FitSugar

Healthy Cooking Tip: Slow Cooker and Steaming

FitSugar — Fri, 14 Nov 2008 08:00:00 -0800

To me, falling temperatures at sunset mean cooked veggies for dinner. Raw carrots just don't cut it when it is sweater weather inside my house. But don't just boil your vegetables, because how you prepare your produce affects its nutritional quality. Two simple methods help preserve vital nutrients: steaming and slow cooking.

Steaming helps veggies retain nutrients better than other methods, especially when compared to boiling. The vitamins and minerals are leached out into the hot water when you throw your veggies into boiling water, but steaming preserves more of the nutrients. The slow cooker is not only convenient, but cooking foods at lower temperatures may help preserve nutrients that can be lost when food is cooked rapidly at high heat, like grilling. Plus it is great to load the slow cooker with a bunch of veggies and lean protein.

This reminds me, I need to find some new recipes for my slow cooker. Got any you want to share?

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Cool Healthy Gadget: Ziploc Zip'n Steam Bags

FitSugar — Thu, 11 Oct 2007 11:45:00 -0700

I am always looking for new ways to cook healthfully and so when a new product comes along to make it that much easier, I love to share it with you guys.

I've been hearing a lot about these new Ziploc Zip'n Steam Bags and while I have not yet been able to get my hands on them, I am liking the idea especially since it puts your microwave to use in a healthy way. Here is how it works: Each bag has patented vents that allow food to be steamed under pressure so that it is cooked thoroughly and evenly for healthy meals in minutes. You can steam anything from fresh veggies to fish, just throw on some seasoning and pop the bag full of goodies in the microwave. No need for oils or fats - healthy cooking doesn't really get any easier than that.

I do believe that getting a reusable steamer would be much better for the long run and for the environment, but if you have yet to purchase one, these are a good way to meet your steaming needs temporarily. If anyone has tried them, let me know what you think. If not, you should be able to find them at supermarkets nationwide.

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The Raw and The Cooked: Veggie Edition

FitSugar — Tue, 31 Jul 2007 11:45:00 -0700

To me, summertime means fresh veggies. They are in season, abundant and since they are so abundant, tasty and cheap. However, I do prefer some of my veggies cooked, but are they just as nutritious? Let's find out.

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Learn to Love: Broccoli Rabe

FitSugar — Fri, 26 Feb 2010 03:00:29 -0800

Depending on where you live, finding good Winter produce can be difficult - this is especially true on the East Coast. Around this time of year, farmers markets lose a bit of lushness and start resembling outdoor root cellars. However, hidden amongst the piles of potatoes, carrots, and turnips is one of my most favorite vegetables ever: broccoli rabe, aka rapini.

I first came across this bitter leafy green while traveling in Italy and quickly learned that it does not taste like regular ol' broccoli. They're similar in color and texture, and even though broccoli rabe sprouts small florets, it's closer in relation to the turnip family. Being a big fan of turnip greens, kale, and chard, I was immediately attracted to its bold, pungent flavor. In Italian cuisine, it's common to saute broccoli rabe with a little bit of olive oil, chili flake, lemon juice, garlic, and sea salt. My favorite way to enjoy it is in the classic Italian pasta dish, orecchiette with broccoli rabe and spicy sausage - turkey sausage works great in this dish too, by the way. I love the versatility of this veggie because it can be roasted, braised, boiled, steamed, or sautéed.

Of course anything this dark, leafy, and green has gotta be good for you too. Broccoli rabe is low in calories, an excellent source of vitamin C, and has even more beta-carotene than the standard US broccoli; it's also packed with vitamin K and isothiocyanates, which help in the process of detoxifying cancer-causing substances before they cause harm.

Source: Flickr User cbertel

Fast & Easy Dinner: Broiled Tofu and Steamed Mustard Greens

partysugar — Thu, 11 Feb 2010 12:50:28 -0800

When cooking quick and uncomplicated meals, don't be afraid to take some help from store-made sauces, condiments, and jams. This recipe is packed with exotic and spicy flavor thanks to a purchased hot mango chutney. The chutney is jazzed up with sautéed onions and peppers before being brushed onto triangles of tofu. Steamed mustard greens act as a bed for the tofu and veggies, but other greens like broccoli rabe or collard greens would work.

To serve this vegetarian dinner, get the recipe now.

Get the Bod: Sandra Bullock

FitSugar — Tue, 19 Jan 2010 05:50:07 -0800

At this year's Golden Globe Awards, Sandra Bullock was looking lovely in a purple evening gown and glowing from her win for Best Actress for The Blind Side. When I saw the red carpet pics of Sandra that night I was impressed by how toned her arms and upper body look - her fitness routine must be paying off!

