Shari Boockvar's "Nutrition Inspirations"

Great Recipe App: Martha’s Everyday Food: Fresh & Easy Recipes

2011-12-06T21:08:00.002-05:00

I enjoy Martha Stewart’s Everyday Food Magazine and also have the app for my iPhone and iPad. I find the recipes to be easy and many include the nutrition information.

Available in iTunes or the App Store

Greek Yogurt... Frozen!

2011-12-06T21:06:00.002-05:00

What a refreshing treat: Oikos Organic Nonfat Greek Frozen Yogurt. Enjoy it alone, or try adding fresh fruit and/or low fat granola. Available at your local supermarket.

1/2 Cup = 110 Calories, 0g Fat, 22g Carbs, 20g Sugar, and 6g Protein

Healthy Chia Seed Beverage

2011-12-06T20:58:00.000-05:00

I am not a big juice fan due to its high sugar content and lack of fiber – but if you are looking for a sweet and nutritious treat, try this new beverage from Mamma Chia. I love the cranberry lemonade flavor. Each 10 fluid ounce bottle is loaded with chia seeds and provides 2,000mg of Omega -3’s and 10g Fiber. Available at Whole Foods and Wegmans Supermarkets.

1 Bottle = 110 Calories, 3g Fat, 19g Carbs, 9g Sugar, and 10g Fiber

Easy Way to De-seed Pomegranates

2011-12-06T20:14:00.001-05:00

For those of you who enjoy eating pomegranate seeds but find it too cumbersome to prepare, you must try using the 60 Second Pomegranate Deseeder. Just follow the simple directions on the side and voila, you are done! Available at Kings or online at www.SeedOut.com.

Delicious Organic Cream of Tomato Soup

2011-12-06T20:12:00.000-05:00

The weather is cooler, and many of us crave traditional cream of tomato soup with a sandwich. For a sophisticated twist, try this Cream of Organic Tomato with Basil soup from Christian Langloys. Available at Kings Supermarkets.

1 Cup = 90 Calories, 3.5g Fat, 13g Carbs, 6g Sugar, and 4g Fiber

Sugar Snap Pea Snacks

2011-12-06T20:10:00.006-05:00

I love to snack on sugar snap peas, so I was excited to find these great packs by Mann's. Each on-the-go bag has only 40 calories. Team it with a light cheese stick or wedge for a great snack. Available at your local supermarket.

1 bag = 40 Calories, 0g Fat, 7g Carbs, 3g Sugar, and 2g Fiber

Low Fat Japanese Ginger Dressing

2011-10-28T13:32:00.000-04:00

Many times it is hard at a restaurant to determine the amount of oil used in ginger dressing. Go ahead and enjoy TonTonGinger dressing and marinade at home. It tastes great and can be used on your favorite salad or as a tasty dipping sauce. Available at Kings Supermarket or Amazon.com

1 Tablespoon = 20 Calories, 1.5g Fat, 2g Carbs, and 1g Sugar

Great Healthy Family Magazine

2011-10-28T13:30:00.002-04:00

Lately, I have been enjoying reading Kiwi magazine. There are many great articles on health and nutrition, and also include organic food suggestions. Try perusing the recipes with your family and decide what to shop for and cook together for a fun and healthy meal.

www.kiwimagonline.com

Fresh Chopped Kale from Trader Joe’s

2011-10-28T13:29:00.002-04:00

While writing about produce from Trader Joe’s, I must mention this quick and convenient veggie. For those of you who find washing, cutting, and chopping kale too tedious, this package is just for you. Use in your favorite recipe or try the one that is on the back of the bag that uses olive oil and chicken broth. PS: the recipe on the bag is perfect to try if you have never tasted or prepared kale.

Fresh Mandarin Oranges from Trader Joe’s

2011-10-28T13:28:00.002-04:00

These little oranges are even smaller and cuter than clementines. They are so easy to peel and eat and kids love them. We had friends over for dinner last week and the kids ate them instead of the cupcakes for dessert (ok, well maybe they ate the cupcakes too). Pop a few in your own bag to snack on during the day or pack for your child for snack or lunch.

Versatile Tzatziki

2011-10-28T13:27:00.000-04:00

Try this yogurt-based Tzatziki from LeGrand. At just 30 calories per serving, you can use it as a dip for you favorite veggies, shrimp, salmon, or poultry. Available in the refrigerator section at many supermarkets.

Super Seasoning

2011-10-28T13:25:00.000-04:00

It has been around for years, but I hadn’t tried Bells Seasoning until now. This powdery spice mixture is made simply from rosemary, oregano, sage, ginger, marjoram, thyme and pepper. I use it to perk up my egg white salad and am looking forward to trying it in more recipes. Available at most supermarkets.

Fantastic Honey Pear Vinaigrette

2011-09-22T14:01:00.000-04:00

I will be buying more of Earth & Vine Provision's Honey Pear Vinaigrette! It is hard to believe that this delicious dressing has only 50 calories and 1gram of fat in 2 Tablespoons. You can try on top of a salad or drizzle on chicken or fish.

