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Healthy Recipe Doctor

From low fat recipes, to recipes designed for diabetics, Elaine Magee RD, MPH shares recipes and advice to create healthy meals that are guaranteed to please.

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WebMD Health News

This blog reflects the personal experience of one person and others can be different. It is best to contact your doctor to discuss what's best for you.
Thursday, November 29, 2007

Let's Celebrate Fruits and Veggies - Not "Celebrities"!
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I'm happy for her success and I can't argue (too much) with her mission (more on her methods later), but I have to admit that when I saw Jerry Seinfeld's wife on Oprah peddling her cookbook on sneaking fruits and vegetables into kid-friendly foods, I had to shake my head. It's another example of a celebrity-type person getting the big book deal and getting on all the top shows. This is a book I've seen done before, to some degree, by registered dietitians. They might not have had the snappy title nor the celebrity tie-in, but by golly, they've been making seemingly normal recipes with butternut squash and pureed spinach.


Photo Credit: Jim Champion
I'm not surprised her book is selling like gangbusters because that's just the way this business works (publishing and media). The media LOVES having celebrities on their shows and publishers love selling books. Perhaps at the root of all of this is our (Joe Public's) fascination with "celebrity." Are we more likely to "tune in" when we hear about a celebrity's book?

All I can tell you is registered dietitians have been trying to get on some of these shows for years. We're just trying to get the word out about the books and cookbooks that we feel passionately about, that we've spent years researching and writing. But a famous comedian's wife writes one book and she gets the golden call. Jerry Seinfeld was quoted in a New York Times article: "Let's be realistic - my wife isn't in this for the money or the publicity." Ah Jerry, but my guess is the publisher is. And I don't blame them really; they are in the business of selling books after all, just as television shows are in the business of bringing in the most viewers.

Photo Credit: Jim Champion
But when it comes to the topic of "deception" or "celebration" regarding produce - whether it's better to hide produce in your child's food or teach them to embrace the zucchini and celebrate the apple...I guess I fall more on the latter side. I'm not against adding vegetables to favorite foods; I just add it in small chunks so you can still recognize it as broccoli, for example.

If you make a habit of hiding the butternut squash and the spinach, your children are still going to look at those two items when they see them and scream, "Yyyyuuuck!" Perhaps at the end of the day, you haven't taught them to love healthful foods; you've just taught them that they can be deceived.

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Posted by: Elaine Magee, RD at 10:02 AM

Tuesday, November 27, 2007

Taste Test Tuesday: Tru Whip All Natural Whipped Topping
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0 Trans Fat Whipped Topping

Whole Foods now sells an alternative to Cool Whip! I found it by accident in the frozen dessert section. No trans fat need apply. I know some of you wouldn't dare touch a tub of whipped topping but there are some favorite American recipes that require it. That's why I sometimes end up with a tub of it in my refrigerator. The maker of Tru Whip says it has "0g Trans Fat ~ No Hydrogenated Oils ~ No GMOs."

The first five ingredients are water, organic tapioca syrup, expeller-pressed palm kernel oil, organic cane sugar, and organic palm kernel oil. The palm kernel oil, expeller-pressed or otherwise is naturally saturated so expect the saturated fat grams to take up the lion's share of the total fat grams.

2 tablespoons =
30 calories
2 g fat
2 g saturated fat
0 g trans
0 mg cholesterol
3 g carbohydrate
2 g sugars
0 g protein
0 mg sodium

I compared this to the Lite Whipped Topping (Safeway brand) option in my supermarket:

2 tablespoons =
20 calories
1 gram fat
1 gram saturated fat
0 g trans fat
0 mg cholesterol
3 g carbohydrate
2 g sugars
0 g protein
0 mg sodium

The first five ingredients in this product are water, corn syrup, hydrogenated vegetable oil (coconut and palm kernel oil), and high fructose corn syrup.

The bottom line to whipped topping, no matter what the brand, is choose a lite option to keep it as low in calories and fat as possible, and keep the amounts of whipped topping low per serving. Because at 20 calories and 1 gram of saturated fat a pop (2 tablespoons), one cup can up the ante to 160 calories and 8 grams of saturated fat (and that's the "lite" option).

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Posted by: Elaine Magee, RD at 12:25 PM

Tuesday, November 20, 2007

Taste Test Tuesday: Subway On The Road
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Photo Credit: duygu
Road Trip!

