Category Archives: fried food

Chili Contest: Entry 10

The chili contest cooking has come to a close.

Am I chili-ed out? Eh, kinda. But I am looking forward to rewarming a small portion of each entry and declaring a winner!! Mr. Prevention will participate, of course. The winner will be determined next weekend during the Illini’s last regular season game against Fresno State. Thank you again to all the participants! This football season has been memorable and delicious! 😀

Chicken Chili from The Tiny Tyrant’s Kitchen

1 pound chicken breast
1 green bell pepper, diced
3 cans low-sodium chicken broth
3 cans great northern white beans (1 drained)
1 can corn, drained
1 cup water
2 small cans green chilies
2 chipotle peppers in adobe sauce, chopped
2 Tbsp adobe sauce from chipotle peppers
1/4 cup fresh cilantro
3 Tbsp minced garlic
2 tsp cumin
2 tsp ancho chili powder
1 tsp dried oregano
1/2 tsp ground black pepper
1/2 tsp red pepper flakes
optional toppers: sour cream, shredded cheese, tortilla chips, cilantro (not accounted for in nutrition info)


Add chicken to slow cooker. Add 1/2 can chicken broth, 1 cup water, and 1 tablespoon garlic. Cook on high for 3 hours.

Drain and remove chicken. Shred chicken with two forks. Add chicken back to crock pot.

Chop bell pepper, chipotle peppers, and cilantro. Add to crock pot. Add remaining ingredients to crock pot. Cook on high for 1 hour.

Cook on low for 3 additional hours. Serve topped with sour cream, cheese, tortilla chips, and cilantro (not accounted for in nutrition information). Serves 8.

Nutrition Information (per serving): 229 calories; 1.4 g. fat; 28 mg. cholesterol; 989 mg. sodium; 33.6 g. carbohydrate; 11.9 g. fiber; 23.8 g. protein

Result: Mr. Prevention binged on Buffalo Chicken Dip and didn’t try this chili…not that he was opposed to it, but nothing can compete with his crack dip…nothing. But, there are lots of leftovers and this will be dinner tonight 😀 The chili is a spicy, broth-based chili. The nutrition stats are phenomenal, and there is lots of flavor. Definitely not your traditional chili OR white chicken chili, but a great change or pace. I LOVE chipotle peppers in adobo sauce and paired with cilantro…yum-o!! Enjoy!


Sodium Content of Canned Beans

I wanted to take this opportunity to say 1) December’s Cooking Light issue was a complete disappointment. Maybe it’s just me but there were only 5 or so recipes that even piqued my interest. Normally, there’s all but 2 recipes and the ads NOT ripped out! But more importantly, 2) there was a question on the “Ask Our RD” section about sodium and canned goods. …About time.

The reader question asked: Just how much sodium is reduced by rinsing and draining a can of chili beans?

The RD responded by saying that draining beans reduced the sodium by 36% (according to a 2009 study by the University of Tennessee researchers) and rinsing the beans reduces the sodium by an additional 5% for a total of 41% LESS sodium. That’s HUGE!!! I wish I had the time to go through the 10 chili recipes (and others!) to calculate the reduction in sodium, but I don’t right now…maybe someday! Regardless, this is great news and good to know! So, rinse and drain and eat 41% less salt in the process! Woo!


Coming up this week will be posts on my weekend baking adventures: Buckeyes and White Chocolate Cranberry Pistachio Fudge!!!! We are traveling to Illinois on Tuesday night for Thanksgiving so we’ll be clearing out of fridge of must-go’s this week….no cooking for me! At least nothing too fancy 😉

Question: Are you a leftover lover or hater?

