Wellchat Episode 13: The Nutrition Diva and the 30-Day Nutrition Upgrade

Episode 13: Cristin interviews the “Nutrition Diva” Monica Reinagel about her collaboration with MUS and the 30-Day Nutrition Upgrade™, beginning April 9th.

If you weren’t able to register in time for this round, we’re optimistic about offering a second round in the near future!

 

The Montana Moves & Meals Wellchat is available on Itunes podcasts! Subscribe and take us with you for a walk, run, or drive!

30-Day Nutrition Upgrade for MUS

It was at a meeting of local dietitians many years ago that I first heard of Monica Reinagel. Another dietitian was raving about a podcast called The Nutrition Diva, and always on the lookout for good resources, I went home and checked it out. The Nutrition Diva is a podcast produced by nutritionist Monica Reinagel, MS, LDN, and after listening to a couple of episodes, and then reading many of her blog posts, I, too, became hooked. Monica’s approach to nutrition was refreshing. Evidenced-based, practical, and relevant, her blog quickly became one of my go-to resources. Other people and organizations also recognize Monica as a trusted nutrition professional; she’s a regular guest on the TODAY show, Dr. Oz, NPR’s Morning Edition, and has been interviewed and quoted in numerous publications.

A couple of years ago, I saw Monica was offering a group nutrition coaching program called the 30-Day Nutrition Upgrade™, an original program that she had developed. The program uses the Nutrition GPA (Grade Point Average) app as a way to track dietary intake. However, unlike the tedious process of entering foods and portion sizes that most diet trackers require, this app consists of 10 yes or no questions about what you ate that day. You can answer the 10 questions in under 2 minutes. While I didn’t hesitate to join the program because I wanted to see what it was about, I admit that I didn’t have particularly high expectations. As a dietitian, I already knew what I should be eating, right?

Day 1: I scored a D. That’s a D based on a regular A through F academic scale. Yikes! For a dietitian, as well as a person who prided herself on earning top grades during school, this was disappointing to say the least. 

Day 2-30: I actively worked to improve my cumulative GPA. I still had a couple of D days and even an F day, but overall the trend was positive, and I reached a point at which I was consistently earning a decent grade, usually a B or better. But I quickly found that it wasn’t just about the grade. On those days that I earned an A or B; I truly felt better. My natural tendency to snack all of the time lessened, and my energy level was steadier. I was able to reign in my sweet tooth without feeling deprived. Here’s what else I liked about the program: it was simple, scientifically-based, it did not prescribe a meal plan or require hours of prep time or special foods, and there were no forbidden foods. It encouraged a realistic and sustainable way of eating. I also found the online community that was part of the program to be surprisingly helpful and supportive.

Day 31+: Despite my modest expectations to start, I truly believe that after completing the 30 Day Nutrition Upgrade™, my dietary habits changed for the better. And even more impressive is that nearly two years after completing the program, I still consider the ten questions when I’m making my food choices. While I can’t say that this program eliminated all of my cravings for chocolate, sweetened cereals, and French fries, I can say that I’m eating more vegetables, more omega-3’s, more fermented foods, and when I do indulge in some not-so-great for you foods, I am thinking more about how to balance out the rest of my eating day. 

But I’m not just telling this story for the sake of a story. After completing the program, I kept thinking about how beneficial it would be for MUS plan members to participate in the Nutrition Upgrade as well. So I reached out to Monica, and (drumroll please)…I am thrilled to announce that MUS Wellness is partnering with Monica to offer the 30-Day Nutrition Upgrade™ specifically for MUS Benefits Plan members this spring! This is the first time that the program will be offered to a specific group rather than the general public, so we thought it’d be fun to add a little friendly team competition to the mix too! The program will run April 9th through May 8th at a reduced cost of $10/person (savings of $30 off the regular price). In addition to a live online kick-off and two live online check-ins throughout the program, MUS participants will be invited to join a private Facebook group for ongoing support. Plus, participants will have access to downloadable handouts and other program materials.

