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June 27, 2019 by Kellie Leave a Comment

Potato Salad

Potato Salad – The Perfect Summer Recipe

Potato Salad
Potato Salad

Summer definitely means potato salad in my family.  It’s requested for picnics, family gatherings, backyard barbecues, and so much more.  I grew up eating potato salad made with miracle whip – I can’t express my full disgust here – and never understood why I didn’t like potato salad.  Finally, a friend’s mother introduced me to potato salad made with real mayonnaise and my life was forever changed.  But, unfortunately dairy and eggs are no longer very friendly with my digestive system.  So, I started trying to create an option without dairy that still recreated the lovely taste in my memory.  I think I’ve finally found the solution.  And, last summer, my family and friends agreed.

Types of Potatoes

Let’s start with the best type of potato.  Okay, there’s really no such thing . . . and here’s why.  There’s more than 200 types of potatoes, just in the United States.  So, use what you love.

Here’s my thoughts though.  The amount of starch in the potato either makes or breaks the salad.  Too starchy and you end up with mashed potatoes (although, if you do end up with mashed potatoes, save the leftovers to make Baked Fish in Mashed Potatoes).  So, I prefer a more waxy potato for potato salad.   (All “waxy” really means is that they cells stay together when cooked so when you slice them into chunks they retain their shape).  Waxy potatoes are also higher in sugar and moisture, both of which makes a superior potato salad. Waxy potatoes tend to hold their shape better after cooking, so again, you don’t end up with a big bowl of mashed potatoes.  They also have thinner skins and a smoother texture so they’re ideal for boiling and making potato salad.

red potatoes for potato salad

Favorite Potatoes for Potato Salad

I like red potatoes for a creamy moist texture that will have a very subtle sweet taste.

But, in a pinch you can use what I like to think of as an “all-purpose” potato; they are neither very starchy or very waxy . . . a potato somewhere in the middle.  They usually hold their shape better than a starchy potato.  These include Yukon Gold, white potatoes, purple potatoes and petite potatoes.

 

What About Sweet Potatoes?

I know one of the recent fads has been to make everything out of sweet potatoes.  And, I’m guilty too – see Sweet Potato Chips from 2011 and Sweet Potato Fries from 2012.  But here’s the thing when we’re talking potato salad – sweet potatoes and yams just don’t work out . . . too sweet.  These are practically dessert tubers.  The flesh is just too sweet and too moist for potato salad.   They are delicious mashed though and one of our healthy, holiday favorites (video and recipe here).

 

Potato Salad

Ingredients:

  • ½ onion, diced, approx ½ cup
  • 1 ½ lbs red potatoes
  • 10 oz coconut cream
  • 1 T apple cider vinegar
  • 1 T Dijon mustard
  • 1 t sea salt
  • ¼ t white pepper
  • 1 T pickle juice
  • 2 stalks celery, diced, approx 1 cup
  • ½ red pepper, diced
  • ¼ c diced pickle
  • 4 hard boiled eggs, diced (optional)
  • paprika

 

Directions:

  1. Dice onions and let sit for 5-10 minutes.
  2. Chop potatoes into ¾ inch cubes. Place in saucepan.  Add enough water to cover.  Heat to boiling.  Reduce heat to low.  Cook 10 minutes or until tender.  Drain and cool.
  3. In a large bowl, whisk together coconut cream, apple cider vinegar, mustard, salt, pepper and pickle juice.
  4. Add potatoes, celery, onion, red pepper, pickle, egg and toss. Sprinkle with paprika.
  5. Cover and refrigerate at least 4 hours to blend flavors.

Filed Under: Blog, Recipes, Side Dish Tagged With: Potato, potato salad

April 12, 2019 by Kellie Leave a Comment

Healthy Oatmeal Cookie with Chocolate

Healthy Oatmeal Cookies
Chocolate Oatmeal Drop Cookies

Fast Chocolate Oatmeal Cookie Drops

Sometimes I just want chocolate cookies and yes, I have a fabulous gluten-free chocolate chip cookie recipe that I can also make into a healthy oatmeal cookie recipe but it’s not a fast recipe.  And, in truth, when I usually have a hankering for chocolate it’s kind of a “right now” moment, not an hour and a half from now.  If you’re like me on this chocolate craving moment, here’s my solution . . . chocolate oatmeal drop cookies.  They may not be as pretty as a traditional oatmeal chocolate chip cookie but they are quick and tasty.

