Looking for fertility tips, pregnancy pointers or help with feeding your baby or toddler a nutritious diet? Check out the Fresh Start Mama section just for you.
For each of the following real food salad dressing recipes, the ingredients are simply guidelines. Experiment with the amounts of each ingredient until you find your favorite homemade dressing!
Creamy Caesar-Style Dressing:
About 1/3 cup plain Greek yogurt
2 tablespoons fresh lemon juice
3 tablespoons grated Parmesan cheese
Dash of Worcestershire sauce
Minced garlic (to taste)
Fresh Vinaigrette:
Olive oil (make a lower-fat version by replacing some oil with vegetable stock)
Any vinegar, such as balsamic, champagne or red wine vinegar
Blend the following dry ingredients. Keep this master mix on hand in your pantry or spice cabinet. When you need to whip up some fresh homemade Ranch-style dressing, mix 1 tablespoon of mix with 1/2 cup of low fat yogurt or sour cream.
Fat: Two tablespoons of dressing can have as much as 200 calories and 20 grams of fat. However, since most dressings are plant oil based, much of that fat is the healthier unsaturated type.
Avoid fat free dressings. First, they often contain sugar or additives to make up for the flavor, thickness and mouth feel of the fat. Plus, your body needs fat to absorb fat soluble vitamins, such as vitamins A & K, as well as the phytonutrients (specifically, carotenoids) found in the very greens & vegetables with which you’re making your salad. (Of course, other toppings, such as nuts or olives, can contain the fat necessary for absorption of these nutrients.)
Sodium: “Light” dressings tend to be higher in sodium; refrigerated dressings tend to be lower in sodium.
Creamy vs. vinaigrettes: Vinaigrettes are NOT necessarily lower in fat & calories than creamy dressings. It depends on which type of oil, and how much, they are made with. But people tend to use less, so it often does end up being a better option.
When eating a salad at a restaurant:
Order dressings on the side.
Dip the fork in your dressing first, then your salad OR…
Grab a fork full, then dip the edge.
When eating a salad at home:
Dress your salad simply with a small amount of high quality extra virgin olive oil, which contains heart-healthy monounsaturated fats and antioxidants + a favorite vinegar, or even a spritz of citrus juice. Good oils & vinegars (such as balsamic, champagne or red wine vinegars) are great pantry staples to keep handy. Try adding ground pepper or fresh or dried herbs.
If using a premade or store bought dressing, thin out the dressing. Use low fat milk or plain yogurt for creamy dressings, vinegar & water for vinaigrettes.
Dress your salad in the serving bowl before taking it to the table. People tend to pour more dressing on individual salads.
Whip up a homemade dressing (it’s quicker & easier than you think). Stay tuned for four healthy, real food recipes…
As featured on the Charlotte Today show (April 2012):
Perhaps your local farmers’ market is about to open or your CSA harvest is around the corner. Or maybe you’ve signed up for one of the produce delivery options. One thing’s for sure: it’s almost salad season! Get creative, and top those healthy greens with vegetables, fruits, and lean protein to make your salad even more nutrition-packed.
DO top your salad with:
As many vegetables as possible—fresh, steamed, or even roasted; veggies seem to have lost their spotlight on salads (replaced by cheeses, nuts and dried fruits), but thankfully are coming back in a big way!
Fresh fruits, such as apples, grapes, Mandarin oranges or berries
Grilled chicken, salmon, shrimp, or lean strips of steak
Beans
Organic (non-GMO) tofu
Cottage cheese
Hard-boiled egg
Avocado
Nuts
DON’T sabotage your salad with:
Chinese noodles, fried noodles or even crumbled ramen noodles
Tortilla strips or fried tortilla bowls
Antipasti-type toppings, such as salami or pepperoni
Bacon bits
Fried chicken or shrimp
Premade salads smothered in mayonnaise or dripping in oil
Dried fruits (such as some cranberries) that may have been coated in oil, sugar, or corn syrup
Nut “toppings” that have been coated in oil, sugar or corn syrup
Too much dressing (stay tuned for an upcoming post on how to dress your salad the healthy way)
Try these salad swaps instead:
Instead of iceberg lettuce, try baby spinach, spring mix (also known as mesclun greens), romaine, arugula, or other greens.
