Uncovering Pistachios: Heart-Health and Happy Eats

Memories of my childhood include my father sitting on the patio, cracking open pistachios while telling political and historical stories that were more intriguing than anything I could read in a history book or watch on the news. I remember getting to crack open my own pistachios, the salty hard outer shell with the green and white seeds inside taunting me with their rich nutty goodness.

Recently I began seeing a nutritionist (Hi Lauren!) to ensuring my version of "healthy eating" was on par with what I really should be eating in order to not only lose weight but improve my overall well-being. One of the things I realized while keeping my food journal is how I eat a relatively low-fat diet. But the fats I was consuming were often not the healthy ones (yum bacon!) so when I hit the road this past weekend for a debate tournament in North Carolina, I needed to find a way to increase healthy fats without just doing shots of olive oil in my hotel room (that could be an interesting drinking game on a random Friday night though...).

I looked through the list of healthier options and that is when I saw a flash from the past. Pistachios! Not only are they delicious, they are also relatively good for you (in moderation of course). So I made it a point to buy a bag, portion them out, and carry them in my camera bag/purse for the tournament. Eating a half cup of pistachios kept me entertained for a reasonable amount of time and when I finished them, I was full! Which is when I realized that while many of us enjoy these little green morsels, how many of us know all of their health benefits?

Apparently there is a Web site (or course there is) dedicated to the health benefits of pistachios. Actually there were hundreds. But rather than just trust sites that are probably funded in part by the industry (not that they are wrong, but more for the academic "evaluate sources" teacher in me), I decided to hit the academic research on the nut.

Researchers at Penn State in an article in the Journal of Nutrition in June 2010 conducted research that "suggests that a heart-healthy diet including pistachios contributes to the decrease in the serum oxidized-LDL concentration through cholesterol-lowering and may provide an added benefit as a result of the antioxidants the pistachios contain."

According to the USDA Nutrition Laboratory, one ounce of dry-roasted salted pistachios (in shell) has 161 calories, 2.9 grams of fiber, 13 grams of fat, 6 grams of protein, and a number of minerals and vitamins including 137mg phosphorus (RDA 700mg).

Ultimately, I like pistachios because of their creamy nutty flavor, plus they are fun to eat! But it is also good to know that I am doing something good for my body in the process. I eat them by themselves but would love to know how you enjoy your pistachios!

Annie Chun's: Sushi in the Cupboard

It is inevitable. I could have a meal all planned out. It could be amazing. And then someone mentions "sushi" and suddenly it is ALL I can think about! Normally, this means going to one of my favorite sushi haunts. I have three that know me by name and I am always stalking Groupon for a sweet sushi deal. However in an attempt to save money tonight, I thought I would try a product I had to buy this spring while traveling and hadn't yet found a moment to try out.

Annie Chun's Sushi Wraps claim that all you need to add is the filling. Hmmmmm could it really replace my local Bay Area haunts?

By the way, this original product picture was taken before I got my new camera when I first bought the box. You can totally see the quality difference!

So what did I get in this box? A bowl of sushi rice, some small pieces of nori, and a packet of soy sauce. The bamboo place mat was not included.

I microwaved the rice (odd?) for a minute and then waited for it to cool down again. I am not sure why I needed to microwave the rice since I didn't want hot rice for my sushi. I may try it again without microwaving just to see what happens. I would think it should still work?

I needed to use my own sushi mat to roll the sushi. With the incredibly small rectangles, it was difficult to achieve neat rolls (well that and my vacation from home sushi making!) but as you can see below, it still turned out in the end! I grilled up some balsamic asparagus to serve on the side and some portabello mushrooms to put in the maki. You could get really creative with the fillings!

It was relatively easy to prep but the rice was just okay and some of the pieces of nori had holes that made it difficult to use. However for fast food sushi, this would pass. And considering how long it takes me to prep, the trade-off for a late night healthy inexpensive sushi fix was worth the small sacrifices. It won't be something I do often, I would rather go out or take the extra time to make everything from scratch, but I will definitely keep a box in the pantry for future sushi emergencies!

One half the package has 170 calories, no fat, less than one gram of fiber and 4 grams of protein.

Summer Sandwich Satisfaction

As the summer sun comes out to play, there are some days you just don't want to have to turn on a stove.  It's times like these where I break out the leftovers and get creative!


Today's sandwich started with some leftover Christmas day turkey. Say what?!? On Christmas day, I took leftover turkey breast and portioned it out, vacuum-sealed it, and frozen it. This was the last batch. You obviously could use fresh turkey breast or even chicken to make this easy summer sandwich. One summer tip is to cook a large turkey breast one evening and you are set!


In addition to the turkey breast, you will need these two babies:

Original Garlic Gold and Harry & David Red Pepper and Cheese Spread!


The recipe is really easy:


4 ounces of shredded turkey breast
2 tbsp of red pepper spread
1 tsp Original Garlic Gold
ground pepper
hot sauce (if desired, just a couple dashes)


Mix it up and let it sit for a little while for the flavors to come together. I served mine on sandwich thins, but it would also be great on a salad. This serves two people or one very hungry person. The Garlic Gold adds a crunch to the sandwich and the spread gives it a creamy texture without adding a lot of calories.


One serving of the recipes (makes two servings), does not include bread: Calories 112, Fat 3.5g, Dietary Fiber 0g, Protein 17.5g


Garlic Gold Nutrition Facts (1 tsp): Calories 40, Fat 4.33g, Dietary Fiber 0g, Protein 0g


Harry and David Red Pepper and Cheese Spread Nutrition Facts (2 tbsp): Calories 30, Fat 2g, Dietary Fiber 0g, Protein 1g

Sweet Treats and Safeway $$$ Giveaway!

