Oh How I Love The Smell Of The Warm Nuts That The Street Venders Sell In Winter
Pantry & Freezer Staples
How long do pantry and freezer staples last? Staple items are known for their long shelf life, but they don’t stay fresh forever! Use this handy list to determine how long you should keep them on hand.
Freezer
Hamburger & Stew Meats: Shelf Life: 1 to 2 Days Storage: 3 to 4 Months
Ground Turkey, Veal, Pork, Lamb: Shelf Life: 1 to 2 Days Storage: 3 to 4 Months
Bacon: Shelf Life: 7 Days Storage: 1 Month
Sausage (Raw From Pork, Beef, Chicken or Turkey): Shelf Life: 1 to 2 Days Storage: 1 to 2 Months
Fresh Steaks: Shelf Life: 3 to 5 Days Storage: 6 to 12 Months
Fresh Roasts: Shelf Life: 3 to 5 Days Storage: 4 to 12 Months
Chicken or Turkey (Whole): Shelf Life: 1 to 2 Days Storage: 1 Year
Chicken or Turkey (Cut Up): Shelf Life: 1 to 2 Days Storage: 9 Months
Lean Fish: Shelf Life: 1 to 2 Days Storage: 6 Months
Fatty Fish: Shelf Life: 1 to 2 Days Storage: 2 to 3 Months
Fresh Shrimp, Scallops, Crawfish, Squid: Shelf Life: 1 to 2 Days Storage 3 to 6 Months
Pantry
Baking Powder: Shelf Life: 18 Months Storage: Keep In Dry Place In Airtight Container
Beans (Dried & Uncooked): Shelf Life: 1 Year Storage: Store In Cool & Dry Place
Chocolate (Semisweet & Unsweetened): Shelf Life: 18 Months Storage: Keep In Cool Place
Cocoa: Shelf Life: 1 Year Storage: Keep In Cool Place
Cornstarch: Shelf Life: 18 Months Storage: Store In Airtight Container
Flour (White or Whole Wheat): Shelf Life: 6 to 8 Months Storage: Store In Airtight Container or Freeze To Extend Shelf Life
Nuts (In Shell & Unopened): Shelf Life: 4 Months Storage: Freeze to Extend Shelf Life
Spices & Herbs (Ground): Shelf Life: 6 Months Storage: Store in Airtight Containers In Dry Areas Away From Sunlight & Heat. Before Using, Check Aroma – If Faint Replace.
Sugar (Brown): Shelf Life: 4 Months Storage: Store in Airtight Container
Sugar (Confectioners’): Shelf Life: 18 Months Storage: Store in Airtight Container
Sugar (Granulated): Shelf Life: 2 Years Storage: Store in Airtight Container
Vinegar (Unopened): Shelf Life: 2 Years
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2016 All Rights Reserved
Paleo Diet
The Paleo Diet (short for Paleolithic) is fashioned around the eating habits and available foods of our hunter-gatherer ancestors. These ancestors had to nourish themselves with the meat, fish, fruits, vegetables, nuts, and fats available to them in nature. With the benefit of large supermarkets, it’s easy today to mimic these foods in wider variety. Specific recommendations for eating Paleo will vary; however, the main ideas are the same: Reduce the risk of debilitating diseases and optimize health by eating whole, fresh, unprocessed foods and avoid foods that were not available prior to the advent of modern agriculture.
Research studies looking at the Paleo Diet have noted that eating a Paleo Diet for a short term improved the glucose control and lipid profiles in people with type 2 diabetes, compared to eating a diet containing low-fat dairy, moderate salt intake, whole grains, and legumes. Additional research indicates similar results may be possible in people without type 2 diabetes as well. The Paleo diet may result in higher levels of satiety (fullness) throughout the day when compared with a low-fat, low-calorie diet.
Paleo Do’s
Eat plenty of non-starchy vegetables and fruits.
Make fresh meat, poultry, fish, and seafood your primary sources calories.
Avoid highly processed meats that contain preservatives, artificial flavors, and sugar, such as some sausages, bacon, deli meats, and smoked fish products.
Consume nuts and seeds.
Use coconut oil, grass-fed butter, olive oil, avocado oil, nut and seed oils, and animal fats, such as goose fat or duck fat, for cooking and eating.
Balance the intake of acid-producing foods (meats, fish, salt, and cheese) with base-producing foods (fruits and vegetables) for optimal health.
