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In the Kitchen with Molly Kimball

Molly Open StillWe’ve got a new nutrition segment on News with a Twist called “In the Kitchen with Molly” brought to you by Rouses Supermarkets!

They’re fun, fast-paced segments, taped in Molly’s kitchen; many will be with local chefs sharing nutritious tips & recipes.

Look for it Wednesdays at 6pm on News with a Twist!

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NOLA Flavor
04/03/13

Tortilla Espanola

By Glen Hogh, Chef & Owner of Vega Tapas Café

 

This frittata-like Spanish favorite is perfect for brunch or a meatless dinner.

 

5 eggs

4 egg whites

1 cup Yukon Gold Potatoes blanched and diced

½ cup Manchego cheese, shaved or grated

Salt (optional) and black pepper to taste

2 tbsp olive oil

1 medium yellow onion finely chopped

 

Preheat oven to 400 degrees.  In large mixing bowl, combine eggs and egg whites, cooled potatoes, and half of manchego.  Add salt & pepper to taste, and fold together.

 

Heat two tablespoons of Spanish olive oil in a medium skillet, and sauté onion until clear (approximately two minutes).  Combine all into skillet and heat over medium until sides begin to bubble and brown.

 

Place into oven and bake for 10-12 minutes or until golden brown. Remove and allow to cool.  Cut into two-inch equal wedges and garnish.  Serve and savor.

 

 

Nutrition Facts per Entrée Serving:

 

190 calories

10 grams fat

4.5 grams saturated fat

10 grams carbohydrate

2 grams fiber

15 grams protein

 

Nutrition Facts per Appetizer Serving:

 

95 calories

5 grams fat

2.3 grams saturated fat

5 grams carbohydrate

1 gram fiber

7.5 grams protein

NOLA Flavor
03/27/13

Roasted Cauliflower Puree

By Glen Hogh, Chef & Owner of Vega Tapas Café

This creamy side dish is served with pan roasted gulf fish as one of Ochsner’s Eat Fit NOLA menu items at Vega Tapas Café.

1 head of fresh cauliflower (approximately 2 pounds), separated

2 cloves garlic, crushed

1 cup olive oil

½ red onion, shaved

Salt and pepper to taste

Preheat oven to 350 degrees.  Toss all ingredients together in large bowl till uniformly coated with oil.  Place into baking dish along with 1 cup water.  Bake for 35-40 minutes or until golden brown.  Remove and allow to cool slightly.  Place into food processor and pulse.  Using oil from pan, adjust the consistency as needed.

Nutrition Facts per Cup:

70 calories

4 grams fat

<1 gram saturated fat

7 grams carbohydrates

4 grams fiber

2 grams protein

News with a Twist
03/21/13

Eat healthy when you eat late at night

Myth: Eating late at night will make you fat.

Your body doesn’t know what time it is. It’s not like a meal at 6 p.m. will be stored in your muscles or burned for immediate energy, yet suddenly that same meal at 8 p.m. will go straight to your butt. Instead, your body recognizes an accumulation of calories over time, or a deficit of calories over time.

So why is it that so many diets ban eating after 6 or 7 p.m.? For many, the evening hours are when willpower falters. So it’s not simply that you’re eating late at night; it’s what you’re eating late at night. Cookies, ice cream, chips, crackers — all those mindless nighttime nibbles can add up to hundreds, even thousands of calories.

Dinner at 8 p.m.? No sweat. Just keep it reasonable – most people can get by with a lean protein entree, veggies on the side, and salad – and curb the late-night munchies.

For good digestion, try to allow at least two hours between dinner and bedtime.

If you find yourself looking for a bedtime/nighttime snack, look for something protein-rich & low in carbs to satisfy your craving.

 

3 no-guilt nighttime snacks to satisfy any craving (or can do just one):

Cold & Creamy: Fro-Yo Popsicles (homemade, old-school ‘popsicles’ with greek yogurt + fresh berries)

Savory:  Cheese quesadilla (reduced-fat cheese melted onto high fiber tortilla)

Chocolate-y:  Protein pudding made with sugar-free chocolate pudding + protein powder

(News with a Twist 3/20/13)

News with a Twist
03/13/13

Alcohol Myths

Myth:  White wine has more sugar & calories than red

Reality:  they’re the same.  Both have right at 150 calories per six-ounce glass, with less than 2 grams of sugar

 

 

Myth:  Beer is high in calories/if you’re dieting/watching calories, you should switch to liquor

Reality: one regular beer, one shot of liquor, and one glass of wine are all 120-150 calories.  (light beer 55 to 100 calories)

So the better bet if you’re watching calories is to stick with whatever you’ll drink less of/sip the slowest

 

Myth:  To reap any heart health benefits, it has to be red wine

Reality: although red wine has the additional antioxidant benefit from grape skins and seeds, all types of alcohol, including beer and liquor, are associated with lower risk of heart disease.

