[Healthy] Summer Grilling

It's summer time and to me the summer months mean cooking and grilling out with friends and family. It’s a great way to cook a meal that is ideal for your waist line yet draws the attention of the crowd; after all, who doesn’t love a steak on the Barbie?

Nonetheless, lately grilling has taken the ’heat’ in the research field; with new research trending regarding carcinogens it’s tough to figure out if this cooking method is really still “good for you.”

Now, let’s not jump to conclusion and hang our spatulas forever. Try following some of my simple tips that may help minimize your risk while still enjoying your barbecue.

1. Marinating Meat. According to Cooking Light and Kansas State University researchers, marinating steaks in oil, vinegar, herbs and spices reduced carcinogens in marinated steaks from 57 to 88 percent.

2. Keep it Clean. Using a wire brush to clean or scrape the grill plates before and after use will keep from build up producing.

3. Charred. Forget the flare, we don’t need to see any tricks…just good old fashioned grilling. Reducing flames that create smoke will help reduce carcinogens as the smoke may contain much of these carcinogens. Leaner meat means less smoke. Get the black [char] marks on the meat? Scrape them off!

4. Cook to Temp. Cooking your meats to proper temperature will help reduce bacteria.

5. Reduce Time. Reduce the size of your grilling meat to reduce the amount of exposure on the grill. Smaller the better…this holds true for your waistline too.

6. Grill the Good Stuff. Go beyond meat and try grilling fresh fruits (pineapple, peaches) and vegetables. Haven't tried it before? Try the recipe below...I promise you'll write home about it ;)

Grilled Peaches with Honey and YogurtPhoto credit & Recipe adapted from: skinnytaste.com
Ingredients:
- 4 medium ripe peaches, cut in half, pit removed
-1/2 cup honey flavored fat free Greek yogurt
- 4 Tbsp honey
- cinnamon to taste
Directions:
1. Place peaches cut side down on the grill. Grill on low until soft or about, 2-4 minutes on each side.
2. Combine yogurt and cinnamon. Pour 1 tbsp yogurt over each peach half. Drizzle honey over peach and yogurt. Enjoy
Nutrition:
131 calories, 0.1 gm fat, 31.7 gm carbohydrates, 3.4 gm protein, and 2.2 gm fiber

Snack Sack- Week 2

Hey guys! Snackin' again...as per usual. This week I am really trying to hone in on my inner-fruit love. I obviously went baserk at the farmer's market last week and had to deal with the consequences...strawberries at [almost] every meal! I give you week 2 snacks...

I am proud to report that today's strawb and grape snack mix (just grapes and strawberries halved with a drizzle of lemon juice) will mark the last of the strawberries! I am forever thankful for the delicious vitamin C packed boogers but I must admit, I won't miss eating them with breakfast tomorrow morning ;)

Picked up an orange at lunch for sometime this week too!

Once I pick one snack or have purchased a specific fruit in bulk (case in point: strawberries) I will try and snack on them all week; this way I can avoid being wasteful!

Snack Sack

Since I am your Smart Snacker, I thought it would be fit to start off with a weekly Snack Sack post. The thought would be that you get a feel for good snacking foods/ideas that you could hopefully incorporate into your daily routine. So I give you my snack from last week...

Obviously, the apple (small; ~ 80 calories) only lasted that day but the almonds have lasted throughout the week. They are a great, satisfying snack that curbs hunger and provides energy. At one ounce per serving I was able to fuel up for under 200 calories.  

Smart Snacker- Snack Sack Rule of Thumb: try and keep a piece of fruit around everyday...you will see my snacks usually contain grapes, bananas, apples, oranges or berries!

When life gives you strawberries...

...get in the kitchen and be creative! Nuff said.

Quite the predicament to be in, huh? I have so many strawberries- I obviously have no self-control when it comes to shopping at the Farmer's Market! Go figure!  

So, I give you...

