Baked potato soup is delicious but with all the cream, butter and sour cream it isn't exactly healthy for you. This recipe is adapted from "Cooking Light". Give it a try, its very easy to throw together and is just as delicious as its fattier counterpart.
Light Loaded Potato Soup
Makes 4 servings (about 1 1/4 cup each)
4 (6-ounce) red potatoes
2 tdp olive oil
1/2 cup chopped onion
1 1/4 cups fat free, lower sodium chicken broth
3 T flour
2 cups low fat milk, divided
1/4 cup reduced fat sour cream
1/2 tsp salt
1/4 tsp black pepper
3 bacon slices, halved
1/3 cup shredded cheese
4 tsp thinly sliced green onions
Scrub and dry potatoes, prick them all over with a fork. Place potatoes on a plate and microwave them on high, about 13 mintues. Potatoes should be tender. Cut them in half, set aside.
While the potatoes are cooking, heat the oil in a sauce pan over medium high heat. Add onion, and saute for 3 minutes. Add broth.
In a small bowl, combine flour and 1/2 cup milk. Add the mixture to the pan wit 1 1/2 cups milk. Bring to a boil, stirring frequently. Cook for 1 minutes.
Remove pan from the heat. Stir in sour cream, salt and pepper. Set aside.
Place a paper towel on a microwave safe plate. Arrange bacon halves on paper towel, cover them with a second paper towel. Microwave on high for 4 minutes. Crumble bacon. Set aside.
Scoop the potato pulp out of the skins, and mash the pulp into the soup. Discard skins.
Garnish each serving of soup with cheese, green onions and crumbled bacon. Serve immediately.
12.06.2010
Pumpkin Pie Bites from The Titanium Chef
I love baking during this time of the year because I can use pumpkin! I know I could bake with it all year long but there is just something about chilly weather that makes baking with pumpkin perfect. Try this delicious recipe from The Biggest Loser's chef Devin Alexander. It contains healthy fruits, whole grains and natural sweeteners. And another great bonus is that pumpkins are loaded with the cancer-fighting antioxidant beta carotene. What could be better than that, a delicious dessert that will also help prevent cancer?!? Try it out, you won't be disappointed!
Pumpkin Pie Bites
Serves 32
Butter-flavored cooking spray
3/4 cup whole-grain, crunchy, low-sugar cereal (like Kashi's Whole-Grain Nuggets)
2 T maple syrup
1/4 tsp ground cinnamon
8 egg whites
1 15-oz (1 3/4 cups) solid pumpkin puree
3/4 cup agave nectar
2 T whole-wheat pastry Flour
2 1/2 tsp pure vanilla extract
1 1/4 tsp pumpkin pie spice
1/2 tsp baking powder
1/4 tsp salt
Heat the oven to 350 degrees. Coat and 11X7 glass or ceramic baking dish with cooking spray.
Finely grind cereal in food processer. Transfer to a small mixing bowl and stir in syrup and cinnamon. Spoon into baking dish; spread evenly across bottom. Bake for 7-9 minutes, or until lightly browned.
Meanwhile, in a large mixing bowl, lightly beat egg whites until they bubble very slightly. Fold in pumpkin, agave nectar and flour until well-combined. Stir in vanilla, pie spice, baking powder and salt and continue mixing until well combined. Pour into baked crust, spreading in an even layer. Bake 40-45 minutes, until a toothpick inserted in center comes out almost clean. Cool on wire rack.
Cut 32 pumpkin "bites" (3 cuts along the width, 7 cups along the length). Top each bit with 1 tsp whipped topping, if desired.
Nutrition per "bite": 94 calories; trace fat; trace saturated fat; 0mg cholesterol; 102mg sodium; 21g carbohydrates; 15g sugar; 2g fiber; 3g protein.
Agave nectar-made from the Mexican agave plant-is available at most supermarkets, but make sure to buy a brand that doesn't contain added high-fructose corn syrup. If you have a local Sam's Club or Costco they have by far the best deals on agave.
Pumpkin Pie Bites
Serves 32
Butter-flavored cooking spray
3/4 cup whole-grain, crunchy, low-sugar cereal (like Kashi's Whole-Grain Nuggets)
2 T maple syrup
1/4 tsp ground cinnamon
8 egg whites
1 15-oz (1 3/4 cups) solid pumpkin puree
3/4 cup agave nectar
2 T whole-wheat pastry Flour
2 1/2 tsp pure vanilla extract
1 1/4 tsp pumpkin pie spice
1/2 tsp baking powder
1/4 tsp salt
Heat the oven to 350 degrees. Coat and 11X7 glass or ceramic baking dish with cooking spray.
Finely grind cereal in food processer. Transfer to a small mixing bowl and stir in syrup and cinnamon. Spoon into baking dish; spread evenly across bottom. Bake for 7-9 minutes, or until lightly browned.
Meanwhile, in a large mixing bowl, lightly beat egg whites until they bubble very slightly. Fold in pumpkin, agave nectar and flour until well-combined. Stir in vanilla, pie spice, baking powder and salt and continue mixing until well combined. Pour into baked crust, spreading in an even layer. Bake 40-45 minutes, until a toothpick inserted in center comes out almost clean. Cool on wire rack.
Cut 32 pumpkin "bites" (3 cuts along the width, 7 cups along the length). Top each bit with 1 tsp whipped topping, if desired.
Nutrition per "bite": 94 calories; trace fat; trace saturated fat; 0mg cholesterol; 102mg sodium; 21g carbohydrates; 15g sugar; 2g fiber; 3g protein.
Agave nectar-made from the Mexican agave plant-is available at most supermarkets, but make sure to buy a brand that doesn't contain added high-fructose corn syrup. If you have a local Sam's Club or Costco they have by far the best deals on agave.
12.01.2010
Peasant Stew from the Titanium Chef
Winter seems to be in full swing and all I want to eat is soup. This soup has a lot of great flavors in it and is very low in calories and fat. You can even make it healthier by making it vegetarian and leaving the chicken thighs out. There are two kinds of beans in the soup so you will still get lots of great protein without the chicken. This is a great crockpot recipe, try it out!
Peasant Stew
1 tsp cumin
1/4 tsp salt
1/4 tsp black pepper
6 chicken thighs, skinned (about 1.5 pounds)
1 cup chopped onion
1 can Mexican style tomatoes
1 can diced green chiles
1 can pinto beans, drained and rinsed
1 can kidney beans, drained and rinsed
1/4 cup minced cilantro
1/4 cup low fat sour cream
Combine cumin, salt and pepper; sprinkle over chicken. Throw chicken, onion, tomatoes, chiles and beans into crockpot and cook on high for 4-6 hours or on low for 8. Check chicken to make sure it is cooked through.
Place 1 chicken thigh each in 6 bowls. Ladle 1 1/4 cups stew into each bowl. Top with 2 tsp cilantro and 2 tsp sour cream.
Peasant Stew
1 tsp cumin
1/4 tsp salt
1/4 tsp black pepper
6 chicken thighs, skinned (about 1.5 pounds)
1 cup chopped onion
1 can Mexican style tomatoes
1 can diced green chiles
1 can pinto beans, drained and rinsed
1 can kidney beans, drained and rinsed
1/4 cup minced cilantro
1/4 cup low fat sour cream
Combine cumin, salt and pepper; sprinkle over chicken. Throw chicken, onion, tomatoes, chiles and beans into crockpot and cook on high for 4-6 hours or on low for 8. Check chicken to make sure it is cooked through.
Place 1 chicken thigh each in 6 bowls. Ladle 1 1/4 cups stew into each bowl. Top with 2 tsp cilantro and 2 tsp sour cream.
11.16.2010
Tips on Cooking and Portion Control
Watching portion sizes when you eat out is easy when you use tricks like these.
Soups, Stews, Side Dishes
Just before serving, turn the food into a large dry or liquid measuring cup; level the top. Divide this yield by the number of servings. For example, if the yield is 4 cups, and the recipe makes 4 servings, divide 4 cups by 4--each serving is 1 cup.
Casseroles
Choose a round or square casserole dish. Just before serving, divide the food into equal portions. First locate the center, then cut through it, dividing the casserole into equal portions.
- A deck of cards is equal to a 3 to 4 ounce portion of meat, poultry or fish. the palm of a small or average-sized hand is about the same portion.
- The last join of your thumb or a domino is about the size of a 1-ounce portion of cheese.
- A tennis ball is equal in size to a medium apple or orange.
- A medium-size closed fist or a baseball is about the size of a 1-cup measure of cereal, pasta, fruit, or vegetables.
- A handful of chips is equal to a 1-ounce serving.
- A computer mouse is equal in size to a medium potato.
Soups, Stews, Side Dishes
Just before serving, turn the food into a large dry or liquid measuring cup; level the top. Divide this yield by the number of servings. For example, if the yield is 4 cups, and the recipe makes 4 servings, divide 4 cups by 4--each serving is 1 cup.
Casseroles
Choose a round or square casserole dish. Just before serving, divide the food into equal portions. First locate the center, then cut through it, dividing the casserole into equal portions.
11.01.2010
Low Fat Pumpkin Pancakes from the Titanium Chef
I can't get enough pumpkin right now, it has been going in bread, cookies, muffins, oatmeal, granola and now these tasty pancakes! There is just the right amount of pumpkin in these, they are good with a chopped apple or a handful or raisins or chopped cranberries thrown in. Enjoy them with warm maple syrup.
Pumpkin Pancakes
1 cup flour
1/4 cup brown sugar
1 1/2 tsp baking powder
1/4 tsp salt
1/2 tsp cinnamon
1/2 tsp ground ginger
1/4 tsp nutmeg
1 large egg, lightly beaten
1 T canola oil
1 cup nonfat milk
1/3 cup pure pumpkin
Whisk flour, sugar, baking powder, salt, cinnamon, ginger and nutmeg together in a medium bowl. Combine egg, oil, milk and pumpkin in a small bowl. Stir pumpkin mitxture into dry ingredients just until moistened, don't over stir! There will be small lumps and that is exactly how its supposed to be. Let batter sit for five minutes.
For each pancake, scoop 1/4 cup batter on a hot griddle or nonstick skilled sprayed with cooking spray. Turn pancakes when bubbles appear and edges are cooked, after about 2 minutes. Cook for 1 1/2 minutes on second side.
Makes 8-10 pancakes.
Per two pancake serving: Calories 226, calories from fat 46, total fat 5g.
Pumpkin Pancakes
1 cup flour
1/4 cup brown sugar
1 1/2 tsp baking powder
1/4 tsp salt
1/2 tsp cinnamon
1/2 tsp ground ginger
1/4 tsp nutmeg
1 large egg, lightly beaten
1 T canola oil
1 cup nonfat milk
1/3 cup pure pumpkin
Whisk flour, sugar, baking powder, salt, cinnamon, ginger and nutmeg together in a medium bowl. Combine egg, oil, milk and pumpkin in a small bowl. Stir pumpkin mitxture into dry ingredients just until moistened, don't over stir! There will be small lumps and that is exactly how its supposed to be. Let batter sit for five minutes.
