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Beets: Give Them a Chance

7/30/2019

When you hear there are beets being served at that potluck, do you give them a “pass?” When you see them in the produce aisle, to you leave them out of your basket? Beets nowadays come in other colors and flavors than the deep magenta ones that you may remember eating from a can as a child. There are golden orange ones, yellow ones, stripped ones and even white ones.

Beets are from the same family as Swiss chard and spinach. Similar to kohlrabi and jicama, smaller beets are more tender while larger beets are more woody and tough. If their leaves are thin and fresh, the leaves are tender and can be chopped and eaten raw or cooked, similar to spinach. They lose their freshness quickly (after only a day or two). The roots will last in the refrigerator for a few weeks.

What do beets taste like?

Some people think beets taste like dirt. Others find them sweet and delicious. My motto about vegetables that people say they do not like is, “It’s not the vegetable, it’s the preparation.” So, if you do not like the taste of beets, try cooking them a different way.

How do you prepare beets?

Beets can be eaten raw or cooked. Smaller ones can be enjoyed grated into a salad or steamed and chopped into a smoothie, salad or hot dish. Larger ones can be boiled, peeled and chopped. Or roasted (until they are caramelized), peeled and chopped. To keep their color, peel them after they are cooked. And to keep their nutrients, do not overcook them.

When the leaves are eaten raw, enjoy them as you would any other green vegetable, chopped into salads or used as a wrap instead of bread/tortilla. You can cook the greens as you would any other greens – steamed or stir-fried.

The stems can be separated from the leaves and beets, finely chopped and added to raw or cooked dishes for added color and nutrients.

You can find more details about cooking beets at this link: https://eatrealamerica.com/2016/05/june-superfood-month/

How nutritious are beets?

Beets are low in calories and a good source of fiber. They are a good source of vitamin C and potassium. They are an excellent source of folate and manganese.

The root of a beet is a rich source of a compound that lowers a substance that can be found in the blood which is highly toxic to blood vessels. This substance (Homocysteine) can cause the development of heart disease, among other diseases. The root also helps improve blood pressure, alertness, liver detoxification, and stamina.

You can find a compelling discussion on some specific nutritional benefits of beets here: https://www.nutrition-and-you.com/beets.html and here: https://www.health.com/nutrition/beets-health-benefits

When are beets in season?

You should be able to find beets at the farmer’s market now until around October, particularly if you want to enjoy the fresh leaves. You can usually find them year-round in the produce aisle of your grocery store. As previously stated, the beet roots themselves keep fresh in the refrigerator for a few weeks after purchasing them.

Try the recipe below for a fresh take on beets.
~ Nancy Miller, MS, RDN

Roasted Beets with Mint

Ingredients

1-1/2 lbs roasted beets, skins removed (see below on how to roast them to remove the skins)
1/2 small onion, finely chopped
1 tablespoon apple cider or balsamic vinegar
1 tablespoon olive oil
1 tablespoon chopped mint, fresh or dried
1/4 tsp salt, or more to taste
fresh black pepper, to taste

Instructions
To Roast the Beets:

Place a rack in the center of your oven and preheat the oven to 450 degrees F. Grease a 9’ x 13” baking pan.
As the oven is heating up, trim the beets and leave 1-2” of stem, if present. Leave the tails on the beets. Nutrients will be lost if the juices leave the beets while roasting.
Wash the beets. Leave the skins.
In the greased baking dish, place the beets in a single layer. Cover with foil. (Or used a greased, covered dish.)
Place the dish in the preheated oven. Roast the beets for 45 minutes up to 2 hours, checking every 30 minutes and turning them so they cook evenly.
At 45 minutes, pierce the largest beet with a fork. If the fork enters easily, they are ready. If not, continue roasting, checking every 10 minutes, until they are tender. Note: Smaller beets are more take less time to roast; larger beets take longer.
Allow to cool for 5-10 minutes until cool enough to handle.
Protect your clothes from stray beet juice droplets. Your hands will clean up easily enough, or use gloves.
Remove the skin from the beets while they are still warm (cut off the beet stems and tails first) under cold running water; the skin should easily slide off. If the skin doesn’t easily slide off, the beets are likely not finished roasting.

