The Candid RD

Simple Nutrition. From My Plate to Yours

Wait, I Have Diabetes?!

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Gestational Diabetes was the last thing on my mind when I got pregnant in June.  According to the Mayo Clinic I am not supposed to get Gestational Diabetes.  Here are the risk factors;

  • Age greater than 25. Women older than age 25 are more likely to develop gestational diabetes. — Ok, yes, this is me, but most websites say age greater than 35.  Heck, my mom was 41 when she had my brother and she didn’t have GD!
  • Family or personal health history. Your risk of developing gestational diabetes increases if you have prediabetes — slightly elevated blood sugar that may be a precursor to type 2 diabetes — or if a close family member, such as a parent or sibling, has type 2 diabetes. You’re also more likely to develop gestational diabetes if you had it during a previous pregnancy, if you delivered a baby who weighed more than 9 pounds (4.1 kilograms), or if you had an unexplained stillbirth. — Nope
  • Excess weight. You’re more likely to develop gestational diabetes if you’re significantly overweight with a body mass index (BMI) of 30 or higher. — Nope
  • Nonwhite race. For reasons that aren’t clear, women who are black, Hispanic, American Indian or Asian are more likely to develop gestational diabetes. — Nope

But, what does the internet know?  My numbers showed around 28 weeks that I do indeed have Gestational Diabetes.  This news came two weeks after my doctor took my belly measurements and told me “you’re going to have another small baby, he’s probably be around 7 pounds”.  Funny, a week later he said “just be careful with your diabetes, as you don’t want your baby to get too large”.  Umm, what a stark contract to just a week before!  At first I was convinced my numbers were wrong. There was no way I could have GD.  I have been continuing to workout for at least 30-minutes on most days of the week, I’ve kept a fairly healthy diet (aside from the everything bagel with lots of cream cheese cravings, and the nightly 1/2 cup of ice cream with chocolate sauce).  I assumed the numbers must have been higher because I’d had a really bad cold for about eight weeks, which had morphed into an ear infection, yes, that was why my numbers were high; I was fighting an infection!  No, they were high because my placenta is producing more of the hormones that impairs the use of insulin in my cells.  Period. End of story.  Off to the pharmacy I went to get my glucose meter, lancets and glucose strips (btw, who knew glucose strips were so expensive?!)

 

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After meeting with a nurse practitioner who suggested a 2000 calorie diet, and 300 grams of carbohydrates per day, I went ahead and created my own plan (because, well, I’m a dietitian!).  I counted my calories for a couple days and realized, similar to my previous pregnancy, I was eating about 1600-1800 calories.  Yes, this isn’t a lot, I know, but I am a petite women and this has worked for me.  I eat when I’m hungry, I don’t force feed myself, I’m gaining weight at a great pace and my doctor has no concerns.  I took about 45% of that and it’s about 180g (175 is the minimum amount of carbs a pregnant women should eat). But I’ll admit I went a bit lower, aiming for 130-15og/day.  My numbers have looked great, and I felt great after starting to really watch my carb intake and attend to eat similar amounts of carbs at around the same time of day each day (roughly). It’s been about three weeks and I’ve managed to get my carb intake up to about 150-180/day without having high numbers, and continuing to put on weight at a good pace.  I’m filling my calories with;

  • Fatty fish (salmon mostly) – omega-3 and protein
  • Fruits and vegetables — fiber, hearty carbohydrates, folate, iron
  • Greek yogurt, almond milk and String cheese — vitamin D and calcium are so important!
  • Peanut butter — late night snack is 1-2 rice cakes with 1-2 Tbsp of peanut butter
  • Eggs and beans — I crave these. Eggs are carb free, and beans have lots of carbs but the fiber and protein in the beans help attenuate Blood Sugar spikes

My best diabetes ally is exercise. On days I exercise I give myself about 150-180 g/day (exercise is my body’s insulin).  On days I am not active (about two days a week) I aim for the lower amount; 130-150g (typically getting more like 145g).  My sugars  have been good.  Here is a look at my daily eats;

Breakfast: 35-40 grams carb (1000-2000 IU vitamin D supplement and my prenatal every morning)

  • Small bowl of cereal (Frosted Mini Wheats) with half a banana and unsweetened almond milk
  • Cinnamon toast with the lower carb bread (7 grams/slice).  I do two slices with butter, cinnamon and Stevia.  I eat this with a Triple Zero Greek Dannon Yogurt.

