by Deborah Hanyon, MPH, RDN, ACE-CHC | Nov 17, 2024 | Food Allergies and Special Diets
Control your Sugar Level: The Best Bread for People with Diabetes
Eating balanced and organic food is one of the best ways to keep your diabetes in control naturally.
If you are new to diabetes, people might advise you against having bread because bread is high in carbohydrate.
But bread is a staple food in most households in the US. So, if you are wondering what you can have instead of bread, the answer is you DON’T HAVE to switch.
People with diabetes can have bread without any fear, if your doctor permits and more importantly, if it is the right kind of bread.
So, what types of bread are best for people with diabetes? What should you look for when you are buying bread from stores?
Today we will talk about the types of bread that normalize your blood sugar naturally. We will also share tips to choose the best bread for diabetics.
Food and Glycemic Index
Carbohydrate is essential for human health development. However, it also contributes to the elevated sugar level in the blood for it easily breaks down to sugar.
On the other hand, good carbohydrates that are low in glycemic index or GI are the best foods that keep the blood sugar level as well as other issues, such as weight gain, heart diseases, etc., under control without external medication.
What is the Glycemic Index?
GI is a way to measure the foods that increase or decrease your blood sugar levels, i.e. glucose according to the American Diabetes Association (ADA).
The GI reference point is scored between 1 and 100. The lower the score the better the GI. Foods that do not contain carbs, such as meats, do not have a score.
White bread scores around 71.
Therefore, people with diabetes are advised against eating white bread.
The best foods for people with diabetes have a low-glycemic score (<55). These foods include pumpernickel bread, whole fruits, non-starchy vegetables, such as cauliflower, cabbage, broccoli, and cucumber, legumes, beans, and pulses, corn, yam, steel-cut oatmeal, and millet.
Other foods that contain medium-glycemic index (55 to 69) include quick oats, wheat bread, couscous, brown rice, Basmati rice, wild rice, and pita bread.
Foods with high-glycemic-index (>69) that people with diabetes ought to avoid:
– Potatoes
– Bananas
– Popcorn
– White rice
– Macaroni
– Breakfast cereals
– All refined foods
– Processed foods
– Pineapple
– Cooking oil
How to Choose Low GI Breads?
You must consider certain things, such as the nutritional factors when purchasing your bread.
The more processed a food is, the higher is the carb or GI level.
Therefore, we suggest you opt for whole meal or stone-ground bread to control your sugar level.
Now not all stores sell this kind of bread. So, if you need alternatives, make sure you read the labels of the bread packages and check the nutritional facts, such as calories, carbohydrates, fiber, fat, and sodium level.
– Calories: If you plan to eat two bread slices, keep the calories <90 per slice.
– Carbohydrate: The amount of carbs a person can have depends upon your meal plan, your weight-loss aim, and your health condition. However, a bread that has carbs between 15 and 20 gm or less (including sugar content) per slice is recommended.
– Fat: People with diabetes should aim at having foods that are low in saturated and trans fats, and high in healthy or unsaturated fat. Plain bread without nuts and seeds do not contain many fats However, if you must choose something with fat, make sure the bread has zero grams trans-fat and less than 1.5 grams of saturated fat.
– Fiber: Fiber is an essential nutrient for people with diabetes and obesity. It has many benefits, such as slowing down the processing of sugar in the blood. It also decreases appetite or hunger, keeps you full and energetic for a long time, regulates your bowel movements, and minimizes cholesterol level. Make sure the fiber content is highest or at least three grams per serving.
– Sodium: Sodium can increase blood pressure and therefore, diabetic people must completely minimize eating food with high sodium levels. Ensure that each slice of bread has less than 150 mg sodium, for example.
Bread that Keeps Your Diabetes in Control
If you are baking bread at home, you can include ingredients like flaxseeds, chia seeds, nuts, wheat bran, oats, and millet.
You can replace these ingredients with your regular flour in 1: 4 ratios (1/2 cup ingredient vs. 1 1/2 cup flour).
