Choosing a Smart Granola Bar

Ranging from borderline-candy-bar to super high in nutrition, granola bars can be a tricky choice at the supermarket.  Factor in you’re family’s personal tastes, and you might think it’s impossible to find the right granola bar.  Here are a few tips to shop smarter when it comes to granola bars. 

Look past the name or label.  Granola bars, snack bars, energy bars, cereal bars, breakfast and power bars may all run together in one's mind and while a lot of the naming is driven by marketing, there are a few differences:  Granola bars are generally composed of oats, snack bars more often contain more fruit and nuts and other grains, energy bars are generally higher in calories and are more processed.  For example breakfast bars generally are in the 200-220 calorie range while traditional granola bars tend to have about 100-140.  Don’t let things like “cookie” or “organic” make you think it is a more nutritious choice. 

Short Label.  Ingredient list should be your first stop when choosing any food and granola bars are no exception.  Whole grain should top the list and looking for a list as short and understandable as possible will reduce the degree of processing and unnecessary fillers.  

Fiber Dilemma.  Since American’s get about 50% of the recommended daily fiber intake, looking for a good source of fiber is helpful.  Fiber keeps not only helps with regulating digestion, but it keeps your fuller longer.  But beware – there is another side to unusually high fiber granola bars.  Often the isolated fibers that are added can bring unwanted side effects.  Chicory root or chicory root fiber is a source of inulin - an undigestible fiber that can help feed the bacteria in our colon - but it can also cause a lot more gas and bloating in certain individuals.  It is commonly used in  granola bars and other low-calorie foods since it is a calorie free filler that adds bulk.  If you tend to have similar digestive problems, you might want to stay away from the high fiber granola bars. 

Protein pros and cons. Americans are far from deficient in protein, so protein doesn’t need to be a driving force in shopping for a granola bar.  However, if you are looking for a little extra protein at snack time, then make sure that your proteins are coming from understandable food sources (nuts for example).  Keep in mind that the high protein granola bars are generally higher in calories (usually the fat from nuts) and often fall into the chicory root fiber trap.  

Don’t overlook the option of making your own.  You could involve your kids in the process which not only gives them some cooking skills, but it also puts them more in control of healthful eating.

Simple No-bake Granola bar:

1 cup dates – chopped to a paste in food processor

¼ cup nut butter

¼ cup honey

1 cup nuts chopped (I love cashews and almonds)

1 ½ cups rolled oats – toasted

½ cup dried fruit (I love dried cherries and blueberries)

Melt the nut butter and honey together in the microwave for a minute until soft and easily combined. Mix all ingredients together in a bowl, then press into an 8x8 baking dish that is lined with parchment or plastic wrap.  Chill in the refrigerator for about 30 minutes.  Cut into 12 bars and store in air tight container – can individually wrap and freeze for longer storage. 

1 bar: 195 calories, 26 g carbohydrates, 4 g fiber, 6 g protein

Convenience & Nutrition Can Coexist

Often times our busy schedules make the siren-song of the drive thru seem irresistible.  But with less time than it takes to wait in that line of cars, you can enjoy a meal with your family at home – the way it should be – around the dinner table. 

Here are some overlooked convenience foods that you can have on-hand for a quick go to meal or snack. 

 First off is a quick fix from the protein category. 

Often, it is cooking the protein that takes up a lot of our time.  Tofu.  It’s been a bit misunderstood lately, but I’ve chosen one of my favorites: House Foods Organic Tofu is non-GMO, grown in the U.S. , and full of health benefits.  Cholesterol free, low in saturated fat and is a complete protein containing all 9 essential amino acids. With the new dietary guidelines emphasizing vegetable protein sources, tofu makes for a convenient quick way to go meatless.  I’ve used a soft tofu in this strawberry orange smoothie and a firm tofu in this manicotti.  I’ll have links to the recipes on my website.

http://www.house-foods.com/recipe/Strawberry+Sunshine+Tofu+Smoothie/

http://www.house-foods.com/recipe/Italian+Stuffed+Tofu+Manicotti/

Next, don’t overlook the freezer-section.  

Frozen produce is harvested and flash-frozen at peak ripeness, so you’ve got all the great nutrition of seasonal produce anytime of the year. The benefit of frozen is that it is real food,  frozen for convenience in preparation plus you have single servings that cut down on food waste and that always helps your food budget.  In the time it takes to round up the family and set the table, you can have your entrée and sides ready to go.  Now more than ever, there are more global-ethnic flavors to choose from that helps cut back on takeout. 

 http://easyhomemeals.com

Lastly, don’t forget the whole-grains.  