Strawberries 10 ways:
1. Salad topper (spinach, blue cheese, candied walnuts and berries...YUM)
2. Slim strawberry shortcake (angel food cake topped with strawberries and nonfat whipped topping)
3. By themselves (no sugar sprinkle even necessary)
4. On top of hot cereal
5. On top of cold cereal
6. In a smoothie
7. Yogurt parfait
8. Edible breakfast garnish
9. Strawberry mojito (make it skinny- mix club soda with splenda or sugar-sub of your choice)
10. Chocolate covered

STILL have some left? Freeze 'em!

Quick Care Tips:
When purchasing: look for vivid red color, should not be wet or moist, choose smaller berries when possible and they should not be mushy or have whithered leaves.
Cleaning and Storing: wait to wash until you are ready to consume them; refrigerate.

The Skinny: 1 cup serving (whole) 46 calories, 0 mg cholesterol, 11 gm carbohydrates, 3 gm fiber, 7 gm sugar, 1 gm protein

Get more from what you Eat- The 411 on Super foods

There are an abundance of foods that we consume daily that can provide essential vitamins, minerals and nutrients for optimal health. Foods that may promote additional health benefits beyond that of basic nutrition are coined functional or super foods. Super foods are multitasking foods that may provide multiple disease-fighting qualities while filling you up with taste good nutrients but without adding all the excess calories. Fight disease, stay satisfied and waist-line friendly? Why not! Super foods are recommended in the diet to prevent or reduce inflammation, lower total cholesterol, and lower blood pressure, help protect against heart disease and cancer while promoting digestive health.

Some of my favorite super foods to try in your diet:
-Beans/lentils/legumes: good for your heart; loaded with colon-cleansing fiber for good digestive health. Research has shown that fiber may also help lower cholesterol.
-Berries (blue, rasp, acai): loaded with antioxidants, fiber, low in calories and high in water . Help control your blood sugar and keep you full longer with the fiber.
-Green leafy vegetables/Spinach/Kale/Broccoli: packed with Vitamins A, C and K. Bone-building and immune boosting side dish.
- Red/Orange vegetables (sweet potato, tomato, carrots): promote eye health and decrease risk of age-related eye decline/ degeneration and cataracts.
-Salmon (and fatty fish): providing omega-3 fatty acids for optimal heart health. Two servings (3 ounces) per week are suggested.
-Nuts: filled with protein, heart-healthy fats, high fiber and antioxidant qualities (inflammation reducing), and perfect for snacking. Pistachios, almonds, peanuts, walnuts or pecans can all be enjoyed just remember the key is portion control.
-Low-fat or fat-free yogurt: high in protein, potassium and calcium; enriched with probiotics for digestive health. Consult your food label for varieties containing Vitamin D for added bone health.
-Eggs: quality protein, 12 vitamins and minerals including choline, which is good for brain development and memory. Now you know what to eat before a big test or presentation.

Having a diet that consists of fat-free or low-fat diary, whole fruits and vegetables, complex carbohydrates (whole grains) as well as, lean protein will help meet the recommendations and guidelines for all Americans according to the 2010 Dietary Guidelines for Americans.

Remember the key is always portion control. Regardless of the fact that these are healthy, nutritious foods, everything in moderation is essential to a healthy weight and optimal well-being. Too much of a good thing is not always best either!

For the love of Fiber!

Being that we discussed the benefits of our complex carbohydrates, abundance of nutrients including our filling fiber, provided by the Sweet Potato, I am glad to share this new research I have stumbled across.

I am sure that you have heard lots in the news, magazines and through word of mouth that fiber is good stuff. Healthy, important in a healthy lifestyle and can reap some great benefits. Well, it has been known that fiber is good for lowering cholesterol. It's bulking-agent qualities and ability to cleanse the colon has been the "ah-ha moment" of good health. While cholesterol builds in the arteries making it hard for the blood to flow to the heart, the fiber can come in and help clear the cholesterol making way for good blood circulation and in turn lowering one's risk of a heart attack. Sounds like a little wonder, that fiber.

Now research is being done on the affect that fiber has on cardiovascular health...so for the love of fiber- read about it now in USA today!

