On the run

How many times have you stopped this holiday season mid shopping trip because you're so ravenous or you feel shaky, you'd stop anywhere in the world to get your belly fed?

Well, nevermind the nutrition, the savings you can get by packing a snack and a water to accompany you on your shopping trips or long car rides may be a selling point in itself. Stopping at a fast food establishment, coffee shop, restaurant, or even vending machine to hold you over could cost your wallet some serious money!

You're also more likely to over indulge on larger portions, leading to excessive calorie intake. Meals and snacks out tend to be higher in saturated and trans fat. Saturated fat impacts your LDL cholesterol (aka "bad" cholesterol) byy raising it. Trans fat on the other hand is even worse: it raises your LDL cholesterol and lowers your HDL cholesterol (aka "good" cholesterol). Talk about a double whammy!

What are some easy take along snack ideas to pack?

• Carrot/celery/pepper slices and hummus
• Apple with peanut butter
• Trail mix
• Crackers with peanut butter
• Almonds
• Grapefruit with pistachios
• Banana with peanuts
• Mini muffin with an orange

If you can keep your food cold with an ice pack, etc...

• Cheese stick with mini pretzels
• Yogurt with granola
• Cheese cubes with crackers
• Cottage cheese with tomato

Mix and match your favorite on-the-go snacks and let me know your favorites!

Remember, snack-sized resealable bags help to keep portions in control and keep us from eating those 8 or more servings of nuts!

Until next time at the table.  Thanks for stopping by!

Perfect Pomegranates

Pomegranates are certainly gaining publicity and popularity!  They're loaded with folate, vitamin C, vitamin K, and copper.  What will all of these great nutrients do for you?

Folate is an extremely important nutrient, especially for pregnant women.  Recommendations encourage women before and during pregnancy to have 400 mcg daily to prevent neural tube defects.

Vitamin C has been shown to reduce the complications and severities of colds, as well as improve immune function, skin health, and fetal development.  Vitamin C also aids in the absorption of iron, so for those iron-deficient folks, including vitamin C at meals when you're consuming iron helps to make sure your body will absorb iron more efficiently!
     Ex: Have a cup of vitamin-C rich, 100% orange juice in the morning with your iron-fortified cereal.  OR Stir-fry iron-rich white beans with vitamin C-loaded red bell peppers (which actually have twice as much vitamin C as an orange).

Vitamin K is the imporant vitamin that helps our blood clot.  We typically think of "clotting" as a bad thing (especially internally), but our bodies need to clot especially if we experience a cut or scrape.  When you hear vitamin K think Clot.

Copper is found in many foods such as seafood, nuts, cocoa, and organ meats.  This nutrient has been linked to proper bone health and a decrease in bone loss as we age.  Most of us don't have to worry about having a copper deficiency since our bodies need very little of this nutrient, so supplementation is not recommended

This video gives you a great step-by-step guide on how to keep your kitchen and clothes clean while getting those pesky little pomegranate seeds out:

You can find pomegranates for about 2 for $3 during this time of year.  Enjoy them on a salad, as a snack with nuts and seeds, sautéed in some whole grain rice, or sprinkled over some yogurt.  Let me know what you think!

Keep it Cool

Now that the winter months have rolled in, remember that frozen vegetables are just as nutritious as fresh vegetables. Choose plain veggies over those that are in cream or butter sauces and spice them up yourself! Best part is that frozen veggies are usually less expensive in the winter too! Just don't be tempted to pick up the frozen entrees in the supermarket coolers beside those frozen veggies ;-)

Quick Dinner, SUPER Tasty

Need something really quick for dinner?  Keep it super tasty with Bruschetta...

A perfect combination of rich, ripe tomatoes, tangy balsamic glaze, calcium-rich mozzarella, and crispy baguette bread- this recipe is waiting for you!

Ingredients

1  baguette, whole wheat italian loaf, or your favorite bread

2-3 vine ripe tomatoes

1/2 package fresh mozzarella (about 1 cup)

2 tablespoons extra virgin olive oil

2 tablespoons balsamic glaze

Salt

Ground pepper

Directions

1. Preheat oven to 400 F. 

2. Slice loaf of bread into as thin or thick slices as you like.  With a serrated knife, slice tomatoes and fresh mozzarella into 1/4" thick slices.

3. On a aluminum foil-lined baking sheet, crisp bread in the oven for 2-3 minutes.

4. Once bread is toasted, remove from the oven and carefully place tomatoes on top of bread.  Layer with mozzarella slices.

5. Re-toast bruschetta slices in the oven for about 5 minutes, or until cheese begins to melt.

6. Remove toast from oven.  Drizzle with extra virgin olive oil and balsamic glaze.  Top with salt and pepper to taste.

Need some help in the kitchen?  Let older kids help by drizzling the balsamic glaze or grinding the pepper over the bruschetta.  They'd love to help you and will be more cooperative with dinner!

