-By Kallah Maguire, The Stylist
Leah (aka the Nutritionista) and I have been having so much fun sharing new spices and recipes with you on MTM. So I was pleasantly surprised to find a package on my doorstep she had sent with treats from one of her favorite local restaurants. Leah wanted to share a true taste of Michigan, since she’s a native and I’ve never been. Apparently Zingerman’s is a local institution and now I can definitely see why!
The bars topped off movie night as my hubby and I watched The Visitor on Netflix. My favorite was the “original” that tastes just like a gourmet Snickers, mmm! Give me dark chocolate, caramel and nuts in some combination and you’ll have made a friend!
Order your own Z Zang gourmet candy bar from Zingermans.com
By Kallah Maguire, The Stylist
It’s cool enough that I feel like I’m having a mocha in between ski runs on the mountain… But really I’m enjoying a decaf soy mocha (my fav) at the Intelligentsia in my neighborhood, yum!
~K
—By Nutritionista
By now, most of you probably know about banana soft serve. But for those of us who live in chillier climates, frozen dessert just doesn’t sound as appealing in the winter. I wanted to create a dessert that warmed the soul and satisfied the sweet tooth, but still used healthy bananas as the base. Enter roasted bananas. I added a tropical spin to at least hint at warmer weather.
These gooey bites were so easy to make (around 10 minutes start to finish) and tasted so decadent! To make them even more decadent, serve with vanilla frozen yogurt or ice cream. To keep it healthy, serve with Greek yogurt.
You’ll need (serves 2-4):
- 2 medium bananas
- 1 Tbsp unsweetened shredded coconut
- 1 tsp cinnamon
- 2 tsp brown sugar
- 1 tsp butter or vegan substitute (I used Earth Balance)
- 1 tsp lime juice (you could also use lemon)
Preparation:
Preheat oven to 425 degrees. Halve bananas length-wise and then into bite size pieces and place on a non-stick baking sheet. Sprinkle with brown sugar and coconut, then sprinkle liberally with cinnamon. Squeeze lime over everything. Add a small dot of butter/Earth Balance to each bite. Roast for 5 minutes, then turn off oven and broil for 2-3 minutes (or until tops of bananas are golden and bubbly). Bites before cooking:
So much yum, you guys. So much yum.
A reader emailed me her current dilemma with dieting and I think a lot of us can relate:
Hey Mary,
I’ve been trying to get started in a healthier lifestyle routine, and sometimes I need more of a boost than to hear “have lots of fruits, veggies, and water, say no to junk food and watch your portion control.” That’s obvious, it’s just hard to do after years of eating/drinking whatever I like.
I feel like I need something more regimented in the beginning – rules – on what I can and can’t eat. A friend of mine told me she once found success with the “South Beach Diet” program. I’ve never been on one of these fad diets. What are your thoughts on them? What do you think would be a good way to get started?
Obviously I’m looking for a lifestyle change, I just need that kick in the ass that one of these diets/books may provide in the beginning so I learn to love/get used to a healthier lifestyle. There’s just SO much out there, and many times they aren’t compatible. Obviously exercise would be a big part of it as well, but I think that’s easier than changing the way I eat.
Any thoughts?
Dear Reader,
You’re right about a few things: getting motivated is difficult and diets books never agree on a method.
But as you said, you’re looking for a lifestyle change so a fad diet isn’t going to be your best bet for the long haul (for any healthy form of weight loss actually).
Don’t think of yourself as going on a “diet.” Try to balance your day with well-rounded meals that focus on veggies and fresh foods, but also incorporate foods you enjoy. Baby steps in the right direction will be the key to a true lifestyle change. Don’t tell yourself “no,” just enjoy enough of what you love until you are satisfied. That cookie will be there tomorrow!
Exercise will be helpful in more ways than just shedding pounds. You’ll feel some of the weight of the world lift off your shoulders, your priority will be you and not other people and their problems, and the chemical change will motivate you to maintain a healthy course in other parts of your life.
Keep checking into MTM for tips on fitness and food. Between our resident trainer, Nutritionista, and myself, we’ve got you covered.
Hope this helps and have fun on your journey!
BTW, do you mind if I post your question anonymously?
Post away! I’m just confused about whether I should avoid alcohol, dairy, carbs, etc. for a time – so my body will stop the super craving. I just feel like I need some static rules to get me started.
Ok, start here:
Try to avoid white stuff – sugar, bread, flour. But don’t cut them out completely. Try restraint before you go to restriction. Telling yourself no will make you want more and is not the way to truly change your diet, in my opinion.
Eat something green (that isn’t COVERED in sauce) before lunch and dinner. It can be a single veggie or a salad. This will help curb your appetite for whatever follows (and help your body absorb the nutrients in the greens).
If you’re hungry during the day, reach for a single piece of fruit, raw veggies, or unsalted nuts (without dried fruit). If you’re in need of something sweet, grab a Lara Bar. Also if you know you’re really not hungry, have a cup of tea. I like black or peppermint.
