Tag Archives: peanut butter

Snacks for weight loss

The Victor crew found some suggestions for healthy snack for weight loss on health.com. Here are some of their suggestions:

Greek yogurt with raspberries and honey – it’s good to have snack with some protein so you will feel full longer
Grapes and walnuts – this will add fiber as well as protein
KIND Healthy Grains Bar – sometimes these are in the health section or even at the checkout stand of your grocer.
Edamame – or soybeans, this will provide fiber and protein as well.
Wheat Thins and cottage cheese – you can use the cheese like a dip – this will give you protein and fiber.
Mediterranean hummus tray – this might include cucumbers, olives, hummus (1/4 cup), tomatoes
Oatmeal and blueberries – Think outside the cereal box and eat this anytime you need a pick-me-up.
Banana with peanut butter – One tablespoon of peanut butter spread onto a small banana.
Popcorn – go easy on the additives. Use a hot-air popper.
Apple slices with cheese – a small apple with a half-inch slice of cheese fits the bill here
Cheerios and soynuts – mix half-cup of Cheerios with 1/4 cup roasted salted soynuts
Turkey rolls – roll up five slices turkey breast with two roasted red peppers and you have a bread-less sandwich
Pear slices with almond butter – Dip your pear in a tablespoon of almond butter, add some cinnamon.

Steve Victor

Winter Vegetables

It doesn’t matter if you live in a state that has warm or cold winters you can still find local winter foods. I askede Jody Victor® to tell us more about it.

Jody Victor®: In areas with cold winters you can find foods that are known as brassica crops along with the squashes and leafy greens that are available. Brassica crops include cabbage, cauliflower, broccoli, and Brussels sprouts. Leafy winter greens include kale, collards, and argula. Hearty herbs such as thyme, cilantro, rosemary, sage and parsley are available in the winter as well.



1 1/2 pounds Brussels sprouts (trim ends and remove yellow leaves)
3 tablespoons olive oil
1 teaspoon kosher salt
1/2 teaspoon fresh ground black pepper

Preheat oven to 400 degrees. Place sprouts, olive oil, salt and pepper in a large re-sealable plastic bag. Shake to coat. Pour onto a baking sheet and place on center rack of oven. Roast in preheated oven for 30 to 45 minutes. Shake pan every 5 to 7 minutes. Reduce heat if necessary to prevent burning. Brussels sprouts should be dark brown, almost black, when done. Serve immediately.


6 cipolline onions (wild onion from Italy, now grown in US) or one bunch of green onions, cut in 2-inch pieces or large scallions, quartered
4 baby turnips or 2 large turnips, cut in eighths
1 small celery root, peeled and cut into wedges
1/2 pound baby carrots
3 new potatoes, halved
2 parsnips, peeled and quartered
8 Brussels sprouts
2 tablespoons olive oil
2 sprigs each of thyme, rosemary, and parsley
1/2 cup white wine
2 cups vegetable stock
1 28-ounce can of whole tomatoes
1 bay leaf
2 cups coarsely chopped Swiss chard
Salt and pepper to taste
Prepared Polenta

Preheat oven to 475 degrees. Place vegetables and olive oil in re-sealable plastic bag. Shake to coat. Pour into heavy roasting pan and place on middle rack of oven. Roast 20 to 30 minutes. Turn vegetables every 10 minutes. Vegetables should be nicely browned. While roasting, tie herbs together with kitchen string. Transfer roasting pan to top of stove. Add wine, stock, tomatoes and herbs. Cook over high heat for 15 minutes. Remove herb bundle. Stir in Swiss chard and cook two more minutes. Season with salt and pepper. Spoon over polenta to serve.


1 8-ounce package farfalle (bow tie) pasta
2 tablespoons olive oil
1 medium red bell pepper, chopped
1 medium yellow bell pepper, chopped
1 cup roughly chopped kale
4 cloves garlic, chopped
1 teaspoon dried basil
1/2 teaspoon cayenne pepper
Salt and pepper to taste
8 ounces feta cheese, crumbled

Cook pasta according to directions. Drain and place in large bowl. Cover. Heat oil in skillet over medium heat. Stir in peppers, kale, and garlic. Season with basil, cayenne, salt and pepper. Cook until vegetables are tender. Toss cooked pasta with skillet mixture in the large bowl. Sprinkle with feta cheese and serve.


2 tablespoons olive oil
1/4 pound chorizo sausage, chopped
1/3 pound cooked ham, chopped
1 medium onion, chopped
2 cloves garlic, minced
2 (1 pound) sweet potatoes, peeled and diced
1 large red bell pepper, diced
2 14.5-ounce cans diced tomatoes
1 small hot green chile pepper, diced
1 1/2 cups water
2 16-ounce cans black beans, rinsed and drained
1 mango, peeled, seeded and diced
1/4 cup fresh cilantro, chopped
1/4 teaspoon salt

Heat oil in large pot over medium heat. Cook chorizo and ham for 2 to 3 minutes. Place onion in pot and cook until tender. Stir in garlic and cook until tender. Mix in sweet potatoes, bell pepper, tomatoes with juice, chile pepper, and water. Bring to boil. Reduce heat to low, cover, and simmer for 15 minutes, until sweet potatoes are tender. Stir black beans into pot and cook uncovered until heated through. Mix in mango and cilantro. Season with salt and serve.

