This is not pretty, but I made a promise, so here goes:
MONDAY, MARCH 16, 2009
1 6oz. Dannon "Light and Fit" Yogurt, peach (after reading the label, I seriously refute the "fit" claim)
1 Entenmann's Pineapple-Cheese Danish (once again, I read labels AFTER eating: 22g FAT!)
5 pcs. Hershey's Easter candy (Miniatures, Kisses, and Reese's Peanut Butter Cups, and no labels were read on this one... obviously)
7 fried corn tortillas, topped with cheddar cheese, salt, cilantro, and red onion
2/3 can Bush's baked beans (didn't WANT to read the label)
1 Hearty Grain Thomas' English Muffin, with Irish butter (CAN'T be calories in Irish butter!!)
1 6oz Dannon "Light and Fit" Yogurt, strawberry/banana
Part of this journaling process, for me, is to examine my choices and see how I could make healthy changes and still enjoy food that I like. Obviously, things like Hershey's chocolate are not in this category (although my mother was insistent that one piece of dark chocolate a day is good for you... who was I to argue with my mother???).
So one of my favorite things is tostadas with cheese, cilantro, and onion. If I want to enjoy these things, the key is losing the "fried" portion of the equation, and going easy on the cheese. (I am NOT a proponent of using "fake" cheese. Either I reduce my portions to an ounce - which is 100 calories, or I go without altogether.) So I could substitute a whole wheat tortilla (these days, commonly called 'wraps'), sprinkle the cheese on it and wrap it in foil, then warm it in the oven. Scatter cilantro and chopped onion on it, roll it up and yum yum, for probably 1/4 of the calories of my fried version. Of course, there won't be that crispy, satisfying crunch, but there won't be the gagillion greasy calories, either. Yeah, and then there's the whole concept of eating 7 at a sitting. That's got to change, too. If I add black beans to the equation, not only will they add fiber and a butt-load of nutrients, but also will be more satisfying, aka filling. I could eat two of those and be content, especially if I have a piece of fruit for dessert.
Yesterday, in my frenzy to get started on this New Plan, I started purging my cabinets of inappropriate content (mostly acquired by my erstwhile - and short-lived - roommate). As my pragmatic daughter, Rachel, pointed out, however, I am not really in a financial position to be tossing food out willy nilly (hence the baked beans for dinner). Some of it I will be able to salvage by mixing it with healthier versions; kind of take the sting out of white pasta, for instance, by mixing it with whole grain pasta until all the white stuff is gone. She also suggested mixing that nasty plastic Dannon yogurt with plain yogurt, and adding real fruit.
So day 1 is behind me now. My focus this first week is going to be on phasing out the unhealthy food from my kitchen (don't worry, I'm donating the chocolate to Rachel's office), and integrating more nutritious substitutes.
One thing I seriously have to work on is eating more fruit. Apples. Ugh. I can eat apples... I can. If I lay a slab of extra-sharp cheddar on each slice, I can actually enjoy it! *sigh* OK, so if you have a better idea of how someone who hates apples can learn to enjoy them without encasing them in verboten foods, please pipe up!
HAPPY ST. PADDY'S DAY, EVERYONE!
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One piece of dark chocolate a day is good for you! It's rich in antioxidants! Grandma knew what she was talking about. I always have good dark chocolate on hand at work so that I can have a piece if I'm desperate for chocolate...of course the trick is to just have one piece, but I've found that if it's always around and you know that its ok to have a piece every day, then there's less desire to consume the whole bar all at once.
ReplyDeleteFor the yogurt, plain with fresh fruit is definitely the way to go, though it can be tough when fruit isn't in season. Canned fruit is cheap and OK if they're canned in their own juices. Good luck on that though, pineapple is about the only thing that I can regularly find that's not in some kind of syrup. My favorite non-plain yogurt to buy is Liberte Six Grains, there's no added sugar (sweetened from fruit juice) and it's loaded with chewy grains. I don't think it's low fat though. I love the pear one.
For the tostada's, another option is to spray a pan lightly in Pam and essentially toast it in the skillet (if you have a non-stick pan, you don't even need Pam). I make quesadillas all the time this way. I just made some this week actually that had zucchini, butternut squash, black beans, onions, cumin, and a little bit of cheddar. Put the stuff on half and fold it over, then cook on med heat until it starts to get brown and toasty, and then flip and do the other side. This way you get the crispy without the fried. I eat it with fresh salsa.
