Buckle your seat belt because I’m about to give you some truly amazing reasons to add green tea to your daily routine. I was reading up on some of the health benefits of green tea when I came across an article at one of my favorite websites - World’s Healthiest Foods. Before I direct you to their site for all the details, let me give you some of the truly amazing highlights of daily adding 2 cups of green tea.
22% less likely to develop breast cancer
62% less likely to die from a stroke
lowers LDL cholesterol, triglycerides, and lipid peroxides
46% less likely to develop high blood pressure or hypertension
fights cancer cells at the genetic level
up to 50% less likely to develop prostate cancer
46% lower risk of ovarian cancer
56% less likely to die of ovarian cancer if drinking green tea after diagnosed
hinders tumor growth
helps prevent cancer cells from growing, moving, and replicating
improves insulin sensitivity in type 2 diabetes
protects kidneys and liver
improves bone density and protects against osteoporosis
promotes fat loss - specifically visceral fat (76% decrease in 16 weeks!)
increases endurance for exercise by 24%
protects against Parkinson’s, Alzheimer’s, and other neurodegenerative diseases
When you think “healthy peanut butter”, be honest, do you think of a gritty, unappealing mass that will tear bread if you attempt to spread it? You’re not alone. Let me point you to a couple of really great tasting, healthy peanut butters so you don’t have to compromise the flavor or texture you love.
My first favorite is from Trader Joe’s (Think of them as the Aldi’s of Whole Foods - their own brands, lower prices, great tasting healthy food, with a helpful staff.). Trader Joe’s Roasted, Salted Peanut Butter has the smooth creaminess and flavor of any kid-friendly “Jiff-type” peanut butter. Its very delicious and only about $1.79 for the regular 16 oz. jar. Another one that I just tried that has the same consistency, delicious taste, and a similar low price is Kroger’s Natural Creamy Peanut Butter.
My next favorite is a little more pricey, but I bring a jar home whenever I go to Trader Joe’s. It is their Valencia Peanut Butter with Roasted Flaxseeeds. It is about $4.99 for the 16 oz. jar. But, holy cow, I’ve never tasted anything like it. I buy the crunchy, salted one. They have all their varieties in unsalted, if you prefer. I also splurge on their Almond Butter. It is also about $4.99 for the 16 oz. jar. I buy the raw, salted variety. It does have a little texture, but is very soft and spreadable and really delicious. Its really a great deal because most almond butter is $12.00-$15.00 a jar. But, back to peanut butter.
My next favorite is available at Publix, Kroger, and Walmart. Its Smuckers Natural Peanut Butter. I buy the creamy, salted variety. This one does have a little texture, but is still very spreadable (and its very far from gritty). I have seen it as high at $3.16 and as low as $2.23, depending on the store.
All of these are appealing to me because when looking for a healthy peanut butter, I want:
just peanuts (with the peanut oil) and salt (no hydrogenated oils added)
flavorful peanut taste (not the taste of other oils and sugars)
creamy and spreadable texture (not gritty and dry)
reasonable price (I have a large family and live on a budget)
And to get all of those, I don’t mind the monthly trip to Trader Joe’s to stock up (on peanut butter and other things), or the minute or two it takes me to stir peanut butter to recombine the oil that first time before I stick it in the refrigerator (I think of it as exercise). But if the stirring bothers you, go here to buy a lid with a built in crank and paddle (designed to screw onto natural peanut butter jars). Then you could even have a child stir it without making a mess.
*Special photo thanks to Crystala at Stock.xchng
P.S. After putting up this post, a reader contacted me and suggested I try the Publix brand natural peanut butter. So I tried their crunchy variety and thought it was delicious. Its ingredients are simply peanuts and salt. I’m sure there are many other natural peanut butters out there that are delicious and won’t break the bank, so get brave and try some. Thanks for the suggestion!
I have several friends who have removed gluten from their diets. I cannot imagine how difficult it is to eat a variety of healthy grains, breads, and cereals when gluten is excluded. So, I was very excited when my friends at U.S. Mills Company sent me samples of their new Erewhon brand (prounounced Air-wahn) gluten-free cereals. I thought I’d pass along my thoughts.