With the insanity of the post-season debate preparation, cooking has unfortunately been on the back burner. But trying to control my portion sizes and reducing how often I eat out has also been important to me, so when MyBlogSpark, Safeway, and Betty Crocker gave me the opportunity to try out Betty Crocker's Warm Delights Minis, I jumped at the opportunity. Like my disclaimer at the bottom of my blog says, I am always willing to try things, but I am not always willing to share them with my Uncovering Food readers. In this case, the ease of preparation and the individual portion sizes along with the great taste were selling points so I had to tell you about it!

Seriously, look at this baby! Check out that chocolate goodness!

And at only 150 calories for a bowl, it killed my chocolate cake craving with out killing my caloric budget for the day! It comes with a cake mix and dark chocolate fudge pouch. You mix the cake in the provided plastic bowl and microwave for only 30 seconds! It fit in my suitcase and was easy to prep in my hotel!


Check it out! This whole thing for 140 calories, 4 grams of fat, 2 grams of fiber and 2 grams of protein. My only concern is the half gram of trans-fats. However, I am realistic. When I am traveling and craving a giant gooey piece of cake while I am out with the students, I can either give in and eat the cake or tide myself over knowing I can have a portioned cake in my room. If I am not going to forgo the cake and it is a once-in-awhile treat, a half gram of trans-fat is a small price to pay. This may be a deal breaker for some folks, but since my life is super hectic and I try to minimize processed foods, it is something I have to compromise on.

So I found these babies at my local Safeway, and MyBlogSpark tells me that Safeway and their sister stores are offering some sweet deals on Betty Crocker products. I hear that Betty Crocker SuperMoist Cake and Traditional Brownie Mixes at the special price of $0.69 although it ends pretty soon!

In addition to giving me a chance to try out these delicious treats, I was also given an opportunity to share a prize pack with you! While you won't get the Warm Delights Minis, one winner of Uncovering Food will get the chance to win everything else pictured below! A stainless steel mixing bowl, mixing spoon, silicon baking pan, oven mitt, and a $25 Safeway gift card!!!


Read below on how to enter. The contest will end on Monday, April 12 at midnight PST. Good luck!

1. Leave a comment about what your favorite Spring snack is. This is required before you can gain additional entries.

2. Link back to this contest on your blog and share the link below in an additional comment.

3. Become a fan of Uncovering Food on Facebook. Share that you've joined the crew (or are already a fan) in an additional comment below.

4. Follow Uncovering Food using the Follower box on Blogger. Let me know in an additional comment when you start following (or if you are a follower). This also gives you entry into my monthly follower contests!

5. Follow @UncoveringFood on Twitter and tweet the following: "I want to win grocery money and baking goodies @UncoveringFood http://www.uncoveringfood.com/2010/04/sweet-treats-and-safeway-giveaway.html"

Good luck!

Fave Five and a Progresso Soup Giveaway

About a month ago I received an opportunity to try 15 different Progresso soups courtesy of Progresso and MyBlogSpark. Much like any other product I have investigated, I needed to ensure that this baby lived up to my standards by trying all of the different soups out. A couple of versions have been travel staples of mine for years (who doesn't love a giant pop-top can of soup for under 150 calories after a long day of work?), but there were new flavors to explore as well!

Before I give you my five favorites, I wanted to let you know that Progresso is currently giving away a makeover trip for two to New York. Just click here and you can enter to win until March 15. There are also printable coupons that you should definitely check out (I know I have).

While every soup I tried was pretty tasty for canned soups, I will confess to doctoring a couple by adding extra veggies. Bulking up canned soups is an easy way to up the fullness factor and sneak in some extra goodness. Whether it's adding a can of no-salt-added green beans, pouring in some frozen mixed veggies, or tossing in some fresh spinach... I love to sneak in the vegetables.

My five favorites, in no particular order: Traditional Chicken Barley, Light Zesty Southwestern-Style Vegetable, Light Chicken Noodle, Light Italian-Style Vegetable, and Light Chicken and Dumplings. I am a sucker for the light soups... and who can blame me? If you are counting Weight Watcher points, you are looking at a zero point snack for a cup of warm goodness. A whole can is less than 200 calories!

All of the soups were full of flavor, unlike some other light soups I have tried. Depending on the soup, many are MSG free. Some don't have soy and some are vegetarian. I'll give the calories/fat/fiber/protein for my five favorites, but I would encourage readers to check out labels before purchasing soups to consume.

The two vegetable soups both made great sides to grilled cheese sandwiches. The Italian-Style has pasta while the Southwestern-Style has beans. Both had lots of vegetables and flavorful broths. The Chicken Noodle and Chicken Barley were filling with big chunks of chicken and chunky vegetables. I enjoyed the mini dumplings in the Chicken and Dumpling soup, it took me back to my grandmother's Hungarian dumplings. I only with they were bigger and there were more of them. However, I guess that would defeat the purpose of it being a light soup?

MyBlogSpark and Progresso were kind enough to offer one Uncovering Food reader an opportunity to try out a couple of soups for free! One reader will receive a gift box containing two Progresso soups, a super sweet Progresso mug (that holds the whole can of soup... love it!), and a jump rope that measures the number of jumps you do (can't wait for the knee to heal to try this bad boy out). In other words, see that picture above this post? That's the promo picture I was sent of the giveaway!

So how can you be the lucky winner?

1. Post a comment saying one SOUPer thing about yourself. I think it is important that we take pride in ourselves so I want to know why you think you are amazing.

2. Follow Uncovering Food and let me know you are on the list *wink*

3. Share the giveaway with your friends! Link back or cc me in an email if you don't have a blog. You can also tweet about the giveaway for extra chances (no more than once a day!) and make sure you include @UncoveringFood in the tweet!

