Healthful Bites

    7 Mar 2010

    Wise Bites

    Who’s ready to party? March is National Nutrition Month! To celebrate, I thought I’d try something new for a “good for you eats” post this week—a link-a-thon. Here’s a rundown of some great resources and some of my favorite nutrition-focused sites:

    • First off, learn more about National Nutrition Month (NNM) at the American Dietetic Association’s EatRight.org. The theme for 2010’s NNM is “Nutrition from the Ground Up.” The site asks, what does the theme mean in your life? For me, I’d have to say that it relates to building general good nutritional habits (at the ground) and then building from there. If some of the things you add on aren’t as nutritious, that’s OK—because the base, or main parts, of your diet are healthy. How does “Nutrition from the Ground Up” translate into your life?

    (Image from Eat Right)

    • How long do you think weight loss diets have been around? Probably for longer than anyone can track down, but this Eat Right page shows you the diet trends since the early 1800s. It’s fascinating to see how some keep cycling through every few generations! Generally speaking, these are probably not the most nutritious plans :)

    (Image from Lady Diet Tips)

    • Many nutrition experts lately have been spreading the word about a national portion distortion issue. In fact, most restaurants serve portions two to four times as large as the United States Department of Agriculture (USDA) recommends, according to a 2006 survey. With larger orders at restaurants becoming the norm, it’s more difficult for us to make smart dining choices size-wise as “regular” portions seem puny by comparison.
      • For a reminder of what a 300 calorie meal looks like, Diet Blog has you covered. In the mood for a quiz game? Try your hand at this portion “then and now” quiz from the National Heart, Lung and Blood Institute.
      • This handy tool from “Love Food Hate Waste” helps you calculate and measure the perfect portion size (based on UK recommendations, but still a good instrument!) depending on what food is being prepared and for how many.
    • If you’re interested in tracking your food intake, the USDA’s MyPyramid Tracker is a fantastic find. You can input your eats to track them and the program will analyze the nutritional components. The Tracker also notes your progress related to the food group recommendations from MyPyramid. And if calorie counting is of interest, take a look at Nutrition Data. You must register, but it’s free and may be worthwhile if you’re looking to log, analyze and compare foods. 
      • Perhaps try using a tracking tool for a short period, then evaluate whether you find them helpful. It can be tedious and or stress-inducing for some, so only do what works for you!

    (Image from Medline Plus)


    These links barely scratch the surface of the wealth of wonderful nutrition resources out there, but these are a great amuse-bouche (Get it? Since we’re talking food?). I’ll be sure to pass along more links bite by bite, as time goes on. Now, I’d love to hear your take. What nutrition sites do you frequent for great information?

    28 Feb 2010

    Jason Stole My Heart

    Jason and I first met about two years ago in a journalism class. See, I was writing an article about high fructose corn syrup (HFCS) for my magazine writing course when Jason popped into my life. Since then, our relationship has blossomed, although Jason and I haven’t been able to meet each other as much as we would like.

    You may be thinking, “Karla! You have been keeping secrets about a long-term romantic relationship for months or even years?”

    I wish, but the Jason I speak of is none other than Jason’s Deli! The restaurant’s offerings are free of HFCS (click here to watch their crazy ad about the topic). And this is how I stumbled upon the deli when Googling “high fructose corn syrup” to discover story sources to interview. Side note: I’d be happy to post the HFCS story on Healthful Bites if anyone would be interested :)

    The company really seems to have a good handle on community and public relations—customers get the straight scoop from top management on the owner’s blog, the deli’s Twitter is well-utilized and diners can even vote about the possibility of additional exiled ingredients. Plus, Jason’s contributes to their local non-profits.

    The Jason’s Deli communications staff was a pleasure to work with, and I wanted to know more about their company. Little did I know that there was a location within 30 minutes of my school…field trip time!

    As mentioned previously, the menu is not only large and HFCS-free, but also void of trans fats, MSG and fairly low in sodium.

    A sign in the dining area hypes “Good Food is…25 certified organic ingredients” and “fresh produce delivered six days each week,” among other reasons to scoop up some salad.

