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My first couple of blogs had the same title, as I wanted to push the theme of my blog (and I had no idea what I was doing, but that is beside the point☺️). Eat. Drink. Be Healthy. Be Happy. Maybe another drink. Yup, 20 months later, that is still the theme. Especially with the Winter holidays blowing our way. Food becomes a major focus on the holidays, taking the challenge of eating and drinking healthfully, and being happy, to a whole other level. Let’s start with the happy😃. If you are not there already, it is time to inject more gratitude in your day to day life. Be grateful for all you are surrounded by — your family, friends, the beauty of nature, and all that brings you joy. Let go of the little things. Exude appreciation, connect with your sincerity, pay it forward. Have a fuckin’ good time❗️Remember last year when most of us were not with our extended families and friends?! Focus on the togetherness. Focus on others in need. And focus on the fun. Food is surely part of the fun, just not all of it. How do you manage these indulgent times? Mindfulness. Or, not being mindless. Being more present when you are eating, how much you are eating, and if you are enjoying what you are eating. One way to stay mindful of your food and beverage choices is to accept that you will desire or crave heavier foods than usual, and likely more food (and drink) than usual. Understand that cravings are an inevitable part of being human, and will come and go throughout the holiday season. They are to be expected. Observing cravings, even welcoming them (rather than judging them) takes away much of their power. Push your pause button. Try distracting yourself for bit and see if the desire fades away. Still there? Sit with the temporary discomfort of your craving or desire for more. Keep focusing on something else. Switch rooms, conversations, or positions. If you are alone, meditate or head outside for a walk. Just as all of your core exercises build up muscle and strength, your ability to distract/delay/deflect improves with practice. Not allowing your craving or desire for more to dictate your immediate behavior is a skill that easier with time, bringing a liberating sense of self-control. Enjoy and savor every bite, every sip, every hug, every kiss, every smile. Savor those around you, and savor you, as you are always worth it. These recipes are a delightful combination of possible holiday meal additions, as well as balanced suggestions for all the times in between. And of course there is a cocktail. Cheers🥂.
INGREDIENTS 3 overripe bananas 1 cup puréed pumpkin 1 egg 1 1/2 cups whole wheat flour 4 ounces unsweetened applesauce 1 teaspoon baking soda 1 teaspoon salt 1/3 cup chocolate chips, mini-morsels Nonstick cooking spray PREPARATION Preheat oven to 325 degrees. Spray a loaf pan with nonstick cooking spray and set aside. Peel bananas and place in a medium mixing bowl. Mash well with a fork. Add pumpkin through salt and mix together until a smooth consistency. Stir in chocolate chips. Pour into prepared pan. Bake for 50–60 minutes. Bread should be just lightly browned along the edges when done, but go with the toothpick check. Cool in pan for 10 minutes. Remove and slice into 12 pieces.
INGREDIENTS 1 large bunch kale, washed, remove stems Nonstick cooking spray 1 teaspoon truffle oil 1/4–1/2 teaspoon crushed red pepper ¼ cup freshly grated Parmesan cheese salt and pepper to taste Balsamic glaze, drizzle PREPARATION Place a medium sauté pan over medium-high heat. Spray with nonstick cooking spray. Add kale and saute for about 8 minutes, or until slightly frizzled. Add truffle oil, red pepper, Parmesan cheese, salt, and pepper to taste. Stir and continue to cook for 1 more minute. Place in a serving bowl. Drizzle with balsamic glaze and red pepper flakes. Makes 4 side dish servings.
