NW Kidney Centers

You Are What You Eat: Savoring the abundance of fall

Guest — Tue, 15 Oct 2013 22:51:52 +0000

Guest (not verified) Tue, 10/15/2013 - 3:51pm

An example of pear crisp. (This one also has apples in it.)

Photo by Stacy Spensley (Flickr/CC)

By Katy Wilkens, MS, RD

Leaves are swirling around in the garden, which means it’s time to pick my fall harvest before the weather turns nasty!

Here are some ways to use the abundant fruits and vegetables you’ll find in the Pacific Northwest in the fall:

Asian pears: The wonderful, crunchy and apple-like texture of these fruits is best fresh in salads, or baked, where they stand up very well.
Beets: These great root vegetables will keep for months in your refrigerator. Try them in a beet salad with blue cheese and hazelnuts or walnuts. Use plain oil, vinegar and fresh basil to flavor.
Brussels sprouts: Brussels sprouts will be sweeter after the first frost. Roast or stir fry to let their nutty flavor shine through.
Cabbage: Nothing keeps as well as cabbage, and it’s great in salads.
Carrots: A true winter staple, carrots are a tasty addition to your favorite marinara sauce. Or try the glazed carrots below.
Greens: Get all the great vitamins you need with spinach, mustard greens, kale, collard greens or beet greens.
Winter squash: Using your barbecue in the winter may seem odd, but you’ll love these roasted harvest vegetables so much, you’ll do it often.

Fruits and vegetables are great sources of potassium. For those with healthy kidneys, the more potassium you eat, the better your blood pressure and overall health.

Glazed carrots

6 carrots, cut on bias
1/2 cup of water
3 tablespoons sugar
1 tablespoon butter, cut into 4 pieces
2 tablespoons fresh lemon juice
Black pepper to taste

Bring carrots, water and 1 tablespoon sugar to boil. Cover and reduce heat, simmering 5 minutes. Uncover and reduce 1-2 minutes. Add butter and remaining sugar. Stir 3 minutes. Remove and add lemon juice. Serves four as a side.

Nutritional information:
Calories: 101, Carbohydrates: 19 grams, Protein: 1 gram, Sodium: 68 milligrams

Pear crisp

¾ cup coarsely chopped nuts
½ cup unbleached all-purpose flour
¼ cup packed light brown sugar
4 tablespoons granulated sugar
¼ teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1/8 teaspoon salt
5 tablespoons unsalted butter, melted
1 teaspoon cornstarch
2 teaspoons juice from 1 lemon
3 pounds (6-7 medium) pears, or Asian pears, ripe but firm

Adjust oven rack to lower middle position and heat oven to 400 degrees. Process nuts, flour, brown sugar, 2 tablespoons granulated sugar, cinnamon, nutmeg and salt in food processor until nuts are finely chopped, about nine 1-second pulses. Drizzle butter over flour mixture and pulse until mixture resembles crumbly wet sand, about five 1-second pulses, pausing halfway through to scrape down sides and bottom of work bowl. Set aside while preparing fruit.

Whisk remaining 2 tablespoons granulated sugar, cornstarch and lemon juice in a large bowl. Peel pears, then halve and core each. Cut each half into 4 wedges and then cut in half crosswise (pieces should be about 1½ inches). Gently toss pears with sugar mixture and transfer to 8-inch square baking dish.

Sprinkle topping evenly over fruit, breaking up any large chunks. Bake until fruit is bubbling around edges and topping is deep golden brown, 45 minutes. Cool on wire rack until warm, at least 15 minutes, and serve. Serves 6.

Calories: 323, Carbohydrates: 42 grams, Protein: 5 grams, Sodium: 4 milligrams, Protein: 5 grams, Sodium: 4 milligrams

The recipes in this column are meant for people who want to keep their kidneys healthy and blood pressure down by following a low-sodium diet. In most cases, except for dialysis patients, a diet high in potassium is thought to help lower high blood pressure. These recipes are not intended for people on dialysis without the supervision of a registered dietitian.

[Katy G. Wilkens is a registered dietitian and department head at Northwest Kidney Centers. She has a Master of Science degree in nutritional sciences from the University of Washington. See more of her recipes at www.nwkidney.org.]

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You Are What You Eat: Back to soups for fall

Guest — Thu, 03 Oct 2013 17:09:58 +0000

Guest (not verified) Thu, 10/03/2013 - 10:09am

An example of Italian wedding soup

Photo by Tom Ipri (Flickr/CC)

By Katy Wilkens, MS, RD

There is that certain twinge in the air that tells you fall is on the way. With summer winding down, kale is back in my garden and new potatoes are just coming out of the earth. I am ready for fall foods like homemade soups, stews and chili.

