Healthy Snacking!

{By Samantha Roose}

You wander around the kitchen wondering what you should eat...Your tummy’s rumbling.  And the next meal isn’t for another 2 hours!  What is healthy, enjoyable and will get me to the next meal?

Well, here’s a couple of recommendations and recipes…some not quite so healthy as others:

- 1 apple smeared with peanut butter or almond butter

- 1 banana smeared with peanut butter or almond butter

- Celery Sticks smeared with peanut butter or almond butter (can you tell I like nut butters???)

- A baby dill pickle rolled in a slice of ham lined with creamy cheese (this is one of my FAVORITES, but it’s not the healthiest option out there)

- A piece of lunch meat and a slice of cheese wrapped in lettuce (another of my favorites)

- Trail Mix

Trail Mix:

• ¼ C walnuts
• ¼ C peanuts
• ¼ C almonds
• ¼ C raisins
• ¼ C craisins (dried cranberries)
• ¼ C chocolate chips : D

Basically any combination of dried fruits and nuts in equal amounts.  Some other fun ideas: dried mango, dried papaya, dried pineapple!!!, sunflower seeds, cashews!!!...)  Have fun!  One caution though; get yourself a measuring cup (about ¼ C) and measure your portion or you might just eat the entire container!

- Veggies with Humus

Humus:

• 2 cans of chick peas/garbanzo beans (one drained, one slightly drained)
• 1/ C olive oil
• 4 cloves of garlic
• 1 tsp salt
• 1 T lemon juice
• 2/3 C sesame seeds

Everything in the blender with the rest of the ingredients and blend until sesame seeds are pureed and the consistency is even throughout. Feel free to play around with more lemon juice, more garlic, and or more sesame seeds for an extra zing!

Hopefully you can survive till your next meal and maybe even enjoy healthy snacking!!! 

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How to Eat Through the Holidays... Healthfully!

{by Rebecca Florio}

It’s that most wonderful time of year! A time where everywhere you go, you are met with chocolate bon-bons, candy canes and tin upon tin of Christmas cookies. What’s a healthy girl to do?

Get ready, we’re about to make a game plan for staying healthy during the holidays --- without losing a jolly spirit!

1. Plan Your Indulgences. I love the smells filling the air -- gingerbread cookies, pumpkin pie, and peppermint mochas. By no means should you feel deprived of special treats that only come once a year! Just be sure to indulge thoughtfully. Save your sweet tooth for your Mom’s signature sugar cookie and leave behind the packaged “unspecial” Chips A’hoy. When at a holiday get-together, choose the one dessert that most appeals to you or take mini “sampling” portions and then fill the rest of your plate with veggies and fruit. Indulging thoughtfully makes the treats you make room for so much more enjoyable!

2. Plan Your Workouts. Exercise is so important to maintaining a healthy attitude and lifestyle! But I know how hard it is to wake up after a night of cookies and cocoa and pull yourself from under warm toasty covers so you can run in the frigid cold. This is why planning your workouts ahead of time is so important. I usually work out five days a week, alternating between running and strength training and always before I go to bed, I set my alarm, write out my exercise plan and lay out my work-out clothes. When I wake up with a workout all ready and waiting for me, it is much harder to say no! I also find that starting the day with exercise sets the pace for making healthier choices all day.  

3. Plan Your Meals. Along with workouts, give veggies some extra love this Christmas season. With cookie bakes and parties abounding, focus your meals at home on packing as much nutritious foods in as possible. Think big salads, roasted vegetables, green smoothies, and stir-frys. Fill your purse with healthy snacks like granola bars and carrot sticks for a long day of Christmas shopping.

4. Plan to Contribute. Whenever I go to a Christmas party or dinner, I always offer to bring a dish. This way, I know that there will be at least one healthy option! Some of my favorite contributions are raw veggies with dip, fruit salad, pita chips with pumpkin dip, a big healthy salad, or cookies with a healthy twist. The hostess will be grateful for your help and I find most people appreciate a nutritious dish in a table of decadent ones! 

5. Plan to Enjoy. If you make some unhealthy choices this season, don’t fret. There will time to get back on track. Most important is to truly celebrate Christmas. We all know that Christmas isn’t really about the candy-canes and hot chocolate, so lets focus on loving our family and friends, making memories, and most of all, worshipping the Christ Child. May our hearts be filled with Him and the wonder of His birth.

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Swap in Some Healthy

{by Rebecca Florio}

When I first became more health-conscious and making changes to my diet, I assumed that my dessert days were over. It is a common belief that eating healthy means, “dieting” and that means cutting out sweets.

How un-fun. I quickly discovered that restriction is unhealthy and wellness means giving what body not only what it needs but also what it wants. True healthy changes will only last if they are balanced and can be incorporated into a realistic lifestyle.

For me, that means I needed to find a way to incorporate treats and sweets back into my life. And what I learned was that there are infinite ways to give favorite desserts a healthy makeover -- making nutritious swaps without losing any of the deliciousness.

