While they taste very similar to dried cranberries and raisins, they’re nutrition facts are slightly different. According to Sunsweet, compared to the same serving size of dried cranberries and raisins, Plum Amazins have about 50% more fiber, 45% less sugar, 19% fewer calories, and higher amounts of antioxidants. Here are the nutrition facts for you to compare:

Plum Amazins (40 g serving): 100 calories, 26 g carbohydrate, 3 g fiber, 13 g sugar, 1 g protein, 290 mg potassium

Dried Cranberries (40 g): 140 calories, 35 g carbohydrate, 2 g fiber, 29 g sugar, 0 g protein, 25 mg potassium

Raisins (40 g): 120 calories, 32 g carbohydrate, 1.5 g fiber, 24 g sugar, 1 g protein, 300 mg potassium

Like other dried fruit, Plum Amazins are great sprinkled on salads, yogurt, and cereal. They’re also a tasty addition to a trail mix of other dried fruit and nuts. You can also add them to cookies and other baked goods. 

Have you tried Plum Amazins yet? 

Disclaimer: I was not paid to promote this product. All opinions are my own.

As a consultant to food and beverage companies, including the Corn Refiners Association, one of the information sessions of interest to me was about sugars and sweeteners. “Are Sugars Toxic: What’s Wrong with the Current Research?” was presented by Dr. John White, a nutritional biochemist with a specialty in caloric sweeteners. Sugars and sweeteners, especially fructose, are in the news pretty often as researchers are continually trying to understand their connection to obesity, diabetes, and other diseases. Many of the studies characterize fructose as a risk factor for these diseases, but as Dr. White makes clear, these papers are not necessarily applicable to the way people consume fructose. In his presentation, which you can see in full here, Dr. White explains how sugars became the focus of so much attention over the years, he describes the similarities and differences between sugars, and he answers the question “Are sugars toxic?” – something everyone seems to want to know these days. Below is the segment of Dr. White’s presentation in which he answers this question:

Dr. White explains that the focus of the research on sugars is so narrow that it doesn’t take into account how people actually consume them. Often the research is very black and white – one group takes in one type of sugar and the other group doesn’t take in any sugar. However, most people replace one type of sugar for another, even though they both contain the same calories and same two components of fructose and glucose, so what happens in a study is not really an accurate portrayal of how people actually eat. The bottom line is that sugars are not a risk at the levels they are typically consumed and they can be part of a healthy diet when used in moderation. As usual, healthy eating comes down to enjoying all foods in moderation. 

One of the most common malabsorption issues in the United States is lactose intolerance, with about 30 to 50 million adults suffering from it. While many people replace cow’s milk with soy or almond milk to alleviate the symptoms of lactose intolerance, consumers now have another option. A company called Simpli has created an oat based milk alternative. Simpli Naked Oat has the same consistency as cow’s milk and provides many of the nutritional benefits of oats! Oats are a great whole grain packed with fiber (there are 2 grams of fiber in every cup of Simpli Naked Oat), which plays a role in lowering blood pressure and cholesterol levels and helps keeps you regular (if you know what I mean!). 

Here is a nutritional comparison between one cup of skim, soy, almond, and oat milk.

Skim Milk (1cup): 80 calories, 8 g protein, 12 g carbohydrate, 0 g fiber, 0 g total fat, 0 g saturated fat, 5 mg cholesterol, 130 mg sodium, 30% DV calcium           

Soy Milk, plain, calcium fortified (1 cup): 90 calories, 6 g protein, 8 g carbohydrate, 1 g fiber, 3.5 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 120 mg sodium, 30% DV calcium 

Almond Milk, plain, calcium fortified (1 cup): 60 calories, 1 g protein, 8 g carbohydrate, 1 g fiber, 2.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 150 mg sodium, 45% DV calcium 

Oat Milk, plain, calcium fortified (1 cup): 100 calories, 2 g protein, 18 g carbohydrate, 2 g fiber, 2.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 75 mg sodium, 30% DV calcium

Simpli Naked Oat is not only beneficial for people who suffer from lactose intolerance, but for anyone looking to increase their daily dietary fiber intake. Sounds like a win-win to me!