The Italian wedding soup my son made the other night brought a glow to my insides. It wasn’t just from the soup itself, but knowing that the soup used the natural goodness of the garden – fresh veggies we had just harvested. The judicious use of a few pieces of low-sodium bacon for flavor meant he didn’t need to add any salt.

Tummy-warming meals can be made low-salt and healthy. Cook a big pot on the weekend to last you several meals, or freeze soup for a quick dinner when you don’t have time to cook.

Victor’s Italian wedding soup

Fresh ground turkey or pork should not have salt added. Check for a nutrition label on the package. If it has a label, chances are the meat is salted. Fresh turkey or pork should have less than 20 milligrams of sodium per ounce.

1 onion, diced
4 cloves garlic, minced
1 pound fresh ground turkey or pork
6 slices low-sodium bacon, chopped finely
8 cups water
2 large bunches of kale, chopped
¼ cup fresh tarragon, chopped
2 teaspoons fresh thyme, chopped
¼ cup fresh parsley, chopped
Splash of half and half or cream
Grated parmesan cheese
Fresh ground pepper

Sauté onion and garlic until translucent in pot, then add ground meat and bacon and brown. Add water and simmer about 20 minutes. Add kale and fresh herbs, simmer just until they turn bright green and you can chew a leaf. Serve with a splash of half and half or cream, a sprinkling of grated parmesan cheese, and fresh ground pepper.

Serves 6-8.

Nutritional information:
Calories: 164, Carbohydrates: 5 grams, Protein: 18 grams, Sodium: 163 milligrams

Black bean tortilla soup

2 cups dry black beans
8 cups water
1 onion, diced
4 cloves garlic, minced
4-6 boneless chicken thighs, skin removed and chopped
2 chicken breasts, chopped
4-6 diced fresh tomatoes or 1 can low-sodium tomatoes
2 additional cups water if needed

Toppings:

Corn tortillas, toasted
1 bunch of fresh cilantro, chopped
Fresh avocado, chopped
Fresh tomato, chopped
Fresh jalapeno peppers, chopped
Fresh Mexican queso fresco
Sour cream

Soak beans overnight. Cook in a pot with 8 cups water for about 1 hour. Sauté onions in a pan. Add garlic and chicken and brown. Add all to the pot of beans with the tomatoes, adding more water if needed. While soup simmers for about 15-20 minutes, cut corn tortillas in strips and pan fry. Drain on paper towels. Chop up other garnishes and put in small serving bowls. Serve soup, letting guests add their desired toppings.

Nutritional information (excluding toppings):
Calories: 157, Carbohydrates: 12 grams, Protein: 19 grams, Sodium: 73 milligrams

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Cooking in the wild: salt-free camping meals

Guest — Tue, 27 Aug 2013 15:32:55 +0000

Guest (not verified) Tue, 08/27/2013 - 8:32am

Spicy noodles

Photo by Flickr user jeffreyw (CC)

By Katy Wilkens, MS, RD

I recently took an 8-day, 65-mile kayak trip around Orcas Island. Our meals were wonderful, and the ocean was the closest my food got to salt.

It amazes me how high in salt most backpacking and “instant” meals are. Some of the “just-add-water” pouch meals have more salt in them than two hikers should have in one day, much less in one meal.

Cutting the salt out of your food when you are camping is easy, and it’s easy on your blood pressure, kidneys and heart too. Pack your own food for less salt, less money and more flavor than freeze-dried, canned or dehydrated foods.

People are always surprised at the food I take camping. Many foods keep better than you think. Cheddar cheese will keep a week on the trail, zucchini have stayed fine in my kayak for two weeks, and I am a fan of the new, little sweet peppers, which hardly weigh anything and will last a week.

A box of standard macaroni and cheese contains enough salt for you for two days. The homemade version below is tastier, healthier and takes the same amount of time to cook. The spicy noodles and couscous recipes don’t take much fuel, always a concern when you are carrying your supplies. Rinsing canned shrimp or chicken will remove more than 80 percent of the salt, a trick you can use at home as well.

Always try new recipes at home before taking them into the wild to be sure you have everything you need.

San Juan spicy noodles

1 half or full jalapeno pepper, chopped finely
1 small zucchini, chopped finely
1 small red sweet pepper, chopped finely
1 carrot, grated or chopped finely
1 tablespoon olive oil
1 can shrimp or chicken, rinsed
2 tablespoons orange peel, grated
1 package angel hair pasta

Over backpacking stove, stir fry veggies in oil until tender. When done, add rinsed chicken or shrimp and orange peel. Set aside. Boil water for noodles, drop noodles in, boil only about 45 seconds. Drain water and pour veggie mixture over noodles. Serves 4.