Instead of fried chicken, try leaner protein choices, such as those listed above. (Fried chicken on a bed of iceberg lettuce is not a salad.)
Instead of croutons (unless you make your own with whole wheat bread + olive oil), try a small amount of slivered almonds, chopped walnuts or sunflower seeds. Nuts and seeds are higher in calories, but rich in good fats.
Instead of blue cheese or shredded cheddar or mozzarella, try grated hard cheeses such as parmesan or Romano cheese, crumbled feta, or goat cheese. Cheese is a good source of calcium & protein, but also contains sodium & saturated fat, so watch your portions.
Instead of dried fruit, try fresh fruit.
Instead of high fat, high sodium savory toppings like bacon, salami or pepperoni, try green or kalamata olives.
Have fun this salad season creating new greens-based delicacies. Combine vegetables, fruits, lean protein and other toppings to create your own unique salad concoction.
Have you read the label on a can of cream soup lately? Not only are cream soups full of sodium, but also MSG, less-than-healthy oils, and potential allergens such as wheat & soy. So what to use instead when your recipe calls for cream of chicken (or other flavor) soup?
Make a master mix of DIY homemade Cream of Anything Soup & store it in your pantry. It’s a healthier way to make cream soups, as well as a money and space saver! Here’s how:
DIY Homemade Cream of Anything Soup Master Mix
Ingredients (blend all of the following & store in an airtight jar):
3/4 cup cornstarch (preferably organic, so it would be non-GMO)
4 tablespoons dried minced onions
1 teaspoon dried basil
1 teaspoon dried thyme
1 teaspoon ground pepper
When you need a cream soup:
Add 1/3 cup dry soup mix to 1 1/4 cup water in a small saucepan. (I write the recipe with a dry erase marker on the lid.)
Add a packet of broth concentrate to the saucepan (chicken, beef or veggie). (Broth concentrates are a healthier choice than bouillon, as well as take up less space in your pantry—and use less packaging—than store bought broths in tetra packs. I use Trader Joe’s brand. Better yet, make your own stock.)
Simmer until thickened.
Alternative: you could also replace the water + broth concentrate with homemade or store bought broth or stock.
Ah, Pinterest. If you haven’t joined, here’s what you’re missing: it’s FULL of good ideas. And you might find yourself a touch addicted—and wondering where the last hour went—once you start clicking around.
One of my first repins was from Glorious Treats. It is a recipe for homemade chocolate syrup (think the Hershey’s stuff, but without the high fructose corn syrup, preservatives, artificial flavors & packaging). I couldn’t wait to try making it, since my preschooler has just recently discovered chocolate & “strawberry” milk, thanks to a commercial.
Homemade Chocolate Syrup
Ingredients (use organic ingredients when available):
1 1/2 cups sugar
3/4 cup unsweetened cocoa powder (preferably fair trade)
1 cup water
dash salt
1 teaspoon vanilla
Method:
In a small saucepan, add sugar, cocoa, and salt. Whisk together gently.
Add water. Bring mixture to a gentle boil, stirring occasionally.
Reduce heat and cook 1 minute.
Remove from heat and add vanilla.
Cool. Store in the refrigerator.
For delicious chocolate milk, add 2 tablespoons chocolate syrup to 8 oz of milk. (Heat for hot chocolate.)
For a chocolate milk shake, combine 1 cup cold milk, 1/4 cup chocolate syrup and 2 cups of vanilla ice cream to a blender. Blend.
This syrup would also make a delicious dessert garnish or ice cream topping.
Recipe source: Better Homes and Gardens New Cookbook, 1968.
I like simple breakfast ideas for when we have house guests. Bonus if they’re healthy. Even better if they’re make-ahead. That way, we can focus on relaxing & enjoying our company in the morning.
Bread pudding for breakfast? When it’s made like this, with whole grains, apples, flaxseed, eggs, & walnuts, why not? This one’s perfect with a good, strong cup of French roast coffee.
