80--- Caramelized Brussels Sprouts with Pistachios

Don't give this the "yuck" face!! Brussels sprouts do not have to be the same food that your mother forced you to eat. How can you resist these cute little baby cabbages? Yes-- they can be gross when boiled to death. But, when cooked properly (as in this recipe) they can be soooo delicious. AND they are so beautiful to display on your dinner table-- very important when enticing someone to eat brussels sprouts.

My hubby even requested these for Christmas dinner! He does love his veggies (good boy), but that request was even a shock for me!!

Brussels sprouts are good for you too (who knew?). They have a lot of fiber, vitamin K, vitamin C, folate, vitamin A, magnesium, potassium, glucosinolates, etc etc etc. Some new research has also discovered that brussels sprouts contain a substance that can have DNA-protective benefits!

Do not overcook brussels sprouts!! Not only do they lose their nutritional value and taste but they will begin to emit the unpleasant sulfur smell. To help Brussels sprouts cook more quickly and evenly cut each sprout into halves or quarters and then steam them for 5 minutes.

Caramelized Brussels Sprouts with Pistachios

Serves 4

1 lb fresh brussels sprouts

3 oz thick cut pancetta. diced (optional)

1/2 cup thinly sliced onion

1/4 cup + 2 Tbsp red wine vinegar, divided

2 Tbsp raw sugar

1/4 tsp garlic powder

1/4 cup pistachios

Fresh ground black pepper

Cut brussels sprouts in half and place in a steamer. Steam over boiling water for ~5 minutes. Remove from heat.

Spray a large skillet with cooking spray and add pancetta pieces. Saute over medium-high heat until pancetta begins to crisp (if you are omitting pancetta, skip this step). Add onions and 2 Tbsp red wine vinegar. Continue to cook for ~5 minutes or until onions become soft. Reduce heat to medium and add steamed brussels sprout halves, remainder of red wine vinegar, sugar, and garlic powder. Saute for ~7-8 minutes or until vinegar thickens. Add fresh ground black pepper to taste. Transfer sprouts to a serving dish.

Crush pistachios in a coffee grinder (set to coarsest setting). Sprinkle crushed pistachios over sprouts and serve!!

Nutrition Info per 2/3 cup serving: 153 calories, 6 g fat, 9 g protein, 13 g carbohydrates, 4 g fiber

80--- Turkey Chopped Salad

You can add whatever additional items that you see fit to this salad. The more the better! I love chopped salads because they are so easy, fresh, and versatile! I also love a pre-dressed salad.

You can pre-dress any salad, and I often recommend that to clients. You will find that if you place your salad into a plastic bag, add a little bit of dressing and shake it up, that little bit of dressing goes a long way! The salad will be evenly coated, and you will have saved quite a few calories!


Turkey Chopped Salad
Serves 6

1 head romaine lettuce, evenly chopped into small pieces
1/4 cup finely diced red onion
1/2 cup diced black olives
1/2 cup diced pepperoncinis
1 stalk celery, finely diced
1/2 large cucumber, peeled, seeded and diced
1/2 cup kernel corn
3/4 cup chopped tomato
1/2 cup pomegranate seeds
1/2 cup reduced fat crumbled feta cheese
2 Tbsp fresh parsley, minced
1 cup diced turkey breast
1/4 cup red wine vinegar
1 Tbsp olive oil
2 tsp Dijon mustard
1/4 tsp garlic powder
1/4 tsp salt
1/4 tsp ground black pepper


Combine vinegar, olive oil, garlic powder, salt and pepper in a small bowl. Stir to mix, set aside.


Mix all other ingredients in a large bowl. Add dressing mixture. Toss to coat. Serve!


Nutrition info per 1 1/2 cup serving: 139 calories, 8 g fat, 10 g protein, 6 g carbohydrates, 2 g fiber

80--- Roasted Tomatoes

This is so easy-- I don't even really consider it a recipe. I wanted a light dinner for the night prior to Thanksgiving (to make more room for stuffing). Not to mention I was running around my kitchen like a mad woman trying to get all of my Thanksgiving desserts done before Thanksgiving (Type A much?). So..... what do we have in the fridge besides all of the heavy cream for my desserts? Tomatoes!!

