Here are some combos I like:

For the fruit lover: Combine orange juice, grapefruit juice or lemonade with chunks of your favorite berry or fruit. If it’s a small berry (say, blueberries) use the whole berry; for strawberries, bananas or watermelon, you can do a rough chop or purée them if you want.

For more creaminess: Mix low-fat vanilla yogurt with your favorite fruit to give your popsicle a smoothie-like twist. Dairy-free folks can try soy yogurt, too.

Note: You will need special molds (usually they make about 6 to 8 freezer pops), which are available at most cookware stores. You can also use small paper cups and freeze wooden sticks in them (just be sure to anchor the sticks with a whole berry or stick them in after the mixture has partially frozen).

Some More Tips
• Freshly squeezed juices work the best — orange, blood orange (a cool color!) and grapefruit juice are some of my favorites.
• Leave 1/2 inch at the top of the mold because the liquid will expand.
• If you have trouble removing your frozen popsicle, run the mold under warm water.

More recipes to try:
• Tangerine Popsicles
• Fruity Strawberry Popsicle
• Mango Orange Chili Popsicle
• Pineapple Cucumber Popsicle
• Spiked Watermelon Pops

Hummus: Made from chickpeas, this middle eastern dip is packed with protein, carbohydrates and fiber. I was thrilled to see she keeps this on hand because it works great for between-meal snacks (just dip in some cut-up veggies) or as an easy appetizer if she has unexpected company. A simple upgrade would be to opt for an organic version. She could also save some money by making her own (try this recipe) — do it on the weekends to save time during the week.

Cottage cheese: This is a great source of protein and calcium but buyer beware, cottage cheese can be loaded with fat and sodium. Look for a low-fat and, if possible, no-salt variety. Pair with berries and granola for a hearty breakfast or satisfying snack.

Pasta Sauce: Jarred pasta sauces are convenient for the work week. To keep it as close to homemade as possible, stock up on low-sodium, simple sauces with no added sweetener. The fewer the ingredients, the better and avoid anything that has tons of extra, added flavors (Karen had a meat-flavored version). Stick to the basics: tomatoes, olive oil, garlic and herbs. You can also make your own — do up a large batch (just start from crushed or diced tomatoes, tomato paste or plain tomato sauce), portion it out and freeze for later. To complete the meal, add some sautéed ground turkey, chicken, lean beef or bison for your own meaty flavor.

Peanut & Almond Butter: This is a go-to in my house. Like the pasta sauce, I’d look for a low-sodium, organic version with no added sugar. And again, while it’s not as convenient, you can make your own. Just start with raw organic nuts and puree them in food processor for 2 to 3 minutes. You can add some water to achieve your desired texture and maybe a bit of agave nectar or honey for sweetness.

Yogurt: Though a great source of calcium, yogurt can also be loaded with sugar and fat. Opt for a low-fat, plain yogurt and add your own fruit or natural sweetener. Greek yogurts are my favorite, but again stick to the low-fat varieties. Avoid light yogurts that contain artificial sweeteners (they’re all over the dairy case!). Karen and her roomie could save by buying the large container and portioning it out over the week — they’ll use it up before it goes bad.

Eggs: Looks like Karen just has the standard supermarket dozen. While more expensive, I always recommend upgrading to organic, free range eggs, which are free of hormones and antibiotics and (I think) taste better.

Flour tortillas: Excellent! She should continue to keep them on hand for fast, week-night wraps, burritos and fajitas. Look for flour tortillas in whole grain varieties to get more fiber.

String Cheese: A handy snack that travels well to work or the gym. Choose a part skim version and organic, if the budget allows. Some other great fridge stockers are light Bonne Bell cheese, Laughing Cow (great for spreading) and low-fat cheese — both blocks and shredded.

Cream Cheese: Of course, low-fat versions are best, but a creative alternative to cream cheese is a low-fat farmer’s cheese. It has a texture similar to cream cheese but has more protein and less fat. Jazz it up with some herbs or lemon, and you’ll forget your run-of-the-mill cream cheese ever existed.

Fruit Cups: Lots of folks stock up on these packaged fruit snacks for their lunch boxes, but you can save some money and calories by buying the real thing. Packaged versions might have added sugar (often an artificial sweetener to keep calories low) or high-calorie syrup, whereas fresh has antioxidants, fiber and flavor galore — plus, you can create your own combos. Sure, they won’t keep for months in the fridge, but just buy what you’ll eat at a time.

