The Ins and Outs of Healthy Take Out

Check out my new article for the Cecelia Health Blog on healthy take out! 

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Gabby's Eats: Maple Walnut Pancakes

One lazy Sunday morning Gabby and I decided to make pancakes. She was very happy about this impromptu plan!




I have a nice base recipe that I use which I told her about, and I asked her how she wanted to modify it to make her own flavor,  She was excited to try something new and suggested walnuts, I mentioned that maple goes well with walnuts and we came up with a cool idea to actually add maple syrup to the batter.  It worked really well and the kitchen smelled absolutely amazing while they were cooking.




Speaking of cooking, I greased the pan and tuned on the heat but Gabby actually poured the pancake batter into the pan under my close supervision.  I wasn’t quite ready to let her try flipping them yet, but this will come with time.



She had a fantastic time and already started discussing other favors to try while she was eating these pancakes at the table.  The maple syrup adds a subtle sweetness and they really can be eaten plain or with just a little butter spread on top.  If you like them sweeter you can add a bit more syrup on top.  Enjoy!!

Ingredients:

1 cup + 2 Tablespoons oat flour (if you are on a gluten free diet use a brand such as Bob’s Red Mill or you can make your own to by grinding gluten free oats in food processor)
1 teaspoon baking powder
1 Tablespoons brown sugar
¼ cup egg whites
1 cup nonfat milk (I used unsweetened almond milk)
1/2 teaspoon vanilla extract
¼ cup maple syrup
¼ cup chopped walnuts

Directions:

In a small bowl combine the baking powder, flour and brown sugar together. To a larger bowl add the egg whites, maple syrup, vanilla and milk and whisk together. Then slowly whisk in the flour mixture until a smooth, thin batter is formed. Stir in the walnuts. Let stand for a 20-30 minutes in the frisdge minutes. Add ¼ cup (for 1 pancake) to a non stick skillet, or one coated with cooking spray and heat on high heat for 1-2 minutes each side. Repeat with ¼ cup mixture 7 more times for a total of seven small pancakes.  (Note: if you make this ahead of time and keep in the fridge it will thicken up quite a bit, so you can whisk in a little milk before cooking to thin out if desired.

Makes 7 pancakes, seven servings

Serving size:  1 pancake Calories 120   Protein  3 g Carb 18 g  Fiber  2  g Sugars 10  g Fat 4  g Saturated fat  0 g Sodium  45 mg

Gabby's shot:

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Gabby’s Eats: Simple Summer Salad

One of the best things my daughter and I did this Summer was to plant a small garden on our patio.  We bought an awesome Gronomics elevated raised bed planter online, got some good organic soil and seedling plants at Home Depot and it was all done in a few hours!

A little water each day and the garden took care of itself, thriving in no time.  It became a habit of mine to water it in the early morning before leaving for work at dawn, therefore I never really got a detailed look at it’s the progress  since I was in a hurry (and it was barely light out). So when Gabby and I went out this afternoon in the bright sun to water it and get a good look we were shocked to find 4 whole cucumbers had grown and were ready to  pick!  Gabby was super excited and announced she wanted to make up a salad recipe using them ASAP.  We grabbed a handful of fresh basil from the garden as well and got to work in the kitchen.  

A non- lettuce chopped style salad was Gabby’s plan so we washed and cut up tomatoes and carrots in addition to the cucumbers and complimented them with some diced basil, olives and a basic oil and vinegar dressing. 

I was delighted to see that Gabs could not stop snacking on the veggies as she prepared them and had two servings of the salad as well!  It’s a easy and healthy way to have a serving of fresh veggies. As we are nearing the end of Summer on this holiday weekend, it is a perfect time to throw together a simple, fresh and tasty salad like this one as a nice side to your accompany all your BBQ main dishes.

Gab's Shot:

Ingredients:

2 cups chopped cucumber  

2 cups halved grape tomatoes

1 cup chopped carrots

2 tablespoons diced fresh basil

¼ cup seasoned rice vinegar

2 tablespoons finely chopped olives (we used green and kalamata)

1 tablespoon olive oil

salt and pepper to taste

Directions:

Add the chopped veggies and olives to a medium bowl.  In a small bowl, whisk together the olive oil and vinegar and pour it over the salad.  Mix well to evenly coat.  Sprinkle with salt and pepper to taste and eat!  Chill if not serving immediately.

