Sugar Content in 'Health' Foods

How much sugar is in your food?

If it's processed in any way, probably more than you realize. A recent Mother Jones article shared information from the Credit Suisse Research Institute on sugar consumption and health — then equated the amount of sugar in food to the amount in a Krispy Kreme donut.

There are a few surprises. 

2.2 teaspoons of sugar

5.4 teaspoons of sugar

One donut = 2 teaspoons of sugar, or 10 grams.

The American Heart Association recommends:

• 6 teaspoons a day for women (100 calories)
• 8 teaspoons a day for men (150 calories)

Read the labels. Know what you're eating — and decide for yourself if it's a "health food" after all.

Step Up to the Calorie Counter: Fried Oatmeal

What does one do with leftover oatmeal? Apparently, fry it. At least, that's the suggestion from Lucy's Morsels, and it sounds like a recipe to be tested with this oatmeal-loving family.

Choose healthy oils and fresh toppings and you'll have a tasty option for breakfast that will encourage even the most ardent of meal-skippers to make time for breakfast.

1. Make a big batch of oatmeal. (Consider this healthy overnight slow-cooker recipe). 
2. Pour the oatmeal into a pan a few inches thick. 
3. Cover and refrigerate. (Cool it for at least 2-3 hours, or even a few days.) 
4. Heat a pan over high heat, spray with nonstick spray or butter. 
5. Cut oatmeal to the size of the desired serving. 
6. Sear both sides of the oatmeal square - it takes a while because of all the liquid. 
7. Choose your toppings and enjoy!

What other healthy foods can you cook differently to mix it up?

Step Up to the Calorie Counter: Cajun-Seasoned Vegetarian Gumbo

Here are two words few people put together: vegetarian gumbo.

Cajun-seasoned vegetarian gumbo, to be precise.

Better Homes and Gardens has a simple slow-cooker version — with only five ingredients! 

Makes: 6 servings

Prep 10 minsSlow Cook 6-8 hrs (low) or 3-4 hours (high)

ingredients

• 215 ounce cans black beans, rinsed and drained
• 128 ounce can diced tomatoes, undrained
• 116 ounce package frozen sweet peppers and onion stir-fry vegetables
• 2cups frozen cut okra
• 2 - 3teaspoons Cajun seasoning
• Hot cooked white or brown rice (optional)
• Chopped green onions (optional)

directions

1.In a 3-1/2- to 4-1/2-quart slow cooker combine beans, tomatoes, frozen stir-fry vegetables, okra, and Cajun seasoning.

2.Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours. Serve gumbo in shallow bowls over hot cooked rice. If desired, sprinkle with green onions.

nutrition facts (Cajun-Seasoned Vegetarian Gumbo)

• Servings Per Recipe 6,
 
• cal. (kcal) 153,
 
• carb. (g) 31,
 
• fiber (g) 10,
 
• sugar (g) 7,
 
• pro. (g) 12,
 
• vit. A (IU) 1555,
 
• vit. C (mg) 37,
 
• Thiamin (mg) 0,
 
• Riboflavin (mg) 0,
 
• Niacin (mg) 0,
 
• Pyridoxine (Vit. B6) (mg) 0,
 
• sodium (mg) 639,
 
• Potassium (mg) 467,
 
• calcium (mg) 121,
 
• iron (mg) 5,
 
• Percent Daily Values are based on a 2,000 calorie diet

Step Up to the Calorie Counter: Shape's Formula for the Best Smoothie

It looks easy, but it can be harder than it seems.

Making a healthy, delicious smoothie is an art form, and the folks at Shape Magazine have created the infographic you can clip and save.

Read and marvel at the ease of building the Best Smoothie.

Step Up to the Calorie Counter: Avocado Toast

Breakfast may be hectic, but you can still make it healthy and tasty. Here's an 5-ingredient recipe from Lucy's Morsels that is quick, easy and tasty.