The Cocoa Crispy Brown Rice was the first one opened at my house. If you have kids, you can relate. Even our child who would choose white puffy bread over whole wheat really enjoyed it. She said that it was not Cocoa Krispies, but it was still really good. She’s eaten it every morning since then - I guess that says it all. If you read the box, you’ll see that its made by toasting the actual grain of brown rice and uses all organic, natural ingredients. Tastes good and is good for you - my favorite combo.
The cereal I tried first was the Strawberry Crisp. It’s brown rice and corn flakes with bits of real strawberries. The flakes stayed crisp and the strawberries rehydrated in the the milk and actually tasted like fresh diced strawberries. The cereal is “lightly sweetened” and with a few slices of banana, it was just perfect for me without any added sweetener.
Finally, I tried the Corn Flakes. Now if you eat gluten-free, you may already eat pounds of corn flakes. I still think these are worth your time to try. First let me help you remember how simple an ingredient list on the side of a box can look - organic milled corn, and sea salt. Think of these corn flakes as a blank canvas that you get to complete each day to fit the mood you are in. I can easily envision a different fruit, nut, or sweetener for every day of the week. And I would most certainly make the recipe on the box for Crisp Macaroons and eat those for breakfast on the go! I think these flakes would make a fantastic topping for oven baked chicken or a Mexican casserole, crushed and lightly sprayed with butter flavored canola spray to make them brown and toasty.
And even if you don’t need gluten-free, they are delicious and so are the wide variety of whole grain, natural, and organic products from U.S. Mills.
I was talking with a friend the other day who was wondering if expensive means better in the kitchen. My answer - sometimes. Hobart and KitchenAid mixers are great, but a small Sunbeam hand-held has served me well for years. Here are a few of my favorite things to use in the kitchen:
Stainless steel knives. I am currently using a 5-knife set from Ikea for $12.00 that I got on vacation. (They are on the web and ship to you, in case you’re interested…) I like the ones that have some texture at the blade so that what you are cutting doesn’t stick to the blade.
A cutting board that is dishwasher safe. I use a heavy plastic one that has a lip to retain juices. They say plastic and wood do not dull knives as much as glass or marble. But most wood ones can’t go in the dishwasher - a very easy way to kill bacteria.
Walmart or Old Time Pottery non-stick pans. I buy one of the cheaper non-stick pans and then only use plastic or wooden utensils for cooking and serving and a soft cloth for washing and drying. I replace it every 4-5 years when it begins to let foods stick. For me it works just as well as a pan that costs twice as much and may or may not last twice as long.
Flexible rubber type muffin cups. Easy, nonstick, dishwasher safe - worth the investment.
Pampered Chef Baking Stones. I use mine all the time to bake bread, pizzas, biscuits, cookies, or anything you would use a baking sheet for. It keeps food from sticking or burning, keeps it hot when brought to the table (down to the last slice of pizza), and is simple to clean.
A good, heavy stock pot. I use a Revere Ware copper-bottomed one. Mine was a wedding gift, but you can find them at yard sales or estate sales.
My great-grandmothers cast iron dutch oven and cornbread skillet. A winter stew or chicken noodle soup simmered all day in an iron pot with a side of healthy cornbread is amazing. Ask your grandma if she still uses hers, or watch yard sales or estate sales for iron cookware. To avoid rust, wash by hand with soap and water immediately after use and towel dry.
Gadgets like a panini maker, waffle iron, crock pot, roasting pan, programmable coffee maker, food processor, etc. I usually research online customer reviews and prices of different brands and then ask for the one I want for a Christmas or birthday gift.
Stainless steel kitchen scissors from Walmart or Big Lots. I snip things like green onions over top of a salad or tomatoes still in their can to better disguise them before dumping them into a soup. I also use them to trim things like stew beef. I can take it straight from the package, snip it into a pot as I trim any fat, and then stick the scissors straight into the dishwasher - no mess. I also snip boneless, skinless chicken breasts or tenders the same way - straight from package to crockpot in perfect bite-sized pieces.
Stainless steel box grater. I grate hard-boiled eggs, potatoes, cheese, cinnamon or nutmeg, chocolate, etc. I think it even works better than most of the fancy hand held parmesan graters.
Rectangular baking dish. I use a glass one that comes with a snap on rubber lid, an insulated bag with handles, and hot and cold packs that slide under or over the dish. To me, it fits every occasion and cleans up easily in the dishwasher and never rusts.
