NEW SITE IS UP

www.eating-made-easy.com is finally here!  In a few months, this blog will be extinct.  But Eating Made Easy has all the same info but in a more user-friendly format, and with even more great tips.  Check it out!

TEMPORARY NEW HOME FOR HEALTHY MEELS

I have good news!: My new site, www.eating-made-easy.com, which will be like this blog but with many more cool features, will be up and running by mid-March.  SO EXCITED to share it with you -- I can't wait!!

Until then, I have to stop blogging here, so that my web team can work their magic.  In the meantime, look for recipes and nutrition tips in these places:

• Follow me on Twitter: @healthymeels (soon to become @eatingmadeeasy)
  
• Join my Facebook Group Page: Eating Made Easy
• Follow my daily nutrition & healthy cooking tips on the Australian Be Love Bus Tour from Feb 25th through March 15th.

I'll let you know as soon as the new site launches! And feel free to email me anytime with cooking or nutrition questions: info@eating-made-easy.com.  Thank you for being one of my avid blog readers!!

Snack Ideas for Kids (and Picky Adults)

    If you're a busy mom (or busy anyone!) who feels like the only snack you can ever think of is apple slices with peanut butter, you're not alone.  It's hard to think of new snacks, and the old staples (that you already know your kid likes) are so easy to reach for.  Though I'm not a mom, I get in snack ruts all the time, so it's time for some new ideas.
    Below are some snacks to try.  You may initially think "Nice idea, but MY kid isn't going to like that." Before you dismiss an idea (which sometimes happens when you yourself don't like a certain food, right?), I encourage you to give it a whirl.  Thinking outside the box of "kid foods" opens up a whole new set of taste preferences for kids, and you never know what your kid will like.  Also keep in mind that kids may not like something the first time they see it or try it, but that doesn't mean you can't try again; it can take up to 10 introductions for a kid to feel comfortable with a new food (I know that might mean 10 times of fighting then having to make something else, so don't feel bad if you're not up for it :) ).

These can of course be adjusted to fit your kid's taste buds:

For Toddlers (older kids will love too)

• Corn Quesadillas -- 1 corn tortilla with shredded cheddar cheese & a sprinkling of corn kernels, microwaved then folded over, or cooked until crisp in a skillet.
• Honey wheat pretzels sticks with dips -- For the dips, try: mustard + honey or maple syrup (you can make it spicy or sweet), shredded cheddar whisked into warm milk for cheese sauce, peanut butter + honey, refried black beans + light cream cheese + lime juice.
• Smoothies -- Use milk as the base rather than juice, then add plain yogurt and frozen fruit of any kind.  (Tip: make your own frozen fruit in the summertime. And anytime, buy a bunch of bananas and let them get really ripe, then peel, break into pieces and freeze in a Ziploc for quick smoothies, shakes, or even banana bread).  My favorite combos: strawberries + blueberries + vanilla soymilk + plain yogurt; mango + pineapple + banana + plain Kefir or low-fat buttermilk.
• Tortilla Roll-Ups -- Start with a whole wheat tortilla, then go to town with the endless possibilities!  Try one of these combos: peanut butter + apple slices + raisins; Italian cheese blend + prosciutto or ham + dollop of marinara sauce; cream cheese + turkey slices + chopped tomato; cheddar cheese + steamed egg (beat an egg w/ fork in a mug, microwave 1 min or until fluffy & cooked); refried beans + mild salsa + avocado.
• Yogurt "Blend"-- simply mix plain yogurt with mashed fruit of any kind.  Kids this age would of course love the overly-sweet commercial yogurts if you gave it to them, but there's no need, because to a toddler, plain yogurt even tastes sweet -- capitalize on this!  Mashed bananas are easy, but you can also thaw any frozen berries, mango, pineapple, melons, etc in the microwave until very soft, then mash with a fork and add yogurt or Kefir (Kefir is cultured milk, very similar to yogurt but it is drinkable -- look for it near the yogurt in the grocery store).  Other items to mix with yogurt: canned pumpkin, baby food sweet potatoes, baby food prunes, or applesauce.
• Mini Rice Cakes/Soy Crisps with toppings -- Top little rice cakes or soy crisps with peanut butter + banana slices + raisins; cream cheese + strawberry slices + honey; hummus + cucumber slices; avocado + olive oil drizzle; cream cheese + sliced black olives/olive tapenade.

