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A Healthy Way to Make a Steak and Potato

Thursday, October 15th, 2015

A steak and potato creates a balanced meal with a hearty serving of protein and carbohydrates. However, if you do not choose a lean cut of meat and a healthful cooking method, your meal will be loaded with fat and cholesterol. Choose from several healthy ways to make a steak and potato for your next lunch or dinner.


A serving of steak weighs 3 ounces cooked; one of the leanest cuts is top sirloin steak with just 8 grams of fat and 3 grams of saturated fat per helping. A 3-ounce serving of top sirloin steak has 180 calories, 25 grams of protein and no carbohydrates. Combine one medium potato with a 3-ounce portion of steak for a meal with 344 calories, 29 grams of protein and 37 grams of carbohydrates.

One medium potato with skin and weighing about 7.5-ounces when raw has approximately 164 calories, 4 grams of protein and 37 grams of carbohydrates. On average, one potato is one serving. If you would like to minimize your meal, cut the potato in half after cooking and save the uneaten portion for later.


For tender meat, marinate your steak before cooking it. A mixture of lemon juice, minced onion, garlic and Worcestershire sauce works well. Be mindful that store-bought marinades are sometimes high in calories and fat. After marinating, let the steak come to room temperature so that it cooks evenly. The healthiest ways to cook a steak include grilling and pan roasting. When grilling a steak, turn it infrequently to prevent loss of juices. For pan-roasting, sear one side of the steak in an oven-safe skillet, flip it and transfer the skillet to your oven.


For food safety, cook steak to a minimum internal temperature of 145 degrees Fahrenheit. Use a food thermometer to take a reading from the thickest point of the steak. Remove the steak from the heat at about 140 degrees Fahrenheit and let it rest for 10 minutes. During this time, the internal temperature will rise about 5 degrees. Refrigerate leftover steak immediately and eat it within four days. Reheat leftover steak to a minimum internal temperature of 165 degrees Fahrenheit to kill


The healthiest ways to cook a potato include baking, boiling, steaming and foil-wrapped grilling. None of these methods requires added oil. To bake a potato, wash it and bake it directly on your oven rack. For steaming or boiling, place the potato steamer basket or submerge it in a pot of water. Boiling can cause a gummy consistency in starchy potatoes such as russet. On the grill, wrap the potato in aluminum foil to prevent burning. When the potato is done, it should pierce easily with a fork. Less-healthy ways include potato wedges, which provide a great substitute for french fries or mashed potatoes. Potato wedges require a light coating of olive oil to crisp in the oven, and mashed potatoes require some form of added dairy.

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Easy Ways to Battle Childhood Obesity

Monday, September 29th, 2014

Childhood obesity is a serious problem across the nation. The U.S. Department of Health and Human Services has dedicated the month of September as National Childhood Obesity Awareness Month to help educate parents and children about healthy eating and exercise.

How to Participate

If the idea of starting a healthy lifestyle program with your family conjures up thoughts of tasteless recipes or joining an expensive gym, don’t despair. A healthy lifestyle doesn’t have to be difficult. There are many simple changes you can make that have major impact.

Make It a Family Affair

Children learn by watching their parents. If you eat a poor diet and never exercise, your kids will do the same. By making healthy living something the entire family participates in, everyone will reap the health benefits.

Get Moving!

According to, children should get at least one hour of physical activity per day. But it doesn’t have to be 60 minutes all at once. To get your kids moving, try these activities. Remember, it’s more fun to exercise with someone else, so try to get the whole family involved.

  • Dancing or skipping
  • Playground activities
  • Jumping rope
  • Playing basketball or soccer
  • Going for a family bike ride
  • Walking the dog
  • Weeding outdoor flower beds
  • Helping an elderly neighbor do yard work or light housekeeping

To add incentive, create a “Move More Reward Chart.” Allow your kids to choose a sticker to place on the chart for every hour of exercise they complete. When they’ve hit a target number, celebrate by taking a family outing to a movie or local attraction.

Cook from Scratch

While it’s easy to swing by a fast food joint for dinner, it’s not healthy. Fast food meals are loaded with fat, calories, sodium, and added sugars, not to mention chemical preservatives and additives.

Teach your child healthy cooking habits by planning healthy menus and preparing them together. Commit to making at least three healthy meals from scratch each week.

