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| Taking Nutritious and Delicious to a New Level |
Choccolocco, AL
OK so that title is totally irrelevant to this post, but I jut found it too fascinating not to share that there is a Choccolocco, Alabama. This one goes hand-in-hand with Pine Apple and Eutaw for best-named Alabama small towns.
You may be asking yourself, "So where did she pull Choccolocco from?" Well, Choccolocco sounds like chocolate which is what I am writing about today. Dark chocolate, if you will.
My family loves their dark chocolate. Like, this is what I found on our kitchen counter upon returning home recently:
Thats right-- 5 full sized bars.
We have been on a longtime journey to determine the best brand/type of dark chocolate out there for some time now. I believe it is now a standoff between Green and Black, Lindt, Dove and Chocolove.
This results in the ever-present availability of bitter chocolate in our home. Not too shabby.
Beyond our favor of dark chocolate's natural, less sugary taste, my family is drawn to its health benefits (or that's what we at least tell people). Dark chocolate contains a concentrated source of antioxidant flavanoids (also found in red wine and green tea). Consumption may decrease one's risk for heart disease and lower blood pressure. It may also help prevent certain types of cancer. Dark chocolate is high in Copper (helps with iron absorption and necessary for heart health), Iron (an oxygen carrier), Potassium (may help prevent stroke and high blood pressure), and Magnesium (aids in regulating Calcium levels and may help lower risk for high blood pressure and type II diabetes).
Choose dark chocolate that is at least 70% cocoa/cacao (flavanoids increase with the percentage). If you're feeling really bold, you could even go for Lindt's 99% cocoa dark chocolate (but be prepared for some bitterness!!). Also choose dark chocolates with their fat from cocoa butter, not milk fat or palm/coconut oil as these may raise cholesterol. And watch your portion size-- 1 ounce dark chocolate is roughly 150 calories. Though it has positive effects on the body, this is definitely a treat to enjoy in moderation.
What's your favorite type of dark chocolate?
~
TGBY.
This Girl's Best-Loved Yogurt.
Yogurt. I love the stuff. I enjoy it so much that I have tasted nearly every readily available supermarket variety. Now the only thing left to do, besides consume a mini-fridge full of cultured milk, is to compare! From the Greek to the Jamie Lee Curtis-endorsed, I rate them all by personal taste and health benefits (a little opinion and a little fact). But first, some background on this wonderfully nutritious food.
In addition to its excellent supply of calcium, phosphorous and protein, yogurt is also considered a "functional food," a product that may prevent disease risk, because of the healthy live bacteria ("probiotics") it contains. When selecting a yogurt, the healthier option is often one that is made with low- or non-fat milk as opposed to whole as this reduces the calories and saturated fat of the yogurt. The sugar content is also an important aspect to consider. Lactose, the natural sugar found in milk, is converted to lactic acid when milk is fermented to yogurt. Some products have added sugars (high fructose corn syrup, sucrose, fructose, etc.), however, to add additional sweetness. While these sugars are fine in moderation, they are not as "natural" as the sugar found in milk or fruit (if fruit is added to yogurt, it will raise the sugar content-- do not be alarmed.).
Taste: 2/5
Cherry Cobbler and Boston Cream Pie are the best flavors in my book. A little on the too sweet/artificial side, however.
Nutrition: 3/5
At only 100-110 calories per 6 oz. container, they make for a great light snack. The Very Vanilla flavor has 15g sugar (a portion of this is from added high fructose corn syrup). This yogurt offers 6g protein and is 20% of the daily value for Calcium.
Overall: 5/10
Taste: 5/5
Call me weird but I love the creamy taste of goat milk in this yogurt-- it is like no other I've had!
Call me weird but I love the creamy taste of goat milk in this yogurt-- it is like no other I've had!
Nutrition: 3/5
The 6 oz. Plain yogurt has 100 calories and provides 7g of protein. It also supplies 20% of the daily value for Calcium. Because it is made with whole milk, it is a little high in saturated fat (3g) for its size, however. It has 7g sugar with no sugars added.
Overall: 8/10
Taste: 4/5
Chobani is a classic Greek yogurt-- good but definitely better with mix-ins.
Chobani is a classic Greek yogurt-- good but definitely better with mix-ins.
Nutrition: 5/5
For the Plain variety, there are 100 cals in a 6 oz. Being a Greek yogurt, Chobani has an excellent protein content of a whopping 18g. 7g sugar, 20% DV for Calcium.
For the Plain variety, there are 100 cals in a 6 oz. Being a Greek yogurt, Chobani has an excellent protein content of a whopping 18g. 7g sugar, 20% DV for Calcium.
Overall: 9/10
Dannon Activia
Taste: 3/5
Not terrible, not great.
Nutrition: 2/5
You get less bang for your buck with this yogurt. The Vanilla flavor, in only a 4 oz. container, has 120 calories (a smaller container yet with more calories than the average product!). There is also a small amount of saturated fat (1.5 g) as well as 18g of sugar (sucrose and fructose are added). Only 4g protein and 15% DV Calcium.
Overall: 5/10
Taste: 4/5
Again, being a Greek yogurt (where the whey is strained off), Oikos is thick and creamy and yummy.
Again, being a Greek yogurt (where the whey is strained off), Oikos is thick and creamy and yummy.
Nutrition: 5/5
Only 80 cals in the Plain variety (though a slightly smaller 5.3 oz. container). It has high protein content at 15 g. 6 g sugar, 20% DV Calcium.
Only 80 cals in the Plain variety (though a slightly smaller 5.3 oz. container). It has high protein content at 15 g. 6 g sugar, 20% DV Calcium.
Overall: 9/10
Taste: 2/5
This funky strained yogurt comes in cool flavors like acai and mixed berry, orange and ginger, and pomegranate and passion fruit. I can only judge based off the plain, and it was way too thick (think peanut butter in yogurt form).
