Oldways often works with registered dietitians through our various programs and health initiatives. Our connection to this community of health influencers is invaluable in our work, so when we heard our friend Michelle Dudash, RD [1] was coming out with her first book, Clean Eating for Busy Families [2], we could not wait to dive in and learn what she had to share. Not only is Michelle a dietitian, she is a trained chef, media spokesperson, and most importantly a mom, so she is clearly an expert when it comes to a busy family life. The recipes and tips she shares are a perfect combination of simple, healthy, delicious — with a dash of nutritionist know-how.
We caught up with Michelle for a chat about her new book.
OLDWAYS: For our readers who may not know you, can you share a bit about yourself and the concept of your book, Clean Eating for Busy Families [2]?
Clean Eating for Busy Families [2] takes the challenge out of putting delicious food on the table every night by providing readers with a clear plan for dinner success.
I rely on whole foods in their most natural state including fresh fruits and vegetables, whole grains, sustainable seafood and lean meats, lowfat dairy, nutritious oils, nuts and seeds, a variety of fresh and dried herbs and spices, and unrefined sweeteners. As a busy mom, I also take advantage of some convenience foods like reduced sodium or organic broths, spaghetti sauce and canned legumes [3].
OLDWAYS: Can you talk with us about your “Five Food Rules for Eating Clean”?
MICHELLE: Sure, they are as follows:
OLDWAYS: Most moms agree that a picky eater can be a dining downfall. What are your top tips for dealing with picky eaters? (Kids or husbands!)
MICHELLE: I have several rules that I live by and would love to share!
OLDWAYS: Being a working mother requires a special balancing act and you clearly have some experience in this arena considering the many hats you wear! What advice or strategies could you offer to other busy moms to ensure they can get “meals on the table in minutes?”
MICHELLE: It isn’t always easy but with some simple steps you can get it all done, I say:
OLDWAYS: We don’t want to leave this Q&A without a recipe to share with our readers, so would you mind suggesting one to include?
MICHELLE: I am happy to suggest one, how about my recipe for cucumber quinoa [6] salad.
Cucumber Quinoa Salad with Feta Cheese, Olives, Mint & Oregano
Quinoa is an ancient Incan grain and a complete source of vegan protein, providing all of your daily essential amino acids. Just 1 cup (185 g) of cooked quinoa offers 8 grams of protein, 5 grams of fiber, 15 percent of your Daily Value for iron, and 6 percent of your Daily Value for potassium, a nutrient for which many people don’t reach the recommended requirement. This salad serves as a refreshing, light, yet satisfying main or side dish. Find quinoa in the natural food section of your grocery store, near the grains.
Ingredients:
1 cup (173 g) dry quinoa, debris and discolored seeds removed
1½ cups (355 ml) organic or reduced sodium vegetable broth
1 large cucumber, peeled, seeded, and chopped (1½ cups, or 205 g)
1 large tomato, seeded and chopped (1 cup, or 180 g)
1/ 3 cup (50 g) crumbled feta cheese
¼ cup (25 g) pitted kalamata olives, sliced
2 tablespoons (28 ml) red wine vinegar
2 tablespoons (28 ml) extra-virgin olive oil
1 tablespoon (6 g) chopped mint (or 1 teaspoon [0.5 g] dried mint)
½ teaspoon salt
¼ teaspoon dried oregano
Directions:
Place quinoa in a medium saucepan, cover with water, and let soak for 5 minutes to prevent stickiness. Stir, then rinse in a colander with cool water, and drain. Return quinoa to the saucepan and add broth. Bring to a boil on high heat; reduce heat to low, cover, and cook for 20 minutes until quinoa is tender and liquid is completely absorbed. Spread quinoa on a plate to cool it quickly.
Place quinoa in a medium bowl and mix with the remaining ingredients. Chill for at least 30 minutes, up to 3 days.
Go Green
When domestic cucumbers and tomatoes are out of season in your area, try substituting 1½ cups (360 g)chickpeas, ¼ cup (40 g) minced red onion, and ¼ cup (45 g) sun-dried tomatoes in olive oil, drained and chopped.
Total Prep and Cook Time: 1 hour • Yield: 11 servings, ½ cup (approx.60 g) each
Per serving: 126 calories; 5 g total fat; 1 g saturated fat; 4 g protein; 16 g carbohydrate; 2 g dietary fiber; 4 mg cholesterol.
Links
[1] http://www.michelledudash.com/
[2] https://oldwayspt.org/shop/oldways-bookstore/clean-eating-busy-families-get-meals-table-minutes-simple-and-satisfying
[3] https://oldwayspt.org/resources/12-great-ways-use-canned-beans
[4] https://oldwayspt.org/resources/shopping-cooking-eating/stocking-your-kitchen
[5] https://oldwayspt.org/blog/revisiting-slow-cooker-america%E2%80%99s-melting-pot
[6] http://wholegrainscouncil.org/whole-grains-101/quinoa-march-grain-of-the-month
[7] https://oldwayspt.org/categories/q