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Yule Mule - A Festive Mocktail

11/25/2020

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​A Yule Mule is a holiday twist on other mule beverages, traditionally made with ginger beer and lime juice.  This drink is not only refreshing and hydrating, but low in calories.  It uses fresh ginger and lime juice to provide a flavorful tang, and pomegranate seeds for a bright pink color.  Muddling these three ingredients together produces a colorful juice that can be mixed with plain seltzer water to create the perfect holiday drink.
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Slicing the Lime

​Lime juice offers a tangy, yet sweet flavor that complements the ginger in this recipe well.  The juice from a quarter of a lime is plenty to start with for one drink – it doesn’t look like much, but more juice will be released as the ingredients get muddled together.  Don’t forget to slice a piece of lime for garnish!

Preparing the Ginger

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​Fresh ginger has a distinct, almost spicy flavor.  Prepare your ginger by shaving off the outer skin with the side of a spoon.  Alternatively, cutting it off with a knife or peeler works well also.  Slice off the shaved inch of ginger and chop it into small pieces.  This recipe uses a mortar and pestle to grind up the ginger but using a grater or microplane is another great way to prepare it for mixing.

Cutting the Pomegranate

​Pomegranates can be tricky to de-seed.  The easiest, and quickest, way to remove the arils (seeds) is by cutting it in half, holding it cut-side down in your hand over a large bowl, and soundly smacking the skin-side with the back of a large spoon.  The force is enough to expel the arils from the pith without the hassle of picking it apart.  Be careful with the juices - pomegranate juice can stain easily!  Remove any large pieces of pith, then the seeds are ready to use!
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​Time to muddle!  The mortar and pestle are great tools for this, but you can also mix the ingredients in a small dish with a spoon (*if doing this method, grate your ginger instead of chopping it).  Continue muddling until the juice covers the solid pieces, or until all the juice is released from the pomegranate.
​It’s important to strain this mixture to avoid any hard pomegranate seeds or chunks of ginger.  The remaining juice will provide us with the flavor we need to make our Yule Mule.  Plain seltzer water is the perfect addition to transform this small cup of juice into a bubbly holiday drink that helps to keep you hydrated.  Pour the juice over ice, add plain seltzer, garnish with pomegranate seeds, lime, and fresh rosemary sprig, then enjoy!
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Recipe Variations

​If you want to skip the ginger muddling or grating, an easy alternative is to use diet ginger ale instead of plain seltzer.  Add a squeeze of lime juice and your garnish.  It won’t be pink, but this drink is still tasty and easy to prepare if every inch of your kitchen is being used to prepare your holiday dinner.

​This drink doesn’t have to be limited to the holidays – you can can swap out pomegranate for whichever fruit may be in season, such as blackberries or cherries in the summer.

Recipe: Yule Mule

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Ingredients:
  • 1 inch fresh ginger, peeled and diced
  • 2 Tbsp pomegranate seeds
  • Juice of 1/4 lime
  • 12 oz plain seltzer water
  • Ice cubes
  • Garnish

  1. Add ginger, pomegranate, and lime juice to a mortar.  Using a pestle, grind the solids until a pink liquid forms and the ginger is fragrant.
  2. In your glass, add ice cubes.
  3. Strain the liquid into your glass over ice, discarding the solids.
  4. Pour plain seltzer water over the liquid, mixing with a stir spoon.
  5. Ready to drink!  Add garnishes to your drink: pomegranate seeds, lime wedge, and a fresh sprig of rosemary.

Enjoy!
​~ Jordan Griffin, Dietetic Intern
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Using MyPlate During the Holidays

11/19/2020

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​Picture this: a plate of perfectly roasted turkey, savory stuffing, creamy mashed potatoes, crisp green beans, all topped with delicious gravy...Yum!
​The holidays can be a delicious and sometimes challenging time of the year, as so many of our celebrations revolve around food.  Many of the dishes served are special and only prepared once or twice a year – a treat we don’t want to miss out on!  Try using the MyPlate method, to help fit in your favorites while still being mindful about your overall food selections.
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​What is MyPlate?  MyPlate was designed by the United States Department of Agriculture (USDA) to help Americans meet the dietary guidelines with enough nutrients in our overall intake to support health.  We can use MyPlate to construct our meal in a way that is nutritionally balanced.  MyPlate suggests the following basic principles:
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  • 1/4 of the plate is grains/starches
  • 1/4 of the plate is protein
  • 1/2 of the plate is fruits or vegetables
  • 1 serving of dairy or fortified alternative on the side
​
So how do we put this into action?

