Mo:Mo & Calorie Dilemma?

Mo:Mos are dumpling look alike but much more flavorful and entices everyones taste bud. It is a very famous delicacy among Nepalese, all it requires is a perfect combination of ground meat with few other ingredients inside a wonton wrapper.  Ground chicken, goat, water buffalo, and pork or combination of two different meat are popular choices although vegetable, lamb and fish (not recommended) versions are also found. 

            

I got inspired by the article http://desigrub.com/2011/02/calories-momo/ and wanted to analyze the nutritional content of my version of mo:mo. 

Ingredients:

 20 oz (1.25 lb) lean ground turkey (93/7)

 1 Packet Nasoya wonton wraps 

 1 large onion, very finely chopped 

 3-4 green onions, chopped

 1 tbsp butter (melted)

 4-5 tbsp mo:mo masala

 Salt, to taste 

 1/4 c hot water

Each mo:mo contains approximately  1 tablespoon (1/2 oz) of ground meat

Total yield ~ 75 mo:mo             

   Per serving: 10

 Calories: 300

              Calories from fat: 50 

                Protein: 21 grams

Each mo:mo is about 30 calories which really surprised me but the type of meat (lean: 93/7), and less butter probably made this difference compared to the recipe in the article mentioned above. 

Ground meat and other ingredients such as oil, butter used in the recipe determines how caloric mo:mo will result into. Ground turkey and pork is available anywhere from 80/20 to 97/3 and this information is always located at the front of the package. It basically means the percentage of lean to fat ratio and 90/10 and above is great choice because it cuts down on calories and fat significantly. 

It never crossed my mind that complimentary tomato sauce would also add some more calories, depending what ingredients are used. Toasted sesame seeds are popular add-in to the tomato sauce and who would have thought these little guys are so high in calorie (1 cup~825 calories, 644 calories from fat). So, if you are not great fan of sesame seeds, you can shave off some calories from there.

Beverages do add up calories unconsciously and rather quickly when you enjoy good food. In general,
Regular can soda (8 oz)~ 100 calorie
Regular Beer (12 oz)~ 150
Wine, 1 glass (3.5 fl oz)~ 85-110 calories
Mixed drinks, varies by size and the alcohol and mixers used
                    
Mo:mo lovers out there, do not worry too much about mo:mo and its calories because you can definitely enjoy 15-20 of these little guys by choosing leaner meat, using less butter/oil and consciously sipping your favorite beverage.

Break-the-Fast

Even though we all know breakfast should be the first meal of day, sadly most of us struggle to make it part of our daily life. Few months ago, breakfast was definitely not part of my meal but now I religiously eat breakfast because it really helps jumpstart my day.

It is almost impossible to eat a full-fledged breakfast each morning but if you planning AHEAD, soon before you realize it, you might become part of the breakfast club. Studies have shown many benefits of breakfast such as improved focus at school and work, prevented overeating, and provided steady energy for the day. 

Here are some quick, simple ideas to help you make breakfast part of your daily life:

• Take easy to bite fruits such as banana or apple to work or eat them on your way to work
• Stack office desk or purse with granola bars, such as Lara, Cliff, Kashi, FiberOne.  (Look for higher fiber and low sugar content)

• A cup of low-fat yogurt, or greek yogurt topped with granola, berries

• Try Thomas Light Whole Grain English Muffins (only 100 calories and 8 grams of fiber) w/ peanut butter, jelly or hummus or Thomas' 100% Whole Wheat Bagel Thins Bagels (100 calories) w/ low-fat cream cheese

• Toast Frozen waffles, top it with berries and light syrup. Eggo carries whole wheat/low fat options

• Smoothies: Blend your fav. fruits with some low fat yogurt and skim milk

http://allrecipes.com/Recipes/Drinks/Smoothies/Top.aspx

• Instant Oatmeal, add a banana or yogurt for extra fullness

• If visiting a drive-thru, try these:

• Mc Donalds: Fruits and Maple Oatmeal (skip the brown sugar),  Scrambled eggs, Egg McMuffin, English McMuffin
• Subway: Egg Muffin Melts (try with Egg Whites & stay away from Mega, w/ Sausage)or , 6" Omlete Sandwich or Flatbread (try Egg whites & Cheese)
• Jack-in-the-Box: STAY AWAY! Breakfast Jack, Bacon Breakfast Jack
• Starbucks:Spinach, Roasted Tomato, Feta, and Egg Wrap, Yogurt Parfait, 
• Dunkin' Donuts-Egg and Cheese English Muffin Sandwich

• Leftovers- If you do not care for breakfast like food, there is no RULE, grab something with  carbohydrate and protein for a POWERFUL START!!! 

At the grocery store..

Last weekend I browsed the produce and frozen vegetables section and came across new stuff I never paid attention to and it was quite an adventure...I was able to go outside the box from my daily dose of spinach, broccoli, and potatoes..