This recipe is adapted from the Meal Makeover Moms (published in a recent issue of Kiwi Magazine). The ingredients are only guidelines—have fun experimenting with different spices, nuts & dried fruits. Or try maple syrup or honey in place of the brown sugar.
Slow Cooker Whole Wheat Bread Pudding with Apples and Walnuts
Ingredients (use organic ingredients when available):
4 eggs, beaten
1/2 cup brown sugar
2 cups 1% milk
2 teaspoons flaxseed, ground (I add more, since it blends in so well)
1 teaspoon butter, melted
1/2 teaspoon vanilla extract
1/4 teaspoon nutmeg (I also add cinnamon)
8 slices cinnamon swirl bread, cut into cubes (I make half of it whole wheat bread)
2 apples, cubed (I leave the skins on)
3/4 cup walnuts, chopped
1/2 cup golden raisins (I use golden & regular raisins)
Make-ahead Method:
Coat your slow cooker with cooking spray.
In a large bowl, beat the eggs, then whisk in the brown sugar.
Stir in milk, flaxseed, butter, vanilla, & spices.
Add in raisins & walnuts.
Stir in bread & apples, until moistened.
Pour into slow cooker.
Store in refrigerator, until ready to cook.
Cook on high for 2 1/2 hours or low for 4 hours.
Serve warm, either alone, or with milk, whipped cream, or even vanilla ice cream!
Maybe your pie crust is just perfect the way it is. If so, enjoy every morsel of that piece of pie this Thanksgiving. But if you’re looking to tweak your pie crust recipe to make it a little healthier or allergy-friendly, read on. (Many of these tips are courtesy of Chef Kyle Shadix, MS, RD & author Roberta Duyff, MS, RD, FADA, CFCS.)
Fixing the Fat: A pie crust’s flakiness is usually due to vegetable shortening (full of trans fats) or saturated fat-laden animal fat or butter. Use trans fat free vegetable shortening instead, but you may need to add a little more flour. Or just replace half the fat with the trans fat free version.
Whole Grain How-To: Be sure to use whole wheat pastry flour. Not ready to go all whole wheat? Try replacing only half your flour with whole wheat. Duyff also suggests adding ground oats (substitute in a 1:1 ratio from some of the flour) to add tenderness & a nutty flavor.
Going Gluten-Free: Look for gluten-free store bought crusts or search for recipes using other flours. Here’s a gluten-free pie crust recipe using potato starch, tapioca & millet flours, and almond meal.
Vegans at your table? Look for a vegan margarine & an eggless recipe. This egg-free pie crust recipe is from Whole Foods.
Need a recipe for a healthier pie crust? This one from Perry’s Plate uses whole wheat pastry flour & butter instead of shortening (& also includes some beautiful photos).
If you have a way that you’ve changed your pie crusts or already have the just-right recipe, please leave a comment!
I’ve been talking about leafy greens (spinach, kale, mustard greens, Swiss chard, etc.) a lot lately. They are abundant in spring and fall. They’re in a class all their own when it comes to nutrition—full of vitamins, minerals, antioxidants and fiber. We know we should eat more of them, but sometimes, it’s just hard to find new, fresh ideas for how to fit them into your daily meals. What to do with leafy greens besides sautéing them with garlic?
My new favorite way to prepare leafy greens is to make a quick frittata. (A frittata is an egg-based dish, like an open-faced omelet or a crustless quiche). This has been a quick, protein-rich lunch & dinner in our house. In addition to being a 20-minute dinner that even your kids will eat, one of the best parts is that it’s a one-pot wonder—besides your cutting board, you’ll dirty only one pan. Try it for brunch this weekend with a side of sliced pears.
Frittata with Fresh Greens, Caramelized Onions and Parmesan Cheese
Ingredients (use organic ingredients when available):
Olive oil
1 T butter
1 onion, sliced
2 T sugar (optional)
Fresh leafy greens (spinach, kale, arugula or mustard greens work well)
12-16 eggs, beaten
Milk
Grated parmesan cheese
Method:
Preheat oven to 350o.
Heat the olive oil & butter in a sauté pan.
Add the onion & sugar (if using). Stir occasionally while it caramelizes on low heat.
Add washed greens to the pan, covering over the onions. Don’t stir.
