Thursday, February 24, 2011

Pudding Parfaits


Growing up one of my families favorite desserts was pudding. I remember the excitement I had when I opened the refrigerator and saw our colored kids cups filled with pudding and chilling for after dinner.  I felt like it was Christmas morning and I'd run to tell my brother the exciting news. We usually had chocolate, vanilla, banana and pistachio pudding and occasionally my mom would give us the royal treatment and top them with bananas and cool whip. It's funny how some things never change. I'm still a sucker for pudding dessert recipes and pudding cups and I've always loved fat free sugar free instant pudding since it's low in calories and fat and rich in calcium. 

To bring back those great memories I decided to make pudding parfaits for my Valentine's day date with Greta since she's pregnant and calcium is a must have for her and baby (and truthfully because I was craving the delectable dessert myself). Knowing my food of the month is chocolate I went on a search for chocolate pudding to realize I only had banana and butterscotch on hand. I chose to make the butterscotch pudding and top our parfaits with banana slices, cool whip and chopped walnuts. They were the perfect balance of smooth, sweet and crunchy to fill us up as we watched The Bachelor. The best part was the total prep took less than 5 minutes and they were guilt free! A great treat for last minute company or a late night sweet tooth.





Sunday, February 20, 2011

Cinnamon Chip Scones

Sharing recipes is key to expanding your repertoire of cooking abilities. Five years ago I received a recipe that has become a staple in my kitchen. The recipe came from my best friend who got it from her mom who received it from her coworker and who knows where before that. The original recipe is for Cinnamon Chip Scones but once you know the basic recipe you can modify it to make different flavors. I've tried apple walnut, pear, dried cherries with white chocolate chips and butterscotch. Cinnamon Chip are still my favorite but it's always fun to experiment. Its a recipe you know will satisfy and a popular recipe to share. 

Cinnamon Chip Scones
Ingredients:
3 cups all-purpose flour
1/2 cup sugar
2 1/2 tsp baking powder
1/2 tsp baking soda
6 Tbsp cold butter (no substitutes)
1 cup (8ounces) vanilla yogurt
1/4 cup plus 2 Tbsp milk, divided
1 cup cinnamon chips
1 tsp cinnamon


Directions
1. Preheat oven to 400 degrees
2. In a large bowl, combine flour, sugar, baking powder, baking soda and cinnamon.
3. Cut in butter until the mixture resembles coarse crumbs.
4. Combine yogurt and 1/4 cup milk in separate bowl, stir into crumb mixture just until moistened.
5. Knead in cinnamon chips (or other additives)
6. On a greased baking sheet, pat the dough into a 9-10 inch circle. Cut into 8 wedges. Brush the top of each scone with the remaining two Tbsp of milk.
7. Bake at 400 degrees for 20-25 minutes or until golden brown

This past weekend I attempted yet another flavor twist for a Pampered Chef party. Since the people attending were all interested in cooking I knew they would be adventurous so I went with one batch of traditional Cinnamon Chip Scones and a batch of Coconut Banana Chocolate Chip scones. They were delicious. To try this variety add 1 banana sliced, 1/2 cup chocolate chips and 1/2 cup of coconut in place of the cinnamon chips.

 

