share. The Brookshire's Blog

Healthy Living: Back-to-School Breakfasts


Back to School BreakfastThere’s no disputing that breakfast is the most important meal of the day, especially for our kiddos going off to school each morning. Eating breakfast stabilizes blood sugar, revs up the metabolism, and gives the body and mind fuel for the day ahead.

The best breakfasts are the ones that combine protein and a complex carbohydrate.

Here’s a list of breakfast ideas that will get your child powering through the school day:

  • Whole-grain waffles spread with natural peanut butter
  • Steel-cut oats with Greek yogurt and fruit
  • A whole-wheat tortilla filled with scrambled eggs and some cheese
  • A toasted, whole-grain English muffin with Canadian bacon and an egg
  • Scrambled eggs mixed with veggies like onions, peppers and mushrooms
  • An egg white omelet with zucchini, tomatoes and cheese
  • A fruit smoothie with a slice of toasted Ezekiel bread
  • Egg “Muffins.” Mix 6 eggs, 1 cup baby spinach, 1 cup black beans, 1/4 cup grated parmesan cheese and 4 ounces ham. Pour into muffin tins lined with cupcake liners. Bake at 350° F until set, about 12 minutes.
  • Breakfast roll-ups. Press refrigerated crescent roll dough into triangles. Top with sausage, ham or bacon, and scrambled eggs and cheese. Roll up; bake at 375° F for 8 minutes.
  • Peaches and cream: Slice peaches and top with Greek yogurt. Sprinkle with granola.
  • Oatmeal topped with blueberries and slivered almonds
  • Homemade granola bars
  • Yogurt parfaits. Layer yogurt, fruit and granola in a pretty glass.


Healthy Living: Make-Ahead Snacks and Meals


Make-Ahead Snacks and MealsMy friend, Anthony, has been on an amazing healthy eating journey.

He has a job where his weight is closely scrutinized, and he’ll be the first to tell you that a love of Raising Cane’s chicken was not good for his figure.

So, he set about to eat healthier and make a lifelong change. He started exercising and lifting weights, and he prepares most of his meals and snacks in advance. That way, he has something ready and doesn’t resort to fast-food chicken.

He posts a lot of his ideas on Facebook, and I studied one of the posts lately to get some ideas for myself.

Some ideas for healthy, make-ahead meals and snacks include:

  • Overnight oatmeal.
  • Freezer breakfast sandwiches (whole-grain English muffins, egg whites, Canadian bacon)
  • Breakfast bowls (egg whites, black beans, baby spinach)
  • Sliced apples with a cup of natural peanut butter
  • Sliced pears with a wedge of Laughing Cow cheese
  • Tuna in a baby pita pocket
  • 1/2 cup of granola with dried cranberries
  • String cheese with 1/2 cup grapes
  • Zucchini crisps
  • Mason jar salads
  • Prepared stir-fry bags – slice up meats and veggies; store in serving-size bags (separately) and stir-fry when you get home


Healthy Living: Whole-Foods


Whole-FoodsAs always, I’m in awe of and inspired by my sister-in-law and her family when we meet at the beach each year.

Nothing passes through her lips that isn’t a whole-food.

She, my brother (her husband) and her three sons are the super-healthiest people I know. Fruits, veggies, whole-grains and lean proteins. Even for snacks. Even on the BEACH. (I hid my Combos in their presence). They snacked on grapes. Almonds. Pears. Peaches. Grape tomatoes. Water. Water and more water. They ate Greek yogurt for breakfast with homemade granola. They ate lettuce wraps for lunch with hummus and roasted red peppers. Their oldest son told my youngest son that white rice wasn’t as good as brown rice, but there was no need to be prejudiced (yes, that really happened).

They are pretty inspiring. I’m not sure where my sister-in-law’s drive comes from. When she makes pancake batter, it’s with ground quinoa instead of flour. She used to make and decorate sugar cookies, but those are too unhealthy, too. Now, while I’m more of an everything-in-moderation type mama, I applaud her values for clean and healthy eating.

Whole-foods, the ones God gave us, are the best basis of a healthy diet. Plants, fruits, vegetables, lean proteins and nuts are nature’s bounty that we were given to enjoy without processing and without alteration. Many studies have shown that a diet high in whole-foods is associated with a reduced risk of diseases such as cardiovascular disease, cancers and Type 2 diabetes. There are so many benefits to eating whole-foods.

One tip to buying whole-foods is to shop on the outer perimeter of Brookshire’s. Stick to the produce, meats and dairy sections.

Another is to read the list of ingredients in an item. If it’s under five, you might be good to go, but choose your ingredients wisely, too.

Her family rarely gets sick. Her three young boys do Kid Triathlons. She and my brother are lean, mean, parenting machines.