Bread that you can include in your diet includes:
– Whole-wheat bread or brown bread
– Multi-grain bread
– Gluten-free bread
– Organic bread
– Sprouted bread (Contains no flour and is made out of sprouting grains, beans, and seeds)
– Sourdough bread
– Tortillas
Unless your doctor specifies, it is not necessary to stop eating bread. Make sure your bread is GI low, sugar-free, trans-fat free, and whole grain.
Author Bio:
Henna is a proficient writer who firmly believes in the age-old remedies and holistic medicine as a primary cure for several diseases. After graduating she embarked on a journey to find the truth about holistic and natural remedies.
Other articles that may interest you:
How to Manage Childhood Diabetes
White vs Whole Wheat Baking
10 Foods to Eat When You Are Pregnant
10 Facts About Vitamin B12
Is the Paleo Diet Biblical?
Best Foods for Psoriasis
10 Persons at Risk for Magnesium Deficiency
Why Are Kids Picky Eaters?
Foods that Contain Gluten
by Deborah Hanyon, MPH, RDN, ACE-CHC | Nov 4, 2024 | Nutrition and Health
Not only is dark chocolate a tasty treat, but it is a nutritional powerhouse. The benefits of dark chocolate are becoming well known, but just in case you haven't heard the good news or would like a reminder. Here is a quick summary.
Benefits of Dark Chocolate
First, let's summarize the specific nutrients provided to your body through a delicious bar of dark chocolate:
One 3-ounce bar of dark chocolate with 70–85% cocoa contains:
- 11 grams of fiber
- 67% of the RDA for iron
- 58% of the RDA for magnesium
- 89% of the RDA for copper
- 98% of the RDA for manganese
- Potassium
- Phosphorus
- Zinc
- Selenium
Since a full-size dark chocolate candy bar has about 600 calories, you might want to break this up into thirds. Which would provide 200 calories and about:
- 3 grams of fiber
- 22% of RDA for iron
- 19% of RDA for magnesium
- Almost 1/3 of your RDA for copper
- 1/4 of your RDA for manganese
- And still contains potassium, phosphorus, zinc, and selenium
Dark Chocolate Contains Fiber
Now what do these nutrients do for you? Well, for starters, fiber is important for healthy digestion and a healthy gut. Most people aren't getting enough fiber. Intake of at least 25 grams of fiber for a woman leads to decreased risk of colon cancer, for example.
Dark Chocolate is a source of iron, magnesium, and potassium.
- Iron is extremely important for healthy blood. Iron is part of the hemoglobin molecule which makes up your red blood cells. It is the hemoglobin molecule that enables your blood to carry sufficient oxygen and helps you maintain your energy level. For more on iron, click here.
- Magnesium is important for so many things, and is another nutrient that most people are deficient in.
- Potassium is found in all fruits and vegetables, and anything that grows in the ground or on a tree, including nuts, seeds, coffee, tea, and chocolate!
Source of Plant-Based Saturated Fat
Dark Chocolate is high in saturated fat. However, it is plant-based saturated fat, which is much better for you. Besides, the recommended amount of saturated fat per day is 7-10% of total calories. Thus, saturated fat is an important part of a healthy, balanced diet.
In addition, because dark chocolate is plant-based, it does not contain cholesterol. Consumption of chocolate has been shown to lower LDL (bad cholesterol) and increase HDL (good cholesterol).
Dark Chocolate is a Source of Antioxidants and Phytonutrients
Speaking of plant based. Plants are rich sources of antioxidants and phytonutrients, and chocolate is no exception. In fact, dark chocolate is one of the richest antioxidant foods around.
More Benefits of Dark Chocolate
Chocolate contains theobromines. Theobromines may:
- Improve Blood Pressure
- Increase HDL, which is the good cholesterol in your body
- Strengthen Tooth enamel
Chocolate is also good for heart health, gives you energy to workout at the gym, and is good for the skin.
7 Health Benefits of Dark Chocolate
Dark Chocolate is Healthy Chocolate
Photo: “Chocoribbean – Packaging & UI Design” by Daniela Jiménez is licensed under CC BY-NC-ND 4.0
by Deborah Hanyon, MPH, RDN, ACE-CHC | Nov 1, 2024 | Blog Posts, Nutrition and Health
Whether it’s that first cup in the morning or the afternoon pick-me-up, coffee is more than just a delicious ritual. Studies show that coffee does pack some legitimate health benefits, thanks to its rich blend of antioxidants, nutrients, and that beloved caffeine kick. But as with any good thing, too much coffee can be too much for the body to handle, and finding that sweet spot is key. So, let's explore what coffee can do for the body, and when to know it's time to slow down.
