Here are some healthy wrap ideas to cut out carbs but not flavour!
Chicken Fajita Lettuce Cups:
Ingredients:
3 medium iceberg lettuce leaves (or leaves from another round, firm head of lettuce)
3 oz. raw boneless skinless lean chicken breast, sliced
1/2 cup sliced red and green bell peppers
1/2 cup sliced onions
2 tbsp. Guacamole - see recipe below
1 tbsp. salsa
1 tbsp. fat-free sour cream
1 1/2 tsp. dry fajita seasoning mix
Guacamole:
One 15-oz. can early/young peas, drained
1/2 cup mashed avocado (about 1 medium-small avocado's worth)
1/3 cup chopped cherry or grape tomatoes
1/4 cup finely chopped onions
1/4 cup fat-free Greek yogurt (like Fage Total 0%)
4 tsp. lime juice
1/2 tsp. chopped garlic
1/2 tsp. garlic powder
1/4 tsp. salt
1/8 tsp. pepper
1/8 tsp. cumin
1/8 tsp. chili powder
Optional:
chopped cilantro, chopped jarred jalapenos, additional salt and pepper
Guacamole Directions: Place drained peas in a medium bowl and mash thoroughly with a potato masher or fork. Add all other ingredients except for the tomatoes, onions and optional items. Continue to mash until blended. Stir in the tomatoes, onions and, if you like, some chopped cilantro and/or jalapenos. Season to taste with salt and pepper, if needed. MAKES 6 SERVINGS
Fajita Directions: Place chicken, peppers, and onions in a medium bowl. Blend fajita seasoning mix with 3 tbsp. water, and pour mixture over the chicken and veggies. Stir so that chicken and veggies are thoroughly coated. Let marinate for 5 minutes. Spray a medium pan with nonstick spray, and bring to medium-high heat. Pour chicken/veggie mixture (including any excess marinade) into the pan. Moving mixture around occasionally with a spatula, cook until chicken is cooked through and veggies are slightly browned (about 6 minutes). Transfer mixture to a bowl. Serve with the lettuce leaves, guac, salsa, and sour cream. Enjoy fajita-style, by loading up each lettuce "cup" with 1/3rd of the mixture and topping with the condiments.
MAKES 1 SERVING
PER SERVING: (entire recipe): 190 calories, 2.5g fat, 562mg sodium, 18g carbs, 4g fiber, 7g sugars, 23g protein
Veggie-Friendly Asian Lettuce Wraps
Ingredients:
6 medium iceberg lettuce leaves (or leaves from another round, firm head of lettuce)
6 oz. (about 1 3/4 cups) ground-beef-style soy crumbles (like the ones by Boca or Morningstar Farms), defrosted if previously frozen
1 cup canned sliced water chestnuts, drained & chopped
1 cup bean sprouts
3/4 cup chopped shiitake mushrooms
1/2 cup chopped scallions
2 tbsp. light/low-sodium soy sauce
1 tbsp. dark brown sugar (not packed)
2 tsp. chili garlic sauce (found in the Asian foods aisle)
1/2 tsp. sesame oil
Directions: To prepare sauce, combine soy sauce, sugar, chili garlic sauce and oil in a small dish. Mix well and set aside. Bring a medium pot sprayed with nonstick spray to medium heat. Place all ingredients except for the scallions and lettuce leaves into the pot. Add the sauce, and stir. Cook for 2 - 3 minutes. Add scallions, cook for 1 minute more, and remove from heat. Divide mixture evenly among the 6 lettuce "cups" and enjoy 'em wrap-style (fold 'n chew!).
MAKES 2 SERVINGS
PER SERVING: (3 wraps): 220 calories, 3.5g fat, 971mg sodium, 30g carbs, 8g fiber, 10g sugars, 21g protein
Thursday, February 19, 2009
ANTI AGING IS EASIER THAN YOUR THINK
Nutrition and anti aging are two terms that need to be studied together, as nutrition plays a major role in overcoming the problem of aging.
Here is a list of some foods that can help slow down the aging process:
- Raw nuts, seeds, soaked and sprouted grains
- Fruit and vegetables especially sprouts
- Green leafy vegetables
- Organic eggs
- Whole grains
- Soybean products in moderation
- Legumes (bean and lentils)
- Celtic sea salt
- Wheat grass juice
- Barley greens
- Olive oil
- Foods with omega 3 fatty acids (e.g. flaxseed oil)
- Foods with omega 4 & 5 fatty acids (e.g. evening primrose and fish oil).
