healthy you, healthy planet, happy budget June 8, 2009

Ahhh, it’s nice when something that is good for you and good for the earth can also be friendly to your budget!  In these economic times most of us are watching our waistlines, wallets, and environmental impact, and the good news is that a well-planned, plant-based diet can achieve all three!  Here are some habits our family is working on to meet all three of these goals:

1)  Buy fewer processed products.  Yes, this can mean a little more time in the kitchen, but it also means that we are consuming fewer additives, preservatives, and other chemicals that have unknown effects on the body.  Snack on a whole orange rather than juice or fruit snacks, slice natural cheddar cheese off a large block rather than purchasing individually wrapped american “cheese food” slices, and try oatmeal from the bulk foods section rather than individually-wrapped flavored oatmeal or dry cereal.

2)  Add beans…regularly.  Beans are high in fiber, protein, and many vitamins and minerals, yet less than 8% of Americans eat this cheap, nutritional powerhouse each day!  Soak and cook dry beans according to package directions for the best cost savings, and add them to your soup, pasta salads, and even regular salads.  I divide the unused portions  into quart-size freezer bags and save for future recipes since our family rarely eats an entire bag’s worth in one week.  If you are a regular meat-eater, you can build a bigger and better burger by adding pureed black beans to the ground meat.  Start by adding small amounts daily so you don’t become, umm, too regular.  Because meat production is responsible for a signifcant amount of the U.S. carbon footprint, substituting beans even a couple times a week can make a difference.  Check out http://www.eatlowcarbon.org/ to see the impact this substitution and others would make on your carbon footprint.

3) Eat local!  Transporting food long distances also contributes to pollution.  Check out a local farmer’s market, or take your family to a pick-your-own produce place for a fun, educational activity with the kids.  http://www.pickyourown.org/ lists places near you.

4)  Choose seasonal produce.  Many times, these are the best-tasting, most nutritious, and cheapest fruits and vegetables at the market.  One way to find them is to scan your grocery advertisements and see what is on sale – and even better if it is on sale and grown in your state or at least in the U.S.  Because they do not need to be artificially ripened or stored for long periods of time, seasonal produce does not lose as many nutrients and has less of an impact on the environment too.

5) Choose organic.  Hands down, organic foods are better for the environment than their conventionally-grown counterparts, but sometimes the price scares us away.  If organic produce, milk, or dried goods are on sale, be sure to stock up!  However, also check out the origin of the food; organic grapes from another continent may not be as good of a choice as the local, conventionally grown oranges due to the carbon production involved in transportation. 

Want even more info?  Check out CSPI’s eating green link for more great info on how a green diet is good for you and the earth.

February-March newsletter March 26, 2009

February-March:  Spring into healthy habits

 

 

 

Tip for the month:  Do you have trouble eating at least 2 cups of veggies every day like I do?  Try eating them as snacks and salads!  Crunch on carrot and celery sticks, green pepper slices, or even broccoli and cauliflower florets.  Don’t like them plain?  Mix some onion powder, sea salt, garlic powder, and parsley in ½ a cup of plain yogurt for a homemade “ranch” flavored dip that is healthy and tasty. 

 

Recommended Website: http://www.pickyourown.org/ lets you know where you can pick your own produce, as well as giving tips on what to do with it.  This is a great way to teach kids about their food sources, and you get maximum nutrition from fruits and veggies when they go from the field to the table in such a short time. 

 

Time-saver:  both the meatball and Chinese slow-cooker pork make large recipes – so do not be scared off by the large amount of meat!  If you freeze the extra meatballs and pork in quart-sized packages you can have at least another 3-4 meals ready to go…with minimal mess and prep time!  For the meatballs, add them frozen to your next round of spaghetti sauce as it is heating up and you are boiling the pasta.  Just add a bag of store-bought whole-wheat buns, some BBQ sauce, and pickles to the reheated pork for a clean, quick meal…and serve with carrot sticks for a fresh, healthy crunch.

