Archive for December, 2008
Healthier Chicken Tenders
This article was syndicated from: Laurel on Health Food
Last night I made a healthier version of chicken tenders at home. I love when I can figure out a way to make a classic not-so-good for you meal into a healthier one. It just brings me some satisfaction. These chicken tenders are so good and crunchy! I used whole wheat panko breadcrumbs in this recipe, but you could also use finely chopped almonds or walnuts to “bread” the chicken. Either way, serve them up with some fresh vegetables of your choice.
Laurel’s Chicken Tenders
2 organic chicken breasts
Extra virgin olive oil
1 cup whole wheat panko breadcrumbs
3/4 cup whole wheat flour
2 organic eggs (beaten)
Honey
Salt and pepper
Cut the chicken breasts into tenders (about the same size and thickness). Mix the flour with a little salt and pepper and put on a small plate. Beat the eggs and put them on a second plate. Put the breadcrumbs on a third plate.
Roll each chicken tender in the flour, then the egg, and finally, in the breadcrumbs. Heat a couple tablespoons of olive oil in a sauté pan on medium heat. Cook the tenders about 2-3 minutes on each side and cover with a lid for the last 30 seconds to ensure they’re cooked through. Drizzle a little honey on top while they’re still hot.
Serves 2 or 3 (depending on the size of the chicken breast).
Eating Whole Grains Every Day
This article was syndicated from: Laurel on Health Food
Its Christmas Eve and I’m planning to take a little blogging break for a few days, but I found a study that I wanted to quickly share. Recent research published in the Journal of the American Dietetic Association found that eating a daily serving of whole grains could reduce your risk of heart failure by 7%. (Self Magazine, Jan. 2009, p. 70) This extensive study involved more than 14,000 participants over 13 years.
Some easy ways to get whole grains into your diet are switching to whole grain bread, eating brown rice instead of white rice, and snacking on natural granola bars.
If you find it confusing to distinguish which foods are real whole grains, check out this helpful article on MSNBC, “Sifting through the facts about whole grains.”
Hot Cocoa, All Natural
This article was syndicated from: Laurel on Health Food
This time of year I’m craving some hot cocoa. Its so nice to curl up on a couch with a movie and a hot cup of cocoa over the holidays. But, I’ve noticed that its virtually impossible to find a decent hot cocoa mix at the regular grocery stores (of course, unless you go to Whole Foods or other health food store). All the regular quick mixes have high fructose corn syrup, or trans fats, or some other chemical that I don’t want to ingest.
Luckily there are some fairly easy all natural, homemade cocoa recipes out there that will only take a few minutes to prepare. Try this one out and let me know what you think.
The following recipe was published on p. 24 of the Jan/Feb 2009 issue of Women’s Health Magazine. It comes from Hot Chocolate author Michael Turbeck.
1. Heat the Milk - In a stainless steel pan, heat 6 ounces of milk over medium-low. Remove the milk from heat just before it boils. Tip: Use low-fat milk instead of whole milk for more chocolate flavor and fewer calories.
2. Add the Chocolate - Grate 4 ounces of bittersweet or semisweet chocolate into a metal or ceramic bowl. Ladle 3 tablespoons of the milk into the bowl, one spoonful at a time, and stir with a wooden spoon until it forms a smooth paste.
3. Make Willy Wonka Proud - Return pan to stove over medium heat. Add the paste to the milk and stir for 1 to 2 minutes. Remove from heat and let the mixture steep for 10 minutes. Return to heat and bring to a simmer before adding 2 tablespoons of granulated sugar and a pinch of salt and vanilla. Pour into two cups. Then…start sippin’.
I can’t wait to try this out when I get home to my Mom’s. I plan to use organic skim milk and organic semi-sweet dark chocolate.
If you’re hungry for more chocolate talk, check out my 10 Reasons to Eat More Chocolate.
Red Wine for Your Heart
This article was syndicated from: Laurel on Health Food
Happy holidays everyone! I’m in a festive mood this morning because I found a great reason to enjoy some red wine over the holidays…and all year long. You may not know it, but red wine is high in fiber which can help keep your heart healthy.
Research published in the journal Nutrition found that antioxidants and fiber in the Tempranillo grape were more effective at lowering blood pressure and cholesterol than other sources of dietary fiber like oats or psyllium.
As always, enjoy alcohol in moderation! Mmm…I think its about time for me to whip up another batch of homemade sangria.
Baked Squash with Wild Rice Stuffing
How to Cook Your Veggies
This article was syndicated from: Laurel on Health Food
Last year, a group of researchers from the University of Warwick studied vegetable cooking techniques and the loss of nutrients. Their work was published in the Food and Chemical Toxicology journal. In the study, scientists cooked broccoli, cauliflower, Brussels sprout, and green cabbage by boiling, microwaving, stir-frying, and steaming. After cooking, they tested the loss of their cancer-protective compounds called glucosinates.