So, to all of you MUS plan members, this is an amazing opportunity to improve your nutrition habits, to do so along with your coworkers, and have the support of Monica Reinagel and myself. Registration will open Tuesday, March 20th — mark your calendars and watch for an email from your campus Human Resources or Wellness contact. For our blog readers who are not MUS Benefits Plan members, you can sign up here for the next Nutrition Upgrade for the general public, also beginning April 9th.
If you have questions about the program, check out the information here or email me at cristin.stokes@montana.edu

30 day with wellness man

National Nutrition Month: Go Further with Food

It’s March. Finally. Pat yourself on the back–you’ve almost made it through another very snowy and icy winter! Along with the (hopeful) arrival of spring, there are lots of other reasons to be excited for March, including:  

  • More daylight (Spring forward on March 11th)
  • Spring break (for many of you)
  • St. Patrick’s Day
  • March Madness
  • And most exciting of all…March is National Nutrition Month! Hooray!

The 2018 theme for National Nutrition Month, designated by the Academy of Nutrition & Dietetics, is Go Further with Food. According to the Academy, this theme serves as “a reminder to eat healthfully for ongoing energy and plan meals and snacks in advance to help reduce food loss and waste.”

One of our past dietetic interns, Kelsey Tanner, wrote an excellent piece about reducing food waste, and in it, she too suggested meal planning as an important strategy for wasting less food.

Meal planning used to be something that I found really helpful, but now that I’m a working mom with a 5-month old, meal planning is essential. With much less time and energy after work, in order for my family to eat healthy, balanced meals, it’s critical to have ingredients on hand and something planned in advanced. While I’ve written before about my meal planning tips, since becoming more consistent than ever with my personal meal planning routine, I’ve rediscovered some of my favorite tools that I thought I’d share with all of you:

  • Weekly meal planning tear-off notepad. While I received mine as a gift, it’s similar to this one. It’s simple. It’s pretty. It has lots of space to write and make notes. It’s backed with large magnets so it sticks to the side of the fridge where both my husband and I can easily reference it. Each Saturday, I tear off the week that’s gone by, and use the back to write my grocery list for the upcoming week, organized according to how my grocery store is laid out: Produce, Refrigerated, Frozen, Canned/Dry, and Bread.
  • Budget Bytes cookbook. I have dozens of cookbooks on hand, but Budget Bytes has been a favorite of mine lately. It’s a great book not only because the recipes are cost-effective, but because they also taste wonderfully, user fewer ingredients than many other recipes, rely solidly on pantry staples, and are relatively quick to prepare. The author, Beth Moncel, has a recipe website too. One of my recent favorites is her Greek Turkey Burgers.
  • Cooking Light subscription. Yes, you can find all of the Cooking Light recipes online, but I love the tactile experience of paging through a Cooking Light magazine, ogling over the pretty pictures, and selecting one or two recipes every week to incorporate into my plan. I’ve had some major recipe fails from online blogs, Pinterest, and some cookbooks, but I have yet to make a Cooking Light recipe that wasn’t at least ok. Most are delicious, and they’re good for you.
  • Slow cooker. Oh how I love coming home to a house that smells amazing and to a meal that is nearly complete. It’s also nice to have extra time in the evening that would normally be taken up with cooking dinner. I typically plan at least one weeknight meal for the slow cooker. Here are a few slow cooker recipes that I’ve been enjoying:
  • Roasting pan. Ok, maybe it’s a stretch to call this a meal planning tool, but I’ve been really, really into roasted vegetables lately, so I had to include it anyway! The combination of roasted Brussels sprouts and sweet potatoes is amazing, and makes an awesome side for just about anything. Make more than you need for one meal, and you can have roasted veggies on salads, in wraps, as a snack, or even for breakfast.

And with that, I encourage all of you to take moment this week to think about how you can . Perhaps set a nutrition-related goal for this month in honor of National Nutrition Month. Or consider making a small investment into a meal planning or prep tool like the ones above that will inspire you to stay motivated and consistent. It’s amazing how something like a fun meal planning notepad or good cookbook can help turn what might be considered a chore into an enjoyable task.

