New veggie options in the freezer

New packaging innovations for veggies may be worth a try. Steam-in-bag veggies hit the supermarket several years ago but new packaging technology has progressed allowing more gourmet vegetable dishes.

Vegetable steam-in-bags puff up under the pressure of steam created within the packaging. Veggies, seasonings and any sauces steam directly in the microwave without transferring to a cooking dish. Popular because they taste like side dishes you'd get in restaurants, they're also easy to fix.

Pre-seasoned vegetables are available from Birds Eye and Green Giant. Birds Eye's offerings add a cheese sauce to their broccoli/carrots/cauliflower combination and a butter sauce to their green beans. Way to knock out the pluses of eating your veggies.

Green Giant has a line of Health Blends designed to meet certain health goals. For example, "Digestive Health" blend includes carrots, navy beans and spinach in a garlic herb sauce and is high in fiber promoting a healthy digestive system.

More interestingly, Green Giant's Just for One single-serve frozen vegetables are endorsed by Weight Watchers touting a 0 point Broccoli and Cheese Sauce (40 calories) that comes in its own steam tray. Single servings are a way for a dieter to eat a vegetable dish that their family wouldn't.

Carrie Taylor, registered dietitian for Big Y's supermarkets says, "steamable veggies are an easy way to make a meal healthier." She's not a big fan of seasoned blends with even the lightly sauced having high salt, sugar and fat content. "I recommend that fruits and vegetables should stand on their own, without added sauces. If sauce is preferred, it's better for people to add the sauce themselves."

Excerpts from an article in Supermarket News 2/1/10 by Carol Angrisani

Get emotional over fruits

In the dreary months of winter, use produce and their bright colors and vibrant tastes to remind you that spring is around the corner. You can do, it the IFICF survey indicates that we do make emotional connections with what we eat. Why not find some positive emotional connections with food that's good for you.

Picking mulberries off a tree growing up always brings great memories of my sisters and I eating so many berries that our faces would be blue.

Living in Southern Florida, my beloved teenage church group would go strawberry picking on Saturday to sell on Sunday to raise funds for trips and other gatherings.

Eating Caribbean Red papayas to me will always bring that Caribbean cruise back front and center in my mind.

A crisp, tart apple floods my mind with autumn memories. Somehow I don't get that biting into an apple, but do when I slice a cold one.

Mangos, probably half of my lifetime ones were eaten under the tree with the warm and humind Miami breezes rifling through the leaves above.

What are your memories?

*International Food Information Council Foundation (IFICF)

Reading as a healthy living activity

Some interesting findings in the 2009 Food & Health Survey.* 42% of all consumers are bewildered by many of today's health messages. 67% are interested in reading or hearing about the relationship between food and health, but more importantly most are interested in hearing what to eat versus what not to eat!

Who knew reading this blog would be so good for your health.

*International Food Information Council Foundation (IFICF)

Party time

When your office has a lunch, does it look like this? Knowing I watch what I eat, one of the lunchtime revellers pointed out to me that one of the pizzas was vegetable. I had to look close to recognize the black, green and red chunks as olives, green peppers and tomatoes.

If pizza served with a side of greasy potato chips is your office's idea of a great lunch, don't go. It's time for an off-premise meeting.

Eating local - a wintery view

Think of the produce section of your grocery store as the first stop, destination health center.

I know what you're thinking. You want to eat locally, best for freshness, the best for the environment.

Unfortunately for most of us, eating locally is not an option this time of the year. Produce from the Southern Hemisphere is relied upon for your supermarket to offer a seamless 12 month produce supply. So think of the alternative, the bottled V8 juice? fruit roll-up? canned string bean casserole? Have you checked your root cellar lately for some carrots?

This is not the time of the year - flu season - to hold back from fresh produce. We should be taking proactive measures with our health and that includes upping your consumption of items that are high in vitamin C such as strawberries, which are also high in antioxidants.

Show your heart some love, celebrate National Heart Month

February is National Heart Month. It seems right to show your heart some love.

The Mediterranean diet is one of the world's healthiest ways to eat, and incorporating these foods into your everyday diet, will do your heart some good.

"While it's the whole diet that makes the health difference, there are some foods, rich in healthy fats and antioxidants, that are extra beneficial for heart health," said Sara Baer-Sinnott, Executive Vice President, Oldways.* "Found in the Mediterranean Diet Pyramid, these foods can decrease your chance of developing heart disease, improve your overall health and, best of all, they taste great."

10 Healthy Foods based on the Mediterranean Diet to help your heart this month and beyond:

1. Extra Virgin Olive Oil: Rich in monounsaturated fats, olive oil lowers bad (LDL) cholesterol, reducing the risk of developing heart disease. Tip: Use healthful olive oil instead of butter when sautéing or roasting vegetables.