To Prepare the Beet Dish:

Chop roasted beets into bite-sized pieces and place them in a medium bowl.
In a small bowl, whisk together vinegar, oil, mint, salt, and pepper.
Pour dressing over the beets and onions. Toss salad gently until beets are well-coated.
Serve immediately.
Freezes well.

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Fresh Summer Recipes

7/25/2019

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Although we're nearing the end of July, the bounty of summer produce is still in full swing! Check out the ratatouille recipe below to utilize those juicy garden tomatoes, plentiful zucchini, and fresh herbs. Mix up your staple grains with fluffy whole grain couscous and try making your own nutritious salad dressing!

Ratatouille

Ratatouille is a French dish featuring vividly colored vegetables layered over a richly flavored tomato sauce baked in a casserole dish or cast iron skillet. It can also be made as a stew. This dish is best made in the summertime when all of the ingredients are in season and their flavor and nutrient profiles are at their peak. Farmers markets will often carry heirloom varieties of vegetables in different colors, adding more visual appeal to the dish. For those with little ones, try including them in the vegetable layering steps. This is a great way to increase their curiosity of the rainbow colors of fresh ingredients and entice them to try a delicious vegetable packed dish they helped create!

Makes 12 side servings
Recipe adapted from Allrecipes

Ingredients:
For the sauce

2 teaspoons olive oil
1 medium onion, minced
½ teaspoon salt
½ teaspoon black pepper
1 medium carrot, grated
3 cloves garlic, chopped
1 small stalk celery, minced
1 teaspoon dried oregano
½ teaspoon fresh rosemary or ¼ teaspoon dried rosemary
2 bay leaves
1 ½ (14 ounce) cans “no salt added" crushed tomatoes
1 Tablespoon honey

For the ratatouille

3 zucchini, sliced
3 yellow summer squash, sliced
6 Roma tomatoes, sliced
3 Chinese eggplants, sliced
2 teaspoons olive oil
½ teaspoon fresh rosemary or ¼ teaspoon dried rosemary
½ teaspoon salt
¼ teaspoon black pepper

Directions:
Sauce-

Heat the oil in a medium non-reactive pan and add the onions, salt, black pepper and grated carrots. Sauté until the onions are translucent.
Add the garlic and celery and sauté until the celery becomes soft.
Stir in the dried oregano, rosemary, and bay leaves and let cook until fragrant.
Stir in the crushed tomatoes and honey and let simmer, uncovered, for 20 minutes. Stir frequently to keep from burning.

Ratatouille-

Preheat oven to 400 degrees F and pour the sauce into a 9 x 13 baking dish.
Make rows of alternating slices of zucchini, yellow squash, Roma tomatoes, and eggplant over the sauce. Make sure that the rows are tightly packed into the dish.
Combine the olive oil and rosemary and brush over the vegetables.
Sprinkle the salt and pepper evenly over the vegetables and cover with foil.
Bake for 20 minutes. Remove the foil, and bake for another 10 minutes.
Portion the ratatouille into 12 equal servings.
Serve with pasta, potatoes, rice, or couscous.

Nutrition Facts per Serving (1/12th of recipe): 78 calories, 15g carbs, 4.5g fiber, 2g fat, 3.3g protein, 276mg sodium, 655mg potassium

Tangy Honey Mustard Dressing

Store bought salad dressings are convenient, but they often have a lot of added sodium and sugars to make them taste good. Making dressings yourself can help to reduce sodium intake if salads are a part of your daily routine. The best part about making your own is that it's very easy and you can customize your dressing to your desired taste and texture! Simple ingredients like olive oil, vinegar, and herbs can turn into a vibrant dressing with a little know-how. This honey mustard recipe features the use of probiotic filled yogurt as a way to add creaminess to the dressing without adding the extra calories from mayonnaise. It also uses fresh lemon juice for extra tanginess and stone ground/dijon mustard for a nice kick.

