type here...
Home Blog Page 56

Are Lean Cuisines Healthy?

Christina Ross
-
0
Are Lean Cuisines Healthy?

Having a solid strategy makes reaching any objective simpler. When you stick to precise food plans, it becomes elementary. Therefore, you might try some Lean Cuisines if you’re looking for quick and simple diet food options. But are Lean Cuisines healthy?

Since lean cuisine meals often have few calories, some added health advantages exist. Although they only contain 6 grams of the crucial macronutrient, they are deficient in protein. The amount of vital fiber in several dishes is likewise far too low. Comparatively speaking, to other frozen meals, Lean has less salt. Eating lean food may assist with regulating cholesterol, diabetes, and weight loss.

So, why not give some Lean Cuisine dishes a try? It may help to maintain your diet easily!

What Are Lean Cuisines?

Lean Cuisines are essentially delicious and nutritious meal options. In 1981, Stouffer’s introduced it in the USA due to higher customer demand for weight control solutions. 

Ever since, Lean Cuisine has grown to be people’s favorite and most dependable source for wholesome, tasteful meals that are simple to prepare and eat.

It gives a dining choice for everybody, whether they want convenience meals, moderate lunches, or straightforward meat and vegetable entrees. 

There aren’t any fad diets or magic cures associated with Lean Cuisine Benefits. They are full of outstanding flavor, precise information, a robust nutritional base, and practical advice from licensed dieticians. 

Lean Cuisine now provides a variety of recent items that adhere to popular dietary patterns, like gluten-free and low-carb dinners.

Benefits Of Lean Cuisine

Despite being processed food, Lean Cuisines offer some benefits. Let’s take a look at those facts:

Low In Calories

Consuming pre-portioned foods such as Lean Cuisine might allow you to cut back on your daily calorie consumption. Please remember that some professionals think Lean Cuisine meals might be too low in calories and micronutrients, using inert substances instead of actual food.

Some boxes have fewer calories and nutritional content than a granola bar, even though the appetizing pictures on their labels make it seem like each package provides a nutritious meal. 

If you consume Lean Cuisine dinners frequently, be sure to do so as part of a diet supported by facts and nutritional principles.

Low In Fat

All Lean Cuisine products must abide by FDA regulations on the amount of fat, saturated fat, and cholesterol. 

In other words, each serving of Lean Cuisine items must have 95 mg of cholesterol, 4.5 grams or even less saturated fat, and far less than 10 grams.

Manage Diabetes

You may be able to control your diabetes or perhaps prevent it if you consume Lean Cuisine foods daily. A study in Obesity shows that these prepackaged meals can aid in weight loss.

Shedding weight, whether it be 5 to 10 percent of your total weight, can benefit you in several ways. This includes reducing your hypertension, safeguarding your arteries, reducing your blood pressure, decreasing your chance of contracting sleep apnea, and boosting your vitality. 

That is to say, it is unquestionably worthwhile to attempt!

Manage Cholesterol

High cholesterol levels are one of the leading heart disease risk factors. Therefore, it’s crucial to control your Cholesterol level.

Research that was just issued in the journal Obesity suggests that one method you might be able to achieve is by consuming Lean Cuisine dishes every day.

Since decreasing body weight can assist you in reducing the amount of LDL particles in your vessels, doing so might significantly reduce your chance of having a heart attack or stroke.

Controlling Portions

Choosing the right food portions to reduce weight can be challenging and complex. The job is done for you by prepackaged diet foods. 

You receive the correct serving size at every meal and could even discover how to consume very little to lose weight. Comparing a regular diet, research shows that meals with reasonable serving sizes might result in higher weight reduction and stability.

Varying Taste

Your body can begin to want the less healthful varieties of such ready meals if you consistently consume Lean Cuisines. You can enjoy your favorite meals, like lasagna, mashed potatoes, and mac & cheese, when you consume Lean Cuisine dishes daily.

Simple To Prepare

Lean Cuisine is the easiest thing to make. You may have a whole bunch in just a few minutes by popping it in the oven.

It’s simple to reach for the fastest serving on hand when you’re starving and in the mood for a quick fix. This can occasionally be quick meals or high-calorie unhealthy snacks. 

However, a frozen dish is quicker. Getting these available may rapidly satisfy your desires, preventing you from succumbing to diet-destroying foods.

Popular And Convenient

There is a sizable variety of freezing diet meals available once you are in the frozen food department of the grocery shop. 

There are dinners from Italy, Asia, and Mexico and several of your traditional delicious meals. It follows that you can choose things that you are accustomed to consuming.

You can locate frozen dinners in any grocery shop, store them easily in your refrigerator, and even pack them in a relatively cool pack to go to work. 

At the start of your reducing weight program, while eating healthy is most challenging, having traditional foods might allow you to stay to your plan.

Cost

Lean Cuisine is far less expensive for weight reduction than a diet delivery service. Every food might not even cost more than one on a well-known commercial diet such as Jenny Craig or Bistro MD.

To acquire the best value, most such programs demand that you sign up for a lengthy plan. You might also need to purchase the majority of the foods from the program to sign up.

Are Lean Cuisines Really Healthy?

When just calories are considered, meals with lean cuisine may seem healthful. Yet, many of them are rich in salt and poor in protein and fiber since they are highly processed.

Although it is healthier than other fast-food options as prepared foods, the entrees are not exceptionally high in nutritional value. 

Lean Cuisine meals are somewhat more nutritious than certain frozen foods since most of them don’t include chemicals. 

Are Lean Cuisine Meals Good For Weight Loss?

Frozen dinners from Lean Cuisine can aid with quantity and calorie restriction. These two components are definitely necessary for a diet that promotes weight loss. 

There is a considerable probability that you won’t be able to lose weight if you don’t exercise portion and calorie management. Lean Cuisine eliminates the need to check or count calories to obtain the ideal serving size.

Are Lean Cuisine Meals Good For Pregnancy?

It can be challenging to eat properly while you’re pregnant since it costs money and takes time. 

Once you are expecting, you should avoid eating frozen meals like lean Cuisine. They include a lot of artificial additives while being low in calories and fat. Salt levels in frozen meals are also high. 

Additionally, heating meals in the microwave is not advised if you are pregnant. However, if they are used in conjunction with generally healthy eating, it will be Ok. 

Pre-prepared fast foods are therefore entirely safe to consume while pregnant if you follow the directions on the package and carefully keep, manage, and cook them.

Risks Of Lean Cuisines

Some people are content to consume Lean Cuisine meals every day since they typically taste very decent. However, you should be concerned about some facts!

Destroy Muscle

Low-calorie foods such as Lean Cuisines, which have far fewer calories per serving than dietitians advise, are among the most widely consumed frozen foods. 

Your body suffers when you eat insufficient amounts of energy. Being more physiologically “costly” to sustain, the muscle will begin to be sacrificed by the body. As a result, after losing weight, you overeat.

High In Salt

Diet meals frequently include high salt content, like practically all frozen foods. 

These meals might not be helpful if you’re attempting to lose weight by cutting back on your salt consumption or losing water weight.

Low In Fiber   

Lean Cuisines may assist you in losing weight, but if you consume them frequently, you risk depriving your body of the fiber it needs. 

Some dishes made using lean cuisine have little fiber. Therefore, it’s possible that you’re not receiving enough of this vital roughage if you regularly consume Lean Cuisine meals.

After a meal, fiber makes you feel satiated and full. This sense of fullness might encourage you to consume less in the hours preceding your meal if you attempt to lose weight. This advantage might not be available to you if the food you select is poor in fiber.

Low In Protein

Lean Cuisine’s low protein level in several items is another fact. In actuality, several dishes only include 6 grams of protein. 

This is significant since sufficient protein consumption is necessary for your body to operate and aids cell regeneration and repair. Children, teenagers, and pregnant women should get adequate protein in their diets.

Heavily Processed

Most nutrition specialists concur that highly processed meals don’t promote optimum health. They advise consuming lean protein sources with minimum additional additives and healthy meals such as fruit and veggies for your calories. 

Processed foods and condiments are frequently seen in prepackaged diet meals.

Disrupt Macronutrient Balance

Having Lean Cuisine foods daily has certain disadvantages since not all of them are guaranteed to be correctly balanced. Not only are the servings small, but the food’s macronutrient balance is also unbalanced.

So don’t be shocked if you’re hungry. At least 20 grams of protein should be included in each meal, and the carbohydrates, protein, and fat ratio should be 2:1:0.5. Sadly, not every Lean Cuisine dish can satisfy those requirements.

Create Microwaveable Habits

You could achieve your goal weight if you grow used to preparing your foods in the oven. However, it might be simpler to put the weight back on afterward. Several non-diet-ready meals have a lot of calories, fat, and little nutritional value.

