Download Martha’s handy Snack Survival Guide to guide you on snack choices. What kind of snacks do you like … crunchy, salty, sweet, healthy, not-so-healthy? This guide will give you suggestions for all types of snacks.

Tips for selecting a snack:

1. If you are a carb craver, you are probably better off choosing something that has some protein and or fat in it. This will help you to feel more satisfied and control your carb cravings. Look for snacks in the Dairy, Low Carb or Combo Carb & Protein / Fat group.

2. If you are going to hit the gym after work, choose a snack that contains some carbs. Carbs provide energy for your workouts. Examples: fruit, yogurt, pretzels, other crunchy snacks or an energy bar that contains carbs. Check out my previous post on energy bars. A high protein / fat snack like nuts or cheese is not the best pre-workout snack.

3. If you have many hours until dinner, try to include some protein / fat in your snack. It will hold your blood sugar longer. Look for snacks in the Dairy, Low Carb or Combo Carb & Protein / Fat group.

4. If you are trying to watch your weight, keep your snack calories to 150 - 250 calories (this includes snacks for the whole day) for a woman and 250 - 350 (this includes snacks for the whole day) calories for a man. This is just an estimation - the exact recommended calorie level will depend upon the person.

5. Don’t keep problem snack foods in the house!

6. If you have trouble controlling your intake of certain snack foods, either avoid them or buy individual sized bags.

Enjoy the Snack Survival Guide! Download a copy for a co-worker, friend or family member. See the snack pic on the right side of the home page and click to download.

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How many vegetables do you eat each day? I bet it isn’t the daily recommended amount of 2 1/2 cups.  And no - your giant bowl of iceberg lettuce for your salad doesn’t count! City girls often have busy schedules and eat on the run. With the exception of an occasional salad or the 3 asparagus spears that might accompany your grilled tuna entree in a restaurant, our diets are lacking in vegetables. Even if you cook dinner or “assemble”  dinner as many of us do in NYC (assemble = picking up roast chicken, rice and vegetable at Zabars or Citarellas!), it is still unlikely that we’ll meet the recommendation for vegetable intake.

Try roasting vegetables to increase your vegetable intake
I’ve had many clients ask me how to cook vegetables in a way other than steaming and adding a little olive oil or butter spray. Since I am not the most creative cook in the world, I often recommend roasted vegetables. Roasting vegetables is an easy way to prepare vegetables. They taste good, provide variety and increase your nutritional intake.  You can keep them for several days and have leftovers.  In the colder weather, roasted vegetables can help you satisfy the urge for something filling and hot (as opposed to salads which are not as appealing to many people in the colder weather). Roasting your own veggies versus buying prepared roasted or grilled vegetables is a better idea as you can control the amount of oil that is used in preparation. I’ve had frequently ordered grilled veggies at a restaurant or gourmet store that have been dripping with oil.

The following tips were taken from an article on roasted vegetables from Web MD 

How to Cook Roasted Vegetables
Here are the four basic vegetable roasting steps:

1. Preheat oven to 400 degrees. Line a jellyroll pan with foil, and coat the foil with canola or olive oil cooking spray. Cut your vegetables into small chunks or hearty bite-sized pieces.

2. Add vegetables in a single layer to the foil-lined pan and spray the top with cooking spray or drizzle with a bit of canola or olive oil (use no more than a teaspoon of oil for every cup of vegetables). If you use oil, toss the veggies about on the pan to coat as much of them with oil as possible.

3. Sprinkle on any desired seasonings, such as rosemary or basil, parsley, marjoram, salt and pepper. Coat the tops of your veggies again with canola or olive oil cooking spray, if desired, especially if you didn’t drizzle with oil in Step 2.

4. Bake until veggies are lightly browned in areas, and tender. If your vegetables look like they are starting to dry out during the roasting period, drizzle some broth, apple juice, or low-fat Italian dressing or vinaigrette over the top. Different vegetables require different cooking times. Check your roasted vegetables after 25-30 minutes (this is probably the halfway point), turn them over with a spatula, then cook until they’re tender and nicely browned around some of the edges (about 25-30 minutes more.)
 

