Helpful Tips for Staying Healthy While Dining Out

By Noor Nouaillati, Recent ASU Nutrition Student

Eating out is always fun, especially if you’re going out with a group of friends or on a date. However, this becomes a difficult decision for someone who is trying to watch their calories and stay in shape. If you’re curious how you can dine out, focus on calories, and have a good time check out these awesome tips from Eat Right that will help you.

  1. Have a plan. If you know that you are going out for dinner try to have a light breakfast and lunch. Have little snacks throughout the day so you won’t eat heavy.
  2. Know the restaurant’s menu ahead of time and read through it along with the nutritional information. Decide on the meal you want ahead of time.
  3. When you order your meal make sure you are getting all the nutrients that you need. For example, if you want to order the salmon platter make sure it comes with fresh vegetables with a side of whole grains. This will help you balance out your meal. If you get a grilled chicken salad ask for the dressing on the side and then you are in control of how much dressing you want to add. If one of your sides is a baked potato substitute it for a side salad or grilled/steamed vegetables.
  4. When it comes to beverages, get a glass of water with a slice of lemon.
  5. When it comes to dessert, split with someone or pick something light.

A personal diet tip of my own is, to always split your meal in half. Eat one half while you’re out and take the other half in a to-go box to eat later. This strategy makes you feel lighter and more satisfied with your meal.

I hope you find these tips useful the next time you’re out. An important thing to remember is, just because you’re watching what you eat doesn’t mean you can’t go out and enjoy a meal at your favorite restaurant.

And, if you decide to dine in, Fill Your Plate has plenty of healthy recipes for the stay home chef!

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Homemade Chili

By Noor Nouaillati, Recent ASU Nutrition Student

I don’t know about you, but I sure love making homemade chili during the winter. This homemade chili can be enjoyed year round. It’s fast, delicious, easy and filled with flavors and rich spices.

Start off by caramelizing your chopped white onions, one chopped garlic with some olive oil and add salt, pepper and chili flakes and let that cook. In the meantime time, drain two cans of kidney beans, black beans, white beans and pinto beans. Wash the beans well and let them drain while you start cooking the ground beef. Then, cook a pound of ground beef and season it with all spices, black pepper, cumin, cayenne pepper, turmeric, chili flakes, and salt. After that, add two cans of tomato sauce, two cans of diced tomato to the onions that were cooking and add the beans and cooked beef and add two cubes of magi. Magi gives the chili an extra taste without adding chicken broth to the dish. Let the chili cook on medium-low for 10-15 minutes. You can serve this chili with cornbread, or if you’re looking to try something new serve the chili on top of macaroni. Another option to add to this meal is to top it off with a dollop of sour cream, chopped green onions, and chopped jalapenos.

I find this recipe very easy, not time-consuming at all and honestly, you can put this in your crock pot and let it slowly cook. In my point of view, I enjoy homemade chili rather than getting it from a restaurant because at least I know what meat I’m working with. I hope you try this dish out.

For more awesome recipes check out Fill Your Plate!

Ingredients

1 chopped white onions

1 chopped garlic

2 tablespoon olive oil

2 cans of tomato sauce

2 cans of diced tomato

2 cans of black beans

2 cans of kidney beans

2 cans of white beans

2 cans of pinto beans

1 pound of ground beef

1 pinch salt

1 pinch pepper

1 pinch cayenne

1 pinch turmeric

1 pinch cumin

all spices

2 Magicubes

1 pinch chili flakes

1 whole chopped green onions

1 whole chopped jalapeno

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Did You Know Cabbage is in Season?

By Bailey Roden, Arizona Farm Bureau Intern

For January and February Cabbage is in season! Fill Your Plate has an article explaining how amazing it is that in Arizona we can grow crops year round! Check out the article tilted Planting Through the Low Desert Seasons to see what you should be planting in your garden this month!  Cabbage is great in the kitchen and for your health. Check out the article titled Learn a Little bit About Cabbage to read a story about how cabbage positively impacted the writer’s health. Who knows maybe next time cabbage will be your go-to produce?

