Thursday, September 29, 2011

80(ish)--- Oven-Fried Coconut Shrimp

All the goodness of restaurant-style deep-fried coconut shrimp, quite a bit less of the guilt. One serving of these restaurant beauties will provide you with 500 calories and 20 g of fat. That seems a bit excessive, doesn't it? This health-ified version has all of the flavor and a bit less of the other stuff.

Oven-Fried Coconut Shrimp
Serves 3

1/2 lb large shrimp (about 12), shelled and de-veined
1 egg white
2 Tbsp cornstarch
1 cup unsweetened flaked coconut meat
1 Tbsp powdered sugar

Preheat oven to 400 degrees and line a large baking sheet with parchment paper. In a small bowl, beat egg whites until foamy. In another bowl, combine coconut meat and powdered sugar and stir until sugar is evenly distributed. Place cornstarch in a separate bowl.

Dip each shrimp into cornstarch, then egg whites, then coconut mixture. Place shrimp onto the parchment paper-lined baking sheet. Repeat with remaining shrimp. Bake for ~16 minutes, flipping halfway through. Both sides should be brown at the end of cooking.

Serve with dipping sauce of your choice (mango salsa works very well).

Nutrition Info per ~4 large shrimp: 228 calories, 11 g fat, 7 g protein, 22 g carbohydrates, 1.5 g fiber

Tuesday, September 27, 2011

80(ish)--- Pumpkin Donut Holes

This is a modification of my Baked Apple Donut Holes recipe. They are so delicious that they needed a post of their own.

Pumpkin is a great source of potassium, iron, and vitamin A. Canned pumpkin is easy to use and very nutritious. Make sure to check your can to see that additional sodium was not added (also make sure to use canned pumpkin, not canned pumpkin pie mix). Ingredients should read: PUMPKIN.

Pumpkin Donut Holes
Makes 24-28

1 cup all-purpose flour
3/4 cup whole wheat flour
2 tsp baking powder
1/2 tsp salt
1 1/2 tsp pumpkin pie spice
1 cup canned pumpkin
1 1/2 Tbsp olive oil
1/2 cup brown sugar
1 egg
1 tsp pure vanilla extract
1/2 cup skim milk (or almond, rice, or soy milk)

3 Tbsp butter, melted
1/3 cup white sugar
1 tsp pumpkin pie spice

Preheat oven 350 degrees. Spray each cup in a mini muffin tin with baking spray.

In a medium bowl, whisk together flour, baking powder, salt and pumpkin pie spice. In a large separate bowl whisk together oil, brown sugar, egg, vanilla, pumpkin and milk until smooth. Add dry ingredients to wet ingredients and mix just until dry ingredients are moist.

Fill each muffin cup 2/3 full with batter. Bake at 350 degrees for 8-10 minutes or until a toothpick comes out clean. Remove donuts from oven and set aside until they are cool enough to handle. Transfer donut holes to a sheet of waxed paper to cool completely.


Melt butter in one bowl and combine granulated sugar and pie spice in another bowl. Brush each cooled donut with melted butter, then roll in sugar mixture to coat.

Place donut holes back onto waxed paper for ~15 minutes before storing in an airtight container.

Note: donut holes can be made one day ahead of serving, but topping should be done the same day as serving.

Nutrition Info per 1 donut hole: 78 calories, 2.5 g fat, 1.5 g protein, 11 g carbohydrates, 1 g fiber

Sunday, September 25, 2011

80(ish)--- Stuffed Squash Blossoms

I did not plant squash this year. Because it takes over the garden. But what I missed was the squash blossoms!

These pretty flowers do not have a ton of nutritional value. But they make a nice cocoon for other tasty ingredients. Many times stuffed squash blossoms are fried, but I found that baking them works wonderfully and does not mask the flavor of your stuffing.

Stuffed Squash Blossoms
Makes 8 blossoms

8 large squash blossoms, stemmed and washed
3/4 cup part skim ricotta cheese
2 oz crumbled feta or goat cheese
1 tsp crushed red pepper
3 Tbsp chopped fresh chives
1 clove garlic, pressed and finely minced
1/2 tsp salt
1/2 tsp fresh ground black pepper

Preheat oven to 350 degrees. Line a baking sheet with parchment paper.

