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26Feb

“How Do I Love Thee, Let Me Count the Ways”

Contributed by GMM Community Health Dietitian Laura Delfausse MS, RD, LD

It is February, and whether you chose to participate in Valentine’s Day or not, there is no escaping the topic love and romance. Therefore, I thought an appropriate theme to discuss this month is relationships. Not the ones with your spouses or significant others, but the ones with your food.

A good relationship is measured by an appropriate balance of give and take. What does this have to do with food you may ask? What can I give my food? The answer – respect. Respect your food for what it is and the awesome potential it has to heal and protect not only your body, but also your soul. If you respect your food it will repay you in more ways than you can measure. And much like the
relationships in our personal lives, a healthy relationship with food takes constant work. Therefore, it is important to lay some groundwork, so that you will always know where the two of you stand. Here are 2 simple questions you can ask your food before digging in:

1) Where is the love? One of the first things I ask myself before buying food is how much love was put into this item? If I don’t feel like it was appropriately nurtured, then for me that is a deal breaker.

What do I mean by this? This answer is very personal, based on my own needs and ideals. Therefore, you are the only one who can answer to this question. Some of you may want to
know if it was made in a factory or by hand. Others need to know the company’s motivation behind producing a particular product. And let’s be honest about his one, everyone needs to make money to survive. However, some go about the process more thoughtfully than others and, thus, put more love into their brand.

The drive behind what we do at Good Measure Meals is you and it’s our community, which 100% of our proceeds support. We believe in health and wellness, and we’re implementing our beliefs through healthy meal plans and through support systems, because health and wellness extends beyond just the food you eat. Health and wellness is a lifestyle.

Do your research and make sure the companies you patronize deserve you. Know where your food is coming from; research a company’s charitable pursuits and business model; take the time get to know your food. Don’t waste your time with superficial relationships, because you deserve more!

2) Is this worth my time? In other words, what does your food bring to the table? Is it loaded with trans fats and empty calories, but “who cares because it tastes really good?” Or is it bland and unsatisfying, but really helping to keep those extra pounds away? Well here at Good Measure Meals, believe there is no justification for either scenario. The only meal worthy of your time includes
both health and happiness. Without this balance, you are doomed to an unhealthy relationship with food.

So, force yourself outside of your comfort zone once in a while. Don’t settle. Build your relationship with food on trust and mutual understanding, and you will be reap the rewards for many, many years to come. You will be amazed at what you will discover!

Permalink Filed under: Corporate Wellness, Fitness, In the Community, In the Kitchen, Nutrition Tags: dietitian services, eating healthy, food relationships, good measure meals, health benefits, Love and Gratitude, open hand atlanta, Race for Good No Comments
23Jul

What’s on the Menu at GMM….Kamut?
If you’ve been on GMM for a few months, you have likely had our Creamy Dried Fig and Kamut Breakfast Cereal with Almonds aside Turkey Sausage Links that’s on the menu this Wednesday for breakfast.

As one of nine dietitians on staff, I’m a little obsessive about tasting every meal, but this one escaped me somehow. (For complete transparency, I’m not the dietitian who oversees the menu and develops recipes – so this can happen).

Either way, tasting the Fig and Kamut cereal is on my to do list this week as 1) I feel the need to have eaten every meal on the menu and 2) I have no idea what Kamut is.

You may not be so sure either, so here’s what I’ve learned so far…

Kamut is the product name for an ancient relative of duram wheat called Khorasan wheat. This grain kernals are larger than modern-day wheat and is known for its rich, sweet, nutty flavor.

Kamut can be found in products such as breads, cereals, pastas, beer, cookies, and crackers and the grain kernels can be milled into flour. Here at GMM, we are using Kamut as a breakfast cereal as an alternative to oatmeal.

Considered a whole grain, Kamut is high in protein (6 grams per ½ cup) and fiber (5 grams per ½ cup). Looking for more selenium in your diet? Kamut is an excellent choice and is also rich in magnesium and zinc.

Want to give it a try in your own kitchen? Our chefs at GMM have inspired me to do so, so I went to the web to find out how to do this.

