Friday, December 24, 2010

Our Christmas


My family is filled with people who love to cook and when we go home we're always treated to great food. My Aunt Nancy knows how to cook everything, from traditional Italian food (my dad's family is 100% Italian) to wholesome vegetable dishes from her garden. Then we have my mom and I who both love great food and new recipes. We're also graced with my brother's fiancee, Sara, a culinary school grad and professional pastry cook. After much deliberation, we decided to split cooking honors on Christmas Eve and Christmas Day.

Today, Christmas Eve, Sara undertook the pivotal task of making a traditional four course Italian meal. Assisting is my dad, an eager culinary pupil, and my brother who has turned into our resident sous chef. Below they are seen creating the Butternut and acorn squash ravioli.
My dad's favorite meals consist of many courses, conversation, and wine. My two cousins, Maddi and Emily, are vegetarians so we have both meat and veggie dishes tonight. Our Christmas Eve menu is as follows:

Antipasti
-Plate of Italian Meats, Cheeses and Olives from Tenuta’s (a great Italian market in Kenosha, WI; definitely worth a trip).
-Winter Vegetables Panzanella (Italian bread salad)

Primi Piatti
-Squash ravioli with butter sage sauce

Secondi Piatti
-Braciole (Round steak flattened then layered with prosciutto, pine nuts, mozzarella and raisins rolled up, browned and simmered in marinara sauce for 6-8 hours)
-Stuffed Peppers for the Vegetarians

Dolce
Tiramisu Cake (Sara promised she would write a post with the recipe for me later)

My mom, Aunt Nancy, Maddi and I will have our turn in the kitchen tomorrow, Christmas Day. In order to spend Christmas with friends and family we brined the turkey and prepped our dishes today. Here is our list of sides:

-Curried Cauliflower with Capers Source: Cooking Light
     -Recipe changes: doubled the curry powder
-Swiss Chard and Sweet Potato Gratin Source: Smitten Kitchen 
      -Recipe changes: substituted skim milk for heavy cream



MMmmm...I can't wait to eat. May your holiday be filled with family and finger-lickin', lip-smackin', melt in your mouth food just like mine. 
BUON NATALE From: Tenley the elf (my fox red labrador retriever), Ryan, and I

Tuesday, December 14, 2010

Christmas Gift Ideas that Promote Health!

Unsure what to get a friend or family member for Christmas? What about a gift that can improve their health. Here are some last minute gift ideas that will benefit your loved ones health. 

Magic Bullet
  • This mini super blender makes having more fruits easy with how quick it can make a smoothie or protein shake that’s grab and go. It works great even with frozen fruit.
Stability Ball
  • A great work out tool for balance and strength. They help strengthen your core and can be used for multiple exercises for a reasonable price. Some even come with an instructional DVD. As a bonus gift you could throw in some free weights to use with their stability ball.
Entry fee an Athletic event
  • If you have a friend or family member who always talks about doing a 5K race, bike race, triathlon or half marathon but never signs up. Paying their entry fee may be the motivation they need to train. Or maybe you want to give a person new to working out a goal. Try entering yourself and them into a 5K walk or run that’s a few months out so they have something to work towards.
Gift card to see a registered dietitian or personal trainer
  • Help someone get healthy by connecting them with an expert who can help them set an individual plan for them for eating and meals or assist them with a workout routine. Call your doctors clinic to find out if they have dietitians available or where to go.
Digital Food Scale
  • This is a great tool for portioning food and learning more about what you are eating.
Gift card for a local co-op
  • Who doesn’t want a gift card for food shopping and what better way then to let them try out a local co-op.
Money towards joining a CSA
  • Only 6% of Americans consume the recommended amount of fruits and vegetables a day. Here’s a way to help someone get more fruits and vegetables into their home. Pay their fee to join a Community Supported Agriculture program. You will get fruits and vegetables that are local and in season to cook with weekly. It’s a great way to try out more fruits and vegetables without having to go grocery shopping.
  • I’m a cooking light fanatic. They give light versions of great recipes that are always loved by my friends and family
All New Complete Cooking Light Cookbook
  • I’m a cooking light fanatic and what better way to share healthy recipes then to get their cookbook. This book has light versions of great recipes that are always loved by my friends and family.
Thin for Life by Anne Fletcher, MS, RD
  • She shares inspiring stories and secrets from people who have lost weight and kept the weight off. She also gives 10 keys to success with weight loss. A motivating book that shares advice from an expert as well.
A reusable stainless steel water bottle
  • Hydration is key for good health. Did you know that water makes up more than ½ your body? 
  • There are varying recommendations for water intake. Most people have heard of 6 to 8 8 ounces glasses of water a day but that varies per person based on physical activity, age and if you are sick or not. For most people drinking when you are thirsty will keep you hydrated.
Gift card to a spa
  • We live with stresses all around us. While some stress is okay, being overstressed can be detrimental to our health and also contribute to difficulty losing weight
Heart Rate Monitor
  • Great for active people or for beginners. A lot of new heart rate monitors come with GPS and can track your pace, location or speed and some even count calories. This small device can be a very motivating tool.
Link to the Twin Cities Live clip on this topic

