Black Bean Vegetable Burgers

Veggie burgers are a meatless meal go-to. They're packed with fiber (read: filling), easy to make, and bonus(!) they freeze well making for a quick and easy lunch or dinner. These burgers could also be renamed "kitchen sink burgers" since many of the ingredients can be exchanged for whatever you have in the fridge or cabinet. No squash? No problem. Use zucchini or eggplant. No peppers? Use carrots or asparagus. Oats can be exchanged for bread crumbs and the cilantro can be swapped for parsley or even basil. Be sure to keep the ratios consistent for a burger that holds well in the pan and on the bun.  

Ingredients
2 tbsp.    olive oil or canola oil
½ each    large yellow squash, roughly chopped
½ each    red bell pepper, roughly chopped
½ cup      button mushrooms, roughly chopped
½ tsp       sea salt
1 tsp        ground black pepper
1 can        low sodium black beans, rinsed
3 each     garlic cloves
½ bunch  cilantro
½ each     lime juice plus zest
1 ½ cup     old fashioned oats
1 each       large egg

Preparation
In a large frying pan, heat 1 tbsp. oil over medium heat. Add squash, bell pepper, mushrooms, salt, and pepper. Sauté until al dente and most of the water has evaporated (about 15 minutes). While the vegetables are cooking, add black beans, garlic, oats, cilantro, lime juice, and lime zest to a food processor. Add cooked vegetables and pulse until all ingredients are combined. Add egg and continue to pulse until fully incorporated. Form into patties.  (makes 8 patties)
Heat 1 tbsp. oil in pan over medium heat. Add patties and cook 5 minutes on each side or until browned and cooked through. 

Build on a whole wheat bun with lettuce, tomato, onion, and your choice of spread.

Tip: Burgers can be frozen between layers of parchment paper. When ready to cook, simply thaw and heat oil in a pan to cook on each side until cooked through. 
 

Easy Herb Pizza Crust

Easy and bread are two words I rarely put in the same sentence, but there are exceptions to every rule. Case in point, this pizza crust. It's literally the procrastinators dream. No time to let a dough rise? No problem. Just put all ingredients in a stand mixer, turn on, and let form a dough ball. Roll it out, top, and pizza is in the oven.

Ingredients
3/4 cup lukewarm water plus 2 tbsp
1 tsp active dry yeast
2 cups whole wheat flour
3 tbsp olive oil
3/4 tsp salt
1 tsp dried oregano
1 tsp dried thyme
1 tsp dried basil

Preparation
Add lukewarm water and yeast to a bowl and let foam. About 5 minutes. Add flour, olive oil, salt, and herbs. Mix using a dough hook in a stand mixer or with a wooden spoon. If using a wooden spoon, dump all ingredients onto a clean counter and knead 5 - 10 times until formed. If using a dough hook and a stand mixer, mix until a dough ball is formed. Put onto parchment paper or a well-floured pan, roll, and top with pizza toppings. 

Note: This dough makes a cracker-thin crust.

4 Tips for Staying Healthy (and sane) on a Business Trip

I’m saying it – business travel can wreck your health. In fact, a major shift in your day-to-day has the potential to create a stress response that’s significant enough to damage your mental, physical, short-term, and long-term health. It’s all impacted. The question then is how to avoid the negative consequences of a hectic lifestyle. (Hint: it’s possible)

It has taken me a long time to figure out how to feel good while on the road. At first it was all survival mode. Make the flight, don’t get lost, and show up looking somewhat presentable. Repeat. It’s safe to say those early days of travel were not my high points. But, just like you become a pro at getting through the security line at the airport, you also become a pro of taking care of you while on the road. I’m sharing a few of my top tips to make healthy travel a reality. 

Pack with Activity in Mind
Exercise gear is not an option. I stick to a carry-on, but my sneakers are the first thing to go in the bag. Sometimes it may feel a little ambitious to throw an extra couple pairs of leggings or sports bras into the mix, but for me it’s important to have the gear available no matter what. Excuses are no longer an option.

