Healthy Eating

Foodie Friday: Raising the Bar

eahealth10 — Fri, 11 May 2012 03:00:59 +0000

By Olivia Rassow

Nutrition bars travel well and are portion-controlled for sensible snacking while on the go. They make a nice addition to your morning coffee, can give you some pre-work fuel, and offer a save from mid-afternoon hunger pangs before your next meal. Ideally, look for bars with no more than around 200 calories and contain a balance of nutrients with fiber, protein, and healthy fats to satisfy cravings and keep you full. Check out some of our new favorites to keep on hand!

Luna Fiber: 110-120 calories, 7 g. of fiber to keep you full, and LUNA’s CORE 4 (calcium, folic acid, iron and vitamin D—more of what women need)
These fruit-filled bars are truly a treat! Great new flavors are a tasty way to up your daily fiber intake and keep you satisfied until your next meal.
We love: Peanut Butter Strawberry—Craving a warm peanut butter cookie? Zap this bar in the microwave for a healthy alternative.
Available at:Target and health food stores nationwide; $1.39 each

Pure Organic: 180-200 calories, 6-7 g. of protein to build lean muscle, USDA Certified Organic
Pure added a few new flavors to their already popular line. Dates make up the base of these bars, which are all-natural and delicious with very few ingredients.
We love: Banana Coconut—If you love banana bread, you won’t be able to resist this option.
Available at: Whole Foods Markets and supermarkets nationwide; $2.19 each

LARABAR über: 190-230 calories, high in potassium and good-for-you fats that support heart-health
The newest editions are inspired by the desserts you love! Made of whole nuts, fruit, and a sprinkle of sea salt, they are sweet, salty, and the perfect snack during a summer hike!
We love: Roasted Nut Roll—With it’s great texture, you can actually see the ingredients!
Available at: Whole Foods Markets and begining June 1 at supermarkets nationwide; $1.69 each

Nature’s Path Crunchy Granola Bars: 190-200 calories, 21 g. of whole grain and zero trans fat, USDA Certified Organic
Stop here if you’re looking to up the ante on your traditional granola bar. Crispy new flavors taste like a cookie and pack a nutritional punch.
We love: Macaroon Crunch—Dark chocolate chips and just a hint of coconut blend together deliciously.
Available at: Whole Foods Markets and supermarkets nationwide; $3.89 for a box of 5

Recipe Makover: No-Bake Chocolate-Oatmeal Cookies

eahealth10 — Thu, 10 May 2012 03:00:51 +0000

As the temperatures begin to rise, cookouts and outdoor get-togethers full of tasty food are on everyone’s minds. The only problem is that as the heat rolls in, the last thing you want to do is turn on your oven!

That’s why I took to the kitchen to create an easy no-bake treat for this week’s Recipe Makeover—no oven required!

Using this No-Bake Chocolate-Oatmeal Cookies recipe, I created a lower sugar version that will be sure to impress your guests while allowing you to keep your cool!

Follow the below substitutions and you’ll be serving up tasty, good-for-you treats without breaking a sweat:

2/3 cup peanut butter (Here I substituted 2/3 cup no-salt added natural peanut butter, such as Smucker’s, to lower the sugar and sodium, and eliminate the trans fat found in non-natural versions)

1 (3 1/2 ounce) can flaked coconut (I chose to replace the can of flaked coconut with 3 1/2 ounces unsweetened shredded coconut, such as Bob’s Red Mill, to decrease the sugar in the recipe)

1/4 cup cocoa (Again, to reduce the sugar, I used 1/4 cup of unsweetened cocoa powder, such as Hershey’s, in place of its sweetened counterpart)

2 cups sugar (Because there are a lot of other sweet ingredients involved in this recipe, I reduced the 2 cups of sugar by half, adding only 1 cup to the mix)

1/2 cup milk (I replaced the 1/2 cup of milk with 1/2 cup of unsweetened vanilla almond milk, such as Silk Pure Almond, which provided the double bonus of lowering the sugar and the calories!)

These truly do make the perfect warm-weather indulgence. Not only were they a breeze to pull together, but they were super delicious as well! The lower-sugar substitutes above didn’t stop this treat from feeling just as decadent as it’s higher-sugar original—a definite must try for your summer gatherings!

Recipe Makeover: Feta-Stuffed Burgers

eahealth10 — Thu, 26 Apr 2012 03:00:41 +0000

By Caitlyn Elf

It’s that time of year when people are breaking out the grills! And what could be easier than grilling? You can cook up just about everything on them—from veggies to burgers to pizza! It’s a simple and healthy way to make meals in a flash with minimal cleanup.

Speaking of simple, this week’s recipe makeover couldn’t possibly be easier. I took a Feta-Stuffed Burger recipe and with just a couple tweaks, had a healthier, just-as-tasty burger grilled up in no time!

