Healthful Bites

    27 Jan 2012

    Perfect Popcorn for Awards and Super Bowl Season

    Some may consider prime popcorn season to be summer—what with the vendors at fairs, baseball games and the tall, green stalks of corn popping up in the fields. But I think that now is primetime for the tasty whole-grain treat, since the Superbowl is just days away (although I’d rather just skim over this topic after the tragic end to the Packers season). Plus, movie and awards show season is in full swing, and popcorn is the quintessential screening snack.

    National Popcorn day was just January 19. I’m planning to throw a belated celebration by trying out some of these delicious jazzed-up options:

    Want to wow your pals with your popcorn IQ? Slip in one of these fun facts when you’re making small talk around the snack bowl:

    • The average American eats 52 quarts of popcorn every year!
    • Spend smart by making your own: Movie tubs are marked up about 900 percent (and most likely contain much more oil/butter than you’d add at home).
    • One cup of air-popped corn has 31 calories.
    • There are five different American cities that claim they are the “Popcorn Capital of the World.” (Marion, Ohio; North Loup, Nebraska; Ridgway, Illinois; Schaller, Iowa and Van Buren, Indiana.)
    • Corn can pop as high as three feet in the air. Kernels have way better ups than I do!

    What is your favorite way to enjoy popcorn?

    18 Nov 2011

    Trim Your Table: Thanksgiving Sides Mega Recipe Round-Up

    Let the countdown begin: Thanksgiving is less than one week away! While it seems like most people have their protein of choice set (be it turkey, a vegetarian option or even a turducken!), sides are generally more flexible territory. Thanksgiving is a special day and it’s more than OK to indulge on occasion, but you can also still make some nutritious choices with all of the same flavors if you and your guests prefer!

    I scoured some of my favorite recipe sites to bring you a wealth of options for healthy spins on traditional side dishes and desserts. Here are 10 stand-outs, some of which may land on my table this year! Think of this as a compilation of my “Pinned” recipes for future holiday meals. (By the way, are you on Pinterest? If so, you can find me here!)

    Bread Items

    • Maple Cornmeal Biscuits: Your guests will never guess that these simple whole-wheat bites from Happy Herbivore get their moisture from a banana. I love the idea of using just a touch of maple syrup for sweetness! (106 calories, 1 g fat)
    • Save the Day Stuffing: This veggie-packed swap is not for sausage-filled stuffing purists, but Hungry Girl’s recipe is a simple way to cut major calories from your plate. (89 calories, 1.5 g fat)
    • Quinoa Cornbread: Whole Foods sneaks extra protein into this sweet side. I can’t wait to try this as an accompaniment to some veggie chili too! (120 calories, 2 g fat)

    Veggies and Potatoes

    • Heart-Healthy Cheesy Potatoes: Heart-Healthy Living offers a cornflake-topped hashbrown casserole that’s very similar to one my mom whips up for many holiday meals! If you are interested in trying a version closer to hers, try fat-free plain yogurt in lieu of the sour cream. (129 calories, 3 g fat)
    • Vegan Green Bean Casserole: Don’t worry green bean casserole purists! Fat-Free Vegan cuts back on, but doesn’t eliminate, those French fried onions. In fact, she pairs them up with whole-wheat breadcrumbs for added crunch. (102 calories, 4 g fat)
    • Creamy Mashed Potatoes: Who would ever think of adding cream cheese to potatoes for a smooth, rich texture? The genius Roni over at Green Lite Bites, that’s who! (190 calories, 0 g fat)

    Desserts

    • Triple-Berry Granola Crisp: Quicker than a pie, but just as fruity and tasty, this crisp by eatbetteramerica is more assembly than baking. Perfect if you’re more of a cook than a pastry chef, and ideal if you’re short on time too! (130 calories, 2 g fat)
    • Mini Apple Tarts: SparkPeople shares another fuss-free option that with all the flavors of a slice of apple pie that would be a perfect two-bite end to a big meal. Everyone has room for dessert, right? (124 calories, 4 g fat)
    • Skinny Pumpkin Pie: I’ve had an aversion to pumpkin for as long as I remember, but Skinny Taste’s slices are so pleasing to the eye, they might actually tempt me into trying a bite. Click on over to check out her simple slimmer pie crust trick. (172 calories, 6 g fat)
    • The Ultimate Chocolate Fudge Pie: Chocolate-Covered Katie has an awesome option for those of us who aren’t huge fans of pumpkin or pecan—and I’ve been meaning to find a dessert to sneak tofu into. I’d wager that you can’t even tell it’s included! (143 calories, 6 g fat)

