Blog – Page 38 of 64 – Eat Smart, Move More, Prevent Diabetes

Kitchen Tools to Help You Save Time and Space: Microplane, Mortar, and Peeler

February 18, 2019July 16, 2021 by Corinne Goudreault

While there are a lot of fun and easy-to-use single task kitchen tools (think avocado knives, garlic presses, etc.), there are super affordable multi-task tools that can save you time, money, and space! I love these the most, and they make cooking healthy at home so much easier!

Microplane

I am always preaching about my microplane, and I truly think it’s one of the most helpful and wonderful kitchen tools out there. If you’re like me and have very limited storage space, this can cover several hand tools in one. Unless you’re super fancy, you won’t need an additional zester or grater.

Shred hard cheese: often, buying cheese in blocks is cheaper than shredded, and you’ll get a much finer and fluffier result – wonderful for topping dishes, and offering a quicker and smoother melt when incorporating the cheese.
Zest citrus: these can make zesting a snap! Just remember not to zest the white part of citrus skin – it is bitter.
Grate fresh ginger: besides bringing a punch of flavor, ginger offers many health benefits, including preventing nausea and reducing inflammation.
Grate fresh nutmeg: one of the most underrated spices is fresh nutmeg! Once you try it fresh, you’ll never go back.
Shave chocolate: Delicious!

Morter & Pestle

The mortar and pestle is the key to making healthy food taste good easily. Plus, after the initial seasoning, you don’t even need to spend time cleaning them – just wipe them out with warm water.

Garlic: never mince your garlic again! A couple of good hits to the clove and it is smashed and ready to use. This is why I don’t have a garlic press!
Pepper: save money and add flavor buy buying whole peppercorns and grinding a few fresh to top your food. It really only takes a few seconds.
Pesto: A healthy alternative to sauces and toppings, a simple smash of basil, garlic, pine nuts, and salt will go quick and easy in here.
Spice mixes: even when using dry spices you already have in your pantry, this method can combine them well, or combine them with garlic to make an excellent paste to rub on meat or vegetables before cooking, or to base a sauce or curry on.
Guacamole and dip: Smashing up avocado and its friends has never been easier! Try it for salsas and other dips as well

Horizontal Peeler

For some reason, I always had vertical peelers instead of this Y-shaped model. Apparently most cooks use this style, and once you feel the ergonomics of it, you’ll get why!

Peel fruit and vegetable: Obvious one – what it’s named for! Consider peeling celery to take out the strings and make it easier to snack on.
Shave cheese: Yes, I am all about the cheese! When you want to top food with bigger shavings of hard cheese, this tool is perfect. You could do the same with chocolate for large shavings as well.
Soften butter: If you’re like me, you often forget to pull butter out of the fridge when it needs to be softened for a recipe. If it’s still cold, the peeler just breaks it up into smaller pieces so it warms much more quickly. Or, try cooking with a heart-healthy oil instead.

And there you have it! Hopefully these tools will help you find cooking simpler, faster, and more fun with some of these multi-tools. Get creative!

Eat Like an Astronaut: Cook at Home Even When You HATE to Cook

Fennel Recipe: What is Fennel and how do I use it?

I Don’t Have Time to Cook

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Participant Testimonial: “I’ve lost and kept off 30 pounds”

February 4, 2019January 29, 2019 by Sydney Wills

Below is a testimonial from a recent Eat Smart, Move More, Prevent Diabetes participant, Eileen:

My name is Eileen and I’m currently enrolled in the Eat Smart, Move More, Prevent Diabetes program at Carolina Preserve.

To date I’ve lost and kept off 30 pounds.

Some of the tips that have helped me in this program: Early on we watched a video called 23 ½ hours. This video inspired me to be more active, as a way to improve my overall health. With this program I’ve been tracking what I eat daily on myfitnesspal.com and have been using my Fitbit to measure my active minutes daily.

Through this course, I’ve learned to read labels of the food choices I make, and have become more mindful of what I’m eating. Choosing fruits and vegetables and whole grains, eating out less often and monitoring how hungry I really am, these have all been helpful guidelines I’ve learned within this program. Also taking time to plan my meals for the week and preparing more meals at home.

I try to stay active, walking at least 10, 000 steps each day. And moving more- at least 30 active minutes each day.

Way to go, Eileen!

Have a Game Plan for Gameday

January 31, 2019January 31, 2019 by Sydney Wills

It’s already time for the big game. For many of us, it’s the first major event since making our New Year Resolutions. No matter if you are wearing red and blue or gold and blue on game day, we can all implement healthy eating habits to stick to our Eat Smart, Move More, Weigh Less goals. One of the keys to navigating a Superbowl party and keep within a calorie budget is to PLAN.

Pause and think before grabbing a plate. Mentally evaluate whether you are hungry or just eating because the food is there. Try to put a number how hungry you are (0=starving, 10=full) and then decide to eat or not.

