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NIFS Healthy Living Blog

Helpful Kitchen Gadgets for Balanced Eating

GettyImages-673500198When my husband and I got married and combined our kitchens, he was appalled at the amount of gadgets that filled my drawers and cabinets. I have always loved the single-use items such as the pineapple peeler and corer, the avocado slicer, the strawberry-top remover, the banana case keeper—and the list goes on and on and on!

If you are a minimalist and don’t want your drawers and cabinets overflowing with kitchen items, hopefully you can use this list of five helpful gadgets to help with balanced eating. Lucky for you the holidays are coming up, so any and all of these would be great gifts or something to add to your own wish list!

Pasta Portion Control Container

A serving of cooked pasta is ½ cup, but the average person eats around six servings at a time! This handy pasta portion cooker will help keep those pasta serving sizes in check. Use the basket to portion out 1–3 servings of your favorite smaller pasta noodle. Then place the basket in boiling water; when it is ready you just lift the basket out and the water will drain right into the pot! Then just add your favorite protein and sauce and enjoy. If you prefer skinnier noodles such as spaghetti or fettuccini, there is a hole on the basket to help measure the correct amount. Look for the pasta portion control container here.

Stainless Steel Vegetable Steamer

One product that I use almost nightly is the stainless steel veggie steamer. It is super easy to plop the steamer in a pan with a little water in the bottom. Fill it with your favorite veggie like broccoli, carrots, or cauliflower. Then cover with a lid and cook for around 10 minutes. Perfectly steamed veggies are the result with almost all of the nutrients intact since they aren’t submerged in water or cooked until they are mushy. You can purchase the vegetable steamer here.

Salad Dressing Shaker

One of the first foods you think of when trying to eat healthier is salad. However, you can make a bowl full of veggies very unhealthy if you top it with a high-fat processed salad dressing. If you have ever flipped over the bottle of salad dressing, a lot of ingredients are listed! To cut back on all of those additives, purchase this little salad dressing shaker to make your own. It comes in small and large depending on how much dressing you want to make and is easy to clean and use. Start with some heart-healthy olive oil and add your favorite spices to top your next salad. Purchase the salad dressing shaker here.

Collapsible Salad Bowl

Not having a plan for lunch can be a killer if you have to order in or go out each day. Instead, you could purchase this handy contraption to make bringing your own salads to work much more tasty. This space-saving bowl collapses for storage and has a tray on top for all sorts of toppings or sides. Toss a few whole-wheat crackers, veggies, diced chicken, tuna or egg, and your homemade salad dressing on top and you can have a balanced, high-fiber lunch without having to go out. A fork and spoon attach to the lid so you don’t have to go searching for one at the office. You can purchase the salad bowl here.

Olive Oil Sprayer

The benefits of a Mediterranean diet have been researched and proven. The base of that diet is using olive oil. However, even though olive oil is good for you, it is still very high in calories, so the key is to not overdo it. One way to help with this is to use an olive oil sprayer. This is another gadget that gets pulled out almost nightly at our house. Just spray your pan before adding your protein or veggie, or add a spritz to your cooked veggies when they are done. You can even spray your air-popped popcorn with it too! Just grab your favorite olive oil, fill the container, and spritz away! You can purchase a Misto here.

Hopefully one or all of these gadgets will find their way into your kitchen soon!

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: nutrition healthy eating lunch cooking fats portion control salad

Green Nutrition: Healthy St. Patrick’s Day Recipes

GettyImages-485131020.jpgSt. Patrick’s Day, the greenest of the holidays, is right around the corner. You might have your favorite lucky green shirt that you wear every year, but do you also have a favorite green dish that you eat, too? For a lot of people that might be some corned beef and cabbage, but if you aren’t a fan of that dish, want something with more balanced nutrition, or want to eat green at other meals too, try one of these healthy and tasty green recipes.

Green Goddess Smoothie for Two

2 cups green, leafy veggies, such as spinach, kale, romaine, and collard greens

2 cups liquid, such as water, milk (almond, coconut, cow’s, soy, etc.), or Greek yogurt

3 cups fruit, such as banana, berries, mango, pineapple, peach, pear, and apple

  1. Blend the greens and liquid first.
  2. Then add the fruit and blend again. Use frozen fruits for a thicker smoothie and to avoid adding ice.

(Here are more tips for building nutritious smoothies.)

Edamame Guacamole

1 cup frozen, shelled edamame, thawed

1 ripe avocado, peeled and pitted

½ cup chopped cilantro

2 cloves garlic, minced

¼ onion, roughly chopped

½ jalapeno, finely chopped

Juice of 2 limes

2 to 3 Tbsp water

Salt and freshly ground black pepper, to taste

  1. Put edamame, avocado, cilantro, garlic, onion, jalapeno, and lime juice in the bowl of a food processor and pulse until combined.
  2. Add enough water to make a creamy consistency and pulse again. Pulse until smooth.
  3. Transfer edamame guacamole to a serving bowl and season with salt and pepper. Stir. Serve with chips or vegetables.

Green, Green Salad

24 oz. Brussels sprouts, shredded

6–8 slices crisp cooked bacon, chopped

1 cup sliced red onion

⅔ cup dried cherries, unsweetened

⅔ cup sliced almonds, toasted

4 oz. goat cheese, soft and crumbled

 Citrus Vinaigrette:

1 small orange, juiced

1 tsp. orange zest

1 lemon, juiced

2 Tbsp finely minced shallots (may substitute 1 Tbsp minced garlic)

1 tsp. yellow mustard

3/4 cup olive oil

2 tsp fresh thyme, minced

Sea salt and pepper to taste

  1. Shred Brussels sprouts using the shredding blade of a food processor or slice thinly with a knife.
  2. Place Brussels sprouts in a large bowl and combine with chopped bacon, red onion, cherries, almonds, and goat cheese.
  3. Whisk together vinaigrette ingredients.
  4. Add vinaigrette immediately before serving and toss well to coat.

Makes 10 servings

This year on March 17th, pull out your favorite green clothing item and also make it a goal to eat green at every meal!

Like what you've just read? Click here to subscribe to our blog!

This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: nutrition recipes holidays salad greens smoothies