For each pancake, scoop 1/4 cup batter on a hot griddle or nonstick skilled sprayed with cooking spray. Turn pancakes when bubbles appear and edges are cooked, after about 2 minutes. Cook for 1 1/2 minutes on second side.
Makes 8-10 pancakes.
Per two pancake serving: Calories 226, calories from fat 46, total fat 5g.
10.18.2010
Spicy Sweet and Sour Pork from The Titanium Chef
This is a quick and easy dinner and tastes delicious! Its a nice one-dish dinner that is loaded with veggies, tender pork and ad a bold Asian inspired flavor. A bed of coconut rice would be a perfect accompaniment!
Spicy Sweet and Sour Pork
Prep Time: 20 minutes
Yield: 4 servings (serving size about 1 1/2 cups)
1/4 cup slivered almonds
1 pound pork tenderloin cut into 3/4 inch cubes
2 T cornstarch, divided
3 T low-sodium soy sauce, divided
1 8-ounce can pineapple chunks in juice, undrained
1/4 cup cider vinegar
2 T ketchup
3 tsp Sriracha (hot chile sauce)
1 T canola oil
1 cup chopped onion
1 tsp minced ginger
1/2 tsp minced garlic
1 cup chopped green bell pepper
1/4 cup slivered green onions
Preheat oven to 400 degrees. Place almonds on a baking sheet; bake for 4 minutes or until toasted and set aside. While almonds cook, combine pork, 1 T cornstartch and 1 T soy sauce; toss well to coat. Drain pineapple in a sieve over a bowl, reserving juice. Combine Juice, remaining 1 T cornstarch, remaining 2 T soy sauce, vinegar, sugar, ketchup and Sriracha, stirring with a whisk. Heat a large skillet over medium-high heat. Add canola oil to pan; swirl to coat. Add pork to pan, saute 3 minutes. Add 1 cup onion, ginger and garlic; saute 1 minute. Stir in pineapple and bell pepper, saute 3 minutes stirring frequently. Stir in vinegar mixture; bring to a boil. Cook 1 minute; stirring constantly. Sprinkle with almonds and green onions.
Coconut Rice: Combine 1 cup uncooked basmati rice, 1 1/4 cups water, 1/2 cup light coconut milk and 1/4 tsp salt in a small saucepan; bring to a boil. Cover, reduce heat, and simmer 16 minutes or until liquid is absorbed.
Spicy Sweet and Sour Pork
Prep Time: 20 minutes
Yield: 4 servings (serving size about 1 1/2 cups)
1/4 cup slivered almonds
1 pound pork tenderloin cut into 3/4 inch cubes
2 T cornstarch, divided
3 T low-sodium soy sauce, divided
1 8-ounce can pineapple chunks in juice, undrained
1/4 cup cider vinegar
2 T ketchup
3 tsp Sriracha (hot chile sauce)
1 T canola oil
1 cup chopped onion
1 tsp minced ginger
1/2 tsp minced garlic
1 cup chopped green bell pepper
1/4 cup slivered green onions
Preheat oven to 400 degrees. Place almonds on a baking sheet; bake for 4 minutes or until toasted and set aside. While almonds cook, combine pork, 1 T cornstartch and 1 T soy sauce; toss well to coat. Drain pineapple in a sieve over a bowl, reserving juice. Combine Juice, remaining 1 T cornstarch, remaining 2 T soy sauce, vinegar, sugar, ketchup and Sriracha, stirring with a whisk. Heat a large skillet over medium-high heat. Add canola oil to pan; swirl to coat. Add pork to pan, saute 3 minutes. Add 1 cup onion, ginger and garlic; saute 1 minute. Stir in pineapple and bell pepper, saute 3 minutes stirring frequently. Stir in vinegar mixture; bring to a boil. Cook 1 minute; stirring constantly. Sprinkle with almonds and green onions.
Coconut Rice: Combine 1 cup uncooked basmati rice, 1 1/4 cups water, 1/2 cup light coconut milk and 1/4 tsp salt in a small saucepan; bring to a boil. Cover, reduce heat, and simmer 16 minutes or until liquid is absorbed.
10.11.2010
Healthy Makeover Pumpkin Bread from the Titanium Chef
Pumpkin bread is one of my all time favorite fall recipes! Sadly these type of quick breads can be really unhealthy...lots of oil and sugar. This recipe has half the sugar of a normal one and only a little oil! And the best part is that you will never notice a difference, that is how good it is! Throw in a handful of chocolate chips to make it a tasty dessert!
Healthy Makeover Pumpkin Bread
1 cup light brown sugar
2 large egg whites
1 cup pure pumpkin (not pumpkin pie mix)
1/4 cup canola oil
1/3 cup low-fat plain yogurt
1 tsp vanilla extract
1 cup all purpose flour
3/4 cup whole wheat flour
1 1/2 tsp baking powder
1 tsp ground cinnamon
1/2 tsp ground nutmeg
1/2 tsp baking soda
1/2 tsp salt
Preheat oven to 350 degrees. Spray 8 1/2" by 4 1/2" meatal loaf pan with cooking spray. In large bowl, with wire whisk, combine brown sugar and egg whites. Add pumpkin, oil, yogurt, and vanilla extract; stir to combine. In medium bowl, combine all purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda and salt. Add flour mixture to pumpkin mixture; stir until just combined. Do not overmix. pour batter into prepared pan. Bake 45 to 50 minutes or until toothpick inserted in center of loaf comes out clean. Cool in pan 10 minutes. Remove from pan and put on cooling rack; cool completely. There are 16 servings in this loaf; each one has 140 calories and 4 grams of fat.
Healthy Makeover Pumpkin Bread
1 cup light brown sugar
2 large egg whites
1 cup pure pumpkin (not pumpkin pie mix)
1/4 cup canola oil
1/3 cup low-fat plain yogurt
1 tsp vanilla extract
1 cup all purpose flour
3/4 cup whole wheat flour
1 1/2 tsp baking powder
1 tsp ground cinnamon
1/2 tsp ground nutmeg
1/2 tsp baking soda
1/2 tsp salt
Preheat oven to 350 degrees. Spray 8 1/2" by 4 1/2" meatal loaf pan with cooking spray. In large bowl, with wire whisk, combine brown sugar and egg whites. Add pumpkin, oil, yogurt, and vanilla extract; stir to combine. In medium bowl, combine all purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda and salt. Add flour mixture to pumpkin mixture; stir until just combined. Do not overmix. pour batter into prepared pan. Bake 45 to 50 minutes or until toothpick inserted in center of loaf comes out clean. Cool in pan 10 minutes. Remove from pan and put on cooling rack; cool completely. There are 16 servings in this loaf; each one has 140 calories and 4 grams of fat.
10.04.2010
Stuffed Pepper Soup from The Titanium Chef
I think fall might finally be coming, its been a record high September where I live but the forcast this week is rainy and 70 degrees, perfect soup weather! This soup is really easy to put together and has a delicious flavor and the best part is that it is good for you! Give it a try!
Stuffed Pepper Soup
Makes 8 cups
Prep time: 15 minutes
Cook time: 30 minutes
1 lb lean ground beef or turkey
1/2 onion, diced
2 stalks celery, diced
1 lb bell peppers diced (approx 3 large)
2 cloves garlic, minced
1 (14.5 oz) can diced or crushed tomatoes
2 cups water or low sodium beef broth
1 T beef base
salt and pepper
rice
In a large stock pot, crumble ground beef and stir in onion, celery, peppers and garlic. Heat over high to brown beef and sweat and soften the vegetables. About 10 minutes. Add tomatoes, beef stock or water and beef base. Simmer 15 minutes or longer until ready to serve. Taste and season with salt and fresh ground pepper. Serve with fresh rice.
Stuffed Pepper Soup
Makes 8 cups
Prep time: 15 minutes
Cook time: 30 minutes
1 lb lean ground beef or turkey
1/2 onion, diced
2 stalks celery, diced
1 lb bell peppers diced (approx 3 large)
2 cloves garlic, minced
1 (14.5 oz) can diced or crushed tomatoes
2 cups water or low sodium beef broth
1 T beef base
salt and pepper
rice
In a large stock pot, crumble ground beef and stir in onion, celery, peppers and garlic. Heat over high to brown beef and sweat and soften the vegetables. About 10 minutes. Add tomatoes, beef stock or water and beef base. Simmer 15 minutes or longer until ready to serve. Taste and season with salt and fresh ground pepper. Serve with fresh rice.
9.27.2010
10 Healthy Breakfast Tips from Discovery Health
We have talked quite a bit lately on the importance of eating breakfast...well here we go again! Its that important!!
10 Healthy Breakfast Tips
10: Eat Breakfast, Lose Weight
If you are watching calories, you might think that skipping breakfast is a great way to lower your caloric intake. Not so, breakfast skippers actually end up snacking throughout the day, often overeating and binging on foods that are high in empty calories and less diet friendly. Eating a healthy breakfast will help jumpstart your metabolism!
9:Plan Ahead
The morning rush can sabatoge your diet. You're late, you're hungry and the drive thru is calling your name! With a little planning and preparation you can save yourself from unhealthy breakfasts. Prepare healthy breakfast options like homemade granola or fiber rich muffins. Keep handy morning-rush-friendly foods including yogurt, fruit, whole grain cereals, whole grain breads and nut butters for on the go sandwiches.
8: Eggs-good or bad?
One large egg is low in calories and sodium, provides more than 6g of protein, more than 250mg of choline, which helps your cells function properly and may help keep your mind sharp, a good source of lutein which is important for eye health.
7: Oh, Oats
Oatmeal is good for you. It is rich in fiber, omega-3 fatty acids, folate and potassium--and thats before you add any fruit or flavorings--can lower your cholesterol levels and reduce your risk of heart disease.
6: Superfoods
If you were offered a pill that would boost your mood, help you lose weight and lower your risk of serious disease including heart disease, diabetes and cancer, you probably wouldn't think twice before taking it. Unfortunately that pill doesn't exist yet but there are about a dozen "superfoods" that can do the job just as well. Some great breakfast ones include: nuts and seeds, berries, oats, soy, tea, low fat yogurt. Its easy to incorporate these into your diet. Toss a handful of walnuts and blueberries into your oatmeal or yogurt. Some other superfoods to consider--although maybe not for breakfast--broccoli, garlic, onions, tomatoes and dark leafy greens. Try whipping up an omelet or frittata to incorporate some of these.
5: Smart Smoothies
If you like to pick up smoothies on the go, be choosey. A lot of them are more like desserts. And some contain the amount of calories you need in a day...not in one meal. The healthiest smoothie option is to make it at home, then you have control over what is going in it. You need a blender, ice, fruit (fresh or frozen) and yogurt or juice.
4: Brew your own
Fifty four percent of American adults drink coffee everyday and about 14 percent of those drink gourmet coffee beverages. Coffee drinkers also just don't sip in the morning, they usually consume about 3 cups a day and that is a lot of unwanted calories depending on your preparation. Brewing your own coffee in the morning can save you a lot of unwanted calories and sugar. One cup of black coffee has almost no calories and no fat, but with each teaspoon of sugar you are adding 50 calories. If you take it light each tablespoon of cream adds about 20 calories and 2g of fat. Adding flavored syrups, whipped cream and drizzled caramel quickly turns your caffeine fix into a calorie, sugar and fat laden dessert. Prepare your coffee at home and you will be less tempted to turn it into dessert.
