Healthy Back to School Snacks

      As we head back to school, college kids, and little one a like there is one thing on our minds, snacks. School, work, sports and activities consume most of a student's time leaving no room for healthy snacks throughout the day. Chips, soda, candy all seem delicious, however, it is possible to be busy and still manage to eat healthy.

Here are some healthy snacks for any age:

Celery and Peanut Butter

Tip: Look for peanut butter brands that contain less ingredients such as Whole Foods Brand 365 Peanut Butter. The only ingredients in the peanut butter are nuts and salt. Whole Foods also offers organic peanut butter at an affordable price. Most peanut butters on the market contain harmful preservatives and hydrogenated oils which are extremely bad for you. So, stick to the natural stuff and you'll be just fine.

For those that do not like celery such as myself, try it with apples.

Fresh Fruits

My favorite combination of fresh fruits are blueberries, strawberries, bananas, grapes, and pineapple. You'll satisfy that sweet tooth without any added sugars.

Hummus and Pita Chips

Hummus is simply chickpeas mashed up with garlic, tahini, lemon juice and salt and made into a delicious dip. Most grocery stores sell Hummus combined with just about anything. There's Hummus with spinach and artichokes, roasted red pepper and many more. Chickpeas provide protein and hummus is a way to consume protein. This is also a very filling snack.

When buying pita chips, make sure to read the ingredients and avoid hydrogenated oils, artificial flavorings and harmful chemicals.

Instead of juice, drink water. Water keeps you hydrated throughout the day and is calorie as well as sugar free. There are a plethora of water brands available on the market and bottles even come in small sizes perfect for any lunchbox/backpack.

Traditional Easter Dinner that Won't hurt the Waist line

I love Easter Dinners with my family. When  I was a child, my mother would make Chinese rice and ham for dinner each year. When ever I asked her why Chinese rice, she would tell me it was the best combination with ham. Of course, I did not understand but played along. Now that I am older, we don't necessarily make Chinese rice and ham on Easter Sunday. Here's a recipe I discovered on Foodnetwork.com and thought I would try.

Tangerine-Glazed Easter Ham With Baby Carrots

Ingredients

• 1 (8 to 10-pound) smoked ham, bone-in, skin on
• Kosher salt and freshly ground black pepper
• 1 bunch fresh sage leaves
• 1/4 cup extra-virgin olive oil
• 1 cup (2 sticks) unsalted butter, cut in chunks
• 2 tangerines, sliced thin, seeds removed
• 2 cups tangerine juice
• 2 cups light brown sugar, packed
• 1 cup water
• 1/4 teaspoon whole cloves
• 2 cinnamon sticks
• 11/2 pounds carrots, peeled

Directions

Preheat the oven to 300 degrees F.
Put the ham in a large roasting pan, fat-side up. Using a sharp knife, score the ham with cuts across the skin, about 2-inches apart and 1/2-inch deep. Cut diagonally down the slashes to form a diamond pattern; season the meat generously with salt and pepper. Chop about 8 of the sage leaves and put it in a bowl; mix with the oil to make a paste. Rub the sage-oil all over the ham, being sure to get the flavor into all the slits. Bake the ham for 2 hours. Now there is plenty of time to bang-out the tangerine glaze.
For the glaze: Place a saucepan over medium heat. Add the chunks of butter, tangerines, tangerine juice, brown sugar, water, and spices. Slowly cook the liquid down to a syrupy glaze; this should take about 30 to 40 minutes.
After the ham has being going for a couple of hours, pour the tangerine glaze all over it, with the pieces of fruit and all. Scatter the remaining sage leaves on top and stick the ham back in the oven and continue to cook for 11/2 hours, basting with the juices every 30 minutes.
Scatter the carrots around the ham and coat in the tangerine glaze. Stick the ham once again back in the oven and cook for a final 30 minutes, until the carrots are tender, the ham is dark and crispy, and the whole thing is glistening with a sugary glaze.
Set the ham on a cutting board to rest before carving. Serve the carrots and tangerine glaze on the side.

Roasted Asparagus

Ingredients

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• 2 pounds fresh asparagus
• Good (extra virgin) olive oil
• Kosher salt, plus extra for sprinkling
• Freshly ground black pepper

Directions

Preheat the oven to 400 degrees F.
Break off the tough ends of the asparagus and, if they're thick, peel them. Place the asparagus on a baking sheet, drizzle with olive oil, then toss to coat the asparagus completely. Spread the asparagus in a single layer and sprinkle liberally with salt and pepper. Roast the asparagus for 25 minutes, until tender but still crisp.

Broccoli and Cheddar-Stuffed Potato Skins with Avocado Cream

Tip: You can substitute sour cream with plain, non fat yogurt if desired

Ingredients

• 8 small Idaho potatoes (about 2 1/2 pounds total), scrubbed and dried
• 4 teaspoons canola oil
• 1/4 teaspoon salt
• 8 ounces broccoli florets, coarsely chopped (about 4 cups)
• Cooking spray
• 3 pieces Canadian bacon, finely diced (about 3 ounces)
• 3/4 cup grated extra-sharp Cheddar (about 3 ounces)

Avocado Creme:

• 2 scallions, thinly sliced, greens reserved
• 1 medium avocado
• 2 tablespoons reduced-fat sour cream
• 2 tablespoons lime juice
• 1/4 cup cilantro leaves
• 1 clove garlic
• 1/4 teaspoon salt

Directions

Preheat oven to 450 degrees F.

Pierce potatoes several times with a fork and wrap in paper towels. Microwave on high for 13 to 15 minutes, until potatoes are cooked through. Remove from microwave and cool until potatoes are easy to handle. Slice potatoes in half lengthwise. Using a spoon, scoop all but 1/8 inch of the inside of the potato, leaving skin intact. Reserve scooped potato flesh for another use.

Brush both inside and outside of potatoes with oil and sprinkle with salt. Place potatoes, skin-side down, on a baking sheet and bake until skins are crisp and edges are golden brown, about 20 minutes.

