How to Eat to Lose Fat
You’re bored…
…bored of the grilled veggies and chicken breast, the fish, or the yogurt and fruit for snacks. Frankly, your fat loss meal plans stink. I understand.
Since this week is the newly named "Subscriber Appreciation Week" at the Mohr Results Offices, we’ve got some exciting goodies for you. A chance to win THIS: 
While we love to cook at the Mohr house, we’re certainly not chefs by any stretch of the imagination. But we do know what it takes to lose weight permanently.
Sure, we have some great meals we come up with that taste incredible and ARE incredible for you. But since we got so many questions lately (and continuosly do), we’re having a contest..
It costs you nothing. You’re the only winner.
====> Here’s the deal:
Post your favorite recipes for fat loss to our blog (by Friday, August 14th) and we’ll enter you into a contest (random drawing of all blog posts) to win a FREE SIGNED copy of NY Times Bestseller cookbook, "The Food You Crave" by Ellie Krieger.
Ellie is not only a Food Network Celebrity, but this book recently won the James Beard Award, which is like the Nobel Prize for Nutrition Books, and as I mentioned, was a NY Times Bestseller! And since Ellie is a friend, she’s graciously signed the books to boot!
The only "rules" for the recipe contest are that you must list all the ingredients, amounts, and directions for cooking. And you have to post the nutrition information too. After all, we’re aiming to teach people how to lose weight, so the nutrition information is important.
To show our appreciation for you being a subscriber, we’re also going to compile all the recipes into a FREE FAT LOSS RECIPES EBOOK that we give away … so you’ll have a whole slew of recipes at your fingertips. This is only to subscribers of this newsletter; really, where else can you have the chance to win a free, signed hard cover book (shipping will be free too)
Deal?
Oh yeah, for every 25 weight loss recipes, we’ll give one more hardcover book away (up to 4), shipped, at no cost to you.
We’re going to start it off with one of our favorite weight loss recipes.
Savory Grilled Veggie Pizza
Preheat oven to 450
1 sprouted grain tortilla
1 cup marinara sauce (jarred or homemade)
1/4 cup part skim mozzarella cheese
1 cup grilled veggies of your choice (we like squash, zuchhini, and onion)
Directions: spread sauce on pita, sprinkle with cheese, and sliced veggies.
Place on baking tray and in oven for approximately 10 minutes, or until cheese is melted and slightly browned.
Calories: ~250
Carbs: 30 g
Protein: 15 g
Fat: 7 g
August 10th, 2009 at 1:20 pm
Mexican Chicken Soup With Chick Peas, Avocado and Chipotles
This is inspired by a traditional Mexican soup called sopa tlalpeño. The chipotles, added shortly before serving, infuse the soup with a smoky, picante flavor. Cook the chicken breasts a day ahead, and use the broth for the soup. Once the chicken is cooked, the soup is quickly thrown together.
2 quarts defatted chicken broth
1 medium onion, preferably a white onion, finely chopped
2 garlic cloves, minced
3/4 cup diced carrot
1 1/2 cups (1 15-ounce can) cooked chick peas, rinsed
Salt, preferably kosher salt, to taste
1 cup diced zucchini
1 large whole chicken breast or 2 boneless, skinless breasts, poached and shredded (about 4 cups shredded chicken)
2 chipotle chiles, rinsed, seeded and cut into thin strips
3 to 4 tablespoons chopped cilantro
1 medium avocado, sliced
Lime wedges for serving
1. Combine the chicken stock, onion, garlic, carrot, chick peas and salt to taste in a large soup pot, and bring to a simmer. Cover and simmer over low heat for 15 minutes. Add the zucchini, and simmer for another 10 to 15 minutes, until the vegetables are tender and the broth fragrant but the zucchini has not lost all of its brightness. Taste and adjust salt.
2. Just before serving, stir in the chicken, chipotles and cilantro, and heat through. Ladle the soup into bowls. Place a few avocado slices in each bowl, squeeze in a little lime juice and serve, passing additional lime wedges at the table.
Yield: Serves six.
Advance preparation: You can make this through step 1 several hours before serving. Reheat and proceed with step 2.
(Source: New York Times)
[Reply]
August 10th, 2009 at 1:23 pm
Greek Pitas
Serves 2
Perfect for a light lunch!
INGREDIENTS:
2 whole wheat pita pockets
1 small boneless skinless chicken breast, baked, sautéed or grilled, and diced
1 small tomato, diced
½ red onion, diced
1 small avocado, diced
½ cup diced cucumber
2 tbsp crumbled feta cheese
2 tbsp Newman’s light Italian dressing
½ tsp garlic powder
½ tsp all-purpose seasoning
Salt & pepper to taste
DIRECTIONS:
In a small bowl, combine chicken, tomato, red onion, avocado, cucumber, feta cheese and
gently toss. Add dressing, garlic powder, all-purpose seasoning, salt and pepper and stir,
making sure dressing and seasoning are evenly spread. Fill pita pockets with the mixture
and enjoy! Serve with a spoonful or hummus and reduced fat sour cream for even more
enjoyment!
NUTRITION FACTS PER SERVING:
Calories – 350
Carbohydrates – 20g
Fiber – 8g
Protein – 30g
Fat -10g
*Fat content is deceiving because of the avocado. The fat in this is not saturated. It is
healthy fat that your body needs.
[Reply]
August 10th, 2009 at 1:24 pm
Black bean chicken salad
1. Drain and rinse a can of organic black beans
2. Grill and chop 1 large chicken breast
3. Chop tomatoes, red onions, green onions and avocado
4. Add 2 cups of fresh spinach leaves
5. Add lemon juice and cilantro for a zesty dressing
456 calories
17g – FAT
48g – CHO
33g – PRO
[Reply]
August 10th, 2009 at 1:25 pm
I have a comment, a question, and a recipe. First, this really is a great cookbook, and this is coming from someone who is culinarily challenged! Secondly, where do you find the sprouted grain tortilla that you use in your recipe? Is there a particular brand that you like? Last, but not least, here is my recipe:
Beef & Black Bean Chili
Ingredients:
1 pound ground round
2 (15 oz.) cans no-salt added black beans, undrained
1 cup medium or hot chunky salsa
2 (8 oz.) cans no-salt added tomato sauce
1 tablespoon chili seasoning mix
Low-fat sour cream (optional)
Shredded reduced fat cheddare cheese (optional)
Directions:
Cook meat in a large saucepan over medium-high heat until meat is browned, stirring until it crumbles. Drain, if necessary.
While the meat cooks, drain and mash one can of beans.
Add mashed beans, undrained beans, salsa, tomato sauce, and seasoning mix to saucepan, and stir well.
Cook over medium heat for 10 minutes or until thoroughly heated.
Spoon into serving bowls. If desired, top with sour cream and/or shredded cheese.
Yield:
7 (1-cup) servings
Nutrition Information Per Serving:
Calories: 236 (15% from fat)
Fat: 3.9g (sat 1.3g)
Protein: 22.8g
Carbohydrate: 27.6g
Fiber: 5.2g
Cholesterol: 38 mg
Sodium: 229mg
Exchanges:
2 starch
2 lean meat
[Reply]
Chris and Kara Mohr Reply:
August 11th, 2009 at 7:00 am
Sprouted grain tortillas are in the freezer section of Whole Foods and the organic section of most other stores. There are a few different brands … we like Food for Life.
[Reply]
August 10th, 2009 at 1:28 pm
Great Way To Get Flavored Streaks on the BBQ:
Start with:
2 crushed garlic cloves per steak and put them in a small glass bowl
1/4 tsp Vegetable oil (Canola, Peanut, Corn oil will do, but not olive oil)
1/8 tsp each of Thyme, Oregano, Onion powder, Crushed pepper, Dry Mustard.
Micro 20 seconds, stir, micro 20 second more.
Add 1/4 tsp olive oil
1/4 tsp Salt
Micro 20 seconds more.
At this point if mixture dried up too much you can add a little olive oil but no more microwaving.
BBQ steak on one side till cooked half way as you like it done, Flip over and divide glaze to hot top of steak, wait a minute till it melts a bit and spread over top of steak.
Enjoy
[Reply]
August 10th, 2009 at 1:28 pm
Breakfast Quinoa – Calories 369, Carbs 46g, Protein 15g, Fat 13g
1/4 cup uncooked quinoa
2 Tbsp hemp seeds
1/2 cup unsweetened almond milk or fresh made almond milk
1 Tbsp raisins
1 med fresh peach
¼ teaspoon vanilla extract
Stevia or agave nectar to sweeten
Rinse Quinoa and combine with almond milk and water. Bring to a slow simmer, then cover and cook for about 15 minutes until the quinoa is tender. Stir in the remaining ingredients and place in food processor or blender and puree slightly. Ready to eat.
[Reply]
Elizabeth Reply:
August 11th, 2009 at 1:14 pm
I have recently read quite a bit of negative information regarding Agave Nectar, as it is rather highly processed. This was news to me as we were using Agave Nectar some, but have since stopped using it.
[Reply]
Sarah Reply:
August 11th, 2009 at 3:04 pm
Thanks for telling me! I didn’t know either. I’ve bought one bottle of the syrup but never used it (or maybe twice?), I usually use Stevia which I find available both in powdered and liquid form close to where I live, the syrup I had to search for!
No more
one more food ruled out.
[Reply]
August 10th, 2009 at 1:30 pm
baba ganoush
Ingredients:
1 large eggplant
1 cup walnut pieces
2 teaspoons fresh gingerroot, peeled, grated, and finely chopped
2 cloves garlic, mashed
1 tablespoon quality extra-virgin olive oil
1/8 teaspoon ground allspice
Salt and hot pepper sauce to taste
Instructions:
1. Preheat oven to 450 degrees F. Pierce the eggplant with a fork in several places and bake until very soft, about 45 minutes.
2. While the eggplant is baking, grind the walnuts in a food processor until very fine, and set aside.
3. Remove the eggplant from oven, slash to let steam escape, drain off any liquid, and scrape the pulp into a food processor with the gingerroot, garlic, and olive oil. Process until smooth.
4. Add the ground walnuts and allspice, and process until smooth.
5. Season to taste with the salt and hot pepper sauce. Spoon into a small loaf dish and chill several hours or until firm.
[Reply]
August 10th, 2009 at 1:32 pm
Heathy Chocolate Cupcakes
Prep: 10 minutes
Cook: 20 minutes
Makes 8 muffins
Ingredients:
Cooking spray
1 cup applesauce
1 teaspoon canola oil
1/2 cup turbinado sugar
1 teaspoon vanilla extract
1/4 teaspoon almond extract
3/4 cup oat flour
1/3 cup unsweetened cocoa
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/8 teaspoon ground cinnamon
1/2 cup semisweet chocolate chips
Powdered sugar (optional)
Instructions:
1. Preheat oven to 350°. Place 8 paper liners in muffin tin; coat with cooking spray.
2. Combine applesauce and next 4 ingredients. In a sepa-rate bowl, whisk together the next 6 ingredients. Add oat mixture to applesauce mixture; stir until blended. Stir in chocolate chips.
