsummer. The seeds of the Linum
usitatissimum plant are a rich source of three
components with demonstrated heath perks: the
essential omega-3 fat alpha-linolenic acid (ALA), Black Bean Flax
Burgers With
lignans, and dietary fiber. Cilantro Flax Pesto
“Americans tend to eat far too many omega-6
fats and far too few omega-3s,” says Janet Bond levels to safeguard heart health. What’s more,
Brill, PhD, RD, author of Prevent a Second Heart according to findings published in the Journal of
Attack: 8 Foods, 8 Weeks to Reverse Heart Disease. Functional Foods, flaxseed contains amino acids that
“This encourages inflammation in the body, propel- may lower blood pressure by inhibiting an enzyme
ling the process of cardiovascular disease.” So, she responsible for reducing blood flow. And German
notes, adding a daily dose of flax to your diet, researchers report that the omega fats in flax can
which has an omega-3 to omega-6 ratio of 4 to improve skin health, making it “vanity fare.”
1, can help you get back in balance and reduce Flaxseeds, adds Brill, are among the leading
inflammation. sources of lignans, a type of plant-derived phyto­
A spate of research suggests consuming flaxseed estrogen. “These lignans are metabolized in the
also improves blood cholesterol and triglyceride gut by bacteria into compounds that play a role in
the prevention of hormone-related
Hazelnut Flax cancers such as prostate and breast,”
Pancakes she says. Scientists at Tufts Univer-
With Maple-
Braised Apples sity in Boston reported that flax-
seed lignans can protect your ticker
by lowering LDL cholesterol and
C-reactive protein levels, a marker
of inflammation. “Lignans also have
potent antioxidant properties, so they
help neutralize free radicals, thereby
reducing DNA damage as well as
the oxidation of LDL cholesterol—a
crucial step in artery plaque forma-
tion,” notes Brill.
RECIPES AND PHOTOS The mighty flaxseed also contains a
BY MATTEW KADEY
good balance of soluble and insoluble

18  TODAY’S DIET & NUTRITION


Nutrition powerhouse

FLAX FIX
Now you know about flax’s stellar nutritional
credentials, but aside from stirring it into yogurt and
oatmeal, what do you do with it? Here are some
tasty ways to get your flax fix:
l Whirl ground flaxseed into smoothies along with
fresh fruit.
l Add flaxseed oil to hummus, pesto, and
vinaigrettes.
l When baking, you can replace a large egg with 1
tablespoon of flax meal mixed with 3 tablespoons
hot water. (Let stand, stirring occasionally, for about Flax Granola
Bars
10 minutes).
l Replace one quarter of the flour with ground
flaxseed in muffin, pancake, crépe, quick bread, and 3 tablespoons butter, melted
pizza crust recipes. Use the golden type in light- 3 tablespoons canola or grapeseed oil
colored baked goods such as white cakes. ⁄4 cup honey, agave syrup, or maple syrup
1

l Sprinkle ground flaxseed over fruit salads and 2 tablespoons water


roasted vegetables. ⁄3 cup almond butter or peanut butter
1

l Stir flax meal into meat and vegetable stews. Fleur de sel (optional)
l Incorporate flax into the topping for crisps and
crumbles. Preheat oven to 350°F.
l Mix ground flaxseed into burger meat and In a large bowl, mix the oats, dried fruits, nuts,
meatloaf. pepitas, flaxseed, sugar, salt, cinnamon, and
cardamom. In a separate bowl, mix the butter,
— Matthew Kadey, MS, RD oil, sweetener, and water. Combine wet with dry
ingredients and mix until everything is moist. Stir in
Flax Granola Bars almond butter and mix well.
Line an 8- X 8-inch cake pan with parchment
Makes 12 bars paper, allowing it to flow up the sides. Lightly grease
PREP TIME: 25 minutes the parchment paper. Spread oat mixture in the
prepared pan, pressing firmly to mold it to the shape
12⁄3 cups rolled oats of the pan. Sprinkle with fleur de sel, if desired.
1
⁄2 cup dried apricots, chopped Bake for 30 to 35 minutes, or until browned
1
⁄2 cup dried cherries or cranberries around the edges. Let cool completely before
1
⁄2 cup pecans, almonds, or pistachios, roughly slicing into bars. If the bars are too crumbly upon
chopped first slicing, try chilling the pan in the fridge for 30
1
⁄2 cup pepitas (pumpkin seeds) minutes before continuing to cut the bars.
1
⁄3 cup ground flaxseed
1
⁄4 cup brown sugar TD&N Nutrient Analysis (per bar): Calories: 296; Total Fat:
1
⁄2 teaspoon salt 19 g; Saturated Fat: 3 g; Polyunsaturated Fat: 5 g; Mono-
1
⁄2 teaspoon cinnamon unsaturated Fat: 9 g; Cholesterol: 8 mg; Sodium: 131 mg;
1
⁄4 teaspoon cardamom (optional) Carbohydrates: 29 g; Fiber: 5 g; Protein: 6 g

20  TODAY’S DIET & NUTRITION


fiber. “The gel-forming nature of soluble fiber works into a powder to ‘free’ the nutrients and allow your
like a sponge, absorbing cholesterol in your diges- body to absorb them,” Brill says. If you buy flax-
tive track so that you end up excreting it,” says Brill. seed whole, you’ll need a coffee or spice grinder
“This also slows digestion, resulting in a smaller rise to pulverize it. You can also buy ground flaxseed
in postmeal blood sugar, thereby reducing the risk (or flax meal), but choose brands that package it in
of type 2 diabetes.” opaque bags, such as Bob’s Red Mill, which prevents
No slouch either, insoluble fiber promotes regular light from damaging the delicate oils. To prevent the
elimination and thus helps keep the colon healthy. oils from turning rancid, Brill suggests storing your
By quelling hunger, the fiber in flax may also help flaxseed, whole or ground, in an airtight container
winnow the waistline by reducing overeating. in the fridge or the freezer.