In the meantime, prepare the filling. Steam the broccoli until crisp-tender, about 3 to 4 minutes. Drain and set aside. Spray a nonstick pan with cooking spray and preheat over medium-high heat. Add the Canadian bacon and cook until crisp stirring often, about 3 to 4 minutes. Reserve.

To make avocado cream, combine scallion whites, avocado, sour cream lime juice, cilantro, garlic and salt in the small bowl of a food processor and process on high until smooth. About 30 seconds.

Toss the broccoli with cheese and spoon filling evenly among potatoes. Lower oven to 400 degrees F and return potatoes to oven until cheese is melted, about 5 minutes. Spoon 1 tablespoon of the avocado cream on top of broccoli-filled potatoes, then top with scallion greens and 1 teaspoon crisped bacon bits.

Yield: 8 servings (1 serving equals 2 potato halves, 1 tablespoon avocado cream, 1/2 teaspoon scallions and 1 teaspoon bacon bits)

Per Serving:
Calories 180; Total Fat 10 g; (Sat Fat 3.5 g, Mono Fat 2 g, Poly Fat 1 g) ; Protein 8 g; Carb 15 g; Fiber 3 g; Cholesterol 20 mg; Sodium 380 mg

 And there you have a nutritious, yet, tasty Easter meal. Enjoy!

 

Nutrious Easter Meal Ideas

It's Easter morning and the kids (if you have any in the house) open their Easter baskets. They show you everything and automatically ask if they can eat the candy inside. Of course, because it's morning, one says no. I know this because when I was a young child my parents would tell me the same thing. Here are some recipe ideas for you to make with the kids or for your sweetheart on Easter.


Artichoke-Scrambled Eggs Benedict

Ingredients

• 8 canned artichoke bottoms, (1 1/2 cans), rinsed (see Shopping Tip)
• 4 teaspoons extra-virgin olive oil, divided
• 3 teaspoons chopped fresh oregano, divided, plus 4 sprigs for garnish
• 1/3 cup chopped pancetta
• 2 tablespoons reduced-fat mayonnaise
• 2 tablespoons nonfat plain yogurt
• 2 teaspoons lemon juice
• 1 teaspoon water
• 6 large eggs
• 4 large egg whites
• 2 tablespoons reduced-fat cream cheese, (Neufchâtel)
• 1/4 teaspoon salt

Preparation

1. Preheat oven to 425°F.
2. Toss artichoke bottoms with 2 teaspoons oil and 2 teaspoons oregano. Place them top-side down on half of a large baking sheet. Spread pancetta in an even layer on the other half. Roast until the artichokes are just beginning to brown and the pancetta is crispy, 12 to 14 minutes.
3. Meanwhile, whisk mayonnaise, yogurt, lemon juice and water in a small bowl until smooth. Beat eggs and egg whites in a large bowl.
4. Heat the remaining 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the eggs and cook, folding and stirring frequently with a heatproof rubber spatula until almost set, about 2 minutes. Remove from the heat and fold in cream cheese, the remaining 1 teaspoon oregano and salt.
5. To serve, divide the artichoke bottoms among 4 plates. Top each artichoke with equal portions scrambled egg, crispy pancetta and creamy lemon sauce. Garnish with oregano sprigs, if desired.

Shopping tip: Artichoke bottoms can be purchased in 14-ounce cans—found near other canned vegetables. If unavailable, substitute two 14-ounce cans rinsed and halved artichoke hearts.

Nutrition

Per serving: 282 calories; 19 g fat ( 6 g sat , 7 g mono ); 333 mg cholesterol; 9 g carbohydrates; 17 g protein; 3 g fiber; 737 mg sodium; 171 mg potassium.

Vegan Chocolate Cake 


My personal take: LOVE  this recipe! Tastes just like devil's food cake without all the harmful ingredients. You can choose to either make this cake, or purchase at your local Whole Foods Market.

Almond milk and maple syrup are the keys to this delectable treat. Perfect with Vegan Cocoa Glaze. To make a double layer or 9- x 13-inch cake, simply double the recipe.

Ingredients

1 1/2 teaspoons egg replacer (such as Ener-G Egg Replacer)
1 cup almond or soy milk
1/2 cup pure maple syrup
1/4 cup expeller pressed canola oil
2 teaspoons white or apple cider vinegar
1/2 teaspoon vanilla extract
1 cup all-purpose flour
1/2 cup whole wheat pastry flour
2 teaspoons baking powder
1/4 teaspoon salt
1/4 teaspoon baking soda

Method

Preheat oven to 350°F. Spray and flour a 9-inch round or square cake pan using olive or canola oil spray. Set aside. In a large bowl whisk together egg replacer, almond or soy milk, maple syrup, oil, vinegar and vanilla until completely combined. In a separate bowl, mix flours, baking powder, salt and baking soda, then add to bowl with milk mixture, stirring to combine. Pour batter into prepared pan. Bake approximately 35 to 40 minutes, or until done when tested with a toothpick.

Nutrition

Per serving (72g-wt.): 170 calories (60 from fat), 7g total fat, 0g saturated fat, less than 1g dietary fiber, 2g protein, 27g carbohydrate, 0mg cholesterol, 230mg sodium

Skinny Girl Margaritas: Low Calorie Drink with Lots of Flavor

      That's right, a margarita that tastes good and is good for you. I recently turned 21 and have tried a few drinks here and there but I am careful about consuming alcohol simply because of the high calorie content, not to mention fat and sugar content.

       The name of this concoction is "Skinny Girl Margarita." It's inventor so to speak is former Real Housewives of New York's very own Bethenny Frankel. I barely watched the Real Housewives of New York when it was on but towards the end, I did and was interested in Bethenny's drink. Though I've never tried it, it seems like it is indeed a good drink.

Here's what it's made of:

     Silver Tequila, lime juice (fresh squeezed), Triple Sec and lightly sweetened with agave nectar. The tequila is Blue Agave clear Tequila. Skinny Girl Margarita contains no high fructose corn syrups, artificial colorings and dyes. It's 100% natural. A 4oz glass of this concoction is just 100 calories as oppose to 500 calories of a traditional margarita.

