Crazy Easy, Super Tasty Chickpea Salad

One of my favorite salad toppings is marinated chickpeas. I used to search for them every time I'd have lunch from one of those cold buffet bars...until I realized, "why don't I just make them myself?" This is one of those recipes that you can slap together whenever you have some downtime and then store in the fridge to pull out later for a quick take-to-work lunch, a dinner side dish or an anytime snack! It's also one of those things that tastes better after it sits a little while (in the fridge, anywhere from an hour or up to a day in advance) so the flavors can meld.

One of my favorite salad toppings is marinated chickpeas. I used to search for them every time I'd have lunch from one of those cold buffet bars...until I realized, "why don't I just make them myself?" This is one of those recipes that you can slap together whenever you have some downtime and then store in the fridge to pull out later for a quick take-to-work lunch, a dinner side dish or an anytime snack! It's also one of those things that tastes better after it sits a little while (in the fridge, anywhere from an hour or up to a day in advance) so the flavors can meld.

Are You Back-Loading Your Protein?

I recently read that while most of us Americans get plenty of protein in our diets, we tend to back-load our days with protein so that we eat the largest amount at dinner, a little less at lunch and a lot less at breakfast. The problem with this is that our bodies can only use a limited amount of protein at a given time, so it's important to spread out our protein throughout the day, getting plenty at each meal and snack.

The article, from the March 2013 Today's Dietitian, Milk Proteins: Packing a Powerful Nutritional Punch by Karen Giles-Smith, MS, RD,  focuses on the idea that:

"evidence shows high-quality proteins, such as milk proteins, promote satiety, weight maintenance, muscle synthesis, and blood glucose control"

I recently read that while most of us Americans get plenty of protein in our diets, we tend to back-load our days with protein so that we eat the largest amount at dinner, a little less at lunch and a lot less at breakfast. The problem with this is that our bodies can only use a limited amount of protein at a given time, so it's important to spread out our protein throughout the day, getting plenty at each meal and snack.

The article, from the March 2013 Today's Dietitian, Milk Proteins: Packing a Powerful Nutritional Punch by Karen Giles-Smith, MS, RD,  focuses on the idea that:

"evidence shows high-quality proteins, such as milk proteins, promote satiety, weight maintenance, muscle synthesis, and blood glucose control"

Stop Saying "I Can't"

It's over. I would say it's finally over but actually, it wasn't so bad! We just spent the past month and a half following a vegan diet. I know what you're thinking: Why?! But those 6-ish weeks taught us so much more than just how to survive eating nothing but plants. The biggest lesson? 

Stop saying I Can't!

The biggest surprise I got from going vegan for Lent was that, if you pay attention, major life lessons can be found everywhere. In this case, veganism reminded us that sometimes the biggest obstacle to achieving a goal is yourself. Don't get in your own way!

I can't remember where I saw this quote but I recently read something like (I'm paraphrasing here): 

The biggest obstacle to achieving something is believing that change is possible. 

It's over. I would say it's finally over but actually, it wasn't so bad! We just spent the past month and a half following a vegan diet. I know what you're thinking: Why?! But those 6-ish weeks taught us so much more than just how to survive eating nothing but plants. The biggest lesson? 

Stop saying I Can't!

The biggest surprise I got from going vegan for Lent was that, if you pay attention, major life lessons can be found everywhere. In this case, veganism reminded us that sometimes the biggest obstacle to achieving a goal is yourself. Don't get in your own way!

I can't remember where I saw this quote but I recently read something like (I'm paraphrasing here): 

The biggest obstacle to achieving something is believing that change is possible. 

I'm Exposing Myself! (My Shopping Cart, Anyway)

Don't you love sneaking a peek at other people's shopping carts? I do. I feel like seeing the foods a person is bringing home gives me a little taste of his life. Especially if there's an obvious trend, like all low-sodium products, all ready-to-eat foods, all organic or, let's be honest, all just plain junk (we've all seen them and I've been guilty of having a shopping cart that starts to look like this if I'm baking and purchasing goodies for a major holiday).

When we tell people we are following a vegan diet for six weeks, after their initial reaction, one of the first questions is: "So then, what do you eat?" In response to that question, I thought I'd give you all a sneak peek into our shopping cart, to see what foods we've bought in the past week or so and what we've made with those foods.