Wednesday, February 16, 2011

New Dietary Guidelines for Sodium

The New Dietary Guidelines are out. While there were a few changes I think the most important one to touch on is the decrease in recommended sodium intake. The average American consumes ~3,400 mg of sodium per day which is more than double the amount recommended by the new dietary guidelines. It’s time to try harder and pay more attention to nutrition labels because the new guidelines for healthy adults ages 9 to 50 years old are for 1,500mg or less of sodium per day. Healthy adults 51 to 70 have the harder task of 1,300 mg or less of Sodium per day. Currently, only 15% of Americans consume 2,300mg of sodium or less per day.
Here’s the scoop on salt. Sodium is an essential nutrient for our body but it is needed in relatively small quantities. Consuming excess salt can lead to high blood pressure which can cause cardiovascular disease, congestive heart failure and kidney issues. According to the new dietary guidelines there is evidence that lowering sodium intake will in turn lower blood pressure.
Salt is used in many methods of food processing including curing meat, baking, retaining moisture and enhancing flavors. Adding salt to your food at the table and during cooking is only a small part of the total sodium that we consume. Most of the sodium that is consumed is from processed foods. The Institute of Medicine set Adequate Intake levels for sodium intake for Americans based on age. 
Adequate Intake (AI) Levels for sodium by age
AI for healthy adults 9 to 50 years = 1,500 mg per day. 
AI for adults ages 51 to 70 years= 1,300 mg/ day
AI for older adults ages 71 years and older= 1,200 mg/day
AI for Children ages 4 to 8 years= 1,200 mg/day
AI for Children ages 1 to 3 years =1,000 mg/day

The Tolerable Upper Intake Level (UL) for adults 14 years and older is 2,300 mg per day. The UL is the highest daily nutrient intake level that is likely to pose no risk of adverse health effects to almost all individuals in the general population. Americans should reduce their sodium intake to less than 2,300 mg or 1,500 mg per day (of course this depend­s on age and other individual characteristics).

Common Sources of Sodium in American Diets
(Based on Frequency of Consumption and Sodium Content)
Yeast Bread (lower amounts of sodium but frequently consumed) = 7% of the sodium in the U.S. diet
Pizza = 6.3% of the sodium in the U.S. diet
Chicken & Chicken Mixed Dishes = 7% of the sodium in the U.S. diet
Pasta = 5.1% of the sodium in the U.S. diet
Cold Cuts = 4.5 % of the sodium in the U.S. diet
Condiments = 4.1% of the sodium in the U.S. diet

Tips to help decrease sodium consumption:
  • Consume more fresh foods
  • Cut back on processed foods. The less processed foods we eat the better off we are
  • Always look at the Nutrition Facts label for information on the sodium content of foods. You may be able to make small cut backs in your sodium intake by switching brands of a food you commonly eat.
  • Cook and prepare foods at home that way you can determine what’s added. Most of the time the amount of salt can be cut back in recipes (with the exception of baking).
  • When purchasing processed foods look for “Low Sodium” or “No Added Salt” varieties.
  • When eating out ask that salt not be added to your food or look for lower sodium options
Check out my clip on Twin Cities Live to see how much sodium are in some common meals.

I am also going to post a website I found that gives low sodium food products by category. I found it very interesting and helpful to see the lower sodium options for processed foods. Low Sodium Food Directory
                                   


Wednesday, February 9, 2011

Breakfast Bar Breakdown

You can find cereal bars on the counters of grocery stores, gas stations and even some coffee shops reminding us that breakfast is an important meal. The question is: Are they healthy? In short, they can be. Having breakfast is the key to having a good metabolism and energy level throughout the day. If you choose wisely a breakfast bar can be a good grab-and-go breakfast option.

Here are some tips on picking out a healthy bar.
  • Make sure that the cereal or granola bar you choose does not contain any trans fat.
  • Choose a bar with whole grains as the first ingredients.
  • Be aware of the amount of sugar in the cereal bar you choose. Try to avoid bars with a lot of added sugar as they can turn out to be more of a dessert than a breakfast (Note: Bars with fruit in them will have more sugar since fruit contains natural sugar. Look at the ingredient list to figure out the source of sugar.)
  • Lastly, if you plan to have this be the only thing you eat for breakfast make sure to get one with some protein and probably 200 calories or more so it will keep you full for a longer time.
If you like to cook, try making your own variety.  I usually don't post recipes I've never made but this one looked like a good option and since I've never made homemade breakfast bars I thought I would link it in case others wanted to try it too (I'll definitely let you know how they taste after I make them and please post any good recipes you have). Homemade Breakfast Bars