You risk gaining weight if you start choosing ready food that is not portion- or nutrient and stray from nutrient microwaveable meals.

Not In The Best Of Health

People who are knowledgeable about healthy diets support a different way of eating. It is advised to consume lean protein sources with fewer additional additives and complete meals such as fruit and veggies to acquire your calories. 

That’s not to suggest that you can’t include fresh fruits and veggies in your Lean Cuisine-based diet since this would undoubtedly be beneficial. However, that doesn’t address the problem with processed meals in general.

Increase Blood Pressure

Even though Lean Cuisine meals don’t taste salty, eating them frequently can drastically increase your body’s sodium consumption. If you select foods with more salt, your systolic pressure can go up.

A daily salt consumption of no more than 2,300 mg is advised for healthy people. Ironically, because of our love of snacks such as sandwiches, fries, and pizza, the average American consumes 3,400 mg of sodium daily. 

Luckily, Lean Cuisine offers selections that are lower in salt than others. As a result, low-sodium Lean Cuisines are unquestionably a better choice if you’re worried about your blood pressure. 

Admittedly, if you want to live a full life, you should refrain from eating anything high in salt.

Lean Cuisine Weight Loss Advice

People sometimes use frozen dinners as part of their slimming plans. Packaged diet meals offer servings with a set number of calories to aid in weight loss. But using these products to lose weight is not a sure thing. 

To make the Lean Cuisine diet plan effective, there are a few rules you should follow:

Eat Little And Often

If you appreciate the taste and practicality of Lean Cuisine, incorporate them into your everyday diet. 

However, add entire grains, fresh fruit, fresh veggies, and foods that you make yourself to prepare a comprehensive diet plan.

Limit Your Salt Intake

Look for items with a greater salt level on the Nutrition Facts label, as this might increase water weight. 

Additionally, it may not be advisable to consume high-sodium meals if you are managing a medical condition (like increased blood pressure).

Check Food Label

For weight reduction, get better at reading food labels. 

Read and understand the back of a container of a healthfully frozen meal to determine if it will actually promote weight loss or whether it will only fulfill your hunger for delicious meals without moving you further to your weight-loss objective.

Alternatives Of Lean Cuisine

Despite being one of the first brands of nutritious frozen meals on the marketplace, Lean Cuisine currently faces some fierce competition. You have probably seen well-known brands like Healthy Choice and Smart Ones in the freezer department.

Healthy Choice

For hectic people, low-calorie frozen meals provide a simple diet alternative. Most grocery stores carry Lean Cuisine and Healthy Choice, two of the most popular brands. 

Your pick of premade diet meals may be influenced by a number of variables, such as flavor, fat, variety, salt content, and calories.

Types

In addition to panini sandwiches, and pizzas, Lean Cuisine provides regular frozen dinners, more extensive dinnertime options, and customized luxury meals. 

Healthy Choice offers entrees, entire meals with veggies and sweets, and all-natural options that employ cutting-edge cooking methods in contrast to stews and shelf-stable dishes. 

Both businesses serve several cuisines with Mexican and Asian influences. Such diet meal companies also include more traditional classics such as meatloaf, mac & cheese, and spaghetti with Cheese sauce.

Fiber

More whole grains are included in products like Lean Cuisine and Healthy Choice. 

According to LeanCuisine.com, Lean Cuisine meals contain 5 to 6 grams of fiber and nutritious grains, including whole-wheat rice. 

There are meals from Healthy Choice that contain up to 12 g of fiber and 24 g of whole wheat. The website lists 16 special Healthy Choice meals that include whole-grain rice or penne.

Sodium

Reducing sodium may be a primary concern if you follow a heart-healthy diet. The American Heart Association advises individuals to eat less than 2,300 mg of salt daily. However, your doctor may prescribe a lower amount if you have specific medical concerns.

Meals from Lean Cuisine range in salt content from 340 mg to 700 mg. You may look up reduced salt choices on the Lean Cuisine site.

The highest salt content for the frozen selections at Healthy Choice is 600 mg, even though you cannot easily search for fewer sodium foods.

Smart Ones

Frozen meal items like Smart Ones and Lean Cuisine are for those following low-calorie diets. Although there are some commonalities between the brands, each company also has certain distinctive qualities that a dietitian may assist you in incorporating into a balanced diet pattern.

Calories

Most Lean Cuisine dinners include between 200 and 400 calories and 5 and 10 projected Weight Watchers points, respectively. 

The calories and Weight Watchers points for several Smart Ones lunch and supper meals range from 3 to 7. Breakfasts are worth 4 to 5 points, while desserts are worth 2 to 3. 

Don’t forget to examine additional details about each product for the particular diet plan you adhere to.

Better alternatives to Lean Cuisines include safer frozen meals, some of which are even created with natural ingredients. Ready meals, though, are not necessarily your most fantastic choices.

If you buy frozen meals out of ease, think about these quick and simple substitutes:

Sandwiches: Buy some ingredients like bread, cheese, and vegetables, and you can quickly put up a tasty, well-balanced meal.

Soups: Because they are filling and include a lot of liquid, soups will help you feel full. The majority also have a sizable amount of veggies.

FAQs

Does Lean Cuisine have a lot of sodium?

Lean Cuisine relies on components such as garlic purée, ginger, cilantro, sun-dried tomatoes, and white wine concentrate to maintain the salt content between 290 and 590 mg. Additionally, the sauce is provided in a separate bag, so you may just use what you need.

Does Lean Cuisine have preservatives?

Lean Cuisine’s culinary concept is freshly prepared meals. Basically, frozen meals without preservatives to consider the firm’s expanding study of health and wellbeing, as per the company’s site.

Can Lean Cuisines help lose weight?

These serving sizes might assist you in keeping track of how much food you consume and calculating your calorie intake. If anyone were to stick to Lean Cuisine for all of their daily meals and limit their snacks, they would undoubtedly lose weight because of its low calorie.

Why shouldn’t you eat Lean Cuisine?

Regularly consuming Lean Cuisine meals might cause your pressure to rise. Lean Cuisine dishes don’t always taste salty but having them frequently can drastically increase your body’s sodium consumption.

Conclusion

When you are pressed for time, having Lean Cuisine on often definitely won’t harm you. You could do better to minimize your consumption of this quick meal if you want to ensure adequate fitness. However, consuming it often won’t make you feel vibrant and healthy.

Hopefully, this section has covered everything there is to know about whether  Lean Cuisines are healthy. It is convenient with various health benefits. So why are you late now? Try it out to make it simple to keep a healthy diet!

References

  1. Gibbons, Barbara. “Lean cuisine: delicious recipes for the healthy stay-slender life.” (1979).(https://agris.fao.org/agris-search/search.do?recordID=US8232720)
  1. Phillips, Chris. “Lean Cuisine+: an executable graphical notation for describing direct manipulation interfaces.” Interacting with Computers 7.1 (1995): 49-71. (https://academic.oup.com/iwc/article-abstract/7/1/49/755509)
  1. Rubey, Jane. Lowfat international cuisine. Bristol Pub. Enterprises, 1989.(https://agris.fao.org/agris-search/search.do?recordID=US9142234)

Thank you

Are Juice Cleanses Healthy?

Christina Ross
-
0
Are Juice Cleanses Healthy?

People who have been trying Juice Cleansing to lose weight or detoxify their bodies may find this headline quite confounding. Am I right? Besides, many of you look upon it as a miracle and feel why not take a chance on this shortcut. But I think you should know why you have to give up on this, and for others not to try it. In this article, I will discuss the myth about juice cleanses, the science behind this, and provide some alternatives.

What are  Juice Cleanses?

Juice cleanses, also known as Juice Fast, are diets that make you consume only fruit juice and vegetable juice without any solid food for a couple of days. The duration of a Juice Cleanse usually varies from 3 days to 3 weeks. During this time, you have to abstain from taking any solid foods. It is now believed that if you practice juice cleansing at a regular interval, it’ll detoxify your body and help you ‌lose weight. Surprisingly, it’s a trend of the twenty-first century!

What does Juice Cleanse do to your body?

Many of you consider this process of detoxifying and loosening weight very convenient. But there is a saying, “There are no shortcuts to any place worth going.” I am not saying that drinking fruit juice won’t give you any healthy minerals.

 It’s obvious that this practice can provide you with easily absorbable nutrients. You will get antioxidants like vitamin A, vitamin C, and vitamin E also minerals, micronutrients like selenium and folate, and phytonutrients [1] like Anthocyanins, Quercetin, Ellagic Acid, Lycopene, Beta-Carotene, etc that may support your immunity. [2]

They also restrict fat and protein intake. So, your body burns fats and your blood cholesterol levels come down. It can also help with lowering blood Uric Acid levels if the fructose/glucose intake is not excess.

