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Archive for the month “September, 2013”

Vegetarian Chili

This recipe was contributed by Anjali Shah, author of The Picky Eater, a healthy food and lifestyle blog.

best chili


  • 1 can Kidney beans, drained and rinsed
  • 1 can Black beans, drained and rinsed
  • 1 can Pinto beans, drained and rinsed
  • 1 cup frozen corn
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 1 red onion, diced
  • 1 28 oz can crushed tomatoes
  • 1 cup vegetable broth
  • 5 garlic cloves, minced
  • 1 heaping tbsp chili powder
  • 1 tsp cumin
  • 1 tsp coriander
  • 1 tsp Ghirardelli cocoa powder (unsweetened)
  • 1/2 tsp garlic powder
  • 1/4 tsp (or a bit less) cayenne pepper
  • A couple splashes of soy sauce
  • 1/2 tsp salt
  • Black pepper and paprika to taste

best chili 2


  1. Chop the garlic, onion, and bell peppers. Saute lightly over medium high heat in 1-2 tsp olive oil. Meanwhile, wash the beans until all of the canning liquid is gone.
  2. Once the veggies have sauteed for about 5 minutes, add everything else into the pot (tomatoes, beans, spices, etc.). Bring to a boil. Reduce heat and simmer for 30 min or longer as needed.
  3. Once the chili is done cooking, you can top it with anything you like: 1 Tbsp cheese, fat free sour cream or 0% greek yogurt, or tortilla chips. I served mine with a piece of cornbread (of course)!


Adapted from

best chili 3

About the Author:  Anjali Shah is a food writer, health coach, and owner of The Picky Eater, a healthy food and lifestyle blog. Anjali grew up a “whole wheat” girl, but married a “white bread” kind of guy. Hoping to prove that nutritious food could in fact be delicious and desirable, she taught herself how to cook and successfully transformed her husband’s eating habits from a diet of frozen pizzas and Taco Bell to her healthy, yet flavorful recipes made with simple, wholesome ingredients. Through her blog, The Picky Eater  Anjali shares her passion for tasty, healthy cooking. 


Apple Fries

apples fries 2

Fall is definitely in the air here in New Jersey.  When I think of fall, I think of apple picking and the delicious crisp crunch you get with fresh picked apples of many varieties.   Apple cider,  apple pie,  apple doughnuts are just a few of my apple favorites.  I now can add “Apple Fries” a yummy, delicious yet healthy treat to my list.

Marlene Baird of Nosh My Way was kind enough to share this recipe with EatSmart.  There is no frying involved;  the apples are roasted to give this recipe a healthy spin.  Try serving them as a side dish or a dessert,  another tasty way to enjoy the benefits of the fall fries 1

Get the full Recipe at Nosh My Way and series of more delicious recipes!

Author Bio: I am a native San Franciscian, with a Mediterranean heritage (the island of Malta).  I have a passion for making healthy versions of a variety of recipes from all over the world.  I am a Weight Watchers wanna be back at goal weight with a Lifetime membership. You can find more of my recipes on my blog, Nosh My Way or follow me on Twitter, @Marbaird.

FDA Rules on What Makes A Food Gluten-Free

gluten freeThe marketing of foods without gluten has exploded. Those with celiac disease, of course, are grateful. Until only a few years ago, it was difficult to find grocery options for the estimated 3 million Americans that suffer from celiac disease, along with another 18 million experiencing some degree of gluten sensitivity. What does it mean to have gluten sensitivity?

Doctors recently developed a definition for gluten sensitivity but it’s an ambiguous one. It’s a label for people who suffer bloating and other celiac symptoms and seem to be helped by avoiding gluten. Celiac disease is an autoimmune disorder that causes the body’s natural defense system to react to gluten by attacking the inner lining of the small intestine. Gluten is defined as the protein that occurs naturally in many grains.

Food labels can often be ambiguous –sometimes misleading for those trying to minimize their symptoms by avoiding foods that cause sensitivity. To eliminate the confusion, the FDA issued an official rule on August 5th, defining specifically what it means for a food product to be gluten-free. “This standard ‘gluten-free’ definition will eliminate uncertainty about how food producers label their products and will assure people with celiac disease that foods labeled ‘gluten-free’ meet a clear standard, established and enforced by FDA” stated Michael Taylor, Deputy FDA Commissioner for Foods and Veterinary Medicine. According to the new standard, any product labeled ‘gluten-free’, ‘without gluten’, ‘free of gluten’ or ‘no gluten’ must contain no more than 20 parts per million of wheat, rye, barley or any other ingredient derived from these grains that has not been processed to remove gluten.hold the gluten

All GOOD NEWS for the 21 million affected Americans who will now know what the “gluten-free” claim really means and that manufacturers will be held responsible for meeting this standard. Companies will have one year to bring their labels into compliance.

Check out the Gluten-Free recipes posted on our EatSmart Blog.

About the Author: Maria Geronimo is the Public Relations Director at EatSmart Products.

Cheap and Healthy Meals for the Family on a Budget

Eating healthier doesn’t mean you have to spend a great deal of money on food, especially if you practice proper portion sizes. While the children may have objections to the meal, they will get everything they need from the experience. The suggestions below can be adapted any way you wish, but these family favorites are good meals as written. These are just a few ideas to help you get started to eating healthier.