2 Tablespoons = 50 Calories, 1g Fat, 11g Carbohydrates, and 10g Sugar

Dark Chocolate Covered Banana Treat

2011-09-22T13:59:00.000-04:00

Speaking of cute desserts, here is another great treat to enjoy - Diana's Bananas Banana Babies in DarkChocolate. Each individually wrapped treat is 130 calories and made with a real banana.

1 Banana Baby = 130 Calories, 6g Fat, 18g Carbohydrates, 14g Sugar and 1g Fiber

Cute Ice Cream Cone Treat from Trader Joe’s

2011-09-22T13:56:00.000-04:00

At 70 calories a piece you can afford to try Trader Joe’s mini “Hold the Cone!” ice cream cones. They come in chocolate and vanilla varieties and are the perfect size when you want something sweet but don’t want to over-indulge!

1 Cone = 70 Calories, 3g Fat, 9g Carbohydrates, and 5g Sugar

Homemade Dressing 1-2-3

2011-09-22T13:39:00.003-04:00

Need a quick and easy salad dressing with only 5grams of fat per Tablespoon? Try this: Combine 1 teaspoon each of olive oil, Dijon mustard and red wine vinegar – whisk with a fork and drizzle on top of a salad or veggies. Double the recipe for 2 people.

Creamy Organic Butternut Squash Soup

2011-09-22T13:39:00.000-04:00

My mom introduced me to this yummy organic butternut squash soup from Pacific NaturalFoods. All you need to do is heat and enjoy this soup as a snack or accompaniment to any meal.

1 Cup = 90 Calories, 2g fat, 17g Carbohydrates, 4g Sugar, and 3g Fiber

Delicious Low Fat Breaded Eggplant

2011-09-22T13:37:00.000-04:00

It's hard to believe that a serving of this Italian style breaded eggplant cutlets are only 2 grams of fat! I have been making them as a quick and easy vegetarian dinner option “Parmesan” style with tomato sauce and organic mozzarella cheese. All you need to do is bake and enjoy!

1 Serving = 100 Calories, 2g Fat, 18g Carbohydrates, 2g Sugar, and 3g Fiber

Tasty Enchilada from Amy’s Kitchen

2011-07-24T15:29:00.003-04:00

I just tried Amy’s Kitchen Light and Lean Black Bean and Cheese Enchilada and found it to be a quick and easy meal that was satisfying as well as filling. Available at Kings Supermarkets.

1 Entrée = 240 Calories, 4.5g Fat, 44g Carbs, 5g Sugar, and 4g Fiber

Frozen Meals for Kids

2011-07-24T15:26:00.001-04:00

I recently discovered Kidfresh frozen meals. I was happy to read that the ingredient list contained more wholesome items than some of the other options out there. Not only are they great for kids, my husband and I recently enjoyed them for lunch. Pair with a side of veggies or a salad for a complete meal. Available at Kings Supermarkets.

Environmental Working Group's 2011 Shopper's Guide to Pesticides in Produce

2011-07-24T15:15:00.002-04:00

Check out the latest lists from the EWG. You can view the newest "Dirty Dozen" and "Clean 15" list by clicking here. These charts will show you which produce has the most and least amount of pesticides. You can also download their app from itunes.

Summer Salad Omelet

2011-07-24T15:12:00.001-04:00

This is a great summer breakfast and all you need is: 1/2 ear of fresh corn kernels, 1 small chopped tomato, a handful of arugula, and 3-4 egg whites. Mix it all together and make as an omelet OR scramble the egg whites and put on top of the veggie mix. Top with 1 tablespoon parmesan cheese, if desired.

Interesting Sugar Grinder from Trader Joe's

2011-07-24T15:10:00.004-04:00

If you are looking for an interesting "Adult" version of sprinkles for adults, you must try Trader Joe's Sugar, Chocolate & Coffee Bean Grinder. Each 1/4 teaspoon has a minimal amount of calories and fat. A little bit goes a long way in terms of flavor. Grind some on top of fruit, yogurt, or whole wheat toast for a delicious treat.

Unique Condiment

2011-07-24T12:28:00.005-04:00

Unique Condiment

I had read about Taste #5 Umami Paste in a magazine and ordered some online to try for myself. I was happily surprised by its savory flavor combination of tomato, garlic, anchovy, olives, porcini mushrooms, and parmesan (and other ingredients). At only 25 calories and 1.5g fat per tablespoon, I have been using it as a delicious spread on sandwiches. You can also add to pastas, soups, sauces or use on meats or vegetables. If you are watching your sodium intake, use sparingly. Available at Williams Sonoma or at many online retailers such as amazon.com

1 Tablespoon = 25 Calories, 1.5g Fat, 0g Carbs, 320mg Sodium, and 1g Sugar

Organic Feta Cheese

2011-06-08T11:16:00.002-04:00

I recently discovered Feta Cheese Crumbles from Organic Creamery. At only 70 calories and 4 grams of fat per ounce, I find them tasty and versatile. This morning I added them to my egg white omelet and used them to perk up my salad last week. Available at your local grocer.

1 Ounce = 70 Calories, 4g Fat, 2g Carbs, and 1g Sugar

Recipe Collection Idea

2011-06-08T11:11:00.002-04:00

I have dozens of cookbooks that have recipes that I used to forget about. I have begun the process of re-reading, flagging, and labeling them with small post-it notes. Now any time I am looking for a recipe, I just need to scan the top of my cookbook!

