Holiday Recipes!

I have been posting pictures of all of the recipes I prepared for Christmas and thought that I should  share all the recipes with you all so you can try  them! Here they are below!

Red Velvet Cake (Sunny Anderson - Food Network)

Ingredients

For the cake batter:

2 sticks butter, room temperature

1 1/2 cups sugar

2 ounces red food coloring

3 tablespoons cocoa powder

Pinch salt

2 eggs

1 cup buttermilk

1 teaspoon vinegar

1 teaspoon vanilla extract

2 1/2 cups all-purpose flour

1 1/2 teaspoons baking soda

Butter, for pan

For the Frosting:

5 tablespoons all-purpose flour

1 cup milk

1 cup sugar

2 sticks butter

1 teaspoon vanilla extract

1 1/2 cups chopped pecans

Special Equipment: 12 by 17-inch jelly roll pan, parchment paper

Directions

Preheat oven to 350 degrees F.


In a stand mixer fitted with the paddle attachment, cream butter and sugar, until light and fluffy. Meanwhile, in a small bowl, make a paste out of the red food coloring, cocoa and salt. Remove bowl from stand mixer and mix in paste by hand to the creamed butter. In a measuring cup, stir eggs with buttermilk and add to batter. Mix in vinegar and vanilla, and then add flour and baking soda. Mix until combined but do not over mix.


Butter a sheet pan. Lay parchment on top. Butter the parchment. Pour batter into pan and smooth the top to even the batter out, using an offset spatula. Bake cake until a toothpick comes out clean, about 30 minutes. Remove from oven and cool in pan.


Meanwhile, make the frosting: Heat all ingredients in a medium saucepan. Whisk until sauce thickens, about 15 minutes. Let cool slightly before using.

Invert cake onto a cutting board and slice into quarters from the longer side. To assemble cake, spread 1 of the quarters with some of the frosting to cover. Sprinkle with a quarter of the pecans. Add another layer of cake and repeat. Continue until last layer is added. Frost the top of that and sprinkle with remaining pecans.

Chocolate Cake with Peanut Butter Frosting

Ingredients

Butter, for greasing the pans
1 3/4 cups all-purpose flour, plus more for pans
2 cups sugar
3/4 cups good cocoa powder
2 teaspoons baking soda
1 teaspoon baking powder
1 teaspoon kosher salt
1 cup buttermilk, shaken
1/2 cup vegetable oil
2 extra-large eggs, at room temperature
1 teaspoon pure vanilla extract
1 cup freshly brewed hot coffee
Peanut Butter Icing, recipe follows (recipe is for cupcakes, so we made 1 1/2 times the amount for the cake

Directions

Preheat the oven to 350 degrees F. Butter two 8-inch x 2-inch round cake pans. Line with parchment paper, then butter and flour the pans.

Sift the flour, sugar, cocoa, baking soda, baking powder, and salt into the bowl of an electric mixer fitted with a paddle attachment and mix on low speed until combined. In another bowl, combine the buttermilk, oil, eggs, and vanilla. With the mixer on low speed, slowly add the wet ingredients to the dry. With mixer still on low, add the coffee and stir just to combine, scraping the bottom of the bowl with a rubber spatula. Pour the batter into the prepared pans and bake for 35 to 40 minutes, until a cake tester comes out clean. Cool in the pans for 30 minutes, then turn them out onto a cooling rack and cool completely.

Place 1 layer, flat side up, on a flat plate or cake pedestal. With a knife or offset spatula, spread the top with frosting. Place the second layer on top, rounded side up, and spread the frosting evenly on the top and sides of the cake.

Kathleen's Peanut Butter Icing:

1 cup confectioners' sugar
1 cup creamy peanut butter
5 tablespoons unsalted butter, at room temperature
3/4 teaspoon pure vanilla extract
1/4 teaspoon kosher salt
1/3 cup heavy cream

Place the confectioners' sugar, peanut butter, butter, vanilla, and salt in the bowl of an electric mixer fitted with a paddle attachment. Mix on medium-low speed until creamy, scraping down the bowl with a rubber spatula as you work. Add the cream and beat on high speed until the mixture is light and smooth.