My favorite convenience whole-grain is minute or quick-cooking brown rice.  You may be able to throw together a stirfry in a matter of minutes, but if often is the rice that slows you down getting dinner on the table.  So try a quick-cooking whole grain, or cook a batch ahead of time and freeze it.  You can pull out a bag of frozen brown rice and heat it in the microwave while you stirfry those frozen veggies and tofu.  Better than takeout any day! 

What about the inevitable convenience store stop?

On the road, if my car wasn’t stocked with some good go-to snacks and I were to go into a gas-station convenience store for a snack, I’d buy a bottle of water, nuts or trail mix.  With a little thought, good nutrition and convenience can coexist. 

The Big Chip Explosion

Chips, chips and more chips seem to be cropping up in more areas of the grocery store than just the snack food aisle.

Here are the straight answers to common questions that arise from this marketing bombardment:

 Q: How healthy are these veggie labeled chips?

A: Though you may see a bit more vitamins in the ingredient list of things such as veggie straws, when all is said and done, a chip is a chip - not a serving of vegetables.  Don't be taken in by healthy-term-marketing.  A chip is a chip even if it's dressed up like a veggie.

Q: Why all the new shapes and flavors and is there anything I should watch out for?

A: Novelty sells, but novelty isn't always an improvement when it comes to nutrition.  Bottom line - watch the length of the ingredient list and sodium content.  New flavors and shapes often end up with more preservatives, artificial flavors, colors and sodium.  The best chip is a simple chip.


Q: Are dessert chips healthier than regular savory chips?

A: The appearance of chips in the dessert scene is a little disturbing for one main reason - it is encouraging America's already out-of-control sweet tooth.  We don't need more processed foods. Try enjoying a bowl of juicy strawberries for dessert instead.


Q: Are cracker-chips a better choice than traditional chips?

A: Not necessarily.  Often, the longest ingredient labels are found on these cracker-chip-hybrids.  Personally, a cracker make better crackers and chips make better chips, and never the twain should meet.  For me it's kind of like a burger place trying to sell pizza.  But aside from the taste profile, there is often a lot more additives, more sodium more sugar, and less whole grain and fiber.  Stick with a whole grain cracker and a 3-4 ingredient chip.

Q: So, is it ever ok to have chips?

A: Yes! The key is serving size, frequency and overall balance of your diet.  If you have a very healthful diet (i.e. lots of fruits, veggies, whole grains and of water) an occasional serving of chips is a fine and satisfying thing.  Choose simple ingredient list chips, and keep your serving size to one open handful for large chips and a partially closed handful for smaller chips.  Its all about the serving size and balance of foods.  

Love in a Bowl: Who, What and Why Soup

I thought I'd put together a soup-themed blog post in honor of homemade soup day.  As I started to think about the subject and what recipe links I'd add, I discovered an interesting common thread: every soup I thought of was tied to a specific person in my life that I love who had made that soup for me.  And February being the month of love and all, I decided that was just what the doctor ordered - a homemade soup love list.  Not only do I love the soups, but more importantly, I love the people in my life that make them.  And truly, what gives more comfort and demonstrates nurture and caring more than a bowl of homemade soup on a literally or metaphorically cold day?  Keep in mind that most soup-makers no longer need a recipe or have tweaked their recipes as they go along.  So I'll include a link to a close approximation and you can add your own signature tweaks.

So here it is, my list of soups I love and the people I love that make them:

1. Hamburger Tomato Soup.  This is my Dad's signature soup.  His actually calls for homemade tomato juice that they grow and can themselves, but the picture looked pretty similar.  Growing up, my dad for the most part only cooked Saturday breakfasts and boned chicken for Sunday dinner.  However, after retiring, he took on all sorts of domestic duties alongside my mother.  And he's in charge of cooking on Tuesdays and Thursdays.  And this soup is his signature go-to when feeding a crowd.  Can't say how much I love and admire the man who makes this soup.   Hamburger Soup
   
2. Chili.  This is my Mom's go-to for a crowd.  She actually uses her Dad's recipe - and I love how she feels connected to her family through this recipe.  Again, home-canned tomato juice is used and I know she doesn't add green peppers, but I thought this one looked close.  Lots of hamburger, not too many beans, and the chili has a thin-soup consistency, perfect for soaking up with saltines or oyster crackers. Chili
   
