Lunchbox Learning: Bento Box Style!

I have developed a reputation for myself as a “snack luncher.” What does that mean? Many say I have“kid-like” lunches, with a little bit of this and little bit of that such as 1-2 oz low-fat cheese, hummus, crackers, veggies and fruit for example. Nothing wrong with a non-traditional lunch and can often be a refreshing change from salad and sandwiches! The best way to do this is with a bento-box. Passing my ideas along, here is my addition of Lunchbox Learning Bento-Box Style!

Why have you done a good thing?

I always run across the problem of balance in my clients’ meals. For kids, there are often a little too many carbs and not enough protein while adults often have the opposite problem. I always try to educate and encourage my clients of all ages to have well-proportioned meals that include every food group! Why? When you have a portion-controlled but balanced mid-day meal, your body is refueled and energized to help you get through the rest of the day. No matter what age you are, a healthy meal has been shown to improve concentration, athletic performance, mood, and productivity. Plus when you have a little bit of everything, yes even carbs, protein, and healthy fat, you feel full and satisfied, helping you to avoid excessive snacking and overeating at night.

So give these ideas a try and pack a lunch bento box style! Tip: always pack your lunch the night before. There is just no time in the morning. Try packing lunches as a family before or after dinner (yes, kids can help too!)

Bento box lunch ideas:

Step 1) Pick up bento box tupperware! Having the tools makes snack-like lunching much more convenient and easy. Much to my excitement the other day while walking through Whole Foods Market, I discovered they sell such wonderful creations: bento box plastic lunch containers! Here are some of the other great selections we found for bento-box tupperware from Walmart,  Pottery Barn, The Container Store, and Amazon.

Step 2) Get Packing! Try these great fun ideas as a spin on a traditional lunch.

• Taco bar – Everyone loves a little Mexican! Use soft whole-wheat taco shells for the base. Pack a couple pinches of low-fat cheese such as Monteray Jack, 2 tbsp of guacamole, 2 tbsp salsa (spicy or mild), shredded lettuce and tomato, and black beans or shredded chicken. Great hot or cold.  Add a side of sliced mango or papaya for dessert.

• Yogurt bar – Bring the healthy yogurt bar to your lunchbox. With plain or flavored Greek yogurt, add sides of low-fat granola, Kashi Go Lean, Cheerios, or Puffins cereal. Add another container of slivered almonds or trail mix as well as seasonal sliced fruit or berries. Want your kids to eat plain Greek yogurt? Try mixing in a tbsp of their favorite jam with honey for sweetness. For another variety, try this bar with low-fat cottage cheese or low-fat ricotta cheese!

• Anti-pasto box – Make your lunch Mediterranean. Pack a handful of pistachio nuts, 1 tbsp low-fat feta cheese with sliced cucumbers, olives, and tomatoes tossed with olive oil, oregano, and lemon juice. Add a whole-wheat pita (try Trader Joe’s mini pitas) with 1 tbsp of hummus. Optional: add a few slices of fresh turkey for a bigger meal.

• Asian noodle box – Make a cold noodle dish with lo-mein noodles, soba or udon noodles. Check out Rachael Ray’s recipe. Try making other sauces such as peanut noodles! Add a side of shelled edamame beans and or sliced avocado. Finish it off with pineapple or sliced oranges for dessert.

• Dip bar – Who doesn’t love to dip? Create a bento dip bar with low-fat chicken/tuna or egg salad and whole-wheat crackers or pretzels (such as Kashi TLC crackers), sliced carrots/celery/peppers, and sliced green apples for dipping. Vegetarian? Try adding various bean dips such as black bean dip and hummus. Try our low-fat chicken salad recipe:

Ingredients

1 ¼ cup of rotisserie chicken, boneless and skinless, pre-cooked and shredded

½ Gala or Fuji apple, finely chopped into ¼ inch pieces

½ cup blueberries

1 stock celery, finely chopped

Pinch of salt & pepper

2 tbsp low-fat mayonnaise

1 ½ tbsp honey mustard

Directions

1)    In the bottom of a large mixing bowl, stir together the mayonnaise and honey mustard.

2)   Add the remainder of the ingredients and mix to combine. Season with salt and pepper.

 No time to make your own bento-box? Look what we found in the prepared section of Whole Foods Market:

Don’t be afraid to be a snack-luncher like me. Perfect for kids and you...

