Barney Butter (Crunchy Almond) *Review*

The Food Guru here with another review of one of my favorite products of all time.  Surprise surprise, it's ANOTHER nut butter!  I'll tell you what, I'm completely addicted to this stuff, whether it be peanut butter, cashew butter, almond butter, pistachio butter, or all of the above mixed into one.  Heck, when I get the chance I usually whip up my own batch of homemade nut butter, a mixture of almonds, peanuts, and cashews.  Nuts butters are EXTREMELY good for you, especially in their natural form, and on my weight gaining journey I've been consuming a LOT of them.

Today's product is called Barney Butter, and specifically it's the crunchy almond butter variety.  I will say one thing first and foremost.  THIS STUFF IS FREAKING TASTY!  Seriously, be careful about sticking your finger in and having a little morsel, because more than likely you won't be able to stop.  I have to FORCE myself to put the lid back on sometimes, belittling myself with mental phrases like "OK Seth, come on now, what happened to all your self control?  You've had enough.  Stop eating it.  STOP."  And yet, for some reason it's like this stuff STILL jumps out the jar and into my mouth.  It is good, oh so good.

Health Factor:  As I've already mentioned, natural nut butters in general are VERY good for you.  That's because they contain a lot of healthy, unsaturated fats that help to maintain good cholesterol levels, slow digestion, and can actually be used as a good fuel source by your body on ketogenic diets.  Almonds themselves contain a lot of Omega-6 fatty acids, which when balanced properly with Omega-3 fatty acids (found in tuna, salmon, shrimp and all sorts of other fish and shellfish), can ensure your body stays in top form and is resistant to excessive inflammation.

Almonds themselves are also packed with antioxidants, which help to neutralize free radicals in your body and prevent disease.  They're also loaded with vitamin E, manganese, and magnesium.

Finally, almonds may actually help you to lose weight, despite being a high calorie, high fat food.  There have been all sorts of studies done on the consumption of raw nuts, including many tests on human subjects regarding diet and weight gain.  People who eat nuts at least twice a week were drastically less likely to gain unwanted fat when keeping their diet in check.  So what are you waiting for?  Have some almond butter, and don't you dare feel guilty.

Nutritional information:  

Here's the label from the back of the jar, which is probably easier to read than me just spewing off all the nutritional facts in the article. More efficient too, I'd say:

As you can see, this almond butter has similar caloric content to peanut butter, however much less saturated fat.  The ingredient list is short and sweet, and free of things like HFCS and hydrogenated oil.  It also has a relatively low sodium count, and low sugar as well.


But my friends, where I have to go off on this butter is the taste.  It is truly remarkable, and is without a doubt the best nut butter I've ever eaten to date.  You put a spoonful in your mouth, and it's like you took a little trip to heaven.  If the spoonful is big enough, you may close your eyes in ecstasy.  It's sweet, salty, and crunchy, and has such a beautifully strong taste that your whole mouth is enveloped in it.  Besides the perfectly sized chunks of almond, the butter is super creamy, and makes it awesomely hard to chew it.  It's like the perfect blend, and I'm not exaggerating.

Guys, this stuff is gold in a jar, NOT KIDDING.

So what are you waiting for?  Pick up some Barney Butter ASAP.  It's healthy, natural, and RIDICULOUSLY delicious.  It's a great break from peanut butter too, if you've gotten stuck in that rut.  It can fit into pretty much any diet too, whether it be weight loss, maintenance, keto, paleo, or mass gain.  Get some NOW, because these guys got it right.

......Barney Butter rules.  Good luck!


References:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20
http://www.ncbi.nlm.nih.gov/pubmed/12442909

Fear Of The Unlabeled

I recently had a discussion with one of my friends, and an interesting topic arose concerning eating healthy and controlling calorie intake (I have such interesting conversations, don't I?)  He mentioned that he was afraid of eating foods that didn't have nutritional labels associated with them, for fear of consuming too large an amount of calories, or other bad stuff (like trans fat) without ever knowing it.  I too used to have this fear, big-time.  It's a common one.  Heck, if you don't know what's in your food, how are you supposed to know if it's healthy?  It's a legitimate quandary, and I decided right then and there that I would write my next article on that very subject, namely, how to get over the fear of unlabeled food.

