Oven fried okra

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Hi friends!

I was so excited to get my first Fall harvest basket from http://www.naturalspringsgarden.com/!

I had a big bunch of okra- and, hate to admit, but LOVE fried okra!

So, in the spirit of working4wellness--I made Oven "fried" Okra!

I have tried this in the past, but this time it came out the best it ever has...

Here is the recipe I used--

• a BUNCH of okra (washed, trimmed and cut into very small..no more than 1/2" pieces)
• 1 and 1/2 cups cornmeal (if you are not gluten intolerant- use 1 cup cornmeal and 1/2 cup panko bread crumbs)
• 1 whole egg plus at least another 1/2 cup egg whites
• 1/2 cup milk or buttermilk
• season the cornmeal mixture with your choice..I used garlic powder and a creole seasoning mix

1. preheat oven to 450
2. mix cornmeal and seasonings in a big bowl
3. whip egg mixture and milk 
4. pour egg mixture into big bowl of okra pieces and stir well..let soak for at least 3 minutes
5. pour wet egg/okra mixture into big bowl of cornmeal mix and STIR well until all okra coated
6. spray pan with holes with olive oil spray
7. spread out okra evenly and spray with more olive oil spray
8. bake for 15-20 minutes, then take out and turn them all over
9. bake for 10-15 more minutes (might even need to turn oven down some)
10. sprinkle with some sea salt

YUM!

Shrimp, Quinoa and Veggies

Hi friends-

Here is an example of a recipe where calories come pretty evenly

from complex carbs (quinoa), protein (shrimp) and healthy fats (olive oil)--

This recipe is packed with fiber, antioxidants and YUM!  I adapted it from allrecipes--

I'd say you couldn't add too many veggies- so have fun with it!

Shrimp and Quinoa

Prep Time: 15 Minutes (MAX!)

Cook Time: 40 Minutes

Ready In: 55 Minutes

Servings: 4

"This delicious shrimp, quinoa, and vegetable recipe can be eaten hot as a main dish or cold as a salad."

INGREDIENTS:

• 1 1/2 cups water
• 1 cup uncooked quinoa
• 2 tablespoons olive oil
• 1 red onion, chopped
• 1/2 green bell pepper, chopped
• 1/2 cup sliced fresh mushrooms
• 6 fresh asparagus spears, trimmed and chopped
• 1/4 cup golden raisins (I used craisins)
• **I added fresh or frozen spinach (at least 2 cups)
• 1 tablespoon minced fresh ginger root (all I had was dried ginger)
• salt and pepper to taste
• 1# SHRIMP deveined  (shopping tip- you can buy a 2# bag of shrimp this way in seafood freezer section of HEB--so you can throw it STRAIGHT into pan!--allow a bit of extra time of course and allow for a little more fluid to drain off later)1 lime, juiced
• 2 tablespoons olive oil (I probably used 1-1.5)
• 1/2 cup chopped Italian flat leaf parsley

DIRECTIONS:

1. In a large pot, bring the water to a boil, and stir in the quinoa. Cover, reduce heat to low, and simmer 15 minutes. Remove from heat, and set aside 10 minutes, or until all liquid has been absorbed. 2. Heat 2 tablespoons olive oil in a skillet over medium heat, and saute the onion and green bell pepper until tender. Mix in the mushrooms, asparagus, raisins, and ginger, and continue cooking until asparagus is tender. Season with salt and pepper. Mix in the shrimp, and cook 5 minutes, or until opaque. Add the spinach and mix until wilted. 3. In a large bowl, mix the quinoa with the lime juice and remaining 2 tablespoons olive oil. Toss with the skillet mixture and parsley to serve.

FIBER fights dying from disease!

Hi friends

If you eat enough dietary fiber: 25 grams for women and 30 grams for men...

women will have 34 - 50% reduced risk of dying from cardiovascular, infectious, and respiratory diseases and men's risk is reduced -- 24-56% by eating enough dietary fiber!