It's that time of year when you find yourself on the road traveling to and through unfamiliar places more than usual. Which means you also end up eating out along the way too (sometimes in places you wouldn't normally go to).

Granted, I can't get as adventurous as other because of my IBS - I avoid places I'm not sure about sanitation wise.

Well, recently while the Magee family was on a road trip, I found myself in a shopping mall food court having to choose a lunch to go in a jiffy. My options were Hot Dog On A Stick, Panda Express, Sabarro, and Subway. After a quick walk by, I settled on the turkey breast sandwich at Subway on honey oat bread (the highest fiber bread they offer), with lettuce, onion, tomato, mustard (only adds 5 calories), NO MAYO, and added avocado.

Let me just tell you, that sandwich hit the veritable "spot" that particular day. Here's what I think the nutrition information added to for that sandwich:

The 6" Turkey Breast Sub with all of the above (not including the avocado) = 285 calories, 18 grams protein, 4.5 grams fat, 1.5 grams saturated fat, 20 mg cholesterol, 1,000 mg sodium, 5 grams fiber.

The added avocado (which I'm guessing was 1/4 of a whole avocado) adds: 81 calories, 1 gram protein, 4 grams carbohydrate, 7.7 grams fat (most of which is smart fat), 4.8 grams monounsaturated fat, 1 gram polyunsaturated fat, and 2 grams more fiber!

Try it sometime - you might like it!

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Posted by: Elaine Magee, RD at 8:15 AM

Thursday, November 15, 2007

What Not To Freeze
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You may have figured this out yourself already, but certain foods just don't handle the whole "freeze and thaw" thing very well. According to the Food Marketing Institute's Food Storage Information report, these are the foods that "do not freeze well" or freezing is "not recommended":
  • apricots
  • artichokes, whole
  • avocados
  • bacon (once package is opened)
  • cheese (processed cheese slices)
  • citrus fruit
  • cottage cheese
  • cream cheese (once opened)
  • cucumbers
  • dips (sour cream based)
  • egg substitutes (although you can buy some brands frozen)
  • eggs in the shell
  • kiwi fruit
  • light heavy cream
  • miso
  • olives
  • papaya, mango (although I've bought frozen mango cubes and they work well in smoothies)
  • pears
  • pudding
  • radishes
  • ricotta cheese (although frozen lasagna which contains ricotta cheese seems to work)
  • salads containing meat, fish, poultry or eggs
  • sour cream
  • soy or rice beverage
Source: Food Marketing Institute's Food Storage Information, 2001

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Posted by: Elaine Magee, RD at 9:13 AM

Tuesday, November 13, 2007

Taste Test Tuesday: "JocaLat" Bars from LaraBar
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Not your average chocolate bar!

If you are imagining biting into a Hershey's or Snickers bar...you probably aren't going to like this new, healthful organic chocolate food bars by LaraBar. If you have an open mind and generally like the taste of a lightly sweetened cocoa powder...you might think these bars are the best things since sliced whole wheat bread!

Don't let the first ingredient scare you off though. For the JocaLat Chocolate Mint bar - it's organic dates. The second ingredient is organic almonds and the third and fourth ingredients deliver you to your chocolate fix; organic cocoa mass and organic cocoa powder.

For perhaps my favorite of the bars - Chocolate Coffee, the ingredient list is organic dates, organic walnuts, organic hazelnuts, organic cocoa mass, organic cocoa powder, organic cashes, and organic coffee.

Let me just tell you, dates never tasted this good to me! I would never have known the first ingredient was dates had I not read it on the package.

The nutritional analysis varies by the bar flavor but here is the data on my two favorite flavors:

Chocolate Mint 1 bar =
  • 190 calories
  • 9 g fat
  • 2 g saturated fat
  • 5 g monounsaturated fat
  • 1.5 g polyunsaturated fat
  • 25 g carbohydrate
  • 5 g protein
  • 5 g fiber
  • 10% Daily Value for vitamin E and magnesium

Chocolate Coffee 1 bar =
  • 190 calories
  • 11 g fat
  • 2 g saturated fat
  • 3 g monounsaturated fat
  • 5 g polyunsaturated fat
  • 24 g carbohydrate
  • 4 g protein
  • 5 g fiber
  • 8% Daily Value for iron, vitamin B6, and magnesium

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Posted by: Elaine Magee, RD at 12:23 PM

Thursday, November 08, 2007

Taste Test: The 90-Calorie Gingerbread Latte Has Arrived!
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Starbucks Delivers A Light Latte In Time For The Holidays!