In Arizona, we are blessed to be surrounded by locally-grown cabbage! Take a look at the article about 7 of Arizona’s Best Picks, this informative article will remind you how lucky you are to have such great local produce all around you. Cabbage can assist you in renewing your health. Check out this article all about ascorbic acid to learn more! Also, don’t forget Easter is sooner than you think! Check out this article for all the fun ways to dye eggs, cabbage can even play a part in creating decorative eggs!

After you’ve been exposed to all these informative articles about cabbage, check out this list of amazing recipes to bring into your household, while also introducing the great health benefits of cabbage to your family:

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On the Go Snacking

By Laura Slatalla, Recent ASU Nutrition Student

Are you lacking in quick and easy snack ideas? Healthy snacks like yogurt and hummus aren’t easy to eat while on the run, but having something handy while doing errands or going to class will keep you from stopping at a vending machine or fast food joint. Take a look at these convenient snack ideas for when you’re on the go.

Trail Mix

Design your own trail mix tailored to your likes. Start with some nuts like peanuts or almonds. Add seeds, dried fruit or berries, or some pretzels or crackers. The mix can be personalized and have the perfect ratio for you specifically. Portion it out into bags or reusable plastic containers and keep it in your purse.

Kale Chips

Craving something crunchy? Kale chips will satisfy without all the fat and calories that come along with your average potato chip. They are oven baked with a little olive oil, salt, and pepper to taste. Check out Fill Your Plate for the recipe.

Stuffed Pita

Pitas can be stuffed with veggies like spinach and bell peppers, turkey or chicken, and cheese. They require a little prep, but once they’re made and stored in the fridge, you can just grab one before you leave. They’re filling and won’t be messy if you need to eat them in the car. Everything stays contained in the pita.

Whole Fruit

I avoid fruits that need to be peeled or cut- like oranges or kiwis, but apples, pears, and grapes are all tasty options. Hardier fruit won’t bruise as easily in a bag, but harder containers can be used for berries and softer fruits.

Roasted Chickpeas

These beans make a crunchy snack that’s high in fiber. They’re rinsed, tossed in olive oil, seasoned, and baked at 450 degrees for a half hour.

Sliced Vegetables

Raw vegetables can be eaten as finger foods. Go with carrots, sliced bell peppers, or celery. Snacking is an awesome way to up your vegetable intake.

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Grandma Waldrop’s Homemade Chicken Noodle Soup

By Bailey Roden, Arizona Farm Bureau Intern

When I was younger, I spent a lot of time in Casa Grande with my grandparents. Lucky for me my Grandma is an amazing cook. She can make just about anything whether it’s from scratch or a recipe that she put her own spin on. She is like an artist in the kitchen. The plate is the canvas and the ingredients are the paint.  Not only does she make such beautiful meals but meals that have the power to make you feel better. I remember one time I was in Casa Grande and had fallen ill with the flu. I felt awful. I could not even leave the bed. I had heard my grandma in the kitchen, where she was making her homemade chicken noodle soup. What makes this soup so incredible is the time and patience my grandma has while in the kitchen.

She starts with the noodle making process. If it is just the two of us she only uses two eggs and cracks them into a bowl. Next, she adds a teaspoon of salt and then she begins to scramble the eggs. After that, she adds two cups of flour to the scrambled eggs. She works the flour into the eggs until it is pliable. If the mixture is still sticky she works in more flour. Once the flour is pliable she takes out a rolling pin and rolls it out. Then, she cuts it into a desired shape. Being the caring grandmother she is, she cuts the dough into smaller bite-size squares. Once the dough was shaped she then let it rest, because the dough will rise. Once the dough rises she boils the noodles for two minutes.

For the actual soup part of the meal, she cooks the chicken and uses the broth in the pan from the chicken she had just cooked and would add Cream of Chicken soup along with carrots, peas, and corn. A can of chicken noodle soup is no match for my grandma’s homemade masterpiece. Once the warmth of this amazing soup had hit my sore throat I had started to feel a bit better. It has always meant so much to me the careful thought my grandma puts into the meals she prepares for her family. The chances of you leaving my grandma’s house on an empty stomach are zero.

For more amazing recipes check out Fill Your Plate!

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