Super Bowl Sunday Healthy Snack

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For many people, the Super Bowl is an all-day couch and snack fest, but if you are watching your weight, this big game can hinder your healthy lifestyle.
To help make your Super Bowl dishes more waist-friendly this year, try out this delicious recipe! 
Prep Time: 15-20 minutes
Cook Time:10 minutes

 
Ingredients (Serves 4-8)

8 ounces lean ground beef
2 onion, diced
1 red bell pepper, diced
1 green bell pepper, diced
1 tsp chili powder
1/2 tsp garlic powder
1/2 tsp oregano
1/2 tsp paprika
1/2 tsp cumin
1/4 tsp salt
1 cup beans {any kind; I used red kidney beans}

for the nachos:

6 oz. tortilla chips {check serving size for amount}
1-1/4 cup (5 oz.) shredded reduced-fat cheese

toppings:

1 avocado, diced
2 roma tomatoes, cored, seeded, & diced
1 green onion, diced
jalapenos, if desired
salsa

Instructions
Add ground beef, onions, and bell peppers to a large skillet. Cook over medium-high heat until ground beef is done. Drain if needed.
Add chili powder, oregano, paprika, cumin, salt, and beans to skillet. Stir well, and cook for about 3 minutes. Remove from heat.
Arrange half of chips on 2 large or 4 small plates. Sprinkle with 1/3 of the cheese. Top with half of the ground beef mixture. Sprinkle with 1/3 of the cheese. Top with remaining chips. Top with the remaining ground beef mixture, and then sprinkle with remaining cheese.
Microwave for 45-60 seconds until cheese is melted.
Top with desired toppings. Enjoy!

Nutrition Facts per 1/4 recipe using 93/7 beef:

482 calories, 20g fat (6.5g saturated), 49.4g carbohydrates, 7.9g fiber, 30g protein

Nutrition Facts per 1/8 recipe using 93/7 beef:

241 calories, 10g fat (3.3g saturated), 24.7g carbohydrates, 3.9g fiber, 15g protein
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Goat Cheese/Chicken Tenders and Pomegranate Salad

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Looking for an awesome winter salad to enjoy? You have just found it! When my daughter was here over the holidays she found this recipe and prepared it for all of us. Yes, my daughter is a great cook and loves to entertain (wonder who taught her the JOY of cooking). I encourage you to try this salad and I’m sure you will love it as much as we did!

In case your mind is taking you to: cheese, fried, oil, salad dressing with oil, bread crumbs how on earth can this be healthy? Let me remind you of the portions…..less than 2oz. of cheese, you’re not drinking the oil, salad dressing is drizzled not ‘poured’ on your salad and the bread crumbs would equate to less than a slice of bread, the chicken is baked. Nutrient rich dark greens, pomegranate  rubies, small amount of orange juice, pine nuts and protein from the cheese and chicken.

PLEASE allow yourself the pleasure of enjoying a healthy awesome meal with no regrets!   Carol Banister

 
Goat Cheese/Chicken Tenders and Pomegranate Salad

GOAT CHEESE ingredients:
10 oz. goat cheese
1 c. flour
2 eggs beaten
2 c. Panko breadcrumbs
Olive oil for frying
Slice goat cheese into 1 “ rounds. Coat, each round first in the flour, then in the beaten egg and finally in the breadcrumbs.
Fry in the hot oil until golden brown.
Remove from the oil and drain on kitchen towel.

CHICKEN TENDERS ingredients:
Preheat oven to 375 deg.

1 ½ lb chicken tenders
1 ½ c flour
2 eggs beaten
¼ c. milk
2 c. Panko bread crumbs
Salt and pepper
Season chicken tenders with salt and pepper.
Beat eggs with milk.
Dredge chicken tenders through flour, (shake off any excess flour), then through egg mixture, then through bread crumbs.
Place chicken tenders onto a baking sheet and bake until golden brown, approximately 12-15 minutes.
Cut tenders into bite size chunks.

