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Food Review: Amy's Country Vegetable Pie

FitSugar — Tue, 11 Mar 2008 08:45:00 -0700

Craving some comfort food, are you? I grew up on my grandmother's tasty and comforting pot pies. I've passed by Amy's Kitchen pot pies at the store, but yesterday I picked one up and decided to give it a try.

So what'd I think? To find out read more

Of course, this pot pie didn't compare to the homemade ones my gram makes, but I have to say for a quick meal made with organic vegetables, this was better than alright. On my first bite, my reaction was "yum." The filling was creamy, sweet, and very cheesy. I loved the great variety of veggies - potatoes, carrots, green beans, corn, red peppers, broccoli, shitake mushrooms, and lentils for added fiber and protein. The crust was a little dry and chewy (not flaky like I was expecting), but still good. I was surprised that this pie was really filling even though it looked small.

I didn't like that the fat content was a little too high, and I was expecting there to be more fiber and protein. It was made with all natural ingredients though, so that made me feel good. If I were in need of a quick meal, I'd definitely eat this again.

Serving Size	1 bowl
Calories	370
Total Fat	16g
Saturated Fat	9g
Cholesterol	40mg
Sodium	580mg
Carbs	47g
Fiber	4g
Sugar	5g
Protein	12g

Have you tried this pot pie? Let me know what you think in the comments section below.

Your Healthy Food Swaps

FitSugar — Tue, 10 Nov 2009 08:00:27 -0800

Since decadent foods like ice cream, baked treats, and fried foods tend to be high in the calorie department, it's good to have a few healthy food swap ideas up your sleeve. Here are some shared by fellow FitSugar readers.

"Avocado instead of mayo . . . sure it may have fat in it but it's healthy fat and tastes delicious. Hummus instead of cream in sauces and soups . . . adds a ton of flavor and protein." - mamasitamalita
"I use balsamic vinegar (not vinaigrette) on my salads without any oil. It gives the same powerful flavor kick but for a lot less calories." - laellavita
"Replace ranch dressing on my salad with cottage cheese." - genipher85

For more great ideas, keep reading

Frozen Pizza Breakdown

FitSugar — Thu, 29 Jan 2009 05:30:00 -0800

I'll admit that when I need a quick meal, a frozen pizza sure comes in handy. It's easy, the kids love it, and many are made with wholesome ingredients, so they're not as bad for you as ordering a pie from your local pizzeria. If you ever wanted to know how all the frozen pizzas at the health-food store compare then check out this chart organized by brand that I made.

1/3 of Pizza	Calories	Saturated Fat (g)	Sodium (mg)	Carbs (g)	Fiber (g)	Protein (g)
Kashi Five Cheese Tomato	290	3.5	570	37	4	14
Kashi Mediterranean	290	4	640	37	5	15
Kashi Roasted Garlic Chicken	300	4.5	650	39	4	16
Kashi Thin Crust Roasted Vegetable	250	4	630	28	4	14
Kashi Thin Crust Mushroom Trio & Spinach	250	4.5	660	28	4	14

To see the others how other brands compare, just read more.

1/3 of Pizza	Calories	Saturated Fat (g)	Sodium (mg)	Carbs (g)	Fiber (g)	Protein (g)
Frontera Sausage and Roasted Pepper	300	4	580	42	2	15
Frontera Four Cheese	310	5	520	42	3	16
Wolfgang Puck Margherita	330	6	700	36	2	15
Wolfgang Puck Barbecue Chicken	360	6	800	40	2	18
Wolfgang Puck Uncured Pepperoni	360	8	870	32	2	16
Amy's Kitchen Pesto	310	3.5	480	39	2	12
Amy's Kitchen Margherita	250	3.5	550	32	2	11
Amy's Kitchen Cheese	290	5	590	33	2	12
Amy's Kitchen Roasted Vegetable	270	1.5	490	42	2	6
Amy's Kitchen Mushroom and Olive	250	3	560	33	2	10
Amy's Kitchen Veggie Combo	300	3	680	36	1	10
Amy's Kitchen Spinach	310	4	590	39	2	12

As you can see, for the most part, these pizzas are fairly healthy. They contain a good amount of protein, and the Kashi pizzas are also high in fiber. It's the sodium content you have to watch out for, especially because most people eat half the pizza rather than the suggested one-third serving. I'd aim for choosing the ones that contain 700 mg of sodium or less, and five or less grams of saturated fat. Of course, the ones loaded with veggies are probably your best option.

