It's that time of year: fresh grown strawberries are in season! And lucky for me, my mom just brought some over from her garden. Now my brain is racing to figure out what I should do with them. Should I make them into a pie or use them as a topping for shortcake? Both sound tempting, but there are all sorts of strawberry dishes to make, and many of them can be low in calories.

Of course, lightly smashing them with a bit of artificial sweetener can make a delicious topping for angel food cake or non-fat frozen yogurt. But you can also try a savory dish by making a strawberry salsa and pairing it with salmon or grilled chicken. A strawberry spinach salad can make a wonderful side dish or stand as an entrée. How about strawberries for breakfast? Top your cereal with the juicy fruit for a hint of sweetness. Or mix it with low-fat yogurt and bit of granola for a crunch. And you're kids will love a strawberry smoothie for breakfast or an after school snack.

When selecting strawberries, whether at the store or in the garden, pick bright red berries and leave the caps on. Removing the caps may tear the cells of the berries, activating ascorbic acid oxidase, an enzyme that destroys Vitamin C. Check for signs of mold growth. Even if just one berry is moldy, you should throw the whole thing out. Mold spores can have root threads and travel throughout the entire package of berries.

When shopping for strawberries, or when picking them fresh out of the garden, make plans to use them soon. Strawberries generally only keep for 2-3 days. Store berries in a loosely covered container in the coldest part of the refrigerator. Like most fresh fruits, vegetables and herbs, it's best not to wash them until ready to use. Washing produce before storing may promote bacterial growth and speed up spoilage. If you don't plan to use the strawberries within a few days, consider freezing or drying them. For step by step directions, go to the National Center for Home Food Preservation.

For starters, I'm planning on making this delicious breakfast shake in the morning... Of course, the way these strawberries are disappearing, I'm just hoping there will still be some left to make it!

Fruit 'N' Yogurt Breakfast Shake

Instructions:

1. Blend banana with pineapple juice, yogurt and strawberries in a blender until smooth.
2. Divide shake between 2 glasses.
3. Serve immediately.

Yield: 2 servings

Nutrition Facts (per serving) – 170 Calories, 1.5 grams fat, 40 milligrams sodium, 38 grams total carbohydrate, 3 grams fiber

To all the mothers out there, happy Mother's Day weekend! It's your weekend to relish in the fact that you are a fantastic mom. And what better way to celebrate than eating a scrumptious dessert with your family?

Of course, desserts are often loaded with a ton of calories and fat. While they are no doubt tasty, a diet consistent in calorie-laden desserts can lead to excess weight and health problems. If you have a sweet tooth that is hard to control, try a lighter dessert fare. Use fat-free or low-fat ingredients where possible. In fact, you can generally decrease the fat in the recipe by one-third. So if the recipe calls for ½ cup of fat, use 1/3 cup. But you should recognize that fats are not always interchangeable. Substituting a cup of oil for a cup of butter or margarine in a cookie recipe will result in greasy cookies. And substituting light margarine for regular margarine or shortening will end in a flatter cookie without much texture. Often times, the product can turn out to be better quality if you simply use less fat rather than trying to use a healthier substitute.

Much like altering the fat, try decreasing the sugar in the recipe by one-third. For example, if a recipe says to use 1 cup of sugar, use 2/3 cup instead. To enhance the flavor when sugar is reduced, add vanilla, cinnamon, or nutmeg.

Looking for something chocolate? Try making a super easy chocolate mousse. Simply whisk a small box of sugar-free chocolate instant pudding mix with 1 ¾ cup of skim milk. Then, fold in a half of a container of light whipped topping. Divide into dessert cups and top with a dollop of whipped topping for a delicious and beautiful low-calorie dessert!

And if you're not in the mood for a chocolate dessert, try this light and airy spring cake. It's one of my favorites!

