This month's issue of Cooking Light has Butterscotch Bars as the feature recipe. I baked the bars and ate my way through at least a quadrant of the pan on Easter. It's a winner. Here's the recipe:
Butterscotch Bars
1 cup packed brown sugar
5 tablespoons butter, melted
1 teaspoon vanilla
1 large egg
2 cups flour
2 1/2 cups quick-cooking oats
1/2 teaspoon salt
1/2 teaspoon baking soda
3/4 cup fat-free sweetened condensed milk
1 1/4 cup butterscotch morsels
1/8 teaspoon salt
1/2 cup finely chopped walnuts, toasted
Preheat oven to 350 degrees.
Combine sugar and butter in a large bowl. Stir in vanilla and egg. Combine flour, oats, 1/2 teaspoon salt, and baking soda in a bowl. Add oat mixture to sugar mixture, stir with a fork until combined (mixture will be crumbly). Place 3 cups oat mixture into the bottom of a 13 X 9-inch baking pan coated with cooking spray; press into bottom of pan. Set aside.
Place condensed milk, butterscotch morsels, and 1/8 teaspoon salt in a microwave-salt bowl; microwave at HIGH 1 minute or until butterscotch melts, stirring every 20 seconds. Stir in walnuts. Scrape mixture into pan, spreading evenly over crust. Sprinkle evenly with remaining oat mixture, gently pressing into butterscotch mixture. Bake at 350 degrees for 30 minutes or until the topping is golden brown.
Calories per serving: 148
Fat per serving: 5.1 grams
Monday, April 13, 2009
Tuesday, April 7, 2009
Avoid Tendinitis, Check Your Tennis Shoes
Last week, I got out of bed unable to walk due to a sharp and stabbing pain that started in my ankle and eventually traveled up to my knee. The only way I can explain the severity of the pain is shin splints times 100. At times, the sensation felt so "nervy" that it took my breath away.
The orthopedic physician diagnosed acute and severe tendinitis of my anterior tibialisis (think front of the ankle). The interesting thing is that tendinitis in this area is highly unusual and generally only seen in athletes who participate in high intensity sports, which is definitely not me. The physician was surprised to learn that I walk and practice yoga for exercise, thinking that I must be a high endurance athlete to have this type of tendinitis. He got a good laugh out of my definition of "regular"cardio: vacuuming my house twice daily to stay on top of the dog hair!
So I'm walking around now in a huge boot that looks like something that Luke Skywalker might wear. My son, B, thinks its very cool.
I am scheduled for a MRI next week and physical therapy later this month. In the meantime, I'll be doing lots of yoga (one legged Down Dogs and planks!) and modifying Reformer exercises to incorporate upper body and abdominals.
As I was cleaning out my gym bag this morning, I took a good, hard look at my exercise shoes and wondered why in the world I've continued to use the SAME shoes for the last year and a half. I'm sure you've seen them...the light blue, split toe Nikes that offer virtually no support whatsoever. I wear them all the time. And I definitely know better.
Truth be told, I became very lazy about my footwear, thinking that my low intensity style of exercise didn't warrant a pair of decent shoes. I've logged a lot of miles on the treadmill, on the streets with the dog and on the elliptical. Far too many for my old Nikes to support the repetitive impact.
The lesson here is quite simple. Avoid injuries of any type by upgrading your exercise footwear at least twice a year. Consider doing this more frequently if you live in your tennies, like I do.
You can bet that when this tendinitis is healed, I'll be at Fleet Feet treating myself to a more-than-decent pair of shoes.
The orthopedic physician diagnosed acute and severe tendinitis of my anterior tibialisis (think front of the ankle). The interesting thing is that tendinitis in this area is highly unusual and generally only seen in athletes who participate in high intensity sports, which is definitely not me. The physician was surprised to learn that I walk and practice yoga for exercise, thinking that I must be a high endurance athlete to have this type of tendinitis. He got a good laugh out of my definition of "regular"cardio: vacuuming my house twice daily to stay on top of the dog hair!
So I'm walking around now in a huge boot that looks like something that Luke Skywalker might wear. My son, B, thinks its very cool.
