Tag Archives: healthy

Oh, Yummy Judaism.

Yesterday, Dan and I celebrated Rosh Hashanah with a very yummy Jewish Apple Cake. For those of you that are unfamiliar with the Jewish holiday, Rosh Hashanah is, in its simplest terms, the Jewish New Year. The holiday is a celebration of a new beginning, and certain foods, such as apples and honey, are consumed for good luck.

Since I have been with Dan, I have been making him this cake to mark the commencement of the new year. The bonus? It’s healthy, too! And it makes your kitchen smell absolutely delish. So, here it is — it’s as tasty as it is pretty! And, hey, you don’t have to be Jewish to fall in love with this cake. (;

Jewish Apple Cake

Pre-baking ... beautiful, huh?

Pre-baking ... beautiful, huh?

Makes 16 servings
Ingredients
* Cooking spray
* 2 teaspoons all-purpose flour
* 1 cup granulated sugar
* 1 cup packed brown sugar
* 1/2 cup sweetened applesauce
* 1/2 cup orange juice
* 1/3 cup vegetable oil
* 2 tablespoons (1 ounce) 1/3-less-fat cream cheese
* 2 1/2 teaspoons vanilla extract
* 3 large egg whites
* 2 large eggs
* 3 cups all-purpose flour
* 1 tablespoon baking powder
* 1/2 teaspoon salt
* 3 1/2 cups sliced peeled apple (about 1 pound)
* 3 tablespoons granulated sugar
* 2 tablespoons ground cinnamon
* 2 tablespoons chopped walnuts

Preparation
Preheat oven to 350°.
Coat a 10-inch tube pan with cooking spray, and dust with 2 teaspoons flour. Set prepared pan aside. Beat granulated sugar and next 8 ingredients (sugar through eggs) at medium speed of a mixer until blended. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, and salt. Add flour mixture to sugar mixture, beating at low speed just until blended. Combine apple and remaining ingredients. Spoon half of batter into prepared pan. Top with half of apple mixture. Repeat with remaining batter and apple mixture. Bake at 350° for 1 hour and 15 minutes. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.

Nutritional Information

Voila!

Voila!

Calories:287 (21% from fat)
Fat:6.6g (sat 1.4g,mono 1.9g,poly 2.8g)
Protein:4.4g
Carbohydrate:53.6g
Fiber:1.5g
Cholesterol:29mg
Iron:2mg
Sodium:196mg
Calcium:84mg

©Cooking Light, APRIL 2000

2 Comments

Filed under Eat, Pray, Run, September 2008

A Chilly Workout Indeed!

Happy Friday! As promised, I have some winter workout tips up my sleeve that I would like to share with you this morning. Now, I am not a fitness expert, but I have been working out for quite some time now — my mom and I did Jane Fonda when I was four — I would bring my little towel out for a workout — and Callanetics even later. (;

Working out in the winter can be tough. Not only is it cold, but it’s dark until about 10 a.m., and crawling back into bed seems like a much better option than slipping into your gear for a sweat session. But this is also the time that weight gain can creep on us as a result of holiday goodies and one too many snack sessions in front of “The Christmas Story.”

pgsnow3.jpg

Running in the Snow, January 2008

Here are a few of my tried-and-true tips. I hope they help you get you moving — even in chilly weather!

1.) If you have the dough, consider investing in some fitness gear

that will keep you toasty during winter workouts. Try Under Armour’s Women’s Tornado II Mock or the Men’s ColdGear Fitted Longsleeve Crew. You may also want to consider ear-covering head bands, tights for under pants, gloves, and even a mask that will shield your face from suffering windburn and chapped skin.

2.) At-home workouts can be a Godsend when the weather takes a turn for the worst. A few of my favorites: Jennifer Kries’ Pilates Method: Precision Pilates, The Science of Fitness with Tamilee — I Want that Body! (The leg section is killer!), Classical Pilates Technique: The Complete Mat Workout Series (Workouts for beginner through advanced) and Jillian Michaels-30 Day Shred.

3.) I actually do this one year-round: Right now, I have to climb 8 flights of stairs to get to my apartment. So, after I am done with a workout, I push myself one extra step by walking or running up the stairs. Focus on pushing out of your heels and you will really feel it in your butt! Adding these little bursts can really get your heart moving, and they make you sweat while avoiding chilly weather.

If all else fails — tough it out! Like my mom says, you can always get warm. So, keep that in mind and, if you are up for it, suck it up and get outside for a sweat session. The cold weather will be a wake up call and, when you are done, you can head inside for a warm cup of hot cocoa. Enjoy it and your newly toned body!

P.S. Happy 20th Birthday to my gloriously wonderful future sister-in-law, Michelle! I LOVE YOU, darling!!

4 Comments

Filed under Eat, Pray, Run, September 2008

It’s Going to Be a Nutty Weekend!

Happy Saturday!!

I have two fabulous recipes that I absolutely have to share with you.

