Recipe: Feta Bean Dip

This flavorful dip is packed with protein, so it makes a great, healthy snack for busy kids to munch on between school and sports activities. It only takes a few minutes to put together, and is great when made a few hours ahead so the flavors can meld.

Purely Perfect Feta Bean Dip
Ingredients:

1 can (15 oz) (or 1 1/2 cups cooked) Navy beans, drained and rinsed well
1/2 cup plain yogurt
1/4 cup sour cream
1/2 cup crumbled feta cheese
1 Tbsp lemon juice
1 garlic clove, grated
1/2 tsp salt
1/2 tsp black pepper
dash cumin
3/4 cup fresh herbs, your choice mixture of parsley, dill, and chives

Directions:

• Get out your food processor or blender. (I like the Ninja - it will whip this up for you in about 30 seconds.)
• Put everything in the vessel and hit puree, pulsing until mixture is smooth.
• Scoop out into a bowl, cover with plastic and refrigerate for at least 30 minutes before serving.
• Serve with vegetables as a dip for a healthy snack or light lunch or dinner. You may also use as a spread on hearty crackers.

Fast Nutritious Meals for the Family On The Go

Let's face it - for most people, the sit down meal at 5 o'clock just isn't going to happen at your house tonight, or most nights, or maybe any night. Unfortunately, in today's busy world, a typical family evening may not see all the family members together until it's time to say goodnight. Between work, school, sports, clubs, music, and other activities, we are on the go from sun-up to sun-down, and beyond.

This frenzied lifestyle doesn't do anything for your health, and before you know it, nutrition has taken a back seat. If most days are spent taking one or more trips through the drive-thru fast food joint or calling in for pizza delivery, you know no one is eating a balanced diet. This is detrimental to your family's health and happiness. But, is there a way to change this?

Actually, there is. Let's take a look at some suggestions for having nutritious food ready and waiting for your frenzied family to grab and go.

Wrap It Up

Tasty wraps are healthy & portable. (Photo credit: Wikipedia)

This is one meal that satisfies everyone and is so easy to make and to store. Keep the ingredients simple, and don't use anything like lettuce, cucumbers, or tomatoes, or other things that wilt or get watery if you want the wraps to last for a while.

Use good whole grain, sundried tomato, or spinach tortillas. Spread hummus in the middle and top with shredded cooked chicken, black beans, or other protein like fish or tofu. You can include chopped bell peppers or celery, or cooked brown rice or quinoa. Just remember, if you want the wraps to last, limit the vegetables to non-runny kinds. Wrap these up into burrito shapes, then wrap tightly in plastic wrap. You may want to wrap them up again in aluminum foil to make them easier to transport.

You can make these up the evening before and refrigerate overnight, then grab and go in the morning!

Chicken Bites

Make a big batch of chicken fingers and store them in the refrigerator for an easy, protein rich meal. But, you don't just want a bowl of chicken sitting there. Create small grab-and-go meals that are fast and nutritious.
Most kids like to dip chicken in dressing of some sort. Make your own healthier version of Ranch style dip using yogurt or sour cream and lots of herbs. You may also like to make some spicy salsa style dip with fresh tomatoes. When you package up your homemade chicken fingers with a couple dips alongside, this fast food seems more like a meal. Don't forget to include a biscuit and your kid-on-the-run will have a full tummy in no time.

Black beans are a quick protein source. (Photo credit: Wikipedia)

Tex Mex Meal

Black beans are an excellent source of nutrition that can be used in countless ways to make a fast meal. For example, expand the classic black bean dip you might enjoy at a Mexican restaurant to a more filling dish.

Lightly smash some rinsed black beans in a big bowl, add diced tomatoes, salsa, corn, chopped avocado, onion, and any other ingredients that sound good to you. Mix and chill. Divide the dip into little bowls, then package up with a couple handfuls of good whole wheat or whole grain corn tortilla chips. Remember, black beans are loaded with protein and dietary fiber, so even though this dish is often considered a snack, with all that goodness going on in there, it is really a full-meal-deal.

Those are just three nutritious dishes that you can have ready and waiting for your busy family to grab anytime, day or night. It just goes to show you that you don't have to miss out on nutrition no matter how busy your family gets!

