Showing posts with label NUTRITION. Show all posts
Showing posts with label NUTRITION. Show all posts

Monday, March 16, 2015

The New Kids' Menu

Children want familiar favorites. Parents want culinary excellence. Satisfy both cravings with these five classic kids' meals, re-engineered for adult palates as well.
The average dinner at the average house on the average day: Dinner's ready, but the kids don't want grilled cheese after all, now that it's sitting on their plates. And Mom and Dad, well, they would have vastly preferred a real meal anyway. The kids go to bed hungry. The parents go to bed hungering for more.

There's a better way. We asked five professional chefs who are also parents how they find a culinary happy medium in their homes. The five recipes they shared puts the style in family-style cooking: They're modern, sophisticated spins on foods kids love. Plus, they're quick to prepare and made from high-quality, natural ingredients. That means more flavor and less guilt for you. So stop settling for average. Cooking for kids never tasted so good.
If Your Kids Like: Macaroni and Cheese 
Try: Mac & Cheese (2) 
By Carlito Jocson, executive chef and owner of the Yard House Restaurants chain
"Kids love chicken, bacon, and macaroni and cheese," Jocson says. "But the other great ingredients in the dish elevate it to something adults will enjoy."
What you'll need:
1 lb dried pasta (like Barilla whole-grain penne)
3 Tbsp olive oil
1 Tbsp butter
1 c sliced crimini mushrooms (optional)
1 lb pulled rotisserie chicken or sliced grilled chicken breast
8 slices cooked applewood bacon, cut into 1/2 -inch pieces
1 c half-and-half
1 c 2 percent milk
2 c grated cheddar cheese
1/2 c grated Parmesan
1 c mix of half panko bread crumbs and half grated Parmesan
How to make it:
1. Cook pasta in boiling salted water, drain, toss with 2 tablespoons olive oil, and set aside. Preheat oven to 375°F.
2. Heat remaining olive oil and butter in a large saute pan over medium-high heat. Add mushrooms and saute until brown. Next, add chicken and cooked bacon and saute for 2 minutes. Take pan off heat and add half-and-half and milk. Set aside.
3. Mix pasta and contents from pan in a large bowl with cheddar and Parmesan. Dump into a 14-inch casserole dish and top with bread-crumb mix.
4. Bake in oven for 30 minutes, or until top is golden brown. Serves 4.
Once you master this recipe, try out this other way to make Great Mac 'n' Cheese for the kids.
If Your Kids Like: Chicken Nuggets and Fries 
Try: Chicken McWaltucks and Zucchini Coins
By David Waltuck, chef and owner of Chanterelle in New York City
"Kids love eating crispy finger foods," Waltuck says. "This is a healthier version of a Happy Meal, without the saturated fat. My son doesn't usually like zucchini, but since these are breaded and baked, the shape and texture make them fun to eat."
What you'll need:
3 whole skinless, boneless chicken breasts (about 2 1/4 lb)
4 large eggs
1 c milk
2 Tbsp Dijon mustard
4-5 c panko (Japanese bread crumbs), or coarse dry bread crumbs
2 c all-purpose flour olive oil
How to make it: 
1. Rinse chicken under cold water, then pat dry with paper towels. Trim away any excess fat or cartilage and cut breasts against the grain into 1/2-inch strips. Preheat oven to 375°F.
2. Combine eggs, milk, and mustard in a wide bowl and whisk to blend. Spread half the bread crumbs in a shallow pan or pie plate and all the flour in another shallow pan or pie plate. Dip chicken strips into flour, then egg mixture, then bread crumbs. Arrange breaded strips on two large baking sheets. Replenish bread crumbs as needed.
3. Drizzle chicken pieces with olive oil and bake about 15 minutes, or until golden brown and cooked through. Turn strips halfway through.
4. Sprinkle with coarse (kosher) salt and ground black pepper, transfer to serving platter, and serve with your favorite healthy dipping sauces and lemon wedges. Serves 6 to 8.
Zucchini Coins
What you'll need: 
2 large zucchini
2 large eggs
1 1/2 c fine dry bread crumbs canola or other vegetable oil
How to make it:
1. Wash zucchini and dry thoroughly. Slice crosswise into rounds about 1/4 -inch thick. Preheat oven to 375°F.
2. Beat eggs in a shallow bowl. Spread bread crumbs on a plate. Dip each zucchini round first in egg, then in bread crumbs, shaking off any excess. Place each round on a baking sheet in a single layer. Drizzle with oil.
3. Cook in oven for about 10 minutes until golden brown. (This can be done with chicken simultaneously to save time.) Sprinkle zucchini with coarse (kosher) salt to taste and serve immediately with lemon wedges. Serves 6.
If Your Kids Like: Canned Chicken Noodle and Vegetable Soups 
Try: Sukiyaki Bowl
By Takashi Yagihashi, chef and owner of Takashi Restaurant in Chicago and author of Takashi's Noodles
Yagihashi cooks this popular Japanese lunch for his children to sneak a few vegetables into their diet. "The sukiyaki sauce is sweet, so kids like it," says Yagihashi, who recommends adding sliced onion, cabbage, enoki mushrooms, green onions, spinach, or nori. "Let your kids build their bowl. It's fun."
What you'll need:
1 c mirin (Can't find it? Use 1 c chicken stock or water and up the amount of sugar by 2 Tbsp)
1 c soy sauce
1 c sake
2 1/2 Tbsp sugar
1 c shirataki noodles, or rice noodles 1 14-oz beef rib-eye roast, sliced very thin, or try pork or chicken 4 lightly beaten eggs
8 c steamed rice
How to make it: 
1. To make sukiyaki sauce, stir mirin, soy sauce, sake, and sugar in a bowl until sugar dissolves.
2. Boil shirataki noodles in a small saucepan for 5 minutes. Drain noodles and set aside.
3. Place sliced vegetables of your choice (up to 5 cups) in a skillet. Add 2 cups sukiyaki sauce. Cook over high heat until it starts to boil. Arrange meat on top and then decrease heat to medium. Pour eggs on top. Cover pan and simmer for 90 seconds, or until eggs are cooked evenly. If liquid runs out, add 1 more cup sauce.
4. Place 2 cups rice in each bowl. Pour sukiyaki over rice. Garnish with noodles, more fresh vegetables, and 1 tablespoon sauce. Serves 4.

