Jan 29, 2009
6 ounces cooked fish, such as baked cod, tilapia, samon, tuna
4 flour tortillas (I would use whole wheat tortillas)
1/2 cup pico de gallo (I am going to use a little salsa instead (I don't like pico))
1 can black beans, drained
1/4 cup sour cream (use lowfat)
1/2 teaspoon ground cumin
Mixed stir fried vegetables, recipe below
Lime wedges (I usually have lime juice on hand)
Preheat oven to 425 degrees F.
Heat fish and all 4 tortillas in a stack and wrapped in foil on a baking sheet for 8 to 10 minutes.
In a bowl, combine pico de gallo, beans, sour cream and cumin.
Arrange fish on tortillas and top with pico de gallo-black bean sauce and mixed stir fried vegetables. Serve with a lime wedge on the side.
Mixed Stir-Fried Vegetables:(My thoughts are this, you can buy a bag of frozen stir fry style veggies and just steam them in a microwave to make this easier)
2 teaspoons olive oil
1 cup sliced red onion
1 carrot, peeled and thinly sliced
1 green bell pepper, seeded and sliced
1 red bell pepper, seeded and sliced
1 bunch asparagus, ends trimmed and spears cut into 2-inch pieces
I found this recipe and thought it sounded so interestingly good! My little one may even like it. I am going to try it out!
1/3 cup plain nonfat yogurt
2 tablespoons mayonnaise
1 tablespoon lemon juice
1 tablespoon cider vinegar
1 teaspoon honey
1 pound carrots, peeled and trimmed
1 Granny Smith apple, cored
2 tablespoons roughly chopped fresh mint leaves
Fold a full sheet of paper towel into quarters and place it in a small bowl. Spoon the yogurt on top of the paper towel. Place it in the refrigerator for 20 minutes so the yogurt can drain and thicken.
In a small bowl whisk together the thickened yogurt and the mayonnaise, until smooth. Whisk in the lemon juice, vinegar, and honey.
Grate first the carrots and then the apples in a food processor. Transfer them to a large bowl and stir to combine. Pour the dressing over the carrot mixture and toss. Add the mint and season with salt.
Jan 25, 2009
-Whole Wheat Pizza Crust (or) make your own out of Whole Wheat Dough
(brush crust with little olive oil)
-Your favorite Organic Marinara Sauce (look for low sugar and sodium)
-Add tons of VEGGIES (my favorite are mushrooms, onions, and spinach)
-Then add Grilled Chicken or low-sodium Turkey Pepperoni
-Top with Mozzarella or low-fat Cheese
Super Fast and Easy!
Jan 22, 2009
1. Apples and peppermint gum (not together) are an appetite suppressant.
2. Switching from regular to diet soda can drop five pounds off of you in one month!
3. Cutting out soda completely will reduce bloating.
4. Drinking a large glass of water BEFORE every meal helps to make you feel full sooner.
5. Try filling up on a large salad and then eating a small dinner.
6. NEVER eat after 8:00 PM. (water is fine)
*Additional note- the sooner you eat dinner, the more time you have to burn it off before bedtime!
7. Fiber is your friend!
8. Keep a food journal for one week of EVERYTHING you eat. (meals, scraps from the high chair, free samples from the grocery store, etc.) It helps you map out where you might be able to improve.
-These are just tips that have helped me in the past. You can totally disregard them if you want, but hopefully they might help someone out there!
WAY TO GO!
1 Med. Onion
1 Red Bell Pepper
1/4 Cup Kraft Special Collection Sun-Dried Tomato Dressing/Marinade
1 Can (16 oz) diced tomatoes, undrained
2 TBL Parm Cheese, Shredded
1/2 Cup Mozzarella Cheese, shredded
Preheat oven to 350 F. Slice veggies into chunks. Saute veggies in Dressing until tender. Add tomatoes and cook approx. 15 min. allowing some liquid to evaporate. Top with parm and Mozz cheese and bake for 15 min at 350. I serve this with baked/grilled chicken and cous cous, pasta, or potatoes. It's good plain too!
90 calories per serving!
