Oven Fried Chicken, Sweet Potatoes, and Green Beans

  Today I have another meal that fits the MyPlate model. It's based around oven fried chicken made with Kentucky Kernel flour. Sweet potatoes really taste good with chicken, and green beans go with everything. Kentucky Kernel flour is a bit salty at 544 mg. of sodium in 4 tsps. and has a strong flavor, so I blended it with whole wheat flour. 

Oven Fried Chicken

Ingredients: 

Vegetable oil

1 pound skinless chicken

1/2 cup Kentucky Kernel flour

1/2 cup whole wheat flour

2 eggs

1/4 cup skim milk

Directions: 

Preheat oven to 400 degrees F. 

Pour enough oil into a baking dish to keep the chicken from sticking.

Beat the eggs and milk in a bowl.

Combine the 2 flours on a plate.

Dip the chicken pieces into the egg mixture first, then coat in flour. Place them in the pan. Bake for 30 minutes on each side, turning once. 

Sweet Potatoes

Wash and place desired number of whole sweet potatoes directly on the oven rack and bake while the chicken is cooking. It should only take around 30 to 40 minutes for the potatoes to bake. 

Top the finished sweet potatoes with some tub margarine and cinnamon. 

Green Beans

Open a can of Shelley Green Beans and drain to reduce the sodium. Place in a saucepan and add water, a generous sprinkling of black pepper, and one thick slice of onion, chopped. Cook on stove-top over medium to medium-high heat while the chicken and sweet potatoes are baking.

Tomato and Okra Vegetable Soup

  It's cold outside today, and this healthy soup is the perfect meal for warming up. The base of the soup is corn and tomatoes. I used a combination of no added salt and regular canned vegetables, simply because the grocery store didn't have everything I needed in the no added salt variety. This soup contains primarily canned and frozen vegetables, with the exception of a fresh onion and a green pepper, making it ideal for late fall and winter. A little bit of sugar and white vinegar add a boost of flavor.

 

Ingredients: 

2 cans no added salt whole kernel corn

2 cans no added salt diced tomatoes

1 can shellie beans

1 can sliced carrots

1 onion, chopped

1 green pepper, chopped

1 12 oz. bag frozen okra

2 Tbsp. sugar

1 Tbsp. white vinegar

Directions: 

Combine all ingredients in a large pot and cook on medium-high heat for 30 minutes, stirring occasionally. 

  Serve soup with hot, fresh cornbread.

 

Turkey Burgers & Sweet Potato Wedges

  Hopefully by the end of November you are not completely worn out with turkey, but even if you are, this recipe for Turkey Burgers should wake up the taste buds. The Sweet Potato Wedges served with it are sweet, savory, and delicious. Plus, sweet potatoes are a great source of fiber and vitamin A. According to the USDA, 1/2 cup of sweet potatoes provides 110 calories, 3 grams of fiber, and 180% of the Daily Value of vitamin A. 

Serve turkey burgers on whole wheat buns, with lettuce, onion, Swiss cheese, ketchup, and mustard. Add tomato slices in the summer, when the quality of tomatoes is better. I used whole wheat bread in place of a bun because I like the taste and texture, and that's what I had on hand. 

Turkey Burgers
Ingredients: 
1 pound ground turkey (93/7 lean meat)
3/4 tsp. sage
1/2 tsp. garlic powder
1/4 tsp. black pepper

Directions: 
Combine all ingredients and mix well with hands.
Form into 4 hamburger patties.
Spray a skillet with non-stick spray, and cook burgers over medium-high heat for about 30 minutes until well-done.

Be sure to use garlic powder, not garlic salt, for a low sodium dish.


Sweet Potato Wedges
Ingredients:
Whole sweet potato
Cinnamon
Dried basil

Directions: 
Plan to use one potato per person.
Preheat oven to 350 degrees F. 
Wash potatoes, peel, and cut into wedges.
Spray a baking sheet with non-stick spray.
Arrange wedges on baking sheet, spray with non-stick spray, and sprinkle with cinnamon and basil.
Bake for 30 minutes, turning halfway through.

Shrimp & Grits

  This recipe is inspired by a lighter version of the traditional shrimp and grits that I had in Charleston, South Carolina this summer. Shrimp and grits is usually served with kielbasa sausage and enough butter and cream to make you smack your mama, but I've substituted with skim milk and part-skim mozzarella cheese, reduced the amount of butter, and added some vegetables while keeping all the delicious flavor. 

 

Grits

Ingredients: 

Quick grits, 4 servings prepared as directed with salt

1 Tbsp. butter

1/2 cup skim milk

1 cup part-skim mozzarella cheese, shredded

1/2 tsp. black pepper

1/2 tsp. salt

1 green onion, chopped, to garnish

Directions: 

Prepare grits according to instructions on container. 

