Order This, Not That: Panda Express

This Chinese food chain has been around since 1983, when it first opened in a mall in Glendale, California. Chinese fast food isn’t known for being healthy, and Panda Express is no exception. However, the next time you order Chinese fast food, keep these better-for-you choices in mind.

Appetizers

Order: Cream Cheese Rangoons
This dish (available regionally) consists of wonton wrappers filled with cream cheese and served with sweet and sour sauce. The calories are reasonable for an appetizer, and it’s the only one in the bunch that isn’t fried or pan-fried.

Nutrition Info (per serving): Calories 190; Fat 8 g (Saturated 5 g); Sodium 180 mg; Carbohydrate 24 g; Protein 5 g

Not: Crispy Shrimp
Shrimp is a very low-calorie protein, but breading and frying it defeats the purpose. The sodium is also pretty out of control for such a small app, coming in at 35 percent of your daily recommended max.

Nutrition Info (per serving): Calories 260; Fat 13 g (Saturated 2 g); Sodium 800 mg; Carbohydrate 26 g; Protein 9 g

Entrees

Order: Mushroom Chicken
This dish is labelled as “wok smart,” indicating that it’s one of Panda Express’s healthier choices. It’s made from a combo of chicken, mushrooms and zucchini tossed in a light ginger-soy sauce.

Nutrition Info (per serving): Calories 170; Fat 9 g (Saturated 2 g); Sodium 750 mg; Carbohydrate 11 g; Protein 12 g

Not: Beijing Beef
This fried beef option is coated in a sweet-tangy sauce with peppers and onions. With so many wok-friendly options, there is no need to order anything fried.

Nutrition Info (per serving): Calories 470; Fat 27 g (Saturated 5 g); Sodium 660 mg; Carbohydrate 46 g; Protein 21 g

Sides

Order: Mixed Vegetables
According to the 2015 Dietary Guidelines, 80 percent of Americans don’t meet their daily recommended amount of vegetables. Unlike many other fast-food joints, Panda Express offers steamed veggies as a side, making it easier to meet your daily vegetable goals.

Nutrition Info (per serving): Calories 80; Fat 0.5 g (Saturated 0 g); Sodium 540 mg; Carbohydrate 16 g; Protein 4 g

Not: Fried Rice
Although fried rice is a Chinese restaurant favorite, it actually tops the list of the highest-calorie side dishes on the menu. Further, the sodium for this side alone is 37 percent of the daily recommended maximum.

Nutrition Info (per serving): Calories 520; Fat 4 g (Saturated 1 g); Sodium 850 mg; Carbohydrate 85 g; Protein 11 g

Dessert

The only dessert offered is fortune cookies, and this Americanized tradition is worth the 32 calories per cookie!

Nutrition Info (1 cookie): Calories 32; Fat 0 g (Saturated 0 g); Sodium 8 mg; Carbohydrate 7 g; Protein 1 g

Photos courtesy of Panda Express

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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Food Fight: French Fries vs. Sweet Potato Fries

French fries aren’t generally considered health food, but there are many options to consider. Are you baking them, frying them or getting them at the drive-thru? Is it a healthier move to order the sweet spuds when they appear on the menu? Here are the real differences between traditional french fries and those made from sweet potatoes.

French Fries
Potatoes have a bad reputation, but they’re actually filled with good-for-you nutrients, including fiber and potassium. The calorie count is also relatively low, coming in at about 170 calories for a whole potato. Armed with this knowledge, you can easily see how a sliced and roasted spud with a drizzle of olive oil can be a healthy side dish.

If you hit up the freezer section for a bag of fries, every 3-ounce portion (about 12 pieces) contains 120 calories, 5 grams of fat and 300 milligrams of sodium — but who eats only 12? Fast-food fries can get you into even more trouble, with a medium-sized order averaging 400 calories and 17 grams of fat. Sodium levels can range from 300 to more than 1,200 milligrams, depending on how those fries are seasoned.

Sweet Potato Fries
One medium sweet potato contains slightly more calories, coming in at 183. These orange spuds are exploding with antioxidant-rich vitamin A and also contain equally hefty doses of fiber and potassium. Sweet potatoes contain about 15 grams more carbohydrates per serving, but that’s no reason to pass on these tubers; they can also make super-tasty and healthy baked fries.