Firstly, I'd like to say one thing:  YOU DON'T HAVE TO BE AFRAID OF EVERY FOOD THAT DOESN'T HAVE A LABEL.  Why not?  Because some of the healthiest stuff in the entire WORLD doesn't have a nutritional label on it.  For instance, go and pick yourself an apple.  Does it come with a nutritional label pasted to its skin?  Nope.  Does this mean it's not healthy, and you shouldn't eat it?  NOT AT ALL!  In fact, you'd do well to eat that apple right at that very instant and start benefiting from the enormous amounts of nutrients it contains.  The same goes for fruits, nuts, and vegetables.  In their natural form, there's no way they could be bad for you.  Just absolutely no freaking way.  In fact, almost every single container of organic food you can buy at your local health food distributor will NOT have a nutritional label, and yet those foods will do so much more good for you than any sort of boxed crud you could get at any old grocery store.  So if you see a bowl of apples sitting there in the cafeteria, or a bucket of tomatoes at the salad bar, don't avoid them.  Dig in.  You won't get fat, you won't have a heart attack, and you WILL make your body healthier.

But that's a no brainer...right?  Yeah, I thought so.  So what about the more complicated stuff?  Let's look at the situation I'm regularly in when I go to my school's cafeteria.  They make a LOT of healthy food, and a LOT of crappy food as well.  And rarely is any of it labeled correctly (though they are trying, I'll give them that.)  But do I stress?  Not one bit, because I know what to look for.  That means I can look at a plate of sauteed vegetables, and tell if the cooks have used too much oil, or if there's a sugary glaze overtop of them to make them more appetizing.  And this is what you need to do.  With complex dishes, you need to use a combination of past knowledge (what have you eaten in the past similar to this, and how was it made?), and a discerning eye for ingredients (know what oil looks like, know what fried foods look like, and determine what ingredients make up the entire dish.)  If it's a relatively plain dish, as in no glaze or anything like that, you can assume that those veggies aren't any more caloric than the raw ones at the salad bar.  If it's a stir fry, I still wouldn't be worried, you can easily account for a few extra (healthy) calories and still have a good meal.  Heck, a little cooking oil will give you some healthy fat in your diet.  If those veggies are rolling around in sloppy meat and brown sauce, skip them, as you know they've been too doctored up to really be beneficial for you.  It's not a hard concept, go with stuff that looks more plain, or more sparingly dressed.

What about meat?  Well that can be a little more daunting, but still not a horrible situation.  Breaded or fried meats are generally a no-no, as they'll have many more calories (sometimes almost double the plain variation), and a lot of bad fats that you know won't do you or your figure any good.  Heavily sauced meats are generally in the same boat, and you should avoid things smothered in BBQ sauce or a sugary marinade.  If the meat is only spiced (seasoning baked in), it could be just fine, or it could have excess sodium.  That one's really a toss up, but a little salt every now and then will do no harm.  In my opinion though, the plainer the meat, the better.  Go for the grilled or poached chicken, or a medium portion of turkey/beef.  I'd stay away from pork and fattier cuts of beef, as they'll be the secret killers, ESPECIALLY if they're unlabeled.  Fish is an AWESOME choice as long as it's not fried.

Also, you have to know your portions.  6 oz of meat is a decently thick piece about the size of your palm.  6oz of any sort of plain meat ranges from 120-250 calories, based on whether it's chicken, pork, fish, steak, etc.  Knowing portions is just as important as knowing ingredients just by looks.  If the cuts are too big, slice it in half and throw out the rest (or give it to your friend who loves meat.)  Not hard, right?

Another reason NOT to be afraid of unlabeled food is as follows:  Just because a food has a label, doesn't mean it's healthy.  Just 'cause you know how many calories are in an Oreo doesn't mean eating them is a healthy choice.  Heck, have you seen a Lean Cuisine package?  I picked one up the other day, and my jaw nearly dropped open at how many chemical ingredients were in that thing.  Low calorie?  Sure.  Healthy?  NOT EVEN CLOSE!!!  You'd be better off eating a piece of meat that you had no freaking clue how many calories were in rather than one of those things.  Ridiculous.

