Planning - The Key to Healthy Shopping

March is National Nutritional Month, the time when Dietitians promote healthy eating practices and lifestyle behaviors. During the month you may find Dietitians at your local grocery store giving free tours, or at the community library and schools giving cooking lessons or having an open house with educational opportunities. Take advantage of the FREE education your local dietitian can offer -- you may learn something new! For instance...who knew that 1/2 cup of cottage cheese has over 450 mg sodium! Or that cutting out 100 calories from your diet everyday will lead to a 10 pound weight loss in one year!

To contribute to National Nutrition Month, I will have 1 post each week of March dedicated to grocery shopping. 

To begin....let's discuss the importance of PLANNING:

Planning 101
I enjoy being organized in most aspects of my life. I am VERY organized when it comes to school and my finances...so why be different when it comes to planning the food I am going to eat? Meal planning saves me time during my hectic work week and money because I plan my meals around the items that are on sale. To maintain a healthy lifestyle, planning your meals can help keep you fit and healthy.

A 2012 survey of grocery shopping habits of Canadian residents found that most of the subjects surveyed struggled making healthy choices in grocery stores. Results showed only 66% of shoppers made grocery lists before going to the store, and 1/3 made meal plans in advance. In addition, the survey found the participant's kitchens contained excessive amount of soda pop, packaged convenience foods, deli meats, and lacked fruits and vegetables, legumes, and milk products.

Although meal planning takes time and effort, the benefits outweigh the challenges. Follow these simple steps to successful meal planning:

1. Put it on the List -- keep a running list of groceries you need. As soon as I run out of something, I immediately add it to My List which sits right on my counter. This makes sure I do not forget anything when I go to the store.

2. Use Coupons -- Every week I spend time looking at the week's coupons and develop the meals I am going to make around the items on sale. Clip coupons and keep them in a small envelope in your purse. Or sign-up for online versions on coupons if you have an iPhone.

3. Eat from your Pantry or Freezer -- every week I try and have 1-2 meals using items I already have on hand. This not only helps me save money but it prevents me from leaving food in the freezer too long before it becomes freezer burned.

4. Use the same Ingredients in Multiple Meals -- when planning the recipes you are going to make every week, use similar items in multiple meals. For example, when I make pasta sauce, I will use the leftovers as pizza sauce on a meal I eat later in the week.

5. Stick to Your List -- To help keep your slim figure, STICK TO YOUR LIST! If you stick to your list you will avoid choosing unhealthy impulse items. Only deviate from your list when your favorite staples are on sale. Whenever I go to the store I always check out the frozen vegetable section because every once in awhile the vegetables are on salt 10/$10 and I always purchase them if they are not on my list.

6. Learn to Love Leftovers -- leftovers should NEVER go to waste! After making a main dish, package the  leftovers in individual containers to take for lunches the rest of the week. This saves money and time because all you have to do is heat up dinner and BOOM! you have a full meal!

7. Organize your Grocery List -- organize your list by food group of aisle in the grocery store. This will save you time and wasted energy with a busy schedule. I organize my list by food group, but that is because I switch up the grocery store I go to each week depending on which store has better deals/

Almond Craisin Biscotti

Biscotti, the English word for "coffee bread" and "twice-baked biscuits." These sweet treats can be eaten at any time of the day, dipped in coffee, tea, or milk or coated with frosting. Personally, I love to eat biscotti in the morning with my coffee or as dessert. 

I continue to promote the benefits of breakfast. Although biscotti taste incredible, it is important to keep everything in moderation. Think of biscotti as equivalent to a cookie: it contains butter and sugar which are high in fat and calories. To help with weight maintenance, choose a small piece of biscotti and pair with a small piece of fruit and 6 oz low-fat Greek yogurt. 

Today I decided to make Almond Craisin Biscotti. This recipe make a significant amount of biscotti and you can change the size of the biscotti to your liking -- make some big and some smaller! As a first-time biscotti attempt, I was very intimidated to make this recipe. Based on my experience I am going to give you some advice I wish someone had told me before beginning this recipe. 

Here are my tips before beginning:
1). When forming the dough into "logs" keep them a maximum of 4" wide. I made some of my logs too wide and the biscotti were too big.
2). After cooking the dough for the first 15 minutes, let the dough sit out for 10 MINUTES -- and I mean it! Do not try and cut the dough early or you will tear the dough and your biscotti will turn to crumbles.
3). Remove the logs from the pan and place on a cutting board before cutting them diagonally. Use a long solid knife, like a chef's knife, so you can make 1 solid cut.