Be Creative in your Food Choices
The food environment on the road can be a serious challenge, but I’m living proof that it isn’t impossible to eat well at any point during the trip. The key? Creativity. Whether you’re faced with a fast food restaurant, a gas station, or an oasis of healthy options, creativity is a must. Here are a few of my top tips:

1. Pack snacks in your carry-on. This includes disposable containers or fruits and vegetables, granola bars, packets of peanut butter, etc. I’ve eaten fresh figs out of a Tupperware container while waiting to board a plane. Make it happen!
2. If you’re driving, find a grocery store at your destination and stock the mini-fridge in the hotel with produce like baby carrots and tomatoes, and snacks like hummus, cheese, and yogurt. You can also stock-up on snacks suitable to leave in the car such as bars, dried fruit, trail mix, veggie crisps, etc. Check out the list below for a few of my favorite travel snacks.
3. Eating dinner out every night can be a challenge for good nutrition, but it isn’t impossible. Think color. Vegetables must always make their way to your plate. Even if you order fries, ask for a side salad or opt for a veggie burger instead of a beef burger. It’s easy to look at a business dinner as an opportunity for a “treat” after a long, hard day at work, but be mindful of what you really want. Indulge on the food that sounds the best, but build the rest of your meal with nutrient-rich options.  

Get Moving
Cities are a perfect place to try new fitness classes. For example, some of the best spin studios are in the bigger cities and I’m always going to find a way to sneak a class into my travel schedule. Visiting a smaller town? Don’t stress. Find a park or a downtown space with sidewalks and head out for a walk or run. Finally, hotel gyms are always an option, so even if it’s not up to your gym standards just remember that it’s temporary. Put in your earbuds, find your favorite podcast, and get to it. 

Stay Hydrated
It’s easy to get caught-up in the day-to-day of business travel and forget to stay hydrated. Focus on unsweetened beverages throughout the day and be sure to limit the alcohol at night. Your body is already experiencing a change in schedule with sleep, activity, and food. When you add excess alcohol to the mix then things can really get out of whack. Plus, you’re lowering your immune system which will likely result in a sluggish or sick few days over your precious weekend back home. Be kind to your body, even during those business dinners when the wine is free-flowing. 

Allison's Top Picks for Travel Snacks

1. Produce - baby carrots, tomatoes, bananas, apples, grapes, raspberries. Any kind of easy to eat fruit or vegetable is the number one snack to add to your list.
2. Whole grain bread - this may seem ambitious, but if you're going to be in one place for more than a few days then a small loaf of whole grain bread is great for mini peanut butter sandwiches. Fiber plus a little fat helps to fill you up.
3. Hummus - great for dipping veggies and is a source of protein and fiber. This is a great healthy snack for the hotel room.
4. Mini peanut butter, almond butter, or sunbutter packets. Healthy fats plus a small amount of protein makes for an ideal addition to fruit or whole grain bread as a breakfast or snack.
5. B'More Organic skyr is high in protein and low in sugar. If you have a mini fridge then stock-up on this drink for a probiotic boost which contributes to a healthy immune system (key for travel). Plus, it makes for a good snack of protein and carbs after you hit the hotel gym. 
6. Kombucha - probitoics, here they are again. Keep your GI tract happy with the addition of probiotics however you can get them. Yogurt and fermented foods are the top sources. Kombucha isn't a requirement, but it is tasty!
7. Granola bars - easy to throw in the bag for an on-the-go snack. Look for bars with 10g of sugar or less. If you can't find those then opt for half a bar and a piece of fruit as a snack. 

Disclosure: I have partnered with B'More Organic. I have no relationship with other products shown in this post.

Spicy Avocado Fries

Two of my favorite things just came together and the result is delicious. They're crunchy on the outside and oh, so avocado-y on the inside. Perfect for topping burgers, salad, or sandwiches or adding a twist of flavor for nachos, tacos, or burritos. These fries are exactly what you’ve been waiting for. 

Ingredients
2 avocados, sliced
¼ cup panko bread crumbs
2 tbsp sesame seeds
2 tsp cayenne pepper (more or less depending on your taste)

Preparation
Mix bread crumbs, sesame seeds and cayenne in a shallow dish. Gently press avocado slices into the bread crumb mixture to coat on all sides. Once all slices of avocado are coated with the bread crumb mixture, place on a parchment-lined baking sheet and bake at 425F for 15-20 min. or until golden brown. Flip 2-3 times while cooking. 
 