I love leftovers! Sack lunches never interested me much, and I love knowing that my lunch meal is healthier and cheaper than what I could pack or purchase elsewhere! Mr. P on the other hand finds leftover to be “too heavy” for lunch. Yet, anything from a deep fryer or in pizza form is acceptable. THIS claim I will never be able to wrap my brain around. Men…

Off to work (Ew! 😦 ),



Filed under Cooking Light, crock pot, dietitians, dinner, fiber, fried food, fruits and vegetables, garlic, healthy cooking, herbs, holiday, recipe, research study, sodium, work

assembly line to dinner

I wasn’t surprised when Mr. Prevention requested Biggest Loser “Fried” Chicken this week…it has been a few months since we last had this recipe, and it is a favorite of ours. Who doesn’t love fried chicken minus the unhealthiness of frying? But this recipe does require quite the assembly line: cornstarch and spices –> egg whites –> bread crumbs. Not difficult once you’ve got the pattern down, and certainly easier the second time you make the recipe. Though not as quite as basic as microwave potato chips! 😉


Biggest Loser “Fried Chicken”

2 pounds chicken tenders
1 quart 1% buttermilk
2 cups whole wheat breadcrumbs
1 cup cornstarch
2 tsp paprika
1 Tbsp + 1 tsp organic seasoning Salt
1 Tbsp ground black pepper
Large pinch cayenne pepper
4 egg whites, beaten to very soft peaks
Pam cooking spray or olive oil


Soak chicken tenders in refrigerator, in buttermilk, for 6 hours or overnight.

Drain and blot with paper towels to remove excess buttermilk. Meanwhile, preheat oven to 325° F. Lay bread crumbs out on a baking sheet and bake until golden brown, stirring occasionally, about 40 minutes. Cool.

Increase oven heat to 450º F. Combine cornstarch, paprika, seasoning salt, black pepper, and cayenne in a large Pyrex dish – mix well.

Dredge drained and blotted chicken tenders in seasoned starch. Next, coat dredged tenders thoroughly with beaten egg whites. Last, dip tenders in toasted panko to fully coat. Place chicken tenders on a foil-lined baking sheet, fitted with a baking rack. Lightly spray chicken on both sides with Pam and season lightly with salt, if desired. Bake for about 12 – 15 minutes or until outside is crispy and chicken is just cooked through and juicy. Yield: 8 servings.

Nutrition Information (per serving): 270 calories; 4 g. fat (1 g. saturated fat); 65 mg. cholesterol; 210 mg. sodium; 27 g. carbohydrate; 2 g. fiber; 28 g. protein

Result: Good as ever! Always a favorite! You can always make 1/2 or even 1/4th of this recipe. I usually make 1/2 and there’s plenty of leftovers which reheat beautifully! It’s a perfect, healthy comfort food meal. Of course, Mr. Prevention slathers his chicken fingers in one of several Buffalo Wild Wing sauces *eye roll* Wing sauce is definitely his most prized condiment.


I got in my lower body strength session last night – WOO! It…was not fun, but it’s done 🙂 I warmed up with a 2 1/2 mile run, lifted, and cooled down with a 1/4th mile walk. I felt accomplished and strong! Tomorrow I plan to run and Wednesday morning I plan to do my upper and lower body (i.e. full body) strength routine. And then Thursday will be a rest day 😀

..::My Business Update!::..

I am starting a private practice with 2 other Registered Dietitians. Together we are Mid Ohio Nutrition Specialists!  Please check our our website — feedback is welcomed! We are in the editing stages and are very excited to see things taking off! We are pitching our business to the largest group of neprhrologists in Ohio come January and we couldn’t be happier! In the meantime, we are busy building our Diabetes Self-Management Education (DSME) courses which will be submitted for AADE accreditation in the next 4-6 weeks. We are seeing Medicare patients with chronic kidney disease and diabetes in physician offices, a service that is reimbursable for Registered Dietitians. It’s exciting, and busy!

Thanks for all of your support! 😀

Question: What’s your favorite condiment?

P.S. A great article on high-fructose corn syrup, for those interested..


Filed under diabetes, dialysis & kidney disease, dietitians, exercise, fried food, guilt-free, physicians, recipe, running, Uncategorized

beware of the fair’s fare!


