A little more protein and a little less sugar really do add up to living a healthier lifestyle. Here are nine easy hacks to keep you on track.
Skip the butter and sour cream. Salsa is your baked potato’s new best friend.
Peanut butter powder will flavor smoothies without the fat.
Move over mayonnaise. Greek yogurt can take its place in salads and on sandwiches.
Waffle and pancake upgrade: Use warm applesauce or sautéed fruit instead of syrup.
Add a slice of tomato, pepper strips, or shredded spinach to grilled cheese sandwiches.
Add cannellini or butter beans to smoothies for a thick, creamy texture and add protein and fiber.
Use bone broth instead of regular chicken broth for added protein.
Fill your plate with vegetables swap-outs like cauliflower rice or zucchini noodles.
Instead of steaming or boiling, try roasting vegetables. The caramelized flavor is hearty and satisfying.
“Work With What You Got!”
©Tiny New York Kitchen © 2018 All Rights Reserved
Let’s face it; most of us eat way too much salt. A high-sodium diet can increase risk of high blood pressure (hypertension), which can lead to cardiovascular and kidney disease. The Dietary Guidelines for Americans recommend limiting sodium intake to less than 2,300 mg per day, which is about 1 teaspoon of salt. The good news is that reducing the amount of salt you use will retrain your taste buds to sense other flavors. You won’t even miss it.
Bland food is such a bore, but how can we keep sodium in check without sacrificing flavor?
Here are some suggestions to reduce salt in your diet:
Remove the salt shaker from the table when you eat.
Limit process foods, including cured, pickled, salted, or brined products.
Focus on fresh or frozen fruits and vegetables without sauces or seasonings.
When choosing canned options, look for “no salt added” or “low sodium.”
Cook at home so you have control over how much salt you add.
Flavored vinegar, onions, garlic, and citrus also add tons of flavor without the sodium.
Herbs and spices are the key to flavor. Add dried varieties during cooking and fresh herbs at the end of cooking or when plating a dish. Thyme, mint, lemongrass, dill, basil, oregano, chives, and parsley are great herbs to use. Spices like pepper, ginger, chili powder, and cinnamon are excellent spices to flavor your food.
“Work With What You Got!”
©Tiny New York Kitchen © 2018 All Rights Reserved
Going out for dinner on Valentine’s Day is a risky affair. Even the best restaurants can have “overload difficulties” on such a busy night where couples have expectations of restaurant perfection. A better way to manage expectations is to take control of them yourself. Food is a language of love. You know what you like and what your loved one likes. No need to worry about cheesy love songs or a perfumed soaked lady sitting next to you. Nothing says I love you more than taking the time to make a special meal for the person you love. Visit the local farmers’ market, butcher, or seafood shop to buy their favorite seasonal ingredients. Come up with a meal that celebrates love. Turn off the lights, fire up all the candles and put on your favorite music.
Keep it easy and made make it special. Plan out the meal from beginning to end to get organized and make sure you have a solid menu. If you’re not a seasoned cook make sure to keep it simple and I recommend not trying to make complicated dishes that you’ve never made before. Make it easy with three courses. Begin with a beautiful cheese plate. Embrace easy, big impact dishes. Start off with prosciutto-wrapped scallops finished with a squeeze of lemon. Warm things up with braised short ribs or steaks finished off with butter and herbs. Keep desserts simple, but sweet. Decorate bakery cakes with fresh fruit or edible flowers or warm up slices of pie and top with caramel sauce and a gourmet ice cream or try your hand at an easy dessert of chocolate pots de crème. Don’t forget that nice bottle of wine or champagne.
“Work With What You Got!”
©Tiny New York Kitchen © 2018 All Rights Reserved
The colder months are when a rainbow of fruits and vegetables reach their peak, from dark green kale to sunny citrus.
Jicama
Pronounced hee-cah-ma, this winter vegetable is crunchy and refreshing. Its mild flavor makes it perfect for salads, salsa, or as crudités for your favorite dip. Use a vegetable peeler to remove its tough skin. When chopping, pick the ones with taut skin and firm flesh.
Turnips
This phytonutrient-rich root vegetable becomes sweeter as you cook it, shedding any bitterness along the way. The greens are particularly good for you and make an easy side sautéed with some garlic in olive oil.
Beets
Putt off by the long cooking time for beets? Reach for conveniently precooked packages in the produce section, or enjoy them raw. Peel them and grate them into salads or smoothies.
Parsnips
Earthy, sweet parsnips are loaded with fiber and minerals like folate and potassium. Older parsnips can have a somewhat fibrous core, which you can cut out before cooking if you prefer a softer texture.
Red Cabbage
High In antioxidants, red cabbage is great for slaws, but unlock a whole new world of flavor by sautéing, roasting or even grilling it.
Citrus
This category of fruit is at its peak right now, so take full advantage. The beauty of citrus is that it can swing from sweet to savory. These fruits stay fresh for weeks in the fridge, so keep a variety on hand to brighten up breakfasts, lunches, and dinners. Lemons, limes, and grapefruit are easy-to-find mainstays, but don’t be afraid to experiment with blood oranges, key limes, Meyer lemons, kumquats, pomelos, and clementines.
Brussels Sprouts
Full of fiber and vitamins K and C, this once-maligned cruciferous vegetable (from the same family as cauliflower and cabbage) is way more versatile than you think. Try it raw, roasted, fried, steamed, or sautéed.