Makes 12 servings
Recipe adapted from Cookie + Kate

Ingredients:

½ cup plain nonfat or low-fat yogurt
¼ cup olive oil or canola oil
¼ cup Dijon or stone-ground mustard
3 Tablespoons honey
2 Tablespoons lemon juice
2 Tablespoons apple cider vinegar or more lemon juice
1 clove garlic, pressed or minced
1 Tablespoon minced shallot
¼ teaspoon fine salt
¼ teaspoon ground black pepper

Directions:

Combine all ingredients in a medium-small bowl and whisk together.
Cover with plastic wrap and refrigerate.
Enjoy on spring salad mix or as a dip!

Nutrition Facts per Serving (2 Tablespoons): 68 calories, 6g carbs, 0g fiber, 5g fat, 1g protein, 107mg sodium, 40mg potassium

Perfect Whole Wheat Couscous

Couscous is often thought of as a grain, but it is actually a pasta. It is a wonderful starch to have on hand, especially if time is running short. All you need is boiling water and 10 minutes. That’s all it takes to put this wonderfully fluffy pasta on the table. It goes great with rich stews and saucy main dishes because it soaks up flavor so well. Be sure to get whole wheat couscous to increase the fiber content of your meal.

Makes 8 servings
Recipe adapted from SAGA

Ingredients:

1 cup whole wheat couscous
¼ teaspoon salt and pepper
¼ teaspoon pepper
1 ¼ cups water

Directions:

Put the couscous in a medium heatproof bowl and mix in the salt and pepper if desired.
Boil the water.
Pour the boiling water over the bowl of couscous and cover with a large plate or matching lid if available. Let sit for 10-12 minutes.
Remove the plate or lid and fluff the couscous. Serve hot.

Nutrition Facts per Serving (1/2 cup): 88 calories, 18g carbs, 1g fiber, 0g fat, 3g protein, 72mg sodium, 6mg potassium

~Genesis, MS Nutrition, Dietetic Intern

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Healthy Grilling Tips for Summer and Beyond

7/17/2019

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With the 4th of July, come and gone, we’re now well into the Summer grilling season. It’s the time of year when the smell of briquettes waft from picnics, parks, and backyard barbecues. Kebobs, burgers, briskets, and veggies are hot off the grill - it’s the taste of Summer.

So, in the spirit of the season, here are some healthy grilling tips to keep you safe this Summer.

Examine Your Grilling Gear

First of all, before you start cooking, examine your barbecue and grilling utensils. Are you using barbecue safe utensils? Does anything need to be replaced?

Rather than using your everyday kitchen utensils, it’s a good idea to have some specialized grilling utensils, like a spatula and tongs. Grilling utensils usually have extra length, to give your hands distance from the flame, and they’re typically made of heat resistant stainless steel. Other materials like silicone, wood, or plastic are more likely to melt or breakdown when used on a barbecue.

You’ll also want to have a cleaning utensil that’s in good condition. You’ll use this to scrub and clean your grill after each use, so they also tend to accumulate a lot of wear. If you use a wire brush, make sure to regularly examine the condition and pay careful attention for loose bristles. These bristles can become dislodged, and pose serious health risks if ingested with your food. Alternatives include a ball of aluminum foil, a wood grill scrapper, and a grill cleaning brick, or remove the grates when cool and clean them with good-old-fashioned elbow grease in soap and water.

Lastly, check out your grill. If you’re using gas, examine your barbecue for cracked or leaking hoses, which can pose a fire hazard. If you have any doubts or concerns, contact the manufacturer.

