It sure SMELLS like Christmas...

...and it isn't pine or mistletoe! But rather.......COOKIES!!!

Today I made SEVEN varieties of sweets -- some healthy, some not so healthy, but all are delicious! 214 cookies + 16 brownies later I am pooped and my house smells like the December issue of Taste of Homes looks.

Try to keep up for some holiday treat delights...

Hint of Mint Munchies

compliments of Cassie at A Pinch of This and A Dash of That

Makes 3 dozen 2-inch cookies

Ingredients:
1 bag Betty Crocker Chocolate Chip Walnut Cookie Mix

3/4 C Andes Creme de Menthe chips

Directions:

1)Preheat oven to 375 F
2)Mix together cookie mix and ingredients listed on package. Once well mixed, add in the 3/4 cup of creme de menthe.
3)Drop cookie dough by rounded Tbsp onto a ungreased cookie sheet or a cookie sheet covered in tinfoil/parchment paper.
4)Bake each batch for 9 to 11 minutes, or until edges are lightly browned.

Peppermint Oatmeal Crunchies

compliments of Cassie at A Pinch of This and A Dash of That

Makes 3 dozen 2-inch cookies

Ingredients:
1 bag Betty Crocker oatmeal cookie mix+ingredients listed on mix
3/4 cup Andes Peppermint Crunch chips

Directions:
1)Preheat oven to 375 F
2)Mix together cookie mix and ingredients listed on package. Once well mixed, add in the 3/4 cup of peppermint chips.
3)Drop cookie dough by rounded Tbsp onto a ungreased cookie sheet or a cookie sheet covered in tinfoil/parchment paper.
4)Bake each batch for 9 to 11 minutes, or until edges are lightly browned.

Christmas Chocolate Cheers 

compliments of Cassie at A Pinch of This and A Dash of That

 Note: I could NOT (for the life of me) find Holiday Kissables, so I settled for Holiday M&M's. Also, I used Betty Crocker Peanut Butter Cookie Mix instead of the chocolate mix the recipe called for*.

Ingredients:
1 bag Betty Crocker Peanut Butter cookie mix*
1/3 c. (canola) oil
2 eggs
1 tub of chocolate frosting
1 bag of Hershey's Christmas Kissables

Directions:
1)Heat oven to 375°F. In large bowl, combine cake mix, oil and eggs; stir with spoon until thoroughly moistened. Shape dough into 1-inch balls; place 2 inches apart on ungreased cookie sheets.
2) Bake at 375°F. for 6 to 8 minutes or until edges are light golden brown. Cool 1 minute, then press your thumb into the center of each cookie. After that remove from cookie sheets.
3)Spoon some frosting into a pastry bag or a zip loc and snip the end. Pipe frosting into the indent of the cookie and top with 3 Kissables!!

A trick with the Christmas Chocolate Cheers is to use a Ziplock as a frosting gun...

Oatmeal, Chocolate Chip, and Pecan Cookies 

Yield: 3 dozen (serving size: 1 cookie) 

Ingredients:

1 1/4  cups  all-purpose flour (about 5 1/2 ounces) 

1  cup  regular oats 

3/4  teaspoon  baking powder 

1/2  teaspoon  baking soda 

1/2  teaspoon  salt 

3/4  cup  granulated sugar 

1/2  cup  packed brown sugar 

1/3  cup  butter, softened 

1 1/2  teaspoons  vanilla extract 

1  large egg 

1/4  cup  chopped pecans, toasted 

1/4  cup  semisweet chocolate minichips

Preheat oven to 350°.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (through salt), stirring with a whisk; set aside.

Place sugars and butter in a large bowl; beat with a mixer at medium speed until well blended. Add vanilla and egg; beat until blended. Gradually add flour mixture, beating at low speed just until combined. Stir in pecans and minichips. Drop dough by tablespoonfuls 2 inches apart onto baking sheets lined with parchment paper. Bake at 350° for 12 minutes or until edges of cookies are lightly browned. Cool on pans 2 minutes. Remove cookies from pans; cool on wire racks.

