May 1, 2018 · 2:20 pm

Spring has sprung

Spring has finally arrived! It’s so nice to have more regular warm temperatures and sunshine. I was able to plant some of my garden last week. I put in strawberries this year. Fingers crossed it works out.

The great news with changing seasons is that new fruits and vegetables are in season. You often can spot what is season based on the price at the store. And depending on where you live, that may vary. For example, corn on the cob won’t be ready around me (in Colorado) for months. But fresh corn on the cob was deliciously cheap coming in from California. Thank goodness for different climate areas within the US.

Fruits and Veggies More Matters is a great resource for seeing what is in season and how to cook it. Here are some fruits and veggies they list for “spring”:

Aspragus
Peas
Snap peas
Lettuce
Artichokes
Apricots
Fennel
Strawberries
Rhubarb
Honeydew
Corn
Green Beans
Broccoli

Granted you can get most of these all year round. But prices and flavor are usually best when they are in season. Rhubarb in particular is hard to find out of season. Asparagus is much thinner and more tender (and much cheaper) when bought this time of year. So go enjoy some spring produce. My lemon vegetable risotto is one of my favorites this time of year. Happy eating!

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April 17, 2018 · 3:09 pm

Fig, Pig, and a Goat Pizza

I’ve been reading a lot about decision fatigue, particularly related to meal planning. Do you struggle with meal planning? I’ll admit it is not my 100% percent favorite activity. I do try to follow a few rules that make it easier.

1) We always eat leftovers on Monday.
2) We always eat breakfast for dinner on Tuesday.

Boom! 2 out of seven days are done and I didn’t even have to think about it. Usually. Breakfast for dinner at our house is usually clear out random ingredients in the fridge into a hash or omelets. Or just pancakes. Because my kids like it, and one night a week with no arguing over dinner is AMAZING.

Beyond those hard rules, things are more nebulous.

3) Mix up the proteins (not eat chicken 3 times).
4) Mix up the ethnicity (no tacos, burritos, and quesadillas in one week).
5) Weekend food on Fridays and/or Saturdays.

That last one may seem strange. But I went on an awful streak of planning big elaborate meals on Saturday night. The last thing I want to do on Saturday night is cook. But if I’ve planned pizza or burgers, I much less inclined to want to go out (since that is what I’d likely go get).

This pizza has been a HUGE hit for the adults in our house. The kids, I’ll be honest, stick to cheese or pepperoni. But I’m 100% ok with that. This sounds a little odd, but trust me. It’s delicious and simple. Perfect for this upcoming weekend. Enjoy!

Fig, Pig, and a Goat Pizza (Serves 4)

(Sorry for no picture this time. We ate it too quickly)

1 pizza dough (I use half of this recipe)
¼ cup jar fig jam/preserves
6-8 thin slices of prosciutto
4 ounces goat cheese
4 cups arugula
1 tablespoon lemon juice
1 tablespoon olive oil
¼ tsp salt
¼ tsp pepper

1. Preheat oven to 425. Prepare pizza dough according to directions, including parbaking for 7 minutes.
2. Spread jam evenly over pizza. Crumble goat cheese over the top. Drape prosciutto slices around the top.
3. Bake until done, about 8-10 more minutes.
4. Whisk together lemon juice, oil, salt, and pepper. Lightly dress arugula with dressing. Serve on top of pizza slices or on the side. (avoid lots of dressing getting on the pizza).

Recipe notes: I’ve used a couple different brands of fig jam. My new favorite has been a balsamic fig paste. If your jam is very chunky, you can cut up the figs to spread them out. I’m too lazy. In searching online, there is a lot of division over putting the prosciutto on before or after baking. We honestly didn’t taste much difference. If you have a preference, follow your heart on that.

Source: adapted from several sites online

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April 12, 2018 · 2:56 pm

Q&A: Ketogenic Diet

Q: Is the ketogenic diet helpful for brain health, remembering, clear thinking, etc?

A: Thank you as always for questions. I love hearing what nutrition topics are concerning everyone. With so much in the media, it is very hard to know what “real” people are focusing on.

The ketogenic diet is a high fat, low carbohydrate diet. Our body actually wants some level of carbohydrates for energy. Some organs, such as the brain, actually greatly prefer carbs to fats. If there are not enough carbohydrates, the body will burn fat and produce something called ketones. The brain can then use these ketones as a source for energy.