Tis the season of holiday-ish lattes at the coffee chains across America. Millions trade in their mochas and caramel mochiatos for eggnog, peppermint, or pumpkin spice lattes. Well Starbucks is introducing a 90 calorie holiday option - a gingerbread latte with sugar-free syrup and nonfat milk (no whip of course).

Starting TODAY, November 8, just walk up to the counter and ask for "a tall nonfat gingerbread latte with sugar-free syrup and no whip." If you like getting "iced" lattes (and I totally understand this preference), a grande size (iced nonfat gingerbread latte with sugar-free syrup and no whip) will get you about the same calories as the tall sized hot latte.

Between these two options though, I preferred the hot latte. I definitely liked the gingerbread spice flavors and while I could detect the sugar-free syrup, it wasn't altogether unappealing. It might not be as noticeable to someone who is used to lot a of sugar-free products. I might be tempted next time to ask for lowfat milk or a half a squirt of regular syrup, though, because I think it needs just a little more oomph! (at least for me it does).

Here are the numbers:
The nutritional information for a Tall Nonfat Gingerbread Latte with Sugar-free syrup is:
  • 90 Calories
  • 0 g. Fat
  • 0 g. Sat. Fat
  • 5 mg Cholesterol
  • 14 g. Carbs
On ice, a Tall Nonfat Latte with Sugar-free Syrup and no whip has:
  • 60 Calories
  • 0 g. Fat
  • 0 g. Sat. Fat
  • 5 mg. Cholesterol
  • 9 g. Carbs

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Posted by: Elaine Magee, RD at 6:07 AM

Tuesday, November 06, 2007

Taste Test Tuesday: Sargento Reduced Fat Provolone
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There are two ways to cut the fat in cheese laden recipes...you can either switch to a reduced fat cheese or you can stick with your regular fat cheese but use half as much. Some people just don't like the reduced fat cheeses. I've got to say I do like and use a few brands.

Note: These are not the fat free cheeses; these are the ones with around 5 grams of fat per ounce whereas regular cheddar or jack cheese, for example, has around 9 grams per ounce.

I'm always looking for the best tasting reduced fat cheeses and came across a new candidate: Sargento Reduced Fat Provolone.

Admittedly Provolone is one of my favorite types of cheese...but I really liked this new product! I tasted it before I surveyed the nutrition facts label and was shocked to see 3.5 grams of fat per slice (because it tasted so good), only to realize each slice was less than an ounce (2/3 of an ounce to be exact). Okay, that made more sense because these slices had a pretty good texture (similar to real provolone) and the same flavor I would expect from provolone (except a little bit milder).

Each ounce contains (1 1/2 slices):
74 calories
5.2 grams fat
3 grams saturated fat
15 mg cholesterol
And each ounce of cheese contributes 22.5% of the Daily Value for Calcium!

Would I Buy It Again?
Definitely. I even had my husband and daughter taste it and they agreed we should buy it again. I'm already thinking about recipes I can use this cheese in!

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Posted by: Elaine Magee, RD at 8:11 AM

Thursday, November 01, 2007

Women - Go Get Those Whole Grains
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How easy is it to eat 4-7 servings of whole grains a week? Women who do this appeared to be almost 1/3 less likely to die from inflammation-related disease compared to those who rarely or never ate whole grain foods, according to an analysis that was part of the Iowa Women's Health Study.

The researchers of the study suspect it's the nutrients and phytochemicals in whole grains that reduce the damaging effects that chronic inflammation has on the body. [American Journal of Clinical Nutrition June 2007]

How do I like whole grains?...let me count the ways!

In the morning I get whole grain bread (if that's what I'm fixing) or whole grain cereal or whole wheat bagels. And if I'm making coffee cake of muffins, I always use at least half whole wheat flour.

For lunch or dinner I enjoy multigrain tortillas or corn tortillas, whole wheat blend or 100% whole wheat pasta, whole grain bread and bread products and brown rice - depending. About the only time I don't have whole grain bread is when I'm having sourdough bread in a restaurant or something. But in the supermarkets here, I can buy 9-grain sourdough sliced bread, which is what we do.

Do you get 7 servings of whole grains a week?

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Posted by: Elaine Magee, RD at 2:35 PM

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