    Photo courtesy of Flickr user knm3290

    To learn more about two Thanksgiving superfoods, click here!

    What dish are you most looking forward to on your Thanksgiving table?

    7 Oct 2011

    Four Tailgating Recipes for “Vegetarian Awareness Month”

    Tailgating usually means a few things to people: Meaty chili, beer, maybe some nachos or burgers. But if you surround your fellow fans with nutritious eats, they’ll be able to enjoy the food while focusing on the plays (or pregame fun) rather than worrying about their waistlines. And if you offer some hearty meat-free dishes, you’ll be sure that no guest gets stranded with just chips and salsa or a reheated freezer-burned veggie burger!

    October has been classified as “Vegetarian Awareness Month”—a somewhat strange holiday in my view! :) I think we’re all pretty well aware that vegetarianism is an option, but it’s what we do about that fact that may make a difference in the health of our diets. (Research has shown that, as a general trend, non-meat eaters weigh less and eat fewer calories and fat grams that carnivores. But those who eat meat can surely be healthy as well!) Personally, I consider myself more of a “flexitarian:” someone who has two to five meatless days per week.

    So to honor both this kooky holiday and a kickoff (Go Pack Go!), here are four recipes from around the web that are perfect for your next tailgating event:

    • Zucchini Pizza Bites: Slice-inspired appetizers? Yes, please! Skinny Taste makes the perfect party food that will leave one hand free for your beverage, the remote or a football! (125 calories, 6 g fat)
    • Garden Sliders: A feast for the eyes as well as the mouth, these stacked sandwiches from Better Homes and Gardens get extra flavor from a homemade bean spread. Score extra points by selecting veggies that come in the colors of your team! (120 calories, 2 g fat)
    • Baked Chili Surprise: Hungry Girl jazzes up a quintessential tailgating dish with extra veggies and a doughy topping. It’s like chili pot pie! Bonus: The meal is semi-homemade, so it comes together in a flash. (215 calories, 3 g fat)
    • Jojo’s Party Mix: Eating Well’s lightened-up snack blend is flavored by a touch olive oil and a sprinkle of Parmesan rather than a stick of butter. (61 calories, 2 g fat)

    Talk about a delicious menu. The best part? If you like, you can enjoy a serving of each over the course of the evening (one dish per quarter, perhaps?) for less than 525 calories!

    More fitting recipes from Healthful Bites:

    What do you love to serve at your tailgates?

    2 Sep 2011

    It’s a little hard to choose, but I believe that the most important meal of the day is also the cuisine that I love the most! As chronicled on Healthful Bites many times before (see the above pictures from previous posts), I enjoy breakfast food at any time of the day. With kids needing fuel before heading back to school and another crazy holiday—September is “Better Breakfast Month“—I figured now would be the perfect time to highlight a different recipe for each day of the week from around the web that I can’t wait to try.

    Grab-and-Go

    • Cinnamon Bun Smoothie: Five basic ingredients + a blender is all you need for a low-calorie Cinnabon in a glass from Happy Herbivore. Stash bananas in the freezer to be ready to whip this up anytime. (161 calories, 0 g fat)
    • Chocolate Cherry Snack Bars: These Eating Well cereal bars take a fair amount of time to make, but will be well worth it when you have a wholesome homemade granola bar at the ready before a busy day! I’m thinking these would taste amazing crumbled on top of some Greek yogurt. (93 calories, 2 g fat)