A Few Commercial Breakfast Bars & Granola Bars broken down  

LaraBar –Peanut Butter Cookie (other flavors available)
    • 220 calories, 18g sugar (32% calories from sugar) , 4g Fiber, 7g Protein
    • All natural, no added sugar and only three ingredients (Dates, Peanuts and salt)
    • Gluten Free, Dairy Free, Soy Free, Vegan, Kosher
    • 1 bar = ½ serving of fruit
    • My Vote: Good Natural Bar choice that has adequate calories and protein to keep you feeling full longer. Higher in fat and sugar but both from natural sources (the peanuts and dates). This is my absolute favorite as it is made from whole ingredients and keeps you satisfied. 
Kashi TLC (Tasty Little Cereal) Cereal Bars- Ripe Strawberries  (other flavors available)
    • 110 calories, 9g Sugar (32.7% calories from sugar), 3g Fiber, 2g Protein
    • Contains 7 whole grains
    • Made with real fruit
    • My Vote: Good option to have before work or in the car to get you started but likely isn't enough calories to sustain you until lunch. Try pairing it with a glass of milk, piece of fruit, yogurt or nuts if you plan to have it  keep you full until lunch.
Quaker Oatmeal To Go Bars- Brown Sugar and Cinnamon  (other flavors available)
    • 220 calories, 19g Sugar (34.5% calories from sugar) 5g Fiber, 4g Protein
    • 20% of your daily Vitamin A, B6, Calcium and Iron
    • First ingredient is whole grain rolled oats (second ingredient  is high fructose corn syrup)
    • Also, available are Oatmeal To Go High Fiber Bars with 210 calories, 13g Sugar, 4g Protein, 10g Fiber
    • My Vote: More substantial in calories so it will likely last you longer although the second and third ingredients are added sugars. They are a dense bar and feel more like a meal and they can be heated and taste good warm. If you are going to choose this one I'd recommend going with the High Fiber version since it contains less sugar and more fiber.
Nutri-Grain SuperFruit Fusion Flavored Cereal Bars-Cherry Pomegranate (other flavors available)
    • 130 calories, 13g sugar (40% calories from sugar), 3g Fiber, 2g Protein
    • First ingredient is whole grain oats then whole wheat flour
    • Contains Antioxidant rich fruits
    • My Vote: Good option before work or in the car to get your day started. Also, a great option for a mid morning or afternoon snack. Like the Kashi TCL Bar they likely will not supply enough calories or protein to keep you energized until your next meal. Try having some mixed nuts, a piece of fruit, glass of milk or a yogurt along with it.
Fiber One Bar- Oats &Chocolate (other flavors available)
    • 140 calories, 10g sugar (28.5% calories from sugar), 9g Fiber, 2g Protein
    • Great source of Fiber and made with whole grains
    • Contains the least sugar compared to the other bars shown today but most has been added and is not from a natural source such as added fruit.
    • ~140 calories, 2g Protein, 9g Fiber, 10g Sugar
    • My Vote: A great option for people with a sweet tooth as it tastes like a candy bar or cookie. This bar also packs in a lot of fiber without a lot of calories and will keep you full longer than some other bars on the market. I will warn people that the fiber used makes some people feel gassy. Try half a bar first before consuming an entire bar in one sitting to see how you feel.

Sunday, February 6, 2011

Heart Health

We've all heard the heart healthy tips before: go to the gym, try a spinning class, order the salmon instead of the steak, lower your cholesterol, put down the cigarette, watch your weight and stop with the salt shaker. February is American's Heart Month and a perfect time to focus on heart healthy eating. Let me share some shocking statitstics about the prevalence of heart disease in America from the American Heart Association.

