Tag Archives: healthy

Going Healthy: Homemade Egg “McGriddle” Sandwich

07/06/2014 R.C. Liley 4 Comments

Have you ever had a McGriddle breakfast sandwich from McDonald’s? The soft maple-flavored pancake “buns” sandwiching crispy bacon or sausage, egg and cheese creates a sweet and savory fast food breakfast.

Mmm, I really enjoyed these sandwiches back in my “ignorant to how food is made” days. Now…not so much.

Glad I’m free from food ignorance now, and can see right through the “M” branded griddle cakes stuffed with fluffy egg and crispy bacon. I only see low-quality, non-nutritional ingredients like enriched flour, chemicals created in a lab to obtain that certain “flavors”, and cheese that is anything but.

Starting from the top, lets break down the ingredients in one of these sandwiches from McD’s. This info comes right from their site here.

Who brands their buns anyway?

One Bacon, Egg, and Cheese McGriddle (source) packs a whopping 420 calorie handheld heart attack served neatly in colored paper wrap. You get a substantial (not in a good way) 18g of fat, 240mg of cholesterol, 1110mg of sodium, 2g fiber, and 15g of sugar.

Still sound good? Lets keep going….

The top-level ingredients for a Bacon, Egg & Cheese McGriddles® are:

Griddle Cakes, Folded Egg, Pasteurized Process American Cheese, Bacon, Liquid Margarine
Seems somewhat safe, but dig deeper and we find the Griddle Cakes have a little more than you or I would use to make pancakes:

Water, enriched flour (bleached wheat flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), sugar, dextrose, palm oil, leavening (baking soda, sodium acid pyrophosphate, monocalcium phosphate), brown sugar, salt, soybean oil, rice flour, whey powder, modified tapioca starch, buttermilk powder, caramel color, natural (dairy and botanical source) and artificial flavors, soy lecithin, corn oil (processing aid).
Surely there’s nothing in the Folded Egg besides “egg”….right?….wrong:

Pasteurized whole eggs, food starch-modified, soybean oil, natural flavors (botanical source), sodium acid pyrophosphate, carrageenan, flavor enhancer [salt, maltodextrin, natural flavor (plant source), spices, herb, turmeric (color)], monosodium phosphate, citric acid, soy lecithin (release agent).

And the topping on (and in) the “cake” is Liquid Margarine:

Liquid soybean oil and hydrogenated cottonseed and soybean oils, water, partially hydrogenated soybean oil, salt, soy lecithin, mono-and diglycerides, sodium benzoate and potassium sorbate (preservatives), artificial flavor, citric acid, vitamin A palmitate, beta carotene (color).

This, among numerous other reasons, is why I happily prepare my own food at home!

My version is actually what you would expect an egg sandwich with pancake buns to be; two pancakes with a cooked egg in the middle. Wow, shocker!! I made a batch of coconut flour protein pancakes from ProteinPOW.com for the “buns”, but you can use your favorite pancake recipe if you choose.

The fluffy white one was obviously my egg-cellent first choice.

For the egg, I had this bright idea to microwave it in a small, circular glass dish to make the perfect round egg patty.

As you can see, I did this 4 times, and the egg just expanded and wrinkled into a brain-like resemblance. #FoodieFail.

I made do with the best rounded one of the bunch and just saved the other eggs to put on salad. Since my pancakes were too big, I trimmed around them a little; not necessary, but I wanted to make it look good!

Topped with a drizzle of raw, local honey, sprinkle of cayenne, and dash of pepper, this was a delectably sweet and spicy sandwich I devoured immediately after the last picture; pancake trimmings included.

I was pumped when the idea to make this sandwich came to mind, and I’m glad I did. These non-McGriddles are a delightful (and healthy) way to start or end the day. Not to mention they can be fun to make with kids!

I think it’s smiling at me…

My favorite breakfast on the weekends would be a scrambled egg sandwich with ketchup that my mom would make, and I could eat several! Did I mention I was a heavy boy? I don’t have ketchup anymore, but salsa suits me just fine and I don’t feel like I’ve given up anything!

Have you ever made your own fast food version into something healthier?

Do you like egg sandwiches with ketchup?

Read more: http://www.dadcreek.com/news/who-needs-a-gym-fitfamilyfriday/

Going Healthy: 6 Light and Easy Ways to Dress Your Salad

07/02/2014 R.C. Liley 2 Comments

Are you planning on having a big feast prepared for your July 4^th celebration? For most, I’m sure that involves a grill and all different kinds of meat; right? This dad loves organic, grass-fed meat (preferably local) as much as any omnivorous individual, but I “rarely” have it since it is costly. Ha, get it, “rarely”? *sigh*

Well, while the main dish is always important, don’t forget about the very healthy side options that make your celebration, or any meal, complete; fruits and veggies! An easy way to get a substantial dose of these vitamin and mineral rich plants is to create a salad.

