TV Segment: Driscoll's Blueberry Whole Wheat Pancakes

Yesterday I wrote about National Blueberry Pancake Day and mentioned that I was going to be on a local tv station showing how to make Whole Wheat Blueberry Pancakes.

Here's the video segment that I did. Although I've been on tv before, to date, they've all been taped. This one was LIVE! It was fun! Hope you enjoy it and learn something about making pancakes and Driscoll's blueberries.

 

National Blueberry Pancake Day!

Yes you read that correctly. Today is National Blueberry Pancake Day! In honor of this day, I'll be appearing on a local TV station to whip up a batch.

I'm not sure when this special day came about but I love pancakes. Although I don't eat them as often as I would like, today I've made some delightful Whole Wheat Blueberry Pancakes with my favorite, Driscoll's Blueberries!



I especially love Driscoll's Blueberries because they are so plump, juicy and delicious! You can find them in most grocery stores in my town and probably yours as well. If not, they're worth seeking out since they're always so sweet and luscious. I actually have Driscoll's blueberries almost every morning with my breakfast. Besides tasting so wonderful they're also very good for you.

A few tips you might like to know before making pancakes:


Sift your whole wheat flour. Whole wheat flour is a little more dense so by sifting it the pancakes will turn out lighter and fluffier.

Don't overbeat the batter or the pancakes will turn out rubbery.

Rinse blueberries just before adding to the batter

Fold the blueberries into your batter otherwise, if you're too rough the blueberries will pop turning your batter blue.

Use a good non-stick pan. I used a Circulon Elite Nonstick Griddle. I didn't even need to add any oil or butter to the griddle and the pancakes slid right off.

Before adding the batter to the griddle test the pan by sprinkling water onto it. If the water dances then you know it's ready.

If you don't feel like making homemade pancakes then purchase a box mix and add the fresh Driscoll's Blueberries. It will still taste great.

When you add the batter to the griddle, it will take about 2 minutes before you're able to flip them. You'll know because tiny bubbles will appear in the center of the batter and pop. Plus the sides will become firm. Then flip. If they are too dark turn the heat down. The first one is usually a test pancake. The more you make the better they get.

If your batter is a little too thick then add a little more low-fat buttermilk to thin it out. Not too much though or the batter will run all over the griddle.

Driscoll's Blueberry Whole Wheat Pancakes

2 cups sifted whole wheat flour
1/4 cup natural sugar (I used turbino)
2 1/2 tsp. baking powder
1/2 tsp baking soda
1/2 tsp. salt (I use kosher)
2 cups low-fat buttermilk
2 whole eggs
1/2 cup low-fat butter or margarine, melted
2 packages (6 ounces each) Driscoll's blueberries
Maple Syrup

Whisk sifted whole wheat flour, sugar, baking soda, baking powder and salt in a bowl until blended and set aside. In a separate bowl, whisk together buttermilk with eggs.

Using a wooden spoon, stir wet ingredients into dry ingredients until just combined. Add melted butter, then blueberries, and stir gently so you don't bust any blueberries.

Heat a non-stick griddle or pan over medium heat. Let a few drops of cold water fall on the surface. If it bounces, sputters or instantly evaporates, your pan is ready.

Pour 1/4 cup of the batter onto the skillet, spreading out into a nice circle. (I use an ice cream scoop, it measures 1/4 cup).

Cook for 2 minutes, or until bubbles that appear on the surface are beginning to break and bottom is golden.

Place pancakes on a heatproof platter and keep warm in a 200 F degree preheated oven until ready to eat.

Repeat with remaining batter.

Serve:

Plate up your pancakes 3 or 4 stacks high. Drizzle with maple syrup, or any syrup of your choice and top with fresh blueberries.

You can even add powdered sugar to the top of the pancakes or whipped cream or be creative and add something daring!

Tip:

If you love pancakes but are always in a hurry in the morning, rushing to work or getting the kids off to school, make a batch ahead of time.

Let the pancakes cool, then put them in a zip lock freezer bag and place them into the freezer. In the morning, take out what you want (even your kids can do this without you) and place them in the toaster. When they pop up they're ready to eat. Now how simple is that?

