Ellie Krieger, Host of The Food Network's Healthy Appetite Speaks at Hunterdon Medical Center

Published February 10, 2008

Pictured: (Left to Right) Ellie Krieger signs her new book The Food You Crave for Manisha Abeysinghe, M.D. at Hunterdon Medical Center.

Ellie Krieger, host of The Food Network's Healthy Appetite, offered tips on eating the food you crave to 150 attendees at Hunterdon Medical Center last Wednesday.  Ms. Krieger explained, "In my food world, there is no fear or guilt, only joy and balance.  So no ingredient is ever off-limits.  Rather, all of the recipes here follow my Usually-Sometimes-Rarely philosophy.  Notice there is no Never."

Usually foods are the backbone of each recipe and the cornerstone of a healthy diet -- colorful vegetables and fruit, whole grains, lean meats and fish, beans, nuts, low-fat dairy and healthy oils. Sometimes foods are somewhat more refined, like regular pasta, white flour, and sugar, or a little higher in saturated fat, like some cuts of red meat. They are not the healthiest but, can make a meal more crave-able, so Ellie sprinkles them in here and there. Rarely foods are those most nutritionists say are off limits for example; butter, full-fat cheese, bacon, and cream. Ellie uses these ingredients strategically so you get the most flavor punch out of them and the overall recipe is still healthy.

"Eating and cooking well starts with having the right foods in your pantry so you can whip up a great meal anytime," explained Ms. Krieger.  Ms. Krieger suggested her five key ingredients, which she refers to as her secret weapons to delicious healthy food.  She suggested always having avocados on hand and non-fat Greek yogurt.  Adding the yogurt to a baked potato instead of sour cream is a healthier substitution.  Fresh herbs such as dill, mint, thyme or cilantro, to name a few, can enhance the flavor to any dish.  "For example, adding mint to a turkey wrap adds a totally new element to the sandwich.  Healthy food does not have to be boring.  Fresh herbs provide flavor, aroma and color, plus vitamins A and C and are full of antioxidants," Ms. Krieger explained.  Cannellini or other white low sodium beans offer a good source of vitamin B and magnesium and Ms. Krieger uses beans often in her recipes.  Ms. Krieger mentioned that mustard is a great ingredient to have in your cupboard.  "Mustard adds a ton of flavor and not a lot of calories to dishes.  I add mustard to oil and vinegar to make a great salad dressing and add mustard, maple syrup, marjoram and garlic to make a sauce for chicken," stated Ms. Krieger.  Attendees had the opportunity to sample Ms. Krieger's recipes prepared by Hunterdon Medical Center's Nutrition Department. 

This program was part of Hunterdon Medical Center's Nutrition Series.  The next program Eating in a Fast Food World will be held on Thursday, March 6th from 6:30-7:30 p.m. at The Clinton Book Shop located on Main Street in Clinton.  Beverley Manganelli, RD, CDE, Manager of Community Nutrition at the Center for Nutrition and Diabetes Management will discuss how to make healthier choices when eating out, how portion sizes have changed over the years and how to make better decisions on how much to eat (or not to eat). This program is free of charge. To register call the Clinton Book Shop at 908-735-8811. Please register by Wednesday, March 5th.