Busy Monday – week of March 31

March 31, 2013 by

Happy Easter!  It is raining here today.  My mother was full of folk wisdom and always said that whatever the weather is on Easter Sunday predicts the next three weekends.  I guess am glad it is not snow!

Tomorrow starts another month – already!   I posted about cleaning your refrigerator using a great time management method.  It only takes three days!  :-)   You’ll have to check it out on Day 3, Day 2 or Day 1  to see how that saves you time! And these delicious recipes: 

Potato Nests 5 Sugar and Spice Muffins A Pinch of Joy: Strawberry Pina Colada Dessert A Pinch of Joy: Easter Breakfast Casserole

Featured from last week:

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Links: Easter Wreath from an Egg Plate by The Thriftiness Miss; Baked Carrot Cake Donuts by i heart eating; Kid’s Creative Center by Love Grows Wild; Zucchini Lasagna by My Turn for us;   Easter Egg Gift Cards by There Was a Crooked House; 

party time!

If you also host a link party, please feel free to add it to My Party Room.   If you are looking for new linky parties to share or find inspiration,  check out  the great parties that have been linked.

apinchofjoy.com

I am so glad that you take the time  to share your talent and great ideas on Busy Monday each week!

  • Add a Busy Monday button somewhere on your blog or a text link in your post (required for a feature).   These links help us both .
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  • Link directly to your post –  anything family friendly YOU created yourself.  Please no link parties or sales pages (including Etsy) or repeats of posts you have linked here before.
  • GROW YOUR OWN BLOG!  Visit other Busy Monday links and leave some goodness in the comment box.   Follow  on facebook, pinterest or other media and let the blogger know that you did.  And if you were the recipient of all that sweetness — please return it and pass it on!    You’ll find the friendliest people party here.

 Posts will show in random order from now on so don’t be alarmed if you link and your posts isn’t at the bottom where they have been.  This also means that we can’t use the page format that we’ve gotten accustomed to as they don’t offer randomization.   So I’m going to ask you to click the  “more” below to find the links!   Thanks for your understanding! [Read more...]

Filed Under: Nutrition, Party Time

Grilled Ham and Cheese Sandwich with apple

May 9, 2012 by

Grilled ham and cheese sandwich with apple

Several women from the neighborhood occasionally get together  to try new places to eat,  maybe shop a little and, always, talk a lot.   One restaurant had this sandwich on the menu – but no idea which one,  when or where.  I know I was intrigued by the combination and ordered it and have been making it at home ever since!

Sourdough bread is a good bread for those who are diabetic. Studies have shown that  it does not raise blood glucose in the way that other breads will.  Scientists believe that the fermentation process used to make the bread rise produces lactic acid and reduces availability of simple carbohydrates, keeping blood sugars stable. The scale measuring the  rate at which a food makes blood sugar rise is called the glycemic index.  Anything that is rated 55 or less is considered to have a low glycemic index.  Sourdough rates 54.  The glycemic index is used alone for weight loss or blood sugar control or in combination with carb counting.  At our house, we rely mostly on carb counting and use basic knowledge of the glycemic index to make an informed choice that allows for foods that might not be eaten otherwise.  Choosing bread is one of those situations.   Pick an artisan sourdough as that is more likely to use sourdough starter and the fermentation process.

So —- good bread, a nice yellow cheese and a slice of thick ham (or several slices deli cut).  The quantity of the filling depends on the size of the bread.  For the one shown in the picture, one and a half slices of boneless ham and 2 slices cheese were needed to fill the large slices of bread.   Sliced in half, the finished sandwich makes a filling lunch for one.   I go for the sweeter, firm textured apples, like Gala and use just one for 3-4 servings. If you slice it too thickly, the apple will not stay in place.  Thinner slices allow it to cook slightly and to be held in place by the cheese.

Serve with a light soup, salad or let it be the solo star.  It’s a hearty sandwich that will keep you going!

