Part II from the 10/24/17 Support Group with Sara Stiles, RD, LDN. This recipe was also taste tested at group. The turmeric-date balls can be used as part of a breakfast, snack or dessert! You could add a little ground cinnamon (I prefer Saigon Cinnamon) for extra anti-inflammatory help and for a little extra flavor.

Anti-Inflammatory Turmeric Date Balls

Adapted from www.Spinach4Breakfast.com

Makes about 8-10 balls

 

Ingredients and Equipment Needed:

§  1/3 cup walnuts

§  1/2 cup rolled/old fashioned oats

§  1 Tbsp. ground turmeric (plus extra for rolling)

§  1 cup soft pitted dates

§  Stevia to taste

§  1-2 pinches of black pepper

§  High speed blender

Instructions:

1)      In a high speed blender, add the walnuts, oats, turmeric, stevia and black pepper and blend until thoroughly broken down.

2)      Add in the dates and blend for about 5-10 seconds.  It is acceptable to see tiny chunks of the dates in the mixture.

3)      Shape and roll desired amount of the mixture into balls and roll each ball into more turmeric to evenly coat.

4)      Store in air tight container (preferably in the refrigerator).  May also be stored in the freezer as well.

Spotlight on Turmeric:

§  Contains the active compound curcumin which numerous studies have showcased it’s power in reducing inflammation. Many studies are now investigating curcumin’s effects as a potential treatment for Alzheimer’s disease.

§  Turmeric use has been associated with increased wound healing as well as helping to control psoriasis flare-ups.

§  Studies has shown the effectiveness of turmeric’s curcumin on arthritis management (including rheumatoid arthritis).

§  More natural sources for pain relief as opposed to NSAIDs or acetaminophen. 

Mango-Matcha Green Tea Smoothie

If you missed support group with Sara Stiles, RD, LDN on 10/24/17, don't fear we have the recipe and handout right here for you!! You might have missed the taste test but you can try it at home for yourself.

Mango Matcha Green Smoothie

from www.MyLifeCookbook.com   

Serves 1

Ingredients & Equipment Needed:

§  ½ avocado

§  ½ teaspoon matcha green tea powder

§  ½ cup mango (can be frozen mango chunks)

§  2 handfuls of baby spinach (or other leafy green of preference)

§  1 cup unsweetened almond milk

§  Stevia (natural calorie free sweetener) to taste

§  High speed blender

Instructions:

1)      Add all the ingredients except the avocado to a high speed blender and blend thoroughly for about 1-2 minutes.

2)      Then add the avocado and blend until creamy and smooth.   Feel free to add additional almond milk or water in small amounts if mixture is too thick.

Spotlight on Match Green Tea:

§  Rich in catechins, a type of antioxidant that can help with the body’s detoxification system as well as defend against cancer.  It is reported that one cups of matcha green tea contains as much antioxidants as 10 cups of regular

green tea.

§  Contains L-theanine, a type of non-essential amino acid found mostly in teas.  L-theanine has been shown to increased levels of dopamine and GABA in the brain which can help promote a sense of calm and even improve anxiety. 

CBS November Newsletter Recipe: Cinnamon Turmeric Roasted Sweet Potatoes

FEATURED RECIPE OF THE MONTH

Cinnamon Turmeric Roasted Sweet Potatoes

From One Green Planet at www.onegreenplanet.org

Ingredients & Materials Needed:

§Large bowl

§Spatula or large spoon

§Baking sheet (sprayed with cooking spray)

§3 medium-large sweet potatoes

§2 Tbsp. ground turmeric

§2 Tbsp. ground cinnamon (Ceylon or Saigon)

§2 Tbsp. dried thyme

§2-4 Tbsp. extra virgin olive oil

§Salt & pepper to taste

§

Instructions:

1)Preheat the oven to 400º F. 

2)Peel and cut the sweet potatoes into bite size pieces. Place the potatoes in the large bowl and evenly drizzle the 2-4 Tbsp. of extra virgin olive oil over all of the potatoes.

3)Next, sprinkle all of the spices over the potatoes and toss thoroughly to evenly coat with the olive oil and spices.

4)Spread the potatoes out onto the spray baking sheets. Be sure to avoid over-crowding and over-lapping of the potatoes.

