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Healthy Spinach Dip

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It’s me! Patty!

I’ve been looking for healthy snacks to take to the lake for the 4th.  I love fruit, love veggies, but need to remember to add the protein. Greek yogurt is a great way to add protein!  Today I found this recipe on Oxygen.  I will be making this and serving with pita chips and veggies!

Spinach Dip – Oxygen Magazine

Makes 4 servings

This guilt-free dip provides a healthful dose of protein and phytonutrients.

Ingredients:

  • 1 cup smooth low-fat cottage cheese
  • 1 cup plain low-fat Greek yogurt
  • 1 package onion soup mix
  • 1 can water chestnuts, chopped and drained
  • 1/4 cup grated carrots
  • 10 oz package frozen spinach, thawed, chopped and drained

Instructions:

  1. In a bowl, mix cottage cheese, yogurt and soup mix. Add water chestnuts, carrots and spinach and stir gently.
  2. Refrigerate for about 2 hours before serving.

Nutrients per serving (Makes 4 servings):

Calories: 150, Total Fats: 2 g, Saturated Fat: 2 g, Trans Fat: 1 g, Cholesterol: 0 mg, Sodium: 570 mg, Total Carbohydrates: 19 g, Dietary Fiber: 5 g, Sugars: 4 g, Protein: 17 g, Iron: 2 mg

“It’s great to dip pitas or vegetables in, or you can use it as a spread for a sandwich.”

 

Follow my blog on exercise and meal ideas!

 

Have a Great 4th of July weekend!

 

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Strawberry Salad

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It is strawberry season in Wisconsin! What I buy from the grocery store in January has so little in common with the homegrown strawberries of June that they really should be re-named! Here is the salad that I have been eating every day for the past week.

Ingredients                                                                                 

2 teaspoons strawberry jam (I use Simply Fruit)                                             

1 tablespoon balsamic vinegar

3 tablespoons extra-virgin olive oil

Salt and pepper

Chopped romaine or other greens

Sliced strawberries

Crumbled goat cheese (or feta)

Chopped toasted walnuts

Wisk together the jam, vinegar and oil. Season with salt and pepper. I’ve found this amount of dressing enough for 2 or 3 salads. Toss the greens, strawberries, crumbled cheese and walnuts with the dressing and enjoy.

It’s not strawberry shortcake but it hits the spot!

What is your favorite summer salad?

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Eliminating Artifical Dyes From Your Family’s Diet

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Red 40, Yellow 5, Blue 1… read the labels on hundreds of foods and beverages sold in the United States and you are bound to see these and other artificial food colorings among the ingredients.  There are some studies that link these dyes to behavior problems in children.  Earlier this year, a Food and Drug Administration panel investigated a link between hyperactivity in children and artificial dyes.  Their findings were inconclusive, but the panel did recommend further investigation.

The possible link between food dyes and children’s behavior is just one area of concern.  Many people are concerned about the overall safety of these man-made artificial dyes, especially since they have no nutritional benefit and are mainly added for cosmetic reasons.

I made the decision to remove these products from my family’s diet about a year ago when I began reading food labels.  I was shocked to find how many items my family ate that included these dyes, everything from yogurt to cereal to jello!  You can view a complete list by clicking here.  I did notice a change in my children’s behavior, but I am not sure if it was linked to the elimination of the dyes, or just eating healthier.

It is fairly easy to avoid artificial dyes, just stick to eating foods that are as close to their natural state as possible.  When you do purchase a packaged item, always check the food label (the FDA requires that dyes be listed on all processed foods).  Popsicles are a great treat this time of year, but make sure you find one that is colored naturally, or make your own.  If you’re worried your children will be mad that you eliminated their favorite snack, don’t be!  Many dye-free alternatives can be found in the organic section of your supermarket.

Many of the dyes used in the US are banned in Europe.  This means many companies are all ready making a dye free version of their foods.  For example, NutriGrain bars in the US are colored with Red 40, Yellow 6, and Blue 1.  In the UK they are colored naturally with beetroot, annatto, and paprika extract.  Some companies are making changes.  I was thrilled to see Yoplait’s Go-Gurt Yogurt come out with a Simply Go-Gurt that eliminates the dyes.  There is still a fair amount of sugar in them, but if you treat them as a “treat” it’s not so bad.  Hopefully more companies will start using natural colorings as the public demands.

What are your thoughts on this issue?  Have you tried to eliminate dyes?

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Green Smoothie Anyone?

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Hey – It’s me, Patty, one of Dustin’s FMFL bloggers.  Just a quick blog on a recipe that you need to try! 

Memorial day is not a good one.  It’s cold, it’s wet, and there are severe storms headed our way later this afternoon/evening.  So – I’m inside, catching up on some bookwork, housework, recipes, planning, batch cooking, blogging, etc. 

A friend of mine from Spark People challenged me to try to put spinach in my smoothie.  I’ve thought about doing it for some time, but eesh!  Well – LOVE IT!  I think I’ve had a green smoothie almost every day, if not every other day since!  Even my 7-year-old tried it and liked it.  Maybe not enough to ask me to make one individually for him out of the blue, but he has taken a drink each time I’ve made one so that’s a start! 

Here’s my favorite mix:

Spinach

Frozen banana

Prograde vanilla protein powder

Ice, water

Chia seeds

Truvia

Flax

Today I added strawberry to it, it’s just as good, but it changed the color a little; I prefer the bright green color!  :)  

Doesn’t that layer of healthy ingredients look delish!?  It is!

Try something new!  Try a new exercise routine.  Try a new recipe. 

And thank a veteran this Memorial’s day! 

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Summer has officially begun!

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…and ready or not, so have summer sports!   Hi!  This is Kim, one of Dustin’s contributors.

Summer is supposed to be a time of relaxation.  When I think of summer, I think of hammocks and beaches.  My first day of having kids home on summer vacation went like this:

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