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Interested in a personalized Fresh Start? Check out the Services page. April 30th, 2013 FreshStartRD
Looking for a clean, whole food margarita recipe? Here it is. I’ve never been a fan of margarita (or other cocktail) mixes, not only because of the sweet-and-sour mix taste, but because of their ingredients: artificial flavors & colors, as well as high fructose corn syrup. There’s “skinny” mixes out there now, but I’d rather steer clear of the artificial sweeteners too. Even agave syrup can be just as processed as high fructose corn syrup.
Fresh & Clean No-Mix-Required Lime Margarita
Ingredients
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Juice of 1 fresh lime (a citrus press comes in handy here; roll it on the counter before cutting in half)
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2 shots blanco (white) tequila
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1 shot triple sec
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2 shots water
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1/2 shot simple syrup, more if you like sweeter cocktails (can be made ahead by simmering 1 part water + 2 parts sugar*, then stored in a jar in your bar area
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Ice
Method
- Add all ingredients to a cocktail shaker & shake.
- Pour into a chilled, salt-rimmed margarita glass & garnish with a lime wedge.
- Optional: turn on the Gypsy Kings & report to the hammock.
*I use the organic, fair trade evaporated cane juice, now widely available.
Interested in a personalized Fresh Start? Check out the Services page. March 27th, 2013 FreshStartRD
We all know that sugary drinks are not the best for us. According to a recent study in the British Journal of Medicine, sugar in sugar-sweetened beverages does not induce satiety to the same degree as it does in solid form, which makes overconsumption easier.
Some turn to diet soda as their solution. You’ve seen diet soda in the media again. This is always a hot topic, with studies questioning the safety of artificial sweeteners (aspartame, saccharin, sucralose, etc.) in diet drinks. These are deemed Generally Recognized as Safe (GRAS) by the Food and Drug Administration (FDA). Yet questions still persist about how the consumption of these sweeteners can affect our health—from a possible link between diet soda and heart disease as well as depression, to whether they can really aid in weight loss.
The perception of diet drinks is also a drawback. People turn to these as an alternative to regular soda to cut down on sugar (and its calories). But this can make unlimited diet soda consumption seem "OK" since they have no caloric value. Artificial sweeteners are also much sweeter than regular sugar, so theoretically, over consuming them could heighten a person’s threshold of what sweet really tastes like. Perhaps most importantly, these drinks have no nutritive value, and therefore do not contribute to feelings of appetite satisfaction.
Bottom line: Why take the chance with diet drinks (specifically, the artificial ingredients in them) when you can stick to what you know is really good for you? Avoid the mysteries, the fake taste of artificial sweeteners and the excess packaging & save money too!
Water’s the best beverage to turn to. But if you’re a fan of fizz, add fresh fruit or herbs to sparkling water. Or, try making your own soda at home with your favorite combinations of fresh fruit or pure fruit juice, herbs and sparkling water:
DIY Homemade Soda
Ingredients
- Equal parts water and sugar (2 cups of each makes about 16 oz of syrup)
- Your choice of flavors (fresh/frozen fruit, herbs or spices)
- Carbonated water/club soda (Try a SodaStream!)
Method
- Bring the water, sugar and flavorings to a boil, then simmer for 10-15 minutes.
- Let the mixture cool completely, about 20 minutes.
- Strain the mixture, reserving the liquid. You could also puree the mixture with the fruit, herbs & spices for a more intense flavor.
- Mix a little bit of the syrup with carbonated water and adjust to your desired sweetness.
- Add some ice.
You can store the leftover syrup in squeeze bottle in the refrigerator for later use.
Mix and match any of your favorite combinations and flavorings. Here are some to try:
- Raspberry & mint
- Mango-pineapple
- Fresh lemon/lime or orange with mint
- Cucumber melon
- Cherry Basil
Recipe & research contributed by by Judi Giordano, an aspiring dietitian and culinary graduate.
Interested in a personalized Fresh Start? Check out the Services page. March 13th, 2013 FreshStartRD
We all know the great health benefits of eating fish, but sometimes the environmental risks of purchasing unsustainable fish outweigh those benefits. The solution? Barramundi. It’s a great tasting, easy-to-prepare fish that’s high in omega-3′s and environmentally-friendly.
Barramundi is a member of the sea bass family and a native to Australia and parts of Southeast Asia. It’s relatively new in U.S. markets and is becoming a hot fish in the restaurant industry due to its versatility in cooking and sustainable reputation. The Monterey Bay Aquarium has rated it a "Best Choice" for purchasing due to its sustainability. They have provided these guidelines to consumers for purchasing:
Best Choices: Purchase barramundi caught in the U.S., which are farmed in fully recirculating systems. Australian-caught is another good alternative.
