Sawubona, Boo Presents: Cultivating Your Creativity, A Series
Sassy Appetit Does Foster Space!
Last weekend I had the pleasure to curate a tasty Mediterranean-inspired menu for Sawubona, Boo’s Cultivating Your Creativity series at the beautiful Foster Space in Atlanta.
Curated by Sydia Bell, guests were treated to a DIY crafting session by Mia Selph, spring closet organization by Wintter Alex of The Manner Co., perused beautiful jewelry from online retailer SLATE, and gorgeous head shots by Sam Yancy.
Of course Sassy Appetit was there and curated a menu of Mediterranean-inspired dishes. We talked about the season’s bounty of fresh produce and how it can be used to prepare fare that is light and healthy, yet so very delicious.
Everyone had their favorite picks, but the clear winner among the entire spread was the layered hummus dip, which we will feature in a later post. Stay tuned for it…
We enjoyed each of our guests and are looking forward to the next event later this spring.
{Menu designed by @MarzKingCole}
{Photos by ispysammi & @Nita_Penn}
{Kale & Cabbage Salad + Spicy Red Lentil Soup}
{Above: Grilled Veggie & Hummus Wraps}
{Below: Rose Berry Lime Sparkling Water + Layered Hummus Dip}
A good time was had by all–everyone left with full bellies and full hearts on that glorious, sunny Sunday afternoon.
xo,
Tea
Sassy Appétit
Healthy Foods to Reconsider
We’re all guilty of picking up a dangerfood every once in a while. They seem innocent enough on the outside, masquerading behind their whole wheat-touting labels or a crunchy bed of lettuce. But a closer look at the nutrition label reveals some dirty little secrets— shrouds of sugar, calorie-packed dressing, and more. Greatist.com put together a list of 19 “Healthy” Foods to Reconsider…and these are some of my favorites!
1. Trail Mix
Yes, it’s packed with protein and omega-3s, and makes for a portable, satisfying snack. But what lurks behind these nutty, prepackaged snacks are loads of excess sugar, oils, and preservatives. Even though the nuts in trail mix are filled with heart-healthy fats, that also means they’re high in calories. Add on the extra-salty varieties and sugar-packed dried fruits, and there’s a bit of a dilemma. Avoid prepackaged mixes with lots of fruit and opt for homemade batches with unsalted nuts and all-natural fruits.2. Hummus
This one’s another calorie trap, with each container packing up to 700 calories! While this garbanzo bean-based dip does offer a good dose of protein, heart-healthy fats, and fiber, working it into a healthy diet is all about portion control. Stick to one serving (2 tablespoons) to keep the calorie count under 80 calories. Also, stick to lower-calorie and carb dippers like fresh or lightly steamed veggies like carrots, celery, snap peas, or broccoli instead of pita chips or pretzels.3. Granola
Yes, this crunchy, nutty breakfast treat may look like a healthy way to start the day. Unfortunately, commercial varieties roasted with sweeteners and dried fruit may be higher in sugar and calories than their fiber-filled oats are worth. When strolling down the granola aisle, avoid any varieties with sugary ingredients— fructose, corn syrup, cornstarch, chocolate— high on the nutrition label, and beware of terms like “glazed” or “frosted.”4. Sushi
It’s a healthier dinner than fried chicken, we’ll give you that. But despite the fresh veggies and omega-3-filled fish, sushi can be a silent killer when it comes to calorie counts, often packed with too much rice (sometimes a full cup per roll!), fried fillings, and heavy sauces. Instead, opt for sashimi (slices of fish without the rice), or a brown rice roll with only fresh fish (hold the sauce). Another word to the wise: Stay away from special Americanized rolls (like the popular Philadelphia roll) that are often filled with extra calories from cream cheese or (yes) even bacon.5. Frozen Yogurt
It might be a healthier alternative to ice cream, but frozen yogurt doesn’t always make it all the way to the healthy side of the healthy-food battle. While brands with live, active yogurt cultures (a.k.a. probiotics) may offer some health benefits, they’re also often packed with sugar and preservatives.6. Dried Fruit
While dried fruit does have some redeeming qualities, varieties with added chemicals and sugar make it easy to question these healthy claims. To pick a healthier version, look for “no sugar added” or brands that use alternative sweeteners like all-natural fruit juice. Also beware of serving sizes: Dried fruit is considered an energy dense food— high in calories, and relatively low in nutritional value.7. Peanut Butter
