Monthly Archives: November 2020

Holiday Recipe: Orange-Cranberry Bone-In Chicken Breasts

by additives, allergies, artificial colors, fruit, recipes, seasons, thanksgiving, winter

Heading into the holiday season, this sweet and savory chicken deserves a spot on your dining table. The bone-in chicken keeps the chicken juicy and brings the flavorful tang from cranberries and zig from orange. 

This bright-tasting healthy dish can be easily made ahead of time to heat up before your wonderful holiday dinner. 

As a nutrition professional, I encourage you to use fresh or frozen cranberries and fresh-squeezed orange juice instead of the canned options, as they may contain nasty ingredients such as: 

  • High fructose corn syrup: Scientists believe that excess fructose consumption may be a key driver of many of today’s most serious diseases. These include obesity, type II diabetes, heart disease, and even cancer.
  • Artificial color: Red 40 is a synthetic color additive or food dye made from petroleum. Studies have found artificial colors to be harmful to health, especially for those with attention-related disorders. 
  • Citric acid: This is not what’s naturally found in citrus fruits; it’s too expensive to produce. And there have been reports of sickness and allergic reactions to the manufactured citric acid.
  • Pectin or gelatin: Cranberries have a high pectin content, making the added gelatin unnecessary. Also, vegans should avoid this as gelatin is derived from the skin, bones, and connective tissues of animals or fish.

Orange-Cranberry Bone-In Chicken Breasts

This juicy and flavorful chicken breast is seared with tart and juicy cranberries and citrusy orange and garnished with some fresh cranberries for a joyful holiday dinner!
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 40 minutes

Ingredients
  

  • 2 T. olive oil
  • 2 lbs. bone-in chicken breasts, with skin
  • 1½ tsp fresh sage, chopped
  • 1½ t. fresh thyme leaves
  • Sea salt and black pepper, to taste
  • 1 cup fresh (or frozen) cranberries
  • ¼ cup freshly squeezed orange juice
  • ¼ cup honey, preferably local
  • ½ tsp ground cinnamon
  • ½ tsp ground ginger
  • ¼ tsp ground cloves
  • ⅛ tsp ground nutmeg

Instructions
 

  • Place the top oven rack in the center position and preheat the oven to 400°F.
  • Season the chicken with sage and thyme; salt and black pepper, to taste.
  • Add olive oil to an ovenproof skillet over medium heat. Place seasoned chicken skin-side down and cook for approximately 4-5 minutes until it releases easily from the bottom of the pan. Turn the chicken and continue cooking for another 4-5 minutes on the remaining side.
  • While the chicken is browning, add the cranberries, orange juice, honey, cinnamon, ginger, cloves, and nutmeg to a small saucepan. Set to medium heat and bring to a gentle boil. Cook approximately 4-5 minutes or until the cranberries pop open and the sauce thickens slightly.
  • Pour one half of the orange-cranberry sauce over the browned chicken and transfer the skillet into the preheated oven. Roast until the chicken is fully cooked through and the sauce is bubbly for 25-30 minutes or until chicken is cooked through and reaches an internal temperature of 160°F.
  • Remove pan from oven and transfer chicken to a serving platter. Cover loosely and let rest for 5 minutes before serving. Top with remaining orange-cranberry sauce (or serve on the side) and serve with your choice of sides.

Start Your Healthy Holiday Plan!

For more healthy holiday/leftover recipes, be sure to get your copy of my Healthy Holiday Recipes and Holiday Leftover Plan ebooks! 

Have a wonderful holiday season!

10 Ways COVID-19 Has Changed The Way We Purchase, Prepare, And Eat Food

by grocery, habits, health

Starting back near the beginning of 2019, there have been a large number of changes in daily life. One of the biggest is how people function in their kitchens.

According to the International Food Information Council’s (IFIC) 2020 Food & Health Survey, 85% of Americans have changed not only how they obtain and prepare their food, they’ve also modified their mealtime habits. 

Some of these food habit changes are good, healthy choices. Other habits, such as increased snacking, eating when bored, and inconsistent mealtimes, aren’t so great. 