Almond Craisin Biscotti

Servings: 60 (1 piece each)

Ingredients:

4 cups flour

1 cup whole wheat flour

4 tsp baking powder

½ tsp salt

2 cups granulated sugar

1 1/2 sicks butter

5 eggs

1 tbsp vanilla

2 tbsp grated lemon rind

6 oz almonds, chopped or slivered

1 cup craisins

1. Mix flour, baking powder and salt.

2. In a separate bowl cream the butter and sugar. Add eggs and beat well. Add vanilla and lemon rind. Add dry ingredients, mixing well, then add nuts.

3. Divide dough into 3 sections. Roll on a well-floured board (dough is very soft).

4. Shape into long semi-flat logs and slide onto greased cookie sheet (I used parchment paper). Bake at 375 degrees F for 15 minutes. Cool for 5-10 minutes, then cut at an angle into slices. Place slices back onto cookie sheets. Return to oven and bake another 10 minutes.

Nutrition Information:

Calories: 110

Protein: 2.4 g

Fat; 4 g

Carbohydrates: 17 g

Fiber: 1g

Sodium: 25 mg

Cholesterol: 6 mg

On the Go Oatmeal Parfait

Research has shown that people who eat breakfast have a lower BMI, do better in school, and are more productive that those who forgo breakfast. With a busy schedule during my dietetic internship, having breakfast is essential to beginning my day. 

This is a recipe from my aunt, Linda Hafner's, cookbook Simple, Fresh, & Healthy: a Collection of Seasonal Recipes. This recipe needs to be made the night before in order to blend the flavors and allow the yogurt to interact with the oatmeal -- I recommend whipping up a batch on Sunday evening to consume throughout the week. Check out my breakfast!!!

Although this meal is not high in calories, it is still important to watch portion sizes. I recommend portioning the oatmeal and berries into individual containers and store in the fridge. Then you can grab a healthy, low calorie breakfast on-the-go!  

On-The-Go Oatmeal Parfait
Serves: 4-6 (~1 cup each)

Ingredients:
2 cups oatmeal, uncooked (not instant)
8 oz. carton plain low-fat yogurt (if you prefer sweeter use low-fat vanilla yogurt)
2 cups sliced fresh (or thawed) strawberries and blueberries -- substitute with peaches, apple slices, bananas, or pineapple
1 1/2 cups apple juice
1 tsp vanilla extract

1. In a bowl, combine oatmeal, yogurt, fruit, apple juice, and vanilla.
2. Cover and refrigerate 8 hours or overnight. May be stored in the refrigerator for up to 4 days before serving.

Nutritional Information:
Calories: 212
Protein: 7g
Carbohydrates: 41g
Fat: 3g
Fiber: 5g
Cholesterol: 3mg
Sodium: 28mg

Apple Cake

Sometimes you have to make a real dessert, not a "healthified dessert". You need to dive in 100% and make a dessert that tastes like the world will end after you take the first bite. For those of you who are not chocolate lowers, this recipe will rock your world! This Apple Cake recipe is a classic dessert from my fiance. We make this cake for each other's birthday, if we have a special potluck event to attend, or whenever we need to "WOW" our friends. Today I made the Apple Cake for my neighbor who shovels my driveway every time it snows. It is easy, fast, and simple to make! When I brought it over to their house, they were very excited and I could see their eyes light up as they looked it over.   

AND...I was so excited to give them the cake that I forgot to take a picture of it after I took it out of the oven! oops!

Although this recipe is not low in calories, it is free of butter which contains unhealthy saturated fat and uses canola oil which is high in mono and polyunsaturated fats that are more heart healthy. If you are interested in lowering the sugar content, use Splenda or Stevia in place of half the sugar. You can also add 1 cup of whole wheat flour in place of white flour. 

A few key tips before making this recipe:
1. The dough is dry, but if you add milk or water to make the dough more moist, the recipe WILL NOT WORK. If you do add milk, add 1-2 tbsp at the most. 
2. I mix all the wet and dry ingredients together, then use my hands to work in the apples. The oil in the dough will ensure the cake will not turn out dry. I was skeptical the first time I made the recipe by myself, but trust me and follow the directions. 

