Posts tagged ‘Healthy Alternative’

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February 4, 2012

Tackle a Healthy Super Bowl

According to the USDA, the Super Bowl is the second highest eating day of the year (behind Thanksgiving, of course). With all the booze, wings, pizza and snacks, I can’t say that I’m that surprised. So is it possible to be a healthy nosher while cheering on Manning (or Brady…boooo!)? Absolutely! Here are 10 quick tips toward a nutritious, diet-friendly game plan.

1. Fuel up with a light meal before your soiree.
2. Use and stick to one small plate for portion control.
3. Protein switcheroo…swap beef for leaner meats, beans and/or soy products.
4. Nix the chips. Get your crunch fix from veggies, Popchips, popcorn, baked pita slices, nuts, etc.
5. Alternate each alcoholic beverage with a tall glass of water.
6. Consider using whole wheat or lettuce wraps instead of buns/rolls.
7. Avoid high calorie juice or soda-based cocktails.
8. Go for the hummus, salsa and guacamole over creamy dressings/dips.
9. Use nutritious substitutes (like Greek yogurt, avocado, natural sugars, etc.) to lighten up your recipe.
10. Load your chili up with fresh vegetables and take a timeout on the cheese.

Who are you rooting for? 

Sprinkled with Love,
Lauren

Posted in Food for Thought | 2 Comments »

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June 14, 2011

Tuna Salad Roll-Ups

After a successful leg strength training routine yesterday morning, with a little cardio and abs thrown in here and there, I needed to refuel with an energizing lunch full of greens and protein. For some reason, the first thing that came to mind was tuna. I honestly don’t recall the last time I ate the smelly canned fish but it was all I could think about and I simply didn’t fight it. Instead of creating a fattening, mayonnaise-doused tuna salad sandwich, I decided to make a healthy alternative and ended up wrapping my salad creation in colorful swiss chard. It. Was. Delish.


Ingredients
4 large swiss chard leaves
1/2 of a small red onion, thinly sliced
2 cans of tuna fish (I used Bumble Bee’s Solid White Albacore Very Low Sodium in Water)
1 can of chickpeas
1/2 of a red bell pepper, grilled
1/4 cup chopped parsley
1/4 cup English cucumber, sliced and cut into quarters
Zest and juice of 1 lemon
1 tablespoon apple cider vinegar
3 tablespoons extra virgin olive oil
2 garlic cloves, minced

To start, place half of a red bell pepper on the grill until lightly browned.


While that cooks, combine the mix-ins for the dressing: apple cider vinegar, olive oil, lemon zest/juice and garlic. Whisk together and set aside.


Time to cut and combine the ingredients! Thinly slice the red onions and chop the parsley. Open and drain both cans of tuna, as well as the chickpeas. (Rinse and dry the chickpeas before pouring in.)

Cut cucumber slices into fourths for bite-sized chunks!

Finely chop up half of the cooked bell pepper after removing it from the grill and add to the salad. Julienne the rest into strips to place inside the wraps. Drizzle the ingredients with the dressing and mix it all up! 


Now for the wrap portion. After rinsing and drying the swiss chard, add strips of the roasted red pepper to the middle of the leaves. The bell pepper provides great flavor, not to mention adds to the contrast of colors. I could not stop admiring the beautiful array of brights!

Last, but certainly not least, add a generous helping of salad and roll it all up! Use toothpicks to hold it all in place.


Mmm, there you have it! The perfect, energizing lunch I was looking for. By skipping on the bread and mayo, you reduce carbs and fat content, amping the entire recipe up with the nutritional value offered by the veggies, beans and fish. Special thanks to my dad for helping me with the pretty presentation and three helpful recipes (found here, here and here), in which I used as a jumping off point. This is definitely a recipe I will be making often this summer.
Have you had a random craving lately you’d like to share?

