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!

Protein Packed Pumpkin Pie Cheesecake

I have found this to be much easier than making a regular cheesecake. I love pumpkin all year round.

Ingredients

Crust

1/2 cup Fiber One Cereal (original) crumbs, use a blender or food processor

2 TBSP Smart balance spread

1 TBSP Splenda brown sugar blend

Filling

• 1 can pumpkin puree (not pumpkin pie mix)
• 1 small package fat free cottage cheese, pureed using a blender or food processor
• 1/2-3/4 cup Splenda, to taste
• 1/2 cup egg beaters or egg whites (4 egg whites)
• 1 tsp vanilla

Directions

1. Preheat oven to 350 degrees
2. Melt butter in microwave (about 30 seconds)
3. Crush fiber one cereal in blender.
4. Combine crust incredients then press mixture into a pie tin.
5. Bake for 5 minutes.
6. Make cheese cake filling by combining all filling ingredients in mixing bowl, except Splenda. Mix all ingredients to combine, then add Splenda. Do not over stir mixture once Splenda is added. 
7. Pour mixture into pie crust. Lightly tap pie on counter to release air bubbles before putting it in the oven. 
8. Bake for about 45 minutes.

Flat Branch Offers a Few Truely Healthy Dishes

Flat Branch has made a few changes to their menu and recipes. After my trip there this past weekend, I learned the following:

The menu item called the "Paleo Platter" consistes of your choice of meat and a large side of sauteed vegetables.

The side choice "sauteed vegetables" consistes of onions, yellow squash, red and green peppers, and broccoli. In the past, oil was used to sautee the vegetables. Now they are sauteed in vegetable broth with garlic and other seasonings. They are soooo good!

Another menu item that is a good option is the "roasted vegetable and hummus wrap". The actual wrap probably contains the majority of the calories from this meal so its best to share this with a friend. Or, if you are willing to take a few odd stairs, you could it eat the wrap like me and disect it so that you only eat the inside.

I am definetly going to try sauting vegetables at home using vegetable broth and garlic now.

10 Ways to Eat Eggplant

Popular fall vegetables include squash, eggplant, and pears.

The following tips are from Fruits and Veggies More Matters.

Curry. Cut eggplant into cubes and add to your favorite curry sauce and simmer until tender. Serve over brown basmati rice or quinoa.

Stir-Fry. Add eggplant to your stir-fry early on [along with other hard vegetables] so it cooks thoroughly.

Baba Ganoush. As a snack: serve Baba Ganoush with pita chips or veggies. In a sandwich: fill a pita with Baba Ganoush, mixed greens and tomatoes.

Roast, Peel and Serve over Pasta. Roast a small eggplant. Cool. Peel and cut into cubes. Add to tomato sauce with fresh basil. Serve over pasta.

Eggplant Pizza! Top a pizza with cubes of eggplant. Add tomatoes, black olives and red onion. Delicious!

Bread, Bake and Serve. Slice eggplant into rounds. Dip into beaten egg whites, then in bread crumbs. Sprinkle with Parmesan cheese and bake until tender. Serve on rolls with mixed greens, tomato slices and black olives.

A New Kind of Kebob. Add a little something new to your kebobs. Cut eggplant into cubes and add along with your usual kebob favorites.

Appetizing Appetizers? Absolutely! Eggplant Bruschetta will be a hit at your next party.

Eggplant Lasagna. Slice an eggplant lengthwise into thin slivers and use in lasagna in place of noodles.

Ratatouille. Ratatouille is a great way to enjoy eggplant and other summer vegetables. Serve with crusty bread for a delicious meal.