Limit high calorie and low nutrient foods. Make sure half of your plate is full of fruits and vegetables and try the one bite rule for desserts. If you know that someone is making your favorite dessert, try eating a small bite instead of eating two or three servings. You will still get to enjoy without exceeding your calorie budget.

Ask if you can bring a healthier option to the party. Make sure it’s something that you will enjoy while also satisfying so you won’t be as tempted by some of the other dishes. You can even rework some traditional game day recipes into healthier ones like these sriracha-buffalo cauliflower bites or loaded sweet potato nacho fries.

Note your surroundings. This is where mindful eating strategies can be implemented. Tune into your surroundings. Eat slowly and notice the texture and taste of each bite. Focus on friends, not food. Instead of thinking about the food, focus on who is at the party and intentionally plan to have a meaningful conversation. (During a break from the game, of course!)

Here is a roundup of some of our go-to game day favorites:

Creamy Ranch-Style Dip

Olive Oil Deviled Eggs

Garlicky Bean Spread

Buffalo Chicken Meatballs

How to Winterize Your Salad

January 29, 2019July 16, 2021 by Sydney Wills

Let’s face it. There are so many great things about summer: warm weather, longer days, and lots of fresh produce. For me, it’s easy to create a colorful salad masterpiece with in-season vegetables and fruit during the summertime. Bright red tomatoes against a green leafy background topped with fresh blueberries makes getting an extra serving of vegetables and fruit a breeze. Salads aren’t usually the first thing I choose during the winter because my favorite salads involve summertime produce. Since eating a balanced diet with plenty of fruits and vegetables is important all year long, I started looking into what produce is in season during the winter months. To my surprise, there are plenty of in-season complementary fruit and vegetables that make great additions to any salad.

How to create a delicious winter salad:

Step One: Start with a base. Kale is an excellent winter salad base because it’s in season. Other options could include shredded Brussels sprout or spinach.

Step Two: Add complementary winter vegetables such as roasted butternut squash, sweet potatoes, radishes, or onions.

Step Three: Toss in some healthy fats and protein. My personal favorites are sliced almonds or walnut pieces. Roasted chickpeas can add a tasty crunch. Opt for classic shredded chicken or hard-boiled eggs for protein.

Step Four: Toppings! This is my favorite part because there are endless options. Citrus fruit and pomegranate seeds add a sweeter twist. Feta cheese, olives, and fresh herbs can elevate a salad to the next level.

Step Five: Finally, the dressing. Opt for an oil based dressing with no added sugar. You can even make your own with minimal effort (see recipe below).

As you can see, there are so many ways to create a delicious and filling salad during the winter months. I tried this simple kale salad for a family dinner and everyone gave it a thumbs up!

Pomegranate Kale Salad

Servings: 6 to 8

Ingredients:

1 bunch of kale, stemmed and leaves julienned

1/2 cup pomegranate seeds

1 cup toasted walnuts, chopped

Garnish with Parmesan cheese

Dressing:

1/2 cup olive oil

1/4 cup white wine vinegar

2 teaspoons Dijon mustard

1 teaspoon honey

Salt and pepper to taste

Directions:

Place washed and stemmed kale in a large bowl.

In a small bowl, whisk together the olive oil, vinegar, mustard, honey, salt, and pepper.

Pour dressing over kale and toss to coat. Sprinkle the pomegranate seeds, walnuts, and cheese over the salad.

Recipe adapted from Williams-Sonoma.com

My 2019 SMART Goal: the NC 100 Mile Challenge

January 17, 2019January 14, 2019 by Casey Collins

With the start of the New Year, we tend to reflect on the previous year as well as contemplate the year ahead of us. This is a great time to set your intentions and goals for the new year and ACT upon them! Going into the New Year, I did not have a specific goal in mind. However, on New Year’s Day morning, I saw a post from the North Carolina State Parks Instagram account (@ncstateparks) promoting their NC 100 Mile Challenge. I spur-of-the-moment decided that the 100-mile challenge would be a fun and health-forward SMART goal for 2019! For my #FirstDayHikes 2019, I hiked the Occoneechee Mountain State Natural Area in Hillsborough, NC.

The NC 100-Mile Challenge is an initiative launched by NC State Parks to encourage everyone to get outside and explore our trails and waterways. You do not have to be a resident of NC to sign up for the challenge, but the miles must be completed in NC. Apart from that, there are no restrictions on where you complete the 100 miles– whether you walk around your neighborhood, hike at a state park, run at a city park or bike at a national park, it all counts towards the 100-Mile Challenge. There are incentives for participating in the challenge, like exclusive sticker packs. The website has not been updated yet for 2019, however, I would imagine the prizes are similar to what was offered in 2018. To redeem the prizes you must have the corresponding badge to the prize you are requesting. NOTE: the prizes are not cumulative over the years. Check out the FAQs if you have more questions.