For Older Kids (with lots of teeth) & Adults

• Dip Contest -- Kids will try anything if they get to vote or play a game.  Put out 3 different kinds of dip (hummus, ranch made with Greek yogurt & seasoning packet, fruity salsa, cheese sauce, honey mustard dressing, etc.) and a tray of cut veggies.  Say something like this: "Today, you guys are judges, and your job is to decide which of these dips is the best!  I need you to try each one, then tell me which is #1, #2, and #3, and then we'll figure out which is the winner." Watch this table of kids gobble down broccoli florets like you've never seen.
• Homemade Flavored Popcorn -- microwave (Light or Unbuttered) or stove popped (super easy, just heat 1 Tbsp oil in a large pot for 2-3 min then add 3 Tbsp of popcorn kernels and cover with a lid: you'll have popcorn in a few short minutes).  Then try one of these combos: nonstick cooking spray + grated Parmesan cheese, lime juice + few splashes Tapatio or Tabasco + salt, 1 Tbsp melted butter + brown sugar, nonstick cooking spray + cinnamon + sugar.
• Fruit Parfaits -- Set out cottage cheese or plain yogurt, 2-3 bowls of chopped fruit or berries, a small bowl of chopped nuts or granola, and small clear glasses or plastic cups.  Have kids build their own parfaits by layering the ingredients, then top with a drizzle of honey.
• Homemade Trail Mix -- Place bowls of different nuts, dried fruits, cereals, and a few chocolate covered raisins (if your kids can handle that!) then give each kid a small plastic cup where they can make their own trail mix.  Trader Joe's is a great place to find well-priced and unique dried fruits, nuts, and cereals, to keep everyone's interest.
• Tropical Fruit Tray -- so often we only think of apples, bananas, and oranges, but there are so many wonderful fruits in every season that kids love.  Make trays with a variety of colors to increase appeal, and let kids go to town (give them skewers to make their own "kabobs").  In the summer it's easy: watermelon, cantaloupe, honeydew, nectarines, golden plums, apricots, tons of berries, grapes, fresh figs.  In the fall, try persimmons, different kinds & colors of apples, and pears.  In the winter, try kiwis, star fruit, satsumas, pink grapefruit.  Keep your eye out for new or exotic fruits at the grocery store or farmer's market...and if you're not sure what to do with something, ask the farmer or produce guys -- they'll happily tell you how to cut it, which parts to eat, and how to tell if it's ripe.
• Fruit Dip -- Just like with veggies, dips can make fruit more exciting.  Make your own fruit dip by mixing 1) 6 oz fruit yogurt + 1/4 cup whipped topping or whipped cream + lemon or lime zest; 2) 6 oz plain yogurt + 2 Tbsp peanut butter + 1 Tbsp honey + pinch of cinnamon; 3) cup of Ricotta cheese + 2 Tbsp caramel or chocolate sauce + pinch of cinnamon or cocoa powder; 4) cup of Greek yogurt + chopped fresh mint + lemon zest + 2 Tbsp Maple Syrup.
• Sweet Potato Treat -- turn baked or microwaved sweet potatoes into a "dessert" kids will love.  Give each kid half a sweet potato (halved lengthwise), top with a little butter, then help them add a drizzle of honey, maple syrup, sweetened condensed milk, or brown sugar + pinch of cinnamon or pumpkin pie spice + dollop of plain or vanilla yogurt.  Let them mash it all in and enjoy.

Every home cook needs some tricks up his or her sleeve.  A handy list of healthy and natural (as opposed to potentially hazardous) "kitchen hacks" was brought to my attention,  and I can't wait to put some of them to use starting today!  Below are some ways to recover from common cooking mishaps. For more great food storage, cleaning, and other random but awesome tips, click here.

 

Cooking Mishaps

We’ve all goofed up when it comes to cooking. Here are some simple tips that will help you in a pinch.

31. If you’ve burned your gravy, pour it into a new pan and sprinkle a dash of sugar in it. - The sugar will counteract the bitterness from the burned gravy, but won’t leave it with a sweet taste.  

32. Did you add too much salt? Throw in a peeled potato. - Throw in a peeled potato while your dish is still cooking.  

33. When boiling eggs, add a pinch of salt to keep the shells from cracking. - This is great right around Easter time. No one wants cracked Easter eggs.  

34. Is your rice a bit brown on the bottom of the pot? - Place a piece of white bread on top of the rice for approximately 5-10 minutes. This will take away that burnt flavor. Remember to take off the burnt part when you serve it!  

35. When your casseroles or other dishes end up to greasy, add a piece of ice. - The ice cube will attract the fat, which you can then spoon out.  

36. No need to buy expensive mixing bowls with rubber bottoms. - Set you’re bowl on top of a damp cloth. You’ll never have to worry about it sliding around while you’re mixing something.   