  

Roasted Squash and Eggplant Casserole with Chicken

Serves:  6
Preparation Time: 45 minutes
1 large yellow squash 1 medium eggplant 1 ½ tablespoons olive oil 1 tablespoon balsamic vinegar 1 fresh lemon, juiced 4 cloves garlic 1 teaspoon fresh parsley Black pepper to taste ½ cup fresh basil, chopped 2 medium size chicken breasts, pre-cooked and cubed 1 cup canned tomato sauce
Directions: Preheat oven to 350 degrees. Slice squash and eggplant lengthwise. In a bowl mix the oil, vinegar, lemon juice, garlic, parsley, black pepper. Brush squash and eggplant with this seasoning mixture. Grill the vegetables for 2 to 3 minutes on each side, or roast them in the oven under the broiler. Arrange squash, eggplant, basil and chicken in an 8×8 cooking dish and cover with tomato sauce. Heat in the oven 20 to 30 minutes or until thoroughly heated.
1 Cup of Fruits and Vegetables per Serving
Nutrition Information per Serving:
calories: 158 Total Fat: 5.4g Saturated Fat: 1.0g
Cholesterol: 40mg Sodium: 292mg Carbohydrates: 12g Dietary Fiber: 5g
Protein: 17g
Each serving provides: An excellent source of vitamin C and a good source of magnesium, potassium, folate and fiber.

Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.


(keep an eye out within the next month for blogs on squash and pears)

The above was provided by Fruitsandveggiesmorematters.com

Leah Lunch: Italian can be healthy!

Chicken Parmesan with garlic bread, pasta, and Italian salad:

Chicken Parmesan:

Ingredients 

• 4 Chicken breasts
• 1 Jar Classico "Tomato Basil" pasta sauce
• 50 calories per serving instead of 100 calories per serving of traditional pasta sauce 
• 4 White cheese slices, 2% milk
• Cheese slices help with portion control.
• Feel free to measure out shredded mozzarella cheese. Just know that 2% cheese slices tend to be less calories (~45 calories) than 1 serving of shredded mozzarella cheese (~80 calories).  

 Directions

1. Preheat oven to 400 degrees.
2. Add half the jar of pasta to a oven safe container.
3. Add the chicken breasts
4. Add the rest of the pasta sauce
5. Cook covered for 45 minutes or until chicken is fully cooked inside
6. Add 1 slice of cheese over each chicken breast and put back in the oven for 15 more minutes or until cheese is melted and golden brown on top.
7. Enjoy!

Garlic Bread:

Ingredients

• Wheat bread
• Use slices of 45 calorie Sara Lee bread for portion control
• "Light" or "Lite" butter spread like Promise or Smart Balance. 
• These are half the calories of the regular Promise or Smart Balance spreads. 
• 2 Garlic Cloves, minced or 2 teaspoons canned minced garlic 

Directions

1. Use only 1/2 to 1 tablespoon of light butter spread per piece of bread, spread on the bread.
2. Add garlic on top of each piece of buttered bread
3. Toast bread in oven or toaster oven for about 5 minutes or until golden brown.

Pasta

Ingredients

• Ronzoni Smart Taste pasta
• This is white pasta with the benefits of wholegrain pasta. It has 5g of fiber, 6g protein, plus Calcium and vitamin D. 
• There is also 0mg of sodium and 0mg of cholesterol.

Directions:

1. Cook according to instructions on package. Serve with Chicken Parmesan.

Italian Salad

Ingredients

• Romain and iceberg mix lettuce
• Artichokes, canned
• Black olives, canned
• Tomatoes, sliced
• Onions, sliced
• Parmesan cheese
• Kraft fat free Italian dressing

Directions

1. Combine the following in a salad bowl and toss
• Romain and iceberg mix lettuce
• Artichokes, canned- drained
• Black olives, canned- drained
• Tomatoes, sliced
• Onions, sliced
2. Distribute salad in separate containers then add 1 serving of Parmesan cheese and 1 serving of salad dressing.

Enjoy your light Italian meal. We all loved it here!

Health Benefits of Cinnamon

Since fall is finally upon us, I think this is a good time to start talking about cinnamon.

Aside from being extremely flavorful, 1 teaspoon of ground cinnamon contains 6 calories, 1.4 grams of fiber, manganese, and calcium.  The flavanoids in cinnamon act as antioxidants to help fight free radicals.

