Monday, January 31, 2011

20--- The BEST Sandwich

Literally. It's a BEST sandwich. Kinda like a BLT, but with Bacon, Egg, Spinach, and Tomato-- get it?


I like my sandwich open-faced with my egg over easy. That way when I cut into it the yolk makes the remaining ingredients gooey and sooo tasty!



The BEST Sandwich
Serves 2

4 slices (or 2 if serving open-faced) whole grain bread, toasted
2 Tbsp mayonnaise (optional)
6 slices peppered bacon, cooked (I like to microwave mine) until crispy
2 large eggs, prepared to liking
1/2 cup baby spinach leaves
1/2 cup cherry tomatoes, halved
Salt
Pepper

Spread 1 Tbsp mayonnaise on a slice of toasted bread (optional). Next, place 1/4 cup baby spinach leaves and 3 slices of bacon onto the bread. Place the egg onto the bacon and garnish with cherry tomatoes. Layer additional piece of bread on top, or eat open-faced.

Sunday, January 30, 2011

80--- Chicken Zucchini Stack con Penne--- For My Man


My husband is a wonderful cook. I think he is somewhat upset that I have taken over the kitchen. LITERALLY. He is refinishing our kitchen cabinets as I type...... because it's what I wanted. LOVE HIM! But, anyways.... he used to cook a lot of Italian dishes. He loves pasta.


I do not love pasta. Not sure what it is. It just doesn't do much for me. I'd rather have what's IN the pasta. So, I made a dish that would satisfy both of our needs and wants. The penne is optional!


This chicken and zucchini Parmesan stack is so pretty! AND so easy!



Chicken Zucchini Stack con Penne
Serves 2


1 large chicken breast (6oz) or 2 small breasts, boneless and skinless

1 zucchini, sliced into 1/4" slices

1/4 cup bread crumbs, seasoned

3 Tbsp grated Parmesan cheese

2 cups marinara sauce (I used my Mio Marinara)

1 cup whole wheat penne pasta, prepared al dente (optional)


Preheat oven to 350 degrees. If using a large chicken breast, cut it in half evenly to form two small breasts. Filet breasts into three even-thickness pieces each.

Spray a small baking dish with cooking spray. Layer one chicken breast filet, followed by 2-3 thin slices of zucchini to cover the filet. Repeat process to form two stacks with 3 filets and 3 layers of zucchini rounds. Top final zucchini rounds with 2 Tbsp bread crumbs (press into zucchini) and a sprinkle of Parmesan cheese. Spoon 1 cup marinara sauce around the base of each stack.

Place dish into oven and bake for ~30 minutes, until chicken is cooked through.

Place each stack onto a plate and top with marinara sauce. Serve with penne pasta if desired.


Nutrition Info per 1 stack with 1/2 cup penne and 1 cup marinara: 300 calories, 7 g fat, 28 g protein, 24 g carbohydrates, 4 g fiber

Saturday, January 29, 2011

80--- Banana Oat Cakes

Oatmeal or pancakes for breakfast? How about both.

Oats contain a type of fiber known as beta glucan. This magical fiber has the ability to lower cholesterol levels more than any other type of fiber! Studies have shown that consuming 3 g of soluble oat fiber per day (equivalent to one bowl of oatmeal) can lower your cholesterol levels between 8 and 23%! To top it off, antioxidant compounds unique to oats, called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of heart disease.




Banana Oat Cakes

Serves 3


1 cup water


3/4 cup quick cooking rolled oats


1/2 cup whole wheat flour


1 Tbsp sugar


1 Tbsp butter


1/2 tsp baking soda


1 egg, beaten


1 banana, sliced



Bring water to a boil (I heated mine in the microwave). Add oats and place in refrigerator for 15-20 minutes.



Mix dry ingredients. Add beaten egg and butter to cooled oatmeal and mix well. Stir in oatmeal mixture to dry ingredients.


Heat a nonstick skillet over medium heat. Place 1/3 cup cake mixture onto hot skillet. Allow to cook until bubbles form, ~ 3 minutes. Add 4 slices of banana to the uncooked cake top. Flip cake over and continue to cook, banana-side down, ~ 4 minutes, until banana slices brown slightly. Remove cake to a plate and cover with a towel to keep warm. Repeat with remaining batter.


