My Foodie Call

Category: Small changes

• 

  Maximum Iron Absorption

  Posted at 7:00 pm by myfoodiecall

  Sep 21st

  I love the science of food combining.

  Although I do not know much about it.

  I don’t feel too bad though because scientists don’t know much about it either. And they’re the experts….

  Traditionally, experts tackle food and nutrients from a reductionist stand point, that is they try to study one micronutrient at a time.

  For example let’s take kale.

  We all know that kale is the latest “superfood”, right? Superfood it is. It has Vitamin A, Vitamin C, Calcium (the absorbable kind, unlike nasty Tums)….

  Here is the thing with kale. It has all of these wonderful magical super nutrients, but what happens when you make homemade “kale chips” that have added olive oil and sea salt to help with the crisp factor? How does the chemical composition of the vegetable change? Is your body still absorbing that calcium? How does the fat from the olive oil affect your body’s ability to absorb the Vitamin A? Does it help it? Inhibit it?

  Scientists are really trying to tackle this from a different perspective because there are in fact so many variables that go into whether or not we absorb and retain the vitamins that we eat.

  Food Science. Our food, their nutrients and how available it is to our body begins the moment that it enters our mouths. But what else are you eating and digesting at that same time?

  It’s fascinating and there is still so much to learn.

  Here is one tip.

  OATMEAL.

  When you have oatmeal…Do you make it with cow’s milk? Eat some yogurt with it?

  Let’s not anymore, okay???

  Oatmeal is a great source of plant-based iron.  Good right? 

  Yes, when consumed correctly. 

  When you consume iron-rich foods with dairy products such as skim milk, they will inhibit iron absorption. It is for this reason that you should not put yogurt in your green smoothies. Basically that spinach in your green monster? It will mean nothing with that vanilla yogurt blocking it’s iron. :(.

  There is hope yet…

  

  Eat me.

  

  Eat me too.

  To maximize your iron absorption, consume your Iron and Vitamin C at the same time. Bingo.

  

  Iron+Vitamin C= Healthy

  Food science. Just the beginning.

  Posted in Random stuff, Small changes | Tagged oatmeal
• 

  Small changes. Stop buying orange juice.

  Posted at 8:22 pm by myfoodiecall

  Sep 11th

  Do you buy orange juice? Let’s stop the nonsense. First of all, there is entirely too much concentrated sugar in orange juice. Yes, all orange juice.

  You say, “But I buy 100% orange juice. No high fructose corn syrup. That has to be good right?”

  Well, no. It takes about 4 oranges to make an 8 ounce serving a juice. That’s a lot of sugar. Not only does orange juice have loads of sugar, but it also spikes your blood sugar because there are zero grams of fiber. *Remember when choosing a snack,  3+ grams per serving….

  

  Just buy these. No seeds, no problem.

  Check out the fiber on this label. 3 grams of fiber. That’s the white peel-y stuff on the outside. This SLOWS DOWN how fast your body absorbs sugar. A good thing.

  

  Check out this label. Vitamin C? 150%. Yow-za.

  

  Sugar, sugar, sugar. 27 grams in 8 oz. Yikes.

  You say, “But it’s a faster way to get my Vitamin C for the day…”

  My response?

  Although it says 100% Vitamin C on that label, did you know that the second you open that OJ bottle it starts to lose some of that handy-dandy vitamin? Yup. Exposure to air aka oxidation strips that Vitamin C from the orange juice and by the time you get to the bottom of your jug…3+ days later, the Vitamin C is pretty much nil.

  Let’s just skip it okay?
  Posted in Small changes
• 

  Easy, healthier, microwave popcorn

  Posted at 8:23 pm by myfoodiecall

  Sep 1st

  So we all know that microwave popcorn is bad for us right?? And I am not talking about the butter. Buying “light popcorn” does nothing, by the way.

  Why??

  One of the biggest issues with prepackaged microwave popcorn are the PFC’s within the bags. These are  toxic, toxic, toxic. PFC’s are used to coat the inside of popcorn bags to make them more grease-proof. Okay,  so maybe this works, but in the meantime these chemicals just flat-out wreak havoc in the body. And have been linked to cancer. Deal breaker.

  That said, I do like popcorn and I do not have any desire to purchase, store, or deal with a popcorn maker. No thanks.

  Luckily there is an awesome trick that you can do in a snap. Still microwaved, but much healthier.

  

  I am even going to let you in on my go-to topping.

  

  Watch the magic.

  Easy, HEALTHIER, microwave popcorn

  What do you need?

  • Popcorn kernels (duh)
  • Paper lunch bags (remember the ones we had as kids?? yah, those)

  

  My handy-dandy scooper in that jar holds 1 tablespoon.

  

  Drop 5 tablespoons into your bag. Bird’s eye view. If a bird were viewing your kernels.

  

  Fold the top down about an inch.

  

  Fold again. And maybe even a third time. your choice :).

  Put your bag in the microwave. No oil. Nothing. Just put in microwave as is.

  Now for the timing.

  Here is where you may have to experiment a tiny bit. 5 tablespoons in our microwave takes 2 minutes 3 seconds. Odd I know. Not 2 minutes 2 seconds. 2:03. No popcorn setting. Just 2:03 and then push start.