3. Spoon batter into muffin cups. Bake for 20–22 minutes, rotating the pan a half-turn after 10 minutes. Muffins are done when tops are firm to the touch.
4. Cool slightly. Top with powdered sugar, if desired. (Serving size: 1 muffin)
Nutrition:
Calories 154 (24% from fat); Fat 5g (sat 2g, mono 1g, poly 0g); Cholesterol 0mg; Protein 2g; Carbohydrate 30g; Sugars 21g; Fiber 3g; Iron 2mg; Sodium 331mg; Calcium 86mg.
[Reply]
August 10th, 2009 at 1:34 pm
Laila’s Gluten Free Pie-Crust
3 eggs
150 g stevia
150g walnuts
150g hazelnuts
Whip eggs stevia. Grind the nuts and fold into the mixture. Spread into a pie tin and garnish with fruit/ berries of your choice.
Bake 15-20 minutes at 400 degrees F
[Reply]
August 10th, 2009 at 1:35 pm
Broccoli Delight
Cut off just the heads of the Broccoli (I use about 4 heads)
In a large mixing bowl…mix in Olive Oil (mix well)
Then sprinkle with salt.
Place on a cookie sheet at 400 degrees for about 45 min
Keep checking…and turning…
The more they cook the better they are!!
My kids Love it!!!
It also works great with Cauliflower and Brussels Sprouts!!
[Reply]
August 10th, 2009 at 1:37 pm
(Sorry, I have a whole file of recipes …)
Portobello Mushroom Burger – 365 Calories
1 Portobello mushroom cap
¼ cup balsamic vinegar
1 tsp olive oil
dash teaspoon dried basil
dash teaspoon dried oregano
dash tablespoon minced garlic
1 oz (2 tbsp) sharp cheese or vegan cheese
1 tablespoons bottled teriyaki sauce
1 slices of Ezekiel bread
1 cup of tomato (slices)
Sea salt and pepper to taste
Place the mushroom caps, smooth side up, in a shallow dish. In a small bowl, whisk together vinegar, oil, basil, oregano, garlic, salt, and pepper. Pour over the mushrooms. Let stand at room
temperature for 15 minutes or so, turning twice. Preheat grill for medium-high heat.
Brush grate with oil. Place mushrooms on the grill, reserving marinade for basting. Grill for 5 to 8 minutes on each side, or until tender. Brush with marinade frequently. Top with cheese during the last 2 minutes of grilling.
OK, I’ll stop, promise!
[Reply]
August 10th, 2009 at 2:06 pm
Hello,
Love Ellie Krieger. Before I post the recipe, I would like to know if it has to be a recipe I made up or may I submit one I use often that is not mine?
Thanks for giving me and your other subscribers the
opportunity to win the book.
[Reply]
Chris and Kara Mohr Reply:
August 10th, 2009 at 7:29 pm
Hi Jodie — good luck with the contest!
We’d like unique recipes to give the readers something else to try that they may not otherwise get a chance to eat.
Thanks for being a part of this!
Chris
[Reply]
August 10th, 2009 at 2:50 pm
Better than McDonald’s Sausage Biscuit-
1 100% Whole Wheat English Muffin
1 “Old Folks” turkey sausage
1 piece 2% part skim cheddar cheese
Toast English Muffin. Cook sausage on the George Forman grill. Place sausage on English Muffin and add the piece of cheese on top of the sausage. Microwave for 20-30 seconds to melt the cheese. Add a fruit to make a well balanced breakfast. Enjoy!!
Calories- 220
Fat- 6.5 grams
Fiber- 3 grams
Protein- 18 grams
Compare that to the McDonald’s sausage biscuit: 430 calories, 27 grams fat
[Reply]
August 10th, 2009 at 3:10 pm
Fat Burning Recipe
1 Bag of Spinach
1 Jar of Water Packed Artichoke Hearts
2 Tbs of Reduced Fat Vegenaise
Put all the contents in a food processor and enjoy with Scandinavian Bran Crisps or other whole-grain crackers.
[Reply]
August 10th, 2009 at 4:10 pm
Black Cod and Clams
3 Tbsp Olive Oil
2 Tbsp finely chopped Italian Pasley
1 Tsp finely minced garlic
4 6-oz black cod fillets, skin on
1 Tbsp all-purpose flour
12 New Zealand baby clams (or other small clams)
Serves 4
Combine the olive oil, half the parsley and garlic in a saute pan large enough to hold the fish and clams in a single layer. Add the black cod to the pan, skin side down and dust the fish with flour. Add the clams and 1/2 cup water and bring to a simmer. Cook for 2 minutes, turn the fish, lower the heat, and simmer on low until the clams open and the fish is cooked through (about 5 minutes). I covered the pan during the time to help the clams open.
Divide the fish and clams among four plates, stir the pan juices, and spoon over the fish and into the clams. Sprinkle with the remaining parsley and serve.
Round out the meal with a whole grain carbohydrate and greens (I used whole wheat spaghetti with sauteed Swiss Chard), and you have a complete meal good for anyone watching their sodium content and overall diet.
Nutritional information, per serving: 325 calories; 13 grams fat (1 gram saturated fat); 5 grams carbohydrates; 48 grams protein; 162 mg sodium
Susan
[Reply]
August 10th, 2009 at 4:23 pm
Wing Fix – Hot Chicken Tenders on Greens
4 oz skinless chicken breast cut in to tenders
1 Tsp Choula hot sauce
1 Tsp white wine vinegar
25 grams Fage 2% Greek style yogurt
1/4 ounce Artisinal Valdeon Blue Cheese
1/2 cup lettuce
5 cherry tomatoes, halved
10 slices cucumber
Grill chicken and while still warm soak in a mixture of the hot sauce and white wine vinegar. While the chicken marinates mix the blue cheese with the yogurt. Make a salad out of the lettuce, tomatoes and cucumber. Place the chicken on top and use the blue cheese yogurt as a dressing.
Nutritional Information: 178 calories; 5 grams fat (2 grams saturated fat); 5 grams carbohydrates; 30 grams protein; 236 mg sodium
I would add a quarter cup of cooked, whole wheat couscous to round out this meal.
A note about the ingredients: I’ve found Choula brand hot sauce to be lower in sodium than my old standby, Louisiana Crystal. Artisinal Valdeon Blue Cheese is an intensely flavored Spanish Blue, that is less salty than Stilton or Gorgonzola. A little goes a long way.
[Reply]
August 10th, 2009 at 5:14 pm
This is a fish recipe that both my husband and I enjoy as well as our three year old son.
Dijon Fish Fillets (Serves 2)
8oz of fish fillet(s) (we use tilapia, but you can use orange roughy, flounder, etc)
Butter flavored cooking spray
1 tablespoon Dijon Mustard
1 1/2 teaspoons lemon juice
1 teaspoon reduced sodium Worcestershire sauce
2 tablespoons Italian Seasoned breadcrumbs
Arrange fillet(s) in baking dish coated with cooking spray. Combine mustard, lemon juice, worcestershire sauce stirring well; spread mixture evenly over fish, sprinkle breadcrumbs evenly over fish.
Bake uncovered at 450 for 12 minutes or until fish flakes easily. Serve Immediately.
Nutrition Info : 115 Calories, 5.5 Carbohydrates, 1.8 g Fat (0.1 Saturated), 17.5 Protein
We usually serve with brown rice and steamed broccoli (aka dinosaur trees in our house:))
[Reply]
August 10th, 2009 at 7:06 pm
Burn off that Belly Chili
Ingredients
4 pounds ground turkey
4 cans kidney beans (15.5 oz per can), drained and rinsed
2 large onions, chopped
2 large tomatoes, chopped
1 pound carrots, peeled and sliced
4 bell peppers: 1 green, 1 red, 1 yellow, 1 orange, cut into 1/2-inch squares
6 cloves garlic, chopped
Two 46-fl oz bottles V8 vegetable juice, spicy hot
Cashew meal
Spices: 4 tablespoons chili powder, 1 teaspoon cumin, 2 teaspoon paprika, 1 teaspoon celery seed, 1 teaspoon fresh ground pepper (for a quicker version, you can use 3 packages chili seasonings mix, but it won’t quite be the same!)
Instructions
In a large skillet, brown the ground beef, one pound at a time, over high heat together with the garlic and onions. If your skillet is large enough (i.e., a wok), you can brown the beef all at once to save time. On the last batch, add the spices after the beef is browned, and continue frying for another couple of minutes. Add the browned beef to a very large pot with a lid, and then add the beans, tomatoes, carrots, peppers, and V8 juice. Bring to a boil, then reduce heat to simmer.
To make the cashew meal, process the cashews in a blender in short bursts, until a grainy meal is formed. Do not process for too long or you will have cashew butter. Stir-in the cashew meal, cover, and simmer for an additional 30 minutes.
Prep Time: 1 hour
Difficulty Level: Easy
Servings: 10
Joeys Chili Variations: You can switch the ground beef for turkey for an even leaner meat. It is not easy to find 96% lean beef, and I think the turkey has better flavor anyway. Since I like to add a little kick to my chili, I switched the Spicy Hot V8 for plain Low Sodium V8 and added about 1-2 teaspoons of cayenne pepper to the spice mix. This definitely gave it some zing!
[Reply]
August 11th, 2009 at 5:45 am
Baked Blueberry Oatmeal
3 cups old fashioned oatmeal
2 tsp baking soda
1 tsp salt
2 tsp dried lemon zest
Combine all in a large bowl.
1 cup organic skim milk
1/2 cup unsweetened applesauce
1 small container baby food prunes (about 1/3 cup)
2 eggs, lightly beaten
1/4 cup agave nectar
1 tsp vanilla
Combine all in a large bowl and stir until well combined. Add to dry ingredients.
1 cup blueberries (thaw if frozen)
6 english walnut halves
Add blueberries to oatmeal mix. Stir to combine. Pour into a 9 x 7 pan that has been sprayed with non-stick spray. Crumble walnuts over the top of the oatmeal. Bake at 350 for 30 minutes. Makes 8 generous servings.
This is a very adaptable recipe. You can substitute raisins for the blueberries, using cinnamon instead of lemon zest. I’ve also used cranraisins and chopped apples. But I think the blueberry and lemon combination is my favorite. I eat this every day for breakfast and don’t get hungry for hours.
[Reply]
Cathi Reply:
August 12th, 2009 at 12:36 pm
I forgot the nutrition information:
8 servings
Calories 208; fat 3.2 g; fiber 4.2 g; sugars 16.1 g; protein 6.8 g
[Reply]
August 11th, 2009 at 6:48 am
I love Vegetarian Tacos
2 cups TVP
2 cups water
2 tbsp soy sauce
2 tbsp olive or vegetable oil
1 package taco seasoning
1 red or yellow bell pepper, cut into strips
1/4 cup salsa
flour tortillas or taco shells
Preparation:
In a large skillet, heat the water over medium heat, and add the TVP, stirring well. Allow the TVP to reconstitute for 2-3 minutes.
