Do it like the French….eating less!

Today I listened to Brian Wansink, Ph D from Cornell University the food authority or food spy has been studying food cues that makes us overeat! His principles include change your environment because you are hard wired and changing your mind is a difficult thing. Using internal cues to tell if you are full instead of any empty bag, empty plate or the end of a TV show. Portion out your plate and sit 6 feet away from seconds, use a smaller plate, bowl and tall glasses are all cornerstones to his “ripple effect” for eating less instead of counting calories. Read more about his well-documented research.

Dietitian’s Pick for April is Full Circle Omega-rich Eggs!

Here are two of my favorite egg recipes. The frittata is a great brunch idea and the other is a great kid-friendly recipe.
Garden Vegetable Frittata Serves 8
All you need:

• 1 small zucchini, thinly sliced (Produce)
• 1 small yellow squash, thinly sliced (Produce)
• 1 small onion, chopped (Produce)
• 1 cup part-skim mozzarella cheese
• 1 medium tomato, sliced (Produce)
• ¼ cup crumbled feta cheese (Dairy)
• 2 eggs (Dairy)
• 4 egg whites (Dairy)
• ½ cup fat-free milk (Dairy)
• 3 tablespoons chopped fresh basil, divided (Produce)
• 1 clove garlic, minced
• ¼ teaspoon salt (Aisle 5)
• ¼ teaspoon pepper (Aisle 5)
• 1/3 cup grated Parmesan cheese (Dairy)
• ¼ cup chopped green onions or chives (Produce)
All you do:

1. In a large bowl, combine the zucchini, squash and onion. Cover and microwave on HIGH for 9 minutes; drain.
2. Coat 9-inch pie plate with cooking spray. Transfer cooked vegetables to the pie plate.
3. Top with mozzarella cheese, tomato and feta cheese.
4. In a large bowl, whisk the eggs, egg whites, milk, 2 tablespoons basil, garlic, salt and pepper. Pour over the cheese and tomato mixture. Sprinkle with Parmesan cheese.
5. Bake uncovered at 375 degrees for 45-50 minutes or until knife inserted comes out clean. Let stand 10 minutes before serving. Sprinkle with chopped green onion or chives and remaining basil.
Adapted from the Comfort Food Diet Cookbook
Nutrition Facts per serving: 110 Cal, 6 g fat, 3 g saturated fat, 65 mg cholesterol, 320 mg sodium, 5 g carbohydrate, 1 g fiber, 4 g sugar, 10 g protein.

Egg Chicks Makes 10
All you need:
10 hard cooked eggs, peeled Hy-Vee salt and pepper, to taste
2-3 tbsp reduced-fat Hy-Vee mayonnaise Salad greens
1 tbsp Hy-Vee mustard Black olive
½ tsp pickle juice Carrot slice
All you do:
1. Holding egg upright, cut upper third off and scoop the yolk into a bowl. Save white tops.
2. Prepare egg salad by mashing yolks and combining with mayonnaise, mustard, pickle juice, salt and pepper.
3. Line plate with salad greens. Stand each egg upright and stuff with egg salad making it rounded at the top for chick’s face. Place on lettuce.
4. Cut small dots out of olives for eyes and a small triangle from carrot for beak. Stick on egg salad.
5. Place egg white top on egg salad for chick’s head.

Roasted Brussels sprouts, never knew they could taste this good!

Dietitian Pick of the Month:

Brussels Sprouts

Brussels sprouts are packed with nearly all your daily needs for vitamin K, which is essential for blood clotting and bone health. They are a member of the cruciferous vegetable family and contain cancer-protecting compounds and glucosinolates, which stimulate the body’s natural detoxification system. Brussels sprouts are also an excellent source of vitamin C which helps maintain a healthy immune system, and they contain lutein and zeaxathin, two nutrients important for healthy vision. All vegetables have a small amount of naturally occurring sugar; roasting at high temperature caramelizes those sugars and causes chemical reactions that reduce bitter flavors.  If you over-cook some vegetables, such as Brussels sprouts, the sulfur compounds (which taste bitter) go through another chemical reaction which causes even more bitter compounds and stinky flavors.  Try our Caramelized Brussels Sprouts or Roasted Brussels Sprouts recipes below!

Caramelized Brussels Sprouts

serves 4


All you need:     

  • 12-14 large Brussels sprouts          
  • 1 tbsp olive oil              
  • 2 cloves garlic, minced            
  • pinch sea salt             
  • 2 tsp brown sugar                                            
  • 1/4 cup roughly chopped pecans or walnuts, toasted
  • Optional: fresh orange juice, minced fresh ginger

All you do:

  1. Slice each Brussels sprout very thinly until you have a mound of feathery Brussels sprout ribbons.
  2. Heat the olive oil over medium-high in a large skillet and sauté the garlic for 30 seconds.
  3. Add the Brussels sprouts and continue sautéing for another 4-5 minutes, until bright green and tender.
  4. Add sea salt and brown sugar and toss together.  Finish by adding toasted nuts. Optional: squeeze a few tablespoons of fresh orange juice over dish or add some minced fresh ginger for some extra heat. 
  5. Serve and enjoy!

Roasted Brussels Sprouts                      

All you need:

  • 1 red onion, peeled and cut into ½-inch pieces
  • 6 cups rinsed, drained, halved Brussels sprouts, rinsed, drained and halved
  • 4 medium carrots, peeled and cut into ½-inch pieces (about 2 cups)
  • 3 tablespoons olive oil
  • 3 tablespoons Gourmet Garden Mediterranean Herb Blend (or 2 minced garlic cloves + 2 ½ tablespoons fresh herbs, such as thyme, parsley, oregano)
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 3 tablespoons dry vermouth or dry white wine
  • 6 tablespoons shredded Parmesan cheese, divided
  • 1-2 tablespoons balsamic glaze, such as Colavita Balsamic Glace


All you do:

Heat oven to 425 degrees.  Line two large roasting pans with aluminum foil; spray with non-stick spray. 

  1. In a large bowl, toss the onion, Brussels sprouts and carrots with olive oil, herbs, salt and pepper.  Mix well.  Divide between pans and spread in an even layer so vegetables are not crowded together (they need space for air to circulate and for caramelization to occur).  
  2. 2.      Sprinkle with the vermouth or dry white wine.  Place in oven and roast the vegetables for 12 minutes.  Sprinkle each pan with half the Parmesan and toss gently.  Continue roasting until vegetables are well browned, and just fork-tender, about 5-8 minutes longer.  Drizzle with balsamic glaze.  Serve. Serves 4

*To substitute frozen Brussels sprouts: Microwave 3 (16-ounce) packages frozen Brussels sprouts in a microwave-safe bowl; cover with plastic wrap.  Microwave for 3 minutes on power 6; toss to redistribute.  Cover and return to microwave; cook for another 2-3 minutes on power 6 or until thawed.  Cut in half and proceed with step 2 in recipe.

The information is not intended as medical advice.   Please consult a medical professional for individual advice.