Savor the Flavor of Eating Right

March is National Nutrition Month and I’m thrilled to share some creative ideas for you to savor the flavor and eat well. The #1 influencer of our food choices is taste. Not surprising. We love delicious food. Here’s of few of my favorite tips on how you can add flavor to food that’s good for you and delicious!

Think Outside the Bowl with General Mills Bell Institute Health and Nutrition

Starting with cereal, which we all know about for breakfast. Cereal can be a smart choice, and offer good-for-you Whole Grains. Look for Whole Grains first on the ingredients list. With a think-outside-the-bowl mentality you can use cereal in so many dishes. Valentines Trail Mix pic_1I used Cheerios in this Nutty Chocolate Trail Mix – a smart snack, just add your favorite nuts and dried fruit and you have a satisfy treat. Looking for something a tad more unique? I used cereal to make a crunchy crust for fish. Fish is good for you, but it can lack flavor. I made this Crunchy, Asian-inspired Baked Fish with ginger and soy and Golden Grahams for a crunchy topping – this is baked, not fried.

fish picNo matter how you take your cereal, keep in mind that cereal can be a key source of vitamins and minerals, it’s cost effective, and you have lots of options in the store now, including gluten free, and whole grain cereals. You can find this recipe at my website www.RebeccaScritchfield.com.

Wonderful Halos

Bowls are a hot trend right now. Basically, you combine a bunch of good for you foods in a bowl, and make it taste delicious. This is a Mandarin Chicken and Quinoa Bowl. You can serve it “deconstructed” so you can see all the colorful parts. This bowl is loaded halo saladwith vegetables, whole grains from the quinoa, black beans which are great for digestive health, and Wonderful halos – a California grown mandarin orange that’s an excellent source of vitamin C, naturally fat and cholesterol free. Halos are seedless and easy to peel and eat for the entire family. Get them as a snack and include them in your meals for a boost of sweet flavor.

Sweet Scarlett’s

If you’re looking for a colorful and refreshing new side dish that will impress people with flavor and color, this Grapefruit and Carrot Salad is it – made with Sweet Scarlett’s, a Texas-grown red sweet scarlettegrapefruit. Compared to other grapefruits, Scarlett’s have a sweeter flavor and more vibrant red color. This salad can come together quickly with already shredded carrots, pumpkin seeds, feta cheese, parsley, and a Moroccan spiced vinaigrette with flavors of cumin, cinnamon and honey. You can make this ahead of time and eat it during your busy day too! You’ll get 100% of vitamin C in half a grapefruit so include them in your snacks or as a something sweet after a meal.

Wonderful Pomegranates

I’m not one to skip dessert. This is Pomegranate Fro Yo made with POM Wonderful 100% pomegranate juice. It’s so easy a 3-year-old can do it. (I know because my daughter helped me.) You combine Greek yogurt, pom fro yobuttermilk, lemon juice and POM wonderful, chill, and then you can freeze it in popsicle molds or run it through an ice cream maker and freeze. POM Wonderful is a little tart in flavor, contains powerful antioxidants, and has zero added sugars and nothing artificial. Perfectly cool with the warmer weather have been enjoying.

Hear it From You

Let us know! What are some of your favorite ways to celebrate with flavor?   Please share below or tweet to@ScritchfieldRD! I’d love to hear them!

Find out more about these products and topics by connecting on Twitter @bellinstitute@pomwonderful@HalosFun,

Want More Like This?

Sign up for my e-mail list and get my FREE Feel Great Guide and get a handy health and happiness journal and more.

Disclosure: I was compensated by General Mills Cereals and Pom Wonderful for my work on the TV segment, but was not compensated to write this blog. Recommendations and opinion are my own.

Food Ideas for Fall Fun

Fall is just around the corner and that means football parties, weekend getaways, and outdoor entertaining.  This week I appeared on Let’s Talk Live DC to share some of my fun and flavorful ideas to blend a little health and happiness into your fall gatherings. Watch the clip below or read on to learn more delicious fall food ideas.

Take Nutrition To-Go images index

Starting with the weekend getaway, whether you do a day trip to a local farm for apple picking or overnight at a B&B, nutrient-rich road trip snacks help keep you feeling full and satisfied. I love packing Sargento Natural Cheese Snacks for a delicious and convenient snack option that’s portion controlled. Sargento Natural Cheese Snacks are a natural source of high-quality protein offering 4-8 grams of protein per serving to help keep your body fueled. They are available in 15 delicious varieties, including the Sargento Natural String Cheese, which actually contains MORE PROTEIN than a serving of almonds or a hard-boiled egg. Another favorite in my house is the Sargento Natural Reduced Fat Colby-Jack. With the fresh flavor of real cheese, they’re a wholesome snacking option that doesn’t sacrifice on taste. Check out the Smart Snacker tool at Sargento to build your own snacks pairings.