Vegan Bento Box from Trader Joe’s

2011-06-02T09:20:00.003-04:00

Whether or not you are trying to eat more vegetarian meals, I highly recommend the Bento Box from Trader Joe’s. I had so much fun trying the 9 different foods and flavors that are included. Each is 2 servings, but you can eat the entire box for a satisfying meal.

1 Box = 380 Calories, 8g Fat, 66g Carbs, 6g Sugar, 14g Fiber, and 10g Protein

Sustainable Wild Salmon from Target Stores

2011-06-02T09:11:00.004-04:00

Target has eliminated all farm raised salmon from its stores. They now sell bags of individually wrapped and frozen wild Alaskan keta salmon which have 700mg omega-3 and 23g protein per serving. You can defrost and use for your family or make just one for yourself. I enjoy mine marinated in Mr. Yoshida’s Original Gourmet Sweet Teriyaki Sauce (available at Costco stores).

1 Serving = 140 Calories, 4g Fat, 0g Carbs, and 23g Protein

Savory Side Dish

2011-06-01T16:40:00.002-04:00

The Zucchini, Tomato & Fennel Tian from Four Tines brand is a delicious side dish. You can easily turn it into a quick lunch or dinner by adding grilled chicken or fish. Keep in mind that each box is one serving so if you plan on sharing, be sure to buy more! Available at Whole Foods Stores.

1 Box = 130 Calories, 3g Fat, 19g Carbs, 6g Sugar, and g Fiber

Single Serving Edamame Snack Packs

2011-06-01T16:32:00.003-04:00

I love the ease and portion control of these mini bags from Seapoint Farms. Each box contains 6 bags that you can use at a meal or for on-the-go snacks. Available at your local supermarket.

1 Bag = 90 Calories, 2.5g Fat, 30mg Sodium, 8g Carbs, 3g Sugar, and 1g Fiber

30 Calorie Treat

2011-05-03T11:30:00.003-04:00

For years, my grandmother has been enjoying Nips Candy Parfaits. I have recently been enjoying them as my after meal sweet. They come in several varieties. I love the ones with chocolate and peanut butter centers. Available at CVS stores, many supermarkets, and www.drugstore.com.

Each piece is approximately 30 Calories, 1g fat, 6g carbs, and 4g sugar

Delicious Mustard from Trader Joe’s

2011-05-03T11:20:00.002-04:00

Trader Joe's Hot & Sweet Mustard is so tasty at only 30 calories per tablespoon. Enjoy as a dip with pretzels or spread on top of grilled chicken for lunch or dinner.

Easy Vitamin Reminder

2011-05-03T11:06:00.002-04:00

I have been keeping a daily vitamin dispenser in my bag so I remember to take my vitamins when outside of my home. Each section has room for 1 of each vitamin so all I need to do is scoop out mine for the day. You can also keep a dispenser at work, gym bag or overnight bag so they will always be handy.

Yummy New Healthy Cereal

2011-05-03T10:52:00.001-04:00

Some moms of young daughters may be familiar with new singing sensation Cody Simpson. He now has his own cereal called “Cody Crunch”. I recently tried it and found it to be a delicious combination of multigrain flakes, apples, “healthy hoops”, and chocolate covered goji berries. It makes breakfast a treat that both kids and parents will enjoy.

Available online at www.CodyCrunch.com.

3/4 Cup = 155 Calories, 2g fat, 31g Carbs, 6g Sugar, and 4g Fiber

Quick & Easy Stir Fry Idea

2011-05-03T10:44:00.005-04:00

Many of us don't want to have to buy and cut up a lot of different vegetables just to make 1 meal. Next time you are at your local supermarket salad bar, simply select the veggies you would like to roast or stir fry for dinner... no hassle, no mess! Pair with a lean protein such as grilled poultry or fish.

Fun Sushi Wraps

2011-05-03T10:41:00.001-04:00

I had so much fun with my son making interesting sushi rolls with this kit from Annie Chun’s Asian Cuisine. Each kit comes with nori wraps, a brown rice bowl, and soy sauce –- enough to make 12 large pieces. Experiment with different vegetables and protein. Great for school lunches and fun play dates! Available at Whole Foods.

1/2 Kit = 150 Calories, 0.5g Fat, 30g Carbs, 0g Sugar, 2g Fiber

Ice Cream Cone Cannolis

2011-03-30T09:38:00.000-04:00

One of my favorite dessert recipes is from Sorrento cheese. Try these Ice Cream Cone Cannolis but use fat free ricotta. When mixed with the other ingredients you will find this to be delicious without the extra fat.

Food Idea for Spring Cleaning

2011-03-30T09:33:00.002-04:00

I am sure many of you, like me, have your refrigerator, freezer and pantry stocked with kitchen food “staples”. Over the next two weeks, try along with me to use up all of your stockpiled foods before the expiration dates. It should be interesting to see your creative menu ideas while saving money and cleaning out your kitchen!

Guilt-free Shepherd’s Pie from Trader Joes

2011-03-28T22:38:00.003-04:00

This winter I have been enjoying this traditional home-style dish. With a savory combination of mashed potatoes, beef, gravy and vegetables this meal is quick and easy to heat in the microwave or your oven.