Benefits of the juice cleanse diet 

Though there are a lot of claims about Juice Cleanse, scientifically there is less evidence. Even then, this diet has some short-term beneficial effects.

Easily absorbable nutrients

When you drink fruit or vegetable juice, you are getting less dietary fiber. In the presence of fiber, the absorption process slows down. Subsequently, this helps your gut to absorb the mega dose of nutrients very easily. People who are suffering from malabsorption syndrome get benefits from this. Those people can not absorb nutrients from the food properly. So, less fibrous foods like these pressed juicery items give them some health benefits.

Balancing gut bacteria

As you have heard, there are many bacteria in our gut. The two most abundant bacterial phyla in humans are Firmicutes (40–60%) and Bacteroidetes (20–40%)[3]. Relative proportional abundance of Firmicutes has been associated with increased body weight and that of Bacteroidetes with low body weight. 

In 2015, researchers at the UCLA School of Medicine found that juice cleanses increase the number of Bacteroides. But reduce the number of bacteria associated with weight gain, Firmicutes. So, if you ask, are juice cleanses good for gut health? Yes,  Juice Cleanses takes good care of your gut health by balancing the gut bacteria.

Weight loss

It’s found that juice cleanses may produce short-term weight loss because of calorie restriction. It also eliminates unhealthy fats from the diet, and lowers lipid levels, unless the sugar intake is high. Hence, your body will use the reserve source of energy; glycogen, and lipid from your body and make an impact on reducing weight. 

Detoxification

Drinking a lot of fluid keeps you hydrated and improves your kidney function. juice cleanse also restricts protein intake. So it decreases urea production, leading to less pressure on the kidneys. Thus, your liver and kidney can remove the waste products easily. Though there’s no scientific evidence. According to Joan Salge Blake, a professor at Boston University, “There is no science to suggest that you need to detox your body,” He said. “Your body is smarter than that. You have built-in detox organs, the liver, and kidney clean up any waste that needs to leave the body.” 

Is Juice Cleanses Healthy for You?

There are instructions you should follow when you are juicing. Hence it would be healthy for you. They include duration, selected food items, your eligibility, and other parameters. It may be helpful in some conditions and on the other hand, it may aggravate your disease conditions. 

Are juice cleanses good for IBS?

To know whether the juice cleanse is good or bad for IBS, you have to know some extra information. There are two types of fibers found in our daily foods; soluble and insoluble fibers. Juice contains the majority of the soluble fibers but loses most of the insoluble fibers. IBS with constipation and bloating may be relieved by taking foods with soluble fibers where insoluble fibers worsen the IBS symptoms. [4]

Are juice cleanses good for diabetics?

People with diabetes should be cautious while they are on a juice diet and detox diet. As you know that some fruit juice contains an excessive amount of sugar in them also there may present added sugar. So while you are following this diet there may be a spike in blood sugar which is very unsafe for a diabetic patient. You know this very well.

Are juice cleanses good for hypertension and heart disease?

Juice cleanses increase Nitric oxide production and cause vasodilation, it reduces cholesterol levels by inhibiting lipid peroxidation. It also inhibits platelet aggregation and prevents hyperhomocysteinemia. These all have their combined effects on controlling hypertension and heart diseases. [5] 

Are juice cleanses good in pregnancy and lactation?

It’s not recommended to juice cleanse during pregnancy and lactation periods. Your body needs lots of protein and calories while you are pregnant. So if you cleanse at that time you may face various antenatal and postnatal complications. Besides, you are juice fasting your body liberates toxins that may pass to your child’s body through breastfeeding. [6]

How much weight can you lose on a Juice Cleanse diet?

A study on 20 people found that they lost about two pounds on average and saw an increase in gut bacteria associated with weight loss. They took juice for three consecutive days. You can reduce 10 pounds or more weight after 7 days of Juice Cleanse. On a daily basis, your weight loss can vary from half to 4 pounds. If you think you would burn your fat, you would be wrong. This loss of weight occurs due to loss of water weight rather than fat burn.

Risks of Juice Cleanses

Here comes the most exciting part for me to write, and you may consider it a thought-provoking part. As because now I am going to tell you why you should be concerned about this trend.

Relapsed weight gain

I have mentioned earlier that drinking juice will cause short-term weight loss. Yes, that’s correct. But as per NCCIH, this is due to the loss of calories and protein in your diet, you may lose weight initially, but subsequently, you will regain your weight. As you have lost your muscle mass, you have possessed a slow metabolism rate, which makes you more likely to gain weight when you go back to your regular diet.

Increase in appetite

Dietary fibers give us a feeling of abdominal fullness. Juice Cleanses are usually devoid of these dietary fibers because juices are mostly pressed. So, no pulp or fiber remains in it. As a result, it could make you feel more hungry and tired than before. Though it has no short-term side effects, one of the risk factors for colorectal carcinoma is a dietary habit of less fibrous food. 

Kidney diseases and blood sugar imbalance

Foods like spinach and beets containing high amounts of oxalate are more likely to develop renal stones. Besides, its less fibrous property allows the sugar to be absorbed more rapidly. This will raise the blood glucose level, which may cause danger in a diabetic person.

Infection

When you are on this diet, you have to drink raw juice. As those are in raw form, they may contain numerous microorganisms. Commercial companies who supply these products to the markets must maintain proper hygiene. Such as proper cleaning, pasteurization, and standard storage procedure. If they don’t follow these accordingly, you may suffer from various infections like gastroenteritis.

Severe nutritional deficiency

We can easily guess that juice cleanses is devoid of fats. So what’s the issue here? Well, without fat in our diet, we can not absorb fat-soluble vitamins: Vit-A, D, E, and K. Their deficiency disorders may develop as a long-term effect. Also, Vit-B12 has only animal origins. If you are so concerned about detoxifying your body with juice cleanses, you may progress symptoms of Vit-B12 deficiency.    

Expensive and scientifically unfounded 

Many of you think that our digestive system needs rest, and you should provide it with a juice fast. I am sorry to expose to you that it doesn’t go with any scientific principles. Besides, many of these fruits or veggies you consume can be too pricey. It may cost you between $50 to $70 per day for most bottled juices. Do you think it’s worth wasting money on such a scientifically irrelevant trend?

How to do a Juice Cleanse properly

When some of you have the intention to start a healthy lifestyle, nutritionists usually suggest that you must eat healthy first. In that case, you may start with the suggested juice fasts under supervision. Some instructions you can follow for your health benefits –

  • You should select raw fruits.
  • Don’t choose ripe fruits or fruits with high sugar and calories frequently; mango, grapes, cherry, watermelon, banana, etc.
  • According to Molly Knudsen, M.S., RDN [7]
  • You should drink 16 ounces of juice per day.
  • Out of this 80%(13 ounces) should be veggies.
  • You should keep spinach, zucchini, cucumber, carrots, kale, beets, and celery.
  • Fruits like lemons, limes, blackberries, raspberries, blueberries, and kiwis as they have less sugar in them
  • Avoid laborious exercise during this juice cleanse program.

How many days should you juice cleanse and who is it for?

 It will be suitable for you to start juicing for a couple of days to get your body used to what you are going to do. Usually, three to four days is perfect for a first-time cleanse.

 So the Juice Cleanses program is convenient for those who are at the start of a healthy life. But remember!! They are not for frequent and prolonged use. 

Alternatives to a juice cleanse

there is not much evidence that can justify the effectiveness of juice cleanses. If any of you wish to detoxify your body through this process, you need to reassess. What will you achieve by doing an already done job occurring in our body naturally? So, to lead a healthy life, and to maintain your metabolic system functioning well, you can try the following alternatives I have mentioned.

Intermittent fasting

It is a pattern of taking meals that goes on by altering between a period of fasting and following your daily meal schedule. There are several ways of continuing intermittent fasting. Like you may try eating during a particular period of time daily, and for the rest of the day, you will perform fasting.

 On the other hand, you may prefer to eat your meal only once a day and continue this for a couple of days in a week. This habit will help you to lose extra weight by burning your fat.

Consume whole fruits and vegetables

Do you know there are some gross differences between juice and raw fruits or vegetables? Whole fruits and vegetables can be called icons when it comes to healthy carb intake. 

According to Katherine Zeratsky, R.D., L.D., “Juicing is no healthier than eating whole fruits and vegetables”.While you are juicing fruits or vegetables, the fibers that make these foods so healthy in the first place are gone. Dietary fiber intake reduces the risk of cardiovascular diseases and risk for colorectal carcinoma. [8]

 So if you want to keep yourself healthy and lose weight, you better try consuming whole fruits and vegetables. That won’t imbalance your nutrition level and dietary habits.