How Long Should I Cook Roasted Vegetables?
Keep in mind that these lighter density vegetables have the fastest cooking times:
Tomatoes
Summer squash
Eggplant
These can take as little as 20 minutes to roast at 350-375 degrees. But if you’re baking them in a 400-degree oven along with medium and high density vegetables, just cut them in larger, thicker pieces and they will handle the higher temp and longer cooking time just fine.

These medium-density vegetables take a bit longer to cook:
Onions
Peppers
Winter squash

These higher density vegetables, meanwhile, have the longest cooking times:
Potatoes
Carrots
Beets
Pumpkins
Medium- and high-density vegetables tend to roast better at 400 degrees and can take up to 60 minutes to cook.

Other veggies that taste great roasted include mushrooms, fennel and asparagus. Enjoy!

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I often recommend nuts as snacks for my clients, whether they are trying to lower their cholesterol, lose weight, have PCOS ( as nuts a great low carb snack) or just trying to eat healthier. Nuts are nutritious, filling and contain heart healthy fats. Consumption of nuts have been linked to a decreased risk of heart disease and diabetes.

The down side of nuts - they are high in calories. Some people have the discipline to eat one portion of nuts. However other people, such as myself, don’t have this control. Have you ever found yourself sitting with a full can of cashews in front of the television only to find the can suddenly half empty? How many times have you found your hand reaching into the nut bowl at your local bar? I am guilty of that one…

I have a hard time finding mini bags of nuts in local stores. Most small bags are 1.5 - 2 oz. This translates into  approximately 250-320 calories. The little bags of nuts at Starbucks are 550 calories!

Calorie content of nuts

Tips to control your portions of nuts:

1. Portion out nuts into small bags. This can help you to control your portion sizes.

2. Buy a type of nut you don’t love. For example, I don’t love soy nuts - but know they are healthy. I would buy those over almonds (which I would have trouble controlling my portion of)

3. Buy mini bags of nuts so they are already portion controlled. They are hard to find in stores. I find random  deli’s in NYC that sell mini bags (1 oz) of almonds and peanuts. I have also found that you can buy them online sometimes.

Purchase mini bags of nuts online:

1. Thanks to my client Viviam S. for telling me about real mini bags of nuts (1/2 oz portion for 80 calories). Great for a snack! She brought me in a sample that she got on an airplane. They are called King Nuts. Check out mini bags of Fancy Nuts and Peanuts. You can purchase these online.

2. Check out Planter’s on the Go nut packs. They contain 1 oz portions and are 160 calories. Unfortunately, I have only found them in a few random stores and you can’t purchase them on the Planters website. However, I did find that you can purchase them on Amazon.com at this link (only the peanut variety though). Make sure the nut pack you purchase is one ounce as many of the nut packs are 3 oz or more. Do an online search and you may be able to find where you can purchase them.

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 I am posting the recipes for  two of the dishes that Chef Rick prepared at the Novartis meeting in Chicago. They were delicious, healthy, low in fat, sodium and calories … and easy to prepare. I had heard of farro before but had never tasted it.  Farro is a whole grain that is high in protein and fiber. It takes about 40 minutes to cook. I would recommend you try it as it’s much tastier and healthier than white rice or white pasta.

Farro with Vegetables
Serves 4

¾ cup finely diced onions
1 cup uncooked whole-grain farro
2 quarts chicken or vegetable stock
freshly ground black pepper

Vegetables:
 1T olive oil
1 tablespoon slivered garlic
12 pearl onions, blanched
½ cup diced fennel
½ cup sliced slender green beans (also called French beans)
1/3 cup diced zucchini
1/3 cup corn kernels (about 1 ear)
16 red and yellow cherry tomatoes, halved
½ cup Kalamata olives, pitted and quartered
¼ cup julienned fresh basil
Kosher salt and freshly ground black pepper
½ cup freshly grated Parmigiano-Reggiano cheese
3 tablespoons unsalted butter
1 tablespoon sherry vinegar
 1T extra virgin olive oil
1 tablespoon chopped fresh flat-leaf parsley