37. Burnt food smells can removed from the air by placing a shallow bowl about ¾ of the way full with white or apple cider vinegar . - The odor should disappear in less than a day or if it’s a really strong odor it might take 1 to 2 days.  

38. Soak stove burner grates in 1 gallon warm water and 1/2 cup baking soda. - them Leave them in there for 30 minutes. Rinse and dry them and they will be looking shiny and new.  

39. To get rid of those stuck on food splatters in the microwave, place a water-soaked sponge inside and cook in on high for two minutes. - Leave the microwave door closed for another five minutes to let the sponge cool off. The steam will loosen up the food and you can easily wipe it all off without the use of chemical cleaners.  

40. Spills in the oven - If that dish your cooking starts to cook over, take it out of the oven and pour salt on the spill. This will soak it right up. When the oven is cool, wipe with down with a damp sponge.

**tips from http://www.mritechnicianschools.org/56-healthy-natural-hacks-you-should-be-using-in-the-kitchen/

Carrot Souffle

I know, sounds weird.  And hard.  But it's neither.  It's easy and delicious, and a great way to use fresh, beautiful produce like this:

even in the middle of winter.  Click here for the Carrot Souffle Recipe.  In my slightly more low-cal version:

I use 1% milk instead of whole, and only 1/2 cup shredded sharp cheddar.  Still SO good.  If you were having company or wanted to eat this over a few days, you could make individual little souffles like this:

Polenta with Greens and Chicken Apple Sausage

Awhile ago I had polenta with chicken sausage and maple syrup at Nickel Diner in downtown LA, and since then, I can't get enough of this meal...or at least my healthier version of this meal.  It is so warm, comforting, hearty, and satisfying: perfect for a weekend brunch or quick weeknight dinner.

POLENTA WITH GREENS & CHICKEN SAUSAGE

POLENTA

1 cup polenta (course or medium ground cornmeal,

you could also use grits)

4 cups water

1-1/2 cups 1% milk

1 Tbsp butter

1 tsp salt

Bring the water to a boil, add salt, stir in the polenta and whisk constantly until it thickens, then pour in the milk and continue to whisk until creamy and smooth (should take 5-10 min). It's hard to ruin polenta -- just get it to a consistency you think is good, like oatmeal or Cream of Wheat.

SAUSAGE

4 chicken apple sausages (I like the uncooked ones from the Whole Foods meat case)

Grill pan or skillet

Heat a grill pan or skillet over medium heat, add a drop of oil, then place sausages in pan and brown on all sides (2-3 min/side). Remove to a cutting board, slice in half lengthwise, then grill the inside for a couple minutes until browned.  Set aside.

GREENS

In the same grill pan or skillet, heat 1 Tbsp olive oil.  Add a couple handfuls of the greens and a sprinkle of salt and saute until wilted, then add more greens and keep doing this until all your greens are somewhat wilted. Add a few splashes of lemon juice, apple cider vinegar, or balsamic vinegar, remove from heat.  This is a great time to use these greens:

Spoon some of the polenta into a bowl, pile some greens on it, then lay a sausage on top and drizzle with maple syrup (use Grade B for best flavor, its darker and more robust).  Enjoy!  Makes 4 servings.

More Wintertime Snacks

Want a few healthy snacks to go along with your Chip Buffet, Buffalo wings, and 7-Layer dip this Superbowl Sunday?  Look back at my blog about roasting, and try one of these:

Roasted Garbanzo Beans with Pistachios

Drain and rinse a can of garbanzo beans (chickpeas), toss with a little olive oil, roast at 425 for 15 minutes or until browned and pretty crunchy.  Pour into a small bowl with some shelled pistachios and sprinkle with coarse salt.

Roasted French Green Beans

Empty the contents of a bag of Haricot Vert (French green beans, the thin ones--they sell them pre-cut & washed at Trader Joe's, Whole Foods, Costco) onto a baking sheet, toss with a little olive oil, salt, and pepper, and roast for 12-15 minutes at 425.  They are supposed to get brown on the ends and wilt...if you want them crunchy, roast for only 3-4 minutes.  For a fun presentation, put them in a glass like this so people can just pull out a bean at a time.

**Thank you to Kari for this wonderful bean presentation idea!!

Winter Vegetables

If you like to eat seasonally, winter can present a challenge.  We have plenty of winter produce in California (that is shipped to your state if you live elsewhere), but it may be less familiar to us than summer and fall items.  Most of us wouldn't see kholrabi or chayote at the market and think "Oooh! Just what I was hoping to make for dinner!"  We're more likely to give it a weird stare and move on to the bag of baby greens and yellow-looking tomatoes we at least recognize.  Here are some delicious fruits and veggies to keep your eye out for in the winter and early spring. 