Balance diet

I am sure you have heard of this term. But many of you don’t have a clear idea about it. To keep yourself healthy, you need to maintain a balanced diet.

A balanced diet is a diet that contains different kinds of essential nutrients in certain quantities and proportions. So, the requirements for calories, proteins, minerals, and vitamins are completely met.

 In the juice cleanse, there is a deficiency of protein and fat rather, it’s a carb dominant diet. Thus, if you are looking to maintain healthy body weight, then you need to keep your metabolism activated. You need to choose your fat source ‌carefully.

Unsaturated fats also called healthy fat like polyunsaturated and monounsaturated fats will help you lose belly fat.

Smoothies instead of juicing

Smoothies are blends that are made by the entire fruit or vegetable including both its skin and pulp. Therefore, in this process, you don’t lose any essential fibers like any Cold Pressed juice. Smoothies possess more satiety value compared to juices, which helps you to lose weight [9].

A doubt may arise now. Does blending destroy nutrients? The answer is no. Blended fruits and veggies are nutritionally equivalent to whole fruits and veggies.

FAQs

Is a Juice Cleanse Good for Weight Loss?

You may lose weight after Juice cleanses, but it’s a short-term effect. You will regain your weight after you get back to your regular diet.

Does a 1-Day Juice Cleanse Do Anything?

A particular question may arise in your mind. If you juice cleanse only for one day what will happen? Actually, it will provide you with a mental focus more than a physical change.

How Long Should You Be on a Juice Cleanse?

According to Molly Knudsen, M.S., RDN you shouldn’t extend this juice diet for more than three days. Prolonged time may cause serious health issues.

What Happens to Your Body After a Juice Cleanse?

Several changes you may notice. Such as sudden weight loss which is mostly water weight, and improvement of your gut health by balancing your gut bacteria. sometimes it may increase your bowel movement and some people use it to detox their bodies. The prolonged practice may result in an eating disorder, nutritional deficiencies, and many more health hazards.

Do Juice Cleanses Make You Poop?

Yes, in some people fresh juice diets may exert a laxative effect, and relieve constipation. The remaining products of juice in the gut are fermented by the gut bacteria and exert this effect.

Is It Healthy to Do a Juice Cleanse Once a Week?

If your ambition is to lose an enormous amount of weight you can juice cleanse once a week for a month. If you continue like this it may cause severe calorie loss and you might be fatigued all the time.

3-Day Juice Cleanses Result

“A three-day juice cleanse is not a harmful thing,” says Robynne Chutkan, M.D. [10]according to him, this won’t change your health drastically. UCLA says, “The three-day juice cleansing induces persistent weight loss. The juice fast decreased lipid peroxidation and increased NO concentrations, which may improve cardiovascular health.”

Last Words

Well, if you’ve read the earlier section of this article, I must say now you’re able to make your own decision. Let me help you a bit more. As you’ve learned, juice fasting can help you lose weight initially, but it’s no effective health benefit.

Though there is some evidence that it may work in cases of some people. But the largest population is not benefited and may even get into trouble with eating disorders. Besides, doctors still do not support this practice of losing weight and detoxifying your body.

As of now, you have learned the ins and out of this Juice Cleanses, so you can decide whether you should continue this process or not. Instead of this dubious process, you should rather go for other alternatives to follow and have a healthy living.

References:

[1] Hughes, Luanne j. “FS542: How to Squeeze the Most Nutrition Out of Your Juice (Rutgers NJAES).” Rutgers New Jersey Agricultural Experiment Station, June 2013, https://njaes.rutgers.edu/fs542/. Accessed 14 July 2022.

[2] Rieder, Anita. “Supplementation with mixed fruit and vegetable juice concentrates increased serum antioxidants and folate in healthy adults.” PubMed, 2004, https://pubmed.ncbi.nlm.nih.gov/15190044/. Accessed 14 July 2022.

[3] PubMed Central. “Health benefit of vegetable/fruit juice-based diet: Role of microbiome.” PubMed, 19 May 2017, https://pubmed.ncbi.nlm.nih.gov/28526852/. Accessed 14 July 2022. 

[4] Axelrod, Cara Hannah, and Miguel Saps. “The Role of Fiber in the Treatment of Functional Gastrointestinal Disorders in Children.” MDPI, 2018, https://www.mdpi.com/2072-6643/10/11/1650/htm. Accessed 15 July 2022.

[5] PubMed Central. “Effects and Mechanisms of Fruit and Vegetable Juices on Cardiovascular Diseases.” NCBI, 4 March 2017, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372571/#B47-ijms-18-00555. Accessed 15 July 2022.

[6] The cold pressed juicery. “Pregnancy, breastfeeding, and cleansing.” The Cold Pressed Juicery, 12 May 2016, https://www.thecoldpressedjuicery.com/blogs/the-press/108165830-pregnancy-breastfeeding-and-cleansing. Accessed 15 July 2022.

[7]. Tran, Marc. “Juice Fasting: Benefits, Risks, & How To Do One.” MindBodyGreen, 30 December 2021, https://www.mindbodygreen.com/0-7334/the-right-and-wrong-way-to-juice.html. Accessed 14 July 2022.

[8]. PubMed Central. “The Health Benefits of Dietary Fibre – PMC.” NCBI, 21 October 2020, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589116/. Accessed 14 July 2022

[9]. Zeratsky, Katherine. “Juicing: What are the health benefits?” Mayo Clinic, Mayo Clinic, October 2021, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/juicing/faq-20058020. Accessed 14 July 2022.
[10]. Fowler, Paige. “What Happens to Your Body On a 3-Day Cleanse.” Shape, 9 September 2020, https://www.shape.com/lifestyle/mind-and-body/your-body-juice-cleanse. Accessed 15 July 2022.

Thank you

Are Granola Bars Healthy?

Christina Ross
-
0
Are Granola Bars Healthy?

Granola bars are nutritious snacks that you can have between meals. It is a good option to fulfill your hunger and prevent cravings. As a result, you can avoid overeating and lose weight. Are granola bars healthy? That is the discussion we are going to have here.

Granola bars are healthy if they are made from natural whole grain ingredients like oats, fruits, nuts, and seeds. You can get various flavors of them.

Let’s get right into the detailed information to know more about it.

Granola Bar Nutrition

Granola bars are a healthy option for your diet plan. It has ingredients like dried fruits, oats, honey, nuts, seeds, chocolate chips, and coconut. The nutritional value depends on the ingredients and brand. There are many varieties you can find that include extra sugar and calories. On the other hand, you can also find some healthier options as well.

The Quaker Chewy Dipps Chocolate Chip Bars are lower in calories. It has less protein and fiber. Also, if you see the Larabar Dark Chocolate Almond Nut & Seed Bar, it contains a lot more calories, protein, and other nutritional benefits than the first one. Whereas, the first one has double the amount of sugar as the second one.

Most granola bars contain 100-300 calories, 1-7 grams of fiber, and 1-10 grams of protein per serving. Some of the other bars include B vitamins, micronutrients, magnesium, calcium, iron, and more.

Here, let’s see the nutritional elements of both Larabar Dark Chocolate Almond Nut & Seed Bar and Quaker Chewy Dipps Chocolate Chip Bars and have a comparison of them.

Nutritional FactorsQuaker Chewy Dipps Chocolate Chip BarsLarabar Dark Chocolate Almond Nut & Seed Bar
Calories140200
Carbs23 grams13 grams
Protein1 gram5 grams
Sugar13 grams7 grams
Fat5 grams15 grams
Fiber1 gram4 grams

Benefits of Granola Bars 

There are tons of benefits of granola bars. It is not only budget-friendly but also portable, nutritional, and properly portioned. It helps you to avoid overeating. It is beneficial for your health if you are into weight management.

If you follow proportioned food, you can have better fat loss than any standard diet plan. Another reason for being granola healthy is the ingredients it contains. It has some amazing healthy nutritional ingredients like oats, nuts, dried fruits, seeds, and more.

Oats are a type of fiber that can minimize the total LDL level or bad cholesterol levels. It is a great source of beta-glucan. So, you can easily reduce two risk factors of heart disease. All the ingredients are a good addition to your diet. They are beneficial for controlling blood sugar levels and securing heart health. These bars can be a good source of energy and weight loss management.

Possible Drawbacks of Granola Bars

Although granola bars are a good source to manage weight, there are some things you should be careful about. Granola bars are a healthy option. However, some are stuffed with extra calories, sugar, and artificial ingredients.

