Apple Chips

Bad apple? Turn mushy apples into tasty apple chips! Slice into 1/8 inch thick slices and bake @ 400 °F for 10 minutes!

Pumpkin Soup

Leftover pumpkin? Make soup! 2 c pumpkin, 2 c milk, 1/2 t ea.nutmeg & ginger, 2 t cinnamon, 1 T b sugar. Heat through and add a dollop of fat-free plain Greek yogurt.  Serve!  YUM.

Stay tuned for the following yummies! Pumpkin Sou...

Stay tuned for the following yummies! Pumpkin Soup, Tomato Basil Soup, Apple Chips:-)

Foodie spot suggestions for our nation`s capital?

Dietitian-n-da-Kitchen is relocating to the Washington D.C./NoVA area!  Given that I love trying to cuisine, does anyone have any restaurant/cafe, farmers` market, winery/brewery, or local grocer recommendations? 

These would be greatly appreciated!  ....'Merica! 

*Sources: George W.

Homemade Nutella!

If I could add a food group to the guidelines...it would probably be...wait for it...NUTELLA.  I have a slight obsession with this food and I don`t care who knows it!!

Last year, in Italy, my Dad and I found just about any excuse to use Nutella as a condiment.  It was readily available at the hotel breakfast bar and I`m pretty sure I consumed copious amounts.  Having told on myself, it is never a good idea to consume copious amounts of any food.  So...do as I say and not as a always do! :)

Nutella is advertised as a mixture of hazelnuts, cocoa, and skim milk.  While this is all true, we tend to overlook that one ingredient that helps make this spread so yummy...SUGAR.

Just like any other combination (and processed) food product, this one has it`s ups and it`s downs.  It only contains a tad bit of calcium (4%) despite the promotion that it contains skim milk.  It also contains only 3 g protein per serving....which is less than half of what peanut butter contains in an equal amount. The verdict?  It`s not the nutritious big dog that the happy, family-centered commercials make it out to be.

But...as long as you know that, we can proceed!  A serving size of Nutella is 2 TABLESPOONS...NOT 2 giant-heaping-soup-spoonfuls.  In every food we can consume, we should practice moderation.  For different macronutrients, this can mean different amounts.  Same for when we break it down into food groups.  Nutella is both a fat and a carbohydrate...keep that in mind and only eat a serving of it!

I had trouble finding a good recipe for homemade Nutella online.  Many recipes used chocolate or sweetened condensed milk.  I wanted one that sounded more like the original product.  I had good success with the following!  Suggestions?  Try a different type of nut...such as walnuts or cashews!  (Avoid pecans due to their chalkiness.)

Homemade Nutella

1 c hazelnuts, peeled and toasted 

1/4 c cocoa powder (I used Hershey`s Dark...make sure whatever you use is unsweetened!)

1/2 c powdered sugar

1/4 tsp sea salt

1 tbsp canola oil

3 tbsp skim milk

Combine nuts and oil in a food processor.  Blend until it forms a smooth, butter-like product.  Add in cocoa and sugar.  Blend again.  Add salt and milk.  Blend until smooth.  Consistency should be less thick than peanut butter, but slightly thicker than molasses.  Keep in fridge for up to 2 weeks.

*Sources used: my Italian breakfast obsession

Curried Chicken Naan Sandwich

This is in honor of the awesome sandwich that I consumed at the Marriott Resort in St. Kitts....

Curried Chicken Naan Sandwiches

1/2 pound boneless, skinless chicken breasts (about 3 large)

1/2 c chopped green onions

1/2 c raisins (optional)

1 6-oz container of plain Greek yogurt (0% fat, please)

3/4 T curry powder

pinch of salt

4 large tomato slices

4 bibb lettuce leaves

1 sheets naan bread, halved (or 4 pita pockets)

Boil chicken breasts until cooked through.  Drain, cool, then shred each piece with a fork. In a large bowl, combine yogurt and curry powder.  Taste and add salt if desired.  Add chicken, onions, and raisins to the yogurt mixture and fold until well mixed.  Spread 1/4 of the chicken mixture on a 1/2 of naan bread.  Add lettuce and tomato and top with the other naan bread half.  Serve chilled.  

Why Greek yogurt, you ask?  It`s fat-free, full of protein, and has a thick consistency that holds mixtures like chicken salad, potato salad, and tuna salad together.  It`s the perfect healthy replacement for mayo or sour cream!

 

*Sources: my taste-buds and my noggin

Baked Oatmeal

I did not grow up eating oatmeal.  Yuck...I am just not a fan!  The appearance and the texture of it makes my stomach turn.  The only time I can remember ever purposefully asking for it was when I tried Weight Watchers in high school.  

Despite my misgivings about it, oatmeal is very nutritious.  It packs in lots of fiber which can help you feel fuller longer and also lower your cholesterol.  How does it do this? The soluble fiber that oats contain reduces the absorption of LDL cholesterol (the bad stuff) in your bloodstream.  For lack of a better explanation, it "soaks it up" and moves it out of your body.  

Apart from granola, this recipe for Baked Oatmeal is my favorite way to have eat oats!  It isn`t gross in appearance like regular oatmeal, yet it still packs in the same health benefits.  Give it a try and let me know what you think!