Snack: 15-30 grams

  • Nugo Slim
  • KIND bars (they have several varieties with 15-20 g carbs)

Sometimes I eat more..such as half a small muffin or another half of a bar if I’m still hungry.  This is also the time my heartburn starts to act up…not sure why.  So, I tend to take a couple TUMS, with 1.5 g carbs/one.

Lunch: 40-45 grams

  • Large salad with quinoa, lots of non-starchy vegetables, hardboiled egg or chicken.  I have this with a small bag of popcorn (10 g carbs) and a piece of fruit
  • Brown rice bowl; brown rice, sweet potatoes, cheese, chicken or salmon, lots of non-starchy veggies on top
  • Flatout Wrap with hummus, veggies and feta cheese.  Sometimes I add canned tuna or salmon. So goooood!  I pair thing with yogurt or a piece of fruit

Snack: 15-20 grams

  • Small banana or apple and peanut butter (really into the Smucker’s Natural)
  • Greek yogurt and berries
  • Another bar, sometimes
  • Every once in a while I just want o splurge and I’ll eat half a large Orange and Cranberry muffin form our dining halls.  They are vegan, so they are healthy.  JK

Dinner: 30-35 grams

  • Scrambled eggs with my low carb toast, a side of vegetables and some Greek yogurt and sriracha on top
  • Soup; I’m into canned soup.  I also make my own in the slow cooker sometimes. I always get a nice hearty bread from our local bakery to have with my soups at dinner!  I made this Cod Stew the other night and fell in love again.
  • Bowl of canned lentils (lower FODMAP) with an egg on top, Greek yogurt, avocado and sriracha.
  • Flatout wrap with black beans, cheese, sometimes chicken or egg, side of roasted broccoli

Snack: 15-20 grams (I eat a snack right after taking my evening blood sugars.  The snack always contains some type of protein. Protein and carb as a light snack before bed is good for nighttime blood sugar control. My morning blood sugars have been great)

  • Frozen blueberries topped with Greek yogurt (plain) and Cool Whip Light (sometimes some unsweetened cocoa powder)
  • 1-2 Rice Cakes and 2 Tbsp peanut or almond butter

My doctor says I don’t need to track for much longer, but truth be told I will probably take my morning sugars every single morning until I give birth (and I’ll also take them on days I don’t workout).  I don’t want to take any chances here, as I know how poor blood sugar control can affect both me and my baby.  Look how crazy my notes are!

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Some things I’ve noticed;

  • Protein is important.  If I eat a meal with 35 g carbohydrate and zero protein, my numbers aren’t great two hours later.  If I eat that same meal with some protein (even just 10-15 grams)  they are typically fine two hours later.
  • Workouts are important.  On days when I’m sitting a lot, I notice that my blood sugars aren’t as good (sometimes it carries on to the next day!)
  • My nightly snack of rice cakes and peanut butter is the perfect combination of carbohydrates, fat and protein to keep my sugars under control at night.  My morning blood sugars levels have been great.
  • When I eat out and my meal spans over a longer period of time (such as 90 minutes last Saturday!) my 2-hour postprandial reading is a bit high (I think this is to be expected).
  • I do much better when I get most of my carbohydrates earlier in the day (from breakfast, morning snack, and lunch) and less in the late afternoon and evening.  This makes sense, as I’m more active in the morning and early afternoon.

Do you have any experience with Gestation Diabetes?  What did you learn during that time?  What questions do you have?