Use sea salt to season foods, but try to decrease sodium intake in general.
Paleo Don’ts
Consume highly processed packaged foods.
Get heavy handed with the salt shaker.
Eat grains of any kinds. Quinoa, bulgur, rice, wheat, bread, pasta, etc., are all out.
Consume sugar (including honey and maple syrup), sweets, candy, or desserts.
Use artificial sweeteners, such as monk fruit extract, stevia, NutraSweet or Equal (aspartame), Splenda (sucralose), or sugar alcohols, such as xylitol, sorbitol, or maltitol.
Eat legumes, beans, peas, lentils, or soy, or foods make from soybeans.
Use canola or soybean oils or consume hydrogenated oils (trans fats).
Consume dairy, with the exception of fermented dairy or raw milk cheese on occasion.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2016 All Rights Reserved
Less Stress Holidays
Holiday time is a wonderful time of year, but let’s face it, there is plenty of stress that comes with it. During the holidays, it’s better to keep things as simple as possible.
Appetizers & Hors D’Oeuvres: Keep it simple. Serve a simple, but beautiful cheese platter. Add bowls of dried fruit and nuts, as they’re always very festive. I like to set up a small snack table set with bowls of olives, savory popcorn, and Marcona almonds. I also like to serve a crudité platter for guests who may not want to eat rich foods or are perhaps trying to eat a bit healthier around the holidays.
Plan Your Menu: If you’re having a sit-down dinner, try to make a menu that can be prepared somewhat in advance. Some great options might be a beef Bourguignon, braised short ribs, coq au vin or any other main dish that can be made the day before. I am a big proponent of choosing things to cook that can be prepped ahead of time. I like to start off a dinner party with a nice salad that incorporates some seasonal ingredients like pomegranates, pears, citrus or candied nuts. A winter squash soup is also a nice way to begin a meal. Dessert can be a simple winter fruit crisp or a spice cake served with ice cream.
Get A Head Count: When it comes to a holiday meal, any time of year, depending on the number of guests, a simple yet broad menu works best. For buffet holiday parties with over a dozen people, you might want to offer a couple of different entrees. Add a vegetable and perhaps roasted potatoes or roasted root vegetables. Offering a nice crisp green salad always rounds out the menu as well. Add some delicious small rolls or a sliced baguette and you’re good to go.
Serving A Nice Beverage: Then there are the beverages. Having a festive specialty drink is always welcomed by your guests. If you’re mixing the drinks yourself, keep it simple. Please don’t spend all of your time being a bartender at your own party. That’s no fun! You could mix a nice holiday punch bowl with an adult kick ahead of time. A splash of pomegranate liqueur or elderflower liqueur is a nice addition to prosecco or champagne. A white Christmas cosmo (made with white cranberry juice) is a holiday favorite. Make it in advance and when you’re ready to serve just shake with ice and serve.
Make In Advance: Many things can be done days before the party. Shopping for non-perishable foods like spices, flour, sugar can all be purchased many days before your party. You can also make your holiday cookie dough or pie crusts in advance. All you need to do is to make sure you freeze them until you’re ready to use them.
Keep Calm & Have Fun: The most important thing is to keep calm and have fun. A holiday party of any kind should be a time of joy for everyone, even the host. If you find yourself working way too hard to throw and plan a party then ask friends or family members for help. Perhaps a few good friends could bring a dish or two to help ease the stress on your kitchen. The goal is to have a good time with family and friends.
Happy Holidays From Tiny New York Kitchen!
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2015 All Rights Reserved
Bartlett Pears
Bartlett pears are the only pears that change color when they’re ripe. Eat them out of hand like an apple, slice them onto a salad, or present on a platter with cheese & nuts. Poach them in fruit juice, or bake them into tarts, quick breads, or muffins.
In 17th century England, a schoolmaster named John Stair sold some pear tree cuttings to a grower named Williams, who quite narcissistically named the variety after himself. The Williams Pear became a staple variety, and when brought to the New World at the end of the 18th century, one Enoch Bartlett of Massachusetts planted it on his farm. Mr. Bartlett named it after himself and, from then on, throughout the United States, the Williams Pear became known as the Bartlett Pear.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2015 All Rights Reserved
How To Eat More Protein On A Meat-Free Diet
If you’re new to a meat-free diet or you struggle with ways to get the protein you need here are some important tips that may help you. It really isn’t as hard as you might think.
