Groovy's Healthy Ways

Caramelized Onion Gravy

2011-11-18T10:12:00.000-08:00

Caramelized Onion Gravy- from Oxygen Magazine. Can be a little on the sweet side depending on the onions you use and how much you caramelize the onions but I think it's a brilliant gravy without flour.
2 lg onions, thinly sliced
enough butter or oil to sautee onion
1c total- chicken/ turkey broth, cream or half & half- either one or the other or a combination
1/2tsp rubbed sage, thyme or rosemary
salt & pepper to taste

sautee onions until caramelized, stirring frequently. Remove onions to blender cup. Add liquid and seasoning, blend until smooth. Add more liquid if needed. Add salt & pepper to taste. makes about 2 cups

Wilted Spinach Salad with Roasted Peppers

2011-08-09T04:13:00.000-07:00

I had a version of this salad while in Canada and it was out of this world, so my bil (the former chef) created this recipe for me. Thank you Matt!

1 medium red or yellow bell pepper
3 fluid ounces extra virgin olive oil
salt and pepper, to taste
2 ounces red onion, sliced thin
1 pound spinach leaves
1 head frisée or escarole
3 tablespoons balsamic vinegar
1 garlic clove, chopped fine
10 olives, pitted
1 ounce parmesan cheese, grated
Servings: 2

1. Roast and peel the bell pepper and cut into strips. Toss the pepper strips with 1/2 tablespoon of olive oil and a few pinches of salt and pepper. Set aside to marinate.

2. Cover the onion slices with cold water to leach strong onion flavor. Set aside.

4. Wash and dry spinach. Trim the stem end of the frisée or escarole and discard the tough outer leaves. Wash and dry.

5. Drain the onions. In a large bowl, combine the vinegar, garlic, 1/2 teaspoon of salt and a few pinches of pepper. Add the greens, onions, peppers and olives.

6. Heat the remaining olive oil in a small pan until it is very hot and just below the smoking point. Immediately pour it over the salad and toss with a pair of metal tongs to coat and wilt the leaves. Sprinkle on the Parmesan.

Low Carb Pumpkin Cheesecake

2011-08-09T04:04:00.000-07:00

Serves 8

28g crushed Graham Cracker for Crust (see NOTE below for a link to a gluten free graham cracker recipe)
2 blocks of Fat Free Cream Cheese (I use neufchatel to avoid that funky ff aftertaste)
1/2 cup Splenda (I use Stevia to avoid the chemicals)
1/2 tsp Vanilla Extract
1 Egg, 1 Egg White
1/4 cup Whole Milk
120g Canned Pumpkin
1 pinch of Pumpkin Pie Spice
1 dash of Cinnamon

Directions:

Spray some non-stick spray in a 6″ or 8″ pie dish, and sprinkle the crushed Graham Cracker crumbs evenly for the crust.

Mix all ingredients but the eggs and Canned Pumpkin in a bowl with a mixer. Once the batter is smooth add the eggs; mix until the batter is a creamy consistency. Mix the pumpkin into the batter and once you are done mixing the pumpkin, pour the batter into the pie dish.

Bake: at 325°F for about 30-40 minutes. Check at the 30 minute mark and continue baking until the center is almost set, then set out to cool. Place in the refrigerator for a minimum of 3 hours and top with your favorite low-fat whipped topping before serving.

94cal 11g carb 1g fat 10g protein 5g sugar 388mg sodium (per slice)

*NOTE* You can find a recipe for gluten free graham crackers here. I have not tried this recipe yet, but it has gotten good reviews on the page. http://sketch-freeveganeating.blogspot.com/2011/08/buckwheat-graham-crackers.html

Beany Alfredo Sauce - Healthy Sauce Finally!

2011-07-16T12:46:00.000-07:00

Beany Alfredo Pasta
makes 4 cups sauce – serves 4 with leftovers!

1 box fettuccine pasta

Alfredo Sauce
1 1/2 cups cannellini beans, canned/drained
6 cloves of garlic – or equivalent garlic paste
2 Tbsp mayo (I use olive oil mayonnaise)
1/2 cup sweet onion
2/3 cup dehydrated potato flakes (plain instant mashed potatoes)
2/3 cup almond milk, plain
3/4 cup almond milk of creamer
1 Tbsp extra virgin olive oil
2 1/2 Tbsp apple cider vinegar
1-6 Tbsp nutritional yeast flakes (will change the color slightly) – optional but recommended
3 dashes of cayenne powder
1/2 tsp fresh black pepper
salt to taste if desired (I did not add any additional salt)

Directions:

1. Drop the pasta and cook according to package.

2. Add all ingredients to a high speed blender or food processor. Blend until smooth and creamy. Add in milk to thin out sauce to desired consistency. Season to taste.

3. Drain pasta and transfer to a large mixing bowl. Mix with approximately 3 c. of sauce; warm to desired tempeature.

4. Serve pasta and top with additional sauce if desired.

Crustless mushroom quiche

2011-07-15T17:43:00.000-07:00

Quiche without the crust but just mix olive oil, sliced garlic cloves, baby rocket, roughly chopped green onions, finely chopped ricotta cheese, crumbled 8 eggs, milk, S&P etc....

Fish Tacos w/ Cilantro & Grilled Tilapia

2011-07-15T17:38:00.000-07:00

Whipped these up today. Give them a try.

Fresh Tilapia I get mine from Costco
Small flour tortillas
Green peppers
Vidalia onion
Iceberg lettuce
Cholula hot sauce
Hidden Valley Ranch dressing
Fresh Cilantro
Sea salt
Finely ground black pepper
1 fresh Lemon
1 fresh lime
Olive oil
Ice cubes

Lay the Tilapia filets out on plastic wrap. Half the lemon and squeeze over the Tilapia. Half the lime and sueeze over the Tilapia. Gather a pinch of Sea Salt (about 1/2 teaspoon) and sprinkle over the Tilapia. Sprinkle the pepper on the Tilapia, about 1 teaspoon. Seperate the cilantro leaves from the stems. Chop the Cilantro somewhat and spread over the Tilapia. Seal the Tialpia in the plastic wrap and let sit for a few minutes while you prepare the grill

I use a gas grill. Start the grill, you are shooting for about 400 degrees.

While the grill is heating up, place a lage piece of heavy duty aluminum foil down. Take the Tilapia and spread out in the middle of the foil. Take a few ice cubes and throw in with the Tilapia. Fold the end and edges of the foil up tightly making a foil tent with the fish inside. Make sure it is a sealed pouch.

Put the foil pouch on the grill for about 15 - 20 minutes. Be very careful opening the foil pouch, it will have hot steam. The fish should be flaky and moist from the steaming.

Suate the green peppers, and vidalia onion in 1 Tbsp Olive oil while the fish is cooking. Season to taste lightly.

Once the fish and veggies are prepared:

Heat the flour tortilla's in a fry pan.

Place some fish, sauted veggies, and shredded lettuce in the tortilla shell. Add a small amount of Cholula hot sauce, a few drops of Lite Ranch dressing, wrap and enjoy.

Roasted Wild Mushrooms with Shaved Fennel Salad

2011-07-08T04:50:00.000-07:00

Roasted Wild Mushrooms with Shaved Fennel Salad

Serves 4 people (side dish)

Preheat oven to 400 degrees you will need a variety of mushrooms, about 4 different types, a good large handful of each variety. Shitake, Morel, Oyster, and Hen of the woods to name a few.
Make sure your mushrooms are clean of dirt. You can do this by Gently wiping them with a paper towel/kitchen towel. Don’t submerge them in water! Mushrooms are like a sponge and absorb water, you won’t get a good roast on them if they are full of water!!
The mushrooms need to be cut into the same size… Sometimes it’s easier to pull mushrooms instead of cutting them. How ever you can or what ever is easiest for the “cook” portion the mushrooms and place on a sheet tray.
3 tablespoons of good quality olive oil
4 smashed garlic cloves( skinned and smashed)
1 leek (washed, cut lengthwise, and sliced into 1/2 moon shape)
1 large shallot minced/finely diced 5 sprigs of fresh thyme pulled from the stem
Salt and pepper to taste
Add all of the above ingredients onto the portioned and cleaned wild mushrooms gently toss with your fingers.
Once evenly coated place into a 400 degree oven.
Roast mushrooms until golden brown and slightly crispy.
Check after 35 minutes. If they need more time, leave them in a little longer!
Also as a cook it is a good idea to get in the habit of cooking with your nose! You will be able to smell the mushrooms when they are roasted and ready… once ready pull out of oven and let “rest” until you can handle then…
*Note* you can use what ever mushrooms are available to you. I make this with only button mushrooms and it is delicious!
For the shaved Fennel Salad- 1 large bulb of fennel(cut in half) plus a few fronds for garnish
1/2 a lemon(the juice)
2 Tablespoons of good quality olive oil
Salt and pepper to taste
Dash/sprinkle of fennel pollen (Whole Foods and any specialty spice shop will have this, kinda pricey but oh my SO good)
You will need to shave the bulb of fennel you can do this by using your chefs knife or I find it easier to use my mandolin. Please watch your fingers and be very careful!!
Once shaved place into a mixing bowl and add oil, lemon juice, salt, pepper, fennel pollen, and fronds. Gently toss with your fingers.
Season to your liking and let sit for 10 minutes.
To assemble: Place roasted wild mushrooms into a serving plate or bowl. Put the shaved fennel salad on top of the roasted mushrooms and drizzle the extra liquid/vinaigrette over the top. Sprinkle with a little more fennel pollen and fronds.
Ps- you can eat this dish room Temperature or you can use the mushrooms while there still warm, up to you. I like room temperature.

Dr. Furhman's Anti-Cancer Soup

2011-07-03T09:42:00.000-07:00

Asda Organics - Dried Yellow Split Peas, 50 g
Wild Harvest Organic - Dry Black Beans, 1/2 cup dry
Homemade - Vegetable Broth, 4 cup Water - Municipal, 4 cup
Squash - Zucchini, includes skin, raw, 3 medium Tesco Organic - Leeks, 300 g
Kale - Raw, 3 cup, chopped
Carrots - Raw, 4 cup, chopped (juiced,optional)
Celery - Raw, 4 cup chopped (juiced, optional)
1 c raw cashews
Generic - Cremini Mushrooms, Raw, 1 cup
2 tbsp Mrs Dash, any flavor

Place beans in water in very large pot and bring to boil on low heat. Simmer for 30 minutes. Add onions, zucchini, leeks and kale to pot. Add carrot and celery juice to pot (or the chopped carrots and celery if not juicing) and Mrs. Dash.

NOTE: I did not juice the carrots or celery because I don’t have a juicer, but doing so would likely lend a creamier consistency. This makes A LOT!!!!
10 very large servings (2 cups per serving)

Dr. Joel Fuhrman
Eat to Live p 264

230 calories
26 carbs
11 g fat
6 g fiber
10 g protein
87 mg sodium

Chicken with Cherry Tomatoes

2011-06-23T18:47:00.000-07:00

Chicken with Cherry Tomatoes
Time 25 minutes
serves 4

4 skinless , boneless chicken breast halves
1 tsp of salt
1/4 tsp freshly ground pepper
1Tbsp olive oil
2 Tbsp white wine vinegar
4 cups red and/ or yellow cherry tomatoes , halved
1/4 cup chopped fresh Italian parsley

Season chicken with 1/4 tsp salt and 1/8 tsp pepper. Over medium heat in non stick skillet, coated with olive oil, cook chicken for 10-12 minutes , turning once until internal temperature is at least 165F. Transfer to serving plate and keep warm.

Drain fat from skillet. Add 2 Tbsp water, vinegar, tomatoes, parsley and remaining salt and pepper. Bring to a boil, then reduce to simmer for 3-4 minutes, until tomatoes soften. Serve tomato mixture over chicken.

Per serving 190 calories, 25 g protein, 6 g carbohydrates, 2 g fiber, 6.5 g fat , 1 g saturated fat, 75 Mg cholesterol, 380 Mg sodium. Mix it up Replace parsley with 1/4 cup chopped basil or 2Tbsp chopped fresh tarragon. Replace tomatoes with 1 cup pitted black and green olives, like Kalamata and Picholine, and 1/4 cup capers. Serve the chicken and tomatoes on a bed of fresh greens- like arugula and baby spinach - lightly dressed with olive oil and white wine vinegar.

How to Eat Healthy For Less

2011-06-17T12:08:00.000-07:00

Keep in mind I'm gluten-free so I would in blue diamond almond crackers for the whole wheat, but this is a great beginner list for healthier eating.

VIA myfitnesspal.com

20 granny smith apples = $4 (.77 lb No Frills)
3kg box of frozen chicken = $28 (Costco)
Low-fat meatballs = $5 (No Frills)
Frozen vegetables (2 kg) = $4 (Walmart)
Tuna (11 cans) = $7 (Shoppers Drug Mart)
20 red/green peppers = $8 (No Frills/Walmart always price matched to Chinese grocery stores which sell peppers for .40-60 regularly)
Baby spinach bucket = $3 (Walmart)
Cottage cheese (2 tubs) = $4 (No Frills)
Fresh pineapple (2) = $3 (No Frills)
Brown Minute rice = $5 (Walmart)
Diet pepsi 7 x 12-pack cases = $21 (Shoppers Drug Mart - this is a sale price, the only time I'll buy - hubby's vice not mine)
Whole wheat crackers (3) = $4.50 (Walmart or No Frills max $1.50 each)
All-Bran or Fiber One (2) = $7 (Walmart)
Cheerios = $3 (No Frills or Walmart or other cereal hubby will eat that’s on sale)
Onions (bag) = $1 (No Frills)
Celery = $1 (No Frills)
Zucchini (4) = $2 (No Frills
Garlic cloves (3) = $0.50
Yogurt (16) = $4 (No Frills)
Whole wheat pasta (1) = $1 (No Frills or Walmart)
Pasta sauce (1) = $1 (No Frills)
Canned beans (4) = $3 (Wamart, Great Value brand is always .78 great!)
Whole-wheat bread (2) = $4 (No Frills)
Soup (6) = $3 (No Frills or Walmart, I buy 10+ when it’s on sale for .49)
Calorie wise salad dressing = $2
Milk (4L): $4
Bananas (10): $2
Broccoli (7): $7 (Walmart)

That’s $141 so I often buy another $10 worth of additional vegetables, a little each week to prevent spoilage.

Confetti Summer Salad

2011-06-16T18:32:00.000-07:00

Time 30 minutes plus 4 hours chilling
serves 8

2 cups corn kernels
4 baby zucchini, thinly sliced
2 scallions, sliced
2 bell peppers( yellow and red), seeded and chopped
1/2 cup Italian salad dressing

1. Cook corn in a small amount of boiling water in a covered saucepan for 4 minutes. Drain and rinse with cold water
2. In a large bowl, combine corn with veggies and dressings. Cover and chill

Per serving 67 calories, 3g protein, 15g carbohydrates, 2 g fiber, 1 g saturated fat, o cholesterol, 185mg sodium. Mix it up Replace zucchini with summer squash Blanch thinly sliced carrots and add to salad before chilling To add mild heat, toss in 1/4 tsp. Cayenne pepper. Garnish with fresh thyme.

Pizza Ideas

2011-06-05T13:01:00.000-07:00

Healthy pizzas using Udi's Gluten Free Foods crust topped with thinly sliced beets, cauliflower, zucchini and black olives on one and fresh jalapeno, onions, tomatoes and black olives on the other. Butter and garlic sauce rather than traditional sauce. Topped with raw cheddar and Parmesan. OMG!