A BETTER GRIND OIL CHANGE


To reap all the benefits flax has to offer, Brill Available in the refrigerator section of health food
recommends consuming 1 to 2 tablespoons of flax- stores, flaxseed oil, pressed from the seeds of the
seed a day. It’s important to keep in mind that you flax plant, provides a bonanza of omega-3 fatty
can munch on flaxseeds until the cows come home, acids. Flaxseed oil doesn’t hold up too well to heat,
but if you ingest them whole, rather than ground, so keep it out of the skillet and always store the
you won’t get results. bottle in the fridge. Some brands, such as Barlean’s,
“Unfortunately, because flaxseeds’ shiny coats retain the naturally occurring cancer-fighting
keep the nutrients sealed inside all the way through lignans, but you lose the fiber and some vitamins
your digestive system, you need to grind the seeds and minerals when the seed is turned into oil.

FOOD, FUN, SUN!


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Nutrition powerhouse

FLAX FIX
Now you know about flax’s stellar nutritional
credentials, but aside from stirring it into yogurt and
oatmeal, what do you do with it? Here are some
tasty ways to get your flax fix:
l Whirl ground flaxseed into smoothies along with
fresh fruit.
l Add flaxseed oil to hummus, pesto, and
vinaigrettes.
l When baking, you can replace a large egg with 1
tablespoon of flax meal mixed with 3 tablespoons
hot water. (Let stand, stirring occasionally, for about Flax Granola
Bars
10 minutes).
l Replace one quarter of the flour with ground
flaxseed in muffin, pancake, crépe, quick bread, and 3 tablespoons butter, melted
pizza crust recipes. Use the golden type in light- 3 tablespoons canola or grapeseed oil
colored baked goods such as white cakes. ⁄4 cup honey, agave syrup, or maple syrup
1

l Sprinkle ground flaxseed over fruit salads and 2 tablespoons water


roasted vegetables. ⁄3 cup almond butter or peanut butter
1

l Stir flax meal into meat and vegetable stews. Fleur de sel (optional)
l Incorporate flax into the topping for crisps and
crumbles. Preheat oven to 350°F.
l Mix ground flaxseed into burger meat and In a large bowl, mix the oats, dried fruits, nuts,
meatloaf. pepitas, flaxseed, sugar, salt, cinnamon, and
cardamom. In a separate bowl, mix the butter,
— Matthew Kadey, MS, RD oil, sweetener, and water. Combine wet with dry
ingredients and mix until everything is moist. Stir in
Flax Granola Bars almond butter and mix well.
Line an 8- X 8-inch cake pan with parchment
Makes 12 bars paper, allowing it to flow up the sides. Lightly grease
PREP TIME: 25 minutes the parchment paper. Spread oat mixture in the
prepared pan, pressing firmly to mold it to the shape
12⁄3 cups rolled oats of the pan. Sprinkle with fleur de sel, if desired.
1
⁄2 cup dried apricots, chopped Bake for 30 to 35 minutes, or until browned
1
⁄2 cup dried cherries or cranberries around the edges. Let cool completely before
1
⁄2 cup pecans, almonds, or pistachios, roughly slicing into bars. If the bars are too crumbly upon
chopped first slicing, try chilling the pan in the fridge for 30
1
⁄2 cup pepitas (pumpkin seeds) minutes before continuing to cut the bars.
1
⁄3 cup ground flaxseed
1
⁄4 cup brown sugar TD&N Nutrient Analysis (per bar): Calories: 296; Total Fat:
1
⁄2 teaspoon salt 19 g; Saturated Fat: 3 g; Polyunsaturated Fat: 5 g; Mono-
1
⁄2 teaspoon cinnamon unsaturated Fat: 9 g; Cholesterol: 8 mg; Sodium: 131 mg;
1
⁄4 teaspoon cardamom (optional) Carbohydrates: 29 g; Fiber: 5 g; Protein: 6 g
E a t H a p p y.

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DEN
PEA S
OUP

Create delicious and nutritious meals


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From soups to smoothies, it’s the
simple and healthy way to eat happy.

Visit www.vitamix.com for delicious


recipe ideas like the one shown here.

1-800-VITAMIX
(848-2649)

© 2011 Vita-Mix Corporation


Nutrition profile

Cut the Salt


‘Sodium Girl’ Shows You How

J
essica Goldman was an active child but never
felt quite well. Though her mother had been
diagnosed with rheumatoid arthritis, no defini-
tive diagnosis was ever made for Jessica. “I just
got used to always feeling bad, always being in pain,
always feeling like I had the flu,” she recalls.
But life changed dramatically one evening in
2004 when Goldman, who had just returned from
a semester abroad in Italy, went out with friends.
When she came back home, she was 40 pounds
heavier—her body ballooned with water weight. A
diagnosis of the autoimmune disease lupus, grand Sodium Girl’s Faux
Miso-Marinated Cod
mal seizures, and “the start of where I am today”
soon followed, says the 28-year-old San Francisco
Bay-area newlywed. regenerated. “That’s all I needed to be convinced
Goldman was so ill that she spent three months in my diet was working,” she says. Goldman continued
the hospital, near death, as her kidneys shut down her no-sodium ways and soon she was taken off the
completely. She was put on the waiting list for a transplant list and no longer had to undergo dialysis.
kidney transplant and sent home to…well…wait. Today, she relies only on diet and medication to keep
But Goldman wasn’t content to live life as an invalid, her kidneys functioning (though their functioning
no matter how serious her condition. She started level is only 42%, “that’s enough,” says Goldman).
taking yoga classes—”I barely lasted 10 minutes at Once her health was on more solid ground,
first because I was so weak”—took up dance classes Goldman realized that many medically recom-
again, and began looking at her diet. mended diets not only don’t give you specifics on
“Anyone with kidney disease and other illnesses how to cook at home but also fail to instruct you
such as heart disease or Meniere’s disease [an how to live in the world “beyond the kitchen.”
inner ear disorder] is advised to cut out salt,” says “How do you work, travel, go out to eat with
Goldman. The problem is that nobody told her your friends, attend a wedding?” asks Goldman.
exactly how to do that, so she started experimenting. “Instead of being told not to do those things, I
First she went on a no-sodium diet of steamed broc- wanted to know how to do them,” adding that as
coli, brown rice, and chicken. “I wanted to give my a young woman in her 20s in a “foodie” city, she
kidneys as little work to do as possible,” she explains. didn’t want to miss out on anything life—or good
Slowly, she began adding lemons and herbs to her food—has to offer.
meals. Though she’s still learning, Goldman decided she
Fast forward one year: Goldman was preparing had gathered enough information on her own to
for her kidney transplant (her father was a match) help others in similar circumstances. So in 2009, she
when doctors found that her kidneys had partially started her blog, Sodium Girl (http://sodiumgirl.

