ASIAN FUSION! SNN: Lettuce Wraps

Move over, P.F. Chang`s.  There`s a new Oriental Foodie in town. 

Who likes lettuce wraps??  Or, better yet, who doesn`t?  I certainly can`t think of anyone.  They are the perfect prelude to any Asian meal and are as simpl3 as stir fry! 

A lot of Americanized Asian cuisine is overloaded with fat and DEFINITELY overloaded with sodium.  Do you know how many milligrams of sodium are in one tablespoon of soy sauce? 900! Yikes! And to think, I used to douse my white rice in it as a kid when it was stir-fry night at the Luck house.  Tsk, tsk.  Since it`s hard to think of low sodium sauce combinations, I tried to focus on creating lettuce wrap filling that tasted fresh and healthy....not bland.  This Sunday night, try noshing on this.....

Lettuce Wraps

20 oz (1.25 lbs) ground turkey breast

1 T canola oil

1- 4 oz can sliced mushrooms, drained

1 c carrots, julienned

1 c frozen edamame (not in shells)

3 T water

1 T soy sauce

2 T honey

1 T rice cooking wine

1/2 c cashew pieces

1 c cooked brown rice

16 green leaf lettuce leaves, washed and dried

black pepper to taste

Begin by heating oil in a large skillet over medium heat.  Add ground turkey and let it cook until no pink is left, breaking up the meat with a fork as it cooks.  Drain the grease and set meat aside.

Using the same hot pan (keep temperature on medium heat), add water, frozen edamame, carrots, and mushrooms.  Saute for 2 minutes.  Add drained meat and cooked rice.  Mix.  Then add soy sauce, honey, and wine. Sprinkle mixture with black pepper.  Toss to coat and continue to cook.  After 2 minutes, taste and add more pepper if needed.  Add cashew pieces.  Continue to cook for 2 more minutes, then remove from heat and set aside.

Lettuce leaves should be no larger than your hand.  If they are, tear in half.  To each leaf or leaf half, spoon 1/4 c of hot filling in the middle.  Roll the lettuce leaf up and tuck the edges under.  Repeat with remaining 15 leaves and serve immediately.

 

Yield: About 16 servings (1 leaf + 1/4 c mixture)

Per serving....

Calories? 146

Protein? 11 g

Total Fat?

Carbohydrates? 8 g (1/2 carb serving)

Sodium? 214 mg

Cholesterol? 28 mg

Fiber? 1.5 g (boooooo!)

*Source: the ole`noggin

NORTHERN NOSH! TGIF: Boston Cream Pie

Thank goodness it`s Friday!  And thank goodness I`m a foodie...for real.  Friday is the time to unwind and what better way to do this than with dessert?  More specifically, a traditional dessert from the North: Boston Cream Pie.  Deceptively named, this "pie" is actually two layers of cake with a custard filling and topped with a a chocolate ganache-like glaze.  Now when I looked at this picture from the Kraft website, the only words that come to mind are "clogging your arteries."  However, with a few simple changes, you can reduce the cholesterol and calories and still come up with a yummy dessert!

Recipe link: http://www.epicurious.com/recipes/food/views/Boston-Cream-Pie-11701

The recipe above is a fabulous one.  However, my goal is to always provide a healthier version!  So, here are the alterations I suggest:

1. Nix (not mix) the custard ingredients and instructions altogether.  Replace this with Jell-O Sugar-Free Instant Vanilla Pudding (use 2 cups of skim milk and make according to package instructions). The pudding will take the place of the custard completely and will be just as good but lower in cholesterol, sugar, and calories!

2. Replace half the flour that recipe calls for with 100% Whole Wheat flour. This will add some fiber!

3. Replace one egg with 1 T flax seed mill and 3 T water. 

4. Don`t even think about altering the chocolate glaze....it`s too good to pass up! :-)

*Sources: epicurious.com, kraftrecipes.com (for image)

TOM: Pantry Raid

Do you ever hear a friend or family member say, "I`m getting healthy....you know...I buy all organic foods and stuff."  OR how about, "I`m putting my family on a diet...we`re going to Whole Foods tomorrow to get the food for it."

NEWS FLASH #1: Buying your groceries at Whole Foods doesn`t guarantee weight loss....or a nutritious diet. Are the apples at Whole Foods any different nutritionally from those at Kroger or Wal-Mart?  No.

