Healthy Summer Grilling and a Recipe for Grilled Pork with Pineapple Pizzazz (Podcast #112)

by The Meal Makeover Moms on August 3rd, 2010

Here in the Boston area, it’s been a glorious (albeit hot) summer. Though we’ve had little time to enjoy it — that’s what happens when you’re writing a cookbook and your deadline is August 9 — we’ve each managed to fit in some time for backyard barbecues. On this week’s Cooking with the Moms podcast, we join forces with fellow podcasters for the Summer 2010 Podcast Project. Sponsored by Jerilyn, Amy and Susan from The Because Show, we chose healthy summer grilling as our show theme.

Charged with dishing about any topic related to summer food, our show features healthy ideas for the grill and a recipe for Grilled Pork with Pineapple Pizzazz. Other podcasters who also recorded shows for the Summer Podcast Project are: Musing Mommies, PFD Podcast, Two Fit Chicks and a Microphone, and 2 God Chicks.

Grilled Pork with Pineapple Pizzazz

Makes 4 Servings

They don’t call pork the other white meat for nothing. A three-ounce serving of pork tenderloin, our favorite cut, is comparable to chicken breast with 120 calories, 3 grams fat, and just 1 gram of saturated fat. Pork is rich in the B vitamins, thiamin and B6, important for converting food into energy, and when it comes to grilling, it’s super easy. For this recipe, we pair it with grilled slices of sweet pineapple … but don’t stop there. While you’re at it, fill your grill with an array of veggies — zucchini, bell peppers, Portobello mushrooms, and onion. Your kids will think they’re at a luau.

  • 2 tablespoons reduced-sodium soy sauce
  • 2 tablespoons honey
  • 2 tablespoons lime juice
  • 1 tablespoon toasted sesame oil
  • 1 small clove garlic, minced
  • 1 teaspoon curry powder
  • 1/2 teaspoon ground ginger
  • 1/8 teaspoon black pepper
  • One 1 ¼ pounds pork tenderloin
  • One 20-ounce can pineapple slices in juice, drained

1. Whisk together the soy sauce, honey, lime juice, sesame oil, garlic, curry powder, ginger, and black pepper in a small bowl until well blended.  Pour into a large zip-top bag and add the tenderloin.  Place in the refrigerator and marinate at least one hour and up to overnight.

2. Preheat the grill to medium and lightly oil the grate. Grill the tenderloin, turning halfway through, until an instant-read meat thermometer registers 155°F, 20 to 25 minutes.  The pork should still be slightly pink in the center. Remove from the grill and let stand before slicing, about 5 minutes.

3. While the pork is resting, spray the pineapple slices lightly with nonstick cooking spray and grill until golden grill marks appear, 1 to 2 minutes per side.

4. Slice the pork and serve with the pineapple slices.

Nutrition Information per Serving:  270 calories, 5g fat (1.5g saturated), 140mg sodium, 25g carbohydrate, 1g fiber, 30g protein, 25% vitamin C, 10% iron

Print Recipe

Last summer, we shared a recipe for grilled veggie kebabs. Brushed with extra virgin olive oil and sprinkled with kosher salt, they cook up in under 20 minutes.

If you have a favorite summer-time recipe, feel free to tell us all about it.

| |
5 Comments | Filed Under Dinner, Fruits, Podcast, Pork 

Favorite Food Photos & a Giveaway for a Hoover FloorMate!

by The Meal Makeover Moms on July 30th, 2010

As all of our wonderful readers may know by now, we’ve spent the better part of this summer finishing the manuscript for our new cookbook, NO WHINE WITH DINNER. As a result, we’ve  been blogging and podcasting quite a bit less than usual (boo hoo). Our deadline for the book is August 9th, so we hope to be back on track very soon!

