Blueberries & Seasonal Eating.

Every time blueberry season rolls around, I swear I’ll turn those yummy little berries into jams and jellies.

And blueberry cobbler.

And blueberry icecream.

But then.


I just plop myself down and I eat.  As in, I eat pounds and pounds of those little blue berries, until the very thought of eating another makes me cringe.  (Which, come to think of it, has never actually happened.)

I’m all about loading up on the seasonal fruits and veggies these days.

Which is why I’m currently loading up on blueberries and peaches and things like that.  My freezer is stocked (absolutely stocked!!!) with frozen blueberries, which should hopefully carry us through at least the fall.  And then it’s on to crispy apples, which comes right along with the colors of autumn.

Eating seasonal is fun, delicious and healthy.  Produce picked at its peak of ripeness and then eaten straight away (or frozen for later use) is a great way to make sure those nutrients “stay alive” (so to speak.)

Seasonal foods are also usually cheaper (score!)

Ever notice how expensive fresh strawberries are in the middle of December compared to now?  Go for seasonal produce (e.g., forget eating apples in May!) and save on your grocery bill.

So, as I was saying previously, I don’t think I’ll be turning these beautiful blueberries into jam any time soon.  But I most certainly do plan on making plenty of blueberry pancakes and muffins.  And you can bet your berries that I’ll be topping my morning yogurt with handfuls of ’em too!

Yup.  Seasonal eating.  It’s a wonderful thing.

QUESTION: Do you try to eat seasonal?  What seasonal item are you loving right now?

On The Shelf.

As part of the “On the Shelf” series, I’ll be featuring different products that I find at the grocery store.  Products that sound interesting (and HEALTHY)…but are they really?  And are they worth the cost?  Most importantly, how do they taste?

All product reviews will be my own thoughts.  I’m not being endorsed by any company and I will let you know ahead of time if I receive any sort of promotional item versus paying for it myself.  If you have questions on any products that YOU have seen on the grocery shelf recently, let me know and maybe I’ll feature it in the series. 

Chobani with Oats

Chobani? Love!

Oats? Love!

So how about chobani and oats together??

Chobani has been coming out with all kinds of new products lately.  I’ve been a fan of their yogurts, but Fage Yogurt has been making more of an appearance in my fridge lately.

I was pretty excited to try this new product.  I like that there’s a boost of fiber (3 grams versus <1gram in most yogurts) and I would probably choose this yogurt if it was part of my breakfast on the go.  I would also choose it if I was at a hotel and needed a quick, all-in-one kind of snack or breakfast.

That being said, I wasn’t crazy for the taste of the yogurt.  This one was a little…gritty.  The chew from the oats was FUN but I wanted the yogurt to be smoother and completely creamy.


I liked it but will stick to my 2% pineapple chobani and 2% plain Fage yogurt!

QUESTION: Have you tried this product?  Yay or Nay?

Old Country Pie.

It was a rainy afternoon, just starting to clear up.  Birds were singing.  Leaves were dancing.  And the smell of lilacs was wafting through the open kitchen window.

What a day.

What a day to bake and cook and throw some flour around the kitchen.

I used to be the girl who had a lunch everyone seemed to envy.

“Oh, what do you have today, Sarah?”

There was homemade sushi, homemade curries, and stuffed cabbage leaves.  New flavors, new trends, new ideas.

These days, it seems that I’m the one envying the other lunches, as I pull out a sandwich or salad.  Again.

Time often gets the best of me, and creating a meal from scratch hasn’t been a big part of my life.  Yes, I still cook on the weekends.  And I love getting creative with leftovers or making myself a special breakfast to celebrate any ol’ day of the week.  But more times than not, I’m relying on quick and easy and healthy convenience meals.

On this particular day, however, I got my hands dirty (so to speak,) and made the Old Country Pie from Moosewood Cookbook.  It was filled with cabbage, broccoli, mushrooms, and DILL (my new favorite herb addition to everything and anything.)

