Healthier Host

 If you are hosting Thanksgiving and want to have a healthier meal, here are some tips:

1. Use smaller plates: Research shows people typically try to fill and clean their plates, regardless of size. 
2. Leave bowls of food in kitchen and not on the table where it is easy to grab seconds and thirds and fourths.
3. Serve only white meat turkey without the skin.
4. Use a gravy separator to remove the gravy fat before serving.
5. Make sweet potatoes instead of white mashed potatoes which typically has butter and sour cream or half & half.  Sweet potatoes are higher in vitamins and minerals.  Add a small amount of trans-fat free margarine and brown sugar. 
6. Stuffing: Make your own using whole-wheat bread. There are many recipes online. 
7. Green bean casserole: Use 98% fat free condensed mushroom soup, skim milk and make your own fried onions for the topping.  Chop onions, coat them in flour and cook on the stove with cooking spray.  Leave out the soy sauce to reduce sodium.
8. Pumpkin pie: Make your own crust with graham crackers and trans-fat free margarine.  Use skim evaporated milk, egg beaters and fat free cool whip to replace high calorie alternatives. 

Enjoying Thanksgiving Dinner....guilt-free!

Thanksgiving is just around the corner.  We are all excited for our favorite dishes which causes many of us to overeat at the holidays.  Here are a few tips so you can still enjoy all your favorites without the guilt and without adding a few pounds.

• Drink plenty of calorie-free drinks such as water, sugar-free drinks or unsweetened tea.  This will help fill you up so you do not overeat.

• Eat breakfast and lunch: coming to dinner hungry will cause you to eat fast and overeat. It takes 20 minutes for your brain to recognize that you are full! 

• Watch portion sizes: enjoy your favorite foods but take smaller portions.  Try to fill 1/2 the plate with veggies, 1/4 with white turkey meat without the skin and 1/4 with starches such as potatoes or stuffing. 

• Stick to one serving: if you still feel hungry, wait 10 minutes and then go back for seconds or skip seconds and save the calories for dessert instead.

• Take a walk: Don't run a marathon but weather permitting take a short walk after dinner to help you feel less stuffed (and guilty).

More to come on calorie-saving tips if you are hosting Thanksgiving!

Apple Sauce Recipe

It's Fall and time for apples!  I'm reposting my apple sauce recipe because it's delicious and very easy to make.


One of my favorite Fall activities as a child was to go apple picking with my family. There aren’t many orchards where I live now but I still love finding a cider mill to indulge in cider and donuts (yes, dietitians eat donuts too!).

Here is a quick and easy applesauce recipe:

• 4 apples peeled (if desired), cored and chopped
• 1 cup water
• 2 Tablespoons white sugar
• 1/2 teaspoon (or to taste) ground cinnamon

In a saucepan, combine apples, water, sugar, and cinnamon. Cook on high until water boils. Cover, reduce heat to simmer and cook for 15 to 20 minutes, or until apples are soft. Stir occasionally and mash with a potato masher or use an immersion blender for smoother applesauce.

Use a soft apple such as McIntosh and you can leave some of the apple skins on for extra fiber, vitamins and minerals. Just make sure to wash the skins well and buy organic if possible.  Enjoy!

Kitchen Staples

You're busy and looking for a quick meal to make after a long day at work.  I always have these staple foods in my kitchen in case I don't have anything else planned.

1. Sealed meals - always nice to have for nights you don't want to cook!
2. 2 jars of pasta sauce and whole wheat pasta
3. Ground turkey meat - keep it in the freezer for quick tacos or spaghetti with whole wheat pasta
4. Quinoa - great plain or with cranberries or veggies
5. Canned salmon - salmon burgers can be a quick and tasty meal
6. Cranberries - great on salads or with quinoa
7. Salsa - add to eggs, tacos, soups or rice
8. Packaged lunch meat - make a panini! Find brands without nitrates such as Applegate Farms
9. Frozen veggies - just add a little water, cover with cling wrap and cook in the microwave for 3-5 minutes
10. Frozen edamame - quick and healthy snack
11. Instant oatmeal packets - fast breakfast or snack and great to travel with too!
12. Brownie Mix - it's always important to be able to make a quick and delicious dessert!

