Yogurt

Making The Most Of Seasonal Berries

May 6, 2017

Just a few fresh berries add color and nutrients to a salad, cocktail, or mocktail.

Stock up on fresh berries, wash and freeze them in a single layer on a sheet pan. Then transfer to a freezer bag for future smoothies and baked goods.

Add a handful of berries to a parfait, with yogurt for breakfast or ice cream for dessert.

Gently fold berries into muffin and pancake batter. Cook a big batch and freeze some for easy breakfasts later.

Make into a savory salsa and serve as a dip or over grilled chicken or wild-caught salmon.

“Work With What You Got!”

© Victoria Hart Glavin Tiny New York Kitchen © 2017 All Rights Reserved

Keep It Light

January 7, 2017

Generally animal products are higher in fat than plant foods, but it’s not necessary to cut out all meat and dairy products to keep your fat intake reasonable. Low-fat dairy foods, lean and well trimmed meat, and skinless poultry provide the same amounts of vitamins and minerals as their fattier counterparts. Skinless poultry, fish, dry beans, and split peas are the “slimmest” foods in this category. By removing the skin from poultry, you reduce the fat by almost one half. Most seafood is low in fat and also contains beneficial omega-3 oils, which have been linked to lowering blood cholesterol. Dry beans also provide the body with fiber, which is necessary for digestion.

You can enjoy red meat if you choose lean cuts and trim away all the visible fat (marbled fat cannot be trimmed away). Here are some good choices:

*Beef eye round, top round, tenderloin, top sirloin, flank steak, top loin, and ground beef. Choose ground sirloin; it’s 90 to 93 percent lean.

*Veal cutlets (from the leg) and loin chops.

*Pork tenderloin, boneless top loin roast, loin chops, and boneless sirloin chops.

*Lamb, boneless leg (shank portions), loin roast, loin chops, and leg cubes for kabobs.

Here are some suggestions to make trimming excess fat from your diet easier:

*Choose lean cuts of meat and trim off all the visible fat before cooking. Remove skin from poultry before or after cooking.

*Broil meat on a rack so the fat can drop away.

*Substitute ground chicken or ground turkey for ground beef. Look for ground turkey breast or chicken breast; otherwise, it may contain skin and therefore have as much fat as ground beef.

*Substitute protein-packed dried legumes, like beans and lentils, for meat in casseroles.

*Chill soups and stews overnight so you can remove all the hardened fat from the surface.

*Be skimpy with fat. Use nonstick pans and nonstick cooking spray, or sauté in a small amount of broth or water. Don’t just pour oil into a skillet; it’s easy to add too much. Measure or use a pastry brush to coat pans with a thin layer of oil. When baking, coat pans with a spritz of nonstick cooking spray instead of oils or fats. Kitchenware shops carry oil sprayers you can fill with your favorite oil.

*Experiment with low fat or skim milk, low fat sour cream and cheese, and nonfat yogurt. They provide the same amounts of calcium and protein as the whole milk varieties, but with less fat or none at all.

*When making dips, substitute nonfat plain yogurt for sour cream.

*Use fresh herbs and zesty seasonings literally.

*Choose angel food cake instead of pound cake, especially when making cake-based desserts like trifle.

*To reduce fat and cholesterol, you can substitute 2 egg whites for 1 whole egg in recipes, but don’t substitute egg whites for all the whole eggs when baking. The dessert will have better texture and flavor if you retain a cold or two.

*Replace sour cream with buttermilk or yogurt in recipes for baked goods.

“Work With What You Got!”

© Victoria Hart Glavin Tiny New York Kitchen © 2017 All Rights Reserved

Ways To Use Maple Syrup

January 28, 2016

Ways To Use Maple Syrup

Add flavor to your favorite recipes by replacing refined white sugar with pure maple syrup. 1 1/3 cups (335 ml) of maple syrup replaces 1 cup (225 g) of white sugar. When using maple syrup, reduce the amount of liquid in recipes by 1/3 cup (85 ml).

Drizzle on fruit

Use on pancakes, waffles, and French toast

Use a touch in smoothies and yogurt

Sweeten teas, herbal teas, and coffee

Add a spoon to your favorite cereal

Use in barbeque sauces

“Work With What You Got!”

