Kasia the Expert

     In honor of National Nutrition Month, I thought I'd kick off a discussion about phytonutrients, a term that is not yet a household word.  Phytonutrients are chemical compounds found naturally in fruits, veggies, legumes, grains and nuts.  For a long time, our understanding of plant nutrition focused on vitamins and minerals until more and more research revealed that phytonutrients are nutrition powerhouses in a league of their own.  Unlike the traditional nutrients, phytonutrients aren't "essential" for life, but are thought to promote antioxidant action inside the body.  Antioxidants in the body wage the war against free radicals that can damage cells, including cells of the immune system.  Research is ongoing to better understand the contribution of phytonutrients to human health.

     Of all the phytonutrients, we probably know the most about carotenoids, the red, orange and yellow pigments in fruits and vegetables (think carrots, leafy greens, sweet potatoes and tomatoes, to name a few).  An interesting fact--the carotenoid lycopene in canned tomatoes is absorbed into the body better than the lycopene in fresh tomatoes.

     Today, most Americans don't consume enough fruits and veggies.  In fact, according to research done by the Centers for Disease Control (CDC), only 14% of American adults consume the recommended amount of fruits and vegetables per day.  The number is even lower for adolescents-less than 10%.  To avoid being included in this statistic, I follow my daily recommendation of 1.5 cups of fruit and 2.5 cups vegetables from the Dietary Guidelines for Americans 2005 (based on 1,800 calorie meal plan).  To learn more about what you can do to consume more fruits and veggies--and phytonutrients--visit www.mypyramid.gov for your personalized meal plan!

      Is there a way to share a nice, sensible dinner and a dessert with your loved ones this Valentine's Day? Yes!  A combination of your healthy appetite and fondue -- a cooking method where food is cooked in a central pot at a table -- might be a perfect solution to a Valentine's Day celebration.

I used to think of fondue as a classic Swiss heritage dish where chunks of bread are dipped in a hot, bubbly mixture of melted cheese, white wine and seasoning. Then, I learned that one varation of this classic dish is to replace the cheese mixture with oil used to cook cubes of raw meat. The cooked meat is then enoyed in various savory sauces.

Since both options seem delicious, yet rich in calories, I thought there must be other, flavorful and waist-friendly ways to fondue. As it turns out, using broth instead of oil and cheese can be a great option for saving calories while having fun with fondue.

If you are in the mood to fondue at home or a restaurant this Valentine's Day, here are my personal picks for a dinner you can feel good about:

For a main entree, choose a broth-based cooking style. My favorite is an island style chicken broth made with freh garlic, ginger, lemon and a dash of thyme.

Select lean meat and seafood such as beef sirloin and shrimp.

Don't forget veggies like edamame, asparagus and mushrooms.

Let's not ignore dessert. Fresh strawberries, banana slices and angel food cake chunks (instead of pound cake and cheesecake) lightly dipped in chocolate fondue can be delicious, yet waist-friendly options.

Bon Appetit!

     This past Thanksgiving, I was asked to bring the sweet potatoes--the morning of.  Luckily, I found a simple and delicious solution that was incredibly easy to pull together in an hour and got rave reviews from my friends.  Now, with a little more planning than I had on Thanksgiving morning, you can really pull off some stress-free meals when the holidays get crazy.  Here's how:

• Two-for-One recipes.  To me, cooking--especially during the holidays--is all about efficiency.  I get creative by using the same ingredients to make two separate meals, such as Slow Cooker Carnitas and Pork Posole.  I prepare enough meat for two recipes and freeze the remainder for later that week.
• Join forces with your friends/neighbors.  Three nights per week, my neighbors and I engage in a dinner rotation where one family cooks dinner for the other two.  You don't have to break the bank on filet mignon; stick to hearty, wholesome recipes, such as reduced fat chili, stews, lasagnas and salads.  Our block favorite is Beefy-Bean Sloppy Joes and Coleslaw.  The best part about this idea?  It doesn't have to end with the holidays--it's fun year-round and offers me a chance to relax and socialize.
• Stretch your dollar as far as they will go.  This time of year, I like to shift some of my food budget to my gifts budget.  I use our Tasty on a Budget ideas for meals under $10 that offer great nutrition too.  The meals maximize whole grains, vegetables, leaner meats and meatless varieties and also contain sensible salt, fat and calorie content.  One of my favorites is Polenta with Italian Vegetable Ragu, which provides just 330 calories, 6 grams of fat and excellent sources of vitamins A, C and Iron per serving.

          Do you have nifty time-, money- and calorie-saving tips and recipes that you'd like to share with me?  Please leave your comments in the box below.