pastaIt’s so easy to go overboard on flour tortillas, pasta, chips and rice. But if you choose the right carbohydrates and what you eat with them, it can help reduce your cravings, help you feel full longer, and can even help you lose weight.

Three Steps to keep your carb cravings under control:

1. Choose whole grain foods instead of refined simple carbs. Whole grains, such as corn tortillas, brown rice and whole wheat pasta contain fiber and other nutrients that help you feel full and are better for your health. Whole grains provide B vitamins, omega 3 fatty acids and antioxidants.  They also have been found to help reduce your risk of developing diabetes.  

2. Watch your portions.  Only a quarter of your plate should be a carbohydrate.  Too many carbohydrates can add inches to your waistline and raise your risk of diabetes and heart disease.

3. Always add a healthy protein.  Proteins such as peanut butter, beans, fish and chicken, fill you up and keep hunger pains away.  An added bonus is that if you eat less refined carbs and increase protein in your diet, it can help decrease triglyceride levels and increase HDL’s, the good cholesterol.

 

Here are some easy swaps you can do right now:

Instead of this: Have this:
White toast with jam Whole wheat bread with peanut butter
A bag of chips Low-fat whole grain crackers with low fat string cheese
Bowl of pasta with marinara sauce Whole grain pasta with grilled chicken
Flour tortilla with butter Corn tortilla with beans

 

 


read more

These pancakes are not only easy to make, but they are also high in protein.  I like to make them on Sunday mornings with a big pot of hot tea or coffee. If you don’t have fresh blueberries, you can also use them frozen; they will defrost when cooked in the skillet.

Ingredients:

Makes 6 pancakes

1 3/4 cup or 15 ounces of skim or part-skim ricotta cheese

1 Tbsp sugar

1 whole egg

1 egg white

grated orange zest from 1 orange

2/3 cup whole wheat pastry flour

3/4 cup blueberries, fresh or frozen

1 Tbsp Canola oil

 

Directions:

1.  In a medium bowl, add the ricotta cheese, sugar, eggs, orange zest and mix.

2.  Whisk the flour into the ricotta cheese mixture until all the flour is incorporated. Now gently mix in the blueberries.

3.  Heat 1 Tbsp of Canola oil in a large skillet over medium heat.  Once heated, add about 1/4 cup of batter per pancake into the skillet and flatten into a 1/4 inch circle. Depending on the size of the skillet you may be able to fit 2-3 pancakes into the pan.

4.  Cook until small air bubbles appear, then flip onto the other side. Cook for about 3-4 minutes per side. Serve hot with maple syrup.

 

Per serving: Calories: 187, Fat:9 g, Cholesterol: 57g, Sodium: 108mg, Carbohydrates: 16g, Fiber: 1g Sugars:4g, Protein:11g

 

 


read more

Cilantro Brown RiceThis is a great recipe to introduce brown rice to your family.  It’s easy, requires only a few ingredients, and is packed with nutrients.

Brown rice is considered a whole grain.  Whole Grains include the entire grain:  bran, germ and endosperm.  Most of the nutrition is in the bran and germ which is packed with fiber, b-vitamins, trace minerals, vitamin E, antioxidants and healthy fats.

In contrast, white rice has been stripped of the bran and germ, leaving only the endosperm.  The endosperm is mainly carbohydrates and some protein.

Studies have found that a regular diet of whole grains helps attain and maintain a healthy weight, prevents heart disease, cancer and diabetes.

The 2010 Dietary Guidelines for Americans recommend that at least half our grains come from whole grains.

Ingredients:

1 Tbsp olive oil

1/2 small onion

1 garlic clove

1 cup short grain brown rice

2 cups vegetable broth or chicken broth

1 cup cilantro

Directions:

1. Chop the onion into small dice and finely chop the garlic.

2. Heat skillet on medium high and add olive oil.  When hot, add onion and cook until translucent.  Add garlic and cook for about a minute, stir continuously to prevent burning.

3.  Add rice and stir to combine.

4.  Pour broth into rice mixture and heat until boiling.  Reduce heat, cover and cook for about 3o-40 minutes.

5.  Chop cilantro and mix into rice mixture.  Add salt and pepper to taste. Enjoy!

To see video click HERE

 

 

 

 

 

 


read more

Bulghur, tomatoes, cucumber, parsley salad

Tabouli, or Tabbouleh, is a great salad to make in the summer, when tomatoes are in season and taste their best. This salad is great to eat solo or, for a heartier meal, serve with fish or lamb.  It’s an easy dish to take to BBQ’s where people will love the fresh taste.  Bulghur and veggies add fiber and plenty of vitamins.  Sometimes, I add feta cheese for extra flavor or roasted walnuts for added crunch.

Ingredients:

1 cup bulghur wheat

1 1/2 cup boiling water

juice of 1 lemon

1/4 cup olive oil

1 1/2 tsp salt

2 scallions

1 cup mint

1 cup flat-leaf parsley

1/2 hothouse cucumber

2 tomatoes

pepper to taste

 

Directions:

1.  Place bulghur in a large bowl and pour boiling water over it.  Add lemon juice, olive oil and salt, stir.

2.  Let stand at room temperature for about 1 hour.

3. Add the rest of the ingredients and combine.  Season to taste and serve, or refrigerate.

 


read more


  • RSS
  • Twitter
  • Facebook
  • LinkedIn
  • YouTube