Bagged Lettuce: Bagged versions are convenient, but don’t they seem to go bad fast? Plus, they’re so pricey! Upgrade to dark leafy greens for added nutrition, and buy your greens or head of lettuce in its natural form to save some cash.

Milk: There are many types of milk — cow, goat, soy, almond, hazelnut and rice to name a few. If you’re a big milk drinker, look for a low-fat or fat-free, organic/hormone-free variety. Karen keeps a vanilla-flavored soy milk but flavored soy milks often have added sugar. Opt for the plain one — or even no sugar added versions. Goat’s milk, which has a high concentration of medium-chain triglycerides, is thought to be easier to digest then cow’s milk. It’s difficult to find in low-fat versions, but it is a good source of calcium and may be a good alternative for those with aversions to cow’s milk. Here is more information on buying the best dairy.

Bread: Try to stick to whole-grain bread but don’t get duped by the label’s grand claims. Check out some of our favorites and get tips for finding the best kinds. Feeling adventurous? Try a spelt or sprouted grain bread.

Juice: Like with the fruit cups, eating a piece of fruit is best! Juices can be loaded with added sugars and artificial sweeteners and are missing their original fruit’s fiber (the processing strips it out). If you can’t live without juice, buy 100% fruit juice.

Butter: As you may know, butter is primarily saturated fat. Though okay in moderation, healthier options exist. I like Balade, which is a light butter, and also use trans fat-free margarine and a variety of oils such as olive and organic canola oil for cooking. I didn’t see cooking oils in the fridge, but did you know keeping oils chilled can help prevent rancidity? Here is more information on butter alternatives.

Katie Cavuto Boyle, MS, RD, owns HealthyBites, LLC and competed in season 5 of The Next Food Network Star.

TELL US: What is in your fridge that you’re proud of and what needs an upgrade?

Buyer Beware
It’s a fact — studies show that people who eat more fruits and veggies have a lower risk of cancer, stroke, diabetes and heart disease. Although these studies mean wholesome fruits and veggies (and the fiber found in them), food companies try to outsmart folks by bottling “juice drinks” made from some juice, added sugars, vitamins and preservatives — then they promote them as being just as good. They’re not.

You might see drinks that claim they have 2, 3, 5 or more (equivalent) servings of fruits or veggies. On top of that, they sometimes promise everything from increasing energy to boosting immunity to making you smarter. The reality is that the juice manufacturing process loses the fiber and can deplete the original benefits of the whole food — manufacturers then go back and add vitamins in again.

Studies also show that it takes longer to feel full when drinking juice (as opposed to solid foods) because the liquid calories don’t “register” in your brain as fast as food. This means it’ll take many more calories from juice to make you feel just as full as eating one fresh fruit.

With this in mind, I reviewed some popular brands and have some tips to keep in mind:

V-8 Fusion
The Claim: You’ll get a fruit, veggie and numerous antioxidants in every cup.
The Truth: Ingredients listed on the bottle are reconstituted vegetables and a fruit juice blend — needless to say, the mix is processed. The antioxidants are listed in the ingredients, which means you’re not getting these nutrients from the fruit or veggies they used. Instead, the company has to add them in. The V-8 Splash is no better and contains high fructose corn syrup.
The Better Choice: V-8 100% Vegetable Juice

Minute Maid Heart Wise
The Claim: Drinking this may help lower cholesterol.
The Truth: Studies show that plant sterols help reduce cholesterol. However, other research has linked sugar — like those found in juice — to raising triglyceride levels (triglycerides are a type of fat found in your blood that doctors use to track heart disease risks). The label’s fine print also says the plant sterols come from peanut oil and vegetable oil and there’s plenty of that available in other foods.
The Better Choice: Minute Maid Original 100% Juice

Cran-Energy by Ocean Spray
The Claim: Their mix is good for boosting energy and immunity.
The Truth: The first ingredient is “filtered water” and them some juice concentrates. Lots of colorings and flavorings are added and some B-vitamins, which you can get naturally from foods like grains, chicken, eggs or beef. A sugar substitute keeps the calories low.
The Better Choice: 100% cranberry juice, or try some energy-boosting whole foods

