Healthy Meals

Low Calorie Breakfast: Waffles & Fruit Preserves

2010-02-01T04:52:13Z

I had no idea Waffles with Fruit Spread and Yogurt could taste so good. I've always drizzled waffles with syrup but after this experience - never again! In this case, the brand of product you choose will make a difference.

* Select a whole grain waffle (or as close to it as you can get), with fiber and protein if possible.
* The fruit preserves should be sugar free, but if you're a natural food purist then this option is out for you so try and choose something where you can see the chunks of fruit and is not laden with sugar.

* As for the dollop of yogurt on top - don't be tempted to skip this to save calories! Choose a thick Greek yogurt - plain, non-fat if you can - and your mouth will be rewarded with bursting flavor when you bite into this waffle. And trust me - all this can be achieved for less than 300 calories!

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Two (2) Kashi Heart to Heart Honey Oat Waffles: 160 calories, 3 grams of fat, no saturated fat, 3 grams of fiber, 6 grams of sugar and 6 grams of protein. Another good choice for waffles, Natures Path Organic Optimum Power Waffles.

Polaner Sugar Free Strawberry Preserves with Fiber - so good in everything (we reviewed Polaner Sugar Free Blueberry Topping). Each tablespoon provides 10 calories, no fat or sugar (sweetened with Splenda). Put 1 tablespoon on each waffle.

Voskos Plain Original Greek Yogurt (I know I said non-fat but this is what I had on hand). I like Voskos better than Fage. Each 8 ounce serving has 280 calories, 20 grams of total fat (31% of the DV), 12 grams of which is saturated (62% of the DV), 9 grams of protein and 10 grams of sugar. I used 1 tablespoon on each which is about 1/8th of a serving.

This breakfast provides is approximately 220 calories, 5% of the DV for both total and saturated fat, 7 grams of protein, 3 grams of fiber and 8 grams of sugar. You have got to try this for breakfast and tell me what you think!

Roasted Asparagus Recipe

2010-01-25T03:37:54Z

My favorite way to cook asparagus is to roast it in the oven with a little garlic, salt & pepper - and viola! In 15 minutes, you will have a deliciously flavorful veggie side to eat with dinner.

]]> Asparagus is an excellent source of folate (66% of the daily value per cup), vitamin K (115%), vitamin C (32%) and Vitamin A (19%). A cup of asparagus supplies approximately 263 mcg of folate, which is especially important for pregnant women as inadequate folate during pregnancy has been linked to several types of birth defects. Asparagus is also a very good source of potassium (288 mg per cup) and quite low in sodium (19.8 mg per cup). Check out WHFoods for more on the nutritional profile of asparagus.

Recipe for Roasted Asparagus INGREDIENTS
Asparagus (1 lb.)
Extra Virgin Olive Oil (1 tbsp.)
Garlic, minced (1 clove or 1 tsp.)
Ground black pepper (1/4 tsp.)
Salt (1/4 tsp.)

PREPARATION

Preheat the oven to 400F.

Break the tough ends off of the asparagus and discard.

Arrange asparagus spears on foil and drizzle with oil.

Roll the stems around until they are all slightly coated with the oil and then sprinkle with garlic, salt & pepper (using your fingers rub them all together so that the spears are coated).

Roast for 10-12 minutes, or until spears are slightly browned.

TIPS
* When buying asparagus for roasting, select stalks the thicker stalks. Look for firm stems with deep green or purplish closed tips.
* Use asparagus within a day or two after purchasing for best flavor. Store in the refrigerator with the ends wrapped in a damp paper towel.
* Store asparagus in the back of the refrigerator away from any light, since folate is destroyed by exposure to air, heat or light.

Recipe for Quinoa Salad with Sweet Potatoes and Bell Peppers

2010-01-12T04:30:07Z

Quinoa looks like a grain (sort of like rice) and tastes sort of like it too (with a slightly nuttier flavor and stickier texture) - but unlike rice it's gluten free and is a complete protein (which means it has all the 12 amino acid building blocks of a protein). If you're still cooking with white rice - because the kids or healthy eating hating boyfriend won't let go (slight mini rant there) - then let them get a taste of this quinoa recipe and they will probably relent to introducing something that's healthy into their diet.

]]> Quinoa is a good source of manganese, magnesium, iron and fiber. A 1 cup (cooked) serving provides 48% of the daily value for manganese and 20% for fiber, magnesium and iron (source). Plus this recipe adds the nutritious goodness of sweet potatoes and bell peppers - antioxidant power!!

My recipe for Quinoa Salad with Sweet Potatoes and Bell Peppers is adapted from Mark Bittman's Sweet Potato and Quinoa Salad. I love it because the flavors go well together, and it's super-simple to make with ingredients you probably have on hand.