Chocolate Cravings

All cravings may indicate a lack of nutrients (see more here) and ideally we want to deal with the root cause of any issues.  And, sometimes we know why we are craving a food.  For example, for me, recently there’s been the lead up to Spring Break at Disney World in Florida, the actual Spring Break, some family medical issues, and then my husband got the flu.  All of this on top of regular work, my son’s orientations and meetings preparing for high school, planning summer activities . . . okay, regular mom-stuff . . . and by last night I was just tired – and grumpy – and wanting sweets.  Probably no nutrient issue.  Maybe a bit of dehydration and sleep deprivation but not a nutrient deficiency.  I just wanted comfort foods.  And sometimes that’s okay and we need to honor those desires.

So, enter my version of a healthy chocolate oatmeal cookie.  Fast, easy, healthy and delicious.  I nibbled on a couple and today the world looks much better to me.  😉  Figured I better share it.

Chocolate Oatmeal Cookie Drops

Ingredients:

  • ¼ cup milk or milk alternative
  • ¼ cup coconut oil
  • ½ cup coconut sugar
  • ¼ cup natural nut butter
  • 2 Tbsp unsweetened cocoa powder
  • ½ tsp vanilla
  • 1 ½ cups gluten free rolled oats
  • ½ cup dried unsweetened shredded coconut
  • ½ cup almond meal

Directions:

  1. Mix milk, coconut oil, coconut sugar, nut butter, and cocoa powder in a small saucepan over medium heat. Stir frequently until melted and well mixed.
  2. Remove from heat. Add vanilla.
  3. While sauce is melting, mix oats, coconut, and almond meal in a large bowl.
  4. Pour cocoa mixture over the dry mix and mix well with a fork until well combined.
  5. Form into loose balls with a tablespoon onto parchment paper. Refrigerate for 30-60 minutes until firm.

Filed Under: Blog, Dessert, Recipes Tagged With: Chocolate, chocolate chip cookies, healthy oatmeal cookies, oatmeal cookies

February 14, 2019 by Kellie Leave a Comment

Miso Dip Recipe

Miso Dip
Miso Dip

Fast, Healthy Dip

It seems like there’s always a time when I need to whip up a quick, tasty dip for guests.  But, as I’m sure you understand, I can’t just throw a container of pre-made dip onto the table.  There’s sooooo many gross ingredients in those!  What kind of NTP would I be if I was setting out a much of junk food?!?!?!?  In fact, let’s just take a look . . .

Ingredients in French Onion Dip

SOUR DRESSING (NONFAT MILK, PARTIALLY HYDROGENATED SOYBEAN OIL, MODIFIED FOOD STARCH, TAPIOCA FLOUR, GELATIN, LACTIC ACID, MONO AND DIGLYCERIDES, SODIUM CASEINATE, PROPYLENE GLYCOL MONESTER, GUAR GUM, CITRIC ACID, ACETIC ACID, NATURAL AND ARTIFICIAL FLAVOR, POTASSIUM SORBATE TO PROTECT FLAVOR, CARRAGEENAN, POTASSIUM PHOSPHATE, ARTIFICIAL COLOR), MAYONNAISE (SOYBEAN OIL, WATER, EGG YOLKS, VINEGAR, CORN SYRUP, SALT, SPICE, CALCIUM DISODIUM EDTA TO PROTECT FLAVOR), WATER, TOASTED ONION, SEASONING (SALT, SUGAR, ONION POWDER, HYDROLYZED CORN, SOY AND WHEAT PROTEIN, SOYBEAN OIL, GUAR GUM, POTASSIUM SORBATE, XANTHAN GUM, CORN SYRUP SOLIDS, PARSLEY, WORCESTERSHIRE SAUCE [MOLASSES, VINEGAR, CORN SYRUP, SALT, CARAMEL COLOR, GARLIC, SUGAR, SPICES, TAMARIND, NATURAL FLAVOR], MALTODEXTRIN, CITRIC ACID, SPICES, YEAST EXTRACT, CARAMEL COLOR, LACTIC ACID), VINEGAR, MODIFIED CORN STARCH.