    Nutritious offerings including Build-Your-Own Sandwiches, paninis, pastas and fruit/vegetable side offerings—plus half orders/reduced portions available—make Jason’s an ideal place for those looking to “fill up but not out,” as some say.

    But my favorite order? A bowl of vegetable pasta soup and a salad bar!

    And now for a close-up on all that photogenic, organic produce!

    The salad bar options are so fresh and varied. If you’re into creamy pre-made salads, you’re covered. Small corn or gingerbread muffins? Check. Veggie fiends? You’ll find your faves crisp and delicious every time.

    I’ve had a wrap during a past visit and enjoyed it as well. So many good choices, so few Jason’s Deli trips :) I was pumped to find a location nearby my internship this semester and figured it was time to share my love.

    Jason’s Deli is certainly “Healthful Bites Approved!” Is there a location near you?

    (They didn’t pay me or give me complementary meals to post this, I’m just a big fan. Not like I’d be opposed to a Jason’s Deli giveaway or anything in the future <Hint, Hint>. ;) )

    And I may have finished off my meal with a bit of low fat swirl ice cream (I’d estimate 3/4 cup) free and self serve!


    Mmm, just thinking about Jason’s makes me want to plan a return trip very soon :D Do you have any choice restaurants that you frequent for a nutritious and tasty meal?

    21 Feb 2010

    Holey Rollers

    The folks at Holey Donuts were kind enough to include me in their latest blogger contest and I could not be more ecstatic! I first heard about these low fat, handmade donuts from Hungry Girl, and later heard the founder interviewed on Dr. Fitness and the Fat Guy.

    Since first hearing about these pastries, I have wanted to try them, but had never gotten around to ordering them. Sadly, right now, Holey Donuts are only available via mail order, making it a bit more inconvenient than just picking them up at the corner grocery store (though this does allow excellent quality control).

    When comparing the nutrition facts of these products with their traditional, mass produced counterparts, you will be pleasantly surprised! With about half the calories and a fraction of the fat of say, Krispy Kremes or Cinnabon, a Holey Donut is a fairly guilt-free treat.

    Roll out!

    After opening a generous (and full disclosure FTC-style: free) package of donuts, I found three smaller boxes of donuts and cinnamon rolls (Get it? Holey Rollers?). The company also sells donut holes and mini-cinnamon rolls that they call “Cinnamon Bun Middles.” They were kept fresh through dry ice. To thaw, the company recommends leaving them on the counter with the box closed or tossing in the microwave for 10 seconds or so. To store, keep the items in the boxes or baggies in the freezer.

    My Mom couldn’t wait to try one, considering cinnamon rolls are among her favorite foods. I warmed a roll for her and she said, “These are scrumptious! Are you sure this isn’t like the Seinfeld episode where the nonfat yogurt really isn’t nonfat and they all pack on pounds?”

    Despite the very decadent taste, you can tell these doughy treats are one-of-a-kind because of their completely grease-free taste and texture.

    My Dad tried a roll as well—I thought he would be a good judge to include since he is not a health food fan. My Mom and I have tried to fool him with a (turkey) bacon BLT sandwich to no avail. He often teases me for my “low fat crap.” So did these donuts pass the Dad test? He was impressed by their large size, similar to a compact disc in diameter, and the taste was spot-on. The texture, however, was a bit too chewy for his liking.

    Next up, I tried a Vanilla Crumb donut as an afternoon snack at work. To tell you the truth, I haven’t had a donut in years and years, but I think I can fairly accurately remember what “normal donuts” taste like.

    Eating off of a paper towel=classy :)

    These donuts, which come in many different flavors, filled and un-filled, are about as wide as a baseball. They are light and fluffy, with the perfect amount of sweetness and topping. DEE-lish! My picture does not do these Vanilla Crumb cakes justice, as it was stored in a Ziploc and stuffed in my bag for the better part of the day and a train ride. For a better idea of what the donuts look like when they arrive at your door:

    (Photo from Holey Donuts)

    After all those drool-worthy details, here’s the scoop about how you can potentially try these donuts and win 250 dollars to buy additional tasty treats!