Where to start?
1. Find a recipe online. As our recipes at GMM are proprietary, I can’t share the recipe for breakfast cereal; however, Kamut makes a great pilaf-style dish at dinner (instead of rice or couscous). I think I’m going to try this Kamut Pilaf with Cashews and Apricots recipe from Whole Foods.
2. Purchase Kamut kernals at your local market. Whole Foods is probably a great place to start. When in doubt, call the store manager at your local market to see if it’s available.
3. Store Kamut in an airtight container in a cool, dry place, just as you would rice.
4. Soak Kamut in water overnight (or 8 hours).
5. When ready to prepare, place 3 parts water (or broth) to 1 part Kamut in a large pot. Bring to boil, then reduce heat and simmer. Simmer for 30-60 minutes.
From what I have read so far, cooking time will vary, depending on if and how long you pre-soak the Kamut. The only way to find out is DIY – do it yourself. And I plan to give it a shot very soon.

In the meantime, I’m off with a spoon in hand to taste our own GMM Kamut cereal. Stay tuned.
Permalink Filed under: In the Kitchen, Nutrition, Uncategorized Tags: ancient grain, good measure meals, kamut, menu No Comments
07May

How to Roast a Red Bell Pepper

In case you’ve missed it, one of the highlights of our new Spring/Summer menu is Roasted Red Pepper Hummus. Until recently, I always bought this favorite of mine at the store and left the roasting of the peppers to the chefs at Sabra, Tribe, Athenos, or my local grocery. Last Friday, that all changed.

Our cooking demo at the Cancer Support Community Atlanta this month includes wholesome foods for brown bag lunches and highlights roasted red peppers as part of two recipes – a Quinoa Salad and Roasted Red Pepper Hummus. So, at the end of last week, it was time to test the recipes AND for me to finally learn the “how to” of roasting red peppers.

I’m embarrassed to say I can’t believe I didn’t try this sooner. I wanted to eat up both peppers I roasted simply by themselves – they were fabulous!

Want to try this for yourself? Check out my steps below (and forgive my amateur photography…). And stay tuned next week for the recipes from our demo.

Step 1: Preheat oven to 450° F. Wash red bell pepper(s), cut in half, remove the seeds and stem, and place on a baking sheet with parchment paper, with inside of pepper facing down. Brush the outside skin of each pepper with olive oil.

Step 2: Roast in oven for 15-20 minutes until the skins have darkened and peppers are tender. Remove from oven.

Step 3: Place the roasted peppers in a glass dish and cover to steam for 10-15 minutes.

Step 4. Peel skin away from peppers and you are ready to eat or use in recipes.

Permalink Filed under: In the Kitchen, Uncategorized Tags: Cancer Support Community Atlanta, good measure meals, how to roast a red bell pepper, new menu, roasted red peppers, roasting No Comments
24Apr

When Life Hands You Lemon (grass)…

This blog was written by guest blogger, Margaret Lester, Dietetic Intern from Southern Regional Medical Center.

Cook with it! Lemongrass Chicken is what’s on the menu next week at Good Measure Meals – alongside Edamame Risotto with Ginger Glazed Carrots. I have eaten lemongrass in restaurants as a flavoring for meat, but have never cooked with it myself and until now, I had never even seen the actual food itself!

The lemongrass plant grows in stalks with long grassy blades and can be used in a variety of ways. Lemongrass looks a bit like a green onion to me, but it tastes fresh and mild and adds a nice aroma to food.

The grassy blades at the top can be sliced thinly and added to soups, while the fibrous roots can be minced or grated for tea, cooked in curry, or used as a rub for meats.

Lemongrass is widely used in Thai and Vietnamese cooking, often in teas, soups, and curries. Locally, you can find fresh lemongrass at a specialty or Asian market

If you want to cook with fresh lemongrass, purchase stalks that are thick, light green, and firm, not dried-out or wilted. Cut off the top third of the stalk, as it is usually dry and fibrous (not delicious), and trim the root tip. Now you’re ready to bruise the plant!

I know what you’re thinking. “Bruising? No thanks!”

But bruising releases the lemony aromatic oils. To bruise, simply lay your knife flat across the stalk and smash (carefully) with the heel of your hand.