Have you ever tried Simpli Naked Oat before? 

Disclaimer: I was not paid to promote this product. All opinions are my own.

Charlotte Edie was born January 5th at 12:17 pm and Sabrina Lily was born at 12:26 pm. They were both 5 pounds 6 ounces, 18 1/2 inches long, and they are currently just above the 6 pound mark. Here is a picture of them from the day we came home from the hospital.

Sabrina on the left, Charlotte on the right

They are getting bigger every day – it’s really amazing to see them grow! And boy do they have an appetite, just like their parents! They are definitely a pair of Nutritioulicious babies!! 

I’m not sure how much time I’ll have for blogging over the next couple of weeks, but I’ll be sure to post when I can. In the meantime, stay tuned for updates on the babies and nutrition and food news!

You know I am a fan of anything having to do with local and seasonal food and I love to dine out, so I was really excited when I got this guide in the mail. Welch’s, well-known for their concord grape juice, teamed up with Zagat, well-known for their guides filled with user-generated restaurant reviews, to put the Harvest Guide together. The guide includes:

• Zagat ratings and reviews of the most notable farm-to-table restaurants in 16 US markets
• A guide to some of the farmers markets across the country
• Tips for incorporating heart-healthy seasonal fruits and vegetables into your diet
• Delicious and seasonal heart-healthy recipes
• A list of what produce is in season when based on region

There’s so much great stuff in this little booklet and an added bonus is that it’s free! As farmers markets and farm-to-table restaurants continue to crop up this guide will surely get bigger year after year. I for one am excited to try out some of the restaurants listed!

What are your favorite farm-to-table restaurants? Are they listed in the guide? 

Disclaimer: I was not compensated for this post. All opinions expressed are my own. 

One way I really enjoy cheese is on a salad. When out for lunch I often get a Greek salad with feta cheese or if I’m at one of those “create your own salad” places I usually add beans and feta or Swiss cheese to my salads in place of an animal source of protein like tuna or chicken. One of my favorite types of cheese is goat cheese. Unfortunately I never really see goat cheese as an option at salad bars. So a few weeks ago I was extremely excited to find Crumbled Goat Cheese at Trader Joe’s.  

I have mainly used the crumbled goat cheese in my salads (picture below), but you can use it in quesadillas, on top of pizza, tossed with roasted beets, and sprinkled on pasta. It is so much easier than buying a log of goat cheese and having to crumble it yourself! 

One thing to keep in mind with cheese is that a little bit goes a long way both in flavor and in calories and fat. As far as cheeses go, goat cheese is one of the more moderate ones in terms of it’s nutritional profile, but if you don’t watch your portion sizes you could end up taking in more than you bargained for! One ounce of TJ’s Crumbled Goat Cheese has 80 calories, 5 g fat, 3.5 g saturated fat, 10 mg cholesterol, 105 mg sodium, < 1 g carbohydrate, 3 g protein, 20 mg calcium. There are many low-fat and fat-free cheeses available these days, but often the flavor isn’t as great so many people end up eating more of it and taking in more calories than they would if they enjoyed a smaller portion of the full-fat version. So as I’ve recommended in the past, look for low-fat varieties of cheese that are flavorful, otherwise enjoy the real deal but be mindful of your portions. 

Do you like goat cheese? How would you use crumbled goat cheese in your kitchen?

Disclaimer: I was not compensated for this post. All opinions expressed are my own.

5 Tips for Hosting Responsible Cocktail Parties

1. Designate a bartender who can serve your guests and keep an eye on how much everyone is drinking. The Federal Dietary Guidelines define moderate drinking as no more than two drinks per day for men and one drink per day for women.
2. Remember – alcohol is alcohol. It is important to understand that a standard serving of beer (12 ounces), wine (5 ounces) and spirits (a cocktail with 1.5 ounces of 80-proof spirits) each contains the same amount of alcohol.
3. Make sure that you provide food to complement your cocktails. Consider food pairings to enhance the flavor of your chosen cocktails: fresh seafood and breads accentuate vodka cocktails, spiced and smoked meats and cheeses complement Bourbon and Scotch whiskies, and fruit enhances Rum and Tequila flavors.
4. Make  non-alcoholic beverages available for your guests. Create festive non-alcoholic punch for those guests who choose not to drink alcohol. And have calorie-free drinks like water, club soda, and diet soda available as well.
5. Make sure your guests have a safe way home either through designated drivers or a taxi. Have local taxi service numbers available for your guests.