LYCOPENE is the hot nutrition term used frequently when talking about tomatoes. This antioxidant carotenoid is fat-soluble, so consuming them with foods such as avocados and olive oil increase their absorption! Tomatoes are also filled with Vitamins C and A and FIBER.

Roasted Tomatoes

Serves 4

3/4 lb grape tomatoes

2 cloves garlic, pressed

1 Tbsp olive oil

Salt

Preheat oven to 450 degrees. Toss tomatoes and garlic in olive oil and place in a small baking dish. Sprinkle lightly with salt.

Cook tomatoes until they burst and begin to brown slightly, ~15 minutes.

Serve on slices of toasted bread spread with goat cheese and drizzled with balsamic vinegar (optional).

Nutrition Info per 1/4 recipe: 49 calories, 3 g fat, 0.5 g saturated fat, 1 g protein, 2.5 g carbohydrates

80 - - - Creamy Cucumbers

This is my mother-in-law's recipe, slightly revised (health-ified). These cucumbers are a favorite of mine-- I always request them on my birthday. These also are my favorite dish to serve alongside the Thai Chicken Calzones.

Cucumbers are a great source of vitamin C, and they are also very low in calories-- VERY LOW. One third of a medium cucumber contains only 10 calories.... practically none.


Creamy Cucumbers
Serves 8

4 medium cucumbers, peeled and sliced thin
1 onion (red or white), thinly sliced
14 oz 2% Greek yogurt
1/3 cup apple cider vinegar
2 Tbsp sugar
3 Tbsp fresh dill, finely chopped
1 tsp salt

In a colander, layer cucumbers and sprinkle with salt. Place a heavy bowl on top of cucumber to press out water. Allow to sit for one hour.

Combine all ingredients in a large bowl and refrigerate.

Nutrition Info per 1/2 cup serving: 58 calories, 7 g protein, 1 g fat, 5 g carbohydrates, 1 g fiber

80--- BBQ Black Beans

Black beans-- nature's magic fruit (yes, from the rhyme). They can take on so many personalities! These have a BBQ sass to them.

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
Serves 6


2 lbs black beans (two 15oz cans)

1 tsp Canola oil
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).

Nutrition Info per 1/2 cup serving: 148 calories, 1 g fat, 7 g protein, 30 g carbohydrates, 6 g fiber

80--- Roasted Asparagus and Carrots

This is such a tasty way to get your veggies! This dish can be so colorful-- look for the "new" varieties of carrots that are white and purple to add variation.

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
Serves 4

1 bunch asparagus, trimmed and cut into 3" pieces

3 carrots, halved or quartered (depending on how "chunky" your carrot is)-- aim for 1/2" thick

2 Tbsp pine nuts

1 Tbsp olive oil

1 Tbsp garlic powder

1 Tbsp Vegetable Seasoning

Preheat oven to 450 degrees. Place asparagus, carrot slices, and pine nuts in a baking dish. Add olive oil and seasonings, toss to coat. Roast in oven for 15-20 minutes or until slightly brown and carrots soften.

Nutrition Info per 1/4 recipe: 88 calories, 6.5 g fat, 2 g protein, 6.7 g carbohydrates, 2.3 g fiber

80- - - Barley Salad

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!

Barley Salad
Serves 6

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

80--- California Bruschetta

Bruschetta is a classic hearty Italian appetizer consisting of grilled bread rubbed with olive oil and garlic and topped with a combination of tomato, garlic, basil, and onion.

MY bruschetta recipe has a little Cali twist to it by adding black olives and avocado and placing it on homemade flatbread chips.

Avocados are another one of the world's magic fruits. They have a lot of healthy monounsaturated fats, and also vitamin K, folate, potassium, vitamin E, lutein, magnesium, vitamin C, and vitamin B6. WHOA. However, I often get the question, "So, avocados are good for me, right? So I can eat a lot of them?" My response is "Yes, they are good for you, but even though the fat they contain is healthy fat-- it is still fat which provides your body with extra calories." One 3" avocado contains approximately 300 calories. If you are eating one a day-- those calories can really add up. My suggestion is to eat 1/2 of an avocado a few times a week.