KOHLRABI CHOPPED SALAD

2011-06-05T11:20:00.000-07:00

KOHLRABI CHOPPED SALAD

from a recipe found on http://www.vegparadise.com

4 kohlrabis ( 2 to 2 1/2″ diameter)
3 green onions, chopped
1/4 lb. snow peas, chopped
1 1/2 C. Napa cabbage, chopped
1/2 red bell pepper, finely julienned
1 fresh pasilla pepper, diced (or 1/8 t. crushed pepper flakes)
1 – 2 cloves garlic, finely minced
1/2″ pc ginger, peeled and grated 2 T sesame seeds
3 T extra virgin olive oil
2 t organic sesame oil
Juice of 1/2 lemon
Dash of apple cider vinegar
Salt and freshly ground pepper to taste

In a large bowl, toss all ingredients well

This salad is best made a few hours in advance – the dressing marinates the vegetables and provides better flavor.

Katey's Tomato Viniagrette

2011-06-04T15:29:00.000-07:00

Katey's Tomato Viniagrette

Tomato vinegarette... for one... or to share.. super super easy

really low cal & delish, eat the whole thing if you want ...no guilt

dice up 1-2 nice dark red tomato or a container of cherry/grape tomatos

crush em up a bit so you have a bowl full of juicy goodness

add a few tsp- as much as you like.. of the vinegar of your choosing... I like lots in mine & usually use like a 1/4 cup w 2 tomatos... and i like lots of different kinds of vinegar so I swap it around a lot... flavored rice vinegar rocks & lots of variations never boring

add some cracked pepper & whatever other spices you enjoy in this... very customizable...

throw it over a bowl of leafy greens, toss in some shredded carrot, fruit if that's your thing... whatever u like in a salad... this tomato vinegarette is too good.

Suzanne Somer's Cauliflower Soup

2011-06-04T15:24:00.000-07:00

In a heavy bottom, medium size soup pot, saute three thinly sliced shallots in olive oil, until soft and translucent. Add one whole cauliflower, cut into small pieces. Add 1 tablespoon butter and saute until tender, about 7 min. Season with sea salt and pepper. Add 4 cups chicken broth (homemade, if possible) and bring to boil, then simmer for 25 min. Blend with a hand mixer or transfer to a food processor and purée in batches. Serve in soup bowls, then garnish with sea salt, dollop of creme fraiche, crispy fried shallots, and a drizzle of truffle oil (if you have it).

Paulissa's Jalapeno Raspberry Green Beans

2011-06-04T14:52:00.000-07:00

1 lb fresh green beans1 tbsp minced garlic
2 tsp grapeseed oil (best for higher temp cooking because it doesn't oxidize)
4 tbsp tomato viniagrette (recipe here http://porchsittingandsharing.blogspot.com/2011/05/kateys-tomato-viniagrette.html)
1 tbsp raspberry jalapeno jelly (we get ours from our local farmer's market)
2 tsp garlic/dill goat cheese (or any flavor cheese you like)
1/4 c. bacon bits

Wash and trim ends from beans. Heat oil in heavy pan; add beans, bacon and garlic. Saute until tender; add viniagrette and and jelly. Heat through and sprinkle cheese on top, allow to melt.

Makes 2 one-cup servings

Per serving:

156 calories, 28 carbs, 4 g fat, 8 g fiber, 7 g protein, 117 mg sodium

Orange and Wine Asparagus

2011-06-04T11:09:00.000-07:00

Orange and Wine Asparagus

3 Oranges
TBSP Balsamic Vinegar
Olive Oil
TBSP Red Wine or Red Wine Vinegar
Olives (stuffed or not your choice, we had garlic stuffed)
1 Shallot

Place chopped shallot into a small bowl and finely zest one of the oranges over the top.

Cut away skin and pith from both oranges and cut into segments by cutting down between the membranes. Work over another bowl to catch the juices. Set segments aside. Add 2 tablespoons of the collected orange juice to the shallots and zest, plus a pinch of salt and leave to marinate. Meanwhile, snap the tough ends off the asparagus.

Bring a wide pan of water to a rolling boil and blanch for 1-2 mins until half-cooked. (I skipped it as the Asparagus was ripe and ready but it’s worth it if you want to).

Lift out onto a tea towel to dry, and while still warm rub over a little olive oil and salt. Heat a griddle pan until extremely hot. Lay on the asparagus and grill for a couple of minutes on each side until nicely charred and cooked through. Finish vinaigrette by whisking in olive to taste (approx 5 tbsp) and more salt and pepper as desired.

Taste and check the balance of oil to vinegar. Serve the asparagus warm dressed with the orange segments and vinaigrette.

SOURCE: myfitnesspal.com

Ricotta Pesto Spread

2011-06-04T08:49:00.000-07:00

Ricotta And Pesto Burger Spread

Ingredients

4 tablespoons ricotta cheese
4 teaspoons sun-dried tomato pesto
2 tablespoons grated Parmesan

Directions

Combine ingredients in a small bowl. Let the mixture come to room temperature. When burgers are ready, spread the mixture on both sides of a lightly toasted bun. Makes enough for 4-5 burgers.

BBQd Eggs

2011-06-04T08:46:00.000-07:00

Ingredients

1 large bell pepper, the bigger the better
2 eggs
hot sauce, salt and black pepper to taste

Directions

You'll need the bell pepper to sit stably on the grill, or the raw egg will make a tragic mess. Place the pepper flat on your cutting board and slice in half parallel to the board. Clean the seeds and membrane out, being careful not to pierce the outer wall.

Crack an egg into each half of the pepper. Try to distribute the egg evenly.

Place the filled pepper over the hottest part of the grill. It tastes best with the pepper's skin charred. Close the grill. If you're going to eat it with a knife and fork, cooking it to over-easy is fine. But if you're going to serve it as finger food, cook it a bit longer, so you don't have a runny yolk. It's great on its own, but better still with hot sauce, salt and a little black pepper on top.

Sweet potato Muffins

2011-05-26T16:57:00.000-07:00

Sweet potato muffins! Yield 16 muffins

1 sweet potato [about 1 c. mashed]
2 cups whole wheat flour (I used King Arthur gluten free all purpose flour)
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 cup applesauce or apple butter
2 eggs, lightly beaten
1 teaspoon vanilla extract
1 cup honey
3/4 cup yogurt

Preheat oven to 400 degrees. Grease 16 muffin cups, or line with paper muffin liners; set aside. Prick sweet potato several times with a fork and place onto a baking sheet.
Bake the sweet potato in the preheated oven until easily pierced with a fork, about 40 minutes. When the potato is cool enough to handle, peel and mash.
Or, prick sweet potato and microwave it for 3 minutes.
Reduce the oven temperature to 350 degrees F.

Combine all ingredients together. Spoon batter evenly into prepared muffin cups.

Bake muffins in the preheated oven until golden and the tops spring back when lightly pressed,
12 to 15 minutes.

Fruit No added Sugar, Clean eating sorbet

2011-05-20T21:04:00.001-07:00

I froze my chopped up watermelon, mango and strawberries in a ziploc bag for a couple hours ... then took it out and mashed it and squished it... and re-froze it for about an hour... ghetto fruit sorbet! No sugar :p still delicious!

Apricot-Glazed Cornish Hens

2011-05-20T18:07:00.000-07:00

1/2 teaspoon salt
1/4 teaspoon cayenne pepper
2 Cornish game hens
2 tablespoons butter, melted, divided
1/4 cup apricot preserves
1 tablespoon honey
1 tablespoon grated onion
1/8 teaspoon ground nutmeg

Directions

Combine the salt and cayenne. Rub a third of the mixture inside hens. Brush 1 tablespoon butter over hens; sprinkle with remaining seasoning mixture. Place on a rack in a shallow baking pan. Bake, uncovered, at 350 degrees F for 30 minutes.
Meanwhile, in a saucepan, combine the preserves, honey, onion, nutmeg and remaining butter. Cook and stir until preserves are melted. Brush over hens. Bake 35-40 minutes longer or until golden brown and a meat thermometer reads 180 degrees F. Cover and let stand for 5-10 minutes before serving.

511 calories per serving, 30 carbs, 20 g fat, 52 g protein, 140 mg sodium

Almond Strawberry Salad

2011-05-20T18:01:00.000-07:00

3 cups fresh baby spinach
1/2 cup sliced fresh strawberries
1/4 cup sliced honey-roasted almonds
1 tablespoon cider vinegar
1 tablespoon honey
1 1/2 teaspoons sugar (I used Stevia)

Directions

In a large bowl, combine the spinach, strawberries and almonds. In a jar with a tight-fitting lid, combine the vinegar, honey and sugar; shake well. Drizzle over salad and toss to coat. Serve immediately.

Nutritional Analysis: 3/4 cup equals 74 calories, 4 g fat (trace saturated fat), 0 cholesterol, 98 mg sodium, 9 g carbohydrate, 1 g fiber, 2 g protein. Diabetic Exchanges: 2 vegetable, 1/2 fat.

Turkey tortilla lasagna

2011-05-20T10:46:00.000-07:00

1 tsp olive oil
500 g ground turkey or chicken
1 small onion, finely diced
1 garlic clove, minced
227 g pkg sliced button mushrooms, chopped
1/2 tsp dried oregano
1/2 tsp dried basil
398 ml can tomato sauce
2 tsp brown sugar
3 10 inch flour tortillas
1/2 142 g clamshell of baby spinach, about 4 cups
2 cups shredded mozzarella-cheddar cheese mix

419 calories
30 g protein
30 g carbohydrates
20 g fat
4 g fibre
876 mg sodium

Preheat oven to 350F. Lightly spray a 9-in. pie plate with oil.
Heat a non-stick frying pan over medium. Add oil, then turkey. Cook, stirring often to break up meat, until no pink remains, about 3 min. Add onion, garlic, mushrooms and herbs. Cook until onion is soft, about 3 min. Stir in tomato sauce and brown sugar. Gently boil until sauce reduces slightly, 5 min.
Assemble lasagna by placing a tortilla on the bottom of prepared pie plate. Spread 1 1/3 cups sauce in an even layer over tortilla. Scatter 1 1/3 cups spinach, then 2/3 cup of cheese mix overtop, pressing down gently on the tortilla as you layer. Repeat with remaining tortillas, sauce, spinach and cheese. (The spinach will cook down as it bakes.)
Bake in centre of oven, uncovered, until cheese is melted, about 20 min. Let stand for 5 min before cutting into wedges.

Chicken Paprikash

2011-05-20T08:01:00.000-07:00

* Exported from MasterCook *

Chicken Paprikash (Authentic Polish Recipe)

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : 10 Points

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 medium onion -- sliced thinly (or chopped)
4 tablespoons butter or margarine
1/2 teaspoon black pepper
3 tablespoons paprika -- heaping, (3 - 4) or to taste (Hungarian)
cayenne pepper -- (to taste), optional
4 whole boneless skinless chicken breasts -- (or whole
chicken)
3/4 cup chicken broth
3/4 cup water -- (enough to cover chicken)
1/2 pint sour cream -- (or more to taste)
1 whole tomato -- cut up (optional)
1 cup flour
1 cup cold water -- (1-1/2)

Saute onion in butter. Add pepper and blend well then add chicken pieces.
Sprinkle paprika generously over top. Add cayenne pepper to taste. Add water
and broth to cover chicken with about an inch more. (I mix the water with
chicken broth for more taste.) Add tomato, if desired. Cover and let simmer
slowly till tender and chicken is done (if using whole chicken 1-2 hours).
Remove chicken.

You can add the sour cream to the pot at this point by loosening the sour
cream with some of the juice and then stirring it into the pot.
Or, you may wait and add it to your individual bowls when serving.

De-skin and de-bone the chicken (if using a whole chicken) and set it
aside. I then add 1 cup flour shaken with 1-1/2 cup cold water to the liquid
mixture to thicken it. It doesn't take long. Add the chicken meat. Bring
back to a boil to thicken.

Lentil Taco Meat

2011-05-20T07:47:00.000-07:00

Perfect for Meatless Mondays

(stuffs about 10-12 tacos)

1 cup brown lentils, rinsed and picked over
1 medium yellow onion, diced
3 cloves of garlic, minced
1/2 large bell pepper, chopped (any color)
1 cup sliced mushrooms (any kind)
1 carrot, peeled and sliced
2 ribs of celery, sliced
1-1/2 tbsp chili powder
1 tsp cumin
1/2 tsp smoked paprika
1 tsp oregano
1 bay leaf
dash cayenne
2 cups vegetable broth
1 tbsp tomato paste
1 tbsp lime juice

Heat 1/4 cup water in a large skillet. Saute onion for 3 minutes. Stir in the garlic, bell pepper, and mushrooms and cook for another 3 minutes. If the pan starts to dry up and the contents start sticking, add a tablespoon or two more of water. Add in the lentils, carrots, celery, chili powder, cumin, paprika, oregano, bay leaf, and cayenne, and saute for 1 minute, stirring constantly. Stir in the broth and bring to a boil. Turn the heat down to medium low and cover. Simmer for 30 minutes, stirring occasionally. If the mixture starts drying out, add 1/4 cup water or broth.

Remove from heat and carefully drain off any extra liquid (a little bit of liquid is fine, excessive liquid is not desirable). Remove bay leaf and stir in tomato paste and lime juice. Transfer to food processor or blender and pulse a few times, until a crumbly texture is achieved--do not puree. Serve hot.

CleanGluten and Dairy Free "Nutella"

2011-05-20T07:43:00.000-07:00

Total: about 20-30 minutes

Active: 10-15

Makes: 1 1/2 cups

INGREDIENTS

1 cup hazelnuts
¼ cup cocoa powder
5 tablespoons agave nectar
1 tablespoon vanilla extract
1 tablespoon hazelnut oil
pinch celtic sea salt

INSTRUCTIONS

Roast the hazelnuts at 350° for 8-10 minutes until they darken a bit and smell fragrant
Transfer the hazelnuts to a towel and rub off the skins if you can (I didn’t have a lot of luck with this)
In a food processor, grind the hazelnuts to a smooth butter, about 5 minutes, scraping the sides as needed
Add the cocoa, agave, vanilla, oil and salt and process until well blended, about a minute
Store in a glass mason jar in the refrigerator
Bring to room temperature prior to serving

Oven Fried Chicken

2011-05-20T07:41:00.000-07:00

1 c all purpose ( at times I sub this out for a bag of crushed up goldfish and ritz crackers)
2 packets of italian dressing mix ( or you can use italian seasoning )
1 1/2 tsp paprika
1 tsp salt ( you only need this b/c it is what helps the juices to stay in chicken)
1 tsp basil
1 tsp oregano
1/2 tsp onion powder
1/2 tsp curry powder ( this is optional if you don't want the HEAT factor)
1 c. 2% milk
4 chicken breasts
1/4 c. butter ( melted)

Line your baking pan with foil and spray with nonstick cooking spray.
Combine your flour, dressing mix( italian seasoning) , and other seasonings in a large zippy bag.
pour your milk in a shallow dish ( one large enough to fit your chicken in
Dip your chicken into the milk then put in your zippy bag, you can put a few pcs in the bag at a time. Shake it up to coat it over
place on your pan and then drizzle all the chicken with your melted butter
bake at 350 degrees for 35-50 mins or until your chicken juices are CLEAR. temp of done chicken is 165 degrees.