A great summary of this NIH study is in this link below:

http://www.nutraingredients-usa.com/Research/Fiber-may-keep-you-healthier-for-longer-NIH-study/?c=MRu%2BxYpTII4EkyVryULe9TipHJumnKhd&utm_source=newsletter_weekly&utm_medium=email&utm_campaign=Newsletter%2BWeekly

Many of my posts talk about high fiber foods, such as:

-feel full AND lower your calories

-watermelon soup

-whole grain and gluten free

-baba ghanoush

-red ants on a log

WebMD also has some great tips!

20 Stealthy Ways to Slip More Fiber Into Your Diet:

• Scoop up spreads like hummus, spinach dip, or artichoke dip with veggies or whole-grain crackers. Or dial up the fiber profile of your ranch or French onion favorite with a few teaspoons of ground flax seed.
• Top a store-bought pizza with slices of tomato, red pepper, spinach, and onion for extra fiber. Or make your own pizza, with a whole-wheat crust, and then pile on the produce.
• Raise a submarine sandwich's fiber profile with the crunch of red or dark green lettuce, shredded peppers and carrots, and a whole-grain roll.
• If you're dotty for donuts with your morning coffee, try switching -- at least sometimes -- to whole-grain granola bars instead.
• Beans are bursting with fiber. Pinto beans have 15.4 grams of fiber per cup, while black beans have 15 grams; try sprinkling all kinds of beans in soups, stews, and salads a few times a week, or enjoy bean and veggie-rich burritos.
• Cooking can reduce a food's fiber, so enjoy lots of your veggies raw. When you do cook vegetables, try steaming them, or cooking them quickly and easily in the microwave.
• If there are cookie monsters in your house, satisfy their sweet tooth, and boost their fiber intake, by switching to hearty oatmeal-raisin cookies.
• Stock your pantry with quick cooking brown rice and whole grain pasta in fun shapes.
• Experiment with produce-rich cuisines. Try Middle Eastern foods like tabbouleh (8.2 grams of fiber per cup of bulgur wheat) or hummus (over 10 grams of fiber per cup of chickpeas), or enjoy a quick Asian stir fry.
• Substitute common staples such as pasta, white breads, white rice with those made from unprocessed grains loaded with fiber.
• Add shredded vegetables like zucchini or carrots to spaghetti sauce.
• Add fresh fruits to your diet. Mangoes have some big advantages over other fruits. They contain more fiber than most, which helps you curb your appetite.
• Try fruit smoothies for fun fiber. Blend low-fat yogurt, fruit juice, and fresh or frozen fruit to make a quick breakfast or as a snack.
• Love your steak and potatoes? Try topping both with onions, mushrooms, and tomatoes, sautéed with a touch of olive oil and herbs.
• Switch to corn tortillas, which have 50% more fiber than flour tortillas.
• Substitute quick or old-fashioned oats for up to one-third of the white flour called for in recipes.
• For a rich, intense flavor, try spearing vegetables and fruits on skewers and cooking them on your grill.
• Treat your sweet tooth and get more fiber with a fruit salad. Try bananas, blueberries, and apples, sprinkled with walnuts and shredded, unsweetened coconut.
• Hold on to more nutrients -- and cook vegetables faster -- by using the microwave oven.
• Warm up with legume-rich soups. Just one cup of ready-to-serve bean and ham soup has over 11 grams of fiber, while pea or lentil soups bulk up with 5 or more grams each. The American Heart Association says that diets high in complex carbohydrates and fiber can reduce your risk of a host of conditions, including obesity, high cholesterol, coronary heart disease, and other chronic diseases.