Close the lid for a few minutes until the greens have wilted. In the meantime…
In a separate bowl, beat the eggs with the milk & season with salt/pepper to taste.
Pour the egg mixture over the greens. Don’t stir.
Cook over medium heat until the sides begin to set (about 4 minutes).
Sprinkle with parmesan cheese.
Transfer the sauté pan to the oven, and bake for 10 minutes.
You’re sick of sautéed greens, and you want to try something new.
You’re looking for ways to get more iron, fiber, or phytonutrients in your diet.
You need ideas for quick & healthy after school or post-workout snacks.
You’re looking for an easy, nutritious breakfast idea that you can take on the run.
Green Smoothies or Popsicles
Ingredients:
1 cup (approximate) low fat milk
1 cup (approximate) low fat plain yogurt (you can use vanilla if you prefer sweeter smoothies)
Baby spinach and/or kale (Plenty of it. Baby spinach especially will blend right in…you’ll hardly notice it. So use a lot of it!)
Frozen mango chunks (available at many grocery stores, including Trader Joe’s & Target)
1 banana
Method:
Put all ingredients into a blender & blend. (Or, use a hand stick immersion blender & blend it right in the yogurt container.)
Pour into a glass & enjoy!
Variations:
My daughter loves chocolate green smoothies. Use chocolate almond milk as half your milk. Or, add some chocolate syrup. Check out this recipe for homemade chocolate syrup that’s free of high fructose corn syrup and artificial flavors.
Add natural peanut butter (& omit the mango). This is a great way to boost calories & healthy fat.
Looking for the perfect breakfast smoothie? Add uncooked oatmeal.
Green smoothies are a great way to use up other veggies, frozen or not. Try tossing in broccoli, carrots, or even beets. (When I added beets, my daughter called the popsicles her “purple ice cream”!)
You may have to "start ‘em young" on green smoothies. If your older kids won’t drink them, simply because their green, add frozen blueberries.
Add avocado for extra creaminess & an extra serving of monounsaturated fat. (Keep in mind that fat helps your body absorb certain vitamins.)
Using a popsicle maker, make popsicles out of the green smoothies for a healthy frozen treat that’s (almost) waste-free. No artificial colors or flavors either. (Have you read the back of a box of popsicles lately?) When frozen, store them individually wrapped in snack-size Ziploc bags. Keep the used, empty bags in the freezer & reuse them.
As featured on the Charlotte Today show (March 2012):
While many are spring cleaning their homes, they’re also interested in spring cleaning their bodies. So around this time of year, as well as after the Holidays, I often get asked about detox diets. While I don’t think that an extreme type of detox that uses excessive supplements, laxatives, etc. is safe (let alone enjoyable), a gentle “cleanse” using clean, whole foods, while cutting out the junk, certainly can’t hurt. So if you’re interested in giving a detox diet a try this spring, read on.
A few general detox guidelines:
Begin a detox on the weekend (or a day off), so that you can find adequate time to shop & prepare the foods you’ll be enjoying. Or, consider having your fruits & vegetables delivered to you around the time you plan to start your detox. Don’t forget about your farmers’ market or local CSA as a great source for fruits, vegetables & other products.
Choose a timeframe that works for you—3 days, 5 days, even a week. Do your best to pick a time that you know you won’t have excess stress (where you may be tempted to reach for excess caffeine) or a lot of social events (where you may be tempted to reach for that glass of bubbly or cupcake).
Select organic foods when possible. But this doesn’t have to become a financial challenge or a scavenger hunt to several stores. Start with buying the Dirty Dozen fruits & vegetables organic if you can find them.
Don’t worry much about the amounts of what to eat or calorie-counting. Just eat a variety of the whole foods suggested below, when you’re hungry for meals or snacks. This is not a fast.
Sip on plenty of filtered water. You can make it more spa-like by adding lemons or limes, cucumbers or even raspberries. You may also want to sip on herbal teas, or even one of the detox teas on the market (please be sure to avoid these if you’re pregnant or breastfeeding, or if they’re otherwise contraindicated in your case). Increased fluid intake is especially important as you are increasing your fiber intake (found in fruits, vegetables & whole grains).