Benefits of Coffee for the Body
- Antioxidant Powerhouse
- Coffee is loaded with antioxidants, which help combat free radicals in the body. These antioxidants can lower inflammation, potentially reducing the risk of chronic conditions like heart disease. Fun fact: for many people, coffee is one of their main sources of antioxidants!
- Boosted Metabolism
- Caffeine is known to kick the metabolism into gear, helping the body burn fat more efficiently. Studies show that caffeine can increase metabolic rate by 3-11%, which may be one reason coffee drinkers have a slight edge when it comes to weight control.
- Improved Physical Performance
- Caffeine boosts adrenaline levels, preparing the body for physical exertion. This is why a cup of coffee before a workout can give you a little extra push, making it easier to push through a tough session or break a personal record.
- Enhanced Brain Function
- Caffeine stimulates the central nervous system, improving alertness, mood, and overall cognitive function. It can even enhance short-term memory and reaction times, making it easier to tackle that morning to-do list.
- Reduced Risk of Certain Diseases
- Studies suggest coffee drinkers may have a lower risk of several conditions, such as Type 2 diabetes, Parkinson’s disease, Alzheimer’s disease, and some cancers. While coffee isn’t a cure-all, the compounds in coffee may help protect the body from these issues over time.
- Mood Boost and Potentially Lower Depression Risk
- Research has found that regular coffee consumption is linked to a lower risk of depression. The boost in dopamine and serotonin levels from caffeine might help keep the blues at bay. So if you find yourself happier after your morning coffee, it’s not just in your head!
Downsides of Drinking Too Much Coffee
While the benefits are great, overdoing it with coffee can come with downsides that affect both physical and mental health. Here are some things to watch out for if you're a coffee enthusiast:
- Jitters and Anxiety
- If you’re feeling jittery or anxious after a cup of coffee, it’s likely because caffeine triggers the release of adrenaline. This “fight or flight” hormone can make you feel on edge, especially if you’re drinking strong coffee or consuming it on an empty stomach.
- Interrupted Sleep Patterns
- Coffee’s stimulant effects can disrupt your sleep, especially if you’re drinking it later in the day. Caffeine can stay in your system for up to six hours, so cutting off your coffee intake by early afternoon can help prevent a restless night.
- Digestive Issues
- For some, coffee can be hard on the stomach. It’s acidic, and the caffeine can stimulate acid production, which can cause discomfort or even exacerbate acid reflux. If you find coffee messes with your digestive system, you might want to try a gentler brew or reduce your intake.
- Dependence and Withdrawal Symptoms
- Regular coffee drinkers can build a tolerance to caffeine, meaning they need more to achieve the same energy boost. When they don’t get their fix, withdrawal symptoms like headaches, fatigue, irritability, and even depression can kick in. Moderation helps prevent this cycle from becoming too strong.
- Potential Bone Density Impact
- Excessive coffee consumption can lead to calcium loss through urine, which, over time, may have an impact on bone density. While this effect is generally seen with high levels of caffeine intake, it’s something to be mindful of, especially for those at risk for osteoporosis.
- Increased Heart Rate and Blood Pressure
- Caffeine is a stimulant, and it can temporarily increase heart rate and blood pressure. If you have heart issues or are sensitive to stimulants, it’s best to keep coffee intake to a moderate level and monitor how it affects you.
Finding Your Perfect Coffee Balance
So how much coffee is enough, and when is it too much? The sweet spot is often cited as 3-4 cups per day or about 400 milligrams of caffeine for most adults, according to the FDA. However, tolerance to caffeine varies from person to person. For some, a single cup is more than enough; others may find they can handle a bit more without issue. Listen to your body’s cues and adjust accordingly.
Tips for Healthy Coffee Habits
If you want to maximize the benefits and avoid the downsides, here are some tips:
- Skip the Sugar: Additives like sugar or syrups can quickly turn a healthy cup of coffee into a dessert. Opt for unsweetened options or use a touch of natural sweeteners.