Paula Deen's Christmas Morning Casserole

Ingredients

• 8 thick slices buttered and cubed country white bread
• 1 lb loose pork breakfast sausage
• 1 tablespoon chopped fresh sage
• 1 cup shredded white cheddar cheese
• 1 cup yellow shredded sharp cheddar cheese
• 7 eggs
• 3 cups milk
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon dry mustard
• to taste salt
• to taste black pepper
• Paula Deen's Hot Sauce

Directions

Prepare an 8×8 baking dish with non-stick cooking spray.

In a large skillet over medium-high heat, add the loose pork breakfast sausage, using a wooden spoon break up the sausage into crumble sized pieces, cook until browned, about 5-10 minutes. Fold in chopped sage after cooked.

Meanwhile; Into the prepared baking dish, add the buttered and cubed bread, Sprinkle the sausage over the bread, make sure to distribute evenly, then sprinkle with cheese.

In a medium bowl, add eggs, milk, cayenne, dry mustard, salt and pepper to taste; whisk together. Pour over the bread, sausage and cheese.

Cover with plastic wrap and refrigerate.

The next morning…Preheat the oven to 350º. Bake for 1 hour, or until bubbly and hot. Serve hot.

Spicy Sausage Rigatoni

INGREDIENTS

• 1 tablespoon oil or butter
• half of a yellow onion, minced
• 4 carrots, minced
• 12 ounces spicy Italian sausage (casings removed – just the ground meat)
• 1 teaspoon dried oregano
• 1/2 teaspoon red pepper flakes
• 1 1/2 teaspoons salt
• 1/2 teaspoon black pepper
• 1/2 cup Barefoot Rich Red Blend
• 1 28 ounce can San Marzano tomatoes, including their juice
• 1/4 cup balsamic or Italian dressing (optional)
• 1 lb. whole wheat rigatoni
• 1/2 cup reserved pasta water
• Parmesan and parsley or basil for topping
• Heat the oil in a skillet over medium high heat. Add the onion and carrots – saute for 10 minutes or so, until the vegetables are very soft.
• Add the ground sausage, oregano, red pepper flakes, salt, and pepper. When the sausage is fully cooked, add the wine to get the browned bits off the bottom of the pan.
• Add the tomatoes and dressing – simmer for 10-20 minutes while the pasta is cooking.
• Cook the pasta according to package directions. When draining, reserve 1/2 cup of the cooking water. Combine the pasta, the sauce, and the reserved water and toss gently to combine. Transfer to a large serving dish and top with Parmesan and parsley or basil. Serve with more Barefoot Rich Red Blend!

Try all these recipes and share your pictures!

Breakfast Treat for Those on the Go!

Last week was one of the busiest weeks of the semester for me! Along with classes trying to tie up loose ends, I had a 3 chapter test in Medical Nutrition Therapy, a lab with lab report and presentation to do for my Graduate Exercise Physiology class, a philosophy quiz and paper,  more presentations to write, and multiple semester ending papers to write. With all that work, I needed to have meals prepped for me for the entire week.

Breakfast is the most important meal of the day, so that is what I figured I should start with meal prep wise. I have made breakfast cups in the past and new what I wanted to put in them, so I made this recipe up off the top of my head!

Yield: 12 egg cups (2 per serving)
For this recipe you'll need:
8 Large Eggs
1 c Spinach, Chopped
1/2 pound Poultry Sausage
1 c Cheddar cheese
1 tsp Garlic Powder
1 tsp Pepper

Directions:
Grease muffin tin with Pam and set aside. Preheat oven to 375 degrees. Remove poultry sausage from casing, break apart into small pieces, and cook until brown over medium heat in a frying pan, set aside until cool. Crack, place, and light beat the 8 eggs in a large mixing bowl, mix in chopped spinach, cheddar cheese, pepper and garlic powder until evenly distributed throughout the eggs. Once sausage is cooled, fold the sausage into the egg mixture.
Fill the muffin tin to 3/4 full with the egg mixture; the egg will expand so it is important to leave room in the tins. Bake for 20-25 minutes on a center rack until the eggs look fluffy and solid.
Cool on a wire rack and put into an airtight container until you're ready to eat!
These can be stored for up to a week in the refrigerator. When you're ready to eat, warm in the microwave or toaster oven to desired temperature.


These cups are super easy and so tasty! You can mix and match what meat you would like in it, as well as what veggies you'd like! Pair with an 8 ounce glass of milk for a protein packed breakfast!