Because we have no idea how long the current situation will last, we don’t know if the differences in shopping and eating habits will be a relatively short-term thing or if they will continue and become a long term trend. 

In this article, I want to focus on positive trends.  The goal here is for you to implement these in your own life. Hopefully you’ll take it one step further and share these items with your family and friends to encourage them to make more positive changes in their own food habits.

1.Healthy snacking- 32% of Americans shared that they are snacking more on fresh produce. Given that you should have 5-7 servings of vegetables a day, snacking can be a good way to get more veggies and less chips or other simple carbs into your diet.

2.Home cooking- 60% of those surveyed claim to be cooking more at home. This is a good way to ensure that everyone is getting whole, real foods and managing serving sizes. This can also be a good opportunity to share healthy recipes with your family.

3.Home baking – Since we started sheltering in place, the demand for flour and yeast rose. Being stuck (and safe) at home has inspired many parents and their children to bake. This is evident on Instagram, as photos of #bananabread and #sourdough starters have become viral with a whopping 5.6 million hashtags combined, as of Nov 21, 2020.

4.Eating together – Up to 41% of people shared that they make communal mealtime a priority now instead of everyone eating individually and/or grabbing meals on the run. It’s also the perfect time to share fun ideas for conversation starters with your loved ones.

5.Decrease in frequency of eating out – More than 80% of US consumers have anxiety about dining in casual and quick-service restaurants. And foot traffic to the quick-service restaurants has continued to decline since the US has declared a national state of emergency.

6.Prioritizing health – Approximately 70% of respondents said they’ve begun to make health and healthy habits a priority since the pandemic started, whether that’s been getting more exercise and sleep and making positive dietary changes.

7.Cooking new family recipes – In an article by New York Post, almost 30% of people mentioned that they have learned how to cook a new family recipe. A further 38 percent of these respondents shared that they’ve been able to enjoy more quality time with their loved ones. 

Recipes are part of a family tradition; being able to share them also shares the connections to the generations that came before us, and the culture that the recipe came from.

8.Eating local –  Consumers, aside from knowing where their food comes from, are also looking for food to support the local community. And this desire has increased by 430% during the pandemic.

9.Growing your own “victory garden” – More Americans are also learning how to grow their own food and plant their own “victory garden.” Even if it’s simply potted herbs on the kitchen counter, a planter with tomatoes, or a fruit tree,  they’re reconnecting with their food at a more basic level.

10.Online shopping for groceries – The online grocery business continues to grow significantly. Estimates are that by 2025, 20% of all grocery dollars will be spent online, with this segment of the market valued at an estimated $100 billion. 

Just as food producers and grocery stores work hard to create marketing that entices consumers to buy from brick and mortar businesses, they’re now working equally as hard to grab their share of this growing sector. 

I continue to learn about the things food producers, advertisers, restaurants, and grocery stores do to manipulate and confuse you so I can help you stay one step ahead.

Take a moment to look at how your family food culture has changed. Hopefully, from meal preparation to time spent eating together, you’re focused more on food as a communal time to reconnect and nourish together.  

As a nutrition professional, I’d love to hear what has changed in your kitchen or your family’s eating habits over the last eight months. I hope you’ll take a moment to share with me. 

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Non-alcoholic Holiday Eggnog Recipe

by drinks, eggs, holidays

Nothing warms up the holiday spirit quite like a cup of eggnog. With its comforting temperature and warm winter scents like cinnamon, vanilla, and nutmeg, eggnog has been a winter staple.

This Yuletide drink has probably been around for a thousand years. According to TIME, it originated from the early medieval Britain “posset”-- a hot, milky, ale-like drink. 

Its ingredients like, eggs, and sherry were foods of the wealthy, so eggnog was often used in toasts to prosperity and good health, becoming associated with holiday festivities. 