Moderate consumption of alcohol tends to raise ‘good’ HDL cholesterol, may help prevent blood clots, and can decrease levels of homocysteine—an amino acid linked to increased heart attack risk

 

“moderate” alcohol consumption:  not more than 1 drink a day for women, 2 for men

(News with a Twist – 3/13/13)

News with a Twist
03/06/13

Protein Shakes

News with a Twist: In the Kitchen with Molly (3/6/13)

News with a Twist
02/27/13

Quinoa

Jack Treuting, executive chef of Rouses Market, shows how easy and versatile quinoa can be – no recipe needed!

News with a Twist
02/20/13

Easy low-calorie alternatives to hummus & pita chips

Hummus with pita chips may seem like a figure-friendly option, but it’s actually one of those nutritious snacks that can pack on the pounds!

It’s good for you — after all, hummus is essentially chickpeas and olive oil — but it’s also calorie-dense, with about 280 calories per half-cup serving (about what fits into a single cupcake wrapper).

Combine that with a couple of handfuls of pita chips, and you’re easily looking at a “healthy” snack with more than 500 calories!

And here’s the thing about most pita chips – they’re touted as a diet-friendly option, but most brands – even those marketed as “naked” or “multigrain” – aren’t much more than white bread, with “enriched wheat flour” listed as the first ingredient.

A better bet: If you like the flavor of hummus, but have trouble controlling how much you’re dipping, try it as a sandwich spread. You’ll get the flavor you’re craving, without all of the calories.

If you’re looking for a lower-cal dip, try low-fat plain Greek yogurt in place of mayo or sour cream to make your favorite creamy dips with less than 100 calories per half-cup serving (and the added benefit of 10 to 12 grams of protein).

You can use whole grain crackers like Triscuit Thins or Mary’s Gone Crackers (btw one of the few whole grain gluten-free crackers on the market), but again, keep an eye on portions to keep calories in check.

Or save even more calories by using veggies for dipping.  Think red, orange, and yellow peppers, cut into strips, or zucchini and squash, sliced into little chip-like rounds.  Regardless of the veggies you choose for dipping, you really can’t go wrong.

And the end result:  a deliciously creamy dip, and a snack for 75% fewer calories than the same amount of hummus and pita chips!

News with a Twist
02/13/13

Sugar detox

Still on a sugar bender from holidays and king cake?  Try these four tips for a sugar detox that works.

After months of eating and drinking and living it up, Ash Wednesday officially kicks off the ‘New Orleans’ New Year Resolutions.  But even though holiday sweets and king cakes are officially behind us, you may still find yourself craving sugary sweets, and the cravings can be so strong that it feels like you’re actually addicted to the stuff.

And here’s the thing – it’s not all in your head.

Sugar actually lights up the same parts of our brain that are activated by drugs like cocaine, especially when that sugar is combined with fat.

So to help curb your cravings for the sweet stuff, try these four steps for a sugar detox that works:

Go cold turkey. Sugar causes a rapid spike then crash of blood sugar and energy, so we’re immediately looking for more sugar for a pick-me-up.   Nixing the sweet stuff altogether may seem extreme, but for many, that can be what it takes to get sugar cravings under control.

Watch out for sugar fake-outs.  Check labels closely, since even seemingly healthy foods can be loaded with sugar.  Whole grain breakfast cereals, low-fat yogurt, 100% fruit juice, and even ‘diet’ products like many weight loss shakes and nutrition bars can pack in the sugar equivalent of five, ten, or more spoonfuls of sugar.

Make an extra effort to incorporate protein – especially with breakfast and snacks.    Getting enough protein at lunch and dinner usually isn’t a problem, but many of us skimp on it at breakfast and snacks.  And protein can help to curb sugar cravings significantly.

Start your day with protein-rich, low-sugar foods like plain Greek yogurt, cottage cheese, cheese, eggs, egg whites, or even leftover lean meat from last night’s dinner. Make a turkey wrap or blend a protein smoothie, or at the very least, grab a pre-made protein shake or bar as you head out the door.

Minimize artificial sweeteners.  There’s a lot of debate about whether or not artificial sweeteners help or hinder weight loss, but consuming large amounts of fake sweeteners can train our taste buds to expect intensely sweet food and drinks.

So limit or eliminate diet soft drinks.    Use fewer and fewer packets of fake sweeteners, ideally until you don’t need any.  The goal is to get to a point where things like coffee and yogurt actually taste like coffee and yogurt, not syrup and candy.

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