Also this month, check out your campus eateries for National Nutrition Month happenings! The dining halls and some of the SUB restaurants here in Bozeman have designated each day of the week with a nutrition special. See below for details:

2018-03-02_09h50_36
Specials this month at MSU Bozeman SUB restaurants. Check your campus for any specials going on this month in conjunction with National Nutrition Month!

Happy National Nutrition Month!

CS

 

New super-vitamin, or just catchy headlines?

“Before you jump on a nutrition bandwagon, and start taking supplements or radically change your diet, dig deeper. Be wary. Find reliable sources. Read the actual study.”

As a dietitian working in the wellness field, nutrition-related news always catches my eye. So I was intrigued when I saw several headlines last summer pertaining to vitamin B3. The first group of headlines were about miscarriage: “Vitamin B3 may prevent miscarriage and birth defects, study suggests” and  “Landmark Vitamin Discovery Could Prevent Miscarriages and Birth Defects”  Then a second group of headlines appeared, this time for vitamin B3 links to skin cancer prevention: “Vitamin therapy could prevent melanoma” and “New review shows potential of Vitamin B3 in preventing melanoma”. Reading the media-written articles about the research, things sounded pretty promising!

However, if there’s one thing I’ve learned as a dietitian, it’s to be skeptical of “too good to true” headlines. So I decided to take some time and investigate the actual basis of the headlines. What I found was surprising, and not in a good way, especially if you went out and bought a bunch of vitamin B3 supplements based on the headlines.

For some background info to start, vitamin B3 comes in two forms: niacin and niacinamide. Niacinamide is derived from niacin, but the two forms are nearly interchangeable in low doses, like the doses found in vitamin supplements. In bigger doses, niacin and niacinamide do vary in their ability to treat certain conditions such as high cholesterol. Vitamin B3 plays an important role in our body’s metabolism, helping convert food into usable energy. Good sources of the vitamin in our diet include meat, fish, nuts, mushrooms, and fortified cereal.

Now, let’s take a look at the study related to miscarriage. An estimated 10-25% of known pregnancies end in miscarriage, so there could be huge implications for millions of people if the headlines are true and vitamin B3 can prevent miscarriage. Researchers were looking specifically at a group of birth defects known as VACTERL association, which causes abnormalities in many different body systems including the spine, heart, kidneys, and limbs. VACTERL association is rare, affecting 1 in 10,000 to 40,000 babies. Researchers studied four families who had been affected by this particular type of birth defect and found that this association was related to a deficiency of a certain compound in the body known as NAD, or niacinamide adenine dinucleotide. NAD is a coenzyme formed from niacin, which allows cells to produce energy, and which is important for normal organ development. 

The discovery that NAD was involved and responsible for this group of birth defects alone was a big deal, but then scientists went further and found that when mice with the genetic mutation that will result in VACTERL were given extra niacin, their mouse babies didn’t end up with the expected defects.

It was a well designed study and an important one for the prevention of this specific type of birth defect. But, notice that the study was conducted on only four families and mice, and no niacin was actually given to humans! Furthermore, the dose given to mice was the equivalent of ten times the recommended daily amount for people. We also know that body mass index and diabetes can affect how someone produces NAD, and developing fetuses are particularly sensitive little beings. So, while it’s true that niacin may potentially prevent a certain type of birth defects (if humans react in the same way as mice), we are still a long ways off from recommending extra niacin to all pregnant women or being able to say that niacin will prevent miscarriage and birth defects. In other words, it’s an exciting study, but certainly shouldn’t be interpreted as having widespread ramifications for our entire population yet.

Next, let’s take a look at the study, or review rather, that spawned the headlines related to melanoma. A clinical trial known as ONTRAC was recently conducted which looked at the effect of niacin supplementation on the recurrence of skin cancer. Researchers found a 23% reduction in basal cell and squamous cell skin cancers (both non-melanoma cancers) when people with a history of skin cancer were given 500 mg of niacinamide twice per day as compared to a randomized control group receiving a placebo. It’s a compelling finding for people with a history of non-melanoma skin cancer, especially since niacinamide is safe, inexpensive, and easily available.