Nutrition Plan for the Lean Muscle Diet

Whatever your weight, we've got the meal plans to help you torch flab and build muscle


You've read the 8 Principles of the Lean Muscle Diet, and you've got the basics on how to build the body you want by living like you already have it. But you want some specifics. Sure, "eat more food" and "eat better food" make sense intheory. But how does that work in execution?
Let's take a closer look at some sample meal plans, based on three different body weights and weight-loss goals.
Skinny-Fat Stan
Torch flab and build muscle by following this nutrient-packed eating approach.
Current Weight
160 lb
Target Weight
160 lb
Training Status
Beginner
Training Hours/Wk
4 (3 Strength, 1 Cardio)
Intensity Of Effort
Moderate (12)
Goal
Simultaneous Fat Loss And Muscle Gain
Total Daily Calories
2,560 (160 × [4 + 12])
25% protein
640 calories (160 grams× 4)
34% fat
864 calories (96 grams× 9)
41% carbs
1,056 calories (264 grams× 4)
Your Sample Meal Plan
Breakfast
3 eggs scrambled with a handful of vegetables, 1 large banana
Lunch
4 oz chicken breast on a kaiser roll, 1 large handful of radishes
Dinner
6 oz tuna steak, 2 medium potatoes (6 to 7 oz each), sauteed swiss chard
Snacks
1 scoop protein powder mixed with 1 1/2 cups plain yogurt, 1/3 cup nuts, 1 apple.

Deskbound Dan

deskbound dan
To cut your gut for good, include more fat in your diet.
Current Weight
240 lb
Target Weight
216 lb
Training Status
Intermediate
Training Hours/Wk
2 (2 Strength, 0 Cardio)
Intensity Of Effort
Moderate (10)
Goal
Weight Loss
Total Daily Calories
2,592 (216 × [2+10])
33% protein
864 calories (216 grams × 4)
45% fat
1,170 calories (130 grams × 9)
22% carbs
558 calories (139 grams × 4)
diet food 2
Your Sample Meal Plan
Breakfast
1 scoop protein powder mixed with 2 tbsp peanut butter, 1 1/2 cups berries (+ liquid)
Lunch
6 oz baked black cod, 2 cups brown rice, 1 to 2 cups steamed green beans
Dinner
12 oz grass-fed steak, 1 small potato (3 oz), 1 to 2 cups steamed broccoli
Snacks
3/4 cup yogurt with 1 1/2 scoops protein powder, 2/3 cup nuts, 1 peach.