The same 3-ounce serving of frozen sweet potato fries contains 140 calories, 5 grams of fat and typically less sodium than the regular fries. Sweet potato fries at a restaurant also land in the 400-calorie neighborhood, and the fat content also averages 20 grams; sodium can add up quickly.

Winner: Homemade and baked is always the way to go, and if that’s how you make your fries, mix it up with both white and sweet potatoes.

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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Apple Oatmeal Breakfast Bread

Many people know that a bowl of oatmeal is one healthy way to start the day. But why? There’s a lot of nutrition packed into that bowl of goodness, including whole-grain oats, spicy cinnamon and usually fruit and nuts on top. I set out to create a quick bread that had all the nourishment of a bowl of oatmeal — but that would be easy to slice and take with you. Here’s what I mixed up:

Oats — All dry oatmeal varieties, from quick oats to steel-cut oats, are whole grains. They are also full of fiber — soluble fiber, which has been shown to lower cholesterol when consumed in the amount of about two bowls of oatmeal per day.
Walnuts — These nuts have more of the essential plant-based Omega-3 fat AHA than any other nut. An ounce of walnuts also has 4 grams of protein and 2 grams of fiber.

Apples — In season now, apples are packed with the flavonol quercetin. This plant-derived antioxidant acts as an antihistamine and may protect against heart disease.

Cinnamon — This spice may help keep blood sugar levels in check in people with diabetes, although not every study has shown this.
Eggs — Yes, eggs. I always add an egg or two to a pot of oatmeal to make it extra creamy. In this bread, eggs are added to increase the protein and vitamin D content. If you’re not really a “morning person,” vitamin D may help improve your mood. One egg has nearly 10 percent of the daily value for vitamin D — and may help you put on a happy face at any time of day.

In order to keep the amount of added sugars lower and keep the bread moist (since sugar helps keep baked goods moist), the apples are shredded to add sweetness throughout. Honey, a natural humectant (moistener) also keeps the bread moist.

A slice of this bread with a cup of milk has 12 grams of protein, 3 grams of fiber and less than 300 calories. Slice up a “bowl” of oatmeal for breakfast on the go.

Apple Oatmeal Breakfast Bread
Makes 12 servings

Ingredients

Crumble topping:
1 teaspoon brown sugar
3 tablespoons dry uncooked oats
1/4 teaspoon cinnamon
1 tablespoon butter, melted

Bread:
1 cup (3.2 ounces) dry oats/oatmeal
1 cup (4.2 ounces) whole-wheat pastry flour or all-purpose flour
1/2 teaspoon salt
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1 teaspoon ground cinnamon
3 large eggs
1/4 cup honey
1/3 cup vegetable oil
1 teaspoon vanilla extract
1/3 cup brown sugar
2 cups (9.7 ounces) shredded, unpeeled apples (about 2 large apples)
1/3 cup chopped walnuts

Directions

1. Combine crumble topping ingredients in a small bowl; set aside.
2. Preheat oven to 350 degrees F. Cut out an 8-by-4-inch rectangle of parchment paper and place in the bottom of a 9-by-5-inch loaf pan. Spray pan with cooking spray.
3. Place dry oats into a blender and process into a flour-like consistency. Lightly spoon whole-wheat flour into dry measuring cup; level with a knife. Combine oat flour, wheat flour, salt, baking soda, baking powder and cinnamon in a large bowl.
4. Combine eggs, honey, oil and vanilla in a medium bowl; add sugar, stirring until combined. Add apples; stir until well combined. Add flour mixture; stir just until combined. Gently stir in walnuts.
5. Pour batter into loaf pan and sprinkle with crumble topping. Bake for 1 hour or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.

Per serving (1/12th of recipe): Calories 218; Fat 11 g (Saturated 2 g); Sodium 128 mg; Carbohydrate 28 g; Fiber 3 g; Sugars 14 g; Protein 4 g

Serena Ball, MS, RD, is a registered dietitian nutritionist. She blogs at TeaspoonOfSpice.com sharing tips and tricks to help readers find cooking shortcuts for making healthy, homemade meals. Her recipes are created with families in mind.

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Zucchini, Ricotta and Lemon Pizza

My recipe for a simple summer evening: Invite friends over, uncork a bottle of rosé and make a few of these zucchini ricotta pizzas. With just a handful of ingredients, these end-of-summer pizzas are an elevated version of the typical tomato-and-cheese variety.

