Author Archives: Nicole Geurin, MPH, RD

Spicy Peanut Noodles

Posted on September 4, 2009 | 3 comments

I felt like such the inspired chef last night when I came home from tennis starving…. only to find that I was out of leftovers! I was just about to run out the door to pick something up, when it hit me—Spicy Peanut Noodles. Granted, I had no recipe and had never tried it before, but I had all the right ingredients. It came out delicious!

Ingredients:

Whole wheat spaghetti noodles
Cooking oil spray
Garlic
Thinly chopped veggies (I used red bell pepper, carrots, purple cabbage, spinach and edamame)
Dry roasted, unsalted peanuts
Tofu (optional)
Spicy Peanut Vinaigrette from Trader Joe’s (pictured) or some other spicy peanut sauce

Directions:

Cook pasta according to directions
Heat oil in skillet. Add veggies, garlic, peanuts and tofu. Stir fry for 3-4 minutes, stirring.
When pasta is done, toss everything together! Add peanut sauce to taste.

Itching for more recipes? Check out my friend Kristen’s Mint Pesto Linguini with Chicken over at Simply Savor!

3 Comments

Posted in Healthy Recipes

Tagged Healthy Recipes

Fancy Fish Dinner in 5 Minutes or Less!

Posted on September 3, 2009 | 2 comments

Reading the All Pro Diet inspired me to try to eat more fish. Fish is a great source of healthy omega-3 fatty acids and lean protein. So, the past 2 nights I’ve whipped up 2 different simple and delicious fish dinners, both in under 5 minutes. Here’s how I did it:

Night #1: Grilled Salmon with Spinach and Whole Wheat Couscous

I made this recipe using my beloved George Forman Grill. I highly recommend getting one for quick and simple meals! Steps:

Warm up the George Forman grill
Sprinkle lemon pepper seasoning on a filet of fresh salmon
Cook on the grill for 1 minute
Finish cooking the fish in the microwave. It usually takes about 1 minute, depending on the thickness of the filet. Check to make sure fish is cooked all the way through. Finishing the cooking in the microwave keeps the fish nice and moist!
While that’s cooking, prepare the spinach using my “20 second spinach” recipe and cook the couscous according to package directions (cooks in 5 minutes).

That’s it! A delicious, date-worthy meal in minutes! I love the way the grill makes the salmon crisp on the outside, warm on the inside.

Night #2: Poached Tilapia

Tilapia is a mild, white fish. Simmer it in a delicious sauce of your choice, and serve with brown rice or couscous and fresh steamed vegetables. I used Trader Joe’s Eggplant Caponata, which I would give a B-. It was a little too salty/green olivey for me (but if you like green olives—go for it!). Try any simmer sauce that tickles your fancy, such as Indian Korma, Thai Curry, or Mexican salsa. Here’s how it’s done:

Spray a skillet with canola oil, add your filet of fresh tilapia
Pour the simmer sauce of your choice all over the fish and cover the skillet with a lid. (Throw in a few veggies too if you like!)
Simmer for 4-5 minutes, stirring occasionally to keep fish from sticking.
Serve with the sides of your choice.

Viola! Even I can’t believe how simple this was!

2 Comments

Posted in Healthy Recipes

Tagged Healthy Recipes

Nicole’s Top Picks from Trader Joe’s

Posted on September 2, 2009 | 13 comments

If you are fortunate enough to have a Trader Joe’s nearby, then I’m sure your are familiar with it’s awesomeness. Trader Joe’s is basically a health food grocery store with reasonable (and sometimes even dirt cheap) prices. Here are some of my favorite Trader Joe’s products:

1. Just the Clusters Maple Pecan Granola- This stuff is amazing. Little spoonfuls of heaven. Like most granolas, it’s higher in fat and sugar than regular cereal, so I like to mix it with another whole grain cereal, like Shredded Wheat or Quaker Oatmeal Squares. I like to top this blend off with chopped apples and cold skim milk. I also really enjoy the Vanilla Almond flavor, topped with fresh strawberries or blueberries.

2. Nuts about nuts: Trader Joes has an amazing selection of nuts and nut butters, at a very reasonable prices! Some of their nut butters include peanut, almond, cashew and sunflower. Stick with natural nut butters with no added hydrogenated oils in the ingredient list. Nuts are great sources of healthy fat. Walnuts, in particular, are high in omega-3s!

