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Healthy Holiday Recipe: Sweet Potato and Carrot Latkes

FitSugar — Sun, 21 Dec 2008 03:00:00 -0800

Since many of you are celebrating Hanukkah this week, I wanted to share a twist on my favorite latke recipe. I know oil is a huge part of the tradition, but drenching potatoes in a ton of oil isn't exactly the healthiest thing for you, so check out this recipe. It doesn't involve any deep-frying, and mixes grated carrots with sweet potatoes.

To see how I make a healthier version of this Hanukkah favorite read more.

Sweet Potato and Carrot Latkes
A variation on my Grandmother's

Ingredients

2 regular potatoes, peeled
1 sweet potato, peeled
1 carrot or 1/2 cup of carrot matchsticks
2 eggs
3 tablespoons wheat flour
Olive or canola oil
Salt and pepper
Ketchup or applesauce

Directions

Grate the potatoes and the carrot in a big bowl.
Use your hands to press the mixture flat against the bowl and pour out the extra liquid.
Place a pan on the stove on medium heat. Pour two to four tablespoons of oil in the pan.
While the pan is heating up, add the egg, flour, and a little salt and pepper to the grated veggies and mix well.
Now you're ready to cook the latkes. Using a big slotted spoon, scoop out about two tablespoons of the mixture and drop onto the pan. Use the back of the spoon to flatten them so they're about 1/4 inch thick.
Allow the latkes to cook for five to eight minutes, or until the bottom is golden brown. Check the bottoms constantly with a spatula and flip them when they're ready.
Let them cook for another five to eight minutes, or until golden brown.
Place a paper towel on a plate, and then put the cooked latkes on top so the extra oil can be absorbed.
Serve warm with ketchup or applesauce.

Print recipe with images | without images

Do you have a healthy snack or recipe to share? Then share it in the Lite'n it Up - Healthy Recipe Group and I might just post it on FitSugar.

Curried Sweet Potato Latkes With Homemade Apple Pear Sauce

FitSugar — Thu, 10 Dec 2009 07:00:27 -0800

Whether you're celebrating Hanukkah this Friday night or not, potato latkes (also called potato pancakes) make a delicious meal. I've cooked up the standard potato latkes made with russet potatoes, ones with shredded carrots added, sweet potato and carrot latkes, and also ones made with zucchini from my garden.

This year I am spicing things up a bit, and if you're ready to try a savory latke with a taste of India, give this recipe a try. They're made strictly with sweet potatoes, so they're naturally sweet and full of vitamin A. I whipped up some chunky homemade apple and pear sauce to enjoy with them, and I'll definitely be making these again. If you've never made latkes before, check out these tips from YumSugar, on how to make perfect latkes.

To see this recipe, continue reading

Celiac disease - nutritional considerations

admin — Wed, 03 Sep 2008 17:43:46 -0700

Illustrations

Celiac sprue - foods to avoid

HEALTH GUIDE REFERENCE FROM A.D.A.M

Definition

Celiac disease is an autoimmune disorder passed down through families. When a person with celiac disease eats or drinks anything containing wheat, barley, rye, or sometimes oats (including medications), the immune system responds by damaging the lining of the intestinal tract. This damage affects the body's ability to absorb nutrients.

For specific information about the disease (including symptoms and treatment), seeceliac disease.

A gluten-free diet, when followed carefully, helps prevent symptoms of the disease.

Alternative Names

Gluten-free diet; Gluten sensitive enteropathy - diet; Celiac sprue - diet

Food Sources

Staples of the gluten-free diet include:

Cereals made without wheat or barley malt
Fruits and vegetables
Meat
Milk-based items
Potatoes, rice, corn, beans
Specialty foods (such as pasta, bread, pancakes, and pastries) made with alternative grains (rice, tapioca, potato, or corn flours and starches)

You can buy these products through local and national food companies, or you can make them from scratch using alternative flours and grains.

The gluten-free diet involves removing all foods, drinks, and medications made from gluten. This means all items made with flour (all-purpose, white, wheat) are prohibited. Obvious sources of gluten include:

Bagels
Bread and breaded foods
Buns
Cakes
Cookies
Crackers
Gravy
Most cereals
Most convenience foods
Most soups
Pancakes
Pasta
Pie
Pizza
Stuffing

Less obvious foods that must be eliminated include:

Beer
Certain candies
- Certain salad dressings
- Communion host
Croutons
Marinades
Sauces such as teriyaki and soy

There is a risk of cross-contamination. Items that are naturally gluten-free may become contaminated if they are made on the same production line or moved together in the same setting.

