Old Fashioned Apple-Nut Crisp

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“Desserts” and “healthy” don’t usually go together, right? At least that’s what everyone thinks… However, there are numerous ways to make those desserts a little more “healthy”. Obviously moderation is still important but with the right substitutions, desserts can easily contain less fat and sugar and still taste good! I don’t know about you guys, but with the holiday season rolling around, my mouth waters at the thought of warm apple crisp. Listed below is an Old-Fashioned Apple-Nut Crisp that makes a few substitutions to create a “healthier” version.

Give it a try and tell us what you think!

Ingredients:

5 medium-large crisp, tart apples (McIntosh, Empire, Granny Smith or Cortland) peeled and thinly sliced (about 6 cups)

3 tablespoons granulated sugar, or Splenda Granular

1 tablespoon lemon juice

1 teaspoon ground cinnamon, divided

2/3 cup whole-wheat flour

1/2 cup old-fashioned rolled oats (not instant)

1/2 cup packed light brown sugar

2 tablespoons butter, cut into small pieces

2 tablespoons canola oil

2 tablespoons frozen apple juice concentrate, thawed

1/3 cup coarsely chopped hazelnuts, or walnuts

Procedure:

Preheat oven to 375°F. Coat an 8x8in deep baking dish with cooking spray.

Combine apples with granulated sugar (or Splenda), lemon juice and 1/2 teaspoon cinnamon in a large bowl. Toss to mix. Transfer to the prepared baking dish, cover with foil and bake for 30 minutes.

Meanwhile, combine whole-wheat flour, oats, brown sugar and the remaining 1/2 teaspoon cinnamon in a medium bowl. Mix to blend. Using your fingers (or a fork or pastry blender), cut in butter until evenly distributed and there are no chunks. Stir in oil, apple juice concentrate and nuts; toss well until evenly moistened and clumpy.

Remove the foil from the baking dish and scatter the topping evenly over the apples. Bake uncovered until the topping has browned and the fruit is soft and bubbling, about 30 minutes more. Let cool for at least 15 minutes before serving.

Recipe serves 8.

Nutrition Facts (per serving): 274 calories; 10 g fat (3 g sat); 8 mg cholesterol; 47 g carbohydrates; 3 g protein; 6 g fiber; 1 mg sodium; 231 mg potassium. -SY

Fall Fun – Sweet Potatoes

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Fall is all about oranges, reds, and yellows. Not only do the leaves change color, but so do the foods we eat! Pumpkins, apples, squash, and oh yeah… sweet potatoes! Sweet potatoes are not always the number one food talked about in the fall but they should be; I love sweet potatoes!

Because of their orange pigment, sweet potatoes are high in beta-carotene which is converted into vitamin A. Vitamin A is an essential nutrient that our body uses for healthy skin and mucous membranes, boosting immune systems, and good eye health. Sweet potatoes also have the ability to protect against free radicals and lower the risk of developing cancer and heart disease. Isn’t healthy food awesome?

Below is a super easy roasted sweet potato recipe that I found; enjoy! SY

Roasted Sweet Potatoes with Pecans (Serves 4)

Ingredients:

4 sweet potatoes, scrubbed and cut into bit size pieces

2 T olive oil

¼ C toasted pecans, coarsely chopped

Salt (optional) and pepper to taste

Directions:

Preheat oven to 350° F.

Toss the sweet potato pieces with the olive oil, salt (optional) and pepper, and place in a baking dish.

Roast for 10 minutes, stir, then remove from oven and toss the sweet potatoes with a spatula or tongs so that they will brown evenly. Return the sweet potatoes to the oven and roast until they are fork tender (about another 10 minutes).

Remove sweet potatoes from the oven and toss with the pecans. Return to the oven and roast another 7 to 10 minutes.

Remove the sweet potato mixture to a warm platter and serve immediately.