I am scheduled for a MRI next week and physical therapy later this month. In the meantime, I'll be doing lots of yoga (one legged Down Dogs and planks!) and modifying Reformer exercises to incorporate upper body and abdominals.
As I was cleaning out my gym bag this morning, I took a good, hard look at my exercise shoes and wondered why in the world I've continued to use the SAME shoes for the last year and a half. I'm sure you've seen them...the light blue, split toe Nikes that offer virtually no support whatsoever. I wear them all the time. And I definitely know better.
Truth be told, I became very lazy about my footwear, thinking that my low intensity style of exercise didn't warrant a pair of decent shoes. I've logged a lot of miles on the treadmill, on the streets with the dog and on the elliptical. Far too many for my old Nikes to support the repetitive impact.
The lesson here is quite simple. Avoid injuries of any type by upgrading your exercise footwear at least twice a year. Consider doing this more frequently if you live in your tennies, like I do.
You can bet that when this tendinitis is healed, I'll be at Fleet Feet treating myself to a more-than-decent pair of shoes.
Saturday, March 28, 2009
"Best Oatmeal Cookie Ever" Recipe
My friend, Shelley, a self-proclaimed critic of all things healthy, recently tried this recipe and raved about it. She went on to make another batch (with some chocolate chips thrown in) and was kind enough to send a few along to me. They are, indeed, delicious and worthy of their name: "Best Oatmeal Cookie Ever." In fact, I hid the cookies from my mother and fed B Oreos all week so that I could hoard the stash. Print this one out and file it away. It's a keeper!
Best Oatmeal Cookies Ever
1 mashed banana
1 cup of brown sugar
1/4 of a cup of regular sugar
Slightly less than 1/3 of a cup (about 1/4 of a cup plus 1 teaspoon) of oil
1 1/2 teaspoons of vanilla extract
1 1/2 teaspoons of cinnamon
1 1/2 cups of flour
1 teaspoon of baking soda
1/2 of a teaspoon of salt
2 cups plus one my-sized handful (about 1/4 of a cup) of oats
3 tablespoons of water plus maybe a few more drops
Directions:Mix the brown sugar, sugar, oil, and water. Add the banana and vanilla. then mix in the already pre-mixed together mixture of flour, baking soda, cinnamon, and salt. Stir in the oats. If it is too thin, let stand a bit so the oats can absorb the excess liquid. Bake at 350 degrees Fahrenheit for 13 minutes. To check if they are done, flip one over and it should be browned. Rip off a chunk to see it it is still raw. I usually let them sit a bit before I take them off the cookie sheet because they finish cooking outside of the oven. I should mention to drop them by the tablespoon.For the whole recipe: calories = 2,967/fat = 74.1/fiber = 28.1. ...so for one cookie it is about 82 cals and 2 grams of fat.
Best Oatmeal Cookies Ever
1 mashed banana
1 cup of brown sugar
1/4 of a cup of regular sugar
Slightly less than 1/3 of a cup (about 1/4 of a cup plus 1 teaspoon) of oil
1 1/2 teaspoons of vanilla extract
1 1/2 teaspoons of cinnamon
1 1/2 cups of flour
1 teaspoon of baking soda
1/2 of a teaspoon of salt
2 cups plus one my-sized handful (about 1/4 of a cup) of oats
3 tablespoons of water plus maybe a few more drops
Directions:Mix the brown sugar, sugar, oil, and water. Add the banana and vanilla. then mix in the already pre-mixed together mixture of flour, baking soda, cinnamon, and salt. Stir in the oats. If it is too thin, let stand a bit so the oats can absorb the excess liquid. Bake at 350 degrees Fahrenheit for 13 minutes. To check if they are done, flip one over and it should be browned. Rip off a chunk to see it it is still raw. I usually let them sit a bit before I take them off the cookie sheet because they finish cooking outside of the oven. I should mention to drop them by the tablespoon.For the whole recipe: calories = 2,967/fat = 74.1/fiber = 28.1. ...so for one cookie it is about 82 cals and 2 grams of fat.