Reflection and Advice

Every once in a while, it's best to just step back from daily life and commitments and reflect on what you have learned and everything you've seen. I find myself doing this a lot lately after my internship experiences. My days are full of Interdepartmental Team Meetings, chart checking, talking with patients and families, reviewing diet histories, charting and then more homework once I get home from the hospital. But beyond basics of nutrition and figuring out whats the most important thing going on in their medical report, there is a person whose life is kind of in your hands.

Nutrition has never really killed anyone, we don't get to cut people open or administer needles filled with medications, Dietitians can't even write their own orders (not yet but soon we will!). But we are so vital in so many settings; in the hospital we can diagnose for malnutrition which is one of the leading causes of death and can lead to other diseases and illnesses, we can downgrade diet orders if we think you're not able to tolerate the food well, we can recommend tube feedings or feedings through an IV port, and we can give you education on how to make healthy lifestyle changes to better your life. In a community setting, we can work on community wide programs with education and interventions to make our surroundings a healthier place and talk about resources that available for help. Food Service Dietitians can write budgets, do managerial duties, run a kitchen properly, write menus, place and receive food orders, and work with the Dietitians to make sure the food the patients are getting is what is best for them. My favorite area a Dietitian can work in is Sports Nutrition. More than just the professional athletes need nutritional help; Sports Dietitians can work with kids, high schools, colleges and the pros! Athletes need education and help to ensure they are able to perform at the top of their game day in and day out. They need more carbs, more protein, more fat and liquids to be able to sustain and thrive. All of these areas give you new opportunities every day and that's what I love about nutrition.

Often times, I find that patients will open up more to dietitians than they will to doctors or nurses. It may just be because we have friendly faces and more time to sit and talk! Sometimes, believe it or not, patients don't want to talk to us; we've been called the food police or the diet patrol. But that's not what we are at all; I hate when someone comes up to me at functions and says "Oh you're eating that? I thought you're a Dietitian and eat healthy all the time.", we don't like when people try to be the food police to us and we certainly don't want to be the food police to you. We want to assist you in making behavior changes and implementing healthy lifestyle choices, rather than telling you you can't have something because I eat everything that you eat too!

We are also not fans of the word "diet". To me, diet means to engage in a restrictive eating behavior; and restrictive eating behaviors can lead to more serious issues and often do not work out in the end. Healthy lifestyle changes is what we want to help you do.

One last thing that I've learned and really like about what I do and it can apply to anywhere; don't be afraid to ask for what you want. Be assertive, ask questions, and step out of your comfort zone. You are smart, and it doesn't hurt to ask a question to try and expand your knowledge. Being assertive can show your confidence and your willingness to go and get what you want. And it's okay to admit that you don't know something. No one knows everything, just take every chance you can and go learn.

Are Pumpkin Seeds a Forgotten Super Food?

 Don't throw away those pumpkin seeds after you carved your pumpkin for Halloween! Those little beauties are FULL of nutrients and you only need 1 oz to reap some of the benefits! Roast them with a little olive oil and your favorite seasonings at 350 degrees for a half an hour, stirring every 10 minutes, and you'll have a grad and go snack you won't want to put down.

Try adding pumpkin seeds to your next salad, to your Thanksgiving stuffing or to your favorite sauté! 

So whats so great about pumpkin seeds? In a 1 oz serving you get 1.7g Fiber, 5g Carbs, 7g Protein, 13 g of healthy fats,Vitamin K, Phosphorus, Manganese, Magnesium, Iron, Zinc and Copper. They also are a great source of antioxidants (helping to fight off cancer), Folate, and Riboflavin.

Caroteniods and Vitamin E are powerful antioxidants that can reduce inflammation, and fight off free radicals which can cause cancer. They've also been linked to decrease risks in breast, colon, stomach, and lung cancers.

The high amounts of Magnesium in Pumpkin seeds can be extremely beneficial. Magnesium deficiency can present itself as loss of appetite, muscle cramps, weakness, high blood pressure, fatigue, dizziness, nausea, anxiety, respiratory issues, cardiac issues and more! It can also help with regulating blood sugar levels in diabetics.y

An Easy Dinner You Can Prepare Ahead of Time!

Earlier last week, I texted my mom looking for my brother's favorite recipe that she makes and she sent me right to her blog! Ian loves her Pork Scalloppine, Sage, and Caramelized Lemon recipe she found on Fine Cooking. This was super easy to make, delicious and Fine Cooking even provides the nutritional information as well. My boyfriend was blown away with the flavors of the sage and lemon with the saltiness of the prosciutto. I paired it with white rice (so it soaks up the flavor of the sauce from the meat) and sauteed broccoli with olive oil, sage, and the left over prosciutto. 

