FitSugar

How To Store Salad Greens

FitSugar — Mon, 25 Jun 2007 15:45:00 -0700

The vegetables of summer are amazing, making it so easy to eat healthy.

I love to buy baby lettuce and freshly harvested mesclun from local farmer's markets and vegetable stands. They taste amazing, and they're so crisp, but if you don't eat them within a couple of days, they can turn soggy and slimy.

Here's a great little trick I learned from a farmer friend on storing precious fresh salad greens:

Place greens in a plastic bag, close the top of the bag lightly with your fist, blow into the bag and fill it with air (carbon dioxide). Then seal the bag by twisting the top a few times before closing it firmly with a twisty-tie. Place it in the fridge and your greens are good to go.

Pretty simple, huh? The bag might take up a little bit more room in your fridge, but the loss of space is totally worth it. Your greens will stay bright, crisp and flavorful, so you can enjoy healthy salads all week long.

Fit's Tips: This tip works for all leafy greens - basil, parsley, cilantro, oregano, spinach, kale, and arugula.

Herbs in a Tube - Don't Even Bother

FitSugar — Tue, 06 Mar 2007 07:30:00 -0800

Let me give you some friendly advice. When you're cooking with a recipe that calls for fresh oregano and you go to the store and all they have is oregano in a tube, just forget it. Skip the oregano.

I was at the store looking for the fresh herb for my grandma's famous lasagna and I found Gourmet Garden's tubes next to the space my oregano should have been. They were all out of the fresh stuff, so I thought I'd give the tube a try, thinking it must be better than using the dried herbs. I was sorely mistaken.

I should have known the moment I squeezed it out - yup SQUEEZED. There's something seriously wrong with that statement - nothing fresh about it. Yeah, maybe it tasted the same, but the texture was pretty much disgusting, and not at all like the real deal.

The ingredients listed on the back of the tube make me think that this is a product better suited for long sea voyages rather than my gram's famous lasagna.

See for yourself though. Look for these tubes in the produce section. They have 10 herbs and spices including Basil, Cilantro, Dill, Garlic, Lemon Grass, Ginger, and Parsley.

Relax Already: At Home Smudge

FitSugar — Wed, 06 Dec 2006 17:30:00 -0800

Smudge your way to happiness.

Sage is one of the most sacred herbs among indigenous North American plants. The broad leaf sage, which is prized for its strong aromatic and clean burning properties, is used in the energy cleansing ritual known as smudging (or purification). Smudging basically means the smoke would attach itself to the negative energy of the area and cleanse it. And with the holidays rapidly approaching, who couldn't use a little help getting rid of extra negative energy?

Buy yourself a mini-bundle ($1.95) here.

Fit's Tip: When playing with smoke and fire, please be careful. To be sure that you even like the scent of white sage, you may want to test it outside first.

Menstrual Cramps? Try Chinese Herbs

FitSugar — Thu, 18 Oct 2007 02:30:00 -0700

It is being reported that a new study suggests that Chinese herbs might be more effective in relieving menstrual cramps than drugs, acupuncture or heat compression. Not only did the research find that the herbs helped to relieve pain, but it was also found that they reduced the recurrence of the condition over three months.

The herbs said to work were Chinese angelica root (danggui), Szechuan lovage root (chuanxiong), red peony root (chishao), white peony root (baishao), Chinese motherwort (yimucao), fennel fruit (huixiang), nut-grass rhizome (xiangfu), liquorice root (gancao), and cinnamon bark (rougui). Interested? You can buy Chinese herbs online from HolisticChineseHerbs.com. I suggest meeting with an acupuncturist that has also studied Chinese herbs.

Source

Thyme Is On My Side: Health Benefits of a Common Herb

FitSugar — Mon, 08 Jan 2007 14:09:35 -0800

Did you know there are many ways to treat common cold symptoms just hanging out in your spice rack. Thyme is ready to tackle your cough.

Thyme, an amazing herb, has been used for centuries as a cough remedy, digestive aid and treatment for intestinal parasites. The active ingredient in this common herb is thymol which can be found in Listerine mouthwash because of its well-known antibacterial and antifungal properties, and Vicks VapoRub.

