Tag Archives: Nutrition

Nutrition Monday – Peaches!!

Peaches-prepp

We LOVE Peaches!

Peaches are very synonymous with summer in our household. So we thought we would scour the net and find the best recipes that involved our favorite summer fruit. My grandmother used to make the best peach cobbler I have ever had to date. Unfortunately just like that generation, nothing was very healthy.

Here are the top five recipes we found with our beloved peaches as the main guest!

1. Peach Creamsicles

pop2-300x300Serves 8

Ingredients

  • 2 ripe peaches, dices
  • 1 1/2 cups vanilla Greek yogurt
  • 1 1/2 cups peach nectar (a couple brands to look for are Kern’s and Yoga)

Instructions

  1. Combine the Greek Yogurt and diced peaches
  2. Pour the yogurt mixture into each Popsicle mold, about halfway up to each mold. If necessary, use spoon to push down the yogurt so it reaches the bottom of each mold.
  3. Place molds in the freezer and freeze for at least 4 hours
  4. Pour nectar into each mold, filling to top. Freeze again for at least another 4 hours.

2. Peach, Tomato and Basil Summer Salad

Tomato-4-of-4Serves 4 to 6

Ingredients

  • Serves 4 to 6
  • What You Need
  • 2 large peaches
  • 2 large tomatoes
  • ½ red onion
  • 15-ounce can cannellini beans (or 1½ cups cooked)
  • ½ cup packed fresh basil leaves
  • ¼ cup feta crumbles
  • 2 tablespoons sherry vinegar (or substitute red wine or white wine vinegar)
  • 2 tablespoons olive oil
  • 1 tablespoon honey
  • Kosher salt
  • Fresh ground pepper

Instructions

  1. Thinly slice the ½ red onion. Place it in a small bowl and cover in cold water. Squeeze the onion slices and release 5 to 6 times. Drain the water, and repeat the squeeze and rinse 2 more times. Then place the slices back in the bowl and cover with cold water while you assemble the salad. (This process helps to tone down the bite of the red onion.)
  2. Dice the peaches. Dice the tomatoes. Cut the basil into thin strips (chiffonade). Drain and rinse the beans.
  3. In a canning jar, pour 2 tablespoons sherry vinegar, 2 tablespoons olive oil, 1 tablespoon honey, 2 pinches kosher salt, and some fresh ground pepper. Shake vigorously to combine.
  4. Drain the onions and squeeze them dry. In a large bowl, mix together tomatoes, peaches, beans, basil, red onion, and dressing gently together. Add a few additional pinches kosher salt and fresh ground pepper. Sprinkle with crumbled feta cheese.

3. Summer Peach and Balsamic Pizza

peach-balsamic-pizzaServings 2-3

Ingredients:

  • 1 batch pizza dough (use your favorite recipe, or use mine here)
  • 1 cup balsamic vinegar
  • 2 tablespoons olive oil
  • 8 ounces fresh mozzarella, sliced or grated
  • 2 ounces soft goat cheese, crumbled
  • 4 peaches, pitted and thinly sliced
  • 1/2 cup coarsely chopped basil

Instructions

  1. To prepare the balsamic reduction, pour balsamic vinegar into a small saucepan, bring to a simmer over medium-high heat. Reduce heat to medium-low, and simmer until the vinegar has reduced to 1/4 cup, about 20 minutes. Set aside and let cool.
  2. Preheat the oven to 500 degrees F or as high as your oven will go. If you have a pizza stone, preheat the stone in the oven for at least 30 minutes to allow it to get thoroughly hot.
  3. Divide dough into tennis-ball sized pieces. Take one piece of dough and punch it down on a lightly floured surface. Roll the dough out into a circle approximately 1/4-inch thin. Place the pizza on a pizza peel or pan that has been generously coated with corn meal. Lightly brush with 1 tablespoon of olive oil. Top with mozzarella, goat cheese, and peach slices. Drizzle the pizza with balsamic reduction. Repeat for remaining pizzas.
  4. Place the pizza in the oven-directly on the pizza stone, if using one, or on the oven rack. Bake for 8 to 10 minutes or until pizza crust is golden and cheese is melted. Remove from oven and top with basil and drizzle with balsamic reduction. Cut into slices and serve.