Apple Cake
Servings: 20

Ingredients:
1 cup canola oil
2 cups granulated sugar
2 eggs
3 cups flour
1 tsp salt
1 tsp baking soda
1 tbsp cinnamon
1 tsp vanilla
4 cups chopped apples (2 large or 3 medium apples)

1. Mix oil, sugar, vanilla and eggs in a bowl and set aside.
2. In a separate bowl mix flour, salt, baking soda, and cinnamon. 
3. Add the wet ingredients to the dry ingredients and mix. The dough may feel dry at first, but continue to stir 2-3 minutes until the dough is moist.
4. Add the apples and mix in with your hands. Place dough in a greased 9x13" glass baking dish. Bake for 55 minutes at 375 degrees. It should be a beautiful golden brown. After the apple cake is done, let it cool for 30-60 minutes before serving. I usually make the cake the night before I need it as it stays extremely moist.

Nutrition Information:
Calories: 260
Protein: 2.4g
Fat: 11.4g
Carbohydrates: 38g
Fiber: 1.1 g
Sodium: 122mg

Cabbage with Walnuts & Apples

Everyone talks about eating "heart healthy." But what does that mean? A heart healthy diet consists of eating a variety of fruits and vegetables, lean meats, low-fat dairy, unsaturated fats, fiber and minimal sodium. Fruits and vegetables contain antioxidants, a wealth of vitamins and minerals, and fiber. Low-fat dairy contains protein and calcium and to support bone growth and muscle development. Unsaturated fats are liquid at room temperature and contain monounsaturated and polyunsaturated fats. These fats do not clog your arteries like saturated fats found in butter and coconut oil. Choosing foods that are low sodium are helpful to lower blood pressure and reduce pressure on your heart. And lastly, lean meats contain less saturated fat and calories while providing protein essential to build muscles. 

Recent research from the New England Journal of Medicine revealed that the heart healthy effects of following a Mediterranean diet are similar to the effect of taking statins. Statins are cholesterol lowering drugs that can reduce bad cholesterol, especially LDL cholesterol. The benefits of adding 1-1.5 oz of nuts per day and replacing unhealthy saturated fats with heart healthy unsaturated fats like canola oil and olive oil are simple tricks to improve your overall diet to help protect against heart disease.  However, it is important to remember that when you add nuts and heart healthy oils into your diet, you must take out the same amount of calories from unhealthy fats. This means the overall calories remain the same, you are just substituting heart healthy calories for less heart healthy calories. 

Here are the correct portion sizes and calories of nuts:

1 oz walnuts (14 halves)     190 calories

1 oz peanuts (29 nuts)        160 calories

1 oz cashews (20 nuts)       162 calories
1 oz almonds (23 nuts)       165 calories
1 oz pecans (20 halves)      195 calories
1 tbsp Olive oil                   120 calories
1 tbsp Canola oil                120 calories

Sorry for the lack of pictures in this post -- my grandpa made this recipe about a month ago and I could not resist sharing it after reading the results of the latest study! This recipe truly encompasses the Mediterranean diet! It is filled with vegetables, heart healthy oil, walnuts, and fruit all in one recipe!

Cabbage with Walnuts & Apples

Servings: 4

Ingredients:

1 head cabbage, sliced thin

2 green delicious apples, cored and sliced thinly

1 purple onion, sliced very thin

2 tbsp olive oil

1/2 cup chopped walnuts

1. Place thinly sliced cabbage in a large non-stick skillet pan with 2 

    tbsp olive oil. Saute on medium heat 5 minutes until cabbage 

    begins to soften.

2. Add sliced apples. After 2 minutes add sliced onion. Continue to 

    saute until soft. The cabbage should be easy to cut into. Salt and 

    pepper to taste.

3. Mix in chopped walnuts and serve! This pairs well with a hearty 

    loaf of bread!

Nutrition Information:

Calories: 297

Protein: 6g

Carbohydrates: 37g

Fat: 17g

Fiber: 10g

Cholesterol: 0mg

Sodium: 49 m

Hearty Super Bowl Chili

What is better than chili on a cold winter day! Yesterday my mom, grandma, and three aunts began cleaning out my grandmother's house. After a full day of hard work we sat down to a hearty bowl of chili. I will not lie, but it was PERFECT! 

My aunt made the chili and was so kind to allow me post her recipe! She also made the recipe healthier by substituting high fat meats for leaner rounds. She replaced the ground beef with lean beef, ground turkey, and turkey sausage rather than regular sausage. Lean meat has less saturated fat and cholesterol is healthier for your heart. It is also an excellent source of protein!

Do you enjoy spicy food? I love spicy food and so does my aunt! She substituted diced tomatoes for Rotel Tomatoes to add a little kick! Check out the recipe below and let me know what changes you made to improve the recipe even more! 