Lemon Cake

1 9-inch purchased angel food cake

1 box (4-serving size) lemon instant sugar-free pudding

½ cup skim milk

1 8-oz. carton lemon-flavored fat-free, no-sugar-added yogurt

½ (8 oz.) carton "lite" frozen whipped topping, thawed

1. Cut angel food cake in half, horizontally, using serrated knife in a sawing motion. Place bottom layer on serving plate.
2. Beat pudding with milk until thickened, about 1 minute. Stir in yogurt.
3. Fold thawed reduced-calorie whipped topping into pudding mixture.
4. Frost bottom layer of cake with lemon mixture. You may then place top layer on mixture. Chill until served. Garnish with thin strawberry, lemon, or kiwi slices.

Yield: 16-24 Servings

Nutrition Facts per serving: 60 calories, 0.5g total fat (0.5 g saturated fat), 0mg cholesterol, 180mg sodium, 12g carbohydrate, 0g dietary fiber, 1g protein

Do you speed through the dairy section in the grocery store? I know those cold refrigerated cases make me want to grab what I need in a hurry before I get too chilled! But you may want to put on a jacket and spend a little more quality time in the dairy section. Intake of dairy products, which are rich in calcium and vitamin D, is linked to improved bone health, and may reduce the risk of osteoporosis. Dairy intake is especially important for children and teens, when bone mass is being built. All those who are 9 years of age and older need 3 cups of dairy foods each day.

Are you having trouble getting the recommended amount of dairy in your diet? Not a milk drinker? Try some of these tips for adding more dairy in your day.

• Make smoothies in the blender using 1 cup of low-fat milk or yogurt, fruit and ice cubes.
• Dip fresh veggies in a dip made of plain non-fat yogurt mixed with taco seasoning.
• Make a cheese quesadilla using a layer of ¼ cup shredded reduced-fat Monterey Jack cheese, chopped red bell pepper and a sprinkle of chopped fresh cilantro.
• Use non-fat or low-fat milk to cook oatmeal instead of water.
• Mix flavored low-fat yogurt with cereal.

Of course, drinking milk or calcium-fortified soymilk is the easiest way to meet your dairy and calcium needs. Even low-fat flavored milk can be better than no milk at all. But as in everything, moderation is always the key. And choosing non-fat or low-fat dairy products are important. Diets high in saturated fats and cholesterol may have ill health effects. Many cheeses, whole milk, and products made from them are high in saturated fat. To help keep blood cholesterol levels healthy, limit the amount of these foods you eat.

Try this cold and delicious treat. The kids are sure to love it!

Purple Cow

2 cups non-fat frozen yogurt

1 ½ cups non-fat milk

1 can (6 oz) frozen grape juice concentrate

1. In a blender, combine non-fat frozen yogurt, milk and frozen grape juice concentrate.
2. Cover and blend until smooth.

Yield: 4 Servings

Nutritional Analysis: 250 Calories, 4.5 g fat, 105 mg sodium, 47 g total carbohydrate

I'm sure I don't have to tell you that breakfast is the most important meal of the day. But I'm going to. Because it is! Years and years of research show a multitude of benefits from eating breakfast. But sadly, breakfast is often a meal that is neglected or skipped. Do you and your children take the time to eat breakfast every day?

After a good night's sleep and many hours without a meal or snack, your body needs to refuel. Most importantly, your brain needs a fresh supply of glucose, its main energy source. So if you expect your child to do well in school or your own self to succeed at your job, eat a hearty breakfast! This doesn't mean that you need to make eggs Benedict or homemade Belgium waffles. Here are some easy, breakfast ideas:

• Ready-to-eat cereal topped with sliced banana and low-fat yogurt
• Peanut butter on top of whole wheat toast or a whole wheat English muffin
• Instant oatmeal flavored with cinnamon, sugar/sweetener, raisins and a spoonful of canned pumpkin
• Ham or Canadian bacon on a toasted whole wheat English muffin and vegetable juice to drink
• Leftovers from the night before and a glass of milk

Yes, even leftovers can do if you're just not a traditional breakfast-food-type person. And if you're just not hungry in the morning, start with something light, such as a slice of toast and then have a mid-morning snack like yogurt or a hard-boiled egg. If you're always scrambling to get out the door and you just "don't have time for breakfast" set the alarm just 10 minutes earlier! But if you have to, plan on a breakfast that is mobile. For instance, sip on an instant breakfast shake, take a carton of yogurt, a baggie full of grapes, or whole grain crackers and low-fat string cheese. Your child may want to take advantage of the School Breakfast program. Remember to be a good role model and eat breakfast, too!