SALAD ingredients:
1 c. pomegranate rubies
4 oz. pine nuts, toasted
Salad greens – use dark colored greens for more nutrients

DRESSING ingredients:
1/3 c. orange juice
1 tsp. orange zest
½ c. olive oil
2 TLB sugar
¼ tsp. ground cloves
Pinch of sea salt
2 Tlb red wine vinegar mixed with ½ Tlb. Honey
Mix all ingredients together, shake to combine. Refrigerate until ready to serve.

On dinner plate place salad greens, 2 rounds of goat cheese, 2-3 oz. baked chicken pieces, sprinkle pomegranate rubies and pine nuts over the top. Drizzle with dressing—VOILA —- a beautiful awesome winter salad!

Fig Almond Bread

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 I enjoy the adventure of searching out and preparing new, healthy recipes. Having been to Israel last fall I became acquainted with the wonderful taste of figs. Figs have a brief growing season and very short shelf life which is why 90% of the world’s fig crop is dried. One-half cup of dried figs is equivalent to approximately nine fresh figs. Figs are a great source of energy and fiber with almost no fat. Figs also contribute vitamin K, potassium, calcium, magnesium and iron to your diet. Add something new to your diet to keep it interesting, check out figs. cb

Fig Almond Bread


Streusel:
2 ½ Tlb brown sugar
2 Tlb all purpose flour
1 ½  Tlb coarsely chopped almonds
1 Tlb chilled butter
1/8 tsp cinnamon
Bread:
1 c. dried figs
½ c. boiling water
Cooking spray
1 Tlb all-purpose flour
2 large egg whites
1 large egg
¾ c applesauce
1/3 c. plain fat-free yogurt
¼ c canola oil
½ tsp almond extract
¾ c. granulated sugar
6.75 oz. all purpose flour (about 1 ½ c)
2.5 oz. whole wheat flour (about  ½ c)
1/3 c chopped almonds, toasted
1 tsp baking powder
1 tsp cinnamon
½ tsp salt
½ tsp baking soda

Preparation:
Pre-heat oven to 350 deg.

To prepare streusel:
Combine first 5 ingredients in a small bowl, stirring with a fork until crumbly, set aside.

To prepare bread:
Combine figs and ½ c boiling water in a small bowl; let stand 30 minutes.
Coat 2 (8 inch) loaf pans with cooking spray, dust with 1 Tlb flour.
Place egg whites and egg in a medium bowl; stir well with a whisk. Add applesauce, yogurt, oil and almond extract, stir well. Add sugar, stir well
Combine flours and remaining ingredients in a large bowl, stirring with a whisk. Drain figs and coarsely chop. Add figs and applesauce mixture to flour mixture, stirring until just combined. Divide batter between prepared pans. Sprinkle streusel over batter. Bake at 350 deg for 55 minutes or until a wooden pick inserted in the center comes out clean. Cool in pans for 15 minutes on a wire rack; remove from pans. Cool completely on wire rack.

 

“MAN LOSES 37 POUNDS ONLY EATING MCDONALDS”

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A science teacher tried an experiment by eating nothing but McDonald’s foods for 3 months, lost 37 pounds and saw his cholesterol drop. The teacher had his students plan out a 2,000 calorie daily diet consisting only of food sold by the fast food giant. They also tried not to exceed the recommended allowances of carbohydrates, proteins, fat calories, and cholesterol.
For breakfast he ate, two egg white delights, a bowl of maple oatmeal and 1 percent milk. For lunch he usually ate a salad, and for dinner he ordered a more traditional value meal. During the experiment he would walk 45 minutes per day, and by the 90th day he had lost 37 pounds.
This experiment shows it’s not where you eat, it’s what and how much you eat.
Don’t make eating out stressful; choose foods on the menu that will not put you at a calorie overload by the end of the meal.
Here are a few tips to help you get started:  
·      Make careful menu selections – pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin, or in cream sauce are usually high in calories, unhealthy fats, or sodium. Order items with more vegetables and choose leaner meats.
·      “Undress” your food. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.
·      Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for your body to register that you have eaten. Mindful eating provides greater awareness which allows greater satisfaction from your food. 
·      Portions seal the deal. Every fast food establishment has several sizes of everything. Portion size will determine if your choice reflects wisdom or an attitude of entitlement.  There is a difference of 250 calories between a quarter pounder with cheese and a regular hamburger, 320 calories difference between a large and small order of french fries. Along with calories the fat, carbohydrate and sodium are considerably less in the smaller portion sizes.
Don’t ever blame a restaurant for your health and weight frustrations. YOU are the one who walked into the restaurant. YOU are the one who placed the order. YOU are the one who ate the food!
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Calcium Boosting Tips

