Eat, Drink, Live Longer

Happy New Year! We made it through 2020! I hope you're looking forward to more fun in 2021 and more fun in the kitchen as you cook up recipes your family will love!

Mona Dolgov is the author of Satisfy, a brand-new cookbook packed with 120 easy and delicious, gluten-free recipes made with real ingredients, real portions, and lots of vegetables. Every recipe is nutrient-dense, clocks in at 500 calories or less, and will leave you feeling full and satisfied. On today's show, you'll learn about Mona's career in nutrition and food, along with her unique brand of recipe inspiration. You'll hear about Chocolate Avocado Cookies, Pecan-Crusted Chicken, and Salmon Scampi Salad. Mona also has a delicious hummus recipe that has half the calories of the usual version. We're also discussing simple ways to cut added sugar from your family's diet and why Mona believes 65% of your plate should be filled with fruits and vegetables. Mona also tells us how to join her cooking classes on Zoom and Facebook. Join us to learn more about adding new inspiration to your family dinner fare!

Show Highlights:

• Get to know Mona: she lives in the Boston area with her husband, loves when her two children make it home for a visit, and wants to make a difference in people's lives with food and nutrition
• Why Mona identifies portion control as an important element of the healthy and delicious recipes in Satisfy
• The value of "plant-forward" meals that are 65% vegetables
• Some of Mona's favorite recipes in her book are Chicken Marsala, Egg Roll in a Bowl, and Smoked Salmon Salsa
• The secret to Mona's Peanut Sauce, made with peanut butter (or almond butter or sunflower seed butter), fresh ginger, coconut aminos, honey, crushed red pepper, rice vinegar, and sesame oil
• Why gluten-free alternatives bring SO many choices to the table
• Mona's Grilled Salmon Scampi Salad is a pleasing combination of warm and cool food; it's assembled with grilled fresh veggies, grilled salmon, and a light sauce of extra virgin olive oil, lemon juice, and garlic-- then placed atop a bed of fresh greens and tomatoes
• How Satisfy is divided into chapters and categories
• How Mona's hummus recipe checks in with half the calories of the usual version because it doesn't include olive oil
• Mona's tips for reducing the added sugar in the typical American diet:
• • Make desserts in pieces and small portions
  • Use pie alternatives without a heavy crust
  • Watch out for hidden sugar in processed sauces and foods
  • Use flavor enhancers like vanilla and cinnamon
• Mona's delicious Chocolate Avocado Cookies are made in the food processor with an egg, avocado, unsweetened cocoa powder, sugar (only ¼ cup!), baking soda, dark chocolate chips, and a pinch of salt (it's a dairy-free and gluten-free recipe!)
• Mona's Pecan-Crusted Chicken with Butternut Squash is a delicious sheet pan meal made with gluten-free bread crumbs, chopped pecans, dijon mustard, and honey; the key is to pound your chicken breasts to a uniform thickness and uniformly cube the butternut squash and brussels sprouts
• Mona's community, which includes Facebook, Instagram, and weekly Zoom cooking classes

Resources:

Giveaway:

Enter for a chance to win SATISFY: Real Ingredients; Real Portions; Real Simple. Post a comment in the Comments section below and tell me what you and your family are doing to eat a healthier diet in 2021. What changes are you planning to make to your everyday diets, and/or are there any new habits you're planning to adopt in the new year? I'll pick one lucky U.S. winner on January 20th.

Mona's website:

www.monadolgov.com

Instagram @MonaDolgov

Facebook

Buy the cookbook:

https://www.monadolgov.com/satisfy-cookbook

SATISFY Zoom cooking classes: https://www.monadolgov.com/january-event

Liz's regular links:

Liz Weiss, MS, RDN

Food & Nutrition Blogger, Podcast Host, Author, Speaker, Spokesperson

Author, Color, Cook, Eat! coloring book series

Website: Liz's Healthy Table

Listen to my Podcast

Read my Blog

Media Excellence Award winner - Academy of Nutrition & Dietetics

2020 was a doozy of a year, and I don't need to say why! On this week's show, I look back at my favorite episodes from 2020, the changing food and eating trends we saw during the pandemic, a new killer recipe for Chocolate, Orange & Almond Sparkle Cookies, and the silver linings that sprung from nearly a year of quarantine. Of course, we all had big hopes and dreams for the year, and I even talked about them on episode 67 during my Celebrate 2020 episode. But like so many people out there, I nixed a year of food adventure and travel for an at-home lifestyle that included working (initially) from my dining room table and cooking a heck of a lot more for my immediate family. What were YOUR silver linings? Share a comment below and tell me about the good things that emerged from your COVID life.