I’m sure I’ll think of more things later and be surprised that I didn’t mention them. Maybe I’ll add them later. Or maybe you’ll tell me your favorites and why.
I’m always looking for healthy products to enjoy and recommend. Yogurt, like many foods, can be very healthy or just another sugar laden dessert in disguise. It is surprising to realize that some yogurts have as much sugar as a serving of Frosted Flakes cereal, a Pepsi, or a Snickers bar with very little live cultures to benefit your digestion. For a closer look at yogurt and a comparison of some name brands, read ‘Getting a little culture - yogurt - Brand Name Comparison’.
Stonyfield Farms, on the other hand, has always had high quality organic products with lots of live cultures and plenty of flavors to pick from. Recently, I did some sampling of and a post about delicious Chobani Greek yogurt which is much thicker than regular yogurt because most of the whey is drained off.
The folks at Stonyfield Farms, who I also mentioned in that post, thought their product, Oikos - organic Greek yogurt, was also very good and sent me coupons for their 4 flavors to see if I agreed. I redeemed the coupons and held a “yogurt tasting” with a friend and Greek yogurt connoisseur.
Initially, my favorite thing about the plain variety was the ingredient list. First, it lists cultured pasteurized organic nonfat milk and second, it names five live cultures. That’s it. Imagine that, yogurt made only from milk and cultures. Simple and delicious. The plain variety would make a great substitute for sour cream as a topping, or to make a ranch type salad dressing. I thought it would make a great dip like cucumber and dill, artichoke and parmesan, or smoked salmon. It was delicious mixed with a little feta and herbs, spread on a pita, and topped with sliced olives.
I also tried their flavors - vanilla, blueberry, and honey. They all had a fantastic flavor and would be great as a snack or as a topping for fruit or cereal. The vanilla was not overly sweet which I appreciated. It would be perfect as a layer in a parfait of strawberries, blueberries, and bananas. The blueberry made a great topping for a whole wheat bagel. And the honey on a bagel with a few sliced almonds was truly dessert-like. I also used the honey to make a dip for fruit by stirring in a little natural peanut butter and topping it with a dash of cinnamon.
If you would like to replace cream cheese on a bagel - start with a Thomas brand whole wheat bagel (or mini-bagel) and mix 1/3 less fat cream cheese with equal amounts of either honey or blueberry Oikos. Each time you make it, use less cream cheese and more Oikos until you eating it straight. I personally could see myself taking hunks of a bagel and dipping it into (ok, honestly more like dredging it through) the straight Oikos for breakfast.
So, if you want to try a yogurt that is between 90 and 120 calories per serving, no fat, less sugar, fewer carbs, and twice the protein of most yogurts, then Oikos from Stonyfield is for you. You can even go to their website and get a coupon!
Fruit Dip Snack (serves 4):
Mix 2 Tablespoons of natural peanut butter into 1 (5.3 oz.) container of honey Oikos and sprinkle the top with a little cinnamon. On a tray, put 1 apple, cored and sliced; 1 banana, cut into chunks; and 8-10 strawberries. Dip and enjoy. 134 calories per serving.
Pita Appetizer (serves 4):
Mix 2 Tablespoons of President Crumbled Feta with Mediterranean Herbs into 1 cup of plain Oikos. Cut 2 whole wheat pita pockets into 16 triangles. (Cut each pita into fourths and split at back seam to make 8 triangles from each pita.) Can be toasted to crisp them if desired. Spread each triangle with the feta yogurt mixture and top with a few sliced black or green olives. You could easily use Triscuit Thin Crisps instead of the pita triangles. 102 calories per serving.
I thought I’d give you a peek onto my cookbook shelf. But honestly, there are two resources I use more than anything in print - the internet and the library. A quick google search for the ingredients you want to cook with - like “healthy recipe chicken, red pepper, brown rice” returns thousands of recipes instantly. Then you can open ones that sound appealing until you find one that has ingredients you would use and seasonings that you know you enjoy. The library has a huge and varied collection of cookbooks. You can check out several and keep them for 3 weeks. During those weeks, write a stack of recipe cards for dishes you’d like to try and then return the cookbooks. Once you try the recipes, keep only the cards for the ones you enjoyed.
