Yum Yum Snacks is challenging families to give their food pantry a makeover. Then, we would like to hear the results or any other helpful hints on our Message Board. We are looking for comments and/or tips for our Nutrition Tidbits page.
It’s that time of year. Most people feel the need to make some positive changes for the New Year. Perhaps you’re feeling bored, drab and need a little pizzazz added to your life. Putting some color, texture and flavor into your day might give you that burst of new found energy. Of course we are talking about a food pantry makeover. There is no better time then now to head to your food pantry and start analyzing what your family is eating. Get the whole family involved. Together you can get rid of the old junk food and bring in with the new natural foods that are better for you. Change is usually scary so you may have to start with a few small changes at a time.
With the new labeling laws, we now know the amount of trans fats that are in products. This is a good start, but there are other not-so-healthy ingredients we need to stay away from. Other harmful ingredients to be aware of are high fructose corn syrup, GMO’s (genetically modified organisms), artificial colorings/flavorings, MSG and preservatives. Foods that are organic will not contain any of these ingredients. Foods that are natural will not contain artificial colors, flavorings or preservatives.
Canned Goods:
Try and purchase fresh or frozen versus canned. Canned fruit and vegetables have more sugar and/or salt and less fiber than fresh or frozen produce.
If you choose canned fruit or vegetables, try and choose organic when possible. Otherwise look for natural, no added sugar or low sodium on the label.
Include more canned or jarred tomatoes/sauce into your weekly diet due to the high lycopene content. Lycopene has cancer fighting properties.
Organic baby food (sweet potatoes, blueberry banana and applesauce) is great to add to pancake mix, oatmeal, quick breads and homemade cookies.
Add legumes and beans to casseroles, soup and pasta dishes. Throw in a ½ cup of black beans, chick peas, kidney beans or pinto beans to your favorite dish. If the family isn’t too open to trying beans, puree them and then add to sauce, chili or soup.
A staple is low sodium vegetable, mushroom or French onion broth. Use instead of water when making rice for great flavor and a boost of vitamins and minerals. Use broth to cook noodles in or to sauté vegetables.
Grains:
Say good bye to over-processed grains and get some real fiber, vitamins and minerals into your diet. Read the ingredients to those supposed healthy cereal and granola bars. Take time to check the fiber content of the food you're buying, a goal is at least 2 grams per serving for a goal of 25-35 grams/day. Commercial instant rice and pasta dinners tend to be low in fiber and high in sodium. A 1/2 cup serving of instant rice or pasta can have < 1g fiber and up to 500-800 mg of sodium (<2,400 mg sodium/day is desirable). While potatoes, rice and pasta have their place, it's time to venture out and try other new and exciting grains.
Try and replace sugar ladened cereal with organic or natural cereals that will not contain high fructose corn syrup or artificial colors/flavorings. Some counterfeit health foods and snacks include trail mix, graham crackers, "wheat" crackers, saltines, orange fish crackers, granola bars and the list goes on. These foods can contain hydrogenated oils, high fructose corn syrup and be loaded with artificial ingredients. Many of these snacks are being fed to our toddlers and children at daycare and school. The bottom line is to keep reading past the Nutrition Facts and read the ingredient list.
Quinoa, used in place of rice, is high in protein and very high in vitamins and minerals compared to other grains. Tastes great with sautéed mushrooms.
Bulgar is also known as cracked wheat. Bulgar pilaf is a great alternative to a baked potato.
Buckwheat can be used finely ground and added to pancakes or it can be roasted and used as a kasha side dish.
Hulled barley is less processed but they also sell quick-cooking barley. Barley even contains calcium.
Try whole wheat lasagna noodles, use extra sauce the kids won't be able to tell the difference.
If the kids refuse “brown noodles”, use 100% durham noodles (has at least 2g fiber/serving).
Brown rice (sometimes I will do half organic white Arborio white rice and half brown rice but watch cooking times on both) retains its’ fiber and mineral content when cooked. Try brown rice cooked in low-sodium broth instead of water.
Purchase whole wheat bread (make sure ingredients say 100% whole wheat or whole grain). There are only a few supermarket brands that do not contain high fructose corn syrup. Try Manitowoc Ovens or Brownberry Healthy Multi-grain.
Multi or whole grain pancake mix has more nutrients than the complete pancake mix where just water is added.
Whole wheat flour is a must in some recipes. I use half whole wheat and half unbleached white flour.
For quick snacks or school treats, always have a box of natural or organic muffin or cookie mix on hand. Add a 4 oz, jar of pureed baby food and/ or ground nuts to make the snack more nutritious.
Organic toaster pastries are great with a glass of hormone-free milk and a banana. Kids love this quick breakfast.
Purchase natural or organic cereal and granola bars and trail mix, or make your own. If your children do not like high fiber cereal, mix a multi-grain cereal with one of their favorite cereals.
Choose organic graham crackers and vanilla wafers, tasty treat without the artificial ingredients.
For days when there is time to cook breakfast, try old fashion oatmeal instead of the instant oatmeal. Here again is a perfect way to sneak in a couple tablespoons of pureed baby fruit.
Don’t forget about snack chips. Try blue tortilla chips, oat bran pretzels or natural potato chips instead of bright orange chips or corn curls.
Baking:
Take time to bake or cook a few times a week and get the kids involved. Not only can it be more nutritious for the family but also educational. Learning to measure or read ingredients can be fun for kids. As long as you have all the ingredients and the mess, double the batch and freeze some for later.
Aluminum-free baking powder should be used instead of regular baking powder (there are many controversies regarding aluminum and neurological disorders so limit aluminum when possible just to be safe).
Ground and chopped walnuts, pecans and almonds can be added to bread, muffins and cookies.
Use cinnamon in baking (it has been shown to help regulate blood sugars in Type 2 Diabetics).
Purchase real vanilla (not imitation).
Try a natural cooking spray like Spectrum Canola Spray (also good for high heat cooking which means fewer carcinogens).
Turbinado or raw sugar is less processed then white granulated sugar. Use the same way as white sugar.
When purchasing olive oil the label must say first cold pressed, meaning not processed with heat and chemicals.
Herbs and powders should be used instead of salts (even lemon peppers can contain sodium so read the ingredients). Many herbs we cook with can have health benefits.
Make your own frosting! Next time you are at the store, check the ingredients and you will be shocked. Frosting should be powder sugar, butter or trans fat free margarine, vanilla and milk. Store bought brands have about 20 ingredients.
Your homework is to throw out the old and unhealthy foods and to purchase 10 new products for the family to try. Next newsletter look for The Refrigerator Raid Challenge!