4.  Crockpot Peach Salsa Chicken

Crockpot-Peach-Salsa-Chicken-Recipe-at-TheFrugalGirls.com_Serves 4

Ingredients

  • 4 – 5 Boneless Skinless Chicken Breasts, thawed
  • 1 jar Smucker’s Peach Preserves {18 oz.}
  • 1 jar Pace Medium Chunky Salsa {16 oz.}
  • Crockpot

Instructions

  1. Cook chicken in crockpot on high for 3 hours {covered}
  2. After 3 hours, drain juices from crockpot
  3. Mix together Salsa and Peach Preserves
  4. Pour mixture over chicken, and cook on high for 30 more minutes {covered}

5. Peach Cobbler

afa5d033-4dc3-4aa2-b67f-e818f985845cServes – 6

Ingredients

  • 1 cup Bisquick Heart Smart® mix
  • 1/4 teaspoon ground cinnamon
  • 1 cup fat-free (skim) milk
  • 3 tablespoons canola oil
  • 3/4 cup sugar
  • 1 can (29 oz) peach slices in light syrup, drained
  • 1 teaspoon lemon juice
  • Vanilla reduced-fat ice cream, if desired

Instructions

  1. Step1 Heat oven to 375°F. In ungreased 8-inch square (2-quart) glass baking dish, stir Bisquick mix and cinnamon. Stir in milk and oil with wire whisk or fork until blended.
  2. Step2 In medium bowl, mix sugar, peaches and lemon juice. Spoon over batter in baking dish.
  3. Step3 Bake 50 to 55 minutes or until golden brown. Let stand about 20 minutes before serving. Serve warm with ice cream.
Advertisements

Nutrition Monday – Healthy Shakes

Milkshakes

Today is National “Rocky Road Ice Cream” Day. While we love some ice cream as much as the next person, sometimes it is not the healthiest items in the food groups. So we found 5 great low-fat, low in calories, great tasting shakes you can make at home and not feel guilty!

1. Brandied Berry Milk Shake

berry-shake-400Berries pack this recipe full of disease-fighting antioxidants, but the sweet treat is the brandy mixed in. It’s a small portion, but it adds a hint of flavor to the fruity drink.

Ingredients: Vanilla low-fat ice cream, blackberries, blueberries, strawberries, low-fat milk, brandy

Calories: 182

 2. Espresso Soy Milk Shake

espresso-shake-400This sweet sip makes a delicious dessert. The boost of caffeine may help lower your risk of diabetes and Parkinson’s disease, and this shake is vegan-friendly.

Ingredients: Fat-free chocolate syrup, instant espresso granules, vanilla soy ice cream, low-fat soy milk

Calories: 290

3. Pumpkin Pie Shake

pumpkin-shake-400Though pumpkin is popular in the fall, you can enjoy this creamy treat year-round. You’ll get calcium from the milk and beta-carotene from the pumpkin.

Ingredients: Vanilla reduced-fat ice cream, fat-free milk, pumpkin, brown sugar, pumpkin-pie spice, fat-free whipped topping

Calories: 198

4. Snickerdoodle-Peach Milkshake

unnamed

Nothing says summer like peaches! Here is a great peach milkshake topped off with snickerdoodle crumbles.

Ingredients: 1 cup milk, 1/2 cup Vanilla ice cream,  1 1/2 peaches (fresh, chopped), 1 tsp vanilla extract, 1/2 tsp cinnamon, 1 cookies (snickerdoodle, + crumbles for garnish)

Calories: 100

5. Classic Strawberry Milkshake

strawberryA Strawberry milkshake is a timeless classic. We made ours with very few ingredients and all for under 150 calories.  A perfect treat for a hot summer day.

Ingredients: 2 cups strawberries (cleaned), 1 cup milk (We used 2%), 1 cup vanilla ice cream, 1/2 cup nonfat yogurt (or plain lowfat)

Calories: 140

Nutrition Monday – Hamburgers

BurgersHamburgers!

In celebration of National Hamburger Day on May 28, 2014 what a better way to have a nutritional Monday post! Since most of you will be grilling out on Memorial Day as well, we decided to give you 5 simple recipes to eat a healthier hamburger.