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What is calcium? 
Calcium is the most essential nutrient when it comes to bone health. Calcium is important for overall health. Almost every cell in our body uses calcium in some way. Some areas where our bodies use calcium is in our nervous system, muscles, heart and bone. Our bones store calcium in addition to providing support for our bodies. As we age, we absorb less and less calcium from our diet, causing our bodies to take more and more calcium from our bones. Over time this aging process can cause or contribute to osteopenia or osteoporosis.

Here are a few tips to boost your calcium:

  • Drink an 8-ounce glass of milk with your meal. Fat-free and low-fat milk have the same amount of calcium as whole milk.
  • Add low-fat or fat-free milk to coffee or tea.
  • Make oatmeal with milk instead of water.
  • Eat 1 cup of low-fat or fat-free yogurt with fruit for breakfast or a snack.
  • Melt low-fat or fat-free cheese on a whole-grain bagel, tortilla or English muffin.

 
High Calcium Foods
1 cup or milk, yogurt, pudding, or 1 ½ ounce cheese
Non-fat or low-fat milk or buttermilk
Low-fat chocolate milk
Non-fat or low-fat yogurt
Low-fat cheese

Medium Calcium Foods
1/2 cup of each of the following:
Non-fat or low-fat cottage cheese
Cream soups (high in fat)
Ice cream (high in fat)
Ice milk or frozen yogurt
Non-Dairy Calcium Sources
Dried bean or peas (1 cup)
Refried beans (1 cup, eat those without lard)
Canned fish (2 oz.)
Tofu processed with calcium (1/2 cup)
Almonds (1/4 cup)
Broccoli (1 cup)
Kale (1 cup)
 
 
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Source: http://www.eatright.org/Public/content.aspx?id=6794

Healthy Resolutions For 2014!

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Thinking of new resolutions for 2014? Try starting off the New Year with a few healthy choices.

Here are a few examples:

 

  • Choose low sugar treats: We consume 355 calories, or 22 teaspoons, of added sugars a day. The American Heart Association advises that we eat much, much less than that. Try to eat more natural sugars such as ones contained in fruits.
  • Eating more foods rich in omega-3 fatty acids might just help you keep your blood pressure down. Researchers found that among 4,680 healthy adults, those who consumed the highest amounts of omega-3 fatty acids in their diets had the lowest rates of hypertension. Research also has found that omega-3s can help improve your mood. Try to get two servings of fish a week, particularly fatty fish, such as salmon, sardines and some types of tuna, which are rich in omega-3s. If you don’t like fish try walnuts and flax, which are good nonfish sources of omega-3s.

 

  • Pile on the veggies: The majority of Americans don’t eat the daily recommended 3 or more servings of vegetables. Vegetables contain many healthy nutrients and fibers important for your body. If you don’t think any vegetables taste good, try roasting. Roasting vegetable caramelizes their natural sugars so they taste amazing.

 

Make eating healthy one of your New Year resolutions for 2014!
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Source: http://www.eatingwell.com/healthy_cooking

Orange Cranberry Sauce

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This is another recipe I took to my family’s Thanksgiving dinner at my brother’s farm in Kansas. This recipe would be a great  ‘healthy’ addition to your Christmas menu too.

