Healthful Bites

19 Sep 2010

Three Reasons (Plus One Recipe) to Try Apples

Fall is rapidly approaching, and that means a new set of seasonal produce will soon be hitting stores and farmers’ market stands! One of my fall faves? Apples. So here are three reasons why you should include an apple a day (or a few times a week) to your diet.

1. It’s National Apple Month! There’s no better way to celebrate the more than 7,500 varieties of apples worldwide than by noshing on one. Check out the astonishing facts about these different “breeds” here. And take your “pick” (haha!) at an orchard near you.

2. The health benefits of apples are amazing. No wonder it’s said that they keep the doctor away! Research has proven that apples encourage heart health, cancer prevention and may ease certain breathing difficulties. Plus the fiber in this fruit increases feelings of fullness. One study found that participants who ate an apple 15 minutes before lunch ate about 190 fewer calories at that lunch, compared to when they ate applesauce, sipped on apple juice or consumed nothing before dining (and that’s taking into account the calories from the apple itself). Fascinating!

3. These crisp fruits are perfect in numerous meals, snacks—have you tried apple smiles?—and desserts! Which leads me nicely into the recipe: my Flatout PB2+A Wrap. The players…

You can use your favorite nut butter, sliced whole apples of any variety and your choice whole wheat wrap for this recipe—this is just what I have on hand and enjoy!

If you’re using PB2 (which I first introduced in this post from last November) add water to reconstitute. Then spread evenly on your wrap.

Thinly slice the apples and arrange on the bottom one-third of the wrap, a tip I learned from my pal and Flatout pro Jenn!

Simply tuck, roll and slice! This makes for an ideal snack or light breakfast—supplying about 175 calories, 4.5 grams of fat, 15 grams of protein and 9 grams of fiber (when using the ingredients in amounts that I used). Fall perfection!

What is your favorite variety of apple and why? It seems that everyone I speak with about this has a very definitive answer…and I’d love to hear yours!

6 Jun 2010

Bean There Done That

Protein is a crucial macronutrient for all people, but especially for those who are physically active. In fact, very active individuals may be better served physically be consuming about 50 percent more protein, percentage-wise not calorie-wise, as their sedentary peers (for example, active people may recover from activity quicker by eating about 20 to 25 percent of their calories from protein, while sedentary people need about 15 percent of their calories from protein).

(Image from Women’s Vitamins)

Providing your body with enough protein is beneficial in muscle repair and rebuilding after it breaks down—which happens normally when you stress your muscles through exercise. Eating properly after activity will not only help you recover quicker, but will also likely aid your efforts to make the muscles that grow back grow back stronger (as will training properly and challenging your muscles).

A good rule of thumb to follow if you are an adult and are moderately active: consume about 0.36 grams of protein for every pound you weigh. For example, a 125 pound person should eat about 45 grams of protein in a day. People who are very active will need a bit more.

There are countless ways to get your protein, but one of the most crowd-pleasing is beans. With many different varieties and colors, plus no animal protein to dissuade vegetarians and vegans, beans are a wonderful option for reaching your daily protein needs. One cup of most beans provides around 12 grams of protein.

Most traditional diets provide enough protein, but some vegetarians struggle to find non-meat sources. But try one cup of this recipe below for lunch, perhaps with baked tortilla chips and a side of fruit for about 12 grams of protein. Add two tablespoons of peanut butter to your morning whole wheat toast (eight grams of protein), one cup of lentils as a protein source with dinner (17 grams of protein) and an 8 oz. cup of low fat yogurt for a snack (11 grams of protein) and a vegetarian—or carnivore—will have a great amount of protein for the day!

Don’t take this to mean that I think you should have a high-protein, low-carbohydrate diet. Carbohydrates, fat and protein are all essential and important in a nutritious eating plan.

Beans are affordable, fiber-packed, low in fat and high in antioxidants. Talk about a power food :)

(Image from Food Network)

Southwestern Bean Salad (from my marvelous aunt Joan!)