Next, take out the tough pieces. These can be used to flavor broths, but should be removed before serving as they are not to be eaten. Slice what remains into thin rounds, removing the fibrous outer layer if necessary. These thin rounds can be added to a lettuce salad or crushed into a paste and added to curries.

Additional uses of lemongrass include preserving and herbal remedies. Historically, lemongrass oil was used on ancient Indian palm leaf manuscripts to preserve them and prevent humidity from destroying them. Lemongrass is also traditionally used in tea to treat cough and cold and is thought to soothe the digestive tract, used to treat stomach cramps and indigestion.

Fun fact: The lemongrass plant is a relative of citronella, the oils of which is used in candles and sprays to ward off bugs.

Grilled Lemongrass Chicken with Red Quinoa and Vegetables

Recipe from Epicurious, adapted from Self Magazine

Ingredients

3 medium shallots, roughly chopped

2 stalks fresh lemongrass (tough outer leaves removed)

1 piece ginger (about 1 1/2 inches), peeled

1/4 cup plus 5 teaspoons canola oil, divided

1/4 cup fresh lime juice

1 tablespoon tamari (or soy sauce)

2 tablespoons light brown sugar

1 1/2 teaspoons sea salt, plus more to taste

1 teaspoon freshly ground black pepper

1 teaspoon ground coriander

4 boneless, skinless organic chicken breasts (about 5 ounces each)

3/4 cup red quinoa

1 1/2 cups chicken broth (or stock)

Vegetable oil cooking spray

1 pound fresh sugar snap peas, strings removed

1 red bell pepper, cored, seeded, and thinly sliced

2 tablespoons chopped fresh mint

Marinade: Puree shallots, lemongrass, ginger, 1/4 cup oil, lime juice, tamari, sugar, sea salt, pepper, and coriander in a blender until smooth. Place chicken in a baking dish and spoon on marinade, rubbing it on all sides. Cover; chill 1/2 to 2 hours. Heat 2 teaspoons oil in a medium saucepan over medium-high heat. Cook quinoa until toasted, 3 to 4 minutes. Add broth; bring to a boil. Cover, reduce heat to medium-low and simmer until quinoa absorbs liquid, about 20 minutes. Turn off heat; let sit, covered, until ready to serve. Heat a grill pan or skillet over high heat; coat with cooking spray. Cook chicken, turning once, for 4 minutes. Reduce heat to medium. Cook, turning once, until a meat thermometer reads 165 degrees, 10 to 12 minutes. Remove chicken; let rest two minutes. Slice each breast on the diagonal into 1/2-inch pieces. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Cook sugar peas and peppers until crisp-tender, about 3 minutes. Season with salt and pepper. Turn off heat. Add mint and toss. Divide quinoa among 4 plates. Top each with 1 sliced chicken breast and 1/4 of the vegetables.

Per serving: 465 calories, 13.6 g fat (1.4 g saturated), 43.1 g carbs, 7.3 g fiber, 42.2 g protein

Nutritional analysis provided by Self Magazine.

Photo: http://eatwelleatcheap.blogspot.com/2011/10/how-to-mince-lemongrass.html

Permalink Filed under: In the Kitchen, Nutrition, Uncategorized Tags: good measure meals, lemongrass No Comments
18Apr

Mom Knew Best: Eat Your Breakfast

My favorite way to add more veggies at breakfast - an egg scramble!

Growing up, my parents weren’t coffee drinkers. We didn’t wake up to the smell of freshly brewed coffee that I love, but rather to the sound of the morning news, the toaster and/or cereal being poured into a bowl. Mom made sure we didn’t leave home empty-handed OR with an empty stomach. I honestly can’t think of one single day when we didn’t eat breakfast.

College temporarily changed my habits for four years. Half the time I didn’t get out of bed until noon, and on the other days, breakfast was a very large heavily caffeinated travel mug of coffee loaded with cream and sugar to keep me awake and focused through 8 a.m. biochemistry lectures. Fast forward to five day work weeks and the heart palpitations from caffeine overload (and perhaps my newly found knowledge via a degree in nutrition) soon had me rethinking my cream with coffee breakfast.