For dinner, try not to reach for carbs unless you’re really still hungry after you allow your meal to sit for 20 minutes. Eat protein and veggies until you’re satisfied, not stuffed.
Allow yourself a reasonable portion of dessert once a day. Sometimes you won’t want it. Yay. If you do, love every bite.
In these guidelines, you’ll see you have the liberty to choose what you like, but a few rules to help you make healthy choices based on how you feel. Don’t starve yourself so you over-eat, eat slowly and often.
I hope this helps!
Snack Attack – Ambrosia Apples
Do you ever go into the market and realize you have no idea what the difference is between the 10 varieties of a fruit?
“I just want an apple!” you think.
But then you say to yourself, “but not a red one…or a granny apple….I wonder what this multi-colored one tastes like…”
One day the produce guy at Whole Foods saw me wandering the apple isle and said, “Would you like to try the Ambrosia, it’s the best. It’s only in season a few months out of the year, you should enjoy them now.”
He gladly cut me a slice to sample and let me tell you, they are indeed delicious! An ambrosia apple isn’t too sweet and has a texture that is somewhere between a red and granny apple. It’s juuuuust right.
What you’ve learned today: Ambrosia apples are damn tasty. Start up a conversation with the produce guy to learn more about your options.
Yes, I do realize the title of this post is suggestive. Oh, well. Also, let me clarify that I don’t ever think we should ever classify foods as bad or good (naughty or nice, etc.). I prefer examining whether foods are nutritionally dense or not. But I couldn’t resist the title since we’re so close to the holiday!
So, nuts. Nuts can be confusing, right? On the one hand, we hear all these great things about how nutritious they are. On the other hand, we read the nutrition label on a package of nuts, see the high fat and calorie content, and get a little puzzled. Aren’t nuts supposed to be good for us?
Nuts are a perfect example of why we can’t just look at fat and calories when evaluating the nutrition potential of a food. Nuts are extremely calorie dense! But guess what? They’re also extremely nutrient dense.
Check it out:
- A quarter cup serving of walnuts has almost 95% of your recommended daily value (RDV) of omega-3 fatty acids. They’re also chock full of manganese and copper.
- The same serving of almonds contains about 45% RDV of vitamin E and 20% RDV of vitamin B2.
- Cashews have less fat than most nuts, and 90% of its unsaturated fat is oleic acid (the heart-healthy fat found in olive oil). They also contain zinc, iron, and biotin.
- Pecans contain over 19 vitamins and minerals, including vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, several B vitamins, and zinc.
- The forgotten Brazil nut packs tons of nutrients, including the all-important selenium (a powerful antioxidant).
Plus, all nuts have a decent amount of protein and fiber. Because they’re so high in fat (the healthy, unsaturated kind!), they’re also really filling. A few nuts go a long way. To get the nutrients of nuts without adding tons of calories, try crushing them first before sprinkling them on salads, oatmeal, or rice. You can get more of the flavor throughout the dish without upping the calories too much. Nuts make great snacks on their own or as part of trail mix. I try to measure out a serving before I snack, though.
Just remember: If something is packed with nutrients and healthy fat, it’s also going to have a few more calories. That’s nothing to be afraid of!
Snack Attack – Laura’s Wholesome Junk Food
These little tubs store ten gooey balls of cookie deliciousness. If you’ve ever had one, that description makes sense. The “junk food” isn’t a necessarily a cookie, but it satisfies that craving without all of the guilt. And they’re pretty filling.
My favorite is the oatmeal raisin (pictured above). Yum!
I brought them along for our road trip, and even Adrien, who swears against anything healthy, agrees they are indeed delightful.
—By Nutritionista
Bison are not attractive animals…
But they ARE tasty, healthy, and more sustainably raised. Not to mention:
- Bison tends to be slightly more tender, richer, and sweeter than beef.
- It hasmore protein and fewer calories than beef.
- It has 70 to 90% less fat than beef (depending upon the cut of the meat) and less of it is saturated fat.
- It has an average of 50% less cholesterol than beef.
- Most bison are handled as little as possible. They spend their lives on grass, much as they always have, with very little time in the feedlot. They are not subjected to questionable drugs, chemicals or hormones.
- Bison has a higher concentration of iron than other meats. Remember that the number one vitamin deficiency for women is iron!
Check out how bison stacks up to other meat:
Not too shabby, right? So how in the world does one cook bison? Well, turns out, a lot like you’d cook beef.
- Cook bison to the same doneness you’d cook your beef.
- DO NOT overcook it! Since bison has less fat than beef, it can burn more easily. Remember: low and slow. Slow-cooking bison is highly recommended.
- Ground bison meat can be used as a substitute for ground beef in most recipes.
- Use bison to make steak, burgers, kabobs, chilis, meat sauce/meatballs, garam masala, etc. Check out this treasure trove of recipes.
Though bison is more expensive than beef, it’s worth it. You’re getting a sustainably raised animal (also often without hormones and antibiotics) whose meat provides major health benefits.
This always happens when I come to pick up soup and salad at Whole Foods for lunch.
