MOOve over Cheese Whiz

Laughing Cow cheese wedges are a great addition to any diet.  They are individually wrapped cheeses perfect for a portable portion-controlled snack.  These cheeses provide calcium, vitamin D and potassium, three nutrients that are not consumed in sufficient quantities by most Americans.

The wedges come in regular and light versions and are low in calories and fat.

Laughing cow cheese wedges pair well with fruit, vegetables and whole wheat crackers.  You can also use them as a spread on a sandwich instead of mayonnaise for added protein.  There are many delicious flavors to choose from such as garlic herb, creamy Swiss, blue cheese, and queso fresco. 

The Hungry Girl cookbook uses Laughing Cow cheese wedges in many recipes to add a creamy texture to dishes such as pasta without artery clogging fats.  I like spreading the light garlic and herb cheese wedge on a whole wheat thin bun then top with mixed greens, avocado, cucumber and a gardenburger.

Check out this recipe using my favorite Laughing Cow cheese wedge, light garlic and herb:

Veggie pizza using the Garlic and Herb Laughing Cow Cheese. Very good.

Ingredients

• 1 whole Small Red Onion
• 1 teaspoon Ground Black Pepper
• 1 teaspoon Sea Salt
• 4 whole Medium Yellow Or Green Squash
• 8 round Whole Wheat Pitas
• 4 wedges Light Garlic And Herb Laughing Cow Wedges
• 6 ounces Three Cheese Blend (romano, Asaigo, Parmesan)
• 1 teaspoon Olive Oil

Preparation

Broil pitas on cookie sheets in oven for 3 minutes until brown. I find less cleanup if I cover the cookie sheets with foil. Set pitas aside.

Wash and slice squash thinly. Slice about half of the onion in rings. Saute both together in non-stick pan with olive oil until brown about 3-5 minutes.

Take browned pitas and spread with Garlic and Herb cheese, enough to lightly cover each one. Cover with the squash and onion mixture. Sprinkle with cheese blend. You can use any cheese that you would like, but the three cheese blend works very well. Salt and pepper to taste.

Place pitas back in the oven for 2-3 minutes until cheese is melted and crust is brown. Do not over cook. Cut with pizza cutter. Serve. Excellent as leftovers.

Peas in a Pod

Sugar snap peas are fresh peas that can be eaten raw or cooked. These pods differ from edamame because sugar snap peas can be eaten whole, where only the soy beans of edamame are edible. Sugar snap peas are crisp and sweet and make a perfect snack.  Sugar snap peas are an excellent source of vitamin C which is good for immune health, vitamin K which is important for blood clotting, and vitamin A which is essential for healthy skin, eyes, skeletal and soft tissues. 

One cup has 30 calories, zero fat, 2 grams of carbohydrates, 1 gram of fiber, 1 gram of sugar and 1 gram of protein. 

The fiber in sugar snap peas are essential for a healthy digestive system and also contribute to good heart health.  Fiber prevents bowel conditions and reduces cholesterol. Fiber helps regulate blood sugar levels by slowing the absorption of carbohydrates.

Sugar snap peas also contain folate (folic acid), a B vitamin which is essential for cell growth and repair, the production of healthy red blood cells and DNA synthesis.

My favorite way to eat sugar snap peas is dipped in hummus. It is SO tasty!

Other quick recipes include tossing blanched sugar snap peas with egg noodles, olive oil, parsley and garlic, or roasting the peas in olive oil and sea salt in the oven under the broiler until lightly browned then drizzled with toasted sesame oil for a side dish, and finally tossed with fresh pesto and pine nuts for a either cooked or cold pesto salad side dish.

Sometimes you need to snap of the stem to remove the stringy spines on both side of the pod.  Many sugar snap peas are sold with the string already removed.

A Salad A Day.....

May is also National Salad month.  When you hear the word salad I’m sure you think of lettuce, tomato, cucumber, dressing, etc but there are so many different salad varieties that you could literally eat a different salad every day of the year.  Salads are a great way to stock up on nutrient-dense foods such as fruits and vegetables.  You can get your full servings of vegetables in one really great salad. 

