FitSugar

Mix It Up: Two Whole Grains Are Better Than One

Jenny Sugar — Fri, 13 Jan 2012 13:36:31 PST

I'm a whole grain junkie. Check my pantry; I have at least five on hand at all times. I get a little crazy with my grains, too, and instead of cooking quinoa all by its lonesome self, I mix in another grains, like millet. The combo takes your taste buds on a flavorful ride. And if you're not a fan of a grain's texture, say the chewiness of barley, adding in another grain can disguise the texture a little, making it more palatable. You also reap the nutritional benefits of both grains at the same time.

It's best to pair grains with similar cooking times. You might need to experiment with adding extra water or increasing the cooking, but once you perfect cooking two grains together, you'll never look back. I usually measure out half a cup of each dry grain to yield about two cups total once cooked. A half-cup serving of the mixed cooked grains contains approximately an 1/8 cup of each dry grain. Here is the nutritional info below for my favorite combinations.

Dry Grain Combo	Calories	Fiber	Protein
1/8 cup millet, 1/8 cup long grain brown rice	180 (95 + 85)	3.6 (2.1 + 1.5)	4.3 (2.8 + 1.5)
1/8 cup quinoa, 1/8 cup pearled barley	166 (78 + 88)	5.4 (1.5 + 3.9)	5.5 (3 + 2.5)
1/8 cup sushi rice, 1/8 cup brown basmati rice	155 (75 + 80)	1.5 (.5 + 1)	4 (2 + 2)
1/8 cup teff, 1/8 cup short grain brown rice	175 (90 + 85)	3.5 (2 + 1.5)	5 (3.5 + 1.5)
1/8 cup wild rice, 1/8 cup white basmati rice	160 (75 + 85)	1.5 (1 + .5)	5 (3 + 2)
1/8 cup amaranth, 1/8 cup rolled oats	138 (90 + 48)	4.8 (3.5 + 1.3)	5.3 (3.5 + 1.8)
1/8 cup buckwheat groats, 1/8 cup oat groats	126 (71 + 55)	4.1 (2.1 + 2)	5.9 (2.4 + 3.5)

5 Starches For Gluten-Free Gravy

Anna Monette Roberts — Fri, 04 Nov 2011 13:17:58 PDT

No roux for you? Try these five wheat-free alternatives for thickening your gravy this Thanksgiving. We'll school you on preparation, flavor notes, and brand recommendations, so you will feel confident trying out these new starches. Take a look, and tell us which is your go-to gluten-free starch.

Source: Thinkstock

Cooking Tips to Help You Avoid Food-Borne Illnesses

FitSugar — Fri, 26 Aug 2011 02:41:54 PDT

You're a whiz at keeping your kitchen clean and free from germs and bacteria, and you know the proper way to store dinner leftovers and pack them for lunches the next day, but what do you know about handling raw meats?

Before relying on your internal gauge, keep in mind that there are certain foods that must reach a specific internal temperature before consumption to prevent any exposure to food-borne pathogens like E. coli or salmonella. Aside from properly cleaning your hands, utensils, and the countertops that come in contact with any raw food, invest in a digital food thermometer.

The USDA's recommended internal temperature that each of the following food items should reach (the meat should then sit briefly before it is eaten).

Pork, beef, and lamb: 145 degrees F
Ground meat: 160 degrees F
Poultry: 165 degrees F

Although a food thermometer can be used for all foods (not just meat), it's best to get in the habit of using one. Food that has reached a safe temperature for consuming means that harmful bacteria have been killed off and destroyed. To use a food thermometer, insert it in the fat side of the meat, being careful not to touch bone since bone conducts heat faster than fat. Make sure the entire "sensor" area of the thermometer is inserted into the food (this is usually around one to two inches long), and you should have your reading within a few seconds.

And remember to store your leftovers or unused raw food items in a refrigerator that is set to below 40 degrees Fahrenheit.

How to Cook Healthy When Your Partner Isn't

Leta Shy — Fri, 12 Aug 2011 03:07:47 PDT

One of the perils of being in a relationship? Having a partner that isn't as health conscious as you, likes to indulge more than you do, or simply refuses to eat healthy. This can lead to either eating completely separate dinners, which can take time, or feeling like you compromise by eating less healthy than you would.

But there are some things that you can do to make a healthy compromise. Read on for my suggestions, and let me know what healthy compromises you make after the break!

Healthy Cooking Tips From Cat Cora

FitSugar — Mon, 02 Jul 2007 03:00:00 PDT

Food Network personality Cat Cora, and author of the book Cooking From the Hip, has given eDiets these healthy cooking tips:

Buy Seasonal, Fresh Ingredients. Cat says using fresh ingredients is one of the best ways to ensure your meals will be healthy and taste great. She frequently visits her local farmers' markets to find foods to include in her recipes, especially fruits and vegetables at the peak of their season.
Use Organic Products. Do organic products really make a difference? According to Cat, the answer is YES! She advises using sustainable organic products as often as possible.
Add Flavor Without Adding Fat. According to Cat, another key to healthy cooking is to make sure you find ways to add flavor to your meals without increasing the fat content. She says there are plenty of flavorful seasonings that contain little or no fat, including citrus products, herbs, spices and vinegar.
Grill, Braise or Roast Meats. You can grill, braise or roast meats instead of frying them to save calories. Cat says using recipes for braised meats can be particularly healthy, because these dishes usually require a very lean cut of meat.
Substitute Healthier Ingredients. Cat reminds people not to be afraid to substitute healthier ingredients in their recipes. For instance, she says you can use yogurt instead of sour cream in sauces or olive oil instead of butter.

