Saturated fat is the bad stuff, here’s where it hides

“Fat, fat the water rat,” is an expression I remember vividly from my childhood as one mean kids would yell at other children they thought were too heavy (including me).

Oddly enough, I can’t find its origins via an Internet search, but I thought of it while reading this piece on where saturated fat hides.

I love donuts, but they don;t love me, they carry saturated fats.

When I started this blog back in 2012, nutritionists were saying avoid fat (hence the blog name includes No Fat). That thinking has evolved a bit, now it’s just saturated fats that need to be avoided. Those are fats that are solid at room temperature, a nutritionist recently told me, like butter (although margarine is bad too, sorry).

Saturated fats are in lots of foods Americans eat as well, and many people miss that fact. This piece from WebMD is a handy way to understand that there are hidden saturated fats in foods like dark meat chicken (not all chicken is good unfortunately), milk, pizza (sorry again), and donuts. Continue reading “Saturated fat is the bad stuff, here’s where it hides”

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Consider mushrooms for your Easter table

Mushrooms have always been something I enjoy, from cutting up small ones for salads to roasting giant portabellos on the grill with a salt-free teriyaki sauce for flavoring.

So it’s nice to know they have lots of healthful properties, as this slide show from WedMd.com shows.

Trout, with mushrooms as a garnish.

“If you’re looking for an all-natural multivitamin, skip the supplement aisle and pick up some mushrooms,” WebMD says. “Among their many nutrients: B vitamins — including pantothenic acid (B5), niacin (B3), and riboflavin (B2) — plus copper and selenium. Mushrooms also have protein, fiber, potassium, vitamin D, calcium, and more.

“Mushrooms may do a lot more for your health than fuel your body. They have antibacterial properties. They can help lower cholesterol. They’re good for your immune system. They may even help prevent or treat Parkinson’s disease, Alzheimer’s disease, high blood pressure, and cancer,” the slide show goes on to state. Wow. I tend to be doubtful about such superfood claims, there’s still so  much about nutrition and our bodies that science hasn’t figured out, after all.  Continue reading “Consider mushrooms for your Easter table”

Easter no-salt, no-sugar dinner recipes abound here for you

With Easter less than a week away, we’ve been getting a lot fo visitors to a post we did back in 2014, Low-salt Easter dinner: how to enjoy the holiday meal.

One of our many no salt, no sugar recipes. We cut the salt and sugar to a minimum, along with the fat.

That meal included low-salt turkey, green beans in a balsamic/olive oil glaze and asparagus roasted with low-salt panko breadcrumbs and low-fat cheese.

But we also have other Easter suggestions, such as A no-salt Easter side dish — asparagus with balsamic tomatoes.  Continue reading “Easter no-salt, no-sugar dinner recipes abound here for you”

Mustard-crusted salmon, a quick, tasty dinner option

Salmon really has become like steak once was for me, a satisfying, relatively quick main course that I now have at least once and often twice a week. My recipe page has a variety of ways to prepare it, many involving salt-free Mrs. Dash and other brands of marinades as well.

But as I was getting ready to make dinner recently, I recalled an old favorite I hadn’t made in years, mustard-crusted salmon. Mustard is a condiment I can eat without worries since it usually does not include salt, saturated fat or sugar. I grew up in New York eating, more often than not, a spicier brown mustard, the  Gulden’s brand to be specific.

So I still look for brown mustard today and used it in this recipe from Rachel Raye instead of Dijon mustard. Another substitution I made was using a slat-free spice mixture from a local spice story instead of herbes de Provence which I did not have handy. I also served it with asparagus instead of rice.

Cooking it was easy in the oven and it came out flaky and moister than when I’ve done it on the stove top in a  frying pan.

Here are the details from Rachel’s site, she is the queen of quick meals, nice to see such a healthy one:

Ingredients
1 1/3 pounds center-cut salmon fillet
1 1/2 tablespoons extra-virgin olive oil
3 tablespoons chopped fresh dill or 1-1/2 tablespoons dried dill
1 1/2 tablespoons herbes de Provence
1/4 cup Dijon mustard

Baking it:

Preheat the oven to 375 degrees F. Rub the salmon with the olive oil. Place on a foil- or parchment-lined baking sheet. Cover with the dill and herbes de Provence. Spread the mustard over the top, using a table knife or rubber spatula to cover completely.

Bake the salmon until no longer translucent, about 15 minutes.

 

 

Cooking Light goes in for some ‘This is Us’ clickbaiting

Cooking Light often has great recipes, some of which I’ve shared on my recipe page. It’s daily e-mails try, as do many others, to come up with the most provocative subject lines imaginable to get us all to open the newsletters. Recently that included trying to piggyback on the popularity of NBC’s This is Us series.

I found the whole thing goofy enough to blog about it, so indulge me.

The Jan. 27 Cooking Light newsletter came with the subject line “Can Your Crock Pot Really Catch on Fire?” This just after the This is Us episode where a faulty pot burns down a house (if you’re a fan, as I am, you know the rest. I hate that neighbor now, don’t you?)

Clean eating crock pot chicken
Clean eating crock pot chicken is a favorite of mine. My wiring is fine.

I chuckled at the topic line not only because I saw it as Cooking Light shamelessly putting out some clickbait tied to This is Us but also because I can just imagine the poor reporter who was assigned that story having to call around to get comments for it.

She ended up talking to customer service at Crock-Pot and quoting someone who had talked about the same topic on the Today show apparently. Continue reading “Cooking Light goes in for some ‘This is Us’ clickbaiting”

New American Diabetes Association book provides hundreds of meal possibilities

Cookbooks tend to become shelf clutter because most make it difficult to plan a week’s or even a full day’s worth of meals. One of the reasons I like the new American Diabetes Association cookbook, called Complete Month of Meals Collection is because of how it’s put together — recipe cards are held in a spiral binder and stacked for each meal of the day.

So you can flip through breakfast, lunch and dinner recipes and plan your day, or week if you want, making shopping easier and cutting down on food waste in the process.

The recipe cards are easy to understand, clearly listing ingredients on the front side and nutrition info for each dish on the back.

While the recipes are formulated with diabetics in mind, I found they generally did pretty well on holding down salt content too. Continue reading “New American Diabetes Association book provides hundreds of meal possibilities”

Big Game low-salt, low-fat, low-sugar menu options

Holidays and special events like the upcoming Super Bowl LII (or the big game as most marketers’ now call it because they can’t use the term Super Bowl) often are the most difficult times to stay on your preferred eating plan, be it low-salt, low-fat and/or low-sugar. I’ve written a lot about this over the years here, trying to create alternatives you can enjoy.

My low-fat, low-salt manicotti, One of these has 128 calories, 1.8 grams of fat and 70 mgs of sodium. I eat five at a time

My first post about Super Bowl eating dates back to 2013,  shortly  after I started the blog, and it looked at items I bought, like no-salt potato chips and low-fat cookies.

But in subsequent years, I started making my own treats, like my home-made, no-salt, no-fat potato chips.

I also suggested a great entrée like swordfish steaks. That will dazzle and surprise your guests for sure.

As always though, my go-to Super Bowl entrée is whole wheat stuffed manicotti, using fat-free ricotta and fat-free mozzarella. I was just speaking with a group fo heart patients about eating when one mentioned to me how the thinking about fat being evil is being turned upside down these days.  Continue reading “Big Game low-salt, low-fat, low-sugar menu options”