22  TODAY’S DIET & NUTRITION


$15.95
Includes Shipping
Offer Expires
3/31/2011
Nutrition profile

wordpress.com). She began writing every day, Goldman now posts three times a week on her
telling people her story and sharing recipes and tips, blog and maintains Twitter and Facebook accounts.
and she now has 6,000 page views a month. In addition to cooking tips and product and restau-
“I remember the first time people started rant reviews, Goldman shares recipes she developed
commenting on my posts and sending me e-mail herself, often by experimenting and adapting items
messages telling me their own stories,” says she sees on the menus of her favorite restaurants.
Goldman. “People really feel so alone, especially One favorite is a miso-marinated fish that Goldman
younger people, who feel that their life is so was not willing to forgo forever. After trial and
restricted. Sodium Girl is a place where people error, she realized that molasses imparts a flavor
realize they don’t have to give up on life just similar to that of miso. “That was such a proud
because they’re taking care of their health.” moment!” she exclaims.
Goldman has been working closely with Stanford Many of Goldman’s readers send her recipes,
Hospital & Clinics and is hoping to partner with asking if she can come up with a salt-free version.
national organizations such as the American Heart “Just because you can’t eat salt doesn’t mean you
Association and the National Kidney Foundation. can never eat your grandma’s enchiladas ever
“It’s important for patients to hear not just from again,” she promises. “Being on a salt-free diet
doctors or nutritionists but also from someone doesn’t have to hold you back!”
who has to live with this every day,” says Goldman,
who has a book in the works to be published in the — Carol Sorgen
spring of 2012.

JESSICA GOLDMAN’S TOP 10 TIPS FOR LOW-SODIUM LIVING


1. Buy fresh, whole foods. Canned and pack- 7. Visit farmers’ markets and experiment with
aged foods are very high in sodium. leafy greens, fresh herbs, citrus fruits, garlic,
2. Educate yourself. Learn not only to cook but and onions. “Salt is just one ingredient,” says
also how restaurants prepare their food—a Goldman. “There are plenty of ways to add
chef, for example, may blanch his good-choice flavor and brightness to your meals.”
spinach in heavily salted water, turning it into a 8. Take cooking classes. When you learn new
bad-choice dish. techniques, you’ll be more confident in the
3. Use online nutritional sources to check out kitchen.
the natural sodium content in foods; bacon, for 9. Don’t be afraid to ask for help, whether
example, is very salty, while roast pork is not. that means calling a restaurant chef, your
4. Prepare yourself for dining out. Call the next-door pizza parlor, or someone who shares
restaurant beforehand whenever possible. your challenges. “You’re not a nuisance!”
Explain why you need a low- or no-sodium says Goldman.
diet, and tell them what you can and can’t eat. 10. Finally, be grateful. “For so long, I felt that
5. Always read food labels. my medical needs got in the way of everyone
6. Stock your pantry with good oils, vinegars, else’s good time,” she says. “But the more
and spices. “Spend the extra money for the grateful I am and the more open to new possi-
best quality,” says Goldman. “It’s worth it.” bilities, the more opportunities open up.”

24  TODAY’S DIET & NUTRITION


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Fitness good moves

Resistance Band Workouts


L
ooking for an inexpensive, portable throughout the entire range of motion in an exer-
method for improving your strength and cise, and it’s possible to achieve a greater range of
athletic performance? Try resistance bands. motion and variety of direction while maintaining
Among the types of resistance equip- resistance. This allows for functional strength
ment available are tubing with rubber handles, training, mimicking movements from daily life or
circular tubing or bands, figure-8-shaped tubing, sports to improve function and performance. For
and flat elastic bands. Tubing or bands are also avail- example, older adults can use resistance bands to
able with handles or straps that attach to a chair, improve arm strength for reaching overhead or to
stability ball, or door. improve hip and leg strength and balance to prevent
Available in different levels of tension, resistance falls. Athletes can use resistance bands and tubes
bands and tubing can be used by exercisers of all to mimic a golf or tennis swing or a baseball pitch
fitness levels and ages—from beginners to competi- and generate resistance while running with a band
tive athletes, from children to seniors. Bands are around the waist. Resistance bands and tubing can
color-coded according to the amount of tension also be used to add more challenge to yoga poses
and level of difficulty, making it easy to choose the and Pilates exercises.
appropriate resistance for your fitness level. Injuries can occur while using resistance bands
Resistance bands, which are also commonly used and tubing despite their simplicity and ease of use.
for physical therapy and rehabilitation, can provide The most common injury, as with many types of
strength-training benefits that free weights cannot. exercise, occurs as a result of overuse. Performing
Using bands and tubes, you get consistent resistance too many repetitions of one exercise or too many

28  TODAY’S DIET & NUTRITION


exercises using the same muscle Some resistance band slips out from under your
group can result in sore muscles, feet. Also, bands and tubing can
tendonitis, and/or repetitive
products contain wear out. Exercisers accustomed
stress injury. Another common latex, so anyone to using hand weights, which are
injury occurs when exercisers use very durable, may not pay atten-
a band with too much tension.
with a latex allergy tion to wear and tear on resis-
Beginners and those with limita- should choose tance bands and tubing. After a
tions frequently choose resis-
carefully. few weeks of use, the length of
tance bands that are too difficult the bands or tubing should be
for their fitness levels, which can If you’re in doubt, examined for small tears or split-
lead to muscles strains, sprains, check with the ting. If they split fully during an
or soreness. exercise, skin or eye injuries may
An often-overlooked danger manufacturer. occur when the pieces snap apart.
with resistance bands and With careful use, resistance
tubing are skin or eye injuries. bands and tubing are great addi-
Exercise bands and tubing are tions to a weekly workout routine.
just large rubber bands. If attached to a chair or And they can go where weights can’t—in your
doorway, they can slip off, snapping forward with purse or pocket for a workout during a lunch break
enough force to injure your skin or cause serious or in your suitcase for a workout on vacation or a
eye trauma. Some exercises involve standing on business trip.
the band or tubing while doing bicep curls or other
upper body movements, and injury can occur if the — Jennifer Van Pelt, MA, CWE, CWC