Over medium-low heat, add butter and stir until melted. 

Add milk and cheese, and stir until cheese is melted and well blended. 

Add pepper and salt and stir. 

Serve grits and garnish with chopped green onion. 

Shrimp

Ingredients: 

1 Tbsp. butter

1/4 tsp. garlic powder

1 chopped tomato

3/4 pound large 26/30 count shrimp, peeled, ready to serve

1/4 tsp. salt

The tomato in this recipe will cook down quite a bit, but it adds to the flavor and color of the dish and helps the shrimp to cook. I used a yellow tomato because that's what I had on hand, but red will work just fine. 

Directions: 

Over medium heat, melt butter in a skillet. Add garlic powder and immediately add shrimp. Stir well. Add chopped tomato and continue to stir often for about 10 minutes. Add salt, stir, and serve.

Corn

Ingredients: 

1 can low-salt whole kernel corn

1 Tbsp. tub margarine

Directions: 

(This one is easy.) 

Cook corn and margarine in a saucepan over medium heat until margarine melts. Stir often. It should only take a few minutes for the corn to get hot enough to serve.

Pumpkin Coffee

This recipe is adapted from verybestbaking.com to be a little tastier and healthier. It's delicious and so easy to make. Enjoy! 

Ingredients: 

2 cups strong coffee

1 cup skim milk

1/2 cup canned pumpkin

6 packets sweetener (I prefer Splenda or Nutrasweet or the store brand of either one.)

1/4 tsp. cinnamon

Directions: 

Combine all ingredients in a saucepan. 

Stir frequently over medium heat. 

Carefully pour into coffee mugs.

Makes 3 servings.

Pumpkin Pancakes

I love pumpkin in the Fall. The smell, taste, and lovely orange color really make the season. Pumpkin for breakfast in the Fall! Now that's a great start to the day. 

This recipe comes from Expect the Best: Your Guide to Healthy Eating Before, During & After Pregnancy by American Dietetic Association. 

Ingredients: 

2 cups plain low-fat yogurt

1/4 cup plus 1 tablespoon sugar

1-2/3 cups AP flour

1 teaspoon baking soda

1 tsp. cinnamon

1/2 tsp. ground nutmeg

1 cup skim or 1% milk

2 Tbsp. tub margarine, melted

1 egg

1/2 cup canned pumpkin

Directions: 

In a small bowl, mix the yogurt with 1/4 cup of sugar. Set aside. 

In a large bowl, combine 1 Tbsp. sugar with the flour, baking soda, cinnamon, and nutmeg.

In a medium bowl, combine the milk, egg, pumpkin, and yogurt-sugar mixture, stirring well. 

Add the wet ingredients to the dry ingredients in the large bowl. Stir until it is moist and free of lumps. 

Lightly coat a griddle or skillet with non-stick cooking spray, and heat to low-medium heat. 

Using a 1/4 cup measure, pour the batter onto the hot griddle. Cook until the bubbles begin to burst, then flip and cook until golden brown. 

Makes 6 servings, one serving is 3 pancakes. 

Nutrition Facts per serving: 282 calories, 0 g. trans fat, 45 g. carbohydrates, 6 g. fat, 42 mg. cholesterol, 3 g. fiber, 3 g. saturated fat, 198 mg. sodium, 12 g. protein

Fish Dinner

  Continuing with the MyPlate meals, this is a quick and easy dinner with baked fish, steamed vegetables, and a baked potato. All the ingredients for this meal are added to taste, so no measuring or strict recipes are required.

 

  To prepare the fish and potatoes, first preheat the oven to 350F. Scrub the potatoes, poke holes in the tops, and place them in the oven for about 40 minutes, they may need to bake longer if you prefer softer baked potatoes. 

  While the potatoes are baking, prepare the thawed fish. I used frozen whiting because it was on sale, and let it thaw in the refrigerator overnight. Place the fillets in a glass baking pan and add olive oil, lemon juice, and a sprinkle of paprika. Bake the fish for about 20 minutes, until it flakes easily with a fork. This fish was delicious, and had a meatier texture. 

  While the fish and potatoes are baking, cook the vegetables on the stovetop. I used fresh broccoli and frozen mixed vegetables. Just cook them in some water in a pan until the broccoli is lightly cooked (no mushy broccoli) and the frozen vegetables are thoroughly cooked. Then empty most of the water. Sprinkle cheese on the broccoli. The best and healthiest type of cheese to use for broccoli is the Mexican blend with reduced fat cheeses. It's available in a store brand and isn't any more expensive than the other types. Turn the heat down to low and let the cheese melt. The little bit of water left in the pan keeps it from burning. For the mixed vegetables, add some tub margarine like Country Crock Light, and stir it in thoroughly. 

  When the potatoes are finished baking, add tub margarine, reduced fat sour cream, and pepper. No salt is needed because the flavor is so good. Remember to eat the peel on the potato for a boost of fiber.    