* CHEF JENN*

Turkey Spinach Frittata

2011-05-20T07:39:00.000-07:00

1/2 cup raw spinach leaves chopped
2 oz packaged light low cal/low fat turkey slices - I used Castlewood Oven roasted turkey - 50 calories per 2 oz.
2 wedges laughing cow swiss cheese
1/2 small container egg white substitute (or 15 tbs if you have a larger container - I don't know the TBS/cup ratio... sorry)
a liberal shaking of Mrs. Dash - the wonder spice
Rosemary to taste.

Mix all ingredients together in a mixing bowl, spray a glass pie dish with cooking spray and bake in the oven on 350 until cooked throughout... I cooked it in the microwave since I was on a time crunch, which was still really yummy but didn't give it that delicious crispy browning taste that baking in an oven would have.

Chicken Korma

2011-05-20T07:37:00.000-07:00

3 lbs chicken (cubed)
2 3/4 teaspoons salt
1/2 cup yogurt
1/2 cup water
3/4 cup onion flakes
1/2 cup butter
2 teaspoons ground cloves
2 teaspoons pepper
1 teaspoon cardamom
1 cinnamon stick (2 inches)
2 bay leaves
1 teaspoon ground turmeric
3/4 teaspoon garlic powder
1 tablespoon coriander powder
3/4 teaspoon ground ginger
1 teaspoon ground cumin
1/2 teaspoon cayenne
1/2 cup tomato puree
1 cup water
1 head cauliflower (cut into florets)

Change Measurements: US | Metric

Directions:

Prep Time: 2 hrs

Total Time: 3 1/4 hrs

Combine chicken, salt and yogurt. Mix and let marinate 2 hours.
Add 1/2 cup water to onion flakes and let stand 8 minutes.
Clarify butter by melting over low heat and removing any scum or foam from top.
Add onion to butter and cook 15 minutes, or until brown.
Add cloves, black pepper, cardamom, cinnamon stick, bay leaves and turmeric and cook 5 minutes, stirring frequently.
Add chicken and cauliflower and continue cooking, covered, for 30 minutes.
Add remaining ingredients and cook, covered, for 15 minutes, or until sauce is thickened.
Serve over rice.

Chicken Korma

Serving Size: 1 (460 g)

Servings Per Recipe: 6

Amount Per Serving: % Daily Value
Calories 523.1
Calories from Fat 336: 64%
Total Fat 37.3 g: 57%
Saturated Fat 16.2 g: 81%
Monounsaturated Fat 12.8 g: 64%
Polyunsaturated Fat 5.2 g: 26%
Trans Fat 0.0 g: 0%
Cholesterol 146.8 mg: 48%
Sodium 1322.4 mg: 55%
Potassium 902.8 mg: 25%
Magnesium 68.5 mg: 2%
Total Carbohydrate 18.5 g: 6%
Dietary Fiber 4.5 g: 18%
Sugars 8.0 g: 32%
Protein 30.1 g: 60%

Sweet Potato Apple Mouse

2011-05-20T07:34:00.000-07:00

makes 12 mini cups

2 cups oven-roasted sweet potato
1/2 cup apple juice
1 tsp apple cider vinegar
1 tsp corn starch
1 small green apple, sliced thin
1/8 tsp salt
8 ounces cream cheese
2 tsp baking powder
1 tsp cinnamon
2 tsp olive oil

3/4 cup breadcrumbs - or crushed day old bread

Instructions:

1. First bake your sweet potato in the oven. Rinse and slice venting holes across the skin. A large sweet potato will take around 40-60 minutes in a 425 degree oven. When the potato is ready it will be tender to cut down the center and the skin should fall right off the orange sticky flesh.

2. In a large mixing bowl, grab your hand beater and whip together the sweet potato, cream cheese, cinnamon, baking powder, salt, apple cider vinegar and olive oil. You'll notice the mixture is quite thick.

3. Dissolve your corn starch into your cold apple juice and then add the liquid to the mixing bowl and continue to whip the mixture - and let it loosen. Lastly, fold in your apple slices.

4. Prep your baking cups or soufflé bowls by rubbing them with oil and adding a thin layer of bread crumbs on the bottom. Then spoon the sweet potato mixture into the dishes.

mini:

larger serving size:

5. Baking times will vary based on the dish size you use and how soft you'd like your soufflé. Small muffin cups (mini appetizer size) will take about 20-25 minutes at 400 degrees. Larger soufflé dishes will take 30-60 minutes in a 400 degree oven. Good rule of thumb: when the top layer rises a tad and becomes browned, bubbly and stiff to touch - your cups are done.

6. Remove from oven. Allow to cool for a few minutes. You can also allow the soufflé to chill and firm up in the fridge. These bites are delicious hot or cold! Store in the fridge.

Cook time: 30 minutes

Cheesy Potato & Meatball Soup

2011-05-20T07:22:00.000-07:00

3 lbs ground turkey
2 eggs
1/2 c cup Bread Crumbs (Italian Style)
2 c celery
1 c onion
3/4 c chopped baby carrots
3 potatoes, diced
Velveeta 2% milk cheese, 1/3 of container, diced
10-12 c. no salt added chicken or veggie broth (I make my own)
2 tbsp olive oil

Blend eggs and crumbs with turkey and form into meatballs. Brown in olive oil. Brown celery, carrots and onions; add potatoes and brown a bit longer.

place meatballs into pan and add just enough broth to cover dice up cheese and melt into soup.

I used sea salt, and cracked pepper and a garlic pepper cracked combo to season.

Spaghetti Squash Alfredo

2011-05-20T07:18:00.000-07:00

We make it with Laughing Cow Light Swiss, a little garlic powder, a little butter spray and some grated parmesan...it tastes like Alfredo noodles. YUM!

Strawberry Cheesecake Smoothie

2011-05-20T07:16:00.000-07:00

Strawberry Cheesecake Smoothie

½ cup skim milk
½ cup non-fat cottage cheese (I used Nordica 0%, 90 cals per ½ cup)
6 packets sweetener (I use a tsp of Truvia)
½ tsp vanilla extract
1 cup strawberries, frozen (mine were fresh that I cut up and froze a little wile back)

Directions: combine all ingredients in blender, blend until smooth. * Serves 1.

WW Points: 3
Nutrition: 192 calories, 516mg sodium, 33g carbs, 4g fiber, 0g fat, 19g protein.

Roasted Red Pepper Soup

2011-05-20T07:15:00.001-07:00

Roasted Red Pepper Soup

2 red peppers, roasted
½ tsp olive oil
2 tbsp onion
6 medium baby carrots
1 garlic cloves
Dash of; sea salt, parsley, thyme, rosemary, marjoram and fennel seed
1 ½ cups boiling water
1 medium sweet potato, peeled and chopped
¼ tsp fresh ground black pepper
1 tbsp nonfat plain yogurt

Directions: Grill red peppers until skin turns black and starts to blister. Remove peppers and place them into a container with a lid. Cover the peppers to build up steam, let peppers rest for 10 minutes. Heat oil in a large pot over medium heat. Add chopped onions, carrots, garlic, and herbs and sauté until the onions are translucent, about 5 minutes. Add water, roasted bell peppers and chopped sweet potato. Bring to a simmer over high heat. Decrease the heat to medium-low and cover, simmer until the potatoes are very tender, stirring occasionally, about 25 minutes. Remove soup and put in a blender along with yogurt, blend until smooth. Serve toped with fresh ground black pepper. Serves 2.

WW Points: 2
Nutrition: 122 calories, 115mg sodium, 26g carbs, 5g fiber, 2g fat, 3g protein.

Curried Sweet Potato Soup

2011-05-20T07:08:00.000-07:00

1 tablespoon oil (I used sunflower oil)
1/2-3/4 cup chopped onion (1-2 onions)
1 garlic clove, chopped
1 tablespoon curry paste (levelled tbsp, preferably Madras, Korma or another Indian or Caribbean curry paste you like)
1 tablespoon grated fresh ginger (levelled tbsp)
4 cups peeled and cubed sweet potatoes (not yams)
1 red bell pepper, deseeded and chopped
3 1/2 cups chicken stock or 3 1/2 cups vegetable stock
2 tablespoons rum (optional but recommended, I use white rum)
salt

recommended topping

4 -6 tablespoons sour cream (any fat content)
sweet paprika

Directions:

Prep Time: 15 mins

Total Time: 30 mins

SOUP:.
In a soup pot, heat oil over medium-low heat. Add curry paste and onions and cook for 4 minutes, stirring occasionally. Reduce heat if necessary. Add garlic clove and ginger and cook for another 1-2 minutes.
Add sweet potatoes and pepper. Mix. Add stock. Cook for 15 minutes or until vegetables are very soft.
Puree the ingredients in batches in a blender or puree the whole amount directly in the pot with a hand blender (if pot is high enough).
Check if you like the consistency of the soup. Add more stock or water if desired and adjust the seasonings (check if salt is needed). You can add more curry paste if desired, but most pastes need to be cooked first before adding to a dish. Add rum if using.
Serve:.
Serve in individual bowls and top each with a tablespoon of sour cream and a sprinkle of sweet paprika.

Serving Size: 1 (279 g)

Servings Per Recipe: 4

Amount Per Serving: % Daily Value
Calories 278.6
Calories from Fat 76: 27%
Total Fat 8.4 g: 13%
Saturated Fat 2.5 g: 12%
Monounsaturated Fat 2.7 g: 13%
Polyunsaturated Fat 2.4 g: 12%
Trans Fat 0.0 g: 0%
Cholesterol 12.5 mg: 4%
Sodium 385.4 mg: 16%
Potassium 786.9 mg: 22%
Magnesium 49.2 mg: 2%
Total Carbohydrate 38.6 g: 12%
Dietary Fiber 5.0 g: 20%
Sugars 11.4 g: 45%
Protein 8.2 g: 16%

Steak Dinner

2011-05-20T07:05:00.001-07:00

Grass-fed rib eye steaks with homemade herbed butter; caramelized onions; roasted broccoli, cauliflower and sugar snap peas.

Crockpot Western Omelet Casserole 10-12 hours

2011-05-20T06:42:00.000-07:00

Crockpot Western Omelet Casserole

1 bag (32 oz.) frozen hash brown potatoes

1 lb. of bacon diced, cooked and drained or 1 lb. cooked ham, cubed

1 med. diced onion

1 green bell pepper diced

1 ½ C shredded cheddar or Monterey Jack cheese

1 dozen eggs

1 C milk

1 tsp. salt

1 tsp. pepper (more or less to taste)

Serves 12

Place a layer of frozen potatoes on the bottom of the slow cooker, followed by a layer of bacon then onions, green pepper and cheese. Repeat the layering process two or three more times, ending with a layer of cheese.

Beat the eggs, milk and salt & pepper together. Pour over the Crockpot mixture, cover and turn on low. Cook for 10-12 hours.

Mediterranean Pasta Salad

2011-05-20T05:21:00.000-07:00

Total Time: 25 minutes Serves: 4

Ingredients

1¾ cups fusilli pasta (or 1/4 lbs of any other pasta)

1 large bunch asparagus cut into 1-inch lengths.
½ medium onion, minced
1 cup basket cherry tomatoes, quartered (squeeze to remove seeds)
5-6 medium cloves garlic, pressed
3 tbs chopped fresh basil (or 1 TBS dried basil)
1 tbs chopped fresh tarragon (or 1 tsp dried tarragon)
3 tbs fresh lemon juice
1 tbs balsamic vinegar
3 tbs extra virgin olive oil
* Salt and cracked black pepper to taste
* Optional 4 oz low fat goat or low fat feta cheese.

Directions:

Cook pasta according to instructions on package.
While pasta is cooking prepare rest of the ingredients. Place everything but asparagus in a bowl and set aside except cheese.
When pasta is about 3 minutes from being done, add asparagus to cooking pasta. (If asparagus is thick you may want to add 4 minutes before it’s done. Or if it is thin, add 2 minutes before it’s done.) Drain and rinse in cold water in colander when done. Make sure it drains well so it doesn’t dilute flavor.
Toss with rest of ingredients, and season with salt and pepper. Crumble feta on top.

Nutritional Info

Calories:238.17 Sodium:9.23mg Protein: 7.29g Fat:11.30g Fiber: 5.02g

* High in Vitamin K & C

Fish With A Kick

2011-05-20T05:07:00.000-07:00

Ingredients:
1 lb. red skin or Yukon Gold potatoes, thinly sliced
1 T. vegetable or olive oil
1/2 tsp. salt
15 oz. can diced tomatoes, preferably fire-roasted
1 large clove garlic, peeled and cut into a few pieces
1/3 cup cilantro, loosely packed, chopped
1/4 cup sliced, pickled jalapenos
1 T. jalapeno pickling juice (from the jar or can the jalapenos were packed in)
1 lb. skinless fish filets, about 3/4 to 1-inch thick *

* Mahi mahi, tilapia, or other types of mild white fish will work well.

Directions:
Preheat oven to 400 degrees.

Place the potato slices in an 8x8-inch baking dish. Drizzle the oil over the potatoes and sprinkle them with the salt. Toss the potatoes to coat them evenly and spread them in an even layer. Cover the dish with plastic wrap and poke a few holes in it. Microwave on high heat (100% power) until the potatoes are nearly tender, about 4 to 5 minutes.

While the potatoes cook, place the tomatoes with their juices, garlic, cilantro, jalapeno slices, and jalapeno juice into a blender or food processor. Puree until nearly smooth, leaving just a little bit of texture.

Lay the fish filets over the cooked potatoes.

Pour the tomato mixture over the fish and potatoes.

Bake for 15 to 20 minutes, until the fish flakes when pressed firmly.

Serve immediately.

Serves 4.

Apple cinnamon steel cut oatmeal 7 hours

2011-05-20T05:05:00.000-07:00

2 apples, peeled, cored, cut into 1/2-inch pieces (2-1/2 to 3 cups chopped)
1 1/2 cups vanilla soy milk
1 1/2 cups water
1 cup uncooked steel-cut oats
1 tbsp coconut sap
1 tsp cinnamon
2 tsp ground flax seed
1/4 tsp sea salt
Optional garnishes: chopped nuts, raisins, maple syrup, additional milk or butter

Directions:

Coat inside of 3-1/2 quart (or larger) slow cooker with cooking spray. Add all ingredients (except optional toppings) to slow cooker. Stir, cover, and cook on low for 7 hours. Spoon oatmeal into bowls; add optional toppings, if desired. Store leftovers in refrigerator. Freezes well.

To reheat single servings: Put 1-cup cooked oatmeal in microwave proof bowl. Add 1/3 cup fat-free milk. Microwave on high for 1 minute; stir. Continue cooking for another minute, or until hot.

Recipe can be doubled in 6-quart or larger slow cooker. Increase cooking time 1 hour.

Veggie Squares

2011-05-20T05:03:00.000-07:00

12 servings
104 calories per serving (1 serving = 2 pieces)

8 oz. tube crescent rolls
3 oz. fat free cream cheese, softened
½ c low fat buttermilk ranch dressing
4 c raw veggies (cauliflower, bell peppers, carrots, broccoli)
Pam

Preheat oven to 375 degrees. Unroll crescent rolls. Spray a cookie sheet with Pam and press crescent roll dough into pan to form a crust. Bake 10 minutes or until golden. Let cool 15 minutes. Combine cheese and dressing and spread over crust. Place the veggies over the top, cut into 24 squares and serve immediately.