How do you know if your getting enough fiber in your diet?
The current recommendations for fiber are based on gender; up to 38 grams of fiber per day for Men and up to 25 grams of fiber per day for Women.


What foods contain fiber?
- Fruit (berries, apple/pear with the skin, bananas, prunes, raisins)
- Whole grains (whole wheat breads/pastas, bran, barley, oatmeal, popcorn, brown rice and oat bran)
- Legumes, nuts & seeds (split peas, lentils, sunflower seeds, almonds)
- Vegetables (potatoes with skin, raw vegetables)

For exact an exact count of fiber grams and high fiber foods see The Mayo Clinic's Suggestions.

Potato, Patato

So I am beyond sure that there has been a time or two that someone has told you to eat a sweet potato instead of a white/russet potato...am I right?

Potato, Patato? The Sweet versus the Russet.

This could seem pretty bais because I LOVE sweet potatoes but I will try not to take sides. Just know I could eat sweet potatoes everyday. I could eat them any way...mmm.

So to clear up your potato confusion...

Sweet Potato (with the skin): loads of vitamin A, C, B6, dietary fiber, iron and potassium among other nutrients. The only problem with writing about the benefits from sweet potatoes is the fact that it could take 10 minutes, this whole blog post and be too much to read; in that case, I'll touch on the basics! The sweet potato can definitely boast about it's antioxidant qualities, anti-inflammatory nutrients, and blood sugar-regulating nutrients. Mash 'em, bake 'em, puree 'em, chip 'em, roast 'em or stick 'em into another dish! 1 cup has roughly 95 calories.

Russet/White Potato (with the skin): Well it obviously doesn't have the beta-carotene hue that it's friend has...it does have some great nutrients (Vitamins C and B6, potassium and dietary fiber). The good, old comfort food shouldn't always get the snuff, it is a good low fat, cholesterol free starch that can make a great accompaniment in a dish. Just know most of the nutrients are always found in the skin; Fresh potato skin as well as flesh are good source of antioxidant vitamin; vitamin C. When consuming vitamin C in the diet daily, it may help the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.  I cup has roughly 132 calories.

Tonight I had my favorite of the two... 

Sweet Potato Chips

Preheat oven to 450*. Chop into chips. Line the soliders on a baking sheet. Spray them with nonstick spray (sans the calories/fat). Bake for about 20 minutes- watch 'em good. Remove and enjoy!

The 411 on Sea Salt or Table Salt

Sea salt or table salt…what’s the difference? As you may see in tons of advertisements, now fast food chains are buying you in by saying that they use all natural sea salt on their french fries; first it was the type of frying oil now it's the salt...what next?

Well, they may say it's "better" for you but what gives? taste, texture and how the salt is processed are the basic differences between the two. According to the Mayo Clinic, sea salt is the product of evaporated seawater. One advantage of sea salt is that some people may use a little less because of its courser texture and some people prefer the taste. However, the sodium content and nutritional make up of each is essentially the same.

Salt is salt so if your looking for a low-sodium option, try salt-free seasonings and herb blends instead like Mrs. Dash!

Making you Holiday's Sweet [calorie-free]

Did you know that seasonings can add sweetness to some of your holiday foods without the extra sugar and calories?
Allspice, cardamom, cinnamon, ginger, mace and nutmeg make great additions to holiday foods.

Incoporating them into your diet:

• Try adding ginger to a fruit glaze
• Blend frozen raspberries with a pinch of ginger and a small amount of fruit-juice concentrate and toss the glaze with fresh berries or sliced fruit.
• For a warm treat, add a cinnamon stick to your coffee grounds before brewing
• Top with nonfat or low-fat whipped topping and a sprinkle of shaved chocolate and enjoy!

My Guide to Portions

Hey guys! Thanks for the great emails with awesome suggestions! I got one question regarding portion sizes...

 Portion control can be a deciding factor in weight loss vs. management. It is usually what anyone can make a simple modification with and see results! Often times it is hard to measure our portions percisely using a scale so I like to use different objects and tricks in order to keep my portions in [quick] check! Follow My Guide to Portions and feel confident about your plate...