Last Sunday while our families were out enjoying a glorious summer’s day, we cooked half a dozen recipes from the new book and photographed each one for an inside photo spread. As dietitians, we never considered ourselves “photographers,” but the photo shoot went well and we think we’re finally beginning to get the hang of food photography (though admitedly we still have a lot to learn). Below are a few of our favorite shots from the day.

Simply Delicious Shepherd’s Pie, featured in our
Crazy About Casseroles chapter

Grab-and-Go Granola Bars, featured in our Snack Attack chapter

Mom’s Mango Smoothie, featured in our Sips & Smoothies chapter

It was a chaotic day, and we made a big mess in Janice’s kitchen. Her sink was filled with dishes, her dining room (AKA photo studio) was covered in props, and we couldn’t see a single kitchen counter top. The mess got us thinking about an “appropriate” July giveaway for our Meal Makeover Moms’ friends and fans. What we came up with — a Hoover FloorMate 3-in1 Hard Floor Cleaner — is something we think every home owner and busy cook will certainly appreciate.

A vacuum cleaner you say? Actually, it’s a whole lot more … and something Janice certainly appreciated after our photo shoot (when her kitchen floor had more crumbs and spills than it had ever seen). This vacuum is pretty cool because it eliminates the need for a mop & bucket or a broom & dust pan. It vacuums, washes and dries wood, vinyl, grout, or tile flooring … all with one machine. Ah, if it could only suck up dirty dishes too!

To enter our Hoover FloorMate giveaway all you have to do is post a comment on this blog post with your worst kitchen disaster story, or just tell us why you want to win it (US and Canada residents only please).  The giveaway ends on Friday, August 13 at noon, and we’ll use random.org to pick our winner. We Will Enter You into the Giveaway a second time if you Tweet about it (just be sure to leave us a new comment if you tweet).  You may also want to check out the Hoover FloorMate Summer Spills Photo Contest on Facebook.

As for our kitchen disasters ….
> A couple of years ago Janice opened a can of tomato sauce that may have been in her cupboard for too long and as soon as the can opener punctured the can it sprayed tomato sauce all over her, the ceiling, floor, and even on the couch in the family room!

> Liz recently went to grab something out of the fridge only to have her half-gallon pure maple syrup accidentally topple over. The lid opened and the maple syrup was splattered all over the floor. Talk about a sticky spill.

It’s time to share your messiest kitchen stories!  We can’t wait to hear from you … and laugh with you.

| |
141 Comments | Filed Under Dinner, Giveaways, Snacks 

The Great Salt Debate (Podcast #111)

by The Meal Makeover Moms on July 22nd, 2010

When it comes to sodium intake, how does your diet stack up? Our intern, Nina, recently asked herself that very question, and in this week’s Cooking with the Moms podcast, shares her experience sorting through the latest sodium recommendation and her quest to meet it.

As background, last month, the 2010 Dietary Guidelines Advisory Committee — a group of nutrition experts charged with cooking up the Dietary Guidelines for Americans every five years — recommended a reduction in sodium intake from 2,300 milligrams a day to 1,500.  The reason according to the committee?  “On average, Americans of all ages consume too few vegetables, fruits, high-fiber whole grains, low-fat milk and milk products, and seafood, and they eat too much added sugars, solid fats, refined grains, and sodium.”

They outlined the following rationale for shaking the nation’s salt habit: The projected health benefits of a reduced sodium intake are substantial and include fewer strokes, cardiovascular disease events, and deaths, as well as substantially reduced health care costs … children and adults should lower their sodium intake as much as possible by consuming fewer processed foods that are high in sodium, and by using little or no salt when preparing or eating foods. And they added … The major sources of sodium intake among the US population are yeast breads; chicken and chicken mixed dishes; pizza; pasta and pasta dishes; cold cuts; condiments; Mexican mixed dishes; sausage, franks, bacon, and ribs; regular cheese; grain-based desserts; soups; and beef and beef mixed dishes. Collectively, this group of foods contributes about 56 percent of the dietary sodium, or nearly 2,000 mg per person per day.