The contest will end on March 7th at 11:59pm PST. I should be all done with the massive debate tournament I am hosting and life should begin to normalize again. Luckily, I used the Progresso coupon to stock up on some soups so I will not starve this week :o)

Nutritional Stats for my Fave Five (all stats are for the full can... because let's not kids ourselves, one serving is not enough! if you want the stats for a one cup serving, just divide these in half):

Traditional Chicken Barley: 160 calories/2g fat/4g fiber/14g protein

Light Zesty Southwestern-Style Vegetable: 120 calories/1g fat/8g fiber/6g protein

Light Chicken Noodle: 140 calories/3g fat/4g fiber/10g protein

Light Chicken & Dumpling: 160 calories/3g fat/4g fiber/12g protein

Light Italian-Style Vegetable: 120 calories/0g fat/8g fiber/4g protein

Dual Duty: Alexia Crunchy Onion Snacks

When I saw last week's episode of Top Chef with a Quickfire challenge that utilized Alexia Crunchy Onion Snacks, I just knew I had to try them. I have enjoyed many other Alexia products so when I saw my local grocer had the all-natural onion snacks on sale, I picked up a bag for my latest trip.

The first bite was full of crunch, with the initial sweetness of the onion balancing wonderfully with the savory spices. The after notes were more savory with a slight heat filling my mouth. Bite after bite, I couldn't put them down! In the future I will need to portion these out before enjoying, since I had hoped to try out some recipe ideas :-)

In addition to being a snackalicious treat, I think these would be great on burgers, turkey sandwiches, or the classic green bean casserole.

While all-natural, these tasty morsels are not a low-calorie snack. The serving sizes are small with 4.5 servings in one bag. Each serving is one ounce and comes in at 150 calories/8 grams of fat/1 gram of fiber/2 grams of protein. But they are delicious and packed full of flavor so a smaller serving can go a longer way than most savory snacks.

Ingredients: Wheat Flour, High Oleic Canola Oil, Corn Flour, Modified Food Starch, Spanish Onions, Cornstarch, Salt, Less Than 2% Of: Dextrose, Egg White Solids, Malted Barley Flour, Spice, Sugar.

Travel Friendly Breakfast Beverage

As a frequent traveler with crazy hours, I often find myself eating terrible food with poor nutritional content when the travel and work seem overwhelming. Take tonight for example. I am in New York, it is 1am and I am not yet asleep. I have to be up by 5am to make the tournament on time in the morning which means I will probably be skipping another morning workout and grabbing some terribly unhealthy fare that may or may not keep me full.

While at the Oakland airport on Thursday, a bottle caught my eye. It was a beverage that I had tried a sample of at the San Jose Rock and Roll Half Marathon that I remembered enjoying. I looked at the nutritional label and it sounded like it would be quick the breakfast. Recognizing I would be getting to my hotel incredibly late and would be rushing off in the morning, I bought this bottle and tossed it in my carry-on. After a chill in my hotel mini-fridge, I grabbed the bottle and gulped it down.

Muscle Milk Light is a surprisingly tasty beverage. As someone who doesn't drink much milk, it reminds me of a chocolate milk, slightly thicker than a skim milk, and not as chalky as other protein beverages I have tried. It kept me full all morning until about five hours later when I realized I needed to get lunch. And it is shelf-stable (until opened) which makes the 14 fluid ounce bottle a perfect travel breakfast.

The beverage has 160 calories, 4.5 grams of fat, 5 grams of fiber and 20 grams of protein! It also has a number of vitamins and minerals including 25 percent of your daily calcium and Vitamin D. While it does use acesulfame potassium and sucralose, it does not contain aspartame. I was a bit frustrated to learn of the other two artificial sweeteners being used and will be writing to ask if they are looking into more natural sweeteners. However, I will still on occassion be picking up a bottle of Muscle Milk Light because it kept me going while herding high school kids across the boroughs!

Ingredients:
Water, Calcium And Sodium Caseinate, Milk Protein Isolate, Cocoa Powder, Blend Of Vegetable Oils (Sunflower And Or Safflower Oil, Canola Oil), Maltodextrin, Natural And Artificial Flavors, Potassium Citrate, Whey, Digestion Resistant Maltodextrin (Soluble Dietary Fiber),vitamin Mineral Blend, Sodium Hexametaphosphate, Soy Lecithin, Microcrystalline Cellulose, Monosodium Phosphate, Potassium Chloride, Acesulfame Potassium, Medium Chain Triglycerides, Salt, Carrageenan, Sucralose.
Vitamin And Mineral Blend:
Vitamin A Palmitate, Cholecalciferol, Vitamin E Acetate, Biotin, Niacinamide, D-Calcium Pantothenate, Thiamine Mononitrate, Cyanocobalamin, Riboflavin, Pyridoxine Hydrochloride, Folic Acid, Ascorbic Acid, Tricalcium Phosphate, Chromium Chloride, Copper Gluconate, Potassium Iodide, Ferric Pryophosphate, Magnesium Phosphate, Zinc Oxide.

Boundless Health with Oatmega 3 Bars

Between teaching and hitting the gym, I have been on the hunt for healthy food bars that pack a nutritional punch. With so many bars on the market, it has been a tasty search for a caloric reasonable bar that contains fiber, protein and other health benefits to make eating a bar worth the money and meal substitution.

Available in Texas stores but also online, Boundless Nutrition has answered the call with their 190 calorie Oatmega 3 Wellness Bar. The bar contains 5 grams of fiber and 14 grams of what they call "time release" protein. I am not sure how long that time release is supposed to last, but couple this bar with a glass of water and I was full for hours!

The bar also contains 300mg of ocean-sourced Omega-3s, 150mg of Green Tea antioxidants, 25% of your RDA of calcium, prebiotic inulin, and contains 100% natural non-GMO products (44% organic). It is cold-processed is low on the glycemic index. It really packs a nutritional punch, doesn't it?

