An overall healthy diet full of fruits, vegetables, whole grains, and lean meat and dairy is important for every stage of life; however there is research that shows that what a mother eats while pregnant may affect what the child prefers to eat – making a nutritious food choices that much more important. Many times people get discouraged when trying to completely overhaul their diet and choose nutritious foods. It can seem overwhelming, but stick with me and I can show you my tips to put a delicious, healthy meal on the table fast.

I am a big believer in no stress in the kitchen, cooking should be fun. I always say if you do not have an ingredient leave it out, never go back to the store. I love to beat stress by making ahead and freezing meals, if you have more time over the weekend, make several dishes and freeze, in portions to pull out a ready made dinner in no time. One of my most important time-saving tips is too keep a well stocked pantry – pasta, beans, veggies – that way you can just pull simple ingredients to whip up a quick and easy healthy meal.

1. If you start eating nutritious meals mid way during your pregnancy, will it still have a positive effect on the baby’s eating habits?  If so, how? Absolutely! There is never a wrong time to start making positive lifestyle choices. And it really can be easy with just a few substitutions. Next time you are at the grocery make a few simple changes by choosing low fat or even better, skim milk. Check out all the varieties of whole grain pastas and brown rice – I bet you do not even notice a difference! Don’t think of your new way of eating as what you cannot eat – think of it as what you can eat. Throw roasted veggies in that pasta dish, soup or salad, or add berries to your next dessert and before you know it you have added extra fruit and veggie servings to your day.
2. How do the foods we eat during pregnancy on a daily basis affect how our bodies work? All foods are made up of different nutrients, some just have much more healthy effects on our bodies than others. If you think of food as fuel, our bodies run and feel so much better when filled with important antioxidants, vitamins and minerals that are found in fruits, vegetables, whole grains, lean meats and dairy. When we fill up on high fat, low nutrient carbohydrates such as cookies, pastries, bread, and high fat meats we are slowing our bodies down by not feeding it nutrients it needs.
3. How is eating during pregnancy different than eating when we are not pregnant? Research shows that a pregnant mother only needs an extra 300 calories instead of the previous thinking of eating for two. If a woman is already eating a diet full of nutritious foods then an extra snack a day such as a glass of milk and granola bar should cover it. However, it is important for the mother to focus on getting enough of the especially important vitamins such as Calcium, folic acid.
4. What are some nutritional recommendations you have for pregnant mothers regarding their diet & nutrition?

For nutrition during pregnancy, and really for a lifetime, but especially while you are growing your special little one, you want to make sure that the foods you choose are nutrient dense. Calcium rich foods such as low fat dairy, milk, cottage cheese and cheese are important to include in your diet, as well as folic acid found in cereal, bread and pastas (choose high fiber). You can easily prepare wholesome foods at home, so you will be able to know what ingredients are in it. My number one secret to cutting down cooking time is keeping a well-stocked pantry – it’s like having a permanent shopping list – keeping all of your basics on your shelves, such as low sodium broths, canned tomatoes, whole wheat pastas, frozen and canned veggies. This allows you to pull an ingredient out of the pantry and whip up a go-to nutritious meal in minutes without having to stress about what is for dinner.  If you make a soup full of veggies in your own kitchen you know it is low fat and low sodium, while store bought soup may be loaded with salt and preservatives. Keep nutritious and easy snacks on hand, which are easy to make too. By keeping whole wheat flour, oats, fruit, nuts, and dried berries on hand you can easily whip up on-the-go granola and breakfast bars and muffins.

For my easiest cookbook to cook from, stay hot in the kitchen with trim&TERRIFIC Too Hot in the Kitchen: Secrets to Sizzle at Any Age!

Apricot Oatmeal Bars from The New Holly Clegg trim&TERRIFIC Cookbook

This recipe has been a family favorite for years—we like to keep them in the freezer. The crumbly oatmeal topping with the tart apricot filling is a great combination.

