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Spring Produce: In Season and So Good For You

FitSugar — Tue, 24 Mar 2009 09:00:00 -0700

After months of butternut squash and other seasonal Winter produce, I was happy to see many of my Spring favorites appearing at the grocery store and farmers markets. Eating seasonally is not only cheaper, but the produce is tastier, fresher, and more nutritious when in season. Be on the lookout for these fruits and veggies on the shelves of your market.

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Learn to Love: Peas

FitSugar — Mon, 14 Apr 2008 03:00:00 -0700

I am a person who firmly believes that fresh green peas got a bad rap. Often over cooked, their texture can be a serious turn off. I am here to say though there are so many reasons to learn to love peas.

These little legumes are naturally tender since they are protected by their shell we call a pod. They can be eaten raw – I like to toss them on a salad – but cooking them will only make them sweeter. Just don't over do it.

It must be their sweet taste that helps malign the pea with all those anti carb types. While a cup of peas contains 21 grams of carbs, it also contains 7 grams of fiber. These little green gems are also high in vitamins K and C, magnesium, folate and thiamin (vitamin B1).

Pea season is peaking right now! So now is the time to experiment with peas. YumSugar has a great Spring Pea Salad for you to try. They are also great puréed as a side dish too.

At my house we refer to peas as "nature's candy." Tell me how you feel about peas on the comment section below.

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Garden Peas, Please

FitSugar — Wed, 04 Apr 2007 02:00:00 -0700

Peas...you either love 'em or hate 'em. But have you ever had FRESH peas? As in not frozen and not canned? Peas that you shell yourself, in the privacy of your own kitchen?

Known as English Peas or Garden Peas, these little legumes are a sweet treat and are in season now through about May. Seems that peas don't do well when it gets too hot. Their arrival is a sure sign that Spring is here. Plus, when veggies are in season they cost considerably less than their off season prices.

While peas might be time consuming to shell, their candy like flavor is sure to please your palate. While naturally low fat good, peas got a bad rap from all those low carb diets since they are naturally high in sugars and carbohydrates. A one cup serving contains 8 grams of sugars and 21 grams of carbs. On the other hand peas are high in vitamins K and C, magnesium, folate and thiamin (vitamin B1).

Peas are great in pasta and risotto. Since peas pair well with mint, they would be a great addition to PartySugar's Lemon Mint Risotto.

Eat 'em fresh while you can!!!!

Kashi Entrées: Pesto Pasta Primavera

FitSugar — Fri, 16 Mar 2007 02:34:17 -0700

I've just recently tried a new product from Kashi (the company who makes those chewy granola bars I love). They are broadening their scope and have just introduced some frozen entrées to their Kashi brand, look for them in the freezer at your local health food or grocery store.

I was very excited to try one because I already have the utmost respect for anything with the Kashi name. When I looked at the back of the Pesto Pasta Primavera package, the ingredients were just what I would use if I were to make it myself: whole wheat pasta, basil, Parmesan cheese, peas, yellow carrots (yup), sweet red peppers and garlic. There wasn't anything on that list I didn't recognize, and that made me feel good.

The serving size was very filling, but because there were so many veggies, it was only 330 calories for the entire meal. Speaking of the veggies - they were actually very fresh tasting and even had a little crisp to them, so I know they weren't overcooked.

For a pasta dish, I was surprised to find out it has 12 grams of protein. It also has 7g of fiber. Out of the 11g of fat, only 2g are saturated, and there are NO trans fats. The sodium level was a little high - 790mg - but not over the top high considering you can have 2,300mg a day.

Another great thing? Since it has as many veggies as noodles, I felt energized after eating it, not exhausted like you can get with most pasta dishes.

Want to see what it really looks like? Then read more

It's very creamy and flavorful. The penne pasta was cooked well (some people may prefer it to be a little bit more firm) with actual cheese sprinkled on top.

It only took about 4 minutes to warm up, and couldn't have been easier to do. I would definitely recommend Kashi's Pesto Pasta Primavera for a great lunch idea. I have yet to try the other frozen entrées, but I'll let you know when I do.

Healthy Recipe: Sugar Snap Peas With Wasabi Dressing

FitSugar — Wed, 17 Jun 2009 04:30:00 -0700

I have a newfound love of sugar snap peas, especially since I have a local source for the stringless version (read: serious time-saver).

Great for snacking when raw, these peas taste even sweeter when they've been blanched, and once cooked they work well with all sorts of dressings. Tossing sugar snap peas in a wasabi dressing is my new replacement for an old favorite snack of mine: dried wasabi peas. Since the dried wasabi peas offer a big taste, but no real nutritional value, this fresh version is a healthy alternative.

To see my recipe, read more.

