Label Reading- Sugar

Our food labels do not distinguish between naturally occurring and added sugars. In 2006, the USDA released a database publicizing the content of added sugar in various foods. If you don't have this little 52 page booklet handy with you at all of your grocery shopping extravaganzas, then what do you do? You can do your best to analyze the product. Where do sugars (all meanings of sugars included) come from? A non-exhaustive list includes dairy, fruit, table sugar, honey, molasses, etc. What I often recommend is looking at the ingredient list, not just the nutrition label itself. For example, if you pick up a plain yogurt, there will be a number next to sugar on the food label. This doesn't really tell me too much; however, if you scour the ingredient list the only words you will find are some sort of milk product. There is no added or table sugar in the product; just naturally occurring sugar, which is lactose in this case. Another point of attention is that ingredients are listed from greatest quantity to least quantity. So if sugar is listed first, you know that out of all the ingredients in this product sugar makes up the majority. On the other hand, if sugar is listed last in the ingredient list, you know it is the least abundant. Unfortunately, you don't know the exact measure or quantity. Here's hoping to changes in the future for more transparency and accuracy with our labels.

We Have a Challenge for You!

The American Heart Association (AHA) released an article August 24, 2009 regarding the dietary sugar intake of Americans in respect to cardiovascular health! (See full text!) Here's a summary. In 2001 to 2004, the usual intake of added sugars for Americans was 22.2 teaspoons per day (or an extra 322 calories per day!) When you look at the breakdown of all ages, 14 to 18 year old teens had the highest consumption rates at 34.3 teaspoons per day (or an extra 549 calories per day.) Sources of the increase of sugar came from soft drinks, fruit juices, dessert, sugars, jellies, candies, and ready-to-eat cereals. Soft drinks and sugar-sweetened beverages are the primary sources of added sugars in Americans' diets. (Is anyone truly shocked about this discovery?! I hope not!) Human studies link soft drink consumption with excess caloric consumption per day, greater body weight, and poor nutrition.

In 2006 the AHA recommended minimizing the intake of beverages and food with added sugars (period.) AHA's recommendations are now more specific. "Most American women should eat or drink no more than 100 calories per day from added sugars, and most American men should eat or drink no more than 150 calories per day from added sugars."

Here's the simple breakdown. Women should limit added sugars to 6 tsp per day and men should limit added sugars to 9 tsp per day.

Are you up for the challenge?!

High Fructose Corn Syrup (HFCS) is Not My Friend!

And it shouldn't be yours either!

This post was initially going to be entitled 'Everything Autumn Part 2' describing another lovely part of Autumn- state and local fairs. However, as I was attending one local fair recently I came across a display that changed my tune. "Corn- A part of your everyday life. Of 10,000 items in a typical store, at least 2,500 items use corn in some form during production or processing." I was the only one taking pictures of this. I was probably the only one deeply (yet silently) appalled by this.

It is estimated that we, Americans, consume approximately 500 more calories per day today (using data from 2000) than in 1970! (Just an FYI. This is only one report. There is variability in the reported caloric increase. Some estimations are lower.) The USDA's Economic Research Service concludes this is a 24.5% increase, from which 4.7% comes from added sugars! The major sources of sugar in the American diet comes from sucrose (table sugar), beets, and corn. In 2000, Americans consumed 152 pounds of caloric sweeteners!! (I find this alarming!! Any body else?!) You can read more about American trends from 1970 to 2000 from a USDA report!

I find two things troubling. One- sugar (in one form or another) is everywhere. Do we really need added sugar in almost all of our food products? (Our poor ancestors, how did they live without all the sugars?!) Two- how is it possible that (for too long) we as a society have just overlooked the practices of food manufacturers. To put it bluntly, our food is tainted and unsafe (you've all read about the E.Coli contamination (after contamination, after contamination, after contamination...)) Why is there such a bad taste in my mouth? (Yes, pun intended! :)) Well....