1. Start off with vegetables and fruit

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If we select our vegetables and fruit first, we know we will have room for them on our plate!  There are so many delicious fall vegetables you may have available, whether they’re part of a mix, or on their own.  If you don’t have any fruit served with your meal, fill half your plate with vegetables.  These are some examples of vegetables that make great choices at your holiday meals:
  • Green beans
  • Carrots
  • Brussels sprouts
  • Broccoli
  • Cauliflower
  • Kale, or other greens
​Here are some seasonal fruit ideas that you can incorporate as part of your plate:
  • Cranberries, including cranberry sauce
  • Pomegranate arils 
  • Apples, including applesauce
  • Pears
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2. Add your grains/starches

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​Holiday meals can be tricky to categorize because they often contain several ingredients that fall under different food groups in MyPlate.  Think about the main ingredient in each dish and use that to determine which part of the plate it best fits.  These are some examples of holiday dishes that may fall under the grain/starch portion of your plate:
  • Stuffing
  • Mashed Potatoes (starchy vegetable)
  • Sweet Potatoes (starchy vegetable)
  • Corn (starchy vegetable)
  • Bread, Rolls or Biscuits
  • Winter Squash (Roasted Delicata) (starchy vege)
  • Rice (brown, red, black, white) 
  • Wild Rice

3. Add your protein

Turkey is traditionally the main course for Thanksgiving and is great for crowds, but you may want to choose a more manageable protein source this year if celebrating with less people. Other protein ideas include:
  • Fish or Seafood
  • Ham or Pork Chops 
  • Tenderloins, either beef or pork
  • Soy or other bean-based dishes
  • Nuts and seeds
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4. Complete your meal with some dairy

​Dairy is separate from the other food groups because of its calcium content.  If you don’t have a cup of milk or fortified milk alternative with your meal, you can incorporate it into a dish already on your plate.  These are foods that check off the dairy category:
  • Milk and cream, or fortified milk alternative
  • Cheese, either on its own or as part of a dish
  • Yogurt, either on its own or as part of a dish
If you’re having dark leafy greens at your meal, you may be able to skip the dairy.  One cup of cooked collard greens, spinach, or kale has nearly the same amount of calcium as a cup of milk.

Let’s take a look at this MyPlate example:

Fruit: Cranberry Holiday Chutney
Vegetable: Roasted Brussels Sprouts
Grain: Roasted Sweet Potato
Protein: Pork Tenderloin

Alternatively, I could split my sweet potato serving in half and add an equal portion of mashed potatoes or stuffing for more variety.  I have some pumpkin pie for dessert, but I am feeling full with what's on my plate already, so I will wait a few hours before having my slice of pie as a snack.
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Tips

There’s almost always leftovers for holiday dishes.  Acknowledge that there will be leftovers prior to loading your plate and understand that you can eat them tomorrow.  If you are worried that you might miss out on a favorite and can’t squeeze it on your plate, make a second plate, wrap it up, and put it in the refrigerator for later. 

Holiday foods don’t have to be exclusive to just the holidays.  If a dish runs out before you get a chance to have it, you can always make it for a fun dinner in the coming days or weeks.

Sit down and enjoy the meal – one day, or meal, doesn't determine your overall nutrition or health!  This year has been stressful and it is important to give yourself a break and enjoy comforting food without judgement.

Have a safe, tasty, and Happy Holiday Season!
~ Jordan Griffin, Dietetic Intern
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The Science Behind Food and Wine Pairings

11/5/2020

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The holidays are coming up and if you’ve ever hosted these annual gatherings I’m sure you can relate to the confusion surrounding, “what wine do I pair with dinner??” After just finishing up a harvest internship in Sonoma County, California, and learning ALL about winemaking from vineyard to bottle, I’m here with the answers for you! 

In case you weren’t aware, food that is consumed with wine has an effect on the way wine tastes, and wine can also have an effect on the way food tastes! The perfect pairing takes advantage of these effects and causes the wine and food to taste better together than the two would taste separate. I’m breaking down some of my knowledge on these interactions to help you enhance your pairing experience and avoid any negative or unpleasant taste combinations. 
​

*disclaimer- it’s important to remember that different people have different levels of sensitivity to certain flavors and aromas and a “perfect pairing” for one person may be unsuccessful for another. So it’s important to take into account these sensitivities along with the basic food and wine interactions before deciding on your pairing.*
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When you are eating, your tastebuds are perceiving different levels of sugar, salt, acid, umami (savory- think mushrooms or soy sauce), bitterness, and heat. This perception helps you to anticipate what the next bite will taste like. When the next bite doesn’t complement the current perception, it can be very unpleasant. An example of this would be brushing your teeth with sweet toothpaste and then taking a sip of acidic orange juice. (Yuck!)

