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Healthy Living: Garlic-Parmesan Roasted Broccoli


Garlic-Parmesan Roasted BroccoliI LOVE broccoli, but I get so tired of just steaming it and plopping it onto my plate.

Broccoli is super healthy. It’s rich in vitamin D, which helps keeps our metabolism in balance. It’s also rich in vitamins A and K.

Broccoli helps the body detox. We all want that unwanted sludge out of our bodies, don’t we? Broccoli helps move unwanted contaminants from our systems. It’s a great antioxidant with its concentrated vitamin C. Broccoli has the most vitamin C of any of the cruciferous vegetables. Broccoli also has concentrated lutein, zeaxanthin and beta-carotene, other powerful antioxidants.

If you steam or roast broccoli, the fiber provides a benefit against cholesterol. Using heat to start to break down the fibers helps your body use it more effectively than if you eat it raw.

It’s great for your heart as an anti-inflammatory and how it lowers cholesterol. It’s also good to support eye health and to help regenerate sun-damaged skin.

Garlic-Parmesan Roasted Broccoli

Ingredients:
24 oz (about 5 cups) broccoli florets
3 Tbs extra virgin olive oil
4 cloves garlic, minced
kosher salt and freshly ground black pepper, to taste
1/4 cup parmesan, grated
juice of 1 lemon

Directions:
Preheat oven to 425° F. Lightly grease a baking sheet with oil or coat with nonstick spray.

Spread broccoli florets in a single layer onto the prepared baking sheet. Toss with olive oil and garlic; season with salt and pepper, to taste. Sprinkle with parmesan and lemon juice, and serve immediately.

Serves 6

Nutritional Information: Calories Per Serving: 162, Fat: 11 g (4 g Saturated Fat), Cholesterol: 14 mg, Sodium: 213 mg, Carbohydrates: 9 g, Fiber: 3 g, Sugar: 2 g, Protein: 9 g.

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Healthy Living: Water


WaterI know I write about this frequently; it’s something I really struggle with.

I read today that the current recommendation for water intake is 80 ounces for an adult. I’ve also read studies which say to drink half your body weight in ounces. Either way, I bet that’s a lot more water than most Americans consume during the day, especially since nothing with caffeine or sugar counts as a “water” drink, no matter how hard I try to convince myself that unsweet tea equals water.

Basically, I have to trick myself into drinking more water.

I love the sparkling waters. They are calorie-free, sugar-free and fizzy, which I love. It reminds me of the years I lived in Europe, and any time you ordered water at a restaurant, they brought you the fizzy variety. It was probably also during that time period that I began to eschew ice. La Croix makes a variety of flavors, including lime, lemon, grapefruit and berry. Lime is my favorite.

Another trick is that every time I use the restroom, I have to chug 10 ounces after washing my hands. Sorry if that was too much information, but it works on getting the water down. I’m not likely to keep a bottle nearby to sip from, so chugging it works for me.

When I do keep a bottle of water handy, I try to flavor it with something. Chunks of watermelon, slices of cucumber or slices of strawberry are my favorite, but you could use any fruit or veggie you want.

I keep a 32-ounce bottle of water with cucumber in the refrigerator overnight, and my goal is to drink the whole thing before I leave for work in the morning. It’s so refreshing first thing in the morning, and it really helps to wake me up.

Another trick is to drink an equal amount of water for every caffeinated beverage you drink. This helps keep you hydrated.

So in theory, if I drink 32 ounces before work and another 16 ounces with my coffee (because I drink two cups of coffee), I’m more than halfway to my goal before lunch!



Healthy Living: Cinnamon Apple Chips


Cinnamon Apple ChipsSo far this summer, I’m losing the battle with my kids and fruit consumption, and this practically breaks my heart. There is nothing better than summer fruits.

It also begs the question: If my kids aren’t eating the abundance of fruit I’m leaving in the basket on the kitchen counter, what do they do with the fruit I pack them EVERY DAY in their school lunches? I’m not sure I want to know.

Since I’m often gone in the morning before they wake up for the day, I leave a note. Every day, the note says, among other things, “Eat some fruit. Drink a lot of water!”

My kids aren’t listening. I had to resort to a toddler tactic: turn the fruit into a fun snack.

They helped me make these, and they devoured them. That figures.

Sometimes, though, it’s whatever it takes!

Cinnamon Apple Chips

Ingredients:
4 apples, cored and sliced 1/8-inch thick
1 to 2 tsp ground cinnamon
1 to 2 tsp granulated sugar, if needed
nonstick cooking spray

Directions:
Preheat oven to 200° F. Slice the apples and place them in a large bowl. Toss with cinnamon and sugar, if using. Spray a baking sheet with nonstick cooking spray. Lay the apples on the pan in a single layer, so they are not touching.