Ingredients

avocado

cheddar cheese, shredded

wheat bread

egg

baby spinach

salt and pepper

1. Cut open the avocado. 
2. Set aside with shredded cheese. 
3. Heat a skillet over medium-high heat. 
4. Meanwhile, put your bread in the toaster. 
5. Spray the pan with nonstick spray for easy removal. 
6. Crack an egg into the pan. I like to do it toward the side of the pan and then tip it to prevent too much spreading of the egg white. If you want you egg over-hard (no runny yolk), like me, poke the yolk after about 30 seconds. You can see mine isn't too pretty, but it all seems to come together by the end. Flip the egg. 
7. Mash avocado (however much you desire) onto the toast. 
8. Season with salt and pepper. 
9. Place spinach leaves on top of the avocado. 
10. Place egg over spinach. 
11. Sprinkle with cheese (if desired), salt, and pepper.

Visit Lucy's website for a few other tasty ideas — she has quite a few.

Step Up to the Calorie Counter: Fruit Popsicle

Hot enough for you? Try this all-natural fruit popsicle, courtesy of DAMY Health.

Tropical Fruit Protein Popsicles

Ingredients

• 5 large strawberries
• 1 orange
• 1 can of pineapple
• 1 c blueberries
• 1 c Greek yogurt
• 1 tbsp vanilla
• 3 tbsp sugar (or 6 packets of stevia)

Directions

1. Place all ingredients in a food processor and blend until smooth.
2. Fill popsicle molds and place in freezer.
3. Freeze for 24 hours.
4. Enjoy!

Makes at least six popsicles. (Use leftovers for smoothies.)

Protein Option: Add two scoops of vanilla to make this a high-protein summer snack.

Step Up to the Calorie Counter: Homemade Flavored Water

Everyone seems to go crazy over flavored water. However, can you get the nutrition without all of the additives?

Sure, if you make it at home.

And here's how you can do that, with help from Greatist:

Greatist blogger Kat Robson has a few recipes to get you started.

Minty Cucumber Lime

1/2 a cucumber, sliced
1/2 a lime, sliced
1/4 cup fresh mint leaves

Strawberry-Lemon with Basil

1/2 cup sliced strawberries
1/2 a lemon, sliced
1/4 cup fresh basil leaves

Watermelon Mint

1 cup cubed watermelon
1/4 cup fresh mint leaves

Pineapple-Orange with Ginger

1/2 cup cubed pineapple
1/2 an orange, sliced
1 tablespoon freshly-grated ginger

What You’ll Need:

One-quart jars
Water
Wooden spoon
Agave or another sweetener (optional) 

What to Do:

1. Choose which recipe you're making — or come up with your own combination — and gather all of the ingredients. 
2. Place the fruit, herbs, and/or spices in the bottom of one of the glass jars, and muddle with a wooden spoon. (That basically means mash up the fruit in the bottom of the jar to release some of the flavor-filled juices.)
3. Fill the jar with water and give it a taste. (You can also fill the jar with seltzer water for a fizzy treat.) If you'd like something a bit sweeter, try adding some agave (and mix until dissolved).
4. Enjoy as-is or refrigerate overnight for maximum flavor. 

Step Up to the Calorie Counter: Frozen Grapes

Frozen fruit can be refreshing — but did you know it could be fun and useful?

Frozen grapes courtesy Tina Gray Dot Me

You could simply pop them off the vine, wash them then put them in one or more plastic containers (zippered bags or small plastic containers).

Or — you could make grape kebabs, stringing grapes onto a kebab stick (found in most grocery or cooking stores).

You could add a few different fruits, like strawberries or cherries.

(Be sure to use only seedless grapes to make them easy to eat.)

Let's say you want to keep your beverages fresh and cool but you don't want it diluted. How about tossing a few grapes in to keep it cool? When you finish your drink, eat the grapes.

Grapes as cubes, courtesy na krachym spodzie

Grapes aren't just for keeping wine cool. Try it in any fruit drink or water.

Don't let summer pass you by without giving into the grape!

Step up to the Calorie Counter: All-American Parfait

Get ready for the U.S. Independence Day holiday with some red, white and blue parfait.