3: Fiber
Fiber is a carbohydrate, one that humans cannot digest. Why eat something you are unable to digest? Fiber helps you feel full longer, you don't snack as often, and it also has been shown to lower cholesterol levels and lower your risk of heart disease. Adults should try to eat 5g of fiber at breakfast-women should aim for 20g in a day and men for 30g. Those grams add up quickly if you are smart about the food that you choose. Breakfast cereals, fruit, vegetables, whole grains and beans are all great sources of fiber.
2: Protein
Protein is important-its found in almost every part of your body, from your skin and bones to your muscles and organs, blood, hormones and even in your urine. Experts suggest you aim for 5g protein in every breakfast. Adding whole grains, nuts, eggs, low-fat dairy and lean meat to your breakfast plate can help start your day with a good shot of protein.
1: Model Healthy Eating for Your Kids
The Center for Disease Control and Prevention (CDC) has reported that childhood obesity rates have doubled over the last two decades, and overweight kids are more likely to be overweight adults. When you eat a healthy breakfast your are modeling that good behavior to your kids, who will not only be more likely to eat breakfast themselves but will be more likely to form a positive relationship with food and a better body image, better weight control and improved school performance.
10 Healthy Breakfast Tips
10: Eat Breakfast, Lose Weight
If you are watching calories, you might think that skipping breakfast is a great way to lower your caloric intake. Not so, breakfast skippers actually end up snacking throughout the day, often overeating and binging on foods that are high in empty calories and less diet friendly. Eating a healthy breakfast will help jumpstart your metabolism!
9:Plan Ahead
The morning rush can sabatoge your diet. You're late, you're hungry and the drive thru is calling your name! With a little planning and preparation you can save yourself from unhealthy breakfasts. Prepare healthy breakfast options like homemade granola or fiber rich muffins. Keep handy morning-rush-friendly foods including yogurt, fruit, whole grain cereals, whole grain breads and nut butters for on the go sandwiches.
8: Eggs-good or bad?
One large egg is low in calories and sodium, provides more than 6g of protein, more than 250mg of choline, which helps your cells function properly and may help keep your mind sharp, a good source of lutein which is important for eye health.
7: Oh, Oats
Oatmeal is good for you. It is rich in fiber, omega-3 fatty acids, folate and potassium--and thats before you add any fruit or flavorings--can lower your cholesterol levels and reduce your risk of heart disease.
6: Superfoods
If you were offered a pill that would boost your mood, help you lose weight and lower your risk of serious disease including heart disease, diabetes and cancer, you probably wouldn't think twice before taking it. Unfortunately that pill doesn't exist yet but there are about a dozen "superfoods" that can do the job just as well. Some great breakfast ones include: nuts and seeds, berries, oats, soy, tea, low fat yogurt. Its easy to incorporate these into your diet. Toss a handful of walnuts and blueberries into your oatmeal or yogurt. Some other superfoods to consider--although maybe not for breakfast--broccoli, garlic, onions, tomatoes and dark leafy greens. Try whipping up an omelet or frittata to incorporate some of these.
5: Smart Smoothies
If you like to pick up smoothies on the go, be choosey. A lot of them are more like desserts. And some contain the amount of calories you need in a day...not in one meal. The healthiest smoothie option is to make it at home, then you have control over what is going in it. You need a blender, ice, fruit (fresh or frozen) and yogurt or juice.
4: Brew your own
Fifty four percent of American adults drink coffee everyday and about 14 percent of those drink gourmet coffee beverages. Coffee drinkers also just don't sip in the morning, they usually consume about 3 cups a day and that is a lot of unwanted calories depending on your preparation. Brewing your own coffee in the morning can save you a lot of unwanted calories and sugar. One cup of black coffee has almost no calories and no fat, but with each teaspoon of sugar you are adding 50 calories. If you take it light each tablespoon of cream adds about 20 calories and 2g of fat. Adding flavored syrups, whipped cream and drizzled caramel quickly turns your caffeine fix into a calorie, sugar and fat laden dessert. Prepare your coffee at home and you will be less tempted to turn it into dessert.
3: Fiber
Fiber is a carbohydrate, one that humans cannot digest. Why eat something you are unable to digest? Fiber helps you feel full longer, you don't snack as often, and it also has been shown to lower cholesterol levels and lower your risk of heart disease. Adults should try to eat 5g of fiber at breakfast-women should aim for 20g in a day and men for 30g. Those grams add up quickly if you are smart about the food that you choose. Breakfast cereals, fruit, vegetables, whole grains and beans are all great sources of fiber.
2: Protein
Protein is important-its found in almost every part of your body, from your skin and bones to your muscles and organs, blood, hormones and even in your urine. Experts suggest you aim for 5g protein in every breakfast. Adding whole grains, nuts, eggs, low-fat dairy and lean meat to your breakfast plate can help start your day with a good shot of protein.
1: Model Healthy Eating for Your Kids
The Center for Disease Control and Prevention (CDC) has reported that childhood obesity rates have doubled over the last two decades, and overweight kids are more likely to be overweight adults. When you eat a healthy breakfast your are modeling that good behavior to your kids, who will not only be more likely to eat breakfast themselves but will be more likely to form a positive relationship with food and a better body image, better weight control and improved school performance.
9.21.2010
Healthy Snacks You Have At Home
Do you hate it when those hunger pains start in between meal times? Or do you ever get the late night munchies but think I can't force down another rice cake? Well you are in luck because there are lots of healthy snacks that you probably have sitting in your fridge and pantry, you just need to know what to do with them! Here are some healthy snack ideas:
Great Fridge Finds. Unless you never go grocery shopping, chances are pretty good that you have some great things in your fridge. And if you never go grocery shopping then read this, make a list, and go stock up! Nuts and nut butters have definitely made a comeback as a rich and nutritious food. Just be aware of the portion size. Keep it to two tablespoons of peanut butter. Spread it on an apple, baby carrots or celery sticks to help you make it to dinner. Natural peanut butter is best so grab some the next time you are at the store.
Got salsa leftover from last nights Mexican night? Pair it with some carrots or cucumber spears, its really good! If you are really famished and have a can of beans, mix it up with a few tablespoons of salsa and eat it with a handful of tortilla chips or wrap it up in a tortilla and you have a great high fiber snack.
A Dozen Healthy Pantry pick me ups:
1. Carrots-cut them into sticks and dip them into salsa, light salad dressing, yogurt dip or peanut butter.
2. Bananas-on their own they are great but cut them up and throw them in a smoothie or freeze them for a fun treat and they are even better.
3. Celery-they are as versatile as carrots but with even fewer calories. And they are crunchy enough to help die hard chip fans get through their munchies.
4. Cucumbers-slice them up and sprinkle them lightly with salt for a refreshing snack.
5. Dried cereal-mix this up with nuts and dried fruit for a great after the gym snack. Just make sure to keep your serving size to 1/2 cup.
6. Nuts - Peanuts, almonds, pecans and other nuts can be tossed with dried cereal and raisins or mixed into a 6-ounce yogurt for a healthy bite.
7. Orange juice/Other juices - If you have Popsicle molds or even just ice cube trays, pour in the juice and pop it in the freezer. In just a few hours, you'll have a cool and tasty refreshment.
8. Peanut butter - Slather on an apple or to add a tablespoon or two to a smoothie for a protein-rich treat.
9. Quesadillas - Use black beans or any other canned beans you have on hand. Add in a sprinkling of cheese, a dollop of salsa and you're in business.
10. Raisins - sprinkle these high iron and fiber-rich gems into plain yogurt or mix with 1/3 cup of nuts for instant trail mix.
11. Salsa - makes a great dip for veggies and also can be used on sandwiches as a low fat spread instead of mayo.
12. Yogurt - If you have plain yogurt in the fridge, you're ready to go. Add some fresh herbs (parsley, dill or thyme will all work), along with a dash of salt and pepper, and you're set.
Great Fridge Finds. Unless you never go grocery shopping, chances are pretty good that you have some great things in your fridge. And if you never go grocery shopping then read this, make a list, and go stock up! Nuts and nut butters have definitely made a comeback as a rich and nutritious food. Just be aware of the portion size. Keep it to two tablespoons of peanut butter. Spread it on an apple, baby carrots or celery sticks to help you make it to dinner. Natural peanut butter is best so grab some the next time you are at the store.
Got salsa leftover from last nights Mexican night? Pair it with some carrots or cucumber spears, its really good! If you are really famished and have a can of beans, mix it up with a few tablespoons of salsa and eat it with a handful of tortilla chips or wrap it up in a tortilla and you have a great high fiber snack.
A Dozen Healthy Pantry pick me ups:
1. Carrots-cut them into sticks and dip them into salsa, light salad dressing, yogurt dip or peanut butter.
2. Bananas-on their own they are great but cut them up and throw them in a smoothie or freeze them for a fun treat and they are even better.
3. Celery-they are as versatile as carrots but with even fewer calories. And they are crunchy enough to help die hard chip fans get through their munchies.
4. Cucumbers-slice them up and sprinkle them lightly with salt for a refreshing snack.
5. Dried cereal-mix this up with nuts and dried fruit for a great after the gym snack. Just make sure to keep your serving size to 1/2 cup.
6. Nuts - Peanuts, almonds, pecans and other nuts can be tossed with dried cereal and raisins or mixed into a 6-ounce yogurt for a healthy bite.
7. Orange juice/Other juices - If you have Popsicle molds or even just ice cube trays, pour in the juice and pop it in the freezer. In just a few hours, you'll have a cool and tasty refreshment.
8. Peanut butter - Slather on an apple or to add a tablespoon or two to a smoothie for a protein-rich treat.
9. Quesadillas - Use black beans or any other canned beans you have on hand. Add in a sprinkling of cheese, a dollop of salsa and you're in business.
10. Raisins - sprinkle these high iron and fiber-rich gems into plain yogurt or mix with 1/3 cup of nuts for instant trail mix.
11. Salsa - makes a great dip for veggies and also can be used on sandwiches as a low fat spread instead of mayo.
12. Yogurt - If you have plain yogurt in the fridge, you're ready to go. Add some fresh herbs (parsley, dill or thyme will all work), along with a dash of salt and pepper, and you're set.
9.14.2010
Did you feed your brain today?
In college I had a nutrition teacher who one day lectured on the benefits of eating breakfast. One girl raised her hand and said, "I am never hungry in the morning so I don't want to eat breakfast". The teacher then said, "You don't have to be hungry, but you need to eat to feed your brain". She then everyday would ask us if we had "fed our brain" that day. I know I definitely notice a difference in how well I function during the day when I have and have not had breakfast. So if you didn't have breakfast today then start tommorow and feed your brain, you will be glad you did!