Cook for 45-60 minutes, or until the potatoes start lightly browning. 

ENJOY!!!

CBS September Newsletter Recipe: Sara's Golden Milk

Spices have long been known to have medicinal properties. Turmeric in particular when combined with black pepper is a known anti-inflammatory, cinnamon is good for reducing reflux, and ginger helps to settle the stomach!

Ingredients& Materials Needed:

§Small container with lid

      (to store leftover spice mix in)

§Small sauce pan & small wire whisk

§Small strainer

§1 tsp. ground turmeric

§1 tsp. ground cinnamon

§1/8 – 1/4 tsp. ground black pepper

§1/4 tsp. ground ginger

§1/4  tsp. ground cloves

§1/4  tsp. ground allspice

§8 oz. unsweetened almond milk or other fat free milk/unsweetened milk of choice

§Pure vanilla extract to taste (optional)

§Stevia or monk fruit natural calorie-free sweetener to taste (optional)

Instruction:

1)Add all the spices to your small container and mix well. 

2)Heat the 8 oz. of almond milk in the small sauce pan over medium heat until you see steam rising from the pan. 

3)Once steam is rising from the pan, add in 1 teaspoon of the turmeric spice mixture along with the pure vanilla extract to taste. Continue to stir this golden milk frequently using the wire whisk for about 2 minutes.

4)Pour the golden milk through the strainer into a mug and feel free to add any stevia or monk fruit sweetener to taste.  Store the remaining spice mixture in your small sealed container away from heat and light.  Enjoy the anti-inflammatory benefits of this golden milk.

ENJOY!!

Perfect Hard Boiled Eggs

It can be tricky to know how long to cook your eggs for when hard-boiling them since you can't see the inside. You want the yolk and white to be solid but there should be no discoloring between the yolk and white (that green/black color). If there is discoloring you over-cooked the eggs (you can still eat them - but I know you want to master this so they look pretty!!) This method always works great for me.

1. Use a small sauce pot (I like one that is ~ 3 cups)
2. Place large eggs in pot and cover with water (doesn't need to be hot water)
3. Put on small burner of stove, turn heat to high, set timer for 14-15 minutes
4. When timer goes off, pour out water boiling water and run cold water over eggs for about 20-30 seconds to shock them.
5. Crack eggs on counter top, and gently peel off shell. You will notice that if you can peel the shell with the membrane attached on the inside, then the shell comes off almost all in one piece, if the membrane is not attached to the shell then you end up with a whole bunch of shell fragments which makes peeling more annoying.

ENJOY!!!

Five Ways to Make the Most of the Farmer's Market

From: Living - A Lifespan Blog (full article found here: Five Ways to Make the Most of the Farmer's Market )

Farmers markets have become one of hottest trends in American culture. It’s all thanks to dedicated farmers, our ever-growing search for healthy foods, and desire to keep the planet healthy.

These local markets are popping up everywhere, and lucky for us, New England is no exception. For the 2017 season, there are 40 different farmers markets across Rhode Island alone, most of which will accept WIC and EBT benefits as well as cold, hard cash.

Many might see the farmers market as just another venue to purchase food, but as these five ways highlight, they’ve become so much more than that!

1 - Meet thy neighbors.

While the concept of neighbors and community may have changed over the years, these farmers markets have become hot spots for meeting people and building personal relationships between neighbors, residents, and merchants. Farmer’s markets can foster comradery and a sense of community pride. They’re also helping people feel safer and boosting small, local businesses.

2 – Get active.

Many farmers markets also host weekly activities or events. These might include free painting and cooking lessons, classes on growing vegetables from seeds, massages, or even competitive games for children. They’re designed for people of all ages to come, engage with one another, learn, enjoy themselves, and hang out. It’s a great way for families to spend a weekend day outside enjoying the summer and being active.

3 - Buy food, of Course!

The initial intent of farmers market was to allow local growers to sell their healthy, locally grown, fresh food to the community. The most common items are produce like fruits and vegetables. But there’s also cheese, eggs, jams, nuts, honey, milk, and even fish and meats. It’s an opportunity to stock up on things like greens, carrots, potatoes, tomatoes, and other staples. It’s also a fun opportunity to buy and try something you may have never heard of or seen. Kohlrabi, anyone?

