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A Sprinkle Of Sage...

Step up your sandwich game

Posted on November 3, 2017
by SageAdmin

{Elana here – I’m thrilled to welcome Sage Leaf Communication’s new intern, Ally. You’ll see a few posts here from her, including this one for today, National Sandwich Day. Welcome, Ally!}

 

They’re quick and easy to make, but many people don’t take advantage of all of the tasty ingredients that can be added to a sandwich. Get creative and think beyond the basic sandwich equation of 2 slices bread + 3 slices turkey = 1 boring sandwich. In fact, according to national survey data, the most commonly consumed sandwiches in the U.S. use cold-cuts, burgers and poultry as their protein source. In honor of National Sandwich Day, here are some tips on how to dress it up and make your sandwich a piece of art!

  • Use a non-traditional foundation – while whole grain bread is a typical go-to, a sandwich could start with a hot dog bun, naan bread, or even a taco shell!
  • Consider leftover protein – upgrade your sandwich with roasted chicken breast or thinly sliced steak from last night’s dinner. They make great protein options for your next day’s sandwich.
  • Kick iceberg to the curb – use spinach, romaine, or even colorful red leaf lettuce. The general rule of thumb is the darker the color, the more nutrients.
  • Think outside the box with fillings – lettuce, tomatoes, and onions may be the standard, but don’t limit yourself to just these veggie toppers. Roasted red peppers, cucumbers, and jalapeño peppers only scratch the surface to the limitless combinations of vegetables on sandwiches.
  • Get fancy with condiments – grab some stone mustard or get even fancier with hummus or avocado slices. This still provides some fat but the good kind, and without the use of mayo.
  • Don’t forget the spices – spices can be used to add a lot of flavor without the calories. Go beyond salt and pepper with garlic powder, turmeric, and ginger.
  • Packing lunch for tomorrow? – prevent soggy bread by putting cheese and/or meats next to bread and then the condiments on the inside. Or if you’re eating a peanut butter and jelly, spread some peanut butter on both slices of bread to protect it from getting moist.

Just keep in mind: the best sandwich is the one you like. Interested in defining your sandwich choices? Mashable released this great Sandwich Alignment Chart. Check it out and find out if you’re more of a sandwich purist or rebel!

One of my favorite sandwiches is cucumber, bean sprouts, onions, and poppy seed dressing on two slices of hearty whole grain bread. Have any other tips to creating a sandwich masterpiece? Or want to share your favorite recipe? Post below!

 

favorite foods

Talkin’ About Tacos {Plus: Contest Alert!}

Posted on October 4, 2017
by Elana Natker, MS, RD

Few food holidays get me more excited than National Taco Day, which is today! Tacos are perhaps the one meal my little family can all agree on, and one that my kids will eat without (too much) complaint. That’s because tacos are the ultimate finger food, are endlessly customizable, and can be served up in a variety of ways. Follow these basics to make taco night new and interesting each time you serve it up!

  1. Figure out the Foundation. There are several choices to make when it comes to the foundation of a taco, beyond just soft or hard shell. There are flour or corn tortillas (and then white, yellow corn or even blue corn?). Or, go carb-free and wrap in a piece of butter lettuce or place your taco fillings atop a salad.
  2. Pick your Protein. The protein component of a taco is usually its defining feature: are you having steak, chicken or fish tacos? Don’t limit yourself to the standard ground beef: there are so many protein options. Even mix and match, with ground meat and beans.
  3. Add Volume with Veggies. Tacos are a good way to pack in at least a couple servings of vegetables, either within the taco itself (hint: beans are a protein AND a veggie!) or as a topping. A family favorite is to make homemade salsa fresca with just tomatoes, red onion, cilantro, some salt and lime juice. In-season veggies are often fresh and abundant, but you can also throw in anything that’s starting to show its age and would otherwise be destined soon for the trash heap (waste not!!). Broccolini, sautéed spinach, baby bella mushrooms and roasted sweet potatoes are all yummy options.
  4. Top it Off with a Light Touch.  A well-built taco needs just a few enhancements to top it off – no need to go overboard. Salsa, fresh avocado or guacamole are great veggie toppers that supply a lot of nutrients. Cheese can give a salty-savory dimension, but just a little can go a long way. Strong flavors such as sharp cheddar or queso blanco require just a few bits without overpowering each bite. I’m not a fan of sour cream, but if that’s your jam then go for it. Just a little dab’ll do ya, though!

The fillings, toppings, and combinations are endless with this extremely versatile food! There’s no right or wrong way to build a taco. And for your little ones, you can make them as kid-friendly as you’d like! Here’s one of my new favorites from my friend and fellow dietitian, Sara Haas. I use a combo of ground turkey and pinto beans for my recipe.

Adiós amigos and enjoy your tacos!

 

P.S. I just found out about a great contest from Uncle Ben’s. The Uncle Ben’s® Ben’s Beginners™ Cooking Contest inspires families to cook together. Enter online before midnight Monday, October 9, 2017 for a chance to win $15,000 for your family and $30,000 for a school cafeteria makeover. I have no affiliation with this contest nor am I being paid to promote it, but how could I not let you know about this amazing chance to win some serious cash not just for you, but for your school??? Five winners will be chosen.