Sprinkled with Love,
Lauren

Posted in Dinner, Lunch, Side Dish, Snack | 7 Comments »

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May 24, 2011

Favorite Things, Round 2

After a seven hour shift on my feet, followed by a decent workout, I am pooped and turning in early. Don’t ya just love being in bed by 10 PM on a Monday evening? I know I do. Macbook + online shopping + Adele’s 21 CD (which has been blasting on repeat the last two weeks) = ideal. Woop, woop…am I one wild and crazy 21-year-old or what? Anyway, I have some new, favorite food obsessions I would like to share with you, all in which are pictured below. Not the most fun or intriguing of posts, but a necessary one to hopefully perk up some of your taste buds!

Bartlett pear slices with almond butter…a favorite snack of mine, which I picked up on thanks to a friend of mine (Amy). Take your morning toast up a notch by adding on this delightful combination (with a drizzle of honey or agave nectar). Can I hear an AMEN?

AVOCADOS ARE FINALLY REALLY IN SEASON! In other words, I’ve been avocado-happy, topping everything and anything with this glorious fruit…or is it a vegetable? Regardless, I love ‘em, especially on my scrambled eggs in the morning. The past few I picked up from my local Stop & Shop have been flawless and divine.

You can’t go wrong with a humongous salad. Top it with avocado, tofu cubes, an assortment of fresh, colorful veggies, sesame seeds and a large dollop of hummus? Even better. Clean meal for a clean eatin’ gal. I’ll take it any day.

Here’s one of my favorite evening snacks when I’m plopped in front of the television, feeling the need to graze and craving something both salty and sweet: savory popcorn, popped on the stove. Making it yourself on the stovetop is a healthier alternative to sodium-filled, overly buttery microwavable bags, plus a lot tastier and versatile (you can mix in your favorite spices for a whole new take on this classic snack). Did I mention low-cal? Um, yes please? I’ve been making mine in extra virgin olive oil and seasoning with cinnamon with a quick drizzle of agave nectar for a sweet, dessert-like snack. Surprisingly very filling, might I add!

Although I would have loved to have had the opportunity to live in NYC this summer, being home has suited me well. Having home-cooked meals prepared for me has added to the overall appeal, I’m not going to lie. Cooking breakfast, lunch and dinner for yourself day in and day out as an off-campus student can be taxing after a while! My father made the baked salmon pictured above for dinner last night with a side of corn on the cob and fiddleheads (below). Just a little bit of olive oil, sliced green peppers, parsley, onion and lemon made for pure perfection. I likey.

I had never tried fiddleheads before last night but can officially call myself a fan. My dad simply sautéed them in a little bit of olive oil, garlic and shallots. Yum, yum, yum! Welp, there ya have it. My recent favorite foodie trends I can’t get enough of the past few weeks.
What have you been loving lately?

Sprinkled with Love,
Lauren

Posted in Dinner, Food for Thought, Random, Reviews, Snack | 1 Comment »

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February 4, 2011

Foodie Fact Friday: Super Bowl Edition

Beer, chicken wings, nachos, pigs in a blanket…the Super Bowl has turned into a tradition focused more on binge eating and drinking than watching the actual game. No matter where you end up plopped in front of a television, there will undoubtedly be a buffet of junk food, calories and fat. Just because the guys on your flat screen are running around and sweating doesn’t mean you can gorge yourself! Try noshing on some of my healthy-alternatives below, all previous posts of mine (a little walk down memory lane).

Kiwi Salsa

Black Bean and Corn Salad/Salsa

Crispy Roasted Chickpeas

Hummus

Turkey, Brie and Apple Sandwich

Turkey Chili

Gingery Turkey & Cucumber Pitas w/ Ramen Noodle Salad

No Bake Cookies

For more ideas and healthy recipes check out FitSugar.com or EatingWell.com. Have fun this weekend! Let’s go Giants! …oh wait, they were awful this year. Fail.