So here's the bottom line.  If you want to eat as healthily as possible, you have to move away from labels.  The healthiest stuff on earth is unlabeled, and you have to deal with it.  I'm pretty sure most of what I eat doesn't have nutritional labels on it, and I'm seeing fantastic results in both strength an leanness as I continue to train.  Don't be a label addict.  It'll only limit your diet to the point where you're absolutely stifled when it comes to mealtime.  If you're a serious addict, you can always look up nutritional information online after (or before) the meal.  But seriously, don't stress.  It'll only cause tension, hormone imbalance, and in this case, hunger.  Remember one thing:  calories aren't all that matters.  Nutrients are where it's at.

Know your portions, know your ingredients, and as always, GOOD LUCK!

Healthy Popcorn: Easy And Delicious!

Okay, come on now, who doesn't love a nice big tub of popcorn when watching a good movie, or at the state fair, or even the amusement park?  Those crunchy, buttery kernels just seem to hit the spot, and boy is it fun to dig right in.  Now I hate to say it, but unfortunately that over-buttered heaven in a cardboard container isn't the healthiest option when it comes to eating out, and one small container can have over 600 calories!  Not to mention you're getting a heaping load of trans fats and saturated fats.  It's too bad really, because that stuff is so tasty!  If only there was a way to get some delicious popcorn without all the blatant violations of health code.

Well, there's good news.  Popcorn can EASILY be turned into an extremely healthy snack.  Yes, that's right, it's a very easy task to convert that buttery, artery clogging corn dripping with butter into a delicious, nutritious snack for movie night, game night, or even a mid-day snack.  In fact, popcorn is actually a whole grain, and therefore in its natural form is already quite good for you.  Let's figure out how we'd go about optimizing this!

First off, you need to take a step away from the microwave.  Yes, I know it's hard, but listen for a second.  That microwave popcorn, while not horrible, still has all sorts of oils and strange chemical butters sprayed all over the kernels to make them tasty and addictive, hence why the stuff sells so well.  In general, microwave popcorn isn't too good for you.  

There ARE a few "healthier" options when it comes to microwave popcorn, and many companies now sell 100 calorie popcorn bags.  If nothing else, you can at least get a well portioned movie snack that won't push you over your caloric limits for the day.  

But there's a better way, and no I promise you I'm not just full of hot air.  However, this method sure is!  Remember air popped popcorn?  It was all the rage a while ago, when popcorn was still being widely introduced to the masses.  You buy the kernels, stick them in an air popper, but a bowl under the output spout, and watch as the little fluffy puffs come flowing out of the noisy little machine.  Surprisingly, this is still the healthiest way to cook popcorn, because you can buy popcorn kernels with NO ADDITIVES.  That's right, they're raw popcorn kernels, no butter, no salt, no trans fat, just little pieces of white heaven in the making.  

How does it compare to the buttered up stuff calorie-wise?  In one cup of air popped popcorn there are only 31 calories!  Not bad, not bad at all.  There's also no sugar, and no fat.  Just gets better and better, doesn't it?

Now I know what you're thinking:  "I couldn't eat that, that stuff is wayyy too bland!" 

This is where a little bit of creativity goes a long way.  Air popped popcorn is in essence a blank canvas.  It's easy to make your own healthy recipes filled with all the nutrients you desire and within your calorie requirements.  And you can make the stuff to YOUR taste!  Awesome!

And what would this article be without some recipe suggestions?  Here are some of the better air-popped popcorn recipe ideas I've run across:

Cinnamon and Splenda:  It's as simple as it sounds, sprinkle cinnamon on your freshly popped popcorn, add a little Splenda, Truvia, or other zero calorie sweetener, and mix it all up.  It'll taste fantastic and keep you slim and trim.

Sea Salt:  Though I'm not one for huge sodium consumption, if YOU'RE in control of how much salt you're adding it's much easier to keep the doses lower.  Add a little sea salt to your popcorn, and enjoy!

Flavored sprays:  There are many low/zero calorie sprays sold out there in grocery stores now, including butter, olive oil, and garlic.  These can add a lot of taste with extremely little effect on overall calories, and are much better than the nasty oils used in many popcorns.  Remember though, moderation!

