Recipes FREE NUTRITION INFORMATION per Serving Calories: 169 Fat: 9 g Carbohydrates: 12 g Fiber: 2 g Kitchen tip! Cholesterol: 217 mg Wrap the skillet Sodium: 344 mg Protein: 10 g handle in foil if your skillet is not ovenproof. Monica Amburn, RD, LD BI-LO Corporate Registered Dietitian Take One May 2012 Very Vanilla Fruit Salad Perfect for brunch, dessert, snack time, or a potluck dinner! Broccoli and Potato Frittata Makes 6 servings Prep Time: 15 minutes Cook Time: 25 minutes thrive! tip! Leave the potatoes INGREDIENTS unpeeled for extra vitamins & fiber! • 1 1/2 cups cubed potatoes • 2 cups coarsely chopped broccoli florets • 1 tablespoon olive oil • 1/2 cup coarsely chopped onion • 1 teaspoon McCormick® Oregano Leaves • 1 teaspoon McCormick® Rosemary Leaves, finely crushed • 1 teaspoon McCormick® Thyme Leaves • 3/4 teaspoon Sea Salt from McCormick® Sea Salt Grinder, divided • 1/4 teaspoon McCormick® Black Pepper, Ground • 6 eggs • 1/4 cup 1% milk • 3 medium plum tomatoes, thinly sliced • 1/4 cup grated Parmesan or Asiago cheese DIRECTIONS 1. Bring water to boil in medium saucepan. Add potatoes; cook 7 minutes or just until tender. Add broccoli; cook 1 minute longer. Drain well. Set aside. 2. Heat oil in large ovenproof nonstick skillet on medium heat. Add onion; cook and stir 5 minutes or until softened. Stir in potatoes and broccoli. Reduce heat to medium-low. 3. Mix oregano, rosemary, thyme, 1/2 teaspoon of the sea salt and pepper in medium bowl. Add eggs and milk; beat with wire whisk until well blended. Pour mixture into skillet. Cook without stirring 5 minutes or until eggs are just set on bottom. Arrange sliced tomatoes on top of egg mixture. Sprinkle with cheese and remaining 1/4 teaspoon sea salt. 4. Broil 4 to 5 minutes until eggs are set and cheese is lightly browned. Recipes courtesy of McCormick® Makes 10 (1/2-cup) servings Prep Time: 15 minutes Refrigerate Time: 1 hour Ingredients • 2 cups strawberries, halved • 1 cup blueberries • 1 cup fresh or canned pineapple chunks • 1 cup cantaloupe chunks • 2 kiwis, peeled and sliced • 1/4 cup confectioners' sugar • 2 teaspoons McCormick® Pure Vanilla Extract Directions 1. Mix fruit, confectioners' sugar and vanilla in large bowl. Cover. 2. Refrigerate 1 hour or until ready to serve. NUTRITION INFORMATION per Serving Calories: 56 Fat: 0 g thrive! tip! Make it a Raspberry Carbohydrates: 13 g Fruit Salad: Prepare Fiber: 2 g as directed, but use McCormick® Cholesterol: 0 mg Raspberry Extract in Sodium: 4 mg place of the vanilla. Protein: 1 g So what’s the big deal about “gluten-free”? We all know that gluten-free foods are HOT right now – even some celebrities have been quoted as supporters of this seemingly trendy diet. However, it is important to realize why some people MUST avoid gluten for their health’s sake. To learn more, read on to see my top 5 gluten-related “frequently asked questions”, along with answers. 1. What is gluten? Gluten is the term used to describe a type of protein found in wheat, barley and rye grains. In baked goods, gluten is the protein that gives rise and texture to many of our favorite breads, muffins and cakes. It is also found in many other foods like crackers, cereals, seasoning mixes, batters and even beer. 5. How do you know if you have celiac disease? Symptoms of celiac disease may include gas, bloating, diarrhea 2. Why are some people intolerant of gluten? and unintentional weight loss, but may also include depression, In general, gluten is one of the toughest proteins for hu- infertility or a skin rash known as dermatitis herpetiformis. And mans to digest. But in most healthy adults the body does surprisingly, some people with the disease do not experience not react negatively to gluten. However there are people symptoms until later in life. Even without symptoms, people with who are considered to be “gluten intolerant” and there are medically diagnosed celiac disease must follow a gluten free diet some people who have celiac disease, and in both cases to prevent further health consequences. neither group should eat gluten-containing foods. In order to be diagnosed with true celiac disease you must con3. What is gluten intolerance? tinue to eat foods containing gluten and you must be tested by a It is possible to be gluten intolerant but not have celiac dis- gastroenterologist, a doctor who specializes in intestinal health. ease. Many people with this condition may have intestinal Several blood tests may be performed to test for markers of symptoms such as gas, bloating and diarrhea when eating the disease but the “gold standard” test is an intestinal biopsy, a diet that contains gluten. When they remove gluten from where a small piece of tissue is taken from the small intestine their diet, the symptoms go away. However, it is important and examined for damage. This testing process should be very that people with these symptoms seek medical attention thorough and always performed by a board-certified physician and receive proper testing to determine the true cause of for the most reliable results. symptoms BEFORE trying a gluten free diet. May is National Celiac Awareness Month. For more information on celiac disease, check out www.celiac.nih.gov. 4. What is celiac disease? Put simply, celiac disease is a disease that is passed through family genes that causes the body to attack itself when And to easily find glutenfoods containing gluten are eaten. This attack happens free foods at BI-LO, look for mostly in the small intestine. If