Homemade Pizza Made Healthy!

by kelsey | Apr 12, 2017 | Cooking Tips, Diabetes, Diet, Food, Weight Management, Wellness/Health

This is a recipe Amanda Berckes, SDSU Dietetic Intern created. A healthy twist on homemade pizza! You can substitute the topping for your favorites if you don’t like the below options, such as switching the sausage for Canadian bacon or switching up the veggies. This recipe can save you 50-100 calories per slice compared to a typical slice of pizza and adds a bunch of really great nutrients.  It is a favorite of her’s so enjoy!! -Kelsey

Homemade Pizza

Ingredients:

• 1 whole wheat thin 12” pizza crust
• ½ cup pizza sauce
• 2 tsp pizza seasoning blend
• ¾ cup chopped red bell pepper
• ¾ cup chopped green bell pepper
• ½ cup pieces or sliced mushroom
• ¼ cup chopped onions
• 6 oz lean turkey sausage
• 1 cup 2% shredded mozzarella cheese Directions:

• Preheat oven to 400°
• Lay crust on pizza pan and spread sauce on top
• Add seasoning and toppings
• Bake pizza for 6-10 minutes or until crust is golden brown along the edges
• Cut pizza into 6 pieces

Tips:

• Sprinkle a little corn meal on the pizza pan before putting the crust down to prevent sticking.
• If you prefer a crispier crust, bake the crust for 3-5 minutes before adding sauce and toppings.
• Sauté vegetables to soften them before adding to pizza.

-Written and created by Amanda Berckes, SDSU Dietetic Intern

Grilling Tips!

by kelsey | Apr 11, 2017 | Cooking Tips, Diabetes, Diet, Food, Weight Management, Wellness/Health

‘Tis the season for grilling!

Grilling is a fun and convenient way to cook, especially with the weather getting nicer. Cooking on the grill can also be a very healthy cooking method. Keep the following tips in mind to have a healthy and delicious grilling season.

• Go light on the sauces. Grilling and dipping sauces can be high in added sugar and/or sodium. Make your own sauce, add spices and herbs, or cut back on the amount of sauce used. Let the delicious flavor of grilling do its job.

• Choose lean protein sources. Fish and skinless poultry taste great on the grill and are typically lower in saturated fat than red meats. Meat and pork can also be good choices—just opt for leaner cuts and watch the portions. Choose “loin” or “round” cuts and meats that are 90-95% lean. The recommended portion size of meat is 3 ounces, which is about the size of a deck of cards.

• Choose a whole-grain bun instead of white for added nutrients and fiber. If you’re watching your calorie or carbohydrate intake, go with half of the bun or use a lettuce wrap.

• Cut up colorful vegetables (like bell peppers, mushrooms, zucchini, onions, squash, potatoes, carrots, etc.) and grill them on kabobs or in aluminum foil. Toss the vegetable pieces in a little bit of oil to prevent them from drying out and sticking to the grill.

• Fruits can be grilled too! Cut up fresh fruit and put them on kebabs. Choose firm fruits like apples, peaches, pineapple, pears, or cantaloupe. These fruits are less likely to fall apart or become too mushy on the grill. Bananas can even be grilled—just keep it in its peel to protect the banana’s soft texture.

• Don’t forget to clean your grill regularly. Failing to do so can cause food to stick to the grades, uneven cooking temperatures, and shortened longevity of the grill.

Written by Amanda Berckes, SDSU Dietetic Intern

Celebrate National Nutrition Month!

by kelsey | Mar 16, 2017 | Cooking Tips, Diabetes, Diet, Food, Weight Management, Wellness/Health

March is National Nutrition Month! National Nutrition month is an annual event that reinforces the importance of developing healthy and balanced eating and activity habits.

Fruits and vegetables are a great way to promote health and wellness while preventing disease. You all know this, but the doing it part, ie-eating 5 servings/day is typically missed and the majority are falling short in this area. To celebrate national nutrition month, I have included 20 ways to add fruits and veggies to your diet. This is something we all have to work at, including myself, so pick a few of these suggestions and give them a try! Strive to get 5/day along with a balanced intake of lean meats, whole grains, low fat dairy, and healthy fats. Balance, portion control, and moderation are keys to a healthy and successful diet!

1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.
2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.
5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
6. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.*
7. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.
8. Place colorful fruit where everyone can easily grab something for a snack-on-the-run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.
9. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.
10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
11. “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.
12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.
13. Top a baked potato with beans and salsa or broccoli and low-fat cheese.
14. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.
15. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
16. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.

17. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.
18. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with low-fat dressing.*
19. Fruit on the grill: Make kabobs with pineapple, peaches and banana. Grill on low heat until fruit is hot and slightly golden.
20. Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce.

http://www.eatright.org/nnm/handoutsandtipsheets/#.UyHnjs47Bw0

-Kelsey Raml, MS, RD, LN