This is the base recipe I used from Taste of Home: Baked Oatmeal Recipe

However, I made a "dark chocolate-coconut" variation by adding the following prior to baking:

1/2 c sweetened shredded coconut

3/4 c semi-sweet chocolate chips

1/2 c chopped walnuts (or pecans)

additional 1/4 c skim milk

*I also recommend using skim milk because the additional fat is unecessary!

Other add-ins/variations to this recipe...

Cran-Orange Baked Oatmeal: Add 1/2 c orange juice, 3/4 c dried cranberries, 1/2 c chopped walnuts prior to baking.

Banana-Nut Baked Oatmeal: Add 1 c bananas (chopped/chunked), 1/2 c chopped walnuts or pecans, additional 1/4 c skim milk prior to baking.

Apple-Cinnamon-Raisin Baked Oatmeal: Add 1 c raisins, 1 c unsweetened apple sauce, and double the cinnamon prior to baking.

*Sources: Taste of Home

Kashi Fruit Crumble

Kashi cereal...some love it, others loathe it.  I happen to think it`s quite tasty, but for those of you who don`t....try baking with it!  Muffins, cookies, cobblers, etc. You can get the benefits of the fiber and protein it contains, without having it eat it straight from a cereal bowl (Borrring!)

Kashi Crumble

1 1/2 c Kashi Go Lean Crunch cereal
1/4 c brown sugar
light maple syrup
2 T butter
2 cups no sugar added canned peaches (or tropical fruit medley), drained

Preheat oven to 350 degrees.  Spread fruit in the bottom of an 8 x 8 inch square baking pan.  Crumble Kashi cereal evenly over the fruit.  Then do the same with the brown sugar.  Next, drizzle the syrup over the entire mixture (you don`t need much).  Finally, the the butter up into small chunks and drop on top of the crumble.  Bake for 30 minutes and serve warm.

*Sources: sparkpeople recipe

Cabernet-Poached Peaches with Creme Fraiche

I am a HUGE red wine fan and appreciate any food that incorporates it!  I typically add it in my tomato-based pasta sauces and drink a glass or three during the process... ;-)

I had always wanted to try poaching fruit in wine and found a recipe from the food network that I altered just a bit.  I omitted cloves because I don`t like the taste and also left out the peppercorns.  Instead of peaches, I used nectarines because the skin is a smooth texture and not hairy (ughhhh).  I assumed this would have a more pleasing effect on the palate.  Here is the link to Food Network`s recipe for peaches poached in red wine: Poached Peaches by Rachael Ray

My version...

Cabernet-Poached Nectarines

3 c Cabernet Sauvignon (any brand)

1 c sugar

Cinnamon to taste

Nutmeg to taste

1/4 c orange juice

2 large nectarines, halved and pitted

Combine wine, sugar, spices, and juice in a sauce pan and bring to a boil.  Lower heat to the point where liquid continues to bubble, but will not boil out of pan (medium heat).  Add nectarine halves (skin-on) to liquid with the flesh side facing down.  Allow to cook for 7-10 minutes, spooning liquid over the peaches often.  Serve warm with a dollop of sweetened creme fraiche (see recipe below).  Note: Creme fraiche has to be made at least a day in advance.  

Creme Fraiche

1 cup heavy whipping cream

1 tablespoon buttermilk

In a medium saucepant over low heat, heat the cream to 105 degrees F. Remove from heat and stir in buttermilk. Transfer the cream to a large bowl and allow this mixture to stand in a warm environment while loosely covered.  The desired end consistency is thick, but still able to be poured.  Stir and taste every 6 hours.  The thickening will take 1-2 days to occur, depending on how warm the room is. The creme fraiche is ready when the desired consistency is reached and there is a nutty, sour taste (kind of like plain yogurt).  Chill creme in the fridge for at least 2 hours before using. Creme fraiche may be made and stored in the fridge for up to 10 days. To serve with a dessert, add a 1/2-1 T of sugar and beat with a mixer on high until the creme doubles in size and becomes the consistency of whipped cream.  

*Sources: foodnetwork.com

Orange-Coconut Cake with Yogurt Glaze

This cake is scrumptious...simply because of the icing!  The yogurt adds a tangy flavor that sets it apart from butter-based glazes.  The cake itself is hearty because of the whole wheat flour, yet semi-tropical with the coconut and the orange flavors!  If you like, add some coconut flavoring into the glaze.  This is a great brunch option....



Orange-Coconut Cake with Yogurt Glaze

For the cake:

1 c whole wheat flour

1 c all-purpose flour

2 tsp baking powder

1/2 c sugar

1 egg, slightly beaten

1/3 c vegetable oil

1 c orange juice

1/2 c skim milk

2/3 c sweetened shredded coconut

the zest of one orange

Preheat oven to 375 degrees.  Combine first three ingredients.  Stir in sugar.  Make a well in the middle and add egg, oil, juice, and milk.  Stir into dry ingredients until just combined.  Fold in coconut and zest.  Pour into a greased 8 x 8 inch square pan (or greased bundt pan).  Bake in preheated oven for 30 minutes.  Let cool.

