5 Kitchen Hacks for Fresh Lemon

Fresh lemon can be an all-purpose superstar in your kitchen. Try these five hacks where lemon substitutes for hard-to-find ingredients, helps with kitchen cleanup and more.

1. Clean Your Cutting Boards
Scrub stubborn stains and bacteria from wooden or plastic cutting boards using half a lemon and coarse salt.

2. Make Buttermilk
Don’t have any buttermilk on hand for pancakes and salad dressing? Stir 1 tablespoon of lemon juice into a cup of low-fat milk; allow to sit for 5 minutes before using.

3. Make Ricotta Cheese
Lemon acts as the acid needed to curdle a steamy combo of milk and cream. Strain and voila — the best-tasting ricotta cheese ever!

4. Replace Soy Sauce
Try lemon as a sodium- and gluten-free alternative to soy sauce! Once it’s incorporated into dishes like a stir-fry or sesame dressing, you’ll get a similar sensation, since sodium and citrus activate the same taste sensors.

5. Tenderize Meat
The pungent pucker of fresh lemon also helps to tenderize meat and poultry. Add fresh lemon juice to marinades or even use it to “cook” seafood in a ceviche recipe.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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Giveaway: An Olive Oil and Honey Gift Box from The Olive Table!

I can’t believe it’s December already. This year has completely flown by – and soon it will be 2016! Before we head into the new year, I wanted to share one last giveaway from a company I have grown to love: The Olive Table. The Olive Table is a small company based in Woodstock, Vermont, and they import premium quality, single estate, extra virgin olive oils from the owner’s family property in Greece.

The Olive Table produces two extra virgin olive oils from 100% Koroneiki olives: a conventional olive oil, and a certified organic early harvest olive oil. The conventional oil is a light, delicate intensity oil and the early harvest oil is a greener, sharper-tasting oil with a bit more bitterness. Their oils are cold extracted, unfiltered, low in free fatty acids (less than .3%) and high in polyphenols. I served their oils with a cheese plate at a recent holiday party and they were a total hit! So rich in flavor, not watered down like a lot of olive oils you find at the store.

They also offer raw all natural Greek honey; the varieties currently available are Pine, Chestnut and Reiki (Mediterranean Heather). The ‘forest’ honey (Pine and Fir) are lower in sugar and therefore never crystallize, and their flavors are unique and pure. All of their products are naturally flavored and free of any additives or preservatives. I mix 1/2 tsp of their honey into my oatmeal every morning, and it is amazing.

 

And now one lucky reader has the opportunity to win a gift box from The Olive Table, containing two olive oils (one Private Reserve and one Organic Early Harvest) and two of the Honey varieties!

To Enter: You can enter in one of five ways (each option below counts as a separate entry):

1. Sign up for my free, monthly newsletter (it has healthy recipes and tips – no annoying ads  plus you’ll get a free healthy meal plan when you sign up!)
2. Subscribe to The Picky Eater via RSS or via email
3. Like The Picky Eater on Facebook
4. Follow me on Twitter (@pickyeaterblog)
5. Follow me on Pinterest

Then post a comment here for each option above that you chose. 

This giveaway will be open until Sunday, December 27th at 11:59pm PST. I’ll be selecting the winner at random (via random.org) and will contact them via email. I’ll be announcing the winner in the comments of this post on Monday, December 28th.

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Nutrition News: Healthier Hershey’s Kisses, Pregnancy Weight Guidelines, Ditching Sugary Sodas

A healthier Kiss

The thing about Hershey’s Kisses and Hershey’s Milk Chocolate bars is that they’re always reliably the same, right? Not this year. Hershey’s has announced that both of those candy staples will now be made with simple, recognizable ingredients and no artificial flavors. The formula change, starting with holiday Hershey’s Kisses, is part of the chocolate giant’s larger commitment to greater transparency about ingredients. “We started making our great-tasting chocolate in 1894 with ingredients you might find in your pantry, like cocoa, milk, sugar and vanilla, and we’re continuing that tradition today,” Mary-Ann Somers, Hershey’s vice president and general manager of U.S. confection, said in a press release. “People want to see ingredients that they know and are familiar with in their foods and we’re listening.” The holiday Kisses will also come in packs featuring a SmartLabel QR code that provides consumer access to information about nutrition and allergens.