To see how her diet stacked up, our intern, Nina, decided to calculate the sodium in her own diet over a 24-hour period. Here’s what she found:

Breakfast:

  • 1 Greek  strawberry 0% yogurt: 80mg
  • 3/4  cup Honey Nut Cheerios: 190mg
  • 1/2 cup 1% milk: 120mg
  • 1 apple: 2mg

Snack:

  • Babybel cheese: 160mg
  • 14 mini carrot sticks: 120mg
  • 1/4 cup hummus: 237mg

Lunch:

  • 2 cups steamed broccoli 128mg
  • 1/2 cup whole wheat pasta: 2mg
  • 1/4 cup tomato sauce: 321mg
  • 1 cup grapes

Snack:

  • 1 cup strawberries: 1mg
  • 1/3 cup granola: 30mg
  • 1/2 cup fat free frozen yogurt: 60mg

Dinner:

  • 4 oz chicken breast grilled on BBQ: 84mg
  • 2 cups arugula: 11 mg
  • 1 oz feta cheese: 316mg
  • 1/2 apple:  1mg
  • 1 TBS reduced fat Italian dressing: 205mg
  • 1/2 cup brown rice: 5mg

Dessert:

  • 1/2 cup chocolate gelato: 69mg
  • 2 TBS whip cream: 11mg

TOTAL CALORIES:  1,797
TOTAL SODIUM: 1,654 milligrams

As you can imagine, it’s tough to slash sodium. And as we discussed during the show, without the help of food manufacturers who clearly need to reformulate many of their products, meeting the 1,500 milligram goal will be tough.  Take a look at the amount of sodium in some commonly-consumed foods, and you’ll see what we mean:

  • Turkey luncheon meat / 5 slices / 1,065 milligrams
  • Lower-sodium turkey luncheon meats / 5 slices / 680 milligrams
  • Spaghetti sauce / 1/2 cup / 635 milligrams
  • Beef hot dog / 1 dog / 400 milligrams
  • Ketchup / 4 tablespoons / 460 milligrams

Please don’t think we’re being pessimistic! There are plenty of ways to lower your sodium intake without suffering with bland and boring foods. Tune in for some fresh ideas, and also consider some of the following:

  • Choose fresh foods such as fruits and vegetables and those  prepared without salt or salty seasoning.
  • Make your own soups and pasta sauces from scratch and limit the salt.
  • Compare food labels and choose products with the lower % Daily Value for sodium.
  • Buy grilled or broiled chicken, turkey, or roast beef instead of salty deli or luncheon meats, and look for other lower-sodium options such as Boar’s Head lower-sodium deli meats and Sargento’s new reduced-sodium shredded cheeses.
  • Switch to unsalted nuts, popcorn, crackers and pretzels, if you choose these for snacks.
  • Try the sodium-reduced alternative to your usual products such as reduced-sodium teriyaki and soy sauces.
  • Limit salty pickles, relishes, soy sauce, salsa, hot sauce, barbecue sauce, ketchup and other similar sauces.
  • Switch from regular table salt to kosher salt (we like Diamond Crystal). It has half the sodium and tastes a lot better!

Good luck, and we’ll be sure to let you know when the official 2010 Dietary Guidelines have been released.

When it comes to sodium intake, how does your diet stack up? Our intern, Nina, recently asked herself that very question, and in this week’s Cooking with the Moms podcast, shares her experience sorting through the latest sodium recommendation and her quest to meet it.
| |
3 Comments | Filed Under Podcast 

A Sneak Preview of our “Almost” New Cookbook (Podcast #110)

by The Meal Makeover Moms on July 16th, 2010

This week, we finished the manuscript for our second cookbook, NO WHINE WITH DINNER: 150 Healthy, Kid-Tested Recipes from The Meal Makeover Moms. Now we move to phase two: editing, working on the layout and design, and selecting photos of our mom and child recipe testers. We offer a sneak preview of the new book on this week’s Cooking with the Moms and share a recipe from the new book for Cheesy Spinach Bake (read on for the recipe).