Try this super easy oatmeal. And use quick oats for a quick breakfast!

Banana Bread Oatmeal

1 ½ cups fat-free milk

1 ½ tablespoons firmly packed brown sugar

½ teaspoon ground cinnamon

¼ teaspoon salt (optional)

¼ teaspoon ground nutmeg

1 cup quick or old fashioned rolled oats, uncooked

1 medium-sized ripe banana, mashed (about 1/2 cup)

2 tablespoons coarsely chopped pecans (optional)

In medium saucepan, bring milk, brown sugar, spices and salt to a gentle boil (watch carefully); stir in oats. Return to a boil; reduce heat to medium. Cook 1 minute for quick oats, 5 minutes for old fashioned oats, or until most of liquid is absorbed, stirring occasionally.

Remove oatmeal from heat. Stir in mashed bananas and pecans. Spoon oatmeal into two cereal bowls. Top with yogurt, sliced bananas and pecan halves, if desired.

Yield: 2 servings

Nutrients Per Serving: 379 Calories, 15 grams protein, 9 grams fat, 63 grams carbohydrate, 7 grams dietary fiber, 405 milligrams sodium, 4 milligrams cholesterol

It's used in virtually every cuisine in the world. You can use fresh garlic when making your own pizza, marinara, or barbecue sauce. Try it in a stir-fry, shrimp gumbo, or as part of a rub for meats. Mince it, sprinkle it over vegetables drizzled in a bit of olive oil, and roast in an oven to give the veggies a bit of a nutty flavor. For a sweeter, less pungent taste, leave the garlic cloves whole when roasting. But be careful not to overcook and burn the garlic; it will leave a bitter taste.

You can vary the amount of garlic flavor released by how you prepare the garlic. The more juices and oils extracted, the more the garlic flavor is incorporated into the food. Using a garlic press will release the most garlic oils and therefore, provide the strongest garlic flavor. When buying garlic, make sure the heads are dry with plenty of paper covering. If you can see green shoots then the garlic is probably too old. Cloves that are too old may crumple under the slightest pressure.

Want garlic bread without the greasy, soggy buttery tops? Easy! Make your own garlic bread by roasting the garlic. But if you're short on time or short on garlic, skip the roasting and simply sprinkle garlic powder and Parmesan cheese on lightly "buttered" (trans-fat-free margarine) bread. It's not the same, but it will do in a pinch!

How to Roast Garlic

1. Preheat oven to 375°F.
2. Cut off the top head of the garlic so the tips of the cloves are exposed, and peel off any loose papery layers.
3. Place garlic on a baking sheet, cut side up.
4. Drizzle with one tablespoon of olive oil for each head of garlic.
5. Bake for 30 minutes or until garlic is soft.
6. Allow garlic to cool slightly before squeezing the paste from the garlic.

For Easy Garlic Bread

Slice a loaf of French bread, long ways. Rub the tops with the roasted garlic (about 4 heads). No butter necessary! If desired, sprinkle with a dash of salt or Parmesan cheese. Toast in the oven or broiler until warm.

According to what was presented at a recent Research Chefs Association conference, consumers are seeking more innovated dinner kits, like those taco kits that have everything but the ground beef at hand. Why? Well, we live in a fast-paced world; we're pressed for time so the convenience factor is a huge plus. But we also want to feel like we are actually preparing the meal, not just warming something in a microwave.

So what does a dietitian think about these convenient dinner kits? As you may have guessed, I can't give you a straight answer, but I have a long and complicated version that I hope you'll read. First of all, if it gets people to cook in the kitchen and families to eat together at the dinner table, how can I not be for it? You don't have to make your own salad dressings and sauces or become a gourmet chef to serve healthy meals to the family. Dinner kits are convenient, but not as convenient as eating out at a restaurant or pulling through the drive thru of a fast food place where the temptation of high calorie, high fat meals are often in our faces. So at least a dinner kit still forces someone to get out the pots and pans and prepare a "homemade" meal.