For a moment (just a moment) I can step away from my typical nutritional analysis and talk about the safety of HFCS in regards to our overall health. In early 2009, HFCS was linked to mercury contamination. (Read an old (yet not outdated) news article from The Washington Post.) How is it possible that food companies are allowed to do whatever it costs just to improve their bottom line?! I can jump on the band wagon and even tie in the whole current health care fiasco and how our food supply just leads to increased health costs. For anyone who is not quite up to-do-date on their mercury 411, let me share. Exposure of mercury can permanently damage your brain, your kidneys, and to all you pregnant women out there- it can affect your growing baby. (Read up on mercury!) I don't know about you, but I think I prefer a high quality of life (with a functioning brain and two functioning kidneys surrounded by my healthy family) over some company's growing bottom line. I think I can happily live without HFCS (corn) in every item I consume. Perhaps we should all take a step back and really ponder what is going on with our food system. If we don't take the time to get involved now and reflect, there won't be changes in our food system. We will continue to buy contaminated food. We will continue to get sick (whether it be E.coli or mercury or some other toxin.) And ultimately health care costs will continue to rise. Change begins with you! (With or without Obama using change as his slogan and making it main stream, it's true- change begins with you!)

As always, here's the nutritional analysis part. For all intents and purposes, sugar and HFCS have the same nutritional value- or lack there of. Both of them add non-nutritional calories to our daily diet. By no means is one variety of sugar healthier (calorically and nutritionally speaking) than another. Sugar is preferable to HFCS simply and only because there is a decreased risk of mercury. At the end of the day, all types of sugar should be limited because there are no health benefits. The majority of our calories each day should come from nutritionally dense sources from fresh fruits and vegetables, whole grains, nuts/legumes/beans, healthy oils, and lean meats and proteins.

Lots to ponder today.... Good luck!

Everything Autumn Part 1

I love Autumn! Love love love love love! :)

With the perfect, cool, tolerable temperatures in the 60s and lower 70s, who can really say they hate Autumn?!

I think this is a great time of year to get outside and... be physically active! Summer's heat and humidity is long gone and Winter's ice and snow is quite a bit away. So for now, the excuses to not exercise are null and void!

If you aren't already aware, many benefits of participating in cardiovascular activity exist!

1. Exercise improves your mood.
2. Exercise combats chronic diseases.
3. Exercise helps you manage your weight.
4. Exercise boosts your energy level.
5. Exercise promotes better sleep.
6. Exercise can put the spark back in your sex life.
7. Exercise can be fun!

(Thank you Mayo Clinic for your concise article!)

Well, I'm thinking there's at least one reason from the above seven that might spark your interest in exercise! Let's go with the fun one! There are so many options out there- biking, walking, running, hiking, volleyball, soccer, basketball, aerobics, skiing, snowboarding, dancing, swimming, racket ball, tennis... Find something that is fun for you! (In case you missed it, yes, exercise can be -gasp- FUN!)

I personally enjoy hiking. The picture above is from a recent hike to Mt. Chocorua in NH. Just like eating, exercise too can often be considered a fun, social event. (The major difference between exercise and eating is that exercise comes without packing in all those extra, unneeded calories.) Exercising can sometimes be lonely and boring when done alone; I understand that. So.... participate in any exercise activity with a formalized group, friends, family, or co-workers. Laughing with friends or family, reaching a goal, all while burning calories and clearing your mind from your everyday 'to-do' list. What else could be better?! For me, there's nothing better than the sense of accomplishment when you get to the top of a mountain. And nothing beats that beautiful view. So throw those excuses out the window; give it a try. You just might be surprised (and pleased) with yourself!

Happy Autumn!

Know What You're Getting in Your Supplements

With the current craze of supplement use the toughest part is knowing if you're actually receiving what the package claims you're getting. For example, are you getting 500mcg of B12 per pill (as stated) or is it actually 432mcg per pill (or is it 568mcg per pill? Is it even B12?) One way to figure that out is to look for the USP seal of approval! This is a voluntary program that verifies the quality, purity, and potency of supplements. When you see this stamp on a bottle of supplements you can be reassured of the following:

-the ingredients listed on the label are actually in the product (in potency and amounts listed.)
-there are not harmful levels of contaminants in the product (i.e. lead, mercury, bacteria, toxins, etc.)
-the ingredients will break down in the body within a certain time frame that will allow for absorption of those ingredients (versus not being absorbed only to have the final destination be your urine!)
-the product has been made under sanitary conditions.


Below are USP verified dietary supplements! Visit the website for more information!

Berkley & Jensen		Equaline
Kirkland Signature		Nature Made
Nutri Plus		Q-Gel®
Safeway		Sunmark
Tru Nature		Your Life

Coffee within Reason

Coffee within reason? Huh? Well, let me explain!