Caprese Salad

2011-05-20T05:00:00.000-07:00

1 tomato
2 oz. part skim mozzarella
fresh basil
salt
pepper
sprinkle of garlic
1 tsp. olive oil
splash of vinegar

Combine and toss

Broccoli, sun-dried tomato, and dijon pasta with chicken

2011-05-20T04:54:00.000-07:00

4 boneless skinless chicken breast, thawed
4 cup frozen fresh broccoli cuts
1/4 c dijon mustard
1 jar sun-dried tomato pesto
1 cup Kraft shredded parmesan, romano and asiago
16 oz elbow macaroni noodles, dry

In a pot, boil lightly salted water and add your pasta. Cook until al dente, about 8 minutes, drain, set aside (keep 1/4 cup pasta water).

At the same time, in a large pan, cook your chicken a couple minutes on each side on medium heat til surface-cooked, then break up with a spoon into smaller pieces. Add your frozen broccoli and dijon and sun-dried tomatoes. Stir to coat and until broccoli and chicken cooked through. Add pasta water, cook a little further for a minute or two to let flavors marry. Add pasta and stir well to coat, a few minutes. Add cheese and stir until incorporated.

Serves 8

The dijon is the trick - a serving is 1 tsp, but at only 5 calories (and no fats or carbs) you can feel a little better about using more. Plus, it really packs a LOT of flavor! Enjoy!

How To Make Low Calorie Pizza

2011-05-20T04:52:00.000-07:00

Pbf Signature Pita Bread Factory - Authentic Thin Style - 100% Whole Wheat Pita (Canada), 1 PIta (57 g) (I am going to try this with portabello mushrooms to get rid of the grains)
Mushrooms - Raw, 0.33 cup, pieces or slices
Butterball - Canada - Turkey Pepperoni, 15 slices
Cheese - Feta, 16 g
Cherry Berries - Grape Tomatoes Raw Red , 6 tomatoes
Olives - Black - Black Olives, 4 olives
Best Buy - Light Medium Cheddar Cheese, 30 gram
Oil - Olive, 0.5 tablespoon
Roasted tomatoes, fennel, peppers & onion sauce.(shelly's) (1/2 c per serv.), 0.5 serving
Peppers - Sweet, red, raw, 0.33 cup, sliced

Low Sodium Marinara

2011-05-20T04:50:00.001-07:00

I used no salt added diced tomatoes, tomato puree, tomato paste, low sodium V8, tons of fresh herbs AND I sauteed zucchini, baby carrots, yellow bell pepper, and onion together and then ran them through the blender so my son and husband wouldn't see the veggies.

Angela on myfitnesspal.com

Veggie Meatballs

2011-05-20T04:47:00.000-07:00

Veggie Meatballs

1 lb lean ground turkey
1 lb lean ground beef
1 large onion
1 large zucchini
6 cloves chopped garlic, grated
2 egg, beaten
1 TBSP Worcestershire sauce
1 TBSP Italian seasoning
1 TBSP grated Parmesan
1/4 tsp salt
1 tsp black pepper
1 tsp MDP's seasoning
1 c bread crumbs

Heat oven to 400 degrees.

Cut onion and zucchini into large chunks and place in a food processor. Run on high until very finely chopped.
Mix veggies and remaining ingredients together until combined (I take my ring off and mush it up good with my hands or give it a good few rounds in the kitchenaid).

Form meatballs of desired size. I use an ice cream scoop for dinner size meatballs, and a melon baller to make appetizer/soup size.

Use a broiler pan (I just put a baking rack over a baking sheet or roasting pan) and spray the top rack with cooking spray. Place formed meatballs on sheet making sure they are at least 1/2".

Roast meatballs until they are well browned. Time will vary on oven and meatball size, but I find anywhere from 20-45 minutes.

Place in a crockpot with your favorite marinara sauce. To bump up the nutrition stats with a jar of sauce, throw a couple shredded carrots in. Cook 4-6 hours on low to set the sauce absorb.

You can also finish cooking them in a pot of hot sauce. Add meatballs to warmed sauce and cook 30-45 minutes on medium-low heat.

This makes 100 3/4" mini meatballs, or 25 regular 1 1/2" meatballs.

Stats each ball: (made with 85/15 turkey and pork, and homemade breadcrumbs)
Mini:
27 calories
1 carb
2 fat
2 protein
0 fiber
25 sodium

Regular:
108 calories
4 carbs
8 fat
8 protein
0 fiber
100 sodium

Cashew Milk or cream

2011-05-20T04:43:00.000-07:00

Good Dairy Alternative--Cashew Milk/cream...1 cup of raw cashews and 2 cups of water (if you are using if for savory dishes then use chicken or veggie broth.) Blend until smooth in high speed blender or food processor. Use this in place of milk or cream when it calls for it in a recipe. This add a rich and yummy flavor with out putting more dairy in your diet.

via the Wellness Wisdom Guru

SSautéed Chicken Breasts With Creamy Chive Sauce

2011-05-20T04:41:00.000-07:00

Sautéed Chicken Breasts With Creamy Chive Sauce

Ingredients

4 pieces chicken breast, boneless, skinless, and trimmed of fat (about 1 pound)
1 teaspoon Kosher salt, divided
1/4 cup all-purpose flour
3 teaspoons extra virgin olive oil, divided
2 large shallots, finely chopped
1 tablespoon all-purpose flour
1/2 cup dry white wine
14 ounces reduced-sodium chicken broth
1/3 cup organic, reduced-fat sour cream
1 tablespoon Dijon mustard
1/2 cup fresh organic chives, chopped (about 1 bunch)

Preparation

1. Place chicken between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Season both sides of the chicken with 1/2 teaspoon salt. Place 1/4 cup flour in a shallow glass baking dish and dredge the chicken in it. Discard the excess flour.

2. Heat 2 teaspoons oil in a large skillet over medium-high heat. Add the chicken and cook until golden brown, 1 to 2 minutes per side. Transfer to a plate, cover and keep warm.

3. Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add shallots and cook, stirring constantly and scraping up any browned bits, until golden brown, 1 to 2 minutes. Sprinkle with the remaining 1 tablespoon flour; stir to coat. Add wine, broth and the remaining 1/2 teaspoon salt; bring to a boil, stirring often.

4. Return the chicken and any accumulated juices to the pan, reduce heat to a simmer, and cook until heated through and no longer pink in the center, about 6 minutes. Stir in sour cream and mustard until smooth; turn the chicken to coat with the sauce. Stir in chives and serve immediately.

Jillian Says:

Using whole-wheat flour instead of all-purpose flour will give you more nutritional bang for your calorie buck.
Always buy broth in cardboard containers instead of cans.
Look for an all-natural sour cream with minimal added ingredients.

Prep Time: 15 mins
Cook Time: 20 mins
Total Time: 35 mins

Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 244
Total Fat: 9 g
Saturated Fat: 3 g
Cholesterol: 72 mg
Sodium: 679 mg
Total Carbohydrate: 1 g
Dietary Fiber: 0 g
Protein: 26 g

Recipe reprinted with the permission of Eating Well

Foil-Pack Chicken Fajita Dinner

2011-05-20T04:39:00.000-07:00

Foil-Pack Chicken Fajita Dinner

Ingredients:
1-1/2 cups instant white rice, uncooked (I used brown!)
1-1/2 cups hot water
1 Tbsp. Taco Seasoning Mix
4 small boneless skinless chicken breast halves (1 lb.)
1 each green and red pepper, cut into strips
1/2 cup Chunky Salsa
1/2 cup Mexican Style Finely Shredded Taco Cheese

Directions:
HEAT oven to 400ºF.

FOLD up all sides of each of 4 large sheets heavy-duty foil to form 1-inch rim; spray with cooking spray. Combine rice, water and taco seasoning; spoon onto foil. Top with remaining ingredients.

BRING up foil sides; fold to make 4 packets. Place in 15x10x1-inch pan. (Cookie sheet...)

BAKE 30 to 35 min. or until chicken is done (165ºF). Cool 5 min. Cut slits in foil to release steam before opening packets.

Here is the actual original recipe without my changes: http://www.kraftrecipes.com/recipes/foil-pack-chicken-fajita-dinner-111262.aspx?tab=recipe

I did not use fresh chicken - I used frozen, and just cooked it for 45 minutes instead of the suggested 30-35. Worked great!

I also topped it with 2 tablespoons light sour cream just before eating. This was insane delicious! Not even kidding when I say I used my finger to clean out the bowl of all the sauce and licked it up. Yum. I will for sure make it again, and I am going to box up my extras for leftovers this week. I made the full recipe - but there is no reason you couldn't quarter everything and just make one packet, which is probably what I will do in the future! You could also throw in other veggies that you like - I am sure it would be good with zucchini or yellow squash, mushrooms (if that's your thing, NOT mine, haha!), onions, etc.

Easiest and tastiest dinner I have made in a long time! =)

Calories and Nutrition from the website (mine were a little lower when put into the MFP recipe maker):
Calories 350, Total fat 8g, Saturated fat 3.5g, Cholesterol 80mg, Sodium 510mg, Carbohydrate 37g, Dietary fiber 2g, Sugars 3g, Protein 31g, Vitamin A 25 %DV, Vitamin C 50 %DV, Calcium 15 %DV

Banana Corn Fritters

2011-05-20T04:36:00.000-07:00

Banana Corn Fritters

From EatingWell: February/March 2006

Savory, smoky and slightly sweet, these are great with roast pork loin, a hearty bowl of black bean soup or barbecued chicken legs and coleslaw. Dotted with creme fraiche, they make an exotic appetizer.

5 servings, 2 cakes each

Active Time: 20 minutes

Total Time: 30 minutes

Nutrition Profile

View Our Nutrition Guidelines »

Ingredients

3/4 cup yellow cornmeal
1/2 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/4-1/2 teaspoon ground chipotle chile, (see Ingredient note) or cayenne pepper
1 1/4 cups roughly mashed bananas, (about 3 medium)
1 large egg
2 tablespoons milk, or buttermilk
2 tablespoons safflower oil, divided

Preparation

Preheat oven to 400°F. Coat a baking sheet with cooking spray.
Whisk cornmeal, flour, baking powder, salt, cinnamon and chipotle (or cayenne) in a medium bowl. Mix banana, egg and milk (or buttermilk) in another medium bowl. Add the cornmeal mixture to the banana mixture and stir until just incorporated.
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Reduce heat to medium; using 2 tablespoons of batter for each, space 5 fritters evenly in the pan. Cook until golden brown, 30 seconds to 2 minutes per side. Transfer to the prepared baking sheet. Cook a second batch with the remaining oil and batter, adjusting heat to prevent burning.
Transfer the fritters to the oven and bake until puffed and firm to the touch, 8 to 10 minutes.

Tips & Notes

Make Ahead Tip: Reheat at 350°F for 15 to 20 minutes.

Ingredient Note: Chipotle peppers are dried, smoked jalapeno peppers, often used to add heat and a smoky flavor to foods. Ground chipotle can be found in the specialty-spice section of most supermarkets.

Nutrition

Per serving: 243 calories; 8 g fat ( 1 g sat , 4 g mono ); 43 mg cholesterol; 41 g carbohydrates; 5 g protein; 4 g fiber; 326 mg sodium; 286 mg potassium.

Nutrition Bonus: Fiber (16% daily value).

Exchanges: 1 fruit, 1 1/2 starch

Chicken with Sugar Snap Peas & Spring Herbs

2011-05-20T04:32:00.000-07:00

From EatingWell: April/May 2006, EatingWell for a Healthy Heart Cookbook (2008)

Quick-cooking chicken cutlets are paired with an elegant but easy light sauce of sugar snap peas and artichoke hearts. This dish can be made without the sprouted beans, but is especially delicious with them—if you have extras, try them on a salad.

4 servings

Active Time: 35 minutes

Total Time: 35 minutes

Nutrition Profile

Ingredients

1 cup reduced-sodium chicken broth
1 teaspoon Dijon mustard
1/2 teaspoon salt
Freshly ground pepper to taste
2 teaspoons plus 1 tablespoon flour, divided
1 pound thin-sliced chicken breast cutlets
1 tablespoon extra-virgin olive oil
8 ounces sugar snap peas, cut in half (2 cups)
1 14-ounce can quartered artichoke hearts, rinsed
1/4 cup sprouted beans, (see Note), optional
3 tablespoons minced fresh herbs, such as chives, tarragon or dill
2 teaspoons champagne vinegar, or white-wine vinegar

Preparation

Whisk broth, mustard, salt, pepper and 2 teaspoons flour in a small bowl until smooth.
Sprinkle both sides of the chicken with the remaining 1 tablespoon flour. Heat oil in a large nonstick skillet over medium-high heat. Cook the chicken in two batches, adjusting heat as necessary to prevent burning, until golden, about 2 minutes per side. Transfer the chicken to a plate; tent with foil to keep warm.
Stir the broth mixture and add to the pan along with snap peas, artichoke hearts and sprouted beans (if using). Bring to a simmer, stirring constantly. Reduce heat to maintain a gentle simmer and cook until the snap peas are tender-crisp, 3 to 5 minutes.
Return the chicken to the pan, nestling it into the vegetables, and simmer until heated through, 1 to 2 minutes. Remove from heat; stir in herbs and vinegar.

Tips & Notes

Note: Sprouted beans, not to be confused with bean sprouts, are beans that have just barely sprouted—they look like a bean with a tiny fiber attached (rather than the more fleshy-looking sprouts commonly used in Asian cooking). Eat raw in salads or add to cooked dishes; they're an excellent source of fiber and protein. Look for them in the produce section near other sprouts.

Nutrition

Per serving: 248 calories; 6 g fat ( 1 g sat , 4 g mono ); 63 mg cholesterol; 19 g carbohydrates; 29 g protein; 7 g fiber; 605 mg sodium; 603 mg potassium.

Nutrition Bonus: Vitamin C (35% daily value), Magnesium (20% dv), Potassium (17% dv), Iron (15% dv).

Carbohydrate Servings: 1

Exchanges: 4 very lean meat, 2 vegetable, 1 fat

Katey's Tomato Viniagrette

2011-05-20T03:44:00.000-07:00

Tomato viniagrette... for one... or to share.. super super easy

really low cal & delicious, eat the whole thing if you want ...no guilt

dice up 1-2 nice dark red tomato or a container of cherry/grape tomatoes

crush em up a bit so you have a bowl full of juicy goodness

add a few tsp- as much as you like.. of the vinegar of your choosing... I like lots in mine & usually use like a 1/4 cup w 2 tomatoes... and i like lots of different kinds of vinegar so I swap it around a lot... flavored rice vinegar rocks & lots of variations never boring

add some cracked pepper & whatever other spices you enjoy in this... very customizable...

throw it over a bowl of leafy greens, toss in some shredded carrot, fruit if that's your thing... whatever u like in a salad... this tomato vinegarette is too good.

Veggie Pasta With Italian Chicken Sausage

2011-05-18T04:19:00.000-07:00

Ingredients:

2 small zucchini
2 tablespoons extra-virgin olive oil
Salt and pepper to taste
1 garlic clove, diced
1 cup diced tomatoes
1 teaspoon oregano
1/2 pound cooked Italian chicken sausage, sliced into small pieces
1/4 cup grated Parmesan cheese, or to taste

Instructions:

1. Using a vegetable peeler and turning the zucchini as you go, slice the zucchini into ribbons. In a skillet, over medium heat, sauté zucchini in 1 tablespoon of oil until it's soft and the edges are clear. Add salt and pepper to taste.