What are some of your kitchen staples?

Quinoa with Spinach, Mushrooms and More!

This recipe is great because the quinoa provides a great protein source and you can use up any veggies you have.  It even tastes better the next day as leftovers!

Ingredients

• 3/4 cup quinoa, rinsed
• 1 1/2 cups chicken broth or water
• 1 Tablespoon olive oil
• 1 cup onions, chopped
• 2 cups mushrooms, chopped 
• 1 bag raw spinach, chopped
• 1/3 cup cheese (ex. parmesan, goat, feta)
• Salt and pepper to taste
• Optional veggies: diced tomatoes, zucchini, carrots, corn, peppers, celery, etc

Directions

1. Combine rinsed quinoa and chicken broth in a pot and bring to a boil.  Once boiling, turn down heat, cover and let simmer for 15 minutes or until liquid is absorbed.  
2. Meanwhile, add olive oil to heated pan and saute veggies until soft.
3. Add cooked vegetables to quinoa and top with cheese, salt and pepper.

This recipe is full of "umami" which means savoriness due to the mushrooms, parmesan cheese and tomatoes if added.  

Amazing Burger Recipe

Just in time for Labor Day!  Here is a healthier burger recipe the entire family will love!

Servings: 8 burgers

Ingredients:

• 2 lbs extra lean ground beef (such as Trader Joes Angus Ground Beef 96/4 or Ground Sirloin)
• 3/4 cup plain bread crumbs
• 1/2 cup chopped onions
• 1/2 cup BBQ sauce, such as Stubbs Spicy BBQ Sauce
• 1 egg
• 1/4 teaspoon Lawry's season salt and garlic powder 

Directions:

• Mix all ingredients together in a big bowl (add extra bread crumbs if it feels too wet and extra BBQ sauce if too dry) 
• Use a burger patty maker and form 8 burgers
• Grill on medium for 10-15 minutes, flipping only once
• Add your favorite topping and enjoy!  

Quinoa with Pine Nuts, Basil and Cranberries Recipe

The last post on fresh herbs inspired me to plant some basil and see if it would grow! Sure enough with sun and water, I have loads of basil ready for great recipes.  Below is a quinoa recipe which is loaded with fiber and protein!

Quinoa with Cranberries, Pine Nuts and Basil

Serving: 4

Ingredients: 

• 1 cup quinoa, rinsed
• 2 cups chicken broth
• 1/2 cup pine nuts, roasted
• 1/2 cup dried cranberries
• 3/4 cup fresh basil, chopped
• 1 T olive oil
• Salt and pepper to taste
• Optional:  parmesan or feta cheese, walnuts, chopped red onions

Directions:

1. Combine rinsed quinoa and chicken broth in a pot and bring to a boil over high heat. Once boiling, turn down heat, cover and let simmer for about 20 minutes or until liquid is absorbed.
2. Mix cranberries, basil, pine nuts, olive oil, salt and pepper with cooked quinoa.
3. Taste and add more ingredients if desired.  Throw in optional ingredients to spice it up! 

Fresh Herbs

Fresh herbs give dishes that extra kick to turn a good recipe into an amazing one.

Basil is my favorite herbs and I love buying it at the farmers market.  You can also grow your own to save money and have fresh herbs anytime!  Basil needs plenty of sunshine, about 6-8 hours each day.  Check out this website for tips on how to grow basil, chives, oregano, parsley, rosemary, sage and thyme.

Recipes with fresh basil to come!

Try or Trash: Detox Diets

Should you do a detox diet to "cleanse" your body?