Take Nutrition To-Go proimages

You also want to pack fruits for your weekend getaways. One food I’m loving right now is Sunsweet’s D’Noir Prunes, which are picked from among the best tasting “California reserve” prunes and packed without preservatives for an amazingly fresh flavor. They are an excellent source of fiber, and a smart choice as most Americans aren’t getting the recommended amount of fiber each day. That’s one of the reasons I love these as a choice for healthy snacking on the road, but you can also use them as a versatile recipe ingredient. The special care taken in growing these reserve prunes leads to a smooth, elegant, and complex flavor profile to compliment all your fall entertaining dishes. Make an easy party platter with the Sunsweet D’Noir prunes, the Sargento cheese stick chopped into bite size pieces, some nice crackers, hummus and green olives. Check out Sunsweet D Noir to learn more.

Entertain with Flavor and Funstrong_kind_asset_bars_vert

You know it’s not often that the dietitian gets to talk about beer. But I love looking for creative ways to help people enjoy foods and have fun entertaining. I’ve paired the Strong and KIND bars from KIND snacks with a few of my favorite brews – kind of like a wine and cheese pairing but with KIND and beers. The new STRONG & KIND bars offer BOLD and SAVORY flavors and 10 grams of protein per bar from almonds, seeds, and pea protein. These bars do not contain soy or whey protein. The Five Bold Flavors go great with some seasonal favorite brews, like Hickory Smoked paired with a dark stout beer, Honey Mustard pairs well with an IPA, Thai Sweet Chili is delicious with a seasonal Pumpkin ale, and Roasted Jalapeno pairs well with a crisp Oktoberfest. You really can’t mess it up. Have fun with it. Check out Kind Snacks for more info.

tostitos-scoopsAdd In Nutrition to Tailgates

Whether you are having people over to watch the game or tailgating at the stadium, you need something to crunch on. I like Tostitos® Scoops!® tortilla chips because they are made with simple ingredients – just corn, oils and salt. You can use Tostitos® Scoops!® tortilla chips as a vehicle to scoop up extra nutrition by pairing them with wholesome dips, like bean dip or veggie filled salsa. Fritolay has great recipe ideas, such as Cheesy Bean and Kale Bake that is a guaranteed crowed pleaser. Plus, you can feel good about serving Tostitos® Scoops!® tortilla chips to all your guests – even those with celiac disease or a gluten intolerance, since they have been qualified as gluten free.

Share a Snackwonderful_hero

Like Wonderful Pistachios! Everyone will love this because Wonderful Pistachios taste great, they are FUN to crack, and they are CONVENIENT. Just pick them up in the produce aisle and put them in a party bowl. And Wonderful Pistachios are a high-quality food with great nutrition. They boast plant protein and fiber – and no cholesterol. Better yet, you get a whopping 49 nuts per serving, and the shells can help slow your eating pace and be a visual reminder of how much you are eating. That’s good news for the hours spent snacking in front of a game. Try Sweet Chili and Salt & Pepper flavor varieties. And of course, everyone loves the Roasted & Salted. Wonderful Pistachios even offer lightly salted and no salt. Check out Get Crackin to learn more.

Bring a Healthy Dish to PassOR_SpinachCheese_tort

It’s always good to serve something of “substance” at tailgates, but rather than rely on the store deli, you can do better on your own where you control the quality of the ingredients. Make a simple and healthy pasta salad using Three Bridges Organic Spinach & Cheese Tortellini. After a quick boil, cool pasta and tossed them with shredded carrot, chopped red bell pepper, arugula and Italian dressing. It really takes the chore out of cooking and empowers anyone to make a delicious dish. Three Bridges fresh-cut pastas are chef-crafted and available in the refrigerated aisle at Super Target’s and Safeway in the metro DC area. Visit Three Bridges to discover more tasty pastas and sauces.

I’d love to hear from you! Leave a comment below or send a tweet to@ScritchfieldRD to share your favorite fall recipes and activities.

Disclosures: I was compensated by Frito, Three Bridges, KIND Snacks, Sargento, Pistachios, and Sunsweet for my work on the TV segment, but was not compensated to write this blog.

Easy Weeknight Marinades Done Right

Grilled Tilapia2

I recently partnered up with the brand folks at Mazola Corn Oil to create this fun recipe for marinated grilled Tilapia with kiwifruit served over coleslaw. Mazola Corn Oil has more cholesterol-blocking plant sterols than other cooking oils, and can play an important role in lowering your cholesterol. It is a great source of healthy polyunsaturated and monounsaturated fatty acids. Its mild flavor and high smoke point also make it a fantastic all-purpose oil great for general cooking, baking, grilling, sautéing and stir-frying, and can be used as a butter substitute in certain recipes. It’s also the perfect oil to use in your coleslaw and marinades.

Why marinades? Because they help transform the taste of the foods without adding lots of fat, sugar, and salt to your meal. I love using fruit-based marinades because they add a delicious sweet, tangy flavor while making your dish even healthier. Plus, fruity marinades are perfect for the grill! You can make the marinade in advance to save time during the week – just throw in your favorite protein and you’re well on your way to a flavorful, wholesome meal. My basic marinade calls for just a few simple ingredients you probably already have on hand, which makes it quick and easy.

