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How to Cut the Sugar from Summer Drinks

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summer drinks
This country is on a never-ending sugar high! We consume over three times the daily recommended amount of added sugar each day. One easy way to drop your sugar intake is to skip the sugary mixes and bottled beverages and take control of how much sugar’s in your drinks.

Sugar Overload
The American Heart Association recommends that women should eat no more than 6 teaspoons (100 calories) of sugar each day, while men shouldn’t eat more than 9 teaspoons (150 calories). Studies reveal that we’re overindulging on added sugar, consuming 475 calories of added sugar every day.

Close to 40% of added sugar comes from sugary drinks like soda, sports and energy drinks, according to published data in the 2010 Dietary Guidelines for Americans.  A 16-fluid ounce container of a sports drink has 7 teaspoons of added sugar (105 calories) while the same amount of soda has over 12 teaspoons of added sugar (180 calories). Energy drinks are full of added sugar too, with an 8.3 fluid ounce can of a popular brand containing 6.5 teaspoons (98 calories).

A Touch of Sweetness
Homemade drinks are a great way to go, but dumping cups of sugar (in any form) will sabotage a perfectly healthy drink.  Whether you use maple syrup, agave, brown sugar, or plain old white sugar, it’s important to remember that a little goes a long way.

As a rule of thumb, use a max of 2 teaspoons of sweetener per serving. Remember, start with less and slowly add more as needed—especially since some sweeteners are sweeter than sugar.

If you prefer granulated sugar, using simple syrup can help cut down on how much sugar use. Simple syrup is an equal ratio of sugar and water heated on your stove-top until the sugar dissolves into the water, making a sweet syrup. This mixture will dissolve evenly in your beverage so you don’t get sugar tidbits floating everywhere, or worse, in a clump at the bottom of your drink.

Getting Creative
Sugar isn’t the only way to flavor cool drinks. Here are some suggestions:

  • Add a splash of cranberry juice to seltzer.
  • Add watermelon ice cubes to lemonade.
  • Toss fresh mint into a batch of lemonade.
  • Mix thinly slice cucumbers into a pitcher of cold water.
  • Muddle fresh berries and add to seltzer or sparkling water.
  • Try Ellie’s berry cubes in iced tea.
  • Try one of these creative ways to flavor up your water.

TELL US: How do you sweeten your favorite summer sipper?

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Product Review: Sedona Food Dehydrator

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food dehydratorThere are tactics for food preservation beyond canning and pickling. With garden season approaching, I was excited to try out this nifty appliance.

My Take
At first I was surprised when a very large, heavy box appeared on my doorstep, but I was immediately impressed by the looks of this machine. Measuring about 14 inches high and 17 inches wide, it has digital timer and temperature gauges and easy-to-read controls. It also comes equipped with various well-made (BPA free) trays to accommodate any type of food. My favorite was an ingenious flat tray for making crackers and fruit leather.

The concept is fairly simple: The machine circulates warm air throughout the chamber to evaporate the liquid out of foods. The drying process concentrates the flavor, changes the texture and of course helps increase shelf life. The best part is, there’s none of the preservatives or sweeteners that you might find in commercial varieties of dehydrated food.


dried fruit
For testing, I decided to use fresh fruit and herbs from my garden. For fruit it was apples, pears, mango and bananas. The final product was delicious –  sweet with just enough chew. A big hit with the kids! The machine is also fairly quiet – a big plus.

 

 

dried herbs
For herbs it was perennial favorites – sage, rosemary and lavender. Once dried, leave whole or grind into powder; store in an airtight container for up to 6 months. My dried lavender leaves went straight into a homemade Herb de Provence mixture.

The downsides: It did require a bit of troubleshooting to figure out the best thickness to cut all the fruit – the first time it was too thick, the second time too thin. Finally, the third time was just right. I recommend taking notes of thickness and cooking times you like to make things easier the next time around. The unit we tried retails for about $399.00 – possibly too large an investment unless you’re really serious about drying foods.