--Amy Santo, MS RD CDN

Lunchbox Learning: Back-to-School Edition

As everyone gets settled into a new school year, you may be struggling on how to fill that daily lunchbox with nutrients and love! Striving for smiling faces opening their lunchboxes, we have come up with some unique MINI sandwich options to keep them satisfied and guessing each day. Here is this year's first edition of Lunchbox Learning!

Why Have You Done a Good Thing?

Packing your own lunch (or lunch for your child) is the best way to eat healthily because you can control exactly what goes into the foods you eat. Lunch is an important meal to keep your child going strong for the rest of the school day; plus, it can be a sense of comfort for children to see a loving, fun-filled lunch packed just for them. Mini sandwiches are perfect for children because they are small! The can hold them better and more easily take a good bite. For us adults, mini sandwiches can be the perfect portion controlled lunch we have been looking for, with the perfect balance of protein and carbohydrates.

Try these 5 mini sandwich ideas for you or your child:

1. Mini Bagel Monte Cristo

For your kids:            

Slice the mini bagel in half and spread a little bit of real maple syrup on each side. Place 2 slices of turkey or ham (in-house smoked meats are the best, such as at Whole Foods or Balducci’s) on one side and 1 slice of cheese on the other. Toast for 1-2 minutes until just slightly melted, then put together to form the sandwich and wrap in tin foil.

Your version: 

3-4 slices of turkey or ham and 1 slice of low-fat cheese. Top with fresh lettuce, tomato and 1-2 slices of avocado. 

2. Turkey Roll

For your kids:

When buying turkey for this, ask for it to be sliced very thick, around ¼ of an inch. Place plastic wrap down on a table or counter. Then place 1 slice of turkey down and spread about 1 tsp of low-fat mayonnaise, mustard, or honey mustard. Next, add a slice of cheese onto the turkey, followed by lettuce if desired. Roll up as you would a sushi roll. Refrigerate for about an hour, remove plastic wrap, and then slice into “sushi” style pieces.

Your version: 

Kick up the flavor with dabs of sliced roasted red peppers, hummus, jalapeno peppers or guacamole!

3. Pancake or Waffle Pieces

For your kids or your inner child: 

Lightly toast 4 frozen whole-grain mini pancakes or waffles (we like Van’s brand). Spread 1 tablespoon of nut butter or soy/sunflower seed nut butter for nut-free schools in between 2 mini pancakes or waffles with some jelly or sliced banana, if desired. Repeat for the other two.

4.  Rice Cakes

For your kids or you:

Spread 1 tablespoon of hummus in between 2 mini rice cakes (brown rice if available). Serving size is 2 mini rice cake sandwiches. Try adding sliced cucumbers, tomatoes, sprouts, avocado, and even apple slices taste delicious!

5. Spectacular shapes

For your kids:

Make a sandwich of your choice on whole-wheat or multi-grain bread. You can try any deli meats, nut butter and jelly, low-fat chicken salad, egg salad, or tuna salad, hummus and vegetable or apple sandwich, etc.. Then using fun shaped cookie cutters, cut out shapes. Try to make 2 mini shapes out of one sandwich.Check out these great sandwich cutters from Williams Sonoma

Try different variations and continue to mix it up with different side dishes. Here are just a few ideas to turn those sandwiches into a full lunchbox with one vegetable and one fruit or grain:

Vegetables: Baby carrots, Pepper strips, cucumber strips, snap peas, jicama, cherry tomatoes

Fruits: Cherries, strawberries, blueberries, raspberries, blackberries, apple, pear, peach, plum, small box of raisins,

Grains: pretzels, wheat thins, Pop chips, baked potato chips, popcorn, 100 calorie mini cookies from Trader Joes, homemade mini muffin

We hope this gets you started on lunch ideas for the year and makes your back-to-school time a breeze! 

-Samantha Jacobs, MS RD CDN

For a sweet new year…

As the Jewish holidays roll around, every year I hear my friends, family, clients and myself saying, here comes the gluttony! If your family is anything like mine, we treasure delicious foods on the holidays particularly the sweets. And on Rosh Hashanah, our Jewish new year, we celebrate a “sweet new year” with sweets galore! But this year, as a quickly approaching October bride-to-be, I need to keep my sweets in check! Here’s to a sweet new year, Your Secret Ingredient style…

Why have you done a good thing?

As we have discussed before here at Your Secret Ingredient, everything in moderation! Particularly around the holidays, we celebrate life through great people, good conversation, and of course delicious foods. But when you are dieting for a big event or weight loss like I am right now, the holidays can be most difficult and it can be tempting to just forget the rules. But getting through the holidays successfully can be one of the best and rewarding challenges and a great self-esteem boost.

