Beefing Up Nutrition | Fit to Eat | MPB

Beefing Up Nutrition | Fit to Eat | MPB


– On today’s “Fit to Eat”, I’ll be preparing a
stuffed shoulder tenderloin with creamed spinach sauce
and Brabant potatoes. Our guest is Emily Thevis from the National Diabetes and
Obesity Research Institute. We’re going to check out
a local butcher in Flora, and registered
dietician Rebecca Turner will share some delicious
low sodium crock pot tricks. It’s going to be a great
show, so stay tuned. (upbeat music) – Welcome back to “Fit to Eat”. I’m your host, Rob Stinson. Today’s guest is the
Director of Education at the National Diabetes and
Obesity Research Institute, Emily Thevis. Emily, good to have
you on the show. – It’s great to be
here, thank you. – Hope it wasn’t too
long of a drive up here. – (laughs) Not bad. So anyhow, today we’re
gonna have a lot of fun showing people a piece of beef that I bet they’ve never used,
or the majority won’t have, and then talking about
the fabulous facility that you are representing today. So National Diabetes and
Obesity Research Institute. If we go saying that
throughout the show, we’re gonna call it NDORI. – Absolutely, ’cause
it’s a mouthful. – Yup, anyhow, let’s
get started, though, and what I’m gonna do first
is show this piece of beef, and show someone at home
how they would trim it. So it comes in about
a 14-ounce piece, maybe a little bit less. This one’s about 12. The first thing you want to
do is take off this skin, and the easiest way to do it, and it doesn’t all
have to come off, is just to get a sharp
knife, start in the middle, and literally just kind of pull
it, and you’ll see that it, and they call it silver
skin for a reason, but it’ll come pretty
easily right off the meat, and that just takes whatever
level of fat there was, and removes it, and I think
it’s important to show people, because I want people to see, this is something that
they truly can do. – [Emily] It looks pretty
lean, even to start with, so there’s not much to do.
– It is. It is a great piece of beef. That end piece I just trim off, and what you’re gonna
be left with is enough for a perfect two meals,
and you see how that works? It’s a little tricky, so you just stick the knife
right under it, cut at one side, and then pull it
off, and I swear, it doesn’t take long to
really get good at it. So now what we’re gonna do is
take this piece, and cut it to where you have two pieces,
and right about the middle, and we’ll use this
piece on the side, and we’re gonna stuff
this, and you can see, it looks like a filet. – [Emily] It does;
it’s beautiful. – So this is a
shoulder tenderloin. You know, teres major,
nobody’s gonna know. Think tear, like you tore
your shoulder, hopefully not, but teres major is
the official name. You can go into a grocery store
where they have a butcher, and they can cut
this piece for you. So now all we’re gonna do
is just kind of open it up, and make it to where we can
actually stuff it today, and I don’t cut through it,
and now you can really see. Look at that beautiful grain to the beef, too.
– That is very pretty. – [Rob] You know, so
it’s really simple. And I want to show
people something. This is a separate cutting
board, that I’ve cut this on, so that way, you don’t
ever want to cut meat on the same board that
you’re doing your veggies. – Absolutely.
– Just so that they stay, – You know, just so they stay kinda careful.
– Food safety. – All right, so we’ve
got a hot pan here. I’m gonna start with
just a little bit, and this is olive oil, so
a nice healthy version, about a half of a teaspoon. We’re gonna throw in onions, and like I said, the
pan is already warm. Some garlic. – [Emily] Garlic’s my favorite. – You would love
my cooking then. (Emily laughs) I think I’m, on the Coast,
professionally known as Mr. Garlic. I have Salute, an
Italian restaurant, so you know you got
to have garlic there. – You have to. – But even in our seafood in
The Reef, we have it as well. – But it adds so much flavor. – And it’s healthy
for you. It’s good all the way around. So that’s a little black
pepper, and then a little bit of white pepper
just for balance. This is a lot spicier,
so you use less of it. Now let’s just keep
that on the side. (pan clanks) And this does not take long
to do, and what I’m gonna do, can you hand me that
little green bottle with the silver spout? – Absolutely. – All that is is water,
and this is the way– – It smells amazing already. – Yeah, isn’t it amazing,
how quick and easy it is? So you don’t want to overcook
it, and I’m gonna move it to the back of the pan, then take some fresh
spinach leaves, and set those right in the
middle, and then again water, and kind of wilt the spinach. And it really is
pretty simple to do, and it doesn’t take long. I love to keep it to where
it’s nice and bright green, so that way you know. – And it doesn’t shrink
down to nothing (laughs). – Exactly, so listen. I know that you’re not
originally from here, but are you excited that
you got to come here and work at NDORI?