Friday Night MyPlate

  I love to cook, obviously, but I also enjoy dining out, especially on the weekends. Restaurant meals, even pizza, can be healthy if you keep in mind the MyPlate model and Dietary Guidelines. Tonight I had carry-out veggie pizza and added a salad to make half my plate vegetables. A few olives and the salad dressing added heart healthy polyunsaturated fats. It was delicious! 

Not gonna lie, I had 2 pieces. 

MyPlate Complete Meals

  Since this blog is about healthy eating, I want to start featuring more full meals that match up with the MyPlate model and the 2010 Dietary Guidelines. The MyPlate model is a quick and easy way to think about meal planning. Just fill half of the plate with vegetables or fruits, one quarter with grains (preferably whole grains), and the last quarter with a lean protein (animal or plant). Top it off with low-fat milk, yogurt, or soy milk. 

http://www.choosemyplate.gov

A well balanced meal.

  Four of my recent posts are featured in this photo. Lean meatloaf, cornbread with a heart healthy fat source, a few slices of fried green tomatoes, and fresh, sliced heirloom tomatoes make a healthy, delicious, and filling meal. Have an 8 oz. glass of milk, or some yogurt or sugar-free pudding for daily calcium.

Cornbread

  This is a recipe for regular cornbread. It's adapted from a Martha White recipe, and, like my Jalapeno Cornbread, it can also be filed under "How to Make Cornbread Without Grease". 

Ingredients:

1 egg

1 1/3 cups skim milk

1/4 cup vegetable oil

2 cups corn meal

1 Tbsp. baking powder

1 tsp. salt

Directions:

Preheat oven to 450F.

Spray a 9-inch iron skillet with non-stick spray, and place it in the oven. 

Combine all ingredients in a large mixing bowl, and stir well with a fork. 

Remove the skillet from the oven, and pour batter into skillet. 

Bake for 20 to 25 minutes. 

Makes 6 to 8 servings. 

Variations: 1 3/4 cups buttermilk may be substituted for the skim milk. 

Buttermilk adds a lot of sodium, though.

Did you know? Buttermilk is good in recipes because it is more acidic than regular milk. If you don't have buttermilk on hand, add 1 Tbsp. of white vinegar to a 1 cup measuring cup, then fill the rest of the way with plain milk. This is a much lower sodium version of buttermilk, too. Vinegar is also great as a seasoning on vegetables or meat because it adds flavor without adding sodium.

Meatloaf

This is a traditional ketchup-topped meatloaf. Plus, it has a boost of fiber in the bread crumbs, and is lightened up with lean ground beef.  

Ingredients:

1 1/2 pounds lean ground beef or ground sirloin

1 egg

1/2 cup fresh onion, chopped

1/2 cup Fiber One original, crushed (or 1/2 cup breadcrumbs) 

1/2 cup plain breadcrumbs

1/2 cup skim milk 

1/2 tsp. pepper

1/2 tsp. salt

1 can tomato sauce

1 tsp. Thyme

1 1/2 tsp. Worcestershire sauce, divided

1/2 cup ketchup

Directions: 

Preheat oven to 350F.

Combine crushed Fiber One and bread crumbs in a small bowl and soak in milk while preparing other ingredients. 

Combine beef, egg, onion, pepper, salt, tomato sauce, Thyme, 1 tsp. Worcestershire sauce, and soaked bread crumbs in a large mixing bowl. Combine thoroughly using hands. 

Spray a loaf pan or small, rectangular baking dish with non-stick spray. Form mixture into a loaf and place in pan. 

Stir together ketchup and 1/2 tsp. Worcestershire sauce.

Bake for 1 hour and 10 minutes. 

Remove from oven.

Fried Green Tomatoes

  Since tomatoes are now coming in from my little garden, I decided to fry up some of the green ones today. When made right, fried green tomatoes taste better then candy, and these are really good. I used whole wheat flour along with cornmeal, a small amount of sugar, and just a dash of salt, and lightly pan fried them in heart healthy vegetable oil. Draining on a wire rack helps to avoid sogginess. This recipe makes a lot of the coating, but it can be halved if needed. 

Ingredients:

4 to 5 green tomatoes, sliced

1/2 cup cornmeal

1/2 cup whole wheat flour

2 tablespoons sugar

dash of salt

2 tablespoons vegetable oil

Directions: 

Put cornmeal, flour, sugar, and salt on a dinner plate and stir together with a fork until well combined. 

Heat oil in a skillet over medium-high heat. 

Dredge sliced tomatoes in coating and fry on both sides until light brown. 

Place fried tomatoes on a wire rack to drain and cool. Eat within a few minutes of cooking.

