Day 2 Of 9 Knowing Nutrients

Food and Energy

The total energy (calories) in a given food depends upon the amount of carbohydrate, protein, fat, and alcohol it contains.  These substances provide different amounts of calories for the same unit of weight:  Calories/gram:    Carbohydrate (4)
                                          Protein (4)
                                          Fat  (9)
                                          Alcohol (7)

Density is an important nutrition principle that can be applied to both calories and nutrients.  A calorie dense food is one that contains a large number of calories and relatively few nutrients in a given amount of the food.  Foods that contain primarily fat and/or alcohol are more calorie dense than foods containing carbohydrates or protein.  Large amounts of sugar also increase the caloric density of foods. 

As you get older, your body requires less energy. During weight loss and maintenance, it is especially important to maximize your nutrient intake by choosing nutrient dense foods, because these foods will give you the most nutritional bang for you caloric buck.

Day 1 Of 9 Knowing Nutrients

Why are nutrients important? The next 2 weeks I will review basic information on nutrients and their importance.  Nutrients in food are needed for building and repairing body tissues.  They are also used for regulating body processes such as digestion, energy, and muscle contraction.  In addition, food is the primary source of energy for the body.

Nutrient and energy requirements for people differ depending on age, gender, body size, activity level, metabolic rate, and other factors such as pregnancy.  There is no single ideal food plan for everybody.  Standards have been developed to specify the nutrient intake levels considered to be adequate to meet the needs of healthy people.  These standards are called the Dietary Reference Intakes or Daily Values.  The best way to meet your needs is through a well balanced diet.

Gluten Free Thanksgiving Leftovers Salad

Ingredients

4 Cups field greens
1 1/2 Cups leftover turkey
1 Cup gluten free stuffing mix
2/3 cup cranberries
3 Tablespoons olive oil
1 Tablespoon Dijon mustard
2 Tablespoons honey
3 Tablespoons apple cider vinegar

Instructions

1.  Heat oil in frying pan, toss in turkey and cranberries
Season with salt and pepper
Arrange over your greens then top with dry stuffing mix
Drizzle with honey mustard dressing and enjoy warm.

For the honey mustard just whisk the honey and Dijon mustard together
Add the vinegar and slowly whisk in the oil.

Happy Thanksgiving 2016

Gluten Free Pumpkin Mousse

Thanksgiving Pumpkin Mousse

I know most of you are sick of pumpkin recipes.
I promise this one is easy and worth making. It is
fluffy,  yummy and who doesn't love pumpkin.

Ingredients

2 cups canned pumpkin
3 cups heavy cream
1/2 cup sugar
1/4 teaspoon cinnamon, nutmeg, ginger
2 teaspoons vanilla extract

Instructions

1. Combine pumpkin with 1/2 cup heavy cream,
sugar, and spices in a saucepan
2. Heat over medium heat for about 5 minutes and
set aside to cool.
3. Once cool pour rest of heavy cream into mixer bowl
4. Add vanilla
5. Whip the cream until it forms peaks, be patient here
6. Put pumpkin mixture into a large bowl and fold the
whipped cream into it.
7. Place into cups and top with a sprinkle of nutmeg, cinnamon
or whipped cream.

Gluten Free Stuffing

Gluten Free Thanksgiving Stuffing

1 pound loaf of gluten free bread
3 Tablespoons olive oil
2 onions
3 stalks celery diced
1 Teaspoon sage, thyme, salt, pepper
2 cups gluten free chicken broth
2 eggs

Gluten Free Mashed Potatoes

Mashed Potatoes

Naturally gluten free, here is a yummy recipe for your Thanksgiving Day.

Ingredients

4 Large Potatoes about 3 pounds
1 small onion chopped
1 package of low fat cream cheese
1 cup of low fat milk
Salt and pepper to taste


Directions

1.  Place potatoes and onion in a large saucepan and bring to a boil. Reduce heat, cover and simmer for 15-20 minutes or until soft.  Drain and transfer to bowl.

2.  Add the cream cheese, milk, salt and pepper, beat until fluffy.

Yield: 8 servings

Nutritional Facts
3/4 cup- 190 calories, 550 sodium, 38 grams of carbohydrates and 9 grams for protein