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........................

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

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

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

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

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

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!