Avoid: Check the label when purchasing, and avoid those imported from Indo-Pacific areas, as these tend to be farmed in open systems. Fish farmed in recirculating systems eliminates the risk of disease transfer and pollution.
Common Names: Asian sea bass, barramundi perch, giant perch, palmer, silver barramundi, nairfish
Barramundi are high in omega-3s, providing 600-800 mg per 5 oz serving, which is comparable to some varieties of salmon (and uncommon in most other varieties of white fish). Barramundi has a sweet, buttery flavor, with a firm, moist texture and large flakes. If you tend to avoid salmon because of its sometimes "fishy" flavor, give barramundi a try! Try it grilled, baked or pan-seared. It goes great with a variety of sauces or spices. Here is a simple and tasty recipe adapted from www.thebetterfish.com.
Barramundi with Lemon Butter
Ingredients
- 4 Barramundi fillets
- 2 tsp olive/canola oil
- 1 tbsp butter
- 1 clove garlic, minced
- 3 tbsp fresh or bottled lemon juice
- A handful of chopped, fresh basil
- Salt to taste
Method
- Saute the garlic in butter for about a minute, until fragrant.
- Stir in the lemon juice and basil.
- Add the salt to taste and remove from the heat, reserving the sauce in a separate dish.
- Coat the fillets with olive or canola oil. Using the same pan, set the heat to high and cook on the first side for three minutes.
- Flip and cook on the other side for 1-2 minutes, or until cooked throughout.
- Spoon the lemon butter sauce over the fillets on a serving dish.
This dish would also pair well with some added olives or capers, diced tomatoes or other blend of fresh herbs. Try grilling it with some fresh vegetables or use it in your favorite fish taco recipe.
This was a guest post by Judi Giordano, an aspiring dietitian and culinary graduate. Stay tuned for more of her upcoming posts on quick and delicious meal ideas, shopping tips, and fresh, eco-friendly alternatives.
Interested in a personalized Fresh Start? Check out the Services page. January 16th, 2013 FreshStartRD
It all starts with reading food labels. They can be your guide to making wise choices for a healthy diet, but only if you know what you’re looking for. Eventually, with practice, you’ll get to the point where you don’t even need to turn the package around—you’ll have a sense of which foods are the best options.
So how to read a food label? First, you’ll want to look at the number of calories in a food, keeping in mind that most people need roughly 2000 calories per day. This can vary widely, of course, based on such factors as size, age, or activity level. But you’ll also want to look at the serving size. If you eat two servings of a food (& who doesn’t?), you’ll need to make sure to double the calories & nutrients info. And look carefully! Some beverages that look to be single-servings actually have 2.5 servings in them, so you would need to multiply the calories you’re drinking by 2.5.
Next on the Nutrition Facts Panel are the nutrients we want to keep to a minimum. Let’s start with cholesterol. It’s found in animal products, such as meats, dairy & eggs, but saturated fat has a bigger impact on blood cholesterol levels than dietary cholesterol does, so you’ll want to keep your saturated fat intake low too. You can do that by choosing skinless white meat poultry and leaner cuts of meat. When choosing ground meat, look for the package with the highest percentage of lean beef. Keep away from trans fats altogether, and here’s the fool-proof way to find them: if the ingredients list contains the word “hydrogenated”, the food contains trans fats.
Keep your sodium intake low—ideally, less than 2300 mg/day. Fruits and vegetables are some of the lowest sodium foods out there, but they’re also great sources of some of the nutrients you want to eat a lot of, such as vitamins A & C. And this brings us to the part of the food label that includes nutrients we should be getting plenty of…
Bone up on calcium. Sources include kale, broccoli, canned salmon & low-fat dairy. Rich sources of iron include meats & poultry, clams & oysters, leafy greens, beans & lentils, dried fruit and fortified cereals. And just about everyone needs more fiber in their diet, so aim for high fiber foods, such as fruits, vegetables (including beans), nuts, seeds & whole grains. Women need at least 25 grams a day, while men need 38 grams.
What are the % Daily Values for? These show you how much of a nutrient you’re getting by eating that food, compared to how much you’re supposed to have. (Looking at the image above, you want the %DVs for the yellow nutrients low, and the %DVs for the blue nutrients high.) These numbers can come in handy when you’re shopping & meal planning. Here’s how…
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You can compare one product or brand to a similar product, such as when you’re comparing the amount of fiber in a breakfast cereal, but first check that the serving sizes are similar.