Combine stuffing ingredients in a bowl and mix well with a fork until evenly combined. Stuff each blossom with 2 Tbsp mixture and place onto lined baking sheet.

Bake for 9-12 minutes, until flowers are wilted and stuffing ingredients are bubbling. Remove from oven.

Place each blossom onto a toasted slice of baguette. Serve immediately.

Nutrition Info per 1 blossom: 51 calories, 3 g fat, 4 g protein, 1.5 g carbohydrates

Friday, September 23, 2011

80--- Strawberry Green Tea Smoothie

Matcha powder is a finely-milled high quality green tea. It can be found at your local specialty-foods market (I purchased mine in bulk). Don't be afraid- it is expensive but you only need a little bit (mine was $75 per pound but I only paid $8 for ~1/2 cup). There is also such a thing as green tea powder-- they are not the same. Matcha can be used to make green tea ice cream, mixed with powdered sugar for a fruit dip, folded into cookies (stay tuned), etc.

Green tea naturally contains antioxidant compounds called polyphenols, and has long been touted as having health benefits ranging from promoting heart health, to preventing breast cancer, to assisting with weight loss. Only a few human studies have been conducted to verify these health claims, but most health professionals agree that it can be an excellent addition to a healthy diet (use with caution if taking Coumadin) and may have heart-healthy and antioxidant-driven benefits.

This smoothie was delicious and so easy (as most smoothies are). Will drinking one give you the health of a 20-something long into your 90s? Most likely not, but it can't hurt to try.

Strawberry Green Tea Smoothie
Makes one ~12 oz smoothie

8-10 large organic strawberries, stemmed (if frozen omit ice cubes)
1/2 cup low fat plain yogurt (if you want to use vanilla-flavored, omit honey)
4-5 ice cubes
1 tsp matcha
1 tsp honey
1/4 tsp pure vanilla extract

Place all ingredients into a blender and puree to desired consistency. Add skim milk to thin if necessary. Enjoy!

Nutrition Info per 1 smoothie: 140 calories, 2 g fat, 7 g protein, 22 g carbohydrates, 2.5 g fiber

Wednesday, September 21, 2011

80--- Candied Carrots

Multi-colored carrots are so much fun, and they are popping out of gardens everywhere right now! I always go for the smaller ones because they have so much flavor.

Check out this link to the Carrot Museum for more information on the individual nutrient properties of different varieties.

Candied Carrots
Serves 4

~2 lbs small (6")carrots, washed and trimmed just above the stem (leave a little green)
Olive oil spray
1/2 cup fresh squeezed orange juice
1 Tbsp honey
1 tsp paprika
1/2 tsp sea salt
Dash fresh ground black pepper
1 Tbsp chopped chives for garnish

Preheat oven to 400 degrees. Place carrots into a baking dish and spray lightly with olive oil spray. Toss to coat. In a small jar, combine orange juice, honey, paprika, salt and pepper. Screw lid on tightly and shake vigorously to mix.

Pour mixture over carrots and place dish in oven. Bake on middle rack for 20-30 minutes (depending on the thickness of your carrots) until a fork can pierce them (check frequently to make sure that they do not become overdone).

Remove from oven and garnish with chopped chives.

Nutrition per 1/4 recipe: 99 calories, 0.5 g fat, 1.5 g protein, 19 g carbohydrates, 5 g fiber

Monday, September 19, 2011

20---Individual Crustless Goat Cheese Cheesecakes with Blueberry Compote

Quite a few readers mentioned in my contest that cheesecake should never be health-ified. I agree.

These are so easy AND since they are crustless, our gluten-free friends can enjoy them as well. The goat cheese adds a tangy dimension and extra creaminess.

Individual Crustless Goat Cheese Cheesecakes with Blueberry Compote
Serves 5

8 oz cream cheese
8 oz goat cheese
1 tsp lemon zest
2 tsp lemon juice
1 tsp pure vanilla extract
1/2 cup sugar
2 eggs

2 cups fresh or frozen blueberries
1 Tbsp lemon juice
1/4 cup sugar
1 Tbsp fresh mint leaves, finely chopped

Preheat oven to 325 degrees. In a large mixing bowl, combine cream cheese, goat cheese, lemon zest, lemon juice and vanilla with a hand mixer until smooth. Beat in sugar in two additions, mix until creamy, scraping down the sides of the bowl as needed. Add one egg at a time and beat until mixture is very smooth.