Mr. P’s birthday was fun! We ended up going to the fair with some friends and I tried my first fried Oreo. As apprehensive as I was to take that first bite, boy am I sure glad I did…they are delicious! They’re hard to describe, but are something like a chocolate-filled donut hole. I’m glad we opted to split an order — one for each of us! That’s called damage control! Good thing fairs are a once-a-year deal!! 😉 And it’s probably not all too surprising that Mr. P wanted Buffalo Wild Wings for dinner. I’m beginning to NOT enjoy anything involving buffalo sauce!

Nutty Fruit Bars adapted from Anja’s Food 4 Thought

1/4 cup orange juice
1/4 cup dried dates, pitted and roughly chopped
1/2 cup almonds
1/2 cup walnuts
1/4 cup dried apricots
1/4 cup dried figs, roughly chopped
1/4 cup dried cranberries
1/4 cup raw pepitas pumpkin seeds
1/4 cup sunflower seeds (I used 1 Tbsp flax seeds + 3 Tbsp pistachios)
1/2 cup dried, unsweetened coconut


Preheat oven to 300° F. Prepare baking sheet with parchment paper.

Pour fruit juice over dates and let soak for 10 minutes. Meanwhile, place nuts, apricots (or your fruit of choice), and figs in a food processor and pulse a few times until coarsely chopped. Add dates with orange juice and pulse until mixture starts to stick together. Transfer the mixture to a bowl. Add cranberries, coconut and seeds, kneading the batter until all is well incorporated.

Use the prepared baking sheet as surface and fill large cookie cutters with the batter. Gently remove the cutter to keep the bars in shape. Repeat until all batter is used up.

Bake 20-25 minutes. Let cool completely before storing in an airtight container. Yield: 11 bars.

Nutrition Information (per bar): 236 calories; 17.5 g. fat; 56 mg. cholesterol; 102 mg. sodium; 18.3 g. carbohydrate; 10.8 g. sugar; 5.1 g. fiber; 5.4 g. protein

Result: These are a breakfast or snack DELIGHT! They are loaded with nutrition — fiber, mono and polyunsaturated fats, low in sodium….yum! I am a huge fan…and they are very simple to make. I may add in 1 tablespoon of agave or honey next time to just help them hold together a BIT more…but they are decadent! And like I said, nutritionally, they’re an A++!


My business partners and I are meeting this morning to make some major head-way on our WEBSITE! That’s right, in less than 2 weeks Mid Ohio Nutrition Specialists (that’s us!) will be up and running on the web. We’ve got a pitch to a group of docs on October 18th and another pitch to prepare for a group of 11 nephrologists in Columbus. We need to bring our A-game! Exciting stuff!!

Question: What’s the weirdest or best deep-fried food you’ve ever had?

P.S. Pumpkin pie spice contains: cinnamon, ginger, allspice, cloves, and nutmeg! Several of you got it right…not that I’m surprised! But I honestly had no idea…learn something new every day!

P.P.S. My Pumpkin Lasagna photo was on Foodgawker yesterday…awesome!! 😀 First submission and a home run! I was flattered!

P.P.P.S. My friend Erica is giving away a prep bowl set! Be sure to enter to win!

P.P.P.P.S. Stop by tomorrow for a giveaway!

Enough P.S.’s? I think so…ciao!



Filed under breakfast, carb-controlled, dietitians, dining out, dinner, dog, festival, fiber, flax, fried food, friends, healthy cooking, marriage, MUFAs and PUFAs, pets, recipe, saturated fat, self-control, snack, sodium, trans fat, Uncategorized, vegan, vegetarian

baked falafel & 10 not-so-healthy “healthy” foods

Happy Friday! 😀

Yesterday’s trivia answer: Madagascar. Madagascar produces 2/3rd of the world’s vanilla. Thank you, Madagascar! And I am seriously impressed with everyone’s food trivia knowledge!!


The only thing that would’ve made last night’s dinner better would’ve been someone to enjoy it with! I’ve been wanting to try this recipe of Karla’s for quite a number of weeks now…and I knew that I’d have to do so when Mr. Prevention wasn’t around. He hears “garbanzo beans” and he loses interest. His loss. Seriously.