Kale
This leafy green has gone from tossed-aside garnish to hot trend to salad staple. Whether you choose the curly or lacinato type, kale is high in vitamins K, C, and A, as well as carotenoids like lutein to promote eye health.
“Work With What You Got!”
©Tiny New York Kitchen © 2018 All Rights Reserved
Kombucha (also known as tea mushroom or Manchurian mushroom) is a fermented, slightly sparkling black or green tea beverage that is usually lightly flavored with fruit, ginger, or herbs. Kombucha is commonly intended as a functional beverage for health benefits (although there is no real scientific evidence to support health benefit claims). Kombucha is produced by fermenting tea using a symbiotic culture of bacteria and yeast. Many people, myself included, drink kombucha as a source of probiotics, which is the “good bacteria” that are beneficial for digestion. Pregnant women and children under age 4 should not drink kombucha.
“Work With What You Got!”
©Tiny New York Kitchen © 2018 All Rights Reserved
Pumpkins range in size from small, creamy white specimens to giant orange globes. Ever so useful as autumnal décor, pumpkins are a versatile and vital source of healthy nutrition.
This festive fall fruit offers a rich source of vitamin C and potassium, both of which may be effective at lowering the risk of heart disease, as well as normalizing blood pressure. The brilliant orange hue of many pumpkin varieties is the result of an abundance of beta-carotene, an antioxidant that transforms into vitamin A in the body. This vitamin may have an effect on boosting the efficiency of immune systems, as well as helping to repair free radical damage to cells.
Pumpkin adds a fabulous, smooth, silky texture and unique flavor to risotto, soup, muffins, cakes, breads, stews, chili, pasta, shakes and so much more. Fresh pumpkin is delightfully delicious and contains an added bonus; pumpkin seeds! Also known as pepitas, roasted pumpkin seeds are lightly crunchy, little gems that are a potent source of zinc, which may be helpful in promoting prostate health.
Pumpkin seeds also offer a significant amount of magnesium, phosphorous, copper, iron, manganese, and omega-3 fatty acids, which may help relieve symptoms of high cholesterol, depression, high blood pressure, and arthritis.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2017 All Rights Reserved
Cool down this summer with healthy tips and tricks to stay hydrated.
Bubbles: Try a splash of 100 percent fruit juice in a sup of sparkling water. Remember to limit your juice intake to no more than 8 ounces per day. You can also mash up fruit such as raspberries or blueberries, and cover with sparkling water. You will have a colorful and fizzy treat that adults and kids will enjoy.
Iced Tea: There’s nothing like a glass of homemade iced tea in the summertime. Brew green or white tea, and then chill. Instead of sugar, add a bit of fresh squeezed citrus for a twist.
Coconut Water: Coconut water is a natural source of electrolytes and a great replenisher after a long day of sports and outdoor activities. Keep in mind that plain coconut water has 46 calories per cup.
Infused Water: Make your own infused water by using an infuser carafe. Fill the inner tube with sliced fruit and/or herbs, and then add water. Chill in the refrigerator. You’ll always have a wholesome, refreshing drink on hand.
Plan Ahead: Freeze a few bottles of water the night before you plan to spend a day outside.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2017 All Rights Reserved
Just a few fresh berries add color and nutrients to a salad, cocktail, or mocktail.
Stock up on fresh berries, wash and freeze them in a single layer on a sheet pan. Then transfer to a freezer bag for future smoothies and baked goods.
Add a handful of berries to a parfait, with yogurt for breakfast or ice cream for dessert.
Gently fold berries into muffin and pancake batter. Cook a big batch and freeze some for easy breakfasts later.
Make into a savory salsa and serve as a dip or over grilled chicken or wild-caught salmon.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2017 All Rights Reserved
I grew up in the Midwest where it was considered a mortal sin to waste food. The motto was “waste nothing and make the most of every ingredient.” Here are some ways for you and your family to make the most of ingredients that otherwise may make their way into the trash bin.
Stewed Fruit does double duty as a topping for pancakes, waffles and ice cream while giving you a serving of fruit. Get started with apples and dried fruits.
Super Stems. Don’t waste the nutrients in stems of greens like collards and kale, or vegetables like broccoli and cauliflower. Use them in longer cooking soups and stews.
Save The Soft. Baked desserts are a great way to use up slightly overripe fruit.
Use It, Don’t Lose It. When you by a special ingredient for a recipe, don’t waste what’s left. Get creative and add them to some of your favorite recipes.
Make Soup with leftovers. Vegetables, grains, and meats make wonderful soups. If you don’t have time to make soup right away, freeze the leftovers until you have a good cooking day. Don’t forget to label and date what you’re freezing for later.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2017 All Rights Reserved
Have school lunches hit a wall? It’s gets tedious for anyone to eat the same thing every day. It may be time to mix it up to keep your kids interested in eating healthy.
You may want to include dry roasted edamame or chickpeas for a salty, crunchy snack with some protein. Individually packed, pitted olives are also a nice alternative to potato chips.
Use cookie cutters to make sandwiches into fun shapes. This also works well for using on fruits and vegetables.
Pack leftovers from dinner the night before to make a great lunch. The bonus is that it’s super easy.
When you’re at the grocery store make sure to pick up some precut fruits and vegetables. This is a big timesaver.
Pack lunch in a bento box to make lunches look exciting and practice portion control.
Get them involved in shopping for and packing their own lunch.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2017 All Rights Reserved