Plan on light exercise during your detox, such as walking or yoga.
You may choose to continue with your daily supplements (such as a multivitamin/mineral, calcium + vitamin D, and fish oil) or resume taking them after your detox. Additional supplements, although often included in some detox diets, aren’t absolutely necessary. You’ll be getting plenty of vitamins, minerals, antioxidants, and fiber from your increased intake of whole fruits, vegetables & grains.
What NOT to eat or drink during a detox:
Caffeine (this includes coffee, tea, sodas, energy drinks, etc.). I would not recommend going cold turkey on giving up caffeine. The headaches you’ll experience within a day are only a preview to the muscle aches that may come in a few days. Instead, begin to wean yourself off by cutting half of your cup of coffee with decaf, and so on.
Alcohol
By avoiding as many processed & packaged foods (including condiments) as you can, you’ll be cutting out:
Trans fats (will show up on a label in the ingredients list as ‘partially hydrogenated’ oil)
Added salt
Added sugars
Artificial sweeteners
Additives/preservatives
Some detox advocates also recommend avoiding:
Meat
Eggs
Dairy
Wheat
Soy
What TO eat during a detox:
Vegetables: any & all; be sure to include leafy greens, broccoli & cabbage, as well as artichokes & beets
Fruits: any & all; be sure to include berries & melons
Grains, including oatmeal (unless cutting out gluten), brown rice, millet, amaranth, teff & quinoa
Beans
Nuts & seeds, but opt for raw & unsalted (some choose to avoid peanuts & peanut products)
Dairy substitutes, such as rice milk, almond milk & coconut milk (watch for artificial flavors & excessive sweeteners)
Try to enjoy the experience. Experiment with a new vegetable, grain or herb. Play around with some of your recipes, or try out a new one. Pay attention to changes in your body, including your skin & energy level. Maybe this detox will be just the Fresh Start you’re looking for, and one of these suggestions will become a lifestyle change for you. (You may never go back to that diet soda.) If so, let us know in the comments!
While you’re detoxing your diet, don’t forget about your home & work environment. Consider your exposure to chemicals including smoke, fertilizers, artificial fragrances, cleaning products, body care products and those leached from plastics. Stay tuned for tips on cleaning up those areas too.
So why aren’t most of us reaching this goal of two servings a week? Some choose to avoid fish due to the taste or the perceived difficulty in preparing it. But there are two main issues with fish that seem to cause the biggest confusion & hesitancy when choosing fish: the health risks of eating contaminated fish, and the environmental impact of fish farms & overfishing. So what kind of fish is safe to eat, while being environmentally responsible?
First, for children & women of child-bearing age, mercury levels are especially important. The Environmental Protection Agency (EPA) and the Food & Drug Administration (FDA) GotMercury.org offers an online mercury calculator. While most varieties are safe, swordfish, shark, king mackerel and tilefish should absolutely be avoided. But I don’t know many people that regularly enjoy these fish anyway. More commonly enjoyed, however, is white albacore tuna, and that should be limited to 6 ounces per week.
Salmon is often a go-to fish for people, when eating out or grilling at home. While farmed salmon is cheaper than wild, it is not a better option. Nutritionally, farmed salmon has less protein and more fat (but not the omega-3 type), and can also be contaminated with pesticides & antibiotics used in crowded salmon cages. Environmentally, producing & eating farmed salmon does not protect the dwindling wild salmon stock, as it is believed to, and is far from energy efficient. When you can, choose wild Pacific salmon (from Alaska or Washington). Canned "pink" or "red" salmon is often this type, and is much more affordable than fresh wild salmon. (See below for an easy, healthy recipe using canned salmon.) Here’s a summary of best salmon choices from Seafood Watch. Note: as of now, there is no such thing as organic salmon!
The bottom line is: using these tools & or others like them, make the best choices you can, whether you’re selecting from the restaurant menu, the fish counter, or the grocery store freezer. And for most people, especially those with heart disease, the health benefits of fish outweigh the risks. Finally, if you’re just not going to be able to increase the amount of fish in your diet, or have heart disease, consider a fish oil supplement as a good source of omega-3 fatty acids.