1. To prepare the farro:  heat the olive oil over medium-high heat in a large saucepan and cook the onions for 2 to 3 minutes, until softened but not colored.  Add the farro and stir until lightly toasted and evenly coated with butter and onions.
2. Meanwhile, in a separate saucepan, heat the stock over medium-high heat until simmering.  Adjust the heat to keep it at a low simmer.
3. Reduce the heat under the farro to medium and in three additions (similar to cooking risotto), slowly stir the stock into the farro until it absorbs the liquid and is cooked through.  This will take 35 to 40 minutes.  Reserve any stock you don’t need.  Season to taste with salt and pepper.  Cover to keep warm and set aside.
4. To prepare the vegetables:  Heat the olive oil in a large sauté pan over medium-high heat and sauté the garlic for about 30 seconds.  Add the onions, fennel, beans, zucchini, squash and corn and cook for 3 to 4 minutes, or until the onions soften.  Add the tomatoes, olives and basil and cook for 1 to 2 minutes.  Season to taste with salt and pepper.
5. Stir the vegetables into the farro.  Set the saucepan over medium heat and add the grated cheese, butter and vinegar.  Stir gently and season with salt and pepper to taste.  Add more stock if needed to produce a creamy, risotto-like consistency.
6. Divide the farro among 4 plates or small individual copper pots or other small bowls.  Finish with fresh parsley.

Marinated Swordfish with Mint and Preserved Meyer Lemon
Serves 4

1 pound center-cut swordfish, bloodline removed (you can use another fish if you like)
1 cup diced plum tomatoes
1 cup shaved plain artichoke hearts
Juice of ½ lemon
2 teaspoons grated lemon zest
2T extra virgin olive oil
1 tablespoon chopped fresh mint
1 tablespoon chopped fresh chives
1 teaspoon pink peppercorns, crushed
½ teaspoon ground star anise
Freshly ground black pepper
1tsp kosher salt

1. Slice the swordfish paper-thin or as thin as possible and arrange the slices on a platter so they overlap slightly.
2. In a small bowl, mix the tomatoes, artichoke, lemon juice and zest, olive oil, mint, chives, pink peppercorns, and star anise.  Season to taste with salt and black pepper.
3. Pour the marinade over the swordfish.  Refrigerate for 10 – 15 minutes and serve.  (Do not leave the fish for longer or the acid in the marinade will start to “cook” the fish.)

 This swordfish dish is a great alternative for you sashimi lovers (me!) as it contains much less sodium. One tsp. of soy sauce has 800 mg of sodium. This dish is much lower in sodium.

*Keep in mind that pregnant women shouldn’t consume raw fish. Make sure you buy your fish from a reputable store.
 

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Okay, so who has tried these noodles? I bought my first package about 2 years ago. I saw them in the grocery store and thought they looked interesting. However, once I got home and took a closer look, I thought they looked more scary than interesting. They sat in my refrigerator for a month or so. Once I got brave enough to try them, I opened the package and noticed a strange smell.  I rinsed them out and added tomato sauce. They still tasted weird. I have since found out that they taste best if you rinse them, then boil them for a few minutes, then drain and add the sauce of your choice.  Not bad!

I actually kind of like them. However, word of warning… if you are cooking for your boyfriend for the first time, I am not suggesting you make him shirataki noodles. You might not hear from him again. However, for those citygirls who crave pasta, shirataki noodles are a  decent substitute.  

What are shirataki noodles?
They are thin, chewy, low carb Japanese noodles. Shirataki comes from the root of a plant  and is grown in various parts of Asia. They are given many names in different places, including Konnyaku potato (or just konnyaku), konjac, konjaku, etc. The fiber is also known as glucomannan.

What are the benefits of shirataki noodles?
There is some evidence that glucomannan, when tested as a powdered supplement, can play a role in blood sugar control, as well as produce improvements in cholesterol control and weight loss (see this report). It also contributes to fiber intake, and can be a substitute for starchy noodles.