Nutritional information (per serving):
Calories: 354; Carbohydrates: 46 grams; Protein: 23 grams; Sodium: 99 milligrams

Sucia seashells and cheese

2 tablespoons butter
2 tablespoons flour
1 cup water
½ cup powdered milk
1 teaspoon dried mustard
½ teaspoon cayenne pepper
3 cups small seashell macaroni
1 cup cheddar cheese, grated

Melt butter in saucepan. Add flour and stir until light brown. Slowly add 1 cup water mixed with powdered milk and seasonings. Stir until thickened. Set aside. Over backpacking stove, boil water, then add pasta. When pasta is done, drain water, stir in sauce and grated cheese. Serves 6.

Nutritional information (per serving):
Calories: 334; Carbohydrates: 47 grams; Protein: 14 grams; Sodium: 150 milligrams

Point Doughty couscous

3 cups boiling water
2 cups couscous
5-7 saffron threads or powdered saffron
1 tablespoon oil
1 small zucchini squash, diced
1 small red pepper, diced
1 stick celery, chopped
4 tablespoons cashews or peanuts
1 teaspoon dried onion flakes
1 tablespoon curry powder
4 tablespoons raisins

On a backpacking stove, boil water, add couscous and saffron, then remove from heat, cover and set aside for 5 minutes. Meanwhile, sauté veggies, nuts, onion flakes and curry powder in oil. Fluff couscous with fork, stir in veggies and raisins, and serve. Serves 8.

Nutritional information (per serving):
Calories: 232; Carbohydrates: 41 grams; Protein: 7 grams; Sodium: 16 milligrams

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You Are What You Eat: Crazy about chocolate

Guest — Tue, 13 Aug 2013 18:57:00 +0000

Guest (not verified) Tue, 08/13/2013 - 11:57am

With Katy Wilkens' recipe, you can make your very own molten chocolate cake.

Photo by Dave Gammon (Flickr/CC)

By Katy Wilkens, MS, RD

Most would agree that chocolate is one of the best treats for indulgence. But why is it so pleasing? Interestingly, one of the main reasons chocolate has such universal appeal has to do not with its flavor, but its texture.

Chocolate is special in that its fat molecules have melting points just below body temperature. This gives chocolate its creamy texture and “melts in your mouth” feel.

Chocolate is high in flavonoids, which are a kind of antioxidant. Dark chocolate and cocoa powder have more antioxidants than other chocolate. You also can get flavonoids from fruits and veggies – usually for a lot fewer calories.

So if you are eating chocolate for your health (what a good excuse!), use dark chocolate for its lower sugar content, or better yet, use cocoa powder, in your baking. For 1 ounce of unsweetened chocolate, substitute 3 tablespoons dry cocoa + 2 tablespoons sugar + 1 tablespoon of vegetable oil.

By the way, most chocolate recipes don’t need salt, which can contribute to heart and kidney problems. If your favorite chocolate recipe calls for salt, try leaving it out and instead add a teaspoon of vanilla, a healthier flavor enhancer.

Molten chocolate cakes

2 tablespoons butter, for greasing tin
2 teaspoons sugar
1 stick unsalted butter
1/2 teaspoon ground cinnamon
Pinch of cayenne pepper
Pinch of nutmeg
6 ounces semisweet chocolate, chopped
1/2 cup all-purpose flour
1 ¼ cups powdered sugar
3 large eggs
3 large egg yolks
1 teaspoon vanilla
1/4 teaspoon almond extract

Preheat oven to 400 degrees. Grease muffin tin, then sprinkle with granulated sugar. In a saucepan or double boiler, combine the butter, cinnamon, cayenne, nutmeg and chocolate over low heat. Stir frequently until melted and smooth. Let cool slightly. In large bowl, whisk together flour, powdered sugar, eggs and yolks, and vanilla and almond extracts until creamy. Add melted chocolate to batter and fold in. Fill prepared tin about two-thirds full for each cake. Bake until tops are stiff and cracked and the edges darken, 12 to 14 minutes. Cool about 5 minutes. Loosen edges of cakes, then invert onto plates while warm. These freeze well, if you want to save them for a rainy day!

Serves 12.

Nutritional information (per serving):
Calories: 268, Carbohydrates: 28 grams, Protein: 4 grams, Sodium: 22 milligrams

Low-sugar chocolate orange cookies

This is a great chocolate treat for anyone with diabetes.