Baking is now one of my favorite things to do. If you happen to stop by on one of my (rare) free afternoons, you’ll most likely find me in the kitchen surrounded by pans and bowls. But instead of margarine and white flour streaked across my apron, you’ll most likely find these ingredients:

~ Instead of sugar...use agave nectar. Refined sugar provides empty calories, contributes to tooth decay and cavities, and spikes insulin levels in your blood. In other words, the only thing going for it is it’s sweet taste. But you can have your cake and feel good about eating it too if you swap out 1 cup of processed stuff for ⅔ c. agave nectar. Agave is very low on the glycemic index which means it will not spike your blood sugar which spikes your hunger.

•    Honey and Maple syrup are delicious plant-based sweeteners that add rich flavor to baked goods. Honey is full of vitamins, minerals, and beneficial enzymes and antioxidants that actually help combat harmful bacteria in your body! Replace 1 c. sugar with ⅔ c. liquid sweetener.

•    Stevia. When I first tried healthy baking, I used a lot of Splenda to sub out sugar’s calories. Then I learned that Splenda is hardly a real food -- in fact, it contains many “hidden” chemicals and artificial substances. If you are looking for a calorie-free sugar substitute, try the plant-based liquid or powdered stevia.

~ Instead of butter...use olive oil, rich in unsaturated fats which don’t  clog your arteries and do help fight bad cholesterol in your blood. For baking, choose a lighter olive oil or experiment with grapseed oil or coconut oil.

•    Applesauce, pumpkin and plain low-fat yogurt are excellent 1:1 ratio substitutes for butter or oil. I have used both in muffins, breads, cakes, and cookies and been very pleased with the rich and moist results. You won’t miss the fat!

•     Peanut butter is high in fat, but like olive oil, it’s got all the good kinds plus tons of healthy proteins! If you are looking to add some energizing nutrients to your diet, sneak some nut butter into your cookies.

~ Instead of egg...make a flax egg! Mix 1T. ground flax seed with 3T water, let the mixture thicken for a few minutes, and voila! You have a faux “egg” out of a nutritional powerhouse. Flaxseeds contain essential omega-3 fatty acids which strengthen bones and protect against heart disease and cancers.

•    Mashed Banana is a superfood that can replace sugar, oil, or egg in most baking recipes. I love sneaking a serving of fruit into my desserts!

 

Instead of white flour...use whole wheat pastry flour which still has all the nutrition of whole grains intact. Whole grains are excellent providers of fiber and as well as antioxidants which protect against the cellular damage that promotes heart disease. But all of these health benefits are stripped away in the refining process of making white flour. Some people shy away from whole wheat flour in baking because it tends to be heavy and dense, which is why I use whole wheat pastry flour.  

•    There are so many whole grain flours to experiment with: buckwheat, oat, rice, millet flour.  Look beyond your standard all-purpose and you will be surprised by the variety of flavors (and nutrition!) you will find!

 Looking for a place to start baking nutritiously? Try a few of my favorite yummy treats:

• Apple Banana Bread
• Healthified Baked Doughnuts 
• My Favorite Buckwheat Granola 

One of my favorite parts of healthy baking is sharing the results with others. Most of the time, people are shocked to learn that those chocolate chip cookies were made with flax, almond flour, and wheat germ -- that is, if I tell them. Sometimes, it’s fun to just watch them “mmm” and “aaah” and smile sneakily to myself.

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Food in Season: Five Ways with Butternut Squash

{by Rebecca Florio}


One of my favorite things about living in Lancaster County, Pennsylvania is the abundance of farm stands that dot the windy roads through miles of cornfields and silos. I look for the appearance of asparagus in early spring like some wait for the newest movie to come into the theater. I literally squeal with delight when the first watermelons fill roadside carts. I am seriously contemplating creating a bumper sticker that reads “I Brake for Produce.”

 Eating locally and in season is one of the best ways to support farms in your community in producing safe and healthy foods. Filling your fridge with produce straight from the farm rather than fruits and vegetables that have endured the long factory processes of packing, shipping and sitting on the shelf means you will enjoy the freshest and most nutritious tastes.

Here we are, entering October, and transitioning into my favorite season of all -- autumn. With the crisp air, woolly sweaters, and bonfires, also come the lima beans, the brussel sprouts, the winter squash, and the pumpkin (Aside: I LOVE PUMPKIN! Seriously, it’s my favorite flavor/smell/color ever. Just had to say that).

A few weeks ago, my mom came home with a beautiful butternut squash and we both gushed over the first find of the season. Two days later, she came home with three more. Now I know my mom and I know when she likes a thing, she really likes it and if she had an affinity for butternut squash, someone better start cooking with it.

So cook I did. And still am. The season is just beginning and the squashes keep on coming. If you are wise, you’ll take advantage of it, brake for the nearest produce stands and try one of these five delicious healthy ways with butternut squash.

