Ok, so I have to confess a little bit here. I totally forgot to post yesterday being Monday and all do to the holiday. My apologies for that. To make it up to you I think I have a pretty tasty recipe that you can try at home and I think you even may be impressed at the fact it is “HEALTHY“. Whole grain oatmeal raisin cookies with a couple of unique ingredients that I have been dying to try for a while now.  Agave nectar and apple juice in cookies really keeps them on the healthy and lighter side by avoiding the heaviness of the oil and the sugar.

Let me know what you think of the recipe but I think they turned out quite good. They are chewy in texture as well as being soft. They are nice right out of the oven or slightly warmed in the microwave.  I like 18 seconds of warming time depending on your microwave of course.

Ingredients

• 2 Cups old-fashioned rolled oats
• 3/4 Cup organic whole wheat pastry flour
• 3/4 Cup organic unbleached white flour
• 2 Tsp. baking powder
• 3/4 Tsp. ground cinnamon
• 1/2 Tsp. sea salt
• 1/2 Cup raisins
• 1/4 Cup flax seeds
• 1/2 Cup low Fat Plain Yogurt
• 1/2 Cup Apple Juice
• 1/4 Cup maple syrup
• 2 Tbsp. Agave Nectar
• 1 Tsp. pure vanilla extract

Method

1. Preheat oven to 400°.  Line two large baking sheets with parchment paper.
2. In a large bowl, mix together oats, flours, baking powder, salt, cinnamon, raisins and nuts.
3. In another bowl or blender combine remaining liquid ingredients.
4. Mix together the wet and dry ingredients.
5. Drop batter by heaping tablespoons, about two inches apart, on to the baking sheets.
6. Press each cookie with moisten fingers or a spoon to flatten.
7. Bake 17 to 20 minutes or until golden brown on the bottom.
8. Transfer cookies to a rack to cool.



9. ENJOY!

Zesty Tip: For an even softer cookie, I like to slightly under cook the cookie as it will continue to cook internally after you take them out.  The apple juice and yogurt will also aide in the moisture department.

So there you have it, a fun healthy recipe you can try at home.  I had to test the cookies out of course as I watched the Olympics.  They turned out just as I hoped.  Is anybody else following the Olympics closely?

Stay tuned for a post that you will not want to miss tomorrow.  It is all about Zesty and Opensky giving back to all of you.  Have a fantastic Monday Tuesday and I will talk to you bright and early in the morning.

Take care

zesty

Download ZestyCook.com's Recipe E-book Free for Subscribers only: Simply Zesty

Yummy Whole Grain Oatmeal Raisin Cookies

Related posts:

1. Oh Yummy Cream Cheese Gumdrop Cake!
2. Puff Pastry, Frozen Yogurt and a Berry Sauce
3. Get Your Icebox Ginger Snap!
4. Savor The Thyme – Quinoa Chili
5. A Weekend Walnut Brownie!

According to the latest Community Health Survey, on average we consume just over one portion of Milk and Alternatives per day.  That is not even close to the recommended daily intake for each age group:

• Children 2-3 and 4-8 need 2 servings
• Children 9-13 and teens 14-18 need 3-4 servings
• Adults 19-50 need 2 servings
• Adults over 50 need 3 servings

Milk products are our best natural source of calcium and they contain up to 16 essential nutrients that contribute to a healthy body.  I think milk products are even better than most people realize.  A balanced diet that contains enough Milk and Alternatives is associated with healthy bones, healthy blood pressure, and a positive outlook on life.

With all the chatter of milk and alternatives I thought it would be fun to have a little quiz.  I am going to throw down 5 questions below and you let me know in the comments if they are true or false.  I will tell you all the answers tomorrow.  I think this might be a fun way to interact so make sure you tell all your friends and maybe even post it on your blog or mention it on twitter/facebook.

Pop Quiz

Answer TRUE/FALSE in the comments to participate in the Quiz.

1. One string of cheese gives you less than half of serving
2. Two 100g single-serving containers of yogurt are just a little more than one serving
3. It takes almost 25 milkettes in your coffee to equal a serving
4. The milk people put on their cereal usually adds up to about a half of serving only
5. A 500ml container of flavored milk equals 2 servings

I hope you have a great Tuesday and I will for sure talk to you tomorrow.  I have a fun announcement this week once all the details get ironed out.

