Munchies Monday: Best-Bet Energy Bars

While I was home for Thanksgiving break, my brother walked in with the following purchase:

My brother does exercise a lot and often doesn’t have time for food preparation, so the PowerBars seem like a decent way to fuel up. However, it got me thinking; are “energy bars” and “nutrition bars” really good for you? Or are they simply the edible version of unhealthy energy drinks and candy bars in disguise?

Hence, today’s Munchies Monday post is all about energy bars.

I started my research on these fat-, protein-, and carb-packed bars at—where else—Wikipedia. I found this fact particularly interesting: “The first energy bar in the American marketplace was Space Food Sticks which Pillsbury Company created in the late 1960s to capitalize on the popularity of the space program.”

Space Food Sticks? Intrigued, I decided to do a little more digging. According to spacefoodsticks.com, Pillsbury developed long, chewy, edible sticks that could fit into an astronaut’s helmet for emergency consumption. They decided to sell them commercially, touting them as a “non-frozen balanced energy snack in rod form containing nutritionally balanced amounts of carbohydrate, fat and protein.” After a brief production hiatus beginning in the mid-70s, these gimmicky bars are back on shelves, currently being sold at the Kennedy Space Center, Smithsonian Air & Space Museum, the Johnson Space Center, the Museum of Flight, Disney World, and other locations.

I was even able to find an old TV commercial for the Space Food Sticks on YouTube. Tell me these don’t look appetizing: (HA! Jokes.)

Now there are a plethora of energy bar brands in the marketplace, such as Clif Bar, Promax, Tiger’s Milk, Power Bar, ProMax, Labrada, Power Harvest and more.

The different ways people use these bars include:

Pre-Workout Fuel (sufficient carbs)

Post-Workout Food (high in protein)

Meal Replacement (lots of fat, protein, and carbs)

If you decide to eat these bars, here are some tips for purchasing relatively good ones:

• Watch the sugar content. Some nutrition bars contain more sugar than a Snickers bar.
• Don’t go carb crazy. Unless you are a professional athlete or a bodybuilder, you don’t need that much carb-driven fuel.
• A decent fiber content will help you feel fuller longer while getting in some of your fiber RDA.
• Check the calories. Unless you’re attempting to replace a meal, try to find snack bars under 200 calories.

A closer look at my brother’s purchases showed that the PowerBars contained the following ingredients:

CHOCOLATEY COATING (SUGAR, FRACTIONATED PALM KERNEL OIL, COCOA, WHEY, NONFAT MILK, SOY LECITHIN, NATURAL VANILLA FLAVOR), CORN SYRUP, CARAMEL (CORN SYRUP, SUGAR, CREAM, WATER, FRUCTOSE, PALM OIL, SOY LECITHIN, SALT, DISODIUM PHOSPHATE, NATURAL FLAVOR, CARRAGEENAN), TRISOURCE™ PROTEIN BLEND (WHEY PROTEIN ISOLATE, CALCIUM CASEINATE, SOY PROTEIN ISOLATE), MALTITOL SYRUP, VEGETABLE GLYCERIN, OAT FIBER, SOY CRISPS (SOY PROTEIN ISOLATE, TAPIOCA STARCH, SALT), DRY ROASTED PEANUTS, HIGH OLEIC CANOLA OIL, ALKALIZED COCOA, AND LESS THAN 2% OF ALMOND BUTTER, NATURAL FLAVORS, SOY LECITHIN, SALT, PEANUT FLOUR

While the company’s website boasts, “The nuts, oat bran and 10–11g protein deliver nutritious, long lasting energy and muscle-building power,” I’m not too keen about all that corn syrup and sugar content. If you’re not looking for a major power boost, but rather want a snack-size bar, I recommend trying mini Lara Bars, mini Luna Bars, or mini Clif Bars:

Mini Larabars

The raw ingredient list in these bars is so impressive. There are only a few ingredients, usually nuts, fruit, and spices, and absolutely no chemicals or added sugars. Flavors include Cherry Pie, Cashew Cookie, and Apple Pie. (90 Calories, 2 g Dietary Fiber, 3 g Protein)