Recipe for Quinoa Salad with Sweet Potatoes and Bell Peppers

INGREDIENTS (Makes 4 servings)
Quinoa (1 cup raw)
Water (1.5 cups)
Garlic clove (1)
Sweet potato (1 large, diced into 1/2 inch pieces)
Salt (to taste)
Bell Pepper (1 cup - cored, seeded, and diced)
Red Onion or shallot (1/4 cup minced or diced really small)
Black Pepper (to taste)
Extra Virgin Olive Oil (1/4 cup)
Balsamic, sherry, or red wine vinegar (2 tbsp)
1/4 cup minced fresh chives or parsley leaves

PREPARATION

Place quinoa in a deep bowl or fine sieve and rinse in cold water, rubbing the seeds between your fingers. Discard the water and repeat this process using fresh water 2 more times. Shake off excess water vigorously.

Place water in a pot and bring to a boil. Add quinoa, salt and 1 skinned garlic clove. Reduce heat to medium-low, cover and slow-simmer for 15 minutes until tender and the water has been absorbed.

Meanwhile dice all your veggies (sweet potato, bell pepper & onion).

Remove from heat, discard the garlic, give the quinoa a good stir and let it sit (covered) for another 15 minutes.

Meanwhile, cook the sweet potato in boiling salted water (enough to cover the sweet potatoes), until tender, about 15 minutes; drain well.

Toss together the potato, quinoa, bell pepper, and onion; sprinkle with salt and pepper to taste.

Whisk the oil and vinegar together and toss the salad with about half of this mixture

Add all or some of the rest to taste; garnish with the chives and serve.

TIPS
* I have made it by leaving out the oil/ vinegar mixture and it's just as good (saves on calories); also without the garnish.
* This makes a tasty side dish but an equally fantastic meal by itself - one of those meals that vegetarian without even seeming like it.

Weekly Healthy Meals & Menu Plan. Starting the New Year Right - Healthy Meal Planning

2010-01-05T04:17:34Z

The goal of this meal plan is to help get you back on track after holiday over eating. I have already shared an "After Thanksgiving" meal plan, and this is similar but with a focus on reducing snacks & sugar plus incorporating more vegetables & beans.

Breakfast: Oat Bran + 1 Apple (or Breakfast Oats with Pears).

Saturday & Sunday: Waffles topped with Fruit Preserves and Yogurt.

]]> Lunch
Mon: Open faced tuna sandwich (2 slices) + Baked Beans.
Tue: Whole Wheat Pita Pocket stuffed with grilled chicken (cubed), lettuce and any other veggies you have on hand (here's a recipe from Taste of Home though you really don't need one) + Pacific Natural Foods Organic Creamy Tomato Light Sodium Soup (1 serving)
Wed: Cubano Panini + Salad

Thu: Tuscan Salad Wrap
Fri: Lean Cuisine Butternut Squash Ravioli + Birds Eye Steamfresh Asian Medley Frozen Vegetables
Sat: Morningstar Farms Veggie Tomato and Basil Pizza Burger + fresh salad.
Sun: Seeds of Change Venetian Penne Marinara + baked sweet potato.

Dinner Mon: Curry Chicken with Potatoes + Pictsweet Steam'ables Baby Green and Yellow Whole Beans With Baby Carrots

Tue: Baked Salmon + Sweet Potato and Quinoa Salad
Wed: Shrimp stir-fry with broccoli, sugar snap peas and carrots (make a huge serving so you'll be full - this is a low calorie meal so you can have a lot).
Thu: Roast Pork + Pinto Bean Salad with Avocado, Tomatoes, Red Onion, and Cilantro
Fri: Pork & Vegetables Tostadas
Sat: Black Bean Enchiladas
Sun: Sweet Potato Black Bean Chili (recipe by The Green Bite).

Snacks
* Protein shake (everyday) - make it a mid-afternoon snack.
* Popcorn (try Jolly Time Healthy Pop 100 Calorie Kettle Corn)
* Fruit
* O'Cocos chocolate Crisps

Cubano Panini Recipe

2010-01-03T13:48:38Z

I have been totally crushing on The Diabetes DTOUR Diet Cookbook by Barabara Quinn, MS, RD and the Editors of Prevention. My favorite sandwich of late has come from this cookbook - The Cubano Panini.]]> A Panini is basically a grilled sandwich. Although there are fancy Panini presses, I used the George Foreman Grill and it works quite fine for me or you can put it on a skillet and press down on top of the sandwich with a heavy pot (I haven't tried that method yet though). This Cubano Panini uses deli roast pork & ham plus Jarlsberg light cheese - ask for it at the deli counter.

Recipe for Cubano Panini

The Diabetes DTOUR Diet Cookbook

INGREDIENTS

Whole grain Bread (2 slices - try Pepperidge Farms Natural Honey Flax Bread)
Dill Pickles (2 slices - I used Vlasic Stackers Kosher Dill)
Deli Roast Pork (1 ounce)
Deli Ham (1 ounce - lower sodium if you can get it)
Jarlesberg Light Cheese (1 slice - 1/2 ounce)
Yellow Mustard or mojo criollo marinade (1 tablespoon)

PREPARATION

On one slice of bread, place 2 pickle slices followed by pork, ham & cheese.
Spread the remaining bread slice with the mustard or marinade - I actually used Athenos Roasted Red Pepper Hummus.
Place the marinade side down on the cheese to close the sandwich. Coat the tops of the sandwich with cooking spray and place coated side down on the grill pan or skillet.
Coat the remaining top slice of bread with cooking spray and place a heavy pan over the top of the sandwiches if using a skillet - or just close the lid of the press if that's what you're using.
Cook for 2 minutes, flip & repeat above step.
Enjoy!