Add oil and soy sauce, then peppers and taco seasoning, stirring well. Allow to cook for another 3-5 minutes, stirring frequently. Mix in salsa and remove from heat.
Serve wrapped in a flour tortilla or hard taco shells. I like to eat this as is, but you could also add tomatoes, lettuce, beans and sour cream to your tacos.
[Reply]
August 11th, 2009 at 8:27 am
Chicken Tortilla Soup
1 1/2 lbs boneless, skinless chicken breast
3 c low sodium, fat free chicken brooth
1 bag or box of red beans & rice mix
2 16 0z cans chopped tomatos
1 Tb chili powder
Crushed tortilla chips- to taste
Shredded 2% sharp cheddar cheese
Boil chicken breasts until completely cooked. Cool and chop into bite sized pieces. Prepare beans & rice per instructions on box. Combine Chicken, red beans & rice, chicken brooth, tomatos and chili powder in large pan. Heat on stove med-low heat until cooked through and bubbly. Serve with chips and cheese.
*Note – can also prepare in slow cooker for a yummy winter dinner
[Reply]
August 11th, 2009 at 11:04 am
Citrus Ginger Couscous served with Grilled Chicken
2tsp Olive oil
1/2c onions
3/4tsp paprika (Hungarian)
2 tsp orange zest
1/2 c fat free low sodium chicken broth
1/2 c orange juice ( fresh is best)
1 c frozen edamame
salt
1c couscous
3 chicken breasts
1/2c roasted peppers (optional, I use roasted tomatoes at times.) drained
1 tbs fresh ginger grated
Red pepper flakes ( add as much as you want)
Heat the olive oil and saute onion, about 1/2tsp paprika,
and the orange zest.
Cook the edamame in the chicken broth and orange juice,once this is ready add the couscous, cover for 5 minutes. Once cooked add the onions, orange zest, paprika, ginger, pepper flakes and the chopped peppers, and mix.
Grill the chicken, sprinkled with salt and paprika.
Once cooked, slice and serve with the couscous.
Calories 350
Fat 6-7g
Protein 25g
Carbohydrates 37g
[Reply]
August 11th, 2009 at 11:57 am
I’ve enjoyed eating fresh produce this summer. This breakfast scramble is easy-to-prepare and starts my day off right.
Zucchini Feta Scramble
1 Egg
2 Egg Whites
1 Small Zucchini (thinly sliced)
1 Small Red Bell Pepper (chopped)
Sprinkle of oregano (fresh preferable if available)
2 Tablespoons, Feta Cheese, Crumbled
Spray non-stick skillet with non-stick spray. Add the chopped red bell pepper to the pan. Cook until peppers are crisp-tender (about 3 minutes). Add the zucchini to the pan. Meanwhile, crack one egg and two egg whites into a medium bowl, and whisk. Add egg to the pepper and zucchini mixture. Sprinkle with oregano, stirring egg mixture constantly. Once eggs are set, remove from the pan, sprinkle with feta cheese and serve.
Serving Size: 1
Calories: 191
Fat: 9 g
Protein: 19 g
Carbohydrates: 10 g
[Reply]
August 11th, 2009 at 1:18 pm
There are lots of great recipes on this site, and I do LOVE tacos!
But I want to mention that folks should be sure to read their TACO SEASONING LABEL! There are lots of seasoning packets that contain MSG, silicon dioxide, partially hydrogenated oils and more.
[Reply]
August 11th, 2009 at 1:38 pm
In keeping with the breakfast foods – heres a twist on Eggs and Toast. Not a very elaborate recipe – but its been one of my faves since I was a kid.
Egg in the Hole
1 Slice whole grain bread
1 Egg
Salt and Pepper to taste
Garnish of your choice (My fave is sliced tomato – Avocado or Fruit would work too)
Tear a hole in the middle of the bread – big enough for a cracked egg yolk to fit into. I usually toss the hole away so I\’m eating less bread. You could feed it to the dog or kids to not waste it I suppose – but I only have a cat – so I toss it. Spray Skillet with Cooking Spray – and I lightly spray the bread so it crisps up a bit. Place Bread in Skillet and Crack the Egg into the hole in the bread (The white will overflow onto the top of the bread). Cook Until egg has formed slightly and the bread is a little toasty. Flip on the other side and repeat until egg is cooked to your liking. I like to leave the yolk a little runny and mop it up with the excess of the bread! Great with tomoato on the side or on top as kind of a open faced egg sandwich! Salt and Pepper to taste!
[Reply]
August 11th, 2009 at 2:01 pm
Italian Vegetable Bake
serves 4
Spray 8″ square pan with veggie oil spray
8-10 oz. of fresh mushrooms sliced
1 zucchini, sliced thinly
4 plum tomatoes, sliced
2 green onions, sliced
3 T. fat-free Italian dressng
2 t. chopped fresh basil or 1/2 dried basil, crumbled
2 t. chopped fresh oregano, or 1/2 t. dried oregano crumbled
1/2 med. garlic clove, minced
Pre-heat to 350 degrees,and put each layer in order as listed in the baking dish. In a small bowl stir together remaining ingredients then drizzle it over the veggies. Cover with foil and bake for 25 min. or until tender. Remove with slotted spoon. Enjoy!
cal. 47
protein 3 g
carbs 9 g
fiber 2 g
sugars 4 g
cholesterol 0
fat 0
sodium 173 mg
ckblay100@yahoo.com
[Reply]
August 11th, 2009 at 3:07 pm
Geary’s Lean-Body Peanut Butter Fudge
• 3/4 cup organic coconut milk (not the watered down “light” version which just replaces some of the healthy coconut fat with water)
• 1 bar (3-5 oz. bar works well) of quality extra dark chocolate (look for at least 70-75% cocoa content on the label)
• 4-5 tablespoons of peanut butter or your favorite nut butter (almond butter, cashew butter, macadamia butter, etc)
• 3/4 cup raisins (optional)
• 1/2 cup whole almonds (optional)
• 2 Tbsp raw wheat germ
• 2 Tbsp rice bran (usually only available at health food stores)
• 1/2 teaspoon vanilla extract
• A little stevia powder to sweeten
Start by adding the coconut milk and vanilla extract to a small saucepan on very low heat. Break up the extra dark chocolate bar into chunks and add into pot. Add the nut butter and the stevia, and continuously stir until it all melts together into a smooth mixture.
Then add the raisins, almonds, wheat germ, and rice bran and stir until fully blended.
Spoon/pour the fudge mixture onto some waxed paper in a dish and place in the fridge until it cools and solidifies together. Place in a closed container or cover with foil in fridge to prevent it from drying out.
Enjoy small squares for dessert and for small snacks throughout the day. This is about as good as it gets for a healthy yet delicious treat!
**
I got this one from Mike Geary and it’s an absolute favourite at our house. I buy the darkest chocolate possible (Baker’s unsweetened actually) and use just raisins and a little stevia to sweeten it – too little sometimes for my husband’s taste, but with a coffee it’s delicious!
[Reply]
August 12th, 2009 at 6:12 am
Berry Smoothie
Ingredients:
6 frozen, unsweetened strawberries
1/4 cup blackberries*
1/4 cup blueberries*
1/4 cup raspberries*
banana (optional)
1/2 cup fat free vanilla yogurt
1/2 cup skim milk
1/2 cup ice cubes (optional)
*Can use 3/4 cup of Berry Medley-Private Selection Frozen Fruits without sugar.
Directions:
Blend for 60 seconds until smooth, and enjoy.
Nutritional Information:
Calories=266
Carbohydrates=53g
Protein=13g
Fat=<1g
Fiber=7g
Exchanges=3.3 servings of fruit, 1 serving dairy
[Reply]
August 12th, 2009 at 11:19 am
Italiano Green Beans
Ingredients
2 pounds green beans fresh
2 tablespoon olive oil
4 garlic cloves
1 teaspoon sugar or sugar substitute
1 cup water
salt & pepper to taste
Instructions
Cut ends of beans.
Put oil in large fry pan, on low heat. Add chopped garlic saute until tan. DO NOT BURN.
Slowly add 1 cup water, sugar to water. Pour water mixture in a bowl, stir well and set aside. Add green beans to fry pan. Pour water and sugar mixture over green beans. Try to cover all by slowly pouring over top of beans. When water begins to boil, cover pan with lid and turn heat down to medium. Don’t let water get too low, even if you must add a little more.
Let beans steam 15 minutes. Test and and taste, salt & pepper to your liking.
[Reply]
August 12th, 2009 at 11:20 am
Balsamic Marinated Chicken Breasts
Ingredients
3/4 cup balsamic vinegar
1/2 cup water
1 teaspoon dried minced onion
1/2 teaspoon crushed red pepper flakes
1/2 teaspoon dried minced garlic
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon paprika
1/4 teaspoon crushed dried rosemary
1/4 teaspoon dried parsley flakes
1/4 teaspoon chili powder
1/8 teaspoon dried oregano
4 (6 ounce) skinless boneless chicken breast halves
1 can diced tomatoes
8 kalamata olives chopped
Instructions
Whisk together the balsamic vinegar, water, onion, red pepper flakes, garlic, salt, pepper, paprika, rosemary, parsley, chili powder, and oregano in a bowl. Add the chicken breasts, coat with the marinade and put in the refrigerator for 30 minutes to overnight.
Preheat oven to 400 degrees. Line a baking sheet with aluminum foil, or lightly grease a broiler pan. Remove the chicken breasts from the marinade, and shake off excess. Discard the remaining marinade, and place the chicken breasts onto the baking sheet. Place the olives on top of the chicken and then pour the canned tomatoes on top of the olives.
Bake for 40 minutes.
[Reply]
August 12th, 2009 at 11:22 am
Turkey Chili
Ingredients
32 ounces ground turkey
4 tablespoons chili powder
1 can tomato paste
1 can tomato soup
1 large onion, diced
2 teaspoons oregano
1 teaspoon cumin
1 1/2 teaspoons basil
1 teaspoon beef bouillon powder
1 can chili beans
3/4 tablespoon cayenne pepper
14.5 ounce canned tomatoes
Instructions
Brown the ground turkey. Prepare remaining ingredients in a large pot. Combine all the ingredients and add water to desired thickness. Cook for 4 hours.
Yields 8
[Reply]
August 12th, 2009 at 11:35 am
Spicy Beef Salad
Ingredients
1/2 pound flank steak
1/2 teaspoon salt
1 1/2 teaspoons black pepper
6 cups lettuce
1 cucumber, sliced
1 tomato, diced
3 green onions, sliced
Dressing
1/3 cup mint
1/3 cup lime juice
1/4 cup fresh cilantro leaves, chopped
1 tablespoon soy sauce
1 tablespoon water
1 tablespoon fish sauce
4 cloves garlic, minced
1 serrano pepper or red thai pepper, seeded and minced
Instructions
Preheat grill or broiler.
