The Voice of Reason

Traveling with My Friend Peter

No one logs more airline miles than my friend and travel news journalist, Peter Greenberg.  Of course, he's always watching his weight, because one day he'll be having dim sum  in Hong Kong, and the next he'll be enjoying risotto near the Piazza San Marco.  To that end, he asked me for some of my diet and nutrition tips when it comes to weight-management and alcohol.  Click here to check out my post on his site!

Quick & Healthy Party Food

A friend of mine called me on Friday with a time-sensitive request:  She was going to baby shower the next day and wanted to “make and take” a fresh appetizer to off-set the dips and high-calorie appetizers that would surely be abundant. She was also responsible for the drinks, and she needed a recipe that would be fit for a crowd of health-conscious females. 

What to make?  My Mini Caprese Bites and my Berry Festive Sangria, of course!

Mini Caprese Bites

24 red cherry tomatoes (about one pint)

24 yellow cherry tomatoes (about one pint)

48 small, fresh basil leaves

48 mozzarella balls, (called ciliegine, and they are about the size of marbles)

French sea salt

Freshly ground black pepper

48 decorative tooth picks
 

Cut each tomato in half. Thread the ingredients onto the pick in this order:  a red tomato top, one basil leaf, a mozzarella ball, and a yellow tomato bottom. Place on a platter and sprinkle with salt and pepper. Serve with a side dish of excellent quality olive oil for dipping. Also make available mixed olives or a tapanade and crackers, for a nice complement.

Makes 48 "bites."

Berry Festive Sangria

This drink is delicious and healthy -- perfect for the gals who want to celebrate yet keep an eye on calories and nutrition! 

1 (750 ml) bottle dry red wine

2 T brandy

½ lemon, cut into very thin slices

1-½ cups mixed, sliced fruit (i.e., strawberries, peaches, blueberries, oranges)

¼ cup agave nectar

In a large pitcher, combine all the ingredients and stir. Cover and refrigerate at least 5 hours.  When ready to serve, pour into tall (Collins) glasses and include some fruit in each serving.

Makes about 6 – 8 glasses.

Tips for Feeding Baby

Many of my friends are new moms and have babies between four and six months of age, so they’re beginning to feed them solids. The question I’m always asked is, “How do I know when he’s had enough?” 

Recent research shows that infants are born with an instinct, referred to as their appestat, which sends a “stop eating” signal to the part of the brain that controls appetite. Trusting this inborn sense about how much food will satisfy his appetite lays the foundation for good eating habits for the rest of his life. 

To heed your baby's appestat, pay close attention to when he signals he’s full.  Here are clues to look for: 

Newborn:

Spits out nipple or falls asleep

Six to twelve months:

Turns head away to regulate pace or end feeding

Refuses to open mouth

Spits out food

Stores food in mouth

Pushes dish, cup, or bottle away

One to two years:

Shakes head no

Puts hand over mouth

Pushes away the hand that offers food

Uses simple words like “No,” “Don’t,” or “Away"

Pushes away or throws plate, cup, or spoon

Two to three years:

Combines words, “All done” or “Get down”

Pushes away plate

Tries to remove bib          

Infants and toddlers who are allowed to follow their hunger and satiety cues, eating only as much as their bodies need for good health, will develop habits of moderation that should last a lifetime; however, as important as it is to let the child judge how much food he wants, it can be one of the most difficult things for a parent to do. 

If a child’s natural “appestat” breaks down because he is frequently encouraged to eat when he is full, feeding problems can develop and determining when and how much to eat may become a battle between parent and child. Remember that many parents tend to give infants and toddlers larger portions than necessary—and then expect them to finish all the food on their plates. Always start with small portions—then let your little one show you in his own way if he wants more.

Sweet Potatoes 101

It’s been three weeks since I was run off the road by a truck, but I’m thrilled to say, “I’m back!” 

The past few weeks have been slow, in terms of recovery and rehabilitation, but I’m feeling strong, and I’m ready for The Horse Farm 100 next weekend!  Thanks to each and every one of you for your calls, e-mail and kind words.  I’ll be riding for you on Sunday!

While my body was badly beaten up, my hands and fingers were unaffected, so I didn’t stop cooking or baking during recovery.  Actually, that was therapeutic, keeping my mind occupied and entertained.

One of the recipes I made was a delicious, low-fat Sweet Potato Bisque that’s only about 200 calories per serving.  It’s a must-cook, since the weather is getting colder.  Here’s my recipe:

Tina’s Sweet Potato Bisque

1 T canola oil
1 cup chopped white onion
2 t thyme
½ t cinnamon
½ t allspice
½ t salt
½ t black pepper
1 T sugar
1 lbs sweet potatoes (about 4 small), scrubbed, peeled and cut into small dice
4 c chicken broth or stock
1 c evaporated whole milk
½ c fat free half ‘n’ half

In a large stock pot, heat the oil.  Add the onion, thyme, cinnamon, allspice, salt, pepper and sugar.  Saute the mixture until the onions are soft and golden, about 7 minutes.  Add the sweet potatoes, stock, milk and half ‘n’ half, and cook at a low boil for 20 – 25 minutes, or until the potatoes are soft.  Remove bisque from the heat and puree the soup until silky.  This can be done in a food processor or blender.  First, strain the soup and puree the solids, adding the soup a little bit at a time until the entire batch is smooth.)

Yield:  6, 8-ounce servings

This soup is so silky and satisfying; you’ll want to add it to your repertoire.  Not to mention the sweet potato is a good source of nutrition.

Sweet potatoes are one of the best sources of beta-carotene, a substance your body coverts to vitamin A.  Vitamin A helps strengthen immunity, maintains the health of your skin, eyesight is also a free-radical-scavenging antioxidant which might stave off certain cancers.  Here’s a great beauty bonus:  sweet potatoes are a source of vitamin B6, the nutrient that’s responsible for strong finger nails!

When buying sweet potatoes, look for firm, unblemished ones with a deep orange color.

Handle them with care to prevent bruising and store in a dry bin kept between 55-60 degrees F.  If you refrigerate sweet potatoes, they’ll develop a hard core and less-than-desirable flavor when cooked.  Be sure to wash and scrub them before cooking. 

Sweet potatoes can be baked, boiled, fried, broiled, canned or frozen. They can even be cooked in the microwave oven, so there’s no excuse not enjoy this healthy vegetable!