Six Cooking Mistakes That Make You Fat

Eating-in is one of the best ways to get (and stay) slim. Cooking at home allows you to control the calories and fat, and use wholesome ingredients in your meals—not something you can easily do when you go out to a restaurant. But there may be small mistakes you're making when it comes to whipping up a homemade meal or snack that can lead to weight gain, from pouring on the olive oil to baking "low-fat" cookies.

Cooking Mistake #1: You're too generous with the olive oil

No doubt olive oil is a healthy fat—it's rich in heart-healthy monounsaturated fatty acids. In addition, the aroma of olive oil may even improve satiety, prompting you to eat less at later meals, finds a recent German study. But that doesn't mean you can pour it on with abandon. One tablespoon of olive oil contains 120 calories, and if you're eyeballing how much you add to a pan, it's easy to pour twice that—and therefore, twice the calories. Washington, D.C.–based personal chef and registered dietitian Jessica Swift, MS, suggests using just enough oil to coat the pan's cooking surface, then using a paper towel to wipe off any excess oil before adding other ingredients. In addition, try sautéing veggies in low-sodium chicken or veggie stock or white wine.

Cooking Mistake #2: You forget to spice things up

Rethink how you add flavor to foods. Instead of covering steamed broccoli in butter, sauces, or cheese, reach for your spice rack. One new study from the University of Colorado found that when people added herbs and spices to reduced-fat foods, they rated those foods as tasty as their full-fat versions. Swift likes rubbing fish with dill, paprika, and garlic and topping with a squeeze of lemon. Also try covering chicken breasts with rosemary, garlic, lemon or orange slices, and sage before baking it in the oven.
 
Cooking Mistake #3: You bake meat in the oven

Baking chicken in the oven can definitely help save calories over pan-frying or sautéing, but here's what you're probably missing: you should elevate the meat and cook it on a rack. This allows the fat to drain away, Swift says. Do the same with veggies. Toss them with oil, salt, and pepper, then roast on a rack placed atop a baking sheet. When done, they won't be swimming in gobs of oil, but you'll still enjoy the same delicious flavor.
 
Cooking Mistake #4: You're "cleaning up" baked goods
 
You know the tricks to "healthify" treats like cookies, muffins, and brownies: use puréed fruit instead of refined sugar, and add black bean purée to brownies. Try whole-grain flour in your muffins. And while it's a good idea to make an effort to add as much nutrition as possible to treats, it makes it easier to justify a splurge. In fact, people eat larger portions if food is marked "healthy," shows research in the International Journal of Obesity. So you may snack on four cookies instead of two because your new recipe contains half the fat—but this defeats the entire purpose.
 
Cooking Mistake #5: You're, well, cooking everything
 
Because research shows that adults are eating far too few fruits and vegetables, it's a good idea to try to get more into your diet, whether steamed, roasted, or grilled—whatever way you love them the most. But don't forget to eat them raw, too. According to a 2011 study published in the journal PNAS, the process of cooking produce makes more calories available to the body. That means your body burns more calories by simply digesting raw foods, which could translate into weight loss. (Sure, it's a minimal amount, but over time this can add up.) So don't forget to include big salads; crudités, like sliced cukes and red peppers, dipped in salsa or guac; or gazpacho in your meal rotation.
 
Cooking Mistake #6: You think pasta was made for noodles
 
If you've already switched from white pasta to whole wheat versions, then give yourself a pat on the back. Pasta made with 100% whole wheat flour digests slower than refined versions, so you stay fuller for longer. But there's life beyond wheat noodles, and it saves mega-calories and dials up the nutrition: veggies masquerading as noodles. Think spaghetti squash, zucchini and squash ribbons, and sliced asparagus. Want proof? One cup of spaghetti squash contains 42 calories compared with one cup of pasta at 200 calories. Top veggie "noodles" with a tomato sauce and turkey meatballs and you've got a lower-carb and lower-calorie (but still satisfying) meal. One tip: when making spaghetti squash, don't salt it before cooking, which adds about 16% of your daily value of bloat-inducing sodium. The sauce you put on top will contain enough salt to flavor the dish.

So, is your cooking making you fat??