Use fruit in season and choose your whipped cream carefully: remember that every diet needs a little fat to keep your body healthy.

Courtesy House of Joyful Noise

Step Up to the Calorie Counter: Make Your Own Instant Oatmeal

Save money. Eat exactly the food you enjoy.Reduce over-processed food from your diet.

These are just a few ways homemade instant oatmeal is a good idea. Check out this great recipe from Kate Morin at Greatist.

Makes about 16 single servings

What You'll Need:

• 6 cups quick cooking oats
• ½ tsp salt

Flavoring Ingredients:

• The Classic: ¼ cup brown sugar
• Raisin Spice: 1 cup raisins, 2 tbsp. cinnamon
• Chocolate mix: 2 tbsp. cocoa powder, 2 tbsp brown sugar
• Tropical Mix: ¼ cup dried apricots, ¼ cup crushed macadamia or hazelnuts, ¼ cup powdered creamer (like CoffeeMate)
• Get Nutty: ½ cup chopped toasted nuts (pecans or slivered almonds work well)

Tools: 

• Blender or food processor (if you want to cut down the recipe and make a much smaller batch, a Magic Bullet works wonders, here)
• 16 plastic baggies, OR a large jar for storage (I often keep my mix in a large jar, and scoop out one serving into a single-serve Tupperware container when I want it on-the-go)
• Large spoon ( for mixing, duh)
• Large bowl

What to Do:

1. Place 2 cups oatmeal into blender/food processor until it turns to powder.
2. Mix powdered oats in large bowl with remaining 4 cups whole oats. Add salt and whatever extras you want. Stir until evenly combined.
3. Place mixture in airtight container or divide into single-serve portions in baggies. Usually, it’s a heaping ½ cup. (If you think that’s too big a serving for you, you can cut it down and just have more single servings.
4. To eat: Mix the oats with ¾ cup boiling water. Stir to combine, and let sit for 3 minutes.  As with any oatmeal, you can use milk instead of water if you so desire!

Recipe and photo courtesy Greatist

Calorie Counter: Cayenne Quiche

Spice up your breakfast with this tasty protein-rich breakfast that reheats well.

Cayenne Quiche

Ingredients

• 2 eggs
• 3 egg whites
• 2/3 cup low-fat milk
• 2 Tbsp cayenne pepper
• Salt and black pepper to taste
• 2 Tbsp extra-virgin olive oil
• 1 tomato, diced
• 1 cup bell peppers, sliced
• ½ red onion
• 2 Tbsp scallions

Directions

1. Preheat oven to 375°F.
2. Mix all ingredients in a bowl.
3. Oil a skillet and pour in egg mixture.
4. Cook in oven until lightly browned on top, about 30 minutes, then serve.

The Numbers: 581 Calories; 31g Protein; 30g Carb; 41g Fat; 7g Fiber.

Total Time: 37 minutes.

Recipe and photo courtesy Men's Ftness.

Step Up to the Calorie Counter: Salad in a Jar

Love salad?

Think they're too hard to pack for lunch when you're away from home?

No longer! Try packing your salad like this for a crisp, tasty and colorful salad on-the-go.

Courtesy Excellent Eats

Step Up to the Calorie Counter: Baked Egg in Avocado

Try this tasty breakfast option for any time of the day, any day of the week. Serve it with wheat toast and fruit salad for a complete, tasty meal.

Baked Egg in Avocado

Preheat the oven to 425ºF.

Place a cast iron or oven-safe skillet on the middle rack to heat.

Cut a medium or large avocado in half and remove the pit. Using a spoon, scoop out a little more of the avocado to make room for the egg.  If your base is wobbly, you may want to slice a little of the skin off to stabilize it. 

Carefully remove the heated pan from the oven and place the avocado in it.

Crack a small egg into the hole of the avocado, reserving a small amount of the white if it looks like it will overflow. Season as desired, place the skillet back in the oven, and cook until the egg white is completely cooked. Depending on how done you prefer your yolk, this should take about 10-15 minutes.