Now let me give you a tour of what books are on my cookbook shelf and why. Some books are there because they helped establish my foundation and outlook of a healthy diet. Those include Jordan Rubin’s ‘The Maker’s Diet’ and his ‘The Great Physician’s Rx for Children’s Health’, and ‘Country Life Natural Foods Cookbook’. Initially, I used them daily, now I look up something occasionally or loan them out.
Then there are books I use for information and for brainstorming good ingredient blends - like ‘The Herbarist’ and ‘Foods that Harm Foods that Heal’.
I also have a section of books I keep because they have several recipes I love or they are sentimental. Like the wedding gift ‘Betty Crocker Cookbook’ (that I desperately needed) which is now held together with a large rubberband because the spine is completely gone. Also in this section are ‘Southern Living’s Party Cookbook’, ‘Giada’s Family Dinners’, ‘The Popular Potato’ , and a few church or society cookbooks. When I use these books, I substitute whole grains and reduce or substitute fats and sugars to “healthify” the recipes. I write those changes in the book with a pencil, so next time I can follow my version of the recipe. Other times, I just glean ideas of ingredients that work well together to create my own recipe.
The last section of cookbooks I keep are marketed as healthy cookbooks. However, I still tweak these recipes to fit my idea of healthy. Included in these books are ‘The Sneaky Chef’, ‘Secrets of Fat-Free Cooking’, ‘The Olive and the Caper’, and my newest addition, ‘Fix-It and Enjoy-It’. Here is what I tweak in recipes from these types of books:
If the recipe calls for rice, pasta, or flour, I use a whole grain version.
If it calls for egg substitute, I use real eggs.
If it calls for margarine or shortening, I use butter or canola oil (in small amounts) and add unsweetened applesauce if more liquid is needed. (Butter for cookies, oil for muffins or cakes.)
If it calls for sauteeing, I use a small amount of olive oil, Olivio spreadable butter, water, or broth.
If it calls for splenda or other sugar substitute, I use turbinado sugar, dark brown sugar, or even white sugar all in small amounts (ex. 3-4 T per recipe).
If it calls for chicken stock, I use Herb Ox chicken bullion without msg.
If it calls for half and half or cream, I use skim milk mixed with a little canola mayonnaise or a little Daisy light sour cream.
If it calls for cheese, I use a sharp cheese (stronger flavor when using less) made from 2% milk and in small quantities (1-2 T per serving) sprinkled on top of the casserole or each serving.
If it calls for vegetables, I leave the peel on carrots and potatoes, and use more than suggested of vegetables that give flavor like onion, garlic, peppers, and celery.
If it calls for meat, I use a very lean version and a usually smaller quantity than suggested (and increase the quantity of vegetables).
Anyway, a cookbook is meant to be USED. So go ahead and write in, mark up, and dog-ear pages in your favorite cookbooks and donate those you haven’t opened in years and probably won’t again. Don’t be afraid to substitute ingredients and change a recipe to make it something you love to eat and is also good for you. If you’re interested in talking cookbooks, I’ll be glad to tell you more…all you have to do is ask.
I tried a new product the other day that just might earn a spot in a jar on my counter among my nuts, oats, and dried fruits. That is a difficult honor to earn, because I only have a certain amount of counter space and it is reserved for those items that I want to grab a handful of quickly and conveniently.
It is called “Uncle Sam - Toasted Whole-Wheat Flakes & Flaxseed”. I found it in Walmart with the dry cereals. I was impressed by it’s very short ingredient list and reasonable price. It was created in 1908 by a man (who apparently resembled our nations Uncle Sam character) who was trying to follow his doctor’s advice to include flax seed in his diet. And boy, did he find a tasty way to do it.
I’m sure I will eat it like a cereal normally is - with cold milk and a chopped banana or sliced strawberries or maybe sliced almonds and a drizzle of honey. But today it replaced the handful of oats I sprinkle on top of a small bowl of yogurt and it was really good. Slightly sweet, nutty, crunchy, tiny little flakes, and flax seeds - Mmmmm.
I’m sure I will investigate its usefulness in things like dessert crusts and I will have to test it as a substitute for the oats in a baked apple crisp. I can almost taste a squirt of cold whipped light cream on top of those crunchy little flakes and warm spiced apples. Again I say - Mmmmm.
