As we acknowledge Good Nutrition Month in November, we want to shed light on some of our seasonal favorites that can take a nutritional twist to decrease calories without sacrificing flavor. Canned cranberry sauce can be alternated with chopped whole cranberries, oranges, and apple bits for a colorful fruit salad with less sugar and more fiber. Pies can be made with less cholesterol by substituting two egg whites for every whole egg. For baked goods like cakes and quick breads, try substituting unsweetened applesauce for oil. Greek yogurt is a great alternative for any recipe calling for cream, sour cream, or mayonnaise. Try this high protein yogurt in mashed potatoes or sweet potato casserole. Steamed cauliflower is an easy addition to mashed potatoes to sneak in an extra serving of vegetables. Removing the skin from the turkey can also cut fat and calories. Make en effort this year to offer healthy sides and low fat desserts, and remember to keep portions in check! Resources such as Check Your Health and The Sneaky Chef offer endless possibilities.

Halloween is the kickoff to a season of indulging in our fair share of sweets and seasonal favorites. Depriving yourself of festive treats can lead to overeating later, so plan ahead with what candies you will chose to eat. Choose 1 or 2 bite size chocolates, a tootsie pop, or 10 pieces of candy corn all for around 75 calories. If you want to do your heart a favor, opt for dark chocolate or a handful of nuts, both of which contain anti-oxidants.

Halloween can also be a good time to teach children (and adults!) moderation and healthy eating. Instead of traditional candies, pass out 100 calorie packs of crackers, granola bars, or bags of popcorn. Another option is to pass out non-food related items like stickers, pencils, or a small play dough.

There’s a reason ‘incredible’ is often the adjective used to describe edible eggs. Coming in at only 70 calories per large egg, these gems are packed full of the highest quality of protein of any food. This protein can help build and repair muscle tissue, satisfy appetite longer, and even help with weight management. Eggs are home to a long list of vitamins and minerals including vitamin B 12 that can help with energy levels, and folate, which is an essential vitamin for pregnant women.

Although eggs are nutritional royalty, a debate continues to exist over the cholesterol content in their yolks. Despite 100% of the cholesterol being found in egg yolks, the yellow center is also home to most of the calcium, iron, zinc, choline and vitamins A, D, E, and K. The recommended daily limit on cholesterol is 300mg, and one large egg has about 213mg. Therefore, those concerned with their cholesterol levels may consider just using egg whites, cholesterol free egg substitutes, or limiting other sources of cholesterol throughout the day.

As an affordable and convenient food, you can eggperiment different ways to cook them; hard-boiled, over easy, or scrambled. For other recipes and more nutrition facts, click here.

“Organic” seems to be a buzz word these days, but is it really worth the extra money? You be the judge. Many foods claim to be organic or made with organic ingredients, but what does that even mean?

Since 2002, the USDA has set standards that food manufacturers must adhere to if they label their product as organic. An inspector from the USDA must examine farmers, their animals, animal feed, soils, and growing practices to determine if their final product can be labeled as organic. Organic foods are free from pesticides, antibiotics, synthetic ingredients, dyes, and growth hormones. Produce grown in organic soil has been shown to have more nutrients due to the nutrient rich soil. Pesticides, chemicals, and growth hormones have been linked to many conditions such as cancers, food allergies and ADHD.

Generally speaking, you typically don’t need to pay the extra cash for produce with thick skins or rinds that get pealed or aren’t eaten. This includes bananas, melons, pineapple, broccoli, and mango. However, it may be worth shelling out a few extra bucks for milk, meat, eggs, and produce with thin skins such as berries, peaches, and bell peppers.

Although you may pay more, there are cheaper alternatives such as joining a farmers co-op, buying locally, or shopping at farmers markets. For more information visit the Organic Consumers Association.

 Now is the season for BERRIES! Raspberries, blueberries, strawberries, blackberries, gooseberries…the list goes on…

Berries are packed full of antioxidants, vitamins, and minerals. Also known as “natures candy” these tasty fruits and plentiful, versatile, and oh so delicious. Below are a few of the famous berries and their nutritional resume.

Blueberries- This tiny blue fruit is loaded with Vitamin C, E, and fiber. Time after time, blueberries top the charts as one of the most powerful foods for phytochemicals and antioxidants…compounds that fight off free radicals and prevent aging. Blue berries are easy to pick, and can be used in muffins, waffles, pancakes, smoothies, and eaten fresh or frozen.

Raspberries- Raspberries are a tender and elegant berry with a bright red hue. This fruit contains almost a day’s worth of Manganese in 1 cup. This berry also boasts of a wide variety of B vitamins such as Folate, B2, B3, and Vitamin C.  Raspberries contain anthocyanins, which contain a bit of antimicrobial properties. These anthocyanins have the ability to help prevent overgrowth of certain bacteria and fungi. One example of this includes the yeast candida albicans, a bacteria that has been linked to irritable bowel syndrome and yeast infections.

Strawberries- This red heart shaped fruit is the perfect treat for your heart. This prominent Missouri berry is packed with two flavonoids quercetin and kaempferol. Studies have shown that these flavoniods do your heart a favor by keeping the bad cholesterol (LDL) from damaging artery walls. One cup of strawberries also contains a whopping 140% of your DV for Vitamin C. These berries are great for jams, smoothies, pie, and salads.

Blackberries- Frozen, canned, or straight off the vine, blackberries are good for more than turning your mouth purple. Blackberries rank among the top of the charts for fiber content. They also contain high levels of ellagic acid and tannins which have been shown to decrease the risk of certain cancers, and reverse some effects of aging.