Monday Message - Recipe of the Week

Korean Mixed Vegetables with Beef and Noodles

Recipe By: Rebecca Dowling, PhD RD

Make sure to use cellophane noodles for this authentic, classic Korean noodle-vegetable-meat dish. 

Ingredients

6 dried shitake mushrooms
4 ounces uncooked cellophane noodles
2 tablespoons dark sesame oil
2 teaspoons soy sauce
2 teaspoons sugar
3 teaspoons toasted sesame seeds, divided
2 teaspoons rice wine
1 clove garlic, minced
⅛ teaspoon pepper
½ pound sirloin beef, thinly sliced
1 tablespoon canola oil, divided
1 cup shredded cabbage
1 medium-sized Spanish onion, sliced (1 cup)
1 medium-sized carrot, peeled and shredded
2 green onions, chopped
2 cups torn spinach
vegetable oil cooking spray
2 egg whites

 

Directions

1. Soak the mushrooms in cold water for 20 minutes. Drain and cut into thin strips.
2. In a large saucepan, cook the noodles in boiling water for 10 minutes. Drain and rinse in cold water. Cut into 4- to 5-inch lengths.
3. In a medium-sized bowl, mix the sesame oil, soy sauce, sugar, 2 teaspoons sesame seeds, rice wine, garlic and pepper. Add half of the mixture to the sirloin in another bowl; mix and set aside. Reserve the other half of the sauce.
4. Heat 1 teaspoon canola oil in a large skillet or wok over medium-high heat, and sauté the cabbage, Spanish onion, carrot and green onions, stirring frequently, for 10 minutes or until the onions are no longer opaque. Add the spinach and sauté for 1 minute. Add the mushrooms and noodles and remove from heat. Mix well and put in a large serving bowl. Set aside.
5. Heat the remaining 2 teaspoons of canola oil in the skillet. Add the sirloin and cook until done, stirring frequently. Add to the vegetables and noodles; mix well. Add the remaining half of the sauce; mix well.
6. Coat a small skillet with the cooking spray. Cook the egg whites, making an omelet. Remove from the pan and cut into thin strips. Add on top of the noodle mixture and garnish with the remaining sesame seeds. Serve immediately.

Makes 4 - 1 1/4 cup servings

Nutrition Facts: Recipe Link

Happy Holidays from Kids Eat Right

Visit Kids Eat Right to view this Week's Recipe, Article, Video and Tips!

Recipe:  Sweet Shades of Kwanzaa Bread

Article: Cooking During the Holidays

Featured Video:  Leftover Savvy

Hot Tip:  Breakfast for Dinner

Monday Message - Recipe of the Week

Roasted Bell Pepper & Spinach Strata

Recipe By: Lori Miller, RD


Serve this Southwest-inspired, delicious casserole for breakfast on Christmas Morning!

Ingredients

nonstick cooking spray
6 slices hearty whole-grain bread, cut into cubes
1 10-ounce package frozen chopped spinach, thawed and liquid squeezed out
1 7-ounce jar roasted red peppers, drained and chopped, or 1 red bell pepper, roasted and chopped
1 ½ cups (6 ounces) Mexican/taco flavored cheese or sharp cheddar cheese
3 cups nonfat milk
1 carton (8 ounces) egg substitute
1 teaspoon garlic powder
1 teaspoon cumin
½ teaspoon black pepper
½ teaspoon salt

 

Directions

1. Layer the bread in a 9-by-13-inch baking dish coated with the nonstick cooking spray. Sprinkle evenly with the spinach, red peppers and cheese.
2. Combine the nonfat milk, egg substitute, garlic powder, cumin, black pepper and salt in a large bowl. Pour over the bread mixture.
3. Cover and refrigerate at least 4 hours or overnight.
4. Preheat oven to 350ºF.
5. Bake, uncovered, for 45 minutes or until a knife inserted into the center comes out clean. Let stand for 10 minutes before serving.

 

CookingTip

Serves 9 for breakfast or 12 as a side dish. Hands-on time: 20 minutes; cooking time: 45 minutes; standing time: 4 hours or overnight.

 

Variation

For flavor versatility, replace red peppers with 3 plum tomatoes, seeded and diced; for a heartier version, add 1 pound turkey sausage, cooked and drained.

Makes 9 Servings

Nutrition Facts:  Recipe Link

Monday Message - Recipe of the Week

Salad Dressing
Put this flaxseed oil dressing on your family's next green salad. Its flavor and omega-3 fatty acids will prompt your kids to give it an A+! Dressing Up Your Salad

We can all use a little more salad around the Holidays to combat all of the extra calories in our Christmas Cookies and other Holiday Treats!  Whether you are serving up fresh salads for your company, having an entree salad for dinner or bringing your lunch to work this salad dressing recipe is quick and easy!

 

Monday Message - Recipe of the Week

Orange Pistachio Cookies with Chocolate Drizzle

Need a new Christmas Cookie Recipe?  Try one with Pistachios!

Watch the video here:  Cookie Demonstration

Supplies
Parchment Paper
Food Processor
Bowl/Mixing Spoon
Baking Sheet
Orange Zester
Retractable Icecream scooper
Double Boiler (bowl & saucepan)
Paring Knife

Ingredients
1/3 Cup Pistachios
1/2 Cup Sugar
1 Egg White
1/2 Teaspoon Almond Extract
1 Pinch of Salt
1/4 Teaspoon of Orange Zest
3 Tablespoons Chocolate Chips

Looking for the tastiest pistachio? Look for the cracked shell.

Monday Message - Healthy Holidays

The Holidays are here!  Complete with Carols, Christmas Decor, Holiday Greetings and Indulgent Foods!

Did you know that the average Thanksgiving feast complete with appetizers and desserts can run over 4000 calories per person? Whoa!  That is almost three days worth of calories and it is likely that we will pull out those leftovers from the refrigerator before we have been able to burn off three days worth of calories!


When planning your Holiday Meal or piling your plate high at a Holiday Party, ask yourself these questions at your next event: to help keep you on the right track:

• Do I really need a roll?  I can have this any time of year.
• Sweet Potatoes or Mashed Potatoes? 
• Are there enough veggies being served so that I can fill up 1/2 of my plate with vegetables?
• Should I choose Appetizers or Desserts?
• What foods can I skip this time?

Here are a few simple Holiday menu changes to help you save more than a few calories this season: Try this!