NOTES
I highly recommend The Diabetes DTOUR Diet Cookbook - and not only if you have diabetes. It is a fantastic blueprint for simple meals with good nutrition. Here's my review + sample 5 Day Menu Plan.

Breakfast Oats with Pears. The DTOUR Way

2009-12-27T20:47:54Z

All the recipes I have been making lately have come from The Diabetes DTOUR Diet Cookbook by Barabara Quinn, MS, RD and the Editors of Prevention. I shared with you a sample 5 Day Menu Plan already, and now here is a recipe for my favorite way to get the morning started, Oatmeal!

]]> Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan. Many studies has proven the beneficial effects of this special fiber on cholesterol levels. (an amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%. The average pear has 16% of the daily value for dietary fiber, 12% of the DV for vitamin C plus it's also a good source of vitamin K and copper (source).

Recipe for Breakfast oats with Pears. (Adapted from The Diabetes DTOUR Diet Cookbook).

INGREDIENTS
(Makes 2 servings)
Water (1 cup)
Old Fashioned Rolled Oats (1/2 cup)
Cinnamon (ground - 1/8 tsp)
Salt (just a pinch)
1 Red Pear (such as Bartlett - halved, cored and cut into 1 inch pieces)
Sugar-free Maple Syrup (1 tbsp)
Walnuts (4 tbsp chopped)
PREPARATION
Heat the water in a small saucepan over high heat until just boiling.
Add the oats, cinnamon & salt. Reduce the heat to low and simmer for 20 minutes, or until the liquid is absorbed.
Meanwhile, coat a small nonstick skillet with butter-flavored cooking spray and heat over medium-high heat.
Add the pear (pieces) and cook, stirring, for 4 minutes, or until browned.
Add syrup and cook, stirring until thickened.
Top with walnuts.
Divide the oats into 2 bowls. Divide the pear mixture over each.

NUTRITION FACTS
* Makes 2 servings Calories: 224
Total Fat: 11 grams
Saturated Fat: 1 gram
Sodium: 94 mg
Protein: 6 grams
Carbohydrates: 29 grams

NOTES
* You can see that I used almonds instead of walnuts ... I don't like walnuts.
* I used Cary's Sugar Free Syrup, and I ended up adding 1 tablespoon to the oats too for a little extra sweetness.
* The nutrition facts are from The Diabetes DTOUR Diet Cookbook according to their recipe.

Weekly Healthy Meals & Menu Plan. An Introduction to The DTOUR Way

2009-12-27T13:57:54Z

I have been reading The Diabetes DTOUR Diet Cookbook by Barabara Quinn, MS, RD and the Editors of Prevention, and have just been totally inspired with meal ideas for healthy eating.

This book is about how to LIVE through EATING WELL - and does not preach about how to restrict yourself and what not to do. I actually kept forgetting that this book's main target audience is diabetics, because, while I don't have diabetes, I can connect with the principles behind the book, i.e. the Fat Fighting 4: Fiber, Calcium + Vitamin D and Omega-3's. You are going to see certain main ingredients making repeat appearances in the recipes, which DTOUR describes as their 12 superfoods: Beans, Dairy Foods, Salmon, Tuna, Barley, Oats, Berries, Dates, Greens, Lentils, Flaxseed, Walnuts!

]]> My favorite section of the The Diabetes DTOUR Diet Cookbook is at the end where they have a 14 Day Menu Plan. This is a gold mine! Each day has a 1400 calorie AND a 1600 calorie version (where they might increase a serving or add a little something extra), which incorporates the recipes from the 200 in the book! The meal plans include 3 major meals & 2 snacks daily. I thought I would share a sample 5 day meal plan that I would use (except you know I probably wouldn't be making a different breakfast everyday). I have not included the recipes here as I'll post a few throughout the upcoming weeks).

Monday
Breakfast: Breakfast Oats with Pears & 1 cup fat free milk.

Lunch: Citrus Arugula Aalad with Grilled Chicken + (1) cup fat-free Milk + (1) slice reduced calorie, high fiber Bread with 1 tsp trans fat free, low saturated fat Margarine.
Dinner: Ranch Chicken Fingers (Baked) & more Spiced Up Spinach Salad.
Snacks: * (2) tbsp hummus on (2) Rye Crispbread Crackers (I suggest Sabra Sun Dried Tomato Hummus and Wasa Light Rye Crispbread) * (2) Cheese-and-Nut Stacks.