Print
Grilled Ham and Cheese Sandwich with apple

Grilled Ham and Cheese Sandwich with apple

Ingredients

  • 4 slices sourdough bread, sliced
  • 2-3 slices ham
  • 2-4 slices cheese such as cheddar, Colby, Colby Jack
  • 1 apple, unpeeled, sliced thin
  • Softened butter or margarine

Instructions

  1. Wash and thinly slice one apple. Set aside.
  2. Place large skillet on medium heat.
  3. Butter one slice of bread and place buttered side down in skillet. Repeat with another slice of bread.
  4. Place a slice of ham on each piece of bread. Use additional slice or part of slice to cover bread.
  5. Lay apple slices across each sandwich, on top of ham, covering it well.
  6. Top each sandwich with cheese slices so that each sandwich is fully covered.
  7. Butter the remaining two pieces of bread, placing one atop each sandwich with butter side up.
  8. Adjust heat, as needed to ensure even browning. When bottom bread is golden brown, carefully turn sandwich.
  9. Sandwich is done when the second side is golden brown and cheese is melted.
http://www.apinchofjoy.com/2012/05/grilled-ham-and-cheese-sandwich-with-apple/

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Four Bean Salad

March 14, 2012 by

 

Four Bean Salad from A Pinch of Joy

I mentioned yesterday that Wheels had surgery.  Articles   from the Cleveland Clinic and Dietetics, among others mention the importance of protein, fiber and certain vitamins and minerals that aid in the healing process.  Add a little knowledge of Dr. Fuhrman’s  superfoods — Greens, Onions, Mushrooms, Beans and Berries, Seeds — from a PBS  fundraising presentation on nutrition.  Wowsa — I just remembered a recipe that will be my super secret weapon.

Four bean salad!   It has onions, beans for fiber and protein, lots of vitamins and minerals, healthy oils for necessary fat, vinegar (shown to help control blood sugar).  It is filling. Plus it makes quite a bit and keeps well so it will work for several meals.  It’s good with almost anything.  It is almost a complete light meal by itself.  It’s a recipe from my mother in law.  And we like it — a lot!

It can also be jazzed up by adding  1/4 cup each diced green and/or red or orange peppers without significantly affecting the carb, calorie or protein count.    If you use olive oil, be aware that it will become a semi-solid with refrigeration.  It looks a little weird when you take it out of the refrigerator, but will return to its normal state as it warms.  I set it out as I begin meal preparation it’s normal by the time we eat.   Just out of curiosity I figured some of the nutritional elements on this recipe.  It’s tedious, time consuming and a bit iffy without  special high priced software so I don’t do this often.

Print
Four Bean Salad

Four Bean Salad

Ingredients

  • 1 15 ounce can green beans, drained
  • 1 15 ounce can yellow wax beans, drained
  • 1 15 ounce can kidney beans,drained and rinsed
  • 1 15 ounce can black beans, drained and rinsed
  • 1/2 cup onion, minced
  • 1/2 cup olive or canola oil
  • 1/2 cup vinegar
  • 1/2 cup sugar or equivalent sugar substitute
  • 1/4 cup each of diced green peppers and/or red, yellow or orange pepper -- optional

Instructions

  1. Whisk together oil, vinegar and sugar.
  2. Add minced onion.
  3. Drain beans and place in large bowl.
  4. If using peppers, add to beans.
  5. Pour dressing over beans and toss lightly.
  6. Cover tightly and refrigerate until serving at least two hours. Flavor develops best after one day.
  7. 8 servings one cup each
  8. 150 calories, 7 carbs, 3 grams fiber and 3 grams protein.
http://www.apinchofjoy.com/2012/03/four-bean-salad/

 

 

 

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Meals that mend: eating to heal

March 13, 2012 by

Meals that mend, eating to heal

Had a burp in the bubble of serenity (such as it is!) here at Chez Charlene. Wheels had surgery yesterday (at home now and doing fine – thank you!) but has to be off his feet for several days followed by reduced activity for a couple of weeks.   Good health is controlled by diet and exercise, so it takes a little planning to keep that balance during a down time.  Even the healthiest of us can’t avoid strains, sprains, or some periods of forced inactivity for other reasons. It is possible to adjust your way of eating to maintain health during those times – and even to aid quick recovery!

