The Truth About Tofu

What is Tofu? Simply, it is cheese made from soy milk.

• You like cheese, right? This "soy cheese" is safe for those with cow's milk or dairy allergies, known as lactose intolerance.

Why should I eat tofu and other soy foods?

• Heart disease- Soy plus a low fat diet may decrease your LDL (bad) cholesterol.
• Weight loss- The protein in soy helps curb appetite.
• Cancer- Soy contains cancer fighting agents (called phytochemicals and isoflavons).
• Diabetes- Soy has a little effect on blood sugar.

What does tofu taste like? Tofu tastes however you want it to taste!

• Tofu takes on the flavor of whatever it is cooked with, such as sauces, spices, and vegetables. Tofu is most well known for being used in stir-fry dishes.

How much soy or tofu should I eat?

• 1 serving, or 3 ounces, of tofu per day is recommended for healthy adults.
• The FDA recommends 25 grams per day of soy protein and a low fat diet to help reduce LDL (bad) cholesterol and the risk for heart disease.

Where can I find tofu?

• Tofu is found in the refrigerated health- food section of the grocery store
• Morning star products in the freezer section (soy burgers, etc.)

How do I warm- up my family to tofu? My tofu-ranch dressing/ dip recipe has been loved by even the pickiest of eaters (Just let them think its regular ranch dressing first).

Tofu- ranch dressing/ dip:

• 1 packet of powdered ranch dressing mix
• 1 package/ box of tofu
• Optional- add 1 package of light cream cheese to thicken up the dip. You may need to do this by hand.

Use a blender to combine the above ingredients.

Enjoy your soy!

5 ways with Spaghetti squash

PUT DOWN THE HAMBURGER HELPER!

Why eat squash?

• Healthy and low calorie! Its a veggie that can be used to replace starches in many recipes. Different colored squashes are high in different vitamins and minerals. Many are great sources of vitamins A and C.
• 1 cup squash averages 40-50 calories (thats almost half the calories of a potato)
• Squash will store at room temp for up to 3 months prior to cooking it. 
• You can cook and store in fridge for up to 2 weeks. 
• Its CHEAP!!! Schnucks is offering squash for $0.50 per lb! How can you honestly tell me that hamburger helper was the better option at that price? You can't. 

If you have never cooked spaghetti squash its really easy, here is how you do it.

1. Cut the squash in half length wise; be careful not to cut yourself. All types of squash are hard to cut before they are cooked.  
•  Tip: If you are finding the squash hard to cut, you can pierce the skin with a fork a few times and cook it for about 3 minutes in the microwave.
2.  Scrape out the seeds
3.  Microwave method: Cook both halves of squash insides down, skin side up, on a plate for about 10 minutes. 

Other Spaghetti Suggestions:

1. Spaghetti traditional style
• 1 Spaghetti squash
• Newman's Own Garden Pepper pasta sauce 
• Lean (90%) ground turkey 
• Cook the squash, scrape the insides. You can heat and cook all ingredients separately.  
• I like to cook the squash, cook the turkey, then layer the 3 ingredients in a baking dish, like lasagna, and bake at 375 for about 15 minutes. Then remove the dish and top with Parmesan cheese and continue to cook for another 15 minutes. 
2.  Sloppy squash
• Sloppy Joe Sauce 
• Ground turkey (90% lean or more)
• Cook squash in microwave. Cook turkey and add sloppy joe sauce, simmer 5 minutes until sauce is warm. 
• Top spaghetti with sloppy Joe mixture. 
• Complement with a side of green veggies.
3. Replace noodles in soup with spaghetti squash
4. Stir fry and Pad Thai
5. Easy Cheesy Style
• 1 bag/ box Green Giant Broccoli with Cheese Sauce Steamer
• Cook squash. Cook steamer according to package directions. Combine the 2 ingredients. 

Fall fruits and veggies, whats in season?