Here is how I make it through holidays, parties and social gatherings while dieting for the wedding:

1)    I exercise that morning. If I workout that day with a good sweat, I don’t want to blow it away on one meal. Exercise keeps you focused.

2)    I don’t go hungry. I stay lite and lean with all meals and snacks before I go out to save on calories but I never skip meals or snacks, eating every 2-3 hours in very small portions. I have high protein and vegetable-rich snacks before I go anywhere; this way I can make decisions with my brain, not my stomach. My go-to: rice cakes with peanut butter and carrot sticks.

3)    I negotiate with myself. I read menus ahead of time or plan ahead what special treat I will have at the party. Will it be a bite or dessert or a glass of wine? What exactly am I going to order? Planning ahead makes all the difference in the world.

4)    I bring the healthy option. If someone asks me to bring dessert, I bring a platter of fruit in addition to a homemade baked good. Everyone appreciates the healthy choice.

5)    Out of sight out of mind. At parties, I stay far away from buffets and platters of foods. I try my best to surround myself with supportive friends and family who will help me make healthy decisions (thank you MR).

6)    I keep my eye on the prize. I know that nothing will taste sweeter then looking fabulous in that wedding dress. Focus on your motivation. What is your ultimate goal?

Now enough diet talk. Let’s talk food! Here are some sweet new year treats that have been lightened up. Even if you are dieting you deserve some portion-controlled fun too!

Apple Cobbler

¼ cup all-purpose flour

½ cup oatmeal

¼ cup chopped walnuts

3 tbsp cold whipped butter

2 tbsp brown sugar

2 tsp ground cinnamon

6-7 Braeburn apples, thinly sliced (with or without skin)

2 tbsp granulated sugar

2 tbsp corn starch

½ cup 100% apple juice

1/2 lemon, squeezed 

Cooking spray

Preheat oven to 375 degrees F. 

In a small bowl, combine the flour, oatmeal, walnuts, 1 tsp cinnamon, brown sugar, and butter and blend with a fork or pastry blender to form small pieces.  Set aside.

In a large bowl, combine the sliced apples, white sugar, corn starch, apple juice and lemon juice, and remaining cinnamon, stirring well.

Into a large pie pan sprayed with cooking spray, add apple mixture. Evenly top the apples with butter topping. Bake for 30-40 minutes, until bubbly. Serve warm.

Lightened Up Challah French Toast Casserole (for breakfast the next morning!)

Cooking spray

1 raisin challah, cubed into 1 inch pieces

6 large eggs

6 additional egg whites

2 cups almond milk or skim milk

1 tbp vanilla

½ tsp cinnamon

½ tsp nutmeg

1/3 cup slivered almonds

½ cup raisins

1 cup chopped apples (any variety you like!)

2 tbsp maple syrup

Spray a 9 by 13 inch baking pan with cooking spray. Arrange the bread in a single layer in the baking pan. Whisk together the eggs, egg whites, milk, vanilla, cinnamon, nutmeg. Pour the egg mixture over the bread in the pan. Add the apples, raisins and almonds on top evenly. Cover and refrigerate overnight

The next morning, preheat the oven to 350 degrees F. Bake for 40-50 minutes. Drizzle 2 tbsp of maple syrup over the casserole and serve.

Happy New Year!

--Amy Santo, MS  RD CDN

Gluten Free Goddess!

After a long and lovely summer vacation, the Your Secret Ingredient blog returns better than ever!

We were at the Chappaqua Farmer's Market this past Saturday and had a blast! We made some delicious egg, pesto, and tomato sandwiches on freshly baked multigrain bread, using everything right from the market.

 Here's the recipe...
Sandwich Ingredients

Pam or olive oil spray 1 egg, fried
1 tbsp fresh pesto*
1 slice fresh tomato
2 slices whole wheat or whole grain bread

Directions

*Pesto Ingredients
1/4 cup walnuts
1⁄4 cup pine nuts
2-3 tbsp chopped garlic (7-9 cloves) 3 cups fresh basil leaves, packed
2 cups fresh spinach leaves, packed
1 tsp salt
1⁄2 tsp pepper
1 1⁄2 cups extra virgin olive oil
1 cup freshly grated parmesan cheese

1. 1)  To prepare pesto, place nuts and garlic in a food processor or blender and blend for 10 seconds.
   
2. 2)  To food processor, add basil, spinach, and season with salt and pepper.
   