 

One-week meal plan:

Salmon burgers

Pecan-crusted chicken salad

Venison-black bean meatballs with penne pasta                   

Halibut and lentils

Slow-cooker Chinese pork tenderloin

 

Grocery list:

 14 ¾ oz can salmon

Chives

Mixed greens (for multiple salads)

Whole wheat hamburger buns

Sweet potatoes

Chicken

Pecans

1 jar spaghetti sauce

1 box barilla plus penne pasta

1.5 pounds ground venison, sirloin, or turkey

Black beans (dried are cheaper, but you will need to soak and cook them)

Onion

Halibut

Green lentils

Chicken broth (or base or boullion)

Tarragon (an herb in the produce department)

Dry white wine

Pork tenderloin

Chinese 5-spice mixture

Fresh ginger

Raspberry preserves or 100% fruit spread

4 green onions

 

 

Pantry staples:

Whole-wheat bread

Eggs

Milk

Salt

Canola oil

Garlic

eggs

Canola or olive-oil based cooking spray

Dijon mustard

Honey

Parsley (dry or fresh)

Parmesan cheese

Olive oil

McCormick Montreal Steak seasoning

Soy sauce

Brown sugar

Sesame oil

Red pepper, dried and crushed

Brown rice

 

 

Recipes

 

Salmon burgers and salad (4 servings)

This is not a lowfat recipe, but it does provide a hefty dose of protein and a full day’s supply of omega-3 fatty acids. 

Nutrition per salmon burger with bread, relish, and mustard:  Calories 536; Fat 17g; Carbs 60g;  Fiber 7g;  protein 38g

 

1 large egg

2 tbsps milk

1 14 ¾ oz can salmon

2 Tbsps  fresh chives, chopped (or 2 tsps dried chives)

1 cup whole wheat bread crumbs

1 tbsp canola oil

 

Mix all ingredients.  Form into 4 patties.  Grill on George Foreman type grill, or pan-fry in a nonstick skillet for 8-10 minutes or until golden-brown.  Serve on whole-wheat rolls with relish, mustard, and fat-free mayonnaise and a green salad on the side.

 

 

Pecan-crusted chicken salad with sweet potato wedges (6 servings)

 

 

For a lower-calorie meal choose less chicken and more salad; for more protein and healthy fats add an extra piece or two of chicken.

Nutrition information for 1/6 of chicken recipe:  Calories 271; Fat 13g; Carbs 9g; Fiber 2g; Pro 30g.

Nutrition information for 1 cup mixed greens with 1 Tbsp dressing:  Calories 57; Fat 5g; Carbs 4g; Fiber 0.5g; Pro 1g.

Nutrition information for one medium sweet potato:  Calories 158; Fat 0g; Carbs 37g; Fiber 5g; Pro 2g.

 

 

Preheat oven to 400 degrees.

 

Sweet potato wedges

Slice medium 3 sweet potatoes into ½ inch thick wedges and place on a baking sheet sprayed with canola-based cooking spray.  Place in preheated oven for 10 minutes while preparing chicken.

 

Chicken

1 ½ lbs chicken tenders or breast pieces, chopped into bite-size pieces

¼ cup Dijon mustard

1 Tbsp honey

¼ cup parmesan cheese

1 1/2 cup  whole wheat bread crumbs (use your blender to grind toasted whole wheat bread if you cannot find these pre-made)

3/4 cup pecans, chopped fine

 

Mix mustard, honey, and cheese.  Add chicken and coat well.  Mix bread crumbs and pecans.  Coat chicken with dry ingredients.  Place on a second baking tray greased with a generous coating of canola-based cooking spray.

Turn sweet potatoes, and add tray of chicken.  Bake chicken and potatoes for an additional 15 minutes or until chicken is cooked through and potatoes are tender.  Sprinkle potatoes with a little sea salt before serving.

 

Raspberry vinaigrette

¼ cup raspberry preserves

¼ cup olive oil

1/8 cup balsamic vinegar

1/8 cup apple cider vinegar

Mix all ingredients well.  Add salt, pepper, and thyme to taste.

 

Serve chicken hot over mixed greens, and drizzle with vinaigrette.  Serve with sweet potato wedges.