3. Danish Potato Soup.  My sister Sandi and her family lived in Denmark for a couple years and she picked up this recipe while living there.  When I did an online search, I couldn't find anything that really does it justice, so you'll just have to take my word for it that it is simple, and delicious.  You cook diced potatoes (not too tiny - they will remain as intact pieces) in vegetable broth.  You add some garlic and cream.  The end.  I told you it was simple!  Salt and pepper to taste - there, that's all I'm going to do to complicate the recipe. The soup sounds overly simple, but it is amazing! It's only fitting since my sister (as are all of my sisters) is an amazing person who manages to do wonderful things while staying true to the priority of 'simplify'.
4. Creamy Chicken Noodle.  My sister Ang has a go-to soup and it's an easy but crowd-pleasing creamy chicken noodle soup.  I love how it comes together so quickly and can feed you and your neighbor.  That is the kind of personality she is - always quick to help in any way she can.   Creamy Chicken Noodle Soup
   
    
5. Fruit Soup. Another sister Kris loves fruit soup and we all rejoice when she brings it family dinners.  Not only is she a culinary wonder, but I also have soup bowls from her.  She's a talented potter (among other things) and I think of her as I serve almost any soup in her gorgeous pottery.  Chilled Strawberry Soup
   
6. Zuppa Toscana.  My niece Abby is culinary fiend and her favorite soup is this spicy, creamy Italian dish.  I love to watch as cooking skills are transferred to the next generation.  Zuppa Toscana
   
7. Wonton Soup. I will never think of wonton soup without thinking of my son Nate.  When he was 8, the first thing wanted to cook for dinner was wonton soup.  It soon became his signature and a few months later, he offered wonton soup on the menu of his 'Nate Cafe'.  This summer tradition was passed on to his sister and still every summer there is usually one day where you can get lunch in our backyard (ordered off a menu) for the price of food donations that go to the local food pantry.  I have to say that I was skeptical of my son's choice of wonton soup on a hot June day, but it was a big hit and he still makes it every couple of months on his weekly night to cook. By the way, he adds some slices of peeled ginger to the broth and omits the rice wine vinegar. Wonton Soup
   
8. French Onion.  This is one of my daughter Emma's favorite soups.  She is an onion lover and I wish I could eat onions the way she does with abandon.  If I had a different gut - this soup would be on my menu every month!  French Onion Soup
   
9. Tomato Mac.  I couldn't find an image for this one, but luckily I found lots of links to recipes of people who lived in Logan and love the Tomato Mac soup from Juniper Inn Takeout.  I was given a recipe similar to this one by my favorite boss of all time - Adrian.  Ade taught me more than skills related to the job and I love her for that.  I miss Logan and that fun, short window of time in my life when I worked as a student at USU's computer services and ate lots of delicious food with some of my favorite people.  The best food evokes good memories.  Tomato Mac Soup

So that is my list.  It was longer than I anticipated, but once I started thinking about it - so many people and such good food started flooding my memory-gates.  I truly believe that the best food is inextricably linked to good people and good memories.  So embrace soup season, and be one of those people that others will remember each time they break out the soup pot.

Gear Up for a Better Game-Day Spread

With Super Bowl parties just around the corner, to say nothing of routine get-togethers with friends, chips are a frequent flyer of almost every party.  What goes on that chip is the key to boosting the nutrition of your buffet table.

Snacking isn’t about sneaking.  Be bold and make snack time more delicious and nutritious with an extra serving of veggies to boot!

When choosing a chip, here are a few things to consider:

1. One thing to watch for to keep nutrition in mind when selecting a chip is the length of the ingredient label.  The shorter the list, the closer it is to whole, real foods it will be.  Nothing beats a simple, short, and pronounceable food label. 

2. Also, watch the sodium level of your “edible spoon” and then choose your dip wisely since the chip is only half of the nutrition picture here. 

Since most of us fall short on veggie and fiber intake, here are some tips to keep your dips delicious and nutritious:

 

Smoky Black Bean Dip

When in doubt choose beans.  Bean dips, hummus and salsas full of black beans are just a few examples.  Beans always bring more fiber, folate and iron to the table. 

 

Southwestern Layered Bean Dip

Makeover an old favorite.  Southwestern Layered Bean dip is loaded not only with beans, but veggies and is a fresher more nutritious take on the seven layered dip of your childhood. 

Try a middle-eastern version of a seven layer dip hummus, greek yogurt, cucumbers, tomatoes, feta and parsley and dill. middle eastern layered dip

 

Warm Spinach and Artichoke Dip

Add in extra veggies or fruits.  If your creamy artichoke dip is already lightened, add in some chopped spinach or kale, if your pico de gallo is already bursting with veggies – add in some mango or pineapple. 

If you make sure that your edible spoons are moving more delicious fruits, veggies and fiber to your mouth, then regardless of the final score, you're bound to have a win!