This bruschetta is a lovely light lunch (my hubby just had this and only this for lunch and said "This is one of the best things you have ever made", and he is NO vegetarian!). This is also a great summery appetizer or side dish! I have also used this bruschetta on top of a grilled chicken breast. Just top each breast when the chicken is ALMOST done cooking, and let it heat through.

California Bruschetta with Flatbread Chips

Serves 6 (1/2 cup bruschetta and 4 chips)

Chips

3 rounds whole wheat flatbread/ pita bread

1 tsp olive oil

1 tsp Johnny Salt (or seasoning salt of your choice)

Bruschetta

1 1/2 cups chopped tomatoes (I used grape tomatoes-- lots of flavor, not a lot of seeds and pulp)

1 avocado, diced (not TOO ripe, you do not want it to end up looking like guacamole)

2 cloves garlic, smashed and minced

1 cup sliced black olives

1 1/2 Tbsp olive oil

1/4 cup balsamic vinegar

1 tsp salt

For chips: Preheat oven to 400 degrees and cut each flatbread round into 8 slices (like a pizza). Place slices onto baking sheet and brush on olive oil. Sprinkle with seasoning salt. Bake for ~7 minutes, or until lightly brown and crispy.

For bruschetta: Add all ingredients to a medium bowl and gently fold to mix.

Add 2 Tbsp bruschetta to each chip.

Nutrition Info per 1/2 cup bruschetta and 4 chips: 217 calories, 11 g fat (HEALTHY fat), 7 g protein, 46 g carbohydrates, 8 g fiber

80-- Harvest Salad

This is a great time of year for some wonderful HEALTHY foods! This salad combines all that is well and good in the fall (well, it doesn't have pumpkin pie, but everything else).

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!

Harvest Salad
Serves 12

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.


Maple-Balsamic Vinaigrette
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

80--- Arugula Pear Salad

This salad is a favorite of mine, as well as of my family and friends. My friend, Arin, eats it for breakfast (you go girl)! Just a few simple ingredients, and so much FRESH flavor!

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
Serves 6

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

20--- Cornbread Cupcakes with Chile Cheese Frosting

If you read up on "Salty Candied Almonds", you would know that today we are going to a friend's annual pig roast. I know that these cupcakes will be a perfect accompaniment to the pork. "CUPCAKES?" you might ask. But these are no ordinary cupcakes. In fact, I only call them cupcakes because they are just too good to be muffins (or should I say BAD)?

I typically make this recipe (minus the frosting) just as a cornbread in a 13x9" pan. But, this is a special occasion! We went camping a few weeks ago with friends and found out that this cornbread is also great for BREAKFAST! Basically, this cornbread would taste good if eaten with a rubber boot, throw pillow, pile of mud, etc.

Cornbread Cupcakes with Chile Cheese Frosting

Serves 12-16 (depends on size of muffin tin)

2 eggs, slightly beaten

1 package cornbread mix (I like Krusteaz Honey Cornbread Mix)

1/2 cup sour cream

1/3 cup butter

1 can creamed corn

1 can kernel corn, drained

Frosting

1 package light cream cheese (you can use regular, but with this recipe you will not notice the difference)

3/4 cup sour cream

1 small can diced green chilies, pureed in food processor or blender

Shredded cheddar cheese

Preheat oven to 350 degrees. Mix all cornbread ingredients together. Fill lined muffin cups to the brim with cornbread mixture. Bake 30 minutes.

For frosting, beat together cream cheese, sour cream, and green chili puree. Refrigerate.

When cupcakes are cool, place a dollop of frosting in the center of each. Sprinkle with shredded cheddar cheese.

80----Spaghetti Squash with Arugula Pesto

So, I thought that it was only appropriate to start off this blog with an 80% recipe. This recipe is very good and very healthy! I LOVE ARUGULA! It is a lovely green with a very simple, fresh, herby (yes, that's a word) flavor. It is wonderful in salads or frittatas.

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!

Spaghetti Squash with Arugula Pesto

Serves 5-6 (3/4 cup servings)

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