Orange Cranberry Sauce

 
Makes: 4 1/2 cups
Active Time:
Total Time:
Ingredients
4 medium navel oranges, divided
Water, as needed
2 12-ounce bags fresh cranberries (6 cups)
1 1/4 cups packed light brown sugar
1/4 teaspoon ground cloves
Pinch of salt
Preparation
  1. Use a sharp knife to slice the ends off 3 oranges and remove the peels and white pith; discard. Working over a bowl, cut the orange segments from their surrounding membranes. Squeeze the juice into the bowl before discarding the membranes. Leaving the segments in the bowl, pour the juice from the oranges into a measuring cup. Juice the remaining orange and add the juice to the measuring cup. If necessary, add water to make 2/3 cup liquid total. 

 

  1. Combine carrots, water and salt in a large skillet. Bring to a boil over medium high heat. Cover and cook until carrots are just tender, 6-8 minutes. Melt butter, combine with honey and cinnamon, pour over carrots. Remove from heat, you can keep the carrots warm in oven set on low temp 200-250 deg.
  2. Let cool for 10 minutes. Stir in the reserved orange segments. Serve warm, room temperature or cold.
Make Ahead Tip: Cover and refrigerate for up to 1 week.
Tip:Be sure to use a nonreactive pan baking dish or bowl—stainless-steel, enamel-coated or glass—when cooking with acidic food (citrus, cranberries, tomatoes) to prevent the food from reacting with the pan. Reactive pans, such as aluminum and cast-iron, can impart off colors and/or flavors. 

Nutrition 

Per ¼  cup: 89 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 23 g carbohydrates; 15 g added sugars; 0 g protein; 2 g fiber; 13 mg sodium; 101 mg potassium.Nutrition Bonus: Vitamin C (38% daily value)

 

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Healthy Cooking Oils

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There are bad fats that contribute to heart disease, cancer, and other maladies, there are good fats that fight those things by lowering LDL (bad cholesterol) and raising HDL (good cholesterol), reducing inflammation, and providing cancer-preventive antioxidants. Most pantries and cupboards contain some of each, primarily in bottles of cooking oil. Here are some healthy cooking oils and their benefits. 
Extra-Virgin Olive
HEALTH BENEFITS: Extra-virgin olive oil has the highest monounsaturated fat content of all the oils—second only to hazelnut, which is much costlier and has a strong flavor, making it less suitable for most cooking. Monounsaturated fats are the healthiest because they offer protection against heart disease. Not only do they help lower total and LDL (“bad”) blood cholesterol levels, they also help raise HDL (“good”) blood cholesterol levels, thereby helping to lower the risk of heart attack or stroke. In addition, more recent research has shown them to be helpful in losing weight and fat, especially around the belly.
HOW TO COOK WITH IT: Fairly versatile, olive oil can be used in a variety of ways. It’s great for uncooked marinades and dressings, ideal for sautéing, and can even be used in baking; however, for more mild-flavored baked goods, stick to light olive oil, which has a milder flavor. Light, in this case, does not refer to calories or fat but rather to color and flavor. Because of its smoke point, the temperature at which the oil begins to smoke when heated, olive oil is not good for frying.
Canola
HEALTH BENEFITS: Another good source of monounsaturated fatty acids (MUFAs), canola oil contains a good amount of polyunsaturated fatty acids as well. Just like monounsaturated fats, they lower blood levels of bad and total cholesterol, but don’t raise good cholesterol levels.
HOW TO COOK WITH IT: Canola oil can do everything olive oil can and more. It has a higher smoke point, so it can be used for higher temperature sautéing as well as some frying. (But for good health, eat fried foods only occasionally.) Canola oil also has a milder flavor so it can be used in any kind of baking and cooking without imparting any of its own flavors into the dish.
Flaxseed
HEALTH BENEFITS: Another oil made up primarily of monounsaturated fats but with its own unique properties, flaxseed oil is a great source of omega-3 fatty acids and lignan, which improve cholesterol and may help prevent cancer, especially, it appears, breast cancer.
HOW TO COOK WITH IT: Flaxseed oil is not heat stable, so while it can’t be used for cooking, it can be used in salad dressings, marinades, and other sauces that don’t require cooking.
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Source: http://www.todaysdietitian.com/healthandnutrition/