ROOT VEGGIES

Beets, Carrots, Parsnip, Rutabaga, Onions, Leeks, Turnips, Kohlrabi, Chives, Radishes 

OTHER VEGGIES 
Brussels Sprouts, Fava Beans, Cabbage, Winter Cauliflower, Collards, Swiss Chard, Broccoli, Iceberg Lettuce, Mustard Greens, Spinach, Winter Squash, Chayote

FRUITS

Oranges, Tangerines, Satsumas, Pears, Kiwis, Grapefruit, Cherimoya, Passion Fruit, Pummelo, Apples, Avocados

Over the month of February I will feature recipes with winter produce, so keep your eye out for these in-season vegetables and fruits at your farmer's market or grocery store.  Below is the first idea -- a simple cabbage slaw (to replace a green salad that's better suited for spring or summertime).

Asian Slaw

1/2 head green cabbage, shredded

1/2 head Radicchio (small leafy red-cabbage-looking ball)

2 carrots, shredded or thinly sliced

4 green onions, thinly sliced

handful of fresh cilantro, mint, or basil, roughly chopped

1/4 cup sesame seeds, chopped peanuts, or sliced almonds

Combine all these vegetables in a large bowl.  Pour about 1/3 cup Asian-style dressing (try Newman's Own Lowfat Sesame Ginger, or Ken's Lite Asian Sesame) over them and toss gently with your hands to coat.  Let the slaw sit in the dressing for 5-10 minutes, tossing occasionally, before serving.

Note: this recipe makes a lot, and can be saved in the fridge even with the dressing on it: it just gets more flavorful.

Other things you could to this salad: sliced snow peas, thin cucumber slices, shredded raw zucchini, shredded broccoli stems, shredded red cabbage, boiled edamame beans, tofu cubes

To make your own dressing: whisk together 1 Tbsp soy sauce, 3 Tbsp rice vinegar, juice of 1/2 lime, 2 Tbsp sugar or honey, dash of Siracha or other hot sauce, and either 2 Tbsp peanut butter or

1 Tbsp sesame oil.

Hearty Weekend Breakfast That Won't Slow You Down

So often weekend breakfasts turn into enormous, heavy meals, after which we are so full all we can do is  take a nap for the rest of the day.  Not that a nap is a bad thing, but a few weekend overeating episodes can undo all the hard healthy eating work we've put in during weekdays.  So, here's an idea for a hearty breakfast that will fill you up, taste special, and get your weekend morning started off right.

Oatmeal with Fruit Topping 
1 cup cooked oatmeal of any kind
(steel cut oats, quick oats, oat bran, old fashioned oats)
1/2 cup sauteed fruit

Fruit Topping Idea
(Note: this is the perfect time to use fruit you have that's getting too soft/mushy, or anything frozen)
1 Tbsp butter
1 apple, sliced
1 cup fresh cranberries (or 1/4 cup dried)
3 Tbsp brown sugar
2 Tbsp walnuts

Melt butter in skillet, saute apples for ~3 min with a tiny pinch of salt
Add cranberries (& 1 Tbsp water if mixture is getting dry)
When fruit is soft, add nuts and sugar and stir
Remove from heat and spoon onto oatmeal with drizzled milk
Another Topping Idea
1 Tbsp Butter
1 Pear
Seeds of 1 Pomegranate

Same directions as above.

Other Fruit Topping Ideas
1 cup frozen raspberries + segments of 1 orange + 1 Tbsp white sugar
2 cups strawberry slices + zest of 1 lime + 1 Tbsp honey
1 sliced banana + 2 Tbsp chopped walnuts + 1 Tbsp maple syrup
 1 mango cut into chunks + 1 Tbsp shredded coconut + 1 cup frozen blueberries

All of these Toppings would also work well for pancakes or waffles
--even frozen whole grain waffles (like Kashi GoLean).

Breakfast Ideas

You always hear that "breakfast is the most important meal of the day." That may or may not be true, but research does show that people who eat breakfast are less likely to overeat later in the day, and that they tend to eat healthier overall.  So yes, eating breakfast is a good idea.