Tomato Garden

  This an update on two previous posts about gardening and my delightful tomato plants. I'm still waiting on the cantaloupes to grow, and the raspberries and cherries unfortunately didn't make it. However, I do have a wonderful harvest of fresh heirloom tomatoes! 

  The ripe tomatoes are perfect for slicing on sandwiches and salads, or to eat fresh. I fried up some of the green tomatoes today (recipe and picture to follow)! 

Baked Beans

  This is a fun recipe for baked beans that mixes a few different types of beans. The result is more flavor and a more interesting presentation. Just be aware that this recipe makes a big pot of beans, so either prepare it for a large crowd or decrease the recipe as needed. 

  Beans are a great source of healthy fiber, and this recipe really has a moderate amount of sugar. Feel free to substitute your favorite beans, such as Great Northerns or limas, or add any variety of peppers for extra spice. Stick to 1/2 cup for a serving size.

Ingredients:

4 cans pork and beans

2 cans black beans, drained and rinsed well

2 cans butter beans, drained

1 onion, chopped

1 cup brown sugar

1/2 bottle barbecue sauce

Directions:

Combine all ingredients in an oven safe pot. 

Bake at 325F for 1 hour.

Home Food Safety

  Eating the right foods is important for staying healthy, but safely preparing those foods is just as vital in preventing foodborne illnesses. Here are some tips from the USDA and Homefoodsafety.org for safe food handling, preparation, and storage. 

Safe food handling:
-Always wash hands before handling food. Wash hands after touching any raw foods, or after sneezing, coughing, touching face, nose, or hair.
-Use separate cutting boards for raw meat, fruits and vegetables, and cooked foods to avoid cross-contamination.
-Wash all fresh produce before preparing.
-Cover hair, or tie back in a ponytail when preparing food.
-Check expiration dates on foods before using.
-Always thaw frozen foods in the refrigerator, never at room temperature on the counter top.
-Wash dishes thoroughly in hot soapy water or in a dishwasher, and let them air dry, rather than towel drying.

Cooking temperatures:
-Cook foods to the following internal temperatures:
  -Chicken and turkey: 165 degrees Fahrenheit.

  -Leftovers: 165 degrees F.
  -Eggs and egg dishes: 160 degrees F.
  -Ground beef: 160 degrees F.
  -Pork: 160 degrees F.
  -Fish: 145 degrees F.
  -Beef, steaks, or roasts: 145 degrees F. 

Serving temperatures:
-Hot foods should be held at > 135 degrees F for serving.
-Cold foods should be held at < 41 degrees F for serving.

Storage:
-Check the refrigerator and freezer temperatures before storing food to ensure that the freezer is < 0 degrees F, and the refrigerator is 32 to 40 degrees F. Dry storage areas should be 50 to 70 degrees F.
-Store fresh produce and cooked foods on the top shelves of the refrigerator or freezer, and store more hazardous foods like raw meat and eggs on the lower shelves. Store raw chicken on the bottom shelf, as it is the most hazardous.  
-Leftovers can be stored for 1 to 7 days in the refrigerator.

-Download this handy refrigerator leftover calculator to use as a guide for the storage of specific foods: http://www.homefoodsafety.org/pages/utilities/docs/calculator.pdf
-Most foods can be stored in the freezer for up to 12 months. Hazardous foods like poultry, casseroles, or leftovers can be frozen for 1 to 3 months. 
-Check storage and food preparation areas for signs of rodent or insect infestations.

For helping spread the word about the importance of home food safety, I was entered into a drawing for a $15 Starbucks gift card and an iPad through Summertime Food Smarts, a contest run by the American Dietetic Association and ConAgra Foods' Home Food Safety program. Home Food Safety is dedicated to raising consumer awareness about the seriousness of foodborne illness and providing solutions for easily and safely handling foods. Learn more at www.homefoodsafety.org.

The Price of Good Health

  Lately I've noticed a lot of people complaining that it's too expensive to eat right. I do agree that some healthier foods cost more, but there are strategies for eating well on a budget. 
-Shop sales and buy canned and frozen produce to save money. Freeze extra foods to use later.

-Try planting a small garden. Tomatoes, cucumbers, strawberries, and cantaloupes are some of the easiest fruits and vegetables to grow. They can even be grown in flower pots on a porch or balcony.

-Cook at home more often. Eating out, even at fast food restaurants, can get really expensive, and there are no leftovers for convenient meals or lunch boxes later. Even something simple like making a sandwich at home will be less expensive than going out.

  Basically, good nutrition is an investment in your health that's important for the prevention of chronic diseases like heart disease, stroke, and diabetes. It does require some time, money, and planning, but the benefits are worth it for you and your family. Spend a little extra time today preparing healthy foods at home, and enjoy the feeling of better health. How much is good health worth to you?