3 cups fat-free chicken broth
1 cup plain light soymilk
1 large potato (about 14.5 oz.)
1/4 cup all-purpose flour
2 tbsp. chopped onion
2 tbsp. shredded fat-free cheddar cheese
2 tbsp. fat-free sour cream
1 tbsp. real bacon bits
3/4 tsp. garlic powder
3/4 tsp. onion powder
1/2 tsp. minced garlic
1/4 tsp. salt
1/8 tsp. black pepper
5 tsp. shredded fat-free cheddar cheese
5 tsp. fat-free sour cream
5 tsp. diced scallions
2 1/2 tsp. real bacon bits
Directions: Pierce potato with a fork in multiple places, and then place it on a paper towel or microwave-safe plate. Microwave for 8 - 10 minutes, until potato is soft. Once cool enough to handle, remove and discard the skin (either by peeling skin off or cutting potato open and scooping out the insides). Mash the potato pulp with a fork and set aside.
Bring a medium pot sprayed with nonstick spray to medium-high heat. Add chopped onion and minced garlic and cook for 1 - 2 minutes, until onio n has softened. Add broth and soymilk. Slowly add the flour, continuously stirring until it has completely dissolved.
Add mashed potato and stir until fully blended. Add all other ingredients for soup, but not for topping (cheese, sour cream, bacon, garlic powder, onion powder, salt, and pepper). Mix well, reduce heat, and simmer for 2 minutes.
Top each bowl with 1 tsp. each of cheese, sour cream, and scallions. Sprinkle each bowl with 1/2 tsp. bacon bits. Enjoy!
MAKES 5 SERVINGS
Jan 21, 2009
1 1/2 TBSP flax seed (ground)
8 frozen strawberries
1 frozen banana
4 ice cubes
7 sprigs cilantro
***20-30 fresh spinach leaves
Blend it up! So yummy!
Try it for breakfast!
Jan 20, 2009
LEMON CHICKEN RECIPES:
1Citrus Grilled ChickenGrilled chicken makes a swift and easy mid-week supper, and is one of the simplest of lemon chicken recipes. Marinading the meat in lemon juice tenderises the chicken, and gives it masses of extra flavour. You can leave the chicken in the marinade overnight if you get organised enough, but if not even 10-15 mins steeping in the lemony mixture will be enough to add that unmistakeable citrus aroma.
8 chicken pieces,
2 cloves garlic, crushed,
4 tbsp olive oil.
Put the chicken in a dish. Squeeze the lemons, mix juice with the garlic and oil to make a marinade. Toss chicken in the marinade, cover and refrigerate until needed. Preheat the grill to medium. Put the chicken into the grill pan and spoon over some marinade. Grill the chicken, placing it about 10-15cm (4-6 inches) beneath the heat, and turning once until the skin is crisp and juices run clear when the meat is tested with a knife point. As a variation, you can use chicken breasts, skinned and cut into cubes before marinading. To cook, thread the cubes on skewers, alternating with cherry tomatoes, baby onions and bay leaves, and grill until the chicken is cooked right through, basting with marinade.
ACTIVE TIME: 15 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
2 lemons, thinly sliced, plus 1 lemon cut into wedges for garnish
20-30 sprigs mixed fresh herbs plus 2 tablespoons chopped, divided
1 clove garlic
1/4 teaspoon salt
1 tablespoon Dijon mustard
1 pound center-cut salmon, skinned (see Tip)
1. Preheat grill to medium-high.
2. Lay two 9-inch pieces of heavy-duty foil on top of each other and place on a rimless baking sheet. Arrange lemon slices in two layers in the center of the foil. Spread herb sprigs over the lemons. With the side of a chef’s knife, mash garlic with salt to form a paste. Transfer to a small dish and stir in mustard and the remaining 2 tablespoons chopped herbs. Spread the mixture over both sides of the salmon. Place the salmon on the herb sprigs.
3. Slide the foil and salmon off the baking sheet onto the grill without disturbing the salmon-lemon stack.
Cover the grill; cook until the salmon is opaque in the center, 18 to 24 minutes. Wearing oven mitts, carefully transfer foil and salmon back onto the baking sheet. Cut the salmon into 4 portions and serve with lemon wedges (discard herb sprigs and lemon slices).