3. 3)  With the processor running, slowly add olive oil until thoroughly pureed. Add parmesan
   cheese and blend for another 10 seconds.
   
4. 4)  To prepare sandwich, toast bread until desired doneness.
   
5. 5)  While bread is toasting, cook egg in pam or olive oil spray until desired doneness. Remove
   egg from pan and cook tomato slice for 1 minute on each side.
   
6. 6)  Prepare sandwich by spreading 1⁄2 tbsp pesto on each slice of bread. Add tomato and egg.
   Enjoy for breakfast, lunch or dinner! Tip for the pesto, freeze in an ice cube tray for easy future meals! 
   

We also came across something amazing- gluten free brownies that taste better than most brownies we've ever tasted! Rich Brownies & Betsy's Bitties claim to have the "best brownies you've ever tasted" and boy are they right! They make everything from scratch, using all natural ingredients. They also have some other incredible creations, such as the salted caramel (AKA moaning brownie) or the chai moca brownie. Portion size, people! They are too good to pass up and just a taste does the trick.

For the best gluten free dessert you've ever had, check them out at www.richbrownies.com

By the way, we will be frequenting the Chappaqua Farmer's Market a lot this fall and will be sure to let you know when. We are always making something delicious and secretly nutritious. Come by, we'd love to chat!

Stay tuned for some awesome back to school lunch box tips coming next...

--Amy & Sam MS RD CDN

Let go of the lettuce…

Does this salad sound familiar: lettuce, cucumber, tomatoes, and carrots? If you are like me, you get BORED with the same old salads. Summer is all about bright, fibrant colors and textures for your wardrobe, accessories, and nail polish, so why not your plate too? Pep up your summer salads and let-us show you how to let go the lettuce!  

Why have you done a good thing?

Although traditional salads with lettuce and the usual suspects are wonderful for you, they are not our only options and often can limit our vegetable variety. Thinking outside the salad bowl allows you to vary your diet and therefore your vitamin, mineral, and antioxidant intake. Plus new salad side dishes sans lettuce can also make you and your family more excited about vegetables. The new salad concept might also make your kids more willing to try a new veggie, especially if they shy away from green and you add fruit to your new fun and festive salad.

Here are 5 summer salads with 5 ingredients or less:

Green, yellow and white bean salad – 1 cup of chopped green beans, 1 cup of chopped yellow wax beans, 1 can of low-sodium cannelini beans. Toss all together with 1 tsp Dijon mustard and 2 tsp olive oil, top with fresh parsely and serve. 

Peaches, tomato, basil and red onion salad – 3 sliced peaches (fresh or grilled), ½ sliced red onion, 2 chopped plum tomatoes, ½ cup chopped basil. Toss with lemon juice and 2 tsp of olive oil and serve.

Blueberry and broccoli slaw salad– 1 cup blueberries, 2 cups of broccoli slaw, 1/2 cup slivered almonds. Toss with lemon juice and 2 tsp of olive oil and serve.

Yellow squash, zucchini and red pepper salad – Grill up 2 sliced yellow squashes, 2 sliced zucchinis, and 2 sliced red bell peppers, season with salt and pepper, 2 tbsp balsamic vinegar, and top with fresh parsley.

Mango, black bean, and avocado salad – 1 cup chopped mango, 1 cup low-sodium black beans,  and 1 cubed avocado. Toss with lime juice and 2 tsp of olive oil, top with fresh cilantro and serve.

Serve these up this weekend at a BBQ. Check out your local farmer's market for the freshest, most nutritious and delicious ingredients.

--Amy Santo, MS RD CDN

Beyond the Bun…

My clients always are telling me that they gain weight in the summer. With weddings, BBQs and vacations, I can understand why. However, as much as they may argue with me, I will always hold true to the fact that a healthy summer BBQ is not hard to host. Let’s get creative and go beyond the bun…

Why have you done a good thing?

I love a juicy hamburger as much as the next girl, but eating burgers, chips, pickles, and coleslaw, the calories can add up fast.  However, cooking out on the grill doesn’t have to be detrimental to your waistline. Grilling can be a great way to keep the calories low, the flavors fresh, and cook-time fast! 

Try this menu on for size:

Healthy Appetizers:

1)    Mango Guacamole with corn chips – 1 mango, 1 guacamole, ½ red onion, 3 tbsp salsa, 1 tsp garlic powder, splash of lime juice.