Blackberry Sauce

  There's no food I enjoy more than fresh, sweet blackberries eaten by the handful. I got some locally grown blackberries recently that were a bit sour, so this is how I sweetened them up and made a sauce ideal for pancakes, French toast, ice cream, or frozen yogurt. 

  Just wash the berries and place them in a saucepan with a little water so they don't stick to the bottom. Stir in some sweetener for recipes to taste and about 2 tablespoons of corn starch to thicken the sauce, the amounts will vary based on how many blackberries you have. Cook over medium heat and stir for a few minutes until the sauce is the desired thickness. Serve warm.
  This is a great way to use extra berries or to sweeten the sour ones. It has no more calories than the fresh berries would have.

Cakes and Icings

A 3" by 3" piece of cake with 1/2 cup of light ice cream. 

  In moderation, cakes can fit into a healthy eating plan. The main fat sources are vegetable oil and 2 or 3 eggs, making them lower in saturated fat than cookies and pastries made with solid fats. Of course, they still have a considerable amount of refined flour and sugar, and the icing or frosting usually has to be made with a solid fat to achieve the appropriate consistency. If you have to use a solid fat, I recommend butter both for taste and to avoid trans fats in hydrogenated products. Remember portion sizes, too. A serving of cake is about a 3" by 3" square, which is perfectly adequate without making you feel like you just downed a whole bag of sugar.

  Portion size and moderation are always important, but today I've come up with some solutions to the saturated fat dilemma in icing. My first idea is to use a fruit topping, and secondly I have a new recipe for frosting with no solid fats. 

Cake with cherry topping.

  The cake that I made today was inspired by a photo of cake, cherries, and ice cream on Tumblr. I made a cake from a mix and topped it with cherry pie filling in place of frosting, then added 1/2 cup scoop of light vanilla bean ice cream before serving. 

  Just bake the cake per the instructions, then add the fruit topping about 5 minutes before the cake is done. Continue baking so the fruit gets nice and warm. Any combination of cake, fruit topping, and ice cream can be used. Be creative and use your favorites. The back of the Betty Crocker cake mix box even suggested adding a layer of apricot preserves under a thin layer of icing.

  Now I have an actual recipe for chocolate cake and frosting from Hershey's Cocoa. The cake is a typical chocolate cake made from scratch, but the frosting has no solid fats! Dream Whip is used for texture and consistency, so butter, margarine, or shortening are not needed.

Hershey's Light Chocolate Cake

Ingredients: 

1 1/4 cup flour

1/3 cup Hershey's Cocoa

1 tsp. baking soda

6 Tbsp. extra light corn oil spread

1 cup sugar

1 cup skim milk

1 Tbsp. white vinegar

1/2 tsp. vanilla extract

Directions: 

Heat oven to 350 F. Spray two 8" round pans with cooking spray. 

In bowl, stir flour, cocoa, and baking soda. 

In saucepan, melt corn oil spread; stir in sugar. Remove from heat. Add milk, vinegar, and vanilla to mixture in saucepan; stir. Add dry ingredients; whisk until well blended. 

Pour evenly into pans. Bake 20 minutes or until wooden pick inserted comes out clean. Cool. 

Fill and frost top. Refrigerate. 12 servings.

Light Cocoa Frosting

Ingredients: 

1 envelope Dream Whip dry whipped topping mix

1/2 cup cold skim milk

1 Tbsp. Hershey's cocoa

1/2 tsp. vanilla extract

Directions: 

In small mixing bowl, stir together all ingredients. Beat on high speed of mixer about 4 minutes or until soft peaks form. 

Each serving contains 160 calories and 115 mg sodium with the frosting, 140 calories and 105 mg sodium without frosting, and no cholesterol. 
This cake is low enough in total carbs that it can fit into a diabetic meal plan as long as the proper portion size is consumed. However, the cherry topped cake with ice cream is a little too high in carbs for diabetics.

Fresh Homemade Lemonade

This is a lower sugar version of traditional fresh lemonade. It's delicious served ice cold on a hot summer day.

Ingredients:

10 lemons

1 cup sweetener for recipes

1/2 cup hot water

5 cups cold water

Directions: 

Squeeze juice from the lemons. 

Heat 1/2 cup water. 

Use a 2 quart pitcher, and add the sweetener. Then add hot water and stir until the sweetener is dissolved.

Add the fresh lemon juice and stir. 

Then add the cold water and stir. 

Add ice as desired.

Pomegranate Sweet Iced Tea

  This may be my favorite recipe ever! I just made this today at lunchtime, and it's amazing. The taste of pomegranate is subtle, so it has a good balance of tea and juice flavors and sweetness. The sugar is substituted with sucralose sweetener, so it is ideal for a lower sugar diet.

Pomegranate Sweet Iced Tea

Ingredients: 

6 cups water

8 tea bags

2 cups sweetener for recipes

2 cups pomegranate juice (1-16 oz. bottle) 

Directions: 

Brew tea using preferred method-in pan, tea pot, or coffee maker. 