Healthy Holiday Recipe: Healthy Pumpkin Pie

FitSugar — Sun, 23 Nov 2008 03:30:00 -0800

What's a Thanksgiving meal without a slice of tasty pumpkin pie? Even though this dessert is technically made with a vegetable, it's traditionally high in saturated fat because of the butter used to make the crust, the whipped cream or condensed milk, and not to mention eggs. More than a few of you asked for a pumpkin pie alternative and here's a lowfat version made with silken tofu (to add protein and creaminess), and a pre-made graham cracker crust (it's lowfat and also makes your life easier).

To see how I make a healthier version of this Thanksgiving favorite read more.

Lowfat Vegan Pumpkin Pie
VegWeb.com

Ingredients

1 can (16 ounces) pureed pumpkin
3/4 cup sugar or Sucanat (or 1/2 cup maple syrup)
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/2 teaspoon ground nutmeg
3 tablespoons cornstarch to firm up the pie filling
1 package (10-12 ounces) silken/soft tofu
1 9 inch graham cracker crust pie shell (I used one from Arrowhead Mills)

Directions

Preheat oven to 425° F.
Mix the pumpkin and sugar. Add salt, spices, cornstarch and tofu, mix thoroughly.

Pour mixture into pie shell and bake for 15 minutes.
Lower heat to 350° F and bake for another 60 minutes. Chill and serve.

Print recipe with images | without images

Do you have a healthy snack or recipe to share? Then share it in the Lite'n it Up - Healthy Recipe Group and I might just post it on FitSugar.

Trans Fat D-List

FitSugar — Mon, 11 Dec 2006 09:00:00 -0800

In lieu of the recent events surrounding trans fats, eDiets.com has created a list of foods that you may commonly eat that contain some of the dreaded trans fat.

Breads and baking products
Biscuits made from mix
Biscuits/rolls made from refrigerated dough
Coating mixes for fish, meat and poultry
Stuffing mixes
Taco shells
White and wheat flour breads

Breakfast foods
Cinnamon buns
Danishes
Doughnuts
Muffins
Pastries/bakery items with frosting
Toaster tarts/strudels

Candy
Caramels
Chocolates
Fruit chews
Seasonal candy
Taffy-like candy

There's more, so read more

Desserts
Cake sprinkles, decorations
Baking chips
Cakes and cake mixes
Cakes/cupcakes with icing
Ice cream cakes
Pie crusts
Pound cake
Ready to spread frosting
Refrigerated cookie dough

Dips and snacks
Bean dips
Cheese and Pretzel snack kits
Cheese and cracker snack kits
Chocolate or yogurt covered snack
Cookie snack kits
Cookies/crackers
Corn chips
Nacho cheese dip
Microwave popcorn
Potato chips/sticks
Pretzels filled with cheese
Pudding snacks

Fast foods
Biscuits
French fries
Fruit pies
Fried chicken
Fried fish sandwich
Most deep-fried fast food
Mixed meals from a box that contain buttermilk biscuit topping, cornbread topping, Dumplings or pouched seasonings

Fats and oils
Light spreads
Margarine, hard stick and tub types
Vegetable shortening, regular and butter flavor

Frozen foods
Breaded fish sticks
French fries
Fruit pies and pie crusts
Pancakes and French toast
Pastries
Pizza and pizza crusts
Pot pies
Waffles

Milk and milk products
International and instant latte coffees
Refrigerated fat free non-dairy creamers
Refrigerated non-dairy creamers
Whipped toppings

Salad and salad dressing
Prepared salad dressing

Soups and stews
Bouillon cubes
Boxed onion soup and dip mix
Ramen noodle and soup cups

Check out the full article here.

Fit's Tip: The list is just a guideline so you know what to watch for -- to see if your favorite foods have trans fat, be sure check the label.

Celiac disease - nutritional considerations

admin — Wed, 03 Sep 2008 17:43:46 -0700

Illustrations

Celiac sprue - foods to avoid

HEALTH GUIDE REFERENCE FROM A.D.A.M

Definition

Celiac disease is an autoimmune disorder passed down through families. When a person with celiac disease eats or drinks anything containing wheat, barley, rye, or sometimes oats (including medications), the immune system responds by damaging the lining of the intestinal tract. This damage affects the body's ability to absorb nutrients.

For specific information about the disease (including symptoms and treatment), seeceliac disease.

A gluten-free diet, when followed carefully, helps prevent symptoms of the disease.

Alternative Names

Gluten-free diet; Gluten sensitive enteropathy - diet; Celiac sprue - diet

Food Sources

Staples of the gluten-free diet include:

Cereals made without wheat or barley malt
Fruits and vegetables
Meat
Milk-based items
Potatoes, rice, corn, beans
Specialty foods (such as pasta, bread, pancakes, and pastries) made with alternative grains (rice, tapioca, potato, or corn flours and starches)

You can buy these products through local and national food companies, or you can make them from scratch using alternative flours and grains.