American culture commonly uses cinnamon in sweet dishes. In the Eastern world cinnamon is added to spicy dishes such as curries in India, and braised dishes in China and Vietnam.

To maximize cinnamon's flavor, you can add it to hot oil, butter, or water. If using this technique, only use a small amount of cinnamon because it is potent.

Here are some healthy recipes you can try using cinnamon....

Peas- Mushroom Pilaf
- Developed by Madhu Gadia, MS, RD, CDE
- 8 servings per recipe

• 1 cup basmati rice or brown basmati rice
• 2 Tablespoons Canola Oil
• 1/2 teaspoon cumin seeds
• 2-3 cinnamon sticks
• 2 bay leaves
• 1/2 cup onion, thinly sliced
• 4 ounces mushrooms (about 1 cup), sliced
• 2 cups water
• 1 teaspoon salt
• 3/4 cup frozen peas, thawed
• 1/4 cup roasted cashews (optional)* 

1. Wash rice in two to three changes of water, then soak in cold water for 15 minutes and drain.
2. Heat oil in saucepan over medium heat.
3. Add cumin seeds, cinnamon sticks, and bay leaves, cooking until cumin seeds are golden brown
4. Add onions and cook until golden brown, then mushrooms and cook 2 to 3 minutes, until wilted.
5. Add rice and peas, gently stirring and cook about one minute. Add water and salt.
6. Bring mixture to a boil then reduce heat and simmer for 12-15 minutes, until rice is cooked and water is absorbed.
7. Cover until ready to serve.
8. Fluff with fork and garnish with cashews, if desired

Nutrition facts per serving: Serving size: 1/2 cup.
Calories 140, total fat 3.5g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 290mg, carbohydrates 26g, fiber 2g, sugar 1g, protein 3g.
* Does not include cashews



Double Cinnamon Chicken Chili with Sweet Potatoes
- Developed by Karen Ferries, RD
- 4 servings per recipe

• 4 six-ounce boneless, skinless chicken breasts
• 3 cups low sodium fat free chicken broth
• 1 small (two ince) cinnamon stick
• 1 small onion (about 1 cup), diced
• 1 Tablespoon extra virgin olive oil
• 1 medium to large sweet potatoe, coarsely grated
• 1 cup black beans, rinsed and drained
• 1 cup crushed low sodium tomates
• 1 teaspoon molasses
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• Pepper to taste

1. Bring chicken broth with cinnamon stick to a boil in medium pot, lower heat to simmer and gently poach chicken in broth for about 7 minutes or until cooked through.
2. Remove and shred chicken, reserving poaching liquid.
3. in a medium pot, cook onion in olive oil over medium heat for 3 minutes until softened. Add about 2 tablespoons water to prevent browning.
4. Add reserved poaching liquid, sweet potato, black beans, tomatoes, molasses, cinnamon, ginger, and shredded chicken.
5. Bring to a boil, then decrease heat and simmer for 25 minutes.
6. Remove cinnamon stick, season to taste and serve.

Nutrition per serving: Serving size 1 and 3/4 Cup
Calories 330, total fat 6g, saturated fat 1g, trans fat 0g, cholesterol 100mg, sodium 560mg, carbohydrates 22g, fiber 6g, sugar 3g, protein 45g.



This blog and its recipes were gathered from the ADA times, Autumn 2009, page 19.

Fish and Seafood Safety: How to buy and cook it safely

Tips for Safely Buying Fish and Seafood:

• Only buy fish that is properly refrigerated (below 40 degrees Fahrenheit).
• Look for shiny and firm flesh with a fresh odor; do not purchase if separating from the bone or if there is an overly "fishy" odor.
• Avoid packages of frozen seafood containing ice crystals. This is a sign the seafood has previously thawed and been re-frozen.
• Pick out seafood toward the end of your shopping trip and ask to have it bagged separately from other groceries.

Once you get home, refrigerate or freeze your purchase immediately.