Bake 2 to 3 hours until the chips are dry but soft. Remove from the oven and let cool completely. Store in an airtight container or zipper-lock bag for up to 4 days.

Serves 2

Nutritional Information: Calories Per Serving: 210, Calories from Fat: 6, Fat: 1 g (0 g Saturated Fat), Cholesterol: 0 mg, Sodium: 4 mg, Carbohydrates: 56 g, Fiber: 10 g, Sugar: 42 g, Protein: 1 g.

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Blueberry-Raspberry Smoothie


Blueberry-Raspberry SmoothieBreakfast is very important to me, and sometimes I don’t get the nutrition I intended. Smoothies, though packed with nutritional value, can be very expensive to purchase themselves. I love making them at my house, varying the ingredients each time to see what comes out of it. This particular smoothie I’ve made repeatedly because it’s so good (and friends keep requesting it).

Blueberry-Raspberry Smoothie

Ingredients:
1/2 cup fresh blueberries
1/2 cup fresh raspberries
1 dollop whipped cream
1 tsp vanilla extract
2 cups soy milk
1 handful fresh baby kale or spinach
2 tsp honey
1 1/2 cups ice

Directions:
Place all ingredients in blender, blend until smooth, and enjoy!

Calories Per Serving: 153, Fat: 5 g (1 g Saturated Fat), Cholesterol: 6 mg, Sodium: 95 mg, Carbohydrates: 22 g, Fiber: 3 g, Protein: 6 g.

Serves 3

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Posted in: Nutrition, Produce


Healthy Living: Grilled Foil Packets


Grilled Foil PacketsOne of my good friends recently lost about 12 pounds.

I asked him how he did it.

His reply, “I grill pretty much everything. The fat cooks off the food, but the flavor stays in.”

I didn’t run it by a dietitian, but it sounds like pretty good advice to me.

Speaking of the grill and eating healthy, I’ve been pretty obsessed with grill packets lately.

Basically, you take any combination of protein and veggies, wrap them in a foil packet, and grill them! I like doing this with seafood because it cooks up so quickly, but you can do it with chicken, pork or beef. I’d recommend cutting them into chunks or strips, though, to make sure they’re cooked through.

Some healthy combinations I love are salmon with asparagus and lemon, shrimp with bell peppers and lime, chicken with broccoli florets, and seasoned tilapia with zucchini. You can really use any combination.

Here’s the premise:

Choose a protein and some veggies. Toss lightly with extra virgin olive oil, and season with whatever you like. I like lemon pepper seasoning, Lawry’s Seasoned Salt, almost all of the McCormick Grill Mates, or just sea salt and freshly ground black pepper. The olive oil will help when you remove the food from the foil. Place an individual serving on a large piece of heavy-duty aluminum foil. Fold the foil over the top and side of the dish, leaving a little space. Seal tightly on every end. Grill for several minutes, and then flip (make sure the foil is tightly sealed so nothing leaks and causes a flare-up). Grill until cooked through. Let packets rest before opening them.



Family Matters: Summer Snacks


Summer SnacksSchool’s out for summer, and it’s time for the kids to be a little self-sufficient during the day.

I’m at work the vast majority of days in the summer, but that doesn’t mean my kids can’t eat a healthy meal and snacks while I’m at work.

One of their favorite things is apple slices with assorted toppings.

I slice the apples into rounds because, let’s face it, the knife is really sharp, and it makes me nervous if they use it if I’m not in the house. They do the rest. They love to slather an apple round with peanut butter. Then, they top it with raisins, almond slivers, coconut shreds, chocolate chips and dried cherries.

They also love celery sticks filled with cream cheese and topped with taco meat or buffalo chicken.

They also love to snack on fresh strawberries mixed with blueberries, Greek yogurt topped with granola and bagel thins spread with peanut butter.

If I can’t be at home, then I’m happy to know they’re eating healthy snacks that will sustain their energy throughout the day.



Healthy Living: Watermelon


WatermelonI bought the cutest, personal-sized watermelon at Brookshire’s today.

Other than tasting great and being easy to handle in a small, personal size, watermelon is a healthy summer fruit and a wonderful option for staying hydrated this summer.

Each bite of watermelon contains about 92 percent water and 6 percent sugar. That’s really not that much sugar, all things considered.

Watermelon has a lot of lycopene, which supports cardiovascular health. You’ll get the most lycopene when the flesh of the watermelon is dark red.

Watermelons also have properties that make them wonderful for anti-inflammatory and antioxidant support. They also contain a lot of vitamin C, about 16 percent of the recommended daily value. In addition, vitamins B6 and A are also found in abundance in watermelon. There’s also some potassium, while the fruit is very low in calories and is fat-free.

