Foodie Journal

 Karly's Food Raves

One of my favorite things to do is grocery shop. I know this sounds crazy, but I love food and I love trying new products. I try to stick to the 80/20% rule all days except Friday. On a daily basis, 80% of the food I eat is for energy and health and the other 20% is for pleasure. I LOVE searching for new, healthy food items in the supermarket. If I love the product, I always send a picture to my mom and tell her to try it. She started doing the same with me, so between us we have a list of our favorite foods. My sister-in-law, Haydee, became interested in my passion, and suggested that I start a blog about nutrition and food.....so here it goes! Every Monday, I will post a new food item that I have tried and recommend. Most of my posts will be on the "healthy" side, but I will mix-in a few of my favorite indulgent foods. 

November 18, 2013

First post goes to Greek Yogurt! My go-to breakfast is Greek yogurt and a hard-boiled egg. I have taste tested a dozen of Greek yogurts, and my favorite brand is FAGE. It has a little less sugar and unknown ingredients then other popular brands; an added plus to the creamy, delicious taste. My second favorite is Trader Joe's Greek Yogurt. I always get 0% fat since I get my healthy fats in other foods throughout the day (like almonds or peanut butter)! I do not worry about the high amount of sugar in yogurt because I eat it first thing in the morning, and the high amount of protein helps stabilize my blood sugar. For my body type, protein helps me stay lean and energized. Greek yogurt is an excellent, yummy source of lean protein (and it helps flatten the tummy...another bonus)! Next time you are at the store, pick up a FAGE yogurt and let me know how you like it! 

*Tips when shopping for Greek yogurt:

-150 calories or less

-20 grams of sugar or less (FAGE has 16 grams)

-13 grams of protein or more

-0% Fat (unless you need to add more fat into your diet)

-Look at the ingredients! Ingredients like: aspartame, or anything with -ate or -itol can bloat the tummy.  

 Natural ingredients are best. 

November 25, 2013

PB2 is one of my best foodie finds ever! I LOVE anything with peanut butter, but it is hard to sneak it into my diet on a daily basis because of the calories and fat. With that said, I still eat "real" peanut butter or almond butter on a slice of toast or rice cake a few times a week. BUT I eat PB2 ALL THE TIME. It has less fat, less calories, and less guilt all while being a great protein source. PB2 comes in a powder form that can be used as is (in smoothies, sauces, baked goods or my favorite recipe below) or it can be mixed with water to make a spread. PB2 has a whopping 45 calories per two tablespoons (regular peanut butter has around 180 calories!) and it comes in two yummy flavors, plain peanut and chocolate! This amazing food find is available at GNC, Whole Foods, Spouts, and online! Below is one of my favorite recipes using PB2! It is perfect for dessert, mid-day snack, even breakfast! 

PB2 Cookie Dough

- 1 single package fat-free vanilla Greek yogurt (I like Trader Joes brand or Oikos)

- 2 heaping tablespoons of PB2 (regular or chocolate)

- 1 tablespoon of mini semi-sweet chocolate chips

Put all ingredients in bowl, mix, and enjoy. I like my "cookie dough" extra cold so I refrigerate it before eating! 

December 2, 2013

  

Frontera seasoning/sauce packs are life changing in my opinion! Ryan and I have a home-cooked Mexican dinner at least once a week; like, tacos, burritos, salad, or anything that I can whip up using left over meat or chicken. My new foodie find is a must-have-on-stock-in-pantry because they last awhile (even though they are natural and free of preservatives), are low calories, easy to use, and are super yummy. I first found the original guacamole pack at Target, and have been hooked ever since. I WILL ALMOST NEVER buy prepared guacamole because the real, homemade stuff is just too good (and simple to make)! Additionally, my semi-homemade guacamole has far less preservatives and unfamiliar ingredients then pre-packaged containers. I have tried a variety of the Frontera packs and they are all equally good. Frontera seasoning/sauce packs can be found in the salsa aisle at large supermarkets, Target, or online. Hope you enjoy!

*Add some extra love to your guacamole by mixing lemon juice, salt, pepper, and cilantro into your avocados and Frontera mix. 

December 9, 2013

Here is another one of my favorites. I love anything that has to do with a potato. These are the first fries I have seen in the frozen section that are low in fat and made with natural ingredients. Ryan and I eat them all the time, and he has never said one word; they are always gone by the end of the meal. In my opinion, the brand, Alexia, makes the best frozen French Fries! They sell potato wedges, sweet potato fries (my favorite in frozen section), guilt-free crinkle cut fries, and many others. Try them out next time- they go perfect with turkey burgers!

December 16, 2013

I love eating Oatmeal for breakfast during the cold, winter months! I have been trying to get more whole grains in my diet, and this brand offers that and so much more. Simply Balanced Oatmeal has a variety of grains and is organic. I make mine with Unsweetened Almond Milk, and love to add different mix-ins, such as: sugar-free maple syrup (I will post my favorite brand next week), nuts, fresh fruit (my mom taught me this one...so good when it gets warmed up from oatmeal), tablespoon of peanut butter, raisins, pumpkin pie filling, and much more! Simply Balanced Oatmeal can be found at TARGET, and Target only! It is a store-brand item. I plan on trying other Simply Balanced items from Target in the future; I'll keep you updated!

