All posts in category Food

A Great Start to the Week

Start the week off right by fueling your body with some essential nutrient-rich foods. Active.com has listed 15 Foods for a Healthy Diet.

  1. Yogurt
  2. Wild Salmon
  3. Egg Whites
  4. Leafy Greens
  5. Blueberries
  6. Almonds
  7. Black Beans
  8. Apples
  9. Tomatoes
  10. Orange Juice
  11. Sweet Potatoes
  12. Wheat Germ
  13. Pomegranates
  14. Hot Peppers
  15. Oatmeal

Some easy, throw together meal ideas include…

Berry and nut oatmeal

Mix 1 Tablespoon of wheat germ into old-fashioned or steel cut oats and cook according to directions. Drizzle with honey and top with blueberries and sliced almonds.

Sweet Potato and Cinnamon Yogurt

One of my favorites! Top a cooked sweet potato with plain, greek yogurt and sprinkle with cinnamon.

Mexican Salad

Top a bed of greens with black beans, tomatoes, hot peppers, and lean protein. Stir a splash of lemon juice into a 1/4 cup of Greek yogurt. Place the yogurt on top of the salad in place of your typical sour cream.

Wild Salmon with Dilled Yogurt

Mix fresh dill and with plain Greek yogurt and place on top of grilled or broiled salmon.

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by M. Terry on May 2, 2011  •  Permalink
Posted in Nutrition, Recipes
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Posted by M. Terry on May 2, 2011

https://wholetothecore.com/2011/05/02/a-great-start-to-the-week/

Saturday Mornings Were Made for Cracker Barrel

My family loves Cracker Barrel! We are creatures of habit so, whenever we go, I know who is going to order what before the menus are even opened (why do we even bother to look?). Morning, afternoon, or evening, my husband and kids will order breakfast- specifically pancakes. I was thrilled to see that their new menu items included mulitgrain pancakes. Scott ordered the stack that actually had granola in them and they were delicious. Pair these pancakes with the turkey sausage, egg whites, or put a dollop of peanut butter on top, and you have a great meal! I  e-mailed them to see if I could get the calorie count and/or ingredient list for the pancakes, but they said that, because of various ways of ordering their menu items, they do not give out this information. So, my suggestions to keep the calories down is to eat only half the stack or share with someone, skip the fruit toppings and whipped cream, hold the butter, and just go easy on the syrup (I love that they serve the REAL stuff!).

Enjoy your Saturday morning without overindulging whether you go out for pancakes or make your own whole grain pancakes.

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by M. Terry on April 30, 2011  •  Permalink
Posted in Nutrition
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Posted by M. Terry on April 30, 2011

https://wholetothecore.com/2011/04/30/saturday-mornings-were-made-for-cracker-barrel/

Fresh and Minty Cantaloupe and Tomato Salad

Minty Cantaloupe and Tomato Salad

Welcome to spring time in Florida- 70s in the morning and a projected high of 91 for the afternoon. It’s actually the start of summer here, and there is nothing as wonderful as a cool and refreshing treat on such a day as today. So, I have the perfect snack for this warm day.

I know what you were thinking as you looked at the title of this post- “Cantaloupe and tomatoes? That’s a weird combo!” I thought that too and maybe even made a funny face. However, I trusted my best friend, Heather, when she passed the recipe along. So thank you Heather for convincing me to try this when I would have otherwise passed it by!

Minty Cantaloupe and Tomato Salad

1 Cantaloupe-cut into bite sized pieces
1 pint of cherry tomatoes cut in half
handful of chopped mint
sprinkle of kosher salt
2 tbsp of rice vinegar
2 tbsp of olive oil

Place all ingredients into a bowl and gently mix. Let it stand for a bit in order for the flavors to marry. Enjoy!

Check out my SIL’s summer time salad recipe- Green Bean Caprese Salad.

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by M. Terry on April 27, 2011  •  Permalink
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Posted by M. Terry on April 27, 2011

https://wholetothecore.com/2011/04/27/fresh-and-minty-cantaloupe-and-tomato-salad/

ORAC – A Superfoods Ranking

I recently discovered that there is a way in which science measures the antioxidant content of foods. It is called Oxygen Radical Absorbance Capacity (ORAC). Antioxidants help in preventing diseases, such as cancer, and also help fight aging. Fruits, spices, and legumes rank highest on the list. Here is a chart that lists some popular foods and their ORAC score. Click here for a more detailed list.