  But…your microwave may be different. Play around a bit. You might burn a batch or two. It’s all good. Or have a few botched bags with un-popped kernels, but eventually you will figure out your golden number.

  

  Voila. A healthier, microwave popcorn.

  Now that the my-foodie-call family has our exact timing down, we have our popcorn kernels and paper bags on stockpile.

  

  A quick nighttime snack. My nine-year old makes this most nights.

  For the topping?

  • Bragg’s Liquid Aminos (a soy sauce alternative)
  • Nutritional yeast

  

  We keep Liquid Aminos in the pink squirt bottle.

  How to top your popcorn?

  1. Spray your kernels lightly with the liquid aminos.
  2. Shake a tiny bit of nutritional yeast on the moistened popcorn.
  3. Shake the bag to move kernels around
  4. Keep repeating steps 1 and 2 until you have reached desired taste.
  Posted in Small changes, Snacks | Tagged nutritional yeast

• Two Salad Mistakes

  Posted at 1:04 pm by myfoodiecall

  Jul 29th

  The biggest mistake people make when eating a salad is thinking they are going to lose weight.  Disagree? Well, of course there are many healthy salads, frankly I live on salads, but here is the big problem and misconception.

  Dressing. Dressing. Dressing. Sigh.

  Here are a couple of mistakes that truly kill me.

  Mistake number 1: Eating/ordering caesar salads and thinking this is a healthy choice

  Caesar dressing is LOADED with calories and heart clogging saturated fats. Some chicken caesar salads clock in at 600-1000 calories a pop. Yikes! There is not even close to enough nutritional content in the romaine lettuce to off set the damage from this dressing. Don’t even get me started on the croutons… 

  The fix? I say stay away from caesar salads, but if you must:

  • Ask your server to hold the croutons. 
  • Dressing on the side

  Mistake number 2:  Choosing Fat Free Dressings.

  Here is the problem. We need fat in our salads. Many of the vegetables like carrots, with beta-carotene (vitamin A) are considered fat soluble. What does this mean?  Put simply:  In order for our bodies to retain the necessary vitamins from the vegetables that we eat, we must have some fat. All you need is a tiny bit. You could swap out your fat-free italian dressing for light. Or use your fat-free and add a bit of heart healthy avocado slices. Stop being afraid of these healthy fats. Seriously… your heart, blood pressure and skin will love you for it.      

  Best choice?

  • Clear dressings. Anything you can see through. No Ranch (bleck), 1000 Island (bleck), or Blue Cheese (can you say heart attack??)
  • Oil and Vinegar (Don’t under-estimate these flavors!)

  Not ready to give up your favorite dressing?

  Use less of that ranch and add some squeezed lemon or salsa to your salad. Try that for a few months and slowly increase the amount as you get use to the flavors.

  Your heart and waistline will thank you for it.

  Oh and stay away from that Caesar Salad!

                           

  Posted in Small changes | Tagged healthy salads

• Healthier Ranch Dressing or Dip

  Posted at 6:48 pm by myfoodiecall

  Apr 12th

  For the ranch addicts

  So I am not going to pretend that this recipe will taste exactly like your store-bought bottle of ranch. But I’ll tell you what? It’s pretty dang good. Minus all of that artery clogging goop.

  

  Made with soybean oil and has insane calories in just 2 tablespoons (140 cal). Who the heck only uses 2 tablespoons? Certainly not me.

  On to the recipe:

  Start with a pint of plain greek yogurt

  

  Loads of calcium, no sugar.

  Recipe 1: 10 minute recipe

  • 1- 16oz container plain, greek yogurt
  • 2 tablespoons organic dill, finely chopped
  • 4 teaspoons organic parsley, finely chopped
  • 4 teaspoons lemon juice
  • 2 teaspoon sea salt
  • 2 teaspoon celery salt
  • season with pepper to taste

  Mix well in a separate bowl. Creamy baby!

  IF THE ABOVE IS A LITTLE TOO AMBITIOUS FOR YOUR HOUSEHOLD, THERE IS STILL HOPE. SEE BELOW:

  Recipe 2: 1 minute recipe

  • 1-16 oz container plain, greek yogurt
  • 1 packet Hidden Valley Ranch seasoning

  Mix well in a separate bowl. Easy.

  

  Right near the croutons at your grocery store. No excuses. Oh and skip the croutons. Those will sabotage your salad.

  Place this on your table with a pile of cut up veggies and I guarantee people will be munching.

  Posted in Salads, Soups, and Sides, Small changes | Tagged dip, healthy ranch

• You missed a call?

  • Make friends with…Bean Pasta.
  • Whole Wheat Flax ‘N Apple Muffins
  • Small changes…Eat what’s in season.
  • Whole Wheat Broccoli Mac N Cheese
  • What I pack my kid.

• Categories

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  • Desserts
  • Make friends with…
  • Meatless mealtime
  • Pancake Day
  • Random stuff
  • Salads, Soups, and Sides
  • Small changes
  • Snacks
  • What I pack my kid.

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