 

Yummy (Healthy) Recipes For Summer

Summertime is a busy time for a lot of us.  Baseball games, vacations, kid's camps, pool/lake outings...the list is endless in the summer.  The last thing you want to worry about is what to cook for meals for you and your family.  Well, we are about to make your life a little easier with some yummy, healthy recipes you can try this summer.  Enjoy!!

Zucchini and Red Pepper Frittata
(Makes 4 servings)

Ingredients:
2 tsp. extra-virgin olive oil
3 medium zucchini, thinly sliced
1 medium red bell pepper, diced
1/2 medium onion, chopped
1/4 cup chopped fresh basil
1/4 tsp. sea salt
6 large eggs, lightly whisked
1/3 cup crumbled goat cheese (2 ounces)

Preparation:

1. Heat oil in a 10-inch nonstick skillet over medium heat. Add zucchini, pepper, and onion; cook, stirring frequently, for 2 minutes or until zucchini is tender.
2. Add basil and salt; increase heat to medium-high and cook, stirring, until the moisture has evaporated, 30 to 60 seconds.
3. Add eggs and goat cheese to vegetable mixture; stir until combined. Cook over medium heat, without stirring, until the bottom is light golden, 2 to 3 minutes. As it cooks, lift the edges and tilt the pan so uncooked egg will flow to the edges.
4. Reduce heat to low; cover and continue cooking for 15 to 18 minutes or until knife inserted in center comes out clean.

Nutritional Information: (per serving)
Calories:  230
Fat:  15g
Saturated Fat:  6g
Cholesterol:  290mg
Sodium:  336mg
Carbs:  9g
Fiber:  2g
Sugar:  6g
Protein:  15g

Recipe: Balsamic Pork and Apple Skewers
(Makes 2 servings, 2 skewers each)

Total Time: 27 min.
Prep Time: 15 min.
Cooking Time: 12 min.

Ingredients:
2 Tbsp. balsamic vinegar
1 Tbsp. all-natural tomato paste
2 Tbsp. all-fruit plum preserves (or apricot preserves)
10 oz. raw pork loin, cut into 12 cubes
1 medium apple (like Braeburn), peeled, cut into 8 wedges
1 medium red onion, cut into 8 wedges
1 tsp. olive oil
Sea salt and ground black pepper (to taste; optional)

Preparation:

1. Preheat grill or broiler to medium-high.
2. Combine vinegar, tomato paste, and preserves in a small bowl; whisk to blend. Set aside.
3. Place a piece of pork, a wedge of apple, and a wedge of onion onto a skewer. Repeat, and add an additional piece of pork. Each skewer will have three pieces of pork, two pieces of apple, and two pieces of onion. Repeat with three remaining skewers.
4. Brush skewers with oil; season with salt and pepper if desired.
5. Grill or broil skewers for 5 to 6 minutes, turning every 2 minutes.
6. Brush with vinegar mixture; cook for an additional 5 to 6 minutes, turning occasionally, and brushing occasionally with vinegar mixture, until pork is no longer pink in the middle and juices run clear.

Nutritional Information: (per serving)
Calories:  293
Fat:  7g
Saturated Fat:  2g
Cholesterol:  69mg
Sodium:  492mg
Carbs:  29g
Fiber:  5g
Sugar:  20g
Protein:  30mg

Recipe: Baja Black Beans and Rice
(Makes 1 serving)

Ingredients:
3/4 cup cooked brown rice (or quinoa if you're feeling fancy)
3/4 cup cooked black beans (you can also use canned rinsed black beans)
1/2 cup canned diced tomatoes
1/2 tsp. chili powder
1/4 tsp. ground cumin
1 Tbsp. crumbled fresh cheese (queso fresco)
1 Tbsp. chopped fresh cilantro (optional)

Preparation:

1. Combine rice, black beans, diced tomatoes, chili powder, and cumin in medium saucepan; mix well.
2. Cook over medium-low heat for 5 minutes or until heated through.
3. Serve hot, sprinkled with cheese and cilantro (if desired).