Calories: 81 (33% from fat); Fat: 3g (sat 1.4g,mono 1g,poly 0.3g) ; Protein: 1.1g; Carbohydrate: 12.9g; Fiber: 0.5g; Cholesterol: 10mg; Sodium: 76mg; Calcium: 12mg

Source: Julianna Grimes and Ann Taylor Pittman, Cooking Light, DECEMBER 2007

Peppermint Cheesecake Brownies
I colored the cheesecake batter with red food coloring -- about 3 drops for a festive flare!

Yield: 16 servings (serving size: 1 bar)

Cheesecake batter:
1  (8-ounce) block 1/3-less-fat cream cheese
1/3  cup  granulated sugar
1/4  teaspoon  peppermint extract
1  large egg
1  large egg white
1  tablespoon  all-purpose flour

Brownie batter:
4.5  ounces  all-purpose flour (about 1 cup)
1/2  cup  unsweetened cocoa
1/2  teaspoon  salt
1 1/2  cups  packed brown sugar
1/4  cup  canola oil
1/4  cup  buttermilk
2  teaspoons  vanilla extract
2  large egg whites
1  large egg 
Cooking spray

1. Preheat oven to 350°.

2. To prepare cheesecake batter, place cheese in a medium bowl; beat with a mixer at medium speed until smooth. Add granulated sugar and peppermint extract; beat well. Add 1 egg and 1 egg white; beat well. Add 1 tablespoon flour; beat mixture just until blended.

3. To prepare brownie batter, weigh or lightly spoon 4.5 ounces (about 1 cup) flour into a dry measuring cup; level with a knife. Combine 4.5 ounces flour, cocoa, and salt in a medium bowl, stirring with a whisk. Combine brown sugar, oil, buttermilk, vanilla, 2 egg whites, and 1 egg in a large bowl; beat with a mixer at medium-high speed until well blended. Add flour mixture to brown sugar mixture; beat at low speed just until blended.

4. Reserve 1/2 cup of brownie batter. Pour remaining batter into a 9-inch square baking pan coated with cooking spray. Carefully pour cheesecake batter over top; spread evenly to edges. Dot cheesecake batter with reserved brownie batter. Swirl top two layers of batters together using the tip of a knife. Bake at 350° for 26 minutes or until top is set. Cool completely in pan on a wire rack.

Calories: 213 (32% from fat); Fat: 7.5g (sat 2.6g,mono 2.3g,poly 1.1g); Protein: 4.4g; Carbohydrate: 32.3; gFiber: 0.7g; Cholesterol: 37mg; Sodium: 169mg; Calcium: 32mg

Source: Kathy Farrell-Kingsley, Cooking Light, DECEMBER 2008

Oatmeal Cranberry White Chocolate Chip Cookies

2/3 c butter, softened
2/3 c firmly packed brown sugar
2 large eggs
1 ½ c old fashioned oats
1 ½ c all purpose flour
1 tsp baking soda
½ tsp salt
1 (6 oz) package dried cranberries
2/3 c white chocolate chips

Preheat oven to 375 degrees. Using an electric mixer, beat butter and sugar together in a mixing bowl until light and fluffy. Add eggs, mixing well. Combine oats, flour, baking soda, and salt in a separate mixing bowl.

Add to butter mixture in several additions, mixing well after each addition. Stir in dried cranberries and white chocolate chips. Drop by rounded teaspoonfuls onto ungreased cookie sheet. Bake for 10 – 12 minutes or until golden brown. Cool on wire rack. Makes about 2 ½ dozen cookies.

Source: Weight Watchers (online forum) 

Chocolate Peanut Butter Cookies

Yield: 3 dozen (serving size: 1 cookie)

1  cup  granulated sugar
1  cup  packed brown sugar
1/2  cup  creamy peanut butter
1/4  cup  water
1/4  cup  canola oil
2  teaspoons  vanilla extract
2  large egg whites
1  large egg
12  ounces  all-purpose flour (about 2 2/3 cups)
1  teaspoon  baking powder
1  teaspoon  baking soda
1/2  teaspoon  salt
2/3  cup  semisweet chocolate minichips

1. Preheat oven to 350°.

2. Combine first 8 ingredients in a large bowl; beat with a mixer at medium speed until smooth.

3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, baking soda, and salt in a small bowl; stir with a whisk. Add flour mixture to peanut butter mixture, stirring just until combined. Stir in minichips. Drop dough by tablespoonfuls 2 inches apart on 2 baking sheets. Bake at 350° for 12 minutes or until golden. Cool on a wire rack.