Fruits ORAC Score
Acai 18,500
Prunes 5,770
Pomegranates 3,307
Raisins/Dark Grapes 2,830
Blueberries 2,400
Blackberries 2,036
Cranberries 1,750
Strawberries 1,540
Noni 1,506
Raspberries 1,220
Plums 949
Oranges 750
Red Grapes 739
Cherries 670
Kiwi Fruit 610
Grapefruit, pink 483
Grapes, White 460
Banana 210
Apple 207
Apricot 175
Peach 170
Pear 110
Watermelon 100
Honeydew Melon 97
Vegetables ORAC Score
Kale 1770
Spinach 1260
Brussels sprouts 980
Alfalfa sprouts 930
Broccoli flowers 890
Beets 840
Red bell pepper 710
Onion 450
Corn 400
Eggplant 390
4 Comments
by M. Terry on April 25, 2011  •  Permalink
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Posted by M. Terry on April 25, 2011

https://wholetothecore.com/2011/04/25/orac-a-superfoods-ranking/

All You Can Eat Doesn’t Mean You Should

Cruising seems to be synonymous with the phrase “all you can eat”. The ship’s culinary team does offer a large variety of our favorite foods and, for the most part, they do it well. If you aren’t careful, you can walk (or waddle) away gaining several pounds. If you gain just one pound (3500 calories), that would take the average woman six hours of running to burn just that one pound! Here are some tips I used to keep the weight off (and I did- not one pound gained).

  • Stay hydrated! Drinking water keeps your energy high and helps keep you feeling full.
  • Don’t drink your calories! The ship offered a souvenir cup that allowed you to have unlimited soda refills for $6/day. And when you pay, you want to get the most bang for your buck so you will drink more than usual.
  • Our ship had a “Vitality” menu. These were lower calorie meals and were marked on the menu so you could knowingly make a healthy selection.

    Seared Sea Bass with Lentils

  • Indulge a bit! You can treat yourself to a couple of special choices. Just make sure they are something you really want rather than just eating it because it’s in front of you or its available. My indulgence was an authentic Mexican meal – garbanzo bean soup, chicken nachos shared with my husband, and sizzling chicken fajitas. Even our friend commented on how much I ate at lunch!

    Chicken Nachos

  • Plan, plan, plan! Earlier in the day, before you dine, take a look at the menu (preferably when you are NOT hungry) and decide what you would like and stick with it. If you are at the buffet, look at the all the selections before you start loading your plate. Choose the items that you really want and enjoy those. Fill your plate mainly with healthy foods and take just a small serving of high caloric dishes. If you have an option to be served rather than going to the buffet, that may be a better choice if that will keep you from overloading your plate.

    My typical breakfast - egg white omelet

  • Remember how sluggish and miserable you feel when you are stuffed from overeating. Having a dysfunctional digestive system on a trip is no vacation at all if you ask me!
1 Comment
by M. Terry on April 21, 2011  •  Permalink
Posted in Motivation, Nutrition
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Posted by M. Terry on April 21, 2011

https://wholetothecore.com/2011/04/21/all-you-can-eat-doesnt-mean-you-should/

An “IRS” Treat For the Tax Time Crunch

Oh the joys of doing taxes! I started gathering all my paperwork in February and finally started them last month. I ran into a roadblock (in my favor 🙂 ) and so I finally just got them sent off. So to celebrate my accomplishment and the money due me, I made this “IRS” treat – an Irresistible Raspberry Smoothie.

1, 10 oz package frozen raspberries

1/2 cup vanilla greek yogurt

1  1/4 cup milk (more if you don’t like it thick like us)

2 Tablespoons Honey

Pour all ingredients into the blender and mix til smooth.

As you can see, my kids all loved it- the thick, pink mustaches are proof! I’ve also made this with the frozen mixed berries. Love that one too!