Sunday, December 12, 2010

Boeuf Bourguignon

My best friend Rachel and I both have a love for cooking but we live in different states so we rarely get to cook together. Luckily, every Christmas we take a day off for a long weekend together.  This year we decided to tackle Julia Child's Boeuf Bourguignon recipe. After patting the beef dry, chopping, browning, baking, mixing, baking and then sautéing the mushrooms and onions we were set.

At about the 30th step and an hour in we started to wonder if this was going to be worth all the effort. A few hours later as the smell filled the house our confidence in this dish grew. While this isn't a light recipe nor was it a quick and easy recipe it was definitely worth it. I have never been a big a beef eater since the texture isn't my favorite but this was perfect. So for the once a year I am up for a good comfort stew I think I'll make it again.  If you have the time and a good cooking partner (because you're in the kitchen for awhile) I highly recommend tackling the iconic Julia Child's recipe. Here is the online recipe. The video they have helped explain a few of the steps to us.

Tuesday, December 7, 2010

Food of the Month: Chili

I thought I would start a food of the month and what better way to start then with a warm meal for this cold month of December. Chili is one of my favorite things to make since I love spice, cilantro, soup, beans and vegetables and chili mixes all of that together. Chili can be a very healthy meal since it's loaded with  tomatoes, vegetables and beans. Try to avoid loading it with sour cream, cheese and chips. I usually add a small amount of light sour cream or I add a few slices of avocado and cilantro. One great thing about chili is you can serve it to almost anyone since you can make it vegetarian, gluten free or dairy free very easily. There are so many types of chili and I love trying new recipes. Since I love spice I usually end up adding extra jalapenos, chili peppers or chili powder then the recipes calls for. 



 Here are a few I love. I hope you find them as tasty as I do. Let me know what you think! 

Southwestern Chili Source: Cooking Light March 2005
I just made this recipe for friends that love spice like my husband and I do. It was dynamite and I highly recommend it. I used Andouille sausage in place of the Cajun smoked sausage and ground bison in place of the ground sirloin

Black Bean and Sweet Potato Chili (Vegetarian) Source: Cooking Light October 2005
This is a fun way to have the flavor of chili with the taste of sweet potatoes. My friend Beanie made this recipe for Ryan and I and we loved it. I'm going to dedicate this one to Kristen Angel since she asked for vegetarian recipes on my blog and I think she'll like this vegetarian twist to chili!)

Chili Con Carne  Source: Cooking Light January 2010
My husband made this recipe for a group of people coming over to watch football last winter. This Texas style  chili packs flavor without beans. This was the first chili I can remember that I ate without beans. I really enjoyed the taste of the beef and flavor of the base. It was a great change up to how I usually think of chili.  

Turkey and Bean Chili Source: Cooking Light September 2010
I love this recipe because it's quick and easy. I've made it following the recipe exactly and I've also done it with the addition of bell peppers since I had them left over from my garden. 

Chicken Chili Recipe: Source: My dear friend Claire
This was the first chili I ever made and my go to for a few years before I started experimenting with new chili recipes.  I still love the flavor of it and the fact that it's a chicken chili without cream. The marinaded chicken adds a lot of flavor. 

