Knox Events for Weekend of April 1 - 3

Covenant Health Knoxville Marathon
Saturday, April 2 - Sunday, April 3 @ Knoxville Convention Center/World's Far Park in Downtown Knoxville

• Health and Fitness Expo, Saturday, 9:00am - 8:00pm
• Covenant Kids' Run, Saturday: 6:00pm
• Wheelchair and Handcycle Participants, Sunday: 7:25am
• Marathon, Half Marathon, 4-Person Relay, Sunday: 7:30am
• 5K, Sunday: 7:45am

This year's Covenant Health Knoxville Marathon is this weekend! Are you participating? If so, don't forget to pick up your race packet on Saturday at the Health and Fitness Expo. The website is full of information, including parking and weekend schedule of events. 

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22nd Annual River Rescue

Saturday, April 2 @ Various locations along the Tennessee River shoreline in Knox, Blount, and Loudoun counties

River Rescue is a community wide program that coordinates the pick-up of debris and litter along the 50-mile shoreline of the Tennessee River from its headwaters to Fort Loudon Dam. To volunteer, contact Sarah Brobst at (865) 577-4717 ext. 24 or sbrobst@ijams.org.

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Knoxville Alzheimer's Memory Walk

Saturday, April 2 @ Knoxville's Second Presbyterian Church, 2829 Kingston Pike near Sequoyah Hills

• Registration: 9am
• Opening Ceremony: 10am
• Memory Walk Ribbon Cutting: 11am

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Knoxville First Friday
Friday, April 1 @ Downtown Knoxville

 Downtown is the place to be on the first Friday of the month! Market Square and the downtown area have lots of fun things going on this Friday. You'll get in plenty of steps as you take part in the gallery walk downtown. Performances and food specials are also available. 

Dietary Changes for Pre-Diabetes

If you've been diagnosed with pre-diabetes; it's time for a dietary tune-up.  You can take action to delay or even prevent getting diabetes through lifestyle changes!

Two major recommendations to reduce the chances that pre-diabetes will lead to diabetes are losing weight if you are overweight, and increasing your physical activity.  Those extra pounds are actually making hormones that increase your chances of getting diabetes.  You can decrease your chances of developing type 2 diabetes by up to 50% just by losing 7-10% of your weight.

The first step to changing your way of life is to evaluate yourself - are you the type of person who maintains change when it's done all at once or do you do better at gradually changing?  Most people maintain change   permanently if lifestyle changes are gradual.  Remember that it takes up to three weeks of practice for a new habit to take hold!

The Harvard School of Public Health recommends these four dietary changes:

• Eat more whole grains
• Eat less sugar
• Limit red meat and avoid processed meat
• Choose good fats instead of bad fats

Here are 10 tips for fitting these changes into your daily life:

1. If you eat breakfast cereal, choose a cereal containing at least 5 grams of whole grain fiber per serving.   Likewise, look for bread with at least 3 grams of whole grain fiber per slice.
2. Add beans to your diet:  Pinto beans, black beans and fat-free refried beans are some popular choices.
3. Make a meatless meal at least once a week.  Dishes based on beans, lean fish, roasted vegetables and salads can be tasty and satisfying.
4. This is huge:  Decrease or eliminate sugar-sweetened drinks.  This includes sodas other than diet sodas, and sweet tea, unless using artificial sugars.  If you choose to drink soda, experiment with different brands and flavors of diet sodas to find one that you enjoy.
5. When dining out, choose salads, grilled chicken or fish and fruit salads.  Restaurants are now serving many more healthy choices!
6. At home, switch to cooking with liquid canola or olive oil instead of with shortening and lard.
7. Switch from butter to margarines and spreads that do not contain trans fats.  Also use low-fat or light versions of foods like sour cream, cream cheese and mayonnaise.
8. Nuts contain good fats.  Enjoy them in moderation - no more than 15 - 20 nuts at a time!
9. Switch to skim or 1% milk and reduced fat cheeses.
10. Plan ahead: pack a fruit, a few nuts or another healthy snack before leaving home.  Peanut butter sandwiches on whole wheat bread are delicious!

By making these changes in your daily eating habits, you will be taking good care of yourself and investing in your health.  Remember to be patient with yourself:  It takes time to create new habits.