1. Beef and Cabbage – Beef and cabbage isn’t anything new in the grand scheme of things. It is a relatively easy and cheap meal to make and can provide a great deal of nutritional value. Normally, we season our meat with season salt to add more flavor. However, the onions and cabbage make up the rest of the experience. The below components are based on a “per person” recipe.beef and cabbage

  • Three ounces of lean beef
  • One cup of chopped onions
  • Two cups of chopped cabbage

The onions and cabbage can be added to the beef after it has been drained, but we usually saute the onions with the beef. It seems to add more flavor to the dish.

2. Chicken and Potatoes – I know, mashed potatoes are viewed as a “no-no” to many health food afficianados out there. However, anything can be enjoyed as long as it’s eaten in moderation. Saute the onions and peppers for a greater effect. Much like the meal above, we mix the chicken with other vegetables and a small amount of the “Panda Express” mandarin or orange chicken sauce that you can pick up at nearly any grocery store. If used correctly, the sauce can last quite a long time. Again, below is based on per person and should be adjusted for the number of people you are feeding.

  • Three ounces of chopped chicken
  • One cup of onions
  • One cup of bell peppers (or green peppers)
  • Two tablespoons of mandarin or orange sauce

In most cases, we use a big mixing bowl to combine the above ingredients. This ensures that the sauce is tasted throughout the entire meal. Since I have a fascination with instant potatoes, we serve this with a single cup scoop. Garlic potatoes taste great with this meal.

3. Salads – We love our salads. One of the most wonderful aspects of salads is that you can add so much to them without it being ruined or gross. Some of the goodies that I add to my salads include:

  • Raw spinach – usually makes up half of the salad
  • Mushrooms
  • Shredded Cheese
  • Raw pea pods
  • Grilled chicken
  • Carrots
  • Onions – if I include chicken
  • Crab – real meat is best, but imitation will do.
  • Raw broccoli
  • Tomatoes
  • And anything else that isn’t sweet that is good cold

healthy salad

Mixing any three of the above in a single salad can provide a great deal of nutritional value to your daily routine, especially if you use a great deal of spinach.

Eating healthier doesn’t have to taste bland. Seasonings can spice up virtually any meal and many of the herbs are wondrous for you as well. Any one of the above meals should cost you less than $2 per person depending on where you shop. Growing your own veggies could save you even more. This is far healthier and cheaper than driving through the fast food window.

About the Author: 

Ken Myers is an expert advisor on in-home care & related family safety issues to many websites and groups. He is a regular contributor to You can reach Ken at

Charity of the Month September 2013 – Worcester County Food Bank

EatSmart fans will continue to select each Charity of the Month in 2013. Fans will submit short stories about the charity’s mission and why it’s meaningful to them. We began our Charity of the Month donations in 2011.

September’s Charity of the Month has been chosen by Mishelle Fuller from Polish Maniacs.

I was recently asked by the wonderful people over at EatSmart to help choose their September Charity of the Month! Before getting into the Charity I’ve chosen, and why, I’d love to thank EatSmart for this wonderful opportunity. I’m very honored and blessed to be able to help make a difference for some unfortunate people. We’ve all been through hard times, and some of us could be going through one as we speak. I would just like to say, if you’re in need of any kind of assistance, please don’t stay suffering, ask for help, that is why it exists. Now onto my choice of Charity.

 charity of the month september

I knew that when I received the email asking if I wanted to do this wonderful thing, I wanted to choose a place that helps my town and surrounding towns. I also wanted to, knowing that the Holidays are coming up, give to a Charity that helps families enjoy their Holidays and give them something to look forward to. The Charity I chose benefits the Worcester County area in Massachusetts and is the Worcester County Food Bank. The WCFB is made up of local non-profit human and social service providers, donors from the food industry, corporate, government, civic and private sectors, and individual volunteers! Since its opening in 1982, the WCFB has collected and distributed more than 50,000,000 pounds of food and grocery product through a network of local shelters, food pantries, senior centers, rehabilitation programs, soup kitchens, after-school programs, and neighborhood centers. They are a member of Feeding America as well. The WCFB helps feed hungry people in more than 60 cities and towns in central Massachusetts. Also, they have a program called the “Second Serving Food Rescue Program” that rescues prepared and perishable foods from local restaurants, supermarkets, and farms and delivers directly by refrigerated truck to local shelters and meal programs.

This Charity is very special to me, not only because it helps those around me, but because I know others who have personally benefited from this program. I truly believe no one should have to go to sleep on an empty stomach, and it really sickens and saddens me to hear of Children often having to deal with this. This program helps bring meals and food to those who can’t afford it on their own, even after working to try and keep their family surviving. This economy is terrible, and I love that this program gives hope to those people in need. People who are struggling to keep their families fed can apply for Immediate Assistance, or Long-Term Assistance. Immediate Assistance is right through the WCFB themselves, and the Long-Term gives you alternative programs (Nutrition for Elderly, School Breakfast & Lunch Reduction Programs, SNAP Benefits which are Food Stamps, etc.). Another reason why this is special to me is because I’ve been in the same situation. When I was in school, we couldn’t afford the $2.00 lunch and breakfast every single day, so we were able to get it reduced through the program. I was able to be fed and full at school for $0.40, and it really meant a lot to us. It was great knowing that we weren’t going throughout the day, starving, and that we could continue with our studies full of brain fuel. Not having food in your body is not something to play around with, as mal-nutrition can be detrimental and fatal.

You can visit Worcester County Food Bank’s website at
Mishelle Fuller, Polish Maniacs :

We will be donating 50 cents for every new Facebook follower during the month of July. (So spread the word!)

Click here and EatSmart will donate:

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If interested in submitting a charity for consideration, please email The donation amount will be capped at 500 new followers/likes.

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