Makes 5 cups, 4 servings

Serving size: a little over 1 cup Calories 90 Protein 1 g Carb 10 g Fiber 2 g Sugars 6 g Fat 4 g Saturated fat 0 g Sodium 330 mg

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The BAD/BETTER/BEST of Foods Challenge Post # 8

CREAM CHEESE



BAD – regular cream cheese

Spread a standard serving of 2 tablespoons regular cream cheese on your bagel or toast and you’ll add 100 calories and 9-10 grams of fat, 70 percent of which is saturated fat - the “bad: kind that is linked to heart disease.

BETTER- Neufchatel cheese or whipped cream cheese

Try Neufchatel cheese or whipped cream cheese instead and 2 tablespoons will be 70-80 calories, 6-7 grams fat (1/3 less than regular cream cheese).

BEST- light cream cheese

2 tablespoons will only cost you 60 calories and 3-5 grams of fat (50 percent less than regular). Aside from on bagels and bread, try it in my Strawberry Cream Cheese and Spinach Artichoke Dip recipes.

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The BAD/BETTER/BEST of Foods Challenge Post # 7

APPLE DESSERTS



BAD – apple pie

Apple fritters can be anywhere from 300-800 calories, 50-70 grams carb, 19-30 grams fat and no fiber what-so-ever. Make that a la mode and calories can skyrocket to 700-1200, be up to 100 grams of carb and 70-80 grams fat!

BETTER/BEST -baked apples.or a few of my apple dessert recipes!

My recipe for Baked Apples, a very generous serving, has only 178 calories, 40 grams of carb, 3 grams of fat and 6 whole grams of fiber. If you want something fancier than that, try my Apple Cinnamon Whole Grain Bread Pudding for a mere 115 calories 20 grams of Carb, only 3 grams of fat and 4 grams of fiber. OR for a bite size treat make some Apple Dessert Wontons- only calories 50 a pop with no fat!

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The BAD/BETTER/BEST of Foods Challenge Post # 6

RICE

BAD – white rice

This rice is milled, or refined, and though this helps it cook quicker and keep longer, it comes at the price of less nutritional value. There is very little fiber in white rice, less than a gram and it has the lowest vitamin and mineral content of all the rice varieties, unless it is artificially fortified.

BETTER/BEST - whole grain rices (brown rice, wild rice, black rice)

These rice varieties are unmilled so they retain their bran and germ components, making them good source of whole grain. Brown rice, wild rice and black rice are much higher in fiber, containing 2-3 times more than white rice. In addition they are rich in antioxidants and vitamins and minerals, such as iron. They have a heartier texture and nuttier flavor in comparison to white rice as well. To get your dose of healthy whole grains from rice try my Lime Cilantro Rice, Fiesta Rice or Veggie Fried Rice recipes

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The BAD/BETTER/BEST of Foods Challenge Post # 5

YOGURT

BAD - whole milk yogurt and low fat flavored yogurt (BAD-ish’ – non fat flavored yogurt)

Yogurt is a great source of the mineral calcium, which helps build strong bones and teeth. It also contains “live active cultures”- living organisms such as Lactobacillus bulgaricus and Streptococcus thermophilus, which change pasteurized milk to yogurt during fermentation. In addition, some yogurts contain Lactobacillus acidophilus, Bifidus cultures as well. These live active cultures are a hot topic in health research and show promising results in helping digestive function, boosting immunity, preventing osteoporosis and fighting cancer. But unfortunately if you choose whole milk yogurt, a lot of fat comes along with it, as much as 8-10 grams per cup, and more than 60 percent of that is saturated fat- the bad kind that is linked to heart disease. Not to mention, there are a lot of calories too, at least 200 per cup, if not more, depending if it is flavored or not. Speaking of flavored yogurt, if you grab one of those, whether it is whole or even low/non fat, you still get a yogurt packed with sugar, which also ups the calories and carbs. Most have an average of 30 or more grams of sugar per cup, equivalent to 8 teaspoons and the source is often high fructose corn syrup.


BETTER- non fat plain yogurt or “light” flavored yogurt

Pick up plain non fat plain yogurt and you can take advantage of its benefits like getting 30 percent of the daily value of calcium and live active cultures but at the cost of only about 100 calories and zero fat per cup. Protein content is decent too, with 7-12 grams per serving on average. Like some flavor? Then add your own fresh fruit or crunchy high fiber cereal to boost the taste without all that refined sugar from syrupy fruit flavoring. Watching carbs and calories and don’t mind artificial sweeteners? Then go for a “light” yogurt, which has most of the benefits of plain nonfat yogurt but is sweetened with Splenda or Aspartame to keep the sweet taste without adding a lot of calories and carbs. Most light ones average 80-100 calories per serving (which is usually 6 ounces), and have 15-19 grams of carb, 11-14grams of sugar and no fat.