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Food labels can make nutrient content claims, such as reduced fat, light, or low sodium, a little less confusing. All you have to do is compare the %DV of that nutrient on each product, such as when you’re comparing the amount of sodium in canned soups—no need to memorize terms!
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Use %DVs to balance you’re daily intake. All foods have a place in a healthy diet. So if you DO happen to have a high-sodium food (for example), just read the labels on your other foods & shoot for lower sodium foods the rest of your day to keep your daily sodium intake within recommendations.
Pay attention to protein—it’s easier to get than you may think since virtually all foods except fruit have at least some protein.
While sugar naturally occurs in many foods, keep in mind that added sugar has many names: evaporated cane juice, corn syrup, sucrose, and brown rice syrup, to name a few.
Don’t forget about the ingredients list. Eventually, this might be the first—and only—place you’ll need to look. Look at the first few ingredients, since they are listed in order of amount in the food. For example, when looking for whole grain bread, make sure the first ingredient includes the word “whole”. In most cases, the shorter the ingredients list, the better. Ideally, every ingredient in the list should be recognizable, but keep in mind that some terms just sound complex, but are really rather simple. For example, ascorbic acid is just vitamin C.
So what are these other labels on foods? Facts Up Front is a voluntary labeling program that aligns with the USDA & FDA’s guidelines & regulations. It brings all of these nutrition details to the front of the product in a clean label that’s easy to read & compare. The four basic nutrition keys are: calories, saturated fat, sodium, and sugars. Two additional keys are allowed if the food contains more than 10% of the Daily Value of a nutrient. These might include: fiber, protein, vitamins A, C & D, calcium, potassium, or iron.
What about Guiding Stars? They’ve taken all this information from the Nutrition Facts Panel & ingredients list & used it to rate the nutrition quality of a food. If you’re grocery store has them, use these stars to point you toward foods that have more vitamins, minerals, dietary fiber & whole grains, as well as and less unhealthy fat, cholesterol, sugar and sodium. One Guiding Star indicates good nutritional value, two indicate better, and three Guiding Stars indicate best nutritional value. Over 100,000 foods have been rated, so it’s a fun way to involve the kids in healthy food shopping.
As featured on the Charlotte Today show (January 2013):
Melanie Zook, Registered Dietitian & Owner/Founder of Fresh Start Nutrition: How to Read Food Labels & Make Healthy Choices While Grocery Shopping
Interested in a personalized Fresh Start? Check out the Services page. January 5th, 2013 FreshStartRD
1. Jump start your fresh start. Try this gentle body detox diet plan.
2. Maximize fruits & veggies. Try adding just one more serving of fruit or vegetables somewhere in your day. Blueberries on your oatmeal. A green smoothie for a snack. A quick, made-ahead salad. Carrot & celery sticks with your sandwich. A simple bean soup for dinner. Does your grocery store not have a great selection? Try a farmers’ market, local CSA or produce delivery service. These are great ways to try new foods & recipes, as well as support local and/or organic farming.
3. Plan ahead for portion control. You’ve heard these tips before, so try practicing one new one at a time.
4. Snack wisely. Change your perception of snacks. Leave the 100-calorie packs on the shelf, and view each snack as an opportunity to squeeze more good nutrition into your day. Here are some suggestions for perfect combinations of healthy fats, protein & fiber, while sneaking in an extra fruit or veggie when possible. Some of my new favorite to-go snacks are KIND bars. They’re full of simple, real food ingredients like nuts & fruit, so are packed with fiber & protein. Give their new Nuts & Spices varieties a try: Dark Chocolate, Nuts & Sea Salt or Madagascar Vanilla Almond, anyone?
5. Simplify your supplements.
Contact me for your omega-3, vitamin D & kids’ gummy multivitamin needs—I offer complimentary supplement consultations to help make sure you’re taking only what you need, and not what you don’t. OR, order here:
15% off every order of Nordic Naturals + free shipping (no mininum)!
Click here & enter practictioner code 89980.
6. Green your kitchen. Here’s the list of my 10 favorite items for a healthy kitchen, and you can make your kitchen greener pretty cheaply & easily. Shop for reusables, such as a stainless steel water bottle, shopping bags and produce bags. And one of the best things you can do is get rid of the plastic. (Even if plastic storage dishes are BPA-free, what’s the next chemical to be big news?) A set of square or rectangle (more space-efficient than round), 2-cup, and 6-ounce glass containers with lids will cover just about any left over or food storage need you may have in your refrigerator, freezer or pantry. And mason jars are cheap, attractive & functional.