The gluten-free diet involves removing all foods, drinks, and medications made from gluten. This means all items made with flour (all-purpose, white, wheat) are prohibited. Obvious sources of gluten include:

Bagels
Bread and breaded foods
Buns
Cakes
Cookies
Crackers
Gravy
Most cereals
Most convenience foods
Most soups
Pancakes
Pasta
Pie
Pizza
Stuffing

Less obvious foods that must be eliminated include:

Beer
Certain candies
- Certain salad dressings
- Communion host
Croutons
Marinades
Sauces such as teriyaki and soy

There is a risk of cross-contamination. Items that are naturally gluten-free may become contaminated if they are made on the same production line or moved together in the same setting.

Restaurant eating and social gatherings pose another, but manageable, challenge. Calling ahead and special planning become important measures. Label reading becomes a frequent, essential task due to the widespread use of wheat and barley in foods.

Despite its challenges, maintaining a healthy, balanced diet is possible with education and planning.

Recommendations

Once you have been diagnosed with celiac disease, it is very important that you talk to a registered dietitian who specializes in celiac disease and the gluten-free diet.

Joining a local support group is also recommended. Support groups can help people with celiac disease share practical advice on ingredients, baking, and ways to cope with this life-altering, lifelong disease.

From Amy's Kitchen: Vegetable Lasagna

FitSugar — Wed, 23 May 2007 11:45:00 -0700

If you've have ever stepped into a health food store, which I'm guessing 99% of you have, chances are quite high that you've heard of Amy's Kitchen. This kitchen kicks out all sorts of tasty dishes, like: soups, pizza, burritos, mac n' cheese, pot pies, and pasta sauce.

These prepared meals and sauces are made with organic vegetables, organic pasta, and whole grains. Not only are they completely trans fat, preservative and GMO's free, they're completely vegetarian. They even use rBST hormone free cheeses, but Amy's Kitchen also makes dairy and gluten free versions of many dishes for folks with dietary intolerances to those ingredients. I must say, I am liking the attention to detail.

The frozen entrées are great in a pinch, especially if you're looking for a quick, healthy lunch. Check out this Vegetable Lasagna.

Layered between organic lasagna noodles, perfectly tender organic spinach, zucchini, and sweet carrot mingle with low fat cheeses and mix with fresh organic tomato sauce. It is a veritable vegetable party.

Want to see the nutritional info and some more pictures? Then read more


Calories	310
Total Fat	12g
Saturated Fat	4.5g
Cholesterol	20mg
Sodium	680mg
Carbs	35g
Fiber	5g
Sugar	5g
Protein	16g
Vitamin A	50%
Calcium	25%
Taste	Delicious! Very flavorful tomato sauce, pasta had good consistency - not too hard or squishy, the vegetables had great texture. The serving size was perfect. I felt satisfied, but not like I needed to unbutton my top button on my pants.

The nutritional info looks great considering this is fit for one meal. 680 mg of sodium may seem a little high, but it's recommended to have about 2,300 mg, so if you split that up between 3 meals (766 mg per meal), 680 mg isn't too much at all.

Here are some more pictures. It looks a lot different than the lasagna on the box, but I guess that's to be expected. The actual lasagna didn't have as much cheese and veggie filling, but it still tasted great!

Diet Tip: Lite N' Up Summer Desserts

FitSugar — Thu, 16 Aug 2007 12:30:00 -0700

Are you taking advantage of the abundance of fresh produce summer has to offer? Maybe you are making a bunch of fruit pies, crisps and crumbles? If you are making a lot of summer desserts here are a few ways to make them a bit more "lite."

You can usually use less sugar in the fruit portion than the recipe says. Start by using 1/4 or 1/3 cup less per cup of sugar the recipe calls for.
If a recipe calls for both white sugar and brown sugar, cut back on the white sugar first. The brown sugar usually adds extra color and flavor to the dessert.
Replace half the white flour called for with whole-wheat flour. Whether you’re making a pie crust or biscuits, this 50/50 rule of thumb usually works.
The fat ingredient can usually be cut back by 1/4 to 1/3. You can substitute another, less fatty ingredients, to make up the difference in moisture. Try light cream cheese, low-fat buttermilk, or fat-free sour cream.
If the recipe calls for melted butter or shortening, you can often switch to canola oil instead, and use a little less than called for.
Start collecting recipes for summer desserts, like pie crust, that call for canola oil or vegetable oil instead of shortening or butter.
If you’re serving a summer dessert a la mode, try to find a light ice cream that still tastes great but has less fat and calories per serving than most. You can usually find a wonderful light vanilla ice cream with 100 calories and 3 or 4 grams of fat per half-cup serving.