3. Spicy Peanut Vinaigrette: This salad dressing is awesome! It blends Asian peanut flavors with hints of Hispanic Jalapeno and cilantro. Plus, it’s low in fat (just 4 grams per serving!) I love this dressing tossed with an Asian style green salad (lettuce, cabbage, carrots, snow peas) topped with dry roasted peanuts. I tried it for the first time at one of the little sample stands they have at Trader Joe’s. So far, it’s the only time I’ve immediately purchased what they were selling!

4. $2 buck Chuck! More formally known as Charles Shaw, this wine has a price that can’t be beat: $1.99! This is actually an award winning winning wine, according to Wikipedia! I do a lot of cooking with wine, and this wine is perfect. It adds great flavor to my favorite meals, like my 15 minute Sun-dried Tomato Pesto Pasta. And, I don’t mind drinking a glass with my meal either! My current favorite is the Shiraz. For more great wines from Trader Joe’s, check out this Top Ten List from Jason’s Wine Blog.

What are your favorite items from Trader Joe’s?

13 Comments

Posted in Favorite Products

When Olive Oil Becomes Unhealthy…

Posted on September 2, 2009 | 2 comments

One of my readers recently asked me, “How long can I store olive oil for?” I wasn’t totally sure, so I looked it up in my handy Encyclopedia of Foods, which is edited by experts from the Mayo Clinic, Dole Foods and UCLA. I was shocked at what I found!

According to the encyclopedia, not only should olive oil only be stored for a few months after opening, but you should also avoid cooking food with Extra Virgin Olive Oil. This is because exposure to excess air, light or heat causes the fat to oxidize. When fat oxidizes, harmful substances called “free radicals” are produced that cause damage to our body’s cells.

Extra virgin olive oil is considered the highest quality olive oil. However, compared to other oils, has a relatively low smoke point (about 250 degrees F). This is the temperature at which it starts to smoke and decompose. Therefore, it is recommended to save extra virgin olive oil for salads, sauces and garnishes. Regular and light olive oil is better for cooking, as their smoke points are above 400 degrees.

Regarding the storage of olive oil, the Encyclopedia of foods recommends storing olive oil in a cool, dark location, and in a tightly sealed, opaque container for 1 year before opening or a few months after opening. They also report you can store in the refrigerator to make it last longer. (Note it may become cloudy, but this will not affect flavor, and the cloudiness will resolve when it is returned to room temperature.) They also report you can test olive oils freshness by smelling it. If it smells musty or fishy, toss it out.

So, how is this info going to affect how I use olive oil? I’m not sure yet. I do sauté food in extra virgin olive oil, but not usually at a very high heat, or in very great quantities. (I enjoy Pam Olive Oil spray, pictured right!) Free radicals are bad, but they are everywhere in our environment, and they are combated in our bodies by antioxidants found in fruits and vegetables (which I eat a lot of!). Olive oil has so many other health benefits, such as being rich in healthy monounsaturated fats, that I hesitate to use less of it or switch to another oil.

What do you think? How concerned should we be about cooking with olive oil, or aged oils?

2 Comments

Posted in Nutrition Info

Tagged Olive oil, olive oil and cooking, olive oil and oxidation, olive oil and storage

One Pot Moroccan Stew

Posted on August 30, 2009 | 4 comments

Moroccan Stew

This dish is a simple and delicious way to get in lots of veggies. Because you can make it in just one pot, it is easy to make and easy to clean up afterward! Here’s how it’s done:

Ingredients:

All of your favorite vegetables, chopped (here I used eggplant, zucchini, spinach and onion)
1 large can of diced tomatoes
1 can of garbanzo beans (you can also cook them from dried beans, but then you have to use another pot!)
1 can of chicken or vegetable broth
1 Tablespoon garlic
Spices: 1 Tablespoon curry powder, 1 Tablespoon ground cumin, 2 teaspoons cinnamon, dash of salt and pepper
1 cup whole wheat cous-cous or instant brown rice (okay, I actually prepared this in a separate pot and mixed it together afterward. But I’m pretty sure it would work in one pot if you added a little extra water.)

Directions:

1. Add all ingredients to a large pot, cover and simmer for about 30 minutes or until vegetables are tender!

Note: The key to this recipe is the spices! Feel free to add greater amounts to taste.