This list is the no-holds-barred, honest to goodness, compilation of what we purchased during the past 10 days. To the best of my knowledge there are no additions or subtractions. This isn't a list of what you should or shouldn't be eating. It is just our best attempt, in week one, of experimenting with a well-balanced vegan diet. Here goes...

Don't you love sneaking a peek at other people's shopping carts? I do. I feel like seeing the foods a person is bringing home gives me a little taste of his life. Especially if there's an obvious trend, like all low-sodium products, all ready-to-eat foods, all organic or, let's be honest, all just plain junk (we've all seen them and I've been guilty of having a shopping cart that starts to look like this if I'm baking and purchasing goodies for a major holiday).

When we tell people we are following a vegan diet for six weeks, after their initial reaction, one of the first questions is: "So then, what do you eat?" In response to that question, I thought I'd give you all a sneak peek into our shopping cart, to see what foods we've bought in the past week or so and what we've made with those foods.

This list is the no-holds-barred, honest to goodness, compilation of what we purchased during the past 10 days. To the best of my knowledge there are no additions or subtractions. This isn't a list of what you should or shouldn't be eating. It is just our best attempt, in week one, of experimenting with a well-balanced vegan diet. Here goes...

For Meat-Eaters Too...

Before I start tracking my six-week vegan challenge on this blog, I wanted to point something out to you all that may not be so obvious. The stories and information that I'll be sharing here aren't just for vegans or vegetarians or people considering one of those diets. If you're a proud and happy meat eater, my vegan blog posts are for you too! Especially if you've been searching for a way to be just a little bit healthier and feel a little bit better, without turning your world upside down or feeling like you are sacrificing all your favorite foods. 

How, you ask? Well, stop looking at it so black-and-white! 

Before I start tracking my six-week vegan challenge on this blog, I wanted to point something out to you all that may not be so obvious. The stories and information that I'll be sharing here aren't just for vegans or vegetarians or people considering one of those diets. If you're a proud and happy meat eater, my vegan blog posts are for you too! Especially if you've been searching for a way to be just a little bit healthier and feel a little bit better, without turning your world upside down or feeling like you are sacrificing all your favorite foods. 

How, you ask? Well, stop looking at it so black-and-white! 

Do One Thing: Pick 1 New Healthy Eating Habit...or Just Try This Pasta!

Piece o' Cake is about finding little ways to make it easier for you to fit exercise and healthy eating into your already busy, challenging life. This month we've been talking about resolutions, trying new things and making small changes:

The Secrets to Resolutions You Can Actually Keep! - January 1, 2013

Piece o' Cheesecake: Run Free! - January 5, 2013

Do One Thing: Come Prepared! - January 14, 2013

In sticking with these themes, today I'm sharing a short & sweet article that offers some ideas for simple new healthy eating habits to try, as well as a recipe for a yummy-sounding vegetarian pasta dish:

Piece o' Cake is about finding little ways to make it easier for you to fit exercise and healthy eating into your already busy, challenging life. This month we've been talking about resolutions, trying new things and making small changes:

The Secrets to Resolutions You Can Actually Keep! - January 1, 2013

Piece o' Cheesecake: Run Free! - January 5, 2013

Do One Thing: Come Prepared! - January 14, 2013

In sticking with these themes, today I'm sharing a short & sweet article that offers some ideas for simple new healthy eating habits to try, as well as a recipe for a yummy-sounding vegetarian pasta dish:

In Season: Brussels Sprouts

Last week I discussed one of my two favorite fall foods, sweet potatoes. This week I'm back to talk about the other food I get excited for every autumn: brussels sprouts. 

Brussels sprouts are a cruciferous vegetable. This family of plants also includes broccoli, kale, bok choy, cabbage, cauliflower, arugula, kohlrabi, collards, mustard greens, radish, rutabaga, watercress and turnip. Existing research has shown a link between cruciferous vegetables and protection against cancer, just one of the reasons brussels sprouts are so great.

Last week I discussed one of my two favorite fall foods, sweet potatoes. This week I'm back to talk about the other food I get excited for every autumn: brussels sprouts. 

Brussels sprouts are a cruciferous vegetable. This family of plants also includes broccoli, kale, bok choy, cabbage, cauliflower, arugula, kohlrabi, collards, mustard greens, radish, rutabaga, watercress and turnip. Existing research has shown a link between cruciferous vegetables and protection against cancer, just one of the reasons brussels sprouts are so great.

