Foodie Friday: Vanilla Chia Pudding

Vanilla Chia Pudding - Copyright 2014 - Go Wellness - Michelle Loy, MPH, MS, RD, CSSD

If there's one sweet treat I remember enjoying as a child, it was pudding.  Vanilla was my favorite. Fast forward to 2014, and I can't even remember the last time I've had pudding...at least the instant kind that I ate as a child.  I've probably moved away from eating pudding for two reasons.  One...it just doesn't show up on my radar as something I want to eat too often.  Two...as a dietitian, I probably just know too much and I've realized that the instant-type of pudding is not the highest quality of foods in my dietitian book.  That and my little guy seems to have a sensitivity to dairy foods, too.  At the same time, I've been trying to figure out how I could make a dairy-free and more nourishing version of pudding for my kiddos to enjoy.  I've made a chocolate pudding using avocado as the base, which turned out well.  However, as a lover of trying new things, my search has continued for more ways to give this pudding thing a shot.  Enter chia seeds!  I'd been seeing and hearing about "chia pudding" for a while, but I didn't officially try it until recently.  Initially I experimented with a chocolate chia pudding to no avail. I still need to work on that recipe to get it right, but I finally discovered a vanilla chia pudding that has been taste-tested and approved by my entire fam!  See my littlest one's finger dipping into the pudding below? Yes, she couldn't wait for mommy to stop taking pictures to start digging in!

Vanilla chia pudding - Copyright 2014 - Go Wellness - Michelle Loy, MPH, MS, RD, CSSD

I love that this is so simple and tasty and that it can hit the spot should you have a craving for a creamy, sweet, and higher quality treat.  If you like tapioca pudding, you may really enjoy this as it has a texture similar to that of tapioca.  I've seen some versions that are blended after mixing, so that may give it a little creamier texture, if you prefer that. If you give this one a shot, please let me know what you think!  I love getting feedback.

Vanilla Chia Pudding

{Print this recipe}
Ingredients
1 1/4 c unsweetened almond milk
1/4 c chia seeds
1 Tbsp pure maple syrup
1 tsp pure vanilla extract
*small amount of fresh vanilla bean paste ~1/8 tsp (optional -- I purchase a bag of vanilla beans that I keep on hand for things like this.)

Directions
1.  Combine all ingredients into a glass container. (I use a large mason jar.)  Mix well.  Set in the fridge for at least 4 hours or overnight.  Stir well just before eating.  (The seeds can tend to clump together at the bottom over time.)  Enjoy!

Serves:  3
Nutritional information:
Calories:  121  Carbohydrates: 13 g   Fat:  7 g (3113 mg omega-3)  Protein:  11 g   Fiber:  7 g   Cholesterol: 0 mg   Sodium: 71 mg
Good source of:  vitamin D and riboflavin
Excellent source of:  vitamin E, vitamin B12, calcium, manganese

Health Food Imposter #13: Frozen Yogurt

Does frozen yogurt deserve its health halo?  - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Health Food Imposter #13:  Frozen Yogurt
Over the last few years, the rise of the FroYo has been occurring with the growing popularity of frozen yogurt shops and frozen yogurt products on grocery store shelves.  People seem to be flocking to frozen yogurt as a healthier alternative to ice cream, but unfortunately, in some cases, it may not be all that we believe it to be.

• While frozen yogurts are generally lower in fat and calories than their ice cream cousins, it doesn't mean they are "low calorie".  For example, I decided to compare Ben and Jerry's Cherry Garcia FroYo with their Cherry Garcia Ice Cream.  The ice cream has 240 calories and 13 grams of fat per 1/2 cup serving while the FroYo has 200 calories and 3 grams of fat per serving.  So yes, the frozen yogurt is lower in calories and fat.  However, it is not technically a "low-calorie" food since it does not contain less than 40 calories per serving required by federal labeling guidelines.  Add some less nutritious toppings, like cookies or candy, and you're tacking on a lot of extra low-quality calories and ingredients, too!  

• Frozen yogurt may generally be lower in fat than ice cream, but it is not necessarily lower in sugar.  In fact, using the Cherry Garcia example again, the frozen yogurt actually contains 1 more teaspoon of sugar than the ice cream, 27 grams vs 23 grams per half cup respectively.  While some of the sugar in frozen yogurt is naturally occurring from the yogurt itself, much of it is added in the form of sweeteners, like sugar, corn syrup, high fructose corn syrup, and dextrose.

• Another reason people turn to frozen yogurt is for the proposed probiotic health benefits.  Because frozen yogurt falls under a different product classification than regular yogurt, it does not have to meet the same standards in terms of the production and final product as regular yogurt.  Unfortunately, not all frozen yogurts contain live and active cultures, which means they do not confer the health benefits associated with probiotics.  In some cases, the yogurt is heat-treated during the production process thereby diminishing the benefits from the probiotics.  Frozen yogurts also may not contain the amount or variety of probiotic strains as some regular yogurts do, and this may affect the potential health benefits as well.  