Today's show is about silver linings as I want to explore all the good things that came with the difficulties of the pandemic. We'll wrap up the show with one of my new favorite cookie recipes, Chocolate Orange Almond Sparkle Cookies. It's a yummy treat for the holidays--or any day! Join me as we take a look back at 2020's Silver Linings and look ahead to 2021 and new adventures!

Show Highlights:

• How I transitioned to my new stand-up desk and saw immediate improvement in my physical health
• How I discovered yoga classes at home; my new favorite teacher is Jordan at Burning Wheel
• How I've had great fun discovering new parts of Nantucket with my new eBike
• How I've enjoyed some really good TV shows, like Emily in Paris, The Queen's Gambit, and The Mandalorian
• How I've been cooking a LOT! Like many of you, I've enjoyed the return to family mealtimes
• How I've discovered Master Classes; I'm currently taking a class on Modern Middle Eastern Cooking with my favorite chef, Yotam Ottolenghi
• How I've loved working with my awesome intern from Shanghai who currently lives in Boston; check out Resources for her delicious family recipe for Ketchup Shrimp with Vegetables
• How I've learned to do Zooms, webinars, and TV segments--all from my home kitchen, with the help of some basic lighting and recording equipment
• Some of my favorite Liz's Healthy Table episodes from 2020: my visit with Joe Yonan, the author of Cool Beans and food editor of the Washington Post; my visit with Annie Fenn, the doctor and chef whose blog is Brain Health Kitchen; and the relevant shows we did on quarantine cooking, immunity, and food safety
• Some favorite 2020 Silver Linings shared by listeners
• My plans for this winter include moving into our new Boston condo, enjoying city life, and waiting for the COVID vaccine
• As promised, my recipe for Chocolate Orange Almond Sparkle cookies; they are made with gluten-free baking flour, almond flour, cocoa powder, baking soda, salt, eggs, sugar, canola oil, vanilla extract, orange zest, and sparkly sprinkles
• Glimpses into upcoming shows for 2021; I hope you'll join us in 2021!

Resources:

Master Class - Modern Middle Eastern Cooking with Yotam Ottolengi

Learn more about Liz Weiss, MS, RDN, Food & Nutrition Blogger, Podcast Host, Author, Speaker, Spokesperson

Author, Color, Cook, Eat! coloring book series

Website: Liz's Healthy Table

Listen to my Podcast

Read my Blog

Media Excellence Award winner - Academy of Nutrition & Dietetics

On this week's show, we're making smoothies--but not just any smoothies. The blended drinks we're making today are designed to support your family's gut health and heart health and to deliver benefits like glowing skin, strong muscles, and calming chronic inflammation, which can wreak havoc on your health. Join us as today's guest explains why delicious smoothies aren't just a summertime treat.

Frances Largeman-Roth is a registered dietitian, mom of three, avid runner, and author of Smoothies & Juices: 100 Delicious Recipes for Optimal Wellness. (See our Resources section below to learn how you can enter the giveaway for this amazing cookbook.) Frances is the founder of FrancesLargemanRoth.com, where you will find delicious recipes for the whole family and many free healthy eating guides. She's a cookbook author and contributor to Today.com, Parents, and Parade. She has appeared on TV shows like Good Morning America and the Rachael Ray Show. Frances is a whiz when it comes to making smoothies!

On today's show, we'll share recipes made with unexpected ingredients like fresh and frozen peaches and oats. We'll blend up one of my favorite recipes from the book for a Ginger Mango Orange Smoothie. Frances shares inside information about what to stock in your gut-healthy smoothie pantry. You'll also get the scoop on protein powder and collagen and learn why you may want to add these to your smoothies. It's time to break out your blenders again and make smoothies!