Just remember with flax seed you have to chew them well (or buy them crushed) to get the full benefit because those healthy omega-3 fatty acids are inside each seed. And be aware of the calories if you add flax seeds to a lot of things. They are 35 calories a Tablespoon, so think of them in the same category as you do nuts - very healthy, but just use a Tablespoon. Here are a few good reasons to add flax seeds to your diet. You’ll be glad you did.
I decided that when I am in the grocery store, I should regularly buy a healthy product I haven’t used before and try it. It is easy for me to keep using the same products I have already tested, and potentially miss out on newer healthy treats and foods. One I recently tried was Chobani Greek Yogurt. I chose Blueberry Nonfat, but they also had strawberry, peach, honey, vanilla, and plain.
I choose it because I had heard several people raving about Greek style yogurt being extra thick, so I was thinking it might make a good snack or dessert. One container had 140 calories (a little higher than I usually go for a snack, but not too bad) and its ingredients are nonfat milk, blueberries, sugar, natural flavor and 5 live cultures. I like that - short, sweet, and to the point.
The texture and flavor did not disappoint - very thick and creamy. In fact, it reminded me very much of a thick vanilla ice cream or maybe a fat slice of cheesecake. And there were whole blueberries in the bottom with a little sugary syrup that I stirred in. Very creamy and very delicious. So I will add them to my very short list of favorite yogurts - Dannon All Natural, Lowfat Vanilla , Stoneyfield Farms Vanilla or Coffee flavor, and now Chobani Greek Yogurt.
Basically, what I am looking for in a healthy yogurt is a low fat milk to start, natural sugar, and live cultures (the more the better). If it doesn’t come with fruit, I have no problem adding my own fresh or frozen fruit. In fact, I prefer a good vanilla yogurt and my own fruit. I regularly make a bowl of fruit and use just a spoonful or two of yogurt. And if fiber and regularity are what you are looking for, just add a spoonful or two of ground flaxseeds or whole oats. In my opinion, that is just as effective and healthier than some of the new products with those claims.
So the next time you’re in the grocery, read a label or two and pick a healthy product to try and let me know about it!
I was pondering a few of the brands and products always stocked in my house when it hit me, “Maybe other people haven’t discovered these!”. With that in mind, I thought I’d let you in on some of my little secrets so you could stock your pantry some of my favorite really tasty, healthy products too.
Good Earth Teas - bold and delicious flavor combinations for hot or cold tea. One of my favorites is their Original Sweet & Spicy. I don’t even put honey or sugar in it. The flavor is that great all by itself.
Hellmann’s Canola Mayonnaise - Half the fat of mayonnaise and every bit of the flavor. No sweet or waxy taste here.
Daisy Light Sour Cream - Creamy, thick, half the fat and only 3 ingredients, all of which I recognize and can pronounce.
Barilla Plus Pasta - If I brag any more about this one, they will have to put me on their payroll. Tastes just like white pasta, but made from a wide variety of whole grains.
Celestial Seasonings Tension Tamer Tea - with a little lemon juice and honey. To say this tea is relaxing at the end of a long day is an understatement.
Eighth Continent Chocolate Soy Milk - I’d choose it over Purity chocolate milk if that says enough. If you’ve been disappointed by watery or chalky soy milks, let this brand change your mind.
TLC anything. Granola bars, crackers, cookies. Kashi has got it going on.
Naturally Preferred Crystallized Ginger. I buy it at Kroger. Soft, chewy hunks of ginger sweetened with evaporated cane juice. Like a spicy jelly bean, only way better.
Milder Rotel - for us wimps. It brings the perfect slight kick to a salad dressed with olive oil and balsamic vinegar or an amazing topping to an omelette.
I’m sure I could go on and on with what I enjoy. Instead I’ll ask you what healthy things are in your pantry that you feel good about using, or that you look forward to sitting down after a long day and enjoying.
Buckle your seat belt because I’m about to give you some truly amazing reasons to add green tea to your daily routine. I was reading up on some of the health benefits of green tea when I came across an article at one of my favorite websites - World’s Healthiest Foods. Before I direct you to their site for all the details, let me give you some of the truly amazing highlights of daily adding 2 cups of green tea.