Submitted by:

Karin Adler RD, LDN

Clinical Dietitian

Parkwest Medical Center

kadler@covhlth.com

"What Does the Dietitian Order?" @ Peerless

Reviewed on March 14, 2011 by Kristen Jackson Slusher, MS, RD, LDN

3 out of 5 Forks

Peerless  Restaurant, since 1938 – Big on seafood, Famous at Steak!  Well, I admit, I did not order the steak, but I did have the seafood!  It was a tough decision to make from their vast array of choices.  After some deep contemplation, I decided to go with the 9 oz fillet of the highest quality New Orleans Grilled Salmon with seasoned butter (on the side), served with a baked potato and fresh vegetable of the day.  I also tried the Famous Grecian Salad with fresh mixed greens, celery, peas, wine ripened tomatoes, Kalamata olives, feta cheese, and pepperoncini, tossed in a Grecian vinaigrette.  I would have asked for the dressing on the side, but did not think to ask before hand.  That is typically the norm for me when ordering, just not this time.  Rolls were served to our table as well, although not whole wheat rolls, unfortunately, but an appropriate size roll and baked to perfection!

Recipes: Sweet Potato Enchilada Bake

I'm a sucker for cashmere. It's soft, cozy, warm, luxurious, and makes me happy just feeling/looking at it. I stalk my favorite catalogs until their cashmere offerings go on sale, then I pounce like a snow leopard. I have a friend who has cashmere PJs, and I want to break into her house and steal them. Of course, if I had them, I would never leave my couch, therefore preventing me from going to work, which would prevent me from making the funds necessary to feed my fetish. Guess I'll just have to settle for sweats and a soft, cozy, warm, luxurious Doberhound next to me. Not a bad deal :)

But I did find the cashmere of food: sweet potato enchiladas. Creamy, rich, cheesy, warm, and unique; if cashmere were edible, that's what it would be. The bonus points come from the minimal hands-on work and light price tag of this meal. And yes, I do appreciate the nutrition component-- for cheesy comfort food, it actually packs quite a lot of nutrients. Whoa, sorry to go all dietitian on you. Let's talk about butter (there, I'm back!).

I found this recipe on the Mindika Moments blog, which is very fun and full of tasty recipes. I modified it a little to make it into a casserole instead of individual enchiladas, and it turned out really well. The original recipe also calls for cooked chicken, but I felt that would be too much going on with the sweet potatoes and beans. I baked the sweet potatoes in the morning while I walked the hounds, so when din-din time rolled around that night, they were all baked, cooled, and ready to mash. Seriously, these took about 15 minutes to prepare with the cooked sweet potato. Ironic, since it took me about 15 minutes to stop staring at my favorite cashmere gloves from Garnet Hill. I think it's fate. Just sayin' :)

Sweet Potato Enchilada Bake

Adapted from mindikamoments.com

Printable recipe here

Serves 6-8

2 large sweet potatoes

1 8-oz package cream cheese, softened (I used full fat, but feel free to be less indulgent)

4 green onions, chopped

2 tsp chili powder

2 tsp ground cumin

1 tsp dried oregano

1 tsp salt

1 tsp ground pepper (I used my fave, California Seasoned Pepper from Penzeys)

1 can black beans, drained and rinsed

12 7" corn tortilla

1 19-oz can red enchilada sauce (best on the market is Frontera Grill brand, from Mexican food chef and guru Rick Bayless... you can find it in most stores and it's totally worth it!)

1 16-oz package Mexican blend shredded cheese

Bake sweet potatoes for about an hour at 400 F, or until soft. Turn oven down to 350 F.

Diet's Role in Cancer Prevention

I work at a cancer center in Knoxville, and one of the questions that people often ask me is whether there are any foods that they should definitely eat or avoid.  This is one of those questions that makes you wonder- what is the role of diet in cancer?  Diet is really about an overall average of what you’re eating. If you mostly eat healthy foods (you know what those are! Fruits, veggies, whole grains, beans- just like your mama told you) then an occasional splurge on a hotdog or ice cream isn’t going set off a cancer bomb in your body.  Likewise, if you habitually eat lots of processed snacks, convenience dinners, large servings of meat and processed meats, and get little exercise, then taking a multivitamin or even a plant-sourced nutritional supplement isn’t going to stop the train wreck that your diet is causing to many aspects of your health.

There is no food that by itself will cause cancer, and there is no food that by itself will prevent or cure cancer.  An overall healthy eating plan along with exercise and weight control (which, conveniently, are related), will help create an environment in your body that is hostile to cancer and promotes health.  Some people do develop cancer despite a healthy lifestyle, but they tend to have better outcomes. And who knows? They may have developed cancer years earlier, or a much worse case, if they hadn’t been taking care of themselves.

So my point is, its good to eat more plants, less animal to prevent cancer.  You may need to alter this proportion if you are currently going through treatment.  But there are no foods that you absolutely must give up, or absolutely must include.  Also keep in mind that you can’t cure cancer with only a healthy diet. If you could, I would be a rich woman.  Diet functions slowly and consistently to affect health, and when you have cancer you need something that takes effect quickly- like chemo and radiation.  Diet can help, but it won’t cure cancer by itself.