It's getting to be that season- Autumn. Oh how I love Autumn (for so many, many reasons)!!!!!! As the air becomes crisp and cool, there is nothing better than a warm drink. But (BUT) who wants all those extra calories?! For example, a 10 oz Dunkaccino from Dunkin Donuts is 230 calories and 11 grams of fat, not including the whipped cream. Assuming that you drank just three of these a week (or any other calorically similar beverage) for 7 months (September through March), you would gain a extra 5.5 pounds!!! So what can be done? Save your money and make it at home. 10 oz of your favorite brewed coffee has 0 calories. 1 tbsp (organic) cocoa powder has 10 calories. Mix in 2 tsp of sugar for 32 calories and 2 tsp 1% milk for 14 calories. Homemade yummy-ness for a grand total OF 56 calories!! Same size, similar taste, 174 fewer calories. Your waist thanks you! Enjoy!

Fitting Tasty Treats into a Healthy Diet!

You wake up in the morning and turn on the news. The commercial break is advertising a cinnamon bun for breakfast. There's temptation number one. You walk out of your front door and past the bakery. There's temptation number two. You turn on your computer at work, open the browser and almost immediately a donut ad pops up. Temptation number three. Your co-worker brings in her grandma's famous coffee cake. There's temptation number four. You head out to lunch and the dessert menu is the first thing you see. Temptation number five. You run to the grocery store for a few items and there on the end of the aisle are all the ingredients you need to bake cookies, cupcakes, brownies and more. Temptation number six (out of the umpteenth more to come!)

How does one handle all of these temptations?! Is there an easy answer? Yes. Moderation and portion control. If you don't deprive yourself of your cravings, you are less likely to over eat. Remember all foods can be fit into a healthy diet. There is no such thing as a 'bad' food. Foods are not bad; however, foods can be unhealthy. So when you're having a craving, I say, go ahead give in, but do it with eyes wide open! Find that one sweet temptation you don't like to resist and indulge (note I didn't write overindulge!)

A box of brownie mix=220 calories
1/4 cup water= 0 calories
1/2 cup vegetable oil= 960 calories
1/2 cup walnuts= 400 calories
2 eggs= 140 calories
Total= 1720 calories

Bake following instructions on the box. Use a 13x9 pan. Cut into 28 brownies. Each brownie is 62 calories!

It's all about moderation and portion control! Know when to start. Know when to stop! Enjoy!

Less Than 500 Calories in Less Than 5 Minutes

I often hear how healthy, quick meals don't exist. So many people seem to think quick meals only come from one of today's many fast food chain restaurants (or sodium and saturated fat laced frozen entrees) and therefore healthy meals are not an option unless they slave over a hot stove for hours a day just like their mother and grandmother did before them. WRONG! I say! There are options out there! Sometimes we just have to be a little creative and step outside the box. One of my favorite quick dishes is rice and beans. Add a little avocado for a twist and a little salsa for a kick! In 5 minutes you can exuberantly say 'hello quick, easy, healthy 5 minute meal!'

Rice and Beans with Avocado and Salsa
1 cup cooked brown rice = 200 calories, 5 grams protein, 0 grams fat, 4 grams fiber
1/2 cup black beans= 130 calories, 10 grams protein, 0 grams fat, 5 grams fiber
1/2 avocado= 150 calories, 2 grams protein, 15 grams fat, 7 grams fiber
2 tbsp salsa= 10 calories, 0 grams protein, 0 grams fat, 0 grams fiber

Total meal= 490 calories, 17 grams of protein, 15 grams of fat, 16 grams of fiber

I often buy my rice from Trader Joe's that either comes frozen or prepackaged on the shelf. There are no added preservatives. (If you don't have this option, Uncle Ben's has a 5 minute brown rice. With this you'll have to extend your meal preparation time to say....8 minutes?! I still think it's doable, right?) Put rice in the microwave for 3 minutes or until hot. By no means would I suggest against using dry beans (quite the contrary as I prefer them,) but I know that sometimes the extra time just isn't there. Go right ahead and use canned beans. To get rid of the extra sodium, drain, rinse, and redrain the beans. (They get a little foamy at first, but keep rinsing and the foam dissipates.) Put beans in the microwave for a minute or until hot. In the mean time, peel the avocado and dice it up. Yes, yes, yes, avocado is high in fat; I know! BUT, it is high in healthy monounsaturated fat! Tell your doctor you used avocado instead of butter and he/she'll be very pleased! (You can tell your dietitian too! He/she'll also be pleased!) Last but not least, if you like spice in your life, add salsa. Salsa is very low calorie. It's a great addition to almost any meal and there are multiple varieties out there. Put all ingredients in a bowl, mix and voila! You now have a healthy <500 calorie meal in <5 minutes! Try it and enjoy!