1 box = 340 calories, 6g fat, 44g carbs, 2g sugar, and 4g fiber

Yummy Portion Controlled Dessert

2011-03-28T22:37:00.000-04:00

Recently I have been stockpiling Ciao Bella’s individual serving cups of sorbet in Blood Orange flavor. At only 70 calories and 0g fat per cup, I don’t have to worry about over-indulging. As an extra treat, I sometimes add a tablespoon of chocolate sprinkles or a handful of mini marshmallows.

Available at Kings Supermarkets

1 cup = 70 calories, 0g fat, 17g carbs, and 13g sugar

Whole Foods brand 365 Soup & Stew Blend

2011-03-28T22:25:00.001-04:00

I have been using this veggie blend as a side dish and also mixed with protein for meals. If you like spinach, asparagus, mushrooms and potatoes, this is a great mix for you. Simply sprinkle with grated parmesan cheese for a nutritious treat.

1 box = approximately 80 calories, 0g fat, 12g carbs, 1g sugar, 1g fiber

McDonalds Fruit & Maple Oatmeal

2011-03-28T22:24:00.000-04:00

Some of you may have already tried this fast food treat but I hadn’t tasted it until recently. Wow, what a nice delicious surprise from McDonalds and you can order it any time of day! It is tasty and filling too and makes a convenient breakfast or lunch.

1 Oatmeal (including diced apples, cranberry raisin blend & light cream) = 290 calories, 4.5 grams fat, 57g carbs, 5g fiber, and 32g sugar

Real Simple Magazine's Recipe App for iPhone & iPad

2011-02-13T08:58:00.001-05:00

Although $4.99 is more expensive than most apps, Real Simple Magazine’s “No Time to Cook?” is well worth the cost and less expensive than most cookbooks. Not every recipe is super healthy, but you can look through, save your favorites, and voila – when you are at the market your recipe and ingredient list is ready and waiting.

PS:– A bonus for those who have both an iPad & iPhone - your favorites will transfer and you only have to pay for the app once!

Available on iTunes

Trader Joe’s Garden Vegetable Lasagna

2011-02-13T08:47:00.004-05:00

When I am in need of a quick lunch or craving a pasta dish but want to watch my portions, I have been reaching for Trader Joe’s Garden Vegetable Lasagna. Each box is a single-portion so it is easy to heat and eat. If you are looking for a heartier meal, add some chopped chicken or lean ground beef.

1 Box = 290 calories, 9g fat, 41g carbs, 7g sugar, and 5g fiber

Great Cookbook That You Can Keep In Your Car

2011-02-01T11:06:00.000-05:00

Check out this cookbook from the guys who bring you “Eat This, Not That”. Titled, “Cook This, Not That; Easy & Awesome 350-Calorie Meals” each recipe comes with a picture and nutritional information. This book is small and easy to keep in your glove compartment so it is readily available when you are in the supermarket parking lot and don’t know what to make for dinner!

Available at Amazon.com and most bookstores

Delicious Pilaf Side Dish

2011-02-01T10:58:00.001-05:00

If you are looking for a new tasty whole grain side dish that is easy to make and prepare, check out Garlic Clove Food’s Garden Pilaf. Prepare as a side dish or add chicken, shrimp, fish, and extra veggies for a complete meal.

1 serving = 140 calories, 1g fat, 29g carbs, 1g sugar, and 6g fiber

Available at Whole Foods

“Everything” Shaker

2011-02-01T10:56:00.000-05:00

If you like an “everything” bagel you MUST purchase the “everything shaker” from Bagel Chateau in Millburn. Just sprinkle a tablespoon on top of veggies, chicken or shrimp for a crunchy and tasty meal. The shaker does not come with a nutrition facts label but I would estimate it to be no more than 50 calories and 5 grams of fat per tablespoon. If you do not live near Bagel Chateau, ask your local bagel store if they would sell you some!

Bagel Chateau 321 Millburn Avenue, Millburn, NJ

Natural & Tasty Snack Bar

2011-02-01T10:54:00.000-05:00

If you are looking for a satisfying sweet afternoon treat but don’t want to worry about preservatives and additives then Clif C bar may be for you. Each flavor is only 130 calories and 4.5 grams of fat and made with simple ingredients (mostly fruits and nuts) with a hint of sea salt.

Available at REI and online at clif.com

Healthier Version of Alfredo Pasta for Kids

2010-12-20T09:05:00.003-05:00

OK, so this may not be the absolute healthiest lunch or dinner meal but it certainly beats traditional mac and cheese and Alfredo dishes. I have been preparing Annie’s D.W. Whole Wheat Pasta and Alfredo Sauce and adding chicken pieces and veggies. My son loves it and I feel better about feeding him a whole wheat pasta dish with less fat… and there is enough sauce to coat the chicken and veggies. Available at Kings and Whole Foods.

1 Serving (1 cup prepared) = 260 Calories, 4g Fat, 48g Carbs, 6g Sugar & 5g Fiber

Versatile Bean Mixture from Trader Joe’s

2010-12-20T08:54:00.001-05:00

I have been enjoying Trader Joe’s Giant White Beans in Tomato Sauce for a while now. I have used it to top grilled chicken, as an appetizer with toasted pita, and also as a side dish.

