Chicken Eggroll recipe makeover

By Susan M. Piergeorge, MS, RDN, Nutritionist, Golden DoorEggrollplated

A typical fried three ounce chicken eggroll has about 200 calories and contains 45% fat.

This eggroll served on our Golden Door menu is over twice the size at 8 ounces and comes in at only 320 calories and 33% fat! It is loaded with veggies, lean protein and flavor. You can make a batch and freeze for an easy prep meal or snack.

Enjoy this crispy and delicious dish!

Chicken Eggrolls

 Yields 15 chicken eggrolls

 Ingredients:

8 Chicken breasts marinated (see recipe below)

1 package egg roll wrappers

1 Tablespoon olive, grapeseed or organic canola oil

1 white/yellow onion, small dice

1 clove garlic, minced

4 ribs celery, diagonal cut

4 carrots, shredded

2 red peppers, julienne

1 yellow pepper, julienne

½ head Napa cabbage, shredded

1 Tablespoon olive, grapeseed or organic canola oil

Optional garnish: 1/4 cup black and white sesame seeds

Method:

  1. Roast marinated chicken in the oven at 350°F until done.
  2. Let chicken cool and shred.
  3. In frying pan, lightly sauté the vegetables in 1 Tablespoon oil.
  4. Remove from heat.
  5. Preheat oven again to 350°F.
  6. Add chicken to vegetable mixture and blend well.
  7. Place 1/3 cup mixture in each eggroll wrapper and fold together (see picture at right), then roll up egg roll.Eggrollprep
  8. Place eggrolls on cookie sheet.
  9. Brush with oil and bake in preheated oven for 20-30 minutes until brown and crispy.

Optional garnish: Sprinkle with white and black sesame seeds.

Marinade for Chicken 

 Yields 1 cup

 Ingredients:

1 tsp. sesame oil

1 tsp. Chinese 5 spice

½ cup Tamari or light soy sauce

¼ cup minced ginger

¼ cup olive, grapeseed or organic canola oil

Salt and pepper to taste

Method:

 Whisk all ingredients together.

  1. Place chicken in a baking pan and pour marinade over the chicken to coat.
  2. Let marinate for half an hour.

 Nutrition per eggroll: 320 calories, 21 grams protein, 30 grams carbohydrate, 12 grams fat, 1.5 grams saturated fat, 50 mg cholesterol, 207 mg sodium, 437 mg potassium, 1 gram sugar, 3 grams dietary fiber

 

Posted in Recipes, Susan Piergeorge | Tagged Baby boomer food and nutrition, Baby Boomer recipes, chicken eggroll recipe, Golden Door, health recipes, healthy chinese food, recipe makeover, weekend wonder recipes | Leave a comment

Springtime Spaghetti Squash Recipe

It’s Spring! Here is a delicious and easy recipe that offers an alternative to pasta.

SpaghettiSquashMarinara

Posted in Recipes, Uncategorized | Tagged Baby Boomer recipes, Easy to fix recipes, Good for you foods, Healthy Recipe, Low carb pasta recipe, Pasta Alternative, Pasta Substitute | Leave a comment

How Nutrition Savvy Are You?

March is National Nutrition Month. Take the quiz and see just how nutrition savvy you are!

1.  Sources of complete vegan proteins include:

a.  Chia seeds
b.  Hemp seeds
c.  Quinoa
d.  All of the above

 
2.  Vitamin K can be found in:
 

a.  Primarily in green vegetables, such as broccoli and asparagus along with dark green leafy vegetables, such as spinach and kale
b.  Meat and eggs
c.  Beans, soybeans, strawberries
d.  All of the above

 

3.  The best memory boosting foods come from: 

a.  Berries
b.  Fatty fish, such as salmon, tuna and sardines
c.  A Mediterranean diet, including fruits, vegetables, lean proteins, nuts and oils such as olive
d.  All of the above
 

4.  The best way to handle a food allergy is to:
 
a.   Eat small amounts of foods containing the allergen
b.   Wash hands frequently
c.   Avoid the allergen
d.   B and C
 

5.   It’s important to consume protein at every meal.
 
a.  True
b.  False

Adapted in part from Susan’s book, Boomer Be Well! Rebel Against Aging through Food, Nutrition and Lifestyle available at www.susanpiergeorge.com

Answers:

1.        D
2.        D
3.        D
4.        D
5.        A

Posted in Health Maintenance, Nutrition | Tagged Baby boomer food and nutrition, Baby Boomer Health and Nutrition, Basic Nutrition, how to eat healthy, Memory boosting foods, National Nutrition Month, Nutrition Savvy, Vegan protein sources | Leave a comment

Eat to Detox

When we hear about “detox” we often think of fasting, juicing and colonics. The reality is our bodies were designed to detox 24/7.