 

Nutritional information per serving:

Calories: 220 ⁄ Protein: 3 g ⁄ Carbohydrate: 33 g ⁄ Fiber: 5 g ⁄ Sodium: 20 mg*
Saturated fat: 1 g ⁄ Polyunsaturated fat: 2 g ⁄ Monounsaturated fat: 6 g
Trans fat: 0 g ⁄ Cholesterol: 0 mg

*with no salt; with a dash of salt in the entire recipe, 55 mg/serving; with ¼ teaspoon salt in the entire recipe, 160 mg/serving

Play More – Laugh More

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IMG_3002When is the last time you played so hard and had so much fun you broke a real sweat and couldn’t quit laughing? Yes, I’m talking to adults here. As adults if we remembered how to play (moving, sweating, laughing), and moved past our inhibitions to be childlike we wouldn’t have to exercise so much. When is the last time you saw an adult on a treadmill laughing?

Find activities you really enjoy such as tennis, biking, pickle ball, interval walking/jogging, golf (limit the cart riding), and you will forget you are getting valuable exercise while you’re having fun.

Parents must teach children the fun of keeping active. Children should have the privilege of being part of a very physically active and physically fit family. Everyone gets outside to play together.

Guidelines to keep in mind:

Adults need a minimum of 2 ½ hr/wk

Children need at least 60 min daily

PLEASE PLEASE do not use screen time as the babysitter!

Set specific activity times. Pick time slots throughout the week when the whole family is available and put it on the calendar. Try doing something active after dinner or take morning/evening walks on the weekends.

Include work around the house. Include kids in yard work and other active chores around the house.

Use what is available. Plan things that require little or no equipment. Examples: walking, jogging, jumping rope, playing tag, and dancing. Look in to your local community recreation center’s different classes.

Turn off the TV. Set a rule that no one can spend longer than 2 hours per day watching TV or using the computer (including adults). Instead of sitting in front of a screen, play an active family game, dance, or go for a walk.

Start small. Begin by introducing one new family activity and add more when everyone is ready. Take the dog for a longer walk or play another ball game.

Make it fun! When it’s time to celebrate as a family, plan a trip to the zoo, park, or lake to treat the family. SY

Why Could ‘Jack Sprat’ Eat no Fat?

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‘Jack Sprat could eat no fat, his wife could eat no lean’….was she eating soybean oil (which of course is fat)?

Could the type of fat you eat affect how much weight you gain and not just the amount of fat you eat?

New research which could add new confusion to the age old question—does the type of fat or the amount of fat in my diet affect how much fat I gain or the size of my fat cells?

The Public Library of Science has discovered that soybean oil leads to more weight gain than fructose (a kind of sugar found primarily in honey and fruits). In a study with lab mice, researchers divided the mice into four groups and fed them each a different diet, all containing 40% fat (similar to the average American diet). One diet used coconut oil (containing saturated fat), another used a coconut oil and soybean oil mixture, and the third and fourth groups had fructose added in.

While all four diets had the same number of calories, and the mice were fed the same amount of food, the mice that consumed soybean oil gained 12% more weight than those that ate a fructose diet, and 25% more weight than the mice with just coconut oil.

The mice on the soybean oil diet also hadsoybeanoillabel bigger fat deposits throughout their bodies and were more likely to develop diabetes and/or insulin resistance. Although the mice on the fructose diet were not very well off either, their consequences were not quite as severe.

Even if you don’t cook with soybean oil, you’re more than likely still consuming it. Soybean oil can show up in margarine, processed foods, salad dressings, snacks, and more.

While the researchers aren’t sure why the soybean oil led to more weight gain than fructose, they are being lead to believe that soybean oil could have metabolic effects that can interfere with hormone regulation, fat burning, and appetite control, making you eat more while feeling less full. Food for thought when picking out oils, and/or buying new foods. SY

Dinner in a Box – Delivered!

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“Hmmm…what should we have for dinner tonight?”

 

“Honey, what’s for dinner?”

 

“Chinese take-out? Yes.”

 

“What do you mean you don’t have anything planned? It’s 8 o’clock already!”

 

“I’m way too tired to cook; besides there’s nothing to cook, let’s do take-out again.”

