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Learn to Love: Adzuki Beans

FitSugar — Tue, 28 Jul 2009 11:00:54 -0700

I know beans are the magical fruit, but if you can ease your body into eating beans more often, you can avoid the gassy side effects and reap the amazing health benefits. Compared to meat, beans are inexpensive, low in calories and fat, and high in fiber. They're also fairly high in protein as well. The best part about beans is that there are so many varieties to choose from, so if you've never tried adzuki beans, now's the time.

These adorable beans are deep red in color with a distinctive white ridge on one side. Adzukis are little beans, smaller in size than black beans, and the flavor of them is very unique - slightly nutty and sweet. If you're short on time, buy canned adzuki beans. Not many companies sell adzukis, and the brand I buy is Eden, which is organic, so they cost a little less than $2 a can. To save money, buy dry adzuki beans in bulk, and soak and cook them yourself.

To see how adzuki beans compare nutritionally to other beans read more.

As you can see from the chart below, adzukis and other beans share similar stats. So you can substitute these red beans for other beans in your favorite recipes. I especially love to mix them with seasoned quinoa. If you too love to eat adzuki beans, share your recipe ideas below.

Serving Size: 1/2 cup cooked	Adzuki Beans	Garbanzo beans	Black Beans	Pinto Beans
Calories	110	130	110	110
Total Fat (g)	0	1	1	1
Sodium (mg)	10	30	15	15
Carbs (g)	19	23	18	18
Fiber (g)	5	5	6	6
Protein (g)	7	7	7	6
Potassium (mg)	250	250	280	350
Iron (% of RDI)	10	8	10	10

Flickr User skyfaller

Snack Attack: Cantaloupe Boat

FitSugar — Thu, 21 May 2009 10:00:00 -0700

I like my snacks to have a source of protein, but I also like to throw a little fruit into the mix. This cantaloupe boat contains both, as well as some calcium and potassium. It's a low-calorie snack that's refreshing, creamy, and tangy all rolled into one.

To learn how to make this simple recipe, read more.

Cut a cantaloupe in half. Then cut one of the halves in half, so you're left with a quarter of the melon. Refrigerate the rest.
Scoop out the seeds and fill the hole with four ounces of lowfat cottage cheese.
Sprinkle with 1/8 cup of Craisins.
Use a spoon to scoop bites right out of the cantaloupe peel. You don't even need to bother with dirtying a dish.

This easy snack contains:

	cantaloupe + lowfat cottage cheese + Craisins
Calories	189
Total Fat	3 g
Saturated Fat	1.7 g
Cholesterol	15 mg
Sodium	412.5 mg
Carbs	31.9 g
Fiber	2.6 g
Sugars	25.8 g
Protein	12.3 g
Calcium	90.4 g
Potassium	490.9 mg

Learn to Love: Farro

FitSugar — Wed, 29 Apr 2009 12:00:00 -0700

If you're looking for a new grain to try, pick up some farro. Also known as emmer, it's a variety of wheat that originated in the Middle East, but is primarily grown in northern Italy. It's similar to barley and wheat berries, and can be used in place of rice, quinoa, couscous, or other grains in your favorite dishes. It has a satisfyingly chewy texture similar to brown rice, and if you buy semipearled farro, it decreases the cooking time to 45 minutes to an hour.

To see how it compares nutritionally to other grains read more.

Serving Size: 1/2 cup cooked	Farro	Long grain brown rice	Quinoa
Calories	100	108	127
Total Fat (g)	1	.9	1
Sodium	0	5	10
Carbs (g)	27	22.4	23.5
Fiber (g)	3.5	1.8	2
Protein (g)	4	2.5	4.5

Farro is low in calories and fat, but also higher in fiber as compared to other whole grains. It also has a decent amount of protein per half cup serving. If you can't find it at your nearby health food or specialty store, you can order it through Amazon for $8 for a pound and a half. If you need a recipe idea, check out Yum's Spring Farro Salad.

Healthy Recipe: Stir-Fried Shrimp With Spicy Orange Sauce

FitSugar — Thu, 05 Mar 2009 04:30:00 -0800

You can find some healthier options on Chinese takeout menus, but often the highly caloric options sing a little too loudly to be ignored. Besides, cooking at home means you're in control of how much oil goes into the pan and it's typically cheaper than ordering in. When you're craving something that's reminiscent of this popular takeout option, stir up a medley of shrimp with spicy orange sauce on your very own stove. This recipe is a cinch to make and consumes less time than it would take delivery to reach your door.

As written, this Cooking Light recipe packs a spicy punch, so if you're not one for heat I would use less chili paste than called for. It was a hit when served over brown rice with a side of lightly sauteed and seasoned eggplant and spinach, and the leftovers were just as good for lunch the following day. For nutritional details and some more photos, read more.

