Food and Nutrition Trends for 2009 include the desire for comfort foods……uh oh…chicken pot pie, rice pudding, ice cream, chocolate chip cookies, twice-baked potatoes..a dietitian’s nightmare. But these foods can provide comfort AND good nutrition.
Making small changes will allow you to enjoy the tastes you remember without the fat and calories. For example, using phyllo dough instead of pie crust cuts back on fat considerably in chicken pot pie, while adding blueberries, flaxseed and walnuts boosts the nutrient profile of a delicious fruit crisp.
Check out these recipes for Chicken Pot Pies and Fruit Crisps, the ulimate comfort foods!

You and Me Chicken Pot Pies recipe by Ellie Krieger MS, RD
www.foodnetwork.com

Ingredients
Cooking spray
1 1/4 pounds boneless, skinless chicken breasts, cut into 1/2-inch chunks
1 teaspoon salt
Freshly ground black pepper
2 tablespoons olive oil, divided
2 leeks, bottom 4 inches only, washed well and chopped
2 celery stalks, chopped
2 medium potatoes cut into 1/2-inch pieces
1/2 pound green beans, trimmed and chopped into 1/2-inch pieces
2 cloves garlic, minced
1 1/2 cups low-fat milk
1/3 cup all-purpose flour
2 cups low-sodium chicken broth
1 cup frozen peas
2 tablespoons chopped fresh parsley leaves
1 tablespoon fresh thyme leaves
3 sheets frozen phyllo dough, thawed
2 tablespoons grated parmesan
Directions
Preheat the oven to 350 degrees F. Spray four individual-sized baking dishes with cooking spray. Season the chicken with 1/4 teaspoon salt and a few turns of pepper. In a large nonstick skillet, heat 2 teaspoons of the oil over medium-high heat. Add the chicken to the pan and cook for 5 minutes, turning once. Transfer the chicken to a plate. Add 2 more teaspoons of the oil, the leeks, and the celery to the pan and cook until vegetables begin to soften, about 3 minutes. Add the potatoes, green beans, garlic, and remaining salt and pepper and cook for 2 more minutes. Add the milk to the pan. Stir the flour into the chicken broth until dissolved and add to the pan. Cook, stirring, until the mixture comes to a boil. Reduce the heat to medium-low. Cover and simmer, stirring occasionally, for 10 minutes. Stir in the reserved chicken, peas, parsley, and thyme. Spoon the mixture into the prepared baking dishes. Put the remaining 2 teaspoons olive oil into a small bowl. Unroll the phyllo dough and cut it into quarters. Place a quarter sheet on top of each baking dish and brush with olive oil. Repeat with remaining 3 baking dishes. Tuck the edges of the phyllo into the dish rim. Top each pie with parmesan. Place on a baking sheet and bake until the filling is bubbling, about 30 minutes.

Nutritional Analysis Per Serving
Calories 586
Carbohydrates 70 g
Total Fat 13 g
Saturated Fat 3.1 g
Protein 50 g
Fiber 8 g
Sodium 958 mg

Apple Blueberry Walnut Crisp
recipe from www.mealmakeovermoms.com

Makes 6 Servings
Ingredients
3 large Red or Golden Delicious apples (about 2 pounds), unpeeled and cut into 1/2-inch pieces (about 4 cups)
2 tablespoons brown sugar
2 tablespoons whole wheat flour
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/2 pint blueberries (1 cup) or 1 cup frozen wild blueberries
3/4 cup walnuts, very finely chopped
1/4 cup old-fashioned or quick-cooking oats
2 tablespoons brown sugar
2 tablespoons whole wheat flour
2 tablespoons ground flaxseed
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
2 tablespoons canola oil

Directions
Preheat the oven to 400°F. Combine the apples, brown sugar, flour, vanilla, and cinnamon in a large bowl and toss to coat. Gently toss in the blueberries.
Place the apple mixture in an 8 x 8-inch baking dish and set aside.
To make the topping, combine the walnuts, oats, brown sugar, whole wheat flour, flaxseed, cinnamon, and salt in a medium bowl. Add the canola oil and stir until the dry ingredients are well coated. Spread the topping evenly over the fruit mixture.
Bake 40 to 45 minutes, or until the fruit is tender and the topping is golden brown (cover with foil if the topping browns too quickly). Serve with lowfat vanilla frozen yogurt or a dollop of light whipped cream.