Avoiding Food Contamination

Food poisoning is one of the primary grilling concerns. Every Summer, food poisoning peaks as the warmer temperatures allow unseen bacteria to flourish.

To keep yourself safe from food poisoning, follow these tips:

Keep raw meat separate from other foods
Refrigerate raw meat until it’s time to grill
Wash your hands, work surfaces, and utensils after handling meat
Always use a thermometer to cook foods to the proper heat
Refrigerate foods within two hours after cooking

Preventing cross contamination begins when you’re shopping. It’s best to buy meat items last, so you minimize their time in the “danger zone” and exposure to other foods. Also, make sure to separate raw meats in your cart, and grocery bags.

When it comes time to prep your food for the grill, carefully separate raw meat from other foods. If your prepping multiple items, use separate utensils, and never use the same cutting board for preparing meat, vegetables, or fruit. Always wash your hands with soap and water immediately after handling meat. To ensure your hands are thoroughly washed, sing the happy birthday song twice in your head.

After you’ve transported your food to put it on the grill, immediately set that dish aside for cleaning. If it’s touched raw meat, it should not be used again. Any utensils should also be cleaned if they’re used to flip or handle the meat as it cooks.

What Temperature Should I Cook Meat To?

It’s important to cook meat to the correct temperature. To do so, use a properly calibrated food thermometer. You can learn how to calibrate a common food thermometer here.

Once your thermometer is calibrated and you think your meat is done, insert the probe end of the thermometer into the thickest part of the meat. Avoid having the probe run along any section of bone, because it can cause an inaccurate reading. Then wait until the meat thermometer begins rising in temperature. Make sure the thermometer reads at the correct temperature as follows:

Beef, pork, or lamb = 145℉
Fish = 145℉
Hamburgers and ground beef = 160℉
Poultry, and pre-cooked meats (including hot dogs) = 165℉

After you’re done grilling, make sure to keep your food at or above 140℉. Then cover and refrigerate it within one hour.

Keeping Carcinogens Low

Another risk with grilling is the consumption of carcinogens, which are substances that can contribute to the development of cancer. When you grill food on your barbecue, there are primarily two substances that could be carcinogenic.

The first substance is created when fat drips from the meat and then ignites on the flame below. When this happens, hydrocarbons are carried in the smoke which can then transfer to any foods that are being grilled. Any burning food can produce these hydrocarbons, but fatty meat tends to be the worst offender due to the high flammability of the fat.

When meat begins to char, it can also be problematic. When meat is cooked at a high temperature on the grill, or in a pan, the amino acids and creatine within the meat can react together to create heterocyclic amines (HCAs), which is the potentially carcinogenic char that you see.

Fortunately, there are some precautions we can take to limit our ingestion and exposure to these substances when grilling.

Choose lean cuts of meat
Choose meat that requires less cooking time
Limit processed and red meats
Marinate meat for 30 minutes prior to cooking
Avoid Overcooking
Include fruits, vegetables, herbs and spices

One way to limit your risk is by choosing the right meat. Lean cuts of meat will drip less fat, causing less smoke and carcinogens to form. Thinner cuts of meat, or seafood will also limit your risk, because they tend to cook faster, limiting their exposure to smoke. Red meat and processed meat should also be limited, since the World Health Organization (WHO) has issued warnings regarding both.

Another option to reduce carcinogens is to marinate meat for at least 30 minutes prior to cooking. Research shows that by doing so, you can reduce the formation of HCAs. Not only does it reduce the risk for carcinogens, it will enhance the flavor!

Lastly, remember your fruits, and vegetables. In particular, foods high in Vitamin C, are also an antioxidant and can help reduce the effects of HCAs. Peppers and pineapple are both high in Vitamin C and are delicious on the grill. On skewers, you can alternate these with your choice of meat, and other veggies for delicious grilling option. Orange and citrus fruits can also be added to marinades as an additionally tasty and healthing grilling option.