Tips for Storing Seafood:

Fresh Seafood

• Refrigerate seafood immediately below 40° F after buying. Wrap fresh seafood in cellophane or air-tight containers
• Store live clams, oysters, mussels, crabs, lobsters and crayfish in well ventilated containers and cover with a damp cloth or paper towel

Frozen Seafood

• Store frozen seafood immediately at 0° F after buying or until ready to use. Keep it in the original moisture and vapor-proof packages

Tips for Preparing Seafood:

Fresh Seafood

• Keep raw and cooked seafood separate to avoid cross-contamination.
• Use two separate cutting boards, one for raw seafood and the other for cooked seafood

Frozen Seafood

• Follow the same preparation techniques for frozen seafood as for raw seafood
• Prepare frozen seafood according to package directions.
• Defrost frozen seafood in the refrigerator, under cold running water, or in the microwave--never on the counter

Cook fish until it is opaque and flakes easily with a fork


This blog was adapted from an original article published by The American Dietetic Association website, Produced by ADA's Public Relations Team

Leah Lunch: Zero Calorie Noodles

The noodles and pasta we usually eat have an average of 200 calories per 1/2 cup. Wouldn't it be great if they didn't have any calories. Such a food has arrived in America.

How is it possible that these noodles have 0 calories? According to the company that produces them, they are made from yam fiber and water. As we know, fiber is not absorbed and therefore has no calories.

Be aware that eating too much of anything that is not digestible will result in some unwanted digestive side effects.

Where can I find them?
Although no stores carry these noodles in Missouri, you can order them from the 0 Calorie "No0odles" website.

How do they taste?
We tried them today. We used them in chicken stir fry (recipe below) and thought they tasted like every other Asian noodle we have ever eaten.

They arrive precooked and do not look especially appetizing. Don't let that deter you from trying them. They don't really have a flavor of their own and will absorb the flavor of the foods they are cooked with.

How much do they cost?
We purchased "8 oz. NoOodle Angel Hair (2 per case)" which came to $13.81 after shipping.


Chicken stir fry with 0 calorie No0odles:

• 1-2 Chicken breast(s), cut into cubes
• Frozen stir fry blend vegetables (and any other frozen, fresh, or canned vegetables of your choice!)
• 1 Package of 0 calorie No0odles
• Pam cooking spray
• 2-4 Tablespoons of Teriyaki Sauce

1. Cook the chicken:
• Start by heating up a large skillet or wok.
• Once heated, spray skillet with Pam and add the chicken. 
• Cook the chicken completely. If you are unsure, cut the largest piece of chicken to make sure there is no pink inside.
• Remove the chicken from the skillet and place on a plate.
2. Cook Vegetables:
• Cook frozen vegetables until tender.
• If using a combination of frozen and fresh vegetables, add the fresh vegetables after the frozen.
• Always add tomatoes after all the other vegetables have finished cooking.  
3. Add the cooked chicken and the No0odles to the skillet with the vegetables. 
4. Add the sauce to the skillet
5. Once all components are mixed and hot, meal is ready to be served.  

If you are skeptical of these noodles you can make the above recipe without them. Stir fry can be very healthy if you watch the sodium in the sauce.

How 60 Calories Can Give You 60% of Your Daily Fiber!

Fiber comes in 2 forms:

• Insoluble fiber is found in the skins of fruits and vegetables.
• It helps promote digestive health.
• Example: Apples, dark green leafy vegetables, etc.

• Soluble fiber is found in the inner portion of fruits, whole grains, and vegetables. 
• It helps promote heart health.
• Example: Oatmeal, Whole grain cereals like Cheerios and Fiber One, inside of apples, etc.  

• Both types of fiber help with weight loss because fiber remains in your stomach for a long time and helps to keep you feeling full.

Tips to get more fiber:

I have come up with multiple uses for a very fiber rich cereal that I'm sure we are all familiar with...