Makes 36 – 48 bars

1/2 cup butter, melted

11/2 cups old-fashioned oatmeal

11/2 cups all-purpose flour

1 cup light brown sugar

1 teaspoon vanilla extract

1 teaspoon baking soda

1/4 teaspoon ground cinnamon

1/3 cup chopped walnuts

1 (12-ounce) jar apricot preserves or spreadable fruit

1. Preheat oven 350°F.

2. In large mixing bowl, mix together the butter, oatmeal, flour, brown sugar, vanilla, baking soda, and cinnamon, mixing until it forms a crumbly dough. Stir in the walnuts. Press half the mixture into the bottom of a 13 x 9 x 2-inch baking pan coated with nonstick cooking spray. Spread the preserves over top. Crumble the other half of the oatmeal mixture over the preserves.

3. Bake 30 – 35 minutes, or until lightly browned. Cool, and cut into bars.

Nutritional information per serving

Calories 76, Protein (g) 1, Carbohydrate (g) 12, Fat (g) 3, Calories from Fat (%) 31, Saturated Fat (g) 0, Dietary Fiber (g) 1, Cholesterol (mg) 0, Sodium (mg) 52 Diabetic Exchanges: 1 other carbohydrate, 0.5 fat

Quick Tip: Try different preserves to create a new cookie.

Pregnancy Nutrition Q & A – Apricot Oatmeal Bars

Remember, cooking is creative so have fun this holiday season.  Here’s my Holiday Cooking Rules for a “No Stress Holiday Meal”  You can check out my website for holiday menus and recipes.  Recipe is:  Holiday Bars

Rule #1   If you don’t have an ingredient, leave it out-don’t run back to the grocery–no one will know that your cornbread dressing was supposed to have mushrooms, or a cake needed nuts.  I always say if a chocolate soufflé falls, serve it as chocolate pudding with a smile.

Rule #2  Select recipes that don’t only cook in the oven…remember you will have a busy oven so select stove top recipes.

Rule #3   Plan your menu with time saving make ahead recipes to freeze. 

 Rule #4   Prepare what you are comfortable with and pick up or let people bring the rest…you don’t have to prepare every dish to have a memorable meal. 

a)      Order a cooked turkey and garnish with fresh parsley and crab apples to give it a personal touch. 

b)      If you don’t like to make desserts, order festive holiday cookies or pies from your  favorite bakery.

 Rule #5   Ambience: Create an easy centerpiece by filling a glass bowl with pomegranates or seasonal items—no need for expensive flowers.

 Rule #6  Use holiday themed paper goods or plastic plates to serve dessert-easy clean up.

 Rule#7:  Cook trim&TERRIFIC

Last minute fun holiday gift-get a copy of my new fun whimsical cookbook–includes Effortless Entertaining, Foods To Improve…. and the popular Diva Dermatology Chapter

Christmas Recipes with No Kitchen Stress

While many moms enjoy creating quality, home-cooked meals for their families, they often seek new ways to fit cooking into their busy schedules.  As a cookbook author and working mom, Holly Clegg understands the importance of smart solutions that allow moms to be more time-savvy, making time spent in the kitchen more efficient and enjoyable.  That is why Holly is offering the following tips and strategies to help moms dramatically cut down on meal preparation time and clean up, so they can spend more time at the dinner table. 

Bulk Up Your Batches: Whenever inspiration in the kitchen strikes, take the opportunity to cook multiple batches of recipe ingredients to store for use later in the week.  Cooking double or even triple the portions of rice, beans, pasta and veggies can be a perfect way to make mealtimes creative and easy.  Simply mix and match last night’s leftover sauce with chicken breasts and tonight’s rice and veggies, and you have a new and delicious meal ready in minutes.

 Don’t Pout, Leave It Out: If you’re in a time crunch and can’t run to the store to grab an ingredient, leave it out or adapt the recipe.  Cooking should be a creative process, so take the stress out of your kitchen and substitute or skip an ingredient you don’t have (or like!).  If you don’t have sesame oil when making my Sesame Ginger Chicken with Tyson® Grilled & Ready™ Whole Breast Fillets, just use olive or canola oil instead—no one will know the difference because it will taste just as great!