Cheesy Chicken Fajitas

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Cheesy Chicken Fajitas
 
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Serves: 4 (2 tacos each)
Ingredients
  • 2 teaspoons olive oil
  • 1 cup sliced red onion **
  • 1 cup sliced orange bell pepper
  • ½ cup fresh corn kernels
  • ½ teaspoon kosher salt
  • ½ teaspoon black pepper
  • 1 cup unsalted canned pinto beans, rinsed and drained **
  • ¾ cup chopped tomatoes
  • ½ cup unsalted chicken stock **
  • 1½ tablespoons fresh lime juice
  • 2 large chicken breasts
  • 4 ounces part-skim mozzarella cheese, shredded (about 1 cup) **
  • 8 (6-in.) corn tortillas
  • 8 teaspoons plain Greek yogurt
  • ½ ripe peeled avocado, cut into 8 slices
Instructions
  1. Preheat broiler to high.
  2. Boil chicken breasts in salted water for about 25 minutes (until easily they are shredded). Take the chicken out and shred it as much as possible.
  3. Heat oil in a large ovenproof skillet over medium-high. Add onion, bell pepper, corn, salt, and pepper to pan; sauté 3 minutes or until crisp-tender. Add beans, tomatoes, stock, and juice; cook 2 minutes. Top vegetable mixture with chicken; sprinkle evenly with cheese.
  4. Place pan in oven; broil 3 minutes or until cheese melts.
  5. Heat tortillas according to package directions. Divide chicken mixture evenly among tortillas; top each with 1 teaspoon Greek yogurt and 1 avocado slice.
Notes
** If you are following a low FODMAP diet, omit the onion and use a Tuscan olive oil to replace the plain olive oil (if you wish, not necessary). Look for a chicken stock that doesn't contain garlic or onion (Progresso Tuscany Chicken Broth is one, others in my "low FODMAP Cabinet Essentials" post). The beans will be an issue if you're sensitive to Oligosaccharides, but this could be remedied by taking a Beano enzyme supplement. If you're lactose intolerant cut the cheese amount in half, or don't modify because there isn't significant amounts of lactose in mozzarella cheese!
Nutrition Information
Serving size: 2 tacos Calories: 435 Fat: 15 g Carbohydrates: 50 g Protein: 25 g

It’s tough to eat Mexican food when following a low FODMAP diet. I feel like onion is in just about every recipe and sub-ingredient.  However, I made these fajitas lower FODMAPs and they were still delicious, and onion-lover husband approved. They were also pretty tasty as leftovers.  One night I just ate everything without a tortilla, and on top of some wilted spinach.  It was great!

Low FODMAP Lunches and Dinners

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While following a low FODMAP diet can be very difficult at times, it might be nice to know that there is still a plethora of great combinations that are low FODMAPs and rather tasty!  Today I’ll share some of my favorites that I make from home, along with some of my favorite away-from-home orders.

At Home Lunch/Dinner Ideas

  • Baked Potato with Broccoli (1/2 cup or less) and a small amount of sharp cheddar cheese. Add a dollop of plain Greek Yogurt for some more creaminess, and some Texas Pete’s hot sauce for some heat!
  • Brown rice or quinoa with sauteed veggies (carrots, broccoli, zucchini, mung beans, kale), add a little soy sauce (if you have Celiac Disease look for one that is Gluten Free)
  • Grilled salmon or chicken (with a simple oil and vinegar marinade, or just oil, salt and pepper) served over a salad of spinach with hard-boiled eggs, green or black olives, carrots, cucumber, and a bit more oil and vinegar
    • Alternatively, serve with sauteed veggies (see example #2) and brown rice or quinoa
  • Grilled hamburger (made from raw beef, salt and pepper), on Gluten Free bun with sharp cheddar, lettuce, tomato.  Serve with oven baked potato fries.
  • Pizza on the skillet; in a food processor at 1 cup old fashioned oats, 4 egg whites and 1 egg, plus a dash of salt and some Italian seasoning for flavor.  Blend for about 20 seconds, pour onto a heated and sprayed skillet. Cook for about 3-4 minutes per side. Add toppings of your choice (Rao’s Sensitive Formula Marinara Sauce is lovely!) and broil on high for about 4-5 minutes.  Makes 2 servings.15337444_1229800893764478_5358645709753827264_n