Off to the grocery to do some thinking and planning on the move. Problem: Control the number of carbs and calories per meal to avoid weight gain and unstable blood sugar and still provide enough food and nutrients to heal, feel well and stave off hunger!    Solution:   Spread things out with five or six small meals instead of three larger ones.   Increase protein, as studies have shown protein to be  essential for healing.  Protein can also speed the healing process!  Up the amount of fiber and drink plenty of water to prevent that sluggish feeling from inactivity,as the nurse reminded me. Once I had those three guides in mind, the rest was much easier. Here’s what I put in my grocery cart*:

  • Several packages of microwavable fish fillets – each 2 carbs, 15 grams of protein.   Two fillets for lunch with a salad
  • Eggs – 4-6 grams of protein.   Scramble or poach for a meal, hardboil for sandwich, add to salad, by itself
  • Yogurt- low carb – 4-8 grams carb and 8 grams of protein.  Anytime stand alone or addition to meal
  • Sugar free jello    Free food anytime – minimal nutrition but adds to liquid intake.
  • Peanut butter – Good source protein 8 grams in 2 tablespoons, 7 grams carbs.    It was on sale for $2 – a steal since the drought in Georgia raised the price of peanuts!  Veggie accompaniment, spread for sliced apples, cracker spread
  • Cottage Cheese – 4 grams carb and 12 grams protein.  Meal accompaniment or snack, with salad
  • Cheddar Cheese – ¾ oz pieces – 0 carb and 5 g protein. With fruit, on sandwich, with meal, snack
  • Thin pork chops –counter top grill ready – 16 grams protein.  I already have a big ham, ground beef, roast beef and chicken in the freezer at home.   For sandwich, alone or on top of salad
  • Slim Buns, wholegrain – 4 grams protein, 20 carbs.    I’m a latecomer to this bandwagon, but each brand we’ve tried have proven to be tastier than low carb bread, and 10 – 15 carbs lower than using two slices of bread for a sandwich. Actually we don’t eat a lot of sandwiches, but convenience, ease in eating and whole grain won out this time.
  • Fresh vegetables – great source of fiber, and many vitamins and minerals essential to the healing process.   Includes Wheels’ favorite of the month — Brussels sprouts and asparagus  (I’m trying to keep my opinion on those two to myself — bleccchhhhhh –oops, failed!)  Carrots, cherry tomatoes, salad greens, celery, peppers – with meal and for unlimited snacks.
  • Fresh fruit – generally 15 carbs per standard serving, fiber, vitamins and minerals. Apples, clementines (small size portion control!), strawberries and cantaloupe.  With meals or alone as snack – serve with a protein such as peanut butter or cheese
  • Weight Watchers Strawberry Smoothie and Dark Chocolate Raspberry Bar    One bar is 12 grams carb and 3 grams of protein. (Their “serving” is two bars)  While the carb count for a single bar is too high to ignore, it is reasonable for the feeling of indulgence!
  • A big bunch of miniature roses — for a pinch of joy every time we see them!

These foods aren’t unusual in our routine, but I will pay closer attention to making sure they are worked in regularly with the balance weighted toward keeping a higher protein level and a lower carb level than normal. Wheels should be well fed and on his feet soon! Hope this will save YOU some time if you are ever in this situation!

*Now . . . do you call it a grocery buggy or a cart? Or something else??

 

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Five meals 300 (or less) calories

February 23, 2012 by

Five meals for 300 calories or less Sometimes coming up with a healthy meal is the last thing you want to spend any time thinking about.  Here are five basic meal plans with approximate number of calories for one serving to kick start the process with room to add more calories, such as fruit or whole grains.  Reminder: the number of calories for each individual to maintain or lose weight will depend on gender, age, activity level.  The average woman needs between 1600 and 2000 calories a day.

