If you’re looking for a healthy new way to feed your family without the hassle or hype, you’ve come to the right place. Your host, registered dietitian, Liz Weiss, serves up wholesome and flavorful recipes with a tasty side of science, good nutrition, and fun. Liz is a mom of two grown boys, a cookbook author, a family nutrition expert, and a healthy food blogger, and on each episode, she teams up with a fellow dietitian, chef, or cookbook author to bring fresh ideas and practical mealtime advice from her table to yours.
105: A Year of Fruits and Vegetables with Andrea Mathis, MA, RDN
September is National Fruit and Veggies Month, and if that wasn't enough, the UN General Assembly designated 2021 as the International Year of Fruits and Vegetables. There’s no excuse not to elevate your fruit and veggie game! Who's with me?
On today’s show, we’re talking about fresh new ways to add more fresh, frozen, canned, and dried fruits and veggies to your family’s table every season and all year long. My guest is Andrea Mathis, MS, RDN from Beautiful Eats and Things, and together, we're turning our passion for produce into real-world recipes for you and your family.
Andrea Mathis is an Alabama-based registered dietitian/nutritionist and the owner of two blogs: Beautiful Eats and Things and Little Eats and Things. She’s the mom of two little boys and the author of The Complete Book of Smoothies, which is filled with gorgeous and nutritious recipes that bring fruits and veggies to the center of the plate in easy and delicious ways. We are sharing delicious seasonal recipes and cooking techniques that will inspire you with great ideas. Most people don’t eat enough fruits and veggies, so we plan to change that with today’s show!
Andrea’s life in Birmingham, Alabama, with two little boys, two blogs, and a lifelong love of cooking Andrea’s cookbook, The Complete Book of Smoothies: 115 Healthy Recipes to Nourish, Heal, and Energize Andrea’s #1 tip to get picky eaters to try new fruits and veggies: pair the new food with something already familiar Why people need to know that all forms of fruits and veggies count, such as canned, dried, and frozen How Andrea uses “smoothie packs,” prepped fruits and veggies frozen in serving size freezer bags for smoothies Andrea and Liz share seasonal fruit and veggie faves: Winter Brussels sprouts, roasted or sliced thin in salads or casseroles Winter squash, baked as a bowl to be filled or roasted with cinnamon and brown sugar Spring Asparagus, roasted or blanched and sliced in salads or dredged in egg and flour to be air-fried as “fries” Radishes, roasted or sauteed with onion and garlic Summer Corn on the cob, eaten whole or added as kernels to other dishes or buttered and spiced with flavorful seasonings and wrapped in foil to be baked in the oven Peaches, sliced thin on BBQ chicken pizzas or grilled and spiced Fall Kale, in a salad or added to smoothies Pumpkin, canned pumpkin to be added in muffins, breads, pancakes, smoothies, chili, enchiladas, etc. or roasted and stuffed mini-pumpkins
Andrea's cookbook The Complete Book of Smoothies: 115 Healthy Recipes to Nourish, Heal, and Energize
Where to find Andrea:
Beautiful Eats & Things: https://www.beautifuleatsandthings.com/
Twitter (BeautifulEandT): https://twitter.com/BeautifulEandT
Pinterest (BEandThings): https://www.pinterest.com/BEandThings/
TikTok (@beautifuleatsandthings): https://vm.tiktok.com/Jd728bJ/ https://www.tiktok.com/@beautifuleatsandthings/
104: Olive Oil: What Every Home Cook Should Know with David Garci-Aguirre
On today’s show, I'm joined by olive oil expert extraordinaire, David Garcia-Aguirre from Corto Olive Company with a primer on extra virgin olive oil, which he says is "the ingredient that farm-to-table forgot." Discover how olives are grown, harvested and pressed, how to choose the freshest EVOO at the market, how to cook with it, and get recipes galore ... and hear why David wants us all to think of EVOO as the "fresh-pressed juice of olives."
David Garci-Aguirre is the Vice President of Operations and Master Miller at Corto Olive Company in Lodi, CA. With a focus on serving independent restaurants throughout the US, Corto uniquely harvests and produces fresh, premium-quality, award-winning Extra Virgin olive oils that enhance the flavor of foods. David is an olive oil guru who is dedicated to the advancement of high-quality olive oil production, research, and education. He’s educating us today about what to look for at the market to know you’re buying the freshest oil, how to store it at home to keep it fresh, and why heat, light, and air are the three biggest enemies of your bottle of olive oil. He teaches us about the latest innovations in packaging, how to use Extra Virgin olive oil to elevate everyday cooking, and why it’s a nutritious addition to your meals. David will bust some myths about olive oil and take us behind-the-scenes at Corto to highlight their gorgeous olive groves and their harvesting, milling, storing, and packing processes.