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  • Gluten Free pasta with Rao’s Sensitive Formula Marinara Sauce and freshly grated parmesan (add sauteed zucchini or roasted broccoli!)
  • Deli sandwich with Gluten Free bread, nitrate-free turkey breast, lettuce, tomato, mayo and maybe some fresh red pepper, cucumber and black olives (my favorite, toasted with some Swiss cheese)

 

Eating Out Lunch/Dinner Ideas

  • Salad with protein added (hold the onions), ask for oil and vinegar for dressing
  • If Gluten Free pasta available, ask for it with olive oil and fresh parmesan
  • Burger on a Gluten Free Bun with Swiss cheese or sharp cheddar, order of fries or a side salad without onion (oil and vinegar on side for dressing).
  • Grilled protein (most places offer salmon or chicken), ask for it with only salt and pepper seasoning if possible.  Sides might include brown rice, steamed broccoli or green beans, spinach, mashed potatoes or roasted redskins

Wendy’s

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  • Baked potato with sour cream, bacon, broccoli
  • Side fries
  • Salad; Side Salad or Power Mediterranean (omit onion, ask for oil and vinegar)

Panera

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  • Salad is pretty much the only option (NOTE: The following salads contain FODMAPs but should be handled by most individuals as long as oil and vinegar is used to replace dressing)
    • Fuji Apple Salad with Chicken
    • Chinese Citrus Cashew Salad with Chicken
    • Green Goddess Cobb Salad with Chicken

Chipotle

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  • Chipotle is difficult, as there is onion just about everywhere you look!  The following options are lower in FODMAPs, but not FODMAP free
    • Bowl – With brown rice, light black beans, corn, tomato, lettuce (note: without being rude, pick out the onion!)
    • Corn Tacos – with chicken, lettuce light sour cream
    • Salad – Lettuce, light beans, corn, tomato (pick out onion!), add chicken if you want. The chicken is marinated in seasoning with onion, but if you’re not really sensitive it would be ok.

 

What are your favorite go-to low FODMAP dinners, lunches or foods to eat out?

 

Low FODMAP Snack and Breakfast Ideas

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Need some low FODMAP snack and breakfast ideas?  Here you go!

Snack Attack

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  • Plain Greek yogurt with a scoop of Smucker’s Natural Jelly and peanut butter
  • Lactaid cottage cheese with clementines, berries or tomatoes
  • Butternut Squash Muffins (great for breakfast too)
  • Chia Pudding
  • Fruit salad with strawberries, pineapple, melon and bananas, topped with chia seeds or nothing
  • Nut mix; walnuts, macadamia nuts and peanuts
    • Put this on top of some Lacaid-brand ice cream (or any favorite lactose-free ice cream)
  • Snack bars (see my list of ideas)

 

Breakfast

  • Oatmeal or quinoa (made with water, Lactaid milk or almond milk), with berry toppings and banana.  Sweeten with a dash of maple syrup.

Do you have any favorite low FODMAP snack or breakfast ideas?  Please share in the comments!  Next week I’ll post some of my favorite low FODMAP lunch/dinners.

Butternut Squash Lasagna

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Sometimes I just don’t have proper lighting for my photos, and this happened to be one of those times.  I’m not so cool that I have one of those photo boxes that makes everything look amazing.  So, in other words, this lasagna was better than it looks.