Acorn Squash
Asian Pear
Barbados Cherries
Belgian Endive
Black SalsifyBroccoli
Brussels Sprouts
Butter Lettuce
Buttercup SquashButternut SquashCactus Pear
Cape GooseberriesCauliflowerChayote Squash
Chinese Long Beans
Crab ApplesCranberries
Delicata SquashDiakon Radish
Endive
Feijoa
Garlic
Ginger
GrapesGuavaHuckleberries
Jalapeno Peppers
Jerusalem Artichoke
Jujube
Key Limes
Kohlrabi
Kumquats
Muscadine Grapes
MushroomsPassion FruitPearPersimmonsPineapple
Pomegranate
PumpkinQuince
RadicchioSapote
Sharon Fruit
Sugar Apple
Sweet Dumpling Squash
Sweet Potatoes
Swiss Chard
Turnips
Winter Squash

List provided by FruitsandVeggiesmorematters.org

Healthified Pumpkin Pie Filling

You can use a regular pie crust or make a pie crust out of Fiber One Original bread crumbs. The nutrition facts for these crusts are not factored into the below recipe. I made this last night and it turned out beautifully, ENJOY!

Makes 8 servings...

1 can (2 cups) pureed pumpkin (not pumpkin pie filling)
3/4 Cup Unsweetened Almond milk
1/2 Cup egg beaters (or 4 egg whites)
3 TBSP Truvia natural sweetener (not splenda) 
1/2 teaspoon cinnamon
1/4 teaspoon ginger
1/4 teaspoon cloves
1/4 teaspoon nutmeg
- Optional: You can also add a small 6 ounce container of 0% Vanilla Greek Yogurt for extra protein, flavor, and texture. If doing this, add during step 3. Bake the same way. It adds 100 calories to the entire recipe (or about 12 calories per serving).

Directions:
1.) Preheat oven to 400 degrees
2.) In a small bowl mix Stevia and spices (last 4 ingredients)
3.) In a large bowl beat eggs (hand whisk) then mix in pumpkin and milk until combined. (and Greek yogurt if using it)
4.) Add Stevia and spice mixture to pumkin mixture, just stir until combined.
5.) Pour in pie crust or cooking sprayed pie pan (if making crust-less version, like I did)
6.) Bake at 400 for 40-50 minutes or until a knife inserted into the center of pie comes out clean.
7.) MUST DO THIS STEP before cutting and serving: Let pie sit and cool for 30 minutes then refrigerate for at least 2 hours. If you skip this you will have pumpkin mush!

Let me know how it goes!!!

Easy Creamy Chicken Masala

I made this up last night and it was REALLY GOOD! 

Serves 2 people and only 225 calories per serving.

Loaded with flavor and not with fat. This is a healthy dish that is simple enough to make any day. I was surprised how low calorie this dish was since it seamed to make a lot of food!
Suggest serving with a side of creamed spinach (to save time I buy the green giant steamers) and basmati rice. You can also choose to mix in peas. Calories from sides not included.

Prep Time: 5 minutes

Cooking Time: 20 minutes


Ingredients

•     1 (8 ounce can) 2 cups diced tomatoes in juice, No Salt Added (do not drain juice)
•     1/2 cup Tomatoes Sauce No Salt Added
•     1 1/2 tsp Garam Masala Spice (find in bulk food dispenser or ethnic foods isle)
•     1/4 tsp Cajun Seasoning
•     1/2 lb (8 oz) Chicken Breast Tenders, cubed
•     1/2 cup Fat-Free Plain Yogurt (optional)
•     1/2 cup Unsweetened Almond Milk or So Deliscuous unsweetened coconut milk

Directions

1.) Cube and cook the chicken in a large skillet/pan that can hold a lot of liquid and has a lid (you will need to cover)

2.) Add all ingredients except milk and yogurt

3.) Cover and simmer for 15 minutes. Do not skimp on this step! Check halfway though to make sure nothing is burning, stir if necessary.

4.) Add milk and yogurt, continue to cook uncovered until sauce is thick. Stir so that sauce doesn't burn. You can be creative and add extra almond milk if you like. Also, SoDelicsious makes a low calorie (50 calories per cup) version of coconut milk that would work in this dish.
- serve with creamed spinach, rice, and/ or peas

 http://www.livestrong.com/recipes/leah-newmark-rds-creamy-tomato-chicken-masala/

Creamy Pumpkin Pie Oatmeal- only 100 calories!