Follow the three substitutions below to have a waistline friendly dish sure to please at your first barbecue of the season:

1 1/2 pounds lean ground beef (Here, I used 1 1/2 pounds of lean ground turkey breast, such as Jenni-O, to lower the saturated fat in the recipe)
2 ounces feta cheese, cut into 4 (1/2-ounce) pieces (To decrease the fat and calories, I replaced the regular feta cheese with 2 ounces of fat free feta, such as Athenos)
4 crusty sourdough bread slices (To increase the fiber in this recipe and give it more staying power I used two 100% whole wheat buns in place of the sourdough bread slices, such as Vermont Bread)

This recipe worked out beautifully. The turkey complimented the feta cheese just as well (if not better) than the ground beef, and I didn’t notice a bit of difference in the full-fat versus the fat-free feta once it was cooked into the burger. This is a definite must-try for your next cookout!

Recipe Makeover: Gluten- and Dairy-Free Pancakes

eahealth10 — Thu, 12 Apr 2012 03:00:45 +0000

By Caitlyn Elf

Spring is the perfect time to sit outdoors in the sunshine and enjoy a great brunch with family and friends! However, what would seem like an easy meal can often turn into something quite complicated when food allergies and other particulars arise. In my family, some members have a gluten or dairy intolerance, which is exactly what inspired this week’s Recipe Makeover!

I took this recipe for Basic Buttermilk Pancakes and made just a few easy tweaks to create a delicious dairy- and gluten-free version! Follow the below substitutions to cut your way into a friendly short stack that’s sure to please even the pickiest of eaters at your next brunch!

1 cup all-purpose flour (Here I substituted for 1 cup Garbanzo Bean Flour (such as Bob’s Red Mill) which is a flour made from chickpeas, one of the most creamy and flavorful of beans. Garbanzo Bean flour is a source of protein and makes a great substitute in gluten-free baking)
3/4 cup buttermilk (I replaced the buttermilk with plain soymilk (such as Silk) which provides the same sort of thick consistency as buttermilk without the dairy)
1/2 cup milk (I used 1/2 cup plain almond milk (such as Silk PureAlmond) to lower the calories and make this recipe completely dairy-free)
2 tablespoons butter, melted and cooled (I used 2 tablespoons of vegan buttery spread (such as Earth Balance), another diary-free swap.

This recipe came out wonderfully! The garbanzo bean flour created a light and fluffy pancake that had a rich, sweet flavor, and the extra protein boost kept me going for hours! These pancakes are a must-try for your next weekend brunch!

Recipe Makeover: Vegan Blueberry-Lemon Muffins

eahealth10 — Thu, 29 Mar 2012 03:00:15 +0000

By Caitlyn Elf

Blueberry muffins are a classic in my book. Whether enjoying one at breakfast, brunch, or as a healthy snack, there is certainly a special place in my heart (and stomach) for them. The problem though, is the pre-made versions often come jumbo-sized, loaded with fat, and topped with a heavy streusel creating a hefty amount of calories.

However, you’ll be happy to hear that by making a few simple changes to this classic Blueberry-Lemon Muffin recipe, I was able to create a delicious twist with just as much taste! Bonus for some of you: It’s vegan-friendly.

Using the below substitutions, I bumped up the fiber, removed a good amount of fat, and pulled together a made-over version of a classic blueberry muffin that will be sure to please a crowd (but you don’t have to share)!

2 cups all-purpose flour (To increase the fiber I used 1 cup all-purpose flour and 1 cup white whole wheat flour)

3/4 cup low-fat buttermilk (To make this recipe vegan-friendly, I replaced the low-fat buttermilk with 3/4 cup plain soymilk, such as Silk—it provides a thick consistency similar to buttermilk without the dairy)

3 tablespoons butter, melted (Here I swapped the butter with 3 tablespoons of vegan buttery spread, such as Earth Balance)

1 large egg, lightly beaten (I used a vegan “flax egg” [1 tablespoon flax meal, plus 3 tablespoons water] in place of the egg)

1/2 cup powdered sugar (I opted not to glaze the muffins which allowed me to omit the powdered sugar all together)

This recipe worked out really well! The muffins came out melt-in-your-mouth moist and didn’t leave me feeling overly-full and sluggish—definitely a great alternative to the coffee-shop classic!

Recipe Makeover: Garlic Pita Chips

eahealth10 — Thu, 15 Mar 2012 03:00:32 +0000

By Caitlyn Elf

With March Madness fast approaching, there’s a definite need for simple snack recipes – perfect for munching on during the game. Hummus and pita chips are one of my favorite go-to munchies, which can seem like a healthy option, but choose the wrong pita chip and you’ll turn this snack into a nutritional nightmare.