The Dangers of Plastics!

For anyone who has turned on the news recently, opened a magazine, or purused various newspaper articles online, you have indubitably heard something about BPA (bisphenol-A.)

BPA is a synthetic estrogen that is used to harden plastics. New research suggests that it is detrimental to our health. BPA breaks down easily; you might have heard to avoid drinking out of a plastic water bottle that has been sitting in your car during a hot summer day. BPA is leeched from the plastic into your water due to the high temperature. There has been a lot of discussion in the news regarding this- particularly focusing on baby bottles. Lab tests suggest that BPA can impair brain function, cause cancer, cause cardiovascular damage and so much more. Be reassured that some organizations are fighting hard for the ban of BPA. One of them is The Environmental Working Group (one of my favorite organizations.) Check them out here! Also, read more about BPA!

I think it is unrealistic to recommend that the public avoid plasticware completely, but there are a couple of things you can do to minimize your risk. For starters, you can avoid buying bottled water (and that's a whole other topic for another day!) and buy reuseable plastic water bottles BPA free from Camelbak or Nalgene, for example!

In addition, you can educate yourself on the coding on the bottom of a plastic item.
-Avoid containers markeed #3 or "PVC ."
-Avoid containers marked with a #7 or "PC"
*Choose containers marked with a #1, 2, 4, and 5 as they DO NOT contain BPA!

Read more advice and tips on the use of plastic items from EWG!

PLU Codes: Identify Organic and Non-organic Produce!

PLU stands for price look-up. It is a numbering scheme that has been used in US grocery stores since the 1990s. It is used as a way to make check-out and inventory control quicker, easier, and more accurate! This idea was first used in North America, but has spread to Europe and other countries.

The PLU code applies to loose produce, which includes fruits, vegetables, dried fruit, herbs and flavorings, and nuts. Produce that is contained in a package (of various sorts) does not fall under the guidelines of the PLU code. An exception would be grapes (as they are often pre-packaged in a plastic bag.) Processed produce is also excluded. Examples include stuffed vegetables, purees, juices, etc.

The IFPS (International Federation for Produce Standards) is responsible for deciding the assignment and definition of prefix digits for international recognition. So far, only three have been identified!

0 applies to all non-qualified produce and the 0 is often not shown. (Meaning you will have a four digit code instead of five!)
8 means the product is genetically modified. (Please see a previous post I wrote on GM foods!)
9 means the product is organic.

So for example, a conventionally grown banana would have a PLU sticker 4011. If it was genetically modified,the sticker would read 84011. And if it was organically grown, it would read 94011.

You can read much more in the Produce PLU User's Guide 2006 by IFPS!

And thanks to Meghan for the heads up on this! Now only if I still had the sticker from my peaches!!

Non-traditional Cupcakes

(I was never a traditionalist! ;) )

Cupcakes. Cupcakes. Cupcakes. Who doesn't love cupcakes!?!

The problem with cupcakes today is that most people buy them on-the-go. I don't think I need to go into a detailed explanation about the perils of fast food and prepackaged, ready-made food. What I don't like is the ginormous size, extravagant caloric content and heart attack promoting fat content!

For example...

1 Starbucks' Triple Chocolate Cupcake is 360 calories and 20 grams of total fat (7 of that comes from saturated fat!)

1 Hostess Chocolate Cupcake is 170 calories and 6 grams of total of fat (3 of that comes from saturated fat!) And who eats just ONE of those?! I don't know of anybody.

1 Cold Stone Creamery's Sweet Cream Cupcake is 390 calories and 21 grams of total fat (15!! of that comes from saturated fat!)

(Thank you Calorie King for your assistance in providing the nutritional information!)

SO I decided to (bake and) taste test a non-buckle snapping, non-button popping, non-artery clogging cupcake!