And here is another tasty breakfast idea for you:
Cranberry Muesli
1/2 cup plain yogurt
1/2 cup unsweetened cranberry juice
6 T old fashioned rolled oats
2 T dried cranberries
1 T raw, unsalted sunflower seeds
1 T wheat germ
1/4 tsp vanilla extract
1/8 tsp sea salt
Combine yogurt, juice, oats, cranberries, sunflower seeds, wheat germ, honey, vanilla and sea salt in a medium bowl. cover and refrigerate at least 8 hours or up to 1 day.
You do need to plan ahead a bit on this recipe, mix it up at night before you go to bed and in the morning all you have to do is pull it out of the fridge and enjoy!
And here is another tasty breakfast idea for you:
Cranberry Muesli
1/2 cup plain yogurt
1/2 cup unsweetened cranberry juice
6 T old fashioned rolled oats
2 T dried cranberries
1 T raw, unsalted sunflower seeds
1 T wheat germ
1/4 tsp vanilla extract
1/8 tsp sea salt
Combine yogurt, juice, oats, cranberries, sunflower seeds, wheat germ, honey, vanilla and sea salt in a medium bowl. cover and refrigerate at least 8 hours or up to 1 day.
You do need to plan ahead a bit on this recipe, mix it up at night before you go to bed and in the morning all you have to do is pull it out of the fridge and enjoy!
9.13.2010
Why Breakfast is Important:
Breakfast is fuel for your brain. A Harvard University study of children discovered that those who ate school breakfast had improved math grades, reduced hyperactivity, decreased absence and tardy rates, and improved psychosocial behaviors compared to children who rarely ate breakfast.
Breakfast activates your metabolism. Researchers from the National Weight Control Registry, a database of more than 3,000 people who have lost at least 60 pounds and kept it off for an average of 6 years, found that 78% of these people used eating breakfast every day as a weight control strategy.
Breakfast can help balance your blood sugar. Simple carbohydrates burn like sticks and paper, quickly and with subsequent fast burnout. Protein and fiber are like logs, yielding a longer-lasting burn. Combine protein, carbohydrates and fiber for ongoing fuel!
After reading all of that information how could you even consider skipping breakfast today! Try out this tasty and easy recipe!
Breakfast Parfait
3/4 cup cottage cheese or plain yogurt
1 cup fresh pineapple chunks, papaya chunks or peaches (or any other fresh, canned or frozen fruit!)
2 tsp toasted wheat germ
Place cottage cheese or yogurt in a small bowl. Top with fruit and sprinkle with wheat germ.
Breakfast activates your metabolism. Researchers from the National Weight Control Registry, a database of more than 3,000 people who have lost at least 60 pounds and kept it off for an average of 6 years, found that 78% of these people used eating breakfast every day as a weight control strategy.
Breakfast can help balance your blood sugar. Simple carbohydrates burn like sticks and paper, quickly and with subsequent fast burnout. Protein and fiber are like logs, yielding a longer-lasting burn. Combine protein, carbohydrates and fiber for ongoing fuel!
After reading all of that information how could you even consider skipping breakfast today! Try out this tasty and easy recipe!
Breakfast Parfait
3/4 cup cottage cheese or plain yogurt
1 cup fresh pineapple chunks, papaya chunks or peaches (or any other fresh, canned or frozen fruit!)
2 tsp toasted wheat germ
Place cottage cheese or yogurt in a small bowl. Top with fruit and sprinkle with wheat germ.
9.09.2010
Oven Baked Onion Rings from The Titanium Chef
I love onion rings but have a hard time letting myself eat them very often because they are fried in oil and we all know too much of deep fried foods is not good for us. So I was intrigued when I started seeing recipes for oven baked onion rings. I was a little skeptical but tried them and they are very tasty! So give them a try, you definitely will not be disappointed.
Oven Baked Onion Rings
Cooking spray
4 cups baked potato chips
1/2 teaspoon cayenne
1 cup lowfat buttermilk
1/2 cup plus 2 tablespoons flour
1/2 teaspoon salt
1/4 teaspoon black pepper
1 to 2 large onions, peeled
Preheat the oven to 450 degrees F.
Spray a baking sheet lightly with oil and set aside. Place potato chips in a bowl of a food processor and process into crumbs, about 20 seconds. Transfer to a shallow bowl, add cayenne, and set aside. In another bowl, combine buttermilk, 2 tablespoons of flour, salt and pepper and set aside. slice onions into 1/2 inch circles and seperate into rings, keeping only large, whole rings (reserve rest of onions for other uses). You should come out with about 12 to 14 rings.
Place the remaining flour in a sealable plastic bag, then add the onions and shake to coat. Dip onions 1 at a time into the buttermilk mixture, then dip into potato chip crumbs and place on baking sheet. Spray canola oil evenly over rings and bake for 20 minutes or until coating is crisp. Season with salt to taste and serve immediately.
I experimented and put a metal cooling rack on my baking sheet and then put the onion rings on top of that to bake them. It made them come out more crispy because the bottoms weren't sitting directly on a pan!
Oven Baked Onion Rings
Cooking spray
4 cups baked potato chips
1/2 teaspoon cayenne
1 cup lowfat buttermilk
1/2 cup plus 2 tablespoons flour
1/2 teaspoon salt
1/4 teaspoon black pepper
1 to 2 large onions, peeled
Preheat the oven to 450 degrees F.
Spray a baking sheet lightly with oil and set aside. Place potato chips in a bowl of a food processor and process into crumbs, about 20 seconds. Transfer to a shallow bowl, add cayenne, and set aside. In another bowl, combine buttermilk, 2 tablespoons of flour, salt and pepper and set aside. slice onions into 1/2 inch circles and seperate into rings, keeping only large, whole rings (reserve rest of onions for other uses). You should come out with about 12 to 14 rings.
Place the remaining flour in a sealable plastic bag, then add the onions and shake to coat. Dip onions 1 at a time into the buttermilk mixture, then dip into potato chip crumbs and place on baking sheet. Spray canola oil evenly over rings and bake for 20 minutes or until coating is crisp. Season with salt to taste and serve immediately.
I experimented and put a metal cooling rack on my baking sheet and then put the onion rings on top of that to bake them. It made them come out more crispy because the bottoms weren't sitting directly on a pan!
9.02.2010
Healthier Pumpkin Chocolate Chip Muffins from the Titanium Chef
I don't know what the weather is like where you all live, but in Utah the mornings and evenings are very cool, the weather is gorgeous and not too hot anymore and it is making me excited for fall! And fall means baking with pumpkin! I love pumpkin chocolate chip muffins but they can be full of fat and sugar, so try out this delicious recipe...you are getting the same great (maybe even better!) taste but without all of the fat and sugar!
Healthier Pumpkin Chocolate Chip Muffins
Combine:
1 cup canned pumpkin (unsweetened)
2 eggs
1/2 cup brown sugar
1/2 cup nonfat milk
1/3 cup canola oil (or 1/3 cup applesauce for even less fat)
1 tsp vanilla
Add to the wet mixture a mixture of:
1 cup white flour
1/2 cup wheat flour
1/4 cup ground flaxseed meal (can be omitted)
2 tsp baking powder
1/2 tsp cinnamon
1/4 tsp salt
1/2 cup chocolate chips
Bake at 350 degrees for 12-15 minutes depending on size of muffin tins.
**Here is a tip for you when using chocolate chips in cakes, muffins, quick breads, etc. They always seem to end up on the bottom of whatever I am making and stick to the bottom of the pan or get almost a burnt taste. Take 1 tablespoon of your flour and mix it in a small bowl with the chocolate chips to coat them before you throw them in the recipe. I am not sure why this works but it will keep your chocolate distributed through the entire bread and not just all on the bottom!
Healthier Pumpkin Chocolate Chip Muffins
Combine:
1 cup canned pumpkin (unsweetened)
2 eggs
1/2 cup brown sugar
1/2 cup nonfat milk
1/3 cup canola oil (or 1/3 cup applesauce for even less fat)
1 tsp vanilla
Add to the wet mixture a mixture of:
1 cup white flour
1/2 cup wheat flour
1/4 cup ground flaxseed meal (can be omitted)
2 tsp baking powder
1/2 tsp cinnamon
1/4 tsp salt
1/2 cup chocolate chips
Bake at 350 degrees for 12-15 minutes depending on size of muffin tins.
**Here is a tip for you when using chocolate chips in cakes, muffins, quick breads, etc. They always seem to end up on the bottom of whatever I am making and stick to the bottom of the pan or get almost a burnt taste. Take 1 tablespoon of your flour and mix it in a small bowl with the chocolate chips to coat them before you throw them in the recipe. I am not sure why this works but it will keep your chocolate distributed through the entire bread and not just all on the bottom!
8.23.2010
Applesauce Oatmeal Muffins-- from The Titanium Chef
If you are looking for something really tasty to eat for breakfast this morning, whip up a batch of these muffins. They are full of good grains and will keep you going today, and even better than that they have very little fat and are super easy and delicious!
Applesauce Oatmeal Muffins
Yields 12 servings
1 cup old fashioned rolled oats
1 cup non-fat milk
1 cup whole wheat flour
1/2 cup brown sugar
1/2 cup unsweetened applesauce
2 egg whites
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 tsp cinnamon
1 tsp sugar
raisins or nuts (optional)
Soak the oats in the milk for one hour. Preheat the oven to 400 degrees. Spray muffin pan with cooking spray. Combine the oat mixture with the applesauce and eggs whites and mix until combined. In a seperate bowl measure and whisk the dry ingredients together. Add wet ingredients to dry and mix until just combined. Add nuts or raisins if desired. Do not over mix the batter or the muffins will be tough. Put in muffin pans and bake for 15-20 minutes or until golden brown.
Applesauce Oatmeal Muffins
Yields 12 servings
1 cup old fashioned rolled oats
1 cup non-fat milk
1 cup whole wheat flour
1/2 cup brown sugar
1/2 cup unsweetened applesauce
2 egg whites
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 tsp cinnamon
1 tsp sugar
raisins or nuts (optional)
Soak the oats in the milk for one hour. Preheat the oven to 400 degrees. Spray muffin pan with cooking spray. Combine the oat mixture with the applesauce and eggs whites and mix until combined. In a seperate bowl measure and whisk the dry ingredients together. Add wet ingredients to dry and mix until just combined. Add nuts or raisins if desired. Do not over mix the batter or the muffins will be tough. Put in muffin pans and bake for 15-20 minutes or until golden brown.
8.13.2010
Whole Wheat Snickerdoodles-from The Titanium Chef
I have had a huge sweet tooth lately and cookies have been hitting the spot! These turn out just like your normal snickerdoodles but have the added benefit of whole grains in them! Oh and a little tip for you...when a recipe says to pack the brown sugar, don't do it! The recipe will turn out just fine and will be so much better for you!