But don't be intimidated: you don't have to sit down to a large meal, eat breakfast-y food, or give up your quick morning routine to be considered a Breakfast Eater.  Eating breakfast just means getting something into your body within 1-2 hours of waking up.  Here are some examples of healthy breakfasts, all between 200-300 calories (approx) each:

If you like breakfast, but you're in a hurry in the morning, try these on-the-go options:

• Spread 1 dollop peanut butter on a whole wheat tortilla, layer with sliced apples or bananas, and roll into a burrito
• 1 Luna bar (Nutz Over Chocolate is my fave) + 1 large orange
• Small baggie of whole grain cereal (try Kashi Heart-to-Heart or Barbara's Cinnamon Puffins) + 6oz container of yogurt (for good yogurts, see my yogurt post)
• 5oz container 0% Greek yogurt w/ small handful dried cranberries & chopped walnuts
  
• 1 hard boiled egg + 1 piece whole grain toast (try Milton's 100% whole wheat, Milton's Healthy Dark, or When Pigs Fly whole wheat)
• Good old PB+J on whole wheat (eat half for breakfast, half for mid-morning snack)
• Glass of low-fat chocolate milk + 15 almonds
• 2 Kashi GoLean frozen waffles, toasted
• Breakfast burrito made with 1 steamed egg (scramble an egg in a mug and microwave 45-60 seconds or until fluffy), 1/4 cup reduced-fat cheddar, 2 Tbsp salsa
• Quesadilla made with 2 corn tortillas and 1/4 cup reduced-fat cheese, toasted in toaster oven then pressed together
• Kashi TLC Crunchy Granola Bar (Toasted Almond and Pumpkin Spice Flax are both delish) + cup of coffee with milk
  

If you stop at a coffee shop on your way to work/school: 

• Starbucks Tall Nonfat Latte (unsweetened, or sweetened w/ 1 pkt sugar or Splenda) + 1/2 an Eight grain roll
  
• Starbucks spinach-tomato-egg wrap + Tall coffee with low-fat milk
• Dunkin Donuts Egg white-veggie flatbread + small coffee w/ low-fat milk
• Dunkin Donuts glazed donut + small nonfat latte (please note: I do not suggest you eat donuts for breakfast, but if you're already going to eat something at Dunkin' Donuts, it's one of the lower-calorie options, and if it prevents you from binging at lunch then go for it)
• Coffee Bean Medium Sugar-Free Vanilla or Mocha Ice Blended
• Coffee Bean Medium Sugar-Free Tea Latte
• McDonald's Egg McMuffin w/ no butter + small coffee
• McDonald's Medium Nonfat Latte w/ 2 pkts sugar
• Jamba Juice 12oz Sunrise Strawberry yogurt blend (ask for 3 scoops ice if you want it thick like a regular Jamba smoothie)
• Jamba Juice oatmeal with fruit topping
  

If you "aren't a breakfast person," try bringing one of these to eat when you get to work:

• 16 Kashi TLC crackers + 2 wedges Laughing Cow Light cheese
• Large orange + 1 string cheese
• 2 pieces smoked salmon + 1 Tbsp light cream cheese + 7 Reduced-Fat Triscuits
  
• 2 slices deli turkey breast, cut into strips and wrapped around carrot sticks
  
• 2 individual containers applesauce + 10 walnut halves
  
• Apple slices dipped in 1 individual container Kozy Shack chocolate pudding
• 1 SoyJoy bar + large apple
• Small carton of low-fat chocolate milk 
• 1/2 Avocado with dollop of salsa
  

If you like to sit down to breakfast in the morning, but need some new ideas:

• 2 Kashi GoLean waffles spread with 1 tsp peanut butter each, topped w/ sliced bananas
  
• 1 whole wheat English Muffin with 1/2 cup cottage cheese and sliced tomatoes
• 1/2 whole wheat bagel with 1 Tbsp Light cream cheese and 1 tsp fruit preserves
• 1/2 cup cottage cheese layered with 1 cup berries, drizzled with honey & 2 Tbsp chopped nuts
• Bowl of 1 cup plain nonfat yogurt, 1 cup chopped fruit (try thawed frozen mango in winter) and 1/4 cup granola
• 2 poached eggs w/ 1 sliced whole wheat toast spread w/ 1 tsp Smart Balance Light
• Banana Oat Smoothie (click here for recipe)
• Berry Smoothie, made with 1 1/2 cups frozen berries + 1/2 cup plain yogurt + 1/2 cup soy milk
• 2 corn tortillas topped with 1/4 cup reduced-fat cheese, melted in microwave or skillet and topped with salsa and chopped tomatoes
  
• 1/2 cup (dry) oat bran cereal, microwaved with 1 cup water then topped with sliced banana, drizzle of honey, and 1/2 cup vanilla soymilk
• Homemade McMuffin - 1 toasted whole wheat English Muffin +1 steamed egg (scramble an egg in a mug and microwave 45-60 seconds or until fluffy) +1 slice 2% American or Cheddar Cheese + 2 tomato slices
• 1 piece whole wheat sourdough toast with 1 Tbsp light cream cheese, cucumber slices, and few pieces smoked salmon

Re-thinking Dinner

If you've been trying to eat healthier this 2010 but can't bear the thought of another salad, how about an omelet for dinner?  This traditional brunch item can be just as healthy as a salad, but a nice change of pace when you're craving something warm and hearty in the winter.