Some customers say this drink is very bland. A way to spice it up is by adding some lime juice to it, or some lemonade. A few other suggestions are to add some fresh squeezed fruit juice to liven the taste a bit. After reading some of the reviews, I am more likely to add some natural sweetness to this drink.


Always drink responsibly.

Homemade Energy Bars

Energy bars now a days are packed with so many ingredients that one probably wonders if half the stuff in them are even good for oneself. Well, I came across a recipe that will for sure have you racing to the grocery store to get all the ingredients.

Tips: Add whatever you'd like to the mix, don't just stick to the ingredients in the recipe. If you don't like something such as dates, substitute them with raisins or your dried fruit of choice. Instead of margarine, use butter. Margarine is not good for one's health because it contains hydrogenated oils, trans fats and high amounts of saturated fats. I personally like Land O'Lakes Butter, it has two ingredients: cream and salt and nothing else.

Ingredients:

• Nonstick cooking spray
• 1-2/3 cups low-fat granola cereal
• 1 cup chopped pitted dates
• 1 cup flaked coconut
• 2/3 cup packed light brown sugar
• 1/2 cup whole wheat pastry flour
• 1 teaspoon ground cinnamon
• 1 15-ounce can pinto or Great Northern beans, rinsed, well-drained, and coarsely chopped
• 1/2 cup dark raisins
• 1/2 cup chopped walnuts or almonds
• 1/2 cup honey
• 3 tablespoons margarine or butter, melted
• 2 tablespoons canola oil
• 1 teaspoon vanilla
• 1/8 teaspoon salt

Steps:

1. Line a 13x9x2-inch baking pan with foil. Lightly coat foil with nonstick cooking spray. Preheat oven to 350 degrees F.

2. Combine cereal, dates, coconut, brown sugar, flour, and cinnamon in large bowl. Stir in beans, raisins, and nuts. Combine honey, margarine or butter, oil, vanilla, and salt in small bowl. Add to cereal mixture; stir until combined. Spread in prepared pan.

3. Bake in preheated oven for 40 to 45 minutes or until edges of bars are lightly brown and center is firm to touch. Cool completely. Use foil to lift out of pan; cut into bars. Makes 30.

4. Freeze bars, wrapped in foil, up to 3 months.

Nutritional Information:

Carbohydrate: 24g, Sodium: 90g, Fiber: 2g, Cholesterol: 18mg, Total Fat: 5g, Calories: 137, Protein: 2g.

Homemade Taste without All the Work: Nutritous Soups in Less than 15 Minutes

              Ever feel like eating a good bowl of homemade soup without going through all the work of making it? I know that in many instances that is exactly me. I don't cook much to begin with because I'm on always on the go. I don't like to eat out of a can, in fact I refuse to.
           If one reads the amount of preservatives, artificial things, LOTS of sodium and all the extra garbage added to those foods, one would never ever buy them again. I also do not like to buy soup in cartons for the same reason. Most frozen meals have the same amount of harmful chemicals as well as high amounts of sodium. 
              It wasn't until recently that I decided to try the Tabatchnick brand line of soups. I went grocery shopping for myself for the first time and as I was walking through the frozen foods section at Whole Foods I came across this brand of soups, it was $2.99 for a pack of two soups, 100 calories a pouch and the flavor I liked, Minestrone so I decided to give it a try.

          The result? I ended up loving it. I boiled it as stated on the box and when I tasted it, it did not taste like a frozen soup at all. It tasted like a freshly made soup. I simply poured it in the bowl after boiling it and ate with a piece of whole wheat bread. It was delicious and filling.
        I also tried the Vegetable soup one and liked it but had to add salt because it was too bland for my tasting. It contains no salt at all. The vegetable soup once flavored with a little salt, tasted just like a homemade vegetable soup that grandma would make. I paired it with an Asiago cheese bagel and some butter...mm mm perfect combination. It was also $2.99 at Whole Foods.

Tabatchnik offers a plethora of soups, from organic  soups to gluten free soups. There's a little variety for every taste out there.

Naked Bliss

Yes, I said Naked Bliss, but don't get too alarmed. I am talking about the Naked Juice Smoothie Brands sold at grocery stores everywhere. I was not a fruit smoothie type of person growing up. It wasn't until my sophomore year of  college that I decided to become more health conscious for my own well being.
So, I tried the Naked Juice Brand and absolutely loved it! I tried the strawberry banana smoothie one. It tasted like bananas more so than strawberries but I still loved it. The cost is certainly on the high end approximately costing one around $3.99 but let me tell you that it's worth it. One bottle will fill you up before you know it.

The plus side to this line of smoothie drinks is that it is made of 100% juice. There are no added preservatives, sugars nor are there any harmful artificial flavors or colorings. Naked Juice also comes loaded with veggies mixed with fruits for those wanting a more nutritious smoothie. Try Berry Veggie Machine, Green Machine, and Orange Carrot for a different blend of taste.

My two favorite of the Naked Juice brand are Orange Mango and Strawberry. I could drink them all day long. It's perfect if you're hungry and don't want to consume many calories. Each of the blends contains approximately 300-400 calories each, but you must remember that they are all natural calories.

For more information on Naked Juice Smoothie Blends check out Nakedjuice.com. 
So, go ahead, try one!

Pure Decadence for the Soul

Everyone I know absolutely loves ice cream. I am a big fan myself however, it is rare for me to eat it because it usually contains tons of sugar, a high amount of fats and no nutritional values. I recently looked at a container of ice cream in my refrigerator from Publix. It was their Premium brand. I was shocked to see that it contained high fructose corn syrup because in my mind, Publix is supposed to offer quality ingredients.

Nonetheless, I left it in my refrigerator and decided to not eat anymore of it. I discovered something that taste much better than Publix's Premium Ice Cream, something more figure friendly. It's called Purely Decadent. All of the products are made with coconut milk. At work, a lady from the company sampled three types of Purely Decadent ice cream: Cherry Amaretto, Mocha Almond Fudge and regular Coconut. My favorite of the three was regular coconut simply because I love coconut. However, the other flavors tasted very pure and were delicious as well. It was the best ice cream I had ever tasted.