How do you promote health and prevent cancer? In the words of Michael Pollan, “Eat food, mostly plants, not too much.”  And enjoy the taste and satisfaction that a healthy diet will give you!

Submitted by:
Anna Gewecke, MS, RD, LDN
(865) 305-8099

agewecke@utmck.edu

"What Does the Dietitian Order?" @ Jason's Deli

Reviewed February 13, 2011 by a local RD

3 out of 4 Forks

The staff at Jason's Deli is very friendly and willing to answer any questions, or modify any dish to meet the needs of a customer.  I enjoy the option of ordering a half sandwich and the salad bar. I usually order a half Big Joe or California Club sandwich with a side salad (the salad bar) and that comes at a reasonable price of $7.99. There is also an option to get a half sandwich and soup or half sandwich and fruit for $6.99. The salad bar is unlimited and provides a variety of lettuce options (iceberg, romaine, and spinach), many different vegetables, peas, sunflower seeds, hummus, yogurt, and light/low sodium salad dressings.

The prices at Jason’s Deli are very competitive with restaurants of similar nature. Each sandwich comes with at least one vegetable such as sprouts, lettuce, avocados, tomatoes, or onions. Sandwiches also come with the option to use whole wheat bread instead of a croissant or white bread. Jason's Deli has a “light” menu with calories, total fat, and total saturated fat included on the menu underneath each menu item. The majority of the sandwiches/wraps come with regular or baked chips and a pickle; however, the menu includes specific sandwiches that have the option of choosing fresh fruit as the side item (which comes at no extra charge). You can order a sandwich (that does not specifically come with the option of fresh fruit as a side) and the fruit would be an extra $1.49.

Menu and nutrition information is available online. Overall, the restaurant is a very pleasant place to dine.


Submitted by:
Knoxville RD

Jason's Deli has multiple locations in Knoxville and offers both take out and dine in options. This restaurant received 3 out of 4 forks because there is an additional charge to substitute for some side dishes (one fork was dropped because appetizers are not available).

"What Does the Dietitian Order?" @ Stir Fry Café

Reviewed March by Anna Gewecke, MS, RD, LDN

4 out of 5 Forks

St Patrick’s Day was a beautiful day, and I didn’t feel like cooking dinner, so my husband and I decided to eat dinner on the patio of the Knoxville Stir Fry Café.  We both thoroughly enjoyed our meals!  It had been a while since we’d eaten there, so we took some time to peruse the menu.  I hadn’t thought about or noticed before, but they have several healthy looking appetizers, unlike so many of our other Knoxville area restaurants.  That being said, most restaurants, Stir Fry Café included, give such large portions of their regular meals, that you really don’t need an appetizer.

So what did I order? I was able to make a special “mix and match” type order, with no trouble from our waitress. I wanted red curry sauce with lots of veggies and tofu, and didn’t see anything like that on the menu, so I ordered the Mixed Vegetables from the vegetarian menu with the red curry sauce and brown rice (of course! I am a dietitian after all), and added tofu. The tofu cost me extra, because neither Mixed Vegetables nor Racha Vegetables have tofu included. (As an aside, I think that’s really silly. If you’re going to label something as “vegetarian” don’t just make it without meat! Put some other protein source in it! Vegetarians and flexitarians need protein too.) I’m sure the red curry sauce had a ton of fat in it because it was made with coconut milk, but it sure was delicious! It probably would have been wise to order it light on the sauce.  

My husband ordered the Chicken Broccoli stir fry with the house brown sauce, and also really enjoyed his meal.  I liked that he got plenty of broccoli with his order.  Something we both enjoyed was the left-overs.  One thing that Stir Fry Café does right is serve your meals in a serving dish, so you can scoop it onto your own plate.  I like this, because I was able to scoop less than half the rice I was served, and top it with less than half the stir fry I was served, as opposed to feeling like I had to stop myself from eating all the food on my plate. It just wasn’t there to begin with, so it was easier to pay attention to how full I was, and easier to take it home to enjoy later. And enjoy it I did! 

Recipes: Fruit Salsa with Cinnamon Chips

Fruit Salsa with Cinnamon Chips

From Taste of Home

Ingredients:

• 1 cup finely chopped fresh strawberries
• 1 medium navel orange, peeled and finely chopped
• 3 medium kiwifruit, peeled and finely chopped
• 1 can (8 ounces) unsweetened crushed pineapple, drained
• 1 tablespoon lemon juice
• 1-1/2 teaspoons sugar

Cinnamon Chips:

• 10 flour tortillas (8 inches)
• 1/4 cup butter, melted
• 1/3 cup sugar
• 1 teaspoon ground cinnamon

Directions:

• In a small bowl, combine the first six ingredients. Cover and refrigerate until serving.
• For chips, brush tortillas with butter; cut each into eight wedges. Combine sugar and cinnamon; sprinkle over tortillas. Place on ungreased baking sheets.
• Bake at 350° for 5-10 minutes or just until crisp. Serve with fruit salsa. Yield: 2-1/2 cups salsa (80 chips).