Tuesday
Breakfast: (1) slice Baked French Toast + 1 tbsp trans fat free, low saturated fat margarine.
Lunch: A Cubano Panini & side of Spiced-Up Spinach Salad.

Dinner: (1) Grilled Vegetable Stack (eggplant) + 1 serving of Hot and Sour Soup.
Snacks: * Apple slices + 1 tbsp peanut butter (omega-3 enriched) * Kiwi creme drink, 2 tbsp unsalted almonds.

Wednesday
Breakfast: Italian Egg Sandwich
Lunch: Chinese chopped salad with shrimp + 1/2 medium avocado + 1/2 cup fat free milk.
Dinner: Santa Fe Chicken + spinach & fennel salad.
Snacks: (1) medium fresh pear, 2 tbsp light cream cheese (I suggest a wedge of Laughing Cow Light Spreadable Original Swiss Cheese Flavor Wedges) * (2) servings Clam dip with Crudites.

Thursday
Breakfast: Carrot Walnut Muffin.
Lunch: Creamy Italian Pasta + 10 black olives + 1 ounce low fat mozarella (I suggest Weight Watchers Light String Cheese).
Dinner: Smoky Black Bean Soup + Savory Artichoke Tomato Tart
Snacks: * (1) serving Cheese-and-Nut Stacks; * (1) serving Raspberry souffle; * 4 tbsp unsalted almonds.

Friday
Breakfast: (1) slice reduced calorie, high fiber bread + 2 tbsps omega-3 enriched peanut butter + 1 cup fat free milk
Lunch: Buffalo Chicken Salad + (1) orange
Dinner: Moroccan Lentil Soup
Snack: (1) small apple + 1 ounce low fat mozarella (I suggest Weight Watchers Light String Cheese) * (1) serving Blueberry Buckle. * 1 ounce walnuts (about 14 halves).

The recipes in the The Diabetes DTOUR Diet Cookbook are easy enough for the novice cook like myself to follow, and great for the person who does not want to spend hours in the kitchen ... again, like me. Did I mention that the ingredients are all relatively easy to find?! Bonus: the nutrition facts are included for each recipe in the book. This is one cookbook/ recipe for eating well that is well worth buying!

P.S. I got a review copy from the publishers, which I was going to give away my review copy ... but it is now well worn from reading over and over again, and a little messy with evidence of me trying out the recipes!

Simple Food Substitutions to Cut Calories Without Eating Less: 9 Ice Cream Recommendations

2009-12-20T14:11:19Z

Switching to a low-fat ice cream is one place where you can cut calories without eating less. A 1/2 cup serving of Ben & Jerry's Chunky Monkey can set you back 290 calories, 26% of the DV for total fat and 50% of the daily value of saturated fat. Haagen Dazs Cherry Vanilla provides 240 calories, 23% of the DV for total fat and 45% of the DV for saturated fat.

But switching your ice cream to low fat doesn't mean you have to give up on delicious taste. We looked through our reviews and came up with 8 delicious ice creams that have almost half the calories and much less fat as 'regular' varieties.

1. Arctic Zero Chocolate Peanut Butter. Each 1/2 cup serving provides 32 calories, no fat, 11 grams of carbohydrates which includes 9 grams of sugar, plus 4 grams of protein. The ingredients are Purified water, whey protein concentrate, whey low, dutch processed cocoa powder, xantham gum, locust bean gum, guar gum, carrageenan gum, natural peanut flavor, and salt.

2. Ben & Jerry's Light Strawberries & Cream Ice Cream. Each 1/2 cup (96 gram) serving provides 150 calories, 3.5 grams of total fat (6% of the daily value), 2.5 grams of saturated fat (12% of the DV) and 24 grams of sugar.

3. Blue Bunny No Sugar Added Reduced Fat Banana Split Ice Cream. Each 1/2 cup serving provides 120 calories, 5 grams of total fat (8% of the DV), 3.5 grams of which are saturated fat (15% of the DV), 3 grams of sugar and 7 grams of sugar alcohols.

4. Breyers Chocolate Cookies and Cream Double Churn Fat Free Ice Cream. Each 1/2 cup serving provides 110 calories, no fat and 14 grams of sugar.

]]> 5. Dreyer's LoadeD Chocolate Fudge Brownie Ice Cream. Each 1/2 cup serving provides 120 calories, 4 grams of total fat (6% of the DV), 1.5 gram of saturated fat (8% of the DV) and 13 grams of sugar.

6. Edys Slow Churned Rocky Road Light Ice Cream. Each 1/2 cup serving provides 120 calories, 4 grams of total fat (6% of the DV), 2 grams of saturated fat (10% of the DV) and 12 grams of sugars.

7. So Delicious Creamy Vanilla Dairy Free Frozen Dessert. Each 1/2 cup serving provides 130 calories, 3 grams of fat (5% of the DV), NO saturated fat and 13 grams of sugar.

