Foodie Friday: Turkey Apple Sausage Breakfast Sandwich

Today's Food Friday recipe is a treat from California State University-Long Beach dietetic intern, Marina Vigil, who worked with me during her self-select rotation.  Thank you for sharing the recipe with us, Marina!

Photo credit: Marina Vigil. Copyright 2011. All rights reserved.

Last month I participated in a health fair and I was delighted to find that one of the booths was giving away free cookbooks, including one on soul food. I had never had the pleasure of trying Soul food, but I always look forward to trying something new. When most people think of soul food, they often think of fatty, fried foods, but these recipes highlight how to have healthy food that is still soulful. Many of the recipes looked appetizing and colorful. Everyone in my family found recipes that they wanted to try. I decided to start my venture into soul food with the Turkey Apple Sausage Breakfast sandwich. It includes some of my favorite ingredients, tomatoes and mushrooms! I also added some baby spinach to the recipe to give it a little extra color. Adding vegetables to a morning breakfast sandwich is a great way to start the day!  I loved the flavor that the herbs and the apple gave the turkey patty. I substituted some fresh herbs from my garden in this recipe. You can substitute fresh herbs for dry, too. Just remember that you typically need three times as much fresh herbs because dried herbs have a stronger flavor. Overall, it was a delicious start to my morning! I look forward to trying more recipes from this cookbook.

To try this and other Soulful recipes, visit this link.

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Turkey Apple Sausage Breakfast Sandwich  

Adapted from Soulful Recipes: Building Healthy Traditions, 2008

Makes 6 servings. 1 patty per serving.

Prep time: 5 minutes Cook time: 25 minutes

Ingredients

Turkey Apple Sausage

1 pound ground turkey

1 red delicious apple, peeled, cored, and chopped

2 large cloves garlic, finely chopped and divided into 2 portions

½ teaspoon dried thyme

¼ teaspoon red pepper flakes

1 teaspoon dried sage

¼ teaspoon ground black pepper

1⁄8 teaspoon ground coriander

nonstick cooking spray

Breakfast Sandwich

2½ cups chopped mushrooms

1½ cups chopped onions

6 whole wheat English muffins

6 slices tomato

1 ½ cups baby spinach

Preparation

1. In a large bowl, combine turkey, apple, one garlic clove, thyme, red pepper flakes, sage, ground black pepper, and coriander; mix well.

2. Form the turkey mixture into 8 patties (set aside 2 patties for the Dirty Rice and Blackeye Peas recipe on page 32).

3. Spray a large skillet with nonstick cooking spray and heat over medium heat.

4. Cook patties until they are cooked through, about 5 to 7 minutes per side. Set aside.

5. Spray the skillet with nonstick cooking spray and sauté the remaining garlic for 3 minutes

6. Add mushrooms and onions. Sauté until the mushrooms are tender and onions begin to brown, about 5 minutes.

7. Cut each English muffin in half. Place a Turkey Apple Sausage patty, 1⁄3 cup of mushroom-onion mixture, 4-5 leaves of baby spinach and a slice of tomato on 6 English muffin halves.

8. Cover each sandwich with the other English muffin half and enjoy!

Nutrition information per serving: Calories 256, Carbohydrate 35 g, Dietary Fiber 6 g, Protein 19 g, Total Fat 5 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 38 mg, Sodium 459 mg

What new foods have you tried recently?

Six Reasons to Love Farmer's Markets

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

I have a confession.  I'm a glutton for farmer's markets!  I'm really grateful that there are so many farmer's markets within a short distance of where I live so that I can get my fix on a regular basis.  My experience with farmer's markets goes all the way back to my childhood when my mom would take me to our small town farmer's market on weekends.  In grad school, my friends and I would head to a couple of local farmer's markets on the weekends.  As a traveler, I also love to check out the farmer's markets to get the best of the local fare.  While there are many reasons to love visiting farmer's markets, I thought I'd boil it down to my top five.

