Healthy Habits: The Perfect Parfait

Let me tell you a story. About 7 years ago, while on vacation in the fabulous town of Las Vegas, I ordered something called a "Breakfast Parfait" for breakfast one morning. Being the then-unadventurous eater that I was, my breakfast options had previously been limited to Honey Nut Cheerios and Eggo Waffles. Thus, this "breakfast parfait" was a major departure from my habitual morning meal. When it arrived, I was delighted by the eye-catching layers of yogurt, granola, and fruit. I liked it so much, I ordered it again the next morning. I completely forgot about that divine breakfast treat until many years later, when I had been bitten by the cooking bug. Inspired to assemble something more elaborate than toast or cereal, I determined to re-create that breakfast treat. Little did I know that I would soon develop a new culinary obsession.

Breakfast parfaits have it all: they're versatile, nutritious, and beautiful:
-You can adapt any parfait to suit your taste preferences; there are no real rules about what must go into a breakfast parfait.
-If you choose relatively healthful components (i.e., low-fat or non-fat yogurt, plenty of fruit, and whole grains), then a breakfast parfait is a healthy addition to any diet.
-Be sure to choose a pretty glass in which to place your ingredients. Half the fun of eating a parfait is the presentation!

I've had much practice in making parfaits over the years (almost as much expertise as I have in smoothie making), so here are a few guidelines I've created to ensure a maximally enjoyable parfait experience:
*Choose a grain component. I like whole grain cereals such as Fiber One, raisin bran, and Kashi GoLean. Other grain options include VitaTops, homemade whole grain muffins (crumbled), or other baked goods.
*Choose a fruit. There are no real limits here. Go with your favorite...or even a combination of several.
*Choose a wet ingredient. Mine is almost always yogurt, but I have been known to include applesauce or pumpkin as well. Most often I use plain yogurt, but feel free to include flavored yogurts as well--just keep an eye on that sugar count.
*You may like to sprinkle an optional topping as a final flourish. I typically place a dollop of nut butter, a few chopped nuts, wheat germ, or granola for texture and taste.
*Pay attention to the order in which you layer your ingredients. I happen to enjoy soggy textures, so I like to layer in the following order: grain, yogurt, fruit--repeat! That way the muffins or cereal soak up the flavor of the yogurt, creating a texture not unlike a trifle. Feel free to change up the sequence as you please.

I have made MANY breakfast parfaits on this blog, but here is a mere sampling:

For a complete list of all my parfait posts, click here. If you have any questions about any of the ingredients in any of my creations, just shoot me an email!

Happy parfait-making!

Healthy Habits: Get Sweet on Sweet Potatoes

It wasn't until relatively recently that I discovered the joys of the sweet potato. My mother detests them, hence they didn't appear on our dinner table with any regularity...or ever. Once I did get the chance to sample this wonder veggie, it became one of my favorite foods. Not only does it deliver a distinctive sugary taste, but it also provides several nutritional advantages.

One small potato provides a whopping 262% of your daily needs for vitamin A as beta carotene, plus plenty of vitamin C, manganese, and dietary fiber; the beta carotene and vitamin C make sweet potatoes an antioxidant-rich superfood. Sweet potatoes are also known for their lower glycemic load in comparison to other potatoes, meaning that their carbohydrates are digested more slowly. While any kind of potato is perfectly suitable for a healthy diet, sweet potatoes might be a better choice for those concerned about blood sugar levels.

For more information about the nutritional profile of sweet potatoes, visit this website.
In addition to the traditional marshmallow and brown-sugar concoction that appears on special holidays, sweet potatoes may be prepared and enjoyed in a multitude of ways. Although I am a fan due to their innate tastiness, the food blogger in me loves the color sweet potatoes add to the plate--they make for great pictures:) Here are a few of my favorite ways to enjoy them:

Simply baked or microwaved, and topped with cinnamon, sometimes with nuts as well.

Cut into spears, sprinkled with spices, and baked to make oven fries.

Mashed with greens, as in Lindsay's African Kale Mash

Combined with beans and veggies for a spontaneous hash. (Best with black beans).