Makes about 20 servings

Expect to spend about 30 minutes prep time to make this recipe

Nutrition Facts: 1 serving (1 each) equals 127 calories, 4 g fat (2 g saturated fat), 6 mg cholesterol, 148 mg sodium, 21 g carbohydrate, 1 g fiber, 3 g protein.

Kristen Jackson Slusher MS, RD, LDN
Clinical Nutrition Specialist

P.O. Box 15010

Knoxville, TN 37901-5010

865-541-8395

kjslusher@etch.com

Knox Events for Weekend of March 25 - 27

Greenways 5K and 2-Mile Walk/Dog Jog
Saturday, March 26 @ West High School

• 5K and 2-Mile Walk/Dog Jog: 9am

The course is on the first greenway built in Knoxville back in the early 1970's. Proceeds of the race benefit the Knox Greenways Coalition, the citizen group promoting greenways in Knoxville and Knox County.

Late and race-day registration is $25 for the 5K and $15 for the 2-mile walk/dog jog. No t-shirt? Deduct $5. 

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The Second Great Cake Bake

Saturday, March 26 @ Tennessee Terrace in UT's Neyland Stadium 

• 12pm - 5pm

Do you have a sweet tooth and an eye for interesting cake decorations? Stunning cakes will be on display with samples from featured bakers. All of the funds raised will support Knox County's Imagination Library - making sure that Knox County children will continue to get free books in the mail, every month, until age 5. 

Tickets are $5 and children 10 and under get in free! Free parking available across the street.  

"What Does the Dietitian Order?" @ Chipotle

Reviewed March 3, 2011 by Jennifer Helvey and Angie Sberna, Graduate Students/Dietetic Interns

3 out of 4 Forks

We have a two-for-one review for Chipotle! Jennifer and Angie both offer their advice for what and how to order at this Mexican grill.

Jennifer:  I ordered the burrito bowl with cilantro-lime white rice, whole pinto beans, diced chicken, tomato salsa, sautéed peppers and onions, green tomatillo salsa, and shredded Romaine lettuce. I’m lactose intolerant so I opted out of the added cheese and sour cream options. This was easily done as Chipotle is set up cafeteria style so you just tell them what you do and do not want and they are happy to oblige. I also chose to order a cup of water (at no extra charge) and added a lemon slice to jazz up the flavor. The calorie breakdown and nutrition information for Chipotle is available online. The calorie total for my meal was 505.

Angie:  I ordered a burrito bowl with plain white rice (sans cilantro… I don’t like it!), diced chicken, whole black beans, sautéed peppers and onions, tomato salsa, shredded Romaine lettuce, shredded cheese, and sour cream. I drank water with lemon. The total calorie count was 710 calories. In comparing Jennifer’s order with mine, the major calorie difference comes from the added cheese and sour cream (a total of 220 calories). I chose to include these toppings because I knew I was going to run later that day, burning around approximately 300 calories (this is a daily practice). So, it’s important to think about your daily eating and physical activity habits when ordering.  However, you can always ask for a smaller amount of any topping (such as the cheese or sour cream) or ask for them on the side!

Submitted by:

Jennifer Helvey, Graduate Student/Dietetic Intern

knoxbound@gmail.com

Angie Sberna, Graudate Student/Dietetic Intern

asberna1@utk.edu

Chipotle is a chain Mexican grill with one location in Knoxville, on The Strip near campus. Chipotle received 3 out of 4 forks because there is an extra charge for modifying menu items or substituting for healthier side dishes. Because this restaurant does not offer appetizers, we dropped the fork total to 4. 

"What Does the Dietitian Order?" @ The Melting Pot

Reviewed February 11, 2011 by UTK Nutrition Graduate Student

5 out of 5 Forks

The Melting Pot is a chain restaurant that gives the diner the ultimate fondue experience. The diner can pursue the Big Night Out option, which consists of 4 courses:  cheese, salad, entrée, and dessert. However, courses are also available separately in addition to individual entrées. Foods such as breads, vegetables, meats, and sweets are available for dipping, and various cooking methods can be chosen. Individual entrées cost between $18-$26, while the Big Night Out costs $74-$95 for two diners depending on which meats are selected.