Ingredients: 
- 14 oz can of black beans (drained - I use the no added salt canned black beans)
- 1 can red beans (drained)
- 1/2 can refried beans
- 29 oz can of crushed tomatos
- 1 cup Low Sodium Chicken Broth
- Chipotle marinade
- 4 Chicken breasts
- 1 Red pepper (chopped)
- 1 Green pepper (chopped)
- 1 Jalapeno pepper (chopped)
- 1 Yellow onion (chopped)
- 4 Garlic Cloves
- 1 Tbsp cumin
- 1 Tbsp c
hili powder
- 1 Tbsp salt

Directions: 
Marinate the chicken in the Lawry's marinade (for at least 30 minutes)
and cut into chunks.  In skillet add olive oil and brown chicken.
Remove chicken from pan once cooked.  In same pan saute onion, red and
green peppers and garlic.  In large pot add chricken broth, red and
black beans and tomatos.  Stir.  Add chicken and 1/2 can of refried
beans.  Add seasoning.  Let simmer as desired.  Ready when heated.




Sunday, December 5, 2010

Fending off Holiday Weight Gain

 
Most website claim that the average holiday weight gain is 5 or more pounds from Thanksgiving to New Years and surveys show that the average American reports a 5 pounds weight gain. The good news is a report in the New England Journal of Medicine actually showed the average American only gains one pound during this holiday season (although they did find that those already overweight tend to gain more). The bad news is most people don’t lose the weight. While it’s just a pound now imagine adding 5 pounds in the next 5 years. Here are some tips for fending off holiday weight gain and how to tackle the holiday parties. 
  • Continue your exercise routine. If you have plans after work try switching to a morning routine.
  • Don’t eat more in anticipation for a New Years diet. When people anticipate a diet they tend to overindulge on high fat, unhealthy foods before they start. If weight loss is your New Years Resolution make sure to focus on overall lifestyle changes that can start now and will last throughout the year and not an unrealistic change that won’t last through January.
  • Watch your portion sizes. It’s okay to have dessert but watch your serving size. 
  • Don’t skip meals. When you skip a meal you usually arrive at the next meal over hungry which leads to overindulging.
  • Think Moderation: Remember that weight gain comes from excess calorie intake over time. Having some unhealthy foods such as a holiday dessert won’t immediately cause weight gain. It’s indulging too often or eating too much that cause weight gain over the holidays.

Tips for Tackling Holiday Parties
  •  Don’t arrive starving. Have a healthy snack before you go.
  • Use a plate for dips and finger foods. This will help control your portions.
  • Stay hydrated with water. 
  • Choose your drink wisely. If you choose to have alcoholic beverages limit yourself to 1-2 drinks and stay away from drinks with high calorie mixers such as egg nog, cider, flavored martinis and punch. Choose wine, light beer or if you want a cocktail make sure it is made with a low or no calorie mixer like club soda, diet soda or tonic water.
  • When you are at a holiday party with a buffet, prioritize. Most buffets have a wide range of foods and so many of us try to sample each one to be polite. The truth is you don’t have to sample everything available. Choose what you would enjoy the most and pass up the filler items.
  • Lastly, if you're the host don’t make food the only focus. Holidays are a great time to catch up with close friends and family. Try setting up the food in a different room than you will be socializing so people don’t continue to pick at the food just because it's in arms reach.


Thursday, December 2, 2010

5 Fattening Holiday Foods

December has arrived, which means it’s time for holiday parties, cocktail hours and Christmas cookies. We all want to enjoy some of our favorite holiday foods but which ones should we avoid. Check out my recent Twin Cities Live Segment to see five of the Most Fattening Holiday Foods. Click the link and then click on Fattening Holiday Foods to see if your favorite holiday foods are on the list.

Wednesday, December 1, 2010

Muffins: The Good and The Bad

Most muffins are like cupcakes without the frosting. While the average muffin used to be 150-200 calories and 5 grams of fat a muffin now averages 400 calories, 20 grams of fat and 40 grams of sugar. A quick stop at Starbuck's for a Zucchini Walnut Muffin will load you with 490 calories and 28g Fat. Even most reduced fat muffins served at coffee chains range from 340-370 calories, depending on the shop. While they are lower in fat they're still a high calorie food. Some of the reasons muffins are high in calories are because of the large serving sizes, sugar and streusel toppings and the flavors offered. Browsing coffee shops, bakeries, gas stations and grocery stores you'll find flavors like chocolate chip, strawberry cheesecake, coffee cake and peanut butter chocolate chip which are more like desserts than a good breakfast choice.