NO WHINE WITH DINNER is designed to helps busy parents turn mealtime whines into “wows” with nutritious and delicious recipes kids — and parents — will love. From a survey we conducted last summer of over 500 moms nationwide, we know that the number-one obstacle to getting healthy meals on the table is picky eaters who whine and complain. As registered dietitians, we understand the importance of serving healthy, balanced meals. But as moms ourselves, we also realize that no matter how super-nutritious a meal is, if kids reject it, no one wins. That’s why we wrote the book. And we couldn’t have done it without our amazing network of Facebook fans, blog readers, and podcast listeners … real-life moms who tested — and had their kids taste — every single one of the 150 healthy new recipes in the book.

  Mom tester, Jane, snaps a photo of daughters, Vera and Stella as they cook up our recipe for Cheesy Spinach Bake.

Cheesy Spinach Bake

Makes 8 Servings

Frozen spinach rocks: It’s inexpensive, nutritious, and a convenience ingredient you can feel good about. On its own, it’s far from appetizing—and one could argue that from a child’s perspective, it’s kind of gross. But combined with Italian bread crumbs, Cheddar cheese, and grated Parmesan, this simple side dish takes on a flavor and texture that appeal to kids. With 30 percent bone-building calcium in each serving and a boatload of vitamin A, we hope you’ll add these gooey, cheesy spinach bites to your lineup of favorite family sides.

  • One 10-ounce box frozen chopped spinach, thawed
  • 2 large eggs
  • ½ cup 1% low-fat milk
  • 1 tablespoon extra virgin olive oil or melted butter
  • ½ cup Italian style seasoned bread crumbs
  • ½ teaspoon baking powder
  • 1 cup shredded reduced-fat Cheddar cheese (4 ounces)
  • ¼ cup grated Parmesan cheese
  • Kosher salt

1.  Preheat the oven to 350°F. Lightly oil or coat an 8 x 8-inch baking pan or dish with nonstick cooking spray and set aside.

2.  Drain the spinach very well by pressing in a colander with the back of a large spoon and using paper towels to remove excess moisture. Set aside.

3.  In a large bowl, whisk together the eggs, milk, and olive oil until combined. Whisk in the bread crumbs and baking powder. Stir in the spinach, Cheddar cheese, and Parmesan cheese until well combined.

4.  Spread the mixture evenly in the prepared pan. Bake until the mixture is set and the top is golden brown, 25 to 30 minutes.  Slice into 2 x 4-inch rectangles and serve. Sprinkle the tops with a few pinches of salt to taste.

Nutrition Information per Serving (1 slice): 120 calories, 7g fat (3g saturated), 340mg sodium, 8g carbohydrate, 1g fiber, 9g protein, 90% vitamin A, 20% calcium

Print Recipe

Our mom contributors also shared their best-ever secrets for getting picky eaters (or good eaters) excited about eating a wide array of good-for-you foods.

 Valerie, mother of four-year old George from Waipahu, HI offers this advice: “We gave our son his own apron, chef’s hat and bought some age-appropriate kitchen tools.   Having him help in the kitchen gets him excited to try his own creations!”

Here’s another helpful tip for Kim, a mother of three from Dexter, MI: “We always pick out a “try it” item when we go to the grocery store. One rule: NO junk food!  We have tried star fruit, kefir, and plantains.  Each week we pick one new thing and look up what to do with it.  My kids are always excited to try it, and as a result, we have added quite a few new foods to our diet.”

NO WHINE WITH DINNER will be available this October, and we can’t wait for all of you to see it. We’ll be hosting a Virtual Book Signing Party this fall … so stay tuned for more information on how you can join the fun.

| |
14 Comments | Filed Under Podcast, Sides, Vegetables 
« Previous Page · Next Page »