Makes 1 serving
Nutrition Facts: (Using water, no raisins)
Serving Size: 1 bowl, Calories 97, Calories from Fat 11, Total Fat 1.23g, Saturated Fat 0.13g, Cholesterol 0mg, Sodium 124.83mg, Total Carbohydrate 17.79g, Dietary Fiber 5.1g, Sugars 2.8g, Protein 3.44g

Ingredients:

• 1/3 cup canned pumpkin puree (NOT Pumpkin pie filling)
• 1/4 cup (1/2 packet) plain oatmeal (old fashioned oats can also be used)
• 1/2 cup water or unsweetened almond milk (1/2 cup unsweetened almond milk is about 20 calories)
• 2 tsp Splenda or other no calorie sweetener
• 2 TBSP Sugar free pancake syrup (about 20 calories per serving like Mrs. Butterworths) 
• 1 tsp Pumpkin pie spice (or to taste)
• I also like to add 1 TBSP raisins, yummmmm.

Directions: 

1. Cook oatmeal. 
• If using instant oatmeal and microwave, cook in intervals no longer than 1 minute and 30 seconds as the oatmeal might boil over. I suggest even putting a plate under your bowl just in case. Typically shouldn't take longer than 3 minutes depending on amount of liquid used. 
• Old fashioned oats take longer, about 15 minutes, since you need to use your cook top)
2. Once water or almond milk is fully absorbed add pumpkin and syrup. Mix and continue to cook until warm. (prob 20-30 seconds in microwave; 1 minute on stove top)
3. Remove from heat and pour into bowl. Add remaining ingredients and stir. 
4. Enjoy! You can even make this ahead of time to eat cold.

 You can also see this recipe on livestrong.com

Turnip fries, my new obsession!

Its super easy and super tasty...

Although I have only attempted this once, i was so excited about the yummy-ness I had to post about it!

Ingredients:

• 1 turnip (100g raw= ~28 calories, SUPER LOW compared to potatoes) 
• Cajun seasoning or another seasoning of your choosing
• Cooking spray (olive oil or butter flavor)
• Paper towels

Directions:

1. Preheat over to 450 degrees.
2. Cut up your turnip into shoe string sized fries (thin)
3. Season them and let them sit (about 15 minutes) on a paper towel to help remove the excess moisture (this is helpful to create crispyness, the salt in the seasoning helps to draw out the moisture so you may need to use 1/8th teaspoon of salt if using Mrs.Dash or other salt free herbs). Dab the fries with a dry paper towel if needed prior to placing them on a cookie sheet.  
4. Spray a cookie sheet with cooking spray then spread out the fries. 
5. Cook for about 20-25 minutes, flip the fries half way through. 
6. Enjoy! I didn't even need ketchup

Nutrition facts: 100g raw= ~28 calories, SUPER LOW compared to potatoes which are 75 calories per 100g

Tomato Jam

Yield: 4 1/2 to 5 pints
5 pounds tomatoes, finely chopped
3 1/2 cups granulated sugar (Or sub Splenda for sugar)
1/2 cup lime juice
2 teaspoons freshly grated ginger
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1 tablespoon salt
1 tablespoon red chile flakes
1. Combine all ingredients in a large, nonreactive pot. Bring to a boil, then reduce to a simmer. Stirring regularly, simmer the jam until it reduces to a sticky, jammy mess. This will take between 1 and 1 1/2 hours.
2. When the jam has cooked down sufficiently, remove from heat and fill sterilized jars, leaving 1/4 inch of head space. Wipe rims, apply lids and twist on rings.
3. Process in a boiling-water canner for 20 minutes, then remove jars from water bath and allow them to cool. When jars are cool enough to handle, test seals. Store jars in a cool, dark place for up to 1 year.
Per tablespoon (based on 4 1/2 pints): 5 calories; no fat; no protein; 6g carbohydrate; 5g sugar; no fiber; 50mg sodium; no calcium.
Recipe adapted from Marisa McClellan's website, foodinjars.com.

Yellow Squash Ribbons with Red Onion and Parmesan

about rhubarb

Low in calories—and carbs—and virtually fat-free.Rhubarb is so hearty, one plant can live more than fifteen years and easily produce enough for an entire family.

A native of China, rhubarb’s celery-like stalks have been used for several thousand years in medicinal treatments.


Its shiny stalks are completely edible, but its ruffled green leaves are poisonous and should not be consumed.

Selecting RhubarbUsually sold in bunches or bags, rhubarb typically appears in grocery stores and farmer’s markets from April through June.