So savor sweet summer berries, hearty whole grains, and crisp colorful veggies. It's easy -- and delicious – to enjoy fiber's bountiful benefits.

this is an excerpt from WEBMD--for more great info see link below

http://www.webmd.com/food-recipes/features/fiber-give-yourself-fresh-start-for-health

Summer Squash Slaw?! yum

Summer Squash Slaw

Summer time salads--nothing better...I bought some summer squash from Natural Springs Garden on Saturday and couldn't wait to eat them!  http://naturalspringsgarden.webs.com/farmstand.htm

I found a recipe on allrecipes.com for a Summer Squash Slaw and adapted it to our tastes--photo (before marinating in fridge) shown above.

Here goes:

• 2 large zucchini squash (I used one green and one yellow) Julienne cut- raw

for the dressing:

• 1/3 red onion rough chopped
• 2 T light miracle whip
• 1 T olive oil
• heaping spoon of garlic
• fresh cracked pepper
• white wine vinegar
• Tablespoon of brown sugar
• cornstarch to thicken it a bit
• stirred the dressing all together and then tossed with the squash into a tight fitting lid container and threw it into the fridge

Of course there are probably a million ways you could change up the dressing and add a bunch of other veggies--went for simple with this being my first try--will eat tonight as a side with dinner!  Why didn't I eat them this past weekend?  My husband of 17 years treated me to Hudson's on the Bend cooking school with Jeff Blank--all I can say is WOW and I highly recommend you do it one day for a special occasion!

Crudite--huh?

     Who says you need to have chips, crackers or pita crisps as the only thing to DIP with during the BBQ party summer season upon us!?!
What about grape tomatoes, cucumbers, carrot chips, celery, jicama, or peppers?  If you use cauliflower, broccoli, asparagus or snow peas...I would blanch them.  Why do you blanch the veggie?  It makes the vegetable slightly softer than raw, yet maintains its color, crispnesss & increases nutrient retention. 
Prompt and full chilling IMMEDIATELY after briefly cooking is KEY! (*there are a couple of 'how to blanch' website links at the end of this entry)
     I could probably do a blog entry almost every day on dip possibilities.  The options are endless. Super easy...store-bought hummus, tapenade or baba ghanoush.  http://working4wellness.blogspot.com/2010/04/baba-ghanoush-what-eggplant-dip.html
DIY- sour cream based dips, guacamole, salsa, light salad dressings-etc.


Please post links or comments to this or my FB page with your favorite dip recipes, or a crudite I haven't mentioned here. http://www.facebook.com/pages/Working4wellness/209193069113596?sk=wall
I would love to hear about them.


Wishing you well,
Traci Miller, RD, LD
traci@working4wellness.net


*blanch recipes
http://www.vegancoach.com/blanched-asparagus.html
http://www.emerils.com/recipe/7043/Blanched-Asparagus

Food Diary Challenge

FOOD DIARY CHALLENGE

WRITE IT ALL DOWN!

What is ALL?

Every morsel, drink or drop that goes into your mouth!  Did you stop by your co-workers desk with the bowl of peanut M&M's, or have samples while Costco shopping?  What about the creamer in your coffee, or when you open the freezer door for “just a few spoonfuls” of ice cream? 

Make it convenient to keep a current running list of your intake and when while also noting…

ü     How much (1/2 cup; 3 ounces etc)

ü     Your mood

ü     Your energy level

ü     How Hungry you really were at the time...

Why does it help?

Awareness

It slows you down to think about what do you really need right now?

Is it food? 

OR Maybe it is really…

ü     Water

ü     Needed stress relief via a talk with a friend, a walk, meditation, or yoga

Ok...I'm ready to start...  How should I do it?

Use whatever type of food diary works for you.

I use my iphone – the FREE sparkpeople app…fitday.com is also another good, free online food journal.

You could send yourself a continuing email, use a scrap of paper, or a small notebook. 

(I also have a handy form.)

Write as you go.

Write as many details as you can... brand, which variety etc

**Don’t forget to note hunger level, mood, & energy level

Focus on portion size.

Most people underestimate how much they eat.

Have you heard the term “portion distortion”?

For example, measure how much cereal you REALLY eat and be sure to write it down.

