March 2014 
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Attend a group for free!  Click here for more information: www.weightlosstransformation.com or call 301-520-3364.
Enjoy the Taste of Eating Right


Happy National Nutrition Month!  I am excited to share this year's theme because enjoying the taste of food is something I am passionate about.  Sharing with others how to eat good food and enhance flavors, without compromising the nutritional profile is one of the favorite things about my work.  I hope you enjoy this issue.  Please share how you "Enjoy the Taste of Eating Right"! 


Happy Heart Month!


- Elizabeth


Enhance the Taste of Your Food with These 3 Things: 


1.  Herbs.  Ask any gourmet chef what is their secret ingredient to make their food taste so good and they most likely answer some type of herb.  Herbs are Mother Nature's natural flavor enhancer.  Here is a list of common herbs and what foods they pair best with: 

  • Basil - Pairs great with tomato dishes, pesto, egg dishes, salads, marinades, and fish.  
  • Dill - Tastes great paired with salads, soups, fish, chicken, eggs, carrots, cucumbers, potatoes, pickles, yogurt dips, and vinegar.  
  • Lemon Zest - Easy way to add flavor and "zest" to any meal!  Simply grate the lemon rind and add to fish, poultry, marinades, salad dressings, and jams. 
  • Mint - Easy to grow and maintain, mint not only adds flavor but it also adds "eye-appeal".  The simple act of adding fresh mint leaves to a meal immediately make it more appetizing!   Mint is paired great with lamb, eggplant, desserts, teas, and salads. 
  • Oregano - A versatile herb that is usually used to enhance flavors in many Italian and Mexican dishes.  Also pairs well with beef, chicken, pasta, tomatoes, sauces, and marinades.  
  • Rosemary - A wonderfully aromatic herb that not only adds taste to your dish, but the  aroma of rosemary will make any meal enticing.  Rosemary pairs well with chicken, fish, lamb, pork, rice, potatoes, and stews. 


2. Spices.  Spices not only enhance the flavor of your food, but also provides a variety of health benefits. The spices available in the marketplace are endless and it can be exciting and overwhelming all at the same time to explore and figure out how to cook with them.  Below you will find five spices that should be in every kitchen to enhance flavors and improve health! 

  • Chili pepper 
  • Cinnamon 
  • Ginger 
  • Turmeric 
  • Garlic 

3. Oils.  Cooking with a small amount of oil will help enhance the flavors of food, make eating more enjoyable, and increase the absorption of fat-soluble vitamins. There is a lot of confusion out there on "What is the best oil to cook with?"  And the truth is, cooking with a variety of oils can expand your nutrition profile and diversify your taste buds.  


However, before we go into further detail on cooking oils, it is important to address the topic of oil "smoke point".  Smoke point is the temperature at which an oil begins to smoke; this is traditionally used as a reference for when the chemical breakdown begins to occur.  Changes in the chemical profile may not only affect the taste of the oil, but also the nutritional value of the oil. Heating an oil beyond the smoke point can result in the release of cancer causing agents.  Therefore it is recommended to not heat an oil beyond it's smoke point.  


Here are some notes on a few of my favorite cooking oils: 

  • Olive Oil: Pure olive oil can be used for stir-frying foods, however it is not recommended to use extra virgin grades because of it's lower smoke point.. Avoid deep frying with olive oil because of the smoke point.  Extra virgin olive oil is an excellent flavor enhancer served on cold foods such as pastas, salads or bread. 
  • Peanut Oil: Peanut oil is a monounsaturated fat with a higher smoke point than olive oil, and therefore can be used for deep frying and high heat cooking methods.  Will add a nice flavor to the meal! 
  • Asian Sesame Oil: Asian sesame oil has a very delicate heat point and therefore should not be used for cooking.  Use instead for flavor enhancement. 
  • Grapeseed Oil: One of the newest oils being talked about for it's health benefits and high smoke point include Grapeseed Oil. Grapeseed Oil has a very neutral flavor profile and will not affect the taste of your meal.  
  • Additional Oils with a higher smoke point to enhance the flavor of your food:
    • Walnut Oil 
    • Macadamia Oil 
    • Ghee 
    • Coconut Oil 
    • Avocado Oil 
    • Hazelnut Oil 





Quote of the Month:   


"Cooking is like painting or writing a song. Just as there are only so many notes or colors, there are only so many flavors - it's how you combine them that sets you apart."


