Girl on the Grill

 

Okay, so I know I am not the inventor of grilled shrimp, but I am seriously obsessed with my healthy recipe and would love to share this super tasty appetizer. I may be a tad bit bias so you all will just have to try it out for yourself! First of all, I chose shrimp because this fish is high in protein and low in fat. For a 4 oz. serving of shrimp (about 9 pieces), there is only 100 calories, 20g of protein, 0.5g of fat and 3g of carbohydrate. This makes for a healthy choice and a great appetizer (if you even like the taste). Obviously, no one likes just plain shrimp so I have come up with a simple recipe to add some more flavor without adding more pounds to your waistline. Here is what you do...

1. Buy raw shrimp with the tail-on. It should be peeled, chemical-free, and deveined. I get mine from Costco, which is what is in the picture below. In one 2-pound package, there are roughly 31-40 shrimp per pound.

2. To thaw, place the bag of shrimp in the refrigerator overnight then strain. DO NOT run water over the shrimp to thaw because that is apparently really bad and unsafe and I am not exactly sure why, but the bag says so, so just plan ahead and do it properly.

3. Once the shrimp is thawed with no ice crystals, rinse the shrimp under cold water in a strainer then dry with some paper towels by gently squeezing the shrimp.

4. Have a disposable tin pan (I use Caterer's Choice half size steam table pans- 30 come in one pack) and put a drizzle of Extra Virgin Olive Oil along the bottom. 

5. Place the shrimp in the pan and drizzle some more olive oil on top of the shrimp. I would say I used about 4 tablespoons (1/4 cup) at the max for the total amount of olive oil used in this recipe. Extra Virgin Olive Oil is my preference because it is one of the healthiest oils and it is loaded mostly with monounsaturated fat and less amounts of polyunsaturated fat (both good fats) and the taste is perfect with shrimp!

6. Toss the shrimp gently with your hands to coat the shrimp evenly with the olive oil. Next, you should probably wash your hands to get the oil off. Then, sprinkle ~1 Tablespoon of Garlic Powder over the shrimp. Garlic gives a great flavor with only a few calories (~30 calories per Tablespoon).

7. Once the shrimp is coated with garlic powder, cover the shrimp with freshly ground pepper to increase flavor even more. The amount is truly up to you depending how much you like pepper! 

8. Make sure the shrimp are evenly coated with garlic powder and freshly ground pepper. 

9. Next place the shrimp on a heated grill. I first put the grill to high and then once all shrimp are on the grill, I turn down the heat to medium. After about 10 mins, flip the shrimp over to cook for roughly another 10 mins or until the shrimp is no longer transparent and has the desirable grill marks on each side.

10. Place fully cooked shrimp in a pretty bowl and serve. (You can serve them hot or cold...either way they are purely delicious). 

ENJOY :)

You had me at Pinot.

 

We have all heard at one point in our lives that red wine is good for you, but how? I was very interested on this topic especially after realizing I actually enjoy the taste of red wine, so I found some scientific research on the matter. Some studies have shown that moderate alcohol consumption can help prevent heart disease (AHA). Of course there are other ways to promote heart health besides alcohol consumption, such as having a healthy diet, exercising, and maintaining a normal blood pressure (<120/<80 mm Hg). All alcohol forms can have the effect of raising HDL cholesterol in the blood (also known as the "good" cholesterol) and lowering LDL cholesterol ("bad" cholesterol). By lowering LDL cholesterol levels in the blood, there is a decreased risk of plaque build up in the arteries that can cause atherosclerosis, which can lead to a heart attack or a stroke. It is best to maintain a healthy cholesterol to prevent these heart conditions. The American Heart Association defines a healthy cholesterol as <200 mg/dL, which is the level that puts you at a lower risk for coronary heart disease. Anything above 200 mg/dL, will actually increase your risk.

Red wine is the glorified alcohol based on its antioxidants, but it is difficult to determine if red wine has any beneficial effect that is different from other forms of alcohol (AHA). However, polyphenols in red wine (especially Pinot Noir) do have protective effects. Red wine contains resveratrol, a polyphenolic compound found in the skin of red grapes. Polyphenols are considered to be anti-carcinogenic, providing protection in the body against cancerous cells. In large quantities, resveratrol appears to lower blood pressure by increasing nitric oxide levels. However, the latest research on smaller quantities found in 1-2 glasses of red wine is still not yet clear (Krause).

More research is needed to completely understand how the benefits of alcohol and red wine work. If you do enjoy alcohol, my suggestion would be to keep it to red wine considering the protective effects of resveratrol. The recommended dietary allowance (RDA) for alcohol is 1 drink per day for women and 2 drinks per day for men. One drink is defined as 12 oz of regular beer, 5 oz of wine or 1.5 oz of 80-proof distilled liquor (40% alcohol). 

Alcohol does supplies calories, but few essential nutrients. Excessive alcohol consumption makes it difficult to ingest sufficient nutrients without exceeding calorie needs. Also, there are many health problems associated with chronic over-consumption of alcohol. Be mindful of how much alcohol is actually being consumed and only consume alcohol if you are cleared medically and are of proper age (obviously). Drink a glass of red wine with a healthful meal and maybe you won't feel so guilty (it usually works for me). CHEERS!

Sources:

American Dietetic Association. ADA Evidence Analysis Library^®. Available at: www.adaevidencelibrary.org. 

American Heart Association. Alcohol, wine and cardiovascular disease. Available at: http://www.americanheart.org/presenter.jhtml?identifier=4422. 
Mahan, L K, Sylvia Escott-Stump, and Janice L. Raymond. Krause's Food & the Nutrition Care Process. St. Louis (Miss.: Saunders, 2012. Print. 

Bare Fruit Bliss

Chips have definitely made a name for themselves in the American diet and they tend to be an unhealthy staple in many households. However, I have found a brand of chips I LOVE because they won't put a damper on a healthful diet. Bare Fruit has created a healthy snack that makes you believe you have pure gold between your fingers. The best part about this packaged good: ONLY ONE INGREDIENT (organic apples). No sugars have been added along with no preservatives. Basically, you are getting 100% fruit with a desirable crunchy texture. By baking apples, the natural sugar caramelizes to enhance the sweet flavor. This is a perfect snack for when you are craving something sweet and crunchy. I like to put these baked apple chips on top of my oatmeal or in my greek yogurt to provide a different texture while adding a hint of deliciousness. You should be able to find these at Costco, Whole Foods, and Sprouts. Also, they come in differerent flavors such as cinnamon apple and granny smith apple which I am dying to try!

Nutrition Facts

Serving Size 1 oz (about 1/2 cup)

Calories 90

Total Fat 0g

Cholesterol 0mg

Sodium 10mg

Total Carbohydrate 26g

   Dietary Fiber 4g

   Sugars 21g

Protein 0g

If you want more information check out Bare Fruit's website... http://www.baresnacks.com