 

Monday Message - Kids Snacks

One of the Top questions I get from Moms is what to offer kids for snacks!  I am glad to receive this question because the media and the food manufacturers have swarmed us with claims of "fruit" snacks, "whole grain" cookies and much more and we need to sort out the facts to ensure that we are providing our kids with healthy snacks.  After all, kids needs snacks more than adults do and we are the ones providing the snacks for them so it is up to us to provide the nutrition that they need.

Read this article for more information on Snacking from Kids Eat Right.

Also, check out this List of Healthy Kids Snacks from A to Z.

Veggies and Fruits Make some of the Best On-the-Go Snacks.  Check out some ideas here.

Monday Message - Recipe of the Week

Cinnamon Poached Chicken and Rice

Recipe By: Jacqueline Newgent CDN, RD

This savory recipe has gone through some changes over the years. It's now a lighter version, since it no longer has ground beef. My grandmother, straight from Lebanon, served the original version to my mother, who was raised in Peoria, Illinois. A large Lebanese community exists there today. In my Bath, Ohio, home, my mother later served it to me. Now, in New York City, I serve it to my close friends. It's a comforting dish that always "takes me home." This recipe can easily be halved.

Ingredients

4 bone-in chicken breast halves, skin removed
1 tablespoon sea salt
½ cinnamon stick
2 cups long-grain white rice, uncooked
1 bay leaf
½ teaspoon white or black pepper
 ¼ teaspoon ground cinnamon
¼ cup plus 2 teaspoons butter
1 large white or yellow onion, thinly sliced
2 teaspoons extra-virgin olive oil
⅛ teaspoon sea salt, or to taste
⅛ teaspoon white or black pepper, or to taste
¼ cup minced fresh flat-leaf parsley
¼ cup toasted pine nuts
¼ cup slivered toasted almonds

Directions

1. Place the chicken breast halves in a stockpot. Add 6 cups cold water (or more, if needed to cover the chicken), the salt, and the cinnamon stick. Over medium-high heat, bring just to a boil. Immediately reduce the heat to low and simmer, uncovered, for 20 minutes, or until the chicken is firm and just cooked through. Remove the chicken. Strain the cooking liquid and set aside.
2. When the chicken is cool enough to handle, shred it into large bite-size pieces. Discard the bones.
3. In the same stockpot, place the chicken pieces, 4 cups of the strained cooking liquid, the rice, bay leaf, pepper, cinnamon, and ¼ cup butter. Bring to a boil over medium-high heat. Cover, reduce heat to low, and simmer for 15 to 20 minutes. Meanwhile, in small skillet over medium-high heat, saute the onion in 2 teaspoons butter with the oil, salt, and pepper.
4. Mix the sauteed onion into the chicken and rice prior to garnishing. Remove the bay leaf. Adjust seasonings to taste. Serve on a large platter garnished with parsley, pine nuts, and almonds.

Makes 8 - 1 1/4 cup servings
Nutrition Facts: Recipe Link

Monday Message - Turkey Talk

Happy Belated Thanksgiving!

Although I may have missed your google search for pre-holiday Turkey cooking tips....I'm sure that you found what you need on www.foodnetwork.com! ;)  If you happened to have purchased a Turkey on sale this week here are some tips for cooking up that bird in the next three months!  (Remember...meat should not be kept much longer than three months in the freezer)

Want to make sure your Thanksgiving turkey is both safe and delicious? Use a meat thermometer.

Follow these tips from Kids Eat Right.

Have you wondered what it means when a label classifies a turkey as basted or self basted? Marinades and other flavor enhancers may have been added.

This often occurs with "Rotisserie Style" Chickens that we purchase in the grocery store.  The injected solutions of sodium and butter may make that whole chicken taste better but that does not mean it is better for our health! The prize Turkey we choose for Thanksgiving Dinner may have these additives as well.  Check out the facts here. 


Does your Turkey recipe call for 4 Sticks of Butter? Forget it!!

Start with some low-sodium chicken stock and use the turkey juices as you go.  Be sure to baste every 30 minutes to help keep the moisture in. 

Monday Message - Recipe of the Week

Have-it-your-way Chili

Recipe By: Pamela Aughe RD

This have-it-your-way chili can be made vegetarian or with lean ground turkey/beef. Enjoy the slightly sweet flavor added by the carrot.

 

Ingredients

2 teaspoons canola oil
1 pound extra-lean ground beef or extra-lean ground turkey, or 1 10-ounce package frozen meatless crumbles, thawed
1 large onion, chopped
3 cloves garlic, minced
2 ribs celery, chopped
1 medium-size green bell pepper, chopped
1 medium-size red bell pepper, chopped
1 carrot, scrubbed and sliced thinly
1 15½-ounce can dark or light kidney beans, drained and rinsed
2 14½-ounce cans diced tomatoes
1 6-ounce can no-salt-added tomato paste
2 tablespoons chili powder
1 teaspoon ground oregano
1 teaspoon ground cumin
1 teaspoon paprika
½ teaspoon black pepper
3 green onions, sliced thinly, optional
½ cup chopped fresh cilantro, optional
½ cup fat-free sour cream

 

Directions

1. Combine the oil, meat (or turkey or meatless crumbles), onion and garlic in a large pot over medium heat.
2. Cook and stir until the onion is wilted and the meat is lightly browned. about 6 to 8 minutes.
3. Add the remaining ingredients except the optional ones and the sour cream. Stir well, cover, and reduce heat; simmer gently for 20 minutes. Adjust the chili powder, oregano, and black pepper to taste.
4. Serve with green onions, cilantro, and/or sour cream.

 

CookingTip

Double the batch and freeze in individual portions or family-size batches.

Makes 6 - 1.5 cup servings
Nutrition Facts: Recipe Link

Monday Message - Recipe of the Week

Tomato Soup and Grilled Cheese Croutons

Recipe By: Dawn Blatner, RD

This classic combo is tasty, simple and satisfying. Add a drizzle of balsamic vinegar on top for extra flavor.

