Apple Cinnamon Pancakes

This morning I woke up craving pancakes. I found an apple in my fridge and wanted to try some apple cinnamon pancakes. I ran to Safeway to pick up Aunt Jemima's pancake mix and Eggo Syrup Lite.

I mixed 1 cup of pancake mix with 3/4 c skim milk, 1 tbsp canola oil, and 1 egg and whisked the batter together. Our griddle has not been working perfectly lately, so I decided to try making pancakes in a pan on the stove. While the pan was heating up I chopped the apple.

I sprayed the pan with some non stick cooking spray and poured some batter into the pan. I spread some apple chunks around the pancake and sprinkled cinnamon on top.

After bubbles appeared and it began to raise, I flipped the pancake - oops, I think this one was a little burnt.

I was able to make 4 pancakes with the batter I mixed - they were a little bigger than normal, but I liked making pancakes in a pan for a change. They cooked much quicker than they normally do on the griddle.

I sprinkled more apple on top of the pancake and drizzled lite syrup on top. It wouldn't be a Sunday morning without pancakes! YUMMY, healthy twist on my favorite breakfast food. The fiber from the applies is so filling that one pancake is more than enough!

Nutrition Info: Serving size: 1 pancake ; Calories: 74kcals ; Fat: 0.1g ; Sodium: 207mg ; Potassium: 61mg ; CHO: 71.4g ; Fiber: 1.35g ; Sugar: 9.5g

Rosemary Rack of Lamb with Balsamic-Raisin Reduction

Good news - I got a new camera, so pictures are back!

I've never REALLY cooked meat before, but for some reason, this recipe caught my eye and I decided to challenge myself a little bit. I went out and purchased a rack of lamb, which I was very surprised to find at Trader Joe's. Seeing as red wine and balsamic vinegar are two of my favorite foods, I didn't see how this recipe could go wrong. I doubled the recipe to ensure we had plenty of leftovers to make it through the week.

I have a serious issue with the texture of raw meat and usually prefer not to touch it. Luckily this meat has bones attached, so I just touched the bones and I was ok. I also don't usually like food with bones, but rack of lamb is usually pretty easy to cut off the bone. I chopped some fresh rosemary, seasoned the meat, and popped it in the oven... pretty simple.

While the meat was in the oven I started on the reduction. This was also easier than I thought it would be... but it was kinda messy. When the wine and vinegar began to boil it started shooting little drops of red all over my white stove. After I added the brown sugar, the concoction got sticky and I had sticky, red dots all over my stove. After 15 minutes I smelled the reduction - it was SO strong I got nervous it wouldn't taste good.

When the reduction was finished, I was sure to clean the stove immediately - It came clean. I checked on the meat after 30 minutes, but it was still 'bleeding' and way too red, so I stuck it back in for another 10 minutes. (I really need a food thermometer!) After 40 minutes the meat smelled really good, but I thought it looked pretty boring and colorless.

I cut the meat into 8 pieces and paired it with some roasted potatoes and carrots and steamed green beans. The meat and the reduction came out GREAT together! The vinegar was tangy, but the raisins provided a sweet little punch to the meat. The reduction totally made the meat look and taste better. The left over reduction that dripped off of the meat also went well with the potatoes and veggies - It was such a yummy dinner.

I was surprised at how easy it was to cook meat - It was actually kind of boring. I have to admit, I am no longer terrified to make meat and I think my boyfriend will be very happy about that!

Recipe to follow:

Ingredients:

1 cup dry red wine

3/4 cup balsamic vinegar

1/4 cup raisins

1 tablespoon brown sugar

1 tablespoon butter

1 (1.5 pound) French-cut rack of lamb (8 ribs), trimmed

2 teaspoons finely chopped fresh rosemary

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

cooking spray

Methods:

1. Preheat oven to 425*

2. Combine first 4 ingredients in a small saucepan; bring to boil. Cook until reduced to 1/2 cup (about 15 minutes). Remove from heat; cool slightly. Add butter, stirring well with a whisk; keep warm.

3. Sprinkle lamb with rosemary, salt, and pepper. Place lamb, meat side up, on a broiler pan coated with cooking spray. Bake at 425* for 30 minutes or until a thermometer registers at 145* (medium rare) to 160* (medium). Let stand 5 minutes. Cut rack into 8 pieces. Serve with reduction. Yield: 4 servings (serving size: 2 chops and 2 tablespoons reduction).

