Pumping Protein into Dinners

Ah protein, another misunderstood nutrient.  Sometimes I feel like no matter how much education and research is out there, people are still more apt to believe things they hear from friends and in the lay press written by people with out any course work in nutrition.

The RDA for protein is 0.8 grams/kg, and I would say a decent range is 0.8-1.2 for most.  There are plenty of reasons why your needs might be different, but for the most part, this is a good goal.  The excess may not be harmful, but for some people can be and in reality, excess is excess and this means something is lacking somewhere or likely you have an excess of caloric intake for the day.  Not always the case, but if you really do not need all the extra protein, you are not getting much of a benefit from this.

Last week Ryan mentioned he thought he was not getting enough protein each day.  I stopped and thought about this.  Generally my first response is “Yes, you are getting enough”.  Most people overconsume protein, so especially with a meat eater, I am quick to claim the person is getting enough protein.  Then I asked him what he has been eating for lunch.  He usually eats salad and maybe some chips or something he can grab quickly, if we didn’t have leftovers for him to pack for lunch.  Then the light bulb went on in my head. 

Ryan probably isn’t getting enough protein.  We usually grab some cereal on the way out the door to work, and while he puts milk in there, I know it is not more than a glass.  Lunch I already mentioned, but it only has a true protein source if he adds chicken to the salad, buys a sandwich, or was leftovers.  Mostly, at least recently, it has just been a salad.  Dinner is always going to be a vegetarian source of protein, which in our house occasionally includes fish.

The real problem is that when I make the dinner, the protein is adequate for me.  I actually meet my protein needs.  Ryan is over a foot taller than me and also (obviously) weighs more than me.  So, 0.8 grams per kilogram of my weight is less protein than he would need for the day.  My dinners, provide us with good protein for the evening, but in the end I think this may not be enough for him on average given his other intake for the day.  It may help me meet my needs, but with higher needs, it is likely he falls short on some days. 

I also understand his feeling of lack of protein because he is a vegetarian by default so I makes sense that without the meat he just feels like he is lacking protein even though he is getting it from those non-meat sources I add to our meals. 

In honor of Ryan’s request (or quest) for more protein with dinner, I made two meals with traditional protein sources so that we can “see” the protein.

Starting with an apple.

 

I know you are thinking what I am doing starting a protein packed dinner with an apple, so let me show you.

Take a look at this…

 

This is local Azorean tuna.  My sister really does not eat canned tuna in the US because you can’t verify much about this.  This tuna, however, is clearly labeled and you know this is fished nearby.  I ship this to my sister because she actually is eating tuna again.  She is a vegetarian too but mostly sticks to vegan since she is lactose intolerant.  She swears by this tuna so I bought some too.

 

One variation on tuna salad that we like is a curried tuna with apples instead of celery. 

So now you see why I started with an apple?

Alright, pay attention…

 

plus

 

(with some mayo and curry powder) equals=

 

There you have a very simple, yet delicious variation on tuna salad.

I decided use the tuna in a wrap and I thought homemade backed potato chips would be perfect.

 

Boy do I love my mandoline.

 

I spread these out on a pan and used some olive oil and pepper.

 

Ok, lesson learned, the bottom rack in the oven mixed with a little too much time makes for a burnt mess, but I was able to salvage some from the top rack.  I need to revamp this recipe for the next time.

 

Ryan was very pleased with the tuna dinner. 

Later that week I was happy to provide him with another protein packed meal.  I made this dish with a side of potatoes too.

 

Protein #1: Black Beans

I added salsa too this for a black bean sort of chili.

I let that cook.

Then I used this as a filling for an omelet.

Protein #2: Egg

My favorite omelet of all time is one with chili.  Now, I have a confession to make.  I have never made a real omelet.  I mean I have never made it so I perfectly folded over one side and had a nice filling inside.

Too bad my first try was not more successful.  The filling busted through.

But, you can see by omelet number 2 that my skill had drastically improved.

Both meals were delicious and just what Ryan had in mind.

QUESTIONS:  What is your favorite protein packed dinner?  Have you ever made potato “chips”?  Any suggestions for the chip idea?  They make them here at restaurants but they are thicker.

Second Chances

Have you ever given someone or something a second chance?

Sometimes we feel so hurt or turned off by a situation that it is tough to get past that and give it a second chance.  This can apply to anything from friendships to food choices.  Giving something a second chance means letting go of something.  You may need to let go of your pride, your bitter feelings, your ego, or you may need to let go of everything you thought you knew about yourself.  Second chances are a way to start over fresh and remove negativity from your life.  It can be a way to get healthy, both mentally and physically.  Second chances are not an easy thing to grant.