This small family owned company

And how does it taste? The texture is like cookie dough, with a little crunch from the nuts that are used. There are three flavors: Dark Chocolate Mint, Mocha, and Dark Chocolate Peanut. The Dark Chocolate Mint brought back memories of Thin Mint cookies, only more flavorful (and healthy). The chocolate is rich with light hints of mint throughout the bar. The Mocha could easily be my afternoon workout snack, and pick-me up. The rich coffee hints filled my mouth even after the bar was consumed. Finally, the Chocolate Peanut was like a healthy candy bar. I would have liked more peanut (says the nut addict) but it was delicious and killed my candy craving.

If you are interested in purchasing Oatmega 3 bars, check out where you can pick some up. Or win them here at Uncovering Food!

***************

One winner will get to sample all three Oatmega 3 bars, courtesy of Boundless Nutrition.

To enter, comment on this post with why you would like to try Oatmega 3 bars. This is mandatory to gain additional entries.

For an extra entries:
1. Link back to your blog! Post that link here!
2. Become a follower of Uncovering Food! Comment here to earn the entry.
3. Post Uncovering Food's badge on your web site for TWO additional entries. Comment here twice with the link to your blog.
4. Final entry? Tweet about this giveaway! Link @UncoveringFood to your tweet for credit! You can do this once a day until the contest ends.

Contest ends Sunday, August 9 at 11:59pm PST. Good luck!

Curried Banana Frozen Yogurt

1/4 tsp ground turmeric
1/2 tsp coriander seeds
1/8 tsp chili powder
1/8 tsp cinnamon
3 small bananas, diced
1 tbsp Nutiva coconut oil
2 tbsp sage honey
2 cups nonfat plain yogurt

Grind turmeric, coriander, chili and cinnamon together. Set aside.

In a medium size pan, heat coconut oil over medium high heat. Add bananas and toss to coat in oil. Saute for two minutes and then add spice blend. Saute for another minute. Drizzle honey over bananas and saute for another one to two minutes until bananas are coated and begin to soften. Remove from heat and chill.

Blend yogurt and chilled curried bananas together. You can opt to mash the bananas further or leave them chunkier. I mashed about a third of the bananas but kept the mixture on the chunkier end.

Follow ice cream maker instructions to chill mixture. Store in freezer. Serve garnished with a mint leaf.

Makes six servings at 131 calories, 2.5 grams of fat, 1.3 grams of fiber, 5 grams of protein

*****

I am entering this in July's Royal Foodie Joust hosted by the Leftover Queen.

I am also entering this in the Ice Cream Social Challenge hosted by ScottySnacks, SavortheThyme and Tangled Noodle.

Doug's Burrito Filling

I know it isn't the most appealing picture, but hear me out on this recipe. I am a very lucky girl in that my boyfriend can cook, and attempts to make healthy dishes for me. One of his staples is something he likes to throw together for himself and has since lightened up the recipe so I can enjoy it too! It is simple and filling (and I had it for brekkie this morning!).

He sautes a pound of 93% ground beef in a nonstick pan with a packet of burrito seasoning and then adds a can of fat-free refried beans. That's it! It is so simple but so good. I like to add a generous serving of hot sauce to spice my serving up, but he enjoys it with a little less spice. I enjoy this filling because the flavors come together better then when served seperately as the beans soak up what little fat cooks out of the meat. The beans also stretch out the meat to make more servings for diners on a budget.

He also makes a burrito filling that is vegetarian friendly. Saute up a can of low sodium corn (drained) with a can of black beans (rinsed) and half a packet of the burrito seasoning.

You can pump your burritos up with lettuce, grilled veggies, low fat cheese, salsa and whatever else you can dream up. Both fillings also work great on top of salads.

I was surprised at how simple both of these were and yet so filling and tasty. Sometime the simplest recipes are the ones we forget about but are so satisfying to the taste buds, the stomach, and the pocketbook.

The nutritional information will vary based on the brands you use so check them out. You would be surprised at the difference in calories on two cans of fat free beans! Doug's recipe makes about 10 servings and for our products that meant 129 calories/6.8 grams of fat/10.5 grams of protein/2.1 grams of fiber per serving.

Quick, Inexpensive, Delicious Dinner

My mother made a lot of instant ramen when I was growing up. I realize now that is was because the noodles were cheap and quick to cook. But she would always make sure to add fresh vegetables and protein to the soup in order to bulk it out and stretch it to feed the whole family.

With summer months signaling lots of fresh produce, and also being so hot that you may not want to spend much time in the kitchen, I bring you my version of Mom's soup.

To lighten up the soup a bit, I used udon noodles which are not fried like ramen noodles. Depending on the store, these can be found in the cooler or on the shelf. The package I bought was less than 250 calories for the whole package, and I managed three entree bowls with the finished product.


I started by heating up a teaspoon of canola oil in the bottom of the pan and sauteing some garlic, onions, miniature turnips and carrots. I then added water (you could add broth to up the flavor, but I didn't have any) and cooked the noodles into the soup. I added an egg for inexpensive and quick protein and whisked the soup to break up the egg as it cooked. I added the flavor packet and tossed in some greens that needed to be used.

Simple. Inexpensive. Delicious.

Brown Rice for Busy Eaters

If you are one of the many people who have commented, emailed, called or texted about my lack of blogging, you are not alone in your concern. And while the busy school year hasn't quite wound down, I am ready to start sharing some of the quick recipes and delicious food finds from the last couple of weeks.

I love rice. And one of my concerns as I try to eat healthier is how nutritionally deficient many varietals are. Which is why I aim to enjoy brown rice when going this route. However, brown rice can take a long time to prepare. Let's be honest, time isn't something many of us have to spare.

