Elisa Zied, MS, RD, CDN is a registered dietitian, and the founder/president of Zied Health Communications, LLC in New York City. She’s the author of the award-winning Nutrition At Your Fingertips (Alpha, 2009), a regular contributor to MSNBC.com and Galtime.com, and an Advisory Board member for Parents magazine and parents.com. For more information, or to sign up for The ZIED GUIDE free weekly e-newsletter, visit elisazied.com.
This recipe, from Feed Your Family Right! (Wiley, 2007), packs in lots of delicious RED foods—tomatoes (rich in vitamins and minerals including vitamin C, vitamin A, vitamin K, and potassium and a good source of lycopene when cooked), red bell peppers (loaded with vitamin C and vitamin A, and also a good source of vitamin B6, fiber and other nutrients), and jalapeno peppers (rich in vitamin C and a good source of vitamin A and fiber). It also combines protein (from sirloin) with complex carbohydrates and fiber (from beans) to fill you up and provide long-lasting energy.
An added bonus? It’s a hearty and delicious meal the whole family will enjoy!
Wisconsin might be known for its cheese production but there is more to the Badger State than saturated fat. With the Green Bay Packers taking on the Pittsburgh Steelers in this weekend’s Super Bowl, waist watching Wisconsin fans are probably racking their brains to develop Super Bowl menus that don’t revolve around the words cheddar, Swiss and Roquefort.
Though cheese is certainly a staple in many game day dishes, you don’t have to go queso-crazy this week if you’re a Packers fan looking to pay homage to your favorite team. We did some digging and found a handful of recipes and snack suggestions to help you root for Aaron Rodgers and his clan without having to spend the rest of the week on a treadmill.
The Super Bowl is scheduled to be played this year on Feb 6 and this culmination of the football season will be played out by the Green Bay Packers and Pittsburgh Steelers. Getting together with a group of friends to watch the game is a tradition, but if you are trying to lose weight, it can be a rough evening. Why not host a healthy Super Bowl party? Sounds like an impossible task, but take heart, as it is not as difficult as it sounds. With just a few key switch ups, your party guests will never realize that you’ve made changes to the menu that won’t leave them in need of a “day after” exercise binge.
- Chili is a main stay of every football party, and for good reason. It’s a rich, hearty dish that is filling and delicious. Instead of using ground beef in your preparations, switch it up and use ground turkey, chicken or soy crumbles. Meatless chili or black bean versions are also very popular.
When a lot of us think of chili, we think of indulgent bowls of cornbread topped with juicy beef, beans and tomatoes. We think of mounds of cheddar cheese, sour cream topped with crushed tortilla chips.
If you’re feeding the family on Super Bowl Sunday and you want to keep your menu on the healthier side, opt for a lighter chili loaded with blood pressure-lowering fiber and no-salt-added beans and tomatoes.
Instead of serving with bread or chips, serve chili over whimsical wagon wheels for a fun, lighter spin on a hearty winter favorite.
Fall and winter mean a lot of things, but amidst all the holiday talk we can’t forget about tailgate parties! The typical football-party fare is filled with calories but you can pull it all together and leave many of those calories behind! Don’t forget that when you make your own food, you control what goes into each recipe!
Chips and dip can be slimmed down with a few tricks.
- When making dips, avoid using mayonnaise, cream cheese and sour cream. I like to substitute greek yogurt in my recipes and most people hardly know the difference. Guacamole, salsa, and hummus are all delicious, healthy and easy to make!
- Serve your homemade dips with crudites instead of chips. Carrots, celery, cucumber, bell peppers and other crunchy veggies can be just as fun to dip and dunk!
- If you’re surrounded by the vegetable-wary, just make sure you buy baked chips. Go one step further (and that much closer to healthy hors d’oeuvres) by making your own. Buy pita bread, cut it into small triangles, add some seasoning and bake them. It’s simple and you can control how much salt you add.
Alcohol plays a big part at football parties, but it also plays a big part in ruining diets.
- Blue Moon is a good craft beer that’s relatively low in calories at only about 100 calories per serving.
- Lime and orange slices go a long way to improve the taste of light beer.
- Instead of using traditional mixers for cocktails, consider making your own and using less sugar. I found the simple combination of orange-flavored vodka mixed with some sparkling water and a Crystal Light packet to be surprisingly delicious.
Main courses pack a huge calorie-punch because of all the carbs and fats that are usually included. Instead of blowing your diet, keep in mind:
- Anything made with beef (tacos, burgers, chili and steak) can be made with bison meat as a lower fat, higher protein option.
- Turkey and tofu are also good alternatives. Turkey dogs, tofu dogs and low-sodium, nitrate-free hot dogs are all available at most grocery stores.
- If your meal includes carbs such as rice, noodles, buns or rolls be sure you go for the 100% whole wheat options.
Some healthy tailgating recipes to try:
Turkey and Black Bean Chili
Italian Turkey Burgers
Jillian Michael’s Guacamole
Roasted Red Pepper Dip
Apple Cinnamon Fruit Dip
Easy Baked Beans
With the cold weather rolling in, there’s no better time for a hearty bowl of soup. While some cream-based soups can be calorie traps, making your own soup at home is fast, economical and healthy, because you can control what ingredients and how much of them you put into the soup.
To shake up your soup routine, try some of our favorite techniques, including adding new vegetables to your favorite chowders, skipping the meat in your favorite chili and cutting down on the cream. You’ll still have that satisfying bowl of soup that will help take away the chill right up until spring.
Creamy Broccoli Soup: If the cold weather leaves you craving creamy, comforting soups, you can skip the cream, flour and butter that give most cream soups their velvety textures. Use white bean puree to add depth and consistency to a lightened-up cream of broccoli soup that delivers fiber and nutrients along with taste. (more…)
This Halloween, send your trick-or-treaters out to gather their goodies with a healthy, hearty meal first. Halloween night can be hectic as you try to rush home from work, put together costumes and fix dinner. Don’t settle for an unhealthy option. Afterall, the kids are going to come home with literally buckets full of sugar-filled candy.
Chicken Chili – The chicken is a lean alternative to beef and you’ll get plenty of fiber and other nutrients from the kidney beans and vegetables. This recipe is just 2.5 Weight Watchers Points.
Barack Obama Chili – This recipe comes from the Democratic nominee’s personal recipe collection. He says he’s been making it since college and it’s always a hit with his family. Using lean turkey, this recipe has 291 Calories per serving. (more…)