Show Highlights:

• The scoop on Frances' country life after 12 years in Brooklyn as she raises her kids, 11, 9, and 6--and prepares to add a new puppy to the mix
• Frances' work for food magazines, writing cookbooks, and her website/newsletter
• What mealtime looks like in Frances' busy household
• Frances' cookbooks: Feed the Belly (a guide for pregnant moms who want to eat a healthy diet), The Carb Lovers Diet, and Eating in Color (prompted by her picky daughter)
• Her latest cookbook, Smoothies & Juices, focuses on the nutrients packed into smoothies made with quality ingredients
• What you need to start your smoothie adventure: a blender, measuring cups, and freezer bags
• The ideal smoothie for gut health includes prebiotic fiber (good sources are bananas, oats, apples, kiwi, chia seeds, flax seeds, honey, and maple syrup) and probiotics (good sources are kefir and yogurt)
• Frances' Gut Health Smoothie is made with kefir, kale, almond butter, banana, and kiwi
• Why you should add oats to your smoothies for body and texture
• Other surprising smoothie ingredients include avocado, chia seeds, and flax seeds
• Try Frances' Ginger Mango Orange Cream Smoothie that's made with carrots, ginger, mango, orange carrot juice, and vanilla yogurt
• Frances' helpful tips:
• • Add juice to your blender before other ingredients
  • Add baby spinach for iron, fiber, and a mild sweetness
  • Clean your blender by adding two drops of liquid soap and water; blend it and it will clean itself!
• How smoothies and their powerful nutrients can boost immunity
• How smoothies can help improve your skin if you add collagen and beta carotene
• To reduce inflammation:
• • Reduce added sugars, refined carbs, and saturated and trans fats
  • Use grapes, cherries, turmeric, ginger, chia seeds, and blueberries
• In smoothies, avoid added sugar, but don't shy away from the natural sugars in fruits and dairy ingredients because they provide energy and added nutrition
• Should I add protein powder to smoothies? Which ones are best? Check out Frances' book for all the information you need
• Frances' family favorite smoothies:
• • Strawberry Avocado Refresher: strawberries, avocado, frozen banana, lime juice, and ice
  • Banana Avocado Zinger: banana, avocado, baby spinach, coconut water, frozen pineapple chunks, chopped fresh parsley, and lime juice (jalapeno is optional)

Resources:

Giveaway: We're giving away a copy of Smoothies & Juices to one lucky U.S. winner. For a chance to win, post a comment in the comments section below and tell me about your favorite smoothie recipe and/or your favorite go-to smoothie ingredient. I'll pick one winner at random on December 16th at noon ET. Good luck!

Find Francis on the web:

Instagram and Twitter:

@FrancesLRothRD

Get my FREE monthly FLR VIP newsletter with recipes and discounts

www.franceslargemanroth.com

Smoothies & Juices: Prevention Healing Kitchen

Author of Eating in Color and Feed the Belly

Contributor At Today.com and Parents magazine

Host of The Milk & Honey Kitchen with Frances on YouTube

Like me on Facebook!

Frances' recommendation: Collagen -- unflavored collagen from Vital Proteins and the vanilla multi collage from Ancient Nutrition. Frances uses it in her coffee daily and also enjoys adding it to smoothies.

We're all busy making plans for the holidays, starting with Thanksgiving. How are you celebrating this year? Are you making your typical sweet potato side dish, or are you preparing the entire meal from scratch, like me? How are you keeping your stress meter out of the red? My guest today has simple advice for adding ease, flavor, and a dash of good health to your Thanksgiving Day dinner--and beyond.

Jenna Helwig is the food director at Real Simple magazine and the author of four cookbooks; her fifth is coming out next year. She's also the founder of a NYC-based personal chef services company called Rosaberry. When it comes to simplicity in the kitchen, Jenna's got us covered. Today's show brings lots of recipe inspiration, like Maple Sweet Potatoes with Spicy Pecan Praline and a Vanilla Sweet Potato Cheesecake dessert that I'm planning to make for Thanksgiving. Jenna has advice for staying grounded and grateful during the holidays, along with tips for streamlining your holiday dinner to-do list. If you love mashed potatoes, don't miss Jenna's easy hacks for adding fun, new flavors to your old favorites. Thanksgiving may look a little different this year, but Jenna is here to help us cope and cook delicious meals with confidence.