Baked Falafel adapted Foodologie and Epicurious

1 cup dried garbanzo beans
1/2 large onion, roughly chopped (about 1 cup)
2 Tbsp finely chopped fresh parsley
2 Tbsp finely chopped fresh cilantro
1 tsp salt
4 cloves of garlic
1 tsp cumin
1 tsp baking powder
6 Tbsp flour (I used all-purpose flour)


Soak beans overnight in plenty of water.

The next day, put the garbanzo beans and onion in the food processor and pulse to roughly chop.  Next, add remaining ingredients and pulse until combine.  Refrigerate mixture for a few hours.

After the  mixture is chilled, pre-heat your oven to 375° F.  Form garbanzo bean mixture into 25 walnut sized balls.  Place on a greased baking sheet and bake for 25-30 minutes. Increase oven temperature to a 500° F broil. Broil falafel for 3-5 minutes (or longer) until the tops are golden brown. Serve with pita, cucumbers, tomato, and either hummus or a tahini yogurt sauce. Yield: Serves 5 (five falafel per serving).

Nutrition Information (per 5 falafel): 135 calories (27 calories per falafel); 1.6 g. fat; 0 mg. cholesterol; 567 mg. sodium; 27.4 g. carbohydrate; 5.4 g. fiber; 7 g. protein

Result: Soooo good! There are so many falafel lovers among my family and friends…I can’t wait to spoil them with this healthy falafel rendition. These really did FAR exceed my expectations, and I do consider myself somewhat of a falafel connoisseur after working in a Middle Eastern restaurant during high school. And as for the nutrition? A++!! Low calorie, low-fat, high-fiber! 😀 A much leaner choice compared to the deep-fried traditional preparation.


10 Not-so-Healthy “Healthy” Foods from Cooking Light

1. Multi-grain and wheat breads. Ideally, breads are from whole grain and 100% whole grain sources, not enriched, bleached, or from a refined source.

2. Prepared salads. Tuna, egg, and chicken salad are loaded with calorie-dense mayonnaise. Even tossed salads which have lots of yummy, tantalizing ingredients atop a pile of greens can yield one very high calorie meal. Be careful not to assume salads are always the healthiest choice on a menu.

3. Reduced-fat peanut butter. Peanut butter contains healthy monounsaturated fat. When fat is removed from products, like peanut butter (and salad dressings), sugar is substituted in. Furthermore, there is no calorie difference between regular and reduced-fat peanut butter.

4. Energy bars. Many energy bars are packed with calories, high fructose corn syrup, and saturated fat. There are much healthier (and cheaper) alternatives for pre and post-workout fuels.

5. Bran muffins. Bottom line: portions of such baked goodies are way, way too big. I agree with Cooking Light, make your own muffins at home! Cut calories and cost for your breakfasts on-the-go! Need muffin recipe ideas? There’s tons on my recipes page under “Breakfast”!

6. Smoothies. Many chains add sugar, sherbet, or ice cream to smoothies to get that oh-so-wonderful taste leading you back for more time after time. Smoothies are simple to make in the home with fresh or frozen fruit, low-fat or fat-free milk or yogurt, and/or 100% juice or calorie-free beverage.

7. Packaged turkey. While packaged turkey offers and easy, low-cal meal option it is loaded with sodium.

8. Foods labeled “fat-free”. Fat-free does not mean calorie-free. Always read labels to get the whole scoop on a product.

9. Restaurant baked potatoes. The potato isn’t the problem, but the heaping scoops of butter, sour cream, bacon, and cheese sure are! Ask for toppings on the side and watch the portions.

10. Sports drinks. These drinks are designed for intense exercise and training, not your weekend stroll or casual jog. Using them inappropriately simply packs on the calories (and cost) unnecessarily.

I really enjoyed this article. While I think a few of them were obvious, the information was factual and valuable.

Question: What are you up to this weekend?

More chili is in our future…entry #3, bring it! And I’m cutting Mr. P off from his buffalo chicken dip…but not completely! I have a new buffalo chicken appetizer I want to swoon him with!! Stay tuned! Have a super weekend! 😀



Filed under carb-controlled, convenience foods, Cooking Light, diet, dining out, dinner, enriched/fortified, fiber, Flexitarian Diet, fried food, fruits and vegetables, garlic, guilt-free, healthy cooking, heart health, herbs, high-fructose corn syrup, MUFAs and PUFAs, protein, recipe, restaurant, salad, saturated fat, snack, sodium, weight loss

Eat, Pray, Love: Finding the balance.

