One of my favorite smoothies involves mashed sweet potato. Yep, you heard right: sweet potato. Sweet potatoes get a 96 on the NuVal scale, but would they taste good in a smoothie? Well, yes, they do! (Trust me on this one! )

Ingredients:

• 1/2 cup mashed sweet potato (NuVal score: 96)

• 1 ripe banana (NuVal score: 91)

• 1/4 cup non-fat plain Chobani Greek yogurt (NuVal score: 94)

• 1/4 cup Vanilla Light Silk Soymilk (NuVal score: 82)

• 1 tbsp agave nectar

• 1/2 tsp vanilla extract

• 1/2 tsp cinnamon

• 1/2 cup ice

• Dash of nutmeg

Directions: Combine all ingredients in blender until smooth.

Makes 1 smoothie

Don’t think you have time to make a smoothie in the morning? Throw all of the smoothie ingredients in your blender and store it in the refrigerator overnight.  The next morning, just blend and go!

How to:

• Wash the asparagus stalks
• Take several spears at a time and bend them an inch or so from the bottom until the woody, dry sections naturally break off.
• Choose your cooking method from the ones listed below.

Steamed

Pour 1 inch of water into a skillet with a tight-fitting lid, then insert a collapsible steam basket. Bring the water to a boil. Add the asparagus, cover and steam until fork-tender, about 4-6 minutes.

Roasted

Heat oven to 450*F. On a rimmed baking sheet, toss trimmed asparagus with 1 tbsp olive oil (NuVal score: 11) and 1/4 tsp each of salt and pepper. Roast until tender for about 8-10 minutes.

Grilled

In a large bowl, toss trimmed asparagus with 1 tbsp olive oil (NuVal score: 11) and 1/4 tsp each of salt and pepper. Place asparagus spears flat across the top of the grill in the opposite direction of the grids. Grill 3 minutes, rotating with tongs as needed. Cook until tender.

You might think that making French toast during the work week is too time consuming, but think again! Try this speedy recipe tomorrow morning!

Dip a piece of Arnold Natural Flax & Fiber Bread (NuVal score: 48) in a mix of non-fat milk (NuVal score: 91) and Egg Beaters (NuVal score: 36), then sprinkle with cinnamon and pan-saute until cooked through. Instant French toast!

I actually knew about Nuval before I started reading healthy living blogs. I live in Michigan, about two miles from the Meijer headquarters. Meijer was one of the first supermarket chains to display Nuval scores on many of their products. That little hexagon has made my shopping trips so much healthier! I told my roommate, sister, and a few friends about Nuval and how it works – and now they all utilize Nuval scores when they shop. In fact, my roommate had to go to the store for a few things last week and was so proud when he came back because ‘he bought the highest numbers for everything!’

Honestly, at first shopping with Nuval can be a little overwhelming. Not for produce necessarily (because most produce scores above a 90 – awesome!), but when comparing packaged products. My advice would be to research what you want to buy before you go – Nuval lists many products on their website. It makes comparison shopping that much easier.

I’d also like to share a recipe with you. I’ve been craving Mexican food all week, and this is an easy one to throw together for a quick weeknight meal.

Black Bean, Pineapple and Corn Enchiladas

Ingredients:

• 1 can black beans, drained and rinsed (Meijer brand: 57 traded up from Bush’s: 53)*
• 1 can Dole pineapple chunks, drained (in juice: 25 traded up from in syrup: 6)
• 1 can corn, drained (Del Monte no salt added: 91 traded up from Meijer vacuum-packed: 34)
• 2 cans red enchilada sauce (La Preferida: 25 traded up from Old El Paso: 13)
• 8oz. bag cheese (Sargento reduced-fat Mexican: 23 traded up from Sargento Mexican: 20)
• tortillas (I used La Tortilla Factory Smart and Delicious tortillas – low fat and sodium, and they taste great!)

*You could also use dried black beans (Meijer brand score: 91), but I did not have any prepared this week

Directions:

• Preheat the oven to 350 degrees Pour 1 can of the enchilada sauce on the bottom of a 9”x13” baking dish
• Combine black beans, pineapple and corn in a bowl with about ¼ can of enchilada sauce
• Fill your tortillas (I added cheese to the mixture to help bind the enchiladas and place them seam side down in the dishRepeat with all tortillas (I got six well-filled enchiladas in the pan, with just a little mixture left over)Pour any remaining filler on top of the enchiladas, then follow with the remaining enchilada sauce and cheeseBake for 25 minutes or until cheese is bubblingServe topped with Oikos plain Greek yogurt (score: 91) instead of sour cream

These are filling, delicious, and healthier than you could find in a Mexican restaurant! Plus, they taste just as good (if not better) reheated.

Thanks again, Tina, for the opportunity to guest post! If any of you try them, please let me know what you think. And feel free to check out my blog to follow me on my journey to healthy.

