Your Secret Ingredient

Ode to the Canned Tomato

2012-02-22T12:14:00.010-05:00

Although it is true that fresh over canned veggies is often the better choice, sometimes there is just no time. You’re in luck because canned tomatoes are just as good as fresh! Plus, after a long day of work and maybe a workout at the gym, coming home and cooking dinner is a daunting task! So, if some canned tomatoes will help to make your cooking a little easier and healthier, I say go for it!

Why Have You Done A Good Thing?

Tomatoes (canned or fresh) are filled with powerful antioxidants, such as beta-carotene and lycopene. These nutrients help our cells fight off enemies and keep us strong. These red delights are low-calorie, with fiber to boot, making them a great BANG for your BITE. Finally, they are a Your Secret Ingredient pick because of their important role in so many different recipes, making you more likely to make a quick weeknight dinner with these cans on hand. Go you!

Quick Tip: sometimes, canned foods (including tomatoes) can be high in sodium. It is important to read the label and choose the brand with the least amount of sodium (the lower the better). You can also rinse the contents to lower the sodium by about half. Look at the ingredients; they should only be tomatoes and/or juice of tomato.

Your Secret Ingredient Brand Picks: Pomi Canned Tomato Varietites, San Marzano Canned Tomato Varieties, Hunt’s No Salt Added Plum/Diced Tomatoes, and Shoprite No Salt Added Peeled Tomatoes

10 quick weeknight meals to make with canned tomatoes: you will be doing your waistline & body good!

1. Want to make homemade tomato sauce, but don’t have the energy to go to the grocery store? Grab a can of tomatoes from your pantry and follow along: Sautee onion and garlic in olive oil, add any chopped veggies you have on hand, add any combination of fresh, cherry or canned tomatoes. Season with salt, pepper, basil or oregano- simmer. For extra protein, try adding a couple of lean burger patties or low-sodium canned beans in to the sauce. Or top sauce on store-bought veggie-filled ravioli or tortellini. For a fancy fake-out, bake your new tomato sauce with the ravioli or tortellini and a sprinkle of cheese for a lasagna fake-out!

2. Roasted veggies with pasta and tomatoes.

Chop any vegetables (I like mushrooms, zucchini, broccoli, and onion), coat with a little olive oil and salt, and roast in oven on 400F for 25-30 minutes. Do this step on a day when you have extra time (maybe Sunday) and then just keep in the fridge. *Those veggies will be good to snack on, too. Cook whole-wheat pasta according to instructions. Place ¼- ½ cup of pasta in a bowl, along with 1 cup of roasted veggies. Add ½ cup chopped canned tomatoes. Heat up and sprinkle parmesan cheese on top for a complete meal.

3. Turkey or Bean Chili.

Everyone has their favorite recipes but simply, sauté some veggies, season, add some ground lean turkey meat, beans, low-sodium broth, and canned tomatoes. Let simmer.

4. Soup

For a super-easy soup, sauté some veggies (including onion, celery, and carrots). Add meat and/or beans or lentils, 1-2 quarts of low-sodium broth, canned tomatoes, and anything else you have lying around such as left-over rotisserie chicken! Let simmer.

5. Fish with onion, tomato & olive

Season and cook fish in a bit of olive oil. Set aside on a plate and cover with tin foil. In same pan, use a little olive oil to sauté onions, then de-glaze pan by adding some white wine. Add in canned tomatoes and chopped, seeded kalmata olives. Let reduce for a few minutes and then top sauce on fish and serve.

6. Breakfast anyone? Don’t count canned tomatoes out. Look at this Israeli breakfast/lunch/dinner recipe we found, called Shukshuka:

http://www.bukisa.com/articles/142057_how-to-make-shakshuka-israeli-breakfast

7. Hungarian Lecso (vegetarian)

Check out this quick and easy vegetarian meal, starring canned tomatoes. http://allrecipes.com/Recipe/Hungarian-Lecso-II/Detail.aspx

8. Use as a filling and/or sauce for stuffed peppers or stuffed cabbage. These are simple things to make. Mix some cooked brown rice with some lean ground meat (raw), seasoning, canned tomatoes & chopped veggies, stuff into pepper (halved and de-seeded) or cabbage leaf, cover with chopped, canned tomatoes, and bake in a pan, with fresh tomato sauce, at 350 for about 45 minutes, or until the meat is done.

9. Chicken A La Mexicana

In this dish, you simply brown the chicken in a deep sauté pan with olive oil on both sides- about 8-10 minutes total. Take out and set aside. Saute onions in a little olive oil until brown, then add chopped bell peppers, jalapenos (optional) and canned tomatoes. Add the chicken back in and let simmer until done, about 15 minutes.

10. Salsa

Finely chop onion, jalapenos and canned tomatoes, season with salt to taste- mix. Use as a condiment for a turkey or chicken sandwich to form an easy weeknight meal.

Next time you go grocery shopping, be sure to stock up on some canned tomatoes and then use these simple recipes to start cooking!

--Samantha Jaocbs, MS RD CDN

Time for a Round-Up: Chocolate by Number…

2012-02-13T14:54:00.002-05:00

There is nothing sweeter than a chocolate valentine. As a chocoholic myself, I love a holiday that worships the cocoa bean. But not all chocolates are created equal. To give your sweetie a chocolately and healthy valentine, know your chocolate by number…

Why have you done a good thing?