Pack It Up, Pack It In

The Blue Placemat Table Talk:

10 extra minutes tonight...

Could save you up to 20 minutes tomorrow morning.

If you just finished dinner and you have leftovers, why not pack some of them up in a larger container and separate a bit for your lunch tomorrow?  This could save you huge steps in the morning, when you may be especially slow-moving and groggy.

While you're at it, wash a piece of fruit and a vegetable to add to your meal.  Gather your lunch together and put it aside in the refrigerator or bag it the night before and refrigerate so you can just grab and go.

• You may be tired now, but this could save you time and money tomorrow.

"How much money?" you ask...

• By packing your lunch just 3 times each week, you could save about $18 weekly.  Doesn't seem like such a bargain?  Well, this adds up to save you $72 each month and $936 all year.  

• If you're really motivated, try to bring your lunch (almost) every day.  By bringing your lunch to work or school 5 days/week, you'll save on average $30/week (usually more), $120/month, and $1,560/year!!!  

PLUS, you'll get to eat EXACTLY what YOU want, and you know that your lunch was made safely and in a clean way.

*Don't be afraid to mix it up.  Bring leftovers from appetizers, salads, hot meal dinners, etc. to mix it up from the same ole' sandwich.  If you're on a sandwich kick and afraid your sandwich will get soggy overnight, pack it so that you can assemble it at work or school, or save your sandwich by adding condiments in the morning to your ready-built sandwich.  This will keep your bread fresh and stomach growling for lunch!

Family Mealtime

The Blue Placemat Table Talk:

Children of families who regularly eat dinner together are less likely to engage in risky behaviors.  As a family, you can share healthy eating ideas and parents can act as role models at the table.

If you're used to sitting in front of the television either together or separately, unaccustomed to eating meals as a family, etc., then start slow.  Start by setting 1 day aside each week and make that day family dinner night.  If someone in the family works late or can't make it to family dinner, make breakfast your family mealtime.  Turn off the TV and focus on each other and your food.  Increase your nights until your family regularly eats dinner together.  

Not sure how to strike a conversation?  Afraid you'll sit together in silence?

Some helpful conversation starters:

• What did you learn in school/work today?
• How was work (clients, employees, etc.)?
• What did you have for lunch today?
• The weather is supposed to be ______ this weekend, what are our plans?
• Today, I learned...
• Today, I really enjoyed...
• What was the funniest part of your day?
• If you knew you were going to be stranded on a desert island, what 3 things would you bring?
• What is your most embarrassing moment?
• Do you learn more when you win or when you lose?
• Does our family seem too busy?  Should we change anything?
• My dream job/career is...
• What is your most valued possession and why?
• Something I wish we could do more of is...

Happy dining!

Sweet Potato Quesadillas

Hi!  Welcome back and thanks for joining me.  It's a cozy autumn day today with a light sprinkle outside and the deep orange and yellow leaves glowing against the dreary, cloudy sky.

So, let's make tonight's dinner a warm and cozy one that's quick, easy, and super nutritious!

Introducing:  Sweet Potato Quesadillas

Ingredients

1 medium sweet potato (cooked) or 1 15-oz can sweet potato (drained)

1/2 cup canned black beans, rinsed and drained

2 whole wheat tortillas, medium-sized

2 tablespoons tomato salsa

2 tablespoons green, red, or hot pepper (chopped)

2 tablespoons shredded cheddar cheese

Non-stick cooking spray or vegetable oil

Directions

1. If using canned sweet potatoes, be sure to drain and rinse the potatoes in order to remove the sugar from the heavy syrup that it's packed in.

2. In a medium sized bowl or on a cutting board, mash the sweet potato with a fork.

3. In a bowl, mix the sweet potato and black beans.  (Remember: if using canned black beans, be sure to rinse the beans the same way as the canned sweet potatoes.)

4. Add salsa and peppers and mix.  Meanwhile, coat a medium sized pan or skillet with cooking spray or lightly rub with oil and place over medium heat.

5. Spread sweet potato filling on one tortilla.  Add shredded cheese on top.

6. Cover the quesadilla with the other tortilla and slip the quesadilla onto the pre-heated pan or skillet.

7. Cook for 2-3 minutes until the bottom tortilla begins to crisp.  With a wide spatula, turn the quesadilla over and cook for 2-3 minutes more until crisp.

8. Remove the quesadilla from the pan to a cutting board and slice into quarters.

Enjoy for a snack, lunch, dinner, or party platter.  If you have excess filling leftover, use as a dip for tortilla chips and sliced vegetables.

The best part about this recipe is its nutrition and inexpensive cost!  In just half of a quesadilla, you'll get 220% of your Percent Daily Value of Vitamin A which helps to keep your eyes and skin healthy as well as provide antioxidant properties.  (There's that %DV again!)  With its high fiber and protein content you'll stay fuller for longer too.

Cost per serving: $0.90

Yum!  I hope you enjoy!

-The Blue Placemat