December 23, 2013

I promised I would post my favorite maple syrup...so here it is! It is sugar-free, calorie-free, delicious, and does not bother my stomach; a total win for me! I use it on pancakes, waffles, oatmeal, sweet potatoes, butternut squash, and much more! For an easy side dish buy cubed butternut squash (peeled and cut) in produce section and place on cookie sheet with a little pam. Add salt, pepper,  a drizzle of this maple syrup and bake at 400 degrees for 20-25 minutes or until soft; it is AMAZING and healthy. 

Here is another yummy recipe using my favorite maple syrup: 

-2 eggs
-1 Banana 
- Pinch of salt
- Walden Farms Maple Syrup

Mash the bananas, eggs, and salt together. Pour into pan, and cook like a normal pancake. Top with the sugar-free maple syrup and enjoy while warm! 

December 30, 2013

I am sticking to my oatmeal theme for one more post! Almond Breeze was one of my first healthy swaps ever. I love the taste, texture, and the calorie count! I buy the unsweetened carton (either Vanilla or Original) in the milk section at the grocery store. You can also find it in a small carton, on the baking aisle with the rice milk. I use Almond Breeze in my coffee, oatmeal, cereal, cream of wheat, hot cocoa, and even some baked goods! There are a variety of almond milks now; just make sure to get the unsweetened version if you are watching your sugar and calorie intake. 

January 6, 2014

Here is a great post for the New Year! Ryan and I love all of Amy's products; even their light entrees are delicious. The Light & Lean Spinach Lasagna is one of my absolute favorites from this brand. It has 250 calories, 4 grams of fiber, and 5 grams of fat. My favorite way to prepare it is: microwave the lasagna (according the instructions on box), place warmed lasagna on a bed of plain arugula or spinach, and top with a little extra parmesan. You can find Amy's brand entrees at most grocery stores, Target, even Wal Mart! It is located in the frozen/organic section (usually near the gluten free breads and entrees). Another one of my favorites is the taco fiesta bowl. It is super delicious with a dollop of sour cream and hot sauce! 

January 13, 2014

Quinoa is one of my all-time favorite foods because it is healthy, delicious, and filling. Quinoa is a GOOD source of fiber, iron, protein, and whole grains; all things we need more of in our daily diet. Quinoa is rather low in calories as a side dish. There is about 140 calories for a 1/4 cup dry quinoa which doubles when cooked. The only MUST when dealing with quinoa is giving it a good rinse before boiling it. If you do not rinse your quinoa prior to cooking, it may cause an upset stomach or have a dirty taste. Another plus for quinoa is that it's incredibly versatile. You can use it in so many ways like: baking, topping for salad, oatmeal (instead of oats), rice pilaf (instead of rice), fried "rice" (use quinoa in place of rice), veggie burgers and so much more. My two favorite recipes using quinoa are: 

1. Breakfast Quinoa "Rice":

(One serving)

-1/2 cup COOKED quinoa

-1 tablespoon of yogurt butter (I will do a post on this...you can use butter/margarine too)

-1/2 tablespoon of soy sauce (you can use more or less to taste...up to you)

-2 slices of cooked turkey bacon (chopped)

-2 scrambled egg whites (or one large scrambled egg) 

-green onions or scallions

-Dash of garlic powder/ black pepper

-shelled edamame (optional)

-diced frozen corn/carrots (optional) 

Add cooked quinoa, sliced turkey bacon, egg whites/egg, soy sauce, and butter to pan. If you are adding in shelled edamame, corn, or carrots add at this time too. Turn the heat to medium and heat all ingredients, stirring often. Add a dash of garlic powder and black pepper and stir. Once all ingredients are heated, pour on the plate and serve while warm. I like to put my quinoa "rice" on a bed of fresh arugula. 

2. Quinoa Pilaf:

(This recipe is for one serving...it is not hard to double or even quadruple. Just follow the directions on the quinoa bag for more servings and add the other ingredients accordingly. You really can't mess this recipe up!)

-1/2 cup cooked quinoa 

-2-3 tablespoons grated parmesan 

-1/2 tablespoons of butter/margarine/yogurt butter

(Sometimes I use butter spray instead. Just use whatever you have)

-Black pepper/garlic salt 

Add cooked quinoa, parmesan, butter/margarine/whatever you have that resembles & tastes like butter to pan. Heat all ingredients until the parmesan is melted and the quinoa is warmed. Add a dash of garlic salt and black pepper, and serve while warm. THIS IS SOO good and SOO easy. 