1/2 cup = 150 Calories, 5g Fat, 19g Carbs, 2g Sugar, & 6g Fiber

Easy Chicken and Asparagus Recipe

2010-12-20T08:40:00.002-05:00

Knowing how much I love asparagus and goat cheese, my friend sent me this recipe from Ladies Home Journal Magazine. It was so easy to make, looks elegant, and tastes delicious!

1 serving = 337 Calories, 10g Fat, 2g Carbs, & 1g Fiber

Healthy Pasta in Alfredo Sauce

2010-12-14T11:19:00.006-05:00

I recently discovered Plant Pure’s Tuscan Pesto Pasta in Alfredo Sauce. This vegetarian dish is creamy and delicious with a fraction of the fat found in traditional alfredo dishes. Simply heat and eat as a quick and healthy meal. Available at Whole Foods.

1 Serving = 380 Calories, 8g Fat, 61g Carbs, 6g Sugar, & 8g Fiber

"Experience Food” at Kings of Short Hills

2010-12-14T10:51:00.004-05:00

For those of you who live locally, you must check out the new concept at the Short Hills Kings supermarket. There are cooking demonstrations daily, iPad kiosks where you can download recipes from Epicurious, and an area called “Make It or Take It” where you can take a daily recipe and ingredients and cook it at home -or - you can purchase it already prepared and heat it at home. Make sure to pick up a copy of their daily calendar and schedule of events so you can see when guest chefs will appear.

Short Hills Kings, 778 Morris Turnpike, Short Hills, NJ 07078

Organic Fruit & Veggies at Your Front Door

2010-12-14T10:40:00.005-05:00

I was so happy with my first delivery from Suburban Organics. This online company will deliver fresh organic (and mostly local when possible) produce right to your front door. Choose from different size boxes that fit your needs. Substitutions can be made to suit your taste preferences. Choose weekly or bi-monthly deliveries.
www.SuburbanOrganics.com

Noodle-Free Lasagna

2010-11-29T08:38:00.004-05:00

Moo Moo’s Noodle-less Vegetarian Lasagna is a quick and easy snack or meal accompaniment. This frozen meal is made mostly from tofu, veggies, and parmesan & Romano cheeses. Heat and eat as a healthy snack, side dish or meal. If you want to add protein, serve with grilled chicken or shrimp. Available at Whole Foods.

1 Box = 170 Calories, 8g Fat, 12g Carbs, 7g Sugar, & 3g Fiber

Yummy New VitaTop Flavor

2010-11-29T08:36:00.001-05:00

For years I have been enjoying Vitamuffin’s Deep Chocolate flavor but more recently I discovered their new Apple Crumb VitaTop. Simply microwave or toast and top with vanilla yogurt and chopped apples for a complete meal or 1/2 cup low fat frozen yogurt for a delicious dessert. Available at Kings and ShopRite.

1 Vitatop = 100 Calories, 1g Fat, 25g Fiber, 7g Sugar, & 8g Fiber

Easy Blue Cheese & Asparagus Side Dish

2010-11-29T08:34:00.005-05:00

I have been enjoying this asparagus as a side dish and also as a healthy snack. All you need is: asparagus, canola oil, seasoned salt & reduced fat blue cheese. Wash, trim, and cut up one bunch of asparagus and place on a baking sheet. Spray with Organic Pam Canola Oil or toss with 1 teaspoon of canola oil. Sprinkle with a small amount of seasoned salt. Broil for 5 minutes, shut off oven and let sit for 3-5 minutes. Toss with 1/4 cup reduced fat blue cheese and enjoy!

Fantastic Dish From Trader Joe's

2010-11-18T08:40:00.002-05:00

I am going to start keeping Trader Joe’s Grilled Eggplant & Zucchini Mélange as a “staple” in my freezer. Made with a combination of grilled veggies and cheese, you will find this to be an excellent side dish or main dish when mixed with any lean protein such as chicken breast or shrimp. You can also use it to top a baked potato or stuff into a whole wheat pita.

1 serving (1/4 package) = 70 Calories, 2.5g Fat, 8g Carbs, and 4g Sugar

Great Book On Importance Of Exercise For Kids

2010-11-18T08:25:00.000-05:00

Check out this children’s book by Dr. Glenn Losack called “Bearly Fit”. This book combines beautiful and clever photography along with a story about a bear who learns how to get healthy through exercise and good nutrition.

Available online at http://bearlyfit.weebly.com/

Wild Blueberries - An Antioxidant Powerhouse

2010-11-18T08:18:00.001-05:00

In the past I recommended frozen grapes as a delicious and healthy snack. I recently discovered Wyman’s Frozen Wild Blueberries and found this to be a great addition to my frozen snack repertoire! Pour into a bowl and enjoy as a simple snack or add to your favorite cereal, yogurt or smoothie. Wild blueberries are loaded with antioxidants and fiber. For a real treat, go ahead and add a half teaspoon of sugar for only 7 extra calories! Warning: May make your tongue temporarily blue!

Available at Whole Foods.