If you haven’t read the book Eat, Pray, Love, I recommend you do so. I can only attest to the greatness of the book as I am yet to see the movie, but the book will have you smiling with every turn of a page…especially during the first section which takes place in Italy. The author writes of her adventures during trips to Italy, India, and Indonesia. And not shockingly, while in Italy she enjoys plentiful amounts of gelato and pizza while packing on pounds.

When I read the book, I could totally relate. In the summer of 2008 when I lived in Italy with Mr. Prevention, I found it hard to exercise portion control. Italian food is indescribable…DELICIOUS!

An article that popped into my in-box yesterday interviewed dietitians after reading Eat, Pray, Love as to how it related to  their work in educating on the importance of balance. Carolyn O’Niel wrote in the article, “…the message throughout seemed to be about finding balance in life, love, work, thoughts and deeds.” I loved that summary — it’s spot on.

After reading the article and the comments from dietitians, it got me thinking that balance is the “main street” approach among nutrition professionals. There are very few dietitians that “lay down the LAW”, so to speak, without any room for “balance”. Most dietitians find that balance in their own diet and lifestyle brings them maintainable health and happiness, and so it’s only natural they share that philosophy with patients.

A fun, easy read on a great book, balance, and dietitians!


Speaking of, I’ve been enjoying my work-life balance. While yesterday was a long, 13-hour day I have been enjoying my 30-hour weeks! And it looks as though things will be staying fairly calm for awhile — I did not get the job in pediatric endocrinology 😦 I found out on Monday and had to process the disappointment for a few days, but I exited the interview having given it my all. I knew I was a long-shot candidate with only 1 year of experience and no previous work in pediatrics, but completely bummed because I miss having my hands in diabetes on a regular basis!!

I think everything happens for a reason, and so I’ve turned my frown upside down and I’ve been using the afternoons to walk with Lily and get in great workouts. Miss Lily can walk about 0.6 miles in the 80 degree heat before she has to chug a bowl of water and plop down on TOP of the air-conditioning vent. Exhibit A:

And of course, I use my time to make Mr. Prevention a home-cooked meal every night!

Last night: Twice-baked potato and Biggest Loser Faux Fried Chicken!!

Biggest Loser “Fried Chicken”

2 pounds chicken tenders
1 quart 1% buttermilk
2 cups whole wheat breadcrumbs
1 cup cornstarch
2 teaspoons paprika
1 Tablespoon + 1 teaspoon organic seasoning Salt
1 tablespoon ground black pepper
Large pinch cayenne pepper
4 egg whites, beaten to very soft peaks
Pam cooking spray or olive oil


Soak chicken tenders in refrigerator, in buttermilk, for 6 hours or overnight.

Drain and blot with paper towels to remove excess buttermilk. Meanwhile, preheat oven to 325° F. Lay bread crumbs out on a baking sheet and bake until golden brown, stirring occasionally, about 40 minutes. Cool.

Increase oven heat to 450º F. Combine cornstarch, paprika, seasoning salt, black pepper, and cayenne in a large Pyrex dish – mix well.

Dredge drained and blotted chicken tenders in seasoned starch. Next, coat dredged tenders thoroughly with beaten egg whites. Last, dip tenders in toasted panko to fully coat. Place chicken tenders on a foil-lined baking sheet, fitted with a baking rack. Lightly spray chicken on both sides with Pam and season lightly with salt, if desired. Bake for about 12 – 15 minutes or until outside is crispy and chicken is just cooked through and juicy. Yield: 8 servings.

Nutrition Information (per serving): 270 calories; 4 g. fat (1 g. saturated fat); 65 mg. cholesterol; 210 mg. sodium; 27 g. carbohydrate; 2 g. fiber; 28 g. protein

Result: I rave about this recipe every time I make it…which is a lot, because Mr. Prevention LOVES it!!!! This is, hands down, one of his favorite meals.