BEST- non fat (0 %) Greek yogurt

Becoming increasingly popular and prevalent these days, Greek yogurt is a variety that has gone through a straining process that removes the liquid whey from the yogurt which makes it much thicker, richer and creamier, and also much higher in protein and lower in carb- it has only half the carbs but twice the protein or regular yogurt. Greek yogurt has a calcium content comparable to regular yogurt, and contains live active cultures too.. A cup of plain non fat Greek yogurt averages a little over 100 calories, has only 9 grams of carbs and sugar yet boasts a whopping 20-24 grams of protein, the equivalent to a 3 ounce chicken breast! It is also nice to use in cooking because it stands up better to the heating process and has a nice texture. Be sure to choose the non fat plain, as this yogurt also comes in whole and low fat and flavored which will be more calories (if you insist on flavored, choose the nonfat flavored and at least it will still be lower in calories, carbs and sugars than regular flavored yogurt). Try it topped with fruit, nuts or crunchy cereal. Use it as a substitute for sour cream topping. Blend it into smoothies and soups for a protein, Or try it in my White Bean and Artichoke Spread, Pina Colada Smoothie or Morning Breakfast Wrap recipes.

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The BAD/BETTER/BEST of Foods Challenge Post # 4

TORTILLAS

BAD(ish) – Flour Tortillas

These tortillas are often made with the fats we should avoid, like lard (a saturated fat linked to promoting heart disease) or partially hydrogenated vegetable oils (trans fats which are man-made and behave similar to saturated fats in the body). Some contain as many as 3 to 8 grams fat per serving. Nowadays there are some brands that are lower fat and made without lard and trans fats, but flour tortillas come from refined, white flour which is devoid of whole grains and fiber- the majority have 0-2 grams per serving at most.

BETTER- Corn Tortillas and Wheat Tortillas

These have the goodness of whole grains, which contain all the essential parts of the entire grain seed-the bran, germ and the endosperm. In contrast to refined grains that are processed and “broken down,” leaving the whole grain intact means more fiber, protein, minerals (like magnesium, and selenium), as well as the vitamins E, B6 and niacin. If it is calories you are looking to cut, try corn tortillas instead. A standard 6 inch tortilla contains 30 -50 % less calories than the average flour tortilla. Look for ones made with whole grains, and that have at least 3 grams of fiber, as some contain less. And try them in my Black Bean and Corn Enchiladas recipe. If you can afford a few more calories and it is fiber and protein you are looking for, choose whole wheat tortilla. As long as you pick one made with real whole grains, you are bound to see at least 3 and as much as 5 grams of fiber per tortilla, and twice the amount of protein that is in a corn tortilla. Most whole wheat tortillas have at least 4 grams of protein if not more.

BEST-High Fiber Low Carb/Calorie Tortillas-

Try these if you want the most bang for your buck when it comes to the most protein and fiber for the lowest amount of calories and fat. Most contain only 60- 100 calories and are with made whole grains so they are loaded with fiber containing as much as 6 -14 grams per serving. They come packed with protein as well, ranging from 4-8 grams per tortilla, depending on the brand. These also have the goodness of whole grains discussed above- meaning plenty of fiber, protein, vitamins and minerals that provide energy and help protect against chronic diseases like cancer and heart disease. Not to mention these are great for weight control because the calories are low but the fiber helps to fill you up. Use them in place of bread, to cut calories in sandwiches/wraps and for thin crust mini pizzas. Fill them with scrambled egg whites/egg substitute and low fat cheese and salsa for a healthy breakfast burrito or try my Presto Pizza Quesadilla and Morning Breakfast Wrap recipes!

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The BAD/BETTER/BEST of Foods Challenge Post # 3

ENGLISH MUFFINS

BAD(ish) –Plain English Muffin

Although they are reasonable in terms of calories, most ranging varieties ranging from 130-150, they are made from refined, white flour which is devoid of whole grains and fiber, with the majority having 0-2 grams fiber at most. They are like the iceberg lettuce of English muffins.