Nutritional Information: (per serving)
Calories:  387
Fat:  4g
Saturated Fat:  1g
Cholesterol:  5mg
Sodium:  338mg
Carbs:  70g
Fiber:  16g
Sugar:  4g
Protein:  18g

Recipe: Homemade Apple Cinnamon Granola
(Makes 16 servings, 1/4 cup each)

Ingredients:
1/4 cup raw honey (or 100% pure maple syrup)
1/4 cup virgin coconut oil
1 tsp. pure vanilla extract
3 cups old-fashioned rolled oats
1/2 tsp. ground cinnamon
1/4 tsp. sea salt
1/2 cup chopped, dried, unsweetened apples
1/4 cup raisins
1/4 cup coarsely chopped raw walnuts

Preparation:

1. Preheat oven to 300° F.
2. Line baking pan with parchment paper. Set aside.
3. Heat honey and oil in small saucepan over low heat, stirring frequently, for 2 minutes or until oil has melted. Add extract; set aside.
4. Combine oats, cinnamon, and salt in a large mixing bowl; mix well.
5. Combine oat mixture and honey mixture, stirring until oats are evenly coated with honey.
6. Place on prepared baking pan, spreading in a thin, even layer.
7. Bake for 30 to 35 minutes, stirring every 10 minutes, until granola is light golden brown and crunchy.
8. Cool granola completely (it will get crunchier as it cools).
9. Add apples, raisins, and walnuts; mix well.

Tips: Other healthy additions include unsweetened shredded coconut, sulfate-free dried apricots, flax seeds, pumpkin seeds, walnuts, dried unsweetened berries, hemp seeds, etc. You can store cold granola in an airtight container for up to a week.

Nutritional Information: (per serving)
Calories:  81
Fat:  5g
Saturated Fat:  3g
Cholesterol:  0mg
Sodium:  38mg
Carbs:  10g
Fiber:  1g
Sugar  7g
Protein: 1g

Enjoy these recipes.  Stay tuned for more yummy ideas from PROMATx Health Club!  You can always go to our website and check out more recipes.  Click here!

Food Cliches...Are You Guilty?

I just read a really good article in the Huffington Post entitled "8 Things Nutrition Experts Wish You Would Stop Saying About Food".  (Click on the link to check it out).  It was very informative and I found myself questioning how I look at food.  I was guilty of a few of those "8 things".   So take a moment and click on the link above and read the article.  I am just going to summarize the article and give my two cents in today's blog.

The author of the article is correct when she said that nutrition "rules" change on a moment's notice.  What you thought was good and healthy, now turns out to be bad and forbidden.  It's the same in the fitness world.  But you have to remember, play it smart when it comes to nutrition (and exercise).  There is no "magic pill" or "magic rule".  Just use your common sense and choose wisely.

One of the 8 things listed in this article that I find myself guilty of is using the term "clean eating".  Now I know what clean eating means to me...it means to cut out the processed/fried/fatty foods and choose more organic, healthy foods.  Clean eating to me may mean something different to someone else.  I try to choose locally-grown foods, non-GMO foods, and fresh-from-my-garden foods, but I cannot get all of my nutrients and ingredients in this manner.  I have to go the grocery store and purchase items from the inner-aisles.  The author of this article quoted a couple of Registered Dietitians and here are a few statements from both of them.  Julie Upton, MS, RD, CSSD, states that "...many athletes refer to 'clean' as eating natural, wholesome, real foods and fewer processed options. I think that makes sense, but I don't know why we need to call it 'clean' instead of healthy eating".  Then Elizabeth M. Ward, RD, states "...but I have a hard time with the clean-eating label because it makes me think that if you're not eating 'clean' then you're eating 'dirty.' Also, clean eating doesn't necessarily equal a balanced diet. As much as I've tried to embrace the clean eating term, I sense some shame in it. For example, people may feel bad that they can't 'eat clean,' because the cost is prohibitive or it's inconvenient".   So true!  Why place a stigma against clean eating?  Let's drop that label and just continue to eat healthy with fewer processed foods!

Another point brought out in this article was about eating "Gluten Free".  I previously wrote a blog on "Who Really Needs to Eat 'Gluten-Free".   Go back and check out that blog.  There have been few, if any, studies proving that people who do not have celiac disease will benefit from eating a gluten-free diet.

The final "thing" I will comment on from this article is about the word "detox".  I am guilty of doing this.  There are times when my nutrition habits are sub-par.  It happens to everyone...I don't care who you are or what your background is.  During those times, I think to myself, "I need to do a detox".  Usually the next words in my train of thought are "clean eating".  See a pattern here?!  Well, truth-be-told, all I am doing is getting back to a healthier way of eating.  Monica Reinagel, MS, LDN, CNS, was quoted in this article as saying "the best way to help your body get the toxins out is to put fewer in."  Duh!  (Did you hear the forehead slap I just did?)  It couldn't be any more simple than that!!

