Eating Free Blog

This week, blueberries appeared at the Castro Farmers Market. They were stunning and juicy, and since I know that a “serving” of blueberries is pretty substantial (3/4 cup), I bought a large bag to have on hand for snacking. My son is just starting to try solid foods, and I thought he might like a…

A dear friend recently recovered from a major surgery that left her unable to walk without enormous pain for several months. In the days afterwards, she posted something to her Facebook page about watching people on MUNI choose the escalator over the stairs, and feeling so grateful that her body could take the stairs again….

Who doesn’t love macaroni and cheese?  It’s warm, comforting, and oozing with cheese.  But it’s also usually laden with fat and calories.  A traditional macaroni and cheese can have 800 calories per 2 cup serving and 50 grams of fat! Our reduced- fat version has just 335 calories and 14 grams of fat per 2…

Ingredients: Topping – 1/3 cup panko bread crumbs 1 Tbsp unsalted butter, melted Mac ‘n’ cheese – 8 oz whole wheat macaroni 1 Tbsp unsalted butter 1 ½ Tbsp flour 1 tsp powdered mustard 2 ½ cup 1% milk ½ cup (3 oz) shredded reduced-fat sharp cheddar cheese ½ cup grated Parmesan cheese ½ cup…

Ingredients 1/3 cup chopped 33%-less-sodium ham (3 ounces) 1/2 cup shredded low-fat Jarlsberg cheese (2 ounces) ¼ tsp black pepper 1/8 tsp salt 3 large egg whites 2 large eggs Cooking spray 1/2 cup finely chopped onion 1/2 cup finely chopped bell pepper 1/2 cup (1-inch) slices asparagus 1/4 tsp Italian seasoning Directions Preheat broiler….

Eggplant Parmesan is a popular restaurant dish in which a slice of eggplant is breaded, fried in oil, and topped with tomato sauce and globs of cheese.  While you’re getting a couple servings of vegetables, you’re also getting 620 calories and 26 grams of fat in just 1 cup! In this lightened-up version of Eggplant…

Ingredients Eggplant: 2 large eggs, lightly beaten 1 Tbs water 2 cups whole-wheat panko (Japanese breadcrumbs) ¼ cup (1 ounce) grated fresh Parmigiano-Reggiano cheese 2 (1-pound) eggplants, peeled and cut crosswise into ½ inch thick slices Cooking spray Filling: ½ cup torn fresh basil ¼ cup (1 ounce) grated fresh Parmigiano-Reggiano cheese ½ tsp crushed…

Fried Black Rice Serves 6 Ingredients 4 cups black rice, cooked 1 bunch scallions, diced and divided (green and white) 1 red bell pepper, diced 2 Tbsp. olive oil 3 eggs 1 Tbsp. ginger, crushed 1 Tbsp. garlic, crushed 2 Tbsp. soy sauce Directions Whisk eggs together and cook over medium-high heat to make an…

Polenta is a delicious cornmeal dish that can be served as a side or with a main dish. Here I used it in place of pasta for a quick and hearty weekday meal. Polenta Health Benefits Even though corn is one of the healthiest, low calorie foods – it’s a good idea to rotate and…

Ah, cheeseburgers – the classic all-American food. What Memorial Day would be complete without them? If you are watching your weight, you might think cheeseburgers are off limits, but you can enjoy them if you use healthy ingredients! A classic cheeseburger can have 480 calories and 27 grams of fat! And that’s even before you…