    Baked Beauties

    • Stuffed French Toast Cups: You can still enjoy the sweet, doughy taste on a weekday if you make these cute Cook Yourself Thin muffins ahead of time. I bet they’re so flavorful that you can skip the syrup if you like! (353 calories, 10 g fat)
    • Pump It Up Muffins: Full of fiber and cuter than words can describe, Eating Bender’s oat and chocolate muffins will help kids of all ages start their days off with a smile. (180 calories, 1 g fat)
    • Low-Fat Banana Nut Bread: Have a bunch of browning bananas lying around? This loaf from Skinny Taste will give them a good home. Swap in whole-wheat flour for extra fiber! (130 calories, 4 g fat)

    Protein-Packed

    • Black Bean Breakfast Burrito: Often find yourself starving by mid-morning? This Mexican meal from FITNESS will solve that issue with a one-two punch of protein and fiber. (288 calories, 7 g fat, 25 g protein)
    • Veggie Eggs-plosion Mug: Who knew you don’t need a skillet and a stove to cook eggs? Hungry Girl has a recipe that can be made entirely in the microwave in less than five minutes. (130 calories, 2 g fat, 17 g protein)

    Dining at home is one thing—brunching on the town is another concept entirely! Here are my tips to enjoy without overdoing it.

    What is your go-to breakfast?

    12 Aug 2011

    Just Peachy! Recipes To Try For National Peach Month

    Whether it’s fuzzy or skinless, dripping with juices or still slightly crisp, there’s a peach out there for any palate—especially with the plentiful crop available during August, National Peach Month! I recently stocked up during a sale at Whole Foods, and headed to my computer as soon as I got home to research fun recipes…after slicing one up A.S.A.P. and eating it unadorned!

    While I haven’t been able to whip any of these up yet, they’re certainly on my to-make list and wanted to share these finds with you while the time is ripe! (Hehe, I love my puns. :) )

    • Peach Ricotta Pancakes: A carb-filled breakfast may leave you hungry a bit before lunch, but the low-fat ricotta and milk in these Best Health pancakes gives them a filling protein punch! I’d swap in whole-wheat flour for even more protein and complex carbs. (350 calories, 11 g fat)
    • Spicy Chicken Breasts with Fruit: Ideal for lunch or dinner, the sweet peaches Better Homes & Gardens uses in the relish seem like a great complement to Jamaican jerk-spiced chicken. (233 calories, 2 g fat)
    • Raspberry Stuffed Peaches: So simple and so perfect for a snack! Roni from Green Lite Bites uses a peach as an edible bowl in this baked treat. It’s just screaming for a scoop of light ice cream or frozen yogurt. (65 calories, 0 g fat)
    • Best of Summer Fruit Salad: Take advantage of all of nature’s best in this colorful side from Vegetarian Times. Citrus juice keeps the fruit from browning—making it even an option for warm weather picnics! (91 calories, 0 g fat)
    • Blueberry Peach Crisp: Berries are also in season and tasty right now! This dessert from Skinny Taste highlights both of these summer fruits favorites, accented by a brown sugar-sweetened oat topping. (211 calories, 7 g fat)

    I’m sure that nectarines, the peach’s non-fuzzy and slightly more red cousins, could stand in wonderfully for peaches in these recipes, although we did miss their month by a couple of weeks! 

    Here’s wishing you all “Millions of Peaches” (how great was that song?) throughout August and beyond. ;)

    What produce item are you enjoying now and how do you serve it?

    10 Jun 2011

    Sweetener Shakedown (Plus Snickerdoodle Pancakes!)

    The weather this week has been just right to swing by a cafe for an iced tea or iced coffee—or so the long lines streaming out onto the sidewalk tell me! I’m not a coffee drinker myself (and yes, I hear that I’m crazy often) but know that when you’re given your choice of powders to sweeten your drink, there are more than a few options.

    So here are some fast facts about the usual suspects you may encounter beyond the typical cane sugar.

