Cut Out the Calories, Not the Taste

When it comes to eating healthy and staying on track, it's definitely a challenge (especially when there are so many amazing restaurants and recipes you want to try), but enjoying your favorites doesn't mean you have to fall off the wagon. There are plenty of substitutions and options to choose from that won't make you feel like you are missing out.

Let's start by going out to eat. You sit down at your favorite restaurant, and immediately a bread basket is delivered to your table. Bread is a temptation that is often hard to resist, especially if you are hungry. Ask your server to hold off on bringing the bread until your appetizer or main course are delivered, or even skip the bread all together. Saying no to bread and butter could save you over 250 calories.

When it comes to appetizers, try to stay away from anything fried or greasy. Salads and clear soups are the best options as starters, especially if entree portions are large. When it comes to salad dressings, the creamy ones are usually the highest in fat content: 2 tablespoons of Ranch dressing contains 145 calories, whereas 2 tablespoons of vinaigrette is only 50 calories. Ask for the dressing on the side so you can control the amount yourself and cut even more calories by dipping instead of pouring. Dip the tip of your fork into the dressing or sauce, and then take a bite of food.

We all love cocktail hour, but alcohol is full of empty calories and some drinks can contain over 700 calories due to the high sugar content of the mixers. Try sticking with wine, otherwise water and low calorie beverages are best. A 4 ounce glass of white wine is about 88 calories, versus a 4 ounce Cosmo, which comes in at about 212 calories. 

When it comes to the main course, look for options that are prepared using healthier techniques, such as steamed, poached, broiled, baked, grilled, or roasted. If portion sizes are large, consider shraing or put half of it in a to-go box. If your entree comes with a side, choose fresh vegetables over french fries or a starch. Put down the salt shaker. Food is prepared using plenty of salt (sometimes too much). Sodium attracts and retains water in the body, leading to increased blood volume and ultimately higher blood pressure. Instead of adding salt, try adding some fresh herbs or even citrus juice. Even at home, you can still enjoy some of your favorites by substituting a few ingredients.

If you are making brownies, but dealing with a gluten allergy, switching out the flour with a can of black beans (drained and rinsed) is a great substitute. Plus, it adds in an extra dose of protein. If you can't seem to wrap your head around this one, try whole wheat flour. Whole wheat flour gives you an extra boost of nutrients, flavor and texture, as well as includes more fiber which aids in digestion and can lower the risk of diabetes and heart disease. 

Summer Recipes

Chip-Crusted Chicken Skewers
Ingredients:

• 1 cup plain yogurt
• 1 tablespoon finely chopped garlic
• 1 tablespoon olive oil
• 2 teaspoons lemon juice
• 1 1/2 teaspoons ground cumin
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 2 pounds skinless, boneless chicken breast, cut into sixty 1 inch cubes
• 60 red seedless grapes (about 1/2 pound)
• Two 5-ounce bags kettle-style potato chips

Directions:

1) In a large bowl, combine the yogurt, garlic, olive oil, lemon juice, cumin, salt and pepper. Add the chicken, cover and refrigerate for at least 4 hours.

2) Preheat the oven to 350 degrees. Line 2 baking sheets with parchment paper. Threat twenty 6-inch skewers alternatively with 3 chicken cubes and 3 grapes. using a rolling pin, crush the chips in their bags.

3) Transfer to a plate. Roll each skewer in the potato chips and place on the prepared baking sheets.

4) Bake the kebabs, switching pans halfway, until chicken is cooked through, 20-25 minutes. 

Serve warm or at room temperature. 

(Source: Rachel Ray)

Food Culture: Vietnamese Cuisine

Vietnam is a long, narrow country in Southeast Asia, and it's cuisine is inspired by the country's geography. It has Chinese influences in the North, and Cambodian and French influences in the South. The climate also pays a role in which foods have become popular in certain regions of the country. That's why you will see a variety of dishes and ingredients in their menu. Some of the most popular cooking techniques in Vietnamese cuisine came from bordering countries, and they have embraced it fully, like the stir fry. Their dishes are flavorful, colorful, and full of life that reflects many different elements.

