A Post for YOU! (I'll makeover your Fav Guilty Pleasure!)

This one is a post to YOU. What guilty pleasure food do you wish you had a guilt-free version of? I want to know what food each and every one of you would want a made-over version of! Either leave me a comment in the section below or send me an email, and I will do my best to makeover each and every recipe you ask me to!

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Oats of Steel

I was recently asked what the difference between steel cut oats and regular, microwaveable oats is. The only true difference is the cut of the oat. Steel cut oats are made by cutting the whole oat into tiny bits, while the rolled oats (the microwaveable oats) are whole oats rolled flat. Rolled oats are often steamed partially, which is why steel cut oats often get a better rap because some people believe some of the vitamins and minerals are depleted during this processing, but essentially, you're eating the same food. As far as I'm concerned, eat what you like. I bought steel cut oats to give them a try, and honestly, they don't quite get as thick as the rolled oats do. There's a photo of the final product below (and I even added a little extra water this time to help it thicken... but it didn't). Next time, I'm going back to my usual rolled oats.

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How Organic is This Whole Organic Thing?

I can't tell you how frequently I am asked what the word 'organic' means, and 'should I go organic?' Simple fact, straight out the bat, I don't go out of my way to eat organic, but I'm certainly not against it-- it just tends to be more expensive.

The basic gist is this:

Products labeled 100% certified organic means that the product was raised in a way that is believed to be good for the earth-- no pesticides, fertilizers, antibiotics, hormones, etc. But hold on a second... not all products are labeled 100% organic. Some are just labeled 'organic' which actually means they only have to contain about 95% organic ingredients... so you could be paying extra money just to get a smaller dose of the pesticides you are trying to avoid... not exactly ideal.

If you are set on going organic, there are definitely some foods to choose over others. For example, buying an organic kiwi would probably be silly because you're not going to eat that outer skin anyway. Prevention magazine has a pretty excellent, comprehensive list of foods that you should and shouldn't bother buying organic. For the most part, if it has an inedible skin, don't bother with the organic version. Save your money to buy other types of produce! Pin It

Don't Condimention it

I recently received a question about how I decide which condiments to buy (in terms of the traditional fridge staples like mustard, ketchup, salsa, etc.) There are so many different salsas and mustards and sauces galore, it seems like going through every one to find the best one would be daunting. When it comes to the condiments I buy, I could go through each jar in my fridge, but instead I'll share my #1 rule of condiment buying: No Sugar Allowed.

The way it works is, if you flip the label around, and one of the INGREDIENTS is sugar, put it back on the shelf. Now, that's not to say that you can't buy salsa because most salsas have at least .5-1g of sugar per serving, but that sugar has to come from the tomatoes, not ADDED sugar, hence why you're reading the ingredients. Same goes for mustard, and same goes for a pretty guilty culprit: ketchup, and its spawn BBQ sauce. It makes it more difficult, I agree, but something without sugar is bound to be cleaner than something with added sugar. Disclaimer though, that's not the only thing you should be looking at, but it's a good place to start! Pin It

Smoothies: Sip or Skip

As the weather is getting warmer, cold drinks are becoming more and more enticing, but with that desire to quench our thirst, we often forget about the loads of calories and sugar that can be hidden in those cold refreshing drinks. A Spring and Summer favorite of many seems to be the smoothie which is seemingly healthy since it's full of lots of fruit, right?

Wrong.

Smoothies, while delicious, are often packed with as much, if not more, sugar than soda. Yes, it is natural sugar from fruit, but excessive quantities, nonetheless. I met up with a friend for juice/smoothies the other day (juice for me, smoothie for him) and after looking at the nutritionals after, it turns out his smoothie had over 50 grams of sugar... that's more than an entire chocolate bar... maybe even more than two or three.

