Healthy Eating without Breaking Your Budget?

November 24, 2009

Tina asks:
Eating healthy can be expensive. Any tips on eating the foods you love and that are good for you without breaking your budget? Thanks.

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Creamy Pumpkin Pie

November 24, 2009

There’s no better way to end the Thanksgiving dinner than with a pumpkin pie. If you’re already planning your holiday meal, or you want to enjoy this favorite fall vegetable another time, this creamy pumpkin pie makes a great finale to any meal.

Description
Redolent with warm spices, this creamy treat is enhanced with a delightfully crispy, light crust that tastes deceivingly buttery, though no butter is used. Whipped topping and chocolate shavings make a gorgeous and irresistible topping, if desired.

Serves 8

Ingredients
6 (9″ by 14″) sheets whole-wheat phyllo dough, thawed
1/3 cup granular sugar substitute
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
1/4 teaspoon ground cloves
1/4 teaspoon freshly grated nutmeg
1 (15-ounce) can pumpkin puree
4 large egg whites
1 large egg yolk
1 (12-ounce) can 2% evaporated milk
2 tablespoons sugar-free maple syrup
2 teaspoons vanilla extract
Light or fat-free whipped topping (optional)
Bittersweet chocolate for shavings (optional)

Instructions
Position rack in middle of oven and heat oven to 350°F. Stack phyllo sheets on plastic wrap or waxed paper; cover with a barely damp towel to prevent sheets from drying out.

Lightly coat 9″ pie plate with cooking spray. Lay 1 phyllo sheet in the pie plate. Coat sheet with cooking spray, making sure to spray edges. Repeat with remaining sheets, rotating each slightly in the pan to form a circle. Fold and crimp edges.

Place a piece of parchment or waxed paper on top of crust. Weigh crust down with pie weights or dried beans and bake until edges are lightly golden, about 10 minutes. While crust is baking, combine sugar substitute, cinnamon, ginger, salt, cloves, and nutmeg in a medium bowl.

In a large bowl, with an electric mixer at medium speed, beat pumpkin puree, egg whites, and egg yolk until well blended. Slowly add milk, maple syrup, and vanilla, beating until blended. Add spice mixture and blend well.

Remove pie weights from crust. Pour filling into crust and bake until tester inserted in the center comes out clean, 45 to 50 minutes. Remove pie from oven and cool at room temperature to set. Just before serving, top each slice of pie with 1 to 2 tablespoons whipped topping and chocolate shavings (if desired).

Nutritional information
Per serving:
130 calories
2.5 g fat (1 g sat)
19 g carbohydrate
7 g protein
2 g fiber
300 mg sodium

Source: SouthBeach

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Save Calories by Skipping Breakfast?

November 19, 2009

In our quest to lose pounds, many of us think that we can save calories by skipping breakfast.

“Not so”, says EatStrong founder and nutritionist Sophie Pachella. “In fact, nothing could be further from the truth. ”

“Skipping breakfast lowers your metabolism meaning that the next meal you eat(famished) is far more likely to be stored as saddle bags. Skipping a healthy breakfastdoesn’t give you free license to gorge on chips and dip before lunch.Some appetizers run 1500+ calories. Eat regularly and consistently tokeep your blood sugar level and temper temptation.”

Source: www.eatstrong.com

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Zesty Salsa

November 19, 2009

A vibrant mix of bright-red tomatoes, garlic, onions, and tangy cilantro, salsa is a nutrient-dense condiment that can transform an ordinary dish into a savory meal. This easy-to-prepare vegetarian chili features an avocado salsa that is both flavorful and nutritious.

Vegetarian Chili With Avocado Salsa

Description
This flavor-packed chili features fiber and protein, rich black beans, and avocados, which contain healthy monounsaturated fat.

Serves 6

Ingredients
Avocado Salsa:
1 medium California avocado, peeled, pitted, and finely chopped
1 small tomato, finely chopped
1/4 red onion, finely chopped
1 clove garlic, minced
1 tablespoon chopped fresh cilantro
Juice of 1 large lime
1/4 teaspoon ground cumin
1/4 teaspoon ground black pepper

Vegetarian Chili:
2 teaspoons extra-virgin olive oil
1 onion, chopped
1 red bell pepper, chopped
3/4 can (14-19 ounces) black beans, rinsed and drained
3/4 can (14 1/2 ounces) diced tomatoes, with juice
3/4 can (14 ounces) vegetable broth
1 can (4 ounces) green chili peppers, chopped
2 teaspoons chili powder
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon dried oregano
1/4 cup fat-free sour cream
1 lime, quartered
2 tablespoons chopped fresh cilantro

Instructions
To make the avocado salsa: In a large bowl, combine the avocado, tomato, onion, garlic, cilantro, lime juice, cumin, and pepper. Lightly toss. Let stand for 30 minutes.