This recipe was a little time consuming from start to finish.  I’d recommend having someone chop while someone else makes the crust.  But when all is said and done, you’ll be sitting down to a delicious meal that everyone else will be envying.  Well worth the effort.  Enjoy!

Old Country Pie – adapted from the Moosewood Cookbook

Serves 4

  • 1 unbaked 9- or 10-inch pie crust (recipe below)
  • 1 Tbsp. canola oil
  • 1-1/2 cups minced onion
  • 1 tsp. caraway seeds
  • 1/2 tsp salt
  • 1/2 lb mushrooms, chopped or sliced
  • 1-1/2 cups shredded cabbage
  • 1 medium stalk broccoli, chopped
  • 1 medium carrot, thinly sliced
  • 2 tsp. dill
  • 1/2 tsp black pepper
  • 3 medium garlic cloves, minced
  • 2 Tbsp. flour
  • 1/2 cup lowfat cottage cheese
  • 2 eggs
  • 2 medium scallons, finely minced
  1. Prepare pie crust (recipe below.)  Preheat oven to 350.
  2. Heat oil in a medium-sized skillet.  Add onion, caraway and salt; saute over medium heat until the onions begin to brown (10-15 minutes.)
  3. Add mushrooms, cabbage, broccoli, carrot, and dill; saute until everything is just tender – about 8 more minutes.
  4. Stir in pepper, garlic, and flour; cook, stirring, for just a few minutes more.  Remove from heat.
  5. Beat together the cottage cheese and eggs.  Add this to the saute along with the scallions and mix well.
  6. Spread into the unbaked pie crust.  Sprinkle with paprika (optional) and bake for 40 minutes or until set.  Serve hot, warm or at room temperature.

Pie Crust

  • 6 Tbsp. butter, cut into small pieces
  • 3/4 cup all-purpose flour
  • 3/4 cup whole wheat flour
  • about 4 Tbsp. cold water (may need a little additional water)
  1. Using a pastry cutter or two knives, or a food processor, cut together the butter and flour until the mixture is uniformly blended and resembles coarse cornmeal.
  2. Add just enough liquid to hold the dough together.  Roll out the dough and form a crust in a 9 or 10-inch pie pan.

NUTRITION NOTES (per serving): 450 calories, 5g fiber, 15g protein

QUESTION: Do you cook a lot during the week?  On the weekends?

Currently Eating.

I slept like a baby last night.

All this fresh air and gardening has me plain tuckered out.  Thank goodness for HUMP day!

Thank goodness, also, for larger than life salads, which fills me up and helps me get all my veggies in.

I always layer the usual lettuce, tomato, cucumber.  But lately, I’ve also been adding…

  • avocado
  • broccoli
  • vidalia onion
  • fresh salsa
  • feta cheese
  • big ol’ scoop of hummus!!!

Eaten like so…

I’m a fan of these trader joe’s whole wheat pita breads.  They do get a bit crumbly by day 4 or so, but they honestly don’t usually last that long in this house anyways!

QUESTION: What are you eating a lot of these days?

3 Labels That Drive A Dietitian Crazy.

1. “Gluten Free.”

Gluten is a protein found in wheat, barley and rye (and most oats which have been cross contaminated with wheat.)  Unless one has celiac or a wheat allergy, in which going strictly gluten free is imperative for one’s health, foods containing gluten do not need to be completely avoided.

Some people state that they feel better since going gluten free.  That they bloat less, have more energy, etc, etc, etc.  Then, by all means, go for it!  But be warned of the placebo effect, which can can be caused by expecting to feel differently with a certain diet.  And don’t expect that going gluten free will cure all that ails you.

The simple truth is that many gluten free products contain little fiber and less nutrients than their wheat containing counterparts, which is not helpful for weight loss/maintenance.  Unless going “gluten free” is due to health implications (e.g., celiac,) enjoy your whole wheat sandwich at lunch.  Guilt free!