It’s a myth that food at farmers markets is more expensive than brick and mortar stores. In fact, the prices are competitive with organic produce purchased elsewhere. The appeal is that you’re purchasing seasonal food grown near your house. While you might not realize it, your body has a genetic rhythm that’s designed for you to eat what’s available at certain times of year. Your local farmers market is helping you do what your body wants. Give your body the nutrients it craves!

4 - Get the kids involved.

Any time you can involve your children in food purchasing decisions, the greater the likelihood that they’ll be willing to try it when it’s on the table. The farmers market is a great place for that. It’s far less structured than the grocery store, allowing kids to run around freely, and people to bring their pets. Farmers also love answering questions about what they’ve brought.

Bring your children with you. Ask for their help in selecting the staples for your family’s meals. Allow them to pick one item they’ve never seen before to try each week. Don’t be scared if the item picked is one you have never seen either. Just ask the farmer. He or she will know what to do with it and will likely ask how it turned out when you return!

5 – Educate yourself.

When it comes to nutrition information, we can’t learn enough. Farmers markets can provide insight into what you’re really putting into your body. Strike up a conversation with a beef merchant and ask them about how their beef is raised compared to commercial beef. Learn why grass-fed and finished beef has a better omega fatty acid profile than farm-raised salmon. Ask a fish vendor about fish farming versus overfishing of open water, and the impacts it can have for both the consumer and the ecosystem. Each will usually be happy to answer. The education you’ll gain is invaluable and free!

Farmers markets have an impact on our lives far beyond what we see on the plate in front of us. Healthy food nourishes our bodies and minds. Healthy bodies are able bodies, productive in the workforce and the economy. When a community’s economy is strong, the quality of life is better. It all starts with what we put into our bodies, which comes from the community members who grow it.

For more information on farmers markets in your region, visit FarmFreshRI.org.

Found - Julian Bakery Granola

A patient brought in this Julian Bakery granola she found online. It meets our CBS nutritional guidelines with NO ADDED sugars/NO ADDED fats, and has quite a bit of protein thanks to egg white powder, chia and flax seeds. Pumpkin seeds not only add some protein but also iron. The texture is different from most granola, it is more cereal like then the toasted oats we are used to seeing but it is crunchy nonetheless. Definitely a good addition to yogurt or ricotta cheese. My only complaint is that I could taste monk fruit sweetener, but to those who are used to consuming monk fruit, stevia, splenda etc, the taste will not be as noticeable.

 Current price of the granola is $17.99 for a twin pack. Each bag contains approx 15 - 1/2 cup servings or $1.67/serving.

ENJOY!!

Pepper 'Sandwich'

A patient came in yesterday and said that after her first appointment when we discussed she should decrease her bread intake (due to bread's tendency to swell when wet), she started making her daily lunch sandwich inside of half a raw pepper. Many people use cucumbers or avocado to do this, but the pepper is truly is a wonderful idea because it is crunchy. And when you consider that half the meal should be protein (the filling of the sandwich) and half should be produce (which is now the outside)! She prefers chicken or tuna salad in hers but you could fill it with anything (deli meats, left over stir fried tofu, cottage cheese, etc). She also wanted substitutes for mayo so here are a couple we came up with:

*Non-fat plain greek yogurt with curry powder
*Mashed avocado with lime juice
*Marinara mixed with ricotta cheese
*Olive oil and balsamic with fresh rosemary

Be creative!
ENJOY!!!

My Turn on the LifeSpan Health Blog

What's the Real Value of 'Cheat Days'

https://www.lifespan.org/news-events/lifespan-blog/what%E2%80%99s-real-value-%E2%80%98cheat-days%E2%80%99 

Rhubarb-Mango Smoothie/Protein Drink

I found this recipe in the latest edition of Food and Nutrition Magazine ( #foodnutrimag ) - it was developed by Karmon Meyer and I thought it would be great new flavor for bariatric patients' protein drinks. Add vanilla whey or soy isolate protein powder, unflavored whey isolate powder or egg white powder to make it a protein shake for post op supplementation!

1 cup unsweetened soy milk
1 cup frozen mango chunks
1 cup frozen sliced rhubarb
1/3 cup fat free, no added sugar, vanilla yogurt
1 date, pit removed, roughly chopped
1 teaspoon chia seeds
1/4 teaspoon ground ginger
1 serving of protein powder

1. Add everything to blender and blend until smooth. Add ice cubes if desired.

ENJOY!!!

