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3 Cheap and Natural Meat Substitutes

FitSugar — Mon, 16 Mar 2009 03:00:00 -0700

Whether you're trying to incorporate more vegetables in your diet or cut down your grocery bill, replacing meat a couple nights a week can help you accomplish both goals. Here are three inexpensive meat substitutes that don't include the often-polarizing tofu.

Eggplant: This purple veggie has a solid, meaty texture compared to other vegetables and is a tasty centerpiece for dishes like baked eggplant parmesan or a complement to stir-fry and pasta recipes. Eggplant is nutritious to boot, packing in fiber, antioxidants, B vitamins, and potassium.

To see two more meat substitutes, read more.

Mushrooms: If it's cost you're focused on, opt for button mushrooms to get the most nutritional bang for your buck. Mushrooms are extremely versatile and can be ideal substitutes in burgers (make a portobello burger or veggie burgers with mushrooms as a base), enchiladas, casseroles, and more, as they tend to take on the flavors of whatever else is in the recipe.
Beans: Full of protein and fiber, beans are an extremely inexpensive meat substitute. Use them in chilis, salads, and soups to make any vegetarian meal a bit heartier.

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Learn to Love Eggplant

FitSugar — Thu, 04 Sep 2008 03:00:00 -0700

Even as a child I appreciated the beauty of eggplant; it was the taste I didn't care for. Things have changed though, and I have learned to love this veggie. Considered unglamorous by many, eggplant is making a comeback. It is part of the increasingly popular Mediterranean diet in the pureed form of baba ghanoush or simply grilled with other veggies.

Because of its rare deep purple coloring, eggplant is high in some hard to find antioxidants. One of those being the phytonutrient nasunin, which protects brain cells and the other being chlorogenic acid, a powerful scavenger of disease causing free radical. But don't skip the skin when eating this nightshade because the skin is where these valuable micronutrients are found. Eggplant is also high in B vitamins as well as potassium. This veggie is also a good source of fiber, and a low calorie food as well. I would avoid frying eggplant however, because it will soak up copious amount of oil, transforming quickly into a high calorie food.

Eggplant is in season now through October. Not only is it good grilled or roasted, it is great in curries too. I like to use it grilled in eggplant stacks with basil and fresh mozzarella, and YumSugar has many recipes for you to experiment with eggplant.

Do you love eggplant, or do you hate it? Tell me in the comments section below.

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Healthy Recipe: Eggplant Stacks

FitSugar — Mon, 18 Aug 2008 08:00:00 -0700

I love finding new ways to use seasonal produce, and lately, the tomatoes here - especially the multicolored heirloom varieties - have been irresistible. One of the best ways to feature fabulous tomatoes is in a classic caprese salad made with mozzarella cheese and basil. Since I found some good-looking basil and eggplant at the farmers market, I decided to try this variation.

To make the dish healthier, I used part-skim mozzarella, and instead of beefsteak tomatoes, I used heirlooms. Though this recipe is designed to yield two appetizer servings, I just ate the two eggplant stacks for dinner with nothing else. It was plenty filling and a great way to work fresh veggies into mealtime. To get the recipe, read more.

Eggplant Stacks
Modified From Quick Simple Food

Ingredients

3 tablespoons extra-virgin olive oil
1 tablespoon minced fresh rosemary
1 garlic clove, minced
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1 1/2- to 2-pound eggplant, trimmed and cut into six 1/2-inch slices
4 1/4-inch thick slices fresh mozzarella (about 4 ounces)
1 large beefsteak tomato, cut into four thick slices
4 large basil leaves, plus more for garnish

Directions
Makes two appetizer servings.

Heat the grill to medium (or the oven to 400 degrees Fahrenheit).
In a blender or food processor, combine the olive oil, rosemary, garlic, salt, pepper, and 2 tablespoons of water. Puree.
Brush the eggplant slices with the olive oil mixture and let stand for 5 minutes.
Grill, turning occasionally, until they just begin to soften (or bake on a greased baking sheet for 12 to 15 minutes).
Place the cheese on 4 slices. Put the tomato slices on a piece of aluminum foil on top of the grill to warm. When the cheese begins to melt, transfer the eggplant slices to a platter. Top the cheese slices with a basil leaf and a warm tomato slice. Top each with another cheese-topped eggplant slice and tomato. Top both with a basil leaf and a plain eggplant slice. Serve hot.

