Healthy Eating

Your Tips on Cutting Calories

FitSugar — Thu, 28 Jan 2010 05:50:58 -0800

If getting fit in 2010 and finally losing weight is one of your goals, getting portions under control and learning tricks for cutting calories are great ways to make that happen. Here are some of your tips on how to lower your calorie intake.

"Don't drink calories (except milk in cereal)." - pixystik4u
"Spritz olive oil spray instead of drizzling while I am cooking." - frenchys
An anonymous reader said, "Dip your fork in salad dressing with each bite instead of pouring the dressing on. It makes each bite more flavorful and you end up using much less."
"Replace half of every meal portion with salad leaves - whatever it was that you were going to eat, halve your portion, then fill up the plate with baby leaf spinach, or lettuce, anything that is raw, and has no dressing." - ticamorena
Zulkey says, "I try to add low-calorie foods to my high calorie food to bulk it up. Like I made a sausage/bean/crouton/asparagus dish from Smitten Kitchen but put it on a bed of spinach. Other than that, I just try to reduce the amount of butter/oil in a recipe so I still get flavor but save about a hundred calories."
"Keeping up with what you eat in a food journal helps so you can track any extra calories you're taking in. And a big thing that helps me is to try to eat slower. I tend to inhale my food, but if I take time to eat it, I realize I'm full faster." - katyharper

For more of your great tips, keep reading

Salad For Breakfast?

kclulu — Wed, 13 Jan 2010 09:44:03 -0800

For breakfast I will typically have a bowl of oatmeal, protein shake or eggs when I have the time. I recently decided to change it up and add salad to the mix. I know it sounds strange but it is a great way to get another serving of veggies in for the day. Instead of using a dressing I will typically use yogurt to breakfast it up up a bit and add nuts, low fat string cheese, egg, fruit or dried fruit etc., the possibilities are endless!
For people who are not incredibly hungry in the morning this is a great because it is very light but healthy and you get a serving of veggies right off the bat.

Healthy Eating Tip: Top Frozen Entrees With Extra Veggies

FitSugar — Wed, 13 Jan 2010 03:00:56 -0800

In a rush but still want to enjoy a healthy, veggie-packed meal? Here's a great tip FitSugar reader califab shared when I posted about frozen veggies:

"I bring a lot of Whole Foods and Kashi frozen meals to work because I want to have time to work out during lunch (Mexican, Indian, etc). I've been throwing about a cup of mixed frozen veggies on top of whatever it is and microwaving for an extra two minutes. It's yummy, more filling, and helps me get veggies during the busy day. Not as good as fresh everything, but not bad."

I did this for lunch today, adding frozen green beans, corn, and broccoli to my Amy's Country Cheddar Bowl. It tasted great, kept me full longer, and was an excellent way to get more fiber and vitamins in my day.

If you have other helpful tips or suggestions on how to eat better, post them in the Healthy Eating community group.

Turn Steel Cut Oats Into Quick Cook Oats

FitSugar — Mon, 21 Dec 2009 03:00:16 -0800

The importance of eating a healthy breakfast everyday is pretty well known in these parts, and having a bowl of steel cut oats definitely fulfills this requirement. Steel cut oats are a great way to fuel up in the morning because they are high in fiber, protein, and calcium. They also keep you full until lunch, which is helpful when trying to avoid that mid-morning crash.

Good things don't come easy though, as steel cut oats take about 45 minutes to cook. This might be OK on a lazy Sunday, but many of us don't have extra time to spare when we're trying to get to work during the week. But if you prep your oats the night before you can enjoy a warm satisfying bowl in about 10 minutes the next day. Learn how when you read more.

In a medium to large saucepan, bring 4 cups of water to a boil.
Stir in 1 cup of steel cut oats and let cook for one minute.
Turn off heat, cover pot with lid, and forget about it until the next morning.
When you wake up turn the heat back on and bring the oatmeal up to a boil. Reduce heat, and let simmer for about 7-10 minutes, stirring often. At this point, you can also add any spices or sweeteners to your oatmeal like cinnamon, nutmeg, or brown sugar.
Spoon the oatmeal into a bowl and top it off with fresh or dried fruit and chopped nuts.

If you've never had steel cut oats, Winter is the time to try them since it's such a warm, comforting dish. I think steel cut oats are fuller in flavor than quick cook oats and have a better texture too. To save even more time in the morning, make a big batch of steel cut oats over the weekend, which you can store in the fridge for about a week. Then all you have to do is rewarm yourself a bowl before work.