Keep Meals Simple

Healthy meals don’t need to be complicated. You can even enjoy your favorite comfort foods like macaroni and cheese or fried chicken if you make low-fat substitutions and/or change your cooking methods.

For example, make mac and cheese healthier by using whole-grain pasta and low-fat cheese and milk, as in this recipe from EatingWell. Or make a “skinny fried chicken” by baking it or cooking it in a slow cooker instead of frying, like in this recipe from Skinny Ms.

Here are more healthy eating ideas:

  • Snack on air-popped popcorn instead of potato chips.
  • Ditch the sodas and drink water flavored with fresh fruit or flavored decaffeinated teas instead.
  • Instead of eating full-fat ice cream, make yogurt smoothies by blending plain or vanilla-flavored yogurt with fresh fruit and ice. Or make a low-fat milkshake using skim milk, fresh or frozen fruit, and frozen yogurt.
  • Substitute plain yogurt for sour cream or mayonnaise.
  • Substitute applesauce for butter and oil in baked goods.
  • Choose low-fat or fat-free dairy products.
  • Cook more fish and lean poultry and less red meat.
  • Make sure your child eats a healthy breakfast high in protein and low in refined sugar. Try whole-grain pancakes or waffles with low-sugar apple butter or oatmeal instead of breakfast pastries.

Create a Habit

When you consistently do something, it becomes a habit. If you commit to a healthy eating and exercise program for you and your family, you’ll reduce your kids’ obesity risk and help them develop healthful habits that will last a lifetime.

Visit the Wayfield Foods free shopping list organizer and start planning meals with your health in mind.

Pot Roast Basics for the Man in the Kitchen

Thursday, September 4th, 2014

When you eat a bite of a tender roast, you’re enjoying comfort food at its best. Whether it’s being served at an elegant dinner party, a romantic dinner, or a Sunday family get together, pot roast is a recipe staple. Traditional pot roasts are large cuts of beef browned and slow cooked in liquid until tender.

If you’re a man who knows his way around a kitchen, you’ll want a roast in your cooking arsenal. But before you get started, you’ll need to know some basics.

The Basics

For the perfect roast every time, follow these instructions:

Choose your meat: Popular cuts of meat include those that tend to be tough yet become tender after slow cooking. These include chuck roast, arm roast, rump roast, and brisket. The average size for a roast is three to five pounds. Be sure to trim excess fat off the roast before cooking or have your butcher do it for you.

Choose your cooking method: Pot roasts are cooked on the stove, in the oven, or in a slow cooker. Since all three methods get the job done, how you cook your roast is your preference.

Prep your ingredients: Most roast recipes include root vegetables and seasonings to make it a complete one-pot meal. These usually include potatoes, turnips, fresh green beans, carrots, celery, and/or onions. Prepping your ingredients ahead of time ensures they’re ready when you need them.

Brown the meat: Browning (or searing) adds flavor and texture to your roast. To brown, first rub your roast lightly with salt and pepper. Next, heat one tablespoon olive oil in a Dutch oven or large skillet and brown meat approximately two minutes per side.

Cook the roast: Pot roasts cook slowly and require several hours of cooking time. Follow these guidelines for each cooking method:

  • Stovetop: Fill a large Dutch oven or cast iron pot with enough liquid (water, tomato juice, or beef broth) to cover about two-thirds of the roast; add onion and seasonings according to your recipe. Bring the water to a boil, reduce heat, cover, and simmer the roast for two hours. Add the remaining vegetables and simmer until tender—about an hour.
  • Oven: Place onions and roast in a roasting pan or large covered casserole; add liquid and seasonings according to your recipe. Cover with foil or an oven-proof lid and bake at 325 degrees for two hours. Add remaining vegetables and cook one more hour, until the roast and vegetables are fork tender.
  • Slow cooker: Place the roast in a slow cooker and add vegetables and seasonings; add liquid according to your recipe and cook on low for six to eight hours.

Tips and Tricks

  • If you’re cooking your roast in the oven, you can add all vegetables at the beginning. Simply reduce the heat to 300 degrees and cook for about three hours.
  • Cut your vegetables equally to ensure even cooking.
  • When making a roast on the stove or in the oven, onions are added at the beginning of cook time to add flavor, but they often turn mushy. Adding additional onions with the other vegetables later gives you some that are the perfect consistency for eating.
  • For a delicious crust, lightly coat your roast in flour before browning.