Whole Wheat Snickerdoodles
1 cup butter
1 1/2 cups brown sugar
2 eggs
2 tsp vanilla extract
3 cups whole wheat flour
1 tsp baking soda
2 tsp baking powder
1/4 cup white sugar
2 tsp cinnamon
Cream butter and sugar until fluffy. Add eggs and vanilla and beat well. Add dry ingredients, except for white sugar and cinnamon. Mix sugar and cinnamon together in a seperate bowl. Shape dough into small balls and roll in the cinnamon sugar mixture. Place 2 inches apart on an ungreased baking sheet. Bake at 375 F for 8-10 minutes until the edges are set. Enjoy!!
Whole Wheat Snickerdoodles
1 cup butter
1 1/2 cups brown sugar
2 eggs
2 tsp vanilla extract
3 cups whole wheat flour
1 tsp baking soda
2 tsp baking powder
1/4 cup white sugar
2 tsp cinnamon
Cream butter and sugar until fluffy. Add eggs and vanilla and beat well. Add dry ingredients, except for white sugar and cinnamon. Mix sugar and cinnamon together in a seperate bowl. Shape dough into small balls and roll in the cinnamon sugar mixture. Place 2 inches apart on an ungreased baking sheet. Bake at 375 F for 8-10 minutes until the edges are set. Enjoy!!
8.02.2010
Guiltless Alfredo from The Titanium Chef
Who does not love a nice big bowl of fettucine alfredo? If you go to any restaurant and eat this there are more calories in that one bowl than you probably should be eating in an entire day! This recipe gives you that yummy, creamy sauce without all the calories. Eat it on top of whole wheat pasta and you have a great meal with lots of good grains. Try it out!
Guiltless Alfredo
2 cups low fat milk
1/3 cup (3 oz) (I used fat free and it turned out fine)
2 T flour
1 tsp salt
1 T butter
3 garlic cloves (can use less if you don't like a lot of garlic)
1 cup grated Parmesan cheese
Mix milk, cream cheese, flour and salt in a blender until smooth. Melt butter in skillet and saute garlic for about 30 seconds. Add milk mixture to garlic and stir for a few minutes until thickened. Add parmesan cheese and stir. Cover with a lid, remove from heat and let sit for 10 minutes to thicken up more. If you refrigerate this it will get very thick, just add milk and re-heat.
Guiltless Alfredo
2 cups low fat milk
1/3 cup (3 oz) (I used fat free and it turned out fine)
2 T flour
1 tsp salt
1 T butter
3 garlic cloves (can use less if you don't like a lot of garlic)
1 cup grated Parmesan cheese
Mix milk, cream cheese, flour and salt in a blender until smooth. Melt butter in skillet and saute garlic for about 30 seconds. Add milk mixture to garlic and stir for a few minutes until thickened. Add parmesan cheese and stir. Cover with a lid, remove from heat and let sit for 10 minutes to thicken up more. If you refrigerate this it will get very thick, just add milk and re-heat.
7.23.2010
Are You Snacking Well?
So-called diet foods can sabotage the best weight loss intentions--presumably because people think the are free passes to indulge. For weight conscious people, portion-controlled snack bags seem to fail miserably at actually controlling portions, a study at Tilburg University in the Netherlands found: Given the option of two large bags of chips or nine snack size bags, 59% of the participants chose the smaller bags but ate twice as much as those who went for the large bags.
The researchers theorize that the mere option of eating "healthier" makes snackers feel they've achieved a goal, so they reward themselves for that with the indulgent choice.
Pay attention to portion size. People fool themselves into thinking they are having only 50 calories when they are really eating 200. Including lean protein, an egg, or a piece of chicken, at breakfast and at lunch can keep you from becoming ravenous between meals.
The researchers theorize that the mere option of eating "healthier" makes snackers feel they've achieved a goal, so they reward themselves for that with the indulgent choice.
Pay attention to portion size. People fool themselves into thinking they are having only 50 calories when they are really eating 200. Including lean protein, an egg, or a piece of chicken, at breakfast and at lunch can keep you from becoming ravenous between meals.
6.25.2010
Chicken Tacos from the Titanium Chef
Chicken Tacos
2 chicken breasts
1 can diced tomatoes w/green chiles
Corn tortillas
Shredded cabbage or lettuce
Cilantro
Lime
Cilantro lime dressing
Avocado
Put chicken and tomatoes in the oven on 350 degrees and cook for 20 minutes. When chicken is no longer pink on the inside pull it out and shred it. Cook corn tortillas in a pan with a little bit of oil, or just cooking spray. When tortillas are cooked, pile on chicken, cilantro, lime juice, avocado and a little dressing and enjoy!
6.23.2010
Tip of the Day
You don't have to find time to squeeze in long workouts every day, studies have shown that walking briskly for 30 minutes a day does amazing things for your health. Doing this mild exercise 5 days a week will reduce the risk of diabetes, certain cancers, depression, aging of the skin and maybe even dementia. So turn off the t.v. for 30 minutes or put on your walking shoes on your lunch break and get walking! You will feel amazing and your body will thank you for it!
6.18.2010
Jamie has lost 20 pounds and gone down 2 pant sizes in the last year. She had lost 60 pounds prior and just couldn't lose the last 20 no matter how well she ate or how hard she worked out.
She began taking Nature's BodyCare TG Max Ultra which gets rid of fat stores, and builds lean body mass. Then she added TG 2000 ADVANCE, which gives high energy as well as great weight loss, and Meta 21 which provides the enzymes our food is missing that enable our bodies to breakdown our fats, carbs, fiber and protein, so our body utilizes what it needs, and eliminates what it does not. She kept up with her routine of cycling classes weekly and tried to eat healthier. (You will see her delicious recipes on this blog.)
Congratulations Jamie on a fantastic ride and on your weight loss! You look amazing! Thank you for being part of the Nature's BodyCare Team for the Little Red Riding Hood Ride 2010!
6.17.2010
Little Red Riding Hood Cycle Ride
Nature's BodyCare Team
Saturday June 5, 2010 in Logan, Utah
Lewiston, Utah was the staging point. Elevation a little more than 5000 feet. Over the course of the ride we went up 980 feet and down 873 feet. Choice of 100 mile, 57 mile, or 35 mile rides. 3100 Women riders, all for cancer research. Beautiful!
6.03.2010
Chile Relleno Casserole-From the Titanium Chef
For those of you that love chile rellenos, here is a healthier but still very tasty version. It makes 4 servings and has 217 calories, 7 grams of fat and 23 grams of protein! Give it a try!
Chile Relleno Casserole
Prep time: 10 min
Cook time: 35 min
2 cans diced green chiles, drained and patted dry
3/4 cup frozen corn, thawed and patted dry
4 scallions, thinly sliced
1 cup shredded reduced-fat cheddar cheese
1 1/2 cups nonfat milk
6 large egg whites
4 large eggs
1/4 tsp salt
Preheat oven to 400 degrees. Coat eight 6-ounce or four 10-ounce heatproof ramekins with cooking spray and place on a baking sheet. Equally divide green chils, corn and scallions among the ramekins. Top each with cheese. Whisk milk, egg whites, eggs and salt in a medium bowl until combined. Divide the egg mixture evenly among the ramekins. Bake the mini casseroles until the tops begin to brown and the eggs are set, about 25 minutes for 6-ounce ramekins and about 35 minutes for 10-ounce ramekins. You could also combine it all in a small casserole dish instead of doing individual ramekins, just increase the baking time!
Chile Relleno Casserole
Prep time: 10 min
Cook time: 35 min
2 cans diced green chiles, drained and patted dry
3/4 cup frozen corn, thawed and patted dry
4 scallions, thinly sliced
1 cup shredded reduced-fat cheddar cheese
1 1/2 cups nonfat milk
6 large egg whites
4 large eggs
1/4 tsp salt
Preheat oven to 400 degrees. Coat eight 6-ounce or four 10-ounce heatproof ramekins with cooking spray and place on a baking sheet. Equally divide green chils, corn and scallions among the ramekins. Top each with cheese. Whisk milk, egg whites, eggs and salt in a medium bowl until combined. Divide the egg mixture evenly among the ramekins. Bake the mini casseroles until the tops begin to brown and the eggs are set, about 25 minutes for 6-ounce ramekins and about 35 minutes for 10-ounce ramekins. You could also combine it all in a small casserole dish instead of doing individual ramekins, just increase the baking time!
5.18.2010
Baked Doughnuts-from the Titanium Chef
There are ways you can still enjoy sweets without eating all the fat and sugar. If you enjoy any type of food, not just sweets, that is deep fried, try baking it. You can get amazing and delicious results without adding all that extra fat. So for those of you that love doughnuts, give this non fried, baked version a try!
Baked Doughnuts
1 1/2 cups milk
1/3 cup shortening
2 T yeast
1/3 cup warm water
1/4 cup sugar
2 tsp salt
2 eggs, lightly beaten
1 T flax seed (optional)
2 cups whole wheat flour
2 3/4 cups all purpose flour
1/3 cup butter, melted
3/4 cup sugar mixed with 1 tsp cinnamon
Combine milk and shortening in a microwave safe bowl. Microwave until shortening is melted (about 1.5 minutes). Set aside and cool to lukewarm so that it won't kill the yeast.
While milk is cooling, combine warm water and yeast in mixing bowl. Pour milk mixture into yeast mixture. Stir in sugar, salt and eggs. Gradually mix in flax seed and flour (adding more if needed) until dough forms a smooth ball. Cover bowl with a damp cloth and place in a warm place and allow dough to double in bulk, about an hour.
Dust counter with flour and pat the dough into a 1/2 inch thick rectangle. Cut in doughnuts or form into golf ball size balls to make doughnut holes. Place 1 inch apart on a greased baking sheet. These don't spread much; they rise.
Let doughnuts rise for 20 minutes, uncovered. Bake at 425 for 7-10 minutes or a little longer, until they have a touch of golden brown. remove from oven and have melted butter and cinnamon sugar mixture ready. Brush each doughnut and doughnut hole with butter and roll in cinnamon sugar. Serve warm.
Baked Doughnuts
1 1/2 cups milk
1/3 cup shortening
2 T yeast
1/3 cup warm water
1/4 cup sugar
2 tsp salt
2 eggs, lightly beaten
1 T flax seed (optional)
2 cups whole wheat flour
2 3/4 cups all purpose flour
1/3 cup butter, melted
3/4 cup sugar mixed with 1 tsp cinnamon
Combine milk and shortening in a microwave safe bowl. Microwave until shortening is melted (about 1.5 minutes). Set aside and cool to lukewarm so that it won't kill the yeast.
While milk is cooling, combine warm water and yeast in mixing bowl. Pour milk mixture into yeast mixture. Stir in sugar, salt and eggs. Gradually mix in flax seed and flour (adding more if needed) until dough forms a smooth ball. Cover bowl with a damp cloth and place in a warm place and allow dough to double in bulk, about an hour.
Dust counter with flour and pat the dough into a 1/2 inch thick rectangle. Cut in doughnuts or form into golf ball size balls to make doughnut holes. Place 1 inch apart on a greased baking sheet. These don't spread much; they rise.
Let doughnuts rise for 20 minutes, uncovered. Bake at 425 for 7-10 minutes or a little longer, until they have a touch of golden brown. remove from oven and have melted butter and cinnamon sugar mixture ready. Brush each doughnut and doughnut hole with butter and roll in cinnamon sugar. Serve warm.
