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Healthy Eating Tip: Make A Colorful Salad

FitSugar — Wed, 06 Jun 2007 07:30:00 -0700

One of the best things of summer is the food. So many of my favorite veggies are in season, so they are less expensive and tastier. This makes summer a great time to eat and make salads. Plus you don't have to turn on the stove.

To reap the most nutritional benefits from your salad you should add some color. Why limit yourself to just greens. Antioxidants often give color to food, so if you add a colorful array of veggies and fruits you will be covering your bases.

Here's a list of colorful vegetables to mix and match on top of your favorite greens:

fresh corn
chopped fresh herbs, like basil and dill
red, orange, and/or yellow peppers
tomatoes of any color (orange cherry tomatoes taste like candy!!!)
shredded carrots
red leaf lettuce
radishes
steamed green beans
radicchio
avocado
mango
berries (check out this recipe for Spinach and Strawberry Salad)
red cabbage chopped
green onions

Now, I would never put all those things in one salad, since I have a salad quirk where I usually limit my salad toppings to just 3 items. But in the summer, with so many veggies at the height of their season, I work through my quirk and sometimes can barely see the lettuce for all the wonderful ingredients I have added in.

I'd love to hear about your favorite summer salad combination. So tell me about it in the comments section below.

Healthy BBQ - Grilled Veggies

FitSugar — Fri, 18 May 2007 14:30:00 -0700

BBQs aren't just about hot dogs and hamburgers - oh no. When you start grilling veggies, your BBQ options become endless.

Here are some tips for grilling vegetables:

First off you've got to get yourself a Stainless Steel Grill Wok Topper like this one ($24.99). It prevents smaller foods like shrimp and chopped veggies from falling through the grate onto the coals or gas.
Cut up your favorite fresh vegetables. I love red, green, yellow, and orange peppers, carrots, zucchini, summer squash, mushrooms, Vidalia onions, and broccoli. But cut slightly larger pieces than you usually do, because grilling makes them shrink a little.
Brush your veggies with olive oil (for flavor and to prevent them from sticking to the metal) and sprinkle them with rosemary, minced garlic, salt and pepper, then place them on the grill.
Shake or stir them quite often, and watch them closely since they don't take very long to cook.
When they're ready, pour them onto a plate and serve. They're delicious to eat plain with the rest of your BBQ food, or you can top them on your burgers or hot dogs.

Fit's Tips: Vary the flavor of your grilled vegetables and experiment with different sauces, herbs and spices. Sometimes I'm in the mood for adding fresh grated ginger and lemon juice. Other days I'm into adding hot sauce - it's great for clearing the sinuses when my allergies are really bad.

Red Pepper vs. Green Pepper

FitSugar — Fri, 09 Mar 2007 15:15:00 -0800

I shop for veggies by color and want my grocery cart to overflow with colors. This got me wondering - which color of bell pepper is more nutritious? Do you know?

Green Peppers and Digestion

FitSugar — Fri, 19 Jun 2009 03:00:00 -0700

I invited a friend over for dinner the other night, and after eating our salads, I went to clear her plate and saw a big pile of green peppers. "Not a fan, huh?" I said. She patted her belly and said, "They don't agree with me." Apparently, many people share the complaint that green peppers are tough to digest. They say this green veggie makes them gassy. If this sounds familiar, keep reading

Spring Running Tip: Pepper Spray

FitSugar — Tue, 10 Apr 2007 02:30:00 -0700

Woman have to be careful when running alone outside. It's an unfortunate fact of life. Now that the weather is beginning to warm up, you might have that motivating itch to run outside.

Of course running with a friend is always a safer choice than running by yourself, but if you're like me, you can't always coordinate with your friend. Exercising is also a time for me to be alone with my thoughts, so running with someone would defeat the whole purpose.

Some women feel safer running with some protection. Check out this pepper spray for active women. It has a velcro strap so you can attach it to your clothes. Or, you can even wrap it around your palm in case you need to make a quick response.

Pepper spray is non-toxic, so it won't cause any permanent damage, but it is hot. It's made from cayenne peppers and contains 15% of capsaicin, the heat creating substance found in the peppers. It can fire up to a distance of 18 feet, and the effects can last up to an hour. Each holder can spray about 20-25 1-second bursts.

Fit's Tips: You can order one for $10.50 or 3 for $29.25. It's a small price to pay for your peace of mind.

Healthy Dinner Idea: Mexican Stuffed Peppers

FitSugar — Mon, 17 Mar 2008 09:30:00 -0700

I'm a huge fan of Mexican food and I love stuffed peppers, so I decided to make up a meal that combines the two. This recipe calls for layers of spicy beans and rice, so it's full of fiber, protein, and zesty flavor.