Meals are designed for special occasions – it is a heavy meal that should not be eaten often. However, even within the 4-course experience, customization is possible. The meal is a very interactive experience – you can choose from multiple options within each course. In addition, the restaurant offers a gluten-free menu for diners with celiac disease or a gluten sensitivity. Because ample fruits and vegetables are offered, and little to no fried food is available, the diner can eat a nutritional meal as long as he or she does not overeat. Within the cheese/entrée courses, focus more on the vegetables than the bread and meats. In addition, concentrate on your leaner meats (chicken and shrimp) than the more fatty steaks and pork. Choose a salad with greens, a variety of vegetables, and a nut or seed additive if available. Don’t overload on the dessert course, but enjoy a heart-healthy dark chocolate fondue. Up your fruit intake by concentrating on the fruits in the dessert course.

Recipes: Prosciutto, Melon, and Parmesan Salad

Things are finally beginning to look a bit brighter! It's warming up outside and local farmers are beginning to bring more fresh produce out to their stands. Nothing sounds better than a fresh salad that requires no cooking or baking on these warm, sunny days. This salad is made of mixed greens, melon, and prosciutto and topped with a balsamic vinaigrette made from scratch.  Try serving it with rosemary foccacia bread or another hearty Italian bread for a more filling meal.

Prosciutto, Melon, and Parmesan Salad
Serves 1

Ingredients:

2 cups mixed greens

½ cup sliced melon

¼ cup halved red + green grapes

¼ cup thinly sliced fresh fennel + a few fennel fronds for garnish

1 thin slice prosciutto, cut into long strands

1 Tbsp. freshly grated parmesan cheese

1 thin slice red onion, cut into half moons

Pinch of fresh chiffonade basil

Quick Balsamic Vinaigrette 

Stir together: 1 tsp. extra virgin olive oil, ½ tsp. balsamic vinegar, a squeeze of fresh lemon juice, a drop of mustard, a small drizzle of honey, a pinch of salt, and a dash of pepper

Submitted by: 

Kori Higgins

UTK Nutrition Student

(865) 809-2001

Khiggin6@utk.edu

Food Extras for Infants and Toddlers

Infants and toddlers have small stomachs, thus foods should be nutrient dense served in small frequent meals throughout the day. Nutrient dense is defined as relatively rich in nutrients for the number of calories contained.  Sugar, sodium and additives add calories with little to no nutrients.

Sugar

The taste for sugar is acquired; feeding infants and toddlers sugary foods and beverages increases their taste for sweet foods, which may lead to displacement of nutrient dense foods (1). Excessive sugar in a toddler’s diet can cause tooth decay, diarrhea, and a reduction in appetites for nutritious foods leading to the interruption of the establishment of good eating habits (2). Parents should avoid giving children foods with added sugars or sweeteners. Fruits and 100% fruit juices contain naturally occurring sugars. Fruit juices should be limited to 5 ounces per day and may be cut with water but should only account for 60-90 calories daily or 15 calories per ounce. Chemically speaking, sugar is added to toddler foods, particularly teething biscuits, for dissolvability but should not represent the greatest ingredient volume nor be added in excess.

Sodium

The taste for salt is also learned in infancy and foods with added sodium or adding sodium to prepared foods for infants or toddlers is not recommended. Daily sodium intake should be as low as possible and limited to less than 1,500 milligrams per day. Babies have a limited ability to excrete excess dietary sodium which can lead to kidney problems later in life and possibly predispose a child to hypertension (3).

Submitted by: 

Kristen Jackson Slusher, MS, RD, LDN
Clinical Nutrition Specialist
East Tennessee Children's Hospital
P.O.Box 15010

2018 Clinch Ave.
Knoxville, TN 37916
865-541-8395 / Fax:865-541-8681
kjslusher@etch.com

"What Does the Dietitian Order?" @ Soccer Taco

Reviewed March 5, 2011 by Anna Gewecke, MS, RD, LDN

3 out of 5 Forks

I went to Soccer Taco in Bearden for lunch on March 5.  Soccer Taco offers lunch specials, including a special price on fajitas, so that’s what I ordered!  Fajitas can be a really healthy dish, if you do it right. At Soccer Taco, the fajitas always come with green and red bell peppers, onions, mushrooms and tomato, with your choice of meat or without if you follow a vegetarian diet.  The main thing that Mexican restaurants do to make them unhealthy is that big scoop of butter to make it sizzle right before they bring it out to you- that and the portion size.  The other thing that goes wrong with fajitas is the extra stuff- the beans, rice, sour cream, guacamole, etc.  So I ordered the fajitas without the butter and limited my intake of the rice (I was already getting starch from the tortillas), filled my tortillas with lettuce, pico and veggies (the low calorie, high nutrient stuff), skipped the sour cream, and used the guacamole sparingly (after all, avocado is a “good fat”).  I also took home half of the dish to eat later.  What I could have done better was not eat any of the rice or the chips and salsa appetizer.  I think if I went out to eat every day or almost every day, I would be better about turning those things down, but since I only go out once or twice a week, and am sure to get plenty of exercise as well as eat well the rest of the week, I feel like I can splurge a little on the occasion that I go to a restaurant as tasty as Soccer Taco. 