– I am, I am. So I’m from Louisiana,
so not terribly far away, but I had been living
up in Washington State, so that was definitely
a culture shock. It’s good to be back home for
sure, closer to home at least, much better food for sure. – Well, and this is
a little balsamic that I’m putting in there,
little balsamic vinegar, and I think we’ve got
plenty of basil in there. (food sizzles) And then I’m just gonna lay,
this is fat free cream cheese. Totally light and healthy. – Have you ever tired any of
the Greek yogurt cream cheese? – [Rob] Yes, yes, yes. – It’s very good. – I love it, and actually
for years on this show, I’ve been using Greek yogurt
instead of mayonnaise, all across the board.
– I use it instead of sour cream all the time. – It is so, and a lot of people
just don’t even think of it. So now– – Yeah, I’ve tricked my family on quite a few things
by substituting it, and they didn’t even
know the difference. – You know what? And the best thing for me, I got my kids eating honey
mustard that was made with yogurt, and they
absolutely had no idea that there was something
different about it. So talk about the center. Talk about kind of
where it’s headed, and why it’s important
– Absolutely. – And I guess maybe
first and foremost, why it’s important
in Mississippi. – Absolutely, so we’re
out there in Biloxi, and so obviously the name
shows that we are focused on diabetes and obesity
research and treatment. Mississippi has the second
highest rate of both of those disease
states in the nation, but very little access
to care and coverage for those disease states, and so we’re hoping to
be very groundbreaking in bringing treatment
to the state. Education is a big
component of what we do, and we do have an affiliation
with the Cleveland Clinic, which has brought some notoriety
down to the area as well. – Yeah, a lot of
people don’t realize what a renowned medical
facility that is, and to have this available
in this state is fantastic. – [Emily] Definitely. – All right, little
quick trick here. All I’m gonna do now, you can see that spinach
is gonna kind of roll over, and I want to make
sure people know, some of this is obviously
going to kind of sneak out, and that’s fine,
but we’re gonna keep that kind of cream
cheese inside, and then just take some skewers, and these are some
large skewers, and then we’re gonna
save that stuffing, sprinkle a little
bit of paprika, and then actually place this
back in the pan to sear it. Now I’m gonna put
it this side down, and then season the
other side with a little, the paprika really just
kind of blackens it nicely. – Yeah, you know a lot of
my patients are so afraid that if they choose the
leaner cut of protein, that they’re losing out
on a lot of the flavor. – Oh, my gosh, huh? Isn’t that a shame, though, the misconceptions
that there can be? Because this is such
a flavorful piece, and you really don’t
miss anything whatsoever. Now I’m gonna take, I am not gonna lose all of
this little good stuff here, so we’re gonna throw that
kind of in the pan with it, ’cause all of that’ll
end up on the plate. Now, just so people know, I’ve got this on
a low temperature. I’m gonna turn it up now,
so that we can kind of sear that beef, and then we’ll
take this cutting board, and that way we can
move it right out. So if they wanted to find
out information about NDORI? – Yes, absolutely. You can go to our
website at ndori.org, and we also have a
Facebook and an Instagram. – Ndori.org
– You got it. – Yup, I know.