Here's Why One Slice of Pizza Is Never Enough

Scientists reveal the 10 most addictive foods in the world


If you’ve ever thought you were addicted to pizza, you might just be right. A new study from the University of Michigan suggests that some foods really are more addictive than others.
Researchers surveyed people about the foods they can’t put down. The most habit-forming foods typically had two things in common—a high fat content and a high glycemic load, meaning they spike your blood sugar quickly after ingestion. Foods with a high glycemic load tend to be rich in sugars and refined carbs.
These items were most addictive, in order: 
(While soda and cheese don’t have the combo of high fat and a high glycemic load, they each score high in one of the categories.) 
Meanwhile, the least addicting foods in the study were cucumbers, carrots, beans without sauce, apples, plain brown rice, broccoli, bananas, salmon, corn without butter or salt, and strawberries. 
“We found that people who indicated experiencing symptoms of food addiction reported the most problems with foods with a high glycemic load, where the refined carbs hit the system in a rapid, rewarding manner,” says lead study author Erica Schulte, a doctoral student. “It may be that people who consume food in an addictive manner find the blood sugar spike more rewarding than those who don't report addictive-like eating.”
Previous research suggests that eating sugary foods activates brain regions involved in processing reward. 
Fat then adds to the problem. Research shows that eating fats activates brain regions involved in taste and touch, perhaps because the oily and greasy foods feel good in your mouth. “It may be that the combination of the highly rewarding blood sugar spike, with the pleasurable mouthfeel of fat, creates the most ‘addictive’ potential for a food," Schulte says. 
Schulte adds that while you can find plenty of high-fat foods, such as nuts, and high-sugar foods, such as bananas, in nature, you won’t find a naturally occurring food with high levels of both sugar and fat.
“This underscores that highly processed foods like chocolate and French fries may be made to be artificially rewarding by containing high quantities of both fat and rapidly absorbed refined carbs,” she says. 
Food policies that tax highly processed food or restrict their marketing to children might help curb addictive eating, says Schulte.
In the meantime, if you think you have food addiction, therapy might be the best route . If you just occasionally overeat these foods, consider mindful eating. It will slow you down and help you avoid overdoing it, says Schulte. 
And for a complete cutting-edge exercise and nutrition guide that you can use on your computer, tablet, or phone, check out The Lose Your Spare Tire Program. It’s the easiest and most effective way to drop 20, 30, or even 50 pounds (and flatten your belly forever!).

Tuesday, March 10, 2015

This Might Be the Best Bacon You'll Ever Taste


Are you ready to experience craft bacon? We taste-tested 18 gourmet varieties to find the most primo product.
But hold on—isn't bacon bad for you? Actually, no: Two strips of cooked bacon provide 6 grams of protein for 89 calories. A 2010 Harvard review found that saturated fat (like bacon fat) doesn't contribute to heart disease. And despite reports to the contrary, it's unlikely that Bacon Can Hurt Your Sperm. So go ahead, pig out a little.
WINNER

The Baron of Bacon
VANDE ROSE FARMS ARTISAN APPLEWOOD-SMOKED BACON
$65 FOR 60 OZ, FOODORO.COM
The pork is from Duroc pigs, prized for their tender meat. Our tasters praised the "nutty, fruity" flavor. This stuff comes at a cost, but it's cheaper per ounce than others we tested.


RUNNER-UP RASHERS


Best Thick-Cut Bacon
BEELER'S HICKORY SMOKED
$14 FOR 16 OZ, BACONFREAK.COM
Our testers raved about Beeler's "buttery" bacon, which has a subtle vanilla flavor. Try a strip cooked, chopped, and sprinkled on homemade pancakes with maple syrup. 

Best Peppered Bacon
LOBEL'S
$13 FOR 16 OZ, LOBELS.COM
The folks at Lobel's cure this bacon with dark maple syrup, then roll it in cracked peppercorns. They also smoke it twice, intensifying the flavors. Tuck some into a grilled cheese. 

Best Nonpork Bacon
D'ARTAGNAN DUCK BACON
$15 FOR 8 OZ, DARTAGNAN.COM
Turkey bacon has nothing on this duck breast variety, which delivers a nice "chew" and all the smoky, salty goodness of traditional pork strips. Use it to reinvent your next BLT.


COOK CRISP-TENDER STRIPS
Skip your skillet and opt for your oven instead, says Nate Anda, chef at Red Apron Butchery in Washington, D.C. You'll ease up on cleanup and ensure that each strip of bacon comes out evenly cooked.
Step 1 / Preheat your oven to 325F. On a rimmed baking sheet, arrange the strips in one snug, even layer. The close quarters will help render the fat, resulting in crispier bacon.
Step 2 / Slide the sheet into the oven and bake until crisped, 10 to 15 minutes. The bacon will keep cooking in the hot grease, so carefully transfer the strips to a paper-towel-lined plate.
You're not done reading about bacon yet, are you? Of course not. You have questions, so many question. Like for instance, Is Bacon Really Good on Everything? To find out, we spent three straight days adding bacon to every meal. After that, be sure to check out The 7 Ways To Enjoy Bacon, with bacon-based recipe ideas on everything from salad to chili to dessert.

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