• Canned tomatoes are one of the most versatile items you can stock up on!  Add them to stews, chili, or make your own pasta sauce.
• Spice up your food with a well-stocked spice rack! Besides their numerous health benefits, using spices like cinnamon, oregano, thyme and ginger  to flavor your food can help you reduce your salt intakes.
• Frozen vegetables are great to keep on hand, especially when your favorite veggies are out of season or not available at the grocery store.  Plus, research shows that they are just as nutritious as fresh veggies, since they’re packed at their peak!
• Extra-virgin olive oil may be a little pricey, but it’s worth the investment in your health!  Full of healthy fats, it can be used for things like roasting vegetables, salad dressings, or even in homemade hummus.

• Black beans,are an excellent source of protein for vegetarians and meat-eaters alike.  Whether canned or dried, they can be an addition to chili, pastas, soups, or even lasagna!
• Fill up your freezer with your favorite frozen fruit – they can be used for an energizing morning smoothie, added to your favorite yogurt, or even simmered in a saucepan into a berry sauce for French toast or pancakes.

• Eggs are perhaps nature’s perfect little protein package, wrapped up in an assortment of essential vitamins and minerals!  Have them on hand for breakfast omelettes, to hard-boil for on top of lunch salads, and for baking healthy treats!
• One of the healthiest breakfasts you can have is oatmeal, so stocking up on rolled oats means you always have them on hand to whip up a quick breakfast.  Try swapping out your regular morning cereal for a warm bowl of oatmeal for a filling breakfast that will give you lasting energy throughout the day.
• An essential pantry ingredient is 100% pure honey. It is a natural sweetener which is versatile and delicious. It goes great in smoothies and my children love to eat peanut butter and honey sandwiches with bananas on whole wheat bread.

• We all know about my favorite new yogurt, Greek yogurt!  Keep your refrigerator stocked by “going Greek” (see my earlier blog post on Greek yogurt.  You can add your own flavor and sweetness to your Greek yogurt with fruit!

• Another perfect little protein source can be found in nuts and nut butters – although calorie-dense, they give you that healthy fat boost to your meals and snacks, and can help lower your cholesterol levels.  Try a handful of almonds or a tablespoon of almond butter with sliced apples for your next snack.

• Whole grains are the backbone of a healthy diet – branch out from rice and try some other alternatives, such as quinoa, bulgur (cracked wheat), or barley.  Plan your meals around these grains for a healthy dose of fiber!

What is your number one pantry essential?  I’m sure there are more great staples out there that I’ve missed here!  Leave me a comment and let me know!

Assistance provided by Megan Skinner

First of all, today is my first “Foodie Friday” blog post! I’m starting “Foodie Friday” posts to combine my passion for nutrition and my love of delicious food. I will show you how you CAN have both. As a working mom, I also know that most of us don’t have time to spend hours in the kitchen every day but I understand the importance of cooking at home and getting your kids involved and exposed to a variety of foods at an early age. I do hope you enjoy my “Foodie Friday” blogs and as always, I love hearing your feedback! Okay, let’s roll…with some oats that is!

My favorite way to start my day is with a delish bowl of warm oatmeal. You may be thinking that oatmeal is bland and mushy mess, but prepared in the right combination of flavors, it is a quick and delicious way to start off your morning. Seriously, mine only takes a few minutes in the microwave. This is a super-food of breakfast because of the numerous health benefits and nutrients packed within each small oat.

Benefits:

1. The soluble fiber in oatmeal helps to hold satiety for longer to keep hunger away. It also reduces LDL, the bad cholesterol associated with heart and cardiovascular problems.
2. Oatmeal contains nutrients important for healthy functioning. These include vitamin E, copper, iron, manganese, magnesium, zinc, and selenium.
3. Oatmeal is low calorie, and when you add some organic 1% milk to it can be a  protein rich choice for breakfast. A ½ cup uncooked (makes 1 cup cooked) oats has only 140 calories.

When selecting your oats, avoid the instant pre-packaged variety. The creamy fruit flavors may taste good, but they are packed with sugar and artificial flavorings. Instead choose the types without additives. Quick rolled and old fashioned rolled oats vary only in the thickness of the cut after being rolled out. Steel cut oatmeal is not rolled out, but the entire grain in cut into 2-3 pieces. If you are looking for the least amount of processing, steel cut oats may be your best option. The texture is a little more crunch or grainy. If that is not a texture you enjoy, rolled oats offer a smoother texture. The extra processing, in this case, is nothing to fret about because little if any nutrients are lost in the rolling process.

A common gripe about oatmeal is the bland flavor. Not to worry, there are some great ways to remedy this problem and add a great subtle taste.

• Use fresh fruit and a dash of cinnamon to add sweet and savory elements.
• Use milk instead of water when making your oats. This will give a creamy and richer taste with a boost of calcium.
• Top oatmeal with Greek yogurt and a small handful of dried cherries.
• If you’re looking for more protein, add 1/2-1 scoop of your favorite protein powder or a handful of sliced almonds to your oatmeal.
• You can also add a little honey for sweetness.

If you have suggestions for foods you would like me to consider for “Foodie Fridays” let me know!

Research Assistance by Kaylee O’Connell

It’s that time of the year again…Springtime, when you can’t help but want to clean your closets, pantries, basement storage, attics and garages out. When you’re all of a sudden feeling adventurous and have this unusual desire to give yourself a makeover. This Spring, why not give your breakfast cereal a little makeover?

