FitSugar

Bye Bye Butter: Healthier Baking Substitutions

Jenny Sugar — Fri, 24 Feb 2012 11:07:31 PST

Whether you're vegan or just want to make healthier baked goods, finding ways to omit the butter can greatly reduce the amount of calories, fat, and cholesterol in your sweet treats. There are countless ways to replace eggs in recipes, and here are healthier alternatives to using butter.

Applesauce: This ingredient is often used to replace oil in recipes, but it can also be an alternative to butter, and works best in cake-like recipes (like this Vegan Banana Apple Chunk Bread). Replace half the amount of butter in your recipe with applesauce; if the recipe calls for one cup of butter, use half a cup of butter and half a cup of applesauce. If you don't mind a denser, more moist bread, replace all the butter with applesauce to cut even more calories and fat.
Avocado: Substitute half the amount of butter in a baking recipe with mashed avocado (it works well with cookies); use the same method as you would when using applesauce. It not only lowers the calorie content but also yields a softer, chewier baked good, and is perfect if you want to omit the dairy.

Keep reading for more healthy ways to replace butter in recipes.

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.

In Season: Mustard Greens

Lizzie Fuhr — Mon, 28 May 2012 05:26:39 PDT

If you've never tasted mustard greens, then it's time to get acquainted with this tasty, peppery vegetable. First discovered in the Himalayas in India, mustard greens have become an integral part of cuisine in Asian countries like Nepal, India, Japan, and China, but they're also a staple in some parts of the US! They're typically associated with the tasty, old-school favorites of the Deep South, but they're a delicious and healthy option for kitchens all over the country, since they're easy to grow and even easier to prepare.

Whether you're going to enjoy them raw or cooked, when choosing mustard greens, the rule of thumb is to make sure to look for pretty green leaves without yellow spots or browned edges. Once you bring them home, put them in a fresh plastic bag, and remove as much of the air from the bag as possible. Keep them stored in the refrigerator, but be sure to enjoy the greens within three to four days for optimal texture and flavor.

Want to go beyond the basics and get some inspiration for how to use mustard greens now? Keep reading for a few fun mustard green recipes.

45 Grilling Tips, Tricks, and Recipes to Make Barbecue a Healthy Affair

Michele Foley — Fri, 25 May 2012 12:52:49 PDT

Grilling season has officially arrived. And whether you're looking for the best veggie burger or side dish recipe, calorie breakdowns of everything you'll find at a backyard barbecue, or cooking gadgets to make grilling even more healthy, we've got you covered! Keep reading for our best healthy grilling tips, tricks, and recipes.

4 Time-Saving Tips For a Healthy Lifestyle

Leta Shy — Thu, 24 May 2012 13:18:40 PDT

Summers can be incredibly busy - between shuttling kids to and from activities to planning and going on vacation, all the activities that come along with the season can leave you pressed for time. Luckily, we've got a few suggestions for how to maintain a healthy lifestyle, even if you've only got minutes to spare.

Total-body in 20: Breaking up your workout in just 10- or 20-minute increments ensures that you'll break a sweat and burn calories without having to devote too much time out of your day. Even more efficient is making sure that your workouts target all areas of your body. For short workouts that you can do anywhere, check out our fast full-body workouts.

Home cooking: It's easier to cook healthily if you've already done the legwork. Shop for produce and other groceries at the beginning of the week so you can plan every night's dinners - check out one of our healthy dinner plans for the week here. You can also store individual servings of smoothies or sauces (using an ice-cube tray!) in your freezer to have at hand while whipping up a meal.

Read on for more time-saving tips!

Easy Ways to Get More From Your Food Budget

LearnVest — Fri, 18 May 2012 05:15:48 PDT

Go the extra mile with your food budget with these tips from LearnVest.

For years, many people - my husband, mom, sister and even my son - told me to stop wasting so much food.

Throwing away half a piece of chicken here or a handful of grapes there never seemed like such a big deal to me. If I was full or no longer in the mood for that particular food, then I had no problem tossing it.

That is, until I experienced a bad case of sticker shock during a recent trip to the supermarket. The cost of bread, eggs, fish - basically everything I was purchasing - had increased. And, according to the USDA, we can expect prices to rise even higher this year.

As I forked over my money and left with only a handful of bags, I realized just how important it is for me to pay more attention to what I spend on food . . . and to confront how much of it I shove down the garbage disposal.

Unfortunately, I'm not the only one with wasteful ways. In 2010, 33 million tons of food was thrown away, according to the US Environmental Protection Agency. Obviously, wasted food means wasted money, but figuring out how to make your grocery budget go further can be a challenge.

To keep more food in your fridge (and more money in your pocket), try these expert tips.

1. Ward Against Freezer Burn

Those large bags or packages of frozen veggies or meat come in handy when you have a large family, but "each time you open a bag of frozen food, air gets in and will cause freezer burn within two to three weeks," says consumer saving expert Andrea Woroch. Freezer burn will dry out the meat and make it less tasty. Woroch suggests going small.

Read on for more.