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