Here is a list of some foods that can help slow down the aging process:
- Raw nuts, seeds, soaked and sprouted grains
- Fruit and vegetables especially sprouts
- Green leafy vegetables
- Organic eggs
- Whole grains
- Soybean products in moderation
- Legumes (bean and lentils)
- Celtic sea salt
- Wheat grass juice
- Barley greens
- Olive oil
- Foods with omega 3 fatty acids (e.g. flaxseed oil)
- Foods with omega 4 & 5 fatty acids (e.g. evening primrose and fish oil).
Wednesday, February 18, 2009
Vitamins That Boost Your Metabolism
Most people don't realize it, but many vitamins actually have astounding affects on your metabolism. This in turn makes it easier for you to burn more calories in a shorter space of time, even when you are sitting down doing nothing!
By simply including the right vitamins that boost your metabolism as part of your balanced diet, you can be losing more fat quickly, naturally and permanently - without even realizing it!
These are the metabolism - boosting vitamins that you need to include:
Vitamin B1 (thiamine) - helps to digest carbohydrates, such as potatoes, bread and rice
Vitamin B2 (riboflavin) - helps with the digestion of all foods
Vitamin B3 (niacin) - helps to metabolize (digest) food, and speeds up the action of your digestive system
Vitamin B6 (pyridoxine) - aids in the metabolism of proteins
Vitamin B12 - assists in the burning of proteins, fats and carbohydrates. Also helps in the release of energy (an instant metabolism booster!)
( All these vitamins above help boost the activity of your digestive system, increasing the blood flow around your body and causing a big raise in your metabolism.)
Vitamin B5 (pantothenic acid) - aids in the burning of fat for energy (so it doesn't get stored as body fat)
Vitamin H (biotin) - helps in the release of energy from fats
Vitamin K - assists in converting glucose (found in sugar) to glycogen, so it can be stored for energy rather than as fat
Cayenne Pepper - increases your circulation, herb moves blood faster then any other herb out there (maybe even faster then most fat burners). This herb has the ability to speed up circulation within seconds of ingesting it. It has the ability to stimulate and accelerate your metabolism which in turn provides energy and weight loss.
The good news is, you can easily get all of these vitamins simply as part of a healthy, balanced diet. Eggs, nuts, liver and fish are extremely good sources, and each contain nearly all the vitamins listed. Leafy green vegetables (such as spinach and celery), seeds and whole grains are good for your B vitamins. Other great things to include are legumes (such as beans and chick peas), yogurt, mushrooms, cheese and chicken.
However, I find that the best results come from eating all the foods above in combination with some good supplement choices. At the moment, I supplement with all the B vitamins plus vitamin C - but have a play around with different ones to see what you think makes you feel the best.
By simply including the right vitamins that boost your metabolism as part of your balanced diet, you can be losing more fat quickly, naturally and permanently - without even realizing it!
These are the metabolism - boosting vitamins that you need to include:
Vitamin B1 (thiamine) - helps to digest carbohydrates, such as potatoes, bread and rice
Vitamin B2 (riboflavin) - helps with the digestion of all foods
Vitamin B3 (niacin) - helps to metabolize (digest) food, and speeds up the action of your digestive system
Vitamin B6 (pyridoxine) - aids in the metabolism of proteins
Vitamin B12 - assists in the burning of proteins, fats and carbohydrates. Also helps in the release of energy (an instant metabolism booster!)
( All these vitamins above help boost the activity of your digestive system, increasing the blood flow around your body and causing a big raise in your metabolism.)
Vitamin B5 (pantothenic acid) - aids in the burning of fat for energy (so it doesn't get stored as body fat)
Vitamin H (biotin) - helps in the release of energy from fats
Vitamin K - assists in converting glucose (found in sugar) to glycogen, so it can be stored for energy rather than as fat
Cayenne Pepper - increases your circulation, herb moves blood faster then any other herb out there (maybe even faster then most fat burners). This herb has the ability to speed up circulation within seconds of ingesting it. It has the ability to stimulate and accelerate your metabolism which in turn provides energy and weight loss.
The good news is, you can easily get all of these vitamins simply as part of a healthy, balanced diet. Eggs, nuts, liver and fish are extremely good sources, and each contain nearly all the vitamins listed. Leafy green vegetables (such as spinach and celery), seeds and whole grains are good for your B vitamins. Other great things to include are legumes (such as beans and chick peas), yogurt, mushrooms, cheese and chicken.
