Serving Sizes

This month I have been learning a lot of different things about how to live a healthy life.  I am learning how to use all the things I have learned over the years to help me in this journey.  I have always heard about serving sizes but never paid attention to it.  I would think if it comes individual size that that would be my individual portion but I was wrong.

Check this out:

This is a big mistake that I make all the time.  I grab a juice or drink and never have looked at the serving size or portion.  This orange juice has 2 servings per container.  I would normally chug this down in 1 serving for breakfast. 

Sometimes we eat at different times.  Most days my kids and husband have already eaten dinner by the time I get home.  So I end up cooking something for myself.  One dish I make is over easy eggs with black beans.  The mistake I make is making the entire can of beans.  No, I do not eat it all.  But I do not measure it out by serving size.  This can serves 3.5 servings.  That is great when I am cooking for the family but not when I am cooking for 1.

Do you check the servings?  What serving has shocked you the most?

KC MASTERPIECE 35TH ANNIVERSARY BLEND

***Disclosure-Sample product was received to review.  All opinions stated are my own.

It is time to get out your grills and have some grilling fun!  I love cook outs on our grill and so does my husband.  Trying new recipes is always a must, but also trying some of our favorites.

Like K C Masterpiece...my son loves everything barbeque sauce.So of course it is a staple in our home.  We put barbeque sauce on sausage, ribs, chicken, on everything.

KC Masterpiece® Barbecue Sauces are rich and thick, adding smoky and sweet flavor to every bite. They're great for broiling, baking and grilling, and as an ingredient in recipes.

As the temperatures rise and grilling season becomes well underway, focus on flavor to take your backyard barbecue to a whole new level with KC Masterpiece’s limited-edition anniversary blend. This new sauce is KC Masterpiece’s way of celebrating 35 years of delivering authentic barbecue taste and creating culinary masterpieces.

The makers of KC Masterpiece took everything they learned about making great barbecue sauce over the last three decades to create a special 35th Anniversary Blend. This blend is made with real cane sugar and rich dark molasses, striving to deliver an authentic taste that makes any dish an American classic. This sauce will only be available to its original fans in America’s heartland cities, including Houston.

Sauce expert and founder of the renowned American Royal International BBQ Sauce, Rub and Baste Contest, Ardie Davis, has been a long-standing fan of the KC Masterpiece story for more than 30 years. Davis attended the first American Royal in 1978, where KC Masterpiece won “Best Sauce” for its Blue Ribbon recipe.

My son swallowed this barbeque sauce.  He loved it.  I bearly got to sample to taste it and we all thought it was really good.  Worth licking your finger for the extra sauce dripping off the ribs.

Making Healthy Eating Delicious Cooking Demonstration

Last Thursday I was invited to attend Making Healthy Eating Delicious Cooking Demonstration presented by Memorial Hermann Hospital and The Lymphoma Research Foundation.  The cooking demonstration focused on cancer-fighting foods and a tasting afterwards.

We learned how to make 3 different dishes.  The Tuna salad:

salad-
2 - (6 oz) cans white tuna, packed in water, drained
1 - (11 oz) can mandarin oranges, drained
1/4 - pound fresh mushrooms, sliced
1 - (14 oz) can artichoke hearts, drained and cut in half
1 - (8 oz) can sliced water chestnuts, drained
Combine all ingredients together.  Toss with dressing.  Serve.

dressing-
1/4 - cup fat free or light mayo (Vegenaise is a sub)
1/4 - cup nonfat plain yogurt (Greek would be best)
1 - tbsp lemon juice
1 - tsp sugar
1 - bunch green onions (scallions), chopped
      pepper to taste
Combine all ingredients together.  Add to salad.

Makes 8 servings.  Serving size half a cup.  calories 108, protein 12 gm, fat 2 gm, saturated fat 0 gm, carbohydrate 11 gm, fiber 3 gm, sodium 324 mg, cholesterol 19 mg, diabetic exchanges 1.5 very lean meat,2 vegetable

Black Bean & Corn Salad:

1 - (15 oz) can black beans, drained and rinsed
1 - (11 oz) can golden sweetcorn, drained
1 - tomato chopped
1/4 - cup fresh cilantro, chopped
2 - tbsp red onion, chopped
3 - tbsp lemon juice
2 - tbsp olive oil (coconut oil cub)
     salt and pepper to taste
Combine all ingredients together in a bowl.  Refrigerate until ready to serve.




Makes 6 servings.  Serving size half a cup.  calories 142.  protein 5 gm, fat 6 gm, saturated fat 1 gm, carbohydrate 19 gm, fiber 5 gm, sodium 294 mg, cholesterol 0 mg, diabetic exchanges .5 very lean meat, 1.5 starch, 1 fat

Banana Pudding Triffle:

2/3 - cup sugar
3/4 - cup all purpose flour
3 1/2 - cups skim milk (almond milk sub)
2 - large egg yolks, slightly beaten
1 - tbsp vanilla extract
1 - (11 oz) box reduced fat vanilla wafers, divided
6 - bananas divided
1 - (1.4 oz) English toffee candy bars, crushed, divided
1 - (8 oz) container fat-free frozen whipped topping, thawed

Direction:  In a large saucepan, combine the sugar and flour/  Gradually stir in the milk and bring to a boil over a medium-high heat, stirring constantly.  Place the egg yolks in a small bowl and gradually pour some of the hot custard into the egg yolks, missing well with a fork.  Pour the hot custard mixture back into the saucepan with the remaining custard, cooking over a low heat and add vanilla.  Transfer the custard to a bowl and allow to cool (can refrigerate to speed up the cooling).

In a triffle bowl or large glass bowl, place one-third of the vanilla wafers.  Slice 2 of the bananas and place on top of the wafers.  Spread one-half of the custard on top and sprinkle with one-half of the crushed candy bars.  Repeat layers.  Top with whipped topping.  Refrigerate at least 1 hour before serving.

Makes 16 servings.  Serving size half a cup.  calories 108, protein 12 gm, fat 2 gm, saturated fat 0 gm, carbohydrate 11 gm, fiber 3 gm, sodium 324 mg, cholesterol 19 mg, diabetic exchanges 1.5 very lean meat, 2 vegetable.

Thanks to Memorial Hermann Executive Chef, Darian Hewitt, and registered dietitian, Erika Jenschke for teaching us how to make these dishes, answering all our questions, and giving really good information on food and nutrition.  These recipes are from the book, "Eating Well Through Cancer".  My husband and I learned a lot and the recipes were not hard to make.  Tasty too!  And I was able to eat all of these even with braces on which was a plus for me!