The higher the chocolate percentage on your bar of chocolate, the more cocoa and health benefits the chocolate contains. Dark chocolate is packed full of antioxidants called flavanols. Flavanols have been shown to reduce risk of cancer due to decreased free radical damage in your cells. Flavanoids also have heart healthy benefits including reduced LDL oxidation and production of nitric oxide, helping to reduce blood pressure and subsequently the risk of heart disease. Dark chocolate has also been shown to improve mood by increasing serotonin levels and increasing endorphin levels, stimulating feelings of pleasure.

And what about white chocolate? Technically white chocolate isn’t chocolate because it does not contain any cocoa solids which are the primary ingredients in chocolate. But it is still delicious and a great special treat as it is high in sugar and saturated fat!

For the best health benefits of chocolate eating, here are some tips:

1) The darker the better. Choose the darkest chocolate that you enjoy eating. In general, here are the FDA guidelines to understand chocolate labeling:

Unsweetened, brute or bitter chocolate = 85-99% cocoa
Bittersweet or semisweet chocolate = 35-84% cocoa
Milk chocolate = 15-34% cocoa, more sugar and milk

2) Watch the portions. Although all these health benefits must be music to your chocolate loving ears, remember it is still a high calorie food so limit portions to 100 calorie servings or about 1-2 oz. The darker the chocolate, the richer the taste, making just a small piece more satisfying.

3) Avoid too many fillings. Choose the most natural chocolate possible. Things like nougat, caramel type fillings take the place from good quality flavanoids. Choose plain chocolate or chocolate bars with more natural additives like dried fruit and nuts.

4) Savor it. To truly enjoy chocolate, really taste it. Eat it slowly and enjoy the deep, rich flavor!

For you foodies out there, after a round-up taste test of the best dark chocolates out there, here is a list of the most delicious chocolate brands with the highest cocoa percentages (most fun round-up yet):

Ghiradelli Intense Dark 72% Cocoa

Endangered Species Supreme Dark (70% cocoa)

Dove Silky Smooth 71% Cacao Dark Chocolate

Green and Black’s Organic 70% dark

Lindt Swiss Bittersweet Chocolate – 60% cocoa

Lindt Excellence – 70% cocoa

Michael Cluizel Grand Noir 85% cocoa

Godiva 72% Dark Chocolate

Valrona 65% cocoa

Perugina Signature Dark Chocolate - 60% cocoa

Scharffen Berger Bittersweet 70% cocoa

Trader Joes 72% Cacao Dark Chocolate

Trader Joes Swiss Dark Chocolate – 71% cocoa

365 Organic Swiss Dark Chocolate – 52% cocoa

Happy Valentine’s Day Everyone!

Xoxoxo

Amy Santo, MS RD CDN

Taking on Take-out Night!

2012-02-06T12:14:00.003-05:00

On a cold winter night, snuggled up on your couch, it can feel impossible to make it to the grocery store or even to get up and cook. Enter delivery. Although cooking your own food is great, sometimes we just need to order in. We lead busy lives and once in a while, convenience is key- no problem. Here is a Your Secret Ingredient guide to ordering in, so you can sit back and relax, knowing a healthy meal is just a bike or car ride away.

General Guidelines:

1. Always curb your appetite with a snack about 1-1.5 hours before your meal, that way you won’t be ravenous when the food comes. Plus a snack makes the wait for delivery a little easier.

2. Ask questions: What exactly does “crispy” mean? Perhaps you can substitute some healthier items in, such as grilled chicken for fried or fruit for home fries as some examples.

3. Order sauces and dressings on the side, to use at your discretion.

4. Look to cut portions. Ask for half orders or appetizer-sized portions if possible. If you don’t see it on the menu, ask if it can be done! Save half your entrée for your next meal or order 2 appetizers instead of entrees.

Guidelines by Cuisine:

1. Chinese food

-Eat with your chopsticks. You’ll eat slower and therefore fill up faster.-

-Skip the fried foods (noodles, egg roles, dumplings) and start with some soup.

-Veg it up. Look for vegetable-based dishes or meat, chicken or fish dishes that come with lots of vegetables.

-Order dishes steamed not fried (such as orange or sesame chicken) with your favorite sauces on the side. Dress it up yourself with 1 to 2 spoonfuls of sauce to save extra calories.

-Watch the ribs. Spareribs can cost you up to 200 calories per rib so keep them for a special treat.

-Limit the extra oil. Dishes like fried rice, lo mein, chow fun, and sesame noodles are loaded with oil and extra calories. Order steamed brown rice instead. If you really have a craving for fried rice, mix a couple of spoonfuls of fried rice with your steamed rice for just a taste.

-Make Chinese a special treat. No matter how hard you try to save on calories, Chinese food is loaded with sodium, which is not good for your heart. Make ordering in Chinese food a "sometimes" choice and try making it at home sometimes! Look to cookinglight.com or eatingwell.com for healthy recipes.

2. Japanese food

-Start with edamame- the fiber filled beans will take the hunger edge off.

-Go for the salads (ginger dressing on the side and use sparingly), steamed shrimp dumplings, tar-tar, ceviche, fish, and skewers (meat and/or veggie). Stay clear of anything “tempura” or “crispy” as that means deep-fried.

