Health Blog

Cooking on the Q

With Memorial weekend just around the corner, hopefully you have read my last blog about how to get your barbecue primed and ready for grilling season. This is monumentally important before you begin your outdoor culinary ventures as it can facilitate even cooking and enhance overall flavor. If so, grab your tongs as it’s now time for cooking on the Q!
What and how a person grills is only limited by their imagination. Instead of just barbecuing meat, fish or poultry, why not try cooking your entire meal on the grill? Roasting vegetables on the barbecue brings out additional depths of flavor that you don’t otherwise get with alternative cooking methods. Large size vegetables can be lightly oiled and seasoned then tossed directly onto the hot grates. For smaller pieces, it may be easier to skewer them or place them in a slotted grill basket for searing. The latter acts as a cooking vessel and allows the food to be stirred or flipped without falling through the grates.
Another excellent food that cooks well on a hot grate is fresh fruit. Oh, the sweet yet savory flavor that is created from seared peaches and pineapple is outstanding. Grilled fruit is extremely versatile and can be used an appetizer, accompaniment to the main meal, dessert or simply added as a beautiful garnish with those distinguished chargrilled marks providing an aesthetic finishing touch to any meal.
There are numerous methods and techniques one can use to prepare food on the outdoor barbecue. Using foil pouches is a fun and easy approach for making individual meals in advance. This is a great opportunity to get the entire family involved, as they can each create their own dinner packet and spice it up as they please. To do this, simply place a portion of meat, fish or poultry onto the center of a piece of heavy duty foil, then layer with thinly sliced potatoes or parboiled rice and top with fresh vegetables, or even fruit! Season to taste, crimp all edges tightly and place on the preheated grates!
Barbecuing is also an excellent method for adding smoked flavor to your foods. This can be done by placing pre-soaked wood chips into a metal smoker box, or to create your own holder, simply wrap the chunks of wood tightly in foil, and puncture holes at the top to allow smoke to escape. Place wood chips on the hot grill 5-10 minutes before adding your food so that it allows ample time for a smoky aroma to build. Commercial smoking pellets are available in a variety of bouquets and flavors, ranging from mesquite and hickory to even apple and herbed rosemary blends. But remember, if you are conjuring up your own wood to smoke, do not use pressure treated chips!
For now, my hope is that I have gotten your creative juices smoldering, so that the next time you head outdoors to barbecue, you too will have fun trying new and exciting grilling techniques. But remember, before you start your culinary endeavors, it’s crucial to properly prepare your grill! For more recipes including marinades and cooking times click here , and to watch a video on how to turn your barbecue into a smoker, click here

Until next time, here’s to healthy eating! Lori Dodds, RD, LD is a registered dietitian at The Corvallis Clinic Nutrition Services Department.

Follow me on Pinterest, Twitter and LinkedIn.

— Lori Dodds, RDLD

Posted

May 23, 10:40 AM – Leave a comment.

Heatin' up the Grill

What a difference a couple weeks can make! The transformation from our cold wet weather to now enjoying bright sunshine and 80 degree days has definitely captured and directed my attention toward outdoor grilling! But before taking that stored away barbecue out of hibernation and slapping down delicious food, there is one critical thing to do….Prepare your grill!
Outside of an annual thorough cleaning of a barbecue which is recommended at least once a year, and more often if it’s in high use, the typical cleaning of the grill is quite simple. It is always a good idea to refer to owner’s manual for specifics of maintenance and cleaning, but if you don’t have it, here are some basic guidelines to get you cooking.
Fortunately, properly preparing the typical grill prior to cooking is pretty easy and straightforward. The following tasks are suggested both before and after each cooking session and take very little time.
The first step is to simply crank up the heat, close the lid, and let it get smoking hot for about 10-15 minutes. This will burn and degrade most, if not all, leftover organic matter that was on the cooking bars and around the inside of the chamber, turning the food residue into carbon. Once thoroughly heated and with the smoke subsided, open the lid and carefully brush the cooking surfaces with a wire brush. This will remove any remaining chunks of carbon and debris. Next, using tongs and an old rolled up towel or paper towel, carefully wipe the black dust from the cooking bars. Again using tongs, dip some rolled up paper towels into a dish of vegetable oil and coat the grates. This is called “seasoning” and will help create a nonstick surface. Lastly, make sure to check the grease pan to ensure it does not overflow and catch fire. Now you are ready for grilling!
Following these few simple steps not only allows your food to cook more evenly, but it also enhances flavor and increases the longevity of your grill.
For more information on maintaining your barbecue, click here
Or find some nutritious barbecuing recipes

Until next time, here’s to healthy eating! Lori Dodds, RD, LD is a registered dietitian at The Corvallis Clinic Nutrition Services Department.