The answer is NO.  That's why we have our kidneys, liver, large intestine (colon), lungs and lymphatic system.  Our bodies do a great job on their own!  There is insufficient evidence to support needing to use detox diets to release toxins stored in the body.

Lizard Says:  Trash detox diets and eat a healthy diet filled with a variety of fruits, veggies and whole grains.

Easy Enchiladas Recipe

Here is a tasty and easy chicken enchilada recipe.  I love Mexican food and have tried making enchiladas but after all the work rolling them, they fell apart.  That's when I decided to make things much easier!!

Ingredients

• 1 package corn tortillas (12 count)
• 1 Rotisserie chicken or 3 cooked chicken breasts, chopped
• 1 sweet onion, chopped
• 1 green pepper, chopped
• Garlic powder and hot chili powder
• 1 bunch of cilantro, washed and chopped
• 2 jars salsa - I prefer one hot and one medium-flavored
• 1 lime
• 2% cheddar cheese

Directions

1. Preheat over to 350 degrees and spray a 9x13 and 8x8 pan with non-stick cooking spray (one pan isn't enough!)
2. Saute onion and green pepper in olive oil and add garlic powder and hot chili powder
3. Place tortillas on bottom of two pans (3 in large pan and 2 in small pan, split one in half to cover bottom)
4. Layer evenly the cooked veggies, chicken and cilantro and top with remaining tortillas to cover all ingredients
5. Mix salsas in bowl and pour over tortillas to cover completely
6. Sprinkle cheese on top and cook for ~15 minutes
7. Squeeze fresh lime juice on top (use a lime squeezer to make it easier)

Liz's Favorites: Lime Squeezer

Are you looking for an easy way to squeeze a lime? Try using a lime squeezer! It's incredibly easy to use and gets every last drop of juice out for you.

1. Roll the lime on the counter (this helps increase the juice)
2. Cut the lime in half
3. Open the lime squeezer and place rind size UP
4. Push the handles together and the juice will come out the bottom

Next post is an Easy Enchiladas recipe where you can use the lime squeezer!

 

Low Fat vs. Regular Graham Crackers

"Low Fat" versions are always healthier, right?  Wrong!  You need to make sure you compare the nutrition labels.  Take a look at Honey Maid Low Fat vs. Regular Honey Graham Crackers below.  The Low Fat actually has more calories, sodium and carbohydrates than the regular version.

Keep in mind graham crackers aren't the healthiest snack as both versions have trans fat (partially hydrogenated oil in ingredient list) and are made with high fructose corn syrup.

Lizard says: While the regular version has some saturated fat, for an occasional treat I buy them.  They taste much better than the low fat version too!

Low Fat

Regular

Quick Breakfast Recipe - Microwave Eggs

Have you ever microwaved eggs?  I know it may sound weird but it saves time and tastes great!  Just remember to spray the bowl with non-stick cooking spray first.

On a nice leisurely weekend morning, I love making breakfast tacos.  However, during the week, I make the quick version below.

Quick Breakfast Tacos

Ingredients

• 3 egg whites
• 1/2 chicken sausage, chopped (I use Trader Joe's)
• 1 corn tortilla
• 2 tablespoons salsa
• Optional: Veggies

Directions

1. Spray microwave-safe bowl with non-stick cooking spray and add egg whites, chicken sausage and veggies 
2. Cook in microwave for ~1 1/2 minutes on 80% power or more depending on your microwave
3. Meanwhile, put corn tortilla in toaster oven to make it warm and crispy
4. Add eggs to corn tortilla once they are completely cooked (all white)
5. Add salsa for an extra kick

Enjoy!!  

Grilled Panini Recipe

Is your sandwich boring? Looking to give it a little kick?  I love using a sandwich maker to make a warm and crunchy panini.  Just make your sandwich, brush a little olive oil on the bread and grill it for about 5 minutes.

It's so easy that I always make paninis now!