Yes, that’s just a cut and paste from a common dip.  No, I didn’t scour the internet to find the worse.  I picked one a dip brand I knew and the first flavor that popped up.  I’m sure there’s better and worse dips out there but this is a pretty standard pre-packaged offering.

Breaking This Dip Down:

BAD – partially hydrogenated soybean oil.  This is trans fats.  BAD DIP – BAD DIP – BAD DIP.  And, yes that’s one of the first ingredients.  Consumption of food containing trans-fat has unequivocally been shown to increase the risk of heart disease by raising levels of LDL (bad cholesterol), and lowering levels of HDL (good cholesterol).  Learn more about trans fats here.

BAD – artificial color.  These pose a risk for hyperactivity in children, cancer, and allergic reactions.  We don’t need fake colorings.

BAD – Check out the ingredient list, you’ll discover new words to add to your vocabulary. Many of theses ingredients are required to increase the shelf life of the product and improve the flavor that disappears when food is not fresh.  This is a highly processed “food”.

BAD – Ethylenediaminetetraacetic acid (EDTA).  This is used as a preservative to retain color. It may irritate the skin or cause skin rash and even asthma. It is on FDA’s list of food additives to be studied for toxicity.  If the FDA is still studying it, I don’t want to eat it!

BAD – Potassium sorbate.  This is used as a mold inhibitor.  Some studies have shown that it has mutagenic effect on DNA.

BAD – Industrial caramel coloring.  This is made by reacting sugars with ammonia and sulfites under high pressure and temperatures. The chemical reactions create 4-methylimidazole, which in government-conducted studies caused lung, liver, or thyroid cancer or leukemia in laboratory mice or rats. This is why California requires foods containing caramel color to be labeled as potential cancer-causing agents.

BAD – Corn syrup, natural flavors, MSG-like ingredients . . . it’s a long list (there’s actually more issues but you didn’t visit here to get a sermon; you came for a great recipe).

Let’s just suffice it to say, this type of dip isn’t going to be served in my house – PERIOD!

But, how about a four ingredient miso dip recipe that you can blend up in just minutes?

Now, we’re talking!

Miso Dip Recipe

Ingredients:

  • ½ cup roasted nut butter
  • 1 ½ Tbs mellow white miso
  • ½ tsp onion powder
  • ¼ cup warm water

Directions:

  1. Blend ingredients in a food processor until smooth.

Super simple, right?

And super delicious!

This dip recipe is fabulous with vegetables, crackers and chips.  Enjoy!

 

Sources:

Feingold BF. Hyperkinesis and learning disabilities linked to artificial food flavors and colors. Am J Nurs 1975; 75-5: 797-803.

Harley JP, Matthews CG, Eichman P. Synthetic Food Colors and Hyperactivity in Children: A double-blind challenge experiment. Pediatrics 1978; 62: 975-983.

Hasegawa MM, Nishi Y, Ohkawa Y, Inui N. Effects of sorbic acid and its salts on chromosome aberrations, sister chromatid exchanges and gene mutations in cultured Chinese hamster cells. Food Chem Toxicol. 1984 ;22:501-7.

Hu FB, Stampfer MJ, Manson JE, Rimm E, Colditz GA, Rosner BA, et al. Dietary fat intake and the risk of coronary heart disease in women. N Engl J Med. 1997;337:1491–9.

Judd JT, Clevidence BA, Muesing RA, Wittes J, Sunkin ME, Podczasy JJ. Dietary trans fatty acids: effects of plasma lipids and lipoproteins of healthy men and women. Am J Clin Nutr 1994;59:861-8.

