Lady finger

What is green, likes a little southern heat, and is also known as lady finger?  It is often fried in the South, but tastes FABULOUS baked, sautéed, or thrown in soups and stews!

Okra!  It grows best in warm weather, but can be enjoyed all year long.  It is a vegetable with a high content of fiber, vitamin A, folates (great for those ladies who are pregnant), vitamin C, B vitamins, vitamin K, iron, calcium, manganese, and magnesium.  Whoa- that is a mouth full of stuff that does a body good! 

Bake it, don't fry!

No need to fry that okra to get it tasty.  Try baking it!  I like to cut up okra and place on a foil-lined baking sheet, drizzle a little olive oil, & then sprinkle sea salt.  Sometimes I will experiment with other spices too (like lemon pepper).  Then, I stick it in the oven for about 15 minutes at 425 degrees.  I like it slightly crispy so may leave it in longer if it isn't quite there yet.

A few storing tips:

• Do not wash until ready to use (otherwise it will get overly slimy)
• Use within 2 to 3 days
• Store in the warmest part of the fridge in a paper bag

Other quick recipe ideas I found:

• Stewed okra and tomatoes: http://www.eatingwell.com/recipes/stewed_okra_tomatoes.html
• Hot & sour okra pickles: http://www.eatingwell.com/recipes/hot_sour_pickled_okra.html
• Grilled okra: http://allrecipes.com/Recipe/Grilled-Okra/Detail.aspx?event8=1&prop24=SR_Title&e11=okra&e8=Quick%20Search&event10=1&e7=Home%20Page

Eat well,
Bri

Nutty Bites: Hummus

Hummus makes the perfect dip!

If I were Webster, I would have created the word hummus to mean: the one who hums.  But, since I am not Webster, I will refrain.  Instead, I will jump on the hummus bandwagon and eat it.  Have you tried it yet?



Hummus, in my humbly option (see what I did there?), can either be extremely tasty or blah!  The secret is in the flavor or brand.  I have not made my own yet so I am a brand snob.  However, there are plenty of great recipes out there.  The brands & flavors that are my favorite are Pita Pal Original & Hope Hummus Spicy Avocado (pictured above). Yum!

 

It is also nutritious.  Garbanzo beans are a great source of fiber and folic acid.  Beans, in general, can help lower cholesterol too.  I have nothing bad to say about the other typical ingredients either, which include olive oil, garlic, lemon juice, and tahini.  Tahini is sesame seed butter and adds some protein, fiber, calcium, and monounsaturated fat.

 

What I love about hummus is that it is so versatile.  If you are new to hummus, use it as a dip for your veggies, toasted pita, or pretzels.  Or even try it as a condiment on your sandwich, burger, or wrap.  A friend of mine even mixes it with salsa to create a spicier dip.  WebMD mentioned blending hummus with broth, water, or wine until you get your desired drizzling consistency for dressing on cold pasta salads.  Lots of options!

 

Want a tasty recipe to make on your own?  Check this out from Bobby Flay on the Food Network website http://www.foodnetwork.com/recipes/bobby-flay/spicy-hummus-with-grilled-pita-recipe/index.html 

 

What is your favorite thing to eat with hummus?

 

Eat well,

Bri

 

 

 

Breakfast at Starbucks

Breakfast at Starbucks!

I used to teach 6am Pure Barre classes every other week.  I am a morning person sometimes, but definitely not when I have to wake up at 5am.  Sleep to me is what confetti cake is to a 3 yr old birthday boy.  I take as much as I need & I savor it!  So, to make up for the early morning and less than desired sleep, I would make a trip to Starbucks.  There happens to be one just down the street from the studio.  Starbucks market researchers- good job on that one!

Did you know that Starbucks has some tasty breakfast options?  I have two favorites that I get whenever I need something quick and do not have time to eat at home before heading out the door.  One is the Turkey bacon, Egg white, Cheddar on an English Muffin and another is the Steel Cut Oatmeal.  Not that you have to count calories, but they are both under 350 calories too!