Suzanne Zick, a naturopathic physician, recommends drinking tea made from steeping thyme as a treatment for coughs since ingesting or inhaling thymol helps to loosen phlegm and relax the muscles in the respiratory tract. In fact in Germany, concoctions made with thyme are often prescribed for coughs, including those resulting from whooping cough, bronchitis and emphysema.

To make a tea, use two teaspoons of dried herb per cup of boiling water and steep for ten minutes. Add sage to the tea if you have a nagging cough. The Food and Drug Administration includes thyme on its list of herbs generally regarded as safe, but large doses may cause intestinal problems.

Lite'n It Up Feature: Sautéed Talapia With Lemon-Herb Glaze

FitSugar — Thu, 13 Dec 2007 03:30:00 -0800

I am always looking for new and healthy ways to cook fish. This is why I was thrilled to find user tshellyedwards's recipe for Sautéed Talapia with Lemon-Herb Glaze posted in the Lite'n It Up Recipe Group. It looks so yummy and would make a nice departure from all the traditional holiday meals we're all eating so much of these days.

To get the full recipe along with some great step-by-step photos of how to cook it, read more

Sautéed Talapia with Lemon-Herb Glaze from tshellyedwards

Sautéed Tilapia with Lemon-Herb Glaze
Serves 4
Recipe from: http://www.midwesthomemag.com

This healthy, flavorful, fast treatment makes just about any fish glorious, especially a mild-mannered one like tilapia. Serve with brown rice or whole-wheat pasta and a colorful salad or green vegetable. (And yes, you can eat the lemon slices-they’re not just a pretty garnish.)
*Note: I served the tilapia with zuccini squash and a hearty, 100% whole grain bread loaf.

Ingredients:
1 large lemon
2 tablespoons olive oil
4 tilapia fillets, about 1½ pounds
2 large garlic cloves, minced
½ cup reduced-sodium chicken or vegetable broth
2 tablespoons sliced Kalamata or other flavorful olives
1 tablespoon fresh oregano leaves, or 2 teaspoons dried

Directions:
Cut lemon in half. Squeeze juice from one half and reserve. Thinly slice remaining half.

Heat oil in a large nonstick skillet over medium-high heat. Add 2 fillets and cook, turning carefully, until browned on both sides and barely opaque in center, about 3 minutes. (*Note: I could fit fillets in my skillet at the same time)

Transfer to a warm plate and repeat with remaining fillets.

Return skillet to heat and add garlic. Cook, stirring, just until fragrant, about 30 seconds. Stir in lemon juice and slices, broth, olives, and oregano and cook until lemon slices are soft and sauce has thickened to a glaze, 3 to 5 minutes.

Return all the fillets to pan to coat with glaze and warm through. Serve immediately, topped with lemon slices.

And ta-da! You're done *Note: Don't mind my plastic plate - it was just the first thing I grabbed to put the dinner on!!

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Do you have your own healthy recipes? Be sure to share them in the Lite'n It Up Healthy Recipe Group.

Healthy Dinner Idea: Chicken With Snap Peas and Spring Herbs

FitSugar — Sun, 04 Nov 2007 02:30:00 -0800

I am always looking for new ways to cook chicken because as much as I love chicken, it can get pretty darn boring. I recently tried out this recipe for Chicken With Snap Peas and Spring Herbs and it was a tasty change to my boring chicken meals. I added a small side of brown rice and it was the perfect amount of food.

To get the recipe for yourself, just read more

Chicken With Snap Peas and Spring Herbs

(Via Eatingwell.com)
Makes 4 servings
ACTIVE TIME: 35 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy

1 cup reduced-sodium chicken broth
1 teaspoon Dijon mustard
1/2 teaspoon salt
Freshly ground pepper to taste
2 teaspoons plus 1 tablespoon flour, divided
1 pound thin-sliced chicken breast cutlets
1 tablespoon extra-virgin olive oil
8 ounces sugar snap peas, cut in half (2 cups)
1 14-ounce can quartered artichoke hearts, rinsed
1/4 cup sprouted beans, optional (see Ingredient note)
3 tablespoons minced fresh herbs, such as chives, tarragon or dill
2 teaspoons champagne vinegar or white-wine vinegar