Ensure freshness by selecting stalks that are firm and glossy—not thin or limp.


Although red-stemmed rhubarb is more popular, green heirloom varieties are often sweeter.


Rhubarb is also available in the frozen aisle of your supermarket, already chopped, for your convenience.




Storing Rhubarb 
Rhubarb will keep for up to three weeks in the fridge. Leave stalks whole and don’t rinse them before wrapping them in plastic and storing.


To freeze rhubarb, rinse and either chop it up or leave the stalks whole before placing in a plastic storage bag.


Prepping RhubarbAfter removing and discarding the leaves, rinse the stalk and trim the root.


No need to peel rhubarb, ESPECIALLY if you want to impart its gorgeous ruby hue into your dish.


Due to its acidic nature, rhubarb should not be cooked in an aluminum pot, which would turn the veggie—and the pot—black.


Cooking RhubarbRhubarb is nicknamed the “pie plant” for good reason. When sweetened generously with sugar, brightened with lemon, and baked into all manner of crisps, crumbles and cakes, this humble stalk mellows into something soft, rich and quintessentially spring.


Rhubarb pairs well with other fruits, (think strawberries, blueberries, lemon and cherries), spices (cinnamon, cloves, ginger) and nuts (pecan, almonds, pecans).

Resource: http://www.eatbetteramerica.com/SavorSeason/SavorSeason.aspx?Id=190

Spicy black bean and portobello mushroom toastadas

Ingredients:

• Two 50 calorie La Tortilla factory tortillas
• Two slices of 2% milk cheddar cheese slices
• 2 TBSP 2% milk cheddar cheese, shredded
• 1 Morning Star Spicy Black Bean veggie burger
• optional: Salsa, fat free plain yogurt

Directions: 

Preheat oven to 375 degrees

1. Cook 1 portabello mushroom in microwave for 2 minutes. Remove from microwave.
2. Add veggie burger patty to plate with mushroom and continue to cook mushroom and veggie burger for an additional 2 minutes.
3. Toast tortillas in oven for 5-7 minutes or until lightly brown on top
4. Cut up mushroom and veggie patty, mix together.
5. Divide the mushroom mixture and place half on each tortilla. Tear cheese slices and spread around top of the mushroom mixture. Add 1 TBSP shredded cheese to each tortilla.
6 Put back in oven for 10 minutes or until cheese is melted.
7. Let cook and enjoy. Try serving with fat free yogurt (replaces sour cream) and salsa




Read more: http://www.livestrong.com/recipes/leah-newmark-rds-spicy-black-bean-mushroom-toastadas/#ixzz1KUKaB7sJ

Zesty Cheddar Asparagus Quiche- readers digest heart smart for a healthy heart cook book

Prep time 30 minutes, cook time 45 minutes, serves 6

Ingredients:

1 TBSP plain dry  bread crumbs (fiber one)

8 oz small all purpose potatoes, peeled and very thinly sliced

1 pound asparagus, trimmed

3/4 cup shredded reduced fat sharp cheddar cheese

3 scallions, sliced

1 can (12 oz) fat free evaporated milk

1/2 cup fat free egg sub

1 large egg

2 teaspoons margarine, melted

1 tsp dry mustard

1/4 tsp freshly ground black pepper

Directions:

1. Preheat oven to 400 degrees F. Coat 9 inch pie plate with nonstick cooking spray and sprinkle with bread crumbs.  Beginning in center, arrange potato slices in slightly overlapping circles up to rim. Lightly coat with nonstick cooking spray and press down gently. Bake 10 minutes. 

2. Set 8 to 12 asparagus spears aside. Cut remaining spears into 1-inch pieces. 

3. Sprinkle crust with 1/4 teaspoon salt and 1/4 cup cheddar. Cover with asparagus pieces, then sprinkle with scallions and another 1/4 cup cheese. Arrange whole asparagus spears on top. 

4. Beat evaporated milk, egg sub, egg, margarine, mustard, pepper, and remaining salt in medium bowl. Pour into pie plate and sprinkle with remaining Cheddar. Bake until knife inserted in center comes out clean, about 35 minutes. 

Serves 6. Nutrition facts: 165 calories, 4g total fat, 1g sat fat, 41mg chol, 415mg sodium, 18g total carb, 2g dietary fiber, 14g protein. 