    There are other bloggers currently reviewing and participating in this contest, so this is basically a competition between my readers and my fellow blogger’s readers. Let’s show them who the “Holiest” fans are!

    If you mention my blog when subscribing to their newsletter, we both are entered to win. If my blog receives the most visitors to the Holey Donuts site signing up for the deal-packed emails, one of my readers who has subscribed will win 250 dollars in store credit as well as four six-pack boxes of delicious donuts! And I will win 500 dollars, which I promise to spend on ways to make my blog better and more exciting ;)

    So take a click over to the “Contact Us” page and enter your name and email with the subject “Reader Contest.” Then in the message box, simply copy and paste this message:

    “Please subscribe me to your newsletter. I heard about your products through Healthful Bites!”

    You can learn more about Holey Donuts, see videos about how they are made and earn extra contest entries by becoming their Facebook fan.

    This is a short contest, ending on February 28 (next Sunday), so please head over to the Holey Donuts site today to subscribe. We may both be winners like these champions! We may not get medals, but victory will sure taste sweet!

    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?

    6 Feb 2010

    Concentrating on Chocolate

    Valentine’s Day falls on next Sunday. Are you ready?

    Considering I’m thoroughly single, I don’t have too much preparing to do :) (Except for the Valentine’s Day movie—that looks great!) Even single, it’s fun to celebrate the holiday and all those you love, especially in the middle of the harsh winter. Flowers and kind notes brighten up any day!

    Many couples celebrate with dinner reservations and something that looks a little like this:

    (Image from Lolah’s Tasty Talk)

    Share the traditional box of Godiva’s with your sweetheart and you’ll also split the 1,350 calories and 81 grams of fat (for 27 pieces). If you really enjoy the chocolate assortment and do so as an occasional treat, then go ahead and enjoy! But if you eat the mystery bites because they are a gift or simply because they are around, I’ve got a few ideas for how to make your holiday more healthful:

    • Try whipping up one of these better-for-you chocolate recipes from Eating Well magazine. Chocolate fondue and s’mores can be fun couple activities as well!
    • We’ve talked about the benefits of dark chocolate before on Healthful Bites. I was lucky enough to try SweetRiot chocolates, courtesy of Dr. Fitness, this summer. Note: these dark chocolate-covered cacao nibs are not for milk chocolate diehards. I can only vouch for the “Flavor 70” SweetRiots (made with 70 percent dark chocolate), but they pack a bit of bitterness. But it’s much better to get a bit of bittersweet in chocolate form than bittersweet in relationships, am I right? The chocolates come in small tins, each with 140 calories and about 11 or 12 grams of fat. SweetRiot is a tasty, antioxidant-packed choice for dessert or a snack. Cupid’s Cacao Three-Pack looks like a pretty nice Valentine’s gift to me!

    • Better Health magazine also has lightened-up chocolate recipes online here. The Chocolate Raspberry Brownie Bites sure look tasty! Try whipping them up for your honey and sending them off to work with a couple on Monday to make the V-day celebrations continue.
    • For one of the most visually appealing and produce-packed Valentine’s gifts around, order an Edible Arrangement for your loved one. The company picks fantastic fruits and dips some in chocolate for an added touch of decadence.

    (Image from Deal Locker)


    If you celebrate with any one of these treats, your Valentine’s Day will surely be much sweeter!

    Do you have any favorite chocolate recipes or items?

    31 Jan 2010

    Twisted Treats

    Are you ready for some football? As we speak, the Pro Bowl is commencing and in one week, the Colts and the Saints will face-off for the National Championship! So what does that have to do with health, you ask? Well, with Super Bowl parties galore, the snacking landscape can be a minefield for diet disasters. Pizza bagel bites, cocktail weenies or chips and dip anyone?