8. So Delicious Dairy Free Chocolate Peanut Butter Frozen Dessert. Each 1/2 cup serving provides 140 calories, 4.5 grams of fat (7% of the DV), 1 gram of saturated fat (5% of the DV) and 13 grams of sugar.

9. Weight Watcher's Smart Ones Chocolate Chip Cookie Dough Sundae. Each 75 gram personal dessert worth 3 Weight Watcher's points provides 170 calories, 3 grams of fat (5% of the DV), 1.5 grams of saturated fat (7% of the DV) and 15 grams of sugar.

Have any more suggestions? Hit us up in the comments.

Photo Credit: norhendraruslan/ Flickr

Pumpkin Oatmeal. Step Right Up and Get Your Vitamin A and Fiber in One Meal

2009-12-13T14:15:00Z

I usually start out my weekday mornings with oatmeal. The base is always the same - an equal amount of water, oats and unsweetened almond milk (sometimes soymilk) + cinnamon, done at medium heat on the stove top. Variety comes in the form of additions and toppings. Every year during November & December, I stock up on Libby's Canned Pumpkin, and add it to everything - including oatmeal! It doesn't add much sweetness and the pumpkin flavor is mild (a plus for some people), but it does make the texture nice and smooth and you can't beat the added nutritional value.

]]> A 1/2 cup serving of pumpkin contains one of the richest supplies of bioavailable carotenoids known to man. Each 1/2 cup serving of Libby,s Canned Pumpkin gives you 300% of your vitamin A requirement, 20% of the daily value for fiber, 0.5 grams of total fat and only 40 calories (more on the health benefits of pumpkin here). Oatmeal is already known among 101 Foods That Could Save Your Live and provides heart healthy, cholesterol lowering benefits.

Recipe for Pumpkin Oats

INGREDIENTS
(Makes 1.5 cups - 2 servings)
Water (1/2 cup)
Blue Diamond Almond Breeze Unsweetened Vanilla Almond Milk (1/2 cup)
Quaker Old Fashioned Oats (1/2 cup)
Libby's Canned Pumpkin (1/2 cup)
Cinnamon (1/2 tsp)
Apple (1/2 of a medium)
Mariani Sliced Almonds (2 tbsp)
Splenda (1 packet Splenda or Truvia - optional) PREPARATION
To a pot, add water milk and oats - medium heat.
Bring to a boil, then mix in cinnamon followed by canned pumpkin.
Once it's to your desired consistency, add it to a bowl, mix in your sweetener and top with diced apple & almonds.

NUTRITION FACTS
Serving Size: 3/4 cup Calories: 181
Total Fat: 7 grams, 11%
Saturated Fat: 1.5 grams, 8%
Sodium: 91 mg, 4%
Protein: 3.5 grams
Carbohydrates: 30 grams
Fiber: 12.5 grams, 52%
Sugar: 7.5 grams
** This recipes makes 2 servings

TIPS
* Reduce calories and sugar by cutting down on the almonds, because while they add a nice crunch, they should be used sparingly because they are very calorie (and fat) intense.
* This oatmeal will have a smooth consistency, so if you like your oatmeal lumpy, this will be a little different!
* Pair it with a grapefruit like I did

Oat Bran Love

2009-12-06T14:21:56Z

Oatmeal is one of my staple - I'll eat it for any meal, and it's wonderful for cooking with as well. It's really versatile, too, so it can be flavored with sweet things (sugar, hot cocoa packets, etc.) as well as savory ones (I like adding salt). However, since I eat so much oatmeal, I decided to get out of my oatmeal rut and try something new: Oat Bran.

NUTRITION FACTS
Serving Size: 1 cup (dry - 94 grams)
Calories: 231
Total Fat: 7 grams, 10%
Saturated Fat: 1 grams, 6%
Sodium: 4 mg, 0%
Carbohydrates: 62 grams
Fiber: 14 grams, 58%
Sugars: 1 gram
Protein: 16 grams

Oat Bran is the outer husk of the oat grain. It looks like finely-milled oatmeal (though it's coarser than flour), and it's a pale color. It's loaded with protein and fiber, too, so it's a nutritional powerhouse. In fact, a one-cup (dry) serving has 240 calories, 7 grams of fat (1 gram of which is saturated), 14 grams of fiber, 16 grams of protein, and almost 30% of the RDA for iron. Lest you think that those calorie and fat counts are really high, rest assured that you don't need anywhere near a cup of the dry stuff to make a hearty meal or snack.

]]> Here's how I usually make it: I add 1/3 cup of oat bran (~100 calories) to a ceramic mug, then fill the mug to about an inch of the top with either water (for savory, salted oat bran) or soy/ almond milk (for sweet treat, with Splenda/ cinnamon or cocoa). I sometimes let it sit for a bit to let the oat bran absorb the liquid, but if I'm pressed for time, I just stir and pop it in the microwave.

Leave it in the microwave for about 3 1/2 minutes, but here's a WORD OF WARNING: be sure to watch your oat bran, as it tends to boil over really quickly! If you notice it boiling and reaching the top, take it out and give it a good stir for a bit to let the heat dissipate, then microwave again. Be sure to pay extra close attention to it after doing this, though, because it's already really hot and won't take long to boil over again.