Simply heat 1 tsp olive oil in a small skillet.  Cut up whatever veggies you have around and saute with some salt & pepper.  Here I sliced 3 asparagus spears, a few mushrooms, green onions and let those cook a few minutes, then added 2 handfuls of baby spinach.  (Looks like a warm salad, doesn't it?)

While that's sizzling away, scramble one extra large egg (or 1 large egg + 1 egg white) with 2 Tbsp lowfat milk in a bowl.  Remove veggies to a plate, add another 1/2 tsp of olive oil to the skillet, then pour egg mixture in and roll around until the top starts to solidify (heat should be on med-low).  Sprinkle some low-fat cheese on top if you want:

Then just pile the veggies on the egg, and using a spatula (or two if you want to make it pretty), gently fold one half over the other.

Plate up with a piece of whole wheat toast (if you're like me and must have some hearty carbs with every meal) and you've got yourself a balanced meal that feels like a relaxing Sunday brunch!

Food Rules

I've mentioned Michael Pollan's Food Rules book a few times, but it is so in line with my nutrition & food philosophies that I just have to give it more attention.  So for the next few months, I'll be posting intermittently about some of the rules and how to apply them (realistically) in your life.  

I have lots of favorites when it comes to the "rules," but this is one of them:   
It's not food if it's called the same thing in every language (Think Big Mac, Cheetos, Pringles).

Seriously, this stuff is not food, it's a collection of edible substances created by someone in a lab.  Gross!  (Not to say you should never eat these foods if you love them, but once in a great while should really be the goal).

Become an Expert Grocery Shopper

Walking into a grocery store can be so overwhelming.  You're hungry, tired, don't know what to make, not sure what you have at home, and there are often 20,000 items to choose from.  It's no wonder you feel like running home and ordering takeout.  Here are a few basics to make shopping easier:

1. PLAN BEFORE YOU GO - Think about what want to eat (consider meals at home, school/work lunches, and on-the-go snacks).  Then do an inventory of your fridge & pantry, so you don't overbuy or forget something you thought you had.  When you plan meals, try to plan things with overlapping ingredients, so you save money and waste less food.
   
2. MAKE A LIST AND STICK TO IT - Your list is your guide through the grocery store; it will help you avoid "impulse buys" (which are never healthy) and also prevent you from blowing your budget.
3. DON'T SHOP HUNGRY - The reason for this is obvious: you'll end up with a cart full of Cheez-its and M&M's. If you have to shop after work, or when you know you'll be hungry, keep some small snacks in your purse or glove compartment (individually-packed nuts, dried fruit, or granola bars) so you can kill the hunger pangs before walking into the store.

Here are some more great tips for How to Be A Highly Effective Grocery Shopper.  And if you're interested, some grocery store history and trivia.

Easy Pizza

I got this pizza idea from an unlikely source (sorry Linds!) -- my good friend Lindsay :)  She is in the process of becoming a whiz in the kitchen, and the pizza I had at her house recently was fab:

Ingredients

1 refrigerated pizza dough (try TJ's whole wheat)

3/4 bunch asparagus, trimmed & sliced into smaller pieces

4 thin slices prosciutto, torn or chopped

1-2 cups Italian cheese blend, mozzarella, or Parmesan cheese

Sprinkling of pine nuts

(I also added lots of fresh basil & drizzle of olive oil)

Let the dough sit at room temperature for at least 15 min before you stretch it out onto a baking sheet coated with cooking spray or olive oil.  Then stretch out dough and pile on the toppings.  Bake at 475 for 10-14 min or until cheese is browned and dough is crusty on the edges.  Let sit 5 min before slicing.

To make vegetarian, replace prosciutto with Greek olives or artichoke heart quarters.