David’s life and work in Lodi, CA Why olive oil is the ingredient that “farm to table” forgot How olive oil is different from all other edible oils in that it’s fresh-pressed juice that retains the flavors and nutrients Why all olive oils are NOT created equal--and most olive oil in your supermarket is already rancid before you even get it home! How Corto focuses on a new technology called “vineyard-style” planting that allows mechanized fall harvests of the fruit when it’s perfectly ripe How most olive oil is produced with olives harvested by the old-style “tree-shaking” method that yields poor quality fruit not at the optimal ripeness How to tell if your olive oil is fresh by its smell and taste (Hint: it SHOULD have a taste!) David’s overview of the milling process: The fruit is crushed into a paste that’s mixed together and then separated with a centrifuge to obtain the oil at cold temperatures; the oil goes straight into stainless steel casks where oxygen can’t get to it. How the “Extra Virgin” olive oil designation is reserved for a natural, unrefined product (CA has the tightest legal standard for EVOO in the world!) Tips for buying olive oil: buy local, if possible, from a reputable company; make sure the oil is in dark glass, stainless steel, or a bag-in-box package, and always check the harvest date How flavor-lock (bag in box) packaging preserves the oil from light and air David busts the most popular myth regarding olive oil, which is that you should never saute or use high heat cooking with it Because of the many healthy compounds unique to olives, olive oil is the #1 food item studied for nutritional health in medical journals Easy salad dressing ideas using olive oil: David keeps it simple with salt, citrus, and an oil variety that pairs with his food Liz relies on the standard go-to of olive oil, lemon juice, vinegar, dijon mustard, honey, shallot or garlic, and salt and pepper Unusual ways to use olive oil: drizzled on ice cream, as a dip for dark chocolate truffles, poured on popcorn, and homemade mayonnaise How uses olive oil in her rendition of Ina Garten’s recipe for gazpacho; it’s made with cucumber, bell pepper, tomato, red onion, red wine vinegar, garlic, fresh herbs, and fresh corn kernels How to introduce kids to the wonders of olive oil with creative thinking David’s final words: “Rethink how you think about olive oil. Think of it as a fresh-pressed juice.”
103: How to Raise a Healthy Eater
On today’s show, we’ll be talking about how to raise a healthy eater, one nourishing bite and sip at a time.
This episode is sponsored by Fresh Avocados – Love One Today®, a leading source of the healthiest reasons and tastiest ways to enjoy fresh avocados. A science-based resource, it provides recipes and articles to help make it easy for consumers and health professionals to learn more about the nutritional benefits of fresh avocados and ways to include them in everyday menus.
As a mom of two grown boys, I’ve been in the family food and nutrition trenches for quite some time now, and so it’s no surprise that I’m often asked by listeners about the how-tos of raising a healthy eater especially when families are busy, kids are finicky, and unhealthy snack foods are a constant temptation. Well, on today’s show I’ll be giving you my top tips for raising healthy eaters including strategies on how to stock your kitchen as children progress from starting solids to school age and how to reduce the amount of added sugar in your family’s diet. I’m a firm believer that when families make the healthy choice the easy choice, they set a good example and help to build a foundation for life-long healthy eating.
On the show, I also share a new, no-sugar-added recipe for Chewy Avocado, Apple, Banana and Oatmeal Cookie. This recipe is ideal for toddlers and kids, and it does double duty as a snack or dessert.
But wait, there’s more. On the show, I’ll also tell you about this Avocado and Mango Smoothie. And yes, you guessed it: No added sugar.