This funky strained yogurt comes in cool flavors like acai and mixed berry, orange and ginger, and pomegranate and passion fruit. I can only judge based off the plain, and it was way too thick (think peanut butter in yogurt form).
Nutrition: 5/5
The Plain has only 80 calories with 15g of protein. Only 4g sugar with no added sugars. 17% DV Calcium.
The Plain has only 80 calories with 15g of protein. Only 4g sugar with no added sugars. 17% DV Calcium.
Taste: 4/5
I enjoy the Banana flavor-- not overly sweet.
Nutrition: 4/5
Only 80 calories per 6 oz. and 5g protein. 11g sugar (fructose is added), 20% DV Calcium.
Overall: 8/10
Taste: 5/5
I LOVE the creamy texture of this yogurt and the fruit added on the bottom.
I LOVE the creamy texture of this yogurt and the fruit added on the bottom.
Nutrition: 4/5
A 6 oz. blueberry (fruit on the bottom) has 120 calories and 6 g protein. 20g sugar (keep in mind this is partially from the natural fruit added but natural sugar (sucrose) is also added), 25% DV Calcium.
A 6 oz. blueberry (fruit on the bottom) has 120 calories and 6 g protein. 20g sugar (keep in mind this is partially from the natural fruit added but natural sugar (sucrose) is also added), 25% DV Calcium.
Overall: 9/10
Taste: 3/5
Not my favorite of the Greeks, but just fine with some granola, honey, etc.
Not my favorite of the Greeks, but just fine with some granola, honey, etc.
Nutrition: 5/5
The plain (6 oz.) has 100 calories and a high 18g of protein. 7g sugars (no added), 20% DV Calcium.
The plain (6 oz.) has 100 calories and a high 18g of protein. 7g sugars (no added), 20% DV Calcium.
Overall: 8/10
There you have it. My winner for taste? A tie between Stonyfield Fat-Free and Redwood Hill Farm Goat Milk. And for nutrition? Any of the Greek, strained varieties.
Here's a recipe I've tested and love for a delicious dill dipping sauce made from Greek yogurt. It's great on veggies, meat, you name it. Enjoy! (scroll to the bottom)
Do tell...What are your favorite yogurts?
~
Shake it Like a Salt Shaker
I am not one for salty snacks. While this fortunately keeps me out of the potato chip pitfall, my extreme sweet tooth often makes up for any snacking lacking. For those chip and cracker snackers (my rhyming is now out of control) out there, here are some products that will help you take a relatively healthy approach when the salt craving takes over. A chip is a chip is a chip and should be consumed in moderation, but these products remove some of those less desirable features from the classic and add flavor and benefits!
I hate using the word "obsessed" because of its melodramatic connotation, but I am making an exception here. LOVE these chips. Some of their many perks are that they are all-natural, cholesterol free, low in sodium, and trans fat free. They also contain 3 grams of dietary fiber per serving. For those with celiac disease or gluten sensitivity, these chips are also gluten-free. The chocolate and sweet potato flavors are my favorites (the sweet ones, of course!).
These crackers are also great for those sensitive to gluten. In fact, Mary developed the line upon learning that she herself had a gluten intolerance. Her organic crackers are made from flax seeds (great omega-3 fat source), brown rice (a whole grain), sesame seeds and quinoa (a seed packed with amino acids). I have only had the Caraway and Original flavors, but both were delish for a light yet satisfying snack!
Terra chips are somewhat startling at first. Coming in hues ranging from electric blue to hot pink, they resemble a science experiment more than something you would eat. But look again! Terra chips varieties are made from a wide assortment of veggies, yet you would never know it. In fact, one serving of the "Exotic" flavor of veggie chips contains one serving of vegetables! These chips are trans fat free and all natural.
Sam's Club never lets a girl down, and these crackers of their brand are no exception. My mom discovered these and has been turning company onto them ever since. Again, these crackers are gluten free (they are made from brown rice meal and potato starch). They also contain quinoa, flax, sesame and amaranth seeds (they have a good protein content). Crunchmasters are cholesterol free, low in sodium and saturated fat, and 100% whole grain. I like to dip mine in salsa for some extra flavor.
What are some of your favorite healthy, salty snacks?
This is an interesting "all you ever cared to know about salt and then some" page from Whole Foods. Worth a read!
~
Be a health nut
My view towards this nut changed fairly recently when I learned of its incredible nutrient benefits. Brazil nuts contain high amounts of the mineral Selenium. Selenium has been found to aid in preventing breast cancer as well as prostate cancer. In fact, 1 oz. of brazil nuts can provide 10 times the Recommended Dietary Allowance for Selenium.
Other notable benefits of this nut include its high percentage of the "healthy fat," omega-6 polyunsaturated fat, that may help ward off heart disease. Like most all nuts, this also means that brazil nuts are calorically dense coming in at just under 200 calories for 1 oz. (a small handful). They are also high in saturated fat. Only a couple at most are therefore sufficient in providing their benefits.
If anyone has any brazil nut recipes, please share!
Nutrition information for brazil nuts:
http://nutritiondata.self.com/facts/nut-and-seed-products/3091/2
Other notable benefits of this nut include its high percentage of the "healthy fat," omega-6 polyunsaturated fat, that may help ward off heart disease. Like most all nuts, this also means that brazil nuts are calorically dense coming in at just under 200 calories for 1 oz. (a small handful). They are also high in saturated fat. Only a couple at most are therefore sufficient in providing their benefits.
If anyone has any brazil nut recipes, please share!
I bought mine pre-shelled
Nutrition information for brazil nuts:
http://nutritiondata.self.com/facts/nut-and-seed-products/3091/2
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