7. Give yourself a pantry & fridge makeover. Pitch expired food & give the shelves a good cleaning. Get rid of unhealthy fats/oils and refined grains. Use up less-than-healthy soups, cereals, snacks, beverages, dressings & sauces, as well as overly-packaged, processed foods. (Want help? Contact me.)
8. Get organized & save money. When things are in order, it’s easier to know (& see) what you already have. That helps in two ways: you’ll be less likely to buy stuff you don’t need AND it helps prevent those last-minute take-out and fast food runs. (It’s just like your closet…do you really have “nothing” to eat?)
9. Restock your kitchen with the Fresh Start Essentials (ingredients of a healthy lifestyle). Make sure you’re stocked up on the ingredients for quick, nutritious meals. Learn how to read food labels when grocery shopping. Keep items on-hand for healthy snacking, wholesome baking, and real food make-ahead mixes. Stretch your food dollar by choosing organic foods wisely (you don’t have to eat all organic in order to eat well), making homemade versions of items as time allows, and planning ahead.
10. Plan ahead & save time. You’ve probably seen all the meal-planning services out there. Pick one, or create a system that works for you. However you do it, coming up with an eating plan (not just dinners, but all meals & snacks) not only saves time, money & errands, but also helps keep your healthy eating on track.
11. Cut out the chemicals. While you’re greening your kitchen & detoxing your diet, don’t forget about the rest of your home. I’ve spent the last 15 years researching ways to clean-up my daily routine. But it wasn’t easy. Finding products that were free of certain chemicals & still worked well, yet were affordable (then finding where to buy them!) was next to impossible. So I ended up just making a lot of my own products. Tools like the Environmental Working Group’s Skin Deep Cosmetics Database & GoodGuide now make it easy to learn which body care & cleaning products are safe for your family & the Earth, and thankfully, it’s so much more common to find these products in stores & online. (But it can still be a bit overwhelming when you first decide to tackle that medicine cabinet, make-up drawer, shower caddy, laundry room & cleaning bucket!)
One my favorite fresh finds is the 100% Pure line. Try the Super Fruits Age-Corrective face care line & the mascara.
12. Move your body. Find something you love and just do it. (This one is MY biggest challenge…fitness is the first to go for me when I’m busy & stressed or have a sick kid or deadline, even though I know full well a workout would only help me face that challenge head on.) Some fitness trends include Nia & Jazzercise (it’s back!). Body weight training, yoga & running are hotter than ever. Oh, and when you’re finally done moving, don’t forget to rest. Relax. Sleep.
I was provided with samples of KIND Bars. All comments, however, are my own.
Interested in a personalized Fresh Start? Check out the Services page. December 11th, 2012 FreshStartRD
With recipes as easy (& nutritious) as this, and that use everyday ingredients, there’s no need to use unnecessary artificial colors, flavors, and packaging.
Inspired by Pinterest & the Meal Makeover Moms, I recently gave this recipe a try. Both my kids loved it, had fun, and got in a few servings of fruit. So give these DIY homemade wiggly, jiggly 100% fruit snacks a try!
100% Real Fruit Snacks (DIY Jell-O Jigglers ®)
Ingredients
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1 cup + 1/2 cup 100% fruit juice of your choice (I used V8 Fusion, Acai Mixed Berry Blend)
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1 cup frozen fruit (I used a mixed blend of organic berries, including strawberries, blackberries & raspberries)
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2 packets gelatin (unflavored; available in the baking aisle)
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Sweetener of your choice (optional; I used a bit of honey, but probably would leave out completely next time)
Method
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Blend 1 cup of juice + frozen fruit until smooth in a blender.
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Pour mixture into a saucepan & bring to a boil.
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Pour the 1/2 cup of remaining juice into a bowl & sprinkle the gelatin packets over it; let stand for a few minutes while it thickens.
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Add the hot liquid & stir until all is dissolved.
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Stir in your sweetener, if using one.
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Have some fun with cookie cutters. (Excuse the bubbles on these…I’ll take my time next time & make sure the bubbles are gone! Is anything not rushed these days?!)
A note about gelatin: Gelatin is an animal product, so these are not vegan snacks. Although common in many foods, for some, it may be a questionable ingredient; however, I’m weighing these out, compared to the alternative options that preschoolers & toddlers are typically offered.
Interested in a personalized Fresh Start? Check out the Services page. November 20th, 2012 FreshStartRD
Image from Pickled Plum.