Enjoy fresh, seasonal produce that is harvested at the peak of freshness and taste.  There's really something great about food that hasn't traveled thousands of miles, been stored for long periods, or been treated to enhance the ripening process.  Not only is the produce fresher, but I can also honestly say that produce from the farmer's market is tastier and seems richer than that from the grocery store.

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

Enhance your connection to your food.  I really enjoy the fact that I get to meet the actual farmers or the employees of the farm from which I'm purchasing my food.  When I get to talk to them face-to-face, I find out so much more about my food:  how it's grown, where it's grown, and who's growing it.  Two weekends ago I purchased strawberries from a farm that is about 5 miles from my home.  I've learned that while the farm is not "certified organic", their crops are still organically produced.  To top it off, the workers are just nice people!  Somehow those strawberries were just that much more enjoyable to me.

Learn insider tips on how to choose and prepare produce.  Farmers and vendors are experts on the food that they sell, so they can give you tips on how to select the best vegetable or fruit.  They also are very excited to share preparation tips with you,too.  I find it very hard to get that kind of service in many grocery stores.

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

Save money.  Not only do you get nutritious, delicious, and fresh produce, but you can also save money while you're at it.  Not everything is offered at a rock bottom price at the farmer's market, but you sure can get some great deals.  This weekend I purchased a 5 lb bag of oranges for $2.50 and a huge bag of lemons for $1!


Support the local community.  By supporting your local farmer's markets, you are supporting local farmers, which helps keep them in your community and maintains local food systems.

It is an experience.  I don't know about you, but when I shop at the grocery store, my goal is to get in, get my food, and get out most of the time.  However, when I go to a farmer's market, I actually like to take my time there.  I want to talk to the vendors, sample the food, and check out all of the offerings.  I enjoy sharing this experience with my family.  I love that the farmers and I can all teach my children about food.   I love that my daughter met the cattle rancher that raised the grass-fed beef that we've had for dinner and that she asks about him when we go to that farmer's market.  

Are you interested in finding a farmer's market near you?

If you're in California, you can search for certified farmer's markets in your area here.

If you're in another state, you can search for farmer's markets in your area here and here.

Do you visit farmer's markets?  What do you enjoy about it?     

Foodie Friday: Sunburst Salad with Green Goddess Dressing

Last Fall, I gave a nutrition talk with a couple of colleagues to a mom's group.  We wanted to prepare a quick and easy dish that incorporated some of the nutritious foods that we were encouraging them to eat.  Enter the Sunburst Salad with Green Goddess Dressing.  Not only did the moms enjoy this dish, but I've also since made it for parties and the bowl is always left empty by party's end.  I've been sold on this salad in so many ways from the creamy avocado to the tangy oranges to the crunchy almonds and the delicious dressing.  I usually prepare this as a side or starter salad, but it also works great as an entree salad with grilled salmon as the original recipe suggests.  Try it, and let me know how you like it.  Enjoy!

Sunburst Salad with Green Goddess Dressing

Adapted from:  Prevention 

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Ingredients for the Dressing:

1/2 cup light mayonnaise or vegenaise

1/2 bunch fresh cilantro

Juice of 2 limes (about 1/4 cup)

Salt and freshly ground black pepper

Ingredients for the Salad:

4 cups baby spinach 

1 can (10 oz) mandarin oranges, drained

1 avocado, pitted, peeled, and sliced

1/2 cup grape tomatoes, halved

1/4 cup slivered almonds

1.  Directions for the Dressing:  Combine the mayo, cilantro, and lime juice in a blender or small food processor.  Blend until smooth.  Add salt and freshly ground black pepper to taste.  Transfer to a small bowl, cover, and refrigerate until needed.

2.  Directions for the Salad:  Combine the spinach, oranges, avocado slices, tomato halves, and almonds in a large bowl.  Gently toss together.  Divide into equal parts in four salad bowls.  Drizzle with dressing.  Serve.  

