The Right Plan Nutrition Counseling & Kellie Hill Nutrition

Whole Foods Diet Expert and Best Selling Author

by 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

by 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.

 

 

 

 

 

 

by Leave a Comment

Collard Greens Coleslaw Recipe

155
Collard Greens Coleslaw

I Love Collard Greens

Collard greens are a nutritional powerhouse with sulfur compounds, antioxidants, and one of the best plant-based sources of calcium.  Plus, collard greens leaves are so versatile.  Eat them plain, as a wrap, or now as a coleslaw.

The weather turned nice so we wanted to barbeque – remnants of summer in mind!  And I love coleslaw during the summer, but, let’s me honest, coleslaw isn’t the healthiest recipe.  Most use lots of mayonnaise and other high fat ingredients that negate all the wonderful nutrition of collard greens.

So, I started playing with the idea of a collard greens coleslaw until I feel I’ve properly combined taste and nutrition.  Add a half an apple and a touch of stevia to the recipe made the collard greens even sweeter.  This may not be a traditional coleslaw but this collard greens recipe will soon become your family’s favorite.

Make the Recipe Healthier

Similar to other vegetables, greater health benefits occur when you cut the collard greens and allow them to rest for 5-10 minutes.  This activates the enzyme myrosinase that converts some of the plant nutrients into their active forms.  This recipe is best if you allow the coleslaw to marinate for at least an hour and overnight is great.  This becomes a “make-ahead” recipe!

Collard Green Coleslaw Recipe

Ingredients:

  • 1 shallot
  • 1 bunch collard greens
  • 2 Tbsp extra virgin olive oil
  • ½ red apple
  • 3 Tbsp apple cider vinegar
  • ¼ tsp celery seeds
  • ¼ tsp sea salt
  • ¼ tsp dry mustard
  • ¼ tsp fresh ground black pepper
  • 6 drops stevia

Directions:

  1. Chop shallot and allow to rest for 5-10 minutes.
  2. Remove stem from collard greens and chop the leaf – allow to rest for 5-10 minutes.
  3. Toss collard greens with extra virgin olive oil.
  4. Seed and chop apple.
  5. Whisk together remaining ingredients.  Add to collard greens and toss.
  6. Let slaw marinade for at least one hour before serving.

Serves 4

by Leave a Comment

Curried Cabbage Recipe

153
Quick Curried Cabbage

Quick Recipes

Honestly, cabbage isn’t one of my favorite foods but it’s always in my Community Supported Agriculture (CSA) box and I’ve had to find ways to use it.  This is one of the benefits of being a member of a CSA, you often have to learn about new foods as well as new ways to use them.  Cabbage is one of those foods in our house.

Here’s the thing about cabbage – it’s been cultivated for more than 4,000 years, is considered the national food of Russia, and the people of Germany couldn’t make sauerkraut without cabbage.  Obviously it’s time for me to embrace some cabbage recipes.

Cabbage is an amazing detoxification food.  It is a cruciferous vegetable high in sulfur compounds which increase the liver’s ability to produce enzymes that neutralize potentially toxic substances.  It is a concentrated source of goitrogens though so for certain people with thyroid difficulties this is not a food to over indulge.

Cabbage Health Tips

The Vitamin C in cabbage starts to quickly degrade one the cabbage has been cut so either purchase small heads of cabbage and use it all or store a partial head of cabbage for only a few days.

Similar to onions and garlic, the best health benefit occurs when you thinly slice the cabbage and allow it to rest for 5-10 minute.  When slicing the cell walls are broken down and an enzyme called myrosinase is activated that slowly converts some of the plant nutrients into their active forms.  This has been shown to have the most health promoting properties.  Just slice and allow to rest before eating or cooking.

Cooking and heating inactivates the effect of myrosinase so it’s important to all the cabbage to rest.  Cooking at low-medium temperatures for short periods helps keep the active phytonutrients from being destroyed since one they are formed they are fairly stable.  So, this cabbage recipe recommends both techniques for your best health.

Curried Cabbage

Ingredients:

  • 1-2 cloves garlic
  • Shallots to equal ¼ cup
  • 1 small head green cabbage
  • 1 Tbsp whole grain mustard
  • 1 tsp curry powder
  • ½ tsp ground turmeric
  • 1 Tbsp ghee
  • 2-3 Tbsp broth
  • 2 Tbsp rice vinegar
  • ¼ tsp sea salt
  • Fresh ground black pepper

Directions:

  1. Finely mince garlic and shallots – allow to rest for 5-10 minutes.
  2. Thinly slice cabbage – allow to rest for 5-10 minutes.
  3. Whisk together mustard, curry and turmeric.
  4. Heat ghee in skillet.  Add shallots and sauté for about a minute.  Add garlic and sauté until fragrant – 30 seconds to a minute.
  5. Add mustard mix and cook another minute – stirring constantly.
  6. Stir in cabbage, broth and vinegar.
  7. Cook 5 minutes or until tender, stirring frequently.
  8. Season with sea salt and pepper if desired.

Serves 2

 

by Leave a Comment

Grilling Ideas for Eggplant

109
Eggplant Recipes

Not Just for a Vegetarian

I love my grilling ideas for meats and vegetables (beef negimataki with millet and vegetables, mediterranean chicken with navy bean salad, shrimp with avocado mango salsa and amaranth, or grilled succotash, just to name a few – yes, I’m loading you up with grilling ideas!) . . . as you know I’m not a vegetarian.  But, eggplant recipes can’t be beat.

I have a friend (you know who you are) that swears there’s no nutritional value to an eggplant.  She continues to be wrong!  The same antioxidant that we hear so much about when it comes to blueberries is the same one in the dark purple skin of an eggplant.  Plus eggplant is low in calories (about 20 calories per cup!); it’s high in Vitamin C, folate, potassium, and manganese.  No, eggplant isn’t the most nutritional fruit (yes it’s technically a fruit) but it’s great and offers those special antioxidants that are harder to find.  Vegetarians got this one right!

Japanese Eggplant vs. Globe

Which eggplant you choose depends on your location and the recipe.  Since I was working with grilling ideas, the Japanese eggplant was best.  It’s longer body is perfect for marinading and then grilling.  I like a globe eggplant better for baba ganoush.

Grilled Eggplant

Ingredients:

  • 1 large clove garlic
  • 1 Japanese eggplant
  • ½ cup white wine vinegar
  • ¼ cup sesame seed oil
  • ¼ cup coconut aminos
  • Pinch red pepper flakes
  • ½ tsp sesame seeds
  • Sea salt
  • Fresh ground black pepper

Directions:

  1. Finely mince garlic and allow to rest for 5-10 minutes.
  2. Slice eggplant lengthwise in approximately ½ inch slices.
  3. Whisk together remaining ingredients to make marinade.
  4. Marinate eggplant slices for about an hour, turning to coat.
  5. Cook on a hot grill about three minutes per side.
  6. Sprinkle with additional salt, pepper and/or sesame seeds as desired.

 

 

Connect

to begin your journey toward optimal health

(541) 772-PLAN (7526)
706 Cardley Avenue, Medford OR 97504

Tasty Recipes

Rave Reviews

I've always believed that "we are what we eat" but was really confused by all the different articles and books I've read on the subject. I decided to see an expert in the field and that brought me to...

Kathy Blank
Rogue River, OR

Read More →