The Original Fiber One cereal contains 57% of your daily fiber in a 60 calorie serving (1/2 cup per serving).  Although 1/2 cup may not seem like a lot, the 14g of fiber will make you feel full.

1. Use on top of salads in place of using fried Chow Mein noodles or croutons.  
• 1/2 cup of fried Chow Mein noodles has 130 calories, 5g of fat, and 0g of fiber.
• 1/2 cup of cereal has half the calories of the Chow Mein noodles
2. Use it to make oatmeal:
• At only 60 calories per serving, it will have less calories and more fiber than plain and low sugar oatmeal 
• Combine 1/2 cup of cereal and 1/2 cup of water (or milk).
• Let soak for 2 minutes. Stir.
• Microwave for about 1 minute.
• Stir again and let sit for another minute to finish absorbing the water.
• Add some flavor with Splenda, fruit (dried or fresh), nuts, or sugar free maple syrup
3. Use to make yogurt parfaits:
• Much more fiber and 100% less sugar than granola
• Inside a small cup alternate between 1/4 cup of of fat free vanilla yogurt and 1/4 cup fresh or frozen berries.
• Add the cereal to the top layer.

Can you think of more ways to use this cereal? If so, please post a comment and share with us!

Guilt Free Banana Oatmeal Cookies

These low calorie cookies may help satisfy a dieter's sweet tooth. These cookies could also be a quick breakfast for busy kids and parents on the go.

What you need: Recipe yield 24 cookies

• 2-3 ripe bananas
• 2 1/4 Cup rolled oats
• 1/3 Cup canola oil
• 1 egg white
• 1 teaspoon vanilla extract
• 1/3 Cup dried fruit
• Optional- nuts, powdered peanut butter, or chocolate chips (although the dietitian in me says "no to the chocolate chips", the human-being in me says "they taste really good").  
• Back to being a dietitian... if you add the chocolate chips,  I would not recommend eating them for breakfast.

Directions:

1. Preheat oven to 350 degrees F (175 degrees C).
2. In a large bowl, mash the bananas. Stir in oats, oil, egg white, vanilla, and optional ingredients.
3. Mix well, and allow to sit for 15 minutes. If you do not let them sit the oats will not absorb the oil and egg. It would be like eating oat meal before you cooked it. In other words, do not skip this step.
4. Drop by teaspoonfuls onto an ungreased cookie sheet.
5. Bake for 20 minutes

Nutrition Facts (without optional ingredients): 1 cookie contains 55 calories, 3g total fat, 0g saturated fat, 2g monounsaturated fat, 1g polyunsaturated fat, 5g total carbohydrate,  1g fiber, <1g protein, 30mg sodium


This recipe was modified from the section Cookies For Calorie Counters on allrecipes.com

Leah Lunch: Smoothie Day!

Many studies have shown that eating protein at breakfast can help you feel less hungry throughout the day.

It is important to know that just because a smoothie contains seemingly healthy ingredients, they can still be up to 300 calories or more depending on what you add and how much you drink.

Smoothies from restaurants can be deceptively high in calories.

Chocolate, peanut butter, and banana smoothie: Makes 1 large serving

• 1 packet of "No sugar added" hot chocolate powder
• OR substitute the hot chocolate for chocolate protein powder
• 1 banana, Peeled then frozen
• 1/2-1C Skim milk plus
• Optional- 2 tablespoons of "P2" Powdered peanut butter

Directions: Add the frozen bananas and the milk to a blender. Blend until smooth. Use a spoon to stir in the hot chocolate powder and the powdered peanut butter. Blend again until combined.

Nutrition Facts:  ~230 calories without powdered peanut butter and protein powder.