Ingredients

2 to 3 lemons

1 small pork tenderloin (about 3/4 pound)

Kosher salt and freshly ground pepper

18 medium or 12 large fresh sage leaves

6 slices prosciutto, preferably imported

3 Tbs. all-purpose flour

3 Tbs. vegetable oil

2 Tbs. unsalted butter

1/3 cup sweet vermouth; more to taste

1/2 cup homemade or low-salt chicken broth

Preparation

• Trim a thick slice off each end of one of the lemons, and then cut 1/8-inch-thick slices from the lemon center—you need 12 slices, so you may need a second lemon. Juice the ends and enough of the remaining lemons to obtain 1/4 cup juice. Set the slices and juice aside.
• Heat the oven to 200°F. Set a heatproof serving platter and a baking sheet lined with a paper towel in the oven.
• Trim and cut the pork tenderloin into 6 thick medallions of roughly equal weight. Place a piece of plastic wrap on the countertop. Put one pork piece on top of the plastic with one cut side up and cover with a second piece of plastic wrap. With a meat mallet (or heavy skillet), pound the meat into 1/4-inch thick scaloppine. Repeat with the other pieces. Sprinkle both sides lightly with salt and pepper. Top each scaloppine with two to three sage leaves and then a prosciutto slice, folding any of the overlap underneath the pork scaloppine.
• Put the flour in a shallow bowl. Dredge the scaloppine in flour, shaking off the excess.
• In a 12-inch skillet, heat 1-1/2 Tbs. of the oil over medium-high heat. Cook three of the scaloppine, prosciutto side down first, until lightly browned and just cooked through, 1-1/2 to 2 min. per side. Transfer the scaloppine to the baking sheet in the oven. Add the remaining 1-1/2 Tbs. oil and repeat with the three remaining scaloppine. Transfer them to the baking sheet and keep warm in the oven. Remove the pan from the heat and pour off any remaining oil.
• Add 1 Tbs. of the butter and let it melt. Add the lemon slices to the pan in a single layer. Return to medium heat and cook the lemon slices until lightly browned on one side, 2 to 4 min. Turn the lemon slices and add 2 tablespoons of the vermouth to the pan. Continue to cook until the vermouth cooks down to a glaze, 2 to 3 min. (The lemon slices will resemble bicycle wheels, with much of the flesh going into the sauce.) Transfer the lemon slices to the scaloppine in the oven, placing two slices on each one.
• Pour the remaining (approximately 3 Tbs. ) vermouth into the pan, bring to a boil over medium-high heat, and deglaze the pan by scraping up the browned bits from the bottom. Add the chicken broth and lemon juice and boil until reduced to 1/4 cup, 3 to 5 min. Remove from the heat and stir in the remaining 1 Tbs. butter.
• Taste the sauce for seasoning; if it’s too acidic, add a touch more vermouth to the pan.
• Transfer the scaloppine to the serving platter, spoon the sauce over, and serve immediately.

Nutritional Sample Size based on three servings
Calories (kcal) : 460
Fat Calories (kcal): 250
Fat (g): 29
Saturated Fat (g): 9
Polyunsaturated Fat (g): 7
Monounsaturated Fat (g): 10
Cholesterol (mg): 105
Sodium (mg): 1090
Carbohydrates (g): 18
Fiber (g): 4
Protein (g): 33

To reduce the salt content of this recipe, try using low sodium broth or No Added Salt broth. If you do not have vermouth, a dry white wine will work well. 

Eating for your skin

A lot of what we eat has to do with our health and what we are put at risk for. But, a lot of people don't realize that what we eat can contribute to what our skin is like. Have you noticed you get an acne breakout after a weekend of junk food eating and drinking? This could be your body's response to what you eat! Perhaps even dry skin can contribute to what you eat! Here are some vital things to have in your diet for healthy skin.

Vitamin A- It does more than help you be able to see! Vitamin A has been associated with healthy and glowing skin, along with preventing organ damage like the heart, lungs and kidneys, as well as help with cell growth and repair. Vitamin A is a fat soluble vitamin meaning that it is stored in the fat cells. Good sources of Vitamin A are sweet potatoes, red, yellow and orange fruits and vegetables like Bell Peppers, tomatoes, and as well as eggs, organ meats and milk.