Combine all dressing ingredients in a jar or bowl and mix well. Set aside.
Salt and pepper both sides of steak. Place steak on a grill rack or broiler pan coated with vegetable oil spray. Cook 6 minutes on each side or until desired degree of doneness. Let stand 5 minutes. Cut steak diagonally across the grain into thin slices. Cut each slice into 2-inch pieces.
Prepare salad mixture (lettuce, cucumber, tomatoes green onion and mint leaves).
Combine salad mixture, steak and dressing in a large bowl, tossing to coat.
[Reply]
August 12th, 2009 at 12:13 pm
Roasted Garlic-Potato Soup
Ingredients:
2 cups fat-free milk
1 1/2 cups water
1/2 (7.6 ounces) package roasted garlic instant mashed potatoes
1 cup (4 ounces) shredded, reduced fat sharp Cheddar chees, divided
1/4 teaspoon freshly ground pepper
Directions:
Combine milk and water in a large saucepan; bring to a boil.
Remove from heat.
Add potatoes, and stir with a wire whisk until well-blended.
Add 3/4 cup of cheese, stirring until cheese melts.
Spoon evenly with remaining 1/4 cup of cheese and pepper.
Yields:
4 (1 cup) servings
Nutritional Information:
Calories=219 (31 % from fat)
Fat=7.6g (sat. 3.8g)
Protein=14.5g
Carbohydrate=25.2g
Fiber=1.0g
Cholesterol=22mg
Sodium=609mg
Exchanges:
1 1/2 starch, 1 High fat meat
[Reply]
August 12th, 2009 at 12:17 pm
Tomato-Cucumber Salad
This is a great one because the veggies are RAW! And certain folks out there encourage eating 80% raw.
1 Cucumber, peeled and seeded
1 Large Tomato, diced (really any tomatoes work, whatever you have)
Wildtree Dill Dip Blend (or Fresh Dill)
Sea Salt
Apple Cider Vinegar (Be sure to get the one with the \’Mother\" in it)
Peel, seed and dice 1 -2 cucumbers. Dice about the same amount of tomatoes (seeds and peel are fine). Toss in bowl with 2 TBS Apple Cider Vinegar, 1 tsp of Wildtree Dill Dip Blend (or Fresh Dill and Sea Salt to taste).
Serve! It is a great addition to any Mediterranean meal.
[Reply]
August 12th, 2009 at 12:25 pm
Millet muffins
Ingredients:
2 cups spelt flour (any flour will work)
1/2 teaspoon salt
1 1/2 tsp baking powder
3/4 teaspoons cinnamon
3/4 cup cooked millet
1/3 cup Sucanat
1 cup milk (soy or rice works well too)
1 large egg
1 1/2 teaspoons vanilla extract
4 TBS unsalted butter, melted (or 4 TBS Wildtree Natural Butter Flavor Grapeseed Oil which is extremely low in saturated fat)
Preheat oven to 375 degrees. Lightly grease a muffin pan.
Combine the flour salt, baking powder, cinnamon in a med – size bowl. Add the millet, then add the Sucanat and mix with a fork.
Measure the 1 cup milk in a 2 cup liquid measure. Add the egg and vanilla, and beat gently with a fork or a small whisk until smooth.
Slowly pour this mixture, along with the melted butter, into the dry ingredients. Using a spoon or a rubber spatula, stir from the bottom of the bowl until the dry ingredients are all moistened. Don\’t overmix; a few lumps are okay.
Spoon the batter into the muffin cups, about 4/5 full.
Bake in middle of the oven for 20-25 minutes, or until lightly browned, and toothpick inserted in center comes out clean.
Wait at least 30 minutes before serving!
THESE ARE SO GOOD!
[Reply]
August 12th, 2009 at 12:30 pm
Granola Bars
1 cup maple syrup
2/3 cup natural chunky peanut butter (almond butter can also be used)
2 2/3 cups rolled oats
1 cup whole wheat flour ( spelt, rice of other flour if gluten is a problem)
1 tsp cinnamon
1/2 teaspoon nutmeg
1/2 cup wheat germ (here i add oat bran because we eat wheat free)
PLUS:
2 cups mix-ins: coconut, raisins, carob chips, unsalted nuts, dried fruits finely chopped such as dates, apricots, apples, etc.
Directions:
Mix syrup and peanut butter until well blended. Stir in oats, flour, wheat germ, spices, and mix-ins. If mixture seems too dry, add water 1 T at a time. If it is too sticky, add oats 1 T at a time. Mixture should be slightly sticky, but still easily spread in a pan with greased fingers.
Press into a 9X13 inch pan lightly greased. Bake at 350 degrees until barely browned. Do not overbake! Cut while warm into desired sized bars.
When completely cool, remove from pan with a greased spatula. Wrap each bar separately in plastic wrap and then store in a zip bag or air tight container. These freeze extremely well!
[Reply]
August 12th, 2009 at 12:36 pm
VEGAN BANANA BREAD
1 1/2 cups whole wheat pastry flour ( I use a combination of spelt, millet and rice flour)
1 1/2 tsp aluminum-free baking powder
1/4 tsp sea salt
1/2 cup walnuts, toasted and coarsely chopped
1 cup ripe bananas mashed (2-3)
1/4 cup light vegetable oil ( I like walnut oil or grapeseed oil)
1/4 cup brown rice malt syrup
2 TBS pure maple syrup
1 1/2 tsp vanilla
1/4 tsp citrus zest (lemon, lime or orange; this is optional)
2 TBS – 2/3 cup soy or rice milk
Preheat oven to 350 degrees.
Mix dry ingredients and nuts in one bowl.
Whisk wet ingredients adding milk slowly. Add bananas.
Add wet ingredients to dry ingredients to form a thick batter. Add more milk as needed.
Grease muffin tin or bread loaf pan.
Bake as long as needed. It takes approx. 20-25 minutes as muffins; 45-60 as a loaf.
Calories: 246
Protein: 3 g
Saturated fat: 1 g
Fiber: 1 g
Carb: 32 g
Fat: 12 g
Sodium: 163 mg
** I like to add an egg to this mixture. I also use REAL MILK instead of soy milk.
[Reply]
August 12th, 2009 at 12:37 pm
NGREDIENTS
* 1 (10 ounce) package mixed salad greens
* 1 pint fresh blueberries
* 1/4 cup walnuts
* 1/2 cup raspberry vinaigrette salad dressing
* 1/4 cup crumbled feta cheese
DIRECTIONS
1. In a large bowl, toss the salad greens with the blueberries, walnuts, and raspberry vinaigrette. Top with feta cheese to serve.
Blueberry Walnut Salad
Servings Per Recipe: 6
Amount Per Serving
Calories: 127
* Total Fat: 5.8g
* Cholesterol: 9mg
* Sodium: 423mg
* Total Carbs: 17.4g
* Dietary Fiber: 2.8g
* Protein: 3.4g
[Reply]
August 12th, 2009 at 1:01 pm
Crockpot: peach steel-cut oats
I have used various other frozen fruits in this recipe, always with good results. Use what you like. Again, this makes a ton; you may wish to cut it in half if you\’re the only one eating it. It does reheat well in the microwave or on the stove-top, and keeps for about a week in the refrigerator.
3 c steel-cut oats (or any combination of barley, wheat berries, oats)
8 c water
16 oz bag frozen peach slices
2 cinnamon sticks
Combine all in crockpot; cook on low overnight, 8-10 hours. Remove sticks and sweeten to taste.
Yields appx. 8 (1 cup) servings
* From Heather\’s Recipes (on the Weight Watcher CORE Board)
** Really great on a cold morning with some fat free vanilla yogurt on top (although the vanilla yogurt has a lot of sugar) or use fat free plain yogurt instead with a little vanilla extract and Splenda — same vanilla taste, but no extra sugar
[Reply]
August 12th, 2009 at 1:15 pm
Slow Cooker Sweet and Sour Cabbage
1 bag shredded cabbage (cole slaw mix)
2 onions, chopped
4 tart apples, pared and quartered
½ c raisins
¼ cup lemon juice
¼ cup apple juice
½ Tbsp honey
1 Tbsp caraway seeds
1/8 tsp. allspice
½ tsp salt
1) Combine all ingredients in slow cooker.
2) Cook on low 3-5 hours, depending on your cooker’s heat.
Nutrition Facts
8 Servings
Calories 94.9
Total Fat 0.4 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 7.2 mg
Potassium 264.9 mg
Total Carbohydrate 24.2 g
Dietary Fiber 2.5 g
Sugars 3.5 g
Protein 1.2 g
[Reply]
August 12th, 2009 at 2:35 pm
Avocado and Corn Salsa
A fresh salsa of avocado and corn is great with simple sautéed fish or just about anything Mexican-inspired—huevos rancheros, a quick quesadilla, atop rice and beans or simply serve as a dip with blue corn chips.
2 medium avocado, diced
1 can Spanish corn
1 cup quartered grape tomatoes
1 tablespoon chopped fresh cilantro
1 tablespoon lime juice
1/4 teaspoon kosher salt
Toss avocado, corn, tomatoes, cilantro, lime juice and salt in a medium bowl.
Makes 4 servings
NUTRITION INFORMATION: Per serving: 101 calories; 14g fat (2 g sat, 4 g mono); 0 mg cholesterol; 22g carbohydrate; 4 g protein; 8 g fiber; 150 mg sodium; 339 mg potassium.
[Reply]
August 12th, 2009 at 2:55 pm
FRUIT POPS – 2 RECIPES – A great summertime treat and way to get in daily fruits!
BERRY-KIWI POPS
1 cup(s) strawberries, hulled
2 item(s) kiwifruit, peeled
1 1/2 cup(s) orange juice
Cut 12 slices of strawberry and 12 slices of kiwi fruit. Arrange slices around the inside edge of 6 small, disposable plastic cups. Chop remaining fruit and divide among each cup; fill cups with juice. Insert a popsicle stick into each cup and keep stick in place with tape. Freeze until hardened, about 2 to 3 hours. Briefly run base of each ice pop cup under hot water to remove cup. Yields 1 pop per serving. Make your own designer ice pops. Mix and match pineapple, grapefruit or cranberry juice with banana slices, raspberries or melon chunks.
WATERMELON POPS
1/8 large watermelon
4 tbsp fresh lemon juice
1 tbsp sugar, or honey
Cut flesh from watermelon rind and remove seeds. Blend flesh until liquid (you should have approximately 4 cups of liquid). Stir in lemon juice and sugar. Pour into 5 fluid ounce paper cups, leaving space at the top so they don\’t overflow. Stick a wooden popsicle stick into each cup. Freeze for several hours. To eat, just peel off paper cup.