Turkey, stuffing, mashed potatoes…all indulgent Holiday foods, but this year, you’ve promised yourself that you wouldn’t overdo it. Here are eight ways to keep you feeling full & satisfied:
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Eat plenty of fiber. You want to feel full and satisfied on controlled portions. One way to do this is by eating fiber-rich foods, such as most fruits, veggies, beans, and whole grains. Fiber slows digestion, and many of these foods tend to be lower in calories as well.
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Soup up your meals. Ever notice how a warm bowl of soup fills you up? Drinking water alone will quench your thirst, but it won’t satisfy your hunger for long. When you eat water-rich foods (such as broth-based soup), you’ll feel fuller without consuming extra calories.
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Keep seconds out of sight. Instead of placing extra food on the table, leave those mashed potatoes on the stovetop. Knowing you’ll have to get up to get a second helping might help you refrain. Or “feed your freezer”—pack yourself a pre-portioned dinner with your leftovers right away.
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Visualize serving sizes. Knowing what serving sizes look like simplifies portion control. For example: 3 ounces of meat, poultry or fish is about the size of a deck of cards, and one serving of potatoes, rice, or pasta is about the size of a tennis ball.
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Look for lean protein. Lean protein, such as fish, skinless white-meat poultry, low fat dairy products, and eggs, may help you feel fuller with fewer calories. Try quick omelets and simple scrambles.
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Trick your tummy. Use smaller plates and utensils. The size of the average dinner plate has grown in size over the last few decades. When the food fills the entire plate or bowl, it will seem like you’re eating more. And using a smaller fork or spoon means you’ll have to take more bites, which slows your eating down.
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Spoil your dinner. If you’re hungry between meals, reach for a healthy snack to help avoid overeating at the main meal. Aim for healthy fats, fiber & protein.
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Don’t eat straight from the package. Pre-portion your snacks into a bowl instead of eating straight from the package, and you’ll be less likely to overdo it.
And most of all, be mindful while you’re eating—take time to enjoy your food & all the tastes, aromas & textures it has to offer.
As featured on the Charlotte Today show (November 2012):
Melanie Zook, Registered Dietitian & Owner/Founder of Fresh Start Nutrition: 8 Ways to Feel Full on Fewer Calories
Interested in a personalized Fresh Start? Check out the Services page. November 14th, 2012 FreshStartRD
Nothing says “Thanksgiving” quite like cranberries. But they’re also an easy, tasty complement to oatmeal, rice and grain side dishes, meat entrées, casseroles, salads, yogurt, cottage cheese, sandwich wraps, home baked cookies, muffins, granola bars, breads & make-ahead breakfasts, so you can enjoy them throughout the year. You can also feel good about their nutrition.
Dried cranberries are a good source of fiber, and fit within the Dietary Guidelines for Americans and MyPlate recommendations to help you increase your daily fruit intake—a half-cup of dried cranberries is equal to one serving of fruit, while one cup of fresh, chopped cranberries has over five grams of fiber, and is a good source of potassium & vitamin C. Why are dried cranberries sweetened? Unlike other berries, cranberries are naturally low in sugar and high in acidity so they require sweetening to be palatable—but the amount of sugar in dried cranberries is equal to that of other dried fruits. They’re a convenient, high-energy grab-and-go snack on their own, or toss together a high-fiber, antioxidant-rich trail mix with dried cranberries, toasted oat cereal, almonds & mini dark chocolate chips. For kids, you’ve heard of “ants on a log”. How about trying “red ants on a log”?
Flavonoids, such as those found in cranberries, give fruits and vegetables most of their antioxidant properties and a flavonoid-rich diet may reduce the risk of cardiovascular disease. Cranberries naturally contain the flavonoid proanthocyanidin (PAC) and other polyphenols that have potential health benefits, including inhibiting the bacteria associated with UTIs, gum disease & stomach ulcers. Who knew fighting bacteria could be so yummy?
My “green” side likes that cranberries are grown more locally than many fruits—they’re one of the three widely farmed, commercially cultivated fruits native to North America. So add fresh & dried cranberries to your colorful diet, all year round!
This is a sponsored post. I have been compensated for my time; however, all thoughts are my own.
Interested in a personalized Fresh Start? Check out the Services page. October 23rd, 2012 FreshStartRD
It’s that time of year for just about anything pumpkin, so why not a nutrient-packed smoothie? Try it for breakfast or as an afternoon snack. This one was first created when I had sweet potato baby food cubes in the freezer that needed to be used up (so feel free to use sweet potato or pumpkin in the recipe).