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Baby Spinach Salad
With Strawberries
and Caramelized
Onions
Zucchini and Goat Cheese Crustless Quiche 2 cups milk
2 large eggs
11⁄2 pounds zucchini 2 egg yolks
1 tablespoon kosher salt Salt and freshly ground black pepper to taste
11⁄2 cups whole wheat bread, cubed 6 ounces goat cheese
4 tablespoons extra-virgin olive oil 2 ounces grated Parmesan cheese
1 medium red onion, chopped
2 cloves garlic, thinly sliced Preheat oven to 350˚F. Grate the zucchini with a box
1 small red pepper, sliced grater into a colander. Sprinkle with 21⁄2 teaspoons
2 tablespoons flat-leaf parsley, chopped of the salt and toss well. Place a colander in the sink
1 tablespoon fresh dill, chopped and drain zucchini for 15 minutes. Rinse zucchini and
squeeze firmly, by the handful, to remove excess
water. Set aside.
Pulse the bread into crumbs in a food processor.
Heat 2 tablespoons of olive oil in a large skillet over
medium heat; add breadcrumbs and stir until evenly
toasted, about 5 minutes. Spread crumbs evenly in
the bottom of a 9-inch glass or ceramic pie pan.
Place pan on a baking sheet.
Add the remaining 2 tablespoons oil,
onions, and garlic in the same skillet and
season with 1⁄2 teaspoon salt. Cook over
medium-high heat until the onions start
to brown, about 5 minutes. Add red
pepper and zucchini and cook, stirring,
for 2 minutes. Stir in parsley and dill.
Remove from heat and cool slightly.
Whisk milk, eggs, and egg yolks
in large glass measuring cup. Season
with salt and pepper to taste. Spread
the zucchini mixture in the prepared
pan. Crumble the goat cheese and scatter
evenly over the vegetables. Sprinkle the
Parmesan cheese on top and pour the custard
over the filling.
Bake until the quiche is just set in the center,
about 35 to 40 minutes. Cool completely on a rack
before serving.

TD&N Nutrient Analysis: Calories: 391; Total Fat: 27 g;


Saturated Fat: 12 g; Polyunsaturated Fat: 2 g; Monounsat-
urated Fat: 12 g; Cholesterol: 178 mg; Sodium: 1,410 mg;
Carbohydrates: 19 g; Fiber: 3 g; Protein: 20 g

32  TODAY’S DIET & NUTRITION


⁄2 pint fresh blueberries
1

⁄2 pint fresh raspberries


1

1 pint fresh strawberries, hulled and cut in half


1 bunch seedless green grapes, halved
1 tablespoon fresh mint, chopped

Combine the yogurt, honey, and vanilla extract in a


bowl and set aside. Combine the orange and banana
slices in a separate bowl. Add the berries, grapes,
and mint and gently mix the fruit mixture together.
Garam Masala and Chili Roasted Potatoes Spoon into serving bowls and top with the yogurt.

11⁄2 pounds small red skinned potatoes, quartered TD&N Nutrient Analysis: Calories: 157; Total Fat: 3 g; Satu-
⁄4 cup extra-virgin olive oil
1
rated Fat: 2 g; Polyunsaturated Fat: 0 g; Monounsaturated
1 teaspoon ground cumin Fat: 1 g; Cholesterol: 11 mg; Sodium: 40 mg; Carbohy-
1 teaspoon chili powder drates: 31 g; Fiber: 4 g; Protein: 4 g
2 teaspoons garam masala powder
2 tablespoons minced garlic (6 cloves) HARI NAYAK, an internationally renowned chef,
2 teaspoons salt restaurateur, and food writer, has pioneered the next
2 tablespoons minced fresh cilantro generation of Indian cooking with his cookbook Modern
Indian Cooking.
Preheat oven to 375˚F. Drizzle potatoes with extra-
virgin olive oil.
Toss potatoes with cumin, chili powder, garam
masala, garlic, and salt. Place on a nonstick baking
sheet and roast for 20 minutes or until just tender.
Give the baking sheet a good shake after 10 minutes
to keep the potatoes from sticking. Remove the
potatoes from the oven, toss with cilantro, season
with salt and pepper to taste, and serve hot.

TD&N Nutrient Analysis: Calories: 174; Total Fat: 10 g;


Saturated Fat: 1 g; Polyunsaturated Fat: 1 g; Monoun-
saturated Fat: 7 g; Cholesterol: 0 mg; Sodium: 782 mg;
Carbohydrates: 19 g; Fiber: 2 g; Protein: 2 g