4 Comments

Posted in Healthy Recipes

Tagged Healthy Recipes, stew, Vegetarian, vegetarian recipes

How to Eat Healthy with No Time and No Money

Posted on August 28, 2009 | 3 comments

Before I gave a series of lectures for the employees at Holt of California, I asked what they considered to be the major barriers to eating healthfully. Their response: not enough time and not enough money! As an over-worked, unpaid dietetic intern, I was experiencing those challenges as well. However, my personal commitment to healthy eating forced me to come up with some solutions. Here are some of my tips for eating healthfully with no time and no money:

1. Drink tap water! Forget sodas, bottled water and other expensive drinks. Tap water is free! Not only that, tap water water is better for the environment and contains cavity-preventing fluoride. Staying hydrated prevents dehydration headaches (the cause of 70% of all headaches), keeps you from overeating and keeps skin healthy. So save the money you would have spent on other beverages, and use it to buy healthier food!

2. Plan ahead, and buy in bulk at the grocery store. A weekly trip to Costco, Walmart or Sam’s Club rather than several trips to a nearby store saves you both time and money. Stock up on healthy, low cost staples like oatmeal, brown rice, dried beans and canned goods.

3. Buy seasonal, locally grown fruits and vegetables from the farmers market. Think the farmers market is too expensive? Think again! See my Top 5 Secrets to Scoring Great Deals at the Farmer’s Market blog by clicking here.

4. Make a healthy dinner in bulk 1 night per week. Cooking in large quantities saves you time and money. Plus, leftovers = healthy meals all week long! So pick a night (mine is Sunday), find some large pots and pans and get cooking!

5. Pack a lunch. This doesn’t take too much time, and it certainly saves money. Consider the following:

Peanut butter and jelly on whole wheat bread
- $0.60, 3 minutes to prepare
1 locally grown apple
- $0.30, 0 minutes to prepare
Chopped cucumber
- $0.50, 2 minutes to prepare
1 container of fat-free yogurt
- $0.60, 0 minutes to prepare
Total= $2.00, 5 minutes to prepare

Outgrew PB&J in the 4th grade? How about dinner leftovers, bean dip + baked pita chips, or salad wraps? I like to portion out my meals in plastic containers for the entire week on Sunday so I can grab it and go.

6. Choose healthier convenience foods. If you really get stuck and you’ve got to grab something quick, you can still make a healthy choice! If it’s a packaged food: read the label. Look for something low in saturated fat with a short ingredient list. Eating out? Check out http://healthydiningfinder.com/ to find some healthier options nearby.

What are your tips for eating healthfully with limited time and a limited budget?

3 Comments

Posted in Uncategorized

The All-Pro Diet

Posted on August 20, 2009 | Leave a comment

Mitzi Dulan, Registered Dietitian and owner of NutritionExpert.com has teamed up with NFL tight end Tony Gonzalez to write The All-Pro Diet, just released in stores this week. This isn’t your average muscle-man diet book promoting an 80% protein-based diet… this diet is actually based on sound nutrition principles that anyone can apply to improve performance and live a healthier life.

Here are some tips you’ll find in the book:

1. Eat at least one plant based meal per day.

2. Read food labels and look for foods with ingredients that are easy to pronounce with short ingredient lists or single ingredients.

3. Eat more whole grains, fruits and vegetables

4. Stop eating when satisfied

According to Gonzalez, this diet helped him take his game to the next level, and as a result, he broke two NFL records for most touchdowns and receptions by any tight end in NFL history.

To purchase the book on Amazon: click here.

15 minute Sun-dried Tomato Pesto Pasta

Posted on August 19, 2009 | 3 comments

Yum! This recipe is deliciously simple. Start by gathering the ingredients:

4 boneless, skinless chicken breasts, chopped into 2 inch pieces (Or leave out if you’re going vegetarian-style!)
Cooking oil spray (olive oil preferred)
1 eggplant, cubed
4 cups fresh spinach
10 ounce jar Sun-Dried Tomato Pesto (I like Classico brand, found next to spaghetti sauces at the grocery store)
1/4 cup red wine
1/4 cup water
2 Tablespoons balsamic vinegar
1 package whole-wheat spaghetti

Directions:

In a bowl, stir together pesto, wine, water and balsamic vinegar. Set aside.
Spray a skillet with cooking oil spray. Sautee the chicken over medium high heat, about 2 minutes each side.
Add the eggplant, spinach, and pesto mixture. Turn heat to low, cover and continue to cook for 6-8 more minutes, or until the chicken is cooked through.
Cook the pasta according to directions.
When finished, toss everything together and serve!

