Tag Archives: nutrition

Crunchy Chickpeas

 

Perfect Healthy snack-

(Cooking Light Magazine)

2 (15 1/2-ounce) cans organic chickpeas (garbanzo beans), rinsed and drained Continue reading

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House Full of Guests? Serve This Delicious Egg Casserole

Makes 6 servings, ready in 70 minutes, calorie per serving- 128, total fat 2.5 g.

  • 1 cup egg whites
  • 1/2 tsp. Black pepper
  • 16 oz. fresh spinach
  • 1/2 cup diced onion (vidalia if you can get them)
  • 1 1/2 cup diced cauliflower florets
  • 1/2 cup diced mushrooms
  • 1 tsp. olive oil ( or EVOO)
  • pinch of sea salt
  • 8 oz non-fat cottage cheese
  • 8 oz Fit and Lively non fat vanilla yogurt (or plain Greek yogurt)
  • 1/2 cup crumbled non fat feta (or low calorie cheddar cheese)
  • 1 tbsp. chopped fresh rosemary
  • 1/8 cup Asiago/ romano heese ( optional)

Turn on oven to 350 degrees. Coat glass or ceramic  8 X 8″ dish coated with butter flavored cooking spray. Pour in egg whites and pepper. Sauté onions, cauliflower, mushrooms in a non-stick pan with oil. Add to egg whites when cooled. Add cottage cheese, yogurt, feta. Stir till blended in the cooking dish. Sprinkle Asiago on top. Bake for 45 min. If prefer a golden color on top, put under broiler, watching till desired color is achieved. Enjoy!

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Have A Happy, Healthy Holiday With These Appetizers

Appetizers can be the downfall of a weight management plan for anyone over the holidays.  Food is everywhere! On desks and in break rooms, in classrooms, at parties and get-togethers!   Are there any healthy choices?

Some picks are better than others.  Here are some choices to look out for and at the bottom is my Mother’s recipe for a great vegetable dip that she served at the holidays. 

Appetizers to look for:

-Shrimp cocktail

-Chicken skewers

-cru-dite`

-cut fruit with yogurt dip

-Greek yogurt/horseradish dip with vegetables*

-smoked salmon (sans cream cheese)

-Goat cheese on pear slices

-wasabi and crab on endive leaves

 

Appetizers to steer away from:

-Artichoke/spinach dip with bread to dip

-Buffalo wings

-Creamy cheese dips

-Nacho dip with chips

-Liver pate

-Anything wrapped in pastry

-Anything fried and sitting in an orange colored sauce

-Mac-n-cheese with lobster

-Bread baskets with a cheese spread

 

Blanche’s Horseradish dip-

1 cup sour cream (I substitute 0% Greek yogurt)

2 tbsp. raw horseradish (called prepared)

dash of salt

1 tsp. paprika

Stir ingredients and serve with cut vegetables.

Enjoy and Happy Holidays!

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How To Stop Your Bad Eating Habits

Bad eating habits are harder to lose, than good habits are easier to start.

1. When you pace your eating, your brain has time to register fullness and inform yourself to stop eating. It takes 20 minutes for the food you eat to make your stomach feel full. Mindfully put your fork down between bites. Use some of the tips from the portion control blog written recently such as using smaller plates, smaller utensils, and having a glass of water before every meal begins. Continue reading

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Are There Any Real Benefits In Buying Organic Produce?

The controversy continues over the nutritional and health supremacy of organic fruits and produce over conventionally grown.  

Every week a new ‘definition’ point of view is established.  

Paula Maier - OrganicThese are some facts to take into account.

It has been found that in about 60% of studies that organic food is higher in some nutrients than conventionally produced food.  

These statistics can be refuted by other studies, but you need to look if the studies that are being compared are done on the same physical area over-time.  Otherwise you are comparing apples to oranges because the soil being tested is not the same.

Polyphenols are antioxidants and may be one of the main reasons fruits and vegetables are healthy for us.  

One issue to consider is what the organic growing process filters versus conventional growing.  

Plants grown organically have to grow stronger from the start because they have to fend off a range of insects and growth disease on their own.  

This ‘defensive compound’ they create may help to keep us healthier according to Charles Benbrook, a researcher at Washington State University. He is with the National Academy of Sciences as chief science consultant for the Organic Center.  

He states. “If you keep putting on more and more nitrogen fertilizer the way conventional farms do, you drive yields up and produce bigger plants.  But, this dilutes the plants’ levels of vitamins, minerals and polyphenols.”

Shelf-life and sugar content

Apples, celery, pears, potatoes, strawberries, sweet bell peppers and sweet potatoes are higher in pesticides on the Dietary Risk Index (DRI), and lower on the Organic Risk Index (ORI).  This affects their shelf-life, and sugar content.  Also to be considered is if the plants are grown domestically (where they are subject to our mandates and regulations about growing procedures) or abroad.

Bottom Line?  Seek out the information in DRI from the EPA and other agencies, and imported vs. domestic statistics when you are making decisions about whether you want to buy organic or domestic fruits and vegetables.  

Make informed decisions with all of the facts.

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