Wednesday, March 18, 2009
Healthy Recipes: Appetizer, Main Course & Dessert
This last Saturday night, we had an informal dinner party with another couple. I tried three new recipes, all of which are relatively healthy, and I think that they turned out quite well. On the menu...
Goat Cheese, Cranberry & Walnut Canapes (from Eating Well magazine)
Seafood Lasagna (from Cooking Light magazine)
Mocha Fudge Pie (from the Complete Cooking Light Cookbook)
Here are the recipes:
Goat Cheese, Cranberry & Walnut Canapes
24 walnut halves
4 teaspoons olive oil
1 teaspoon cinnamon
24 thin slices of baguette (I used sourdough from the Country Club Mall Farmer's Market)
8 ounces goat cheese
1/2 cup dried cranberries
t teaspoon chopped fresh thyme for garnish
Preheat oven to 375 degrees. On a baking sheet, toss walnuts, olive oil and cinnamon. Bake until golden, 4 to 6 minutes, then set aside to cool. Spread baguette slices on baking sheet and toast on each side. Remove from oven and spread goat cheese on each slice. Top each with cranberries and a walnut halve. Garnish plate with thyme and serve.
Seafood Lasagna
(Note from Cooking Light: This shrimp and scallop filled lasagna is refined enough for a dinner party. The rich, mellow flavor and creamy, mouth-filling texture of this seafood lasagna demands a white wine that's soft and full on the palate. Chardonnay is a great answer.)
1/3 cup flour
3 cups 2% reduced-fat milk
1 tablespoon butter
1 tablespoon chopped fresh thyme
2 cups grated Parmisan cheese, divided
1/8 teaspoon ground nutmeg
2 cups thinly sliced onion
6 garlic cloves, minced
1/3 cup low-fat cream cheese, softened
1/2 cup half-and-half
3/4 pound medium shrimp, peeled and coarsely chopped
3/4 pound scallops, coarsely chopped
3 large eggs
1 (15 0z) carton low-fat ricotta cheese
12 no-cook lasagna noodles
Preheat oven to 350 degrees.
Lightly spoon flour into a dry measuring cup. Place a large saucepan over medium heat and add flour to pan. Gradually add milk to flour, stirring constantly with a whisk until smooth; cook 1 minute. Stir in butter, thyme, salt and pepper and bring to a boil. Cook 5 minutes or until thick; stirring constantly. Remove pan from heat; stir in 1 cup of Parmesan. Set cheese sauce aside.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion and saute for 4 minutes. Add garlic and saute for 1 minute. Remove from heat. Add cream cheese, stir until cheese melts. Stir in half-and-half, shrimp, and scallops. Whisk eggs and ricotta together in a separate bowl until smooth. Add ricotta mixture into seafood mixture.
Spoon 1 cup of cheese sauce into bottom of a 13X9-inch pan coated with cooking spray. Arrange 4 noodles over sauce; top with half of ricotta/seafood mixture. Repeat layers with 4 noodles, remaining half of ricotta/seafood mixture, and remaining 4 noodles. Pour remaining cheese sauce over noodles, sprinkle with remaining parmesan cheese. Bake at 350 degrees for 45 minutes or until lightly browned.
Let stand at least 10 minutes before serving.
Makes 12 servings.
Calories: 383
Fat: 12.9
Protein: 31.5
Mocha Fudge Pie
(Note from Cooking Light: Featuring a thick brownie crust, a filling made of creamy mocha pudding and for the crowning touch - a coffee and Kahlua whipped topping, this pie is deceptively light.)
1/3 cup hot water
4 teaspoons instant coffee granules, divided
1/2 package of 20 ounce low-fat fudge brownie mix (about 2 cups)
2 teaspoons vanilla extract, divided
2 large egg whites
3/4 cup 1% or 2% low-fat milk
3 tablespoons Kahlua
1 (3.9 ounce) package chocolate instant pudding mix
3 cups frozen reduced-calorie whipped topping, thawed and divided
Dark chocolate shavings (for garnish)
Preheat oven to 325 degrees.
Combine hot water and 2 teaspoons coffee granules in bowl. Add brownie mix, 1 teaspoon of vanilla and egg whites; stir until well-blended. Pour mixture into a 9-inch pie plate coated with cooking spray. Bake for 25 minutes. Cool completely on a wire rack.