So how can you incorporate more wild salmon into your diet, easily, affordably, and enjoyably? Here’s a quick & healthy recipe from two registered dietitians over at the Meal Makeover Moms.
Corny Salmon Cakes
Ingredients:
Two 5-ounce cans boneless, skinless pink salmon, drained and finely flaked
3/4 cup dried bread crumbs, divided (I used panko for extra crunch.)
2/3 cup shredded reduced-fat Cheddar cheese
2/3 cup frozen corn kernels, thawed
1/4 cup light mayonnaise
1 large egg, beaten
1 tablespoon Dijon mustard
1/4 teaspoon reduced-sodium Old Bay Seasoning
1 tablespoon canola oil
Method:
Combine the salmon, 1/2 cup bread crumbs, cheese, corn, mayonnaise, egg, mustard, and Old Bay Seasoning in a bowl and mix until well combined.
Shape the mixture into 8 patties (a generous 1/4 cup each) and coat with the remaining 1/4 cup bread crumbs.
Heat half the oil in a large nonstick skillet over medium-high heat. Cook the patties until the bottoms are golden brown, 5 minutes. Flip the patties, add the remaining oil, and cook until golden brown, an additional 4 to 5 minutes.
I serve them as sandwiches, on whole wheat buns. Optional: homemade tartar sauce (light mayo + sweet relish).
It’s National Nutrition Month! This year, we’re celebrating the theme Eat Right with Color, encouraging everyone to plan a diet that features all the colors of the rainbow. Following are six tips from the Fresh Files to help you do just that:
I had a box of Trader Joe’s organic red quinoa in my pantry for far too long. As part of a pantry challenge to use up as much as possible, I finally turned the box around and read the suggested recipe for Black Bean, Roasted Corn & Avocado Salad. It turned out to be easy, delicious & very nutritious! Even my toddler gobbled it up (I set some aside before I tossed it with the dressing, just in case).
While not technically a grain, quinoa is a good source of complete protein, is gluten-free & high in fiber, and very quick to prepare. It has a mild, nutty flavor with a slightly crunchy texture that blends well with other foods, especially leafy greens. It’s also rich in folate, iron, magnesium and zinc.
Black Bean, Roasted Corn & Avocado Salad
Ingredients:
1 cup red quinoa, cooked in broth*
2 cups chicken or vegetable broth (I used one pouch each of Trader Joe’s broth concentrates…a great product!)
1-15 oz can of black beans, drained & rinsed (I used pinto beans I had in the freezer.)
2 cups roasted corn kernels (I used the Trader Joe’s frozen organic sweet corn.)
1 avocado, cut into 1/2 inch pieces
1 pint grape tomatoes, halved
1/2 cup red onion, diced
3/4 cup Trader Joe’s Cilantro Dressing (I made a homemade vinaigrette of olive oil, white vinegar, lemon/lime juice, garlic, chili powder & sugar.)
Method:
Cook quinoa with broth according to package directions*. Combine beans, corn, avocado, tomatoes & onion. Toss with dressing. Serve over cooked quinoa.
*If you’re using bulk quinoa, cooking directions are: 1 cup quinoa + 2 cups water or broth; bring to a boil, then simmer until all water is absorbed (about 12-15 minutes).
You’ve heard of CSAs (Community Sustainable Agriculture). What better way to eat a variety of produce that’s local and in season? Many people find that a benefit of CSAs & farmers’ markets is that they’re introduced to new fruits & vegetables, and end up seeking ways to use them. And variety, especially of fruits & vegetables, is an important component of a healthy, nutritious diet.
Another option to get fresh, often organic & seasonal, produce year-round is home delivery. Either a subscription or one-time service, the best of your area or beyond can be brought right to your door. You choose the box size that fits your needs, and a different selection will arrive each week. Most come with descriptions of the varieties you’ll receive, as well as suggested recipes to best use the vegetables, fruits & herbs. Some offer other items for delivery as well, including coffee, milk & dry goods.
Here are a few home produce delivery sites to check out:
Chances are, you’ve heard about genetically modified organisms (GMO), and that it’s best for us, and the Earth, to avoid them. But that’s not very easy to do considering they’re, well, everywhere. So how to avoid GMOs while food shopping and eating out?