So when it comes to smoothies, I generally say skip it. You don't realize how much fruit goes into a single smoothie. One large peach smoothie may have as much as three peaches in it, in addition to whatever else goes into it, and I don't know about you, but I can't imagine eating three peaches at once! Pin It

Popping the Question

After my recent DIY Microwave Popcorn recipe post, I received a question about whether I use white or yellow kernels to make said popcorn, and if there is a nutritional difference between the two. First of all, from what I know, there isn't much of a difference, nutritionally, between the two. The yellow kernels might be slightly lower in calories than the white, but there's really not enough of a difference to make me jump for the yellow. Even taste-wise, I don't taste much of the difference; the only real difference seems to be the size of the kernels. The white kernels are smaller than the yellow ones, but they all pop to be the same white popcorn we know and love. Bottom line: in my eyes, there's not enough of a difference to make me run to one over another, so get what you like/ what is cheapest. Pin It

The Spice is Right

Now that I've been taking formal, college cooking classes, I am frequently asked what the most valuable lesson I've leaned is. To be honest, a lot. We've learned a bunch of basic techniques such as how to julienne, chop, dice, slice, pan sear, poach, how to truss a bird, butterfly shrimp, break down a chicken... the skills are endless, but when it comes to the most important thing I've learned thus far (in a close second to how to properly how and cut with a knife), is how important proper seasoning is. At home, I don't cook with a lot of salt because a lot of the foods we eat are full of sodium- especially dishes ordered from a restaurant. But from a culinary standpoint, a dish is never complete without a little salt and pepper to amp up the flavor. Moral of the story, a little spice can makes a world of difference. Even if the dishes we make aren't exactly Tiny Tummy-esque, the rule carries over: the right spice can enhance any dish, so don't be afraid to experiment. Below are some pictures of the dishes I made in class this week. (If you couldn't tell, it was seafood week!)

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Buttery Perfection

I recently received a question about what my take on avocados is. Yes, they are full of fat and super caloric, but the key here is that it's HEALTHY fat. Unlike the fat in cake, cookies, etc., this fat is monounsaturated fat (translation GOOD FOR YOU fat). I know the thought of eating fat when you're trying to lose fat may seem counterintuitive, but the truth is, your body needs fat to function. Without it, you'll have a very sad body. No, I'm not suggesting you load up on three avocados in one sitting, but a healthy portion (maybe 1/4 of an avocado) won't hurt your body- it will actually help it! It takes the body longer to break down fat than it does carbs and proteins, so it actually keeps you fuller longer. And, we all know about the "fullness factor" of fiber, which avocado also has a healthy dose of. Case and point, Tiny Tummy is pro-avocado (I prefer mine guac style with some lime juice and diced tomatoes), so gauac and roll and avocado away!

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Cleanse Weigh In

And so, The New You Cleanse has come to an end. As much as I love me some lentils and salmon, after four days, it's nice to have some variety. I'll probably be shying away from eggs for breakfast for a while, but a hard boiled egg is a great snack when you need an instant burst of protein. Anyway, I'm not trying to avoid the topic we're all waiting for, just trying to build up the suspense. How much did I lose? Tiny Tummy lost a whopping (drumroll please) 8 pounds! I kid you not- in four days I lost an astronomical 8 pounds. Daddy Tiny Tummy lost 5.5 and Mommy Tiny Tummy lost 4, putting her within 5 pounds of her goal weight. The Nutritious Life team lost a combined total of over 35 pounds. If these numbers don't speak for themselves, I don't know what would! 

And, as many asked, this is how I broke my cleanse. A yummy piping hot cup of coffee and a Thin Slim cinnamon bagel with cinnamon cream cheese. Yum!

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Go Green the Sneaky Way

In a conversation with a friend, I was asked what kind of tea is the best to boost metabolism. Truth be told, it's green tea, but I'm not personally the biggest fan of green tea, so I completely understand if you're not into it; however, there's no reason you can't still enjoy the perks of the tea without that bitter taste. My easiest tip? Mask the taste! Add one bag of green tea, and one bag of a fruit flavored tea. Or if you're feelin' frisky, as I usually am, use one bag of green tea and add some looseleaf tea. I find that fruity teas pair well with green tea, so I usually opt to add those when I make that mix. Try it, and let me know what you think! Pin It

The Number of the Day is... 2!

I recently had a rather lengthy dispute with a friend who complained about "not having time to make their own breakfast or lunch," and then getting stuck eating something unhealthy. The conversation eventually led to me asking, realistically, how much time could you devote to putting together your own breakfast/lunch, to which the response was 2. 2?! Yes, 2! 2 minutes per meal... may seem like an impossible task, but Tiny Tummy doesn't know the word impossible, so challenge, accepted! So, here are 2 options for Under 2 Minute Grab and Go Meals for breakfast and lunch.