Just one two-tablespoon serving of this favorite nutty spread packs around 190 calories. By themselves, peanuts are pretty innocent. Once they’re processed and turned into butter? Then we’re entering dangerous territory. The nuts are roasted, shelled, and ground, at which point they’re typically mixed with other ingredients like salt, hydrogenated vegetable oil, dextrose, corn syrup, and honey. These added ingredients help to extend shelf life and make life a little sweeter, but they can also mean the addition of trans fats— even if the label says “zero trans fat“— which can raise “bad” (LDL) cholesterol.8. Granola Bars
Although convenient, these oat, grain, and nut-packed bars are not always as healthy as they may seem. Popular brands like Quaker Oats and Nature Valley can contain as many as 25 ingredients, 12 grams of sugar, and sugar-filled ingredients like chocolate and peanut butter. In fact, these bars can actually be almost as bad as eating a real candy bar in terms of sugar and calories! Plus, many brands contain high fructose corn syrup (linked to weight gain and insulin resistance) [9]; hydrogenated oils (which can raise cholesterol levels) [10]; and monosodium glutamate or MSG (linked to obesity and type 2 diabetes) [11].9. Caesar Salad
Just because it’s on a bed of lettuce doesn’t mean it’s healthy. Caesar salad may seem like a healthy menu option, but its calories-laden dressing, blanket of cheese, and refined grains make it a not-so-smart choice. In moderation, they’re all fine. But take a closer look, and we have a different story. Parmesan cheese may be a good source of calcium and protein in moderation, but when it’s piled sky high, those benefits are outweighed. And the croutons? Just added carbs and calories.10. Yogurt
Ok, ok, so yogurt is mostly healthy. Got a hankering for some low fat plain Greek yogurt with fresh berries and a drizzle of honey? Go for it! It’s when we head toward the coffee-flavored yogurt with chocolate cookie crumbs for breakfast that the trouble starts. Flavors with lots of added sugar (basically any flavored concoction) can rack up the calorie and carb count far beyond that of natural yogurt. If ingredients like corn syrup, dextrose, fructose, fruit juice concentrate, glucose, high-fructose corn syrup, maltose, or any other “syrup” or “sugar” appear on the label, it’s probably best to stay away.11. Canned Produce
Let’s say it together, folks: Fresh is always better! Often saturated with excess sodium or sugar, canned produce is rarely a smarter choice.12. Fruit Juice
Just because it came from fruit doesn’t mean it has the same benefits. One cup— take apple, for example— can pack more than 100 calories. But some nutritionists believe the real problem starts when people think about juice (or any liquid) as calorie-free— which is clearly not true. But our biggest problem with juice is all about the sugar. Yeah, fruit naturally has a good deal of it, but squeezing it (literally) into juice form just makes that sugar even easier to choke down. Plus, juicing even removes the super-healthyfiber that real fruit provides. Goodbye, redeeming qualities!13. Veggie Burgers
When not so keen on meat (or just looking for a break), veggie burgers might be a good alternative. But the excess sodium, processed ingredients, and even the possibility of toxins (!) easily push veggie burgers into the danger zone. Patties made out of straight veggies might be okay, but those based on processed soy (which some studies suggest lacks the benefits of natural soy) aren’t as smart of a choice. And with the sodium levels in some brands (over 400 mg per patty!), they may even be a gateway to serious health issues like high blood pressure and kidney disease.14. Breakfast Cereal
Say it with me, people: Excess sugar is bad! Sensing a theme, here? In addition to having no nutritional benefits of its own, added sugar can increase the risk of tooth decay, weight gain, and heart disease. Plus, sticking to one serving is nearly impossible. (One serving of Frosted Mini Wheats, for example, contains only five pieces for 175 calories!) Opt for a whole grain, fiber-filled, low-sugar variety, though, and the benefits may start to outweigh the downsides.Even more at the Greatist!
Sassy Appétit
Word on the street: healthy is what’s hot. Check out this abundance of alternative, healthy options to kick up the sass factor in your favorite foods. Eating right has never been sexier.