Sweetness in food:
  • Increases perception of bitterness, astringency, acidity, and the warming effect of alcohol in the wine.
  • Decreases the perception of body (makes the wine feel thinner and more watery in your mouth), sweetness and fruitiness in the wine
Dessert wines like ice wine and moscato have lots of sugar and would pair well with desserts! (Hence the name!)

Umami in food:
  • Increases the perception of bitterness, astringency, acidity and the warming effect of the alcohol in the wine
  • Decreases the perception of body, sweetness, and fruitiness in the wine
Foods with an umami taste and salt taste (cured/smoked seafood, meats, hard cheeses) are easier to pair with wine than foods with umami and lack of salt (asparagus, eggs, mushrooms, ripe soft cheese). For this flavor, lean more towards a red wine that is low in tannin but high in acidity, for example, Chianti. A sparkling wine may also work well here because they are typically low in tannin and have a high acidity.

Acidity in food:
  • Increases the perception of body, sweetness and fruitiness in the wine
  • Decreases the perception of acidity in the wine​
Foods that are higher in acid are typically fish dishes due to the way they are prepared, with citrus or with an acidic sauce and like to be balanced with a high acid wine. Some cheeses can also be acidic (hard cheeses more than soft cheese) and you can have red meat and poultry with higher acid sauces, but it’s typically fish. For these foods stay in the white spectrum of wine,  sauvignon blanc or a dry riesling. Typically avoid rich white wine like chardonnay, which can make the wine the leading component where the dish actually lifts the wine instead of the other way around. Additionally, if you choose a wine that is low in acidity, the high acidity in the food can make the wine seem flat.
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Salt in food:
  • Increases the perception of body in the wine
  • Decreases the perception of astringency, bitterness and acidity in the wine
Saltiness is pretty much a cure-all for wine. Salt does so well because it softens the impact of astringent, bitter, and high acid wine. Fun fact- that’s why nuts are salted, to decrease the astringency and lift the flavor profile from the skins. 

Wines that work well with salty foods are acidic, fruity and crisp. Think oysters with sauvignon blanc or Thai food with gewurztraminer.

Bitterness in food:
  • Increases the perception of bitterness in the wine​
A full body wine will help balance the bitterness from food. If you have a wine with any bitterness at all, it will shoot the bitterness through the roof and you will have a bad pairing. Bitter food is bad with sauvignon blanc, aromatic whites, and chardonnay. Opt instead for a off-dry Riesling or Zinfandel.

Chili heat in food:
  • Increases the perception of bitterness, astringency, acidity and the burning effect of alcohol in the wine
  • Decreases the perception of body, richness, sweetness, and fruitiness in the wine
Chili heat sensitivity and enjoyability varies from person to person. Wines with high alcohol will increase the effect of the chili heat, making the burning sensation more intense. When pairing with wine, you want something big that can stand up against the heat, otherwise the chili will strip the weight out of the wine, making it seem thin and watery with decreased sweetness and fruitiness. Try a sweet wine like moscato or gewurztraminer. Perhaps a Muscat with hot street tacos or a big red with enough residual sugar to help balance out the heat of your dish. 
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There are many classic pairings that have been established by sommelier’s and chefs,  but I encourage you to find what works best for you and your unique tastes. Now you know some of the basic food and wine interactions and you can be better prepared for entertaining this holiday season. Keep in mind that the U.S. Dietary Guidelines for Americans recommends alcohol to be consumed in moderation with up to one standardized drink per day for both men and women. Always eat when you are enjoying a glass of wine and make sure to stay hydrated with water throughout the evening as well.

​Cheers!
-Gillian Schultz, MHSc, RDN, CD


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Butternut Squash and Wild Rice Stuffing

11/5/2020

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Winter squashes, such as acorn, butternut, delicata and spaghetti squash, are in-season right now in the PNW. Winter squashes are rich in beta-carotene, which is converted to vitamin A in the body. Beta carotene helps to promote healthy skin, eyes, and a healthy immune system. Winter squashes also provide wholesome, complex carbohydrates which provide lasting energy.