However, I find that the best results come from eating all the foods above in combination with some good supplement choices. At the moment, I supplement with all the B vitamins plus vitamin C - but have a play around with different ones to see what you think makes you feel the best.
A WORD TO THE WISE..
Flaxseed Oil vs. Ground Flaxseed
Flax Seed Oil does not have the same nutritional composition as the whole or ground seed. When you buy flax in the oil form, you are missing out on the protein, the lignans, and the dietary fiber, leaving you only with the omega-3 fatty acids. Buy it in this form if you only want the benefits of the omega-3 fatty acids. But, if you want to get the most out of your flax, buy it in the whole form and grab onto the other nutritional benefits!
In order to grind, just get yourself a new coffee grinder and use it only for your flax seed. Make sure that you wipe it out after each use as flax has to be refridgerated and may go rancid.
Three particularly great things about Flax Seed:
FLAX AT WORK:
In “Flax – Your Way to Better Health,” Jane Reinhardt-Martin, RD, LD, reviews the research of mounds of other health benefits of flaxseed, including its potential role in fighting diabetes, blood sugar regulation, fighting blood fats, promoting regularity, and easing inflammation.
Research findings are also presented on the potential of flaxseed in the management of rheumatoid arthritis, kidney disease, menopause, osteoporosis, psoriasis, inflammatory bowel diseases, multiple sclerosis, and vaginal dryness. Source: Karah Lindbergh, Nutritionist NMSW
Flax Seed Oil does not have the same nutritional composition as the whole or ground seed. When you buy flax in the oil form, you are missing out on the protein, the lignans, and the dietary fiber, leaving you only with the omega-3 fatty acids. Buy it in this form if you only want the benefits of the omega-3 fatty acids. But, if you want to get the most out of your flax, buy it in the whole form and grab onto the other nutritional benefits!
In order to grind, just get yourself a new coffee grinder and use it only for your flax seed. Make sure that you wipe it out after each use as flax has to be refridgerated and may go rancid.
Three particularly great things about Flax Seed:
- Flaxseed is the best plant source of omega-3 fatty acids.
- Flax Seed contains both types of fiber (about 3 grams per tablespoon)
- Flax is one of the top plant sources of the phytoestrogen called lignans.
- Flaxseed contains up to 800 times more plant lignans as compared to other vegetarian foods and is one of the richest sources of lignans in the plant kingdom.
FLAX AT WORK:
In “Flax – Your Way to Better Health,” Jane Reinhardt-Martin, RD, LD, reviews the research of mounds of other health benefits of flaxseed, including its potential role in fighting diabetes, blood sugar regulation, fighting blood fats, promoting regularity, and easing inflammation.
Research findings are also presented on the potential of flaxseed in the management of rheumatoid arthritis, kidney disease, menopause, osteoporosis, psoriasis, inflammatory bowel diseases, multiple sclerosis, and vaginal dryness. Source: Karah Lindbergh, Nutritionist NMSW
Tuesday, February 17, 2009
Flour Power
Tortillas may very well be the most versatile food on the planet. You can use them to make tacos, burritos, wraps, and quesadillas. Or enlist their help in the creation of interesting little mexican pizzas, tostadas, tortilla chips, etc. That's why I am so ecstatic to discover La Tortilla Factory's delicious low calorie tortillas.
The talented folks at "The Factory" have managed to squeeze an impressive 8g of fiber into each of their awesome 50 calorie tortillas.
As they say in Mexico, "Fiberifica!" OK, they don't really say that -- but they should. The bottom line is this: Any way you choose to devour these terrific tortillas, we know you'll love 'em. Muy delicioso!
