Healthy eats for skimpy suits
By Lisa Losasso
Even if you’re not ready to run out and buy that new swimsuit, you can still take some steps toward a better you by eating right.
The holidays are over and, soon, the cold weather will be gone. The sun will shine again and we’ll all be ready to get back into our bathing suits … or will we?
Although it may be painful, it’s time to get on the scale and see what kind of damage we’ve done during the winter months. Before long, it will be time to open up the house, go for walks and get back on those bicycles. In addition to the exercise, there are healthy ways to cut corners and calories and still enjoy our favorite foods.
Snacks don’t have to be saboteurs. Growing up, my mother never kept pop, chips or cookies in the house unless they were purchased for a special occasion like a birthday party.
One of my favorite snacks from childhood is an apple, cored and stuffed with peanut butter. That’s one serving of fruit and one of protein, and nothing tastes better. Peanut butter and celery sticks are another.
Now, I have found a few new favorites. My latest conquest is home made pita chips or tortilla chips, paired with avocado dip or hummus. When you make these things at home, you can do it without the additives and preservatives, and you have control over how much salt or oil is used. This is the key. These are quick and easy to make, are healthier, and taste better than anything you can get at the store.
For a more healthful meat or turkey loaf, hamburger, salmon or tuna patty or even breaded chicken, replace bread crumbs with ground oatmeal, crushed whole grain cereal flakes, wheat germ or even crushed pork rinds, which make the tastiest, crispiest oven fried chicken ever.
Adding wheat germ and chopped green onions to tuna salad adds a wonderful flavor and much needed fiber to your diet.
Stir fries are also quick and easy. For an authentic flavor use sesame oil, minced garlic and ginger. Although fresh vegetables are ideal, frozen stir fry vegetables are just as good.
In recipes that call for sour cream, use plain non-fat yogurt. It even tastes delicious on top of baked potatoes. For added flavor, garnish with fresh chives.
When adding eggs to recipes, it’s easy to cut back on cholesterol by using only the whites, or if you prefer, just cut back on the amount of yolks you use. If a recipe calls for four eggs, use one whole egg and three egg whites.
Bread, rice and pasta are always a favorite. It’s not necessary to give these foods up. There are healthy alternatives such as brown rice and whole grain or whole wheat breads and pastas that are now widely available in local grocery stores.
If you have a sweet tooth, don’t give in to pre-packaged cookies and sweets. Making them from scratch assures that they contain better ingredients, and it takes a little more time to make them from scratch than it does to pick them up from a shelf at the grocery store, which makes it a little less convenient, and works as a good deterrent.
Remember, dieting and eating a healthy diet are two totally different matters. Fad diets and yo-yo dieting can lead to serious health problems, whereas learning to eat properly and maintaining a healthy diet will lead to a healthier lifestyle and a longer life.
Tortilla Chips
1‚Ñ2 package of 8-inch flour or 5-inch corn tortillas
Butter-flavored cooking spray
Sea salt (optional)
Preheat oven to 400-degrees. Stack tortillas and cut into wedges. Line large baking sheet with parchment paper. Spread tortilla wedges out on baking sheet. Coat lightly with cooking spray. Sprinkle lightly with sea salt. Bake 4 to 5 minutes, or until golden brown. Cool and serve with salsa, hummus or guacamole.
Pita Chips
1‚Ñ2 package whole wheat pita bread
Butter-flavored cooking spray
Sea salt (optional)
Preheat oven to 400-degrees. Stack pita bread and cut into wedges. Line large baking sheet with parchment paper. Spread wedges out on baking sheet. Coat lightly with cooking spray. Sprinkle lightly with sea salt. Bake 6 to 7 minutes or until golden brown. Cool and serve.
In addition to or instead of sea salt, try sprinkling with garlic powder, Italian seasoning or other favorite herbs and spices, or brushing with a light coating of your favorite home made or store bought pesto sauce.
Avocado Dip
2 large avocados, peeled, pitted and cut into one-inch pieces
1‚Ñ2 cup chopped fresh cilantro
1‚Ñ4 cup chopped fresh flat-leaf parsley
1 cup non-fat plain yogurt
2 cloves garlic, minced
1‚Ñ8 teaspoon freshly ground pepper
1‚Ñ8 teaspoon sea salt (optional)
1‚Ñ8 teaspoon hot sauce
5 green onions, minced
Combine avocado, cilantro and parsley in food processor and process until just combine. Add yogurt, garlic, pepper and hot sauce and process until smooth. Add salt and mix well. Scrape mixture into a bowl, stir in green onions, cover and refrigerate for at least 2 hours before serving.
Hummus Dip
2 cloves garlic, minced
2 (19-ounce) cans chickpeas, drained and rinsed
1‚Ñ2 cup lemon juice
1 to 4 tablespoons extra virgin olive oil
1‚Ñ2 teaspoon ground cumin
1‚Ñ4 cup finely chopped cilantro
1‚Ñ4 cup finely chopped basil
1‚Ñ4 teaspoon sea salt
Fresh ground black pepper to taste
In a food processor combine garlic, chickpeas, and lemon juice and pulse, adding one tablespoon of olive at a time to adjust to desired thickness. Add herbs, salt and pepper and pulse lightly. Serve immediately or cover and refrigerate.
Turkey Loaf
11‚Ñ2 pounds ground turkey breast
1 large purple or Vidalia onion, finely chopped
1‚Ñ2 cup oatmeal, ground in blender
2 tablespoons tomato puree
2 tablespoons Dijon mustard
1‚Ñ2 teaspoon sea salt
2 egg whites
2 cloves garlic, minced
Heat oven to 375-degrees. Spray eight and 1‚Ñ2 by four and 1‚Ñ2 by two and 1‚Ñ2 inch loaf pan. Mix all ingredients. Spread loaf in pan. Bake uncovered about 1 hour or until no longer pink in center and juice is clear.
Chicken with Beans and Greens
Olive oil-flavored cooking spray
1 pound boneless, skinless chicken breast, cut into 1-inch pieces
1 cup fresh baby spinach or baby arugula
1 teaspoon dried, crushed or 2 teaspoons chopped fresh rosemary
1‚Ñ4 teaspoon fresh ground pepper
1 can fat-free, reduced-sodium chicken broth
1 (16-ounce) can cannellini beans, drained and rinsed
2 tablespoons sun-dried tomatoes, minced
Fresh rosemary
Coat large nonstick skillet with cooking spray; place over medium heat until hot. Add chicken; sprinkle with rosemary, salt and pepper. Stir-fry for 2-minutes. Add spinach or arugula and stir-fry until wilted. Add broth, beans and minced tomatoes; bring to a boil. Reduce heat and simmer, uncovered, 8 minutes or until chicken is done. Sprinkle with fresh rosemary and serve.