Show Highlights:

• Get to know Jenna, her life in Brooklyn as she raises a teenager, loves cookbooks, and indulges in her passion for New York Yankees baseball
• Jenna's books, blog, and her work at Real Simple and Rosaberry
• A glimpse at an average day in Jenna's life
• Plans for Thanksgiving at Jenna's house
• Maple Sweet Potatoes with Spicy Pecan Praline features roasted sweet potatoes and shallots topped with candied pecans and lime zest
• Jenna demystifies the under-appreciated shallot
• Vanilla Sweet Potato Cheesecake, which is made with cream cheese, eggs, vanilla, sweet potato, and a pie crust
• Five ways to add better nutrition and flavor to mashed potatoes: swirl in chimichurri or pesto, drizzle with pumpkin seed oil and top with pepitas, add Greek yogurt, blend with cauliflower, add roasted garlic
• Jenna's tips for streamlining Thanksgiving: "Realize that not every dish has to be over the top, and make dishes ahead when possible."
• Why pumpkin pie is Jenna's go-to Thanksgiving dessert
• Tips for pursuing positivity during the holidays: practice password therapy and list thankfulness in threes
• How Jenna balances holiday indulgences with healthy hacks
• How we can take opportunities to be more intentional in the ways we celebrate holidays

Resources:

Mash Notes: Recipes from Real Simple featuring potatoes

https://www.realsimple.com/food-recipes/browse-all-recipes/maple-sweet-potatoes-recipe

Hear from Jenna's non-binary teenager. An essay about Rosen's gender journey can be found here: https://www.parents.com/parenting/better-parenting/teenagers/teen-talk/im-a-teen-who-is-nonbinary-heres-what-i-wish-parents-would-know-about-gender/

Jenna's website: https://www.jennahelwig.com/

Follow Jenna:

Instagram: @jennahelwig and @realbabyfood

Twitter: @JennaRosaberry

Jenna's books: The Multi-Cooker Baby Food Cookbook, Baby-Led Feeding, Real Baby Food, and Smoothie-licious

This week's show is all about authentic and healthy Indian cooking. Indian food has always been a bit of a mystery to me, but my guest today explains the diverse and delicious cuisine of India in an easy and understandable way. If the extent of your Indian cooking knowledge revolves around the word "curry," then you don't want to miss today's show!

Madhu Gadia is a leading authority on Indian cooking and the author of The Indian Vegan Kitchen. Madhu is the mother of two grown children, grandmother, and a fellow registered dietitian. She's also the voice behind the must-visit website, Cuisine of India.com. Hope over to Madhu's website to see her delightful cooking videos, blog posts, and recipes. Think of it as your one-stop-shop for all things Indian cooking. On today's show, you'll hear about her life as a child around the kitchen table in India, her favorite family recipes (hint: you're going to need some chickpeas!), and how you can set up a nourishing Indian pantry in no time, including the six spices you'll need to make traditional Indian dishes. We'll also talk about the exciting recipes in Madhu's latest book.

Show Highlights:

• Madhu's life in Ames, Iowa, her work, and her family
• How Madhu feels comfortable in both Indian and American culture
• The biggest differences in the regions of northern India and southern India are the staple grains; wheat is prevalent in the north and west, and rice is used mainly in the south and east
• Misconceptions about "curry" in Indian cuisine: Is it a spice or a dish?
• Madhu's Creamy Mushroom Curry, a side dish with no cream, is made with onions, ginger, garlic, green chiles, almonds, cashews, mushrooms, turmeric, salt, and cayenne pepper
• Starter spices for Indian cooking include turmeric, cumin seeds, ground coriander, cayenne pepper, garam masala, and black mustard seeds
• What is garam masala? A flavorful spice blend of cloves, ginger, cumin seeds, and cardamom; it's "heating" to the body and good for health and digestion
• Other basics for the Indian pantry include onions, ginger, garlic, green chiles, beans, whole wheat flour, lentils, chickpeas, and basmati rice
• Madhu's first cookbook, Light and Luscious Cuisine of India, was published in 1997; it was later republished and renamed New Indian Home Cooking
• Why Indian cooks add asafoetida (a spice) to most bean dishes
• Madhu's favorite Indian recipe: Quick Chickpea Curry, which brings all the flavors of India with canned chickpeas, onions, cumin seeds, ginger, chopped tomatoes, turmeric, ground coriander, cayenne pepper, salt, garam masala, and lemon juice; it's ready in 15 minutes and goes well with rice for a quick meal
• "Masala"--a general Indian term for a dry spice blend
• "Dal"--a general Indian term for a dish with beans
• Madhu's life as a young girl growing up in India
• The prevalence of vegetarianism among Indian people
• Madhu's Pea and Tofu Curry made with tofu, frozen peas, onions, ginger, garlic, green chiles, tomato sauce, cumin seeds, almond meal, white poppy seeds, turmeric, coriander seeds, garam masala, and cilantro
• Madhu's favorite Indian desserts: Jalebi (a dessert similar to funnel cake) and Almond Halwa, which is made with roasted almond meal and a syrup of sugar, water, and cardamom
• Kid-friendly, starter recipes to try in Madhu's book: Potato Flatbread and Veggie Noodles