Plus, many dinner kits, such as Kraft Sizzling Salads®, still require the addition of fresh foods like romaine lettuce, bell peppers, shredded cheese, and grilled chicken. These are certainly healthy, nutrient-packed ingredients. However, like all packaged foods we buy at the store, reading the nutrition label is vital. Seasonings, sauces, and about everything that comes in a nice convenient packet like this are often very high in sodium. Keep in mind that more than half the U.S. population is supposed to have no more than 1500 milligrams of sodium per day. For a refresher on reading food labels, read my previous blog entry, Are You Able to Read the Label?

So if a dinner kit fits within in your budget (a dinner kit is generally more expensive as we tend to pay more for convenience), and the nutrition label doesn't show any jaw-dropping, terrible nutrition stats, then it can be a healthy, easy and fairly quick meal to occasionally add to the weekly dinner menu.

Here's an easy recipe that only takes two ingredients. Get it ready in the morning to marinate and it's ready to grill for dinner that night. No kit needed!

Spicy Grilled Chicken

2 whole skinless chicken breasts (4 pieces, about 1 pound)

½ cup bottled salsa

1. Measure the salsa into a large bowl.
2. Rinse and pat dry chicken pieces. Remove any remaining skin and fat. Place in the large bowl with the salsa and turn with tongs to coat completely. Place bowl in refrigerator to marinate for at least 2 hours.
3. When ready to cook lift chicken pieces from bowl and place on hot grill or broiler pan. Grill or broil about 5 minutes on each side. Chicken is done when all juices are clear and when a cut into the thickest part of the meat shows no pink. (Chicken can also be baked. Coat baking dish lightly with nonstick spray. Place chicken in baking dish and pour salsa over chicken. Cover tightly and bake at 400º for 20 minutes. Test for doneness, as in grilling directions.)
4. Serve immediately or refrigerate to use in salads or sandwiches.

Yield: 4 servings(2- 4 ounce pieces)

Nutrition information per serving: 135 Calories, 26 grams protein, 2 grams total carbohydrate, 1 gram fat, 304 milligrams sodium

I'm always amused by how our country seems to have a national day for almost anything. For instance, you may not have known that April 2^nd was National Peanut Butter and Jelly Day. I, for one, think that peanut butter and jelly sandwiches are one of the most ingenious ideas that were brought to this earth. Anyone who really knows me understands that I have a bit of an obsession with peanut butter and jelly sandwiches. Hey! They are not just for kids!

If you ever worried that all those peanut butter and jelly sandwiches that you were feeding your child were "bad" think again! While it's true that children and adults should be eating a variety of foods and not just live off of one or two "go-to" meals, peanut butter and jelly sandwiches can be a healthy addition to one's diet. Peanut butter is a wonderful source of protein and dietary fiber to keep us feeling full and satisfied. But what about all that fat you say? Well, the majority of fat is unsaturated fat. And remember, these monounsaturated and polyunsaturated fats are heart-healthy with cholesterol lowering properties.

Do you buy reduced-fat peanut butter? Well, you may want to think again. Let's compare labels of one brand of peanut butter:

As you can see, all three peanut butters have the same amount of calories. The reduced-fat peanut butter has less total fat, but roughly the same amount of saturated fats. This means that all they did was take away some of the "good" (unsaturated) fats! Plus, they added more sodium and sugar. Sneaky, sneaky!  Regular peanut butter would actually be a better choice.

But natural peanut butter is probably the best choice. Not only does it have the lowest amount of sodium, but it should also have zero trans fat. You see, while all 3 of these peanut butters say "0 g trans fat" you can't be certain that it's the absolute truth. Products are able to have up to 0.5 grams of trans fat and still label their product as 0 g trans fat. Doubly sneaky!! The only way you can tell if there are trans fats is by looking at the ingredients. If it says "hydrogenated or partially hydrogenated oil" there is a good chance that there are at least some trans fats in that product. And because they can have such a negative effect on our health, we want to aim for 0.0 in our diets!

If buying natural peanut butter, stir it before using to mix the oil and butter together.  Try this amazing peanut butter cookie recipe that uses quinoa, an extremely healthy grain!