INGREDIENTS 4 6-ounce salmon fillets 3 Tablespoons apple cider vinegar 3 cloves or 3 Tablespoons garlic, minced, divided 1 cup nonfat Greek yogurt, plain 3–4 Tablespoons freshly squeezed lemon juice (about 1 lemon) salt and freshly ground pepper Nonstick cooking spray PREPARATION Preheat oven to 350 degrees. Use 1 clove or 1 tablespoon of garlic to rub all over each fillet. Sprinkle with salt and pepper. Spray baking sheet with nonstick spray. Place salmon on top and bake in the oven for 20–25 minutes, or until well-done. Remove and keep warm. While fish is cooking, place cider vinegar, the other two garlic cloves (or 2 tablespoons), Greek yogurt, lemon juice, a few twist of salt and pepper, in the blender. Whirl for about one minute. Taste and adjust seasonings. Garnish with your fresh herb of choice. Serve on top of fish, as well as a side dip for some veggies. What veggies? Slice 3 medium zucchinis into thin circles. Place in a medium mixing bowl. Add 2 tablespoons olive oil, 3 tablespoons balsamic vinegar, red pepper flakes, and a few grinds of salt. Mix well, making sure all slices are marinated. Preheat the air-fryer to 400 degrees for 5 minutes. Cooking in batches, add a single layer of zucchini. Air fry for about 15 minutes per batch, flipping halfway. Serve with horseradish sauce (and the salmon or protein of choice). Leftover sauce can stay in the refrigerator for 3–4 days.
INGREDIENTS 1 1/2 cups cranberry juice, no sugar added 1/2 cup pomegranate juice, no sugar added 1 cup sparkling water 9 ounces of vodka (1.5 ounces per serving or 1 shot glass), divided ice cubes 1 cup frozen cranberries 6 sprigs fresh rosemary PREPARATION Pour cranberry juice, pomegranate juice, and sparkling water into a small pitcher. Stir well. Fill shaker about halfway with ice. Add 1/2 cup of mixture in a pitcher, plus 1.5 ounces vodka. Shake well. Pour into a martini glass or cocktail glass. Garnish with about a tablespoon of frozen cranberries and a rosemary sprig. Sip the sweet and savory. Makes 6 servings. Prefer a mocktail? Skip the vodka and spritz with more sparkling water. Just as fancy. .It always seems impossible until it’s done. ~ Nelson Mandela
For comments, thoughts, requests or anything else you feel the need to share, please do: amy@rebelliousrd.com REFERENCES: Warren JM, Smith N, Ashwell M. A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviours: effectiveness and associated potential mechanisms. Nutr Res Rev. 2017 Dec;30(2):272–283. doi: 10.1017/S0954422417000154. Epub 2017 Jul 18. PMID: 28718396. Nelson JB. Mindful Eating: The Art of Presence While You Eat. Diabetes Spectr. 2017;30(3):171–174. doi:10.2337/ds17–0015 https://www.health.harvard.edu/staying-healthy/mindful-eating 51
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It is likely not a huge stretch to say we are all a tad politically fried right now, and it might not be over yet. So let’s focus on some fryin’ fun! Frying has historically been considered the least healthy method to cook foods. Boiling chicken, fish, potatoes in gobs of hot oil, surely provided a crispy coat. This coat not only coated your food, but your heart and stomach with the excess fat drippings as well. So, we moved on to pan frying and oven frying. Both of these methods involve using a nonstick cooking spray, or spraying olive oil from a plant spray bottle or mister bottle to coat your food and cook until crispy in the pan or oven. They both remain excellent, lean methods for cooking, giving food a crispiness without adding excess fat, yet not quite as crispy as deep frying. Thankfully 💛, along came the air fryer…and suddenly frying is a healthy cooking method, bringing a fun, crispy, speedy, tasty crunch to your foods. Air fryers help create the crispy, crunchy on the outside, moist on the inside, without the oozing fat drippings that come from deep frying. Air fryers use hot air in combination with high-speed air circulation, cooking food from the bottom up. Just a touch of oil spray and a couple of turns while frying, yummy and done. You can take almost any recipe and experiment with the air fryer. A few of the most important tips:
 CRISPY BRUSSEL SPROUTS When you order Brussel sprouts at a restaurant, they are extra crispy and delicious, likely because they have been pan fried in excess fat (from oils to bacons grease) to some extent. At home you can accomplish the same crispy, deliciousness by cooking them in the air fryer, hence using less fat. The key is to slide them out every 4–5 minutes for a good stir, to be sure they all reach desired crispiness. INGREDIENTS 1 pound fresh Brussel sprouts, washed and quartered 1 Tablespoon extra virgin olive oil from mister/plant spray bottle 2 Tablespoons extra virgin olive oil 1 Tablespoon balsamic vinegar 1 Tablespoon balsamic glaze salt and pepper to taste PREPARATION Preheat the air fryer to 400 degrees for 5 minutes. While preheating, mix prepared Brussel sprouts with olive oil, balsamic vinegar and a dash of salt and pepper. Slide out basket and spray with olive oil. Place Brussel sprouts in basket and coat with a spray of olive oil. Push into air fryer and place timer on 12 minutes. Slide tray out every 4 minutes to stir Brussel sprouts. Make sure all are browned and cooked to desired consistency (taste one!). Place onto serving dish. Sprinkle with additional salt and pepper to taste. Garnish with balsamic glaze. Makes 4 servings.  CHICKEN CHEESESTEAK EGG ROLLS I am a Philly girl, which sometimes shines through (especially if you are one of those people who makes fun of my accent ;). Chicken cheesesteak is how I roll, but surely these could be made with any lean meat, or a meat substitute of sort like seitan…and dairy-free cheese if you choose. INGREDIENTS 3 cups pre-cooked shredded chicken (or protein of choice), leftovers are ideal 1 medium onion, sliced into rings (optional additions: chopped mushrooms, peppers) 1 Tablespoon margarine 1 cup shredded sharp cheddar cheese 12 egg roll wrappers salt and pepper to taste 1/2 cup water Nonstick cooking spray PREPARATION Preheat air fryer to 400 degrees. While preheating, place medium skillet over high heat. Melt margarine and add onions. Stir frequently while onions cook until they turn a caramel color (yes, caramelized :)), about 8 minutes. Sprinkle with salt and pepper. Let cool. Place chicken in large mixing bowl. Add onions and cheese and mix well. Place an egg roll wrapper on a plate in a diamond shape, with a small bowl of water next to the plate. Spoon 1/4 cup of chicken mixture in lower third of wrapper. Fold the bottom corner up over the mixture, condensing filling with a tighter fold (but do not rip the wrapper…). Dip finger in water bowl and spread the water on all remaining edges of wrapper. Fold in the left and right corners snugly, forming an envelope. Roll up tightly to seal. Place on separate platter. Repeat steps with remaining ingredients, placing all finished rolls on platter. Spray the tops of the rolls with nonstick cooking spray. Place 4–5 in basket of pre-heated air fryer, sprayed side down. Spray the tops of the egg rolls in basket. Set air fryer for 6 minutes, turning rolls halfway, until crisp and browned. Remove, place in warmer and repeat with remaining egg rolls. Serve immediately with favorite cheesesteak condiments (i.e. ketchup).  TEMPURA BANANAS (or AVOCADO :) The typical tempura recipe calls for 3 cups of oil in a regular fryer. Hence, stick with your air fryer and enjoy the bananas as a healthy dessert choice. A fun alternative — follow the same recipe with fresh avocado slices (a most delightful option my daughter made for me for quarantine Mother’s day💝). They make a delicious salad topping or on top of a fish, chicken or veggie dish. INGREDIENTS 1 Tablespoon olive oil 1/2 cup panko bread crumbs 3 bananas, peeled and sliced into thirds 1/2 cup corn starch 2 eggs or egg substitute equivalents Nonstick cooking spray or olive oil from mister/plant spray bottle PREPARATION Preheat air fryer to 350 degrees. While preheating, place small skillet over medium heat. Add olive oil and panko bread crumbs and cook for about 3 to 4 minutes, to slightly roast the bread crumbs. Remove from heat and place in a small