Oat bran is really cheap - I get mine at a local grocery store for $1.99 a pound in one of those big bins (you might also be able to find it in bulk in natural foods stores). If you buy it in a package, it's a little more expensive - maybe $3.99 a pound. That's still a good deal, though, and a little goes a long way, too, so a pound or two will last for a while! I love love love this stuff, as you can probably tell. I might eat it a little too much. But I figured, where's the harm in that? It's delicious and nutritious!

Trading Up Holiday Treats The NuVal Way

2009-12-05T14:31:05Z

This is a guest post by Tina from CarrotsnCake.com who is sharing her secrets for Making Better Choices for Holiday Treats by using the NuVal Rating System, produced by the company for which she works.

NuVal is a nutritional scoring system that ranks foods from 1-100 based on how nutritious they are for you. Basically, the higher the number, the better the nutrition. It helps make grocery shopping easier for you and it may just change the way you shop! NuVal is being implemented in grocery stores around the country (currently Hy-Vee, Meijer, and soon Texas United stores).

]]> NuVal can help you trade up your food choices for a healthier holiday season. As much as I look forward to this time of year the parties, dinners, and cookie swaps - I know it's not the easiest time to make nutritious choices. I'm not one to turn down the season's most delectable treats, so instead, I trade up my favorite foods and enjoy them in sensible portions. Here are some of my favorite holiday trade ups.

Cookies

Holiday Favorite: Pillsbury Chocolate Chip Ready-to-Bake Cookie Dough (NuVal score: 1)
Trade Up: Kashi TLC Oatmeal Dark Chocolate Cookie (NuVal score: 24).

A NuVal score of 24 probably seems like a low score, but from a NuVal standpoint, the median score for cookies is a 3! Yikes, right?! Each category has a median score -- half of the foods in the category score above it, half score below it. But, before you swear off cookies forever, let me explain the NuVal ranges. Basically, you can't get 100 in every food category. Many fruits and vegetables score in the 90 - 100 range, but you also need to eat protein, healthy fats, whole grains and, of course, a few treats, like cookies. But, you're not going to find a cookie that scores a 100 - and if you did, you probably wouldn't want to eat it! So, when you're talking about cookies, the scores range from 1 - 40 and the median score for cookies is a 3. When you look at it that way, a 24 is pretty good!

Hot Chocolate

Holiday Favorite: Swiss Miss Milk Chocolate Powder Hot Cocoa Mix (NuVal score: 4)
Trade Up: Swiss Miss Milk Chocolate Powder Hot Cocoa Mix (NuVal score: 4) + Silk Soy Milk Light Plain (NuVal score: 82)

Unfortunately, my favorite hot cocoa mix is not the most nutritionally sound option as it's mostly all sugar. But, I can amp-up it's nutritional profile if I use 8 ounces of Silk Soy Milk Light Plain instead of water, which adds protein, calcium, iron, and Vitamin A. Plus, soy milk adds a wonderful creaminess to my cocoa that water does not.

Candy
Holiday Favorite: Hershey's Milk Chocolate Kisses (Nuval Score: 3)
Trade Up: Hershey's Almond Kisses (NuVal score: 7)

I love any and all chocolate, so when faced with a dish of Hershey's Kisses around the holidays, I rarely turn them down. An easy trade up for the Hershey's Milk Chocolate Kisses is the almond variety, which is 4 points higher. The Milk Chocolate with Almond Kisses have less sugar, saturated fat, and calories and more protein, which makes it a more nutritious option when it comes to chocolate.

I hope this helps you make a few better choices over the holiday season. Visit NuVal.com to get scores on many more categories of food products, from breads to frozen pizzas!
(Photo Credits: shawncampbell and h3h)

Weekly Healthy Meals & Menu Plan. Post Thanksgiving

2009-11-29T15:42:46Z

If you over indulged during the Thanksgiving holiday (or any holiday really), then it's time to get back on track with smaller and less caloric meals, more vegetables and fruits. If you didn't eat too much, well kudos and keep on keeping on!

Breakfast: Pumpkin oats. I'm nuts for Libby's Canned Pumpkin.

Sat & Sun (1) slice of Pepperidge Farms Natural Honey Flax Bread, a few pieces of fruit + Voskos Plain Non-fat Greek Yogurt. This yogurt is deliciously thick, creamy, and surprisingly filling! I add a bit of Truvia to mine for sweetness.

