{recipe} Black-Eyed Peas with Pesto

You've probably noticed that I really like beans.  I've had two cans of black-eyed peas in my pantry for a while now and have been on the lookout for a recipe to use them.  I don't really like these beans warm, so I was psyched to find this easy salad online. I use google to look for recipes that include ingredients I have on hand, and this one fit the bill perfectly (yes, another great benefit to having a stocked kitchen).

I gave it a try last night, increasing most of the ingredients in the recipe, especially the pine nuts, which I think make the dish.

The verdict: super easy, and super good.   Perfect for Memorial Day weekend festivities.

Recipe adapted, courtesy of Keri Glassman, RD

Black-Eyed Pea Salad with Pesto


Ingredients: 
3/4 cup canned black eyed peas [I used 1+ cans]
1/4 cup coarsely chopped jarred marinated artichoke hearts in oil [I used 2 small jars]
1/2 cup grape tomatoes, halved
2 tablespoons sliced black olives [I used 1/4 cup]
1 tablespoon prepared pesto
1 teaspoon pine nuts [I used 2 Tbsp]

Instructions:
1. Toss black eyed peas, artichoke hearts, tomatoes and olives with pesto in bowl.
2. Garnish with pine nuts.


Enjoy!


Danielle Omar, MS, RD
www.foodconfidence.com

{potluck} Food52: DC Style

I recently got together with a few local Food 52 friends for another fabulous DC potluck (I still remember the cookie swap - yum!).  It was a perfect day to enjoy delicious home-cooked delights inspired by the food community at Food52.  The only rules of our potluck are to bring a dish inspired from the site.  As usual, everyone brought their a-game best!

At Food52, you're known by your handle (find me at 2eatwellRD).  The dish I brought was a tangy Brussel's Sprouts Salad with Lemon and Pecorino, submitted by Merrill, the co-founder of Food52 (find her at Merrill).  Why did I choose it?  Well, I love to bring salad to a potluck, and I had Brussels in my fridge that needed cooking (it was also super easy to make).

The following mouthwatering pictures are a credit to Julia (find her at Queen of Green).  She brought the contest-winning dish, Absurdly Addictive Asparagus.

Our lovely hostess, Jennifer (find her at Jestei) served up a refreshing Rosemary Lemon Sparkler cocktail and these delicious Chocolate Orange Madeleines.    

Cathy B., the Queen of Charcutepalooza (find her at Mrs. Wheelbarrow), brought a few savory delights: Lamb Merguez, Breakfast Sausage, and these creamy cheesy Grits.

The other Cathy B. (find her at Working Stiff) made one of my favorite dishes of the day, Roasted Fennel and White Bean Dip.  I could have eaten the entire platter of this tasty dip.  My new go-to appetizer for parties.   

Linda (find her at Burnt Offerings) brought her own gorgeous Asparagus in Lemongrass Aspic.  Do you see the flowers and the lemongrass inside? Isn't this amazing?

Linda also brought her Asparagus Zucchini and Ricotta Tart.    

I know, you're wondering how much more food could there be?  But there's more!

There were quite a few lamb dishes at the table.  In addition to Cathy's Lamb Merguez, Alicia (find her at Weekly Greens) brought Three Kinds of Lamb with Two Sauces and Maddie (find her at Cook Like Mad) brought Curried Lamb Chops with Kiwi Mint Sauce.  

Susan (find her at Calendar Girl) brought this cozy Warm Potato Salad with Wild Ramp Pesto. 

Sally (find her at Sally Can) makes the best homemade cheeses and she did not disappoint.  Her contribution included several luscious dishes and sauces: my second favorite dish of the day, her Blueberry Breakfast Casserole made with last summer's Canarama Cherries; homemade Cream Cheese and Chaource with Fig and Lemon Jam; and a crusty and delicious Ricotta Whey Barley Bread.

       

Steve, our only male '52er (find him at Steven Lee Myers) brought a perfectly cooked Swiss Chard Tart, made with his own home-grown Swiss chard.

If you like horseradish, you'll love Sue's (my mom) Bar Cheese submitted by In Pat's Kitchen.

And finally...we can't forget dessert.  Christine (find her at cheese1227) topped off our feast with a decadent and delicious Chocolate Coconut Cake with Ganache.   This beauty speaks for itself.  

As you can see, we ate well!  I hope these pictures inspire you in the kitchen and give you the confidence to post and share some of your own treasured recipes or everyday favorites on Food52.

You never know where your dish may end up!

Danielle Omar, MS, RD
www.foodconfidence.com

The Mediterranean Diet: Is It For You?

May is National Mediterranean Diet Month!

When you hear "Mediterranean Diet" you probably think of olive oil and red wine, right?  

Well, there's much more to this healthy eating style --  in fact, you likely enjoy many of the foods inspired by the Med diet each day -- think hummus, fish, whole grains, walnuts, and Greek yogurt.