Flavored with orange juice and low sodium soy sauce, this meal gets its flavor from the spices. If you have any snow peas, green beans, and/or red peppers on hand, they would make tasty additions to this dish. You can get the recipe here. And to inspire you to do so, check out this nutritional information.

Serving Size	3/4 cup
Calories	301
Total Fat	10 g
Saturated Fat	1.1 g
Cholesterol	259 mg
Sodium	621 mg
Carbs	16.8 g
Fiber	0.5 g
Protein	35.3 g
Calcium	103 mg

Here are some photos of the meal in various phases of cooking.

View 3 Photos ›

Food Review: Dorset Cereals

FitSugar — Mon, 23 Mar 2009 03:00:00 -0700

I was tired of my usual cereals for breakfast, so I perused the shelves for a new one and found Super Cranberry, Cherry & Almond Dorset Cereals (about $5).

The creative packaging definitely caught my eye. I loved that you could see the dried cherries and cranberries floating around with flakes of cereal and seeds. I knew it looked good, but how did it taste? To find out read more.

With all those natural ingredients - 50 percent being fruit and seeds - this cereal was delicious. It reminded me of my homemade muesli recipe, but was even better because it was already made! It's great on its own, in yogurt, in milk, and was especially delicious with almond milk. I love the combination of the sweet chewy dried fruit and the crispy crunchy flakes. This is seriously my new favorite cereal because it's so wholesome and satisfying. It's also high in fiber and protein, and low in sodium and cholesterol. It seems high in fat, but it's mostly healthy fat from the almonds and sunflower seeds. I am definitely going to buy this cereal again, and am excited to try the other flavors including Berries and Cherries and Organic Fruit, Nuts & Seeds.

Serving Size	1/2 cup
Calories	200
Total Fat	4.5 g
Saturated Fat	.5 g
Cholesterol	0 mg
Sodium	90 mg
Carbs	39 g
Fiber	4 g
Sugar	17 g
Protein	5 g

Sunday Slow Cooker: Greek Stuffed Peppers

YumSugar — Sun, 22 Feb 2009 06:00:29 -0800

Looking for a low-key Sunday night meal? Look no further than tender, slow-cooked red bell peppers, stuffed with a Greek-inspired filling of fiber-rich cannellini beans, crumbled feta cheese, scallions, and herbed couscous.

Like many Mediterranean specialties, this meal is satisfyingly hearty, yet light and nutritious at the same time. For a low-carb or gluten-free version, consider swapping out the couscous for a grain like quinoa. To make this for your next meal, read more.

Greek Stuffed Peppers
From Everyday Food

Ingredients

4 large bell peppers
1 can (15 ounces) cannellini beans, rinsed and drained
1 cup crumbled feta (4 ounces)
1/2 cup couscous
4 scallions, white and green parts separated, thinly sliced
1 garlic clove, minced
1 teaspoon dried oregano
Coarse salt and ground pepper
Lemon wedges, for serving

Directions

Slice a very thin layer from the base of each bell pepper so they sit flat. Slice off tops just below stem. Discard stems; chop tops, and place in a medium bowl. Remove ribs and seeds from peppers.
To bowl, add beans, feta, couscous, scallion whites, garlic, and oregano. Season with salt and pepper, and toss to combine. Stuff peppers with bean mixture; place upright in slow cooker. Cover; cook on high, 4 hours.
Sprinkle peppers with scallion greens; serve with lemon wedges.

Serves 4.

Print recipe with images | without images

Healthy Holiday Recipe: Onion Bread Pudding

FitSugar — Mon, 15 Dec 2008 13:00:00 -0800

The other day I had a baguette that was past its prime, and my first thought was "I'll make bread pudding." But with all the holiday sweets around, I didn't want to add to the temptation with another dessert. So I dug up this recipe for a savory Onion Bread Pudding instead.

The recipe comes from Cooking Light, and despite the fact that the main ingredients are bread and cheese, this holiday side dish is comparatively low cal and low fat. For nutritional details and step-by-step photos, read more.

Made with sweet onions and Gruyere cheese and seasoned with thyme, this bread pudding has the consistency of stuffing. The flavor is delicate and subtle, like a lighter twist on French onion soup. I served mine as a main dish with a simple salad, but it would also make a delicious side dish for your holiday dinners. Get the recipe here, and check out my photos below.

View 7 Photos ›

Nutritional Info Per Serving: 364 calories, 12.2 g of fat (5.7 g saturated fat), 19.7 g of protein, 43.8 g of carbs, 3.4 g of fiber, 136 mg of cholesterol, 2.1 mg of iron, 806 mg of sodium.