Fresh Fruit and Yogurt Parfait With Mint

2 cups plain yogurt


2 tablespoons honey
⁄2 teaspoon pure vanilla extract
1

⁄2 orange, in segments
1

1 banana, sliced

APRIL 2011  33
By David Feder, RD

Olive and Almond Chicken

34  TODAY’S DIET & NUTRITION


A
dding the word “healthy” to Passover can Heat oil in a large saucepan over medium heat.
almost be a case of gilding the lily. The Sauté onions in hot oil for several minutes until
Passover holiday, when Jews celebrate soft. Add watercress, broth, salt, and pepper. Bring
their freedom from centuries of slavery just to boiling; reduce heat and simmer gently for 2
under the yoke of Egypt and their miraculous yet minutes.
hasty departure from that land, demands adherence Place one third of the mixture in a blender. Cover
to a strict set of temporary dietary laws in addition to and blend until smooth.* Repeat with remaining
the kosher laws that apply during the rest of the year. two thirds of the mixture.
Due to the Israelites’ hasty flight, they didn’t Heat mixture through and ladle into bowls. Serve
have time to bake bread for their journey, so they garnished with fresh chives.
took dough, pressed it flat, and flash-cooked it into
matzah, then beat their retreat into the desert. As a *Note: When heated mixtures are blended, their
result, no products with leavening are permitted to volume expands rapidly and with force. To protect
be eaten during the eight-day Passover holiday. yourself from burns, fill the blender only one third
But this also means that any products that could full. Leave lid open just a crack to release pres-
inadvertently be leavened are also prohibited, so sure, then cover blender with a clean towel and
many ingredients, mostly those from grains, are pulse until the lid can be held firmly closed and the
forbidden. (For this reason, many Passover recipes mixture blends smoothly.
serve double duty as gluten free.)
What’s left? Lots of fruits, greens, nuts, olives, TD&N Nutrient Analysis: Calories: 41; Total Fat: 1 g; Satu-
dates, and root vegetables. And isn’t this the type of rated Fat: 0 g; Polyunsaturated Fat: 0 g; Monounsaturated
diet experts encourage everyone to eat? Fat: 1 g; Cholesterol: 0 mg; Sodium: 238 mg; Carbohy-
Here’s an easy, healthful menu for Passover that drates: 6 g; Fiber: 1 g; Protein: 1 g
takes advantage of the best of the season’s produce.

Red Watercress Soup

Makes 8 servings

2 teaspoons light olive oil


4 cippolini onions, minced
4 cups red or green watercress, trimmed,
rinsed thoroughly, and chopped
4 cups clear vegetable broth
Sea salt and red pepper to taste
Fresh chives

APRIL 2011  35
Date Flan

Makes 12 servings

11⁄4 cups sugar


4 cups milk
1 teaspoon pure vanilla extract
1
⁄2 teaspoon nutmeg
4 large eggs
1
⁄3 cup finely chopped Medjool dates

Preheat oven to 325˚F.


Heat half of the sugar in a nonstick pan over
medium heat until it becomes lightly golden brown,
stirring occasionally with a wooden spoon. Pour
immediately into the bottom of a clean, dry glass over low to medium heat and cook until almost
flan dish or round 11⁄2 -quart glass baking dish, simmering, stirring occasionally. Do not let the
coating the bottom evenly. Combine milk, vanilla, mixture boil. Remove from heat.
remaining sugar, and nutmeg in a saucepan. Place Meanwhile, beat eggs in a large bowl. Gradually
strain the milk mixture, 1⁄4 cup at a time, through
a sieve into the eggs, whisking to combine. Stir in
dates. (Dates will settle toward the bottom and
appear on top of the flan when presented.)
Apple-Carrot Salad Place flan dish in a large roasting pan. Pour flan
mixture into the dish; place combined pans on middle
rack of oven. Carefully pour enough hot water into
the roasting pan to within an inch of the top.
Bake 60 to 65 minutes, until custard is just set
(mixture should jiggle slightly). Remove from oven.
Remove flan dish from water bath and let cool.
Cover with plastic wrap, poking a few holes in
the wrap with a toothpick to avoid condensation.
Refrigerate for at least six hours or overnight.
To serve, run a thin spreader or knife around the
edge of the flan. Place a large serving plate (must
overlap flan dish by at least an inch) on top. Invert
flan onto plate.

TD&N Nutrient Analysis: Calories: 183; Total Fat: 4 g; Satu-


rated Fat: 2 g; Polyunsaturated Fat: 0 g; Monounsaturated
Fat: 1 g; Cholesterol: 79 mg; Sodium: 56 mg; Carbohy-
drates: 32 g; Fiber: 1 g; Protein: 5 g

36  TODAY’S DIET & NUTRITION


Orange-Fennel Rutabagas

Makes 4 to 6 servings

2 teaspoons walnut oil


1 pound small rutabagas, trimmed, peeled, and
cut crosswise into 1⁄4 -inch-thick rounds (if
using larger rutabagas, cut into half or
quarter rounds)
1 small bulb fennel, cut into 8 wedges
1 cup orange juice
⁄4 teaspoon sea salt
1

2 teaspoons snipped fresh tarragon leaves

Heat oil in a large skillet over medium heat. Lightly


sauté rutabaga slices and fennel for 3 to 5 minutes,
turning often. Add orange juice and salt; reduce
heat and simmer, partially covered, for 18 to 20
minutes, or until rutabaga slices are just tender and
juice is reduced to about 1⁄4 cup. Add tarragon in the
last 30 seconds of cooking. Serve immediately.

TD&N Nutrient Analysis (based on 4 servings): Calories:


107; Total Fat: 3 g; Saturated Fat: 0 g; Polyunsaturated Fat:
2 g; Monounsaturated Fat: 1 g; Cholesterol: 0 mg; Sodium:
174 mg; Carbohydrates: 20 g; Fiber: 5 g; Protein: 3 g

DAVID FEDER, RD, is a former professional chef and


author of The Skinny Carbs Diet. He’s director of
S/F/B Communications Group, a cooperative of experts
providing food and nutrition communications and
consulting for all media.

APRIL 2011  37
Lifestyle chat

Eating With the ‘Skinny Girl’


Breakfast, Lunch, and Dinner With Bethenny

A
uthor of the wildly popular New York Times Easy, Impressive
best-selling titles Naturally Thin and The Frittata (Breakfast)

Skinnygirl Dish, Bethenny Frankel knows


a thing or two about eating healthfully
without giving up flavor or satisfaction. The same might
be true about her life. Her latest book, A Place of Yes:
10 Rules for Getting Everything You Want Out of Life,
which hit bookstores last month, reflects what Frankel
calls her philosophy of “if you want it, you can get it.”
“My new book is basically
all about how I got here,” she
says. “I wanted to show women
how to be the best at what
Cranberry-Almond
they want.” Chicken Salad
(Lunch)
Frankel knows life isn’t easy,
of course. She admits she’s
bitten off more than she can
chew a few times. When she
was participating on ABC’s
Skating With the Stars while
contending with new mother-
hood, for example, she was definitely pushing her limits.
“It was extremely challenging,” says Frankel. “I knew I’d
taken on too much, but I did it for women who are afraid
of doing new things. Even if you’re afraid, just do it.”
The Bethenny Ever After star destresses with yoga
and laughter but also believes sleep is key to handling
everyday challenges. Eating right helps, too, but “I
don’t believe in being guilty about food,” Frankel says.
Everyone needs to indulge sometimes, and one of her
favorite indulgences is red velvet cake.
But with the kind of tasty recipes you’ll find in Fran-
kel’s books as well as on her website (www.bethenny.
com), who needs red velvet cake? Here are our picks for
breakfast, lunch, and dinner with Bethenny.
Healthy Rainbow
Shrimp Pasta (Dinner)
— DRH