Have you read the back of a light yogurt container lately? It’s hard to believe what you’re paying for. Even worse if you’re opting for the kind that comes with granola or cookie topping. And how much did that "healthy" snack cost?
Consider trying this instead. You’ll need:
6 reusable glass bowls with lids. These are six ounces in size, which happens to be the suggested serving size for yogurt. Glass is one of your safest, greenest food storage options. It will last forever, and easily washable in the dishwasher.
1 bag of wild frozen blueberries (you’ll use only a fraction of the bag, leaving plenty leftover for smoothies & to top your morning oatmeal). Opt for wild when you can, due to the even higher antioxidant level. Also, blueberries are not on the Dirty Dozen list, so no need to make them an organic priority.
1 32-ounce container of plain, low fat yogurt (preferably organic). You can also choose fat free, but I find low fat more satisfying.
In minutes, you’ll have six perfectly-portioned, convenient to grab on-the-go, low-cost, eco-friendly containers of yogurt. Store them in your fridge as you would individual yogurt containers. Perfect for kids & babies too (most babies love plain yogurt; it’s safe to introduce at 9 months of age).
Of course, you can use any frozen fruit instead of blueberries (or whatever fresh fruit is available at your CSA or Farmers’ Market), and you can even sweeten it with a little sugar (consider organic, fair trade when possible, available at Costco), honey or pure maple syrup. Or stir-in all-fruit preserves, apple butter, or even cocoa powder.
What’s in each bowl: organic milk, wild blueberries, pectin (from fruit), and probiotics ("good" bacteria with a lot of benefits). A snack that’s full of good nutrition–protein, calcium, vitamin D, fiber, and antioxidants–and only 90 calories (without added sweetener). All for $0.61 per bowl.
What’s NOT in there (that IS in many "light" yogurts): high fructose corn syrup, modified corn starch, gelatin, artificial sweeteners, preservatives, artificial colors. Most cost well over $1 each, complete with unnecessary packaging.
That big cardboard canister is often overlooked. But at $2-3 for 30 servings of whole grain goodness (& in a recyclable package too), it shouldn’t be. Oatmeal is a cheap, quick, and healthy breakfast (cholesterol-lowering fiber included) for adults & kids. And what a cozy start to a fall or winter morning.
Too boring? Here’s how to spice it up, while also boosting nutrition (such as calcium, iron, omega-3s, fiber and antioxidants):
Replace all or half the cooking water with milk (cow’s, soy or almond).
Add nuts: walnuts (often available pre-chopped as "baking pieces"), slivered almonds or Brazil nuts (for the selenium; aim for no more than 2/day).
Sprinkle on groundflaxseed (if you buy pre-ground, store in the fridge/freezer; otherwise, grind fresh in a coffee grinder).
Add dried fruit, such as raisins, Craisins or dried cherries. Or try dried peaches or apples.
If you like your oatmeal sweeter, add a touch of honey, pure maple syrup or brown sugar (preferably organic).
Make it festive with spices. For a taste of fall, replace half or all of the cooking water with apple cider. Add cinnamon, pumpkin pie spice, or apple pie spice. Around the Holidays, top with a splash of all-natural egg nog & sprinkle with nutmeg.
Are you someone who eats breakfast on the run (or worse, not at all) & need your morning meal to-go?
Try making a large pot of oatmeal on Sunday (don’t forget to add your mix-ins), then store it in the fridge in a glass bowl. Each morning, heat up a scoop of the oatmeal in a small glass bowl in the microwave, transfer it to your travel mug and enjoy it on your commute to work or school, or once you get to your desk (it will stay warm).
Not only does oatmeal like this beat other convenience breakfasts (granola bars, cereal bars, breakfast drinks) when it comes to nutrition (& you get none of the additives), it’s a money-saver too. For the price of one to-go oatmeal from a coffee shop or an energy bar or two, you can pay for your breakfast for a whole month, and with a lot less packaging to throw away too.
What else to do with oatmeal?