Now that you know the basics, check out these pot roast recipes:

Visit the Wayfield Foods free shopping list organizer and start planning meals with your health in mind.

Pickling 101: A Guide to Enjoying Pickles

Thursday, September 4th, 2014

What’s not to love about pickles? They’re a low-calorie, crunchy treat that come in a variety of different flavors. Find out about the nutrients pickles can add to your diet, how simple pickling can be, and how to cook with pickles creatively.

A Pickle a Day

Dill pickles are low in calories and contain zero fat and cholesterol, according to SFGate. In addition, the cucumbers they’re made from offer essential nutrients, including a whopping two grams of fiber in a single cup. They also contain iron and small amounts of potassium and vitamins C and K. The only downside is the sodium content. One dill pickle spear can contain over 300 milligrams of sodium, which means moderation is key when making them part of a healthy diet. Look for low-sodium options, or try your hand at pickling at home so that you can regulate how much salt goes in.

Not Your Grandmother’s Pickles

You may associate pickling with hours in the kitchen boiling and canning, but the truth is you can make perfectly delicious, crisp pickles with very little effort. Refrigerator pickles take very little time and stay fresh in the fridge for several weeks. All you need is a clean glass jar with a lid, small cucumbers, spices, and brine. Pickles will marinate in the fridge and be ready to eat in as soon as a day.

To make your own homemade pickles, you’ll need the following:

  • 3 fresh dill sprigs
  • 1 pound small cucumbers
  • 1 teaspoon peppercorns
  • 5 teaspoons crushed garlic
  • 1/2 teaspoon red pepper flakes
  • 1 1/2 tablespoons kosher salt
  • 1 cup cider vinegar
  • 4 cups water

Slice the cucumbers in half or quarters lengthwise. Add the dill, peppercorns, garlic, and pepper flakes to a clean jar and fill with the cucumbers. Bring the water, vinegar, and salt to a boil in a pot then pour over the cucumbers. Pop the lid on and put them in the fridge. Or try this recipe for garlic dill pickles from Serious Eats, which takes just a week for the pickles to be ready to eat.

Cucumbers aren’t the only items that can be pickled—add everything from carrots to cauliflower to your brine. You can also add a little extra spice by adding peppers. This recipe from the Food Network pickles several different vegetables together in the same jar.

More Than Just a Side

Pickles are often relegated as a simple side for a sandwich or to top a burger, but there are dozens of different ways to incorporate pickles into your cooking. Pickles can add flavor and crunch to some of your favorite recipes. Add some chopped pickles to a batch of potato salad, like in this recipe from Taste of Home, or to a vegetable dip. Minced pickles make a great substitute for any recipe that calls for capers. Pickles also make a unique ingredient for some creative appetizers. Wrap a pickle spear in a slice of salami or prosciutto and use a toothpick to secure in place for a crisp finger food. Fried pickles make a delicious dish, but you can give them a healthy makeover by baking the pickles instead, with this recipe from Closet Cooking. Serve them as a chip along with a hot mustard or spicy dip. Get creative and add some pickles to your next meal!

Visit the Wayfield Foods free shopping list organizer and start planning meals with your health in mind.

6 Healthy Recipes for Corn

Tuesday, September 2nd, 2014

We often think of corn as a vegetable, but it is actually part of the grain group, as the USDA notes. Corn contains essential vitamins and minerals for good health, including B vitamins, fiber, and antioxidants, according to The World’s Healthiest Foods. However, we tend to load corn up with butter, oils, and salt, which diminishes its overall value as a healthy whole grain. Here are six recipes for corn that enhance its flavor in a healthier manner:

  1. Barbecue corn: Purchase unshucked corn on the cob. Pull back the outer husk, remove the corn silk, and lightly brush the corn with your favorite barbecue sauce. Pull the husk back over the corn and grill. The husk, along with the barbecue sauce, holds in the moisture and makes for a perfectly seasoned corn on the cob.
  2. Smoked corn: If you like to smoke your own meats like pork and chicken, you can smoke corn, too! Just add your corn on the cob to the smoker during the last 30 minutes of cooking for deliciously smoked corn that does not require additional seasoning.
  3. Chili lime corn: A simple way to prepare corn is to squeeze lime juice over the top and add a sprinkle of chili powder. Grill as you normally would. For added heat, use a dash or two of your favorite hot sauce.
  4. Corn and black bean salsa: Salsa is a great way to use leftover corn on the cob. While holding the corn on the cob vertically over a cutting board, use a knife to carefully shave all the corn off the cob. Combine with a can of rinsed black beans, chopped onion, chopped tomato, a drizzle of olive oil, and fresh cilantro for a great salsa recipe. Or try this recipe for corn salsa from the Food Network.
  5. Corn and shrimp boil: A shrimp boil is an amazing way to incorporate corn into a healthy dish. Prepare a large pot of water by adding Old Bay seasoning (to your liking). Place small creamer potatoes and corn on the cob into the pot. When the potatoes are beginning to soften, add your peeled and deveined shrimp. The shrimp will cook in just minutes. At that time, remove the corn, potatoes, and shrimp. Serve immediately family style. Feel free to add additional seafood, like clams or blue crabs, to create a real feast. If your taste buds want more of a kick, try this Cajun shrimp boil recipe from
  6. Corn guacamole: Corn is great paired with avocado, which SuperFoodsRx notes is a delicious, nutrient-dense superfood. You can make guacamole with a few simple ingredients, including avocado, fresh cilantro, red onion, and lime juice. Add in fresh corn for a tasty textural component. It’s incredible on tacos or served over grilled fish.

With a little creativity in the kitchen, you can think of so many recipes for corn that do not require you to use excess fats and salt. Just think about the different spices, vegetables, and proteins that complement the sweet taste of fresh corn.

Visit the Wayfield Foods free shopping list organizer and start planning meals with your health in mind.

How to Cook Popular Cuts of Chicken

Wednesday, August 20th, 2014

While browsing your supermarket’s meat department, you’ll find a wide array of different cuts of chicken. Chicken is versatile, economical, and low in fat, making it a preferred meal choice.

When it comes to chicken, there’s a cut available for every recipe, from chicken legs and thighs to skinless breasts and whole roasters. But not every cut is ideal for every recipe or cooking method. Following are some popular cuts of chicken and the best ways to cook them.

  • Bone-in Chicken Breasts: Also available as “split breasts,” these are white meat chicken breasts with the skin and bone attached. Bone-in breasts may or may not include a back portion and are great for pan-frying, baking, broiling, and grilling.To bake, sprinkle chicken breasts with salt and pepper and rub with olive oil. Bake at 375 degrees for about an hour.
  • Boneless, Skinless Chicken Breasts: Probably the most versatile and healthiest chicken cut available, boneless breasts have had their skin and bones removed. They are good for pan-frying, baking, grilling, and sauteing. They also work well cut up in casseroles and in slow-cooker and main-dish salad recipes.
  • Chicken Thighs: You can find dark meat chicken thighs bone-in or boneless. Chicken thighs work well in slow-cooker dishes, pan-fried, baked, grilled, or cut up in casseroles. Emeril Lagasse’s chicken and dumplings recipe combines chicken thighs and fresh vegetables with fluffy baking powder dumplings.
  • Bone-in Chicken Legs: Also known as “drumsticks,” dark meat chicken legs are inexpensive and easy to prepare. They are delicious barbecued on the grill or in the oven, roasted, baked, or pan-fried. Allrecipes features this simple BBQ chicken drumsticks recipe that your whole family will enjoy.
  • Boneless, Skinless Chicken Legs: Not as popular as drumsticks but just as tasty, boneless, skinless chicken legs are a whole leg without the bones and skin.
  • Chicken Wings: The white meat wing is made up of three parts, notes the Georgia Department of Agriculture: the upper section, also known as a drumette, the midsection, and the wing tip. Wings can be baked, grilled, or broiled and are best known for being barbecued. Try Popsugar’s healthier take on buffalo chicken wings.
  • Giblets: The giblets of a chicken are its heart, liver, and neck. Some people discard the giblets, but many keep them to add richness and flavor to dishes. Chopped giblets can be added to gravy or dressing, pan-fried, or sauteed.
  • Cut-Up Whole Chicken: This is an entire chicken already cut up for you. It includes two breast halves, two wings, two thighs, and two drumsticks. Cut-up chickens are frequently used for pan-frying, grilling, or baking.
  • Whole Roaster Chicken: Found fresh or frozen, whole chickens can be cut up into smaller pieces or baked whole. The leftover whole chicken frame can be used to make delicious chicken soup, like this recipe from Allrecipes.
  • Cornish Game Hens: Cornish hens are whole, immature chickens (usually around five weeks old). Because of their small size, the hens are usually roasted or grilled whole. They tend to be more expensive than other cuts of chicken.