Peanut Butter Quinoa Cookies

2 cups cooked quinoa

2 cups water

1 cup old fashion oats

¼ cup ground flaxseed

½ teaspoon salt

½ cup peanut butter (natural or regular)

¼ cup honey

¼ cup mini chocolate chips

Preheat oven to 350°F. Let cooked quinoa cool. Meanwhile, grind oats in a food processor or coffee grinder to an almost flour like consistency and set aside.

In a medium bowl, mix cooled quinoa, peanut butter and honey. Stir in oats, flaxseed and salt until well- combined. Gently stir in chocolate chips. Drop 1 tablespoon-size mounds on ungreased baking sheet. Press them flat with the bottom of a small drinking glass. Bake for 18 minutes or until slightly golden. Let cool.

Yield: about 36 cookies

Adapted from Kids Eat Right

Nutritional analysis per serving (1 cookie): 60 Calories, 3 grams fat, 0 gram saturated fat, 0 milligrams cholesterol, 45 milligrams sodium, 7 grams carbohydrate, 1 gram dietary fiber, 2 grams protein

I just returned from the Illinois Association for Home and Community Education's Annual Conference (IAHCE) where I serve as the Extension Liaison. What a fabulous time I had! There were all sorts of interesting and educational lessons to choose from, including a lesson on herbs, gluten, photography, flower arranging, energy solutions and more.

If you are wondering what or who HCE is let me explain. HCE was formed in 1915 when a Miss Eva Benfiel, a graduate of University of Illinois, developed an association for home economists. She wanted the home advisor role to be viewed as more than just a maid in the home. Now, HCE consists of over 9,000 women across the state of Illinois, educating the community and volunteering in countless activities for their communities.

If you are a woman with a little time on your hands to give back to the community you live in, I encourage you to consider joining an HCE unit in your area. To learn more about HCE or to find out how to join, check out the IAHCE website or call your local Extension office.

These wonderful women have a strong partnership with University of Illinois Extension that is invaluable to us. They help children enrolled in the 4-H program to learn how to cook, sew, and much, much more. And what do I love best about them...their delicious recipes they send me! Here is a wonderful pasta dish that takes just minutes to make. Add chicken or a type of protein to make it an entrée and double the recipe to feed a family of four.

Italian Herb Pasta and Tomatoes

4 oz. whole wheat or whole grain pasta shells, uncooked

1 T. olive oil

1 tsp. chopped garlic

½ cup fresh baby spinach

3/4 cup chopped tomatoes

Fresh or dried oregano to taste

Fresh or dried basil to taste

1-2 Tablespoons balsamic vinegar

Grated Parmesan cheese to taste

Cook pasta according to package directions. Heat olive oil on medium-high heat in large skillet. Add garlic and sauté until slightly brown. Stir in spinach and cook until slightly wilted. Add tomatoes, oregano, basil, and balsamic vinegar; cook for about 1 minute. Stir in cooked pasta; cook until thoroughly heated. Top with grated Parmesan cheese.

Yield: 2 servings

Nutritional Facts: (Amount per serving) 290 calories, 9 grams total fat, 2 grams saturated fat, 0 milligrams cholesterol, 40 milligrams sodium, 46 grams carbohydrate, 7 grams fiber, 9 grams protein.

Have you ever sat and watched a child play? Oh, what we would do to have their energy! These young children are constantly on the move, and therefore, they burn a lot of calories. Kids need snacks to give them the energy they need. Plus, their bodies are still growing and need proper nutrition. But what are some easy, healthy snacks that a parent can offer?

Nutritious store-bought packaged snacks: fruit cups, light string cheese, low-fat yogurt or Greek yogurt, sugar-free pudding cups, low sugar cereals, packaged veggie snacks, hummus, high fiber crackers, high fiber granola bars, 94% fat-free popcorn, nuts and freeze dried fruit.

Store-bought packaged snacks with less nutrition but okay in moderation: graham crackers, pretzels, granola/cereal bars, baked potato chips, rice cakes and snacks, low-fat or fat-free ice cream and ice cream sandwiches, fruit bars and sugar-free popsicles.