How to Spot and Avoid Added Sugar

Cane syrup, high fructose corn syrup, maltose, sucrose, nectar, honey, brown rice syrup. Would you be surprised to know that each is simply another name for added sugar? Added sugar is becoming increasingly difficult to recognize in ingredient lists, but knowing its existence and making a decision to avoid it, is important to longevity and health. Added sugar in the diet, especially at the levels Americans are currently consuming, is known to contribute to an increased risk for chronic disease - diabetes, heart disease, and obesity to name a few. It’s found in condiments, granola bars, cereals, breads, beverages, pastries, sweets, and more. It’s in so many of the foods we commonly eat that the average American now eats 22 teaspoons of added sugar per day. The good news? Added sugars can be easily identified and reduced.

To start, you must recognize the difference between added sugar and natural sugar. Added sugar is the sugar added to a food during processing. Think sugar in candies and cookies. Similar to salt or coloring, it is a part of the processing of the particular food. Natural sugar is the sugar present in the food without processing. For example, fructose isn’t added to an orange or banana, but is found naturally in the fruit. Similarly, lactose isn’t added to milk or yogurt, but is found naturally in dairy. Where the added sugar comes in is when a fruit, for example, is sweetened by adding honey, sugar, or syrup, such as might happen with some fruit juice drinks or when yogurt is sweetened by the addition of syrup in fruit mix-ins. Another more common example of added sugar in a dairy product is chocolate syrup such as is found in chocolate milk.

The number one contributor of added sugar in the American diet is sugar-sweetened beverages. Consider that one can of soda has about 150 calories, most of which come from added sugar. That’s equivalent to 9 tsp of sugar (1 teaspoon of sugar = 4 grams sugar). Simply eliminating added sugars from the beverages you drink is one of the first steps in making a significant impact on the total amount of added sugars eaten per day. Other sources of added sugar in the American diet include candies, cookies, cakes, pies, and fruit drinks like fruit punch. Add to that the sugary cereals and quick breads along with ice cream and sweetened yogurt then you quickly see how a typical American diet can reach the 22 tsp mark.

Follow these steps to cut your added sugar intake to the recommended amount of 6 tsp per day for women and 9 tsp per day for men:

• Skip sugar-sweetened beverages and opt for water, sparkling water, or unsweetened coffee/tea.
• Limit cakes, cookies, pies, and pastries. Opt for dark chocolate covered fruit for a sweet treat instead.
• Avoid yogurts and yogurt drinks with added sugars such as those with fruit on the bottom. B’More Organic yogurt skyr is flavor-packed without using added sugar.

Disclosure: I have partnered with B'More Organic and this content was originally created for and published on the B'More Organic blog.

Vegetarian Fajita Stir Fry

I'm often met with a confused look when I excitedly mention how tacos, fajitas, and burritos can be a healthy meal. Most think high fat queso and sodium-laden meats when thinking of the standard Mexican-style meal you're served in your local restaurant. But, when I think tacos, burritos, and fajitas, I think vegetables. It's the perfect opportunity to load up on veggie servings alongside fiber-rich beans. Add herbs and spices and you're well on your way to a flavor-packed, fiber-rich, veggie-loaded, tasty plate of delicious food that's sure to satisfy. 

Packaged taco and fajita seasoning can be extremely high in sodium. One way to cut back on the sodium is to make your own fajita seasoning. It requires purchasing a variety of seasonings, but you can mix a big batch and have it as a go-to for future meals. Just store in an airtight container for as long as you would keep spices on the shelf (about 1 year). 

Fajita Seasoning
2 tbsp chili powder
1 tbsp onion powder
1 tbsp garlic powder
2 tsp paprika
1 tsp kosher salt
1/2 - 1 tsp cayenne pepper (to taste)

Mix in a bowl and set aside for the following recipe. If using for a later date then double and put half in an airtight container. You will use all of the seasoning for the recipe below.