Roasted Veggies

If you don't like a particular vegetable, or are not sure if you like it, try it roasted.  Roasting makes every vegetable super tasty--even broccoli, spinach, or celery, veggies you wouldn't necessarily think of putting in the oven.
     Not clear on what roasting is?  It's baking at a high temperature -- like 400 or above.  How to roast most veggies: toss with a little olive oil and generous sprinkle of salt & pepper, lay out in a single layer on a baking sheet, and roast at 425 or 450 until the edges of the veggies are brown & a little crispy, and the insides are soft.  The timing will depend on what veggie you're roasting.  Some examples:

• Asparagus: 12-15 min
• Broccoli florets: 17-20 min
• Cauliflower florets: 35-40 min
  
• Chopped kale or other greens: 3-6 min
• Zucchini chunks: 30-35 min
• Butternut Squash chunks: 30-35 min
• Snap Peas: 10-12 min
• Fingerling potatoes: 30-35 min
• Sweet potato chunks: 30-40 min
• Frozen corn (rinse kernels under hot water to thaw first, drain well): 12-15 min
  
• Apple or pear chunks (not a veg, but yes, roast them!): 15-20 min
  
• Garbanzo Beans (not a veg, but yes, roast them!): 20 min
• Tofu cubes (not a veg, but toss with your fave sauce & roast it!): 20-30 min

....and the list of yummy things to roast goes on.  Some other roasting tips:

• Make sure all your veggie chunks are the same size, so they're done cooking at the same time.
• Don't overload the baking sheet -- a single layer is key for the veggies to brown.  If you overload, the veggies will steam each other and you'll get a big pile of mush.
  
• Amount of olive oil you use is up to you, but to get the vegetables to brown/caramelize, they need to be well-coated.  Not swimming in oil, but coated.  This will also prevent sticking.
• Lay a piece of foil (shiny side down) on your baking sheet to reduce clean-up time.
  
• Sprinkle dried herbs of any kind along with your salt & pepper to boost flavor of the veggies.
• Experiment with different kinds of salts & peppers -- these can bring out different flavors in the veggies.  And don't skimp on the salt--it makes all the difference in the taste of the veggies.
  
• Try adding some minced garlic to the olive oil before you toss the veggies in it--your house will smell divine, and you'll think you've become a gourmet cook!

 Roasted Fingerling Potatoes with dried thyme

My new favorite thing to roast: chopped greens.  Toss with olive oil and minced garlic,

then roast for 6-8 minutes until the edges are crispy.  So good!!

Herb Bread

Not everyone's up for bread-making, but if you are, here's a delicious loaf:

1 1/2 cups warm water
3 Tbsp olive oil
1 1/2 tsp sea or kosher salt (1 tsp if using table salt)
3 cups bread flour
1 1/4 cups wheat bran (or use 1 cup oat bran, whole wheat flour, or rye flour)
1 Tbsp dried Rosemary & Thyme, or other herbs of choice (or 2-3 Tbsp fresh finely chopped herbs)
1 packet active yeast (2 1/4 tsp)

Mix all ingredients in a large bowl with a wooden spoon.  When everything is combined (and your arm is tired!), remove dough to a floured surface and knead for about 5 min.  Return to bowl, cover with a kitchen towel, and place in a warm spot for 1-2 hrs or until dough as doubled in size. 
       Punch down (really, sock it to the dough) then reshape into a 9 x 5 loaf pan, sprayed with nonstick cooking spray.  Cover with towel and let rise again for an hour.  Bake at 425 for 10 min, then reduce heat to 350 and bake for additional 30 min, or until loaf sounds hollow when you knock on the top.  Let bread cool directly on cooling rack for an hour before slicing (or at least 20 min if you are dying to sink your teeth into a hot piece with butter).
    Note: you can also do this in a mixer or food processor with the dough hook attachment -- the machine will do the mixing and kneading for you.  Just let it rise right in the bowl and put in loaf pan for 2nd rise.

Enjoy!

Making Dinner with "nothing" in the fridge

Just because you haven't been to the store doesn't mean you can't eat dinner at home.  Having a few frozen veggies, an egg or two, some random things in jars, and a bread item of some sort, means you can throw together a tasty dinner in a flash.  Really.  Here's what we had last night:

Corn tortillas, broiled for 2 min in the toaster oven with a few old clumps of goat & cheddar cheese
Frozen spinach mixed with a handful of fresh chopped kale that was starting to wilt
The rest of some salsa mixed with 1/2 can black beans & 2 pieces leftover chopped grilled zucchini
1/2 pkt leftover pre-cooked rice from a packet
A fried egg, tomato slices, and about 6 leaves of old-but-still-good cilantro (literally) on top

Not fancy, but it was really good.  And free.  And utilized food that would have gone bad.  You can do this too!

How Can I Tell if a Product is REALLY Whole Grain?