Serve with berries or syrup of your choice!


Nutrition Info per 2 cakes: 239 calories, 5 g fat, 9 g protein, 37 g carbohydrates, 5 g fiber




Wednesday, January 26, 2011

80--- Poblano Chile Elk Tacos--- For my LOVE


It's no secret that my husband's favorite dish is tacos. Pretty basic, huh? I wanted to make his tacos a little bit healthier with a little bit more sass. So, I used some elk in the freezer and made a taco sauce out of some roasted peppers and such. YUM!

Poblano Chile Elk Tacos
Serves 4

1 lb ground elk (or venison, bison, etc)
1 poblano chile, seeded
2 red chiles, seeded
1 jalapeno pepper, seeded
1 serrano chile (optional- HOT), seeded
1 roma tomato, seeded
1/2 white onion, halved
2 cloves garlic, pressed
2 tsp + 1 tsp ground cumin
1 tsp + 1/2 tsp chile powder
1/2 tsp salt
2 tsp olive oil
1 cup chicken stock

1/2 cup cilantro leaves
3/4 cup chopped tomato
1/2 cup chopped white onion (optional)
8- 8" tortillas

Preheat oven to 400 degrees. Add peppers, roma tomato, onion quarters, and garlic to a roasting pan. In a bowl combine 2 tsp cumin, 1 tsp chile powder, salt, and olive oil. Pour mixture over vegetables. Roast for ~15 minutes, until vegetables begin to char. Remove from oven.

Bring chicken stock to a boil in a small saucepan. Pour boiling stock over roasted vegetables and allow to sit, covered with foil, for 30 minutes. Add vegetables, 1/2 cup chicken stock, 1 tsp cumin and 1/2 tsp chile powder to a food processor. Blend until well mixed and smooth.

In a large nonstick skillet, saute ground elk on medium high heat until cooked through. Add roasted chile mixture and reduce heat to low. Simmer for ~ 15 minutes, until sauce thickens.

Serve on tortillas garnished with cilantro leaves, chopped tomato, and chopped onion.


Nutrition Info per 2 tacos: 384 calories, 10 g fat, 34 g protein, 26 g carbohydrates

Sunday, January 23, 2011

80--- Popeye Funghi Spinach Salad

The cartoon character of Popeye was created in 1929. If you are not familiar with him, he's the sailor man who eats a can of spinach and grows huge muscles and saves the love of his life, Olive Oil, from danger. Wow.


Back in 1929, I'm sure Popeye's creator could not forsee the obesity epidemic that is facing the youngsters in the world today. But, somehow E.C. Segar created this character that speaks volumes in messages that could help change the health of our future populations: EAT YOUR VEGETABLES, FIND GREATNESS IN YOURSELF. Nuff said.




This salad is an awesome main dish or side dish. The warm dressing makes all the difference- it softens the spinach slightly and has a terrific flavor.




Popeye Funghi Spinach Salad
Serves 4- side dishes or 2 main dishes

4 cups baby spinach leaves
1 1/2 cups cherry tomatoes, halved
4 slices pancetta, cut into strips
1 cup fresh white mushrooms, sliced
1/2 red onion, sliced into thin rings
1/3 cup white wine vinegar
2 Tbsp honey
3 Tbsp + 2 Tbsp water
2 Tbsp flour
Reduced fat crumbled feta cheese (optional)

In a nonstick skillet over medium high heat, heat pancetta strips until they become slightly crispy. Add 2 Tbsp water, red onion slices and mushrooms. Continue to heat for ~5 minutes, until onions and mushrooms soften.


In a small bowl, whisk together vinegar, honey, flour and 3 Tbsp water. Add mixture to skillet with pancetta, onions and mushrooms and heat until thickened. Remove from heat.


In four bowls (if serving as a side dish) or 2 large bowls (if main dish), divide spinach leaves and cherry tomatoes evenly. Pour dressing mixture over salad, evenly dividing dressing, onions, and mushrooms. Garnish with feta cheese (as desired).