For the glaze:

6-oz nonfat Greek yogurt, vanilla flavor

1 c powdered sugar

lemon flavoring to taste

Combine all ingredients and drizzle over cake pieces individually as you serve them.  OR...If you bake it in a bundt pan, drizzle over entire cake after it has cooled.

*Keep glaze in fridge before you serve it.  Or if you pour it over the entire cake, keep the cake refridgerated. (Due to the yogurt in the glaze)



*Sources:  Nada!

Alternatives to 100 Calorie Packs

I remember when Nabisco first came out with these a few years back.  They were all the rage with my college friends!  Everyone bough them on spring break trips, brought them to class, used them as 3 a.m. re-charge food.  I`ve only had them a time or two and even before I began checking the nutrient label on the back of every single packaged food I encountered (true story), I knew they were basically empty calories.  Sure, 100 calories is a great amount for a snack....but wouldn`t you like to put those 100 calories to good use?  Why not pick something that will help hold you over till the next meal and give you energy to get through your afternoon activity.  Try these 100-calorie snack suggestions that more nutrient-rich than the Nabisco treats....

1/2 cup Kashi Go Lean Crunch cereal (4.5 g protein, 4 g fiber)

1 6-oz cup Dannon Light N Fit yogurt (15% DV calcium, 5 g protein)

14 raw almonds (4 g protein, 47 g calcium, 122 mg potassium)

8 oz skim milk (8 g protein, 30% DV calcium

1 cup fresh berries (4-8 g fiber)

 

Tip: Make your own snack!  Mix and match your foods and experiment with different amounts....calculate the calories and other macronutrients yourself, using this exchange list:

Healthy Eating Exchange List 

*Sources: pic adapted from http://www.staples.com/Nabisco-100-Calorie-Ritz-Snack-Mix-6-Bags-Box/product_723963?cid=PS:GooglePLAs:Office_Supplies:Food_Snacks_&_Beverages:723963:00609,

National Heart Lung and Blood Institute

Women: Healthy is the new Skinny!

When it comes to diet and exercise, we women could seriously use some balance. On one hand, there is a morbid obesity epidemic that has spread across the nation and is showing up in kids as young as toddler-stage!  On the other hand, celebrities like Kate Moss and Kiera Knightly are gracing the covers of popular magazines with their scantily-clad, skeleton-with-a-little-skin-over-it bodies!  It`s like we are either eating like rabbits or wolfing down an entire cake.  

Think the problem just ends there?  Think again.

What about the Jillian Michaels-loving, protein shake-chugging Cross-fitters who have turned exercise into an obsession?  And on the flip side of that are those who think walking to the fridge or lifting a beer to their lips counts as exercise!

Whatever happened to moderation?  Whatever happened to the phrase "within reason"?  What I`m getting at is this: Not everyone is going to be a model, queen, or pageant winner.  Not everyone is going to be a bodybuilder, celebrity fitness guru, or world famous marathoner. 

Even the ancients knew moderation was important:

"Throw moderation to the winds, and the greatest pleasures bring the greatest pains." -Democritus

"Never go to excess, but let moderation be your guide." -Marcus Tillius Cicero

So why do we take everything to the extreme?  A lack of balance and self-control.  Thanks to the media, a new health fad appears every so often and gets blown way out of proportion.  This is typically a miracle food, wellness tip, or diet.  The public then takes this fad and runs without doing any legitimate research!

My advice? (Not that you have to take it...) Practice a little non-attachment in your life!  Don`t attach yourself to the idea of looking like Angelina Jolie.  Get the myth out of your head that all carbohydrates are bad.  Don`t jump on the latest band-wagon diet just because your friends are.  Instead, make healthy and practical changes that are realistic!  Focus on the word healthy, not skinny.  Work on becoming fit,  not necessarily jacked or ripped.  Make goals for yourself that you can first achieve and then continue to practice throughout your life!  

....My thighs are too big and I can never achieve the six-pack abs that my older sister was born with.  So what?  I`m active and within the normal body weight range for my height. I love fruits and veggies and whole grains, but once in awhile...I eat a cupcake!  My point: Change your attitude, do your best, and strive for overall balance in your daily diet and fitness routine....avoid extremism.

Tips for dietary/nutritional changes:
Rate your plate!
Portion sizes
Eating out at restaurants
Avoiding Empty Calories

Tips for staying in shape:
Increasing Activity
Anti-Couch Potato
Get up and get out

*Sources: choosemyplate.gov

The Restaurant Wrestle

Does eating out often leave you feeling guilty due to the types of foods you consume at the restaurant?  Do you dread when your hubby or friend suggests dinner at your favorite local joint?  You are not alone!  When I first began my journey towards a better lifestyle, I had the same anxieties! However, if you calm down and think things through in a logical way, you can make better choices simply by weeding through what`s on the menu and the ingredient list of each dish.  Most restaurants nowadays offer lower-fat and lower-cal options, but what if you aren`t in the mood for salmon and broccoli or soup and salad?  Try asking for these alternatives or healthier takes on your favorites...

Habachi:  Choose steamed rice or brown rice & veggies over shrimp fried rice. (Go ahead and gobble up that miso soup!)

Chicken sandwiches or burgers: Instead of the fried chicken sandwich, opt for the grilled chicken one!  If you must have fries, get the smallest size.  (Stay away from the milkshakes, please.)