Using a 2 quart pitcher, add the sweetener, brewed tea, and then the pomegranate juice. 

Stir well.

Add ice as desired.

Omelets

  Good Morning! One of my favorite breakfast foods is omelets. Not only are they are a good source of protein to keep you full during the day, they also allow you to have vegetables for breakfast! 

Tomato omelet. Yum yum.

  The omelet I made this morning has chopped garden fresh heirloom tomato and part-skim mozzarella cheese. Any vegetables that you like can be added. 

  Start off with a skillet on medium heat and spray it with some non-stick cooking spray. If you like onions and green peppers, add them first since they need to cook longer. Then add the softer veggies, like tomatoes, mushrooms, or raw spinach leaves. I would have never thought of putting spinach in an omelet until I had a veggie omelet at The Georgian Terrace Hotel in Atlanta, and it was amazing.

  Next, beat an egg with about a tablespoon of skim milk and pour it over the veggies. This is a Julia Child tip. Adding a little milk to an egg before you scramble it gives it a light, moist, fluffy texture. 

  Then top with some shredded cheese. I prefer part-skim mozzarella because it is the lowest in fat of all the natural cheeses. Specialty reduced fat cheeses tend to be kind of expensive, but they do taste good and are better for you.

Whole Grain Blueberry Muffins

These yummy blueberry muffins are an even healthier variation on the blueberry muffin recipe I posted last month. Half of the flour in this recipe is 100% whole wheat. Using half whole wheat and half white flour adds fiber and other benefits of whole grain, but the muffins still have a good, light texture.

Ingredients: 

1 cup all-purpose flour

1 cup 100% whole wheat flour

2 tsp. baking powder

3/4 tsp. salt

1/2 cup vegetable oil 

3/4 cup sucralose sweetener for baking

2 eggs

1 tsp. vanilla extract

1/2 cup skim milk

1 pint fresh or frozen blueberries, thawed

Directions: 

Preheat oven to 400 degrees F. Spray 12 muffin cups with non-stick cooking spray. 

Combine flours, baking powder, and salt in a large mixing bowl. Stir together well. 

Add oil, sweetener, eggs, vanilla, and milk, and stir together well. 

Fold in blueberries.

Spoon batter into muffin cups. 

Bake for 20 minutes.

Where to Shop in the Grocery Store

  I've heard it said many times that you should shop the outside perimeter of the grocery store to get the healthiest foods. I couldn't disagree more. 
  It's true that lots of healthy, delicious foods are stocked in the outside sections of grocery stores. Foods like fresh fruits and vegetables, whole grain breads, lean meats, fresh fish, and low-fat dairy products are indeed good for your health, but there are also plenty of healthy items in the inside aisles. Plus, the outer perimeter also stocks pastries, refined grains, high fat meats, high fat dairy products, and desserts. 
  Avoiding the inner aisles means missing out on whole grain cereals, canned and frozen fruits and vegetables, dried beans, tea, whole grain snack bars and crackers, heart healthy oils, canned tuna, and other types of heart healthy fish. In fact, the American Dietetic Association now says that fresh, canned, or frozen fruits and vegetables are all equally nutritious. Fresh produce is great when it is in season and is affordable, but canned and frozen produce is much more convenient. It can be used in recipes and can be stored much longer, which saves money. I really like the individual fruit cups for snacks or to pack in lunches.
  The outside aisles of the grocery store certainly have a lot to offer, but so do the inner aisles. It's more important to learn how to choose healthy foods, rather than trying to only shop the outside of the store, which is not practical. Healthy, convenient, and economical foods are found all over the grocery store. Learning how to eat better will improve the nutrient content of the foods you cook at home and will help you choose more wisely when dining out.

Lowering Your Cholesterol

If you've been told by your health care professional that your cholesterol is too high, it's really important to take some steps to get it under control. Diet is the best way to manage cholesterol, and it's fairly easy to make a few healthy changes.  

-First, choose more whole grains. 

If you have toast in the morning or make a sandwich for lunch, use whole grain bread. Be sure to read the label to check if whole wheat is the first ingredient, since some breads are blends of white flour and whole grain, or may simply be white flour with some caramel color added to make you feel better about eating them. 

Select whole grain cereals or oatmeal for breakfast, too. Reading the ingredients is the best way to assure you are getting 100% whole grain. 

When eating out, look for whole grain bread as an option. As consumer demand increases, more restaurants are starting to serve whole grains. 

-Cut out solid fats. 

These are the saturated fats that increase blood cholesterol. They are found in shortening, animal fat, cream, and butter. 

Substitute with a liquid oil, like vegetable oil, when cooking anytime you can. 