Nutrition Info per 1 1/2 cups (1/4 recipe): 119 calories, 2 g fat, 8 g protein, 17g carbohydrates, 3 g fiber

Saturday, January 22, 2011

80(ish)--- Apple Crumb Coffee Cake

Did you know that one slice of Starbucks's coffee cake has 570 calories and 28 g of fat? That's equivalent to a Big Mac. Criminal.

I've been craving coffee cake lately. Every time I go to a coffee shop for some tea I am tempted. I HAD to find a way to make it healthier.

One slice of MY Apple Crumb Coffee Cake has only 175 calories and 2 g of fat. It is so moist and so good!



Apple Crumb Coffee Cake
Serves 9

1/2 cup unsweetened applesauce
3/4 cup packed light brown sugar
1 large egg
1 1/4 cups all-purpose flour
1/2 tsp baking soda
1/2 tsp ground cinnamon
1/2 cup low fat plain yogurt
1/2 tsp pure vanilla extract
1 1/4 cups apples, peeled, cored and chopped into 1/4" pieces

TOPPING
3 Tbsp light brown sugar
3 Tbsp all-purpose flour
1 Tbsp butter

Preheat oven to 350 degrees. Spray an 8x8" baking dish with cooking spray.

Combine applesauce and 3/4 cup brown sugar in a large bowl. Add egg and beat until mixed. In a smaller bowl, combine flour, baking soda, and cinnamon. Gradually add dry ingredients to wet ingredients and beat until combined. Add yogurt and vanilla and mix. Gently fold in apple pieces. Pour mixture into baking dish.

Combine topping ingredients in a small bowl, using a fork to create coarse crumbs. Sprinkle topping over cake mixture.

Bake until golden brown and set, approximately 30 minutes. Remove from oven and allow to cool. Slice into 9 equal pieces.

Nutrition info per 1 piece: 175 calories, 2 g fat, 3 g protein, 35 g carbohydrates

Friday, January 21, 2011

80--- Marinated Artichoke Salad


Artichokes are native to the Mediterranean. One large California artichoke contains only 25 calories, but tons of antioxidants and 6 g of fiber!


This salad is a great side dish. Allow to sit in the refrigerator overnight for the best flavor.


Marinated Artichoke Salad
Serves 6

3 cups frozen quartered artichoke hearts, steamed until tender, then chilled for 15 minutes

1 cup small black olives

1/2 cup sliced banana peppers

1 large or 2 medium tomatoes, seeded and diced

1 green onion, diced

1/4 cup white wine vinegar

2 Tbsp canola oil

1/2 tsp garlic powder

1/2 tsp dried oregano

1/4 tsp dried parsley

1 tsp dried basil

1/2 tsp salt


Whisk together vinegar, oil, and seasonings. Set aside. In a large bowl, combine remaining ingredients. Pour dressing over salad and toss to coat. Place in refrigerator overnight prior to serving.


Nutrition Info per ~3/4 cup: 124 calories, 7 g fat (6 g monounsaturated!), 2 g protein, 6 g carbohydrates, 5 g fiber

Tuesday, January 18, 2011

20(ish)--- Kara's Clam Chowder-- For My Valentine

This is my friend Kara's recipe. Kara is another of my running partners/ workout buddies. She is such a bubbly person-- and she will always push me to go the extra mile (in life, my relationships, and with running). AND she is never one to turn down a girl's night out!

This clam chowder recipe is supreme, and a little bit more 80 than your typical clam chowder. I added a few extra veggies and a little bit less half 'n half than Kara's recipe called for.... to help 80-fy it.

Thank you Kara for making my hubby happy! He LOVES clam chowder. When we used to dine out more often, we always had to hit up the good clam chowder places on Friday nights. Now we can have Friday chowder at home!


Clams have a TON of iron! One 3 oz serving (9 small clams) contains 24 mg (18 mg per day is recommended for pre-menopausal women and 8mg per day for adult men and post-menopausal women)! They are also a good source of omega-3 fatty acids, potassium, phosphorus, zinc, and selenium.



