-Vanilla Kefir (or) Fat-Free or Light Vanilla Yogurt
-7-Grain Kashi Nuggets (they look like grape-nuts)
-Ready Whip or Cool Whip (try to find it without high fructose corn syrup)
-Top with chopped walnuts or pecans (optional)
Jan 18, 2009
My husband's parents offered to get us either 1. a grand supply of wheat or 2. a wheat grinder for our Christmas present this year. Since we are running out of room in our designated food storage spot, if you will, we opted for this. This is an amazing mill. The mill grinds the wheat so fine that I tried out my favorite bread recipe today without adding any white flour (by the way, the bread is already gone). It turned out delicious! I usually half the recipe and use my Kitchen Aid dough hook. If you want to go old school with a wooden spoon, bowl and do the entire recipe, go for it! Let me know what you think.
2 T. yeast
Mix above and let sit for a minute or so.
Then add:4 Cups white flour
Mix and let sit about 5 minutes til it's all bubbly and "working."
You should get a nice soft dough. Dump the dough onto a floured board and let it sit a couple of minutes. I use the time to wash the bowl and then spray it with PAM so you can use it for letting the dough rise. Knead the dough for about 5 minutes. Knead it until there are no rough edges, and it's forming a ball and it's no longer sticky – about 5 minutes for me. Keep the board well floured. Put it in a greased bowl and let it rise on top of your oven for 45 minutes. Cover it with a thin towel. Punch the dough down and dump it on the cupboard and cut it into 4 pieces. Form into loaves and put the dough in greased bread pans. Let it rise again for 45 minutes – covered with towel, on the top of your oven. It should be nicely rounded just over the top of the pan. Put the oven temp up to 350 degrees and preheat. Put the four pans in the oven and bake for 45 minutes. When I take it out, I rub the tops with a little butter. The loaves should fit nicely into gallon zip-lock bags. Enjoy!
PREP TIME 10 Min
Original recipe yield 12 pancakes
• 1 1/2 cups old-fashioned oatmeal
• 1 1/2 cups 100% whole wheat flour
• 2 teaspoons baking soda
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 1 1/2 cups buttermilk or 1 1/2 cups skim milk (add 1 Tbsp. white vinegar to milk)
• 1 cup skim milk
• 1/4 cup canola oil
• 1 omega-3 egg
• 1/3 cup organic raw sugar (you can even get away with 1/4 cup)
• 3 tablespoons chopped walnuts (optional)
• 1/4 cup of wheat germ (optional)
• A few sprinkles of ground flax seed (optional)
1. Grind the oats in a blender or food processor until fine. In a large bowl, combine ground oats, whole wheat flour, wheat germ, flax seed, baking soda, baking powder, and salt.
2. In another bowl, combine buttermilk, milk, oil, egg, and sugar with an electric mixer until smooth. Mix wet ingredients into dry with a few swift strokes. Stir in nuts, if desired.
3. Spray the skillet or griddle with Pam, and preheat it to medium heat. Ladle 1/3 cup of the batter onto the hot skillet; cook the pancakes for 2 to 4 minutes per side, or until brown.
4. I used 100% fruit jam for spread (I know target & whole foods carry 100% fruit jam).
Jan 17, 2009
Healthy Taco Salad Wrap
3-4 ounces ground turkey
Whole Wheat Tortilla or Low-Fat/Low-Carb Tortilla
Low Fat Sour Cream
Low Sodium Taco Seasoning
Brown the ground turkey, add the onion and cook until soft. Just before removing from heat add the taco seasoning. When your certain this is mixed in well remove from heat (I don't use the whole packet - it's always easier to add more later than to take away!)
On your tortilla place a dab of your low fat sour cream and salsa. On top of this place a handful of your lettuce greens (I let this be the majority of my wrap - filling and less calories). Add ground taco turkey meat. Wrap or fold as a soft taco if prefered.