Sprinkled with Love,
Lauren


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January 31, 2011

Mashed Cauliflower

Watch out mashed potatoes! You may have just been ousted as my favorite comfort food for a healthier alternative: mashed cauliflower. I was hesitant at first but ever since I made roasted cauliflower (seen here), I can’t get enough of this vegetable and had to give this concept a go. My recipe is easy, light and oh-so delicious. You must try it to accompany a chicken or fish meal!

Ingredients
1 medium head of cauliflower
3 cloves garlic, minced
1/4 cup soy milk
1/2 small lemon, juiced
Paprika, salt and ground pepper to taste

Steam the cauliflower florets until soft.

Place cauliflower, minced garlic and milk into food processor. Purée.

Place into casserole dish and sprinkle with paprika, freshly ground pepper and salt. Squeeze juice from half of a lemon for more flavor. Bake in 400°F until bubbly. Want more of a crispy top? Add a thin layer of whole-wheat breadcrumbs and your favorite low-fat shredded cheese. Bon appetit!

Sprinkled with Love,
Lauren

Posted in Side Dish | 6 Comments »

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January 6, 2011

Whole-Wheat Margherita Pizza

Whether you prefer thick crust or thin brick oven style, pizza is an universal comfort food everyone loves and craves. It is simply good for the soul! Instead of caving in to a greasy take-out slice last night, I decided to create my own healthy pie by combining a few different recipes and piling on the veggies. No need to feel guilty nor break your New Year resolutions just yet. This low-fat recipe allows you to go for seconds without remorse. Win, win!

Eating Well’s Whole-Wheat Dough
Ingredients
(Yields 1 lb.)
1 cup whole-wheat flour
1 cup all-purpose flour
1 package quick-rising yeast (2 1/4 teaspoons)
1 teaspoon salt
1/2 teaspoon sugar OR I substituted 1 teaspoon honey
3/4 cup hot water
1 tablespoon extra-virgin olive oil
Flaxseeds (My healthy addition, optional)


Sprinkled with Love’s Margherita Pizza
Ingredients
3 large tomatoes
1/2 yellow summer squash
1/2 zucchini
7 oz. bag of Kraft Mozzarella Fat Free Shredded Cheese
2 garlic cloves
Extra-virgin olive oil (1/2 teaspoon to brush on crust, 1 tablespoon to top pizza)
1 tablespoon balsamic vinegar
1 cup thinly sliced fresh basil
1/8 teaspoon salt
1/8 teaspoon black pepper

Begin by preheating the oven to 400°F. Let’s start with the dough: Combine whole-wheat flour, all-purpose flour, yeast, salt and honey. Mix together with food processor or mixer (I am a poor college kid so used a hand mixer…) Combine hot water and oil in a measuring cup and gradually pour into the mixture, with the motor running. If it is too dry, add one to two tablespoons of water.

Transfer the dough onto a floured surface and knead into a ball. Coat a sheet of plastic wrap with cooking spray and place spray-side down over the dough. Let rest for 20 minutes before rolling.

Roll the dough out to desired thickness. I personally like mine thin! Place dough on pizza stone or baking sheet and sprinkle with flaxseeds. Pop it in the oven for 8 minutes before topping it!

To save time, while your pie crust is baking, prepare the balsamic vinegar/olive oil (whisk together) and salt/pepper. Chop garlic and basil, as well.

Slice up your desired toppings and basil. I added the zucchini and summer squash for color! Once the crust is done, drizzle olive oil and sprinkle the garlic over the flaxseeds. Arrange tomato, zucchini and squash slices leaving 1/2 inch border.

To finish it off, add the cheese! Bake for 12 minutes or until the cheese has fully melted. Once done, sprinkle pizza evenly with salt, pepper and sliced basil. Drizzle the vinegar mixture evenly over the pizza.

It doesn’t get much better than that! Absolutely scrumptious.

