Lighter Super Bowl Snacks

There's a lot going on at my house right now (and my team isn't involved) so I hope I'm excused for just now realizing that the Super Bowl is this weekend!

I've been asked by the WebMD Message Board community to "doctor" 3 popular appetizers to help celebrate on Super Bowl Sunday! Get ready for Better-for-You Buffalo Wings, Light 7-Layer Taco Dip and Simple Shrimp Dip.

Super Bowl Makeover #1 Better-for-You Buffalo Wings
[This recipe is from my cookbook, FRY LIGHT, FRY RIGHT!]

Ingredients:
2 teaspoons seasoned salt
2 teaspoons chili powder
2 teaspoons garlic powder
1 teaspoon freshly ground pepper
2 tablespoons flour
2 1/2 pounds (about 28) wing drumettes (look for skinless drumettes if available) 1/4 cup nonalcoholic or light beer (chicken broth or wine can also be used) light blue cheese dressing (optional)

Directions:
1. In a small mixing bowl, stir together the seasoned salt, chili powder, garlic powder, pepper, and flour. Remove and discard the skin from the wings (if you weren't able to find skinless drumettes). Dip each wing into the seasoning mixture, pressing the mixture onto the chicken to coat well.

2. Generously coat a large nonstick skillet with canola cooking spray and place over medium-high heat. Add the chicken wings (cooking in batches if necessary) and cook for about 4 minutes, or until the bottoms are browned. Flip with prongs and cook for about 4 minutes more.

3. Reduce the heat to medium-low and add the beer. Cover the pan and cook for about 5 minutes. If the wings aren't cooked through, turn them over and cook for a few minutes more. Remove from the heat and serve hot with light blue cheese dressing if desired.

Yield: Makes 7 servings (4 wing drumettes per serving)
Nutritional Information: 174 calories, 29 g protein, 2 g carbohydrate, 4.5 g fat, 1.2 g saturated fat, 73 mg cholesterol, 539 mg sodium. Calories from fat: 23 percent.


Super Bowl Makeover #2 Light 7-Layer Taco Dip

Everyone loves this fun party dip, even kids! Keep it light by serving it with reduced-fat tortilla chips (homemade or store-bought) or reduced-fat crackers. Include 1/2 cup store-bought guacamole (this really cuts down on the prep time) or make homemade by blending the following together in a small food processor:

Ingredients:
Guacamole

1 avocado, peeled, pitted, and diced
2 teaspoons lime juice, fresh or bottled
2 tablespoons chopped fresh cilantro
2 tablespoons salsa
Garlic powder or garlic salt to taste (optional)
Black pepper to taste

Dip

8 ounces fat-free sour cream
1-ounce packet taco seasoning mix
15-ounce can fat-free or vegetarian refried beans
1 cup diced tomatoes, drained
1/2 cup finely chopped green onions
2 cups shredded reduced-fat Mexican-style cheese blend (i.e. Jack and cheddar)
2 1/4-ounce can sliced black olives (optional)

Directions:
* Make guacamole if you haven't already and set aside.
* In small bowl, blend sour cream with taco seasoning.
* Spread the refried beans in the bottom of a deep-dish pie plate (you can warm the beans up in the microwave briefly to make them more spreadable.)
* Top the beans with the sour cream mixture then top that with the guacamole.
* Spread the tomatoes on top then sprinkle the green onions over the top, followed by the shredded cheese and black olives if desired.
* Serve with reduced-fat tortilla chips or reduced-fat crackers.

Makes 16 appetizer servings.
Per serving (dip only): 85 calories, 5.2 grams protein, 6.4 grams carbohydrate, 4.4 grams fat (1.9 grams saturated fat, 1.9 grams monounsaturated, .3 grams polyunsaturated fat), 7 milligrams cholesterol, .7 grams fiber, 258 milligrams sodium. Calories from fat: 46% .

Super Bowl Makeover #3 Simple Shrimp Dip

Ingredients:
1 cube or tub (8 ounces) of softened light cream cheese
1 cup light or lowfat mayonaise
1 cup fresh small shrimp, rinsed and dried well with paper towels (1 can drained small shrimps can also be used)

Directions:
1. Add light cream cheese and mayonnaise to small mixing bowl and beat until nicely blended. Gently stir in the shrimp. Spoon into serving bowl and serve with dippers of your choice (such as low fat wheat crackers)

Yield: 9 servings (1/3 cup of dip each)
Nutritional Analysis: 116 calories, 6 g protein, 5 g carbohydrate, 7.7 g fat, 2.3 g saturated fat, 46 mg cholesterol, 0 g fiber, 266 mg sodium. Calories from fat: 60 percent.