1 can kidney beans (15.5 oz.)
1 can black beans (15.5 oz.)
1 can garbanzo beans AKA chickpeas (15.5 oz.)
2 celery ribs, diced
1 medium red tomato, diced (optional*)
3/4 cup thick and chunky salsa
1/4 cup lime juice
1 medium red onion, diced
1 cup frozen corn, thawed
1 1/2 tsp. chili powder
1/2 tsp. cumin

Rinse and drain all the varieties of beans in a colander. Mix these cleaned beans with the celery, onion, tomato and corn. Then combine the salsa, lime juice, chili powder and cumin in a separate bowl. Pour the salsa mixture over the bean mix and toss to coat. Cover and chill for two hours or so.

*The tomato is optional. Use all salsa if you plan to store the recipe in the refrigerator, as the tomato’s texture quickly deteriorates. But if you and a group plan to consume this all at once, feel free to use a fresh tomato.

What are your favorite protein sources? Do you find it difficult to get enough protein in your diet?

14 Mar 2010

Doctor-Approved Way to Start the Day

I do like green eggs and ham! And I believe Dr. Suess would also approve this new Karla kitchen creation. (My sister, an emergency room resident, gives it the thumbs up too!)

This simple, quick breakfast wrap is perfect for those who prefer a savory and salty breakfast to the several sweeter options presented before on Healthful Bites. I developed this recipe to celebrate the upcoming Irish event: St. Patrick’s Day! So I name this one “Semi-Green Eggs and Ham”—just right for a semi-Irish girl like me :)

Here are the only ingredients you’ll need:

1 whole wheat, high fiber tortilla (I like La Tortilla Factory brand, but pick your favorite)
1 oz. deli ham
1/2 cup egg substitute
1 Tbsp. tomatillo salsa

1. Grab a non-stick pan (or spray a regular pan with non-stick spray). Turn the burner on medium high and pour in the egg substitute, stirring occasionally as the mixture solidifies.

2. As the egg substitute cooks, arrange the ham on the tortilla. If you prefer, you can also cube the ham and sprinkle into the cooking eggs. Warm the tortilla and ham in the microwave for 30 seconds.

3. Top the ham tortilla with the cooked eggs once they are no longer runny and cooked to your desired level. Then add the Irish touch (I guess more Mexican, but it’s green!) with a drizzle of tomatillo salsa. Tuck the bottom in, then fold each of the sides toward the middle to create your breakfast burrito.

4. Grab and consume! If you’re on the go, top with foil to catch drippings—the egg substitute may drip a bit (my Mom’s only complaint). Don’t let this scare you though! The protein, fiber and tastiness make up for this ;)

Nutrition Information: 170 calories, ~4 grams of fat, 12 grams of fiber, 25 grams of protein.

This entire process only takes about 10 minutes! Try it out if you hope to kick off your St. Patrick’s Day in a little more nutritious way than Corned Beef Hash.

Do you prefer sweet or savory breakfasts?

14 Feb 2010

Gold Medal Bowls

Have you had your Wheaties today? Since 1933, the famous orange-boxed cereal has been linked with the best in sports and defined as the “breakfast of champions.” In fact, several Olympians have graced the box front. Fun fact: Michael Jordan is the athlete who has appeared the most often on the cereal box (18 times!).

But will Wheaties really properly fuel the Olympic athletes in the next couple of weeks in Vancouver? And is it a good way to kick start your day?

Well, several sources say it’s not a bad choice. The “bran” components add fiber, while the sugar count is relatively low at 4 grams per 110-calorie cup. For additional staying power to a bowl of Wheaties or any cereal, try adding a side of protein (for example, a few scrambled egg whites, a cup of non-fat yogurt or a serving of nuts) and/or fruit (a cup of berries)!

But I have a few other favorites that will also be good ways to power up in the morning or snack on later in the day. Research has shown that teen girls have fewer weight struggles when they eat breakfast cereal. Additionally, adults maintain a closer to “healthy” weight when crunching on cereal.