So my final thoughts...Choose your food wisely.  Know where it comes from and how it was grown and processed.  Take action in your community to allow everyone access to fresh fruits, vegetable, and meats grown from local farmers.  Join a CSA (Community-Supported Agriculture) group to take advantage of the yummy stuff your local farmers grow and harvest.  Most importantly, get rid of the labels of "good vs bad" food and "clean eating".  Keep it simple and healthy and your body will reward you tri-fold! 

Healthy Recipes for Memorial Day

Here are a few healthy recipes for your Memorial Day weekend plans.  Enjoy!!

Fresh Fruit "Sangria" (courtesy of American Heart Association)

Serves 4; 1 1/3 cups per serving

Ingredients

• 3 cups unsweetened cranberry apple juice blend, or 2 cups unsweetened cranberry juice and 1 cup unsweetened apple juice, chilled
• 1 cup sparkling water, chilled
• 1 small apple, such as Red or Golden Delicious, Gala, or Fuji, diced
• 1/2 cup raspberries
• 1/2 cup blueberries
• 1 small lemon, cut into 8 slices
• 1 small lime, cut into 8 slices
• 1 cup crushed ice

Preparation

1. In a small pitcher or other container with a pouring spout, stir together the juice and sparkling water.
2. In a small bowl, gently stir together the apple, raspberries, and blueberries. Spoon into glasses. Place 2 lemon slices and 2 lime slices in each glass. Spoon the ice over the fruit. Pour in the juice mixture.

Nutrition Facts

Per Serving:  128 Calories; 0g Total Fat; 29mg Sodium; 0mg Cholesterol; 32 g Carbohydrates; 2g Fiber; 26g Sugars; 0g Protein
Dietary Exchanges: 2 fruit



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Picnic Slaw (courtesy of American Heart Association)

Serves 10; 1/2 cup per serving

Ingredients

• 8 ounces packaged coleslaw mix
• 1 cup matchstick-size carrot strips
• 1 medium green bell pepper, chopped
• 1/2 cup finely chopped onion
• 6 medium radishes, thinly sliced and halved
• 1/4 cup vinegar
• 3 tablespoons sugar
• 1/2 teaspoon salt
• 1/4 teaspoon pepper

Preparation

In a large bowl, gently toss together all the ingredients. Cover with plastic wrap and refrigerate for 15 minutes to 1 hour for peak flavor and texture. 

Cook’s Tip: To prepare ahead of time, you can put the coleslaw mix, carrots, bell pepper, onion, and radishes in a large bowl, cover with plastic wrap, and refrigerate for up to 24 hours. Toss with the remaining ingredients 15 minutes before serving.

Nutrition Facts

Per Serving:  34 Calories; 0g Total Fat; 0mg Cholesterol; 133mg Sodium; 8g Carbohydrates; 1g Fiber; 6g Sugars; 1g Protein 

Dietary Exchanges: 1 1/2 vegetable

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Cherry Burgers (courtesy of Eating Well)
-Mixing dried cherries into ground beef reduces fat and increases antioxidants.

Serves 4

 Ingredients

• 1/2 small sweet onion, such as Vidalia or Walla Walla, cut into thin rounds
• 12 ounces lean ground beef
• 1/2 cup dried cherries, finely chopped
• 1/2 cup coarse dry whole-wheat breadcrumbs
• 1 clove garlic, minced
• 1 tablespoon balsamic vinegar
• 2 teaspoons Dijon mustard
• 1 teaspoon Worcestershire sauce
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 4 whole-wheat English muffins, split
• 4 lettuce leaves

Preparation

1. Place onion in a medium bowl, cover with ice water and let soak while you prepare burgers.
2. Preheat grill to medium (see Broiler Variation).
3. Place beef in a large bowl and gently mix in cherries, breadcrumbs, garlic, vinegar, mustard, Worcestershire sauce, salt and pepper until combined. Divide into 4 equal portions and form into 1/2-inch-thick patties. Make a slight impression in the center of each. (This is so the patties cook evenly and don’t puff up.)
4. Oil the grill rack (see Tip). Grill the patties until browned and an instant-read thermometer inserted into the center registers 160°F, 5 to 6 minutes per side.
5. Toast English muffins. Drain the onions. Assemble the burgers on the English muffins with onion slices and lettuce. Broiler variation: Coat a broiler pan with cooking spray. Broil patties 3 to 4 inches from the heat source until an instant-read thermometer inserted into the center registers 160°F, 4 to 5 minutes per side.

