Grace Derocha from the Academy of Nutrition and Dietetics shares some healthy meal ideas for 2024.
At the CBS Broadcast Center. I’m Chanel call. >> Now that we’re into the new year healthy eating is of course on the top of the minds of so many of us. Rochelle and Kiley are here with the Academy of Nutrition and Dietetics with some healthy New Year recipes. >> How you guys.
Hello. We are here with Grace de Rochelle, one of our absolute favorites. So excited. Thanks for being here today. It is. Can I say dreaded New Year’s resolution time? >> Can I? Yeah. Like let’s pretend we’re not super excited for this And time to buckle down for a little bit.
Can you make it easier for us? >> Yes. So anyway, happens to be National Slow Cooker month. One of my favorite ways to cook because you said it and you kind of forget it. Yeah. So I brought two recipes We’re going to make one here and this
Is the best This is a slow cooker oatmeal. And what you do is you set it at night and when you wake up it’s done. >> It’s like you cooked and it’s magical. Do you get the bottom here for smelling? Yes, That’s what I was hoping for The bonus. Yes.
So we’re going to make it right now super easy. Kind of like dumping everything once you hold the. >> Well, you hold everything in the water here. And then we are dumping everything here. Look, it’s like it’s like a pool. >> Yeah. Because what we’re doing is we’re cooking the steel cut
Out. So that’s kind of the key here as we’re using steel cut partially because we’re cooking it for so long. So we want it to take that time to really cook through. That is my favorite. Oh two is the steel coats. It’s full of fiber. It has a little protein.
Those are frozen bananas. >> So that’s my cheat is like when the banana gets too ripe I freeze them, peel them, freeze them and then I can use them for the night effect. >> Then we have some. Would you like some? I understand. I like we’re all in work.
>> We have some milk. You were doing great. You can use any kind that you buy. >> We have a flax seed Or you can use chia seeds for some heart healthy fat. So we’re trying to get all the good nutrition in here. >> Both if you could. Mm hmm.
All right, Kyle, you’re in. >> You go out and because Oh yeah? What’s one? Blueberries. Blueberries. So fun facts. Are they supposed to be blueberries? They were frozen. I picked them in the summer with my family and then I Frozen is doing the most because I love I love
Blueberries and we have a great season for them in Michigan. >> Just some vanilla. This has been I think I guess it’s all pretty measured. Yeah. Yeah. And this is what you will see. You’ll definitely smell this as it cooks the cinnamon, the nutmeg and the salt because science and cooking now the
Liner is that a must or is that just convenience thing to clean less clean up? Yeah okay. It’s amazing I use my crockpot quite often. I don’t have liners for it. I leave it I know you mentioned it like that would make me do it more because I don’t have to
Cook afterwards and then we would just put the lid on which is not here, stir it up and then makes a large pot meal too . >> Yeah. So serving like on what we just did here so about a cup. So there’s about eight ish servings in there right now and
This is like a seven quart crock pot. Yeah. Okay. And 7 to 8 hours on low. So a slow cooker cooks from 175 to 215 degrees. Lower settings kind of comes in and out of the heat a little bit more where the high setting stays at the higher setting and
Stays on more. And then your warm setting is 165 to 175 which it automatically will pop into. So then when you wake up it’s still warm and ready for the family to eat. >> Go back ten minutes like that. I very very quickly let’s talk about lunch.
Yeah I wanted to bring yeah because I think slow cookers a lot of times people think soupy but this is chicken Yeah this is a mediterranean You can smell it It’s super easy to kind of thing. Yogurt, lemon juice, cinnamon allspice, oregano Set it Forget it shred it lot A lot of this
Looks like staples that you already have . >> When watching CBS News Detroit welcome back 2024 is here and healthy eating is a resolution for many of us. Chris and Sandra are here with the Academy of Nutrition and Dietetics with some more healthy recipes. I can’t believe how much she brought this.
