Canadian Bacon Your Face Off

People are the most moronic morons these days. It’s mind blowing, isn’t it? For example. I’ve been having all this lower body joint pain recently. And by recently I mean 14 months and counting. So I finally tell my doctor about it and she directs me to see a rhuematologist. You know, like the guy diagnosing old cripply people with arthritis. No offense old cripply people. So I go and you know what he tells me? I need to stretch more. I’ll allow you to let that sink in. STRETCH MORE. Are you kidding me? You just charged my insurance company what I can only reasonably estimate to be $3,000 for this 15 minute FaceTime of an appointment and poof, just stretch? Do you know what’s not a good sign? When you walk into the doctor’s office and he says, ‘Let me see if I can make this worth your while’. Uhhhhhh. So if you haven’t caught on by now, I am the moronic moron mentioned above. Be right back, need to go stretch my achilles. My stupid, tight, over-paid-for achilles.

In the spirit of giving my few, but feverish readers their money’s worth today, we’re going to talk about bacon.

Is this you?

Nailed. This. Segue.


Canadian bacon. I’ve long since been accused of being a liar when I tell people they can not only eat it, but do so relatively guilt-free. K-dawg, do I look like I was born yesterday? You want me to eat a food that has the word bacon in it? Did you secretly just take out life insurance in my name as well? No. No. I didn’t and here’s why.

1. ) I am not organized enough. I mean to take out life insurance in someone else’s name sounds like a boatload of paper work, commitment (you know, to the fraud) and research.

2.) Canadian bacon is ham’s leaner, sexier cousin. It’s like if a pig and turkey (white meat only) made a baby. Boom. Canadian bacon. It’s meat from the back of the pig which is then cured.

Now then, because it’s cured means you can’t eat it in piles for days. Curing is a flavoring and preservation process often involving salt. Ew. But let’s look at the big picture. Big picture today will be focused on calories and fat and sponsored by Gillette. We can’t compare one piece to one piece because canadian bacon is much larger and more dense than traditional bacon. So we’re working in grams as a reference point in addition to pieces folks. You gotta be kidding me, the metric system? Why don’t you just write the rest of the post in Russian too? Chill. I will translate.

So 2 pieces of Canadian bacon (57 grams) and contains 89 calories, 4g total fat and 1g saturated fat. Four pieces of bacon (32 grams) contains 176 calories, 12g total fat and 4 grams of saturated fat. Say what? Oh hell no. Let’s face it, no one is eating one slice of regular bacon. Oh and the only reason I didn’t compare equal gram servings is because who is really going to eat eight pieces of bacon?! I am looking at you. 

As you can see the average serving of bacon compared to Canadian bacon has almost double the calories, triple the fat and quadruple the saturated fat. Aim to purchase a nitrate-free brand of Canadian bacon. The caveat to Canadian bacon as mentioned before is the (dun dun duuuuuuun!) sodium. One serving of it has roughly 800mg, while 4 slices of bacon has 700mg. So C.B. isn’t a total ten, but she’s a pretty good substitute overall. Sorry I just added a pronoun to a dead pig. Makes it too real, right?

Happy oinking everybody.

Nutrition information above pulled from nutrition database. 




Mid-Monday Pick Me Up

Good afternoon you back-on-your-daily-grind Monday minions. As a shout out to the growing efforts of The Healthy Revival (THR), I thought we’d throw it back to yesterday’s Instagram. Oh right, this little old blog is now on Instagram! See side bar to the right for you link to the account. Follow THR at ‘healthyrevival’ on Instagram for weekly posts on recipe previews from the test kitchen, what the dietitian behind the blog is eating and culinary adventures of a healthy foodie. Check it and follow!

For those of you already following THR on Instagram, you saw the glorious, yet simple brunch photo yesterday. I thought I would announce the launch of The Healthy Revival on Instagram by giving you this beauty’s recipe. Happy Monday people!

Photo Cred: Kimberly Sabada's iPhone

Photo Credit: Kimberly Sabada’s iPhone

 Goat Cheese Ricotta Bruschetta with Egg

Serves One:
1 slice whole wheat bread, toasted
2 Tablespoons fat-free ricotta cheese
1 Tablespoon goat cheese
1/4 cup cherry tomatoes
1 egg
Salt and pepper
Cooking Spray

Preheat oven to 350 degrees. Place whole cherry tomatoes in a small baking ramekin, coat tomatoes with non-stick cooking spray and season with salt and pepper. Bake tomatoes uncovered until bursting and juicy, about 30 minutes. Remove tomatoes from ramekin and give them a quick rough chop to help cool and release more juice. Set aside.