Take care

zesty

Download ZestyCook.com's Recipe E-book Free for Subscribers only: Simply Zesty

Milk and Alternatives with a Pop Quiz

Related posts:

1. Zesty Makeover: Thinspiredblog.com Complete
2. What Food Fuels your Day? Tell Zesty!

As you may know by now, most of my posts are not overly serious.  They tend to be easy going, somewhat humorous (I think) and practical.  This post, however, may not be as funny!  As you look around the world you see more and more unhealthy snack foods thrown in your face through grocery shelves, media, fast food drive thrus, billboards etc.

I wanted to take some time and go over some nutritious snacks as opposed to a quick candy bar or cookies.  Now this is not rocket science but I think we need to really make an effort to take a stand and eat healthier.  We are the only ones who are able to look after our bodies. As you get tired through the day, it is easy to grab a cup of coffee or some candy.  The problem is, sugar snacks spike blood sugar only temporarily and caffeine provides a brief lift.  Ideally it is better to choose foods with a sustained boost such as complex carbohydrates like whole grains and protein.

These days, we see more obesity in children and young adults which is probably due to the convenience factor.  However today I will list some of my favorite snacks that are just as quick as grabbing a pack of cookies or a candy bar.

Some Quick Healthy Fuel Snacks

1. Low Fat Cottage Cheese with Berries (Mrs. Zesty eats this all the time )
2. Banana topped with Peanut Butter



3. Slices of Turkey with Whole Wheat crackers.
4. Yogurt mixed with Fruit and Nuts



5. Hummus plus Veggies ( Carrots and Celery )
6. Yogurt Smoothie with Berries and Bananas

This is just a short list of course.  What I want from you is to add a comment and tell me your favorite “pick me up” snack.  I want to hear them all.

Remember for a healthy pick me up, combine carbs and protein for the slow burning energy to get you through the day.

Have a great Wednesday!

Take care

zesty

Download ZestyCook.com's Recipe E-book Free for Subscribers only: Simply Zesty

What Food Fuels your Day? Tell Zesty!

Related posts:

1. Sweet vs. Salty… Where do you stand?
2. Zesty’s Top 10 Cereal Toppings
3. Puff Pastry, Frozen Yogurt and a Berry Sauce

Can we eat healthy and not break the bank?  Recently I wrote an article about grocery prices going out of control and I still believe that is the case.  However, there are still some great foods that will not break the bank and offer you lots of nutrition.  I compiled a list of my top 7 and I would love for you to add other ones you may think of just in the comments section.

Foods under $1 Per Serving

1.  Oats

High in fiber and complex carbohydrates, oats have also been shown to lower cholesterol. And they sure are cheap—a dollar will buy you more than a week’s worth of hearty breakfasts.

Serving suggestions: Sprinkle with nuts and fruit in the morning, make oatmeal cookies for dessert.

2.  Eggs

You can get about a half dozen of eggs for a dollar, making them one of the cheapest and most versatile sources of protein.

Serving suggestions: Poached Eggs for breakfast, egg salad sandwiches for lunch, and frittatas for dinner.

3.  Kale

This dark, leafy green is loaded with vitamin C, carotenoids, and calcium. Like most greens, it is usually a dollar a bunch.

Serving suggestions: Chop up some kale and add to your favorite stir-fry or pasta dish.

4.  Potatoes

Because we often see potatoes at their unhealthiest—as fries or chips—we don’t think of them as nutritious, but they definitely are. Eaten with the skin on, potatoes contain almost half a day’s worth of Vitamin C, and are a good source of potassium. If you opt for sweet potatoes or yams, you’ll also get a good wallop of beta carotene. Plus, they’re dirt cheap and have almost endless culinary possibilities.

Serving suggestions: Try Easy Breakfast Potatoes; sweet potato fries for dinner, or stuffed baked potatoes.

5.  Apples

I’m fond of apples because they’re inexpensive, easy to find, come in portion-controlled packaging, and taste good. They are a good source of pectin—a fiber that may help reduce cholesterol—and they have the antioxidant Vitamin C, which keeps your blood vessels healthy.

Serving suggestions: Plain; as applesauce; or in baked goods like Apple Granola Muffins.