Recipe: Albacore Asian Stir Fry

Serve this quick and simple stir-fry for a delicious healthy lunch or dinner. It's easy and only takes a few minutes to make, but is full of nutrition. Remember to choose lots of colorful, healthy veggies, and if you have time to cut them up yourself that's great, but frozen is also fine if not - just make sure your mix contains a lot of color for maximum health benefits!

Albacore Asian Stir Fry
(Serves 4-6.)

Stir-frying vegetables. (Photo credit: Wikipedia)

Ingredients:

2 cans (5 oz ea) good quality white albacore tuna packed in water
coconut oil or other high-heat oil for cooking
1 small sweet onion, cut into thin strips
2 garlic cloves, minced
1 bag (16 oz) frozen stir-fry vegetables (or any combo you like)
2 Tbsp soy sauce
1 lemon, juiced
hot cooked brown rice for serving
optional; sliced almonds

Directions:

• Drain the albacore tuna well and set aside.
• Heat oil in large skillet or wok until very hot.
• Add the onion, stirring quickly for just 1 minute, then add garlic, stir quickly for just 30 seconds, then add frozen vegetables and cook, stirring until vegetables thaw and soften, about 3 to 5 minutes. Keep the heat as high as possible during this cooking process.
• When vegetables are tender, stir in the soy sauce and lemon juice, then add the albacore, remove the wok from the heat, and stir GENTLY to combine.
• Serve over hot cooked brown rice and top with sliced almonds if you like.

Recipe: Thai Broccoli Chicken Salad

Check out this flavorful salad for a simple and filling lunch, or a light supper. Chicken, fresh veggies, and fresh Asian flavors make this a tasty and satisfying meal that can be ready in minutes.

Thai Broccoli Chicken Salad
(Serves 2-4.)

Ingredients:

2 Tbsp natural peanut butter
2 tsp soy sauce
1 Tbsp lemon juice
2 Tbsp water
2 cups fresh broccoli florettes, cut small
1 cup frozen sweet peas, thawed
1/4 cup diced green onion
2 cups cooked shredded chicken
1 cup mandarin orange sections
finely shredded cabbage for serving, optional

Directions:

• In a large salad bowl, add the peanut butter, soy sauce, lemon juice and water. Whisk until smooth. If it's too thick, add more water and whisk again.
• Add to the bowl the broccoli, sweet peas, onions, and chicken and toss to combine, then add the mandarin oranges and stir gently until incorporated.
• Serve immediately. You may serve this as is or spooned on top of finely shredded cabbage.

A Healthier Eating Guide to What's On Your Plate

There has been much debate over the validity and usefulness of the new food guideline called MyPlate. Developed to replace, or at least augment, MyPyramid, MyPlate continues the personal approach (My), but dialed the complexity back several notches. This was intended to provide a more easily understood diagram, especially targeting children. With the simple diagram of a plate and cup divided between five food groups, children could take part in their own healthy eating patterns.

As simple concepts go, this is great. But, it leaves a lot of questions unanswered. Where are the oils? What kind of grains should you eat? Are any proteins a good choice? Is milk necessary at every meal - or at all?

By just putting a little more thought into the MyPlate graphic, we can come up with a more detailed nutritional guide. Let's take a look at the divided plate and see how we can improve it.

Vegetables

A variety of healthy foods. (Photo credit: Wikipedia)

Divide your plate in half, and fill most of that half with very colorful vegetables. Bright colors equal nutrient rich foods. Do not include white potatoes in this portion of your plate, unless it's a small amount. Better yet, make those potatoes sweet potatoes. Remember, it's all about the color! Also, be sure to choose organic wherever possible. Check out the "Dirty Dozen" to find out which veggies and fruits you should always buy organic.

Fruits

Fill the rest of that half of your plate with brightly colored fruits and berries. You want to choose a wide variety of colors in order to receive lots of nutrients. Bananas and apples are good, but they are not colorful. Branch out beyond these familiar fruits and explore all the colors you can find. Remember, frozen fruit and berries are a healthy option.

Whole Grains

You'll notice we changed the name from the MyPlate group called 'grains.' We want grains to be whole and as unrefined as possible. Limit refined grains (like white bread or white rice) to a bare minimum. An occasional cupcake is fine, but on a daily basis, keep your cereals, breads, pasta, and rice brown and whole for optimum nutrition. Whole grains should make up no more than one-quarter of your plate - and if you (like many Americans) suffer from gluten sensitivity, you will want to avoid whole wheat or any of its derivatives.