Sometimes a solid fat has to be used in baking or to butter bread. In these instances, go ahead and bake with real butter to avoid trans fats. Use a soft, spreadable, light margarine to butter toast or bread. My favorites are Country Crock Light and Brummel and Brown. Since they didn't pay me to say that, you can bet they are really good. 

Switch to skim or 1% milk. 

Choose lean meats like skinless chicken and turkey, fish, and lean cuts of pork or beef, such as loin pieces or lean ground beef. 

At restaurants, stay away from fried foods and pastries since they are often made with shortening.  

-Have more good fats. 

The new Dietary Guidelines for Americans really emphasize polyunsaturated fats, the good fats. These are found in vegetable oils, nuts, peanut butter, and fish. 

Cook with oils, snack on nuts or add them to salads, have a peanut butter sandwich on whole wheat bread for a meal, and have a 4 oz. serving of baked or grilled salmon or tuna, or seafood salad twice a week.

-Eat plenty of fruits and vegetables, and leave the peels on for more fiber. Have some beans in place of meat a few times a week. Have fruit for a dessert. 

-Use light, rather than fat-free products, and limit extra sugars. Light dressings and mayo give you the good polyunsaturated fats, fewer calories, and good flavor without all the added sugars of fat-free products.

These simple changes can make an impact on your cholesterol level and heart health. Plus, they still allow you to eat foods that taste great. You should never eat food that you don't enjoy, and heart healthy food doesn't have to be bland. 

National Ice Cream Day

  Today is National Ice Cream Day. This tasty treat can be healthy, too. Here are a few options. 

  First, be aware of portion size. Overestimating the serving size can easily double or triple the calories in a dish of ice cream. Have 1/2 cup and measure how much your ice cream scoop holds, or use portion controlled ice cream cups.

  There are also many varieties of lighter ice creams with reduced sugar or reduced fat, so pick the one that you enjoy the most. Just compare the total calories per serving to choose the best one.

  Frozen yogurt or fruit sorbets are also great alternatives to heavier ice creams, and my Frozen Dessert recipe is another yummy option. 

Tomatoes!

  In early June I planted a flowerpot garden on the back deck of my house. Two of the tomato plants have grown really well, and they smell delightful. I had planted four tomato plants, but lost two of them because I planted them too deep and the stems rotted. The two that survived have some small green tomatoes on them now. The plants require a lot of water and some plant food. They are in a nice sunny spot where they can grow.

  I started the cantaloupes from seeds, and they are flowering nicely. I'm eager for some fresh cantaloupe. 

  I also planted a raspberry plant and some cherry pits in the two empty pots. We'll have to wait and see if they do any good, though.

Flowering cantaloupe plants.

Cantaloupe plants.

Little green tomatoes growing!

More from my Etsy Shop

Vintage Noritake Stovetop Coffee Maker at ErinPortraits on Etsy.com

My Etsy Shop

In addition to my love of all things food, I have also started a shop on Etsy.com. Check it out if you like. I have custom made items as well as antique and vintage dishes. This is the link to my Etsy.com shop. Enjoy!

Noritake cup and saucer at ErinPortraits on Etsy.com.

Nutrition Trends: Fact or Fiction?

  News about food, health, and nutrition seems to come up nearly everyday. Reports about food trends in sodium, sweeteners, sugars, or supplements that treat or prevent major illnesses like diabetes, heart disease, obesity, or stroke abound. It's important to know how to evaluate what is reliable research, and what may be a fad diet or a new theory that hasn't been proven yet. As a registered dietitian, I tend to be skeptical of new findings, which can be beneficial.

  Here are some points to consider when reading or listening to news on scientific findings: 

 -Is the report on a theory? Theories and ideas are the beginning of great research, but they are just that, a starting point. In order to be proven, a theory needs to be thoroughly researched in long-term, repeatable studies. Examine reports to determine if the study was conducted on a small group of people, or was, perhaps, just an animal study. Frequently, animal studies on mice can be useful for solving problems in people, but the research must be carried out in human studies. Although there are similarities between species, we are obviously not exactly the same as mice or other lab animals.

 -Does the story have broad conclusions? Does it claim that one small change will cure or prevent serious diseases? If so, it's questionable. Dietary changes like limiting sodium or sugar are important to overall health, but prevention of serious, chronic conditions like diabetes or stroke require many more steps. For example, if you cut out sugar, but didn't exercise or watch your weight, then you would still be at risk for developing Type 2 Diabetes. 

 Additionally, foods or products claiming "miracle cures" should be read with caution. If treating or preventing health conditions were as easy as consuming a supplement or one special food, then we would all be perfectly healthy. 

 -Does the story make sense? Use your good common sense and judgement. It can be tempting to jump on the bandwagon of a new supplement or food trend, but stop and think about it. Does it sound too good to be true? Then it probably is. Look for additional information. If limited facts are available, then don't jump on the bandwagon just yet. Wait until multiple, high quality studies have been completed using large groups of humans with repeatable findings. 

