Kamie's Tip of the Week:

If you're like me, then you love the simple things in life. One of those simply delicious things to me is a grilled cheese sandwich. Yum! But not just ANY grilled cheese sandwich, I'm talking about a sandwich that makes your mouth water and makes your body smile :) Here's the recipe:

Ingredients:

• 2 pieces of whole grain bread
• 1/8 cup shredded cheese (whichever flavor you like best)
• A few slices of onions
• 1Tbsp vegetable oil
• Note: You'll need a toaster oven

You'll notice I didn't include butter. Why? Because you don't need it if you follow these instructions: 

1. Cover the toaster oven tray with tin foil (if you don't have a toaster oven, this may work in a conventional oven, but I've never tried it).
2. Place the bread on the tray (with the slices side by side). Sprinkle an even amount of the cheese on each slice of bread.
3. Toast the bread until it is as toasty as you like (may take longer to toast because of the moisture in the cheese).
4. While the bread is toasting, saute the onions in oil in a small frying pan. 
5. Add the onions on top of one slice of toasted bread, then place the other slice on top. 

And there you have it! A deliciously nutritious grilled cheese sandwich, or should I say toasted cheese sandwich? It's best if you cook up some tomato soup and dip away!

So why is this healthier for you? 1) We changed the type of fat from saturated fat (in the butter) to unsaturated fat (in the oil). Unsaturated fat is much better for your heart and arteries (meaning it is less likely to cause heart disease). 2) We added onion, which has Vitamin C, potassium, and fiber. 3) The whole grain bread is also a source of fiber and is enriched with several of the B Vitamins.4) If you also eat the tomato soup, you can get even more Vitamin C and some Vitamin A and Iron!

Enjoy!

-Kamie

How Can I Turn a Meal from a Box Into Something Healthy?

Let's be realistic, making healthy meals takes time, and we don't all have that kind of time everyday. So, when you're running late for work, a date, school, getting kids to soccer practice, or whatever the circumstance may be in your life, and you've only got a few minutes to eat, you mostly likely turn to either fast food or easy-to-make meals in a box (i.e. Mac N' Cheese, Pasta Roni, etc.). Well, I have a couple suggestions that might help ease your conscience about the latter. Here are a few simple tips that can turn your favorite meal in a box into a healthy treat!


1) Add a Vegetable: My favorite veggie to add to boxed meals is peas, but there are lots of delicious choices. Corn, green beans, spinach, mixed veggies, and the list goes on and on. Which one works best will depend on the meal. This simple step can add vitamins and minerals to your meal that you otherwise would be lacking! Isn't that great!

2) Use Lean Meat: If you add meat to your meal in a box, use one that has less fat. For example, you can buy lean ground beef. Tuna is a great one to add because it's lean and has lots of nutrients that your body needs. Poultry is generally already lean, but any excess fat can be cut off. This will save you calories and guilt :)

3) Cut the Butter: Do you really need a half a stick of butter in Mac N' Cheese? No way! If you eat the whole box by yourself that is 400 calories just from the butter!!!! Gross! Sure it tastes good, but you can safely half the amount of butter that is recommended and still have a tasty meal. If you are like me and like to avoid fat like the plague, then a spoonful of butter is all you need.

4) Use Less Seasoning: Often times the seasoning for boxed meals is high in sodium, a nutrient that you want to be careful not to get too much of. When you add other ingredients to the meal, it adds flavor, therefore you probably don't need quite as much of the seasoning.

Okay, those tips should be sufficiently helpful. I'm sure there are lots of other creative ways to make healthier meals that you may have come across. If you know some, go ahead and share.

Here is my favorite poor college student meal turned healthy:

Ingredients:
1 package Ramen Noodles
1/2 cup chopped carrots
1/2 cup cut broccoli
1 can light tuna
1/2 package of the Ramen seasoning

1. Steam the carrots and broccoli in a small pan with water (just enough to cover the bottom of the pan) on medium heat.
2. Boil the Ramen noodles in a pot until soft. Drain most of the water.
3. Add the steamed veggies, tuna, and seasoning to the noodles, and cook on medium heat until warm all the way through.

And there you have it! A five minute meal that is relatively healthy for you. Enjoy! :)

-Kamie

Kamie's Tip of the Week:

This is less of a tip and more of a random thought. Over the holiday weekend I went and saw a movie in the movie theater. I have a shameful love of movie theater popcorn, so I bought some and unfortunately ate WAY too much. I thought about the blog and wondered what my readers would think of my impulsive behavior. I came to this conclusion: Everyone is entitled to have a little fun with their diet occasionally and completely BLOW it for the day. Holidays are a great time for this, as we all know. BUT, it's not a habit that should become a weekly or a daily thing. So, next time I'm having a craving for popcorn that I can't suppress, I've come up with a backup plan (you should too for your unsuppressable cravings). Here it is: Unbuttered popcorn rolled in garlic salt. It's delicious, and SOOO much better for you. Why? Without the butter, this snack is virtually fat-free, and popcorn is actually a whole-grain with lots of fiber! If you don't believe that it's yummy, give it a try for yourself :)

-Kamie

What foods do they eat in El Salvador?