In my search to enjoy healthy foods while dealing with the stress of May, I discovered Rice Expressions in my grocery store. These boxes of organic precooked brown rice can be found in the freezer aisle and each box contains three bags. The bags each have two servings of rice... which is the perfect amount for me to fix up at a time!

Rice Expressions Organic Brown Rice only contains what it's name implies and one serving is 160 calories/1.2 grams of fat/2.5 grams of fiber/3.5 grams of protein.


One of my go to meals has been wraps, and I need variety in addition to speed of preparedness. I enjoy tossing a bag of Rice Expressions with a can of beans and a diced zucchini. I then add hot sauce and seasonings to taste for a spicy filling for a wrap on the run. High in fiber and protein, this filling can also be enjoyed without the tortilla and with your own creative add-ins. Enjoy!

Debaters Dish: Peeled Snacks, fruit on the road

We are at the California State Championships this weekend, but before the tournament kicks into full swing, I wanted to share an organic, low-calorie product that has been in my carry-on luggage the last two weeks!

When a health conscious person is always on the go, some days it can be hard to get your produce in. While I always attempt to grab some local fruits and vegetables when we get to a location, it can be difficult to travel with a variety of fruit and I believe that variety helps prevent unhealthy eating.

Luckily, there exists in this world a company that dries and packages individual servings of fruits without any added sugar. Peeled Snacks have six different fruits to choose from: Cherry-go-round, pine-4-Pineapple, go-Mango-man-go, Banan-a-peel, Apricot-a-lot & Apple-2-the-core. They also offer variety packs as well as fruit and nut mixes.

While dried fruits are often higher in calories, Peeled Snacks lowered the calories by keeping the added sugars out of the mix. The fruits are all organic and tasty to boot! Every fruit is full of flavor and the servings are big enough to satisfy your cravings for sweetness.

Apples: 110 calories/0 grams of fat/3 grams of fiber/0 grams of protein
Apricots: 110 calories/0 grams of fat/3 grams of fiber/2 grams of protein
Cherries: 130 calories/0 grams of fat/4 grams of fiber/2 grams of protein
Bananas: 150 calories/0.5 grams of fat/2 grams of fiber/1 grams of protein
Mangos: 120 calories/0 grams of fat/2 grams of fiber/2 grams of protein
Pineapple: 140 calories/0 grams of fat/1 grams of fiber/1 grams of protein

This product has been tested by this debate coach as well as my high school students. We all agree that for health conscious travelers, Peeled Snacks is a must have product. Every flavor tastes like real fruit and the texture is perfect.

Right now Peeled Snacks is offering readers a $10 gift card just for going to their site and completing a short survey. Pineapple (one of my two favorites) and Apricot are also on sale for a couple more days. Act quickly to get in on the double savings!

The Veggie Vixens review Holey Donuts

For the past four years I have had the honor of being friends with a fabulous group of women from throughout the country. We met through the Weight Watchers boards when we all joined a group challenge, and we have been emailing each other almost daily since. Our group was dubbed the Veggie Vixens, and the name has stuck with us through all of these years.

While our group members live in every time zone, I am lucky to have a number of them in my region. Which meant when I got an opportunity to review Holey Donuts, I had to invite some of my favorite girls together to taste and dish about these reduced calorie sweets.

Meet the girls!

Jasmine, mother of an infant and a toddler; Erika, mother of infant twins; Zara, mother of four school age boys; and me, high school debate coach and companion to two cats :-)

We made up a variety plate that included all but one donut which I had forgotten at home. I will review that one at the end since it was my favorite! But first, here is beautiful Zara modeling out sample tray. Zara is not only a mom but also a runner and business owner. Seriously she amazes me!


Holey Donuts, a small family owned company, makes each of these donuts by hand. You can learn more about their story here. Right now the donuts can only be ordered online, however there are rumors that Holey Donut stores may be opening in the future. Upon receiving the donuts, they are stored in the freezer and heated up individually as the consumer wishes to enjoy them.

The donuts our group sampled, from the top of the plate in the first picture and working clockwise: Low Fat Cinnamon Glazed Donut Holes, Low Fat Chocolate Crumb, Low Fat Vanilla Crumb, Raspberry Graham Cracker, Low Fat Caramel Crumb, Banana Creme Oreo Cookie, and a Jumbo Reduced Fat Cinnamon Roll (center).

We began with the Low Fat Crumb donuts. These were a bit too dense for most of us but Zara said "The glaze was just the right amount of sweet to balance the breadiness of the donut. The chocolate and caramel flavors didn't really come through enough for me, though. Perhaps cocoa in the chocolate donut dough would help? The reduced fat chocolate, vanilla, and caramel-glazed donuts were a decent substitute for sugary sprinkle-topped donuts I would get at my local donut shop. They were also denser and more chewy than traditional donuts. I would compare them more to a "cake donut" versus a glazed donut."

Unfortunately, baking the donuts leaves them less fluffy which is fine if you don't expect your donuts to have the texture of, well, donuts! Jasmine put it best when she said "I thought they were a little too dense and bread-y in texture for donuts. The texture was perfect for the cinnamon roll, but I like my donuts fluffier and lighter. Taste wise they were pretty good. They certainly didn't taste like low fat/low cal donuts. I thought some were too sweet, but normally I eat my donuts with a big glass of milk to cut the sweetness which I didn't have for this tasting." While Erika felt they were all plain and tasted generally the same, Jasmine and Zara both voted vanilla as their favorite of the bunch. I am a caramel fanatic and enjoyed the sweet glaze of this one. These donuts have 148/9 calories, 3 grams of fat, 1 gram of fiber and 4 grams of protein in every donut.


