Welcome to your very first issue of Living Healthy with The Gourmet Nutritionist!
I’m Tina Ruggiero, Registered Dietitian, wellness coach, television nutritionist and author of the best seller, The Best Homemade Baby Food on the Planet.
My friends, family and clients nicknamed me “The Gourmet Nutritionist,” because I consider myself one part cook and one part nutrition science geek—the modern day love child of celebrity chefs Giada De Laurentiis and Alton Brown!
I created this newsletter just for you and, each month, it will streamline the most current nutrition information; motivate you to stay healthy, fit and strong and empower you with ideas and recipes to prepare mega-nutritious meals based on cutting-edge science. I’m here to help you make your family the best it can be – no fads, no gimmicks!
In each issue you’ll find:
Crave-worthy recipes for super-nutritious meals that are easy to make;
A spotlight on a healthy, seasonal food and its benefits;
My favorite cooking gear, products and books to help enhance your love of cooking and nutrition, and
A nutrition science “byte” for a do-it-yourself approach to healthy living.
This newsletter will arrive in your inbox once every month. For a daily serving of nutrition tips, follow me on Twitter.
|Chocolate Peanut Butter Power Bites
Just because I’m a Registered Dietitian doesn’t mean I’m immune to cravings. I’m like everyone else, in that regard! To satisfy my need for sweets, I created these little “bites” which are highly satisfying, delicious and low in calories and fat.
Yield: 14 pieces Time: 10 minutes
2 Tbsp. chunky natural peanut butter
1 Tbsp. cocoa powder
3 Tbsp. honey
2 Tbsp. quick cooking oats
3 Tbsp. toasted unsweetened coconut, plus additional for rolling
¼ cup roughly chopped dried cherries
Place all ingredients in a bowl and use a wooden spoon or rubber spatula to combine well. Divide into 14 pieces and roll into balls then press into remaining coconut.
TIP: Try using other nut butters like almond or cashew and other dried fruit. For an adult twist, play with adding spices like coriander or cumin, even a little heat from cayenne.
Calories: 45, Protein: 1 g, Total Fat: 2 g, Carbohydrates: 7 g, Sodium: 10 mg, Fiber: 1 g
|Do it Yourself Nutrition
Cherries Ease Your Post Workout Pain
Cherries are one of my favorite fruits. I love a spoonful of cherry preserves on my toast; a piece of tart cherry bruschetta, and dried cherries in my oatmeal tastes decadent. Now, new research indicates a health benefit from eating cherries—faster post-workout recovery for your aching muscles.
In a study published in the Journal of the International Society of Sports Nutrition, researchers examined the impact of cherry juice on muscle soreness.
The study looked at 52 distance racers (average age 36) who drank 26 ounces of cherry juice daily for a week leading up to a half marathon. Compared to those given a placebo (cherry flavored water), the runners that chugged cherry juice experienced 68% less soreness.
Why? The vitamin C and anthocyanins in cherries may help ease inflammation and decrease the swelling that contributes to soreness.
So, after you’ve hit the gym hard, enjoy a glass of cherry juice to ease muscle soreness. Not a super athlete? You can still enjoy the fruit’s benefits, which naturally counter chronic inflammation and possibly help reduce the risk of other diseases.
|At the Market
Parsnips are not nearly as popular as their orange cousin, the carrot. However, don’t underestimate this nutritional superstar veggie. Parsnips taste great in soups and are a natural substitute for potatoes when you’re cooking up a roast.
One serving of parsnips (1/2 cup) is rich in folate and contains nearly 40 percent of daily vitamin C needs.
Prep Suggestions: Parsnips can be steamed, sautéed, broiled or roasted. Just keep them covered when roasting, so they won’t dry out.
Nutrition Profile: One ½-cup serving contains 55 calories, 1 gram of protein and 3 grams of fiber.
Recover & Preserve Your Family’s Recipes Forever
Several months ago, I was looking through a trunk that’s been in my basement for years. To my surprise and delight, I discovered an old envelope filled with my grandmother’s handwritten recipes, some of which were dated 1932. In an effort to preserve these precious family heirlooms, I immediately called Danielle Oteri, creator of Culinary Ancestry.
Founded to re-connect Italian-Americans with their heritage in a deeply meaningful and personal way, Culinary Ancestry is a recipe (and memory) preservation service that will help you record and keep family recipes and traditions alive.
Whether you have a handful of recipes or a trove of them that you would like explained or translated, kitchen-tested, and recorded, Danielle will create a gorgeous, custom-made hardcover cookbook containing your family recipes, so that they can be passed on for the next 100 years.
If you want to delve more deeply into your family history and heritage, Danielle is also capable of in-depth ancestry research and will incorporate those findings with archival documents and family photos.
Various packages make anything possible, and these books are an extraordinary and unique gift for yourself or the ones you love!