Monday, July 13, 2009

Brussel sprouts and spinach and broccoli... oh my

Here are some clever ways to add veggies to your diet...especially if you have picky kids at home.

Tips to Meal Planning Vegetables

    In general

    • Select vegetables with more potassium, such as sweet potatoes, white potatoes, white beans, tomato products (paste, puree, and low-sodium juice), beet greens, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split peas.
    • Select dark-green vegetables, such as broccoli, spinach, kale, romaine lettuce, and orange vegetables such as carrots, sweet potatoes, pumpkin, and winter squash.
    • Prepare meals with more fresh ingredients. Most sodium in the food supply comes from packaged or processed foods.
    • Use low-sodium or no salt added canned vegetables or frozen plain vegetables. If participants want to add a little salt, it will likely be less than the amount in the regular canned product.

    At meals


    • Serve oven-roasted, not fried potatoes, hash browns or potato/egg frittatas.
    • Add chopped zucchini, spinach, tomatoes, or onions to scrambled egg substitute or egg whites.
    • Serve low-sodium, 100% vegetable or tomato juice.
    • Incorporate shredded vegetables like carrots or zucchini into quick breads and muffins.


    • Plan some meals around a vegetable main dish, such as a vegetable stir-fry or soup. Then add other foods to complement it.
    • Try a main dish salad for lunch.
    • Add a multi-vegetable, green salad to dinner.
    • Incorporate shredded vegetables like carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.
    • Include chopped vegetables in pasta sauce or lasagna.
    • Add protein-rich white bean puree to tomato sauce.
    • Choose pureed, cooked vegetables, such as potatoes, mashed parsnips or carrots, to thicken stews, soups and gravies. These add flavor, nutrients, and texture.
    • Use vegetables in soup (kale, spinach, vegetable medley) during winter.
    • Serve a low-fat or fat-free salad dressing with raw broccoli, red and green peppers, carrot or celery sticks or cauliflower.
    • Use dark leafy greens in salads, rather than iceberg lettuce. Add color to salads by adding baby carrots, shredded red cabbage, or spinach leaves.
    • Include in-season vegetables for variety through the year.
    • Serve cooked dry beans or peas in flavorful mixed dishes, such as chili or minestrone soup.
    • Offer fruits as desserts.

Action Guide for Healthy Eating


Wednesday, July 8, 2009

Does it get better than this?

Is there anything better then sitting outside on your patio, a nice breeze keeping you at a perfect temp, the birds singing away..... and a scrumptious meal of hamburger, watermelon, corn on the cob (peaches and cream of course), and maybe a little homemade ice cream to seal the deal. Yeah... no.
My favorite meal in my favorite setting.

Try making your hamburgers leaner by mixing 90% or higher lean ground beef with ground turkey breast (has to be breast, not just ground turkey). Mix a little olive oil and chili sauce into them to help keep them moist while grilling away.

My new found favorite food item is Arnold select Sandwich Thins. Choose the whole wheat version. Less calories, more nutrients, same great taste!

Enjoy summer and the wonderful foods it has to offer!
no I'm not talking about corn dogs, funnel cakes, and fried twinkies at the Iowa State Fair
I'm talking about watermelon, muskmelon, corn, green beans, tomatoes and the list goes on!

Until next time,
Look good, feel good, do good

Sara B

Thursday, July 2, 2009

Avocado Deviled Eggs-A yummy side to bring to your 4th party!

I made these unique, healthy deviled eggs the other day and they were a hit!
Give them a try!

Avocado Deviled Eggs
10 large eggs (although I used 12)
1/4 c fat free mayo or plain yogurt
1 T lime juice
1 tsp wasabi paste (I did not include this...not a big wasabi fan..too hot)
1/4 tsp salt
pinch of fresh ground black pepper
1 plum tomato, seeded and finely chopped
1 scallion, finely chopped
1 serrano chile, seeded and minced
1 firm-ripe Hass avocado, halved, peeled, pitted, and diced

hard boil the eggs, cool, and cut in halve. Scoop the yolk into a boil. Mix mayo, lime juice, wasabi, salt, and pepper into bowl with a fork until smooth. Fold in tomato, scallion, chile pepper. Lastly, fold in avocado and spoon into halved egg whites.
Serve and enjoy!

Healthy tidbit: Avocado's are a good source of monounsaturated fats (good for the heart) and pack in about 60% more potassium than a banana.

Until next time...
Look good, feel good, do good