Have you tried peanut butter on your apples? It's my favorite combo, but don't buy the overprocessed crap that's loaded with hydrogenated oils. Teddy's extra chunky is my favorite. Or, do you like applesauce? It's really easy to make. You can do with skins or without, and you don't need to add any sugar. Just peel (or not) and core apples, toss them in a pot and throw it on the stove, stir often to keep it from sticking, and once they're all soft, mash it up. I usually toss a cinnamon stick in while the apples are cooking. Of course, if you really can't stand apples, don't eat them! There are other fruits you know :)
Thank you, Sarah! Your grandmother would be pointing her finger at me with that knowing twinkle right now, telling me to listen to my smart daughter! LOL.
ReplyDeleteAbout the canned fruit... yeah, I cringe when I think about buying almost anything canned, but I do have some pineapple-in-its-own-juice, which I do like. And you're right about fresh fruit; nearly all berries are mid- to late-summer fruits... I guess maybe frozen (without any additives or sugar) might be an OK option, huh?
When you make your quesadillas, I'm assuming you're using flour tortillas. Do you buy whole wheat ones? Thanks for the reminder about quesadillas... I never think of cooking them! Sounds delicious!!
OH, yes, I have had pb on apples and you're right; it's tasty! Gotta find some good organic stuff - maybe get the freshly ground at Whole Foods or Trader Joe's. I have to say, I've never gotten all warm and fuzzy for applesauce, homemade or otherwise, unless there's a big ol' hunk of pork loin sitting under it! :)
The reason I'm intent on learning to love apples, is that I read yesterday (from a Doctor of Natural Medicine) that apples are high in catechins, a phyto-nutrient that apparently increases abdominal fat loss by 77% and doubles total weight loss. Green and black teas also contain catechins. I don't know if these statistics are correct, but eating apples PROBABLY won't kill me, and if there's a chance they'll help my ... er, shape, then I'm game.
Thanks again for the great tips!
Oh yeah, duh, frozen fruit. Ha! Yes that is a better idea. Actually, what you should do is buy a bunch when it's in season and semi-cheap, and then freeze it yourself. I have apples, strawberries, rhubarb, blueberries, and blackberries in my freezer now.
ReplyDeleteYes, I always buy whole wheat or multigrain tortillas of some sort, or occasionally I make my own. There's an easy recipe in Moosewood. I haven't bought white anything in ages (bread, pasta, rice, etc.)
lol yeah it helps having a garden in the back yard where you can get things like rhubarb! you're livin' the dream Sarah.
ReplyDeletere: eating apples, I have actually started liking them recently. Probably to do with the fact that Zach basically Lives on them, I've been eating them more often and they're definitely growing on me. peanut butter definitely makes an instant improvement - but go "natural" and not just organic. You can find "organic" that still tastes like Jiffy - I've made that mistake. If the super-foofy brands are too expensive, Smuckers makes a natural peanut butter that's pretty tasty and usually cheaper (when you're a bit more comfortable financially you can worry more about the impact on the planet and local economy).
Also, have you heard of Laughing Cow cheese wedges? It's a soft cheese that comes in a package with portions separated into little foil triangles and it makes apples and celery a billion times more palatable. Go with the Light version, tastes good and only 35 calories! comes in regular, garlic & herb and french onion.
Do you like cottage cheese? It's my best friend. a great breakfast or lunch is a serving of lowfat cottage cheese, a bunch of berries or other fruit (apples work ok, but berries, grapes, pineapple or peaches are better), and a handful of mixed nuts (lightly salted or better yet unsalted, dry roasted!). YUMZ.
re: sugar content in fruit. I would recommend that you not worry toooo much about which kind of fruit is the lowest in sugar. As long as you're eating fruit, that's a good thing. I mean probably a good idea not to have 6 bananas a day or something.. but fruit is good for you! and don't peel the apples!! that's where the fiber comes from.
Thanks ladies!
ReplyDeleteRachel's right, Sarah, you ARE livin the dream! :) (Admittedly, I have always loved the IDEA of having a garden full of fresh yummies at my fingertips, but the actuality of weeding and plucking cutworms has NEVER appealed to me. I'm glad that there are people who do like to tend gardens, however.)
