Home ยป Puttin' Popeye, King of Spinach, to SHAME!

Puttin' Popeye, King of Spinach, to SHAME!

Wow! Y’all love fiber and produce wash! Wooot! I received so many questions yesterday, I decided to post a little Q&A today. If you asked a question, I tried to answer it. Key word being tried. You guys are really impressive! I was constantly checking my BlackBerry for such savvy, inquisitive comments…love it! And, some really sweet comments! 🙂 Thank you!

Jenn (I think!) of EatMoveLove: Is Annie’s Mac ‘n Cheese good? Does it take like real mac ‘n cheese?
Prevention RD: Yes! Annie’s Mac is wonderful! I prefer the cheddar cheese over the white cheddar, however. For whatever reason, the Annie’s whole wheat shells are always too al dente for me, even after adequate cooking time. Oh, and best part…go here for some free loot! One free product for anyone! All you have to do is ask!

Diane of Fit to the Finish: How do you feel about grinding wheat?
Prevention RD: If this is something you’re interested in and have time for, why not? Do you have access to whole wheat? To be quite honest, I wouldn’t know the first thing about grinding my own wheat. I will say that most grocers offer a LOT of wonderful, whole, (organic) bread and wheat products that most definitely meet our whole grain and fiber needs. Grinding wheat may be more of a hassle than it’s worth. But again, I’m not well versed on this topic! Cool thought!

Holly of The Balance Broad: How much fiber do I need each day? 25 grams?
Prevention RD: The American Dietetic Association recommends 25 grams a day for adult women and 38 grams a day for adult men, OR 14 grams per 1,000 calories consumed. There is no real danger in getting more than the recommended amount of fiber, however constipation does tend to be an issue in individuals who fail to increase their water consumption along with their fiber consumption. Just one more reason for proper hydration, right? 😉

Kenya: Are fiber powders added to water and juices the same as those “fake” fibers in yogurt and fiber bars?
Prevention RD: I cannot speak on behalf of all products, so it’s best to research first. The position of the ADA states that “bulk laxatives and fiber supplements have not been studied for physiological effectiveness.” I think a lot of my answer would be individualized based on need. If someone if wishing to take a supplement in order to meet the recommended daily intake of fiber, I would put a stronger emphasis on food sources each day. Similarly, if someone is seeking the cardio-protective benefits of fiber, supplements and bulk laxatives are not yet tested for efficacy, and I would encourage food sources of fiber in the diet. If someone is 90 years old, constipated, and has a poor appetite, a supplement is obviously advisable. In just a brief search, Benefiber touts wheat dextrin, a natural fiber, as the fiber source. Lastly, most fiber supplements and bulk laxatives (as well as fiber-containing foods such as fiber bars and yogurt) contain soluble fiber, and not insoluble fiber. Again, there are exceptions to this and thus it’s always advisable to consult the nutrition label. Great question!

Grace of Food-Fitness-FreshAir: How does resistant fiber react in the body?
Prevention RD: In short, it does not. Resistant fiber is an insoluble fiber, meaning it does not breakdown or dissolve in water (or whatever contents are in your gut!). You may then wonder, so why eat it? Because the fiber doesn’t breakdown in the system its caloric content is lower and it is mainly used as a bulking agent, aiding in keeping people full on less calories – a key to weight loss!

Karla of Foodologie: What is the benefit of using veggie wash as opposed to rinsing well in water?
Prevention RD: The acidity of the vinegar, citrus, and baking soda aids in breaking down the waxes, agricultural chemicals, dirt, and fingerprints that are covering our produce. Water alone does not penetrate these topicals. Not only does the acid help to breakdown the topicals, but manual rubbing for 20 seconds, as indicated, removes unwanted agents from the surface of our produce. In order to better improve produce food safety, always wash your hands with soap and warm water before beginning. Ensure that cooking surfaces are clean and sanitized. Discard outer leaves and skins to remove the areas most commonly touched and exposed in the growing and retail process. Never use soaps or bleach-containing products to clean produce as the chemicals can penetrate into the produce and cause illness and poor taste. Never soak or spray mushrooms in produce wash as they absorb liquids

Waistingduxie: Any suggestions on dilution rates for leafy veggies in a tub of water?
Prevention RD: A 50/50 water and white vinegar blend works well! Soak for 5-10 minutes and rinse well.