Spice it up:  I LOVE SPICY THINGS.  Adding chili pepper to popcorn is an awesome idea, especially if you want a little kick in your snack.  You can add other spices like curry powder as well if you really want to bring some flavor into those kernels.

Grated Cheese:  This one's easy! Just grate a little cheese over top of your warm popcorn and you'll get a better, more wholesome cheesy flavor than that nasty oiled up microwave stuff.  It'll provide you with a lot more nutrients as well!

Popcorn doesn't have to be loaded with nasty stuff, and it doesn't have to be unhealthy.  It can be quite good for you, and still taste better than you can imagine.  Try it out!  Get creative!  Air poppers are cheap and bulk bags of kernels won't break the bank either.  Have some fun on your next movie night, and show the family what popcorn should REALLY taste like.

Be imaginative, think healthy, and as always, GOOD LUCK!

MaraNatha Almond Butter *Review*

Time for another review, and surprise surprise, it's another nut butter!  This one's a little different than my previous favorites, and that's mainly because it isn't made with peanuts!  That's right, we're going with something a little more exotic.....Almond Butter!  Ever heard of it?  I'm sure quite a few of you have, and I'm pleased to say that it's available at most grocery and health stores.  One brand which easily stands above the rest, at least as far as almond butters go, is MaraNatha, and their no-stir natural almond butter.  I love this stuff, and please allow me to explain why.

First of all, did you know that almonds themselves actually have a slightly better health profile than peanuts?  That's right, and unlike peanuts, they're actually a nut (peanuts are classified as legumes).  Per serving, almonds generally have more unsaturated fat than peanuts, less saturated fat, and more fiber.  Not to mention they're probably one of the best tasting nuts on the market (especially when they're smoked...yummy.)  All that means natural almond butter has the potential to be even healthier than natural peanut butter, at least to a small degree.

A word to the wise, don't dig into a jar of almond butter believing it will taste like peanut butter, it DOESN'T.  It's a unique taste, but an INCREDIBLY delicious one.  And boy does MaraNatha hit it on the spot, their blend is perfect for just the right amount of taste while keeping good consistency AND all the natural benefits of almonds.  Honestly, when you first try this stuff, make sure you've built up some good self control, because I honestly doubt you'll find it too easy to stop spooning that creamy goodness into your mouth after just one bite.

What if you're a chunky person?  Well I'd suggest the treadmill, and then the dumbbells.....oh god I'm hilarious. But all jokes aside, don't fear, I was extremely pleased to find that MaraNatha has both creamy and chunky varieties of their almond butter, so whichever you prefer you're guaranteed to be quite satisfied.  I have to lean toward the chunky stuff myself, it's nice to have a soft texture, but even better when it's interrupted by that beautiful crunch of a little piece of almond.

Because I'm never one to just blindly tell people to buy a product, let's look at the nutritional profile of MaraNatha's almond butter just to make sure what we're buying is as good as they say.

If that picture's slightly hard to read, I'll spell out the nutrition facts for you:

Serving Size: 2 Tbsp
Calories:190 (150 from fat)
Total Fat: 17 g (2.5 g saturated, ZERO TRANS FAT)
No Cholesterol
Sodium: 65 mg
Total Carbs: 7 g
Fiber: 3 g
Sugars: 3g
Protein: 6 g


Ingredients: Dry roasted almonds, palm oil, organic unrefined cane sugar, sea salt

In general, that's a FANTASTIC nutritional profile.  And because it's natural, it has no hydrogenated oils which could cause trans fats to pop up.  Because this butter is a "no-stir" variety, it has a slight bit of palm oil added in an attempt to keep the almond oil from separating from the butter itself, but this is nothing to worry about compared to its hydrogenated counterparts.  It also has a slight bit of sugar added, which normally would be a turn-off for me, however at only 3 grams per two tablespoons, the amount must be miniscule, and therefore I'm willing to look past this little addition.  The ingredient list is still quite short and sweet, a MUST HAVE for any nut butter I'll buy, as well as any nut butter that's respectively healthy.