Remember to eat in moderation, just because something taste good or is labeled "healthy" does not mean you can eat more of it. In fact, most ice creams labeled "no sugar added" actually contain sugar and sugar substitutes that are often harmful to one's health. When it comes ice cream, I say forget the diet stuff and sugar free stuff, if you're going to have ice cream, have the real stuff and enjoy it. Check out sodeliciousdairyfree.com for more information on the So Delicious and Purely Decadent Ice Cream products. They offer Gluten free ice creams as well as ice cream sandwiches and alternative products meaning sweetened with agave nectar (a natural sweetener and better alternative to cane sugar and corn syrup). The products can be found at Whole Foods, GreenWise Publix and most supermarkets.

Organic Frozen Foods that Taste Homemade

I'll be the first to tell you that I am not a fan of frozen foods. I love to cook and I'll admit that I love gourmet foods. The best cook I know is my aunt Aurea. She never fails to make a delectable meal while also keeping it healthy. While I cannot compare this line of frozen foods to that of my aunt's cooking (her food is of course better), I must say that it'll satisfy your taste buds and your figure. You'll have the nutrition you need without sacrificing your taste buds. 

The line I am referring to is Amy's Kitchen brand foods. Amy's offers a variety of frozen, organic meals from Indian to kids meals. The amount of ingredients in the meals is minimal meaning it is not packed with a bunch of preservatives and harmful fillers. All cheese and meats used are hormone free as they raised in pasture. These meals are perfect for college students to prepare, you simple cut some holes in the plastic and microwave at time printed on the box. Amy's Kitchen brand products can be found at Supermarkets everywhere. I have found them at Publix, Whole Foods and some Super Target stores. 

My absolute favorite Amy's Kitchen frozen meal is the vegetarian lasagna. It tastes like a freshly made piece of lasagna not like ice burn as most frozen foods do. 

Tip: some of  the foods labeled healthy, and fat free such as Smart Ones, aren't really healthy and are not what they claim. If one read the ingredients, it contains high fructose corn syrups, artificial fillers and preservatives which are not good for you at all. One of things I find interesting in the Amy's Kitchen brand frozen meals is that they do not contain high amounts of sodium like many other frozen meals do. Amy's contains less than 12% sodium per meal. So not only is it tasty, it's good for you as well. 

Organic Deli Style Food for the Soul

So this blog is entitled Good Food for the Soul, well, let me tell you that most of the foods I write about are foods and beverages that I have tried and loved. I have previously mentioned that I work at Whole Foods and while their prepared foods section offers a good selection of food, sometimes I just feel like eating something else. So, I head to Jason's Deli a few doors down which is really good for my soul. I'm always satisfied when I have food from Jason's Deli.

One thing that caught my eye about Jason's Deli was the variety of organic foods offered. 

Jason's Deli serves up some of the tastiest and healthiest sandwiches, soups and salads. There will be no reason for you NOT to return. Jason's Deli also offers a variety of vegetarian soups such as french onion soup and tomato basil. All the meats served are nitrite free and contain no artificial flavorings or colorings. 

Jason's offers a variety of different kid friendly meals made with organic ingredients. Not only will adults love this place but the kids as well! Let them try some mac and cheese or bow tie pasta with chicken and Alfredo sauce.They will surely love it!

My favorite sandwich from Jason's Deli is the chicken panini which consists of marinated chicken breast, provolone, basil pesto with pine nuts, roma tomatoes, organic spinach in between olive oil basted french bread. The sandwich comes with your choice of chips (organic blue corn chips, kettle cooked chips or baked chips and a pickle spear). This meal goes great with Martinelli's Apple Juice.  Go ahead, try Jason's Deli!

Jason's Deli is located in the Whole Foods Plaza in Wellington. There is also a location on N Congress Ave. across from the Boynton Beach Mall. 

Vegan Friendly Restaurant in Palm Beach County

As I was on my way home from having lunch with my aunt and friend, I passed by a little vegan restaurant right on Clematis Street in West Palm Beach between Rosemary Avenue and North Quadrille Boulevard.  

Working at Whole Foods, it's difficult to not know the definition of vegan or veganism. Vegananism is the practice of eliminating the use of non human animal products. This means, vegans do not consume cheese or milk products that come from animals as well as meats and other dairies.

Going back to the restaurant. It's called the Raw Kitchen. It's a bit on the pricey side with appetizers starting at $10 but the quality that one gets is really worth the price. A few of the entrees offered include Pasta Primavera with fresh zucchini spiral spaghetti, marinated in olive oil and a hint of garlic then topped with a variety of seasoned organic vegetables and a basil chiffonade. The Raw Kitchen also offers a veggie pizza with sprouted buckwheat crust, house made nut cheese, broccoli, mushrooms, tomatoes, olives, onions and basil. All products are organic meaning that they were grown free of pesticides.  

The Raw Kitchen also offers a variety of organic beers, alcoholic beverages such as mimosas and wines. 

The Raw Kitchen has received many positive reviews on it's meals and drinks. For more information on this restaurant go to southflorida.menupages.com and search for The Raw Kitchen.
This restaurant proves that one can still have tasty, healthy food without sacrificing one's taste buds.

 For some more information and an inspiring story of a woman named Eileen Chanin about the health benefits of becoming a vegan www.hippocratesinst.org.

Scroll down until you see her name.

Zero Calorie Teas

I am not a tea person. My aunt has tried to get me to try different teas and I just simply dislike them. I don't like the herby and bitter taste that it leaves. However, about 5 months ago I was introduced to a tea that I now absolutely Love! A friend of mine bought it at Starbucks and got me hooked. It's Passion Tea by the Tazo brand.

I have bought the packets you boil with some water, I have tried the bottled drink sold at Whole Foods Market and I have had the 8oz freshly prepared one at Starbucks. I must say that all three taste different even though they are all the same flavor of tea. I highly recommend the bottled Passion tea sold at Whole Foods. The best part about this tea is that it has all natural ingedients, zero calories and contain 0 caffeine. It's healthy and tasty! It's an Excellent alternative to juices, sodas and regular teas that contain calories and caffeine.