left untreated, this can lead our Gluten-Free Nutritional to malabsorption, severe nutrient deficiencies and other Tag on hundreds of items complications. Gluten throughout the store! Free Printed on 10% Recycled Paper. Ask Monica Dinner in a Flash with Rotisserie Chicken Question: I am pregnant with my first child, and I want to make sure that I eat a healthy diet. What food should I choose during my pregnancy? And should I avoid anything? Answer: First of all, congratulations! And yes, you definitely have specific nutrient needs during pregnancy that require you to eat more of certain foods, and less of others. To better help you, I’ve put together a general guide that shows you which foods to choose, and which to avoid. (See article below.) I hope this helps! In The BI-LO Deli Monica Do you have a health or nutrition question? Email Monica at [email protected] for an answer. Your question may be featured in the next newsletter! You can also follow Monica on Twitter (@MonicaAmburnRD) and facebook (facebook.com/bilosdietitian). More thrive! articles are available at bi-lo.com/thrive too! Rotisserie chicken doesn’t have to be just a main entrée item at meals – it can be your secret weapon for lots of tasty and healthy recipes! And since BI-LO’s Lip Lickin’ Rotisserie Chicken is cooked and ready when you buy it, you save time in the kitchen. Here are 3 dinner ideas using rotisserie chicken that are ready in 30 minutes or less. Chicken Caesar Salad Remove skin from chicken and slice off meat from breast strips. Slice removed meat into 1 inch sections. In a large bowl, toss a bagged Caesar salad mix with reduced fat Caesar salad dressing. Divide salad onto plates and top with chicken strips, a few croutons, and a sprinkle of parmesan cheese. Nutrition for a Healthy Pregnancy 3. Lean meats such as chicken, turkey, eggs, beans and some types of seafood to boost your body with iron and protein. Seafood is a great source of protein, B vitamins and omega-3 fatty acids that our bodies need, but is often feared by pregnant women because of potential mercury exposure. However studies show many types of seafood are safe for pregnant women to eat, up to twice a week, without harmful effects. These safe seafood choices include: shrimp, crab, salmon, pollock, catfish, cod and tilapia. Canned light tuna is also considered safe, up to twice a week. However, make sure to cook all fresh and frozen seafood thoroughly before consuming. Foods to Avoid If you are a mom-to-be, good nutrition habits are very important to your baby’s health as well as your own! Here are some tips on smart foods to choose, and certain foods to avoid during this special time. Foods to Choose Pulled Barbecue Chicken Sandwich Simply remove skin from rotisserie chicken and slice off meat from breast sections. Shred chicken with fork. Toss shredded chicken with barbecue sauce in a skillet on medium for 5-10 minutes. Place shredded barbecue chicken on a whole grain bun and top with lettuce or cole slaw made with reduced fat dressing. Serve with baby carrots and celery for a crunchy, satisfying meal. Chicken Tacos Remove skin, and slice chicken into strips or shred. Add chicken to sauté pan and add 1 cup of salsa along with a pinch of chili powder and black pepper, and cook on medium-low for 5-10 minutes. Then layer taco base (whole grain soft tortillas or hard corn taco shells) with chicken, lettuce, onions and tomatoes. Add diced avocado if desired and serve. 1. Foods rich in calcium and vitamin D, like lowfat milk, yogurt, reduced fat cheese, and fortified orange juice. Pregnant adult women need at least 1,000 mg of calcium and 600 IU of vitamin D daily. Both calcium and vitamin D from foods are very important for your own bone and teeth health, as well as for your growing baby. Calcium is also needed for healthy circulatory and nervous systems, as well as proper muscle functioning. 2. Fruits and vegetables to provide important vitamins, minerals and fiber. Aim for 5 servings of vegetables daily. Leafy green vegetables like spinach are a good source of folic acid, an important B vitamin that helps prevent serious birth defects in growing babies. Try to fill one half of your plate with vegetables and fruits at most meals to ensure you are getting more of the nutrients you need. 1. Avoid seafood high in mercury. Swordfish, mackerel, tilefish and shark contain high amounts of mercury and should be avoided during pregnancy. But since other choices of seafood are lower in mercury (see Foods to Choose), and contain omega-3 fatty acids along with other important nutrients, seafood altogether shouldn’t be avoided. 2. Avoid cold deli meats and undercooked meats. When cooking meats such as beef, pork and chicken at home, make sure to cook them until they are well-done. If the juices run clear and there is no pink inside, the meat is well done. Also, do not eat hot dogs, luncheon meats, or deli meats, unless they are reheated until steaming hot. Undercooked meats and processed meats might contain listeria, a type of bacteria, which could be harmful to you and your baby. 3. Avoid unpasteurized foods. Unpasteurized foods may also contain the harmful bacteria, listeria. Do not eat soft cheeses such as feta, brie, blue cheese, and Mexican-style cheeses such as queso fresco unless they have labels that state they are pasteurized products. Do not drink unpasteurized milk or juices either. For more information on which foods to avoid during pregnancy, check out www.cdc.gov/ncbddd/pregnancy