Here is the first, and I will post the other one a bit later:

I made this oh-so-yummy granola from Ellie Krieger’s The Food You Crave on Thursday evening, and I cannot stop eating it. The toasted nuts are so tasty and it smell like warm apple pie when you are baking it. Mmm … fall is in the (kitchen) air. I doubled the batch and we are already almost through the first. Make this a Sunday project!

Nutty Granola

Makes 4 ½ cups

3 cups old-fashioned oats

1/2 cup chopped raw, unsalted walnuts

1/2 cup chopped unsalted almonds

1/2 cup chopped unsalted pecans

1/2 cup maple syrup

1/4 teaspoon salt

1/4 teaspoon ground cinnamon

1/2 cup raisins, optional (I made it with 1/4 cup raisins, 1/4 cup dried blueberries.)

______________________________________________________

Preheat the oven to 300 degrees F. Spray a large baking sheet with cooking spray.

In a medium bowl combine the oats, nuts, maple syrup, salt, cinnamon and the raisins, if using. Spread the mixture onto the baking sheet and bake until golden brown, stirring occasionally, about 30 minutes. Transfer the sheet to a cooling rack and let cool completely. Store in the refrigerator in an airtight container.

Take a look-y at the final product at top — Dan put some nutty granola on top of his yogurt and finished it off with some fresh strawberries. Soooo good!

Nutrition Information

(Per ½ cup serving)

Calories 280

Total Fat 15 grams

Saturated Fat 1.5 grams

Cholesterol 0 mg

Sodium 67 mg

Carbohydrates 34 grams

Protein 7 grams

Fiber 4.5 grams

Check back later for a recipe for Energy Bars … these babies are so easy and yummy, too!

2 Comments

Filed under Eat, Pray, Run, September 2008

Mac & Cheese the Healthy Way!

Need something quick and healthy for dinner tonight? Check out this recipe from Ellie Krieger’s The Food You Crave: Luscious Recipes for a Healthy Life.

I cooked it up last night, and I was so jazzed by its cheesy goodness and waist-friendly calorie total. It was so yummy!

Macaroni and Four Cheeses

Makes 8 servings.

Cooking spray
1 pound elbow macaroni
2 (10-ounce) packages frozen pureed winter squash (I substituted 10 oz. of a carton of Imagine Butternut Squash soup)
2 cups 1 percent lowfat milk
4 ounces extra-sharp Cheddar, grated (about 1 1/3 cups)

2 ounces Monterrey jack cheese, grated (about 2/3 cup)
1/2 cup part-skim ricotta cheese
1 teaspoon salt
1 teaspoon powdered mustard
1/8 teaspoon cayenne pepper
2 tablespoons unseasoned bread crumbs
2 tablespoons grated Parmesan
1 teaspoon olive oil

Preheat the oven to 375 degrees F. Coat a 9 by 13-inch baking pan with cooking spray.


Bring a large pot of water to a boil. Add the macaroni and cook until tender but firm, about 5 to 8 minutes. Drain and transfer to a large bowl.Meanwhile, place the frozen squash and milk into a large saucepan and cook over a low heat, stirring occasionally and breaking up the squash with a spoon until it is defrosted. Turn the heat up to medium and cook until the mixture is almost simmering, stirring occasionally. Remove the pan from heat and stir in the Cheddar, jack cheese, ricotta cheese, salt, mustard and cayenne pepper. Pour cheese mixture over the macaroni and stir to combine. Transfer the macaroni and cheese to the baking dish.

Combine bread crumbs, Parmesan cheese and oil in a small bowl. Sprinkle over the top of the macaroni and cheese. Bake for 20 minutes, then broil for 3 minutes so the top is crisp and nicely browned.

Nutrition Information
Nutritional Analysis per Serving Calories: 392
Total Fat: 11 grams Saturated Fat: 2 grams
Protein: 18 grams Carbohydrates: 56 grams
Fiber: 3.5 grams

1 Comment

Filed under Eat, May 2008, Pray, Run

Weekend Breakfast and a Recipe for You!

Breakfast is my favorite meal of the day. Well, let me correct myself — weekend breakfast is my favorite meal.

Because there is a difference, you see.

The word “breakfast” on a typical day entails for me some whole grain cereal, or eggs and fruit. On a Saturday or Sunday morning, however, that very same word means that I may be eating food items of the glorious kind — pancakes to be exact.

Or french toast, waffles, cheese omelets — take your pick.

The nice thing about weekend breakfasts is that they come once and a while, so it is OK to splurge. But the other fabulous thing is that, in this day and age, you can also very often find a healthy substitute for one of your typically high-calories faves.

This morning, I am going to breakfast with my family, and, — let me be honest — no, I will not be finding a healthy substitution for anything.

But for those of you who would like to choose more wisely than your writer-friend, here is a mmm-mmm-good pancake recipe from Cooking Light. I have had them before, and they really are just to die for. The even better news about these babies? You can make “weekend” breakfast any day of the week!