Now, the trick with places like Starbucks is not falling into the sugar drink trap.  Make sure your favorite drink there is not overloaded with calories and sugar.  Try it skinny or find another favorite drink.  There are lots of options and plenty are fine for the waistline. My favorite?  Hot tea... duh!

I have to mention something else because my brother and I talked about this recently.  I know Starbucks stores are everywhere and it is hard for the smaller coffee/tea companies to build a biz.  If you have a favorite small biz, by all means support it.  I personally try to support both- I love that I can find a Starbucks anytime I want a hot tea, but I also love the vibe of a local coffee/tea place. 

Eat well,
Bri

Fast & Frozen

Love me some evol.

I rarely can say that I love a good frozen meal.  However, these days I need something quick and easy for when I am in the office or whenever I have to rush from one thing to the next.  Let's face it- we live in a fast paced world.

So what to do when you need a frozen meal?  Check out evol.  It's tasty and all the ingredients are easy to pronounce.  I found this brand at Target, but I am sure other stores have it as well.  Or having no luck?  No worries. Just remember a few things:


1. Frozen meals are usually high in sodium and are going to have many more ingredients than cooking yourself so don't get stuck in the rut of using these multiple times per day.  I would recommend no more than 3 meals per week, but if your schedule is packed to the nines then frozen meals are still better than Big Macs.
2. Pick a frozen meal where you recognize the majority of the ingredients.  Bonus points if you recognize them all!



Niiiiiiice ingredients!

3. Fill up with protein.  Pick one with at least 10g of protein, preferably even more.  The meal in the picture had 20g of protein, which is perfect. 

A lot females need more iron.  This particular meal I had (Fire Grilled Steak) provides 25% of your daily intake of iron. It is also relatively high in fat, but low in saturated fat.  That's the fat I look for.  If an item is high in saturated fat or trans fat, I try to stay away for the most part.

Got a frozen meal you love?

Eat well,
Bri

Snap, Crackle, Spit!

To kick off this post, I want to get you thinking about a few favorites.  Maestro, cue "My favorite things" from the Sound of Music soundtrack now please. 

So here it goes... what is your favorite snack to eat at the ballpark?  What is your favorite road trip snack?  What is your favorite snack that involves spitting?  Hey, don't say gross!  Even ladies do it.

My guess is you may have said sunflower seeds for at least one of the above.  And if you didn't, boy are you missing out. 

Sunflower seeds at la casa de Patasoona (Peterson in my own language) used to come in bags by the dozen.  My dad and two brothers were the biggest fans, but of course even my friends knew where they could find those seeds.  And talk about road trips- we never left home without them.  Even to this day, I can often find a bag of seeds in Nick's car and Brady's truck.

Why are sunflower seeds so great for road trips?  First, they are budget-friendly and one bag lasts forever.  Second, they are nutritious- think protein, fiber, zinc, folate, vitamin B6, vitamin E, & phosphorus to name more than a few.  Third, they fill you up and the act of cracking the shell keeps you busy so you are less likely to pig out on the high-fat, high-carb packaged foods that say "eat me" to you when you walk down those aisles at the gas station.

For you spit-phobic peeps, have no shame.  You can often find roasted kernels at grocery stores.  These are great for topping your salad, sprinkling into your hot or cold cereal, layering into a parfait or trail mix, and even baking in with your breads or muffins.  Some health food stores even carry sunflower seed butter, which is an alternative for those of you with peanut allergies. 

Whether you are on a road trip, at a sporting event, enjoying an outdoor picnic, or singing by a campfire don't forget your bag of seeds when you need that little munch.

Eat well,
Bri

Burger fan?

How do you like yours?

"I like mine with lettuce and tomato, Heinz 57 and French fried potatoes.  Big kosher pickle and a cold draft beer.  Well good God Almighty, which way do I steer for my..."