Looking for some cocktail inspiration? Try my Blueberry Basil Cooler or Megan’s Strawberry, Lemon, and Basil Soda.

Have fun at those parties and enjoy the holidays! 

Disclaimer: I was not compensated for this post. All opinions expressed are my own.

If you’re in need of a holiday gift for a foodie, a food dehydrator may be just the right thing! It may sound like a contraption from the future, but my food dehydrator is actually one of the best presents that I ever received. And it’s a great device to have in the kitchen! It works by exposing food to low temperatures of heat for a long period of time in order to remove any moisture from the food. Depending on what you want to dehydrate, temperatures can range from around 95° for drying herbs and spices to 160° for making jerky. The end result is a food that is preserved and can be consumed at a later time without worrying about spoilage.

Food dehydrators can be used to make many Nutritioulicious snacks. Some of my favorite foods to make with my food dehydrator are dried fruits and vegetables, fruit leather, and jerky. You can also use a dehydrator to make your own dried herbs or even dried flowers for various crafts.

Have you ever used a food dehydrator? What are some of your favorite food-related holiday gift ideas?

I love Thanksgiving. Every year I am so excited to fly home to San Diego to see my entire family gather around the Thanksgiving table enjoying great food and conversation. However, the majority of the food at our Thanksgiving, while delicious, is anything but nutritious. I know that Thanksgiving is a time to indulge in foods we don’t get to eat other times of the year like stuffing, mashed potatoes, and pumpkin pie, so as I do every year, I helped my mother prepare and plate the traditional family dishes. I like filling up most of my plate with veggies and leaving a smaller part to sample the other dishes, so along with the conventional Thanksgiving fare I always make broccoli, cauliflower, and green beans for myself.

Every year my family makes fun of me for “being such a healthy eater” and this year it occurred to me that if I want to eat nutritious food this Thanksgiving, I should share it with my family so that they too could enjoy bulking up their plates with lower fat, lower calorie but still delicious options. So this year I made extra vegetables and put them in a large bowl on the table between the candied sweet potatoes and the buttery mashed potatoes. I also decided last minute to make a side dish of quinoa with green lentils and roasted button mushrooms, sweet potatoes, and asparagus. I actually saw most of our guests (and surprisingly, my parents) try and love my quinoa. I think I started a new tradition this year and learned a great lesson: If you want to ensure that you have something healthy to eat, try bringing or making your own dish to a group dinner.

Quinoa with Green Lentils and Roasted Vegetables
Serves 6

Ingredients:

• 1 cup dry green lentils
• 1 cup quinoa, rinsed
• 3 large sweet potatoes, diced into ½ inch cubes
• 2 cups button mushrooms, sliced
• 10 spears asparagus, chopped
• Salt and pepper, to taste
• 2 tablespoons olive oil

Directions:

1. Boil lentils in 2 cups water for about 20 minutes, until cooked but not mushy.
2. Boil quinoa according to package directions.
3. Toss sweet potatoes, mushrooms, and asparagus in a large bowl with salt, pepper, and olive oil. Roast on a baking sheet at 375 degrees for about 35 minutes until slightly brown.
4. In a large serving bowl, combine the quinoa, lentils, and roasted vegetables.

Nutrition Facts (per serving): 310 calories, 7g fat, 51g carbohydrate, 13g protein, 9g fiber, 40mg sodium

What are your favorite Nutritioulicious Thanksgiving side dishes?

Mushroom and Onion Barley 

Einkorn Pasta with Red Pepper Tomato Sauce

Bulgur with Ginger & Orange 

Vegetable and Chickpea Quinoa Salad

Quinoa-Stuffed Cornish Hens

 What are some of your favorite whole grains?