-Think sashimi (raw fish) or a mixture of sashimi and sushi (raw fish over rice), including some fatty fishes like salmon or tuna, brown rice rolls (whole grains) with fillings of fish, avocado, and vegetables, “teriyaki dinners” with chicken or fish with sauce on the side to save on sugar and sodium! Avoid the roll fillings “crunch” or “tempura flakes” (fried) and cream cheese like in Philadelphia rolls to save on saturated fats. Know that when you see “spicy” it means mayonnaise!

-Stick to low-sodium soy sauce, pour in about 1 tablespoon and make it last!

3. Italian food

-Start with a salad with lite vinaigrette or a hearty bean soup, such as minestrone.

-Limit the starches. Italian cuisine can be very high in grains so pick and choose which ones you want most. Do you want a piece of bread from the basket, a side or appetizer order of pasta or potatoes with your meat/fish dish?

-Limit the cheese and cream based dishes. Avoid excessive saturated fat and calories by avoiding garlic bread and cream sauces such as Alfredo or butter sauce. Ask about sauces if you are not sure if they are creamy or cheesy.

-Limit portion sizes of tomato and mozzarella salads, parmigiana, beef lasagna, vodka sauces, cheese sauce or cheese filled pasta, carbonara, and sausage dishes.

-Choose appetizer sizes, side orders, or half orders of pasta and risotto. If you don't see it as an option on the menu, ask your server if it can be done.

-Eat lean protein and vegetables first. It makes eating less pasta easier. Try the grilled chicken, fish, or seafood dishes with marinara, garlic and oil, or marsala sauce.

-Load up on the fish. Italian cuisine has delicious fish entrees including a Your Secret Ingredient fav: branzino ( aka. Mediterranean seabass).

-Stack the veggies on your pizza. Go for thin crust and have up to 1-2 slices. Bulk it up with a salad or lean protein like chicken or fish. Limit portions of rolls or calzones (split them a few ways)

-Watch the wine. Limit yourself to 1-2 glasses of wine and choose between wine and a few bites of dessert.

4. Asian Varieties

-Start with some soup or salad

-Take advantage of all the vegetarian options, such as tofu with vegetables. Although the sauces (especially panang curry) are delicious, they can pack on the pounds so order it on the side and dip at your own discretion.

- Order the skewers: chicken, fish, shrimp- all a good choice!

-As for the pad thai- this is a hard one- it’s so good but not so good for you. Have it once in a while and eat 1/8^th of the ridiculously oversized container.

-Order steamed rice. Often times there are a lot of varieties to chose from that are not fried.

5. Greek

-Start with a salad. Greek salad is a great choice, just be sure to take out some of the feta because often times it can be about 10 servings of cheese in there.

-Share some spreads: Hummus, babaganoush, tziki, all good and mostly good for you. Just remember the portion size for dips is about 2 Tablespoons, so take it on your plate first rather than dipping from the container. Use vegetables to dip, rather than chips.

-Go for the lean meats such as fish or chicken or stick to the vegetarian options such as eggplant, hummus, or baked falafels (as your server if they are baked or fried).Again take the opportunity to bulk up on great fish choices like branzino or red snapper.

-Choose whole-wheat pitas, if available. Stack them with lots of veggies, a little protein, and 1 Tablespoon of dip for a hearty meal. Limit your pita servings

-Try gigandes (Greek baked beans) or briam (roasted vegetables) for extra fiber and healthy side dishes

-Limit baklava, spinach pie, and other filo dough options as they are high in calories

6. American and Diner Food

-Take a pass on the fried appetizers, and take advantage of some likely delicious soup, such as matzoh ball soup or vegetable soup. Still watch the portion since it is a high-sodium food.

-Egg-white omelets are a great choice. Load it with veggies and even a little cheese, if you want. If you have good self-control and get the homefries and just eat a few if you can portion control. If you’re like me, skip it and order some fruit or sliced tomatoes instead. Whole-wheat toast is a go.

-Diner portions are notoriously large, so think about sharing or definitely plan to have lunch for the next day- bonus!

-If you’re craving a burger… order sliders and have 1-2, a kid's portions, or share 1 burger and a salad with someone. Or try a grilled chicken burger, turkey burger, or even a veggie burger. Often times these will hit the spot, too once loaded with lettuce, tomato, and onion.

-Craving pancakes, French toast, muffin or other breakfast cake? Do what I do and order an egg white omelet with fruit for yourself and a short-stack order of pancakes for the table. That way everyone can have just a bite and satisfy a craving!

-Try a sandwich or salad. Often times diners have a variety of sandwiches and salads to choose from. Look for ones with lean meats like turkey or grilled chicken, no bacon, very little cheese, and try to get low-fat condiments/dressings, if possible. Mustard has no fat but a lot of sodium, so have just a tsp. Add other lean proteins to salads like egg whites or beans for a vegetarian protein source.

-The best thing about a diner is you can usually get whatever you want. So be creative with your requests and substitutions to make some traditional orders a little more Your Secret Ingredient-esq.

--Samantha Jacobs, MS RD CDN

Just a Bite…

2012-02-01T20:35:00.010-05:00

I love making meals out of appetizers. I love variety and having just a bite of each of my favorite treats. What better way to eat on Superbowl Sunday as well! Keep the calories down while still enjoying delicious treats…tapas style!

Why have you done a good thing?

