Tag Archives: Health

Garden Zucchini Linguine

12 Jan

I finally fell victim to the zucchini noodle trend. I’ve been seeing it flying around Pinterest and initially wrote if off because, you know, Pinterest lies. But after hearing a couple rave reviews, I tried it out. To my surprise, it was actually really tasty and not too difficult.

There are a bunch of recipes out there, but here’s what I did.

Zucchini Linguine with Heirloom Tomato Sauce

Ingredients: Serves 2

  • 1 large zucchini — the one I used was the size of a caveman club
  • 2 large heirloom tomatoes (cubed)
  • 2 tablespoons olive oil
  • 2 cloves of garlic (diced)
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 6 leave fresh basil (chopped)
  • Salt and pepper

To prepare the zucchini:

Step 1: Shave the zucchini lengthwise with a carrot peeler to create long, even strips. Stop shaving once you reach the seeds. Use all four sides of the zucchini.

Continue reading

Advertisements

100-calorie trail mix recipes

6 Nov

TrailMix1Whenever 10 a.m. rolls around at work, I reach into my bag and scarf down a sickeningly sweet granola bar. I don’t particularity like granola bars, but in my constant rush to get out the door every morning, they’re all I have time to grab as a mid-morning snack.

I know I’m not alone in this act, therefore I attempted to develop some alternatives. What I ended up creating were three nutrient-rich and protein-packed trail mixes that used nothing more than what I had in my cabinets.

I portioned each out  to be about 100 calories and saved them in Ziplock bags to eat as 10 a.m. snacks throughout the week. Here’s what I came up with.

Continue reading

Olive Oil 101: Production and Purchasing Guide

24 Jun

CreteI just returned from an amazing two week trip to Greece with my family! My mom’s part Greek, so it was fun to visit the home of our ancestors.

We spent four days in Athens, but the bulk of the trip took place on the island of Crete.

Crete is the largest Greek island and a perfect combination of the beach and the country.

My favorite part about Crete was the food. Cretian food consists of seasonal vegetables, fresh cheeses, perfectly stewed meats and of course, olive oil.

My mom is an olive oil addict, which means I am too. It’s our go-to oil for cooking and eating. Due to this olive oil obsession, my family toured a traditional Cretian olive oil factory, named Biolea.

Crete produces 30 percent of all of the olive oil produced in Greece and five percent of the worlds olive oil. There’s no place better in the world to learn about olive oil.

Biolea is an organic, family-run olive oil factory that is one of the few left in Crete that is making olive oil the traditional way. Most of the olive oil we eat comes from large industrial factories, whose main goal is quantity not quality.

Continue reading

Healthier Chicken Parmesan

6 May

Chicken ParmesanI love chicken Parmesan, but I mean, who doesn’t? There’s nothing better than a pan-fried, breaded chicken cutlet smothered with mozzarella cheese and tomato sauce.

As much as I wish I could eat chicken Parm daily, it’s not a particularly waistline friendly dish.

With that in mind, I made it my mission to make a healthier version of my favorite meal. That way, I could eat it every night without having to buy bigger pants. Here’s what I came up with.

Healthier Chicken Parmesan

Ingredients: (Serves 2)

  • 2 boneless, skinless chicken breasts
  • 4 tablespoons of jarred bruschetta
  • 2 tablespoons of olive oil
  • 1/4 cup shredded low-fat mozzarella
  • salt and pepper to taste

Continue reading

How to Cut a Cantaloupe

1 May

There are certain kitchen activities that seem so simple, but when you go to do them yourself, you have no idea where to start. I had this exact problem after impulse buying a cantaloupe the other day.

I pulled it out of the fridge ready to chow down and realized I had no idea how to cut it. After some quick googling, I found my answer and easily broke it down into bite size pieces.

Since my lack of cantaloupe cutting knowledge was almost a catastrophe, I wanted to share the steps just in case you find yourself in a similar predicament.

Step 1: Cut cantaloupe in half from top to bottom.

Cantaloupe Halves

Continue reading

The Health Benefits of Saint Patrick’s Day: Green Vegetables

16 Mar

Saint Patrick's Day Green SpinachSaint Patrick’s Day is synonymous with Ireland, beer and the color green. Since green is top-of-mind for many Saint Patrick’s Day fanatics, I figured no day is better to share the health benefits of green food!

There’s no such thing as a super-food, but if one existed, it would be a green vegetable. Dark, leafy greens are chocked full of vitamins, minerals and nutrients necessary for full body health. Many college students overlook green vegetables as a source of nutrition, but in lieu of Saint Patrick’s Day, why not embrace the greens! (Sorry, green beer doesn’t count)

Health Benefits of Green Vegetables

The USDA recommends eating 1 1/2 to 2 cups of dark green vegetables each week. Why you ask? Well, green vegetables are linked to colon and heart health. They are also rich in fiber, potassium, folate and vitamin A. But that’s not all, green veggies are cholesterol free and low in fat, sodium and calories!

Still want to know more? Lets get more specific.

Continue reading

How to Eat More Vegetables

28 Feb

The USDA recommends that men and women between the ages of 19-30 eat between 2.5 and 3 cups of vegetables per day.

Let’s be honest, very few college students are actually reaching that number. We all know it’s important to eat our vegetables, but most of us find it difficult to fit them into our daily meals.

My mom’s a dietitian and I’m the first to admit I struggle with this (Sorry, mom). That’s why I’ve come up with some easy ways to sneak veggies into my diet. It’s been working for me, so I thought I’d share my tips with you!

Tips on eating more vegetables:

Lunch  –

  1. Throw fresh spinach into canned soup. It’ll wilt down when you heat it up, adding freshness to your soup and an extra serving of veggies.
  2. Add carrot shavings to a peanut butter and jelly sandwich. People don’t believe me, but peanut butter and carrots actually go really well together. This is a great way to add a crunch to your sandwich and up your veggie count.
  3. Like buffalo chicken? Try mixing a low calorie blue cheese dressing and hot sauce to create a rich dipping sauce for celery and carrots. It’s the closest thing to making vegetables taste like meat.
  4. Bulk up your sandwiches. Every time you eat a sandwich, make sure to add tons of veggies. It’ll add nutrition and crunch to your lunch.

Continue reading