Breakfast Option #1: PB+Banana+Whole Grain Bread:

I would say toast, but 2 minutes doesn't exactly allow for toast. This one should be fairly self-explanatory, but slice your banana, shmear your PB on the bread (yep, I said shmear!), add the banana slices, and if you have time to spare, slice that puppy in half!

Breakfast Option #2: Oatmeal

While I'm all for making your own slow-cooking oats, to fit our 2 minute requirement, I'm opting for the 100 calorie oatmeal packs that cook in 1-2 minutes. Simply add the recommended amount of water (or milk), microwave, and you're good to go. If you can spare those extra few seconds, stir in some cinnamon, or whip of one of these delicious options.

Lunch Option #1: Spinach+Tuna Salad

I know this may seem like a no duh, but how hard is it to grab a bag of pre-washed spinach, open a can of tuna, and toss in whatever dressing you'd prefer? (Walden Farms Honey Mustard or Bacon Dressing are both great options!)

Lunch Option #2: Turkey+Spinach+Cheese Rolls Ups

It's as simple as this. Grab some turkey slices, spread a little Laughing cow cheese in each slice, add some spinach, and roll them up. See how many you can make in two minutes! I bet it is the perfect portion for lunch! Pin It

Beware The Hidden Candy Bar

A friend recently told me that they wanted to buy some protein bars to eat as an after-the-gym snack. In retrospect, that sounds like a great idea: a healthy mix of protein and carbs to recover from a big workout without counteracting your work, right? Not necessarily. It all depends on the bar you choose. We all know Tiny Tummy loves Quest Bars, but that's about where the love ends. When my friend told me the bars that made it into their grocery basket, I was a little alarmed. I asked if they usually eat a candy bar after they workout, and they laughed, but truth be told, many "protein bars" or granola bars are really just candy bars in disguise. Sure, they may have some protein in them, but I bet they have a lot more sugar than they do protein. Cliff, Luna, Special K, Nature Valley, Quaker, among others are all brands that I would avoid at all costs due to their excessive amounts of SUGAR. Think of it this way, you just worked out. Is it really worth sabotaging all of that work right after you get back by eating a candy bar? You might as well just reach for the Kit Kat or 3 Musketeers... (Yes, that was sarcasm. Don't do that either!!) My point is, be wary of the granola/protein bar. Read your labels, and if it looks more like a candy bar than a nutritious meal, steer clear. Fast. Pin It

A Presidential Lunch

For anyone who keeps up with politics (or just culture in general, I guess), you know that yesterday was the inauguration. Every year, accompanying the celebration of the president's inauguration, there is a giant, celebratory luncheon with lots of indulgent food. Now, the Obama's are known for being very health conscious, so it would naturally follow that their luncheon menu was on the healthy side, right? In truth, the menu could have been much worse. A friend asked me what I would do in this situation (a little fantasy involved here), so I thought it would be fun to share what I would eat or what I would makeover/replace given the 2013 Inaugural Luncheon Menu (which I've conveniently provided below).

First, let's start with the first course: Steamed lobster?! Hooray! Clam chowder sauce? ... not so much. I'd definitely opt for the lobster tails over sauteed (can I get it steamed?) spinach, and skip the sauce and more than likely fried sweet potatoes.

Moving onto the second course, hickory grilled bison? Great, some protein! And butternut squash puree? That practically screams for my favorite Vitamix recipe of all time! To be honest, that would be more than enough for me, but there's nothing wrong with some beets and green beans, though I'd probably skip the potato cake (since it's most likely fried-- and you already have your starchy veggie with the squash), and if I was feeling indulgent, I would get the wild huckleberry reduction on the side, though I tend to believe bison is flavorful enough that it doesn't even need a sauce. And, lastly, for the strawberry preserves and red cabbage, sounds like an interesting sweet slaw to cleanse the pallet. I might even use this as my dessert... but then I wouldn't be able to discuss the third course!