    • Sugar in the Raw: Made from turbinado sugar grown in the tropics (about 20 calories per packet)
    • Splenda: A mixture of maltodextrin and dextrose, which are corn derivatives that help the product sprinkle like sugar, along with sucralose (about 3 calories per packet)
    • Equal: Aspartame, dextrose and maltodextrin (about 4 calories per packet)
    • NuStevia: Stevia extract, a compound derived from the stevia plant, and maltodextrin (about 2 calories per packet)
    • Sweet ‘N Low: Saccharin, blended with cream of tartar and dextrose (about 4 calories per packet)

    For context, if you compared equal amounts of each, saccharin and aspartame are 200 times sweeter than sugar, stevia is 300 times sweeter and sucralose is 600 times sweeter than cane sugar. Those facts, and the ability to sprinkle/pour the powders, explain the other ingredients besides the sweeteners themselves.

    Many of the sugar substitutes list zero calories on the nutrition panel, which the F.D.A. allows products with fewer than five calories to do since this value is basically inconsequential. It certainly is if you just use one packet, but I wanted to include the calorie estimations in case you add several to your beverage or bake with one of these sweeteners (warning: some sugar substitutes work better in baked goods than others).

    So many options, right? The choice of sweetener is a personal one, so now that you have a quick primer on what’s included in each, it’s up to you!

    The folks at NuNaturals hooked me up with a few of their latest stevia sweetener products, so I decided to take them for a spin with a recipe by the fabulous Chocolate Covered Katie. I have yet to discover my creative cooking gene. But that doesn’t mean I never fire up the stove…I just often rely on other people’s yummy recipes! And my oh my, Katie has some that look amazing. The first I took a stab at? Chocolate Covered Katie’s Snickerdoodle Pancakes. Pancakes that are flavored like cinnamon cookies? Yes, please.

    A few notes based on the way I made the recipe my own:

    • I opted for whole-wheat pastry flour in place of spelt flour
    • For the non-dairy milk, I chose for Unsweetened Plain Almond Breeze (I bet the vanilla version would be delicious as well!)
    • To sweeten the batter, I included packets of NuNaturals stevia sweetened the batter, although it could have used just a touch more

    Nutrition Info (without toppings): approximately 250 calories, 2 g. fat

    My food photography is nowhere near as mouthwatering as Katie’s, but the product still turned out plenty tasty. The stevia powder worked really well here as the sweetener—and tasted great—and I plan to try another batch using the liquid extract to compare the results. What a fun kitchen science experiment!

    Do you develop your own recipes in the kitchen or mainly follow foolproof recipes from others?

    27 May 2011

    Grill While You Chill This Holiday Weekend

    Happy Memorial Day weekend! First of all, thank you to all who are serving and who have served our country. Your sacrifices are much appreciated!

    Second of all, who’s ready to head outside to enjoy some amazing summer weather? I don’t know about you, but I’ve been experiencing a bit of cabin fever due to a wet spring. But the past few days of sun and warmth have pepped me right up and inspired today’s recipe collection (a compilation of the most tempting dishes around the web that are immediately going on my to-make list). We’re going grilled!

    Why grilling, you ask? It’s one of the most nutritious ways to cook. No added fat is needed (in fact, if you’re cooking something like meat, some of the fat is eliminated as it drips away through the cooking grates), but you still get amazing flavor. And who doesn’t love the opportunity to eat outdoors? Grab your aprons and checkered blankets, everyone. It’s picnic time!

    • Girl on Grill Veggie Wraps: This vegetarian recipe from Hungry Girl was love at first sight for me! The hearty mushrooms and spicy sauce will satisfy anyone at your party. (145 calories, 3.5 g fat)
    • Lemon and Oregano-Rubbed Chicken Palliards: Feeling fancy? Whip up this thinly pounded (that’s what palliard means—news to me!) and herbed chicken dish from Cooking Light. (226 calories, 5.6 g fat)
    • Eggplant Parmesan Pizza: I’ve always wanted to try my hand at grilling up a slice, and this option from Eating Well looks like the perfect place to start! Although it’s a bit complicated, the Italian flavors make this one a winner. (359 calories, 7 g fat)
    • Fiesta Burgers: You didn’t think I’d post a grill recipe round-up without a burger, did you? Health’s version stands out thanks to its yummy salsa topping. (266 calories, 8 g fat)
    • Grilled Balsamic Peaches and Frozen Yogurt: Tossing stone fruits on the BBQ has been all the rage the past few summers, and this dessert from FITNESS highlights summer’s produce beautifully! (199 calories, 6 g fat)

    (Image from Cooking Light/My Recipes)

    PS: Ever noticed how I don’t share seafood recipes? I personally am not a fan, even though I know how good the omega 3s are for you. Perhaps someone can help me get over my fish phobia? :)

    What’s your favorite dish to grill?