Enjoy your whole-foods and your healthy life.

| Permalink | Print
Posted in: Healthy Living


Healthy Living: Stay Hydrated


Stay HydratedWhile we’re at the beach and all through the summer months (especially in the South), it’s critical to stay well-hydrated. I, for one, don’t always notice when I haven’t had enough water.

Myriad studies have been done over the years to determine how much water your body needs each day. The answer actually varies a little, based on your activity level and various other factors, but experts agree that there is almost no such thing as too much water.

Water makes up about 60 percent of your body weight. It is critical in flushing toxins out of vital organs, carrying nutrients to your cells and providing moisture for the ears, nose and throat.

According to the Mayo Clinic, men need about 13 cups of non-caffeinated beverages a day while women need 9 cups.

Staying hydrated doesn’t have to be difficult.

Products like Propel Fitness Water and Dasani Sparkling Water count toward your water intake and add a pop of flavor that regular water doesn’t provide. You can add fruits and vegetables to your regular water for an infusion of flavor, as well.

On a day when you know you’ll be out and about a lot, running errands or going to fun outdoor activities, freeze water bottles the night before. The next day, put the frozen bottle in your car, and as you go about your routine, the ice will melt, leaving you with a cool, refreshing beverage on a hot day.



Healthy Living: Fresh Express Spinach


Rustic Grilled CheeseI was one of those rare kids who loved spinach from the get-go. When my mom would ask what vegetable I wanted with dinner, my answer was always an enthusiastic “spinach!” I still love it to this day and always, always have a bag of Fresh Express Spinach in my refrigerator. In fact, most days I eat it up to three times a day! I start at breakfast by adding fresh baby spinach leaves to an egg white scramble. Then at lunch, I use it in place of lettuce on my sandwich. At dinner, I mix spinach into butter or romaine lettuce for a salad. I love fresh spinach as a side dish to any meal. I gently sauté it until just wilted with a clove of freshly chopped garlic and finish it with a spritz of fresh lemon juice as soon as I take it off the heat. I LOVE this recipe idea from Fresh Express, as it combines so many of my favorite things!

Rustic Grilled Cheese

Ingredients:
8 slices rustic country sourdough bread
4 Tbs Dijon mustard
4 Tbs honey
24 baby spinach leaves from one bag of Fresh Express Baby Spinach
8 slices prosciutto, thinly shaved
8 slices Baby Swiss cheese, thinly sliced

Directions:
Heat panini press to medium heat, and spray with cooking spray (or you can use a grill pan on medium heat). Spread a thin layer of Dijon mustard on 4 slices of bread. On remaining undressed slices of bread, spread a thin layer of honey. Place 2 slices of Baby Swiss, 2 slices of prosciutto and 6 baby spinach leaves on 4 slices of bread. (Make sure each slice of cheese is on the side with the bread so it acts as the “glue” to holding the sandwich together.) Place the remaining slices of bread on the sandwiches. Grill the sandwiches until the bread is golden and cheese is melted.

Nutritional Information: Calories Per Serving: 393, Calories from Fat: 103, Fat: 11 g, Trans Fat: 0 g (7 g Saturated Fat), Cholesterol: 40 mg, Sodium: 978 mg, Potassium: 272 mg, Carbohydrates: 55 g, Fiber: 3 g, Sugar: 21 g, Protein: 21 g

View this recipe to print or add items to My Shopping List.



Healthy Living: Watermelon Basil Popsicles


Watermelon Basil PopsiclesSummer is certainly a great time for frozen treats, but when you’re eating something like ice cream, you have to beware of the fat and calories you’re consuming. However, when you eat fruit, you can be a little more liberal with your portions and frequency.

These fun treats are frosty AND healthy, combining watermelon (which has tons of vitamins A and C) with fresh basil and lime juice. Then, you just pop them in the freezer.

As a working mom, I’m not home all day to monitor what my kids eat. I’d feel good about leaving these popsicles home unattended with two growing boys.

They’re quick and easy to make, too.

Watermelon Basil Popsicles

Ingredients:
1/4 cup water
3 Tbs honey
8 basil leaves, plus more for garnish
4 cups watermelon, cubed
2 Tbs fresh lime juice
10-count (3 oz) popsicle mold
10 wooden popsicle sticks

Directions:
In a saucepan, bring water and honey to a boil; stir to dissolve the honey. Remove from heat and add basil; allow to cool, then remove the basil.

In a blender, combine the basil simple syrup (the water and honey combo), watermelon and lime juice; puree until smooth.

Equally pour the mixture into popsicle molds, and insert an additional basil leaf or two for garnish. Next, cover with the top and insert popsicle sticks. Placing paperclips on the top end of the popsicle sticks will help them stay in place. Transfer to the freezer and freeze for 4 hours or overnight. Once frozen, remove the popsicles by running water over the molds and gently pulling on the sticks. Wrap in wax paper and store in the freezer for up to a month.

