Sunday, April 28, 2013

80--- Simple Smoked Salmon Tortilla Pizzas

It's been a while since I made a new tortilla pizza.  This one is loaded with healthy fats.

Omega-3's are powerful antioxidants that we should all eat more of.

Salmon, as you know, is a wonderful source of these fatty acids.

I do not like salmon.  There I said it.

I know I should.

But I don't.

Smoked salmon is a wee bit more likeable.

And then you put it on a pizza and it's downright edible.

Simple Smoked Salmon Tortilla Pizzas
Serves 4

4- 10" flour tortillas
2 Tbsp olive oil
3 cloves garlic, finely minced
3 oz smoked salmon, chunked
1/4 cup chopped chives
1/4 cup capers
4 oz part-skim shredded mozzarella
Dash salt and fresh ground black pepper

Preheat oven to 400 degrees.

In a small skillet, heat olive oil over medium-high heat.  Add minced garlic and saute for 2-3 minutes, until fragrant and lightly brown.

Place tortillas onto baking sheets.  Spread garlic and olive oil evenly among flour tortillas, brushing olive oil to cover entire tortilla.  

Top each tortilla with 1 oz cheese, chunks of smoked salmon, 1 Tbsp chives, and 1 Tbsp capers.  Sprinkle each with salt and pepper.

Bake for 5 minutes, then transfer pizzas directly onto the middle rack and bake for additional 2 minutes, until tortillas are lightly browned and crisp.

Remove from oven and cool slightly before slicing into four slices.

*These are excellent cold- so make an extra for your lunch the next day!

*Also great as an appetizer!

Nutrition Info per 1 pizza: 275 calories, 14 g fat (7 g monounsaturated,  3 g polyunsaturated), 16 g protein, 22 g carbohydrates, 2 g fiber

Friday, April 26, 2013

Fitness Tip: NEAT

Recent studies have shown that the addition of 30-60 minutes of exercise into a sedentary lifestyle may not be best way to achieve or maintain a healthy weight.

These studies highlight NEAT as being the "solution". NEAT is non-exercise activity thermogenesis. Huh? Basically it is adding activity throughout your day and becoming less sedentary.

What does it look like? Well, basically it is an increase in those Activities of Daily Living: grocery shopping, going up and down the stairs in your house, fidgeting, (everything we do not sports-like, eating, or sleeping).......etc.


Can you increase your metabolism simply by moving more?




How do you add more NEAT to your day?

-- Consider wearing a pedomoter! I'm sure you are familiar with the 10,000 steps goal.

-- Before you sit down, do 5 or 10 squats

-- When going upstairs, or downstairs, in your home or office go up and down twice before reaching your destination

-- Park further away from a store

-- Become a fidgeter! Think of those fidgeters in your life. I am willing to bet they are at a healthy weight!

-- Make cleaning your house a calorie-burning session! Dance, sing, jump, etc.


Does this replace regular exercise?


NO. Cardiovascular exercise at a moderate intensity and resistance exercise is important for heart health, increasing and maintaining lean body mass (muscle), and bone health. Plus it generates those feel-good endorphins that can help with depression and anxiety.

What will you do more of today to increase your NEAT?

Tuesday, April 23, 2013

80--- Breakfast Tabbouleh

I knew that you needed another breakfast recipe.

With protein, grains, and goodness.

Here she be:

Breakfast Tabbouleh
Serves 3

1 cup cooked quinoa, chilled
1/2 apple, chopped
1 tsp fresh lemon juice
3/4 cup green seedless grapes, halved
5-6 dried figs, chopped
1/3 cup dried chopped walnuts
2 oz crumbled feta cheese
2 Tbsp honey
1 tsp butter
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg

Combine apple and lemon juice and toss to coat.  Remove chopped apple and fold it into quinoa.  Add grapes, figs, walnuts, and feta.

In a small bowl, microwave butter, honey, and spices for ~30 seconds, until butter is melted.  Stir well, then fold into quinoa mixture.

Serve immediately or cover and refrigerate overnight prior to serving.

Nutrition Info per 1 cup: 353 calories, 14 g fat, 10 g protein, 46 g carbohydrates, 6.5 g fiber

Sunday, April 21, 2013

20(ish)--- Mexican Chocolate Avocado Brownies

Avocados are Mother Nature's butter.

So these must be Mother Nature's brownies.

Well done, Mother Nature, well done.