So I decided to give this traditional pita chip recipe a face lift—making it a slightly better version of its classic self while keeping that delicious pita chip flavor that’s sure to please a crowd.

Using the following simple substitutions, you and your friends will be happily crunching away by tip off!

6 (6-inch) pitas (I chose to use whole wheat pitas in lieu of plain white flour pitas to up the fiber and thus staying power of the chip)
Butter-flavored cooking spray (Here I simply used canola oil in place of the spray for healthier and more satiating fat in the chip)

These came out of the oven crisp, crunchy and hearty enough to hold up to heaping scoops of hummus. The garlic flavor came through perfectly and the whole wheat pita substitution gave the overall chip a solid crunch that was completely satisfying, making it easy to stop at just a small handful rather than devouring the entire bowl before halftime!

Healthy Cooking on the Cheap: Fresh and Flavorful Recipes

eahealth10 — Wed, 14 Mar 2012 16:06:44 +0000

By Jenna Weber

From a quick five-minute breakfast for your morning commute to a special seafood feast, I think you’ll just love this week’s recipes! If you have a farmer’s market near you, shop there first for your veggies and eggs. Trust me, farm fresh eggs taste completely different than the store bought variety. As always—enjoy!

Grocery list
1 lb. boneless, skinless chicken breasts
1 bag egg noodles
1 red bell pepper
arborio rice (risotto)
1 shallot
2 cloves garlic
1 bottle dry white wine (such as Chardonnay)
1 quart fish or seafood stock
1/2 6.5oz. can lump crab meat
1/2 lb. bay scallops
1/2 lb. peeled and deveined shrimp
1 small bunch asparagus
1 lemon
1 bunch fresh Italian parsley
Parmesan cheese
1 orange bell pepper
1 package whole grain tortillas
8 eggs
1 to 2 avocados
1 15-oz. can black beans
1 jar salsa
1 quart chicken broth
1 can coconut milk
1 knob fresh ginger
red Thai curry paste
peanut butter
fish sauce
1 bunch cilantro

Curried Chicken and Noodles
A true Asian-inspired comfort food

Serves 4

1 lb. boneless, skinless chicken breasts, cut into bite-sized chunks
1 tbsp. cooking oil, divided
1/4 tsp. salt
6 oz. egg noodles (about half a bag)
1 red bell pepper, thinly sliced
1 orange bell pepper, thinly sliced
1.5 cups chicken broth
1 cup coconut milk
1 tbsp. fresh minced ginger
1 tbsp. red Thai curry paste
1 tbsp. peanut butter
2 tsp. fish sauce
1 tsp. sugar
1/4 tsp red pepper flakes
1/4 cup fresh minced cilantro

1. Heat 2 tsp. of oil in a large pan over medium-high heat. Add the chicken, sprinkle with salt, and saute until cooked through—about 6-8 minutes. Transfer cooked chicken to a plate, and set aside.

2. Add remaining oil to the pan along with minced ginger. Saute for about 30 seconds, and then add coconut milk, broth, red pepper flakes, sugar, and fish sauce. Whisk in the curry paste and peanut butter and bring to a simmer. Add bell peppers and continue simmering for about five minutes.

3. Cook egg noodles in boiling, salted water and drain. Add noodles and chicken to the broth and heat through. Sprinkle cilantro over chicken and noodles. Serve.

Next page: Huevos Rancheros Breakfast Wraps

Recipe Makeover: Low-Fat, Baked Mozzarella Sticks

eahealth10 — Tue, 28 Feb 2012 03:00:49 +0000

By Caitlyn Elf

I love mozzarella sticks. Dipped into some warm marinara sauce, it can be such a comforting appetizer or snack. The only problem is that often when you order these at a restaurant, they come loaded with fat and calories. So this week I took to the kitchen to create a version that would be lower in both but just as delicious!

I used this Fried Cheese Sticks recipe and made the following tweaks to retain all the taste and flavor of the classic but with much less fat.

2 (8-oz.) pkgs. Monterey Jack cheese with jalapeno peppers (To lower the fat in the original recipe, I replaced this with 2 8-oz. packages of reduced fat mozzarella cheese sticks)
1 cup all-purpose flour (I omitted the flour all together to create a lighter batter)
1 cup fine, dry bread crumbs (Instead of the 1 cup of regular bread crumbs I used 1 cup of panko bread crumbs which are lighter in texture and lower in sodium and saturated fat than regular bread crumbs; whole wheat bread crumbs would also be a good alternative here)
4 eggs beaten (To lower the cholesterol I utilized ½ cup of egg substitute (such as Egg Beaters) in place of the 4 eggs)
Vegetable oil (I omitted this completely as I baked the sticks for 3-5 minutes on 350 degrees Fahrenheit in lieu of frying)

The above substitutions worked out really well! I was pleased with how crispy the sticks came out being baked not fried, and the flavor didn’t suffer without the full fat cheese one bit. These are perfect as a quick afternoon snack or finger foods to serve when entertaining.