Eating making meals out of appetizers, also known as tapas style, can be a great way to control portions. It can also be a fun way to serve up meals in front of the big game or at a dinner party. Plus, small foods are very appealing to kids as they fit right in their hands! So give tapas style a try. To keep portions under control, especially at the Superbowl, remember Your Secret Ingredient tips:

1) Start with a big salad, crudite, or a piece of fruit before you chow down on any Superbowl Treats to curb your appetite. If you don’t think these options will be there, either bring it with you as your contribution or eat a fiber filled snack before you go

2) Keep track of your bites. Fill your plate with all the bites you are interested in. Have one plate full and pair it or finish it off with lots of crudite (with low fat dip if you want!)

Top 10 Your Secret Ingredient Just a Bite Superbowl Recipes

1) Mexican Bites – Tostitos scoop chips filled with 1 tbsp of guacamole or your favorite chili recipe. Try Your Secret Ingredient Turkey Chili from our January 17^th edition.

2) Mozzarella Stick Bites – Using 2 packs of low-fat string cheese, cut each string cheese stick in 3 parts. In 2 bowls, set up one bowl with 2 beaten eggs and one bowl with ½ cup trans-fat free bread crumbs, a pinch of salt, ½ cup of flour, and 1 tsp of garlic powder, 1 tsp of paprika, 1 tsp of diced fresh parsley. Dip the string cheese in egg, then the flour mixture until well-coated. Bake at 375 degrees for 20 minutes or until golden brown. Serve with low-sodium marinara sauce on the side.

3) Pita Bites – Try whole-wheat pitas (recommend Trader Joes mini pitas) topped with hummus and diced cucumbers or roasted peppers or bruschetta. Can’t find mini pitas? Try Melba toast.

4) Grilled Cheese and Soup Shots – Use Trader Joes low-sodium/low-fat tomato soup or another low-sodium soup or homemade low-fat tomato soup. Heat and fill into shot glasses. Make 6 grilled cheese sandwiches (sans butter) on whole-wheat bread and with 2 slices of low-fat cheese. Cut the sandwiches into 4 triangles. Make a small slit in the sandwiches to attach to the edge of the shot glass and serve warm.

5) Meatball Bites – Heat 1 jar of low-sodium tomato sauce in a large pot. Mix 1 lbs of 99% lean ground turkey with ¼ cup of ketchup, 1 egg, 2 tsp of garlic powder, ½ tsp of salt, ½ cup of bread crumbs. Mix together and roll with your hands into 2 inch balls. Place gently in the tomato sauce and simmer for 1 hr. Serve on a toothpick with the sauce on the side for extra dipping!

6) Mini Pizzas Bites– Baby bello mushrooms baked with your favorite low sodium tomato sauce (recommend Two Guys Jersey Tomato Sauce) or pesto sauce with a sprinkle of low-fat mozzarella baked on top. Bake for 20 minutes and broil for 5 minutes.

7) Mini Foot Long Sandwiches - Sushi roll-ups (whole-wheat tortilla, 3 slices of turkey and/or 3 slices of roastbeef, 2 slices of low fat cheese, spicy mustard, and lettuce rolled up and sliced to look like sushi!)

8) Macaroni and Cheesy Bites – Using your mini muffin pan, bake low-fat macaroni and cheese in each muffin bite! Try Annie’s Low Sodium Mac and Cheese or Your Secret Ingredient low-fat macaroni and cheese recipe:

1 lb of whole wheat elbows

2 tbsp of butter

4 tbsp of flour

3 cups of skim milk or 1% milk

6 oz of low-fat cheddar cheese, diced or shredded

6 oz of low-fat monteray jack cheese, diced or shredded

¼ cup bread crumbs (trans fat free)

Heat a pot of water and boil pasta until slightly undercooked. In a separate pot, melt butter with flour together and whisk for 1 minute (creating a roux). Add milk and stir. Allow milk to slightly bubble and thicken. Add cheese and constantly stir. When thick and a cheese sauce has formed, mix with noodles until well combined. Spray muffin pan with non-stick cooking spray and add 2 tbsp of macaroni and cheese into each muffin. Top with bread crumbs. Bake for 20 minutes.

9) Dip Shots – Using your shot glasses, fill 1 inch deep of your favorite low-fat dip. Top with sliced crudite. Try Ellie Krieger’s Spinach and Artichoke Dip.

10) Cake Pops - All the rage; just a bite of cake is enough. Bake your favorite chocolate or vanilla cake mix (pick one that is trans fat free!). Bake per the package instructions. After the cake cools, break it up until it crumbles. Mix with frosting and roll in your hands like meatballs. Put on a long toothpick. Then, over a double boil (water in a pot under a bowl with the chocolate), melt 10 oz dark or white chocolate. Dip each bake ball in warm chocolate and place on wax paper. Dip in blue and red sprinkles for the Giants! Put in the fridge over night and serve the next day!

Don’t want to bake? Cheat and use Two Bite Brownies (sold at Whole Foods) and top with frosting and blue/white sprinkles on a toothpick!

Go Big Blue!!