I’m salad’s number one fan and have a giant one filled with all sorts of goodies every night, but I never use salad dressing from a bottle. Nope, most bottled salad dressings will turn that once healthy bowl of fresh produce into something not so good for you rather quickly.

Just one tablespoon of popular dressings like ranch, Caesar, and thousand island range from 65 to 75 calories. If you ever tried measuring your dressing, I’m sure you’ll find most people put way more than one tablespoon!

Not to mention you are receiving very little, if any nutritional value from these. Also, beware of the “light” or “fat-free” varieties, these are typically loaded with sugar and extra chemicals to maintain a certain thickness. No thanks!

I enjoy finding new and creative ways to “dress” my salad without the use of those creamy and/or chemical-laden choices and using things that actually boost the nutritional value. Here are six options I suggest trying next time you’re having a salad.

1. Salsa – If you need to cut down on calories or just looking for something different, salsa is your answer. There are many varieties to choose from at the store, just look for real ingredients and nothing more. I’ve seen modified food starch, guar gum, and even corn syrup in some, so be cautious! From mild, medium, or hot, have your choice and mix into your salad as desired. Add some canned black beans, corn, and tomatoes for a Mexican fiesta salad.

2. Nuts and Seeds – Add crunch with a healthy dose of protein and good fats from seeds like sunflower and pumpkin seeds, and nuts like pistachios, walnuts, and almonds. It’s easy to go overboard though, so try and keep it to a moderate amount.

3. Dijon Mustard and Yogurt – Stir a big spoonful of Dijon or your favorite mustard (I enjoy horseradish mustard) into 1/4 to 1/2 cup of non-fat plain regular or Greek yogurt for a healthy dressing made in minutes. Increase taste and nutritional value by adding your favorite herbs and spices; my favorite combo is cumin, cayenne, garlic powder, and dill. Have fun, be creative, and see what you can make.

4. Avocado – Just chunks of plain avocado spread across and mixed into your salad gives you the creamy texture of those heavy dressings, but in the form of one ingredient, and a healthy one at that! To avoid it from turning brown to quickly, sprinkle a little lemon juice on top. Lemon juice also adds a little something extra to your salad with no cost to your calorie budget!

5. Vinegar – Unlike the bottled vinaigrettes with sugar and oil added, I go for the plain vinegar types. With varieties like red wine, balsamic, apple cider, and more, you’re bound to find one you like. It’s strong enough to where you don’t need much, and goes well if you’re using avocado or nuts and/or seeds. The fat you’re getting from these offers more nutrition than the processed oil in dressing.

6. Papaya Seeds – Yes, you read right, seeds from the papaya fruit. I love to buy fresh papaya, cut it into chunks and freeze for appetizing blender concoctions; but what about all of the seeds in the middle? Unlike the fruit that encompasses them, the seeds have a pleasant peppery taste which pairs well on salads. Try it. Papayas are easy to prepare; just peel the soft skin, cut down the middle, and viola, you have the seeds! Scoop out the seeds and keep in an airtight container in the fridge; then enjoy fresh papaya as you’d like.

Not only are these healthy ways to top your salad, but they are interesting and even fun to try. I’ve used all of these and even mix several at a time to come up with new flavors. Try setting out different options to have your kids try ones they are most interested in, they will have fun creating their own “dressing”.

Above all, these can be used year round, so don’t limit yourself to just special occasions; reap the benefits of healthy choices every day! If you’re in the U.S., have a happy and safe Fourth of July!

Since I can’t have a post without giving you at least one pic of Avery, here’s what she’ll be doing for the 4th….

I'll have a breast milk martini....shaken, not stirred. — I’ll have a breast milk martini….shaken, not stirred.

Have you used any of these as salad dressings before? Do you have any others?

Do you have any plans for July 4^th? Going Mom, Avery, and I are going to G-Ma’s house to watch fireworks in the neighborhood and enjoy each other’s company. This will be our first 2-night stay with Avery, so hope it goes well!

Giveaway, Going Reviews

Zevia Soda Review + Giveway and Why it’s Special to Me

06/25/2014 R.C. Liley 10 Comments

Hey there, happy Hump Day! How’s your week going so far?

Doing good here, and now that it’s summer, the Texas weather is wasting no time on turning up the heat! If you’re looking for a way to cool down with a refreshing drink, look no further than Zevia, the zero calorie soda.

Zevia offers 15 flavors of zero calorie deliciousness and anyone is sure to find a favorite or two…..or more! Not only do I love the company for creating a healthy alternative to those unhealthy sugary sodas or dangerous sugar-free sweeteners, but they are helping to spread the word and fight against childhood obesity.