Don't skip your indulgent days.

For example, be sure to include at least one weekend day, this is usually when our eating habits are different from the work week...or if you go to a party, you still have to write it down…It IS possible to allow some fun party food and still meet your goals.

HYDRATE!

Hydration can be tricky and for new athletes, new conditions or if you are new to the intensity level—be very careful!

A constant supply of water in the body is essential to performance. Dehydration leads to muscle fatigue and loss of coordination. Even small amounts of water loss may hinder athletic performance.

In a dehydrated state the body is unable to cool itself efficiently, leading to heat exhaustion and possibly heat stroke. Without an adequate supply of water the body will lack energy and muscles may develop cramps. 

Know how much fluid you need to maintain your body weight

EVERYONE is different in how much they sweat, how much sodium they lose etc…The amount of water lost can often depend heavily on the elements, such as temperature, humidity etc—some sweat is sodium heavy, some is not…

Below are recommendations from authorities in Sports Medicine:

American College of Sports Medicine (1996): "It is recommended that individuals drink about 500 ml (about 17 ounces) of fluid about 2 h before exercise to promote adequate hydration and allow time for the excretion of excess ingested water. During exercise, athletes should start drinking early and at regular intervals in an attempt to consume fluids at a rate sufficient to replace all the water lost through sweating (i.e., body weight loss), or consume the maximal amount that can be tolerated."

American Dietetics Association, Dietitians of Canada, and American College of Sports Medicine(2000): "Athletes should drink enough fluid to balance their fluid losses. Two hours before exercise, 400 to 600 ml (14 to 22 oz) of fluid should be consumed, and during exercise, 150 to 350 ml (6 to 12 oz) of fluid should be consumed every 15 to 20 minutes depending on tolerance."

National Athletic Training Association (2000): "To ensure proper pre-exercise hydration, the athletes should consume approximately 500 to 600 ml (17 to 20 oz) of water or a sports drink 2 to 3 hours before exercise and 200 to 300 ml (7 to 10 oz) of water or a sports drink 10 to 20 minutes before exercise. Fluid replacement should approximate sweat and urine losses and at least maintain hydration at less than 2% bodyweight reduction. This generally requires 200 to 300 ml (7 to 10 oz) every 10 to 20 minutes."

Feel Full AND Lower Your Calories

Foods with higher water and/or fiber content have fewer calories but control appetite better, i.e., fruits, vegetables and soups are 80-95 % water whereas oils are 100% fat, 0% water.

For instance,

100 calories =          ¼ cup raisins (low water content) or

1-2/3 cups grapes (high water content).

The larger volume of grapes provides greater satiety than the dried fruit without increasing caloric intake.
Barbara Rolls, Ph.D. studies’ on hunger/satiety reveal that most people eat the same weight or volume of foods at meals. Hence, by eating nutritious foods with lower caloric value, dieters can experience a feeling of fullness and improve nutrient intake while losing weight.

Eating more of the nonstarchy fruits/vegetables, nonfat milk and broth type soups will increase the volume but have much lower calories.

On the opposite end…crackers, chips, chocolate, cookies, candy, butter and other fats are high calorie and low volume (higher calories per ounce of volume).

Fiber should be AT LEAST 25 grams –and up to 38 grams per day.

Water 9-13 cups per day (lower end for women).

NOTE!  If you are not used to eating a high fiber diet, you need to add it in slowly to reduce gastric distress.   Your body will become accustomed to it.
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Incredible Edible Egg

Incredible Edible Egg

Dear egg…how I love thee, …let me count the ways!

I wanted to remind everyone how easy it is to mix up a high protein meal with good carbs.  Egg whites or egg substitute scrambled up and tossed on top of a whole wheat English muffin (or any other whole grain carb) are a simple way to fill a healthy plate!  The possibilities are endless. 