1½ cups flour
½ cup unsweetened cocoa
1½ teaspoons baking powder (low-sodium, if you can find it)
½ cup plus 1 tablespoon margarine or butter
2 tablespoons powdered artificial sweetener*
2 eggs
1/3 cup orange juice
1 cup raisins or chocolate chips

Preheat oven to 375 degrees. Whisk together flour, cocoa and baking powder. Beat butter or margarine at medium speed until creamy, beat in artificial sweetener. Add eggs, one at time, and beat in well. Add dry ingredients alternately with orange juice. Stir in raisins or chocolate chips. Drop by the teaspoon on ungreased baking sheets. Bake 8-10 minutes.

* Use a sweetener that has an equivalent of one teaspoon to ¼ cup sugar.

Yields 4 dozen cookies.

Nutritional information (per serving, two cookies):
Calories: 123, Carbohydrates: 14 grams, Protein: 2 grams, Sodium: 8 milligrams

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molten chocolate cakes

chocolate orange cookies

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You Are What You Eat: Sun worship and summer picnics

Guest — Tue, 16 Jul 2013 18:50:02 +0000

Guest (not verified) Tue, 07/16/2013 - 11:50am

Photo by Steven Depolo (Flickr/CC)

By Katy Wilkens, MS, RD

Summer days in the Northwest are the best. The sun is out and the evenings are long –- it’s the perfect time to pack a picnic and enjoy your meals outside!

You don’t need a fancy picnic basket with matching silverware to take your meals for a spin. Just pack a paper bag with plastic forks, napkins, paper plates and a water bottle, along with a few treats. If your picnics are low in sodium, they will give you and the people you care about many more years of health to enjoy all those sunsets together.

Picnics can be simple: a loaf of bread, a wedge of cheese and fresh peaches or plums. Somehow real food tastes better sitting in the warm grass by a lake or on a driftwood log. To make picnics even more fun, try adding just one or two dishes you fix ahead. Make one of the tasty low-sodium treats below and have a friend bring another one, so no one is stuck doing all the cooking ahead. Buy a bag of fresh peaches, berries, apricots or plums on the way, and serve them sliced with a sprinkling of brown sugar and a dollop of sour cream for a perfect end to a perfect day.

Deviled eggs

12 large eggs
1/4 cup mayonnaise
1 teaspoon yellow mustard
Paprika

Boil eggs in a pot of water until hard-boiled, about 15 minutes. Drain eggs, let cool.

Peel off the shells and cut eggs in half, lengthwise. Remove yolks and mash in a mixing bowl until crumbly. Mix in the mayonnaise and mustard.

Spoon the mixture into each egg and sprinkle with paprika for added color. Place in the refrigerator to cool before serving.

Nutritional information (per serving, two deviled egg halves):
Calories: 110, Carbohydrates: 1 gram, Protein: 6 grams, Sodium: 92 milligrams

Broccoli brown rice salad

To make this a main course salad, add chilled cooked or canned salmon or tuna, sauteed tofu, paneer cheese, and/or hard-boiled eggs.

2/3 cup raw brown rice
2 cups broccoli florets
1/4 cup chopped onion
1 cup shredded carrots
1 cup diced celery
1 tablespoon lemon juice
1/2 cup mayonnaise or yogurt, or ¼ cup each
1/4 teaspoon Worcestershire sauce
1/4 cup chopped fresh parsley
2 tablespoons fresh tarragon
Canned salmon, tuna, tofu, paneer, hard-boiled egg (optional)

Cook rice, rinse with cold water and drain. Meanwhile, boil about 4 cups of water. Cut broccoli into bite-size pieces. When water is boiling, add broccoli and cook about 2-3 minutes, until broccoli turns bright green. Remove and plunge into ice water. Drain and chill. Add onion raw or saute onion in a small amount of oil for a milder flavor. Add all ingredients to rice. Toss lightly. Refrigerate until serving.

Nutritional information (per ½-cup serving):
Calories: 83, Carbohydrates: 9 grams, Protein: 3 grams, Sodium: 99 milligrams

Fruit and cream

Fresh raspberries, strawberries, peaches, apricots or plums
1-2 tablespoons brown sugar per person
1/4 cup sour cream per person

Slice the fruit at the picnic site. Put in individual paper cups. Dollop with sour cream and sprinkle with brown sugar. Watch the sun set.

Katy G. Wilkens is a registered dietitian and department head at Northwest Kidney Centers. She has a Master of Science degree in nutritional sciences from the University of Washington. See more of her recipes at www.nwkidney.org.

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