Resources:

Cuisine of India: Madhu's website

Madhu's Quick Chickpea Curry

Madu's YouTube cooking channel

Madhu on Instagram

Today's show is all about the DASH diet, which stands for "Dietary Approaches to Stop Hypertension." It's a diet filled with fruits, vegetables, low-fat dairy and fiber and low in sodium and saturated fat. It's how I love to eat, and it's a healthy way of eating whether you have high blood pressure or not. My guest today is Rosanne Rust, MS, RDN, author of the new cookbook, DASH Diet for Two.

Rosanne Rust is a dietitian, friend, and the author of The DASH Diet for Two: 125 Heart-Healthy Recipes to Lower Your Blood Pressure Together. Rosanne is an internationally recognized nutrition expert who has a passion for facts. She created her blog, Chew the Facts, to help consumers decipher nutritional facts from myths. She's also the author of DASH Diet for Dummies, Glycemic Index Cookbook for Dummies, and Calorie Counter Journal for Dummies. In today's show, we talk about Rosanne's decision to become a dietitian, and why preventing and treating high blood pressure through a healthy lifestyle is near and dear to Rosanne's heart. You'll also get some great recipes, including Noodles with Mushrooms and Cabbage and Grilled Shrimp Stuffed Poppers, an appetizer that will blow your mind.

Show Highlights:

• The scoop on Rosanne and her story
• How Rosanne's blog and website, Chew the Facts, give the facts to combat the misinformation about nutrition
• Rosanne's path to becoming a dietitian after battling food intolerances and digestive issues for years
• Rosanne's book about the DASH diet
• Why high blood pressure is more common than you think, with nearly ½ of all US adults having it and 1 in 3 of the world's population
• How high blood pressure is often misdiagnosed, even though it contributes to millions of deaths each year
• How certain populations are affected by high blood pressure at greater risk, like Africans-Americans
• Rosanne's personal high blood pressure story, which includes a strong family history and low dose medicine
• DASH diet basics: "Dietary Approaches to Stop Hypertension"
• • Not for weight loss, but a lifestyle
  • Based on clinical research, trials, and dietary patterns
• The pattern for all-around healthy eating includes low sodium, 8-10 daily servings of fruits and vegetables, 2-3 daily servings of low-fat dairy, low saturated fat and sugar, and high fiber
• The lifestyle components of the DASH diet: stay active and manage stress and weight
• The importance of adding important nutrients in a "food first" health plan
• An overview of Rosanne's cookbook and chapters (it's packed with 125 delicious recipes!)
• DASH-style Cobb Salad: uses roasted sunflower seeds instead of bacon, fewer blue cheese crumbles, amped-up veggies, and a lighter dressing
• Grilled Shrimp Stuffed Poppers: uses low-fat cream cheese
• How eggs and shrimp have gotten a bad rap on most diets, but are allowed on the DASH diet
• Tips on cutting sodium without sacrificing flavor
• Noodles with Mushrooms and Cabbage: a Hungarian-inspired recipe with onions, butter, egg noodles, cayenne pepper, mushrooms, and cabbage
• Baked Apples: a reduced-sugar dessert with heart-healthy nuts
• Rosanne's next book is DASH Diet for Dummies, 2nd edition; it's a reference book on nutrition with 45 recipes

Resources:

DASH Diet for Two: 125 Heart-Healthy Recipes to Lower Your Blood Pressure Together

Rust Nutrition and Chew the Facts blog: https://rustnutrition.com/

Rosanne on:

Twitter

Instagram

Facebook

Today's show is relevant to every woman because, if we haven't gone through it already, we all will face menopause one day. You may not realize that there are steps we can take regarding diet and exercise to prepare our bodies ahead of time. Join us for a closer look at natural ways to manage hormones, health, and happiness.

Elizabeth Ward and Hillary Wright are the authors of the new book, The Menopause Diet Plan. The book explores the physiology of menopause symptoms that many women experience and outlines important diet strategies to manage those symptoms. We'll also talk about eating according to your body clock, why plant-forward diets can be your best friend, and why many of us should cut back on carbs.