Nutrition Information per Serving 260 calories, 16g fat, (1.5g saturated, 2.3g omega-3), 105mg sodium, 30g carbohydrate, 4g fiber, 4g protein, 10% vitamin C

If you are like most Americans you just ate approximately 4600 calories. Those calories included something like: stuffed celery, sweet pickles, olives, turkey, gravy, mashed potatoes, candied yams, rolls and butter, cranberry sauce, buttered peas, two cocktails, two pieces of pie with whipped cream and eggnog. Wow!…….but you waited and planned ahead all year, so I’ll give you a break. But what do you do with all those leftovers?!
Here are some tips and recipes to help you mow through the leftovers without continued added calories.

• Pre-portion leftovers onto small plates, freeze and enjoy as desired.
• Go outside and weed the garden, rake the leaves or go for a walk
• Make a turkey sandwich but, for a healthier edge, use whole-wheat bread, skinless turkey breast and leftover cranberry sauce as a spread instead of mayonnaise.
• Go for a brisk walk
• Make Turkey Papaya Salad

Makes 4 servings

2 papayas, cut in half, rinsed with seeds reserved
2 cups turkey breast, cut into ½-inch squares
¼ cup oil
1 tablespoon sugar
1 tablespoon tarragon vinegar
1 teaspoon dried minced onion
1 teaspoon lime juice
¼ teaspoon salt
¼ teaspoon dry mustard
1/8 teaspoon paprika
8 large strawberries, caps removed
Grape clusters, as needed
1 kiwi, peeled and cut into sections
1. With a spoon, carefully remove papaya from skin; reserve skin along with seeds. Cut papaya into 1/4-inch cubes. In medium bowl, combine papaya and turkey; set aside.
2. In blender or food processor fitted with metal blade, combine oil, sugar, vinegar, onion, lime juice, salt, mustard and paprika; process until smooth. With motor running, add 1 teaspoon papaya seeds and process until seeds are coarsely ground. Fold dressing into turkey mixture. Cover and refrigerate 1 hour.
To serve, spoon turkey salad into papaya shells. Garnish with strawberries, grape clusters or kiwi slices.

Calories 292
Total fat 15 grams
Carbohydrates 19 grams
Protein 23 grams

Recipe Source: The National Turkey Federation
• Take the dog for a walk around the block.
• Make Southwest Corn and Idaho Potato Cakes

Ingredients:
• Cooking spray
• 2 cups leftover mashed potatoes (homemade works best)
• 1/2 cup corn kernels (if frozen, thaw first, then squeeze out excess water)
• 1/3 cup frozen, diced red and green sweet peppers (thaw, then squeeze out excess water)
• 1 egg white
• 1/2 cup shredded taco cheese (cheese blend with added seasonings)
• 4 tablespoons all-purpose flour
• 1 tablespoon dried minced onion
• 1 teaspoon salt
• ¼ teaspoon chili powder
• 1/8 teaspoon ground cumin
• Optional garnish: 1/4 cup shredded cheese

Directions:
Preheat oven to 375°F. Coat a baking sheet with a liberal amount of cooking spray; set aside.
In a medium mixing bowl, combine all ingredients and mix well with a fork or wooden spoon, being sure to thoroughly break up the mashed potatoes.
Spray a 1/3-cup measuring cup with cooking spray. Using the cup, scoop up the potato mixture and level it off with your clean hand. Invert the filled cup over the prepared baking sheet to release the potato mixture. Continue to scoop, making 8 portions (you may need to re-spray the cup once or twice to help release the potato mixture). Gently press the portions with your palm to form pancakes about ¾ inch thick. Spray the tops of the pancakes lightly with cooking spray. Bake for 20 minutes. Using a metal spatula, flip the pancakes and bake another 15 minutes. Transfer pancakes to a serving platter using the spatula, then sprinkle them with additional shredded cheese, if desired. Serve hot.