~~Elaine

Related Topics: Super Fast & Easy Appetizers, Why the Super Bowl Matters

Technorati Tags: superbowl, superbowlsunday, snacks, appetizers, buffalowings, recipes

Taste Test Tuesday: Skinny Cow Chocolate with Fudge Low Fat Ice Cream

I know, I know, I'm a sucker for lowfat frozen ice cream treats! But in my defense, it's the rest of my family that really enjoys a cold treat some nights a week. It was my daughter, in fact, who picked this product to try out amongst the barrage of other ice-cream bars and such on the shelf.

I asked her what she would rate it between 1 and 10 (10 being awesome) and she said "11". Granted I think she is easy to please with all things frozen and sweet. I did get a few bites in though myself and I did think it was certainly an enjoyable chocolate ice cream dessert. The sugar cone certainly was crisp and the lowfat chocolate ice cream that mostly fills the cone was, in fact, creamy.

I thought my daughter was so cute and innocent when she complained, "Where did all the ice cream cones go?" I had to remind her that there were only 4 cones in the box. It might have looked like there were 6 and it may have been priced like there were 6, but sadly, the box held only 4.

The first four ingredients are:
Skim milk
The cone (wheat flour, sugar, palm oil, soy lecithin, salt)
Sugar
Corn syrup
(Note that three of the first four ingredients involve sugar or sweetness)

The nutritional totals are: (per cone)
150 calories
3 grams fat
2 grams saturated fat
4 mg cholesterol
3 grams fiber
19 grams sugars

~~Elaine

Related Topics: Mint Skinny Cow, Low Fat Frozen Drinks

Technorati Tags: skinnycow, icecream, lowfaticecream, diet

When Fresh Produce is Scarce....

One can't help but wonder... Are canned and frozen fruits and vegetables just as healthy as fresh!

The bottom line is for you and your family to eat more fruits and vegetables any way you can--even canned! Personally, the textural changes that occur when most fruits and vegetables are canned make the produce unappealing. But maybe that's just me. I much prefer frozen and fresh. But there are people out there that may actually appreciate the softness and flavor in canned fruit and vegetables. I think if you had canned growing up you might have an affinity for it as an adult too (fond memories?)

But is canned and frozen produce just as healthy as fresh? Some canned and frozen fruit will have added sugar or syrup and some canned vegetables will have added sodium while fresh fruit and vegetables don't have either added.

Produce tends to have its highest amount of nutrients when it is at its peak of ripeness. Once it is picked from the branch or vine some of its vitamins, minerals and phytochemicals begin to break down due to exposure to heat, light, time and natural processes. So the amount of nutrients in fresh produce depends on how long ago it was picked, how many days it's traveled to be in your supermarket, and how long it was sitting in your crisper before you ate it.

When foods are flash frozen they are frozen within hours of being picked, and once frozen, the nutrients and phytochemicals cannot break down further. With the canning process, some of the heat-sensitive nutrients (like vitamin C) will be lost. So when is frozen possibly more nutritious than fresh? When the fresh produce spent days either being transported or sitting in the supermarket...not to mention how long it might have been sitting in your crisper or on your kitchen counter.

~~Elaine

Related Topics: Halfway Homemade, Frozen Meals: Make Your own

Technorati Tags: fruit, vegetables, nutrition, freshproduce, cannedfoods, frozenfoods

The New WebMD Preview

The new year brings a new WebMD site! Did you happen to notice WebMD launched the new site in a preview mode? I surfed the Health & Cooking area just now and I really liked that the homepage had lots of options visually right there for me. I could see the "hot topics" on the home page at the same time I could also link to info on "related conditions." I loved that there were some VIDEO choices for me to look at too. Toward the bottom of the homepage you'll find easy links to related boards and blogs.

And once you find something that clicks for you personally like the "halfway homemade" or "comfort food" options in the Top 12 Trends category, you can keep going back for new ideas. If you see something you know a friend or family member would appreciate, you can use the "email a friend" feature on the homepage. See what I mean? Lots of options at your fingertips!

--Elaine Magee

Technorati Tags: webmd preview

Taste Test Tuesday: Haagen-Dazs Raspberry & Vanilla Sorbet & Yogurt Bars

Haagen-Dazs! 100 Calories of heaven!