Steamed chicken and vegetable sandwich with hummus on whole wheat bun

The easy way....
Last night I ordered Chinese food (Steamed chicken and vegetables with sauce on the side) and I wasn't in the mood for more Chinese food today. So I used the left over steamed chicken and veggies for my hummus sandwich today by simply using hummus and a 80 calorie Sara Lee hamburger bun.

Other tips:
- Make sure you measure your hummus, calories from condiments add up.
- Feel free to add different types of vegetables like tomatoes or cucumbers.

My favorite hummus is Wild Garden. Its less calories than many other types of hummus. It can be found at HyVee in the health food section

Cooking your own steamed chicken and vegetables:
You can easily make your own steamed chicken and vegetables in about 20 minutes by cutting up chicken breast and vegetables and using your cook top, a large pot filled with a shallow amount of steaming water, and a steamer basket (inside the pot, water should be below the tray). Cook time is usually only 10-15 minutes. Make sure there is no pink remaining in the chicken before you eat it.

Steamer Basket

Tips to cut calories in half

Found this article on the Hungry Girl Website and thought it had some good tips. Enjoy!

Wanna cut calories in HALF? YOU are in luck...  Filling your diet with foods that have low energy density (high water and fiber contents) can help you eat fewer calories without even realizing it. These foods give you larger portion sizes for fewer calories. Our good pal (and master bar-maker!) Dr. Melina Jampolis is here with FIVE fantastic tips for cutting calories in HALF (which means you can eat twice as much food for the same number of calories!). Good times! 1. You Say Tomato... Chili is AWESOME but it can be a bit dense, and so the calories add up quickly. If you want to add volume to chili and get more bang for your calorie buck, mix a large can of cooked tomatoes (stewed, diced, or chopped) with a standard-sized can of chili. And if you start out with a low-fat veggie or turkey chili, your new chili blend will be super-low-cal! Regular Canned Chili = 300 calories and 7g fat per cup Chili/Tomato Blend = 150 calories and 3g fat per cup  Chili Savings - 150 calories and 4g fat per cup! 2. Sassy Salsa... Everyone knows guacamole is delicious. But avocados (the main ingredient in guac -- doy!) are super-high in fat and aren't exactly low in calories either. Yes, we know it's good fat, but cutting some of the calories from guacamole is still a good thing. Add 1 1/2 cups of your favorite salsa (either jarred or fresh, but we prefer fresh!) to 1 cup of guacamole, and your new concoction will have half the calories in each serving. Weeeeee! Regular Guacamole = 450 calories and 39g fat per cup Salsa/Guac Blend = 225 calories and 16.5g fat per cup Guac Savings - 225 calories and 22.5g fat per cup! 3. Mushroom Mania... Mushrooms taste good and are good for you, but did you know that they can do wonders for lean ground meat? Simply add 1 1/2 cups of chopped mushrooms (feel free to put whole ones in the food processor!) to 4 oz. raw lean ground beef (or turkey) to cut calories in HALF. Use this trick to make burgers, sloppy joes, meatloaf and MORE. Cooked Lean Ground Beef = 200 calories and 11.5g fat per cup Cooked Mushroom/Lean Ground Beef Blend = 100 calories and 5g fat per cup  Beef Savings - 100 calories and 6.5g fat per cup! 4. Veg Out... Mom always said to eat your veggies, but she should have insisted you toss 'em into your pasta salad! Why? Because adding 1 1/4 cups of broccoli (or another favorite vegetable) to a cup of pasta salad is yet another fantastic way of cutting calories in half. YEE-HAA! Pasta Salad = 380 calories and 20g fat per cup Broccoli/Pasta Salad Blend = 190 calories and 9g fat per cup Pasta Salad Savings - 190 calories and 11g fat per cup! 5. Super-Duper Celery... You can definitely save loads of calories and fat grams by making your tuna (or chicken) salad with reduced-fat or fat-free mayo as opposed to the full-fat kind. But you can slash oodles MORE calories from your creations by adding one heaping cup of chopped celery to each cup of tuna or chicken salad. Don't like celery? You can achieve the same results with chopped cucumbers. YES!!! Reduced-Fat Tuna Salad = 320 calories and 12g fat per cup Reduced-Fat Tuna Salad/Celery Blend = 160 calories and 6g fat per cup Tuna Salad Savings - 160 calories and 6g fat per cup! HG Note - The nutritional values listed here are based on averages. For exact nutritionals and POINTS® values, simply add the stats from the labels of the specific products you use, and then divide by the number of servings.