(Tip: Covering the skillet with an oven-safe lid would speed the process if you’re low on time.)

Once the egg is done, serve it with fruit salad, toast or a whole wheat tortilla with salsa.  

Courtesy Diets in Review

Step Up to the Calorie Counter: Quick Combos

On those morning when you have no time, keep these items on hand for breakfast. Most of them are staples. Don't hesitate to substitute a few for your own personal favorites, or mix and match to suit your taste.

Image courtesy of theBERRY.

Step Up to the Calorie Counter: Fruit Cup With Peanut Butter

Fruit Cup With Peanut Butter

Imagine a cup with your favorite fruit — bananas, oranges, berries, mango, pineapple — topped with a dollop of peanut butter.

Choose your fruit and enjoy that healthy snack. Choose fruit in season and mix it up as the weather changes.

Courtesy Fitness for Bombshells via Beautiful Pictures of Healthy Foods.

Step Up to the Calorie Counter: Egg-Stuffed Tomatoes

Get your vegetable on first thing in the morning with this easy recipe.

While you're at it, don't dis one of the cleanest sources of protein: eggs aren't the villains they were painted to be back in the day. 

And don't skip the yolk if you can help it — you'll miss incredible nutrients that contribute to eye health, including lutein and zeaxanthin.

Ingredients

• 3 tomatoes
• 3 tsp butter
• 3 eggs
• A pinch of salt for each
• A pinch of black pepper, for each
• 1 green onion, chopped

Instructions

1. Preheat oven at 375ºF.
2. Cut the tops off the tomatoes.
3. Remove all the pulp and seeds inside with a spoon.
4. Place baking paper in a baking dish.
5. Place tomatoes in baking dish.
6. Put 1 tsp butter into each tomato.
7. Crack one egg into each tomato.
8. Sprinkle salt on them.
9. Cook them in oven for 25-30 minutes.
10. Sprinkle black pepper on each when cooked.
11. Top them with a little chopped green onions.
12. Serve hot with bread sticks.

(Note: don't waste the seeds: save them in the refrigeratoe for tomato sauce.)

Courtesy GiveRecipe

Step Up to the Calorie Counter: Bread and Better!

Don't just eat bread: enjoy it! Here are some ideas on how, courtesy of Back on Pointe.

Step Up to the Calorie Counter: No-Bake Banana Bites

Spring has sprung, which will take you outdoors and away from the kitchen. Try these nifty snacks on the go, courtesy of Nature Box.

Remember to look for low-salt and l0w-sugar ingredients — and try to find local honey.

Makes 2 dozen 1-inch balls

Ingredients:

• 1 cup NatureBox Banana chips
• 1 cup rolled oats
• 1/4 cup cocoa powder
• 1/2 cup chunky peanut butter (or other nut butter of your choice)
• 1/3 cup honey

Directions:

Line a baking sheet with parchment paper.

Crush the banana chips with the back of a butter knife (or roughly chop in food processor) and add to a large mixing bowl.

Add the oats and cocoa to the banana chips and mix together. Add the peanut butter and honey and stir well.

Place in the refrigerator and chill for 30 minutes. Once chilled, remove from the refrigerator and form small 1-inch balls with your hands.

Place onto a baking sheet and chill for 15-30 minutes (until firm). Store in a sealed container in the refrigerator for up to one week.

Courtesy Nature Box

Step Up to the Calorie Counter: 'Fries' Option

You don't have to give up all of the "junk food" you like. Consider healthy alternatives, like this tasty option for French fries.

Butternut squash.
Baked.
Tasty!

Directions

1. Preheat the oven to 425º F.
2. Use a sharp knife to carefully cut away the peel from the squash. Cut the squash into sticks like French fries. Arrange squash pieces on a baking sheet and season with salt.
3. Bake for 20 minutes in the preheated oven, turning the fries over halfway through baking. Fries are done when they are starting to brown on the edges and become crispy.

Courtesy of TheBERRY and AllRecipes.