The Essential Habits of a Healthy Home Cook

Michele Foley — Wed, 18 Jan 2012 03:05:00 PST

Unless you know what you're doing, cooking at home can be as detrimental to your health as eating out. As far as your body is concerned, cooking with processed ingredients high in saturated fat, sugar, and sodium might as well be like eating McDonald's. But becoming a healthy cook isn't as hard as you think. Here are some essential habits for healthy home cooks, starting from the moment you set foot in the grocery store to the second you put dinner on the table.

Shop the Right Way
Healthy cooking starts with strategic grocery shopping. Create a meal plan for the week and stock your cart with whole, fresh, and organic foods, lean proteins, and unrefined grains: an easy way to do this is to shop the perimeter of the grocery store. When you do have to buy prepared foods, choose products with the fewest and simplest ingredients. Healthy grocery options can be expensive, but here are six ways to save money when shopping organic.

Fill Your Toolbox
If cooking from scratch seems daunting, arm yourself with a few healthy kitchen gadgets. From steamers to kitchen scales, these tools will help cut back on prep and cook time, reduce the amount of fat in your dishes, and even make calorie counting and portion control easier. Here are a few of our favorite healthy cooking gadgets.

Learn how to cook healthy at home after the break!

4 Ways to Prep a Healthy Dinner Quickly

Leta Shy — Fri, 27 Jan 2012 02:10:51 PST

Just one bad decision - like quieting your rumbling stomach with greasy takeout - can undo a day of healthy eating. If you've been sabotaging your diet because of unhealthy dinner decisions, use these tips to cook a healthy meal without sacrificing time.

Double the amount: Week already looking full? Make extra servings the next time you cook so you can have healthy leftovers for the rest of the week. If you're worried about overeating, separate the leftovers into single-serving containers.

Prep your veggies: Spend time at the beginning of the week washing, cleaning, and cutting veggies, so you always have salad ingredients or something to snack on. Having veggies cut will also encourage you to use them more in your cooking since you know you have them at the ready.

Keep unhealthy food out of the kitchen: When I'm hungry, I reach for the first snack I can find, which usually isn't nutritious and often comes in a bag. If you're the same, stocking the fridge with healthy snacks can help, but not if you're tempted by all the junk food in your pantry. Keep unhealthy foods out of the house or divide your snacks into smaller portions to avoid ravenously going through an entire bag of chips before you even make dinner.

Eat a balanced lunch and snack: A lunch full of fiber and protein from fresh veggies, fruits, and lean meats will keep you full throughout the afternoon much more than a carb bomb or a too-restrictive meal. Following lunch with a healthy snack can lessen the temptation to order takeout once you get home since you'll be feeling full and satisfied. Check out our healthy snack ideas to get started.

Warm Up With a Healthier Bowl of Oatmeal

Jenny Sugar — Wed, 25 Jan 2012 02:13:41 PST

In celebration of National Oatmeal Month (I know, I had no idea January was devoted to this whole grain either!), here are some tips on how to whip up a healthy bowl of this whole grain.

To increase the fiber and protein: Choose rolled oats over quick oats. They'll take slightly longer to cook, but a half-cup serving offers five grams of fiber and seven grams of protein - the quick oats only offer four grams of fiber and five grams of protein.

To increase the protein: After your oats have cooked, stir in a tablespoon of almond butter, peanut butter, or half a cup of plain Greek yogurt.

To increase the fiber: Cut up some dried apricots, throw in some fresh or frozen berries, or toss in some diced fresh pear or mango. Chia seeds are also bursting with fiber - one tablespoon has over five grams.

To get your fill of omega-3s: Sprinkle on one tablespoon of ground flaxseed. It offers 1.6 grams of omega-3s (1.1 is the recommended amount per day).

To decrease the amount of sugar: Instead of adding maple syrup, brown sugar, or honey to your bowl, sweeten your breakfast with unsweetened applesauce, mashed banana, or pureed strawberries.

Source: Flickr User norwichnuts

How to Go (Almost) Meatless

Leta Shy — Mon, 23 Jan 2012 02:11:40 PST

Maybe you've realized that all your meals are built around a slab of meat, or maybe you've read about the benefits of a vegetarian diet, but if you've been feeling like you should lay off the animal protein but don't want to make an entire lifestyle change, you can still benefit from tweaking your diet to eat less meat. Here are four ways to go almost meatless with your diet.

Meatless Mondays: One of the most popular ways to skip out on meat is to cut it out once a week. Start your week off right with a Meatless Monday; you'll feel good about getting back on track after any weekend indulgences. Need ideas? Check out all our Meatless Monday recipes and start cooking!

Vegan Before Dinner: Cookbook author and columnist Mark Bittman practices this policy. Focus on dairy-, meat- and egg-free meals until that last meal of the day. Cutting out nonvegan foods until dinner helps you get more creative for your lunch and dinner - plus, if you stick to whole foods, chances are your meals will be incredibly nutritious, too. Here are some vegan breakfast recipes and vegan lunch recipes to get you started.

Two more ways to go almost meatless after the break!

Healthy Dose Link Time: Best Diets of 2012

Susi May — Wed, 18 Jan 2012 11:05:08 PST

From Weight Watchers to vegan, the most effective diets of 2012 - The Daily Beast
Upgrade your meals with simple swaps for healthier eating - HuffPost Healthy Living
After growing for three decades, the obesity rates begin to level off - Newser
Tips for joining a gym on the cheap - Real Simple
Stuck on a plateau? Are you making these common dieting mistakes? - Prevention
Hello gourdeous! Four ways to cook Winter squash - Health
To drop pounds, should you be plating up with eggplant? - Shape