Enjoy!

Orange-Soy Glazed Salmon with Bok Choy

There's nothing more satisfying than having a meal that leaves you feeling fantastic. Oftentimes we'll eat something only to want to go lay down and take a nap. However, with this Orange-Soy Glazed Salmon the ingredients are all so fresh and healthy that you feel like going out dancing after your done.









Bok Choy one of the ingredients in this recipe reminds me of Romaine Lettuce. To clean it you simply cut off the stem. Then separating the leaves, clean each piece under running water just as you would Romaine Lettuce. In this recipe you then slice the Bok Choy across in about 1 inch pieces and place in into the saute pan or wok. It's flavor to me is similar to that of celery.

For the carrots I used baby carrots and sliced those into thin strips. The easiest way to do this is to first slice one side then turn the carrot onto that flat side and continue to cut thin strips. By doing it this way the carrot is stable and you avoid the carrot flipping thus cutting yourself.

I used Shiitake mushrooms but of course it you don't like those then select a mushroom that appeals to you and those you're serving.

I hope you enjoy this light and healthy dish. If you do your mise en place (all ingredients prepped and ready to go) ahead of time this dish will be very simple to put together.


Orange-Soy Glazed Salmon with Bok Choy
serves 4

Ingredients:

2 tsp. canola oil (or other high heat oil)
2 Tbsp. fresh ginger, grated (use a Microplane it's easy that way)
2 tsp. garlic, minced
1 1/2 lbs. bok choy (I used baby bok choy), stem removed, rinsed and sliced crosswise into 1 inch strips

4 oz. shiitake mushrooms, stems removed and caps sliced
1 cup baby carrots, sliced into thin strips
4 (6 oz.) salmon fillets
3 Tbsp. reduced sodium soy sauce
3 Tbsp. orange marmalade

Garnish:
Toasted Sesame Seeds (optional)

Heat oven to 350 degrees.

In a cup, mix 1 tbsp. ginger, soy sauce and marmalade.

Line a sheet pan with foil and place salmon on top. Drizzle 1/2 of the Soy-Orange Glaze over pieces of salmon leaving the other half to drizzle over when plated.

Cook for 10-12 minutes

In a deep pan or wok add canola oil, remaining ginger and garlic and cook over medium heat for about one minute.

I prefer adding the ginger and garlic to the cold oil so that when all heat up at the same time the oil has more time to be infused with the seasonings. Otherwise the garlic if added to hot oil burns quickly and becomes bitter thus not infusing the oil as much.

Add the bok choy, mushrooms and carrots and stir-fry 4-6 minutes or until bok choy and carrots are crisp-tender and bright in color.

Remove from pan and place veggies in a covered bowl to keep warm.

To Serve:

Place vegetables on the plate, top with a piece of salmon, drizzle with additional orange-soy glaze and sprinkle with toasted sesame seeds if desired.

Simple, Delicious and Healthy!

Enjoy!

Egg White Omelets

Breakfast is my favorite meal of the day. For as long as I can remember I've never missed breakfast. Even as a teenager if I woke up at 1:00 in the afternoon I made time for breakfast and then ate a very late lunch or dinner instead. When my friends were all dieting and skipping breakfast I still had mine.

Breakfast gives you a jump start for the day and gets your metabolism running full speed.

My typical breakfast is either Oatmeal with fresh Driscoll blueberries (my favorite), mangoes and cinnamon, Bran Flakes with fresh blueberries and skim milk or like I had this morning, an Egg White Omelet with fresh chopped red peppers, fresh spinach and fat free cheddar cheese or whatever cheese I may have on hand. Depending on what other veggies I have in my refrigerator I may toss those in as well.

Now that Egg Whites come in a container I typically purchase those, for simplicity. They're packed with 5 grams of protein in addition to all the health benefits that spinach and red peppers provide that I've added to my omelet as well. It's a great way to jump start my day and I feel great after eating it.