Juicy Juice Brain Development
The Claim: The added DHA (an omega-3 fat) will help with childhood brain development.
The Truth: It looks like the DHA comes from fish oil — tuna specifically. (Does this mean that those with fish allergies should avoid the juice?) There’s also nothing listed on the label that indicates that this drink is made from 100% juice.
The Better Choice: Juicy Juice made with 100% juice or eat some fatty fish, such as salmon or tuna, for DHA

Bottom Line:
While there are worse beverages to guzzle down than juice, there are no real substitutes for the vitamins, minerals, omega fats and fiber found in natural foods. Don’t get duped by hyped-up labels and, when you do pour a glass, opt for 100% fruit or vegetable juice or try making your own. Stick to a cup a day max for adults and 1/2 cup for kids.

Recipes to try:
• Blueberry Compote
• Grilled Peach Sundaes
• Grilled Strawberries
• Peaches with Balsamic Cherries
• Italian Ice Pops
• Lemon Icebox Bars (shown above)
• Raspberry Fool
• Plum Tart with Almond Pastry Crust
• Pear Ginger Crumble
• Made-Over Deep Dish Brownies

Strawberry Watermelon Slush
2 servings

1 cup frozen or fresh strawberries (if frozen, look for ones with no added sugar)
1 1/2 cups chopped watermelon, seeds removed
1/4 cup seltzer
1 lemon, juiced
1/2 tablespoon agave nectar or honey
4-6 mint leaves
1 cup ice

Combine all ingredients in a blender, mix and serve.

Nutrition Info:
Calories: 80
Total Fat: 0 grams
Saturated fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 0 milligrams
Total Carbohydrates: 20 grams
Total Fiber: 2 grams
Sugars: 15 grams
Protein: 1 gram

Get the recipe »

1) Whole-Wheat Bread
The body’s primary source of energy is carbs. I’m not referring to jelly beans and lollipops (a.k.a. simple sugars). If you load up on them, you’ll end up hitting the wall within 20 minutes. Whole grains burn off slower, giving you longer-lasting vigor. They also contain loads of B-vitamins, which work together to boost energy and your metabolism.

Other whole-grain sources: Whole-grain cereal (like raisin bran or shredded wheat), brown rice and oatmeal. Kashi makes great whole grain hot and cold cereals that we love.

2) Strawberries
Need an immediate burst of energy? Have a handful of strawberries. They’re coming into season now at your farmers’ market or produce grocer — this means they’re sweet and juicy. Strawberries also contain fiber, which helps your body more slowly absorb the carbohydrates you eat. Fresh fruits make a great mid-afternoon snack, especially for that 3pm slump.

Other energy-boosting fruit: cherries, apricots …. just about any fresh fruit will give you a lift.

3) Broccoli
Believe it or not, one cooked cup of broccoli actually contains as much vitamin C as an orange. Why is that vitamin important? Well, an Arizona State University study found that 1 in 3 women were not getting enough in their diets. After upping their intake to 500 milligrams a day, they reported feeling better and more energized. Forgo vitamin C supplements and just up your broccoli snacking or sides. (This applies to men, too).

Other vitamin C-packed veggies: cabbage, radishes and spinach

4) Pork
To keep energy levels constant, you need to get enough iron. Unfortunately, iron is the most common nutrient deficiency in the US (and in the whole world). This mineral helps transport oxygen to wherever your body needs it by hooking onto red blood cells. Common iron deficiency symptoms? Low energy and fatigue.

Not only does pork contain iron, it’s also a good source of the B-vitamins like thiamine and niacin, which are both involved with your metabolism. Choose lean cuts of pork, like tenderloin and pork chops — higher fat foods can weigh you down and make you sluggish.

Other lean proteins: beef tenderloin, chicken breast and shrimp

5) Water
Our bodies are two-thirds water. Water helps control body temperature and digestion and, of course, we need it to produce energy. Even slight dehydration can make you tired. Classic recommendations say 8 cups a day, but this can vary per person. Keep a glass by your side and sip away all day. And don’t count out food — eating foods with high water content (fruits and veggies especially) count towards your daily water needs.

The Most Important Thing
Don’t skip meals! Too much time between meals causes your body to start running on fumes, and you’ll be more likely to overindulge at your next meal. Eating larger portions then makes you feel tired and sluggish, too. Stick to 3 balanced meals and 2-3 small, healthy snacks daily — this way you’ll replenish your energy at a slow and steady pace.