About the Ingredients:

• "No sugar added" hot chocolate- At 50 calories per serving, this is half the calories of regular hot chocolate mix.
• I find that the "diet" hot chocolate mix, at only 25 calories per serving, does not taste as good and is less satisfying when you are craving chocolate. 
•  "P2" powdered peanut butter- At only 45 calories per serving (2 Tablespoons), it has less than 1/4th of the calories as regular peanut butter which contains 200 calories per serving (2 Tablespoons).
• P2 contains 5g of protein, which is the same amount of protein in regular peanut butter
• It is lower in calories because it doesn't contain all the fat that regular peanut butter has.
• Just add water to the powder and it becomes spreadable
• P2 can be found in the health food section at HyVee (this is the ONLY place to get it).
• It costs $5.00 for a 14 serving bottle
• It comes in 2 flavors: original and chocolate
• Skim milk plus- At only 80 calories, it is the same as skim milk but has the consistency of 2% milk.
• This is found at Gerbes.
• It has an orange cap and an orange label (be careful not to pick up the 1% milk which has a yellow cap).

Strawberry-banana orange juice smoothie: Makes 3 servings

• 1 16-ounce bag of frozen strawberries, NO SUGAR ADDED!
• 1 banana, peeled then frozen
• 1-2 cups Orange Juice, "Light/ no sugar added"
• Optional- vanilla protein powder
• Optional- Fat free vanilla yogurt. (Dannon fit and active has the least amount of added sugar)

Directions: Add the above at once. Add additional orange juice if needed.

Nutrition Facts: ~130-150 calories without optional ingredients

About the ingredients:

• "Light/ no sugar added" orange juice- At 50 calories per cup, this orange juice is half as many calories as regular orange juice but still tastes great.

A word about protein powders:

To make the above smoothies into a breakfast meal, add a scoop of protein powder. Not all protein powders are created equal.

Protein powders are commonly known for coming in vanilla and chocolate flavors but there are also flavorless options.

When looking for a protein powder make sure it fits the following criteria:

• Less than 150 calories per serving or scoop
• Less than 5 grams of fat per serving
• Less than 5 grams of sugar per serving
• At least 20 grams pf protein per serving
• MUST be made from whey protein isolates because whey has a complete source of protein.
•  A complete protein is one that provides the essential (meaning must come from foods) amino acids.

Where to buy protein powders:

• Complete Nutrition in the Columbia mall has a good selection and they will even let you taste them.
• GNC in the Columbia mall
• Some grocery stores and Walmart have protein powders
• Wherever you go, you must check for the above criteria

In summary:

When adding protein powders to your smoothie you are making them a meal because you are adding at least 130 calories (good calories are still calories).

When making as a dessert I strongly suggest leaving out the protein powders.

You can use what ever ingredients you want in these smoothies, you do not have to add all of the ones i have suggested.

If you try these smoothies, let me know what you think! 

Quick and easy tips on how to add more veggies to your diet

5 a day, that's how many fruits and vegetables we are supposed to eat daily. 

Many people think "eating more vegetables" means adding a vegetable side dish which can take more time and effort.

The solution... Make entrees that include vegetables in the recipe...

Mexican Dishes: 

• Quessadilla (using one of the wraps from Sept 9th's Tasty Tuesday blog)
• Fajitas
• Tacos
• Veggies to add: onions, peppers, tomatoes, salsa and or pico de gallo, 1-2 Tablespoons of guacamole, and black beans (which is technically a legume).

Asian dishes:

• Stir fry
• Fried rice
• Any entree with sauce makes eating veggies more tasty for those picky eaters.
• Veggies to add: water chestnuts, baby corn, mushrooms, pea pods, green beans, bean sprouts, broccoli, onions, and edemame.

American dishes:

• Casserole
• Veggies to add: peas, onions, and mushrooms, spinach 
• Omelets
• peppers, onions, mushrooms, spinach, and tomatoes
• Sandwiches, wraps, and burgers
• Tomatoes, lettuce, onions, and pickles
• Grilled vegetable skewers
• peppers, onions, mushrooms, and cherry tomatoes
• Salads of course

Italian dishes:

• Spaghetti squash with red sauce
• Egg plant parmesean
• Pizza
• Pasta sauces 
• Lasagna
• Veggies to add: Spinach, tomatoes, artichokes, olives, mushrooms

Premade foods:

• Cook vegetables in the microwave and add them to your frozen dinners, soups, macaroni (with peas), and ramen noodles. 
• Frozen vegetable singles

For more ideas visit fruits and veggies more matters, they have tips for how to pick out in season produce, recipes, and much more.