2. In a separate pan over medium heat, heat remaining 1 tablespoon of oil and add garlic. Sauté for a minute, and then add the tomatoes and oregano. Simmer for a few minutes, and then stir in the sausage.

3. Spoon sauce over zucchini. Sprinkle with Parmesan to taste.

Makes 2 servings.

Nutrition Facts
Number of Servings: 2
Amount Per Serving Calories: 409
Total Fat: 29 g
Saturated Fat: 11 g
Cholesterol: 89 mg
Sodium: 324 mg
Total Carbohydrate: 9 g
Dietary Fiber: 3 g
Protein: 28 g

SPINACH AND ONION SAUTE

2011-05-15T06:19:00.000-07:00

Yield: 4 servings
Source: The Complete Diabetes Prevention Plan

INGREDIENTS

- 2 tablespoons reduced-fat margarine or light butter
- 1 medium yellow onion, very thinly sliced
- 1/4 teaspoon dried thyme
- 10 ounce package prewashed baby spinach (about 10 cups)

DIRECTIONS

Place the margarine or butter in a large, deep, nonstick
skillet. Add the onion and thyme and place over medium heat.
Cover and cook for several minutes, until the onions are soft.

Add the spinach, and toss gently over medium-high heat for
a couple of minutes, just until the spinach is wilted. Serve hot.

Nutritional Information Per Serving (2/3 cup per serving):
Calories: 48, Carbohydrate: 5 g, Cholesterol: 0 mg,
Fat: 2.8 g, Fat: 0.8 g, Fiber: 2.3 g,
Protein: 2.3 g, Sodium: 106 mg, Calcium: 75 mg
Diabetic Exchanges: 1 Vegetable, 1/2 Fat

Quinoa Salad

2011-05-01T13:53:00.000-07:00

Quinoa Salad

(from INSANITY: THE ASYLUM)

Quinoa contains all the amino acids needed to make a complete protein. It's pretty rare to see that kind of nutrient profile in a single plant-based food.

1/2 cup quinoa
2 cups water or broth (chicken or vegetable)
1 tsp. turmeric
1 pinch salt
1 lemon wedge
1 lime wedge
1/4 cup sliced cucumber
1 Tbsp. diced onion
1 tsp. grated raw ginger
1 Tbsp. julienned mint
1 Tbsp. chopped pistachio nuts
1/2 cup chopped romaine lettuce

Combine quinoa, water or broth, salt, and turmeric in a medium saucepan. Cover and cook over medium heat until about half the liquid is absorbed and quinoa begins to soften, about 15 minutes. Strain quinoa in a mesh strainer, then place in a bowl. Squeeze lemon and lime over quinoa and place in refrigerator to cool. When cool, toss with remaining ingredients. Makes 1 serving.

Preparation Time: 40 minutes

Nutritional Information (per serving, prepared with water):

Calories Protein Fiber Carbs Fat Total Saturated Fat

383 14 g 7 g 64 g 9 g 1 g

Steak, Gorgonzola, Arugula Flat-bread with a Balsamic Reduction

2011-05-01T06:18:00.000-07:00

Steak, Gorgonzola, Arugula Flat-bread with a Balsamic Reduction

by I See Fit People

Dough:

2 cups flour

1 cup hot water (hot as tap will allow)

1/2 tsp sugar (no substute, yeast needs sugar)

1 packet fast rise yeast

Flat-bread:

1 cup Balsamic vinegar

Gorgonzola cheese

Asiagio cheese

.8 lbs Steak (lean cut)

1 small onion

Arugula

Run tap water until hot, measure 1 cup, add yeast and sugar, mix thoroughly and let stand. Measure out 2 cups of flour into a large mixing bowl. After about 5 minutes, the water/yeast mix should have a nice layer of foam (yeast is active), mix into flower. Dough should be fairly dry and stiff, fold over several times and form a ball, place back in bowl and cover with a cloth, put in a warm location to rise for ½ to 1 hour.

While dough is rising, pour balsamic into a small sauce pan, and place on high heat. When balsamic starts to boil, wisk near continuously. Continue to boil balsamic until reduced by half, remove from heat and let cool. Balsamic should be fairly thick and sweeter.

Trim fat from steak and cut into thin slices. Chop onion into ¼” thick slices. Heat fry pan on med. high, coat with olive oil cooking spray and add meat and onion. Season to taste with salt and pepper, cook to Medium.

Wash and chop arugula.

After dough has risen, punch down to a flat, thick disk. Using kitchen scissors, cut into 4 pieces and form into balls. Spread out some flower on counter and using a small roller, roll each ball out into a very thin crust (thickness of cardboard). Lightly spray each side with olive oil cooking spray and place on a grilling sheet.

Crumble gorgonzola and grate asiago (about 4:1 gorgonzola to asiago). Sprinkle cheese blend on each crust, coverage should be sporadic. Add steak and onions and place on grill. Set on burner on low and grill sheet off direct heat until cheese starts to melt, then move sheet over direct heat until crust is crispy. Bring in and drizzle balsamic reduction and add arugula. Slice and serve. Amounts of cheese and steak can be adjusted to taste but should serve 4.

South-of-the-Border Salmon Burgers

2011-05-01T06:05:00.000-07:00

South-of-the-Border Salmon Burgers

Description
Salmon’s rich meat is perfect for making tasty, well-formed patties. Chili powder, cumin, lime, and cilantro create a Tex-Mex flavor here. For a Greek variation, try chopped fresh oregano, thyme, minced onion, and garlic. For Phase 2, serve the burgers in whole-wheat pitas.

Prep time: 15 minutes
Cook time: 12 minutes

Makes 4 servings

Ingredients
1 pound salmon fillet, skin removed, fish cut into 1" chunks
2 teaspoons plus 1/4 cup reduced-fat sour cream
1 1/2 teaspoons Dijon mustard
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon salt
Freshly ground black pepper
1 (8-ounce) head romaine, shredded (4 cups)
1 medium avocado, cubed
2 teaspoons extra-virgin olive oil
2 teaspoons fresh lime juice
1 tablespoon chopped fresh cilantro
1/2 teaspoon cayenne

Instructions
In a food processor, combine salmon, 2 teaspoons of the sour cream, mustard, chili powder, cumin, 1/8 teaspoon of the salt, and 1/8 teaspoon black pepper; pulse just until mixture comes together, 15 to 20 seconds. Form mixture into 4 patties, about 3/4" thick.

Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill patties until cooked through, 4 to 5 minutes per side.

While patties are cooking, in a large bowl combine lettuce, avocado, oil, 1 teaspoon of the lime juice, and remaining 1/8 teaspoon salt. Season with black pepper to taste.

In a small bowl, whisk together remaining 1/4 cup sour cream, remaining 1 teaspoon lime juice, cilantro, and cayenne.

Divide salad among 4 plates and place a burger alongside. Top each burger with a dollop of cilantro sour cream and serve.

Nutritional information
Per serving:
330 calories
23 g fat (5 g sat)
6 g carbohydrate
25 g protein
3 g fiber
260 mg sodium

Low Calorie, Low Carb Guacamole Wrap

2011-05-01T05:18:00.000-07:00

1 gluten free tortilla
1 /2 c. cooked, shredded turkey meat
2 Tbsp avacado

What Is That? Is It What I Think It Is???? MUSCLES!!!

2011-04-30T13:49:00.001-07:00

I haven't previously felt confident enough to post "skin pics" that show my muscles, back fat, etc but now I am beginning to see muscle definition. I thought I'd share to encourage the rest of you to tone as you're losing. You'd be amazed at how sexy seeing muscle definition makes you feel. Not bad for a 219 lb middle aged female huh? ;~)

Tazzy's Salad

2011-04-24T14:02:00.000-07:00

Garlic - Raw, 1 clove
Tone's - Ground Cayenne Pepper, 4 teaspoon
Newmans Own - Light Balsamic Vinaigrette Dressing, 2 Tablespoons
Lettuce - Cos or romaine, raw, 3 cup shredded
Vegetable - Cherry Tomatoes, 4 tomato
Generic - Mixed Raw Vegetables-Carrots,Cauliflower,Broccoli, Radishes, 1 cup

Fat Free Easy Raspberry Trifle

2011-04-24T14:00:00.000-07:00

Fat Free Easy Raspberry Trifle

1 package Betty Crocker® 1-step white angel food cake mix
1 1/4 cups cold water
2 cups boiling water
1 package (8-serving size) sugar-free raspberry-flavored gelatin
2 packages (10 ounces each) frozen sweetened raspberries, thawed
3 containers (6 ounces each) Yoplait® Original red raspberry yogurt

1. Move oven rack to lowest position (remove other racks). Preheat oven to 350°F.

2. Beat cake mix and cold water in extra-large glass or metal bowl on low speed 30 seconds; beat on medium speed 1 minute. Pour into ungreased 10x4-inch angel food cake pan (tube pan). Do not use bundt cake pan or 9x3 1/2-inch angel food pan, or batter will overflow.

3. Bake 37 to 47 minutes or until top is dark golden brown and cracks feel very dry and not sticky. Do not underbake.

4. Immediately turn pan upside down onto glass bottle until cake is completely cool, about 1 hour. Run knife around edges; remove from pan. Tear cake into about 3/4-inch pieces.

5. Pour boiling water on gelatin in large bowl; stir until gelatin is dissolved. Add raspberries. (If desired, remove several raspberries and reserve for garnish.) Refrigerate gelatin mixture about 15 minutes or until thickened but not set.

6. Layer half each of the cake pieces, gelatin mixture and yogurt in 3-quart glass bowl; repeat. Garnish with reserved raspberries. Refrigerate at least 2 hours until firm. Cover and refrigerate any remaining dessert.

Sorry I don't have the nutritional facts on it. I think when I make it, I'm going to use strawberries because I don't really like raspberries, plus I already have all the ingredients to make a strawberry version. I still have some of mine with pineapples in it and I think this will be a fun way to use the rest of it.

I have a similar version of this too. I put in a creamy layer (sometimes, I just put the creamy stuff on the table with sliced strawberries and angel food cake.

A Personal Trainer's Insight on Healthy Weight Loss

2011-04-24T13:57:00.000-07:00

As an athletic trainer I will tell you, that you can't just take pills and "HOPE".

2-3 pounds a week is the max for healthy weightloss. If you lose more than that you run a very real risk of SHOCKING your body systems into shut down. If you think you can lose weight "Biggest Loser" style and drop ten pounds a week you're kidding yourself. Those people are VERY closely monitored by medical professionals DAY AND NIGHT, something I'm assuming you're not going to be...

Best recipe for weight-loss:
intake 1200-1300 cals/day MINIMUM -- Don't drop below this because you will send your metabolism into 'starvation' mode and it will try to hold onto as many cals as possible instead of burning them and you will risk your body shutting down functions-- ie your hair WILL get nasty, as will your nails and skin and in extreme cases your body will start shutting down organs like kidneys, liver, etc

Exercise: Do 30-60 min of Cardio five-six times a week. Coupled with strength training exercises rotating focus from arms one day, legs the next, abs the third. You need to give muscles time to repair and better themselves. If you do consecutive days of concentrated exercises you will fatigue your muscles and it will adversely affect your results.

Boost metabolism naturally: Try a three day rotation of High Carb one day, Low carb next day, No carb, third day. This has been proven to be an effective means of kick starting your metabolism without pills (that really, AREN'T proven to work anyways...)

ABOVE ALL: DON'T BE SO CONCERNED BY NUMBERS ON THE SCALE!!!! I don't think I could say this enough, if I told everyone on the whole damn planet-- EVERYONE IS DIFFERENT, YOU CANNOT BASE YOUR PROGRESS ON POUNDS ALONE!!! What CAN you base it on? Well, if you really want a QUANTITATIVE method, go get a bone scan, your doctor should be able to determine how much your skeleton weighs on its own, then add 20 pounds for necessary muscle mass, organs, skin, hair, BOOBS etc. For some people it is JUST NOT POSSIBLE to be 110 pounds!! You need to be working off the look and feel of your body. At what weight do you FEEL your best, what weight do you LOOK your best? Focus on toning and cardio as much as you obsess over your scale number and you'll look fine in your bikini by July.

Best Stuffed Chicken Ever

2011-04-24T13:46:00.000-07:00

4 chicken breast, split
1 onion, diced
baby bell laughing cow cheese (4 wedges)
Mrs. Dash
garlic powder

Preheat oven to 350 degrees.

Split boneless/skinless chicken breast open.
Add raw onions and a mini babybel laughing cow cheese.
Sprinkle mrs dash and garlic powder on both sides

Bake 20-25 minutes or until juices run clear and cheese is melted.

Serve with broccoli and carrots and dinner is served!

Simple Basic Tomato Sauce

2011-04-24T13:41:00.000-07:00

Simple Basic Tomato Sauce

2 tablespoons extra-virgin olive oil
1 cup diced onion

1 green pepper, diced
2 to 3 cloves garlic, chopped or minced
1 (28-ounce) can crushed or diced tomatoes
2 teaspoons crushed red pepper flakes
2 teaspoons Italian seasoning

2 tsp oregano

1 tsp basil

2 cloves minced garlic

Heat the olive oil in a large frying pan over medium-high heat. Add the onion and pepper; saute until translucent. Add the garlic and cook and stir another 2 to 3 minutes. Stir in the tomatoes, red pepper flakes, and Italian seasoning. Season with salt. Cook until completely heated, another 2 to 3 minutes.

For a smooth sauce, place mixture in your blender or food processor and process until texture that you want.

Makes approximately 3 1/ 2 cups (enough for 4 to 6 servings).

You Look Marvelous!!!!

2011-04-24T11:48:00.000-07:00

I thought it might be nice to show you my progress. The scale has been slowing a bit but the inches are still coming off and I'm finding muscles that have been covered by fat for far too long. Top to bottom: Top: 247 lbs October 2010
2nd photo: 230 lbs December 2010
3rd & 4th photos: 225 lbs February 2011
bottom photo: 220 lbs Easter 2011

Arlene's Cranberry Sensation

2011-04-21T06:34:00.000-07:00

Arlene's Cranberry Sensation (makes enough for the whole family)

Ingredients
1-12oz package fresh cranberries
1/2 cup water
1/2 cup apple juice
1/2 cup orange juice
1/2 cup sugar (I'll either leave out or replace w/ agave)
1/2 cup packed brown sugar (I will replace w/ agave and a little molasses)
1/2 cup craisins
1/2 cup triple sec
1/2 cup mandarin oranges
1/2 cup chopped pecans

Directions
In medium sauce pan over medium heat dissolve sugar and brown sugar in water/juice mixture. Stir in cranberries and cook until they start pop (about 10 min.) Add craisins, pecans and triple sec. Simmer until it starts to thicken (about 5 min.). Remove from heat and stir in mandarin oranges. Serve warm or chilled.