Calories: 128 (32% from fat); Fat: 4.5g (sat 1.1g,mono 2.2g,poly 1g); Protein: 2.3g; Carbohydrate: 20.5g; Fiber: 0.6g; Cholesterol: 6mg; Sodium: 106mg; Calcium: 16mg

Source: Kathy Farrell-Kingsley, Cooking Light, DECEMBER 2008

And only 3 hours later...my friends are the lucky recipients of THESE:

Tins filled with...

cookies! Obvi..

I taste tested all of the cookies (and brownies) and they are ALL really good! 

If I had to choose a favorite it would have to be the Oatmeal Cranberry White Chocolate Chip Cookies.

I must fess up -- my morning started off on a bad note...forgetting to eat breakfast before I set out for a day of power shopping. Around 10 I gave in to a bad, bad guilty pleasure: McDonald's Sausage Egg McMuffin. 450 calories and 85% of my daily value of saturated fat later...I completed my shopping spree successfully. In my defense, I get fast food a handful of time in a calendar year, and typically it is because of instances like this morning.

Question: How often do you eat fast food? What is your "favorite" fast food restaurant (if you had to choose one)?

Husby and I are off to my work Christmas party! Hope everyone's having a wonderful weekend!

Tomorrow...the LD on this KOMBACHA everyone in blogland is yappin' about!!

Hm, is that -really- what I ordered?

When you order this....

...are you disappointed when you get this...?

Are YOU disappointed when your indulgence is sub-par in appearance when compared to your envisioned order?


I'm tellin' ya...advertisement is moooooney in the literal and urban sense of the term. 


The objective: sell, sell, sell.
The result: Chew, swallow, repeat. *Head scratch and guilty eyes*


I have had patients tell me that they've been sitting at home, in for the night, see a commercial advertising xyz fast food item come across the TV screen, and before they know it...they're on their way to go get said xyz fast food item! Voila. Advertisement is MONEY, as in the literal and urban sense of the term.



Growing up, I babysat for a mother who worked in food photography, or "food modeling," as she called it. Just as models aren't naturally primped and primed...nor are burgers or burritos, PEOPLE! And let's just say, this mom was in one heck of a well-paid position and could readily point out the commercials featuring her "models". As I recall, I was paid $8 an hour -- big bucks way back when, ya know. She hit the jackpot in her career, especially with the continual economic return fast food brings to the world, wouldn't you say?



I am a believer in knowledge being power. So maybe, just maybe, with the following knowledge, you can reach deep for the power to just say...NO! 'Cause as you'll see, that burger you see isn't even edible...


How to photograph a (nearly) irresistible burger:
· When shooting a bun with sesame seeds, carefully arrange them with glue and tweezers.
· Use waterproof spray on the surface so it won't get soggy.
· Cook just the outside of the meat and leave the center raw to keep it plump and moist.
· Paint the burger with oil and brown coloring.
· To make grill marks, brand the meat with a hot metal skewer.
· Use paper towels to make a diaper for the meat so no juices leak on the bun.
· Find an attractive lettuce leaf with no brown spots.
· Use only center slices of the best tomato.
· Spray the tomato with a mist of water and glycerin to keep it looking fresh.

And on a completely unrelated note...


A new study out states that stressful times can produce favorable change, negating the "comfort food" theory. Increasing levels of stress and change actually caused people to choose unfamiliar products. It's a really interesting study, read more here.

Yesterday's intake ended up like so:

Breakfast:

1 1/2 cups Cheerios (2 carbs)

1 cup skim milk (1 carb)

QT fat-free cappuccino/coffee (1 carb)

     Total: 4 carbs

Lunch:

Lean Cuisine Shrimp Stir Fry (2 carbs)

small apple (1 carb)

1 wedge Laughing Cow Light (0 carbs)

1 cup Waldorf Salad (1 carb)

     Total: 4 carbs

Snack:

1 pear (1 carb)

1 Vita Brownie (1 carb)

     Total: 2 carbs

Dinner:

2 cups tossed greens (0 carbs)

1 Tbsp Asian Sesame Ginger Dressing (0 carbs)

1 cup whole wheat rotini (3 carbs)

3 ounce chicken breast (0 carbs)

3/4 cup organic marinara sauce (1 carb)

1 ounce mozzarella cheese (0 carbs)

     Total: 4 carbs

Snack:

1 cup skim milk (1 carb)

2 graham cracker squares (1 carb)

     Total: 2 carbs 

Happy weekend to all and to all a Happy Friday night! Go Illini!

