My favorite memories of grilled cheese came from visiting my Grandma Liz.  She was actually my great grandma, and was in her mid-90s when I was a kid.  We’d go visit her, and this woman would still make us food every time we’d head over there (and she’d give us an envelope with a few dollars too, which always made the trip extra exciting!).  It was the same meal every time we were there, but I loved it – grilled cheese, a side of mandarin oranges, and if we were lucky – some homemade Hungarian cookies (the most delicious cookies that I know to exist). 

Growing up, we’d always eat a standard grilled cheese – a slice of American cheese on white bread, cooked in a pan with some butter to get those nice crispy sides.  It sure tastes delicious - but this processed packaged cheese combined with the fiber-less white bread doesn’t conjure up thoughts of health.  Today, though, I’ve experimented with lots of grilled cheese sandwiches and come up with some of my favorite choices that have got an extra nutritional boost and still boast great taste.

Grilled cheddar and apple on whole wheat bread
This option is great, because it includes a serving of fruit and uses nutrient dense whole wheat bread.  Plus, I love extra sharp cheddar because it packs so much flavor!  Here’s a tip:  use grated or shredded cheddar, because you’ll most likely end up using less than when you cut it into slices for the sandwich. 

Directions:  Cut an apple into thin slices.  Place in a small skillet over medium heat (depending on your pan, you may want to add a small amount of cooking spray so they don’t stick).  Add a teaspoon of brown sugar and allow to melt over apples.    Remove hot apples from pan and half the slices on the bread, add extra sharp cheddar to the middle, top with remaining apple slices and the other piece of whole wheat bread.  Place the sandwich in the skillet and let the cheese melt.

Spinach, peppers & onions grilled cheese on multigrain bread
Use a thicker multigrain bread with this option, but double check the label to be sure it’s made of a whole grain (you’ll see this in the ingredient list).  These breads are typically hearty and have a lot of flavor.

Directions:  Layer spinach on a piece of the multigrain bread.  Grill some peppers and onions (or sauté them in a small amount of olive or canola oil); add on top of the spinach.  Add a slice of provolone cheese and the top layer of bread.  Heat in a skillet coated in a small amount of cooking spray; cook sandwich until cheese is melted.  It’s like a mix between a philly cheese steak and a sausage and peppers, without the meat!

Mushroom and caramelized onion grilled cheese
Mushrooms have such a wild earthy flavor that I find them to be a great addition to so many foods.  
Directions:  Add a teaspoon of olive oil to a pan and sauté sliced baby portabella mushrooms and onions (I like to make a bunch at once, so I have these to use for more sandwiches or other meals later).  Cook until onions have started to caramelize.  Add to whole wheat bread with a little fontina and parmesan cheese.  Return to the same skillet (there should be enough oil residue from the vegetables to prevent sticking) and heat until the cheese has melted.

Toasted bread with cheese, tomatoes, and avocado
As an alternative to “grilled” cheese, I’ll make a toasted cheese sandwich.  I’ll use a piece of French bread or another crusty loaf, and top it with some minced garlic, chopped tomatoes, chopped avocado, and a sprinkling of cheddar cheese.  Pop it in the regular oven or toaster oven at 350 for a few minutes until the cheese melts.  The avocado is a good source of heart-healthy monounsaturated fats, and tomatoes and garlic provide lots of phytonutrients.

Don't those sound delicious?  A few closing tips:

• Want to cut back on the calories a bit more?  Consider a reduced fat cheese, like Cabot 50% Cheddar.  I will fully advocate against fat free cheese – who wants that rubbery stuff that isn’t even reminiscent of the real thing?  I typically prefer using smaller amounts of full fat cheese for the best flavor, but the Cabot reduced fat cheeses are pretty darn good.  (Disclosure – no affiliation/sponsorship, I just like the product).
  
• Want to add some more protein to any of these sandwiches?  Consider a little lean turkey or ham.
  
• Pair these sandwiches with a delicious side salad, like mixed greens with pecans and mandarin oranges, and there’s an easy, scrumptious, and filling meal!
  

Have you eaten kale lately?  A lot of people turn their noses up at this leafy green, but it is super healthy and can be incredibly delicious! 