Straight from Mexico Spanish Rice

2011-04-17T12:03:00.000-07:00

Ingredients

1 cup white rice (can substitute brown)
2 cups chicken or vegetable stock
1/4 cup chopped green pepper
2 tablespoons chopped celery
CELERY LEAF!- probably the most important ingredient!
1/2 tablespoons chopped onion
1/2 teaspoon minced garlic
2 tablespoons olive oil
1 fresh tomato
1 can tomato sauce (or 2 cups homemade sauce)
1/4 teaspoon seasoned salt
1/8 teaspoon chili powder
1/8 teaspoon pepper

Directions

Cook rice according to package directions, using stock instead of water; set aside. In a small skillet, saute the green pepper, celery, onion and garlic in oil until tender. Add the tomato, tomato sauce, celery leaf, seasoned salt if desired, chili powder, pepper and cooked rice. Cook 3-4 minutes or until heated through.

Nikki's Carnitas

2011-04-17T08:27:00.000-07:00

Yummy carnitas!!!!

1 teaspoon salt
1 teaspoon garlic powder
1 teaspoon ground cumin
1/2 teaspoon crumbled dried oregano
1/2 teaspoon ground coriander
1/4 teaspoon ground cinnamon
1 (4 pound) boneless pork shoulder roast
2 bay leaves
2 cups chicken broth

Directions

Mix together salt, garlic powder, cumin, oregano, coriander, and cinnamon in a bowl. Coat pork with the spice mixture. Place the bay leaves in the bottom of a slow cooker and place the pork on top. Pour the chicken broth around the sides of the pork, being careful not to rinse off the spice mixture.
Cover and cook on Low until the pork shreds easily with a fork, about 10 hours. Turn the meat after it has cooked for 5 hours. When the pork is tender, remove from slow cooker, and shred with two forks. Use cooking liquid as needed to moisten the meat.

Nutritional Information Servings Per Recipe: 10 Amount Per Serving Calories: 223 Carbohydrates: 0.7g Cholesterol: 73.6mg Dietary Fiber: 0.2g Fat: 13.9g Protein: 22.3g Sodium: 510.2mg

I made a giant thing of Spanish rice, beans, & carnitas for my Hubby a few days ago. Last night I set up a line of those plus eggs, potatoes, chorizo, taco meat, sour cream, cheese... I am happy to say I made him 35 random burritos & had my measured 1/2 cup eggs 1/2 cup potatoes & tortilla & veggie sausage

Keep Your Salads From Being Boring

2011-04-16T13:10:00.000-07:00

Here are my 2 faves: #1- romaine, cottage cheese, tuna, bacon bits, croutons, cucumbers, tomatoes & ranch! #2- spinach, (veggie) chicken, almonds, croutons, tomatoes, avacados, & balsamic vinaigrette mmm I'm hungry now lol
try some walnuts, dried cranberries, and a little blue cheese crumbles...yum! Also I use kale, spinach, and spring mix

5 hours ago
One that I make is baby spinach leaves, strawberries, walnuts and red onion with Kraft Raspberry viniagarette..I make lots of salads and they all turn out great..I wont even pay for one in a restaurant now!
I like any veggies, kalamata olives, feta cheese, grape tomatoes, or heirloom(colors it up nice) Love strips of bell pepper(great fat burner) I will put peperoncinis in mine, goodness, sprinkle sunflower seeds or pepitas, or walnuts, all measured of course. Pepitas, sunflower seeds, and ground flax are good, so is avocado. I like fresh squeezed lemon on my salad as well. Just a few things I could think of!

5 hours ago
i put cottage cheese in with balsamic vinegarette and carrots, tomatoes, hard boilled egg and spinach...amazing!
Romaine lettuce, cucumber, cherry tomatoes, black olives, sliced chicken breast, light balsamic vinegar...
Mixed greens, olives, red onion, various peppers, cherry tomatoes and dressed with salsa.
I love pears or apples in my salad - but fresh tomatoes and persian cukes! An egg is always great - or a little reduced fat cheese. It's all about the dressing for me. Finding a low cal one that I like! I love the Litehouse Pomegranate Blueberry!
This is my famous everyone loves salad (super easy BTW) Orangic spinach and herbs mixed greens, 1 tbls olive oil, 1 tbls basalmic vinegar, onion powder, garlic powder, salt, pepper, and paprika. I never measure the spices (sorry) I just sprinkle them on LOl :) This is the base, from this you can add anything. For just a simple home dinner I add cherry tomatoes and sliced raw almonds sometimes avocado. For a dinner party I add dried cranberries, spiced almonds, pears, low fat feta and mix 1tbls honey to the oil and vinegar. You can do a combo of broccoli flowers, boiled eggs, celery and bell peppers. Pomegranate seeds are a good add too. I am always asked to bring the salads :)

5 hours ago
I love fruit on my salads - normally dried cranberries, strawberries, mandarin oranges or blueberries - usually always with feta or bleu cheese!
when i get bored i try other greens. i know you just said you don't like fruit on your salad, but my new favorite is raw pea shoots w/ mustu (crispin) and scallion. lime juice, olive oil, a dash of sesame oil, sesame seeds. YUM!
oh also if you get bored easily w/ lettuce, you can keep things like blanched green beans, cooked potatoes, etc. in the fridge and throw them in your salads. i'm a big fan of hard cheese and olives and nuts in salad! :D
I do all spinich and then add a egg (hard boiled) / a Tblspoon of almonds / 1 serving of Feta / and 2 tblspoons of low fat light ranch -- that does it for me.. its my favorite salad -- of course I like a couple others with fruit but you said you don't likey.. :)

1 hour ago

BTRAILEY'S Protein Shake

2011-04-16T13:02:00.000-07:00

1 oz of cream cheese
1 TBSP heavy whipping cream
4oz Blue Diamond Unsweetened Vanilla Almond Milk
4oz water
4 ice cubes
EAS 100% Whey Vanilla Low Carb Protein Powder
Torani Sugar Free Vanilla Syrup

Along with whatever fruit or 1/2 pack Crystal light flavor I have a taste for that day, it keeps me full a lot longer and it tastes like I'm having a yummy desert! That's why I name them Blueberry or Strawberry Cheesecake and Orange Creamsicle. ABSOLUTELY delicious!

Sweet Potato Turkey Chili

2011-04-15T23:23:00.000-07:00

1 lb. ground turkey (or vegan/vegetarian meat substitute)
1 medium red onion
2 - 4 cloves garlic
1 28-oz. can diced tomatoes
1 15-oz. can pinto beans
1 20-oz. can red kidney beans
1 15-oz. can white kidney beans
1 15-oz. can Cuban-style Black Beans (Trader Joe's brand)
4 -5 baby sweet potatoes or 2 medium sized sweet potatoes, diced into bite-sized pieces
2 - 2 1/2 cups low sodium chicken broth (Trader Joe's brand)
2 - 3 tbsp. chili powder (to taste)
1/2 - 1 tsp. garlic salt
2 - 3 tsp. cumin (to taste)
1 tsp. oregano flakes
1/2 tsp. thyme
1/4 - 1/2 tsp. basil
1/4 tsp. cinnamon
1 - 2 tsp. Ghirardelli Unsweetened Cocoa Powder (to taste)
2 - 3 tsp. balsamic vinegar (to taste)
salt and pepper to taste

optional: fresh avacado, sour cream, and salsa to garnish

Put the onion and ground turkey into a large pot and cook over medium-high heat until the turkey is cooked (or, if you are making the vegetarian/vegan version, until the meat substitute is heated through). Drain the excess fat and add the tomatoes, all of the beans, the diced sweet potatoes, chicken broth, and spices, and stir well. Bring back to a soft boil and then reduce heat and cover. After it has cooked for about 20 minutes and the spices have had a chance to mingle, add the chocolate and balsamic vinegar to taste and continue to cook, covered, over medium-low heat for about 30 - 45 more minutes. Serve with fresh avacado, salsa, sour cream, if you like, and/or a nice thick slice of cornbread.

Italian Chicken Sausage with Brown Rice and Peas

2011-04-15T12:15:00.000-07:00

1 serving

1 tablespoon olive oil
1-2 links Trader Joe's Italian Style Chicken Sausage
1 cup chopped sweet onion
Fresh garlic, chopped (you know I like the garlic- I used three large cloves)
1 cup cooked Whole Grain Brown Rice (I use 10 Minute Success)
1 cup cooked peas

Heat oil over medium heat. Add garlic and onion and saute until translucent. Chop sausage links (I defrosted mine in the microwave first of course), add to pan, cook until brown. Add cooked brown rice and peas. Plate up and enjoy. That's it!

453 cals, 55 carbs, 14 fat, and 33 protein.

SOURCE: A skinny girl inside

Healthy Taco Salad

2011-04-15T03:29:00.000-07:00

Arugala and reg organic red lettuce
Deistal Organic ground turkey breast
cherry tomatoes
avocado diced
red onion diced
greek yogurt
Brown rice chips, crumbled
cilantro
salsa
organic Italian dressing
sprinkle of cumin, chili powder and garlic powder
1 can organic black beans
If you like it spicy you can add minced serranos, peppers or hot sauce

cook ground turkey and sprinkle with cumin, garlic and chili powder

Cut lettuce up and put in large bowl

Add very little dressing, beans and ground turkey once its cooled down

toss and place on plate and add all the other goodies in the amounts you enjoy most(lighter on the avocado and chips, I only sprinkle the chips for a lttle crunch) add salsa and greek yogurt and mix it all up and enjoy

Turkey Spinach Meatloaf

2011-04-10T10:56:00.001-07:00

1 pound ground turkey
1 bag of freash spinach (steamed down)
1 egg white
1 tsp garlic powder
1 tsp crushed pepper flakes ( you can adjust to your heat tolerant )
half a red onion diced

makes 5 servings each serving 182 calories

preheat your over to 400 and mix all ingredients together and place in meatloaf pan
cook for 20-30 mins (or until cooked through ) depends on your oven !

let sit for about 5 mins and then serve!!

i hope you enjoy !

Super Spicy Fresh Citrus Chicken

2011-04-03T12:48:00.001-07:00

4 oz skinless boneless chicken breast

The juice of 1 orange

1 tbsp lemon juice

1/2 tbsp fresh chopped garlic

1 tsp red pepper flakes

1 tsp ground black pepper

1/2 tbsp clover honey

2 orange slices

Dash soy sauce

Dash olive oil

Mix all ingredients but chicken in a small bowl.

After washing and drying chicken breast pierce several times with fork.

Coat the chicken in the marinade and pour all into a small ziplock baggie.

Place in fridge and marinate at least 30 minutes (longer for more flavor)

When marinade is done place chicken and marinade in shallow dish and bake at 350 for 15 minutes with orange slices on top or until chicken is done.

Serve with your fav rice and veggie and enjoy!

Cals for chicken and marinade is only 196!!!

Banana Bites

2011-03-31T22:11:00.000-07:00

Slice bananas, top with some natural peanut butter and freeze, melt some dark chocolate pieces ( don't use chips better to use bars, like bakers bittersweet chcocolate because they are made to melt and chips are not) dip frozen slices in dark chocolate and roll in Unsweetened coconut and chopped almonds or both :-) Enjoy !
LuLu

Curried Butternut Squash Bisque

2011-03-28T13:14:00.000-07:00

Curried Butternut Squash Bisque

From EatingWell: November/December 1992

8 servings, about 1 cup each

Active Time: 30 minutes

Ingredients

2 teaspoons canola oil
2 onions, chopped
3 cloves garlic, minced
1 tablespoon curry powder
1/2 teaspoon ground cumin
6 cups reduced-sodium chicken broth
1 cup apple cider
1/2 cup white rice
2 pounds butternut squash, peeled, seeded and cubed (about 6 cups) (I use frozen when I can find it for the convenience factor)
1/2 teaspoon salt
Freshly ground pepper, to taste
1/2 cup nonfat plain yogurt
2 tablespoons nonfat milk

Preparation

Heat oil in a Dutch oven or heavy soup pot over medium heat. Add onions and garlic; cook, stirring, until slightly softened, 2 to 3 minutes. Stir in curry and cumin and cook for 1 minute. Add broth, cider, rice and squash; bring to a boil. Reduce heat to low, cover and simmer until the squash is tender, 30 to 40 minutes.
Pour the mixture through a strainer set over a large bowl. Puree the solids in a food processor or blender until very smooth. (Use caution when pureeing hot liquids.) Return the puree and liquid to the pot. Heat the soup gently and season with salt and pepper.
To serve, stir yogurt and milk in a small bowl. Ladle the soup into bowls and add a dollop of the yogurt mixture. Draw the tip of a knife or a toothpick through the yogurt to make decorative swirls.

Tips & Notes

Make Ahead Tip: Prepare through Step 2, cover and refrigerate for up to 2 days.

Nutrition

Per serving: 153 calories; 2 g fat ( 1 g sat , 1 g mono ); 4 mg cholesterol; 30 g carbohydrates; 6 g protein; 4 g fiber; 267 mg sodium; 356 mg potassium.

Nutrition Bonus: Vitamin A (204% daily value), Vitamin C (40% dv), Folate (16% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch

Pineapple Upside-Down Muffins

2011-03-28T10:08:00.000-07:00

Pineapple Upside-Down Muffins

From EatingWell: Winter 2004, The Essential EatingWell Cookbook (2004)

1 dozen muffins

Active Time: 30 minutes

Total Time: 1 hour

Ingredients

Topping

2 tablespoons packed light brown sugar
2 tablespoons chopped walnuts, or pecans (optional)
1 10-ounce can pineapple slices

Muffins

3/4 cup whole-wheat flour (I use oat flour instead)
3/4 cup all-purpose flour (I use King Arthur all purpose flour)
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 tablespoon ground cinnamon
2 large eggs
1/2 cup packed light brown sugar
1/4 cup olive oil
2 tablespoons pineapple juice, or orange juice
1 teaspoon vanilla extract
1 8-ounce can crushed pineapple, (not drained)
1 cup grated carrot, (1 large)
1/2 cup old-fashioned oats
3/4 cup raisins, preferably baking raisins (see Ingredient note)
1/4 cup chopped walnuts, or pecans (optional)

Preparation

Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.
To prepare topping: Sprinkle 1/2 teaspoon brown sugar into each muffin cup. Sprinkle nuts, if using, over the sugar. Stack pineapple slices and cut into 6 wedges. Place 2 wedges in each muffin cup.
To prepare muffins: Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, salt and cinnamon in a large bowl.
Whisk eggs and brown sugar in a medium bowl until smooth. Whisk in oil, juice and vanilla. Stir in crushed pineapple. Make a well in the dry ingredients; add the wet ingredients and stir with a rubber spatula until just combined. Stir in carrot, oats, raisins and nuts, if using. Scoop the batter into the prepared muffin cups (they'll be quite full).
Bake the muffins until the tops are golden brown and firm to the touch, 15 to 25 minutes. Immediately loosen edges and turn muffins out onto a baking sheet. Restore any stray pineapple pieces and nuts. Let cool for at least 10 minutes. Serve upside-down, either warm or at room temperature.

Tips & Notes

Ingredient Note: Baking raisins, moister than regular ones, ensure a better texture. To substitute regular raisins, plump them first: soak in boiling water for 10 minutes; drain well.

Nutrition

Per muffin: 211 calories; 6 g fat ( 1 g sat , 3 g mono ); 35 mg cholesterol; 36 g carbohydrates; 4 g protein; 3 g fiber; 185 mg sodium; 152 mg potassium.