NEWS FLASH #2: Buying all organic foods does not automatically make you healthy.  Example?  If I eat an entire box of Annie`s Organic Bunnie Grahams, have I really done anything spectacular for my body?  No. I`ve put in way too many calories and sugar. BUT...they`re organic cookies!  So what?  They are still a carbohydrate that needs to be consumed in moderation.

Maintaining good health and a nutritious diet requires balance. It also requires practicality.  Organic = more expensive.  Organic does not automatically = more nutritious.  So should you really make buying organic food your sole grocery focus?  My advice is to make your #1 goal: getting the right balance of nutrients in your body on a daily basis.  How can you do this and make permanent diet changes that will last?  Start simple!  Look in your own pantry and go from there.  Just like Rome wasn`t built in a day...lifestyle changes don`t happen overnight. Small changes to your grocery list and methods of food preparation involve a little knowledge, no extra cost, and an open mind.

PANTRY
Cereals:
Toss out anything that has less than 3g fiber per serving.  Replace with cereals that do!
Starches:
Replace white rice with brown rice.
Replace white pasta for 100% whole wheat pasta.
Replace instant potatoes with fresh ones
Canned Goods:
If you buy a lot of these to cook with, rinse them in a colander before doing so to remove extra sodium!
OR
Replace with the low sodium versions.
Baking Ingredients:
Replace plain white flour with 100% whole wheat flour
Pre-packaged Foods:
Replace these items with homemade versions if at all possible.
If cooking/baking is not your thing, choose snack foods that are high in fiber (5g or more per serving), low in fat (3g or less per serving), and cholesterol free.

FRIDGE
Beverages:
Replace sodas with calorie free beverages.
OR
Replace with purified or bottled water.
Toss out any juice or juice products that aren`t 100% fruit juice.
Milk:
Replace whole milk for 1% or skim.


FREEZER
Ice Cream:
Replace premium for frozen yogurt or "double churned" versions.
Meats:
Make sure any ground beef is 85% lean or more.
Replace ground turkey with ground turkey breast. (A LOT less fat!!!)
Replace and pre-breaded or skin-on chicken with boneless, skinless chicken breasts.
Replace any pre-breaded fish with frozen fillets (not pre-breaded).

FOOD-PREP
Baked Goods:
When at all possible, use a fat replacement: apple sauce in place of oil in a cake, 1 T flax seed mill in 3 T water in place of an egg.
Use whole wheat flour in place of white flour.
Casseroles:
Replace regular cheeses with the 2% version.
Reduce the amount of cheese if feasible (typically, recipes call for too much anyway!)
Replace whole milk with 1% or skim.
Cooking Methods for Meat:
Always opt for roasting, basting, or baking over frying.

Source: My own personal pantry raid! :)

NORTHERN NOSH! HDF: Chicken Corn Chowder

Happy Hump Day!...Chow down on some chowder :)

For the next Yankee-inspired dish of the week, I took the 

ever-so-popular New England Clam Chowder and spun it into a soup that is seafood-free yet still just as hearty and satisfying!  I switched out the clams for chicken and corn and made a spicy and sweet mix that is sure to satisfy any chowder fan...whether you`re from the north or south side of the Mason Dixon Line.  Please follow this link for the recipe I used: Quick Chicken & Corn Chowder (Nutritional information provided at the bottom left of the webpage) The only change I made was subbing olive oil for the butter. Serving suggestion:  Topic with feta cheese instead of the traditional sharp cheddar!  It gives a nice salty taste that helps balance out the sweetness from the corn.....

Sources: cookinglight.com

NORTHERN NOSH! SNN: Waldorf Salad

I grew up eating Waldorf Salad in the south so naturally I assumed that it originated at some luncheon in Mississippi or something.  But much to my surprise, it doesn`t!  This side dish gets its name from the famous Waldorf-Astoria Hotel in Manhattan and was created in the late 1800s by Oscar Tschirky.  He himself was not a chef, but rather the maitre d'hotel (a fancy name for the head waiter or host).  It has become modernized and reinvented again and again over the years, but I do believe the base ingredients for the original Waldorf Salad were mayonnaise, sugar, lemon juice, raisins, apples, and celery.