The B Vitamins- The B vitamins are essential because they can help fight disease, producing energy, metabolism. Folate, which is a B vitamin, is crucial for pregnant women due to helping with a healthy brain and spinal chord of the baby and reducing birth defects. Below is a list of all the B vitamins and where you can get them from.

Vitamin C- Vitamin C is a powerful antioxidant and plays a major role in collagen development, which is very important for healthy skin. Some studies have some that it may also help prevent damage from UV light too. Some good sources are cantaloupe, mango, kiwi, watermelon, bell peppers, and berries.

Vitamin E- Vitamin E helps to fight off free radicals in the body, which can speed up the aging process. Free radicals can cause wrinkles to form, and no one wants wrinkles! Here are some good sources: sunflower seeds, almonds, tomatoes, spinach and avocados.

Zinc- Zinc can fight off acne flare ups, which no one likes! Making sure you have a good source of zinc in your diet can help stop acne, as well as help with immunity! Here are some good sources of zinc:red meat, poultry, whole grains, and lobster.

Omega 3 Fatty Acids- Everyone has heard of omega 3's for heart health, but they are also very good for your skin. They have been proven to help make skin look smoother and younger, as well as reduce inflammation and redness. Some good sources of Omega 3's are cold water fish, eggs, flax, walnuts, and chia seeds.

Before you reach for acne medication or an overnight cream, think of what you're eating and how you can change your diet to see better and healthier skin!

What is a Ketogenic Diet?

Ketogenic diets seem to be all the rage in the past few months. I've had Starbucks customers tell me that they are trying a Ketogenic diet, I've read articles about Ketogenic diets, and I have heard  of people getting prescribed Ketogenic diets by their doctors. But what exactly is a Ketogenic Diet and is it good/safe for you? Let's find out!

The Ketogenic diet was originally thought of for those with neurological disorders like epilepsy, as well as neurodegenerative disease like Alzheimer's and Multiple Sclerosis. The goal of the ketogenic diet is to move the human metabolism into a state of ketosis. This diet was historically used as a last resort type method when drugs were not providing as much help as needed. After the body burns through the carbohydrate stores, it will turn to fat as its primary energy source. The liver will convert fat into fatty acids and ketone bodies.The ketones will pass to the brain and act as an energy source in place of glucose.  Due to the low consumption of carbs, the body is able to utilize fat better and more efficiently as a fuel source. In epileptic patients, ketones will be in the blood which leads to the reduction in the frequency of seizures. Common side effects are constipation and increased risk of kidney stones. This type of diet has been proven to work for those with seizures.

However, for those who do not have seizures, the ketogenic diet may not be the best for you. Your body's main source of energy is carbohydrates. That is what's stored in the muscles and what will power you through a tough workout, or a long distance run. Therefore, a ketogenic diet is not appropriate for athletes. Running a long distance, or even a 100m sprint is fueled by carbohydrates. Some organs strictly use glucose as its energy source, therefore, you would be causing further stress on the body when eliminating carbs from the diet. Those that are trying a no carbohydrate diet, means that they cannot have fruits or vegetables because the main composition of them is carbohydrates; that means you will be more likely to have vitamin and mineral deficiencies. Taking a supplement is fine, but your body absorps and retains the vitamins and minerals better when taken from food.

A side effect of a ketogenic diet is having ketones in the blood and urine which can cause you to feel more tired than usual, increased urination, skin is flushed, and nausea and vomiting can occur.

A ketogenic diet can also be especially harmful for those who are pregnant. The baby's primary energy source is carbohydrates, that is what aids in growth and development. When engaging in a carbohydrate restrictive diet, the baby can have impaired growth and development, as well as complications with the mother and her pregnancy.

So how can you burn fat without trying to make your body use fat as its only energy source? Eat a balanced diet, and engage in moderate intensity exercise like incline walking with an average heart rate between 120-140 depending on age. When at rest, the body primarily uses fat as its energy source. As you're sitting down reading this right now, your body is burning fat.

Remember, when you're considering to put yourself on a diet, do the research and inform yourself of the positives, as well as negatives. Eatright.org is a wonderful source for reliable nutrition information, as well as the National Institue of Health. Ketogenic diets are okay when you are monitored under physician and dietitian supervision.