Kitano K, Fukukawa T, Ohtsuji Y, Masuda T, Yamaguchi H. Mutagenicity and DNA-damaging activity caused by decomposed products of potassium sorbate reacting with ascorbic acid in the presence of Fe salt. Food Chem Toxicol. 2002;40:1589-94.

Kobylewski S, Jacobson M. Toxicology of food dyes. Int J Occup Env Heal 2012; 18-3: 220-246.

Lichtenstein AH, Ausman LM, Jalbert SM, Schaefer EJ. Effects of different forms of dietary hydrogenated fats on serum lipoprotein cholesterol levels. N Engl J Med 1999;340:1933–1940.

Mamur S, Yüzbaşioğlu D, Unal F, Yilmaz S. Does potassium sorbate induce genotoxic or mutagenic effects in lymphocytes? Toxicol In Vitro. 2010;24:790-4.

McCann D, Barrett A, Cooper A, Crumpler D, Dalen L, Grimshaw K, Kitchin E, Lok K, Porteous L, Prince E, Sonuga-Garke E, OWarner J, Stevenson J. Food additives and hyperactive behavior in 3-year-old and 8/9-year-old children in the community: a randomized, double-blinded, placebo-controlled trial. Lancet 2007; 370: 1560-67.

Mensink RPM, Katan MB. Effect of dietary trans fatty acids on high-density and low-density lipoprotein cholesterol levels in healthy subjects. N Engl J Med 1990;323:439-45.

Mozaffarian D, Katan MB, Ascherio A, Stampfer MJ, Willett WC. Trans fatty acids and cardiovascular disease. N Engl J Med. 2006;354:1601–1613.

Schab DW, Trinh NT. Do artificial food colors promote hyperactivity in children with hyperactive syndromes? A meta-analysis of double-blind placebo-controlled trials. J Dev Behav Pediatr 2004; 25: 423-434.

Scopp AL. MSG and hydrolyzed vegetable protein induced headache: review and case studies. Headache. 1991;31(2):107-10.

Sonuga-Barke EJS, Hollis C, Brandeis D, Konofal E, Cortese S, Lecendreux M, Daley D, Wong I, Ferrin M, Sergeant J, Holtmann M, Stevenson J, Danckaerts M, Van Der Oord S, Dopfner M, Dittmann R, Simonoff E, Zuddas A, Banaschewski T, Buitelaar J, Coghill D. Nonharmacological interventions for ADHA: Systematic review and meta-analyses of randomized controlled trials of dietary and psychological treatments. Am J Psychiatry 2013; 170-3: 275-289.

Stevens LJ, Kuczek T, Burgess JR, Hurt E, Arnold LE. Dietary sensitivities and ADHD symptoms: Thirty-five years of research. Clin Pediatr 2011; 50:279-293.

Williams JI, Cram DM, Tausig FT, Webster E. Relative effects of drugs and diet on hyperactive behaviors: An experimental study. Pediatrics 1978; 61-6: 811-817.

Zock PL, Katan MB. Hydrogenation alternatives: effects of trans fatty acids and stearic acid versus linoleic acid on serum lipids and lipoproteins in humans. J Lipid Res l992;33:399-4l0.

Questions and Answers on Monosodium glutamate (MSG) http://www.fda.gov/food/ingredientspackaginglabeling/foodadditivesingredients/ucm328728.htm

Natural Flavorings on Meat and Poultry Labels http://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/food-labeling/natural-flavorings-on-meat-and-poultry-labels

Filed Under: Blog, Recipes, Side Dish Tagged With: dip, Miso, nutrition, Recipe

January 17, 2019 by Kellie Leave a Comment

Asian Red Cabbage Recipe

Asian Red Cabbage
Asian Red Cabbage

Red Cabbage – Great Health Benefits

When most people think of cabbage, a green ball comes to mind.  And, although green cabbage is a super healthy, nutritious and delicious food . . . red cabbage is even better for you!  It has more nutritional benefits and a robust, hearty flavor.  Red cabbage is also an excellent source of vitamin C and manganese.  Red cabbage has a rich red-purple color that comes from its concentration of anthocyanin polyphenols, which include antioxidant and anti-inflammatory properties.  It is actually one of higher sources of  red pigment polyphenols providing about 30 milligrams in each half cup.  Antioxidants help oxygen metabolism reducing oxidative stress.  Chronic oxidative stress can be a risk factor for many diseases.