However, researchers then hypothesized that vitamin B3 might also be effective in helping to prevent melanoma, based on the promising ONTRAC trial results, as well as the assumed role of vitamin B3 in relation to skin cancer. Vitamin B3 is thought to reduce inflammation and suppression of the immune system caused by UV radiation, and is involved in DNA repair.

So, scientists never actually studied Vitamin B3 in relation to melanoma. They just called for future studies. And yet, somehow, their untested hypothesis that niacin might be able to prevent melanoma got translated into headlines that at first glance anyway, certainly give the impression that there is more of a connection.

Bottom line? Before you jump on a nutrition bandwagon, and start taking supplements or radically change your diet, dig deeper. Be wary. Find reliable sources. Read the actual study. You don’t have to have an advanced degree to find serious limitations of studies including small sample size, animals only, or no control groups. Or, in the case of the melanoma headlines, no study at all; simply a call for future research!

Hopefully we will see follow-up research that support these findings and hypotheses, but in the meantime, the best approach is to get your niacin from a whole-foods based, healthy diet!

CS

Want to learn more about dietary supplementation? Check out our 2016 Webinar Smart About Supplements

 

 

Wellchat Episode VII: The Late Night Binge

Episode 7: Recorded previously, Cristin discusses Bluezones, the myths and realities of late-night eating, and some strategies to curb binges later in the day. Plus Neal shares some latest news regarding the MUS Wellness Incentive Program.

The Montana Moves & Meals Wellchat is available on Itunes podcasts! Subscribe and take us with you for a walk, run, or drive!

Power Bite Video: Freezing Veggies

As we head into fall and our CSA shares, home gardens, and Farmer’s market bounties of fresh fruits and veggies start to wane, don’t despair! Cristin, with the help of Montana dietetic intern Anna Goodrum, demonstrates how to freeze fresh fruits and vegetables in order to preserve those delicious foods through the winter. The simple technique of blanching is also discussed.

Freezing fresh produce is a great way to prevent food waste, and prepare for easy meals down the road.

For those of you who participate in our MUS Wellness Incentive Program, a new round of challenges will begin next week (10/2). Get a jump on one of them by watching the latest Montana Meals offering!

Happy Eating!

Back-to-School Breakfasts!

School is back in session and for many of us, that means more responsibilities, tighter schedules, and often…less time for food prep. Breakfast especially can take a hard hit if school mornings are chaotic. Even if the start of school doesn’t change your schedule much, it’s rare to find someone who has time in the morning to sit down to a freshly prepared meal, especially as the weather starts to cool, the sun rises later, and your bed feels ever more cozy & comfortable in those early morning hours.

But rather than skipping breakfast or just grabbing a pastry at the coffee shop that will leave you hungry an hour later, do yourself a favor and prepare some healthy items ahead of time that are ready in a jiffy or that you can take with you on your way to work. While the internet is full of make-ahead breakfast ideas, I’ve rounded up some of my favorites to share with you all, plus a few additional recipes that actually sound realistic and manageable for the average working person with morning responsibilities.

Remember to include a source of protein with breakfast to keep you satisfied longer, and to spread your protein intake out throughout the day, which has been shown to be beneficial in helping your body utilize protein most efficiently.

Eggs

  • Mini-Crustless Quiches in Muffin Tins. These are easy to adapt to your preferences with different veggies, cheeses, etc.
  • Freezer Veggie Breakfast Burritos. Make a big batch (i.e. half dozen or more) for the entire week. Take out of freezer in the morning and throw in the microwave for ~2 minutes. Use smaller tortillas (8” or so) for portability and cool the filling first before wrapping in a tortilla and freezing to prevent your burrito from becoming soggy. You can change up the recipe based on what ingredients you have available in your fridge; I always recommend going heavy on the non-starchy vegetables, and easy on the potatoes and processed meat (or skip those altogether).
  • English Muffin Breakfast Sandwiches. Again, easily adaptable based on what you have available.
  • Hard-Boiled Eggs. Ok, so you probably don’t need a recipe, but I wanted to make sure to include these on the list. Having hard boiled eggs prepped and ready in your fridge means you have a perfect, transportable protein source to take along with your fruit smoothie or oatmeal.