As cliché as it sounds, breakfast IS the most important meal of the day for many reasons. Why eat a healthy breakfast? Kathleen Zelman, RD at WebMD.com has a few answers:

· To get a more nutritionally complete diet

· To improve mental performance in school and at work

· For enhanced strength and endurance for physical activity

· Breakfast eaters tend to weigh less than those who skip breakfast (and coffee doesn’t count as breakfast…)

Is coming up with new ideas and having time to make breakfast a challenge?

Try our new Spring/Summer menu to explore our new breakfast meals! This week’s highlights:

· Cashew Butter Oatmeal made with Steel Cut Oats served with Raspberry Sauce and Fresh Seasonal Fruit.

· Tomato and Mushroom Frittata made with Chives, Parsley and Mozzarella Cheese with Breakfast-Style Sweet Potatoes aside Citrus Salad.

· Whole Wheat Oatmeal Breakfast Bread with Flaxseeds and Walnuts aside Scrambled Eggs and Egg Whites with Applesauce.

Are you currently on a dinner only plan with Good Measure Meals and having a tough time with breakfast?

Consider changing to a 3 meal/day plan that includes breakfast. If it’s too much food for you, share the food (and the cost) with your spouse, friend or neighbor!

Looking for more ideas or prefer to make your own breakfast?

Our cooking demo theme at the Cancer Support Community this month is Healthful Approaches to Brunch. Along with guest dietitian Bonnie Dixon, we cooked up Cherry Pecan Bran Muffins, a Veggie Egg Scramble with Dill and Overnight Oatmeal highlighting the benefits of steel cut oats – Delish! Click here to view all of our recipes from past cooking demos at CSC!

Permalink Filed under: In the Kitchen, Nutrition, Uncategorized Tags: breakfast, breakfast bread, eggs, frittata, good measure meals, muffins, steel cut oats No Comments
13Apr

What’s New on the Spring/Summer Vegetarian Menu?
By Julie Shipkoski, MS, RD, LD, Food Services Manager

After six months of dedicated research and development of over 100 new recipes, the first delivery of our new Spring/Summer Vegetarian Menu reached our customers on April 2, 2012. Over 40% of the five week cycle of menus includes entirely new meals featuring delicious new entrées and side dishes. As well, many of the existing meals also received makeovers through new combinations of foods. Overall, we’re excited about the incorporation of a broader variety of fruits, vegetables, whole grains and plant based proteins.

We’re especially excited about the introduction of seitan to the menu. In response to customer feedback, one of our primary goals in developing the new vegetarian menu was to develop replacements for all of the highly processed vegetarian meat substitutes in the menu, including Quorn.

We prefer to prepare our meals from scratch, as much as possible, and to avoid highly processed foods to control the quality and the nutritional value of our products. For this reason and our commitment to deliver 100% customer satisfaction, our search began for a more natural source of protein that would still satisfy former omnivores’ cravings for their favorite comfort foods.

Fortunately, our Executive Chef has extensive experience in this area as he’s developed numerous successful vegetarian products using textured wheat protein, more commonly referred to as seitan.

Chief among seitan’s many functional benefits are its outstanding fibrous structure that replicates the look and texture of meat. It also has a neutral flavor profile with no aftertaste, and, thus requires less flavoring than traditional textured proteins and contains much less sodium. Most important of all, it doesn’t contain a list of industrial-sounding ingredients like many other highly processed vegetarian meat substitutes.

Seitan is a natural source of protein you can feel good about eating. The same can be said for tofu in the menu. In fact, if you had hours of time to kill, you could make seitan or tofu at home without any industrial chemicals or industrial processing methods.

But why do that when we can do all the work for you?

Here’s a preview of a few of the new Spring/Summer dishes containing seitan:

· Maryland Style Veggie Cakes with Orzo Salad and Edamame Succotash

· Vegetarian Jap Chae with Sweet Potato Noodles, and Snow Peas

· Veggie Burger on a Whole Wheat Bun with Lettuce and Jalapeño Aioli served with Three Bean Salad

· Kale, Cannellini Bean, and Seitan Soup served with Corny Cornbread and Smart Balance Spread

While seitan is an excellent source of protein, we believe the best way to adequately meet your nutritional needs is to provide a wide variety of foods including fruits and vegetables, whole grains, beans, lentils, low-fat dairy, eggs, nuts and vegetable protein.