Luna Minis

These bite-size bars contain calcium, folic acid, iron, and protein, and are 70% organic. Flavors include Chocolate, S’mores Caramel Nut Brownie, White Chocolate Macadamia, Peanut Butter Cookie and LemonZest. (80 Calories, 2 g Dietary Fiber, 4 g Protein)

Mini Clif Bars

These on-the-go bars are made with all-natural, 70% organic ingredients, and contain 23 vitamins and minerals. Flavors include Crunchy Peanut Butter, Chocolate Chip, Chocolate Brownie, Oatmeal Raisin Walnut, Blueberry Crisp and Chocolate Chip Peanut Crunch. (100 Calories, 2 g Dietary Fiber, 4 g Protein)

Ideally, you should try to maintain a balanced diet by eating as many unprocessed foods as possible. If you can, ditch the bars and grab an apple with peanut butter, a whole-wheat bagel, or some low-fat yogurt.

Do you eat “energy/nutrition bars?” If so, do you have any recommendations?


Today's Recommended Read: A Stale Food Fight (NYTimes.com)

Munchies Monday: Breakfast Cereal Revamped

An easy breakfast choice for the busy college student is cold cereal. However, this simple choice can easily become an unhealthy indulgence.

Today’s Munchies Monday post examines what is in your cereal bowl, and what should be in your cereal bowl.

Many popular cereals actually contain unhealthy amounts of sugar, unnecessary ingredients, and a lack of nutritional value. Kellogg's Raisin Bran contains high-fructose corn syrup, 9 grams of sugar, and 350 mg of sodium. Kellogg’s Froot Loops contain 12 grams of sugar and less than 1 gram of fiber. General Mills Cocoa Puffs contains 12 grams of sugar, 1.5 grams of fat, and dessert-like ingredients (sugar, corn syrup, cocoa). At that rate, you might as well turn Oreos into a breakfast option. Oh wait…

The problem with such high sugar content in your cereal? Starting your day with a super sweet eat will spike your blood sugar level, causing a quicker crash and a greater tendency to reach for a mid-morning snack before your cereal bowl makes it out of the dishwasher.

My favorite breakfast cereals as a kid were Cocoa Krispies, Frosted Flakes, and Lucky Charms. As I got older and more “health-conscious,” I relied on Honey Nut Cheerios and Raisin Bran. Now, I have found the cereals that make me feel my best, providing me with energy to start my day without tasting like shredded cardboard.

I joke with my friends that I eat like an old lady, but I love these cereals! A typical cold breakfast for me is either FiberOne Cereal or Kashi GoLean Protein and High Fiber Cereal with a sliced banana and almond milk:

Other healthy cereal options include Grape Nuts, Health Valley Oat Bran Flakes, Shredded Wheat, Kashi GoLean Original, Barbara’s Original Puffins, and Kashi Heart to Heart.

What to look for in your cereal:

• High Fiber: Look for at least 15% fiber per serving.
• Whole Grains: Refined grains raise blood sugar levels and have basically no nutritional value.
• Concise Ingredient List: Too many unpronounceable ingredients are good signs of bad cereals.
• Low Sugar: Aim for below 5 grams of sugar per serving. Avoid high-fructose corn syrup, maple syrup, molasses, maltose, glucose, honey, and other forms of sugar.
• Lack of Preservatives: BHA, BHT, and other unhealthy, added preservatives have actually been banned in other countries.
• No Trans Fats: Hydrogenated and partially hydrogenated oil mean the cereal contains dangerous trans fats.

Extra tips for giving an EYC-boost to your cereal:

• Stay close to the suggested serving size; it’s easy to over pour your cereal.
• Use non-fat milk or almond milk, instead of milk with a higher fat content.
• Add dried fruits to your bowl.
• Add fresh fruit, like blueberries, strawberries, or sliced banana.
• Top with heart-healthy nuts, like walnuts or chopped almonds.

What is your favorite breakfast cereal? Do you put fresh fruit in your cereal?

Today’s Recommended Read: Lightened Holiday Classics (CookingLight.com)

Munchies Monday: Homemade Veggie Spring Rolls

Today's Munchies Monday post is inspired by a few of my food loves: Chinese cuisine, Giada's show on the Food Network, and experimenting in the kitchen.

