Thursday, September 30, 2010
Tuesday, September 28, 2010
Monday, September 27, 2010
My mother-in-law first made this recipe, and I admit that I was quite shocked at the addition of cantaloupe to a chicken salad. But, I was pleasantly surprised at how good it is!
Cantaloupe is a super melon! It is a concentrated source of beta-carotene (vitamin A). Beta- carotene is great for your eyes, and can even help prevent cataracts. This fruit also contains vitamins C and B6, folate, niacin, and FIBER! The best time to buy cantaloupe is in the summer months when it is at its freshness peak!
Nutrition Info per muffin: 177 calories, 6.5 g fat, 4 g protein, 25 g carbohydrate, 2 g fiber
Sunday, September 26, 2010
Friday, September 24, 2010
This salad is lovely served with the pork tenderloin you will see next in this blog. It is also a wonderful dinner salad by itself or with some chicken added in.
True or False: An apple a day keeps the doctor away.
Well.....if you eat an apple AND an 80/20 diet, then quite possibly.
Apples contain lots of phytonutrients such as quercetin, catechin, phloridzin and chlorogenic acid that act as antioxidants in our bodies. A medium-sized apple also contains around 4 grams of FIBER (aim for 25-30g per day)! The skin of an apple also contains a large amount of flavonoids. Flavonoids are also antioxidants that help to prevent unwanted inflammation, decrease excessive clotting of blood platelets, help regulate blood pressure, and regulate the overproduction of fat in your liver!
6 cups fresh spinach leaves, washed thoroughly
3 medium apples of your choice (I like Fuji or Gala), cored and chopped into 1" pieces
3/4 cup walnut halves
3/4 cup reduced-fat crumbled Feta cheese
Craisins (optional as garnish)
Directions: Mix salad ingredients in a large serving bowl.
1/4 cup extra virgin olive oil
1/4 cup balsamic vinegar
2 Tbsp pure maple syrup
2 Tbsp yellow mustard
Salt & Pepper to taste
Directions: Whisk ingredients until well blended. Season with salt & pepper (if desired).
Add dressing to salad and toss to coat. Serve immediately.
Nutrition Info per 3/4 cup serving: 145 calories, 8 g fat (majority healthy polyunsaturated and monounsaturated fats), 3 g protein, 4 g carbohydrates, 2 g fiber
Thursday, September 23, 2010
Chickpeas have loads of fiber, iron, folate, magnesium and protein. These nutrients can have heart-healthy benefits, as well as increase satiety.
Jalapeno Cilantro Hummus
1 can chickpeas, rinsed
1/3 cup jalapeno (I used a combination of chopped fresh and jarred slices)
1/4 cup jalapeno juice (from jar)
1/2 cup chopped cilantro
3 Tbsp tahini
1 clove garlic, crushed and minced
3 Tbsp lemon juice
Place all ingredients in food processor. Blend until smooth.
Tuesday, September 21, 2010
More arugula! It is loaded with vitamins A and C, as well as calcium and folate. It has a fresh, peppery flavor. The larger leaves have a bolder taste, whereas the baby leaves have a very mild flavor.
I would serve this with............. just about anything!
Arugula Pear Salad
6 cups arugula, baby or large leaves
2 large or 3 medium Bartlett pears (you can switch it up and use Asian as well), sliced
1/2 cup shredded Parmesan cheese
1/3 cup pine nuts (yes, they are the world's most expensive nut-- but worth it!)
Extra Virgin Olive oil
Salt & Pepper
Combine arugula & pear slices in a large salad bowl. Top with parmesan cheese and pine nuts. Serve with a light drizzle of olive oil and salt and pepper to taste.
See? I told you it was easy!
Nutrition Info per 1 cup serving: 245 calories, 16 g fat (12 g monounsaturated), 7 g protein, 17,g carbohydrate, 7 g fiber
A yam is a potato's brighter, healthier brother. They are high in vitamin B6 and potassium, which are good protectors against cardiovascular disease. Yams are also high in FIBER, which keeps our GI systems running smoothly. They also have a lot of vitamin C-- bring on the antioxidant benefits!
Yams are often confused with sweet potatoes. They are different, however they can be substituted in most recipes.
These burritos are lovely topped with a little bit of sour cream. Don't be shocked! Sour cream is not quite the devilish food that people make it out to be. Two tablespoons of light sour cream has just 40 calories, 2.5g of fat, and so much satisfying flavor! Use light sour cream for topping Mexican food-- you will not notice the difference! NOTE: 2 tablespoons is quite different from a 1/2 cup.
Yam & Black Bean Burritos
Original recipe: California Dept of Public Health
2 medium yams, peeled and cut into 1/2" chunks
2 Tbsp olive oil
1/2 onion, diced
15 oz black beans, drained and rinsed
1/2 tsp cumin
6 tortillas (bonus points if you use whole wheat)
Light sour cream (optional)
Cilantro, chopped or chiffonade (optional)
Preheat oven to 375 degrees. In a large bowl, toss yam chunks with 1 Tbsp oil. Spread coated yams on a greased baking sheet and roast in the oven for 20-30 minutes, or until yams are tender.