Buyer Beware - Ingredients' Flaws

I was excited to see KIND bars in the Delta airplane snack basket on a flight from BOS->DTW the other day. I grabbed one, and to pass the time started to read the label and ingredients. The front of the package boasts '5 SUPER GRAINS - Oats, Millet, Quinoa, Amaranth, Buckwheat' which seems very appealing from a nutrition standpoint. However, when I flipped the package over and noticed there were 4 different types of added sugars - Tapioca syrup, cane syrup, honey, and brown rice syrup, I realized this was just another candy bar disguised as 'good for you'. Buyer ALWAYS beware - the ingredients are the most important part of a label *ALWAYS* check them first before making a purchase!!!

CBS March Newsletter Recipe - Spicy Kale, Black Bean and Quinoa Salad

Sara's pick this month was adapted from a recipe found on
One Green Planet.

Ingredients/Tools Needed

•Medium size pot with lid (for boiling quinoa on stove)

•Large bowl (salad bowl)

•1 cup quinoa, uncooked

•6 cups chopped kale, de-stemmed

•1/2 red onion, chopped

•1 can black beans, drained and rinsed

•1 cup corn

For the spicy dressing:

•1/4 cup fresh cilantro, chopped

•1 clove garlic, minced

•1/4 cup fresh lime juice (about 2 limes)

•1/4 cup hot sauce of your choice

•1/4 cup water

•1 tsp agave nectar or low sugar maple syrup

•1/2 tsp cumin

•Sea salt & pepper, to taste

Instructions

1)In a medium sized pot, combine 2 cups of water with the 1 cup of quinoa & bring to a boil. Lower heat, cover & simmer for  about 15 minutes or until  the water is absorbed and quinoa is fluffy.

2)In a large salad bowl, add the kale and the onion.

3)Once the quinoa is done cooking, add in the black beans and corn to the pot. Mix it up well and add the quinoa mixture over the kale and mix thoroughly.

4)Prepare the dressing. Pour the dressing over the salad, mix and enjoy!

Enjoy!!!!!

CBS February Newsletter Recipe: Blueberry & Hemp Green Smoothie

Sara's recipe pick this month for the newsletter is a smoothie/protein drink. Don't be afraid to change out the fruit for a different flavored beverage! Recipe is from Lindsey Bomgren

This refreshing smoothie is completely plant-based &  features alkalizing & inflammation fighting ingredients.  If also features the super food hemp seeds.  Hemp seeds provide a good source of iron, an excellent source of magnesium & zinc and provide nearly 12 grams of protein (per 3 Tbsp. serving).  Hemp seeds are easy to incorporate into your diet and make for a  great plant-based protein alternative.    

Serves: 1

Ingredients/Materials Needed

•High speed blender

•¼ cup blueberries

      (Tip:  Try Wyman’s frozen wild blueberries!)

•½ cup spinach

•½ cup kale or 1 large kale leaf, de-stemmed & chopped

•6-8 walnuts

•½ golden pear

•1 tsp hulled (shelled) hemp seeds

§1 cup unsweetened vanilla almond milk

§optional: 1 inch chunk fresh ginger (peeled)

Instructions

1)Blend all ingredients together in a high speed blender until smooth. You can also add a couple ice cubes as desired.  Feel free to sprinkle some additional hemp seeds on top before serving.  

Simple Suppers

Home late and don't want to cook? No problem! Just remember that food is for refueling. You don't have to put hours into making some extravagant. At 8pm this was what I came up with in just such an instance. There is protein (cheese), and produce (cucumber and cranberry/pear compote). It was light in my stomach and kept me from feeling hungry when I went to bed or the other terrible feeling, overfull and uncomfortable! Food doesn't have to have to look like 'a meal', it just has to be tasty and provide you with nutrients.

Cucumber slices
Cheese slices (brie, dubliner, cheddar, gouda are all tastey options - I used brie here)
Compote (cranberry, apricot, orange) or spread (hummus, guacamole, refried beans, baba ganoush [eggplant])

Assemble and ENJOY!!! Easy-peasy!