• Tip of your thumb: about 1 tsp of peanut butter
• Handful: about 1/2 cup cooked or raw vegetables, a piece of fruit or 1/2 cup of cooked rice or pasta
• Check book: equivalent to a 3 oz serving of fish
• CD: equivalent serving size of a waffle, pancake or slice of bread
• Computer mouse: one serving of a baked potato
• Deck of playing cards/ palm of your hand: a serving or meat, fish or poultry
• One domino: 1 oz serving of cheese
• Golf ball: about 1/4 cup of dried fruit or nuts
• Tennis ball: about 1/2 cup of food (ie. ice cream)
• A baseball/ size of your fist: equal to a serving of fruit or vegetables

   

A real quick tip...fill your plate with 1/2 vegetables!

What's your portion control trick?

Reduce your Sugar Intake [and I don't mean just add Splenda]!

Reducing your daily intake of sugar can significantly reduce your overall daily intake of calories as well as, perk you up throughout the day. Now when I say reduce your sugar intake, I don't mean just add splenda [or your favorite artificial sweetener]. Although aspartame and it's counter-parts are deemed safe for human consumption some people would rather not use them or consuming them results in a negative side effect (ie. headaches). 

Let's try and learn to like things that are less sweet. If you think about it, the foods that most American's crave are donuts, cookies, cakes and all the other similar baked/ packaged foods. Why don't we crave fruits and vegetables? hhmm. Definite food for thought.

So how can you begin to reduce your sugar? Check out some of the Smart Snacker tips below:

Use Spices and Herbs
- Cinnamon, nutmeg and cardamom to enhance flavors

Add Fresh Fruit
- Mix fresh fruit into unflavored oatmeal and yogurt, make your own toppings for pancakes and waffles by pureeing fresh fruit and adding a bit of water and vanilla extract

Consider honey or molasses
- These taste sweeter than table sugar and using them may help you reduce total sugar content of a recipe

Cook your fruits and vegetables
- This will sweeten them more so than if they were served raw

Eat bitter foods
- By adding bitter foods more frequently (arugula, endive, broccoli rabe, collards, kale and mustard greens) it will make your naturally sweet foods (fresh fruit) taste even sweeter

Catch some Zzz's
- Being tired and irritable causes people to crave sugary foods

Participate in frequent eatings
- Don't let more than 4 hours pass before you eat something; doing so will cause a fluctuation in your blood sugar and send you straight to the candy jar

Don't go cold turkey
- Try to limit your sugar gradually; if you cut cold turkey it could cause you to not feel well


So how much is too much? According to the most recent 2010 guidelines established by the American Heart Association, no more than 25 grams of added sugar a day for women and 37.5 grams for men

Healthy Hostess

Hey guys! Hope your enjoying your weekend, as am I. I wanted to share this great dinner that I cooked for a friend and I. It was healthy, 90% locally grown, wallet-friendly and more importantly, waist friendly!

I used most of my Farmer's Market purchases from Thursday for this meal. I started with a simple salad:

• Cucumber
• Tomato
• Romaine

Then for my other side I did a simple sauteed zucchini and squash:

• 1 Tbsp of canola oil
• Garlic
• Florida Seasoned Pepper from Penzeys Spices (A salt free pepper and citrus blend)

The protein was a center cut pork chop that I marinated in:

• BBQ Sauce
• Mango Coconut Sauce (found in Fresh Market)

Served with my Farmer's Market Summer Mango Salsa (picture above)

Serves 3: ~$3.86 per serving

Grocery List
- Cucumber- $0.40
- Tomato- $1.00
- Romaine- $1.00

- 2 Squash/Zucchini: $1.20
- 3 Center Cut Pork Chops $2.99
- Marinades: $3.00

- Salsa: $5.00 for whole container (used 1/4)

Look at me with all my veggies : )