I think it`s important when looking for diversity in diets to not only look outside your country of origin, but also inside!  I`m a born and bred Southerner, but stepping out of the foodie box I grew up in wasn`t hard for me.  One of the cooks that I work with is from Jersey.  He calls me "Boss Lady" and I call him "Yankee". The things he grew up eating and liking are completely different from my own.  When it comes to foods, there is definitely a distinction between the North and the South, the East and the West of the USA.  However, the awesome thing about modern cuisine is that it`s okay to blend food origins and roots!  Combining dishes or adding touches of your own dietary background to a dish from another region brings unity.

The Waldorf I make uses vanilla Greek yogurt instead of sweetened mayo or sour cream, as many recipes do. I`m pretty much repulsed by mayo and try to avoid it if at all possible.  I also used red grapes, not raisins.  See if you like....

Yogurt Waldorf Salad

1 cup vanilla 0% fat Greek yogurt (Suggestion: Oikos brand)

1 tsp lemon juice

2 cups red seedless grapes

1/2 cup walnuts, chopped

1 large or 2 small Granny Smith apples, cubed

2 stalks celery, chopped small

Combine yogurt and lemon juice. Pour over the rest of the ingredients in a large bowl and toss. Refrigerate for at least 2 hours.  Serve cold.

Yield: 6 servings

Per serving...

Calories? 130

Servings of fruit? 0.5

Other suggestions?  Replace walnuts with pecans.  Add dried cranberries or golden raisins.  Use pears instead of apples.

Sources used: epicurious.com 

BRUNCH-N-MUNCH! TGIF: Bran Muffins

Happy Friday!  Wanna get your weekend off to a healthy start?  Why not munch on a bran muffin for breakfast?  Not the brown, tasteless kind that are served at the local diner.  These are moist, packed with fiber, and actually taste good!

The following recipe was my guide: http://www.food.com/recipe/hodgson-mills-oven-ready-bran-muffins-277270 (Nutritional info provided on web page)

The changes I made?  Swapped one egg out for 1 T flax seed mill in 3 T water, add cinamon and nutmeg (to spice things up), used vanilla almond milk instead of buttermilk.  This added some additional sweetness and flavor and cut down a few calories.  Other suggestions?  Add chopped nuts for texture and healthy fats.  Add raisins or shredded apples for some fruit.  Swap out the butter for applesauce (or apple butter).  This will result in a more moist and lighter product!

*Sources used: food.com

BRUNCH-N-MUNCH! HDF:Yogurt with Blueberry Compote, Hashbrown Casserole, Berry Yummy Coffee Cake

Pretty much everyone likes brunch.  It`s a formal invitation to gorge from mid morning to mid afternoon!  In addition to covering a large span of time, it typically develops into an even, rather than just a meal.  Here in Dallas, Sunday brunch is a must.  Every restaurant has their own specialty: breakfast tacos, bottomless mimosas, gourmet French toast, veggie-packed quiches, etc. 

Though I don`t support gorging, I do believe in brunching!  Why not host your own brunch and try some of the following recipes?  They are not as calorie-packed as you might think and there is quite a bit of "hidden" nutrition....

The first is a product of my and my significant other`s distaste for the viscous fruit gel at the bottom of a Greek yogurt cup.  The stuff that these"fruit on the bottom" yogurt varieties contain is too sweet and too congealed!  I decided to remedy that by making my own fruit compote to add into plain yogurt.  I used blueberries (any kind of berry will do) and the end product combines wonderfully with plain Greek yogurt.  Just like the "fruit on the bottom" yogurt from Chobani or Dannon.  Since it is homemade, the sweetness and consistency can be controlled through the amount of sugar added and the cooking time.

Blueberry Compote

1/4 c sugar

1 T corn starch

1/3 c apple juice

1 t lemon juice

2 c frozen wild blueberries

Combine sugar and corn starch in a sauce pan.  Slowly stir in apple juice and lemon juice.  Add blueberries.

Bring to a boil over medium heat and allow to bubble for 1 minute.  Remove from heat and let cool.

Yields: 8, 1/4 c servings

How to Serve: Spoon compote into a parfait dish or bowl.  Dollop plain Greek yogurt on top of compote.  Garnish with crushed bran flakes or granola.  Serve.  Note: You can also stir the compote into the yogurt prior to serving.

