Tropical Cabbage Slaw
During the month of March, grocery stores may run really good sales on cabbage – whole heads as well as the bags of slaw. This is super news because such healthy foods aren’t always THIS cheap! Cabbage is a great source of vitamin C as well as fiber AND is low in calories – or at least is CAN be unless you go drowning it in mayo by making it into coleslaw. Here is a flavorful tip to try – use lemon or pina colada flavored yogurt for the dressing INSTEAD of mayo. It adds great flavor and a little bit of calcium to your diet. Rather than mixing up a big bowl, stir together what you can eat at one meal or snack. If you use fat free yogurt, you have a side dish that is very inexpensive AND easy on your waistline. To make it more fun, add some fruit and nuts (small amounts since they are higher in fat and more expensive). Here are some combinations I like:
Luscious, Juicy, Sweet Strawberries!
Strawberries are a great buy right now in grocery stores. The best prices I have seen are $1/pound, but most places are under $1.50/pound. According to the news, this is because Florida and California strawberries are hitting the stores at the same time this year. In a few weeks the local berries will be in season also. Get ready for some good eating!
Featured Recipe: Jicama and Black Bean Dip
If you are looking for a great tasting, very healthy dip that can also be served as a salad, check out our Jicama and Black Bean Dip. This recipe is very easy to transport and keeps for several days in the refrigerator. Baked tortilla chips taste great with it.
Healthy Homemade Gift
Are you searching for a healthy gift for a senior, camper, traveler, college student? Consider Crispy Granola, our featured recipe this month. It’s a good snack or breakfast cereal, and makes a great topping for fruit, yogurt, or ice cream.
It’s Cold Outside, Time for Soup
Soup is a great comfort food for winter meals, and so good for you too. Our featured recipe for January is Mexican Chicken Soup. Making this soup takes less time than getting in the car and driving through your favorite takeout place. You don’t have to cook the chicken ahead of time. Just place raw boneless chicken in the pot with the other ingredients. After cooking for about 20 minutes, take the chicken out and shred it into bite-size pieces. Serve it with tortilla chips or bread, apple/orange slices and you have a meal with something from each food group plus plenty of fiber. For extra instruction, check out the preparation video under the recipe instructions.
The Secret Behind Supplements
After being diagnosed with iron-deficiency anemia, I started to take an Iron + Vitamin C supplement every day. I also started to eat foods with a higher iron content more often. So, this makes me wonder: how much do people spend on supplements compared to their grocery bill? According to the National Institutes of Health, $33.9 billion was spent on alternative medicine in the year 2008. That is more than what the National Football League (NFL) is worth! Also, more than half of Americans are popping multivitamin pills daily and about one-third are using some sort of alternative medicine (vitamins or herbs in a pill form).
Berry Buying and Storing
Blueberries, cranberries, blackberries, raspberries, and strawberries not only are delicious, but they are also top in antioxidants, fiber, and vitamins. (Antioxidants may help increase our immune function and protect against cancer and heart disease.) Purchasing Berries
Sweet Potato Fries
I love sweet potato fries. I like the flavor plus I’m getting great fiber and Vitamin A. They are one of those red/orange vegetables we are supposed to eat 5-6 cups of each week. Sweet potatoes cost more than white potatoes, but they are in-season in fall/winter so expect the best prices right now.
Will Eating More Vegetables Cause you to Gain Weight?
There is a new report out by the Economic Research Service called ‘Healthy Vegetables Undermined by the Company They Keep’ that really surprised me. It makes me question my mantra to always “eat more fruits and vegetables”.
The Down Low on Kids and Constipation
When I was asked to write a blog for back to school the first topic that came into my mind was kids and constipation. It is often a topic no one wants to bring up, but once someone does, everyone wants to talk about it!
Beans, Beans the Musical Fruit
There are many benefits to eating beans. They are high in fiber, protein, iron, folate, and potassium. In addition, they are inexpensive so easy on the budget. There’s just one little problem…they can cause intestinal gas. And how embarrassing is that! The good news is there are ways to help reduce the amount of intestinal gas caused by eating beans.
Zesty Whole Grain Salad
A student shared the inspiration for this recipe with me, and, once I tasted it, I was hooked. I ate it for lunch nearly every day for weeks.