Baked and topped with hummus and paprika.

Topped with canned (top) or homemade (bottom) chili.

Topped with refried beans and salsa.

The possibilities are endless! I'd love to hear how all you creative foodies out there enjoy your sweet potatoes.

Before I go, I have a request regarding another superfood, flax seed. I have two large containers of ground flax seed to use up, and I am looking for ways to incorporate it its valuable omega-3s into my diet. How do you use ground flax?

Well, I must return to studying for the evening. Enjoy the rest of your weekend!

Healthy Habits: Portable Eats

Although I would like to be able to prepare a well-rounded, nutritious meal every time my tummy grumbles, sometimes my schedule simply does not allow for time-consuming cookery. Whether it's packing a lunch for work, stashing a few snacks for class, or picking out an emergency stash for the airport, choosing convenient, portable, yet healthful eats merely requires a little forethought and some simple equipment.

First, decide whether you want to bring hot, cold, or room temperature items. From there, you need to assemble the right equipment. Ever since I got my first job in high school, I have been collecting various meal containers and lunchbox systems. My favorites include:

Laptop Lunch Box (purchased from the manufacturer)
(For more of my LLB creations, visit flickr, where my user name is Tofurky1224)

Tupperware Meal Solutions to Go Pack (purchased from Amazon)
Fit & Fresh (purchased from Bed, Bath, and Beyond)

Or simply your favorite food storage containers! (these purchased from Ikea)
While I did not purchase a thermos for any of these systems, they provide an excellent solution if you prefer a hot lunch. Be sure to remember your napkin and utensils!
As for choosing the fare itself, my packing principle is simple: aim for as many food groups to be included in the meal as possible. Although it's not always feasible to include all the food groups in one "moveable feast," a portion of protein and a whole grain serving are my minimum requirements. Here are few of my favorite ways to balance my plate:

Vegetables: carrots, sliced crudites, low-sodium V8, veggie sandwich toppers, small salads
Fruits: choose your favorite! Most fruits are easily transported with or without refrigeration.
Protein: Hummus, bean dip, frozen veggie patties, Tofurky, soynuts
Fat: Trail mix, nut butters, tahini or oil-based salad dressing used as a dip, olives for salads or sandwiches
Grains: whole grain bread, bagels, wraps, pitas, crackers, cereal
Dairy/Calcium Source: string cheese, boxed soymilk


Assembly of the above ingredients is entirely up to you and your creativity. Here are few that work well for me and my lifestyle, in terms of ease of transport and consumption:

Snack mix (with cereal, dried fruit, nuts and/or soynuts)
Sandwiches with soy-based meat analogs, hummus, or nut butters
*Note: it's wise to use Sunbutter or peanut-free alternatives when traveling in small spaces such as an airplane. Unfortunately, some fellow passengers may have a sensitive peanut allergy!

Whole food bars (such as Larabar or Vega Vibrance bars)
Hummus with dippers
Nut butter with dippers

These are the guidelines I use to make sure I don't have to rely on the vending machine for dinner (sadly, Twizzlers, do not qualify as a balanced meal).

I hope you find this post useful, and enjoy your evening:)

Healthy Habits: Taste the Rainbow!

One of the simplest ways to ensure that you're getting adequate nutrition from the foods you eat is to reach for color. If a food boasts a vibrant hue, chances are good that it contains loads of valuable carotenoids, antioxidants, and other phytochemicals that promote overall health. In an effort to take advantage of all these nutrients (and experiment with some new foods!), I aim to include as much color in my diet as possible. As many of you know, I have chosen my oatmeal bowl as the conduit through which I may "taste the rainbow." Here are a few pictures of my kaleidoscopic breakfast adventures:

Raspberry oats with chopped almonds
Pumpkin oats with pecans, cinnamon, and ginger
Pineapple oats with coconut and cashew butter
"Amazing Grass" oats with chopped almonds
Blueberry oats with almond butter
Pomegranate oats with almond butter and wheat germ
For more information about colorful eating, click here.