Next we moved into the cinnamon donut holes. These were one of Erika's top picks. In my opinion, the small bits of baked dough were sweet and lighter than the other donuts. You get four in one serving which makes the enjoyment last longer. Zara felt they were "a bit doughy, not as light and fluffy as regular donut holes. That's ok with me, though.. They were just the right amount of sweet, too. Being a carb/sweet addict, these really appealed to me and I could see myself easily overdoing it on them." However, Jasmine felt that the topping was almost too sweet and the texture was too heavy. Four donut holes are 148 calories, 3 grams of fat, 1 gram of fiber and 3.5 grams of protein.


The Raspberry Graham Cracker resembles a jelly filled donut. This was one of my two favorites because the texture of the actual donut was less dense then some of the others. I agree with Zara who said she would enjoy this as a dessert rather than a breakfast item. However I tend to enjoy sweets as dessert because a high sugar start to the morning can set me up for healthy eating failure, no matter how many calories the breakfast is. Both Jasmine and Zara said that jelly donuts usually gross them out, but the filling on this one was less sweet. Zara also said that "the filling seemed fresher than traditional jelly donut filling, which has always seemed fake and over-processed. This filling seemed to actually contain a good amount of real berries." This donut is larger than the Low Fat Crumb donuts, and contains 217 calories, 3.9 grams of fat, 1 grams of fiber and 5 grams of protein.


The Banana Cream Oreo Cookie is another filled donut that is filled with a banana cream and topped with frosting and oreo cookie crumbs. This was Zara's favorite because "the banana and chocolate flavors were in just the right balance and made a good contrast to the dough-y donut. This donut was a bit messy, too, so I'd probably use a fork and knife to eat this one, as well. This would also go well with coffee." Jasmine also enjoyed this donut saying is "was pretty good. The banana filling wasn't too sweet and made a nice contrast to the cookie crumbs on top. Since it was mostly the creme/custard filling, I didn't notice the texture of the actual donut." These creamy chocolaty delights are 222 calories, 4 grams of fat, 1 gram of fiber and 5 grams of protein each.


The cinnamon roll was a favorite of Jasmine, Erika and Zara. It is large and would make a great dessert! Zara isn't sure she would spend that many points on the cinnamon roll for breakfast but said "The cinnamon roll was delicious. It was a reasonable substitute for a Cinnabon. Just the right amount of stickiness and icing! I would definitely warm this up and eat it with a fork and a knife." Jasmine, a fellow cinnamon roll lover felt that the roll "was really good. Perfect texture and flavor. Couldn't tell the difference between this and a regular cinnamon bun" These are 340 calories, 5 grams of fat, 2 grams of fiber and 8 grams of protein each but are rather large and could easily be shared!


I felt bad leaving this last one at home, but the Coconut Creme Pie was my favorite of the Holey Donut line. It has a sweet creme in the middle that balances out the chewy donut of the actual donut. The topping is sweet and the coconut on top is generous and adds another dimension to the overall texture of the treat. The Coconut Creme Pie donuts are 209 calories, 4 grams of fat, 1 gram of fiber, and 5 grams of protein each.

Overall, Holey Donuts have given calorie conscious individuals an opportunity for a lower calorie version of a favorite sweet treat. The texture is not the same as a higher calorie fried donut but most of the donuts are still tasty and delicious. As you can see, through the eyes of many tasters, that the worthiness of the donut differs from taste bud to taste bud. However, if you are a sweets lover and looking for something to fill that craving, I would recommend ordering a couple of mixed boxes to find your favorites.

An Amazing Value: One Organic Food Bars

Very rarely do I find a bar that I have to buy more of immeadiately after sampling. One that I email and Twitter about after the third bite. One that I want to savor bite by bite, every chew, until I am sad that it is gone but so fully satisfied that I am happy at the same time.

More specifically, when I do find such a bar, very rarely is the bar sold at an affordable cost. Made with organic ingredients. Free of trans fats, refined sugars, high fructose corn syrupand preservatives. And prepared fresh daily through cold processing!

When I first communicated with Organic Food Bar, I was interested in learning more about the Active Greens and Omega-3 Flax bars. The names just seemed so.... healthy? But Eric over at Organic Food Bar was convinced my readers and I would fall in love with the One line, a low cost and all organic line of bars. Eric was right about one thing... a girl has to watch her wallet these days. These bars are only 86 cents when you buy a box of twelve (and only $1.19 if you buy them individually) online. When he told me they were gluten free, soy free, dairy free and peanut free... I KNEW I had to try them. I have friends with a number of allergies and if these were as amazing as they sounded, I would have to tell the world!

Lucky for me, the happy taste tester, and all of my amazing readers, the One Organic Food Bars are worthy of gracing the screen of Uncovering Food. Although don't create too big a demand, because this girl still wants to be able to get her hands on some of them!

Raspberry Muffin Crunch

Okay so while the first picture on the blog is one I took, I loved how the graphics on the company web site included the ingredients that go into the bar! The Raspberry Muffin Crunch was my favorite all around bar. It was sweet without being too sweet. The raspberry pieces just popped in my mouth and combined with the organic non-glutton cereals and granola, it was the perfect texture. The bar consistency was firm but soft, creating a satisfying mini meal and a perfect pre-workout snack. Did I mention it has 500mg of Omega Threes and is Vegan? When reviewing my notes, the first thing written in caps across the top of the page was: YUM!!!

Ingredients: Certified Organic Ingredients: Organic Raspberry Granola (Organic Rolled Oats, Organic Evaporated Cane Juice, Organic Expeller Pressed Canola Oil, Organic Raisins, Organic Raspberries, Organic Oat Bran, Organic Crispy Brown Rice) Organic Rice Syrup, Organic Bio Sprouts^TM - Millet, Organic Agave Nectar, Organic Bio Sprouts^TM - Flax, Organic Acacia Fiber and Organic Freeze Dried Raspberry Juice.