All the Best!

Steve Victor

FATS: The Good, The Bad, and The Confusing

For many years the conventional wisdom on dietary fats was that they were all unhealthy. They were considered responsible for all kinds of diseases from cardiovascular disease to diabetes. Now after years of research that conventional wisdom has been modified. I asked Jody Victor® to tell us more.

Jody Victor®: Research has shown that not all fats are created equal. There are good fats, bad fats, not-so-bad fats and very bad fats. Here’s what I found out.


The undisputed fact is that we all need fats. Fats help nutrient absorption, nerve transmission, and cell membrane integrity. Your body needs fat in order to properly absorb and use vitamins A, D, E, K, and beta-carotene. Fat maintains and connects your nervous system, your brain’s communication center, with the rest of your body. Your brain itself is 60 percent fat. Every cell in your body needs fat: nerve cells, eye cells, brain cells, and even heart cells. Fat boosts your immune system and acts as a shield to ward off harmful germs and microbes.


Your body can manufacture most of the fats it needs, including cholesterol, saturated fatty acids, and unsaturated fatty acids. But there are two fatty acids that can not be manufactured in your body and must be o

Steve Victor: Low-Cal Christmas Cookies

‘Tis the season to be baking and enjoying homemade Christmas cookies. It’s also the season of lowered activity. The two together can add a few pounds to your physique. I asked Jody Victor®  to give us some advice.

Jody Victor®: Here are some low calorie cookie recipes that will help reduce the guilt factor for your Christmas cookie enjoyment:

CHOCOLATE CHIP COOKIES (48 calories/Traditional 78 calories)

1 cup sifted flour

1/2 teaspoon baking soda

1/2 cup butter

4 teaspoon sugar substitute

1 egg, beaten

1/2 teaspoon vanilla

1/2 teaspoon salt

1/2 cup semi-sweet chocolate chips (3 oz)

Sift together the dry ingredients. Cream butter and add sugar substitute, vanilla and eggs in a separate bowl. Blend well. Add flour (dry) mixture a little at a time to butter mixture and beat well. Stir in chocolate chips. Drop by level teaspoons on lightly greased cookie sheet. Bake at 375 degrees for ten minutes. Makes 2 dozen cookies.

OATMEAL COOKIES (44 calories/Traditional 67 calories)

1 cup raisins

1/2 cup hot water

4 cups whole wheat flour

4 cups Quaker quick oats (dry)

2 teaspoons baking powder

2 teaspoons salt

2 tablespoons cinnamon

1 cup brown sugar, packed

1/2 cup canola oil

1/2 cup molasses

4 large eggs

1 tablespoon vanilla

2 cups water (approximate)

Soak raisins in hot water. Mix dry ingredients together. Mix wet ingredients together in a separate bowl. Add dry ingredients a little at a time to wet ingredients and mix well. Fold in raisins. Additional water may be needed if batter is too stiff or dry. Drop by level tablespoons onto cookie sheet. Dip a teaspoon in water and flatten cookies out. Bake at 350 degrees for 13 to 15 minutes. Makes 8 dozen cookies.

PEANUT BUTTER COOKIES (45 calories/Traditional 95 calories)

1/2 cup unsweetened applesauce

1/2 cup Splenda

1/2 cup brown sugar, packed

1 egg

1/2 cup peanut butter

1/2 teaspoon salt

1/2 teaspoon baking soda

1/2 teaspoon vanilla

1 cup flour

Thoroughly mix all ingredients together. Roll into small balls or drop by teaspoons onto a greased cookie sheet. Press each cookie flat with a floured fork. Bake at 325 degrees for 8 to 10 minutes. Makes 3 dozen cookies.

MACAROONS (25 calories/Traditional 97 calories)

1 16-ounce package of one step angel food cake mix

1/2 cup low calorie strawberry or orange soda pop

1 1/2 teaspoon almond extract

1 7-ounce package cookie coconut (about 2 cups)

In large mixing bowl, blend cake mix, soda pop and almond extract on low speed, scraping bowl constantly for 1/2 minute. Beat on medium speed, scraping bowl constantly for 1 minute. Fold in coconut. Drop by teaspoons about 2 inches apart on a vegetable-sprayed cookie sheet. Bake at 350 degrees for 8 to 10 minutes. Makes 8 dozen cookies.

For Fruit Macaroons, substitute water for soda pop, vanilla for almond extract and add 1 cup dried and chopped apricots, figs, cranberries or prunes.

All the Best!

Steve Victor