Ingredients:

• 2 pieces of whole wheat bread
• Meat, nitrate free is preferred such as Apple Gate Farms
• Cheese, made with 2% milk
• Lettuce and onion
• Italian seasoning
• Barbecue sauce, highly recommend Stubbs 
• Olive oil and silicone brush

Directions:

1. Assemble sandwich including seasoning and bbq sauce, if desired
2. Brush a small amount of olive oil on both sides of bread using silicone brush
3. Warm sandwich in grill on medium until crispy (about 5 minutes) and enjoy!

Food Plate replaces Pyramid

Last week, First Lady Michelle Obama helped unveil the government's new food icon, MyPlate, which will replace the Food Pyramid.  It aims to provide an easy to understand visual of the food groups we should be eating.

MyPlate works along with the  2010 Dietary Guidelines, which have the following main messages:

• Enjoy your food, but eat less.  Avoid oversized portions.
• Make half your plate fruits and vegetables.
• Switch to fat-free or low-fat (1%) milk.
• Make at least half your grains whole grains.
• Compare sodium (salt) in foods like soup, bread, and frozen meals, and choose foods with lower sodium.
• Drink water instead of sugary drinks.

Check out the USDA website for more information.

Organic Strawberries

Strawberries are on the dirty dozen list so it's best to buy organic.  Who wants to pay $6 for a container of organic strawberries?  Some people may just skip buying these delicious and nutrient-packed fruits because organics can be too expensive!

Exciting news!  Trader Joe's has organic strawberries for just $2.99 every day! I am very excited.

Recycling Resources

It's spring cleaning time and many people are donating or throwing out old items.  Did you know in the Chicago area (and probably many others), in addition to glass, plastic, cardboard and cans, you can recycle junk mail, telephone books, wrapping paper and greeting cards?




For plastics, look at the bottom of the container for the recycle symbol with a number.  You can recycle #1-5 and 7, but not #6 or unnumbered plastics.

Here is a list of acceptable items to recycle in Chicago. Other ideas to help the environment include using reusable bags and BPA free water bottles.

Liz's Favorites: Silicone Brush

Have you ever used a basting brush and a bristle was left on your food? It used to happen to me until I found silicone brushes!  They are easy to use and clean; just run it through the dishwasher.  We use them to brush olive oil, marinades and sauces. I highly recommend them!

Fruits and Veggies in Season: June, July, August

Fruits and veggies in season taste better and are typically less expensive.  Here are a few fruits and veggies in season for June, July and August.  Check out the entire list for tips on enjoying them.

• Asian Pear
• Bell Pepper
• Berries
• Cantaloupe
• Cherries
• Corn
• Edamame
• Figs
• Grapefruit
• Grapes
• Green Beans
• Nectarines
• Peaches
• Sugar Snap Peas
• Tomatillo
• Watermelon

Liz's Favorites: Grill and Sandwich Maker

The snow has melted and I'm crossing my fingers it will stop raining in time for grilling season to start!

In the meantime, I loved using the Cuisinart Griddler Junior.  I use it open to grill burgers and veggies or closed as a sandwich maker.  It makes the sandwich warm and adds a nice crunch on the outside, yum!  The Junior version is compact and the grilling plates go right into the dishwasher so it's incredibly easy!! I highly recommend it.  Keep posted for a delicious sandwich recipe.

                 

Best Bites: Panda Express

You are craving Panda Express for lunch.   What are the healthiest choices to make?

Lowest Calorie Entrees: Choose one of their "Wok Smart" dishes which are less than 250 calories such as:

• Broccoli Beef (130 cal)
• String Bean Chicken Breast (170 cal)
• Kobari Beef (210 cal)
• Potato Chicken (220 cal)
• Mushroom Chicken (220 cal)
• Black Pepper Chicken (250 cal)

TIPS:

• Avoid fried meats and appetizers: skip if it's described as "crispy"
• Limit rice: One serving of white rice is 420 cal and fried rice is 570 cal so split it with a friend or get the mixed veggies for 70 calories instead.
• Check the website before heading in for nutrition information and the nutrition calculator!
• You can still find a lower calorie dish here but just remember most of the dishes are loaded with sodium

Worst Picks:  The highest calorie items are the Beijing Beef (690 cal) and the Fried Rice (570 cal)

Liz's Favorites: Cranberries for Your Salad

Do you feel salads are boring? Here is a low-calorie addition to wake up your salad and taste buds!  