I love adding a few cubes of frozen watermelon to my water, and then enjoying the cool, refreshing flavor as they chill my water.



Healthy Living: June is National Dairy Month


June is National Dairy MonthThe slogan “Milk, It Does A Body Good” has been around for a long time for a good reason: Dairy does your body good!

Not just milk but yogurt, cheeses and other dairy products are also essential for strong bones, great teeth and good gut health.

Dairy products provide you with calcium, which (when consumed in a dairy product) is easily processed by the body. Dairy projects also provide you with vitamin D and protein, both essential for strong bones and muscles.

Cultured dairy products, like yogurt, infuse your system with probiotics that are essential for good gut health.

Dairy products are also a good source of potassium, vitamin D and iron.

Simply put, dairy is good for every part of your body!



Healthy Living: Kids’ Summer Breakfasts


Kids’ Summer BreakfastsSummers can be tough.

I still have to go to work, but my kids don’t have to go to school.

They’ve hit the age where they’re old enough not to need summer day camp, so they stay home during the day. They spend their hours running or biking (being certain to text me before they leave and as soon as they get home), working through the job list I leave every morning, playing outside with the kids down the street, and probably playing too many video games, truth be told.

I can’t always control what they do during the day, but I can make sure they have a good breakfast to start the day.

They are often still asleep when I leave, so I make sure to stock up on things they can prepare themselves that will give them energy and nutrition to have a great summer.

Some of those things include whole grain Bagel Thins with peanut butter, Greek yogurt with diced fruit and granola, homemade breakfast burritos (if you wrap them in foil, they stay warm for a pretty long time), homemade sausage rolls (same foil trick applies) and all kinds of fruit bars.

These are their favorite.

Strawberry Oatmeal Bars

Ingredients:
For the strawberry bars:
1 cup old-fashioned rolled oats
3/4 cup flour
1/3 cup light brown sugar
1/4 tsp ground ginger
1/4 tsp salt
6 Tbs unsalted butter, melted
1 tsp cornstarch
1 tsp freshly squeezed lemon juice
1 Tbs sugar, divided
10 oz fresh strawberries, chopped

For the glaze: (optional)
1/2 cup powdered sugar, sifted
1/2 tsp pure vanilla extract
1 Tbs milk

Directions:
Preheat oven to 375° F. Line an 8 x 8 pan with parchment paper so that it hangs over the sides.

Combine oats, flour, brown sugar, ginger and salt. Swirl in the melted butter, and stir until it forms crumbs and the dry ingredients are moistened. Set aside 1/2 cup of the mixture. Press the rest into the bottom of the prepared baking pan.

Spread about 1/2 the strawberries over the crust. Sprinkle with the cornstarch, lemon juice and 1/2 tablespoon sugar. Top with remaining berries and the remaining sugar. Spread the topping crumbs over the strawberries. It’s fine to have fruit showing through.

Bake for 35 to 40 minutes, or until the fruit bubbles and topping is golden. Cool completely.

For the topping, combine powdered sugar, vanilla and milk; whisk until smooth. Add more milk if you want the glaze to have a thinner consistency. Drizzle bars with glaze. Slice and serve.

Makes 16

Nutritional Information: Calories Per Serving: 115, Calories from Fat: 43, Fat: 5 g (3 g Saturated Fat), Cholesterol: 12 mg, Sodium: 68 mg, Carbohydrates: 17 g, Fiber: 1 g, Sugar: 8 g, Protein: 2 g.

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Honey: Nature’s Healing Candy


Honey: Nature’s Healing CandyAre your New Year’s resolutions slowly waning or have you kept with them? I sometimes find myself in the mornings knowing the gym will entice me to seize the day, but I’m unwilling to get out of bed. How do you make up for those “snooze button” mornings? Nutrition, that’s how.

One of our newer products in stores is Brookshire’s Honey. The Raw Texas Honey even comes in a Mason jar, so you feel as if you just came back from the hive itself. This honey is so delicious that I use it whenever I get the chance. I use it on celery, tortillas, cereal and snack mix, but there is much more to honey than snacking.

Our Brookshire’s Honey is 100% pure and True Source-Certified. That means the honey can be tracked from the consumer back through the supply chain to the country of origin and the beekeeper that harvested the honey from the beehive! We care about our customers, so we know exactly where our products and their ingredients come from.

There are so many reasons to include honey in your daily regimen. It boosts energy, reduces muscle fatigue, promotes a good night’s sleep, helps build up your immune system, soothes a sore throat, and can even help you fight cancer! You can also put it on a cut or burn to help heal it. It might even help persuade you to hit the gym in the morning! Just a spoonful is all you need. Perhaps I should start my mornings that way…

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Posted in: Natural, Nutrition


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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.

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