Want to know how I make them? Then read more

Mexican Stuffed Peppers:

Mexican Stuffed Peppers
Original recipe, Makes 4 stuffed peppers

This vegetarian recipe calls for layers of spicy tomatoes, beans, and rice.

Ingredients

4 peppers
5 tomatoes or 1 can of diced tomatoes
1 can black beans, rinsed
1 carrot, diced
1/2 onion, chopped
2 cloves garlic, minced
1/2 cup dry rice
1/4 tsp cayenne pepper (or more if you like it really spicy)
Salt and pepper to taste
Shredded Monterey jack cheese

Directions

Preheat oven to 350° F.
In one pot, pour in the 1/2 cup of rice and one cup of water. If you like your rice to be a little sticky rather than dry, add another 1/4 cup water. Cover it and place it on high heat until it starts to boil. Then lower to simmer and cook for 20 minutes (or whatever the package says).
In another pot, pour in the diced tomatoes, onions, beans, carrots, and garlic. Heat it on medium heat.
After the tomatoes and bean mixture has been cooking for ten minutes or so, turn off the heat. Add the cayenne pepper, salt, and pepper to your liking. The carrots should still be tender and it should look like this.
Check on the rice. It should look like this.
Now wash the peppers and with a knife, cut a circle around the stem. Remove the stem and all the seeds. Now begin layering inside your peppers. Start with the tomato and bean mixture. Put 2 tbsp in the bottom of each pepper. Then add 2 tbsp of the rice. Layer until the pepper is full. Top with shredded Monterey jack cheese.
Place them in the oven for 45 to 60 minutes. Serve hot and enjoy.

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Weekend Well-Being: Stuffed Red Peppers

FitSugar — Sat, 22 Sep 2007 03:00:00 -0700

The other night, I had the hankering for stuffed red peppers, but since I had left my grocery list at home on the kitchen table I made it home missing many key ingredients for the recipe I had planned to make. Not to be thwarted, I decided to follow my own recipe and make it up as I cooked. Lucky for me the final product turned out to be quite tasty. So tasty, that I am going to share it with you.

Creating your own stuffing is pretty simple too. Basically you need some kind of carb, some herbs, some veggies and something to make it all stick together - like eggs or cheese. There are so many different variations on stuffed veggies. You can use different spice combinations and change up the cheese and end up with a totally different taste sensation.

To see what I used and check out my recipe just read more

Stuffed Red Peppers

What you need:

4 medium red peppers, halved lengthwise and seeded
2 cups cooked brown rice
2 medium julienned carrots
1 medium onion chopped
3 ribs celery chopped
1 teaspoon dried thyme
1 tablespoon chopped fresh Italian parsley
3 cloves of garlic minced
1/2 cup pureed tomatoes (go ahead and use canned)
1 cup dry red wine
8 ounces grated Gruyère cheese
2 eggs, lightly beaten
1/2 roasted cup pine nuts
salt and pepper

What you do:

Peel and press all three garlic cloves and let it sit to release the cancer fighting enzymes.
Spray a large pan with olive oil cooking spray. Sauté carrots for 3 minutes on medium heat.
Add onion, celery and herbs and sauté for 3 minutes. Add garlic and sauté for a few more minutes.
Add tomato puree and wine and cook for 5 minutes stirring occasionally. Salt and pepper to taste.
Combine veggies, cooked rice, eggs and cheese.
Evenly divide the stuffing mixture between the 8 pepper halves.
Bake in a 9x11 pyrex pan sprayed with olive oil cooking at 350 degrees for 50 to 60 minutes, or until the stuffing is browned on top. (Save some gas and don't bother pre-heating your oven!).

Enjoy!

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Fiber Quiz: Bell Peppers

FitSugar — Tue, 01 May 2007 12:57:43 -0700

We all know that fruits are an excellent source of fiber, and so are vegetables, but do you know...

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.

Salmonella Update: Not Just the Tomatoes Anymore!

FitSugar — Fri, 11 Jul 2008 03:30:00 -0700

If you've been avoiding tomatoes for fear of getting a salmonella infection then you're going to have to add serrano and jalapeno peppers, as well as cilantro to your "do not eat" list.

The Chicago Tribune is reporting that the Food and Drug Administration has begun looking at serrano and jalapeno peppers and cilantro - basically the ingredients used to make salsa - as possible causes of the outbreak. Tomatoes continue to be investigated as well. With over a thousand folks infected at this point, some officials are calling this the worst foodborne illness outbreak in the US in a decade - yikes!

Me, I've starting eating tomatoes again, but I'm going to try to steer clear of the spicy peppers in question as well as the tasty herb. Most of you said you weren't avoiding tomatoes, so will you be avoiding the peppers and cilantro (perhaps even salsa) until this all is cleared up?

Source