Kara's Clam Chowder
Serves 5

24 oz clam juice
1 lb potatoes, cubed into 1/2" pieces
2 Tbsp butter or olive oil
2-3 slices bacon, diced
2 stalks celery, chopped
3 carrots, diced
1 medium white onion, chopped
2 cloves garlic, pressed and minced
1/4 cup all-purpose flour
6- 6.5 oz cans clams in juice
1/2 cup corn kernels
1/4 cup chicken broth
3/4 cup half & half
1 tsp dried rosemary
1/2 tsp fresh ground black pepper
1 tsp Tabasco sauce


In a large pot, bring clam juice to a boil and add potato cubes. Return to a boil, then reduce heat to medium-low and simmer for ~ 5 minutes. Remove from heat.

In a large skillet heat butter or oil over medium heat. Add bacon pieces and saute until they begin to brown. Add garlic, onion, carrots, and celery. Saute for 6-8 minutes, until softened. Add flour and reduce heat to medium low. Cook for ~2 minutes then add 1 cup of clam juice from potato mixture. Whisk until well combined, and continue to cook for additional 5 minutes.


Add vegetable mixture to pot with potatoes and clam juice. Stir to combine, and add remaining ingredients. Return pot to a boil, then reduce heat to low and simmer ~ 15 minutes.


Salt and pepper to taste. Enjoy!


Nutrition Info (just FYI- not too shabby for clam chowder!) per 1.5 cup serving: 317 calories, 13 g fat, 7 g saturated fat (uh oh), 25 g protein, 27 g carbohydrates, 3 g fiber

Sunday, January 16, 2011

20--- Perfection in an Endive Spear


Appetizers are one of my favorite things to prepare. I feel like I can be my most creative and adventurous with appetizers since they are not a "critical" part of the meal.

If I do say so myself, these were very tasty. Sweet, salty, savory AND pretty. Endive is a cabbage-like vegetable. When the leaves are separated, they form little "boats" for you to transport goodness in. You can serve just about anything in an endive spear, and crab or lobster salad is a common addition.




Perfection in an Endive Spear
Serves 20-25


3 oz chevre goat cheese

4 oz crumbled goat cheese

3/4 cup pomegranate seeds

1/2 cup chopped pistachios

3 green onions, finely sliced

8 medium-thickness bacon slices, cooked and crumbled

3 heads of Belgium endive



With a fork, mix chevre and crumbled goat cheese in a large bowl. Stir in pistachios, onions, and bacon crumbles until well-mixed. Gently fold in 1/2 cup pomegranate seeds. Refrigerate until ready to serve.

For spears, cut off flat end of endive and gently unfold and remove leaves.



For serving, place ~1 1/2 Tbsp cheese mixture into each spear.


I presented mine with the mixture separate from the endive for guests to fill themselves, but you can also present them pre-filled! Garnish with remaining pomegranate seeds.




Saturday, January 15, 2011

The Pomegranate Solution


Pomegranates are a very nutritious fruit. They are very high in antioxidant polyphenols as well as vitamin C, potassium, and fiber.

However........they can be very messy. And purchasing just the seeds or juice is very expensive. Before my good friend Maranda turned me onto this trick, I avoided pomegranates. I knew that I would walk away looking like Barney.


Solution: de-seeding your pomegranates in a bowl of water.
I guess this is not a new trick. But, it was new to me.... so I am sharing it with you just in case it is new to you too.


1: Cut off the knobby end of the pomegranate


2: Follow a white "vein" from the cut end of the fruit and cut through the vein, so that you do not cut through seeds. Find another vein and repeat. Pull apart the sections of the pomegranate.


3: Fill a bowl with luke-warm water.


4: Submerge one section into the water and slowly work rind away from seeds. The juice-filled seeds will sink to the bottom of the bowl and the rind will float.


5: Repeat process with remaining sections.


6: Remove rind from the bowl and gently sort through seeds to remove any remaining rind that may have been carried to the bottom.




MIRACLE! I wore cream-colored sweat pants during this process (I cook in comfort) and they are without stains-- as well as my hands!!
My appetizer recipe that I am making with these lovely seeds will be posted soon-- stay tuned!

Friday, January 14, 2011

80(ish)--- Chicken Coconut Curry Soup

There are so many different curries: green, red, brown, yellow. Feel free to use your own favorite combination in this recipe!