Ingredients in Tazo's Passion Tea: An infusion of water, hibiscus flowers, natural flavor, citric acid, licorice, lemon peel, cinnamon, rose hips, lemongrass, and fruit juice extract for color, erythritol, natural flavors, citric acid, REB A*

*REB A is derived from the stevia plant, Erythritol is a naturally-derived sugar substitute; it has minimal effects on health. When consumed in excess, it can cause gas, bloating and diarrhea. Read more at bodyecology.com.

A bottle will cost you $1.39, a pack of 20 tea bags $3.99 and an 8oz container at Starbucks approximately $1.86. 

If you choose to make your own tea by boiling a bag at home, add some Stevia sugar to your liking as an unsweetened tea may taste bitter.This product can be found at Starbucks, Whole Foods and online.

Tazo also carries two other caffeine free, zero calories teas entitled Zen (green tea) and Refresh (peppermint, tarragon and spearmint). I have not tried them so I cannot say what they taste like but try them if you would like. 

 

                     

Healthier and Wiser Soda Alternative

Soda products such as Pepsi and Coke contain the harmful substance found in batteries, battery acid to be exact. Phosphoric acid causes tooth enamel erosion with just slight exposure to it, imagine constant or daily exposure ie: daily can of soda. Not only does phosphoric acid damage your teeth, it also causes gastric lining erosion in which the mucuous membrane that lines your stomach become inflamed. There is no cure for gastric lining erosion. The best way to avoid it altogether is to eliminate soda from your diet.

Coke, also contains high fructose corn syrup, which has some negative health result such as weight gain, dental cavities, poor nutrition and increased triglyceride levels, which boost heart attacks risks. For more information on high fructose corn syrup, www.mayoclinic.com and search for information on high fructose syrup.

Let's do a quick comparison of the ingredients in Coke, and the ingredients of a better, less damaging soda, 365 Root Beer. 

Ingredients in Coke: Water, high fructose corn syrup, caramel color, phosphoric acid, natural flavors, caffeine.

Calories per 8oz serving size: 100   30mg of Sodium, 27g Sugar.

Let's check out the ingredients in the 365 Root Beer soda: Filtered carbonated water, cane sugar, natural root beer flavor, citric acid, caramel color (from cane sugar).

While this soda contains acid, it is less harmful than Phosphoric "battery" acid. Citric acid is a weak organic acid found in citrus fruits. It's a natural preservative used to add an acidic (sour) taste to soft drinks as well as foods. 

While I have not tried the 365 Root Beer soda, I have tried the cola and I must say that it tastes better than Coke and Pepsi. The acidity in the 365 is not strong and the overall taste of the soda is not sugary and overbearing. I actually enjoyed the taste of the soda. 365 Root Beer as well as the other 365 brand sodas are all gluten free and kosher. This brand of soda can be found at Whole Foods Market. One six pack costs $2.79 and one can costs .49 cents.There are about five different other flavors to choose from, so go ahead and explore.

Calories per 8oz, 1 can serving: 150    0g of Sodium, 37g of Sugar

Remarkably Tasty and Refeshing Apple Juice

I recently tried a new brand of apple juice juice at work. I saw that many customers had been buying it and the small container in which it came was cute. Growing up, I never really liked apple juice. I always found it too sweet. This brand, Maritnelli's, tasted absolutely great! It was not too sweet and cleared my palette well. I highly recommend Martinelli's Apple Juice for anyone who perhaps has tried the Mott's Apple Juice or any other apple juice and not liked it. Martinelli's will for sure sell you! I now drink Martinelli's with my meals.

The ingredients contained in Martinelli's Apple Juice are 100% pasteurized pure apple juice from U.S. grown fresh apples (no concentrate). 

Calories per serving: 140     Serving size:  8 fl oz. 31g of sugar (but remember, it's all natural sugar from the apples themselves. No sugar is added along the process), 120mg of Potassium. 

Martinelli's Apple Juice can be found at Whole Foods Market 

Kellog's Apple Jacks vs Whole Food's 365 Organic Apple Cinnamon Morning O's

I recently did a food comparison exercise at a training session at work. I work at Whole Foods Market. The exercise really woke me up as far as what I was putting in my body. 

Here I have compared Kellog's Apple Jacks Cereal and it's Whole Foods equivalent of Organic Apple Cinnamon Morning O's. I have compared ingredients and nutrition value for both. The results: shocking in my opinion! 

Kellog's Apple Jacks Ingredients:

Corn, wheat, and oat flour, sugar, salt, milled corn, dried apples, apple juice concentrate, cinnamon, modified corn starch, partially hydrogenated soybean and/or cottonseed oil, sodium ascorbate and ascorbic acid (vitamin C), calcium phosphate, yellow #6, niacinamide, reduced iron, zinc oxide, tumeric color, blue #1, pyridoxine hydrochloride (vitamin B6), baking soda, riboflavin (vitamin B2), thiamin hydrochloride (vitamin B1), vitamin A palmitate, red #40, BHT (preservative), folic acid, vitamin B12 and vitamin D.

As one can see, Kellogs Apple Jacks has artificial colorings, flavors, preservatives and partially hydrogenated oils added to it. Also, it contains sugar which does not fully let consumers know what kind of sugar is added. Check out this link for information on partially hydrogenated oils and the damaging health effects it creates. http://www.treelight.com/health/nutrition/PartiallyHydrogenatedOils.html

Kellog's Apple Jacks Cereal Nutritional Values:

Serving Size: 1 cup calories per serving: 100

0.5g of Fat, 130g of Sodium, 25g of Carbs, 12g of sugar, 3 g of dietary fiber. 