I love adding chunks of cooked sweet potatoes to my salads as well as a plethora of crunchy vegetables.  I also love to roast vegetables in the oven such as zucchini, bell peppers, onions, and mushrooms and add them to a fresh salad as well.  You can even go to the opposite end of the spectrum and do without the lettuce all together.  The antipasto salad is a good example. This salad usually contains Italian meats such as salami mixed with chunks of cheese, artichokes, olives, tomatoes and roasted red peppers. 

Adding protein to salad is another great way to stay full and satisfied.  So another good choice would be a chicken, tuna, or egg salad.  Or add some beans or quinoa to your next salad for added protein and fiber.  You just want to try and steer clear of the artery clogging saturated fats.  Opt for vinaigrette type dressings and ease up on the cheeses and fatty meats. 

So why eat salads?

They are quick and easy to prepare and super convenient. 

Trying to get fit and healthy?  Start off lunch and dinner with a small salad or make your salad your meal and bulk it up with delicious and nutritious toppings.  Don’t forget healthy monounsaturated fats such as avocado, olive oil, almonds and walnuts actually help your body absorb protective phytochemical such as lycopene from tomatoes and lutein from dark green vegetables.  So be sure to add one or more to your next salad dish.

They provide you with optimal nutrition: vitamins, minerals, and fiber.

Now go ahead and challenge yourself to enjoy a salad everyday this week. 

Check out this link for some great salad and salad dressing recipes and ideas to get you started.

http://allrecipes.com/Recipes/Salad/Main.aspx

Happy National Asparagus Month

It’s national asparagus month. I spoke briefly about asparagus a few weeks ago but I thought I’d share the nutritional value and a yummy recipe that would make a delicious side dish or meatless meal.

Asparagus is low in calories and provides substantial amounts of vitamins A and C as well as fiber and folate.

GET THE MOST BANG FOR YOUR BUCK:

Roast, grill or stir-fry your asparagus. These quick-cooking, waterless methods will preserve the nutritional content and antioxidant power of asparagus.

Enjoy your asparagus without salt, butter or sauces to get the most out of its diuretic properties, as salt can cause water retention in some people.

Nutrition Facts
(Serving size, 1/2 cup cooked)
Calories 90
Protein 2 grams
Carbohydrates 4 grams
Dietary Fiber 1.5 grams
Potassium 144 mg
Vitamin C 10 mg
Folate 131 mcg
Vitamin A 485 IU

Sautéed Asparagus with Mushrooms
Use your favorite fresh mushroom for this recipe. This dish is also excellent served chilled.

1 pound asparagus, trimmed
1 1/2 tablespoons extra virgin olive oil
1/2 cup fresh mushrooms, sliced
1 teaspoon fresh thyme, chopped or 1/2 teaspoon dried
Freshly ground black pepper to taste

1. In a large skillet, bring 2 inches of water to a boil with a teaspoon salt. Prepare a bowl of ice water and set aside.
2. Add asparagus to the boiling water and cook 4 to 5 minutes or until barely tender but still firm. Using a slotted spoon or tongs, remove the spears to the ice water bath. Leave in ice water 5 minutes or until cool. Drain and set aside. Discard blanching water.
3. Using the same skillet, heat olive oil over medium-high heat. Add mushrooms, asparagus, thyme and salt and pepper to taste.
4. Sauté until mushrooms are wilted and the asparagus is just heated through, about 3 to 4 minutes. Serve warm or chilled. Yields 4 servings.  This would also be good with quinoa cooked in a low sodium vegetable broth, yum!

Berries for Breakfast

According to new research by the American Academy of Neurology, eating bearing regularly might help reduce your risk for developing Parkinson’s disease.  Berries contain anthocyanins – flavonoids and antioxidants that are found in berries.

Berries are nutritious and low in calories. They are great sources of vitamin C and fiber.  Strawberries in particular add calcium, magnesium, folate, and potassium to the mix.

Can’t find fresh berries at your local grocer?  Next time opt for frozen berries.  They are picked then frozen immediately so they retain all their nutritious benefits.  Just be sure to find berries without any added sugar or syrup.

Enjoying Your Berries:

Top a bowl of berries with a dollop of non-fat plain Greek yogurt or light whipped topping and a sprinkle of chopped nuts (almonds, walnuts, pecans)

Add berries to your favorite cereal or oatmeal

Sprinkle berries on a salad

Combine frozen berries with low fat milk or soy milk to make a smoothie