N. – Nutrition Stuff -
Information about nutrition and healthy habits
Garden Fresh Giveaway
Jun 8th


- Image via Wikipedia
I want your garden fresh recipes! Please send in your garden fresh ideas this month – anything from relish to spaghetti sauce, from salad to spicy strawberries, from pesto to stuffed zucchini! All recipe submissions will go into a drawing for a free RADA Vegetable Peeler from Cooking with Ellen. See guidelines below.
- Recipes must include at least 1 ingredient that could be grown in a garden – namely for this contest, fruits or vegetables.
- You can submit as many recipes as you’d like but only 1 entry will be given per newsletter subscriber for the drawing.
- You must be a Cooking with Ellen E-Newsletter subscriber to win (if you’re not, be sure to join the free weekly e-newsletter (see the box to your left) today!
- Cooking with Ellen reserves the right to publish your recipe in the newsletter or on the website and may ask for a photo or more info to publicize you winning the contest should you win (if you don’t mind, of course!).
- Entries are on an individual basis and will be treated as such when I choose the winner by randomly selecting an entrant from the “hat.”
- Your vegetable peeler will be shipped to you promptly when you provide me with an address.
- All entries must be submitted by midnight on June 30, 2010.
- For questions or to submit your recipe contact me at: ellen@cookingwithellen.com
I absolutely love my RADA Vegetable Peeler so get submitting!!!
Homemade Oatmeal Soap
Nov 22nd
My mom makes the best homemade oatmeal soap using real lye and raw ingredients. While I think this would be a cool hobby, frankly my small apartment might not facilitate this dangerous task! So, I became inventive, did some googling, and went to work. The result is a very pleasing, rough textured soap that Ryan and I both love. This method will help make your soap go farther and makes a fun bar of soap from very inexpensive ingredients.
1 large bar of soap – I used Ivory
3 to 4 tablespoons of ground up oatmeal
4 to 5 tablespoons water
Grind up the oatmeal in a food processer, hand chopper or blender until finely milled. You want the mixture to have some substance – don’t reduce it to flour – but chop enough to break up most of the individual oat flakes.
Grate the soap into small slivers in a large, microwavable bowl. Add a couple of tablespoons of water and microwave on high for 2 to 3 minutes. The time will vary according to your microwave; be careful the soap doesn’t bubble over the bowl. Stir mixture once or twice. If you use scented soap, your kitchen will smell fragrant for hours after you are done!
When the soap has dissolved, remove from the microwave and stir. Add the oatmeal gradually, mixing in with a spoon, until you happy with the consistency and the proportion of soap to oatmeal. Pour the soap into a mold and let cool to shape.
I placed my soap in an empty sour cream container to dry, then just put it in our shower for us to use.
For larger amounts, you could use a tin can with both ends removed as your mold, then slice into round bars.
Adapted from: Allfreecrafts.com
National Diabetes Month
Nov 19th
What better month to start my new job in Diabetes Education than the month of November – National Diabetes Month! Thanks to those of you who have emailed with congrats about the new job – I’m really enjoying it and think it will be a wonderful opportunity for me. Here are a few points you may want to consider:
- I will be doing a cooking demo at Oktibbeha County Hospital in Starkville, MS tonight at 5:30pm – everyone is invited, so please come! I’m going to talk about healthy appetizer options for Thanksgiving!
- Also, let me know if you are in the Golden Triangle Mississippi Area (Oktibbeha, Clay, Webster, Winston, Choctaw, Lowndes, Noxubee Counties) and would like to be a “Community Health Promoter.” As a community health promoter, you would be a great resource to me as I begin doing diabetes education in your county. It would be a volunteer position and not take much time. This would be a great way for you to attend a few programs and learn more about diabetes! Just reply to the newsletter if you’re interested and I’ll send you more information.
Nutrition for Eye Health
Nov 12th
As you will see below (See What I’ve Been Up To… for more info), today I will be presenting with some of my new coworkers concerning eye health for individuals with diabetes. I have been paired with two other girls for a group presentation. One of them plans to talk about the parts of the eye, one plans to talk about eye problems and diseases commonly found in people with diabetes, and I plan to talk about how to keep your eyes healthy, including the important nutritional aspect! But, like most things in life, it is important for all of us to look into our eye health. Here are some foods to consider including in your diet to help your eyes:
- Vitamin C – citrus fruits, many other fruits & vegetables
- Vitamin A – found as Beta Carotene in plants – red, orange, and yellow vegetables, such as sweet potatoes, pumpkins, squash, and carrots
- Lutein – dark green leafy vegetables
- Vitamin E – nuts, walnuts
- Omega 3 & 6 EFA’s – Salmon, fatty fish, nuts
- Flaxseed Oil – Add to drinks
- Nuts
Omega Fats
Nov 6th
I am frequently asked for examples of heart-healthy fats. Even as a dietitian who talks about nutrition regularly, I tend to get the fats mixed up myself! If you are trying to eat heart healthy foods, look to omega-3 fatty acids. Omega fats can help lower cholesterol, a substance linked to heart health. Here are some healthy sources:
- Fish (especially fatty fish like salmon)
- Olive Oil (cook your vegetables with a little olive oil)
- Flaxseeds (enjoy them on your cereal)
- Avocado
- Soybeans
- Canola Oil
- Walnut Oil
- Walnuts
- Leafy Greens