- Choose Quality Beans: Go for high-quality, organic coffee beans whenever possible. The difference in flavor is noticeable, and you avoid any potential pesticides or additives.
- Limit Late-Day Coffee: To keep your sleep on track, enjoy coffee in the morning and early afternoon. Switch to decaf or herbal tea if you crave a warm drink later in the day.
- Hydrate: Coffee is a mild diuretic, so be sure to drink water throughout the day to stay hydrated.
In Summary
Coffee is packed with amazing benefits for your body and mind, from boosting metabolism to enhancing brain function and reducing the risk of certain diseases. But too much caffeine can lead to anxiety, disrupted sleep, and other health issues. By finding a balance that works for you and paying attention to your body, you can enjoy all the perks of coffee without the downsides.
So go ahead, enjoy that next cup – just remember that sometimes, less is more!
Click here to check out some of my other posts on healthy foods
Homeschooling Nature Walks that Bring the Family Closer and Glorify God | Homeschooling Dietitian Mom
Click here for some healthy coffee recipes from Taste of Home
Does your son or daughter love trucks? Do they like putting together puzzles? My son created this adorable printable eBook, complete with a build-your-own trash truck. Click here to see it.
by Kathryn White | Apr 19, 2024 | Blog Posts, Education Materials, Nutrition and Health
Disclaimer: As an Amazon Associate, I earn from qualifying purchases. When you click on links to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate program. Thank you for your support!
When discussing parental involvement, many usually associate it with supporting children’s academic performance and achievement. However, research published in the journal Child Development emphasizes the role of parenting in children’s behaviors and self-improvement, especially in early childhood. Although the study focused on the socioemotional aspects of child development, it can also extend to cultivating your kids’ healthy habits and behaviors.
One of the simplest ways to become more involved in your children’s health and lifestyle is by reading digital resources and imparting insights to them. Take the best-selling book The Gifts of Imperfection by Brené Brown, which can help families understand their weaknesses and imperfections for improved self-perception and mental health. This book is filled with daily practices and ten guideposts for better living and can be accessed on the digital library Everand — alongside other top-rated titles on parenting and relationships, such as The 5 Principles of Parenting by Aliza Pressman.
Besides helping you care for children’s mental and emotional wellness, reading can also be an avenue for promoting physical health to your kids, specifically by cultivating healthier eating habits. So, here are the best ebooks to help you teach your kids about nutrition.
We Are What We Eat by Kristy Hamill
In their early years, it’s common for kids to be more interested in sweet treats and processed foods. But instead of lecturing them and potentially discouraging them from trying healthier choices, the book We Are What We Eat: Holistic Thinking Kids by Kristy Hamill uses talking food characters to guide them toward real foods. Through humor and rhyme, kids aged 2-10 can better distinguish which foods are nourishing and which aren’t. The best thing is that the book is also vegan-friendly, making it ideal for families looking to transition to plant-based diets for health, economic, and environmental reasons.
Good Enough to Eat by Lizzy Rockwell
Another practical, informational book parents can consider adding to their digital libraries is Lizzy Rockwell’s Good Enough to Eat: A Kid's Guide to Food and Nutrition. This hands-on tool can help parents explain healthy eating to kids in a more digestible way, as it breaks down the basics of nutrient groups, nutritious food sources, recommended nutrient intake, and calorie management with sufficient text and graphics. It also includes kid-friendly recipes that apply the book’s principles in real life, such as Alphabread and Full o' Beans Soup.
Fat Talk by Virginia Sole-Smith
No matter how much you want to encourage your kids to eat healthier, it shouldn’t be at the expense of their self-esteem and body image. As such, parents can refer to Virginia Sole-Smith’s new book, Fat Talk: Parenting in the Age of Diet Culture, to help them navigate conversations about body weight and overall health while still avoiding body-shaming. Among the powerful insights gained from the book is the idea of using neutral language around food, allowing families to take a mindful yet relaxed approach to diet and nutrition.
