Eat by Stars: Quinoa, Veggie Sticks, & more

Did out weekly shopping at different grocery store this week.  consider this a Trader Joe’s special edition.


Per 1 mango: calories 136, fat 0.5g, carbs 35.2g, protein 1.1g

Mangos are a delightful summer snack.  Cut them into cubes and keep in an airtight container in the fridge.  Or mix with red onion, cilantro, and lime juice for a salsa that can top fish.  Again, the high sugar content of fruit means it is possible to get too much.  But this is decidedly food that can and should be eaten regularly.  Because of a mango’s thick skin, organic status is not a must.  But wash the outer skin first!


Organic Quinoa

Per 1/4 cup: calories 170, fat 3g, carbs 30g, protein 5g

Ever tried quinoa? Ever HEARD of quinoa? Say it with me, keen-wa.  Quinoa is a fantastic alternative to rice.  High in protein and unprocessed grain, it makes for a healthy side.  Make it by boiling low sodium chicken stock and soaking it like rice. (check package for specific soaking time).  Add seasonings to taste.  You can also toss it with veggies and lean protein for a healthy stir fry style meal.  There are tons of great recipes online.  If you eat rice several times a week, try quinoa as a healthy alternative.

Raw Almonds

Per 1/4 cup: calories 160, fat 14g, carbs 2g, protein 6g

You’ll go NUTS for raw almonds! (good lord, I’m terrifically not funny) Raw almonds are fantastic snack to keep around the house.  High in protein, a handful can stave off hunger until mealtime.  They’re high in fat, but it’s heart healthy kind.  Be wary, though, of eating too many.  They do pack a caloric punch and sucking up several servings a day could set you back.  Of all the almond varieties available, straight up raw almonds are the best. 

Organic Corn Flakes

Per cup: calories 110, fat 0g, carbs 26g, protein 2g

This is a tricky one.  Low in calories and fat, this breakfast staple seems like a solid choice.  And truth be told, it isn’t the worst thing you could have or the first meal of the day.  But the long ingredient list tells me this is a highly processed food.  If you dig on cornflakes for breakfast, and you won’t eat early without them, go ahead.  Just be sure to add a banana or some kind of protein to balance the high carbs.  And the organic claim is a wonderful illustration of a “health halo”.  Just cause it’s organic, doesn’t mean it’s healthy.

Veggie Sticks

Per 50 sticks: calories 140, fat 7g, carbs 18g, protein 1g

What in good gravy are these?  They’re not veggies, that’s for sure.  They’re actually refined potato sticks colored like different vegetables and somehow given a flavor.  Consider these the same as cheetos.  Only not as good.  If you like them, eat sparingly.  Personally, I’d rather have the orange fingers for my cheat snack.  And if you’re gonna eat something called veggie sticks, be sure they’re actually veggies.


Eat by Stars guidelines5 star foods, 4 star foods, 3 star foods, 2 star foods,         1 star foods




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