L - R: Vicki Allen, Dosher Registered Dietician and Diabetes Educator and Lisa Botnick, Dietary Manager and expert creator of great tasting, healthy recipes

The Meaning of DIET: Not What You Think!

Tips for Healthy Summer Eating from Dosher Registered Dietician and Diabetes Educator Vicki Allen

Summertime is a great time to get out and socialize with family and friends which usually involves food and beverages. For most of us, social events can be challenging when trying to follow a healthy diet. In fact, the word "DIET" is the last thing we want to think about when attending parties and cookouts. But what if the word "DIET" could help you navigate the food tables at these gatherings? Consider the following acronym:

D: Don't skip meals prior to the event. You will be overly hungry and this will only make it more difficult to control      what and how much you eat.

I: Involve yourself in activities-- away from the food tables.

E: Eat small portions very slowly, savoring each bite. Try chewing 20 times before you swallow.

T: Treat yourself to one dessert instead of several.

As you choose your food items, try selecting raw veggies to help fill you up, but go easy on the dipping sauce, especially if it is a mayonnaise based dip like ranch dressing. Let's not forget the beverages. Sugary beverages and alcohol can add a lot of calories and actually increase your appetite. Alcohol is an appetite stimulant. If you drink alcohol, do so in moderation. Moderation means one drink a day for women and two drinks a day for men. A drink is defined as 5 ounces of wine, 12 ounces of beer or 1 ½ ounces of 80 proof alcohol. In order to make alcoholic beverages more calorie friendly, try a wine spritzer, lite beer and using sugar free mixers.

If you are asked to bring a dish to a dinner party or cook out, why not try something that not only tastes good but is healthy, as well, such as Rolantini Melenzani (Eggplant Rolls Parmesan). This recipe was a hit at our most recent "Guest Chef" program. See the recipe below and visit www.dosher.org calendar of events to check out the "Guest Chef" program schedule for 2019-2020.

Rolantini Melenzani

(Eggplant Rolls Parmesan)

1 large eggplant (1 lb) peeled & sliced lengthwise ¼ inch thick
½ lb. low fat Ricotta
3 T. Parmigiana Reggiano freshly grated +
3 T finely shredded low fat mozzarella
Salt & pepper to taste
1 small clove of garlic (finely chopped)
1/8 t. dried oregano
1 egg, slightly beaten
¼ c Extra Virgin Olive Oil
½ c of meatless tomato sauce

Sprinkle both sides of eggplant slices with salt & let stand for ½ hour to extract moisture. Rinse eggplant & dry with paper towels. Lightly brush both sides of eggplant slices with EVOO & place on pan and broil for 2 minutes on each side or until slices start to brown. Cool.

Mix ricotta with the Parmigiana Reggiano, Mozzarella, garlic, oregano & egg. Season with salt & pepper.

Place a generous tablespoonful of the cheese mixture on each slice of eggplant. Roll, (jellyroll style) and place in a baking pan with end flap down. Pour tomato sauce over eggplant rolls and sprinkle with Parmesan cheese and bake for 30 minutes in a 350 degree oven.

Tomato Sauce

Puree - 28 can Italian plum tomatoes
2 oz. EVOO
½ c water
¾ T Salt
1 t. sugar substitute
¼ t. freshly ground black pepper
1 small onion, diced
2 cloves garlic, finely minced 1 pinch dried oregano
1 bunch of fresh basil (10 leaves)

Heat EVOO in pan. Sauté onions until they are golden brown. Add garlic and cook for an additional minute. Add tomato puree, water, salt pepper, sugar substitute and oregano, bring to a boil. Allow to simmer at medium heat uncovered for 30 minutes. Add basil and cook for another 30 minutes. Stir sauce frequently and taste to see if you need to adjust the seasoning and sugar substitute.

Vicki Allen, Dosher Registered Dietician and Diabetes Educator, works with patients on proper nutrition for optimal management of heart health, diabetes, and weight. She can be reached at 910-454-4731.