Glazed Chocolate-Avocado Cupcakes (courtesy of Vegetarian Times)
Makes 12 Cupcakes

Cupcakes
1.5 cups all-purpose flour
3/4 cup unsweetened cocoa powder
1 tsp. baking powder
1 tsp. baking soda
3/4 tsp salt
1 avocado
1 cup pure maple syrup
3/4 cup plain soy milk
1/3 cup canola oil
2 tsp. vanilla extract

Glaze
1/4 block soft silken tofu (from 14 oz container), drained and patted dry
3 tbsp. pure maple syrup
1/2 tsp. vanilla extract
1/8 tsp. salt
4 oz. semisweet vegan chocolate, melted

Directions
Preheat oven to 350 degrees. Line muffin pan with paper liners. Whisk together flour, cocoa powder, baking powder, baking soda, and salt in bowl. Add maple syrup, soy milk, oil, and vanilla. Blend until creamy. Puree avocado in a food processor until smooth. Whisk avocado mixture into flour mixture. Spoon batter into cupcake cups. Bake 25 minutes or until toothpick inserted into center comes out with crumbs attached. Cool.

To make the glaze, blend tofu, maple syrup, vanilla, and salt in a food processor until smooth. Add chocolate to tofu mixture and blend until smooth. Transfer to bowl. Dip tops of cupcakes into glaze.

Nutritional Information
287 calories, 12.5 grams of total fat (3 of that comes from saturated fat!)

Comments
I think this is a very tasty vegan cupcake. The cupcake itself is very airy, light, and fluffy. It has the texture and mouth feel of a non-vegan, traditional cake (which can often times be hard to accomplish without eggs!) With following this recipe, the cupcake was not very sweet, which actually has its pros as well as its cons. I don't like super sweet desserts, so I liked that aspect; however, I think the cupcake could benefit from a little additional sweetness. (Of note, however, I used unsweetened plain soy milk instead of sweetened plain soy milk. That very well could have been the issue.) Either way, I figure a main reason for the glaze is to add additional flavor- and in this case that would be the addition of sweetness. With that said, when eating the glazed cupcake there is no issue of too sweet versus not sweet enough. But, being the critic that I am, that doesn't suffice. I think next time I will try one of two options. I will use sweetened plain soy milk or perhaps try chocolate soy milk. I could also maybe increase the amount of maple syrup. (I used Log Cabin lite, by the way. I couldn't convince myself to buy a $7 or more bottle of pure maple syrup (despite knowing it is 1000 times better tasting than Log Cabin lite) since I already had a generic version in my cupboard.)

Also, to aid in the ease of spreading of the glaze, refrigerate it and let it harden. (I thought it was too soupy immediately after making it.) Mix and use the back-end of a spoon to spread on a cooled cupcake. It works much butter! The one caveat- the glaze has a finished look if you don't let it harden before spreading. It's very edgy looking after it hardens.

Also, I was all excited to try these cupcakes and settled for using a non-completely ripe avocado. I don't think it mattered except for maybe the ability to blend smoothly; that didn't happen. I think it made the cupcake more textured, which I personally prefer.

I also used firm tofu, not soft, and I used vegetable oil, not canola oil. The differences result in a less smooth, more textured glaze and a slight taste difference from the use of vegetable oil. As always, I used less salt than what the recipe called for.

A hindsight note- don't stir melting chocolate with a plastic scraper. It melts! (Duh! I know....) I hate to think what kind of chemicals are now floating around inside my cupcakes. Ah well. Next time I'll do better!

Lastly, with my slight variations I can also say that the caloric content per cupcake is lower than what the Vegetarian Times estimated for their cupcakes. Log Cabin Lite is lower in calorie per serving than regular maple syrup. (The caloric and total fat content for canola oil versus vegetable oil is minimal and non-significant!) Also I made 18 cupcakes, not 12 as the recipe stated. If I followed the instructions as is, each one of my cupcakes (18 of them) would have been 215 calories. Since I used lower calorie syrup, my cupcakes are less than 200 calories each. Also, each one is just over 9 grams of total fat (and just over 2 of that comes from saturated fat!) I love the use of the avocado to increase my healthy fat intake and divert away from traditional use of saturated fat (although this is common with vegan substitutions!) One last bonus point- you can eat all of the batter you desire without worrying about if you'll get sick as this is an egg-less recipe! (So, this is a great recipe to make with kids as well!!)

All-in-all, I would consider this a success! It is a tasty vegan dessert! Enjoy!

