Category Archives: Healthy Eating

Fave Fix: Corazonas heart-healthy tortilla chips

Corazonas

Think chips have to be a guilty pleasure reserved only for cheat days? Think again.

I was in search of a healthier option to pair with my favorite guacamole recipe when the folks at Corazonas reached out to see if I’d like to check out their line of cholesterol-lowering crisps (wait, isn’t that an oxymoron?!).

Well, as it turns out, these puppies are infused with something called plant sterols, which have been shown in more than 140 clinical studies to help fight heart disease by lowering LDL (bad) cholesterol.

In fact, researchers from The University of Canada recently published a study in the Journal of the American Medical Association, showing that people who followed a “Portfolio Diet” consisting of foods like oatmeal, almonds, soy protein, eggplant and plant sterols lowered their LDL levels by almost 13 percent over a six-month period (as compared to those who followed a low-fat diet and experienced only a three percent reduction).

But how do they taste?

Great, actually. They’ve got the same crispness of your usual tortilla chips, but without the usual grease that hits your gut (and your waistline) after the fact. And they’re available in three flavors – Lightly Salted, Squeeze of Lime and (my personal favorite), the zesty Black Bean & Cheese pictured here.

corozonas1

Now this doesn’t mean you can eat the entire bag in one sitting (everything in moderation, people!), but Corazonas tortilla chips do fall into the Portfolio eating plan and offer an impressive 18g of whole grain and 3g of fiber in each serving.

Now that’s some smarter snacking you can really take to heart!

Thanks to the folks at Corazonas for providing samples for review; all opinions are my own. 

How to avoid being haunted by Halloween treats

Source: EatingFree.com

Source: EatingFree.com

Let the holiday gobbling commence.

According to one article in USA Today, five percent of all candy consumption for the year will occur this week, starting with All Hallow’s Eve.

Even scarier? Most parents eat one out of every two candy bars their children bring home, says Harry Baltzer, vice president of the NPD Group, which does research on eating trends.

Chocolates rank first in popularity, especially among adults, followed by chewy candies and hard candy.

So how can you enjoy the season’s treats without playing tricks on your waistline? Below are a few tips for starting some healthy habits this Halloween:

    • Buy healthy treats such as raisins, popcorn balls, pretzels and toys (just be prepared for possible retaliation in the form of toilet paper)
    • If you’re giving out candy, don’t buy your favorite brand…it’ll keep you from skimming off the top while you wait
    • Feed trick-or-treaters a solid meal before they hits the streets to avoid snacking – that goes for parents, too
    • Partition the evening’s loot into three piles immediately: Enjoy now, freeze for later and give away
    • Finally…do enjoy your favorite candy on Halloween, and savor every bite so you don’t feel deprived of the fun

Happy Halloween, everyone!

Fave Fix: Snikiddy’s smart snack swaps


Snikiddy

Football season is in full swing, Halloween is nearly here, and holiday parties are just around the corner…let the mindless munching commence!

Ok, ok – so it’s not necessarily bad news for nibblers: Savvy snacking can actually help you lose weight by staving off hunger and preventing overeating. That is, as long as you keep your wits about you when staring down a gauntlet of goodies.

A few tips:

1. Plan ahead. When hunger hits and you’re unprepared, you can get into some real trouble. Have something light and healthy (fruit and cheese, or even a handful of nuts and crackers) before you set foot into the party. That way, you can relax and enjoy yourself instead of making a beeline for the buffet.

2. Practice portion control. As with many things in life, bigger is not better. So say ‘no’ to supersizing, whether it’s your plate, your serving or (like me, often) your eyes in proportion to your stomach. Start with small tastes, eat slowly and savor every bite.

3. Pick replacements. Choose flavor-packed snacks that contribute to the feeling of fullness and satisfaction. And when you’ve got a favorite food that you just can’t pass up, find a healthier replacement to satisfy that craving…otherwise you’ll keep eating other stuff in an attempt to fill the void.

Case in point: Chips. Sometimes you just need that hit of salty crunchiness. But all the grease, artificial ingredients and extra calories? Not so much.

Well, that very same dilemma inspired Mary Owings Schulman, a mother concerned about her kids eating healthy, to create a company called Snikiddy, which makes snacks that promote good health.

Snikiddy’s all-natural snacks are made from non-GMO ingredients, are certified wheat- and gluten-free and come in three varieties – Cheese Puffs, Baked Fries and an eight-veggie crisp, Eat Your Vegetables.

