For a second year, I am a Contributing Author to Llewellyn
Publishing Worldwide’s newly published Moon Sign Book . The 2017 edition of this lunar guidebook continues the proud
lineage of this annual publication, which has been popular since 1905. Though
the Moon Sign Book 2017 is similar to
an almanac, those of you familiar with my writing style can expect some snark
and wit along with evidence-based, scientific writing. The Moon Sign Book 2017 is available through mainstream sources.
Rock Gumbo
The Blog of a Rock and Roll RD...
Monday, July 18, 2016
Saturday, June 27, 2015
Moon Sign Book 2016
I am pleased to announce the upcoming release of the Moon Sign Book 2016 from Llewellyn Publishing Worldwide, available now by pre-order on Amazon, and in general on July 8, 2015 (Happy Moon Baby Birthday to me!). As a Contributing Author to this popular Llewellyn Annual, I take an evidence-based approach to healthy eating, nutrition, and gardening topics. Of course, because it's me, there will be some snark too. As a long-time Llewellyn reader, I am thrilled to now be one of their authors. Thank you to those individuals who have supported me over the last stressful year.
In addition to continuing my work as a Bariatric Dietitian, I have also signed with Llewellyn for the Moon Sign Book 2017, and a few other things are in the works. When it rains it pours, but eventually, you learn to tread water.
Happy Summer!
Mireille Blacke, MA, RD, CD-N
In addition to continuing my work as a Bariatric Dietitian, I have also signed with Llewellyn for the Moon Sign Book 2017, and a few other things are in the works. When it rains it pours, but eventually, you learn to tread water.
Happy Summer!
Mireille Blacke, MA, RD, CD-N
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Saturday, March 28, 2015
Tofu Sriracha Hummus
Hummus is traditionally made with chickpeas (garbanzo beans), a
versatile plant-based protein (15 g protein/cup). However, adding tofu to hummus makes it a protein powerhouse. Tofu, made from soybeans and
also known as bean curd, typically provides 20 g protein in one cup. Tofu is
made by coagulating soy milk and
then pressing the resulting curds into soft white blocks. Tofu has a low calorie
count and relatively large amounts of protein, especially when compared with animal sources of protein. Tofu is also high in iron,
and is often high in calcium
and magnesium.
Tofu varies in firmness. In general: The firmer the tofu, the higher the protein content. Extra firm tofu contains the least amount of moisture of all fresh tofu and has the firmness of fully cooked meat and a somewhat rubbery feel, similar to that of paneer. Because the following recipe for Tofu Sriracha Hummus uses extra firm tofu, expect the moisture to settle as a puddle within the tofu's package. Translation: Take care when you open the package to prevent being splashed with liquid.
Extra Firm Tofu (Fresh) |
Sriracha sauce adds a
spicy kick to this hummus recipe. Named
after a small town in Thailand, this bright red, multi-purpose hot sauce is
made from red chili peppers, garlic, vinegar, salt, and sugar. The sauce is hot
and tangy with just a hint of sweetness, which sets it apart from your garden-variety
hot sauces. Be sure to adjust the level
of Sriracha sauce in this recipe to your own personal taste.
The following Tofu Sriracha Hummus recipe is vegetarian-friendly, a bit different, and above all, easy to prepare. Involving only six ingredients and a food processor, it's quick and simple.
Ingredients
1 package extra firm tofu, drained and pressed (usually 12 oz. per package)
1 (15 oz.) can chickpeas (garbanzo beans), drained
3 tsp minced garlic
6 Tbsp lemon juice
2 Tbsp Sriracha sauce
1/2 cup olive oil
Directions: Add tofu and lemon juice to bowl of food processor. Puree until smooth. Add remaining ingredients until blended.
Pureed Ingredients in Food Processor |
See? Simple. You can season the above with salt and pepper if you'd like, but I have not found this step necessary. It's far more likely that you'll want to adjust the level of Sriracha sauce (more or less), though most people are head-over-heels with the recipe as is.