© Victoria Hart Glavin Tiny New York Kitchen © 2015 All Rights Reserved

Ways To Resist Overeating During The Holidays

December 6, 2014

Ways To Resist Overeating During The Holidays

Tiny New York Kitchen’s new motto is that December is the new January! With countless cocktail parties, cookie exchanges, and holiday meals this time of year, even the most responsible eaters can be tempted to go all out. Here are a few tips that can prevent total diet derailment, and still enjoy yourself, during the holiday season.

Fill your fridge with healthy, protein-rich snacks that will fill you up and keep you full so that you are less likely to indulge during holiday festivities.

Decide which temptations you would like to resist and to what degree. Remember moderation is key!

Indulge wisely. Allow yourself to enjoy those must-have treats that you look forward to all year long. Whether it’s eggnog, mashed potatoes, pecan pie, or red velvet cake – keep in mind that there is no need for an all-out binge-fest. Enjoy a reasonable yet rewarding amount of holiday foods that you absolutely love. Remember that no single meal will wreck your waistline.

Pay attention to how much water you are drinking. Try and consume 8 to 10 glasses of water per day.

Hit the gym. This way if you do indulge a bit at least it can be somewhat “guilt-free.”

Eat breakfast! When you skip breakfast you set yourself up to eat more at the next meal. Whatever you do, eat breakfast!

To recover the day after “food hangover” feeling that follows a rich meal, eat a normal breakfast with protein, such as yogurt or eggs, the next morning. The rest of the day, avoid refined carbs, drink at least 8 to 10 glasses of water to flush out the sodium. Also, fill up on “clean” foods such as fruits, vegetables, and protein.

Freeze those leftovers. Have leftover pecan pie? Freeze it! Storing tempting foods in the freezer to keep them out of sight means you’re much less likely to eat them since you’d have to defrost them first. 

Be a smart snacker! Before you head out to those holiday parties, have a nibble of something so you don’t risk becoming starved. A handful of nuts, a mozzarella stick, Greek yogurt, or protein bar will work wonders. 

Double up on those drinks! When you arrive at a party, start with a non-alcoholic drink to quench your thirst. Then have a glass of wine, champagne, or cocktail, but always alternate with zero-calorie liquids such as water or club soda. You’ll feel much better at the end of the night, and certainly the next day.

It’s ok to tell lies, but do it politely, of course. It’s hard to say “no” to your boss or your nana when they offer you a treat. Tell them thank you and take it. Tell them how delicious it looks, but that you’ve just eaten and are going to save it for later. Wrap it up and take it with you. If it ends up in the trash or given to someone else then that’s A-Okay!

If you’re going to a holiday party, offer to bring a healthy dish that you love.  Bringing something healthy that you love will guarantee that there is something healthy that you can fill your plate with. It will also give you a chance to show your friends, family or coworkers that healthy food can taste great. 

Get Up, Stand Up! When you’re at a party or buffet, get one plate, and then step away from the food table, but stay on your feet! Standing up helps with digestion and makes it more difficult to keep piling food on your plate, and burn calories.

Get thyself distracted! After a holiday meal, get your mind off food by offering to help clear the table or do the dishes. Chew a piece of gum or pop a breath mint. Its kind of like brushing your teeth so that you won’t be tempted to ruin your fresh breath for another piece of pecan pie.

Cut those serving portions down. There is no need to ruin a family recipe by reducing sugar or cutting out fatty ingredients. Instead make the real version of your great-grandmother’s famous date-nut cake, but cut it into 18 small slices rather than 10 giant pieces. 

If you do overeat don’t beat yourself up, acknowledge it and then let it go. If you do go a little crazy at a party, it’s really not helpful to beat yourself up about it. Each day and each party is like a “reset,” it’s a chance to try again.

Happy Holidays!

"Work With What You Got!”

© Victoria Hart Glavin Tiny New York Kitchen

 

Substitution Guide

November 21, 2014

Substitution Guide

Ingredient

Substitution

Allspice (1 tsp.)

1/2 tsp. cinnamon + 1/4 tsp. nutmeg + 1/4 tsp. ground clove

Baking Powder (1 tsp.)

1/4 tsp. baking soda + 1/2 tsp. cream of tartar

Baking Soda (1 tsp.)