The ketogenic diet has been part of the treatment for epilepsy for many years. There are proven benefits for people whose epilepsy is not controlled well with medication alone. However, the diet needs to be closely monitored by a dietitian to ensure overall nutrient adequacy.

The ketogenic diet most people using it under generally “healthy” circumstances is really just another low carb diet like Atkins or South Beach. There are no proven benefits for weight loss or mental health or clarity. Many people do succeed with weight loss, but as with most diets, it is not sustainable when they go back to their traditional eating pattern.

Sorry this won’t give you the memory recall you hoped! Thanks again for the question.

Don’t forget you can always ask questions in the comments here or email me at kimberlykmarshgmail.com!

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April 4, 2018 · 8:27 pm

Salsa and Egg Avocado Toast

What is your opinion on hard-boiled eggs? Growing up, I never cared for them much. In college, I rediscovered them somehow and was hooked. My husband won’t touch them. My kids were mildly interested when we were dyeing our Easter eggs, but quickly lost interest.

If you are in the positive camp but are looking for some more “creative” ideas, look no further. I love this avocado toast. It is great for a quick breakfast or lunch. Go peel some colorful eggs and enjoy!

Salsa and Egg Avocado Toast (Serves 1*)

Salsa and Egg Avocado Toast

2 slices whole wheat bread
1 avocado, smashed
2 hard-boiled eggs, sliced
1 ounce cheddar cheese, crumbled
2 tablespoons salsa

1. Toast bread to desired degree of doneness.
2. Spread avocado over toast. Top with egg, cheese, and salsa.

Nutritional Information:

Calories: 755
Protein: 32 gm
Fat: 52 gm
Saturated Fat: 13 gm
Cholesterol: 401 gm
Carbohydrates: 47 gm
Fiber: 18 gm
Sodium: 861 mg

Recipe Notes: This makes a BIG serving. I would likely recommend starting with just one toast. But I HATE recipes that use up half of something (like an avocado) that doesn’t save particularly well. And the size of cheese is really easy to use up pre-sliced sandwich cheese. So I know the nutrition looks a bit crazy – mostly due to the avocado. Just take a deep breath and remember avocados have healthy fats.

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March 15, 2018 · 8:56 pm

Snicky Snacks

For a period of time when she was younger, my now almost 5 year old loved to call snacks “snicky snacks”. It was equal parts endearing and obnoxious, as many things with toddlers are.

Are you a snacker? For most people I’ve met, there is a clear divide here: those who snack and those who don’t. I am generally a moderate snacker – if it is available, I’ll snack. I LOVE snack foods and enjoy occasionally just making a meal of snacks. However, when I am pregnant and breastfeeding, my snacking is at Olympic training levels.

While to some of you that sounds delightful, sometimes it is hard. The trick with snacking is not over doing it and finding something “healthy”. And thinking about it as much as I have to in these scenarios is draining. I’ve been hearing a lot about decision fatigue lately, and I definitely get snack decision fatigue.

In honor of that, I thought today I’d share a list of some of my go-to healthy(ish) snacks. I hope they help you in any snacking ventures you are experiencing.

– Lowfat cottage cheese with fruit. Drained peaches canned in juice is my absolute favorite.
– Trail mix. I try to find one with plenty of dried fruit and maybe yogurt chips, no outright “candy”.
– Yogurt. With fruit, with granola, plain, I’m an equal opportunity eater. My personal favorites right now are Light and Fit Greek or Noosa.
– Popcorn. Home popped with a little Parmesan or the store bought white cheddar.
– Triscuits. Please try the fig and honey flavor.
– Veggies with hummus
– Cheesesticks with lunch meat. I try to keep this one sporadic as it is a bit of a salt bomb.
– Clif Zbars. Yes these are the kid versions. But I love them.
– Fig Bars.
– Leftover smoothie. If I can hide it from my kids, I usually make too much smoothie in the morning and love to save the extra for later.
– Muffins. I like to make big batches of 2 or 3 kinds of muffins and store them in my freezer.
– Avocado or almond butter toast.
– Tortilla chips with salsa or guacamole. This one definitely has to be in moderation. And I try to find salt free chips.