Pumpkin Spice Smoothie
Ingredients:
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1 cup (approximate) low fat milk (you can substitute soy or almond milk)
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1 cup (approximate) low fat plain yogurt (you can use vanilla if you prefer sweeter smoothies)
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1 banana (frozen or fresh, but frozen will make the smoothie thicker)
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1/2 can of pureed pumpkin (if you won’t be using the leftovers for another recipe in the next few days, freeze it in ice cube trays)
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Dash of vanilla extract
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Dash of pumpkin pie spice (or use your own blend of cinnamon, nutmeg, etc.)
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Maple syrup, to taste (optional; use the real stuff)
Method:
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Pour into a glass, top with a sprinkle of pumpkin pie spice (or nutmeg) & enjoy!
*My go-to machine for smoothies, juices & other recipes is the Vitamix.
Variations:
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Enjoying this for breakfast? Add some uncooked oatmeal. Or, if you prefer oatmeal the traditional way, here’s how to make pumpkin spiced oatmeal.
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While fall isn’t typically popsicle season, you can freeze leftovers in a popsicle maker. When frozen, store them individually wrapped in snack-size Ziploc bags. Keep the used, empty bags in the freezer & reuse them.
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Interested in a personalized Fresh Start? Check out the Services page. August 29th, 2012 FreshStartRD
We’re all busy. We’re all multi-tasking. But “convenience” items, drive thrus & energy bars or drinks aren’t the best choices. What to do instead?
Why not energy bars?
They can contain excess calories. (Don’t forget that energy = calories!) They can also contain overly processed ingredients (such as processed soy), unproven additives (such as herbs), sugar and/or other sweeteners, and even excess sodium. A lot of energy bars are high in protein, but contrary to popular belief, most of us don’t need more protein than we’re already getting from a balanced diet. Finally, when combined with supplements, fortified foods/drinks or other bars you’re consuming throughout the day, you may be getting too much of one or more vitamins or minerals.
These bars might satisfy your hunger, but they may not satisfy your appetite. And it’s the combination of satisfying hunger and appetite that gives us a feeling of satiety—that feeling of satisfaction that temporarily halts our desire to keep eating.
Plus, they’re expensive.
Time-saving, organizational tips for on the go to cut down on those last-minute grab-anything moments…
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Plan, plan, plan. As with anything, set yourself up for snacking success by planning ahead the night before or in the morning. Plan out your snacks, just like you plan out your meals.
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Keep your car stocked with healthy snacks.
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Keep a snack section in your bags—your work bag, your gym bag, your kids’ pool bag.
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Have plenty of reusable containers on hand (I’m partial to glass or stainless steel). Try divided containers, or check out this post for more options.
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Stay organized. Keep separate clear bins in your pantry and refrigerator/freezer that are designated for grab, pack, and go items for snacks. Keep your pantry bin stocked with milk in aseptic packs, pouches of wild Alaskan salmon, pre-portioned nut butters, snacks such as dried fruit or whole grain crackers that you’ve pre-portioned into reusable bags, or prepackaged store bought items. Keep your fridge/freezer bin stocked with: pre-portioned or store bought yogurt, hummus, applesauce, hard-boiled eggs, whole grain fruit muffins, string cheese, cut up fruits & veggies pre-portioned in reusable bags, frozen soups, frozen pre-sliced chicken breast, and frozen smoothies (see below).
What to eat for energy-boosting snacks?
The perfect snack combinations have healthy fats, protein & fiber, including the right balance of good carbohydrates & protein.
Fruits & Vegetables
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Fruits & vegetables are always a great snack, and what’s easier than one that comes in its own package? DOLE bananas are a good source of vitamins B 6 & C, as well as potassium & fiber. A banana is already nature’s original energy bar, but you could also make your own nutrition-packed energy bars using whole food ingredients, like these banana oat & fruit bars. Make these ahead, freeze them individually wrapped, then just toss one in your bag on the way out the door. Bananas are also a great for an energy boost for workouts. In a study done that compared them to sports drinks, bananas provided equal performance & recovery, more nutrients & no artificial ingredients, but at a 1/3 of the price.
Savory Snacks
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Pouch of wild Alaskan salmon or sliced, grilled chicken breast—combine with whole grain crackers
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Cheese cubes & a sliced apple
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Pirate’s Booty is trans-fat, gluten, peanut and tree nut free. It’s baked, all-natural, and has half the fat & fewer calories than regular fried potato chips, but the real cheese & crunch make you feel satisfied.