 

Ingredients

6 pounds tomatoes, cut in half
Cooking spray
Salt and pepper, to taste
2 yellow onions, chopped
6 cloves garlic, minced
¼ teaspoon crushed red pepper
2 tablespoons olive oil
4 cups fresh basil leaves, chopped
3-4 cups water
Balsamic vinegar, to taste
Croutons
2 slices 2% cheddar cheese
2 slices whole grain bread

 

Directions

1. Preheat oven to 400°F. Mist tomatoes with cooking spray, arrange on baking sheet skin side down, sprinkle with salt and pepper and roast for 45 minutes.
2. In large pot, sauté onions, garlic, crushed red pepper, salt, pepper and olive oil for 5 minutes. Add roasted tomatoes, fresh basil, water, salt and pepper to the pot. Puree the mixture with a hand blender until semi-smooth.
3. Bring to boil, cover and simmer for 15 minutes.
4. Place cheese on bread, put on baking sheet, broil for 5 minutes until cheese bubbles/bread is toasted and cut into 1-inch bites.
5. Serve soup with drizzle of balsamic vinegar and cheese croutons on top.

Optional topping: fresh chopped basil

Recipe Link: Nutrition Facts

Monday Message: Recipe of the Week

Potato Kale Soup

Video Link:  Recipe

Monday Message - Happy Halloween!

Now what?!  All of that Halloween Candy will be calling your children's names for weeks to come!

Teach your kids how to eat their Halloween candy in moderate amounts. Start by sitting down and talking to your kids about how much candy is reasonable for a day and when during the day they would like to have the candy. Agreeing on set parameters beforehand is important in helping your children feel like a part of the decision. When they get home from trick-or-treating, ask them to separate the treats into two piles: favorites and not-so-favorites. Allow them to enjoy some from each pile, according to the agreed upon plan.

Check out the full article here: Kids Eat Right Tips

If you have left over candy from passing out treats to trick-o-treaters you may want to set some parameters for youself too!  Another option would be to donate the candy to a local food bank or save it for Christmas Goodies. 

Try avoiding the temptations next year by passing out some of these items instead:

• Nickels & Pennies
• Pencils
• Hot Chocolate Packets
• Boxed Raisins
• Dark Chocolate covered Plums or Raisins
• Mints
• Mini-Pretzel Bags
• Temporary Tattoos
• Animal Crackers

Monday Message - Recipe of the Week

Pumpkin Recipes!

Whether you saved the "guts" from your pumpkin carving adventures this year or you head to the market to pick up a can of pureed pumpkin, be sure to check out these great pumpkin recipes!

Pumpkin Spice Oatmeal - Liz's Lemon Bowl

Whole Wheat Pumpkin Oatmeal Pancakes - Liz's Lemon Bowl

Toasted Pumpkin Seeds - Liz's Lemon Bowl

 Pumpkin Cheesecake Smoothie - Kids Eat Right

Roasted Pumpkin Seeds for my Military Brother's Week out in the Field!

Monday Message - Halloween Treats

Today's Monday Message comes to us from Kids Eat Right.  To see the original article click here.

Will a zombie, superhero or character from Monster High be knocking on your door this Halloween?
It's easier than ever to find Halloween treats to make kids happy while providing a health benefit. Grocery store shelves are stocked with kid-friendly favorites containing whole grains, extra vitamin C, 100-percent fruit juice and added fiber.
This year, consider mixing up the candy bowl with some of these items that kids might enjoy, even though they may be good for them. All of these items are available in easy to distribute snack-size packages, too.

• Whole-grain cheddar flavored crackers
• Fruit snacks made with 100 percent fruit with added vitamin C
• Fruit leathers made with 100 percent fruit
• Sugar-free gum
• Animal-shaped graham crackers made without trans fat
• Mini rice cereal treat bars
• Cereal bars made with real fruit
• Individual fruit cups
• Mini 100-percent fruit juice boxes
• Low-fat pudding cups
• Baked, unsalted bags of pretzels

Remember to read the labels when buying these treats to be sure they are the healthiest choices. For example, check to see that fruit snacks, fruit leathers, cereal bars and juice boxes are made with 100-percent real fruit; animal crackers are made without trans fats; and that cheddar crackers are made with whole grain.

Other options for your trick-or-treaters are non-food treats such as Halloween pencils, pens, stickers, tattoos and spider rings. If you just can't resist handing out candy, give bite-size candy bars.

Parents and kids should agree ahead of time on how much and when candy can be consumed each day. When they get home from trick-or-treating, have your children sort their candy into piles of "favorites" and "not so favorites" and let your children choose a few favorites to enjoy. As with any treat, candy can be a part of children's healthful eating plans—in moderation.

And don't forget what a workout trick or treating can be. Your kids can burn quite a few calories walking (sometimes in heavy costumes) and climbing up and down stairs!

Give trick-or-treaters a fun and healthy surprise this year. Recent research shows that when given a choice between treats and toys, kids prefer the toys. Here are some toy ideas:

• Temporary tattoos
• Stickers
• Plastic spider rings
• Super balls
• Plastic or wax fangs
• Party favors, like slide puzzles
• Noise makers or whistles

Looking for Halloween Recipe Ideas?  Try these with your kids!

Ghost Chips & Spider Dip

Juicy Mango Jigglers

Monday Message - Recipe of the Week

California Chicken Wraps

Recipe By: Elizabeth Arvidson, RD

Wraps have revived the somewhat weary sandwich, and with good reason. They can be filled with flavorful veggies, meat, and condiments and are ready to go at a moment's notice. This wrap also does double duty as an appetizer when it is cut into small slices.

Ingredients

1 pound boneless, skinless chicken breast halves
2 teaspoons dried rosemary or Italian seasoning or other favorite herbs
1 14-ounce can reduced-sodium chicken broth
1 7¼-ounce jar roasted red bell pepper, water packed, divided
1 medium-size green bell pepper, trimmed, seeded, and minced
4 ounces light cream cheese, softened
½ teaspoon garlic powder
½ teaspoon ground cumin
¼ teaspoon cayenne pepper
4 10-inch flour tortillas
2 cups (about 4 ounces) shredded romaine

Directions

Place the chicken, rosemary (or other seasoning) and broth in skillet; cover. Simmer for 15 minutes or until the chicken is cooked through. Cool slightly and slice into thin strips.
Mince half of the roasted peppers; set aside the other half. Combine the minced red and green bell peppers, cream cheese, garlic powder, cumin, and cayenne. Spread the mixture evenly over each tortilla. Place the chicken evenly among the 4 tortillas. Top with the remaining roasted peppers and romaine.
To assemble the wrap: Place the filling across the lower third of the wrap (or tortilla). Fold the bottom edge of the tortilla over the filling. Fold both the right and left sides inward. Continue rolling up tightly, tucking the ends in, and enclosing the filling. Place seam-side down on parchment wrap or foil, and then wrap it up. Cut in half diagonally. Slice each roll into 4 pieces just before serving. Secure with a to toothpick if necessary.