--Amy Santo, MS RD CDN

Time for a Round-up: Best Slow Cooker Recipes

2012-01-17T12:59:00.005-05:00

There is nothing better after a freezing cold, long day of work to come home to a warm, home-cooked meal. Unfortunately, the best of these dishes take time to stew and simmer for best flavors. Your Secret Ingredient (or in this case tool)? A slow-cooker…

Why have you done a good thing?
There is nothing that warms your soul like comfort food. Contrary to popular belief, not all warm and hearty dishes are unhealthy. Comfort food made in a slow-cooker are generally made in low-fat stewing sauces with lots of vegetables and lean meats that get soft and delicious over many hours of cooking. Cooking dinner in your slow-cooker is also a great time saver during the week, leaving you more room to relax, spend time with your family, and maybe even get a workout in! You can leave your slow-cooker plugged all day when you are at work and come home to dinner ready-to-eat. Cook extra large amounts and freeze portions for homemade frozen dinners. Even leave your slow cooker plugged in overnight for a hearty bowl of oatmeal in the morning. The possibilities are endless, super convenient, and healthy!

So here is a round-up of the 10 healthy slow-cooker recipes for breakfast, lunch, dinner (and even special treat dessert):

Click on each recipe idea for a link to the recipe.

1) Soy Ginger Chicken
2) Pot Roast
3) F or a Mediterranean Twist, Moroccan Chicken Stew
4) Have a warm hearty breakfast when you wake up in the morning with
a pot of steelcut oatmeal on a slow cook.
5) Eggplant and Chickpea Stew
6) Vegetarian Lasagna
7) Chicken cacciatore
8) Squash Chickpea Red Lentil Stew
9) Mixed Berry Crumble
10) Your Secret Ingredient Turkey Chili

1 lb 99% lean ground turkey
1 large onion, chopped
1 tbsp olive oil
1 small package of baby bella mushrooms, chopped
½ lbs green beans, chopped
2 bell peppers, chopped
1 can of black beans
28 oz chopped no salt added tomatoes
¼ tsp cumin (or to taste)
¼ tsp chili powder (or to taste)
¼ tsp garlic powder
½ tsp salt
2 dried bay leaves

In a large saucepan, cook the ground turkey and onion until cooked through and slightly browned. Add cooked turkey, chopped vegetables, tomato sauce, beans, and seasonings into the slow-cooker and simmer on low heat for 4-6 hours.

Check out these tips for great slow-cooking from the Food Network, Cooking Light, and iVillage

So bundle up and relax knowing you are coming home to a warm and hearty, yet healthy, meal tonight!

--Amy Santo, MS RD CDN

Drop Weight With These 8…

2012-01-12T15:59:00.006-05:00

Have a muffin pan but not a baker? No problem- it’s all you need to make these simple and satisfying meals.

Cooking in a Muffin Pan: Why Have You Done a Good Thing?

Portion size & Convenience

When you cook in a muffin tin, you are cooking either 6 or 12 dishes at once. This means that in swoop, you can have home-cooked meals for the next few days. Eating a “muffin size” worth of food is the perfect portion for breakfast or the main dish of dinner. And even if you add some not-so-healthy ingredients, don’t fret- you are only eating a little bit!

Wake up, pop one in the micro, throw on clothes, and out the door. See how easy it is to not skip breakfast? Or how about this scenario: manage to make it to the gym after work, get home late, starving, pop one out, throw it in the micro, add a salad- healthy, homemade dinner in 2 minutes.

So try these 8 Muffin Pan ideas on your next day off…they will keep you healthy and on-the-go.

Egg Soufflés- Mix Egg Beaters, chopped spinach (frozen, defrosted, and drained or fresh, cooked, and drained) and low-fat cheddar cheese in a bowl. Pour into pre-greased (with Pam) or paper-lined (not tin because they will not do well in the micro) muffin trays. Bake at 350 for about 12 minutes.
Mushroom Tartlets- Spray muffin trays to grease, then add sautéed mushrooms (any kind or a mix), next a dollop of goat cheese, and finally top with a circle shape (made by a glass) piece of dough (can use pre-made just make sure it doesn’t have any trans fat!)
Mini Pizzas- Roll out pre-bought pizza dough (most pizza places with give or at least sell you some- plus some may have whole wheat!) in a big rectangle, then cut into 6 or 12 squares. Spray pan. Place a square in each slot, pressing the middle gently down to the bottom of the pan. Top with diced tomatoes or fresh tomato sauce, your favorite pizza toppings (think mushroom, broccoli, zucchini, onion) and a little bit of mozzarella cheese. Bake at 450 for 10-12 minutes.
Taco Tarts- Perfect for the day after taco night. Spray pan and then push the leftover taco meat onto the bottom and sides of each slot, to form a shell. Then make a mixture of your favorite toppings, including sour cream, taco sauce, any veggies, and some crushed tortilla chips or taco shells, and add a dollop into your meat shell. Top with some low-fat cheese and bake at 350 for about 10 minutes, or until the cheese is bubbly
Mini Meatloafs- Make your usual turkey meatloaf recipe. Push mixture into greased muffin tins. For some extra flavor, top with a few sautéed onions and tomato sauce and bake at 350 for 30-35 minutes, or until no longer pink in the middle (about 160 F).
Lasagna- Easy as it sounds. Do your normal lasagna, just in a smaller container. Start with a little sauce, then pasta (can cut pre-cooked lasagna noodles or even use pre-cooked raviolis), then the usual ricotta cheese mixture (I do half cheese and half pureed zucchini- it adds a ton of flavor and cuts back on fat and calories), then a bit of fresh mozzarella- and repeat. Bake for 15-20 minutes at 350.
Tini Tuna Casseroles. I have to admit- I have never made a tuna casserole, but my friend told me that her family makes this and it comes out great every time. I know there are a lot of recipes for this, so find your favorite and make it into a muffin. Use low-fat cheese and low-fat cream soup, if possible. Top with a few whole wheat bread crumbs and bake until browned.
Mini Apple pies- Cook or microwave sliced green apples, mixed with a touch of brown sugar, cinnamon, and nutmeg. Add mixture to greased and slightly floured muffin trays, top with a little bit of your favorite crumb topping, and bake at 350 for 15-20 minutes or until golden brown. Great as the dessert for your next dinner party or pop out and re-heat for a quick weeknight desert.

