Page 5 - Shannon Medical Center

A D V I C E F R O M F O O D N E T W O R K S T A R Nothing of-limits

believes that there should be no fear or guilt when it comes to food.

A FOODIE’S RULES Krieger encourages people to eat and cook for health and joy. Her cookbook Te Food You Crave: Luscious Recipes for a Healthy Life (Taunton Press, 2008) is classic Krieger, with healthier versions of such favorites as grilled cheese sandwiches, pizza and chocolate pudding pie. Krieger takes a usually-sometimes-rarely approach to food. Usually foods are colorful vegetables and fruits, whole grains, lean meats, fsh, beans, nuts, low-fat dairy products, and healthy oils. Tey’re the staples of recipes, meals and snacks.

Sometimes foods have been more refned—such as white four, sugar and regular pasta—or are higher in saturated fats, such as chicken thighs.

Rarely foods—butter, creamand full-fat cheeses, for example— are eaten rarely but “strategically placed for maximum impact and favor,” Krieger says.

“I make my mashed potatoes with low-fat buttermilk for creaminess and tanginess, but I put a little pat of butter right on top, where you can see it and taste it,” she says. “We eat with our eyes too.”

EATING WHAT YOU LOVE One of Krieger’s rules for health: Eat three meals and one or two healthy snacks every day. Ten make small changes to improve nutrition without sacrifcing favor. Other tips:

● ● Use heart-healthy canola oil instead of butter in mufn, cake and quick bread recipes. Try using half oil, half butter in cookie recipes.

● ● Skip the breakfast bagel (equivalent to four or fve pieces of bread) and substitute thinly sliced, dark pumpernickel bread. ● ● Add mashed white beans to hot soup to thicken it and to add vitamins, minerals, protein and fber.

● ● Use avocado or low-fat buttermilk or yogurt as a base for creamy salad dressings.

Krieger recommends using ingredients as close to their original condition as possible, such as fresh fruits and veg-gies and frozen or canned foods without added sugar or salt. Bagged salad greens and canned pumpkin are convenience foods that don’t compromise on nutrition. Finally, “Savor every bite,” she says.

“Te worst thing you can do is stand in front of the refrig-erator, hastily eating something you think is bad for you. Enjoy your food, be mindful of it and really take it in. If we did that with all of our food, we’d eat less and enjoy our food more.”

French fries are one of Ellie Krieger’s weaknesses. She craves them, despite their reputation as a bad-for-you food. ✦ So instead of banning fries altogether, which is against Krieger’s basic philosophy of food, she has a guilt-free home recipe. Hers are made with fresh garlic, salt and a splash of canola oil. Te fries are then baked, instead of deep-fried, and tossed with fresh parsley. ✦ “Never say never,” says Krieger, a registered dietitian and star of the Food Network’s popular show Healthy Appetite. She

INGREDIENTS

1 1 ⁄ 2 cups nonfat vanilla yogurt 1 10-ounce package frozen unsweetened raspberries, thawed

1 ⁄ 3 cup confectioners’ sugar

1 ⁄ 4 cup well-chilled heavy cream 4 ladyfnger cookies DIRECTIONS

1 Place the yogurt in a strainer lined with a paper towel, and let it drain and thicken in the refrigera-tor for at least 4 hours and up to 1 day. Discard the liquid, and set the thickened yogurt aside.

2 Process half the raspberries in a food processor until smooth. Transfer the purée to a fne mesh strainer, and strain it into a large bowl, pressing the liquid out with a rubber spatula. Discard the seeds. Whisk in the confection-ers’ sugar. Stir in the remaining raspberries.

3 In a chilled medium bowl, whip the cream with an electric mixer until soft peaks are formed. Gently fold in the yogurt. Fold in the rasp-berry mixture.

4 Spoon the fool into cocktail glasses and chill, covered with plastic wrap, for at least 1 hour and up to 1 day. Serve with lady-fnger cookies.

Eating well tip: Well-chilled cream whips more easily and gives you more volume than room-temperature cream, which means a chilled cream provides a bigger dollop for the same number of calories. So keep your cream refrigerated for at least 12 hours before using it, and take it out just before whipping. It also helps to chill the bowl and beaters too.

Nutrition Information

Serves 4 Serving size ½ cup AMOUNT PER SERVING Calories 240 Total fat 7g Monounsaturated fat 2g Polyunsaturated fat 0.4g Saturated fat 4g

Protein 7g Carbohydrates 40g Fiber 1g Cholesterol 62mg Sodium 85mg

Excellent source of vitamin C. Good source of cal-cium, phosphorus, protein, ribofavin and vitamin B ¹² .

Ellie Krieger, The Food You Crave: Luscious Foods for a Healthy Life (Taunton Press, 2008)

“Enjoy your food, be mindful of it and really take it in.”

—E llie K rieger , H ealthy A ppetite

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