P.S. Thanks for the blog idea, Erin...it was fun!

Hold the acrylamide, pease!

Here's just one more reason America's vegetable of choice (in the form of chips or fries) needs a closer look.

In addition to the excessive fat and sodium content of potato chips and french fries, a chemical called arcylamide is also found -- a possible cancer-causing agent. Because acrylamide is found in carbohydrate foods which are cooked at high temperatures, acrylamide is also found in foods such as cereals, baby foods, breads, and crackers [1].

In lab animals, acrylamide is shown to cause tumors and neurological problems. Consumer's in the US are not seemingly phased by the recent discovery of the possible carcinogenic effects of acrylamide. Many

American's are yet to hear about acrylamide despite its presence in nearly 40% of foods. Federal governing bodies in the US, Canada, and Europe are stepping up efforts to reduce the levels of acrylamide in foods [1].

Acrylamide forms when sugars and asparagine (an amino acid) are heated together at temperatures more than 248 degrees Fahrenheit. This effect, which is partly a "Maillard reaction," enhances a food's color, texture, aroma, and flavor [1].

What to do about it? Continue eating a healthy, balanced diet that is low in fat, cholesterol, salt, and added sugar and rich in high-fiber grains, fruits, and vegetables, says the Food and Drug Administration. Joe Schwarcz points out that there is acrylamide in certain foods just like there are aflatoxins in peanuts, ethanol in wine, urethane in sherry, styrene in cinnamon, and hetreocyclic aromatic amines in beef bouillon [1].

It's also important to know that acrylamide levels vary greatly between identical products such as Krispy Kreme donuts and McDonald's french fries.

Just like anything and everything else, watch it. No food should be over-consumed in the diet -- balance is always the goal.

[1]. Deardorff, Julie. Acrylamide: Why french fries shouldn't be overheated. Chicago Tribune. September 18, 2009.

Food Tip of the Day - Friday, September 4th, 2009: Fast Food or Home Cooking?

Which do you honestly prefer, the convenience of fast food or the quality of home cooking? I am sure that answers will vary considerably in this respect so the article linked to below conducts a comparison exercise between the pros and cons of each. The factors considered are not exhaustive but will hopefully help to present a clearer picture of what each of us should be considering when attempting to make this determination.

Bon Appetit!

Do you prefer fast food or home cooking?

One more reason to decrease the grease...

If you’re not interested in your exercise performance, you are probably interested in preserving your short-term memory, right? New research shows that consuming fatty foods appear to hinder both – exercise performance and short-term memory. In addition, we know that high-fat diets over time lead to weight gain, heart disease, and cognitive function decline [1].

When 32 rats became proficient in running a particular maze, their healthy diets were then switched to a high-fat diet containing 55% fat. Within 4 days of consuming the higher-fat diet, the mice began to double-back and falter on the maze maneuvering indicating a short-term memory error. The rats that remained on the healthful diet experienced no change in their maze maneuvering abilities [1].

Additionally, half of the study rats had also been worked out on a treadmill. After just a few days of the 55% fat diet, the rats performed at a level 30% less than they had previously while consuming the healthful diet. And after 5 days on the high-fat diet, the exercise performance of the rats on the treadmill was half of what it had been previous to the switch to a high-fat diet [1].

Though similar human studies are yet to be published, researchers have produced similar results in humans. While the mechanism for this cognitive and muscular decline are unknown, one theory suggests high-fat diets triggering insulin resistance causing the body to less effectively use blood glucose in the body, important for cognitive function. In regards to exercise performance, fatty foods appear to release certain proteins that essentially make the metabolism less efficient. Dr. Murray states, “It’s thought to be a protective mechanism to get rid of excess fat…But it was making muscles less efficient at using oxygen and fuel to make energy needed to run” [1].