Serves:  4

Nutritional Information:

Calories:  236   Carbohydrate:  15 g   Protein:  4 g   Fat:  18 g   Cholesterol: 5 mg   Fiber:  5 g   Sugar:  7 g   Sodium:  330  mg

Excellent source of:  folate, vitamin C, vitamin A, and magnesium

Good source of:  thiamin, riboflavin, niacin, vitamin B6, vitamin E, calcium, iron, potassium, and zinc

Trendy Bytes: Chia Seeds

Photo credit:  little blue hen (Flickr)

A staple food in the diets of the ancient Aztecs and Mayans, chia seeds are making a strong resurgence due to their favorable nutritional profile.  Just one tablespoon provides nearly 4 grams of fiber and 63 milligrams of calcium along with a variety of other valuable vitamins and minerals.  They're also an excellent botanical source of omega-3 fatty acids as well as manganese, an important component of an antioxidant enzyme in the body.  Unlike flaxseeds, chia seeds do not need to be ground in order to enhance digestion and optimize the health benefits.  While many health claims, such as promoting weight loss or enhancement of athletic performance, have been made about chia seeds, don't expect any miracles yet. Most of the research on these little seeds is still preliminary and has mostly been conducted in animals.

The tiny black seeds have a nutty flavor and can be sprinkled whole or ground into yogurt, smoothies, cereal, and salads.  One cool thing about chia seeds is that they form a gel when soaked in water making them a fun addition to beverages, like the chia fresca.  Because of their stability, they have also been added to baked goods and commercially-prepared foods, like energy bars.  In fact, they can even be used to replace eggs and oil in recipes for baked goods!

You may be wondering if chia seeds can also be used to sprout your very own chia pet, right?  Well apparently...Yes, you can!

Chia seeds into chia pets! Photo Credit: Richie Diesterheft (Flickr)

Have you tried chia seeds?  If so, how do you enjoy using them? 

10 Must-Haves for a Well Stocked Pantry

Photo credit: Incase (Flickr)

Spring is here! When spring rolls around, I always seem to get into spring cleaning mode. How about you?  If you plan on getting rid of the dust bunnies and clearing out the clutter, you may want to spruce up your pantry, too.  Conducting a pantry makeover could be one of the best things that you do for your health and well-being.  Stocking up on key kitchen staples will make meal planning and prep much more efficient.  Plus, it will make it a lot easier to eat more nutritious meals prepared at home.  Even when you have the best of intentions, things don't always go according to plan.  However, a well-stocked pantry can help you out of a tough spot rather than having your health thwarted by the local pizza joint or quickest drive-thru more often than not.  Here's my list of 10 must-haves for a well-stocked pantry.  

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Canned beans (eg, black, kidney, pinto, garbanzo, cannelini):  Canned beans pack a lot of plant-based protein, fiber, vitamins, and minerals.  Worried about the sodium? Even if you get regular canned beans, draining and rinsing them reduces the sodium content by over 40%.  Quick prep ideas:  Use in bean soups or  salads; Make bean burritos, wraps, or quesadillas;  Toss into veggie salads;  Mix into whole grain pasta or brown rice.

Whole grains (eg, old-fashioned or steel-cut oats, brown rice, quinoa, bulgur wheat, buckwheat or creamy buckwheat):  Grains offer filling fiber along with a variety of vitamins and minerals depending on the grain.  Many of those listed can be prepared in less than 30 minutes.  Many of these freeze well, so preparing large batches and freezing also saves time.  Quick prep ideas:  Prepare as a hot breakfast cereal; Enjoy as grain salads, pilafs, and stir fries; Toss into soups and stews.

Nuts, seeds, and nut butters (eg, almonds, walnuts, cashews, pecans, pepitas, sunflower seeds, flaxseeds):  Nuts and seeds offer plant-based protein and healthy fats along with a variety of other nutrients, like fiber, vitamin E and magnesium.  Quick prep ideas:  Enjoy a small handful as a snack;  Toss into salads, cooked vegetables, hot breakfast cereals, yogurt, and whole grains, like brown rice or quinoa;  Blend into smoothies;  Spread nut butters over whole grain breads, tortillas, or pitas and top with fresh fruit; Use nut butters as a dip for raw veggie sticks or fresh fruit.