Carbohydrate Servings: 2 1/2

Exchanges: 2 starch, 1/2 fruit, 1 fat

Gingerbread Pancakes - Gluten Free

2011-03-28T08:17:00.000-07:00

Gingerbread Pancakes - Gluten Free

Gingerbread Pancakes - Gluten Free

Makes 6 medium pancakes

1 1/4 cups Bob's Red Mill Gluten Free Pancake Mix or any homemade pancake mix
1/2 cup liquid egg whites
1/2 cup unsweetened vanilla almond breeze (or milk of choice)
2 tsp molasses
1/4 tsp cinnamon
1/4 tsp ginger (ground, powdered)
1/4 tsp nutmeg
1/4 cloves, ground
1 tbsp agave

Heat skillet to medium heat. Mix all above ingredients in 1 bowl and whisk until no lumps appear. Spray skillet with cooking spray. Using an ice cream scoop to measure out batter, pour pancakes into pan. Flip after approx 2 minutes.

Nutrition (per pancake)
Cals: 109 Fat: 1.6g Carbs: 22g Fibre: 1.5g Sugars: 3g Protein: 3.7g

Turkey and Cranberry Wrap

2011-03-27T05:52:00.000-07:00

Prep Time: 5 minutes
Total Time: 5 minutes

Per Serving Calories 203

Ingredients:
1 Tbsp dried cranberries
2 Tbsp fat-free cream cheese, at room temperature
1 8-inch whole grain tortilla (I use gluten free)
2 oz. deli-style roasted turkey breast
1/2 cup shredded romaine lettuce

Preparation:

1. Place the cranberries in a small microwave-safe bowl. Cover them with a small amount of water, and microwave on high for 15 seconds, just the soften the skins. Drain the water off. Mix the cranberries with the cream cheese.

2. Spread the cranberry and cream cheese mixture down the center of the tortilla. Next layer the turkey and lettuce on the tortilla.

3. Beginning with one end of the tortilla, wrap into a tube, folding the ends in towards the middle to keep the turkey and lettuce in place. Slice in half if you wish.

Serves 1

Get the biggest bang for your calorie with nutrient-dense food

2011-03-25T05:34:00.000-07:00

In 2005, the government's revised Dietary Guidelines for Americans introduced the term "nutrient density," which sounds complicated but simply refers to how much nutrition a food provides.

Eating foods in a variety of colors will help you achieve a nutrient-dense diet.

For example, a slice of 100 percent whole-grain bread is loaded with vitamins, minerals, and fiber, while a slice of regular white bread is lower in all three.

Cooking Light asked nutrition consultants Lola O'Rourke, M.S., R.D., spokesperson for the American Dietetic Association (ADA), Lona Sandon, M.Ed., R.D., L.D., also with the ADA, as well as Ann Yelmokas McDermott, Ph.D., M.S., L.N., of the Jean Mayer Human Nutrition Research Center on Aging at Tufts University, to talk about nutrient-dense foods and how to add them to meals to boost nutrition and flavor.

Cooking Light (CL): What is nutrient density?

Ann Yelmokas McDermott: It refers to the amount of vitamins, minerals, phytochemicals, and fiber in a given portion of food -- for the fewest number of calories. Nutrient-dense foods generally tend to be lower in calories. Fruits, vegetables, whole grains, fish, and poultry are all nutrient-dense foods that give you a big bang for your buck: plenty of vitamins and minerals for the calories.

CL: What are ways to get more fruits and vegetables into your diet?

Lola O'Rourke: Fruits and vegetables are high in vitamins, minerals and fiber, and low in the things you want to minimize, like fat, cholesterol, sodium, and calories. Fresh fruit, as a rule, is preferable to dried because it has much more water, so you feel fuller longer. The nutrient profile of dried fruit is similar to that of fresh (though vitamin C is destroyed by the heat used in the drying process) but contains more calories cup per cup because the water has been removed. You should eat dried fruit in moderation.

Fruit combines easily with main-course dishes. Include apples, diced pear, or mango on a salad, for example. Pour a fruit-based salsa over chicken or fish. If you like dried fruit, sliced or diced dried apricots in yogurt or on cereal is also a quick, convenient way to increase nutrient density of those foods.

A study conducted by the USDA and the National Cancer Institute suggests that most Americans aren't consuming the recommended daily amount of vegetables -- 2½ cups a day.

To eat more servings, combine them with the main course rather than eating them separately as side dishes. Grill a flank steak with a medley of peppers, onions, celery, and carrots, and serve it on a bed of brown rice. Add finely diced or shredded carrots to classic tomato sauce -- or broccoli or cauliflower to macaroni and cheese.

While eating a variety of vegetables should be your goal -- each one has its own nutrient profile -- dark green and orange veggies are especially important because of their high antioxidant and vitamin levels.

CL: Are canned fruits and vegetables as nutrient dense as fresh?

Lona Sandon: Both are comparable to fresh and frozen in terms of nutrients, and they come in handy when you don't have time to slice, dice or peel. When you think about it, canned veggies are fresh foods already cooked.

Because of their high levels of sodium, look for low-sodium veggies -- or, with higher sodium varieties, drain the water in the can and rinse off the veggies. I do that with black beans and kidney beans -- and then add them to a green salad, ground beef or brown rice.

The same goes for canned fruits, which have nutrient levels similar to fresh. Look for varieties packed in natural juice or light syrup rather than heavy syrup, which is high in sugar and calories. It's wise to drain off even the natural juice and light syrup to reduce calories.

CL: What role does fat play in nutrient density?

O'Rourke: In general, you want to reduce fats because they have the highest number of calories compared with carbohydrates and protein. Any food with a lot of fat is going to increase the calories and, in essence, make the food less nutrient dense.

We do need some fat -- it transports fat-soluble vitamins (A, D, E, and K), carries flavors and helps you feel satisfied after eating -- but look for monounsaturated and omega-3 types and avoid saturated and trans fats. Salmon, walnuts, and flaxseeds are good sources of omega-3s. Nuts, especially almonds, are rich in monounsaturated fats, as are olive and canola oils. Add nuts in small amounts to salads, main courses, and morning cereal for flavor and crunch.

Fat-free foods don't fit into a nutrient-dense diet unless they're naturally free of fats, like vegetables and fruit. Fat-free baked products -- like cakes or muffins --replace fat with sugar, so you're still consuming lots of calories.

Compare a snack of walnuts and dried fruit to a fat-free processed cookie. The nuts are higher in good fats -- omega-3s in this case -- and you're getting vitamins, fiber, and antioxidants from the fruit. Yes, the cookie is lower in calories, but it doesn't measure up on the nutrient side.

CL: Why are whole grains considered nutrient dense?

Sandon: A whole grain is the entire edible part of any grain -- the bran, endosperm, and germ. Whole grains provide vitamins, minerals, fiber, and a wealth of antioxidants. There are many whole-grain impostors in the supermarket. Look for "100 percent whole grain" on the package or ingredient list. A food label that says "whole grain" or "made with whole grain" only means that product contains some amount of whole grain, but it may also contain enriched wheat flour, corn meal, or rye flour.

Some whole-grain products take time to adjust to -- like whole wheat pasta, which has a strong taste and chewy texture. One trick: Mix whole wheat pasta with white to slowly acclimate your palate. Also, rather than topping whole wheat pasta with marinara sauce, mix it up with steamed vegetables, which complement the pasta's firmer texture. Rice is a surprising choice when it comes to nutrient density. Brown basmati rice, for instance, is whole grain, and long-grain varieties are mostly whole grain. To add more nutrients and fiber, add wild rice to long-grain. Plain air-popped popcorn is whole grain, fiber dense, and low in calories, but it isn't great when it comes to nutrients. Still, it's fun to eat on occasion.

CL: How can people identify nutrient-dense foods?

Yelmokas McDermott: Any time you have an option, pick the most natural version of the food. If it's oatmeal, choose the least processed version. If it's oranges, go with the orange rather than juice. If it's a potato, eat the potato with the skin on instead of peeled in a gratin.

Strive to include four colors on your plate each time you eat. When you go to a salad bar, don't just have a big plate of greens; add the yellow and orange (peppers and carrots), the red (dried cranberries, beets, or red cabbage), and the beige and white (cauliflower and sunflower seeds). If you're making a ham and cheese sandwich, add plenty of lettuce and tomatoes -- and have it on whole-grain bread. Instead of eating a plain apple, spread a little peanut butter on your slices. This approach will guarantee that you eat a nutrient-dense diet.

Take two: What's the most nutrient-dense food in each of these pairs?

Diet soda or skim milk? While a diet soda has few, if any, calories, milk has more nutrients. An 80-calorie, 8-ounce cup of fat-free milk contains nearly 30 percent of the RDA for calcium, 8 grams of high-quality protein, almost a third of the daily needs for riboflavin, about one-tenth of the needed potassium, and a bit of magnesium.

One-percent low-fat cottage cheese or canned salmon? While cottage cheese has just 1 gram of fat per half-cup and salmon nearly 7 grams per 4-ounce serving, the fish is more nutrient dense. Salmon contains about three times more calcium (courtesy of its small bones) and four times more potassium, plus omega-3 fats and iron.

Brown rice or bulgur? A half-cup of bulgur (75 calories) outshines the same amount of brown rice (108 calories) with twice the fiber, twice the iron, and a bit more protein. Both have similar amounts of B vitamins and minerals

http://edition.cnn.com/2009/HEALTH/05/05/more.for.your.calories/index.html

Nutrient Dense Foods

2011-03-25T05:32:00.000-07:00

- avocado, nuts, cheese, peanut butter, eggs (yolks as well as whites), wholegrain bread, brown rice, hommous. You don't need to go for low fat or sugar free versions
- make your jello with evaporated milk and add in some banana or other fruit, or add yoghurt. This was my favourite dessert as a kid :)
- make a smoothie with fruit, yoghurt, peanut butter and full cream milk.
- make sure you start out the day with a healthy breakfast - oatmeal with banana, apple and cinnamon, or poached eggs on wholegrain bread.

Max4pup's Smoothie

2011-03-25T05:29:00.000-07:00

1 cup orange juice
1/2 cup peaches
1/2 cup blueberries
1/2 strawberry/banana (frozen)
flaxseed

Put ingredients in blender and blend.

Fiber Muffins

2011-03-25T05:26:00.000-07:00

2 c. Fiber One Cereal (or All Bran) (I use Perky's flax cereal instead)
1 c. flour, whole grain (I use oat flour)
1 egg white
1/4 c. honey
1 tsp. salt
1 tsp baking powder
1 1/4 c. buttermilk
1 cup of blueberries or any berry you want

Directions
Mix together the All Bran, egg, and milk and let sit for a few minutes then add in all the other ingredients.
Preheat oven to 400 degrees and bake in a greased muffin tin for 25 minutes.

Number of Servings: 12

Number of Servings: 12

Lebanese Cream Cheese

2011-03-18T20:23:00.000-07:00

Lebanese Cream Cheese (60% Fewer Calories!)

Posted on 03/16/2011 by McKayMachinaon myfitnesspal.com

This is how I make cream cheese. It's called Labneh and it is GLORIOUS. This is one of my favorite pre-healthy recipes. Just, turns out, it's actually better for you! :D Tastes like heaven. I am a cream cheese FREAK but I will take Labneh any day over cream cheese. It really is that good.

You may see other spellings like Lebni, Labni, Labna, etc.

Regular cream cheese has 100 calories per ounce. Labneh is only 40 cals/oz.! It's so easy to make overnight in the fridge. Check it out!

Ingredients

32 oz. Greek Yogurt

1 tsp. salt (I'm going to omit)

Stir 1 tsp. of salt into 32 oz. greek yogurt. Pour yogurt into (brand new) doubled-over pantyhose. You can use tripled-over cheesecloth if you want but pantyhose are perfect! Tie tight. Hang from a wooden spoon over a tall pitcher at least 2-3" off the bottom. Refrigerate overnight so all the whey drips off. Pull out the pantyhose, cut open, roll labeh out onto a dish. Smooth with the back of a spoon.

Garnish with any combination of the following:

Your favorite dried herbs. Some good ones I've found are dill, mint, chives and parsley.

Za'atar. Make your own or buy it. Usually includes oregano, basil, thyme, savory and other dried herbs.

Olive oil

Kalamata olives

Smoked paprika. My favorite!

Sun-dried Tomatoes, chopped

Roasted Red Pepper

Garlic, chopped and sauteed

Honey

Berries

Whatever sounds yummy!

Serve with pita bread or your favorite veggies.

I like to mix plain labneh in with my pastas for creamy sauce, with my eggs for creamy omelets and spread it on sandwiches and wraps in place of condiments.

Again, only 40 cals/oz.

Bonus: You can use the left over whey to make fresh ricotta. :)

Souch Beach Mediterranean Veggie Pitas

2011-03-06T16:57:00.000-08:00

Mediterranean Vegetable Sandwiches (Phase 2)

Description
The bright colors and flavors of this overstuffed sandwich reflect the sunny region it’s named for. Soaking the onions in ice water tames the bite; try this technique for salads too. If you’re on Phase 1, skip the pita and eat the filling as a salad.

Prep time: 30 minutes

Makes 4 (1/2-pita) servings

Ingredients
1/2 small red onion, very thinly sliced
1 (15.5-ounce) can chickpeas, rinsed and drained
1 1/2 cups baby spinach
3 ounces reduced-fat feta cheese, crumbled (generous 1/3 cup)
1 medium cucumber, halved crosswise and thinly sliced lengthwise
1 large tomato, thinly sliced
2 roasted red peppers (from a jar), rinsed and cut into 1/4" slices
1/4 cup pitted kalamata olives, roughly chopped ( I omitted to lower the sodium)
1 tablespoon extra-virgin olive oil
1 1/2 teaspoons red-wine vinegar
1/8 teaspoon ground cumin
Cayenne
2 (6") whole-grain pita breads, halved

Instructions
Place onion in a small bowl and cover with ice water, let sit for 10 minutes.

Drain onion, pat dry, and place in a medium bowl. Add chickpeas, spinach, feta, cucumber, tomato, peppers, olives, oil, vinegar, and cumin; stir gently to combine. Season with cayenne to taste.

Fill pita halves with vegetable mixture and serve.

Nutritional information
Per serving with pita:
290 calories
9 g fat (2.5 g sat)
44 g carbohydrate
13 g protein
8 g fiber
770 mg sodium

Kale Chips

2011-03-04T19:27:00.001-08:00

I tried making Kale Chips a couple months ago and they came out tasting like burnt paper. But I tried again last week and tweaked the temp and cooking time. Now I'm addicted to them and look forward to having them as a snack everyday!

Ingredients:
Bunch of Kale rinsed and dried
Fat Free Olive Oil cooking spray
Johnny's Seasoning/ Sea Salt

Spray a cookie sheet, tear the kale into bite size pieces, discard the stems. Arrange on the cookie sheet and spray again with the cooking spray, lightly (and I mean lightly, Kale seems to already have a salty flavor, you can always salt more after cooking) salt and bake at 350 for 8-10 minutes until slightly crispy, they tend to crisp up more as they cool and it's easy to over cook, you have to watch carefully until you know how your oven will cook. They are an awesome savory snack with out the guilt!

1 Cup Serving
Calories 15 Sodium 175 mg
Total Fat 0 g Potassium 0 mg
Saturated 0 g Total Carbs 3 g
Polyunsaturated 0 g Dietary Fiber 1 g
Monounsaturated 0 g Sugars 0 g
Trans 0 g Protein 1 g
Cholesterol 0 mg

Spinach and Swiss stuffed Turkey Burgers

2011-03-04T19:24:00.000-08:00

Spinach and Swiss stuffed Turkey Burgers

Ingredients:

8 oz Lean Ground Turkey
1- 1 1/2 cup Baby Spinach
1 small onion
1-2 cloves garlic
1 tbsp whatever fat you prefer, I used EVOO
2 slices low-fat swiss.