For ease, I opted for store-bought pizza dough, found in most deli departments. I’m thankful that I can find fresh dough at my local pizzeria down the block, but if you’re not so lucky, any prepared crust will do. Or make a batch of your own. If I know that pizza is going to be a regular on our menu, I’ll make a triple batch of dough and freeze the individual portions.

Lemon on a pizza might sound strange, but it pairs perfectly with thin strips of zucchini and creamy ricotta. The tart citrus juice cuts through the rich cheese and provides just a hint of bright flavor with every bite. I’m a sucker for chives and lemon together, so I use them both in the ricotta mixture and as a garnish. Though, this is a summer pizza, so any herb will do. If your garden is overflowing with basil or parsley, feel free to use either one instead.

Zucchini, Ricotta and Lemon Pizza
Serves 4

1 zucchini, peeled to make thin zucchini “ribbons” (about 3/4 cup ribbons)
1/4 teaspoon salt, divided
1 large lemon, zest and 2 tablespoons lemon juice, divided
3 teaspoons olive oil, divided
1/2 cup thinly sliced tomatoes
1 ball pizza dough (or one 12-inch prepared dough)
1/2 cup ricotta cheese
1/2 tablespoon finely chopped chives, plus more for garnish
1/8 teaspoon ground black pepper
1/4 cup grated Parmesan cheese

Preheat oven to 475 degrees F with a rack in the center. Lightly coat a pizza pan or stone with nonstick cooking spray and place on the rack. (If you don’t have a pizza peel or way to transfer the pizza, skip placing the pan in the oven to preheat and prepare the pizza right on the pan.)

Cut off the ends of the zucchini and use a vegetable peeler to peel the zucchini into very thin vertical ribbons. Toss the zucchini ribbons with 1/8 teaspoon salt and place in a colander over the sink. Let drain for 15 minutes to remove excess water. Pat the zucchini dry with a paper towel or kitchen towel. Toss with 1 teaspoon lemon juice, 1 teaspoon olive oil and half of the zest, and set aside.

Wrap the tomato slices in a paper towel and gently press down, removing excess water. Set aside.
Stretch pizza dough into a round large enough to fit on the pizza pan (or directly onto the pan, if not using a pizza peel). Whisk together the ricotta, 1 tablespoon lemon juice, half of the zest, and the remaining salt, pepper and chives.

Spread the ricotta over the prepared dough, leaving a small border for the crust. Evenly scatter the tomato slices and zucchini ribbons over the ricotta cheese. Lightly drizzle with remaining 2 teaspoons olive oil and sprinkle with Parmesan cheese and additional chives.

Transfer pizza to the oven and cook until crust is golden brown and cheese is bubbly, 12 to 15 minutes.
Per serving (2 slices): Calories 367; Fat 8.4 g (Saturated 3 g); Cholesterol 15 mg; Sodium 546 mg; Carbohydrate 55.4 g; Fiber 2.7 g; Sugars 1.6 g; Protein 14.6 g;

Alex Caspero MA, RD, RYT is a Registered Dietitian Nutritionist and Yoga Teacher. She is the founder of Delish Knowledge (delishknowledge.com), a resource for healthy, whole-food vegetarian recipes. In her private coaching practice, she helps individuals find their “Happy Weight.” 

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Nutrition News: Granola and Other “Healthy” Food Myths, Busted; Nutritionally Sound Grocery Savings

Granola: Snack at Your Own Risk

Americans think of granola as healthy, but the granola we buy in stores or, often, make at home is usually so loaded with sugar we may as well be eating a piece of cake, a handful of cookies or a doughnut. In some cases, that cup of granola we eat for breakfast may actually contain more sugar than some of those dessert items, The New York Times notes, which explains why the U.S. government’s dietary guidelines categorize granola as a “grain-based dessert.” Some nutritionists say you can manage a healthier workaround by buying unsweetened granola and preparing it without adding sugar, but others just advise avoiding it altogether.

More Nutrition Myths, Busted
And while we’re on the subject of things we think of as healthy but aren’t, The Washington Post has helpfully debunked five commonly held dietary beliefs. Myth No. 1: Natural sweeteners, like date sugar, agave or evaporated cane juice, are healthier than regular sugar. They aren’t — what matters is how much you eat. No. 2: Sea salt is healthier than regular table salt. Nope. It’s the same sodium either way. No. 3: Quinoa is ultra-high in protein. The truth is, it’s a “complete” protein, but it’s not super high in it, and quinoa also has lots of carbs, so it is best considered a grain. No. 4: Processed meats cause cancer. Actually, they can increase the relative risk of it, so limiting consumption is a good idea. No. 4: Detox diets remove toxins. These diets are probably unnecessary, as our bodies remove toxins naturally when we sweat, pee and poop. “So, a good workout (to sweat), some water (to pee) and a high-fiber diet (to poop) will cleanse you naturally,” registered dietitian Cara Rosenbloom notes in the Post article. “And of course, you’ll have less to ‘cleanse’ if you don’t drink too much alcohol, smoke or rely on a diet filled with processed foods.”