Serving up the sass daily, join Sassy Nation
Sassy Appétit
FIFTEEN FAT-BURNING FOODS AND BEVERAGES :
Fruits
- Grapefruit: Want to ingest fewer calories during meal time? Eating half a grapefruit prior to gathering around the dinner table can help fill you up enough to where you are able to resist that second helping of tortellini. The plentiful amounts of soluble fiber in grapefruit slow down the digestion process.
- Watermelon: Everyone has experienced the stuffed feeling that comes from this colorful fruit. The water invades the space that your stomach leaves open for food, thus making you less likely to pig out. Apples and pears produce a similar result, too.
- Berries: If Hollywood still made horror films based around foods, The Attack of the Killer Sweet Tooth could easily be the name of a new thriller. Instead of allowing yourself to succumb to the temptation of a cookie, pop some blackberries or strawberries into your mouth. Frozen blueberries also provide the illusion of enjoying a cold, high-calorie treat (step away from the Häagen-Dazs!).
Veggies
- Cucumber:Refreshing and crunchy, is there anything better? Cucumber has very few calories and helps to stave off liver disease and pancreatic cancer, and even keeps your nails looking amazing due to the high mineral content. Keep a few slices in the fridge for a nourishing bite!
- Hot peppers: Although they haven’t been directly linked to weight loss, spicy habaneros or jalapeños aid in curbing the desire to gorge since we typically eat less when our food has a fiery flavor. Hot peppers also comprise the compound capsaicin, which speeds up the metabolism.
- Celery: If you’re a self-proclaimed snacker, celery will be your best friend. Not only does it satisfy the need to eat something, but it has virtually no calories (one cup of celery equals a measly nineteen calories). Tip: instead of adding cream cheese or peanut butter to the stalk, give fat-free cottage cheese or fat-free black bean dip a go!
Protein
- Greek yogurt: Some of us can’t stand traditional yogurt, but when it’s this thick and creamy we will race down to our favorite market just to stock up on it. Besides its wonderful texture, Greek yogurt “keeps you satisfied longer,” according to sports nutritionist Leslie Bonci, MPH, RD, because all proteins take their sweet time leaving your stomach.
- Eggs:Start the day off right with seven grams of protein! Having an egg in the morning will keep your body busy because digesting eggs burns more calories than a carb-infested breakfast.
- Fish: It has been engrained in our brains that fish is full of omega-3 fatty acids, vitamins, and minerals. But did you know that wild salmon, tuna, and sardines all make your body more responsive to the fat-burning hormone leptin, which is responsible for suppressing your appetite? If you won’t eat fish, turkey can also help you ditch the extra pounds, as it encourages the release of tryptophan, which helps you sleep. Remember: lack of sleep wreaks havoc on your waistline!
Beverages
- Green tea: Multiple studies have recommended green tea for when you’re trying to shed pounds because it can motivate the body to burn abdominal fat. Moreover, it is made up of a type of phytochemical called catechins, which can assist the metabolism.
- Coffee: No need to feel bad about that cup of coffee you purchased from Starbucks. The dark and delightful brew, like green tea, is a metabolism booster. However, don’t expect an instant difference in your waistline and don’t think that a caramel macchiato is suddenly safe.
- Ice cold water:Drink eight to ten glasses of ice cold water a day to burn 250 to 500 calories! Your body goes into overdrive trying to heat the water back up to your normal body temperature. Drop a packet of Propel Fit Powder or Emergen-C Acai Berry into your glass every once in awhile to mix things up.
Grains
- Quinoa: Say it with me, keen-wa! This is a great substitute for rice because it is as simple to prepare and possesses the same oddly satisfying quality. With five grams of fiber per cup and eight grams of hunger-rejecting protein, you will pat yourself on the back when sitting down to a nice bowl of quinoa and veggies (or a lean protein).
- Oatmeal: If the label reads “Trader Joe’s Maple and Brown Sugar Instant Oatmeal,” put it back. Add cinnamon or nutmeg to give your fiber-rich hot cereal a dash of sweetness instead of undoing all of your hard work. That steaming bowl of goodness will make you feel full and keep you hydrated.
- Crispbreads: Whole grains, as opposed to refined grains, such as those found in rye crackers, are the key to keeping belly fat at bay. The next time you’re headed to a get-together bring a package of Ryvita Crispbreads and some apples along with you!
Serving up the sass daily, join Sassy Nation
Sassy Appétit
Fruit and veggie love; treat yourself to some today.
Serving up the sass, daily. Join Sassy Nation.