With so many chicken recipes and cuts to choose from, you’ll likely never run out of meal options. To avoid food poisoning, it’s important to properly cook all cuts of chicken. According to, you should cook poultry to 165 degrees.

Visit the Wayfield Foods free shopping list organizer and start planning meals with your health in mind.

3 Hoppin’ John Recipes – Black-Eyed Peas With A Twist

Monday, August 11th, 2014

When you have a large group to feed, whip up a pot of Hoppin’ John. This classic Southern meal of black-eyed peas and seasoned rice doesn’t have to wait for your annual New Year’s Day menu. The dish that symbolizes prosperity and good fortune is perfect any night of the week when you want a filling option that everyone from kids to elders will enjoy.

Classic Hoppin’ John is prepared by cooking rice and field peas, or black-eyed peas, with butter, seasonings, meat fat such as fatback bacon, ham hocks, or sausage, and a few flavorful vegetables including onion and bell peppers. Leftovers are called Skippin’ Jenny by January 2, one day after the dish is traditionally served.

Black-eyed peas, a member of the legume family, are low fat, cholesterol free, and nutrient dense, according to the Mayo Clinic. The peas are a wonderful source of folate, potassium, iron, and insoluble fiber to make you feel full longer.

It’s easy to make this Southern meal friendlier on the waistline and every bit as delicious by omitting or replacing the butter and meat fat with vegetable stock and lean meat cuts, such as turkey bacon or chicken sausage. Here are a few recipes to inspire a new way to cook black-eyed peas and rice in your kitchen.

Healthy Hoppin’ John

When you want flavor without much fuss, try using chicken sausage flavored with Cajun seasonings as the anchor for your meal. This recipe from Taste of Home also uses several fresh vegetables, including carrots, celery, and onion, to add color and vitamins to the dish. You’ll never miss the calorie-heavy butter or bacon fatback.

Barley Hoppin’ John
Tired of rice? Try this healthy recipe from Eating Well that uses barley as the base with black-eyed peas. This recipe uses vegetable broth and fresh minced garlic, crushed red pepper, and lemon juice to add an extra zesty flavor. As a bonus, this recipe for Hoppin’ John is vegetarian, if anyone in your family has special dietary needs. If you want to add extra protein, top this recipe with grilled shrimp or crumbled turkey bacon.

Hoppin’ John’s Cousin

If you’re looking for a spicy side dish to go with Southern barbecue, this diced tomato- and pepper-studded dish from is perfect. The classic blend of black-eyed peas and rice is seasoned with minced jalapeños, sliced green onions, ground black pepper, and just enough andouille sausage to wake up your taste buds. To keep things light, this recipe uses lower-sodium, fat-free chicken broth and fiber-rich long-grain rice.

Visit the Wayfield Foods free shopping list organizer and start planning meals with your health in mind.

A Helpful Guide to Peach Preserves

Monday, August 11th, 2014

People throughout the country look forward to sweet Georgia peaches coming into season each year. Peach preserves are a grocery store staple, but many people make their own versions each summer. If you’re thinking about making them for the first time, here’s what you need to know.

Types of Preserves

Preserves are made from fruit, sugar, and, at times, pectin (a thickener). How the fruit is prepared determines its type. Here are the most common types of peach preserves:

  • Jam: made from pureed or crushed fruits
  • Jelly: made from fruit juice
  • Marmalade: made using bits of fruit and fruit peel
  • Chutney: made with chunky fruits and vegetables and usually spicy

How to Make

Many people shy away from making homemade peach preserves, but it’s not as hard as you might think. All you need is a little time and fresh or canned peaches, sugar, lemon juice, spices, powdered pectin, a large stock pot, and sterilized pint jars. Most preserves are made by cooking the fruit with sugar and pectin until the desired consistency is achieved.