Figuring out whether your bread, pasta, cereal, etc is really whole grain can be tough, because there are so many terms & words used on packaging to make you think a product is healthy, even if it's not.  Here are some of the most common terms defined, to help you make an informed decision about what products to buy:

100% Whole Grain

• No refined grains or refined flour was used
• Means product has fiber, which helps lower cholesterol and slows digestion so that you stay full for longer, and end up eating less.
• If something is 100% whole grain, it should have at least 3 grams of fiber per 100 calories.
  
• Note: there may be other grains used in addition to wheat, like oats, oat bran, spelt, flax, rye, or barley flour.  These are all "whole grains." 
• This is a good sign. Buy products that say this.
  

100% Whole Wheat

• Made with only whole wheat flour, no refined flours
• If you read the ingredients list, you should see that the ONLY flours listed are stone-ground whole wheat, 100% whole wheat, or whole wheat.
  
• When buying bread, look for "100% whole wheat" on the label
  

Wheat

• This means nothing, because ALL bread (except gluten-free) is wheat bread.  What you want is whole wheat. 
• If you read the ingredients list and see "enriched wheat flour," or "unbleached wheat flour," or "fortified wheat flour" -- don't be fooled, these are not whole grains!
  

High Fiber

• Has at least 5 grams of fiber and less than 3 grams of fat per serving
• Good because fiber helps fill you up, and keep you fuller for longer
  

Good Source of Fiber

• Has 2.5-4.9 grams of fiber per serving
• May or may not be 100% whole grain, but if the ingredients are all whole grains, then it is
  

More Fiber or Added Fiber

• Has at least 2.5 grams more fiber per serving than the regular version of the food
• Watch out! -- many products that have tons of fiber (like 10-25 grams/serving) have all sorts of unnatural additives to make them higher in fiber -- and these added fibers do not have the same beneficial effects on health as naturally occurring fiber -- so just be aware of this if you choose to buy these products.
• Good clues that a product is high in synthetic fiber (not the naturally-occurring kind):
• If the product is white, like a "country white bread" but has fiber -- clearly the product is not whole grain because it's white & refined, so you know the fiber is from an additive, not from the grain itself
• If the product is not the type of food that would normally have fiber (a grain, fruit, or vegetable) -- like a Pop Tart, candy, beverage, or yogurt.
  

Made with Whole Grains

• There might be whole grains in the product, but the product is not 100% whole grain
• This is a company's try at getting you to believe their product is completely whole grain, even though it's not

Let me know if you have other specific questions about fiber or whole grains and I'd be happy to answer! 
* picture from www.applepiepatispate.com website

How Much Can I Afford to Give to Haiti?

Yesterday morning I donated $5 to Wyclef's relief organization in Haiti simply by texting YELE to 501501.  Later in the day, as I watched a CNN report on the current situation in Haiti, it dawned on me that a $5 donation from someone like me is ridiculous.  I spend more than $5 on a magazine that I feel like reading, or on my 3X/weekly frozen yogurt habit.  I am far from rich, but I can definitely afford to put some of my daily luxuries aside for a week or two in order to provide much-needed assistance to a people who have nothing.  So I got online and gave an amount that made me feel just a little uncomfortable, but also like my donation was truly going to help.
  In thinking about what you can afford to give, I encourage you to push the limit a little.  No matter how hard our own recession has hit, Haitians need our money more than we do.

Forming Habits

At the beginning of the New Year, we all try to ditch bad habits and form good ones.  Here is my own bad habit I'm trying to kick (and by kick I mean reduce the frequency of, NOT eliminate. God no I could never do that):

Getting out of a habit may seem daunting, but the good news is, by getting out of an old habit, you are already forming a new one.  Just like you can get used to having dessert after dinner every night, you can get used to not having dessert after dinner every night.  It just takes a little time -- usually 2 weeks is enough for food habits -- of not doing what you're used to, and then TADA!, a new (good) habit is formed. 
    To help get you through the sometimes tough period of adjustment (when you are craving frozen yogurt with sprinkles so badly it's taking over your entire being), it's helpful to fill the time you used to spend on the habit with a specific planned activity.  For example:

• When I get the craving for dessert I'll go through my dresser and find clothes to give to the Goodwill.
• When I'm at work and I get the craving for salty snacks at 4pm, I'll leave the building and go on a 5 minute walk around the block, breathing deeply and refocusing my attention.
• To prepare for the craving I know I'll get for my nightly glass of wine, I'll go the grocery store and find 3 new cool herbal teas that I can jump up and make as soon as the craving strikes.

.....and so on.  Really, it's not as hard as you think.  Our bodies are amazing and can re-learn pretty much anything.  So, I'll let you know how the frozen yogurt battle goes!