The anthocyanins found in red cabbage are well documented anti-inflammatory compounds.  We need a sufficient consumption of anti-inflammatory nutrients or the regulation of our inflammatory system can become compromised and we may experience chronic inflammation.  Combine oxidative stress and chronic inflammation and the risk for chronic disease escalates.

The anthocyanins in red cabbage are also major factor contributing to cardiovascular protection.  Red cabbage helps protect red blood cells. Blood levels of beta-carotene, lutein, and total blood antioxidant capacity have been found to improve along with red cabbage intake, while oxidized low-density lipoprotein (LDL) has been found to decrease.  LDL becomes a risk factor for blood vessel problems if excessively present in its oxidized form.  So, once again . . . lots of health benefits occur when adding red cabbage recipes to your meal plan.

Not Really Asian Red Cabbage

Okay, let’s be honest . . . this isn’t really “Asian” food.  It’s what I’m calling Asian Red Cabbage because the dressing includes tamari, tahini and sesame.  I know this doesn’t make it Asian but I couldn’t think of a better recipe that would quickly allow people to understand the taste profile.  So, please, don’t beat me up about appropriated a culture.  I just want people to eat more red cabbage because it’s so healthy.  This dressing makes the red cabbage super tasty.  Even better, the recipe takes less than 10 minutes to whip together (less if you make the dressing while the cabbage cooks).

Hope you enjoy!

Asian Red Cabbage Recipe

Ingredients:

  • ¼-1/2 head of red cabbage
  • 2-4 scallions
  • 1 teaspoon rice wine vinegar
  • 1 teaspoon tamari
  • 1 Tablespoon sesame oil
  • ¼ cup tahini
  • 1/8 teaspoon sea salt
  • ¼ teaspoon ground white pepper
  • 1 teaspoon ghee
  • 2 Tablespoons white sesame seeds
  • 2 Tablespoons black sesame seeds

Directions:

  1. Chop cabbage and scallions.  Allow to rest for 5-10 minutes
  2. To make dressing, whisk together vinegar, tamari, oil, tahini, salt and pepper.  It will be the consistency of paste.
  3. Heat ghee in a skillet on medium high.  Once hot, add cabbage and scallions.  Cook for approximately two minutes without stirring.
  4. Flip cabbage and cook for an additional two minutes without stirring.
  5. Add dressing and stir to coat.  Dressing will melt into cabbage.
  6. Top with sesame seeds and serve.

 

Red Cabbage Research:

  • Ambrosone CB, Tang L. Cruciferous vegetable intake and cancer prevention: role of nutrigenetics. Cancer Prev Res (Phila Pa). 2009 Apr;2(4):298-300. 2009.
  • Bacchetti T, Tullii D, Masciangelo S, et al. Effect of black and red cabbage on plasma carotenoid levels, lipid profile and oxidized low density lipoprotein. Journal of Functional Foods, Volume 8, May 2014, pages 128-137.
  • Nugrahedi PY, Hantoro I, Verkerk R, et al. Practices and health perception of preparation of Brassica vegetables: translating survey data to technological and nutritional implications. Int J Food Sci Nutr. 2015;66(6):633-41.
  • Rungapamestry V, Duncan AJ, Fuller Z et al. Effect of cooking brassica vegetables on the subsequent hydrolysis and metabolic fate of glucosinolates. Proc Nutr Soc. 2007 Feb;66(1):69-81. 2007.
  • Tang L, Zirpoli GR, Jayaprakash V, et al. Cruciferous vegetable intake is inversely associated with lung cancer risk among smokers: a case-control study. BMC Cancer 2010, 10:162. 2010.