Spoon mixture into individual ramekins that have been sprayed lightly with oil. Place ramekins into a 9x12 baking dish filled halfway with water (water should come up halfway the sides of the ramekins). Bake for 35-40 minutes, until set. Remove from oven and place ramekins on a rack to cool. Refrigerate overnight.

In a medium nonstick saucepan, combine compote ingredients over medium-high heat. Bring to a low boil, then reduce heat to medium and allow to simmer until berries have burst and mixture has thickened, 8-10 minutes. Remove from heat and place into a glass bowl. Refrigerate until cool.


Spoon cooled compote over each cheesecake.

Eighty Twenty GIVEAWAY Winner #2

Congratulations to Kathryn!

Kathryn said...
One thing I think should never be healthified is choclate cake with gooey chocolate frosting. My reasoning is that how often do you really have chocolate cake and when you do, don't you want it to be rich and gooey?!!!!

I will be in contact via email soon with instructions on how to collect your loot!

Thank you to everyone for your comments! I truly appreciate them!

Stay tuned for a FANTASTIC cheesecake recipe (20 all the way)!!

Saturday, September 17, 2011

80(ish)--- The Wedge

I love wedges. Shoes and salads alike.

Restaurant-style wedge salads can be loaded with fat, thanks to the dressing, cheese and bacon. This is a health-ified (not perfect, but better) version that is not lacking on flavor.

The Wedge
Serves two as a meal or four as a side/starter

2 hearts of Romaine lettuce
1 cup of chopped tomato
2 oz extra lean ham, sliced thin, cut into 1/2" strips

1/2 cup low fat buttermilk
1/2 cup low fat sour cream
1 clove garlic, pressed and finely minced
2-3 oz of Gorgonzola or blue cheese, crumbled
1/2 tsp salt
1/2 tsp fresh ground black pepper

Combine all dressing ingredients in a bowl. Place in refrigerator to chill for 20 minutes.

Add ham to a nonstick skillet over medium-high heat and saute until warm.

Cut stems off of Romaine hearts and place on a platter. Spoon dressing over wedges, then sprinkle on chopped tomato and heated ham strips. Garnish with fresh ground black pepper. Cut each wedge in half if serving as a side or starter.

Nutrition Info per 1 wedge (as a main salad): 290 calories, 13 g fat, 23 g protein, 12 g carbohydrates, 3 g fiber

Thursday, September 15, 2011

Eighty Twenty Anniversary GIVEAWAY #2

This week I am giving away a Nori Messenger Bag from Maranda Lee Handbags. Maranda is a friend of mine who is quite crafty. I am the lucky owner of two of her bags and I love them! The quality is impeccable and her patterns and fabrics are amazing.

The Nori is Maranda's BRAND NEW bag. Be one of the first to carry one!

Just perfect for daily use, work, school, market, ipad, etc!

This messenger easily fits your wallet, cell phone, sunglasses and more! The large slip pocket on the back is perfect for easy access to your keys, notepad, etc.

*Large slip pocket on the back of the bag for easy access to items.

*Slip pocket inside perfect for a phone or camera

*Magnetic snap closure

*43" long strap perfect for over your shoulder or across your body.

*Fully interfaced

Bag Measures:
11"wide at top (seam to seam)
8.5" wide at bottom
11" tall
3" deep

The winner will choose their fabrics (inside, outside, and flap) on Maranda's website.

To Enter: Post a comment with (1) an Eighty Twenty recipe that you have tried and NOT liked (go ahead- I can take it- but you must state WHY) OR (2) a recipe that you think should NEVER be health-ified (ie: stay a 20 forever).

No entries after 5pm MST on Sunday. PLEASE include your email so that you can be notified should you win. Only one entry per person (no, Mom, you cannot enter). The winner will be chosen at random and announced Sunday night.

Tuesday, September 13, 2011

20(ish)--- Mocha-sicles

This may be my last popsicle post of the summer. Sad. I had to go with fudgey for such an occasion. With a kick of coffee. To make my hubby happy. These are fantastic!