For 1/4 c serving of compote and 1 c plain Greek yogurt....

Calories? 245

Protein?  19g

Carbohydrate? 17 g (1 carb serving)

Cholesterol? 20 mg

Sodium? 132 mg

Next, I wanted to highlight my sister`s replica of Cracker Barrel`s Hashbrown Casserole!  She used the following recipe from allrecipes.com, but made some changes to make it her own.  I`ve also added additional changes to make it lighter!:

http://allrecipes.com/recipe/cheesy-ham-and-hash-brown-casserole/

First: No diced ham.

Second: If you HAVE to have meat in it, use chopped turkey bacon.

Third: Use light or fat-free sour cream.

Fourth: Swap out fat-free cream of chicken soup for the potato soup

Fifth: Swap out 2% cheese for regular cheddar.

*The nutritional info for this recipe is listed at the bottom of the linked page.  However, if you make the above changes, the fat, sodium, and calorie components will be lower! =)

The last is a nutritious take on the classic coffee cake.  It contains whole wheat flour and uses milled flax seed and water in place of a second egg.  It rises beautifully despite these things! You can swap out the berries for fresh peaches or blackberries too...

 Berry Yummy Coffee Cake

1 c all-purpose flour

1 c whole wheat flour

1 t baking soda

1/2 t salt

3 T honey

1 t cinnamon

1/2 c walnut pieces (or pecan pieces)

1/2 c brown sugar, packed

2 T butter, melted

2 T olive oil

1 egg, lightly beaten

1 T milled flax seed dissolved in 3 T water

1 t vanilla

1 c nonfat plain Greek yogurt

1/2 c fresh blueberries

1/2 c fresh strawberries, sliced

Splenda

Preheat oven to 350 degrees.  Spray an 8-in square glass plan.  

1. Small bowl:  Toss berries with 2 tsp Spenda and 2 tsp water.  Set aside.

2. Large bowl: Combine flours, baking soda, and salt.  Set aside.

3. Small bowl: Combine honey, cinnamon, and nuts.  Set aside.

4. Large bowl: Combine brown sugar, oil, butter, egg, prepared flax seed/water combination, vanilla, and yogurt.  Begin to add the flour mixture from step 2. Stir until just combined (Don`t over-stir!  The cake won`t rise.)

Transfer batter to the glass pan and spread evenly.  Add berries to this.  Next, add sticky nut mixture.  (Try your best to sprinkle both berries and nuts evenly so each bite of cake will have some!)

 Bake in preheated oven for 50 minutes.  Serve cool or warm...it`s good both ways!
Yields: About 12 pieces

 The finished product: Hearty, Healthy, Heart-Healthy! 

Per 1/12 of the cake....

Calories? 180

*Sources used: allrecipes.com, Hannah Bynum`s culinary skills

RD Product Review: Almond Butter

Getting tired of the same ole` PB & J?  Why not try a new spread!  Instead of a peanut-based butter, give cashew butter, soy nut butter, or almond butter a chance!  My lastest grocery store spree involved seeking out the most popular of these.  I picked out the "MaraNatha" brand of almond butter (I bought crunchy only becuase it was on sale!)  The plus side?  You don`t have to stir it like most natural spreads!  So it eliminates that yucky oil separation.  Compared to a basic crunchy peanut butter spread, it is pretty much equal in every nutrition category...except sodium!  For those of you who are hypertensive, bloated, or just health-concious...take a look at the table below.  MaraNatha almond butter cuts the sodium nearly in half!  The follow values are based on a serving size of 2 Tablespoons.  In terms of taste....If you don`t like almonds, you won`t like this.  Almonds carry a stronger flavor than peanuts and this spread is no different.  If you want a milder, more buttery taste, try cashew butter!

For more information on nut butters, refer to this article from the Academy of Nutrition & Dietetics:
http://www.eatright.org/Public/content.aspx?id=6442468852

	Peanut Butter	Almond Butter
Calories	190	190
Total Fat	16 g	16 g
Sat Fat	2.5 g	2 g
Trans Fat	0 g	0 g
Cholest	0 mg	0 mg
Sodium	115 mg	60 mg
g of Carb	8 g	7 g
Fiber	2 g	3 g
Sugars	3 g	3 g
Protein	7 g	6 g

SPRING FEVER SALADS! TGIF: Tomato Basil Pasta Salad

Yay for the end of the work week!  How about an easy dish that you can bring to that dinner party you are obligated to attend or even Friday night dinner with your own family?  Say goodbye to the ever-so-popular southern potluck favorite: Macaroni Salad.  Ugh.  There is nothing worse than white pasta swimming in sweetened mayonnaise.  Instead, try this whole wheat pasta salad for your next potluck contribution.  