I stopped making regular omelets with the yolk to avoid any added cholesterol in my diet plus I found when I made whole egg omelets, sunny side up eggs or even scrambled eggs they always gave me a stomach ache, but not if I just used the egg whites. Oddly enough they don't bother me if they're cooked or baked in foods. I haven't been able to figure that one out yet.

I know so many of us are in a rush in the morning to get going to work or get the kids off to school but if you can muster the energy to get out of bed just 10 minutes earlier you'll be able to make yourself a healthy breakfast too. Here's all you need to do.

Egg White Omelet
serves 1

approximately 1/2 cup egg whites
1/4 of a cup chopped red peppers
15 (approximately, I never count) fresh spinach leaves, washed
1/4 cup cheese or however much you want

Use of a good non-stick pan.
Non-stick cooking spray if needed



Spray your pan if needed and add chopped peppers, spinach and other veggies if using. Saute for a couple of minutes on medium heat.



Add egg whites making sure they cover the pan and cook on medium heat.

Using a spatula, lift up an edge or two and tilt the pan towards where you lifted allowing any loose egg whites to move underneath. This way you won't end up with a soggy middle.



Once firm but not dry on top add cheese to half of the omelet, if desired. Then using your spatula gently loosen other half of the omelet. With a gentle motion, flip that side over the other half of the omelet, enclosing it.



Now you have a perfect egg white omelet that's healthy yet low in fat, low cholesterol but high in protein, vitamins and antioxidanats. Now wasn't that simple? Honestly it takes no time at all to prepare.

Breakfast is great to have for lunch or dinner as well. It's the perfect meal anytime of the day.

Enjoy!

Cabernet Beef Stew with Hoisin Sauce

Yesterday we were expecting up to 7 inches of snow and it seemed like the perfect day to make a Beef Stew, something I rarely make. I went to the store early to gather my ingredients before the crowds started coming.

With Cabernet Sauvignon, Hoisin Sauce, Beef Chuck Roast and 3 1/2 cups of onions to caramelize I couldn't wait to taste it.

My husband came home and he said, "what smells so good?" He was surprised since I rarely make Beef Stew but looking forward to trying it.

I usually make the typical stew with carrots, onions and celery but this time I thought I'd try something new. Since I love Hoisin Sauce I was sure I'd love this.

I can tell you that I ate the entire bowl you see above with some brown rice on the bottom. My husband ate 2 1/2 bowls. We normally don't eat quite so much but it was sooooooooo delicious that it was hard to stop. I would have gone for a second bowl but I was afraid my stomach wouldn't hold it. A half hour after eating it I looked 9 months pregnant so be careful. This dish is so amazing that it's almost addicting. Pace yourself!

This morning I'm looking in the refrigerator at the leftovers and trying to refrain from having any, for fear I'll eat what's leftover. I guess I'll leave that for my husband who's the king of eating leftovers - cold!

Definitely try this dish, especially on a cold wintery day. OH and did I say we now have 12 inches of snow in our yard and it's still coming down. It's beautiful!

Cabernet Beef Stew with Hoisin Sauce
serves 6

Ingredients:

4 tablespoons olive oil
3 1/2 pounds boneless beef chuck roast, trimmed, cut into 2 1/2-inch pieces

3 1/2 cups chopped onions
2 cups Cabernet Sauvignon
1 (14.5) ounce can diced tomatoes with garlic, basil and oregano

1/2 cup hoisin sauce
2 fresh bay leaves


1 pound bag baby carrots
1 Tbsp. cornstarch mixed with 1 Tbsp. water

Parsley for garnish (optional)

Directions:

Heat 2 tablespoons oil in heavy large pot over high heat.

Add onions and saute until golden brown, about 15 minutes. Remove from pot and set aside.

Add 2 more Tablespoons of oil. Sprinkle meat with salt and pepper. Add meat to pot; sauté until brown on all sides, about 10 minutes.

Add onions to browned beef and add 1 cup wine, tomatoes with juices, hoisin sauce, and bay leaves. Bring to boil.

Reduce heat to low, cover pot and simmer 45 minutes, stirring occasionally.

Add carrots and 1 cup wine.

