Hey fit fam, happy 2014.
I am so excited to welcome you to season two of Mind Over Munch.
Since it’s the first episode of the season, I thought it’d be fun to do something a
little bit different.
Hey guys welcome, I”m just leaving the gym we’re in mid-town New York City and it’s
a pretty nasty day out so please excuse my poofiness.
But I thought today I would take you to the grocery store with me to pick out one of my
favorite less healthy foods that we can modify together to make guilt free.
So today I’m going to take you on the subway with me all the way up to my grocery store,
I go all the way up to east Harlem to go to Aldi and Target because they are in the exact
same place and I can get all the ingredients I need for much cheaper.
That’s what you got to do when you are living in New York City on a budget and eating well,
come with me.
So we’re at the first, we have to go to 116th street.
Voice: Stand clear of the closing doors please.
Alright so we made it to Target, we’re going to go inside and find our less healthy food,
delicious food, that we’re going to modify to make healthier and then we’ll head to
Aldi’s to get our extra ingredients, come on.
I love pizza rolls.
They’re so good but not nutritious at all, let’s see, six rolls have 210 calories,
8 grams of fat, 28 grams of carbs and 6 grams of protein.
I think we can make these a little bit better, what do you think?
What am I thinking I don’t need these, we’re making our own?
Alright so it’s time to pick our pasta sauce.
Pasta sauce can make or break your dish nutritionally.
Did you watch Season One, episode two?
It was all about my home made no sugar added pasta sauce, go check it out.
So I recommend if you can, make your own, it’s…it’s so flavorful, it’s healthier,
it’s super good, but if you’ve got to buy one, which one do you choose?
I’ll tell you, not most of them because most of them have added sugar.
Now I always recommend, I already picked it out, the Classico Tomato Basil.
It tastes really good and there is no added sugar.
So in a half cup, it has a half a gram of fat and 5 grams of sugar.
So all the sugar is naturally occurring, I think my homemade pasta sauce only has 4 grams
of sugar but that’s ok.
So if you can’t make your own, this is a really good alternative.
So here organic tomato basil pasta sauce, they make it look really good right because
its organic and it looks really pretty and I love all the simply balanced stuff I really
do but when you look at the ingredients even though the stats are exactly the same.
80 calories in half a cup, 5 grams of sugar but one of the ingredients, sugar, see it.
I’ll put the link so you can check it out yourself, but that’s what’s important
to check for, look in the nutrition label.
Then, you’ve got this one, its homemade, right?
This has really little sugar in it, its 60 calories in a half cup and only 3 grams of
sugar.
When you look at the ingredients there is no added sugar but it has 5 grams of fat right,
and so all that am assuming if I look at the nutrition, is from olive oil which is great.
Olive oil is healthy but if you’re looking for a lower fat option, this only has half
a gram of fat and so does my homemade.
Now let’s take a look at the really bad ones, alright?
So we’ve got all these really popular brands here, five different brands.
Marinara sauce, Newman’s Own, alright their marinara sauce, the calories aren’t bad,
8 grams of sugar.
Sugar is an added ingredient, I’ll put all of the nutrition stuff in the description
so you can check it out.
Barilla, 9 grams of sugar, Prego Smart Heart, look this is supposed to be healthy because
it’s good for your heart right, but 10 grams of sugar.
Ragu, 12 grams of sugar and the winner, Bertolli, this is the biggest one I could find here,
13 grams of sugar.
Now really, I mean why do you need sugar in your pasta sauce?
It’s not supposed to taste really sweet right.
The tomatoes have all the sugar you need.
So make your own, buy Classico, this is going to make our pizza rolls super nutritious.
So we’re all done getting the ingredients we need from Target, let’s head to Aldi
to get our produce for cheap.
So Aldi doesn’t actually give you shopping carts, you have to pay a quarter but if you
return the cart you get it back.
This is one of the ways they can make the prices so cheap.