Oats/Grains

  • Overnight Kefir Oats. These are really yummy, plus you can start your day with a boost of beneficial probiotics.
  • Steel Cut Oats: Given their heartier texture, these stand up to being made ahead of time. You can cook a big bowl on the weekend or whenever you have a chance, then add some milk or water when you warm them up. I love throwing a nut/seed trail mix on top, with a spoonful of honey or jam if you want to sweeten them up.
  • Homemade Muesli: Muesli tends to have less sugar and more fiber than granola, especially when homemade and you can limit the dried fruit and any added sweeteners (which I would suggest on the recipe linked above). Can be soaked overnight or added to yogurt/milk in the morning.
  • Homemade instant oatmeal: Most instant oatmeal purchased from the store is loaded with sugar and artificial flavors. Instead, make your own at home! This recipe comes from MUS employee Jane Wolery’s blog, who adapted it from the Iowa Extension’s Spend Smart Eat Smart blog. Thank you Jane!

Ingredients

  • 4 cups rolled oats or quick cook oats
  • Optional mix-ins:
    • Chia seeds
    • Dried fruit
    • Nuts
    • Cinnamon
    • Pumpkin pie spice
    • Brown sugar (could also add honey or maple syrup right before serving)

Directions

Put rolled oats in blender or food processor. Blend for a bit, until you get some fine powder and some regular oat shapes. You could probably powderize about 1 cup of oats and then add 3 cups regular or quick cook oats to that powder. The powder should make a creamier and faster cooking product.  

If doing different flavors of packets, take about ½ c. of the oats and put in snack-size bags or containers.  Add about 1 tsp of sugar, dried fruits, nuts, chia seeds, etc.  If doing all the same, mix “extra” dry ingredients into one large container with oats and then portion out 2/3 c. or so into snack-size bags.  You’ll have to experiment with the sugar for a bigger batch or just add it to each portion.  When ready to use, pour contents of packet into a bowl, add hot water and let sit until oatmeal is creamy.   

Yogurt/Dairy

  • Yogurt Parfaits: These can be made several days in advance, and then if you want a little crunch, you can sprinkle a whole grain cereal on top just before eating.
  • Chia Seed Pudding With the chia seeds as a natural thickening agent, it’s possible to make chia seed pudding without yogurt, but in my opinion, the texture if far superior when you do add yogurt.

Baked goods

  • Breakfast Muffins. The key to a healthier breakfast muffin is portion size (no oversized muffins please!), less sugar, and hearty ingredients like nuts, seeds, and vegetables to increase prortein and fiber content.
  • Tina and Michael’s Nutritional Breakfast Cookies. Thank you to MUS employee Michael Bloom for sharing this recipe!

Ingredients:

  • 1/4 cup butter, softened                                               1/2 cup chopped dates
  • 1 cup peanut butter                                                      1/4 cup chopped figs
  • 3/4 cup packed brown sugar                                       1/2 cup raw sunflower seeds
  • 2 tsp vanilla extract                                                       1/2 cup slivered almonds
  • 2 large eggs                                                                      1/2 cup craisins
  • 1/2 cup cider or cold coffee                                          1/2 cup raisins
  • 1 cup all-purpose flour                                                  1/4 cup flaxseeds
  • 1 cup whole wheat flour                                               1/2 cup coconut
  • 2 cups whole oats
  • 1 tsp salt
  • 1 tsp ground cinnamon
  • 2 tsp baking soda

Directions:

  1. Preheat oven to 350F degrees. Spray or lightly grease baking sheets.
  2. In a large bowl beat together butter, peanut butter, brown sugar, and vanilla with an electric mixer until creamy.  Beat in eggs and cider or coffee.
  3. In a medium bowl stir together flours, oats, salt, cinnamon, and baking soda.  Mix flour mixture into peanut butter mixture. Stir in remaining ingredients.
  4. Drop by ice cream scoopfuls (or 1/4 cup measuring cupfuls) 2-1/2 inches apart on greased cookie sheets.  Flatten slightly.
  5. Bake for 15 to 18 minutes until golden but still soft.
  6. Remove from the oven and cool on cookie sheet for 2 minutes, then transfer to cooling racks to cool completely.