In a large skillet, heat 1 Tbsp oil over medium-high heat. Add diced onion and saute until tender. Add beans and cumin. Remove skillet from heat and gently stir in roasted yam chunks.
Spoon ~1/2 cup mixture into the center of each tortilla. Top mixture with sour cream and/or cilantro, if desired.
Nutrition Info per burrito: 220 calories, 6g fat, 8g protein, 47g carbohydrate, 8g fiber
Monday, September 20, 2010
This soup is LOADED with vegetables, peppers and beans. Modifications can be made depending on your tastes! I do not have a spicy palate, but I thought this soup had the perfect amount of heat.
Pollo Verde Sopa
Yield: ~12 one cup servings
1 lb boneless skinless chicken breast, boiled and shredded
2 tsp olive oil
1/2 white onion, coarsely chopped
1 clove garlic, minced
1 diced fresh anaheim chile
1 finely diced fresh jalapeno
1 large carrot, chopped
12 oz low sodium chicken broth
1 1/2 cups baby spinach leaves, chopped
3 Tbsp fresh cilantro, chopped
2 tomatillos, chopped (optional)
12 oz green salsa of your choice
14 oz green enchilada sauce of your choice
10 oz canned diced green chiles
1 stalk celery, sliced
1 1/2 cups water
15 oz pinto or navy beans, drained and rinsed
1/2 cup chopped tomatoes
1 Tbsp powdered chicken base (bouillon)
2 tsp celery salt
1 Tbsp flour
2 tsp dried oregano
1 Tbsp ground cumin
In a large stock pot, saute onions, chiles, garlic, and jalapenos in oil over medium high heat until onions become translucent. Add carrots and cook for additional 5 minutes. Turn heat down to medium- low and stir in chicken broth and spice mix. Gently fold in spinach (leaves will cook down quickly).
Turn heat to low and add in remaining ingredients, reserving tomato until 30 minutes prior to serving. Simmer on low on stove top 1- 3 hours.
Nutrition info per 1 cup serving: 225 calories, 6g fat, 23g carbohydrate, 15g protein, 8g fiber
Sunday, September 19, 2010
Saturday, September 18, 2010
When cupcakes are cool, place a dollop of frosting in the center of each. Sprinkle with shredded cheddar cheese.
Friday, September 17, 2010
Basically, a hunger scale is a scale from 0 to 100 (also used is 1 to 10, but stick with me here) that allows you to rate how hungry/ full you are. The scale is as follows:
100: Stuffed. You are so full you feel nauseous.
90: Very uncomfortably full. You need to loosen your clothes.
80: Uncomfortably full. You feel bloated.
70: Full. A little bit uncomfortable.
60: Perfectly comfortable. You feel satisfied.
50: Comfortable. You're more or less satisfied, but could eat a little more.
40: Slightly uncomfortable. You're just beginning to feel signs of hunger.
30: Uncomfortably hungry. Your stomach is rumbling.
20: Very uncomfortable. You feel irritable and unable to concentrate.
10: Weak and light-headed. Your stomach acid is churning.
0: OMG- not gonna make it!
The hunger scale is a tool to prevent you from OVEREATING. Part of this control is not letting yourself become FAMISHED. I think we have all been to that point where we are so hungry we could eat a cat if only we had salt and pepper, right? Then, tyically you eat everything in sight with absolutely no regard as to how full you are.
So, here is the rule: Keep yourself between an 80 and a 20. But, eat only when you are hungry (20, 30, 40).
Thursday, September 16, 2010
Wednesday, September 15, 2010
Hopefully Jimmy Buffett eats breakfast-- he needs the energy for his concerts. We should ALL eat breakfast! If Jimmy does have breakfast, this is what I think he has.
If you like pina coladas & getting caught in the rain-- you will LOVE this recipe! This fruit salad is great for breakfast or a light lunch, but can be served as a side as well. You can use any fruit that you have in your house, so no need to make a special trip to the grocery store.
Fruit is obviously full of vitamins and fiber. If you struggle with getting your kids to eat fruit, this is a great way to temp their taste buds!
Jimmy Buffet Salad
3 cups fruit of your choice, cut into 1" cubes (I used peaches, strawberries, and blueberries)
1 cup bananas, sliced into 1/2" rounds
1/4 cup raisins or craisins (optional)
12 oz pina colada yogurt
1 Tbsp cinnamon (or to taste)
Granola or chopped walnuts (optional)
Place chopped fruit in a medium bowl. Add yogurt and cinnamon, stir gently until mixed. Serve and top with sprinkle of granola or walnuts.
Nutrition Info per 1/2 cup serving: 135 calories, 2g fat, 4.4g protein, 4g fiber
Also: vitamin C, calcium, vitamin D, vitamin A, folate
Tuesday, September 14, 2010
2 medium zucchini (~1 pound)
2 Tbsp olive oil
1/4 cup freshly grated Parmesan
1/4 cup plain dry bread crumbs (use seasoned if you wish)
Preheat the oven to 450 degrees. Coat a baking sheet with cooking spray.