Get my top 7 tips for raising your kids or your grandkids to be healthy eaters Set the tone for yourself and family from Day One Take a strategic/thoughtful approach to transitioning infants to solid foods Focus on fresh fruits and vegetables Rethink your drink Get Creative Eat and prepare meals together as a family And don’t deny dessert … but do pay attention to making them “better for you” and lower in added sugar CDC research shows that about a third of all US children are overweight… and that diseases with risk factors linked to poor nutrition like diabetes that were once unique to adults are now impacting our kids More research featured on LoveOneToday.com about the role of avocados in maternal diets that suggests eating avocados may support breastfeeding by supporting the production of nutritious breastmilk. So even before the baby arrives, whether you are the mom, the dad or grandparent, you can help set the family up for success by stocking the pantry with healthy, fresh foods like avocados. Make mealtime easier with the following free resources: 7-Day Meal Planner Supermarket Shopping List 9 out of 10 Americans don’t eat the recommended number of fruit and vegetables servings each day. If you could only make one change to your family’s diet, I’d steer you in the direction of eating more fresh fruits and veggies. Learn about my Fruit First strategy at breakfast. Serve fruit before things like cereal or waffles are presented. Kids will gobble it up, because they’ll be hungry. Plus, fruit is naturally sweet and kids love it Make my pumpkin pancakes Whip up a fruit smoothie Smash avocado on whole grain toast Get strategies for reducing added sugar from your family’s diet NEW recipe for No sugar added Soft and Chewy Avocado, Apple, Banana and Oatmeal Cookie Thirsty for a new smoothie recipe? Try this one from Love One Today for Avocado and Mango Kick-Starter Smoothie Tips for how to freeze fresh avocados (so you can use them up later!) A family dinner recipe for Avocado Shrimp Tacos The latest guidance from the USDA on nutrition: Resource: 2020 – 2025 Dietary Guidelines for Americans
102: Michelle Dudash, RDN: Low-Carb Mediterranean
The Mediterranean diet is one of the healthiest diets on the planet. It’s rich in fruits and vegetables, olive oil, seafood, nuts, and beans, and it makes good nutrition a pleasure to eat. But what about bread and pasta? Are they AOK to eat as well? Join me on today’s show with guest, Michelle Dudash, RDN as we tackle questions about carbs, kids, and how to enjoy a Mediterranean-style diet with the carbs you love … but fewer of them.
Michelle Dudash is an award-winning registered dietitian nutritionist, Cordon Bleu certified chef, a TV personality, and the founder of Dash Dinners Spice Kits. She’s the author of the top-selling Clean Eating for Busy Families, which was featured back in Episode 53. Michelle shares the benefits of a low-carb Mediterranean diet with recipes and tips from her newest cookbook, The Low-Carb Mediterranean Cookbook: Quick and Easy High-Protein, Low-Sugar, Healthy-Fat Recipes for Lifelong Health. We are discussing a few recipes from the book, including Simmered Tahini Chicken and an unbelievably decadent dessert recipe that is low in carbs.
Michelle’s life in Indiana as the mom of two daughters and a regular on local and national TV ; she spends her time in recipe development, cookbook writing, and designing her spice kit dinners How Michelle’s Lebanese heritage gave her a love for a varied diet of Mediterranean foods that explores different cultures and new foods Why kibbeh was a childhood favorite for Michelle; it’s a traditional dish made with ground meat, seasonings, and bulgur wheat How carbs fuel our bodies with energy Why kids need carbs and parents want options Michelle’s new book: a mix of recipes of different types with readily available ingredients Michelle’s favorite recipe in the book: Grilled Chicken Gyro Lettuce Wraps, which are made with chicken thighs marinated in lemon juice, olive oil, cumin, garlic, thyme, oregano, and salt and pepper--then served with a tahini sauce or cucumber yogurt sauce From the book: Simmered Tahini Chicken-- made with chicken tenders sauteed in olive oil and combined with onion, garlic, chicken broth, tahini, lemon juice, and soy sauce; to serve, top them with Greek yogurt and freshly chopped herbs Michelle’s daughters’ favorites from the new book are Fruit Tarts and Mini Molten Chocolate Cakes Michelle’s Berry Tart with Almond Flour Crust is made with butter, honey, cinnamon, salt, dark chocolate, mascarpone cheese, and topped with fresh berries Healthy salads in the book include a Lebanese classic made with iceberg or Bibb lettuce, tomato, cucumber, and a dressing made with lemon juice, mint, olive oil, and salt; the other salad is made with kale, blueberries, feta cheese, walnuts, and a basic vinaigrette Michelle’s experience in Croatia with a delicious adult beverage made from sparkling rosé with fresh herbs, elderflower liqueur, orange zest, and grapefruit-flavored sparkling water Michelle’s advice for one change you can make for better health: “Plan a family meal and sit down to enjoy it together.”
We're giving away a copy of The Low-Carb Mediterranean Cookbook: Quick and Easy High-Protein, Low-Sugar, Healthy-Fat Recipes for Lifelong Health. Leave a comment below telling me about your favorite Mediterranean recipe, a Mediterranean recipe you'd love to have lightened up, and/or why you'd love to win a copy. I'll pick one lucky winner at noon on August 11th.
Michelle on Instagram: https://www.instagram.com/michelledudash/
Michelle on Facebook: https://www.facebook.com/MichelleDudashRD/
Michelle's website: https://www.michelledudash.com/
101: African American Cooking with Sadé Meeks, MS, RD
On today’s show, I'm joined by Sadé Meeks, MS, RD to discuss the evolution of African American cuisine in the U.S.; the foods that define this creative cuisine; the vegetables and staple crops that have been an integral part of the African American table (hint: okra, sweet potatoes, kale, and corn.); how nutrition professionals can honor the traditional foodways of African Americans while emphasizing nutrition; and how African American cuisine continues to evolve.
