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!!

Healthier Egg and Spinach Bake

Looking for a delicious breakfast recipe? Try this healthier egg and spinach bake which soaks overnight for added flavor!

Servings: 4 large pieces
Calories per serving: 220 calories

Ingredients

• 3 whole-wheat Arnold Sandwich Thins (or similar product)
• 2 whole eggs
• 4 egg whites
• 1 cup skim milk
• 1/2 cup frozen spinach, thawed and drained well (pat between paper towels)
• 1/2 cup onion, chopped
• 1 chicken sausages, diced (I prefer Trader Joe's Sweet Apple Chicken Sausage)
• 1/4 cup 2% mozzarella cheese
• Salt, pepper and garlic powder

Directions

• Spray an 8x8 inch glass pan with non-stick cooking spray.
• Beat eggs and egg whites together in large bowl and add 3/4 cup milk, spinach, onions and dash of salt, pepper and garlic powder.  
• Cover bottom of the pan with 1 and 1/2 Arnold Thins (3 slices) and pour in egg mixture 
• Evenly distribute chopped chicken sausage and mozzarella cheese. 
• Place remaining 1 and 1/2 Arnold Thins on top to cover the area and pour remaining 1/4 cup of milk over bread to moisten.  Using the back of a spoon, push down on the bread to continue to moisten the bread.
• Cover and put in the fridge overnight. 
• Cook uncovered for 35 minutes at 350 degrees or until the eggs are firm.
• Let cool for 10 minutes before serving and add salsa or sprinkle with Parmesan cheese, if desired.

Enjoy!  

Eat Breakfast!!

Do you eat breakfast?  Or do you skip it because you are too busy?

Research shows people who eat a healthy breakfast:

• Perform better in school or work specifically with attention, concentration and memory
• Have more nutritious diets that include more vitamins and minerals
• May weigh less than people who skip breakfast because skippers may reach for unhealthy snack foods and/or eat more at lunch and throughout the day.  

TIPS: Choose a combination of protein and fiber to keep you full and satisfied such as:

• Whole-grain cereal and low-fat milk
• Scrambled eggs or egg whites with whole grain toast
• Greek yogurt (it has more protein than other yogurt) and fruit 
• Berry smoothie
• Oatmeal with fruit and cinnamon

Stay posted for three of my favorite breakfast recipes!