The usual serving size is about 2 Tbsp (1 ounce), and you can expect approximately 10 servings with the listed ingredients. The final mixture will have a slightly coral color (below). I have served this Tofu Sriracha Hummus with whole grain pita chips as well as assorted chopped vegetable dippers (asparagus, baby carrots, celery, multi-colored peppers).
Tofu Sriracha Hummus (Prepared) |
This hummus works well as an appetizer or dipping sauce. Hummus can also be substituted as a sandwich spread, so feel free to experiment!
Sunday, October 19, 2014
Healthy Halloween Eating (Pumpkin-Pecan Oatmeal with Pears)
Emotional eating connected to a season or a holiday can become particularly demonic at this time of year. For individuals struggling with long-term issues with weight, Halloween and the following food-filled holiday season may lead to frightening consequences in physical and psychological health. I wrote the following article for individuals who opted for bariatric surgery, often after decades of struggling with morbid obesity. However, the suggestions offered are relevant to anyone interested in improving eating habits during this season of endless apple pies a la mode, pumpkin mocha lattes, and walnut banana breads ("Yes, I'll take another slice home, thank you so much!").
Bariatric surgery provides us
with a life-altering tool toward health and wellness if we commit to it, but we
also must find adequate coping strategies to manage the emotional and
psychological challenges that emerge post-surgery. Now as the autumn
season reaches its glorious heights of color, scents, and tasty offerings, a wide range of memories may begin to stir, many of which are
bittersweet. For example, many of us may hold memories from Halloweens past as
some of the most prominent of our childhoods. For those of us that struggled
with weight, and often teasing, isolation, or bullying about size, we found a
temporary escape in our trick or treating costumes, becoming someone else for
that special night. The autumn season still conjures potent imagery and
feelings for many of us now as adults. Symbolically, holidays like Halloween
and food-centric Thanksgiving may come to represent “my old life.”
Post-surgery, patients may feel a sense of deprivation, loss, and resentment
over the ability to enjoy certain fall foods. After a while, protein
supplements and other types of “replacement foods” may seem like poor
substitutes for the seasonal dishes others are enjoying. But, it doesn’t have
to be that way. The authentic foods and flavors of autumn can work in the
post-op diet, with some effort and planning. This whole-grain-based breakfast
recipe for Pumpkin-Pecan Oatmeal with Pears is an example.
Pumpkin-Pecan Oatmeal
with Pears
Ingredients:
1 cup non-fat milk
½ cup non-fat powdered
milk
½ teaspoon pumpkin pie
spice
1 cup quick cooking oats
(uncooked)
½ cup canned pumpkin
puree
2 cups canned pears in
juice (diced)
2 tablespoons sugar
substitute (Splenda)
8 ounces light vanilla
yogurt
2 tablespoons finely
chopped pecans
Directions:
Combine skim milk and
powdered milk, sugar substitute, and pumpkin spices in a saucepan on medium
heat for 2 to 3 minutes and bring to the boiling point, stirring occasionally.
Add oatmeal and heat for about 30 seconds. Add pumpkin pulp, pecans, vanilla
yogurt, and pears and mix. Continue to heat about another minute, until oatmeal
is heated through. (This recipe serves 4 and provides 11g
protein per serving.)
Breakfast post-surgery
presents the dual challenges of maintaining adequate protein intake and fending
off boredom in food choices. Think of Halloween and dress everyday breakfast
ideas up in some new creative outfits.
Transform your basic egg dishes into Cajun deviled eggs, sweet potato
or kale and tomato frittatas, or give tofu a try in a veggie scramble. Swirl
some canned pumpkin and pumpkin pie spice into your Greek yogurt or cottage
cheese for a seasonal treat. Also,
consider “non-breakfast” foods for breakfast, especially high-protein whole
grains like quinoa and amaranth, fish dishes (consider heart-healthy smoked
salmon), and roasted chickpeas.
