From the monthly archives:

September 2011

California Avocado and Mango Chicken Salad

by Janet on September 30, 2011

IMG_1221My dietitian pals Liz Weiss and Janice Bissex over at the Meal Makeover Moms’ Kitchen created this delicious recipe for the California Avocado Commission that they demonstrated at the American Dietetic Association’s Food & Nutrition Conference & Expo in San Diego earlier this week.

IMG_1220I was surprised how much I really liked this chicken salad — which they served on top of an endive leaf for a perfect appetizer-sized portion.  You could also use to stuff a pita, roll up in a wrap our add to a bowl of leafy greens.  It was so good that I just had to share (a more detailed update of my trip to the conference is in the works!)

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California Avocado and Mango Chicken Salad

Ingredients

2 tablespoons orange juice
2 tablespoons white wine vinegar
2 tablespoons chopped fresh basil
2 teaspoons chopped fresh mint
1  clove garlic, finely minced
3/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
1½ tablespoons extra-virgin olive oil
2 cups shredded rotisserie or roasted chicken
2 ripe California avocados, peeled, seeded and cut into ¼-inch dice
1 ripe mango, peeled, seeded and cut into ¼-inch dice
32 endive leaves (from about 4 medium-size heads)

Instructions

1. In a large bowl, whisk together the orange juice, vinegar, basil, mint, garlic, salt, and pepper until combined. In a slow, steady stream, add the oil, whisking constantly, until creamy and emulsified.

2. Add the chicken, avocado, and mango and stir gently to combine. Season with additional salt and pepper to taste.

3. Divide the mixture evenly between the endive leaves.

Yield:  Makes 8 Servings (about 32 filled endive leaves)

Nutrition Information per Serving (4 filled endive leaves): 170 calories, 9g fat (1.5g saturated, 6g monounsaturated, 1g polyunsaturated), 135mg sodium, 460mg potassium, 12g carbohydrate, 5g fiber, 12g protein, 10% vitamin A, 35% vitamin C

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Here’s Liz Weiss whipping up the dressing for the chicken salad (no mayo in sight) that includes orange juice and white wine vinegar with fresh herbs and garlic.

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It’s Back to School: The Family New Year

by Janet on September 5, 2011

It’s Labor Day.  Summer break is officially over.  Tomorrow is the first day of school for our kids and we’re getting ready for a new routine.

I’m glad to see our school make a few changes.  For instance, now snacks can only be fresh fruits or vegetables.  They shared a note with the parents and provided all sorts of ideas for different fruits and vegetables to pack for snack time.  I liked that.

6023339428_78be6c42fc_bBack-to-school marks a new beginning.  Think of it as the Family New Year.  It’s an opportunity for everyone to get into a new routine and make some healthy changes.  But keep in mind, for changes to become habits you need to make small steps.

I wrote about the power of small steps in my latest post for Cooking Light’s 12 Healthy Habits program, along with some tips to help make your habits stick.  Check out the original article on The Twelve blog:  Small Steps to Change Your Life.

A few of the tips:

  • Change your environment. Make sure your fridge and pantry help support your healthy habits. Get rid of tempting foods, snacks, and drinks that trigger regretted behavior. Keep fresh fruit in bowls on the counter, and wash and cut fresh veggies ahead of time and keep at eye-level in the fridge for easy snacking. Make the healthy choice the convenient choice.
  • See for yourself. Create your action plan and visualize yourself carrying it out. Researchers have found that visualization techniques—or mentally rehearsing buying, preparing, and eating healthy food—helps people actually change their eating habits.
  • Get inspired. Find someone who succeeded in making the positive changes you want to mirror. Use these successful role models to keep you motivated.
  • Celebrate victories. Pat yourself on the back for making some new, positive changes—no matter how small. When you begin to succeed, you gain self-confidence, which leads to greater success. As behavioral experts say, “nothing succeeds like success.”
  • Give it time. Don’t get impatient. It takes time to establish a new habit. One recent study found that it takes an average of 66 days before a new habit becomes automatic. So commit to 30 days, then the next month will be much easier to sustain.

Happy Labor Day!  Are you making a fresh start this time of year?  If you’re following the 12 Healthy Habits program and you’ve had success making positive changes, tell me your story.  Send me an email at healthyhabits.janethelm@gmail.com.

[photo credit: madlyinlovewithlife on flickr]

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More Praise for Purple Produce

by Janet on September 4, 2011

592302749_907a656010_oPurple produce does it again.  This time it’s potato’s turn.

I’ve previously written about my love of purple vegetables, including this article in the Chicago Tribune.  It turns out the same compounds that put blueberries on the map as a superfood are what make purple vegetables potential disease fighters, too.

This latest study found that a couple of servings of purple potatoes a day helped  lower blood pressure as much as oatmeal.  Joe Vinson, a professor of chemistry at the University of Scranton in Pennsylvania, analyzed 18 patients who ate six to eight small purple potatoes (about the size of a golf ball) twice daily for a month and found their blood pressure dropped by  3.5 and 4.3 percent without gaining weight.

Most patients were either overweight or obese, and many were already taking medications for high blood pressure during the study, which was funded by the U.S. Department of Agriculture and was recently presented at the national meeting of the American Chemical Society.

I’m glad to see this study get so much attention in the press, including this great recap written by registered dietitian Elisa Zied for MSNBC.com. (which features some super ideas for using potatoes by another registered dietitian and chef Jackie Newgent).

Potatoes are not deserving of their bad rap (if you steer clear of the deep fryer and fatty toppings).  Purple potatoes are becoming increasingly available in supermarkets and specialty stores.  I know I spotted them during  my visit to The Central Market in Austin.  I also frequently see them at farmer’s markets and on restaurant menus.

Maybe this study will also shine a positive light on all potatoes.  All spuds are good sources of potassium, and this mighty mineral plays a powerful role in reducing blood pressure.

So I say, embrace the purple potato.  But give the others a chance too.

[photo credit: La Tartine Gourmande on flickr]

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