80--- Twigs and Beans (aka: Spaghetti Squash with Lentil Marinara)

This is one of those really good vegan meals that doesn't make you miss meat one bit.  Hearty, flavorful, and filling.

Twigs and Beans
Serves 4

BEANS
1 can stewed Italian tomatoes
2 cups tomato broth (made from bouillon)
1 cup red lentils
3 vine ripened tomatoes, seeded and chopped
1/2 cup chopped fresh basil leaves
2 tsp minced garlic
1/4 tsp fresh ground black pepper

TWIGS
1 medium spaghetti squash, halved lengthwise and seeded
Olive oil spray
1/2 tsp Italian seasoning

For beans, heat stewed tomatoes and tomato broth in a large stockpot over high heat.  Add red lentils and cook covered for 20 minutes, until lentils are softened.  Stir in chopped tomatoes, basil, garlic and pepper.  Reduce heat to low, cover and simmer for 15 minutes prior to serving.

For twigs, preheat oven to 350 degrees.  Lightly spray open halves of spaghetti squash with olive oil spray, then sprinkle with Italian seasoning.  Fork skins and place open-side down onto a baking sheet.  Bake for 30 minutes, or until flesh is soft enough to fork into thin strips.

To serve, place 1 cup spaghetti squash onto a plate and top with lentil marinara.

Nutrition Info per 1 cup squash with 1 cup lentil sauce: 265 calories, 2 g fat, 19 g protein, 44 g carbohydrates, 9 g fiber, 444 mg sodium

80--- The Super Pancake

Here's the trouble with pancakes.  They fill you up, and then they leave a big empty hole in your stomach a couple of hours later.  What's missing? The protein, healthy fats, and fiber. 

Protein, fats and fiber will slow your digestion, facilitating a slow release of sugar into your bloodstream giving you energy for hours after your meal.

These Super Pancakes have healthy fats, protein and fiber to make you feel like a superhero all morning long.

The Super Pancake
Makes 6-7 medium pancakes

1/2 cup whole wheat flour
1 tsp baking powder
1 tsp sugar
1 Tbsp olive oil
1 egg white
1/2 cup almond milk (or your preference)
1 Tbsp water (more or less for consistency)
1/2 cup all natural granola of your choice
1/4 cup chopped pecans
1/2 cup chopped strawberries

MAPLE YOGURT
2 Tbsp pure maple syrup
1 cup low fat plain yogurt

In a medium mixing bowl, combine flour, baking powder and sugar.  In a smaller bowl whisk together olive oil, egg white, and almond milk.  Form a well in the center of dry ingredients and add wet mixture.  Gently mix together until just combined.  Whisk in water to adjust for consistency.

Heat a large nonstick skillet over medium heat.  Reduce heat a tiny bit, then spoon 3 Tbsp batter onto skillet.  Sprinkle with 1 Tbsp granola, 1/2 Tbsp pecans and 1 Tbsp chopped strawberries.  Cover skillet and allow pancake to cook for ~5 minutes, until cooked through.  You may need to adjust heat, depending on your range.

Transfer pancake from skillet onto a plate and cover with a clean dishtowel to keep warm.

For yogurt, whisk together yogurt and maple syrup.

To serve spoon 2 Tbsp maple yogurt over each pancake.  Spend the rest of your morning doing high energy activities and notice the difference in your energy!

Nutrition Info per 1 pancake with 2 Tbsp yogurt: 181 calories, 7 g fat, 6 g protein, 23 g carbohydrates, 3 g fiber

80---Veggie Noodle Soup for Your Cold

Chicken soup is the typical food RX for a cold.  Why? Not sure.  A veggie soup would make much more sense.  The antioxidant content of the veggies will help your body to fight inflammation, thereby assisting your immune system (theoretically).    These veggies will provide you with a variety of antioxidants, giving you the boost you need!

Veggie Noodle Soup for your Cold
Serves 4

1 tsp minced garlic
1 tsp olive oil
1 large leek, sliced into thin strips
1/2 red bell pepper, coarsely chopped
2 1/2 cups kale, coarsely chopped
1 can low sodium diced tomatoes with juice
4 cups low sodium vegetable broth
4 medium tomatoes, seeded and chopped
1/2 tsp dried basil leaves
1/4 tsp fresh ground black pepper
1 cup dry whole wheat elbow macaroni
Salt & Pepper to taste

In a large soup pot, heat olive oil over medium heat.  Add minced garlic and saute until fragrant.  Add sliced leeks, kale and red pepper and saute until slightly softened, ~4 minutes.  Add canned diced tomatoes and vegetable broth and heat to a simmer.  Add chopped tomatoes, dried basil, and black pepper and reduce heat to low.

In a large pot of boiling water, cook elbow macaroni until al dente, ~ 6 minutes.  Drain and rinse, then add noodles to soup.  Simmer on low for 5-6 minutes prior to serving.

Nutrition per ~1 1/4 cup: 180 calories, 2 g fat, 14 g protein, 25 g carbohydrates, 4.3 g fiber

20--- Key Lime Custard with White Chocolate Mousse

Put on your flip flops and pretend that summer is right around the corner!  This light dessert will take you to the Keys.

Key Lime Custard with White Chocolate Mousse
Serves 4

CUSTARD
2 egg yolks
1 cup sweetened condensed milk
1/4 cup key lime juice
1/2 tsp finely grated lime peel
1/4 cup crushed graham cracker crumbs

Preheat the oven to 325 degrees. Use an electric mixer and beat the egg yolks until they are thick and turn to a light yellow. Add the sweetened condensed milk. Mix on low speed and gradually add 2 Tbsp of the lime juice. Once the juice is incorporated add the other half of the juice and continue to mix until blended (just a few seconds). Add the grated lime peel and stir in by hand. Pour the mixture into a large liquid measuring cup.