Salad Plate  -  200 calories

Plate (about 2 cups, loosely packed) of  mixed lettuces, spring greens, iceberg, romaine with chopped vegetables (carrots, cucumbers, celery, etc. –   15 -25 calories , sliced hard boiled egg (40 calories) cheese (45 calories), diced apple   (45 calories) and nuts (45 calories).  If using dressing check serving size, calorie and carb count on label

 

Chicken dinners – 300 calories

Grilled chicken breast – 240 calories – 0 carbs

Sesame Green Beans, 1 cup – 40 calories

Side salad, 1 cup of greens – no dressing – 8 calories

 

Pork Chops – 300 calories

Wicked Good and Easy Pork Chops – 200 calories

Green Beans, steamed, 1/2 cup – 17 calories

Fried apples, 1/2 cup – 74 calories – 15 carbs

Spinach Salad with lemon garlic dressing -  12 calories

 

Fish  – 300 calories

Baked tilapia fillet – 100 Calories

Sunny Broccoli Salad , 1/2 cup – 100 calories

Corn, 1/2 cup –  70 calories

OR baked potato slices, 1/2 cup – 80 calories

 

Beef – 300 calories

Roast beef, 3 oz -   150 calories

Diced Potato/Carrot, 1/2 cup – no gravy   50 calories

Spring Green Salad with apples, 2 cups loosely packed– 100 calories

 

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Have a joyful day!

 

 

 

 

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Sweet News about Dark Chocolate

February 14, 2012 by

Vintage advertisement for cocoa and chocolate

Several years ago, for Valentine’s Day Wheels gave me two bags of Dove Dark chocolate and a magazine article about the health benefits of dark chocolate.  He’s a keeper!  Gave me chocolate and a reason for eating it!  If you need a reason to eat your Valentine chocolate, you’ve come to the right place!

Surprisingly, chocolate is much better for health than Americans recently believed.  In fact, the earliest use for chocolate was medicinal. Chocolate is plant based, as are the fruits and vegetables recommended for good health.    Used by the Aztecs to keep public officials healthy and give their warriors strength and endurance, the beans of the cacao tree were made into a frothy bitter brew.  The Spanish explorer Cortes took cacao beans back to Europe where it was used medicinally and also became a popular drink. Later, it was given its scientific name, theobromo cacao, or “Food of the gods”. But then people began adding milk and sugar and chocolate’s health benefits were forgotten.  If you wrap it around quantities of caramel, nuts, marshmallow cream fillings, not only does the calorie meter go through the roof, but the real benefits of chocolate are cancelled out.   Just the  chocolate, ma’am – just the chocolate.

Many of the  processes used in processing cacao beans around the turn of the century were designed to remove the bitterness – but also removed health benefits associated with chocolate.  Dark chocolate maintains more of the original flavor and the flavenoids that make it healthy.  In general, the darker the chocolate the more health benefits.  However, several manufacturers have recently developed new processes that preserve up to 95% of the flavenoids (including the makers of Dove).   According to all chocolate. com, some of the specific health benefits of eating dark chocolate include:

  • improves cardiovascular health thanks to high amounts of  flavenols, plant based antioxidants similar to those found in green tea and blueberries
  • Anti-aging properties, also due to the antioxidants
  • Reduces moderately high blood pressure and improves blood flow
  • Helps prevent the build up of plaque in arteries from cholesterol
  • Maintains an even level blood sugar level because of its low glycemic index
  • For people at risk for diabetes, flavanols help restore more normal function between  cells and insulin to better control blood sugar.
  • Source of significant amounts of  copper, potassium and magnesium, minerals that are crucial in cardiovascular health and prevention of type 2 diabetes.
  • Improves mood

Studies  point to 1 ounce of dark chocolate daily as the optimum for health.  Dark chocolate is lower in calories than its milk  chocolate cousin, but unfortunately still is higher in calories than other plant based sources of heart healthiness.  Enjoy your daily square of chocolate – but don’t overdo!!

And the story of the case of tuna is for another Valentine’s Day!

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Illustration courtesy of the Graphics Fairy. If you haven’t met the Graphics Fairy yet, take a trip to the website where she has been  loading vintage graphic images every day since 2007.    Click on her name above to go to home page or this link will take you to the chocolate image as seen above.

If you’d like a free printable of this exquisite child advertising chocolate, “like” a Pinch of Joy on facebook and then go to the exclusive downloads link.

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6 Steps to Healthier Eating Habits

January 14, 2012 by

Good health is just a matter of taking a new approach to eating and making simple changes.