Here, I actually cooked the veggies separately from the chicken. But I would recommend doing it all together for simplicity! The eggplant really takes on the flavor of the pesto and tastes delicious!

This recipe was inspired by the Meals in Minutes Cookbook by the American Heart Association. Click here to purchase the book on Amazon.

3 Comments

Posted in Healthy Recipes

Tagged Healthy Recipes, Italian recipes, pasta recipes, vegetarian recipes

Top 5 Secrets to Scoring Great Deals at the Farmers Market

Posted on August 17, 2009 | 8 comments

Find out how I got 30 lbs of peaches for $4 today....

Find out how I got 30 lbs of peaches (and one plum) for $4 today....

The farmer’s market can be a great place to get deals on fresh produce, if you know a few tricks! Here are my top 5 tips to scoring great deals at the farmers market:

5. Find the biggest market in your area: It’s the laws of capitalism: more vendors means more competition, which equals better prices! Find a farmer’s market near you at http://www.localharvest.org/.

4. Shop around: Take some time to browse around for the best deals. Chances are, many vendors are selling similar items.

3. Buy in bulk: You might be able to get a better deal if you buy more! Many items freeze well if you can’t eat them all. For tips on how to freeze fruits and vegetables, click here.

2. Become a regular: Pick out your favorite farm vendors and visit their stand regularly. Once they start to recognize you, they might just throw in little extras for you. One of my favorite farm vendors gives me entire bags of produce free of charge.

And the number one trick to getting great deals at the farmers market…

1. Go when the market is about to close: When it’s time to pack up and go home, many farmers slash produce prices so they don’t return home with excess inventory that they must pack, unload, and unpack all over again. This is my best tip, and how I got 30 lbs of peaches for $4 today!

Me with one of my bargain peaches from the Sacramento Farmers Market

8 Comments

Posted in Uncategorized

Take a peek in Nicole’s Recipe Box

Posted on August 14, 2009 | 1 comment

It seems that more and more these days, we’re getting our recipes online rather than from cookbooks. I have been using Allrecipes.com for many years now to find tasty new recipes! Check out a few of my favs:

1. Joy’s Prizewinning Trifle: http://allrecipes.com/Recipe/Joys-Prizewinning-Trifle/Detail.aspx

Photo by Darcey55

This beautiful dessert is always a hit! And it’s super easy to make it low-fat: simply use low-fat or fat-free sour cream and whipped topping. Angel food cake is usually already low in fat. I usually buy a pre-made one to save time.

The fruit is the best part! It brings color and nutrition to this delicious dessert. Decorating the cake with the fruit is fun too!

2. Slow Cooker Meditarranean Stew: http://allrecipes.com/Recipe/Slow-Cooker-Mediterranean-Stew/Detail.aspx

This delicious stew makes it easy to get in your veggie servings! I usually experiment with the vegetables (I’ve never actually added the okra yet). You can also cook this recipe in a pot on the stove to save time! (Cook until tender, about 45 minutes.) Don’t skimp on the spices! (I usually add extra!)

3. Butternut Squash Ravioli with Sage Brown Butter Sauce: http://allrecipes.com/Recipe/Butternut-Squash-Ravioli-with-Sage-Brown-Butter-Sauce/Detail.aspx

This one’s a little time consuming, but oh so delicious! Using wonton-wrappers as suggested in the recipe is a great little trick! I usually just use one wonton wrapper per ravioli and fold it in half. Water works just as well as the egg whites to help it stick. Just don’t use too much squash or the ravioli might burst! (Also, I have yet to add the Parmesan cheese. The filling tastes great without it! I recommend making it without the cheese, and then adding a little on top if you want it!)

Fresh sage is essential to the sauce! However, instead of using butter, I saute the sage in a little olive oil, and then add pre-made butternut squash soup (it usually comes in a carton; try Pacific Foods Creamy Butternut Squash Soup.) This substitution will make your recipe low in fat!

So there you have it! What are some of your favorite online recipes?

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Posted in Healthy Recipes