Whip out that rusty muffin pan and start cooking! Eating meals at home means less sodium, less fat, less money, less calories, and best of all- less weight! In one hour, you can have proper-portioned meals for the next few days- and be one step closer to keeping that New Years resolution.

--Samantha Jacobs, MS RD CDN

Making that New Year's resolution stick...

2012-01-04T20:28:00.002-05:00

January is always my busiest month of the year. I always get a whole new crop of patients who have resolved to lose weight in the new year. Feeling guilty about too many glasses of eggnog, excessive holiday parties, and one too many baked goods, everyone stresses about getting off those extra pounds. However once February rolls around, what happens? Dieting becomes too hard, too restrictive, and unrealistic and you are back where you started. Here's my best advice: resolve to make a healthy lifestyle a priority...and here's how to do just that...

Why have you done a good thing?

Diets don't work. Plain and simple. The cookie diet, Atkins, cleanses, whatever you are into, diets are not the solution. Sure you may lose the 10 lbs you were looking for, but do you keep it off? Or are you back resolving to lose weight again watching the ball drop? Making small, permanent healthy lifestyle changes and goals do work. Nothing fancy does the trick just fine with all of my patients. The reason? Saving yourself just 100 calories per day is proven to create a 10 lbs weight loss in 1 year. When you cut down on 200 calories per day, you can lose 20 lbs in a year, and so on and so on. So this year, rather than getting yourself on a fancy diet plan, try making small attainable goals that are easy and try doing it every day for a whole month. Once that change becomes easy, try to add another one. Need some ideas?

Here are 100 ways to save you at least 100 calories a day and therefore 10 lbs this year:

1)Have an open faced sandwich at lunch instead of 2 slices of bread.

2)Switch to skim or 1% milk instead of 2% or whole

3)Use hundred calorie packs for snacks instead of eating out the bag (try 100 calorie nut packs by Blue Diamond and Emerald!)

4)Use a measuring cup for your cereal instead of pouring directly into the bowl

5)Replace your morning muffin or bagel with an English muffin,Thomas's Bagel Thin or Vita-muffin top

6)Use a measuring spoon in your cooking with oil instead of pouring directly into the pan

7)Add half a plate full of vegetables at dinner instead of a quarter

8)Eat an orange instead of drinking orange juice in the morning

9)Substitute cottage cheese for full fat ricotta cheese

10)Switch to 2% milk in your coffee instead of whole milk, cream or half and half

11) Have a side of black beans instead of refried beans

12)Have 1 sugar in your coffee instead of 2

13)Have only 1 slice of cheese per day. Choose proportioned cheeses like pre-sliced cheeses or string cheese

14)Have 1-2 slices of thin crust pizza instead of thick or Sicilian style

15)Choose only 1 starch (bread, rice, pasta, potatoes, etc) at dinner and keep starches to ½-1 cup serving

16)Switch to using mustard instead of mayo on your sandwich

17)Mix your mashed potatoes with half pureed cauliflower

18)Use ground turkey or chicken whenever you use ground beef sometimes

19)Have 2 meatballs on your spaghetti instead of 4

20)Use measuring cups when portioning out your foods (snack foods, rice, pasta, etc)

21)Swap out your nightly ice cream for sorbet or low calorie pop like a Fudgesicle or Skinny Cow pop

22)Share desserts in restaurants and have just a couple of bites

23)Try baked chips or pretzels instead of regular chips

24)Skip the cheese on your sandwich and add sliced vegetables instead.

25)Mix it up and have fish tacos instead of beef

26)Use smaller juice glasses at home

27)Drink wine out of a champagne flute instead of a wine goblet

28)Have a second serving of vegetables and only 1 serving of everything else at dinner

29)Buy leaner cuts of beef like flank steak instead of skirt steak

30)Bake with applesauce, not butter or oil. ½ cup butter = ½ cup applesauce

31)Substitute plain Greek yogurt whenever you use sour cream

32)Grab a piece of fresh fruit instead of dried

33)Have 4 Hershey kisses or snack sized candy bars instead of a whole candy bar when you have a chocolate craving

34)Eat dessert out of a shot glass, not a bowl

35)Water down your juice to 50% water, 50% juice

36)Switch to lite cheese instead of full fat cheeses

37)If you have candy in your office, move it to the other side of the room and put it in a dark container (not glass or in an open bowl).

38)Substitute fruit for your potatoes at breakfast

39)Have a snack on the way home from work. This will help you to eat less at dinner.

40)Order wine instead of a fruity mixed drink at the bar

41)Steam or grill your veggies instead of sauté on the stove top

42)Make pasta dishes with tomato sauces instead of cream or oil

43)Have a piece of fruit with breakfast instead of raisins in your cereals

44)Reduce your meat at dinner to the size of the palm of your hand.