To stay in shape, it's all about variety for Sandra, and though she also tries to work out every day, she doesn't beat herself up if she misses a few weeks. Besides running and biking, the star incorporates Pilates, plyometrics, weights, and kickboxing into her fitness routine - phew! Sandra must know that changing up your workout is a great way to stay motivated and not get bored with a fitness regimen. If you're not familiar with plyometrics, or jump training, I encourage you to give it a try. You can easily add it into a walking routine or when strength training. By including jumping exercises like jump roping or jumping squats into an existing workout, you use new muscle groups and burn more calories. It's also just a lot of fun!

To learn what Sandra's diet is like, read more.

Sandra keeps her diet healthy by making meal plans for the week and giving herself one cheat day to eat whatever she wants. A healthy meal for her might include brown rice, black beans, and steamed veggies. When cheat day rolls around, she doesn't hold back! Viennese pastries, cookie dough, and bacon-covered chocolate are on her list of indulgent snacks.

Congrats Sandra! We're all anxiously awaiting to find out if your name will be on the Oscars list.

Red Beans and Rice Two Ways - Beginner and Expert

YumSugar — Wed, 13 Jan 2010 05:50:02 -0800

For true mid-Winter comfort food, look no further than the wallet-friendly pairing of red beans and rice. The Louisiana specialty starts with "the holy trinity" of chopped celery, bell pepper, and onions then combines the veggie medley with red kidney beans and pork to be served over steaming hot rice.

You can follow a recipe that calls for canned beans and is easy on the time, number of kitchen steps, and ingredients. Or stick to the classic version, simmered low and slow with ham, sausage, and bay leaves for added flavor and body. Decide which one when you keep reading.

5 Foods to Give Kids a Healthy Start

babysugar — Tue, 12 Jan 2010 07:00:46 -0800

Before children know the difference between fried foods and steamed veggies, parents should take the opportunity to introduce them to healthier options that will give them mature palates and strong bones. Next time mama feels like serving up a plate of fries and chicken nuggets, she might want to consider these heart-smart bites for her wee ones.

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Canned Veggies vs. Frozen Veggies

FitSugar — Thu, 03 Dec 2009 10:00:21 -0800

Summertime offers an abundance of fresh veggies at lower costs, but now that Winter is on the horizon, the produce aisle isn't exactly overflowing with inexpensive produce. Since your choices are limited (and pricey), opting for canned or frozen veggies may be your only choice, but which is healthier?

Learn which comes out on top in canned veggies vs. frozen veggies when you read more.

Store-bought frozen veggies are usually processed soon after being harvested - at their peak ripeness. The first step of freezing veggies does involve blanching them in hot water or steam to kill bacteria, which breaks down some of the water-soluble vitamins such as B and C. But once the produce is flash-frozen, the rest of the nutrients are locked in. Actually, frozen foods may even be more nutritious than the same fresh veggies that have been sitting out or in the fridge for an extended period of time. That's because fresh produce is often picked before it's had time to fully ripen, which means it has less time to develop all its vitamins and minerals.

Then there are canned veggies. Usually inexpensive, they're also convenient since they have a long shelf life and won't take up any space in your freezer. Many canned veggies unfortunately contain sugar, salt, and other preservatives. They also undergo a heating process, which further decreases their nutritional value.

So if you can't buy fresh veggies and eat them within a few days, frozen veggies are the next best option.

You Asked: How to Eat Healthy on the Job?

FitSugar — Fri, 04 Dec 2009 10:00:14 -0800

Dear FitSugar,
I have a dilemma. Before my job started requiring me to do field work, I used to eat healthy lunches (steamed veggies, brown rice, grilled/steamed chicken or fish). During lunches on field, my colleagues usually go to street food stalls and we eat oily "home-cooked" fare and white rice. I'm concerned that I might gain a lot of weight with this habit, but I don't know what else to eat! What should I do?
- On the Job Eating

I am not sure what your job is, but field work sounds like fun. But as for eating street fare, it is difficult to come by healthy foods. I do have a few suggestions for you, so .

The simplest solution is to pack your own lunch and to keep it light both in terms of calories and weight, since it sounds like you're walking around a lot. A small sandwich, a piece of fruit, carrot sticks, and a rice cake or two make for a well rounded meal without taking up much space. I have heard readers comment that their co-workers find the habit of brown bagging the midday meal unsocial. Keeping camaraderie in mind, you can alternate days you bring your lunch and eat from food stalls.

My other suggestion is to watch your portions and choose the healthiest food you can find. Find stir fries high in veggies and keep the rice on the side, so it won't absorb the oil from from the sauce and hopefully there will be more oil on your plate at the end of the meal than in your belly. It sounds like the food vendors are right there cooking, and I suggest talking to them to see if they will customize your order a bit, adding more healthy produce and using less oil.

On days you do field work, make sure to eat a healthy breakfast, so you're not famished at lunch and then likely to overeat high calorie foods. Do the same with dinner, making sure it is a healthy, well balanced, and not overly indulgent meal. The good news is that you're out walking around when doing field work, so at least you're not sedentary. Walking throughout the day is a great way to burn up some of the calories you're eating at lunch.