Snack on protein rich munchies and skip the carbs. Eat roasted chickpeas, edamame, roasted peanuts, or raw nuts. Keep away from heavily salted nuts.
If you’re looking for a frozen treat then purée coconut milk, almond butter, cashew butter, honey, and cocoa powder. Freeze in an ice cream maker for a protein rich frozen treat.
Make an easy cream sauce by whisking cashew butter with vegetable stock, garlic, and minced parsley. Toss with cooked pasta.
Crumble tempeh (fermented soybean protein) into pasta sauce or soups, or wherever you might use hamburger meat.
Purée cooked black beans and add to brownies. For blondies or light colored muffins or cakes, use cooked, puréed chickpeas.
Sprout sunflower seeds and add them to salads. Just soak raw seeds overnight in water to cover. Drain and let sprout for 24 to 48 hours.
Add ground flaxseeds to muffins, waffles, breads, or cookies for a protein boast and added omega 3 fats.
Make a protein packed pudding. Purée silken tofu with cocoa powder, honey, and vanilla extract.
Use hemp or rice protein powder instead of flour to make waffles, pancakes, and baked goods. Instead of eggs, use flax as a binder.
Lentils are awesome! Eat lentils more often. They are fast cooking and easy to use. Add to soups, toss in salads, and stir in cooked rice.
Spread sandwiches and wraps with hummus instead of mayonnaise. I do this all the time. Purée hummus with roasted red peppers or chipotle peppers for an added zing.
If you can tolerate gluten, seitan (wheat protein) is a great substitute for sliced deli meat. Use it in wraps or sandwiches for an easy lunch.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen
Gluten-Free Baking
Baking can be tricky when you throw gluten-free into the mix, even the most skilled cooks can be challenged. Here are some tips that can make Gluten-Free Baking less challenging.
Gluten-Free flour mixes can generally replace wheat flour cup for cup. Nut and bean flours may need extra experimentation to find the exact amounts to use.
Consider using smaller pans when baking gluten-free. It’s easier to get the center cooked without the edges burning as can happen with larger pans.
Keep a close watch on baking times. Some gluten-free recipes may take longer to bake than their wheat-containing counterparts.
To help gluten-free recipes taste their best, consider boosting flavor with extra nuts, herbs, spices, and flavor extracts such as vanilla and almond.
If converting a recipe to gluten-free, increase the egg amount by one extra egg to help ingredients bind together.
Gluten-free flours can be dry. You may need to increase a recipe’s liquids.
Xanthan gum keeps gluten-free baked goods moister and less prone to crumbling. Add 1/4 to 1/2 teaspoon xanthan gum for each cup of gluten-free flour.
"Work With What You Got!"
© Victoria Hart Glavin Tiny New York Kitchen
Thanksgiving Emergency Strategies
Help, help, I have extra guests coming! My gravy doesn’t look right! What to do? These are some holiday entertaining questions that I have been asked over the years. Whether this is the first time you’ve hosted Thanksgiving dinner or your 20th time there are always things that seem to come up that feel like emergencies. From lumpy gravy to unexpected guests the pressure can just be too great at times. Not to worry, these are some good strategies that have helped me cope and make everything run smoothly.
Dear Victoria: “My turkey is still a bit frozen and my dinner is in a few hours. What should I do?”
Put that bird into a large pot and run tepid water over it for at least an hour. You can butterfly the turkey so that it cooks faster which should take about an hour and a half at 400 degrees. You can then roast it or grill it. In the future you may want to consider purchasing a fresh turkey and not a frozen one.
Dear Victoria:” I called everyone to the table and started carving the turkey to find that parts of it are still raw or undercooked. How embarrassing! What should I do?”
This situation has happened to most of us at one time or another. Don’t skip a beat and just carry on carving off any parts that are cooked, serve those and put the remaining pieces back in the pan, cover with foil, and cook until done. Most likely the breast meat will be done. Your guests can get a bit of turkey along with your delicious sides while waiting for the rest of the turkey to come out of the oven. In the future you may want to consider carving the turkey first and then cooking it.
Dear Victoria: “I always seem to overcook the turkey. I just don’t know how I keep doing this. Please help!”