As the Ingredient Guru, I encourage you to make it from scratch instead of consuming the store-bought eggnogs. These are definitely not the “real” thing! One of the most popular grocery store brands contains the following ingredients:

  • Milk, cream - these are not identified as dairy products from cows not treated with rBST - so they probably have this added hormone which is not a good choice for health.  
  • Sugar - let’s face it, eggnog is not a low-calorie food
  • High Fructose Corn Syrup - this sweetener is linked with obesity, diabetes, and negatively affects the liver
  • Egg Yolks - eggs from free-range chickens are best, otherwise, you want at least eggs from chickens that are not raised in battery cages

Side Note: the USDA allows eggnog to be made from as little as 1% egg yolk - not a whole lot of egg in your nog there

  • Fat-Free Milk - see the dairy note above.  And know that fat-free is not a good choice.
  • Guar Gum - food gums can be upsetting to the gut, especially if you consume a lot of them
  • Carrageenan - this is a horrible ingredient which can cause serious gut health issues; it should be removed from the food supply
  • Mono & Diglycerides - these are a form of trans-fats. Trans-fats have been removed from the Generally Recognized As Safe list, but are not banned for use in the food supply. These should be avoided.
  • Red 40, Yellow 5 & 6 - artificial colors are made from a petrochemical base and should be avoided by everyone

If you’re not fond of eggnog, this may be the best time of the year to give it another try. For those that love the luscious taste of classic eggnog, but who are not fond of using raw eggs, this recipe is especially for you.

Non-alcoholic Holiday Eggnog Recipe

I simply want this to be non-alcoholic so everyone in the family can enjoy it. But for adults, you can add some rum, bourbon, or cognac.
Print Recipe Pin Recipe
Prep Time 10 minutes

Ingredients
  

  • 12 eggs
  • 1¼ c. organic sugar
  • 4 c. organic whole milk
  • 2 c. organic evaporated milk
  • 2 c. organic half & half
  • 2 t. vanilla extract
  • 1 t. ground nutmeg
  • Garnish: Cinnamon sticks, Dash nutmeg, Organic whipped cream

Instructions
 

  • Combine eggs and sugar in a bowl and whisk until well-combined. Transfer to a saucepan and stir in whole milk, vanilla extract, and ground nutmeg.
  • In a separate bowl, whisk together the evaporated milk and half and half. Set aside.
  • Turn the heat under the egg mixture to medium-low heat, stirring constantly to prevent the milk from scorching. When the mixture reaches 160 degrees on a candy thermometer, remove from heat and slowly whisk in evaporated milk mixture.
  • Pour the eggnog into an airtight container. Store in the fridge overnight or until thoroughly chilled. Serve in mugs and whipped cream, cinnamon sticks, or dash nutmeg. Enjoy!

Healthy Holiday Recipes

 

Whether it’s Thanksgiving, Christmas, Hannukah, Kwanza, or Solstice, this book has recipes, tips, and tricks to help you have your best holiday season ever.
 
 
Get your ebook

Non-alcoholic Holiday Eggnog Recipe

by drinks, eggs, holidays

Nothing warms up the holiday spirit quite like a cup of eggnog. With its comforting temperature and warm winter scents like cinnamon, vanilla, and nutmeg, eggnog has been a winter staple.

This Yuletide drink has probably been around for a thousand years. According to TIME, it originated from the early medieval Britain “posset”-- a hot, milky, ale-like drink. 

Its ingredients like, eggs, and sherry were foods of the wealthy, so eggnog was often used in toasts to prosperity and good health, becoming associated with holiday festivities. 

As the Ingredient Guru, I encourage you to make it from scratch instead of consuming the store-bought eggnogs. These are definitely not the “real” thing! One of the most popular grocery store brands contains the following ingredients:

  • Milk, cream - these are not identified as dairy products from cows not treated with rBST - so they probably have this added hormone which is not a good choice for health.  
  • Sugar - let’s face it, eggnog is not a low-calorie food
  • High Fructose Corn Syrup - this sweetener is linked with obesity, diabetes, and negatively affects the liver
  • Egg Yolks - eggs from free-range chickens are best, otherwise, you want at least eggs from chickens that are not raised in battery cages

Side Note: the USDA allows eggnog to be made from as little as 1% egg yolk - not a whole lot of egg in your nog there

  • Fat-Free Milk - see the dairy note above.  And know that fat-free is not a good choice.
  • Guar Gum - food gums can be upsetting to the gut, especially if you consume a lot of them
  • Carrageenan - this is a horrible ingredient which can cause serious gut health issues; it should be removed from the food supply
  • Mono & Diglycerides - these are a form of trans-fats. Trans-fats have been removed from the Generally Recognized As Safe list, but are not banned for use in the food supply. These should be avoided.
  • Red 40, Yellow 5 & 6 - artificial colors are made from a petrochemical base and should be avoided by everyone

If you’re not fond of eggnog, this may be the best time of the year to give it another try. For those that love the luscious taste of classic eggnog, but who are not fond of using raw eggs, this recipe is especially for you.

