Healthy cooking tips, recipes, food facts and more from a Registered Dietitian!
Archive for June, 2007
Healthy Cooking Tip – Canned Veggies
Jun 30th
When shopping for vegetables, it’s often hard to decide between fresh, frozen, or canned vegetables. While fresh veggies are preferred, since they have been through little or no processing, they only last a few days, where frozen and canned varieties last for months.
Canned vegetables retain alot of health benefits seen in fresh and frozen varieties and can actually offer additional health benefits. For example, lycopene (seen in tomatoes) becomes more usable to you after processing or canning, according to the American Dietetic Association.
Often canned foods are a high source of salt, so when you buy canned vegetables, look for varieties that are reduced sodium and rinse the vegetables before cooking. Also make sure your cans aren’t bent, since this could mean they weren’t fully processed and could be bad.
(No Ratings Yet)
Loading ...Cooking 101 – Marrying Your Foods
Jun 29th
Some foods just taste better as “leftovers.” It’s known (like in this week’s dip recipe) that when foods sit together for extended periods the flavors combine and often change to develop even better flavors. My grandmother calls this “Marrying” of the flavors.
Letting foods “Marry” is easy and practical – that means you can prepare ahead and assemble the dish the night before, leaving it in the refrigerator to “Marry” overnight before cooking it the next day. Or, make twice the amount you need one day, letting half of it “Marry” and be even better the next!
(No Ratings Yet) Loading ...Healthy Snacks
Jun 28th
This month’s Today’s Dietitian provided a very interesting article about 100 Calorie Packs. I thought I’d share what I learned:
100 Calorie Packs can be found everywhere with nearly every type of snack food there is. The largest benefit we get from these is portion control. If someone gave me a large package of Oreos chances are I’d eat way more than 100 calories, but if I’m given a 100 calorie pack, I’m happy with it. While these snacks offer healthy portion sizing and are very convenient for traveling and when you’re on the go, there are also a few things to be careful about.
Eating more than a few of these per week causes calories to add up. While eating a 100 calorie snack may be good, eating three 100 calorie snacks in a day may be more calories than you want. Also, if you’re trying to cut back your calories anyway, 100 calorie snack packs may be giving you alot of “empty calories” – calories with little or no nutritional value – at a time when you aren’t eating very many calories to provide alot of nutrients.
Nature provides 100 calorie snack options that are quick and easy, such as pears, apples, and bananas. Other easy and healthy snack options for around 100 calories include 1 1/2 ounces reduced-fat cheese, 14 almonds, 6 ounces light yogurt, 1/2 of a 3 ounce bagel, and 2 ounces extra lean ham.
So, go ahead and grab some 100 Calorie Packs, but be mindful that you’re still eating 100 calories. Choose to have only a few per week – it’s better than splurging on that whole package of oreos!
(1 votes, average: 5.00 out of 5) Loading ...Healthy Spinach Dip
Jun 27th
I love spinach dip anytime I’m having a party. I think it’s best to put it in Hawaiian bread and serve it with the bread and crackers. Here’s a way to make it a little healthier.
1 (10 ounce) package frozen chopped spinach
1 cup fat-free yogurt
1 cup fat-free sour cream
1 (8 ounce) can water chestnuts, drained and chopped
3 green onions, chopped
1 packet dry vegetable soup mix
Defrost spinach and drain. Press dry.
Combine all ingredients except spinach. Fold in spinach, mixing well. Refrigerate 3 hours before serving.
(1 votes, average: 5.00 out of 5) Loading ...Sun-Dried Tomato and Garlic Dip
Jun 27th
1 tub (8 ounces) fat-free cream cheese spread
1/2 cup fat-free or reduced-fat mayonnaise
1/2 cup sun-dried tomatoes (preferably packed in water), drained and chopped
2 tablespoons finely chopped fresh chives
1 clove garlic, minced
1 teaspoon freshly ground black pepper
Mix all ingredients until well blended. Refrigerate until service.
Serve with whole wheat crackers or fresh vegetables.
Adapted from: KraftFoods.com – Kraft kitchen tips suggestion: the longer (up to one day) you leave this dip in the refrigerator, the better the flavor (see below for why).
(1 votes, average: 5.00 out of 5) Loading ...