For the immediate remedy I suggest you have LOTS of gravy on the table to pour over those dried out pieces of turkey. In the future make sure to invest in a meat thermometer. Insert the thermometer into your cooked turkey through the thickest part of the breast until it hits the breastbone. Remove the turkey from the oven when it reads 160 degrees. Let your turkey rest for about 30 minutes before carving.
Dear Victoria: “I have a small kitchen and don’t have much room in my oven to cook everything. How am I going to get everything done?”
Tiny New York Kitchen knows this situation all too well! First of all there are plenty of things that you can get cooked in advance. Check your menu and see what you can prepare before needing to place your turkey in the oven. If you have an outdoor grill, then by all means grill your bird. Hey, you can play it off as the “hip thing to do.” Let your side dishes cook in the oven while your turkey is grilling out there in the fresh November air!
Dear Victoria: “I made stuffing and it is pretty soggy. How can I make it un-soggy?”
This is a super easy one. Scoop it out of the turkey and/or the baking dish and spread it out on a baking sheet. Place it in the oven and bake it at 350 degrees until it is how you want it. Scoop it back into the serving dish and serve. No one will be the wiser.
Dear Victoria: “Before I call my guests to the table the food starts to get cold. How can I avoid this?”
Cover serving dishes with lids or foil to keep them warm. If a dish actually gets really cold, that is supposed to be hot, then just put it back in the oven for a little bit. Don’t be too concerned, however, as most Thanksgiving dishes are perfectly fine at room temperature.
Dear Victoria: “My side dishes aren’t browned on top? They just don’t look that appetizing. What should I do?”
If a dish is fully cooked, but doesn’t have that delicious looking brown surface (Potatoes, Vegetables, Stuffing, etc.) then simply put them under a hot broiler at least 4 inches away from the heating element. You may want to turn them as needed until browned on top. MAKE SURE that you watch them carefully. You really don’t want them to go from pasty to burned up! Always put the food too far from the broiler rather than too close. If you follow these instructions then you will get a nice browned crust on top of your dishes.
Dear Victoria: “My gravy looks way too lumpy. I can’t serve lumpy gravy! How do I fix it?”
Not to worry. You will just need to put some hard work into it with a good whisk. Whisk those lumps out. It may take a bit of time, but it can be done. If you have really stubborn lumps add just a bit of hot liquid to coax them out while you whisk. If you STILL can’t get them out take a medium weave strainer and set it over a bowl. Pour the grave in and stir. Smooth gravy will flow through the strainer and the lumps will stay behind. For the future make sure you whisk the flour or cornstarch constantly while you are adding the broth or turkey juices to keep lumps from forming.
Dear Victoria: “Help, my gravy is just way to thick. It looks like brown jelly. How do I thin it out?”
This one is super easy. Drizzle in a bit of hot broth or hot water while whisking and then heat up your gravy until it’s piping hot.
Dear Victoria: “My gravy is too thin. It looks watery. I’m horrified. Is there a good solution to this hot mess?”
This problem is just a bit trickier. Brown 1 tablespoon for every cup of gravy by stirring it in a dry frying pan over a medium heat until it turns a nice deep golden brown. Have your gravy in a wide pan on the stove over a medium high heat. Whisk the browned flour into your gravy and cook. Make sure to whisk constantly until your gravy thickens. This should do the trick.
Dear Victoria: “The top of my pumpkin pie is all cracked and looks horrible. What happened? How can I serve a cracked pumpkin pie?”
Your pumpkin pie was over baked which is why it is cracked on top. Not a soul needs to know, however, if you dollop on whipped cream and carry it to the table like the prize pie it is! Sometimes cooking is like acting. If you flub a line you just carry on like that is how it is supposed to be.
Dear Victoria: “My sister called and asked if she could bring extra guests. My goodness, what am I going to do? Dinner is in an hour!”
I’ve certainly encountered this situation plenty throughout my dinner party throwing life. I’ve always kept an open door policy because I figure that not everyone has a place to go on the holidays, which can be very sad and lonely. The good news is that most of us make way too much food for Thanksgiving. Having unexpected guests can impact a meal however. First of all, forget any leftovers that you were counting on. Make more mashed potatoes, rice or pasta. These items take 30 minutes or less to make. Slice the turkey thin. Make a quick soup by combining chicken broth, pureed cooked vegetable(s), fresh herbs, salt and pepper. As soon as you get the call immediately put bowls of nuts and snacks out before dinner.