Faith of An Edible Mosaic: Can that veggie spray recipe be stored in a clear bottle? How long does it last?
Prevention RD: If my chemistry minor serves me correctly (baaaahahaha!), the baking soda will most definitely react with the vinegar, but it should dissolve and settle after a few moments. I’m not sure about keeping the wash in a clear bottle, though! Any chemists out there??? 🙂 Great question, sorry I’m not more help there! Research didn’t turn out to much, either!

Mari of Namaste Mari: Where is my daily picture of Lily?
Prevention RD: So sorry, ma’am! Voila…

“Mommy, I swear to you I will waste away if I don’t get that treat that’s in your hand…NOW!”

Great questions, everyone! Thank you for your enthusiasm and interest about such important topics!

Laughing Cow Spinach Alfredo Taste Test!

Yesterday was taste test day at work today. For new-comers to Prevention RD, I do a bi-weekly healthy taste test at my clinic where staff can sign up to try a new recipe I prepare. I do charge a $1 to help off-set the cost of groceries and supplies. I typically make things that receive 2 thumbs up from my hubby, and this week was no exception: Laughing Cow Spinach Alfredo. I was skeptical to include the spinach as it is kind of scary-looking those who aren’t real “go veggies!,” but it went over REALLY well! I know several of you have tried some rendition of Laughing Cow Alfredo, and I am yet to hear a negative review. If you’re looking for a fun, easy, crowd-pleaser…consider Laughing Cow Alfredo.

I had every intention to come home last night to relax with my hubby and puppy, Biggest Loser, and a glass of wine. However, I walked in the door at 6pm and knew I wanted to try Julie’s Spinach and Tomato Pesto!

Spinach and Tomato Pesto

3 c. spinach
5 T. olive oil
5-6 sundried tomatoes
4 cloves garlic, sliced
1/4 c. pepitas (green pumpkin seeds)
2 tsp. sea salt

In a frying pan, heat 1 T. of the oil over medium heat. Add the spinach and cook, stirring occasionally, until wilted and bright green.

Place spinach and all remaining ingredients in the food processor. Blend until smooth.

Nutrition Information (for entire recipe): 1097 calories; 89 g. fat; 2,175 mg. sodium; 65 g. carbohydrate; 16 g. fiber; 26 g. protein

We tried this over spaghetti squash and it was good, but I think I’ll use the rest of the pesto over whole wheat linguine!! Mmm! It’s thicker than I was hoping…maybe I went over-board on the spinach? 🙂

Stay tuned…there’s more keeper-worthy recipes coming up, I can assure you of that! And I’ve heard rave reviews on the homemade Power Granola I posted the other day…just as a heads up!!

A wave to the Mid-westerners! Lots of Illinois people! 🙂 I miss my motherland of Chicago mucho! It was fun hearing where everyone is from — Canada, Singapore, Virginia, California, New York, Indiana…awesome 🙂

So, did you make some veggie wash? Any disasters? 🙂

Do you read any blogs that are NOT nutrition, fitness, or health-related? Just curious!

Share With Your Friends!


  1. January 14, 2010 / 6:46 am

    I love question and answers. Thanks for taking the time to do that. I think it’s so fun that you have a taste test day at work. I would love to be able to taste all of your recipes every week!

    By the way, I bought a spray bottle yesterday to make the veggie wash. Thanks so much for the tip!

  2. January 14, 2010 / 6:48 am

    I do occasionally read other blogs, but only when researching something.

    Great questions and answers. ๐Ÿ™‚

  3. January 14, 2010 / 7:05 am

    Thanks so much for all your answers. So informative. And that recipe looks wonderful!