Here’s a video they have on YouTube that gets the message across pretty well!

[youtube https://www.youtube.com/watch?v=c_40WYH0kWQ&w=560&h=315]

As a major supporter in the fight against obesity and raising awareness of what we are putting in our bodies and feeding our children, I love to see companies that help spread the word. And, now that I’m a parent to the most precious little girl ever (Biased? Nahhhh), I know it’ll be tough trying to teach her about all of the processed food we don’t eat when so many of her peers and parents will have it daily. It will be a struggle, but something I will never back down from or give up on. Thanks to companies like Zevia, the fight will be easier.

Avery’s not ready to drink anything other than mommy’s milk right now, but you can rest assured I’ll happily share a can of Zevia on a hot summer day when that time comes. Who says being healthy is boring? I say it’s only what you make of it, and it is far from boring!

Zevia sent a 6-pack sampler for me to review which included their Cream Soda (yes!), Ginger Ale (double yes!), Ginger Root Beer, Grapefruit Citrus, Grape, and Cherry Cola flavors. I’ve tried these in the past, but not since they’ve “cracked the code” with their next gen sweetening system, SweetSmart.

I was already more than happy with their flavors before, so I had to find out if they could actually get any better. Turns out, they can! Ha ha, get it? Can? Anyone? *Crickets chirping*

Grape – If you like grape soda, you’ll love this one! It’s crisp, bubbly, and not overwhelming. I’m not a huge fan of grape flavored drinks, but if someone offered this to me, I’d happily accept.

Cream Soda – Loved it before, and now I love it even more! Going Mom and I both rank this as one of our favorites! If you’re trying to get off the sugar-laden cream sodas out there, you’ll be surprised to find you’re not sacrificing anything by switching to Zevia’s Cream Soda.

Ginger Ale – I buy this one often, and enjoy it with a little bourbon every now and then. Alone, it’s not a very strong ginger flavor, but it’s light, refreshing, and subtle. Perfect in the Texas heat!

Grapefruit Citrus – Probably my least favorite of the sampler pack, but by no means bad. I actually like the real grapefruit and its slight bitterness, but the slight bitterness in this drink just didn’t do it for me. Like the grape, I’d happily accept if offered to me, but wouldn’t buy this one for myself.

Ginger Root Beer – Ginger + Root Beer = two things I love! Another favorite of ours, and one that I also use with bourbon or a little vodka. This has more of a root beer flavor than anything, but that’s okay with me.

Decisions, decisions.... — Decisions, decisions….

Cherry Cola – Another winner for me! I used to love Cherry Coke back in my “heavy boy” days and was excited when Zevia first released this flavor. It tastes just like a cherry cola should, and is a perfect replacement for the high calorie, liquid sugar alternative.

Something I found a few years ago was a recipe to make cake with Zevia. The instructions were simple; just use a boxed cake mix and follow the instructions using a can of Zevia for the liquid. If it was yellow cake, Cream Soda was the preferred choice, and if it was chocolate cake, Dr. Zevia (like Dr. Pepper) was suggested.

Well, I’m not a fan of using boxed anything, so I skipped that and tried my own recipe with Cherry Cola. The result was a big hit and Zevia even has it on their website now. Check out my Zevia Cherry Cola Protein Bread recipe here and look around at other creative ways to cook with Zevia.

Kelley and I have been enjoying Zevia for several years now, and have enjoyed watching the health-minded company expand as more people caught on to their guilt-free sodas. Zevia is the only soda we’ve had in our home for a long time, and it was always a treat for us to share a can during lunch when we both worked together.

When Kelley was pregnant with Avery, we anxiously counted each passing week of her pregnancy, and it became a weekly tradition to have a celebratory Zevia to cheers with. Every Wednesday, the completion of another week pregnant, I would pack either a can of Cream Soda or Ginger Root Beer Zevia for us to share. For the major milestones, I’d pack 2 full cans for us each to enjoy!

We loved the fact that Zevia was an extremely delicious safe drink to enjoy while Kelley was pregnant, and it will always have a place in our heart when thinking back to those 9 months leading up when we first met Avery.

Now that I’m a stay-at-home parent, we aren’t able to share a Zevia at lunch, but every now and then, I still pack a can for Kelley to enjoy on Wednesday. It makes me happy just picturing the smile on her face as she opens her lunch bag to see a Zevia waiting for her to enjoy.

Another reason to love Zevia is that they have agreed to give 5 lucky readers a 6-pack of their wonderfully refreshing and guilt-free soda. Winners can select the flavor of their choice. All you have to do to enter is complete the Rafflecopter entries below.

A Rafflecopter Giveaway

Make sure to check out Zevia on the following social media sites and look for great deals and coupons that they’re always sharing! Or go to their site and print off a coupon now!

Facebook

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Good luck and happy drinking!