CookingTip

For faster assembly, substitute precooked chicken, available in the meat case.

Makes 8 Wraps

Recipe: Nutrition Facts

 

 

6 FOOD DAY PRINCIPLES

1  Reduce diet-related disease by promoting safe, healthy foods

2  Support sustainable farms & limit subsidies to big agribusiness

3  Expand access to food and alleviate hunger

4  Protect the environment & animals by reforming factory farms

5  Promote health by curbing junk-food marketing to kids

6  Support fair conditions for food and farm workers

Monday Message - Breakfast of Champions!

September was Better Breakfast Month.  How did you do?  Hopefully you had a hearty breakfast at least seven days per week!  As we are moving into October, we need to keep our focus on breakfast so our body has the fuel it needs for our busy Fall schedules. 

It is important for both Kids and Adults to get in Breakfast every day and the Kids Eat Right Campaign has several links of tips, tricks and recipes for successfully getting you out the door in the morning will a full belly and fuel for your day.

• Make a Breakfast Bar with your Kids or the whole Family on the weekends!
• The Kids Eat Right article, Best Breakfasts will outline the benefits of breakfast, reasons why we are skipping breakfast and provide you with tips for your family's morning routine.
• Check out these Quick Cereal Tips.
• Want to know the Key to Learning?  Have a Breakfast Plan.
• Try a new breakfast Recipe:  Crunchy French Toast Bites with Yogurt

Monday Message - Recipe of the Week

German Potato Salad

Recipe By:  Margaret Pfieffer, CD MS RD

Milwaukee, Wisconsin, has a large German population, and German potato salad is common fare. While it is best made the day of serving, do not hesitate to reheat in the microwave.

 

Ingredients

5 unpeeled red-skinned potatoes (about 2 pounds)
1 medium-sized onion, chopped
4 slices bacon or turkey bacon, diced
¼ cup sugar or equivalent sugar substitute
2 tablespoons all-purpose flour
½ teaspoon salt
⅛ teaspoon freshly ground pepper
1 cup water
¼ cup white vinegar
1 large egg
¼ cup fresh or bottled lemon juice
¼ cup chopped fresh chives

 

Directions

1. Boil the potatoes in a large saucepan for about 20 minutes or until tender (test with a fork). Drain and cool slightly. Slice the potatoes and place in a large serving bowl with the chopped onion and set aside.
2. Cook the bacon in a medium-sized skillet until crisp. Remove from heat and drain on paper towels. Discard all but 2 tablespoons of the bacon fat.
3. Add the sugar, flour, salt, and pepper to the bacon fat in the skillet; stir to combine.
4. Combine the water, vinegar, egg, and lemon juice in a small bowl; whisk with a fork to blend. Add to the bacon fat mixture in the skillet. Whisk together and cook over medium heat until the mixture starts to boil, stirring frequently. Reduce heat to low and simmer for 5 minutes.
5. Pour the cooked bacon fat mixture over the potatoes and onions and toss gently. Garnish with chives and serve.

Find the Nutrition Facts here.

Top Dietitian Approved Snacks

Student and Adult Athletes need nutrition!  Snacks will provide the energy needed for performance when students find long breaks between lunchtime and sports practices or games.  The same goes for busy Adults who catch lunch around Noon and then head straight to the gym to exercise before going home for dinner.  Here are some Registered Dietitian approved snacks for fueling your exercise routine.

Pre Exercise
Fresh Fruit
Dried Fruited
Oatmeal
Farina
Cream of Wheat
Applesauce
Popcorn
Rice cakes
Canned fruit in Juice

Post Exercise
High Fiber Granola Bar
Yogurt and Fruit
Granola and Milk
Mini Bagel with Cheese
One Half of a Peanut butter Sandwich
Turkey and Cheese Pita Roll-Ups
Cheese and Crackers
1/4 Cup trail Mix
1/4 cup Shelled Sunflower Seeds or Pistachios
Small Bran Muffin
Ham and Cheese Tortilla Roll Ups
Apples or Celery and Peanut Butter
Carrot Sticks with Hummus

Team Snacks
Homemade Muffins
Fresh Fruit, sliced, washed and ready to eat
Granola Barns
Graham crackers and Applesauce
Yogurt Tubes
Popcorn
Mini Sandwiches

Monday Message - Peanut Butter Again?!

Peanut butter....again? Should you worry about your toddler wanting the same thing for lunch every day?

Food jags are common in kids.  Read more from Kids Eat Right here.

The only problem with a Food Jag might be the type of food.  Peanut Butter would be a red flag. Yep, I said it.  Keep in mind that Peanut "Butter" has more than double the amount of fat than the actual protein content!  Peanut Butter should be a once in awhile food for everyone, including toddlers.  Use Peanut "Butter"  cautiously as an "extra" on toast or apples.

Monday Message - Recipe of the Week

Shaved Brussels Sprouts with Pasta and Walnut Vinaigrette Dressing

Recipe By:  Dawn Jackson-Blatner LDN, RD, CSSD

Think your family doesn't like Brussels sprouts? Think again! Slice 'em extra thin and toss with pasta and walnut vinaigrette for a tasty meal everyone will enjoy.

 

Ingredients

6 ounces uncooked whole grain linguine noodles
1.5 pounds Brussels sprouts, thinly sliced/shaved (about 8 cups)
1 tablespoon olive oil
2 cloves garlic, minced

Walnut Vinaigrette
¼ cup walnuts, toasted
4 tablespoons water
2 tablespoons lemon juice
2 tablespoons fresh chives
1 teaspoon maple syrup
1 tablespoon Dijon mustard
Salt/pepper, to taste

Toppings
½ cup walnuts, toasted
1-2 lemons, juiced
Salt, to taste

 

Directions

1. Cook pasta according to directions.
2. In food processor combine vinaigrette ingredients until smooth.
3. In skillet, sauté Brussels sprouts in olive oil and garlic for 12-15 minutes, until tender and caramelized. Pour in vinaigrette, toss and take off heat.
4. Combine cooked and drained pasta with Brussels sprout-vinaigrette mixture.
5. Top with toasted walnuts, lemon juice and salt.

Makes 4 - 3 cup servings
Nutrition Facts: Recipe Link

Fish Facts

I took this picture at the Monterey Bay Aquarium in California this summer.

Do you think this poses an issue with the recommended 8 oz of Fish per week for Americans?