6.  Bananas

At a local grocery store, I found bananas for about 19¢ apiece; a dollar gets you a banana a day for the workweek. High in potassium and fiber (9 grams for one), bananas are a no-brainer when it comes to eating your five a day quotient of fruits and veggies.

Serving suggestions: In smoothies, by themselves, in cereal and yogurt.

7.  Beans

With beans, you’re getting your money’s worth and then some. Not only are they a great source of protein and fiber, but ’bonzos are also high in fiber, iron, folate, and manganese, and may help reduce cholesterol levels. And if you don’t like one type, try another—black, lima, lentils … the varieties are endless. Though they require soaking and cooking, the most inexpensive way to purchase these beans is in dried form; a precooked can will still only run you around a buck.

Serving suggestions: In salads, by themselves, or even in dips.

Let me know your thoughts on this as I really think it a a valuable post just to reiterate to you that we can still eat healthy and cut costs.  Have a great day and add your comments and tell me some other food items.

Take care

zesty

Download ZestyCook.com's Recipe E-book Free for Subscribers only: Simply Zesty

Top 7 Foods under $1

Related posts:

1. Zesty’s 5 Favorite Thanksgiving Foods. Tell Me Yours!
2. Mango Sweet Potato Salad with Honey!
3. Milk and Alternatives with a Pop Quiz

The time has come, Sweet Potato Fries is now getting some attention.  A few weeks back I shared with everyone a quick and easy way to whip up a batch of healthy homemade french fries.  This crunchy plate of goodness received a lot of positive response.  With that came requests and references for sweet potato fries.

Krista over at Kristas Kravings said she loved sweet potato fries done in a very similar process. Juliet from Think Inside the IceBox said that she had sweet potato fries on her to do list.  As well, Nick over at PeanutButterBoy said he also like to make a batch of sweet potato fries in the oven.  Also Clayton from Furiousfoodies asked if I could whip up a batch of sweet potato fries. Needless to say with all these requests, I had to oblige and put these on the Zesty Menu.

Now I have been experimenting with sweet potato fries for a couple of years now.  To be honest, I find the most successful way to make excellent sweet potato fries is to deep fry them.  However, I opted for the healthier alternative and went baked.  When baking sweet potato fries, you have to be very alert and on your toes because of all the sweetness in the potato they tend to burn very quickly if not attended to properly.  Because of that reason, I tend to cut the potatoes a little larger than a traditional french fry to avoid burning.  This is only valid when using the oven method.

So follow along  – as it doesn’t really get any simpler!

Ingredients

• 2 Large Sweet Potatoes
• 1 Tbsp. Olive Oil
• 1 Tsp Nutmeg
• 1 Tsp. Cumin
• Black Cracked Pepper
• Salt

Method

1. Preheat oven to 400 F degrees.



2. After peeling and cutting (try a mandolin/v-slicer) the potatoes to your desired size  – I like to soak them in water and release some of the starch which will allow them to crisp up a little more.
3. Once soaked for about 30 minutes, be sure to dry them really well.  Do not leave any water moisture on the potatoes.



4. Transfer to a bowl and toss with the oil and spice combination.



5. Place on a cookie sheet lined with parchment paper.



6. Bake for 30 minutes or until golden brown.



7. ENJOY!

Zesty Tip: Sweet Potatoes are way for delicate than a regular potato and can burn very easily.  Do not go in the room to watch your favorite tv show…. just stay in the kitchen  – turn on your favorite tunes and dance around for a while.  You will need to flip these little guys 3 or 4 times to get them just perfect.  Stay close and keep smiling.

Now that you have a delicious plate of baked goodness, what does everyone love to dip these into?  Last night I chose a spicy ranch dip with a hint of Jalapeno Pepper to kick things up.  Normally I just go straight ranch… but I felt adventurous.  Let me know your favorite dipping sauce for sweet potato fries.

Happy Tuesday everyone…. I can’t wait to hear your response.

Zesty

Download ZestyCook.com's Recipe E-book Free for Subscribers only: Simply Zesty

Baked Sweet Potato Fries Anyone?