So where can you use this stuff?  ANYWHERE YOU WANT!  But seriously, wherever you use peanut butter, you can use almond butter instead.  Spread it on a slice of whole wheat  toast or WW bagel, or maybe put it in a nice warm bowl of oatmeal, or have a tablespoon in your post workout shake for some extra calories.  I actually always have a tablespoon of this stuff before bed to get a few more calories in and slow down my digestion in hopes to prevent overnight catabolism.  It's an extremely versatile food, and hey, nobody's going to yell at you for eating it plain either (as long as you do so in a somewhat sneaky way).


My overall rating:

Taste: 10/10 (THIS STUFF IS DELICIOUS)
Versatility: 10/10 (Use it anywhere and everywhere)
Nutritional profile: 9/10 (I like everything but that tiny bit of sugar)
Price:  7/10 (at $4.68 a jar, it may be in the cheaper range of almond butters, but peanut butter is still much cheaper)

There it is, a look at one of my favorite health products of all time, a tasty, savory sweet treat that can be used throughout your day to supply your body with healthy fats, a little protein, and a whole bunch of nutrients.  I STRONGLY suggest you try almond butter.  There are hundreds of almond butter addicts, some having converted from peanut butter (though you can't go wrong with either choice.)  Pick up some MaraNatha almond butter and enjoy, and don't be surprised if that glass jar is empty before you know it!

Great Grains: Quinoa vs. Amaranth

What few people realize this days is how many so-called "superfoods" are blatantly overlooked in modern society.  There are a whole host of different, whole, natural foods that provide more health benefits than can easily be described in one article, which many people have either never heard of or never cared to look at twice .  Two of these superfoods that I strongly suggest you consider fitting into your diet are ancient grains called Quinoa and Amaranth.  These little beads are packed with some of the best stuff nature has to offer, and definitely deserve the spotlight at least once in my blogging career.

Quinoa

Amaranth

Now if the names are what drove you to disregard them, I can sort of sympathize, as they're not the most easily pronounced foods.  Quinoa is pronounced "keen-wah", while amaranth is a little more obvious and is pronounced "am-a-ranth."  There, see?  Not so scary or outlandish.  Let's delve into the history of these grains just a little bit before I start spouting off everything these grains have to offer.

What's interesting about both of these grains is that they both were known about far before ANY of your traceable ancestors walked this earth.  Surprisingly, both come from ancient South American cultures.  Quinoa was considered a sacred grain in the Inca society, and amaranth was a staple in the ancient Aztec civilization.  Both civilizations were masters at harvesting their respective grains, and knew of their powers far more-so than our modern society does today.  Funny how things work like that, right?  We claim to be so knowledgable about the world, and yet somehow we overlook some of the best stuff nature has to offer.

Amaranth and quinoa are both very similar grains, and to the untrained eye they might be mistaken as the same thing.  Both of the grains are small and bead-like, and the only really discernible differences between the two is the size of each kernel.  Quinoa grains tend to be slightly larger than amaranth, and also come in white and red varieties.  Nutritionally though, these two grains are extremely similar.

Protein:  What's truly unique about these grains is the amount of amino acids they possess, and therefore their extremely high protein content.  Quinoa especially is known as probably one of the greatest sources of plant protein there is in the world today, and that's because unlike the vast majority of plant protein, quinoa has a complete amino acid profile, which means your body has all the essential amino acids it needs to start building muscle directly from quinoa.  That's great news if you're looking to get more protein into a vegetarian diet.

Amaranth also has an extremely high protein content, however unlike quinoa the essential amino acid profile isn't QUITE complete.  That means your body can't use amaranth by itself to build muscle right away, but let me tell you guys it's darn close.  Amaranth (and quinoa as well) is extremely high in an amino acid called lysine, and while it isn't complete (due to the lacking amino acids leucine and threonine), it still can provide the body with a large amount of incomplete protein which may be completed at other points throughout the day with other foods.

If you're a numbers kind of person, here's the scoop.  One cup of cooked quinoa contains 8.1 grams of COMPLETE protein, and one cup of cooked amaranth contains 9.3 grams of INCOMPLETE protein.

Fats:  Both quinoa and amaranth are sources of extremely healthy, unsaturated fats.  Neither grain has any saturated fat to speak of, and therefore you need not worry about raising bad cholesterol levels through the consumption of these grains.  I'll stick with the one cup measurement, and in quinoa and amaranth respectively there are 3.6 grams and 3.9 grams of fat.  Again though, healthy fats, don't be afraid of them.  FAT DOESN'T MAKE YOU FAT!