  4. January 14, 2010 / 8:04 am

    Thanks for taking the time to do a Q&A session– I know they’re time intensive! Have a great day, Nicole!

  5. January 14, 2010 / 8:06 am

    I like this feature a lot. I’ll have to think of some questions…

    Laughing Cow Alfredo is great once you figure out how to melt the wedge down.

  6. January 14, 2010 / 8:32 am

    Nice idea for a post, Nicole! i may steal this from you, as I get so many random health-related questions and I should post all the answers.

    I do have something to add about resistant starch. Not only is it not digested, but the bacteria in your body uses it for energy, and produces short chain fatty acids (sort of like our “poop”! haha). The SCFA are energy for enterocytes, which is good for regularity and immunity. Right? This is what I have read. I have also read that they may be able to help protect against cancer!

    I did make your veggie wash spray! Haven’t used it yet, but I’m SO glad you posted that “Recipe”!

  7. Kenya
    January 14, 2010 / 8:33 am

    Thanks for taking the time to answer our questions!

    I have been reading my pastor’s blog in addition to yours. Our church is on a 21-day Daniel fast. I am not doing the full fast, but I am doing a modified verision of a fast. Pastor posted a link of some websites that offer recipes for meals with veggies & fruits.


  8. January 14, 2010 / 8:47 am

    so Nice of you to answer every question,really very nice and recipe too looks very delicious…

  9. January 14, 2010 / 8:54 am

    Great Q&A!!

    I read lots of non-food related blogs… I like a lot of the mommy blogs ๐Ÿ™‚

  10. January 14, 2010 / 9:09 am

    What a great thing to do !! You are fantastic honey – thanks for GIVING to your readers…and you might want to check out my blog for a little something…just sayin’ (whistles to self…) ๐Ÿ˜‰

  11. January 14, 2010 / 9:14 am

    Thank you so much for the Q&A! You have so much knowledge to share. It’s like we each get a “free” consult with you when you post. ๐Ÿ™‚

    I haven’t made the wash yet…I need to get some type of bottle to keep it in!

    Although Pioneer Woman has a “Cooking” section, I love her photography and just reading about her life. And Marlboro Man…oh, MM. I want my own MM.

    I also love “Moosh in Indy” – I don’t know her personally, but she’s local and HILARIOUS! Oh – and my 2 sisters! They have blogs for their kiddos…it’s so funny and cute.

  12. January 14, 2010 / 9:20 am

    That pasta looks so good!!

    I read justjared.com from time to time beause I love silly celeb gossip :).

  13. eaternotarunner
    January 14, 2010 / 9:36 am

    I read food and travel blogs too! In fact I have way too many that I try to keep up with!

  14. January 14, 2010 / 9:51 am

    Thanks for answering my question! And others…I now learn that I really want to use veggie wash to help get off that annoying wax that they stupidly put on a lot of veggies. Also, I love that pesto idea. I’ve been eating basil pesto for the past couple days. So good!

  15. January 14, 2010 / 10:08 am

    LILY! she is such a cutie ha!

    Does perezhilton.com count? because that is where I get all my news from hahahaha

  16. January 14, 2010 / 10:38 am

    The alfredo looks really good. I may need to try that one sometime soon. Glad they liked it for your taste test. Thanks for all the wonderful info. I know so many people always have questions about that and it can be confusing.

  17. January 14, 2010 / 10:59 am

    I love that you do taste tests at work. I always have patients looking for healthy recipes and I normally just tell give them websites or books as resources.
    I love reading your blog. Even as an RD, it’s not having a refresher on some of these topics!

  18. January 14, 2010 / 11:01 am

    Excellent Q&A, thanks for taking the time to do that! Taste test day sounds like so much fun, and Laughing Cow Spinach Alfredo sounds incredible! I’m off to check out that recipe!

  19. January 14, 2010 / 11:34 am

    Thanks for posting all those questions.
    Also, SPINACH PESTO?!?!?! Im so excited about this one!!