Source: Flickr User sleepyneko

Learn to Love: Parsnips

FitSugar — Wed, 16 Dec 2009 07:00:36 -0800

Depending where you live, having access to a variety of fresh produce can be hard during the Winter months. Thank goodness that root vegetables are in abundance though. These hearty vegetables hold up perfectly in comforting cold-weather dishes like stews, soups, and curries. And while most people are very familiar with carrots and potatoes, I've always been a sucker for parsnips - the neglected star of root veggies.

Parsnips look like a carrot that completely lost its orange hue. In terms of taste, they have the delicate flavors that are usually associated with root vegetables, but I find that a parsnip is sweeter than a carrot or potato. Nutritionally, it's a starchy veggie that's low in calories and is a good source of folic acid, vitamin C, and potassium. They also contain a decent amount of fiber and calcium too.

For me, cooking with parsnips is really easy because you can treat them pretty much the same way you do potatoes. I find that parsnips taste best roasted, especially when added to a Winter veggie medley because they add a nice sweetness to the dish. They also taste great diced in a stew or curry, or as a soup puree - especially when paired with cauliflower. For a little something different, add parsnips to your mashed potatoes or a gratin.

When shopping, look for medium-sized parsnips that are firm and blemish free. Raw parsnips can be stored for up to four weeks in your refrigerator. Pick some up at your local market this week! Tell me if you love the parsnip in the comments section below.

Shochu: Cheers With Fewer Calories

FitSugar — Sat, 12 Dec 2009 04:05:02 -0800

There's nothing wrong with enjoying a cocktail or two - especially during the holidays. But if you're concerned with calories and carbs, alcohol can be a fast and easy way to overindulge without even realizing it. The next time you're drinking, try shochu. It's a distilled beverage from Japan that works great in cocktails and has far fewer calories than other liquors.

In most cocktails, a 1.5-ounce serving of hard liquor adds about 100 calories per drink, and this is before any juice, tonic, or simple syrup is added. The same amount of shochu only adds about 30 calories, a savings of 70 calories per drink!

Shochu is a clear beverage distilled from grain, barley, sweet potatoes, or buckwheat and contains 20-35 percent alcohol by volume. To put that in perspective, most vodkas are 80 proof, meaning they contain 40 percent alcohol by volume. In terms of taste, shochu resembles vodka, making it a great substitute in a Cosmopolitan or Bloody Mary. It's also great on its own, over ice, or paired with soda or tonic water. The clean taste and smooth finish of the alcohol makes it a really versatile drink that will mix nicely with fruit, herbs, and juices.

Keep in mind that shochu is different than sake or Korean soju, which can be similar in taste and appearance. Soju and sake have a slightly higher calorie count, clocking in at about 65 and 80 calories respectively per 1.5-ounce serving. You can find shochu in Japanese restaurants and markets, cocktail lounges, or buy it online to use at home. American made Haamonii Shochu ($31) is usually the easiest to find in the States, and comes with the street cred of having earned a bunch of awards too. If you're looking for a Japanese brand, Yokaichi Kome ($22) is a good place to start.

Source: Flickr User Ewan-M

Happy New Year!

emilyplayscello — Tue, 06 Jan 2009 07:10:32 -0800

Happy 2009!
I wish all of you happy and healthy new year. The new year is a great time to recommit to your health, diet, or exercise regime.

In terms of my book... I'm sorry to say that the publishing process is still delayed. The LifeTips company, which will be publishing my book, is working on a number of books at this time. I was hoping to have the book out for the holidays, but now it seems it'll serve as a good tool for those wanting to improve their diet for the new year. I'll always put the most recent information about the book on the blog. Hopefully we'll have good news soon.

Thanks again for reading, and remember, I'll always take your food-related questions!

Be well,
Emily

This Year's Thanksgiving Dinner

emilyplayscello — Fri, 28 Nov 2008 21:18:03 -0800

I hope everyone had a nice holiday. I had the honor of cooking dinner for a small group of four people. The meal was vegetarian (actually vegan, except for one dessert), mostly organic, with no added sugar and nothing refined.

The appetizer was root vegetable soup and pumpkin biscuits.

