Recipe Redux: Chinese Fried Rice

The theme for this month's Recipe Redux is "Vintage Side Dishes".  Being of an Asian descent, I grew up eating a lot of rice and continue to love eating rice every day! So from an old vegetarian cookbook from 1971 called "Vegetarian Cookery 5", I chose to "redux" a recipe called "Chinese Fried Rice". I actually "reduxed" and "maximized" this recipe.  I reduced the sodium content by using Bragg's Liquid Aminos.  Saturated fat content was reduced by using Trader Joe's liquid egg whites.  Fiber was maximized by using brown rice instead of white rice and adding more vegetables.  This is very easy to prepare!

Ingredients:
2/3 cup of egg substitute (in this case I used Trader Joe's Liquid Egg Whites)
1 cup of cooked mixed frozen vegetables (I used a green peas, corn, and carrot mixture and placed in the microwave for a minute
2 cups of cooked brown rice
2 Tbsp chopped green onions
1 1/2 Tbsp Bragg Liquid Aminos 
Canola Oil dispensed from vegetable oil mister (This also allows you to use less oil resulting in less calories added)

Directions:
Scramble egg substitute in a small pan using at least 3 sprays from vegetable oil mister.
Saute the rest of the ingredients in another pan using 5 or 6 sprays of canola oil for about ten minutes or less while stirring frequently.  A few sprinkles of water may be needed according to desired consistency.
Mix in the scrambled egg white substitute and cook for another 5 minutes or so.

 
Now it's time for you to enjoy your good-for-you fried rice!

Please take the time to look below and try out other "reduxed" vintage recipes by my fellow Recipe Reduxers! 

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What is your favorite rice dish? 
  

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Nutrition Bit: Hydration by Tara Johnson, RD

I teach a class called "Capstone" in the Nutrition and Dietetics program here at Loma Linda University. Two projects out of four for this course are video/television appearances. This is to give our dietetic students training and exposure to being in front of the camera.  We have been busy in the studio this quarter, but also having a lot of fun.

One of the projects is a 30-second segment, which is more like a commercial, but giving healthy nutrition tips.  The students voted on naming their individual video clips "Nutrition Bits".  The "Nutrition Bits" will be aired on SmartLifestyle TV network in between programs.

Here is a sample of one of the "Nutrition Bits".  This "Nutrition Bit" features our graduate student, Tara Johnson, who passed her Registered Dietitian exam last October 11, 2012.  Tara is an outstanding student and now RD.  She will be graduating by the end of this school year in June, 2013.  So, if anyone wants to hire her, she will be ready to work for you!

I certainly hope Tara has encouraged you to make sure that your hydration status is up to par!

If you are interested in becoming a registered dietitian, please visit our website at www.llu.edu/nutrition.

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How do you keep hydrated throughout the day?

Keeping it Simple: Cinnamon

My eyes recently caught a post that stated cinnamon is a good source of iron...and that it was a fact. I immediately thought, "How can a spice be a good source of iron?" Even if it wasn't heme-iron, but if it had an impressive amount of non-heme iron, that would at least be pretty good.  My "registered dietitian thinking cap" knew it couldn't be so, but I proceeded to look up the nutritional analysis of iron in cinnamon anyway, because I could be absolutely wrong.  I wouldn't mind if I was proven wrong.

I looked in the USDA Nutrient Data Laboratory and typed in ground cinnamon. For one tablespoon of cinnamon, only .65 mg if iron is provided.  (Swallowing even one teaspoon of cinnamon is dangerous, because that can result unpleasant side effects. Don't even try it!  Trust me on this.)  I looked up two other references and it showed that for 1 tablespoon of cinnamon, the same amount of iron was indicated. 

We need about 18 mg of iron (preferably heme iron) day, so if 1 tablespoon of cinnamon supplies less than 1 mg of iron, this would be equivalent to almost 12 tablespoons of cinnamon to meet your needs. 

Please don't rely on cinnamon as an adequate source of iron. Most animal product sources contain the heme-iron that is desirable for good iron absorption; however, if you are a vegetarian, then obtaining iron through vegetable sources is fine, but pay extra attention to having a food source rich in vitamin C with every meal.  The vitamin C in food will aid in absorption of iron.  Indeed, this would also be good for those who are not vegetarians.

Cinnamon does have other desirable benefits and adds wonderful flavor to food.  However, just know that it is not a desirable source of iron.

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What food items or beverages to you enjoy cinnamon in?