2)   Grilled Shrimp Cocktail with Yellow Gazpacho Salsa from EatingWell.com

Surf Kabobs – Cubed halibut or red snapper marinated in lemon juice and pepper, with pineapple, tomatoes, and red onions (try grilled chicken if your kids won’t eat fish!)

Bison Sliders – Lean, mean and hearty bison instead of beef with all the traditional toppings on whole wheat slider buns (try Arnold’s 100 calorie whole wheat buns). Serve up 5 oz of raw bison, grilled until an internal temperature reaches 145 degrees and top with sliced tomato, red onion, ketchup and lettuce.

Grilled corn, peppers, avocado and black beans – Grill corn on the cob and 2 sliced bell peppers. Take the corn of the cob and chop the peppers and put in a large bowl. Cub the avocado and rinse the black beans and add to the bowl. Stir carefully. Top with lime juice and fresh cilantro and serve immediately.

Grilled Veggie Pasta fromCookinglight.com

And for dessert:

Grilled peaches and plums with low-fat French vanilla froyo (try Stonyfield Farm frozen yogurt). Serve up ½ cup frozen yogurt with 1 peach and 1 plum per person.  

Try these easy, simple ideas on for size…Impress yourself on how simple it was.

--Amy Santo, MS RD CDN

Beating the Heat…

 With temperatures well into the upper 90s and even the 100s, for days on end, it leaves most of wondering if it will ever end!! I for one do not take to heat well and do anything I can to stay in the air conditioning and prevent myself from melting. When dinnertime rolls around, I cringe at the thought of turning on the stove or grill to create more heat. Here is Your Secret Ingredient guide to no-cook recipes and beating the heat.

Why have you done a good thing?

During a heat wave, it is easy to let yourself get overheated and dehydrated. Heat can cause illness when sweating simply isn’t powerful enough to cool your body down. If it is very humid that day, sweat from your body will not evaporate as quickly, preventing your body from releasing heat. Take special care of children, the elderly, if you take prescription medications, and if you choose to exercise outside. Tips to beat the heat:

1)    Exercise during the coolest parts of the day or inside. Overly exerting yourself during the warmest parts of the day can lead to dehydration or heat stroke. Exercise either very early in the morning, inside with air-conditioning, or late in the evening.

2)   Reduce your activity levels if you are going to be outside. If you work outside or will be on your feet outdoors during the day, take it easy and don’t push yourself. Take breaks and find shade.

3)   Drink plenty of fluids. Don’t wait until you are thirsty, which means you are already dehydrated. Try to drink a glass of water every couple of hours or as much as you can. If outside and exercising, drink 2-4 glasses of water every hour. Don’t drink caffeinated or sugary drinks. Limit your caffeine intake and stick to unsweetened beverages as caffeine and sugar can make you more dehydrated.

4)   Snack on fruits and veggies. Eat lots of fruits and vegetables as well they contain lots of hydrating fluids! Try snacking on frozen grapes or berries for a refreshing snack.

And when it is hot, no one wants to cook, right? But no need for take-out! Here are some great no (or little) cook easy recipes for when it’s hot (or when it’s not):

1)    Greek salad pita pockets – Inspired by a fantastic salad from Forty Carrots restaurant in Bloomingdales, make a chopped salad with romaine lettuce, cucumbers, red onion, a few pieces of feta cheese, sliced rotisserie chicken, and a light dressing made with olive oil and lemon juice. Use whole-wheat pita pockets and made salad sandwiches!

2)   Bruschetta salad – Using a few pieces of fresh mozzarella, juicy tomatoes, cubed day-old crusty bread, fresh basil, and spinach, make a great salad dressed with balsamic vinegar and olive oil!

3)   Breakfast for dinner – Make a veggie omelet with whole wheat toast or a side of scrambled eggs with a toasted whole wheat English muffin, low-fat veggie cream cheese, and a slice of smoked salmon (lox).

4)   Black bean soft tacos

Serves 4

            Ingredients:

4 whole-wheat soft tortillas

1 cup of salsa

1 can low-sodium black beans, drained

2 cups chopped rotisserie chicken, optional

1 avocado

1 red bell pepper, chopped

1 onion, diced

1 bag of frozen corn, defrosted

Separate tortillas onto individual plates. Spread salsa on each tortilla. Add a little bit of each other ingredient evenly onto each tortilla, using a ¼ of an avocado for each taco. Wrap and enjoy! 

Try these other ideas from cookinglight.com as well! 

Stay cool everyone!

--Amy Santo, MS RD CDN