Monday Message - Make Your Own Popcorn

Make a healthy snack in a snap—Brown Bag Popcorn! You just need a couple of ingredients and a couple of minutes to prepare. Click here.

Monday Message - Clubhouse Rules

Did you know that nearly 3 out of every 4 Americans Shop at "Club" warehouse store? Wow!  75% seemed like high number to me....but then I got to thinking about the fact that I have a club warehouse memerhship, my husband has one, my dad, my in-laws, the neighbors, my friends, extended family.....  I even just facilitated a Lunch and Learn program where a "Club" store visited our company to offer an incentive to the group for signing up for a membership - complete with a giftcard and prescription medication discounts. (I did not even know that club warehouse stores had pharmacies!) With the hundreds of "Club" warehouse stores around the country....this statistic could be growing as we speak!

When shopping at a warehouse store, be sure to know the Club House Rules from Kids Eat Right.

Monday Message - Recipe of the Week

Quinoa and Black Bean Salad with Corn

 

Recipe By:  Monique Ryan, MS RD CSSD LDN

 

 

Quinoa has a delicious and nutty flavor that you and your family will enjoy. Team it with beans and corn for a great vegetarian meal.

 

Ingredients

1 cup quinoa
2 cups water
1 can black beans, rinsed and drained
1 cup fresh corn kernels
3 green onions, chopped
3 medium tomatoes, chopped
1 small red pepper seeded and chopped
2 tablespoons olive oil
Juice from one lime
2 teaspoons cumin
1 clove garlic, minced
⅛ teaspoon ground black pepper

 

Directions

1. Cook quinoa in boiling water for about 15 to 20 minutes, or until all the water is absorbed and the little "tails" appear.
2. Place the warm quinoa in a large bowl. Add the beans, corn, onion, red pepper, and tomato. Mix olive oil, lime juice, garlic, black pepper and cumin and stir into quinoa mixture.
3. Salad can be served warm or at room temperature.

Makes 6 - 2/3 cup servings

Recipe Link:  Nutrition Facts

Monday Message - Summer "Squash" is Ending!

Fall is creeping in on us with the cool crisp air and bright orange, red and yellow leaves blowing about.  As another summer comes to an end, we may find ourselves mourning the loss of fresh summer fruits and vegetables.  In an attempt to hang onto the last bits of summer, we may find refuge in extending the season by incorporating more "Summer Squash" into our regular meals!  Summer Squash is packed with nutrition and can be prepared a variety of different ways.  Check out this link from Kids Eat Right for tips on how to extend summer with your summer squash!

Looking for recipes?

Stuffed Kousa

Indian Spiced Zucchini and Tomatoes

Chocolate Zucchini Cupcakes

Keep in mind, with Autumn making it's way around the corner, we will soon be able to enjoy a whole new variety of squash as we move from Summer Squash to Winter Squash varieties!  Butternut, Acorn, Banana....Yum!

Laura's Lean Beef

What can you do with 5 pounds of Laura's Lean Ground Beef?  Batch cooking!

• 2 - Batches of Tater Tot Casserole (Husband's favorite) with Extra Veggies of course.
• 1 - Large Pot of Tortilla Soup
• 1 - Batch of Spinach and Mushroom Manicotti with Meat Sauce
• 2 - Batches of Sloppy Joes

Sounds like a busy day in the Kitchen.  When you have finished cleaning up, have a seat and read Laura's Lean Beef Story here.

High "Maltose" Corn Syrup

Recently, I noticed High Maltose Corn Syrup on a "sweet" snack with the following label claims: 100% Natural, Dark Chocolate & Granola.  The sweet treat did include whole grain rolled oats at the top of the ingredient list, however, both sugar and High Maltose Corn Syrup were listed above the "cocoa" content of the "Dark Chocolate" treat.

High Maltose Corn Syrup (HMCS) is being used as an alternative to High Fructose Corn Syrup (HFCS) for adding "sweetness" to packaged foods without compromising shelf life.  HMCS is similar to HFCS as it remains a product of genetically modified corn processing but the chemical make up is different as maltose is a disaccharide and fructose is a monosaccharide.  Each type of these sugars are digested differently in the body.

The HMCS variety is found in many foods including: candies, cookies, granola bars, puddings, teas, coffee drinks, powdered drinks and as the base of some artificial sweeteners.  This new food additive has been subject to very little research so it is not known whether it may be more or less harmful than HFCS. 

Americans consume exponential amounts of sugar on a daily basis whether it is in a natural form, genetically modified, artificial or processed and our main focus should be reducing our overall "sweet" intake rather than finding ways to mask "sugar" with new formulas and terminology.  Beverages are the most common culprit for sweeteners in the American diet. 

Here are a few tips for decreasing the need to satisfy your sweet tooth when it comes to wetting the palate:

1. Opt for Ice Cold water over sugar sweetened beverages.
2. Try naturally flavored tea instead of coffee and tea latte drinks or hot chocolate.
3. Add cucumber slices to your water for refreshment.
4. Choose a fruit flavored beer rather than a sugary margarita or sweetened malt beverage.
5. Plain sparkling water will refresh your sense.
6. Reserve juice consumption to replace a fruit serving one time per day or less - 6 oz maximum.
7. Add cinnamon to your coffee instead of sugar or flavored creamers.

Monday Message - Power Outage

This topic seems to be quite fitting on this rainy day where my Power was out for several hours this morning!  When the power goes out in your home, do you know what foods to throw out?  Read the latest Kids Eat Right Article to find out!

Avoid foodborne illness with these tips:

• Check the Temperature - 40 degrees to 140 degrees is the "Danger Zone"
• Keep the refrigerator and freezer doors CLOSED.
• If the power is out for longer than 2 hours, follow the guidelines below:
  

  • For the Freezer section: A freezer that is half full will hold food safely for up to 24 hours. A full freezer will hold food safely for 48 hours. Do not open the freezer door if you can avoid it.
  • For the Refrigerated section: Pack milk and other dairy products, meat, fish, eggs, gravy, and spoilable leftovers into a cooler surrounded by ice. Inexpensive Styrofoam coolers are fine for this purpose.

100th Blog Post!

Greetings!  We have just begun a fresh new year of Kids Eat Right Blog posts and low and behold have also hit the 100th Blog Post!