Restaurant eating and social gatherings pose another, but manageable, challenge. Calling ahead and special planning become important measures. Label reading becomes a frequent, essential task due to the widespread use of wheat and barley in foods.

Despite its challenges, maintaining a healthy, balanced diet is possible with education and planning.

Recommendations

Once you have been diagnosed with celiac disease, it is very important that you talk to a registered dietitian who specializes in celiac disease and the gluten-free diet.

Joining a local support group is also recommended. Support groups can help people with celiac disease share practical advice on ingredients, baking, and ways to cope with this life-altering, lifelong disease.

Tips For the Lactose Intolerant

FitSugar — Fri, 06 Mar 2009 12:00:00 -0800

Yogurt, creamy soups, ice cream, mac 'n' cheese, ranch dressing, butter on toast - these foods are so delicious and comforting but not for everyone. If you're lactose intolerant (and many people are), a simple slice of cheese on a cracker could have you running to the bathroom. So here are some tips to help you deal with your dairy-filled world.

If your body can't tolerate any dairy products whatsoever, keep Lactaid pills with you at all times. It contains the enzyme, lactase, which lactose intolerant people's bodies don't produce enough of. This enzyme is needed to help break down the lactose (milk sugar) in your foods. If it doesn't get broken down, the lactose causes bloating, gas, or diarrhea.
If you're able to tolerate small amounts of dairy products, be sure to enjoy them with other nondairy foods. This helps reduce the rate at which the lactose enters your small intestine, and allows the small amount of lactase that your body produces to break down the lactose without feeling overwhelmed.

For other helpful tips read more.

Avoiding dairy is your best bet, so be a keen label reader. Look for words such as milk, milk powder, butter, buttermilk, cream, cheese, whey, curds, or milk solids. Hidden lactose can be found in baked goods, dressings, chips, instant soups, candies, pancake mixes, margarine, and certain medications. If you think a food might have dairy in it, but you're not sure, don't take the chance.
Don't be embarrassed. Tell everyone who needs to know that you are lactose intolerant. That way when you show up at a friend's house for dinner, they won't offer you a plate of fettuccine Alfredo.
If possible, remove the dairy from your favorite foods. Peel the cheese off your pizza, order the baked potato but hold the sour cream, and enjoy popcorn without the melted butter.
Look for dairy-free alternatives to your favorite foods. Drink soy, almond, or rice milk instead of cow's milk. Choose soy yogurt, creamer, ice cream, and cheese instead of the dairy-filled versions. Use olive oil or a dairy-free margarine such as Smart Balance in place of butter. Pick up some dairy-free chocolate instead of milk chocolate.

Source

Cystic fibrosis - nutritional considerations

admin — Thu, 04 Sep 2008 18:56:27 -0700

Overview

Definition
Function
Side Effects
Recommendations

HEALTH GUIDE REFERENCE FROM A.D.A.M

Definition

Cystic fibrosis (CF) is a potentially life-threatening disease that causes thick, sticky mucus to build up in the lungs and digestive tract. Persons with cystic fibrosis need to eat high calorie and high protein foods throughout the day.

This article discusses the nutritional needs for persons with CF. For specific information about the disease itself, see the article on cystic fibrosis.

Function

The collection of sticky mucus associated with cystic fibrosis leads to serious digestion problems, including malabsorption.

Pancreatic enzymes are prescribed to improve the digestion and absorption of fat, carbohydrates, and protein.

The dietary needs of a person with cystic fibrosis are based on the severity of the symptoms, specifically the amount of malabsorption and extent of lung disease. The goal is to provide adequate nutrients to achieve normal growth and development. Nutritious, high-calorie, high-protein foods are essential from infancy through adulthood. Calorie and protein needs can be 50 - 100% greater than the Recommended Daily Allowance.

Historically, low-fat diets were encouraged to reduce problems with fat malabsorption. With pancreatic enzyme treatment, fat can provide 35 - 45% of calories, depending on the person's ability to tolerate it. A multivitamin is also recommended, since persons with CF absorb fat-soluble vitamins (vitamins A, D, E, K) poorly. Liberal salt use is encouraged, since persons with CF lose large amounts of salt in their sweat.