 

Venison-black bean meatballs with penne pasta and marinara sauce (10 servings of meatballs, 5 servings of noodles and sauce)

Nutrition information for one serving of meatballs:  Calories 214; Fat 12g; Carbs 6g; Fiber 2g; Pro 20g

(Please see box and jar respectively for nutrition information on pasta and marinara sauce, as they differ based upon serving size and brand)

 

1 jar spaghetti sauce, any flavor

1/2 box Barilla Plus penne pasta

 

Meatballs (makes 10 servings – freeze and save half the meatballs for another day)

1.5 pounds ground venison (chicken, turkey, or sirloin can also be used)

1 cup cooked black beans, pureed

3/4 cup grated parmesan cheese

½ cup whole wheat bread crumbs (I use a blender to grind toasted whole wheat bread)

1 Tbsp McCormick’s Montreal Steak Seasoning (or Mrs. Dash if you are limiting sodium)

1 egg, beaten

2 teaspoons diced garlic

2 Tbsps dry parsley (or a handful of fresh parsley, chopped finely)

1 Tbsp onion powder

3 Tbsps olive oil

 

Preheat oven to 425˚ Fahrenheit.

 

Combine all meatball ingredients.  Shape into ping-pong sized balls and place on parchment paper-covered baking sheet.  Bake for 15 minutes or until brown and firm.

 

Boil water and prepare penne pasta according to directions. 

Heat marinara sauce.

 

Place penne in the bottom of a large serving dish, top with cooked meatballs, and pour marinara over the top.  Garnish with parmesan cheese and parsley if desired.

 

Halibut and lentils (4 servings)

(from Real Simple, http://www.realsimple.com/food-recipes/browse-all-recipes/halibut-lentils-mustard-sauce-00000000006602/index.html)

 

Every once in a while I come across a recipe that doesn’t need any improvement to make it healthier or more flavorful…and this is one of those!  Check it out at the website above and enjoy!  I froze my leftover tarragon for another day and another recipe.

 

Chinese Slow-Cooked Pork with brown rice  (12 servings)

(adapted from http://www.foodnetwork.com/recipes/food-network-kitchens/chinese-slow-cooked-pork-shoulder-recipe/index.html)

Nutrition information for 3oz (size of a deck of cards) cooked pork:  Calories 159; Fat 5g; Carbs 0g; Fiber 0g; Pro 26g

Nutrition information for 1 cup brown rice:  Calories 216; Fat 2g; Carbs 45g; Fiber 4g; Pro 5g

 

Pork shoulder has twice the fat and only two-thirds as much protein as tenderloin; if you can find the tenderloin on sale it is worth the extra money to make this recipe substitution!)

 

3 pounds trimmed pork tenderloin

1 teaspoon Chinese five-spice powder

1 teaspoon kosher salt

3 cups chicken broth

1 cup dark soy sauce

1/4 cup packed dark brown sugar

2 tablespoons toasted sesame oil

1/2 teaspoon crushed red pepper

4 scallions, cut into 2-inch pieces

1 garlic head, halved

1 (2-inch) knob unpeeled fresh ginger, thinly sliced

Directions

Rub the pork all over with the five-spice powder and salt. Add the chicken broth, soy sauce, brown sugar, sesame oil, and red pepper to the slow cooker. Stir to dissolve the sugar. Add the scallions, garlic, ginger, and the meat, turning it a few times to coat. Cover the cooker, set it on HIGH, and cook for 4 hours. Set the cooker on LOW and cook until the meat is very tender, at least another 2 hours (6 hours total).

Brown rice can take up to 45 minutes to cook – check the package ahead of time and follow directions.

Transfer the pork to a platter, cover lightly, and let rest 15 minutes. Meanwhile, pour the cooking liquid into a measuring cup and skim off and discard the vegetables and fat that rise to the surface. Shred the meat and serve alongside brown rice and a fresh salad.  You can freeze leftovers and serve as pulled-pork sandwiches on whole wheat bread on your  next time-crunched day.

cheap and healthy bean soups October 8, 2008

Ahh, it was only 55 degrees this morning, and today it finally smells like fall in Houston!  I love warm soup in the fall, winter, and spring…anytime there is a chill in the air.   Soup and homemade bread always pair for a comforting, inexpensive meal.  

