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Healthy Recipe: Shrimp With Whole Wheat Couscous

FitSugar — Sun, 27 Apr 2008 02:00:00 -0700

Tired of making multiple meals to satisfy the diverse palates of my family, I have been on a quest to find healthy meals that are appealing to both parents and kids alike. This couscous recipe certainly fits the bill. The children love the couscous and I love that it is whole wheat. Plus the veggies are mixed into the dish, making them harder for my young picky eaters to avoid. Since my kids have an aversion to basil (they find it spicy), I add it in after I have served them.

To see the recipe, just read more.

Shrimp with Whole Wheat Couscous
adapted from Everyday Food Martha Stewart

Ingredients

1 pound trimmed green beans, snapped in two
1 package of frozen corn kernels (10 ounces) thawed, or one can of corn kernels drained and well rinsed
1 pound deveined jumbo shrimp, peeled, tails removed and cut in half lengthwise
1 cup whole wheat couscous
½ cup fresh basil leaves, chopped or ripped
2 tablespoons olive oil
juice of one lemon

Directions

In a large pot with lid, bring one cup salted water to boil. Add green beans. Cover and cook until crisp-tender, about 4 minutes.
Add thawed corn and shrimp; stir to combine. Cover and cook for 2 minutes or until shrimp is opaque.
Add couscous; stir to combine (add canned corn here). Cover and remove from heat. Let stand for 5 minutes.
Add basil, oil and lemon juice. Salt and pepper to taste. Fluff with a fork and serve.

Serves 4

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The leftovers reheat nicely in the microwave too! Plus you can use fresh corn in the Summer, or substitute fresh peas for the green beans. So versatile.

Fights the Blues With Fish

FitSugar — Tue, 09 Jun 2009 11:00:00 -0700

When thinking of food as medicine, we have gotten a little reductive. By trying to find the one active ingredient that makes a food healthy, we have forgotten about the food itself. Omega-3 fatty acids found in fish have been found to fight inflammation and reduce depression. But popping a fish oil supplement, rather than eating the fish, means you are missing out on the minerals and lean protein fish provide.

Here's another reason to add one to two servings of fish to your weekly menu. In an international breakdown of nutrition and mental health by country, researchers found that as fish consumption went up, depression rates went down. In countries where people eat the most fish - Japan, Thailand, and Hong Kong - the rates of depression were low. Conversely, countries with low fish consumption had higher rates of depression, including the US, New Zealand, and parts of Europe.The secret ingredient is the omega-3s. Rather than taking a supplement, try eating the fish for all the nutrition this lean protein can provide.

Not sure where to start when it comes to cooking with fish? For some tasty, healthy recipes featuring fish and shellfish with high amounts of omega-3s, read more.

Fit's Valentine's Dinner: Mediterranean Couscous

FitSugar — Wed, 11 Feb 2009 13:00:00 -0800

A Sugar user recently asked for menu ideas for a romantic, yet healthy Valentine's dinner. Yesterday, I shared my recipe for the main dish I will be serving on the 14th - Spicy Scallops with Balsamic-Braised Cabbage. I enjoy a healthy carb with most of my meals and felt that Mediterranean couscous would complement the main dish.

Couscous is easy to make and so versatile. I use the whole wheat version since it is higher in fiber. The nuts and currants add texture to the couscous as well as taste.

To see the recipe, read more.

Valentine's Couscous Timbales
Epicurious

Ingredients

3/4 cup chicken broth
1/2 cup whole wheat couscous
1/4 cup dried currants, soaked in hot water for 15 minutes and drained
2 tablespoons minced shallots
1/4 cup shelled pistachio nuts, toasted lightly
1 tablespoon minced fresh Italian parsley, or fresh mint
1 1/2 tablespoons fresh lemon juice
a pinch of cinnamon
1 tablespoon olive oil

Directions

In a saucepan with a lid bring broth to a boil and stir in the couscous. Remove the pan from the heat, let the mixture stand, covered, for 5 minutes
While couscous steams mince shallot.
When couscous is done, break up any lumps with a fork and stir in shallots, and let sit for about a minute.