Non-alcoholic Holiday Eggnog Recipe

I simply want this to be non-alcoholic so everyone in the family can enjoy it. But for adults, you can add some rum, bourbon, or cognac.
Print Recipe Pin Recipe
Prep Time 10 minutes

Ingredients
  

  • 12 eggs
  • 1¼ c. organic sugar
  • 4 c. organic whole milk
  • 2 c. organic evaporated milk
  • 2 c. organic half & half
  • 2 t. vanilla extract
  • 1 t. ground nutmeg
  • Garnish: Cinnamon sticks, Dash nutmeg, Organic whipped cream

Instructions
 

  • Combine eggs and sugar in a bowl and whisk until well-combined. Transfer to a saucepan and stir in whole milk, vanilla extract, and ground nutmeg.
  • In a separate bowl, whisk together the evaporated milk and half and half. Set aside.
  • Turn the heat under the egg mixture to medium-low heat, stirring constantly to prevent the milk from scorching. When the mixture reaches 160 degrees on a candy thermometer, remove from heat and slowly whisk in evaporated milk mixture.
  • Pour the eggnog into an airtight container. Store in the fridge overnight or until thoroughly chilled. Serve in mugs and whipped cream, cinnamon sticks, or dash nutmeg. Enjoy!

Looking for more holiday beverage? Have a look at my Healthy Holiday Recipes 

Note: Get 10% off on my Healthy Holiday Recipes + FREE Holiday Leftover Plan when you buy before the launch on December 18!

Have a healthy holiday season! Cheers!

Making Mayonnaise

by eggs, recipes

I began making my own mayonnaise probably about 15 years ago after a visit to my husband's grandmother, Mamie.  She made her own mayonnaise.  All of it.  I'm not sure she ever bought a jar in her entire life.  During this particular visit, she happened to need mayonnaise while we were there so she assembled all of the ingredients and made it.  I was delighted to see how easy it was.  Homemade mayonnaise is so much creamier and more flavorful than store-bought, my family was hooked.

Homemade Mayonnaise

The recipe that I use is a modified combination of the recipe from Joy of Cooking (page 363 in my 1975 edition if you care to look it up) and the way that Mamie made it.  Quick, easy, and delicious; I make it all the time.
Print Recipe Pin Recipe

Ingredients
  

  • 1 egg
  • 3/4 t. dry mustard
  • 1 t. sea salt
  • 1 cup olive oil
  • 3 T. tarragon vinegar Tarragon vinegar is made by putting a bunch of tarragon into a bottle of white wine vinegar and letting it sit "for a while."  If you don't like tarragon, don't use it.  I have also made this recipe with raw apple cider vinegar when I didn't have any tarragon vinegar on hand.

Instructions
 

  • Place the egg, 1/4 C. oil, salt, and mustard into a container. Blend well. I use a stick blender which I think is one of the best kitchen gadgets ever invented.  
  • Drizzle in another 1/4 C. olive oil and blend well again.
  • Add the tarragon vinegar, blend well
  •  Add the remaining 1/2 C. olive oil slowly and blend well a final time

Notes

The end result is a delicious, creamy mayonnaise.  It's a little thin at first but after it sits in the refrigerator it firms up quite a bit and is just fabulous spread on sandwiches, in dressings, or any other way you choose to use mayo.  My particular favorite is for tomato sandwiches.

Preparing An Emergency Food Supply, Long-term Food Storage 

by food storage, government, grocery, preparedness, storage, water

Pandemic, natural disasters, and terrorist attacks often come with little to no warning. To weather the storm, stocking up NOW would be a wise idea.

