Monday, June 6, 2016

One-Pan Zoodle Shrimp Scampi

One-pan recipes are simply the best, right? Easy prep, easy clean up… done and done. I love it when meals come together quickly and effortlessly like this, which is why I am so excited to share this recipe for One-Pan Zoodle Shrimp Scampi!

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If you haven’t noticed already, I’m on a serious zoodle kick lately (thanks to this handy-dandy tool). I love how bright, colorful, and nutritious they make my meals… and this one is no different! Zucchini ribbons, cherry tomatoes, jumbo shrimp, garlic, lemon, and parsley come together ALL IN ONE PAN for a simple and delicious meal that comes together in no time at all. Enjoy!

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Ingredients:

  • 1 medium zucchini
  • 14 cooked jumbo shrimp, tails removed (2 servings)
  • 1/2 cup halved cherry tomatoes
  • 1.5 tbsp extra-virgin olive oil
  • 1.5 tbsp minced garlic
  • 1 tbsp lemon juice
  • 1-2 tbsp minced parsley
  • salt + pepper to taste
  • 1 tbsp grated Parmesan

Directions:

Make zoodles (I used this spiralizer) and set aside.

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Saute shrimp in olive oil, garlic, and lemon juice until fully heated.

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Then, add zoodles and tomatoes to pan and cook for 3-5 minutes until al dente.

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Remove pan from stove and transfer to serving bowl. Top with fresh parsley and grated Parmesan. Serve immediately.

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Makes 2 servings

Macros: P 23 F 6 C 18



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Dear Mark: Dried Sardines, Pullup Alternatives, and Blood Donation for Women

Dear Mark Dried Sardines FinalFor today’s edition of Dear Mark, I’m answering three questions from readers. First concerns an alternative form of a food I’ve always urged people to consume: small dried whole fish. Are the omega-3s still viable after the drying process? Next, pullups are a fantastic exercise that everyone with the ability should perform, but not everyone has access to a pullup bar. What other exercises can you do to approximate, if not altogether replace, the humble pullup? And finally, in previous posts I’ve mentioned the potential health benefits of regular blood donation for men. Does the same apply to women? After all, they already “donate” blood on a regular basis through menstruation. What about post-menopausal women?

Let’s go:

Hello Mr. Sisson,

I live in Japan and have ample access to a wide variety of fish. The problem is that a lot of it is farm-raised, and I want to stick with smaller fish that have fewer heavy metals in them. I can find a lot of dried smaller fish, like infant sardines, with no added ingredients. Just boiled in salt water and dried. And I like eating the whole fish because of the calcium and other nutrients from the bones. My question is — do these dried fish provide any of the beneficial Omega 3 fatty acids that their fresh counterparts do? Thank you.

There’s probably going to be some degradation of the fats, as happens with any form of processing, whether it’s cooking, canning, smoking, even freezing. Let’s look at what happens to the omega-3s in dried, smoked salmon—one of the more studied fish. This should give us a decent idea of how the omega-3s in small dried fish should respond.

A 2009 study found that smoking salmon at 95 degrees Celsius made the fish fats even more oxidatively stable than fresh salmon, with a lower peroxide value, fewer TBARS, and fewer free fatty acids.

Separating a food into its constituent parts increases each part’s susceptibility to degradation. Olive oil is less stable than whole olives, for example. That your dried fish are whole is a huge positive. The omega-3s in whole dried fish are protected by “nature’s packaging.” The salmon from above were filets rather than whole fish, and their omega-3s still remained whole. I’m confident the omega-3s in your dried sardines will be just fine.

But small dried fish without added ingredients are an incredible source of other nutrients, not just the omega-3s. Take whole dried smelt, another small fatty fish low on the food chain. They’re full of vitamin B12, iron, magnesium, protein, calcium, and selenium. It’s a great thing to eat, and sardines should be very similar.

Whenever you can eat the whole animal, do it. You’re not just eating this piece of tissue or that organ or this cross section of muscle. You’re eating the entire thing. However small it is, eating an entire animal provides a wider range of nutrients. Always say yes to the whole animal, whether it’s a freezer full of dismembered cow or an oyster.

I don’t have a pull-up/chin-up bar. Is there anything else I can do to substitute this area of your exercises?

Oh, yes.