According to a USDA survey, 33% of breakfast eaters choose cereal more than any food with breads such as toast, bagels, rolls or English muffins trailing behind with 27%. They’re fast & convenient…might as well get the best cereal in aisle 5 (note: aisles vary per grocery store)!

Morning Cereal Makeover

1. Avoid sugar-coated cereals. Try to keep cereals with more than 8 grams of sugar for serving out of your pantry.

2. Go whole. Whole-grain that is. Don’t be fooled by cereal covers that claim that they “contain whole grains.” Be sure to take a look at the ingredients list first to see what it’s mostly made of. Remember, the first ingredient on the list is what the product has the most of. You want it to say whole wheat or whole grains

3. Be aware of misleading symbols. There are many food-labeling campaigns out there that count sugar-loaded cereals such as Froot Loops and Cocoa Krispies as “healthy choices”.

4. Granola. Be aware that some granola cereals may be packed with sweetened fruits and added sugars, such as molasses and rice syrups, can potentially make your blood sugars skyrocket and often with oils added. This is why granola servings are usually about only 1/4 cup. Instead, use granola as toppings for yogurts as opposed to just pouring in your cereal bowl.

5. Eye-ball your servings. Be aware of the serving size on your cereal box, measure 1 serving the first time, eye-ball the amount of cereal in that bowl, and you are good to go! Too often we pour too much cereal into our bowls and end up eating twice or thrice of the actual serving size.

Which of these 5 do you already do? What type of things do you do to give your morning cereal a makeover?

Assistance provided by Monica Lobo.

1.  Fiber is Your [Weight Loss] Friend

Oats are full of filling fiber, and this fiber does wonders for keeping your appetite satisfied for long periods of time.  This high fiber content will keep you feeling full, so you’ll be less likely to reach for any junk food lying around.  Have a bowl of oatmeal for breakfast, and you’ll find you won’t be hungry for at least 2-3 hours!

2.  Cholesterol Control

The type of fiber found in oats is the soluble kind, and this travels around your body picking up extra cholesterol and getting rid of it so it never makes it to your bloodstream.  Adding oats to your meals can help to cut down on the “bad” cholesterol in your body, leaving your arteries clog-free!

3.  Energy Maintenance

The fiber from oats can also help to maintain energy levels by managing your blood sugar levels.  This means you won’t experience those highs and lows that you do after eating a meal or snack high in sugar.  To watch your sugar intake even further, try making oatmeal from scratch using old-fashioned oats instead of buying instant oatmeal packages (although they’re still good in a hurry!).

4.  Variety is the Spice of Life

This one’s a no-brainer – oatmeal is perhaps the most versatile breakfast out there, since there are endless amounts of combinations!  Try adding a tablespoon of your favorite nut butter and berry preserves for a fun PB & J version, toss in some canned pumpkin for an autumn-inspired bowl, or just load up on your favorites – granola, mini chocolate chips, dried cranberries, chopped almonds, whatever you like!

Recipe:  Almond-Banana Oats

Adding the banana to your oats is completely optional, but it does help to produce a creamier bowl.  That also goes for the milk – feel free to use water instead!  This will serve 2 healthy portions, or 3 mid-sized ones.

1 cup old-fashioned oats
1 cup water
1 cup milk (can be organic cow’s milk, almond, or hemp – they all work!)
1 banana, sliced (fresh or frozen)
1 tsp cinnamon
1 tsp ground flaxseeds
1 tbsp almond butter
1 tbsp chopped almonds

Bring oats, water, milk, banana and cinnamon to a boil in a saucepan over medium heat.  Stir rapidly for a minute or so to ensure the banana is fully mixed in.  Continue to cook for a few minutes until the oats reach your desired consistency.  Spoon into a bowl and top with the flaxseeds, almond butter and almonds.  Enjoy!

What’s your favorite oatmeal-topper?  What else do you use oats for as part of your breakfast – smoothies, pancakes, muffins?

By Mitzi with assistance from Megan Skinner

Eating a balanced breakfast…

• Stops the mid-morning binge caused by the grumbling stomach. When at a ravenous state, you look for the most convenient choice, which is most typically the vending machine.

• Encourages you to make healthy choices all day long. People who eat breakfast are the people who tend to enjoy a variety of healthy options throughout the day.

• Jump starts your metabolism. In the morning you need to restore your glucose levels that plummeted while you slept.

A breakfast should contain 300-500 calories and include: protein, whole grains, and fruit. Aim for a breakfast with a serving from 2-3 of these categories. Protein and whole grains will keep you feeling full and not cause a sugar spike. Pairing this with fruit is a great way to add nutrients without many calories. Or add a glass of fat-free or 1% milk or a serving of Greek yogurt for bone strengthening calcium to build yourself a power breakfast!

Here are some of my favorite breakfast combinations:

1.) Oatmeal with fruit and 4- 6 oz Greek yogurt

2.) 2 eggs, scrambled with spinach + a whole wheat pancake

3.) A yummy smoothie: my newest fav is Chocolate Covered Cherry Smoothie (1 cup local 1% milk, 1/2 cup frozen tart cherries, 3/4 scoop of chocolate protein powder) in my FAVORITE high powered blender.

What are some of your favorite healthy breakfast combinations?