(Pictured above: Chef Lisa and Elizabeth)
Our conversation went something like this:
Lisa B: So Elizabeth, what is National Nutrition Month and how did it get started?
Elizabeth: It’s a program sponsored every year by the American Dietetic Association that supports registered dietitians to educate Americans about better nutrition.
Lisa B: So its sounds like from visiting their web site it’s an opportunity to renew and educate professionals and the general public with updated scientific information. What sticks out for you the most?
Elizabeth: Well, there is a lot of material out there that offers a variety of tips such as “Healthy Eating for a Healthy Weight”, “Eat Right at any Age”, “Eating Right can be Easy and Cost Effective” as well as one that I am really seeing a lot of interest in which is “A Registered Dietitian can Help you Weather Economic Troubles, Through Nutrition and Health”.
Lisa B: Okay, that last one, care to elaborate?
Elizabeth: When I see clients I try to find out what their obstacles are to eating right, most just don’t know or think they don’t know how to cook vegetables and other healthy foods, but others specifically believe that buying fresh vegetables is too expensive. I have found this to be a myth especially when you start thinking about the true cost of health care and cholesterol lowering drugs people have to buy. Personally I would rather spend the money on fresh vegetables than pharmaceuticals. (Unless diet and lifestyle changes don’t work)
Lisa B: Yeah, when you start thinking about the true cost, meaning not just the cost of medications but the cost of just feeling bad with low energy etc. I don’t know if many people actually think about the big picture like that. Quality of life.
Elizabeth: No, most people don’t. That’s why I think it’s so important for people to get help when it comes to eating right and taking care of themselves.
Lisa B: So what advice would you give people who want to start to make good changes in their diet?
Elizabeth: Don’t be afraid to make changes slowly. If their obstacle is that they feel they can’t cook, enroll in some of our cooking classes, start looking at and reading recipes, try new things and get support. Make an appointment with me and I can help personalize it for them.
Lisa B: So other words, Do Something!
Elizabeth: YES, exactly!
For more information on how to make an appointment with Elizabeth go to wellness.okstate.edu. Click HERE for information on our cooking demos.
New Mexican Roasted Pork Tenderloin with Salsa Verde
8 oz pork tenderloin
1 teaspoon chili powder
⅛ teaspoon course salt
1 teaspoon olive oil
Preheat oven to 375 degrees.
On the stovetop heat a cast iron skillet. Rub the pork tenderloin with the oil, chili and salt. Sear on all sides. Place the skillet in the oven for 15 minutes.
Serves 2 Calories: 340 Protein: 49 g Carbohydrates: 0 g Total fat: 15 g Saturated fat: 4 g Cholesterol: 150 mg Fiber: 0 g Sodium: 275 mg
Salsa Verde
3 tablespoons olive oil
1 tablespoon red wine vinegar
¼ cup water
2 cloves garlic
1 bunch cilantro
¼ jalapeno pepper
⅛ teaspoon salt
In a blender combine all ingredients and blend until smooth. This recipe makes more than you will need but can also be used as a dressing for pasta salad or as a condiment to almost anything.
Calories: 50 Protein: 0 g Carbohydrates: 0 g Total fat: 5 g Saturated fat: 0.5 g Cholesterol: 0 mg Fiber: 0 g Sodium: 130 mg
Corn soufflé
It helps if you have a soufflé dish which is a tall edged, round (usually white) baking dish. You can also use individual soufflé cups too.
4 eggs separated
1 tablespoon olive oil
1 ½ tablespoon flour
⅛ teaspoon salt
⅛ teaspoon black pepper
1 cup 2% milk
2 cups corn thawed or fresh
3 tablespoons parmesan
Preheat oven to 375. Lightly oil a soufflé dish and dust with the parmesan.
In a medium saucepan heat the olive oil. Whisk in the flour and make a roux, add the milk little a time whisking to incorporate. Remove from heat. Add the salt to the egg whites and whisk them to stiff peaks, set aside. Whisk in one egg yolk at a time to roux mixture. Add black pepper. Fold the whites into the saucepan and incorporate gently but well, add corn. Pour this mixture into the prepared soufflé dish and bake for 35 minutes. It should be puffy and dark golden brown. Soufflé will deflate a little after coming out of the oven. Serve immediately.
Serves 6 Calories: 160 Protein: 8g Carbohydrates: 17 g Total fat: 7 g Saturated fat: 2.5 g Cholesterol: 130 mg Fiber: 2 g Sodium: 150 mg
Roasted Sweet Potatoes
1 sweet potato, peeled and diced in one inch cubes
1 tablespoon olive oil
1/8 teaspoon cumin
1 tablespoon light soy sauce
1 clove minced garlic
Preheat oven 370 degrees.
Toss the sweet potatoes in the olive oil, garlic, and soy sauce and roast for about 20 minutes.
Serves 1. Calories: 50 Protein: 1 g Carbohydrates: 6 g Total fat: 2.5 g Saturated fat: 0 g Cholesterol: 0 mg Fiber: 0 g Sodium: 170 mg
Seretean Wellness Center at Oklahoma State University
Chef: Lisa Becklund
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