 

Do you ever feel like there’s not enough time in the day to worry about meal planning? Are trips to the grocery store a chore? What if… fresh and healthy foods could be delivered to your door every week? Better-yet, what if… the ingredients came with the exact amount needed for a recipe that was included in the box. Believe it or not, these options are out there!

Three of the most common companies doing this are Hello Fresh, Blue Apron, and Plated. I took some time to visit each of these company’s websites to see what the rave is all about and this is what I found…

How does it work?

All 3 companies have their own “subscription” plans. When you subscribe to getting a box delivery, you are subscribing to a year-long plan, which, at first, seems like an overwhelming commitment. However, each company allows for you to pause or cancel your subscription at any time.

Types of plans vary between companies but for the most part you can sign up to get 2-6 meals/week for 2, 4, or 6 people.

Free delivery to your doorstep in an insulated box keeps the food at the right temperature until midnight of delivery day.

On average, how much does it cost (varies between packages)?

Hello Fresh: $10.44/person/meal

Blue Apron: $9.17/person/meal

Plated: $12.00/person/meal

What kind of nutrition information is provided?

While Hello Fresh and Blue Apron only provide the calories, Plated provides a whole nutrition facts label for each of their recipes, which can be found on their website.

Is it worth it?

While some might look at the prices above and think, “I might as well eat out if I’m going to spend that kind of money,” it’s important to consider the time and effort saved, fresh food options, better portion control, and not having to deal with the hassle of loading up and going to a restaurant. The boxes come to you with all of the ingredients pre-measured so there’s no waste and you don’t have to spend time on planning. While you still have to cook, it’s an awesome way to learn more about cooking while trying different foods and recipes.

For more information, follow any of the links below to the different sites. Happy dining.

-SY

https://www.hellofresh.com/

https://www.blueapron.com/

https://www.plated.com/

Herbs: Spice up Your Life

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How do you make your food taste great without all of the salt and fat? Herbs and spices are the vital ingredient— fresh herbs all the better.

Have you ever wondered, what is the difference between herbs and spices? The difference between the two is where they are obtained from the plant. Herbs come from the leafy and green part of the plant. Spices come from the root, stem, bulb, bark or seed; any part other than the leafy bit.

Herbs and spices add flavor, aroma, color, texture and nutrition. Herbs contain essential vitamins and minerals, antioxidants, anti-inflammatory, and anti-bacterial properties related to disease prevention. Listed below are some of the best fall-season herbs. Whether you like to grow them yourself or buy them in the grocery store, these herbs will pair great with your fall dishes. Spice up your life and your health!


Thyme:                             

Complimenting rosemary and oregano, thyme is high in vitamin C and adds depth to soups and stews. Thyme also can be used to add flavor to meats, roasted chicken, fish, mushrooms, onions, potatoes, tomatoes, and winter vegetables.

 

Rosemary:

Rosemary has a love for garlic and olive oil and goes well with beans, roasted meats, and potatoes. Unlike most herbs, rosemary can stand the heat and should be added early in your cooking process.

 


Chives:

Adding chives to your dish can be a gentle way to introduce onion flavor. Chives pair well with eggs, cheddar and ricotta cheeses, and root vegetables (especially potatoes). Using chives fresh and not cooked helps maintain its vibrant color and flavor.

 

Sage:

Sage is a velvety herb that goes great with roasted poultry and meat dishes, onions, pasta, and beans. For a classic herb combination, bundle it with parsley and rosemary. Sage has also been known to enhance cognitive function for those with mild Alzheimer’s disease.

Parsley:

Parsley pairs well with garlic and lemon, and it complements most herbs, making it ideal for blending. Use parsley with fish and just about any soup dish. Just one tablespoon of parsley gives you more than 50% of the recommended dietary allowance of vitamin K.

 

Comment below and tell us what you’re doing to spice up your life! 🙂 sy

Let’s Talk Diabetes: Injections or an Insulin Pump?

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083My name is Sabetha. I am a dietetic student/intern, retired college volleyball player, healthy, active 22 y/o. Oh by the way, I have type 1 diabetes.