Serving Suggestions and Tips
•    Try making “raw” tortillas and crackers from sprouted grains, flax seeds, nuts and seasonings (the Sedona manual includes some fun recipes).
•    Toss fruits or veggies in spices, dried herbs, honey, sugar, citrus juice, olive oil or soy sauce prior to drying to enhance flavors.
•    Dry peas for later use in soups.
•    Dip apples, pears and bananas in lemon juice first to prevent browning.
•    Dried tomatoes are a fabulous way to hold on to the flavors of summer.
•    Dry berries for cereal and trail mix.

Tell Us: Have you tried drying food at home?

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Grocery Shopping for Healthy Cooking at Home

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smoothies

Vegan Pina Colada Smoothies

We’re hosting a Healthy Every Week Challenge for the month of May; a month-long initiative to develop healthy eating habits. The plan is to develop a manageable healthy habit each week that will carry through the new year. Join us here and share what you’re eating on Facebook and Twitter .

Between work, exercise and a busy social life, sometimes I find it difficult to prepare myself meals during the week. It’s time consuming and after a long day in meetings the last thing I want to do is cook a meal for myself. It’s usually easier to heat up a frozen meal or to stop and grab a sandwich on my way home. So what’s the problem with this? Well I’m spending money that could be saved and I’m also not 100% sure of what additives or hidden calories are in my food. Okay and I’ll admit: I’m a firm believer that cooking at home is a creative energy that should be explored by all.

In an effort to stay on track with this past week’s cooking at home theme, I referenced my bank account spending. I was surprised to find that I was spending about $50 per week eating out, grabbing coffee, and quick snacks; that’s about $200 per month that could be saved. (Helloooo end of the month shopping spree!) I decided to make it my mission to prepare my own meals to save time and money; plus I know that my body generally feels better when I’m eating whole foods that I’ve prepared myself. Last Sunday I made a list of my favorite healthy staples that would enable me to make effortless quick meals during the week.

Here’s a peek of what was on my list:

  • Oatmeal
  • Whole-wheat tortillas or pitas
  • Quinoa
  • Non-fat plain Greek yogurt
  • Eggs
  • Chicken breast
  • Lean ground turkey
  • Sweet potatoes
  • Black beans
  • Low-fat feta cheese
  • Cilantro
  • Avocados
  • Carrots
  • Broccoli
  • Cucumbers
  • Celery
  • Tomatoes
  • Romaine lettuce
  • Roasted almonds
  • Almond or coconut milk
  • Bananas
  • Strawberries (fresh or frozen)
  • Blueberries (fresh or frozen)
  • Pineapple (fresh or frozen)
  • Condiments (BBQ sauce, salsa, hot sauce, honey mustard, balsamic vinegar)
  • Nut butter (almond, peanut, or cashew)

I was able to purchase the staples I needed for the following meals for around $50 and they ended up lasting me the entire week. For breakfast I alternated between oatmeal, breakfast quinoa (I make a big batch on the weekends), eggs and Greek yogurt parfaits with fresh fruit. I also had a couple frozen pancakes leftover that I heated up one morning and spread with creamy nut butter.

For lunch and dinner I stuck to healthy proteins, grains and vegetables. Since I am usually really busy during the week, I focused on what I could prepare ahead during the weekend. I cut up celery and cucumbers and put them in snack bags for grab-and-go ease. I also grilled a couple of chicken breasts Sunday night so that I could easily pair them together with different ingredients during the week. For example. I wrapped cut up grilled chicken, black beans, avocado and cheese in a tortilla; all I had to do was microwave it and add some salsa for an incredibly easy and healthy meal. I even liked it enough to transform it into a quesadilla and play with the ingredients. One evening I even made my favorite turkey burgers with avocado & feta cheese for dinner. They make wonderful leftovers.

To get me through the afternoons I focused on healthy snacks like veggies with dip, fresh fruit or almonds. By the end of the week I was feeling fantastic not only about how much money I was saving, but by the result it was having on my waistline. I found that the grocery list helped me stay on track with portions and healthy eating.

We all need to indulge sometimes and for those of you who have visited my blog, you know that I have an intense sweet tooth. By midweek I found myself craving a sweet summertime smoothie so I began rummaging through my fridge. Using some of the ingredients from my list, I made an amazing vegan (and virgin) Pina Colada Smoothie. It’s one of my new favorites. Ripe bananas, pineapple and coconut milk are blended together for something reminiscent of a tropical vacation. I froze the bananas before blending so that the smoothie would end up extra creamy. It’s some serious guilt-free goodness that you have to try.