I chose to use tilapia in this fish-based recipe because it is economical and widely available. For a healthy diet, the American Heart Association recommends eating fish at least two times per week. Fish is a low-fat, high-quality protein filled with heart healthy omega-3 fatty acids. Fish is also a great source of vitamins and minerals.

Below are the recipes for the marinade, tilapia, and coleslaw for a tasty and easy weeknight meal.

MAZOLA and Kiwifruit Marinated Grilled Tilapia with Crunchy Slaw

by: Rebecca Scritchfield, MA, RD, ACSM HFS

Serves 6

Simple 3-Step MarinadeMarinade1

½ cup of Mazola corn oil

3 kiwifruits peeled and chopped

4 minced garlic cloves

¼ cup of fresh chopped cilantro

2 tablespoons of lime juice

1 teaspoon of black pepper

2 tablespoons of salt

Add all ingredients into a shallow bowl, mix with a wooden spoon until well blended and place in a gallon size zip-lock bag. Add the tilapia, and let it marinate for 30 – 60 minutes in the refrigerator.fishinmarinade

Note: You may also make this marinade ahead of time keep for up to 1 day refrigerated.

Tilapia

2 lbs of tilapia

Preheat grill.  When grill is ready, remove marinated fish from storage container and place on hot grill.  Cook for about 4-5 minutes on medium heat. Turn once and grill other side for about 4-5 minutes until cooked through.  Serve over coleslaw with additional kiwifruit and lime to garnish.

Coleslaw

Grilled Tilapia31/4 cup white vinegar

2 T sugar

2 T Mazola corn oil

16 ounces or 1 half head of cabbage, shredded

1 cup shredded carrots

1 tsp salt

salt and pepper to taste

Mix vinegar and sugar. Add oil. Add cabbage to dressing and season with salt and pepper. Toss with tongs or fingers to combine. Adjust seasoning to taste. Let stand 20 minutes. Re-toss and serve.

Nutritional Information Per Serving:

Calories: 256

Protein: 32g

Carbohydrates: 10g

Fat: 11g

Saturated Fat: 2g

Cholesterol: 76mg

Sodium: 783mg

Fiber: 2g

Sugar: 8g

Share Your Favorite Grilling Recipes

What are your favorite marinades? Have you ever tried using fruit in your own marinades? Share your ideas in the comments below. Be sure to visit Mazola on Facebook to learn more health benefits and great recipes.

(Disclosure: I am currently working with Mazola as a paid spokesperson.)

 

Diet Fraud: Sensa/HCG Fined $34 Million for Fraudulent Health Claims

Oh happy day! Finally the Federal Trade Commission (FTC) is hammering down on companies with misleading claims about their products body-slimming capabilities. Four companies, L’Occitane, Sensa, LeanSpa LLC and HCG Diet Direct, will all receive hefty fines for using deceptive language and fraudulent claims marketed towards diet-driven consumers. I was thrilled to appear on FOX News Your World with Neil Cavuto yesterday to discuss this issue.

Will an additive found in candy really make you less hungry? 

Not only are these companies claiming unrealistic weight loss results but they are also making false claims about their product ingredients.  Products like Sensa which claim to reduce hunger and melt away the pounds when sprinkled on foods primarily contain maltodextrin, a starch-based food additive commonly used for the production of soda and candy. HCG (made from human placenta) is supposed to be taken with a very-low calorie diet of less than 800 calories per day. Maybe that should be front and center on the label, instead of just in the fine print.

Will a slap on the wrist make them change their tune?

While these companies have agreed to refund many of these mislead consumers, $34 million in fines is a drop in the bucket for the $60 billion plus diet industry. Sensa and L’Occitane will continue to stand by their products and bogus health claims, selling desperate consumers hopeless creams and powders that will result in nothing more than a slimmer pocket book.

Click below to see my appearance on FOX News defending consumers’ rights in the need for government involvement in this matter.

Here are a few highlights from my segment :

  • People argue that consumers’ own common sense should be the judge versus the Federal Government in this dieting matter.
  • As a Registered Dietitian I believe that every consumer deserves to have accurate information about the products they purchase.
  • Consumers are desperate for quick weight loss fixes, but the truth is diets don’t work.  95% of all diets fail and most dieters will regain their lost weight in 1-5 years.
  • FAT CHANCE: There is no magic powder, cream, or pill that is going to make you skinny, yet consumers continue to buy into the multi billion dollar diet industry each year.
  • It’s about lifestyle choices. Less than 5% of adults participate in 30 minutes of physical activity each day.

The Hard Facts About Dieting:

  • 35% of “occasional dieters” progress into disordered eating and as many as 25% advance to full-blown eating disorders.
  • Dieters typically make four to five attempts per year.
  • Only 5% of women naturally have the body type advertisements portray as real.
  • 90% of Americans eat more sodium than is recommended for a healthy diet
  • 75% of American women surveyed endorsed unhealthy thoughts, feelings or behaviors related to food or their bodies.