Dear Victoria: “I have quite a large group coming for dinner and I don’t have enough room at the table. What do I do?”
You can set up dinner buffet style or you can set up multiple tables as auxiliary eating areas. Living room coffee tables and game and/or card tables work. You can let everyone sit where they want or you can seat people by age or alphabetically or however you decide to seat people. Thanksgiving is about spending time with friends and family. People will have fun no matter where they are sitting. Relax and enjoy yourself.
Constitution Week – Foods of Our Forefathers Part IV
The longer winters in New England produced a diet somewhat different from that in Virginia. Not as many varieties of fruits and vegetables grew as in the South, and emphasis was put on those which would store well or which could be converted to something stable through drying, salting, or pickling. The staple grain in the early days was rye, in addition to the new grain, Indian corn. A common bread was called “Rye’ n Injun,” and was baked from a yeast dough of rye, cornmeal, and molasses. Wheat did not grow well in the harsh climate, and the small amount of wheat flour available was used “for best,” as was the refined sugar.
Sweet potatoes and other root vegetables and cabbages were major items on the menu. All cooking was done in cavernous fireplaces, either in kettles or on spits. The cooking range, although invented by Count Rumford in the late 1700’s, didn’t become popular until the Civil War era. The New England boiled dinner of corned beef, potatoes, cabbage and whatever else was available, was a natural outgrowth of fireplace cooking. Beans baked in a pot set in the coals also fit the New England style of cooking and the available found supply.
Although mutton had been the main meat supply in England, pigs were more attractive than sheep in the new land. For one thing, sheep usually had only one lamb at a time, while a litter of pigs a dozen strong was not uncommon. Also, pigs could forage for themselves at an earlier age than sheep, and thrived on the vegetation in forest and field.
Cattle were kept largely for milk and cheese, and although they were scarce at first, they reproduced prolifically in the Northeast. In fact, the Reverend John Cotton once remarked “milk and ministers were the only things cheap in New England.”
In other parts of the country, settlers found more new foods and used them in new ways. In Louisiana, for example, French settlers adapted their old world recipes to accommodate such new foods as tomatoes, okra, crayfish, red snapper, catfish and, of course, corn. The climate was amenable to growing fruits and vegetables year ‘round, making a varied diet easy to get – even if it didn’t taste like home.
In the Charleston and Savannah areas, rice cultivation began very early, in 1694, and soon became a major business. Much of the rice was exported. Oranges were also grown in the Charleston area.
In the Southwest, the Spanish had developed a cuisine all their own, as they moved north from Mexico and Latin America. New varieties of beans, plus the ever-present corn, were cooked with traditional Spanish spices plus something unknown in Spain – hot peppers. With the continual warm weather were also possible, at least where water was available, and there was little emphasis on preservation. In the more arid areas, however, variety was as limited as during winter in New England. Beans, corn and squash were the order of the day.
As time went on, Americans moved west, and the frontiersmen had an entirely new set of problems to meet. Trappers and explorers traveled light, and that usually meant living primarily off the land. Many subsisted almost exclusively on meat, killing bear, venison and small game as they went. One of Pierre LeSeur’s men wrote in his journal of consuming about 10 pounds of buffalo meat each day, plus four bowls of broth. While buffalo meat apparently took some getting used to, this particular explorer wrote that “it made us quite fat, and none was sick.”
One “recipe” called for bear steak fried in tallow and covered with whisky – meat and drink in one meal! Pemmican, made from dried meat, fat and berries ground together, was travelling food. Beef and buffalo cut into strips and dried in the sun was called “jerky,” and kept well, even though it was tough chewing!
Bread was almost unknown, but occasionally a hardtack or ship biscuit could be obtained at a trading post.
The frontiersmen, including migrating settlers, also found the edible wild plants to be helpful sources of nutrients missing from the dried and salted staples. These included such things as dandelions, polk sprouts, sassafras, grapes and various nuts and berries. When they found a place to stay for a season, corn could be planted by simply making a hole with a pointed stick or ax, dropping several kernels into the rich soil – and a crop would grow; plowing simply wasn’t necessary.