Smoothies

  • Snickerdoodle Green Smoothie: If made ahead, the avocado may discolor, but a quick stir before eating will make it unnoticeable.

Ingredients

  • 1 handful spinach
  • 1 frozen banana
  • ½ small avocado
  • ¼- ½ cup unsweetened vanilla almond milk
  • ½ tsp vanilla
  • ¼ tsp cinnamon

Directions:  Combine all ingredients and blend until smooth. Serves 1. Adapted from https://rabbitfoodformybunnyteeth.com/

  • Make-ahead Smoothie Packs. You can package ingredients for individual smoothies in ziploc bags, then let a bag chill in the refrigerator overnight and add the liquid to blend in the morning.
  • You can also prep entire smoothies a couple of days before and store in mason jars to transport. They will require a shake/stir to remix ingredients that may have settled, but they will be all ready to go!

Other

  • Mini-Tofu Quiches: Don’t turn up your nose so quickly at the mention of tofu for breakfast! These are delicious and packed with protein.

Happy Breakfast Eating!

Cristin

 

Food Preservation: Saving the flavors of summer

Neal and I recently had the wonderful opportunity to have a dietetic intern with us here at MUS Wellness for two weeks. Our intern this year was Anna Goodrum, originally from Amery, Wisconsin, and a 2016 graduate of the University of Wisconsin-Stevens Point. Anna came to Montana with a strong interest in sustainable food systems and rural health. She will complete the Montana Dietetic Internship (MDI) program in May, after which she aspires to have a career in community nutrition. Please welcome Anna Goodrum, dietetic intern and guest blog writer:

Labor Day has come and gone, and as the increasingly colder nights begin to set in, many of us, myself included, prepare to say goodbye to the plethora of delicious fresh fruits and vegetables that spoil us during the summer months. It can be a long wait until fresh garden tomatoes are available once again, but fortunately for us, humans have many creative ways of preserving food, and we’ve been practicing these methods for thousands of years.

Fermentation and canning are two methods that are both easy and efficient ways of preserving that fresh taste of summer year-round. Let’s take a closer look at each method:

Fermentation:

Fermentation is a great first step into food preservation. It requires minimal equipment—just a mason jar or other container, salt, and chopped vegetable of choice—and is simple to do; all you need is a little bit of patience. Fermentation is essentially the breaking down of food matter over time by means of microorganisms. Microorganisms such as yeast and bacteria eat the sugars in the food and create a waste byproduct.  The byproduct produced varies, but usually is an acid, gas, or alcohol. A common (and favorite) example of this is beer, in which the byproduct produced from the microorganism (yeast) is alcohol.

Fermented food produced at home contains millions of active microbes. These active microbes, known as probiotics, have a number of nutritional benefits. Our gut microbiome has become a hot topic in the scientific world recently and for good reason. While much more scientific research is needed, there is evidence that our gut microbiome affects multiple aspects of our overall health, from cholesterol levels to brain activity. In addition, associations between fermented dairy products and weight maintenance have been observed, along with reduced risk of cardiovascular disease. For more about the gut microbiome, listen to our most recent podcast!

All the potential benefits of fermented foods are exciting. However, it is not to be forgotten that we are dealing with bacteria, and proper food safety is vital to promote beneficial bacteria and minimize harmful bacteria. Always make sure your utensils, prep area, and jars are clean.  Make sure to follow the recipe carefully and add the appropriate amount of salt. Generally, salt, as well as anaerobic and acidic conditions, favors the growth of desirable bacteria while inhibiting the growth of harmful bacteria. Below are two great beginner recipes that go a little bit more in depth about the fermentation process.

