Did You Know? Your Plate Size Matters.

Did you know your plate size matters?

 

One simple way to exercise portion control in your home is to watch what size plate you use. Our home has dinner plates and salad plates. My salad plates are about 7.5" in diameter but my dinner plates are about 11" in diameter. Those extra inches beg to be filed with food that I inevitably will eat. In order to fill my whole plate and not overeat we use salad plates for most of our meals. This way your plate looks full and you utilize portion control.

 

 

 

 

"According to psychologist and eating-behavior expert Dr. Brian Wanksink, one of the simplest ways to lose weight is to eat off of a salad plate instead of the larger dinner plates because it helps control portions and overeating without dipping into your limited supply of willpower. (http://lifehacker.com/5828866/switch-to-salad-plates-for-better-portion-control, September 8, 2012)"

Did You Know? Greek yougurt makes a delicious dessert.

Did you know greek yogurt makes a delicious dessert?

Greek yogurt is often referred to as one of the top ten healthiest foods. It is loaded with health benefits and has 130 calories for a four ounce serving. It is known for its thick and creamy texture which is achieved by straining out the liquid whey. Plain greek yogurt has a tangy flavor that can be used for cooking or eaten alone but I like it for an alternative dessert. Greek yogurt is an excellent sources of calcium, potassium, protein, zinc, and vitamins B6 and B12. In addition, it  contains probiotic cultures, is lower in lactose, and has twice the protein content of regular yogurts. Selecting plain Greek yogurt cuts down on sugar that is found in most flavored yogurts and it is a more versatile ingredient.

Raspberry Mouse
4 oz. plain greek yogurt
1 T raspberry jam
4-6 fresh raspberries

Mix the greek yogurt and jam in a small serving bowl or tea cup. Chill in the freezer for 10-20 min and serve cold with fresh raspberries for garnish

Servings: 1
Calories: 170







Peaches and Honey Yogurt

4 oz. plain greek yogurt
1 T honey
1/4 cup peaches, cut into 1/2 inch cubes

Mix the greek yogurt and honey in a small serving bowl or tea cup until well blended. Top the yogurt with the peaches. Served chilled.

Servings: 1
Calories: 228

Did you know? Spices have a short life.

Did you know that spices loose their flavor over time?

In the back of my pantry I have a few spices and dried herbs that, I admit, have been sitting there for some time. Where spices and dried herbs do not spoil, they do loose their flavor and potency over time. I started purchasing mine in smaller quantities from the bulk section at Central Market and storing them in my own containers. This way I get the most flavorful addition to my dishes.

If you store your spices and herbs in a cool dry place (such as a pantry) in air tight containers they should keep for a few years. Spices keep up to four years when they are whole and you grind them yourself.  If you purchase them ground, they only keep for two, maybe three years.  A ground spice releases the oils responsible for its flavor and aroma so they have a shorter shelf life. Most dry herbs last between one and two years. Remember, spices and herbs won't spoil they just loose the color, flavor and aroma over time.

Did you know? Raddish tops are good for you

Did you know you can eat radish tops?

I have been getting radishes delivered in my organic produce delivery box to top our Lime Chicken Salads and Cuban Black Bean dish. I did a quick search to see if the tops were edible because I did not want to be wasting anything that I could be cooking with especially if it had a huge health benefit. I kick myself for not doing it sooner. Radish tops are good for you and easy to use in a salad or cooked up in a dish. Radish leaves contain almost six times the vitamin C content of their root and are also a good source of calcium. Try this tasty side dish below for a healthy low calorie way to make use of your radish tops.

Sauteed Radish Tops
2 garlic cloves
1 tsp. olive oil
2 cup radish tops

In a large skillet heat the olive oil over medium heat. Add the garlic and radish tops and cook until the greens wilt and the garlic browns, about 3 min. Season with salt and pepper.

Servings: 2
Calories: 52

Did You Know? The Diry Dozen

Do you know what the dirty dozen are?

Each week B and I get a box of local organic produced delivered to our door on Sunday night. Mondays are always a treat because our home has fresh fruit and veggies. We are not rich or snobs but I do take note that there are tons of chemicals that are used to grow produce. We do not buy everything organic but I did read up on the research done on produce and the amount of pesticide residue left even after washing. I do not want to eat a chemical cocktail, therefore, B and I buy organic for the dozen (known as the dirty dozen) fruits and vegetables that had 47 or more chemicals on them even after washing. There is also a less known list of the clean 15 which the Department of Agriculture's testing showed little or no traces of chemicals left after washing and therefore deemed safe to consume non-organically grown. So, if you want to know what produce absorbs more chemicals they are listed for you below.

If you are interested in getting your produce delivered we use Full Circle Farms. They are a wonderful company with the best produce I have tried yet (we have used three different companies) and almost every month you get a free treat such as coffee, cookies, extra produce and bagels.


http://www.fullcircle.com/#s.aans4phvybiaa


The Dirty Dozen List

celery

peaches

strawberries

apples

domestic blueberries

nectarines

sweet bell peppers

spinach, kale and collard greens

cherries

potatoes

imported grapes

lettuce

The Clean Fifteen

onions

avocados

sweet corn

pineapples

mango

sweet peas

asparagus

kiwi fruit

cabbage

eggplant

cantaloupe

watermelon

grapefruit

sweet potatoes

sweet onions

Did you know? Cheeries and Sleep

Did you know a cherry can help you sleep?

Americans work a lot, play hard and stay up late so as a result many of us are sleep deprived. As a new mom I understand that all to well-known feeling of heavy eyes and a lagging body. Therefore, most of us turn to caffeine or energy drinks to help us get through the day. In Seattle you can often find two Starbucks sandwiching a Tully's Coffee house showing the high demand for a stimulant in my home town. I enjoy coffee houses for the tasty beverages, relaxed atmosphere and a fun outing to meet a friend but I don't want to depend on my morning cup of coffee to get through the day.

What food can help aid sleep? Cherries! This tart yet sweet fruit can help you fall asleep faster and stay asleep longer. According to the National Sleep Foundation and  Russel J. Reiter, Ph.D, a biomedical scientist, "When consumed regularly, tart cherries may help regulate the body's natural sleep cycle and increase sleep efficiency, including decreasing the time it takes to fall asleep." Cherries boost your body’s natural supply of melatonin which can moderate the body's sleep-wake cycle.  I know this study says "may" and "can"  but it can't hurt to eat this healthy snack or side dish and hope for better rest. So next time you want a natural way to get some better sleep reach for a bowl of cherries.

Serving Size: 1 cup with pits

Calories:74