Subs: Get the sandwich you want!  Just leave make sure it`s on whole wheat bread and leave off the mayo or oil and do not order extra meat and cheese!...no one needs that, okay?  

Seafood: Get the fish or seafood you want!  Just avoid any buttery dipping sauces and make sure that you order it grilled or steamed.  Limit your hush-puppy intake to 2. 

BBQ: Order extra lean brisket or smoked poultry.  If you must have that calorie-packed BBQ sauce (I HAVE to have it!), then order it on the side rather than all over the meat.  Skip the mayo-based slaw and potato salad and order a side salad instead!

Mexican: Tacos are the best!  Ask for extra lettuce and tomatoes and for the cheese to be on the side, so you can add it in moderation.  If you need extra "sauce", add salsa to everything, instead of sour cream or queso dip.  (No chimichangas or taco salads, por favor.)

Italian:  Skip the garlic bread and order whole wheat pasta always!  When you can, stick to tomato-based sauces rather than cream sauces (such as alfredo). Stay away from those dishes which pack on the cheese, like lasagna and chicken parm.  

*Sources: My own restaurant-battle. 

Phyting back, one bite @ a time!: Lemon Curd

More phyting power for your body.... This recipe highlights the lemon, a popular citrus fruit that contains the same phytonutrient class that I mentioned in my two previous posts: carotenoids.  The particular type of carotenoid that they contain is beta-cryptoxanthin. Citrus fruits also contain a different variety of phytonutrients, called "flavonoids".  You may have heard this term in relation to antioxidant-rich foods. 

Easy Lemon Curd

1 c sugar

3 eggs

1 c lemon juice (Fresh is best!)

zest of 3 lemons

1 stick (1/2 c) unsalted butter, melted

Whisk sugar and eggs together until well combined.  Add juice, zest, and butter and stir.  Microwave at 1-minute intervals, stirring after each one, until mixture reaches a molasses-like consistency.  (It took me about 6!) Let cool and store in refrigerator up to 3 weeks.

Use to top yogurt, pound cake, ice cream, or cheese cake.

*Sources: webmd.com, All recipes: Lemon Curd

Phyting back, one bite @ a time!: Veggie-based pasta sauces

I have more phytonutrient recipes for you!  These are two unbelievably rich pasta sauces that use cooked vegetables as the main thick & creamy texture provider...

The first is a pumpkin-infused cream sauce to top gnocchi.  I got this idea directly from my friend Erin Webber, who combines butternut squash soup with Philadelphia brand cooking creme to make a yummy sauce for ravioli!  My own version does the same thing, but with pumpkin.  Pumpkin and butternut squash are a lot alike in terms of taste and nutrients and can be subbed for one another in most recipes.  Also, per the previous post, carotenoids are the phytonutrient that pumpkin contains:

Pumpkin Cream Gnocchi

1- 1 lb package gnocchi, cooked and drained according to the package

1 c canned pumpkin

1/2 c Philadelphia cooking creme (tomato basil flavor preferred)

1/4 c water

Freshly grated parmesan for garnish

In a small sauce pan, combine pumpkin, creme, and water over medium heat.  Cook until mixture begins to bubble, then remove and stir.  

Serve hot over cooked gnocchi and top with parmesan.  YUM.

The other recipe comes via my friend Delina who got the idea from the Dr. Oz show: Fettuccine Alfredo.  The secret sauce ingredient? CAULIFLOWER!  When I first heard this, I only thought of one thing: feet...because that`s what cauliflower smells like when it`s cooked.  However, Delina convinced me to try this and it was absolutely amazing!  One of the types of phytonutrients found in cauliflower is are indoles, particularly indole 3-carbinol.  I-3-C is thought to help activate enzymes that drive out toxins in the body. See link below for the recipe...

dave-liebermans-fettucine-alfredo

*Sources: Erinn Webber, kraftbrands.com, Delina Findley, doctoroz.com

Phyting back, one bite @ a time!: Kale Chips

Phytonutrients...Are these legitimately beneficial or just a nutrition fad?

You`ll be happy to know they are pretty darn special.  Phytonutrients are organic substances found in plant-based foods that are believed to be beneficial to the human body in a variety of ways, depending on the particular nutrient.  

Some types of phytonutrients include carotenoids (Sound familiar? Think: Vitamin A!), flavonoids, phenols, and sulfides (not sulfates). The prefix "phyto" is basically Greek for "plant". Therefore, turn to fruits and vegetables for these important dietary components!

Carotenoids are the most familiar and are found in brightly colored orange, red, and yellow veggies: carrots, sweet potatoes, pumpkin, citrus fruits, tomatoes.  However, carotenoids also occur in dark leafy greens: kale, spinach, etc.  This class of phytonutrients helps protect the eyes from the effects of aging.  (Carotenoids are a precursor to Vit A...which we all know is the optical vitamin!)  It also is proposed that they prevent both cancer and heart disease.  

Not a fan of veggies?  Why not make them something they usually aren`t: a snack!

Disease-Phyting Kale Chips

1 head kale                                       

2 Tbsp olive oil                               

Sea salt or kosher salt

Wash and dry kale thoroughly.  Cut stems and remove ribs.  Chop into pieces the size of potato chips.