Canning:

Unlike fermentation, in which we want certain microorganisms to proliferate, canning uses heat to kill all microorganisms, allowing the food to be shelf-stable (without refrigeration). Canning requires a bit more equipment and knowledge than fermentation, but is still quite affordable and easy to learn.

There are two canning methods: boiling water canning and pressure canning. The type of canning method used depends on the acidity level of what you are canning. High-acid foods such as fruits and pickled products use the boiling water method. Low-acid foods such as vegetables, meats, fish, and beans require a pressure canner. I suggest starting off with boiling water canning because the equipment required is less of an investment. A boiling water canning kit will run you $20, whereas a pressure canner costs around $70-80. Plus, jams and pickles are great stepping stones into canning and can be made with the boiling water method. You can easily get creative by adding different spices, herbs, and flavors. Check out some yummy canning recipes below:

Boiling Water Method

Pressure Method

Important Note: Elevation affects the time duration of boiling water canning. Elevation affects the pressure amount of pressure canning. Be sure to read your recipe carefully to make proper adjustments!

Interested in learning more? See the great beginner resources below.

The MontGuides are easy to follow, condensed information on canning. Both include guidelines for elevation adjustments.

Historically, acidity levels of tomatoes have been high enough for boiling water canning to be the appropriate method. However, today’s tomatoes may be grown with a lower acidity level and may need to be pressure canned. If you do not wish to buy a pressure canner, read How to Acidify Tomatoes.

Finally, you can look forward to a Montana Meals video coming soon about freezing fruits & veggies; another great preservation method for keeping the flavors of summer going all year long!

Have fun trying out these recipes!

Anna

Reference:

Marco, Maria L, Dustin Heeney, Sylvie Binda, Christopher J Cifelli, Paul D Cotter, Benoit Foligné, Michael Gänzle, Remco Kort, Gonca Pasin, Anne Pihlanto, Eddy J Smid, and Robert Hutkins. “Health Benefits of Fermented Foods: Microbiota and beyond.” Current Opinion in Biotechnology. 44 (2017): 94-102. Web.

 

Wellchat Episode VI: The Amazing Microbiome

Episode 6: Special guest Anna Goodrum, Dietetic Intern with the Montana Dietetic Intership (MDI), joins Cristin and Neal for a discussion about the latest human microbiome research and how probiotics and prebiotics play crucial roles in our health.

The Montana Moves & Meals Wellchat is available on Itunes podcasts! Subscribe and take us with you for a walk, run, or drive!

Power Bite Video: Weird Veggies

As fresh summertime produce continues to roll in, it’s a great time to branch out with some new recipes including some yummy, and sometimes not so common, vegetables.

For those of you participating in our online incentive program, you can get a jump on a couple of new challenges that will roll out next week (8/14), including watching the following video, and thinking about some new recipes to include in your weekly meal plan.

The latest Montana Meals video features four “weird” vegetables that may not be part of your usual veggie repertoire: kohlrabi, eggplant, tomatillos, and garlic scapes. Although sadly we are now past prime kohlrabi and garlic scape season, you can still pick up some great tips, and be well prepared for the next time you find these options!

https://vimeo.com/228099713

After knowing what to do with these weird veggies when you bring them home, the next step is to decide how exactly you want to prepare them. To help, here’s a roundup of some tasty recipes that use the four veggies described in the video. Happy Eating!

Eggplant

Grilled Eggplant & Tomato Stacks

Stuffed Eggplant

Baba Ganoush

Eggplant Caponata

Spicy Eggplant & Cauliflower with Basil

Kohlrabi

Roasted Kohlrabi

Crispy Apple & Kohlrabi Salad

Kohlrabi & Potato Puree

Kohlrabi Carrot Fritters

Kohlrabi Salad with Cilantro & Lime

Tomatillos

Tomatillo Salsa Verde

Chicken with Tomatillos and Cilantro

Roasted Tomatillo Chicken Soup

Nuevos Huevos Rancheritos

Tomatillo Guacamole

Garlic Scapes

Garlic Scape Pesto

Grilled Garlic Scapes

Garlic Scape Salad Dressing

White Bean & Garlic Scape Dip

Double Garlic Soup