What is the nutritional content?
Here is the good news - you can eat the whole 8 oz package for only 40 calories, 1 gm fat, 30 mg sodium, 6 grams carbs and 4 grams of fiber. For those of you who carb counting, you can subtract the fiber, so it really only has 2 grams of carbs. What a difference compared to pasta or other grains!

Where are they found?
Shirataki noodles are found in Asian markets, health food stores and many grocery stores. In NYC, I found them in most health food stores, Gristedes but not Food Emporian. They are found in the refrigerated section of the store and come “wet” in packages of liquid.

How do you prepare them?
They need to be rinsed under hot water. I have found them to taste best if you boil them for a few minutes as this helps to get rid of the “odor”.

How do you incorporate them into meals?
They be used in place of pasta. You can add them to salads or soups as well. They really do not have much of a taste, so be sure to add to them to something that has a taste!

Basic recipes:

While my name is Martha, I am no Martha Stewart. No slaving in the kitchen for me (although something tells me Martha Stewart does not slave in the kitchen … bet she has plenty of helpers). Here are some of my simple recipes:

1. Asian style: Saute ~ 3 oz chicken, tofu, lean meat, shrimp, etc. in Pam in a nonstick skillet. Cook and remove. Add in sliced baby carrots and other veggies (I like pea pods or broccoli). You might want to steam them slightly first. Add ~ 3 T. juice from a can of mandarin oranges, a splash of rice wine vinegar, a splash of mirin (sweetened rice vinegar), sprinkle of powdered ginger or better yet grated fresh ginger, a splash of soy sauce - or you can just use Paul Newman’s low fat sesame soy vinigarette dressing. Cook the veggies until tender (a few minutes). Add back in the protein. Add in the noodles (which you already rinsed and boiled for a minute or two).

2. Basic Tomato Sauce. Sautee onions, mushrooms, garlic and add your favorite tomato sauce from a jar. Add the noodles and a little parmesan cheese. You can also add lean ground beef or turkey breast to the tomato sauce.

More Recipes  

Check out:

 Recipes from Jimmy’s Moores Low Carb Blog: (Use your discretion as nutritional content is not given for these recipes) 

 Low Carb Pasta with Chicken and Roasted Red Pepper Sauce 

Hungry Girl Shirataki recipes

 Enjoy and please post your favorite Shirataki recipes!!

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It would be great if some of you could share some of your favorite snack products. If you have the caloric content - it would be even better! Post your ideas for everyone for everyone to see.

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What kind of snacks do you crave? Different people crave different kinds of snacks. Some people prefer sweet snacks, while other prefer crunchy or salty snacks.  The key will be to make them as healthy as possible… or at least portioned controlled!  There are many individual portion controlled snack packs available. This is much easier than trying to limit your serving from a jumbo sized bag. Check out my snack tips for more ideas on snacking.

Here are some suggestions for crunchy snacks:

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One in two women will have an osteoporosis-related fracture at some point in her life.  The average woman does not consume nearly enough calcium to keep her bones strong.  Are you consuming 1000 mg of calcium through food each day (and up to 1500 mg if you are postmenopausal or have low bone density)? Probably not. If you can not meet your calcium needs with food, it is recommended that you take a supplement. Do you have a bottle of calcium supplements sitting on your counter - but forget to take them? You are not alone. Some women also avoid taking supplements because the pills are so large. You might be better off with a calcium supplement that is chewable and tastes good.

Here are some tasty reasons to take your calcium supplement

1. My favorite: Adora.  Milk chocolate and dark chocolate disks. They contain 30 calories per disk, 500 mg calcium along with Vitamin D and Vitamin K.  They actually taste like real chocolate. They are almost too good for those people who love chocolate and have trouble controlling their portions me! Keep in mind that the upper recommended level of calcium is 2500 mg of calcium a day.

2. Runner up: Citracal Chew. They contain 35 calories per chew, 500 mg calcium along with Vitamin D and K and magnesium. I think the caramel flavor tastes the best

3. Third place: Viactiv. They contain 20 calories per chew, 500 mg of calcium along with  Vitamin D and K.  Not bad - but not as good as the previous two.

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