Sorry for the overly-basic photo. It's really hard to take pictures of popsicles!

Makes 5-6 (depending on your molds)

1 oz semisweet chocolate, chopped (you may use chips)
1/3 cup white sugar
1 Tbsp cornstarch
1 1/2 Tbsp unsweetened cocoa powder
1 1/4 cups skim milk
1 1/2 Tbsp finely ground coffee (you may want to consider decaf if you are sensitive to caffeine and plan on eating these in the evening- or if you have kids and do not want them any more bouncy)
1/2 tsp vanilla extract
1 tsp unsalted butter

In a double boiler over low-boiling water, melt chocolate, stirring constantly until smooth. Stir in sugar, cornstarch, cocoa, milk and coffee. Continue to stir mixture until thickened, ~8-10 minutes (you may have to increase the heat slightly). When thickened, whisk in vanilla and butter.

Immediately transfer into a spouted liquid measuring cup, then pour into molds. Freeze overnight.

Nutrition Info per 1 popsicle: 92 calories, 2 g fat, 2 g protein, 16 g carbohydrates

Sunday, September 11, 2011

80--- Southwestern Quinoa Tabbouleh

Quinoa is a super-grain that is high in fiber and high quality protein. It is very versatile because it has a slightly nutty flavor that works well with any flavor combination! In this recipe I combined the quinoa with black beans for even more protein and fiber-- and a great southwestern kick!

Southwestern Quinoa Tabbouleh
Serves 6

2 cups vegetable broth
1 cup quinoa, rinsed
2 tsp comino seeds
2 Tbsp grapeseed oil, divided
2- 15oz cans black beans, rinsed
1 red pepper, seeded and diced
8-10 asparagus spears, chopped ino 2" pieces
2 roma tomatoes, seeded and coarsely chopped
6 green onions, chopped into 1/2" pieces
1/4 cup fresh lime juice
2/3 cup chopped fresh cilantro
1/2 cup crumbled low fat feta cheese

In a medium saucepan, combine the quinoa and broth and bring to a boil. Cover and simmer over low heat until the broth is absorbed, ~15 minutes. Remove from heat and place in a bowl in the refrigerator.

While quinoa chills, in a nonstick skillet toast the comino seeds over high heat, shaking the pan, until fragrant, about 2 minutes, remove from pan and set aside. Add 1 tsp grapeseed oil to skillet and add asparagus and red pepper. Saute over medium heat for 3-4 minutes, until slightly softened. Remove from heat.

Remove chilled quinoa from refrigerator. Add in rinsed black beans, asparagus, red pepper, tomatoes, green onion, cilantro and crumbled feta cheese. In a small bowl combine toasted comino seeds, lime juice, and remaining grapeseed oil, whisk to mix. Add dressing to quinoa mixture and toss to coat. Place in refrigerator for 20 minutes, then serve.

Nutrition Info per 1 cup: 234 calories, 6 g fat, 12 g protein, 32 g carbohydrates, 9 g fiber

Anniversary GIVEAWAY Winner.............

And the winner is (chosen by Mauve Cloud)..................

Tracy N!

Tracy N. said...
One of my family's favorites is the Broccoli Beef. I'd love to see some comfort casseroles made healthier and without a can of cream of something soup. :-)

Thank you Tracy! You will be emailed shortly to pick your hat! And I will put my time into a recipe without cream of something soup!

Thank you for everyone's comments! Stay tuned for another GIVEAWAY later this week!

Friday, September 9, 2011

Anniversary GIVEAWAY

I cannot believe that it has been one year since I started the Eighty Twenty blog! Thank you all for your support! I have had so much fun creating and adapting recipes that will fit into an 80/20 lifestyle!

Within the next year I hope to incorporate more physical activity tips and focus on highly plant-based recipes (with occasional meat dishes and absolutely necessary 20 recipes) as part of the 80/20 lifestyle.

"Let food be thy medicine and let thy medicine be food"- Hippocrates

Now for the GIVEAWAY!

I am giving away one Swift Toque from my friend Shayla's hat company Sauce Headwear.

The Swift Toque is a lightweight hat designed for aerobic winter activities. Ideal for a moderate to high intensity exercise in temperatures as low as 10°F / -12°C. Made from Nylon Lycra®, this hat will wick moisture and provide resistance to the wind.