Some food, if properly sealed and stored correctly, can last for years. According to ready.gov, it is important to stock canned foods, dry mixes, and other staples that do not require refrigeration, cooking, water, or special preparation.

I’ve listed below necessary items for your emergency supply plan -- food, water, and other essentials -- to help you build your survival kit. 

Preparing an emergency food supply

As we all know, global crises like COVID-19 can easily disrupt the food supply. Planning to have at least a 14 day supply of food can help you build an emergency stockpile in your home.

Keep food that:

  • Has a long storage life
  • Requires little or no cooking, water, or refrigeration
  • Meets the needs of family members who are on special diets
  • Meets pets’ needs
  • Are not very salty or spicy, as these foods increase the need for drinking water, which may be in short supply
  • Have no artificial ingredients, MSG, unpronounceable chemical names, etc.

Note: Read the labels. Just because this is emergency planning doesn’t mean that you want to buy those kits with all the cruddy ingredients in it!

Recommended emergency food items

It should be understood that you only want to store what your family will eat. For example, don’t buy canned lima beans if no one eats them. Here’s what you should store in your pantry:

  • Ready-to-eat canned meats, fruits, vegetables
  • Protein or fruit bars
  • Dry cereal or granola
  • Nut or seed butter
  • Dried fruit
  • Canned juices
  • Non-perishable milk
  • High-energy foods
  • Food for infants (if you have one in your home)
  • Comfort/stress foods

How to store emergency food

Certain storage conditions may enhance the shelf life of foods. The ideal location is a cool, dry, and dark place. The most suitable temperature is 40° to 70°F.

  • Store foods away from ranges or refrigerator exhausts. 
  • Store food away from petroleum products. Some food products absorb their smell.
  • Items stored in boxes or in paper cartons will keep longer if they are heavily wrapped or stored in waterproof, airtight containers.
  • If you have extra space in your freezer, fill it with bags of water. This can help keep food cold if the power goes out. If you need to leave, it will provide ice for the trip. 

Also read Guide To Freezing Food: What You Can And Can’t Put In The Freezer to learn more on how long you can keep food in the freezer and food safety during power outages.

Essential tools and items for food preparation

Having the following items available will help you to prepare meals safely:

  • Cooking utensils
  • Knives, forks, and spoons
  • Paper plates, cups, and towels
  • A manual can- and bottle-opener
  • Heavy-duty aluminum foil
  • Wax paper and/or parchment paper
  • Propane gas or charcoal grill; camp stove
  • Extra water to be able to rehydrate dehydrated food
  • Fuel for cooking, such as charcoal 

Preparing an emergency water supply

Water can be a critical item, especially for those on a well without power. Do not store water in the plastic containers they come in (those leaks — ask me how I know that — one soggy closet floor later). Use an aquatainer, they’re made for longer-term water storage. 

  • Requirements are 1 gallon of water per day for each person and each pet for cooking and drinking. Also, store an additional gallon per person for sanitary needs.
  • Store at least a 3-day supply of water for each person and each pet. Try to store a 2-week supply if possible.
  • Observe the expiration date for store-bought water
  • Store a bottle of unscented liquid household chlorine bleach to disinfect your water and to use it for general cleaning and sanitizing.

Note: As much as possible, do not drink liquid that can dehydrate the body; i.e.,  caffeine, soda, and alcohol.

Recommended items for emergency supply kit

Aside from the food, water, and other items for food preparation, here are other recommended items to include in your family’s emergency supply kit:

  • Battery-powered or hand-crank radio and a NOAA Weather Radio with tone alert
  • Flashlight
  • First aid kit
  • Extra batteries
  • Whistle (to signal for help)
  • Dust mask (to help filter contaminated air)
  • Plastic sheeting and duct tape (to shelter in place)
  • Moist towelettes, garbage bags and plastic ties (for personal sanitation)
  • Wrench or pliers (to turn off utilities)
  • Local maps
  • Cell phone with chargers and a backup battery
  • Glow stick for pets’ collar (so you don’t trip over them at night)
  • List of important addresses and phone numbers
  • Gas refill (always refill your tank if you are at ½)

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