Seaweed Snacks, The Potato Chip of the Sea???

Growing up I was always told to try food, and if I didn't like it I didn't have to eat it again. Well I have not found many things I haven't liked.

I remember being away at sleep-away camp and when other kids would request candy for visiting day I begged my mom to find me sheets of seaweed to snack on. She thought it was an odd request but non the less she found them and I was a happy camper.

 

Well it has been about 12 years since my summers at camp and seaweed still is a top snack in my life. It has also become much more mainstream. While I still go to M2M (Asian market with tons of options and bulk packs) you can find Seaweed snacks at Trader Joe's nationwide and even at bodega's around the city.

I was an avid roasted seaweed eater but now with other oil options as well as wasabi flavor this healthy snack has come a long way. Go pick some up and try it out for yourself.

Don't Just Pump Iron...Eat It

In recent celebrity headlines Selena Gomez was hospitalized due to iron deficiency so I thought I would share with you a foods rich in Iron for both meat-eaters and vegetarians so you don;t find yourself in the same predicament. 

Meat-Eaters:

Red meat

Egg yolks - don't just eat the egg white the yolk has many benefits

Mollusks (oysters, clams, scallops)

Turkey or chicken giblets

Liver

Vegetarians:

Dark, leafy greens (spinach, kale, collards)

Dried fruit (prunes, raisins)

Iron-enriched cereals and grains (check the labels)

Beans, lentils, chick peas and soybeans

Artichokes

*Note - If you eat iron-rich foods along with foods that provide vitamin C, your body is able to better absorb the iron.*

Superfoods Part III

Today I bring you 3 new Superfoods for the week as a follow up to Week 1 and Week 2. Eat these foods as a snack or build a meal around them, either way you can't go wrong.

1.  Black Beans – Last week I talked about Garbanzo Beans, this week Black. They're high in fiber and offer other optimum nutrition components, such as calcium, iron and folic acid.

How to Prepare: Incorporate into any meal! Have a breakfast burrito, prepare black bean soup, chili, or just toss into a salad and much more!

2. Tomatoes – Studies have shown that tomatoes can lower cholesterol, as well as reduce blood pressure and maintain healthy cellular growth (meaning it can help you have healthier hair, nails and skin). Tomatoes also contain the antioxidant lycopene, which may help prevent certain cancers.

Fresh at Farmer's Market

How to Prepare: I like to keep a strainer with cherry or grape tomatoes handy to snack on, I also love to try out tomato based sauces filled with veggies as well as turkey meat sauce with diced tomatoes. Make a sauce, add to a salad, or just snack on the go tomatoes are extremely versatile and can add flavor to any meal.

3. Blood Oranges –There are two main health benefits when consuming these oranges: Vitamin C and Folic Acid, and get this one of these oranges packs just eighty calories! Blood Oranges are also a good source of Anthocyanins which have anti-inflammatory properties, Calcium, and Vitamin A.

How to Prepare: Eat them alone or add to a salad, these oranges are packed with tons of flavor! One of my favorite Salad recipes that uses a Blood Orange:

   Endive, Fennell, Blood Orange, Grilled Chicken,

Sunflower Seeds, Avocado,

 Homemade Dressing

(Balsamic Vinegar, EVOO, 1 egg yolk)

Superfoods Part II

Today I bring you a follow up to my post last week on Superfoods... three new foods and three new reasons to eat them.

1. Blueberries - These little bites of flavor are packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. What you need to know is they can they lower your risk of cancer, heart disease and they are also anti-inflammatory.

- How to Prepare: Eat them alone, add them to cereal, yogurt, or throw them into a smoothie

2. Garbanzo Beans - Beans are your friends. They’re rich in protein, fiber, magnesium, iron, potassium, and zinc. Simple as that.

- How to Prepare: Drain them, rinse them, and toss a handful in a green salad; add them into vegetable stews, soups, and curries; mix them with brown rice, whole wheat couscous, bulgur, or other whole grains.

3. Spinach - I can't go without mentioning  my favorite Superfood and Hint of Green. Spinach is jam-packed with vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, lutein, and fiber.

- How to Prepare: Steam it, sauté it, or just eat it raw. Use it for a salad base, add it to a sandwich, serve it as a side dish at any meal, or even add to a smoothie. You can't go wrong just serving it with a splash of lemon juice or red wine vinegar.

A Hint of Greens Snack - 3.29.11

The calendar says it spring and the sun shining through my window makes it feel like summer, so why not a summer inspired salad for an afternoon snack?

This week I am trying to use up the food I have in my fridge and freezer before I get to the grocery store. I have noticed I can come up with some great meals, its all about pairing flavors and textures that you enjoy.

With that said I introduce you to one of the easiest meals you can make that has not one, but two Hints of Green!

Shrimp, Apple, Avocado Salad

- 1 Granny Smith Apple

- 1 Avocado

- 6 Large Shrimp

- Salt and Pepper to Season

Since I am using ingredients I have on hand I used frozen shrimp that I had in my freezer. I find it really helpful to have a bag of frozen shrimp on hand to add to any meal, salads, pasta dishes, you name it.

If you prefer not to use frozen shrimp fresh grilled shrimp go great as well, and if you have a few minutes and want to kick the dish up a notch go crazy and coat them in a little panko bread crumbs before you grill them.

Think of all of the things you can do with just the ingredients in your refrigerator and freezer...

Alternatives to Dairy

After years of chronic sinus infections I finally went and had my food allergies tested, turns out I am allergic to dairy from a cow. I have learned that this is very common and remains untreated in many people. Once I was alerted to the allergy I went on a Candida Diet for 2 months which left me feeling better than ever.