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Butternut Squash Lasagna
 
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Serves: 12 servings
Ingredients
  • 1 pound ground turkey
  • 1 onion, chopped **
  • 1 (4.5 ounce) can mushrooms, drained **
  • 1 (28 ounce) jar spaghetti sauce **
  • 1 (16 ounce) package cottage cheese **
  • 1 pint part-skim ricotta cheese **
  • ¼ cup grated Parmesan cheese
  • 2 eggs
  • 1 medium butternut squash (skin removed, cut into thin ¼-1/2" slices) **
  • 8 ounces shredded mozzarella cheese
Instructions
  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Line the butternut squash slices on a greased cookie sheet and bake for about 15-20 minutes. Set aside.
  3. In a large skillet, cook and stir turkey until brown. Add mushrooms and onion; saute until onions are transparent. Stir in pasta sauce, and heat through (about 5 minutes after the turkey has browned)
  4. In a medium size bowl, combine cottage cheese, ricotta cheese, grated Parmesan cheese, and eggs.
  5. Spread a thin layer of the meat sauce in the bottom of a 13x9 inch pan. Layer with par-baked butternut squash slices, cheese mixture, mozzarella cheese, and meat sauce. Continue layering until all ingredients are used, reserving ½ cup mozzarella. Cover pan with aluminum foil.
  6. Bake in preheated oven for one hour, 10 minutes. Uncover, and top with remaining half cup of mozzarella cheese. Bake for an additional 20 minutes or until butternut is cooked). Remove from oven, and let stand 10 to 15 minutes before serving.
Notes
** If you are following a low FODMAP diet omit the onion and use an onion and garlic free spaghetti sauce (Rao's Sensitive Formula is great!). The mushrooms contain polyols but I truly believe there aren't enough in this recipe to make a difference. If you are really sensitive to lactose this isn't a great recipe for you, but if you are like me and only slightly intolerant, use the Lactaid brand cottage cheese for both the cottage cheese and the ricotta (omit ricotta and use extra cottage cheese instead). Lastly, butternut squash contains Oligos and Polyols at high levels when consumed in amounts greater than ¼th cup. If you are sensitive to either of those, you could cut the butternut squash in half and use some layers of gluten free lasagna noodles.
Nutrition Information
Serving size: 1/12 of recipe Calories: 450 Fat: 13 g Saturated fat: 6 g Carbohydrates: 50 g Fiber: 3 g Protein: 31 g

I made this and froze the leftovers. We ate this on about three different occasions (and when I say “we” I mean the entire family, even Paige.  She loves anything with cheese, and she happens to also love butternut squash).

I hope you enjoy this as much as we did!  Have a great Thanksgiving.

Slow Cooker Pork Chops with Mushroom and Carrot

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The slow cooker is my best kitchen friend in the colder months.  I probably use it once a week, at least.  Sometimes I follow old favorites, but other times I try to find new favorite recipes to add to my collection.  Today’s recipe is one of those new favorites!

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Slow Cooker Pork Chops with Mushroom and Carrot
 