Smart Snacker: 101

Looking to become a Smart Snacker? The one thing that will ensure smart snacking is planning. Planning will pretty much make or break you when it comes to food choices. Below are my snacks I have packed ahead of time to bring to work with me; this way I know I have two really great, satisfying, nutritious snacks incase I am...
1. craving something naughty, I can go ahead and "splurge" on my Luna Protein bar (Chocolate/Peanut Butter flavor always tickles my taste buds; just as sweet as a candy bar but 1/2 the sugar and 3x the protein)!,
2. hungry in a pinch and don't have time to take a real "lunch" and/or
3. I need an afternoon pick me up (this way I won't make way to the community candy jar; I know we have ALL been there)

Farmer's Market Fresh Cameo Apple (Sweet and Super Crunchy) & Luna Protein Bar

Whether it's meal or snack planning, planning your trip to the gym or planning an outing with friends, in order to be a successful Smart Snacker planning will be key! This is Smart Snacker: 101- if you plan, everything else will fall right into place : )

Do you have any planning tips? I'd love to hear!

Peppers, Squash and Apples, Oh My!

How else do you think a Smart Snacker would spend her day off? Of course, at a Farmer's Market!...it's only one of my favorite things to do :) Check out some of the seasonal offerings...and try not to drool while your at!

I ended up with some great stuff...

• 4 tiny sweet potatoes (I think I'll make some roasted "disc's")
• 2 Cuke's
• 2 Field tomatoes
• 2 of those neat looking squash (the yellow/green one's- they were described as nutty and sweet!?)
• 3 cameo apples (I like sweet and crunchy)
• Fresh romaine lettuce
• The last of the Summer Mango Salsa
• Peach Salsa

So, as a result...my lunch today was a heavenly bed of vegetables that were all North Carolina grown...

• Fresh Romaine
• Cuke's
• Field Tomato
• Chunky Summer Mango Salsa (the last week it's offered)!

*My new thing is putting salsa's on salads- it's low calorie, fat free and adds an extra serving of vegetables or fruit!

For my protein, on the side, I had a small dish of homemade chili with lean beef and kidney beans (This was not very photogenic ;) )

Think Pink.

October is National Breast Cancer Awareness Month- all the more reason to Think Pink.

Around this time of year it's a good idea to re-evaluate your diet and make your way towards adopting a new behavior modification...for example, I am adding more vegetables to my lunch.

Making behavior modifications like mine above, and following a healthy diet, while incorporating exercise, will promote a healthy lifestyle, optimal well being and may help protect against some cancers and other diseases.
Some quick tips?

- Maintain a healthy weight; avoiding excessive weight loss/ weight gain is ideal, the street name would be "yo-yo dieting," ugh makes me cringe!
- Try and incorporate fruits and vegetables at each meal; berries with breakfast, a salad and a banana with lunch and broccoli mixed with cauliflower with dinner
- Go for whole grains and whole wheat carbohydrates (breads, pastas, rice, etc)
- Get most of your fat from "healthy fat" (polyunsaturated and monounsaturated) found in olive and canola oils, fatty fish like salmon and nuts
- Make sure your getting your share of Vitamin D and Calcium...remember that awesome yogurt? eat it!
- Limit red meats and processed meat/foods (think- pre-packaged)!
- Try and exercise at least 30 minutes everyday, even if it's taking the stairs all day at work instead of the elevator! It can all count : )

Bringing the Diner to the House

Hey guys! Happy Father's Day to all the Dad's out there (especially my Dad)!

I have been suffering from the ultimate writer's block and it did not help that this week was completely chaotic! But, I'm back and have a great post for you today...so without further ado...

Today I am Bringing the Diner to the House with my newest brunch product. When the weekend rolls around the last thing you want to do is have your morning ritual bowl of oats/ cereal or quick breakfast bar, no, you actually have time for a nice well-balanced meal. Sometimes this extra time on the weekends ends up being a stretch on the belt buckle (literally) because we want to head out to the local breakfast joint or ihop diner. Well, to keep myself from those temptations and to keep my weight in check have incorporated "brunch inspired" meals on the weekends into my routine. Usually, saturday mornings I don't do anything special because I get up early and head to the gym but Sunday is the day I like to sleep in and make a good breakfast.