Sarah, which Moosewood book has the tortilla recipe? The one in mine is for corn tortillas ... is that the one you use? Please spill the details when you get a chance!
Rachel, thanks for reminding me about Laughing Cow! I discovered them a few years ago and for some reason my brain purged the memory bank! That's a great idea to go with apples! Mmmm. Also, I DO love cottage cheese, especially with fresh pineapple, but I never tried it with nuts! Sounds wonderful, thank you for the idea!
Haha, I don't think I'm in danger of overdosing on fresh fruit (particularly bananas!), since it's hard for me to eat any of it, but it's good to know that I don't have to eat sour lemons to avoid sugar content. :)
You guys are so helpful... I appreciate the tips soooo much!
The Moosewood is the regular version, but the one I have is the revised edition so it may not be in the original. They are flour tortillas though. There's also a recipe for pita pockets that are pretty easy to make as well. When I get home I'll look them up and pass along the recipes.
ReplyDeleteAlso, you have the Tassahara (sp?) bread book right? I think there's a recipe for granola in there that I've tried and it comes out really well. There is some honey in it, but it's not a lot and you can load it up with all kinds of goodies (oats, flax, sunflower seeds, pumpkin seeds, a variety of nuts, etc.). This is also really good in yogurt. I make a huge batch and it keeps for a while. Mmmmm, I haven't made any in a while, I think I'm gonna have to get on that!
Thanks, Sarah! I would appreciate the tortilla and pita recipes, when you get a chance. And yes, I have the Tassajara Bread book... I'll have to check out that granola recipe. I would love it in yogurt!!
ReplyDeleteFlour tortillas (they're under flatbreads in Moosewood)
ReplyDelete1/2 c white flour
1/2 c wheat flour
1/2 c water
1/2 tsp salt
extra flour for handling dough
a little oil for cooking
1. place flour and salt in bowl, then add water and stir till fairly well combined
2. transfer dough to clean, floured surface and knead for a minute or two
3. divide dough into 6 equal balls, roll each into a very thin circle (no thicker than 1/8th inch). Use lots of flour on surface and rolling pin
4. preheat oven to 325F, place tortillas on a lightly oiled tray, brush surface with a little more oil, and bake for 10 to 15 minutes or until very lightly browned (longer for crispy, shorter for softer). You can also pan fry by heating a skillet for a few minutes, then add a small amount of oil and cook 3-5 min either side (key here is 'small' amount of oil.
Pita bread
1 cup wrist temperature water
1 1/2 tsp active dry yeast
1 T sugar or honey
1 tsp salt
1 cup wheat flour
about 2 1/2 cups white flour
a little oil for dough
extra flour for rolling out
oil or cornmeal for tray
optional: 1 Tbs sesame seeds
1. Place water in bowl and sprinkle in yeast, let stand for 5 min
2. Add sugar or honey and salt, stir till dissolved
3. Add wheat flour and 2 cups of white flour, 1 cup at a time, mix enthusiastically with a whisk, and switch to a wooden spoon once the dough begins to thicken. Knead the dough in the bowl for a few minutes, adding up to 1/2 c more flour as needed. When the dough is smooth, oil the bowl and the top of the dough, cover with clean tea towel and let rise for about an hour or until doubled
4. punch down dough, transfer to a clean floured surface, knead for about 5 minutes, then divide into 6 or 12 equal pieces depending on the size pitas you want. Knead each little unit for a few minutes, then use a rolling pin to flatten into a very thin circle (no thicker than 1/8th inch). Make sure there's lots of flour underneath. Let the circles rest for 30 minutes
5. preheat oven to 500F, place a baking tray in the oven for a minute or two to preheat it, then brush with oil or dust with cornmeal. Place as many circles as will fit without touching, and bake for just 6-8 minutes or until puffed up and very lightly browned.
6. remove from oven and wrap in a slightly damp tea towel, then place in a brown paper bag closed up for 15 minutes. This will keep the bread supple. If you want it more crisp and cracker like (rather than pockets) bake 10-12 minutes and cool on a wire rack.
enjoy!
Thank you so much for writing that all out for me! I can't wait to try those recipes!! The only tortilla recipe in my Moosewood is for corn tortillas using masa harina, so I really appreciate you sending that along.
ReplyDelete:)