Cover; simmer 30 minutes, stirring occasionally.

Uncover and increase heat to high, and boil until the sauce is slightly thickened, stirring occasionally, about 15 minutes longer.

Reduce heat to medium and add the cornstarch mixture. Simmer until sauce thickens, stirring occasionally, about 8 minutes.

Discard bay leaves. Season stew with salt and pepper if needed.

(Can be made 1 day ahead. Cool slightly. Chill uncovered until cold, then cover and keep refrigerated. Bring to simmer before serving, stirring occasionally.)

Ladle stew into serving bowls and sprinkle with parsley; serve. For a more formal presentation place stew in a large bowl sprinkled with parsley and serve at the table.

Note: I made some brown rice to go with the Stew. I placed the rice in the bottom of the bowl and ladled the Stew on top. However, the Stew can be served as is.

A Savory Delight for a cold winters day! Enjoy!

Pear & Spinach Salad

Last night my husband was in the mood for a Roasted Chicken and salad from the grocery store. He loves the grocery store roasted chickens and even when I'm going to make something wonderful, sometimes he'll say I just feel like a Roasted Chicken and Salad from Schnucks. That's one of our local grocery stores here. So that's what he had last night and although they taste great I wasn't in the mood for it.

So instead I looked in the refrigerator to see what I had that I could come up with and I decided that I would make a Pear and Spinach Salad with a Pear Vinaigrette Dressing using the Pear Balsamic Vinegar I recently purchased at my new favorite spot Vom Fass. In addition, while I was at the store picking up his meal for the evening I picked up a piece of Tilapia to add to my salad for some added protein.

I came up with this recipe and have to say it was delicious!!! Although the choice of Tilapia didn't add much color to my plate, I actually loved it because it tasted more like chicken than fish to me. Had I roasted the Tilapia in the oven uncovered, I'm sure it would have had more color to it. Instead, I put it in a foil pouch and cooked it at 450 degrees with just a touch of salt and pepper on it. The result was a very moist and meaty fish and a great compliment to the Pear & Spinach Salad.

Since I'm trying to be more careful with what I'm eating since the holidays weren't good to my waistine I decided not to add any goat cheese, one of my favorites. In fact I had tons of red peppers which would have been a nice addition but didn't bother to add that either. I guess I was a bit lazy last night. Still in all, what I had on the plate totally satisfied me. I hope you like it.

This recipe is so easy. In fact you probably have most of the ingredients on hand. Remember I just served this for myself (1) so if you are planning for more just double and triple the recipe, etc.

Pear & Spinach Salad
serves 1

1/2 pear thinly sliced
1 tbsp olive oil
2 tbsp. honey or agave nectar
a large handful of fresh spinach leaves, washed and spun dry
craisins, add to your likings
1 piece of Tilapia (I just used 1/2 of the piece that typically comes with 2 sides)
salt and pepper to taste
Add anything else that you desire

Pear Vinaigrette

3 tbsp. olive oil
1 tbsp. pear balsamic vinegar (Vom Foss)
1/8 tsp pure vanilla extract
1 tsp. honey

For the vinaigrette:

Whisk all ingredients together and set aside until ready to use. This dressing should serve 2-3 portions depending on how much dressing you like.

Tilapia:

Turn oven to 450 degrees. Place Tilapia on heavy duty foil. Sprinkle with salt and pepper and seal up leaving some air in the pouch. Bake for 10 minutes.

If prefer a browner looking piece of fish just roast uncovered. Would be delicious with any other fish or grilled chicken.

For Salad:

Slice 1/2 of a pear vertically starting at the stem. Remove seeds and slice 1/2 of pear into thin slices.

In a small fry pan place one (1) tablespoon of olive oil into a hot pan and heat up until you see smoke. Add the thin pear slices to the pan and heat for approximately 2 minutes a side over medium heat.

Turn off the burner and drizzle 2 tablespoons of honey or agave nectar over all the pear slices. Let sit for a few minutes to absorb. Mix to be sure all pear slices are coated with the honey.