Side Effects

The most serious complication of CF is infection in the lungs. Nutrition plays an important role in strengthening the patient's immune system to fight infection.

Recommendations

The following are methods for adding protein and calories to the diet. In addition to these tips, make sure that you are taking a multivitamin containing vitamins A, D, E and K:

Eat whenever you are hungry. This may mean eating several small meals throughout the day.
Keep a variety of nutritious snack foods around. Try to snack on something every hour. Try cheese and crackers, muffins, or trail mix.
Make an effort to eat regularly, even if it's only a few bites; or include a nutritional supplement or milkshake.
Be flexible. If you aren't hungry at dinner time, make breakfast, mid-morning snacks and lunch your main meals.
Add grated cheese to soups, sauces, casseroles, vegetables, mashed potatoes, rice, noodles or meat loaf.
Use whole milk, half and half, cream, or enriched milk in cooking or beverages. Enriched milk has non-fat dry milk powder added to it.
Spread peanut butter on bread products or use it as a dip for raw vegetables and fruit. Add peanut butter to sauces or use on waffles.
Skim milk powder adds protein -- try adding two tablespoons of dry skim milk powder in addition to the amount of regular milk in recipes.
Add marshmallows to fruit or hot chocolate. Add raisins, dates, or chopped nuts and brown sugar to hot or cold cereals or for snacks.
A teaspoon of butter or margarine adds 45 calories to foods. Mix it into hot foods such as soups, vegetables, mashed potatoes, cooked cereal, and rice. Serve it on hot foods -- hot breads, pancakes, or waffles absorb more butter than cool ones.
Sour cream or yogurt can be used on vegetables such as potatoes, beans, carrots, or squash. They can also be used as a dressing for fruit.
Breaded meat, chicken, and fish have more calories than broiled or plain roasted.
Add extra cheese on top of frozen prepared pizza.
Coarsely chopped hard cooked egg and cheese cubes are tasty in a tossed salad.
Serve cottage cheese with canned or fresh fruit.
Add grated cheeses, tuna, shrimp, crabmeat, ground beef, diced ham or sliced boiled eggs to sauces, rice, casseroles, and noodles.

Review Date: 7/5/2007

Reviewed By: William McGee, M.D., M.H.A., Chairman, Nutrition Committee, Baystate Medical Center, Springfield, MA and Assistant Professor of Medicine and Surgery,Tufts University School of Medicine, Boston, MA. Review provided by VeriMed Healthcare Network.

A.D.A.M. Copyright

adam.com

Source Doc: 1_002437

Change It Up With Polenta

FitSugar — Mon, 29 Oct 2007 10:15:00 -0700

I know you've seen it in the grocery store, sitting on the shelf in a tube. It's yellow and a little squishy. It intrigued you, but probably not enough to buy it. I never would have even considered the stuff if I hadn't run into a friend at the store. She reached for a tube and explained all the wonderful things you could do with it, so I gave it a shot.

This pre-made polenta, made from corn meal and water, comes in a firm tube that you can slice up and grill, cook like pancakes, or bake. It makes a great alternative to pasta when making vegetable primavera or lasagna.

If you prefer creamy style polenta that has a similar consistency to mashed potatoes, you can mix this polenta with some water (milk or broth), heat it up and you're done. It makes a delicious side dish on its own, or you can mix it with cooked veggies. You can also use it in place of tofu when you stir-fry.

So is it healthy? To check out the nutritional info and see a picture of my favorite way to make polenta read more

I love to sauté sliced polenta in a little olive oil. Then I place it in a pan and baked it with some mozzarella until the cheese is melted and bubbly. Then I top it with a raw slice of tomato, bake it for another five minutes and that's it. Quick, easy, delicious and good for you.

This pre-made polenta has salt added to it, so you don't need to add any when you cook it. This is one healthy and different alternative to your old pasta, bread, and rice standbys. Let me know if you have any other great ways to incorporate polenta into your life. Here's what I do:

Size Does Matter: Portion Sizes Made Easy

FitSugar — Wed, 25 Apr 2007 03:00:00 -0700

I don't know about you, but I get confused with how much of what is what when it comes to serving sizes. I can read the labels just fine, but when it comes to visualizing how much 3 ounces of fish is, I have a hard time doing it.