Lastly, the grand finale- the third course: Apple pie is the all-American dessert, but it is about as far from healthy as you could get. I would probably skip this dessert all together or replace it with an Apple Pie Quest Bar. Though, if you're set on a homemade dessert, how about baking an apple with some fresh cinnamon sprinkled inside? Now there's a healthy take on a traditionally very unhealthy dessert! You can even add a squirt of fat-free whipped cream on top for the full effect!

Feelin' Frisky? If you liked this fantasy "What Would Tiny Tummy Do" post, should I keep it going? Feel free to email me your "What If" scenario, and you just might see your situation in a future post! 

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Spice Up Your Morning

A friend recently asked me how she could add flavor to her coffee without adding sugar or any artificial sweeteners. While I suggested flavored coffee beans, sometimes, that isn't an option or isn't enough for some people. So, my next suggestion was to add cinnamon!

People often forget this trick. Not only can you add cinnamon to each individual cup of Joe, but you can also add cinnamon to the beans before you brew your coffee. Cinnamon is a great flavor-enhancer and has also been said to reduce high cholesterol, regulate blood sugar, and even promote better brain health. If you're not a fan of cinnamon, feel free to try nutmeg, pumpkin pie spice, or any other spice of your choice. Pin It

Tiny Tummy's Top 5 of 2012

People often ask me what my most "famous" recipes are. It's a hard question to answer because I'm honestly not sure which recipes have been tried more than others or which ones people love most. In honor of the New Year, I thought I'd share Tiny Tummy's Top 5 posts of 2012 as decided by Blogger analytics :P

1. Pancake Paradise: I'm not surprised these are #1 for the year. When it comes to low cal, low carb pancakes, you really can't beat them.

2. Mashed Fauxtatoes: Again, I'm really not surprised. Mashed potatoes are one of America's favorite comfort foods, and if you can find a delicious, completely lightened up version, why not, right? As an added tip, try melting a layer of cheese on top and baking it as a casserole. Now there's a real winner!

3. Tzatziki: This one actually surprised me most of any of them. I'm glad readers are interested on such a unique sauce, and I those who have made it have loved it because it is truly delicious.

4. Mac and Cheese: Hello healthy mac and cheese! For all the mommy's whose kids beg them for it, or for all of the college students with little time to cook, this recipe is a real winner and great replacement for the chemically processed Easy Mac.

5. Pizza: What a fitting end to the list- no list goes unfinished without a delicious pizza. And this one is guilt-free! I must make this pizza for lunch or dinner at least once a week. You really can't beat it!

Wishing everyone a happy, healthy New Year!

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They Make Lower-Cal Vodka? You bet!

With New Years coming up, I have been getting tons of questions about what low-cal drinks they can indulge in that won't have them popping out of their LBD by the end of the night. While I, personally, don't drink, I do happen to know of a reduced-calorie vodka that I did drink when I like getting drunk, so I figured I would share for any of my readers who do drink.

Voli Light Vodka has only 74 calories per 1.5 fluid ounces, which is about 25% fewer calories than other vodkas, so if you're in charge of making the punch, opt for Voli. They've also started making the light vodka in an array of flavors ranging from espresso vanilla fusion to fruitier ones, such as mango coconut fusion which would probably go great in punches or jello shots (typical NYE drinks, right?!)

Regardless, I still wouldn't endorse over-doing the alcohol, but hey, it's New Years, and if bringing in the New Year is all about the alcohol for you, at least opt for a lighter option like Voli!

P.S. If you are of age, check out Voli's website here for the other fun flavors! Pin It

Kind of Healthy Bars

I recently received a question about what I thought of Kind Bars. For those of you who don't know, these bars are basically (or at least so they say) nuts+fruit. Each bar is basically comprised of a different one nut and one fruit combo (with the exception of a few of their more exotic flavors). I know, you're thinking fruit+nuts=healthy, right? Not necessarily...

For the flavors that actually stick to the solely fruit and nut concept, Tiny Tummy salutes you; however, and this is a big however, be careful! Some of their bars actually have added sugars, so be cautious which flavors you choose! Additionally, these bars generally clock in at about 200 calories and only have a couple grams of protein, which may be a little steep for some.

Personally, I think I would prefer a bag of homemade trail mix, just to avoid those added sugars, but compared to some of the other bars on the market that are CHOCKED full of added sugars, the Kind bars put them to shame. If it's a nutty fix you crave, Kind could be a new best friend- especially since they are basically pre-portioned for you (I don't know about you, but I'm NUTS for nuts- I have a pretty hard time stopping at 1oz).