 

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Fall Back in Love with Oatmeal

Posted on September 27, 2017
by Elana Natker, MS, RD

The fall season is officially upon us, despite what the outdoor thermometer is saying (is it really 90 degrees outside right now???) And with September as Whole Grains Month, I’d like to shine a spotlight on my favorite whole grain: oatmeal.

While autumn’s crisp morning air might motivate me to cook up some oatmeal for breakfast, the truth is that oatmeal is a year-round staple in my house. It’s one of my favorite foods because it’s so nutritious and versatile. I use it mostly in these three ways:

 

  1. As a basis for my recipe for the most perfect oatmeal.

I gotta admit, overnight oats makes for Instagram-worthy photos with pretty mason jars and colorful toppings, but the trend is totally lost on me. The whole process of making hot oatmeal in the morning takes less than 5 minutes from start to finish, so I never felt the need to prep it the night before. Besides, when I make oatmeal, it’s to warm me both inside and out, starting with my hands as I cup the piping hot bowl. I’ll sit there with my bowl, breathing in the cinnamon-y aroma while the oatmeal itself cools just enough so it won’t burn my tongue. As it cools it transforms to a gelatinous, thick porridge that’s both hearty and nutritious.

  1. In place of breadcrumbs when making meatloaf.

I wish I could take credit for this genius idea, but I got the recipe from a cookbook many years ago. This same recipe introduced me to the idea of using muffin tins beyond making actual muffins, well before it became trendy. When you use oatmeal in place of breadcrumbs, the result is a meatloaf that’s a little more fluffy, but also a little less stable. Still, it’s very yummy!

  1. To add toothiness to my smoothies. Just add a scoop of uncooked dry oats – so easy!

I can’t remember how I came across this idea, but this is one of my favorite concoctions, especially as a post-run smoothie. I love green smoothies using kale or spinach as a base, but then the rest is similar to my Most Perfect Oatmeal recipe: ½ cup frozen berries, ½ frozen banana, ½ cup kefir or milk, ½ cup almondmilk or water, 1/3 cup dried old-fashioned oats, dash of cinnamon and vanilla, and voila! Sometimes I add almonds for extra protein.

 

 

 

What I love most about oatmeal is that it’s inexpensive and superbly nutritious. It’s a good source of fiber, and the type of fiber (beta-glucan) has been proven to lower cholesterol. It’s also low in fat and sodium – all the markers of a heart-healthy food. For all this nutrition, I can make about 30 bowls of oatmeal using a $4 canister. And, because I’m making oatmeal from just rolled oats, I’m in charge of how much sugar to add (or not).

If you have a favorite or unique way of using oatmeal, please share!

Disclosure: none. I do not work with any oat companies or brands. All opinions and messages are my own.

favorite foods

I scream, you scream – for National Ice Cream Cone Day

Posted on September 22, 2017
by SageAdmin

{Today’s post was written by the Sage Leaf Communications intern. This is the first of hopefully many posts by her.}

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

A balanced diet is an ice cream cone in each hand

If there’s one food I could never resist that would be ice cream. It may be one of my biggest weaknesses. But an even bigger weakness? Ice cream in a cone. I’m pretty sure that my first true love in life was an ice cream cone. It’s such a nice treat, especially on a hot summer day or, on a day like today – which happens to be National Ice Cream Cone Day.

Partly what makes an ice cream cone such a treat is how rarely I eat one. Or, if you’re like Elana, you eat ice cream nearly every single day. We’re not the food police, but we can offer some tips to enjoy that delicious cone:

  • If ice cream is a sometimes food for you (like me): Go nuts! No, really, top that ice cream with chopped, unflavored nuts for some added protein and nutrients. But seriously, even if nuts aren’t you’re thing – go ahead and enjoy your cone. If this is truly a treat for you, enjoy it completely and guilt-free. Savor the full-fattedness and the candy crunch, or whatever may appeal to you. Just keep it in the context of an overall healthy diet.
  • If you need that one sweet treat per day (like Elana): Size matters! A single scoop on a cake cone may be enough to satisfy a sweet tooth, or put a tasty cap on a long day. It’s been said that nothing tastes as good as the first bite, so keep it small. Again, one small cone within a day of healthy choices is called balance.
  • If you find yourself having a hard time with self-control (hey, it happens to the best of us), choose pre-portioned ice cream cones. SkinnyCow has a few flavors that satisfy a sweet tooth but with only 170 calories per cone. Or try one of the lower-calorie, higher-protein pints such as Halo Top or Breyers delights.
  • If you love waffle cones but can’t stomach the amount of ice cream it takes to fill one, try this fun trick: ask for a small cup with the cone on the side and crumble waffle cone pieces as a topper. I’ll bet you don’t even need to use the whole cone! All the taste with less ice cream and no mess.

Either way, enjoy that cone, and happy National Ice Cream Cone Day! Just be sure to eat your vegetables tomorrow.

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