Sunday, October 31, 2010
Friday, October 29, 2010
This is a potato salad that does not have to be confined to picnic season! You can also add turnips, beets and celery root to this salad if you choose. It would be a lovely side dish to a lean slice of roast or baked chicken breast.
In a German potato salad (from southern Germany, as I understand), the mayonnaise is replaced by vinegar... and bacon, and it is served warm.
Hot German Potato & Roasted Root Salad
1 1/2 lb fingerling potatoes, washed
3 carrots, peeled and sliced
3 parsnips, peeled and sliced
1/2 red onion, coarsely chopped
2 tsp vegetable seasoning
2 tsp olive oil
1/2 cup white wine vinegar
2 Tbsp flour
4 slices Canadian bacon, sliced thin
3 Tbsp honey
2 Tbsp water
Parsley flakes (for garnish)
Preheat oven to 400 degrees. In a baking dish, combine potatoes, carrots, parsnips, and onion slices. In a bowl, mix vegetable seasoning mix and olive oil. Add oil mixture to potatoes and toss to coat. Bake for ~45 minutes, or until vegetables are cooked through.
Combine vinegar, honey, flour and water in a bowl, whisk to mix. In a skillet over medium-high heat, crisp Canadian bacon strips. Add vinegar mixture to bacon and stir continually until thickened. Remove from heat.
Add vinegar & bacon mixture onto roasted vegetables, toss to coat. Garnish with parsley flakes.
Nutrition Info per 1/2 cup: 178 calories, 4 g fat, 5 g protein, 31 g carbohydrates
Wednesday, October 27, 2010
Tuesday, October 26, 2010
Chicken satay is a great Thai dish. A satay is a dish consisting of marinated, skewered or grilled meats served with a dipping sauce. This sauce is often a peanut sauce. You can purchase some great peanut sauces. But, isn't it more fun to make one from scratch-- just so we know what exactly is going into it? It took me a few tries to get this recipe just right-- and now it is perfect!
I served this with some sauteed spinach and red pepper strips, with a side of my mother-in-laws creamy cucumber salad (coming soon). This sauce will also make a great salad dressing, and it will complement my Thai Chicken Calzones (coming soon) nicely as well.
2 lb skinless, boneless chicken breasts, sliced into thick strips (enough to get a skewer through)
1/2 cup lime juice
1/4 cup fresh cilantro, chopped
2 Tbsp low sodium soy sauce
1/2 cup reduced-fat creamy peanut butter
1 Tbsp sesame oil
1/3 cup lite coconut milk
1 1/2 Tbsp low sodium soy sauce
1 Tbsp garlic powder
2 tsp hot chili sauce (Thai chili sauce)
1/2 Tbsp brown sugar
1/2 Tbsp red pepper flakes
3 Tbsp lime juice
Bamboo skewers, soaked in water for 20 minutes prior to grilling (so they do not catch on fire like mine did)
Chopped cilantro (for garnish)
Mix marinade ingredients in a shallow bowl and add chicken strips. Marinate in refrigerator for ~2 hours (no more than 3).
Mix sauce ingredients in a medium bowl until well blended (can be made a few days ahead of time). Store in refrigerator until ready to use.
Monday, October 25, 2010
This is my friend Laura's recipe. I first had it camping this summer, and it truly knocked my socks off. Just a few simple ingredients! But, yes, it is a 20.
Saturday, October 23, 2010
Beef (the original red meat) often gets a bad rap. However, if lean cuts are chosen, it can be very healthful! It is a great source of protein, vitamin B12, riboflavin, iron, zinc, and niacin. Check out the link below to help find lean cuts of beef when you are shopping: http://www.beefitswhatsfordinner.com/CMDocs/BIWFD/29%20lean%20cuts%20wallet%20card.pdf
Beef & Barley Soup
12 cups water
1/4 cup beef bouillon (use low sodium if you are watching your intake)
2 lbs beef stew meat (cubed chuck)
3 carrots, peeled and sliced
1/2 large onion (red or white), coarsely chopped
1 cup pearl barley
8oz baby portobella mushrooms, sliced
1 Tbsp garlic powder
Fresh ground black pepper
Parsley, chopped, to garnish
In a large non-stick skillet on medium-high heat, brown stew meat (do not cook through). Add meat to a large soup pot with water and beef bouillon. Bring water to a low boil, then reduce to simmer. In skillet, add onion and carrots. Saute until onion becomes tender, ~5 minutes. Add carrots and onion to soup pot. Stir in garlic powder, salt, and pepper (to taste).
