Figs are truly fantastic! Dried figs are available all year round and many markets offer luxuriously sweet fresh figs throughout the year as well. Figs are a healthy and portable snack that is packed with nutrition.
Figs are rich in potassium, which helps control blood pressure. They also provide calcium, magnesium, iron, and copper. Because they’re rich in fiber, figs support digestive health and may be helpful for managing a healthy weight. Figs are among the most alkaline foods and help balance the body’s pH.
Fresh figs are highly perishable, so they should be eaten a day or two after you purchase them. Look for figs that have a rich, deep color and are plump and tender, but not mushy. Wash them under cool water and remove the stem. Add fresh or dried figs to oatmeal, salads, cheese, and baked goods.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2017 All Rights Reserved
Dark Leafy Greens Give You More Nutritional Bang For Your Buck. Add More Greens To Your Diet And Most Likely You’ll Feel Much Better.
Add Cooked Greens To Frittatas, Breakfast Tacos And Poached Eggs.
Stir Greens Into Soups And Stews During The Last Few Minutes Of Cooking.
Start Your Day With A Smoothie Packed With Kale.
Add Greens To Grain dishes Or Serve Grains Over A Bed Of Steamed Chard.
Add Sautéed Greens To Cooked Whole Wheat Pasta Or Stir Into Pasta Sauces.
Make Sure To Wash Dark Leafy Greens In A Sink Full Of Water To Remove Dirt And Sand. Dry Well.
Store Your Greens In A Bag Along With A Paper Towel In The Crisping Drawer Of Your Refrigerator, Or Quickly Blanch And Freeze Greens To Use For Quick Sides And Easy Meal Prep Later.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2017 All Rights Reserved
It’s January and many of us are working towards our health goals. Choosing foods that give us energy are important in keeping on track. Some foods that boost energy levels include cashews, chicken, salmon, and beans.
Cashews
Cashews are high in magnesium and help to convert sugar into energy. Magnesium deficiency can lead to low energy levels and nuts that are high in magnesium, including cashews; can provide that mid-afternoon jolt some people are seeking. Cashews are high in calories, so it’s best for those looking to shed pounds or maintain a healthy weight to adhere to serving suggestion guidelines.
Skinless Chicken
Alertness tends to increase when the brain produces the neurotransmitter dopamine and the hormone norepinephrine. Skinless chicken contains an amino acid known as tyrosine that helps in the production of both dopamine and norepinephrine. If skinless chicken is not available, other foods that may provide this same effect include fish, lean beef, and eggs. In addition, lean meats like skinless chicken contain enough vitamin B to help ease insomnia.
Salmon
Omega-3 fatty acids can help the body fight inflammation, which has been linked to a host of ailments, including chronic fatigue. Salmon is also high in protein, which can eliminate the mid-to-late afternoon hunger pangs that can derail healthy diets and contribute to weight gain.
Beans
Beans are loaded with fiber, and that’s a great thing for energy levels. Like magnesium, which can also be found in beans, fiber takes a while to digest, extending the energy-boosting properties of foods loaded with fiber. In spite of the growing movement to eat and live healthier, many still do not include enough fiber in their diets. Eating beans is a great place to start getting that much needed fiber.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2017 All Rights Reserved
Generally animal products are higher in fat than plant foods, but it’s not necessary to cut out all meat and dairy products to keep your fat intake reasonable. Low-fat dairy foods, lean and well trimmed meat, and skinless poultry provide the same amounts of vitamins and minerals as their fattier counterparts. Skinless poultry, fish, dry beans, and split peas are the “slimmest” foods in this category. By removing the skin from poultry, you reduce the fat by almost one half. Most seafood is low in fat and also contains beneficial omega-3 oils, which have been linked to lowering blood cholesterol. Dry beans also provide the body with fiber, which is necessary for digestion.
You can enjoy red meat if you choose lean cuts and trim away all the visible fat (marbled fat cannot be trimmed away). Here are some good choices:
*Beef eye round, top round, tenderloin, top sirloin, flank steak, top loin, and ground beef. Choose ground sirloin; it’s 90 to 93 percent lean.
*Veal cutlets (from the leg) and loin chops.
*Pork tenderloin, boneless top loin roast, loin chops, and boneless sirloin chops.
*Lamb, boneless leg (shank portions), loin roast, loin chops, and leg cubes for kabobs.
Here are some suggestions to make trimming excess fat from your diet easier:
*Choose lean cuts of meat and trim off all the visible fat before cooking. Remove skin from poultry before or after cooking.
*Broil meat on a rack so the fat can drop away.
*Substitute ground chicken or ground turkey for ground beef. Look for ground turkey breast or chicken breast; otherwise, it may contain skin and therefore have as much fat as ground beef.
*Substitute protein-packed dried legumes, like beans and lentils, for meat in casseroles.
*Chill soups and stews overnight so you can remove all the hardened fat from the surface.
*Be skimpy with fat. Use nonstick pans and nonstick cooking spray, or sauté in a small amount of broth or water. Don’t just pour oil into a skillet; it’s easy to add too much. Measure or use a pastry brush to coat pans with a thin layer of oil. When baking, coat pans with a spritz of nonstick cooking spray instead of oils or fats. Kitchenware shops carry oil sprayers you can fill with your favorite oil.
*Experiment with low fat or skim milk, low fat sour cream and cheese, and nonfat yogurt. They provide the same amounts of calcium and protein as the whole milk varieties, but with less fat or none at all.
*When making dips, substitute nonfat plain yogurt for sour cream.
*Use fresh herbs and zesty seasonings literally.
*Choose angel food cake instead of pound cake, especially when making cake-based desserts like trifle.
*To reduce fat and cholesterol, you can substitute 2 egg whites for 1 whole egg in recipes, but don’t substitute egg whites for all the whole eggs when baking. The dessert will have better texture and flavor if you retain a cold or two.
*Replace sour cream with buttermilk or yogurt in recipes for baked goods.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2017 All Rights Reserved
A sandwich doesn’t have to be full of fat and calories. Replace high-fat mayonnaise with one of the reduced-fat varieties. You may want to stir in some chopped fresh herbs into reduced-fat mayonnaise for a flavor boost. You may also want to hold the mayo and spread your bread with mustard, as mustard is naturally low fat. You may also want to try a spread of non-fat yogurt mixed with a bit of mustard. Chutney, delicious by itself or when blended with mayonnaise or mustard, adds a sweet and spicy dimension to a sandwich.
Many lunch meats are high in sodium and calories. Look for alternatives such as grilled vegetables or skinless chicken breast, roasted turkey breast, or shrimp in a low-fat dressing. Another good alternative is water-packed tuna.
Cheese is a high-fat sandwich ingredient that should be eaten in moderation. Choose lighter cheeses such as Swiss or low-fat cheese.
Rather than ordering your sandwich at the deli counter, take a stroll by the salad bar. There are many candidates for a great sandwich just waiting to be piled onto bread (or into a pita) and drizzled with low-fat dressing.
A few healthy choice ingredients are: artichoke hearts, roasted peppers, pepperoncini, sprouts, shredded carrots, asparagus, sliced tomatoes, and tofu.
"Work With What You Got!"
© Victoria Hart Glavin Tiny New York Kitchen
Picked up these Witch Finger Grapes yesterday. They really are nice a sweet.
