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April 28, 2011
Get the Kids Involved!
Allowing the kids to help in the kitchen can actually increase the chances they will eat what's on their plate! Get them involved in everything from deciding what is served, food preparation and clean up! Try this:
Let three-year-olds try to wash and scrub fresh produce, tear things like lettuce or pick grapes off the vine.
Let four and five-year-olds measure ingredients, squeeze juices, shake ingredients in a jar or zip-top bags.
Let 6-8 year olds read the recipe, crack eggs, use an egg beater, grate cheese and vegetables, roll out dough, or cut soft foods with a plastic or dull butter knife.
9-13 year olds can follow recipes and make simple meals for themselves, open cans, drain foods in a colander, and use knives or cook at the stove with supervision.
Kids younger than three can always play with measuring spoons or learn names of foods you're cooking with in the kitchen so they feel a part of the fun.
Kids of all ages can also help with setting and clearing the table and getting out ingredients or equipment for the recipe.
Posted by Lisa at 6:29 AM | Comments (1) | TrackBack
April 25, 2011
Orange-Maple Salmon
Whisk together 1/4 cup orange juice, 1 tablespoon maple syrup, 1 tablespoon soy sauce, and 1/2 teaspoon minced garlic. Pour over a 4-ounce salmon fillet and marinate for 15 minutes. Grill for 8 to 10 minutes, flipping halfway through.
Per Fillet: 253 cal, 7 g fat (1 g sat), 21 g carbs, 443 mg sodium, 0 g fiber, 24 g protein
Posted by Lisa at 3:52 PM | Comments (0) | TrackBack
April 22, 2011
In Season: Asparagus
Asparagus is a great choice for a fresh spring vegetable that is high in nutrients and low in calories.
Green, white and purple varieties exist, though green is the most common form and readily available during peak season, February through June.
When shopping for asparagus, look for firm stalks with dry, tight tips. Fresh asparagus should snap when bent.
Wider spears are from older plants, and slender spears from younger ones; both are tender and flavorful. Because it's grown in sandy soil, asparagus should be washed thoroughly to remove any dirt or grit. Though best eaten the day purchased, asparagus can be refrigerated for up to four days by wrapping the ends of the stalks in a wet paper towel and placing the vegetable in a plastic bag.
Asparagus is a nutritionally well-balanced vegetable. With only 4 calories per medium spear, it is a nutrition powerhouse, providing a wide array of nutrients like folic acid, vitamin K and antioxidants.
Ways to enjoy asparagus:
- Add 1-inch pieces of asparagus spears to a pot of quinoa or rice pilaf about 5 to 7 minutes before it's done cooking. The asparagus will gently steam while the grains finish cooking.
- Toss with a little extra-virgin olive oil, sea salt and black pepper and spread on the grill or roast in a 450-degree oven on a baking sheet for 10-15 minutes, turning often for even browning. Flavor with chopped fresh parsley, freshly grated lemon zest and/or grated Parmesan or Romano cheese.
- Use smoked turkey to wrap up a few spears of asparagus. Sprinkle with grated lemon or orange zest and the freshly squeezed juice, along with a drizzle of olive oil. Grill or broil for 10 minutes, turning halfway through cooking time.
- Add diced asparagus to your omelet or scrambled eggs in the morning, along with some shredded Gruyere or Swiss cheese.
- Grill asparagus and add to a salad of mixed greens, roasted peppers and toasted nuts.
- Add asparagus, diced tomatoes and roasted red peppers to the top of your pizza.
Posted by Lisa at 8:41 AM | Comments (0) | TrackBack
April 18, 2011
Dress Up Your Salad
At 100 calories each, these salad boosters are worth every bite!
Southwestern
Give your salad some south-of-the-border inspiration with this flavor combination.
100-Calorie Topping:
2 tablespoons rinsed and drained black beans + 2 tablespoons sweet yellow corn + 2 tablespoons crumbled queso fresco + 2 tablespoons cubed avocado
Perfect Pear Up
There are some combinations that are no-brainers. This family of flavors is one of them.
100-Calorie Topping:
½ ounce goat cheese + 1 tablespoon chopped toasted walnuts + ¼ cup fresh pear slices
Greek
This topping choice is light, fresh, and healthy. We love the crunch-factor of the fresh veggies.
100-Calorie Topping:
¼ cup sliced red bell pepper + 2 tablespoons crumbled feta cheese + ¼ cup chopped fresh cucumber + 4 sliced kalamata olives
Nuts, Berries & Blue
Savory blue cheese, tart dried cranberries, with toasted walnuts will kick up your tired greens.
100-Calorie Topping:
1 tablespoon crumbled blue cheese + 1 tablespoon sweetened dried cranberries + 1 tablespoon chopped toasted walnuts
Classic Caprese
It's a classic--we'll let your tastebuds do the talking.
100-Calorie Topping:
2 plum tomatoes + 2 tablespoons chopped fresh basil + 1 ounce fresh mozzarella
Protein-Packed
Loads of protein brought to you by crunchy, sweet, and salty toppings make for a delicious and healthy combination.