Here are some recipes to get you started:

To enjoy preserves year-round, use a water bath canning process, like this one from Ball, or make freezer preserves. Otherwise, store your homemade preserves in the refrigerator for up to one month.

A Note about Sugar

Sugar is necessary to make preserves because it interacts with pectin and helps the thickening process. But even if you’re watching your sugar intake, you can still enjoy preserves. Many brands offer sugar-free or no-added-sugar options.

You can also use no- or low-sugar-needed fruit pectin instead of regular pectin and an artificial sweetener like Splenda (use 1/2 cup Splenda for about three pounds of peaches) instead of sugar.

Add Variety

To bring pizzazz to your preserves, add any one of these ingredients to your preserves while cooking:

  • 1 minced jalapeño pepper
  • 1 vanilla pod
  • 1 small cinnamon stick
  • 1/2 cup raisins
  • 1 teaspoon (or more to taste) apple pie spice
  • 1/2 cup dried cherries

How to Use

You can use peach preserves on toast or biscuits, but think out of the box and try these ideas as well!

  • Mix a dollop or two into plain or vanilla yogurt.
  • Spoon warm or cold over ice cream, cheesecake, or angel food cake.
  • Add a tablespoon to a fruit smoothie.
  • Add 1/2 cup peach preserves to 1 cup of your favorite barbecue sauce for a delicious sweet-and-spicy combination.
  • Spread on a peanut butter sandwich.
  • Spread on a bagel with low-fat or fat-free cream cheese.
  • Warm in a small pan and pour over grilled chicken, pork chops, or fish immediately before serving.
  • Serve with cheese and crackers.
  • Pour warm preserves over waffles or pancakes.

With so many delicious ways to use peach preserves, you’ll want to have them on hand throughout the year. Homemade preserves make great gifts, so once you’ve mastered making your own, be sure to share the sweetness with your family and friends.

Visit the Wayfield Foods free shopping list organizer and start planning meals with your health in mind.

BBQ Recipes You and Your Family Will Love

Tuesday, August 5th, 2014

Make some time to spend outdoors with family. Plan a picnic, and prepare these delicious and BBQ recipes for a healthier take on some of your BBQ favorites.

Stuffed Pizza Turkey Burgers

People are always looking for the ultimate burger recipe to prepare at family barbecues. Why not prepare a recipe that is not only tasty, but also filled with a surprise? This recipe calls for turkey burgers instead of the traditional beef and has a hidden tomato-and-cheese center.


  • 1 1/2 pounds lean ground turkey
  • 1/2 cup finely chopped sun-dried tomatoes (soak in water briefly to rehydrate)
  • 1/2 cup shredded mozzarella cheese
  • 1 teaspoon Italian seasoning
  • 1/4 teaspoon salt
  • Freshly ground black pepper


  1. Mix turkey with Italian seasoning, salt, and black pepper.
  2. Divide turkey into four even portions. Divide each portion in half to form two patties.
  3. Sprinkle each of 4 patties with 2 tablespoons sun-dried tomatoes and 2 tablespoons cheese. Top with remaining patties.
  4. Pinch the turkey around the edges to seal burgers closed. Season with salt and a few grinds of pepper.
  5. Grill until cooked through, about 5 minutes per side. Makes 4 burgers.

Feta and Basil Grilled Sweet Potato Fries

Who doesn’t love fries with their burger? Here’s a healthier alternative to regular french fries. These grilled sweet potato fries are topped with feta cheese and basil to complement the flavors in the turkey burgers.


  • 4 large sweet potatoes
  • 1/4 cup grapeseed oil
  • 1/2 cup fresh basil leaves, finely chopped
  • 1/2 cup feta cheese, crumbled
  • Freshly ground black pepper


  1. Place the sweet potatoes in a large pot of cold water, and cook until potatoes are tender but still firm, about 15 minutes.
  2. Drain the potatoes and let cool slightly. Slice each potato in half lengthwise. Then slice each half into 3 or 4 wedges, depending on the size.
  3. Brush the wedges with the grapeseed oil. Grill until lightly golden brown and just cooked through, about 6 minutes.
  4. Remove to a platter, and top with basil, feta cheese, and freshly ground black pepper. Makes 4 servings.