Source: http://www.hungry-girl.com/newsletters/raw/1068

Spice It Up with Salt Free Seasoning

15 Seasoning Blends So Good You Won’t Miss The Salt

Spices are usually defined as the roots, bark or seeds of various plants. Herbs are usually defined as the leaves. Salt is neither an herb nor a spice!

Most herbs and spices lose flavor and color with age. Each year, test your herbs and spices by sprinkling a small amount into your hand and crushing them; if a distinct aroma is not immediately obvious, your herbs are past their prime. Sealed glass jars are best to lock in flavor and color.

Another way to preserve freshness is to buy whole spices (such as cumin seeds and black peppercorns) and grind them as needed in a coffee grinder (about $20 retail). This grinder should then be used for spices only and not for other uses.

All these recipes contain negligible amounts of sodium and fat, while many spice blends available in grocery stores are very high in sodium.

RECIPES

For each seasoning blend, mix all ingredients and store in an airtight container. Ingredients are dried herbs and ground spices, unless otherwise noted.

Each blend contains 5 mg sodium or less per teaspoon, except as noted.

Source: RD411.com

Crab stuffed mushrooms

Ingredients:

• 2 Crab sticks
• 1/4 cup Red onion (or less, to taste) 
• Fresh sage or basil to taste
• 2 wedges laughing cow cheese (swiss or garlic herb) 
• 2 Portabello mushrooms (or white mushrooms with stems removed) 
• Optional- add 1/8 to 1/4 cup fiber one cereal to enhance the fiber

Directions:

1. Preheat oven to 350 degrees
2. Cut crab sticks, red onion, and sage (or basil) into large chunks and place in blender. Pulse blender about 5-10 times or until shredded and blended. 
3. Place mixture in a bowl and stir in cheese wedges until combined. 
4. Place the 2 Portabello mushrooms, tops down, on cookie sheet. Fill each with half of the mixture. Cook for 30 minutes. 
5. Enjoy!!!

Artichoke-Turkey Casserole

This low fat recipe was modified from the Better Homes and Gardens cook book.

Prep: 20 min
Bake: 40 min
Oven: 350 F
Stand: 10 min
Makes: 6 servings

Ingredients:

• 1/2 C chopped carrot (1)
• 1/2 C chopped red sweet pepper
• 1/4 C sliced green onions (2)
• 1 TBSP heart healthy light butter spread (Smart Balance light or Promise Light)
• 1 10 and 3/4 oz can condensed cream of chicken soup, fat free and reduced sodium
• 1 8- or 9- oz package frozen artichoke hearts, thawed and cut up. If you cant find frozen use canned.
• 1 and 1/2 C chopped cooked turkey or chicken
• 1 C wild rice or brown rice, with out seasoning packet
• 1/2 C shredded mozzarella cheese
• 2/3 C skim milk
• 1/2 tsp dried thyme, crushed
• 2 slices turkey bacon (optional), cooked and fat drained
• 3 TBSP grated Parmesan cheese

Directions:

1. In a large skillet cook carrot, sweet pepper, and green onion in butter until the carrot is crisp and tender. Remove from heat. Stir in chicken soup, artichoke hearts, turkey, rice, mozzarella cheese, milk, thyme, and bacon. Transfer turkey mixture to a 2 qt rectangular baking dish. Sprinkle with Parmesan cheese.
2. Bake, covered, in a 350 oven for 20 minutes. Uncover and bake about 20 min more or until bubbly. Let stand for 10 minutes before serving. 

Make ahead directions: Prepare as above through step 1. Cover and refrigerate for up to 24 hours. Bake, covered, in a 350 degree oven for 30 minutes. Uncover and bake about 20 minutes more or until bubbly. 

Nutrition Facts (before substituting regular margarine or butter with light butter, before substituting cream soup with fat free cream soup, and before substituting regular bacon with turkey bacon) 

248 cal, 11g total fat (5g sat fat), 47mg cholesterol, 611mg sodium, 18g carb, 3g fiber, 18g protein.