Carbohydrates:  This is what I love about these grains, as it seems that almost everyone these days is getting their carbs from starchy, sugary, unhealthy sources.  Both quinoa and amaranth provide healthy, complex carbohydrates that digest more slowly and fuel your body for a longer period of time with NO sugar crash.  Believe me, you need healthy carbs (although I did just write an article on ketogenic diets), and the more sources of healthy carbohydrates you can find, the better.  Quinoa and amaranth both fit the bill quite nicely, and in one cup of each there are 39 grams and 46 grams of carbohydrates respectively.  Not bad, right?

Fiber:  Both these grains are packed with healthy fiber, which you could always use a little more of in your diet.  Fiber doesn't only insure a healthy digestive tract, but also slows down the digestion of other food so that your body gets a chance to use everything you give it.  This leads to less fat storage in the long run, and I'm sure you'll all be interested in that.  One cup of quinoa and amaranth both have 5.2 grams of fiber.  Awesome!

Vitamins/minerals:  Both these grains are packed with vitamins, specifically vitamins B1, B2,B3, B6, and E.  Quinoa is slightly more vitamin dense than amaranth, but either grain will boost your overall vitamin intake for the day quite nicely.  In terms of minerals, both grains are rich in magnanese, magnesium, phosphorus, and iron.

You may be wondering how to actually eat these fantastic grains, and not to worry, I have a great link for you that describes a common method of cooking each grain on the stove.  It's not difficult or overly time consuming, so don't use that as an excuse to ignore such a fantastic superfood.  Here's the link:

http://www.drweil.com/drw/u/ART03177/How-to-Cook-Amaranth.html

There you have it!  A little overview of what may be some of the best plant nutrient sources on the market today.  A word of caution, these grains can be a little harder to find than something like oats, but don't despair, one trip to your local health food store should yield results.  Keep in mind though, these grains are usually stored in the refrigerator when in their raw form, so don't get confused when they're not on the shelf next to the Kashi cereal.  Believe me, these grains are definitely worth the little effort required to get them.  They'll make you a vastly healthier person with a body to be envious of.  And boy are they tasty!

Be adventurous, embrace the ancient grains, and as always, GOOD LUCK!

References:
http://en.wikipedia.org/wiki/Amaranth#Nutritional_value
http://en.wikipedia.org/wiki/Quinoa
http://www.livestrong.com/article/266224-amaranth-quinoa-nutritional-guides/
http://www.askmen.com/sports/foodcourt_100/149_eating_well.html

All About Salsa!

Ah yes, salsa.  God's gift to health nuts looking for something strong, flavorful and nutrient packed without all the calories.  In my opinion, it's hard to beat a good, natural salsa.  It'll go with all sorts of things, way more than you'd initially believe.  It isn't just an accompaniment to those tortilla chips, in fact those chips actually give salsa a bad rap.  I'm here to tell you today that on its own, salsa is not only delicious, but a very healthy snack that you'll want to get into your diet as soon as possible, especially if you want to spice things up from all those clean, bland, "boring" foods.  Let's check it out!

First, what is salsa?  Well the definition I found on thefreedictionary.com says:


A spicy sauce of chopped, usually uncooked vegetables or fruit, especially tomatoes, onions, and chili peppers, used as a condiment.

This leaves a LOT of room for interpretation.  I've had salsas that were sweet, with pineapple and mango.  I've also had some that are hot as heck, with habanero and green chili peppers.  I've had bean salsa, with black beans and corn and chickpeas (YUMMY).  And then there's the good old mild stuff on the middle shelf of the grocery store, an option that's still completely delicious despite being a little less adventurous.  You'd be amazed at all the different ingredients that can go into one salsa, and surprised at how natural a lot of those ingredients can be.  Here's the nutritional information for the average store bought salsa (For two tablespoons):

Nutrition Facts
Calories 9	(37 kJ)
% Daily Value 1
Total Fat	< 0.1g	< 1%
Sat. Fat	< 0.1g	< 1%
Cholesterol	0mg	0%
Sodium	198mg	8%
Total Carbs.	2.1g	< 1%
Dietary Fiber	0.5g	2%
Sugars	1g
Protein	0.5g
Calcium	8.9mg
Potassium	98mg

You can expect most salsas to have around 10-15 calories per two tablespoons.  This is very very low, especially in comparison to other sauces like ketchup, steak sauce, and especially mayonnaise (over 100 calories for two tablespoons!!!).