    It’s certainly OK to splurge every so often, as we discussed around Thanksgiving. But if there are more nutritious options available, it’s at least possible to opt for the healthier choice if you prefer. So if you’re hosting (or even if you’re a guest…bring a dish to share!) set out a fruit tray, hummus with veggies or these partially whole grain, low-fat homemade pretzels.

    This recipe comes from a family magazine (exact name unknown due to some strategic scissor work) most likely published about 20 years ago. I found it in a well-loved pasted together cookbook in my Mom’s kitchen. Please claim this recipe if it’s yours and I’ll give credit where it’s due!

    The ingredient rundown:

    • 1 package active dry yeast
    • 3 tsp. sugar
    • 1 1/2 cups warm water, 4 cups water for boiling
    • 2 cups whole wheat flour
    • 1 3/4 cups all-purpose flour, plus extra for kneading
    • 1 1/2 tsp. sea salt, plus 1 Tbsp. for topping
    • 3 Tbsp. baking soda
    • 1 egg white, lightly beaten

    Pour out the yeast into a bowl with 1 tsp. of the sugar and 1/2 cup warm water. Let this mixture rest for about five minutes while the yeast reacts.

    Next, mix both kinds of flours with 1 1/2 tsp. salt and add the yeast liquid mixture. (That’s all the ingredients!) Sprinkle some of the extra all-purpose flour on a clean counter and knead dough, adding flour as needed, until stretchy, evenly textured and not sticky.

    Coat a bowl in non-stick spray and turn the dough in this spray so it is lightly covered. Leave the dough in this bowl to rise for an hour—covering with a clean dish towel is a good idea.

    After your kitchen hiatus, get your aggression out by punching the dough down. Separate the dough into ten even pieces on a floured surface; then use your hands to make “pretzel ropes” about 1 1/2 ft. long. Shape these as you please (creativity is encouraged!) and let the formed pretzels rise on the counter for another 30 minutes.

    Preheat your oven to 425* and top two baking sheets with nonstick spray. Put a medium-sized sauce or skillet pan on the stove and pour in 4 cups of water, baking soda and the other 2 tsp. sugar. After this liquid is simmering, cook each pretzel for 30 seconds per side in the fluid-filled pan. When the pretzels have been boiled, place them on the baking sheet. Brush each pretzel with the beaten egg white and top with salt. Feel free to add any other spices to suit your preferences!

    Toss the pans into the oven for 15 to 18 minutes or so—just remove the pretzels when browned to your liking.

    Hehe, get it? Karla loves weights!

    Three pretzel variations. Do the twist ;)

    Healthful Bites loves some football! (That’s supposed to be the field goal uprights and a football if you can’t tell).

    Feel free to serve and enjoy with guilt-free dips such as lycopene-packed pizza/marinara sauce or low-calorie honey/spiced mustards.

    Do you have any go-to cocktail or house party snacks, treats or meals?

    23 Jan 2010

    Pump Recipe Showdown!

    If any of you checked out my previous blog, the summer journal “Health and the City,” you may have witnessed my love for The Pump. This restaurant is right up my alley—their mission: “To make it easy for people to eat well.”

    So when I stumbled upon the fact that the store had a cookbook, I immediately thought, “Why didn’t anyone tell me about this?” Quickly followed by, “I need to get that!”

    When I ordered the recipe-packed tome, I was hoping the most for the instructions for Blueberry Protein Muffins (made without butter, with whole wheat and extra protein), but it was sadly omitted. Nonetheless, there are numerous nutritious and creative formulas in the cookbook—you can even see all of the ones I’ve tabbed in the book near the top of the picture! The magnitude of delicious-looking meals are so overwhelming that I would love your help!

    I’ve narrowed down a list of recipes that I would most like to try. Here’s the list:

    • Chunky Oil-Free Avocado Salsa
    • Cucumber Salad
    • Chopped Sirloin with Basil and String Beans
    • Eggplant Carpaccio
    • Cucumber Yogurt Dressing
    • Pump Apple Pie
    • Pizzaiola Egg White Omelet
    • The Pump’s Protein Pancakes
    • Hot Zucchini Strips with Shallots
    • Gigante Plate

    Which dish would you most like to try? The top vote-getter will be my first kitchen experiment and I will highlight the experience in a “Good for you eats” post in the near future!