These are some seriously good snacks. I even ran an unofficial taste-test among a group of friends and the consensus was that they are…delicious. If you like Pirate’s Booty, you’ll love the cheese puffs, and the fries packed a big punch of flavor in a crunchy little straw.

But the crowd favorite, by far, was the veggie crisps. Not only are they tasty and filling (one tester described them as “surprisingly substantial”), but they’re also super crunchy and flavorful, almost like pita chips. Plus there’s a full serving of veggies in every ounce.

But the best part? Finally, a great chip for scooping guac… you know, just in case you want a little extra-veggie credit next time you get a snack attack.

Thanks to the folks at Snikiddy for providing samples for review; all opinions are my own. 

Two-step crock-pot beef stew

Photo credit: Food Network

Photo credit: Food Network

Ever get to the grocery store, only to realize that you’ve forgotten your list at home? Well, rather than turning around, I decided to wing it this week with a dish that’s always good to have in your back pocket: beef stew.

A true stew requires you to sear the beef to seal in juices and give it that extra-special kick of flavor – but this is the I’m-running-out-the-door-to-work version. It takes less than five minutes to prepare, yet still manages to deliver a delicious, hot and healthy meal by the time you get home.

Two-Step Crock-Pot Beef Stew 

Ingredients: 

  • 1 small bag baby carrots
  • 3 stalks celery, roughly chopped
  • 1 potato, peeled and cut into chunks
  • 1 ear corn, kernels cut off the cob
  • 3 cloves garlic, cut in half
  • 1 onion, diced
  • 1 package cubed stew beef
  • 1 Tbsp corn starch, mixed in one cup water
  • 2 Tbsp dry steak rub (this is all we had on hand; beef bouillon would work well, too)
  • 1 tsp dry mustard
  • 1/2 tsp celery salt
  • 1 bay leaf (remove before eating)
  • Salt and pepper, to taste

Directions: 

  1. Starting with beef, add all ingredients to crock-pot, finishing with spices and corn starch/water mixture.
  2. Turn crock-pot on low and cook for 8-10 hours, or until beef is tender and falls apart when poked with a fork.

Sharing a taste of home: Olga Bread

Photo credit: Olga's Kitchen

Photo credit: Olga’s Kitchen

A secret-recipe bread used in side dishes, desserts and an assortment of delectable sandwiches, “Olga Bread” made its debut in 1970 when the doors to Olga’s Kitchen first opened in Birmingham, Mich.

Sweet, soft and delicious can only begin to describe it. And although this recipe still doesn’t do the real thing justice, it does help tide me over between trips home.

The one and only 'Olga' of Olga's Kitchen, posing with my sister and mom

The one and only Olga, posing with my sister and mom

Olga’s Kitchen “Olga Bread”

Ingredients: 

  • 1 cup milk
  • 1/4 cup honey
  • 1/4 cup margarine
  • 1 teaspoon salt
  • 2 1/4 teaspoons active dry yeast (1 pkg.)
  • 1/4 cup warm water
  • 1 teaspoon sugar
  • 4 cups flour, divided
  • 1 egg

Directions: 

  1. Scald milk, remove to large bowl.
  2. Add honey, margarine and salt to milk. Stir until margarine is melted, then set aside to cool until lukewarm.
  3. Combine yeast, warm water and sugar. Stir until sugar is dissolved, and set aside.
  4. Add 1 1/2 cups of the flour to lukewarm milk mixture, and beat well.
  5. Mix in egg and yeast mixture.
  6. Add remaining flour, a little at a time, until sticky dough is formed.
  7. Turn out on a floured surface, knead for about two minutes (dough will be sticky; don’t add more flour).
  8. Place dough in oiled bowl, turning once to oil whole surface of dough.
  9. Cover with plastic wrap and let stand in warm place until doubled in size.
  10. Punch down dough; divide into 16 equal pieces.
  11. Roll each piece to a thin rough circle about 8-10 inches in diameter.
  12. Heat a large dry skillet over medium-high heat; do not use any oil.
  13. Bake 30 seconds, flip and bake about 30 seconds on other side, or until mottled brown spots appear.
  14. Cool and store in a plastic bag.