Mexican Chocolate Avocado Brownies
Makes ~8

1/2 cup pureed avocado (~1 small avocado)
2/3 cup white sugar
1 tsp pure vanilla extract
2 eggs
1/3 tsp baking powder
1/3 cup high quality unsweetened cocoa powder
1/2 cup flour
1 tsp ground cinnamon (omit for regular brownies)

Preheat oven to 350 degrees.

Beat together avocado puree, sugar, vanilla, and eggs.

In a separate bowl, mix remaining dry ingredients.  Beat dry ingredients into wet.

Pour batter into a round 9" cake pan, prepared with baking spray (*you may also use an 8x8" square pan).

Bake for ~20 minutes, until a toothpick inserted into the center of the brownies comes out clean!

Cut into 8 (or 9 if using a square pan) even slices and serve!

Thursday, April 18, 2013

Things That I Know

1.  I am in love with Storiebrooke's Etsy shop.  She sells these fantastic paint-dipped spoons and chopsticks.  It makes me say "I could do that!". But I know I never will.  So I will just buy them from her.

2. This smoothie is right up my alley.  Thanks Jessie Jane!  For all the carrot juice that I drank during my pregnancy I'm lucky my sweet babe didn't come out orange.

3.  I've never eaten a ramp but Colleen makes me want one!  I'm on a mission.  So I can make this

4.  I made these (minus the chocolate chips) this week.  I was looking for a peanut butter cookie recipe that would travel well for a fishing trip my hubbster, his bro, my dad and eight of their closest friends will be going on next month. My love, who doesn't even like peanut butter cookies, said that they were the best that he has ever had.  Crisp on the outside, chewy in the center.  SCORE.

Tuesday, April 16, 2013

80--- Buffalo Turkey Burgers

Easy and amazing!

Buffalo Turkey Burgers
Serves 6

1 lb lean ground turkey
1 cup Frank's hot wing sauce, divided
2 Tbsp nonfat plain Greek yogurt
1/2 cup finely chopped white onion
2 Tbsp finely chopped carrots
2 Tbsp finely chopped celery
2 Tbsp yellow cornmeal
1 egg white
1/4 tsp salt
Dash ground black pepper
1/2 cup blue cheese crumbles + more for topping if desired

Combine turkey, 1/4 cup hot sauce, onion, celery, carrots, cornmeal, egg white, salt, pepper, and 1/2 cup blue cheese.  Mix well with clean hands.  Allow mixture to sit in refrigerator for 1 hour. Form into six even patties.

Heat a large nonstick skillet (or use a nonstick mat on the grill) over medium heat.  Add two burgers, cover and cook for 8-10 minutes per side.  Pour remaining hot sauce into a shallow bowl and mix in Greek yogurt.  Dip each burger into the sauce, coating evenly.  Place onto buns.

Serve garnished with baby arugula, additional hot sauce, and additional blue cheese crumbles, if desired.

Nutrition Info per 1 burger (without bun or toppings): 177 calories,  8.5 g fat, 19 g protein, 5 g carbohydrates, 0.5 g fiber

Saturday, April 13, 2013

80--- Easy Vegetable Lasagna Stack {No Really}

A few weeks ago I made my first lasagna, which I planned to post on this blog.

It was a pain in the arse!!!!

I couldn't post it. I just couldn't do that to you.  TOO MUCH TIME IN THE KITCHEN!! And I love to cook.  You poor soles that hate to cook would have really hated me.

This is easier.  And just as tasty.  With more vegetables.  And fewer noodles.

Easy Vegetable Lasagna Stack
Serves 5

10 oz sliced mushrooms
1 red bell pepper, seeded and sliced
1/2 yellow onion, sliced
1 1/2 cups broccoli florets, trimmed
1 large yellow summer squash, chopped
1/4 cup fresh basil leaves, chopped
3 Tbsp olive oil
1/3 cup balsamic vinegar
1/2 tsp salt
Several dashes fresh ground black pepper
1/4 tsp crushed red pepper

10 oz part-skim ricotta cheese
1 1/2 cup cauliflower florets, finely chopped
1/4 cup water
2 tsp olive oil
3 cloves garlic, finely minced
1 cup baby spinach leaves, finely chopped
1/3 cup 2% milk
1/4 tsp salt
1/8 tsp fresh ground black pepper

7-8 lasagna noodles, cooked in vegetable broth until al dente, then sliced into thirds
1 1/2 cups marinara sauce of choice (I like Hunt's in the can- no added sugar!!!), heated

For the vegetables: Preheat oven to 400 degrees.  Toss all ingredients together in a large glass baking dish.  Bake for 20-25 minutes, until vegetables are softened.  Remove from oven and set aside.

