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September 28, 2006
Time For A Change
The bad news is that summer is over. BUT the good news is that fall has just begun! The weather is starting to get a little cooler. It's dark when I get up in the morning and the sun goes down earlier at night. The leaves will start changing colors soon. With all these changes taking place - what better time to change your workout routine. For me this means putting away my tivoed All Star Workout series and jumping back on the treadmill. For the past 4 months, I can count the number of times I've gone for a run on two hands! I decided to take a well needed break from running which I had been doing consistently from Nov - May. Good-bye to boot camp, dance groove, pilates, slowrobics (which was surprisingly a fun and different workout) and hello to interval training on the treadmill. Are you getting bored with your current routine? Is there anything new you've been thinking about trying? Work different muscles, at different angles, move in a different direction, go fast, go slow - whatever you decide to do tomorrow - make it something new!
Posted by Lisa at 08:14 AM | Comments (0) | TrackBack
September 24, 2006
Dinner MY Way
Since I started teaching a class at a local college, on top of my full time job, time has gotten sparse. Not to mention the whole wedding-planning thing. I started thinking about trying Dinner My Way - the make-and-take-home assembly line dinner business where you can leave with 6-12 meals ready to freeze or cook. Not only can this save a little time but also offers a chance to try something new. But, due to lack of freezer space and the fact that I actually enjoy cooking, I decided to go a different route. I took Dinner My Way's September menu and starting searching on the internet for similar recipes of the ones I liked. Tonight we tried the first new recipe - a simliar version of Dinner My Way's Trail Mix Chicken.
Margarita-Braised Chicken Thighs
It turned out pretty good. A juicy, fruity chicken dish that we paired with a spicy pasta and vegetable side and a green salad. We used chicken breasts instead of the thighs.
1/2 cup flour (about 2 1/4 ounces)
1 tablespoon paprika
2 teaspoons garlic powder
8 skinless, boneless chicken thighs (about 1 1/2 pounds)
1/2 tablespoon olive oil
Cooking spray
1 cup thinly sliced onion (about 1 medium)
5 garlic cloves, minced
1/2 cup dried tropical fruit
1/2 cup orange juice
1/4 cup tequila
1 lime, thinly sliced
Preheat oven to 400°.
Combine first 3 ingredients in a small baking dish. Dredge chicken in flour mixture.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 4 minutes on each side or until lightly browned. Transfer chicken to an 11 x 7-inch baking dish coated with cooking spray. Add onion to skillet; cook 3 minutes. Add garlic to pan, and sauté 1 minute.
Combine fruit, juice, and tequila in a microwave-safe dish, and microwave at high 2 minutes. Pour fruit mixture into pan; bring to a boil, scraping pan to loosen browned bits. Cook 1 minute. Pour onion mixture over chicken; top with lime slices. Bake at 400° for 20 minutes or until chicken is done.
Posted by Lisa at 07:49 PM | Comments (0) | TrackBack
September 22, 2006
Grapes: A Sweet Treat
Being a dietitian, I get a lot of free samples from companies promoting their products - All Bran with yogurt clusters, flaxseed, organic cereal, sports bars, almonds. This week I got a mailing from California Table Grape Commission promoting grapes' disease fighting antioxidant content. I tried a couple of their recipes and found the following recipes worth posting. Grapes are a great snack, but they also add a sweetness to salads and are a great addition to chicken entrees. They even recommend trying them in a peanut butter sandwich! For more information or recipes, visit www.freshcaliforniagrapes.com.