Some believe that coconut contains mighty healing powers (milk, water, oil also). Unfortunately, coconut is very high in saturated fat (the kind that can cause inflammation, increase your cholesterol, and lead to heart disease). I agree that all foods should be looked at as whole foods, but the saturated fat content (24 grams in one cup of shredded coconut) cannot be overlooked. Therefore, cooking with coconut oil is typically discouraged in those who have or who are at risk for heart disease. HOWEVER-- everything in moderation, right?



Chicken Coconut Curry Soup

Serves 6-7



3 chicken breasts, cooked and shredded (~20 oz)

2 tsp olive oil

3 cups chicken broth

2 - 15oz cans lite coconut milk

3 ribs of celery, sliced

1 medium jalapeno, seeded and chopped

1/2 large white onion, chopped

3 Tbsp green curry paste

1 Tbsp yellow curry powder

1/2 tsp red pepper flakes

2 tsp ground ginger

1/4 cup lime juice

3 Tbsp fresh cilantro, chopped

2 large golden delicious apples, cored and coarsely chopped

3 cups medium grain rice, cooked

Unsweetened coconut flakes (optional as garnish)



In a large soup pot heat olive oil over medium heat. Add onion and jalapeno. Saute until onion is tender. Add celery, chicken, chicken broth, coconut milk, curry paste, curry powder, ginger, lime juice, and red pepper flakes. Bring to a boil then reduce heat to low and simmer ~ 30 minutes, stirring occasionally.


Add cilantro (leaving some for garnish) and apple chunks. Simmer for additional 10 minutes.



To each soup bowl, add 1/2 cup cooked rice and top with 1 1/2 cups soup. Garnish with cilantro and coconut flakes (optional).



Nutrition Info per serving: 398 calories, 14 g fat, 8 g saturated fat, 26 g protein, 36 g carbohydrates, 3 g fiber

Tuesday, January 11, 2011

Valentine's Day

We are officially one month away from Valentine's Day!

In honor of my wonderful husband who loves me no matter what and supports me in everything I do, I am going to make one recipe each week until Valentine's Day with HIM in mind.

He is such a good sport. He eats everything that I make. With a smile. Most of the time. And he washes the dishes.


So, I am putting together some of his favorite foods this month (I HOPE they are still his favorites after I am done health-ify-ing them). If they are not quite as good as the originals, at least he can thank me when we are old and gray and he is without diabetes and heart disease.


If he's really lucky I may throw out a couple 20s as well!


Stay tuned........................

Monday, January 10, 2011

80--- Heather's Creole Shrimp

This shrimp recipe of Heather's is so tasty! Great alternative to a shrimp cocktail for an appetizer, or a great meal idea.

Heather is my running partner and friend. I really do not enjoy running on my own. But with my partners, I actually look forward to it! Heather has lovely long legs and she can run fast, but she never complains when I make her run slow. Heather has a lovely home in which she hosted our recipe exchange party.... which quickly turned into a Minute to Win It party. And yes- she can stack 7 ding dongs on her forehead in a minute.

Shrimp are a great protein source and are low in fat. They have a higher cholesterol content when compared to other low fat protein sources, but should not be avoided because of that! They have omega-3 fatty acids, which are heart healthy and can help decrease inflammation in the body. Just watch your serving size and do not eat them everyday (which might be hard to do after you have tried this recipe).



Heather's Creole Shrimp
Serves 8-10


2 1/2 lb large shrimp- raw, shelled and de-veined
2 Tbsp olive oil
1 Tbsp chili powder
1 tsp ground cumin
1 tsp sugar
1 tsp salt
1/2 tsp dry mustard
1/2 tsp dry thyme
1/2 tsp ground black pepper
1 tsp seafood seasoning
1/4 tsp cayenne pepper

Preheat oven to 350 degrees. Add seasonings to olive oil in a large bowl. Add shrimp and toss to coat. Spread shrimp onto a large baking sheet. Bake for 10-12 minutes, or until shrimp are cooked through. Yum!


Nutrition Info per 4 oz shrimp: 146 calories, 3.5 g fat, 26 g protein

Sunday, January 9, 2011

80--- Banana Berry Muffins

My hubby (who doesn't like baked goods all that much) said that these were the BEST muffins that he's ever had. He requested that they be in the house at all times (good luck with that).