I have started to put 1 teaspoon of dried cranberries on my salad and it's amazing!  My family doesn't even need to use salad dressing since it adds so much flavor for only 7 calories per teaspoon!  

The cranberries I use are from Fresh Gourmet and it comes in a sealed bag so they stay fresh.  They are located in the produce section of my location grocery store.  The company also posted a recipe for a salad with spinach, onions, pears, goat or feta cheese and topped with cranberries.  Delicious and healthy!

Farmers Markets

One of my favorite farmers markets in Chicago, Green City Market, is opening for outdoor business tomorrow!

Why should you shop at a farmers market?

• Food tastes better and may be better for you
• Food is picked when ripe which increases flavor and nutrients
• Most small farmers use less pesticides and farm organically

• Reduces energy and supplies used to transport crops long distances from the farm

• Healthier for the environment because farmers rotate their crops, which benefits the soil and plants

• Supports local farms
• Farmers only see ~20% of the price you pay at the supermarkets

• Supports local food pantries
• Farmers markets may donate excess food to help the community. Green City Market donates produce to the Lakeview Pantry during the summer months!

Best Bites at the Ball Park

Lizard says:  At the ballpark? Eat a hotdog and have a beer!  (Well, unless you have season tickets.)

The bottom line:  It's not surprising that most ballparks have very unhealthy food.

• Hotdogs have about 300-400 calories 
• Cracker jacks, popcorn, peanuts, nachos, pizza, and burgers can set you back about 500+ calories each.  
• You may be able to find a grilled chicken sandwich or a salad but not all stadiums have many healthy choices.

Part of the ballpark experience is having an incredibly delicious hotdog and washing it down with a nice cold beer,  right? With that said, you just need to plan ahead.

Lizard recommendations for the ballpark:

• Park far from the field for some extra exercise.
• Eat a healthy meal before going to the park so you aren't starving when you get there.
• Bring healthy non-perishable snacks such as nuts (1/2 cup), protein bars or a PB&J sandwich.
• Enjoy your beer and hotdog (or treat of choice); you can even split it with a friend!

Clear on Calories Campaign

Do you know how many calories are in a 20 ounce regular soda?  You can read the nutrition label and multiply the calories listed by the serving per container but it will soon be even easier for many beverages!  

Many companies will begin to put total calories per bottle or can on the front of the label.  This process is under way and it will be completed in early 2012 as part of First Lady Michelle Obama's "Let's Move" Campaign. 

Fortified Foods

Nutrition Lizard: What is a fortified food?

Fortified foods contain added vitamins and/or minerals that were not originally part of the food.  This is typically done in an effort to prevent common deficiencies and can be very beneficial!

For example, calcium is added to orange juice, vitamins A and D are added to milk, and iodine to salt.

Check out a previous post on enriched foods and how they are different than fortified foods.

How to Cut a Pineapple

Nutrition Lizard: What is an easy way to cut a pineapple? 

Spring is here and it's pineapple season! Many people pay a fortune for pre-cut pineapple but here is an easy way to cut a whole one yourself.

1. Remove top and bottom so pineapple can sit flat
2. Cut off outer layer all around the pineapple making sure to remove all of the brown spots, called "eyes"
3. Cut the pineapple in half, then in half again along the hard inner core
4. Stand the pineapple quarter on the edge and cut off the inner core
5. Chop and eat!