Vegetarian Fajita Stir Fry
Makes 4 servings (1 serving is two filled tortillas)

Ingredients
2 tbsp             olive oil
1 16oz can       low sodium black beans
2 each            bell peppers (orange and red preferred)
1 each             tomato (on the vine or roma)
1/2 each         red onion
1 4oz can       green chiles (I used Hatch brand)
8 each           corn tortillas (I used La Tortilla Factory 6in tortillas)

Preparation
In a large frying pan, heat olive oil over medium heat. Slice onions, bell peppers, and tomato and set aside. Using a strainer, rinse black beans under cold water and set aside. Add sliced onions to pan and sauté until browned and slightly translucent. Add fajita seasoning, bell peppers, tomatoes, green chiles, and rinsed black beans. Stir and allow to cook over medium heat for another 10 minutes or until peppers are cooked through. 

If you'd prefer meat in your dish then chicken is a good option. Slice boneless, skinless chicken breast and add to pan with the onions. Cook until browned, but not cooked all the way through. Then add the remainder of the ingredients (beans optional) and saute until chicken is cooked through. 

Serve over tortillas and top with your choice of toppings.

ANEWtrition Tip: Turn leftovers into a fajita salad. Chop lettuce and spinach and add to a bowl. Top with the fajita stir fry and add salsa for a dressing.

Toppings Bar: 
greek yogurt, avocado, salsa, hot sauce, chopped cilantro, diced onions, shredded cheese

Lemon Roasted Asparagus

I've decided that if you roast any vegetable then you can turn even the toughest vegetable haters into true vegetable lovers. Test my theory. Take a vegetable you really aren't a fan of, drizzle it with oil and a bit of salt, and roast at 425F until browned and cooked through. Are you converted yet? 

Asparagus is one of those polarizing vegetables - you either love it or you hate it which is why it's a perfect candidate for roasting. When shopping for asparagus, look for thin stalks. The thicker stalks tend to be tough and woody. You should also make sure the color is a vibrant green.  

When you're ready to cook, simply wash with cool water and snap the tough end off the stalk. Preheat the oven to 425F. Spread the stalks on a sheet pan and drizzle with olive oil. Squeeze half of a fresh lemon over the asparagus. A sprinkle of kosher salt is optional. Roast for 20-25 minutes until cooked through and slightly brown. 

Ketogenic Diet: You Asked, ANEWtrition Answers

Recently, I had the privilege of writing and publishing an article for EatingWell.com. Not only was it an opportunity to research a hot topic and speak to experts in the field, but it had the unexpected benefit of showcasing some of the confusion around not just carbohydrates, but the ketogenic diet in general.

EatingWell's Facebook page is active with multiple posts per day, so when the ketogenic article went up, I spent some time reading through the comments. Below are a few of the points that stood out along with my responses:

Myth 1: A high fat diet equals low carbohydrate
Multiple comments consisted of referencing the high fat foods eaten, but few recognized that some high-fat foods also contain carbohydrates. As stated in the article, the ketogenic diet doesn't have a standard definition, but most studies have stuck to 25-50g of carbohydrate or less per day. Dairy is one of the most commonly missed sources of carbohydrate and high fat dairy is still dairy meaning it contains carbohydrates despite the fat content. The carbohydrates in dairy come from the natural sugar called lactose which consists of galactose and glucose. This is called a disaccharide (double sugar) and requires an enzyme, lactase, to be used during digestion. One cup of whole milk contains 12g carbohydrate and a standard container (6oz) of full-fat yogurt contains around 8g of carbohydrate. Eat one serving of each and you're nearing the carbohydrate limit of the ketogenic diet.

A few key points:

1. The ketogenic diet is challenging to maintain and much of the research has relied on controlled environments where food is administered and tightly regulated, a feat difficult to duplicate in the real world.

2. Following a diet this strict makes it more likely that you'll miss out on key nutrients commonly found in fiber-rich, carbohydrate-containing foods like fruits, beans, and whole grains. 

3. Plant-based diets are known to contribute to a lower risk for chronic disease and there is mounting evidence that plant-based diets may be beneficial for the environment. Read more.