Healthy Cooking on the Cheap: Latin-American Cuisine

eahealth10 — Thu, 23 Feb 2012 01:00:21 +0000

By Jenna Weber

Gather your family around the table this week and enjoy delicious meals together! Make the Arroz con Pollo on a Sunday afternoon, when you have some extra time to spend in the kitchen, and treat your loved ones to classic comfort food—Latin American style. The kids with love it, and you’ll be eating the leftovers all week long when cooking just isn’t an option. The noodle bowls and acorn squash are flavorful vegetarian dinners that open kids up to new tastes and cultures. Enjoy!

Grocery list
2 red bell peppers
1 small heads green cabbage
2 cucumbers
1 box rice noodles
3 green onions
one orange
2 tbsp. fresh lime juice
4 garlic cloves
1 whole 4–4.5 lb. chicken
2 pints cherry tomatoes
2 green bell peppers
1 large onion
1 small jar pimento stuffed green olives
1 small bag frozen green peas
paprika
saffron
bay leaf
white rice
1 quart chicken broth
16 oz. extra firm tofu
roasted peanuts
4 acorn squash (about 2-3 lbs. each)
1 cup bulgur wheat (look for it in the bulk bins at your local health food store)
1 quart vegetable stock
cumin
2 cans diced tomatoes with green chilies (like Rotel)
1 can black beans
1 package grated cheddar cheese
fresh mint
2 bunches fresh cilantro
bean sprouts
soy sauce
fish sauce
sesame oil
1 large knob fresh ginger
sriracha
maple syrup

Mexican Stuffed Acorn Squash
A simple and delicious vegetarian meal that reheats wonderfully.

Serves 4

4 acorn squash (about 2-3 lbs. each)
1 cup bulgur wheat
1.5 cup vegetable stock
1/2 tsp. salt
1 tbsp. cumin
1 cup diced tomatoes with green chilies
1 cup black beans
1 cup grated cheddar cheese
fresh cilantro, minced, for serving
hot sauce (optional)
salsa (optional)

1. Slice the tops off of each acorn squash, and scoop out the seeds with a spoon. Toss seeds in the garbage and lay the squash cut side down on a greased, foil-lined sheet tray. Roast for about 30-40 minutes until very tender when pricked with a fork.

2. While the squash are roasting, prepare the filling. Bring the vegetable stock to a boil in a medium sized pot. Once boiling, add the bulgur, salt, cumin, and tomatoes, and reduce heat to low. Simmer for about 15 minutes until liquid has been absorbed. Add black beans and hot sauce to taste.

3. Fill the inside of the squash with the bulgur mixture and top with cheddar cheese. Broil on high for about 3-4 minutes until cheese melts.

4. Top squash with fresh cilantro, and more hot sauce and salsa if desired.

Next page: Vietnamese Rice Noodle Bowls with Pan Seared Tofu

Recipe Makeover: Whole-Grain Chocolate Chip-Coffee Muffins

eahealth10 — Thu, 16 Feb 2012 03:00:15 +0000

By Caitlyn Elf

Last month, while leafing through a new issue of Cooking Light, I came across a delicious-looking Chocolate Chip-Coffee Muffin recipe. Chocolate and coffee? Sold!

Not only am I a lover of all things both chocolate and coffee, but I’m a total sucker for a good muffin. Sometimes there’s just nothing like a good carb-y pastry to go alongside your morning cup of coffee. The only problem: Often when I choose a muffin as my breakfast meal, I find myself hungry not even two hours later—a far cry from the four to five hours that my usual whole-grain breakfast allots me.

As I looked through the Chocolate Chip-Coffee Muffin Recipe, I realized that with a few simple substitutions I could make it not only heart-healthier but chock-full of fiber too! Follow the three easy tweaks I made, and you’ll be biting into guilt-free goodness in no time!

2/3 cup whole milk (Here I substituted plain soymilk, such as Silk, to decrease the fat content while keeping the creamy texture)
5 tbsp. butter, melted (To cut down on cholesterol but retain moisture, I halved the amount of butter, using only 2.5 tbsp. and adding 2.5 tbsp. of fat-free plain Greek yogurt to make up for the remainder)
9 oz. all-purpose flour (about 2 cups) (To up the fiber content and increase the staying power of these muffins, I used 2 cups hard white whole-wheat flour, such as Bob’s Red Mill, in place of the all-purpose)

I’m pleased to say that replacing the all-purpose flour in this muffin with whole-grain flour did the trick perfectly in terms of keeping me full longer, and the moist, fluffy nature of the original recipe was not sacrificed thanks to the hard white whole-wheat flour. Now that’s what I call a successful recipe makeover!