Easy put-it-together snacks:

• Graham Cracker Sandwiches: Put 2 Tablespoons of lite whipped topping between 2 low-chocolate or honey graham crackers and freeze for at least 24 hours. (This tastes just like an ice cream sandwich but with half the fat!)
• Yogurt popsicles: Mix ½ teaspoon of sugar-free drink mix (such as Crystal Light®) with 6 oz plain Greek yogurt. Eat it just as is, or pour into an ice cube tray, stick a popsicle stick in them and freeze. These are amazing....
• Frozen banana treats: Mix 2 Tablespoons peanut butter with ½ cup evaporated skim milk. Roll 2 bananas in the peanut butter mixture. Then roll in chopped nuts or a crunchy bran cereal and freeze.

Have you ever tried hummus? Hummus is a popular Middle Eastern bean dip that is packed with protein and fiber. The olive oil is a good source of healthy fats. If you and the family don't mind a little garlic, you'll love this recipe for an easy healthy snack!

Hummus

(8- 2 Tablespoon servings)

1 (15 oz) can chickpeas, drained and rinsed

3 Tbsp lemon juice

3 Tbsp olive oil

2 cloves garlic, crushed

1 tsp ground cumin

¼ to ½ tsp cayenne pepper

1 tsp dried parsley

½ tsp salt

1. Place all ingredients in a blender or food processor.

2. Process until the texture is smooth.

3. Serve with pita bread, fresh vegetables or crackers. Refrigerate leftovers.

Nutritional information per 2 Tablespoon serving: 90 Calories, 6 grams fat, 0 milligrams cholesterol, 270 milligrams sodium, 8 grams carbohydrate, 2 grams dietary fiber, 2 grams protein

When I looked at my calendar this morning I realized that today is Registered Dietitian Day. I'll go ahead and give myself a pat on the back for choosing to become an RD because the truth is, I can't see myself doing anything else. I'm committed to improving the health of our communities and that includes you! Thank you for reading my blog, but mostly for caring about your own health and your family's health.

Now on to the good stuff...This Saturday is St. Patrick's Day. And to some people, the day just wouldn't be the same without corned beef and cabbage. But how does it stack up on nutrition?

Whether bought raw or in a can, corned beef brisket is very salty. One 3 ounce serving of cured corned beef has 964 mg of sodium, 40 percent of your daily value of sodium. In addition to sodium, corned beef is generally made from the fattier brisket areas, so the fat and cholesterol levels tend to be on the high side when compared to some of the more commonly available beef cuts. But don't be in too much despair; despite the fact that corned beef isn't the healthiest of dishes, there are a few steps to take that can help lessen its overwhelming fat and sodium stats. First, look for extra-lean corn beef and ask the butcher to trim off the top layer of fat from the brisket. Before cooking, cut off any additional visible fat. Try steaming or boiling the meat for a mouth-watering and tender dish.

To decrease sodium content, discard any seasoning packet that comes with the beef brisket. If buying corned beef in a can, drain the beef with a mesh strainer and rinse with cold water. Boiling the raw or canned meat in water can also help decrease the sodium content, but remember these strategies only lower the level of fat and sodium somewhat. If you are on a strict low sodium or low fat diet, corned beef is not a good option for you. However, for the rest of the group, an occasional indulgence can still fit into a healthy eating plan.

Braised Cabbage

1 Tablespoon trans-fat free margarine

1 Tablespoon low sodium chicken broth

1 pound green cabbage (1/2 medium head), cut into ¼ inch strips

¼ teaspoon crushed thyme

1 Tablespoon minced fresh parsley leaves

Pepper to taste

1. Melt margarine in large skillet over medium heat.
2. Add broth, then cabbage and thyme.
3. Bring to a simmer; cover and continue simmering, stirring occasionally until cabbage is wilted but still bright green, about 7 to 9 minutes.
4. Sprinkle with parsley and season to taste with pepper.

Yield: 8- ½ cup servings

Nutritional analysis per ½ cup serving: 23 Calories, 1.5 grams fat, 2 grams carbohydrate, 33 milligrams sodium, 1 gram protein