Scrambled eggs, toast and a breakfast meat is my go to for a satisfying "brunch inspired" meal. It's well-balanced and sure to please everyone! The only down side is the breakfast meat; often laden with fat, hidden saturated fats and sodium levels through the roof. Well...I found just the product for us...

Healthy Canadian Style Bacon by Celebrity Foods. I found it while scanning the aisles of Trader Joe's. It's a great alternative to your sausage, scrapple, pork and even turkey bacon. It's definitely a great treat to have every now and again.

The skinny: 3 slices; 60 calories, 1 g fat, 0.5 g saturated fat (it's an animal source), 30 mg cholesterol, 350 mg sodium (50% less sodium than other leading brands), 1 g carbohydrate, 0 g sugar, 10 g protein, 4% iron

The meat was pretty flavorful. I cooked it in a stovetop pan; it's already ready to eat, you simply heat and serve! It's commpletely fool proof, I love it!! It's quick, satisfying, a good source of lean protein and it was not too salty like its breakfast meat counterparts.

What's your favorite brunch splurge? french toast, waffles, bacon?

From my Kitchen to Yours!

You know I am ALL ABOUT sneaking in veggies some HOW, some WAY (ie.  like here and here)! Well, I have mastered it this time folks! Check it out...

Like I said from my kitchen to yours...share this awesome recipe with your family and friends and get them eatin' their veggies :)

Inspired by a recipe "Clean-out-the-pantry Minestrone" who wouldn't want to eat this? 

I got this fabulous cookbook back in December from my Mom and I use it every time I want to create a masterpiece in my crock pot...simply "Set it and Forget it" right!?

In the POT:
2 (16 oz.) cans of beans (your choice; from my pantry I had a can of black and a can of pinto)- rinse the bean funk off 

1 can of corn and the juices

1 can of tomato and their juices

2 cups of chopped veggies (your choice; I cleared out my everlasting-bag of carrots, celery and some frozen brocc)

3 cups of chicken or veg broth

S & P to taste

What to do--> Simply pop the cans and toss it all in; remember to only rinse the bean funk and keep all other juices! Cook low for 8-10 hours or high for 4-6 hours.
I cooked on high for 4 hours! This yields 6-8 servings and then some! I STILL have leftovers...

SMART SNACKER TIP: Freeze leftovers and pull them out on a day you don't feel like cooking or find yourself in a bind for time!

The POT working it's magic!

Even my not-so-loving of veggies friend LOVED this :)
I witnessed her clear her bowl!

It was an Upset

The challenge turned out good but started terribly for me! I went to take my butternut squash out of the container and it was GROWING MOLD! Can you believe it? It's not like I had it sitting for a while, I just bought it Tuesday night!
I was SO looking forward to this meal! 


So, I had to find something to take it's place...
thank goodness for my polenta----->




So here's what I came up with...
Same ingredients sans butternut squash!

Not too shabby, right?

We've got parmesan polenta, pan seared turkey burger and sauteed spinach with sun-dried tomato and onion.
Parmesan Polenta:
Bring water to boil, add polenta, stir vigorously (it's pretty much a workout in it's self!) and add in Parmesan once cooked.
Sauteed Spinach:

Splash pan with a little canola oil (not much because the sun-dried tomatoes are packed in oil too), brown onion, add sun-dried tomato and let them soak a bit. Add spinach and let it ride from there!

Turkey Burg:

My burger was frozen so I took it straight from freezer to pan. Cooked it for about 20 minutes total, flipping it every so often. I added some Worcestershire sauce for extra bang! 


This meal is coming in under 500 calories (approximately, from my good judgment and according to portions and product nutrition fact labels)




Let's Talk Tips!