Root Vegetable Soup was made by steaming one large sweet potato, parsnips, and carrots, and sautéeing onions and garlic. All were combined with vegetable broth in a blender, adding some sesame tahini and salt to taste. Then it's transferred to a pot on the stove and I added thyme and basil. I make a soup like this about once a week and experiment with different combinations of vegetables and herbs.
The recipe for Pumpkin Biscuits was taken from Vegan Planet by Robin Robertson. I adjusted it slightly.
- 2 cups alternative flour (I used whole wheat pastry flour)'
- 1 tablespoon baking powder
- 3/4 teaspoon salt
- 1/2 teaspoon ground allspice
- 3/4 cup canned pumpkin
- 1/2 cup soy milk or milk alternative
- 3 tablespoons coconut oil
- 1 tablespoon agave nectar and 1 teaspoon maple flavoring, or 1 tablespoon maple syrup

1. Pre-heat oven to 450 degrees; oil a baking sheet and set aside.
2. Combine dry ingredients and combine wet ingredients separately.
3. Combine dry and wet; do not overmix.
4. Transfer to a lightly floured work surface and roll out to about 1/2 inch thick. Use biscuit cutter or small drinking glass to cut into 2-inch rounds and place on baking sheet. Re-roll scraps and make more until dough is finished.
5. Bake on center oven rack about 12 to 14 minutes.

Dinner was (starting from top right) rosemary roasted vegetables, mashed yams, sautéed swiss chard and kale, green beans and asparagus with pine nuts, walnut avocado salad, and qunioa.

Rosemary Roasted Vegetables

This is a great, simple way to use all the delicious root vegetables that are in season right now. I used a combination of sweet potato, parsnips, carrots, zucchini, and onion. I pre-heat the oven to 350 degrees, chop the vegetables to desired size, and coat in olive oil, salt, and rosemary. The easiest way to do this is by putting a few chopped vegetables in a plastic bag and adding the oil, salt, and rosemary. Seal the bag and shake it around to ensure the vegetables are fully-coated. Put on baking sheet and bake for 10-25 minutes to desired browness.

Mashed Yams

Yams and sweet potatoes, surprisingly, are much healthier than white or red potatoes. They are a greater source of vitamin K and provide more fiber. Their glycemic load is much smaller which means they keep blood sugar levels balanced. I chop and steam garnet yams for about 20-25 minutes, until tender. You can also boil them, but some nutrients are lost in the water by this method. Once done, I mash and add a drizzle of olive oil, sea salt, cinnamon, and fresh sage. The sage is a nice touch, but these are sweet and delicious without it as well. I leave the skins on as they are a good source of fiber and nutrients.

Sautéed Kale and Swiss Chard

Leafy greens are one of the healthiest, most nutrient-dense foods you can eat. This is an easy way to prepare them and is quite delicious, even to those who aren't vegetable lovers. Chop swiss chard and/or kale, and sauté in olive oil with chopped onion and 2-3 pressed cloves of garlic. Cook until leaves have softened and reduced (but don't overcook) and add sea salt.

Green Beans and Asparagus with Pine Nuts

Pine nuts are a delicious addition to this dish, but they are quite expensive. Slivered almonds would be a fine substitute. Trim green beans and break off white bottoms of asparagus. Steam for about 10 minutes, just until slightly softened. Transfer to a pan with toasted sesame oil, add pine nuts, and cook until lightly browned. Spray with Bragg's Liquid Aminos (a soy sauce substitute sold at health food stores) or add sea salt once cooked.

Walnut Avocado Salad
This salad was made with baby spinach as the leafy base. You could substitute any dark lettuce. Dark greens are more nutritious than light lettuces like iceberg. Then add chopped onion, shredded carrot, cherry tomatoes, cubed avocado, walnuts, and top with walnut oil and lemon juice. If you can't find walnut oil, olive oil works well, too.

Quinoa
Quinoa, once a mysterious grain, is gaining in popularity. It has a texture like ultrafine couscous, but it is truly superior. It has a very high concentration of protein and fiber, and is gluten-free. It is technically not a grain, so those who limit their carbohydrates or grain intake can enjoy quinoa in moderation. It is cooked 1 part quinoa to 2 parts water or broth for about 12 minutes. I topped with olive oil and sea salt.

Dessert was pumpkin pie, mixed berry pie, carrot cake, and date bites.

Pumpkin Pie

This is so simple to make and a much healthier alternative to sugar-laden pumpkin pies. Powdered stevias vary in strength; in this recipe I used SteviaPlus brand. I also use pre-made spelt pie crusts, available at health food stores. A pre-made whole wheat crust would work, too.