Whisk broth, mustard, salt, pepper and 2 teaspoons flour in a small bowl until smooth.
Sprinkle both sides of the chicken with the remaining 1 tablespoon flour. Heat oil in a large nonstick skillet over medium-high heat. Cook the chicken in two batches, adjusting heat as necessary to prevent burning, until golden, about 2 minutes per side. Transfer the chicken to a plate; tent with foil to keep warm.
Increase heat to high; stir the broth mixture and add to the skillet along with snap peas, artichoke hearts and sprouted beans. Bring to a simmer, stirring constantly. Reduce heat to maintain a gentle simmer and cook until the snap peas are tender-crisp, about 3 minutes.
Return the chicken to the pan, nestling it into the vegetables, and simmer until heated through, 1 to 2 minutes. Remove from heat; stir in herbs and vinegar.

NUTRITION INFORMATION: Per serving: 248 calories; 6 g fat (1 g sat, 4 g mono); 63 mg cholesterol; 19 g carbohydrate; 29 g protein; 7 g fiber; 605 mg sodium; 603 mg potassium. Nutrition bonus: Vitamin C (35% daily value), Magnesium (20% dv), Potassium (17% dv), Iron (15% dv).
1 Carbohydrate Serving
Exchanges: 4 very lean meat, 2 vegetable, 1 fat

TIP: Sprouted beans, not to be confused with bean sprouts, are beans that have just barely sprouted?they look like a bean with a tiny fiber attached (rather than the more fleshy-looking sprouts commonly used in Asian cooking). Eat raw in salads or add to cooked dishes; they're an excellent source of fiber and protein. Look for them in the produce section near other sprouts.

Source

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Have any healthy recipe ideas to share? Post them in the Lite'n It Up Healthy Recipe Group.

Smarter T-Day Eats: Go Gold For Your Mashers

FitSugar — Thu, 19 Nov 2009 03:00:11 -0800

I love me some mashed potatoes, especially on Thanksgiving. The problem is that this dish is usually overloaded with tons of butter and cream, which can be a big problem if you're trying to stay healthy. One way I make my mashed potatoes healthier is by using Yukon Gold or Yellow Finn potatoes instead of the old stand-by, Russet potatoes.

It might seem peculiar that switching out potatoes makes a difference, but these smaller variety potatoes are naturally creamy and sweet, and their skins taste like butter. This means that you can cut down on the amount of butter and cream you would normally add to the dish.

When shopping for Yukon Golds or Yellow Finns, look for smaller ones that aren't much bigger than one inch in diameter. Potatoes harvested early are creamier because they're more tender. Also, the more yellow the potato, the better - it's vitamin A contained in the skin that give these potatoes their golden hue. There's potassium in the skin too, so when making your mashers, don't peel! Another great thing about Yukon Golds and Yellow Finns is that their skins are pretty thin and won't detract from the creaminess of your dish if you leave them on.

For a few more tips on how to make mashed potatoes healthier, read more.

For added nutrition, add sweet potatoes to your mashers mix.
Substitute reduced fat or lowfat milk for the cream, or try making them with evaporated skim milk.
Cut back on salt by seasoning mashed potatoes with garlic, onion, and herbs.
Omit dairy altogether and mash in cauliflower and broth instead.

How do you make your Thanksgiving meal healthier? Share the details in our Healthy Recipe Group.

Source: Flickr User karindaziel

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.

Epazote Curbs Your Flatulence

FitSugar — Tue, 23 Jan 2007 02:00:00 -0800

Epazote (pronounced Eh-pah-zo-tay) is an herb used for its strong licorice-like flavor, similar to that of anise, fennel, or tarragon, but it's much stronger in fragrance and flavor. It can also be compared to cilantro.

It is native to Central America, South America, and Mexico, and is also called Mexican Tea, Jesuit's Tea, Skunkweed, or Wormseed.

The plant is pretty amazing - It has been used in the treatment of malaria, asthma, and as an expectorant. Not only that, the oil from the plant can kill intestinal worms. And the first birth control pills were derived from research on epazote.

The great thing about epazote is that not only can it be used to add flavor to fish, corn, and beans, but it is known for its ability to prevent flatulence.

You can buy the dried herb chopped or as whole stems. Recipes will often call for a stem of epazote, which is roughly equal to a teaspoon of it dried.

Fit's Tips: You should be aware, however, that this pungent herb is poisonous in large quantities, but don't let that stop you from using a pinch or two.