Submitted by:

Anna Gewecke, MS, RD, LDN

(865) 305-8099

agewecke@utmck.edu

Soccer Taco received 3 out of 5 Forks rating as they do not offer non-fried appetizers and nutrition information is not available.  Soccer Taco offers an on-line menu with their lunch specials and daily specials, so try to plan your healthy dining experience before you go!  Soccer Taco is a dine-in restaurant located on Kingston Pike in the Bearden area and a new opening in Market Square.

"What Does the Dietitian Order?" @ Oscar's

Reviewed February 28, 2011 by Alice Jablonski

3 out of 5 Forks

Oscar’s Restaurant offers fine Italian cuisine quickly, conveniently, and at an affordable price. Located on Cumberland Ave or “The Strip”, Oscar’s has been a favorite of the Knoxville area since 1985. They offer a cozy dining room for customers who prefer to dine-in; however they are best known for their delivery service. Open into the wee hours of the morning (Sunday-Thursday, until 2 AM, and Friday- Saturday, until 3AM), Oscar’s kitchen will happily provide your late night snack. They have a broad delivery area covering UT campus, Downtown, Sequoyah Hills, Alcoa Highway, Broadway, and South Knoxville which enables Oscar’s to provide delicious cuisine all over Knoxville.

Oscar’s extensive menu includes everything from fresh, crisp salads and warm pitas to specialty pizzas, large calzones, and handcrafted burgers. When dining at Oscar’s, the healthy eater might choose the Veggie City Pita or Falafel Pita. Both are packed full of fresh vegetables such as red onions, green peppers, black olives, fresh spinach, cucumbers, carrots, lettuce, and tomatoes. The pita bread is always fresh and warm and the provolone cheese is nicely melted. The Falafel Pita also includes a tasty hummus spread to add protein to the sandwich. Although the pitas are normally served with plain chips on the side, for just one dollar more you can order a serving of freshly steamed vegetables with your pita to complete the healthy meal.  Other healthy entrée options include the Turkey and Provolone Wrap or the Low-fat Black Bean burger.  I enjoyed the White Spinach Calzone, while my friend ordered the Greek Salad and the Hummus and Pita Bread appetizer.  Portion sizes are large enough to share with a friend or to enjoy for a later meal.    

When ordering take-out, the receptionist gives the estimated time of delivery in order for the customer to know when to expect their meal, and the delivery personel is timely and drops off the food with a smile.

Submitted by:

Alice Jablonski, TN Tech University Dietetics Student
3997 Midland Ave

Knoxville, TN 37919

Oscar’s received 3 out of 5 forks because there is an additional $1 charge for steamed veggies or a side salad and nutrition information is not available.

Recipes: Cherry, Date and Lemon Muffins

I was wrong. That is so hard to say.

My error in judgement was thinking that one could not procure a stellar flour-free baked good. And why even try? I knew I would just end up with some sort of hockey puck-like creature reminiscent of my culinary science class on "what happens when you accidentally leave out the flour." But again, I have been humbled and now stand corrected and enlightened before you.

It all started with the CrossFit Paleo Challenge. Our fabulous neighbors (and fellow CrossFitters) participated at our affiliate, CrossFit Ktown, and at the end of the 12-week challenge, they looked great, felt great, and gained tons of strength. What is the Paleo diet? It's an eating lifestyle based on the foods that our hunter-gatherer ancestors ate: meat, fish, fruit, vegetables, nuts, seeds. No dairy, grains, legumes, or processed foods. There are, of course, many variations of this way of eating, but those are the basic principles. 

What about this made me go run and hide under my bed?

 No baked goods for 12 weeks??!!! That's torturous! It's unethical! It's inhumane!

I've heard urban legends of those almond flour goodies that are "just as delicious as the wheat flour version," but I lumped those in the same category as those people who say you can bake with Splenda and not tell the difference. They are either wrong, or their taste buds have ceased to function. I'm going with the former.

But my neighbor was wise to my prejudiced ways, and presented on my doorstep with piping hot, fresh-from-the-oven Cherry, Date and Lemon muffins made with 100% ground almonds. She knows I can't resist something with a name like that.