Toss with olive oil and bake at 275 degrees for 10 minutes.  Flip kale to opposite side and bake for another ten minutes.  Let cool and enjoy!

*Sources used: WebMD

Back-to-da-Basics!: Cooking Terminology 101

Have you ever looked through a cookbook or cooking magazine and been totally bumfuzzled?  (I love that word...can you tell?)  All of the jargon that gets thrown around regarding food prep, kitchen utensils, and methods of cooking can sometimes make your head swim and wear you out before you`ve even begun a recipe!  I wanted to try and remedy that by taking some typical (and some atypical/fancy) kitchen lingo and putting it into layman`s terms because, afterall, this is coming from myself...not Emeril Lagasse. 

Cooking

saute- a quick method of cooking involving a skillet pan over heat and a small amount of oil
al dente- cooked til it`s done, but not mushy (the food still retains some texture when you bite into it)
baste- to brush meat with liquid or fat while it`s cooking
braise- to brown food, then add a small amount of liquid and cook covered over low heat for a long period of time
dredge- to coat a piece of meat in flour or other starch (such as bread crumbs) before cooking it in oil
roux- equal parts flour and fat cooked together and used as a thickener
simmer- to cook in liquid at a low temp only until small bubbles begin to appear (NOT boiling)
smoke point- this just refers to the temperature at which an oil begins to smoke and give off a bad flavor and smell (different temps for different oils)

Baking

knead- Do you need to know how to knead? You do if you are going to make bread!  Kneading means to man-handle bread dough in preparation for rising. It may involve punching, rolling, massaging, etc. the dough.
leavening- those ingredients (or combinations of ingredients) that make a bread product rise
cut in- to combine a cold fat (ex. butter) into flour or sugar using knives or a pastry blender
proof- the process by which a bread product sits in a hot, humid environment and rises (typically, it will double in size)

Utensils
spatula- a kitchen tool with a long skinny handle and a flat wide, flat head that is used to scrape ingredients from a bowl
collander- a bowl with many holes in it used to strain things that have been cooked in liquid
tongs- that two sided "thing" you use to turn a piece of chicken on the grille with
wok- a fancy name for an asian skillet (it`s shaped like an upside down conical asian hat)
skimmer- a shallow spoon with a large head made of mesh that is used to skim soup, milk, etc. and remove those bi-products which you do not want in your food (the fat that floats to the top of cold soup, the casein in warm milk)

Food-Prep
mince- to chop finely
dice- a quick, even chop that results in small pieces of the food
julienne- to cut (generally a vegetable) into long, thin slivers

Back-to-da-basics!: Making a Roux

Whether you are making gravy for your biscuits or cheese sauce for your broccoli, you have to start anything of that nature with same two ingredients: flour and fat (typically butter).  This combination is the base for any sauce, gravy, dressing, dip, topping, etc. and is called a roux.  A roux just refers to the thickening agent that is made from equal parts flour and fat.  It`s simple, yet can be used to make a variety of different sauces.  It can even be used as a thickening agent for soup!  (Think cream of mushroom/chicken/celery.) I am not a fan of gravy, so to give you some practice on using a roux to make a sauce, I have given the following two recipes for you to try!...

Basic Cheese Sauce (for broccoli, baked potatoes, etc.)

2 T unsalted butter

2 T plain flour

1.5 c skim milk

2 c 2% shredded cheddar cheese

Melt butter over medium heat.  Add flour and whisk until combined.  Whisk in milk and turn heat to medium-high.  Continue to stir as mixture bubbles.  Once it thickens to a gravy-like consistency, remove from heat.  Add cheese and stir until sauce is of a smooth consistency.

Sour Cream Sauce (for Sour Cream Enchiladas)

1/4 c butter

1/4 c flour

15 oz chicken broth

1 cup light sour cream

4 oz chopped green chiles 

Melt butter over medium heat.  Add flour and whisk until combined.  Whisk in broth and bring mixture to a boil.  Continue stirring until mixture has thickened and is bubbling.

Remove from heat and stir in sour cream and green chiles.  Serve over enchiladas.

*Sources: sour cream sauce recipe adapted from http://mexican.food.com/recipe/simply-sour-cream-chicken-enchiladas-129926

A Slimmer Summer Cookout...

Sum-sum-summatime...The season for grilling out is here! In fact, it`s almost July 4th which means hamburgers and hot dogs, potato chips and potato salad, cokes, homemade ice cream, etc, etc, etc.  Like all American holidays, food plays a BIG roll in July 4th!  And just because you are trying to watch what you eat doesn`t mean you have to skip the yummy parts of Independence day.  Instead, try these few tips to avoid taking in an excess of calories you don`t really need...

*Nix the cheese from your hamburger or hot dog and save 70-100 calories!

*Skip the mayo on your hamburger or hot dog and save 40 calories!

*Choose water or diet soda over regular soda and save 140+ calories!

*Choose Baked Lays over regular potato chips and save 100+ calories!

*Choose baked beans over potato salad...this will provide more fiber, less fat, and and 100 fewer calories!

*Instead of filling your bowl up completely with homemade ice cream, just dollop one scoop and fill the rest up with fresh fruit or berries!...saves about 100 calories!