*Tip: you can replace water with chicken or vegetable broth when cooking quinoa if you are doing a "rice" style dish. It adds flavor without adding a lot of calories! :) 

January 20, 2014

I am doing this post in honor of my sister-in-law, Michelle, because I really miss her! She taught me one of my favorite lunches using canned chicken. I have tried several different canned chickens, and have found this brand to be my ABSOLUTE favorite! I always buy my canned chicken/tuna in water because it is incredibly lower in calories then canned chicken/tuna packed in oil. I do eat a variety of oils, but sparingly. I personally think it is a waste of calories to buy chicken/tuna drenched in oil, especially since the oil does not add much flavor. This brand is all natural, has lower salt then other brands, tastes fresh, and has the lids you simply pull off (no can opener necessary...which is a HUGE plus for me when I am busy!). 

Here is Michelle's famous Chicken Salad recipe:

-1 can of canned chicken (I use two if I am not putting my chicken salad on a roll)

-1/4 cup chopped grapes (She uses red, so I do too!)

-1 tablespoon of Mayo (use light if you have it)

-Salt and pepper to taste

-1/2 tablespoon Sliced almonds (optional...I have done this once and I really liked the crunch)

Mix canned chicken, grapes, mayo, almonds (if using), salt and pepper together in a mixing bowl. Top a roll (LOVE croissant rolls with this recipe), toasted bread, or a bed of greens with the chicken salad and enjoy! Now that my mouth is watering....I think I will make this for lunch today! 

January 27, 2014

I am not a big juice drinker, but Ryan LOVES juice. Most juice is full of fake "stuff" and lots of sugar, so I try very hard to find juices that are 100% real fruit, no concentrate, and no sugar added. The two best juice brands I have found (and that Ryan will actually drink) are Naked and Odwalla. Both brands have several flavors and benefits. Because Ryan is kind of picky with his fruits and vegetables, "healthy" juice is a great way to get essential nutrients in his diet. His favorite kind is Naked "Blue Machine" and Odwalla "Citrus C Monster". I am not against drinking juice, I just don't like to drink much of anything (I know it is bad) and I eat lots of fruits and veggies on a daily basis. I would rather eat instead of drink, and Ryan is the complete opposite. He would rather drink his veggies, fruits, ice cream, treats (alcohol), etc. Not me...I would way rather have a bowl of grapes or a warm brownie with a big scoop of vanilla bean ice cream right on top. If you like drinking juice, and you feel the need to add essential nutrients to your diet-try out Naked "Blue Machine". It has several great health benefits such as: Vitamin E, Vitamin B5, B6, B12, Vitamin C, Fiber, and cancer-fighting antioxidants. It is only 170 calories per serving and it does taste delicious!

February 3, 2014

This is an odd post, but a goodie. Lets start off with saying, poor Ryan (kind of). I pack Ryan's lunch at least 4 days a week. If he is a good boy at work during the week, I usually let him buy a special lunch on Friday, haha only kidding. On a serious note...I do pack his lunch, almost every day, because of three reasons. One, it is far more healthier to bring a sack lunch then to purchase a lunch at a fast-food restaurant. If Ryan had it his way, he would eat Subway everyday. But even Subway is not that healthy. Their lunch meats have tons of fillers and nitrates and their bread has an ingredient used in yoga mats (no lie, just learned that yesterday). My second reason for packing his lunch, is it's a lot cheaper then purchasing one. My third and final reason is, it is convenient for him (especially with his new job), and I love making his life easier. Since we have moved, Ryan drives his car to the beach everyday for lunch, and watches the waves as he eats his no-nitrate, all natural sandwich and gluten free chips. POOR RYAN, right? Sack lunches can get boring on an everyday basis so I try to switch it up. Above are some popular snack items: raisins, homemade trail mix (EASY: mix favorite nuts, raisins or craisins, MnMs or chocolate chips, pretzels, gold fish, cheez-its, popcorn, etc.), freeze dried apples,  baked chips (those in picture are his favorite), and all natural fruit roll ups. I will post a few more pictures in the future of other items I like to pack in his lunch. Don't worry--- he does get candy and other good stuff from time to time. He is not totally deprived. 

February 10, 2014

One of my all-time favorite foods is a soft, fresh-baked pretzel from Fashion Fair Mall. I love the cinnamon-sugar pretzel, garlic pretzel, parmesan pretzel, pretzel with cheese...I really love them all. Since the "mall pretzels" are coated in butter and other yummy goodness I decided I would attempt to make a healthier version right from home. I found these Multigrain, Organic Soft Pretzels at....VONS! I have seen them at several different supermarkets as well, not just healthy stores. I happen to love other Rudi baked goods, and that is why I tried this brand of pretzels instead of others. Ryan and I eat these at least once a week for dinner. My go-to is a plain caesar salad, warm pretzels, and mustard on the side for dipping. The pretzels make my boring caesar salad dinner more fancy. I have also tried the pretzels with a bit of butter spray and a sprinkle of parmesan or cinnamon-sugar as a snack. SO YUMMY. I really feel as if I am enjoying a "mall pretzel" when they are fresh out of the oven! Give them a try, these pretzels won't disappoint you or make you feel guilty.