Having a higher amount of excess sugar can higher the risk of several chronic situations including heart disease, diabetes, and obesity. Some granola bars contain artificial sweeteners and alcohol. They can fully break down in your body and cause digestive issues. You can go with some of the bars that have less amount of sugar and artificial content.

The other types of artificial sweeteners like sucralose, aspartame and saccharin are used. These are the healthier option as it is Food and Drug Administration (FDA) approved. Some granola bars can interrupt your blood sugar control and affect your beneficial gut bacteria.

Many granola bars are highly processed with vegetable oils, sugars, preservatives, and artificial flavors. High consumption of these bars can increase the risk of metabolic syndrome. And this can lead to stroke, diabetes, heart disease, and many more like this.

How to Choose Healthy Granola Bars?

To select the right granola bar, you need to check the ingredients and other information from the label. Choose that product that is mostly made from real ingredients like nuts, fruits, seeds, and grains.

Besides, select the product that includes less than 10 grams of sugar, and 5 grams of protein. It should contain at least 3 grams of fiber to keep you healthy. You should choose a product that has a limited ingredient list. If you want it to reduce and maintain your weight, you should take a look at the number of calories that the bar has. Choose the bar that has less than 250 calories per serving.

You can also make your customized granola bars with a few ingredients. For that, check the healthy granola bars recipe. You just need:

  • 2 cups of oats
  • 1 cup of packed dates
  • 1/4–1/2 cup of nut butter
  • 1 cup of nuts (almonds, walnuts, pecans, pistachios, etc.)
  • 1/4 cup of maple syrup or honey (optional)

Mix all the ingredients and cook it in a pan for a minute. Stir it well and put the mixture in a baking dish. Leave it to sit in the freezer for about 20-25 minutes. Slice and serve. That is how you can make your own granola bar at home.

What Are The List of Some Kinds of Healthy Granola Bars?

Choosing the right granola bar for your body is important. It is not that easy. You should be careful about some of the things while buying. Get any granola bar that contains protein, fiber, vitamins, minerals, and healthy fats. It could be a healthy snack for you to have between meals. It can fulfill your hunger.

They are more like a candy bar than a nutritious snack. The reason is it includes sugar and highly processed ingredients. Here, we are going to share with you 12 types of healthy granola bars that are designed to fit into dietary plans.

Low-Calorie Granola Bars

Low-calorie bars are pre-portioned snacks. It is convenient at the same time. If you are someone who wants to lose weight, you can take these bars that have low-calorie intake. Choose any steer clear of artificially sweetened and highly processed granola bars.

Also, you can go with bars that are made of natural ingredients like grain, nuts, fruits, and seeds. They help you to have your daily nutrients. They are also rich in protein and fiber. So, it becomes a healthy option for you to fill your stomach for a long time.

There are some good options like Health Warrior Chia Bars, Sheffa Savory Bars, Kashi Chewy Granola Bars, and more.

Kid-Friendly Granola Bars

There are some suitable options for kids as well. These kinds of bars should be made from whole ingredients. The elements should be minimally processed. Besides, there should be little sugar added or salt if possible. When you are buying any granola bars for kids, check the label and be sure about the facts. 

Talking about kid-friendly granola bars, you can have plenty of options. One of them is Nākd bars. These are made from nuts, fruits, and spices with a little bit of salt. There is no added sugar or syrup in it. These are dairy-free, gluten-free, and vegan. You can find 17 different types of flavors like carrot cake, salted caramel, and more.

Another option is Phyter Plant-based Bars. These are suitable for kids because they are made from mostly whole-grain ingredients including oats, fruits, nuts, and seeds. It has little amount of sugar or salt.

It will be a healthy choice for kids. You can get 6 types of different flavors coconut, sweet potato, berries, peanut butter, and more. They are gluten-free, eggless, soy-free, and dairy-free. So, it becomes suitable for those who have allergies to these elements.

Nut or Grain-Free Granola Bars 

For kids, nuts and grain-free granola bars are also amazing. It comes in handy. If your kid has food allergies or intolerances, you can have some of the good grain-free granola bars. Caveman Grain-Free Granola Bars are one of them.

These are mostly made from seeds, nuts, and dried fruits with a small amount of sugar, maple syrup, or tapioca. They come in flavors like cinnamon resin, blueberry almond, and coconut cashew. Another one is Purely Elizabeth Bars that contain coconut flakes, coconut oil, nuts, and seeds. All of them are vegan and gluten-free.

The other one is Enjoy Life Chewy Bars. These are free from the top eight allergens like wheat and nuts. If you want a halal product, this one’s for you. They are non-GMO and come in seven different flavors.

They are made from a blend of millet flours, rice, and buckwheat. It also contains sunflower seeds, flax seeds, dried fruits, dates, and spices. They are sweetened with sugar and tapioca syrup. Go Raw Sprouted Bars are also a great option as they are made from whole ingredients like sprouted seeds, fruits, and spices.

Protein-Rich Granola Bars 

Protein-rich granola bars are also good. It helps you to limit hunger between meals. This can be a great recovery snack when you have cravings. Also, it is good to have after-workouts.

There are some good options for protein-rich bars out there. Like, RXBAR, Lärabar Protein, Kashi Go Protein Bars, and more. RXBAR is a high-protein bar that contains nuts, egg whites, and spices. It is also gluten-free with around 200 calories and 12 grams of protein per bar.

Another is Lärabar Protein that is a gluten-free granola bar with nuts, fruits, and prices. It is enriched with pea protein and has no artificial preservatives, sweeteners, or flavors. It includes 210-230 calories, 11 grams of protein, 7-10 grams of cat, 24-26 grams of carbs, and 4 grams of fiber. There are only 2 grams of added sugar included and the rest are from natural sweeteners like apples, dates, and blueberries.

There is another that is called Kashi Go Protein Bars. It comes in three flavors such as crunchy peanut and peanut butter, dark chocolate and almonds, and dark chocolate and peanut butter. All the ingredients are plant-based like nuts, oats, pea protein powder, and more. These are good as it contains 12 grams of protein in each bar.

Homemade Granola Bars

There are some homemade granola bars you can make to maintain your diet. It can be a great alternative to the ones that you buy from the stores. Homemade ones are healthy as they has less processed ingredients along with a little bit of sugar or salt.

Besides, they are easy to make as well. To do that, all you need is to arrange the ingredients first. You will need oats, chopped nuts, diced dates, butter, coconut flakes, dried fruits, chocolate chips and things you want to add to it, and honey or maple syrup.

Mix all the ingredients and spread the mixture onto a loaf pan. Bake it for around 25-30 minutes at 176℃ or 350℉. After that, leave it to cool down before you slice it. Freeze it for 20-30 minutes and you can now serve your homemade granola bar. You can customize the ingredients according to your taste. Enjoy your bar and keep healthy.

FAQs

1. Are chewy granola bars healthy?

The chewy granola bars contain a low amount of calories. But the sugar content is certainly worse. Also, the bar is small. It doesn’t have much protein and fiber. It cannot satisfy your hunger. Hence, it doesn’t work well for weight loss projects.

2. Are granola bars good for weight loss?

Yes, granola bars are healthy if they’re made from natural grains like dry fruits and nuts. It is good for providing a lot of energy to your body. But these kinds of bars cannot help you with weight loss. It can even help you to gain weight because of the ingredients.

3. How many granola bars should I eat a day?

Make sure you eat 2 granola bars per day, not more than that. Otherwise, it will be unhealthy for your body. Bars are to provide energy and prevent cravings between meals. But it should not be the meal. Make sure of that.

4. What are the best granola bars for muscle gain?

Granola bars are healthy because they can reduce hunger and provide a lot of energy. You can have it before working out. They have a lot of muscle-building protein as well. Some of the good granola bars are Kate’s Real Food Lemon Coconut Bivy Bars, Larabar Protein Apple Cobbler Bars, Carrot Cake Phyter Bars, Chocolate Coconut Primal Kitchen Protein Bars, Lemon Poppy Seed Core Bars, Fruit + Nut + Seed Patterbars, Health Warrior Apple Cinnamon Chia Bars, and lots more.

5. What are the unhealthy granola bars?

There are some of the worst granola bars that are available. Such as Clif Bar Chocolate Brownie, Nutri-Grain Bar, Strawberry, Kashi Honey Almond Flax, Quaker Chewy Dipps Peanut Butter, Fiber One Chewy Bar, Chocolate Caramel & Pretzel, Atkins Chocolate Chip Crisp Bar, and Extend Nutrition, Peanut Butter.

6. Are kind bars healthy?

Kind bars contain a high amount of healthy fat and fiber. It helps to provide a sweet flavor. These are healthy grain bars with high nutrient content. It has a little amount of added sugar. Overall, it is healthy.