I don’t want to have diabetes! Why did I get diabetes? I have now had diabetes for 9 years, and on occasions I still find myself wishing I didn’t have diabetes but… I do!

I have discovered how to accept, live with, and control my diabetes (rather than it control me), as well as how to continue with a very active, fun, and full life.

I was diagnosed at the age of 13 (pictured right) and after052 6 months with a full regimen of daily insulin injections I was presented with the option of using an insulin pump.

Injecting or pumping—hmmmm—which route should I pick?

Injections were consisting of at least 4 shots/day (not including shots I had to take for occasional snacks or to correct my glucose levels). I was starting to feel like a pin cushion when you consider I was also pricking my finger to check my blood glucose at least 4-6 times/day also.

Wearing an insulin pump meant I would have an infusion set that delivered the insulin through a tiny tube into my abdominal area whenever I pushed a delivery button on my pump. I would have to change the infusion set every three days (which does involve a quick needle injection). What I immediately realized is that I would have an injection every three days opposed to 4-5 times daily. Ah-ha—freedom from multiple injections/day!

IMG_6187PUMPING wins for me—I’m all in! I have now been wearing my insulin pump for 9 years and believe it is the only way to go for more freedom, flexibility, and better control of my glucose levels.

I need to make this very clear—wearing an insulin pump does not automatically manage or improve your blood glucose levels. I still pay close attention to my intake, know my portions, count carbohydrate grams, and program this information into my pump.

Where are the benefits? My pump calculates how much insulin to deliver based on my carbohydrate intake at meals and I push a button for the insulin delivery—no injections, which I love! My pump also offers many different settings that I can set at varied rates depending on my food, activity, and time schedule. All of the options allow my pump to more closely mimic a real pancreas, making it much easier for me to manage my blood sugars.

Wearing an insulin pump gives me more freedom:

  • To eat the things I want (within reason)
  • Do the activities I want to do
  • Freedom to be ME!

I WEAR MY PUMP LOUD AND PROUD!

-SY

Sunday Family Dinner

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IMG_2605One of my favorite childhood memories comes from my Italian heritage; the importance of a delicious family dinner every Sunday.   From an early age my mom, pop pop, and cousin Angie taught me the importance of whole, fresh, handmade foods and sharing it with family, friends, or those in need.  As a busy mom of 2 and dietitian, I also hold these ideals close to me, but I also need any help I can get when it comes to saving time, money, and healthy eating.  My answer: Sunday Family Dinner.

I utilize Sunday afternoons for prepping, cooking, and spending time with family and friends.  I do this with the idea in mind that I am making enough to also create meals for the rest of the week.  This saves time, stress, and money. I find that 2-2.5 hours on Saturday or Sunday can make healthy eating a breeze all week long.

To give an example I am taking you to my kitchen this past Sunday and taking you back to my delicious roots, Italian food!!

The Menu: IMG_2583

Zucchini noodle salad

Homemade vegetarian lasagna

Marinara with turkey meatballs

Roasted citrus chicken with fennel and carrots

Whole grain baguette

This is a lot of food, but it only took me about 2.5 hrs of work and now we coast through the week. On Sunday we eat a little of everything and package the rest for later in the week.

                Meatless Monday: Vegetarian lasagna (leftover) and steamed green

                                                   beans

                Tuesday: Zucchini noodle salad (leftover) and baked salmon

                Wednesday: Roasted chicken (leftover) and mashed potatoes

                Thursday: Spaghetti squash with meatballs and marinara (leftover)

 

Recipes similar to what I make can be found on our Pinterest page. https://www.pinterest.com/banisternutriti/sunday-dinner/

These meals totaled to approximately $75.  Therefore, for a week of healthy foods my total grocery bill for a family of 4 was $150. This is the same cost as ordering a fast food meal/person 6 times.  Fast isn’t cheaper than cooking healthy foods.  I would pick 21 delicious, healthy meals over 6 fast meals per week any day.   –MVC

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Aphrodisiac Salad with Orange Vinaigrette

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The ‘magic’ ingredient in this salad is ‘arugula’ which the Romans, centuries ago believed had qualities of being a sensual enhancer. Please keep in mind there have been no current controlled trials testing this theory. You might want to conduct your own trials—it could motivate you to increase your intake of this healthy leafy green.