]]> Lunch
Mon: Salad with dried cranberries & left-over turkey.
Tue: V8 SouthWestern Corn Soup + Alexia Artisan Breads Whole Grain Wheat Rolls with Flaxseeds (1 piece).
Wed: Healthy Choice Cafe Steamers Roasted Chicken Marsala.
Thu: Ham sandwich (leftovers from Thanksgiving + make it thick with lettuce, tomatoes & crunchy cucumbers) + Green Monster Smoothie (my recipe: 2 cups spinach + 1 banana (frozen) + 1 cup almond milk + 1/2 cup fresh cranberries - all blended together) + Fruit salad (canteloupe + grapes + apples).
Fri: Cedarlane Beans Rice & Cheese Style Burrito.
Sat: Turkey Quesadilla (made with Kraft Natural Part-Skim Mozzarella which rocks! AND it has less calories and fat than the fake stuff) + Salad (same as Monday).
Sun: Chicken of the Sea Salmon Steak in a Mandarin Orange Glaze + Green Giant Simply Steam Baby Vegetable Medley.

Dinner

Mon: Applesauce Chicken (Musselmann's Unsweetened Applesauce makes pure deliciousness ... recipe coming soon) + mashed potatoes and steamed brocolli.
Tue: Chicken or turkey fried rice (using left overs). Here's an easy recipe from Fit and Flabless.
Wed: Curry Turkey Salad (a la Simply Recipes)
Thu: Broiled Salmon + Birds Eye Steamfresh Asian Medley Frozen Vegetables
Fri: Amys Roasted Vegetable Pizza
Sat: Soup (made with the ham bone left over from Thanksgiving + kidney beans + potatoes (regular and sweet) - this is something we did after Christmas in Jamaica).
Sun: Finish off left-overs from the week - or try this Corn and Black Bean Quinoa Salad from Closet Cooking.

Snacks

* Keep snacking to a minimum this week by incorporating protein shakes. Try Nature's Plus Spiru-tein High Protein Energy Meal Simply Natural Original Vanilla Protein Powder - either make it with water (and something for sweetness) or try it in a Green spinach smoothie.
* Almondina Choconut Almond Cookies + Celestial Seasonings Sugar Cookie Sleigh Ride Tea = the perfect end to a hectic day.

Weekly Healthy Meals & Menu Plan. Gear up for the Holidays

2009-11-29T15:14:26Z

Thanksgiving is next week, so this pre-Thanksgiving menu is designed to load up on the veggies and grains, as well as take advantage of the abundance of squash in the supermarket by adding it to a few recipes.

Breakfast: Mon - Fri: You know I don't vary breakfast much during the week - and since I had cereal all last week, it's back to oatmeal this week. I'll never get tired of my Oatmeal + Chia Goodness Cranberry Ginger Cereal combination.

Sat: Voskos yogurt + organic raisins + 1 slice of Arnold's Whole Wheat Bread.
Sun: Veggie Garden Scrambled Eggs.

]]> Lunch
Mon: V8 Sweet Red Pepper Soup + a slice of Arnold's Healthy Multi-grain Bread
Tue: Tuna Salad on Arnold Whole Wheat Sandwich Thins + a side of Roasted Brussels Sprouts and Apples
Wed: Annie Chun's Vietanmese Pho Soup Bowl (got it to review)
Thu: Boca Bruschetta Tomato Basil Parmesan Veggie Burger
Fri: Annie Chun's Korean Sweet Chili (another one to review)
Sat: Grown up peanut butter + jelly sandwich - on whole wheat bread, using Better'n Peanut Butter and Polaner Sugar Free Blueberry Topping + fruit salad.
Sun: Bell Pepper Tuna Boat

Dinner
Mon: Baked Salmon + Sweet Potato and Quinoa Salad (following Mark Bittman's recipe)
Tue: Curry chicken with potatoes + steamed green beans
Wed: Butternut Squash Bisque (I was looking through soup recipes on HealthyYum.com and found this recipe).
Thu: Roasted Shrimp and Orzo Pasta + green beans
Fri: Pork Fajitas + Baby spinach salad with Pears (spotted at Lucullian)
Sat: Healthier Baked Ziti (loosely following this recipe at Saving Everyday) + a side of my Simple Quick & Easy Tossed Salad.
Sun: Games night at a friends. I offered to take Ball Park Fat Free Beef Franks or Morningstar Farms Veggie Dogs, both of which have great reviews and just a fraction of the calories (and fat) in regular hot dogs + my version of a Southwestern salad.

Snacks
* Fruits and lots of it (it's my usual mid-morning snack)
* Doctor's CarbRite Diet Sugar Free Frosted Cinnamon Bun Bar
* Kashi GoLean Chocolate Peanut Crunchy Protein and Fiber Bar

Baking this weekend: No Sugar Added Caramel Swirl Pumpkin Cheesecake (via Eating Well Living Thin).

Garden Veggie Scrambled Eggs Recipe

2009-11-22T17:18:06Z

Adding vegetables to my eggs is one way that I sneak more servings of vegetables into my diet. Scrambled eggs with added vegetables is more filling, and less caloric since you get more food with less eggs. The beauty of this recipe for Garden Veggie Scrambled Eggs is that you can toss in any vegetables that you have on hand. This time, I used green & red Bell Peppers as well as Spinach in my recipe for Garden Veggie Scrambled Eggs, inspired by the approaching Christmas holidays (those are the colors I'm decorating the house with and I can't wait)!