Healthy Protein

Again, you'll notice a name change. The food group 'protein' is way too general. You should strictly limit red processed meats such as bacon and cold cuts. Red meat should be consumed in moderation, and ONLY from grass-fed animals - preferably organic. This one-quarter of your plate should be filled mostly with wild-caught fish, grass-fed/pastured poultry, beans, and nuts. Keep your red meat consumption to an occasional treat - and remember to buy grass-fed.

Water

Yes, we've done it again. That glass of milk has been changed to water. It is not that milk should be totally avoided - unless you're lactose-intolerant. However, one or two servings of dairy is sufficient, while water should be on the table at every meal. If you have problems with milk tolerance, you should avoid it altogether. You may also want to have one glass of juice per day, but should avoid sugary drinks, including sugary fruit juices. Vegetable juices are great for your health, and you can add a bit of fruit in for flavor if you like.

Olive oil from Imperia in Liguria, Italy. (Photo credit: Wikipedia)

Healthy Fats & Oils

We have actually added a 'food group' to our plate. Now we have a little bottle of oil on the table. This signifies 'healthy oils' that should be included in our diet. Olive oil, coconut oil, or cold-pressed avocado oil are all good to use. Natural animal fats like butter are okay in moderation. You should avoid all highly processed vegetable oils, including cottonseed, soybean, canola, corn, and other such oils, which have been proven to be carcinogenic and very bad for your health. (See our recent post here on which cooking oils you should never use.) Remember, natural is always best! If you can eat an oil that is straight from the source and minimally processed, this is more likely to be a healthy oil.

Stay Active

Many of the earlier food group guidelines added exercise, or staying active, as an important part of healthy living. Eating healthy is only part of the equation. Staying active, having a fitness routine, or just moving around, completes a well-rounded nutrition program, and that is why we added staying active back into our guideline. Check out our Fun Ways to Exercise blog for some helpful tips on quick, fun ways to fit more exercise into your day.

MyPlate is a good tool to get kids and adults thinking about how their meal should look. But, it doesn't go far enough. Each individual should design their own plate with more specific, healthier choices laid out in more detail. You can call it My Own Plate, or My Own Pyramid, or whatever you choose. No matter what you call it, just start making healthier choices now to live a healthier life from now on!

Recipe: Cannellini Crazy Greek Salad

Nothing says spring like a great big fresh salad! This one makes a great healthy spring or summer lunch, with cannellini beans, cheese, and olives for lots of flavor and nutrition, and you can put it together in a matter of minutes, which makes it perfect for when you're pinched for time, but still want a healthy meal.

Cannellini Crazy Greek Salad
(Serves 2-4.)

Ingredients:

 (Photo credit: Wikipedia)

1/4 cup white wine vinegar
1/4 cup olive oil
1/2 tsp dried oregano flakes
1/4 tsp black pepper
1/8 tsp kosher salt
1 can (15 oz) cannellini, drained then rinsed
1 Roma tomato, diced
1/4 cup diced sweet onion
1/4 cup diced green pepper
1/4 cup crumbled feta cheese
1/4 cup chopped kalamata olives
Mixed greens for serving

Directions:

• In a large salad bowl, whisk the first 5 ingredients together until frothy.
• Add the remaining ingredients to the bowl and toss gently until all ingredients are coated well with the dressing.
• Serve immediately by itself or over a bed of mixed greens.

Recipe: Healthy Hummus Chicken Wraps

Here's another meal on the lighter side perfect for spring. Lots of veggies, plus chicken and hummus for protein, make this a great option for a wholesome lunch or light supper.

Healthy Hummus Chicken Wraps
(Serves 4.)

Ingredients:

2 cups cooked naturally raised or organic chicken meat, shredded with a fork
2 tsp extra virgin olive oil
1/2 cup hummus
2 ribs celery, chopped fine
2 green onions, chopped fine
dash cumin
dash red pepper flakes
salt and black pepper to taste
4 medium size whole grain or other healthy choice tortillas for wraps
4 cups dark mixed organic salad greens

Directions:

• In a large bowl, combine the chicken with the next 6 ingredients; taste and season as desired with salt and black pepper.
• Lay the tortillas out on a work surface and evenly divide the chicken mixture between them, spreading out slightly in the middle of the tortilla. Then top each with the greens and fold the wrap up from the bottom, then roll the sides in to form the wrap.