Words to Know:

• pho - soup
• bo - beef
• ga - chicken
• gao - uncooked rice
• com - cooked rice
• muoc mam - fish sauce
• bun - noodles
• cuon - salad or lettuce

Main Components:

• Rice
• Noodles
• Fish Sauce
• Broth
• Herbs and Vegetables
• Meats
• Seafood

Most Popular Dishes

• Pho Bo - Hanoi beef and rice noodle soup
  

• Vietnamese Summer rolls
  
• Beef Noodle Bowl
  
• Lemongrass Shrimp over Rice Vermicelli and Vegetables
  
• Cold Soba Noodles with Vietnamese Pork

What You Should Know:

• During a typical Vietnamese meal, all dishes, except individual rice bowls, are communal and shared in the middle of the table.
• The cuisine is influenced by the Asian principle of five elements: spicy, sour, bitter, salty, and sweet.
• Vietnamese cuisine is considered one of the healthiest in the world.
• They use minimum oil and use very fresh ingredients at every meal.
• The mint leaf is used in almost every dish to cleanse your palate.
• Vietnam rice production ranks second in the world behind Thailand.
• Vietnam has nearly 100 kinds of sweet soups, and 200 kinds of cake, called Banh, except they are made from rice and wheat flour. 

'Berry' Salad

Ingredients:
8 cups mixed salad greens
2 cups fresh blueberries
1/2 cup crumbled Gorgonzola or blue cheese
1/4 cup chopped and toasted walnuts or pecans
Bottled vinaigrette

Preparation:
Toss together first 4 ingredients. Drizzle with desired amount of vinaigrette, tossing gently to coat.

(Source: Southern Living)

Summer Wines

So, who is ready for another sizzling summer? Although the weather has been amazing, we all know how HOT it's going to be soon. I don't know about you, but I am thinking BBQ's, beaches, and bikinis. With the arrival of these summer hot days, I find myself craving lighter and more refreshing white wines, because they are crisp, chilled, and a lot less dehydrating than reds.

I know that at most of our summer gatherings, the table is packed with food right off of the grill, easy to cook, but challenging to pair with a great wine.

Chardonnay is a great summer wine - its strong, oaky notes allow it to stand up to the rich tastes of grilled foods better than most wines. Its flavors also make it a fantastic partner for fish with a butter sauce, or sweet grilled corn on the cob.

Sauvignon Blanc is another great summer wine - it goes so well with grilled vegetables. A classic Sauvignon Blanc has little or not oak, and its acidity can stand up to a wide range of cooking methods, such as smoking, charring, steaming, or even raw dishes. It refreshes the palate, and makes those grill flavors shine through even more.

Pinot Grigio is a very well known Italian variety of wine. I love it on any hot day. Please don't always pick the Santa Margarita because of its popular name. There are so many more delightful choices out there. I tend to like an Italian Pinot the most, but recently I tried the King Estate Pinot Gris from Oregon, and now it's one of my new favorites. I just love trying new wine!

Rose is my number one pick for this summer - they are some of the most versatile, food-friendly wines around. This savvy pink wine has been mistaken as a White Zinfandel (starter wine) which is overly sweet. This is not the case. Rose is made primarily from red grapes, and the skins are allowed brief contact with the grape juice to give it the pink tint. The longer the juice is left with the skins, the darker the pink it will become. Rose is the perfect wine for a picnic, BBQ, or an evening on the patio. So, with surf and turf, chips and dip, hot dogs, or even burgers, you can't go wrong with this one!

Caffeine News

That much needed pick me up in your morning routine most likely consists of caffeine. A recent study shows 80 percent of Americans over 18 drink coffee everyday. In excess amounts, caffeine overdose can trigger a fast heart rate, insomnia, anxiety and restlessness, among other side effects. But, consumed in small doses, it actually shows some great health benefits. Here are some interesting facts about this intriguing substance.