In addition to lentils and bean sprouts, I bet you would never guess that we have 16 different varieties of beans and six varieties of peas on the menu ranging from traditional favorites such as kidney beans, lima beans, pinto beans, chickpeas and black-eyed peas to regional and heirloom varieties including edamame, cranberry beans, Anasazi beans, black turtle beans, and pigeon peas!

Even better, all our beans, peas and lentils are purchased dried or frozen, never canned, allowing us maximum control over the quality of our ingredients, flavor profiles of our food and sodium content of our meals.

Other new menu items on the Spring/Summer Vegetarian Menu:
- 11 new starches including two new varieties of grains, farro cooked in the style of risotto and kamut cooked in the style of oatmeal with golden figs
- Many new vegetable side dishes including Swiss Chard, Kale, Bok Choy, Mashed Parsnips, Chinese Broccoli, Snow Peas, Edamame Stir Fry, Green Pea Salad, and Moroccan Eggplant and Chickpeas
- Fresh fruits including Cantaloupe, Pineapple, Melon Soup, Mango and Black Bean Salsa
- 10 new egg dishes including Scrambled Eggs and Egg Whites, Egg White Omelets and Patties, Broccoli and Cauliflower Frittata, and Tomato Frittata
- House-made, whole grain pancakes in 4 varieties including date, sweet potato, blueberry, and, my personal favorite, raspberry served with Chocolate Ganache
- Greek Yogurt also makes its long awaited debut on the menu as a side dish at breakfast, as the main feature of our Breakfast Parfait, and as an ingredient in our Melon Soup. It’s also used as an ingredient in our Tzatziki Sauce served over Moroccan Vegetable Stuffed Portobello Mushrooms accompanied by Couscous Salad and Pita Bread.
We hope you’ll enjoy all these new dishes and more as we begin working on the Fall/Winter 2012 menu. As always, please send us your feedback and requests so we can fulfill your culinary desires.
Permalink Filed under: In the Kitchen, Uncategorized Tags: good measure meals, meat substitutes, seitan, vegetarian No Comments
21Mar

Adding Variety with Veggies

If you had a chance to watch Atlanta & Company on 11 Alive this morning, you may have seen me talking about adding variety with veggies!

If you are on Good Measure Meals, consider adding these vegetables for variety or making the recipes on days you don’t eat the meals. If you are not a Good Measure Meals customer, consider using our meals as a way to introduce yourself to new foods!

Bon Appetit!

Arugula with Lemon Vinaigrette

1 clove garlic, minced

2-3 Tbsp freshly squeezed lemon juice

6 Tbsp Extra virgin olive oil

¼ tsp salt

Freshly grated black pepper

1 package of baby arugula

Freshly grated parmesan cheese

Place the first five ingredients in a jar with a lid. Tighten lid and shake vigorously to mix well. Place arugula in a large bowl and toss lightly with dressing. Top with freshly grated parmesan cheese. Fresh sliced pears make a nice addition as well.

Roasted Peeled Beets

1 bunch of beets

Extra virgin olive oil

Freshly grated pepper

Salt

Preheat oven to 400 degrees. Wash beets and cut stems to remove the greens. Using a vegetable peeler, peel beets then cut into 4-8 cubes, depending on the size of the beets. Toss with olive oil, salt and pepper. Spread out in a single layer on a parchment paper-lined baking sheet, and bake for 20-30 minutes, until caramelized and tender. Be sure to not crowd the beets to allow proper roasting. Beets can also be roasted whole. Try this simple recipe as well!

Sauteed Broccolini

1 bunch broccolini

½ teaspoon salt

2 tablespoons extra virgin olive oil

¼ teaspoon freshly ground black pepper

Blanch the broccolini in boiling salted water for 2 minutes. Drain immediately and place in a bowl of ice water. Heat olive oil on low-medium heat in a saute pan. Drain the broccolini and add to the pan and saute for 2 minutes. Add the salt and pepper, and toss well before serving.