Follow me on Pinterest and Twitter.

— Lori Dodds, RDLD

Posted

May 23, 10:40 AM – Leave a comment.

Pizza Simply Homemade

Food & Fitness Fundamentals

Did you realize that 93 percent of Americans eat at least one slice of pizza per month, and that 350 slices of pizza are eaten every second? For fun and interesting facts found about pizza, click here . Taking the initiative to create your own pizza allows for the opportunity to use your imagination, and to construct a tasty healthy concoction using fresh ingredients that may not be typically found at your local pizzeria. Making pizza at home is not only quick and easy, but can be a fun family event as well as easy on your wallet. Ordering from a restaurant or cooking a frozen pizza at home is commonly more expensive.

Photo provided by Lori Dodds, RD, LD

Special equipment is not a necessity; however, I do highly recommend using a pizza stone and pizza wheel. A pizza stone when preheated in a hot ~450 degree oven creates the perfect even cooking and browning needed for a nice yet delicate crust. Nothing is more disappointing than picking up a soggy, limp piece of pizza! The stone can also be used as a cutting board and is additionally a good method to keep pizza warm. The use of a simple pizza wheel for slicing is really the way to go. It provides quick clean cuts without disturbing the toppings and making a mess of the end product.
If you are not up to making your own pizza dough, fret not. Prepared dough is now commonly found in many grocery stores, pizzerias, and certainly in the specialty markets. Pizza dough can be purchased frozen or refrigerated, and enables the pizza making process to be extremely fast and carefree. Once the dough is lightly floured and rolled out, the next step of adding toppings is creativity at its best! The basic sauces used can range from marinara, to pesto, white sauce, bbq or my latest creation … sweet chili sauce. Layering the remaining ingredients is only limited by your imagination. I encourage adding fresh herbs and vegetables, such as basil, dill and red bell peppers, as it not only immediately showcases the pizza esthetically, but also brightens and enhances the flavor, and contributes nutritionally toward a healthy low-calorie meal.
So the next time you are craving a pizza, consider taking as little as 30 minutes and create your own healthy pizza instead of ordering out or purchasing a frozen meal from your local market. Not only is homemade pizza more convenient and less expensive than retail; it can be an enjoyable meal making experience that engages both family and friends.
Get one of my newest recipe creations called High Thai’d Shrimp.
Until next time, here’s to healthy eating! Lori Dodds, RD, LD is a registered dietitian at The Corvallis Clinic Nutrition Services Department.

Follow me on Pinterest and Twitter.

— Lori Dodds, RDLD

Posted

May 23, 10:40 AM – Leave a comment.

National Nutrition Month® Turns 40!

Food and Fitness Fundamentals

This year commemorates the 40th anniversary of National Nutrition Month®! This campaign was originally established by the Academy of Nutrition and Dietetics (A.N.D), formerly known as the American Dietetic Association, and is the world’s largest organization for food and nutrition professionals. This is the time of year when the Academy publicly acknowledges registered dietitians (RD) as the food and nutrition experts, and celebrates their significant contribution in educating Americans to eat healthy and be active. In 1973 this campaign began as a weeklong event, known as National Nutrition Week. Due to its popularity and public interest, it later transformed into National Nutrition Month®. In addition, March 13, 2013, marks the sixth anniversary of what is declared Registered Dietitian Day.

The A.N.D has deemed this year’s theme as “Eat Right, Your Way, Every Day”. The Academy’s mission is for registered dietitians and dietetic technicians to go beyond their normal routine and have a very strong, pronounced presence while educating Americans on how to return to the basics of healthy eating. This year’s primary focus is to concentrate on overall eating patterns and average daily intakes of food and beverages from all ethnic cuisines, verses one food or meal. Being physically active and having an established exercise routine is also encouraged in order to aid in overall health as well as to accomplish or maintain desired weight goals.

Registered Dietitians are the food and nutrition experts! It is crucial to know that anyone can call themselves a nutritionist; however, it is only the RD that has extensive educational and professional training not only in food and nutrition, but also in translating science based knowledge and research to Americans in a way that is understandable and applicable to daily living. Becoming a registered dietitian requires dedication and discipline. RD’s are required to comply with very strict academic and professional guidelines from both the A.N.D and the Commission on Accreditation for Dietetics Education (CADE). Education includes a bachelors degree; however, more than half of all RDs hold a masters degree or higher. After college is an internship, typically 6-12 months, which is followed by the passing of the national registration board exam. In order to maintain the registration credential, RD’s must conform with ongoing professional continuing education requirements that help ensure they remain current and up to date with food and nutrition research, recommendations and guidelines.