Recipe from Real Simple

Ingredients

• 1/2 cup Quaker Quick Pearled Barley (NuVal score: 91)
• Kosher salt and black pepper
• 1/2 cup Stonyfield plain non-fat yogurt (NuVal score: 89)
• 2 tablespoons Wesson 100% Canola Oil (NuVal score: 24 )
• 1 tablespoon fresh lemon juice
• 1 teaspoon Dijon mustard
• 2 stalks celery, sliced (NuVal score: 96)
• 1 apple, thinly sliced (NuVal score: 96)
• 1/4 cup fresh mint, chopped (optional)
• 2 bunches Olivia’s Organics Baby Arugula (NuVal score: 82), thick stems removed (about 6 cups)

Directions

1. In a medium saucepan, combine the barley, 1 ½ cups water, and ½ teaspoon salt and bring to a boil. Reduce heat to medium-low, cover, and simmer until the barley is tender and the water is absorbed, 25 to 30 minutes. Drain and spread on a rimmed baking sheet to cool.

2. Meanwhile, in a large bowl, whisk together the yogurt, oil, lemon juice, mustard, ½ teaspoon salt, and ¼ teaspoon pepper. Add the celery, apple, mint, and cooled barley and toss to combine.

3. Divide the arugula among bowls. Top with the barley mixture.

Serves 4

Recipe from Bon Appétit | April 2008

Ingredients

• 5 tablespoons extra-virgin olive oil, divided
• 3 garlic cloves, thinly sliced
• 1/4 teaspoon dried crushed red pepper
• 1 large bunch greens (such as spinach (NuVal score: 100), mustard greens (NuVal score: 100), kale (NuVal score: 99), or broccoli rabe (NuVal score: 100); about 1 pound), thick stems removed, spinach left whole, other greens cut into 1-inch strips (about 10 cups packed)
• 1 cup (or more) vegetable broth or low-salt chicken broth
• 1 15-ounce can Bush’s Cannellini Beans (NuVal score: 66), rinsed, drained
• 1 teaspoon (or more) Sherry wine vinegar
• 2 cups Lundberg Family Farms Wild and Whole Grain Brown Rice (NuVal score: 91) (optional)

Preparation

Heat 4 tablespoons oil in large nonstick skillet over medium heat. Add garlic and dried crushed pepper; stir until garlic is pale golden, about 1 minute. Add greens by large handfuls; stir just until beginning to wilt before adding more, tossing with tongs to coat with oil.

Add 1 cup broth, cover, and simmer until greens are just tender, adding more broth by tablespoonfuls if dry, 1 to 10 minutes, depending on type of greens. Add beans; simmer uncovered until beans are heated through and liquid is almost absorbed, about 2 minutes. Stir in 1 teaspoon vinegar. Season with salt and pepper, and more vinegar if desired; drizzle with remaining 1 tablespoon oil and serve.

Serves 4

Now, Tina may have an obsession with peanut butter (who could blame her?), but I have a little obsession of my own…homemade energy bars!  I love to try out different recipes and experiment with them to suit my own tastes and budget.  I usually alternate every month or so with a different recipe…and the best thing is that I just freeze the leftovers individually to grab and go in the morning.  So easy!

One of my very favorite recipes comes from Food Network’s Ellie Krieger.  I just love her easy nutritious meals and this bar recipe is no different.  I did adapt this recipe a bit, so any changes to the recipe will work just fine. (You can find the original recipe here: Fig and Walnut Energy Bars) This recipe is also a winner in my book because all of the ingredients get thrown into the food processor!

Energy Bars

Adapted from Ellie Krieger’s Fig and Walnut Energy Bars

Ingredients:

• Cooking spray
• 1 cup old fashioned oats (Quaker oats, NuVal score: 57)
• 1 cup bran cereal (Post bran flakes, NuVal score: 28) (any high fiber cereal will work)
• ¼ cup whole wheat flour
• ¾ cup walnuts (NuVal score: 82)
• ¼ cup ground flax seeds (Nuval score: 100)
• 1 cup raisins (Dole raisins, NuVal score: 91)
• ¼ cup dried plums (Sun Maid dried plums, NuVal score: 91) (yes, prunes!)
• 1 scoop vanilla or chocolate protein powder
• ½ tsp ground cinnamon
• ¼ tsp ground ginger
• ¼ cup honey
• ½ cup egg whites (All Whites Liquid Egg Whites, NuVal score: 26)

Directions:

1. Preheat oven to 350 and coat a 9×13 pan with cooking spray.
2. Place all ingredients except honey and egg whites into food processor and coarsely chop.
3. Add the honey and eggs, pulse until well combined.
4. Transfer mixture into the pan and spread evenly.  (This part can be a bit sticky; the back of a measuring cup works well to push down into the pan).
5. Bake until lightly browned on edges, about 20 minutes.  Let cool 15 minutes in the pan then slice into 16 bars.

I like to individually wrap these and store in the freezer for a quick grab in the mornings.