Sugar Snap Peas With Wasabi Dressing
Inspired by About: Japanese Food

Ingredients

Half pound of stringless sugar snap peas, washed and trimmed if need be
1/2 teaspoon low sodium soy sauce
1/2 teaspoon wasabi (Japanese horseradish) paste
1 1/2 tablespoon rice wine vinegar
1/2 teaspoon sugar
1/4 teaspoon sesame oil

Directions

Bring medium size pot of water to boil, and cook snap peas for one minute to blanch. Stop the cooking process by running bean under cold water.
Mix soy sauce and vinegar in a medium sized bowl. Add sugar and stir until it dissolves. Whisk in sesame oil and wasabi paste.
Add cooked and cooled snap peas into dressing bowl and mix well.
Serve immediately

Serves 2

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Ring in the New Year With Black Eyed Peas and Cabbage

FitSugar — Tue, 01 Jan 2008 03:00:00 -0800

So many holidays have special foods associated with them and now that it is the new year, it is time to say "goodbye" to those sugary candy canes and the chocolate log of goodness Bûche de Noël, and a big "hello" to black eyed peas and cabbage. These two super foods are here to help you usher in a healthy and prosperous 2008.

Black eyed peas are considered good luck in many cultures and are traditionally eaten on New Year's Day in the south. They are circular and represent the cycle of a year ending. One cup of cooked peas contains 11 grams of fiber and 13 grams of protein and less than one gram of fat. However, black eyed peas are most often cooked with hog jowls, bacon, or salt pork which adds fat and sodium to the dish, but also lots of flavor as well as luck. Pork is considered lucky because pigs use their snouts to dig in the ground in a forward direction. The forward direction being lucky.

Cabbage on the other hand is associated with prosperity. The leaves are considered to be representative of paper currency. Eating money will bring you money! Cabbage is most nutritionally prepared by steaming or sauteing, but not boiling since the leaves can lose up to 90 percent of their healthy antioxidants when cooked in water. Cabbage is high in vitamins K and C, the mineral magnesium, and even a little bit of omega-3 fatty acids. Plus it is great for cleansing your liver which might feel a little taxed today after last night's party. Now that is some veggie!

Good luck in the new year and adding these two foods to your diet, even if it isn't today, you can't go wrong.

Is there a food you always eat on New Year's Day (maybe to help your hangover)? I want to hear about it so tell me in the comments section below.

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Food Review: Amy's Brown Rice, Black-Eyed Peas & Veggies Bowl

FitSugar — Mon, 01 Dec 2008 09:00:00 -0800

In a pinch, I'm a big fan of frozen meals from Amy's Kitchen, and I particularly like the "bowls." I always keep a few in my freezer just in case I don't have time to make lunch. While the Country Cheddar Bowl is my favorite, I also like the Stuffed Pasta Shells. While perusing the frozen aisle at the grocery store, I noticed a new bowl and had to give it a try.

To find out what I thought of this Brown Rice, Black-Eyed Peas & Veggies Bowl then read more.

I'm quite a fan of this new bowl. Even though it doesn't look very appetizing, it tasted delicious - herby and savory, like it was homemade. It had lots of veggies, mostly mushrooms and they had great consistency; not mushy at all. The black-eyed peas and brown rice made this bowl hearty and filling for only having 290 calories. The sauce was smooth and flavorful with a hint of ginger and cilantro. The wheat-free tamari gave it a delicious salty flavor, with only 580 mg per serving. This meal is also dairy and gluten free, so if you have food sensitivities, this is a tasty option. If you're a fan of bean and veggie dishes, I'd give this a try.

Serving Size	1 bowl
Calories	290
Total Fat	11 g
Saturated Fat	1.5 g
Cholesterol	0 mg
Sodium	580 mg
Carbs	38 g
Fiber	8 g
Sugar	5 g
Protein	11 g

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.

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

Snack Attack: Make Your Own Hummus

FitSugar — Wed, 31 Jan 2007 08:30:00 -0800

You can buy hummus just about anywhere these days, but nothing compares to the taste when it's freshly made. And it's really easy to make - the hardest part is buying all of the ingredients.

What You'll Need:

1 can of garbanzo beans (chick peas)
2 cloves of garlic, minced (you can always use more)
1 - 2 tbsp tahini (it's made out of ground up sesame seeds)
Juice from 1/3 of a lemon
2 tbsp olive oil
Salt and pepper to taste

Place all of the ingredients in a blender for a few minutes, or until the mixture is creamy and smooth.

Serve in a bowl with fresh vegetables and sliced pita bread. Or even better, try it with homemade pita chips. This would also be a great snack to have while watching the Super Bowl.

Fit's Tips: This is a basic recipe, so play around with it - add your own special ingredients like grated carrots or artichoke hearts.

The Same Thanksgiving dinner without the Same Fat: Snacks

FitSugar — Mon, 20 Nov 2006 14:30:00 -0800

Thanksgiving is all about eating and then there's some giving thanks involved, maybe some football or the parade. But really it seems to be all about food.

As we gather around and wait for the fabulous meal to be ready, we snack. It is inevitable. Here are a few suggestions of snacks to have available that won't have such an adverse effect on your waist line:

Shrimp cocktail for a little bit of protein and not a lot of carbs or fat.
Raw nuts for some omega 3 and omega 6 fatty acids. Almonds and walnuts would be the best. Make sure they are low salt and have no added oil or sugar.
Raw veggies like carrots, celery and red pepper strips for dipping in a healthy dip like hummus (you know I love hummus) or guacamole.
I also like to put out wasabi peas - they are low in fat and have some dietary fiber and the spice keeps you from eating too much.

For another idea, check out today's Snack Attack pears with blue cheese and walnuts.

Snack wisely and when you get to the table eat slowly and enjoy the meal.