Nutritional Information: 180 calories/4.5 grams fat/3 grams fiber/5 grams protein

Chocolate Macaroon Crunch

Coconut lovers beware! The Chocolate Macaroon Crunch Bar is full of this fabulous ingredient! Complete with more probiotics than a serving of yogurt, this bar was my second favorite of the line. Every mouthful was chocolate and coconut. I felt like I was being so bad! It was definitely more cookie like, which was good when I was looking for something to enjoy with a good cup of Teavana Earl Grey Creme tea for afternoon tea time. It is also very filling for a bar. After enjoying it with my tea, I wasn't hungry for hours!

Ingredients: Certified Organic Ingredients: Organic Rice Syrup, Organic Coconut, Organic Coconut Almond Granola (Organic Rolled Oats, Organic Evaporated Cane Juice, Organic Barley Flakes, Organic Expeller Pressed Canola Oil, Organic Raisins, Organic Almonds, Organic Coconut, Organic Oat Bran, Organic Sunflower Seeds) Organic Agave Nectar, Organic Bio Sprouts^TM - Millet, Organic Chocolate Chips (Organic Evaporated Cane Juice, Organic Chocolate Liquor, Organic Cocoa Butter), Organic Acacia Fiber and Bacillus coagulans GBI-30 6086.

Nutritional Information: 210 calories/10 grams fat/6 grams fiber/2 grams protein

Blueberry Muffin Crunch

Another quality bar in the line, the Blueberry Muffin Crunch Bar also boasts heart healthy Omega 3s. This was my least favorite in the line, as it was definitely sweeter than the raspberry bar with less pop from the fruit. The bar does have a nuttier texture though which I enjoyed and savored. When I say it was least favorite, let me be clear that I would still buy and eat these Vegan babies. The texture is a bit chewier (although I did get a couple larger chunks of almonds - yum!) and the bar was a bit darker in color from the blueberries. However it also left me satiated and with a fresh burst of energy!

Ingredients: Certified Organic Ingredients: Organic Blueberry Almond Granola (Organic Rolled Oats, Organic Evaporated Cane Juice, Organic Expeller Pressed Canola Oil, Organic Raisins, Organic Apples, Organic Almonds, Organic Oat Bran, Organic Blueberries, Organic Sunflower Seeds) Organic Rice Syrup, Organic Bio Sprouts^TM - Millet, Organic Agave Nectar, Organic Bio Sprouts^TM - Flax, Organic Acacia Fiber and Organic Freeze Dried Blueberry Juice.

Nutritional Information: 180 calories/4.5 grams fat/6 grams fiber/3 grams protein

Chobani Yogurt: Protein Satiation

On my journey to a healthier lifestyle, one realization I had was that I wasn't getting enough lean protein into my diet. I would eat low-cal/low-point but would not be satisfied. According to the New York Times health guide: "You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development during childhood, adolescence, and pregnancy."

An easy way to get in protein is to up your yogurt intake. Yogurt is also beneficial for a number of other reasons, according to a Mayo Clinic article published at Medical News Today. However most of yogurts on the market are either high in fat and calories, or contains artificial sweeteners.

A friend of mine suggested that I try out Greek style yogurts, which are higher in protein and usually contain no artificial sugars. However I was sorely disappointed by the lack of flavor options and relied on mix-ins... which made traveling more difficult. Until I found Chobani yogurt!

Chobani comes in 6 different flavors, and in nonfat/lowfat/regular options. It is a single serving container that can toss easily into a purse (I carried one to work in my purse today!) and contains no artificial sweeteners!

Today I wanted to tell you about two of the fruitalicious varieties I have tried. Both of which, I will continue to buy.


The first flavor that I have been enjoying is the blueberry. With fruit at the bottom, this yogurt is creamy and thick and has whole berries you can enjoy! The yogurt is tart, but less so than most yogurts. It is also very smooth. I could imagine enjoying this as a dessert, or as a sweet mid afternoon snack. I most recently enjoyed it at the JFK airport after a long day of traipsing around NYC. It helped keep me satiated on the nonstop back to California.

Strawberry Chobani also contains fruit on the bottom, but the strawberries are not as sweet as the blueberry and the yogurt is a bit more tart. It made the perfect midmorning snack for me, as the 14 grams of protein will help keep me full, but the strawberries gave it just enough sweetness to also satisfy my morning sweet tooth. I could imagine mixing some toasted oatmeal into the yogurt for a filling and healthy breakfast.

Chobani is slightly high in calories than the "diet" yogurts. This is due to the fact that it doesn't contain artifial ingredients. And I am okay with paying 30-50 more calories to enjoy something that will keep me satisfied for longer while not harming my body for the sake of weight loss. If my body can't lose weight, it isn't the extra 30 calories from a healthy yogurt that is the issue. Consider this my rant on many of the artificial diet products out there that never left me truly satisfied. There is a rare moment when one of those finds rocks my socks off... but the truth is sometimes you have to go for the real thing. And Chobani is the real thing.

Ingredients for Blueberry Chobani: cultured pasteurized nonfat milk, sugar, blueberries, contains five live active cultures including s. thermaphilus, l. bulgaricus, acidophiluc, bifidus and l. casei.

Nutritional Information: 140 calories / 0 grams of fat / 1 gram of fiber / 14 grams of protein

Ingredients for Strawberry Chobani: cultured pasteurized nonfat milk, strawberries, sugar, natural flavor, beet juice concentrate (for color), contains five live active cultures including s. thermaphilus, l. bulgaricus, acidophiluc, bifidus and l. casei.