Daily values: 75% vit A, 41% vit C, 19% calcium, 9% Iron

Exchanges: 1/2 Vegetable, 1 starch, 2 lean meat, 1 fat

Top 10 Super Foods

It is important to eat a variety of foods (and colors of foods) every day. Which foods should you try to eat every day? The following is my top 10 choices of nutrient dense foods.

1. Beans and Legumes: The best beans and legumes that you can eat are black beans, red beans, and edemame (soy beans which are really legumes). These beans are high in fiber, iron, protein, and contain cancer fighting antioxidants. As a general rule, the more rich in color a food is, the more nutrients it has. 

2. Berries: Their color is indicative of their high level of antioxidants.  

3. Soy products: Soy intake has been shown to lower the risk of heart disease. These foods are rich in antioxidants, fiber, and protein. In fact, soy milk has as much protein as cow's milk but contains 0mg of cholesterol.  Try substituting animal products with soy products such as soy milk, soy cheese (known as Tofu), and edemame at least once per week.

4. Broccoli: Not only is this veggie high in fiber but is a dairy-free source of calcium. Like many of the foods on this list, it contains anti-cancer properties known as phytochemicals. These phytochemicals also boost the immune system. Broccoli is related to cabbage, kale, cauliflower, and Brussles sprouts which are also blessed with the above nutritional benefits. 

5. Whole grains: The fiber found in whole grains may lower the risk of heart disease, cancer, diabetes, cholesterol, and high blood pressure. Some examples of whole grains are quinoa, oats, brown rice (which is gluten free), and whole wheat products. 

6. Almond Milk: At only 40 calories per unsweetened cup, this low calorie drink can help enhance bone health and aid in weight loss, diabetes management, and heart disease. It contains more calcium than cow's milk (45% of the daily value vs.  30% in cow's milk). It contains 0mg cholesterol, filling fiber, and healthy monounsaturated fat which helps to keep you feeling full and prevents blood sugars from increasing rapidly. Try replacing 1 glass of cow's milk per day with almond milk.

7. Salmon: The brain boosting power found in this fish is due to the high amount of polyunsaturated fatty acids known as Omega-3's. These fatty acids have been shown to reduce inflammatory diseases such as arthritis and may play a role in reducing the incidence of cancer, heart disease, and depression. 

8. Dark green leafy veggies like spinach: The darker the green, the greater the nutrition. For example, spinach contains fiber, magnesium, vitamin A, vitamin K, Iron, calcium, and potassium. Replace your iceburg lettuce with a romaine and spinach mixture to enhance the cancer fighting properties of your salad today!

9. Fat free dairy like yogurt: Many varieties of yogurt are now fortified with pre and probiotics which are the good bacteria that help our digestive systems. Fat free yogurt can help with weight loss because it is a good low calorie snack that also contains protein which helps keep you full. Dairy is a good source of calcium which plays an important role in bone health. 

10. Water: Dont underestimate the power of a glass of water. A well hydrated body has healthy teeth, skin, and possibly body weight. Tap water is usually fortified with fluoride which keeps our teeth strong and healthy. Additionally, water keeps our skin moist, is a crucial component of your body's metabolism, helps curb cravings, and keeps you feeling full and energized. Be sure to drink at least 8 ounces of water per day. If you are thirsty you are already dehydrated.

Super food supper

Baked salmon and rice with Raspberry and spinach salad

Serves 4

Ingredients:

• 4 Salmon fillets (3 oz each)
• Cajun seasoning, to taste
• 2 cups brown (or wild) rice or quinoa (1/2 cup per person)
• 2 cups romaine lettuce
• 1 cup fresh spinach leaves 
• 1/4 cup frozen edemame, thawed and shelled 
• 1/2 cup frozen berries, thawed and sliced
• Kraft light raspberry vinaigrette dressing (2 TBSP per person)
• 2 ounces of sliced almonds (1/2 ounce per person)

Directions:

1. Preheat oven to 350
2. Place salmon fillets on a Pam sprayed cookie sheet (with tinfoil under them if desired), skin side down (for skinless fillets, do not worry which side is on bottom). Shake Cajun seasoning on top of salmon. Bake for 20-25 minutes or until flakes are easily removed with a fork. 
3. Meanwhile, prepare rice according to instructions on container. 
4. Mean while prepare salad by combining the remaining ingredients, except dressing, in a bowl and tossing. Help your kids form healthy habits by serving 2 TBSP salad dressings on the side in small cups.

