June 29, 2008
Going Green....and Red and Orange.
This salad makes eating more colorful veggies as easy as 1,2, 3.
Cabbage and Carrot Slaw
1 cup coarsely shredded, peeled carrots
1 cup coarsely shredded cabbage
1/2 cup chopped red pepper
2 scallions, minced
1 Tbsp rice vinegar
2 tsp sesame oil
1 tsp lime juice
1 tsp honey
1 tsp light soy sauce
1 Tbsp toasted sesame seeds
1. In a serving bowl, combine the carrots, cabbage, red pepper and scallions.
2. Whisk together the dressing ingredients. Pour over the salad.
3. Garnish with sesame seeds. Let the salad stand at room temperature for 20 minutes prior to serving.
1/2 cup serving
60 Kcal, 3.5 g fat, .5 g sat fat, 0 mg cholesterol, 70 mg sodium, 7 g carb, 2 g fiber, 4 g sugar, 1 g protein
June 26, 2008
Food Allergy vs. Food Intolerance
Food allergies are abnormal responses of the body's immune system to certain foods or food ingredients. Food allergies can show up as rashes, swelling of the skin, nasal congestion, nausea and diarrhea or the most serious reaction, anaphylactic shock, which is life threatening.
About 1 percent of adults suffer from food allergies, so knowing what to avoid is important. Most common allergens are peanuts, shellfish and eggs.
Food intolerances do not involve the immune system, but reactions can mimic those of allergies. With food intolerance, the body can't adequately digest a certain component of a particular food. Intolerances can involve many different foods, which makes it important to learn what substances trigger a reaction.
Food allergies and food intolerances should be diagnosed by a physician, and a dietetics professional can help develop an eating plan that's right for you.
June 22, 2008
Junk Food is Not the Norm
If you're a parent struggling to control your child's penchant for junk food, the following strategies may help.
Keep it small: Be it ice cream, candy, cookies, French fries or a sugary drink, avoid supersized portions.
Stock healthy snacks: To curb your child's appetite for junk food, keep healthy snacks in the house such as cut up fruit and vegetables, hummus, yogurt tubes, whole grain crackers, cheese strings, whole grain muffins and sorbet. Just as kids learn to love the taste of junk food, they can learn to love the taste of healthier foods, too.
Plan alternative activities: If your child reaches for junk food to pass time between meals, have him or her make up a list of activities to do other than eating.
Talk about nutrition: Give children consistent, clear messages about healthy eating to build their nutrition awareness. I'm not suggesting a lecture at every meal, but there's no harm in telling your kids, from time to time, why vegetables and whole grains are good for them.
Explain that it's okay to eat junk food occasionally, but not all the time. It's important for children to know that junk food – despite how prevalent it is – is not considered the norm.
Avoid food rewards: Studies indicate it's unwise to use junk food – or dessert – as a reward for good behaviour because those foods become more desirable.
Get kids cooking: If kids become involved in choosing, planning and preparing meals and snacks, they'll be more interested in what they're eating.
Last and most importanttly...
Be a role model: It's unrealistic to expect kids to eat healthfully if their parents don't. Don't try to be perfect. Just try to squeeze in fruits, vegetables, whole grains and even exercise – and limit the quantity of the empty-calorie foods. If you don't want your child to become fixated on junk food, don't let it become a focus of your diet.
June 18, 2008
Lemon Basil Pasta with Summer Squash
2 oz dry whole wheat penne
1/2 chopped zucchini
1/2 cup chopped yellow squash
1/2 cup canned white beans, rinsed and drained
1 lemon, juiced
1/4 cup chopped fresh basil
1 Tbsp olive oil
1 Tbsp Parmesaen cheese
Boil pasta and drain. Toss remaining ingredients
Two-cheese and Artichoke Flatbread Pizza with Garden Salad
1 whole grain flatbread
1/4 cup jarred pizza sauce
1/2 cup canned artichoke hearts, chopped
2 Tbsp Parmesaen cheese
1/4 cup part-skim mozzarella
3 cups mixed salad greens
2 Tbsp pine nuts
2 Tbsp light Italian dressing
Preheat oven to 350 degrees. Bake flatbread on cookie sheet for 7 mins. Top with sauce, artichokes and cheeses. Bake for additional 12 mins. Toss together the greens, pine nuts and dressing
June 15, 2008
Zucchini and Yellow Squash Medley
1Tbsp olive oil
1/2 cup chopped onion
1 Large zucchini cut into 1 inch cubes
1 large yellow squash, cut into 1 inch cubes
2 garlic cloves minced
1/2 cup halved cherry tomatoes
1 tsp Italian seasoning
salt and pepper to taste
1/4 cup reduced fat feta cheese
1. Preheat oven broiler. Heat oil in a large skillet medium high heat. Add the onion, and saute for 3 mins. Add zucchini and squash, and saute for 5-6 mins. Add the garlic and saute for 2 more mins.