In our new nutrition series at the Golden Door, we explore factors in our environment, lifestyle and eating that can help our bodies stay well. A few of these discussion points include:

  • Examine your environment. This includes your home, cookware, use of chemicals, medications.
  • Do you really need a variety of cleaning agents or can you use just a few, such as vinegar, lemon juice and baking soda for much of your cleaning.
  • Are you active? Do you sweat a little every day? This can help rid the body of toxins as well as engaging in exercise which is great for overall health.
  • What type of eating pattern do you have? How do you cook your foods? Cooking at low to medium heat and moist cooking methods tend to be a bit safer in regards to changes in foods that occur during cooking.
  • Eating regular meals is important. If one fasts and juices only, the chances of toxins being absorbed back into the body may occur. This type of program should be conducted with someone knowledgeable in nutrition.
  • Ensuring the right mix of protein, carbohydrate and fat is also important. Protein sources include lean meats, eggs, dairy products. Carbohydrates from fruits, vegetables and whole grains and fats from avocado, nuts, olive, grapeseed oils are essential.
  • Your liver is the key filter in your body whether you inhale something or eat it. Our education program introduces you to specific foods and compounds in those foods your liver and gut will love. Some include spices, such as cumin and turmeric, herbs, such as parsley and cilantro, fruits such as apples, bananas and citrus fruit, cruciferous vegetables and adequate protein, carbohydrate and fat sources.
  • Immune boosting foods for your gut are also important, as they help to rid the body of toxins as well. These include probiotics along with prebiotics. Prebiotics work with probiotics to boost the bacteria in your gut. The foods contain indigestible fibers that help the healthy gut bacteria flourish. Sources include asparagus, artichokes, honey, whole grains, bananas, and the allium family which encompasses garlic, onion, leeks, shallots and scallions.
  • Stay hydrated. Drinking water will help with detox as well. Beverages such as green tea, or one with chicory or dandelion root is one your liver and gut will thank you for.

Excerpted in part from Susan’s book Boomer Be Well! Rebel Against Aging through Food, Nutrition and Lifestyle, Asante Publications.

Posted in Aging Well, Food News, Health Maintenance, Nutrition, Susan Piergeorge | Tagged Adult Nutrition, Boomer food and nutrition, Child Nutrition, Detoxification, Foods that Detox, Healthy Cooking, Healthy Eating, nutrition, Preventive Eating | Leave a comment

Powering It Up for the Holidays

The holiday season has officially started.   The season includes festivities, food, drink-and stress. Let’s try to put it all in perspective to get the best out of it.

  • One thing we in the Northern Hemisphere know all too well is that there is less daylight from fall to early spring. Less daylight can lead to the blues and potential irritability, also known for some as seasonal affective disorder (SAD).
  • A few tips to help fight those blues would include consuming more foods/supplements with omega-3 fatty acids. Omega-3 fatty acids have been shown to improve mood. Food sources include fatty fish such as tuna, salmon, mackerel, sardines, ground flaxseed, chia seeds and walnuts. Discuss any supplementation with your healthcare practitioner prior to consuming as omega fatty acids can interfere with some medications.
  • Another important component to mood and brain health is vitamin D. We physically and emotionally feel better when we have exposure to sunlight (which is the best source of the vitamin), however that’s not always possible in winter months. If we live north of the latitudes of Atlanta or Los Angeles, it’s a good bet we don’t get adequate vitamin D from casual exposure to sunlight. Consuming foods with vitamin D or fortified (fortified means adding something that is not a natural component of the food) with vitamin D can help. Natural sources include cod liver oil, salmon and tuna (notice that these are also good sources of omega-3 fatty acids!). Milk and cereals are typically fortified with vitamin D. Vitamin D supplements are also something to think about. Daily recommendation for vitamin D is 600 iu.
  • Try to get out and socialize. Being around others can help improve mood, shake away those blues and enhance the holiday experience.
  • Exercise. The American College of Sports Medicine (http://www.acsm.org/) lists 100 benefits of exercise. A few benefits include calorie burning, improved mood, stress reduction.
  • Take advantage of where you are. Whether in the mall or grocery store, take a few extra laps around the perimeter of the store to get a little more exercise.
  • Sing or dance. Singing or dancing can lift the spirits. It doesn’t matter if you’re in your car and humming away or in your home tearing up the rug dancing away. Music can help life our moods. Both singing and dancing are great exercise as well.
  • Smile and laugh. The simple act of smiling can release chemicals that actually help us feel better. Try it. When you’re in a situation where you are feeling a bit stressed or overwhelmed, just start to smile. It will put you in a calmer state and change the perspective a bit.