100-Calorie Topping:
2 tablespoons edamame + 1 tablespoon crunchy Chinese noodles + 2 tablespoons mandarin orange segments + 1 tablespoon chopped roasted peanuts
Californian
Everyone's favorite California flavors come to play in this tasty topper.
100-Calorie Topping:
3 tablespoons cubed avocado + 1 slice center-cut bacon, crumbled + 1 tablespoon shredded cheddar cheese
Source: Cooking Light, March 2011
Posted by Lisa at 7:27 AM | Comments (0) | TrackBack
April 13, 2011
Black Bean Hummus
Yield: 8 servings (serving size: about 3 1/2 tablespoons hummus and 3 pita wedges)
1/2 cup chopped fresh cilantro, divided
2 tablespoons tahini (roasted sesame seed paste)
2 tablespoons water
2 tablespoons fresh lime juice
1 tablespoon extra-virgin olive oil
3/4 teaspoon ground cumin
1/4 teaspoon salt
1 (15-ounce) can no-salt-added black beans, rinsed and drained
1 garlic clove, peeled
1/2 small jalapeño pepper, seeded
3 (6-inch) pitas
1. Preheat oven to 425°.
2. Place 1/4 cup cilantro, tahini, and next 8 ingredients (through jalapeño) in a food processor; process until smooth. Spoon into a bowl; sprinkle with remaining 1/4 cup cilantro.
3. Cut each pita into 8 wedges. Arrange on a baking sheet. Bake at 425° for 6 minutes, turning once.
CALORIES 127 ; FAT 4g (sat 0.5g,mono 2g,poly 1.1g); CHOLESTEROL 0.0mg; CALCIUM 41mg; CARBOHYDRATE 18.5g; SODIUM 138mg; PROTEIN 5.1g; FIBER 2.4g; IRON 1.7mg
Source: Cooking Light, MARCH 2011
Posted by Lisa at 4:25 AM | Comments (1) | TrackBack
April 12, 2011
Spring Clean Your Diet!
Achieving and maintaining a healthy weight has a lot to do with your environment. For most people, your environment includes home, work, and all points between. Why not give these a much needed makeover with the rest of your spring cleaning? Use this checklist to clean the slate, and your plate, in time for swimsuit season:
Clean out and restock your refrigerator and freezer
First, check for past-due expiration dates to make room for new. Compost, recycle, or reuse what you can and discard the rest.
Be sure to clean underneath and behind the unit to make sure the appliance runs as efficiently as possible and keeps your food at the proper temperature (under 40 degrees for the fridge). Finally, fill it with fresh produce, lowfat dairy, and lean protein.
Go on pantry patrol
Consolidate open boxes of pasta, cereal, bars, and more and again check for spoilage and long-gone expiration dates. Reorganize spices, soups, flours, sugars, and other pantry staples to help cut down food preparation time. Grade your pantry for how "natural" it is. Is it chalked full of processed foods, preservatives, and artificial flavors and colors? Then, it's time for a makeover! Contact your local food bank to learn which perishable items they will accept and donate what you cannot (or won't) use.
Dust off the gym bag
Pack your bag with all the essentials for Day 1 of your "back on track" plan. For example, arm your bag with water, socks, shoes, undergarments, athletic attire of choice, toiletries, even post-workout snacks like trail mix and Gatorade. For even greater inspiration, treat yourself to a new outfit or new shoes!
Find a group fitness class to try
Be it spinning, zumba, yoga, or otherwise, there is certainly strength in numbers when it comes to exercise. Check out local class times and locations and mark it on the calendar. Better yet, find a friend tag along with and sign-up together.
Farmer's Market, here I come!
Find out when your local market opens for the season and look into when a community-supported agriculture (CSA) near you begins their distribution of produce.
Hydrate
As temps increase, so does your body's need for water. Make sure you sip on water throughout the day and with meals. Try to choose water over any other beverage, especially those with caffeine like diet soda, coffee, or tea.
Posted by Lisa at 6:23 AM | Comments (1) | TrackBack
April 7, 2011
Banana Ice Cream
If you like bananas, this could be your new favorite dessert! Bonus is it's so easy to make, who needs regular ice cream?
Slice a ripe banana and place in a freezer bag. Freeze for at least 4 hours, or overnight. Place in a food processor and blend until bananas are a smooth consistency. Enjoy!
For an even better treat: mix in a spoonfull of peanut butter!
Posted by Lisa at 7:05 AM | Comments (1) | TrackBack
April 4, 2011
Water by Capella
Flavored water is the new kid on the block, especially if it is calorie free and does not contain artificial sweeteners. Water by Capella does contain a "hint" of Stevia, but you can adjust the sweetness by adding as many drops as you would like. Flavors include peach, pear, kiwi strawberry, peppermint and a few others. Visit capellaflavordrops.com for more information.
Posted by Lisa at 6:32 AM | Comments (0) | TrackBack