BETTER- Whole Grain English Muffin

For the same amount of calories as plain English muffin, these have the goodness of whole grains which contain all the essential parts and naturally occurring nutrients of the entire grain seed-these parts are the bran, germ and the endosperm. In contrast to refined grains that are processed or “broken down”, leaving the whole grain intact means it has more fiber, protein, minerals (like magnesium, and selenium) as well as vitamins (like Vitamin E, B6 and niacin). Most whole grain English muffins are good sources of fiber with 3-6 grams each, depending on the variety. (A few have a only 2 grams, so try to choose a brand that has at least 3, which is not hard to find!). Whole grain English muffins tend to be a bit higher in protein as well, averaging 6 grams or more vs. 2-5 grams in plain English muffins. Some brands even make whole grain varieties with flavors such as cinnamon raisin. For a sweet treat, try them in my Cinnamon Raisin Bread Pudding recipe.

BEST- Low Calorie/Light, Extra Fiber English Muffins

For only 100-110 calories, these have plenty of whole grains, are loaded with fiber at 8 grams per serving and most have a fair amount of protein as well, ranging from 4-8 grams depending on the brand. These also have the goodness of whole grains discussed above, that have plenty of fiber, protein, vitamins and minerals for energy all of which are protective against chronic diseases like cancer and heart disease. Not to mention these are great for weight control because the calories are low but the fiber helps to fill you up. Use them in place of bagels, to cut calories, for sandwiches/mini pizzas, top them with egg whites/egg substitute and low fat cheese for a healthy Mc Muffin or try my Apple Cinnamon Whole Grain Bread Pudding recipe for a great, low calorie dessert.

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The BAD/BETTER/BEST of Foods Challenge Post # 2

SALAD GREENS

BAD – Iceberg lettuce

Iceberg is a popular green in the U.S. and though it is fat free and is low in calories and carbs, unfortunately this lettuce is pretty much a nutritional weakling, containing only minimal amounts of fiber, vitamins and minerals.

BETTER- Romaine and Field greens

Romaine is the lettuce used commonly used in Caesar salad, and field greens are used in variety of creative salads as well. They are the most nutritious lettuces, with twice as much fiber as iceberg, and have several times more vitamins and minerals too, namely vitamin A. Toss some in a bowl for your next salad. Or even better, try my recipe for Grilled Pear and Toasted Walnut Salad tossed in Honey Dijon Herbs de Provence Vinaigrette


BEST- Spinach

Spinach, often listed as one of the top power foods, is the most nutrient dense of all the greens. It’s a great source of vitamin A and folate, as well as the minerals iron and calcium. Spinach is also one of the top sources of lutein, a plant chemical beneficial for eyesight. Remember to wash it well before serving and enjoy it’s versatility- use it in salads, sandwiches and if you don’t finish all of it raw you can cook it up in soups, pastas and as a great side dish too, like my Greek Inspired Spinach recipe.

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The BAD/BETTER/BEST of Foods Challenge Starts NOW!

“The BAD/BETTER/BEST of Foods Challenge” is a little segment I created that is dedicated to providing a glimpse into the many differences there are not only between foods, but also WITHIN a same food category itself. Check out these comparisons of a particular food: varieties, forms, brands, methods of preparation, etc… all with health in mind. Not all foods are created equal, even those in the same family!



The BAD/BETTER/BEST of Foods Challenge Post # 1:

POTATOES

BAD – white potatoes: peeled/no skin and boiled, mashed, fried or scalloped.

Peeling a potato will decrease its fiber by 50%! Throw that peeled potato into a pot of boiling water and a lot of nutrients, like magnesium, potassium and iron, are lost as they are pulled out into the water. The only things gained are a lot of fat and calories when peeled potatoes are used to make mashed and scalloped potatoes as well as fries, because often oil, butter, milk and cheese are used in the preparation.

BETTER- Baked Potato with the skin

Keeping the skin on the potato will double the fiber- a medium baked potato can have up to 4-5 grams of fiber vs. 2 grams in a peeled. Baking it with the skin on also saves its nutrients, such as potassium and vitamin C, and ensures that no additional fat and calories are added. To bring in even more vitamins, minerals and fiber without increasing the calories too much, try adding veggies with the potato, such as topping with salsa or broccoli. Or try my recipe for skillet potatoes, which has plenty of vegetables and is a nice way to ramp up the nutrition in white potatoes.

BEST- Baked Sweet Potato with the skin

Not only does a baked sweet potato have the most fiber of all the potatoes, it also tops the charts in the nutrients sector because it is a fantastic source of the antioxidant Vitamin A, as well as a bunch of other vitamins and minerals like vitamin C, B6, riboflavin, copper, folate and magnesium. To make the most out of this nutritional heavyweight, bake it with the skin on to retain its nutrients without adding any fat. A baked sweet potato alone has been ranked one of the healthiest foods out there. Use leftover baked sweet potatoes in the skillet potatoes recipe to give them even more of a nutritional boost.

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