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Healthy Holiday Recipe: Flame-Grilled Eggplant Dip

FitSugar — Mon, 22 Dec 2008 04:30:00 -0800

In my experience, a lot of grazing happens over the course of Christmas day. You wake up early to open presents and often eat late. This is why it is important to have healthy snacks to nosh on throughout the day. This flame-grilled eggplant dip has a surprisingly festive look. The red of tomato chunks and the green bits of Italian parsley pop against the neutral eggplant background. Mild, yet flavorful, this Mediterranean style dip seems geographically appropriate for the holiday as well.

To see the recipe, read more.

Flame-Grilled Eggplant Dip
Martha Stewart Living

Ingredients

1 large eggplant
2 tablespoons finely chopped red onion
1 tablespoon olive oil
1 teaspoon balsamic vinegar
2 tablespoons chopped fresh flat-leaf parsley
Coarse salt and freshly ground pepper
Crudites, bread, and crackers, for serving

Directions

Place eggplant over a gas burner set on high (or place under broiler). Cook, turning as needed, until blackened and soft. Set aside to cool. Remove skin; discard.
Coarsely chop eggplant; drain in a colander for 15 minutes.
Combine eggplant, tomato, onion, olive oil, vinegar, and parsley; season with salt and pepper. Serve at room temperature with crudites, bread, and crackers.

Makes a little over one cup.

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Not sure what you're making for Christmas or Hanukkah? Check out these healthy holiday recipes to help you stay healthy and happy throughout all the season's festivities.

Healthy Eating Tip: Don't Eliminate, Elaborate!

FitSugar — Mon, 16 Nov 2009 15:00:14 -0800

When approaching health and fitness, many of us have the mentality that less is more. While this may be a healthy perspective to avoid overeating and practice portion control, a restrictive diet can wreak havoc on your mood and leave you wondering whether there’s anything out there you can eat. Instead, alter your state of mind: rather than thinking about what foods to cut out, start to think of your daily menu as a chance to add great-tasting, healthy options. Challenge yourself to make the most of your mealtime and see just how many creative and good-for-you foods you can include in your daily breakfast, lunch, and dinner routine.

To get creative, I like to take a cue from vegan menus. Let me start by saying that I am not vegan. I love poultry and seafood, but each time I decide to dine vegan, I’m always amazed by the variety on the menu. Every item is loaded with healthful, delicious ingredients that remind me to think outside the box the next time I’m planning a meal.

To get creative meal ideas, just read more.

Craving lasagna or a baked potato? Don’t deprive yourself these treats, simply reimagine them and treat yourself to a healthier version. An eggplant stacks is a great alternative to cheesy lasagna, and using fresh herbs, crumbled tofu, and fresh red pepper means it’s loaded with bold flavors and good-for-you ingredients. A baked sweet potato is another great option – and a great way to satisfy your craving for starch. Plus they are one of the healthiest vegetables around, since they contain vitamin C, potassium, fiber, and fewer calories than your regular potatoes. Even small changes like these can be big steps toward a healthier attitude and a healthier you.

To get creative ideas from your fellow FitSugar readers, check out their healthy food swap ideas.

Back on Track: Grill Veggies For the Week

FitSugar — Sun, 06 Sep 2009 03:30:05 -0700

Summer weather is winding down, so it's time to grill as much as you can before it gets too chilly. Since I don't always have time to light up the grill after work, I like to grill up a bunch of veggies on Sunday so I'll have extra for the week. They taste great on their own, mixed with pasta, as a pizza topping, or in a sandwich.

All you have to do is wash an array of vegetables such as mushrooms, carrots, peppers, eggplant, potatoes, tomatoes, and zucchini. Then slice them so they're still in big chunks since they tend to shrink once they're cooked. Place the veggies in a big bowl and mix them with some olive oil, salt, and pepper. Then pour them into a grill basket and periodically stir them while they cook. After about 40 minutes, you'll have savory, roasted veggies that melt in your mouth. Enjoy some for dinner and store the rest in the fridge in an airtight container.

