The Perfect Snack - Yogurt

What’s the perfect snack?  Yogurt!  Why?  Because yogurt has the ideal carbohydrate, protein and fat ratio for steady blood sugar control to keep you satisfied in between meals.  The carbohydrates also offer instant energy when you are experiencing mid-day energy slumps. Yogurt contains calcium which is needed for strong bones, but it's also needed to help blood vessels and muscles contract and expand, to send messages through the nervous system, and to secrete hormones and enzymes.

Limit sugar in your diet by opting for plain non-fat yogurt.  Then add your own fresh fruit to sweeten it up.  Cinnamon is also a great addition to yogurt.  Make a meal out of yogurt by adding granola and fruit.  My favorite yogurt combo is plain, non-fat Greek yogurt topped with ½ chopped banana, blueberries, and homemade unsweetened granola.

You can also use yogurt in place of mayonnaise and sour cream for dips and salad dressing.  Greek yogurt is the best choice because of the thick consistency and high protein content.

Truffle Popcorn

One of my very first blog posts discussed the health benefits of popcorn.  Popcorn makes a great snack because it’s low in calories and high in fiber. One cup of popcorn is only 30 calories.  Would you rather have potato chips?  Well for 30 calories, you could have two to three chips.  Which snack would you rather have?  Three cups of popcorn or a handful of potato chips?

Well I usually don’t eat my popcorn plain, but that is the way to go if you are concerned with sodium from salt and fat from butter.  So I was looking for a new way to flavor my popcorn without adding too much of the "bad" stuff.  I came across truffle popcorn at one of my favorite wineries, Chandon.  So I started experimenting at home and came up with this healthy recipe.

Stovetop Truffle Popcorn

Spray a large saucepan with a generous amount of no-calorie non-stick olive oil spray until the bottom of the pan is fully coated. 

Add popcorn kernels until the bottom of the pan is covered (about ½ cup).  Spray the kernels with some more non-stick spray. 

Turn the heat up on the stove to medium to high heat, place the pot over heat and put the lid on.  Stand close by because this only takes a few minutes.  Periodically lift the lid slightly to allow some heat to escape.  This may help the popcorn to pop quickly and completely.

Once you hear the first pop start shaking the pot to move the kernels around so they don’t burn. (I haven’t had them burn yet) 

Once popping stops, remove pot from heat and turn off the stove.  Meanwhile in a second pan melt one tablespoon of Smart Balance light buttery spread with flax with 2 teaspoons of white truffle oil. 

Pour over the popcorn and shake around in the pot to evenly distribute.  Sprinkle with salt and/or parmesean cheese. 

This recipe makes about 5 cups of popcorn.  Each cup contains only 50-60 calories. 


You can also use an air-popper to make the popcorn which doesn’t require any oil or spray then toss with the butter and truffle oil.

Last night my girlfriend, Heidi made some delicious popcorns on the stove top.

The first was cooked in a couple tablespoons of garlic infused olive oil and canola oil, red pepper flakes and minced garlic then after popped it was topped with chili oil and garlic salt.  This was spicy and delicious.  The minced garlic burned a little so next time we'd omit that.

The second batch was cooked in a couple tablespoons of garlic infused olive oil and porcini mushroom oil then topped with garlic salt.  It was so yummy. 

So get creative with your popcorn and opt for heart healthy oils instead of butter in your next batch.

Tasty Tip Day Three - Mangoes

Mangoes contain fiber and potassium as well as beta-carotene to protect eye sight and boost the immune system and polyphenols which protects our cells.

Buy frozen and add to yogurt or oatmeal or make a delicious dessert:  

Mango Sorbet - puree two cups of frozen mango, juice of four limes and two tablespoons of honey...ENJOY

Tasty Tip #2

How about a homemade healthy snack?  Try some hummus.  Cut up your favorite vegetables into sticks or use whole-wheat pita wedges, for dipping.  My favorite hummus dipper is carrots and cucumbers.  Bell peppers are also delicious.  Want a meat free sandwich?  Stuff a whole wheat pita with your favorite veggies and hummus.

These common ingredients in hummus offer numerous health benefits.

The chickpeas offer protein, fiber, and iron. 

The olive oil slows digestion which stabilizes blood sugars. 

Tahini contains unsaturated fat, is high in protein and is a
great source of calcium.

Garlic and lemon juice are filled with antioxidants that reduce oxidative stress in the body.  They also work to improve immune function and fight bacteria and viruses.

Here's an easy guilt-free hummus recipe

Ingredients

1 1⁄2 c cooked or canned chickpeas, rinsed

1⁄4 c nonfat plain yogurt

1 T chopped parsleyt

1 t minced garlic

1⁄4 t ground cumin

1⁄4 t ground cayenne pepper

1⁄4 c fresh-squeezed lemon juice

Instructions

In a food processor, combine the chickpeas, yogurt, parsley, garlic, cumin, cayenne pepper, and lemon juice. Process until well blended. Use immediately or refrigerate for up to 3 days. Serve with broccoli, jicama, celery, red and yellow peppers, raw green beans.

Spiced Red-Pepper Hummus

Ingredients

4 clv garlic, unpeeled

1⁄3 c fresh parsley leaves, packed

15 oz canned chickpeas (garbanzos), rinsed and drained

1 c jarred roasted red peppers, rinsed and drained

6   pitted oil-cured black olives

2 tbsp tahini

2 tbsp fresh lemon juice

1 tbsp mild cayenne pepper sauce, such as Frank's Red Hot or Texas Pete

Instructions

Place the garlic in a small dish (or custard cup). Add enough water to just cover the garlic (about 3 tablespoons). Cover the dish with plastic wrap and microwave for 1 minute at full power; discard water.

When cool enough to handle, squeeze the garlic into the food processor. Add parsley and process until chopped. Add chickpeas, red peppers, olives, tahini, lemon juice, and pepper sauce. Blend until smooth. Serve with pita triangles and raw vegetable sticks.

Tasty Tips

Did you know that sweet potatoes have more beta-carotene and vitamin C than carrots and more fiber than oat bran.  They are also a rich source of DHEA hormones which defends against aging.

Enjoy some mushrooms today in your morning omelet, mid-day salad or as your main meat-less entree for dinner because mushrooms boost immune health and are high in antioxidants.

Lean Mean and Green

Check out these 6 GREEN super foods for good health!

Kale – cancer fighting properties, chlorophyll, calcium, iron and vitamins A and C; 3 g of fiber and 4 g of protein per two cup serving

 Kiwi – magnesium and fiber and low in calories; twice as much vitamin C per serving as oranges and twice as much potassium than bananas

 Peas – anti-inflammatory and antioxidant properties; ½ cup has 5.5 g fiber and 5 g protein; frozen peas are delicious because they are picked fresh and frozen immediately to lock in nutrients, try snacking on frozen peas

Parsley – antioxidant with three times as much vitamin C as citrus, high in vitamin A, calcium, magnesium and iron, mild diuretic to help alleviate bloatingWatercress – cancer fighting food; more iron per serving than spinach and only 4 calories per cup
Pistachios – only 100 calories per 30 nuts; fiber, monounsaturated fatty acids that protect the heart; excellent source of vitamin E, B-complex vitamins, copper, manganese, potassium, calcium, zinc and selenium