[Reply]
August 12th, 2009 at 5:04 pm
This is a quick and easy recipe for when you want some yummy mexican! I usually do a side of grilled peppers and onions tossed with a little cumin/olive oil/crushed red pepper with these. You could also top with a mixture of diced tomatoes and cilantro.
Ingredients:
2 whole wheat tortillas (I use Ole Mexican Foods High Fiber tortillas)
1/2 cup black beans
1/2 cup diced peppers and onions
1 to 2 tablespoons chopped fresh cilantro (to taste)
2/3 cup reduced fat mexican cheese
Spray a skillet with a little light cooking spray and place over medium high heat. When pan is hot, place one tortilla in the pan and quickly cover with 1/2 the cheese. Add the beans, then the peppers/onions and cilantro, then cover with the remainder of the cheese and top with second tortilla. Cook approximately 1 minute, then slide a wide spatula beneath the quesadilla and carefully flip. Cook another 1 to 2 minutes, or until both sides are lightly browned (flip again as needed), then slide onto a cutting board. Cut into wedges and enjoy!
Servings: 2
Calories: 216
Fat: 7.2
Fiber: 15.5
Protein: 19
[Reply]
August 12th, 2009 at 5:40 pm
Shrimp and Vegetable Salad With Roast-Tomato Vinaigrette
Serves 6
INGREDIENTS
4 large heirloom tomatoes, halved
1/4 cup olive oil
6 cups fresh arugula
3 cups yellow and green wax beans, blanched and cut into 1/2-inch pieces
3 cups fresh corn, shaved from the cob
3 cups diced red bell peppers
3 cups cherry tomatoes, halved
2 cups cooked shrimp
2 tablespoons champagne vinegar
1 tablespoon finely diced shallot
1 teaspoon fresh parsley, chopped
PREPARATION
Heat oven to 350°. Place tomatoes on a cookie sheet and brush lightly with oil. Roast 20 minutes, then puree in a blender and strain. Cool puree. Combine next 6 ingredients in a chilled bowl and toss. Add vinegar to tomato puree and whisk in remaining oil, shallot and parsley. Drip 1/2 cup vinaigrette on the inside rim of bowl, then toss salad again. Sprinkle with salt and pepper.
THE SKINNY
191 calories per serving, 4.7 g fat (0.7 g saturated), 29.2 g carbs, 7.2 g fiber, 13.3 g protein
Source-Self 4/06(with Chris’ permission)
[Reply]
August 12th, 2009 at 6:50 pm
Summer salad
Red leaf lettuce-cut up
1 or 2 diced red peppers
1 or 2 diced yellow peppers
1 or 2 diced orange peppers
1/2 cup feta cheese
1/2 cup toasted slivered almonds
1/2 cup dried cranberries or cherries
vinagrette or poppyseed dressing of your choice
In a large bowl, toss the red leaf lettuce with the peppers, almonds, and dried cranberries/cherries. Top with feta cheese to serve.
I just toast plain almonds slivers in the oven for a few minutes.
We serve this salad a lot all year long. It seems to stay well in the refrigerator so we can continue to eat it for the next 2 days. We’ve also added cucumbers if I know we will finish it that night.
[Reply]
August 12th, 2009 at 7:14 pm
A Quick Healthy Snack-
Banana Roll-up
1 small (7 inch) whole wheat/low carb tortilla (I like LaTortilla Factory)
1 tbsp low-fat peanut butter
1 small banana
Ice the tortilla with a thin layer of low-fat peanut butter. Peel the banana and place on one end of the tortilla. Roll it up. This is a good snack because it includes a protein, grain, and a fruit. A well-balanced snack.
Calories- 230
Fat- 8.3 grams
Fiber- 11.6 grams
Protein- 9.1 grams
[Reply]
August 12th, 2009 at 7:28 pm
I have read that if you get the raw, organic agave nectar (which I do use) it is not processed. You can easily find it.
Oh yeah, also get the dark amber that is the least processed as well.
[Reply]
August 13th, 2009 at 7:04 am
Tarragon Parsley salad dressing
whisk together in small bowl, or shake wildly in cruet -adding the oil last:
1/4 c. fresh lemon juice or lime juice
1/2 tsp. salt
1/4 tsp. ground black pepper
1 tsp. tarragon, finely chopped
1 tsp. parsley, finely chopped
1/2 c. cold pressed extra-virgin olive oil.
makes 3/4 cup of dressing.
[Reply]
August 13th, 2009 at 7:09 am
Citrus Dressing
1/4 cup fresh squeezed orange juice
1/4 cup fresh squeezed lime juice
1 tsp. grated lime zest
1/2 tsp. black pepper
1/2 tsp. sea salt
1 tsp. stevia
combine all ingredients in bowl or cruet and mix well.
[Reply]
August 13th, 2009 at 8:55 am
FRESH VEGGIE MEDLEY
2-3 large zucchini sliced horizontally
2-3 large yellow squash sliced horizontally
1 8 oz. sliced white mushrooms
5-6 green onions
3 medium sized tomatoes
Kosher salt
shredded low fat mozzerella cheese (optional)
In a large frying pan saute all veggies together on medium-high heat until cooked through. Towards end of cooking season with kosher salt. Sprinkle with optional mozzerella cheese if you like, and cover until melted.
THIS RECIPE DOES NOT REQUIRE OIL, BUTTER OR SPRAY. The veggies will create their own sauce.
[Reply]
August 13th, 2009 at 10:37 am
I’ve never been a fan of potato salad, but this one is delicious.
HERBED POTATO SALAD
2 lbs. new potatoes, cubed
1 (14oz.) can fat free chicken broth
1 garlic clove, minced
1/2 cup non-fat plain yogurt (I’m sure Greek yogurt would be good, as well)
1T chopped fresh dill
1T chopped fressh oregeno
2T light mayo
1T olive oil
2T white wine vinegar
1t salt
slivered almonds to garnish, if desired
Bring first 3 ingredients plus 2 cups water to boil in large saucepan. Cook 20 minutes or until tender. DRAIN, LET COOL 30 MINUTES.
Whisk together next 6 ingredients in large bowl.
When cool, gently fold potatoes in yogurt mixture. Cover and chill 1-12 hours. Garnish with almonds.
Serving Size-1 cup
Calories-190
Fat-6g (largely due to Olive Oil)
Protein-7.7g
Fiber-3g
[Reply]
August 13th, 2009 at 11:49 am
This salad is a delicious meal in itself. It’s a great alternative to a tossed green salad and the taste and texture satisfies my craving for something rich. The beans make it filling, it goes together quickly and costs me less than $3.00 to make. The home-grown tomatoes from Farmer’s Market have been excellent – use them if you can. Once you’ve eaten the veggies and beans, you’ll have a little juice in the bottom of your bowl – spoon it up! It’s good!!
Avacado-Tomato Salad
1/2 medium avacado (pitted and peeled; save the other half for a salad the next day)
1 whole medium tomato (wash and remove the stem end)
1/3 cup canned black beans or Cannelini beans (drain and rinse thoroughly)
2 teaspons extra-virgin olive oil
2 tablespoons slivered basil leaves
sea salt and freshly ground black pepper to taste
Cut the tomato and avacado into bite-sized cubes and place them on a salad plate. Spoon on the drained beans and drizzle on the olive oil. Season with the salt and pepper and top with the basil slivers.
Serving Size – 2 cups
Calories – 340
Fat – 32.5 grams
Protein – 10 grams
Fiber – 10 grams
[Reply]
August 13th, 2009 at 6:03 pm
This is a filling fruit smoothie with the added spinach. The spinach does not alter the taste of the fruit. Since it is green in color, I tell my young niece it is a “Shrek smoothie” and she loves it. When I have some ripe bananas I break them up, put them in baggies and freeze them. Any berries will do although the blueberry smoothies tend to be brownish but still taste great. I have put as much as an 8 ounce bag of spinach in one smoothie. The banana is essential to make it creamy.
Spinach Smoothie (1 serving)
Frozen strawberries (no sugar added) 3/4 c.
1/2 frozen ripe banana
“Lite” vanilla yogurt 3 oz. (1/2 carton)
Baby spinach 2 c.
1/2 c. water (Adjust amount for desired consistency)
Blend well.
Calories: 185
Fat: 0 gm
Fiber: 8 gm
[Reply]
August 13th, 2009 at 7:44 pm
Strawberry Spinach Salad
Ingredients:
1 lemon
2 tbsp White Wine Vinegar
1/3 cup Sugar (or Splenda to cut calories)
1 tbsp Vegetable Oil
1 tsp poppy seeds
1/4 cup sliced almonds
8 oz Strawberries
1/2 med cucumber
1/4 small red onion
Instructions:
Dressing
1. Zest Lemon to measure 1/2 teaspoon zest.
2. Juice lemon to measure 2 tablespons of juice.
3. Combine zest, juice, vinegar, sugar, oil, and poppy seeds in a small bowl. 4. Whisk until well blended. Refriferate until ready to use.
Salad
1. Toast sliced almonds in oven on 350 for 10-12 minutes. Remove and cool. 2. Hull strawberries and quarter.
3. Remove the cucumber seeds. Slice cucumber and cut slices in half.
4. Slice onion into thin wedges.
5. Place spinach in large bowl; add strawberries, cucumber, and onion. Whish dressing and pour over salad, gently toss to coat the salad. Spinkle with almonnds.
serving size is 1 cup
Nutritional Information:
70 Calories
3 Total Fat
0 Saturated Fat
0 Cholesterol
10 Carbohydrate
15 Sodium
1 Protein
1 Fiber
[Reply]
August 13th, 2009 at 7:46 pm
Greek Lemon Chicken Soup
Serves: 8
Ingredients:
2 c cooked chicken, chopped
2 med carrots, coarsely chopped
1/2 c onion, chopped
1 tsp lemon zest
1/4 c fresh lemon juice
2 tbsp fresh parsley, chopped
1 clove garlic, pressed
1 can (10 3/4)cream of chicken soup, fat free low-sodium (10 3/4 oz)
3 can (14.5oz)fat-free chicken broth
1/4 tsp fresh ground black pepper
2/3 c long-grain white rice, uncooked
Instructions:
1. Heat a 4 quart stockpot over medium heat.
2. Lightly spray with nonstick cooking spray.
3. Add carrots, onion and garlic, cook and stir for 2 minutes.
4. Stir in chicken, lemon zest, lemon juice, soup, broth and black pepper; bring to a boil.
5. Stir in rice and reduce heat.
6. Cover and simmer over low heat 15-20 minutes or until rice is tender.
7. Remove from heat and stir in parsley just before serving.
Nutritional Information:
230 Calories
4.5 Total Fat
1.5 Saturated Fat
45 Cholesterol
26 Carbohydrate
19 Protein
670 Sodium
[Reply]
August 13th, 2009 at 7:48 pm
Italian Flank Steak
Makes 4 servings
1⁄4 cup water or low-sodium beef broth or chicken broth
1⁄4 cup balsamic vinegar
1 tablespoon chopped garlic
1 tablespoon chopped fresh basil or 1 teaspoon dried
1 tablespoon chopped fresh thyme or 1 teaspoon dried
1 teaspoon mustard powder
1⁄2 teaspoon ground black pepper
1 1⁄4 pounds flank steak, trimmed of all visible fat
Combine the water or broth, vinegar, garlic, basil, thyme, mustard powder, and pepper in a large zip-top plastic bag. Add the steak and seal the bag.
