This weekend, while at a conference for dietitians, we were cautioned against using words like "healthy," or "light." These are two words I often use to help encourage people to try a recipe. But we were told, by a researcher who does a LOT of research in the area of making food appealing, these words were often the death knell for a recipe.
This is because the common association with healthy food is tastes terrible. It's true! Thinking back, I've been doing my clients and you a disservice in calling recipes "healthy" or "light," because using those words may have prevented someone from trying something they would have LOVED. So let's explore how to make healthful food appealing.
To start, you eat with your eyes first. This is so true. If you have a variety of bright colors and a neat and appealing presentation on the plate or serving dish, your customers (family, friends, etc.) are more likely to appreciate how great your dish tastes.
Next, think about the name of the dish. If you call a dish, "chili," people expect a run-of-the-mill chili. If you call it "rich and hearty chili," people expect it to be rich and hearty, and they're more likely to perceive those attributes in the dish you serve. Name your recipes with pizazz. It's a quick and easy way to turn up the dial on how interesting your food is.
Finally, include a variety of food groups at each meal. Foods are grouped mostly because each food group contains roughly the same amount of nutrients. The other benefit of grouping foods is if you eat all food groups at a meal, you're more likely to feel full after eating. It's because you have given your body everything it needs, which helps satisfy hunger.
It's time to get creative so we can help people eat well. That starts with me, so check out the recipe for a fun and interesting dish!
Lynn Grant R.D., L.D., CDE is a Registered Dietitian and Certified Diabetes Educator. She works at Capital Region Medical Center and provides outpatient nutrition counseling and diabetes education by appointment. She also writes a nutrition blog, which you can view at nutritionnotions.wordpress.com.
JUICY ROAST CHICKEN WITH COLORFUL SPRING VEGETABLES
This is one of my all-time favorite dinner recipes. It's quick, easy, delicious, and colorful!
Prep Time: 15 minutes
Cook Time: 40 minutes
Makes: 6 servings
1 pound boneless skinless chicken breasts
1 bunch green onions, washed
16 oz (1 bag) baby carrots
1/2 pound small potatoes (try the colorful purple + red + gold potatoes), washed and scrubbed
2 tablespoons olive oil
1 lemon, washed and cut in half
Pepper, to taste
1/2 teaspoon salt
2 teaspoons dill
Directions
Preheat oven to 450F. Season the chicken with 3/4Tablespoon olive oil, 1/4 teaspoon salt, and pepper (to taste). Place chicken on baking sheet lined with aluminum foil. Squeeze half the lemon over the chicken. Roast in oven for 15 minutes.
Meanwhile, chop potatoes in half and green onions in thirds. Toss green onions, carrots, and potatoes with remaining olive oil, pepper, salt, and dill.
When the chicken has roasted for 15 minutes, remove it from the oven and scatter the vegetables around it. Return to oven and roast for 25 minutes or until vegetables are fork-tender. Squeeze the remaining half lemon over roasted chicken and vegetables. Serve warm!
Nutrition Information (per 1 serving): 190 calories, 7 g total fat, 1 g saturated fat, 300 mg sodium, 510 mg potassium, 170 mg phosphorus, 13 g carbohydrate, 4 g fiber, 5 g sugar, 0 g added sugar, 19 g protein.
Adapted from a recipe provided by Food Network. URL for original recipe: http://www.foodnetwork.com/recipes/food-network-kitchen/roast-chicken-with-spring-vegetables-recipe