This bar is so delicious I would find myself going to bed just thinking about having it in the morning with a smear of PB!! Yum!  This bar really does the trick of being a light snack, but also has some staying power to get me through my workout.  It also has some really high scoring ingredients; it is a great trade-up!  Definitely give it a try with your own twists!

If a protein bar isn’t on the agenda for your morning workout routine, try some other quick, nutritious, and affordable pick-ups.  Try the following:

• Half an apple (96) with a smear of peanut butter (Teddie Smooth Unsalted, NuVal score: 49)
• A slice of whole grain bread (half an Arnold whole wheat sandwich thin, NuVal score: 37) with a small amount of peanut butter
• A small handful of nuts (almonds, NuVal score: 81) and dried fruit
• A banana (91)
• Small yogurt (Chobani non-fat vanilla, NuVal score: 73)

Thanks, Tina, for allowing me a guest spot on your blog!  Have a great day everyone!

When you’re talking cookies, homemade oatmeal raisin variety can be a relatively nutritious option since they are made with old-fashioned oats and unsweetened raisins. But, you can further “trade-up” the nutrition of your regular oatmeal raisin cookies by adding mashed sweet potato (NuVal score: 96) to your recipe. Plus, it’s a fun way to sneak a serving of vegetables into your dessert!

Makes 16 cookies

Ingredients:

• 1 cup Quaker Old-Fashioned Oats (NuVal score: 57)
• 1/4 cup all-purpose flour
• 1/3 cup packed brown sugar
• 1/2 cup shredded coconut
• 1/2 cup Sun Maid Raisins (NuVal score: 91)
• 1 cup mashed sweet potato (NuVal score: 96)
• 1/4 cup Wesson 100% Canola Oil (NuVal score: 24 )

Directions:

• Pre-heat oven to 350*F.
• Combine all ingredients in large mixing bowl. Blend well.
• Spray baking sheet with non-stick cooking spray.
• Use a tablespoon to portion cookie onto baking sheet. Flatten cookies with back of spoon.
• Bake for 18-20 minutes.
• Remove from oven. Cool on wire rack.

Eat and enjoy!

I Love Ice Cream Giveaway

Thanks to everyone who entered last week’s I Love Ice Cream giveaway! Here’s your winner: 157!!!

157. Kim @ Healthy Closet, on July 29th, 2010 at 2:08 pm Said:

Cheesecake ice cream from Coldstone! Yum.

Congrats, Kim! Please email me at thaupert@nuval.com with your full name and mailing address to claim your prize.

Are You a NuVal Fan?

Do you want to stay connected with NuVal? Do you have a Facebook account? If so, make sure you’re a fan of NuVal for the latest info and updates: http://www.facebook.com/nuval.

Recently, I traded-up her recipe for Peanut Chicken. I think it came out really well!

Before

Ingredients:

• 3/4 cup water
• 2/3 cup Skippy Super Crunchy (NuVal score: 20)
• 1/4 cup extra-virgin olive oil (NuVal score: 11)
• 1 pound cubed Boneless Chicken Breast (NuVal score: 39) 
• 1 cup shredded carrots
• 1/2 cup chopped scallion whites
• 1/4 cup chopped scallion greens
• Cooked white rice (NuVal score: 20)

After

Hummus

Makes 3.5 cups

Ingredients:

• 2 15-ounce cans of Goya Chick Peas (NuVal score: 88), one drained, one undrained
• 1 tbsp olive oil
• 1/4 cup lemon juice (NuVal score: 99)
• 1 garlic clove (NuVal score: 96), minced
• 1 tsp cumin

Directions:

• Place all ingredients in blender in order listed.
• Blend until smooth.

After making the “plain” hummus, I portioned-out about half and added it to a storage container for later. To the remaining hummus, I added approximately 1/2 cup Cosmos Sun Dried Tomatoes in Oil (NuVal score: 65) and then continued to blend.

Delicious sun-dried tomato hummus and plain hummus!

If you don’t have time to make your own hummus or you just prefer the store-bought variety, here are some NuVal scores for refrigerated hummus:

• Cedar’s Red Pepper Hummus: 61
• Tribe Hummus Sweet Roasted Red Pepper: 52
• Wild Garden Hummus Dip: 51
• Cedar’s Roasted Garlic and Chive Hummus: 47
• Cedar’s Horseradish Hummus: 43
• Sabra Red Pepper Hummus: 26
• Sabra Classic Hummus: 24

Trading Up Downtown Giveaway

Thanks to everyone who entered last week’s giveaway to win a NuVal t-shirt! Here are your winners: 6 and 31.

6. sweetersalt, on July 8th, 2010 at 8:16 am Said:

I usually go on Sunday afternoon, which is silly because it is probably the most crowded!

31. Brian, on July 9th, 2010 at 2:15 am Said:

I usually go Sunday morning, before it gets crowded, and when the kids don’t have plans or activities, and often my daughter likes to go and help.

Congrats, sweetersalt and Brian! Please email me at thaupert@nuval.com with your full name, mailing address, and t-shirt size.