    30 Apr 2011

    Lighter Cinco de Mayo Recipe Round-Up

    The popular Mexican celebration is less than a week away, but caloric margaritas and greasy, cheesy enchiladas aren’t your only options! Today I have a round-up of some excellent recipes that will have you saying “ole” and “mmm” from morning until night. Start your menu planning now!

    Fajita Breakfast Burritos (319 calories, 17 g. fat)

    • Start your day off festively with this eggy meal from Diets in Review. Skip the sour cream and use just the egg whites to slim this dish even more.

    Tortilla-Crusted Pork (262 calories, 12.5 g. fat)

    • The “other white meat” gets a Southern Living Mexican makeover with a crust made from tortilla chips. My brand of choice for this job is Guiltless Gourmet. Using them would lower the stats even more!

    Chilaquiles Casserole (243 calories, 10 g. fat)

    • Hosting a crowd? Whip up this baked dish that’s reminiscent of enchiladas by Eating Well. Think of it as a south of the border lasagna.

    Amazing Ate-Layer Open-Faced Taco (235 calories, 2 g. fat)

    • This protein-packed, vegetarian meal from Hungry Girl is light on calories, but heavy on staying power—and spice!

    How will I be celebrating, you ask? By whipping up a slightly altered (and shrunken) version of a simple, scrumptious-looking recipe I saw in People magazine from Sheryl Crow’s cookbook If It Makes You Healthy.

    Slow-Cooked Salsa Chicken Tacos (Serves 2)

    • 3/4 cup chicken stock
    • 3/4 cup salsa
    • 8 ounces skinless, boneless chicken breast
    • 4 whole-wheat tortillas (La Tortilla Factory are my favorites)
    • Taco toppings of choice (romaine, pico de gallo and red onion for me, please!)

    Warm chicken stock and salsa in saucepan until simmering, then add chicken. Cover the pan and simmer chicken until tender and cooked through. Remove the chicken and save the pan juices. Use two forks to shred the meat and top it with a bit of the leftover liquid. Evenly distribute the chicken among the tortillas, add your favorite toppings and enjoy!

    (Image from by Flickr user wenzday01)

    For more Healthful Bites-approved Mexican eats, check out these past posts:

    Eat Out, Eat Well at Carlos O’ Kelly’s

    Mexican Makeover: Taco Salad Twist

    29 Nov 2010

    The Best of Healthy Holiday Hosting

    I hope you all had a very Happy Thanksgiving! Sorry I checked out for a bit—I was just trying to squeeze the most family time in as possible while back in Iowa for the week.

    Anyway, I think of Thanksgiving as kicking off the festive season: Advent, Hanukkah, Christmas, New Year’s Eve, etc. During these weeks, parties and gatherings seem to pop up out of nowhere and we may be scrambling at the last minute to think of a dish to bring! So I thought it may be helpful to share a few ideas for casual, nutritious meals to feed a crowd that I may try this season (and you may want to as well!). These could be perfect for a family get-together, work/school potluck or a game night with friends. Wow…That all sounds so fun, let’s have a party right now!

    I’ve yet to whip these all up, but they look and sound so delicious, they’re on my to-make list as soon as the proper event arises. Who’s with me?!

    For an appetizer:

    For a main dish:

     (Image from Lemon Sprig)

    For a brunch:

    For dessert:

     (Image from Ace Fitness)


    And don’t forget these Healthful Bites-tested-and-approved recipes:


    Yum! Would any of these dishes make their way onto your holiday hosting list? Or what will be on your kitchen agenda? Do share!

    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?