>> There is so much here. Yes. Sandra and I always talk about how we’re going to eat healthier than we’re eating Snickers bars and Twizzlers over there in the morning. >> So it’s letting everyone know Grace is here with us this morning And you’re talking about healthy meals and actually healthy meals are
Easier than you think to prepare, right? >> Absolutely. I mean soup can have everything in it. In this recipe it’s an unstopped cabbage soup but really it’s perfect for this time of year. It isn’t the actual soup month as well. Rejoice and everything in it. >> So you guys we’re going to
Make we’re going to make it And you can just load this up with so many veggies and kind of like sneak them in there for. >> And you’re going to love that. So I started I already brown the meat and the onions. So we’re going to start that
There already and then we’re going to add the broth. So what I tell people get creative. >> So I made this up. So there’s just I just put it in. >> All right. There we go. So when you say broth it looked a little yellow. >> So chicken broth. Roast chicken. Okay.
And if you ever wanted to do a vegan vegetarian version, you could use beans instead of meat and then use a vegetable broth. >> So you can see center is big on stirring. How crucial is it to stir right away? I love that. I love a good.
>> It also gives me something to do. Okay. So my dad a dietitian trick that is a tomato vegetable juice This right This right here. Yes. When I add in with the broth I can put it there. >> So kind of like AV0, you’re sneaking in that way Veggie
Adds more veggies and there’s smart some diced tomatoes and it’s got a little sweetness to it as well, right? >> Yeah. And there’s a variety of vegetables, right? >> There’s a little bit of kick a salt already in there and you can smell that V8 It smells so good right?
>> The stir is complete and we’ve got some stewed tomatoes. >> Yeah. Chris Annoyed by my stirring as you can I find it is fascinating how everything has to be stirred right away Maybe I like to stir in broth veggies. >> Yup. Some more aromatics here Chris Oh aromatics the carrots
And the celery stirring Because what I do is I add everything then I stir but this is much better. >> So this is basically driving you bananas that I’m doing Well no I’m much more laid back than that. >> All right. So to two plates of cabbage.
>> Yeah, a lot of cabbage here and fiber in there, right? So much fiber adds density keeps you fall and then we’re adding a little bit of starch. So this could be potatoes, This could be rice. This could be a little pasta. >> I’m doing some long grain brown rice today.
>> You put that in there raw? Yes. And then all the liquid it’s going to cook through So you so you just actually you don’t cook it before you don’t make the rice before you put it in. Okay. Otherwise then it might get to mush. Yes. And then you have your spices.
>> Yep. So all the different stuff and again plate get creative like use this as a base and then play with it a bay leaf one Bay leaf. >> Yeah just one. Okay. Because it’s pretty strong. Yeah. Paprika Don’t forget to take it out after salt and pepper. Salt and pepper.
>> Oregano and time Poorly Oregano and time. Yeah. You don’t want to get stuck with say this word. No. Is that Sandra or Worcestershire? >> Worcestershire? We went through this during the initial break. I was like, Please don’t make me say I’m going to make you sick.
I was like What is that tomato paste Looks like my favorite emoji. >> I don’t really know. >> Okay. And so then how long do you you basically just put this on the stovetop and then let it simmer? I guess you could also do this in a slow cooker because
There’s a beautiful thing which is it’s National cooker month too. >> So when you have something like this I mean you got all these healthy ingredients. How important is it to have these in your covered and how easy is it just to stock up on these?
>> I would I think a lot of people have a lot of these things. One nice thing about cabbage is that it lasts a long time in the fridge So if you’re like Oh that cabbage needs to be used well I’m kind of making you guys This is how this recipe
Got created. >> So see I can’t wait. That looks and the finished product looks like this. >> I always tell people don’t forget garnish and finish your soup. Can I make it? Yeah Pretty garnish it with that Whatever. And then I like lime or lemon to just brighten it with some
Acid. >> It’s amazing how much that cabbage cooks down like that. I mean, even better. Yeah. Like any of your Yeah. Any of your leaves will really cook down and just add like volume and density And obviously there’s a lot of good nutrition in the soup. >> Yeah. So healthy.
I mean look what we put in there Now when you tell us if people want to find this recipe or get some more help from you, where do they go to places they can go to your website I gave it to Erin so that it’s on the
Website but also at w w w dot eat right.org It’s Academy of Nutrition dietetics site It has lots of recipes lots of good ideas how to stay healthy and get nervous and if we miss the oatmeal recipe from earlier we can get that on there. Absolutely perfect for a cold day.
>> I know I’m all about that right? It’s good warming it up. Give it one more stir. Come on one more drive in your body. Stir it up. Look, Kylie, nothing better than stirring on a cold day, right? >> I can tell