Should you win, you may choose any print that you desire from her website. This is my favorite:

To enter: post a comment below with either (1) your favorite Eighty Twenty recipe or (2) a food that you would like to see health-ified on Eighty Twenty.

The winner will be chosen at random! No entries after 5pm MST on Sunday! Please also include your email address so that you can be contacted should you win! Only one entry per person because that's just fair. The winner will be posted Sunday night! Good luck!

Stay tuned for another GIVEAWAY next week!

Thursday, September 8, 2011

80--- Preserved Roasted Red Peppers

I actually made these a while ago when I had some red peppers to use up. But I had to let them hangout for a bit before I could try them so that I could give you an honest review. I actually did a blind taste-test with my husband: mine vs. the others in our fridge. It was a tie. But I used less preservatives (actually none), so I win. That's how I play. If you use red peppers out of your garden, you get bonus points too!

Preserved Roasted Red Peppers
Makes one half-pint jar

2 medium red peppers
2 cloves garlic, pressed
1/2 tsp salt
1/2 cup distilled vinegar
2 Tbsp water

Place peppers on a grill over medium-high flame. Cook for 3-4 minutes on each side, turning so that all sides become charred. Remove peppers from grill and place immediately into a plastic bag and seal. Let sit for about ten minutes.

Remove peppers and let sit until cool enough to handle. Split the peppers down one side and remove the seeds and stem. Use a paper towel to gently peel away charred skins (you may leave some intact if you like). Slice peppers into 3 or 4 pieces. Set peppers aside.

Bring a pot of water with a half-pint mason jar and its lid fully submerged to a boil. Keep on a rolling boil for ten minutes. Meanwhile, bring the vinegar, salt and water to a boil in a separate pot.

Carefully remove the jar with tongs, draining any water inside. Stuff the garlic cloves and roasted peppers in the jar, and top them off with the boiling vinegar mixture to a quarter-inch of the rim. Immediately screw on the lid tightly. Place the sealed jar, standing upright, in a pot with enough water to cover up to the lid. Boil for ten minutes. Remove with tongs, and let cool completely at room temperature. If the lid’s safety seal has shrunken inward, then the jar can be left unrefrigerated for up to 6 months. Refrigerate after opening.

Nutrition Info per 1/4 cup roasted peppers: 35 calories, 0 g fat, 1 g protein, 5 g carbohydrates

Tuesday, September 6, 2011

80(ish)--- Tandoori Grilled Chicken

I typically tell my patients to avoid bone-in cuts of meat. These cuts contain additional fat, due to the higher fat content of the dark meat that they contain. Everything in moderation, right? As my duty, here is a comparison:

3 oz roasted meat from a drumstick, no skin= 182 calories, 9.4 g fat

3 oz roasted meat from a boneless, skinless chicken breast= 140 calories, 3.5 g fat

I like a hand-held piece of meat every now and then. And the nutrient breakdown still fits into the 80! These are a terrific addition to an Indian summer barbecue!

Tandoori Grilled Chicken
Serves 4

8- 4 oz chicken drumsticks, skin and excess fat removed
1 cup nonfat plain yogurt
2 Tbsp fresh ginger, grated
2 cloves garlic, pressed and finely minced
2 Tbsp finely grated red onion
3 Tbsp lemon juice
2 tsp dry mustard
1 Tbsp garam masala
1/2 tsp salt
1/2 tsp cayenne pepper

In a large bowl, combine the yogurt with the ginger, onion, garlic, lemon juice, dry mustard, garam masala, salt, and cayenne pepper. Use a small, sharp knife, make shallow 1-inch slashes in the chicken. Add the chicken to the marinade and turn to coat. Cover and refrigerate for 4 hours.

Preheat grill. Remove the chicken from the marinade, leaving a thin layer of marinade on legs. Grill the chicken over medium heat, turning occasionally until browned and cooked through, 20-30 minutes.

Nutrition Info per 2 drumsticks: 247 calories, 8 g fat, 43 g protein, 4 g carbohydrates

Recipe adapted from Food & Wine

Sunday, September 4, 2011

80(ish)--- Vegetarian Benedict

There is a fantastic breakfast joint here in Bozeman called Main Street Over Easy. I do not think that I had ever REALLY had vegetables for breakfast before I ordered their Vegetarian Benedict. It is so fantastic and so fresh!