Vegan Pina Colada Smoothies

Recipe from Ambitious Kitchen

1 cup fresh or frozen pineapple chunks
1 cup coconut milk (I like Silk coconut milk, unsweetened)
1 large frozen banana (chunks)
1/2 cup ice cubes

Directions

Place pineapple chunks, banana, coconut milk, and ice cubes in blender. Puree until smooth and creamy. Pour into two glasses. Top with pineapple for garnish, whip cream (vegan if desired), or drizzle with honey.

Notes

  • For frozen banana chunks, simply cut up banana, place in small ziploc bag and place in freezer
  • Recipe would be great using coconut milk ice cream or yogurt instead of coconut milk

After my experience, I recommend making a list before you go to the grocery store. Find a couple of recipes that you want to eat during the week and buy the ingredients that you will need. Try and focus on buying healthy staples that you can mix and match to use throughout the week. Check what you are spending now and see what you can save by preparing your own meals; you might even find that you really enjoy cooking meals for yourself or your family!

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Can You Get Healthy Food from a Food Truck?

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food truck

Food trucks aren't just for ice cream anymore.

From dim sum to crepes to gourmet burgers, food trucks are selling way more than hot dogs these days, and they’re popping up all over.

But gourmet food still comes with both health and safety concerns: Can you find healthy food on a truck? Where do the vendors go to the restroom while they’re on duty? I got the privilege to speak with the folks who run the Rouge Tomate food cart in New York City and let me tell you—food trucks are definitely not what they used to be!

Q: What makes the Rouge Tomate cart different from other food carts in NYC?

The Rouge Tomate Cart maintains the same philosophy as the Rouge Tomate restaurant and uses local, seasonable and sustainable high-quality food products. We visit local markets and farmers markets to find our ingredients and prepare our food using specific cooking techniques that preserve the integrity and the nutritional qualities of the ingredients.

We are also dedicated to proactively address environmental issues. The Rouge Tomate Cart is certified from the Green Restaurant Association. It uses solar panels for electricity and runs on a gas stove. The cart was made from recycled materials and uses biodegradable paper products.

Q: What’s on the Rouge Tomate cart menu?

The new spring menu has several sandwiches including The Green Burger with local, grass-fed beef, avocado “mayo,” local tomatoes, arugula, red onion and salsa verde and The Rouge Tomate Burger with local, grass-fed buffalo, spring onion jam, wild arugula, local tomato, horseradish yogurt and pickled ramps.

Soups (all vegetarian) include a Chilled Spring Garlic, Leek & Potato and Chilled English Pea With Meyer Lemon Yogurt. Homemade beverages include Rouge Tomate Lemonade, Passion Palmer (recipe below), and Citrus Cooler (a combo of orange juice, Meyer lemons, and grapefruit juice). For dessert, homemade ice cream sandwiches filled with freshly-made mint ice cream, rhubarb-strawberry yogurt, Tahitian vanilla gelato or coconut-lemongrass sorbet.

Q: Where is the food prepared?

The food is prepared in the restaurant which is several blocks away from the cart. The patties are made for the burgers, cookies baked for the ice cream sandwiches and soups are cooked. Each morning the food is packed in 4 large wheeled coolers and brought to the cart from the restaurant. The burgers are cooked on the cart, the cut ingredients (like sliced tomatoes and onions) are kept cold by placing the containers in ice baths. We also receive several deliveries of dry ice daily to help keep food cold.

Q: How do you ensure food safety including safe temperatures of foods and proper hand washing?

The Department of Health regulates and inspects the cart regularly. They check that we have things like heat, refrigeration, soap and a sink. There is a manager on site that oversees that the food safety and cooking procedures being followed.

Q: What happens if you have to use the rest room while running the cart? Where do you go and who watches the cart?

Luckily our cart is right next to the arsenal building near the Central Park Zoo. There are restrooms and hand washing sinks readily available. There are always several employees on the cart so it is never left unoccupied.