Luckily MealsMatter.org has come up with this handy dandy way to visualize portion sizes:

Woman's fist or baseball - a serving of vegetables or fruit is about the size of your fist
A rounded handful - about one half cup cooked or raw veggies or cut fruit, a piece of fruit, or ½ cup of cooked rice or pasta - this is a good measure for a snack serving, such as chips or pretzels
Deck of cards - a serving of meat, fish or poultry or the palm of your hand (don't count your fingers!) - for example, one chicken breast, 1/4 pound hamburger patty or a medium pork chop
Golf ball or large egg - one quarter cup of dried fruit or nuts
Tennis ball - about one half cup of ice cream
Computer mouse - about the size of a small baked potato
Compact disc - about the size of one serving of pancake or small waffle
Thumb tip - about one teaspoon of peanut butter
Six dice - a serving of cheese
Check book - a serving of fish (approximately 3 oz.)

Source

Cascadian Farms - Organic and Easy

FitSugar — Thu, 01 Mar 2007 13:00:03 -0800

Cascadian Farms started off as a small farm in 1972, farming organically on a few acres in the Upper Skagit Valley of Washington's North Cascade Mountains - hence the name.

And now, they've expanded to become the leading grower, manufacturer, and distributor of a wide range of delicious organic products.

Walk into any health food store and you can't miss them. Their name is on anything from granola bars, to breakfast cereals, to frozen blueberries, to pickles. That about covers all the basic food groups. It is reliable and convenient organic produce and food.

My favorite products are a staple for a weekend breakfast: frozen blueberries for pancakes and frozen Country Style Potatoes - they make hash-browns so much easier.

And what else is great? Cascadian Farms are on Bob Greene's list for The Best Life Diet as seen on Oprah.

Fit's Tips: Keep a couple of bags each of frozen peas and corn - they're great to have on hand for soups and stir-frys.

Trans Fat D-List

FitSugar — Mon, 11 Dec 2006 09:00:00 -0800

In lieu of the recent events surrounding trans fats, eDiets.com has created a list of foods that you may commonly eat that contain some of the dreaded trans fat.

Breads and baking products
Biscuits made from mix
Biscuits/rolls made from refrigerated dough
Coating mixes for fish, meat and poultry
Stuffing mixes
Taco shells
White and wheat flour breads

Breakfast foods
Cinnamon buns
Danishes
Doughnuts
Muffins
Pastries/bakery items with frosting
Toaster tarts/strudels

Candy
Caramels
Chocolates
Fruit chews
Seasonal candy
Taffy-like candy

There's more, so read more

Desserts
Cake sprinkles, decorations
Baking chips
Cakes and cake mixes
Cakes/cupcakes with icing
Ice cream cakes
Pie crusts
Pound cake
Ready to spread frosting
Refrigerated cookie dough

Dips and snacks
Bean dips
Cheese and Pretzel snack kits
Cheese and cracker snack kits
Chocolate or yogurt covered snack
Cookie snack kits
Cookies/crackers
Corn chips
Nacho cheese dip
Microwave popcorn
Potato chips/sticks
Pretzels filled with cheese
Pudding snacks

Fast foods
Biscuits
French fries
Fruit pies
Fried chicken
Fried fish sandwich
Most deep-fried fast food
Mixed meals from a box that contain buttermilk biscuit topping, cornbread topping, Dumplings or pouched seasonings

Fats and oils
Light spreads
Margarine, hard stick and tub types
Vegetable shortening, regular and butter flavor

Frozen foods
Breaded fish sticks
French fries
Fruit pies and pie crusts
Pancakes and French toast
Pastries
Pizza and pizza crusts
Pot pies
Waffles

Milk and milk products
International and instant latte coffees
Refrigerated fat free non-dairy creamers
Refrigerated non-dairy creamers
Whipped toppings

Salad and salad dressing
Prepared salad dressing

Soups and stews
Bouillon cubes
Boxed onion soup and dip mix
Ramen noodle and soup cups

Check out the full article here.

Fit's Tip: The list is just a guideline so you know what to watch for -- to see if your favorite foods have trans fat, be sure check the label.