 I have found that buying the dry beans overnight, then cooking them myself rather than buying the canned beans is much cheaper.  If you make more beans than the recipe calls for you can always freeze the rest for another day!  Beans are full of important minerals such as calcium and potassium, as well as fiber, and have a low glycemic index, which is great for those with diabetes or trying to lose weight.  That makes them a perfect food for those eating healthy on a budget!   

Anyway, here are some of my faves, and if you have any you wouild like to add I am always interested in more healthy, cheap recipes…

Tuscan Turkey and Cannelini (30 minutes – great for leftover chicken or turkey)

(6 servings:  208 calories, 6g fat, 15g carb, 22g protein, 3g fiber)

2 tsps evoo (extra-virgin olive oil)

2 leeks, white and light green parts cut into 1/4 inch rounds and rinsed well

1 Tsp dried thyme

1 quart low-sodium chicken broth (I use the Costco chicken boullion and add water)

2 cups cannelini beans, cooked

1 pound cooked, shredded turkey (or chicken) meat

2 cups water

1) Heat oil in a dutch oven or soup pot.  Add leeks and cook until soft, stirring frequently.  Add thyme and stir for 30 seconds, then add remaining ingredients.  Heat thoroughly and serve.

 

White Chicken Chili (high in protein, fiber, and most minerals)

(6 servings, 273 calories, 9g fat, 31g carb, 19g protein, 11g fiber)

1 medium onion

3 Tbsp olive oil

4oz can green chilis, chopped

3 Tbsps flour

2 tsp cumin

3-4 cups white beans, any kind

15 oz chicken broth

1 cup water

1 1/2 cups cooked chicken breast (canned works too)

Heat oil in a soup pot.  Saute onion until translucent, then add chilis, cumin, and flour.  Cook and stir for 2-3 minutes on medium-low.  Add the rest of ingredients and simmer for 5 minutes.

 

Make-Ahead Minestrone

From Lowfat & Luscious Italian (this is a terrific cookbook for soups and desserts)

 

3 14.5oz cans beef broth

1 15oz can kidney beans, rinsed and drained

1 15oz can garbanzo beans, rinsed and drained

1 14.5 oz can low-sodium stewed tomatoes

1 11.5oz can vegetable juice (V8)

1 6-oz can low-sodium tomato past

2 tsp sugar

1 tsp dried Italian seasoning

1.5 cups loose-pack frozen mixed vegetables (preferable Italian blend

2 cups fresh spinach

2 cups cooked pasta (1c uncooked) such as small shells or mostaccioli

Shredded Parmesan for garnish

 

1.  In a large kettle combine first 8 ingredients.  Bring to a boil.  Add mixed vegetables and reduce heat.  Cover and simmer until vegetables are tender.  Add spinach and cooked pasta to serve immediately, or refrigerate, covered, for 1-3 days before adding last 2 ingredients and serving.

(8 servings, 214 calories, 41g carb, 2g fat, 12g protein, 9g fiber) 

The secret to healthy eating on a budget August 26, 2008

Most of us are trying to trim our grocery bill while continuing to feed our families healthy meals, and I hear a lot of people saying that it just isn’t possible to eat healthy on the cheap anymore.  To that I have to say “false!”  Now, before you start throwing your organic rutabaga at me, let me explain that most Americans are spending the bulk of their grocery bill on meat and beverages.  Take a look at your receipt, and if you are in this category, try these two tips: 

1)  Cut out all juice, soda, and alcohol.  Soda and alcohol are devoid of nutrients, and you are much better off eating a 20 cent banana than drinking a glass of juice. 

2) Skip the meat aisle and head for the dry beans.  Beans are a great source of iron, calcium, and potassium – three nutrients that many Americans eat in insufficient amounts.  They are also rich in protein and fiber, both of which increase satiety for a lower cost and fewer calories than meat.  If you substitute bean-based meals for meat-based meals 2-3 nights a week you could save $10-25 a week.   Canned beans are nutritious too, but you will save much more money by buying the dry beans and taking the time to soak and cook them yourself.  Need some recipes?  check out allrecipes “bean basics” or try some ethnic lentil recipes if you have a more adventuresome palate.  Becoming full of beans a couple nights a week may just make for a fatter wallet and a slimmer you.