Healthy Dose Link Time

FitSugar — Mon, 24 Aug 2009 11:00:11 -0700

Are your sneakers exercise-specific? - Fit Bottomed Girls
Choosing a healthier breakfast cereal - Shape
The government rush to regulate yoga - Social Workout
Schools offering more vegetarian lunch options - That's Fit
How to order healthy from Domino's - Daily Spark
The buzz on Power Balance bracelets - Vital Juice
Celebrate eggplant season with these yummy recipes - Healthy Bites
What's your most empowering outfit right now? - Shape Up
How Jillian Michaels avoids emotional eating - Fit Celeb

How to Sneak More Veggies Into Your Diet

FitSugar — Thu, 13 Aug 2009 05:50:29 -0700

Making veggies a big part of your daily diet is a must because they're low in calories, high in fiber, and contain so many beneficial nutrients. Unfortunately, we don't crave broccoli like we do a big bowl of ice cream, so here are some suggestions from FitSugar readers on ways to sneak veggies into your foods without your taste buds knowing.

UrbanBohemian says, "I like to put my own veggies in marinara sauce when I eat pasta. Also, if I have a frozen pizza, I'll do the same for that. I like to put on frozen spinach or some mushrooms."
"Sneak them in sandwiches." - fleurdelispink
"I've added pureed beets and/or spinach to muffin batter or I bet you could to cake batter too - totally unnoticeable. I know someone who added pureed spinach to brownies, same deal." - Anonymous

For more ideas keep reading

Food Review: Kashi Tuscan Veggie Bake

FitSugar — Wed, 29 Apr 2009 03:00:00 -0700

A quick and healthy meal is always appreciated in my life. Since I've had great luck with Kashi's frozen entrées like Pesto Pasta Primavera and Black Bean Mango, I was excited to try its Tuscan Veggie Bake ($5).

This entree is vegan, so it's low in saturated fat and cholesterol. How does it taste though? To find out read more.

I really enjoyed the savory, slightly spicy tomato basil sauce, and the noodles made from Kashi's seven-whole-grain flour were the perfect consistency - not mushy at all. Sandwiched between lasagna noodles were large bits or roasted summer quash, eggplant, onions, and sweet potatoes, which I really appreciated. Another interesting addition to the dish were the lentils that help this meal provide eight grams of fiber and eight grams of protein. When I read the label, I was so pleased to see the dish was under 300 calories and contained no cholesterol. If you're not a fan of onions and eggplant then you won't love this meal since it was chock full of them. Overall this meal was OK, but Mayan Harvest Bake is still by far my favorite.

Serving Size	1 entrée
Calories	260
Total Fat	9 g
Saturated Fat	1.5 g
Cholesterol	0 mg
Sodium	700 mg
Carbs	42 g
Fiber	8 g
Sugar	8 g
Protein	8 g

Healthy Recipe: Stir-Fried Shrimp With Spicy Orange Sauce

FitSugar — Thu, 05 Mar 2009 04:30:00 -0800

You can find some healthier options on Chinese takeout menus, but often the highly caloric options sing a little too loudly to be ignored. Besides, cooking at home means you're in control of how much oil goes into the pan and it's typically cheaper than ordering in. When you're craving something that's reminiscent of this popular takeout option, stir up a medley of shrimp with spicy orange sauce on your very own stove. This recipe is a cinch to make and consumes less time than it would take delivery to reach your door.

As written, this Cooking Light recipe packs a spicy punch, so if you're not one for heat I would use less chili paste than called for. It was a hit when served over brown rice with a side of lightly sauteed and seasoned eggplant and spinach, and the leftovers were just as good for lunch the following day. For nutritional details and some more photos, read more.

Flavored with orange juice and low sodium soy sauce, this meal gets its flavor from the spices. If you have any snow peas, green beans, and/or red peppers on hand, they would make tasty additions to this dish. You can get the recipe here. And to inspire you to do so, check out this nutritional information.

Serving Size	3/4 cup
Calories	301
Total Fat	10 g
Saturated Fat	1.1 g
Cholesterol	259 mg
Sodium	621 mg
Carbs	16.8 g
Fiber	0.5 g
Protein	35.3 g
Calcium	103 mg

Here are some photos of the meal in various phases of cooking.

View 3 Photos ›