Archive | April, 2011

Going Green

28 Apr

Edamame & Tofu Hummus 

 

Soy Bean & Tofu Hummus

 

Grocery List:

Approximately 2 cups frozen Edamame (Soy Beans)

1/2 a block of soft tofu

2-3 garlic cloves

1-2 lemons, zested and juiced

1 tablespoon ground coriander

1 teaspoon ground cumin

Salt

Pepper

Olive oil

Water

Fresh Parsley (optional)

Boil the soy beans for about 10 minutes or until tender to the tooth.  You want the soy beans to be fully cooked, otherwise the consistency of your hummus will not be as smooth as it should be.  Once the soy beans are cooked, drain them and toss them into your food processor.  If you do not have a food processor, a blender works just as well.  Add the garlic, tofu, salt, pepper, cumin, coriander and lemon zest and juice to the food processor and begin to pulse.  Slowly stream in the olive oil just until you see the ingredients begin to smooth together.  This is where the water comes in.  If you solely use olive oil to level the consistency, it will throw the flavor of the hummus off; instead, I use water to reach the desired texture.  Taste your hummus before spooning it out of the food processor to make sure it is seasoned properly. 

Hummus has always been a great snack choice, but I thought, how can I make this better?  Soy beans are a wonder legume, with more fiber in a 1/2 cup than 4 slices of whole wheat bread, as much protein as carbohydrates and as much iron as a 4-ounce chicken breast, which is a lot for a plant food.  According to studies, soy beans may help reduce kidney and liver damage in people with diabetes.  Soy beans also help lower LDL, which is the “bad” cholesterol and raise HDL, the “good” cholesterol.  Considering soy beans are similar to garbanzo beans in texture, they work perfectly in making hummus.  The tofu in this recipe is used to create the smooth consistency we are used to in a hummus dip.  Since tofu is also known as soybean curd, made by coagulated soy milk pressed into blocks, it makes a perfect match paired with soy beans.  The recipe I have above is the basis for a simple, straight-forward hummus, but as always, I encourage creativity and this is the perfect platform. 

If you like jalepeño and cilantro hummus, cut and seed a couple of jalepeños, place them on a baking sheet drizzled with olive oil, salt and pepper, then bake at 400° for about 10 minutes or until soft.  Add them to the food processor with the cilantro, but instead of using lemon juice, use lime juice to keep in theme with the flavors. 
If you are a fan of roasted red pepper hummus, coat red peppers in olive oil, salt and pepper and bake at 400° until soft.  When you take the charred peppers out of the oven, place them in a bowl, cover with plastic wrap and let them sit for about 10 minutes.  The steam will make it easy for you to remove the skins.
Another great option is a roasted eggplant and garlic hummus.  The same rules apply, roast at a high temperature for a short amount of time. 

Of course, no hummus can be complete without something to dip.   I like to bake my own pita chips which I season differently each time depending on my hummus flavor.  I prefer when the pita is done simply: tossed in olive oil and sprinkled with sea salt.  Place them on a baking sheet until golden and crispy.  For a healthier option, whole wheat pita is also conveniently available at all grocery stores.

  Soy Bean & Tofu Hummus

 

AU REVOIR!
xox TRP 

© 2011 Xristina Miros

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Eat This, NOT That!

7 Apr

 

 

 

 

WORST SUPERMARKET FOODS 
 
 
  
 

Almost nobody likes food shopping, right?  Well, I may be part of a sick and twisted, food devotee minority, who get a thrill from filling their shopping carts with gourmet eats.  The end result, however, does not come without spending precious time wandering the aisles while dissecting various nutritional claims and complicated price schemes.  Even worse than that are the artfully clever packaging techniques and marketing terms like “Part of a Well-Balanced Diet” and “Loaded with 9 Essential Nutrients” that will plump your waistline and shrink your wallet.  There are ways of course to avoid the draining undertaking that comes with dull supermarket visits; for one, making a grocery list can help keep you on track when it comes to getting only what you absolutely need, not the chocolate cake so obviously mocking you from across the way.  Another “trick” is sticking solely to the perimeter of the grocery store; there you will find your fruits, vegetables, meats, all things that you should be buying while steering clear of the center aisles that consist of processed, packaged foods which require little or no effort from the consumer.  Unfortunately, these tactics may not come easily to most, whether it does not fit their budget or lifestyle; luckily, I can lead you away from the worst offenders, and toward the shelves of nutritional safety thanks to a recent research study, Eat This, Not That!

 

 1. Worst Energy Drink

Vault Red Blitz
290 calories
78 g sugars

FACT: If you are used to drinking black coffee every morning, and you switch to this bottle of Vault, you will gain more than 5 pounds of body fat in the first two months on your normal diet.  An 8-ounce cup of coffee contains more caffeine anyway, so stick to your coffee routine. 

Try this instead:

Rockstar Recovery
20 calories
2 g sugars

Green tea is another caffeine-packed beverage and has more health benefits than any energy drink or coffee.

2. Worst Ice Cream

Haagen-Daz Chocolate Peanut Butter (1/2 cup)
360 calories
24 g fat (11 g saturated)
24 g sugars

Eat two scoops and you have just consumed more calories than a McDonald’s McDouble with small fries and more saturated fat than you should ever consume in an entire day.

Try this instead:

Haagen-Daz Dark Chocolate (1/2 cup)
160 calories
17 g fat (10 g saturated)
16 g sugars

Go for the Dark Chocolate.  You will consume 1/2 the calories and 1/3 less sugar. 