1 Comment
by M. Terry on April 12, 2011  •  Permalink
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Posted by M. Terry on April 12, 2011

https://wholetothecore.com/2011/04/12/an-irs-treat-for-the-tax-time-crunch/

Cascadian Farms Spiced Cereal Mix

We love Cascadian Farms cereal. I just bought 14 boxes yesterday at Publix! Since they’re on sale and I had coupons, I stocked up on all our favorites. (Every box will be gone by the end of the month!) I tried this recipe for their spiced cereal mix last fall and have made it several times since. Think Chex Mix but better!


ingredients

Cooking spray
3 tablespoons honey
1 teaspoon pumpkin pie spice
1 teaspoon water
1 cup Cascadian Farm® organic multi grain cereal squares
1 cup Cascadian Farm® organic oats & honey granola
1 cup bite-size pretzel twists
1 cup dried cranberries or golden raisins

preparation directions

1. Heat oven to 325°F. Lightly spray 15x10x1-inch pan with cooking spray.
2. In small bowl, mix honey, pumpkin pie spice and water.
3. In large bowl, mix multigrain squares, granola and pretzel twists. Spray lightly (15 seconds) with cooking spray, tossing once or twice. Stir in dried cranberries. Drizzle honey mixture over granola mixture; toss gently to coat. Spread evenly in pan.
4. Bake 15 minutes, stirring occasionally. Cool completely, about 30 minutes. Store in airtight container.
High Altitude (3500-6500 ft): No change.

1 Serving: Calories 160 (Calories from Fat 15); Total Fat 2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 130mg; Total Carbohydrate 35g (Dietary Fiber 2g, Sugars 21g); Protein 2g
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by M. Terry on April 8, 2011  •  Permalink
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Posted by M. Terry on April 8, 2011

https://wholetothecore.com/2011/04/08/cascadian-farms-spiced-cereal-mix/

Fresh Veggie & Fruit Box!

We just picked up our first “small box” of fresh fruit and veggies from Happy Healthy Human over on S. Patrick. What a great deal! For $30 bucks I got…

1/2# red funky beets

-1.5# green cabbage

-1# bunny carrots

-celery

-green leaf lettuce

-1 green onion bunch

-caribbean sweet peppers 12oz

-1# baby spinach

-1/2# zucchini

-1 pt grape tomatos

-2 fuji apples

-1 granny smith apple

-2 valencia oranges

-1/2# kiwis

-1 bartlett pear

-2# bananas

They post what’s in the boxes on Fri. or Sat. and then you can e-mail them your order by Monday at 9:00 AM. Then, pick up the box on Tues. from 1:00-7:00. Order one of their smoothies while you’re there- yummy! Not from around this area? Check out www.localharvest.org for a local co-op.

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by M. Terry on April 5, 2011  •  Permalink
Posted in Deals And Steals, Nutrition
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Posted by M. Terry on April 5, 2011

https://wholetothecore.com/2011/04/05/fresh-veggie-fruit-box/

Back to Brown Baggin’ It

Well, spring break is now over for us, and it’s time to get back into the school-time routine. I pack Aleyah’s lunch for her every day except Friday, and Anna goes to lunch bunch on Mondays. They are creatures of habit and like the same things each time, but I like them to try something new once in awhile. So whether you are packing lunch for your kids or for yourself, here are some great alternatives to your run-of-the-mill brown bag.

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by M. Terry on April 5, 2011  •  Permalink
Posted in Nutrition
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Posted by M. Terry on April 5, 2011

https://wholetothecore.com/2011/04/05/back-to-brown-baggin-it/

It’s National PB & J Day!

The most loved childhood favorite definitely deserve its own day! Who doesn’t love a good peanut butter and jelly sandwich?! If you are anything like our household, you go through peanut butter and jelly (and honey) almost as fast as you go through toilet paper (especially with 3 females in the house!).

I recently shared that I buy Peanut Butter & Co.’s Smooth Operator. It’s 100% peanuts and has no hydrogenated fats. I just received my 6-jar pack the other day from Amazon. They have a great deal called Subscribe and Save. This allows you to have the item shipped to you on a scheduled interval, receive a discount on the item, and also get free shipping.

As far as jelly/jam, I try to stock up on Whole Food’s brand, 365, fruit spread. If I run out before I get back to Orlando, I’ll buy Polaner All Fruit or Cascadian Farms fruit spreads. All three of these contain no added sugar or high fructose corn syrup.

So celebrate the best match-up ever and enjoy a great PB & J sandwich for lunch today!

1 Comment
by M. Terry on April 2, 2011  •  Permalink
Posted in Deals And Steals, Nutrition
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Posted by M. Terry on April 2, 2011

https://wholetothecore.com/2011/04/02/its-national-pb-j-day/

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