SPICY CHICKEN & GRAPE LETTUCE CUPS
Ingredients:
1 tablespoon cornstarch
1 tablespoon water
3/4 cup low sodium chicken broth
1 tablespoon sugar
1 tablespoon red wine vinegar
3 to 5 teaspoons Asian chili paste with garlic
1/4 cup soy sauce
1 tablespoon peanut or vegetable oil
6 cloves garlic, minced
3 tablespoons fresh ginger, minced
1-1/2 pounds ground chicken breast
1-1/2 cups halved green California seedless grapes
3/4 cup green onions, thinly sliced
1/4 cup cilantro, coarsely chopped
1 head iceberg lettuce, cut in half and separated into leaves
1-1/2 cups julienne cucumber
Directions:
In small bowl combine cornstarch and water. Add chicken broth, sugar, vinegar, chili paste and soy sauce. Set aside. Heat oil in large nonstick skillet over high heat. Add garlic and ginger; sauté for 30 seconds. Add chicken and cook until no longer pink, about 5-8 minutes. Add grapes and green onions; sauté for 30 seconds. Restir the sauce mixture and pour into skillet. Stir until thickened, about 1 to 2 minutes. Remove from heat. Place chicken mixture in lettuce leaves; garnish with cilantro and cucumber, then roll up. Serve immediately.
Nutritional Analysis:
Calories 339; Protein 44g; Fat 6g; Calories from Fat 17%; Carbohydrates 27g; Cholesterol 99mg; Fiber 3g; Sodium 1341mg.
TOSS 'N GO GREEN SALAD
Ingredients:
4 cups tender fresh greens
2 cups California seedless grapes
1 cup julienne carrots
1 cup shredded low-fat mozzarella cheese
1/2 cup bottled low-fat Italian dressing
1 Tbsp. fresh lemon juice
1/2 tsp. each fresh basil and oregano
Freshly ground pepper
Directions:
Combine greens, grapes, carrots and mozzarella cheese in salad bowl. Mix dressing, lemon juice, basil and oregano. Toss mixed greens with 1/4 cup dressing. Sprinkle with pepper and serve.
Serving Suggestions:
Makes 4 servings.
Nutritional Analysis:
Calories 198; Protein 10g; Fat 9g; Calories from Fat 37%; Carbohydrate 23g; Cholesterol 18mg; Fiber 5g; Sodium 384mg.
Posted by Lisa at 04:43 PM | Comments (0) | TrackBack
September 20, 2006
Try Something New : Sweet Potatoes
Fall and winter are the peak seasons for sweet potatoes -- delicious vegetables packed with vitamins A and C, beta-carotene, folic acid and potassium.
A medium-sized sweet potato contains 3 grams of fiber and just 160 calories, making it a good nutritional choice any time of year.
A sweet potato has a dark, orange skin and a vivid orange, sweet inside that cooks to a moist texture. When buying fresh sweet potatoes, choose those that are small to medium in size with smooth, unbruised skins.
Sweet potatoes are best stored in a dry, dark environment at about around 55 degrees Fahrenheit. They will keep for up to three to four weeks.
Enjoy a sweet potato in many of the same ways you would a regular potato: baked; cut into strips and baked for sweet potato fries or mashed with a touch of brown sugar or freshly grated nutmeg.
Posted by Lisa at 11:55 AM | Comments (0) | TrackBack
September 17, 2006
Heart Walk
Saturday we participated in our 3rd annual Heart Walk (our county's 15th annual). The Heart Walk is organized by the American Heart Association and sponsored by many local businesses. Walkers raise money through donatoins to help fight heart disease. It's a nice 3.2 mile flat course which starts and ends at an area college campus. That's about 8000 steps for those of you counting! Visit www.americanheart.org and find a Heart Walk in your area!
Posted by Lisa at 12:39 PM | Comments (0) | TrackBack
September 13, 2006
Help! What's for dinner?
The Six O’Clock Scramble is a book and website lending a hand to families trying to cook healthy meals at home. For a yearly fee of $50, 5 menu ideas (including recipes and a shopping list) are emailed to you each week. Meals take 30 minutes or less to prepare and have no more than 10 ingredients. A great way to add some variety to your everyday meals and they do all the planning for you! 6-month memberships are also available. Check out www.thescramble.com.
Posted by Lisa at 10:47 AM | Comments (0) | TrackBack
September 11, 2006
Helpful Tips for Meal Planning on a Budget
Take time to plan meals and menus. Take advantage of special sales. To resist impulsive buying – make a list and stick to it. Meal planning gives you the answer to that daily questions “What’s for dinner?�
Plan to make more for the next day. As long as you’re cooking, might as well make the most of it. Use extra chicken for chicken wraps or chicken salad the next day.