Add currants, the pistachios, the parsley, and salt and pepper to taste. Add lemon juice, the cinnamon, and the oil. Toss until couscous mixture is coated with the dressing.

Pack the mixture into two 3/4-cup timbales, or small bowls, and unmold the timbales onto 2 plates.

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Be sure to check out Yum's Valentine's Dinner that won't break the scale.

Seafood Dilemma: Shrimp vs. Scallops

FitSugar — Fri, 29 May 2009 06:00:00 -0700

Move over boneless, skinless chicken breast, there are a couple other lean proteins taking over the plate: shrimp and scallops.

These jewels of the sea make for tasty entrees, as well as appetizers or salad toppings. Easy and quick to make, they're adaptable to almost any cooking method and can be grilled or sauteed, broiled or baked. How do they compare nutrition-wise? Find out when you read more.

Serving Size: 6 ounces	Scallops	Shrimp
Calories	150	180
Protein (g)	28.5	34.6
Total Fat (g)	1.3	2.9
Sodium (mg)	274	252
Omega-3s (g)	.52	.58
Iron (mg)	.5	4.1

Nutritionally, it's hard to choose between scallops and shrimp, since they're quite comparable. When it comes to iron content, shrimp is not so shrimpy, containing almost 25 percent of an adult woman's recommended daily intake. Both are also high in vitamin B12, which supports metabolic function among other things.

Not quite sure how to prepare either type of shellfish? Try shrimp and whole wheat couscous or spiced scallops with balsamic-braised cabbage.

Source

Learn to Love: Farro

FitSugar — Wed, 29 Apr 2009 12:00:00 -0700

If you're looking for a new grain to try, pick up some farro. Also known as emmer, it's a variety of wheat that originated in the Middle East, but is primarily grown in northern Italy. It's similar to barley and wheat berries, and can be used in place of rice, quinoa, couscous, or other grains in your favorite dishes. It has a satisfyingly chewy texture similar to brown rice, and if you buy semipearled farro, it decreases the cooking time to 45 minutes to an hour.

To see how it compares nutritionally to other grains read more.

Serving Size: 1/2 cup cooked	Farro	Long grain brown rice	Quinoa
Calories	100	108	127
Total Fat (g)	1	.9	1
Sodium	0	5	10
Carbs (g)	27	22.4	23.5
Fiber (g)	3.5	1.8	2
Protein (g)	4	2.5	4.5

Farro is low in calories and fat, but also higher in fiber as compared to other whole grains. It also has a decent amount of protein per half cup serving. If you can't find it at your nearby health food or specialty store, you can order it through Amazon for $8 for a pound and a half. If you need a recipe idea, check out Yum's Spring Farro Salad.

Healthy Valentine's Dinner: The Full Menu

FitSugar — Sat, 14 Feb 2009 03:00:00 -0800

A while back I received a question from a Sugar user who was looking for a romantic dinner that didn't break the caloric bank. I decided to share the recipes of the dinner I will be making for my hubbie and me to share. The dishes are easy to make, tasty, light, and complement each other nicely.

Spiced Scallops with Balsamic-Braised Cabbage: The main course features scallops, a food I love but rarely cook, making this dish special. The red cabbage adds color and nutrients to the plate.

Mediterranean Couscous: I love whole wheat couscous and this dish features my fave carb. Easy and quick to make this side dish pairs nicely with spicy seafood.

Arugula-Pomegranate Salad: Adding sliced Bosc pears and goat cheese to arugula and pomegranate makes this salad sing. The vinaigrette is simple and light on olive oil, which makes it lower in calories.

Flourless Chocolate Cake: I have never met a flourless chocolate cake that I didn't like. This cake is truly guiltless and a great way to end a meal.

Be sure to check out Yum's Valentine's Dinner that won't break the scale.

Healthy Recipe: Sweet Mediterranean Couscous

FitSugar — Sun, 07 Sep 2008 03:30:00 -0700

Although some folks consider couscous a whole grain, I just think of it as very small pasta. But the whole wheat version of this very small pasta is very tasty and a serving has seven grams of fiber. Not too shabby for tiny pasta.