Grab a set of gymnastics rings. You can string them up over anything that will hold your weight. Support beam running across your ceiling that’s too high to grab for pullups but reachable with a ladder? Throw the rings up and do pullups on those.

Do bodyweight rows underneath a table. Pullups are incredible, but the real key is pulling. You don’t have to do vertical pulling. Horizontal pulls are just as useful. And I bet you have a table. Just make sure it’s sturdy enough to support your pulling. Put your legs up on a chair to increase the difficulty; keep them on the ground to make it easier.

Fingertip pullups. If you can find a couple inches of ledge overhead, you can do pullups. It won’t be easy. You won’t be able to do as many as you can on a bar. But your fingers will get strong right alongside your lats, biceps, and torso. After a few months of fingertip pullups, standard-issue pullups will be a breeze.

Inverted hand plank. Some folks call this the bicep plank. It’s exactly what it sounds like: get in the plank position with hands flat on the floor, only turn them so that your fingers are pointing toward your feet and the inside of your wrists face in front of you.

Band pulls. Attach the band to a sturdy support about waist height. Bend over at the hips until your torso is parallel to the ground. Clutch the band overhead and pull toward your body. Sort of a sideways pullup.

None of these will totally replace the pullup, though. Do your best to get your hands on a horizontal overhead bar.

Mark! Hi there. I’ll get right to it. I have read that giving blood a couple of times per year is good for the body for a number of reasons. Do you agree? Can you expound on this? Is it the same for women and men since we bleed every month and you guys don’t? Thanks in advance for sharing your wisdom and experience!

Lauren C.

Before menopause, you don’t need to give blood for health reasons. Men have no real way to shed excess iron, but menstruating women do.  You can still donate blood for humanitarian reasons, of course. Just make sure to get regular tests to monitor your iron levels. Anemia is a real thing, and studies indicate that women experience more adverse reactions to blood donation than men.

Once menopause rolls around, all bets are off. You’re no longer shedding iron each month. Like men, you’re accumulating it. Some researchers have proposed. The drop in estrogen gets the most attention and blame for menopause symptoms, but estrogen has a concurrent and inverse relationship to iron in post-menopausal women. As estrogen declines, iron goes up. Is this a problem? Probably:

Menopause increases the storage of iron in skin, likely accelerating its aging and wrinkling, and perhaps responsible for the increased incidence of dermatosis.

Elevated iron levels may increase the risk of atherosclerosis and metabolic syndrome in post-menopausal women, but not in pre-menopausal women.

Excess iron accelerates bone loss in middle-aged men and post-menopausal women.

I was unable to find any trials testing the health effects of blood donation in post-menopausal women, but it’s quite beneficial for men. Might be worth a shot if your iron levels are elevated.

That’s it for today, folks. Thanks for reading!

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Spring Onion and Parmesan Whole-Wheat Scones

The green onion is often sprinkled on dishes as a garnish — as an afterthought. But in these tender, buttery scones, spring onions shine. They add the freshness of herbs, but are not too delicate to stand up to hearty whole-wheat flour.

The terms “scallion,” “spring onion” and “green onion” are basically interchangeable for recipe use. However, if you find what are labeled “spring onions” at a farmers market, grab them. When locally grown and freshly harvested, spring onions have a flavor that is fresher and slightly sharper than that of those pencil-thin green onions available in produce sections year-round. Use only the fresh green leaves in these scones — and save the white parts of the spring onion for adding snappy crunch to sandwiches.

In terms of nutrition, all onions contain quercetin, a powerful antioxidant. And phytochemicals in onions known as allyl sulfides may reduce the risk of some cancers and have been found to increase heart health.

The robust flavors of spring onions and Parmesan cheese are perfect to pair with whole-wheat flour. You could use white whole-wheat flour, but the nutty taste of the darker flour makes these scones extra hearty. The scones go lovely alongside:

  • A savory kale salad with sweet bits of dried fruit
  • Carrot soup or a soup of spring greens
  • Breakfast! Spread them with thick ricotta or yogurt cheese.

Of course, you can garnish all of the above dishes with spring or green onions — just don’t relegate these fresh onions to being only a garnish.