1. Brussels sprout-mini cabbage looking vegetable found fresh, frozen or in steamer bags. It tasted very similar to broccoli..so if you like broccoli, you will definitely love this cruciferous vegetable. I would have preferred more spices but it is just my taste buds. About 1/2 cup  provides only 30 calories, 2 grams of fiber and packed with other nutrients. 

 Easy Recipe: http://www.foodnetwork.com/recipes/ina-garten/roasted-brussels-sprouts-recipe2/index.html

2. Sweet Potatoes-This is my absolute favorite..Although it resembles potatoes, you can do so much more with it..Instead of regular fries, cut these lovely potatoes, drizzle some olive oil and sprinkle some salt and pepper for 30-35 minutes @ 350 F, you will get hooked with it..Or Try baked sweet potatoes with brown sugar,,Or..roast sweet potatoes (with skin on) with some ginger and honey..

Although regular white potatoes and sweet potatoes are comparable in calories, sweet potatoes are rated as ALL STAR vegetables because they are higher in nutrients such as Vitamin A, C, Calcium and fiber.

3. Jicama: Commonly pronounced Hikkama, looks like a stranger in the produce section, native to Mexico and cousin to our sweet potato because it is also a underground tuber..

Although there was not much of a taste, the closet I can think is water chest nut. Because of its crunchy texture, it goes very well with salads, salsa and vegetable platter. Although I came across recipes with stir fry and soup- sounds interesting!! It is a great alternative to celery and carrot sticks..Sprinkle some lime juice and cayenne pepper for spicy wake up snack.

1 cup slices provide only 46 calories and 6 grams of fiber

4. Edamame- or soybeans, I remember eating them fresh, parboiled with a pinch of salt back home..but never really paid attention here at the grocery store..I was thrilled when I saw them frozen and in steam bags...

If you are in search of a great snack-this might be your answer. These beans are also great with soups, salads and stir fries..Edamame is a source of complete protein (like meat products) and 1/2 cup provides about 100 calories and 9 grams of protein, 8 grams of fiber..

March is National Nutrition Month and this year's theme is Eat Right with Color-Try to create a colorful plate during each meal to create a palette of nutrients...

Scoop on antioxidant

Many of you have heard about antioxidants because it has gained popularity in recent years, antioxidants are marketed in many products anywhere from a shampoo to juice boxes. But what is it really? and do we need antioxidants?

        In simple terms, antioxidants are dietary substances that prevent damage to our cells and repair damage that has been done through a process called oxidation. Oxidation produces free radicals and that causes damages to our cells in day to day basis for example from environment pollutants, smoking, exercise or simply when we our body breaks down food for energy. Therefore, antioxidants come into play because it works by slowing or preventing the cell damage. Some examples of antioxidants are: Vitamin C , beta carotene, Vitamin E, Selenium. In our body, the antioxidant process is similar to stopping an apple from browning. Once you cut an apple, it begins to brown but if you dip it in orange juice (Vitamin C), it remains white.

        Many studies have shown that antioxidants have a major implication on disease prevention. Studies have shown some benefits in cancer prevention, protecting immune system, and cardiovascular disease and so on.  One of the dilemma is deciding what is the best way to get these antioxidants. Hundreds of new dietary supplements hit the market with attractive health claims, but how potent and accurate are they? As dietary supplements are not regulated by FDA, we all need to be extra careful before popping those pills. Balanced Diet is the best way to boost your antioxidants because it contains wide array of rich nutrients high in antioxidants. Fruits, vegetables, whole grains, beans are not only rich sources of antioxidants but good source of fiber. Again remember, there is no single food that contains all the necessary nutrients that is why we need variety and balanced diet. Here are some tips on how to make antioxidants part of your  life..

• Grains: Make 1/2 of your daily intake of grains such as pasta, tortilla, bread from whole grains. 
• Fruits: Fruits such as banana or apple are relative cheap, has longer shelf life and are perfect when your are in hurry. Berries are among the top sources of antioxidants;  berries go very well when added to ice cream, yogurt or waffle.

For easy recipe: http://allrecipes.com//Recipe/yogurt-parfait/Detail.aspx

• Beans: Beans are so versatile, it is one of the cheapest source of protein, rich in many nutrients and high in fiber. Beans are great in salads and stews.
• Vegetables: I can't stress how important vegetables are for you. If you do not like vegetables in general, be little experimental and try with dips, incorporate vegetables in pizza, meatloaf, or even smoothies.
• Beverages: Green tea, coffee, red wine and pomegranate juice are some of my fav drinks which are also high in antioxidants..
• Nuts and herbs: Both these foods are great suppliers of antioxidants. Try to more of herbs/spices in cooking instead of table salt.

For Spice 101: http://www.mccormick.com/Spices101/Enspicelopedia.aspx

• And of course dessert:  Nothing can beat a meal that ends with a piece of rich, dark chocolate. But remember, they are also higher in calories.

Try to make these food as a part of your daily life because besides antioxidants, they provide added benefits of high fiber, low cholesterol, and good source protein which will help with weight management, cardiovascular protection and keep you healthy in general..