So Long Summer...

The long Labor Day weekend means that many of you are away on vacation or closer to home, enjoying barbecues and dinners with friends. But if you're checking in with the POC blog, then you are probably looking to maintain your healthy habits while enjoying yourself over this end-of-summer holiday. Wherever you are, whatever you are doing, I've accumulated some great tips for incorporating healthy eating and physical activity into your vacation and holiday time. Take your pick of tips and have a Happy Labor Day weekend! 

And remember:

Fill up half your plate with fruits and vegetables
Stay hydrated
1 drink for women and 2 for men is the recommended daily limit for alcoholic beverages
Enjoy these last days and weeks of warm weather by getting out and playing outdoors

Guacamole recipe
I Dare You: Healthy Holiday Fun
Healthy Vacations: In Flight & Around Town
Hit the Road... & Have Your Cake Too!

The long Labor Day weekend means that many of you are away on vacation or closer to home, enjoying barbecues and dinners with friends. But if you're checking in with the POC blog, then you are probably looking to maintain your healthy habits while enjoying yourself over this end-of-summer holiday. Wherever you are, whatever you are doing, I've accumulated some great tips for incorporating healthy eating and physical activity into your vacation and holiday time. Take your pick of tips and have a Happy Labor Day weekend! 

And remember:

Fill up half your plate with fruits and vegetables
Stay hydrated
1 drink for women and 2 for men is the recommended daily limit for alcoholic beverages
Enjoy these last days and weeks of warm weather by getting out and playing outdoors

Guacamole recipe
I Dare You: Healthy Holiday Fun
Healthy Vacations: In Flight & Around Town
Hit the Road... & Have Your Cake Too!

Recipe for the weekend: Guacamole

Avocados are filled with healthy unsaturated fats, fiber, vitamin C, thiamin, riboflavin and beta carotene. To take advantage of all this goodness, make some guacamole this weekend. This recipe for Chunky Guacamole, from Tyler Florence and the Food Network, is a great base; however, you can also consider the chiles and cilantro as optional and omit them, just as you might also consider adding a diced small tomato, as well as cumin, smoked spanish paprika and/or cayenne.



Image: FoodNetwork.com

Avocados are filled with healthy unsaturated fats, fiber, vitamin C, thiamin, riboflavin and beta carotene. To take advantage of all this goodness, make some guacamole this weekend. This recipe for Chunky Guacamole, from Tyler Florence and the Food Network, is a great base; however, you can also consider the chiles and cilantro as optional and omit them, just as you might also consider adding a diced small tomato, as well as cumin, smoked spanish paprika and/or cayenne.



Image: FoodNetwork.com

Quin-what?

Quinoa (pronounced “keen-wah”), which we think of, and prepare, as a grain, is actually the edible seed of a South American plant. It also packs a pretty powerful punch. One cup of cooked quinoa contains about 21% of your daily fiber needs, 16% of your daily protein needs and 15% of your iron needs (based on a 2,000 calorie diet), in 222 calories. For an easy and delicious recipe using quinoa, here’s a recipe for “Cranberry-Walnut Quinoa Salad” from FoodNetwork.com.

Tip: This salad travels well as a snack or lunch to bring with you to work.

Quinoa (pronounced “keen-wah”), which we think of, and prepare, as a grain, is actually the edible seed of a South American plant. It also packs a pretty powerful punch. One cup of cooked quinoa contains about 21% of your daily fiber needs, 16% of your daily protein needs and 15% of your iron needs (based on a 2,000 calorie diet), in 222 calories. For an easy and delicious recipe using quinoa, here’s a recipe for “Cranberry-Walnut Quinoa Salad” from FoodNetwork.com.

Tip: This salad travels well as a snack or lunch to bring with you to work.

Beans, beans are good for your heart…

…and may also promote a healthy digestive tract, reduce your risk of some types of cancer and help control diabetes and maintain healthy blood glucose levels, according to the American Dietetic Association. Beans are jam-packed with protein, fiber, calcium, iron and many other nutrients. They make a great addition to soups, salads and sandwiches (hummus, made from chickpeas, makes an excellent sandwich condiment). Dry, canned, frozen or fresh beans all work well. From the New York Times “Recipes for Health” section, here’s a recipe for a “Tuna and Bean Salad” that calls for cannellini beans.