Wolfgang Puck




In This Issue

Recipe of the Month: 

Cholesterol-Free Quinoa Minestrone Soup 



Recipe of the Month:  Grilled Salmon with Dill 




Heating up the grill for dinner? This succulent grilled salmon with dill and a lemony twist is a great choice! Serve with grilled veggies for an all around healthy meal full of flavor. Not to mention, grill masters everywhere will love that cleanup is quick and easy.


  • 1 large salmon filet 
  • 2 Tbsp olive oil 
  • 5 tablespoons lemon juice 
  • 1 garlic clove, finely minced 
  • 1 1/2 teaspoons sea salt 
  • 2 teaspoons fresh ground black pepper 
  • 2 tablespoons fresh dill, coarsely chopped


  1. Preheat grill to 350 degrees Farenheit 
  2. Place salmon filet on a piece of heavy duty foil, large enough to fold together at top to cover the fish. 
  3. In a small bowl, combine olive oil, lemon juice, minced garlic, salt, and pepper. 
  4. Pour mixture evenly over salmon filet. 
  5. Sprinkle fresh dill evenly over salmon. 
  6. Gently bring sides of foil up to meet in the center and press together to cover. 
  7. Grill for 25 minutes, or until fish flakes easily with a fork. 
  8. If garnish is desired, place a thin slice of fresh lemon along with a sprig or two of fresh dill atop each serving and enjoy! 


Recipe adapted from Fresh Herbs 






10 Ways to Savor Meal Time and Enjoy the Taste of Your Food 




  1. Buy Local
  1. Enjoy the process of meal preparation and planning 
  2. Limit Distractions 
  3. Sit Down, Slow Down 
  4. Focus on the taste and flavors of the food 
  5. Avoid calculating the "numbers" (calories, fat, etc.) in your meal  
  6. Avoid using phrases such as "I feel so guilty for eating something so tasty!" 
  7. Put your fork down in between bites 
  8. Serve yourself a sensible portion 
  9. Set the table and use your nice dishes and utensils 

National Nutrition Month® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits.




 Scripture of the Month



Galatians 6:9


So let's not get tired of doing what is good. At just the right time we will reap a harvest of blessing if we don't give up.



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About Elizabeth

Registered Dietitian 

Certified Dietitian/Nutritionist

Weight Loss Coach


Elizabeth has a passion for helping people achieve permanent weight loss  and optimal health. Having struggled for over twenty years with her weight, Elizabeth used a faith-based approach to lose 115lbs. which she has kept off for over 11 years. She uses the same strategies, along with her twenty-year plus background in counseling, to provide a faith-based approach to her nutrition and wellness services that include:

  • Online & Onsite Weight Loss Programs
  • Individual Nutritional Consultation & Coaching
  • Emotional Eating Support Groups
  • Nutrition & Wellness Seminars
  • Shopping Smart Supermarket Tours

Elizabeth maintains a full-time private practice and consults for supermarkets, senior citizen programs and child care centers. She has a Master's Degree in Rehabilitation Counseling from New York University, and is a Certified Rehabilitation Counselor, Certified Nutrition and Wellness Consultant, and Weight Loss Coach.

Elizabeth M. Madison, ElizabethMadisonNutrition/Weight Loss Transformation, LLC. | 718-276-6037 | elizabeth@weightlosstransformation.com | http://www.weightlosstransformation.com
Office: 219-10 South Conduit Avenue - Lower Level 1
Springfield Gardens, NY 11413

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