45)Dip your fish in lemon juice not butter sauce

46)Scoop out your Sunday morning bagel or split it with someone

47)Leave bowls of fruit around the house instead of nuts or candy

48)Switch to seltzer or sparkling water instead of your soda

49)Bring your own 100 calorie pack of popcorn to the movie theater instead of eating the theater’s popcorn

50)Order veggie pizza instead of meat

51)Pick tuna packed in water not oil

52)Use 95% ground beef in cooking instead of 85%

53)Have only 1 tbsp of peanut butter at a time

54)Order half or appetizer portions of pasta

55)Order a regular cup of coffee or skim lattes and cappuccinos instead of mixed coffee drinks

56)Limit yourself to 1 cookie per day instead of multiple.

57)Have an omelet with only 1 egg yolk, not 3

58)Make sandwiches on lighter bread like Arnold’s sandwich thins or Thomas’s bagel thins

59)Skip the croutons in your salad

60)Ask for a second portion of vegetables with an entrée instead of a starch

61)Try making eggplant parmesan with roasted eggplant, not fried

62)Have 1 less handful of nuts at a time

63)Have a cup of chicken noodle or vegetable soup instead of cream of tomato or clam chowder

64)Have a 100 calorie pack of nuts at work instead of having the sweets in the office kitchen. Leave them in your desk for that afternoon hunger.

65)Flavor your coffee with cinnamon and nutmeg instead of syrups or sugars

66)Limit yourself to 1 glass of wine or beer per day

67)Switch to lite beer instead of regular

68)Dip sliced veggies in dips instead of chips

69)Have a sandwich on sliced bread, not a roll

70)Order unsweetened iced tea instead of sweetened

71)Have a decaf skim cappuccino as your dessert when out to eat

72)Ask the waitress to take away bread basket from the table when you go out to eat

73)Switch to slow churned ice cream instead of the real stuff

74)Skip the super-sized, deluxe, or value added options when ordering foods

75)Switch out chips with your sandwich for carrots or an apple.

76)Make your own tuna fish with lite mayo and chopped veggies like carrots, celery and fruit like craisins and apples

77)Switch to lite mayo

78)Get a side salad with your burger instead of fries

79)Snack on frozen grapes or bananas instead of popsicles or ice cream

80)Use lite cream cheese instead of regular

81)Order a side salad instead of another appetizer when you go out to eat

82)Switch to ordering turkey, grilled chicken, roastbeef sandwiches instead of pastrami, salami or other higher fat meats in your sandwiches

83)Choose a glass of alcohol or a sweet treat daily. Not both!

84)Make your meals last at least 20 minutes. Eat slowly; give your brain time to realize it is full!

85)Use a 9” plate instead of a 12” plate

86)Use non-fat evaporated milk for creaminess instead of cream or half and half in cooking

87)Grill your chicken instead of breading and pan-frying.

88)Switch from regular butter to whipped butter

89)Use lettuce to make wraps instead of pita or tortillas

90)Drink water when you exercise, not Gatorade

91)Top pancakes or French toast with applesauce or yogurt instead of syrup

92)Portion out your nightly snack and leave the bag in the kitchen. After it’s done, keep your hands busy with a puzzle or other hobby to distract you

93)Share entrees when out to meals and bulk up your meal with salads and vegetables

94)Use your spoon to measure out salad dressing and 1 spoonful

95)Use smaller serving spoons at dinner time

96)Switch out bottled flavored waters for flavored seltzer or homemade flavored waters. Try using sliced cucumber or slices of fruit or herbs like mint to flavor your water.

97)Swap out your granola for a lower calorie cereal (under 150 calories per cup)

98) Bake your meats in the oven instead of sautéing in the frying pan

99) Cook eggs in oil spray not butter

100) Switch to turkey sausage or turkey bacon from regular

Try just 1 of these ideas and you will wind up saving yourself 100 calories per day or 10 lbs per year. Take on more and the pounds will add up. Skip the fad diet or really strict elimination diet. Small changes make a big difference.

Happy New Year!

--Amy Santo, MS RD CDN

A Dietitian's Dilemma...Progress as the New Year Approaches

2011-12-31T14:27:00.005-05:00

As we all get ready to say farewell to 2011, we are also thinking of what's to come in 2012. All good things, I hope! Since I have already started my New Year resolution, I felt that I should share my exciting progress, and hopefully encourage you to go for your goal, no matter what it is.

A few weeks later and a few pounds lighter! My Dietitian’s Dilemma seems to be all the motivation I needed. I have been eating healthy, exercising regularly, and even indulging in some of my favorite holiday treats! It’s been a few weeks since my first entry and I am down 5 pounds- only 2 pounds away from my usual weight. I am now able to run 20 minutes- just about 2 miles- only 1 mile away from my (somewhat small) goal! See how easy it is? Ok, you got me. Not so easy. But totally worth it- trust me.

Why Have You Done a Good Thing?

Setting goals and actually accomplishing them can be all the motivation you need to succeed in any area of your life. However, mix this sense of accomplishment with feeling and looking your best and you have a winning combination! Here are a few problems that I have encountered along the way and how I solved them in the moment.

Holiday party. Usually if I am going to a holiday party I like to have a bite to eat first. However, since this party was at 6pm I did not have time. When I got there, I found beer, meats, cheeses, bread (white), fried foods, and cake…for sure a dieter’s dilemma!