Marinate the steak in the refrigerator for at least 2 hours (but no longer than 12), turning the steak occasionally.
Grill or broil until browned, 4 to 5 minutes on each side. Watch the steak carefully, as the balsamic vinegar can cause it to burn if not properly blotted.
Nutrition
Per serving: 260 calories, 33 g protein, 14 g carbohydrates (9 g sugars), 8 g fat (3 g saturated), 45 mg cholesterol, 3 g fiber, 120 mg sodium
[Reply]
August 13th, 2009 at 7:52 pm
Blueberry Bran muffins
1-1/2 cups unprocessed wheat bran or oat bran
1 C whole wheat flour
2 T ground flaxseed
1-1/4 t baking soda
1 t ground cinnamon
1/8 t salt
3/4 C 1% milk or unflavored soymilk
1/3 C honey
1 ripe banana, mashed
1 large egg
2 T olive oil
1 t vanilla extract
1 C fresh blueberries or other berries
directions:
In medium bowl, combine bran,flour, flaxseed, baking soda, cinnamon, and salt. set aside. In other bowl or blender, combine the milk, honey, banana, egg, olive oil, and vanilla extract until smooth.
Make well in dry ingredients and pour in 1/3 of liquid mixture. using spoon, stir until smooth. add remaining liquid and stir just until combined. add blueberries and stir again but don’t over mix.
fill 24 cupcakes with batter (about 2 tablespoons per cup). Bake about 8 minutes at 400 degrees. This will make mini muffins. I typically make larger muffins…just don’t forget to adjust cooking time and nutrion info for the larger muffins.
nutrtion facts:
fat: 2 g
carb: 11g
protien: 2g
calories: 63 cal
[Reply]
August 13th, 2009 at 7:58 pm
Baked Buffalo Chicken
Ingredients:
4 (4 ounce) chicken breast halves
1/4 c hot sauce
1 tbsp vinegar
1 tbsp stick margarine, melted
1 tsp celery seed
1/8 tsp pepper
1/2 c fat free blue cheese dressing
Instructions:
1. Preheat oven to 400 degrees.
2. Spray skillet with cooking spray. Add chicken and cook 4 minutes each side until browned.
3. Place chicken in an 11 x 7 baking dish coated with cooking spray.
4. Combine hot sauce and next 4 ingredients. Pour over chicken and bake uncovered for 25 minutes. Serve with dressing.
Calories per serving about 180
[Reply]
August 13th, 2009 at 8:04 pm
Here is a nice occasional snack to satisfy a chocolate craving.
11 raw almonds
1/2 T dark chocolate chips
1 T raisins
Caloriess: 146
Fat: 9
Protein: 4
[Reply]
August 14th, 2009 at 7:01 am
BRANDING IRON BEANS
It’s a good dish for a healthy, vegetarian diet for a large family!
INGREDIENTS:
16 OZ CONTAINER OF SALSA
(2) 16OZ CANS OF PINTO BEANS, DRAINED
(2) 15.5 OZ. CANS OF KIDNEY BEANS, DRAINED
(1) 10 OZ. CAN OF ENCHILADA SAUCE
1 TEASPOON OF GARLIC SALT
1 MEDIUM ONION PEELED AND CHOPPED
1 LARGE BELL PEPPER SEEDED AND CHOPPED
1/2 CUP CHOPPED FRESH CILANTRO
Combine all ingredients except bell pepper and cilantro in a large pot. Bring to a boil, reduce heat and cover. Simmer for 30 minutes. Add bell pepper and cook 10 more minutes. Remove from heat and stir in cilantro. Serve over brown rice.
Alternate method: Toss all ingredients, except the cilantro, into a crockpot. Let it cook all day, then add cilantro at the end. Serve over brown rice.
[Reply]
August 14th, 2009 at 11:11 am
** Amazing ** Fresh Kale Salad
(recipe is easily adapted to meet personal tastes and color preferences)
1-2 bunches of kale (green, red, you choose it) – washed, rinsed, drained, spines removed
1/4-1/2c shredded carrots
1/2 red onion – diced (or sliced)
1 red, yellow or orange bell pepper – diced (or sliced)
1c fava beans (if used canned be sure to rinse and drain thoroughly)
dressing – 1-2Tbsp olive oil + 1-2Tbsp Braggs Liquid Aminos + juice from 1-2 lemons. Again, based on personal tastes.
Other adaptations: Swap out Fava beans for grilled tofu, grilled portobella mushrooms. If non-vegetarian, consider adding grilled chicken or fish.
[Reply]
August 14th, 2009 at 11:19 am
My gang has to have a sweet now and then… this satisfies!
Apple Cranberry Crisp
5 cups thinly sliced peeled apples
1 cup fresh cranberries
2 tablespoons raw sugar
1/2 tsp. ground cinnamon
1/2 cup quick-cooking rolled oats
3 tablespoons brown sugar
2 tablespoons flour
1/2 tsp. ground cinnamon
2 tablespoons butter
Preheat oven to 375. In a baking dish, combine apples and cranberries. In a small bowl stir together suger and 1/2 tsp. cinnamon. Sprinkle over fruit mixutre in baking dish, toss to coat.
In a small bowl, combine oats, brown sugar, flour and 1/2 tsp. cinnamon. Using a pastry blender, cut in butter until crumbly. Srinkle oat mixture evently over apple mixture.
Bake for 30 minutes or until apples are tender. Serve warm.
Cal. 189
Fat 5 g
Fiber 4 g
Sodium 45 g
[Reply]
August 14th, 2009 at 11:26 am
Great with fish or chicken ….
Pineapple Salsa
1 cup diced fresh pineapple
1/2 cup chopped red sweet pepper
1/4 cup chopped red onion
2 tbsp. chopped fresh cilantro
1 fresh jalapeno, seeded and finely chopped
1 tsp. finely shredded lime peel
1/4 teaspoon salt
Stir together all ingredients – when serving, sprinkle with additional snipped fresh cilatnro. If not serving immediately, store in airtight container in refrigerator.
Cal. 7
Fat 0 g
Sodium 73 g
Fiber 3 g
Sugar 1 g
[Reply]
August 14th, 2009 at 11:38 am
Spinach and Cheddar Frittata
4 large egg(s)
2 large egg white(s)
1 cup(s) spinach, fresh, baby leaves, chopped
2 Tbsp scallion(s), finely chopped
1/4 tsp table salt
1/4 tsp black pepper
1 spray(s) cooking spray
1/2 cup(s) shredded fat-free cheddar cheese
Preheat oven to 400°F.
In a large bowl, beat together eggs and egg whites; stir in spinach, scallion, salt and pepper.
Coat a 12-inch oven-proof nonstick skillet with cooking spray; heat skillet over medium heat. Pour egg mixture into skillet and cook until partially set, about 5 minutes.
Sprinkle cheese over eggs. Place skillet in oven and bake until cheese softens and eggs firm up, about 5 minutes. Remove from oven and let stand 1 minute before cutting into 8 wedges. Yields 2 wedges per serving.
[Reply]
August 14th, 2009 at 11:41 am
Grilled Vegetable Packets with Sage
2 spray(s) olive oil cooking spray
3 medium summer squash, yellow, sliced 1/4-inch thick on the diagonal
4 small shallot(s), thinly sliced on the diagonal
12 medium cherry tomato(es), ripe, firm
1/4 tsp table salt
1/8 tsp black pepper, or to taste
1 Tbsp fresh sage, about 4 large leaves
4 tsp balsamic vinegar
Instructions
Preheat grill to medium. Cut four 12-inch square sheets of heavy-duty aluminum foil; lightly coat each with cooking spray.
Place squash, shallots and tomatoes in a medium bowl. Add salt and pepper; toss to coat. Place 1/4 of vegetable mixture on each sheet of foil. Top each packet with a sage leaf; sprinkle with vinegar.
Fold top and bottom of foil sheets to center; fold in edges. Do not press down; leave space for steam to build up.
Grill packets until shallots and squash are fork tender, about 10 to 15 minutes. (To test for doneness, carefully open one packet and pierce squash with the tip of a knife. If the knife comes out easily, the vegetables are done.)
Remove packets from heat. Carefully open packets (make sure to keep face away from escaping steam) and gently mix vegetables with packet juices. Yields 1 packet per serving.
[Reply]
August 14th, 2009 at 11:44 am
Steamed Vegetables with Shrimp
10 oz spinach, cleaned
2 medium zucchini, sliced crosswise
2 medium sweet red pepper(s), cut into strips
1 pound(s) shrimp, large, peeled and deveined
2 Tbsp basil, minced
2 Tbsp fresh lemon juice
1/4 tsp table salt
1/8 tsp black pepper
15 oz canned white beans, rinsed and drained
Instructions
Place spinach, zucchini, bell peppers and shrimp, in that order, in a steamer basket. Set in a saucepan over 1 inch (2.5 cm) of boiling water. Cover and steam until vegetables are tender-crisp and shrimp are cooked through, about 4 to 6 minutes.
Meanwhile, in a blender, combine and purée basil, lemon juice, salt and pepper.
In a large bowl, combine basil dressing with beans and shrimp.
To serve, divide vegetables among 4 plates. Top with shrimp and beans.
[Reply]
August 14th, 2009 at 11:45 am
Tangy Spinach Florentine Soup
1 spray(s) cooking spray
1 small onion(s), chopped
6 oz spinach, fresh, baby leaves
1 1/2 cup(s) fat-free chicken broth
1/2 cup(s) fat-free sour cream
1 cup(s) cooked whole-wheat spaghetti, cut into 1 inch pieces
1 cup(s) cooked chicken breast, skinless and boneless, chopped
1/2 tsp table salt
1/4 tsp black pepper
1/8 tsp ground nutmeg
Instructions
Coat a medium nonstick pot with cooking spray. Add onion and spinach and sauté, stirring frequently, until spinach is limp, about 3 minutes. Add broth.
Purée mixture in pot using an immersion blender (or pour soup into a blender and purée in batches, being careful not to splatter the hot liquid).
Add remaining ingredients. Simmer 5 minutes to heat through. Yields about 1 cup per serving.
[Reply]
August 14th, 2009 at 11:51 am
Buffalo Chicken Fingers
1 spray(s) cooking spray
1 1/4 pound(s) uncooked boneless, skinless chicken breast, cut into 16 strips total (or 1 1/4 lbs boneless, skinless tenderloins)
1/2 tsp table salt
1/2 tsp paprika
1 tsp minced garlic
2 Tbsp fat-free margarine
4 tsp hot pepper sauce, or to taste
1/2 cup(s) fat-free blue cheese dressing
4 medium stalk(s) celery, trimmed, cut into 4 sticks each
Instructions
Coat a large nonstick skillet with cooking spray and heat over medium-high heat.