Nutrition

Per serving: 431 calories; 10 g fat (3 g sat, 0 g mono); 65 mg cholesterol; 54 g carbohydrates; 32 g protein; 7 g fiber; 587 mg sodium; 175 mg potassium.
Nutrition Bonus: Calcium (19% daily value), Iron & Vitamin A (15% dv).
Carbohydrate Servings: 3
Exchanges: 2 starch, 1 fruit, 3 lean meat

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Summer Berry Pudding (courtesy of Eating Well)

Serves 2; 1 cup per serving

Ingredients

• 4 small slices firm white bread, crusts removed
• 1 cup sliced fresh strawberries
• 1 cup fresh blueberries
• 1 cup fresh raspberries
• 2 tablespoons sugar
• 2 tablespoons water
• Pinch of salt

Preparation

1. Place a 1-cup (8-ounce) ramekin or similar-size dish on top of a slice of bread and cut around it to trim the bread to fit the dish. Repeat with the remaining 3 slices of bread.
2. Combine berries, sugar, water and salt in a medium saucepan and cook over medium-high heat until the berries break down, 5 to 6 minutes. Reserve 1/3 cup for garnish; cover and refrigerate.
3. Place 1 tablespoon of the remaining berry mixture in the bottom of each ramekin. Top with a slice of bread. Divide the remaining berry mixture between each, then top with another slice of bread.
4. Put the puddings on a large plate to catch any overflowing juices. Cover each with plastic wrap, then place a 15-ounce weight, such as a can of beans, on top of each pudding. Refrigerate for at least 6 hours or up to 2 days.
5. To unmold, remove the weight and plastic wrap, run a knife around the inside of the ramekin, and invert onto a dessert plate. Spoon the reserved berry mixture over the puddings.

Nutrition

Per serving: 252 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 56 g carbohydrates; 5 g protein; 8 g fiber; 299 mg sodium; 277 mg potassium.
Nutrition Bonus: Vitamin C (120% daily value), rich in antioxidants (anthocyanidins, ellagic acid).
Carbohydrate Servings: 3
Exchanges: 1 starch, 1 1/2 fruit, 1 other carbohydrate

Recipe: Protein Parfait Creme Brulee

Here's a yummy protein-filled dessert for you to try, courtesy of Bodybuilding.com.

Ingredients:

• 16 oz 0% or 2% Greek yogurt
• 1 scoop Pro Grade Weight Loss Whey Vanilla Graham Protein (or your favorite vanilla protein powder)
• 1 teaspoon pure vanilla extract (or 1/2 vanilla bean, scraped)
• 2 cups fresh berries (blueberries, raspberries, blackberries, strawberries, etc.)
• 3 tablespoons granulated sugar
• 3 tablespoons Splenda
• 2 teaspoons fresh lemon juice
• 1/2 cup granola

Directions:

1. Mix together the granulated sugar and 1 tablespoon of Splenda, then set aside.
2. Thoroughly mix together the yogurt, protein, and vanilla in a medium bowl. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
3. Put the berries in a small bowl. Add 1 tablespoon of Splenda and lemon juice. Let sit for five minutes, and then divide the mixture among six ramekins.
4. Sprinkle the granola evenly over the berries, and then top with the protein yogurt, filling to the top of the ramekins. Smooth with a mini-spatula or butter knife.
5. Place in the freezer for 5-10 minutes. You still want the top of the mixture to be somewhat sticky. Do not let the yogurt freeze.
6. Remove ramekins from the freezer and sprinkle the sugar-Splenda mix over each ramekin. Using a kitchen blowtorch, caramelize the sugar by slowly sweeping the flame back and forth over the surface of the yogurt. Let the sugar harden and settle for about 2 minutes.
7. Serve and enjoy!