In a small bowl combine ricotta and goat cheese. Spread cheese mixture onto whole wheat toast, top with chopped roasted tomatoes. Cook the egg however you prefer, I cooking mine sunny side up! Plate and serve.

Note: This was a brunch idea would not be a horrible weeknight dinner idea for those of you on the go.

Come back later this week for a knockout dinner recipe that’s sure to please both children and adults!

And We’re Back…With Breakfast

Finally! The prodigal daughter returns. I think we both started to think this day would never come. It’s here, you’re not going crazy. The dietetic internship is done. I passed my RD exam. I’m employed at a local Boston hospital as an inpatient RD. Done. You’re caught up.

This blog has been weighing a lot on my mind grapes lately. Getting inspired by a topic you do nothing but think about 5 days a week can take a little digging. So here I am with nothing but a lousy recipe post. You’re welcome. I thought about making this a Weeknight Dinner post, but decided against it due to two of the three ingredients being breakfast items. Do I eat this for dinner? Um, heck yes.

Image by Kimberly Sabada

The Avocado-Lover’s Breakfast

 Serves 1
  • 1 piece whole wheat toast
  • 1/2 avocado, mashed
  • 1 poached egg
  • Salt, pepper to taste

On a plate, cover toast with mashed avocado. Top with poached egg. Season with salt and pepper if desired.

Wow – this was a ridiculous recipe. Feel free to jazz up with mashed avocado with garlic, onion, tomato, cilantro, etc. (guacamole anyone?). I’m not even going to discuss the fat content on this one – just don’t eat it everyday people and I think we’ll all be okay.

The Greatest Breakfast Sandwich In The World

Yea I oversold this one with a title like that, but seriously – this thing might just change your life or at the very least, your morning. This has been something I’ve perfected over the last week or two and let me tell you, it really hit the spot the day after Patriot’s Day.  Massachusetts is not joking around with this state wide holiday. Honestly, watching people complete 26.2 miles of running while drinking beer on a patio in 87-degree weather was exhausting. This little breakfast gem was exactly what I needed the day after to recover and refuel.  Well this, three Advil and a gallon of Gatorade.

Serves: 1

  • 1 whole wheat english muffin
  • 1 egg + 1 egg white
  • 1 slice of cheese
  1. Slice and toast english muffin
  2. Heat a non-stick pan over medium heat
  3. Beat eggs, spray pan with non-stick cooking spread
  4. When hot, add eggs to pan and let them spread out like a crepe, lifting up at the edges to aid cooking
  5. When egg has set, place piece of cheese in center and fold over the edges of the egg-crepe (should be 4 – think envelope)
  6. Let sit for 30 or so seconds to let cheese melt
  7. Slide cheese-egg onto toasted english muffin and ENJOY!

Note:  I’ve also been known to add a sausage patty to this bad boy and use egg 2 egg whites. Tasty.

Homemade Granola

Last weekend was in-sane. Similar to most twenty-three year olds I know, my weekends are a spectacle. And by spectacle I mean my book club is getting out of control. You put too much paprika in the deviled eggs and the claws really come out. Not to mention the fact that on Saturday twelve, eighty-something year-olds received their disappointment of 2011 when I ruined the ending of this month’s book. In my defense, I think we all knew how A Farewell to Arms was going to turn out. The unrest that followed grew intense, then disorganized, then confusing and ultimately ended with my dismissal. It was both aggressive and unanimous. When Hester left to go to the bathroom for the fifth time that hour, my one ally, much like her bladder control, was gone. The room managed to become so cold and damp that during the vote stalactites began to descend from the ceiling.

I should have seen this coming. The lipstick stained dentures club, better known as Delores, Cecelia, and Ruth, have never been my biggest fans. After the Stephen Hawking/Stephen King debacle of January 2008, my forced departure was merely impending. All the old bags wanted to discuss was the Big Bang and I didn’t read The Shining for nothing! Book jockey vigilantes. Looking back, it was a recipe for disaster. Then again, I’ve always been one of questionable judgment and taste. I like to think the Naked Gun films are O.J.’s greatest legacy and Ringo is my favorite Beatle. While keeping this in mind, I promise olive oil granola isn’t as crazy or as gross as it sounds.

This granola is my favorite (to date). It’s simple, but delicious. The thing about most homemade granola is it often comes coated in butter and sugar. Instead, I’ve made one that is both heart healthy and tasty to boot. So I present to you Kimberly’s Olive Oil Granola. Bowl, spoon and milk – enjoy this stuff the traditional way as the perfect breakfast or evening nosh. Use it to top your yogurt or ricotta cheese and add some fresh berries for a great afternoon snack. Stir into ice cream for a little extra crunch. Add pretzel pieces and dark chocolate chips for the best trail mix EVER. The possibilities are endless. You are so very welcome.