3. Worst Packaged Side Dish

Pasta Roni Fettucine Alfredo (1 cup)
450 calories
24 g fat (7 g saturated, 3.5 g trans)
1,050 mg sodium
44 g carbohydrates

Alfredo always proves to be a belt-busting option but this has as much sodium as three orders of  McDonald’s fries!

Try this instead:

Pasta Roni Tomato Parmesan (1 cup)
270 calories
9 g fat (3 g saturated, 1 g trans)
840 mg sodium
40 g carbohydrates

FACT:  Traditionally in Italy, alfredo sauce is simply pasta with melted butter, parmigiano and cracked black pepper.  No heavy cream here.  Try this simple version next time you are craving fettucine alfredo.

4. Worst Yogurt

Stonyfield Whole Milk Chocolate Underground (1 container)
220 calories
5 g fat (3 g saturated)
36 g sugars

* More sugar than Ben & Jerry’s most luxurious scoop.

Try this instead:

Dannon Light & Fit Strawberry (6 ounce cup)
80 calories
0 g fat
11 g sugars

This shows that you do not have to settle on plain yogurt when you can have a variety, like strawberry or blueberry.  Yes, 11 grams is still a lot of sugar for an individual serving of yogurt.  The varieties in the stores are ridiculously packed with sugar.  This brand has the least amount of sugar unless you are going to eat plain yogurt, which I recommend.  Plain Greek yogurt is your best bet with usually around 5 grams of sugar (still a good amount of sugar).  Add your own fresh fruit to the yogurt.

5. Worst “Kids” Entrée

Kid Cuisine All American Fried Chicken (1 package)
540 calories
24 g fat (6 g saturated)
750 mg sodium

Try this instead:

Kid Cuisine Dip and Dunk Toasted Ravioli (1 package)
320 calories
7 g fat (3 g saturated)
290 mg sodium

The ravioli option has 220 fewer calories and half the saturated fat for your little one.  If your little one insists on having fried chicken, I have a simple, delicious and healthy alternative for you to try: take boneless, skinless chicken breast and cut them into tenders; they also sell chicken breasts already cut into tenders to save time.  Coat the chicken with plain yogurt being careful not to drown the things!  The yogurt here acts as a binder instead of using flour and eggs.  Next, coat the tenders in breadcrumbs.  I encourage creativity when seasoning the breadcrumbs to keep the flavors new and exciting for children.  Place the chicken on a baking sheet and bake until golden brown. 
* For a simple dipping sauce use the plain yogurt as a base; the yogurt can take on any flavors just as if you were using mayonnaise or sour cream, but with a lot less fat.  I am NOT at all a fan of mayonnaise or sour cream (eww) so I like to use Greek yogurt as a replacement for the two in any recipe.  If you are a mayonnaise person, try making it yourself, it is so easy and I promise you won’t want the stuff in the jar ever again.  All you need is an egg yolk, fresh squeezed lemon juice, white wine vinegar and some oil.  Whisk the ingredients together, season with salt and a pinch of sugar.

6.  Worst Frozen Pizza
790 calories
36 g fat (14 g saturated)
1,460 mg sodium

DiGiorno Traditional Crust Supreme Pizza (1 pizza)

This pizza has more calories than Taco Bell’s Half Pound Cheesy Potato Burrito WITH Cinnamon Twists on the side.  A calorie load like this will probably make you feel drowsy the second half of the day.  Better to downsize your meal and preserve your energy and waistline. 

Try this instead:

DiGiorno Flatbread Melts Chicken Parmesan (1 package)
380 calories
14 g fat (7 g saturated)
750 mg sodium

For an even healthier option, use a whole wheat pita as your crust, spoon on some tomato sauce and top with cheese.  Bake until the cheese is melted.  When I make this version of a quick pizza, I like to add different toppings like vegetables or fresh basil.

7.  Worst Frozen “Healthy” Entrée

Healthy Choice Complete Meals
Sweet & Sour Chicken (1 serving)
420 calories
9 g fat (2 g saturated)
480 mg sodium
25 g sugars

This meal has more sugar than a Reese’s-flavored Klondike Bar making this more like dessert than dinner. 

Try this instead:

Healthy Choice Complete Meals Oven Roasted Chicken(1 serving)
250 calories
5 g fat (1 g saturated)
540 mg sodium
10 g sugars

The Roasted Chicken has less than 1/2 the sugar and 40 percent fewer calories.  If you’re too busy to cook your own chicken, buy a rotisserie chicken; they are available at most supermarkets and allow for culinary freedom and creativity.  I incorporate these chickens into dishes all the time; they are my go-to for a lazy day. 

* Rotisserie is one of the oldest and healthiest forms of cooking.
    (without the skin of course)

Next time you make a visit to the supermarket, consider replacing some of your pantry goods with more health conscious choices.  Make small adjustments; for example, instead of opening a box of cheese-flavored powder and adding butter, try making your own alfredo just as easily with a lot less sodium.  Also, do your best to avoid filling your cart with anything that claims to be “low-fat” or “diet” and anything that claims to have “1/2 the sugar” because although it really does have half the sugar, it is just replaced with artificial sweeteners that are ultimately worse for your body; that being said, go all in or don’t eat it at all.  Understanding this post can be summed up in the preceding sentence and in the next fact I am going to share with you.  Did you know, regular bacon is actually better for you than turkey bacon?   See, it is not about dieting or making serious sacrifices, which I have NEVER done, it is just to show that you can eat almost anything you want (in moderation) without the consequences; those being health issues and well, let’s face it, overall appearance.  You do, however, have to be a smart consumer and be willing to do a little work yourself once in a while.  These healthier options are all super simple and come with enormous satisfaction.  They taste better and are better for you!

xoxo The Refined Palate
© 2011 Xristina Miros

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