 1. Greek Feta Beef Burger¹

greek-feta-burger-foar296Makes 4 Burgers

INGREDIENTS

  • 6 oz nonfat plain Greek yogurt
  • 4 oz hothouse cucumbers (unpeeled), coarsely grated (about 1/2 cup)
  • 1/2 clove garlic, crushed to a paste
  • 1 teaspoon fresh lemon juice
  • 1 lb lean ground beef (93 percent or 95 percent lean)
  • 4 oz zucchini, finely diced (about 1 cup)
  • 1/2 cup crumbled reduced-fat feta
  • 1/3 cup finely diced red onion
  • 1/2 teaspoons dried marjoram
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • Vegetable oil cooking spray
  • 1 jar (7 oz) roasted red peppers, drained
  • 4 sourdough rolls, split
  • Shredded romaine (optional)
  • Sliced cucumber (optional)
PREPARATION
  1. In a bowl, combine yogurt, cucumbers, garlic and juice; set aside. In another bowl, mix beef, zucchini, feta, onion, marjoram, salt and pepper. Form beef mixture into four 3/4-inch-thick patties. Coat a grill pan or grill rack with cooking spray. Grill patties over medium-high heat, flipping once, about 5 minutes each side, until internal temperature reaches 160°. Divide roasted peppers evenly among bottom roll halves; top with 1 burger, 1/4 yogurt sauce and lettuce and cucumber, if desired. Top each with other half of roll.

Condiments deliver flavor but often a lot of calories. A light yogurt sauce supplies healthy zip.

Nutrition Monday – Avocados

avocadosAvocados 101

Season: April begins the season for California avocados, when they’re at their peak of flavor and lowest price.  Florida avocados are right behind them, beginning in the summer.
How to buy: A ripe avocado is just slightly pliant when gently pressed.
How to store: Avocados ripen at room temperature—faster if you put them in a closed paper bag to capture the ethylene gas (which promotes ripening) given off by the fruit. To prevent browning of a cut avocado, spread the surface with lemon juice, lime juice, or vinegar. Refrigerate cut avocados in plastic wrap pressed directly onto the cut surface. When ready to eat, scrape off any discoloration; the flavor won’t be affected.

Prep tips: 

  • To halve: Cut avocado in two lengthwise around its pit. Twist halves in opposite directions to separate them, and then pull apart.
  • To pit: First, thrust the blade of a sharp paring knife into the pit. Then twist the knife gently to loosen the pit, and lift it out.
  • To peel: Pull the skin off the flesh in strips with your fingers. When the fruit is very ripe, you can often remove the skin in one piece. You can also scoop the flesh out of the peel with a spoon.

Nutritional benefits: Yes, the fruit (it is in fact a fruit, if you were wondering) is high in fat, but it’s high in the beneficial kind—monounsaturated fat—that helps increase “good” HDL cholesterol. Lush California Hass packs a wallop of healthy monounsaturated fat, while a Florida avocado has less flavor and fat. Avocados are also packed with protein.¹

Recipes

Green Breakfast Burrito

green-breakfast-burrito-COMP-2451233_0SERVINGS: 2

1½ Tbsp butter
4 beaten eggs
1½ c chopped fresh spinach
Salt and pepper
1 avocado, sliced
Tomato salsa or salsa verde

1. MELT butter in a nonstick skillet on medium heat. Stir in eggs and spinach; add salt and pepper.
2. COOK, stirring, until the eggs are softly scrambled, about 2 minutes.
3. WRAP the eggs in warm corn tortillas. Top with sliced avocado and tomato salsa or salsa verde.

NUTRITION (per serving) 361.6 cal, 15.9 g pro, 17.6 g carb, 5.6 g fiber, 1.9 g sugar, 26.7 g fat, 9.8 g sat fat, 329.4 mg sodium

Avocado Salad

citrus-avocado-salad-COMP-946249_0SERVINGS: 4

4 very thin slices red onion, separated into rings
2 oranges
2 avocados
3 Tbsp olive oil
2 Tbsp chopped fresh mint
1 Tbsp freshly squeezed lemon juice (about ½ sm lemon)
¼ tsp salt

1. SOAK onion in small bowl of ice water to crisp. Peel oranges with knife, removing all of white pith. Cut crosswise into thin wheels.
2. PIT, peel, and slice avocados and put in medium bowl. Drain onion well and add to bowl along with oranges, olive oil, mint, lemon juice, and salt. Toss to coat.

NUTRITION (per serving) 286 cal, 3 g pro, 18 g carb, 9 g fiber, 25 g fat, 3.5 g sat fat, 0 mg chol, 153 mg sodium

Avocado Daiquiri

avocado-daiquiri-COMP-1226029_0SERVINGS: 1

4 oz rum (a mix of gold and silver is best)
¼ medium-ripe avocado
½ oz half-and-half
¼ oz fresh lemon or lime juice
2 oz simple syrup (equal parts sugar and water)
1½ c ice cubes

Combine the ingredients and blend until smooth.