Freshman year of college, I was a frequent visitor to this establishment in my student center's food court:

I ate so many Panda Bowls and egg rolls that year, and I had the saved fortune cookie strips pinned to my bulletin board to prove it! Anyone know the Food and Nutrition Board's Recommended Daily Allowance of Chinese food? ;-)

Although sometimes I wished Panda Express could be its own mandatory food group, a daily consumption of a deep-fried egg roll soaked in sodium-rich soy sauce is not exactly the most nutritious choice. Now, I won't turn away an occasional Panda Express roll, but there is an EYC-approved alternative!

On a recent episode of Giada At Home, this Food Network chef presented an easy recipe for a Fruit Spring Roll. Using rice paper, Pad Thai noodles, strawberries, mango, and almonds, she threw together this delicious segment:

Inspired by Giada's recipe and driven by my affinity for veggie egg rolls, I decided to create a savory version of her recipe. The results were DELICIOUS! If you're looking for a fresh, healthy, easy dish, look no further than...

EYC's Veggie Spring Roll Recipe

Ingredients:

• Rice Paper Wrappers
• Carrots
• Red & Yellow Bell Peppers
• Cucumber
• Bean Sprouts

Directions:

1. Slice the carrots, bell peppers, and cucumber into thin strips about 3" long.
2. Prepare a large bowl with a small amount of lukewarm water. Submerge a rice paper wrapper in the water for 30 seconds. Delicately remove the softened wrapper and place on a moistened towel (to prevent the wrapper from sticking to the surface).
3. Place a small amount of sliced veggies in the left side of the wrapper.
4. Fold over the top and bottom of the wrapper. Starting on the left side roll the wrapper so the veggies are tucked tightly inside. The moistness of the wrapper will allow the roll to seal shut.
5. Allow the roll to dry. Repeat the steps until you have created the appropriate number of rolls (How many delicious, healthy spring rolls is too many?). Refrigerate until you are ready to serve them.

Easy, right? To enjoy the EYC Spring Rolls, I dipped them in a reduced sodium soy sauce. Next time, I think I'll try Anne's recipe for homemade Thai Spicy Peanut Chili Sauce.

Have you ever tried out or been inspired by a recipe from a cooking show?

Today's Recommended Read: Deciphering the Ingredients Label (The Huffington Post)

Munchies Monday: Like a Big Pizza Pie

I can remember way too many weekend nights Freshmen year where my friends and I would come home from a fun night out to find ourselves picking up a cell phone and dialing Dominoes. A common college-student craving is that soft dough dripping with hot tomato sauce, melted cheesiness, and layers of other perfectly picked toppings: PIZZA.

Today’s Munchies Monday post examines this favorite food of college kids. Whether grabbing a slice from the dining hall or sharing a to-go order with friends, pizza makes for a delicious, fast, and filling eat. However, students aren’t the only ones enjoying this dish; According to the National Association of Pizza Operators (yes, apparently such a group exists), 93% of Americans eat it at least once a month, translating to 350 slices of pizza eaten across the country every second!

Pizza does not have to be deemed an unhealthy indulgence, but often excessive amounts of toppings and way-too-big proportions turn this food into a fattening treat.

Here are some tips for making your pizza healthier:

• Choose a leaner meat topping, like turkey sausage, Canadian Bacon, or reduced fat pepperoni.
• Pick a low fat cheese topping, like mozarella made with 2% milk.
• Load up on nutrition-packed veggies, like bell peppers, onions, and tomatoes, taking it easy on calorie-rich options like olives.
• Go for thin crust over thick crust, and pick whole wheat.
• Pair your pizza with a healthy salad so you don’t go crazy with proportion sizes.

Some hot pizza spots in Boston include Upper Crust Pizzeria, Regina Pizzeria in the North End, Angora Café (known for their flatbread pizzas), and Crazy Dough’s. Of course, there are the old standbys of Dominos and Papa John’s.

An easy, inexpensive, and healthier way to enjoy pizza is to make one at home. Most grocery stores sell ready-to-bake pizza dough. In the past, I’ve used regular slices of wheat bread, English muffins, and tortillas (hello flat bread!) to create my pizza base. Then all you need is some grated cheese, marinara sauce, and veggies like spinach, grape tomatoes, or broccoli to spruce up your pies. Pop you creation in the toaster, and soon you'll be saying Papa Who's?