2. Add the tomatoes, seasoning and salt and pepper. Transfer mixture to a casserole dish. Sprinkle with feta cheese.
Broil the casserole for a few mins. until the cheese melts.
Serving : 1/2 cup (makes 4 servings)
kcal 90, fat 5g, sat fat 1.3g, cholesterol 0mg, sodium 130mg, carb 9 g, fiber 3 g, protein 4g
June 12, 2008
Eat Smart: Breakfast
Each breakfast in about 300 kcal.
Blueberry and Toasted Almond Museli
1/2 cup rolled oats
1/2 cut skim milk
1/2 cup blueberries
2 tbsp sliced almonds, toasted
Mis oats and milk. Let sit for 15 mins. Top with blueberries and almonds.
Peanut Butter ans Banana Smoothie
10 oz skim milk
1 tbsp natural peanut butter
1 medium banana
In a blender, combine all ingredients and mix until smooth. Use 6 ice cubes for a thicker consistency.
Black Bean Breakfast Burrito
1 egg plus 2 egg whites
1/4 cup canned black beans, rinsed and drained
2 Tbsp salsa
2 Tbsp low fat chedder cheese, shredded
1 small whole wheat tortilla
Scramble eggs, beans and salsa and cheese. Fill tortilla with egg mixture.
June 8, 2008
Taster's Choice: Best Snack Food
A little chocolate, a little mint and just the right size. Keebler Right Bites Fudge Shop Grasshopper Fudge Dipped Mint Cookies. Keep them in your car, desk or in your bag. These 100 kcal packs hit the spot anytime!
Quote of the Day
"There is no elevator to success. You have to take the stairs."
June 5, 2008
Green Salad Alternative
Eat more veggies with this crunchy, sweet salad.
1 (16-ounce) bag frozen baby lima beans
3 cups fresh corn kernels
1 cup chopped red bell pepper
3/4 cup chopped green onion
1/2 cup finely chopped red onion
1/4 cup chopped fresh flat-leaf parsley
2 tablespoons chopped fresh oregano
1/3 cup fresh lemon juice
2 tablespoons Dijon mustard
2 tablespoons olive oil
3/4 teaspoon salt
3/4 teaspoon freshly ground black pepper
To prepare salad, cook beans in boiling water for 12 minutes. Drain; rinse with cold water. Drain. Combine beans, corn, and next 5 ingredients (corn through oregano).
To prepare dressing, combine lemon juice and remaining ingredients, stirring with a whisk. Drizzle over salad, and toss to coat.
Yield: 8 servings (serving size: 1 cup)
CALORIES 164 (26% from fat); FAT 4.7g (sat 0.6g,mono 2.8g,poly 0.8g); PROTEIN 6.5g; CHOLESTEROL 0.0mg; CALCIUM 34mg; SODIUM 344mg; FIBER 6.3g; IRON 1.9mg; CARBOHYDRATE 27g
Cooking Light, MAY 2003
June 2, 2008
In Season: Watermelon
Watermelon, the fruit that is really a Vegetable. Watermelon can be traced back to Africa and is part of the cucumber and squash family. Early watermelons were mainly rind and seeds. Today's varieties are larger, the flesh sweeter, the seeds smaller and the rind thinner.
It is perhaps the most refreshing, thirst quenching fruit of all. Watermelon consists of 92% water and 8% sugar, so it is aptly named.
Once picked, watermelon will not ripen easily. If unripe, try putting the whole melon in paper bag un-refrigerated. This sometimes works to ripen them. Watermelons can be kept for short periods of time, up to 2 weeks, uncut at room temperature. Wash watermelon with soap and water before cutting. Once cut, package what is not eaten in closed plastic containers or bags and put back in the refrigerator.
Watermelons are in nature an excellent source of vitamins A, C, and B6. They are also a great source of potassium, and extremely low in sodium.
Choose firm, symmetrical, fruit free of cracks, bruises, soft spots or mold. Ripe watermelon will have a healthy sheen, a dull rind, dried stem, and a buttery yellow underside where it touched the ground. There should be a melon like smell or fragrance. Thump if you must, sound should be dull and hollow. Lift them, weight should be heavy for size.
Combine 1 cup seedless watermelon chunks, 6 oz fat free lemon yogurt, 1 tsp honey and 4 ice cubes in a blender. Mix to a smooth texture and serve.