Total amount of ingredients: 30

Color and taste: The cereal evidently does not have it's original color as we can see that dyes were added in the process of making the cereal. The taste is very sugary and crunchy 

Organic Apple Cinnamon Morning O's

Ingredients: Organic whole grain oat flour, organic corn flour, organic evaporated cane juice, organic oat fiber, organic malt extract, sea salt, organic molasses, organic apples, organic expeller pressed canola oil, natural flavors (cinnamon, apple), organic grape juice concentrate, ascorbic acid (vitamin C), and natural vitamin E added to preserve freshness, organic cinnamon, soy lecithin. Vitamins and minerals: Niacinamide (niacin), reduced iron, zinc oxide, pyridoxine hydrachloride (vitamin B6), riboflavin, thiamine hydrochloride, (vitamin B1), folic acid, cyanocobalmin (vitamin B12). 

This product has all organic products which means that 95% of the ingredients added into the cereal were grown without pesticides. Also, the Organic Apple Cinnamon Morning O's have one natural preservative to maintain freshness and does not contain any artificial flavors. For more information on this and other Whole Foods cereals go to wholefoods.com. 

Organic Apple Cinnamon Morning O's nutritional values:

Serving size: 3/4 cup  calories per serving 120

1g of fat, 135g sodium, 24g of carbs, 7g of sugar, 2g of dietary fiber. 

Total amount of ingredients: 23 including vitamins and minerals. The appearance of this cereal is very natural looking, the taste is more cinnamon like and is also crunchy. The taste is a more natural one, tasting more like whole wheat oats than sugar. 

My Preference: I prefer the Organic Apple Cinnamon Morning O's simply because it tastes better and is better for you. The organic cereals has more nutritional values than the sugary and hydrogenated oil filled Kellog's Apple Jacks.

 

Lavishly Delicious Oatmeal

Who knew that dark chocolate oatmeal could be healthy?

Well, I have found an oatmeal for chocolate lovers that is not only tasty, but good for you as well. It's called Lavish by the Better Oats brand. A box of five oatmeal packets costs $1.50 so it's perfect for students on a budget. Lavish Oatmeal can be found at Super Target stores.

Tips: Add milk if you would like, however, it will add more calories.

Instructions of preparation are simple, it takes two minutes to make in the microwave. All you do is add water. 

One pouch of oatmeal contains 160 calories, 2.5 grams of fat and 12 grams of sugar. 

The ingredients in the oatmeal are all natural. They include the following: Whole grain rolled oats, sugar, chocolate chips, cocoa, flax seed, salt, natural flavor and guar gum. Lavish Dark Chocolate Oatmeal provides 28 grams of whole grains per serving. This a cholesterol free and trans fat free food.

Breakfast Parfait with a Tropical Twist

Parfaits make great desserts to any meal. I have a recipe that allows you to enjoy a parfait while still getting nutrients needed to start your day. 

Tips: I recommend using Greek yogurt simply because it tastes better and is better for your health than traditional yogurt. Also, use fresh mandarin oranges as the canned ones contain extra sugar and preservatives. 

The health benefits of Greek Yogurt is that it is gluten free, safe for diabetics and vegetarians, and with the 2% variety being only 120 calories a cup.It's a great alternative to regular yogurt. My favorite kind of Greek yogurt is Chobani. My favorite flavor is Blueberry. It can have a very bland taste but the flavored varieties cut out that bland taste.

                                                   

Ingredients

• 2 cups vanilla yogurt (low-fat or non-fat is fine)
• 1 small can mandarin oranges, drained
• 3/4 cup crisped rice breakfast cereal
• 1 cup diced fresh pineapple

Directions

Put 2 tablespoons of yogurt in the bottom of each of four juice glasses. Top with 4 orange slices. Sprinkle the oranges with a 1 1/2 tablespoons of cereal, followed by 2 more tablespoons of yogurt. Top with diced pineapple then with another 1 1/2 tablespoons cereal. Then Enjoy!

Light and Tasty Tiramisu Perfect for Valentine's Day

Love Tiramisu but don't want all the calories and fat that come with your traditional Tiramisu and still preserve the flavor?

I personally do not like Tiramisu but with this low calorie recipe, it is worth trying it. For this recipe, I recommend making the lady fingers simply because you'll get a better quality cookie.

Tips: Instead of pastry bag, cut the corner of any large size freezer/storage bag and pipe out batter into long finger-like shapes. Add any extract you'd like to the batter, don't just stick to vanilla and almond. Orange blossom extract would work well with the lady finger recipe. Orange Blossom extract can be found at Whole Foods Market. Substitute the sugar for Stevia for less calories. Sprinkle lady fingers with organic powdered sugar before baking.

For Tiramisu, non fat ricotta cheese is a great alternative to the traditional mascarpone cheese which is loaded with fat. Melt chocolate in double broiler or place a bowl on top of a pot with boiling water on the bottom to melt chocolate. Melting chocolate directly in a pot will burn the chocolate and cause it to harden. You may substitute dark chocolate or white chocolate for the milk chocolate. Simply buy the chocolate chip flavor of choice and melt as instructed above.

Homemade Lady Fingers:

Ingredients

• 2 tablespoons butter
• 3/4 cup plus 2 tablespoons sifted flour
• 4 egg yolks
• 1/2 cup sugar
• 4 egg whites, beaten until stiff
• Pinch of salt
• 1 teaspoon vanilla or extract of choice

 

Directions:

Preheat the oven to 350 degrees F. Grease and flour 2 baking sheets with baking spray or flour spray. Mark parallel lines in the flour across the width of the tray about 4 inches apart. Put the eggs and sugar in a large mixing bowl, and with an electric mixer fitted with a wire whisk beat on medium-high speed until the mixture is pale yellow, thick, and has tripled in volume, about 8 minutes, using the mixer. Add the egg whites, remaining 3/4 cup flour, salt and vanilla, fold to mix thoroughly so the mixture is smooth. Fill a large pastry bag (Freezer/storage bag) with a 3/4-inch plain tube with the mixture. Pipe fingers about 4 1/2-inches in length on to the baking sheet, using the lines as a guide. Bake until for 15 to 18 minutes, or until just firm on the outside and soft in the center

  

Tiramisu

6 servings

 

Ingredients

• 1/2 cup nonfat ricotta cheese, (4 ounces)
• 2 tablespoons confectioners' sugar
• 1/2 teaspoon vanilla extract
• 1/8 teaspoon ground cinnamon
• 12 ladyfingers, (about 1 3/4 ounces)
• 4 tablespoons brewed espresso, or strong coffee, divided
• 2 tablespoons bittersweet chocolate chips, melted (See Tips above)

 

Preparation

1. Combine ricotta, sugar, vanilla and cinnamon in a medium bowl.
2. Place 6 ladyfingers in a 9-by-5-inch (or similar size) loaf pan. Drizzle with 2 tablespoons espresso (or coffee). Spread the ricotta mixture over the ladyfingers. Place another layer of ladyfingers over the ricotta and drizzle with the remaining 2 tablespoons espresso (or coffee). Drizzle with melted chocolate. Refrigerate until the chocolate is set, about 30 minutes.
3. Enjoy! 