Now I've made some fabulous muffins in my day, but these are off the charts. The natural oil in almonds makes these muffins super rich and delicious. Lots of dried fruit, with a delicate lemon flavor, too. The original recipe calls for agave nectar, but I used honey and they turned out great. There's nothing special about agave nectar anyway-- it's a highly-processed form of fructose. Either sweetener makes these muffins non-strict Paleo, but these are much better options than those jumbotron muffins you find at the grocery store.

So am I ready to shun my beloved baguette and be a strict Paleo convert? Not necessarily. In my opinion, life is too short to live without moderate amounts of my favorite refined carbolicious goodies. But there's a growing body of legit science behind the Paleo lifestyle, and the Booze Hound and I are incorporating some of the basic concepts into our daily lives. Who wouldn't benefit from more nuts, fruits, veggies, fish and grass-fed meat?

Whether you're Paleo perfect, or just trying to watch your white flour intake, everyone can agree that these muffins are delicious. Would I, lover of all things French, fattening, and fabulous, steer you wrong?? Happy baking!

Cherry, Date and Lemon Muffins

Recipe from my fabulous neighbor!

Printable recipe here

Makes 12 muffins

2 c blanched almond flour (I grind my own in my food processor-- super easy!)

1/2 tsp salt

1 tsp baking soda

3/4 c dried cherries

1/4 c dates

Zest of one lemon

1/2 c canola oil

3 eggs

1/2 c honey or agave nectar

2 tsp lemon juice

1. Preheat oven to 350 degrees.

2. In a large bowl, combine almond flour, salt, baking soda, cherries, dates and lemon zest.

3. In a smaller bowl, stir together oil, eggs, honey/agave, and lemon juice. Stir wet ingredients into dry ingredients.

4. Spoon batter into lined muffin tins (muffin papers are essential!! Major stick-fest otherwise!). Bake 25-30 minutes.

Submitted by: 

The Food Hound

Food-hound@hotmail.com

http://food-hound.blogspot.com 

Knox Events for Weekend of March 18 - 20

Forks of the River Trail Race

Sunday, March 20 @ Ijam's Nature Center

• Race starts at 9 a.m. and starts/ends at Ijam's Nature Center

• Registration ends TONIGHT March 17, 2011 at 11:59 p.m.! 

This year's race course will combine wooded singletrack with pathways that traverse cropland and hayfields, covering more than six miles in length.

$10 Adults; $5 Students 14 and younger

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Rita's Annual Italian Ice Giveaway

Sunday, March 20 @ Rita's

Come and enjoy a FREE Italian Ice at Rita's in Market Square this Sunday to mark the first day of Spring! Honor this 18-year Rita's tradition from noon till 9 p.m.

 

"What Does the Dietitian Order?" @ Chili's

Reviewed February 24, 2011 by UTK Dietetic Intern

4 out of 5 Forks  

Whether you want to go out with the family or relax with friends, Chili’s is an inviting, laid-back restaurant where you can enjoy some of your favorite American and Southwestern indulgences.  Yes, Chili’s does make it easy to indulge.  Many of their entrees are fat and calorie-laden and often consumed after starting with Chili’s famous, bottomless chips and salsa. 

However, Chili’s does offer a Guiltless Grill menu with lower calorie and lower fat dishes.  These options are much needed because many of their popular entrees such as the Classic Bacon Burger, Chicken Crispers, and Chili’s Original Baby Back Ribs are 1300-1600 calories and easily meet or exceed the recommended total fat grams for an entire day (recommended total fat per day: 56-78g; total fat for entrees, respectively: 85g, 66g, 84g).  Chili’s Guiltless Grill Salmon (520 calories, 16g fat) or Margarita Grilled Chicken (600 calories, 13g fat) are two tasty options that are better choices for your heart and waistline.  Try these dishes with steamed veggies, rice (no butter), or black beans. Chili’s will allow you to order rice without butter and substitute healthier sides for others for no charge. 

During my recent visit to Chili’s, I was especially in the mood for a Southwestern dish, so I ordered the Chicken Fajitas.  The delectable smell from the patron’s fajitas at the next table was enough to make my decision.  This Southwestern favorite is not only delicious, but it is a good source of lean protein and veggies.  Like the majority of Chili’s entrees, you receive a rather large portion, so consider taking the third fajita home or sharing it with a friend.  Also, be aware of the high fat and high calorie condiments that are served with the fajitas.  Nutirtion information is available on their website.  Additionally, Chili’s vegetarian menu options and suggested menu options for specific food allergies such as gluten, egg, peanut, etc. are available online.  So the next time you find yourself wanting to unwind at Chili’s, remember there are some tasty dishes that won’t cost you an arm and a leg OR your heart and waistline!