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• ]]> http://blog.healthyeats.com/blog/2009/05/26/5-foods-to-boost-your-energy/feed/ 86 http://blog.healthyeats.com/blog/2009/05/11/meatless-monday/ http://blog.healthyeats.com/blog/2009/05/11/meatless-monday/#comments Mon, 11 May 2009 14:00:10 +0000 Toby Amidor http://blog.healthyeats.com/?p=5416
  Today, skip the meat course and amp up your veggie servings in honor of Meatless Monday. Don’t worry — this isn’t a campaign to make you go veg, but more a way to promote better foods that help prevent the big 4: heart disease, cancer, stroke and diabetes. Better still, ditching meat once a week reduces your costs at the checkout.

  What is Meatless Monday?
  This national campaign was crafted to help us put more fruits, veggies and whole grains back in our diet. In 2003, the each person in the U.S. was eating 222 pounds of meat per year — almost double the recommendations. Unfortunately, too much meat increases your saturated fat and cholesterol intake, which, in turn, increases the risk of many diseases.

  About 22% of Americans get the recommended 5 to 9 fruits and vegetable servings per day, but it’s typically starchy corn or potatoes day after day — not an assortment of brightly colored veggies. By lowering your meat intake once a week, you can also reduce your diet’s environmental impact (animal-based foods take more resources to create).

  The Guidelines
  To start, the guidelines say that less than 7% of your daily calories should come from saturated fat and 300 mg or less from cholesterol. To stick to that, you wouldn’t want red meat, pork, chicken, turkey and any high-fat dairy (whole milk or cheese) on your Monday menu. Limit eggs to 1 per day. This isn’t a no-protein initiative though; fish and seafood high in omega-3 fats — such as tuna and salmon — are encouraged since they help lower cholesterol. Low-fat dairy such as 1% or fat-free milk, low fat cheese or yogurt are also good.

  Balancing Your Proteins
  Remember, protein is found in plant foods too — you just need to know where to get it. Beans, peas, lentils and whole grains contain protein. Combining foods such as rice and beans produces the same protein quality as a piece of chicken — just without all the cholesterol and saturated fat. Like I just said above, fish is another great protein to put on your plate.

  A Month of Meatless Mondays
  Maybe you’re not ready to go whole-hog (okay, that phrase doesn’t work here) but try it for a month. Here are 4 balanced menus of all-day meatless eating:

  Week 1
  • Breakfast: A bowl of whole-grain cereal with milk, topped with fresh fruit
  • Lunch: Romaine Salad with Orange, Feta and Beans with a whole-wheat roll
  • Mid-afternoon snack: Low- or non-fat yogurt
  • Dinner: Portobello Mushroom Burgers with a side of Sweet Potatoes and Celery Root Fries
  Week 2
  • Breakfast: Blueberry Buckwheat Pancakes with 4 ounces of orange juice
  • Lunch: Good ol’ peanut butter and jelly on whole-wheat bread, followed by a glass of low-fat milk and an apple
  • Mid-afternoon snack: Fresh vegetable medley (carrots, broccoli florets, peppers) dipped in 2 tablespoons of low-fat ranch dressing
  • Dinner: Miso-Glazed Scallops with Soba Noodles with Garlic Sautéed Spinach
  Week 3
  • Breakfast: Vanilla Spice Oatmeal
  • Lunch: Peanut Tofu Wrap, followed by an orange
  • Mid-afternoon snack: Walnut and Dried Cherry Bar
  • Dinner: Salad Presto with a bowl of Vegetarian Chili
  Week 4
  • Breakfast:Herbed Egg White Omelet with 1 slice of whole-wheat bread topped with 1 teaspoon of jam
  • Lunch: Vegetarian Reuben Sandwich with 1 cup mixed berries for dessert
  • Mid-afternoon snack: A handful of almonds
  • Dinner:Honey Broiled Salmon with a side of Rice and Black Bean Pilaf and Orange-Scented Broccoli and Cauliflower
  ]]> http://blog.healthyeats.com/blog/2009/05/11/meatless-monday/feed/ 11 http://blog.healthyeats.com/blog/2009/03/24/ewg-shoppers-guide-to-pesticides/ http://blog.healthyeats.com/blog/2009/03/24/ewg-shoppers-guide-to-pesticides/#comments Tue, 24 Mar 2009 12:30:32 +0000 Kristine Brabson http://blog.healthyeats.com/?p=3810
  The Environmental Working Group (EWG), a non-profit focused on keeping our foods and environment healthier, released its “Dirty Dozen” list — a wallet guide to the top produce to get organic (if you can) and conventional fruits and veggies that aren’t overloaded with pesticides. They also share info on how they picked the list, the effects of washing and more. If you’re worried about the toxins lurking in your food, definitely check it out.

