McDermott Nutrition Recipes & Tips

I can’t believe that the last time I edited this blog, I was in snowy Connecticut!  So much has happened since then.  Obviously it is no excuse to let the blog go this long without being updated, but to give you all an idea….

1) We are now living in Chattanooga, TN.  A HUGE move South, away from family and friends, and to a completely new and different location and culture.  My husband interviewed for a job here in February of last year, loved the area, took me here in April, I loved it too, and the decision was made!

2) My little angel Aidan is now almost 16 months old!  He is growing up so fast and taking up just as much of my time - and it is a joy to say that!  I am always curious to know what the newest word will be or what is latest stunt around the house will be!

3) I am now working part time at Memorial Hospital in Chattanooga.  This position is in the Diabetes, Nutrition, and Weight Management Center, where I am seeing patients with various conditions (overweight, diabetes, heart disease, etc.) and also teaching classes.  I love it!  I also love the flexibility - I usually have 2 days per week where I can see personal clients or do presentations and lectures around the community.

4) In the fall, I taught 3 courses at UTC.  It was a wonderful experience and I learned so much.  I am looking forward to teaching again next fall.

5) We bought our first home!

In a nutshell, that is where life has taken us in the past year.   We are finally feeling settled in our home and jobs.  I am excited to begin seeing clients and taking on new ventures in the South!  Please feel free to email me with updates on all that you are doing!  I enjoy catching up…..

The first day of spring is fast approaching! It has been a long winter here in Connecticut, but I am happy to say that the sun has been shining often and the snow has finally started to melt. Now is the time to give up looking at nature through our frosty windows. As the temperature continues to rise, I suggest getting outside for a walk or hike to truly experience the magic of spring.

This time of year is wonderful for learning which fruits and vegetables are in season and exploring some new ways to eat them. In March, grapes, peaches and plums top the list for fruits. April and May bring us asparagus, mushrooms, carrots, cabbage and beans. If you have a green thumb, you are probably also planning what fruits and or vegetables you will be planting once the ground has thawed. Growing - and then eating - your own fresh produce is such a satisfying feeling! If you are a beginner gardener, just start with 1 or 2 types of vegetables, and see how rewarding it can be!

It is tradition for my family to try a new recipe each Easter. It is tempting to always fall back on the same old, tried and true dishes. But I look at holiday meals as a time to get feedback from those I know and trust will be honest! So, what have you got to lose?

What will you do to celebrate the spring? Why not try some of these fresh new recipes!

1lb. skinless chicken breast fillets, cut into thin strips
2 teaspoons finely chopped ginger
1 clove garlic, crushed
2 onions, thinly sliced
2 cups snow peas
2 plums, chopped into small pieces
1/4 cup plum sauce
2 tablespoons sweet chili sauce
1/3 cup chicken broth
1 tablespoon olive oil

Directions:
1. Coat a non-stick wok or skillet with cooking spray and add olive oil. Over medium high heat, cook the chicken 2 to 3 minutes or until browned. Set the cooked chicken aside.
3. Reheat the wok, add the ginger, garlic and the onion and stir-fry for 2 minutes or until soft. Add the snow peas and plums and stir-fry for about 3 minutes or until tender but still crisp.
4. Add the sauces and stock and bring to the boil.
5. Return the chicken to the pan and reheat. Toss well and serve, alone or over brown rice.

Ingredients:
½ lb. fresh asparagus spears
1/2 cup whole wheat flour
1 egg, lightly beaten
1/2 cup shredded Parmesan cheese
1/2 cup whole wheat breadcrumbs
4 roma tomatoes, quartered
4oz. fresh small mozzarella cheese balls
1 cup fresh basil leaves
2 tablespoons balsamic vinegar
pepper, to taste

Directions:
1. Coat asparagus in flour, dip in egg and coat in combined breadcrumbs and Parmesan cheese, press lightly.
2. Place asparagus on a lined oven tray and bake at 200°C for 8 to 10 minutes or until parmesan cheese is golden and crisp.
3. Combine tomatoes, mozzarella cheese balls and basil and drizzle with vinegar. Arrange salad onto serving plates, top with crumbed asparagus and season to taste.

Preparation time: 15 minutes
Cooking time: 30 minutes
Serves: 4

Ingredients:
1 cup brown basmati rice
1 tablespoon olive oil
1 teaspoon sesame oil
2 cups chicken broth
4 slices center cut bacon, cooked and crumbled
8 oz. white, shitake or portabella mushrooms, thinly sliced
1 cup celery, finely diced
1/2 cup almonds, toasted and roughly chopped

Directions:
1. In a large saucepan, heat the oils over medium heat. Add rice.
2. Stirring constantly, brown the rice in the oil for approximately 5 minutes or until golden in color.
3. Add the water and bring to a boil. Turn the heat to low, add mushrooms and celery combining well with rice.
4. Continue to cook over low heat for approximately 30 minutes, or until most all of the broth is absorbed.
6. Add bacon and toasted almonds and toss gently to combine. Enjoy!