Liz Ward is an award-winning nutrition coordinator and writer who lives in the Boston area. She's the author of several books including Expect the Best: Your Guide to Healthy Eating Before, During, and After Pregnancy.

Hillary Wright has over 30 years' experience as a nutrition educator with expertise in women's health. She's the author of two previous books, The PCOS Diet Plan and The Prediabetes Diet Plan. She is also the senior nutritionist at the Dana-Farber Cancer Institute in Boston, and she's a founding member of the nutrition technology company, Good Measures.

Show Highlights:

• Get to know Liz, the mother of three girls, and Hillary, the mother of three boys (and no, none of the children of these lifelong friends ever matched up together as their mothers wished)
• Menopause and perimenopause defined
• Common menopause symptoms include the following: hot flashes, night sweats, trouble sleeping, irregular periods, mood swings, dry skin, and weight gain
• Why perimenopause and menopause symptoms vary from woman to woman
• Other symptoms can include bone loss and a greater risk of heart disease from lack of estrogen
• Is there a magic bullet for hot flashes? Sadly, the answer is no.
• Things that may help with symptoms include hormone replacement therapy, soy foods, exercise, proper sleep, acupuncture, cognitive behavioral therapy, and relaxation techniques
• Use caution with supplements that have an estrogen-like effect
• Why Liz and Hillary wrote their book about menopause
• From the book, the core principles of menopause nutrition:
• • Eat according to your body clock
  • Focus on plant-based foods
  • Focus on eating lower carb/higher protein diet
  • Get regular physical activity
• Why Liz and Hillary's menopause diet plan doesn't exclude any food
• The benefits of curbing refined carbs and eating fewer refined grains while eating high-quality carbs and more protein
• The supplements that might be helpful are calcium, vitamin D, and Omega-3 fatty acids
• What it means to eat a "plant-based" diet
• Liz and Hillary's recipe for walnut pesto; it's made with yogurt and walnuts and tastes great on fish and chicken
• How the recipes in the book are delicious, easy, flexible, and family-friendly
• How many recipes in the book can be modified to fit your tastes, like Stir-Fry, Your Way
• From the book, a recipe for Chicken Italiano that includes lots of vegetables
• The biggest take-home message about menopause today: "Women need to start paying attention to preparing for menopause long before their period ends."
• Why belly weight gain happens in menopause

Resources:

The Menopause Diet Plan on Amazon

Find Elizabeth Ward on the web at: Better is the New Perfect

Find Hillary Wright on the web at: Hillary Wright

Elizabeth Ward on IG: @ewardmsrd

Elizabeth Ward on Twitter: @ewardrd

Elizabeth Ward on Facebook

Hillary Wright on IG: @Hwrightrd

Hillary Wright on Twitter: @pcosdiet

Menopause Diet Plan on Facebook

Today's show is a celebration in honor of National Family Meals Month and National Fresh Fruit and Vegetable Month. For dietitians, it doesn't get much more exciting than that! Join us to learn more!

Elise Compston and Stephen Compston are joining me with tips for gathering your family around the table more often. They also have clever ways to increase your fruit and veggie consumption. This husband and wife dietitian duo are the parents of two young kids, and they run the blog, Straight Outta Compston Kitchen. Their blog is loaded with healthy recipes and mealtime inspiration galore, and there are lots of freebies in the resources for today's show, so check it out!

Show Highlights:

• More about Elise and Stephen, their family, and their work
• Elise's passion is recipe development, while Stephens' specialty is working with diabetes sufferers
• How their business, Straight Outta Compston Kitchen, exists to develop healthy, simple, family-friendly meals
• Why Elise, Stephen, and Liz all serve as Fruit and Vegetable Ambassadors in Action for the Have A Plant Program of the Produce for Better Health Foundation
• The benefits of family meals include cooking at home, trying new things, eating meals together, and helping kids develop palates for healthy foods
• From Elise and Stephen: Top tips for family meals at the table include cook together with your kids, and start simple if you think you can't cook
• What family mealtime was like for Elise and Stephen as they grew up
• The best tips for fulfilling the pledge to eat one more fruit or vegetable every day
• The Family Meal Mystery Basket ingredients: rotisserie chicken, carrots, apple, parsley, and honey
• • Elise and Stephen created a Harvest Chicken Waldorf Pita Pocket
  • Liz created Chicken and Carrot Shawarma Salad Bowls
• The Pantry Survival Guide, Top Ten Staples:
• • From Elise and Stephen: frozen fruits and vegetables, canned vegetables, broth, salsa, eggs, canned tuna, canned pumpkin, ground flaxseed, nuts and seeds, and herbs and spices
  • From Liz: corn tortillas, shredded cheese, canned salmon, frozen fruits and vegetables, eggs, nut butter, canned beans, pasta, and pasta sauce
• Go-to favorites for Elise and Stephen: Turkey Jerky and Pesto Chickpea Salad
• What's next for the Compston family--maybe a cookbook in the future?