¼ cup of egg whites has 7 grams of protein to which you can easily scramble

(pick one or many):

• Fresh spinach, sprinkle of feta cheese & tomatos-My FAV!
• peppers
• salsa
• veggies,  (what about sliced carrots & dill?)
• Mushrooms & pearl onions
• low fat cheese & basil
• turkey bacon
• black beans (also a carb)
• chopped up veggie burger
• cooked chicken

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Power of Peanut Butter

I wonder how many times I have mentioned the word peanut butter as a Dietitian in speaking and writing?!  

Nut & seed butters are just plain good for you, oh yea, and are YUMMY!

Tonight, I made my son a peanut butter sandwich for his lunch tomorrow.

You say, Traci...that is NOTHING new.  

Yet, have you seen a 

PBBBB (Peanut Butter & Banana on a Bratwurst Bun)

...can you say that fast 3 times?

Peanut butter (or any nut butter) is a great and inexpensive way to nourish, satisfy and power your day!  The $ cost of 200 calories of peanut butter is far less than 200 calories from an energy bar!  The good ol’ PBJ (peanut butter and jelly sandwich) on whole grain bread with a glass of low fat milk is an awesome way to fuel your body with heart healthy protein, mono and polyunsaturated fats, and good carbohydrates (carbs from whole grain bread).  Buy the all natural nut butters to maximize the healthy fats.  When you bring the jar home, store it upside down and the oil will slowly distribute through!

Remember fueling is EASY, AFFORDABLE (and YUMMY!)

FUELING....

     Here's a quick note to all those increasing intensity in their workouts during this gorgeous weather...........
DON'T FORGET TO FUEL-
It may seem obvious, there are many BOOKS written on it.  My favorite is Nancy Clark's Sports Nutrition Guidebook 4th edition.
http://www.nancyclarkrd.com/books/sportsnutrition.asp  
So, needless to say...I could go on and on concerning this subject.  
     IN A NUTSHELL- it depends on what time of day and what you can tolerate.  If you haven't eaten in a couple of hours, a quick 100-150 kcal of carbohydrate 30-60 minutes before you exercise will improve your performance during your workout.  (Even 15 minutes before will work, if you can tolerate it.)  A natural sports snack like a granola bar or a banana.
     A good RECOVERY (post exercise) drink within 30 min is low fat chocolate milk, YES I SAID IT, chocolate milk.  Seriously, multiple studies have shown that it has just the right balance of carbohydrate, protein and fat to help speed recovery.  A delightful way to help your muscles jump right back in the next day.  You don't need all those expensive store bought fancy drinks &/or mixes.
p.s. almond or soy flavored milks will also work...

Building Block #1- Feed the Fire with Carbohydrates

The base of a diet is carbohydrates. Not donuts, white bread and frosted flakes...

BUT...Whole grain Carbohydrates ARE the primary fuel for muscles during exercise- especially racing or high intensity work outs. Your goal should be 50-65% carbohydrate to support your training.

Fat burns in a fire of carbohydrate—YES carbohydrates are NEEDED to burn fat efficiently. Healthier choices for carbohydrates are: whole grain breads, pasta, brown rice, cereals, oatmeal, fruits, vegetables, potatoes, corn, beans, and low fat dairy products.

Building Blocks- Power your Tower

Let’s say nutrition counts for 7 out of the 10 building blocks towards reaching your fitness goals.  

My son loved building blocks (and knocking them down) when he was younger.  We tear down our muscles each time we work out.  Proteins (and the amino acids that make them up) help to rebuild the muscles to power your tower of fitness. Yet,  if you have too much protein in relation to carbohydrate, your body won’t be able to store glycogen for endurance events.

Balancing the building blocks of nutrition:  carbohydrates, protein, fat and fluid in a way that best fuels your training is key to your success!

Balance is key to Power Your Tower of Fitness!

Go Gluten Free?