Serving Size: 1 tortillaCalories: 50Fat: 2gSodium: 180mgCarbs: 11gFiber: 8gSugar: 0gProtein: 5g
Friday, February 13, 2009
Calorie Saving Cooking Swaps
Calorie Saving Cooking Swaps
1.) Nonstick cooking spray instead of oil (for stovetop cooking)
2.) Canned pumpkin instead of eggs & oil (for baking)
3.) Light vanilla soymilk instead of milk or cream
4.) Fat-free liquid egg substitute instead of eggs
5.) No-sugar-added applesauce instead of butter
6.) Ground-beef-style soy crumbles instead of ground beef
7.) Splenda No Calorie Sweetener (granular) instead of sugar
8.) Butternut squash instead of potatoes
A HEALTHIER VERSION OF EARL'S SANTE FE SALAD
SANTE FE CHICKEN SALAD AND PEANUT LIME VINAIGRETTE
(Earl's Copycat)
FOR THE CAJUN CHICKEN:
2 whole chicken breasts cut in half
vegetable oil or olive oil
favourite chili powder
FOR THE PEANUT LIME VINAIGRETTE:
1/4 cup each: fresh peanuts, vegetable or peanut oil and fresh lime juice (2 limes)
1/2 Tbsp peanut butter
1 tsp each sugar and soy sauce
1 small clove garlic, pressed or finely chopped
2 Tbsp lime zest (2 limes)
FOR THE SALAD:
1/2 cup fresh dates, chopped into 1/4" pieces1 cup boiling water
Tortilla chips
4 to 5 cups mixed lettuce
2 cups chopped Romaine lettuce
1 cob corn (or 1/2 cup corn kernels)14 oz can black beans, well rinsed and well drained1 avocado1/2 cup feta cheese1/4 cup chopped roasted peanuts preparation
TO MAKE THE CAJUN CHICKEN:Rub chicken breasts all over with vegetable oil; sprinkle chili powder liberally on both sides. Grill over medium-high heat or broil until done. Set aside. Slice diagonally into 1/4" wide slices.
TO MAKE THE PEANUT LIME VINAIGRETTE:Process ingredients in a small food processor until almost smooth. There should be tiny chunks of peanut and lime.
TO MAKE THE SALAD:
a) Prepare date mixture - pour boiling water over dates; soak for 1/2 hour; drain well and mash (chill until using) or use dried cranberries which I prefer
b) If using corn on the cob, grill corn and then rub corn with olive oil or vegetable; place over medium-high grill. Cook, rotating until lightly brown tinged. Remove kernels. (May be chilled until using.)
TO ASSEMBLE SALAD:Place lettuces in a large bowl. Toss with enough dressing to lightly coat. In a separate small bowl stir together mashed dates, corn and drained black beans. Crumble chunks of black bean mixture into lettuces; gently toss. Divide lettuce mixture between 4 dinner plates. Thinly slice avocado and divide between 4 plates, placing on the side. Top each salad with crumbled feta cheese, tortilla pieces, chicken pieces and chopped peanuts, if desired.
(Earl's Copycat)
FOR THE CAJUN CHICKEN:
2 whole chicken breasts cut in half
vegetable oil or olive oil
favourite chili powder
FOR THE PEANUT LIME VINAIGRETTE:
1/4 cup each: fresh peanuts, vegetable or peanut oil and fresh lime juice (2 limes)
1/2 Tbsp peanut butter
1 tsp each sugar and soy sauce
1 small clove garlic, pressed or finely chopped
2 Tbsp lime zest (2 limes)
FOR THE SALAD:
1/2 cup fresh dates, chopped into 1/4" pieces1 cup boiling water
Tortilla chips
4 to 5 cups mixed lettuce
2 cups chopped Romaine lettuce
1 cob corn (or 1/2 cup corn kernels)14 oz can black beans, well rinsed and well drained1 avocado1/2 cup feta cheese1/4 cup chopped roasted peanuts preparation
TO MAKE THE CAJUN CHICKEN:Rub chicken breasts all over with vegetable oil; sprinkle chili powder liberally on both sides. Grill over medium-high heat or broil until done. Set aside. Slice diagonally into 1/4" wide slices.
TO MAKE THE PEANUT LIME VINAIGRETTE:Process ingredients in a small food processor until almost smooth. There should be tiny chunks of peanut and lime.
TO MAKE THE SALAD:
a) Prepare date mixture - pour boiling water over dates; soak for 1/2 hour; drain well and mash (chill until using) or use dried cranberries which I prefer
b) If using corn on the cob, grill corn and then rub corn with olive oil or vegetable; place over medium-high grill. Cook, rotating until lightly brown tinged. Remove kernels. (May be chilled until using.)
TO ASSEMBLE SALAD:Place lettuces in a large bowl. Toss with enough dressing to lightly coat. In a separate small bowl stir together mashed dates, corn and drained black beans. Crumble chunks of black bean mixture into lettuces; gently toss. Divide lettuce mixture between 4 dinner plates. Thinly slice avocado and divide between 4 plates, placing on the side. Top each salad with crumbled feta cheese, tortilla pieces, chicken pieces and chopped peanuts, if desired.
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