Resources:

Straight Outta Compston Kitchen website and blog

The Compstons on Instagram

Harvest Waldorf Pita Pockets

Chicken and Carrot Shawarma Salad Bowls

National Family Meals Month

National Fruits & Veggies Month

Freebies discussed on the podcast:

Liz's Top 10 Pantry Essentials

Fridge/Pantry Checklist from the Compstons

This week's show is all about inflammation. What is it? What role does it play in gut health, cancer, heart disease, and other chronic conditions? What can we do to keep inflammation at bay? And what role does diet play in both causing it and preventing it? My guest is Carolyn Williams, PhD, RD, author of one of my favorite new cookbooks, Meals that Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less. This episode may change the way you eat forever!

Carolyn Williams, Ph. D., is a registered dietitian, culinary nutrition expert, and author of Meals that Heal: 100 Everyday Anti-inflammatory Recipes in 30 Minutes or Less. Carolyn's recipes are simple, easy, and family-friendly--and they feature many of my favorite foods. Carolyn received a 2017 James Beard Journalism Award, and her work is regularly featured in top magazines like Cooking Light, Eating Well, Real Simple, All Recipes, and Prevention. She teaches culinary arts and nutrition classes at a local college, where she is a tenured faculty member. She lives in Tuscaloosa, Alabama, with her two children.

In this episode, we talk about some of Carolyn's recipes like Avocado and Tomato Chicken Salad, Salmon with Quinoa and Kale Salad, and her Peanut Butter Chocolate Chip Cookie Bites, made with chickpeas.

Show Highlights:

• Get to know Carolyn better
• How Carolyn honed her cooking skills with outdoor mud pie creations as a kid
• Why Carolyn wanted to understand nutrition better
• How Carolyn's book, Meals that Heal, came to be
• Carolyn's "Aha" moment of realization about inflammation and multiple health issues
• Low-grade, chronic, and acute inflammation: the good, the bad, and the ugly
• Foods to avoid to minimize inflammation: fast food, fried foods, and processed foods
• Guidelines for reading food labels to look for minimally-processed foods
• Foods we should eat more often: leafy greens, olive oil, berried, cruciferous vegetables, fatty fish, green tea, cultured/fermented foods, and nuts and seeds
• How a healthy microbiome keeps inflammation in check
• Carolyn answers Liz's questions about dairy, gluten, and inflammation
• Salmon with Quinoa and Kale Salad with Citrus Vinaigrette (use frozen quinoa from Trader Joe's for an easy shortcut!)
• Avocado Chicken Salad: shredded, cooked chicken, cherry tomatoes, scallions, ripe avocado, lime juice, olive oil, salt, and cumin
• Some favorite recipes at Carolyn's house:
• • Zucchini Taco Skillet, made with zucchini noodles
  • Yogurt Bark, made with fruit and granola
  • Peanut Butter Chocolate Chip Cookie Dough Bites: made with chickpeas, peanut or almond butter, brown sugar, almond milk, vanilla, salt, old-fashioned oats, and dark chocolate chips
• Liz's healthier version of 7-Layer Bars: made with chickpeas, sweetened condensed milk, nuts, dried fruit, oats, chocolate chips, and shredded coconut
• Benefits of incorporating more anti-inflammatory foods for people of all ages
• A random question from the Mason jar about Carolyn's worst kitchen blunders
• Carolyn's inspiration to dig more into inflammation and foods that heal

Resources:

Liz's Lightened-Up 7 Layer Bars

Carolyn's website

Carolyn on social media:

Pinterest

Instagram

Facebook

Liz Weiss, MS, RDNFood & Nutrition Blogger, Podcast Host, Author, Speaker, Spokesperson

Author, Color, Cook, Eat! coloring book series

Website: Liz's Healthy Table

Listen to my Podcast

Read my Blog

Media Excellence Award winner - Academy of Nutrition & Dietetics

If you are sick of cooking, we've got you covered with today's show. Since March, I've been cooking up a storm, and I've only been out to eat twice, which is a big deal for me. Maybe quarantine cooking has you frustrated, uninspired, and tired of planning yet another family meal. This episode will give you lots of delicious, healthy ways to get quick, effortless meals on your family's table night after night and day after day.