Alcohol and Exercise

Earlier this week, sitting so nicely in my in-box was a link to a brief review of a recently printed article on the correlation between alcohol and exercise. The result of the study is that the more you drink alcohol the more you are likely to exercise. (See summary here!)

I wasn't sure what to think about this article. What message are we sending to the general public? And what exactly are we learning here? You exercise more when you're an alcoholic? Great!? We all know that the risks of excessive drinking outweigh any potential benefits- even ones like increased physical activity.

After my initial reaction (?overreaction), I was then able to find this article, which gave me a little clarification. I appreciate that one thought behind this study was too look at behaviors of individuals. "...[I]ndividuals’ motivation to prevent disease or improve health could cause the clustering of health behaviors." Basically, if you act one way on one subject, you are likely to act similarly in another subject. If we can identify the clustering of behaviors, then we (health professionals and researchers) might be able to come up with detailed plans aimed at targeting these behaviors and help to efficiently and successfully reduce harmful behaviors!

The studies are interesting. The hard part, for the layman, is reading between the lines and figuring out what the study is (or is not) suggesting.

Remember that according the Dietary Guidelines for Americans, alcohol should be limited to one drink per day for women and two drinks per day for men. One drink is defined as a 12oz beer, 5 fl oz wine, or 1.5 fl oz 80-proof distilled liquor. Read more about alcohol recommendations here!

Just Another Pasta Dish- or Not?!

It's a work night. You just got home- exhausted. What is the first thing that comes to mind for a quick dish? Pasta. Although I could argue with you that there are many other -likely healthier- options for dinner that are quick, I'm gonna stick with the pasta theme. For me, plain pasta with either butter or red sauce gets a little boring time after time again. (Plus, it's no where near balanced!) So, I turned to my handy dandy vegetarian cook book for some ideas. Below is a quick dinner recipe with a slight twist to traditional pasta. And for those of you who aren't vegetarian, I think that adding pan fried or grilled chicken would be an excellent addition. And for those who are vegetarian I think a soy crumble or even a white fish would be a lovely addition as well. (I'll be sure to try that next time myself!) Enjoy!

Rigatoni with Garlic, Olives, and Raw Tomatoes!
1 pound rigatoni
3 tbsp olive oil
5 cloves chopped garlic
1/2 cup sliced Kalamata olives
1/3 cup coarsely chopped fresh basil
2/3 cup coarsely chopped parsley
1/2 tsp red pepper flakes (add more to taste if desired)
2 pounds ripe tomatoes, peeled and diced
salt to taste (if desired)
parmesan cheese
ground black pepper

Cook the rigatoni in a pot of boiling water until al dente. At the same time, heat 2 tbsp olive oil in a large pan. Saute the chopped garlic for one or two minutes; don't let the edges brown. Add the olives, herbs, and red pepper flakes. Remove from heat. Mix in the tomatoes into the mixture; heat for a minute on high heat. Add salt if desired. Remove from heat again. Drain pasta and add to mixture. Add the rest of the olive oil. Serve at once. Add parmesan cheese and/or pepper as desired.

My variations and comments
As always, I used what I already had in my home. I used ziti. You could use any type of pasta you prefer. I also prefer my pasta well cooked; so I did not leave it al dente. I used canned black olives (as those are what I prefer) instead of kalamata olives. I did not add salt. Personally, I don't think you need additional salt because the olives and cheese have a high salt content. Plus, you get an amazing array of flavors from the garlic, olive oil, and herbs/spices. Salt is just an unnecessary addition in my opinion. Also, I halved this recipe (as the entire recipe is too large for one or two people.) Next time around I will use 2 tbsp oil, 1-1.5 pounds tomatoes, and 4-5 cloves of garlic (instead of 1-1.5 tbsp oil, .5-.75 pound tomatoes and 3 cloves of garlic.) I actually used 1/2 tsp red pepper flakes and it gave the dish that kick I was looking for. I suspect that if I followed the full recipe I'd have to use 1 tsp of the dried red pepper flakes. Either way, experiment with the amount of vegetables, spices, herbs and additional flavors as it suits your taste! And to make sure this remains a quick dish, be sure to buy sliced olives and pre-chopped tomatoes. You could also add a small side salad with 2 tbsp reduced fat dressing to get that perfect dinner balance of starch, protein, and vegetables!