2. “All-Natural.”

From eggs to crackers to salad dressings.

People everywhere are looking for “all natural” products.  Have you ever wondered what this really means?  Yeah.  Me too.

There’s actually no formal definition for this term.  The USDA and the FDA allow the term to be stamped on packages as long as there is no “misleading” information and is “minimally processed.”  If the product has no “artificial ingredients” or “added color,” it will probably have an all natural stamp next to its name.

The simple truth is…this tells you nothing.

For example.  An “all natural” package of eggs does not tell you what the chickens are eating or how they were raised.  An “all natural” package of chicken breast does not tell you if the chickens were treated with hormones or injected with saline solution.  An “all natural” flavoring in your salad dressing could very likely have been made in a factory by a group of scientists.

Don’t let yourself buy into the “all natural” craze.  If you’re looking for “all natural,” know where your meat comes from and get to know what those ingredients are in your products.

3. “Fat-Free.”

This is my favoritest of my least favorite label list. 😉

Crackers, breads, cookies, you name it.  They all have this stamp of approval (FAT FREE,) as if to lure you in as being “healthy.”

The simple truth is what we’ve known for quite some time…that there are good fats and bad fats.  If a salad dressing is made with canola or olive oil?  Good fat!  If a box of cookies has trans fat (or partially hydrogenated oils in the ingredient list)?  Bad fat!

Many products that boast being fat free are loaded with sugars and funky ingredients in order to make up for the lack of flavor.  This tends to bring the caloric level right up to the same level (or more) of its full fat friend.  Yikes!

Do yourself a favor and include a little fat in your life.  We all need a little fat in our diets for nutrient absorption and for overall health.  Not to mention flavor.

QUESTION: Do you look at labels on the outside of packages?  What lures you in to buy a product and what turns you off?

I Could Eat It By The Bowlful.

Dear Granola, I could (I can, I do) eat you by the bowlful.

Granola is just one of those foods that makes me swoon with utter delight.  Yep.  It’s right up there with lemony garlic olives, medjool dates, sourdough bread and smoked salmon (preferably not all in the same meal…although, who knows?)

Unfortunately, most of the commercial granola’s lining up the grocery isles are packed to the brim with more than just flavor.  Granola is oftentimes a very dense source of sugar, fats, and calories.

So, long story short, if you’re like me and think granola is just the next best thing since sliced english muffins, then you’ll be happy to cook up this recipe!

My brother’s girlfriend shared this recipe on her blog No Gluten, Yes Vegan.  I knew I had to try it as soon as she posted it.

The recipe is completely up my alley.  (She had me at the word “crunchy!”)

And I liked the nutrition side to this granola as well.  Very little sugar.  No added oils (just whole foods in the form of nuts, flax and peanut butter.)  High in protein and fiber.  Flavor galore.

I couldn’t wait until breakfast to test out the granola, so I poured a little into a bowl, sliced up some bananas and poured on some unsweetened almond milk.

First thought: crunch.

Second thought: subtly sweet.

Third thought: addicting.

Final thought: granola, as always, I love you.

Homemade Granola – as seen on No Gluten, Yes Vegan

Kelsey recommends serving this with fresh fruit and almond milk in the morning for breakfast.  I like her thinking and plan on doing just that!  This would also be delicious served with warm milk and mixed berries.  The options are endless!