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Soups. Freeze vegetarian bean soups, such as minestrone or lentil, in 2-cup glass bowls. When they’re frozen, warm the outside just enough so that the frozen soup pops through. Freeze the soup “molds” in zip top freezer bags. When you need a serving of soup, pop a frozen “mold” of soup back in same bowl & defrost.
Sweet & Creamy Snacks
 
You can also help Operation Smile give 500 cleft surgeries to children in need just by posting a picture of your ice cream smile on the Edy’s Facebook page.
As featured on the Charlotte Today show (August 2012):
Melanie Zook, Registered Dietitian & Owner/Founder of Fresh Start Nutrition: Healthy, High Energy Snacks to Grab on the Go
Disclosure: This is a sponsored post. I was compensated for my time & sent samples of products; however, all opinions stated are my own.
Interested in a personalized Fresh Start? Check out the Services page. June 26th, 2012 FreshStartRD
Many people are looking to eat more whole foods: with fewer ingredients, and no preservatives, artificial flavors or colors, or other additives. They’re going back to basics and thinking outside the box—of packaged food, that is! Thanks to Pinterest, DIY is bigger than ever, and it’s exciting to see that trend move into the kitchen more & more. Home cooks are looking to save time & money, not to mention space in their pantry & fridge. So when it comes to the kitchen, save the extra errands, the excess packaging and the unnecessary additives and make your own!
Whole Grain Pancake Mix
We should be aiming to make half of our grains whole, but a lot of the pancake mixes out there are NOT whole grain—they’re typically made with enriched wheat flour (& not whole wheat flour). This make-ahead mix is not only multigrain, but WHOLE grain. To make the mix…
Ingredients (blend all of the following & store in an airtight jar):
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1/2 cup flax seeds, finely ground
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1 1/2 cups whole wheat flour
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1/4 cup wheat germ
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1 cup finely ground cornmeal (not corn grits or polenta)
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1 cup quick cooking rolled oats
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1/2 cup nonfat dry milk powder
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5 teaspoons baking powder
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1 teaspoon baking soda
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1/2 teaspoon sea salt
When it comes time to make your pancake batter, you would blend…
For each pancake, pour about 1/3 cup of the pancake batter onto a greased griddle and cook, flipping once, until golden brown and cooked through.
Top with real maple syrup or a dollop of whipped cream.
Cream of Anything Soup Mix (Link to post here.)
Chocolate Syrup (Link to post here.)
Soda Pop (Link to post here.)
Taco Seasoning
You might not have a packet of taco seasoning on hand, or you may just want to avoid some of the additives, such as MSG. To make it, you mix up a blend of spices you probably already have. Store the seasoning mix in your pantry or spice cabinet in an airtight jar.
Recipe adapted from Smashed Peas and Carrots.
Yogurt Cups (Link to post here.)
Salad Dressings (Link to post here.)
Other Tips for Making DIY Homemade Healthy Make-Ahead Kitchen Mixes
As featured on the Charlotte Today show (June 2012):
Melanie Zook, Registered Dietitian & Owner/Founder of Fresh Start Nutrition: How to Make Your Own DIY Homemade Healthy Make Ahead Kitchen Mixes
Interested in a personalized Fresh Start? Check out the Services page. April 22nd, 2012 FreshStartRD
We’ve already mentioned nutritious ways to top your salad, including salad dos and don’ts and some healthy salad swaps, as well as how to choose a healthy salad dressing. One of the best ways to dress your salad is with a homemade dressing. It’s quicker & easier than you think to whip up your own! If you’re looking to eat more whole foods, with fewer additives, such as sodium, artificial flavorings & preservatives, then DIY salad dressings are the way to go.
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:
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About 1/3 cup plain Greek yogurt
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2 tablespoons fresh lemon juice
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3 tablespoons grated Parmesan cheese
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Dash of Worcestershire sauce
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Minced garlic (to taste)
Fresh Vinaigrette:
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Olive oil (make a lower-fat version by replacing some oil with vegetable stock)
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Any vinegar, such as balsamic, champagne or red wine vinegar
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Honey
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Minced garlic (to taste)
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Salt, pepper, & herbs (such as oregano)
Asian Dressing:
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Soy sauce
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Toasted sesame oil
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Honey
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Minced garlic
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Minced ginger
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Sesame seeds
Ranch-Style Dressing:
(from $5 Dinner Mom)
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.