When it comes to salsa, the more natural it is, the better.  What do I mean?  Well a lot of the big name companies start to make their product a little overly processed, and you start to get ingredients that you wouldn't really want or need in salsa.  You also get a lot more sodium per serving, as well as a lot more sugar (they sweeten it up unnecessarily in order to sell more jars, obviously.)  To give you a comparison, let's take the sodium count in the salsa mentioned above (which is an average of all store brand nutritional facts), and a natural salsa I have in my fridge right now.

Theirs?  200mg of sodium per serving

Mine?  150mg of sodium per serving

50mg is a plenty big difference.  What salsa is it exactly that I have I'm currently munching on?  It's called "Wholly Salsa," and it's an all natural variant that tastes absolutely delicious.

There's even lower sodium counts out there too.  Here's another natural salsa's nutritional information:

80mg of sodium!?  That's pretty darn low, especially for salsa.  I'm going to have to check this stuff out (though it does look like they added a little sugar).

So why is salsa so healthy and low calorie?  Well the credit goes mainly to its main ingredient: VEGETABLES.  That's right, the low calorie, complex carb, nutrient packed meal item we often like to "accidentally overlook."  You get a ton of vitamins and minerals from salsa that you wouldn't get from other sauces.  In my honest opinion, salsa is quite the find for any dieter, because it can quickly make bland, tasteless foods quite delectable and desirable.  Want some examples of how I personally use salsa?  SURE!

On Sandwiches- That's right, nothing spices up tuna or turkey like a little bit of salsa.  It gives the sandwich an amazing natural kick and barely changes the nutritional info at all.  It has completely replaced mayonnaise in my diet, and definitely does the job well.

On Salads- Want a replacement for that fatty, calorie loaded ranch?  Try salsa!  Believe me you won't miss the saturated fat, or the taste, because you'll be too busy enjoying all the powerful flavors of your salad coated in a beautiful medley of spice and savory goodness.  Did that sell you?  I hope so.  Try it today, it's an amazing low calorie salad topper.


As a Veggie Dip- I love to dip raw vegetables in salsa.  They go together perfectly, and compliment each other in a way that's quite delicious.  I guarantee you won't look at plain old cucumber slices the same ever again after you've had them with a spicy bean salsa.  My personal favorite though is a bowl of cooked baby carrots with a little dish of dipping salsa.  I've been known to have that snack at least three times a day.  TRY IT!

In Omelettes- Now this one is truly awesome.  Throw some salsa into your next omelette, along with some mushrooms, onions, and whatever else you may desire, and be prepared for one amazingly delicious breakfast.  Eggs go great with salsa in general, so don't worry about ruining either flavor.  Plus, when salsa gets warm, it's extra delicious, as more of the aromas and flavors are released.

Plain- Yes you read right, I've been known to eat this stuff plain!  just a few spoonfuls at a time of course (though usually the entire package has less than 200 calories), to avoid too much of a sodium intake.  But don't be afraid to have a spoonful when you feel like it.  It will barely make a dent in your daily calories and is a great way to get a few more vegetables in your diet.  Plus it can really curb the appetite with all those nice flavors!

So get to your grocery store and pick up a jar of salsa today!  It's versatile, delicious, and above everything else, EXTREMELY HEALTHY!  Low calorie, high nutrient, what more could you ask for?  Pick what ever kind you like best, and start trying it out.  Believe me, your taste buds and your figure will both thank you.

Some like it hot, some like it chunky, some like it sweet. It's up to you.  GOOD LUCK!

A Few Alternative Burger Recipes

Because I just posted a ginormous article about delicious, healthier alternative burgers, I've decided to post a few recipes to accompany it.  These are not my recipes, but boy I wish they were because they all are absolutely delicious.  Try a few out, and change up your diet from boring old beef every now and then!

Links are provided to all original Recipe sources.