Cruciferous vegetables, such as broccoli, cabbage, cauliflower and brussels sprouts have also been shown to contain phytochemicals that can protect against carcinogens.

Additionally, how you season and flavor your foods matters. Herbs such as rosemary, thyme, mint, sage, and basil can reduce the formation of HCAs and can be used to create delicious meat marinades. Herbs also provide a healthy alternative to seasoning salts, that can contribute to high blood pressure, and should be limited.

By following these healthy grilling tips, it’s possible to have a delicious barbecue, as well as a healthy one. For more healthy grilling tips, check out the following articles:
The Rules of Separation at the Grill10 Ways to Lower the Cancer Risk of Grilling
Charcoal or Gas? Depends on What You’re Grilling

~ Jon, Dietetic Intern

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Puget Sound Hiking Tips for Summer

7/5/2019

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Puget Sound Hiking Tips for Summer

Summer is upon us, and the days are long in the Puget Sound area. That means it’s the perfect time of year to enjoy a day hike. Whether you want to explore the beaches, valleys, or forests, the Puget Sound has plenty of beauty to offer.

But before you hit the trailhead, it’s important to plan ahead. Here are some tips to ensure your day hike is a safe, happy success.

Plan Out Your Hike

It’s important to plan out your day hike, and to familiarize yourself with the trail before you set out. Some trails aren’t accessible year-round. So if you go too early in the season (June-July), you might encounter a snow packed trail.

It’s also important to know how long the trail will take you, and the difficulty of terrain. There are a number of day hiking books available for the Puget Sound area, but you can also check out the Washington Trails Association (WTA) website. Along with trails directions, mileage, and difficulty, you can also read any trail reports from recent hikers. Sometimes you’ll find information on current trail conditions or hazards.

It’s also a good idea to let a friend or family member know where you’re going. You can simply, send them a link to the trail on WTA, and let them know when you plan to be back. Even if you have a hiking buddy with you, which is highly recommended, it’s still a good idea to tell someone else your itinerary.

Dress Appropriately for the Weather

As the weather warms up, it’s often tempting to dawn a t-shirt, and shorts and jet off to the trailhead. But you should always bring some layers of clothes, no matter how warm it is at your home. The temperature can drop by several degrees as you increase altitude, and the conditions can quickly change. If you’re dressed for sun, and the rain moves in, you need to be prepared. Here are few important layers to remember:

Long sleeve synthetic shirt (not cotton)
Wind breaker
Raincoat or poncho
Warm lightweight jacket

Conversely, the sun and heat can also pose problems as well. Here are a few hiking accessories you’ll want to remember:

Sunglasses
Brimmed Hat (to block the sun)
Sunscreen

When hiking in the outdoors, there are also a number of general clothing recommendations. First of all, cotton is discouraged. If it gets wet with rain or sweat, cotton does not dry quickly, which means it remains cold. Instead, it’s recommended to wear a quick drying material. REI and other athletic outfitters carry active wear shirts and clothing that will keep you comfortable on the trail.

Also, you need to think about your feet. You’ll want boots or trail shoes with good tread to ensure secure footing. Closed toe shoes will keep your feet safe from cuts and scuffs, and if it’s wet conditions, consider a waterproof boot.

Bring Enough Food and Water

It’s important to be well hydrated when you’re hiking, especially if you are hiking in warm weather. To make sure you’re well hydrated before hiking, drink about 4 cups of water. Then, plan to drink about 2 cups of water every hour that you’re hiking. If it’s hot, you’ll want to drink closer to 4 cups per hour. For most hikes under 10 miles, a standard 32 fluid ounce water bottle will be enough.