We’re not actually allowed to film in here, so we’re going to be really discrete and
really quiet and just quickly take you to produce and then we’ll bounce.
So it’s time to pick out some toppings for our pizza.
How about some healthy produce to lighten up this dish?
Mushrooms are my favorite on pizza.
Onions are a great way to add flavor, substance and nutritional quality to any dish because
they’re a vegetable, they count in this week’s veggie challenge.
We’re going to need some egg whites to crisp up our rolls, but they’re hidden in the
back, you can’t actually see them here but give me a second.
Some extra ones for baking.
I love garlic and I think it’s essential for the perfect pizza flavor and it’s really
healthy.
Now I prefer to grate my own mozzarella because I think it tastes so much fresher but at Aldi
they don’t have a reduced fat in the full ball.
So I could have got it at Target but it was like double the price, at Aldi it’s only
two seventy nine.
So today I’m going to sacrifice the 10 calories of serving and go with the cheaper, fresher
option.
We’re all done shopping, it’s time to head home and I’ll meet you at the kitchen.
We got everything we needed at Aldi and Target except for one crucial ingredient that makes
pizza pizza, the crust.
Today as a healthier substitute we’re going to use wonton wrappers.
I ran across the street to my local grocery store and picked these up but you should be
able to find them in your local grocery store in the refrigerated section next to the tofu.
Now if you’ve followed me for a while you know that I love these babes.
Wonton wrappers are basically little sheets of dough, they’re only 15 to 20 calories
per sheet depending on the brand and they have almost no fat.
They make perfect vessels for anything savory or sweet, so give them a whirl for your healthified
treats.
Start by sautéing up your finely diced veggie toppings of choice.
I used onion, mushrooms, spinach, zucchini and garlic.
Then add your pasta sauce and mix together removing from the heat.
Fill one wonton wrapper with about one teaspoon of the sauce mixture and one teaspoon of shredded
mozzarella cheese.
Use your finger to wet all four edges of your wonton wrapper.
Fold the top and bottom edges into the middle so they overlap.
Press down on the ends to lightly seal them.
Then fold them over and use a fork to crimp them completely shut.
Spray a baking sheet lined with foil.
Brush egg whites on the top and bottom of your roll before placing it on the sheet,
repeat.
Keep the wontons moist by covering with plastic wrap until baking.
Spray the tops and bake in an oven preheated to 350 degrees Fahrenheit for about 10 to
15 minutes until browned and lightly crisped.
A serving of traditional pizza rolls is 210 calories, 28 grams of carbs, 6 grams of protein
and racks up a whopping eight grams of fat.
A serving of our Mind Over Munch pizza rolls brings the calories down to 120 with only
16 grams of carbs, we bump the protein up to 8 grams and took the fat down to under
2 grams per serving.
This saves you 90 calories, 12 grams of carbs, 6 grams of fat and adds an extra 2 grams of
protein.
These rolls are a little bigger than the reg, so four of my lighter rolls are equal to about
six of the original.
You see, even some of our favorite less healthy food options can be lightened up with a little
creativity.
Now you saw the nutritional stats but I want you to keep in mind that even though these
are lower in calories, carbs, fat and higher in protein, they’re also packed with more
nutritional value because we used vegetables.
Which means lots of minerals and vitamins, perfect for this week’s veggie challenge.
For this and all my other great recipes, be sure to check out mindovermunch.com.
But first hit that like button if you enjoyed this episode.
I hope you’ll subscribe as we have tons of fun stuff in store for you this season.
And remember it’s all a matter of Mind Over Munch.
Be sure to subscribe and stay tuned for the next episode of Mind Over Munch.
Fam, happy 2014, that was weird.
Christian: That was a little weird.
Yummy.
Today, I’m too hot we need to take a break.
That’s enough.
Zucchini.
You don’t have much.
Wanton wrappers.
Alright, we’re all done getting everything we can get for our pizza rolls here so let’s...
Today as a healthier substitute…
We got everything we needed at Aldi and…