Remember: Navigating holiday
eating is about making choices, not deprivation. If you love Halloween and the
autumn season, there is no need to give up one of your favorite times of year
due to the “candy dilemma.” If you had bariatric surgery, why risk dumping syndrome or overindulging by having
Halloween candy around in the first place? Instead of tempting yourself with
bowls of candy, give out small toys to your trick or treaters. You made the
decision to have bariatric surgery to improve your health and quality of life.
Embrace new coping strategies and make better lifestyle choices to enjoy a
fuller, healthier life post-bariatric surgery.
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Friday, May 30, 2014
Slave to the Rind: The War with Watermelon
“When one has tasted watermelon he knows
what the angels eat.”
-Mark Twain
-Mark Twain
As
a Registered Dietitian (RD), I discuss food preferences with individuals
regularly. Food favorites and aversions can be extremely personal to people, as
they are rooted in childhood memories, family tradition, and cultural heritage.
These exchanges ideally should be handled delicately and with finesse. And
during these exchanges, we may unexpectedly uncover our own long-dormant biases.
Yesterday,
I discovered one of mine.
I
now publicly admit to loathing one of the healthiest foods on the planet:
watermelon. There is no choking
incident, childhood seed-spitting torture, or other random trauma with this nutrient-packed
fruit in my past, but I have avoided it for decades nonetheless. I will not eat
it in its natural state, or in the form of candy, margaritas, juice, gum, or a
carved out punchbowl. With all due respect to Mr. Twain’s quote above, I simply
do not get it.
When
counseling a client recently, this watermelon disdain apparently showed on my
face. I blamed it on a fictional toothache, but mentally noted my bias. So, in
order to get a grip on this problem of mine, I decided to investigate the
benefits of watermelon in terms of dietary intake.
One cup of watermelon provides less than 50 calories and
no fat, so clearly we have a weight loss winner with this fruit. Watermelon
consists of over 90% water, is low in cholesterol and sodium, and is a good
source of vitamins A, B6, and C, as well as lycopene. Vitamin A
boosts immunity and maximizes eye health. Vitamin B6 assists with
immunity, nerve functioning, and red blood cell formation. Vitamin C is an
antioxidant that assists the body in tissue growth and maintenance. The watermelon’s red flesh indicates the presence of
lycopene, which may lower the risk of heart disease, macular degeneration, and
several types of cancer.
There are hundreds of watermelon cultivars,
which vary in taste, texture, and color. Not surprisingly, there are recipes
for watermelon salads, smoothies, juices, cocktails, sorbets, soups, and
salsas, and it can certainly be eaten on its own, or even grilled as
“watermelon steak,” though I don’t know from personal experience.
Watermelon is classified
as both a fruit and a vegetable. The watermelon is cousin to the pumpkin,
squash, and cucumber. (By the way, I adore those three foods to an embarrassing
degree.) This relation is evident in elaborate displays of
watermelon carving, but even here I admit to preferring the knife artistry involving
pumpkins and autumnal gourds over these summer favorites.
Recommendations
from this Registered Dietitian (RD):
1) Watermelon has minimal calories, no fat,
no cholesterol, and low sodium. With its high water content, it provides hydration
along with a stomach-filling effect to promote weight loss. Watermelon is
therefore a high-volume food (filling with few calories) and a dieter’s friend.
2) As with other foods of the same
family, watermelon may provoke symptoms
of oral allergy syndrome,
which is connected to ragweed pollen and can potentially lead to anaphylaxis if
left untreated. Contact a healthcare professional if you detect similar
symptoms after ingesting watermelon, or other associated foods, such as
honeydew or cucumber.
3) A watermelon’s bitter rind is often
tossed away quickly. As one summer option, consider using a pickled watermelon
rind (from an organic melon) to serve with grilled hamburgers. Watermelon seeds are also edible, but one cup
contains 602 calories, most of which come from fat! (Unlike the flesh of the
watermelon, its seeds are not weight loss-friendly.)
4) Food Safety first! Despite the presence of the outer rind, as with all
fruits and vegetables, wash your watermelon in clean, running water before
consumption. Also, be sure your knives, cutting surfaces, and most importantly,
your hands, are clean before you dig in!
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