Awesome, (albeit it is a bit long), basic article on Gluten Free

http://www.oprah.com/health/Gluten-Free-Is-It-for-Me-Daphne-Oz/1

KEY POINTS

• IF YOU SUSPECT you have a sensitivity to gluten, BEFORE you start eliminating it from your diet, it might be safest to get tested for Celiac Disease... if you start limiting prior to testing, it may skew the results
• EVEN THOUGH  you may test negative, you may still have an intolerance

• ELIMINATE gluten sources for at least a week and see if there are any changes in how your body feels or performs
• IF YOU DON'T NOTICE any changes or improvements, then there is no reason to go Gluten Free! it is only a health benefit to those with an intolerance

Follow me on Facebook!

Hi friends
I have started a Working4Wellness Facebook page
please become a FAN, share with your friends, and see quick notes
...for longer discussions, I will link back to this blog!
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if you HAVE to buy food in packages or cans....

Hello all,

I am all about not reinventing the wheel, but love to keep it rolling.  Here is an awesome link from realage.com  that is an interactive page on reading the food label.

http://www.realage.com/eat-smart/food-and-nutrition/reading-food-labels?src=edit&chan=tip&con=tip&click=p3

I strongly encourage all to eat from the outside of the grocery store and as close to the ground as you can.  Yet, for those items you have to purchase in a can or box- pay CLOSE attention to the label.  Use the label to eliminate trans fats, watch for excess sugar and fat, optimize fiber intake and control your portion size.  (High fructose corn syrup and excessive artificial dyes are also a great thing to limit or eliminate.)

Yes, I left one out- SODIUM--most Americans eat WAY too much--

According to the 2010 Dietary Guidelines for Americans (DGA), greater than 85% of Americans consume more than the goal limit of 2400 mg of sodium per day.  Many have learned not to cook with or add salt at the table.  Yet, it is the ever present convenience & restaurant foods that significantly contribute to the higher sodium intake.  People who have high blood pressure and/or are African American should aim for even lower...1500 mg sodium.  

Until next time, wishing you well

traci@working4wellness.net

Whole Grain & Gluten Free? ? why YES!

I am starting my 2nd challenge with All About Athlete (AAA) this week.  Along with a fitness challenge for 12 days straight, they are also testing the athletes to increase fruits, vegetables and WHOLE grains.  I thought it would be good to remind all my friends how easy it is to have enough healthy, whole grains in your daily diet ...while avoiding processed flours, sugars etc.  I have noted which whole grains are also gluten free.  It is important to utilize these whole grains, as well as fruits and vegetables, as a base of your healthy lifestyle...gluten free or not!

Eating Well has listed several ways to add ZING to these whole grains -so be sure to read to the end.  There is a star* next to those that are the within the current AAA challenge guidelines!

HOW TO COOK 7 WHOLE GRAINS: 

Barley (Pearl):(contains GLUTEN) Bring 1 cup barley and 2 1/2 cups water or broth to a boil. Reduce heat to low and simmer, covered, 35-50 minutes. Makes 3-3 1/2 cups. Per 1/2-cup serving: 97 calories; 22 g carbohydrate; 3 g fiber.

Bulgur (wheat so CONTAINS GLUTEN): Bring 1 cup bulgur and 1 1/2 cups water or broth to a boil. Reduce heat to low; simmer, covered, until tender and most of the liquid has been absorbed, 10-15 minutes. Makes 2 1/2-3 cups. Per 1/2-cup serving: 76 calories; 17 g carbohydrate; 4 g fiber.

Couscous (Whole-wheat CONTAINS GLUTEN): Bring 1 3/4 cups water or broth to a boil; stir in 1 cup couscous. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork. Makes 3-3 1/2 cups. Per 1/2-cup serving: 70 calories; 15 g carbohydrate; 2 g fiber.