Jan 16, 2009
Winter Spinach Pesto:
2 cups firmly packed spinach
3/4 cup lowfat grated parmesan cheese
3/4 cup olive oil (or can use just a generous 1/2cup for less fat, pesto will be thicker)
3-4 cloves of garlic
1/4 cup pine nuts
Puree together and serve with whole grain pasta or use as spread on sandwhiches. YUMMY!
It will store for a month or so in fridge with a sealable container.
Jan 15, 2009
If you don't want to subscribe but would like to see the list just let me know @ Tara.Rathbun@marriott.com and I'd be happy to email it to you! I'm inputting what I got from them today - and in the next few days I'll have a recipe of my own to post!
TOP ATE Calorie-Saving Cooking Swaps!
1.Nonstick cooking spray instead of oil (for stovetop cooking)
2.Canned pumpkin instead of eggs & oil (for baking)
3.Light vanilla soymilk instead of milk or cream
4.Fat-free liquid egg substitute instead of eggs
5.No-sugar-added applesauce instead of butter
6.Ground-beef-style soy crumbles instead of ground beef
7.Splenda No Calorie Sweetener (granular) instead of sugar
8.Butternut squash instead of potatoes
Whole Wheat Banana Nut Bread
1/3 cup vegetable oil (or can use applesauce for even healthier bread but dryer)
1/2 cup honey
1 teaspoon vanilla extract
1 cup mashed bananas
1 3/4 cups whole wheat flour
1/2 teaspoon salt
1 teaspoon baking soda
1/4 cup hot water
1/2 cup chopped walnuts
Preheat oven to 325 degrees F (165 degrees C).
In a large bowl, beat oil and honey together. Add eggs, and mix well. Stir in bananas and vanilla. Stir in flour and salt. Add baking soda to hot water, stir to mix, and then add to batter. Blend in chopped nuts. Spread batter into a greased 9x5 inch loaf pan.
Bake for 55 to 60 minutes. Cool on wire rack for 1/2 hour before slicing
ingredients 4-6 boneless skinless chicken breasts
1 can healthy request cream of soup (I like cream of broccoli best)
frozen chopped broccoli or other veggies if desired
1 can skim milk (soup can)
1 box of your favorite stuffing mix
Preheat oven to 350
add 1 cup water to the stuffing mix and set aside
mix soup with 1 coup can full of milk add veggies if using
place chicken in 9x13 pan.
pour milk/soup mixture over top
sprinkle stuffing over chicken and bake for 45 minutes or until stuffing is crunchy
Sauce: 2 jars of your favorite 28 oz sauce. I do hy-vee garden combo b/c it's a high fiber sauce that's lower (no low) in the sodium, but you choose any sauce you want
1-2 cups shredded zuchini and/or carrots. (I buy organics on sale and then shred, mix and freeze)
2 4 oz cups/containers stage 2 baby food-either carrots, sweet potatoes or 1 of each. Do NOT use squash (I use gerber organics. This is one of the cheapest ways I've found to buy organics out of season) Also, the carrots and sweet potatoes slightly sweetens the sauce, no one can tell it's there, but the sauce tastes so good
spices to taste I use garlic powder, a little crushed red pepper, a little ground peppercorns, and Italian seasonings
Mix everything in your crock pot and cook on low 6-8 hours if you are using shredded carrots/zuchini, about 3 if you are not. Serve over the Ronzoni with a little parmesean cheese. With all the veggies in here, you've got a whole meal, but I usually serve it with rolls or garlic bread and a salad.
**** Note, after your dinner, freeze the remaining sauce, you'll have plenty and then add it and 1 jar pasta sauce back to the crockpot and heat for an even quicker dinner the next time around. Nothing else is needed
This dinner is full of vitamins A and C, fiber, lycopene, and w/ the ronzoni, plenty of protient and even some calcium. It's a great quick fix
ALSO...I am going to read a book I am really excited about called H0w to Get Your Kid to eat but not too much. It was highly recommended by my new sister in law who is a dietitian and is supposed to be a great book. It deals with feeding children from infants to teenagers. It's about helping children develop a good relationship with food. I think this is a profound topic especially taking into account the high numbers of childhood obesity, eating disorders and overall unhealthy culture that our kids will be facing. We owe it to our children to help them live their best lives and to be healthy. I will let you know more once I read it!