Shop at a variety of different stores. Go to a warehouse once a month to stock up on nonperishable staples. Shop at a supercenter for everyday low prices and the regular supermarket to save time.
Arrange your shopping list to match the aisles in the store. This makes it easy to flow through and not forget anything.
Store brands are often 30% less than national brand competitors and often taste just the same. Sometimes brand name manufacturers make the same product for the supermarket label.
Keep it simple. Convenience can be expensive. A one pound bag of carrots can cost ninety cents. Pre-shredded carrots could cost as much as $2.24/pound. Save money and shred them yourself.
Posted by Lisa at 01:39 PM | Comments (0) | TrackBack
September 10, 2006
Make Mexican Tonight!
Taco Salad
Depending on the type of salsa you use, this salad will vary in heat. To please everyone, make it mild and put a bottle of your favorite hot sauce on the table. Make it a meal: Baked corn tortilla chips or cheese quesadillas and lime wedges are natural accompaniments.
1/2 cup prepared salsa
1/4 cup reduced-fat sour cream
1 teaspoon canola oil
1 medium onion, chopped
3 cloves garlic, minced
1 pound 93%-lean ground turkey
2 large plum tomatoes, diced
1 14-ounce can kidney beans, rinsed
2 teaspoons cumin
2 teaspoons chili powder
1/4 cup chopped fresh cilantro
8 cups shredded romaine lettuce
1/2 cup shredded sharp Cheddar cheese
1. Combine salsa and sour cream in a large bowl.
2. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring often, until softened, about 2 minutes. Add turkey and cook, stirring often and crumbling with a wooden spoon, until cooked through, about 5 minutes. Add tomatoes, beans, cumin and chili powder; cook, stirring, until the tomatoes begin to break down, 2 to 3 minutes. Remove from the heat, stir in cilantro and 1/4 cup of the salsa mixture.
3. Add lettuce to the remaining salsa mixture in the bowl; toss to coat. To serve, divide the lettuce among 4 plates, top with the turkey mixture and sprinkle with cheese.
Per serving: 356 calories; 14 g fat (5 g sat, 1 g mono); 81 mg cholesterol; 26 g carbohydrate; 33 g protein; 10 g fiber; 618 mg sodium; 763 mg potassium. Nutrition bonus: Vitamin A (150% daily value), Vitamin C (60% dv), Folate (53% dv), Iron (25% dv), Potassium (22% dv). Exchanges: 1 starch, 2 vegetable, 4 lean meat; 1 Carbohydrate Serving.
Guacamole with Chipotle Tortilla Chips
Chipotle chile powder gives the crunchy chips a smoky kick that pairs well with the buttery guacamole. Use ground cumin or regular chili powder in its place, if you prefer. Prepare the chips up to a day ahead, and store in a zip-top plastic bag.
Chips:
8 (6-inch) corn tortillas
Cooking spray
1/2 teaspoon salt
1/2 teaspoon chipotle chile powder (such as McCormick)
Guacamole:
3 tomatillos
1/3 cup chopped onion
1/3 cup chopped plum tomato
3 tablespoons chopped fresh cilantro
1 tablespoon fresh lime juice
3/4 teaspoon salt
2 ripe peeled avocados, seeded and coarsely mashed
2 jalapeño peppers, seeded and finely chopped
1 garlic clove, minced
Preheat oven to 375°.
To prepare chips, cut each tortilla into 8 wedges; arrange tortilla wedges in a single layer on 2 baking sheets coated with cooking spray. Sprinkle wedges with 1/2 teaspoon salt and chile powder; lightly coat wedges with cooking spray. Bake at 375° for 12 minutes or until wedges are crisp and lightly browned. Cool 10 minutes.
To prepare guacamole, peel papery husk from tomatillos; wash, core, and finely chop. Combine tomatillos, onion, and remaining ingredients; stir well. Serve guacamole with chips.