Simmer soup for ~2 hours. Add barley and mushrooms and continue to simmer for 1 hour. Garnish with parsley and serve!
Nutrition Info per 1 cup serving: 172 calories, 4 g fat, 1 g saturated fat, 17 g protein, 14 g carbohydrates, 3.3 g fiber, 950mg sodium
2 Tbsp confectioner's sugar
3 tsp olive oil
Friday, October 22, 2010
Here are my top reasons:
1. Fiber makes you feel full! It takes longer for your body to digest high-fiber foods, thereby increasing satiety, possibly leading to weight loss.
2. High fiber grains have not been “stripped” of nutrients as many processed grains have been. Therefore, they may be more healthful!
3. It can help to regulate your GI system. Less constipation, less bloating, more regular bowel movements.
4. Foods that are high in fiber are also high in vitamins and minerals (ie: fruits and vegetables).
5. It may help to lower cholesterol levels, thereby lowering your risk for coronary artery disease.
Now, there are two kinds of fiber, soluble and insoluble, and both have healthful benefits!
Soluble (dissolves in water) helps prevent cholesterol from being absorbed by the intestines. Soluble fiber may also to help minimize the rise in blood sugar levels after a meal. This type of fiber can be found in beans (they have both types of fiber), oatmeal and oat bran, fruits such as apples, mangoes, plums, kiwi, pears, blackberries, strawberries, raspberries, peaches, citrus fruits, dried apricots, prunes, and figs, and some vegetables such as dried peas, beans, and lentils.
Insoluble fiber helps regulate bowel function and may help prevent colon cancer. This kind of fiber also makes us feel full and is found in whole grains and wheat bran, brown rice, seeds, and vegetables such as carrots, cucumbers, zucchini, celery, and tomatoes.
So how much of each kind? Guess what? It doesn’t matter! Just aim for 20-35 grams per day (that’s almost twice of what the average American eats).
Wednesday, October 20, 2010
Tuesday, October 19, 2010
You can also add onions to these, but I would avoid salsa or any other veggies due to the possibility of having ice crystals form in your burrito!
2 cups Prepared Spanish Rice (stir a drained can of Mexican-style tomatoes into cooked brown rice)
2 cups Lowfat Retried Black Beans
1/2 lb Lean Ground Beef, cooked and drained
1/2 cup Shredded Cheddar Cheese (optional)
8 Flour Tortillas (10") I used raw and cooked them -Bonus if you use whole wheat. Note: Corn
tortillas do not hold up well.
Top each tortilla with 1/3 cup beans, 1/3 cup Spanish Rice, and 1/4 cup beef. Sprinkle on shredded cheese if desired. Roll tortilla, first folding in ends, then wrapping. Place burrito on wax paper and roll (in same fashion as burrito). Use packaging tape to secure. Place in freezer.
When cooking: place each frozen burrito wrapped in wax paper in microwave and cook for ~1 minute 45 seconds (cook times vary).
Nutrition Information per 1 burrito: 364 calories, 11 g fat, 28 g protein, 40 g carbohydrates
Sunday, October 17, 2010
Saturday, October 16, 2010
Thursday, October 14, 2010
Black beans are full of fiber AND antioxidants! They also contain a bunch of protein! If you use canned black beans, rinse them before using! Note: I used BBQ sauce from a jar, which can be not-so-healthy. I will be making my own in the near future and I will post my best recipe. Until then, I like Annie's (organic)-- look at the ingredients of yours and make sure that yours doesn't include high fructose corn syrup in the top 10 ingredients, and look for less than 300mg sodium per serving.
BBQ Black Beans
2 lbs black beans (two 15oz cans)
1 yellow bell pepper, seeded and diced
1 white onion, diced
1 cup BBQ sauce of your choice (choose wisely please!)
1 garlic clove, pressed and minced
2 Tbsp yellow mustard
2 Tbsp canned chipolte chiles in adobo sauce
1/4 tsp liquid smoke
In a sauce pan heat oil and saute onion, pepper and garlic; cook until tender. Mix in all remaining ingredients. Heat until bubbling (~20 to 30 minutes).
Wednesday, October 13, 2010
This recipe is a copycat from a wonderful Spanish tapas restaurant in So Cal. The topping is marinated vegetables that give the salad so much flavor that no additional dressing is needed! You can add additional ingredients to your topping such as artichoke hearts, onions, and cilantro.