Last tip...add lots of lettuce, tomato, and onion to your burger to help fill you up without adding tons of calories!

*Source: yours truly

Between-meal-munchies!

Grrrrrrrr!  Hear that?  

....That`s the sound your tummy makes between meals when it`s hungry!  SNACK TIME!!!

It seems that the word "snack" has taken on a negative connotation over the years.  This is partially due to the types of foods that we refer to as "snack foods", aka junk food (cokes, candy, chips).  However, it`s also because of the growing obesity epidemic here in America.  Many people have discouraged themselves from snacking between meals because we are being told to "eat less" and "control our portions".  Both of these phrases are absolutely correct and true when trying to achieve and maintain a healthy weight, but it doesn`t mean a healthy snack should be omitted from your daily intake.  Snacking should also be done for the right reason...hunger.  Sometimes, we snack because we are bored...which leads to overeating and consuming empty calories that don`t really benefit us at all.

Snacks don`t have to be junk foods.  In fact, they shouldn`t be!  If you experience hunger pangs or a decrease in energy between a meal, consuming a well-balanced snack is justified.  What do I mean by well-balanced?  Protein + carbs...the protein keeps you feeling full/satisfied and the carbs raise your blood sugar to re-energize you.  Here are some protein/carb snack combos to try that will sustain your belly til the next meal...

*6 oz non-fat yogurt with 1 Tbsp granola (ex. Special K`s low fat granola)
*1 Tbsp peanut butter with 1/2 a banana or small apple
*5 whole grain crackers and 1 slice 2% cheese
*1 cup skim milk and 1 graham cracker sheet
*1 granola bar (Make sure it has some protein...not just full of sugar! ex. Nature Valley or Kashi)

*1 oz almonds and 17 grapes (17 is a serving, believe it or not!)
*1 serving of a high fiber/high protein cereal (ex. Kashi Go Lean)
*1 small whole wheat tortilla with 1 slice melted 2% cheese and salsa (A quesadilla!)

*Source: My personal snack repertoire =)

The Calorie Cut

Hey foodie-friends!  Looking to cut some calories from your daily intake?  Here are some tips you may not have thought of (or maybe I`m not giving you enough credit and you actually have thought of these)...

*Use skim milk in your coffee rather than creamer! (You get the added benefits of calcium and protein. 1/2 c skim milk= 45 cals, 4.4 g protein, 158 mg calcium while 3 Tbsps half & half= 60 cals, 1.4 g protein, 48 mg calcium)

*Skip your morning glass of OJ (100 calories) and have the orange instead (60-70 calories plus some fiber)!

*Swap out your usual breakfast bagel (260 cals) or glazed donut (250 cals) for an English muffin instead (120 cals)

*Choose fat-free yogurt (100 cals per 6 oz) over regular (160 cals per 6 oz)!

*Skip the cheese on your salad! (100-300 cals)

*Replace sodas (150 cals) and juices (100+ cals) with water or calorie-free beverages!

*Order a vodka & soda (60-75 cals) at cocktail hour instead of your usual martini (140 cals) or glass of wine (120 cals)!

*Leave the butter off of your roll! (120 calories)

....Have some tips of your own? Post them in the comments section! :)

*Sources: pic from biddingforgood.com

Slow Cooker Summer! TGIF: Fruit Cobbler

Dessert in a crock pot?  Yes, it can be done.  And done healthy!  This fruit cobbler uses canned (no added sugar) stone fruits and is topped with a whole wheat crust.  It can be ready in 4-5 hours which makes it an ideal dessert for the worker bee!

Slow Cooker Cobbler

1 can no sugar added peaches, drained
1 can no sugar added pears, drained
1/2 T cinnamon
1 tsp nutmeg
2/3 c whole wheat flour
1 1/2 tsp baking powder
1/4 tsp salt
1/2 c sugar
2 T butter (softened)
1/2 c skim milk


Combine fruit with cinnamon and nutmeg.  Pour into the bottom of the crock pot.

Next, combine the dry ingredients.  Cut the butter into the dry mixture.  Add milk, a little at a time and mix to form a batter.  If more milk is needed, add 1/4 cup more.

Pour batter over fruit and cover with crock pot lid.  Cook on low for 4-5 hours.

Serve warm.

Yield: 5 servings

Per serving...
213 calories


...No pics today.  The ones I took didn`t turn out the way I wanted!

*Sources: my noggin

Slow Cooker Summer! HDF: Spaghetti Sauce

For all of the Prego and Ragu fans out there, I have a question.  Why buy the stuff in a jar when you can easily make your own?  Spaghetti sauce can be made in large batches and...(gasp)...FROZEN!  And...you don`t have to be an Italian mobster mom to make a good sauce.  You really just need some quality ingredients and a crock pot....

http://allrecipes.com/recipe/stephanies-freezer-spaghetti-sauce/

*I reduced the amount of sugar, omitted the green pepper, and added red wine (cab).  The wine added some richness and depth!

Recommended to be served atop whole wheat pasta or gnocchi.