Favorite Breakfast Foods July 14, 2008

When I was growing up my dad would make us breakfast on Sunday night.  We would enjoy eggs, pancakes, or some other fun food that was typically reserved for morning fare.  In college and as a single adult I loved breakfast so much I would sometimes eat it twice – once in the morning and then another one at night instead of a dinner.  Now as a mom and wife I get to cook a “real” dinner, but when we decide to have a big brunch after a morning workout or Saturday morning chores, these are the recipes I typically go to.

Whole Wheat  Belgian Waffles(adapted from the Betty Crocker 10th edition):

• 2 large eggs
• 2 cups King Arthur Whole-Grain White Wheat Flour (found at Krogers and HEB)
• 1 3/4 cups skim milk
• 3 Tbsp canola oil
• 1 Tbsp brown sugar
• 1 tsp vanilla
• 4 tsps baking powder
• 1/4 tsp salt

heat waffle iron.  In a large bowl, beat eggs until fluffy with a wire wisk.  Beat in remaining ingredients until just smooth.  Follow directions on waffle maker for amount of batter and time of cooking.  Serve with peaches, yogurt, and berries; toasted nuts and berries or syrup; yogurt and granola; or peanut butter and syrup.  Or just eat them plain as a snack like our 1yo likes to do!

Omelettes:

I use two eggs per person for omelettes, and yes, I prefer the real eggs to any of the fake mixtures.  I’ll adapt the rest of the day to make up for the saturated fat in those yolks!  For the omelette portion, whip up two eggs, and pour into a pre-heated skillet sprayed with a canola-based cooking spray.  Cook on medium heat while turning the pan and lifting the edges.  I like to flip it for a dry middle, but you can leave the middle a little runny if you like as well.  omelette fillings we like are below:

• gruyere cheese, smoked salmon, and asparagus
• swiss cheese, canned salmon, and spinach (cheaper version of #1)
• salsa, shredded cheddar cheese, tomatoes, bell peppers
• mushrooms, broccoli, and bell peppers (steamed) with cheddar cheese
• any leftover steamed veggies from the night before

Granola

• 2 ½ lb old-fashioned rolled oats
• 2 cups wheat germ
• 2 ½ cups coconut flakes
• 1 ½ cups walnut pieces
• ½ cup almond slices
• 1/2 cup sesame seeds
• 1 tbsp salt
• 1 ½ cups brown sugar
• ½ cup raisins
• 2/3 cup dried cranberries
• 2 tsp cinnamon
• ½ tsp ginger
• ½ tsp cloves
• ¼ tsp allspice
• 2/3 cup water
• 1 ½ cup canola oil
• 1 tbsp vanilla

Mix all ingredients, then spread thinly onto cookie sheets and place into a 250 degree oven.  Stir every 20 minutes for 2-3 hours.

I like this one with my homemade yogurt…

 

best of breakfast July 13, 2008

Was your mom right in saying that breakfast is the most important meal of the day?  Scientific studies seem to show eating in the morning has a positive impact on kids’ academic performance, the athlete’s morning workout, and can even help the dieter stick to her program and lose a few more pounds!  While 96% of Americans believe their moms that breakfast is important, only two out of three make time for breakfast…and of those, 40% are eating on the run.  In our hurry to start the day, we don’t make time to fuel up for the day.  What you eat is as important, if not more important, that when you eat.  As a breakfast food lover, I have found that the bagel and coffee will leave me hungrier than if I just didn’t eat anything, while the full-up farmer’s breakfast of pancakes with syrup, eggs, bacon, and juice can leave me stuffed and lethargic.  After 30 years of highly scientific experimentation (er, a lifespan of eating a wide variety of breakfast foods) as well as looking into what non-biased research seems to indicate about the morning meal, here is what I have found..

Slow down on sugar:  while Lucky Charms may be more appealing that oatmeal, high sugar breakfasts tend to lead to an energy crash and more hunger than something with fiber or protein.  My rule of thumb is to look at the nutrition label  - if there is more than twice as much sugar as fiber then leave it at the grocery store.  If there is as much or more fiber than sugar it’s a winner!