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Serves: 4 servings
Ingredients
  • 1½ cups unsalted chicken stock **
  • 1½ teaspoons sherry vinegar
  • 3 tablespoons brown rice flour
  • Cooking spray
  • ¾ pound carrots, peeled and cut into 2-in. pieces
  • ½ pound shiitake mushrooms, stems removed and caps quartered **
  • 4 thyme sprigs
  • 2 oregano sprigs
  • 1 tablespoon olive oil
  • 4 (6-oz.) bone-in center-cut pork chops
  • ¾ teaspoon kosher salt, divided
  • ¾ teaspoon black pepper, divided
  • ¼ cup dry white wine
  • 6 ounces uncooked gluten free noodles of any type
  • 2 tablespoons heavy cream
  • 2 teaspoons fresh thyme leaves
Instructions
  1. Combine stock, vinegar, and flour in a 6-quart slow cooker coated with cooking spray. Stir in carrots, mushrooms, thyme sprigs, and oregano sprigs.
  2. Heat oil in a large nonstick skillet over medium-high. Sprinkle pork chops with ¼ teaspoon salt and ¼ teaspoon pepper. Add pork chops to pan; cook 2 minutes on each side. Place pork chops in slow cooker.
  3. Add wine to skillet over medium-high; cook 30 seconds, scraping pan to loosen browned bits. Spoon wine mixture over pork chops in slow cooker. Cover and cook on LOW for 7 hours or until vegetables are tender.
  4. Cook pasta according to package directions. Drain.
  5. Remove pork chops from slow cooker, and keep warm. Remove and discard herb sprigs. Add heavy cream, remaining ½ teaspoon salt, and remaining ½ teaspoon pepper to vegetable mixture in slow cooker, stirring to combine. Stir in cooked pasta. Divide noodle mixture among 4 plates; top each with 1 pork chop, and drizzle with any remaining sauce in slow cooker. Sprinkle evenly with thyme leaves.
Notes
** If you follow a low FODMAPs diet and are sensitive to polyols, omit the mushroom and replace with another vegetable, such as green pepper. Look for a Chicken Broth without garlic or onion, such as Progresso Tuscan Chicken Broth (or make your own using my recipe!).
Nutrition Information
Serving size: ¼th of recipe Calories: 450 Fat: 13 Carbohydrates: 45 Protein: 30

I actually added more carrots to this (because I have an obsession with cooked carrots, to the point where once I actually started turning orange), and even thought about parsnips (next time!).  I’m really into roasted (or slow cooked) root veggies, so when I can add more, I do.  I hope you enjoy this as much as we did (NOTE:  For extra health benefits you can use Gluten Free Lentil Pasta.  This isn’t necessarily low FODMAP but it would help if you took a Beano with it!  Otherwise, just stick to regular Gluten Free pasta).

 

See you next week.

Seared Scallops with Bacon and Oranges

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There is nothing I like more than scallops.  Of course, when you add bacon to those scallops, well, then I suppose you could say I like that more.  I especially love when a recipe with scallops and bacon comes from a “Cooking Light” magazine.  Hello, wonderful!  Oh, and it’s low FODMAP!  Perfect.

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Seared Scallops with Bacon and Oranges
 
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Serves: 4
Ingredients
  • 4 center-cut (nitrate free) bacon slices
  • 3 large navel oranges, divided
  • 1.5 lb. fresh sea scallops
  • ½ tsp. black pepper
  • ½ tsp. salt, divided
  • 1 T apple cider vinegar
  • 2 tsp. chopped fresh thyme
Instructions
  1. Place bacon in a large skillet (cast iron preferred, but not necessary) over medium-high heat; cook 6 minutes or until crisp, turning over once. Remove from pan and place on a plate.
  2. While bacon cooks, cut 1 orange in half and squeeze the juices from both sides into a small bowl. Peel the other two oranges and section them each, putting sections in a separate bowl (do this over the first bowl with the juices, to catch any extra juice).
  3. Increase heat to high once the bacon is removed. Pat scallops dry and sprinkle with pepper and ¼ tsp. salt. Add scallops to the bacon drippings in the pan; cook 2 minutes on each side or until golden brown. Transfer scallops to a platter; cover with foil to keep warm. Add orange juice, vinegar, and remaining ¼ tsp salt to the pan. Cook 2 minutes, until simmering, and scrape the pan to loosen browned bits.
  4. Plate the scallops onto four plates and evenly drizzle mixture over plated scallops, top evenly with bacon, orange sections and thyme.
Notes
This is a low FODMAPs recipe.
Nutrition Information
Serving size: ¼th of recipe Calories: 190 Fat: 5 g Carbohydrates: 15 g Protein: 23 g

Enjoy this with a loved one over a glass of wine, or like we did; at the kitchen counter with our two year old saying “mine, mine mine!” the entire time, while pointing to our food.  She’s lucky we love her and were willing (sort of) to share.