Wrap Up

Now that you know about granola bars, you can get the idea and decide if you want the bars in your diet or not. Granola bars are a handy and good choice if you want to fulfill your cravings between meals.

This could be a healthy snack as well. So, are granola bars healthy? The answer is yes. Get the information and choose a good granola bar for your body.

Monday Musings + Noodle Kugel

Christina Ross
-
0
Monday Musings + Noodle Kugel

1. SO Delicious has – in my opinion – stolen the show in terms of vegan holiday beverages this year. Both their ‘Nog & Mint Chocolate coconut milk beverages are super tasty.

The latter actually almost tastes to me like it has been spiked with liquor… but that’s probably due to over-consumption of peppermint schnapps hot chocolate during my college years. Whenever I taste chocolate and mint together I think of that drink. Anyone who attended a certain Lafayette fraternity’s annual holiday party can attest to this.

2. John and my weekly Friday night homemade pizza date was pushed back until Saturday, when I made a caramelized onion and goat cheese pie. Delicious!

Speaking of delicious, the reason pizza night was held off until Saturday is that the hubs and I went out to dinner with Shannon and her boyfriend on Friday. We enjoyed a Latin American meal at Orinoco in Brookline. If you’ve never had an arepa before, I highly suggest giving it a try!

3. On Sunday, I opted for Christmas flavor overload with an awesome bowl of stovetop eggnog oats topped with – of course – TJ’s Cookie Butter & my Gingerbread Cookie Dough Cheesecake Dip.

How To: combine 1/3 cup each old-fashioned rolled oats, vegan or light eggnog, and water + ground cinnamon and nutmeg to taste in a small saucepan. Add in a sliced banana if desired. Turn the heat on to medium and stir mixture with a rubber spatula until desired consistency is reached. I tossed in about a tablespoon of ground flax after removing the cooked oatmeal from the heat. Serve h-o-t with a generous dollop of the aforementioned toppings.

4. For today’s Back Burner post, I’m embracing my (half) Jewish heritage to bring you a healthier version of Noodle Kugel.

If you’re unfamiliar with the sweet noodle pudding, (or you’re looking for a lighter version of the classic dish), be sure to check out my recipe!

I’m posting it just time for Hanukkah, which starts tomorrow at sundown. I haven’t celebrated the holiday in quite some time – and my family never made traditional Jewish food to accompany the celebration – but I do have fond memories of lighting the menorah each of the eight nights.

I made another classic Jewish treat over the weekend as well, the photos of which I will be sharing with you tomorrow!

Other recipes to check out:

Sweet Potato Zucchini Vichyssoise, Spiced Up

Christina Ross
-
0
Sweet Potato Zucchini Vichyssoise, Spiced Up

The best thing about leftovers is morphing them into a slightly different dish later on in the week.

Case in point: I reheated the Sweet Potato Zucchini Vichyssoise with chipotle chile powder and cumin, and then topped it with chopped avocado, plain 2% Greek yogurt, and chipotle hot sauce.

I hereby declare this meal makeover mission a success!

Here’s the recipe for my Sweet Potato Zucchini Vichyssoise. Simply season it to taste with chipotle (or ancho) chile powder, cumin, and hot sauce of your choice. Top with Greek yogurt, chopped avocado, and any other accoutrements you’d like.

NameSweet Potato Zucchini Vichyssoise, Spiced Up
CuisineFrench
Prep Time20 minutes
Cooking Time45 minutes
Total Time2 hours and 10 minutes (including chilling)
Servings6
Yield6 cups

Ingredients For the Soup

  • 2 medium-sized sweet potatoes, peeled and diced
  • 2 zucchinis, chopped
  • 1 leek, sliced (white and light green parts only)
  • 2 cloves garlic, minced
  • 4 cups vegetable broth (or chicken broth if you prefer)
  • 1 cup heavy cream
  • 2 tablespoons olive oil
  • 1 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • Salt and pepper to taste
  • Fresh chives, for garnish

Ingredients For the Spiced Croutons

  • 2 slices of day-old bread, cut into cubes
  • 2 tablespoons olive oil
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon cayenne pepper (adjust to your spice preference)
  • Salt to taste

Estimated Nutrition Per Serving (1 cup):

  • Calories: 250 kcal
  • Total Fat: 18g
  • Saturated Fat: 9g
  • Trans Fat: 0g
  • Cholesterol: 50mg
  • Sodium: 800mg
  • Total Carbohydrates: 19g
  • Dietary Fiber: 3g
  • Sugars: 4g
  • Protein: 3g
  • Vitamin D: 0%
  • Calcium: 6%
  • Iron: 8%
  • Potassium: 380mg

Please note that the nutrition values are estimated and can vary based on the specific ingredients used and portion sizes.

Instructions

Making the Spiced Croutons:

  1. Preheat your oven to 350°F (175°C).
  2. In a bowl, combine the olive oil, smoked paprika, cayenne pepper, and a pinch of salt.
  3. Toss the bread cubes in the spiced olive oil mixture until they are well coated.
  4. Spread the cubes evenly on a baking sheet and bake for about 10-12 minutes or until they turn golden and crispy. Remove them from the oven and set aside.

Preparing the Sweet Potato Zucchini Vichyssoise:

  1. In a large pot, heat the olive oil over medium heat. Add the sliced leeks and minced garlic, sautéing until they become soft and fragrant, about 5 minutes.
  2. Stir in the diced sweet potatoes and chopped zucchini. Continue to cook for an additional 5 minutes, allowing the vegetables to absorb the flavors.
  3. Pour in the vegetable (or chicken) broth, and bring the mixture to a boil. Reduce the heat, cover the pot, and let it simmer for about 20-25 minutes or until the sweet potatoes are tender.
  4. Using an immersion blender or a regular blender (in batches), puree the soup until it reaches a smooth and creamy consistency.
  5. Return the soup to the pot over low heat and stir in the heavy cream, ground cumin, and smoked paprika. Simmer for an additional 5 minutes, allowing the flavors to meld. Season with salt and pepper to taste.
  6. Once the soup is heated through, remove it from the heat and let it cool to room temperature. Then, refrigerate it for at least 2 hours before serving to allow the flavors to intensify.

Serving:

  1. Ladle the chilled Sweet Potato Zucchini Vichyssoise into bowls.
  2. Garnish each serving with a handful of spiced croutons and a sprinkle of fresh chives.
  3. Serve and enjoy your Spiced Up Sweet Potato Zucchini Vichyssoise! The combination of sweet and savory, with a hint of spice, is sure to delight your taste buds.

Do you have a favorite use for certain leftovers? Sandwiches? Soups? Salads?

Other recipes to check out:

Blueberry Buttermilk Pancakes for One

Christina Ross
-
0
Blueberry Buttermilk Pancakes for One

You know what frustrates me?

I’ll tell ya.

When you order pancakes – whether they be banana, blueberry, chocolate chip, or what have you –  at a restaurant, and set in front of you is a stack of pancakes with a measly scattering of whatever add-in you had your heart set on.

That’s where homemade pancakes come in. You can add in as many banana slices/berries/chocolate chips as you’d like.

Take these, for example. I stuffed these pancakes-for-one with a cup of plump blueberries.

Yes. A full cup!

Not to worry, they cooked up perfectly… ridiculous amount of blueberries and all.

See those bubbles up there? That’s when you know they’re ready to be flipped.

I think one of the most gratifying breakfast culinary creations to make is a stack of tender, fluffy, & perfectly golden brown pancakes.

Especially when that stack of deliciousness is aaaaalllll yours.

These pancakes are – quite literally – bursting with juicy blueberries. They are sweet enough to enjoy unadorned, but let’s be honest: what are pancakes without maple syrup?

Not as good as pancakes with maple syrup. Obviously.

I continue to be pleasantly surprised by how soft and pillowy pancakes can be when made with whole wheat pastry flour. You might expect them to be dense and chewy, but I can assure you they are the absolute antithesis!

I don’t think I can choose a favorite between these, the Chocolate Chip Banana Pancakes for One, and those PB & J Pancakes for One.

Maybe you should just invite two friends over to make – and share! – all three types of pancakes.

All I ask is that I be one of those friends ;).

Blueberry Buttermilk Pancakes for One

NameBlueberry Buttermilk Pancakes for One
CuisineFusion
Prep Time5 minutes
Cooking Time10 minutes
Total Time15 minutes
Servings1 serving
Yield3-4 small pancakes

Ingredients

  • 1/2 cup all-purpose flour
  • 1/2 tablespoon sugar
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 cup buttermilk
  • 1/2 teaspoon vanilla extract
  • 1 egg
  • 1/2 cup fresh blueberries
  • Butter or oil for cooking
  • Maple syrup for serving

Instructions

Prepare Your Workstation

Begin by setting up your workstation. Place a non-stick skillet or griddle on the stove and heat it over medium-low heat. This will be used to cook your pancakes.