You’ll also want to pack some extra snacks to keep your energy up. For hiking, the ideal snack is light and nutrient dense. The goals is to carry little weight, while optimizing your food for calories and nutrition. Here are a few great options for hiking snacks:

Fruit – fresh fruit or dried fruit can provide a quick source of carbohydrates.
Nuts – nuts, like almonds, are calorie-dense, and provide a healthy source of fats. This makes them a great light weight snack for day hikes. They also are a good source of protein.
Energy and Protein Bars – bars can be a convenient quick food choice for hiking. Just make sure to examine the ingredient list to minimize excess sugar and food additives.

Start Out Slowly

As the season thaws, your motivation may soar as the mountains call. But, remember to start slowly. If you haven’t been out for a hike recently, or ever, start with a few easy to moderate day hikes to allow your body to adjust. After the first few hikes, you might be surprised by how tired or sore your legs are. But your body will adjust as you hike more, allowing you to take on more challenging hikes as you become more comfortable on the trail.

If you’re new to hiking, try setting a goal of hiking for 20-30 minutes. Then as you become more comfortable you can try progressively adding 10-15 minutes.

Also, remember to hike at your own pace. On the trail, you might encounter people going faster or slower than you. Don’t worry about them. If you push yourself too hard you might hurt yourself or experience less enjoyment. Hike your own hike, at your own pace, and remember to admire the scenery.

Leave No Trace

The outdoor community has a principle called “leave no trace”, which is focused on preserving natural areas and maintaining their beauty for every person who walks on the trail after you. If someone walks on the trail 5 minutes after you, or 5 years after you, they shouldn’t be able to recognize a trace that you’ve been there.

This doesn’t mean you need to hide your footprints. Instead, just be conscious of how your actions impact the area you are hiking. If you have garbage from snacks with you, pack it out. Stay on designated trails and stay out of preserved areas.

Many of the public spaces we have for hiking are sensitive habitats. They also get a lot of guests. So, by practicing the leave no trace principle, you can help preserve these habitats for future guests to enjoy just like you.

Recommended Hiking Areas for Beginners

The Puget Sound has a variety of hiking trails and parks, that range from easy to extreme difficulty. If you are new to hiking, or just looking for some beautiful nearby areas to hike, here are some excellent options.

For more nearby hiking trails, see WTA’s Go Outside Map.

~ Jon, Dietetic Intern & Hiking Enthusiast
BS in Nutrition and Exercise Physiology; MS Candidate for Fall 2019
ACSM Certified Exercise Physiologist

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Beets: Give Them a Chance

What do beets taste like?

How do you prepare beets?

How nutritious are beets?

When are beets in season?

Roasted Beets with Mint

Fresh Summer Recipes

Ratatouille

Tangy Honey Mustard Dressing

Perfect Whole Wheat Couscous

Healthy Grilling Tips for Summer and Beyond

Examine Your Grilling Gear

Avoiding Food Contamination

What Temperature Should I Cook Meat To?

Keeping Carcinogens Low

Puget Sound Hiking Tips for Summer

Puget Sound Hiking Tips for Summer

Plan Out Your Hike

Dress Appropriately for the Weather

Bring Enough Food and Water

Start Out Slowly

Leave No Trace

Recommended Hiking Areas for Beginners

SD Blog

Categories

Archives

Beets: Give Them a Chance

​What do beets taste like?

How do you prepare beets?

How nutritious are beets?

When are beets in season?

Roasted Beets with Mint​

Fresh Summer Recipes

Ratatouille

​Tangy Honey Mustard Dressing

Perfect Whole Wheat Couscous

Healthy Grilling Tips for Summer and Beyond

Examine Your Grilling Gear

Avoiding Food Contamination

What Temperature Should I Cook Meat To?

Keeping Carcinogens Low

Puget Sound Hiking Tips for Summer

Puget Sound Hiking Tips for Summer

Plan Out Your Hike

Dress Appropriately for the Weather

Bring Enough Food and Water

Start Out Slowly

Leave No Trace

Recommended Hiking Areas for Beginners

SD Blog

Categories

Archives

What do beets taste like?

Roasted Beets with Mint

Tangy Honey Mustard Dressing