Food Day to be Celebrated at Loma Linda University

The Phi Upsilon Omicron Honor Socity of Loma Linda University's Nutrition Council Student Association will be hosting Food Day on campus for the University and the community. Come and join us in this wonderful celebration! Please click here to learn more.

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How will you be celebrating Food Day?

Recipe Redux: Yam Tofu Patty

This month's theme for Recipe Redux is very fun and appropo for this beautiful season.  "Orange You Glad It's Fall?" is the theme, which centers on vegetables that are rich with these orange antioxidants. Therefore, in creating this recipe, my mind went straight to initially developing a patty using carrots. That didn't work out as well as I would have liked it to turn out; however, yams presented itself as being the choice to take center stage of my patty recipe. The twist to this patty is that it is made in a panini maker.  It sure saves time making it this way!

Ingredients:
1 14 oz tub of soft tofu
1 cup of shredded yam
1 cup of shredded light sharp cheddar cheese
2 cups of panko bread crumbs
1 of an onion chopped
3 eggs or 1 cup of egg substitute
2 tsp of McKay's chicken-like powdered broth
1 tsp of mushroom seasoning 
At least 2 Tbsp of canola oil or vegetable cooking spray

Directions:
Mash/crumble tofu with hands and place in a strainer while preparing the rest of the ingredients. This will allow the water from the tofu to drain.

In a large bowl, mix the tofu, yam, cheese, bread crumbs, eggs, onions, and seasonings together very well.

Preheat panini maker, which only takes a few minutes.  Either spray with vegetable cooking spray or add a couple table spoons of oil across the surface.

You can use a third cup measuring cup to scoop out a portion of the mixture and shape it into a ball. Place ball mixture in panini maker giving enough room in between ball mixtures. Press down panini maker and leave for about 4 minutes or so until golden brown.  Scoop out with spatula when done.

These patties are so versatile.  You can use them by itself with rice and vegetables, in a breakfast sandwich or in a veggie burger! The yam tofu patty gives you protein, antioxidants, and a little bit of potassium, vitamin C and calcium. Have a wonderful time making these!

Please also take a look down below at the other delicious orange antioxidant recipes my colleagues have created for you to enjoy!

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How do you like to enjoy yams? Baked, casserole, candied, etc?

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Product Review: Cabot Sharp Light Cheddar Cheese

I'm very thankful I have been introduced to the wonderful line of Cabot cheese.  I have purchased and used other "light" cheeses by other brands, but have never been satisfied with the texture and flavor. There is definitely no disappointment when I use Cabot sharp light cheddar cheese! It has definitely made my casseroles so delicious imparting a creamy experience. When I shred the cheese, it also has a wonderful, light touch to it, not heavy and dry like other light cheeses.

I am currently working on another veggie patty recipe.  I still have to tweak it a whole lot more before I can declare it good to go. However, infusing the Cabot cheese within my patties thus far is sure making it tasty! 

Cabot light cheese are low in saturated fat, are lactose free, and provide your bones with a good amount of calcium. So, I say to you today, click here to find out where Cabot cheeses are sold near you and go out and get some!  Start enjoying the great tasteful experience Cabot cheese can bring to your dishes.

Disclaimer: I was provided free samples of sharp light cheddar cheese by Cabot. I was not paid to write this post. All opinions are my own.

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What dish have you used any of Cabot's cheeses in?

My Favorite Dark Green Leafy Vegetable

Puerto Galera Beach in the Philippines

I had such a delicious dinner tonight that once again, I have forgotten to take a picture of what I am planning to write about...sweet potato tops. I'm thankful for my Filipino heritage. I was born here in California; however, I am very grateful for the love instilled to me by my parents for ethnic dishes of the Philippines. 

One dish that I love is the sweet potato tops salad.  Yes, indeed, this is what I had for dinner tonight. The dark green leaves that grow with sweet potatoes are packed with nutrition. These dark leafy vegetables contain polyphenols and potassium. The Filipino name for this dark green leafy vegetable is camote tops or talbos ng camote.  So, this sweet potato tops salad contains the  steamed leaves themselves, chopped tomatoes, and chopped onions with a touch of salt. The flavor of this sweet potato top salad is absolutely wonderful! 

The sweet potato top leaves or camote tops can be bought at Filipino or Asian markets. Once again, my apologies for not posting a picture; however, if you go on Google images and type in the name camote tops, you will see numerous pictures of these delightful leafy greens.

When it comes to eating well, don't just stick with the "usual". Venture out and try other vegetables that are not familiar to you. You will be surprised to find out you may have a new favorite veggie or two.

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What new vegetable have you discovered and liked recently?