Yield: 16 servings (serving size: 2 tablespoons guacamole and 4 chips)
CALORIES 57(41% from fat); FAT 2.6g (sat 0.4g,mono 1.5g,poly 0.5g); PROTEIN 1.2g; CHOLESTEROL 0.0mg; CALCIUM 27mg; SODIUM 207mg; FIBER 1.7g; IRON 0.4mg; CARBOHYDRATE 8.3g
Posted by Lisa at 12:33 PM | Comments (0) | TrackBack
September 05, 2006
Where's the Beef?
I know many of you out there are not willing to give up your beef when it comes to healthy eating. The good news is that there are now 29 cuts of beef that meet the definition of lean. The leanest cuts in your supermarket are eye round and round tip, top and bottom round, top sirloin and brisket (flat half). The most popular lean choices at a restaurant are filet mignon, New York strip, sirloin or T-bone steak. As always, size matters. Keep your serving of beef around three to four ounces, the size of a deck of cards. For more about beef nutrition go to www.beefitswhatsfordinner.com/
Posted by Lisa at 01:14 PM | Comments (0) | TrackBack
September 02, 2006
Goodies for Lunchboxes
A few items a kid (at any age!) would enjoy.
* Fruity Kebabs: Spear chunks of pineapple, cucumber, orange and/or grapes on toothpicks; include a small cup of sugar-free yogurt for dipping.
* Happy Trails Mix: Combine equal parts popcorn and whole-grain unsweetened cereal; add a small handful of orange-flavored dried cranberries.
* Chips & Dip: Pack up a small bag of baked tortilla chips; include a separate container of salsa you’ve spiked with shredded Cheddar cheese for dipping.
* Do-It-Yourself Mini Stackers: Provide whole-grain crackers, 1-inch squares of sliced roast turkey breast and cucumber rounds in separate containers. Let your child stack her own “sandwiches.�
* Mini Rice-Cake Sandwiches: Spread peanut butter between mini rice cakes.
* Taco Bites: Provide separate containers of mini-taco shells (preferably trans-fat-free), low-fat bean dip, shredded part-skim mozzarella cheese and salsa.
* Ham “Sushi�: Spread turkey ham lunchmeat with a thin layer of reduced-fat cream cheese. Sprinkle with shredded carrot and roll into a cylinder; slice crosswise into “sushi.�
* Petite Pitas: Fill mini whole-wheat pitas with hummus, shredded lettuce and chopped tomato. Drizzle with Italian dressing; wrap tightly in plastic wrap.
Posted by Lisa at 10:13 AM | Comments (0) | TrackBack
September 01, 2006
Seed and nut butters
What they are: Non-peanut butters can be just as smooth (or crunchy) as their well-known counterparts. These peanut-butter alternatives are finding supermarket shelf space because of peanut allergies. The seed and nut butters are simply ground pastes of almonds, cashews, macadamias, roasted soybeans (typically called soynut), or sunflower seed s . Smaller companies are making the non-peanut varieties, and the ingredient lists read like recipe card s instead of chemistry lab inventories. Sunflower seed butter is an alternative for those who are allergic to nuts of all sorts. Sometimes these butters are made with nothing but the nut or seed itself. Without stabilizers, most of them separate between uses, so stir before you spread.
How to use them: Eat these butters just as you would their peanut kin: Spread on toast or bread with jam or honey. Or use for the famous Fluffernutter sandwich. Fill a celery stalk with any nut or seed butter and sprinkle with raisins for the classic ants-on-a-log or use for dipping carrots, cucumbers, or bell peppers. You can also substitute almond, cashew, or macadamia butter for peanut in many cookie recipes or use the butters as the base for an Asian-style cold noodle dish, making a sauce from the nutty spreads and topping the dish with scallions, cucumbers, and bean sprouts.
Where to find them: Nearly every supermarket now has seed and nut butters as well as specialty stores like Trader Joes. Look for these brands: Soy nut butters made by I. M. Healthy ($2.39 to $5.79 for 15 ounces) and Simple Food ($4.99 for 9 ounces); MaraNatha in almond, cashew, and macadamia ($5.79 for 8 ounces); and Sunbutter, with a variety of sunflower seed butters from crunchy to creamy ($4.99 to $5.69 for 16 ounces). Most supermarkets also stock a house brand.
Posted by Lisa at 09:49 AM | Comments (0) | TrackBack