Healthy Eating

Foodie Friday: Grill This, Not That

eahealth10 — Fri, 25 May 2012 03:00:58 +0000

By Olivia Rassow

If you’re like most Americans (82% of us own a grill), you can’t wait to celebrate Memorial Day, and the long weekend marking the unofficial start of summer, by firing up the grill! David Zinczenko and Matt Goulding, authors of the ever popular Eat This, Not That series, have come out with a fool-proof guide to raise the flavor and health factor of all your summer meals.

Grill This, Not That is packed with over 150 recipes for sauces and rubs, veggies, beef, poultry, fish and seafood, burgers and sandwiches, and even pizza, pasta and dessert. Carolina Pulled Pork, Sausage and Pepper Pasta, Blackened Chicken and Mango Salad with a Grilled Peaches and Cream Sundae? Yes Please!

You may not have thought so, but you can indulge in all those tasty recipes guilt-free! Zinczenko and Goudling say grilling at home might be the most effective tool in your weight loss arsenal: the grill melts a lot of fat off of meat, giving you leaner protein. You can also add a lot of flavor without adding extra fat, because you control the ingredients. The guys also answer some of your common summer-eating questions like which BBQ sauces or cheese slices are best.

And what about eating out? You know the word fried is a code-red alarm, but it’s important to remember the word grilled doesn’t necessarily mean healthy either. Grill This, Not That lays out the top 20 worst grilled foods you’ll find at fast foods joints and restaurants alike. (Even a turkey burger and fish meal make the list!) Red Lobster’s Cedar Plank Salmon might sound like a safe bet, but it actually has 1,050 calories and 40g of fat, 9 grams of which are the artery-clogging saturated kind!

So whether your firing up your own grill, joining friends at their barbeque, or hitting your favorite local spot, making informed—and decadently delicious—food choices is the surefire way to enjoy Memorial Day weekend with a full and guilt-free tummy!

Recipe Makeover: Vitamin-Rich, From-Scratch Oven Fries

eahealth10 — Thu, 24 May 2012 03:00:07 +0000

Easy side dishes are a must at summer cookouts. But rather than buying store-bought, calorie-laden potato salad and coleslaw, take the time to make your own bites—it will be cheaper and healthier!

So to test my theory, I chose to put a healthy twist on these From-Scratch Oven Fries using fresh sweet potatoes. Good for you and delicious—this recipe basically cooks itself.

Just follow the few simple tweaks below and you’ll be serving up vitamin-rich, flavor-packed finger food for yourself and your guests!

1 1/2 pounds medium-size baking potatoes, peeled and cut into 1/2-inch-thick strips (In place of the baking potatoes I used sweet potatoes which pack vitamin C, folate, fiber, potassium, and beta carotene)
1 tbsp. vegetable oil (I replaced the vegetable oil with 1 tbsp. of heart-healthy canola oil)
1/2 tsp. kosher or table salt (Here I used 1/2 tsp. of sea salt which tends to be less processed and a bit more flavorful than table salt)

Homemade french fries might seem like a big undertaking, but if you bake them instead of frying and swap regular potatoes with sweet, they can be a healthy and delicious addition to a meal that’s loaded with vitamins. Crispy and light, these didn’t weigh me down, and were simple to prepare and tasted great!

Foodie Friday in Season: All About Asparagus

eahealth10 — Fri, 18 May 2012 03:00:23 +0000

By Olivia Rassow

Spring is a great time to hit the local farmer’s market, with a variety of seasonal fruits and veggies hitting their peek of perfection. Asparagus makes our list of favorite foods for spring, as it’s loaded to good-for-you benefits and can be prepared in many different (tasty!) ways. The most common types are green, but you can also find purple and white stalks.

Why the green veggie deserves some credit:

All varieties are rich in essential nutrients and antioxidants including potassium, folic acid, vitamin B6, vitamins A and C, and thiamin.
Asparagus is rich in glutathione, a compound that works to break down free radicals in the body, which cause aging.
It contains high levels of the amino acid asparagine, which serves as a natural diuretic to release fluid and help the body get rid of excess salt. Goodbye bloat!
Feeling frisky after the meal? Asparagus is a libido-booster! Part of it’s aphrodisiac status comes from the richness of vitamin B6 and folate, both of which can increase arousal and orgasm.
Compounds in asparagus serve as a natural anti-inflammatory and have been known to help ease joint discomfort, helpful for those with conditions like Rhuematoid Arthritis.
Low sodium, high fiber, fat- and cholesterol-free: Asparagus is the perfect non-diet, diet food to slim you.

So you know why you should eat asparagus, now here’s how to get your fill. Look for a bundle with newly cut, moist ends with tips that are firm and crisp. Asparagus should smell fresh and almost grassy. To keep them for up to a week, wrap the bottom of the stalks with a damp paper towel and store in a plastic bag in the refrigerator.

Snap off the ends at the natural breaking point (you’ll feel the difference when you bend the stalk), and steam with lemon, roast with olive oil, or sauté with garlic for quick and easy ways to prepare this in-season veggie.

Here are a few more ingenious ways to incorporate asparagus into your diet:

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