 

 

 

 

 

 

Filed Under: Blog, Recipes, Side Dish Tagged With: Recipe, red cabbage

November 20, 2018 by Kellie Leave a Comment

Marinated Steak

Marinated Flank Steak

How to Use Lower Price Cuts of Steak

Life would be amazing if we could always eat Filet Mignon steak but that’s just not in my family’s budget.  Luckily, a cheaper cut of meat can be just as delicious with a bit of planning.  Skirt and flank steaks are usually reasonably priced and often on great discounts.  Unfortunately they can be tough and chewy.  The solution?  A good marinade.

I’ve found this marinated steak recipe to be the perfection solution.  The basics of any marinade include fat, acid and seasonings.

Marinated Steak Needs Fat

The flavors from the seasoning need to be transferred into the meat and fat is how that happens.  Fat will also help retain moisture when the steak is cooked.  For this recipe I found extra virgin olive oil to work best but interestingly we also liked coconut milk as an option.  But remember, all fats are not created equal (more here on that issue).

Marinated Steak Needs Acid

Acids help break down the connective tissue in meat . . . basically it naturally tenderizes the tougher steaks.  The acid then also helps the flavors from the seasoning penetrate deeper into the meat.  Plus, acid gives a freshness to the heaviness of steak as well as to the savory seasonings.  Finally, since we are going to broil or grill the steak (high temperature cooking) the antioxidants in the acid help counteract the free radicals produced from the cooking method.  Although vinegar worked well in this recipe, overall the zing from lemon was our favorite flavor.

There needs to be a balance in the ratio between fat and acid.  So, in this marinade I added lemon zest to give more flavor without adding more acid.  The essential oils in the zest have an exceptional amount of flavor but no additional acid.

Marinated Steak Needs Seasonings

Seasonings are the life of the marinade.  The options are almost endless.  You can use fresh or dried herbs, spices, garlic, shallots, etc. building a layer of flavors.  In this recipe I liked to add some sort of picked pepper to add an additional layer of acid plus a more complex flavor.   Don’t forget sea salt in a marinade.  Salt magnifies the flavors and helps tenderize the steak.

Sometimes you’ll see a sugar component added to a marinade.  This is fine if you’re using lower heat cooking methods, however with higher heat the sugar element will caramelize.  This may add an extra depth of flavor or just burn and taste bad so I’m usually pretty cautious about adding any sugar to a marinade.

Marinated Steak Recipe

Ingredients:

  • 1 cup basil leaves
  • 3 scallions
  • 1 shallot, roughly chopped
  • 2 garlic cloves, roughly chopped
  • 2 T pepperoncini, roughly chopped
  • 2 roasted peppers, roughly chopped
  • 2 ½ t. kosher sea salt
  • 1 lemon, zest and juice
  • ¼ cup extra virgin olive oil
  • 2 ½ pounds flank or skirt steak

Directions:

  1. Chop shallot and cloves. Allow to rest 5-10 minutes.
  2. Add all ingredients except oil and steak into a blender or food processor.
  3. Add olive oil and blend until the consistency of paste.
  4. Pat steak dry and place in a large bowl. Brush marinade mixture all over meat, on both sides, using all the marinade.
  5. Cover and refrigerate at least 30 minutes but preferably overnight.
  6. Remove steak from marinade. You can leave some marinade on the steak but just a thin layer.
  7. Grill or broil meat over direct heat for 3-5 minutes per side or to desired doneness. Let rest for 5 minutes before slicing against the grain; garnish with sliced scallions or chiffonade cut basil.
  8. Discard marinade.

 

Filed Under: Blog, Main Course, Recipes

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DISCLAIMER: The content shared on this site is for informational and educational purposes only. Statements/products discussed have not been evaluated by the Food and Drug Administration (FDA) and are not intended to diagnose, cure, treat, or prevent any disease or illness. Please consult your health care practitioner before making changes to your current diet or before beginning any herbal or vitamin supplement regimen or exercise program. Although Kellie Hill is a certified Nutritional Therapy Practitioner, the author(s) at The Right Plan are not licensed medical professionals, nor do they claim to be. They are not here to diagnose or provide medical advice to any reader.Affiliate Disclosure • Terms and Conditions© 2021 The Right Plan Nutrition Counseling & Kellie Hill Nutrition • Custom Web Design by Paradux Media Group