Image: Andrew Scrivani for New York Times

…and may also promote a healthy digestive tract, reduce your risk of some types of cancer and help control diabetes and maintain healthy blood glucose levels, according to the American Dietetic Association. Beans are jam-packed with protein, fiber, calcium, iron and many other nutrients. They make a great addition to soups, salads and sandwiches (hummus, made from chickpeas, makes an excellent sandwich condiment). Dry, canned, frozen or fresh beans all work well. From the New York Times “Recipes for Health” section, here’s a recipe for a “Tuna and Bean Salad” that calls for cannellini beans.

Image: Andrew Scrivani for New York Times

Rotisserie Chicken Dinner

A rotisserie chicken, brought home from your local supermarket or warehouse store, can be a great foundation for a quick & healthy meal. The most basic rotisserie chicken dinner involves simply slicing up the chicken and serving it with a side salad and any vegetable or starch. One variation might include a side salad of bagged spinach leaves and sliced tomato, lightly dressed with extra virgin olive oil and balsamic vinegar; and oven-roasted red potatoes, like these, from MarthaStewart.com.

For a completely different take on the rotisserie chicken dinner, try these "Pulled BBQ Chicken Sandwiches" from the Food Network's Ellie Krieger.

A rotisserie chicken, brought home from your local supermarket or warehouse store, can be a great foundation for a quick & healthy meal. The most basic rotisserie chicken dinner involves simply slicing up the chicken and serving it with a side salad and any vegetable or starch. One variation might include a side salad of bagged spinach leaves and sliced tomato, lightly dressed with extra virgin olive oil and balsamic vinegar; and oven-roasted red potatoes, like these, from MarthaStewart.com.

For a completely different take on the rotisserie chicken dinner, try these "Pulled BBQ Chicken Sandwiches" from the Food Network's Ellie Krieger.

Easy whole fish recipe: Red Snapper en Papillote

I recently wrote a post about using eating out as an opportunity to eat fish (see March 9 post). While it is a great idea, I still want you to know that preparing fish at home does not have to be difficult or scary. Many people don't eat enough fish because they are too intimidated by it to prepare at home. I can say from personal experience that this recipe, from the Food Network's Alton Brown, for whole red snapper, prepared en papillote, is as easy to make as it is delicious. "En papillote" means that the fish is baked in a parchment paper pouch. This dish is equally nutritious and flavorful.

Some tips:
• Have your fishmonger/fish department clean, gut & scale the fish for you
• Use whole wheat couscous
• Don't be afraid of omitting or substituting ingredients (I didn't have fresh oregano on hand, so I used dried oregano)
• Use a white wine that you have on hand/would enjoy drinking
• Make sure you have enough parchment paper and...
• ALWAYS read completely any recipe before you begin cooking!

I recently wrote a post about using eating out as an opportunity to eat fish (see March 9 post). While it is a great idea, I still want you to know that preparing fish at home does not have to be difficult or scary. Many people don't eat enough fish because they are too intimidated by it to prepare at home. I can say from personal experience that this recipe, from the Food Network's Alton Brown, for whole red snapper, prepared en papillote, is as easy to make as it is delicious. "En papillote" means that the fish is baked in a parchment paper pouch. This dish is equally nutritious and flavorful.

Some tips:
• Have your fishmonger/fish department clean, gut & scale the fish for you
• Use whole wheat couscous
• Don't be afraid of omitting or substituting ingredients (I didn't have fresh oregano on hand, so I used dried oregano)
• Use a white wine that you have on hand/would enjoy drinking
• Make sure you have enough parchment paper and...
• ALWAYS read completely any recipe before you begin cooking!

Berry Simple Breakfast Smoothie

Don't skip breakfast. For a quick, healthy start to your morning try an easy-to-prepare fruit and yogurt smoothie, like this one from Food Network and EatingWell.com, which provides 2 fruit servings and 4 grams of fiber. Tip: It's just as delicious without the sugar!

"Wake-Up Smoothie" - FoodNetwork.com

Don't skip breakfast. For a quick, healthy start to your morning try an easy-to-prepare fruit and yogurt smoothie, like this one from Food Network and EatingWell.com, which provides 2 fruit servings and 4 grams of fiber. Tip: It's just as delicious without the sugar!

"Wake-Up Smoothie" - FoodNetwork.com