 

Excerpted in part from Susan’s book Boomer Be Well! Rebel Against Aging through Food, Nutrition and Lifestyle, by Susan M. Piergeorge, MS, RDN, which is available in our online shop and Golden Door Boutique

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The Nutrition Benefits of the Thanksgiving Meal

The holiday season is upon us. With all the information of how to curb the weight gain over the holidays, let’s take a look at some of the nutrition benefits of the actual meal. Start off with a little of each and then sit back and wait a while before you have seconds (or thirds!).

First off, there’s the turkey. Turkey is an excellent, lean source of protein. Contrary to what many think, it is not the tryptophan in the turkey that makes us sleepy (protein actually interferes with the release of serotonin and tryptophan)—it’s the meal itself and likely the quantity. Turkey contains vitamins such as B2, B3, B5, B6 and B12, along with minerals such as potassium, iron, zinc and selenium. Aim for a 4 ounce serving.

Next is the stuffing. Stuffing can be a vehicle for all types of nutritious additions. Onion and garlic are great for digestive and immune health, celery contains the antioxidant quercetin, bread (most people use white bread for stuffing) contains some B vitamins, along with minerals such as phosphorus, potassium, sodium, calcium, iron, manganese and selenium. Use whole wheat bread and you get a little more fiber. Adding some herbs and spices can pack on some more nutrients as well. Examples include thyme, sage, basil and oregano. Spices such as cinnamon, cloves and turmeric are also wonderful additions.  Aim for a ½ cup serving on your plate.

Sweet potatoes or pumpkin are great sources of vitamin A and beta carotene. Instead of the sweet potato version with marshmallows which add extra sugar, go for the baked and add a teaspoon of butter or olive oil or a dollop of plain Greek yogurt or sour cream. Top with a sprinkle of some cinnamon which will sweeten them up. Save the calories from all the butter and marshmallows for dessert. Or if you want the serving with the marshmallows, forgo the bread or rolls or the crust on the pumpkin pie. Aim for a medium sweet potato.

Green beans contain vitamin C, potassium, manganese, vitamin K and carotenoids such as beta carotene, lutein and zeaxanthin. Many people enjoy a green bean casserole at Thanksgiving. The “casserole” is where the calories and quite a bit of sodium is added. If you must indulge, try a few small spoonfuls. Or, enjoy some fresh green beans with some chopped nuts and onion or chives, along with a drizzle of olive oil. Enjoy a ½ cup of fresh green beans.

Cranberry sauce-Cranberries are a source of vitamin C, K and manganese. They have also been linked with helping to reduce urinary tract infections, along with maintaining oral and gastrointestinal health. Fresh cranberries can be too tart to eat, so many enjoy dried cranberries, cranberry juice and at Thanksgiving, cranberry sauce. Aim for a starting point of a 2 Tablespoon serving of cranberry sauce, as it has quite a bit of added sugar.

Pumpkin pie-A true Thanksgiving tradition. As mentioned above, pumpkin is a great source of vitamin A and beta carotene. What’s a Thanksgiving meal without it? Enjoy 1/8 of a pie and gauge how you feel. You may just be satisfied with one serving…

Now that we’ve reviewed some of the nutrition aspects, it’s a meal to be enjoyed. Portion sizes can be gauged if one has interest, but enjoy the benefits of the meal and the purpose for the occasion. We have much to be thankful for if we can eat such a meal.

Posted in Uncategorized | Tagged Boomer nutrition, Healthy Eating at Thanksgiving, Healthy Holiday Eating, Healthy Holiday Meals, nutrition | Leave a comment

Celebrate Chocolate Day October 28

Chocolate is one of those comfort foods that can be enjoyed in a number of ways. This recipe is so easy to make and can be frozen and saved for a last minute dessert or just a treat. Chocolate Avocado Ganache

Dark chocolate in particular has health benefits for our brain, skin and blood vessels. And the avocado possesses healthy vitamin E along with mono and polyunsaturated fats.

It can be served plain, rolled in unsweetened cocoa powder, coconut, chopped nuts or add some spices, extracts or liqueur and enjoy!

Chocolate Avocado Ganache

Servings: 20

Serving Size: 1 Tablespoon

5 ounces dark chocolate (at least 60% cacao) chopped fine

1 Ripe Avocado, pitted, peeled and diced

Preparation

Method 1

  1. In food processor, mix the chocolate until well ground.
  2. Add the avocado and form a paste.
  3. Scoop into individual portions and serve with nuts, fruit or rolled in unsweetened cocoa powder, coconut or as pictured.