5.14.2010
Oriental Chicken Wraps-from the Titanium Chef
I don't know about everyone else out there but I hate trying to figure out what to take to work for lunch every single day. I don't like to eat out much because that gets pricey and its hard to find healthy fast foods. So I have started making a big batch of something on Sunday and then having it for lunches the entire week. I have great healthy food to take with me everyday now! Try this recipe out, you can alter it with any veggies that you like, its delicious, fast and fresh!
Oriental Chicken Wraps
1 chicken breast, grilled, and shredded
2 carrots, shredded
1 package bean sprouts
1 cucumber, thinly sliced
1 cup prewashed spinach, packed
4 flour tortillas (I love the uncooked ones from Costco)
Sriracha Chili Sauce (optional)
2-3 T reduced sodium soy sauce
1 T honey
You can either keep the veggies fresh and uncooked to put in the wraps or you can cook up some of them. In a hot skillet, toss the shredded chicken, carrots and bean sprouts. Add a few tablespoons of soy sauce, a little chili sauce and the honey. Stir and cook over medium high heat until the veggies are soft and everything is warm.
Lay tortillas flat and put 1/4 of the chicken mixture in the center. Top with a good handfull of spinach, some sliced cucumbers and tuck in the ends. Roll up the tortilla and enjoy!
Oriental Chicken Wraps
1 chicken breast, grilled, and shredded
2 carrots, shredded
1 package bean sprouts
1 cucumber, thinly sliced
1 cup prewashed spinach, packed
4 flour tortillas (I love the uncooked ones from Costco)
Sriracha Chili Sauce (optional)
2-3 T reduced sodium soy sauce
1 T honey
You can either keep the veggies fresh and uncooked to put in the wraps or you can cook up some of them. In a hot skillet, toss the shredded chicken, carrots and bean sprouts. Add a few tablespoons of soy sauce, a little chili sauce and the honey. Stir and cook over medium high heat until the veggies are soft and everything is warm.
Lay tortillas flat and put 1/4 of the chicken mixture in the center. Top with a good handfull of spinach, some sliced cucumbers and tuck in the ends. Roll up the tortilla and enjoy!
5.10.2010
You Know How Important Breakfast Is...
But were you aware that 78% of people who have lost weight and kept it off eat breakfast EVERYDAY!!, according to the weight control registry.
Sometimes our problem is us. We just don't take enough time for the little things that can have the biggest impact. Will hitting the snooze button twice help you reach your weight loss goals?
Taking time for even a quick breakfast can make all the difference for you. And it is really something very easy. We have talked before about not having enough calories. That can be as detrimental as too many calories.
And guess what?? Food tastes good! Just eat in moderation, and your body and mind will love you for it!
Sometimes our problem is us. We just don't take enough time for the little things that can have the biggest impact. Will hitting the snooze button twice help you reach your weight loss goals?
Taking time for even a quick breakfast can make all the difference for you. And it is really something very easy. We have talked before about not having enough calories. That can be as detrimental as too many calories.
And guess what?? Food tastes good! Just eat in moderation, and your body and mind will love you for it!
4.26.2010
Tips and Tricks to Keep the Weight Moving---OFF, with Meta 21
You have to take food in, utilize what you need and let the rest go, and that is what Meta 21's job is.
One of the best things you can do is start cooking if you are not currently doing so, and stop using prepared foods. They have all the enzymes killed, as in when we home can food, we kill the enzymes so they don't grow bacteria. If bacteria cannot grow, neither will you. That is a good rule of thumb. And fresh foods will definitely grow bacteria if you don't eat them soon enough. You have to have enzymes to break your food down to utilize it properly, not store it. Meta 21 can help with additional enzymes.
Bananas are delicious but terrible for regularity. Keep apples and oranges on hand, and pears, kiwi, strawberries, and grapes. I have found that we are unwilling to pay $2 a pound for grapes, but will spend $4 a pound for chips. Same for ice cream, etc. Go figure.
Even if you use a small amount of dip with them, have broccoli, carrot, peppers, and celery for snacking in the day.
I use to keep crackers in my desk years ago, and I put on so much weight! So pretzels are usually a little better, but pair them with something fresh.
Think small meals 5 - 6 all day long. Maybe it's an apple and cheese stick on a break, and have a small lunch, then a yogurt on another break.
And Finally....Don't use sugar free anything. If those products were really helpful, we would all be suffering as a nation from underweight issues. Not obesity! Think about it!
You have to make sure you are eating enough calories, good, healthy ones, as that will cause weight gain also if you deprive yourself.
Happy Healthy Eating!
One of the best things you can do is start cooking if you are not currently doing so, and stop using prepared foods. They have all the enzymes killed, as in when we home can food, we kill the enzymes so they don't grow bacteria. If bacteria cannot grow, neither will you. That is a good rule of thumb. And fresh foods will definitely grow bacteria if you don't eat them soon enough. You have to have enzymes to break your food down to utilize it properly, not store it. Meta 21 can help with additional enzymes.
Bananas are delicious but terrible for regularity. Keep apples and oranges on hand, and pears, kiwi, strawberries, and grapes. I have found that we are unwilling to pay $2 a pound for grapes, but will spend $4 a pound for chips. Same for ice cream, etc. Go figure.
Even if you use a small amount of dip with them, have broccoli, carrot, peppers, and celery for snacking in the day.
I use to keep crackers in my desk years ago, and I put on so much weight! So pretzels are usually a little better, but pair them with something fresh.
Think small meals 5 - 6 all day long. Maybe it's an apple and cheese stick on a break, and have a small lunch, then a yogurt on another break.
And Finally....Don't use sugar free anything. If those products were really helpful, we would all be suffering as a nation from underweight issues. Not obesity! Think about it!
You have to make sure you are eating enough calories, good, healthy ones, as that will cause weight gain also if you deprive yourself.
Happy Healthy Eating!
4.19.2010
Guacamole-From the Titanium Chef
Avocadoes have a lot of really good vitamins and minerals in them. A lot of people steer clear of them because of the fat content, but it is "good fat". Its the good fat that nuts also have in them. This guacamole is very healthy and good for you so go out today and grab a couple avocadoes...I guarantee you won't be able to stop eating this stuff until the bowl is empty, I sure can't!
Guacamole
from Mama Mexico
1 Avocado
2 T tomatoes, chopped
2 T onions, chopped
1 tsp garlic, diced
3 sprigs cilantro, chopped
1 juice of one lime
1 T chopped jalapeno (add more if you like it spicy)
Salt to taste
Remove avocado from shell. Roughly mash avocado leaving some lumps. Add other ingredients and mix. Season with salt to taste. More lime may be added, I usually add more, I think it tastes better that way! Serve as dip with corn chips or as a spread on tortillas or any other mexican food you like.
Guacamole
from Mama Mexico
1 Avocado
2 T tomatoes, chopped
2 T onions, chopped
1 tsp garlic, diced
3 sprigs cilantro, chopped
1 juice of one lime
1 T chopped jalapeno (add more if you like it spicy)
Salt to taste
Remove avocado from shell. Roughly mash avocado leaving some lumps. Add other ingredients and mix. Season with salt to taste. More lime may be added, I usually add more, I think it tastes better that way! Serve as dip with corn chips or as a spread on tortillas or any other mexican food you like.
3.25.2010
Garbanzo and Green Chile Stew-From Jamie the Titanium Chef
Spring is here so it is not really "soup season" anymore...but I love eating great soups all year round! This one can be made with or without meat and you will still get a lot of great protein from the garbanzo beans. It is really easy and quick to make and has a lot of great flavor. Hope you enjoy!
Garbanzo and Green Chile Stew
3/4 pound pork tenderloin, cut into 1-inch chunks
Salt and pepper to taste
1 tablespoon olive oil
1 cup onions
1/2 cup diced celery
1/2 cup diced carrots
1 tablespoon minced garlic
1 (14 ounce) can green enchilada sauce
3 cups water
1 (18 ounce) can Garbanzo Beans, with liquid
Season the pork tenderloin pieces with salt and pepper. Heat a 2-quart sauce pot over high heat. Add the oil and the raw pork tenderloin. Cook on high until the pork is brown all over, but still raw in the center. Remove the pork from the pan and set aside. Place the pan back on the burner over medium head; add onions, celery, carrots and garlic, cook for 5 minutes. Add the enchilada sauce and water; bring to a simmer. Add the beans and the liquid , let cook for 10 minutes. Add the pork to the pan and let simmer until the pork is cooked to medium. Serve with corn tortillas, fresh tomato salsa, avocado and cilantro, if desired.
This stew would also work great in the crock pot. Put all the ingredients in on your way to work in the morning and let it cook all day. A delicious and healthy dinner is ready when you get home!
Garbanzo and Green Chile Stew
3/4 pound pork tenderloin, cut into 1-inch chunks
Salt and pepper to taste
1 tablespoon olive oil
1 cup onions
1/2 cup diced celery
1/2 cup diced carrots
1 tablespoon minced garlic
1 (14 ounce) can green enchilada sauce
3 cups water
1 (18 ounce) can Garbanzo Beans, with liquid
Season the pork tenderloin pieces with salt and pepper. Heat a 2-quart sauce pot over high heat. Add the oil and the raw pork tenderloin. Cook on high until the pork is brown all over, but still raw in the center. Remove the pork from the pan and set aside. Place the pan back on the burner over medium head; add onions, celery, carrots and garlic, cook for 5 minutes. Add the enchilada sauce and water; bring to a simmer. Add the beans and the liquid , let cook for 10 minutes. Add the pork to the pan and let simmer until the pork is cooked to medium. Serve with corn tortillas, fresh tomato salsa, avocado and cilantro, if desired.
This stew would also work great in the crock pot. Put all the ingredients in on your way to work in the morning and let it cook all day. A delicious and healthy dinner is ready when you get home!
3.22.2010
Whole Wheat Tollhouse Cookie-From Jamie the Titanium Chef
Sometimes you just have one of those days where no amount of fruit is going to satisfy that sweet tooth. Try this recipe out next time you have one of those days, I bet you won't even realize its healthier than your normal cookie recipe. Now don't be misled, these cookies are not "healthy" but they are much healthier than the norm!
The Whole Wheat Tollhouse Cookie
1 cup whole wheat flour
1/2 teaspoon baking soda
1/2 teaspoon salt
10 tablespoons butter softened
1 cup brown sugar
1 egg, slightly beaten
1 1/2 teaspoons vanilla
1/2 cup old fashioned oats
1 cup chocolate chips
1/2 cup nuts chopped (optional)
Preheat oven to 350 degrees. Lightly oil a baking sheet or cover with parchment paper. In a large bowl, sift or whisk together the flour, baking soda, and salt. Cream the butter with the brown sugar until light in color, about 4 minutes. Beat in the egg until well incorporated. Stir in the vanilla. Add the flour mixture to the butter mixture and blend well. Stir in the oats, chocolate chips and nuts. Drop by teaspoonfuls onto the prepared cookie sheet. Bake for 10 minutes, or until lightly browned. Cool on a wire rack.