Tomato products (diced, whole, stewed, crushed, tomato paste, tomato sauce - preferably without added sugar or salt):  Tomatoes are a great source of vitamin C, fiber, potassium, and the antioxidant lycopene.  Quick prep ideas:  Homemade sauces, salsas, soups, stews, and chilis;  Add to pasta or grain dishes;  Serve as toppings or fillers for pizzas, quesadillas, and sandwiches.

Whole grain and/or gluten-free pasta (eg, spaghetti, penne, linguini, shells, rotini, elbow, couscous):  Pasta is fairly quick-cooking, and with so many varieties, it doesn't have to be boring.  Whole grain pastas also provide more fiber and naturally-occurring nutrients, like magnesium and iron, than refined versions.  Quick prep ideas:  Use for traditional pasta dishes dressed with red sauces or olive oil, herbs, and/or spices. Toss in fresh or frozen vegetables for added nutrition;  Prepare pasta salads;  Work into vegetable soups or stews.

Canned or vacuum-sealed light tuna, salmon, or sardines (in water or olive oil):  These protein-rich options are also good sources of omega-3 fatty acids and other nutrients, like vitamin D and selenium.  Concerned about sodium?  An average serving contains around 180-250 mg of sodium.  You can opt for reduced-sodium versions of these products. Limit canned white or albacore tuna, which is higher in mercury.  Quick prep ideas:  Use alone or combine with other kitchen staples for salads, sandwiches, and wraps. 

Broth (vegetable, chicken - preferably low sodium):  Broths provide the perfect base for soups, stews, or chilis.  They also add a savory flavor when used to cook whole grains, like brown rice or quinoa, and vegetables, like collard greens or kale.  

Whole grain cereals (with at least 4 grams of fiber and less than 8 grams of sugar per serving):  Whole grain cereals offer a source a source of fiber and other nutrients, like magnesium, iron, and niacin.  Since there are so many options, make sure you read the labels carefully for the best options.  Quick prep ideas:  Serve with milk or alternative milks for breakfast, lunch, dinner, or snacks;  Combine with nuts and/or dried fruit;  Mix with yogurt and fruit.


Garlic, shallots, onions:  These foods add a special aroma and flavor to nearly any dish.  They're also rich in flavonoids and phenols, which have anti-inflammatory, anti-microbial, and antioxidant properties.  Quick prep ideas:  Saute and combine with vegetables, grain dishes, soups, stews, and sauces;  Use in salsas and vinaigrette dressings.


Herbs and spices (eg, cinnamon, turmeric, basil, cayenne pepper, ground ginger):  Many herbs and spices have health promoting and body healing properties.  They also add a special kick  to what could otherwise be a dull dish without the extra calories and sodium.  Quick prep ideas:  Add to just about anything!

What are your pantry must-haves for quick and easy meals and snacks?

Foodie Friday: Grilled Veggie and Sausage Pizza

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

Being married to an Alaskan, I am lucky to have family in Alaska.  One of the perks of this lovely relationship is that they will send us home with some fabulous fresh Alaskan goodies, like wild salmon, wild halibut, or caribou.  On our last visit, we were blessed with some caribou sausage.  Unfortunately, I had no idea what to do with this sausage for a long time since I'm not a big sausage person.  Every time I'd open our freezer, it'd remind me once again that I need to do something with it.  Finally, it dawned on me...pizza!  I joked with my husband that I was going Sarah Palin on dinner with the caribou sausage pizza.  I decided to prepare a grilled California style pizza inspired by Ina Garten's Grilled California Pizzas.  Alaska meets California. How about that?  It's definitely not your typical pizza, but that's what I love about it.  Feel free to tweak it as needed. Obviously not everyone has access to caribou sausage, so turkey sausage would be fine.  This pizza would still be fantastic vegetarian-style, too.  The goat cheese and basil really add so much flavor to this pizza. It's delicious and satisfying.  Enjoy!

Grilled Veggie and Sausage Pizza

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Ingredients:

Whole wheat refrigerated or frozen pizza dough (I like Trader Joe's.  If you'd like to make your own pizza dough, this recipe works well.  Just follow the directions to sub whole wheat flour for white flour.) 

