Author Archives: Cherylanne Skolnicki

Shrimp with White Beans and Asparagus

THIS is what you should make for dinner this weekend! (If I do say so myself.) I ripped this recipe out of Health magazine a while back and have been passing over it in my recipe file for far too long. It finally made the cut this week…and WOW…I’m so glad it did! My kids scarfed it down, my husband raved about it, and I’m already planning for the next time I can make it. Yum. As if that endorsement weren’t enough, this takes 10 minutes of prep time and cooks in about 5 minutes. Amazing.

I made some adaptations to the original recipe which I’ve included in the version below. I added asparagus because I thought it needed more vegetables and asparagus is perfectly in season right now! I also decided to serve it over Israeli Couscous, which is the larger couscous that looks like little tapioca balls. I like the texture better than the super fine couscous you generally see in stores. You can find Israeli Couscous in the bulk foods aisle of Whole Foods or other grocery stores, or sometimes in a box near the rice in most grocery stores. If you can’t find it, don’t sweat it. I’m sure traditional couscous would work just fine! In case couscous is new to you, it’s basically just a tiny shape of semolina pasta, not a grain unto itself.

Shrimp with White Beans and Asparagus over Israeli Cous Cous
adapted from Health Magazine recipe

serves 4

1 10 oz. box (1.5 cups bulk) Israeli Cous Cous, cooked according to package instructions
1 lb. asparagus, cut into 1″ pieces, blanched (see below for instructions)
1 Tbsp. olive oil
2 Tbsp. butter, divided
2 garlic cloves, chopped
8 scallions, chopped (about 1 bunch)
1 lb. medium shrimp, raw, peeled and deveined
1 (15.5 oz) can cannellini beans, drained and rinsed
1/2 cup fresh parsley, chopped
2 Tbsp. fresh lemon juice
1 tsp. kosher salt
1/2 tsp. pepper

Cook couscous and set aside.

Heat 1 Tbsp. olive oil and 1 Tbsp. butter in large skillet over medium-high heat. Add garlic and scallions; cook 30 seconds.

Add shrimp and cook, stirring, 3 minutes or until they begin to turn pink.

Add asparagus, beans, parsley, lemon juice, remaining 1 Tbsp. butter, salt and pepper. Cook 2-3 minutes or until heated through. Taste and adjust seasoning as desired.

Serve over couscous.

How to blanch asparagus:
Wash and cut the asparagus into 1″ pieces. Place in a microwave safe bowl with 2 Tbsp water. Cover with plastic wrap. Microwave for 2 minutes on high. Immediately transfer asparagus pieces to a bowl of ice water to stop the cooking. After 2 minutes, remove cooled, blanched asparagus from ice water and set aside until ready to use.


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Fiber-licious


I’m told I spend a ridiculous amount of time extolling the virtues of fiber. My clients are probably sick of hearing me go on and on about how to squeeze more fiber into their daily dining plans. But, the truth is, fiber is so critical to a healthful diet that I can’t help myself from evangelizing its benefits!

What is fiber anyhow?
Fiber is basically the part of carbohydrates (fruits, vegetables, and grains) that cannot be digested. Fiber is only found in plant-based foods, never in animal-based foods. Most of us need 25-35 grams of fiber a day for optimum health, but most Americans get fewer than 15 grams a day. The best sources of fiber are things like:

  • Whole grains (in breads, cereals, or on their own)
  • Nuts and Seeds
  • Beans and other legumes
  • Fruits and vegetables

So what’s so great about fiber?

1) Fiber helps to fill you up and create a feeling known as “satiety”- a.k.a. a happy belly!
If you only know one thing about fiber this is probably it! Fiber is Filling with a capital “F”. The difference between a 200 calorie bowl of cereal with 12 grams of fiber and a 200 calorie bowl with 0 grams is unbelievable both in terms of how satisfied you’ll feel after eating it and how long you will stay satisfied.

2) Fiber eases constipation and promotes regularity.
Did you know that constipation is America’s most common digestive complaint? And in nearly all cases, it is treatable by increasing the intake of fiber. Since our processed-food-dependent American diet has had nearly all of the fiber stripped out of it, constipation has crept into the lives of many unsuspecting consumers.

3) Fiber can help to prevent a number of diseases, like heart disease, certain cancers, and diabetes.
‘Nuff said.

4) When you eat more fiber, you instinctively eat LESS overall!
There’s data to back this up, folks. According to Dr. Neil Barnard, author of Food for Life, and part of the Physician’s Committee for Responsible Medicine, for every incremental 14 grams of fiber consumed, calorie consumption goes down by about 10%…naturally! This happens because fiber is so filling that is acts as a natural appetite suppressant. How cool is that?

Ok, I’m sold. Now, how do I get more fiber in my life?

1) Load up at breakfast!
Choose a cereal with at least 6 grams of fiber/cup – some have considerably more – or a high fiber bread to make your toast. Add fruit (especially berries) for another fiber boost.

2) Consciously choose one more power-packed option during the day.
This could be 2 slices of high fiber bread for your lunch sandwich or a brown rice and beans side dish at dinner…but try to get another 12 grams or more from this choice.