Place ingredients desired for your salad on a plate, then lay the pear slices neatly around the spinach. Top with Tilapia, fish of choice or chicken.

Drizzle with Pear Balsamic Vinaigrette.

Yum!!!

When I was finished with the salad I was completely satisfied and nourished. Not only did I have my vegetables, but I had fruit and plently of protein as well. A light and healthy meal. It was divine!

Enjoy!!

Game Day & Cold Weather Soup - Chicken Tortilla Soup

The weather has been so volatile lately going from the teens, then climbing into the 60s and then plummeting back down into the single digits and snowing. It's a great way to get sick and it's exhausting on the body.

During this last plunge I was out shopping and it was around 4:30pm., I was getting ready to go home and I was tired and didn't need to fix dinner for anyone so I stopped into Canyon Cafe, a restaurant in the mall I was at. I decided to get their delicious, warm and comforting Tortilla Soup. I'd forgotten just how wonderful it was. It definitely hit the spot.

After eating it I knew I had to get this recipe so I searched and then remembered I had an old Canyon Cafe cookbook that I had purchased and thought I'd check to see if by some chance it was posted in the cookbook. It was! Of course oftentimes what's posted isn't the actual recipe so I called the restaurant and asked the chef. She assured me that it was the identical recipe they use.

Although it serves 12 you can always cut the proportions in half. However, with SuperBowl just around the corner this would be perfect to prepare ahead and keep in your crockpot for all to enjoy during the game, along with all your other fixins. However, if you like Tortilla Soup as much as I do you might just want to make it for your family to enjoy on a cold winter day. Either way, it's sure to be a hit for family and friends.

I hope you enjoy this as much as my family did. The recipe didn't call for chicken but I added some boneless skinless chicken breasts to the soup while it was cooking and then cut it up after it was done.

Tortilla Soup
Serves 12
(from Canyon Cafe)

Ingredients:

2 tbsp olive oil
2 Green Peppers, diced
1 Large onion, diced
4 Poblano Chiles, seeded and diced
3 Cloves fresh Garlic, minced
12 Corn Tortillas, cut or torn into strips
1 Tbsp. Ground Cumin
1 1/2 tsp. fresh ground Black Pepper
1 1/2 tsp Oregano
1 Tbsp. New Mexican Red Chile Powder
4 Qts. Chicken Stock (16 cups)
3 cans (14 oz) diced tomatoes, undrained
1 can (14 oz) pureed tomatoes

Garnishes:

1/2 lb. Crisp Tortilla Chips (you can find premade ones in a bag by croutons)
1 lb. Queso Fresco or Jack Cheese, shredded
1 bunch cilantro, washed and finely chopped

*Optional: For a heartier soup, add 2 lbs. chicken or seafood. (I used raw boneless, skinless, chicken breasts and added it with the broth. I let it cook until it was finished then cut it into bite sized pieces. You can also use already cooked chicken or seafood adding it towards the end as stated below).

Directions:

In a large stock pot, heat oil and add peppers, onions, poblanos and garlic. Cook 2-3 minutes or until onions begin to turn translucent.

Tear corn tortillas into thin strips and add to vegetables. Stir until tortillas begin to soften. Add spices and mix well.

Add stock and tomatoes. Bring to a boil.

Simmer for 20 minutes, stirring often to avoid scourching.

Taste and adjust seasonings if necessary. Stir in half of Cilantro (from garnishes).

*If using, add optional cooked seafood or chicken. Heat through and serve.

Garnish with crisp tortilla chips, cheese and cilantro.

Note: This soup can be frozen.

If you don't want to make the tortilla strips they sell them packaged now as
well in a variety of flavors.

If you don't feel like going to the trouble to make the soup then just stop into the nearest Canyon Cafe and order a bowl. It's delicious!

Enjoy!

Hard Water vs. Soft Water & Cardiovascular Disease

I love water! In fact, I prefer it to any other beverage. When I don't drink water I'll usually have an ice tea but my preference is almost always water. It quenchs my thirst, makes me feel great and cleanses my body, not to mention it's the beverage of choice if you're trying to lose weight.