NUTRITION (per serving) 252.7 cal, 0.9 g pro, 17.7 g carb, 2.3 g fiber, 14.4 g sugar, 6.1 g fat, 1.2 g sat fat, 9.9 mg sodium

Brown Rice California Rolls

california-roll-TS-101818936_0SERVINGS: 6

1 c short-grain brown rice
2 c water
3 Tbsp seasoned rice vinegar
1 Tbsp sugar
6 sheets nori
1 Hass avocado, peeled, pitted, and cut into 18 slices
8 ounces imitation crab stick (surimi), cut into 6 equal portions
Wasabi paste
Reduced-sodium soy sauce

1. COMBINE the rice and water in a medium saucepan and bring to a boil over medium-high heat. Reduce the heat to medium-low, cover, and simmer until the water is absorbed, about 20 minutes. Remove from the heat and let stand for 10 minutes.
2. COMBINE the vinegar and sugar in a small bowl and stir into the rice. Let stand for 15 minutes.
3. PLACE a bamboo sushi mat on a work surface. Place a sheet of nori on the mat with a long side closest to you. With slightly damp hands, spread ½ c of the rice on the nori, leaving a 1″ border along the top edge. Arrange 3 avocado slices end to end in a horizontal line about 1½” from the edge closest to you. Top with ⅙ of the crab.
4. GRASP the edges of the nori and the mat closest to you. Fold the bottom over the filling and roll up, jelly roll–style, pressing down slightly with each quarter turn. Seal the roll with a few drops of water or grains of rice on the edge of the nori. Repeat with the remaining ingredients to make six rolls.
5. TRANSFER the rolls to a cutting board. With a serrated knife dipped in hot water, cut each roll crosswise into six pieces.
6. SERVE with wasabi and soy on the side.

NUTRITION (per serving) 186.5 cal, 4.5 g pro, 32.6 g carb, 3.4 g fiber, 4 g sugar, 4.2 g fat, 0.5 g sat fat, 242.4 mg sodium

¹Information provided by http://www.prevention.com. For more great avocado recipes visit this page.

National Food Allergy Week May 11-17

With food allergies being so prevalent these days, we wanted to raise awareness to some of the most common allergies out there. Here is a short list of food allergies most people have to look out for:

  • Peanut
  • Tree Nuts
  • Milk
  • Egg
  • Wheat
  • Soy
  • Fish
  • Shellfish

We wanted to talk about Peanut allergies and give some insight you may not have known.

Peanut allergies tend to be lifelong, although studies indicate that approximately 20 percent of children with peanut allergy do eventually outgrow their allergy. Younger siblings of children allergic to peanuts may be at increased risk for allergy to peanuts.

Peanuts are not the same as tree nuts (almonds, cashews, walnuts, etc.), which grow on trees. Peanuts grow underground and are part of a different plant family, the legumes. Other examples of legumes include beans, peas, lentils and soybeans. If you are allergic to peanuts, you do not have a greater chance of being allergic to another legume (including soy) than you would to any other food.¹

Avoid foods that contain peanuts or any of these ingredients:

  • Artificial nuts
  • Beer nuts
  • Cold pressed, expeller pressed or extruded peanut oil
  • Goobers
  • Ground nuts
  • Mandelonas (peanuts soaked in almond flavoring)
  • Mixed nuts
  • Monkey nuts
  • Nut meat
  • Nut pieces
  • Peanut butter
  • Peanut flour
  • Peanut protein hydrolysate

Peanut is sometimes found in the following:

  • Baked goods (e.g., pastries, cookies)
  • Candy (including chocolate candy)
  • Chili
  • Egg rolls
  • Enchilada sauce
  • Marzipan
  • Mole sauce
  • Nougat

Last but not least, it is important when dining out what kind of oil the restaurant or fast food chains cook in.

At the time of writing this article we know that Chick-Fil- A, Five Guys Burgers, Cracker Barrel,  & Red Lobster.

¹Sicherer SH, Munoz-Furlong A, Godbold JH, Sampson HA. US prevalence of self-reported peanut, tree nut, and sesame allergy: 11-year follow-up. J Allergy Clin Immunol 2010; 125(6):1322-6. [LINK to ADVANCING A CURE>FARE Research Grants>Selected Completed Studies > Sicherer, Prevalence of Peanut and Tree Nut Allergy in the United States] see also Sicherer SH, Munoz-Furlong A, Sampson HA. Prevalence of peanut and tree nut allergy in the United States determined by means of a random digit dial telephone survey: a 5-year follow-up study. J Allergy Clin Immunol 2003; 112(6):1203-7.