How the Nutritional Food Guide Has Changed Over the Past Century

If you attended grade school any time during the last half century, you are familiar with one form or another of a guide to proper nutrition. These guides included a variety of shapes, lists, and patterns that were designed to educate the public about dietary needs for health.

Depending on the decade, and in some instances the group designing and promoting a particular guide, you would find differing emphasis on certain food groups. Let's take a look at the changes in food guides through the years.

1920s and 1930s - Keeping in mind that during this time refrigeration in homes was not commonplace, many of the guidelines were focused on safety. Food groups were established by nutritionists, but since this period in time was during the Great Depression, there were allowances for cheaper ways to feed the family. This did not always constitute the healthiest choices if we use what we know today about sugars, carbohydrates, and processed foods.

1943 USDA nutrition chart showing the "Basic 7" food groups. (Photo credit: Wikipedia)

1940s - This decade's food guidelines were influenced by World War II. The 'Basic Seven' food groups introduced in the wheel graphic coincided conveniently with war rationing coupons. An interesting oddity in this food group wheel is that it was very specific about what foods to eat. For instance, instead of a group called "fruit and vegetables," in this guideline the group is called "citrus fruit, tomatoes, raw cabbage." There is also a group called "butter and fortified margarine" and one called "milk, cheese, and ice cream." However, you will not find serving sizes in this guideline. It just recommends that you have a number of servings from each group and that you "Eat This Way Every Day."

1950s to 1970s - In this guide we drop from seven food groups to four in order to simplify. The focus during these decades turned to fitness and adequate nutrition for health. Now we are given serving size suggestions within the four food groups (milk, meat, vegetable and fruit, and bread and cereal). However, there is no mention of sugars or fats.

1970s and 1980s - During these decades, a fifth food group is introduced as a means of informing consumers not to consume too much of a good thing. This food group covered sugars, fats, and alcohol. In the 1980s the Red Cross developed a graphic wheel design which included goals for nutrition as well as for moderation. Serving sizes were calculated for different caloric needs of an individual. This 'Food Wheel' was very much the inspiration for the Food Pyramid.

1990s - The Food Guide Pyramid took the graphic approach to a whole new level. Now the portions were easily understood at a glance. The largest servings per day were at the bottom, building upward to what we want as the smallest servings. This guide laid  out portions based on calories and set goals for optimum nutrition as well as moderation. This guideline added nuts to the meat group, but otherwise remained basically the same as the Food Wheel.

English: (Photo credit: Wikipedia)

2005 - Aside from the new vertical design, the food guide called MyPyramid continued along the same basic lines. However, this guide did add oils to the foods list and added physical activity along with twelve calorie levels as additional concepts when considering an individual's nutritional needs. As you can see, the food guidelines were getting more complex, again.

2011 - Many see the introduction of the MyPlate food guideline as a return to the less complex system from the 1940s. Here we have an easily understood graphic of a plate and cup. The plate and cup are divided and labeled with 5 different food groups - vegetables, fruits, grains, protein, and dairy. By glancing at the illustration, we notice a couple changes from the previous guidelines. The most notable is the "fats, sugars, alcohol" food group is gone, losing the lesson in moderation and replacing it with abstinence. The other change is the grains food group has now fallen from its lead role, being replaced by vegetables. MyPlate does not indicate serving numbers or sizes. However, this graphic is backed up by a website that offers all this detailed nutritional information and more. The graphic itself does what it intended - it made nutrition easy enough for a child to understand.

As you can see, throughout the years our understanding of a healthy diet has changed. The important thing to remember is that we are constantly studying and learning what constitutes good nutrition. Keeping abreast of these findings is what families need to do to eat well and enjoy good health for a lifetime!

Recipe: South Of The Border Black Bean Spinach Salad

Mmmm...this quick, delicious, and healthy salad hits the spot for a quick spring or summer meal - no cooking required! Lots of fresh veggies in this one, plus black beans for protein, and a bit of cheese for flavor, and to add some fat to help you absorb all the great nutrients in this salad.


South Of The Border Black Bean Spinach Salad
 (Serves 2-4.)