bowl. Place corn starch in a separate small bowl. Place eggs or egg substitute in a separate small bowl and beat with a fork. Place a dinner plate or sheet of parchment paper on nearby work space. Start with one piece of the sliced banana and dip into cornstarch bowl, then egg bowl, and ending with roasted panko crumbs, turning to coat all sides of banana. Place banana on plate or parchment paper. Repeat until all banana pieces are coated. Slide basket out of preheated air fryer and coat with spray. Place prepared bananas on tray, leaving room in between each one. Depending on the side of your air fryer, you may have to do 2–3 batches. Spray tops of bananas and push tray into air fryer. Set timer for 5 minutes. Slide out and turn bananas carefully. Spray tops and finish cooking for another 2 minutes. Remove from basket. Repeat steps for additional batches. Serve and enjoy.  Photo by AdventureOnTheSide.com on Unsplash POLITICAL PUNCH #1132020 #isitover? #cocktailtime #reboot #refresh #antioxidantsunite Mixing blue and red and vodka and hope. INGREDIENTS 1/2 small watermelon, rind removed 1/2 cup fresh blueberries plus a few extra 1 1/2 ounces vodka 2 slices fresh lime 1 cup ice PREPARATION Slice up watermelon into chunks and place in blender. Add half cup blueberries and blend into juice. Fill shaker with one cup ice. Add one cup liquid from blender mix, 1 1/2 ounces vodka and squeeze slices of lime. Shake it up. Pour into martini glass. Garnish with watermelon, strawberry and/or fresh blueberries. Sip. Enjoy. Breath. For comments, thoughts, requests or anything else you feel the need to share, please do: amysmargulies@gmail.com
Over the past few days I have been attending the Academy of Nutrition and Dietetics annual convention, called FNCE (pronounced fen-cie) — Food and Nutrition Conference. Yes, it is always pretty awesome, filled with lots of new and exciting scientific discoveries (#science) that help guide me in providing education and insight into my passion for healthy living. One of the hot topics this year was inflammation. You might be thinking that sounds boring and is not something you need to worry about yet. However, understanding the importance of avoiding inflammation is crucial to maintaining a healthy lifestyle. Prevention and management of chronic inflammation is important because it can impact the development of various chronic diseases like cardiovascular disease and type 2 diabetes. Do you know anyone currently fighting heart disease, type 2 diabetes, arthritis, allergies? Most likely, yes. And if you do not think you do, it is likely because it is just not the topic of conversation. The prevalence of diseases associated with chronic inflammation is anticipated to continue to increase persistently for the next 30 years in the United States. In 2014, nearly 60% of Americans had at least one chronic condition (1). Yiiiiiiikes. For the good news, healthful food choices, regular exercise, managing your stress levels and avoiding smoking are all important and manageable ways to prevent chronic inflammation. Let Food Be Thy Medicine and Medicine Be Thy Food — Hippocrates. Consuming anti-inflammatory foods can help prevent the development of chronic diseases as well as lessen the severity of your condition if you suffer from a chronic illness. Furthermore, the foods we eat can help combat climate change and environmental destruction. Choosing to eat a variety of unprocessed whole plant foods such as grains, beans, fruits, vegetables, nuts, and seeds is a key strategy. A win-win — for your body and the environment! There are specific foods that can either contribute to inflammation or reduce inflammation (anti-inflammatory). Which foods should we go for: • Apples • Berries — blueberries, blackberries, raspberries, strawberries • Grapes • Broccoli • Brussel Sprouts • Avocado • Orange and yellow bell peppers • Tomatoes • Leafy greens and cruciferous vegetables • Fish • Poultry • Nuts • Olives/Olive Oil • Coffee and tea • Other fruits and vegetables • Dairy Foods (e.g., whole and low-fat milk, cheese, yogurt) •Legumes Foods that contribute to inflammation include foods high in saturated fat, trans fat and refined sugars, such as: • Processed and packaged foods • Processed meats • Baked goods • Fast foods, fried foods •Anything with partially hydrogenated oils The winning formula includes indulging in fruits and vegetables as much as possible. Five-A-Day is a minimal amount, so add wherever it works best for you. Fruit can be an easy grab to add an extra serving with your breakfast or snacks, but here a few super fast ways to add more veggies:
Adding more anti-inflammatory foods to your repertoire does not have to be complicated. Likely you are enjoying many already, but here a few delicious suggestions🍓🍆:  PASTA E FAGIOLI As the temperatures drop and we are desperately trying to continue to dine outside, it is time for soup. This popular soup is a meal in a bowl, with heart-healthy legumes and veggies. Skip any additional salt, as the turkey bacon should add enough. And yes, turkey bacon is a processed food, but it can still fit into a healthy diet. INGREDIENTS 2 15-ounce cans cannelli beans, low sodium, drained, rinsed 1 onion, chopped 2 cloves garlic, chopped 2 Tablespoons fresh rosemary, chopped 2 stalks celery, finely chopped 2 large carrots, peeled and grated 4 leaves fresh sage 3 strips turkey bacon, diced 4 cups chicken broth, low sodium 1 cup small pasta (go traditional with ditalini, or try orecchiete or orzo) Optional: Add a couple handfuls of fresh greens ~ kale, bok choy, escarole Garnish options: freshly ground pepper, red pepper flakes, freshly grated Parmesan cheese, parsley, tarragon PREPARATION Place large soup pot over medium heat. Add turkey bacon and cook until crisp, about 3–4 minutes. Add all of the vegetables and herbs. Cook until softened, stirring frequently. Add beans and broth. Bring to a boil and add pasta (plus greens, if adding!). Reduce heat to medium and continue cooking another 8–10 minutes, stirring occasionally. Note: This will be a thicker soup, so add more broth if desired. Pour into 6 serving bowls and top with desired garnishes — suggest at least a few for tasty, zingy flavor — and serve. 😋  Photo by Karen Sheer TUSCAN STYLE PUTTANESCA SAUCE If you love eggplant as much as me, this is treat. If you do not think you love eggplant, give it a try. The bulk the eggplant adds to the sauce, makes it a meal in and of itself. This is great sauce to throw on top of any protein or whole grain of your choosing, though salmon is highly recommended :). INGREDIENTS 1 pound fresh mushrooms, sliced thin 1 large eggplant, diced 1 cup pitted black olives 2 cups plum tomatoes (about 6 tomatoes), drained and chopped 1 cup yellow grape tomatoes, halved 2 cloves garlic, peeled and chopped 2 Tablespoons fresh basil, chopped 1 cup white wine salt and pepper to taste nonstick cooking spray Options to serve over: grilled tofu, fish, shrimp, chicken, whole wheat pasta, whole wheat couscous PREPARATION Spray a large sauté pan with nonstick cooking spray and place over medium heat. Add eggplant and cooked for about 5–6 minutes. Drain and set aside. Place pan back over medium heat and add garlic. Cook until soft, about 4 minutes. Add cooked eggplant and mushrooms and continue to cook another 5 minutes. Add tomatoes, wine and olives. Turn heat up and bring to a boil. Once boiling, stir, turn heat to low and cover pan. Simmer about 25–30 minutes, stirring often to make sure sauce is not sticking to the pan. Remove from heat and stir in basil, salt and pepper to taste. Pour over your protein or grain and serve. Garnish with extra basil if desired. Makes 8 servings (about 1/2 cup per serving).  Photo by Oliver Hale on Unsplash SWEET AND TART STRAWBERRIES I learned how to make these years ago when I had the honor to work with one of my mom’s dear friends, who was a professional chef. This simple dessert is always a hit, with an unexpected ingredient combination. INGREDIENTS 1 quart fresh strawberries, washed, stems removed, sliced in half 1/2 cup brown sugar 1/4 cup balsamic vinegar Options to serve with: low fat frozen yogurt, angel food cake, pound cake (that’s right😊-moderation…) PREPARATION In a medium serving bowl, whisk brown sugar and balsamic vinegar. Add strawberries and toss until coated. Marinate in the refrigerator for about 1–2 hours, stirring every half hour. Serve over your treat of choice. Makes 4–6 servings. References: (1)https://www.ncbi.nlm.nih.gov/books/NBK493173; (2)Global Footprint Network Ecological Footprint Calculator: (3)https://www.footprintcalculator.org; (4)Vegetarian Nutrition Dietetic Practice Group