 

Keeping baby weight in check

The “eating for two” excuse for having that third bowl of ice cream — while parked in front of the TV — may not be the best idea after all. Women may need to take greater care to eat healthily and exercise before, during and after pregnancy in order to stave off weight gain, obesity and related health issues, the American College of Obstetricians and Gynecologists says. According to new ACOG guidelines, obese women who lose even just a little bit of weight may reduce the risk of problems with their own health, and those of their babies. “Maintaining a healthy weight is important to overall health at all times, but it becomes a vital sign when a woman is pregnant or planning a pregnancy,” Dr. Patrick Catalano, an OB-GYN who helped compile the new guidelines, said in a news release. Co-author Dr. Raul Artal called pregnancy “an ideal time for lifestyle modification … because more than any other time in her life, a pregnant woman has the most available access to medical care and supervision.”

 

Moms make a difference

Let’s hear it for moms. Under pressure from a grassroots group called MomsRising, which has urged chain restaurants to improve the healthfulness of the foods they serve to kids (and adults), . Other restaurant chains, including Dairy Queen, Burger King, Wendy’s, Subway, Chipotle and Panera, have taken what MomsRising calls an “important first step” in improving child nutrition. “Currently, almost one in three young people are at risk for nutrition-related diseases such as type 2 diabetes, high blood pressure and high cholesterol, according to the American Heart Association,” the group said in a press release. “Sugar-sweetened beverages such as soda play a unique role in promoting disease because they are the largest source of added sugar in children’s diets.”

 

Amy Reiter is a writer and editor based in New York. A regular contributor to The Los Angeles Times, she has also written for The New York Times, The Washington Post, Glamour, Marie Claire, The Daily Beast and Wine Spectator, among others, as well as for Salon, where she was a longtime editor and senior writer. In addition to contributing to Healthy Eats, she blogs for Food Network’s FN Dish.

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5 Lighter Finger Foods for Your Holiday Soiree — Fall Fest

It’s that time of year when our opportunities to O.D. on cheese and crackers are heavily abundant. We love a baked Brie just as much as the next person, but if you’re hosting a holiday get-together, the cocktail hour should consist of light, refreshing bites that anticipate the meal ahead without completely spoiling it. If there’s a creamy, bubbling-hot dip on the table, it should come as no surprise when your meticulously arranged crudite platter goes untouched and, worst of all, your guests are too stuffed to enjoy the main event. Small bites that are not only light but also quick and easy to make are best for everyone in attendance — especially the host — so choose recipes that require no more than 20 minutes of prep work (the less time, the better). Here are five finger foods you can count on to hit the mark at your upcoming soiree.

Eggplant Ricotta Bites (pictured at top)
Think of these lightly breaded eggplant bites as a slimmed-down, miniaturized version of eggplant Parmesan. Sauteing the eggplant gives it a desirable crunch, without the excess oil you get with deep-frying. When it comes time to plate, channel the classic presentation by topping the eggplant rounds with fresh ricotta, diced tomatoes and shredded basil.

Avocado-Feta Dip
Feta cheese turns this otherwise ordinary guacamole into a festive tangle of flavors: savory, spicy and sharp, all at once. Serve the fresh green dip alongside the tomato and ricotta-topped eggplant bites and you’ll have a festive, edible display of red and green.

Baked Coconut Shrimp
Plump shrimp with a crisp breading — what could be better when mingling over hors d’oeuvres? Order them off the appetizer menu at your favorite restaurant, however, and you could be downing upward of 500 calories before you even glance at the entrees. These homemade coconut shrimp tossed in panko breadcrumbs are baked — not fried — for a crunchy bite with just 167 calories per serving.