1. Roasted with apples and candied walnuts. Butternut squash has a natural sweetness and rich taste that is wonderfully enhanced by baking it with fruit. Cube the squash and apples, coat with a maple syrup-balsamic vinegar mixture, sprinkle with some cinnamon and bake at 400 degrees for about 40 minutes or until tender. Toss in walnuts pre-toasted in cinnamon sugar and serve warm. (Look for full recipe on my blog later this week)

2. Home Fry Style. This dish was one of those clean-out-the-veggie-drawer kind of lunches. I sauteed onions and peppers in a little bit of Earth Balance (or butter) and then threw in chopped butternut squash (think home-fry size) asparagus, garlic, and oregano. Delicious! 

3. Stuffed. If you cut butternut squash lengthwise (use a sharp knife!) and scoop out the seeds, you have a lovely hole to be filled with whatever stuffing you like. Try this one: Soften bread crumbs in vegetable broth, and mix with chopped nuts, raisins, onion, and rosemary. Pack into the hole and bake away in a 375 oven until the squash is soft.

4. Smoothie. Yes, that’s right, butternut squash makes an excellent smoothie ingredient. This is a great way to use up extra cooked squash. (and a great way to use up extra cooked squash!) Puree some squash in a blender and to 1 c. puree add ¾ c. milk, cinnamon, ginger, vanilla extract, spoonful of honey, and a handful of ice. Instant yum.

5. Soup. I’ll give you the full recipe for this one. It’s incredible -- autumn in a bowl. You must make it immediately!

Butternut, Carrot, and Nut Butter Soup

- 1 large butternut squash

- 4 large carrots, chopped

- 1 packet vegetable buillon

- 2 T. butter or Earth Balance

- ¼ c. unsweetened nut butter (I used sunflower seed butter which was amazing, but almond butter or peanut butter would work just as well).

- 3 c. vegetable broth

- 1 t. nutmeg

- 1 T. honey

- 1 t. salt

- ½ t. pepper

1) Preheat oven to 350F. Cut squash in quarters, scoop out and discard seeds. Place squash pieces flesh-side down on baking pans and roast for 1 hour or until soft. Remove and let cool.

2) Meanwhile, cover carrots and vegetable buillon with cold water  and boil until carrots are tender. Drain, but do not discard cooking water! Let carrots cool slightly and then puree in a food processor or blender.

3) When squash has cooled, scoop out flesh from skins and puree with ½ c. vegetable broth.

4) Melt butter in a large saucepan. Add pureed squash, carrots, and nut butter and stir to combine. Add vegetable broth, leftover carrot water, nutmeg, honey, salt and pepper. Simmer gently for about 20 minutes. If soup is too thick, thin with more broth.

photography credit: Rebecca Florio 

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"Cooking with a Grain of Quinoa"

{by Ellery Sadler}

Cooking is one of my favorite things to do (particularly after watching Julie and Julia). As my sisters will testify, I love sweets, talking in a Julie Child voice, pouring over cookbooks, and am a diehard Food Network fan! :) Yes, anything sweet makes me smile ...but I have made a few healthy meals as well and this quinoa salad (pronounced ‘KEY-nwa’)  is one of my favorites. I created this particular recipe this summer, mixing together some of my favorite ingredients into a refreshing chilled salad. It looks great, tastes amazing, and is healthy too!

Here’s why it's good for you: carbohydrates are one of the best sources of energy. Quinoa, native to Peru, is a great deliverer of complex carbs, amino acid, and the best source of complete protein from any whole grain. It has very little sugar and no gluten. Nutty in flavor, fluffy in texture, and very versatile, quinoa is a great grain to use in lots of different dishes.

So I hope you enjoy one of my more savory, healthy creations!

Chilled Quinoa Salad

Serves 6-8 as a side dish 4-6 as a meal  

1 ½ cups of quinoa

3 cups water

1 tsp. chicken stock

½ cup onion

3/4 cup of cucumber

½ cup of cherry tomatoes

½ -3/4 cup of crumbled goat cheese (substitute with feta or mozzarella if desired)

7-8  tablespoons balsamic vinegar or balsamic glaze

Salt and pepper to taste

Sauté quinoa in 2 tablespoons of oil in a skillet for about 3 minutes. Add three cups of water and 1 tsp. of chicken stock. Cover, turn onto medium heat, and let simmer for 15 minutes. The quinoa should be fluffy by the end of 15 minutes. There should not be any water left in pan. Take off the heat and let cool while you chop the veggies.  

Thinly slice onion and sauté for about 10 minutes in 3 tablespoons balsamic vinegar, until onions are caramelized and brown.  

Thinly slice cucumber into circles and then cut in half (it should look like a half moon shape) place in a medium size bowl with the rest of the balsamic vinegar and tomatoes. Toss gently. Stir in quinoa and crumbled goat cheese. Salt and pepper to taste. Garnish with fresh basil or chives. Eat right away, or chill until ready to serve. (This is a great dish for lunch the next day too.)

As Julia would say, Bon appetit!  

Ellery Sadler is sixteen-years-old, loves to laugh, write (she recently completed her second novel), cook, and hang out with her friends and wonderful sisters. She strives to be an 'inside-out girl' and live life to the fullest for the glory of God.

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