For comments, thoughts, requests or anything else you feel the need to share, please do: amysmargulies@gmail.com Here we are in the midst of summer, yet with physical distancing 100% still in the mix, open house gatherings are not quite the same. Especially when there is no open house option😔. But, it is still summer and the heat is on. Going for the grill can be one of easiest and tastiest ways to cook almost anything. Barbecuing is a perfect way to blend summer sunshine, tasty meals, refreshing beverages, family and friends — just not too much of any of it. There is something wonderfully evocative about the smell of grilled food, often bringing a sensation of a more relaxing, informal meal. Grilling an array of creations from sizzling veggies, chicken, fish, seafood, meat, to all sorts of burgers can bring a simplistic approach to healthy eating — and perhaps the spark we all need right now in the kitchen. Trying to stay creative when our cooking brains are a bit fried can be challenging -- if you are completely over cooking right now, skip to ordering in tips below☎️. Let’s light it up🔥 while keeping a sense of balance in your meal planning. Aim for 50% veggies, 25% lean protein and 25% whole grains, no matter the amount of heat. I repeat this ratio quite a bit, as it is the key for enjoying all foods. How each of us creates this balance for ourselves is completely individualized, since you have to find the best food options that satisfy you, your mind and your body. These recipes are simple to prepare, quick to cook, yet an exciting assortment of flavors. This could be one night’s summer cookout menu or part of your menu for any night of the week.  SUMMER FLING Cocktail hour is first. This fresh cocktail will take the edge off of your appetite for dinner, with some tangy hydration. Any calorie-free seltzer will do. INGREDIENTS 1 shot vodka + 1/2 shot vanilla vodka 6 ounces grapefruit seltzer water 1 lime, sliced in half PREPARATION Fill shaker halfway with ice cubes. Add vodkas, seltzer and fresh juice from 1/2 of lime. Cover and shake well. Pour into cocktail glass. Add a few ice cubes and slice of fresh lime for garnish. Sip. Relax. Makes 1 serving.  CURRIED CHICKEN SKEWERS These can be served as the main dish or as an appetizer. Prepping and marinating overnight in the refrigerator will maximize the flavors, but if you just have an hour or two, that will surely work here as well. Any favorite, on-hand combination of veggies is fabulous, but don’t skip the apricot sprinkle (unless you really do not like them) for a unique zing and flavor combination. INGREDIENTS Marinade: 2 teaspoons olive oil 1 teaspoon curry powder 1 teaspoon garam masala 6 ounces plain Greek yogurt, low fat or fat free Skewers: 1 1/2 pounds chicken breasts, boneless, skinless, cut into cubes 3 ounces dried apricot halves, chopped and set aside 2 bell peppers (1 yellow, 1 orange), seeded and cut into squares 2 zucchini, washed, sliced into 1/4 inch circles 1 Vidalia onion, peeled and cut into chunks 1 cup fresh cilantro leaves (or herb of choice), chopped PREPARATION Combine the oil, spices and yogurt in a large bowl and mix well. Add chicken to bowl and mix well. Cover and chill for a few hours or overnight. When ready to cook, preheat grill to medium. Thread the chicken onto skewers, alternating with the peppers, zucchini and onions. Place skewers on grill and turn frequently for about 8–10 minutes, or until chicken is cooked through and veggies are slightly charred. Place on serving platter and sprinkle with apricots and cilantro.  