Here’s a step-by-step look at the process:

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Combine all ingredients according to the directions, and you’ll have a super-sticky dough.

olga4

Cover with plastic wrap, and set in a warm place to allow the dough to rise for about 20 minutes.

olga6

Once it’s doubled in size, punch it down and portion into 16 pieces.

olga7

Using an ample amount of flour, roll each portion out while the skillet is heating.

olga2

Toss it in the pan, and watch as it begins to bubble and crisp. Flip as soon as mottled brown marks appear.

olga1

Our favorite way to eat it is with shredded chicken, mozzarella cheese, roasted tomatoes, romaine lettuce and balsamic dressing. Delicious!

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For more of the history on Olga’s Kitchen restaurants (or to find one near you), visit Olgas.com.

Recipe: Crock-pot chicken curry

ChickenCurry

A hot, hearty meal that takes less than 10 minutes to assemble? Count me in!

Ok, so maybe it’s not an authentic curry, but it is delicious. And by using a slow cooker to lock in moisture, you get the most tender, juicy chicken without relying on the usual fat, oil or extra calories from the skin.

Crock-pot Chicken Curry

Ingredients:

  • 4 fresh chicken breasts
  • 1 small bag baby carrots
  • 1 onion, diced
  • 1 small bag frozen peas
  • 1 medium-sized potato, cubed
  • 1 bell pepper, cored and sliced
  • 1 clove garlic, minced
  • 1 can coconut milk (plus 1/2 can water)
  • 1 tsp curry powder
  • 1 tsp cumin powder
  • 1/2 tsp ginger (fresh is best, but powdered works)
  • Sprinkle of coriander seeds
  • Salt and pepper, to taste
  • 1/2 cup fresh cilantro, chopped
  • Brown or white rice, cooked according to directions
  • Hot sauce or Sriracha (optional)

Directions: 

  1. After prepping veggies, put all ingredients (except rice) in crock-pot in no particular order (but I usually put the raw chicken towards the bottom).
  2. Turn crock-pot on low, and let cook for at least six hours or until chicken is cooked and vegetables are tender. Stir occasionally.
  3. Serve over a bed of white or brown rice, top with cilantro, and flavor with salt, pepper and hot sauce, as desired.

Lighter football fare: Betty’s Baked Buffalo Wings

Photo credit: Saveur.com

Photo credit: Saveur.com

Even the most committed diet and exercise devotees need to let loose once in a while.

I’m a firm believer in playing couch potato during football games; it’s perfect opportunity to make the most of your rest and recovery day.

But there is a difference between watching the linemen…and eating like one, which is why these wings are a perfect addition to your next game-day gathering.

Not only does the recipe come from my mom, a born-and-bred Buffalonian, but it’s a healthier take on the authentic recipe (i.e. crispy, delicious and not at all fried).

Betty’s Baked Buffalo Wings

Ingredients:

  • 1 package chicken wings
  • 3 tablespoons butter, melted
  • 1/2 teaspoon vinegar
  • 2 tablespoons Frank’s Hot Sauce
  • Celery, cleaned and cut into sticks
  • Your favorite low-fat blue cheese dressing

Directions:

  1. Preheat oven to 400 degrees.
  2. Remove chicken wings from package; cut off wing tips and separate drumette and double-bone pieces at the joint.
  3. Bake wings on a foil-lined cookie sheet until skin is crispy on the outside and meat is no longer pink in the center, about 45 minutes (turn the wings over halfway so they cook evenly).
  4. Mix butter, vinegar and Frank’s Hot Sauce in a large bowl, adding wings and tossing gently until completely coated.
  5. Place wings on a second foil-lined cookie sheet, and bake again at 275 degrees for about 10-15 minutes or until nice and crisp.
  6. Serve with celery sticks and low-fat blue cheese dressing dip while cheering on your team!

Breakfast done right: Avocado-baked eggs

photo (99)

Dubbed the “Eggocado” by author and entrepreneur Tim Ferris, this compact breakfast bake is a nice alternative to the usual scrambled eggs or cold cereal.

Admittedly, the texture and consistency take some getting used to (hubby loved it; my verdict is, “meh”), but it’s nice to start your day with some healthy fats, fiber and vitamins.

The recipe is incredibly simple; top it with your favorite hot sauce or Sriracha for an extra kick in the pants to get you up and out the door in the morning!