Mix Dry Ingredients

In a medium-sized bowl, whisk together the flour, sugar, baking powder, baking soda, and salt. This dry mixture will form the base of your pancake batter.

Combine Wet Ingredients

In a separate bowl, whisk together the buttermilk, vanilla extract, and egg until well combined. The buttermilk adds a delightful tanginess and moisture to the pancakes.

Combine Wet and Dry Ingredients

Pour the wet ingredients into the bowl with the dry ingredients and stir until just combined. Be careful not to overmix; a few lumps in the batter are perfectly fine. This will ensure your pancakes stay light and fluffy.

Fold in Blueberries

Gently fold in the fresh blueberries. They’ll add a burst of sweet and juicy flavor to your pancakes.

Cook the Pancakes

Add a small amount of butter or oil to your preheated skillet or griddle. Ladle about 1/4 cup of batter for each pancake onto the cooking surface. Cook until bubbles form on the surface of the pancake, then flip it over and cook the other side until it’s golden brown. This usually takes about 2-3 minutes per side.

Serve

Once your pancakes are cooked to perfection, transfer them to a plate. Drizzle with maple syrup for that classic pancake sweetness.

Enjoy

Now, it’s time to dig in and enjoy your Blueberry Buttermilk Pancakes for One. Savor the fluffy texture, the tangy buttermilk, and the burst of blueberry goodness in every bite.

Estimated Nutrition per Serving

  • Calories: 300-350 kcal
  • Carbohydrates: 45-50g
  • Protein: 9-10g
  • Fat: 8-10g
  • Saturated Fat: 3-4g
  • Cholesterol: 100-120mg
  • Fiber: 2-3g
  • Sugar: 8-10g
  • Sodium: 600-700mg

Creamy Pesto Dip Recipe

Christina Ross
-
0
Creamy Pesto Dip Recipe

Last Sunday night John and I had dinner with our friends Shannon and Mike at Sweet Basil, our favorite restaurant out here in the ‘burbs.

Everything we’ve ordered from our many times at this popular restaurant has been phenomenal, but one of the best dishes they offer comes gratis: fresh basil pesto with big chunks of garlic and plenty of Parmesan cheese served with bread. We joked about eating the pesto without the bread… instead using the ridiculously large spoons set at each seat to slurp down the delicious green-speckled condiment.

I seriously considered it.

I made this dip as a precursor to the Easter dinner I hosted a week prior to our dinner at Sweet Basil, and the store-bought pesto I used for the recipe didn’t come close to the fresh pesto we enjoyed at the restaurant… but the dip still turned out pretty tasty.

The bulk of this creamy dip is protein-packed Greek yogurt, but a bit of neufchatel cream cheese adds a touch of silky decadence and the pesto – of course – adds great flavor.

I served the pesto dip with crunchy carrot sticks and sweet yellow pepper strips, but you could also use it as a spread on sandwiches.

Name:Creamy Pesto Dip
Cuisine:Italian-inspired
Prep Time:10 minutes
Cooking Time:0 minutes (No cooking required)
Total Time:40 minutes (Includes chilling time)
Servings:8 servings
Yield:About 2 cups of dip

Ingredients

  • 2 oz neufchatel (1/3-less-fat) cream cheese, at room temperature
  • 1/2 cup 2% plain Greek yogurt
  • 1/4 cup basil pesto, homemade or store-bought
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • Kosher salt and freshly ground black pepper, to taste

Instructions

In a medium mixing bowl, combine all ingredients with a spoon or electric mixer until well-combined.

Serve chilled or at room temperature with crudites, baguette slices, or crackers.

Estimated Nutrition Per Serving

  • Calories: 120 calories per serving
  • Total Fat: 11g
    • Saturated Fat: 4g
    • Trans Fat: 0g
  • Cholesterol: 20mg
  • Sodium: 240mg
  • Total Carbohydrates: 2g
    • Dietary Fiber: 0g
    • Sugars: 1g
  • Protein: 2g
  • Vitamin D: 0%
  • Calcium: 6%
  • Iron: 0%
  • Potassium: 1%

Maple Apple Snack Cake Recipe

Christina Ross
-
0
Maple Apple Snack Cake Recipe

One tenet of my healthy eating philosophy is to choose produce that is in season as often as possible. Even though grocery store produce shelves are overflowing with berries, zucchini, and other summer fare, the Natural Resource Defense Council states that there is “no fresh, local produce available in Massachusetts at this time”. Although this unfortunate fact certainly doesn’t mean I’m not eating plenty of produce (I buy bananas and greens year-round), it does mean that I’m attempting to purchase more fruit and vegetables that are currently fresh in the northeast region.

Fortunately, our neighboring state of New York offers fresh apples in early April. Despite my ever-intensifying craving for ripe strawberries and plump blueberries, for the time being I’m sticking with crisp apples. I’ve been plowing my way through huge bags of organic Pink Lady and Gala apples as a sweet ending to packed lunches or an energizing pre-workout snack. Despite fully enjoying apples in their purest form, I couldn’t suppress a recent urge to feature a couple of them in a baking experiment.

The hefty amount of applesauce in this recipe yields a pudding-like cake, so don’t expect a light spongy texture. The slightly sweet batter envelops large pieces of tender apple, which is complemented nicely by a subtle maple flavor. You could certainly finely chop the apples before adding them to the thick cinnamon-flecked batter, but I personally prefer to bite into big succulent pieces of the sweet fruit.

I can’t wait for berry (and cherry!) season to come to Boston, but until then I’ll be happily munching away on my current fruit of choice.

NameMaple Apple Snack Cake Recipe
CuisineAmerican
Prep Time20 minutes
Cooking Time35-40 minutes
Total Time55-60 minutes
Servings9 squares
Yield1 9×9-inch cake

Ingredients

  • 3/4 cup white whole wheat flour
  • 1/4 tsp baking powder
  • 1/4 tsp salt
  • 1/2 tsp ground cinnamon
  • 1 cup unsweetened applesauce
  • 1/4 cup pure maple syrup
  • 1/4 tsp pure maple extract
  • 2 large apples, peeled, cored, and roughly chopped

Directions

Preheat oven to 350 degrees F.

Coat a baking dish (I used one measuring 11 in x 7 in) with canola oil cooking spray.

In a small bowl, whisk together the flour, baking powder, salt, and cinnamon; set aside.

In a medium bowl, whisk together the applesauce, maple syrup, and maple extract. Stir the dry ingredients into the wet, mixing just until fully incorporated.

Fold the chopped apple into the batter, and spoon into the prepared baking dish.

Bake for 35-40 minutes, or until a toothpick inserted into the center of the cake comes out clean.

Nutrition Information (Per Serving)

  • Calories: 250 calories
  • Total Fat: 10g
    • Saturated Fat: 6g
  • Cholesterol: 50mg
  • Sodium: 280mg
  • Total Carbohydrates: 38g
    • Dietary Fiber: 1g
    • Sugars: 21g
  • Protein: 3g

Del Monte® Pear Crisp (+ a holiday gift card giveaway)

Christina Ross
-
0
Del Monte® Pear Crisp (+ a holiday gift card giveaway)

Holiday season is rapidly approaching, and that inevitably means entertaining, cooking, and shopping galore are on the horizon. I’ve got you covered on all three fronts with a crowd-pleasing recipe and the chance to win a $100 gift card to Crate & Barrel.

Before we get to the giveaway, let’s talk about holiday cooking!

Let’s face it. For the majority of the USA, the holidays are during the time of year that most fresh produce is tough to come by. That’s where a “garden pantry” stocked with Del Monte® canned fruits & vegetables comes in. The majority of Del Monte® fruit, vegetables, and tomatoes are grown domestically in premium soil and packed at the peak of freshness, which ensures the retention of nutrients. Studies show the canning process for certain fruits and veggies – such as peaches & tomatoes – actually increases the amount of antioxidants and vitamins. So it’s a no-brainer to stock your pantry with Del Monte® canned goods for garden quality cooking inspiration this holiday season.

This is not going to come as a big surprise to those who read this blog often, but I get the most excited about sweet holiday fare.  Turkey is all well and good, but it’s the dessert that I really look forward to. When else is it considered appropriate to load your plate with three different kinds of pie? Yes, pie is the traditional holiday dessert, but I love fruit crisp just as much… perhaps even more. A warm, bubbling, juicy fruit filling crowned with a sweet crisp topping sounds like the ultimate end to a holiday meal.