Polenta (Cornmeal): (naturally gluten FREE- yet could be subject to cross contamination if you are celiac)Bring 4 1/3 cups cold water and 1 teaspoon salt to a boil. Slowly whisk in 1 cup cornmeal until smooth. Reduce heat to low, cover and cook, stirring occasionally, until very thick and creamy, 10 to 15 minutes. Makes 4-4 1/3 cups. Per 1/2-cup serving: 55 calories; 12 g carbohydrate; 1 g fiber.

Quinoa : (gluten free) Rinse 1 cup quinoa in several changes of cold water. Bring quinoa and 2 cups water or broth to a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, 15-20 minutes. Fluff with a fork. Makes 3 cups. Per 1/2-cup serving: 111 calories; 20 g carbohydrate; 3 g fiber.

Rice, Brown: (gluten free) Bring 1 cup rice and 2 1/2 cups water or broth to a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, 40-50 minutes. Let stand for 5 minutes, then fluff with a fork. Makes 3 cups. Per 1/2-cup serving: 109 calories; 23 g carbohydrate; 2 g fiber.

Oatmeal: (can be gluten free)- one of my FAVORITES--2 cups boiling water to 1 cup (gluten free if desired) whole grain rolled oats, cook 10-20 min, stir occasionally, cover, remove from heat, let stand for at least 2 minutes.  Makes 2 cups- per 1 cup serving: 190 calories; 32 g carbohydrate and 5 g fiber.

10 FLAVOR STIR-INS TO TRY:
Add any of these flavor combinations to grains after they’re cooked.

Apricot Nut*: 1/3 cup chopped dried apricots, 1/4 cup chopped toasted nuts (walnuts, pecans or pistachios), 3 tablespoons fresh squeezed orange juice, 1 teaspoon extra-virgin olive oil, and salt & freshly ground pepper to taste.

Lime-Cilantro*: 2/3 cup coarsely chopped fresh cilantro, 1/3 cup chopped scallions, 2 tablespoons lime juice, and salt & freshly ground pepper to taste.

Mediterranean*: 1 chopped medium tomato, 1/4 cup chopped Kalamata olives, 1/2 teaspoon herbes de Provence, and salt & freshly ground pepper to taste.

Mint & Feta*: 3/4 cup sliced scallions, 1/4 cup each finely crumbled feta cheese and sliced fresh mint, and salt & freshly ground pepper to taste.

Parmesan & Balsamic: 1/4 cup freshly grated Parmesan cheese, 1 teaspoon butter, 2 teaspoons balsamic vinegar, and salt & freshly ground pepper to taste.

Parmesan-Dill: 1/3 cup freshly grated Parmesan cheese, 2 tablespoons chopped fresh dill, 1 teaspoon freshly grated lemon zest, and salt & freshly ground pepper to taste.

Peas & Lemon*: 1 cup frozen peas; cover and let stand for 5 minutes. Stir in 3 tablespoons chopped fresh parsley, 1 1/2 teaspoons extra-virgin olive oil, 1 teaspoon freshly grated lemon zest, and salt & freshly ground pepper to taste.

Spicy & Sweet Sesame-Soy: 3 tablespoons rice-wine vinegar, 1 tablespoon reduced-sodium soy sauce, 2 teaspoons each sesame oil and finely chopped fresh ginger, 1 teaspoon each chile-garlic sauce and honey, and 1/4 cup chopped toasted cashews.

Spinach*: 3 cups sliced baby spinach (or arugula); cover and let stand for 5 minutes. Season with salt & freshly ground pepper to taste.

Tomato-Tarragon*: 3/4 cup chopped tomatoes, 3 tablespoons minced fresh tarragon (or parsley or thyme), and salt & freshly ground pepper to taste.

check out All About Athlete at the link below                                                 http://www.facebook.com/pages/All-About-Athlete/188762041252

awesome info above courtesy of Eatingwell.com,  csaceliacs.org, and ME!  (traci@working4wellness.net)                                                         http://www.eatingwell.com/blogs/recipes/_cook-7-whole-grains-9-simple-ways-jazz-up?utm_source=EWTWNL