NUTTY COUSCOUS This dish compliments the curried chicken skewers. It can also be served as a stand alone dish~just add some chicken or tofu or tempeh and/or nuts for some protein. You can easily have a quick lunch, or a simple yet tasty weeknight dinner. INGREDIENTS 1 14-ounce can vegetable broth, low sodium 1/4 cup water 1/2 teaspoon curry powder 1 1/2 cups whole wheat couscous 2 Tablespoons walnuts, chopped 1/2 cup sliced green onions salt and freshly ground pepper to taste PREPARATION Combine vegetable broth, water and curry powder in a medium sauce pan. Bring to a boil over high heat. Stir in couscous, cover and remove from heat. Let stand for at least 5 minutes. Stir in walnuts, onions, salt and pepper. Fluff with fork and serve. Makes 4 servings.  Photo by Zukhra Galiullina on Unsplash RASPBERRY-BLACKBERRY-LEMON PARFAIT Sometimes we are just looking for dessert. This no-cook berry dessert can be made with fresh or frozen raspberries, blackberries, blueberries, strawberries, or a combination of whatever fruit you have on hand. Mini chips go a longer way than regular size chips, so you get chocolate in every bite. INGREDIENTS 2 cups fresh or frozen raspberries and blackberries 2 (8-ounce) cartons low-fat lemon yogurt 2 Tablespoons mini chocolate chips' PREPARATION Layer berries and yogurt evenly into 4 parfait glasses, beginning and ending with berries, topped with 1/2 tablespoon of chips on each serving. Makes 4 servings. Seriously, I just want to order in tonight!Go for it! Ordering in can surely be healthy and a wonderful way to skip cooking for a night, just keep a few tips in mind ~ *In general when reading the menu: Choose: Grilled, baked, broiled and steamed. Be mindful: breaded, crispy, fried, in a cream sauce; and if you see “sautéed” ask to use little to no oil. *When ordering pizza: Add: any and all veggies, pineapple, grilled chicken. Be mindful: pepperoni, sausage, extra cheese. You can try the cauliflower crust, but often it is the same (sometimes more) calories, and still includes some flour. If looking for gluten-free, be sure to inquire.
*When ordering Italian entrees: Choose: Marsala, Cacciatore, Grilled offerings. Be mindful: Parmigiana, scampi, fried offerings. *When ordering pasta dishes: Choose: Red sauces (marinara, tomato sauce). Be mindful: Extra bread/garlic bread on the side, creamy sauces (Alfredo, rosa). *When ordering Mexican food: Soft-shell tacos with the fixings on the side. Include: lots of salsa, veggies, and greens. Be mindful: how much sour cream and guacamole; substitute low fat Greek yogurt for sour cream, if you have in stock. *When ordering sandwiches: Choose: Half sandwich with half salad or clear-broth soup; share a sandwich and salad or other veggie dish. Go with whole grain wraps or breads, or lettuce wraps, when available; grilled, roasted or barbecued chicken, turkey, ham (lean, low sodium), hummus, pulled chicken, pulled pork, tempeh. Be mindful: large submarine and kaiser rolls; fatty red meats, like roast beef, corned beef; mayo-based pre-made tuna and chicken salad; chicken cutlet; mayo or other special creamy sauce *Healthy Additions ~ to add to any order: — Clear broth soups with lots of veggies — Greens with light dressings, vinegars, herbs and spices — Grilled or roasted non-starchy veggies (broccoli, eggplant, spinach, green beans, cauliflower, etc) — Edamame — always a fun one! — Pickles — just be mindful of the high sodium content — Fresh fruit — whether an official fruit salad or platter, or just apple slices *Less Healthy Additions ~ to skip…most of the time: — French Fries — Chips — Breads on the side — Cookies, cakes, sweets *Condiments to keep on hand…add some kickin’ spice or flavor: — Buffalo sauce — Salsa — Sriracha — Lemon Juice — Balsamic Vinegar — Basil, oregano, garlic, pepper — Soy sauce (low sodium)
For comments, thoughts, requests or anything else you feel the need to share, please do: amysmargulies@gmail.com |
The rebellious RdAs a longtime promoter of healthy cooking and eating, Amy's focus is on plant-based eating, with a rebellious twist - that she and no one, needs to be perfect. Archives
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