Hearty Super Bowl Chili
Serves: 12
Adapted from Simple, Fresh & Healthy: A Collection of Seasonal Recipes

1 pound lean ground beef
1 pound ground turkey
1 pound Italian-style turkey sausage
1 large onion, chopped
3 bell peppers, chopped (mix red, orange, yellow, and green)
2 garlic cloves, minced
1 tbsp dried oregano
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp ground allspice
1/4 tsp ground cloves
1 (28 oz) can Rotel tomatoes
2 (15 oz) cans tomato sauce
1 tbsp brown sugar
4 tbsp chili powder
2 (4 oz) cans chopped green chilies
2 (15 oz) cans kidney beans, drained and rinsed
salt and pepper to taste

1. Place a large pot over medium-high heat and brown the meat.
2. Reduce heat to medium and stir in onion, peppers, garlic, oregano, cumin, coriander, allspice, and cloves. Add Rotel tomatoes and tomato sauce.
3. Stir in brown sugar, chili powder, green chilies, and kidney beans.
4. Lower the heat, cover the pot, and simmer for 1 hour. Season with salt and pepper.
5. Serve with plain yogurt, low-fat cheddar cheese, and chopped chives.

Nutrition Information: (per serving)
Calories: 288
Protein: 27g
Carbohydrates: 25g
Fat: 9g
Dietary Fiber: 8g
Cholesterol: 78mg
Sodium: 1,081

Banana Pumpkin Bread with Pumpkin Spice Cream Cheese Spread

As fall slowly approaches, cooking with pumpkin becomes a favorite hobby of mine. Pumpkin is a low-calorie vegetable but is rich in anti-oxidants, Vitamin A, B-complex vitamins, Vitamin C, and Vitamin E.  Pumpkin has zero saturated fat and cholesterol and the seeds are loaded with heart healthy mono unsaturated fatty acids and fiber. 

This morning I had two bananas that were going to spoil and a can of pumpkin in my cupboard and I thought, why not make a hearty banana pumpkin bread! I thought about putting in a layer of cream cheese filling, but I think I will try that another time. I follow a blogger, Skinny Taste, and I saw her Pumpkin Cream Cheese Spread and decided to use my extra pumpkin to make this cream cheese. I kept nibbling on the cream cheese spread - it will go excellent with a bagel or toast for breakfast. This is definitely a keeper.

One recommendation I will make to this recipe is to add nuts or raisins into the batter. I enjoy chopped walnuts in my bread as this adds more heart healthy fat, protein, and fiber. In this recipe I topped my bread with 1 oz. chopped pecans, but next time I will add more in the batter. Now slice yourself up a piece of bread, top with the cream cheese spread and relax with a cup of tea, coffee, or milk. This bread is an excellent choice if you are looking for something sweet.

Banana Pumpkin Bread
8 slices

1 cup whole wheat flour
3/4 tsp baking soda
1/2 tsp salt
1 tsp pumpkin pie spice
1 tsp cinnamon
2 tbsp butter or margarine
1/2 cup brown sugar
1 cup canned pumpkin filling
2 eggs

1. Preheat oven to 325 degrees F. Coat a 9x5 bread pan with cooking spray. 
2. Mix flour, baking soda, salt, pumpkin pie spice, and cinnamon in a large bowl.
3. In a separate bowl mash the bananas and add the pumpkin pie filling, eggs, butter and sugar. Mix thoroughly until homogeneous.
3. Mix the wet and dry ingredients. *If you want to add in raisins, dates, chopped nuts - add now!
4.  Pour into loaf pan and bake for 1 hour. After 25 minutes top the bread with foil to prevent the top from burning.

Pumpkin Cream Cheese Spread
Adapted from Skinny Taste
10 servings (3 tbsp)

8 oz. fat free cream cheese
1/2 cup canned pumpkin pie filling
1 tsp cinnamon
1 tsp pumpkin pie spice
2 tbsp brown sugar
2 tbsp granulated sugar

Soften cream cheese and mix all ingredients together. Chill in fridge and serve!

Nutritional Information:
1 slice Banana Pumpkin Bread 
Calories: 204
Protein: 4 g
Carbohydrate: 40 g
Fat: 4.5 g
Fiber: 4 g

3 tbsp Pumpkin Cream Cheese Spread
Calories: 65
Protein: 5 g
Carbohydrate: 11 g
Fat: 0.3 g
Fiber: 1.6 g