Maintain Don't Gain Challenge

Week #2

SHOP TO BUILD HEALTHIER MEALS

You don’t have to change your diet completely to eat healthier. All you have to do is make small adjustments to how you shop and prepare food. Preparing a healthy meal starts with savvy shopping.


Swapping out foods with healthier ingredients or higher nutritional content doesn’t mean that the flavor has to suffer. Before you head to the store, take inventory of what you already have and what you need to buy for the week. Spice up a meal by swapping in healthier ingredients and bring back fun into your kitchen!

Some tips to save you time and keep you healthy while shopping:

• 50% Veggies and Fruit. When you’re planning a meal, make sure half of what you’re eating is either a vegetable or fruit.


• Plan, Plan, Plan! Before you head to the grocery store, plan your meals for the week. Include meals like stews, casseroles, or stir-fries, which “stretch” expensive items into more portions (and make them family friendly!) Check to see what foods you already have and make a list for what you need to buy.


• Shop the perimeter of the store. Certain foods are typically low-cost options all year round. Try beans for a less expensive protein food. For vegetables, buy carrots, greens, or potatoes. As for fruits, apples and bananas are good choices.

THIS WEEK’S RECIPES

Spaghetti Squash and Turkey Meatballs

Servings: 4

Ingredients

  • 4 cups spaghetti squash, cooked using whatever method you prefer; if your squash is large, you’ll have more than you need for this recipe
  • 1/2 pound ground breast-meat turkey
  • 1 tablespoon minced onion
  • 1 tablespoon dried parsley
  • 1 tablespoon dried basil
  • 2 tablespoons breadcrumbs
  • 1 large egg, lightly beaten
  • 1 tablespoon olive oil
  • 2 14.5-ounce cans petite cut diced tomatoes with jalapeños
  • 2 ounces Monterey jack cheese
  • 1/4 cup fresh cilantro

Directions

Mix turkey with minced onion, parsley, basil and breadcrumbs. Mix in egg. Form into 12 meatballs—each about a rounded tablespoon.

Heat oil in a skillet. Brown meatballs evenly, about five minutes total. Pour tomatoes over meatballs and heat for about five minutes. Meatballs will be cooked through and tomatoes heated.

To serve, put about 1 cup of squash on each plate and top with three meatballs and sauce. Sprinkle with Monterey jack cheese and cilantro.

Nutritional information

  • 297 calories
  • 18 g protein
  • 14 g fat (5 g saturated fat, no trans-fat)
  • 110 mg cholesterol
  • 24 g carbohydrates
  • 4 g fiber
  • 990 mg sodium
  • 10 g sugars

Healthy Pumpkin Pie

Servings: 8

Ingredients

Sugar-free crust

  • 1/3 cup butter-flavored vegetable shortening
  • 1 cup flour
  • 3 tablespoons ice water

Pumpkin filling

  • 1 15-ounce can pumpkin
  • 1/2 cup egg substitute
  • 3/4 cup sugar
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon ground cloves
  • 1 12-ounce can evaporated skim milk

Directions

Put flour and shortening into a small bowl. With two knives (or a pastry blender), cut shortening into flour until thoroughly mixed. Work on the crust at this time, not after adding water.

Add water and use a fork to toss quickly. Handle as little as possible. It can be a bit crumbly when you put it onto plastic wrap. Form a ball as you wrap it tightly and refrigerate for 30 minutes.

When ready to roll out the crust, sprinkle a little flour on a large piece of plastic wrap. Put dough on the floured wrap. Turn once to get flour on both sides. Cover with a second piece of plastic wrap. Use a rolling pin to roll crust to fit a 9-inch pie pan.

Preheat oven to 425 degrees. In a medium bowl, whisk pumpkin with egg substitute, sugar and spices. Add evaporated milk; stir thoroughly. Pour mixture into pie shell.

Bake at 425 degrees for 15 minutes. Reduce heat to 350 degrees and keep baking for 30 minutes longer or until tester inserted in center of pie comes out clean. The center will get firmer as it cools.

Nutritional information

  • 278 calories
  • 42 g carbohydrates
  • 7 g protein
  • 6 g fat
  • 91 mg sodium
  • 3 g fiber

This Week's Health Article:

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