Summer dish: Tri-Color Italian Pasta Salad

So school is coming to an end, and I am absolutely running out of lunch ideas!  I am so sick of sandwiches and salads, so I've been getting into making pasta salads for the week- easy and delicious! After a shopping spree at Trader Joe's, I came up with this recipe.  I used their organic vegetable radiatore pasta for some extra vitamins and fiber.  And the key is to make your own dressing over using bottled Italian dressing- avoid those preservatives and artificial flavors!  

Tri-Color Italian Pasta Salad

Ingredients:

1 package Trader Joe's Organic Vegetable Radiatore Pasta
1 3-oz. package sun-dried tomatoes (I used TJ's)
1 3.8-oz. can of Lindsay Naturals black sliced olives (any olives will do-just check the labels for preservatives)
1 medium green pepper, chopped (any color will do!)
About 1/2 container of TJ's fresh mozzarella balls (Ciliegine), halved

Dressing- to taste (I don't really measure well, experiment a little bit at a time and see what you like! )

A few tbsp extra virgin olive oil
1 tbsp white or red vinegar
Adobo seasoning
Dried oregano
Italian seasoning

Instructions:

Cook pasta according to package- leave a little undercooked to keep it from getting mushy.  Drain and cool.  In the meantime, chop the green pepper and halve the mozzarella balls.  When the pasta is cool, add oil, vinegar and seasonings.  Gently mix in the rest of the ingredients.  Refrigerate and enjoy for lunch or a side dish! 

Other possible add-ins:

Grilled chicken or shrimp
Zucchini or yellow squash (lasts better than cucumber in a pasta salad) 
Red onion
Grape tomatoes
Chick peas
Fresh spinach

Be creative!  Have any other add-in ideas?  Comment below:  

The Greek Yogurt Showdown!

It's pretty hard to avoid the Greek yogurt craze these days!  I love Greek yogurt, as many do, for the thick texture and extra protein.  Of course, NOTHING tops the amazing yogurt I had in Greece (which was full fat I'm sure!).  Here in the U.S., we like our yogurt low or non-fat.  But how many of us are checking BELOW the nutrition facts at ingredients?  That thick texture may not be yogurt, but added thickeners like gums and starches.  See which yogurts top the Healthy Food Detective's list!

I compared all 0% fat strawberry yogurts.  Here are my ingredients ratings from worst to best!

6.  Dannon Light and Fit Greek

This yogurt may only have 80 calories, but this is the absolute worst on the list because it has CORN STARCH, SUCRALOSE (artificial sweetener), ARTIFICIAL FLAVORS (who knows what those are?), and CARMINE for added color.  What is Carmine you ask?  Well it just so happens to be ground up RED BEETLES.  Yes, you are eating insects for breakfast.  Totally disgusting!  

5.  Yoplait Greek

This yogurt was very close to being last.  The only thing saving it was that there are "natural flavors' in this yogurt instead of artificial ones in Light and Fit.  However, this yogurt still contains:  CORN STARCH, SUCRALOSE, ACESULFAME POTASSIUM (another sweetener), and our old friend CARMINE again.  Eek!

4.  Dannon Oikos Greek Yogurt

Dannon claims "It's everything you want in a Greek yogurt." Does that include ground up red beetles and seaweed? 

MODIFIED CORN STARCH, CARMINE, CARRAGEENAN (red seaweed), POTASSIUM SORBATE

3.  FAGE Total Greek 0%

I really thought a real Greek brand would top the list!  The plain yogurt itself is totally fine.  However, the cute strawberry fruit cup on the side is what stores some thickeners. 

CORN STARCH,  XANTHAN GUM (natural thickener from corn/wheat, but processed product)

2.  Chobani 0%

This yogurt came to a close tie with Fage.  The only additive in here:  LOCUST BEAN GUM (Carob bean gum) 

1.  Stonyfield Organic Greek 0%

Of course, my favorite brand STONYFIELD takes the number one spot!  The ingredients speak for themselves:

CULTURED PASTEURIZED ORGANIC NONFAT MILK, ORGANIC STRAWBERRIES, ORGANIC SUGAR, PECTIN, ORGANIC NATURAL FLAVOR, ORGANIC ELDERBERRY JUICE CONCENTRATE (FOR COLOR).

And remember, the best strawberry yogurt around is to get plain, natural Greek yogurt and add your own fresh strawberries and honey!  

-The Healthy Food Detective

Swap That Smoothie!

One of the biggest scams I've seen lately are the pre-made, frozen smoothies that claim to be good for you.  These smoothies may be low-calorie and high protein, but did you ever read the ingredients labels?  Here is a label for the Yoplait Triple Berry Smoothie:

Yes,  this is low calorie and low fat, even when prepared with milk.  Actually, this one doesn't even have much protein (only 2 g!)  But check the ingredient list:  fructose, gelatin, sugar, corn starch, xantham gum, sucralose, carrageenan (seaweed extract!), citric acid. 

So this smoothie not only has sugar added, it also has sucralose, which is an artifical sweetener.  Plus all those added thickeners, including seaweed extract!  Fruit is naturally sweet and yogurt is naturally thick...why should you be eating all those extra ingredients to save time?  

It is SO easy to make your own, natural smoothies if you have a blender or food processor!  I have the Ninja Kitchen System (more posts coming on that later!) and it makes amazing smoothies in its own cup!  Here is a recipe for an all-natural, high protein smoothie that takes me 5 minutes:

PB & J Smoothie:

• 1 cup berries (fresh or frozen- I like Trader Joe's Berry Medley) 
• 1/2 cup plain or vanilla yogurt (use natural Greek Yogurt for added protein)
• 1 tbsp. peanut butter (I use Trader Joe's or Skippy Naturals) 
• Splash of juice or water (orange, cranberry)
• 5 or so ice cubes, more if you like it "slushy"

Blend all together and drink!  Add more liquid if necessary.  

Other add-ins for extra nutrients:

• handful of fresh spinach (you can't even taste it!)
• flaxseed for added protein and fiber 
• 1 small banana 

Enjoy!  :)