My guest is Sadé Meeks, MS, RD, a food activist and registered dietitian who was born and raised in Mississippi. She is the founder of GRITS (Growing Resilience in the South) with the mission to improve the health and well-being of communities through increased awareness of nutrition, food history, and culture.
On the show, Sadé shares the history of African American cooking, traditional foods of the enslaved and how many of those foodways continue today, and she explains how to make small changes to traditional recipes to honor ingredients and flavors while reducing saturated fat and sodium. Together, we also talk about a few recipes you'll definitely want to try including Smoky Collards and Shrimp and Grits.
Get to know Sadé, her big Mississippi family, and why she pursued degrees in dietetics and food science How GRITS helps bridge the gap between nutrition and culture The need for cultural competence in nutrition and food science Highlights of African-American cuisine as the slaves brought their food habits to America How slaves’ diets differed according to the regions they inhabited How true African-American cuisine relies on plant-based meals, one-pot meals, and the pairing of a starch, sauce, and protein, like Shrimp and Grits How the history of fried foods and pork developed in the African-American community as a matter of necessity The story of soul food as an affirmation of the resourcefulness of African-Americans and their meager rations How Sadé learned about cooking as she grew up The importance of small changes in eating a healthier diet, especially in seasonings and cooking methods Sadé’s Smoky Collards, made with onion, garlic, vegetable stock, smoked paprika, seasoned salt, cayenne pepper, and a touch of brown sugar Shrimp and Grits: how the grits are cooked in chicken stock and milk with added salt, pepper, butter, and cheddar cheese; the shrimp is seasoned with Cajun seasoning and paprika, and baby spinach is added at the end How Sadé combines her favorite cheesecake with Red Velvet Cake for a delectable dessert
Grow with the Flow podcast
Find Sadé on Instagram: @SadeMeeks
100: Healthy Aging from Your Head to Your Toes with Liz Weiss, MS, RDN and Love One Today
For today’s 100th episode of Liz’s Healthy Table, I chose a topic that’s near and dear to my heart: Healthy Aging: From Your Head to Your Toes. The Fountain of Youth does not exist, but as you’ll learn on this week’s show, by placing certain foods at the center of our tables and living an active and vibrant life, we can help to set ourselves up for aging gracefully with a spring in our step and a twinkle in our eye.
Today’s episode is sponsored by Fresh Avocados – Love One Today®, a leading source of the healthiest reasons and tastiest ways to enjoy fresh avocados. A science-based resource, it provides recipes and articles to help make it easy for consumers and health professionals to learn more about the nutritional benefits of fresh avocados and ways to include them in everyday menus.
A discussion on nutrient density (a food that provides substantial amounts of vitamins, minerals, dietary fiber, and other nutrients with relatively few calories.) Avocados are nutrient dense. One serving (1/3 of a medium avocado) has 80 calories and contributes nearly 20 vitamins and minerals. Avocados contain 6 grams naturally good unsaturated fats per serving, and that fat acts as a nutrient booster in the body helping to increase the absorption of fat-soluble nutrients like vitamins A, D, K, and E. An explanation of cognitive health and how diet and physical activity can play a role. Why the antioxidant, lutein, may play a role in cognition and eye health, plus food sources (kale, spinach, eggs, avocados). A 2019 study of 40 healthy, older adults that looked at how consuming one avocado a day for 6 months impacted cognition. How following certain lifestyle habits, including the MIND Diet, can influence health. Two recipes shared: Avocado and Tuna Niçoise Salad (hyperlink to be added when available) and Avocado Oatmeal Breakfast Cookies. The best way to pick, ripen, and store fresh avocados. How I’ve been adding more physical activity into my daily life… and why!
5 STARS, PLUS!!
Liz is a very flexible podcast host and dietitian. She covers many ethnic foods and meals, and she operates from an all foods-inclusive framework.
Her guests (usually other dietians who do NOT demonize food or promote food "morals.") are equally wonderful.
I also appreciate when she offers us Q & A episodes since there are so many angles to food, mealtime and more.
It's a treasure to know of this podcast I can count on for delicious, family-friendly, reliable advice.
Enjoyed listening to this episode and ordered the books discussed, great information! Looking forward to trying some of the recipes.
Liz is awesome! I love her recipes. She offers insightful advice and information that is helpful to anyone that listens!! This show is a must listen!!