Chop onion and garlic and saute in evoo until translucent. Rinse and add baby spinach. Saute until spinach is wilted. Doesn't take very long. Remove from pan.

Season meat however you prefer. I actually didn't season it at all. The garlic and onion mixed in with the spinach flavored it pretty good. Separate into four equal portions and shape into patties. Place slice of cheese on two of the portions. Half spinach mixture and place on top of cheese. Add the other portion of turkey to top and seal the edges. Cook in same pan you used for spinach mixture. I didn't need to add extra oil and it didn't stick.

When it was done I ate it on a ww bagel thin. Any bread will do. Honestly it would be good without bread lol.

Hope you enjoy.

Ends up being right around 250 calories for just the burger.

Edited by tmbowman on Fri 03/04/11 05:42 PM

Brazilian Collard Greens

2011-02-26T14:34:00.000-08:00

Ingredients:

Servings:

2 lbs collard greens
2 tablespoons olive oil
1 tablespoon butter
1/3 cup minced shallot
1 tablespoon minced garlic
kosher salt and pepper

Directions:

Prep Time: 5 mins

Total Time: 25 mins

1 Remove and discard stems from collard greens and cut leaves into strips.
2 Heat oil and butter in large saute pan over medium-high heat. Add shallots and garlic, sauteing until brown.
3 Slowly add collard greens, stirring until they reach the desired degree of tenderness, about 15 minutes (time will vary on your personal taste).
4 Add kosher salt and pepper to taste.

Nutrition Facts

Brazilian Collard Greens

Serving Size: 1 (127 g)

Servings Per Recipe: 8

Amount Per Serving: % Daily Value
Calories 78.4
Calories from Fat 47: 60%
Total Fat 5.2 g: 8%
Saturated Fat 1.4 g: 7%
Monounsaturated Fat 2.8 g: 14%
Polyunsaturated Fat 0.6 g: 3%
Trans Fat 0.0 g: 0%
Cholesterol 3.8 mg: 1%
Sodium 29.4 mg: 1%
Potassium 158.5 mg: 4%
Magnesium 24.4 mg: 1%
Total Carbohydrate 7.0 g: 2%
Dietary Fiber 3.2 g: 12%
Sugars 0.4 g: 1%
Protein 2.6 g: 5%

8 servings

Steph's High Fiber Brownies

2011-02-23T14:51:00.000-08:00

source: myfitnesspal, posted by tcharrisjr

These brownies have a few secret ingredients: black beans and prunes, along with oats and whole wheat flour, boost the nutrition, while the dark cocoa powder and mini chocolate chips keep the rich flavor that you crave in a brownie.
I prefer the richer flavor of dark brown sugar, but you can use light if that's all you have.
Swap vanilla extract for almond or peppermint extract to alter the flavor. (If you use almond extract, mix in 1/2 cup chopped walnuts or almonds to the batter. For minty brownies, add a couple of chopped candy canes.)
These have 6 g fiber and protein each--and just 3 g fat. This is a treat you can feel good about eating. The result is a thick, fudge-like brownie that's rich and delicious.

INGREDIENTS
1 15.5-ounce can black beans, drained and rinsed (or 1 1/2 cups cooked dried beans)
2 cups water
1/2 cup prunes
1/4 cup packed dark brown sugar (I will use an equivalent amt of dark agave or agave molasses mix)
1 teaspoon vanilla extract
1/3 cup dark cocoa powder

1/2 cup oats (certified organic)
1 1/2 cups whole wheat flour (I will use King Arthur all purpose self-rising gluten free flour)
1/2 t salt
1 1/2 t baking powder
1/2 cup mini chocolate chips (I use dairy free chips)

DIRECTIONS
Preheat the oven to 350�F.

Place the prunes in the bowl of a food processor and pulse a few times to start to break them down.

Add the black beans and process until smooth, adding a cup of the water in a steady stream to thin the mixture. The beans and prunes will be smooth with a few chunks.

Add the brown sugar and vanilla extract and pulse a few times to combine.

Add the oats, flour, salt and baking powder to the food processor and pulse until combined.

Add the remaining cup of water in a stream until a thick but smooth batter has formed. (You might not need all the water.)

Add the chocolate chips and pulse a few times to mix in.

Coat a 9x13-inch baking dish with nonstick cooking spray, then pour in the brownie batter.

Bake 30 minutes, or until a toothpick inserted in the center comes out clean. Allow to cool before slicing into 12 brownies.

Note: For a party, slice into 24 brownies.

Number of Servings: 12

Steel-Cut Oats with Apples and Pecans

2011-02-22T19:16:00.000-08:00

Steel-Cut Oats with Apples and Pecans
Adapted from Jillian Michaels’ “Master Your Metabolism Cookbook”
1/3 cup chopped pecans or walnuts
1 cup almond milk (recommended: vanilla-flavored)
1 cup water plus 1 tablespoons (divided)
1 cup quick-cooking steel-cut oats
2 apples, cored and chopped into 1/2-inch pieces
1/2 teaspoon ground cinnamon
4 1/2 teaspoons maple syrup or agave nectar (divided)
1. To Toast the Pecans or Walnuts: Preheat the oven to 350 degrees F. Place the nuts on a baking sheet, and toast them in the oven until you can smell them, about 5 minutes.
2. In a medium saucepan, combine the almond milk, water and oats. Bring to a boil over high heat. Reduce the heat to low, cover and simmer until most of the liquid is absorbed, about 10 minutes. Turn off the heat and let stand, covered, for 5 minutes.
3. While the oatmeal is cooking, in a small saucepan, combine 1 tablespoon water with the chopped apples, cinnamon and 1/2 teaspoon of maple syrup. Cook over medium heat until the apples are softened and the liquid has reduced to a syrupy consistency, 3 to 5 minutes. Stir in the pecans, and cover to keep warm.
4. Stir the apples and nuts into the cooked and rested oatmeal. Divide among four bowls. Drizzle 1 teaspoon maple syrup over each bowl and serve.
NOTE: If you have leftovers, add a little more almond milk to the oatmeal before you reheat it, and stir it in for maximum creaminess.

Profiling Me

2011-02-19T07:38:00.000-08:00

I probably should have been doing this all along, but I am going to post progress pictures every 3 months during this journey. I have noticed my belly toning considerably, but I still have a long ways to go. The hysto fat apron on my belly is gone, so we're getting there. Anyway, here are some profile pics to show my success so far:

REAL FOOD & CLEAN EATING WORK

2011-02-19T05:35:00.000-08:00

Hello friends,

I had the dr. appt yesterday to review my lipid panel and do the annual physical. Overall, things went quite well:

Sugars are normal
bp is now normal
LDL is now normal
HDL is 56
Triglycerides are 156 (borderline high)
Total cholesterol was 210

She gave me a new calorie goal: 1800-2000 calories EATEN, not 2400 and exercising to get to 1600 or 1800 and a carb limit of 250. So I am very close to where I need to be so I will continue to do what I am doing because it is obviously working. I did grab a few low-carb books at the Goodwill yesterday for a bit more inspiration on the carb front. I'm not eating much bread or pasta since becoming gluten-free so the carbs I am eating are mostly from fruits and veggies. We'll re-evaluate in another 3 months but for now, no medication is necessary because she thinks I can whip this on my own.

YAY ME!!!

Accomplishment of the Day

2011-02-13T17:42:00.000-08:00

OK 15 minutes of Jillian's Shred It (not 30 day Shred - thought I ordered 30 day, but alas no) kicked my butt. I will take that accomplishment though because when I began this journey in October I couldn't lift a 3 lb weight for 15 minutes continuously. Making progress!

Roasted Garlic and Sweet Potato Soup Recipe

2011-02-13T15:42:00.000-08:00

10 Servings
Prep: 1 hour + cooling Cook: 15 min.

Ingredients

1 whole garlic bulb
3 teaspoons olive oil, divided
2-1/2 pounds sweet potatoes (about 4 large), peeled and cut into 1/2-inch slices
2 large onions, cut into wedges
6 cups reduced-sodium chicken broth, divided
2 tablespoons minced fresh parsley
1 tablespoon minced fresh thyme or 1 teaspoon dried thyme
1/4 teaspoon salt
1/8 teaspoon pepper

Directions

Remove papery outer skin from garlic bulb (do not peel or separate cloves). Cut top off bulb; brush with 1/2 teaspoon oil. Wrap in heavy-duty foil.
Place sweet potatoes and onions in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Drizzle with remaining oil; toss to coat.
Bake garlic and vegetables at 425° for 30-35 minutes or until tender. Cool for 10-15 minutes.
Place 1-1/2 cups broth, parsley, thyme, salt and pepper in a blender. Squeeze softened garlic into mixture; cover and process until smooth. Transfer to a large saucepan.
In batches, process the sweet potatoes, onions and remaining broth until smooth; add to garlic mixture. Cook, stirring occasionally, until heated through. Yield: 10 servings (2-1/2 quarts).

Nutrition Facts: 1 cup equals 109 calories, 2 g fat (trace saturated fat), 0 cholesterol, 440 mg sodium, 21 g carbohydrate, 3 g fiber, 4 g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat.

Making Progress

2011-02-13T15:25:00.000-08:00

Hello friends,

It has been a while since I've done a blog post so I thought I would do an update and post a few progress pics as well. This has been quite the journey: I am now down 24 lbs and eating far more fruits and veggies than I ever thought possible. I'm enjoying discovering new flavors and textures and honestly wish I had made this lifestyle change sooner. Often when people comment on my weight loss and ask how I achieved it, I will explain that I gave up (most) dairy, refined sugars and flours, soy and gluten and they respond with "What's left to eat?" A LOT!!! As a result of the choices I've made, I have to eat fresh food, I have to connect with the people who prepare my food, I have to know what is in my food and I am finding that to a terrific adventure.

For example, today's menu consisted of the following:

carrot cake oatmeal, a banana and coffee for breakfast
Moroccan veggetable soup and Garden Fresh stir fry for lunch
paprika braised chicken, spaghetti squash, roasted root veggies and salad for dinner
Greek yogurt and an orange preworkout
dark chocolate and a rice cake post workout

The first picture is me at my starting weight of 247 lbs Halloween 2010. I was miserable and in pain constantly.

The second picture is me and my husband at my company holiday party. Six weeks post-hysterectomy at 226 lbs.

The final two photos are me gussied up for Valentine's dinner. Current weight 220 lbs.

I have to say that I am rather enjoying learning to take care of myself, to enjoy exercise and to find peace in the process. Onward and downward!

I Love ME!!!

2011-01-28T14:19:00.000-08:00

Well, I have now been on this journey for 3 months and am down 23 lbs. As I stop to consider my progress over the past few months, I am so proud of myself. My initial goals were as follows:

Exercise 30 minutes 4 times per week
Eat more fish
Eat more fruit and veggies
Consume less meat
Reduce or eliminate my refined sugar and flour consumption
Lose weight
Lower my blood pressure and cholesterol levels
Avoid diabetes

Some of my achievements:

I now exercise 45-1 hour or more DAILY (for a non-exerciser who previously hated to sweat, that is a huge development)
my blood pressure is now in the normal range
more vegetarian meals and international cuisines have made their way onto our table
my joints don't hurt, I don't get migraines as often and I have more energy since going gluten and refined food free.
we are saving money by eating at home
I am truly enjoying challenging my body and proving that I CAN do things I never thought possible

So as I look back and as Valentine's Day approaches, I realized a few things and I'll share them with you here.

I LOVE ME!

Ahhhhhhhh Valentine’s Day approacheth. Visions of flowers, wining and dining and love come to mind. Thoughts of our loved ones, finding a love one or being loved come to mind. Yet in all of the love fren...zy, we often overlook loving ourselves.

Our self-talk is often negative and takes our magnificence for granted. It has been said that we wouldn’t speak to others in the fashion we speak to ourselves. So this Valentine’s Day, I am doing something a little different. I am writing a love letter to myself. It is time to appreciate my attributes and revel in the glory that is ME.

I recently had a health challenge and have begun making strides toward becoming healthier and in doing so, I am learning to love myself enough to take care of myself. I am feeding myself with clean, healthy, real food and discovering the joy of vegetarian meals. I am adding spice to my meals by bringing a sense of adventure to the table and trying new flavor combinations. I am discovering the joys of moving my body and using exercise to energize, challenge myself, release stress, anger or to relax.

My goals have become more important to me, both my educational goals and my health goals and very little gets in the way of reaching of them. Even when life throws a curveball into my plans, I am finding ways to adjust and make some progress toward my goals.

My heart is a kind one and I have begun to make a more conscious effort to live simply so that I am able to relieve the suffering of others. I may not have a lot but I have enough and if I have enough, I also have enough to share. Making a difference does not require much more than caring about one another.

Looking over this past year, it has been filled with huge trials and tremendous growth and while many things have come to fruition, the biggest accomplishment is that I have learned to love myself and to care about me versus pouring everything into everyone else and not giving myself what I need.

I LOVE ME!

Warm Chicken Sausage & Potato Salad

2011-01-25T17:42:00.000-08:00

This salad is easy, fast and flavorful.

From EatingWell: January/February 2007, EatingWell for a Healthy Heart Cookbook (2008)

4 servings, about 1 3/4 cups each

Active Time: 30 minutes

Total Time: 30 minutes

Nutrition Profile

Ingredients

1 pound small potatoes, cut in half
1 5-ounce bag arugula (about 4 cups, gently packed)
12 ounces precooked chicken sausage, cut crosswise into 1/2-inch pieces
1/3 cup cider vinegar
1 tablespoon maple syrup
1 tablespoon whole-grain or Dijon mustard
1 tablespoon extra-virgin olive oil
Freshly ground pepper, to taste

Preparation

Bring 1 inch of water to a boil in a Dutch oven. Place potatoes in a steamer basket and steam, covered, until just cooked through, about 15 minutes. Transfer to a large bowl and add arugula; cover with foil to keep warm.
Cook sausage in a medium skillet over medium heat, stirring often, until browned and heated through, about 5 minutes. Add to the potato-arugula mixture.
Remove the pan from the heat and whisk in vinegar, maple syrup and mustard, scraping up any browned bits. Gradually whisk in oil. Pour the dressing over the salad and toss until the arugula is wilted. Season with pepper.

Nutrition

Per serving: 258 calories; 9 g fat (1 g sat, 3 g mono); 60 mg cholesterol; 27 g carbohydrates; 3 g added sugars; 15 g protein; 2 g fiber; 483 mg sodium; 103 mg potassium.

Nutrition Bonus: Vitamin C (45% daily value).

2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 vegetable, 2 lean meat

Dr. Oz's Green Drink

2011-01-11T07:28:00.000-08:00

This "green drink" is high in fiber, low-calorie and rich in vitamins.

Ingredients
2 cups spinach
2 cups cucumber
1 head of celery
1/2 inch or teaspoon ginger root
1 bunch parsley
2 apples
Juice of 1 lime
Juice of 1/2 lemon

Directions

Combine all ingredients in a blender. This makes approximately 28-30 ounces, or 3-4 servings.

SOURCE: http://www.doctoroz.com/videos/dr-ozs-green-drink

Calories	Protein	Fiber	Carbs	Fat Total	Saturated Fat
383	14 g	7 g	64 g	9 g	1 g