Mushroom Wellington with Creamy Carrot Sauce
The chefs at Food Network Kitchen took their inspiration from the most-important part of traditional beef Wellington: the duxelles, a paste of finely chopped mushrooms, shallots and herbs cooked in butter, minus the beef. Serve this impressive main course with the bright carrot sauce, which gets its creaminess from just a touch of cream cheese.

Vegan Potato Pepper and Olive Phyllo Cups
If you’re hosting vegans, they’ll be extremely grateful if you include these meat- and dairy-free phyllo cups on your menu. Each cup is filled with mashed potatoes blended with olive oil and nutritional yeast, which helps create a creamy, “cheesy” base. Make the filling the day before your get-together, then fill, heat and serve when ready.

For more festive small bites, check out these recipes from our friends:

The Lemon Bowl: 5-Ingredient Pizza Skewers
Feed Me Phoebe: Brussels Sprout Latkes with Anchovy Aioli
Creative Culinary: Blue Cheese, Walnut, and Port Wine Pâté
Napa Farmhouse 1885: Avocado Crostini with Oaxacan Sesame Sauce
Red or Green: Chipotle Ranch Dip
Elephants and the Coconut Trees: Baked Falafel and Hummus
The Mom 100: Creamy Avocado Dip
The Wimpy Vegetarian: Jalapeño Poppers Gougere
Daily*Dishin: Peppadews Stuffed with Mozzarella Fresca
Taste with the Eyes: You Don’t Have To Be Jewish To Love Latkes
FN Dish: 5 One-Bite Wonders You Need at Your Holiday Party

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The Best and Worst Holiday Cocktails

During the holidays, lots of liquid calories are guzzled in the form of delicious holiday cocktails. Before you let too many of these calories hit your waistline, check out which cocktails you’re better off avoiding and a few you can sip (almost) guilt-free.

Best

Low-Fat Eggnog (pictured at top)
Lighten up this holiday classic by using nonfat milk and a combo of eggs and egg whites for only 90 calories per serving.

Pomegranate Champagne Cocktail
Champagne flutes provide portion control, so you can’t pour more than 6 fluid ounces into a glass (that’s if you fill it to the tippy top). In this cocktail, only 4 fluid ounces of champagne is mixed with a splash of pomegranate juice for 95 calories per serving.

Blissini
An even ratio of Prosecco, OJ and pomegranate juice gives this libation a boost of vitamin C for only 110 calories.

Mulled Wine
Apple cider and wine, combined with very low-cal herbs and spices, make up this holiday favorite. Just be careful how much honey or other sweetener you use. This recipe calls for 1 1/2 teaspoons of honey per person and has only 160 calories per serving.

White Sangria
Great for parties, sangria is made with wine, fresh fruit and 100 percent fruit juice. Opt for white wine to help prevent any annoying red wine stains.

Worst

Spiked Eggnog
This combo of eggs, cream and sugar, plus a shot of booze, tallies up to close to 450 calories per serving.

White Russian
Cream and coffee-flavored liqueur spiked with vodka and poured into an oversized glass make a White Russian a calorie bomb of close to 500 calories per serving.

Mudslide
On average, there are around 625 calories in this chocolatey libation, thanks to a combo of Kahlua, Bailey’s Irish Cream, heavy cream and vodka.

Margarita
A sugary mix and lots of alcohol rack up over 600 calories in this cocktail. Other types of cocktails made from sugary mixes should also be avoided.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

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Eggnog Mania

Out with the pumpkin and in with the eggnog! Now that Thanksgiving is behind us, we move on to the next food phenom of the holiday season … nog-flavored everything!

The Original
Traditional eggnog is made from milk, cream, sugar and frothy whipped eggs. It’s often flavored with spices like cinnamon, vanilla and nutmeg, and may be spiked with rum or bourbon. This popular drink is a staple at many holiday gatherings, but all those decadent ingredients add up to anywhere from 220 to more than 400 calories per cup!