4. Lastly, and perhaps most importantly, please do not confuse the recommendation of eating more plants, like whole grains, beans, and legumes, to be a recommendation to eat more ultra-processed foods high in added sugars and salt. Simply adding plants and whole food sources of carbohydrates to the diet does not mean you must also add highly processed, sugary, salty, and fat-laden foods to the diet. If I recommend whole grains, I'm not simultaneously recommending all processed, grain products. This all or nothing approach is one of the most challenging and prevalent practices I hear every day in conversations with clients, colleagues, and friends. I see it on social media, read it in blogs and hear it in traditional media. Walk into any major bookstore and the covers of diet books will tell you just how extreme our approach to nutrition can be. The science of nutrition isn't all or nothing. It's nuanced, it's complicated, it's evolving. Nutrition is personal and deeply rooted in culture, environment, skills, access, knowledge, and preferences. Recommendations should be based in science, but flexible in approach and application. 

“Nutrition is personal and deeply rooted in culture, environment, skills, access, knowledge, and preferences. Recommendations should be based in science, but flexible in approach and application. ”

Myth 2: Encouraging the avoidance of the ketogenic diet means the science is flawed and "sugar-funded" studies are behind the information. 
Yes, in its most basic form, carbohydrates are broken down into sugar in the form of glucose, but the package of the carbohydrate matters. If you're talking about a whole grain versus a sugar-sweetened beverage or even a refined grain for that matter, then the effect is much different. Consider the fiber-rich package of a whole grain - this slows digestion, is a source of prebiotics feeding the healthy gut bacteria, and provides phytochemicals, vitamins, and minerals known to contribute to long-term health. The sugar-sweetened beverage is simply refined sugar absorbed quickly into the bloodstream resulting in a rapid increase in blood sugar and subsequent insulin spike. 

If we're referencing "sugar-funded" studies then I assume we're speaking of the added sugars in the Standard American Diet. The unfortunate reality is that it makes business sense for a company that creates a product that's high in added sugar to also have supporting research to say that added sugar doesn't harm health, same goes for any company creating a product that features any other type of ingredient whether it be soy, cocoa, berries, etc.. Does this mean that all industry-funded studies are inherently biased? No, but many argue that the number is severely skewed meaning more industry funded studies are biased than aren't. However, it's naive to assume that research does not take place using industry funds since there simply isn't enough public money for the amount of research that needs to be done. As a dietitian, I know it's my responsibility to communicate nutrition science in a clear and accurate way. This includes identifying funding sources and potential conflicts of interest.  

If you'd like to read more on the conflict of industry-funded studies, specifically as they relate to the sugar conversation, then you can do that here and here.

Myth 3: The ketogenic diet improves athletic performance. 
Research has shown time and time again that carbohydrates are the limiting factor for athletic performance. Still not convinced? Read more:  

Re-examining High Fat Diets for Sports Performance: Did We Call the 'Nail in the Coffin' Too Soon? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4672014/

Ketone Bodies and Exercise Performance: The Next Magic Bullet or Merely Hype? http://link.springer.com/article/10.1007/s40279-016-0577-y

Carbohydrate Dependence During Prolonged, Intense Endurance Exercise. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4672006/

Note: This article does not apply to the recommendation that the ketogenic diet be followed by individuals with uncontrolled seizures or other neurological conditions. In certain populations, this approach is highly successful, but diet modifications should be done under the care of a physician or dietitian.

Easy Vegan Collard Green and Black Eyed Pea Soup

Growing up, my mom always made black eyed peas (for luck) and greens (for money) on New Years Day. That wasn't the only constant from year to year - she recently reminded me that New Years Eve was always a family affair and I remember feeling strange the first time I spent NYE on my own. To this day, we still text each other at midnight. It's funny how traditions last, even if they might look a little different over time. 

Maybe the years of traditions have me craving black eyed peas and collard greens throughout January. I can't get enough of the two! Add some cornbread and I could pretty much eat the combo every day. 