2 Tbsp olive oil
2 cloves garlic, finely minced
3 cups chicken or vegetable broth
3/4 cup coarse ground cornmeal
2 Tbsp Parmesan, grated
In a large, oven-safe saucepan heat the olive oil over medium heat. Add the garlic, and saute for 1 to 2 minutes, making sure the garlic does not burn.
Monday, September 13, 2010
I like to use whole wheat pitas- they have a more substantial flavor, and more nutrition. You can stuff these with whichever vegetables you choose- the more the better!
Chicken Pita Pockets
4 boneless skinless chicken breasts
1/2 cup lime juice
1 T crushed red pepper
1 Avocado, mashed
2 Roma tomatoes, sliced
3/4 Cucumber, peeled, seeded, and chopped
Lettuce (I like to use a dark green leafy variety)- shredded
1/2 cup 2% greek yogurt (or lowfat plain yogurt if you prefer)
2 T McCormick's Vegetable Seasoning
1 package whole wheat pitas (10-12 pita pockets or 5-6 whole pitas, cut in half)
Marinate chicken breasts in lime juice and crushed red pepper for 1-3 hours. Grill chicken until 160 degrees internal temperature. Meanwhile, mix vegetable seasoning into greek yogurt, set aside. Mash avocado and dice tomato and cucumber.
When chicken is finished, slice into 1/4" thick strips. Microwave pitas (whole pitas should be sliced in half) with a damp papertowel on top for 30 seconds to warm. Spread avocado on one side of the inside of pita and yogurt dressing on other side. Layer in chicken and vegetables. Enjoy!
Nutrition info for two filled half pitas: 395 kcal, 13g fat, 1.4g sat fat, 40g protein, 28g carbohydrate, 4g fiber
Sunday, September 12, 2010
I used nectarines that I needed to use up and blackberries that I had in the freezer. However, you can use peaches, blueberries, raspberries, etc. Berries are FULL of antioxidants!
Flax meal and crushed walnuts are a great way to add omega-3s to your diet!
Nectarine Blackberry Crumble
4-5 ripe nectarines (or peaches), sliced
1 1/2 cup blackberries (or blueberries, raspberries, strawberries)
1 Tbsp pumpkin pie spice (or 1/2 Tbsp nutmeg, 1/2 Tbsp cinnamon)
1/4 cup whole wheat flour
1/4 cup quick-cooking oats
1/4 cup brown sugar
3 Tbsp olive oil
3 Tbsp flax meal
1/4 cup chopped walnuts
In a medium bowl, mix flour, oats, brown sugar, olive oil and flax meal. Stir in walnuts.
Bake for approximately 30 minutes, or until fruit is soft and topping is brown. Serve warm (or the next day for breakfast!).
Nutrition Info per 1 cup serving: 160 calories, 5 g fat, 26 g carbohydrate, 4 g fiber, 2.5 g protein
Nutrition info: 240kcal, 12g fat, 2g saturated fat, 22g carbohydrates, 12g protein, 4g fiber
Friday, September 10, 2010
Image courtesy of: trissalicious.com/.../04/pistachio-crusted-fish/
Thursday, September 9, 2010
However, I had some arugula that was going to go bad-- no longer appropriate for a salad. So, I made Arugula Pesto. Same basic principles as a pesto, but using arugula in place of basil. This method can also be used with spinach, cilantro, etc.
And, who doesn't LOVE spaghetti squash? So simple to make, so flavorful. And HEALTHY! Tons of fiber, vitamin C, vitamin A, vitamins B6, B3, B5, B9, and OMEGA 3 and OMEGA 6 fatty acids-- not many vegetables have that claim to fame! Best of all: one cup of spaghetti squash contains only 31 calories and 7 grams of carbohydrates!
It would also be a lovely vegetarian main dish! It comes out kind of green, so kids may be intrigued to give it a try if they are not the vegetable-loving types!
1 medium spaghetti squash (~10-12" long)
2 cups fresh arugula (small leaves have more mild flavor-- large have stronger flavor)
2 Tbsp olive oil
1/4 cup pine nuts
2 cloves garlic, minced
Dash of sea salt
Dash of black pepper
Preheat oven to 350 degrees. Slice spaghetti squash in half lengthwise. Lightly season each open half with sea salt and pepper. Place squash face down on baking sheet. Bake for approximately 30 minutes, or until squash is fork-tender.
In the meantime, blend arugula, olive oil, pine nuts, and garlic in a food processor until blended, however not entirely smooth. Preparation should have visible specks of arugula, however pine nuts should be fully chopped and blended.
Remove squash from the oven when fully cooked. Using a fork, scrape squash from shell into noodle-like strips and place into a medium-sized bowl. Add pesto (you may not need to add all to coat) and stir. Sprinkle with grated Parmesan cheese and serve warm.
Nutrition content per 3/4 cup serving: 108kcal, 6g fat, 8g carbohydrates, 3.8g protein, 2g fiber