The traditional Mediterranean diet is based on the foods consumed by people living in the countries bordering the Mediterranean Sea - Italy, Spain, France, Morocco, Greece, Lebanon, Syria, Turkey and Israel.  Meals consist mainly of these foods: 

• fruits, vegetables, beans and legumes 
• an abundance of bread, pasta, rice, couscous, and other grain foods, especially whole grains
• nuts and peanuts
• extra virgin olive oil
• fish, poultry and lean red meat
• cheese and yogurt 
• moderate amounts of wine

I've always been a big supporter of this style of eating and recently had the opportunity to get some of my own questions about the diet answered by Georgia Orcutt, the program manager for Oldways and the Mediterranean Foods Alliance. 

Q&A:

What is the main difference between the standard American diet and the Mediterranean diet?

With all the regional foods and regional cooking styles in America, it's tricky to talk about one standard American diet. But as processed foods have taken over a large part of American supermarkets, they have also become central to the American diet.

In contrast, the Mediterranean Diet emphasizes eating mostly whole grains, plenty of vegetables and fruits, beans, herbs, spices, nuts and peanuts, and healthy fats such as those found in olive oil. And here's another difference: Americans tend to eat a lot of meat, often two or three time per day. The Mediterranean Diet recommends eating seafood at least twice a week, making one or two meals a week vegetarian, and if you do include meat, eating it in small amounts, such as garnishing pasta with it, or limiting the portion size to about 3 ounces and not eating it every day. In the traditional Mediterranean Diet meat is served for feasts and special occasions.

Plant fats are an important source of fat in the Mediterranean diet. Where does dairy fit in and how is it incorporated into the Mediterranean diet?

Cheese and yogurt are eaten regularly in the traditional Mediterranean Diet, but in low to moderate amounts. Portion control is very important. If you enjoy cheese with fruit as a dessert, have a few small cubes. Sprinkle parmesan on a dish of cooked pasta. Top cereal or fruit with Greek yogurt, which has twice the protein of regular yogurt. And use Greek yogurt to make dips and dressings. It's a healthy substitute for mayonnaise or sour cream.

The Mediterranean Diet Pyramid promotes an abundance of bread, pasta, rice, couscous, and other grain foods, especially whole grains. How is this different from the US Pyramid and hasn’t this proven ineffective in weight management?

To our way of thinking here at Oldways, the Mediterranean Diet pyramid is easier to understand than the USDA pyramid. We make it very clear that whole grains can be part of every meal but here again, portion control is very important. And in terms of weight management, it's very important to distinguish between whole grains and refined grains and also to understand that the Med Diet pyramid is based upon exercise and eating with others. Whole grains promote satiety – keep you feeling full longer – and they are nutritious. The goal is to have about 1/2 cup of rice, about 2/3 to 1 cup of pasta, one slice of bread. If you stick to these portion sizes, eat grains with a lot of vegetables and healthy fats, season your meals with herbs and spices so they taste great, make exercise part of every day, and eat as often as possible with others, you will go along way toward managing your weight.

Why is fish so important in the Mediterranean Diet Pyramid and not grouped with the other protein sources? What do you recommend for people who don’t like fish?

Fish is part of the traditional Mediterranean Diet because the countries surrounding the Mediterranean aren't big beef producers. Fish traditionally was inexpensive and easy to find. And it is the traditional diet that was originally used to study the remarkable health benefits of this type of eating. Scientists today continue to tout the health benefits (especially for brain and heart health) of the omega-3's in fatty fish, especially tuna, herring, salmon, and sardines, as well as shellfish such as mussels, oysters, and clams. We can easily find these fish in America today. Someone who doesn't like fish has probably never eaten it well prepared. We'd recommend experimenting with some mild white fish, perhaps coated with herbs and bread crumbs and baked in the oven. Or try a fish soup and drunk a piece of hearty bread in that. Or try some smoked salmon, which has a different flavor and texture. If someone insists they will never eat fish, they can build vegetarian meals around beans, whole grains, vegetables, herbs and spices.

The Med diet recommends enjoying meals with others. What are the health benefits of this practice? Why would you include this in the pyramid?

If you're enjoying meals with others, you aren't dashing into a fast food restaurant to inhale a quick meal. And if you eat in the presence of conversation, you're not mindlessly eating in front of the TV. The Mediterranean Diet is grounded on the principles of enjoyment and pleasure. Foods, drinks and meals are especially enjoyable if eaten with others, when possible, and savored. There are a number of studies showing that kids who eat dinner regularly with their families do better in school, etc.

For some healthy Mediterranean-inspired recipes and menus, visit Eating Well magazine.  For more information and a detailed listing of the current studies supporting the health benefits of the Med Diet, please visit the Oldways site.