Grilled Peaches with Frozen Yogurt and Pecans

BBQ recipes need to include a delicious dessert, and why not one straight from the grill? This dessert combines two southern favorites: juicy peaches and crunchy pecans. The ingredients are warmed through and paired with chilled nonfat vanilla frozen yogurt.


  • 4 ripe peaches
  • 2 tablespoons real maple syrup
  • 1 pint-sized container of nonfat vanilla frozen yogurt
  • 1/2 cup chopped pecans


  1. Slice peaches in half and remove pits.
  2. Brush the cut side of the peach with maple syrup and place on grill. After grill lines begin to form, rotate the peaches 90 degrees to create cross-hatch grill marks.
  3. Place two halves in a bowl, cut side up. Place a scoop of vanilla frozen yogurt on top, and sprinkle with chopped pecans. Makes 4 servings.

I hope your family enjoys these BBQ recipes!

Visit the Wayfield Foods free shopping list organizer and start planning meals with your health in mind.

What Portion Size Is Right for You?

Tuesday, August 5th, 2014

Obesity has become a serious issue in this country. According to the most recent statistics provided by the Centers for Disease Control and Prevention, approximately 35 percent of American adults are obese. Obesity can lead to type 2 diabetes, heart disease, stroke, and certain types of cancer. If you’re looking to improve your health, one simple dietary change you can make is to limit your portion size. When you’re in control of your portion sizes, you can enjoy your favorite foods in moderation. Here are the USDA’s recommendations for caloric intake based on gender and age.

Recommendations for Caloric Intake

Children: Because of the variation in size and physical activity among children of even the same age and sex, you should use the USDA’s Daily Food Plan to determine exactly how many calories and portions of each food group your child should consume daily. Input your child’s sex, age, height, and weight to receive an exact outline of your child’s necessary caloric intake and portions of each food group.

Adult Women: Generally speaking, an adult female should consume about 1,800–2,200 calories per day, depending upon her personal goals for weight loss, maintenance, or weight gain. According to Choose My Plate, these should be broken down the following way for a 2,000 calorie diet:

  • Whole grains: 6 ounces
  • Vegetables: 2.5 cups
  • Fruits: 2 cups
  • Dairy: 3 cups
  • Lean protein: 5.5 ounces

Adult Men: Generally speaking, an adult male should consume about 2,400–2,800 calories per day, depending upon his personal goals for weight loss, maintenance, or weight gain. Choose My Plate breaks it down as follows for a 2,600 calorie diet:

  • Whole grains: 9 ounces
  • Vegetables: 3.5 cups
  • Fruits: 2 cups
  • Dairy: 3 cups
  • Lean protein: 6.5 ounces

If you find you are gaining weight when your goal is to lose weight (or losing when your goal is to gain), closely examine your portion size and adjust accordingly.

How to Determine Your Portion Size

Step 1: Read labels carefully. You’re going to want to look at the ingredients first. Are they healthy? Do you recognize all of them? Check out the calories, grams of fat, carbohydrates, sodium, and protein. If you purchased this product, would you be consuming empty calories or eating nutrient-dense calories? Then, finally, look at the serving size.

Step 2: To familiarize yourself with actual portion sizes, measure everything. For example, if a serving of granola is 1 cup and the recommended milk portion is 1/2 cup, use a measuring cup to add these two ingredients to a bowl to create an appropriate serving.

Step 3: Ideally, you should eat 5 times a day, according to the USDA, divided into three balanced meals and two snacks daily. Balanced meals generally consist of a protein, fruits, vegetables, whole grains, and nutritious dairy. For snacks, consider small portions of unprocessed and minimally processed foods like fresh fruits, vegetables, yogurt, and nuts. Place the correct portion in a small dish rather than snacking from a package. This will help you consume the correct portion.

Step 4: Plan meals with larger portions of lower-calorie food. When you include foods that are naturally lower in calories, you can eat larger quantities and feel more satisfied. Examples of lower-calorie foods include leafy greens (collards, kale, and spinach), beans, steamed or roasted vegetables (cauliflower, broccoli, peas, asparagus, carrots), and berries. When selecting proteins, choose lean proteins like fish, skinless chicken, lean beef, and lean pork chops.

Visit the Wayfield Foods free shopping list organizer and start planning meals with your health in mind.