Beat milk, 2 tablespoons Kahlua, 1 teaspoon coffee granules, 1 teaspoon vanilla and pudding mix at medium speed for one minute. Gently fold in 1 1/2 cups whipped topping. Spoon pudding mixture onto brownie crust; set aside.
Combine 1 teaspoon coffee granules and 1 tablespoon Kahlua in a bowl; gently fold in 1 1/2 cups whipped topping. Spread whipped topping mixture over pudding mixture. Garnish with dark chocolate shavings.
Makes 8 servings.
Calories: 297
Fat: 6.5
Goat Cheese, Cranberry & Walnut Canapes (from Eating Well magazine)
Seafood Lasagna (from Cooking Light magazine)
Mocha Fudge Pie (from the Complete Cooking Light Cookbook)
Here are the recipes:
Goat Cheese, Cranberry & Walnut Canapes
24 walnut halves
4 teaspoons olive oil
1 teaspoon cinnamon
24 thin slices of baguette (I used sourdough from the Country Club Mall Farmer's Market)
8 ounces goat cheese
1/2 cup dried cranberries
t teaspoon chopped fresh thyme for garnish
Preheat oven to 375 degrees. On a baking sheet, toss walnuts, olive oil and cinnamon. Bake until golden, 4 to 6 minutes, then set aside to cool. Spread baguette slices on baking sheet and toast on each side. Remove from oven and spread goat cheese on each slice. Top each with cranberries and a walnut halve. Garnish plate with thyme and serve.
Seafood Lasagna
(Note from Cooking Light: This shrimp and scallop filled lasagna is refined enough for a dinner party. The rich, mellow flavor and creamy, mouth-filling texture of this seafood lasagna demands a white wine that's soft and full on the palate. Chardonnay is a great answer.)
1/3 cup flour
3 cups 2% reduced-fat milk
1 tablespoon butter
1 tablespoon chopped fresh thyme
2 cups grated Parmisan cheese, divided
1/8 teaspoon ground nutmeg
2 cups thinly sliced onion
6 garlic cloves, minced
1/3 cup low-fat cream cheese, softened
1/2 cup half-and-half
3/4 pound medium shrimp, peeled and coarsely chopped
3/4 pound scallops, coarsely chopped
3 large eggs
1 (15 0z) carton low-fat ricotta cheese
12 no-cook lasagna noodles
Preheat oven to 350 degrees.
Lightly spoon flour into a dry measuring cup. Place a large saucepan over medium heat and add flour to pan. Gradually add milk to flour, stirring constantly with a whisk until smooth; cook 1 minute. Stir in butter, thyme, salt and pepper and bring to a boil. Cook 5 minutes or until thick; stirring constantly. Remove pan from heat; stir in 1 cup of Parmesan. Set cheese sauce aside.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion and saute for 4 minutes. Add garlic and saute for 1 minute. Remove from heat. Add cream cheese, stir until cheese melts. Stir in half-and-half, shrimp, and scallops. Whisk eggs and ricotta together in a separate bowl until smooth. Add ricotta mixture into seafood mixture.
Spoon 1 cup of cheese sauce into bottom of a 13X9-inch pan coated with cooking spray. Arrange 4 noodles over sauce; top with half of ricotta/seafood mixture. Repeat layers with 4 noodles, remaining half of ricotta/seafood mixture, and remaining 4 noodles. Pour remaining cheese sauce over noodles, sprinkle with remaining parmesan cheese. Bake at 350 degrees for 45 minutes or until lightly browned.
Let stand at least 10 minutes before serving.
Makes 12 servings.
Calories: 383
Fat: 12.9
Protein: 31.5
Mocha Fudge Pie
(Note from Cooking Light: Featuring a thick brownie crust, a filling made of creamy mocha pudding and for the crowning touch - a coffee and Kahlua whipped topping, this pie is deceptively light.)