Leftover mashed potatoes reappear as zesty potato pancakes studded with corn and multi-colored peppers. Skip the butter and skillet, these are baked, not fried, yet they still brown nicely. Serve with a dollop of reduced-fat sour cream if you like.

Recipe source: Idaho Potato COmmission

Now, watch what you eat until the next holiday!

To eat healthier, you have to start at the very beginning– a healthy kitchen cupboard. We recently did a walk-through of our kitchen stock for a couple of reasons: 1) to get rid of stuff that had been in the cupboard way too long and 2) to be more mindful shoppers with the recent increases in grocery prices.

Here’s what we do now:
• Purchase fresh fruits and vegetables that are in season to increase the amount of antioxidants, vitamins, minerals and fiber in our diet
• Purchase low-fat or nonfat dairy products to lower saturated fat and calories
• Purchase lean meats such as flank or round steak that are on sale and freeze extra
• Use healthier oils such as canola and olive oil in place of butter or margarine
• Buy smaller loaves of whole-grain breads (we now look for day-old and freeze)
• Have meatless meals weekly such as macaroni and cheese with a huge salad or bean burritos with fresh tomato salsa

Another key factor in leading a healthier lifestyle is to eat together at dinnertime or on the weekends. It’s difficult in today’s busy world, but studies have shown it makes a difference on many levels.
A colleague of mine, Roberta L. Duyff, MS, RD, FADA, wrote the following in an article, “The Family Table: A Place to Nourish and Nurture” for the Canned Food Alliance (www.mealtime.org) about the importance of “breaking bread” together:
“Especially when families linger over a meal– a practice more common in other cultures than the United States– family mealtime promotes close personal interaction. Benefits go beyond catching up on the day, building family ties and enjoying each other. Regular family mealtime also is linked to better emotional health, fewer risk-taking behaviors, such as alcohol and drug abuse and better school performance.”

Duyff also states that we must make family mealtime a priority.
Here are a few tips to help you get started:
• Set a regular family mealtime. Pick a time together.
• Enjoy more table time, less cooking time. Make quick, simple meals- canned foods are a convenient timesaver – to give more table time together.
• Turn off the TV. Turn on the answering machine. Focus mealtime on family.
• Keep table talk positive. Everyone gets to talk and to listen. Sitting around a table, not side-by-side at the counter, helps.
• Keep table time realistic– not so long that the pleasure goes away.

Enjoy the family-friendly recipe above from the Canned Food Alliance!

Sloan is a registered dietitian, therapist and consultant in Long Beach.

Caribbean Chicken Salad
1. Toss the chicken, pineapple, water chestnuts and green onions.

2. Mix the mayonnaise, ginger, lime juice and salt and pepper. Toss with chicken mixture.

3. Cut a thin slice from bottom of each fruit half to make a flat surface for plating; place halves on 4 serving plates. Mound the chicken salad in the fruit halves. Serve with lime or lemon wedges.

*Serves Four
Nutritional Information
Calories Per Serving: 340 Fat : 12g
Cholesterol: 40 mg Sodium: 350 mg
Carbohydrates: 41 g Fiber: 6g Protein: 17g

Have you seen the fruit bins at your local grocery store? Wow! This year’s summer fruits are bursting with color, sweetness and nutrition. Surprisingly, many consumers don’t take advantage of these delicious treats for a variety of reasons. Many think they spoil too quickly or that they look good on the outside but taste like cardboard or worse inside. Many just want to try new ways to enjoy fruits of the season. Read on to learn these answers and more!

1. Which Fruits Continue to Ripen After They’re Picked?

Apricots, bananas, cantaloupe, kiwi, mangoes, nectarines, peaches, pears, plantains and plums continue to ripen at room temperature after they’re picked. To speed their ripening, put them in a loosely closed brown paper bag or ripening bowl at room temperature. (Ripening bowls are sold at many stores that sell home kitchen supplies.) Plastic bags don’t work for ripening. Once fully ripened, fruits may be stored in the refrigerator to lengthen their storage time.

Though the outside skin of a refrigerated banana will turn dark brown, the inside will remain light-colored.