The Whole Wheat Tollhouse Cookie
1 cup whole wheat flour
1/2 teaspoon baking soda
1/2 teaspoon salt
10 tablespoons butter softened
1 cup brown sugar
1 egg, slightly beaten
1 1/2 teaspoons vanilla
1/2 cup old fashioned oats
1 cup chocolate chips
1/2 cup nuts chopped (optional)
Preheat oven to 350 degrees. Lightly oil a baking sheet or cover with parchment paper. In a large bowl, sift or whisk together the flour, baking soda, and salt. Cream the butter with the brown sugar until light in color, about 4 minutes. Beat in the egg until well incorporated. Stir in the vanilla. Add the flour mixture to the butter mixture and blend well. Stir in the oats, chocolate chips and nuts. Drop by teaspoonfuls onto the prepared cookie sheet. Bake for 10 minutes, or until lightly browned. Cool on a wire rack.
3.19.2010
If You Just Have to Have It...
Try these Wholesome Sweetners:
Barley malt syrup
"Malting" is the process of sprouting, kiln-drying and slowly cooking barley grain to produce a maltose-rich substance, barley malt. WHolesome barley malt syrup is about half as sweet as refined sugar, tastes a lot like molasses and is wonderful in baked goods (spice cakes, gingerbread, gingersnaps) and in barbecue sauces. See Chart for substitution guidelines.
Brown rice syrup
This rice-derived sweetener is roughly half as sweet as ordinary sugar, with an appealing caramel-like flavor. Use it for coffee and tea, in plain yogurt or with fresh fruit. In baking, comhine with maple syrup or honey to increase sweetness--and as with all liquid sweetners, account for added moisture by reducing your recipe's total liquids.
Date sugar
is a minimally processed product created by pulverizing naturally sweet, dehydrated dates. Use it as a whole food substitute for brown sugar on a one-to-one conversion basis. Note that, because of its fiber content, date sugar doesn't dissolve readily in liquids such as coffee.
Evaporated cane juice
A natural substitute for refined sugar, created from sugarcane with minimal processing. Use it in any recipe calling for white sugar, on a one-to-one conversion ration. The golden denerara variety has larger crystals and is excellent in coffee; darker muscovado is fine textured, with a pronounced molasses flavor.
Raw honey
One of nature's true "superfoods" delicious honey is rich in antioxidant polyphenols. Enjoy at room temperature for optimal nutritional value. If substituting for sugar in baking, keep in mind that honey is sweeter and moister and browns faster. See chart for guidelines.
Pure maple syrup
Created by heating and thereby concentrating pure maple sap, this Native American food is lower in calories than sugar and a source of the minerals manganese and zinc, associated with immune health. The various grades of maple syrup differentiate color and flavor more than quality. As with honey, when baking with maple syrup, reduce your recipe's overall liquid by 25 percent to account for added moisture. It's especially good in oatmeal cookies and recipes with nuts.
Unsulphered molasses
Molasses is a syrupy by-product of the process by which sucrose is refined from sugarcane. Blackstrap molasses is the darkest and least sweet and most nutritious variety, offering manganese, copper and calcium; it's best used for baking. Lighter molasses is sweet enough to use directly at the table in place of sugar or pancake syrup.
Barley malt syrup
"Malting" is the process of sprouting, kiln-drying and slowly cooking barley grain to produce a maltose-rich substance, barley malt. WHolesome barley malt syrup is about half as sweet as refined sugar, tastes a lot like molasses and is wonderful in baked goods (spice cakes, gingerbread, gingersnaps) and in barbecue sauces. See Chart for substitution guidelines.
Brown rice syrup
This rice-derived sweetener is roughly half as sweet as ordinary sugar, with an appealing caramel-like flavor. Use it for coffee and tea, in plain yogurt or with fresh fruit. In baking, comhine with maple syrup or honey to increase sweetness--and as with all liquid sweetners, account for added moisture by reducing your recipe's total liquids.
Date sugar
is a minimally processed product created by pulverizing naturally sweet, dehydrated dates. Use it as a whole food substitute for brown sugar on a one-to-one conversion basis. Note that, because of its fiber content, date sugar doesn't dissolve readily in liquids such as coffee.
Evaporated cane juice
A natural substitute for refined sugar, created from sugarcane with minimal processing. Use it in any recipe calling for white sugar, on a one-to-one conversion ration. The golden denerara variety has larger crystals and is excellent in coffee; darker muscovado is fine textured, with a pronounced molasses flavor.
Raw honey
One of nature's true "superfoods" delicious honey is rich in antioxidant polyphenols. Enjoy at room temperature for optimal nutritional value. If substituting for sugar in baking, keep in mind that honey is sweeter and moister and browns faster. See chart for guidelines.
Pure maple syrup
Created by heating and thereby concentrating pure maple sap, this Native American food is lower in calories than sugar and a source of the minerals manganese and zinc, associated with immune health. The various grades of maple syrup differentiate color and flavor more than quality. As with honey, when baking with maple syrup, reduce your recipe's overall liquid by 25 percent to account for added moisture. It's especially good in oatmeal cookies and recipes with nuts.
Unsulphered molasses
Molasses is a syrupy by-product of the process by which sucrose is refined from sugarcane. Blackstrap molasses is the darkest and least sweet and most nutritious variety, offering manganese, copper and calcium; it's best used for baking. Lighter molasses is sweet enough to use directly at the table in place of sugar or pancake syrup.
Natural Substitutions Chart for Refined Sweetners
When substituting liquid sweetners for refined white or brown sugar, reduce the liquid content of your recipe by 25% to accommodated their moisture.
1 cup white sugar:
1 cup evaporated cane juice
2/3 cup date sugar
1/2 cup honey
1/3-2/3 cup molasses
1-1 1/4 cup barley malt syrup
1-1 1/4 cup brown rice syrup
1 cup brown sugar
- 1 cup date sugar
1 cup corn syrup
- 1 cup honey
3.08.2010
Good-For-You Corn Bread-From Jamie the Titanium Chef
I don't know about all of you but where I live it is still trying to be winter. And last night I was craving cornbread and chili so I thought I would share a really easy but delicious and healthy corn bread recipe for you. Its great with chili or soup or by itself, enjoy!
Good-For-You Corn Bread
Ingredients:
1 cup cornmeal
1 cup flour
1/4 cup white sugar
1 tsp baking powder
1 cup low-fat buttermilk
1 whole egg
1/4 cup butter
Directions:
Preheat oven to 350 degrees. Mix together cornmeal, flour, sugar, and baking powder. In another bowl, combine buttermilk and egg. Beat lightly. Slowly add buttermilk and egg mixture to the dry ingredients. Add butter and mix by hand or with a mixer for one minute. Bake for 20-25 minutes in an 8X8 inch greased baking dish. Cut into 9 squares and enjoy!
Good-For-You Corn Bread
Ingredients:
1 cup cornmeal
1 cup flour
1/4 cup white sugar
1 tsp baking powder
1 cup low-fat buttermilk
1 whole egg
1/4 cup butter
Directions:
Preheat oven to 350 degrees. Mix together cornmeal, flour, sugar, and baking powder. In another bowl, combine buttermilk and egg. Beat lightly. Slowly add buttermilk and egg mixture to the dry ingredients. Add butter and mix by hand or with a mixer for one minute. Bake for 20-25 minutes in an 8X8 inch greased baking dish. Cut into 9 squares and enjoy!
3.03.2010
10 Weight-Busting Ingredients and Easy Substitutions
Instantly turn up the health factor of your favorite recipes with these flavorful ingredients.
If you like to cook and experiment with recipes, you’re lucky because you will be able to have a lot more control over what you are eating. You can make substitutions in recipes that make the foods more healthful without sacrificing flavor. Here are some substitution tricks:
When a recipe calls for fat (butter, margarine, or oil), you can substitute applesauce in a one-to-one ratio. Or you can add a fat (preferably olive or canola oil) but cut the amount in half; you will save 100 calories for every tablespoon of fat you eliminate.
For sour cream, use nonfat sour cream or nonfat yogurt (or a mixture of the two).
For mayonnaise, use light or nonfat mayonnaise.
If cream is called for, use low-fat or nonfat milk or evaporated skim milk. You may need to decrease the amount of milk slightly, depending on the recipe.
If you are watching the number of eggs you’re eating, you can substitute two egg whites for every one egg that is called for. Or you can cut down on the number of whole eggs you would otherwise use by alternating every whole egg with two egg whites.
When you sauté, you can use a nonstick cooking spray. If you are stir-frying, try putting just a little oil in the pan and then adding other liquids such as water, broth, tomato juice, fruit juice, or wine for added moisture.
If cheese is in the recipe, use low-fat or nonfat cheese or select a cheese with 5 or fewer grams of fat per ounce. If you want the flavor of the real thing but not all the extra fat and calories, use only half the amount of cheese called for.
If ground beef is in the recipe, use lean ground turkey (it should contain approximately 3 grams of fat and 55 calories or less per ounce). If you choose lean ground beef, reduce the amount by half and increase other items such as vegetables, pasta, or rice to bulk up the meal.
If a recipe calls for baking chocolate, use 3 tablespoons of cocoa and 1 tablespoon of water or oil for every ounce of chocolate in the original recipe.
Finally, have fun when you’re cooking and don’t limit yourself to just these ideas. I bet you’ll find lots of people happy to sample your work and let you know how you did!
From The Program by Dr. Kelly Traver and Betty Kelly Sargent
If you like to cook and experiment with recipes, you’re lucky because you will be able to have a lot more control over what you are eating. You can make substitutions in recipes that make the foods more healthful without sacrificing flavor. Here are some substitution tricks:
When a recipe calls for fat (butter, margarine, or oil), you can substitute applesauce in a one-to-one ratio. Or you can add a fat (preferably olive or canola oil) but cut the amount in half; you will save 100 calories for every tablespoon of fat you eliminate.
For sour cream, use nonfat sour cream or nonfat yogurt (or a mixture of the two).
For mayonnaise, use light or nonfat mayonnaise.
If cream is called for, use low-fat or nonfat milk or evaporated skim milk. You may need to decrease the amount of milk slightly, depending on the recipe.
If you are watching the number of eggs you’re eating, you can substitute two egg whites for every one egg that is called for. Or you can cut down on the number of whole eggs you would otherwise use by alternating every whole egg with two egg whites.
When you sauté, you can use a nonstick cooking spray. If you are stir-frying, try putting just a little oil in the pan and then adding other liquids such as water, broth, tomato juice, fruit juice, or wine for added moisture.
If cheese is in the recipe, use low-fat or nonfat cheese or select a cheese with 5 or fewer grams of fat per ounce. If you want the flavor of the real thing but not all the extra fat and calories, use only half the amount of cheese called for.
If ground beef is in the recipe, use lean ground turkey (it should contain approximately 3 grams of fat and 55 calories or less per ounce). If you choose lean ground beef, reduce the amount by half and increase other items such as vegetables, pasta, or rice to bulk up the meal.