Joining me on today's show are Jessica Jones and Wendy Lopez, fellow dietitians and founders of Food Heaven, an online resource for inclusive and accessible wellness. They also host the popular Food Heaven podcast, named by iTunes as a New & Noteworthy Podcast in 2016. Jess and Wendy are the co-authors of 28-Day Plant-Powered Health Reboot. They write a monthly food and nutrition column for Self magazine, and their Instagram page is a must-follow. Together, we've got mealtime hacks and speedy recipes designed to get you in and out of the kitchen quickly and without a single ounce of stress. You don't want to miss Wendy's "Avocado Tale of Woe;" I'm still laughing at her crazy story that explains why avocados are NOT her favorite food.

Show Highlights:

• Get to know Jessica and Wendy, how their brand was born, and their podcast that focuses on healthy and sustainable strategies for living
• The reality of cooking in quarantine, then and now
• Best throw-together meals to use leftover vegetables, fresh vegetables, canned beans, etc.: quesadillas, pitas, salads
• Jessica's favorite three-ingredient meals: pasta, marinara sauce, and cashews; frozen burrito (Trader Joe's), avocado, and baby carrots; rice, black beans, and salsa
• Liz's new four-ingredient favorite filling for tacos: chipotle salsa, ground beef, black beans, and shredded cheese
• The best prep ahead meals are one-pot/pan meals like soups, stews, and casseroles; Jessica's favorite go-to site is Pinch of Yum for balanced, flavorful, and simple meal ideas
• Foods that are easy to prep ahead and freeze for later use: hard cheeses, tofu, pizza dough, and sauces like pesto and sofrito
• Why the neighborhood food swap is perfect for quarantine and the best practices to follow to stay safe
• A great idea to prepare and share with neighbors: stir fry with tofu, peppers, ginger, garlic, sesame oil, and soy sauce
• Why pre-made meals can preserve your mental sanity, make life easier and less stressful, and still be nutritious and delicious
• Jessica's meal kit experience takeaways, including why she loves the many options and how she found favorites like ramen noodle stir-fry and sloppy joe varieties
• Mental health hacks to keep from stressing out about preparing meals
• Final words of advice: "Take it one day--or one hour--at a time. Don't pressure yourself to keep going when you need a break. Don't try to be perfect."

Resources:

Recipes and topics discussed on the show:

No-Knead Focaccia from Basically: https://www.bonappetit.com/story/focaccia-pizza

No-Knead bread - Mark Bittman: https://www.markbittman.com/recipes-1/no-knead-bread

3 Ingredient Creamy Tomato Shells from Pinch of Yum: https://pinchofyum.com/creamy-tomato-shells

Self Magazine articles from Wendy and Jess:

- 5 Ways to Make Sure You Eat When You're Sick of Cooking and Burned Out By Daily Life: https://www.self.com/story/food-tips-burned-out

- 9 Quick Meals I'm Throwing Together Lately Because Cooking During the Pandemic Is a Scam. 3 Ingredient Meals: https://www.self.com/story/quick-meals

Food Prep show episode with Toby Amidor, MS, RDN:

https://www.lizshealthytable.com/2018/01/24/meal-prep-magic-with-toby-amidor-ms-rd/

Want to learn more about Eritrean cuisine? Read about it here:

https://en.wikipedia.org/wiki/Eritrean_cuisine

Almond Brownies from King Arthur:

https://www.kingarthurbaking.com/recipes/almond-flour-brownies-recipe

Crispy Pan Pizza from King Arthur:

https://www.kingarthurflour.com/recipes/crispy-cheesy-pan-pizza-recipe

Find Wendy and Jess on the web:

https://foodheavenmadeeasy.com/

Food Heaven Podcast: https://foodheavenmadeeasy.com/podcast/

Food Heaven on Social Media:

• Instagram
• Facebook
• Twitter

28-Day Plant-Powered Health Reboot by Jessica Jones and Wendy Lopez