Submitted by:

UTK Dietetic Intern

Chili’s received 4 out of 5 Forks because non-fried appetizers are not available.  Chili’s offers dine-in and carry out meals at multiple locations throughout the Knoxville area.

"What Does the Dietitian Order?" @ Los Amigos

Reviewed March 2, 2011 by Heather Pierce, MS, RD, CDE, LDN

4 out of 5 Forks

My hubby and I split the shrimp fajitas (our typical choice at any Mexican restaurant). I like this choice because it provides a lean source of protein and you have full control of the added fats. Chicken would be fine as well or beans, but don't rely on cheese as your protein choice here. Unfortunately 2 tbsp. of white cheese dip (approximately the size of a golfball) can be around 40- 80 calories and 4-7 grams of fat (Calorie King database).  The good news is that salsa is only ~20 calories per 1/2 cup- so use this to flavor instead of cheese. Pico de gallo is also good to have on the plate since it makes the plate look fuller as well as add flavor without fat.  I typically choose corn tortillas since they are higher in fiber and lower in calories. My biggest hurdle, like most of us that LOVE Mexican, is the chips. Keep in mind that a serving should be around 2 ounces ( ~2 lady handfuls). If you elect to go beyond the limits, just remember that just 2 oz. chips provides close to 300 calories and 14 grams of fat.

This restaurant provides friendly staff and I believe they would modify foods for you if requested. They are a family-based restaurant and a local favorite. It is conveniently located on Maryville's Greenbelt. So take a walk after you indulge in chips....cause I know you are going to!

Submitted by:

Heather Pierce, MS, RD, CDE, LDN
Blount Memorial Hospital
Weight Management Center
907 E. Lamar Alexander Parkway
Maryville, TN 37804

Los Amigos received 4 out of 5 forks because nutrition information is not available. Standard Mexican fare side dishes are available and healthier options can be determined by the patron.  Los Amigos is available for both dine-in and carry out meals in Maryville.

Recipes: Go Green for St. Patrick's Day

St. Patrick's Day is Thursday! If you're looking for a green recipe to try at home, we've got two here. If you'd rather go out for some Irish fare, why not try The Irish Times in Turkey Creek or The Crown & Goose in the Old City? We've already reviewed Crown and Goose, so check it out before you go. 

May the luck of the Irish be yours on Thursday! 

Red Potato Colcannon

Colcannon is a traditional Irish dish consisting of mashed potatoes with kale or cabbage. Eating Well always has healthy, great tasting recipes and this one didn't disappoint! This version of colcannon uses only a small amount of butter and low-fat milk

Ingredients: 

1 pound small red potatoes, scrubbed and cut in half

1 tablespoon butter

1/2 cup onion, thinly sliced

6 cups green cabbage, thinly sliced (about 1/2 head)

1 cup low-fat milk, milk

1 teaspoon salt

1/4 teaspoon white pepper

Directions:

Place potatoes in a steamer basket over once inch of boiling water in a Dutch over. Steam, covered, until just cooked through, about 15 minutes. Transfer to large bowl and cover to keep warm.

Heat butter in a large nonstick skillet over medium heat. Add onion and cook until translucent, about 2 minutes. Add cabbage and continue cooking stirring occasionally, until cabbage begins to brown, about 5 minutes.

Reduce heat to low and stir in milk, salt and white pepper; cover and cook until cabbage is tender, about  minutes. Add cabbage mixtures to potatoes. Mash to desired consistency.

Submitted by:

Jennifer Nicklas, MS-MPH, RD, LDN

jcnicklas@gmail.com

Eat Right with Color… To Maintain Your Health While on Dialysis

The diet recommended for people who need dialysis can be very limiting. While it is important to follow the recommended limitations, it is also critical to include as much variety as you can in your diet to get the best nutritional value.

The foods listed below will help to give you some ideas on how to include more color in your diet. Be sure to talk with your renal RD about what is best for your specific health needs.  

Green

Fruits: Apples, grapes, kiwi, lime

Vegetables: Asparagus, broccoli, green beans, green pepper, celery, lettuce, kale

Orange & Yellow

Fruits: Apricots, grape fruit, peach, pineapple, tangerine

Vegetables: Carrots, yellow pepper, corn, yellow squash

Purple & Blue

Fruits: Blackberries, blueberries, plums

Vegetables: Eggplant, purple cabbage

Red

Fruits: Cherries, cranberries, grapes, grapefruit, raspberries, strawberries

Vegetables: Red onion, red pepper, rhubarb, radishes

White, Tan, Brown

Fruits: Pears

Vegetables: Cauliflower, mushrooms, onions, turnips, white corn.

Submitted by:

Knoxville-Area RD