Place four ramekins in a deep baking dish, then pour warm water into baking dish so that the water comes halfway up the ramekins (be careful to keep the insides of ramekins dry).

Pour the lime mixture evenly between the cups. Cover the dish with a sheet of aluminum foil.  Put the baking dish in the oven and bake, until the custards are just set in the centers, ~12-15 minutes. Do not overbake. Remove the dish from the oven and carefully remove pots from the water. Cover with plastic wrap and refrigerate until chilled and set, ~2 hours.
 
MOUSSE
2 egg yolks
2 Tbsp white sugar
1/2 cup white chocolate chips
1 1/4 cups whipping cream, divided

Beat egg yolks in small bowl with electric mixer on high speed about 3 minutes or until thick and lemon colored. Gradually beat in sugar.

Heat 1/2 cup whipping cream in a small saucepan over medium heat just until hot. Gradually stir at least half of the cream into egg yolk mixture, then add back into hot cream in saucepan and stir. Cook over low heat about 5 minutes, stirring constantly, until mixture thickens (careful not to boil). Stir in baking chips until melted. Cover and refrigerate about 2 hours, stirring occasionally, just until chilled.

Beat remaining 3/4 cup whipping cream in chilled medium bowl with electric mixer on high speed until stiff.  Fold refrigerated mixture into whipped cream. Set aside until ready for assembly.

To assemble:  Remove chilled ramekins with custard from refrigerator and spoon mousse evenly onto the top, spreading with the back of a spoon.  Return to refrigerator for additional 1-2 hours.  To serve sprinkle each with graham cracker crumbs.

Enjoy!

80--- Cajun Corn Chowder

This is a creamy, cream-less chowder!  I made mine vegan, but add in some crawfish or shrimp for a true cajun chowder!

Cajun Corn Chowder
Serves 5

1 Tbsp olive oil
2 cloves garlic, finely minced
1 yellow onion, chopped
1 green bell pepper, chopped
2 1/2 cups frozen corn kernels, divided
1 1/2 Tbsp cajun crab boil (or other seasoning)
1 tsp paprika
1/4 tsp fresh ground black pepper
4 cups low sodium vegetable broth
12 fingerling potatoes, chopped

In a large stockpot, heat olive oil over medium-high heat.  Add garlic, onion and green pepper and saute until softened, ~ 4 minutes.  Add 2 cups corn and seasonings and reduce heat to medium.  Cook until corn is soft, ~ 2 minutes.  Pour vegetable broth into pot and increase heat to high to bring to a boil.

Add chopped potatoes to boiling soup, cover and cook for 10 minutes.  Reduce heat to low and use an immersion blender to puree contents until desired consistency is reached (more for creamier, less for chunkier).  Add remaining 1/2 cup corn kernels and allow to heat through for 5 minutes.  Serve!

Nutrition Info per ~1 1/2 cups: 232 calories, 4 g fat, 12 g protein, 38 g carbohydrates, 5 g fiber

80--- Blackened Tilapia Po'Boy Wrap

Even as a Montana native, I do realize what Fat Tuesday is all about.  Indulgence, right?  But if you have been trying really hard to make healthy lifestyle changes in the new year, why blow it all for one day if you don't have to sacrifice any flavor by eating healthy?

Po'boys can be 80s IF you reduce the amount of white flour involved, which translates to no chewy baguette.  Use a tortilla and you can still have all of the spicy cajun flavor, but less dough.

Blackened Tilapia Po'Boy Wrap
Serves 2

2- 4 oz tilapia filets
1 tsp olive oil
1 Tbsp cajun seafood boil (cajun seasoning will work)
1 tsp paprika
1/2 tsp crushed fennel seeds
2- 10" tortillas
4 large red romaine lettuce leaves
1 large ripe tomato, seeded and chopped

SPICY AIOLI
1/4 cup low fat plain yogurt
1 tsp adobo sauce (or to taste-- it's spicy!)

Mix together cajun boil, paprika, and crushed fennel seeds.  Preheat grill or oven to 400 degrees.  Rub each tilapia filet with 1/2 tsp olive oil, then liberally rub in half of the seasoning mixture into each filet (both sides).  Wrap each filet with a double layer of aluminum foil.  Place filets on grill or in oven for 12-15 minutes, until fish is flaky.

While fish is cooking, whisk together sauce ingredients and place into refrigerator until ready to use.

To serve: place two lettuce leaves into the middle of a tortilla.  Spoon on 1 Tbsp aioli onto  the leaf, then top with cooked filet.  Sprinkle with chopped tomatoes and additional 1 Tbsp aioli.  Wrap tortilla around ingredients and serve!

Nutrition Info per 1 wrap: 272 calories, 7.5 g fat, 30 g protein, 19 g carbohydrates, 1.5 g fiber

Valentine's Day Tip: Exercise with the One You Love

This Valentine's Day if you really care about the one that you love, do something for their heart.  This does not include buying them chocolates and flowers.  Get them inspired to exercise!

Couples who exercise together have as much as a 90% chance of sticking with it!  In addition, partners who exercise together are more connected and spend more quality time together.

If exercising outdoors, doing so with a partner is also more safe.

Try walking or jogging together, or signing up for a fitness class.  There are many strength exercises that can be performed with a partner, or try a "work in" set where partners switch with each other between sets.

No matter what you do for exercise, involve your partner!  Ensure that the two of you can spend a long and healthy lifetime together.