If you have ever been in a situation where you gave something or someone a second chance you know that this is not easy and you proceed with caution.  There is no need to let your guard down completely, but there is also no need to stay bitter for so long.  So I say, proceed with caution.  In the case of people, while sometimes we can change, in the absence of an agent of change, it is likely someone will not.  This means you may be disappointed to find that the second chance only brought back ill feelings.  But, you tried.  Second chances are great, but if you find it is not the right thing for you, there is no need to grant third and fourth chances.

While it is easiest to have second chances apply to relationships with other people, this really can apply to many other aspects of your life.  People to people interactions are a major part of everyday and sometimes it is in the best interest of a third party to grant a second chance.  It may be best for you too and even the other person.  Ah, but people are only one of the things we consider giving second chances too.  There are so many other things that can bring us happiness if given a second chance after an initial disappointment.

Here are some things to consider giving a second chance:

1) A friend you lost touch with for a "silly" reason: Silly or not, any reason that you had a falling out with someone you used to be close with can seem silly after time has passed.  While not all relationships can be repaired, often times we grow up and move on and what was a problem at that time is not a big deal anymore.  There was a reason you and that person connected the first time around and it may be worth it to bring them back into your lives now.

2) Foods- especially vegetables.  Tastes change as we age and what may not have been so tasty a few years ago may really have some flavor appeal now.  Last year I gave brussels sprouts and raw broccoli a second chance, and I'll be darned, they are both delicious.  Without giving them a second chance, as well as other foods I have previously kept far away from my meals, my diet would be missing out on things that offer a good nutritional value.

3) School: Maybe you tried college but it just wasn't right for you.  There are so many other options now for continuing your education that there is a good chance there is something out there that is right for you, if you want to try it again.  I am fully aware that school is not the right fit for everyone, but I do now that as time passes we change, we grow and we learn more about ourselves.  Some people are just not ready for school right out of high school,  but it can be much more meaningful a few years down the road.  Life experience can really enhance the classroom setting.  There is nothing that says you have to be a traditional student.  Education is something that is really important to me and I have seen people have success by giving it a second chance.

4) Fashion: Just because something did not fit right or look good the first time you tried, you never know.  Just like food tastes change, so will fashion tastes.  Our likes for colors and styles will change.  Our fabric preferences will change.  Heck, our bodies may even change and something might look good. when given a second chance.  I bet if you have lost weight recently and worked to keep it off, there are some things out there you are hesitant to try on.  If you are alone in a dressing room there should be nothing stopping you from trying on something that may not have fit right in the past.

5) Exercise: Maybe you did not like weight training in the past or running makes you cringe.  When was the last time you tried these or other forms of physical activity that you just didn't enjoy before.  Sometimes taking a break or letting time pass is enough to have a renewed sense of appreciation for an activity.  Maybe you were too sore after a body pump class or spin class to try again.  Now is the time to give it a second chance.  Likes and dislikes change.  We are truly dynamic beings.  Something, especially those we know have health benefits, deserve a second chance.  My advice here, of course, is to start off slow.  No need to jump in full force and risk being turned off by something too intense right off the bat.  Ease into it and you may find you enjoy it.

6) A location: Everyone one is entitled to an "off day".  Who knows what is going on with someone when you walk into a store, restaurant, hotel, or other hospitality venue.  Have you ever heard rave reviews about a place and then try it only to be disappointed?  I have.  There are two factors that come to mind with this scenario.  The first is that we create these unrealistic expectations based on the hype.  Anything that is below that will be an instant disappointment.  The second is that people are only people.  Things happen...the chef has called out sick, the server had a fight with a family member before getting to work, the manager is dealing with a divorce...so many things that happen each day throw someone off their "A game".  You never know what is going on that makes something just not up to your standards or expectations.  Remember that we are all only human and that things happen.  So when you have a bad experience somewhere, consider the big picture.  Don't be afraid to try it out again.  You can always express your concerns to the establishment and hope that they learn from their mistakes.  However, there is no reason to write the place off all together.  If you don't like it the second time, at least you tried, and now you know that your personality just doesn't mesh with that establishment.  No big deal, it happens to everyone, at least those who I know.

So, Ryan and I did just that.  We gave this restaurant called Tropical Point a second chance.  It was a long time in the works, over a year, with multiple thoughts of returning, but never following through.  Yes, the initial experience was THAT BAD.  Ok, my fish was acceptable, but Ryan had a hamburger that left us questioning it's origin.  The reviews we heard from friends were mixed, but the fact that others had just as bad of an experience as us really turned us off.  Now, I am not one to lie, so I will come clean and admit that I did have an ulterior motive in dragging Ryan back to Tropical Point.  See, I write a blog for the local military stationed here to act as a guide in navigating the island, and I really needed pictures and a review for my blog.  When we ate there before it was pre-blog and I therefore don't have pictures.  I was also hoping to have a more positive experience the second time because I don't want to write anything entirely negative about a local establishment.