They're pricey and they're fat free but boy are these bars good! The tangy raspberry outside meets the creamy vanilla yogurt inside in your mouth and it's refreshing and yummy all at the same time.

The first few ingredients of the outer raspberry part of the bar are: water, raspberry puree, sugar.

The first few ingredients of the inside vanilla yogurt part are: skim milk, corn syrup, sugar.

There's a surprise bonus to these bars too, they contain live and active yogurt cultures.

Each bar contains 100 calories, 0 grams fat, 22 grams of carbohydrate (16 grams of sugar).

Would I buy these bars again? I already have!

~~Elaine

Related Topics: 3 Ways to Spice Up Plain Yogurt, The Best of the New Frozen Desserts

Technorati Tags: haagendazs, icecream, frozenyogurt, raspberry

Skipping Breakfast

Do you have a teenager in your house that just isn't that interested in breakfast? I do. I don't "force" her to eat breakfast but I try to put out some of the foods I know she will be more likely to fit in - like a small amount of fresh blackberries or a couple of strips of turkey bacon.

Skipping breakfast and eating more fast food have once again been shown to lead to overweight in the late teen years. Duh! We knew that. The lead author, Dr. Heather Niemeier explains that skipping breakfast can lead to greater levels of hunger later in the day, causing overeating, or the choosing of heavy foods that fill you up faster, but may not be very nutritious (ie. Fast food). We knew that too, didn't we?

According to this study (Journal of Adolescent Health December 2006) which looked at data from 30,000 adolescents and young adults and followed them over a 5-year period, that phase when adolescents are entering adulthood is a particularly vulnerable time. They found the number of participants considered "overweight" increased from 29% to 47% during that period and fast food was eating a little more often as well.

This is a time when these kids are entering the workforce or college and technically "on their own" so about all we can do as parents is explain to them what skipping breakfast does to you physiologically (see above) and perhaps give them some tips and food product suggestions (less sugar instant oatmeal, nutritionally balanced power bars, healthful smoothie and yogurt drink products, etc.) that might just help make eating breakfast do-able.

~~Elaine

Related Topics: On the Teen Scene, Moms Influence Teen Dieting, Weight

Technorati Tags: teens, breakfast, nutrition, obesity, diet

Taste Test Tuesday: Boca Meatless Breakfast Links

Here's my take on breakfast links... I can absolutely no way enjoy the "regular" pork sausage breakfast links because they are just way too greasy and caloric for my preference and quite frankly, my intestinal tract. I must say, I do enjoy some lean breakfast links with my homemade buttermilk pancakes. I'm one of those "pigs in a blanket" people.

So, with that said, I do try many of the lighter sausage breakfast links when they hit the supermarket shelves. I have even tried the soy protein breakfast links. There was a particular brand of soy links, which shall remain nameless, that I literally had to spit out and not swallow--it tasted so bad.

It was with an open mind, though, that I tasted Boca's Meatless Breakfast Links this morning. They had a nice flavor and a nice texture. For a more discerning meat eater's palate, I think they would probably work best when eaten wrapped in pancakes or chopped up and mixed into egg casseroles.

Would I personally buy these soy links again, maybe! I guess I'll have to come with a new name for my "pigs" in a blanket... maybe Boca in a blanket!

2 Links = 70 calories
3 g protein
1 g saturated fat
0 mg cholesterol
2 g fiber
8 g protein
330 mg sodium

~~Elaine

Related Topics: Recipe: Vegetarian Sausage and Gravy, Healthy Briefcase Breakfasts

Technorati Tags: sausage, breakfast, boca, links, vegetarian

Eat Fish!

A high concentration of omega-3 fatty acids, particularly DHA from fish, is found in retinal tissue and some researchers think that fish omega-3s in the diet may help prevent or delay age-related macular degeneration.

A new study from the at the University of Syndey, following 3,000 men and women age 49 and up for five years, found that eating fish as much as three times a week was associated with 75% less risk of advanced age-related macular degeneration.

How can fish have such a powerful effect on preventing this condition? The Australian researchers suggest that the fish omega-3s might help prevent abnormal metabolism in the retina of the eye. Low food intakes and plasma concentrations of one of the fish omega-3s, DHA, have been associated with age-related macular degeneration. More research needs to be done to confirm this health benefit of fish, but for right now, it certainly does seem to have potential.