I’d love to hear some of your go to snacks. I’m always looking for variety. Happy snacking!

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March 7, 2018 · 9:10 pm

Wild Rice Pilaf

I find it useful to browse through my fridge and pantry occasionally to see what random items are lurking there. I often find ingredients I bought for one specific recipe then forgot to use the rest. Happen to anyone else?

Well, in case anyone is hesitant to try the delicious Chicken and Wild Rice Soup I posted recently for fear that the rest of their package of wild rice will go to waste, today’s recipe is the solution. This recipe was easy and delicious and cleared out the wild rice left in my package from the last batch of soup I made. Enjoy!

Wild Rice Pilaf (Serves 4-6)

Wild Rice Pilaf

½ tablespoon extra-virgin olive oil
¼ cup pine nuts
2 to 3 cloves garlic, smashed
1 to 2 strips lemon zest
¼ -½ teaspoon dried thyme leaves
1 cup wild rice, preferably whole not broken
4 cups low-sodium chicken broth
¼ teaspoon black pepper
¼ teaspoon lemon zest
Juice of 1 lemon
2 green onions, thinly sliced
3 tablespoons feta cheese crumbles

1. Heat the olive oil in a medium skillet or saucepan over medium heat. Add the pine nuts, garlic, strips of lemon zest, and thyme. Swirl and cook until the nuts and garlic are beginning to brown, about 2 minutes.

2. Add the wild rice and cook, stirring with a wooden spoon, until lightly toasted, about 1 minute tops. Stir in the chicken broth. Cover and bring to a boil. Reduce heat to maintain simmer and cook, stirring occasionally, for 45 minutes to 1 hour. Check the texture of the rice and, if needed, continue simmering until tender. Add more ¼ cup water as needed, if liquid runs out in the pan.

3. Remove from the heat. Remove the lemon zest before serving. Fluff with a fork. Stir in black pepper, remains lemon zest, and lemon juice. Top with green onions and feta cheese before serving.

Nutritional Information (amount per serving):

Calories: 187
Protein: 9 g
Fat: 7 g
Saturated Fat: 1 g
Cholesterol: 4 mg
Carbohydrates: 24 g
Fiber: 2 g
Sodium: 95 mg

Recipe notes: Make the lemon zest strips by running a vegetable peeler around a lemon. If that is too weird for you, you could just use the zest of ½ a lemon.

Source: slightly adapted from Tyler Florence, food network.com

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February 28, 2018 · 3:43 pm

Diets to Avoid in 2018

It is the end of February. That is crazy to me! Time is flying by. I hope you are doing well on any health (and other) goals you made for this new year.

I realized I forgot to post these earlier in the year. But a list of fad diets to avoid is always timely. Especially as I think we are all re-evaluating what has or has not worked for us in the last 2 months. If you are looking for a change-up in your eating routine, the British Dietetic Association (and I agree) suggest you AVOID these five diets: raw vegan, alkaline, Katie Price Nutritional Supplements, Pioppi, and ketogenic diet.

Here’s why:

Raw Vegan Diet: A vegan diet can be consumed safely if you are conscientious and take supplements for vitamins B12 and D. However, it is not going to magically make you lose weight. Calories are calories. And there is no benefit from consuming all foods raw. Some foods cannot be digested raw – like potatoes.

Alkaline Diet: The whole premise behind this diet is flawed. Our body has multiple processes that balance the pH of the blood. If you pH was off, you would be in the hospital. Changing your diet CAN change the pH of your urine, which is what you check in this diet. You may lose weight, but because you are eating more healthy. Not because of pH changes.

Katie Price Nutritional Supplements: Bottom line is you don’t need supplements to lose weight.

Pioppi Diet: This is an altered version of a low-carb Mediterranean diet. Save yourself time and money by following a traditional Mediterranean diet (which I talk about here).

Ketogenic Diet: This is a real diet that can be followed and helpful for people with epilepsy. However, it should be done under the guidance of a dietitian. For weight loss, it is basically a very low carb diet. In the short term, it may help you lose weight. It isn’t sustainable in the long term, which means the weight loss likely would not be either. Over restricting one food group is generally not a good idea.

For more on these diets, read the British Dietetic Association’s review here. Happy eating and not dieting!

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