It is important to have proper technique when cutting winter squashes to ensure that you stay safe. This webpage contains a quick video that demonstrates how to safely cut a butternut squash, as well as other helpful tips and tricks for preparing winter squashes.

​See below for a delicious butternut squash recipe that you can make for friends and family this holiday season. The warm, golden, roasted butternut squash in this “stuffing” recipe is sure to satisfy.
Butternut Squash and Wild Rice “Stuffing”
​
​Makes about 6-12 servings
Ingredients (For Rice and Toppings):
  • 2 cups wild rice, rinsed 
  • 2 cups kale, ribs removed and chopped small
  • ¾ cup chopped cup chopped green onion 
  • ⅔ cup crumbled goat cheese
  • ½ cup dried cranberries, chopped 
  • ½ cup raw pepitas (green pumpkin seeds)
  • 1 tsp olive oil 
  • ¼ tsp salt 
  • ¼ tsp ground cinnamon 
For the Butternut Squash: 
  • 1 small-to-medium butternut squash, cut into 3/4-inch cubes  
  • 1 ½ Tablespoon olive oil 
  • ¼ tsp salt 
For the Ginger Dressing:
  • 1/4 cup olive oil
  • 2 Tablespoons apple cider vinegar
  • 1 Tablespoon dijon mustard
  • 1 Tablespoon maple syrup
  • 1 Tablespoon fresh grated ginger
  • 3/4 tsp salt

Whisk ingredients together until well combined and set aside.
Directions:
  • Preheat the oven to 425 degrees Fahrenheit and line a large, rimmed baking sheet with parchment paper.
  • Cooking the rice: 
    • Bring a large pot of water to a boil. Add the rinsed rice and continue cooking, reducing heat as necessary to maintain a lively simmer, for 40-55 minutes. The rice is done when it is tender, but still had a light resistance to the bite. Drain the rice and return the rice to the pot. 
  • Roasting the squash: 
    • Place the cubed butternut squash on the baking sheet that is lined with parchment paper. Drizzle the squash with olive oil and sprinkle with salt. Toss until the cubes are evenly coated in the oil. Arrange the cubes in a single layer on the baking sheet and roast for 35-50 minutes, tossing after 20 minutes, until they are golden on the edges and tender when pierced with a fork. 
  • While the wild rice and butternut squash cook, prepare the remaining components. 
  • Chop the kale, green onion, and dried cranberries. 
  • Whisk together the dressing ingredients in a small bowl.
  • Toast the pepitas: 
    • Combine the pepitas, 1 teaspoon olive oil, ¼ tsp salt and ¼ tsp cinnamon in a small skillet. Stir to combine, and cook over medium heat until they are golden brown on the edges, about 3-5 minutes. Remove the skillet from the heat and set aside. 
  • Stir the kale, half the green onions and all of the ginger dressing into the cooked wild rice. Spread the mixture over a large serving platter or in a large serving bowl. 
  • Arrange the butternut squash over the wild rice mixture. 
  • Crumble goat cheese on the top with a fork.
  • Top with the chopped dried cranberries, toasted pepitas and remaining green onions. 
  • Serve at warm or at room temperature. 
 
 Nutrition per Serving (Divided into 12 servings):   273 calories; 12.3 g total fat (2.9 g sat); 4.4 mg cholesterol; 296.5 mg sodium; 35.7 g carbohydrates; 4.8 g fiber; 9 g protein
 Recipe adapted from Cookie and Kate 

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Cooking for 1 or 2: Power Bowls to Help You Power Through Your Day

11/4/2020

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Cooking for one or two can be challenging. Many of the recipes that you find online or in cook books make 4, 5 or even 6 servings. Sometimes, this is simply too much food. But it can also be difficult to find meal inspiration without the guidance of a recipe. Fear not! Power bowls are an easy alternative to using a traditional recipe that can be customized to fit your needs and taste preferences.
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    Power bowls are customizable bowls that use four main building blocks to create a beautiful, nutritious meal. To build a power bowl, you’ll need the following four building blocks:
​

1. Complex Carbohydrates 
2. Vegetables
3. Protein
4. Heart Healthy Fats


    You may be wondering, where do I find these building blocks? Great question!
​
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Complex Carbohydrates