To celebrate the completion of 100 Blog Posts I wanted to spotlight http://www.homefoodsafety.org/. The Home Food Safety Program is an education initiative based on a collaboration between the American Dietetic Association and ConAgra Foods.  Whether you are looking for Desktop Dining Safety Tips, a Freezer/Fridge Storage Chart (they make a great magnet for your refrigerator at home!) or the latest Food Safety Alerts, you will find a wealth of information on this site to keep you and your family bacteria free in and out of the kitchen.

Over the summer, the Home Food Safety Program sponsored a Contest entitled Summertime Food Smarts.  Words of Wellness was entered into the competition with several blog posts spreading the word about the importance of preventing foodborne illness.  We just found out that Words of Wellness won!  On behalf of Words of Wellness, I want to Thank the American Dietetic Association and the Home Food Safety Program for sponsoring this contest and awarding our Blog in the Summertime Food Safety Smarts blog campaign.  What an honor! 

Monday Message - Recipe of the Week

Creamy Basil Pesto

White Beans make this creamy basil pesto perfect for any pasta dish because it is full on flavor and short on fat and calories!

Recipe Video

Cleaning with Sponges

Did you know that your kitchen can harbor more bacteria than a public restroom?!  The food and debris in our drains, garbage disposals, sinks and counters contribute to the growth of bacteria that can make us ill.  Practicing proper cleansing techniques can help to keep your kitchen sparkling clean and keep your family healthy too. 

If you use washcloths for cleaning counters, sinks or dishes we recommend replacing these daily.  Be sure to put them through the hottest cycle in the washing machine.  Avoid using bleach and instead add 1/2 cup of vinegar to the wash to help beat the germs.

Sponges are another story!  We don't typically pull out a brand new sponge every day because of Cost & Waste.  Sponges are meant to be reused when cleaning our kitchens.  The trouble we run into involves the one million bacteria that grow in our sponges in just a matter of a couple of days which we end up spreading all over our kitchens.  Your household sponge should be cleaned daily.  Here is what to do: put your sponge in a shallow dish with enough water to cover it, then add 1/8 cup of vinegar and let the sponge sit overnight.  This will kill the bacteria to prevent growth.  Make this simple process a habit when you are done cleaning the kitchen each night.  Click here for more tips on taking care of your cleaning sponge from www. kidseatright.org

Better Breakfast Month Quiz Answers....

Ready for your Results?! 

Answers
1. a. Two medium pancakes with 2 Tbsp of syrup
Pancakes with syrup=180 calories
Muffin=444 calories
Granola=420 calories
2. c. Grande Iced Peppermint White Chocolate Mocha with whipped cream (2% milk)
Frappuccino=380 calories
Chai=200 calories
Mocha=530 calories
3. b. Two pork sausage links
Turkey bacon=126 calories
Pork sausage=88 calories
Canadian bacon=104 calories
4. a. 1 C Honey Nut Cheerios
Honey Nut Cheerios=12 grams (g) sugar
Special K=4 g sugar
Kellogg’s Frosted Mini Wheats=10 g sugar
5. c. Two slices of raisin bread
Bagel=270 calories
Cinnamon roll=227 calories
Raisin bread=143 calories

Fuel Up to Play 60

September is Childhood Obesity Awareness Month.   According to the US Centers for Disease Control and Prevention, approximately 12.5 Million of our American Youth are obese!  With that alarming statistic running through your mind, now is the perfect time to sign up for the Fuel Up to Play 60 movement that encourages healthy lifestyle choices such as consuming nutrient-rich foods and participanting in 60 minutes of physical activity every day.  Fuel Up to Play 60 is another great tool to combat the growing problem of Childhood Obesity in the US and the resources can be utilized by parents, teachers, businesses and even students.  Feel free to comment below if you are interested in more information.  If you are an educator or a parent involved in school, check out the Back to School Challenge!  All submissions are due by October 10th.

Monday Message - Heirloom Produce

Like family keepsakes, heirloom fruits and vegetables celebrate heritage. They are grown from seeds that have been passed down generation to generation! Read more here from kidseatright.org.

While people have been talking about heirloom vegetables for more than a decade, they have yet to reach an agreement on how to define an heirloom.  If a plant has been around for at least 50 years, it is considered to be old enough to show a history of seeds being passed down from their ancestors.  The great thing about the open-pollinated cultivars is that they have a reputation for being high quality and easy to grow. When heirloom gardeners refer to open-pollination, they mean that the next generation will look just like its parent. For example, plant a 'Brandywine' tomato, let some of the fruit mature and collect the seed, process it properly, and store it well. The next year, plant the seed and it will grow another 'Brandywine' tomato. Seed saving is a simple enough process, and gardeners have been using it for generations.

Age: Just how old a fruit or vegetable seed line has to be to be an heirloom is open to discussion. Some say heirloom vegetables are those introduced before 1951, when modern plant breeders introduced the first hybrids developed from inbred lines. While many of the varieties are 100 to 150 years old, there are some heirlooms that are much older. For example, experts think certain heirlooms are actually traditional Native American crops that are pre-Columbian.

Quality : What draws many consumers to heirlooms is flavor. They want a tomato that tastes like a real tomato, not a plastic one. They long for corn that tastes like it did when they were a kid. They search for a sweet, juicy muskmelon, and wonder why cantaloupes are crisp and dry. After trying varieties in the grocery store that look uniform and do not have bumps, bruises or bug bites, they realize that those fruits and vegetables just don't taste like much and they turn to heirlooms. The best of the heirlooms really are wonderful. They have it all. They taste wonderful, look beautiful, and are easy to grow. No doubt about it, these varieties are terrific. There are, however, varieties that take a more experienced hand to grow well due to locality.

 

Top 5 Reasons for Choosing Heirloom Fruits & Vegetables 

1. Exceptional taste is the No. 1 reason many gardeners cite for choosing heirloom varieties.

2. Heirloom vegetables are likely to be more nutritious than newer varieties.

3. Many gardeners prefer heirloom vegetables because they are open-pollinated, which means you can save your own seed to replant from year to year.

4. Another advantage of heirloom vegetables is that they are “less uniform” than hybrids, which means they often do not ripen all at once.

5. In catalogs and on seed racks, heirloom open-pollinated vegetables are almost always less expensive than hybrids.

Heirloom Fruits & Veggies

List your favorite Heirlooms Below:

Monday Message - Recipe of the Week

Lemon Fresh Tabbouleh

 

Recipe By:  Kristine Napier, MPH  http://www.kidseatright.org/

 

 

Tabbouleh is a classic Middle Eastern dish. This version, inspired by the Palouse region's vast wheat fields, is considerably slimmed down from the traditional version. Enjoy it for a main course or a side dish salad.