Kale Chips

1 bag of cut kale

Olive oil

Salt

Preheat oven to 350 degrees. Toss kale pieces in olive oil until coated. Spread out in single layer on parchment paper-lined baking sheet, sprinkle with salt and bake 8-10 minutes until edges are brown and crispy.

Spaghetti Squash

Preheat oven to 400 degrees. Wash outside of squash. Cut spaghetti squash in half lengthwise with a large knife. Scrape out the seeds and pulp with a spoon. Place each half cut-side down in a baking dish with 1-2 Tbsp of water. Bake for about 30 minutes or until knife can easily cut through the squash. Remove from oven to cool. Using a fork, shred the strands of spaghetti squash. Use in place of spaghetti noodles in recipes or serve as a side dish tossed with olive oil, salt and pepper.

Permalink Filed under: In the Kitchen, Nutrition, Uncategorized Tags: arugula, Atlanta & company, beets, broccolini, good measure meals, kale, spaghetti squash No Comments
30Jan

Get Fit Challenge Kicks Off @ Open Hand

Thanks to BCBS of Georgia for the pedometers!

Is your New Year’s resolution to lose weight or get fit losing momentum? Why not join us in our Wellness @ Work Get Fit Challenge?

Launching today, each participating employee (including yours truly) will track how many steps we walk daily and report them to our assigned health coach on campus each Friday. Prizes will be given throughout the challenge to motivate us to keep moving.

Why participate? For me personally, I’m taking an unplanned running hiatus, so I’m actually trying to compensate by boosting my low impact activity! Aside from my personal goals, I already love the competitive spirit and creativity that our challenge has started around campus (as in Excel spreadsheets with graphs and a proposal to bring dogs to work to promote walking).

No matter what your fitness level, walking is something everyone can participate in doing.    We hope to see more walk & talk meetings, walking groups at lunch time and walking to and from each others’ work spaces.

How many steps should you take per day? For good health, 10,000 steps per day is recommended, or the equivalent of walking 5 miles.   Even if you don’t have time to schedule a five mile walk, anyone can make time for short walking breaks throughout the day that total 10,000 steps!

Want to join us?   Here are the steps to get started!

Buy a pedometer. Pedometers come in all sizes and pricetags. If you have a smartphone, you can download a pedometer app as well. Find one that works for you, attach it to your waist every day, and write down your results each night.

Know your baseline. If you haven’t been active lately, 10,000 steps per day may not be a realistic goal just yet. Wear the pedometer for a day or two while doing your usual actitivites to get an idea of your baseline activity level.

Set small goals. If you normally walk between 2000-3000 steps per day, set a goal to walk 3500-4000 steps per day for the first week. For week 2, step it up a notch and aim for 4000-5000 steps per day. Adjust as you are able to without overdoing it or injuring yourself until you reach 10,000 steps per day!

Reward yourself. For each day you achieve your steps goal, put 50 cents or $1.00 in a jar. At the end of the eight week challenge, go buy yourself a “prize” with the money you saved.   Choose something fitness related – maybe upgrade your pedometer, buy a meditation CD to listen to after your walks, or a new pair of walking shoes!

Permalink Filed under: Corporate Wellness, Fitness, Uncategorized Tags: 10000 steps, Get Fit Challenge, good measure meals, Open Hand, pedometer, Wellness at work No Comments
18Jan

Exploring Grains: Quinoa

by Fatema Bandukwala, an Atlanta resident who has volunteered with Open Hand & Good Measure Meals. She is in the process of applying to a dietetic internship to become a Registered Dietitian.

Getting tired of rice and pasta? Curious about quinoa?

Quinoa (pronounced keen-wa) is a whole grain that makes a good substitute for rice, or pasta. Quinoa is a nutritious South American grown crop, and in comparison to other grains, is high in protein, rich in vitamins and minerals, and delicious with vegetables, beans, or berries.

One-fourth of a cup of cooked quinoa yields only 55 calories, but is packed with protein and fiber (1.3 g and 2 g respectively!). Quinoa contains the most protein in comparison to any other grain. For six to eight people, try cooking one cup of dry quinoa. Quinoa is quick and easy to prepare. (see below for a recipe and directions).