The article by Tara Parker-Hope of the New York Times explains that these findings are of particular interest to the individual who consumes whatever they want…because they exercise regularly. Cough, cough. Noted.

[1]. Parker-Poke, Tara. Fatty Foods Affect Memory and Exercise. The New York Times. August 13, 2009.

The DL on Panera

Did you know “Panera” translates to “time of bread” in Latin? But, of course!

Even in the current economic state, with most restaurants suffering the worst quarterly decline in 28 years, Panera is experiencing otherwise. Since 1981, the franchise has opened 1,264 stores in 40 states. There’s another 80 stores opening this year, which is about the same number as last years’ openings. Panera has even raised two menu item prices: bagels and soup. There is also a new addition to the Panera menu: a $7.59 chopped cobb salad [1].

While Panera sports hefty prices, I continue coming back for more. Those baguettes are worth fasting for breakfast in order to fund the addiction (I’m only half kidding…we should all eat breakfast). Though Panera is known for the use of wholesome ingredients and lack of fried foods, the menu still very much so requires navigation in order to be healthy.

Q: What does the RD order at Panera?

A: You-Pick-2: ½ smoked turkey on sourdough (light on the mayo) with Garden Vegetable or Black Bean soup.

Top 5 “best” picks:

1. Panini: Turkey Artichoke Panini (750 calories, 27 g. fat, 7 g. saturated fat)

2. Signature Sandwich: Asiago Roast Beef (710 calories, 32 g. fat, 13 g. saturated fat*)

3. Café Sandwich: Mediterranean Veggie (610 calories, 13 g. fat, 3 g. saturated fat)

4. Salad: Classic (170 calories, 11 g. fat, 1.5 g. saturated fat)

5. Soup: Vegetarian Garden Vegetable (120 calories, 1 g. fat, 0 g. saturated fat)

Top 5 “worst” picks:

1. Panini: Chicken Bacon Dijon (940 calories, 36 g. fat, 13 g. saturated fat*)

2. Signature Sandwich: Chipotle Chicken on Artisan French (1070 calories, 55 g. fat, 15 g. saturated fat*)

3. Café Sandwich: Sierra Turkey (970 calories, 54 g. fat, 12 g. saturated fat)

4. Salad: Chopped Chicken Cobb (490 calories, 35 g. fat, 8 g. saturated fat)

5. Soup: New England Clam Chowder (450 calories, 34 g. fat, 20 g. saturated fat*)

Crazy, huh? Just this week I made a “Which is the better burger?” handout for my patients on the local burger hot spots like Sonic, McDonald’s, Carl’s Jr., and Burger King. While not a single burger exceeded 1,000 calories, the Chipotle Chicken on Artisan and the Sierra Turkey reach that 4-digit mark…one we probably want to avoid at all costs. Similarly, not a single burger exceeded 2,000 mg of sodium, while every sandwich on Panera’s menu met or surpassed that amount**. And while Carl’s Jr.’s Famous Bacon Cheese Six Dollar Burger comes in at a sickening 950 calories and 1980 mg sodium, Panera keeps up with the best of’em in keeping us with excess poundage [1].

Want to check-out the damage in your usual order? Check it out: http://www.panerabread.com/menu/cafe/.

*Exceeds the recommended daily allowance.

**2,300 mg of sodium is the recommended limit while 1,500 mg of sodium is recommended daily for those with hypertension

[1]. Horovitz, Bruce. Panera Bakes A Recipe For Success. USA Today. July 23, 2009.

Today's Confessions of a Dietitian

Sonic. 44 ounces, please. Now...

If you've never tried Sonic's Diet Cherry Limeade, you're missing a little piece of heaven. Sonic hosts their daily "Happy Hour" between 2 and 4pm where these amazing slushes are half off - SCORE! Mmmm...

While I almost decided to write, "It's DIET, don't judge" on my 44-ouncer (that sits on my desk all afternoon as I counsel the overweight and the diabetics), I recalled how conveniently guilt-free my indulgence is. For a mere 25 calories, I can partake in my afternoon delight...shamelessly. And so, I do.