Question: Did you read Eat, Pray, Love, or see the movie? Opinions? Do you think your nutritional “balance” is in check? Do you think you need to loosen the reins, or tighten them?

It’s all about balance and keeping balanced.

Be well,


Filed under book, diabetes, dietitians, dining out, dinner, dog, exercise, fried food, guilt-free, Italy, pets, physical activity, pizza, recipe, The Biggest Loser, Uncategorized, work

Run ‘n Grub

Heads-Up RD Bloggers!

If you are a Registered Dietitian with a blog that has been up and running for 3+ months and you update regularly, check out Nutrition Blog Network. It is free to submit your blog! And, if you are a reader looking for more credible nutrition professionals to learn from, check it out!


Farmer’s Market

HUGE sack of spinach: $2.50
Baby romaine: $2.00
Grass fed, hormone free, lean bratwurst: $7
Asparagus: $2

Another productive week at the farmer’s market!


Full Moon 5K

This was Mr. Prevention’s 2nd year running the Full Moon 5K in Tulsa. It’s a great race sponsored by a local bar and includes free beer at the finish line. What’s nice about this race is the 8pm start — I’m an evening exercise, so I like this! I spectated this year and rooted on Mr. Prevention…my calves are STILL barkin’ from my 10-miler and I have a hockey game tonight…so I’m thinking this was a good move 🙂

Mr. Prevention finished in 20:?? — the official chip times aren’t out yet, but he shaved several minutes off his PR. Very proud!

It was so great to spectate a race versus running one (not that I don’t love running them!). The energy of a race is so contagious and seeing such elite athletes give 200% or the first-time racer giving it a shot brings tears to my eyes. Running is moving, I just don’t know what more to say about it!

Mr. Prevention BEGGED to celebrate with bacon cheese fries:

(you can see my chef’s salad there in the corner!)

I won’t burst his bubble in letting him know how many MORE miles he’d have had to put in to burn off those babies!


And I’ll leave you with 2 cute pictures of Miss Lily since I’m such a proud mama! She enjoyed the breezy weather yesterday and took a 3-hour nap on the patio (and then another 2 hour nap on her bed inside)…

Question: Have you ever run/walked a 5K? What do you or do you enjoy most about races? Would you prefer early morning start times, or evening start times?

Run fast,


Filed under alcohol, beer, exercise, fried food, fruits and vegetables, going "green", local produce, physical activity, racing, running, salad, self-control, Uncategorized

Avocado Lovin’ & Winner Announced!

First things first….

The winner of the 12-pack of Deep Chocolate VitaTops is…

Heather of Get Healthy with Heather!

Didn’t win the giveaway? Sorry! But you can still receive 6 free Deep Chocolate VitaTops with the purchase of this 24-pack of chocolate VitaTops! Enter code EDCQ4Y7YQ at checkout! Expires 4.17.10!

Thank you, Vitalicious!! 😀


If you take a look around, it’s not hard to believe I LOVE avocados. What’s not to love about a delicious fruit packed with monounsaturated, heart-healthy fat? Swoon.

A few recipes recently caught my eye. These recipes include avocado used in nontraditional ways. Both were really good!

Black Bean & Avocado Brownies from Cara’s Cravings

1 (15.5 ounce) can black beans, rinsed and drained
3/4 cup egg substitute
1/4 cup agave syrup
1/2 of a ripe avocado (60gm)
6 tbsp cocoa powder (30gm)
pinch of salt
1 teaspoon vanilla extract
6 tablespoons white sugar (75gm)
2 teaspoons instant coffee or espresso


Preheat oven to 350 degrees F. Line an 8×8″ pan with parchment paper.

Combine black beans, egg substitute, agave syrup, and avocado in food processor. Blend for a few minutes, until completely smooth. Add remaining ingredients and continue blending until fully combined, stopping once or twice to scrape down the sides of the bowl.

Spread into parchment-lined baking dish. Bake for 30-33 minutes, or until a toothpick inserted in the brownies comes out clean.