Add it to smoothies (try low-fat milk + low-fat vanilla or plain yogurt + a banana + peanut butter + oatmeal).
Mix in to meatloaf or burgers, instead of bread/cracker crumbs (3/4 cup per pound of ground beef or turkey).
Top peach or apple crisp, or add toasted oats to salads or other desserts (to toast, bake at 350 degrees until golden brown).
Make a spread of oats + your favorite nut/seed butter + honey; spread on whole-grain crackers or apple slices.
We’ve all heard how good omega-3 fatty acids from fish are for us, but chances are, your diet doesn’t contain enough. This is one area where it’s tough to get everything that your body needs from food alone.
Omega fatty acids (EPA, DHA & GLA) offer a myriad of health benefits: they fight pain, inflammation & heart disease; help alleviate depression, optimize body fat metabolism, help ensure a healthy pregnancy, balance hormones, help with skin, hair & nail problems; improve behavior, focus & learning in children; and fight arthritis while helping keep joints healthy.
So how to choose a fish oil supplement? Which fish oil supplement is best? Here’s what to look for:
A blend of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Most research done on the benefits of fish oil has used both types of fatty acids, so be sure the supplement facts label lists both. Aim for about 1000 mg (EPA + DHA) per day. (If, however, you have high triglycerides, the American Heart Association recommends 2-4 grams per day.) Read the supplement facts label; the dose of your particular brand may vary to achieve this amount.
Fish oil from small fish species, such as anchovies, sardines, menhaden or jack mackerel (or a combination of any of these). Small fish have less accumulation of contaminants. Check the ingredients list on the bottle.
"Moleculary distilled" is on the label. This ensures that the fish oil contains as little contaminants, such as PCBs or mercury, as possible.
Additional omega-6 and/or omega-9 fatty acids are not necessary; these are plentiful in most diets.
flickr: Stephen Cummings
Most fish oil supplements will also contain an antioxidant, such as d-alpha tocopherol (vitamin E), to help prevent the fish oil from going rancid. It’s best to store fish oil supplements in the refrigerator to help prevent this as well. (If you get fishy burps after taking fish oil supplements, it’s most likely rancid. If you tend to get an upset stomach when taking fish oil, consider taking it at night.)
Check the Environmental Defense Fund for the safest options. My favorite? Nordic Naturals. After many years of both recommending and taking them myself, I’m excited to be a representative for Nordic Naturals supplements (the Professional line). There’s a full line of high quality options for adults, kids, babies, and even pets. (Vegan choices available too!)
If you’re interested in finding out what they can do for you, contact me to schedule your complimentary supplement consultation (via phone, email or in person) to figure out what supplements you may need (& which ones you don’t)! And be sure to check out & ‘Like’ the Fresh Start Nutrition Facebook page to watch for specials (as well as other nutrition & wellness tips, recipes & articles).
If you enjoy fish & would rather stick with food instead of supplements as your source of omega-3 fatty acids, check out this fish buying guide and salmon recipe.
According to Barbara Kingsolver’s Animal, Vegetable, Miracle, if every U.S. citizen ate just one meal a week (any meal) composed of locally & organically-raised meats & produce, we would reduce our country’s oil consumption by over 1.1 million barrels every week.
Want to become a locavore & give the 100-mile diet a try? Find a farmers’ market or community sustainable agriculture (CSA) near you.
Many offer organic produce, but if not, purchasing local produce can be just as good (if not better) for our environment. (Do you really want organic green beans from China anyway?)
If you can’t go all organic when buying your produce, only choosing to buy the “Dirty Dozen” fruits & vegetables as organic will really cut down on the pesticides you consume. It’s a great place to start (& a money-saver too).
Here are the fruits & veggies to buy organic when you can, in order of priority:
Peaches
Apples
Bell Peppers
Celery
Nectarines
Strawberries
Cherries
Kale
Lettuce
Grapes (imported)
Carrots
Pears
Check out the Environmental Working Group’s Foodnews & iPhone app for more info.
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If you can’t go all organic when buying your produce, only choosing to buy the “Dirty Dozen” fruits & vegetables as organic will really cut down on the pesticides you consume. It’s a great place to start (& a money-saver too).