Each Tiramisu is 107 calories and 2g of fat

Traditional Valentine's Day Sweet that Won't Hurt the Waistline

Chocolate covered strawberries are a Valentine's Day staple. Everyone usually buys them for their sweetheart with a bottle of champagne and roses, but did you know they are actually low in calories and not as bad for you as you may think?

Here's a simple recipe to make a sweet and delectable low calorieValentine's Day treat:

Tips: Melt white chocolate and drizzle over strawberries to add a little decor to your strawberries. Heart shaped sprinkles or pink and red sprinkles will add a themed touch to your treat.Coconut flakes sprinkled over chocolate also add a great taste.

Chocolate Covered Strawberries

Makes 36 chocolate covered strawberries. Each strawberry is 39 calories, 5g of sugar and 2g of fat.

Preparation time: 20 mins

Cooking time: 10 mins

Ingredients

• 2 pints strawberries, stems intact
• 1 1/2 cups semisweet chocolate
• 1 teaspoon canola oil

Instructions

1. Line two baking sheets with waxed paper. Wipe the strawberries clean and dry them well with paper towels. 2. Melt the chocolate with the oil over a double boiler. Stir until the mixture is smooth and the chocolate is completely melted. Remove from heat.

3. Hold a strawberry by its green top and dip it 3/4 of the way into the melted chocolate. Lift it out of the chocolate, let the excess chocolate run off and set the berry on one of the lined baking sheets. Repeat this for all of the strawberries.

4. To harden the chocolate, chill the strawberries for about an hour before serving . You can store them in the refrigerator for up to 8 hours.

5. Enjoy with a glass of wine. If you don't like wine or don't drink, enjoy with sparkling water.

These also make great gifts. Find a pretty box, line it with waxed paper, fill it with dipped strawberries and store in the refrigerator. Add some ribbons and bow to make it extra special.

Healthy Valentine's Day Cake for Your Sweet Heart

I am the first to say the I LOVE TREATS of all kinds but not the calories! However, this Valentine's Day check out a couple of easy and waist friendly recipes for your sweet heart.

The first recipe is an Angel Food Cake recipe, a light and airy cake low in calories and fat free because Angel Food Cake is made with egg yolks and powdered sugar instead of heavy cane sugar and regular eggs. People automatically link Angel Food Cakes to a bland and dry taste. Some tips for enhancing the flavor of the cake and making it a Valentine's Day themed cake on the inside is adding your favorite extract to the batter. Also, don't add food coloring to the mix, it waters down the batter, instead, add half a packet of strawberry, cherry or raspberry Kool-Aid drink mix to your batter for a rich color.

The same goes for the topping, if you prefer another type of extract or are allergic to almonds, try an extract of your choice. Strawberry extract would work very well with this topping. For a red color or slightly pink color, add Wilton's Food Coloring. Don't buy the water based food coloring as they do not add rich color and really water down the topping. Simply, take a toothpick, stick it in the food coloring and then swirl it in the topping mix until color of choice is achieved. For a Valentine's Day effect, cut strawberries in half so that they look like hearts and place them atop the cake. Heart-shaped sprinkles will give the cake a full Valentine's effect.

A good substitute for the granulated sugar is Stevia sugar. 

I call this concoction Cupid Cake with a twist:

Low-Calorie Angel Food Cake

Ingredients:

• 1 cup cake flour
• 1 and 1/2 cups powdered sugar
• 1 and 1/2 cups egg whites (approximately 12 large eggs)
• 1 and 1/2 teaspoons cream of tartar
• 1 cup granulated sugar
• 1/4 teaspoon salt
• 1 and 1/2 teaspoons vanilla extract
• 1/2 teaspoon almond extract

Preparation:

1. Preheat oven to 375 degrees
2. Mix flour and powdered sugar and set aside.
3. In a large glass bowl, beat egg whites and cream of tartar on medium speed until foamy but not stiff.
4. Switch to high speed and add granulated sugar 2 tablespoons at a time.
5. Add salt, vanilla, and almond with final tablespoon of sugar.
6. Continue beating until stiff and glossy.
7. Sprinkle flour-sugar mixture over meringue 1/4 cup at a time, folding in just until mixture disappears.
8. Pour batter into ungreased tube pan (10x4 inches).
9. With a metal spatula cut gently through batter.
10. Bake 30 to 35 minutes, or until cracks feel dry and top brings back when lightly touched.
11. Remove from oven, invert pan on funnel, and allow pan to hang until cake is cool.
12. Remove cake from pan and ice with low-calorie almond topping.

 Low Calorie Fluffy Almond Topping

Ingredients:

• 1 small tub sugar-free refrigerated whipped topping (8 ounces)
• 1 teaspoon almond extract
• 1/2 cups sliced or slivered almonds, toasted (optional)

Preparation:

1. Mix almond extract into refrigerated topping, stirring gently.
2. Lightly coat each slice of cake with topping just before serving.
3. Garnish with one teaspoon of toasted almonds.

Yield: 12 slices

Calories: 140 without topping, 217 with topping. Less calories if sweetened with Stevia sugar rather than granulated sugar.

Tasty Low Calorie Sweet Snacks

Love to eat sweets, fruit snacks in particular but hate all the calories? Worried about all the preservatives, corn syrup and fructose?

