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--- Mahi Fish Tacos with Latin Slaw

High of 86 today-- perfect for grilling up Mahi Mahi for fish tacos!

Confession: I do not LOVE fish. I LIKE fish. But, I know that fish is good for me, so I try to eat it at least once as week. These fish tacos make it very do-able for me.

As you very well may know, fish is a wonderful source of omega-3 fatty acids. Mahi Mahi is not the BEST source, but it does contain around 0.13 g per 3 ounce serving (for comparison: a 3 ounce serving of salmon contains ~1.5 g and canned tuna contains ~ 0.2 g).

Omega-3 fatty acids help to decrease inflammation, improve memory and mental health, improve cardiovascular health, and possibly help to prevent cancers such as prostate, colon, and breast.

The slaw on these tacos is also a lovely side dish for any Latin-flavored meal! I served these with a side of refried black beans (lowfat- from a can) for a nice ~400 calorie dinner.

Mahi Fish Tacos with Latin Slaw

Serves 6 (two tacos each)

24 oz fresh or frozen (thawed) Mahi Mahi filets

1/2 cup white wine

1/4 cup lime juice

2 Tbsp cumin

12 -8" corn tortillas

Latin Slaw

2 cups shredded red and/or green cabbage

1/2 cup jicama, peeled and cubed

1/2 cup onion, peeled and cubed

1/4 cup chopped cilantro

1 jalapeno pepper, seeded and diced

2 Tbsp mayonnaise

1/4 cup lime juice

1 Tbsp salt

Sauce

1 cup 2% Greek yogurt

3 Tbsp chipolte seasoning (I used Mrs. Dash)

1. Marinate fish filets in white wine, lime juice, and cumin in the refrigerator, at least 3 hours or overnight.

2. For slaw: add cabbage, onion, and jicama in a food processor and chop into flakes. Stir in diced jalapeno and cilantro. In a small bowl whisk together lime juice, mayonnaise, and salt. Add to dry ingredients and refrigerate at least 3 hours.

3. For sauce: mix chipolte seasoning into yogurt and refrigerate at least 3 hours.

4. Grill fish filets until done, then cut into 2" thick strips. Microwave corn tortillas covered by a damp paper towel for ~30 seconds, or until soft.

5. Add 2 Tbsp sauce to tortilla, then add fish. On top add 1/4 cup Latin Slaw.

Nutrition Info per 2 tortillas: 258 calories, 4 g fat, 26 g protein, 27 g carbohydrates, 3 g fiber

80--- Curry Cantaloupe Chicken Salad

Yay! It's still summer here in Montana, for this week anyhow. There is nothing better than a cool crisp chicken salad in warm temperatures. This is a wonderful chicken salad that is loaded with flavor, and not fat and calories.

My mother-in-law first made this recipe, and I admit that I was quite shocked at the addition of cantaloupe to a chicken salad. But, I was pleasantly surprised at how good it is!

Cantaloupe is a super melon! It is a concentrated source of beta-carotene (vitamin A). Beta- carotene is great for your eyes, and can even help prevent cataracts. This fruit also contains vitamins C and B6, folate, niacin, and FIBER! The best time to buy cantaloupe is in the summer months when it is at its freshness peak!

Try this dish on it's own, inside a pita, or on top of salad greens!

Curry Cantaloupe Chicken Salad

Serves 4

2 cups cooked chicken breast meat, chopped

1/4 cup chopped cilantro leaves

1/4 cup sliced green onion

1 cup cantaloupe, diced

1/4 cup reduced-fat sour cream

1 Tbsp mayonnaise

1 Tbsp lime juice

1 tsp curry powder

1/4 tsp ground coriander

1/4 tsp salt

Slivered almonds (optional)

1/4 cup finely chopped radishes (optional)

In a small bowl, combine sour cream, mayonnaise, lime juice, curry powder, coriander, salt and cilantro until well blended.

In a large bowl, combine chicken, cantaloupe, and green onion. Add dressing to chicken mixture and stir to coat. When serving, sprinkle with almonds and radishes if desired.

Nutrition Info per 1/2 cup serving: 194 calories, 7 g fat, 2 g saturated fat, 27 g protein, 2 g carbohydrates

80--- Best Blueberry Muffins

Muffins are so easy to make! However, they can be very deceptive nutritionally. Even bran muffins can be packed with calories and fat.