For cheese: heat olive oil in a large skillet over medium high heat.  Add garlic and cauliflower.  Saute for ~3 minutes, then add water.  Cook until cauliflower has softened, ~ 5 minutes. Stir in spinach and continue to saute until wilted.  Add ricotta, milk, salt and pepper.  Mix well and remove from heat.

For serving:  place 1/2 cup vegetables on a plate and top with two noodle thirds, then 3 Tbsp cheese mixture, then 1-2 Tbsp sauce.  Repeat layering and serve, topped with shredded part-skim mozzarella cheese, if desired.

Nutrition Info per 1 serving: 397 calories, 17 g fat, 15 g protein, 44 g carbohydrates, 4.5 g fiber

Wednesday, April 10, 2013

80--- Apple Pie Fridge Oats {Dairy-Free Option}

I eat my Berries and Cream Fridge Oats almost every day.  I would eat them every day if I could just remember to make them every night.

They have gotten rave reviews from people other than myself as well.

So I created a version for my dairy-free peeps out there.  Which should include me.  Since pregnancy shifted my body into a lactose-not-quite-intolerance-but-angry-just-the-same.

Perfect for summer when you want oats but don't want HOT oats.

Apple Pie Fridge Oats {Dairy-Free option}
Serves 1

1/4 cup steel cut oats
1/2 cup rolled oats
1/2 cup unsweetened applesauce
1/3 cup unsweetened vanilla almond milk (or other milk if desired)
1 Tbsp chopped pecans
1/2 small apple, seeded and coarsely chopped
1/4 tsp ground cinnamon

Combine all ingredients in a mason jar or covered container.  Shake well and place in refrigerator overnight.  Enjoy in the morning!

Nutrition Info per 1 serving: 429 calories, 11 g fat (4.5 g monounsaturated fat, 4 g polyunsaturated fat), 12 g protein, 65 g carbohydrates, 11 g fiber

Monday, April 8, 2013

20--- Chocolate Mint Shortbread Cookies

It's that season!  Have you seen them?  The GIRL SCOUTS are out!

You know that's why they are so wildly popular, right?  The cookies I mean.  If you could get them in the grocery store year-round you wouldn't love them as much.  They know what they're doing those Girl Scouts.

I personally have two favorites.  Trefoils (shortbread) and Thin Mints.  Can't decide.  I guess it's best that Girl Scouts can't come to your door anymore.  That's when I give in.  For some reason when they are selling them in front of Target I can pass them up.


I made a combo cookie of my two faves.  Take that Girl Scouts.

I will be expecting my patch in the mail any day now because these are truly amazing.

Chocolate Mint Shortbread Cookies
Makes ~2 dozen cookies

1 cup all purpose flour
1/4 cup high quality unsweetened cocoa powder
1/2 tsp salt
1/2 cup butter, softened
1 cup white sugar
1 large egg yolk
1/2 tsp pure mint extract
1 tsp pure vanilla extract

In a medium bowl, sift together flour, salt, and cocoa powder.

In a larger mixing bowl, beat together butter, sugar, egg yolk, and extracts.  Spoon 1/2 of flour mixture into butter mixture and beat well.  Add remaining flour mixture and beat until combined.

Place dough onto a clean surface and roll into a log, ~1 1/2" in diameter.  Wrap tightly with plastic wrap and refrigerate for 30-60 minutes.

Preheat oven to 350 degrees. Line a baking sheet with parchment paper.  Slice dough log into ~1/4" slices and place on the paper-lined sheet.  Bake for 20 minutes, or until slightly firm.  Remove from oven and allow to cool prior to storage.

Glazing with melted dark chocolate is optional (but wonderful)!

Saturday, April 6, 2013

Things That I Know

spinach ice cubes

1.  My fellow Bozeman-livin blogger, Mary at The Kitchen Paper does this and I think it is the best idea ever.  Props!

2.  Push-ups and I are frenemies.  If I do them religiously I love them.  But once I fall off of the push-up wagon I despise them.  That's why these made me so incredibly happy (and sore) this week.  It was like I wasn't doing push-ups, but I WAS.  

