Monday, January 16, 2017

Don't Let Your Heart Beat You!

A "heart healthy" diet means lowering dietary intake of unhealthy fats such as saturated and
trans fats while increasing healthy fats such as monounsaturated, polyunsaturated and omega 3 fats according to the American Heart Association.

Saturated fat is typically found in animal foods such as butter, high fat dairy products (whole milk, creams, cheeses), and meats (especially beef, prime rib, poultry skin, sausages, bacon). Trans fats are the same as hydrogenated fats and may be found in almost any prepared food so it is important to read food labels (crackers, chips, ice cream, cookies, cakes, frozen foods, bread crumbs).

“Healthy” Unsaturated fats such as monounsaturated fats, polyunsaturated fats and omega 3 fats are usually found in plant foods and fish. Some examples of unsaturated fats include, nuts, all natural peanut butter, vegetable oils such as olive oil and canola oil, avocadoes, and omega 3 fish such as salmon, mackerel, trout, tuna or sardines.

Parents can help their children now by consistently serving them vegetables and fruits, whole grain foods, nuts, seeds, avocado, omega 3 fish. Also, parents can be role models by engaging kids in physical activity. Weight control and regular exercise are associated with an overall reduced risk of heart disease and other chronic illnesses. For more information on keeping you heart healthy, visit www.heart.org.






Sunday, January 15, 2017

BROWNIES...THE HEALTHIER WAY!



BLACK BEAN BROWNIES
Get your chocolate fix the healthier way! Don't tell your family or friends what is in them until after they taste how good they are!








In a food processor, blend the following ingredients well.
· 15 oz can Black Beans, rinsed and drained well
· 2 TBSP Cocoa
· 1/2 cup Quick Oats
· 1/4 tsp Salt
· 1/3 cup Pure Maple Syrup or Honey
· 2 TBSP Sugar
· 1/4 cup Vegetable Oil
· 2 tsp Vanilla Extract
· 1/2 tsp Baking Powder

Stir in 1/2 cup chocolate chips. Pour into greased 8 X 8 pan. Add few chocolate chips on top (optional). Bake at 350 degrees for 18 minutes. Cool for ten minutes. To make firmer, place in fridge overnight.


Saturday, December 3, 2016

HOLIDAY TREAT

Dark Chocolate Peppermint Popcorn

Put ¼ cup popcorn kernels in a brown bag and microwave for 2-3 minutes. Melt one full size Hershey’s dark chocolate bar in microwave for 45 seconds to 1 minute and then stir. Repeat until melted. Drizzle over popcorn and top with ¼ cup crushed candy cane. Enjoy!


Serving size 1 cup - 80 kcal, 2.4g fat, 1.6g sat fat


Tuesday, November 1, 2016

Homemade Vegetable Chips vs Potato Chips


Homemade Vegetable Chips vs. Potato Chips?
Potato chips have a large amount of saturated fat and sodium. Although homemade vegetable chips are not a substitute for fresh vegetables they can add in a serving of vegetables to your diet without added sodium and less saturated fat.

Benefits of vegetables:

Vegetables have high vitamin and mineral content that are needed by the body. Vegetables also provide the body with fiber. There are two types of fiber, soluble and insoluble. Soluble fiber is important because it helps achieve a healthy weight, assists in controlling blood sugars, and can reduce cholesterol levels. Insoluble fiber helps maintain intestinal health and promotes healthy digestion. It is recommended to have 25-38 grams of fiber a day for the average person.

Why Choose Brussel Sprout Chips?

Eating vegetables that are in season can reduce food costs. Brussel sprouts are in season as the weather grows colder. Take advantage of the low prices and try brussel sprout chips!



Roasted Brussel Sprout Chips

Prep Time: 10 mins

Cook Time: 15 mins

Ingredients:

2 cups washed brussel sprouts (outer leaves)

1 ¼ tablespoon olive oil

¼ teaspoon garlic powder

¼ teaspoon onion powder

¼ teaspoon salt

¼ teaspoon black pepper

Directions:

1) Pre-heat oven to 375 degrees

2) Remove the outer leaves from brussel sprouts, save the dense portion of the sprouts for roasted side dish

3) Toss outer leaves with olive oil, garlic powder, onion powder, salt and pepper

4) Lay out leaves, in single layer, on baking sheet

5) Place in oven for 15 mins, or until golden brown

6) Turn leaves over, after 7 minutes


NUTRITIONAL INFORMATION: Serves 4, Calories: 59 Carbohydrates: 6g, Total Fat: 3.75g, Saturated Fat: .5g, Dietary Fiber: 2g, Protein: 2g.

References:
National Fiber Council
USDA Dietary Guidelines for Americans

Sunday, October 2, 2016

PUMPKIN PIE DIP

Ingredients
1 ¼ cup plain, nonfat or low fat Greek Yogurt
¼ cup fat free cream cheese, softened
1/4 cup powdered sugar
1 cup canned pumpkin pie filling
1 teaspoon cinnamon
½ teaspoon nutmeg
½ teaspoon ground ginger
Fresh apple or banana slices, 
graham crackers (check labels to avoid hydrogenated fat free  crackers)



Directions
Using an electric mixer, beat cream cheese and sugar together on medium until smooth.

Add pumpkin and spices, beating well.  Fold in Greek yogurt.

Each serving provides an excellent source of vitamin A and C, folate, fiber, potassium and magnesium.

Cover and chill for 8 hours. Serve with green apples or banana slices or graham crackers.

NUTRITION INFORMATION: Serves 12. Calories: 90, Carbohydrates: 15g, Total Fat: 1 g, Saturated Fat: 0.9g, Dietary Fiber: 2g, Protein: 3g.