A common brand is Ancient Harvest Quinoa, usually found in grocery stores in the ethnic foods aisle. If not there, or in the pasta aisle, quinoa may be found in the gluten-free section.

There’s an endless variety of items to prepare with quinoa! For a tasty alternative to breakfast oatmeal, try whole grain quinoa with berries, sliced almonds, cinnamon, honey and yogurt.

A favorite of mine, and a delicious nutritious dinner option is Quinoa with sweet potatoes. Paired with the health benefits of quinoa, sweet potatoes also bring a healthy serving to the table. Sweet potatoes are full of potassium plus eye boosting Vitamin A and beta carotene.

ps -These dishes save well as leftovers!

Ingredients:
2 cups cooked quinoa or (1 cup raw)
1 large or 2 medium sweet potatoes
1/4 cup minced onion
1/4 cup extra virgin olive oil

Directions:
1. Cook the quinoa. Combine 1 cup dry quinoa with 2 cups water in a pot. Bring to a boil. Turn heat on medium-low, cover and cook for 15 minutes.

Meanwhile, peel the sweet potato and dice it into 1/2-inch or smaller pieces. Cook in boiling salted water to cover until tender, about 15 minutes; drain well.

OR a quicker alternative, cook the sweet potato in the microwave on high for 5 minutes, then peel and dice.

2. Fluff together the potato, quinoa, and onion; sprinkle with salt and pepper. Add the oil and toss the salad. Taste and adjust the seasoning, garnish with a cinnamon stick.

Want to try quinoa without cooking yourself? Check out our Good Measure Meals Vegetarian meal plan that uses quinoa as one of many protein sources!

Permalink Filed under: Uncategorized Tags: good measure meals, quinoa, recipe No Comments
10Jan

Tis’ the Citrus Season

by Fatema Bandukwala, an Atlanta resident who has volunteered with Open Hand & Good Measure Meals. She is in the process of applying to a dietetic internship to become a Registered Dietitian.

When I was younger the thought of living in Florida was ideal. I thought how wonderful it would be to live in South Florida and have fresh ripe oranges available year long. The desire to move ceased, as I learned when to look out for ripe oranges. That time, is now!

Every winter season I anticipate the juicy, sweet, citrus taste of the Florida orange! Peak season is November to February, as these months marks the height of ripeness for this citrus fruit.

Navel oranges from Florida, California Valencia oranges, clementines, tangerines, and grapefruits can all be eaten as a snack on the go, during breakfast, or used in many recipes. The next time you are in the fruit section at the grocery store, pick up a net of oranges, a box of Clementine cuties, or a few firm citrus fruits for your diet!

Personally, I think the most satisfying way to eat this fruit is simple : rinse, peel and cut.

This ripe fruit is beneficial to the body in multiple ways. Besides the juicy flavor, oranges offer a burst of nutritional value. The orange is high in vitamin C, fiber, potassium, and folate, but low in calories. One orange delivers 116% of the daily value for vitamin C, 3 grams ( 13%) of fiber and only 60 calories per serving of 1 fruit. There is no reason to miss out on this in-season fruit!

Looking for orange inspired dressings or salsas? Try Good Measure Meals that uses a tangy Dijon orange sauce as a topping in a few menu items, or try this orange salsa below as a dressing on grilled chicken strips for tacos.

Orange Salsa

Ingredients:

2 large oranges, peeled and cubed.
1 tomato, seeded and cubed.
½ jalapeno chili, minced.
½ cup of red onion, minced.
1 tablespoon of fresh cilantro.
1 teaspoon orange peel, grated.
1 teaspoon ginger root, minced.
1 teaspoon garlic, minced.
Pinch of salt.

Directions:

Combine all of the ingredients, except the cilantro, in a suitably sized bowl. Place in a refrigerator for about 30 minutes, until chilled. Stir in the cilantro and serve as desired.

Permalink Filed under: In the Kitchen, Nutrition, Uncategorized Tags: citrus, good measure meals, orange, salsa recipe No Comments