3.  Speaking of exercise.......I need to do more of these.  And these.  And these.  Because I have wear one of these Memorial Day weekend.

4.  Which means I probably shouldn't make these.  But I might anyways.

5.  BTW: I DID find the perfect t-shirt.  It's at ASOS.  The material is thick, shape is perfect, a little bit of style but still basic, washes up nicely.  And it's cheap.  

Thursday, April 4, 2013

80--- The Shroo-ben

Sorry for the corny name.

I couldn't help myself.

It's a Reuben, made with mushrooms.

Less meat (especially less fat-laden, pickled meat)= possibility of improved health

The Shroo-ben with Pickled Red Cabbage
Serves 2

4 slices rye bread (I used a dill rye)
4 slices thinly sliced swiss cheese
Olive oil spray
1/4 cup dill pickle relish
8 oz button mushrooms, sliced
2 tsp olive oil
2 cloves garlic, finely minced
1/4 cup water
1/4 tsp paprika
1/4 tsp salt
1/8 tsp fennel seed
Dash fresh ground black pepper

1 cup shredded red cabbage
1/2 cup apple cider vinegar
1/4 tsp salt
1/8 tsp celery seed
1/8 tsp dry mustard
Dash garlic powder

For cabbage make one day ahead: Combine all ingredients in an airtight container and refrigerate for at least 12 hours prior to serving.

To make mushrooms, heat 2 tsp olive oil over medium high heat in a large skillet.  Add garlic and fennel seed and saute until fragrant ~ 2 minutes.  Add sliced mushrooms, water, paprika, salt and pepper.  Cover and saute intermittently for 7-8 minutes, or until mushrooms are softened and liquid is absorbed.  Set aside.

Heat a large nonstick skillet over medium heat.  Spray two slices of bread with olive oil, then flip over and layer relish and cabbage on one slice, and mushrooms and cheese on the other.  Press together to make a sandwich, then place in skillet.  Cover and cook for 2-3 minutes, until bread is golden brown.  Flip and continue to cook until remaining side is golden brown and cheese is melted.  Remove from pan, slice in half and serve.

Nutrition Info per 1 sandwich: 284 calories, 11 g fat, 12 g protein, 32 g carbohydrates, 4 g fiber

Monday, April 1, 2013

80--- Vegetarian Mexican Stir Fry over Black Rice

Easter snuck up on me.

I refuse to let the same thing happen with our next holiday.

So I got a jump start.

Ole! Cinco de Mayo is right around the corner.

Celebrate with vegetables.  And black rice.

Vegetarian Mexican Stir Fry over Black Rice
Serves ~5

1 1/4 cups black rice
2 1/2 cups vegetable broth
2 tsp olive oil
3 cloves garlic, finely minced
1 red onion, cut into large chunks
1 green pepper, cut into large chunks
2 yellow squash, cut into large chunks
1 can black beans, drained and rinsed
3/4 cup frozen corn kernels
4 oz canned hot roasted green chiles
2 vine-ripe tomatoes, seeded and coarsely chopped
1/2 cup water, divided
2 oz crumbled feta cheese for garnish, if desired

1 tsp cornstarch
1 tsp chili powder
1/2 tsp vegetable bouillon powder
1/2 tsp dried minced onion
1/4 tsp paprika
1/4 tsp garlic powder
1/4 tsp ground cumin
1/4 tsp raw sugar
Dash cayenne pepper
Dash ground cinnamon
Dash black pepper

Bring water and rice to a boil in a medium saucepan.  Cover, reduce heat to a simmer, and cook for 50-55 minutes, or until all water is absorbed.

Combine all seasoning ingredients and use a pestle to crush and mix well, set aside.

Heat olive oil in a large wok or skillet over medium-high heat.  Add minced garlic, onions, and green pepper.  Saute for 3-4 minutes, until slightly softened.  Add in squash, corn, black beans and 1/4 cup water.  Continue to saute for ~ 5 minutes, until vegetables soften.

Stir in green chiles, remaining 1/4 cup water, and seasoning mixture.  Cook for ~3 minutes, until liquid has thickened.  Fold in tomatoes and remove from heat.

Serve 1 cup of stir fry over 1/2 cup rice.  Garnish with crumbled feta cheese if desired.

Nutrition Info per 1 serving: 259 calories, 5 g fat, 12 g protein, 40 g carbohydrates, 8 g fiber