  20. January 14, 2010 / 12:59 pm

    i had no idea girls need that much! dang, i get more than that everday. no wonder my tummy is always making noises!
    GREAT meal tho!

  21. January 14, 2010 / 2:59 pm

    I already have your kale chips and alfredo recipe on my grocery list for this week! I am so excited! If I go to Whole Foods instead of Trader Joe’s, then I am going to find the veggie wash (or just make it myself).

    Yes, I read lots of fashion and beauty blogs (chloe conspiracy, 9 to 5 chic, veronika’s blushing) and some other random “life” blogs (some people I know and other random Nesties) BUT I mainly stick with H&F blogs ’cause that is where the party is at!! =)

    I heart Lily <3

    Oh ps. Shout out from Vegas (per yesterday's question). It is sunny and fabulous here! =)

  22. January 14, 2010 / 3:23 pm

    By the time I finish reading all the healthy living blogs that I love every day, it doesn’t leave me with much time to read about anything else. I need to branch out because I’m sure that I’m missing out on a lot awesome information.

    By the way, Great Q & A!

  23. January 14, 2010 / 3:42 pm

    Great Q and A sesh. I love reading all the answers. Pretty interesting stuff. I think its cool that you do taste test at work. What a great idea!! I hope you are having a wonderful day!

  24. January 14, 2010 / 5:01 pm

    Hey Nicole, I just tried emailing you back but it bounced back as failed delivery…hmmm – not sure why – but anyways, I was just saying CONGRATS of course and I’ll send it out tommorow!! Your blog is great, love the variety – and the pastas haha ๐Ÿ˜‰ – just keep doing what you like doing and writing – you are smart and have a great future girl ๐Ÿ™‚

  25. January 14, 2010 / 5:45 pm

    Since you love questions here’s one: For someone trying to leave behind his salt addiction is switching to “No Salt” which says it’s sodium free and just potassium a better choice or am I still playing with the devil?? I have not been ordered off salt by anyone but myself. Trying to lose weight and a lot of my favourite “bad” foods are salty which is why I’m cutting out white death….sugar and salt. Thanks,John

    Can’t remember where I came across your blog awhile ago but I kept you around because it’s interesting reading your view on certain products/choices such as I presented.

  26. January 14, 2010 / 6:29 pm

    wow I’m impressed you had responses to all those questions! The only blogs I read that aren’t food/health related are those of friends ๐Ÿ™‚

  27. January 14, 2010 / 7:08 pm

    Another great blog week! I love home decor, fashion, make up, and random blogs too. I really like reading ones with recipes as a way to mix things up! Thanks for the Lily picture ๐Ÿ™‚

  28. January 14, 2010 / 7:13 pm

    oh what a great idea love the Q and A lol and your doggie at the end

  29. Stef @ moretolifethanlettuce
    January 14, 2010 / 7:33 pm

    i love pesto! sounds yummy

  30. January 14, 2010 / 9:29 pm

    You always have interesting posts. I like this one.

  31. January 14, 2010 / 9:49 pm

    Loved your Q & A! Maybe you can make this a weekly thing? It would be interesting! ๐Ÿ˜€

    I do read blogs that aren’t food-related. I read blogs that have to do with journalism, and also savvy blogging.

  32. January 16, 2010 / 8:16 am

    I think that is so cool how you do a weekly taste test–I’d sure love ot work in your office ๐Ÿ™‚ Yum! And this weeks recipe is unique and sounds great!

  33. January 16, 2010 / 9:11 am

    Lily is soooo freakin’ cute!! I love her face!
    The Q & A section is very helpful. A great way for us all to learn together. You have very mindful readers and they ask awesome, thought provoking questions. Your wisdom and take on life is so inspirational.
    This pasta looks great, sun dried tomatoes, spinach and pepitas are such a fab combination!!

  34. January 16, 2010 / 9:55 am

    Thanks for answering my questions! I’m going to try making a veggie wash now!
    Lily is too cute!

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