Spring Onion and Parmesan Whole-Wheat Scones

Makes 12 scones

 

Ingredients:

1 cup (4.1 ounces) plus 2 tablespoons whole-wheat flour, divided

1 1/2 cups (6.5 ounces) all-purpose flour

1 tablespoon plus 1/2 teaspoon baking powder

1/2 teaspoon salt

1 tablespoon sugar

1/4 cup cold butter, cut into cubes

1/3 cup chopped spring or green onions, green parts only (about 2 spring onions)

1/3 cup (0.6 ounces) shredded Parmesan cheese

1 tablespoon chopped fresh thyme leaves

1 egg

1 cup reduced-fat (2%) milk

 

Directions:

Heat the oven to 400 degrees F. Spread parchment paper on large baking sheet and sprinkle with 1 tablespoon whole-wheat flour. Set aside.

In a large bowl, using a fork, mix together all-purpose flour, 1 cup whole-wheat flour, baking powder, salt and sugar. With a pastry blender or your fingertips, cut or rub in butter until mixture resembles coarse sand with a few pea-sized butter pieces remaining. Add onions, cheese and thyme; toss gently.

In a small bowl whisk together egg and milk; add to flour mixture and stir gently with a wooden spoon just until mixed. Do not overmix. Dough will be sticky.

Turn dough onto flour-coated baking sheet. Sprinkle with remaining 1 tablespoon whole-wheat flour. Using a serrated knife that’s been coated with cooking spray, divide dough in half and shape into two 5-inch circles. With the knife, score each circle into 6 wedges.

Bake for 20 to 25 minutes or until firm to the touch. To serve, cut each circle into 6 wedges, using scored lines.

Per serving (1/12 of recipe): Calories 152; Fat 5 g (Saturated 3 g); Sodium 295 mg; Carbohydrate 21 g; Fiber 2 g; Sugars 2 g; Protein 5 g

Serena Ball, M.S., R.D., is a registered dietitian nutritionist. She blogs at TeaspoonOfSpice.com, where she shares recipes and cooking shortcuts for making healthy, homemade meals. Her recipes are created with families in mind.



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This & That

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^^Things I’d like to join me on that patio: my Kindle, a glass of rosé, the 2000s Country Hits playlist on Spotify. I need some good beach book suggestions – please share your favorites! I’m a big fan of Elin Hilderbrand, but I’ve read so many of her books I can’t tell which ones I have and haven’t read! I tried the new Nicolas Sparks novel, See Me, and it was the first book of his I just couldn’t finish. So sorry to say!

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^^Breakfast toast with almond butter and the last of a pint of strawberries. Bite = #hungry

Before:

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After:

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^^Such a big boy at the barber shop!

I love it when ACAC does their pop-up cook outs!

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Look at my child eat a hamburger like a normal person!! I know this is kind of like saying “Look my baby is smiling!!!” but this was one of the first times he’s done this. #milestones

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<3 frosting!!

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Hot day, hot lunch.

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Tofu with some sesame oil and soy sauce, tomatoes and peppers. I had this over garden greens, with toast.

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Lunch date with Mazey from Blue Ridge Country Store!

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Leftover Mexican bowl lunch:

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Chop chop dinner prep!

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Mexican bowl dinner with friends! Veggies and bean sauté, chicken, rice, yogamole, cheese, chips for scooping, cilantro from the garden.

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Lamb chops on the grill with rosemary at a friends’ house. So delicious!!

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Anne, Alex, and Rachael, all registered dietitians who specialize in intuitive and mindful eating, have created a new nutrition program called Joyful Eating, Nourished Life.

Joyful Eating

I LOVE what they have done – it is the most promising nutrition and intuitive eating course I’ve previewed. During the 6-week program, participants will receive:

  • A 50+ page starter guide, including 10 principles of joyful eating, 15 no-recipe formula meals and snacks, finding your happy weight and additional resources.

  • Bi-weekly emails with in-depth, written lesson plans packed with action steps, learning activities, strategies and support.

  • Access to a private facebook group during the program for support, encouragement and sharing with other participants, and access to Q&A with Anne, Alex and Rachael. (You’ll transition to a private alumni facebook group after the program concludes!)

  • Weekly challenges provided on a handy tracking worksheet to monitor your progress and success.

  • A guided weekly meditation series in audio format.

  • Weekly thought provoking journaling exercises.

  • Four audio lectures for listening and learning on the go.

If you’re looking to transform, update or refresh your relationship with food, check it out! The program starts on June 20.

RDs

And finally, my personal beauty stylist Lauren hard at work. Mwah!

Foodblog (3 of 10)



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