Q: Could you share one of the recipes from the Rouge Tomate Food Truck?
passion palmer
Passion Palmer
Serves: 1

9 fluid ounces of organic lychee tea
1 ½ fluid ounces of black tea
2 fluid ounces of passion fruit juice
½ fluid ounce of agave

Add ingredient to a tall glass; stir to combine.

Nutrition information (per serving)
Calories: 95
Fat: 1 gram
Protein: 1 gram
Carbohydrates: 21 grams
Sugar: 10 grams
Sodium: 5 milligrams
Fiber: 1 gram
Potassium: 207 milligrams
Vitamin A: 7% of Daily Value
Vitamin C: 25% of Daily Value

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26 Healthiest Summer Sides

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vegetable salad

Ellie Krieger's Grilled Vegetable Salad With Feta and Mint

Fat-drenched side salads are the norm when it comes to cook-outs. But lighten up the dressing and you’ll be able to savor those delicious spring flavors—fresh fruit, veggies, and herbs—in every bite. Here are 26 side dishes that’ll make your mouth water– all for less than 250 calories per serving.

Grilled Veggie Sides
Toss those farmers’ market finds or extra veggies in your CSA box right on the grill. It’s a perfectly simple way to enjoy fresh veggies.

Cold Veggie Salads
Dress up your salads by tossing them in your favorite dressing—just don’t drown the veggies! Aim for 2 tablespoons of dressing per serving.

Grain Salads
Grain salads are the perfect way to enjoy whole grains and get your daily dose of fiber. These salads have less than 250 calories each because portions are kept to about ¾-cup servings.

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Healthy Recipes: Picnic Broccoli Salad – Baltimore Sun

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It’s cookout season, which means plenty of temptations to indulge. But eatingwell.com says that there are ways to make picnic and cookout foods healthier. Eatingwell.com said it is creamy without all the fat. If you have examples of healthy …
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Serve Up Your Next Gluten-Free Dinner by Hitting Your Supermarket’s Breakfast Cereal Aisle

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chicken vegetable braciola

Chicken Vegetable Braciola photo by: Stephen Scott Gross

Sometimes, things happen for a reason. This was the case for an unsuspecting box of rice cereal I had ready and waiting in the cupboard for my son Isaiah’s morning breakfast routine. I had been thinking about a gluten-free replacement for breadcrumbs without the prep of toasting gluten-free bread at a low temperature for at least an hour, letting it cool completely and finally grinding it into crumbs in my food processor.

Then it struck me that cereal absorbs liquid just like breadcrumbs. I took the cereal box out of the cupboard, filled a Ziploc bag with rice cereal, took my rolling pin and crushed it into crumbs in just seconds. Even though I can now find gluten-free breadcrumbs at the supermarket, it’s cheaper and faster to still make my own.

In this easy weeknight chicken braciola recipe, I use breadcrumbs to absorb extra moisture from the vegetables in the stuffing and give it a bit of crunch. While my Italian relatives taught me to make braciola with beef, I lighted up this classic by using chicken instead. You can swap in any seasonal vegetables and if you want to cut down on prep time, go ahead and use store-bought pasta sauce.

Chicken Vegetable Braciola With Red Pepper Sauce
This recipe is featured in the latest issue of Easy Eats magazine.

Serves: 4
Prep Time: 18 min
Cook Time: 46 min

For the sauce:
¼ olive oil
2 teaspoons salt-packed capers—rinsed, drained and patted dry
2 teaspoons tomato paste
4 red bell peppers, seeded and cut into ¼ inch strips
2 teaspoons balsamic vinegar

For the braciola:
½ cup finely crushed rice cereal, such as Erewhon or Kellogg’s
¼ cup chopped parsley
¼ cup grated parmesan cheese or dairy-free alternative (optional)
1 clove garlic, finely chopped
1 egg
3 tablespoons olive oil, plus more for rubbing
Four (8-ounce) boneless, skinless chicken breasts, pounded about ¼ inch thick
Salt and pepper
1 medium zucchini, cut lengthwise into thin matchsticks
8 basil leaves, chopped

To make the sauce: In a medium skillet, heat the olive oil over medium-high heat. Add the capers and cook until fragrant, about 1 minute. Stir in the tomato paste and cook for 1 minute. Stir in the bell peppers and cook, stirring occasionally, until softened, about 8 minutes. Stir in the vinegar and cook until tender, about 10 minutes; season with about ½ teaspoon salt. Add about three-quarters of the peppers and ¼ cup water to a blender and puree until smooth.