Mmmm, pickles!

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Pickles, cream cheese, toast and beans.  It’s what I crave these days.  Not too different from my cravings when I was pregnant with Paige.   Yep, that’s right, pregnant with baby number two, due March 20th!  I can remember right before getting pregnant thinking; “I can’t wait to be pregnant!” and “This will likely be my last pregnancy, that’s so sad” and “Hmm, maybe I’ll be a surrogate for someone, I just love being pregnant!”.  Almost five months into this pregnancy it’s more like; “Thank God this is (most likely) going to be my last pregnancy!”.  Yeah, I think we’re a “two and done” family.  But who knows.  As of now I never want to be pregnant again!   I don’t remember feeling so achy, tired and nauseated round one.  Perhaps it’s the fact that this time I have a feisty and spirited two year old to take care of as well??

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She refuses to take baths in the tub, so…the sink will have to do.

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Or perhaps it’s the fact that we’ve had a whirlwind past four months!  Yes, let me update you.  We all packed up and moved out of our house, into my mother-in-law’s condo.  Her condo was plenty big for all of us, but still, it was quite an adjustment.  Now, we have a new home (three months later!)…

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Ok, no, this isn’t our house.  This is Two Meeting Street, a quaint little Inn where we stayed in Charleston.  I kept telling Nick, “I would just take one fifth of this porch at our house (it wrapped around the entire house, it was beautiful, I have the photo saved on my phone so I can look at it at every chance I get).  So no, our new home isn’t that cool, but we love love love it.  It’s ready for a new baby (well…in March).

Here are some foods I’ve been eating/craving…

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Fried (baked!) pickles, courtesy of Prevention RD’s Cookbook!

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We went on vacation and I ate a lot of meat, such as this meatloaf from Jestine’s (a famous southern cuisine restaurant in Charleston!)

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Fried Green Tomatoes

Anything creamy will do.  I’m into sour cream, butter, cheese and cream cheese lately (never have I loved cream cheese, in my life). So when we were at McGrady’s in Charleston, I obviously got the fish with the creamy sauce!

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I’ve finally gotten back to cooking at least one meal a week (that’s an accomplishment for me!) and I hope to start posting on a (somewhat) regular basis again.  I’m still doing low FODMAPs, but have pretty much narrowed my offenders down to garlic and onion (and cauliflower, yikes).  I try to avoid these (especially onion) at all costs (minus dill pickles, lol).

Actually I go through pickles so fast that I’ve been making my own by cutting up cucumbers and adding them to the leftover pickle juice (less garlic this way, actually, so a win win because it’s cheaper too!)

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So, wondering the sex of the new baby? Yeah, we were too, and we found out last night…it’s a BOY! No wonder this pregnancy has felt so different.  I knew it!

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Coming up on the blog;

  • Butternut Squash Lasagna
  • Slow Cooker Pork Chops with Pasta
  • Scallops with Bacon and Oranges
  • low FODMAP Snacks and Breakfasts
  • low FODMAP Lunches/Dinners

How Not To Get Too Few Vegetables and Fruits

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In case you didn’t know, the recommended amount of fruits and vegetables per day for the average American is 5-9 servings (~1/2 cup per serving) or 5 cups per day.  So, here are some things you shouldn’t do if you ever want to reach this goal!

  • Do NOT leave for an early morning meeting assuming they will have a breakfast consisting of any type of produce whatsoever. DO assume they will have pastry’s and bagels (even if you’re attending a nutrition conference, I swear)
  • Do NOT sit down for a meal at your favorite lunch joint and assume that the lettuce and tomato on your chicken sandwich will add up to a full serving.
  • Do NOT wait until your child is one year old to stop giving him/her purees.  Hello, introduce them to texture sooner than later!  If your child hates fruits/veggies you are more likely to not buy them for yourself! Try Baby Led Weaning.

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  • Do NOT assume your waiter knows that you want to substitute the fries for broccoli.  You must specify.