    PS: Be sure to enter my Progresso contest for your chance to win some healthful bites and accessories. You’ve got rockin’ chances to win if you enter now!

    17 Jan 2010

    Scoop Up Some Soup (with giveaway!)

    Check Healthful Bites out: two giveaways in a row on the “Good for you Eats” front! We’re hitting the big time ladies and gents :) (Or just finding a sweet spot for sharing the health wealth!)

    Anyways, the folks at Progresso approached me regarding informing my readers about a fun contest they have going on right now! So what’s the scoop?

    The “Souper You Debut” is a short essay-related contest that will allow three winners to go on a glamorous and fierce New York City makeover spree. (Airfare and hotel accommodations for 2, a full makeover and a $1,000 shopping spree are all included!)

    I’m entering because my style is more gym-bound college student than professional ladder-climber. Since I graduate in May, I want to look polished, confident and stylish when I hit the job search in this stellar employment economy ;) But all of us must get our points across in 200 words or less and a picture, so pack it in tight!

    Lauren, a Progresso rep, was kind enough to send a super generous Progresso pack my way and is teaming with me to give a prize pack to one Healthful Bite reader!

    Leaning Tower of Soup-a? ;D

    Mmm! Look at all that soup yumminess! I’ve always been a fan of soul-warming soup and ever since the Light Progresso soups have been sold, I’ve been indulging in the warm stuff even more than usual. My personal favorite is the Homestyle Vegetable and Rice (in the microwave bowl!), but there are so many “No MSG Added”, Light and 100 Calorie varieties, it’s almost overwhelming to chose one at the store!

    These taste just as savory, veggie-filled (and occasionally meat and pasta-packed) as traditional canned soups, but some have lower sodium, higher fiber and lower calorie and fat levels.

    Did you know that dining on a broth-based soup before a meal almost always increases satiety, potentially lowering total caloric intake for the meal by 20 percent?

    What a cozy soup mug!

    In addition to the awesome makeover contest, there’s another (and perhaps more accessible) way you can win! Up for grabs for a Healthful Bites readers: two cans of Progresso’s healthy soups, a large mug and a jump rope tool that counts number of jumps and estimates calories burned (with detachable rope, just in case you’d rather not deal with coordination).

    How do I enter, you ask? There are multiple ways…

    1. Share a link to your favorite soup product or recipe in the comments below and explain why it’s your top pick.
    2. Follow me on Twitter @karla522, then come back and comment or send me a tweet letting me know that you followed me to enter the contest.
    3. Tell me one reason why you’d like a makeover and what you’d buy on the shopping spree if you were chosen to have a “Souper You Debut” (in the comments or on Twitter).

    All comments and tweets will enter you once (and you can enter all three ways)! Entries received before 12 p.m. Central on Friday, January 29 will be considered. One winner’s name will be posted on Saturday, January 30 and passed along to Lauren—your Progresso prize pack will then be on the way. Good luck to you all!

    11 Jan 2010

    Cheese Please (with giveaway!)

    If you’ve been reading Healthful Bites since October, you know that I’m a fan of Fiber Gourmet products. Their fiber-packed, saucy macaroni and cheese is delicious, but sadly, it’s hard to find FG products in my neck of the woods.

    So I took advantage of my “no shame” personality characteristic and sent the FG team an email expressing my satisfaction with their cheesy mac and intrigue to try other products. Ari from FG was kind enough to send me a few new items to try and said he would be happy to help me host a giveaway for one of our readers!

    After opening my package from Ari, I was delighted to find some 50 calorie packs of Lite Cheese Snacks as well as a couple pasta treats! I anxiously cracked open a packet of crackers (after snapping a couple pictures for you, of course) and dug in.

    The crackers, each a bit larger than a postage stamp, are nearly identical to Cheez-Its or Cheese Nips in taste and appearance.

