Nutrition
Can’t get enough pizza? Here is an article to help you cut calories and fat and determine the calories in each slice.
Or, you can make your own!
KELLY’S QUICK AND CHEAP HEALTHY PIZZA
1 whole wheat pita
1 tbsp tomato sauce
1/4 cup part skim mozzarella cheese
1/2 cup sliced mushrooms and green peppers (or any veggie you like)
Just top the pita with the sauce, then cheese, then veggies. Place in an oven or toaster oven to just lightly toast the pita and melt the cheese. Viola!
For an on-the-go variation, open the pita and fill it with the toppings. You can also buy a whole wheat pizza crust at most stores if you are cooking for more than one. Try different toppings you can’t get at most places: corn, beans, broccoli, jalapenos, etc. Also, kids love adding thier own toppings, so make a night of it. Be sure to teach them what each topping, and how it helps their bodies.
Pizza can be a great source of whole grains, dairy, and veggies. Remember that you can make anything you order out for at home. It might take a little bit more effort, but when you cook, you control what is going into your body.
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Eating healthy will get easier with time, (I promise!) but in the meantime, fool proof your kitchen with this healthy, complete (there’s even a section for treats!) shopping list.
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Here is a great article on how “low fat” isn’t always a better choice than the regular.
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SERVING SIZE AND PORTION CONTROL
Serving sizes can be tricky. You can find manufacturer serving sizes in the nutrition facts on most labels, but these aren’t always in line with the nutritional guidelines of servings you need of each food group daily. Jjust because the food company says this is one serving doesn’t mean its the truth. Here are some easy comparisions to make sure you are getting your daily recommended intake of each food group.
1 serving of grain- 1 hockey puck
1 serving of protien (lean meat)- 1 deck of cards
1 serving of veggies- 1 tennis ball
1 serving pasta or rice (carbs)- 1 woman’s fist
1 tsp margerine or butter- 1 serving- 1 postage stamp
1 oz cheese- 1 serving- 2 dice
3 oz fish – 1 serving- 1 check book
2 tbsp peanut butter- 1 serving- 1 ping pong ball
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Veggie of the Month
EGGPLANT
Long prized for its deeply purple, glossy beauty as well as its unique taste and texture, eggplants are now available in markets throughout the year, but they are at their very best from August through October when they are in season.
Eggplants belong to the nightshade family of vegetables, which also includes tomatoes, sweet peppers and potatoes. They grow in a manner much like tomatoes, hanging from the vines of a plant that grows several feet in height. While the different varieties do range slightly in taste and texture, one can generally describe the eggplant as having a pleasantly bitter taste and spongy texture.
In addition to featuring a host of vitamins and minerals, eggplant also contains important phytonutrients, many which have antioxidant activity. Phytonutrients contained in eggplant include phenolic compounds, such caffeic and chlorogenic acid, and flavonoids, such as nasunin.
Choose eggplants that are firm and heavy for their size. Their skin should be smooth and shiny, and their color, whether it be purple, white or green, should be vivid. They should be free of discoloration, scars, and bruises, which usually indicate that the flesh beneath has become damaged and possibly decayed.
The stem and cap, on either end of the eggplant, should be bright green in color. To test for the ripeness of an eggplant, gently press the skin with the pad of your thumb. If it springs back, the eggplant is ripe, while if an indentation remains, it is not.
Although they look hardy, eggplants are actually very perishable and care should be taken in their storage. Eggplants are sensitive to both heat and cold and should ideally be stored at around 50 degrees Farenheit (10 degrees Celsius). Do not cut eggplant before you store it as it perishes quickly once its skin has been punctured or its inner flesh exposed.
Tips for Preparing Eggplant
When cutting an eggplant, use a stainless steel knife as carbon steel will react with its phytonutrients and cause it to turn black. Wash the eggplant first and then cut off the ends.
Most eggplants can be eaten either with or without their skin. However, the larger ones and those that are white in color generally have tough skins that may not be palatable. To remove skin, you can peel it before cutting or if you are baking it, you can scoop out the flesh once it is cooked.
To tenderize the flesh’s texture and reduce some of its naturally occurring bitter taste, you can sweat the eggplant by salting it. After cutting the eggplant into the desired size and shape, sprinkle it with salt and allow it to rest for about 30 minutes. This process will pull out some of its water content and make it less permeable to absorbing any oil used in cooking.
Rinsing the eggplant after “sweating” will remove most of the salt.
Eggplant can be baked, roasted in the oven, or steamed. If baking it whole, pierce the eggplant several times with a fork to make small holes for the steam to escape. Bake at 350 degrees Fahrenheit (about 177 degrees Celsius) for 15 to 25 minutes, depending upon size. You can test for its readiness by gently inserting a knife or fork to see if it passes through easily.
Healthy Eggplant Recipes
Spicy Eggplant
-You can omit the butter for less fat and calories, without sacrificing taste.
- Use whole wheat couscous for extra fiber to stay full longer.
-the part skim mozzarella cheese cuts fat and calories.
-Watch the sodium on the spaghetti sauce you choose, you don’t want too much. 2,400 mg a day is recommended for someone on a 2,000 calorie a day diet, so most of you will need less.
-You can be as creative with this dish as you want. Add tons of different veggies to find that perfect taste, and the great thing about casseroles and bakes is that they freeze well. Make a big one in the beginning of the week and freeze in individual portons. Thaw as needed and you have a quick healthy meal!