However, muffins aren't always unhealthy. Here's my advice. Skip the pastry case at the coffee shop and bake your own muffins. That way you get to control the amount of sugar and fat you are adding. Plus, you can make them with whole grains.  My favorite magazine, Cooking Light, had a great recipe for Oatmeal Blueberry Muffins in the August 2010 issue that I have falling in love with. I have made these muffins four times including last night and each time they are a huge hit.  It is a great kid friendly recipe and healthy alternative to blueberry muffins at the store. It calls for lowfat buttermilk, oatmeal and whole wheat flour plus nutrient loaded blueberries. One batch makes 16 muffins (that is if you make the appropriate serving size, which would be a cupcake pan not a large muffin pan). Each muffin contains 190 calories, 5g Fat, plus 2.4g Fiber.

Cooking Light Oatmeal Blueberry Muffin

Wednesday, November 24, 2010

Gobble, Gobble, Gobble

Thanksgiving is a holiday to give thanks and enjoy a good meal with family. More than 46 million turkeys will be consumed tomorrow. What's even more shocking is the average American will consume ~3,000-3,500 calories this Thanksgiving and most of the calories will be from fat. Some websites estimate that people consume ~229 grams of fat from this one day alone (which means 58-68% of the calories consumed are from fat ALONE).

Thanksgiving doesn't have to be this bad for your waistline. Here are some suggestions to make your Thanksgiving day healthier.

  • Don’t skip breakfast. When you skip a meal you arrive at the next meal famished and overeating is more likely to occur. Focus on having a low fat breakfast that is high in fiber or protein to fill you up until your big meal. Try oatmeal with nuts and fruit or a non-sugar filled cereal with skim or soy milk. 
  • Go light on appetizers. Appetizers tend to be high in fat and calories. If fresh vegetables are available go for these as they will supply fiber without a lot of calories. If you are only offered cheese and crackers or a creamy dip then avoid the pre-meal munching as much as you can. 
  • Lay low on alcohol as it adds calories and makes some people more hungry. If you are going to drink choose a light beer or glass of wine over eggnog or a baileys coffee.
  • Don’t skip your exercise routine. Go for a walk or run in the morning or gather your family and friends for a group walk or game of football after the meal.
  • Try filling ¾ of your plate with foods that are lower in calories such as salads, vegetables, turkey or ham and use the other ¼ of the plate for foods higher in calories such as mashed potatoes, gravy and stuffing
  • Unsure which pie to choose? Go for pumpkin over pecan and you can save 100-200 calories just from one slice.  
Now go enjoy some Turkey (or for my family ham) and Have a Great Thanksgiving! 

Monday, November 22, 2010

Kale Chips


As a dietitian selecting a favorite vegetable is near impossible and ever changing but my most recent favorite is kale.  I first was introduced to kale chips  by my amazing friend and Twin Cities Live Host, Elizabeth Ries. My husband and I have been hooked ever since the first time I made them and it's one of the only foods he will request I make. It's definitely a good thing to fall in love with since it is only 34 calories per cup but packed with nutrition including beta carotene, Vitamin C, Vitamin K and lots of minerals including iron and calcium. It is truly a guilt free treat!

We grew kale in our garden this year and it was like the giving tree. It grew and grew and grew and still was fresh to eat through earlier this month (until it got covered by snow). I started passing it out to friends, dropping it off in my neighbors mailbox and serving it for every occasion and it was a hit!
So, I dare those of you who are scared to try leafy greens to make this recipe. You won't be disappointed.

Roasted Kale Chips:

1. Preheat oven to 375°F
2. Wash 1-2 bunches of kale, remove stems, tear into small pieces
3. Toss with 2 tsp olive oil and spread on baking sheet
4. Salt and pepper lightly
5. Bake until crisp and slightly golden around edges (10 minutes) --> I will warn you that you have to watch them closely as they can burn quickly. 


  

Wednesday, November 17, 2010

10 Things to Keep in Your Kitchen at All Times

Most of us know which foods are healthy and which foods are “junk” foods but that doesn’t mean we are keeping the healthy ones in our kitchen. Or maybe your house is filled with fruits and vegetables but you are curious which ones are packed with the most nutrition and should be on the top of your grocery list each week. I was doing some research on this topic for my next Twin Cities Live segment and thought I’d share my thoughts on which healthy foods I think you should keep in your house at all times.