Nutritional Information: Calories Per Serving: 38, Calories from Fat: 1, Fat: 0 g, Cholesterol: 0 mg, Sodium: 1 mg, Potassium: 72 mg, Carbohydrates: 10 g, Sugar: 9 g, Protein: 0.4 g

View this recipe to print or add items to My Shopping List.



Healthy Living: Peach Salsa


Peach SalsaEveryone in my family loves peaches, and they are at their sweet, juicy peak right now.

We eat them in our breakfast cereal, on salads, sliced, in pies, in cobblers, grilled and baked, but I’d never used them in a salsa before now.

This salsa is fresh and healthy, and it can be used so many ways. Eat it with pita chips or tortilla chips. Use it as a topping for grilled chicken, pork or fish. Serve it over greens for a peach salad.

Any way you use it, it’s simple and delicious.

Peach Salsa

Ingredients:
1 1/2 cups ripe peaches, diced
1 cup tomato, diced
1 Tbs jalapeño, finely minced (about 1/2)
1/4 cup yellow peppers, small dice
1/4 cup red onions, finely diced
1 Tbs cilantro, chopped
juice of 1 lime
1/4 tsp ancho chile powder or other chile powder
1 Tbs brown sugar, packed
salt and pepper, to taste

Directions:
Mix all ingredients together well. Serve right away, or cover and refrigerate until ready to serve.

Nutritional Information: Calories Per Serving: 33, Calories from Fat: 2, Fat: 0 g, Cholesterol: 0 mg, Sodium: 3 mg, Potassium: 181 mg, Carbohydrates: 8 g, Fiber: 1 g, Sugar: 6 g, Protein: 0.8 g



Healthy Living: Chipotle Chicken Sweet Potato Skins


Chipotle Chicken Sweet Potato SkinsI remember, back around the time I was in college, when potato skins were the big thing.

Maybe they still are, but I don’t see them around like I did then, on every restaurant appetizer menu and well-stocked in the frozen food section of the grocery store. However, I still like a good potato skin. Sadly, my metabolism isn’t the same as it was when I was in college, and the thought of eating something laden with cheese and bacon makes me gain weight.

This version with sweet potatoes contains two “super foods” that are tremendously healthy and that help our bodies ward off diseases. Spinach and sweet potatoes provide so many vitamins and nutrients your body needs to stay strong, like vitamins A, B, C, D, E and B-12, along with iron, potassium and magnesium. The chicken provides lean protein, and you can always skip the cheese if you’re really wanting to be super-healthy. I love the flavors of the chipotle peppers and the sweet potatoes together. Delish!

Chipotle Chicken Sweet Potato Skins
Serves 6

Ingredients:
3 medium sweet potatoes
3/4 lb (about 2 small) boneless, skinless chicken breasts
1/4 cup olive oil
2 Tbs fresh lime juice
2 cloves garlic, minced or grated
3 whole chipotle peppers, minced
1 tsp dried oregano
1 tsp cumin
2 tsp chili powder
salt and pepper
2 cups spinach
5 oz sharp white cheddar cheese, shredded
chopped cilantro, for garnish
Greek yogurt, for serving

Directions:
Preheat oven to 350° F. Wash the sweet potatoes and prick all over with a fork. Place in the oven and bake for 50 to 60 minutes, or until fork tender. Place the chicken in a baking dish and rub with 1 tablespoon of olive oil, salt and pepper. Place in the oven with the potatoes and bake for 25 minutes. Allow to cool and shred the chicken with a fork or your hands. When the sweet potatoes are done, cut in half and allow to cool for 5 to 10 minutes.

In a medium-sized bowl, combine the remaining olive oil, lime juice, garlic, chipotle peppers, oregano, cumin, chili powder, salt and pepper. Set aside.

Heat a small skillet over medium heat and wilt the spinach (this can also be done in the microwave). Toss the spinach and shredded chicken together; set aside and keep warm.

Turn the oven up to 400° F. Scrape the sweet potatoes out of the peeling, leaving a medium-sized layer of flesh inside with the peeling so that it can stand up on its own (I reserved the remaining flesh for another use). Place potatoes in a baking dish. Brush the skins with a little of the chipotle sauce and bake for 5 to 10 minutes until nice and crisp. While the skins bake, mix the spinach, chicken and chipotle sauce together.

Remove skins from the oven and stuff with the chicken mixture. Top with shredded cheese and bake for 10 minutes, or until the cheese has melted and the skins are hot and crisp. Serve with fresh chopped cilantro and Greek yogurt, if desired.

