Kroger has a mission nutrition site where registered dietician, Dorothy Shaver posts videos every two weeks, providing tips on how you can create healthy eating choices for your family and so much more. Check it out and see if you find something that works for you.
Spice It Up
by: Dorothy Shaver RD, LD/N
Your Kroger Dietitian
Six simple steps to spice up your life this season!
1. Embrace the season. Fresh, in-season foods pack the most nutritional punch for your buck. Learn how to incorporate seasonal foods into your meals. Use parsnips in soups, roasts, casseroles and more. They are very versatile and can be used the same way as potatoes. Parsnips are a great source of vitamin c, folate and fiber. They’ll help you fight colds and heart disease. Throw some chestnuts in your baked goods, veggie dishes and stuffing this season. Boil or roast them to remove their skins. Chestnuts are low in fat, high in complex carbohydrates, vitamin c and potassium. Remember cranberries, pumpkin, sea bass, pomegranates, cabbage, pears and carrots this season.
2. Do dessert. Go to a party and bring a dessert. Surprise everyone by showing that you can have fruit for dessert in the winter months. We don’t have to use this time to bulk up on cookies and cakes; a poached pear with raspberry puree is a great way to end a meal. Top a lemon sorbet with pomegranate puree for a disease-fighting, mouth pleasing kick. The easiest way to get the juice is by crushing the seeds through a sieve with the back of a ladle. Cranberry crunch is a great way to pack in those antioxidants, fiber and vitamins. Dessert is delightful-don’t skip it.
3. Spice it up…literally. Add aroma and holiday taste to your meals with cinnamon, nutmeg, maple and ginger. Throw out the saltshaker, and bring in the spices. Top your morning oatmeal with cinnamon, throw some nutmeg and sugar free maple syrup in your yogurt and enjoy some gingerbread for dessert. Cinnamon may help lower blood sugar and cholesterol. Holidays can give us an upset stomach; so throw some ginger in those cookies to aid digestion, diarrhea and nausea. Store your spices in a cool, dark place. Spices have the best flavor for one year. For more flavor and lower price, grind whole spices. Add spice to your life…and your food.
4. Indulge without regret. Choose your indulgences wisely.
5. Balance your palate and your plate. The goal is to stimulate all of the tastes in your mouth: sweet, sour, bitter and salty. This tricks the body into thinking it’s getting more than it is, so you don’t crave anything after the meal. Use ingredients like maple syrup, black olives, and radicchio to flavor vegetables, fish and starches.
6. Have a blast. Enjoy a variety of foods and people this holiday season. Slowly chew every bite of every meal to avoid mindless eating. When you go to events this season, savor the food and the company. Move away from the food table after filling up your plate and your belly.
Eat, drink, and be fit this season!
Cheers to your health!
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