1 Cup = 60 Calories, 0 Fat, 18g Carbs, 10g Sugar, and 6g Fiber

Quick and Easy Salad

2010-10-31T18:38:00.001-04:00

This guilt-free salad from Martha Stewart's Everyday Food Magazine has only 36 calories per serving and tastes delicious... and it took less than 10 minutes to prepare! Up the nutrition ante and prepare it with deep colored lettuce such as arugula, watercress, and radicchio.
1 serving = 36 calories, 0.5g fat, 6.6g carbs, & 1.7g fiber

Portion-Controlled Tasty Granola

2010-10-25T17:41:00.000-04:00

If you are like me, you have a hard time knowing how much granola is ok for a snack. Try Kar’s Goin’ Granola in single-serving packs. These are great for quick and easy snacks but can also be used to top your favorite yogurt, fruit or dessert. Available online or at Bed, Bath & Beyond.

1 Package = 150 calories, 5g fat, 24g carbs, 8g sugar, and 3g fiber.

Delicious and Easy Shrimp Recipe

2010-10-25T17:23:00.000-04:00

This recipe for Grilled Prawns with Caper Tzatziki from FoodNetwork.com is so easy to prepare and is less than 150 calories per serving. Enjoy as an appetizer or add veggies and whole grains for a complete meal.

Great Nutrition Magazine for Parents and Kids

2010-10-25T16:37:00.002-04:00

Check out Chop Chop magazine! Its great for parents and children and includes great recipes, puzzles and information on food and nutrition. Subscriptions are available at: www.chopchopmag.com

Yummy Spicy Kimchi

2010-10-25T16:25:00.005-04:00

If you enjoy spicy foods, you must try Mother In Law's Kimchi in Napa Cabbage Flavor. Made with simple ingredients, this can be used as a side dish or a simple topping for grilled chicken or as a condiment. Only 10 calories per serving. Available at Whole Foods or online at www.milkimchi.com

1 serving (1 oz.) = 10 calories, 0g fat, 2g carbs, 0g sugar and 1g fiber

Fresh Direct Arrives in New Jersey

2010-10-25T16:11:00.002-04:00

For those of you familiar with Fresh Direct in New York City, you will be happy to know that this supermarket-delivery company is now available in New Jersey. Order at your convenience and have it delivered right to your door. Many organic, natural, and pre-prepared foods are available.

www.FreshDirect.com

Raw & Gluten-Free Fruit Leather Snack

2010-10-25T16:08:00.002-04:00

Kaia Foods Vanilla Pear Fruit Leather has a unique taste on an old twist. Each piece is only 30 calories and made from all natural ingredients. Throw a package in your bag for when you crave something sweet after a meal out. Kids will enjoy them too! Other flavors include Goji Orange, Lime Ginger, and Spiced Apple. Available at Whole Foods.

1 Package = 30 calories, 0g Fat, 7.5g Carbs, 1.5g Fiber, and 4.5g Sugar

Tasty New Sherbet Flavor

2010-09-14T07:59:00.000-04:00

Trader Joe's Pomegranate Blueberry Sherbet has a new and interesting twist. Kids will love it in an ice cream cone with sprinkles and adults will enjoy topped with fruit (feel free to add sprinkles too)!
1 serving = 140 calories, 1g fat, 30g carbs, and 23g sugar

Frozen Grape Treat

2010-09-11T12:57:00.004-04:00

I must thank my friend who has been making frozen grapes for my book club for years. More recently I have been keeping a fresh stash in my freezer at all times. This treat is so easy to prepare and is healthy too! Simply clean and rinse your grapes in a colander and while still wet sprinkle Splenda or 1 teaspoon sugar on top (the sugar only adds 15 calories to an entire batch of grape clusters). Freeze and enjoy!

Clever Double Duty Pan

2010-09-11T12:51:00.000-04:00

Circulon makes cooking twice as easy with their divided skillet. Make an egg white omelet in one side and sautéed onions, peppers, and potatoes on the other. Cook shrimp or chicken on one side and veggies in the other… You get the picture!

Available online at Circulon.com and Macys.com

Cantaloupe, Blackberry and Pistachio Recipe

2010-09-11T12:44:00.000-04:00

This recipe from La Cucina Italiana Magazine is delicious, refreshing and healthy. It is easy to prepare and fancy enough to serve to guests as an appetizer or dessert.

1 serving is approximately 133 calories, 4g fat, 18g carbs, 14g sugar, and 4g fiber

Mini Water Filter Bottle to Go

2010-09-11T12:32:00.000-04:00

I love my new Bobble water bottle! It is a re-usable water bottle with a built-in filter (think: mini-brita). In addition it is BPA-free and can be refilled 300 times before you need to replace the filter!

Available at Amazon.com and these stores

Frozen Pancakes Made With Sweet Potatoes

2010-09-11T12:28:00.001-04:00

If you are looking for a great tasting whole grain pancake, one has arrived! You must try De Wafelbakker’s A+ Cinnamon Sweet Potato Pancakes made with whole grain spelt. Available at Whole Foods.