Pomegranate Molasses-Glazed Carrots with Pistachios

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I love to try new recipes for the holidays. I offered to bring a vegetable dish and a fruit dish for my families Thanksgiving dinner at my brother’s farm in Kansas. Check out this great recipe for a new twist with carrots which was a big hit.  I will be sharing the cranberry sauce recipe later this week which I loved. Both of these recipes would be great ‘healthy’ additions to your Christmas menu.

Makes: 8 servings, 1/2 cup each
Active Time:
Total Time:

Ingredients:
2 pounds carrots, peeled and diagonally sliced (1/4-inch)
1/2 cup water
2 tablespoons pomegranate molasses (see Tip)
2 tablespoons honey
2 tablespoons butter
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1/3 cup chopped salted pistachios
2 tablespoons snipped fresh chives
Preparation
Combine carrots, water, pomegranate molasses, honey, butter, cinnamon and salt in a large skillet. Bring to a boil over medium-high heat. Cover and cook until the carrots are just tender, 6 to 8 minutes. Uncover and cook, stirring frequently, until the liquid is a syrupy glaze, 6 to 8 minutes more. Remove from heat and stir in pistachios and chives. Serve warm.  

Make Ahead Tip: Keep warm in a 225°F oven for up to 30 minutes.

Tip: Pomegranate molasses has a bright, tangy flavor. (Don’t confuse it with grenadine syrup, which contains little or no pomegranate juice.) Find it in Middle Eastern markets and some large supermarkets near the vinegar or molasses. To make your own: Simmer 4 cups pomegranate juice, uncovered, in a medium nonreactive saucepan over medium heat until thick enough to coat the back of a spoon, 45 to 50 minutes. (Do not let the syrup reduce too much or it will darken and become very sticky.) Makes about 1/2 cup. Refrigerate in an airtight container for up to 3 months.

Nutrition
Per serving: 119 calories; 5 g fat ( 2 g sat , 2 g mono ); 8 mg cholesterol; 17 g carbohydrates; 5 g added sugars; 2 g protein; 3 g fiber; 241 mg sodium; 381 mg potassium.
  
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Scoop It Out!

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Do you love bagels but hate how many calories and carbs it has? Consider “scooping out” your bagel! I recently went to Bagel Café in Oklahoma City and asked for a “scooped out” bagel. I wanted to compare a regular bagel and a “scooped out” bagel and these are the results I got….
A regular bagel weighed approximately 5.0 oz. and 145 g, which equals 373 calories and 80 g of carbs.
A “scooped out” bagel weighed approximately 4.0 oz. and 113 g, which equals 293 calories and 63 g of carbs.
A difference of approximately 80 calories and 17 g of carbs just by “scooping out” your bagel!!!
WATCH OUT FOR THE CREAM CHEESE!
Bagel Café generously puts cream cheese on your bagel, so I asked for cream cheese on my “scooped out” bagel, and found that I am consuming more calories than a regular bagel. I took out ¼ of the cream cheese they applied and weighed it….
It weighed approximately 1.2 oz. and 34 g, which equals 119 calories and 1 g of carbs. That was only 1/4 , after doing some calculations, I found out they put approximately ¾ cup of cream cheese into each scooped out bagel, which is 607 calories and 5 g of carbs. Whoa!!!
If you decide to start “scooping out” your bagel, ask for cream cheese on the side. This is a great idea for all the bagel lovers watching their calorie and carb intake!
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