40  TODAY’S DIET & NUTRITION


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Can a Simple Blood Test identify
Foods that Significantly Reduce
Inflammation and
Symptoms?
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inflammatory reactions to foods and food-chemicals can play an important
On MRT predicted diet
symptom-provoking role in chronic health conditions such as irritable
bowel syndrome, GERD, migraine, fibromyalgia, asthma, arthritis, 350

ADD/ADHD, metabolic syndrome, weight imbalances, etc. 300

250

When food sensitivities are causing inflammation or symptoms, the best 200

pg/ml
way to improve your health is to identify and avoid your specific trigger 150

foods. However, this is easier said than done. Reactions often remain 100

hidden and even so-called “anti-inflammatory” foods like salmon, olive oil, 50
blueberries, or other fruits and vegetables can actually cause 0
inflammation and symptoms in sensitive individuals. IL-4 IL-6 IL-8 IL-10 GM-CSF IFN-g TNF-a

MRT Uncovers Your Hidden Inflammatory Foods 350

The patented Mediator Release Test® (MRT®) is your best option to 300

identify non-allergic inflammatory foods and food-chemicals. MRT® is 250


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200
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a diet that markedly decreased symptoms and circulating levels of 14 0


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different human cytokines in a diarrhea predominant-IBS sufferer.
Reference: Williams F., Use of the LEAP
Mediator Release Test to identify non-IgE
mediated immunologic reactions that trigger
diarrhea predominant IBS symptoms results
in marked improvement of symptoms through

Visit us on the web for a complimentary


the use of an elimination diet.
American College of Gastroenterology
Annual Scientific & Educational Meeting
prescreening and find out if your health Orlando Florida, November 2004

problems are related to inflammatory foods.


www.betterbloodtest.com
888-669-5327 Signet Diagnostic Corporation
CLIA ID#: 10D0914874
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Diet & Weight the latest scoop

words leap forward like gefilte fish up a waterfall


to spawn: safety and health.
The safety aspect led to the biggest jump in
kosher demand in recent years. Bovine spongiform
encephalopathy, a.k.a. mad cow disease, almost
destroyed the mainstream beef industry. E. coli scares
followed (and continue to do so), putting more stress
on conventional meat’s attractiveness to consumers.
And here, kosher beef stampedes to the rescue.
Mad cow disease is transmitted by prions via the
brains, spinal cords, and nerve tissues of diseased
animals. But the method of kosher meat prepara-
tion radically reduces contact of the meat with those
parts. Also, the organs of a slaughtered animal must
be intensely scrutinized for any sign of imperfection.
Any lesions (bruises on an animal’s organs) and the

Kosher Trends
What’s religion got to do with it?
meat is unfit for kosher use. (The word “kosher” is
actually derived from the Hebrew word for “fit.”)
Appealing to nonmeat eaters, kosher preparation
demands the meticulous inspection of fruits and
Not much as it turns out.
vegetables lest any impurity, especially bugs, end
up in the final product. Processing equipment and

T
here’s no doubt the kosher trend is hotter surfaces must be kept pristine for all those reasons
than the filling of a microwaved blintz. and more: Kosher demands a strict separation of
The evidence? Only about 800,000 of meat and dairy down to the microscopic level. Even
the country’s 5.2 million Jews keep strict pipes carrying steam to industrial cooking vessels
kosher, yet the sales of kosher products rack up must be cleaned, flushed, and kept in top condition.
more than $13 billion annually. Then there’s the fact Simply put, kosher food is prepared in facilities so
that growth in this once-niche aspect of the food clean you could eat off them.
industry has been climbing at a double-digit rate This level of food safety and oversight has
for more than a decade. That nearly one half of all increased with technology. And the oversight
foods and beverages produced in the United States involves not just facilities at which kosher foods are
are certified kosher could be another big indication. made and handled but also processing and distribu-
But the real eye-opener? Nearly two thirds of the tion sites for all the ingredients that go into kosher-
consumers who regularly purchase kosher certified certified food and beverage preparation.
products are not even Jewish! The idea that kosher food is healthier has been
You’d think the surge in kosher purchases by around for a while but is met with protests from
so many who are not religiously bound to would many insiders because the food is made according
be a mystery worthy of the great and well-known to religious standards, and rabbinical supervi-
Kabbalah scholars of our time. But since Madonna sion doesn’t necessarily make it healthier. After
is busy, we have to look at what’s happening in all, the foremost point is spiritual purity. And
the kosher industry to understand the trend and there’s nothing that keeps a kosher item from
why “kosher” is such a sought-after mark. And two being loaded with fat, sugar, artificial flavors