1/3 cup hot water
4 teaspoons instant coffee granules, divided
1/2 package of 20 ounce low-fat fudge brownie mix (about 2 cups)
2 teaspoons vanilla extract, divided
2 large egg whites
3/4 cup 1% or 2% low-fat milk
3 tablespoons Kahlua
1 (3.9 ounce) package chocolate instant pudding mix
3 cups frozen reduced-calorie whipped topping, thawed and divided
Dark chocolate shavings (for garnish)
Preheat oven to 325 degrees.
Combine hot water and 2 teaspoons coffee granules in bowl. Add brownie mix, 1 teaspoon of vanilla and egg whites; stir until well-blended. Pour mixture into a 9-inch pie plate coated with cooking spray. Bake for 25 minutes. Cool completely on a wire rack.
Beat milk, 2 tablespoons Kahlua, 1 teaspoon coffee granules, 1 teaspoon vanilla and pudding mix at medium speed for one minute. Gently fold in 1 1/2 cups whipped topping. Spoon pudding mixture onto brownie crust; set aside.
Combine 1 teaspoon coffee granules and 1 tablespoon Kahlua in a bowl; gently fold in 1 1/2 cups whipped topping. Spread whipped topping mixture over pudding mixture. Garnish with dark chocolate shavings.
Makes 8 servings.
Calories: 297
Fat: 6.5
Thursday, February 26, 2009
Healing With Honey
The ancient Egyptians, Chinese, Greeks and Romans all considered honey a basic component of any first aid kit and today, we're hearing more and more about honey's healing power, from helping to suppress a child's cough to aiding in weight loss.
Recently, my son had croup. Actually, we were struck with it twice this winter, along with a slew of cold viruses. I had read that honey is an effective alternative to cough syrup for children and I decided to give it a try. Of course, he was thrilled to have a big tablespoon of honey (squeezed right out of the "honey" bear) and it really did seem to help his cough.
Researchers at Penn State tested honey against dextromethorphan - the active ingredient in cough medicines - as a cough suppressant for children and found honey to be more effective. It seems that honey's "sweetness" is its active ingredient for coughing. "The brain part that registers sweet tastes and the part that causes coughing are located near each other so sensing the sweetness may affect coughing" states the author of the study. The research went on to be published in the Archives of Pediatric and Adolescent Medicine. The only caveat to this is the age of the child. Honey should never be given to a baby less than a year old due to the risk of botulism.
The verdict is still out on this next "sweet" honey benefit but the research has been published. A 2008 study in the Journal of Food Science linked honey to weight loss! Scientists reported that rats that were fed a honey-sweetened diet gained 23% less weight than those that ate foods spiked with refined sugar. The rats were tracked for one year. The lead researcher did add that the honey that was used for the study was high in antioxidants. Most of us use the most common honey - clover. The clover "honey" bear is quite cute, particularly for children, but this type of honey doesn't have many more antioxidants than refined sugar.
We live in one of the best parts of the country for honey. There is simply no reason to buy honey at our grocery stores when it is produced locally. Try a new variety for yourself and for your child (for medicinal or just enjoyment purposes!). The downtown Sunday Farmer's Market (located under the freeway) has a great honey vendor who has several varieties of local, luscious honey (and he even has bear shaped, plastic containers!).
Recently, my son had croup. Actually, we were struck with it twice this winter, along with a slew of cold viruses. I had read that honey is an effective alternative to cough syrup for children and I decided to give it a try. Of course, he was thrilled to have a big tablespoon of honey (squeezed right out of the "honey" bear) and it really did seem to help his cough.
Researchers at Penn State tested honey against dextromethorphan - the active ingredient in cough medicines - as a cough suppressant for children and found honey to be more effective. It seems that honey's "sweetness" is its active ingredient for coughing. "The brain part that registers sweet tastes and the part that causes coughing are located near each other so sensing the sweetness may affect coughing" states the author of the study. The research went on to be published in the Archives of Pediatric and Adolescent Medicine. The only caveat to this is the age of the child. Honey should never be given to a baby less than a year old due to the risk of botulism.
The verdict is still out on this next "sweet" honey benefit but the research has been published. A 2008 study in the Journal of Food Science linked honey to weight loss! Scientists reported that rats that were fed a honey-sweetened diet gained 23% less weight than those that ate foods spiked with refined sugar. The rats were tracked for one year. The lead researcher did add that the honey that was used for the study was high in antioxidants. Most of us use the most common honey - clover. The clover "honey" bear is quite cute, particularly for children, but this type of honey doesn't have many more antioxidants than refined sugar.