Fruits that should be picked or bought ripe and ready-to-eat include: apples, cherries, grapefruit, grapes, oranges, pineapple, strawberries, tangerines and watermelon.

2. How Can I Keep Cut Fruit from Turning Brown?
Keep cut fruits, such as apples, pears, bananas and peaches, from turning brown by coating them with an acidic juice such as lemon, orange or pineapple juice. Or use a commercial anti-darkening preparation, frequently called a “fruit protector” such as Ever-Fresh or Fruit-Fresh. Follow the manufacturer’s directions.
Cut fruits as close to serving time as possible. Cover and refrigerate cut fruit until ready to serve. Avoid leaving cut fruit at room temperature for more than two hours.

3. I bought some nectarines that looked great but tasted mealy and bland. How can I tell if a fruit is going to taste as good as it looks?

It’s difficult to predict what a fruit will taste like by looking at it. I have asked the produce manager at the Vons on Atlantic and the Ralphs on Long Beach Boulevard to cut open a peach or pear and they have always been most accommodating. Here are tips for picking good peaches, plums or nectarines from the California Tree Fruit Agreement (www.eatcaliforniafruit.com).

4. Which peach is your peach?
Firmness and juiciness: Yellow peaches are ready to eat when soft and juicy; they’ll yield slightly to gentle palm pressure and have a balance of sweet and tart _avors. Some like them when slightly firm, when they’ll be a little more tart. White peaches, naturally less tart, are sweet and can be ready to eat when still firm and crunchy. Both varieties will taste sweeter and juicier as they soften. Know the difference…and enjoy both!

Color and selection: While the red blush of a peach is beautiful, it doesn’t tell whether the fruit is ripe. Instead, look for a uniform yellow background color, (golden yellow on yellow peaches, creamy yellow on white peaches) with no green around the stem.

Ripening and refrigeration: Selecting firm peaches to eat in a few days? Simply allow them to ripen and soften at home at room temperature. Place peaches in the refrigerator only when they have reached your desired level of ripeness.

5. Which plum is your plum?
Ripeness and flavor: Look for plums that are firm with a little “spring.” While plums are generally known for their tart skin and sweet _esh, the skin will become less tart and the _esh sweeter as the plums ripen and soften.

Ripening and refrigeration: As with peaches and nectarines, allow your plums to ripen and soften at home at room temperature. Don’t put your plums in the refrigerator until they’re as ripe as you want them to be.

Explore and enjoy! There are over 200 varieties of plums, each with a unique color and flavor profile. California plums are like fine chocolate and wine – enjoy finding your favorites by exploring the abundance of subtle flavors and textures!

6. Which nectarine is your nectarine?
Firmness and juiciness: Yellow nectarines can be enjoyed when soft and juicy, when they’ll yield slightly to gentle palm pressure and be both sweet and tart. Some like them slightly more firm, when they’ll be a little more tart. White nectarines are sweet when still firm and crunchy; they can be enjoyed that way or allowed to soften. Both varieties will taste sweeter and juicier as they soften. Try some white and some yellow nectarines, some firm and some soft.

Color and selection: Nectarines’ red-splashed skin is eye-catching, but it doesn’t indicate ripeness. It’s actually the yellow background color (golden yellow on yellow nectarines, creamy yellow on white nectarines) that’s important. Look for a uniform yellow color with no green around the stem.

Ripening and refrigeration: Want your firm nectarines to be ripe and ready to eat a few days from now? Just allow them to ripen and soften at home at room temperature. When they reach your desired level of ripeness, they can then be placed in the refrigerator.

Firm fruits like bananas, apples, pears, and pineapple are delicious and easy to grill. Softer fruits like mango, papaya, peaches, and nectarines are excellent grilling choices but require a watchful eye because of the quick cooking time.

I recently met with Dr. Wendy Bazilian, registered dietitian, owner of Bazilian’s Health Clinic in San Diego, and the nutrition specialist at the renowned Golden Door spa and fitness resort in Escondido. Her new book just came out and I love it. Here is a review.