]]> Bell Peppers are rich in Vitamin A and C. 1 cup provides 291% of the daily value for vitamin C and 105% of the DV for vitamin A. Spinach is an excellent source of vitamin K, vitamin A, manganese and folate. 1 cup provides 1110% of the DV for vitamin K (that's more than 1000% folks - not a typo), 377% vitamin A, 84% manganese and 66% folate.

INGREDIENTS
Olive Oil (1 tsp)
Eggs (1)
Spinach (1 heaping cup)
Red & Green Bell Peppers (1/4 cup diced)
Salt (1/8 tsp)
PREPARATION
Beat eggs and add salt (and any other spices you like).
Add oil to pan at medium heat.
Add the spinach and let it sautee for 5 minutes, turning often until the spinach wilts.
Add the eggs followed by the bell peppers.
Start turning eggs, until it's done to your desired level.

NUTRITION FACTS
Calories: 124
Total Fat: 10 grams, 15%
Saturated Fat: 2 grams, 11%
Sodium: 345 mg, 4%
Protein: 7 grams
Carbohydrates: 3 grams
Fiber: 1 gram, 4%
Sugar: 1 gram
** This recipes makes 1 serving

TIPS
* I used Olive Oil, but any oil will do.
* Follow this recipe loosely, add any type or amount of vegetables you want, as veggies don't contribute much calories, but are packed with micronutrients.
* As for eggs, we already wrote about how eggs are misunderstood. I typically buy Eggland's Best Eggs because, as they put it, "Eggland's Best eggs contain ten times more Vitamin E than ordinary eggs, 100 mg of Omega 3, 25% less Saturated Fat, and 200 mcg of Lutein, shown to contribute to eye health. In addition, one Eggland's Best large white egg contains just 175 mg of Cholesterol compared to 215 mg in an ordinary egg."

I paired this with a slice (cut in 2) of Weight Watchers Whole Wheat Bread and a mug of steaming hot Bigalow Decaf Spiced Chai Tea.

Weekly Healthy Meal & Menu Plan Pre-Thanksgiving

2009-11-15T15:21:13Z

Thanksgiving is just around the corner, and I'm on a mission to eat well and not over indulge except maybe a little on Thanksgiving Day. The inspiration for this week's menu plan came from Cooking Light and Eating Clean magazines (Nov. '09 issues)

Breakfast: Mon - Fri: After having Oatmeal all last week, I'm switching to cereal. There's a box of Fiber One Cereal with Honey Clusters with my name on it, which I mix with Blue Diamond Almond Milk (usually).

Sat: De Wafelbakkers Buckwheat Berry Pancakes with Flaxseed.
Sun: Garden Scrambled Eggs.

(Photo Credit: scaredy_kat)

]]> Lunch
Mon: Healthy Choice Pumpkin Squash Ravioli. It's not too bad, but unremarkable as the review points out.
Tue: Tuna sandwich on toasted Arnold's Healthy Multi-Grain bread. Starkist Tuna coupons make me happy because I eat tuna every week.
Wed: Quorn Meatless Turk'y Burgers (got a sample to review).
Thu: Imagine Foods Organic Creamy Sweet Potato Soup + a side of my Simple Quick & Easy Tossed Salad.
Fri: Kashi All Natural Garden Vegetable Pasta (also bought this to provide a review) + more Simple Quick & Easy Tossed Salad.
Sat: Tortilla Wrap made using LaTortilla Factory Whole Wheat Low Carb Low Fat Tortillas, spread with a little Sabra Supremely Spicy Hummus Hormel Natural Choice Smoked Deli Ham, spinach, diced tomatoes and a little bit of shredded cheese.
Sun: Tuna sandwich + Green Giant Immunity Blend Vegetables (bought to review)

Dinner

(photo Credit: Jakob Montrasio)

Mon: Luigi Vitelli Organic Whole Wheat Spaghetti with "meat sauce." That "meat" would be Boca Meatless Ground Burger coupled with a Barilla Roasted Garlic Pasta Sauce + a side of steamed brocolli.
Tue: Chicken skewers (shishkebabs) and baked potato (I only use a little Lawry's Seasoning Salt on mine - so sans sour cream, butter and cheese).
Wed: Vegetarian Hash (from the Nov/Dec '09 issue of Clean Eating) + left over chicken from yesterday's dinner.
Thu: Spinach & Chickpea Curry - a recipe I saw at HealthyYum.
Fri: Three Bean Chili (recipe from CookingLight.com).
Sat: Home-made pizza. I saw this review of Flat Out Flatbreads over at GrubGrade.com which he said made an excellent pizza base.
Sun: Baked Chicken + Roasted Brussels Sprouts and Apples (tweaked a recipe from the Nov '09 issue of Cooking Light).

Snacks
* Fruits and lots of it - apples especially and grapes.
* Back to Nature Honey Graham Sticks
* Annie's All Natural Honey Bunny Grahams