  Plus, read our own Organic Shopping: Dos & Don’ts.

  ]]> http://blog.healthyeats.com/blog/2009/03/24/ewg-shoppers-guide-to-pesticides/feed/ 0 http://blog.healthyeats.com/blog/2009/03/10/bring-on-the-dried-fruit/ http://blog.healthyeats.com/blog/2009/03/10/bring-on-the-dried-fruit/#comments Tue, 10 Mar 2009 14:00:27 +0000 Toby Amidor http://blog.healthyeats.com/?p=3121

  The end of winter is always the time when I want some new fruit! I love the apples and citrus that are available at the market, but I need a change. That’s when I turn to the dried stuff and look for ways to experiment with them in dishes.

  How Fruit Is Dried
  Fruits contain a lot of water, which is removed in the drying process. The method of drying depends on the type of fruit. For example, some raisins are dried in the sun with no chemicals added, while others are treated with sulfur dioxide.

  So What Is Sulfur Dioixide?
  Used to prevent discoloration, sulfur dioxide is a common addition when processing dried fruit. The chemical destroys vitamin B-1 (a.k.a. thiamine) and causes severe reactions in people sensitive to the chemical, specifically asthmatics. These days, sulfur-free versions are available in your local markets (and if you are still not sure, check the ingredients).

  The Nutrition Rundown
  Fruit naturally contains the sugar fructose, which becomes more condensed when it’s dried. For example, it takes three pounds of plums to make one pound of California dried plums (a fancy name for prunes). This means you can easily consume more calories when munching on dried fruit than a piece of fresh fruit. Portion control is very important with dried fruit, but varies depending on which type you’re eating. Seven apricot halves or 2 tablespoons of raisins, blueberries, cherries and cranberries equal the same calories as a fresh apple or orange.

  Fresh fruits naturally contain many water-soluble vitamins such as vitamin C and B-vitamins, which are leached out during the drying process. Dried fruit, however, are a great source of fiber and can help diversify the flavors in your food (especially during the end of the winter for us east coasters!).

  (Check out this New York Times article for more on the nutritional comparisons between dried and fresh fruit.)

  All the Varieties
  Dried figs, prunes, currants and dates are good sources of fiber and potassium (good for heart health). Certain dried fruits, including figs, apricot, raisins and dates, are also a good source of iron. Many also contain various antioxidants, especially berries. Other dried fruits available are blueberries, papaya, goji berries, star fruit, pineapple and apples. If you want it, you likely can find it!

  Many companies add sugar to their dried fruit, so make sure you check the label. You should also look to see if it was fried — this happens with many banana chips. Trader Joes sells a variety of dried fruits as does Whole Foods. Another favorite company of mine is Just Tomatoes — I love to mix the different varieties!

  Cooking with Dried Fruits
  Want to be adventurous? Dry your own fruit! Dried fruit works well as a snack — my son loves nibbling on raw almonds placed inside a pitted date. Throw together a homemade trail mix with a handful each of your favorite dried fruit and different nuts and seeds. You might add 2 tablespoons of dark chocolate chips to the mix to satisfy your chocolate craving. Try making these Walnut and Dried Cherry bars for a great on-the-go snack.

  Add some dried berries or apricots to yogurt or your morning oatmeal. Dried fruits help create a sweet flavoring to your meats and poultry such as dried apricots on pork. And don’t forget dessert! Dried fruit compote makes for a delicious finish to your dinner.

  Recipes to try:
  • Cherry Vanilla Oatmeal
  • Cranberry Muesli
  • Walnut and Dried Cherry Bars
  • Turkey Roulade with Apple Cider Gravy
  • Pork Chops with Apricot-Tomato Chutney
  • Dried Fruit Compote
  ]]> http://blog.healthyeats.com/blog/2009/03/10/bring-on-the-dried-fruit/feed/ 1