These blueberry muffins have whole wheat flour. Whole wheat flour has not been as "stripped" of nutrients as white flour, therefore it contains more vitamins and minerals. Wheat flour can be difficult to use because it often makes baked items dense. Therefore, I try to not substitute out ALL of the white flour. I also added in some oats for a little bit of texture (what I really mean is FIBER).

Because this recipe calls for yogurt, not a lot of oil is needed! Hooray for decreasing fat and calories, however this makes them non-vegan and not appropriate for those with severe milk allergies.

Best Blueberry Muffins

Makes 10 medium muffins

1 cup whole wheat flour

1/4 cup white flour

1/4 cup rolled oats

1/2 tsp baking soda

1 tsp baking powder

Pinch nutmeg

1/2 cup sugar (I used raw)

1 egg white

1/4 cup canola oil

1/2 tsp pure vanilla extract

3/4 cup lowfat plain yogurt (I like the flavor of Nancy's Organic)

1 cup fresh blueberries (also use frozen, thawed)

Preheat oven to 385 degees. Mix flours, oats, baking soda, baking powder, and nutmeg in a medium bowl. In a larger bowl, combine sugar, egg white, oil, yogurt, and vanilla. Add dry ingredients to wet ingredients and mix until ingedients are wet (~10 strokes). Fold in blueberries (reserve 1/4 cup). Fill lined muffin cups 3/4 full with batter. Place remaining blueberries on top of each muffin. Sprinkle each muffin with sugar (optional). Bake for ~14-17 minutes.

Note: These would be wonderful served with Purple Velvet Blueberry Sauce!

Nutrition Info per muffin: 177 calories, 6.5 g fat, 4 g protein, 25 g carbohydrate, 2 g fiber

80--- Autumn Pork Tenderloin

You should make this for dinner TONIGHT! The Harvest Salad complements the flavors in this meat perfectly! This marinade (and optional rub) are so simple, and chances are, you have all of the ingredients in your cupboard already!

Many people avoid pork because they are not sure how to cook it (aside from bacon and ham, of course). But a lean cut of pork (the tenderloin) can be a great meat choice! A 3.5 ounce serving (think palm of your hand size) has the same amount of saturated fat as 95% lean ground beef, only slightly more than a skinless chicken breast.

It also seems that people get panicky when thinking about pork and food borne illness. The same guidelines apply to cooking pork as they do chicken breast! Make sure that the internal temperature of the pork reaches 160 degrees.

Autumn Pork Tenderloin

Serves 4

Lean cut pork tenderloin, ~1lb

Marinade

1/2 cup balsamic vinegar (I used an apple balsamic vinegar, so GOOD if you can find it)

2 Tbsp pure maple syrup

3 Tbsp yellow mustard

1 Tbsp garlic salt

Place tenderloin in marinade and refrigerate for at least 3 hours (aim for a full day if you have time).

20--- The Rub (optional)

1/3 cup brown sugar

2 Tbsp garlic salt

2 Tbsp ground mustard

1 Tbsp paprika

1 Tbsp ground black pepper

1 Tbsp crushed red pepper flakes

Preheat grill. Roll tenderloin in The Rub (optional), and rub in spices. Grill tenderloin until internal temperature reaches 160 degrees (~30 minutes on medium heat).

Nutrition Info per 3 oz serving (without rub): 189 calories, 6 g fat, 2 g saturated fat, 26 g protein, 80 mg cholesterol

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-- Jalapeno Cilantro Hummus

Hummus is such a wonderful, easy food to make. You can add just about any ingredients to ground chickpeas (garbanzo beans) and tahini (sesame seed paste) and it will turn out delicious! It is such a satisfying snack served with pita chips, or a great spread for sandwiches.

Chickpeas have loads of fiber, iron, folate, magnesium and protein. These nutrients can have heart-healthy benefits, as well as increase satiety.

Jalapeno Cilantro Hummus

Serves 8

1 can chickpeas, rinsed
1/3 cup jalapeno (I used a combination of chopped fresh and jarred slices)
1/4 cup jalapeno juice (from jar)
1/2 cup chopped cilantro
3 Tbsp tahini
1 clove garlic, crushed and minced
3 Tbsp lemon juice

Place all ingredients in food processor. Blend until smooth.

Nutrition info per 1/4 cup serving: 95 calories, 4 g fat, 3 g protein, 10 g carbohydrates, 4 g fiber