Couscous is very versatile and I recently concocted a sweet side dish featuring dried fruit and the healthful sweet spices cardamom and cinnamon. The dish complements spicy main dishes and the leftovers are great for breakfast the next day. This couscous may be sweet, but there is no sugar added! The combination of dried fruit and nut increases the fiber content of this dish too, making it a truly healthful side dish.

To see the recipe, just read more.

Sweet Couscous
Inspired by recipes from Epicurious, Cook.com, and All Recipes

I was grilling spicy lamb kabobs and wanted a sweet couscous as a side dish. After looking at multiple recipes, here is the recipe I came up with based on ingredients I already had in my cabinets.

Ingredients

2 cups whole wheat couscous
1/2 cup dried apricots
1/4 cup extra-virgin olive oil
fresh lemon juice of two medium lemons (about 5 tablespoons)
fresh orange juice of one small orange (about 3 tablespoons)
1 generous tablespoon grated lemon peel
1 teaspoon ground cardamom
1 teaspoon ground cinnamon
8 dried dates, pitted and chopped
1 cup pistachios toasted
2 medium shallots chopped fine
1/4 cup chopped fresh mint

Directions

Bring 2 cups water to boil in medium saucepan. Stir in couscous and remove from heat. Cover and let stand 3 minutes. Stir in dried apricots. Let stand 2 minutes. Fluff with fork. Transfer to large bowl.
Whisk olive oil, lemon juice, orange juice, lemon peel, with cardamom and cinnamon to blend in small bowl. Drizzle over couscous while couscous is still warm.
Mix dates, pistachios, minced shallots, and mint. Season with salt and pepper.
Let stand at room temperature at least 1 hour and up to 2 hours. Garnish with mint sprigs.

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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.

Healthy Recipe: Couscous With Chard and Roasted Chickpeas

FitSugar — Sat, 25 Oct 2008 05:28:27 -0700

Lately, I have been in love with chickpeas. Then I tried them roasted, and my relationship with the garbanzo bean blossomed even further. I wanted to make a Mediterranean-style dish with Swiss chard and whole wheat couscous. Then I thought adding roasted chickpeas to the dish would be delish.

I think I was right. This dish offers veggies, fruit, whole wheat carbs, and protein; it is perfect for a light lunch, especially when you have an afternoon workout planned. It is easy to make and works as either a main dish or a side dish.

To see the recipe, just read more.

Couscous With Chard and Roasted Chickpeas
Original recipe

This is just something I dreamed up after looking at too many recipes.

Ingredients

1 can of chickpeas, well rinsed
2 tablespoons currants
5 dried apricots, chopped
1 1/2 cups uncooked whole wheat couscous
2 large shallots, chopped
1 bunch red Swiss chard, stems chopped and leaves ripped into bite size pieces
1/2 cup toasted pine nuts
1/2 cup shredded Parmesean cheese
4 tablespoons olive oil
2 lemons juiced
1/2 teaspoon cinnamon

Directions

Preheat oven to 400 degrees. Toss well-rinsed chickpeas in 2 teaspoons of olive oil and roast for about 20 minutes, until browned.
Soak dried fruit in warm water for 10 minutes. Drain and set aside.
While fruit soaks, cook whole wheat couscous according to directions on box.
Over medium heat, sauté chopped shallots with chopped chard stems in a tablespoon of olive oil for 5 minutes. Add all the chard and cook until chard shrinks, about 5 minutes.
In a small bowl, whisk remaining olive oil with lemon juice and cinnamon. Add couscous, dried fruit, and roasted chickpeas to sautéing chard and mix to combine. Pour dressing over the mixture and remove from heat.
Add parmesean cheese and pine nuts. Stir gently.
Add salt and pepper to taste. Plate and garnish with shredded cheese, toasted pine nuts, and a slice of lemon.

Serves four as a main dish and six as a side dish.

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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.

Protein in Foods

FitSugar — Thu, 05 Apr 2007 17:15:00 -0700

OK, so I'm sure by now, we all know how much protein we need each day. Most women over the age of 19 need 40-60 grams depending on their weight and activity level (check this protein post to find out how much protein you should be getting).