    But the nutritional facts and ingredients lists are quite different! Take a look:

    Fiber Gourmet Lite Cheese Snacks

    FG crackers are also made with wheat flour and contain real cheese!

    Kraft Cheese Nips (Nutritional Information from Quite Healthy Technologies)

    Nutrition Facts Label for Cheese Nips Baked Snack Crackers, Four Cheese

    While the FG crackers are chock full of tangy cheese flavor, they don’t leave the greasy residue on your fingers or your lips. Of course they also pack an ample fiber punch! The crackers were not all exactly uniform: some seemed to be cooked more than others, so the flavor was a bit different for a couple bites per pack. But if I had the choice between traditional cheese crackers and FG crackers, I’d take the FG’s any day!

    A pack or two (there are about 25 bites per pack) of these Lite Cheese Snacks would be a great treat to tame a salt craving, an addition to a between-meal snack, or a side to a sandwich for a meal.

    So here comes the fun part for all of you: one Healthful Bites reader will receive a case of FG Lite Cheese Snacks to bite, savor and/or share! There are three easy ways to enter:

    1. Leave a comment here detailing your favorite or ideal snack
    2. Post a comment sharing one benefit of fiber intake
    3. If you have a Twitter account, tweet this message: “Hey @karla522, I want to try a Healthful Bite…Fiber Gourmet’s Lite Cheese Snacks!”

    (You may enter via all three steps if you’d like; each separate entry will add your name to the drawing again!)

    All entries received by midnight on Friday, January 16 will be considered. One random winner will be selected and posted on Saturday, January 17. Ari will then ship the cracker case your way!

    Feel free to tell your friends about this giveaway…perhaps if they win they will share the wealth :) Good luck to you all!

    3 Jan 2010

    Prep in a Flash, Save Some Cash! (Part 2)

    Pineapple, the golden, odd-shaped, almost ornamental fruit is another produce item that can baffle consumers. That must be why there are products out there that promise easier pineapple dissection (at upwards of 20 or even 40 dollars!) like this and this.

    But there’s no need to be intimidated by this tropical delight. After you get the hang of taking the peel off and chunking the fruit, the process will be speedy and save you some money by bypassing the pre-cut fruit selection at the grocery store!

    My best Mom-learned tips and tricks to disassemble a pineapple in no time flat are offered here, all for the low, low price of three easy payments of zero dollars!

    Besides being juicy and naturally sweet, pineapples provide a large amount of vitamin C (123 percent of your daily recommended intake in one cup!), a decent amount of fiber for only 78 calories per cup. Although pineapple is primarily in season in the spring—so it will taste best more consistently then, be more available and more affordable—it’s generally in supermarkets year-round. (Some may critique me for not eating locally-grown, seasonal produce, but when is pineapple in season in the Midwest? I don’t want to be pineapple-less forever ;) )

    Here’s your step-by-step guide to get snack or fruit salad-ready pineapple pieces:

    • Step 1: Grab your rinsed pineapple, a cutting board and a medium-sized serrated knife. It may be helpful to place a dish towel under the cutting board to catch drips and keep the board stable. Slice off the leafy top of the fruit.

    • Step 2: Discard the top and quarter the edible portion. Then slice off a pyramid-shaped piece off the top of each quarter—this is the tough core. You should be able to feel and see the difference between the juicy flesh and the whiter, stiffer core.

    • Step 3: Take each quarter and individually slice the peel away from the fruit. These will basically look like fruit “boats,” with each quarter holding a large piece of pineapple. Next, chop the fruit that’s now separated into thirds.

    • Step 4: Slice the pineapple in the opposite direction to get fairly even-sized pieces and pour into a bowl for refrigerator storage. (You can store the pineapple on your counter for a day or two before cutting, but I find it tastier to let it chill a bit before eating and it should be stored in the fridge after it’s peeled).

    • Step 5: To be frugal and/or if you like pineapple juice, take a spoon and scrape off some edible portions left on the “boat.” Repeat the process for each quarter and you’re set!

    So that concludes the “Prep in a Flash” series for now. Are there any other items you’d like to see me take on?