Buon appétit!

What’s your favorite or most creative pizza topping? Bonus point for naming the song used in this post's title!

Today's Recommended Read: What's in that Slice? (NYTimes)

Munchies Monday: I'll Make You Banana Pancakes

A post about On-The-Go Breakfasts is in the works for the near future, but today’s Munchies Monday entry will focus on one specific breakfast staple: the PANCAKE.

When you have a little extra time between rolling out of your dorm bed and sitting down in morning psychology lecture, what sounds better than stuffing your tummy with syrup-soaked, starchy discs of goodness? Hot pancakes often seem like a treat to students used to bowls of cold cereal or quick slices of buttered toast. 

Pancakes have been around for quite some time, even before IHOPs existed (GASP!). The first pancake-like food was eaten by the Ancient Romans, a fried mix of milk, flour, eggs, and spices called Alita Dolica ("Another Sweet"). Medieval Europe brought us pancakes that better resemble the ones we eat today. In the US, pancakes are often called flapjacks, griddlecakes, or battercakes.

Whatever name you choose, there are a few ways to get your pancake fix:

Boxed pancake mixes (aka The Lazy Person’s Pancake)

Frozen/microwaveable pancakes (aka The Even Lazier Person’s Pancake)

Restaurant pancakes (For locals, I recommend trying out the pumpkin pancakes at The Friendly Toast in Cambridge)

And my favorite: Homemade, healthy pancakes! Whenever I want a healthified-version of a pancake, I turn to this recipe inspired by Kath’s creation. This banana oatmeal pancake has a simple ingredient list and only takes several minutes to make. Start by mixing together the following ingredients:

1/4 cup quick oats

1/4 tsp baking powder

1 egg white

1 tsp vanilla extract

1 mashed banana

Pour the batter onto a heated skillet…

Cook for about 3-4 minutes on each side…

Wait until it appears light brown...

 Top the pancake... (I usually nix the syrup and use a mashed banana)

Some other healthy topping ideas include microwaved blueberries, all-natural peanut butter, or unsweetened applesauce.

So take a cue from Jack Johnson: make some banana pancakes and pretend like it's the weekend now :-)



What’s your favorite type of pancake? Any recipe involving banana works for me!

Today’s Recommended Read: Will the Real Whole Wheat Please Stand Up? (Civil Eats)

Munchies Monday: Pumpkin Pie Bites

Mini pumpkin pies? On a healthy living blog? Why not! I believe an important part of living a balanced, healthy life is embracing life's sweet eats along with the more nutritious goodies out there. EYC's first Munchies Monday post will highlight a fun treat to create just in time for Halloween or Thanksgiving.

One of my favorite blogs to read is Bakerella's baking blog. Not only does she concoct tasty original recipes and write humorous posts, but she has such a healthy attitude towards life. She executes all of her treats with the creative patience and talent of a true artist. Who could possibly argue that these adorable Toy Story 3-themed cake pops don't require a healthy amount of life loving?

As a college student, kitchen resources are often limited. I will often see a recipe and pass up on the opportunity to try it up because I think it goes beyond the capabilities of my little kitchen space or my small supply of cooking equipment. However, this recipe only requires few ingredients, an oven, a mini muffin tin, and good friends to help with the consumption!

I don't quite think I'm ready to create one of Bakerella's Mr. Potato Head cake pops, but I'm very glad I decided to give her recipe for Pumpkin Pie Bites a try last Thanksgiving. They were a hit with both my friends and family. Drawing the faces with melted chocolate was a bit tricky and shaping the pie crusts correctly took a few tries, but there was nothing difficult about sending one of these delicious jack-o-lanterns right to my tummy.

Proud of my success, I decided to email the picture to Bakerella herself. A week later, I was giddy when I received a response! I felt like I was hearing back from a celebrity:

Love your faces. They are so happy looking.
Great job.
Bakerella

Check out the recipe on her website and get baking!

What's your favorite pumpkin recipe?

Today's Recommended Read: "Kids Get the Chance to Grade School Lunch" (The Boston Globe)