Nutritional Information: Calories Per Serving: 549, Calories from Fat: 171, Fat: 19 g, Trans Fat: 0 g (6 g Saturated Fat), Cholesterol: 73 mg, Sodium: 341 mg, Potassium: 2105 mg, Carbohydrates: 68 g, Fiber: 11 g, Sugar: 3 g, Protein: 29 g

View this recipe to print or add items to My Shopping List.



Healthy Living: Blackberries


BlackberriesBlackberry season makes me happy.

I love these luscious fruits, juicy and bursting with flavor.

Besides being delicious, they’re really good for you, too. In addition, you can buy all you can carry this summer and freeze them for use in the winter. Just make sure they’re washed and COMPLETELY dried, then pop them into a freezer bag and break out again to beat the winter blues in January.

The health benefits of blackberries are myriad, according to the Huffington Post:

“Much like spinach, raisins, apples, plums and grapes, blackberries are rich in bioflavonoids and vitamin C, but other nutritional benefits include a very low sodium count and having only 62 calories to a cup.

Their dark blue color shows that blackberries have one of the highest antioxidant levels of all fruits. Antioxidants lower the risk of cancers if the berries are eaten in their natural state.

Eating blackberries is said to promote the healthy tightening of tissue, which is a great non-surgical procedure to make skin look younger.

The high tannin content of blackberries provides a number of benefits to reduce intestinal inflammation, alleviate hemorrhoids and soothe the effects of diarrhea.

The leaves of blackberries, which are consumable, have been used to treat mild inflammation of the gums and sometimes even sore throats.

The astringent tannins are effective in oral hygiene when used as a gargle or mouthwash.”

So, run, don’t walk, out to get some blackberries now!



Healthy Living: LouAna Coconut Oil


Chicken with Tomatoes and OkraThere is a difference between good fats and bad fats.

For example, you could eat a deep-fried Twinkie OR you could scramble some egg whites in a bit of coconut oil.

Obviously, one is healthier.

LouAna Coconut Oil is 100 percent pure. It contains zero grams of trans fats per serving, and it is a cholesterol-free food that contains non-hydrogenated fats.

Coconut oil is a non-GMO derived food, and it is great for sautéing, baking, cooking and making popcorn.

If you’re like me, the first thought you had about coconut oil was, “I don’t really like coconut.” I promise you, there is no flavor and no aroma of coconut with this oil. Coconut oil can be substituted in recipes for butter, margarine or shortening.

To me, it has a lighter flavor without the heavy oil taste. It comes in a solid form at room temperature (makes for easy measuring) and becomes liquid very quickly when heated.

Chicken with Tomatoes and Okra
Serves 4

Ingredients:
1/3 cup LouAna Coconut Oil
8 bone-in chicken thighs
1 1/2 tsp salt
1/2 tsp freshly ground black pepper
1 1/2 cups fresh or frozen (1/2 inch-thick) sliced okra
1 (14.5 oz) can whole peeled tomatoes, drained and crushed
1 Tbs white vinegar
1 Tbs flour
1/2 tsp sugar

Directions:
Heat oil in a large skillet over medium-high heat.

Season chicken evenly with 1 teaspoon salt and pepper. Add chicken to pan; sauté 4 minutes on each side or until browned.

Remove chicken from pan. Add okra to pan; cook 2 minutes. Stir in okra, broth, tomatoes and sugar; bring to a boil.

Gently place chicken in tomato mixture. Reduce heat, and simmer 20 minutes or until chicken is done, stirring occasionally.

Remove about 1/4 cup hot broth from pan; stir vinegar and flour into broth mixture.

Return broth mixture to pan; bring to a boil. Cook 1 minute or until sauce is slightly thickened.

Recipe from LouAna

Nutritional Information: Calories Per Serving: 682, Calories from Fat: 475, Fat: 53 g, Trans Fat: 0 g (26 g Saturated Fat), Cholesterol: 190 mg, Sodium: 1193 mg, Potassium: 120 mg, Carbohydrates: 9 g, Fiber: 2 g, Sugar: 3 g, Protein: 42 g.

View this recipe to print or add items to My Shopping List.



Page 1 of 3312345678910...Last »
Copyright © 2010-2014, Brookshire’s. All rights reserved.
The products mentioned in “Share, the Brookshire’s Blog” are sold by Brookshire Grocery Company, DBA Brookshire’s . Some products may be mentioned as part of a relationship between its manufacturer and Brookshire’s.

Product Talk

Each Monday we feature a new or interesting product.

Healthy Living

Tips on maintaining a healthy lifestyle, every Tuesday.

Shop the Sale

On Wednesdays, get a tip or idea on using an item in the circular.

Family Matters

Ideas for the whole family come to you every Thursday.

Dine In

Stop fighting the crowds, save money and dine in, every Friday.

Mi Blog Hispano

De Todo un Poco
Subscribe via RSS