To make the braciola: Preheat the oven to 400º. In a medium bowl, combine the crushed cereal, parsley, parmesan, garlic, egg and 2 tablespoons olive oil.

On a work surface, rub the chicken with olive oil and season with salt and pepper. Leaving a ¼-inch border, layer each piece of chicken with some roasted pepper and zucchini strips, basil and crumb mixture. Roll up, jelly-roll style, to enclose the filling, then secure with toothpicks.

Heat the remaining 1 tablespoon oil in an ovenproof skillet over medium heat. Add the chicken and brown on both sides, about 6 minutes total. Spoon the remaining peppers with sauce over the chicken rolls and transfer the skillet to the oven. Cook until the chicken is cooked through, 15 to 20 minutes.

Silvana Nardone is a food lifestyle expert, magazine editor and motivational speaker. She is the editor-in-chief of the all-digital, gluten-free magazine, Easy Eats. Silvana is also the author of Cooking for Isaiah: Gluten-Free & Dairy-Free Recipes for Easy, Delicious Meals and publisher of Silvana’s Kitchen, a blog that takes the guesswork out of how to feed a family with food allergies. Previously, she was the founding editor-in-chief of Every Day with Rachael Ray.

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Win Live Simply Granola and Trail Mix!

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live simply granola and trail mix
Mix up your breakfast routine and stay fueled all day long with Live Simply’s Apple Pecan Rosemary Granola. High in both fiber and protein, this savory granola contains only five ingredients. Apples, pecans, granola and raisins are tossed with rosemary for a subtle savory-sweet flavor in each and every bite.

Live Simply’s Cranberry Pepita Dark Chocolate Granola Trail Mix makes for a quick snack on-the go– no other ingredients required! Tart and sweet with just a hint of spice, this mix makes a great breakfast, too.

You can buy your own Live Simply Granola or Live Simply Trail Mix or enter in the comments for a chance to win a prize pack from Live Simply. Just let us know, in the comments, how you eat your granola — plain, with fruit, sprinkled over yogurt, or some other way we haven’t even thought of? The contest starts at 10:00 a.m. EST today, and ends on Friday, May 18 at 5 p.m. EST.

We’re giving away one bag of Live Simply granola and one bag of Live Simply trail mix to three lucky, randomly selected commenters. You must include your email address in the “Email” field when submitting your comment so we can communicate with you if you’re a winner.

You may only comment once to be considered and you don’t have to purchase anything to win; a purchase will not increase your chances of winning. Odds depend on total number of entries. Void where prohibited. Only open to legal residents of 50 U.S. states, D.C. or Puerto Rico, and you must be at least 18 to win. For the first day of the giveaway, all entries (answers) must be entered between 10:00 a.m. EST on May 16 and 5 p.m. EST on May 18, 2012. Subject to full official rules. By leaving a comment on the blog, you acknowledge your acceptance to the Official Rules. ARV of each prize: $12. Sponsor: Scripps Networks, LLC, d/b/a Food Network, 9721 Sherrill Blvd, Knoxville, TN 37932.

So tell us, how do you eat granola?

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Healthy Recipes: 50 Ways To Get Dinner On The Table (PHOTOS) – Huffington Post

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For many of us, making dinner is an afterthought — especially after a long day of work. A healthy dinner is just what you need to re-charge, and it’s easy to put together if you’ve got a good game plan — sometimes the hardest part is finding a …
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Walnuts add healthy crunch to roasted tomatoes, herbed ricotta – St. Louis Post-Dispatch

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Their healthy oils put them at risk for going rancid … We’ve chosen to showcase walnuts in this recipe for a composed salad made from roasted tomatoes (the roasting brings out their sweetness) and creamy herbed ricotta cheese. For a great dinner …
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