Ingredients:

2 Tbsp fresh lime juice
1 tsp cumin
1/4 tsp kosher salt
1/4 tsp black pepper
2 cans (15 oz) black beans, drained and rinsed
2 cups diced fresh tomatoes
1/4 cup shredded cheese
1/4 cup diced onion
2 Tbsp chopped fresh cilantro
4 cups chopped spinach

Directions:

• Put the lime juice, cumin, salt and black pepper in a salad bowl; whisk to combine.
• Put the beans, tomatoes, cheese, onion, and cilantro in the salad bowl and toss to coat with the dressing.
• Divide the spinach between salad plates and spoon the black bean mixture over the top of each.
• Serve immediately.

Recipe: Spring Egg Scramble with Leafy Greens

Spring is a great time to start eating healthy (if you haven't already) - with most of us longing for lighter fare after the heavy comfort foods of fall and winter - and fresh salad vegetables just starting to come on.

This tasty recipe uses fresh eggs and fresh spring greens for a quick, simple, and healthy breakfast or brunch.

Spring Egg Scramble with Leafy Greens
(Serves 2.)

Ingredients:

3 whole large eggs - preferably from pasture-raised chickens
1 Tbsp whole milk
1 cup finely chopped kale (or spinach, chard, or other green leafy vegetable)
1 tsp real butter
pinch red pepper flakes
salt and pepper to taste

Directions:

• Whisk eggs and milk in a bowl; set aside.
• Put a skillet over medium heat with the greens and butter and cook just until greens soften, about 5 minutes (2 if using spinach), stirring frequently.
• Pour the eggs into the skillet, sprinkle with red pepper flakes and salt and pepper, stir and turn heat down to medium-low.
• Using a rubber spatula or wooden spoon, carefully pick up the egg mixture as it cooks and turn it over gently, continuing to cook until egg is set. Do not stir too much or turn heat up too high.
• When egg is set, transfer to plates and serve hot.

Clearing Up the Confusion: New Nutrition Labels Explained

We've gotten so used to seeing nutrition labels on our food, does anyone even pay attention to them? Actually, the answer is; "Yes."  Since the 1960s, food labeling has become the norm, rather than the exception. In the beginning, we saw foods mostly labeled for additives. The idea was to inform the consumer of ingredients they might prefer to avoid.

Then during the 1990s, a new focus was added: the idea that nutritional data was also important to consumers. New labeling terms were standardized so we could compare the claims made by food manufacturers. Terms like "low fat," "light," and "no sugar added" were investigated and new guidelines were created.

All this led to the nutrition label we see today. Now we find facts for fats, calories, and percentage of dietary values for vitamins, minerals, and other nutrients based on a specific caloric intake. This is all well and good, but we all know how confusing all of this information can be. We also know there are still some bits of information missing.

The New Nutrition Label

US Nutritional Fact Label (Photo credit: Wikipedia)

According to the FDA, change is good, especially when it comes to clarifying nutrition labels. The last update was in 1994, and a lot has changed since then. Popular opinion, common sense, and scientific studies all played a part in these changes.

Here is an example of common sense. If you've ever struggled with calculating serving sizes, you are not alone. The new labels are designed to take the fractions of servings out of choosing a food product. This change was brought about by one common sense notion; when we sit down with a soft-drink, we don't care if it's 16 ounces, 12 ounces, or 20 ounces. We are most likely going to drink the whole thing.

It's simple. The old labels assume a certain number of ounces was a 'serving.' The new labels take into account that we are not drinking part of a bottle of soda at one sitting; we are drinking it all. The new label will read "1 serving per bottle" and list the ingredients, calories, and nutrient information for that one bottle, not a portion of it. Common sense and no more math.

Larger packages which you would divide will have two column labels; one with "per serving" and the other with "per package" information. Think about a bag of chips or pint of ice cream. A person may choose to eat the entire package. If so, that person may want to be aware of what is being ingested. On the other hand, that person may wish to divide that bag of chips into the serving sizes on the package so he or she can limit their caloric, or sodium, or sugar intake to the "per serving" amount.

Speaking of sugar, labels will now show "added sugars" as a separate category so the consumer won't have to try to calculate natural sugars that occur in a product versus added sugars. Until now, "sugars" was a combination of added and natural sugars. Consumers said they wanted to know how much of each, and this new label will address that issue.