Lately, I have been struggling with the clock. I am a big stickler when it comes to people saying they have "No time!" I hate that excuse and sadly, I have found myself thinking it lately. Everyone has time; we all have the same amount of hours in the day it's just called time management.
It's a huge part of success when it comes to maintaining a healthy lifestyle! Finding time for yourself; to plan your meals or get to the gym, de-stress or enjoy a hobby.
Some tips for finding that time [especially for physical activity]...

- Break it up! If you have 10 minutes in the morning you can walk around the block, do a short exercise video or hop on your exercise machine, do it! 10 minutes is better than nothing!

- Add it up! 10 minutes in the morning, 10 minutes at lunch, 10 minutes at night...and you've already done 30 minutes of physical activity for the day.

- Beat the clock! Go in the AM before work/school. This will guarantee a workout! So much happens during the day that something may come up (or you may decide to hit happy hour with some work buddies) and you can't make it that evening. If that means you may have to forgo your favorite prime time show because you need to get to bed earlier, then make it happen. Hello! That's why we have DVR these days :)

-Find time! Take the stairs instead of the elevator, park further away in the parking lot, you get the point ;)

No matter when it is and how much it is...it just matters that it gets done!

A little bit can go a long way.

RD Day

Happy Registered Dietitian (RD) day! 

It has become a social norm of the US to eat out several times a week; for celebrations, in a pinch for time or out of pure laziness. As a dietetic intern (soon-to-be RD) I have been trying to teach patients that eating healthy will start at home. Eating at home [and becoming your own chef] is the best way to maintain a healthy lifestyle. I am not saying to never eat out again (that would be silly) but just don't make a habit of it. Cooking at home can be beneficial for countless reasons. Some include: you know all the ingredients, their portions/measures, it can help you lose weight/ maintain weight and you can control your serving size. Most importantly, it can be fun, a great family bonding experience, stress reliever and nonetheless, a great way to introduce kids to healthy eating habits!

 

In honor of RD day we are going to have a smart snacker challenge! 

The challenge will require: 

-Your kitchen
-A cookbook or recipe collection
-Food/ingredients
-A creative mind

The challenge is to test a recipe! Any recipe a new one, an old one or a made up one using a hodgepodge of ingredients! Let's start making it a habit to cook at home at least 4 times a week...starting with today [by testing a recipe].

Don't think this Smart Snacker won't join, I am always up for a challenge that involves my kitchen and food!
These are the ingredients I am going to test...

In the experiment:
-Frozen Jennie O Turkey Burgers
-Butternut Squash
-1 Sweet onion
-Jar of Sun-dried tomatoes
-Baby Spinach


My creative mind is telling me this:
A bun-less burger topped with sauteed spinach, sun-dried tomato and onion with a side of roasted butternut squash!

sounds so RDish of me, doesn't it? :) 


I will let you know how the challenge works for me so you do the same!


*Feel free to share any recipes! I always love trying something new!*

 

"Set it and forget it"

Oh my gosh do I love the crock pot! What a great invention and HELLO...time saver! Gather, wash and cut all the veggies and goodies the night before...pop it in, in the morning and RUN! Literally, just "set it and forget it..." simply genius!

Day off from the internship = today is for me time :) I started the morning getting my slow cooker ready for dinner [this evening] (put the baby on an 8 hour timer) then headed out! I hit the gym and Trader Joe's then finished with some errands. The best part is...it's still only noon! 

I came home to a house smelling of delicious pot roast...check it out!

Only 3.5 hours in and it's already looking delicious!



What's Cookin'?
- 3 lbs. chuck roast
- 5 cups of veg (carrot, celery, onion and potato)
- 1 McCormick slow cooker seasoning pk
- 1 cup H2O

Seriously SO easy!
This is a great way to get in your daily vegetable servings while packin' in the protein! You can share with friends, family or freeze and save leftovers for a hectic week night! 

Nutrition run down Per serving: Calories: 306, Fat: 9 g, Carbohydrates: 12 g, Cholesterol: 111 mg, Sodium: 493 mg, Fiber: 2 g, Protein: 39 g
Nutrition Information provided by McCormick

Make your pot today too!