Kimberly’s Olive Oil Granola

2 cups rolled oats
1/2 cup pumpkin seeds
1/2 cup sliced almonds
1/2 cup chopped walnuts
1/2 cup shredded coconut
1/2 tsp salt
1 tsp cinnamon

1/4 cup olive oil
1/4 cup pure maple syrup
1/4 cup honey
1 frothy egg white

Add Ins:
1/2 cup raisins, dried cranberries and/or apricot pieces

In a large bowl combine oats, pumpkin seeds, almonds, walnuts, shredded coconut and cinnamon.  In a smaller bowl mix oil, maple syrup, honey, and salt together. Add wet mixture to larger oats bowl. Stir to combine. Fold in frothy egg white. Spread onto cookie sheet with a lip that has been lined with parchment paper.

Bake at 300F for 45 minutes, stirring every 10 minutes.  Allow to cool. Add raisins and store in airtight container(s).

Oats: It’s What’s For Breakfast

My few, but dedicated readers.  I did not budget my postings well last week. Rookie mistake.  I gave you the HUGE nutrition hot topic of the month Monday and then just rolled over Wednesday with another post on my love affair with television programming.  Who am I? You all got it way too easy last week.  You probably checked in Friday thinking I would indulge you again.

So allow me to say I’m sorry.  Never again will I spoil you so much in any three consecutive days.  You better be enjoying this, oh what’s the word…it’s an expression of regret….oh yeah, apology.  I’m serious.  The last time I issued one of these, Clinton was in office and Monica Lewinsky was just another anonymous intern. I swear, most direct photos of her look like glamour shots taken by a federal penitentiary camera crew.  I’m allowed to say this because I don’t take my own looks too seriously and most days I resemble Sloth from The Goonies.

Let’s start this thing, shall we?

Cooking.  Some of us love it. Some of us hate it.  I would never deny that it can be time consuming, but it can also yield numerous rewards.  Now while I’m no Martha, Julia, or Giada, I can handle myself in the kitchen and that’s a start.  So today I post a recipe for a breakfast item that doesn’t even fall into the cooking category.  It’s more assembly, sit, and serve.  It’s the Chia Pet© of breakfast foods.

The Kraken

I am an advocate for eating breakfast. Having said this, I understand not everyone is like me.  Most days when I get up I tend to mimic a one-year old in the sense that within no time I will have something in my mouth.  To say I sort of require breakfast is like saying the first ten minutes of Saving Private Ryan are somewhat bloody.  Let’s just leave at if I don’t eat breakfast, it’s like unleashing the Kraken.  Look out people!

Moving on.  It’s been said by every cereal company and countless health professionals out there, “breakfast is the most important meal of the day”.  To say it’s not, would be blasphemous.  However, while I put stock in breakfast I also value the importance of listening to your body – the whole eating when you’re hungry, stopping when you’re full thing.  Once every three years, I myself have a morning where I arise and I’m not hungry.

I was a breakfast skipper.  During the glorious days of high school, better known as the dark ages to some, I opted out of consuming this metabolic kick-in-the-pants.  Learning to eat breakfast can take a little bit of practice, but trust me, after a while, things are going to get easier. And before I start quoting the first family of soul, the Five Stairsteps’ “O-o-h Child”, let me just say it’s all about baby steps. Maybe it’s a granola bar on your way to work.  A piece of fruit while you’re in the shower. Yogurt while you write your daily email to Oprah telling her how her hairstyles through the years have changed your life.
Side bar: that is literally a link on her show’s website.  “Best Lists: Oprah’s Hair Through the Years”. Check it! You can’t make this stuff up.

Even though you may not be as calorie dependent as this blog’s author, you may still enjoy this breakfast just the same.

You want me to do what with the oats?
Make this recipe the night before.  Put it in a plastic container overnight and the next morning, voilà, you have delicious oaty goodness at your fingertips that’s ready to be devoured.

I’ve adapted this recipe from Oh She Glows.

Overnight Oats

One Serving

1/2 cup dry rolled oats
1 cup milk (skim, soy, almond)
1 ripe banana, mashed
1 Tbs of Chia seeds (optional)
A dash or two of cinnamon

In your plastic container, mix together oats, cinnamon, and chia seeds.  In a small separate bowl mix together milk and the mashed up banana. Add the milk and banana mixture to your dry ingredients.  Stir well.   Cover and place in fridge overnight.

Stir up in the morning and enjoy! I like it just like this, but feel free to top with nuts, dried coconut, raisins, cranberries, peanut butter, or pure maple syrup.