 

Ingredients

½ cup fresh lemon juice
2 cups (12 ounces) uncooked bulgur
1 teaspoon extra-virgin olive oil
1 teaspoon freshly ground black pepper
¼ teaspoon salt
1 cup chopped fresh parsley
1 bunch (5 or 6) green onions, chopped
2 cloves garlic, crushed
4 tomatoes, chopped

 

Directions

1. In a medium-size saucepan, bring the lemon juice and 3 ½ cups water to a boil.
2. Add the bulgur, oil, pepper and salt.
3. Remove from heat; cover, and let stand 20 to 25 minutes.
4. In a large bowl, combine the parsley, green onions and garlic; toss to mix well.
5. Add the bulgur mixture; toss again to mix well.
6. Transfer the bulgur mixture to a large serving bowl; refrigerate covered at least 3 hours until thoroughly chilled.
7. Sit in the chopped tomatoes just before serving.

 

CookingTip

Substitute an equal amount of chopped fresh mint for the parsley. If you use mint, also try using an equal amount of orange juice instead of lemon juice.

 

Check out the Nutrition Facts here.

Looking for Motivation?!

Meet Stephanie! 

Stephanie is a coworker of mine whose passion is to help people achieve their dreams, no matter what they may be.  She utilizes a Facebook page titled Stephanie's Health and Fitness Tips to post several different helpful tips for people of all ages and abilities to enhance their lives.  The inspiration she provides via regular Facebook Posts will serve as a great motivator for you to stay active and healthy.  Be sure to Like her page!

Better Breakfast Month

September is Better Breakfast Month!  Take this quiz and check back next week to see how much you know about the Most Important Meal of the Day:

Breakfast: Test Your Knowledge

1. Which breakfast has fewer than 400 calories?
   1. Two medium pancakes and 2 tablespoons (Tbsp) of syrup
   2. One medium muffin made with fruit and/or nuts
   3. ¾ cup (C) granola with 1 C skim milk
2. Which Starbucks® drink has more than 500 calories?
   1. Grande Caramel Frappuccino® with whipped cream (2% milk)
   2. Grande Iced Berry Chai Infusion (2% milk)
   3. Grande Iced Peppermint White Chocolate Mocha with whipped cream (2% milk)
3. Which breakfast meat contains the least amount of calories?
   1. Three slices of turkey bacon
   2. Two pork sausage links
   3. 2 ounces of Canadian bacon
4. Which breakfast cereal contains the most sugar?
   1. 1 C Honey Nut Cheerios®
   2. 1 C Special K®
   3. 1 C Kellogg’s Frosted Mini Wheats®
5. Which type of bread contains the least calories?
   1. One regular-sized bagel
   2. One medium-sized cinnamon roll
   3. Two slices of raisin bread

Monday Message - Breakfast Before School

Whether kids have breakfast at home or when then arrive at school, this important meal will give them the energy they need to learn, play and grow every day.  A survey among American Households indicated that only 40% of kids have breakfast before they leave the house in the morning.  Although they may get breakfast in school or at a daycare facility, most families are too rushed, have long bus rides or commutes to school or give in to the "I'm not hungry" claim.  Unfortunately, these children are not developing the habit to eat breakfast right when they wake up in the morning.  This may lead to increased fast food breakfast stops later in life - which we know contains increased calories - or it may decrease the importance of starting out each day with a proper breakfast meal for daily fuel.

Breakfast Benefits from Kids Eat Right:

Breakfast eaters are significantly less likely to be overweight

•  Skipping breakfast is associated with a higher risk of being   overweight

Adolescents who eat breakfast tend to have lower BMI’s

•  Girls who eat breakfast are more likely to have a lower BMI than girls who skip a morning meal

•   Many young women skip breakfast in effort to manage weight

Children with access to school breakfast

•  Eat more fruit, drink more milk and eat a wider variety of foods

Better nutrient intakes than skippers

•  More nutrients, vitamins, and minerals, including calcium, fiber, folate, and protein

School breakfast improves performance

•  Improved test results, as well as memory and verbal skills

•  Improved speed and memory on cognitive tests

•  Fewer mistakes and faster work in math and number checking

•  Improvement on concentration for mental tasks and reaction to frustration

School breakfast improves behavior

•  Reduced rates of absence and tardiness

•  Reduced discipline referrals to principal and school nurses’ visits

•  Reduced classroom behavioral problems

A school breakfast can help your kids learn more and improve their behavior!  Click on this link from Kids Eat Right for more information.


Need breakfast ideas?  Liz's Lemon Bowl has several whole-grain breakfast meals that can be made on Sunday and frozen or stored in the refrigerator for the rest of the week!  http://www.lizslemonbowl.blogspot.com/

Monday Message - Recipe of the Week

Zucchini Fritters

What's good about Zucchini?  Nutrition, Flavor, Color and Summer Freshness!

1. High in Vitamins A & C
2. Good Source of Potassium - more than a banana!
3. 95% Water
4. Low calories - 25 Calories per Zucchini
5. Dark Colored Skin = more nutrients

View the recipe video here.

Kids Eat Right is back!

It is nearly back to school time and that means our Monday Messages will be back in session!  As a volunteer for the Kids Eat Right Campaign, I have made it a priority to distribute health messages for kids and families via social media outlets.  This blog will showcase nutrition tips, weekly recipes and health messages from http://www.kidseatright.org/.  Please check back each week! The picture below is a Kids Eat Right Campaign Billboard spotted in Iowa.  Stay on the lookout for billboards in you area.

Is Seafood Safe?

Meet Valerie!  Val is a coworker of mine and I am pleased to share this fantastic article about her from Cooking Light.  The article is based on the every day consumer challenge of obtaining information about safe fish and sushi in their own local waters and "over seas." Monterey Bay Aquarium is showcased as being an excellent educational resource tool for consumers in assessing ecomonic safety of the fish we consume.  Here is a previous post with the Monterey Bay Aquarium App instructions: Healthy Fish

Monday Message - Summer Vacation

Monday Messages are going on Summer Vacation until after Labor Day!  Need a potluck recipe?  Search the site for your favorite recipes or browse through old posts for tips and tricks for feeding your family the healthy way this summer. 