• Frozen yogurts may still contain other questionable ingredients, such as artificial colors, flavors, or sweeteners, that many people are now trying to limit or avoid. For instance, some fruit-flavored frozen yogurts do not actually contain any real fruit in them.  So the health benefits of the real fruit are lacking in many of these frozen yogurt products.  

A better alternative?
Consider frozen yogurts a treat like ice cream.  Enjoy it occasionally, but it's best not to consider it a nourishing everyday meal or snack.  There are higher quality frozen yogurts available.  To make the best choices, read the Ingredient Lists and Nutrition Facts for products on grocery shelves and check out the nutrition information online for versions from yogurt shops.  Look for frozen yogurts with simpler ingredient lists that also include live active cultures.  When opting for FroYo from yogurt shops, stick with healthier toppings, like fresh fruit and nuts, rather than cookies or candy, and consider portion size, especially with self-serve spots.

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Health Food Imposter #12: 100 calorie snacks

Are 100 calorie snacks health food imposters?  Copyrigh 2013 -- Michelle Loy, MPH, MS, RD, CSSD -- Go Wellness

Health Food Imposter #12:  100 calorie snacks

The 100 calorie snack products are tricky.  The fact that they are portion-controlled and only 100 calories each may make them appear more healthful, but this does not make them high quality, health supportive, and deeply nourishing food.

• Most of these 100 calorie snack products are made with processed flours, which have been stripped of valuable nutrients, including vitamins and hunger-satisfying fiber.  Most of them also contain a variety of sources of refined sugars, like corn syrup and dextrose, often contributing up to 2 teaspoons of added sugar per serving.  While these may satisfy a craving for something sweet, without the naturally occurring fiber or a high quality source of protein, these may leave some hungry again in no time.
• Unfortunately, the 100 calorie snack products may also be taking the place of more healthful foods, like vegetables, fruits, or nuts, that could be consumed instead.  This could make one less likely to consume enough essential nutrients, like vitamins, minerals, and fiber, and other health promoting phytochemicals.
• Many of these products also contain less healthful fats and oils, like trans fats from partially hydrogenated oils.  While these oils may enhance the shelf-life and flavor of a product, they will not  enhance your health.  Because the trans fat content is < 0.5 grams per serving, you will see 0 g trans fat listed on the Nutrition Facts Panel even though the product contains trans fat in the form of partially hydrogenated oils.  Always read the ingredient list.
• Some of these products do a little health washing by using "yogurt flavoring", but that does not mean they confer the same health benefits as regular yogurt with live and active cultures.  The yogurt flavorings are generally nothing more than sugars and fats dressed up with heat-treated yogurt powders that do not contain live and active probiotic cultures.
• Some of these products also contain moderate amounts of sodium that could pose a problem for sodium-sensitive individuals.  
• Finally, some of these products also contain artificial colors, flavors, and other questionable ingredients that many people are now looking to avoid for a variety of reasons.  Again, while these ingredients may make the product taste or look better, they don't necessarily add to your health or quality of life.  

What is a better alternative?
There are many naturally lower calorie snack options that incorporate whole, real foods, so plan these into your diet. Some simple examples include almonds, pistachios, fruit with cheese, vegetable sticks with hummus, or even a hard-boiled egg.  Not only are these foods more nourishing, but they'll also often be more satisfying than the 100 calorie snack products.

Do you know someone who could benefit from this information?  Then please "like", "pin", or share it!  Thanks for reading!

Foodie Friday: Simple Chocolate Chip Cookie Dough

Simple Chocolate Chip Cookie Dough

As we've coasted through this holiday season, I've been hearing people sharing about their holiday baking traditions.  Baking was never a tradition in my home growing up, so the holiday tradition never really caught on with me.  Don't get me wrong. I do bake every now and then, and I do enjoy baked goodies on occasion.  I'm just not much of a baker.  With that said, I was in the mood to make some homemade goodies for the fam a few months ago.  This was a little tricky though because of my son's eczema, which is triggered by food allergy/intolerances.  Imagine trying to make a baked goodie that doesn't include cow's milk, tree nuts, or wheat.  This was a challenge, but I finally stumbled on this recipe for cookie dough made with chickpeas.  Chickpeas?  Yes, chickpeas (aka, garbanzo beans), the stuff you make hummus with.  And yes, forget the whole baking part, too.  I told you I wasn't much of a baker.  If I'm being honest, eating the cookie dough has probably always been my favorite part of making cookies anyway.  Unfortunately, that's not so good given that it can be a potential source of food poisoning.  This recipe looked promising since it didn't have food allergy/intolerance triggers and I could make modifications where needed.  This turned out to be a hit with my kids.  They love helping me make it, and of course, they love to eat it.  Even my very skeptical husband agreed that it was 'pretty good'.  Plus, you don't have to worry about food poisoning because there are no raw eggs in this.  The use of chickpeas also amplifies the nutritional value of this cookie cough, giving it a boost in protein and fiber along with a few other essential nutrients.  Give this one a shot and let me know what you think.