I ask you to join me and make NC 100 mile challenge one of your SMART goals for 2019!

If you are an NC resident and need help finding trails in your area, check out the following resource: https://movemorewalknownc.com/trails-and-events/

Tips for Ordering Healthier Options at Restaurants

January 14, 2019December 18, 2018 by Kristie Hicks

Sometimes life happens and we don’t always have time to prepare breakfast in the morning, pack a nutritious lunch, have healthy snacks readily available,and cook a balanced meal for dinner.

If you find yourself unexpectedly stopping at a restaurant for a quick meal, a celebration dinner or to take a break from cooking, go in with motivation to make healthy choices.

Try these meal modifications to stay within your daily calorie intake and still feel satisfied.

Appetizers

Choose an item that is not fried (e.g. hummus and pita bread).
Instead of taking the complimentary bread and butter (if offered), ask for a side salad instead
Opt out of the appetizer altogether if you know that your meal will be filling enough.

Main Dishes

Portion sizes are typically much larger at restaurants. Ask for your portion to be halved and packaged before it is brought to the table or ask for a take-out box when your food arrives.
Choose baked or grilled chicken or fish instead of fried options.
Ask for condiments on the side, especially when choosing burgers or sandwiches.

Side Items

Ask for a side salad, fruit or other vegetables as a side option instead of fries.
Choose an oil-based salad dressing (Balsamic vinaigrette, Italian, etc.) over a creamy dressing (Caesar, Ranch, Thousand Island, etc.).
Ask for dressing on the side with your salad to monitor how much is used, and request that calorie-dense toppings (bacon, croutons, extra cheese) be removed and/or swapped with extra of other vegetables.

Beverages

Choose water always! Water is free and will hydrate you better than any other beverage the restaurant offers.

Comparison of Almond Butters: Homemade vs. Store-Bought

January 10, 2019July 16, 2021 by Kristie Hicks

A few weeks ago, I made almond butter at home for the first time. I have always avoided purchasing almond butter at the grocery store because it can be so pricey.

Whether you choose to make your own almond butter at home or to pick up a jar at the store, be sure check the nutrition label and the ingredients list for hidden additives. Check out this comparison of a few almond butter brands below.

Kristie’s Honey Almond Butter

Store: Homemade

Price: $4.00

Container Size: 16 ounces

Ingredients: Unsalted almonds ($4 at Aldi), Salt, Honey

Calories: 170

Fat: 15g

Sodium: 73mg

Sugar: 1g

MaraNatha Almond Butter

MaraNatha Creamy Almond Butter

Store: Target

Price: $7.29

Container Size: 12 ounces

Ingredients: Dry roasted almonds, Organic evaporated cane sugar, Palm oil, Sea salt

Calories: 190

Fat: 16g

Sodium: 65mg

Sugar: 1g

Simply balanced Almond Butter

Simply Balanced Creamy Almond Butter

Store: Target

Price: $9.99

Container Size: 10 ounces

Ingredients: Organic almonds

Calories: 190

Fat: 17g

Sodium: 0mg

Sugar: 2g

Justin's Almond Butter

Justins’ Honey Almond Butter

Store: Walmart

Price: $7.98

Container Size: 12 ounces

Ingredients: Dry roasted almonds, Honey Powder (Sugar, Honey), Palm oil, Sea salt

Calories: 190

Fat: 16g

Sodium: 65mg

Sugar: 4g

Almond Butter Comparison

Sam’s Choice Slow Roasted Creamy Almond Butter

Store: Walmart

Price: $4.98

Container Size: 12 ounces

Ingredients: Dry roasted almonds, Organic unrefined cane sugar, Palm oil, Sea salt

Calories: 190

Fat: 16g

Sodium: 60mg

Sugar: 3g

Is Harissa the New Sriracha?

January 7, 2019December 18, 2018 by Casey Collins

I learned of harissa paste a few years ago while browsing one of my favorite recipe websites, Smitten Kitchen, by Deb Perlman. She describes harissa as a Northwest African chile pepper paste with red peppers, spices, and herbs such as garlic, coriander, caraway. This condiment is used everywhere from Tunisia and Libya to Algeria and Morocco, which means you’re bound to find many versions and uses for the pastes. harissa

I love spicy condiments and was honestly getting a little tired of Sriracha. I had grand plans to make it myself, however, I never got around to sourcing all of the ingredients. So, I was thrilled when I saw it earlier this year in Trader Joe’s. I wasn’t sure what I should make first, but I decided on a recipe from Bon Appétit for Harissa-and-Maple Roasted Carrots. They were exceptionally easy to make and turned out spicy and delicious! Be warned if you attempt this recipe, reduce the oven temperature to 350 degrees otherwise the glaze burns up.