To avoid a food safety snafu, homemade batches of this bevvie should be cooked or made with pasteurized eggs, especially for party guests who are pregnant or have compromised immune systems.

The Impersonators
To pay homage to this beloved beverage, every year more and more eggnog-flavored foods can be found.

Coffee Creamer
It may seem like a harmless addition to a cup of joe, but just one tablespoon of coffee creamer contains 35 calories and 1.5 grams of fat. It may also come as a big surprise to some folks that this stuff contains no cream (or eggnog) — just water, oil, flavorings and thickeners.

Lattes
An annual holiday offering at many chain coffee joints, a 12-ounce cup of this seasonal creation made with whole milk contains 380 calories, 17 grams of fat and 42 grams of sugar!

Tea
Here’s an eggnog goodie that actually won’t get you in to trouble, as long as you watch the added cream and sugar. Lots of brands of bagged teas offer an eggnog flavor for the holidays, and each cup of brewed tea contains less than 5 calories.

Cake and Cookie Mixes
Look around and you may be able to find limited-edition mixes for eggnog-flavored baked goods, including scones, muffins, cookies and cakes. And while they probably aren’t any worse than the garden-variety vanilla and chocolate flavors, they are high in calories, fat and sugar.

Protein Powder
Spiru-Tein is a brand of plant-based protein powder that likes to get into the spirit of the season, making an eggnog-flavored powder that contains 120 calories and 14 grams of protein per scoop.

Candy
You can find eggnog versions of everything, including candy canes, saltwater taffy, candy corn, truffles, marshmallows and candy melts. It should go without saying that these are pure sugar and should be consumed in moderation, just like all those other holiday treats.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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10 Healthier Cookies for Your Cookie Swap

The holidays are approaching and cookies are one of the most-popular requests. If you’re going to a cookie swap or holiday party, here are 10 cookies you can feel good about baking.

Pumpkin Chocolate Chip Cookies (pictured at top)
Although the recipe calls for two sticks of butter, it makes 60 cookies! Each cookie contains about 100 calories and some vitamin A from the pumpkin.

Double Ginger Cookies
Ground and candied ginger make these holiday cookies irresistible.

Almond Blueberry Cookies
When berries are out of season, it’s time to dig out the frozen varieties. Just be sure to thaw and drain them before using.

Soft Maple Cookies
Liquid sweeteners like maple syrup lend to the chewy mouthfeel of these cookies. Another plus: Maple syrup provides small amounts of minerals like zinc, manganese, potassium, iron and copper.

White Bean Chocolate Chip Cookies
Tasters will never believe that you used white cannellini beans to replace part of the butter in this recipe!

Chewy Sugar Cookies
These babies have 87 calories and 6 grams of sugar per cookie, without the colored-sugar topping. When decorating, use brightly colored sugar sprinkles so the cookies look festive without being overly sweet.

Chocolate-Hazelnut Cookie Drops
These five-ingredient cookies call for the ever-popular chocolate hazelnut spread, and you need only 1/2 cup of it to make 38 to 40 cookies.

Gluten-Free Pumpkin, Oat and Cranberry Cookies
Sometimes there are a few people at your holiday party who are gluten-free, but that doesn’t mean they have to miss out on all of the festivities! These cookies use a gluten-free flour blend and better-for-you ingredients like pumpkin, gluten-free oats and dried cranberries. It’s a delicious combo everyone will love!

Flourless Peanut Butter Cookies
Procrastinated until the last minute to bake cookies? No one will ever know with these melt-in-your-mouth gluten-free peanut butter cookies that are done in just 20 minutes.

Oatmeal Pistachio Cookies
Nothing is more comforting during the holidays than warming oatmeal cookies. This gluten-free recipe even uses pistachios and dried cherries for a red-and-green Christmas feel.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

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