  • 4 cups old fashioned oats
  • 1/4 cup maple syrup (original version calls for brown rice syrup but I improvised with what I had on hand!)
  • 1/4 cup unsweetened applesauce
  • 6 Tbps. unsalted peanut butter
  • 1/4 cup flax meal
  • 1 cup millet (uncooked)
  • 1 cup almonds (original version calls for slivered; I used whole, as this is what I had on hand)
  • 1/4 cup brown sugar
  • cinnamon and nutmeg to taste
  1. Preheat oven to 325.
  2. Line one very large baking sheet with parchment paper.
  3. In a large bowl combine dry ingredients.
  4. In a small bowl, combine wet ingredients.
  5. Combine wet and dry ingredients.
  6. Spread mixture over the parchment paper and place in preheated oven.
  7. Bake for 20-25 minutes, stirring once half way through.
  8. Let cool for 10-15 minutes before serving/storing.  Store in an airtight container.

Nutrition notes: Makes about 9 cups.  A 3/4 cup serving size provides 320calories, 10g protein and 7g fiber.

Weight Maintenance: The Incredible, Edible Balancing Act…


“How To Say Goodbye to Diet Monday.”

You know the drill.  You plan on eating “good” all week, but then someone rolls out the birthday cake and you tell yourself you’ll give in just this one last time (and then you’ll be “good” once again on Monday.)  This is what we, of course, know as Diet Monday.  Before you know it, the scale starts creeping up and you find yourself wondering why maintaining your weight is just so gosh darn hard!

Let me introduce you to what has worked for me.  What I fondly refer to as The Incredible, Edible Balancing Act.

First an explanation of what this roughly drawn map of my life actually means…

The middle line represents absolute, 100% balance.  The place where I am eating exactly the same amount of calories that I burn (through exercise and/or just my average, daily activities.)

The middle line is, actually, a totally unrealistic place.

No two days are ever exactly alike, after all.  Some days I eat cookies and pizza (note: the dotted line goes up.)  Some days I forgo dessert in favor of orange slices (the dotted line goes down.)  The important thing is balance.  If I eat a lot for a couple of days, I’ll make it a point to eat a little less for a day or two afterwards.  If I know a party is coming up and I’ll be enjoying some wine and appetizers, I might skip my nightly chocolate for a couple days ahead.

I mentally try to keep myself as close to the middle line as possible, but since the middle line is (in all actuality) completely unrealistic, I allow myself to veer off now and then.  As long as I have a few low days to make up for the high days, everything evens out.

How to make this work for you…

  • It’s important to never let the dotted line go so low that you find yourself entering starvation mode.  Starving = overeating.  The point is just to shave off some excess calories here and there.  Repeat after me:  Do NOT enter diet mode.
  • Don’t use this concept so that you can binge one day and under eat the next.  The underlying principle is balance, health, and happiness.
  • In figuring out which excess calories to shave off on “low” days, cut out calories that you could care less about.  For example, use 1 Tbsp. dressing on your salad instead of 2.  Have 1 medium scoop of potatoes with dinner instead of 2.  Etc, etc, etc.  Don’t let yourself feel deprived!
  • Don’t focus on the logistics of this principle.  Just understanding the idea behind it and then implementing those ideas will go far in helping you maintain your weight.

QUESTION: What are some tips that have worked for you in maintaining your weight?

Simply Breakfast.

After a week long running hiatus, I decided to lace up my sneaks and hit the road for a little 4-mile run yesterday.  It was going against “plan”, but it just felt right.

(In other words, when New England hits 50 degrees in mid-January, you just gotta ‘run’ with it!)

I guess my metabolism got used to not doing anything over this past week, because this morning I woke up hungry!!!  Thank goodness for breakfast.

I went through a spurt when I had breakfast cookies every.single.morning.  Now I have them less often but I still like to make them a regular entry into my breakfast routine.

A cold morning meal served with a side of ice cold, unsweetened vanilla almond milk.

(Subconsciously I’m pretending it’s summer.  A girl can dream. 😉 )

With a full belly and happy taste buds, I’m now I’m ready for my day to begin.

Happy Sunday!