Alternative use suggestion?  Omit the onion and pepper.  Then puree the sauce with a hand blender and serve with a grilled cheese...Tomato Basil Soup! =)

*Sources: allrecipes.com

RD Product Review: Noosa Yoghurt

Yogurt fanatic?  Me too!  I`m always searching for different flavors, different types, and new brands.  While strolling through Super Target today on my lunch break, I discovered Noosa.  Produced in Colorado, this yogurt (or yoghurt) gets its name from Noosa, Australia...which is where the recipe hails from as well!  

Sweetened with honey from a Colorado bee farm, it is very similar to Greek yogurt.  Even the milk that is used to make Noosa comes from a Colorado-based dairy.  Just a 4 oz serving size (not 6 oz...like Greek yogurt cups), provides 9 grams of protein and 15% of your daily calcium needs.  The downside?  This is not a fat-free product....yet.  Maybe they`ll come out with that in the future!  However, you don`t have to eat as much of it to get the same protein and calcium amounts as you do with fat-free Greek yogurt...so that`s a plus, right?

Flavors that are currently available: Honey, Blueberry, Peach, Mango, Raspberry, and Strawberry-Rhubarb.

Curiosity guided me to try the Strawberry-Rhubarb and it was pretty darn tasty.  The consistency is a little thinner and less dense than that of Greek yogurt, yet not as runny as fat-free (non-Greek) yogurt. 


Here are the nutrition facts and ingredient list....

+ Ingredients: Grade A Pasteurized Milk, Cane Sugar, Strawberries, Rhubarb, Cream, Skim Milk Powder, Honey, Pectin and Milk Proteins, Live Active Cultures: L. Acidophilus, Bifidus and L. Casei.

*Sources: pic and nutritional information obtained from noosayoghurt.com

Slow Cooker Summer! SNN: Apple Butter

Still buttering your toast?  BORRRING!  Why not try apple butter instead?  In fact, why not make your own?  It`s easy with this recipe!  Apple butter is a cross between applesauce and jam....it is a good spread for biscuits, toast, English muffins, etc.  It`s even a good addition to your favorite oatmeal cookie recipe!  While it contains quite a bit of sugar, this recipe is VERY low in sodium and contains no fat or cholesterol.....which is more than I can say for the Country Crock spread that normally goes on toast.  It also has a touch of fiber....because it`s made of real fruit!


Crockpot Apple Butter

1 c light brown sugar, packed
1/2 c honey
12 oz apple nectar (suggestion: Jumex brand)
1 Tbsp ground cinnamon
1/4 tsp nutmeg
10 medium apples: peeled, cored, and chunked

Combine all ingredients in a crockpot.  Cover and cook on low for 10 hours.

Transfer mixture to a bowl.  Blend with a hand mixer until consistency of chunky applesauce.

Cover and cook on high for 1.5 hours. Stir occasionally.  Mixture should be thick.

Spoon into an airtight container or a covered bowl and refrigerate up to 1 week.

Yield: 16 servings (serving size= 1/4 cup)

Per 1/4 c serving...
Calories? 132
Total fat? 0 g
Protein? 0.1 g
Carbohydrates? 35 g (2 carb servings)
Fiber? 3 g
Cholesterol? 0 mg
Sodium? 6 mg

*Sources: recipe and nutritional information adapted from myrecipes.com

Nutrition and You: Trends 2011 from the Academy of Nutrition and Dietetics

Check it out!...

Nutrition and You: Trends 2011 from the Academy of Nutrition and Dietetics

TOM! Meal Replacement Bars

Meal replacement bars...a DO or a DON`T?  

Definitely a DO!....in moderation.  Bars that provide a balance of nutrients (enough energy to pull you through and enough protein to satisfy your hunger), can be a positive addition to a healthy diet plan.  However, I wouldn`t recommend eating one for every meal.  Why?  Because they are expensive!  Why else?  Because you should be eating a variety of foods (in their original forms) to meet your body`s needs.  But...since we are talking moderation here, keep a box or two around for those days when you....

1. Don`t feel like cooking.

2. Don`t have time to make yourself breakfast.

3. Forget to bring your lunch.

What should you look for? When you are at the grocery store, make sure you are in the nutrition section (usually near the pharmacy).  Meal replacement bars are also sometimes in the organic foods section, depending on the type.  Use the following criteria to pick them: 170-250 calories, at least 8 grams of protein, and at least 3 grams of dietary fiber.  Stear clear of 100 calorie granola bars and cereal bars that don`t provide jack squat....these are meant for snacking only (and some aren`t even worth the calories!).

Examples?  

Clif brand are among the most popular and best for you.  This company produces a diverse line of bars that differ in their ingredients according to the need.  No hydrogenated oils or high fructose corn syrup is used.  Basically, they try to use "the real stuff". The various types include Clif bars and Luna bars (for women).  They also make snack bars (these do not replace a meal!)

Special K also makes a decent bar.

Odwalla and Lara Bars typically don`t meet the standard.  Sorry, guys....

*Sources: images adapted from clifbar.com,

La Cucina Italiana! TGIF: Biscotti

Ohhhh weaknesses, weaknesses.  Wanna know a strange one of mine? BISCOTTI! These hard-as-a-brick, twice baked cookies go well with coffee, tea, milk, or by themselves (if your teeth are strong enough!). My two favorites are a lemon version made with cornmeal from Giada and a pistachio and dried-cherry one from Bon Appetit.  Both are easy and both are good.  The great thing about biscotti is because just one piece is so dense and compact, you are less likely to eat a ton of it (as you might with traditional cookies).  Follow the links below and lemme know what ya think!