AND-- each little muffin only contains 1 g of fat. The fat has been replaced with mashed bananas, but the flavor is not TOO banana-ey. JUST RIGHT. Add any combination of berries that you like! The cottage cheese (you may use yogurt)adds airy volume to the muffins, which might otherwise be slightly dense due to the whole wheat flour.


Banana Berry Muffins
Makes 10 muffins

1 cup whole wheat flour
1/4 cup white flour
1/4 cup rolled oats
1 tsp baking powder
1/2 tsp baking soda
1 cup mashed bananas (mine were previously frozen, thawed overnight)
1/2 cup sugar
1/4 cup low fat plain yogurt or small curd cottage cheese
1 egg white
1 tsp pure vanilla extract
1 1/4 cup frozen mixed berries (I used 1/4 cup blueberries, 1 cup raspberries)


Preheat oven to 365 degrees. In a large bowl, combine sugar, mashed bananas, cottage cheese, egg white, and vanilla extract. In another bowl, combine flours, oats, baking powder, and baking soda.

Add dry ingredients to wet ingredients and stir for ~10-15 strokes, just until dry ingredients are moistened. Fold in 1 cup frozen berries.

Place muffin liners in a muffin tin (regular size). Fill each muffin cup 3/4 full with batter. To the top of each muffin, add a couple of remaining frozen berries. Sprinkle the top of each muffin with a dash of sugar.

Bake for ~15-18 minutes, or until toothpick inserted into the center comes out clean. Allow to cool ~ 5 minutes before serving.


Nutrition Info per 1 muffin: 144 calories, 1 g fat, 4 g protein, 19 g carbohydrates, 4 g fiber

Friday, January 7, 2011

80--- Angie's Avocado Salsa

Here is another friend recipe (what would I do without you?)!


This is Angie's Avocado Salsa. Angie is a great friend and a fabulous personal trainer. She also has a wonderful husband, two gorgeous kids (mini-me versions of herself) and an awesome upbeat outlook on EVERYTHING.


Angie frequents a quaint little lunch spot in Bozeman. One day she was having lunch and she dissected their avocado salsa, bite by bite. Those of you who know Angie know where this recipe got it's origins--- but I think her version is better.

Avocados (aka: butter pears) are the world's fattest fruit- literally (1 medium avocado contains 30 g fat). I often get the debated question from clients: "To eat, or not to eat?". Even though eating avocado CAN add significant calories to your daily intake, the benefit of a little bit of avocado (say, 1/2 of an avocado 3 times per week) is worth it! Avocados are a great source of monounsaturated fats (the heart protective ones).

I recommend serving this with flatbread triangles instead of tortilla chips-- you get more avocado flavor that way!




Angie's Avocado Salsa
Makes ~2 cups


1 large avocado (slightly firm), diced
2 medium tomatoes, diced
1/3 cup finely chopped red onion
3 Tbsp fresh chopped cilantro (more if you LOVE it)
1 tsp Agave syrup (or honey)
Juice of 1/2 fresh lime
1/2 tsp salt


Mix all ingredients in a bowl. Serve immediately!


Nutrition Info per 1/4 cup: 55 calories, 4 g fat (2 g monounsaturated), 1 g protein, 3 g carbohydrates, 2 g fiber

Tuesday, January 4, 2011

80--- Shayla's Indian Potatoes

Some friends and I had a recipe exchange party for the holidays. I will be sharing some of those recipes with you-- lucky!

This is my friend Shayla. She is not only a personal trainer, but she is also a running and ski coach (mine as well as others), a Canadian National Champion Nordic skier, and a FABULOUS cook! Shayla cooks things that I would be afraid to cook (Yes, I'm afraid of Indian food), but it is always outstanding!

These are Shayla's Indian Potatoes. You can use any root vegetable you desire in this dish- I used a combination. They are outstanding. Don't be afraid of curry.


According to the American Institute of Cancer Research, scientists believe that turmeric (a component of curry) can potentially delay the growth of colon and prostate cancers, among other types of cancer. Turmeric gives curry its yellow tint and is a member of the ginger family.