  Keeping up with the latest food and health news can be confusing and a little overwhelming sometimes. Remember to look for the facts. It takes a lot of time and large numbers of people to produce quality research. New discoveries are exciting, but they need to be proven and reliable.

Surviving Summer Cookouts

  The 4th of July has passed, and I hope everyone had a good time grilling out and watching fireworks shows. Although the holiday is over, we are still in the middle of summer cookout season. Here are some tips for lower calorie foods and healthier cookouts. 

The Grill: 

  Meats typically used for grilling-hotdogs, sausages, and hamburgers-often contain high amounts of saturated fat and cholesterol. Look for reduced fat hotdogs, sausages made with chicken, lean hamburger meat, ground turkey for turkey burgers, or veggie burgers that can be grilled. 
  The grill is not just for meat, try grilling marinated vegetables like tomatoes, zucchini, onions, and peppers. They can be put on skewers or into aluminum foil. Chopped potatoes with the skins on are also great grilled in foil. Just spray some non-stick cooking spray onto aluminum foil, place a handful of potatoes or other vegetables in the middle, and wrap them up into little potato boats.
  Another opportunity to add some extra vegetables is in toppings, slice fresh tomatoes, onions, and cucumbers to top burgers and hotdogs. Also try whole wheat buns rather than white.

Salads and Side Dishes: 

  A nice, fresh salad is another great way to get some extra servings of vegetables. Top tossed salads with reduced fat dressing to lower the calories, but still get the health and taste benefits of polyunsaturated fats. Leave the peels on vegetables and fruits for more fiber and nutrients. Make potato salad with lite mayo and unpeeled potatoes. Use whole wheat pasta for pasta salads. Also try one of these Yummy Salads.

  Baked beans are a good source of fiber and protein, but can often contain a lot of extra sugar and saturated fat. If you are preparing baked beans, limit the amount of brown sugar and bacon fat that you add. Have a moderate sized serving, about 1/2 cup. Have chips in moderation, too. If that bag of potato chips is calling your name, go ahead and have a few to avoid feeling deprived and eating the whole bag.

Desserts:

  One of the best desserts in the summer is fresh fruit. Any variety is available this time of year, especially yummy berries. Try blueberries, strawberries, and blackberries over frozen yogurt or sorbet.

  Throw together your own Fresh Fruit Salad , or try my Fruit Salad recipe. Frozen bananas or other types of frozen fruit can be refreshing on a hot summer day.
  My American Flag Cake recipe is also a lighter option for a more traditional dessert.

Beverages:

  The best thing to drink in the heat to cool off and rehydrate is ice water. Since it can be a little boring sometimes,and not everyone likes water, lower calorie drinks like sugar-free lemonade or diet sodas are good, too. If you're planning to have alcohol at your cookout, go for light beer and spritzers.  

  Cookouts are a staple of the summer season. These healthy tips should keep you on track and eating right all summer long.

American Flag Cake

  Today I want to share a recipe for the flag cake I made yesterday for a 4th of July cookout. It's made with white cake, vanilla icing, and fresh strawberries and blueberries. The cake is lower in saturated fat and cholesterol thanks to the use of egg whites and vegetable oil. Icing, however, really has to be made with a solid fat, otherwise it won't get thick enough. With this in mind, I say use real butter. You won't have to worry about trans fats, and the taste is unmatchable. 
  This cake is perfect for a 4th of July celebration, but could be made for any Summer holiday or party.

 

Recipe for White Cake
Ingredients:

1 box Duncan Hines white cake mix

1 pkg. Dream Whip

2 whole eggs

2 egg whites

1 1/4 cup water

1/4 cup oil

Directions: 

Preheat oven to 350 degrees F. 

Combine all ingredients in a large mixing bowl. Mix at medium to high speed until well blended and lumps are gone. 

Pour batter into a greased 9" x 13" pan. 

Bake for 25 minutes, or until toothpick inserted in middle comes out clean. 

Cool completely before icing. 

Vanilla Icing Recipe

Ingredients: 

1 stick (1/2 cup) butter

1 box (approx. 2 1/2 to 3 cups) powdered sugar

1 tsp. vanilla extract 

1/4 cup skim milk

Directions: 

Combine all ingredients in a medium mixing bowl. 

Mix at medium to high speed until creamy. 

Decorating the Cake: 

Wash blueberries and strawberries in advance, and let them drain. Slice the strawberries in half longways. 

When the cake has cooled completely, cover the full surface of the cake with icing. 

Place the blueberries in rows on the top left corner of the iced cake. It's helpful to mark your corners for the blue section, this gives you a guide so it's easier to get the rows straight. 

Then place the strawberry halves in rows for the red stripes on the cake. 

Keep the cake refrigerated so the fresh fruit doesn't get too soft.