Nutrition Facts:

Calories: 313 ; Fat: 15.1g ; Protein: 24.5g ; Carbohydrate: 17.5g ; Fiber: 0.4g ; Cholesterol: 88mg ; Iron: 2.2mg ; Sodium: 412mg ; Calcium: 34mg

Recipe courtesy of: Jeanne Kelley, Cooking Light, NOVEMBER 2007

Happy HEALTHY Holidays

Still in RD mode, I made some handouts for my weight management class and decided to share the info with all of you also!

Did you know?
--Americans gain about 5lbs from constant celebrating this time of year.
*Considering 1 lb = 3500kcals, those kcal dense holiday meals add up quickly!
--A study from the New England Journal of Medicine found that most people gain about 1 lb. between Thanksgiving and New Year's Day.

Tips to Avoid Holiday Weight Gain:
Eating regular meals and snacks every day makes it easier to resist over - eating at festive events. When you are busy preparing holiday gifts and meals and you skimp on meals, nosh on protein packed snacks, like low fat cheese or yogurt, to blunt your hunger before gathering with friends and family. Make it a new family tradition to go for a walk after the meal. A 1 hour walk can burn up to 250kcals... that's a large chunk of that delicious meal!
At parties, pile your plate with lower-fat foods to limit high-calorie splurges. The following foods have fewer calories, fat, and sodium and more fiber that other holiday items:

• Whole Grains: Whole wheat rolls, wild/ brown rice, and quinoa
• Shrimp, lobster, fish, and other steamed seafood
• Plain, or lightly dressed vegetables and salad greens
• Meat and poultry WITHOUT gravy
• Fresh fruit

Depriving yourself of holiday treats can backfire and make you crave that food even more, leading to over eating. Curb calories from "naughty" foods by taking small portions. The first few bites of food provide the most pleasure anyway. Pick which foods you want to splurge on before the meal rather than mindlessly nibbling on anything that comes your way. Once you have finished your "sweetie treaties", fight the urge for more by:

• Sitting far away from buffet tables, candy dishes, and cookie filled plates
• Excuse yourself from the table when you are finished eating
• Keep your mouth busy talking to friends and family
• Chew gum or suck on a breath mint to prevent picking at food and grazing
• If you can, brush your teeth - the taste of toothpaste dulls taste buds

Source: http://www.medicinenet.com/script/main/art.asparticlekey=77296

Fighting the Flu with Food

Seems like everyone these days is talking about the swine flu. O, sorry... H1N1. I was lucky enough to get the vaccine through work, but I know it is hard to come by, so I decided to utilize my RD skills to provide some flu-fighting foods to get you through the winter.

New scientific studies are coming out that prove that a diet rich in nutrients like vitamin A and zinc can provide the critical fuel your body needs to fight off diseases like the flu. Try incorporating one of these foods into your cooking or baking for an added boost.

Vitamin A:Promotes good vision and helps to form and maintain healthy teeth, skeletal and soft tissue, mucous membranes, and skin.

Found in: liver, spinach, carrots, pumpkin yellow fruits & vegetables.

Vitamin D: Maintains proper levels of calcium and phosphorus, therefore helping to build and maintain healthy bones

Found in: fortified milk and orange juice, salmon, and tuna

Vitamin C: Necessary to form collagen in bones, cartilage, muscle, and blood vessels, and aids in the absorption of iron

Found in: red peppers, broccoli, oranges, citrus, orange colored fruits and vegetables

Vitamin B12: Helps maintain healthy nerve cells and red blood cells, and is also needed to make DNA

Found in: potatoes, bananas, garbanzo beans, dairy products

Selenium: Protects cells from oxidation and is important for a healthy immune system

Found in: Brazil nuts, turkey, canned tuna in oil

Zinc: Enhances your immune system and aids in wound healing. Involved in sensory perception (taste, smell, and vision) and controls the release of vitamin A from the liver

Found in: oysters, crab, pork shoulder, nuts, whole grains, seafood

Many of the flu-fighting foods can be incorporated into your Thanksgiving dinner: turkey, milk, spinach, pumpkin, potatoes, and broccoli... So load up on yummy nutrient dense foods for a happy, healthy holiday.

Happy Thanksgiving!