I know I love to eat fruit snacks but recently, I have been looking at all the ingredients in the childhood snacks fed to me and realized that everything I was fed was pure sugar, preservatives and all out unhealthy treats with no beneficial nutrients.

I discovered a delicious line of all natural fruit snacks with six ingredients and only 45 calories per strip. The all natural fruit strip is by Stretch Island Fruit Co.

I was very pleased by the taste of the strip. I had the Summer Strawberry flavor and it consisted of apple puree concentrate, pear puree concentrate, strawberry puree, natural strawberry flavor, and lemon juice concentrate. The taste of the strip was chewy, but tasted just like a dried out strawberry.

The strip comes in a variety of flavors and sells at Whole Foods Market for .59 cents.

It's a great source of fruit serving as every bar contains 1/2 serving of fruit per bar. It's an excellent snack idea for kids.

Healthful Sugar Substitutes

Want a healthier way of sweetening your coffee, baked goods or teas?

Here are two natural substitutes:

Stevia:   It's a South American herb that has been used as a sweetener by the Guarani Indians of Paraguay for hundreds of years. The leaves of this small, green Stevia rebaudiana plant have a delicious and refreshing taste that can be 30 times sweeter than sugar. However, it is good for you because the body does not metabolize the sweet glycosides from the stevia leaf or any of its processed forms - so there is no caloric intake. Stevia doesn't adversely affect blood glucose levels and may be used freely by diabetics. Stevia can be found at Whole Food Markets as well as any all natural food store.

 

The Second all natural sweetener is Agave Nectar Sugar:

It's most often produced from the Blue Agaves that thrive in the volcanic soils of Southern Mexico. Agaves are large, spikey plants that resemble cactus similar to the familiar Aloe Vera. Agave is all natural and has all the useful properties of real sugars, except it's lower glycemic index helps protect against health risks associated with higher glycemic sweeteners. Agave Nectar Sugar is available at Whole Foods Market and health food stores. 

Agave can be used to replace to maple syrup, brown rice syrup, honey and corn syrup therefore making it a healthier choice. Agave syrup may cause baked items to brown more quickly, so reduce oven temperatures by 25°F is and increase baking time slightly for better results. 

 

New Ideas? Tips?

I'd like to hear some feedback on any of the recipes featured. Know of anything I may not have discovered yet? Feel free to share it with me! I am always looking for new ideas and suggestions to better serve YOU!

Elyssa

Hummus and Pita for Anytime

Like comfort foods without all the calories and fat?

One of my favorite snacks to eat on a rainy day or just a lazy day is fresh made pita bread and hummus.

Here's a recipe for a delectable, yet light hummus dip.

Tip: Roasted red pepper hummus is great! If you're not a fan, stick to the traditional hummus. If you dislike the taste of hot sauce, as I do, don't add it. Personally, the more garlic you add the better the flavor.

Ingredients

nocoupons

• 4 garlic cloves
• 2 cups canned chickpeas, drained, liquid reserved
• 1 1/2 teaspoons kosher salt 
• 1/3 cup tahini (sesame paste)
• 6 tablespoons freshly squeezed lemon juice (2 lemons)
• 2 tablespoons water or liquid from the chickpeas
• 8 dashes hot sauce (optional)

Directions

Turn on the food processor fitted with the steel blade and drop the garlic down the feed tube; process until it's minced. Add the rest of the ingredients to the food processor and process until the hummus is coarsely pureed. Taste, for seasoning, and serve chilled or at room temperature.

Home Made Pita Bread with Whole Wheat Flour

Tip: Divide the flour amount between white and wheat. Generally wheat flour does not rise as much as white flour does. Purchase a natural or organic white flour to still keep the healthiness of the recipe.

Healthy Whole Wheat Pita Bread (No Oil or Sugar)

Ingredients

• 4 cups whole wheat flour ( or 2 cups whole wheat flour and 2 cups all-purpose flour)
• 1 tablespoon dry yeast
• 1 1/4 cups warm water ( 120-130F degrees)
• 1/2 teaspoon salt (optional)

Directions

1. Preheat oven to 500°F.
2. Sift together 2 cups of flour and the yeast.
3. Add water and salt and mix well.
4. Gradually add in the remaining flour just until the dough begins to clean the sides of the bowl. Once this happens, stop adding flour (so, you might not use all the flour the recipe calls for.).
5. Knead the dough for about 4 or 5 minutes, or until dough is smooth and elastic. (While you're kneading, you can get creative and add in some herbs or spices, but only if you want to do that). Be careful not to over-knead the dough.
6. Form dough into 10 balls.
7. On a floured surface, roll each ball into a 5-6 inch circle, about 1/4 inch thick. (Be sure to sprinkle a little flour on both sides to prevent sticking).
8. Place on a non-stick baking sheet and allow to rise 30 minutes, or until slightly raised.
9. Just before you place the pan in the oven, flip each pita over on its other side.
10. Bake on the bottom rack of the oven for 5 minutes. (The instant hot heat will help them puff up).
11. When the pitas come out of the oven they will be hard, but they will soften as the cool.
12. Store them, while they're still warm, in plastic baggies or an airtight container.
13. Cut the pitas in half crosswise and stuff with your favorite fillings (beans and rice, taco fixings, thick stews, curries - anything goes).
14. Pitas can be reheated in a 350°F oven or in the microwave.

 

Chips and Salsa that won't hurt the waistline

Looking for some yummy treats for Sunday's big Superbowl but don't want to hurt that waist line?

I have the best recipes in store!

Tip: Try sea salt instead of iodized salt for a better taste

Salsa Recipe Rumble

Ingredients:

One large tomato ( 8 ounces), seeded and chopped

Three green onions with green tops, chopped

1/3 cup packed chopped fresh cilantro

1 tablespoon fresh lime juice

1 tablespoon seeded and chopped jalapeno

Two cloves garlic, minced

1/2 teaspoon salt

Try Organic Blue Corn Chips or any chip of choice to add a spice to your taste buds, just remember, no preservatives or artificial flavors.