People will rave.... 

Tomato Basil Pasta Salad

4 oz Athenos brand feta cheese (preferably Tomato & Basil flavor)

2 Tbsp Italian seasoning

6 oz whole wheat rotini pasta, cooked and drained

1/4 c light vinaigrette (such as Ken`s Steakhouse Olive Oil & Vinegar)

1 pint grape tomatoes, halved

Combine all ingredients, tossing to coat completely in dressing. Garnish with fresh basil leaves.

Option: Caprese Pasta Salad- Switch out feta with cubes of fresh buffalo mozzarella.  Switch out Italian seasoning for fresh basil leaves. 

Per 1 cup serving...

Calories? 275

Protein? 11 g

Saturated Fat? 4.5 g

Carbohydrate? 40 g (2.7 carb servings)

Fiber? 4 g

Sodium? 441 mg

Cholesterol? 25 mg

SPRING FEVER SALADS! HDF: High Protein Chicken Salad

Love chicken salad, but hate mayo?  Tired of the extra fat and calories which that greasy emulsion adds to this southern meat spread?  Omit it!  Instead of mayo, sub in fat-free plain Greek yogurt! It eliminates the fat worry and adds an extra 12 grams of protein to the batch.

High Protein Chicken Salad

8 oz raw chicken breast or tenderloins (must be boneless, skinless)

6 oz plain Greek yogurt

2 T pickle relish

1 T spicy mustard (such as Zatarain`s)

2 celery stalks (chopped fine)

2 oz walnuts, chopped

Boil chicken breasts until cooked through.  Remove from water.  (TIP: Save this liquid and use it later as your stock for a soup!)

Pulse chicken in a food processor until it is of a finely minced texture. Combine this with all other ingredients. Serve with whole wheat crackers, on whole wheat bread, or on top of a salad!  

Per 1/2 cup serving...

Calories? 221

Protein? 25 g

Saturated Fat? 1.5 g

Fiber? 1.25 g

Sodium? 401 mg

Cholesterol? 54 mg

Sources used: My noggin

If at first you don`t succeed....

So unfortunately, the vegetarian diet did not serve to lower my cholesterol.  However, like any experiment, the reason may not be black and white.  The time-frame (3 months) may not have been long enough.  Maybe dairy should`ve been completely ommitted.  Maybe I should just eat cardboard. OR...maybe my high cholesterol is not impacted by diet.  My mother`s is not and I know for a fact it`s hereditary.  But at this point, I refuse to be on meds!  My next try?  Fish oil.  Vom.  Not looking forward to that....

Hope everyone is having a great week!




....Dust yourself off and try again- Aaliyah (Yeah, that`s right I quoted her.)

SPRING FEVER SALADS! SNN: Mojito Fruit Salad

Oh Sunday....why must you end so quickly?  Time to start the work week again...bummer.  BUT...to get you excited for Spring, why not combine a latin cocktail with some vibrantly colored fruits?  For your Sunday Night Nosh, try this Mojito Fruit Salad!  Yes, it contains liquor.  If you think the kiddos may eat it, just omit that part.....unless you are wanting them to go to bed early! ;)

Mojito Fruit Salad

2 ripe mangos, peeled and chunked

4 kiwis, peeled and chunked

1 package fresh strawberries, quartered

4 sprigs of mint, (remove leaves and discard the stems)

 juice from 3 small limes

1/2 cup zero-calorie lime-flavored soda 

1 ounce of light rum

agave nectar

Combine fruits in a bowl.  Tear mint leaves between your fingers and add to the fruit.  (This mimics the "crushing" of the mint that is done when making a mojito.) Add the juice, soda, and rum.  Toss and then taste.  If you desire a sweeter, less tart taste, add a drizzle of agave nectar and toss again. 

For a 1 cup serving...

Calories? 80

Servings of fruit? 1

Fiber? 3-4 g