2 Pancakes = 180 calories, 4g fat, 32g carbs, 11g sugar, and 4g fiber

Nutrition Information for Chain Restaurants App

2010-07-22T12:33:00.001-04:00

If you have an iphone and you are interested in the nutrition information for many chain restaurants (the good and the bad!), download the Restaurant Nutrition app.
Available at itunes.com

New Chili from Eden Foods

2010-07-22T11:59:00.000-04:00

Keep your eyes out for Eden Organic's new chili in Great Northern & Barley flavor. I tasted this at the Fancy Food Show and enjoyed the texture and flavor. As an added bonus, these cans are BPA-free. Available in many supermarkets or online at edenfoods.com.
1 Cup = 200 calories, 1.5g fat, 38g carbs, 3g sugar, and 8g fiber

Amazing Melon Slicer

2010-07-22T11:46:00.000-04:00

You probably remember the smaller version of this tool for apple and pear slicing. This jumbo version by Profreshionals is fantastic for melons. Use for canteloupe, watermelon and honeydew for a colorful dessert at your next BBQ. Available at Bed Bath & Beyond.

Yummy Chips Made from Beans

2010-07-21T09:51:00.000-04:00

I love Beanitos chips made from beans and other natural ingredients. A great higher fiber and healthier alternative to traditional chips. Although they are not low in fat, you will eat less because of the fiber and satisfying flavor. Kids love them too! Available at Whole Foods or online.
1 serving (range) = 140-150 cals, 7-8g fat, 14-15g carbs, 0g sugar, and 4g fiber.

New Cookbook Using Local and Fresh Ingredients

2010-07-21T09:44:00.001-04:00

If you are looking for some new recipes using fresh ingredients check out Emeril Lagasse's new cookbook, "Farm to Fork". The recipes are easy to follow and prepare.
Available at most bookstores and online at Amazon.com & BarnesandNoble.com

Starbucks Artisan Snack Plate

2010-07-21T09:40:00.001-04:00

I have been enjoying Starbucks Chicken on Flatbread with Hummus Artisan Snack plate. I buy this when I need a quick snack or lunch on the run. It also comes with carrots, celery and grape tomatoes which is satisfying with its variety.
1 plate = 250 calories, 9g fat, 27g carbs, 3g sugar, and 5g fiber

Seared Scallops with Crispy Leeks

2010-06-24T09:37:00.000-04:00

Try this delicious recipe from EatingWell Magazine. It is easy to make and goes well with any vegetable or whole grain side dish.

Vegetable Spray Alternative

2010-06-24T09:26:00.002-04:00

If you are looking for an alternative to Pam or other vegetable sprays, try the Gourme' Mist. They come in different oil and vinegar varieties and do not have any propellants, alcohol or additives. Available online or at Bed Bath & Beyond.

Versatile Veggie Mix

2010-06-24T09:17:00.004-04:00

You may be familiar with Garden Lites Frozen Souffle's. Give their Zucchini Portabella veggie mix a try (this one is not a souffle'). It is great as a side dish or mix with whole grain pasta for a tasty vegetarian meal. For non vegetarians you can add chicken breast or shrimp if you like. Available at many supermarkets in the freezer section.
1 serving per box = 110 calories, 5g fat, 16g carbs, 3g sugar, & 4g fiber

Tomato, Watermelon and Mozzarella Salad

2010-06-16T09:12:00.001-04:00

This summer salad is easy to make and so good you can serve it at your next barbeque. To make 1 serving (double, triple, quadruple, etc.) mix together: 1 medium diced tomato, 1 cup diced watermelon, 1/2 ounce chopped fresh mozzarella cheese, 2 sliced basil leaves, 1 teaspoon olive oil, 1 teaspoon balsamic vinegar & sprinkle with sea salt.
1 serving is approximately: 160 calories, 29g carbs, 25g sugar, 2g fiber, 8g fat

Refreshing Cherry & Coconut Drink

2010-06-16T08:45:00.001-04:00

Try this refreshing summer drink adapted from Everyday Food Magazine. Blend 1/4 cup light coconut milk with 1/2 cup pitted fresh cherries and 1/2 cup ice. Pour into a glass and enjoy! Makes 1 serving.
Approximately: 90 calories, 4g fat, 23g carbs, 20g sugar, 3g fiber

Delicious Kale Treat

2010-06-16T08:35:00.001-04:00

You must try this new dehydrated snack by Jungle Treats. Kale Krisps in maple coconut flavor is a unique and yummy snack with only 3 ingredients (raw kale, maple syrup, unsweetened coconut). In addition, it is vegan, gluten free and kosher. Each bag contains 4 servings so just be careful to eat 1 portion. Available at Whole Foods.
1 serving (1/4 bag) = 100 calories, 5g fat, 14g carbs, 9g sugar, 2g fiber

Cracker Jack Snack

2010-06-03T09:20:00.002-04:00

Don't forget about this classic crunchy snack! I recently spotted them in my local drugstore and bought them as a great portion controlled treat.

Each single-serving box is 120 calories, 2g fat, 23g carbs, 15g sugar, and 1g fiber.

Amazing Cauliflower Frittata

2010-06-03T09:15:00.002-04:00

Check out this recipe from The Food Network for a delicious and healthy frittata for about 250 calories per serving (1/4 of the frittata) - Make sure to use egg whites instead of eggs.