FACTS
-Heart disease is the #1 killer of American Women over 20 years of age (about 1 death per minute)
-90% of women have one or more risk factors for heart disease
-On average 2,200 Americans die of cardiovascular disease each day (that's 1 death every 39 second)

The first thing to be aware of is what the risk factors are. Here is a list from the American Heart Association of things we can control to help lower the risk of heart disease.
1. Exercise
2. Cholesterol
3. Diet
4. Blood Pressure
5. Weight 
6. Blood sugar
7. Smoking: Okay it's sick that I still have to write this. For anyone out there that still smokes... STOP! You are increasing your risk of heart disease, lung problems and cancer. This one goes out to a few special friends I know...you know who you are...

Following a healthy diet and exercising can help you achieve 6 of the 7 risk factors noted above (all but smoking). I could write a 10 page post on ways to adjust your diet to be heart healthy but instead of boring you I'll leave you with the basics since the diet I promote on my blog is focusing on healthy fats and fiber rich foods.
-Cut back on saturated fat, trans fat and cholesterol
-Eat lots of fiber rich fruits and vegetables - aim for 5 servings a day
-Choose whole grains -at least 1/2 your grains should be whole grains, if not more
-Eat fish at least two times a week- fatty fish are best (salmon, sardines, herring, mackerel)
-Limit Sodium - put down the salt shaker. 1 tsp of salt has 2,300mg of sodium (more than recommended in a day)
-Limit added sugars

If you have a family history of heart disease or multiple risk factors you may benefit from following the
Therapeutic Lifestyle Changes Diet which gives you a total fat and saturated fat goal.
  • 1,200 calories per day (consume less than 40 grams of fat and have less than 9 grams of that be from saturated fats)
  • 1,500 calories per day (consume less than 50 grams of fat and have less than 12 grams of that be from saturated fats)
  • 1,800 calories per day (consume less than 60 grams of fat and have less than 14 grams of that be from saturated fats)
  • 2,000 calories per day (consume less than 67 grams of fat and have less than 15 grams of that be from saturated fats)
  • 2,00 calories per day (consume less than 73 grams of fat and have less than 17 grams of that be from saturated fats)

Tuesday, February 1, 2011

Food of the Month

Love is in the air. I can tell it's February and Valentine's Day is approaching from the plethora of magazine advertisements and TV commercials sharing the "perfect gift" to buy your loved ones. If you are like me then there is no need to step foot into a jewelry store when you can just buy chocolate. What better food to feature this month than the one and only chocolate! While I still wouldn't consider chocolate a health food a small amount each day may be beneficial towards our health. Let me explain why. Cocoa beans contain flavanols which are a good antioxidants that can help reduce cell damage to the heart, lower blood pressure and help the lining of blood vessels. In addition, one study showed it lowered LDL cholesterol (a.k.a bad cholesterol) by 5 points. Not a significant decrease but a trend down from indulging in a chocolate craving is great to hear. Flavanols are more abundant in dark chocolate bars ranging from 50-80% while milk chocolate bars only contains 15-25%.  For the most benefits choose dark chocolate bars with 60% cocoa and limit yourself to one or 2 squares a day as it is high in calories.

If you are new to trying dark chocolate start with a lower percent cocoa and work your way up. The higher the cocoa content the more bitter the bar will taste. I think most dark chocolate lovers would agree it's an acquired taste but much more satisfying than milk chocolate.

Brands I like:
Chocolove Chocolate Bars: Multiple varieties of dark chocolate bars that range from 55-77% cocoa with ginger, peppermint, sea salt, almonds, cherries, chilies, raspberries or orange peels added for extra flavor.


Trader Joe's 10% Dark Chocolate 100 Calorie Bars: High percentage of cocoa and pre-portioned packages. Great to keep around for chocolate cravings. I usually find them near the checkout.

Trader Joe's Dark Chocolate Covered Almonds and Dark Chocolate Covered Edamame: A great balance of protein, fiber and dark chocolate decadence.

Feeling creative or want to design the perfect chocolate bar for you Valentine this month. Check out http://www.createmychocolate.com/ to design your own bar. You get to choose the type of chocolate, mix ins and name of your creation. It doesn't get much better than that