Clear the Kitchen! Restock With Healthy Food Options

— Written By and last updated by
en Español / em Português
Español

El inglés es el idioma de control de esta página. En la medida en que haya algún conflicto entre la traducción al inglés y la traducción, el inglés prevalece.

Al hacer clic en el enlace de traducción se activa un servicio de traducción gratuito para convertir la página al español. Al igual que con cualquier traducción por Internet, la conversión no es sensible al contexto y puede que no traduzca el texto en su significado original. NC State Extension no garantiza la exactitud del texto traducido. Por favor, tenga en cuenta que algunas aplicaciones y/o servicios pueden no funcionar como se espera cuando se traducen.


Português

Inglês é o idioma de controle desta página. Na medida que haja algum conflito entre o texto original em Inglês e a tradução, o Inglês prevalece.

Ao clicar no link de tradução, um serviço gratuito de tradução será ativado para converter a página para o Português. Como em qualquer tradução pela internet, a conversão não é sensivel ao contexto e pode não ocorrer a tradução para o significado orginal. O serviço de Extensão da Carolina do Norte (NC State Extension) não garante a exatidão do texto traduzido. Por favor, observe que algumas funções ou serviços podem não funcionar como esperado após a tradução.


English

English is the controlling language of this page. To the extent there is any conflict between the English text and the translation, English controls.

Clicking on the translation link activates a free translation service to convert the page to Spanish. As with any Internet translation, the conversion is not context-sensitive and may not translate the text to its original meaning. NC State Extension does not guarantee the accuracy of the translated text. Please note that some applications and/or services may not function as expected when translated.

Collapse ▲

It’s the time of year when we all want to eat better and exercise more. This weekend I spent some time checking dates in my fridge and cabinet, and removing chips and other Holiday staples. Time next for a healthy grocery list and making sure to include all of the important power foods. Eating healthy is much easier when you are prepared, just the same as eating unhealthy foods when they are available. When purchasing fruits and vegetables go ahead and cut them up or peel them making them grab and go ready!! The “go to” foods remain the same, but we can always use a reminder!

Eggs

Protein-packed eggs are one of Mother Nature’s most versatile low-calorie foods. One large egg contains approximately 75 calories, depending on preparation. Research reveals that if you eat eggs at breakfast, you may eat fewer calories throughout the day and lose weight without significantly affecting cholesterol levels. Keep a dozen in your fridge and pull out the eggs for any easy answer to suppertime.
For breakfast try these egg and cheese breakfast taco!

Egg and Cheese Breakfast Taco with Homemade Salsa

Ingredients

  • 1 cup chopped tomato
  • ¼ cup chopped red onion
  • 2 tablespoons chopped fresh cilantro
  • 1 teaspoon minced jalapeño pepper
  • ¼ teaspoon kosher salt
  • 4 teaspoons fresh lime juice, divided
  • 1 teaspoon minced garlic, divided
  • 1 cup organic refried beans
  • ¼ teaspoon ground cumin
  • 1 tablespoon 1% low-fat milk
  • 6 large eggs, lightly beaten
  • Cooking spray
  • ¼ cup chopped green onions
  • 8 (6-inch) corn tortillas
  • ½ cup (2 ounces) shredded Monterey Jack cheese with jalapeño peppers
  • 8 teaspoons reduced-fat sour cream

Directions

  1. Combine first 5 ingredients in a small bowl. Stir in 2 teaspoons juice and ½ teaspoon garlic. Combine beans, remaining 2 teaspoons juice, remaining ½ teaspoon garlic, and cumin in another bowl.
  2. Combine milk and eggs in a medium bowl; stir with a whisk. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add green onions to pan; sauté 1 minute, stirring frequently. Stir in egg mixture; cook 3 minutes or until soft-scrambled, stirring constantly. Remove from heat.
  3. Warm tortillas according to package directions. Spread 1 tablespoon bean mixture on each tortilla. Spoon about 2 tablespoons egg mixture down center of each tortilla. Top each serving with 1 tablespoon tomato mixture, 1 tablespoon cheese, and 1 teaspoon sour cream.

Each serving contains  334 Calories, 19 grams Protein, 34 grams Carbohydrates, 6.5 grams of Fiber, and 2.9 grams Iron.

Low Fat or Fat Free Plain Yogurt

Yogurt is higher in calcium than some other dairy products and contains a great package of other nutrients, including protein and potassium. It can also be enhanced with other good-for-you substances such as probiotics. Look for plain yogurt fortified with vitamin D, and add your own fruit to control sweetness and calories.

Here are some great ways to use plain yogurt.

  • Make a marinade for chicken. Add a squeeze of lemon juice to one cup of low-fat plain yogurt, plus 1 tsp. minced garlic and a tablespoon of curry powder.
  • Use when making dips in place of sour cream
  • Make a delicious low-fat smoothie with your favorite fruit and crushed ice.
  • Make a low-fat parfait with berries and whole-grain cereal or granola.
  • Use as a topping for baked potatoes instead of sour cream.
  • Use in place of butter and oil in muffins and quick breads. Be sure to add a ½ tsp. of baking soda per cup of yogurt.
  • Use in stews, chilies, and stroganoffs. Add at the end of cooking, but with a gentle heat to avoid curdling. You can also stabilize the yogurt by stirring in a tsp. of cornstarch before heating.

