Join Melissa at Whole Foods in Rockville!!

Come watch Melissa cook at Whole Foods to learn how to detox after the holidays!!!

Where: Whole Foods in Rockville, MD
Address: 1649 Rockville Pike
Rockville, MD 20852
When: Tuesday, January 13th at 6:30 p.m.

Here is what we will be cooking tonight:

Roasted Arctic Char

2 lb. fresh arctic char
¼ c orange juice
2 t. thyme
2 T extra virgin olive oil
1 T brown sugar
1 T smoked paprika
1 t. grated orange peel
½ t. sea salt

Preparation:
Heat oven to 400 degrees. Mix orange juice, EVOO and 1 t. thyme in small bowl. Place char in large glass dish. Add marinade, turning fish to coat well. Cover and refrigerate 30 minutes or longer for extra flavor. Mix sugar, paprika, orange peel, the remaining thyme, and sea salt in small bowl. Remove char from marinade. Place on greased foil lined in baking pan. Discard any remaining marinade. Rub top of char evenly with dry mixture. Roast char 10-12 minutes or until fish flakes easily with a fork. Makes 8 servings.


Fragrant Quinoa

2 c quinoa
2 T olive oil
2 cloves garlic
4 c low-sodium chicken stock

Preparation:
Soak quinoa in warm water for at least 12 hours Rinse quinoa in a fine-mesh siene and drain. Heat olive oil in a large deep skillet over medium heat. Add garlic and cook, stirring constantly to avoid burning the garlic. Add the quinoa and cook, stirring until the grains are separate and golden. Stir in chicken stock, bring to a boil, reduce heat and simmer until liquid is absorbed, 12-15 minutes. Fluff with a fork.


Hearty Winter Salad

2 cups greens: spinach, romaine, mixed greens
1 can 365 black beans
½ clove garlic
½ small onion
1 bell pepper, color of choice
1 fresh or canned tomato
3 T extra virgin olive oil
3 T balsamic vinegar
1 T fresh dill
1 T fresh pepper
1 fresh or canned jalapeños


Preparation:
Rinse greens and allow to dry. Peel and chop fresh garlic and onion. In medium-size saucepan, heat 1 T of EVOO over medium heat. When oil is hot, add garlic and onions and sauté app. 2-3 minutes. Add drained black beans and sauté 6-8 minutes, stirring occasionally. In large salad bowl, add lettuce. Toss EVOO, balsamic and fresh dill. Remove beans from heat and pour over greens. Add chopped peppers and tomatoes. Garnish with jalapenos to taste.


Almond Cream with Strawberries

2 c strawberries, rinsed
¼ c slivered almonds
1 c Skyr Icelandic yogurt
1 T honey
¼ t almond extract
Mint leaves for garnish

Preparation:
Toast almonds in a small dry skillet over low-medium heat, stirring constantly, until golden and fragrant, 2-3 minutes. Transfer to a plate to cool. Hull strawberries, slice and divide among 4 serving dessert plates. Mix Skyr, honey and almond extract until smooth. Spoon over berries and sprinkle with toasted almonds. Serves four.

Food Journals Really Do Work!

By Melissa Bosslet

In a study conducted by the Kaiser Permanente Center for Health Research enrolled 1700 overweight adults. The regimen consisted of eating 500 fewer calories per day, eat plenty of fruits and veggies, engage in 180 miniutes of exercise per week, and write their food choices down. The participants also attended weekly group sessions with behavior coaches and nutritionists.

Results showed that after 6 months, those who had consistently kept food records lost TWICE as much weight. Attending regular group sessions also led to greater weight loss. The rest of the results appear in the August 2008 volume of the American Journal of Preventive Medicine.

Although it may seem like a nuisance to write down what you eat, it works! We are not just telling you to journal for our benefit, either. It can help you see trends in your diet habits and start paying closer attention to portions. You know what else works, keeping appointments with your Dietitian! It keeps you honest and accountable, so if weight loss is your goal, stick with EB and your journals.