Check out the amazing nutrition facts for a cup of chopped, raw kale:

• Contains only 34 calories
  
• Has no fat
  
• Provides over 200% of your daily Vitamin A needs, essential for proper eyesight
  
• Provides over 100% of your daily Vitamin C needs, essential for a healthy immune system
  
• Contains tons of Vitamin K, which is involved in blood clotting functions in your body
  
• Rich in vision health nutrients lutein and zeaxanthin

So, how do you include kale in your diet?  Try chopping this green and cooking it in pasta sauce or including kale in a smoothie (if you blend it with fruits, you won’t even taste it!).  Or, try one of my favorite uses of kale – crispy kale chips.  This nutritious snack satisfies those salty cravings in a much healthier way than potato chips or pretzels.  And it’s incredibly easy to make!  Check out the photos and recipe below:

Kale Chips

Ingredients:
Bunch of kale
1-2 teaspoons olive oil
Pinch of Salt

Directions:

1. Preheat oven to 400F.
   
2. Rinse kale and remove hard stems.  Tear leaves into small pieces.
   
3. Toss kale in a bowl with olive oil and salt until everything is distributed evenly.
   
4. Spread on a baking sheet.
   
5. Cook for 5 to 10 minutes in the oven, until kale is crispy but not burnt.
   
6. Enjoy! 
   

Happy St Patrick’s Day!  Luck of the Irish to ya!  Erin go Bragh!

If you have a bit of Irish in you, you’re probably familiar with the tradition of eating corned beef and cabbage on St. Patrick’s Day.  My mom used to make it for us every year growing up.  I actually can’t stand the taste of corned beef, so I dreaded having to eat this.  Every year I’d whine and complain on St. Patrick’s day, and I’m pretty sure all I’d end up eating was the side of cabbage.

That being said, I know corned beef and cabbage is a tradition for so many of you, so I thought I’d share a little about the history and nutrition of this dish. 

Corned beef is a salt-cured brisket, referred to as corned beef because it was traditionally stored in barrels or cooked in a crock with coarse grains of salt, also called “corns of salt.”  While salting beef does have origins in Ireland, beef was traditionally used for exports.  Beef that was available in Ireland was typically quite expensive and most could not afford it.  Salted pork and bacon were more inexpensive and thus more commonly eaten.  After the potato famine, many Irish immigrants arrived in America where the price of corned beef was more inexpensive and accessible.  By the 1920s, corned beef and cabbage developed an association with St Patrick’s Day celebrations as an Irish American tradition.

How does corned beef stack up nutritionally?  According to the USDA Nutrient Database, a 3 ounce serving of corned beef (about the size of a deck of cards) contains 213 calories, 15 grams of protein, 16 grams of fat (5 grams saturated), and 0 grams carbohydrate.  Not bad in terms of calories, but that 3 ounce serving packs 964 mg of sodium – 40% of the max amount you should get in one day (and if you have high blood pressure, it’s more like 60% of the max amount you should get).  It’s certainly fine to enjoy your salty celebratory dish once a year, but we wouldn’t want to eat corned beef too often with that high sodium content.

A cup of chopped cabbage only contains 22 calories and packs Vitamin C and Vitamin K.  People often complain that they’re not sure how to cook cabbage.  Some easy ways include cooking it in a pot with low sodium chicken broth, or sautéing it in a tiny bit of oil or butter with some garlic.  Yum! 

I wish you all a wonderful St. Patrick’s Day!

Ah, the typical Valentine’s Day treat – a box of chocolates.  During this week, Americans will buy about 56 million pounds of chocolate totaling $345 million in sales.  A 12 ounce box of assorted chocolates contains about 22 or so pieces.  At 150 calories per serving (2 chocolates), this means there are about 1650 calories in the box – almost an entire day’s worth of food if you polished off the whole thing!

For 155 pound person, you’d have to do the following to burn off that box of chocolates:

• 2 hours and 30 minutes on the elliptical at a fast pace
  
• 5 hours and 30 minutes of walking at 3.5 mph
  
• 3 hours and 40 minutes of swimming
  
• 2 hours and 45 minutes running at 5 mph

Here are some tips for keeping your Valentine’s Day treat a little healthier:

1. Don’t eat chocolates on an empty stomach – you’ll be much more likely to overindulge.  It takes about 20 minutes for your body to realize that you’re full, so if you keep popping those bite size chocolates until you’re feeling “full” – you’ll likely finish off the whole box.  Instead, treat yourself to 1 or 2 after a meal or as a snack, along with a protein rich choice.
   
2. Dark chocolate provides more antioxidants than milk chocolate.  It contains the same number of calories, but at least you get a nutritional boost!  Try a healthy 1 ounce portion.
   
3. Treat yourself to a different chocolaty treat – think of a cup of low fat hot chocolate made with skim milk.  It’ll provide that sweet taste you’re craving with a boost of calcium and protein.  Or consider drizzling dark chocolate over fruit, like clementine slices or strawberries, which will provide an array of vitamins and fiber.
   
4. Share with a friend (or two!), or portion out 2 chocolates each into snack size bags.  You’re Valentine’s Day indulgence will now last a week instead of a day!