Sweet Potatoes

This readily available delicious member of the dark orange vegetable family leads the pack in vitamin A content. Substitute a baked sweet potato (also loaded with vitamin C, calcium, and potassium) for a baked white potato. And before you add butter or sugar, taste the sweetness that develops when a sweet potato is cooked — and think of all the calories you can save over that loaded baked potato. Other dark orange vegetable standouts include pumpkin, carrots, butternut squash, and orange bell peppers.

Sweet Potato and Spinach Quesadillas

Ingredients

  • 2 medium sweet potatoes (1 pound total)
  • 1 cup red wine vinegar
  • ½ cup sugar
  • 4 black peppercorns
  • 1 large red onion, sliced
  • ¼ teaspoon kosher salt
  • ¼ teaspoon freshly ground black pepper
  • 8 (6-inch) flour tortillas
  • 5 cups baby spinach (about 4 ounces)
  • 1 cup shredded part-skim mozzarella
  • 4 teaspoons olive oil

Directions

  1. Microwave potatoes on high until tender (about 15 minutes). Meanwhile, in a medium saucepan, combine vinegar, sugar, and peppercorns; bring to a boil and stir to dissolve sugar. Place onion slices in a medium heatproof bowl; pour hot vinegar mixture over onion and let stand 10 minutes. Drain onion slices and transfer to a plate to cool.
  2. Split cooked potatoes open with a knife; remove flesh and transfer to a bowl (you should have about 1 cup). Use a fork to mash potato with salt and pepper; divide potato filling among 4 tortillas. Top each with 1 heaping cup spinach, ¼ cup cheese, and another tortilla.
  3. Heat a large nonstick skillet over medium-high heat. Working in batches, heat 1 teaspoon oil and transfer 1 quesadilla to skillet; cook until quesadilla is crisp and cheese is melted (about 3 minutes per side). Transfer cooked quesadilla to serving plate. Repeat with remaining oil and quesadillas. Cut quesadillas in quarters and serve each with ¼ cup pickled onions.

Each Serving contains  391 Calories, 13.8 grams of Fat, 14 grams of Protein, 6 grams of Fiber, 52 grams of Carbohydrates, and 750 mg Sodium.

Berries

Berries are loaded with antioxidants, phytonutrients, low in calories, and high in water and fiber to help control blood sugar and keep you full longer. And their flavors satisfy sweets cravings for a fraction of the calories in baked goods. Blueberries are the best pick because they are among the best source of antioxidants and are widely available. Cranberries are also widely available fresh, frozen, or dried. All can add flavor and nutrition to numerous dishes, from salads and cereals to baked goods and yogurt.

Almonds

Choose a handful of raw almonds instead of the usual potato chip or Tostito. These sweet nuts make a great addition to smoothies, cereals, and nonfat yogurt. Store your almonds (or other healthy nuts, such as pistachios, hazelnuts, and walnuts) into the fridge to prevent its natural oils from oxidation, as oxidized oils have harmful free radicals.

Broccoli

One of America’s favorite vegetables because it tastes good and is available all year long. It’s a rich source of vitamin A, vitamin C, and bone-building vitamin K, and has plenty of fiber to fill you up and help control your weight. You can eat broccoli raw, lightly steamed, stir-fried, roasted, or grilled. Eat it as a side dish, or toss into grains, egg dishes, soups, and salads.

Spicy Stir-Fried Broccoli and Peanuts

Ingredients

  • ⅓ cup creamy natural peanut butter
  • ½ cup water, divided
  • 2 tablespoons brown sugar
  • 2 tablespoons reduced-sodium soy sauce, divided
  • 1 tablespoon rice vinegar
  • 2 tablespoons canola oil
  • 1½ pounds broccoli crowns, trimmed and cut into 1-inch pieces
  • 1 large red bell pepper, sliced
  • 2 cloves garlic, minced
  • ¼ to ½ teaspoon crushed red pepper, or to taste
  • ¼ cup chopped unsalted peanuts

Directions

  1. Whisk peanut butter, ¼ cup water, brown sugar, 1 tablespoon soy sauce and vinegar in a medium bowl until smooth. Set aside.
  2. Heat oil in a wok or large skillet over medium heat. Add broccoli and cook, stirring frequently, until beginning to soften and brown in spots, about 6 minutes.
  3. Add the remaining ¼ cup water and 1 tablespoon soy sauce to the pan along with bell pepper and garlic. Cook, stirring frequently, until the pepper has softened and the liquid has evaporated, 2 to 4 minutes. Remove from the heat; stir in the reserved peanut sauce and season with crushed red pepper. Garnish with peanuts.

Each serving contains 319 calories; 23 g fat (3 g sat, 7 g mono); 0 mg cholesterol; 22 g carbohydrates; 4 g added sugars; 11 g protein; 6 g fiber; 385 mg sodium; 503 mg potassium.