Related posts:

1. An Oh Canada Sweet Potato Stack!
2. Twice Baked Sweet Potatoes
3. Guest Post: Sweet Potato and Goat Cheese Gratin
4. Indeed One Scalloped Potato

Need a quick snack? Nibble on a nut! A handful a day can help keep you healthy!

Though nuts are a higher-fat food, it is mostly heart-healthy unsaturated fat. The fat, protein and fiber in nuts help you feel full longer, so you may eat less during the day. By helping induce a feeling of satiety, nuts may help people feel less deprived and not like they’re “dieting.” Just limit your portion.

How many nuts are in a handful? Check the chart below.

It’s easy to nibble on nuts. Store shelled or unshelled nuts in an airtight container in your refrigerator for up to 6 months or for a year in your freezer for best quality.

1. It’s in the Bag!

You don’t have to fire up the stove or get out your cookbook to enjoy nuts. Your handful of nuts may be enjoyed — simply — out of hand.

Divide a container of nuts into small snack bags for easy snacking at home, office or on the road. Keep in the refrigerator until you’re ready to enjoy! A snack of nuts may help you resist that gooey sweet roll in the breakroom at work.

2. Throw those nuts just about anywhere!

• Salads
• Yogurt
• Cereal
• Pasta
• Cooked vegetables
• Muffins and pancakes (toss a handful or two into your batter)

Download ZestyCook.com's Recipe E-book Free for Subscribers only: Simply Zesty

Have a Nut!

Related posts:

1. What Food Fuels your Day? Tell Zesty!

Yet another gadget in Zesty’s kitchen – but this one really works! I received a MISTO Gourmet Olive Oil Sprayer for my birthday and decided to try it out and see how it can allow us to eat a little healthier and use a little less oil.  So to test it out I made a quick stir fry at 9:00 pm because we were starving.  I filled up the sprayer with some extra virgin olive oil and then preheated the pan.  The instructions say to pump the top a few times and then give it a spray.  Very nice – even distribution of oil sprays the pan…. another $10 well spent.

More Information on MISTO

Simply fill this beautiful high quality sprayer with your best olive oil. Pump the cap to pressurize. No chemicals or propellants. Spray with fingertip ease on salads, veggies, pasta, pizza, chicken, seafood, meats, kabobs… keeps juices in and helps brown food evenly.

Perfect for Low Fat/High Flavor Cooking, Grilling, Sautéing, Roasting and Basting. Basting with out the brush eliminates the chance of contaminates and enjoy nonstick cooking without the additives. Buy one for your favorite oils, vinegars, lemon or lime juice and more. Refill and reuse again and again.

A Few Quick Recipes (taken from the MISTO website)

MISTO^® GRILLED KABOBS
Cut the following into 1 inch pieces:
Bell pepper
Red Onion
Zucchini
Yellow Squash
Pineapple
Chicken breast (boneless & skinless)

Alternate the above ingredients onto 12-inch skewers.  Season to taste, and MISTO^® all sides with olive oil (flavored oil optional). Place on grill, turning occasionally until chicken is done.  Serve alone or over hot cooked rice. 

MISTO^® BROILED CHICKEN
Place whole chicken in baking dish; MISTO^® with olive oil; season with salt, pepper, and Lawry’s Seasoned Salt. Place chicken in pre-heated oven.  MISTO^® chicken occasionally while it broils. Your chicken will come out moist, tender, and delicious!

MISTO^® PENNE PASTA PRIMAVERA
1lb.penne pasta
5 ripe plum tomatoes chopped
1 ½ cups steamed broccoli flowerets
5 tbls. fresh basil, chopped
4 cloves garlic, crushed
¼ cup grated Parmesan cheese
Oil of your choice
Salt & pepper

In large saucepan boil pasta for 10 minutes or until desired tenderness. While pasta is cooking fill your MISTO^® with your favorite oil. Remove pasta from heat and drain. Return pasta to saucepan.  Over very low heat, add remaining ingredients. MISTO^® liberally with oil. Toss to coat.  Serve immediately. Enjoy!

Download ZestyCook.com's Recipe E-book Free for Subscribers only: Simply Zesty

MISTO Magic

Related posts:

1. What A Roasted Garlic Lemon Chicken
2. Pesto Pasta For You!
3. Macaroni and ummmm Bacon!
4. Top 7 Ways to Use Tomatoes