During the recent Snowmageddon in North Carolina, I busted out my harissa paste again. I didn’t quite have all of the ingredients on hand to make the harissa-and-maple roasted carrots. I ended up creating a yummy “clean-out-the-fridge grain bowl” with roasted broccoli florets and harissa-coated carrots on top of couscous (see cooking directions below).

Next time you are at the grocery store (or Trader Joe’s), grab a jar of harissa paste to elevate the flavor of roasted vegetables and give them a great smoky-spiciness! Or better yet make some yourself!

Harissa Roasted Vegetables:

Place an oven rack in the center of the oven
Preheat the oven to 350 degrees.
In a small bowl, mix a few spoonfuls of harissa paste and 2 teaspoons of olive oil.
Peel the carrots; quarter lengthwise, then halve crosswise.
Place on the foil.
Toss in harissa and olive oil mixture to coat; arrange in an even layer.
Roast 20 to 22 minutes, or until browned and tender when pierced with a fork. Remove from the oven.

Crockpot Mexican Quinoa Tacos

January 3, 2019July 25, 2022 by Kristie Hicks

During the fall and winter months, I love to pull out my crockpot and try a variety of recipes. Most of the recipes I will choose are very simple to prepare and easily transfer to a gallon freezer bag to save the days when I am too busy to cook dinner. Try Crockpot Mexican Quinoa Tacos – full of flavor, simple to prepare and convenient for lunch or dinner. This dish provides plant-based sources of protein (quinoa and black beans), which is a component of eating the Mediterranean way.

Crockpot Mexican Quinoa Tacos

Prep Time: 5 mins

Cook Time: 3 hrs

Servings: 6-8

Ingredients

1 cup quinoa
1 cup chicken stock or vegetable broth
2 cans (15 ounces EACH) black beans
1 can (14.5 ounces) diced tomatoes in tomato juice
1 can (10 ounces) enchilada sauce
1 can (15 ounces) corn
3 tablespoons or 1 packet (1.25 ounces) taco seasoning
Corn tortillas
Top with your favorites: diced avocado, cilantro, fresh lime

Instructions

Rinse the quinoa in a fine mesh sieve to remove bitter saponin coating.
In a large crockpot (I use a 6-quart crockpot), add in the quinoa, chicken stock (vegetable broth to keep vegetarian), drained and rinsed black beans, undrained diced tomatoes in tomato juice, enchilada sauce, drained corn, and taco seasoning.
Cover and cook on high 2.5 hours to 4 hours depending on the heat of your slow cooker.
Important notes with cooking quinoa in the slow cooker: slow cookers cook at different temperatures! You’ll want to watch this carefully if you have a slow cooker that runs hot so the quinoa doesn’t get mushy. This recipe doesn’t work on low because quinoa will get mushy when cooked on low for long time periods.
When quinoa is cooked through, serve on corn tortillas and top with your desired toppings.
Garnish with a squeeze of fresh lime, cilantro, and a diced avocado!

Adapted from: Chelsey’s Messy Apron

How to Plan for a Healthy New Year

January 1, 2019December 18, 2018 by Kristie Hicks

The New Year is almost here, which makes it a perfect day to start healthy lifestyle changes!

Eating smart, moving more and living mindfully all play major roles in the success of maintaining your weight and not gaining. I have two simple tips for each part of a healthy lifestyle change. Try something new today and be intentional about building healthy habits, because we know that you can!

Eat Smart

Play around with healthy snack recipes.

Design your own trail mix or spice up your popcorn, get creative with fruit and yogurt, and try a healthy spin on muffins.

Make time to plan your meals and/or snacks for the day on a daily or weekly basis.

This will require more of your time up front, but if you have a busy schedule, it is quite satisfying to throw your food in a lunch bag each morning and skip the fast food and vending machines.

Move More

Choose a new walking route or workout routine at the gym or at home.

Pick a new outdoor walking route by going to a friend’s neighborhood, a nearby park, or downtown area. You can try yoga, pilates, or tai chi, either at home (several beginner tutorials are available online for free) or in a group class.

Be active in a different way.

Turn daily tasks into a way to be active – climb stairs (walk or jog up and down for a good cardio workout), park towards the back of the parking lot for extra steps or move during commercial breaks while watching TV (you can do leg lifts, arm circles, or march in place).

Live Mindfully

Celebrate your successes in a healthy way with non-food rewards.

Congratulate yourself for successes (no matter how big or small) by purchasing a new pair of running or training shoes, having a self-care afternoon or evening, or planning a fun day trip with your family or friends.

Alter your morning or bedtime routine.

Simply waking up 15 minutes earlier or preparing for bed by a certain time can help you feel more relaxed and less rushed each day. You can use this time to stretch, prepare your breakfast, lunch and/or snacks plan for the day ahead.