Spoonful of Sugar Free

Registered Dietitian

Healthy Food

Change is Good

By

Where’d my hair go?!

I got about 6 inches cut off! What do you think?

Also, look up at your address bar. I am no longer spoonfulofsugarfree.wordpress.com, but spoonfulofsugarfree.com! Yay!

So what’s a girl to do with a domain of her own? Make business cards, of course!

My mom was a graphic designer, so she taught me how to use photoshop at a young age. I used to make business cards just for fun, and I made them all the time for homework and other business endeavors of mine. I always have her look over my work, and she gives her input so I can create the best business card I can!

Also, remember when I told you my Smacaroons sold at Katie’s Bake Sale for Japan for $96? Well I am sending a triple batch off today in an adorable little jar for the gracious bidder!

I sure do hope the Smacaroons arrive safely!

If you haven’t made them yet, I strongly encourage you to do so! They are sweet and salty, tropical yet comforting, and oh so healthy.

Thought-provoking, mind-prodding question of the day:

Are you comfortable with change? What do you think about it? Have you had any big or small changes in your life lately?

Honestly, I love changes. I think it gives me a fresh outlook on life, and it inspires me to have a little hop in my step 😉 When I was little, I used to share a room with my sister. Every few months we would totally rearrange our room. On that day-our stuff would be everywhere! Beds turned upside down, drawers emptied, knick-knacks  thrown all over the floor! SO MUCH FUN!

Some Kind of Herb…

By

Hello hello! How are you on this lovely day?

I had so much fun reading everyone’s guesses to the mystery side dish! Pretty much everyone guessed that it was either butternut squash or sweet potato. Everyone guessed the spinach 🙂 Most people saw the wild rice, but no one guessed the secret herb!

I would have to say that the reader, Molly, guessed the closest with her guess of:

“i’ll have to go with roasted sweet potato, wild rice, spinach, thyme, white pepper perhaps, and some kind of oil”

What is the Secret Herb?

Rosemary!

Roasted Sweet Potatoes with Wild Rice

~This dish is extremely easy to make, but it is very delicious. I make it a lot for Thanksgiving, or for a quick lunch. Vegan, gluten-free, dairy-free, nut-free, soy-free, and, of course, sugar-free!

Serves 6

Ingredients

  • 4 medium-sized sweet potatoes
  • 2 Tablespoons olive oil
  • 1/3 cup fresh rosemary, or 2 Tablespoons dried
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 3/4 cup wild rice
  • optional: spinach, lemon juice

I don’t really measure when I make this dish, but I simply drizzle as much olive oil as I need, chop as many sweet potatoes I need, and  sprinkle as many herbs as I need. However, here are the measurements if you need them.

Preheat oven to 450*. Scrub the sweet potatoes’ skins until clean, and keep the skins on. The skin gives the potatoes a nice chewy edge when roasted, not to mention a good amount of healthy fiber. Chop into bite-sized pieces, and lay them in a single layer on a cookie sheet. Drizzle olive oil on the potatoes and sprinkle the herbs. Lightly stir so they are evenly coated. Bake for 40 minutes or until they are slightly browned.

In the meantime, cook the wild rice. In a large saucepan, boil 1 1/2 cups water. Add the rice, and turn down the heat to a simmer. Cover and cook for about 30 minutes. For this dish, I like the wild rice a bit crunchier than usual, and not completely cooked.

When the rice and sweet potatoes are done, toss them together until evenly mixed. Either serve plain or on top of a bed of spinach drizzled with lemon juice.

Health Benefits

  • Sweet Potatoes: Click HERE for a post about the benefits of sweet potatoes.
  • Wild Rice: This rich, nutty short grain rice has 5x more flavonoids than regular white rice, and is a great source of anthocyanin antioxidants. It is also an anti-aging agent, and has 7g protein and 3g fiber per cup.
  • Rosemary: Rosemary is rich in calcium, magnesium and potassium. It has good amount of phosphorus, sodium and iron with small amount of zinc, copper, manganese and selenium. It is also useful in increasing blood circulation, improving concentration and digestion. It stimulates the immune system, reduces the severity of asthma attacks and helps prevent breast cancer.
  • Olive Oil: Full of monounsaturated fats and antioxidant, olive oil can protect against heart disease by controlling LDL (“bad”) cholesterol levels while raising HDL (the “good” cholesterol) levels. Make sure you buy Extra Virgin Olive Oil because it is least processed. Also, don’t keep your oil too long because it can go bad quickly, and keep it in a cool, dark place.

Thought-provoking, mind-prodding question of the day:

What is your favorite board game as a kid?

When I was little I LOVED Shoots and Latters, and Sorry! I have two younger siblings, so I always had someone to play with. I was also a big fan of Monopoly and Clue because I loved gathering the money and being the “Banker” or solving mysteries.

 

How to Poach Eggs

By

When I saw Julie trying to poach eggs in the movie, Julie and Julia, I thought to myself, “Do people really think it is that hard to poach an egg?” If you do think it is hard, here is a step-by-step tutorial to poach the perfect egg. It is as easy as 1-2-3!

Poached eggs are a perfect food for a sensitive stomach. Whenever my stomach isn’t up to par, and I know I still need nutrients and protein; I make myself a poached egg.

Poached Eggs

First, boil water in a saucepan, and then reduce to a simmer. Use a large saucepan if you plan on poaching more than one egg.

Second, crack one egg close to the simmering water. The egg should start to set. Once it sets, feel free to add another egg.

Third, lift the egg out of the water with a slotted spoon. It should take maybe 2-3 minutes for the yolk to cook with a soft yolk. Adjust cooking time to suit your taste of yolk-firmness.

Awww! A perfect Valentine’s day egg-shaped like a heart <3

Whenever I go to a breakfast restaurant and order eggs, I ask for them poached. I don’t know what kinds of oils they use in their fried or scrambled eggs, so I think poached is the way to go.

Egg Health Benefits:

  • One medium-sized egg is 60 calories, 4g fat, and 6g protein.
  • Eggs are protein-power houses. They have 6 grams of protein per egg that can help get you through the day and build muscle.
  • They can help your eyes stay young because of the carotenoid content, specifically lutein and zeaxanthin.
  • One egg has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.
  • It is one of the few foods to have naturally occurring Vitamin D!
  • Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals.

Poached Egg Recipes:

~Here are some great ideas for serving poached eggs.

  • Place on top of grits, hashbrowns, or toast for a great breakfast.
  • Serve with veggies or on salads. They go great with fresh asparagus!
  • Serve on top rice or pasta

Thought-provoking, mind-prodding question of the day:

Have you ever had a poached egg? If not, then you must right away! If you have had one, do you like to eat them plain or do you have a special recipe you like?

Also, if you order eggs at a restaurant, how do you like them? Scrambled, fried, over-easy??

To my vegan readers: Do you miss eating eggs? I know if I were to ever go vegan that I would.

P.S. Don’t forget to enter my CSN giveaway HERE.