    We are in the peak of summer here in the northeast! It has been beautiful weather-wise, and the gardens are finally starting to produce. All that hard work finally begins to pay off! What better way to celebrate summer’s bounty than with cool, crisp vegetables and fruits, tasty grilled meat, fish, and poultry, and plenty of salads? Salads can get boring for many, as we tend to use the same ingredients and dressings. Below are some ideas to help you explore new combinations and flavors!

Summer is also a time for many to get outdoors and increase physical activity. My husband and I are trying to explore new hiking trails and parks in our area. Even when we are traveling to see friends or family, we try to find a new place to walk or jog. It makes exercise seem like a new adventure each time, especially when blessed with seeing a particular animal such as a deer, which we saw close up last week. Beautiful! Remember that I am here for any of you who are struggling, both in person and on-line at www.reallivingnutrition.com/jamiemcdermott.aspx. As always, I love hearing from you and will be waiting to know your thoughts on the recipes! Happy summer!

1 cup quinoa, uncooked
1 head butter or boston lettuce, chopped thinly
3 cups cooked chicken or turkey, cut into cubes
1 medium carrot, shredded
4 green onions, sliced
1 Tablespoon sesame seeds, toasted

Ginger dressing:
1/3 cup canola or olive oil
1/3 cup rice wine vinegar
1 Tablespoon Splenda
1 Tablespoon soy sauce
1/4 tsp red pepper flakes
1 heaping Tablespoon fresh ginger, grated
1/4 tsp salt
Shake all ingredients in a tightly covered container.

Prepare ginger dressing. Cook quinoa according to package directions. Pour ginger dressing over lettuce, chicken, carrot and onions in a large bowl. Toss with the prepared quinoa. Sprinkle with sesame seeds and enjoy at room temperature or refrigerated.

Yield: Makes 6 servings.

NUTRITION PER SERVING: 340 calories; 20g fat (2g saturated fat); 60 mg cholesterol; 270 mg sodium; 19g carbohyrate (4g fiber); 22g protein.

Lime Yogurt Dressing (below)
6 cups chopped spinach
3 medium fresh ripe peaches, sliced thinly
1/2 of a medium red onion, finely chopped

Lime Yogurt Dressing:
3/4 cup low fat plain yogurt (Organic if possible)
3 Tbsp chopped fresh parsley
2 Tbsp lime juice
2 Tbsp apple cider vinegar
1/2 tsp grated lime peel
1/4 tsp salt
1/4 tsp pepper

Mix all ingredients with fork or wire whisk.

DIRECTIONS:
Prepare dressing in large glass or plastic bowl. All remaining ingredients and toss. Cover and refrigerate 2 hours or until chilled.

Yield: Makes 6 servings
NUTRITION INFORMATION PER SERVING: 85 calories (15 calories from fat); 0g fat; 10mg cholesterol; 110mg sodium; 13g carbohydrate (4g fiber); 3g protein

1 container (16 oz) 2% fat cottage cheese
2 Tbsp snipped fresh mint leaves
8 Whole red leaf lettuce leaves
1 cup blueberries, blackberries, or raspberries
1 pint strawberries, sliced
1 banana, sliced
1/4 cup coarsely chopped salted or toasted nuts

Ginger Honey Dressing
2 Tbsp canola oil
2 Tbsp lime juice
2 Tbsp honey
1/4 tsp ground ginger
pinch salt

DIRECTIONS:
Mix cottage cheese and mint. Divide lettuce leaves among 4 salad plates. Spoon cheese mixture onto each. Arrange fruit on top; sprinkle with nuts. Serve with ginger honey dressing.

Yield: Makes 4 servings.
NUTRITION INFORMATION PER SERVING: 400 calories; 20g fat; 20 mg cholesterol; 400mg sodium; 35g carbohydrate (4g fiber); 18g protein

 Spring has finally sprung!  When I think of this season, I am reminded of new beginnings and fresh starts.  It has been a long winter for many of us, and now is the time to turn any negative thoughts about what we should or shouldn’t have done into positive affirmations about what we are able to do now.

For many individuals, spring allows for the return of regular outdoor activities, such as walking, hiking, tennis and golf.  Your body is meant to move; however it will get used to a sedentary lifestyle if that is what it is trained for.  See how good it feels to put on your shoes and go outdoors to listen to the birds chirping and see the spring bulbs popping.  Grab a friend or just enjoy some solitary time alone.

With regards to nutrition, we have all had our share of heavy stews and casseroles.  Now is the time for refreshing meals that wake up the taste buds!  Snappy green peas and crisp asparagus are all at their peak.  Tropical fruits such as mangoes, bananas and pineapples are also at their freshest.

Please check out the spring recipes for 2008 and see how simple it is to bring spring into your home!