Nutritional Information: 140 calories / 0 fat / less than one gram fiber / 14 grams of protein

Product Review: Emerald 100-calorie Natural Walnuts & Almonds

When surfing the aisles of Target on Saturday I picked up one other product I wanted to share. Emerald Natural Walnuts and Almonds in 100-calorie packs!

I am a nut addict (I know you just giggled...). I can open a can of nuts and munch through four servings without noticing. And almonds and walnuts are two nuts that are very healthy for you but are also very caloric. So to find a preportioned package that contained both excited me to no end. I know I could save money by buying larger packages of both walnuts and almonds and portion them out myself. But I am amidst a couple crazy weeks at work and laugh at the idea of taking the extra 15 minutes to save a dollar or two. Scold me if you will, but my time is valuable, especially considering I won't have a non-work weekend for another month. Additionally, I can see the benefit of picking up a box on a work trip where I want to pack light but purchase healthy preportioned snacks at my destination.

So, enough with the warrants for purchasing, let's get to the review!

First, let me say I am saddened by the size of the package. I knew deep in my heart that I would not get a lot of nuts for 100 calories. Those fine folks at Emerald didn't find a way to flush calories and fat out of nuts, they only portioned them out for me. So I should have expected the 8 almonds and 2 tbsp or so of small walnut pieces. And I did.... sort of. But it helped smack my head into recognizing what a serving of nuts should look like. Oops.

Second, let's examine flavor. I am picky about my nuts (teehee giggle like a school girl here). Especially raw unroasted unsalted nuts. They have to be full of flavor with no hint of rancidness or being picked before ripeness. These nuts passed the test (giggle again)! They are full of flavor and delicious! So much so that I wanted more. Luckily, I only brought one package into the classroom. And that's why I need preportioned packages... so I can ration my nuts (one more giggle).

Final Rating: I would buy it again on a trip. Although it will take a long time to accept how small a serving of nuts is! I think it may be too pricey to justify buying at home again, although the pre-portioning was definitely an eye opener.

Ingredients: Walnuts and Almonds

Nutritional Information: 100 calories, 9 grams fat, 1 gram of fiber, 3 grams of protein

Cereal Crusted Pork Fingers

I like faux-breading recipes but most of the recipes use cereals I can't eat. So I took my favorite cereal and tried out my own version.

When makings meat dishes, unless I am not up to it, I prefer to slice my meat into smaller pieces. It allows for better portion control. And in this case, it also means more coating!

I got 6 center cut pork chops from work for an awesome price. So I took four, and slice the meat off the bone. I wasn't very careful to get the meat off the bone because I have some ideas for the remaining meat on the bone.

For this particular recipe, you can get more picky about points based on measuring the cereal coating you make and then subtracting how much is leftover in the end (same with eggbeaters). My count is the whole mix, even though there was a fair bit left over. Finally, make sure to measure out your pork. The points will vary depending on the weight of your meat.

12 ounces raw pork chop sliced into strips (3 strips per chop)
1.5 cups Kashi Go Lean cereal blended into almost dust
Chili Powder, to taste
Salt, to taste
Pepper, to taste
Italian Seasoning, to taste
Mrs. Dash Hot and Spicy Blend, to taste
1 cup egg beaters

Preheat oven to 425. Spray baking sheet with coking spray of choice.

Mix all ingredients except pork and eggbeaters together. Note that the cereal is on the sweeter side, so taste the coating occasionally as you add seasonings to ensure flavor is up to par.

Dredge pork into eggbeaters one at a time and lay into bowl of coating. I recommend using one hand to deal with wet pork and one to sprinkle breading over the top of the pork. This will prevent either hand from getting caked up with egg and breading.

Bake for 10-15 minutes. Enjoy!

My recipe yielded 4 servings at 3pts each. However it would probably go lower if you take the measures I mention above. It will also vary based on the meat you choose to use.

Overnight Apples and Oats

2.25 cups of old fashioned oats
6 small-medium apples, your choice
cinnamon, to taste
ancho chili powder, to taste
1 packet of stevia or sweetener of choice
Water (between one and two cups depending on how thick you like your oatmeal)

Slice two apples into medium thick slices that layer the bottom of the pan.
Sprinkle one cup of oats over the sliced apples. Sprinkle with cinnamon, chili powder and half of the stevia packet.

Repeat layering.

Dice remaining two apples and sprinkle over the top. Pour water over the top.

Cook on low overnight.

This makes between 4 and 5 servings and points vary based on the size of your apples.

Spicy Veggie Blue Cheese Polenta Casserole

You can change up the vegetables in the scramble based on what you like and is available. You could also make your own polenta if you are feeling ambitious!

1 tube Sundried Tomato Polenta (I find mine in the produce section, 1 serving is 1 point)
1 white onion, diced
8 oz Cremini mushrooms, sliced (I buy mine presliced)
1 TBSP olive oil
3 small zucchini, diced
5 oz grape or cherry tomatoes, halved
2 cups fresh spinach
2-4 TBSP dried crushed red pepper
1-3 tsp garlic salt
1-3 tsp black pepper
2 oz reduced fat crumbled blue cheese

Slice polenta tube into 8 slices. Pan fry in a pan sprayed with cooking spray until both sides are browned. Lay in one layer in casserole dish.

Heat olive oil in pan. Cook onions until almost translucent and add zucchini. Add spices and cook until zucchini starts to soften. Add mushrooms and cook until mushrooms start to soften. Add tomatoes and spinach and toss in pan until spinach is starting to wilt. At this point you will have a sauce in the bottom of the pan. If you are making this dish ahead of time, you want to used a slotted spoon for the next step. If you are serving immeadiately, you might want to keep the gravy.

Spoon vegetable scramble in an even layer over polenta. Sprinkle blue cheese over dish immeadiately.

This dish makes 4 servings at 3 points each.