~~Elaine

Related Topics: Eye On Vision: Bill Lloyd MD, Exercise May Protect Eyesight

Technorati Tags: diet, nutrition, fish, omega3, vision, eyesight

Taste Test Tuesday: Trader Joe's Light Brie

I love Brie but it's been one of those cheeses that only come one way - full fat. So, imagine my surprise when I noticed the new Trader Joe's product - Light Brie with 50% less fat and 30% fewer calories than regular Brie.

In one ounce the fat is reduced from 9 to 4.5, and calories go from 100 to 70. 1 ounce contains: 70 calories, 4.5 g fat, 2.5 g saturated fat, 15 mg cholesterol, 230 mg sodium, 1 g carbohydrate, 0 g fiber, 7 g protein and 15% Daily Value for calcium.

How Did It Taste?
The texture isn't as creamy but the taste is in the ballpark. Definitely worth trying if you like Brie as much as I do.

~~Elaine

Related Topics: Recipe: Chicken & Brie Sandwich, Recipe: Pizza with Brie

Technorati Tags: brie, lightbrie, traderjoes, tastetesttuesday

Eat More Beans in 2007

We all know we are supposed to eat more beans, don't we? But weeks go by and maybe we haven't even eaten one serving. Well, let's make eating more beans one of our nutritional goals for 2007.

The general recommendation is to eat beans several times a week to possibly take the place of red meat (which will lower our intake of saturated fat and cholesterol) and also to serve as a source of folic acid (lentils, pinto beans), fiber and assorted phytochemicals (soybeans and soybean products are included in this group).

Here are a few Bean Tips to get you started:

*Canned beans save the day!
If you are going to add beans to your meals or recipes, why not used canned! Open a can, rinse and go. Kidney beans and black beans seem to fair the best in most recipes. If you don't use canned, then you will probably be stuck soaking the beans in water overnight and then boiling until tender. See what I mean about canned beans?

* Better beans for gas
If beans bother your digestive system, try canned beans. Rinse them well in a colander (this will help remove any substance in the bean water that might encourage gas production.) You can also try the over-the-counter product, Beano. Beano contains an enzyme supplement that breaks down gas-producing substances in the beans.

* Boost your salad with beans
It's pretty easy to open up a can of kidney or black beans, rinse them and then spoon then onto your green salad. They add texture and color to your green salad.

* Soup can be super with beans
Drained canned beans or frozen and fresh beans can be easily stirred into some canned or homemade soup you are heating on the stove.

* Frozen beans can work too because you are only taking the amount you need and putting the rest of the bag back in the refrigerator. My favorite frozen item is edamame (shelled). One of my daughter's favorite quick snacks is microwaved shelled edamame. You can add 1/2 of a teaspoon of less fat margarine or a light drizzle of olive oil to the bowl of hot, microwaved edamame. Then add a sprinkling of freshly ground black pepper.

~~Elaine

Related Topics: Cooking Healthy in the New Year, Antioxidant Superstarts

Technorati Tags: beans, legumes, fiber, edamame, cannedbeans, diet, nutrition

Taste Test Tuesday: Activia Yogurt

I just noticed this new yogurt by Dannon with the probiotic culture Bifidus Regularis.

This yogurt line advertises that it is clinically proven to naturally help regulate your digestive system. The good bacteria (bifidus regularis) seem to encourage fully functioning intestines. I can tell you from personal experience that it may also help you if you tend to have faster intestines (or suffer from the diarrhea predominant type of IBS).

Activia comes in a variety of flavors: vanilla, mixed berry, peach, strawberry and blueberry.

First five ingredients (for the strawberry flavor): cultured grade A reduced
fat milk, strawberry, fructose syrup, sugar, modified cornstarch.

1 (4 ounce) container contains: 110 calories, 2 g fat, 1 g saturated fat, 5
mg cholesterol, 75 mg sodium, 19 g carbohydrate, 0 g fiber, 17 g sugars, 5 g
protein, 15% Daily Value for calcium

How Did It Taste?
So far I've tried the Strawberry and Blueberry flavors and they both tasted great. The product is a bit high in sugar for a mere 4 ounce serving though, but at least the first two ingredients are milk and fruit. My favorite thing to do is enjoy the 4 ounce serving with a tablespoon of ground flaxseed.

~~Elaine

Related Topics: French Women's Diet Secret: Yogurt, Probiotics May Help Stressed Gut

Technorati Tags: probiotics, dannon, yogurt, activia, ibs, ibd