**NOTE: Do NOT assume that broccoli will be steamed.  It will probably be drowned in butter; again, you must specify **

  • Do NOT go to the supermarket, buy a bunch of fun new fruits and vegetables (because they looked so pretty!) and assume you will do something with them.  You must have a recipe in mind, or at least write yourself a note to use that produce before it goes bad!

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  • Do NOT assume airports will be equipped with fruits and veggies.  Pack some things like Larabars, apples, bananas, clementines, carrots, sweet potato chips (baked), dried fruits (no added sugar)
  • Do NOT let a meal go by that doesn’t include at least one fruit or vegetable
  • Do NOT count your LTO (lettuce, tomato, onion) as a vegetable, it’s merely there for crunch and flavor
  • Do NOT count your large iceburg salad with ranch dressing, cheese and croutons as “four servings of vegetable”…it’s probably (barely) two

**NOTE: Two cups green leafy vegetables count as 1-cup.  Aim for five total cups of F/V per day)

  • Do NOT believe the nutrition bars that claim to count as “three servings of fruits and vegetables”
  • Do NOT believe that “veggie chips” are healthy (although I’m a fan of sweet potato chips, at least they contain an excellent source of vitamin A!). I also love these…
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Beanitos also does a great job; these chips are just made of BEANS! Take a Beano my friends…

  • That reminds me, do NOT assume all veggies will cause you indigestion!  Beano is great.
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Works with broccoli, brussel sprouts, beans, tofu, yes yes yes

  • Do NOT be afraid of new kitchen gadgets (veggie spiralizers are my new favorite thing. Not sure if you’ll ever use it?  Then buy this handheld one that is less than twenty bucks!)
  • Do NOT ignore canned or frozen vegetables and fruits.  As long as there is no salt or sugar added (in the frozen versions) or minimal amounts (as in canned, look for low sodium or light syrup) they can often be better for you than fresh!

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  • Do NOT believe that you resveratrol supplement will protect you from everything from cancer to heart disease.  Fruits and vegetables contain thousands of phyto (plant) chemicals that we haven’t even researched yet!  Why isolate the one we do know about and just consume that?  No good will come out of it (in fact it can be harmful) Just drink a glass of wine people.
  • Do NOT think that just because your main entree already has vegetables or fruits, having more on the side isn’t necessary.  Load em’ up!
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Click to see recipe!

 

All right that’s it.  See ya next week for some fun news. In the meantime, eat your fruits and vegetables.

White Cod Ceviche with Red Quinoa

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Until this weekend, I had never made ceviche.  I have been missing out.  This was easy, light and delicious.  Enjoy!

5.0 from 1 reviews
White Fish Ceviche with Red Quinoa
 
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Serves: 4 servings
Ingredients
  • 1 lb. white fish, cubed
  • 7-8 limes
  • salt and pepper to taste
  • ¾ cup quinoa
  • 1½ cup water
  • 3 large tomatoes, chopped and seeded
  • ¼ cup chopped cilantro
  • 2 jalapenos, seeded and chopped
  • 1 ripe avocado, chopped **
  • Extra virgin olive oil, for drizzling
Instructions
  1. In a large metallic bowl add the cod and the juice of 7-8 limes (enough to cover the fish). Put in fridge for 3 hours, making sure to mix the fish every 30-minutes (to assure submersion in lime juice), until fish is opaque.
  2. Cook the quinoa according to package directions. Set aside to cool, and put in fridge until ready.
  3. In a medium bowl add the tomato, jalapeno, cilantro and salt and pepper to taste. Put in fridge until ready.
  4. Once the fish is ready, strain any remaining juices. Divide among four plates; tomato mixture, fish, quinoa on top. Drizzle with olive oil and top with chopped avocado, a bit of lime juice (if you wish), and salt and pepper to taste.
Notes
** If you are following a low FODMAP diet, just use one half of an avocado for the entire recipe.