44  TODAY’S DIET & NUTRITION


SURFING FOR KOSHER
l Association of Kashrus Organizations:
and colors, or MSG. But Young consumers are
www.akokosher.org
as experts in the field are giving a strong push to
l Scharf Associates Inc: www.kashrut.com
noting, a major change cement the kosher-health
l KosherToday: www.koshertoday.com
in the kosher industry is a connection to see two major
concerted effort to live up l Natural Food Certifiers Inc: needs filled: for items that
www.nfccertification.com
to consumers’ nutrition and cater to a more sophisticated
l Orthodox Union: www.ou.org
health expectations. palate and for more organic
“There is no question and additive-free choices. Of
that if you compare kosher the thousands of products
to nonkosher, on balance, kosher is healthier,” featured last fall at the annual Kosherfest Expo in
notes Menachem Lubinsky, president and CEO of New York, top winners included items such as shep-
Brooklyn-based LUBICOM Marketing Consulting, a herd’s pie, dried guava and watermelon juice, and
strategic marketing and consulting company serving an ever-increasing offering of organic, range-raised
kosher food and beverage professionals. “Because meats and poultry. On the health side, soy-based
of strict dairy-meat separation, kosher foods are far meat alternatives and gluten-free items abounded.
less likely to use animal-based ingredients, including In other words, while kosher certification itself has
oils and flavorings. And because of the strict super- become a megatrend, the kosher industry, to appeal
vision in general, kosher ingredients will be of the to younger and more knowledgeable consumers, has
highest quality.” adopted the health and flavor trends seen throughout
It’s this quality and strictness of controlling meat the rest of the food and beverage industry. And
and dairy content (so much so that an item labeled there’s nothing wrong with that—it’s always nice to
“pareve”—neither meat nor dairy—is assured vege- have a little extra attention from on high.
tarian practically down to molecular detail) that,
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Support Your Vegetarian Teen


A
vegetarian diet is a way of life
for Emily Marcovitz. Yet when
her 13-year-old daughter, Ella,
announced that she wanted to
adopt a vegan lifestyle—giving up eggs
and dairy products as well as meat, poultry,
and fish—parental concern popped up like
a red flag.
“My husband and I were worried about
Ella getting enough protein and calcium,”
says Marcovitz. “In addition, we have a
number of vegan dishes in our repertoire,
but I was afraid that I wouldn’t have enough
to make and that I would end up spending a
lot of extra time cooking meals.”
The Marcovitz family isn’t alone.
According to a 2010 poll by the Baltimore-
based Vegetarian Resource Group, “How
Many Youth Are Vegetarian?” 3% of chil-
dren between 8 and 18, or approximately
1.4 million young people, never eat meat,
poultry, fish, or seafood, and one third there are so many good plant-based sources of
of these preteens and teens are vegan. If you’re protein such as hummus, dried beans, veggie
among the parents of these young people, here burgers, tofu hot dogs, and peanut butter.”
are four ways you can support your kids’ dietary Beyond protein, says Ruth Frechman, RD, a
preferences: Burbank, California-based spokesperson for the
l “Don’t go it alone,” says Reed Mangels, PhD, RD, American Dietetic Association (ADA), “It’s impor-
nutrition advisor for the Vegetarian Resource Group. tant for teens and their parents to seek plant-based
“Make an appointment to speak with a registered sources of nutrients that are especially needed
dietitian.” at this time of life, such as protein, iron, calcium,
That’s just what Marcovitz and her daughter did. vitamin D, and B12. Learn to read labels and look
“Ella and I met with a nutritionist to get a better for fortified foods. For example, enriched breakfast
understanding of the nutrients she needed to eat a cereals are a good source of iron; there are calcium-
healthy diet. We also brainstormed food and meal and vitamin D-fortified soy milks; and many soy-
possibilities. It’s definitely something I’d recommend based meat substitutes contain added B12.
other parents do,” Marcovitz says. Parents can enjoy peace of mind that a well-
l Educate yourself about nutrient needs. “Eating planned vegetarian diet actually offers some nutri-
enough protein is the biggest concern that I hear tional advantages over the typical teenage burger
from parents,” says Mangels. “It’s ironic because and fries diet. Studies referenced in the ADA’s

46  TODAY’S DIET & NUTRITION


position paper on vegetarian diets indicate that when there is no time to cook,” says Marcovitz.
vegetarian adolescents consume more fiber, iron, “Ella has even joined me in the kitchen, and we now
folate, vitamin A, and vitamin C and eat more fruits enjoy cooking together.”
and vegetables and fewer sweets, fast foods, and l Venture into the community. “Take advantage of
salted snacks than do nonvegetarians. community educational opportunities or join a local
Even so, says Mangels, “Encourage your teen to vegetarian support group,” says Mangels. Support
take one vitamin-mineral supplement daily. It’s an for parents and teen vegetarians can be as close as
easy way to help eliminate any worries on the nutri- the grocery store or a local restaurant. For example,
tion front.” some supermarkets, such as Whole Foods Markets,
l Cook together. There’s more to being vegetarian offer vegetarian cooking classes. In addition, more
than simply avoiding meat, says Frechman. “It’s and more restaurants are offering meatless options.
important to focus on what your teens include in A National Restaurant Association chef’s poll of
their diets, not what they exclude. There’s a wealth of what’s hot in 2010 even ranked vegetarian and
variety in plant-based foods, such as different types vegan main dishes as the 11th and 13th, respectively,
of fruits, vegetables, grains, and beans,” she notes. top trends in the entrée category.
For inspiration, Marcovitz and her daughter The red flags of fears that once troubled Marco-
checked out a couple vegan cookbooks from the vitz have all turned green. “With all these resources
library and searched the Internet for vegan recipes. available,” she says, “it’s a great time for Ella to be
“We sampled several new dishes and tried to find a vegan.”
some that Ella likes and some that we all like. We
did discover some quick meal options for the nights — Carol M. Bareuther, RD

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Cuisine chef ’s table

Patrick Gharrity
A New Southwestern
Sensibility

M
any people seem to think that if your
restaurant is in Santa Fe, New Mexico,
most things on the menu are going to
be spicy, but that’s not the case,” says
Chef Patrick Gharrity, executive chef of La Casa Sena.
Not that the chef can’t bring on the heat when
it’s needed. “There are some chiles I like to use in
moderation, particularly the pasilla chile, which is a
dark, medium-heat chile that’s great in mole sauces.
Each chile is unique, and one thing that is especially
important here, since we have about 1,800 different
labels in our cellars, is that chiles pair well with
wine,” he says.
Another reason Gharrity is light handed with PHOTO BY MOLLY WAGONER
chiles is purely a matter of good business. “Many
visitors to the city just really don’t want food that La Casa Sena’s Fresh
Herb Vinaigrette
has too much heat,” says the chef whose two
favorite spots for “eating vacations” are Chicago
and San Francisco.
Gharrity may not be obsessed with chiles, but he’s
happy to expound on his current love: quinoa. “It’s
my favorite ingredient for both dining rooms,” he
says, referring to the fact that La Casa has a “split
personality”: There’s La Cantina on one side, where
the waitstaff sing show tunes alongside a Baby
Grand piano, and the old Sena House built in 1868,
where five-course gourmet meals are served.
Quinoa, says the chef, is largely misunderstood.
“It’s not actually a grain but a type of broadleaf. It’s
very healthy, and you can find red, black, and white
varieties,” he says. A little research reveals that the
pseudograin has a filling fiber content. Quinoa’s
full complement of amino acids makes it a complete
protein that rates as a meat substitute. Gharrity likes
its mild flavor that mixes into a variety of foods,
from breakfast oatmeal and fruit or combined with