– We have information on all of our programs on there, our diabetes prevention program, diabetes self-management
classes, weight management, lots of medical
nutrition therapy. – [Rob] That’s awesome. – Yeah. – You know, and it’s
something so needed. You know, I run
into so many people in the restaurant
business who come in, and they’ve either
just found out, at a latter point in their life, or they have children
who are struggling, and they just don’t
have the research. What does it take
for them to be able to actually get in to see
someone in your clinic? – Actually, not a lot. Most insurances do
require referral, but if you’re interested,
just give us a call, and we will send a referral
form to your provider and get that taken
care of on our end. – [Rob] So it’s really easy. – It is very easy. – Which makes
it simple for that parent or for that person who
just feels uncomfortable about trying to tackle
something like that. – Definitely, ’cause diabetes
is definitely a disease that you’re genetically
predisposed to, but if we can catch it early
in that pre-diabetes stage, hopefully we can prevent it, or at least delay that
progression into diabetes. – Which is so important. All right, so we’re gonna
tackle the fun part right now, and I’m keeping
all this in here, ’cause this’ll all be
like little crunchings that are gonna go on it. But I’m gonna take now, and
just kind of flip it over, and you can see how that
beef is really kind of seared on this side. This is a fun dish. And you know, that is the
main thing I think people need to know, it is so simple and
easy to cook something healthy, and this is as tender as you
would find for most filets. – Yeah, but a lot
more affordable. – Hoo, you’re talking,
literally this portion would probably be less than $5, where a filet would be
probably close to $20. – [Emily] Wow. – So, huge difference. So we’re gonna
take a short break and visit the Flora Butcher
in Flora, Mississippi, where you can find a
similar cut of meat to the one we’re cooking today. He’s gonna show us what it’s
like to be a local butcher, and how they work to use as
much of the animal as possible. Take a look. (meat sizzles) (Latin guitar music) – I did study butchery
in culinary school. I did a lot of whole-animal
butchery on beef in Australia. The two years I spent in Italy, they bring in whole animals
whenever you need something. If you want rabbit on the menu, they bring you a whole rabbit. If you want goat on the menu,
they bring you a whole goat. If you want tuna, it’s a tuna,
you know, things like that. So that’s where I got my start. All that experience gave me
a really good foundation, and that sort of rounded me out before I decided
to do it on my own. Because we get the
whole animal in, there’s a lot of benefits to it. We do specialty cuts. We cut tomahawk ribeyes
and bone-in sirloins, and seven-bone chuck roasts, and things you just
don’t see anymore. It’s really from the
butcher shops of old. But we can still do that here, because we get the whole animal. We have Black
Tajima Wagyu bulls. We raise them on grass, up
to about 700, 800 pounds, and then they finish on corn. Wagyu mature really slowly. They gain weight at a
really gradual rate. That adds to their tenderness, and that’s where they
really get their marbling and all that stuff. Marbling is all the
little flecks of fat that are inside the meat, and the yield grade
has a lot to do with the fat that’s
outside the meat. The outside fat doesn’t
help you at all, when you raise cattle. There’s not much
you can do with it. Every time a cow loses weight, it becomes a little more
tough, so you want them to just gradually gain weight
throughout their lives, and Wagyu slowly gain weight, and the quality of the
meat is just phenomenal, and the flavor is
just hard to beat. I think the big thing is
just the way we take care of the meat once we get it. In this butcher shop, we age it, and if you sit on
it for a month, it’s gonna improve the flavor. I mean, we have a
climate-controlled cold room. We have a dry aging room to
take it a little bit further, but everything you buy
in here has been aged at least a month, and that
makes a huge difference when it comes to the quality
of the beef and the tenderness. So that’s something
you’re just not gonna see in the grocery store setting. So that’s a
forequarter of a cow. We’re aging it in here. It’s been in here for
a little over a month. So you got your ribeyes up here, and then the chuck starts there, so you can get what you
would call a pot roast or something like that in there. People love the fact that
there’s a real butcher around here, and they like
that I know him by name, and when they walk in, I
know what they want to order, and then we talk about
food and, you know, what kind of grill they
use, and they like it. They’re impressed, you know, that if you want
something off a cow, I can literally go back there
and take it off the cow, and bring it up front, and
that’s a special thing. They really like the fact
that we know the beef. We know the meat, so we
only bring in the things that we’re proud to sell. – Welcome back to “Fit to Eat”. If you’re just joining us, Emily Thevis and I are
right in the middle of preparing today’s recipe. All right, Emily. So far so good? – Yes, we’re good. All right, what we’re gonna do, and I’m gonna start
this one little quickly. This is a spinach sauce that is going to complement
our stuffed beef. So I’m gonna start
it with a little oil. Again, about a half
a teaspoon, no more. Doesn’t take a lot. And then add in our onion, (onion sizzles)
– our garlic. You said you liked garlic, so I put a little bit more
of it than normal in there. – I do, I do. (laughs) And I like to throw in color. This is gonna be just some
fresh red bell pepper. We’re gonna toss this around. (pepper sizzles) And you know, we were
talking a little bit about not utilizing salt
in getting flavors. So in this sauce, this
is all fresh spinach. And we’re gonna add a
little bit more as we go. I’m gonna deglaze this
with a little white wine, but let’s talk about
what and why they need to avoid salt.