Bottom Line, the Kind Bars are kind of healthy. Sure, a handful of nuts and fresh fruit are a healthier pick, but as far as an on-the-go nut bar, they knock their competition out of the water! Pin It

Twin Tenders

A friend recently asked me how it's possible that I have time to prepare my own dinner every single night. I told her it's because the majority of my dinners don't take more than 10 minutes to prepare and she laughed at me, but the truth is, as a full-time college student working two jobs, I can't make an elaborate, gourmet meal every night (as much as I would LOVE to). So, to prove just that, here is my ten-second twin tender recipe for the world's fastest chicken tenders.

To make Tiny Tummy's ten-second twin tenders, you will need,

2 large chicken tenders
a sprinkle of garlic powder, onion powder, paprika, cayenne, dehydrated garlic/onion flakes.... basically, or whatever spices you have on hand and are craving
optional: some yummy sauce drizzled on top: I used Walden Farm's BBQ sauce to keep things simple, but since the chicken is so easy to make, feel free to experiment and make something funky!

To prepare, simply preheat your oven to 350, lay the chicken tenders on tin foil, sprinkle with spices, and cook for about 10 minutes, or until the chicken has cooked through (time will depend on your oven, as usual) If it takes you longer than 10 seconds to sprinkle your spices on your chicken, then you're more than welcome to change the name of the recipe ;)... and for a complete meal, you can pair this with rice, veggies, or anything else you may like. I had a big bowl of veggies and squash casserole with mine! Pin It

Don't get left behind

For many people, the day after Thanksgiving is just as exciting as Thanksgiving itself, simply based on all of those leftovers. I was recently asked how to use your Thanksgiving leftovers without pigging out time and time again.  As if one day of stuffing yourself isn't bad enough, people often do it the next day, and the next day, and the next day! Instead of piling up your plate with every indulgent dish that was put on the Thanksgiving table, make your leftover meal a healthier option! For example, use the leftover white meat turkey to make a sandwich or add a couple of the caramelized carrots to a salad. As far as those desserts go, send them home with your guests! There is no reason to eat all that pie night after night. Enjoy it once, and let it go. The holidays are about indulgence, just don't overdo it!

Wishing everyone a Happy Thanksgiving. Here's hoping your turkey was more stuffed than your Tiny Tummy! Pin It

Something To Be Thankful For

Thanksgiving is right around the corner, which often means a diet-disaster for everyone; however, Thanksgiving doesn't have to be a reason to eat so much you can't even move. Countless people have asked me how to keep Thanksgiving as healthy as possible, so I thought it was worth addressing the issue. Everyone has their trick for healthy Thanksgiving eating, and since Tiny Tummy is not at your family's table, I can't tell you which dishes are your best bet or how much of what to have, so I'm going to stick to a few generic, simple tips to follow to ensure your Thanksgiving isn't a total diet fail, some of which are tips from Tiny Tummy's previous posts that are especially important to remember at Thanksgiving!

1. Save the stuffing for your turkey, not your Tiny Tummy: Chances are, there will be an ABUNDANCE of food on your Thanksgiving table, and most likely, everything will be served buffet style. The key here is to remember portion control. If you're the type that has to have a little of everything, then go for it, but stick to that single plate. Alternatively, if you can resist the fatty, starchy dishes without feeling deprived, then bulk up on lean protein and clean veggies!

2. To thrive, don't deprive: I've said this before in the past. If you deprive yourself, you will only end up overindulging later. This tip can be applied to Thanksgiving day, itself, as you don't want to starve yourself all day in preparation to pig out. It can also be applied to the meal itself: if you deprive yourself during the meal, chances are, you'll end up overdoing dessert, so take a little of everything you crave- just don't go CRAZY.

3. Cheat, but don't repeat: Yes, it's somewhat inevitable that Thanksgiving will at least be somewhat of a cheat day for all of us, and that's allowed. The important thing is to remember to get right back on track the next day-- maybe throw in a little extra exercise, but DON'T starve yourself! Hey, black friday is a great excuse to get a little extra walking in, right? Pin It