So, how do we get the protein we need? Here's a list of some foods and how much protein is in each. Add up the amount of protein you eat in a day to figure out if you're getting enough, or if you need to add more.

Food	Protein in Grams
1 cup oatmeal	6
1 cup cereal (corn flakes)	2
1 cup cereal (Cheerios)	3
1 cup cereal (Kashi Go Lean)	14
1 bagel	9
2 slices whole wheat bread	5
1 cup milk	8
1 cup soy milk	6-10
6 oz yogurt	7
6 oz soy yogurt	6
1 cup lowfat cottage cheese	28
1 oz soft cheese (mozzarella, brie, camembert)	6 per oz
1 oz medium cheese (cheddar, swiss)	7-8 per oz
1 oz hard cheese (parmesan)	10 per oz

Want to see the rest? Then read more.

Get the Diet: Fergie Ferg

FitSugar — Fri, 28 Sep 2007 13:30:00 -0700

Whether or not we all agree on liking Fergie, one thing we can all agree on is that the girl is fit. We always see her working out and so it's no secret that she actually works to get those abs and legs. Since we all know that working out is only half of the equation, what about her diet?

Well my friends over at Life & Style got the scoop on her diet from Carrie Watt, Fergie's nutritionist, on what FF eats to complete the equation.

Here are highlights:

BREAKFAST: Fergie begins her day with a protein-packed six-egg-white veggie omelet, seasoned with salsa or hot sauce. A smart start on the go? Pack two slices of 100-percent whole-grain toast with 2 tablespoons of low-fat peanut butter.

MID-A.M. BITE: Top 4 ounces of low-fat or no-fat plain organic yogurt with 2 tablespoons of low-sugar granola (such as Bear Naked). “It’s low in sugar and has protein,” says Wiatt, who suggests pairing it with a bowl of fiber-filled berries. (Cottage cheese makes a great yogurt alternative.)

There's more, including lunch and dinner ideas, so read more

LUNCH: A Fergie fave? Mixed greens, a quarter of an avocado (for healthy fat), 4 ounces of shredded chicken (for protein) and half an antioxidant-rich grapefruit, all tossed with a nonfat dressing. (The same ingredients can be rolled into a 100-percent whole-grain tortilla!)

MIDDAY SNACK: Fergie’s go-to munchie? Light organic cheese (like a mozzarella stick or 1 ounce of Jarlsberg Lite) and rice crackers with flaxseed. (You can eat eight!) She never goes anywhere without first tucking fiber-filled Kashi bars into her purse.

PRE-SUPPER NOSH: Wiatt whips up a pureed vegetable soup - sans cream. At only 50 calories per cup, the small indulgence is super filling. Other lite treats? Carrots dipped in 2 tablespoons of hummus, a cup of air-popped popcorn or almonds!

DINNER: Fergie eats salmon (rich in Omega-3’s, which make hair and skin shiny and prevent bloating) and half a cup of whole-wheat couscous. She piles on 2 cups of veggies and adds 2 tablespoons of chili sauce or honey Dijon mustard for flavor. (Grilled balsamic chicken, brown rice and a side of sautéed spinach is another great dinner option.)

Source

Food	Protein in Grams
fish	7 per oz
chicken	7 per oz
beef	7 per oz
1 egg	7
1/4 cup peanuts	9
2 tbsp peanut butter	8
1/4 cup almonds	8
1/4 cup walnuts	7.5
1/4 cup cashews	5
1/4 cup sunflower seeds	6
1/4 cup pumpkin seeds	19
1/4 flax seeds	8
1/2 cup brown rice	2.5
1/2 cup quinoa	10
1/2 cup couscous	6
1 cup cooked whole wheat pasta	7
baked potato	4
baked sweet potato	2-4
1 cup cooked squash (butternut)	2
1 cup steamed broccoli	4.65
1 cup asparagus	5.31
1 cup brussel sprouts	5.64
1 cup steamed spinach	6
1 cup green peas	8.24
1 cup mixed vegetables	5
1/2 cup lentils	9
1/2 cup beans (kidney, black, pinto, adzuki)	7-10
1/2 cup split peas	8
1/2 cup tofu	20