Chickpeas

Simple Chocolate Chip Cookie Dough

Adapted from: Chocolate-Covered Katie, May 2011

{Print this recipe}

Ingredients:

1 - 15 oz can chickpeas or garbanzo beans (about 1 1/2 cups, drained and rinsed)

2 tsp pure vanilla extract (I make my own using this recipe. Do it. You won't regret it.)

1/4 cup nut butter (I would use almond, but to avoid the nuts, I use sunflower seed butter.)

up to 1/4 cup coconut milk (You could also use almond milk.)

3 Tbsp pure maple syrup

1/3 cup dark chocolate chips (I prefer at least 70% cacao.)

Directions:

1.  Place chickpeas, vanilla, nut butter, coconut milk, and maple syrup into a food processor or blender.  Blend until smooth.  

2.  Remove the cookie dough to a bowl.  Mix in the chocolate chips and enjoy.  You can also use the cookie dough as a dip for fresh fruit slices, like apples, for something different.

Serves:  8 (approximately 1/3-1/2 cup servings)

Nutritional Information:  

Calories:  162   Carbohydrate:  22 g   Protein: 5 g   Fat:  10 g   Cholesterol: 0 mg   Fiber:  3 g   Sugar:  10 g Sodium:  41 mg   

Good source of:  folate, iron, magnesium, and zinc

Images Copyright: Michelle Loy - Go Wellness

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Foodie Friday: Banana Ice Cream

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

I am so excited about today's Foodie Friday recipe for two reasons: 1) It's SO easy! 2) It's SO satisfying!  I grabbed this idea for banana ice cream from pro photographer, Kristin Eldridge.  (Check out her work. It's amazing!)  This dish really hits the spot for me.  It's also a favorite with my kids, too.  I've also shared this with my church small group, and they were all amazed at how simple and tasty it is.  Try it, and let me know what you think.  Enjoy! 

Banana Ice Cream       

{Print this recipe}

Ingredients:

4 bananas, sliced

Optional:  60-70+% dark chocolate, cinnamon

Directions:

1.  Place banana slices on a baking sheet and freeze for at least 1 1/2-2 hours. 

2.  Remove bananas from the freezer and place into a food processor.  Puree until it's like the texture of ice cream.  *Optional:  I like to sprinkle mine with cinnamon and dark chocolate shavings.  I just take a bar of 72% dark chocolate, and using a vegetable peeler, I just shave a little over my "ice cream".  It adds a little chocolate flair and a nice crunch.

Serves: 4

Nutritional Information: (not including chocolate shavings or cinnamon)

Calories:  105   Carbohydrate:  27 g  Fat:  0.4 g   Protein:  1.3 g   Cholesterol:  0 mg   Fiber:  3 g   Sugar:  14 g (natural)   Sodium:  1.2 mg

Excellent source of: vitamin B6

Good source of: vitamin C, magnesium, and potassium

Are dry foods sabotaging your diet?

Photo credit: kmohman (Flickr)

If you find yourself noshing on foods, like pita chips, baked chips, or whole grain crackers and you're trying to lose weight or eat healthier, you may want to perk up your ears...I mean, eyes.  Although possibly better options than what you were previously consuming for snack time, these foods could be sabotaging your diet.  So, how can this be?  First of all, "dry" foods tend to take the place of whole, fresh vegetables or fruits that could be eaten instead.  Most people need at least 4-5 cups of vegetables and fruits daily.  Vegetables and fruits are generally low in calories and heaping with a variety of nutrients.  Not only are they filled with satiety-enhancing fiber, but they are also higher in water content than "dry" foods.  Foods with a higher water content may help reduce calorie intake, which is helpful for someone trying to lose weight.  For example, a 1 oz bag of Pop Chips offers 120 calories, 4 grams of fat, 1 gram of protein, 1 gram of fiber, and a minimal amount of other nutrients.  On the other hand, a small baked sweet potato with 2 Tbsp of 2% Greek yogurt with a sprinkle of cinnamon offers about 75 calories, 0.5 g fat, 2 g fiber, 4 g of protein and a host of essential nutrients, like vitamins A and C.  Which snack option do you think would offer greater between-meal staying power -- the dry 1 oz bag of Pop Chips or the moist sweet potato/yogurt combo?  You drink a large glass of water with those dry snacks, you say?  Well, while that water will definitely satisfy your thirst, it is not as effective at satisfying your hunger as foods that have a high water content.  I also find that people sometimes find it more challenging to control portions with "dry" foods since they need to eat more to feel more satisfied.  For instance, which would satisfy hunger more effectively -- 10 grapes or 10 raisins?

I understand the role that some dry foods play in the diet.  Maybe they satisfy that craving for something salty, crunchy, or savory.  That's fine.  At the same time, if your goal is to lose weight and/or eat healthier, then you might consider increasing your intake of whole vegetables and fruits first.  Including more vegetables and fruits in your diet will boost your intake of a variety of nutrients and naturally crowd out excess calories from other foods, including "dry" foods.  Then you'll definitely be on the path to achieving your best health.

Thank you for visiting and make it a nutritious day!