Food Safety for Kids by Homeschooling Dietitian Mom
Nutrition also involves food hygiene and safety, as preparing and handling foods the proper way helps ensure kids can maximize flavor and nutrients. In this case, you can find the printable Food Safety for Kids on the blog as a handy guide for reinforcing the importance of food safety and preventing food-borne illnesses. The digital resource includes activities, flashcards, and other informative tools that teach kids to avoid food poisoning and cross-contamination and to clean and sanitize properly.
Overall, digital resources can teach you both technical and practical information about diet and nutrition, which you can then instill in your kids’ daily habits and lifestyles for long-term health and wellness. You can also find more printable nutrition education guides by exploring the rest of the blog.
Written by Reanne John for homeschoolingdietitianmom.com
Reanne John became a learning advocate after her daughter entered nursery. After discovering helpful educational tips, Reanne decided to pursue a career in blogging to support other parents.
by Deborah Hanyon, MPH, RDN, ACE-CHC | Feb 1, 2024 | Holidays and Special Events
10 Irresistible Valentine's Day Appetizers
As a Registered Dietitian who has a love for new recipes, I am excited to share with you some irresistible, healthy appetizer recipes I have found. Below are some hand-picked recipes from my favorite recipe websites. These recipes are sure to please! (None of the recipe sites are affiliates).
10 Irresistible Valentine's Day Appetizers
The key to delicious AND healthy is to find recipes that contain a fruit or vegetable. Also, recipes that contain nuts and lean meats, as well as poultry and fish, are good choices because they are sources of protein.
Taste of Home has simple, delicious, and oftentimes healthy recipes. Plus, they utilize everyday ingredients you're more likely to already have in your kitchen pantry. I receive regular emails from Taste of Home. I pick and choose recipes, depending on my needs and my mood. Though I haven't tried this recipe, I can imagine it in my mouth, and I have no doubt that I would like it.
If you like strawberries and cheese this is a no miss. Click to see the recipe here.
Of course, you don't have to use the same cheese that is in the recipe.
For example, I might switch out the blue cheese for feta cheese because I like feta cheese much more. Plus, feta cheese is likely to be less expensive. Not only that, but feta cheese can be used in other recipes you like.
For example, one of my favorite salad recipes includes black olives, cucumbers, tomatoes, olive oil, lemon juice dressings (with some basil, garlic and parsley) mixed with feta cheese.* YUMMY!
*By the way, you don't really need a recipe for this salad. Just mix equal amounts cucumbers and tomatoes, and add black olives to taste. For the dressing, just mix about 1/4 cup olive oil, 1-2 tablespoons lemon juice, 1/2 to 1 garlic clove, 1 teaspoon fresh or dried parsley, and 1/2 teaspoon dried (or 1/2 teaspoon fresh) basil, stir and mix with the vegetables. Add 4 ounces of feta cheese (plain or herbed or tomato basil are all delicious), mix again. Chill and serve.
One of the things I like the most about this “Greek Salad” recipe is that it has no lettuce, and thus doesn't wilt. So, it can keep in the refrigerator for several days and it will still taste good.
You also don't need to use the exact nut mentioned. Personally, I prefer pecans, which is what the recipe calls for. However, you can use walnuts or even remove the nuts completely, if you are concerned about allergies.
Some nut substitutions you could try are:
Pumpkin (unshelled are known as “pepitas”) or sunflower seeds; dried fruit such as apricots (amazing source of potassium) or mangos, cut up into little bits.
Be creative! 🙂
I found this recipe on allrecipes.com. If you like marinated artichoke hearts, you're going to love this one! And it's ridiculously simple!
This one calls for Parmigiano-Reggiano cheese which is one of my absolute favorites! (Can you tell I love cheese)?! However, if you are concerned about the cost, or you can't find this type of cheese in your local store, you can always use basic Parmesan or Romano cheese.
It is true that cheese is high in saturated fat and calories. 🙁
However, when you use strong flavored cheeses, such as blue cheese, feta cheese, and hard cheeses, such as Parmesan, Asiago, Parmigiano-Reggiano, or Romano Pecorino (another one of my favorites), a little goes a long way. For example, it usually only takes about 1/2 as much to give the cheesy flavor usually sought after when using cheese in a recipe.
As the saying goes, if you are able to tolerate dairy, then you can have your cheese and eat it too–or was that cake–oh well, you know what I mean! 😉
By the way, if you have a problem with dairy products or are casein-intolerant, you can use a casein free cheese such as the one here.