Place chicken on a plate and sprinkle with salt and paprika. Add chicken to skillet and cook, turning occasionally until lightly browned and cooked through, about 5 to 7 minutes. Add garlic; reduce heat to low, stir and cook until fragrant, about 30 seconds.
Remove skillet from heat; stir in margarine and hot sauce until margarine melts. Serve chicken with blue cheese dressing and celery on the side. Yields about 4 pieces of chicken, 4 celery sticks and 2 tablespoons of dressing per serving.
[Reply]
August 14th, 2009 at 11:56 am
Campeche-Style Baked Fish Fillets
4 five to six-ounce halibut fish fillets
2 to 3 tablespoons fresh lime juice
salt
2 tablespoons roughly chopped cilantro
1 bottle (16 ounces) Frontera Habanero Salsa or Frontera Jalapeno Salsa
Cilantro sprigs to garnish
Heat the oven to 350 degrees. Place the fish fillets in a lightly oiled baking dish without crowding them. Drizzle with the lime juice and sprinkle with salt and the chopped cilantro. Spoon the salsa over the fist, cover with foil and bake until the fish just flakes when pressed firmly, 10 – 15 minutes depending on how thick the fillets are.
Transfer the fillets to a warm serving platter, mix the sauce and juices that remain in the baking dish, them spoon them over the fish. If the sauce seems too juicy, scrape it into a saucepan and boil it down.
Garnish with sprigs of cilantro and serve at once.
Serves 4.
Each serving contains approximately 250 calories; 7 g fat (1 g saturated fat); 7 g carbs; 30 g protein
[Reply]
August 14th, 2009 at 11:59 am
Slow Cooker Chicken Burritos
1 medium garlic clove(s), minced
1 small red onion(s), chopped
14 1/2 oz canned diced tomatoes, with chiles
15 oz canned kidney beans, drained and rinsed
1/2 tsp chili powder
1/2 tsp table salt
1/4 tsp dried oregano, crushed
1/4 tsp black pepper
1 pound(s) boneless, skinless chicken thigh(s), cut into bite-size pieces
3/4 cup(s) canned chicken broth
12 medium whole wheat tortilla(s), about 7-inches in diameter each
3/4 cup(s) shredded reduced-fat Mexican-style cheese
Instructions
Place garlic, onion, tomatoes, beans, chili powder, salt, oregano and pepper in a 3-quart slow cooker; stir well. Add chicken and broth. Cover and cook on low setting for 5 hours; drain off liquid (there should be about 6 cups of burrito mixture).
To serve, spoon about 1/2 cup of burrito mixture down center of each tortilla; top with 1 tablespoon of cheese. Fold bottom 1/3 of tortilla to center. Fold left side to center; fold right side to center, covering filling. Repeat with remaining ingredients. Yields 1 burrito per serving.
[Reply]
August 14th, 2009 at 12:02 pm
Southwest Chicken Salad with Creamy Green Chili Dressing
1/2 cup(s) fresh lime juice
1 Tbsp ground cumin
1/4 cup(s) cilantro, fresh, chopped
2 large garlic clove(s), chopped
1 1/2 pound(s) uncooked boneless, skinless chicken breast
31 oz canned black beans, drained and rinsed
2 medium sweet red pepper(s), chopped
2 cup(s) cherry tomato(es), cut in half
6 medium scallion(s), sliced
2 head(s) romaine lettuce, sliced in 1/2-inch pieces
4 oz canned green chili peppers, drained and diced
1 cup(s) plain fat-free yogurt
1 Tbsp cilantro, fresh
1 bunch(es) watercress, tough stems removed
1 Tbsp fresh lemon juice
1 small garlic clove(s), peeled and left whole
Instructions
Combine lime juice, cumin, 1/4 cup of chopped cilantro and chopped garlic in a large resealable plastic bag. Add chicken, seal bag and shake to coat chicken. Allow to marinate for at least 15 minutes at room temperature or up to overnight in refrigerator.
Preheat broiler or grill to medium-high heat. Remove chicken from bag and discard marinade. Grill chicken until cooked through, about 4 to 5 minutes per side; set aside until ready to assemble salad.
In a large bowl, combine beans, red pepper, tomatoes and scallions. Divide lettuce among 8 small serving bowls or plates, and top each with equal amounts of bean mixture.
To make dressing, combine remaining ingredients in a blender or food processor; blend until smooth, about 3 to 4 minutes.
Slice cooled chicken and divide among salads. Drizzle each serving with about 1/4 cup of dressing. Yields 1 salad per serving.
[Reply]
August 14th, 2009 at 12:05 pm
Extra Lean Turkey Chili
Serves 4
2 pounds extra lean ground turkey breast
2 tsp garlic powder
1 tsp paprika
1 tsp black pepper
1 tsp cumin
6 tsps chili powder
1/2 onion, diced
1/2 tsp ground red pepper
2 tsp garbanzo bean flour (or the flour of your choice)
12 ounce crushed tomato, without paste
1 15 oz can no salt added red kidney beans (Eden brand, if available)
12 oz water
Brown ground turkey in skillet and drain fat. Add tomatoes and water. Then add garlic powder, paprika, cumin, oregano, chili powder, black pepper and diced onion and mix thoroughly. Cover skillet and simmer for 25 – 30 minutes, stirring every 10 min. Uncover skillet, add flour and mix thoroughly. Add red kidney beans, mix and let simmer uncovered for 20 min.
Nutritional Information: 397 calories; 4 grams fat (1 grams saturated fat); 30 grams carbohydrates; 60 grams protein; 11 grams fiber
[Reply]
August 14th, 2009 at 12:17 pm
Traditional Homemade Salsa
Salsa is a great snack with baked chips or veggies, also great on salad or baked potato or grilled chicken wraps. This reminds me of the Jack\’s fresh salsa at the store, but this is my dad\’s recipe and hit everywhere he takes it.
3 15 oz cans of diced tomatoes with or without green chilis
2 15 oz cans tomato sauce
2 Green Peppers
1 Medium-Large Onion
1 Bunch of Cilantro
1 Lime
Drain liquid from the diced tomatoes and pour the tomatoes into a food processor or small chopper. Pulse several times to rough chop them. Pour into large mixing bowl. Cut green peppers and onion into large chunks and put into processor with some tomato sauce and pulse until finely chopped. Repeat process with two handfuls of cilantro. Pour everything into mixing bowl with tomatoes. Add juice of one lime. Refrigerate several hours and salsa will thicken. Makes approx 1/2 gallon of salsa. If you want to spice it up, add a few chipotle peppers to the tomato sauce and pulse, this will bring the heat.
[Reply]
August 14th, 2009 at 12:20 pm
Zucchini & Cheddar Soup
Serve chilled or hot!!
3 c. reduced sodium chicken broth
1 1/2 lbs. zucchini cut into 1 inch pieces
1 T. fresh tarragon or dill
3/4 c. shredded reduced fat cheddar cheese (3 oz.)
1/4 t. salt
1/4 t. pepper
Place broth, zucchini and tarragon or dill in a med. sauce pan and bring to a boil. Reduce and simmer for 7-10 min. until tender. Puree in a blender until smooth then return to pan and heat over med.-high heat, slowly stirring in cheese, then salt and pepper.
Serves 4
115 calories
5 g fat
19 mg cholesterol
7 g carbs
10 g protein
2 g fiber
448 mg sodium
452 mg potassium
great way to use up all that fresh zucchini and it is delcious!! Enjoy
[Reply]
August 14th, 2009 at 1:37 pm
Spaghetti Pizza
2 spray(s) olive oil cooking spray
12 oz uncooked whole-wheat pasta, spaghetti
2 large egg white(s)
1 large egg(s)
2/3 cup(s) fat-free skim milk
3/4 tsp garlic powder
1/2 tsp table salt
1 1/2 tsp dried oregano
1/4 cup(s) basil, fresh, chopped (plus extra leaves for garnish)
9 oz shredded part-skim mozzarella cheese, divided
32 oz bottled spaghetti sauce
2 oz pepperoni, finely julienned (about 1/2 cup)
Instructions
Preheat oven to 400ºF. Coat a 9- X 13-inch glass baking dish with cooking spray; set aside.
Break spaghetti into 2-inch pieces and cook, al dente, according to directions; drain and cool.
Meanwhile, in a large bowl, beat egg whites and egg until frothy. Stir in milk, garlic powder, salt, oregano, basil and 1/3 of mozzarella; add cooked spaghetti and stir until thoroughly combined. Spread spaghetti mixture evenly in bottom of baking dish. Bake for 15 minutes; remove from oven. Reduce oven temperature to 350ºF.
Spread spaghetti sauce over pasta; sprinkle with remaining cheese. Scatter pepperoni evenly over cheese layer. Return to oven and bake until heated through and cheese is bubbly, about 30 minutes. Let stand for 5 minutes, garnish with basil and then cut into 10 servings. Yields 1 slice per serving.
[Reply]
August 14th, 2009 at 2:04 pm
Low-Fat Bite Size Fritattas (from About.com)
Made in a mini muffin tin, these cute little frittatas make a perfect portion-controlled buffet or party food. Because these little frittatas are low fat, you can even have two or three without feeling too guilty.
Prep Time: 10 minutes Cook Time: 15 minutes
Ingredients:
• 1/2 cup finely chopped onion
• 1 1/2 cups baby spinach, chopped
• 1 egg
• 4 egg whites
• 1/4 cup reduced fat cheese, grated
• Freshly-ground pepper
Preparation:
• Preheat oven to 350 degrees. Spray two mini muffin pans with nonstick cooking spray.
• In a medium skillet sprayed with cooking spray, gently sauté the onion. Add spinach and cook until wilted. Remove from heat.
• Whisk egg and egg whites in a medium bowl. Add cheese and season with black pepper. Spoon the egg mixture into each mini muffin cup, filling them half way.
• Bake for 15 minutes until set and puffed up.
Makes 24 mini frittatas
Note: The varieties are endless by substituting different veggies, cheeses or even adding leftover meats.
Per frittata: Calories 11, Calories from Fat 4, Total Fat 0.4g (sat 0.2), Cholesterol 10mg, Sodium 23mg,Carbohydrate 0.5g, Fiber 0.2g, Protein 1.3g
[Reply]
August 14th, 2009 at 2:11 pm
These are considered “good-for-you” candies because of the mix of high-antioxidant dark chocolate with healthy-fat walnuts for a healthful sweet treat when you just must have that “extra little something”.
Chocolate Cherry Clusters
2 cups bittersweet chocolate chips
1 1/2 cups Cheerios cereal
1 cup dried cherries
1/2 cup walnut pieces
In medium bowl, microwave chocolate on high 1 minute. Stir. Microwave 1 more minute, until nearly melted. Stir until smooth. Quickly stir in cereal, cherries and nuts until well coated. Using a tablespoon, drop clusters on a baking sheet. Refrigerate 2 hours, until no longer sticky.