– Absolutely. High blood pressure
is a nationwide issue, and does tend to complicate
other diseases like diabetes and obesity, and so the
recommendations for daily sodium actually just changed from
2,300 milligrams per day, which is a teaspoon of salt, down to 1,500
milligrams per day. So we were already
struggling with the 2,300. Now we have to drop
it down even more. – But 2,300 in my
world, that’s so much. – [Emily] Yes, yes. – That’s a lot, it
really is, okay, wait. We’ve got everything in there. Now what I’m gonna do
is actually fold in that same zero fat cream cheese with some vegetable
stock, ’cause we can talk, and then this is skim milk. – [Emily] Skim milk, perfect. – All right, so that
you’re really keeping it, and then we’ll throw
a little bit more of the chopped parsley, ’cause
talking about fresh herbs, it’s how you can
counteract the person who thinks that they need salt. – Definitely. I’ve noticed you
have not used any since I’ve been here.
– None, zero. No white flour, no salt,
and no sugar. – I definitely still have a lot of patients coming
through with that. Their doctors are telling
them the same thing, but they may not
know what that means. – Right, I know, and it’s
so important you know, and that’s where I’m hoping that we can kind of get
a message out about that. Now this sauce, what we’re gonna do is
kind of let it simmer, ’cause that cream
cheese will break apart, but turn the heat
down even lower on it, and on this side, I’ve got
a pan that’s good and hot. I’m gonna actually start
our Brabant potatoes. – So what are those exactly? – All right, it’s an
old New Orleans recipe, where you take and you kind
of quarter red potatoes, small red potatoes,
which is what these are. So they’re cut into kind
of nice bite-sized pieces. They’re typically deep fried. Well, I don’t want
to deep fry anything. I don’t deep fry anything. We’re gonna pan sear these
and toss them frequently so they kind of get
crispy on the edge. They’re still raw, and then
at the very end of this, we’re gonna toss them
with a bunch of flavoring. Only thing we’re putting
in right now is pepper, and I tell you what. If you don’t mind,
– Absolutely. – You said you like cook, huh? – I like to cook, yes. – All right, awesome. – I miss this–
– ‘Cause I’m gonna bring everything that we’re using
over here, keeping this, and I’m going back to look. Our sauce is really getting
perfect, nice and creamy, and I’m gonna add a little
bit more skim milk over here while you’re doing that. – And lots of people are
afraid of eating potatoes, rice, pasta, but this
is just a little bit to kind of help balance
out the rest of the meal. – Yeah, it really is,
and you know what? If they’re not loading it
with sour cream, bacon, and cheddar cheese, you know, a loaded baked potato
should just be immediately off the list. I hate to say it.
– It’s true. – You know, people
may enjoy them, but it really is just
simply not healthy. – Or even a lot of times
they’ll order a salad when they’re out
to eat that’s just, has all those
things piled on it, and the heavy dressing.
– I know, I know, and it really just, it kind
of negates the whole purpose. So let’s have a little fun with
this, because we’re talking about fresh herbs and
how it is simple to use. People get scared when
they go into a store, whether it’s basil, oregano. I’m gonna show beautiful
fresh rosemary. Okay, so here’s a
spring of rosemary. Let’s just pick one, ’cause
it’s a strong flavor. It’s so simple to strip it
by going against the grain, and when you pull down on
rosemary, the leaves come off, and now you’ve got them here, and let’s pull this
top portion off, ’cause that’s a big
amount for one person. – [Emily] It is. – But if you get a big bite
like this, it’s overpowering. So then all they’ve got
to do is just take them, kind of line them up, and
just simply chop through, and now that is
the perfect size, and then we can take
this, and watch. Just kind of throw
it into the pan, where it’s cooking
with the potatoes. – [Emily] I think a lot
of people are scared, too, of how to use herbs
and prepare them. – Oh, they absolutely are. Okay, now we’re ready
on this spinach. I’m gonna add the
remaining portion. See how it’s nice
and creamy in there? I love to put some fresh
spinach at the very end, so you still have nice
bright, vibrant colors. That’s the trick, is
keeping vegetables with their bright color
means their nutrients and everything else
is still intact. – [Emily] Absolutely. – And now that sauce,
to be honest with you, is just how I like it,
’cause that last little bit of spinach will wilt in
there, but stay vibrant, and I’m gonna turn that heat
down, add that last little bit of vegetable stock so it
doesn’t get too thick, and I tell you what, we
are doing really well. How you doing over there? – I think I’m doing good. – You’re doing great!