Nutrition Facts:

Servings: 6
Cals: 127
Fat: 0.75 g
Carbs: 17 g
Sugar: 14.5 g
Protein: 13 g

Just Beet It, Beet It, Beet It....

Did you catch that?  Nope it wasn't a typo.  Today's blog is about that ugly red (and sometimes yellow) root vegetable you walk past in the produce section...the beet.  Growing up in a house full of beet-lovers, my sister and I used to complain when our Mom was boiling beets.  We used to say that it smelled like she was cooking dirty socks.  Our poor Mom had to listen to that every time she made beets...and let me tell you, she ate them A LOT!!  There was nothing worse than walking in the house on a weekend afternoon and getting a whiff of cooked beets.  Now, based on that you would think that I HATED beets, right?  I used to until about 5 years ago.  Ironic thing is now I can't get enough of them!!

OK, enough about my childhood trials and tribulations.  Let's talk about the nutritional value of the beet first.  The beet is on the top 100 "World's Healthiest Foods".  Beets are known for their antioxidant, anti-inflammatory, and detoxification properties.  This root vegetable can be completely consumed as you can eat the beet (also known as beetroot), the little bit of root attached to the body of the beet, and the greens.  Here is a chart that shows all of the nutrients found in one cup of sliced, cooked beets.

Beets, sliced, cooked 1.00 cup 170.00 grams Calories: 75 GI: med
Nutrient	Amount	DRI/DV (%)	Nutrient Density	World's Healthiest Foods Rating
folate	136.00 mcg	34.0	8.2	excellent
manganese	0.55 mg	27.5	6.6	very good
potassium	518.50 mg	14.8	3.6	very good
copper	0.13 mg	14.4	3.5	very good
fiber	3.40 g	13.6	3.3	good
magnesium	39.10 mg	9.8	2.4	good
phosphorus	64.60 mg	9.2	2.2	good
vitamin C	6.12 mg	8.2	2.0	good
iron	1.34 mg	7.4	1.8	good
vitamin B6	0.11 mg	6.5	1.6	good

As you can see, beets are an excellent source of folate, manganese, potassium, and copper.  Eating beets is another great way to get iron and vitamin B6.  You can click on each of the nutrients above to learn a little more about them.  As with any vegetable, the longer you cook/boil/steam/roast beets, the nutritional value decreases.  It is recommended to keep cooking time for steaming beets under 15 minutes and roasting time under one hour.  This will help maintain the integrity of the nutrients.

Now that you know a little more about beets, let's talk about what to do with them.  If you are a fan of juicing your vegetables, beets are a great addition to your favorite mixture.  Try grating raw beets and adding them to your soups and salads.  Here's a yummy recipe for 15-Minute Steamed Beets:

Prep and Cook Time: 5 minute prep; 15 minute cooking
Ingredients:

• 3 medium beets, about 3" in diameter
• 1 medium clove garlic, pressed or chopped
• 2 tsp fresh lemon juice
• 1 TBS balsamic vinegar
• 3 TBS extra virgin olive oil
• sea salt and cracked black pepper to taste

• Optional:
• 1 TBS balsamic vinegar
• 10 fresh basil leaves, chopped
• 1 TBS chopped dill
• 1 TBS chopped chives
• 2 TBS Feta cheese

Directions:

1. Fill the bottom of a steamer with 2 inches of water.
2. While the water is coming to a boil, wash beets, leaving 2 inches of tap root and 1 inch of the stem on the beets. Cut beets into quarters. Do not peel.
3. Steam covered for 15 minutes. Beets are cooked when you can easily insert a fork on the tip of a knife into the beet. Although some of their colorful phytonutrients are lost to the steaming water, there is plenty of color and nutrients left in the beets.
4. Press or chop garlic and let sit for 5 minutes to bring out their health-promoting properties.
5. Peel beets using a paper towel.
6. Transfer beets to a bowl and toss with remaining ingredients while they are still hot.

Serves 2
 
Be forewarned...beet juice will stain so use caution when peeling and cutting beets.  You can use a little lemon juice to help remove the stains from cutting boards and counter tops.  Add lemon juice and course salt to your hands and scrub gently to remove the "red finger" syndrome! 