Jan 14, 2009
4 Flour Tortillas
3 lrg. Red Bell Peppers
1 lrg. Yellow Onion
1 Tbsp. dried Parsley
1/2 c. shredded Mozzarella Cheese
1/2 c. Parmesan cheese
2 cloves of Garlic, minced
salt and pepper to taste
olive oil (for the pan)
-Cut the bell pepper, and yellow onion into thin strips. Place the onion in a saute pan on medium heat with a bit of olive oil (1-2 tbsp.). Cook until onion is carmelized, or golden brown. Remove from pan and place in a large mixing bowl. Next, saute the bell pepper in the pan until it softens. Add the bell pepper to the onions in the bowl. Mince, or press, 2 cloves of garlic, and add the dried parsley into the bell pepper/onion bowl. Add a dash of salt and pepper if you wish! Mix well.
-In a separate bowl, combine the cheeses.
-Lay out the tortillas and sprinkle a SMALL amount of cheese on half and then add the onion/pepper mixture on top. Sprinkle a bit more cheese on top of the mixture so that when you fold it over, the tortilla will 'stick'. Fold the tortilla over, and now your ready to cook it!
-There are two ways to cook these. Quick and easy = microwave it. But, if you want my opinion it is sooooo much better tasting to put a small bit of olive oil in a pan and warm the quesadilla on the stove. It makes the insides warm, and the outsides crunchy!
*Serve with a fresh green salad, and you are good to go!
Jan 13, 2009
-Frozen Fruit (my favorite is blueberries and mangoes)
-Kefir: pour over the top of frozen fruit(organic liquid yogurt)
Kefir is kind of hard to find, I get it from Whole Foods. I stalk up when I go because it lasts awhile. Tastes great in smoothies also, and gives you some extra protein. Delicious!!!
Jan 12, 2009
If you plan on doing this, try to shop at stores that have organic sections (makes shopping alot easier)
-Smiths Market Place
**PROTEIN: 24 grams**
-soy, tofu, rice, chickpea
**FIBER: 14 grams**
**Carbohydrates: 28 grams**
Juice Plus+ COMPLETE is a whole-food based beverage offering balanced nutrition. It tastes great, has NO dairy, NO fast-releasing or artificial sugar, and is entirely from plan sources. It contains a proprietary blend of top quality powdered vegetable proteins, carbohydrates, and JUICE PLUS+ fruit and vegetable powders.
12 oz. whole grain penne, pasta shells or rigatoni pasta
3 cup 3/4-inch pieces peeled red-skinned sweet potatoes (yams)
3 cup broccoli florets (fresh, not frozen)
2 Tbls. olive oil (pref. extra virgin)
3 garlic cloves minced
Generous pinch of ground nutmeg
1/4 cup parmesan cheese (optional:
Cook pasta in large pot boiling salted water 5 min. Add sweet potatoes and cook 5 min. more. Add broccoli and cook unitl pasta and vegetables are tender about 3 min. longer. Ladle 1 cup cooking liquid into small bowl and reserve. Drain pasta and vegetables.
Heat oil in same pot over med. heat. Add garlic; stir 1 min. Add pasta and vegetables to pot and stir to coat with oil mixture. Add reserved cup of pasta cooking liquid and toss until mixture is heated through. Stir in Nutmeg. Season with salt and pepper. Transfer to large bowl. Sprinkle with cheese if desired.
This dish is wonderfully subtle but hearty comfort food. The Nutmeg is different but goes very well with the yams and really makes this yummy.
Serves: 4 (comfortably)
Preparation time: 25-30min
Jan 11, 2009
First tip: A good friend from my highschool days posted a comment and suggested that we make the effort to get a vegetable in the morning. WHAT A GREAT IDEA!! I would have never thought to do that. She said make your healthy berry smoothie and then make it green with a veggie.... oooo the possibilites. And they to make it easy on us busy moms a different friend of mine said that she makes her smoothies in bulk, stores them in small plastic cups and then freezes them and her and hubby grab one in the morning! Super easy...super fast just what mom's need right?
Jan 10, 2009
Remember: New Year ~ New You!