Cut Corners: Stock your fridge, freezer and pantry with simple shortcuts to turn to when you are in a mealtime bind.  Keeping items like bottled lemon juice and minced garlic in your refrigerator are easy shortcuts that will add loads of flavor without adding more prep time. You can also try freezing leftover veggies as an easy and flavorful addition to a stir fry, pasta or veggies. 

 Pick Pre-packaged Products: Embrace recipe-ready ingredients that will eliminate kitchen stress and prep-time.  Use items such as bread mixes that only require water, canned soups and bases, frozen and pre-chopped veggies and pre-cooked protein like Tyson® Grilled & Ready ™Whole Breast Fillets that are tender and juicy and ready in minutes straight from the microwave. You can put a creative spin on these items by adding your own spices, sauce or cooking method to make a quick and delicious original meal. 

 Seal in Freshness:  Love using fresh herbs but don’t always have time to clean and chop? Buy fresh herbs in bulk the next time you are at the store then chop and freeze them to use when needed.  This will not only save prep time, but will bring a quick and easy boost of flavor to favorite dishes.  Maybe add:  Remember 3 parts fresh herb to 1 part fresh.  3 tablespoons fresh herbs=1 teaspoon dried herb (put something like that)

 Embrace Your Gadgets: Say goodbye to the old slice-and-dice method and turn to trusty kitchen essentials to do the work for you. Use kitchen scissors to chop fresh herbs and dried fruits; a peeler for carrots, apples, cucumbers and potatoes; a salad spinner to dry off recently-washed lettuce and a food chopper to cut veggies, nuts and cooked meats. Using these tools will reduce kitchen prep time and help with the overall presentation of your meals. Heat resistant spatula?

 Get Snazzy With Sauce: If your dish calls for sauce, make it ahead of time and refrigerate or freeze it.  Then, when you’re ready to cook, place it in the microwave or stovetop to thaw.  For my Lemon Dijon Chicken, create the sauce ahead of time, and when it’s time for dinner, simply pour over Tyson ®Grilled & Ready™ Whole Breast Fillets before heating in the microwave.  Add it to your favorite pasta and you will have a delicious, grilled chicken pasta dinner in less than five minutes!

Spring Ahead on Clean Up: Everyone is familiar with the saying “clean while you cook,” but it can be easier than you think! After your prep and cooking is complete and you’re ready to sit down for your family meal, put those messy pots and pans back on the heat.  Fill them with a mixture of water and soap or water and vinegar, set to a low simmer, and check on them periodically while you enjoy your delicious hard work. And watch the pots come clean or something that the stuff comes off the pan.

 Holly developed these tips Tyson

For more information on Tyson® Grilled & Ready ™Whole Breast Fillets and to learn more about Holly Clegg’s recipes that give families a jump start on meals, please visit GrilledandReady.com.

Time Saving Tips For Meals In Minutes

I always have so much fun filming my segment, ‘Holly’s Kitchen’ on “This Week in Louisiana Agriculture.” Louisiana has amazing fresh ingredients such as beef, rice, crawfish, and of course sweet potatoes! For March I showed how to make Steak Tacos with Cucumber Avocado Salsa with delicious Louisiana beef. Also, from my new cookbook out this fall, I made the incredible Berry Good Oatmeal Cookie Cake, so you will get a sneak peak of a great new recipe! Check out when the show airs on your local station or watch it online at TWILAtv.org.

Holly’s Kitchen on “This Week in Louisiana Agriculture”

My kids are all coming in for the week of Christmas with my three granddogs (when will they have kids)–between book signings and parties–who has time to cook so I turn to my My trim&TERRIFIC Freezer Friendly Meals Cookbook  that not only includes recipes, but everything you wanted to know about freezing but didn’t know where to look.  Also, check out quick breads as I have those in my freezer for those unexpected gift-Chocolate Zucchini Bread-yum!  To the kitchen to make a chili, lasagna, of course gumbo, and some sweet treats…this way there is no stress in my kitchen

Here’s my freezing tips:  

Food must be at room temperature before freezing.

• Avoid freezing high sodium foods as salt lowers freezing point of water
• Don’t overload your freezer.
• Do not put cold glass or ceramic dish in a hot oven as dish may possibly break.
• Allow room for food to expand as food freezes
• Air and moisture cause freezer burn—use freezer plastic containers and freezer plastic bags for moisture proof and airtight freezing.