These are best if you let them sit overnight before slicing and enjoying! Yield: 12 brownies

Nutrition Information (per serving): 98 calories; 1.2 g. fat; 0 mg. cholesterol; 135 mg. sodium; 19.5 g. carbohydrate; 2.7 g. fiber; 4.2 g. protein

Result: These were good! Very creamy! I think I might do a 1/2 and 1/2 with the black beans and whole wheat pastry flour the next time, as they did have somewhat of a beany taste. But they are very chocolate-y! I know a lot of people love this recipe, so take this review with a grain of salt!

Tropical Avocado Smoothie adapted from How Sweet It Is

1/2 avocado
1/2 cup lite coconut milk
1/2 cup milk or water (I used fat-free milk)
1/4 cup 0% plain greek yogurt
2 ice cubes
1/2 1 frozen banana
1/2 teaspoon vanilla extract
2 4 tablespoons Let’s Do Organic Reduced Fat unsweetened coconut

Add everything to the blended except for 1 tablespoon of coconut. Blend until smooth. Garnish with remaining coconut and sliced bananas or avocado. Serves 2 (approx. 10 ounces each)

Nutrition Information (per serving): 254 calories; 14 g. fat; 102 mg. sodium; 26.5 g. carbohydrate; 6 g. fiber; 8 g. protein

Result: DELICIOUS! Of course, I expect nothing less of Jessica, but as a lover of all things avocado AND coconut, I just had to try this. I love the spin on a traditional fruit smoothie. This version is packed with monounsaturated fats (Woo!), fiber (Woo!), and protein (Woo!). If it’s not sweet enough for you, add just a teaspoon or 2 of honey. While I didn’t need anything sweeter (the banana did the trick), I imagine the honey would sweeten it up perfectly!


Jamie Oliver’s Food Revolution

Holly sent me a cute email over the weekend asking if I was going to blog about Jamie Oliver’s Food Revolution. I hadn’t thought about it and I haven’t come up with much, but I know a lot of you are watching The Revolution. I loved Karla’s comment the other day when she said she was kind of in love with Jamie. I share in her crush. 😉

A few points:

  • LOVE the dance at the school. Having attended a huge university with a hoppin’ quad, this is actually really feasible in the attention it drew.
  • HATE how staged the relationship is between the radio DJ and Jamie. That “change of heart” was called from miles away. *eye roll*
  • LOVE the kids and their stories. True or not, those are some powerful messages. Especially the young girl given 5-7 years to live. That is a reality, I see it. And it’s sad.
  • LOVE Jamie’s choice of words. Especially the 4-letter ones. He pulls it off like on a Brit could do!
  • LOVE the reality of the kitchen staff’s reaction to switching to healthier meals. Obviously kitchen jobs are not the best paying and switching from convenience foods to fresh, homemade foods is a huge labor shift for the staff. For the amount of money I assume they’re making, I wouldn’t be thrilled about that change either.
  • HATE that french fries are considered a vegetable. THAT IS SO SAD! My jaw hit the FLOOR at that one

Overall, I’m really enjoying the show. Unfortunately, I don’t think it will make a huge impact on the town in the long-term and I’ve heard rumors that things went back to status quo after Jamie left.


Don’t forget to send in your Q&A questions to me at! Nutrition questions or otherwise, I will answer! 😀

Question #1: Do you like avocados? What’s your favorite way to eat them?

Question #2: If you were leading a “Food Revolution”, what would your approach be? What do you think Jamie Oliver is doing well? What do you think he could improve on?

…and how are those DO What You DON’T challenge goals going?? 😉

I’m off to teach nutrition to a class of culinary students at a local technical college! Wish me luck! I hope they don’t need too much convincing that healthy food can be delicious, too! 😀

Have a healthy day,


Filed under blog topic request, challenge, dessert, fiber, fried food, fruits and vegetables, Giveaway, healthy cooking, MUFAs and PUFAs, obesity epidemic, protein, recipe, reduced-calorie, Uncategorized, Vita Tops/Muffins, work