3 cups salad greens (mixture of spinach, romaine, radicchio, arugula)
4 oz reduced fat crumbled Feta cheese
Topping in Citrus Vinaigrette
1 cucumber, peeled, seeded and chopped
1 1/2 cups tomatoes, seeded and chopped
10 small black olives, halved
3/4 cup white grapefruit juice
2 Tbsp Canola oil
1 1/2 Tbsp honey
1 1/2 Tbsp lemon juice
1 1/2 tsp white wine vinegar
Salt & Pepper
Combine grapefruit juice, oil, honey, lemon juice, white wine vinegar, salt and pepper in a bowl. Add chopped cucumber, olives, and tomatoes. Marinate overnight in refrigerator.
Place ~ 3/4 cup salad greens in a bowl and top with 1 oz crumbled feta cheese.
Nutrition Info per 1 cup serving salad with 1/4 cup topping: 209 calories, 12 g fat, 6 g protein, 19 g carbohydrates, 2 g fiber
Tuesday, October 12, 2010
~50 shrimp, peeled, de-veined, tail-on
Place all ingredients except cilantro, yogurt and shrimp in a blender or food processor. Blend about 10 seconds, then add cilantro little by little until blended smooth (reserve some cilantro for garnish if desired). Place yogurt in a medium stainless steel bowl and mix with a wire whip until smooth. Add the blended ingredients and mix thoroughly.
Nutrition Info per 8-9 shrimp: 55 calories, 1 g fat, 11.5 g protein, 0 g carbohydrate, 107mg cholesterol
In Roman times, carrots were purple and white. Although most of the nutrient content does not vary much, an orange carrot does have slightly more beta-carotene than these historical varieties. Carotenoids and other antioxidants known as falcarinols are found in all varieties of carrots. These antioxidants may help prevent cancers and aid in preventing heart disease also!
Roasted Asparagus and Carrots
1 bunch asparagus, trimmed and cut into 3" pieces
Nutrition Info per 1/4 recipe: 88 calories, 6.5 g fat, 2 g protein, 6.7 g carbohydrates, 2.3 g fiber
Monday, October 11, 2010
Saturday, October 9, 2010
Today-- in honor of my friend Rachelle's wedding. She is not Latino-- I believe she is Filipino. But, you get the point.
These sweet little cookies are perfect for bridal showers and baby showers (yes, you can shape them to look like babies). They are so simple to make!
Mexican Wedding Cookies
Makes ~3 dozen small cookies
1 cup butter, softened
1/2 cup sugar
1 cup flour
1 cup slivered almonds
2 tsp pure vanilla extract
2 tsp water
1/2 cup confectioners' sugar
2 tsp ground cinnamon
Preheat oven to 325 degrees. In a medium bowl, cream the butter and sugar. Stir in vanilla and water. Add the flour and almonds, mix until blended.
Shape dough into balls. Place on an unprepared cookie sheet and bake for 15 to 20 minutes. Remove from pan to cool on wire racks. Combine confectioners' sugar and cinnamon. When cookies are cool, roll in confectioners' sugar mixture. Store at room temperature in an airtight container.
Friday, October 8, 2010
Thursday, October 7, 2010
Tuesday, October 5, 2010
Bison do not live in Asia (unless you count water buffalo). But, if they did I am sure they would be used in their cuisine. Since I live in Montana, I like to use them in mine.
Bison is low in fat and cholesterol. These animals are raised grass-fed, and not in a feed lot. Therefore, you can feel good about eating them! Here is a breakdown comparison to other meat choices (per 3 oz serving, keep in mind method of preparation will affect nutrition content).
Bison: 93 calories, 1.8 grams fat, 43 mg cholesterol
Turkey: 125 calories, 3.0 grams fat, 59 mg cholesterol
Fish: 125 calories, 3.0 grams fat, 59 mg cholesterol
Chicken: 140 calories, 3.0 grams fat, 73 mg cholesterol
Beef: 183 calories, 8.7 grams fat, 55 mg cholesterol
These lettuce wraps are delicious with a side of brown rice. You can also include dipping sauces such as sweet & sour or peanut sauce!
Asian Bison Lettuce Wraps
8 large lettuce leaves- Butter, Bib, or Leaf lettuce
1 lb ground bison
3/4 cup white onion, chopped
2 garlic cloves, pressed and minced
1 Tbsp lite soy sauce
1/4 cup Hoisin sauce
1 Tbsp rice vinegar
1 cup mushroom, diced
1 cup canned bean sprouts
2 Tbsp sesame oil
Asian chile pepper sauce (optional)
Rinse lettuce leaves and pat dry. Set aside.
