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Portion Control with Dawn Jackson Blatner

Get more: health
01/30/2012

Registered Dietician Dawn Jackson Blatner joins Ryan and Val to talk about 6 foods we commonly eat in oversized amounts and to give some smart slim-down suggestions.

FOR MORE ON FOOD AND NUTRITION EXPERT DAWN JACKSON BLATNER, HEAD TO: http://dawnjacksonblatner.com/

FOODS WE COMMONLY OVEREAT

1) CEREAL
Oversized Serving: Average cereal bowl can easily hold 3 cups of cereal = about 350 calories.
Serving Slim-down: Eat 1 cup by keeping a measuring cup in the cereal box as a scooper = 120 calories.
Do this every day to drop up to 20 pounds per year.

2) SALMON
Oversized Serving: Average serving of salmon can easily be 8 ounces which is 1/2 pound which is 400 calories or more.

Serving Slim-Down: Eat 3-4 ounces or about the size of a deck of cards. Best way to keep tabs on protein portions - ask the butcher or fish monger to pre-cut your purchase into 4 ounce portions.

Do this with your protein portion everyday to drop up to 20 pounds a year.

3) SALAD DRESSING
Oversized Serving: Average salad dressing container holds 3 ounces (6 Tablespoons) = 450 calories if you pour the whole container on.

Serving Slim-down: Dip fork into salad dressing to only use 1/3 of the container (2 Tablespoons) = 150 calories.
Do this a couple of times a week to drop up to 9 pounds per year.

4) PASTA
Oversized Serving: Average pasta bowl can easily hold 3 cups of cooked pasta = 600 calories.

Serving Slim-down: Divide the pasta box before cooking and serve 2 ounces per person = 200 calories.
Do this once a week to drop 6 pounds per year.

5) OLIVE OIL
Oversized Serving: Average pan holds 4 Tablespoons of oil to sauté or stir-fry = 480 calories.

Serving Slim-down: Purchase an oil spray pump = 30 calories (4 second spray).
Do this a couple of times each week to drop up to 13 pounds per year.

6) WINE
Oversized Serving: Average wine glass easily fits 8 ounces of wine = 200 calories.

Serving Slim-down: Measure 5 ounces of wine into glass to learn how much to pour = 125 calories.
Do this a few times per week to drop up to 3 pounds per year.

MEAL FOR STAFF DIETERS PROVIDED BY:
Kendra Peterson
Chef/Owner, Drizzle Kitchen
www.drizzlekitchen.com
Drizzle Kitchen provides private chef services including in home private cooking lessons.

CHEF KENDRA'S RECIPE:

Quinoa and Roasted Vegetable Salad

Serves 4

1 cup quinoa, rinsed 2-3 times in water
1 vegan bouillon cube
1/2 red onion, diced
2 zucchini, diced
1 red pepper, diced
1 yellow squash, diced
1 small fennel bulb*, diced
10-15 mushrooms, sliced
2 cups baby spinach, cut into chiffonade (strips)
3/4 cup chickpeas, drained and rinsed
3/4 cup white navy beans, drained and rinsed
1-2 lemons
a few healthy glugs (3-4 T.) olive oil
1/2 cup slivered almonds, toasted
1/4 cup sliced fresh basil
sea salt and pepper

DIRECTIONS

1. Preheat oven to 400. Line a baking sheet with parchment paper and add all the vegetables from red onion to mushrooms to the pan. Drizzle with a bit of olive oil and toss to coat. Sprinkle with sea salt and pepper. Place in the oven and roast until soft and beginning to brown, 20 minutes or so.

2. Meanwhile, put 1 cup rinsed quinoa, 1½ cups water and one vegan bouillon cube into a medium saucepan. Add a drizzle of olive oil and bring to a boil. Turn the heat down to low and cover. Cook 15 minutes until all the water is absorbed and the quinoa has released its inner "spiral".

3. Put the quinoa in a large mixing bowl and add the vegetables. Add the chiffonade spinach and the chickpeas and toss to combine.

4. Zest and juice the lemon and add to the bowl, then add a 2-3 more tablespoons of olive oil to help moisten and some salt and pepper.

5. Finally, add the toasted almonds and fresh basil. Toss, taste for seasoning and enjoy!

*For added color you may also add some minced fennel fronds to the salad at the end.

Get more: health
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