Fill up on fiber:  Fiber is a wonderful calorie-free filler that most Americans do not get enough of. Oatmeal, whole-grain breads, and nut butters will keep you fuller for longer than a low-fiber cereal, bagel, or donut.  Choose something with at least 3 grams, but preferably 5 grams of fiber per serving if you tend to get hungry quickly.

Go for the protein:  Still hungry after eating that bowl of oatmeal with a few raisins?   Try adding some yogurt or milk, or eating a hard-boiled egg on the side.  Protein is digested more slowly than carbs and has the same amount of calories per gram, so it stays in your digestive system and fills you up longer.

Not convinced you can slip a meal into your morning routine?  Here’s some ideas that may help!

Super Speedy (45seconds to 2 minutes): 

• hard-boil 7 eggs and have one each morning along with a piece of fruit or glass of juice
• eat one 6oz container lowfat yogurt with grapenuts, ground flax, or wheat germ for fiber
• drink a glass of milk and eat a lowfat, high-fiber granola bar or a banana

Slightly Speedy: (5-10 minutes)

• toast 100% whole wheat bread, bagels, or frozen waffles and spread with peanut butter and jam or syrup
•  eat a bowl of Cheerios or any of the Kashi cereals with 1% milk and a small piece of fruit
• lowfat yogurt with granola and a piece of fruit

Weekend specials (20-40 minutes)

• omelettes with mixed veggies, ham, and cheese,
• poached egg with cheese and lowfat ham on a whole-wheat english muffin, one orange
• whole-grain waffles or pancakes with berries and toasted nuts
• scrambled eggs and toast with fruit preserves, sliced oranges on the side
• check out my Favorite Breakfast Foods for more weekender recipes

Healthy Recipes June 7, 2008

Tasty and healthy are not mutually exclusive…really!  Here are some of my favorite websites for finding healthy recipes and nutrition ideas.  If the recipe works, I’ll just slide the printout in my 3-ring recipe binder to make another time.

http://www.foodnetwork.com/food/lf_health/  Great source for good, tasty recipes.  I’m all about Ellie Krieger’s show!  These recipes often have a touch of class that may be more appealing to adventuresome adults than kids.

http://allrecipes.com/Recipes/Healthy-Living/Main.aspx  More recipes than I could every test, and the reviews are pretty helpful too.  If I have a random food that I’m not sure what to do with, www.allrecipes.com  usually has an answer.

http://www.kraftfoods.com/kf/HealthyLiving/  Quick and convenient recipes that please most palates…and are kid-friendly too.  Because almost all the recipes use packaged foods, they may contain more preservatives and/or other artificial substances that I, like many others, are trying to keep to a minimum.

kitchen staples April 2, 2008

We’ve all been there– the day is just a little more hectic than we had planned, just one (or two or three) more activities squeezed in, and no time to go grocery shopping.  So what’s for dinner?  Here’s what I try to keep on hand in order to have a variety of potential meals on those crazy days.

Meat:  frozen chicken breasts, frozen ground lean beef or turkey, frozen fish

Vegetables:  frozen stirfry mix, frozen broccoli, and frozen mixed veggies

Cans and jars:  Spaghetti sauce, cream of celery or cream of chicken soup (lowfat/lowsalt), peanut butter

Dry goods:  quick-cooking brown rice, high-protein spaghetti

Other:  Chicken boullion, parmesan cheese, teriyaki or low-sodium soy sauce, shredded cheese, lemon pepper

so on that busy day which may turn into a busy week, I can have spaghetti with meatballs, spaghetti with meat sauce, chicken parmesan (all with mixed veggies or broccoli on the side) , lemon pepper fish/chicken with rice (mixed with boullion for extra flavor) and broccoli, or even chicken pot pie (with the cream soups and mixed veggies) if there happens to be lowfat bisquick in the pantry.   And then of course, there’s peanut butter.  I like adding a small dollop to apples, bread, or even carrot sticks to give it a little more staying power.

It is possible to have a few meals always ready, even with a small pantry like mine.  It just takes some planning and a good system of keeping those favorite items always stocked.