However, what I can't stand is that in the area that I live, the water is hard. What that means to us is that our faucets and shower heads get a build up of calcium on them that we then have to remove by soaking in vinegar. It looks ugly until removed.

I had taught a culinary class at a womens home several months ago and she had mentioned to me that they kept having to replace their ice machine, dishwasher and washing machine because it wasn't running properly until they found out it was due to the hard water in our area and put in a soft water filtering system. So yesterday when I had an appliance technician out to fix our ice machine I mentioned what she had told me. His reply was, "yes it will function better however, with health hazards.

After he left I got online to read about the health benefits and hazards of hard and soft water. What I found out surprised me so much that I thought I would share my findings with you.

Hardness in water refers to the amount of calcium and magnesium, or calcium carbonate in the water. The more calcium carbonate, the harder the water; the less, the softer the water.

Numerous studies have been conducted over the years linking the relation between mortality from cardiovascular disease and treated water supplies. It's been found that the calcium and magnesium in hard water reduces the risks of heart attacks and strokes.

One study I read compared the health records of 11,400 Wisconsin male farmers who drank well water from their own farms. The farmers who drank soft water suffered from heart disease, whereas, the farmers who drank hard water were, for the most part, free of the problem.

Overall in every study I read, the findings were that the harder the water the less heart disease deaths.

Hard water contains TDS (total dissolved solids) minerals. TDS is a measurement of all the minerals in drinking water. TDS not only includes calcium and magnesium (the hardness factors), but also zinc, copper chromium, selenium and so on. People who drank water higher in TDS had lower death rates from heart disease, cancer and chronic diseases than people who drank water with low amounts of TDS.

Several studies have also been published on sodium in drinking water and its effect on blood pressure. Most often, water softening techniques add sodium to the water replacing significant amounts of calcium and magnesium. There are procedures however, that do not add sodium but still reduce the hardness of the water.

Softened water is unhealthy to drink - not because of the sodium, necessarily, but because of the lack or lower amounts of calcium and magnesium in the water. If you are currently using a water softener, have a separate cold water line installed for your drinking water, and on this line install a proper filter unit.

If you have high blood pressure, softening your water can indeed raise your blood pressure even more due to the higher sodium levels. So you may want to discuss this with your doctor to find out how it may affect you.

Although soft water feels silky on your skin and hair, when bathing it's seems almost impossible to rinse the soap off. Leaving your hair feeling oily and unclean even right after you've washed it. Hair washed with soft water will have little to no volume and fall flat on your head.

Basically, the only drawback I've found to having hard water is those unwanted calcium deposits left on my faucets and hardware over time, which can be easily removed even though it's an inconvenience.

After reading numerous pieces of literature on this subject I've come to the conclusion that I'll leave my hard water as is. It may not be as good for my appliances (although adding specific rinses will help alleviate the problem) but it's much better for my health.

I was unaware of these findings. Were you familiar with this? If so, what experience have you had with hard vs. soft water and what changes if any have you made in your home?

Fooducate iPhone App!

With all the products on those grocery store shelves today, it can be mind-boggling trying to select the healthiest options for your family. Plus with the way products are labeled, it’s difficult to know what’s actually inside that box of cereal or loaf of bread.

But now that the Fooducate iPhone app is here all that guess work has been tossed aside.

You get to see the stuff manufacturers don't want you to notice, such as:

•excessive sugar
•tricky trans fats
•additives and preservatives
•high fructose corn syrup
•controversial food colorings
•and more...
Plus it even offers healthier alternatives!

Just pick up a product from the shelf, scan it, and let Fooducate do the rest. Check out the video here.

To find out more about Fooducate and how you can get this amazing and useful iPhone App click here!

Too bad I didn't think of this idea!

Healthier Eating in 2011!

We all know that eating an abundance of fresh fish, fruit and vegetables plus daily exercise is the best way to live a healthy lifestyle. However, for many it's a hard thing to do. We're well aware that fruits and vegetables contain disease-fighting phytochemicals and antioxidants, but most people do not realize whole grains are often an even better source of these key nutrients.