If a recipe calls for baking chocolate, use 3 tablespoons of cocoa and 1 tablespoon of water or oil for every ounce of chocolate in the original recipe.
Finally, have fun when you’re cooking and don’t limit yourself to just these ideas. I bet you’ll find lots of people happy to sample your work and let you know how you did!
From The Program by Dr. Kelly Traver and Betty Kelly Sargent
2.25.2010
Easy Ways to Lose Weight
4. Ban Mindless Nibbling
Calories from those little tastes you take without even thinkiing about it can add up over the course of a day. Break the habit with this technique: "plate it, sit with it, own it." Anything you are tempted to pop into your mouth, whether it's the leftover chunks of your childs PBJ sandwich, or a single kernel of popcorn--must first be put on a plate and eaten while sitting down. Try this for a day or two, and your nibbling habit will be a thing of the past.
Calories from those little tastes you take without even thinkiing about it can add up over the course of a day. Break the habit with this technique: "plate it, sit with it, own it." Anything you are tempted to pop into your mouth, whether it's the leftover chunks of your childs PBJ sandwich, or a single kernel of popcorn--must first be put on a plate and eaten while sitting down. Try this for a day or two, and your nibbling habit will be a thing of the past.
2.24.2010
Easy Ways to Lose Weight
3. Learn the Habits of Successful Losers
The National Weight Control Registry has collected data on people who've lost a significant amount of weight and kept it off. Here are some of their secrets:
The National Weight Control Registry has collected data on people who've lost a significant amount of weight and kept it off. Here are some of their secrets:
- 78% eat breakfast every day This doesn't mean grabbing a donut on the way to work. The successful dieters ate a healthy meal like an egg white omelet and whole wheat toast.
- 62% watch less than 10 hours of TV per week
- 90 % exercise about one hour per day
- 75% weigh themselves at least once a week
- If a bad weigh-in sends you to the cookie jar for comfort instead of to the gym for revenge, skip the scale and keep an eye on how your clothes fit.
2.02.2010
Easy Ways to Lose Weight
1. DON'T SIT STILL!
Take the stairs, park in the far corner of the parking lot, or clean the house. This type of energy expenditure is called by the researchers at the Mayo Clinic "Non-Excercise Activity Thermogenesis", and speculate that it's more important than formal exercise when it comes to losing weight. The average 140-pound woman expends only 32 caloiries per half-hour of watching TV. Ironing for the same amount of time more than doubles that burn to 73 calories and vacuuming nearly quadruples it to 111 calories.
2. Make Easy Food Swaps
Try lower-cal food substitutions that mimic the original's taste. Instead of a roll with mayo, use whole-wheat bread and mustard to cut at least 130 calories. Snack on baked potato chips instead of fried and you'll shave off 45 calories per ounce. Indulge in a half cup of chocolate ice cream instead of vanilla topped with hot fudge for a 140 less calories.
--Parade Magazine
Take the stairs, park in the far corner of the parking lot, or clean the house. This type of energy expenditure is called by the researchers at the Mayo Clinic "Non-Excercise Activity Thermogenesis", and speculate that it's more important than formal exercise when it comes to losing weight. The average 140-pound woman expends only 32 caloiries per half-hour of watching TV. Ironing for the same amount of time more than doubles that burn to 73 calories and vacuuming nearly quadruples it to 111 calories.
2. Make Easy Food Swaps
Try lower-cal food substitutions that mimic the original's taste. Instead of a roll with mayo, use whole-wheat bread and mustard to cut at least 130 calories. Snack on baked potato chips instead of fried and you'll shave off 45 calories per ounce. Indulge in a half cup of chocolate ice cream instead of vanilla topped with hot fudge for a 140 less calories.
--Parade Magazine
1.28.2010
Appetite and Metabolism --- Part 2
Adequate nutrition combined with moderate physical activity automatically keeps our bodies at a healthy set point,a predetermined body fat ratio within a 10-15 pound weight range. Your metabolism is designed to vigorously defend your set point by speeding up or slowing down if its thresholds are threatened.
Hunger is one way your body signals that it needs or wants food. These are very susceptible to stress. Hunger hormones are part of a larger feedback system that tells your body through almost every major body function that it needs to eat. Our fat cells are metabolically active tissue that help us sense "fullness" and regulate our body heat and weight.
How much you eat and when are governed by your brain, your fat cells, and central nervous system which can be highly influenced by your environment. How well you digest your food and rid your body of toxins relies on the helath of your GI tract and other organs. These include your liver, kidneys, and lymphatic system. How efficiently the cells in your body convert food into energy is affected by the health of your respiratory, musculoskeletal, endocrine, and immune systmes.
The reality is, that losing weight really means shifting your point of view away from calories and fat in, calories and fat out, toward a more holistic approach. Our way of life today has confused our biochemistry into accepting what is essentially an "abnormal" state: being unhealthy and overweight.
To permanently lose weight, your body has to feel safe enough to just let go. This means getting all your major systems in your body healthy, for your body relies on these chemical messengers, your hormones, as these regulate metabolism.
Hunger is one way your body signals that it needs or wants food. These are very susceptible to stress. Hunger hormones are part of a larger feedback system that tells your body through almost every major body function that it needs to eat. Our fat cells are metabolically active tissue that help us sense "fullness" and regulate our body heat and weight.
How much you eat and when are governed by your brain, your fat cells, and central nervous system which can be highly influenced by your environment. How well you digest your food and rid your body of toxins relies on the helath of your GI tract and other organs. These include your liver, kidneys, and lymphatic system. How efficiently the cells in your body convert food into energy is affected by the health of your respiratory, musculoskeletal, endocrine, and immune systmes.
The reality is, that losing weight really means shifting your point of view away from calories and fat in, calories and fat out, toward a more holistic approach. Our way of life today has confused our biochemistry into accepting what is essentially an "abnormal" state: being unhealthy and overweight.
To permanently lose weight, your body has to feel safe enough to just let go. This means getting all your major systems in your body healthy, for your body relies on these chemical messengers, your hormones, as these regulate metabolism.
1.26.2010
Low-fat Maple Glazed Pumpkin Oatmeal Cookies--from Jamie the Titanium Chef
A lot of us probably made some sort of New Year's Resolution to eat better. But that doesn't mean you can't still have something sweet every once in awhile. Try out these very flavorful, yet low fat cookies!
Low-fat Maple Glazed Pumpkin Oatmeal Cookies
1 cup pumpkin
2 egg whites, whipped
1 cup brown sugar, packed
1 1/2 cup flour (can use half white and half wheat)
1 tsp baking soda
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp cloves
3 cups rolled oats
1 cup raisins (optional)
1 cup powdered sugar
1 or 2 drops maple extract
splash of milk
Directions: In large bowl combine pumpkin and eggs whites. In seperate bowl combine sugar, flour, baking soda, cinnamon, nutmeg, cloves, oats and raisins. Add dry ingredients to wet and mix until just moistened.
Drop cookies by tablespoonfuls onto a prepared baking sheet, 2" apart. You can leave cookies in the shape of a ball (the baked cookie will still be a ball) or flatten them out with the bottom of a glass before baking. Bake at 350 degrees for 15 minutes.
For Glaze: mix the powdered sugar, milk and maple extract in a small bowl, then drizzle over cooled cookies.
You can also save some calories by eating the cookies plain without the glaze, enjoy!!
Low-fat Maple Glazed Pumpkin Oatmeal Cookies
1 cup pumpkin
2 egg whites, whipped
1 cup brown sugar, packed
1 1/2 cup flour (can use half white and half wheat)
1 tsp baking soda
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp cloves
3 cups rolled oats
1 cup raisins (optional)
1 cup powdered sugar
1 or 2 drops maple extract
splash of milk
Directions: In large bowl combine pumpkin and eggs whites. In seperate bowl combine sugar, flour, baking soda, cinnamon, nutmeg, cloves, oats and raisins. Add dry ingredients to wet and mix until just moistened.
Drop cookies by tablespoonfuls onto a prepared baking sheet, 2" apart. You can leave cookies in the shape of a ball (the baked cookie will still be a ball) or flatten them out with the bottom of a glass before baking. Bake at 350 degrees for 15 minutes.
For Glaze: mix the powdered sugar, milk and maple extract in a small bowl, then drizzle over cooled cookies.
You can also save some calories by eating the cookies plain without the glaze, enjoy!!
1.14.2010
Don't Make This Huge Mistake
You May Not Be Eating Enough.
Going long periods of time without food causes dips in blood sugar that can lead to cravings and binges. Plus dieting only works in the long term if you can stick to it--and total deprivation is IMPOSSIBLE to sustain.
Eat small protein and fiber filled meals throughout the day. They will sustain you longer and be lower in calories.
TG-2000 ADVANCE (click on bottle at left for more information), may be the perfect solution for helping curb your appetite while helping to burn off the fat. A healthy eating plan and TG 2000 ADVANCE are a great combination.
Going long periods of time without food causes dips in blood sugar that can lead to cravings and binges. Plus dieting only works in the long term if you can stick to it--and total deprivation is IMPOSSIBLE to sustain.
Eat small protein and fiber filled meals throughout the day. They will sustain you longer and be lower in calories.
TG-2000 ADVANCE (click on bottle at left for more information), may be the perfect solution for helping curb your appetite while helping to burn off the fat. A healthy eating plan and TG 2000 ADVANCE are a great combination.
1.13.2010
Your Appetite and Metabolism
Burning fat and building muscle results in healthy leanness. Two key processes for a functioning metabolism include digestion and elimination, and cellular work such as membrane repair, cell division, and endocrine function.
A full-functioning metabolism has three jobs:
To have a well functioning metabolism you much support it with regular and good nutrition. What, when, and how you eat DO matter. Nothing shuts down metabolism faster than starvation and deprivation. Your body immediately switches into hoarding mode: conserving fat and burning the liver's glycogen reserves for energy. Once the reserves of glycogen are depleted, your brain sends out intense humger signals that will not be denied. This is the source of failed yo-yo dieting and gaining the weight back over and over.
A full-functioning metabolism has three jobs:
- to convert energy from the food we eat into work and heat
- to eliminate any toxins or unnecessary nutrients in the form of waste
- to store glucose in the form of glycogen and extra energy as fat for future use.
To have a well functioning metabolism you much support it with regular and good nutrition. What, when, and how you eat DO matter. Nothing shuts down metabolism faster than starvation and deprivation. Your body immediately switches into hoarding mode: conserving fat and burning the liver's glycogen reserves for energy. Once the reserves of glycogen are depleted, your brain sends out intense humger signals that will not be denied. This is the source of failed yo-yo dieting and gaining the weight back over and over.
1.08.2010
A Quick Healthy Meal from Jamie the Titanium Chef
Some nights you just don't have a lot of time to fix dinner but there are quick meals you can make that are healthy to keep you from running through the drive thru at the nearest McDonalds. Just throw a baked potato in the microwave for a few minutes and when it is cooked top it with some cottage cheese and salsa. You get lots of good protein, calcium and best of all its great for you! Try it out, pretty soon you won't even want a baked potato with butter and sour cream when you can have one this way!
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