3) Choose whole grain, high fiber carbohydrates at every opportunity.
Crackers, breads, cereals, pastas, rices, grains…always choose the least processed (aka highest fiber!) option available.

4) Add fruits and vegetables liberally!
Every time you are headed to the kitchen for a meal or a snack, think about how you can incorporate a vegetable or fruit into that eating occasion. Every. Time. (Hint: the skins often have the most fiber so try not peeling them to preserve all the health benefits!)

So there you have it, a short primer on fiber. I hope you’ll be inspired to try adding more fiber to YOUR life. I think you’ll be amazed by the results this simple change can produce.

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Would somebody hand me a microphone?

A couple of weeks ago, I posted about Jamie Oliver’s Food Revolution. While I continue to be a huge supporter of what he’s trying to accomplish (namely getting Americans to eat real food, made in their own kitchens, more often), I was less than impressed with his appearance on Dr. Sanjay Gupta’s Fit Nation show on CNN this weekend…

To begin, the two of them went to a grocery store where Jamie was supposed to outline his shopping recommendations for families, before returning to the studio for more Q&A. I was watching while I was on the elliptical machine – in fact, I extended my workout to catch this piece that CNN had plugged – and I was so disappointed in the whole thing.

Jamie has center stage in America right now on the topic of healthful eating, and he’s earned it with a host of food-related credits to his name. He grew up in the restaurant business and had his own TV show (The Naked Chef) by the time he was 25. He’s published a number of cookbooks, has his own magazine, owns multiple restaurants, and has become quite a food activist in recent years. All this to say he has EARNED the stage he’s enjoying with his Ryan Seacrest-produced 6-episode show. Yet his answers to pretty easy questions from Dr. Gupta really missed the mark. I found myself thinking “How do I get my hands on that microphone?” And then I remembered my blog….

So here goes – should CNN ever decide to ask me any of the questions they asked Jamie, here’s what I’d say!

Q – Cherylanne, if I’m in charge of grocery shopping for a busy family, what are the top 3 things you’d tell me to think about when I get into the store?

A – The first thing I’d say is to think BEFORE you get to the store! Having a plan and a list before you shop is absolutely critical to your success throughout the week. Second, I’d say to load up your cart with fresh foods by shopping the perimeter of the store, where all the produce, meat, dairy, and seafood is located. Most of the highly processed foods are housed in the aisles, so shopping mostly the perimeter is one easy way know you’re getting the most wholesome ingredients for your family. Third, I’d plan for most dinners to include a protein, a high-fiber whole grain, and at least one vegetable or fruit. That way, if you keep your freezer stocked with good quality, lean proteins (chicken, fish, lean pork, lean beef, beans, tofu) that you buy in bulk, and your pantry stocked with high fiber whole grains (brown rice, quinoa, whole wheat pasta, high fiber whole grain breads and crackers, sweet potatoes) then most of your “weekly” shopping trip can be focused on fruits, vegetables, and dairy. This makes shopping a breeze and you are never more than a few ingredients away from a healthy dinner!

Q – What about all that stuff in the middle aisles…don’t we need some of it? I mean, it takes up about 90% of the store real estate!

A – I’m most concerned about the heavily processed “convenience foods” that fill the aisles. If you are a savvy label-reader, you can certainly incorporate some items from the center aisles into a healthful diet. For example, cold breakfast cereal is one thing most homes in America have on hand. But the range of nutritional density up and down that aisle is staggering. Read labels! Look for high fiber, low sugar cereals that will start your day with a boost of slow-burning energy. Many (okay MOST) cereals, even the ones labeled “Whole Grain” by food marketers, are just the opposite – high in sugar and low in fiber. Beyond that, frozen vegetables can be real time savers for busy families and as long as they are not prepared with sauces, they can be every bit as nutritious as fresh vegetables! Pasta, rice, spices, canned beans, and broths are all in the center aisles and make it into my family’s cart nearly every week.

Q – Doesn’t it take a lot of TIME to cook if you are doing it without convenience foods? Between work and my kids’ activities, there is barely any time to put a meal on the table!

A – There are so many dinners that can be on the table in 15 minutes or less. As you plan your week, you’ll see where your crunch points are and can choose the simplest meals (or leftovers!) for those nights, and save any meals that require more preparation time for the weekends or for nights with fewer activities. I think if you can grill a piece of meat, bake a potato in the microwave, and steam a vegetable or toss a salad, you are about 15 minutes away from dinner any night of the week.

Q – What’s the biggest mistake people make when grocery shopping?

A – I think one of the biggest mistakes is believing the food marketing claims on the front of packages. Today, nearly EVERY food in the store that has a package is making a health claim – like “whole grain” or “zero trans fat” or “all natural”. But the truth is actually revealed not on the front label, but in the ingredient list and nutrition label. For example, even if the front of the package says “whole grain”, if there are less than 3 grams of fiber per serving, you really can’t feel like there are enough whole grains in there to matter! I encourage people to become savvy label readers before they settle into routinely purchasing an item for their family. It really makes a difference!

So there you have it…a bit of my first mock interview with CNN…what other questions would you ask if YOU were the reporter? Maybe I’ll do future Q&A posts here to practice!

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