Whole grains have some valuable antioxidants not found in fruits and vegetables, as well as B vitamins, vitamin E, magnesium, iron and fiber.

The medical evidence is clear that whole grains reduces the risks of heart disease, stroke, cancer, diabetes and obesity. Few foods can offer such diverse benefits.

People who eat whole grains regularly have a lower risk of obesity, in addition to lower cholesterol levels.

Because of the phytochemicals and antioxidants, people who eat three daily servings of whole grains have been shown to reduce their risk of heart disease by 25-36%, stroke by 37%, Type II diabetes by 21-27%, digestive system cancers by 21-43%, and hormone-related cancers by 10-40%.

Not a fan of whole grains? Well guess what? Most of us weren't years ago either but my family switched a long time ago. At first my kids were like why does the rice taste different, why is the pasta brown? Although we try to limit the amount of carbs that we eat, when we do it's in whole grain form.

Honestly, it's simple to make the switch. Switching to whole grains and other foods can give you more nutrition, more whole grain fiber and overall better health.

Here's a few easy tips to make that change over. I know you can do it. Think of it as the new and healthier you in 2011!









EAT HEALTHY WITH THESE EASY SWITCHING TIPS

Switch your breakfast cereal - Choose a whole-grain cereal: oatmeal , Cheerios, etc.










Switch white rice for brown rice - White rice has little nutrition. The action is all in the germ and kernel, which are removed from brown rice to make it white.
















Switch out rice for barley - Select whole or hull barley (with the bran intact) rather than the prettier pearled or hull-less barley. Why? Barley is even more nutritious than brown rice. It has even more dietary fiber and protein, and is rich in copper, iron, magnesium, manganese, phosphorus, potassium and selenium and zinc; plus vitamin B6, folate, niacin, riboflavin.

Switch white potatoes for sweet potatoes - Use sweet potatoes in all of your potato recipes: baked, French fried (try baked sweet potato fries), potato salad, etc. Sweet potatoes are a nutritional powerhouse, filled with dietary fiber, complex carbohydrates, protein, vitamins A and C, iron and calcium. Substitute mashed sweet potatoes or mashed cauliflower for mash white potatoes.

Switch your pasta to whole wheat - Given how much pasta Americans eat, this is one of the easiest ways to get more whole grain into our diet.

Switch your bread, bagels and crackers to whole wheat/whole grain varieties - If you can’t find whole grain crackers in your supermarket, you’ll find them at Whole Foods and other natural food markets—where you’ll also find whole grain hot dog and burger buns. Another very simple and healthy switch.

Make a bean dish at least once a week.













Make quinoa (one of the healthiest foods in the world) twice a week: as a side, in a salad, etc.

Try farro (spelt), another delicious whole grain.

Serve bean dip or hummus instead of mayonnaise and sour cream based dips. If you want a creamy dip, switch mayo and sour cream for fat-free Greek yogurt.

Snack on popcorn (a whole grain), tortilla chips (whole grain) and whole wheat pretzels instead of white-flour pretzels and potato chips.

Switch conventional potato chips for sweet potato chips.

Serve corn chips (whole grain) and whole-grain pretzels instead of potato chips.

Cook more of these whole grains: amaranth, barley, black/brown/red rice, buckwheat (kasha), bulgur (cracked wheat used to make tabbouleh), corn or cornmeal (including polenta), farro (spelt), kamut (khorasan wheat), millet, oats (oatmeal, whole or rolled oats), popcorn, quinoa, rye (whole), teff, whole wheat and wild rice.

It's really quite simple!

Of course, when snacking it's always best to make healthy choices. It's better to have fresh veggies and a healthy dip instead of chips. But if chips is the snack of choice make it whole grain.

Most of all do yourself a favor in 2011. By making healthier food choices you'll have an abundance of energy that you never knew you had and your body will be thanking you for how incredibly wonderful it feels.

If you'd like to learn some healthy recipes for the New Year contact me to sign up for my Mediterrean Feast in-home culinary class or for one or more of my Light and Fit class menus.

I Wish You a Happy and Healthy New Year!