Sina’s List of Healthy Foods to Keep in Your Kitchen at All Times

1. Yogurt: Yogurt is a great source of calcium and filled with good bacteria for our gut. I usually recommend people getting a light or low fat yogurt since it will contain less saturated fat. Also, look for one without a lot of added sugar. To get the most probiotic from your yogurt pick one with multiple types of live active cultures (a.k.a. good for your gut). My personal favorite is Stonyfield Organic Probiotic Fat Free yogurt, which contains 6 live active cultures, 90 calories and 5g Protein. Another option would be Danon Activia Yogurt, which has 3 live cultures, 110 calories, 2g Fat, and 5g Protein. 

2.  Red Kidney Beans and Black Beans: I’m sure a lot of you are thinking beans, really?! Yes, really. According to the USDA’s Top 20 antioxidant rich foods kidney beans sit at #3 and black beans are #18. Beans are also a great source of iron, folic acid, protein and fiber. The nice thing is you can buy them canned. Choose the canned beans that say No Added Salt for the healthiest canned option and add them to chilis, tacos, tostados, soups or salads.

3. Oatmeal: The snow has fallen and the temperature has dropped so what better breakfast than a warm bowl of oatmeal. For me, oatmeal is a year round food choice since it is low in calories and high in fiber so it keeps me full for awhile. Oatmeal can also help lower your LDL cholesterol (the bad stuff). Try making your own steel cut oats or quick oats and adding cinnamon and a small amount of honey for flavor.  Or if you’re on the go in the morning like me grab an instant oatmeal packet. I like the Quaker Weight Control Instant oatmeal since it has whey protein isolate added to it. One packet contains 7g Protein, 6 g Fiber and 160 calories.
  • Want Variety?
    • Try making it with skim milk or soy milk to make it creamier
    • Add frozen fruit before you microwave it to boost up the flavor
    • Want a crunch: Top it with milled flax seed or 1-2 Tbsp chopped nuts
4.  Wild Salmon. We’ve all heard that salmon is good for us but why? Salmon tends to be lower in mercury and is a rich source of omega-3’s which have shown to reduce heart disease. The American Heart Association recommends eating fish twice a week so make sure to pick up some wild salmon next time you’re at the store. Look for wild salmon, which is raised in their natural environment and not grown with antibiotics.
  • Here is a simple, tasty recipe that I learned from a friend: Drizzle olive oil on top of the salmon and top with shredded ginger root, diced fresh garlic, salt and pepper and bake! You can serve it with lemon for more flavor.
5.  Blueberries: Every writer who has talked about the healthiest foods for the past few years has mentioned this super food. Blueberries are high in antioxidants so delicious. Rutgers University found that blueberries help our urinary tract health and decrease infections. Another study found that blueberries slowed age-related loss in mental status in rats. Living in Minnesota it can be near impossible to find tasty, fresh blueberries in the winter so I buy them frozen this time of year. As I mentioned above add frozen blueberries to your oatmeal. This is one of my favorites although it sometimes takes a little over a minute to cook the oatmeal and fully defrost the berries (depending on your microwave). Or, make a smoothie with frozen blueberries a splash of orange juice and a yogurt as a snack.

6.  Green Leafy Vegetables: As a lot of health professionals say the darker the greens the more nutrients. Well that’s true for our leafy greens. Green leafy vegetables such as spinach, kale and collard greens are great sources of Iron and Vitamin K, as is broccoli.  This past year I got hooked on Kale and don’t worry I plan to write a whole blog on my love for Kale Chips. If you aren’t interested in Kale (although I think you’d be surprised at how easy they are to love) try adding spinach to a salad, sandwich or omelets.
  • Kale Chip: Here’s how I make them- Break the Kale leaves in pieces off of the vein (toss the vein). Toss the Kale pieces with 2 tsp of olive oil and a dash of salt and pepper. Spread them out on a baking sheet and Cook at 375 degrees for ~ 10 minutes or until crispy. I recommend checking on them as the time varies and they can burn quickly. 