Making the Dairy Decision

There’s lots more to the dairy aisle than just cow’s milk these days and it might be a bit baffling when you’re deciding when to choose which milk alternative. 

Regular Cow’s milk: Nutritional gold standard.  It is the cheapest source of high quality protein, calcium and vitamin D.

Lactose-free: next best option nutritionally if you are lactose intolerant.  Only the lactose is removed, so you still get lots of the protein, calcium and vitamin D of regular milk.  Flavor is definitely different from traditional milk and for that reason, some people go for other milk alternatives. 

Soy milk: Next best option nutritionally.  Highest amount of protein when it comes to milk alternatives.  Make sure that your choice has a good amount of calcium and vitamin D.  Often, it is flavored and contains added sweeteners.  Unsweetened soy milk may not be as palatable.

Almond milk: This option has thicker texture and mild flavor that makes it quite popular.   As will most substitutes, calcium and vitamin D are added to make them comparable to cow’s milk.  It contains significantly less protein than soy or cow’s milk and contains thickeners.

Cashew milk:  Another nut-based milk showing up in the dairy case to give almond milk some competition.  Similar in nutrient profile to almond milk – low in protein but fortified with calcium and vitamin D.  Unsweetened, it has very little natural sugars, so these unsweetened versions won’t spike blood sugar.  Cashew milk does contain more vitamin E than other milks. 

Coconut milk:  Again, not a good source of protein and has added calcium and vitamin D.  Coconut milk has a tropical note and a different type of thick texture.  This could work for those with specific allergies that preclude the other options.

Rice milk: Very little natural nutrition, although it is fortified like the rest.  However, it has a very water texture that takes some getting used to.  This substitute may be the only one tolerated by those with severe, multiple allergies to soy, nuts, milk, etc. 

When it comes down to it, the decision is generally a choice based on price and taste.  Any one of these can provide a good source of calcium and Vitamin D, but for the whole nutritional package, nothing beats good old cow’s milk. 

Resolve to Add Something Healthy to Your Diet

Apples – Lots of varieties to keep you from getting bored; always available and generally reasonably priced.

Nutrient trivia – Apple eaters have significantly lower rates of heart disease and metabolic syndrome.  Apples also contain the flavonol quercetin which aids in endurance exercise by making more oxygen available to the lungs.

Pro tip - For braces, spiral cut them - makes it more fun for kids and saves on the orthodontia visits. To keep apples from browning, dip in a bowl full of water with a little lemon juice.

Bananas - One of the least expensive and most consistent fruit in a store. Often one banana provides 2 servings of fruits, helping you reach that 7-9 serving/day goal

Nutrient trivia - contain 1/3 of your vitamin B6 needs. B6 is involved in maintaining skin and the nervous system, as well as the production of serotonin. Mild deficiency of B6 is common - especially in children and elderly.

Pro tip - To avoid having to seek out someone with a sturdy manicure to start your banana, or even worse, making a mush of the top inch or two, peel from the bottom or blossom end.

Potatoes - Sweet, red or russet. Inexpensive, bang for your buck

Nutrient trivia – full of fiber, vitamins and potassium – potatoes are a simple backdrop for a meatless meal.

Pro tip - If family dinner consists of more than 2 people, crock pot your baked potatoes. Make a few extra - they make great lunch leftovers or are perfect for a quick potato soup later in the week. 

Baby or microgreens - Readily available in stores, but super easy to grow either in your garden from March to October, or in a windowsill year-round. Salad varieties are endless so a goal of 4-5 salads a week is far from mundane and repetitive not to mention ideal sandwich toppers.

Nutrient trivia – the younger greens contain higher quantities of vitamins and minerals than mature greens. Microgreens contain 40 times more than their full grown counterparts. 

Pro tip - Rinse under running water and spin or gently blot dry. Keep in a zip top bag or plastic container with a paper towel to absorb any moisture and the will stay good in your fridge for a week or more.

Popcorn - Let's face it, munchies hit and we crave a crunchy salty snack. Popcorn is a whole grain, contains fiber and a serving size is 3 cups popped.  Air popped and lightly seasoned is ideal, but if you do choose prepackaged microwave popcorn, go with the 100 calorie, mini bags.

Nutrient trivia – American’s ate 3 times more popcorn than usual during WWII due to rationing.  With more than 3 grams of both fiber and protein – it makes a healthy snack choice.
Pro tip - A closed handful of kernels in a brown lunch bag, fold over the top and microwave for 2 minutes. Lightly sprinkle to season, shake and enjoy for a fraction of the cost, calories and sodium