Step 1

Step 2

Step 3

Step 4

Step 5

Clean 15: Don't Buy Organic

The previous post listed the organic foods to should try to buy (the "Dirty Dozen").  Here are 15 foods for which you can safely buy the standard non-organic varieties.  Save your green on the Clean 15!

                                                                Clean 15

1. Onions
2. Avocados
3. Sweet corn
4. Pineapple
5. Mangos
6. Sweet peas
7. Asparagus
8. Kiwi
9. Cabbage
10. Eggplant
11. Cantaloupe
12. Watermelon
13. Grapefruit
14. Sweet potatoes
15. Honeydew melon

Dirty Dozen - Buy Organic!

Should you buy organic fruits and vegetables instead of standard non-organic produce?  What about organic milk and meat?  There currently are debates whether organic foods are more nutritious but we do know organic foods have less pesticides, are better for the environment and many think they taste better.  However, buying all organic foods can be expensive and is not necessary.

The top 12 standard produce with the most pesticides are shown below and called the "Dirty Dozen".  Try to buy organic for the following fruits and vegetables if possible. If your budget allows, try to choose organic milk, yogurt and meats.

       Dirty Dozen

1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Blueberries
6. Nectarines
7. Bell peppers
8. Spinach
9. Kale
10. Cherries
11. Potatoes
12. Imported Grapes

Breakfast Tacos

I love Mexican food, especially breakfast tacos, which I first tasted in Texas and tried to recreate at home.  It's a healthy, easy and incredibly tasty breakfast that you can tweak to make your own.

Serving Size: 3 tacos
Calories per taco: ~150 calories


Ingredients:

• 1/4 cup onions, chopped
• 6 egg whites
• 1 T skim milk
• 1 low-fat chicken or turkey sausage, diced (I prefer Trader Joe's Chicken Apple Sausage)
• 3 corn tortillas
• 6T salsa, or to taste
• Optional: add low-fat cheese and/or other veggies

Directions:

• Saute onions until translucent. Meanwhile, combine eggs and milk and add to cooked onions.
• Add diced sausage and turn eggs frequently until firm.
• Warm corn tortillas in microwave between two damp paper towels.
• Add egg mixture to warm tortilla and top with 2T salsa.
• Eat open face or roll as taco (I find Whole Foods brand corn tortillas stay together better than others)
• Option: add cheese if desired.

Corn vs flour tortillas:  I choose corn tortillas because I enjoy the taste better and prefer products made with limited ingredients.  Corn tortillas have 3 ingredients (corn, water, lime) and flour has a long list which may even include partially hydrogenated oils.  Also, corn tortillas have fewer calories (about 50 vs 150 calories) and less fat. 

Mexican Breakfast Pizza Recipe

Here is a delicious recipe for a Mexican Breakfast Pizza that we love making. It's loaded with fiber, protein and tons of flavor!

Serving: 1/4 pizza
Calories per serving: 375 calories

Ingredients

• Whole wheat pizza crust (I use Whole Foods brand)
• 2 eggs and 4 egg whites 
• 1/4 cup skim milk
• 1/2 cup onion, chopped
• 2 chicken sausages (I used Trader Joe's Chicken Apple and Italian), chopped
• 1 jar salsa (I used Frontera Grill Double Roasted)
• 1/2 cup 2% cheddar or Mexican blend shredded cheese

Directions

Step 4

1. Preheat oven to 300 degrees
2. Place crust on foiled cookie sheet sprayed with non-stick spray and bake each side of the crust for 5 min and remove
3. Meanwhile, mix eggs and milk and set aside while you saute the onion until it begins to brown. Add eggs to onions and cook on medium heat, stirring frequently
4. Layer pizza: Add 1/2 jar salsa to crust, egg/onion mixture and chopped sausage
5. Add rest of salsa and sprinkle cheese on top
6. Cook for 6 minutes in oven or until cheese melts. Careful when plating as the ingredients may slide off crust.
7. Enjoy!!