 

Five years ago I was made aware of my allergy and to this day I continue to remain dairy free (aside from occasional dairy from a goat or sheep). With the government recommendation for adults ages 19-50 being 1000 mg of calcium per day it is important to find suitable alternatives. 

Below is a list of some of some of my favorite calcium enriched foods along with the amount of calcium per serving.

Food Item	Serving Size	Calcium mg
Spinach	1 cup boiled	245 mg
Green Turnips	1 cup boiled w/ salt	197 mg
Dandelion Greens	1 cup	140 mg
Kelp	1 cup raw	136 mg
Soybeans	¼ cup dry	129 mg
Arugula	4 cups	128 mg
Tahini	2 tbsp raw (sesame seed butter)	126 mg
Broccoli	2 cups boiled	124 mg
Macadamia Nuts	1 cup	114 mg
Kale	1 ¼ cup	113 mg
Swiss Chard	1 cup boiled	102 mg
Broccoli Rabe	3 ounces	100 mg
Sardines	2 items	92 mg
Sesame Seeds	1 tbsp	88 mg
Celery	2 cups raw	81 mg
Almonds	1 ounce (23 nuts)	75 mg
Papaya	1 medium	73 mg
Flax Seeds	3 tbsp	54 mg
Oranges	1 medium	52 mg

As you will see from the list provided above, eating a diet rich in dark leafy greens, nuts, seeds, and fruits will give you plenty of calcium and you'll get many other health benefits from these foods as well.

*Note: Even if you are not allergic to dairy and drink one cup of milk per day you are only getting 296 mg which still leaves you needing another 704 mg of calcium per day.

 

A Hint of Greens Snack - 3.26.11

It's a cold sunny spring day in NYC, what better way to spend it then with a trip to the Union Square Farmers Market.

Growing up there were two foods NEVER served in my house, beets and brussels sprouts. It wasn't until a few years ago that I discovered my love for both. My new mission is to find a way to prepare each of these items in a way that even my mother would enjoy them.

Today I bring you A Hint of Greens recipe...

Brussels Sprout Chips
16 large brussels sprouts, washed and dried
2 tablespoons olive oil
1/2 teaspoon garlic powder
salt and pepper to taste

1) Set oven rack that the top shelf is about 4 inches from the broiler. Preheat oven to 425 degrees.

2) Trim about a centimeter from the bottom of a brussels sprout and begin to separate the leaves. As you separate the leaves you may need to continue to trim the bottom to make it easier to pull off the leaves. When you can't pull off anymore, and then cut the remaining brussels sprout in half. Repeat with remaining sprouts.

3) Place the leaves on a large baking sheet. Drizzle with olive oil. Stir until the leaves are well-coated and form a layer on the sheet.

4) Bake the leaves for 5 minutes. Remove from oven and sprinkle with your favorite seasoning. Use a spatula to turn the leaves. Return to the oven. Switch your oven to broil.

5) Broil for an additional 3 to 5 minutes. Keep a close eye on them so that the leaves don't get too burnt.

6) Remove from oven. Add salt and pepper to taste.

ENJOY!!!!

Superfoods Part I

Superfoods seem to be a hot topic as of late. I turned on the Today Show this morning to a segment on Superfoods. After the segment I checked twitter updates and again, more Superfoods. To stick with what seems to be the theme of my day thus far I present you with 3 Green Superfoods. Have them as a snack or add them to a meal for A Hint of Greens!

   1. Broccoli – What is better than a food that may help protect against cancers, boost your immune system, beat off peptic ulcers, and is full of essential vitamins and nutrients. Broccoli is an absolute powerhouse.

      - How to Prepare: Boil it, steam it, sauté it, stir-fry it, or just eat it raw

2. Artichoke - Believe it or not, this food is actually a thistle and we've been eating it for hundreds of years. Artichokes are a natural digestive aid and provide health benefits to the digestive tract, it benefits the liver protecting against toxins and infection, and can aid in cholesterol reduction.

- Note: When buying an artichoke, look for an even, green color with as little brown discoloration as possible. Try to choose one with tighter leaves that feels firm and weighty. Finally, squeeze the artichoke and listen for a squeak.

- How to Prepare: Steam it, and eat it warm or cold perhaps with a lemon yogurt dip

    3.  Green tea - I know, technically this isn't a green food... although it sort of is because the tea leaves are still green. This is the difference between green tea and "normal" brown tea. Since the leaves are less processed, they retain more of the natural superfood nutrients from the plant, and release them into the tea. Great!  

    - Note: Need a change from standard Green Tea? Try out Yogi Brand Teas http://www.yogiproducts.com/ (I love the Green Tea Blueberry Slim Life)

A Hint of Greens Snack - 3.15.11

Kale has become a favorite of mine over the past few months. Living near the Union Square Farmer's Market has really opened up my eyes to new vegetables I had never thought to cook or eat before. Have Kale as a snack or add it to a dish for A Hint of Greens!
  

Krispy Kale

- 1 bunch kale (I use the curly type)

- 1 tablespoon olive oil

- 1 teaspoon sea salt

How to Krisp:

- Preheat an oven to 350 degrees F

- Remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner (you can also pat dry with paper towel if you do not have a salad spinner

- Drizzle kale with olive oil and sprinkle with sea salt

- Bake until the edges brown but are not burnt, about 15 minutes (time will vary with oven)

And here you have it, Kripsy Kale