Ingredients

3/4 cup all-purpose flour
3/4 cup whole wheat flour
3 tablespoons sugar
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 1/2 cups low-fat buttermilk
1 tablespoon vegetable oil
1 large egg
1 large egg white
Cooking spray
3/4 cup maple syrup
3 tablespoons butter

Preparation

Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, sugar, baking powder, baking soda, and salt in a large bowl, stirring with a whisk. Combine buttermilk, oil, egg, and egg white, stirring with a whisk; add to flour mixture, stirring just until moist.Heat a nonstick griddle or nonstick skillet coated with cooking spray over medium heat. Spoon about 1/4 cup batter per pancake onto griddle. Turn pancakes over when tops are covered with bubbles and edges look cooked. Serve with syrup and butter.

Yield

6 servings (serving size: 2 pancakes, 2 tablespoons syrup, and 1 1/2 teaspoons butter)

Nutritional Information

CALORIES 351(26% from fat); FAT 10g (sat 4.6g,mono 2.8g,poly 1.9g); PROTEIN 7.6g; CHOLESTEROL 55mg; CALCIUM 176mg; SODIUM 570mg; FIBER 2.3g; IRON 2.1mg; CARBOHYDRATE 59.7g

Cooking Light, APRIL 2002

2 Comments

Filed under Eat, May 2008

Health Check for The Day!

→ Did you Know? It takes 2o minutes for your brain to tell your body it’s full, which can be a dangerous equation at free-for-all buffets. Give your brain a head start with these three rules: Begin with a salad, never completely fill your plate –maybe start with only two or three small amounts of different foods — and wait fifteen minutes between finishing your plate and refueling.

1 Comment

Filed under Eat, March 2008

The Easter Bunny Just Might Have it Out For Our Rear Ends

easterbunny.jpgI know we just discussed an Eat This, Not That matter yesterday, but because I know many of you are celebrating the holiday weekend — and doing so with a candy overload — I am hoping to advise you a bit on your sugary choices.

I will also attempt to adhere to the advice I am about to share with you.

I will try . . . just like the rest of you, right?!

I was flipping through my book last night and came across a section labeled Your Easter Basket. Now, how could I not share this information with you?easterbasket.jpg

Here is what the nutrition whiz kids have to say this time:

Eat This

Cadbury Creme Egg (150 calories, 5 g fat – 3 g saturated – and 22 grams of sugar)

Jordan Almonds — 12 pieces (200 calories, 7 g fat – 1 g saturated – and 26 grams of sugar)

gummibears.jpgGummi Bears — 14 pieces (140 calories, 0 g fat and 22 grams of sugar)

Milky Way Midnight Bar (220 calories, 8 g fat – 5 g saturated – and 29 grams of sugar)

Hershey’s Cookies ‘n Crème bar (80 calories, 4.5 g fat – 2.5 g saturated – and 9 grams of sugarjellybelly.jpg

Jelly Belly Jelly Beans — 14 pieces (150 calories, 0 g fat and 27 grams of sugar)

Hershey’s Hugs — 9 pieces (210 calories, 12 g fat – 7 g saturated – and 21 grams of sugar)
Not That!

chocolatebunny1.jpgSolid chocolate Easter bunny — 170 grams (920 calories, 52 g fat – 32 g saturated – and 92 grams of sugar)

Snickers Almond bar (230 calories, 11 g fat – 4 g saturated – and 26 grams of sugar)peepe.jpg

Marshmallow Peeps — 5 pieces (140 calories, 0 g fat and 34 grams of sugar)

Hershey’s bar, milk chocolate (300 calories, 18 g fat – 11 grams saturated – and 33 grams of sugar)

Butterfinger bar (270 calories, 11 g fat – 6 g saturated – 29 grams of sugar)

hersheyskiss.jpgHershey’s Kisses, milk chocolate — 9 pieces (230 calories, 13 g fat – 8 g saturated – and 21 grams of sugar)

Sun Maid Vanilla Yogurt Covered Raisins — 1/4 cup (130 calories, 5 g fat – 4 g saturated – and 19 grams of sugar)

Now that we are all a bit more educated on the ins and outs of our Easter baskets, there is one point that I would like to stress to you: Fun times, like the holidays, are cookie-cutter-made for indulgences — literally. The most important thing to keep in mind for anyone who is looking to lead a healthy lifestyle is that there is a time and a place for letting your nutrition “rules” gain a little flexibility. The truth is, no healthy diet ever consists of cutting out one particular food group or treat; that way of thinking only leads to a ravenous bagel and chocolate binge at 3 a.m. in the morning.

What a healthy way of life does involve is learning when to enjoy your favorite treat and when to stop. So, while this list is a fantastic guide, use it as only that — a guide. But if your favorite Easter splurge is that chocolate bunny, then go for it.

Just eat half and save his ass for another day.

7 Comments

Filed under Eat, March 2008