If you are still looking for a few more healthy beet recipes, click HERE and you can check out some yummy ways to serve beets.  In the meantime, don't pass those dirty looking red vegetables the next time you are in the produce section.  Grab a bunch and give them a try.  You might find that they don't smell like dirty socks when cooking and possibly have a new veggie to add to your list of "must-haves".  Enjoy!!

Grilled Tilapia with Tomatoes and Kale Recipe

(Makes 1 serving) 

Make flaky, delicious tilapia in minutes with this easy recipe and save the seasoning blend to use in other recipes for chicken, fish, and vegetables.

Total Time: 17 min.
Prep Time: 10 min.
Cooking Time: 7 min.

 




Ingredients:
1    1 (4-oz.) raw tilapia fillet
2    ½ tsp. Italian Seasoning Blend (recipe below)
3    Nonstick cooking spray
4    1 clove garlic, finely chopped
5    2½ cups chopped fresh kale
6    1½ cups cherry tomatoes, cut in half (or 2 medium tomatoes, chopped)
7    1 tsp. extra-virgin olive oil

Preparation:
1.    Season both sides of tilapia with Italian Seasoning; set aside.
2.    Heat large nonstick skillet, lightly coated with spray, over medium heat.
3.    Add garlic and kale; cook, stirring frequently, for 1 to 2 minutes.
4.    Place tilapia fillet on top of kale mixture; cook, covered, for 1 minute.
5.    Gently turn tilapia over. Top with tomatoes; cook for 3 to 4 minutes, or until tilapia is cooked through and flakes easily when tested with a fork.
6.    Place kale, tilapia, and tomatoes on a serving plate; drizzle with oil
 
Tip: The Italian Seasoning Blend can be stored in an airtight container for use in the future.
 
Italian Seasoning Blend
1    4 Tbsp. dried parsley, crushed
2    4 tsp. dried onion flakes
3    2 tsp. dried basil, crushed
4    1 tsp. ground oregano
5    1 tsp. ground thyme
6    1 tsp. garlic powder
7    1 tsp. sea salt
8    ¼ tsp. ground black pepper
9.    Place all ingredients in a medium bowl; mix well.
 

Nutritional Information: (per serving)
Calories - 279
Fat - 8g
Saturated Fat - 2g
Cholesterol - 57mg
Sodium - 195mg
Carbs - 27g
Fiber - 6g
Sugar - 6g
Protein - 31 g

Kitchen Makeover - Part 2

A few months ago, we posted a blog, Kitchen Makeover, where we talked about how to get your kitchen in working order so you can improve your healthy eating habits.  Today, we are going to talk a little more about little things you can do to further improve your odds of cooking and eating healthier in your own kitchen.

We said it last time and we'll say it again...organize, organize, organize.  When your kitchen (including pantry/cupboards/refrigerator) is organized, you'll be much happier spending time preparing food.  Here are few more kitchen organization tips.

• Do you have a lot of plastic, zip-top bags floating around?  Store like-size bags in one larger bag and label it.  That way you don't have to sift through numerous bags to find the right size.
• Keep masking tape and a Sharpie close by.  Use the tape to label leftovers for the refrigerator or freezer.  Be sure place a date on the label also to ensure freshness of the food item.
• Keep leftovers in one place in your refrigerator.  This will ensure you know what's in there and how long it's been in there.  No more searching through the fridge to find a container of moldy, leftover food.
• Have bottles of water (already filled) in the fridge.  Fill reusable bottles with water and store in your refrigerator so you can just grab and go!

Beyond the fridge and the pantry, a healthy kitchen involves a number of other items and a lot of smart organization.  See how many of these you have right now, and then see how you can slowly add more over time.

• Picture of your goal on the fridge
• Healthy cookbooks
• Very visible grocery list
• Coupon envelope or storage system
• NO pizza coupons
• Cutting board for chopping fresh fruits and veggies
• Easy-to-read and categorized recipe box or book
• Full set of measuring cups and spoons
• NO television in the kitchen or eating area (distractions can cause overeating)
• Usable kitchen table – free of clutter, bills, bookbags and projects
• Spice rack and spices
• Water filter
• Snack bowl on the counter, for all of those fresh fruits and healthy snacks you’ll have!!

Healthy eating isn't difficult but it does take some planning and preparation.  Keep your kitchen canvas clean and you'll be more apt to experiment and spend time preparing healthy, delicious meals.  Try some of these tips and get your kitchen organized and ready.