So the next time you want to decipher fact from fiction when it comes to food and nutrition, make sure you go to a trusted nutrition expert: a registered dietitian. And remember to Eat Right, Your Way, Every Day!

For more information on how RD’s can be of help to you, click here (10 reasons to visit an RD) or access the Academy of Nutrition and Dietetics website, a phenomenal resource of solid science based nutrition information.

Until next time, here’s to healthy eating! Lori Dodds, RD, LD is a registered dietitian at The Corvallis Clinic Nutrition Services Department.

Follow me on Pinterest and Twitter.

— Lori Dodds, RDLD

Posted

May 23, 10:40 AM – Leave a comment.

Quinoa, the mother of all grains

Food and Fitness Fundamentals

Did you know that the United Nations has declared 2013 as The Year of The Quinoa? Quinoa (pronounced Keen-wah), originated in the Andean regions of Ecuador, Bolivia, Columbia and Peru, and has been grown for human consumption for the past 4,000- 5,000 years. Although often mistaken for grain, quinoa is actually a small seed. Quinoa has significant nutritional value, and was a food staple for the Incas who deemed it as The Mother of All Grains. Currently, NASA is considering quinoa crop production for its Controlled Ecological Life Support System for long-duration spaceflights.
Quinoa is an ideal food for virtually everyone, especially vegetarians. Those with wheat, lactose and gluten intolerances benefit since it is easy to digest. When cooked it has a light fluffy texture and mild nutty taste, similar to white rice or couscous. The seeds come in an array of colors, including white, yellow, pink, orange, red and black. Quinoa is available in a variety of forms and can be purchased as prepackaged/boxed, or in bulk, dry flakes, flour and pastas. It can be eaten in a multitude of ways, e.g., soups and salads, in rice/flour substitutions, as well as for a breakfast cereal by adding honey, nuts and fresh fruit.
The nutritional value of quinoa is exceptional. One cup of cooked quinoa provides 222 calories, 39 grams carbohydrate, 8 grams protein, 4 grams fat and 5 grams of fiber. It contains all of the essential amino acids, making it a complete protein similar to meat, fish, poultry and eggs. It is saturated/trans fat and cholesterol free. Additionally, quinoa is higher in calcium, phosphorus, magnesium, iron, potassium, manganese, copper and zinc compared to wheat, corn and barley learn more.
Before cooking quinoa, it is important to thoroughly rinse the seeds in order to remove the saponins, which are found in the outer coating of the seed. Saponins are chemical compounds so bitter that they act as a deterrent for animals and birds during the plants’ growing season. They have a soapy texture and can also create a laxative effect if not removed. Washing quinoa seeds is easily done by placing the seeds in a small sieve and then running a strong force of cold water through them for a minute or two. Another option is to place seeds in a bowl of fresh cold water and let stand for a few minutes. Then rub the seeds together to create friction, rinse and drain.
There are two common methods for cooking quinoa, and each use a 2:1 ratio of liquid to quinoa. One is the stovetop method, similar to cooking rice in a pot. Bring water to a boil, stir in quinoa, cover and simmer for 10-15 minutes until all liquid is absorbed. When properly cooked, ring shaped sprouts that have popped from the seeds will appear. The other method (my personal favorite) involves using a rice cooker. Simply place washed seeds into a rice cooker, add the liquid, then cover and turn on. The rice cooker automatically turns off when cooking is complete. Allow the quinoa to rest without lifting the lid for 10 minutes. Typically quinoa has a slight crunch when eaten. When ready to serve, fluff with a fork, season to taste and enjoy!
Quinoa by itself has a rather bland taste. To help make quinoa an easy and tasteful part of your meal repertoire, here are a few tips that I have found helpful:
• Substitute chicken or other broth for water.
• Scrape off and stir in any caramelized darkened tidbits seen on the bottom of the pan, as this is yet another way to capture and enhance flavor.
• Keep cooked quinoa in a Ziploc bag for quick and easy snacks or accompaniment to a meal. When properly stored, it will last several days in the refrigerator.
• Prior to serving, add fresh herbs, spices, vegetables or poultry to create totally new and different meals within seconds.
So if are you unfamiliar with the Mother of All Grains, consider using quinoa as a new addition to your culinary endeavors. For recipe ideas click here.
Until next time, here’s to healthy eating! Lori Dodds, RD, LD is a registered dietitian at The Corvallis Clinic Nutrition Services Department.

Follow me on Pinterest and Twitter.

— Lori Dodds, RDLD

Posted

May 23, 10:40 AM – Leave a comment.