Complex carbohydrates are found in minimally processed grains and starchy vegetables. These foods are high in fiber, so they are more filling than foods that are more processed. They also take longer for our bodies to digest, which can help to keep blood sugars stable. Foods that are rich in complex carbohydrates serve as a great base for a power bowl because they are hearty and filling. Try the following foods as the base of your power bowl:
  • Brown Rice
  • Quinoa
  • Sweet Potato or Yam (Roasted w/ olive oil or baked)
  • Winter Squash (i.e. butternut squash, pumpkin, acorn squash)
  • Bulgur Wheat 
  • Barley 
  • Wild Rice 
  • Corn ​
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Protein

Vegetables

Vegetables don’t have to be boring. Vegetables not only offer vitamins and minerals, but they also will pack your bowl with delicious flavors and textures. If you’re looking for something simple, add a handful of mixed greens, such as spinach, arugula, and baby kale. Another option is to add some cooked veggies. For something quick, try steaming vegetables, such as broccoli, cauliflower and carrots. For extra flavor, try oven roasting or  grilling your veggies. ​
Eating protein-rich foods can help you to feel fuller for longer. There are lots of options when it comes to protein-rich foods, including both plant-based and animal sources. Choosing a plant-based protein, like beans, lentils or tofu, adds a boost of added fiber which can help to support gut health. If you eat eggs, you can top off your bowl with a scrambled, fried, hard boiled, or poached egg. If you’re a meat eater, aim for lean choices such as white meat poultry or fish. 
Plant-Based Protein
Animal Sources
Lentils
Eggs (scrambled, fried, hard boiled, poached, etc.)
Beans (Pinto, Black, Garbanzo, etc.) 
Chicken or Turkey Breast
Tofu
Fish (salmon, tuna, cod, tilapia, halibut, mahi-mahi, etc.) ​
Tempeh
Cheese (1 ½ oz. hard cheese) ​
Seitan
Pork Loin
Edamame
Greek Yogurt
​(use as a topping to mimic sour cream)
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Heart Healthy Fats

Heart healthy fats support a variety of functions in the body, such as eye health, brain function, bone and joint health, and skin health. Try topping off your power bowl with one of the following heart healthy fats:
  • Olives 
  • Avocado
  • Nuts/Nut Butters
  • Sunflower Seeds 
  • Pumpkin Seeds
  • Olive Oil
    • Here are some homemade salad dressings that contain heart healthy fats:
      • Basic Vinaigrette (plus variations)
      • Olive Oil & Lemon Dressing 
      • 7 Basic Vinaigrette Recipes  ​

Suggested Flavor Combos

The beautiful thing about power bowls, is that they are customizable to fit your taste preferences and they can often be assembled with simple ingredients that you may already have on hand. Here are some flavor combinations that you may enjoy: ​
  • Mediterranean-Inspired Power Bowl:  
    • Bulgur Wheat (Complex Carb) 
    • Mixed Greens (Veggies) 
    • Garbanzo Beans (Protein) 
    • Olive Oil & Lemon Vinaigrette (Heart Healthy Fat)
    • Feta Cheese (Extra flavor) 

  • Mexican-Inspired Power Bowl:  
    • Brown Rice (Complex Carb) 
    • Black Beans (Protein) 
    • Sauteed Bell Peppers, Onions, Mushrooms (Veggies) 
    • Avocado (Heart Healthy Fat) 
    • Salsa (Extra Flavor) 
 
  • Fall-Inspired Power Bowl:
    • Quinoa (Complex Carb) 
    • Mixed Greens (Veggies) 
    • Roasted Carrots, Parsnip, Beets, Squash (Veggies & Complex Carb) 
    • Steamed Lentils (Protein) 
    • Balsamic Vinegar & Olive Oil (Healthy Fat) 
    • Feta Cheese or Goat Cheese (Extra Flavor)  
​
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Here are some photos of power bowls we have made at home. On the left is a bowl with bulgar wheat, roasted veggies, a veggie sausage patty, and avocado. On the right is a bowl with bulgur wheat, roasted veggies, hummus and sunflower seeds. 

Additional Links & Resources 

  • One Dish Kitchen: 300+ Recipes for One 
  • Allrecipes: Cooking for One 
  • Tips for Cooking for One 
  • Reducing the Size of Recipes
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    A place for our consultant Registered Dietitian Nutritionists (RDNs) to share nutrition science, yummy and healthy recipes, tips on seasonal ingredients, and other nutritional musings. Enjoy!  

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    ​MS, RDN, CSOWM, CDE Founder

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