Caffeine? Really?
The FDA does not require companies to have the amounts of caffeine listed in many nutrition labels, so it might be harder to spot them. Next time you're shopping around, take a look.
1. Chocolate: Caffeine is a natural product in cocoa beans. Unlike the coffee bean, the darker the chocolate, the higher the caffeine content will be.
2. Medication: Diet pills use caffeine in many of their products. Pain relievers are also guilty of the fact. Don't go over your daily dose to avoid a spike in caffeine intake.
3. Breath Fresheners: According to experts, two pieces of Jolt gum provides the caffeine in a cup of coffee.
4. Workout Products: Most workout supplements contain a large dose of caffeine. Caffeine Anhydrous is the 'typical' caffeine source found in most products.

Nature Call
But, let's be honest. As humans, we need to have that extra jolt to help us get through some of our toughest days. Here are some energy boosting ways to help you get there:

• Fruit contains the fructose levels and vitamins needed for a natural energy boost.
• The energizing effects of exercise are even stronger than that of caffeine.
• Replace your daily shot of espresso with a shot of wheatgrass.
• When in need of the brew, think tea instead. Low in caffeine and loaded with antioxidants, vitamins, and minerals, yerba mate tea has become a popular coffee alternative. 
• Drink ice cold water when you first wake up. Yes, really. It can shock your system into a metabolic race to warm the water put into your system.

Is it true?

...That decaf is the same as caffeine free? 

No. Actually, a study by the Journal of Analytical Toxicology report found if someone drinks five to ten cups of decaffeinated coffee, the dose of caffeine could easily reach the level present in a cup or two of caffeinated coffee.

...That the type of coffee affects the amount of caffeine found in it?

Yes. But it's not what you think. Light roasts actually show a higher amount of caffeine than dark roasts. That's because the more you roast the bean, the more caffeine you will burn off.

...That caffeine affects everyone the same way?

No. Your gender, race, and even sex can determine how fast you can process your caffeine intake.

Popular Foods

Lemon: Citrus is a big trend, especially lemon. You will find it in your desserts, main dishes, and drinks. We are familiar with lemon zest and chefs nationwide are giving you the 'OK' to explore this widely forgotten taste kicker. Also, adding lemon to your dish can make a heavy meal seem lighter.






The Mash-up: Chocolate flavored potato chips? Bacon ice cream? Although it sounds like a mix up, mash-up dishes, or cuisines, are predicted to be a sensation. You will hear about different foods being used as flavors. One example is beer-and-pretzel flavored candles. Also, look for new restaurants in your neighborhood offering two opposite cuisines in one place.

Hyper-local Sourcing: Third party sourcing is a word most restaurants nationwide use constantly. But that's so 2013, according to experts. Hyper-local sourcing means using your own restaurant space to grow your products, in a sense, a restaurant garden or greenhouse.

Popcorn: Popcorn is the perfect addition to any movie, but it's more than that. A great treat in the office, better yet, a great snack at any get together. Just add a few toppings like maple syrup, bacon, hers, sea salt, cinnamon, or a sprinkle of Old Bay.

Alcohol Infused Desserts: Our sweet tooth is taking us further than our usual sugar high. Alcohol-infused desserts, like cupcakes, are creating a buzz nationwide. Although they won't replace your favorite cocktail, they make for awesome new flavors.

Exotic Meats: Although not a vegetarian option, many restaurants are investing in this trend. The good thing about this trend is that meat lovers won't have to suffer when it comes to flavor. Rabbit, ostrich, and bison are lean meats lower in fat and higher in protein, while being a tasty substitute for the usual fatty meats served in the United States.

Coconut Water: Summer is the perfect time to hydrate with this healthy drink. Low in calories, naturally fat and cholesterol free, and with more potassium than four bananas, the coconut water is a must-have by the pool and at the beach. Coconut water has a sweet nutty taste and it's very refreshing. Drink tropically with a Caribbean-inspired cocktail made with coconut water.

Bitter Foods (Kale, Watercress, Brussels Sprouts, Parsley, and Hops): Vegetables, cocktails, desserts, and sauces will have a little distinct aftertaste this year. Don't be bitter about the news, just embrace it! Look for these steamed, used in tea, sandwiches or as garnishes.

Cauliflower: Who knew this bland little vegetable could do so much? The cauliflower boom continues. Mash it, roast it into a meatless steak, or you can even make it into wings and noodles. Always flavorful garnished with a dollop of butter and sprinkled with cinnamon, or served with a side of Hollandaise sauce.