Last weekend I had these beautiful homemade English muffins to eat up. So I made my own version. This easy hollandaise is a lighter version of the classic, thickened with a roux instead of butter butter more butter.

NOTE: You may need to hire a soux chef (or anyone who knows how to poach an egg and work a toaster) to get your timing right. It is worth the trouble. And you will be 2 out of 5 servings of vegetables down before lunch.

Vegetarian Benedict
Serves 2

2 Tbsp melted butter
1 1/2 tsp all-purpose flour
1/4 cup skim milk
1 Tbsp whisked egg yolk
2 tsp water
1 Tbsp lemon juice
Dash salt
Dash pepper

HOLLANDAISE DIRECTIONS *Prepare while eggs are poaching and vegetables are nearly done
In a small saucepan, combine the flour, salt and pepper. Gradually stir in milk until smooth. Bring to a boil over medium heat; cook and stir for 1 minute or until thickened. Reduce heat to low, keep warm and stir occasionally.

In a double boiler over simmering (not boiling) water, constantly whisk the egg yolk, lemon juice and water until mixture begins to thicken and coats the back of a metal spoon. Reduce heat to low. Slowly drizzle in melted butter, whisking constantly. Whisk in milk mixture. Serve immediately.

2 English Muffins, toasted
1 large tomato, sliced
10 asparagus spears, steamed (you may do this ahead of time)
1 shallot, sliced finely
1 clove garlic, pressed and finely minced
1 tsp olive oil
1/2 cup canned artichoke hearts, drained
2 cups baby spinach leaves, stemmed
4 eggs, poached until preferred doneness
Salt & pepper to taste

In a large skillet, heat olive oil over medium heat. Add garlic and shallot and cook until softened, ~2 minutes. Stir in baby spinach leaves and saute until soft (but not over done). Add in asparagus spears and saute until heated through.

Place English muffins open-faced on plates. Place 1/4 cup artichoke hearts, fresh tomato slices, and 1/2 of cooked vegetable mixture onto each muffin. Place one poached egg onto each half, and drizzle lightly with 2 Tbsp hollandaise sauce.

Serve immediately.

Nutrition Info per 1 English muffin with vegetables, 2 eggs, and 2 Tbsp hollandaise: 326 calories, 14 g fat, 30 g protein, 24 g carbohydrates, 5.5 g fiber

Saturday, September 3, 2011

80(ish)--- Sourdough Wheat English Muffins

Time to use up some sourdough starter! I had no idea that you cooked English muffins on a griddle. So easy and fun! I used half whole wheat flour in my muffins, but you could use white if you prefer (more of a 20). These did not have huge "nooks and crannies" but terrific flavor. Give them a try! They are absolutely necessary as a part of my next post.........

Sourdough Wheat English Muffins
Makes 10-12 muffins

1/2 cup sourdough starter (mine is fully hydrated)
1 cup skim milk
1 cup whole wheat flour
1 cup white flour + more for kneading and rolling
1 Tbsp white sugar
1/2 tsp salt
1 1/2 tsp baking soda
Cornmeal for dusting

Combine starter, milk, 2/3 cup white flour and 2/3 cup wheat flour in a large bowl. Stir to combine, cover with plastic wrap, and leave out for 8 hours or overnight.

After the overnight rest, add remaining flours, sugar, salt and baking soda and mix well. Turn onto a lightly floured surface and knead for 4-5 minutes. Roll out to 3/4" and cut with a biscuit cutter into rounds. Place muffins on a piece of parchment dusted with cornmeal and let rest for 45-60 minutes.

Spray griddle or skillet lightly with spray oil. Heat to medium and cook muffins for about 6-8 minutes on each side, or until browned on the top and bottom and cooked through. These rise quite a bit during the "baking".

Split with a fork and serve!

Nutrition Info per 1 muffin: 88 calories, 0.5 g fat, 3 g protein, 17 g carbohydrates, 1.5 g fiber

Thursday, September 1, 2011

Make your Labor Day Labor-less

Here are some recipes from the archives that will take the Labor out of your weekend and bring some 80 to your life! Enjoy!