50  TODAY’S DIET & NUTRITION


sweet peas to complement chicken or with mush-
Cantaloupe-
rooms served alongside a steak. Coconut Gazpacho
But this, after all, is Santa Fe, so he typically serves
quinoa with a Southwestern dash of spices—usually
paprika, coriander, and cumin.
A member of the Santa Fe Alliance’s Farm to
Restaurant Project, Gharrity is proud of serving
foods from local farmers. “We get such a large
variety of produce—apples, bell peppers, mustard
greens, cucumbers, microgreens, corn, tomatoes,
and so on. It makes it easy to create great tasting
dishes,” he says.
Another hallmark of Gharrity’s cooking is his use of
high-quality cheese. If you’d like to take a cue from
him, he offers this tip: “Among the products of local
cheesemaker artisans in your part of the country,
look for aged goat cheese that contains vegetable
ash. It affects the pH of the cheese. The ash is also
what adds a nice pungency to blue cheese.”

— Michele Deppe

TM

-Deliciously all natural - Heart Healthy


- GMO-free, GLUTEN-FREE - High in fiber & omega-3
PHOTO OF SCOTT LEIBFRIED COURTESY
OF WWW.SCOTTLEIBFRIED.COM
Cuisine what i can’t live without

What kitchen appliance do you use most and

Scott Leibfried for what?


An immersion blender for making purées, blending
spices, and creating emulsions. It does more than a
TV’s Hard-Working, blender, and you have more control over it.

Hard-Playing Chef What kitchen gadget couldn’t you live without?


A sharp knife and steel. That’s what we had before

K
nown for his intimi- the fancy gadgets came into play.
dating presence as
Gordon Ramsay’s If you had to limit your spice rack to five spices,
sous chef on the hit which would they be and why?
television show Hell’s Kitchen, l Kosher salt: It’s coarse so it dissolves when neces-
Scott Leibfried is equally busy sary but also maintains its integrity when used for
behind the camera. He consults finishing or on the rim of a cocktail.
with Ramsay regarding the l Smoked paprika: It adds depth to any dish when
featured restaurants on the TV used in the correct amount.
series Kitchen Nightmares, and he has a consulting l Curry powder: I love it to season seafood simply.
company that creates cool concepts and efficient l Chili flakes: I like spicy food. Hot sauces work
systems for restaurants and hotels. great, too.
And Leibfried tackles his time off with equal l Dried thyme: It has a great flavor for a dried herb
intensity. “The only two things that please me more as long as it is used appropriately.
than being in the kitchen are recklessly skiing with
my buddies in Park City, Mammoth or, if time is What single dish or food could you not live without?
limited, Big Bear, and fishing, too. A special place for Pasta. There’s nothing like fresh pasta! Vegetables,
me is Martha’s Vineyard,” he says. The passionate seafood, peas, and pancetta—bring it on. Pizza, too. 
deep-sea fisherman, who once slayed a 250-pound
shark, has recently opened a seafood restaurant What dish do your friends and family request most?
with his corporate partners. I made the mistake of exposing them to a proper
prime rib roast and a brined pork rack. For me
What are your top five favorite cookbooks or personally, it’s my barbeque. I use hard-wood char-
cooking technique books? coal and lightly smoke meat, fish, and vegetables.
l Bouchon by Thomas Keller: I love that style of
food.
l Nobu: The Cookbook by Nobu Matsuhisa: I was on
Grilled Salmon Filet With Shaved Fennel,
a project and needed a crash course on sushi rice. Radishes, and Lemon Oil
l Cookbooks by Donna Hay: She makes it easy and
offers great ideas for a home enthusiast that can be Serves 2
taken to the professional kitchen.
l River Café Cookbook by Ruth Rogers and Rose Two 6-ounce salmon filets
Gray: I love simple Italian that is traditional. 2 lemons, zested and then juiced
l Momofuku by David Chang and Peter Meehan: It’s 1
⁄2 cup extra-virgin olive oil
different and fun. Salt and pepper to season

52  TODAY’S DIET & NUTRITION


1 fennel bulb, washed and sliced thin on a
mandoline
6 radishes, washed and sliced thin on a
mandoline
1 tablespoon chives, chopped

Preheat the grill.* Combine the lemon zest, lemon


juice, and olive oil and set aside.
Brush salmon filets with the lemon-oil mixture
and season with salt and pepper. Place *Grilling the salmon will give the best result; broiling
on grill. For thick filets, you may need to turn them is also an option.
over twice. Total cooking time should be approxi-
mately 8 to 10 minutes. TD&N Nutrient Analysis: Calories: 469; Total Fat: 32 g;
Remove filets from the grill and dress again with Saturated Fat: 7 g; Polyunsaturated Fat: 7 g; Monoun-
the lemon-oil mixture while still hot, using a sepa- saturated Fat: 17 g; Cholesterol: 85 mg; Sodium: 146 mg;
rate brush that hasn’t come in contact with raw fish. Carbohydrates: 11 g; Fiber: 4 g; Protein: 36 g
Combine the fennel, radishes, and chives. Dress
with lemon-oil mixture and season with salt and Note: Analysis calculated based on consuming 2
pepper. tablespoons of lemon-oil mixture.
Place the fennel salad in the center of the serving
dish and the grilled salmon filets on top. Recipe by Scott Leibfried

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