2 tsp double-acting baking powder + replace acidic liquid ingredient in recipe with non-acidic liquid

Balsamic Vinegar

Equal amount of sherry or cidar vinegar

Bread Crumbs (1 cup)

3/4 cup cracker crumbs

Brown Sugar (1 cup)

1 Tbsp. light molasses + enough sugar to fill 1 dry measure cup or 1 cup raw sugar

Butter, salted (1 cup

or 2 sticks)

1 cup or 2 sticks unsalted butter + 1/4 tsp. salt or 1 cup margarine or 7/8 cup lard or vegetable shortening

Buttermilk (1 cup)

Place 1 Tbsp. white vinegar or lemon juice in a liquid measure. Fill to 1 cup with room temp whole or 2% milk and let stand for 5 minutes or 1 cup milk + 3/4 tsp. cream of tartar or 1 cup plain yogurt

Canola, Sunflower and Vegetable Oils

Substitute one for one

Chocolate, Bittersweet or Semi-Sweet (1 oz.)

1/2 oz. Unsweetened chocolate + 1 Tbsp. granulated sugar

Cocoa Powder (3 Tbsp. Dutch-processed)

1 oz. Unsweetened chocolate + 1/8 tsp. baking soda + reduce fat in recipe by 1 Tbsp. or 3 Tbsp. natural cocoa powder + 1/8 tsp. baking soda

Corn Starch

(as a thickener)

Equal amounts of Minute Tapioca for cornstarch, use slightly less for flour

Cream of Tartar (1/2 tsp.)

1/2 tsp. white vinegar or lemon juice

Egg (1 whole large egg)

3-1/2 Tbsp. thawed frozen egg or egg substitute or 2 egg whites

Garlic (1 fresh clove)

1 tsp. Garlic Salt or 1/8 tsp. Garlic Powder or 1/4 tsp. dried minced garlic

Gingerroot (1 Tbsp. minced)

1/8 tsp. ground ginger powder or 1 Tbsp. rinsed and chopped candied ginger

Half & Half (1 cup)

for cooking or baking

1-1/2 Tbsp. butter or margarine + enough milk to equal 1 cup

Heavy Cream (1 cup)

for cooking or baking

3/4 cup milk + 1/3 cup butter or margarine

Herbs, Fresh (1 Tbsp.)

1 tsp. dried herbs

Honey (1 cup)

for cooking or baking

1 1/4 cups granulated sugar + 1/4 cup of liquid appropriate for recipe

Italian Seasoning (1 tsp.)

1/2 tsp. dried basil + 1/4 tsp. dried oregano + 1/4 tsp. dried thyme

Molasses (1 cup)

1 cup honey or 1 cup dark corn syrup or 3/4 cup light or dark brown sugar dissolved in 1/4 cup liquid

Mushrooms, fresh

(1 cup sliced and cooked)

1 can (4 oz.) mushrooms, drained

Mustard, Prepared

(1 Tbsp.)

1/2 tsp. dry mustard powder + 2 tsp. white vinegar

Onion (1 small minced)

1/2 tsp. onion powder

Poultry Seasoning (1 tsp.)

1/4 tsp. ground thyme + 3/4 tsp. ground sage

Pumpkin Pie Spice (1 tsp.)

1/2 tsp. ground cinnamon + 1/4 tsp. ground ginger + 1/8 tsp. allspice + 1/8 tsp. nutmeg

Sour Cream (1 cup)

1 cup plain yogurt or 1 Tbsp. lemon juice and enough evaporated milk to equal 1 cup

Tomato Juice (1 cup)

for cooking

1/2 cup tomato sauce + 1/2 cup water

Tomato Sauce (1 cup)

for cooking

1/2 cup tomato paste + 1/2 cup water

Wine, Red (1 cup)

1 cup nonalcoholic wine, apple cider, beef broth or water

Wine, White (1 cup)

1 cup nonalcoholic wine, white grape juice, apple juice, chicken broth or water

Yogurt (1 cup)

1 cup buttermilk or 1 Tbsp. lemon juice and enough milk to equal 1 cup or 1 cup sour cream

"Work With What You Got!"

© Victoria Hart Glavin Tiny New York Kitchen

 

Ditch The Plain Sandwich And Dial Up Taste & Health

October 16, 2012

Ditch The Plain Sandwich And Dial Up Taste & Health

If you’re tired of the same old sandwich or just want to build a healthier sandwich then try using these delicious spreads instead of mayonnaise. 

Reduced Fat Greek Yogurt

Avocado

Olive Tapenade

Beetroot Dip

Tomato Relish

Corn Salsa

Sweet Chilli Sauce

Horseradish

Pesto

Cottage or Ricotta Cheese

Dijon Mustard

Light Cream Cheese

Macadamia Nut Spread

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