EASY VEGAN COLLARD GREEN AND BLACK EYED PEA SOUP

Ingredients
5 cloves garlic, minced
1 large yellow onion, diced
5 carrots, diced
1 tbsp olive oil
1 large bunch collard greens, chopped
2, 15 fl oz cans low sodium black eyed peas, drained, rinsed
2 qt low sodium vegetable broth
2 tsp miso
1 tsp cajun seasoning
2 tsp red pepper flakes
1/2 tsp kosher salt
pepper to taste (2-3x as much as salt)

Preparation
Using a food processor, roughly chop onion and carrots. Add olive oil to a large stock pot over medium heat. Add minced garlic and saute until fragrant. Add carrots and onions and cook until almost cooked through. Add chopped collards and let wilt, stirring occasionally. Add broth, black eyed peas, miso, and seasonings. Stir occasionally while allowing soup to come to a soft boil. Turn down heat and allow to simmer for 15 - 20 minutes. Enjoy with cornbread. (The best!) 

Happy New Year y'all! 

New Year, Same You

“ANEWtrition isn’t about quick fixes and magic bullets. Your long-term health and well-being deserve more. It’s time to make your New Year authentic and most of all, fulfilling.”

— Allison Knott, MS, RDN, LDN

It all started with my email. An undercurrent of frustration with constant New Year resolution conversation reached its boiling point while staring at my inbox. It's full of New Year’s attempts to inspire me to do things differently starting January 1st. From starting the year with a new diet to changing my budgeting habits, the subject lines simultaneously bring me a feeling of hope in a “new me!” and guilt in that “wow, maybe I’ve been doing it all wrong for an entire year or worse, a lifetime.” (Cue the total meltdown) I know I’m not alone in this. I hear it every day – “I will start my new diet in the new year” or “I’m joining a gym in the new year” or “I’ll change my spending habits and learn to save….in the new year.” January 1st brings a feeling of starting fresh, being different, and invokes the idea that we can suddenly be an improved version of ourselves. The feeling is so powerful that we continue to hold on to it year after year despite knowing through our own, personal research, that resolutions fail. And the guilt sets in when we realize that not only do we have personal challenges, but we are being reminded of them in full force this season - as if we haven’t been trying to face those challenges head-on for the last 365 days(!).

Let's be real. January 1, 2017 will be a New Year, but you will be the same you. The same you that worked every day in 2016 to be a better version of yourself. The same you that wakes up with the urging desire to maintain your mental and physical health. The same you that has the ability to transform in a second or the option to take your time in growth and transformation over months or years. The same you that will acknowledge the New Year on January 1st with excitement in knowing that every day brings the opportunity to grow. Embrace the same you. 

Starting today, ditch the idea that you’ll suddenly become a different person with a new relationship to food or a new acceptance of your body on January 1st and instead, realize that every day is your opportunity to take steps in the direction you want to go. Don’t fall into the trap of unsustainable diet extremes or drastic cleanses. You have the wisdom to know that dieting extremes ultimately lead to guilt, deprivation, or a feeling of failure. Own the fact that you didn't fail, but the diet failed you. Own the reality that January 1st isn't any more magical than this very moment. Own the fact that because you aren't making an extreme change or committing to a resolution doesn't mean that you're giving up or are resigning to be stagnant. 

Positive change doesn't happen at the stroke midnight. It happens when you give yourself permission to learn while understanding that you may stumble in the process. Be so humble that when you fall, you pick yourself up and move forward yet again. This New Year, discover your same you. Reacquaint yourself with what makes you feel your best.

Eliminate the negative, outside voices telling you what you should be, should do, or should look like and start with these three, simple steps to get back you in touch with your same you. 

1.       Unsubscribe and delete emails touting diet transformations, cleanses, or those sneaky new year, new you claims that make you feel like total shit. Am I right? 

2.       Unfollow toxic, unrealistic brands and people on all social media. You wouldn’t hang a before and after weight loss photo of a stranger on your bathroom mirror, would you? Don’t let those images hang in your memory day after day either. We're all different - we look completely different and we have our own ways of accomplishing our goals.  

3.       Write down one goal to begin working toward – today. Not the “lose weight because I think I should" kind of goal. I’m talking about those goals that are what you truly desire. You know, the kind that make you feel great inside and out. Now break it down into multiple, manageable goals and make them specific. Write one of them down and hang it in a place where you’ll see it every day.