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