Avocado-Baked Eggs

Ingredients: 

  • 1 ripe avocado
  • 2 fresh eggs
  • 1/4 cup grated cheese
  • Dash of pepper and salt
  • Optional: hot sauce, salsa

Directions: 

  1. Preheat oven to 425 degrees
  2. Slice avocado in half, and place in a baking dish after removing the pit
  3. Scoop out about 2 tablespoons of flesh to make room for the egg
  4. Crack one egg into each avocado half. Sprinkle with salt and pepper
  5. Bake in the oven for 15-20 minutes, or until egg white sets
  6. Remove from heat, and garnish with grated cheese, hot sauce or salsa

photo (100)

What’s for lunch? Tips for packing some extra health into your day

Photo credit: Dietriffic.com

Photo credit: Dietriffic.com

Breakfast may hold the title of “most important meal of the day,” but that doesn’t mean lunch is off the hook.

Eating a healthy mid-day meal not only provides lasting energy and prevents evening binge eating, but it also offers a much-needed brain break to finish the day strong.

Aim for a lunch that is 400 to 500 calories and made up of 30 percent protein (four to five ounces of fish, lean meat or tofu), 50 percent complex carbs (whole grains, veggies and fruit) and 20 percent healthy fats (olive oil and nuts).

Hitting happy hour? Then it’s especially important to consume a light-yet-filling meal, which will keep you satiated for a few hours and defend against any potential over-imbibing.

Here are a few tips for making the most of that second meal of the day:

  • Stock up on healthy options when you shop for groceries: Get simple staples that can be mixed and matched, such as whole-wheat bread and peanut butter, beans and tuna, plus lots of fresh fruits and vegetables
  • Subscribe to healthy recipe websites or turn to social media sites, such as Pinterest, for inspiration: Sometimes all it takes is a new recipe to spark some creativity in the kitchen, which will keep you from relying on junk food to get through the day
  • Make the most of leftovers: When dinner’s done, set aside a portion or two so you can enjoy it all over again the next day
  • Take a pantry challenge: Visit MyFridgeFood, and make a game of clicking on various combinations of ingredients you have on hand to discover new recipes
  • Don’t skip dessert: Add a sweet ending to keep from feeling deprived; pick fresh fruits that are in season, or look for other guilt-free treats such as low-fat pudding cups or dark chocolate
  • Opt for made-to-order sandwiches over fast food when you’re on-the-go: And swap out mayo for mustard to help cut back on fat and cholesterol
  • Choose pre-made meals that are all-natural and preservative-free, if the freezer is your only option: Tandoor Chef, for example, offers a line of traditional Indian entrees that are low in sodium and trans-fats and contain no artificial sugars – plus there are even several vegan and gluten-free options available to spice up your week
  • Finally, don’t forget food safety: If refrigeration is not available, use insulated lunch boxes or bags with frozen ice or gel packs to keep contents at a safe temperature

SKINutritious Lemony Kale Salad

Photo credit: Daily Candy

Photo credit: Daily Candy

Just ask Kermit – it wasn’t easy bein’ green…until kale came along.

Thanks to this leafy superfood, the most-loathed color in the food pyramid has now risen to rock-star status.

Doctors may tout its transformative powers for inside the body, but holistic aesthetician Elise May recommends it for how it impacts the outside, as well.

Her favorite kale salad was recently featured in Daily Candy, and it’s so simple and so yummy, I couldn’t resist re-posting it here.

SKINutritious Lemony Kale Salad

Ingredients:

  • 1 bunch dinosaur/lacinato kale
  • 1 lemon, juiced
  • 1½ tbsp. olive oil
  • ½ clove garlic, minced
  • ¼ tsp. red pepper flakes
  • Salt and pepper, to taste
  • Toasted pepitas, avocado, gluten-free breadcrumbs (optional)

Directions:

  1. Wash kale and remove stalks. Slice thinly and place in a large bowl.
  2. In a separate bowl, whisk together lemon juice, olive oil, garlic and red pepper flakes. Season with salt and pepper.
  3. With clean hands, massage dressing into kale for several minutes until leaves soften. Let sit for 5 minutes to soak up the flavors.
  4. Top with toasted pepitas, avocado and gluten-free breadcrumbs, if you so choose.
Photo credit: Daily Candy

Photo credit: Daily Candy

Want more of Elise’s skintastic recipes? Download her Skin Detox eCookbook here, and keep an eye out for the second edition, due later this summer.