In a medium skillet over medium heat, brown bison. Drain, if necessary, and set aside to cool. Cook onion in skillet, stirring frequently. Add garlic, soy sauce, hoisin sauce, vinegar, mushrooms, and chile pepper sauce (if desired). Stir in bean sprouts, green onions, and sesame oil. Continue cooking, about 2 minutes.
Place lettuce leaves on a platter, and bison mixture into a large bowl. Allow each person to portion mixture into lettuce leaves, adding dipping sauce if desired. Wrap lettuce around meat mixture and enjoy!
Nutrition Info per 3 oz serving (~2 lettuce leaves): 328 calories, 16 g fat, 6 g saturated fat, 29 g protein, 9 g carbohydrates, 2 g fiber.
Monday, October 4, 2010
Barley is one of those often forgotten about grains. It is full of fiber and has a great, nutty flavor. It is very versatile! Barley is often used as a cereal grain or in a soup, but it can also be a great addition to casseroles or used as a side dish.
In addition to FIBER, barley is also a great source if niacin, which is a B-vitamin.
Niacin can reduce platelet aggregation and can also help to reduce cholesterol levels.
This salad can be served warm or cold!
1 3/4 cup low sodium vegetable broth
1 cup quick barley (you can also use raw-- follow soaking prep instructions on label)
2 Tbsp olive oil
2 Tbsp lemon juice
1/2 Tbsp balsamic vinegar
2 Tbsp white wine (optional)
1/2 tsp garlic powder
1 tsp salt
1/2 cup cherry tomatoes, halved
1/4 cup green onion, chopped
1/4 cup cucumber, peeled, seeded, and chopped
1 Tbsp fresh mint, chopped
1/4 cup reduced fat crumbled feta cheese
Bring chicken broth to a boil. Add quick barley and reduce heat to simmer, 10-12 minutes or until barley is tender. Drain excess broth if needed. Transfer barley to a medium bowl.
In small bowl, mix olive oil, lemon juice, balsamic vinegar, white wine, garlic powder, and salt. Add dressing to barley and stir in tomatoes, onion, cucumber, mint, and feta cheese.
Chill or serve warm!
Nutrition Info per 1/2 cup serving: 184 calories, 6.5 g fat, 7 g protein, 22 g carbohydrates, 6 g fiber
Sunday, October 3, 2010
Friday, October 1, 2010
Yep. That's all I need (no joke- that's about all the calories I need for a full day).
If you make this, please don't tell your family that you got the recipe from a dietitian-- it will completely discredit my profession.
Gorilla French Toast
4 medium croissants, sliced
1/2 cup Nutella
1/4 cup light cream cheese
2 medium bananas, sliced into 1/4" slices
1/4 cup skim milk
1 tsp pure vanilla extract
1/2 tsp ground cinnamon
Confectioner's sugar (optional as garnish)
In a small bowl, whip cream cheese and Nutella with an electric mixer. Spread 3 Tbsp mixture onto croissant halves (1 1/2 Tbsp each half). Add banana slices on top of Nutella spread and place halves back together.
In a medium dish, mix eggs, milk, vanilla, and cinnamon. Dip each side of croissant into egg mixture and then place croissant into a non-stick skillet on medium heat. Flip croissant after ~2-3 minutes or until cooked side is golden brown. When second side is golden brown, sprinkle with confectioner's sugar (if desired) and serve warm!
In a medium saucepan, blend sugar and gelatin. Add water and mix well. Let stand for 5 minutes. Stirring constantly, bring to full boil.
Remove from heat and whisk in whipping cream. In a larger mixing bowl, mix sour cream and vanilla. Slowly add sugar-cream mixture and whisk to mix.
However, cheese contains 600 percent more saturated fat than sirloin steak (pound for pound)! One 1 ounce piece of cheddar cheese (visualize dice) contains approximately 119 calories, 9 g fat, and 6 g saturated fat. How many times do you only eat a dice-worth of cheese?
Now, I'm not saying DON'T EAT CHEESE! Cheese has it's place. But, does cheese need to top your burgers, tacos, and sandwiches? Maybe not.
If cheese is really truly special to you-- don't read this. How many times have you taken a bite of your patty melt or taco and said "Wow, that cheese really makes it"? Not likely (argue with me as you wish). AND, by cutting out the cheese out of cheese-laden foods, you could be cutting out 150-200 calories from foods that may already be heavy on the calorie side.
Would you enjoy your cheese slightly more if you had a piece with a nice apple for a snack?
This is NOT A RULE. Just a thought................................................