Del Monte® canned pears take center stage in this crisp, which would be a welcomed addition to your holiday dessert spread. The pears are tender and sweet, and the liquid they are canned in is reduced down to make a thick syrupy sauce for the crisp. The topping contains no butter, but is nonetheless golden brown and crisp.

The holidays are unarguably a time for indulgence, but this pear crisp is actually healthy enough for breakfast. Low in fat and light in sugar, you won’t have to think twice about eating a few spoonfuls directly out of the dish the morning after your big feast… if you’re hungry after your holiday meal, that is!

Pear Crisp with Del Monte® pears 

by Lauren Zembron

Prep Time: 10 minutes

Cook Time: 80 minutes

Keywords: bake breakfast dessert pears oatmeal crisp fall

Ingredients (6 servings)

Ingredients for the pear filling:

Ingredients for the crisp topping:

  • 2 cups old-fashioned rolled oats
  • 1 1/2 cups whole wheat pastry flour
  • 1/4 tsp salt
  • 1 tsp ground cinnamon
  • 1/2 tsp ground nutmeg
  • 1/3 cup neutral-flavored vegetable oil
  • 1/2 cup pure maple syrup, preferably grade B

Instructions

Place a fine mesh sieve over a 2 cup measuring cup. Pour in one can of pears, allowing the syrup to accumulate in the measuring cup. Pour drained sliced pears into a bowl. Repeat with a second can of pears. Pour in enough syrup from a third can to equal 1 3/4 cup total liquid. Discard remaining syrup in the third can or reserve for another purpose. You should now have drained pears from 3 cans in the bowl, and 1 3/4 cup syrup in the measuring cup.

Preheat oven to 350°F. Toss the pears and lemon juice together and spread in an even layer in a 9 inch baking dish.

For the filling: Heat 1 1/2 cups reserved syrup in a small saucepan set over medium-high heat until simmering. Meanwhile, in the measuring cup, whisk the arrowroot powder into the remaining 1/4 cup reserved syrup until no lumps remain. Whisk the arrowroot “slurry” into the simmering pear juice. Bring mixture to a low boil, reduce heat to low, and let simmer until mixture is has thickened and reduced by half – whisking every now and then – about 25 to 30 minutes. Remove from heat, stir in vanilla extract and salt, and pour over the pears in the baking dish.

For the crisp topping: In a medium mixing bowl, combine the oats, flour, salt, cinnamon, & nutmeg; whisk to combine. Stir in oil and maple syrup; stir to combine. Evenly crumble the crisp topping over the fruit.

Cover with aluminum foil and bake at 350°F for 30 minutes (you’ll probably want to place a baking sheet underneath the crisp to catch any overflow). Remove the foil and bake for an additional 20 minutes, until the crisp topping is golden brown and the fruit filling is hot and bubbling.

Let sit at room temperature for at least 10 minutes before serving.

Sweepstakes Rules: No duplicate comments.

You may receive (2) total entries by selecting from the following entry methods:

a. Leave a comment in response to the sweepstakes prompt on this post
b:Tweet (public message) about this promotion; including exactly the following unique term in your tweet message: “#SweepstakesEntry”; and leave the URL to that tweet in a comment on this post

 c: Blog about this promotion, including a disclosure that you are receiving a sweepstakes entry in exchange for writing the blog post, and leave the URL to that post in a comment on this post

d: For those with no Twitter or blog, read the official rules to learn about an alternate form of entry.

This giveaway is open to US Residents age 18 or older. Winners will be selected via random draw, and will be notified by e-mail. You have 72 hours to get back to me, otherwise a new winner will be selected.

The Official Rules are available here.

This sweepstakes runs from 11/18/2013-12/18/2013

Be sure to visit the Del Monte® brand page on BlogHer.com where you can read other bloggers reviews and find more chances to win!

Corn, Black Bean, and Tomato Salad

Christina Ross
-
0
Corn, Black Bean, and Tomato Salad

Perhaps due to the mid summer-liked temperatures we’ve been having here in Boston, I’ve lately been craving produce.  A bit bored with green salads, I wanted to put together a veggie-centric dish that combined multiple flavors and textures. I also wanted to stick with a Mexican flavor profile considering the side dish was to be served alongside shrimp tacos with mango and avocado salsa. I just so happened to have on hand the necessary components to make this vibrant salad, and it came together in mere minutes.

Although arguably better suited for Cinco de Mayo, this fresh and tasty salad would be equally as enjoyable served on Memorial Day – or any day, really. Colorful, flavorful, light, and healthy, this corn, black bean, and tomato salad is the perfect accompaniment to any warm-weather meal.

I prepared the full recipe knowing full well that John and I wouldn’t polish off the salad in one sitting; as anticipated, the leftover salad was delicious the next day. I suggest making double the amount you need for one meal and storing it in the fridge to nibble on throughout the week.

Name:Corn, Black Bean, and Tomato Salad
Cuisine:American
Prep Time:15 minutes
Cooking Time:0 minutes (No cooking required)
Total Time:15 minutes
Servings:4
Yield:Approximately 6 cups

Corn, Black Bean, and Tomato Salad

serves 4-6

Ingredients:

2 cups corn kernels

1 can low-sodium black beans, rinsed & drained

1 medium red bell pepper, (preferably organic), seeded and finely chopped

1 cup grape tomatoes, (preferably organic), halved

2 Tbsp finely diced red onion

2 Tbsp finely diced green onion

2 Tbsp chopped cilantro

1 Tbsp extra virgin olive oil

juice from 1 lime

1 tsp ground cumin

Kosher salt and freshly ground black pepper, to taste

Instructions

Prepare the Corn

Start by shucking the corn and removing the kernels. You can do this by standing the cob upright on a cutting board and running a knife down the sides. Collect the fresh corn kernels in a bowl.

Combine Corn and Black Beans

In a large salad bowl, combine the fresh corn kernels and the rinsed black beans. The combination of sweet corn and hearty black beans creates a satisfying and nutritious base for the salad.

Add Cherry Tomatoes and Red Onion

Gently fold in the halved cherry tomatoes and finely chopped red onion. The tomatoes add a burst of juicy sweetness, while the red onion provides a mild crunch and a touch of zing.

Prepare the Dressing

In a separate small bowl, whisk together the fresh lime juice, olive oil, ground cumin, and, if you desire some heat, the finely chopped jalapeño. This zesty dressing will infuse the salad with bright, tangy flavors.

Combine and Toss

Pour the dressing over the corn, black bean, tomato, and red onion mixture. Toss everything together gently to ensure that the dressing coats all the ingredients evenly.

Season and Garnish

Season the salad with salt and pepper to taste. Sprinkle fresh cilantro over the top for a burst of herbal freshness and color.

Chill and Serve

For the best flavor, refrigerate the salad for at least 30 minutes to allow the flavors to meld together. When you’re ready to serve, give it a quick toss, and enjoy!

Estimated Nutrition Per Serving (1/6th of the recipe)

Calories: Approximately 180-220 calories

Protein: Around 6-8 grams

Carbohydrates: Approximately 30-35 grams

Dietary Fiber: Roughly 6-8 grams

Sugars: Around 5-7 grams

Total Fat: Approximately 6-8 grams

Saturated Fat: Around 1-2 grams

Sodium: Approximately 300-400 milligrams

This salad is generally a good source of dietary fiber, protein, vitamins, and minerals due to the inclusion of black beans, corn, and tomatoes. It’s also relatively low in saturated fat, making it a healthy and satisfying choice for those looking for a nutritious meal or side dish. To get more accurate nutritional information, you can input the specific ingredients and quantities you use into a nutrition calculator or consult a registered dietitian.

Directions:

  1. Combine corn through cilantro in a medium mixing bowl.
  2. In a small bowl, whisk together the olive oil, lime juice, and seasonings until well combined. Pour over salad and toss to coat.
  3. Let sit at room temperature for at least 1/2 hour, (or chill in the fridge overnight), to allow flavors to meld before serving.
1...555657...124Page 56 of 124

Follow us on Instagram @asiyami_gold

healthyfoodforliving logo

I found myself drawn to the eating habits instilled in me by my health-conscious parents; gravitating towards unprocessed foods and cooking with fresh ingredients. I became enthralled with The Food Network, subscribed to a handful of recipe catalogues, and scooped up a wide variety of cookbooks. My goal was to make food that was simultaneously wholesome and delicious.
Primebiome and Prime Biome

Html code here! Replace this with any non empty raw html code and that's it.

Popular posts

Html code here! Replace this with any non empty raw html code and that's it.

Popular category

© 2021 - 2025 Healthyfoodforliving.com. All right reserved.