Baking and Losing Weight

I don't know about you, but I love to bake. People think that losing weight means you are not able to bake, because after all, we like sampling our goodies.

Giving up some of our favorite foods is hard enough without having to give up some of our favorite activities too. 

When I feel the urge to bake but am worried about eating a whole batch of cookies, I look to my fur friends for inspiration. My dogs Louie and Bootsie are always grateful for my love of baking.

I know what you are thinking, "I cant believe she feeds her dogs cookies". Don't worry, the only cookies they get are homemade dog cookies.

Baking dog treats can help get that urge to bake out of your system without having to test your will power.

When baking for your dogs you need to be careful about what ingredients you use. Many recipes on the internet may not be healthy for your dog.

Ingredients that are safe include mint, peanut butter, vegetable and canola oils, oats and oatmeal, whole wheat flower, brewers yeast (which is not a leavening agent), active yeast, and regular white flour. 

Ingredients that are not safe include grapes, chocolate, garlic, and onions.

You should ask your vet or research recipe ingredients before feeding them to your dog.

Also, dogs are not immune to obesity. Many times a single batch of dog biscuits can be too much for one dog to eat. You might need to freeze half or give half to your friends' dogs.

Website with lots of good doggie info: dogtreatrecipes.org

Feel free to post recipes

Leah Lunch: Low Calorie Wraps

How many calories are in the wraps I usually buy?

• Chipotle's wraps are 300 calories each
• Taco bell's soft taco's are 200 calories each (for the small tortilla) 
• Many Mexican restaurants fry their tortillas (you could be getting 500 calories from tortillas alone when you order fajitas)
• At the grocery store, the wraps that look "healthy" (the green spinach wraps, whole grain/ fiber wraps) are between 150- 250 calories each.

Since an average meal for someone watching their weight (if they don't eat any snacks) should be about 350-500 calories, you can see that this does not leave very much room for nutritious stuff to fill these wraps with.

The solution...

• Flat Out wraps- 90 calories and 9g of fiber. These are my FAVORITE wraps because they are large and delicious. You can find these at HyVee by the deli counter. Its random, I know. They can be some what expensive and there are only about 6 per package, but they are worth it. 
• These are great sandwich wraps
• Aldi's has their own version of this for cheaper. (Located near the deli meats.)

• Mame Lupe Low Carb wraps- 60 calories each. These are smaller but more dense than the Flat Out wraps. These can be found at Gerbes.
• These are great for Mexican meals. 

• Smart and delicious, multi grain, soft wraps- 100 calories each and packed with 12g of fiber and 9g of protein.
• THESE WERE THE COMPANY FAVORITE!!!
• These and others like these can be found in the health food section of HyVee

The Recipe we made today:

1. One healthy wrap
2. 1 ounce of mozzarella cheese
3. 3 ounces Oven roasted deli chicken (less sodium than smoked or cured deli meats)
4. Fresh basil, to taste (courtesy of Dr. Hayes's and Nurse Abbey Old's gardens)
5. Fresh tomatoes, to taste (thanks again Abbey)

• Combine the first 4 ingredients and microwave for 30-45 seconds until cheese is melted.
• Add the tomatoes.
• Wrap it up!

We accompanied our lunch with some fat free yogurt and strawberries.

Each meal cost less than 5 dollars.


More Recipe Ideas:

• Use these wraps to make personal pizzas (regular pizza crust has a lot of calories). 
• Cook on broil and keep an eye on them because they will cook fast.
• Alternate to sandwich bread.
• Use these wraps when you make fajitas, tacos, or burritos
• Make tortilla chips with them by spraying them with some olive oil cooking spray and baking at 400 degrees for 10-15 minutes, until crisp.