Bon appétit!

Source

5 Ways to Eat Like a Mediterranean

FitSugar — Thu, 19 Jul 2007 12:30:00 -0700

The Mediterranean Diet has gained a lot of popularity because not only is it healthy, but it's darn delicious too! Who can pass up tasty fruits and veggies, fresh fish, and the occasional glass of wine? Not me!

Before you jump right into the diet, though, the British Dietetic Association has five tips so you can follow a Mediterranean-style diet without having to hop on a flight or read the whole book:

Fill up on fruit and veg. Aim to eat a minimum of five portions of a variety of different colored fruits and vegetables each day. They contain a wide range of protective plant nutrients or phytochemicals. Fresh, frozen, canned or dried fruits and vegetables all count in the diet. Beans and pulses and 100 percent juice or smoothies count too but only as one portion a day, no matter how much you have.
Feast on fish. Go for fish dishes more often, including at least one portion of oil-rich fish a week. Choose from salmon, trout, mackerel, herrings, sardines or pilchards. Fresh, smoked, frozen, and canned varieties all count.
Choose your fats wisely. Use vegetable oils, such as rapeseed (canola) oil or olive oil, in moderation for cooking and to dress salad, and soft spreads made from these oils on bread. When using animal fats, such as butter or cream, do so very sparingly. Cut down on fatty cuts of red meat and meat products such as sausages, pies, and streaky bacon. Trim the fat from cuts of red meat and the skin from chicken and limit your intake of fried fast food.
Make it whole grain. When choosing foods from the starchy food group, replace refined cereal foods with whole grain varieties. Wheat, oats, barley, rye, and rice can all be eaten in the whole grain form. Aim to get at least half your starchy carbohydrates as whole grains - at least two to three servings a day.
Go easy on alcohol. Moderate drinking has been shown to have protective health effects in men and post-menopausal women. In particular, red wine contains beneficial substances that may protect artery walls. Experts recommend only moderate consumption of alcohol - one to two units per day. Over this amount, the detrimental effects (for example, liver cirrhosis_ are greater than any positive effects.

If all this is right up your alley, then you may want to consider reading The Mediterranean Diet book.

Source

Mold: WTF?

FitSugar — Tue, 05 Dec 2006 03:30:00 -0800

In most cases mold is just a nuisance. While most molds prefer warmer temperatures, they can grow in the colder range. Molds also tolerate salt and sugar better than most other food invaders, which is why you may find mold in refrigerated jams and jellies and on cured, salty meats - ham, bacon and salami.

Guidelines for mold:

If ANY food is covered with mold, throw it away.
Cheeses: For hard cheeses, cut off at least an inch around and below the mold spot. Make sure to re-wrap it with fresh plastic. It's probably not worth saving individual cheese slices, soft cheese, cottage cheese, cream, sour cream or yogurt. Keep in mind that some cheeses are made with mold, but you can easily notice mold that shouldn't be there.
Hard Salamis & Country Hams: Cut a small spot of mold off hard salamis and ham using the hard cheese rule. If the salami or ham is covered with brown or black mold, toss it.

Want more tips on dealing with food mold? Then read more

Bacon, Hotdogs, Sliced Lunch Meats, Meat Pies or Opened Canned Ham:Throw out any with signs of mold.
Smoked Turkey: Cut small mold spots off the surface using the hard cheese rule.
Chicken: Throw out moldy cooked chicken.
Jams, Jellies and Syrups: Discard any showing any mold growth because the mold toxins (if present) can spread through this soft material quite rapidly.
Fruits and Vegetables: Cut out small mold spots from the surface of firm fruits and vegetables but discard soft vegetables showing mold.
Potatoes: Cut away tissue that is blackened or discolored. It's preferable (and easier) to do this before cooking.
Breads, Cakes, Buns, Pastries, Corn-on-the-cob, Nuts, Flour, Whole Grains, Rice, Dried Peas and Beans and Peanut Butter: Discard any visibly moldy items.

Also be sure to watch for any food you've had that is organic or made without preservatives, they are more prone to mold growth.

Fit's Tip: When cutting the mold spots off, be sure to not touch your knife to the mold. Also, mold spores from affected food can build up in your refrigerator, shortening the life of other foods. Clean the inside of the refrigerator every few months with baking soda dissolved in water. Scrub visible mold on rubber casings with bleach diluted in water. A musty smell on rags and sponges means they're spreading mold. Discard items you can't clean or launder.