Almond and Lemon Biscotti

Pistachio and Dried-Cherry Biscotti

Thank Goodness I`m a Foodie....Enjoy!

*Sources: Foodnetwork.com, bonappetit.com

La Cucina Italiana! HDF: Chicken & Tomato Orzo

My family spent two weeks in Italy last fall and, as predicted, fell in love with it! Beautiful scenery, gracious people, a pleasant atmosphere, and of course I can`t forget....tasty FOOD!  Italy is a foodie`s paradise (and also a wine-o`s paradise ;) and it`s not just because of the wonderful pastas and sauces, but there are also the many antipasta dishes filled with fresh veggies and cheeses and the melt-in-your-mouth breads and pastries that accompany a strong cup of espresso.

I wanted to try some dishes this week that were simple, yet reminiscent of my Italian experience.  This dish lacks the heavy cream sauces that some pasta dishes have, yet it packs in flavor with a few key ingredients. I chose to use orzo, a type of pasta that looks like rice but is really small bits of cut macaroni.  I like the appearance and the texture and encourage you to try it in pasta salads and soups!

Chicken & Tomato Orzo

8 oz dried orzo

1/2 Tbsp olive oil

4 boneless, skinless chicken breasts (sliced into thin strips)

1 can stewed tomatoes, italian style (with liquid)

1 can marinated artichoke hearts (with liquid)

dried rosemary 

salt to taste

grated parmesan cheese

Cook orzo according to package.  Drain liquid and set aside.  

Begin by heating oil in a large skillet over medium heat.  Add chicken breast and saute 2 minutes.  Add tomatoes and artichoke hearts. If desired, sprinkle dried rosemary and salt to season.  Reduce heat to medium low and cover.  Cook for 30 minutes until chicken is tender and flavors have combined. Remove from heat.  Serve chicken and sauce mixture over orzo.  Top with grated parmesan cheese.

Yield: 6-8 servings 

Per serving...

Calories? 335

Protein? 28 g

Carbohydrates? 42 g (2.5 carb servings)

Fiber? 5.5 g

Total Fat? 6 g

Cholesterol? 54 mg

Sodium? 485 mg

*Sources:  Mi madre

La Cucina Italiana! HDF: Shaved Asparagus Salad

Bored with the every day greens and tomatoes topped with a glob of ranch dressing?  Ugh!  I would be too. That type of salad is a thing of the past.  The latest salads involve raw veggies (other than greens) that are shaved with a grater or mandolin and combined with a light vinaigrette.  Sound gross?  Why not take some flavors that are commonly combined in a cooked form and try them raw?  This recipe from Food and Wine and uses asparagus, lemon juice, and parmesan cheese.  See what you think of them in the raw form!

http://www.foodandwine.com/recipes/shaved-raw-asparagus-with-parmesan-dressing

Per 1/6 of entire salad...

Calories? 128

Total Fat? 11 g

Monounsaturated Fat? 7 g (GOOD!)

Cholesterol? 4 mg

Carbohydrates? 5g (< 1 carb serving)

Protein? 5 g
Fiber? 3 g

*Sources: Food and Wine Magazine

SOUTHERN COMFORT! TGIF: Lemon Pound Cake

When I was a chunky-monkey of a child, one of my favorite things to snack on was my grandmother`s pound cake.  She`d slice it when it was still warm and top it with vanilla ice cream and fresh strawberries from my Pop`s garden!  It was and still is the best pound cake I`ve ever had. But with almost twice the number of eggs as the recipe below and a heaping of shortening, it definitely doesn`t win any awards for the healthiest dessert ever. Though my adult metabolism is a lot more forgiving than my childhood one was, I still like to try and develop lighter versions of my favorites!  In honor of my grandmother, a native to central North Carolina, I tried my best to find and develop a healthy version that could rival her pound cake.  Though it doesn`t quite carry the comfort and nostalgia that hers did (and does), I think she`d be proud of this one if she tried it......

Lemon Pound Cake

1/2 c unsalted butter, softened

3/4 g white sugar

3 eggs

1/4 c unsweet applesauce

1 tsp lemon extract

1 tsp lemon zest

1 1/4 c all-purpose flour

1/2 tsp baking powder

1/4 tsp salt

Preheat oven to 350 degrees.

Cream butter and sugar until fluffy.  Begin adding eggs one at a time, beating after each addition. Add applesauce, flavoring, and zest.  

In a separate bowl, combine flour with baking powder and salt.

Add flour mixture to egg batter and beat until just blended. (Do not over-beat!)

Pour batter in a greased standard-size loaf pan.

Bake in pre-heated oven for 45 minutes.  Let cool and serve with fresh berries and frozen yogurt or light whipped cream!

Yield: 12 slices

Per slice....

Calories? 181

Total fat? 8.8 g

Protein? 2.8 g

Fiber? 0.4 g

Cholesterol? 66 mg

Carbohydrate? 23 g (1.5 carb servings)

Sodium? 66 mg

*Sources: recipe adapted from Makeover-Pound-Cake-Recipezaar