- 1 pre-made pie crust
- 2 cups canned pumpkin
- 1 cup unsweetened milk alternative
- 2 TBS tapioca starch, available at health food stores, or corn starch
- 3 TBS coconut oil
- 2 TBS SteviaPlus powdered stevia
- about 1 tsp pumpkin pie spice
- dash sea salt

Combine all ingredients in the blender. Pour into pie crust and bake at 375 degrees for about 30 minutes. Let cool completely and refrigerate.

Mixed Berry Pie

This pie also uses SteviaPlus powdered stevia and a pre-made spelt pie crust. This pie is deliciously rich and intense with berries. I buy frozen berries because they're just as good and far less expensive; just be sure to let them thaw.

Mixed Berry Pie
- 4 cups blueberries, raspberries, and strawberries
- 1/2 cup whole wheat flour
- 2 TBS unsweetened almond milk
- 3/4 TBS SteviaPlus powdered stevia
- cinnamon, to taste

1. Combine 3 1/2 cups of berries with flour, almond milk, stevia, and cinnamon and blend in blender. Add more almond milk if mixture does not seem wet enough.
2. Once it reaches a homogeneous consistency, add mixture to pie crust and use extra 1/2 cup of berries to cover. Sprinkle cinnamon on top.
3. Bake at 400 degrees for about 30 minutes and let cool.

Carrot Cake

This recipe uses cashews to make an incredible, sweet frosting. It also uses stevia concentrate powder, which is the most concentrated stevia powder available.

- 2 cups alternative flour (I used whole wheat pastry flour)
- 1 TBS baking powder
- 1/2 tsp salt
- 1/2 tsp stevia concentrate powder
- 1/4 cup chopped walnuts
- 2 eggs
- 1/4 cup + 1 1/2 TBS coconut oil
- 1 1/2 cup grated carrot
- 1/2 cup grated zucchini
- 1/2 cup unsweetened almond milk
- 1 cup plain full-fat greek yogurt
- 1 TBS pumpkin pie spice

1. Pre-heat oven to 350 degrees.
2. Combine all moist ingredients, adding eggs last.
3. Combine dry ingredients and mix with wet.
4. Bake for 35 minutes, until a toothpick comes out clean from the center.

Cashew Frosting:
- 1 cup cashews
- 1/2 cup (or more) unsweetened almond milk
- liquid stevia or agave nectar

1. In a food processor, grind cashews finely.
2. Add liquid and continue to process. Add a few drops liquid stevia or drizzle agave nectar to taste.
3. Purée to desired texture and spread on cake.

Sesame Date Bites and Chocolate Coconut Date Bites
These are an easy, no cook dessert.

Sesame Date Bites:
- pitted dates
- 1 TBS sesame tahini
- 1 TBS (or less) agave nectar
- cinnamon
- sesame seeds
- raw almonds

Combine tahini, agave, and sprinkle cinnamon. Place a raw almond inside a pitted date. Roll in tahini mixture and roll in sesame seeds. Refrigerate for about an hour.

Chocolate Coconut Date Bites
- pitted dates
- 2 TBS coconut butter
- 1 TBS (or less) agave nectar
- unsweetened cocoa powder, to taste, about 2 TBS
- unsweetened shredded coconut
- raw almonds

Combine coconut butter, agave, and cocoa powder. Add warm water to achieve desired consistency. Place an almond in the pitted date and roll in chocolate coconut paste. Roll in shredded coconut and refrigerate for about an hour.

I hope your Thanksgiving was happy and healthy. Try these recipes out and let me know what you think!

Eat well,
Emily

Thanksgiving 2008

emilyplayscello — Thu, 27 Nov 2008 08:17:32 -0800

Happy Thanksgiving!

I wish you all a happy and healthy holiday. I'm hosting my family and cooking dinner again this year, so you can expect pictures and a post all about my food and recipes within the next week.

Enjoy the holiday!

-Emily

Book Update

emilyplayscello — Mon, 10 Nov 2008 13:36:51 -0800

Hi everyone,
I've got a small update on the "Healthy Eating" book I'll be putting out. As of now, it seems the book will be published sometime in December, however, it wont become available on Amazon or BarnesandNoble.com until a month or so later. Fortunately, I plan on ordering a shipment of books and I will be happy to sell the books personally until they're more widely available.

Stay tuned for more updates, and keep eating well!

-Emily