My husband and I recently visited El Salvador, and I was fascinated by the many different foods they eat there. They don't eat anything that is too crazy (I was glad because I have a pretty picky stomach), but their diet is quite different from the normal American diet. Let's look at some traditional dishes they commonly eat there:

1) Pupusas

In the pictures you can see my husband and I being taught how to make pupusas by a Salvadorean woman. It is quite a fascinating process. Basically, you can use a corn or a rice dough (made simply by mixing the desired flour with water), mold it into a ball, create a bowl shape and place the desired filling inside (usually cheese, beans, or meat), wrap the dough around the filling, and shape it into a flat disk, then fry. The end result is a tortilla-like treat stuffed with your favorite filling. You serve pupusas with curtido (made from pickled cabbage, carrots, and peppers) and salsa (this isn't the salsa you are probably used to eating, it's more like watered down tomato juice). For more information on how to make pupusas, check out this website: http://www.whats4eats.com/breads/pupusas-recipe. Stop in at your local Salvadorean restaurant if you want to try the real (or almost real) deal.

2) Frijoles and Platanos

 

This dish is a classic breakfast meal there (like pancakes, bacon, and eggs in the U.S.). This dish is probably my personal favorite of all the dishes I tried in El Salvador. We would call it beans, cream, and fried plantains. This is a dish you could make at home. The mother of the family we stayed with taught me how to make the beans. It's not too complicated.

• Boil 1lb of dry kidney beans (or I would assume the precooked canned ones would work as well) until soft.
• Chop 1/4 onion and 1/4 cup chile verde (green peppers), and lightly fry them in oil.
• Place the onion, peppers, and the cooked beans in a blender. Add a little water (about 2 Tbsp) and blend until the mixture is the right consistency. Add more water if needed.
• Pour the blended beans into the same pan and oil that you fried the peppers and onions in (this is to add more flavor to the beans). Fry the beans, stirring periodically. Eventually the oil will be completely stirred in with the beans.
• Add garlic salt and other seasonings to taste. 

Now, I realize that it seems like we are adding a lot of unnecessary fat (via the oil) into what would otherwise be a pretty healthy meal. In argument for the frying method: At least they are using vegetable oils that are low in saturated fat and high in unsaturated fat rather than using butter, margarine, or lard (which is what we often add in our cooking), all of which are high in saturated or trans fat (For more on choosing healthy fats, check out this site: http://www.wholeliving.com/article/oil-change). However, if you are like me and like to cut the fat out of cooking in any way possible, I'm sure that you can cook the beans in a nonstick pan without oil. However, the flavor may be a bit different.

Okay, now that you have your beans ready, fry up some plantains (or bananas if you prefer), grab some cream and pan (bread in Spanish, it's really like what we would call a dinner roll) and eat away. They mix everything together and scoop it up with the bread, but I prefer to keep things separate.

3) Pancakes

Another interesting fact: They drink a lot of bottled juice, soda and water because their water source isn't pure. I loved the pineapple juice!

This one surprised me a lot. The first morning we were there, we were served what they called pancakes. Now, they did resemble the kind of pancakes I grew up with, but they were soooooo much yummier! You almost didn't need to add any syrup on them because they were so sweet and delicious! I wish I had a recipe because I would definitely switch to Salvadorean pancakes over the original American version.

4) Chicken and Rice

I was fascinated when I found out that they eat a lot of chicken there! There were chickens roaming the streets and in everyone's yards, so I guess I shouldn't be surprised. I was grateful to have something in common with the Salvadoreans: We both love chicken and rice! Oh, and veggies! I had a harder time accepting their version of the tortilla (top left in the picture), which was much thicker than the American counterpart.

5) Fruit

I thought I was a fruit lover through and through. The only fruit I don't LOVE is the pear, and even those I can eat. Boy I was wrong! They have VERY different fruits in Central America. My husband's favorite is the Licha, a redish-pink fruit with a prickly skin, which I thought was okay. Another strange fruit is the annona. It's like a pomegranate in the way that you eat the fruit around the seeds and then spit out the seeds (unless you are like me and eat the pomegranate seeds too), but the taste is quite different than anything I'm used to, and very difficult to describe. Here are some pictures:

Inside of the Annona

Outside of the Annona

I was intrigued overall at the Salvadorean diet. You may have noticed that a lot of do fry a lot of their home cooked meals, many shy away from eating pizza, hamburgers, and other "fast" foods. I study nutrition and I still eat those foods with joy (though in moderation of course). They also eat a lot more sea food than I think the normal American eats (one reason for this may be the difference in the price of sea food in the different areas. In El Salvador, they have so much sea food that it is cheaper than in places in the U.S. that are far from a port). I would say that both diets have their benefits and draw-backs. The truth is, no matter where you live (unless you are somewhere with a very nutritionally limited food supply, but that's a topic for another day), there are choices you can make relative to your diet that are either healthier or less healthy. Again, the choice is yours :)

If you've been places where they eat interesting foods, please comment and tell us about them!

-Kamie