Makes 24 clusters
per cluster: 137 calories, 2g protein, 15g carbohydrates, 10g fat (4g saturated), 0mg cholesterol, 2g fiber, 13mg sodium
[Reply]
August 14th, 2009 at 2:14 pm
Chicken and sweet potato curry
Ingredients
• 1 medium onion , roughly chopped
• 3cm root ginger , roughly chopped
• 2 garlic cloves , roughly chopped
• 2 tbsp vegetable oil
• 1 tsp cumin seeds
• ½ tsp turmeric
• ¼ tsp hot chilli powder or ½ tsp cayenne pepper
• 230g can chopped tomatoes
• 350g sweet potatoes , peeled and cut into rough chunks
• 500g boneless skinless chicken breasts, cut into 3cm chunks
• ½ tsp garam masala
• 2 tbsp chopped fresh coriander
• natural yogurt , to serve
.
1. Fry the cumin seeds in oil for a few seconds.
2. chop onion, ginger and garlic and add to the pan. Brown over a medium heat. Add a dash of water if it starts to catch.
3. Sprinkle in the turmeric and chilli. Add the tomatoes and fry for 5 minutes. Stir in the potatoes and 250ml/9fl oz hot water. Cook covered for 10 minutes.
4. Add the chicken and garam masala. Simmer for 15-20 minutes until cooked. Season with salt. Tip into a bowl, scatter over coriander and serve with flavoured rice and natural yogurt.
Per serving
283 kcalories, protein 34g, carbohydrate 21g, fat 8 g, saturated fat 1g, fibre 2g, salt 0.35 g
[Reply]
August 14th, 2009 at 2:25 pm
This recipe has been a favorite over the years at our family gatherings. It is very colorful and has something for everyone!
All-Time Antipasto Salad
Makes 10-12 servings
2 bunches fresh broccoli (about 2 pounds)
6 carrots, pared
7 ribs celery
1 large red bell pepper
1 pound small button mushrooms (we typically have gone lighter on these)
1 can (14 oz.) artichoke hearts, rinsed, drained and halved
1 can (6 oz) pitted black olives, drained
2 cups Low-Fat Italian salad dressing
1 t. Italian herb seasoning
1 T. granulated sugar
2 t. Dijon-style mustard
1 t. seasoned pepper
1/4 t. garlic powder
Separate broccoli into florets. Peel stems and cut into 1-inch pieces. Blanch broccoli, then refresh in cold water.
Cut carrots, celery and bell pepper into 1 1/2 inch sticks. Wipe mushrooms to clean; cut off ends of stems, if necessary.
In a large plastic container, combine broccoli, carrots, celery, bell pepper, mushrooms, artichokes and olives. Mix well.
In a blender or food processor, combine Italian salad dressing, herb seasoning, sugar, mustard, seasoned pepper and garlic powder. Blend until smooth.
Pour dressing over broccoli mixture. Cover and refrigerate overnight, turning and shaking from time to time. Serve in a pretty glass or wooden bowl.
[Reply]
August 14th, 2009 at 2:47 pm
Oatmeal Parfait-Great Breakfast makes 2 servings:
1 cup rolled oats
Vanilla flavored Greek yogurt
small can crushed pineapple in natural juices
*Optional-Spray light Redi Whip on top for a delicious breakfast or dessert!
Instructions: Mix all ingredients the night before and it is ready to eat in the morning.
Calories ~260
Protein ~24
Fat ~4
[Reply]
August 15th, 2009 at 9:01 am
This is the best cake – way better than any cake from Whole Foods. Great birthday cake.
Rich Chocolate Cake (Vegan)
prep time: 15 minutes | cooking time: 25 minutes | makes 12 slices
Well the name says it all. This is the richest chocolate cake around. To make it a 2 layer cake, multiply the ingredients by one half and divide into 2 seperate springform pans. If you don\’t have springform pans, cover the bottoms in parchment paper or it will stick.
Equipment:
springform pans, 2 good sized bowls, a wisk, saucepan
Ingredients
3/4 cup whole wheat pastry flour
1 cup all purp unbleached flour
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
3/4 cup good cocoa powder
1 cup plain soymilk
1/2 cup canola oil
1 1/2 cups pure maple syrup
1 teaspoon apple cider vinegar
2 teaspoons vanilla
Directions
Preheat oven to 350 F. Spray a 9 inch springform pan with non stick cooking spray.
Sift together flours, baking powder, baking soda and salt.
In a saucepan, heat the soymilk on low-medium heat. When it is slightly bubbling, add the cocoa powder and wisk well until it is dissolved. Remove from heat.
Combine the other liquid ingredients in a bowl and whisk well. Add the cocoa mixture and combine. Add the wet ingredients to the dry.
Pour batter into prepared pan, bake at 350 F for 25 minutes until a toothpick or butter knife comes out clean. Let cool completely and frost with your favorite frosting.
[Reply]
August 16th, 2009 at 5:54 am
Black Bean Burgers with Dill Sauce (8 burgers)
Burgers:
2 cups … black beans, cooked and drained … 5 dl
½ cup … dry, seasoned bread crumbs ………1.25 dl
1/3 cup .. chopped, fresh dill …………………7.5 cl
1/3 cup .. chopped, red onion ………………. 7.5 cl
¼ cup … finely chopped carrots ……………. 5 cl
2 Tbsp … cornmeal
1 ……… egg
1½ tsp … minced garlic
¼ tsp ….. salt
Combine all ingredients in food processor. With wet hands, scoop out
about ¼ cup (5 cl) of the mixture to form a patty. Place on sprayed baking
sheet and bake for 15 minutes at 425ºF (220ºC), turning patties after half
baking time.
Dill sauce:
3 Tbsp … light sour cream or 0% fat yogurt
2 Tbsp … light mayo
2 Tbsp … fresh lemon juice
1 clove … crushed garlic
1 Tbsp … chopped, fresh dill (½ tsp dried)
Combine.
Per burger:
Calories … 126
Protein ….. 7 g
Carb …… 20 g
Fat ……… 2 g
Serve burgers with whole wheat pita or tortilla, salad and the sauce.
[Reply]
August 16th, 2009 at 5:57 am
Sweet and Savory Kale
1/4 cup of dried currants or chopped raisins
10 to 12 cups of shredded kale (two or three bunches)
2 large cloves garlic
3 T olive oil
1/4 cup of crumbled feta cheese
salt and pepper for taste
Combine mixed raisins or currants with 1/2 cup water.
Wash kale. Pull off and discard tough stems. Cut kale into 1 inch ribbons.
Mince garlic. Combine with olive oil in a deep skillet. Cook for 2 or 3 minutes over high heat. Then add greens and 1/2 cup water.
Reduce heat and cook 5 to 10 minutes. Add raisins and stir. Add salt and pepper for taste. Mix in crumbled feta cheese.
[Reply]
August 16th, 2009 at 6:02 am
Couscous Salad
Ingredients:
1 box couscous (garlic, parmesan), cooked
1 can chick peas
1 red pepper finely chopped
1/2 Vidalia onion chopped
1 English cucumber peeled and seeded, finely chopped
1 chopped tomato
1/4 cup fresh parsley chopped
Juice of 2-3 limes
1/4 cup olive oil
1/2 cup crumbled feta cheese
Salt and freshly ground pepper
Directions:
In a bowl, add all ingredients. Toss and add oil or lime juice to taste.
Yield: 6 servings
Preparation time: 10 minutes
Cooking time: 5 minutes
Ease of Preparation: Easy
[Reply]
August 16th, 2009 at 6:06 am
Stuffed Summer Squash
1 cup basmati rice
1 cup lentils
1 tablespoon olive oil
1 tablespoon dried thyme
1/2 tablespoon anise seed
1 bay leaf
1 small onion, finely chopped
3 tablespoons minced jarred garlic
1 cup water (plus extra for soaking)
1/2 cup Daphne wine (or other white)
5 yellow summer squash
3/4 oz Parmesan cheese, grated (optional)
Equipment:
Two bowls
Strainer
Saucepan with a lid
Roasting pans – I used the disposable/reusable aluminum kind
Place the rice and the lentils into separate bowls. Cover both with water and allow to soak 30 minutes.
Drain the rice and lentils.
In your saucepan, heat the olive oil over medium heat.
Add the onion, garlic, bay leaf, thyme and anise seed. Sweat over medium heat until the onion is soft but not brown.
Add the rice, lentils, water and wine. Increase heat and bring to a boil.
Boil for one minute, then reduce heat, cover and simmer for 20 – 25 minutes. (Note: the above steps can be performed ahead of time; I did these things the night before I planned to serve them.)
Prep the squash. Halve each squash lengthwise, then cut each half widthwise.
Hollow out a space in the middle of each squash quarter with a spoon. Be sure to leave a bit of a wall on the end of each piece; otherwise your guests will have trouble keeping the squash from falling down their shirts while they eat. You can add some of the flesh from the squash to the stufffing if you wish; I did, but it’s not strictly necessary.
Preheat your oven to 425 degrees. You could also get away with doing this over indirect heat on a grill, if your grill allows for indirect cooking.
Arrange your squash boats in the roasting pans.
Spoon a bit of the squash into each boat. Don’t skimp, but don’t overstuff either – you want people to be able to eat these without getting covered in rice and lentils.
If you wish, sprinkle a bit over the cheese over the boats. When it melts, it will help to keep the stuffing together and will brown up nicely. If you are serving vegans or if you just don’t feel like using cheese, you can skip this step.
Roast for 10 – 15 minutes, until the squash is soft enough to be edible but is still strong.
Serve! You can also set this aside and serve at room temperature.
[Reply]
October 26th, 2011 at 9:32 pm
Hello,
this is the first time I leave a question. I really appreciate your response. I am trying to focus and get my family and I to eat healthy. I love cooking and we love to eat delicious meals. I copied some of the recipes here…thanks!
Question 1: What drinks, other than water, are valid? (healthy) of course natural juices…Mots will do?
Question 2: What should a person that has a hernia in the abdominal area…and has a big stomach? The question regards what type of exercise.
FInally, please tell me through email…(although I have told my husband already) how wrong it is to drink “”"”diet pepsi or coke”. Regards!
[Reply]
Chris and Kara Mohr Reply:
November 1st, 2011 at 6:54 am
We appreciate you reading and your post!
Question 1: What drinks, other than water, are valid? (healthy) TRY SELTZER WATER WITH LIME, LEMON OR ORANGE. NO ADDED SUGARS YET A GREAT FLAVOR.
Question 2: What should a person that has a hernia in the abdominal area…and has a big stomach? The question regards what type of exercise. THIS IS OUTSIDE OUR SCOPE. I’D CHECK WITH YOUR OWN DOCTOR. GOOD LUCK!
[Reply]