Pumpkin Pie Breakfast Cookie

  • 1/2 cup old fashioned oatmeal
  • 1/2 cup canned pumpkin (100% pumpkin)
  • dash of cinnamon, nutmeg and cloves
  • 1 Tbsp. salted almond butter
  • 1-2 tsp crushed flax seed
  • 3/4 very ripe banana, mashed well
  • 1 tsp molasses (optional)
  1. In a medium bowl, combine all of above ingredients.  Smash well to incorporate all ingredients. If mixture looks too soft, add more flax.  If it’s too dry, add a splash of milk.
  2. Spread evenly on a small plate with a fork.  Flatten and spread out evenly.  Pop in fridge overnight.
  3. Take out of fridge the next morning and top with a few more slices of banana.  Enjoy with a glass of your favorite milk!

QUESTION: What are you enjoying for breakfast this morning?

Oatmeal for Dinner.

Because you’re an adult and you can get away with stuff like this.

Because it means supper will be ready in 5 minutes.

Because it’s loaded with fiber and other good-for-you nutrients (milk = calcium/protein, banana = potassium, peanut butter = healthy fats, etc, etc, etc.)

Because it fills you up and curbs your sweet tooth, all in one meal.

Because aside from beans and rice, it’s one of the cheapest meals to make.

Because it’s yummy.

Oatmeal for dinner.  Yes, please.

Dark Chocolate Peanut Butter Cup Oats

  • 1 cup soy milk
  • 1/4 cup water
  • pinch or two of salt
  • dash of cinnamon (optional)
  • 1/2 cup old fashioned oatmeal
  • 1/2 very ripe banana, thinly sliced
  • 2 Tbsp. Hershey’s Unsweetened Cocoa
  • 1-2 tsp sugar (optional; chocolate flavor will be very dark and bitter unless sugar is added to taste!)
  • toppings as desired (such as coconut, granola, slivered almonds, etc.)
  1. In a small saucepan, combine soy milk, water, salt and cinnamon.  Bring to a boil over high heat, stirring occasionally to prevent scorching.
  2. Once milk is boiling, add oatmeal, banana, cocoa and sugar if using.  Stir well, cover, reduce heat to medium low.  Cook for 5 minutes or to desired consistency, stirring after every minute or so.
  3. Add desired toppings and enjoy!

5 Things To Stop Throwing Out.

1. Egg Yolks.

According to the Harvard School of Public Health, up to one egg yolk per day has shown no increased effects on heart disease (or 2 egg yolks, 3 days a week.)  And egg yolks are rich in choline, which promotes those “happy hormones” such as serotonin.  They’re also rich in lutein and zeaxanthin, two important nutrients that promote eye health.

Common sense says not to go hog wild on eating egg yolks but certainly don’t toss them either!

2. Vegetable Scraps.

If you find yourself frequently tossing veggie scraps like carrot peels or celery heads into the trash, toss them in the freezer instead!  Simply fill up a large zip-lock bag with the scraps and when the bag is full, boil the scraps with just enough water to cover.  Season with salt and pepper to taste.

(You can add a can of unsalted tomato juice for extra flavor too!)

3. Vegetable Peels.

Veggie peels can add a lot of fiber to an otherwise low-fiber diet.

Roast the potatoes with the peel still on.  Purchase thin-skinned baby cucumbers and dice into your salad.  Buy organic carrots and shred (peel and all!) into your stir fry.

Fiber up!

4. Peanut Butter Jars.

Reuse these fun little jars for all sorts of things, like storing buttons, loose change, chia seeds, pet treats, rice, etc.

(Same goes for jam jars!)

5. Egg Whites.

Speaking of eggs…

Have you ever had a recipe call for egg yolk only and ended up tossing the egg white?  Instead, you could…

Throw it into your oatmeal during the last 2 minutes of cooking time for a protein boost.  Or make an egg white scramble with veggies and cheese.  Or microwave the egg white with a little salt and pepper, and then eat it on the side of your morning toast.

Oh the possibilities.

(When covered tightly in the fridge with plastic wrap, egg whites will last up to 4 days.)