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Healthy and fun lunches for kids

October 31, 2011 by

How to give kids healthy lunches.  It’s hard to come up with ideas of what to eat besides the same boring old thing  –  and my family are not picky eaters.  Part of my problem was not taking the time to think about what foods would be great for lunch ahead of time.  It’s so much easier to operate on autopilot, rushing through the grocery store to end up with the same things in the cart every week.  Grabbing whatever came to hand in the refrigerator.  Shoving it in the bag and the kid out the door.  Would have been much better to set down once before school started and make a plan.  For Mom’s on Monday, here’s some great lunch ideas I would have missed without Pinterest. . . .

 

Make ahead lunches from Five Dinners One Hour.  She  makes up the week’s 10 lunches (two kids) at one time.  Don’t miss the link to her more detailed post on how she packs lunches.  She explains the costs of breaking down larger packages into individual servings with suggestions of material and foods to use.  Quick, easy and cost effective.

For toddler meals at home or for playdates, check out Muffin Tin Meals from Cookie Cutter Lunch.  So cute!  Portions are just right  (and just the same for everyone to end the “he got more” cries).  The meal transports easily.  Finding foods in individual cups is fun and easy for little fingers.

 

 

Bento is a Japanese term for a single portion meal, either take out or made at home, according to Wikipedia.  Bento can be very elaborately arranged, sometimes according to themes.  The food is then packed in boxes.  I am fascinated by the adaptations made by American moms.  I love the themes, the cute miniature pieces and the color.  I appreciate the variety of food served to kids for snacks and lunches – things I never considered and maybe you haven’t either.  If you are inspired to create bento after looking at the pictures, check out the tutorials, FAQs, and recipes  at another lunch

 

Stuck for ideas on what foods to purchase for lunch?  Wendolonia has a great list of foods for lunch.  Stop by and download the PDF for your refrigerator.  She also has more information on Bento.

 

And of course, this great classic for at home lunch – the octopus hotdog!  See it at Making Memories with Your Kids.  Fun to make, but I would not have thought of serving it over shells and cheese with goldfish crackers.  Memorable!

 

 

 

 

 

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Follow A Pinch of Joy with RSS, facebook, bloglovin’ or email.  Add any other great lunch ideas you have — or a link to your post with lunch ideas–in the comments.

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Carb counting 101

August 27, 2011 by

Carb counting is NOT a diet like the much publicized plans as Atkins and South Beach.   Carb counting is a lifestyle of checking and planning your food consumption to keep blood sugar levels stable or for weight loss or just healthy eating.   Carb count refers to the number of carbohydrates found in a serving of food.  Dietary carbohydrates, put simply, are the sugars and starches in food that influence blood sugar levels and/or weight.  The scientific/medical definition is more complex, but easily researched if you are interested. For the cook’s purpose – all you need to know is the carb count per serving and what the carb goal per day is.

Your doctor will help you determine your daily carb intake, depending on your activity.   You also need to use common sense. The first goal given Wheels, as a highly active person, would have increased his carb intake beyond what he had ever eaten on a daily basis.  Research, questions and providing more information produced a goal that was more in line with his needs.  In general, most people need around 45 carbs per meal depending on activity level.  I’m not going to tell what guideline is used in our house, because YOUR needs are more important here.

First step in implementing carb counting is to become familiar with the nutrition label found on the back of every food package.  This, unfortunately, is time consuming.  Spend time in the grocery aisle reading labels and you  quickly learn which items and brands are best suited for you.  (Hint: it is almost never anything labeled “fat free” or low fat.)  Keep a list.  Once the learning curve is past, your grocery shopping will take no more time than before.  Promise!

Check two things on every nutrition label 1) Carbohydrates.  This item is followed by a number.  The lower the number the better. You may hear that you can subtract fiber and/or sugars that are listed below the carb count.  I figure  it won’t make a difference in the long run so I vote for the simple solution  – use the carb count. 2) Serving size.  If you have two different products with the same carb number, compare the serving size.  If one is bigger with the same number of carbs – there’s your choice.  Pay attention to serving size when it comes time to – you know – serve.

A cup of milk or slice of bread will generally have 15 carbs, as will a small piece of fresh fruit, half cup of oatmeal, one third cup of pasta, 2 small cookies, 1 tablespoon of syrup, jam or jelly or half a dozen crackers.  The good news is that many fresh vegetables have a negligible carb count, eggs, meat and more have none.  Follow along as we chronicle and share our good eats!


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