Pure Austin Nutritionist Laura CaJacob hits us up with some healthy snack ideas to keep handy!

10 Easy, Healthy Snack Ideas

from Pure Austin Nutritionist Laura CaJacob, RD, laurac@pureaustin.com


1. Nuts - Try a variety of nuts raw, roasted or salted. Walnuts, pecans, peanuts and almonds are all great choices.

2. Veggies & Dressing – Sample all different vegetables in a wide selection of dressings. Sick of carrots and ranch? Try roasted zucchini in Asian Sesame dressing.

3. Fruit – Snack on berries, bananas, apples, melons, kiwis, mangos or any combination you can dream up. Also try the dried variety for a change.

4. Avocado – Cut one in half, sprinkle it with salt, and wah-lah! Although high in fat, it’s good fat that can actually decrease your bad cholesterol.

5. Hummus – Healthy and convenient, hummus can be used as a dip for anything. Try celery for a perfect crunch.

6. Snack Bars – There are a bazillion brands to try, and they are so convenient! Lara Bar is my favorite since it’s au-natural.

7. Seeds – Don’t want to be spitting sunflower seeds at the office? Try the ones without a shell for a more polite alternative. Pumpkin seeds are another delicious option.

8. Popcorn – As long as it’s all-natural, chomp away on this easy to make whole grain. Sprinkle on some cinnamon or a little parmesan cheese for added flair.

9. Yogurt – Choose the non-fat option to make it the most nutrient dense. Add cereal, like Grape Nuts, to alter the texture.

10. Beef jerky – A yummy, high protein snack that will leave you satisfied. Look for all-natural brands to make it super healthy.

Lauran Janes hearts SLASH with Shirley!!

Our venerable yoga goddess Lauran Janes doesn't miss a SLASH class! Lauran says....


"do not miss this class!!  i have literally canceled dinner plans with my own boyfriend to attend shirley's challenging, fierce and totally refreshing 60 minute slash class.  shirley, herself,  is a positive force of nature.  she engages the class at the highest level of intensity with contagious enthusiasm.  she reminds us all that how we engage the movements and challenges in class is how we will meet the world after class.  she takes us to the edge, using powerful military self defense moves for the upper body and core and then adds her unique lower body kickboxing moves so the whole body meets its maker.  she elevates the group energy, encouraging class members to cheer for each others success.  like i said, do not miss this class!  sweat, be fierce, meet your edge and rally others to do the same.  see you there!"

Dinner! A healthy Eggplant Parm recipe from our Nutritionist Laura

Our Nutritionist Laura CaJacob sent us this fab recipe from one of her favorite websites for finding recipes: www.eatingwell.com.

Laura says:



Eggplant Parmesan - yum! The fat is reduced by coating the eggplant with egg whites instead of whole eggs and baking, rather than frying. Plus, it only takes about 25 minutes to make with 1 hour and 10 minutes in the oven. It serves 6, so there may be enough for leftovers.

Ingredients:
2 eggplants, (about 2 pounds total)
3 egg whites
3 tablespoons water
1 cup fine dry breadcrumbs
1/2 cup freshly grated Parmesan cheese, (1 ounce), divided
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1/4 cup slivered fresh basil leaves
2 1/2 cups tomato sauce
3/4 cup grated part-skim mozzarella cheese, (3 ounces)
Instructions:
Preheat oven to 400°F. Coat two baking sheets and an 8-by-11 1/2-inch baking dish with nonstick cooking spray.
Cut eggplants crosswise into 1/4-inch-thick slices. Whisk egg whites and water in a shallow dish until frothy. Combine breadcrumbs, 1/4 cup of the Parmesan, salt and pepper in another shallow dish. Dip the eggplant slices into the egg-white mixture, then coat with the breadcrumb mixture. (Discard any leftover breadcrumbs and egg white.) Arrange the eggplant slices in a single layer on the prepared baking sheets. Bake for 15 minutes, turn the eggplant slices over, and bake until crisp and golden, about 15 minutes longer.
Stir basil into tomato sauce. Spread about 1/2 cup of the sauce in the bottom of the prepared baking dish. Arrange half of the eggplant slices over the sauce, overlapping slightly. Spoon 1 cup of the remaining sauce over the eggplant and sprinkle with half of the mozzarella cheese. Add a layer of the remaining eggplant slices and top with the remaining sauce, mozzarella and Parmesan. Bake, uncovered, until the sauce bubbles and the top is golden, 15 to 20 minutes.

Nutrition:

Per serving: 203 calories; 6 g fat (3 g sat, 2 g mono); 13 mg cholesterol; 29 g carbohydrates; 12 g protein; 8 g fiber; 563 mg sodium; 777 mg potassium.

If you need more healthy dinner ideas, contact Laura at laurac@pureaustin.com!

Yum! Our new nutritionist Laura CaJacob sent us a yummers super-healthy recipe! LOVE this

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4 oz salmon fillet
1 T. wasabi paste
1/2 t. soy sauce, low-sodium

Mix wasabi paste and soy sauce.  Spread over uncooked salmon.  Bake in a greased pan at 425 for 14 minutes.  

1/2 c. millet
1 1/4 c. water

Combine in small pot.  Once boiling, cover and simmer until water absorbs (~20 minutes).

2 t. extra virgin olive oil
1/2 white onion, chopped
3 gloves garlic, minced
1 head bok choy, chopped
2 c. broccoli florets
2 T. soy sauce, low-sodium

Heat oil in large saute pan. Add onion and garlic and cook until tender.  Add chopped stems of bok choy, broccoli and soy sauce.  When vegetables are tender, yet still crisp, add chopped bok choy leaves.  Cook on low heat until greens are wilted and vegetables are tender.

Serve the veggies on top of the millet and next to the salmon.  A nutrition power house meal!  Need more easy, healthy, delicious dinner suggestions?  E-mail Laura to schedule a meeting: laurac@pureaustin.com.
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