- 2 tablespoon dried parsley
- 1 teaspoon dried dill
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon dried basil
- ½ teaspoon pepper
As featured on the Charlotte Today Show (April 2012):
Melanie Zook, Registered Dietitian & Owner/Founder of Fresh Start Nutrition: How to Make Your Own Healthy DIY Homemade Salad Dressings or Choose One at the Store or Restaurant
Interested in a personalized Fresh Start? Check out the Services page. April 17th, 2012 FreshStartRD
We’ve covered nutritious ways to top your salad, including salad dos and don’ts and some healthy salad swaps. But what about salad dressings? Can you really sabotage your salad by choosing the wrong dressing?
General tips when selecting a salad dressing:
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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.
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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.)
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Sodium: “Light” dressings tend to be higher in sodium; refrigerated dressings tend to be lower in sodium.
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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:
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Order dressings on the side.
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Dip the fork in your dressing first, then your salad OR…
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Grab a fork full, then dip the edge.
When eating a salad at home:
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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.
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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.
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Dress your salad in the serving bowl before taking it to the table. People tend to pour more dressing on individual salads.
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As featured on the Charlotte Today show (April 2012):
Melanie Zook, Registered Dietitian & Owner/Founder of Fresh Start Nutrition: How to Make Your Own Healthy DIY Homemade Salad Dressings or Choose One at the Store or Restaurant
Interested in a personalized Fresh Start? Check out the Services page. April 16th, 2012 FreshStartRD
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:
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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!
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Fresh fruits, such as apples, grapes, Mandarin oranges or berries
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Grilled chicken, salmon, shrimp, or lean strips of steak
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Beans
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Organic (non-GMO) tofu
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Cottage cheese
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Hard-boiled egg
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Avocado
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Nuts
DON’T sabotage your salad with:
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Chinese noodles, fried noodles or even crumbled ramen noodles
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Tortilla strips or fried tortilla bowls
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Antipasti-type toppings, such as salami or pepperoni
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Bacon bits
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Fried chicken or shrimp
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Premade salads smothered in mayonnaise or dripping in oil
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Dried fruits that may have been coated in oil, sugar, or corn syrup
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Nut “toppings” that have been coated in oil, sugar or corn syrup
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Too much dressing (stay tuned for an upcoming post on how to dress your salad the healthy way)
Try these salad swaps instead:
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Instead of iceberg lettuce, try baby spinach, spring mix (also known as mesclun greens), romaine, arugula, or other greens.
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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.)
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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.
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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.
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Instead of dried fruit, try fresh fruit.
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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.
Interested in a personalized Fresh Start? Check out the Services page. March 3rd, 2012 FreshStartRD
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):
- 1 cup nonfat dry milk (preferably organic)
- 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.
Recipe adapted from One Orange Giraffe.
Interested in a personalized Fresh Start? Check out the Services page. February 4th, 2012 FreshStartRD
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. Chocolate milk is not only a kid-friendly favorite, but also a great post-workout recovery drink.
Homemade Chocolate Syrup
Ingredients (use organic ingredients when available):
- 1 1/2 cups sugar (I use the fair trade, organic evaporated cane juice, available at BJs/Costco.)
- 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.)
Or, use it to to make a chocolate green smoothie!
(This syrup would also make a delicious dessert garnish or ice cream topping.)
Recipe source: Better Homes and Gardens New Cookbook, 1968.
Interested in a personalized Fresh Start? Check out the Services page. December 17th, 2011 FreshStartRD
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; try dried cranberries too!)
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!
Interested in a personalized Fresh Start? Check out the Services page. November 22nd, 2011 FreshStartRD
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.)
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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.
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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.
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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.
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!
Interested in a personalized Fresh Start? Check out the Services page. November 15th, 2011 FreshStartRD
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.
Interested in a personalized Fresh Start? Check out the Services page. October 22nd, 2011 FreshStartRD
Why would you want to give this recipe a try? Here are a few reasons:
- You or your child could use some more vegetables (especially of the green, leafy type) in his/her diet. (And, well, that’s just about everyone.)
- You just don’t know what to do with that kale or other greens you got from your produce delivery, CSA or at the Farmers’ Market.
- 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!
 *My go-to machine for smoothies, juices & other recipes is the Vitamix.
Variations:
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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.
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Looking for the perfect breakfast smoothie? Add uncooked oatmeal & natural peanut butter (& omit the mango). This is a great way to boost calories & healthy fat.
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The green smoothie is the perfect workout recovery drink!
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Any version of this smoothie is an ideal high-energy snack for adults or kids.
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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”!)
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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.
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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.
- Or, freeze them ahead in these push-up frozen pop makers. Then just grab one on your way out the door.
As featured on the Charlotte Today show (March 2012):
Melanie Zook, Registered Dietitian & Owner/Founder of Fresh Start Nutrition: How to Make Green Smoothies
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