(Emily laughs) Well, I tell you what. You can get all of
these recipe details at mpbonline.org/fittoeat, but right now we’re going
to take a quick break and check in with registered
dietician Rebecca Turner. She’s got some delicious
low sodium crock pot recipes that you’ve got to
try for yourself. Check it out. (cheerful guitar music) – The idea that you could
walk in after a long day and smell a done dinner with
minimal cleanup is the dream. Slow cooker recipes
are easy to prepare, with only one pot to wash. However, a slow cooker doesn’t
guarantee a healthy dinner. Traditional recipes rely
on condensed canned foods and season mixes, which can
be notorious for being loaded with salt and additives. Remember, eating too much
dietary sodium is linked to high blood pressure, which weakens and damages
your blood vessels. This increases your risk
for heart attack and stroke. But you can transform
your slow cooker recipes by always choosing no salt
added canned products, broths, and flavor packets. Based on a half
cup serving size, the sodium content can range
from only 10 milligrams when you choose no
added salt, going up to 140 milligrams when you
choose low sodium varieties, all the way up to 390
milligrams per half cup when you go for the
regular canned items. That’s a real salt savings, And season with herbs and spices over packaged mixes
too, to reduce sodium. Now reduce the overall fat
by draining any ground meat. Take time to trim
visible fat or skin from your poultry,
pork, or beef. Choose low fat milk
or cheese, too. Double the fiber content by
always choosing brown rice, bulgar, barley, or quinoa over
the traditional white rice. If you incorporate these tips, you can enjoy a healthier
homemade hot meal that is fit to eat. – Welcome back to “Fit to Eat”. I’m here with Emily
Thevis from NDORI, and we are almost done
with today’s recipe. This is going just
too easy, huh? – It is, it is, don’t jinx it. – All right, I know, I know. So, I’m gonna turn the heat
back up on these potatoes. They look perfect. You did a great job,
and as I’m tossing them, I’m gonna quickly add
in some chopped parsley, just a little tiny
bit of fresh garlic. We’ve already put
the rosemary in, and then Parmesan
less than an ounce, so there’s really virtually
nothing unhealthy about it. – That’s a good, small amount, especially amongst
multiple people. – It really is, and we’re gonna have a
little bit of fun with this, because as I toss these,
I’m going to make sure that you actually get
to try a little bit of our fun food today. So tell me, whatever you
do, don’t burn yourself, ’cause I’m gonna finish
by putting this sauce on next to the beautiful
piece of shoulder tenderloin. (spoon taps) – [Emily] That sauce is amazing. – Thank you. And just think about
it, how healthy that is, and yet it adds that
richness that people crave. – Absolutely, yeah, you don’t feel like
you’re missing anything. – That’s the real test, you
know, I think with anything that’s gonna be done
in a healthy sense, and then you can add on the side these beautiful kind
of crunchy potatoes, and I discovered at a
latter point in life, one of my very best
friends found out that he was type 2 diabetic. He was really good customer
of one of my restaurants, and it’s an Italian restaurant
where we sell pasta. He substituted a bed, a
huge bed, of mixed greens under all of the pasta sauces, and literally by just
watching what he ate, and the same thing
he did at home, was able not to have to go
onto any other medication. – Absolutely, not have
all those complications. There’s definitely
a lot that we can do to help prevent that. So the R in NDORI definitely
is an important piece. We also saw a gap
in Mississippi as far
as clinical trials and that sort of thing
goes, and so we are working with other companies to
bring some research trials to the area, working towards
diabetes and obesity ones. Right now we do have some
on fatty liver disease, which we’re seeing as
more and more prevalent throughout the nation. We also have some on some
GI issues such as Crohn’s and ulcerative colitis, and we’re hoping
pretty soon to have one on gastroparesis, which is
a complication of diabetes. – [Rob] And these
are actual patients that you can work on.
– These are actual patients, yes, absolutely, and so
there is little out-of-pocket for these patients, if
they’ve tried other treatments that haven’t worked,
that have failed, this is another option for them. – Yeah, I think
that’s fantastic. Well, I tell you what. This is actually
the finished product of that beautiful
shoulder tenderloin,
our incredible sauce, those Brabant potatoes, and
you know what this means, huh? – Is this the end? – I know, it’s kinda sad.
– Oh no! (laughs) – Parting is such sweet sorrow. Emily, it’s incredible
what the NDORI has brought to Mississippi, and remember
all of you out there, that all of you can
come take advantage of that very same clinic. So if you want to learn more
about anything you’ve seen in this episode, head over
to mpbonline.org/fittoeat, and don’t forget to follow
and like our Facebook page. Until next time, I’m your host, Rob Stinson. Eat well. (upbeat music)

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