No matter what your reason for adding arugula to your diet, it has many health benefits including: rich sources of phytochemicals to combat cancer, great sources of folic acid, vitamins A, C, and K, provides a boost for bone and brain health, and it provides an array of minerals with high sources of iron and copper. Arugula has a peppery flavor. In addition to salads try adding arugula to pasta, sandwiches, wraps and soups or blend it into a delicious spicy pesto.

I am sharing a recipe for a salad using arugula which I have made a couple times in the past month for guests. Pairing arugula with roast beef, fresh beets, and Orange Vinaigrette dressing made a great combination.

Salad Recipe

Ingredients:

3 small beets, trimmed791

8 cups loosely packed arugula

Orange Vinaigrette (recipe below)

1 (4-ounce) slice low-sodium deli roast beef, cut into strips

½ cup (2 ounces) crumbled goat cheese

2 tablespoons pine nuts, toasted

Preparation:

  1. Place beets in a microwave-safe bowl; add enough water to come halfway up sides of bowl. Cover with plastic wrap; vent. Microwave at HIGH 8 minutes or until tender; drain and cool. Peel and slice into wedges.
  2. While beets cook, combine arugula and Orange Vinaigrette (recipe below), tossing gently to coat. Arrange mixture evenly on each of 4 plates. Top evenly with beef, beets, cheese, and nuts.

The first time I cooked a lean rump roast in my crock pot, then cut it into ½ in thick strips to place on the salad. The second time I was short on time so I purchased deli roast beef and asked them to slice it ½” thick then I cut it into strips for the salad.

Orange Vinaigrette Recipe

Ingredients:

1 orange

2 tablespoons white wine vinegar

1 tablespoon minced shallots

2 teaspoons Dijon mustard

¼ teaspoon sugar

2 tablespoons olive oil

Preparation:

  1. Grate 1 teaspoon orange rind; squeeze 2 tablespoons juice from orange over a bowl.
  2. Combine orange rind and juice, white wine vinegar, and next 3 ingredients in a small bowl, stirring well with a whisk. Slowly add oil, stirring well with a whisk.

Whatever your reason or test trial for preparing this salad, enjoy! CB

Make the Most of Your Smoothies

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Making smoothies can be fun but sometimes it can be a challenge to come up with the right ingredient combos.  Smoothies can be a quick and easy way to incorporate more fruits and/or vegetables into your diet.  They’re simple and kids love them too!  With unlimited combinations, here are some ingredients that work (and taste) best!  Following the ingredients below, is the ultimate smoothie recipe!

Best Fruits:

  • Berries
  • Mangos
  • Pineapple
  • Peaches
  • Bananas
  • Apples
  • Melons
  • Cherries
  • Apricots

 Best Vegetables:

  • Carrots
  • Kale
  • Spinach
  • Avocados
  • Cucumbers

Smoothie Additives for Flavor/Nutrition:

  • Flaxseed
  • Chia seed
  • Old fashion oats
  • Cinnamon, nutmeg, or ginger
  • Vanilla
  • Coconut water
  • Unsweetened cocoa powder

Best High-Protein Ingredients:

  • Non-fat plain yogurt
  • Non-fat milk
  • Tofu
  • Natural peanut butter
  • Almond butter
  • Soy milk
  • Plain, high protein almond milk

Ultimate Smoothie Recipe:

½ C Liquid (almond milk, skim milk, coconut water, etc.)

1 C frozen banana slices

½ C other frozen fruit

1 C greens (spinach/kale)

1/3 C protein (tofu, Greek yogurt, etc.)

 

Feel free to comment below with any ingredients you love to use that aren’t listed here!  We would love to hear your feedback! SY