We live in one of the best parts of the country for honey. There is simply no reason to buy honey at our grocery stores when it is produced locally. Try a new variety for yourself and for your child (for medicinal or just enjoyment purposes!). The downtown Sunday Farmer's Market (located under the freeway) has a great honey vendor who has several varieties of local, luscious honey (and he even has bear shaped, plastic containers!).
Friday, February 20, 2009
Wordle Strikes Again
My newest obsession, http://www.wordle.net/ apparently is not as smart as I thought. My "healthy" blog is, by wordle's standards, apparently not-so-healthy. Check out the superstar of the image:
Splenda? Are you kidding me??
At least my girl Natalie scored a decent font size. She certainly deserves it more than Splenda.
Splenda? Are you kidding me??
At least my girl Natalie scored a decent font size. She certainly deserves it more than Splenda.
Tuesday, February 17, 2009
Pass the wine, but hold the decaf
Wine lovers and coffee drinkers rejoice! Both are good for you, provided that you're drinking the right stuff. Here's the scoop:
Drinking red wine has some great health benefits. Moderate amounts have been shown to boost HDL ("good") cholesterol, thin the blood and potentially lower the risk of both cardiovascular disease and cognitive decline. Red wine is rich in resveratrol, which is a plant chemical that helps to prevent blood clotting. There is also some research that suggests that resveratrol may help prevent cancer and increase longevity.
As for regular coffee, it's full of antioxidants and may help ward off several diseases, especially type 2 diabetes. However, if your drink of choice is decaf coffee, you should know that the decaffeination process is poses several health problems. Two of the chemical solvents used to remove caffeine in most decaffeinated coffee brands are considered harmful; one is a suspected carcinogen. There is also research that shows that the "buzz" you get from regular coffee could be cleaner than the after effects of a decaf drink. Ever feel a little irritable after downing a decaf latte? Many people have a sensitivity to the chemicals used in decaffeinated beans.
So the bottom line is this: On alcohol, moderation is always key. Dr. Oz suggests one to two drinks a day, as a social ritual. I wholeheartedly agree with this prescription. And, if you want to avoid caffeine, certainly don't rely on decaf coffee. If you must have a decaffeinated coffee drink, look for brands made with safer decaffeination methods, such as the Swiss water process, and be prepared to spend a lot more. These beans are often labeled with a logo on the packaging but can generally only be found at high end grocery retailers. Sadly, Starbucks and Peet's have yet to jump onto the "clean decaf" band wagon.
Drinking red wine has some great health benefits. Moderate amounts have been shown to boost HDL ("good") cholesterol, thin the blood and potentially lower the risk of both cardiovascular disease and cognitive decline. Red wine is rich in resveratrol, which is a plant chemical that helps to prevent blood clotting. There is also some research that suggests that resveratrol may help prevent cancer and increase longevity.
As for regular coffee, it's full of antioxidants and may help ward off several diseases, especially type 2 diabetes. However, if your drink of choice is decaf coffee, you should know that the decaffeination process is poses several health problems. Two of the chemical solvents used to remove caffeine in most decaffeinated coffee brands are considered harmful; one is a suspected carcinogen. There is also research that shows that the "buzz" you get from regular coffee could be cleaner than the after effects of a decaf drink. Ever feel a little irritable after downing a decaf latte? Many people have a sensitivity to the chemicals used in decaffeinated beans.
So the bottom line is this: On alcohol, moderation is always key. Dr. Oz suggests one to two drinks a day, as a social ritual. I wholeheartedly agree with this prescription. And, if you want to avoid caffeine, certainly don't rely on decaf coffee. If you must have a decaffeinated coffee drink, look for brands made with safer decaffeination methods, such as the Swiss water process, and be prepared to spend a lot more. These beans are often labeled with a logo on the packaging but can generally only be found at high end grocery retailers. Sadly, Starbucks and Peet's have yet to jump onto the "clean decaf" band wagon.
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