Solution: Although it is tempting to arrive and dig right in, the first few minutes are when the empty calories often add up. So, I found the bowl of walnuts and craisins and munched on small handful (about 4 walnuts and 5 craisins) and passed on the first round of drinks. After an hour I decided to have a glass of red wine (for the antioxidant effect of resveratrol, of course). Finally, I indulged in one piece of bread with meat and cheese and passed on dessert. *Hint- this could be a good one to keep in mind for New Year’s Eve J

Girls Day. Although this sounds innocent enough, from a dieter’s perspective it may not be. This particular day included lunch of pesto pasta and frozen sugary drinks (calories galore).

Solution: Offer to bring a dish to the party and make something low-cal and full of fiber to keep you satisfied. I brought a black bean and quinoa salad, ate mostly that with a small portion (about ½ a fist) of pesto pasta. Have 1 fruity drink as to not offend the maker/host and then quietly switch over to seltzer or even a low-cal alcoholic beverage such as wine, light beer, or a more figure-friendly cocktail such as a vodka soda

Florida. I know it doesn’t sound like a problem, but if you have been to Boca West (where my beautiful grandmother lives) you know that it is all about food! Buffet after buffet, I swear the dessert table was a mile long.

Solution: Exercise! Although I was ok with having a healthy breakfast and lunch, and maybe even going easy on the buffet, I was not ok with skipping dessert. So instead (motivated by my cousin the Marine Officer) I did PT (physical training) including a daily 15-20 minute run and a 300-600 meter swim, plus we even hit the gym a few afternoons for strength training (or observing of his).

Any more tips on dieters' dilemmas and solutions? Please tell us your stories so we can share them with our readers!

Starting to think about that New Year’s resolution? I hope this motivates you to get started. It is so simple once you have the right mind set, I promise. Making a resolution to shed a few pounds in 2012? Stay tuned for our next blog…100 ways to save 100 calories!!

Happy New Year everyone! Have fun, be safe, eat healthy, and splurge a bit!

--Samantha Jacobs, MS RD CDN

Fire up that menorah, not your oil!

2011-12-20T11:02:00.003-05:00

For those of you who don’t know, tonight is the first night of Hanukkah or the festival of lights in the Jewish religion. The most coveted and delicious tradition is the latke or fried potato pancake. I look forward to my mom’s version every year! But I’m always looking to make traditional foods healthier…

Why have you done a good thing?

Everyone knows that fried foods are notoriously high in calories, but why? Fried foods contain a large amount of oil, which is a type of fat. Fat is the highest source of calories compared to any other nutrient at 9 calories per gram, as opposed to carbohydrates and protein which have 4 calories per gram. Thus, foods high in fat like fried foods, oil, nuts, avocado, seeds, nut butters, butter and cheese are calorically denser than any other foods, making portions very small as each bite contains a very large amount of calories. For example, 1 oz of carrots is only 12 calories compared to 1 oz of nuts which has 185 calories. However, just because fats are high in calories, does not mean nuts and other healthy fats like avocadoes are bad choices. They are perfectly healthy choices and important to include in your diet, just in smaller portions!

So save the oil for the menorah and try lightly frying your latkes in less oil and baking them the rest of the way in the oven. Less oil means less calorie density, making portion sizes of your latkes larger. Hot air from baking is calorie free!

My basic latke recipe:

8 large russet potatoes, grated or shredded (find the smallest graters possible!!)

1 medium onion, diced (optional, some people prefer no onion!)

4 large eggs

¼ cup matzo meal

1 tsp salt

1 tsp pepper

3 tbsp of oil

Preheat oven to 425 degrees. Clean and peel potatoes. Shred the potatoes by hand or in a food processor. Squeeze shredded potatoes to remove as much liquid as you can.

In a large bowl, combine potatoes, onions (if using them), beaten egg, matzo meal, salt and pepper until mixture is combined and sticks together. If the mixture seems lose, add another couple tbsp of matzo meal. Don’t add too much matzo meal because it will make your latkes too dense!

Add oil to the pan and let heat for 2 minutes. Add about 2 tbsp of latke mixture to the pan (careful not to crowd them) in batches and lightly brown on both sides. Flatten the latkes when you put them in the pan for more even cooking.

As latkes are taken out of the pan, but them on a baking sheet fitted with a cooling rack on top. This way, when you bake the latkes in the oven, they will crisp up on all sides. Bake until nice and crispy, about 10 minutes.

Looking for fun alternatives to the traditional latke? Try shredding other vegetables in combination with potatoes. As non-starchy vegetables are the least calorically dense foods, you can reduce the calories per latke by making them half potato/half vegetable. Remember to squeeze out the liquid after shredding from the vegetables too! Try these combos on for size:

Sweet potato, zucchini and/or yellow squash

Potato and cauliflower

Potato and leek (try it instead of onion!)

Potato and carrot

Potato and parsnip

Potato and pear or apple (sounds weird, but salty/sweet tastes great together!)

More vegetables with your latke means more room for vitamins, minerals, and fiber and less starch…You can justify eating just one more that way!

Keep latkes even lower in calories by choosing applesauce instead of sour cream. Try making your own applesauce and make interesting varieties like apple/pear/plum combos!

Happy Hanukkah everyone!!

--Amy Santo, MS RD CDN