Here is Tropical Point:

 

The location is really the selling point for this place.  It is right by the beach and doesn't close between lunch and dinner, which is rare around here.

The meal started off with the basics.

 

   

A nice bonus was the garlic bread in addition to the regular bread with goat cheese.

In anticipation of the "dreaded" meal, we enjoyed some house wine.  And enjoyed it we did!

 

It made us a little nervous that the owner(?) was hovering over the table while we waited.  He was constantly checking to make sure we were ok, but we remained relaxed and enjoyed the time we had together.

Then came the meal.  This time we were cautious with what we ordered.  Clearly the snack food was best left to enjoy when you have had quite a few beers.  We both went with fish.  Ryan had the wreckfish and I had the boca negra, which I now know is a black mouthed rockfish.  I eat this all the time so I am familiar with the preparation.  I figured this was a tough one to mess up and if they did, I would know right away.

 

GOOD NEWS!!!  It was not as awful as the first time.  I am really glad we went back.  Although not the best meal we have ever had, it was at least average, and that was a good thing.  No one got sick this time and we would not dread going back.  I am not sure if we ever will go back again, but it was worth it to give Tropical Point a second chance.

QUESTIONS:  Do you ever give second chances? What have you given a second chance recently?  Any foods you need to give a second chance?

Kick A$$ Mac and Cheese

While at FNCE I happened to pick up a Carnation evaporated milk recipe booklet.  Most of the recipes contain meat, but there was one for a mac and cheese dish I just could not pass up making.  The only downside to the recipe is that it is far from healthy.  Nothing with that much cheese (1 lb total) ever is *sigh*.

But this picture was calling my name. 

 

I guess the redeeming factor was it did contain broccoli.  I made sure to add more than the recipe called for.

Since this is mac and cheese, I made sure to grate my own.  I just feel like the dish is more “mine” when I grate the cheese versus buying it shredded.

Like I said, a lot of cheese.  I did use slightly less than what the recipe called for.  This was actually a spicy mac and cheese so with the cheddar is pepper jack.

To offset that cheese just a little, I made a few changes to the recipe.  I used the non-fat evaporated milk in place of whole milk or 2%.  I also made mine with whole wheat shell pasta.

I did one more thing to add to the dish.  Instead of regular bread crumbs, I used these panko bread crumbs I ordered from Nuts Online.

Here is the before picture (even before the bread crumbs were added).  I must say it looked very pretty going into the oven.

Here is the final product.  It came out looking so good and smelled wonderful.  How could it not with all that ooey gooey cheese.

The taste test proved this is some kick a$$ mac and cheese.  This is certainly not a dish to make all the time, but I think this makes a great party dish, and despite the fat content, when compared to some party dishes, at least there are some veggies in here and some fiber.  I will probably use less cheese next time, but I often stick to the exact recipe the first time through, maybe changing 1-2 small things.

Speaking of fat content…Look what we got when we paid February’s rent.

Our landlord owns a grocery store and when we pay rent we drop it off at their work.  It’s just a habit since they used to live above the store and only recently moved.  Whenever we pay rent we get goodies.  This time it was the local donuts and cream puffs pictured above.  They were a nice treat.

Speaking of which, look at this nice treat!!!

I won some Bob's Red Mill flours from a giveaway over at Judy's Kitchen.  Judy really knows how to bake so if you have never visited her blog, make sure to check it out.

I am really looking forward to experimenting with these flours.  I was sent whole wheat pastry flout and the high fiber coconut flour.  If I remember correctly, Judy made some muffins using these and I will probably be giving those a try (hopefully) sometime soon.

 

Another great find of mine were these locally made yogurt.  I spotted them out of the corner of my eye while waiting at the checkout in the local Portuguese grocery store.  I could not resist the cow print on the cup.  These are different from the local yogurts I normally buy and they are from a different dairy farmer all together. 

This was some seriously good yogurt.  There is nothing like real, fresh yogurt.  I say real because I hate when there is gelatin in yogurt as a thickener, mostly because that means I won’t eat it (no gelatin for me), but also because I just don’t like that consistency (hah biased, I think I don’t like it because it is gelatin).  I think what I like the most about this is that it is local and I have probably seen these cows around, LOL.  No really, there are an abundance of cows around here and most are dairy. 