2 tsp olive oil

3 cups arugula, cleaned and dried

1/4 cup fresh basil leaves

1 small red onion, sliced

1/2 red or yellow bell pepper, cored, seeded, and chopped

1 cup grape tomatoes, halved lengthwise

3 ounces caribou or fresh turkey sausage, cooked

2-3 garlic cloves, finely chopped

2 ounces goat cheese (I use chevre.)

4 ounces shredded, part-skim mozzarella cheese (about 1 cup)

Directions:

1) Follow package directions for preparing the pizza dough, stretching into a 12-inch circle.  

2) If using sausage, cook in a skillet over medium-high heat until browned.  Drain and set aside. 

3) Heat the grill on medium, and wait until it's hot.  Carefully place the dough directly on the grill.  Heat on this side for about 1-2 minutes or until it begins to brown.  Using a large grill spatula, carefully turn the dough over and brush with the olive oil.

4)  Add the toppings to the pizza. (I usually end with the mozzarella.)  Close the lid on the grill and cook for about another 10 minutes or until the crust is nicely browned and the cheese is melted.  

5) Carefully remove to a pizza pan.  Cut into 8 slices and serve.

Serves: 4 (2 slices each)

Nutritional Information:

Calories: 316   Carbohydrate:  30 g   Fat:  14 g   Saturated fat: 5 g   Protein:  20 g   Cholesterol: 33 mg   Fiber:  5 g   Sugar:   2.7 g   Sodium:  638 mg

Excellent source of:  vitamin B6, C, A, and calcium

Good source of:  riboflavin, niacin, vitamin B12, folate, iron, and zinc

Foodie Friday: Quinoa Pilaf

 Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

If you didn't already know it, I kind of love quinoa.  I love to make up big batches of quinoa in my lovely rice cooker to use in a variety of ways throughout the week.  Quinoa also freezes well, so extra portions can be frozen in small, freezer-safe containers for later use.  It reheats nicely by microwaving, steaming, and stir-frying.  The recipe I'm sharing this week is one that I will be featuring at a health and fitness seminar that I'll be sponsoring this weekend.  What I love about this dish is that it's super simple.  I also love that it's a savory dish with a spike of sweetness from the raisins, and it's full of fabulous textures from the quinoa and walnuts.  Enjoy!

Quinoa Pilaf

Adapted from: www.weightwatchers.com 

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Ingredients:

1 tsp extra virgin olive oil                                             

2 small shallots, minced                                                 

1 medium clove garlic, minced                                  

1 ½ c uncooked quinoa, rinsed (I enjoy red quinoa as pictured, but you can try pearl or black quinoa, too.)

1/3 c golden raisins                                      

½ Tbsp sea salt        

¼ tsp freshly ground black pepper      

 ½ tsp ground cinnamon                                        

3 c vegetable broth, preferably low sodium

1/3 c chopped walnuts

2 Tbsp fresh cilantro, chopped        

Directions:

1.  Heat the oil in a large, nonstick skillet over medium heat. Add shallot and garlic; cook, stirring occasionally, until shallot is transparent, about 3-4 minutes.

2.   Add quinoa; toast for 1 minute.

3.  Stir in raisins, cinnamon, salt, and pepper.

4.  Pour in broth; bring to a boil over high heat. Reduce heat to low; cover and simmer until quinoa bursts its  skin, is tender, and liquid is absorbed, about 20 minutes.

5.  Set quinoa aside, covered, for about 5 minutes. Remove cover and fluff quinoa mixture with a fork. Repeat several times as quinoa becomes lighter as it cools. Sprinkle with walnuts and cilantro just before serving.

Serves: 8

Nutritional Information per ½ cup serving:

Calories:  189   Carbohydrate: 29 g   Fat: 6 g   Monounsaturated fat: 1.6 g   Protein:  6 g   Cholesterol:  0 mg   Fiber:  3.3 g   Sugar: 5 g (all natural)   Sodium:  323 mg

Excellent source of: omega-3 fatty acid, vitamin A and magnesium

Good source of: thiamin, riboflavin, vitamin B6, folate, iron, and zinc