Healthy Ways to Save on Groceries
Also in the Post, nutrition educator Casey Seidenberg offers nine things families can do to save on their grocery bills without compromising healthfulness. Her tips: Eat seasonally (when foods are in season they are less expensive); get organized (and plan ahead); adhere to a budget (spend consciously); really use those leftovers (and do it cleverly); be mindful with organics (let the Environmental Working Group’s Dirty Dozen and Clean Fifteen help you figure out when to splurge and when to save); reduce meat consumption (Meatless Mondays, anyone?); shop smart (take advantage of sales and store-brand savings); and reduce waste (teach your kids to serve themselves only what they can actually eat). Sound advice for sure.

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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Have You Tried Teff?

You know you should get a variety of whole grains in your diet. But it’s easy to get stuck in a quinoa rut if you don’t make an effort to seek out new-to-you whole grains. This article tells you everything you need to know about teff, a tiny whole grain that’s popular in Ethiopian cuisine.

What Is It?

Teff is a small, gluten-free grain, about the size of a poppy seed. It comes in different colors and has a mild, nutty flavor. It’s a staple grain in Ethiopia, where it’s ground into flour to make injera, a spongy, pancake-like fermented bread.

What Are Its Nutritional Benefits?

Teff is a really nutritious whole grain. A cup of cooked teff has 7 grams of fiber, 10 grams of protein and the following vitamins and minerals:

Magnesium, 32% DV
Thiamine, 31% DV
Phosphorus, 30% DV
Iron, 28% DV

Zinc, 19% DV
Calcium, 12% DV
Folate, 11% DV
Niacin, 11% DV
Vitamin B-6, 12% DV

How Do I Use It?

In addition to using teff flour to make injera, you can use it in other gluten-free baked goods, such as this Irish Soda Bread or these Brownies.

The whole grain can also be boiled or steamed like rice as a side dish, or added to porridge or stew.

Kerri-Ann Jenning is a registered dietitian who writes on food and health trends. Find more of her work at kerriannjennings.com or follow her on Twitter @kerriannrd or Facebook.

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A Healthy Protein Bar Giveaway from Thunderbird Bar!

I’m a bar addict. I love finding new and tasty fruit/nut or protein bars made with all natural ingredients: they are the perfect healthy snack on the go, or more often than not, I eat them for dessert!

I don’t usually eat the whole bar in one sitting because it ends up being a lot of calories/sugar for a snack or dessert (even if it is naturally sweetened with dates or some other dried fruit). So I usually cut them up into smaller portions and store in little containers to eat throughout the week.

So when the folks at Thunderbird Bar reached out to me I knew I had to try their inventive healthy bar creations. How could I resist flavors like: Cashew + Fig + Carrot, Cacao + Hemp + Walnut, and Almond + Apricot + Vanilla??

I love their unique flavor combinations and the fact that they only use whole foods in each of their bars. Their bars are all under 200 calories, and have a wide range in terms of protein content and sugar content.

For example their Almond + Apricot + Vanilla bar has these ingredients: Apricots, Almonds, Almond Butter,  Quinoa, Vanilla, Himalayan Sea Salt; and has 161 Calories, 8.5g Fat, 3.6g Fiber, 11.1g Sugar, 7g Protein.

All of their bars are dairy + soy free, Non-GMO, have zero added sugar, are Vegan, Paleo and Gluten Free! Oh, and they taste great too

And now, one lucky reader has the opportunity to win an entire prize pack of bars from Thunderbird!

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

1. Subscribe to The Picky Eater via RSS or via email
2. Like The Picky Eater on Facebook
3. 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!)
4. Follow me on Twitter (@pickyeaterblog)
5. Follow me on Pinterest
6. Follow me on Instagram

This giveaway will be open until 11:59pm PST on Sunday, September 18th. I’ll be announcing the winner in the comments of this post on Monday, September 19th.

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