Unique Salsa

2010-05-25T08:04:00.000-04:00

I recently discovered Rosa Mexicano's Pomegranate Black Bean Salsa. It is a bit spicy but very satisfying with baked chips, on grilled chicken or mixed into Trader Joe's Black Beluga Lentils as mentioned in the previous post!
2 Tablespoons = 20 calories, 0g fat, 4g carbs, 2g sugar and 1g fiber

Amazing Lentils

2010-05-25T07:56:00.001-04:00

If you enjoy lentils and beans, Trader Joe's Black Beluga Lentils are a must! These shiny and pearl-like lentils are loaded with fiber and protein. Just heat and eat... enjoy them in salads, soups or as part of a vegetarian meal.
4 ounces = 200 calories, 1g fat, 32g carbs, 3g sugar, 17g fiber and 16g protein

Low Mercury Fish

2010-05-25T07:38:00.002-04:00

I know many of you reading this are going to say, "Really... you like sardines"? I have a newfound appreciation for these little fish which I used to eat as a kid at my grandma's house. They are low in mercury and high in omega-3's. If you buy the skinless & boneless versions you will find it tastes similar to tuna. I really enjoy the ones packed in tomato sauce or olive oil. With lemon squeezed on top you can enjoy as the protein in your salad (you won't even need dressing) or scoop up with whole grain crackers and chopped tomato.

1 can skinless/boneless in tomato sauce = 160 calories, 6g fat, 2g carbs, 2g sugar, and 12g protein.

Spicy and Tasty Almonds

2010-05-25T07:29:00.000-04:00

A friend of mine recently introduced me to Blue Diamond's Wasabi & Soy Sauce Almonds. If you like a spicy treat you will enjoy them. But be careful, they can be addicting and the calories and fat add up fast. Stick to a half portion of 14 nuts (85 calories, 7.5g fat, 3g carbs, 1g sugar, 1.5g fiber) and enjoy with a piece of fruit.

Great Raspberry Dressing

2010-05-12T10:08:00.000-04:00

Try Drew's Raspberry Dressing & Quick Marinade for salads, dipping and for marinades. Enjoy as part of a delicious spinach salad with real raspberries, sliced almonds and grilled chicken. Available at Kings Supermarkets.
1 Tablespoon = 30 calories, 2g fat, 2g carbohydrates, 2g sugar and 0g fiber

Organic Roasted Garlic and Olive Oil Brown Rice

2010-05-12T10:01:00.000-04:00

Rice Select's Organic Texmati Whole Grain Brown Rice is tasty and versatile. Make your own paella with shrimp, chicken and veggies or simply use as a side dish. Available at Kings Supermarkets.
1 serving = 180 calories, 1g fat, 37g carbohydrates, 1g sugar, and 3g fiber.
(If you use 1 Tablespoon of oil to prepare the rice, add an additional 40 calories and 5g fat per serving)

Blueberry Breakfast Sausage

2010-05-12T09:47:00.001-04:00

Al Fresco's Wild Blueberry Breakfast Chicken Sausage is incredible! At only 70 calories and fully cooked you can enjoy this at breakfast with whole grain pancakes or egg white omelets. You may even enjoy a link or two as a snack along with fresh blueberries. Available at Kings Supermarkets.
1 link = 70 calories, 3g fat, 5g carbohydrates, 4g sugar, 0g fiber, and 6g protein

Yummy Creamy Tomato Soup

2010-04-27T10:34:00.000-04:00

Amy's Chunky Tomato Bisque is a great choice when you are craving a traditional creamy tomato soup. Eat as a snack or pair with a lower-fat grilled cheese option (use whole wheat bread, light organic cheese, and lightly fry in a pan using organic Pam or Canola oil in a Misto spray bottle). Available at Kings and Whole Foods.
1 Cup = 120 calories, 3.5g fat, 21g carbohydrates, 14g sugar, and 2g fiber

Alternative to Beef Jerky

2010-04-27T10:29:00.000-04:00

If you liked beef jerky as a kid, try this vegan alternative called Primal Strips. The teriyaki flavor is great and you won't miss the beef ones.
Available at Whole Foods and Amazon.com.
1 Package = 99 calories, 3g fat, 7g carbs, 3g sugar, and 1g fiber

Resource For Food Allergies

2010-04-27T10:25:00.000-04:00

I recently attended the Food Allergy Initiative (FAI) luncheon in New York City. The FAI is a terrific resource for parents, teachers, friends, or anyone for food allergies.
You can visit their website at www.FoodAllergyInitiative.org

Greek Yogurt for Kids

2010-04-19T08:26:00.000-04:00

If you enjoy greek yogurt, try Chobani's Champions for your kids. There are kid-friendly flavors such as: chocolate, honeynana, strawnana, and veryberry. Each cup contains 9 grams of protein which is a great addition to any breakfast or snack.
Available at Kings and ShopRite
See Chobani's website for full nutrition information on different flavors

Trader Joes Hearty Soup

2010-04-19T08:17:00.001-04:00

For a quick and tasty lunch or snack, try Trader Joe's Indian Fare Carrot, Lentil and Onion Soup. It is easy to prepare by simply microwaving for 90 seconds. Add chicken or turkey for a more complete meal.
140 calories, 4g fat, 21g carbohydrates, 0g sugar, and 2g fiber

Terrific Edamame Dip

2010-04-12T11:16:00.000-04:00

This recipe for edamame dip from Bon Appetit magazine is easy, healthy, and delicious. Your entire family will enjoy this as a dip or a spread on a sandwich or wrap.