Click to take a look at this recipe here.
This one looks absolutely delicious as well! And dark chocolate, which is the type of chocolate recommended in the recipe, is good for you! Click here to read about the benefits of dark chocolate.
This is another recipe from AllRecipes.com. I find so many good recipes on this site! Anyway, what I like about this recipe, health-wise, is that it is made with dark chocolate.
Dark chocolate is high in antioxidants and is lower in sugar than milk chocolate.
What I also like about this recipe is that it is simple and only requires 4 ingredients. It is also kid-friendly. Get the full recipe here.
This recipe is from Cooking Light.com, one of my all-time favorite recipe sites. One of the things I like about Cooking Light is that the recipes are lightened–but not enough to ruin the taste–usually. Also, Cooking Light employees Registered Dietitians and has tons of sound nutrition advice to offer. The only thing I don't like about Cooking Light.com's recipes is that oftentimes they call for odd or uncommon ingredients such as cherry extract (see Recipe 5 below). These types of ingredients are often hard to find. However, it is a great way to learn about new ingredients you may not have heard of before, which is a big plus!
Click to see the “100-Calorie Italian Soda Floats for Two” recipe here.
Also from CookingLight.com. Ladies, this is a perfect romantic dessert that you can share with your hubbies!
I bet they will just love these! (And you can be confident that you're not offering a dessert that's too high fat and calories). The only downside of this recipe is that it calls for cherry extract. I did a quick search on Amazon because I've never actually purchased cherry extract before. The good new is that Amazon has cherry extract for sale at a reasonable price.
We use Amazon.com all of the time in our house. It is so convenient, prices are often lower than our local stores, and if you have Amazon Prime, you get two-day FREE shipping with most orders!
So, from the convenience of your own home, you can order what you need, save money, time AND energy!
Of course, you can always check your local grocery store as well. But I think this recipe just might be worth the extra effort (and possibly cost) for a unique dessert for two for Valentine's Day. What do you think???? =)
By the way, you can also double, triple, or quadruple the recipe for a larger group, if you prefer! And forego the cherries, if no fresh cherries are available in your area, and you don't want to use maraschino cherries.
Click here for the “Chocolate Cherry Cupcakes” for Two recipe.
Okay, so these aren't all appetizers per se. But, let's face it, Valentine's Day is meant to be romantic. So, if you are feeling romantic and want to bless your other half, this salad will fit the bill just fine. This recipe also came from MyRecipes.com.
By the way, one of the REALLY COOL things about MyRecipes.com is that you can add your own ingredients and then do a search and to find recipes that match the ingredients you want to use.
I love simple, easy recipes, especially when they are healthy too! And this is exactly what I was looking for when I started searching for these 10 irresistible appetizers for Valentine's Day.
This delicious Tuscan Steak Salad recipe is just that too–simple, easy, and healthy!
All you need is strip steak (or another steak you prefer), a little fresh garlic and rosemary, Balsamic vinegar, Dijon mustard, and Parmesan cheese. (Some of the other cheeses I mentioned above will work too)! Oh, and of course, your favorite salad greens.
Click here for the recipe.
One of the areas I often adjust when following recipes for salads is the type of salad greens I use. For example, I prefer baby spring greens. This recipe calls for Italian-Blend salad greens. And they might be just fine for you. However, pretty much any kind of greens will work for a recipe like this. So, even if your family prefers iceberg lettuce (hopefully not, because it's not high in nutrients), then you can even use that.
If you make separate salads for everyone, you can put different types of greens on each plate as well.
The point I'm trying to make is this: Salad recipes can easily be adjusted for amounts of ingredients without sacrificing taste. So, like I said before–be creative!!!
Click here for the Tuscan Steak Salad recipe.
I just adore salmon! Unfortunately, my hubby doesn't like it at all. So when we do serve fish, we usually serve a couple different kinds. Hubby prefers halibut. However, he also likes cod, which is significantly less expensive, so we usually cook both cod and salmon.
And the good news is that Nathan, our son, also likes fish! (In fact he likes octopus and squid, clams, crab, and pretty much any seafood he can get his hands on)! Did I mention that he's a picky eater?