There is not really any big farmers here, mostly older men and their sons still working the same land they have for years and milking their cows by hand.  I have seen some not done by hand, but I have also been driving to work and had to stop in amazement (and the old school look) of a man milking cows and then heading the the nearest “milk station”.  Not sure about the whole process, but only a few houses down from ours is a station where the farmers take their milk and process it, probably cleaning and pasteurizing.  They are part of what seems like a union and they seem friendly and help each other out, but as best as I can tell, they are independent farmers.  This appeals to me so much more than large US farms, especially ones that mass produce yogurt and add gelatin (couldn’t resist adding that).  Most European yogurts, local or not, do not use gelatin.  I am realizing this is an American thing.  Oh well, I live overseas now and I can get fresh, local yogurt.

QUESTIONS:  What is your favorite mac and cheese variation?  Have you ever used those flours from Bob’s Red Mill?  What is your favorite brand of yogurt?  Do you have a local dairy?

Pumpkin Pudding: From Scratch

Last weekend I did do a from scratch item.  Not a whole meal, but just something I was looking to make since Thanksgiving time.  I thought pudding would be a nice thing to try from scratch.  I have only made pudding from the instant mix (I don’t actually eat it that often) and this recipe made it seem really easy…which it was.

 

I knew I had to make this recipe when I saw it because I was already thinking of pumpkin custard.  This pudding seemed close enough.

My only concern was the use of fat free instead of 1% milk.  Sometimes the commissary just does not have exactly what you need so improvising and being flexible is key.

I followed the directions and heated the milk.

 

Then I added the pumpkin.

 

Next thing I knew it was ready to go into little dessert cups and be chilled for eating later on.

 

  This was delicious.  I think the fat free milk did make it a little thinner than I would have expected but that didn’t stop me from eating it!

QUESTIONS:  What is your favorite kind of pudding?  Have you ever made pudding from scratch?  What is your favorite way to enjoy pumpkin?

Thursday Thoughts: Be Happy

It's Thursday, so you know what that means...

Thursday Thoughts

If you are new to my blog, or haven't been reading on Thursdays, this is a segment where I post my thoughts about various nutrition and health related topics, or maybe even something else if it is really an intriguing topic.  Most of my current views and opinions come from experience working as a dietitian and as college instructor in nutrition courses.  Most of that learning is science based or observational from the clinical setting.  In general, I hate over-generalizations, so for many of the things I post, I expect there is one or two exceptions because broad sweeping generalizations are always bound to miss out on something. 

With the recent release of the New Dietary Guidelines for Americans, I really wanted to post on that, but I can honestly say, I have not read everything in full detail yet and I am just too tired to do so before making my post.  You can bet this will be my topic next week, or the week after.  If you missed my post yesterday, I will tell you that after subbing for a pre-K class the day after teaching until midnight, I was just EXHAUSTED.  As a result, everything rubbed me the wrong way.  After a little bot of time to unwind, plus a 2 hour nap, and I decided that I wanted to write this week on the topic of "be happy".  I'll leave the more thought provoking topic for next week.

Here are my thoughts:

1) This is not a suggestion, but rather an order.  I am telling you to be happy.  Yes, easier said than done.  Don't worry, sometimes I feel that way too, but it is the other times when I am happy that I realize how much better things are when you are happy.  Even the small annoyances just aren't as bad when you are happy or in a good mood.  Therefore, in order to be happy you need to recognize when you are not happy.  Not necessarily sad, but just not happy.  I think happy can be a relative term and it will differ for all of us, so I am not going to tell you what happy should be for you or what should make you happy.

2) Speaking of what should make you happy...I have no idea...but you should.  That's right, you need to know what makes you happy.  I am happy when I look out at the ocean.  So, if I am starting to feel not so happy, I can stop and look out, remembering how lucky I am to be where I am and reflect on how this makes me feel, which is genuinely happy.  You should be able to know what that feels like and identify those things that make you happy.  Keep a list of you need to.  Try to keep these things around.  It will make it easier to find that happy place.

3) Make some time for yourself each day.  I know many of us have busy schedules, but if all you have are those 10-20 minutes in the shower of quiet alone time, clear you mind and relax.  Do not use this time to rehash all the bad things from your day or the bitter feelings you have towards someone who made you not so happy during the day.  You need time to not have to worry about those things.  This is a way to regroup and recharge.  I like to use my time at the gym as my time.  I will always fit this in and going to the gym is my treat for working hard the rest of the day.  If you never give yourself even just a few minutes of YOU time each day you will start to resent those people you THINK are keeping you from your OWN time.