To Be Continued…
Healthy & Whole Foods
Many Americans have been struggling with weight issues for years. People may lose a few pounds by trying various diets, but only to gain a few extra pounds when resuming old eating patterns. As we get older we find that losing weight becomes much more difficult with our metabolisms slowing substantially. Being overweight brings on serious health risks such as diabetes, cancer and heart disease. It is important for us to make a real connection between what we eat and our overall health. Here are some eating tips that typically make a difference in weight loss and, of course, incorporating exercise into your daily routine helps significantly.
Breakfast
Eat a healthy breakfast every day. A healthy breakfast is one that consists of
Protein, fruit and whole grains. Avoid processed foods. Eating breakfast helps
prevent overeating later in the day. Try eating an egg sandwich with a piece of fruit or whole grain cereal with low fat or skim milk and a banana.
Water
Drink more water. Most of us don’t drink enough water. Substitute water for sodas, juices, alcoholic drinks and even diet sodas. Substitute water for those high calorie drinks and you will begin to see the pounds melt away. I like to drink sparkling water when I crave a soda.
Fish
Fish is great for giving you those good omega-3 fatty acids that we all need and
is lower in calories. Stay away from eating processed meats like hot dogs and sausages. Eat fish two to three times per week and eat red meat once a week at most.
Whole Grains
Whole grains are chock full of vitamins, minerals and high in fiber. Eat whole wheat bread, whole wheat pasta and brown rice. Stay away from refined grains such as white bread and white pasta.
Fruits & Vegetables
We need our fruits and vegetables. They are antioxidant rich foods that help in weight loss. Fresh produce contains water so we feel full and satisfied longer. Berries are great antioxidants.
Dairy
Including low-fat dairy food into our diets is important. These foods are rich in calcium and vitamin D. Many of us are deficient in obtaining these bone building vitamins.
“Diet” Foods
Just because the label says “diet” or “low-fat” or “fat-free” doesn’t mean that they are healthy for us or will promote weight loss. These foods are typically loaded with sugar and are highly processed which means empty calories. It would be better to eat a hand-full of nuts than to turn to these impostors.
Home Cooking
As you know I am big on cooking at home. I rarely use processed foods and would rather cook my own meals. It takes time, money and energy, but in the end it’s worth it. When we eat out in restaurants we truly don’t know how our food is cooked. Chefs tend to put butter on “everything” and that’s why the meals taste good. Also, we tend to eat much larger portions when we go out for dinner. For certain stay away from fast food restaurants.
Portion Sizes
I am a visual person. It sounds ridiculous but the serving size for fruits and vegetables should be fist size. Look at your fist and get a visual of what a fruit/veggie serving size should be. A serving size of meat should be the size of a deck of cards and a serving size of fish should be the size of a checkbook. Eat smaller meals!
Slow Down
Eat slower. We should spend 30 minutes eating a meal. Eat at the table sitting down.
Food Labels
Read those food labels for calories and other nutrients. Scan the food labels for how many grams of sugar an item has. Just because a food item my say it is low in fat it just may have a high amount of sugar.
Snacking
Snacking twice a day on healthy snacks helps from overeating later in the day. Healthy snacks are items such as fruit, carrots or a handful of nuts (not sugar coated candy type nuts). Don’t forget that water!
Gum
Believe it or not chewing gum can help keep that weight off. I like to nibble so when I get the urge to nibble I will pop a couple pieces of gum in my mouth.
Sleep
Sleep at least 7 hours per night.
Exercise
Join a gym and go at least 3 times a week. If you can’t make it to a gym then walk. Go for a walk after lunch or after dinner for 45 minutes to an hour. Incorporate lifting some free weights into your routine.
Foods To Avoid
Butter
Ice Cream
Chips
Crackers
Instant Oatmeal
Fish Sticks
Sugary Cereal
White Pasta
Cereal Bars
Candy Bars
Fried Chicken
Regular Pretzels
Potato Chips
White Bread
White Potatoes
Prepared Salad Dressings
White Rice
Cookies
Foods To Eat
Olive Oil
Greek Yogurt
Nuts
Seeds
Steel Cut Oats
Broiled Salmon
High Fiber Cereal
Whole Wheat Pasta
Blueberries
Piece of Dark Chocolate
Grilled/Roasted Chicken
Whole Wheat Pretzels
Unbuttered Popcorn
Whole Wheat Bread
Sweet Potatoes
Oil & Vinegar Salad Dressing
Brown Rice
Figs