Sprinkled with Love,
Lauren

Posted in Dinner | 5 Comments »

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November 16, 2010

Healthy Alternative to Swiss Miss

Nothing hits the spot better after a long, chilly day than a hot cup of cocoa. I usually am lazy and throw a packet of Swiss Miss into a microwaved mug of water, yet last night I decided to distract myself from my huge presentation I have today (hence why I’m blogging right now rather than practicing…oops?) to look into homemade hot chocolate. What did I learn? Hot Chocolate from scratch is quick, easy and a whole lot healthier. You don’t get the stomach ache after from the mass amounts of sugar (16 g. per Swiss Miss packet without the fun little marshmallows, mind you) yet it curves that decant, chocolate craving and warms you up from the inside out!


Sprinkled with Love’s Homemade Hot Cocoa
(ditch the cal’s and sugar!)
1 cup of Silk Soy Milk (Light Vanilla for the creamy taste without the calories)
1 tbsp water
1 tbsp cocoa powder
¼ tsp. vanilla or almond extract
Dash of salt and Splenda (to taste…I don’t like things too sweet)
Pinch of cinnamon, nutmeg and pumpkin pie spice for a festive flair!

If I had an espresso machine I’d totally throw a shot in there to get some caffeine, but I made do with what I had. A lot of recipes I saw sprinkled brown sugar or chocolate chips (even drizzled chocolate sauce) in there…although that doesn’t really follow my almost-no-sugar policy, add it in there if you see fit! Cocoa is really good for you actually, some articles I read said it has more antioxidants (almost 3x) than green tea! Check this link out for more fun facts and information on cocoa’s health benefits (fights cancer, heart disease and aging? Who would have thought!?) Cocoa is a natural appetite-suppressant and contains “beauty” minerals that promote healthy, glowing skin, strong nails and hair, among other things…so, moral of the story, drink up!

Sprinkled with Love,
Lauren

Posted in Food for Thought, Random, Snack | 6 Comments »

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October 27, 2010

Boo!

To prepare for our Trick-or-Treaters this weekend, Taylor and I decided to carve some pumpkins for our front stoop. I’ll let you guess who created which one. (Hint: Taylor is in the art school, a Communication Design major to be exact…I wish I was as talented.) She also blogged about our festivities. Check it out: A Cup of T! Anyway, it was a bit weird not to be carving pumpkins with my family this year, so to keep with my dad’s Halloween tradition, I decided to make pumpkin seeds! Pumpkin seeds are a great source of protein, zinc and fiber so be sure to eat them while you have the opportunity this fall! Interested in more nutritional facts? Here’s a great article I found. Instead of wasting all the messy pumpkin pulp, I wanted to experiment with pumpkin butter, and did so in a healthy manner successfully!

After separating the seeds from the slimy pumpkin mush, spread them across a baking sheet and season with your favorite spices! My mom is from Baltimore, so my family always sprinkles Old Bay on them. I didn’t have any, so just lightly dusted the seeds with kosher salt.

After popping them in the oven at 300°F (bake for 45 minutes,) I got to work on my pumpkin butter, using a SkinnyTaste.com recipe!

Ingredients:
3 1/2 cups pumpkin puree, or 1 (29 ounce) can (not pumpkin pie filling)
2 tsp vanilla extract
3/4 cup apple cider or juice
1 cup packed brown sugar
2-3 cinnamon sticks
1-2 tsp pumpkin pie spice (to taste)

Start by pureeing 3 1/2 cups pumpkin.

Combine all the ingredients in a large saucepan.

Stir mixture well and bring to a broil.

Thicken by lowering heat and simmering for 35 minutes.

Spread on toast, stir into yogurt or top your pancakes! You can also use pumpkin butter in bread or smoothie recipes. It is a healthy alternative to curve your pumpkin pie craving!

Have a happy and safe Halloween!

Sprinkled with Love,
Lauren

Posted in Food for Thought, Snack | 3 Comments »

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