With spring underway and the promise of summer fun in the sun – which can get us kicked into gear thinking about bathing suits and barbeques – dieters nationwide are trying on diets to see which one fits to slim down in time for summer.
The SuperFoodsRx Diet (Rodale/Jan 2008/ $25.95/hardcover), provides a program that fits the individual and focuses on science and practicality for busy people who want to lose excess pounds and improve their health. In addition, this book contain over 150 recipes which incorporate the “new” list of SuperFoods: beans, blueberries, broccoli, oats, oranges, pumpkin, salmon, soy, spinach, tea, tomatoes, turkey, walnuts, yogurt, apples, avocado, dark chocolate, dried superfruits like raisins and dried cherries, extra virgin olive oil, honey, kiwi, onions, pomegranates and also spices including cinnamon, cumin, garlic, oregano, thyme and turmeric.
1. Eat and know your SuperFoods. Convenient and familiar, the 14 original SuperFoods, nine newer additions and lots of nutritionally similar Sidekicks can be found in any local supermarket. They’re the disease-fighting, health-promoting foods that reduce the risk of chronic diseases like heart disease, diabetes, and certain cancers. New evidence shows these same foods can also promote weight loss. The SuperFoods contain SuperNutrients that actually help the body shed weight and inches, burn fat and rev the metabolism. (see list above)
2. Portion control — Yes. Calorie counting — no. Get a deck of cards and tennis ball. When ordering protein, like lean turkey or salmon, think of a deck of cards as your portion. For whole grain carbohydrates like brown rice and starchy vegetables like sweet potatoes, use a tennis ball as your gauge. Use the tennis ball for fruits and vegetables, too. Eat for the size you want to be.
3. Eat moderate meals and small, substantial snacks. You eat to lose weight with breakfast, lunch, dinner, a mid-morning SuperNutrient beverage and an energy-boosting afternoon snack. Meals fit your eating style, so choose a couple of breakfasts, lunches and dinners, and repeat. There’s no rigid list of what to eat on which day. Eat according to your taste and style using flexible, interchangeable menu options and lots of mix-and-match snacks.
4. Eating, not skipping, is essential. Daily snacks and well-timed meals work. Solve afternoon slumps by eating great foods and great combinations of foods to support energy and weight-loss goals. Avoid energy lows with scrumptious snacks, a combination of carbohydrates and protein/healthy fats:
• Whole grain crackers and peanut butter
• Sliced apple with cheese
• Dried cherries and walnuts
• Carrots and hummus
5. The SuperFoodsRx diet is a gateway to your overall lifestyle. Eating SuperFoods, exercising, stress management and getting adequate sleep are all metabolically important and related to achieving and maintaining a healthy weight. Simple strategies are provided, and the SuperFoods themselves can also help boost energy for exercise, assist in managing stress and contribute to better sleep.
Losing weight takes work, but it doesn’t have to cost you your health, your social life or your happiness. In deciding on a diet, choose to have your health and weight loss too.

Check out this recipe on the right from SuperFoodsRX!

Bean Salad with Orange Dijon and Balsamic Dressing
This makes a great filling for lettuce or flatbread wraps. Use hothouse cucumbers, sometimes called English cucumbers, since they are not waxed or oiled, have edible seeds, and are easy to digest. Kirby, Persian, or Japanese cucumbers are delicious alternatives.

• 1 large orange, including zest and juice
• 2 tablespoons Dijon mustard
• 2 tablespoons extra virgin olive oil
• 3 tablespoons balsamic vinegar
• Salt and pepper
• 1 medium red onion
• 1 medium cucumber
• 15 ounces roasted bell peppers
• 1 garlic clove
• 1/3 cup flat-leaf parsley
• 15 ounce can garbanzo beans
• 15 ounce can black beans
• One 15 ounce can pinto beans
• 1 pound frozen green peas, completely thawed

Whisk together the orange zest and juice, mustard, oil, vinegar, and salt and pepper in a large bowl. Dice the onion, cucumber, and roasted bell peppers, and add to bowl. Mince the garlic, rough chop the parsley, and add to the salad. Drain and rinse the beans and add along with the peas. Stir and serve chilled.

* Serves Eight