4) Think positively!  I am not kidding, no matter how bad something is, there is always something out there (and someone) that is worse off than you are.  Not that you should use this as a way to think you are better than others, but as a way to flip the coin and be thankful instead for what you do have, not unhappy about what you don't have.  Anytime I want to complain or be unhappy I realize that I am lucky to have so much more.  I never need to think about specific people, like "hey, well I am so much better off than XXXX".  Nope, that is still a negative thought.  Instead, think of it like this, "It really sucks that I have to work tomorrow, but it could be worse.  At least I don't have to work on Saturday".  Ok, lame example, but you get the point.  I didn't compare myself to someone, I just compared what was making me unhappy to something that could make me even unhappier, if that makes any sense.  I just always try to remember how lucky I am, and I know that each and every one of you are lucky for the things you have too.  It is just this will be different for all of us.

5) Don't let the unhappy take over.  Not only do you need to identify what makes you happy, but you need to know what makes you unhappy too.  I know this goes without saying, but those are the things you need to eliminate.  With these things still in your life, you are bound to find unhappiness at some point, probably even once a week, at least for me it is always once a week unless I do something about it.  Maybe you don't need to eliminate what ever causes you unhappiness, but you do need to reevaluate and change things to put a more positive spin on the situation and make things work to your advantage.  You may have to compromise, but that is still better than losing all the time.  I'll take a compromise over total unhappiness any day.  

Happiness is in the eye of the beholder, so figure out what makes you happy and what does not...and do something about it!

QUESTIONS:  What makes you happy?  What are your tips for happiness. 

I need a drink!

Seriously!

This has been a rough day with lots going on and ending with the nap I needed after substituting for a pre-K class at the school here on base.  It was tiring and now I am up from my nap, showered, and ready to do some work.

So I will leave you with these pictures of German beer.  Join me for a drink!

Check back tomorrow for a Thursday Thoughts post?

QUESTIONS:  Have you ever heard of either of these beers?  Some people flying in from Germany brought them a few weeks back and Ryan brought them home for us to try.  They were really good.  Oh, and do you have any suggestions for future Thursday thoughts posts?

Cooking for 20+

Rarely do I ever have to cook for that many people, but when it comes to graduate school, we certainly make the most of some good cooking.  This most recent class, the statistics class, was larger than usual, complete with 3 visitors from other bases in Europe (2 from England and I think 1 from Germany).  Normally 2 people take a night/weekend day, but this time some groups had 3 people, so you can imagine how much food that resulted in.

On the night I was signed up, there was only 1 other person.  I thought some kind of vegetarian type pasta would be good, so the other person decided on spaghetti and meatballs.

Here is what I created to bring along as my contribution to the class dinner:

Yes, I most certainly made sure that broccoli was included.  I love broccoli and will add it just about anywhere I can.

I also thought red pepper would give a nice color and crunch to the past dish.

I thought about a cold pasta salad, but the cold windy weather made me think a hot dish was better.  Even though it was going to be a hot dish, I wanted to make shells still.

I started by sautéing some garlic in olive oil.  Then I tossed in the red pepper.  When it was all done, I tossed in the broccoli, which I steamed in the rice cooker/steamer.  After cooking for about another minute I added this to the cooked pasta, to which I added a little more olive oil just to coat the pasta.  I made 2 boxes, so I didn’t want it to be too dry.

 

The next step was to heat up some black olives and tuna fish (from a foil package, not canned because this is easier to work with in my opinion).

When this was warmed up I layered it in a big pan.  I just made this up at the last minute and I was impressed it went over so well.  I think this would be a good cold pasta salad too.

  

But I couldn’t just stop there.  I was having a craving for something chocolate and I was feeling like a little homemade dessert was called for.  I found this recipe for chocolate cherry brownies online and I was good to go.

 

Oh boy did this call for a lot of butter.  Actually, it seems like more than it is because I doubled the recipe.  I was, after all, cooking for around 23 people.  The butter was heated with water and cherry preserves to create the liquid for this recipe.

I mixed all my dry ingredients.

The fun part was adding the liquid and smelling this delicious concoction.

Those lumpy bits are chocolate chips!  Oh what a heavenly recipe!

I filled my 2 pans and I was ready for the oven, with time closing in.  I wanted to literally pull these out of the oven and head to class so that they were still warm towards the end of the meal.

YUM!!!  These were so good.  I had to cook longer than the recipe called for because I doubled it, and I do think I cooked it a few minutes to long, but they were really good regardless.  I am most definitely making these again.

QUESTIONS:  What is the largest crowd you have prepared food for?  What is your favorite kind of brownie?