Danielle Omar, MS, RD

www.foodconfidence.com

{blog carnival} Raising a Healthy Eater

I wrote this post as a participant in the Eat, Play, Love blog carnival hosted by Meals Matter and Dairy Council of California to share ideas on positive and fun ways to teach children healthy eating habits. A list of other registered dietitians and moms who are participating in the carnival will be listed at the bottom of this post or can be found on Meals Matter.

Growing up in the 70’s, my single mother was responsible for feeding three kids.  When I was born, my brother was four and my sister was two, so my Mom's “feeding style” was pretty well in place by then.  She probably had no idea at the time what a feeding style was, but lucky for me, she set a good example; she fed us healthy food, we ate most of her home-cooked meals as a family, and we rarely ate out.  

A fairly new Mom myself, I strive to feed my daughter the way my Mom fed me.  However, mealtimes at my house have often left me unfulfilled, frustrated, and insecure.  Why?  Maybe because I had a great role model and I fear that I won’t be one myself?  Or perhaps because I love healthy eating, my expectations are too high for my family’s regard for healthy foods?  Or, maybe just because it's really hard.  Who knows.  What I do know is trying to live up to Mom is tough!  For one, my life is way different than my Mom's was in the 70's - as is true for most parents of today.  In fact, the parents I work with often struggle feeding themselves in a healthy way – forget about the kids!     

When feeding my preschooler, I struggle with being too strict about sweets to being overly obsessive about her eating enough.  I often worried and complained to my Mom about my daughter not finishing her dinner. One day she shared with me a simple philosophy:  “If she’s hungry, she will eat.”  Those six words have stuck with me to this day and are especially helpful on those nights when I do my best to provide my daughter a delicious and well-balanced meal, and then she barely eats it. 

Being a Dietitian, I know the basics about feeding kids -- I definitely have the "what" to feed part down.  It's the "how" part that I've had to learn on the job - and I've gotten a lot of hands-on experience over the last three years!  Besides not worrying so much, my best advice for feeding your children (no matter the age) is to have a schedule in place.  I know it's hard for working parents to be consistent, but life is so much better (for everyone) when you create a feeding schedule for meals and snacks, and you stick with it. By doing this, you create an environment that is conducive to finishing meals, trying new foods, and stress-free mealtimes.  In addition to my Mom's sage advice, below are a few more “words of wisdom” that have helped me along the way.  I hope they can help you, too.   

• YOU are responsible for providing the food your child will eat; SHE is responsible for what and how much she eats of it. 

• YOU control what food comes into the house; your pantry is your child’s grocery store!

• YOU regulate the timing and type of snacks your child eats.  Provide a balanced snack about 3 hours before dinner and I bet even the pickiest eater will clean his plate (even the broccoli)!

--- Don't stop here! Join the carnival and read other Eat, Play, Love blogs from dietitians and moms offering the best advice on raising healthy eaters. And if you don't get enough today, for more positive, realistic and actionable advice from registered dietitian moms, register for the free, live webinar Eat, Play, Love: Raising Healthy Eaters on Wednesday, May 18.

The Best-Kept Secret for Raising Healthy Eaters, Maryann Jacobsen, MS, RD
Feeding is Love, Jill Castle, MS, RD, LDN
5 Quick Ways to Prepare Veggies with Maximum Flavor, Dayle Hayes, MS, RD
The Art of Dinnertime, Elana Natker, MS, RD
Children Don’t Need a Short Order Cook, Christy Slaughter
Cut to the Point - My Foodie Rules, Glenda Gourley
Eat, Play, Love - A Challenge for Families, Alysa Bajenaru, RD
Eat, Play, Love ~ Raising Healthy Eaters, Kia Robertson
Get Kids Cooking, Jessica Fishman Levinson, MS, RD, CDN
Kid-Friendly Kitchen Gear Gets Them Cooking, Katie Sullivan Morford, MS, RD
Kids that Can Cook Make Better Food Choices, Glenda Gourley
Making Mealtime Fun, Nicole Guierin, RD
My No Junk Food Journey – Want to Come Along? , Kristine Lockwood
My Recipe for Raising Healthy Eaters: Eat Like the French, Bridget Swinney MS, RD, LD
Playing with Dough and the Edible Gift of Thyme, Robin Plotkin, RD, LD
Picky Eaters  Will Eat Vegetables, Theresa Grisanti, MA
Raising a Healthy Eater, Danielle Omar, MS, RD
Putting the Ease in Healthy Family Eating, Connie Evers, MS, RD, LD
Raising Healthy Eaters Blog Carnival & Chat Roundup, Ann Dunaway Teh, MS, RD, LD
Soccer Mom Soapbox, Sally Kuzemchak, MS, RD
Teenagers Can Be Trying But Don’t Give UpDiane Welland MS, RD
What My Kids Taught Me About Eating Mindfully, Michelle May, MD


Oh, and Happy Mother's Day!

Danielle Omar, MS, RD

www.foodconfidence.com