Once school is back in session, Monday Messages will resume with lunch ideas, tips for raising healthy eaters, recipes and much more.  In the mean time, be sure to leave your comments and suggestions for future blogposts.  Better yet, post your Nutrition Questions and check back in September for the answers.

Going on Vacation?  Check out these tips for eating right while traveling:  Kids Eat Right  Enjoy the last few weeks of summer everyone! :)

Monday Message - More Grilling Tips!

Have you ever tried Grilled Pineapple? Grilling fruits and vegetables makes it easy to get in 5 to 9 servings of fruits and vegetables each day.

This week, Kids Eat Right provides us with Hot Tips on Grilling up our summertime favorites.  Check out the article here.

Monday Message - Recipe of the Week

 

Fresh Strawberry Pie 

 

 

Recipe By:  Carol Mergen, MS RD

 

Across California and across the country, gardeners gather strawberries at their peak of perfection. And there is no better way to showcase nature's bounty than in a strawberry pie. If you don't have your own strawberry patch, check out a u-pick patch or a farmers' market for the most flavorful berries.

 

Ingredients

1 (9-inch) baked pie crust
5 cups whole strawberries, washed and hulled (reserve 1 cup for glaze)
⅔ cup sugar
3 tablespoons cornstarch
1 teaspoon lemon juice
1 cup nonfat whipped topping

 

Directions

1. Line the baked pie crust with select strawberries placed large end down.
2. For the glaze, crush the remaining 1 cup of strawberries with a fork or in a food processor or blender.
3. Combine the strawberries and sugar in a 2-quart saucepan. Slowly bring the mixture to a boil over medium heat; simmer 1 minute.
4. Mix ¾ cup cold water and the cornstarch until smooth; gradually add to the hot strawberry mixture. Bring to a boil; reduce heat and cook, stirring constantly, until the mixture thickens. Boil and stir for 1 minute. Remove from heat. Stir in the lemon juice; cool slightly.
5. Spoon the glaze over berries. Gently shake the pan to evenly distribute the glaze. Refrigerate for 2 hours.
6. Top each serving with whipped topping. Serve chilled.

 

CookingTip

You will need about 20 to 25 medium-size strawberries to place in the pan. Hull the strawberries (remove the green leaves and stem) just before using to keep them at their freshest.

Monday Message - 4th of July Food Safety

Getting ready for that backyard barbecue on the 4th? Make sure your grill is clean and ready before throwing on your favorite food.

Hot soapy water and a meat thermometer are the two most important food safety tools you need for grilling up your favorites foods without bacteria that can cause foodborne illness.  Check out this link from Kids Eat Right for more Grilling Safety:  Fire Up the Barbeque

Looking for marinade and rub ideas?  Monday Message - Rubs and Marinades

Pack a Healthy Picnic cooler ahead of time for your 4th of July outing.  Keep it Simple, Safe and Savory!

Monday Message - Recipe of the Week - 4th of July

Nutty Fruit Crumble

Recipe By: Elizabeth Weiss, MS RD and Janice Bissex, MS RD

Need a last minute 4th of July dessert? Made with red delicious apples and blueberries and then topped with vanilla ice cream or frozen yogurt, this red, white, and blue dessert is the perfect ending to any July 4th feast.

 

Ingredients

3 large Red or Golden Delicious apples (about 2 pounds), unpeeled and cut into 1/2-inch pieces (about 4 cups)
2 tablespoons brown sugar
2 tablespoons whole wheat flour
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1 cup fresh or frozen blueberries
1/2 cup walnuts, very finely chopped
1/2 cup old-fashioned or quick-cooking oats
2 tablespoons brown sugar
2 tablespoons whole wheat flour
2 tablespoons ground flaxseed or wheat germ
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
2 tablespoons canola oil

 

Directions

• Preheat the oven to 400°F. Place the apples, brown sugar, flour, vanilla, and cinnamon in a large bowl and toss to coat. Gently stir in the blueberries.
• Place the apple mixture in an 8 x 8-inch baking pan or dish and set aside.
• To make the topping, place the walnuts, oats, brown sugar, flour, flaxseed, cinnamon, and salt in a medium bowl and stir to combine. Add the oil and stir until the oat mixture is  well coated. Spread the topping evenly over the fruit mixture.
• Bake 40 to 45 minutes, or until the fruit is tender and the topping is golden brown (cover with foil about halfway through if the topping browns too quickly).  Tip: Top each serving with low-fat vanilla frozen yogurt or a dollop of light whipped cream.

Recipe Link: Nutrition Facts

Nutella

Have you tried Nutella?  My curiosity got the better of me on this one.  I broke down and bought a jar of Nutella after hearing the claims that "moms can serve Nutella as part of a healthy breakfast" and "Nutella is made with skim milk, cocoa and hazelnuts."  Finding the product in the Peanut Butter isle at the store was a piece of cake.  The problem arose when the Nutrition Facts label revealed that Nutella has so much sugar it might as well be used to frost your cake! 

For those of you who are unfamiliar with Nutella, it is a creamy hazelnut spread made with skim milk, cocoa and a lot of sugar.  Originating in Europe, during World War II hazel nuts were cheap and abundant in Italy and when paired with cocoa the chocolaty formula was an inexpensive way to provide a treat because chocolate was in short supply during the war.  Fast forward 75 years and Nutella is reemerging as a "healthy" spread for toast, pancakes, waffles, crackers and much more because it has "nuts." 

Check out the "Skinny" on Nutella:

CreamySpread                                                   1 Tablespoon	Calories	Fat	Sat Fat	Protein	Carb	Sugar	Sodium
Nutella	100	6g	2g	1g	11g	10g	5mg
Chocolate Fudge Topping	67	2g	1g	1g	12g	6g	66mg
Chocolate Frosting	82	3.5g	1g	<1g	14g	12g	75mg
Almond Butter	101	9.5g	1g	2.5g	3.4	0g	2mg
Peanut Butter	94	8g	1.6g	4g	3g	1.5g	3mg

Bottom Line:  Nutella could be a lower sodium alternative to ready-made frosting on your cupcakes or you could use it on your ice cream in place of hot fudge for a sweet treat - but skip the toast or other "daily" items.  Eating this one out of the jar is not recommended!  Put something nutritious on your toast instead. Try peanut butter occasionally or slice up some fresh fruit.  Even a homemade jam without added sugar will be a better bet.  Skip the sugar altogether and melt a slice of skim milk cheese on your toast or english muffin in the morning...this will give you more protein for about the same amount of fat.