Home for the Holidays-Make ahead and freeze

Thanks, Linda, for sharing your thoughts, ideas, and changes….cooking is creative!

Holly, today I made my 5th cake since the recipe appeared in Relish.  I originally made the recipe as listed and then I made the following changes.  I used sugar free vanilla instant pudding and lite vanilla yogurt—on the back of cake mix I noticed 3 eggs so I did that(easier than separating the whites)  the other change I did not dust with powdered sugar.  I am diabetic so tried to justify eating the cake with these changes. 

I purchased a pack of red chargers and a pack of white doilies to make the cake show up. 

This last cake I was to carry to our Master Gardener Christmas supper and I had already told my entire e-mail list about how great it was so today I made this little flower arrangement with a copy of the recipe inserted and placed behind cake to identify….I had so many positive comments. I keep this cake in the refrigerator and it stays so moist.

Eggnog—since this is such a seasonal treat I goggled it and the answer was that it would freeze up to 6 months so I am freezing in 8 oz. cups for future baking.

  Eggnog Spice Bundt Cake

Eggnog Cake-Words of Wisdom

Spice and everything nice makes this a holiday hit.

Makes 16 servings

 1 (18 ¼-ounce) box spice cake mix

 1 (4-serving) box instant cheesecake pudding and pie filling

1 cup vanilla or eggnog nonfat yogurt

1/4 cup canola oil

1 cup light eggnog

1 egg

3 egg whites

1 cup butterscotch chips, optional

2/3 cup chopped pecans

1. Preheat oven 350° F.  Coat nonstick Bundt pan with nonstick cooking spray. 

2.  In mixing bowl, combine the cake mix, pudding, yogurt, oil, eggnog, egg, and egg whites, mixing until creamy. 

3.  Stir in butterscotch chips and pecans.  Pour in prepared pan and bake 40-45 minutes or until wooden pick inserted comes out clean. 

Per serving: 280 calories, 14g fat, 20mg chol., 5g prot., 34g carbs., 2g fiber, 330mg sodium 

Linda’s made Eggnog Bundt Cake 5 TIMES

COUSCOUS–Light and fluffy with a nutty flavor, couscous is an excellent grain option.  It consists of small granules made of coarsely ground semolina wheat and is very versatile in many dishes. Traditionally steamed and fluffed with a fork, couscous is popular as a base for meats and vegetables, as a side dish with added seasoning and olive oil or dressed as a salad. In Morocco, it is even commonly made as a dessert with cinnamon and sugar. Whether served cold or hot, you will want to add this quick and easy nutritious grain to your menu. 

Couscous Salad

Couscous only takes minutes to prepare and this wonderful combination of cranberries, snow peas, and peanuts makes this recipe a wonderful choice.

 Makes 6 cups/serving size: 2/3 cup

 1 teaspoon minced garlic, divided

4 tablespoons lemon juice, divided

21/2 cups canned fat-free chicken broth

11/2 cups couscous

1/3 cup chopped fresh parsley

1 cup shelled edamame, cooked crisp tender according to directions

5 green onions, chopped

1/2 cup peanuts

1/2 cup dried cranberries

2 tablespoons olive oil

Dash of hot pepper sauce

 1. In pot coated with nonstick cooking spray, sauté 1/2 teaspoon garlic and add 1 tablespoon lemon juice and chicken broth. Bring to full boil and add couscous, cover pot and remove from heat.

2. Let sit 5 minutes, fluff with a fork and add parsley. Set aside to cool. When cool, add snow peas, green onions, peanuts, and cranberries.

3. For dressing, mix together remaining 1/2 teaspoon minced garlic and 3 tablespoons lemon juice, oil, and hot sauce. Toss dressing with couscous mixture.