The current three cereal medal winners in my book hit the podium:

Gold: Fiber One

Silver: Multigrain Cheerios

Bronze: Cascadian Farm Organic Cinnamon Crunch

Fiber One not only has great stats (120 calories, 2 grams of fat, 0 grams of sugar and 28 grams of fiber per cup), but it is also extremely versatile. Mix it in a fruit and yogurt parfait for some crunch, toss it in a bowl with milk or grind it up and use it as a faux fry coating a la Hungry Girl! The HG onion rings are awesome, but that’s for another post :)

Multigrain Cheerios take a close second due to their mildly sweet, delicious taste and whole grain goodness (first two ingredients: whole grain corn and whole grain oats). Decent nutritional information also doesn’t hurt: 110 calories, 1 gram of fat, 6 grams of sugar and 3 grams of fiber per cup. A bowl makes a tasty “part of a balanced breakfast” or a snack-sized Ziploc full of O’s makes for an awesome snack!

For all of you diehard sweet cereal fans, Cascadian Farm has you covered. Their Cinnamon Crunch tastes identical to Cinnamon Toast Crunch, but has more enviable nutrition and ingredient makeup. While Toast Crunch has 130 calories, 3 grams of fat, 10 grams of sugar and 1 gram of fiber in 3/4 cup, Cascadian’s Crunch has 110 calories, 2.5 grams of fat, 8 grams of sugar and 3 grams of fiber in one cup. Cinnamon Crunch is a delicious, very sweet cereal treat. Add one of the protein sources above for a wonderful savory and sweet breakfast. For a delectable dessert, crumble a bit on top of your favorite low-fat/non-fat, low sugar frozen yogurt.

I recently picked up the “Food & Fitness” Consumer Reports Special Issue and spied on the ratings for a peak into their bowls. The rankings were based on several factors, including nutrition, cost and taste. Among their top picks? Cheerios, Kix and an assortment of Kashi: GoLean Crunchy Fiber Twigs, Soy Protein Grahams and Honey Puffs. Pick up an issue yourself to see more of their cold and hot cereal winners!

What bowls make your medal list?

(Image from Vancouver Restaurants)

PS: Did you catch that crazy short track speed skating race last night with Apolo Ohno? Whoa! It certainly got me into the Olympic spirit. Any sports you’re really looking forward to watching?

10 Oct 2009

Mmmacaroni

Who hasn’t eaten pasta from a blue box or a bowl of my childhood favorite, Velveeta Shells and Cheese? Well, my tastes have changed in the past ten years or so, and I can’t even remember the last time I ate Macaroni and Cheese. More than the flavor, I’m turned off by the usually heavy cream-filled sauce that is a saturated fat mine.

When I saw Fiber Gourmet reviewed online, I kept an eye out at the grocery store (it has some grocery store distribution, but you can always find their products online). I stumbled upon a box some time ago and forgot about it for a bit—that is, until last night! I whipped out the box (which is also blue) and stirred up a healthier twist on the kid’s menu favorite.

Mac & cheese picture

(Image from http://www.fibergourmet.com/Mac.aspx)

Fiber Gourmet’s macaroni boasts no artificial colors or flavors and they manage to pack 18 grams of fiber in each serving (three servings per box)!

The instructions are simple: boil water, add fiber-packed pasta, strain and mix in cheese mixture and 1/4 cup milk. I’m not a huge plain milk fan, so I didn’t have any around. Instead, I reserved 1/4 cup of the starchy pasta water to be my liquid.

Next I heated up some frozen vegetables to for variety and extra nutrition and tossed these on top. Bon appetit!

IMG_1344 by you.

The pasta was remarkably similar in texture to traditional pasta and the sauce, while a bit runny (could have been my water use), tasted of tangy cheddar cheese.

Here’s another great tip that this photo displays: if you want to feel as if you’re not eating a tiny amount, use a smaller bowl! Think about pouring your morning cereal into a mug compared to a bowl the size of a basketball. Which would you fill with more food?

Yummy! Looks delicious, right? Serve with a side of fresh fruit and you have a delicious, well-balanced meal!

IMG_1341 by you.