The techniques that did NOT cause any significant nutrient loss were steaming (up to 20 min.), microwaving (up to 3 min.), and stir-frying (up to 5 min.). But, when the vegetables were boiled for 30 minutes, the level of glucosinates dropped significantly. Broccoli lost 77%, cauliflower lost 75%, and cabbage lost 65%. However, the researchers tested the cooking water, and about 90% of the glucosinates were found in there.
I think 30 minutes is an excessive amount of time to cook some vegetables, but this study goes to show that steaming, microwaving, and stir-frying are the best cooking methods for preserving nutritional content. Steaming is really great because your vegetables keep that great crispiness instead of getting soggy.
Healthy Gift Ideas
This article was syndicated from: Laurel on Health Food
Are you done with your holiday shopping? I’m not, but I’m doing pretty good. I took a trip to Whole Foods this weekend and was surprised at how many great gifts there were. I wanted to share them with you in case you need to pick up a few more too.
Parducci Sustainable White (or Red) - Whole Foods listed Parducci’s Sustainable White wine on their Top 10 Wine list this year. Its made at the first carbon-neutral winery in the U.S., and the bottle is cute too. Plus, it only costs $10. Can’t beat it!
Pancake Breakfast Basket - Pick up a bag of Arrowhead Mills’ Oat Bran or Multigrain pancake mix and fill a basket with pure maple syrup, honey, nuts, a spatula, and fruit for a homemade breakfast treat. If you give it to a family member, you can offer to make breakfast for them!
Gourmet Olives or Red Peppers - Fill some glass jars with gourmet olives and roasted red peppers and voila, another easy gift is done.
Organic Cocoa Mix (or coffee, tea) - Pick up some organic cocoa mix, coffee, or tea and wrap it up with a bright-colored mug or teapot.
Fresh almond or cashew butter - Make your own nut butter (recipe here) and give it to friends with a whole-grain baguette or a bag of organic apples to dip in it.
Homemade hot sauce - Find a hot sauce recipe online (one with great reviews) and make a big batch at home. Pick up some glass bottles and give to your spice-loving friends. It should last about 6 months in the refrigerator.
Dark chocolate - Pick up bars of high-quality dark chocolate as stocking stuffers. Look for high cacao content.
Eat Lemons to Avoid Kidney Stones
This article was syndicated from: Laurel on Health Food
Eat Lemons to Avoid Kidney Stones
I thank my stars that I’ve never had any problems with kidney stones, but I’ve heard they are just terrible to deal with. If you’re prone to get them, I have some good news for you. Natural News recently reported that lemons and other citrus fruits can help prevent kidney stones from developing. John Milner, a urology expert at the Loyola University Chicago Stritch School of Medicine, says “lemons are very high in citrates, which inhibit the growth of kidney stones.”
Milner says its very important for people to drink lots of water because “insufficient fluid intake” is the most common cause for stones. He says you can drink lots of water with slices of lemons to help protect yourself.
What foods or drinks should you avoid if you have kidney stones? Stay away from iced tea because it contains a chemical called oxalate which can actually promote kidney stone growth. Yipes! Also limit your intake of chocolate, nuts, rhubarb, and spinach (all high in oxalates).
I once heard from a nutritionist on the radio that the best thing you can do when you first wake up is to have a big glass of water with lemon. It seems like a great habit to start.
ETA Breakfast Sandwich
This article was syndicated from: Laurel on Health Food
I cooked up one of my favorite breakfasts this weekend and wanted to share it. Its an ETA (egg, tomato, avocado) sandwich that’s really fast and easy to make. I love that the avocado provides the creamy factor so I don’t feel the need to spread butter or cheese on my sandwich. I usually eat a piece of fruit on the side too.
Laurel’s ETA Breakfast Sandwich
*1 whole wheat or whole grain english muffin
*1 large organic egg
*1 big slice tomato
*1/4 avocado
Fry an egg in a saute pan on med-low heat until its cooked to your preference (I like over-easy). Toast your english muffin and place a slice of tomato on one side. Top the tomato with slices of avocado. Add the egg and top with the other side of the muffin.
Serve with citrus fruit, pear, or whatever fruit is in season. Use organic ingredients when possible.
How to Keep Your Bones Strong
This article was syndicated from: Laurel on Health Food
When you think of keeping your bones strong, most of us probably think milk, calcium, or vitamin D. But some recent research found that fruits and veggies may be the real keys to skeletal health. In a study to be published in The Endocrine Society’s Journal of Clinical Endocrinology & Metabolism, researchers found that diets high in protein and cereal grains increase calcium excretion and can weaken your bones while a diet high in fruits and vegetables actually strengthens bones.
Lead author Bess Dawson-Hughes, M.D. of Tufts University said, “When fruits and vegetables are metabolized they add bicarbonate, an alkaline compound, to the body…Our study found that bicarbonate had a favorable effect on bone resorption and calcium excretion. This suggests that increasing the alkali content of the diet may attenuate bone loss in healthy older adults.” Hughes also mentioned that “When it comes to dietary concerns regarding bone health, calcium and vitamin D have received the most attention, but there is increasing evidence that the acid/base balance of the diet is also important.”