7. Sweet Potatoes: This starchy vegetable is loaded with Vitamin A. They contain five times the required amount of beta carotene our bodies needs which helps our immune system get stronger, our skin look healthier and prevents against sun damage.
8. Apples: It’s true “An apple a day keeps the doctor away.” This fruit is a great source of fiber and available all year round. Apples can help lower your cholesterol and have been shown to help strengthen bones and may decrease the risk of osteoporosis in post-menopausal women. Pack an apple for a daytime snack or have it with peanut butter as an evening snack

9. Almonds: Almonds are another popular health food and one of the healthiest nuts since it is low in saturated fat (the bad kind of fat) and high in monounsaturated fat (the good kind of fat). Almonds are also a great source of protein, fiber, Vitamin E and minerals and they contain phytochemicals which may help prevent cardiovascular disease and cancer. Add them to salads, cereal, yogurt or cooked vegetables or have them as a snack. Just remember a serving size is 1 ounce (or ~20-24 almonds)

10.  Dark Chocolate: If you are anything like me then you enjoy something sweet after dinner. Choose dark chocolate with at least 60% cocoa. Dark chocolate is a rich source of antioxidants and when it is consumed in combination with a healthy diet it can benefit our hearts. Remember portion size here. One square of dark chocolate can help lower our blood pressure or LDL cholesterol (the bad kind). Trader Joe’s makes some tasty dark chocolate bars (that you can break a piece off of) and they also have nuts and edamame covered in dark chocolate (it’s better than it sounds).  


Twin Cities Live Clip

Wednesday, November 10, 2010

Navigating the Grocery Store

The quote "Knowledge is Power" is a great motto for nutrition.  Since my goal is to help you live a healthy life, I wanted to write my first post on grocery shopping since eating healthy starts with shopping healthy. There are many subtle cues from lighting to shelf organization that are designed to navigate the way we shop. It's important to know where to find healthy foods so we aren't lured in to buy junk foods. Here are some tips for making healthy choices at the grocery shopping. 

Before you go:
  • Make a List. Think of meal ideas and make a list of what to buy. Having a list helps keep you on tract and will cut back on impulse buys (see my sample grocery list below). Skip the aisles that don't carry items on your list. 
  • Have a bite to eat. It's never a good idea to enter a building filled with delicious food without a base in your stomach. Being hungry lowers our standards on what foods are healthy choices and racks up the grocery bill.
  • Allow Yourself Time to Get to Know the Store. We may not have time to look at every item, every time we get groceries but acquainting yourself with the types of products offered at your store will help you make better decisions. 
At the store:
  • Start with the Produce Section. We are most likely to buy products in the first row we enter, then the second, the third and so forth, so order matters. A lot of grocery stores are realizing this and putting the produce section in the front (I'm lucky the Target ,Trader Joe's, Whole Foods and Rainbow by my house all do). If the store you shop at has the produce section is in back then I recommend starting in the back. 
  • Shop the Perimeter. A lot of healthy food items are located on the outer loop of the store. Produce, dairy, refrigerated items, meat and sometimes the section of grains, nuts and other items in bulk are usually found on the outsides of the store while chips, soda and other junk food are located in the middle aisles. 
  • Look Up and Down. Research shows we are 35% more likely to choose foods within inches of our eye level. Beware of this as the healthiest foods are traditionally not located at our eye level (Ever notice that a lot of cereals adverted to children are located on the bottom few shelves right at their eye level).
  • Look at Food Labels. Don't feel bad about stopping to compare food items. Sometimes a quick peak at the nutrition facts label can make it clear which item is the better choice. If you are someone who has a hard time deciphering food labels. Stay tuned as I'll touch on that in a future post.  


Sample Grocery List (organized by meals)
Breakfast ideas
-Instant Oatmeal
-Soy Milk
-Low Fat Yogurt
-Cheerios
-Bananas
-Frozen Fruit
-Whole Grain english muffins
-Peanut Butter

Lunch:
-Whole Grain Bread
-Deli Meat
-Sliced Cheese
-Hummus
-Select Harvest Soup
-Whole Grain Crackers
-Larabars
-Apples
-Grapes
-Low Fat Yogurt

Dinner:
-Salmon
-Brown rice
-Frozen Chicken
-Ground Turkey
-Taco Kit
-Broccoli
-Zucchini
-Spinach
-Tomatoes
-Feta Cheese
-Salad Dressing
-Veggie Burger Patties
-Chili Ingredients: Low sodium chicken broth, black beans, kidney beans, Muir Glenn Diced Tomatoes, 1 Jalapeno, 1 onion, garlic, 1 green pepper, Chili Powder, Cumin and meat (optional)


Snacks and other items: 
-Almonds
-Low fat cottage cheese
-Low moisture string cheese
-Carrots
-Calcium fortified orange Juice
-Skinny Cow ice cream sandwiches
-Olive Oil


If you're interesting in hearing the steps some grocery stores are taking to help Americans make healthier purchases check out the recent story I heard on Minnesota Public Radio.