Back to the recipe. This is a super simple recipe, and also only requires a few ingredients: spinach (fresh preferred but not absolutely necessary because it will be cooked), grape or cherry tomatoes (or cut-up Roma, or or even canned tomatoes will work), fresh garlic (again you can substitute garlic powder or jarred minced garlic, if you don't have fresh available), a little oil, salt and pepper, and voila!
As far as buying salmon goes. We prefer to buy our salmon vacuum-packed (click here to find out why frozen fish is oftentimes better than fresh). Also, if at all possible, I recommend that you buy Wild-Caught Salmon, as opposed to farm-raised. I know on the surface it may sound like the latter is more healthy, but the Wild-Caught is significantly better for you.
Unfortunately, wild-caught salmon is significantly more expensive as well. So you will have to decide based on your budget and family needs. We buy our salmon at Costco. And one thing is for sure, it is WAY cheaper than going to a restaurant to eat it!
Get the Salmon with Wilted Spinach recipe here.
These look so delicious! And they utilize already made biscuit dough, which can be found in the refrigerator section of your grocery store. This makes them low-stress, since the pastry part of appetizers tends to be the most difficult. I don't make a habit of recommending this sort of thing because I prefer homemade and natural over processed foods due to all of the additives in processed food.
However, if you know me, you know that I like to be balanced when it comes to diet. I'm not an “all or nothing” kind of girl. So, I think that for the special occasion of Valentine's Day, having the shortcut will make creating the appetizers much more fun and much less time consuming.
Did I mention that there are only five ingredients?
- Tomatoes
- Mozzarella Cheese
- Basil Pesto
- Refrigerated Tender Layer or Buttermilk Biscuit Dough
- Parmesan Cheese
- By the way, if you'd rather make the dough from scratch, go for it!!
Check out the Tomato Pesto Appetizers recipe here.
This is TOTAL Kid and Family Project waiting to happen! And I think you might be a little bit surprised to find out that a heart shaped pizza is way easier to make than you think!
I just checked out this website and discovered that all you have to do is buy a round Boboli shell and cut the circle with kitchen shears to create the heart shaped pizza. SO EASY!!!
And then you and your kids can pick your favorite ingredients and have a blast!
This would be a great way to use up some of the leftovers from the other recipes on this list as well. For example, the cheeses, tomatoes, and artichokes (artichokes are yummy on pizza)! Also, spinach and garlic are tasty on pizza as well. The garlic, in particular, will add a lot of flavor to the sauce you choose (which can be marinara or white or no sauce at all).
Check out this “How to Make Heart Shaped Pizzas” article for some other ideas.
I just HAD to include a Mexican dish to this list because besides Italian/Mediterranean food, my favorite is Mexican food. I did a quick search and came up with this adorable and original idea. And I think this is an awesome way to end my list of 10 Irresistible Valentine's Day Appetizers.
The only thing that will be truly challenging about making this recipe is finding the 4 inch springform pans that the Chicken Enchilada Hearts recipe calls for. However, I was able to find some on Amazon. And the really cool thing is that once you buy them, you can use them again and again!
Check out the springform pans here.
So, there you are: 10 Irresistible Valentine's Day Appetizers. I hope you enjoy them and that they inspire you to try some new and unique recipes of your own!
Whatever you do this Valentine's day, whether it's eating out or staying in, I hope that you have an awesome time. And I also hope that you will let me know what you think by emailing me at: debbiesuerd@homeschoolingdietititianmom.com or commenting below.
Thanks for reading and Happy Valentine's Day!!!
Check out these adorable coloring valentines here.
Other Things You Might Like from Homeschooling Dietitian Mom and others
10 Healthy Choices When Eating Out
6 Reasons I'm Thankful for Autism
Kid-Friendly Vegetable Soup Recipes
Not All Fats are Created Equal
Mercury In Fish: Complete Guide On What You Need To Know (anglers.com)
10 Foods High in Vitamin D
Recipe a Week Cookbook
Instant Pot Free Guidebook (Affiliate)
Healthy Snacks to Go (Affiliate)
Printable Valentines Day Valentines
10 Surprising Facts about St. Valentine