#1: Southwest Pinto Bean Burgers with Chipotle Mayonnaise

Ingredients

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• Burgers:
• 1/2 cup diced onion 
• 1/2 cup dry breadcrumbs
• 1/4 cup chopped cilantro 
• 2 tablespoons minced seeded jalapeño pepper
• 2 tablespoons reduced-fat sour cream 
• 1 teaspoon hot pepper sauce 
• 1/2 teaspoon ground cumin
• 1/4 teaspoon freshly ground black pepper
• 1/8 teaspoon salt 
• 1 large egg 
• 1 (15-ounce) can pinto beans, drained 
• 1 (8 3/4-ounce) can no salt-added whole-kernel corn, drained
• Chipotle Mayonnaise:
• 1/4 cup low-fat mayonnaise 
• 1 teaspoon canned minced chipotle chile in adobo sauce
• Remaining ingredients:
• 1 tablespoon canola oil 
• 4 (1 1/2-ounce) whole wheat hamburger buns, toasted
• 4 romaine lettuce leaves 

Preparation

1. To prepare burgers, combine the first 10 ingredients in a large bowl. Add pinto beans and corn; partially mash with a fork. Divide bean mixture into 4 equal portions, shaping each portion into a 3 1/2-inch patty, and refrigerate for 10 minutes.
2. To prepare chipotle mayonnaise, combine mayonnaise and 1 teaspoon chipotle in a small bowl; set aside.
3. Heat canola oil in a large nonstick skillet over medium-high heat. Add patties to pan, and cook 4 minutes on each side or until thoroughly heated. Place patties on bottom halves of buns; top each patty with 1 tablespoon mayonnaise, 1 lettuce leaf, and top half of bun.

Lia Huber, Cooking Light
JANUARY 2005

http://www.myrecipes.com/recipe/southwest-pinto-bean-burgers-with-chipotle-mayonnaise-10000001011293/

#2: Open-Faced Turkey Patty Melt

Ingredients

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• 1 teaspoon olive oil 
• 1 cup vertically sliced Vidalia or other sweet onion 
• 1/4 cup part-skim ricotta cheese
• 1 1/2 teaspoons Worcestershire sauce 
• 1/2 teaspoon black pepper
• 1 pound ground turkey breast 
• 1 large egg white 
• Cooking spray 
• 4 (1-ounce) slices reduced-fat Swiss cheese 
• 4 slices light rye bread
• 1/4 cup country-style Dijon mustard

Preparation

1. Heat oil in a large nonstick skillet over medium heat. Add onion to pan. Cook 5 minutes or until lightly browned; stir occasionally. Transfer onion to a bowl.
2. Preheat broiler.
3. Combine cheese and next 4 ingredients (through egg white). Divide turkey mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty. Return pan to medium heat. Coat pan with cooking spray. Add patties to pan; cook 4 minutes or until brown. Turn patties over; cook 1 minute. Top each patty with 1 cheese slice; cook 3 minutes or until cheese melts and patties are done.
4. Place bread slices in a single layer on a baking sheet; broil 2 minutes or until toasted. Spread 1 tablespoon mustard on each bread slice; top each serving with 1 patty. Divide onion mixture evenly among sandwiches.

Kate Washington, Cooking Light
MAY 2007

http://www.myrecipes.com/recipe/open-faced-turkey-patty-melt-10000001611675/

#3: Portobello Mushroom Burgers

Ingredients

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• 4 portobello mushroom caps, stems trimmed 
• Salt and pepper
• 4 slices Cheddar 
• 4 green-leaf lettuce leaves
• 4 slices tomato 
• 4 whole-wheat hamburger buns

Preparation

1. 1. Preheat broiler to high and set oven rack to second-highest position. Line a baking sheet with heavy-duty foil.
2. 2. Mist mushroom caps with cooking spray and sprinkle with salt and pepper. Place on baking sheet and broil until softened and browned, turning once, about 10 minutes total. Place a slice of cheese on rounded side of each cap and broil until cheese is bubbling.
3. 3. Place a lettuce leaf and a tomato slice on bottom half of each bun. Top with a mushroom cap and other half of bun. Serve immediately.

All You
MARCH 2010

http://www.myrecipes.com/recipe/portobello-mushroom-burgers-10000001956756/

Try these out and let me know which one you like best.  ENJOY!!!!