Snack Attack: Creamy Cottage Cheese Avocado

FitSugar — Fri, 20 Feb 2009 09:00:00 -0800

I'm always looking for quick and easy snacks that taste good. After telling you about my salty avocado snack idea, Sugar user The New Black made this snack suggestion. Since I love avocados ever so much, this sounded really delish.

To learn this simple recipe, read more.

Cut an avocado in half. Use the side without the pit, and save the other half for later since the pit can help keep the green flesh from browning.
Fill the hole with two ounces of lowfat cottage cheese (I like Breakstone's).
Use a spoon to scoop bites right out of the avocado peel. You don't even need to bother with dirtying a dish.

This easy snack contains:

Serving Size	1/2 avocado + 2 oz. lowfat cottage cheese
Calories	212
Total Fat	15.9 g
Saturated Fat	2.8 g
Cholesterol	5 mg
Sodium	236 mg
Carbs	8.5 g
Fiber	6.7 g
Protein	9.8 g
Potassium	541.6 mg
Calcium	51.1 mg

I know it seems like a lot of fat, but remember, it's the healthy fat your body needs. It's very low in saturated fat, which is the unhealthy fat. So snack away!

Food Review: Earth Balance Cream Cheese Spread

FitSugar — Mon, 15 Dec 2008 12:00:00 -0800

When it comes to buttering my bread or baking, I'm a huge fan of Earth Balance natural margarine. It's cholesterol free, low in saturated fat, and dairy free. I just discovered that Earth Balance makes Cream Cheese. Yes it's made with milk, so it's not some vegan alternative, but it's made with rBST-free milk and it's supposed to be a healthier version of mainstream cream cheese.

To see how the two types of cream cheeses compare read more.

Taste-wise, there isn't much difference at all. The Earth Balance tastes slightly sweet, and has a thick, creamy texture that spread exactly like regular cream cheese. Nutritionally, there's a big difference. The Earth Balance Cream Cheese has less calories, less fat, less cholesterol, and more protein. It does contain a bit more sodium and sugars, but not a significant amount. I'm definitely making the switch. I wonder how this will work in a cheesecake recipe?

Serving Size	Earth Balance cream Cheese (2 tbsp / 30 g)	Philadelphia Cream Cheese (2 tbsp / 30 g)
Calories	80	107
Total Fat	6 g	10.7 g
Saturated Fat	3 g	6.4 g
Cholesterol	15 mg	32 mg
Sodium	105 mg	96 mg
Carbs	2 g	1.1 g
Fiber	0 g	0 g
Sugars	2 g	1.1 g
Protein	3 g	2.1 g
Ingredients	Pasteurized cultured skim milk and cream, natural oil blend (palm fruit, soybean and canola oils), whey protein, milk proteins, less than 2% of salt, natural flavor, natural plant sterols, xanthan, locust bean and guar gums.	Pasteurized nonfat milk and milkfat, whey protein concentrate, cheese culture, salt, whey, stabilizers (xanthan gum and/or carob bean and/or guar gums), sorbic acid as a preservative, vitamin A palmitate.

5 Recipe Ideas for Spaghetti Squash

FitSugar — Mon, 08 Sep 2008 03:30:00 -0700

If you've visited a farmers market recently, you must have noticed the abundance of fresh veggies being harvested. Tomatoes, cucumbers, peppers, and now squash. One of my favorites is spaghetti squash because it's so unique. But people tend to avoid this squash because they don't know how to prepare it. Here are some recipe ideas to inspire you to experiment with spaghetti squash.

Cut squash in half lengthwise, scoop out the seeds and bake it at 350°F for 30 minutes or until you can pierce it with a knife with little resistance. While it's baking, sauté diced onions, tomatoes, one minced clove of garlic, and a handful of chopped fresh basil. Scoop out the flesh with a fork (it should be stringy), place it on a plate and top with your tomato mixture. Instant low carb spaghetti.
Bake the same way as above, but this time scoop out the flesh, place in a bowl, and allow it to cool in the fridge. After 20 minutes, pour the squash flesh onto a cutting board and chop it up a little. Place it in a bowl and mix in diced tomatoes, cucumbers, onions, lemon juice, olive oil, spices, feta, and olives to make a Greek salad.

To see the other three recipe ideas read more.

Bake, allow to cool, and then marinate spaghetti squash with lemon juice, balsamic vinegar, red wine vinegar, and rosemary. Top it on your garden salad for a little extra flavor and texture.
Bake, chop up stringy flesh of squash, and season it with cayenne pepper. Use it in place of rice in tacos and burritos.
For a treat, before placing it in the oven to bake, sprinkle cinnamon, a little nutmeg, a drizzle of honey, and top with chopped walnuts. Serve warm.