When I was paying at Sonic today, however, I got to thinking about Sonic etiquette. I'm from the north as we know, and Sonic's are NOT more frequently spotted than gas stations anywhere but Oklahoma. So I quizzed local Oakie's as to whether or not tipping your carhop was an appropriate gesture, and if so, what's an appropriate tip?

Consensus: "Keep the change." I'm down with that, except that my $2.08 habit (not during 2-4pm) would run me another $0.92 on a daily basis. I don't make enough for that, now! I decided $2.50 was a fair compromise, and I loaded up my change receptacle in my car.

Crisis averted. But in all seriousness, you should grab yourself a little sip of heaven next time you pass by a Sonic. It won't disappoint.

Disclaimer: Sonic Diet Cherry Limeade is highly addictive. Consume with caution.

Are you lovin' it?

On July 14th, McDonalds will be opening a new "green" location in Cary, North Carolina [1]. No, they're not rolling out a new line of garden fresh salads, but rather a location offering electric car recharging. Yep, that's right...charge your car at America's most beloved fast food joint.

We go "green" with everything BUT our diets, doesn't it seem? While McDonalds does offer salads (and shamrock shakes...), you have to access both the salad and salad dressing nutrition facts online in order to calculate the true caloric value of your meal. Don't forget the croutons, those will cost you 90 calories on top of the salad and dressing calories. Con-fus-ing.

The Center for Disease Control conducts the largest consumer telephone survey in the US called the Behavioral Risk Factor Surveillance System (BRFSS), designed to track health risk behaviors nationwide. Not surprisingly, more than 75% of American's fail to meet the recommended 5+ servings of fruits and vegetables a day. Those over the age of 65 are noted as the highest consumers of fruits and vegetables at a whopping 31.6% consuming 5 or more a day. Overall, males consuming 5 or more F&V's a day was a mere 18.2% with the females coming in at 27.6%. Fruit and vegetable consumption was also highest in those with college degrees and those with the highest incomes (> $50,000) at 28.6% and 22.7% respectively [2].

Seriously, though...we want to sustain everything but ourselves. I'm all for electric cars, I think it's great! It's just a shame more American's don't sustain themselves by making small lifestyle changes to sustain their health.

At least we can thank McDonalds for (hopefully) making it safely to the nearest ER when our Big Macs and french fries finally take their toll, right?

[1]. Stone, Jerry James. McDonald's Debuts Plug-In Charging Station. Reuters. July 6, 2009.

[2]. BRFSS Data. Produce for Better Health Foundation. July 9, 2009.

Cheese on Toast

Last Friday’s ‘Nibble’ contained a brief but apparently un-ignorable reference to cheese on toast.

As such, for the past 48 hours there has been a craving working away at my psyche and only this morning did I realise what it was.

Cheese on toast is another dish of implicit simplicity that manages to delight, satisfy and comfort in equal measure. The crunch of toasted white bread is the perfect foil to the soft, gooey warmth of melted cheddar cheese.

This is fast food as I see it – food that needs little thought or effort but can make you blissfully happy within a matter of minutes. It is the culinary equivalent of a big bear hug from a close friend.


(click photo to enjoy life size)

Do you really need a recipe for this? Surely not. Toast bread. Spread thinly with butter. Add an obscenely thick layer of cheddar cheese. Sprinkle with black pepper and a few dashes of Worcestershire Sauce. Grill until the cheese is bubbling and just starting to blister into delicious brown patches.

Eat. Smile. Repeat until full.

Goes very well with a mug of tea and many episodes of Family Guy.

Part two of the pork scratching recipe is due in the next couple of days, so stay tuned.

Like what you see? Tweet me

My Favourite Korean Fast food my way.

Cheonggochu 청고추, 풋고추
These are usually not hot . The bigger they are the less heat they have.

Stuffed chili peppers deep fried . They are stuffed with ground pork this is my favourite after drinking snack. Dip them in Soy Sauce and there are greasy deliciousness.

My Stuffed Cheonggochu
Ground Beef or pork
Thyme, Garlic
Onion, Mushroom
Flour
I sauteed the onion, garlic and mushrooms
Added to the ground beef .
Removed the seeds from the chili .
Stuffed the chili with the meat and dipped in flour .
Then I fried them in hot oil for about 3 minuted each side.