Method 2

  1. In double boiler, melt chocolate.
  2. Let cool.
  3. In food processor, blend avocado and chocolate to form a paste.
Nutrition Per Tablespoon: 60 calories, 1 grams protein, 5 grams carbohydrate, 5 grams fat, 2 gram saturated fat, 0 mg cholesterol, 0 mg sodium, 39 mg potassium, 2 grams sugar, 1 gram dietary fiber

 

 

Posted in Aging Well, Nutrition, Recipes, Uncategorized | Tagged Avocado Health, Boomer Health and Nutrition, boomer recipes, Chocolate Health, Chocolate Recipe, Easy Desserts | Leave a comment

Stewed Apples

Stewed Apples

Recipe excerpted from Susan’s book Boomer Be Well! Rebel Against Aging through Food, Nutrition and LifestyleSusan's Stewed Apples

Stewed apples are a comfort food. Enjoy them alone topped with some nuts, as a topping to a bowl of hearty oats, used as a pie or tart filling or stirred into yogurt.

2 Red Skinned Apples (preferably organic), washed and chopped with skin on

2 Granny Smith Apples (preferably organic), washed and chopped with skin on

1 Tbsp. minced fresh ginger, or 2 tsp. powdered ginger

1/2 tsp. cinnamon

Lemon juice to coat apples

Optional: dried cranberries, raisins, dried or fresh pitted cherries

Toss apples with lemon juice.

Place all ingredients in a sauce pan.

Add enough water to cover bottom of pan to prevent scorching. Place lid on saucepan.

Cook over medium heat until apples are soft, about 20 minutes. Makes 4 servings.

Per serving: 74 Calories, .5 gm PRO, 19 gm CHO, 0 gm FAT, 0 mg Chol, 3 gm Fiber, 1 mg Sodium, 159 mg Potassium.

 

Posted in Aging Well, Recipes, Uncategorized | Tagged Apple pie, apple recipe, easy apple snack, Stewed Apples | Leave a comment

October is Apple and Cranberry Month

  

It’s that time of year for the beautiful colors of fall. It’s also a change of seasons in our produce. October welcomes in apples and cranberries. Both are packed with nutrition, flavor and versatility in cooking. They can be stewed, baked or added to salads. Each on their own or combined make for a delicious snack mixed with some nuts, nut butter, cheese, added to oatmeal, plain yogurt or cottage cheese.

A few nutrition and health points for apples:

  • Apples contain soluble fiber, which has been associated with lowering cholesterol and LDL cholesterol.
  • Apples contain antioxidants that may help protect the lungs, colon and prostate.
  • Some evidence reveals that apples may help boost memory and possibly slow the onset of Alzheimer’s
  • A medium apple contains about 95 calories and 4 grams of dietary fiber, which can help with blood sugar and appetite.
  • There are about 100 varieties of apples with 15 making up the majority of apple production.

A few nutrition and health points for cranberries:

  • Cranberries are a source of vitamins C and fiber.
  • Some evidence links cranberries with a lower risk of urinary tract infections, protecting the esophagus and colon, as well as possibly lowering blood pressure.
  • 1 cup fresh cranberries contains 50 calories and 5 grams dietary fiber; 1 Tablespoon dried cranberries contains 45 calories and 1 gram dietary fiber.

Excerpted in part from Susan’s book “Boomer Be Well! Rebel Against Aging through Food, Nutrition and Lifestyle” which is available in our online shop and Golden Door Boutique.

Posted in Aging Well, Food News, Health Maintenance, Nutrition, Susan Piergeorge | Leave a comment

New Updates on Mercury Levels in Fish

Some recent news regarding eating certain types of seafood may warrant consideration. Another story revealed that mercury in fish has become more widespread.

Mercury is a naturally occurring element. In its insoluble form, it is harmless. In its soluble form, which occurs during industrialization processes, methyl mercury (the organic form of mercury) can be poisonous. Methyl mercury can be easily absorbed, but not easily eliminated. Neurotoxicity is one of the more common outcomes from mercury poisoning. It can also damage the brain in developing organisms.

Keep in mind that the larger fish are more likely to have higher mercury levels. Some of these include tuna, swordfish, king mackerel, tilefish, shark, marlin and orange roughy.

The Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) have established that high risk individuals (women who are pregnant or nursing and very young children) should limit their intake of mercury containing fish. For a list of mercury containing fish and recommendations for consumption click here

Some information in this article is excerpted from Susan’s book, “Boomer Be Well! Rebel Against Aging through Food, Nutrition and Lifestyle,” available here

Posted in Aging Well, Uncategorized | Tagged Boomer Nurition, Healthy Eating, Mercury in Fish, Toxins in Food | Leave a comment