Sources: HyVee Seasons Healthy Living Recipes cook book

Healthy and Creamy Chicken Fettuchini Alfredo

I was skeptical to try this myself but I am glad that I did. To this day, my boyfriend has no clue that this was made without any cream. Just try it, you have nothing but calories and saturated fat to lose.

How to turn a dish that is the antithesis of health food into a dish that is the epitome of health food:
This recipe replaces cream with tofu, which is just cheese made from soy milk. Tofu takes on the flavor of whatever you cook it in. By using tofu instead of cream you replace saturated fat with cancer fighting plant proteins, heart healthy fiber, and anti-aging antioxidants.

Creamy Chicken Fettuchini Alfredo
Serves 2 very saucy portions

Ingredients

• 2 chicken breasts (about 3-4 ounces each), cut into strips
• 1 package light tofu
• Skim milk, as needed
• 3 garlic cloves, peeled and minced
• Black pepper, to taste
• 1/3 cup Parmesan cheese
• 1 small can of mushrooms (or larger if using in place of chicken), also you can use fresh mushrooms
• 2 Tablespoons smart balance light butter spread
• 1 package of shiritake noodles (see my grocery list tab for more info) or 1 cup cooked fettuchini noodles

Directions

1. Boil water if using regular pasta, cook according to direction on package. If using shiritake noodles, drain and rinse noodles. Let sit in strainer in order to help drain water from the surface of noodles. Toss noodles every 10-20 minutes to help remove moisture.
2. Put tofu in blender along with 2 Tablespoons milk, blend until no lumps are left. Add milk as needed in order to fully blend tofu. Add Parmesan cheese and blend until combined.
3. Peal and chop garlic, cut up chicken, and drain can of mushrooms.
4. Heat a large skillet and melt 1 Tablespoon of Smart Balance. Add garlic, mushrooms, and chicken. Cook chicken on medium to medium high heat about 5 minutes, flip chicken and finish cooking chicken. Make sure chicken is fully cooked before adding tofu mixture.
5. Add tofu mixture, thin out to desired consistency using milk. Taste the mixture, if needed add second tablespoon of butter spread. Add pepper to taste.
6. Add pasta or shiritake noodles to mixture. Continue to cook until heated.

Enjoy! 

You will eat this again! 

Leah Lunch: Fruity chicken wrap and my signature salad

The following is for 1 meal (1 serving). Adjust recipes accordingly. The salad always gets rave reviews. (Sorry, no pictures today)


Wrap ingredients:

• 1 low calorie wrap, like la tortilla factory ones (I used a small one because I was going to have salad with it)
• 6 large black grapes, sliced in half
• 1 wedge of The Laughing Cow Light Cheese (I used Swiss)
• 1/2 of a Cuttie (Clementine), pealed and segmented
• 1 Tablespoon Kraft Light Raspberry Vinaigrette
• 1.5 ounces of deli chicken or baked chicken breast, cut into strips

Directions: Spread cheese on wrap then add other ingredients. Fold bottom of wrap up about 1/4th of the way over toppings. Holding the bottom of the wrap in place, fold one side of the wrap over the other toppings. I use some of the cheese to keep the wrap together once its finished.


Salad Ingredients

• 1- 2 Tablespoons (or less) of Seasoned Rice Vinegar, a little goes a long way
• Olive oil cooking spray, just enough to coat the top of the lettuce. Do not drowned your lettuce!
• 1-2 cups Romain lettuce
• 1/4 cup Raw tomatoes, diced OR 2 tablespoons dried cranberries (Higher calorie choice, 1/3 cup is 130 calories)
• 10 grams (about 2-3 tablespoons) Fiber One Original cereal (about 20 calories) OR 1/2 ounce sliced almonds ( around 80-100 calories )
• 1 Tablespoons of red onion, finely diced. Even if you don't like onion, you really need it in this salad for the full flavor.
• 2 Tablespoons Fat Free Feta Cheese (Presidents brand is best)
• Dash garlic powder, oregano, and pepper
• Optional: 1/8th of a Slimacado (1/3 the calories of a regular avocado, at HyVee by the regular avocados)

Directions: Throw it all together!