2. Fish: Salmon is super-rich in omega-3 fatty acids that reduce blood pressure and reduce the risk of heart disease. Nutrition scientists, the American Heart Association and Oldways suggest eating fish twice a week to benefit from its heart-healthy fats. Tip: Grill or broil salmon and serve with a green vegetable and a squeeze of lemon juice for added flavor.


3. Nuts: Nuts and peanuts are good sources of protein and fiber and are rich in heart-healthy omega-3s and omega-6s. They also have plenty of mono-and poly-unsaturated fats, good for reducing the risk of cardiovascular heart disease. Tip: Sprinkle peanuts and nuts on salads, pastas, and cereals or add them to muffin batters for an extra crunch.


4. More Herbs and Spices - Less Salt: Herbs and spices contain important phytonutrients that are essential to good health. They are a healthy substitute for salt, which can increase blood pressure. Tip: Add an extra pinch of dried or fresh herbs or spices to soups, dressings and sauces to heighten flavor without adding salt.


5. Whole Grains: Oatmeal is a fiber-rich super food that may help lower cholesterol and help keep arteries clear. It is also packed with omega-3 fatty acids, folate and potassium. Tip: Start your day with a steaming bowl of healthy oatmeal, or reach for an oatmeal raisin cookie for a heart-healthy snack.


6. Red Wine: Made from grapes containing resveratrol and other powerful, naturally-occurring plant compounds, red wine may help reduce the risk of heart disease. Moderate consumption is important - two glasses per day for men, one for women. Tip: Enjoy a glass of red wine with your dinner tonight.


7. Vegetables: Vegetables have essential vitamins, minerals, and fiber that can help protect the body from chronic diseases. Spinach, with high levels of folate, potassium and B-complex vitamins, is a standout for heart health.Tip: Use spinach instead of lettuce for a nutrient-packed salad or add it to sandwiches, wraps or omelets.


8. Fruit: Fruit has important antioxidants that reduce the risk of heart disease. Blueberries are also a star fruit for heart health because they lower cholesterol and are a good source of vitamin C, potassium, folate and fiber. Tip: Sprinkle fresh blueberries on cereal and salads or add frozen blueberries to your morning smoothie.


9. Small Amounts of Meat: Meat can be high in cholesterol and saturated fat, and if eaten frequently, can cause fatty substances to build up inside artery walls. Tip: Arrange your dinner plate so that meat is a side feature, not the "main event." Or better yet, eat a vegetarian meal a few nights a week.


10. Friends, Family and Exercise: For overall good health including heart health, make exercise a regular part of your day, just like brushing your teeth or checking your email. Tip: Meet up with a friend or family member and try to walk for 30 minutes, three days a week.

*Oldways and the Mediterranean Foods Alliance are non-profit organizations that firmly believe we're not eating right. We used to eat right but processed foods, lack of exercise, dependence on sugary foods have made us fat and unhealthy. Oldways works hard to make sense of all the health, food and exercise tips out there and put it in an easy format for us to understand.

They have replaced the USDA food pyramid with their Mediterrean diet pyramid. I agree with the implied assessment of the government funded geometric form that is really bottom heavy much like any American that may follow it.

Oldways also have a strong program for Hispanics to continue their good eating habits developed before getting to this country.

I strongly suggest bookmarking their website for great information for eating, exercising and being healthy. For a nice copy of the above download a free copy from their web site which includes delicious and easy recipes.

Could Burger King and I agree on something?

The Burger King sign says it all. It is my credo; there is no going back to cereal for breakfast. What I have shoveled in my mouth in the name of getting a good start on the day is embarrassing. Ah the sugar, ah the refined wheat, oh all the vitamins and minerals fortified (read "processed") into the cereal, and for what - something soggy to start the day.

It's oatmeal and berries for me now. OJ's hold on my brain that it's the only great source of vitamin C has been torn asunder. I eat plenty of veggie and fruits that easily achieves the right nutrition for the day. Truth be told, fruits and veggies are more delicious. And a fresh orange (I live in Florida) is a delight.

So while I agree with the sign posted at a local BK, I don't agree with what they're replacing cereal with. Let's look at a croissandwich for example.

MMMM, that's sausage, egg and cheese on a croissant that a Frenchman would crack a tooth on. Nutrient wise that's:
460 calories
11g sat. fat
215mg cholesterol
5g sugar
27g carbs
31g fat
0.5g trans fat
19g protein
1000mg sodium

Cereal never looked so good.