Yes, the next word is cheeseburger.  What?!  Heck, even dietitians eat cheeseburgers... especially during barbecue season.  Hello!  The kicker is in finding "swaps" that make a healthier cheeseburger or hamburger (I actually don't like cheese... another what?! is coming my way I am sure).

Swaps to consider:

• Leave out the mayonnaise and replace with mustard.
• Have a smaller portion (most burgers are HUGE!).
• Try a different type of meat: veggie burger, turkey burger, or bison burger (my favorite and surprisingly lean).
• Load up with the wholesome toppings like lettuce, tomato, onion, & pickles. 
• Cheese your thing?  Have your favorite kind, but consider cutting the portion in half.  The flavor in cheese goes a long way and oftentimes you don't need much to make that cheeseburger tasty.
• Watch your sides (choose a salad, vegetable kabob, or some juicy watermelon... and yes, spitting the seeds is required. Enjoy it!)
• Try a whole wheat bun (look for 100% whole wheat flour as the first ingredient).  If you are gluten-sensitive, try a gluten-free bun like Udi's brand.  If you are carb-free, trade in your bun for two slices of iceburg lettuce (not my favorite thing, but hey it works for the Paleo crew).

And if you find yourself at a place that has the "World's Best Burger," don't feel guilty.  Savor your meal, only eat what you are hungry for, and realize that eating a burger every now and again is not going to stall your "get or stay fit" plan.

So any of you Jimmy Buffet fans still singing the song?!?  I have lovely memories of my dad singing that in the car often and us kids joining in.  Oh, nostalgia! 

Eat well,
Bri

Pop to the Corn

Popcorn makes a great snack!

My mom has told me in the past that she craved popcorn whenever she was pregnant with me.  I believe it.  I love the heck out of some popcorn. 

Not all popcorn is created equal though.  Humans have a way of putting everything under the sun in different food products and not always for the better.  Ever read the calorie count for a bag of buttery popcorn at the movie theater?  You'd have to watch the movie on a treadmill to burn off maybe half of those calories.  The ingredients list in the artificial buttery spread alone is longer than the Declaration of Independence too.   

But, have no fear.  There are plenty of ways to enjoy a snack of popcorn without all the artery-clogging ingredients.  The hardest thing about eating popcorn, though, is pacing yourself.  Savor it!  And if savoring it is hard for you, have a piece of string cheese or small handful of nuts before enjoying the popcorn.  The protein will help fill you up quicker.

There are MANY options for popcorn lovers.  If you love the sound of popping corn, try an air popper.  The popcorn machines are fun to use and you get to determine what ingredients you use to season or flavor it.  If you are on the go and need something already made, try pre-made bagged popcorn.  I like the Fit brand (sea salt flavored), but there are plenty others too.  The ingredients in this one are: popcorn, non-GMO canola oil, & sea salt.  And what about boxed microwaveable popcorn?  Well, some aren't that great for you and there is a simpler way to make microwaveable popcorn (cheaper too!).  Read this recipe for a way to make popcorn in the microwave with a brown paper bag...  http://allrecipes.com/Recipe/Microwave-Popcorn/ 

Different flavors or seasonings I think sound tasty:

• Dark chocolate shavings
• Parmesan cheese (with or without a drizzle of olive oil)
• Drizzle of olive oil & sprinkle of favorite spice
• Black pepper & lemon zest (or squeeze of lemon)
• 1/2 teaspoon cocoa powder & 1/8 teaspoon of chipotle powder
• 1 teaspoon cinnamon, 1/8 teaspoon cloves, & 1 tablespoon each of 3 of your favorite nuts or seeds (think pumpkin seeds, slivered almonds, chopped pecans, etc.)
• 1 1/2 teaspoons each of coconut butter & coconut sugar plus 1/8 teaspoon cinnamon

How do you eat your popcorn?  Feel free to share!

Eat well,
Bri