Science is playing another big role in these new labels. Since a lot of recent studies show that many Americans are currently deficient in Vitamin D and potassium, these two nutrients will now have a featured spot on the new label. Vitamins A and C may keep their place if the food manufacturer wishes to highlight them, but they are not required any longer. The 'daily values' will change for things like sodium, lowering the percentage to reflect a recommendation to lower sodium to reduce high blood pressure.

The ever popular "calories from fat" will be eliminated. This is due to studies that indicate that - as we often discuss - weight gain is caused by the type of fat consumed, and not by the amount of calories from the fat! You will still find the boxes for "total fat," "trans fat," and "saturated fat" so you can make an informed decision about what sort of fat you want in your meal.

You will also see calories take center stage. With the new enlarged font, you won't have to search for the number of calories in that bag of cookies. And, as mentioned, the package will take into account most consumers habits and assume that most people don't stop at just one cookie.

These are all good changes. From the common sense soda serving example, to the scientific research regarding calories from fat and vitamin D deficiencies, the labels will give the consumer more up to date information. And, with the more visible calorie count, it will be rather difficult to explain away eating an entire box of cookies or bag of chips and pretending you didn't know how many calories you just ate. I'm sure that never happens, but it is good to know. :-)

And, the more we know, the more likely we are to make healthier choices. And of course, be sure to keep educating yourself on making truly healthy choices - just visit our main blog for the latest updates on health & nutrition!

And remember, when you cook your own meals at home from scratch, you won't have to worry about labels anyway!

Recipe: Broiled Black Bean Cheese Burgers

Whether you're trying to avoid meat for Lent, or you're just looking for a "meatless Monday" meal, these flavorful black bean burgers will hit the spot. They make a great light dinner, or a nice healthy lunch. To cut the carbs, serve in toasted whole wheat pita pockets, instead of buns.

Broiled Black Bean Cheese Burgers

Ingredients:

Black beans. (Photo credit: Wikipedia)

1 can (15.5 oz) black beans (or 1 cup of soaked, cooked dry beans), drained
1 large egg, whisked
1/2 cup panko or whole wheat bread crumbs
1/4 cup finely chopped green onion
1/4 cup shredded cheese (your choice)
1/2 tsp cumin
1/4 tsp salt
favorite burger toppings and buns

Directions:

• Put the drained black beans in a bowl and smash them up with a fork.
• Add the remaining ingredients and stir until well combined.
• Turn on broiler and grease broiler pan lightly (or cover with tin foil).
• Divide the mixture equally and form patties with hands, patting until as firm as possible.
• Place on broiler pan about 6 inches below heat source and broil until the top gets crusty and browned slightly, then carefully flip and broil again until browned.
• Remove and serve on healthy bread choice with favorite toppings.
• Will make 2 to 4 patties depending on size.

Recipe: Healthy Homemade Chicken Fingers

With these homemade chicken fingers, you won't have to drive anywhere to have a tasty meal even the kids will love! Baked instead of deep-fried, these healthy chicken strips are very easy to make at home, and you will know what's in them - no mystery meat here!

Healthy Homemade Chicken Fingers

Ingredients: 

Cornmeal breading (Photo credit: Wikipedia)

1 large egg
1 or 2 dashes of hot sauce
1 cup cornmeal
1/2 tsp garlic powder
1/4 tsp ground black pepper
1/4 tsp thyme
1 lb organic or naturally raised chicken breast, bones and skin removed, cut into strips

Directions:

• Preheat oven to 350 degrees. Put a cooking rack on a shallow baking sheet.
• Get out 2 shallow dishes. In one, whisk together the egg and hot sauce. In the other, mix together the cornmeal, garlic powder, black pepper, and thyme.
• Coat your chicken pieces first by dipping into the egg mixture, then in the cornmeal mixture, shaking to remove excess. Lay each piece as it's coated onto the rack covering the baking sheet.
• When all the chicken is coated and on the rack, put in the preheated oven and bake for about 25 to 30 minutes or until the chicken pieces are slightly browned and the chicken is thoroughly cooked. You will want to turn the chicken pieces once during this cooking time.
• Remove and let cool slightly on rack before serving.
• Serve with your favorite healthy homemade dipping sauces if you wish.
• Serves 2 but can easily be doubled or tripled for larger gatherings.