To make the avocado chili: Meanwhile, heat the oil in a 6-quart Dutch oven over medium-high heat. Add the onion and bell pepper and cook, stirring frequently, for 3 minutes. Add the beans, tomatoes, broth, chili peppers, chili powder, garlic, cumin, and oregano and simmer for 20 minutes. Serve with the avocado salsa, sour cream, and lime wedges. Sprinkle with the cilantro.

Nutritional information
Per serving:
181 calories
17 g fat (1 g sat)
25 g carbohydrate
7 g protein
15 g dietary fiber
665 mg sodium
0 mg cholesterol

Source: South Beach Diet

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Healthy Spinach Salad

November 12, 2009

Spinach is rich in beta-carotene, folate, and vitamins C, E, and K, making it a great choice for a salad. This spinach salad features a flavorful olive oil and balsamic vinegar dressing for a tangy finish.

White Bean and Spinach Salad

Description
Remarkably easy to prepare, this bean and spinach salad is also stunning and very tasty. Slice the red onion as thinly as possible; when you soak it in warm olive oil and lemon juice, the bite will mellow, leaving you with a sweet and flavorful red onion vinaigrette.

Serves 10

Prep time: 35 minutes
Cook time: 2 minutes


Ingredients
1 small red onion, very thinly sliced
3 garlic cloves, minced
6 tablespoons fresh lemon juice
1/2 teaspoon salt
1/4 cup extra-virgin olive oil
3 (15-ounce) cans cannellini beans, rinsed and drained
1 1/2 cups packed baby spinach (2 ounces)
Freshly ground black pepper

Instructions
Combine onion, garlic, lemon juice, and salt in a large serving bowl; stir well.

Heat oil in a small skillet over medium-high heat until just warm, about 2 minutes. Slowly and carefully pour warm oil over onion mixture (it will sizzle a bit). Stir well to combine and let sit at room temperature for 20 minutes, stirring occasionally.

Add beans and spinach to the vinaigrette, and toss well to coat. Season with pepper to taste and serve.

Nutritional information:
Per serving:
130 calories
6 g fat (1 g sat)
15 g carbohydrate
4 g protein
4 g dietary fiber
320 mg sodium

Source: SouthBeachDiet.com

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4 Ways to Stop Stress Eating

November 11, 2009

It’s common to respond to stress by distracting yourself with your favorite comfort foods. But now that you’re following a healthy lifestyle, you know that turning to common comfort foods (processed chips, white potatoes, sugary sweets, and so on) may cause swings in your blood-sugar levels that can lead to cravings and weight gain.

Here are some healthier ways to cope:

1. Stick with the program. If you follow the guidelines set forth by your diet, you’ll be less likely to have cravings and, as a result, you’ll be less likely to turn to food when you face stress. Plus, healthy snacks are encouraged on any plan, so you won’t feel deprived.

2. Keep your hands busy. Find something else to do with your hands besides eat. Keep the daily crossword nearby, knock off some chores, or distract yourself by calling friends or family. (But don’t use the kitchen phone!)

3. Be ready for stress-induced snack attacks. It’s worth repeating that healthy snacks are encouraged on any diet, so keep the right foods on hand. Make sure you’ve got a supply of crunchy vegetables like celery sticks, green and red pepper strips, cauliflower buds, and broccoli florets — you can even cut them up and stash them in resealable bags in your veggie drawer. Feel the urge to dip? Try hummus or eggplant dip, or a bit of spreadable low-fat cheese (six grams of fat or less per ounce). Also, stock your cupboards and desk drawers with nonperishable Diet–friendly items like nuts; high-fiber, whole-grain crackers and cereals; dried apricots; and even cans or pouches of water-packed tuna.

4. Work out. Not only is exercise a great way to stay fit and manage your weight, it’s also a fantastic stress reliever. If going to the gym isn’t your thing, clear your mind with a brisk walk around the neighborhood.

Source: SouthBeachDiet.com

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