 Nutritional information per serving

Calories 202, Protein (g) 7, Carbohydrate (g) 29, Fat (g) 7, Cal. from Fat (%) 31, Saturated Fat (g) 1, Dietary Fiber (g) 4, Cholesterol (mg) 0, Sodium (mg) 164, Diabetic Exchanges: 1.5 starch, 0.5 fruit, 1 fat

Cook Couscous-the quickest grain

Are you one of those that love bread? Looking for a wonderful bread to be the hit with any dinner?  Well, I am having a dinner party tonight (a thank you to our doctor friends), and of course, this is the bread I am serving.  What’s great is I made the bread this morning in my round pans and refrigerated it–when time for my party– I will pop it in the oven.  You will be surprised at how many people want the recipe and think you made this sensation from scratch. Biscuits, Italian seasoning, and Parmesan cheese create this quick, easy, and unbelievably tasty pull-apart bread that adds to any meal.  Shhhh-I won’t tell if you don’t how easy it is!!!

Italian Pull Aparts from Holly Clegg trim&TERRIFIC Gulf Coast Favorites

Makes 20 biscuits

2 tablespoons butter, melted
1 1/2 teaspoons dried oregano leaves
1 teaspoon dried basil leaves
1 1/2 teaspoons sesame seeds
1/3 cup grated Parmesan cheese
2 (10-ounce) cans refrigerated buttermilk biscuits
Instructions
1. Preheat oven 400°F. Pour melted butter into 9-inch round pan coated with nonstick cooking spray.
2. Combine oregano, basil, sesame seeds, Parmesan cheese in resealable plastic bag.
3. Cut each biscuit into two pieces. Add biscuit pieces to bag, shake to coat. Arrange coated biscuit pieces in prepared pan, sprinkle with any remaining mixture. Bake 15-18 minutes or until golden.

Nutritional information per serving: Calories 89, Calories from fat 37%, Fat 4 g, Saturated Fat 1 g, Cholesterol 4 mg, Sodium 259 mg, Carbohydrate 12 g, Dietary Fiber 0 g, Sugars 1 g, Protein 2 g, Diabetic Exchanges: 1 starch, 1/2 fat

TERRIFIC TIDBIT: Use kitchen scissors to make biscuit cutting easier.

Bread lovers-Simple Italian Pull Aparts begin with biscuits

Sweet Potatoes or Yams?

 Tis the season of the yams!  We know our holiday table wouldn’t be complete without a bubbling hot rich sweet potato casserole. Or is it a yam casserole and what is the difference?  Well, a true yam actually is a tuber grown in the tropics, and a true sweet potato is an enlarged root of the sweet potato plant that is starchy when harvested but becomes sweeter after storage.  In the 1930′s, as Louisiana sweet potatoes were shipped to the eastern states, the consumer recognized that Louisiana sweet potatoes were moist, sweet and soft when baked.  Thus, “Louisiana Yams” (yam comes from African word “nyami” means “to eat”) became the trademark of the Louisiana sweet potato distinguishing them as the sweetest and most moist variety. 

 Here’s one of my favorite Louisiana yam recipes that I have no willpower–natural sweetness of yams, tart cranberries and a toasty pecan praline topping.

Sweet Potato Coffee Cake with Praline Topping from Holly Clegg trim&TERRIFIC Freezer Friendly Meals

Versatility and new yam ideas!  This nutritional vegetable packed with antioxidants and fiber adds a natural sweetness to any recipe from soups, stews, casseroles and breads. 

 Terrific Yam Tidbits:

 1 (15-ounce) can sweet potatoes (yams) drained and mashed equals 1 cup.

• 1 medium sweet potato, cooked equals 1 cup mashed
• If a recipe calls for canned sweet potatoes, fresh cooked sweet potatoes may be used.
• Bake sweet potatoes, wrap well, and freeze to pull out for a quick dinner side.
• Sweet potatoes (yams) should not be refrigerated unless cooked.
• Look for Louisiana yams in your grocery!

Sweet Potatoes or Yams?

I usually call for canned beans in my recipes which I recommend washing and draining to reduce sodium, however, I am trying a White Chili with dried navy beans.  No time to soak overnight (I don’t have time) so go the quick route, and place dried beans in hot water, bring to boil for 2 minutes and let sit one hour.  Rinse and drain and you are ready to cook!

Beans, beans, beans-how long to cook?