Shayla's Indian Potatoes
Serves 6

2 1/2 cups cubed (1") yellow potatoes (skin on)
2 1/2 cups cubed (1") yams (again, skin on)
3 Tbsp olive oil
2 tsp whole cumin seeds
1 tsp salt
2 tsp curry powder
Dash cayenne pepper
3 whole scallions, sliced
1 red bell pepper, chopped
1/4 cup chopped fresh cilantro

Bring a pot of lightly salted water to a boil. Lower potatoes into water and cook ~5 minutes after water returns to a boil, until tender but not falling apart.

While potatoes cook, warm the oil in a saucepan over medium heat. Add cumin seeds and allow to heat for a few minutes. Stir in salt, curry powder, and cayenne. Remove from heat.

Drain the potatoes and place them in a bowl. Pour hot seasoned oil over the potatoes and stir in scallions, pepper, and cilantro. Serve warm!

Nutrition Info per 3/4 cup serving: 161 calories, 7 g fat (5 g monounsaturated), 3 g protein, 24 g carbohydrates, 3.5 g fiber

Monday, January 3, 2011

80--- Good Luck Peas (aka: Hoppin John)


I'm a little late with this one-- sorry. In the south you are supposed to eat black eyed peas on New Year's Day for good luck. I do not live in the south, so it took me a few days to get the message! But, I am making them just the same hoping that at they will still carry a little luck my way.


Black eyed peas can be prepared many ways (they can also sell many albums- ha ha ha). This black eyed pea dish is Hoppin John, a hot dish served over rice. Hoppin John typically contains ham or sausage, but we are going to healthy town and making this a vegan dish (which is also naturally gluten-free).


These little peas (also called cowpeas due to their Holstein-like coloring) are full of fiber and plant protein. They are also rich sources of Vitamin A, folate, and potassium.


Good Luck Peas

Serves 10


1 lb uncooked black eyed peas, soaked overnight, drained and rinsed

1 tsp olive oil

3/4 cup chopped white onion

3 celery stalks, diced

1 carrot, chopped

1 green bell pepper, seeded and finely chopped

1 quart vegetable stock

1 clove garlic, pressed and minced

1 Tbsp creole seasoning

1/2 tsp dried thyme

1 tsp salt

1/2 tsp fresh ground black pepper

Pinch cayenne pepper


5 cups brown rice, cooked (in water or vegetable stock)

2 green onions, finely chopped


In a large soup pot, heat olive oil over medium high heat. Add onions, green pepper, celery, garlic, and carrot. Saute ~3 minutes, until onion softens. Add vegetable stock and seasonings. Bring to a boil then add soaked peas. Return to a boil then reduce heat to medium-low for ~1 hour, or until mixture thickens slightly and peas are soft (but not mushy).


Serve over 1/2 cup brown rice and garnish with green onions.


Nutrition Info per 1 cup peas with 1/2 cup rice: 274 calories, 2 g fat, 13 g protein, 43 g carbohydrates, 11 g fiber

Saturday, January 1, 2011

Nutrition Tip: New Year's Resolutions


The party's over. This is that day of the year when we all vow to change something in our lives. It's a new year! Often these resolutions have something to do with our health, our nutrition, our happiness. If you are one of US who make these resolutions, here's a tip: WRITE IT DOWN. Keeping a record of your goal helps keep you accountable, and keeps it in your mind.


In the spirit of the New Year I will help you get started and reveal my resolutions for the upcoming year. I am going to count on YOU to keep me accountable. I didn't stick with mine for last year. Given, one was kind of outlandish (becoming a professional surfer) given my current state (Montana). But, I SHOULD have been able to keep my other one (flossing twice a day). MOVING ON. NEW YEAR.


1. FINANCIAL: Save more, spend less (seems pretty simple)


2. CAREER: Focus on long-term goals- reach for the stars!


3. Health: (1) Floss twice a day-- giving it another go! (2) Dessert once a week, not once a day (3) 1/2 marathon -- yikes! (4) try something new- skate ski race in March! (5) More vegetables (you can never have too many)


4. HAPPINESS: Embrace those that support and empower me, let those who do not roll off of my skin like water on a duck
GOOD LUCK with your resolutions! If you need someone to hear yours, post a comment!