Pecan pie is my absolute favorite but it is loaded with sugar and so it isn't the best choice when you are trying to be healthy. This recipe uses Truvia in place of sugar and has 20% fewer calories and 65% less sugar than your normal full-sugar version. Give it a try, I think you will love it!
Pecan Pie
8 Servings
340 calories each
Total fat 21g
1 unbaked pie shell, 9"
1⁄2 cup dark corn syrup
1⁄4 cup + 2 tsp Truvía® natural sweetener spoonable
1⁄2 cup quick oats
1⁄4 cup unsalted butter, melted
1⁄4 tsp salt
2 large eggs, beaten
3⁄4 cup pecans
1⁄2 tsp vanilla extract
2 Tbsp water
1 tsp molasses
Assemble all ingredients; preheat oven to 350° F.
In a medium mixing bowl, combine corn syrup, Truvía® natural sweetener, oats, melted butter, salt, beaten eggs, pecans, vanilla, water and molasses.
Pour into a prepared unbaked pie shell.
Bake for 45–50 minutes until set.
For a crisper bottom crust, preheat a cookie sheet in the oven before placing unbaked pie on sheet to bake.
Allow pie to rest on a cooling rack for an hour before slicing.
Source: Truvia
11.25.2013
Four Ways to Spice Up Your Chili
Chili is so hearty and comforting and so satisfying when the temperatures get cold. Here are four ways to make it filling and flavorful without packing on tons of fat and calories!
Start with a heart-smart base: lean protein and plenty of beans. One of the things that helps chili "stick to the ribs" is its traditional protein-rich foundation. To avoid upping cholesterol and saturated fat, choose a leaner protein such as sirloin, flank steak, 90% lean ground beef or ground turkey breast. Boost the protein by adding beans. Or go all bean for a vegetarian option. Traditional beans are kidney, black and pinto, but try mixing things up with choices like garbanzos, black-eyed peas or lentils. For "white" chili try cannellini or great northern beans.
Kick up the flavor. Fiery spices keep the flavor interesting and add very few calories. So, if you can take the heat, add them generously. Dried spices can include chili powder, cumin, cayenne, oregano and paprika. Toss in some chopped fresh poblano, serrano or jalapeno peppers. Tabasco or another hot sauce can spice things up. And if you really want to had some heat open up a can of chipotles in adobo sauce, chop finely and stir in. Just make sure you are aware of how much salt canned ingredients and sauces add.
Never enough veggies. Start you chili with a base of sauteed onions and garlic, then add tomatoes. Next check your fridge and freezer to see what else you can add. Fresh or frozen carrots, peppers, corn, mushrooms and squash are all good choices along with a final stir-in of a leafy green like chard or kale. The extra veggies will add new layers of flavor and texture and plenty of nutrients.
Smart toppers. Use reduced-fat versions of traditional toppings like cheddar cheese and sour cream or commit to keeping portions in check. Plain low-fat yogurts is a perfect swap for the cool creaminess of sour cream. Or, instead of dairy add-ons, try flavorful herbs and vegetables. If you feel like you need to add something starchy, ditch the tortilla chips and try a small portion of a whole grain like brown rice or quinoa.
For a fun way to present better-for-you toppers, set up a chili bar and let friends and family mix and match toppings:
Start with a heart-smart base: lean protein and plenty of beans. One of the things that helps chili "stick to the ribs" is its traditional protein-rich foundation. To avoid upping cholesterol and saturated fat, choose a leaner protein such as sirloin, flank steak, 90% lean ground beef or ground turkey breast. Boost the protein by adding beans. Or go all bean for a vegetarian option. Traditional beans are kidney, black and pinto, but try mixing things up with choices like garbanzos, black-eyed peas or lentils. For "white" chili try cannellini or great northern beans.
Kick up the flavor. Fiery spices keep the flavor interesting and add very few calories. So, if you can take the heat, add them generously. Dried spices can include chili powder, cumin, cayenne, oregano and paprika. Toss in some chopped fresh poblano, serrano or jalapeno peppers. Tabasco or another hot sauce can spice things up. And if you really want to had some heat open up a can of chipotles in adobo sauce, chop finely and stir in. Just make sure you are aware of how much salt canned ingredients and sauces add.
Never enough veggies. Start you chili with a base of sauteed onions and garlic, then add tomatoes. Next check your fridge and freezer to see what else you can add. Fresh or frozen carrots, peppers, corn, mushrooms and squash are all good choices along with a final stir-in of a leafy green like chard or kale. The extra veggies will add new layers of flavor and texture and plenty of nutrients.
Smart toppers. Use reduced-fat versions of traditional toppings like cheddar cheese and sour cream or commit to keeping portions in check. Plain low-fat yogurts is a perfect swap for the cool creaminess of sour cream. Or, instead of dairy add-ons, try flavorful herbs and vegetables. If you feel like you need to add something starchy, ditch the tortilla chips and try a small portion of a whole grain like brown rice or quinoa.
For a fun way to present better-for-you toppers, set up a chili bar and let friends and family mix and match toppings:
- chopped cilantro or parsley
- diced red onion
- cubed or sliced avocado or a dollop of guacamole
- salsa or pico de gallo
- sliced scallions or chives
- cubed zucchini or summer squash
- fresh or frozen corn
- lime wedges for squeezing
- crumbled queso fresco
- sliced bell peppers or chili peppers
- sliced olives
- diced tomatoes
11.21.2013
Pumpkin Pie
Thanksgiving is just a week away! Let's be honest, we all love the amazing foods that we get to eat on Thanksgiving but my favorite part is the pies! Those pies can wreak havoc on your efforts to eat healthier so this year try out this healthified pumpkin pie. You won't miss the calories because it has such great flavor. You can eat a slice of this pie and not feel guilty!
Healthified Pumpkin Pie
Prep Time: 25 minutes
Total Time: 2 hours 25 minutes
Servings: 8
Pastry:
1 1/4 cups all purpose flour
1 tsp sugar
1/4 tsp salt
1/4 cup vegetable oil
3 to 4 T fat free milk
Filling:
3 egg whites or 1/2 cup fat-free egg product
1/2 cup sugar
1 1/2 tsp pumpkin pie spice
1/8 tsp salt
1 can (15 oz) pumpkin (not pumpkin pie mix)
1 can (12 oz) evaporated fat free milk
1/2 tsp vanilla
Healthified Pumpkin Pie
Prep Time: 25 minutes
Total Time: 2 hours 25 minutes
Servings: 8
Pastry:
1 1/4 cups all purpose flour
1 tsp sugar
1/4 tsp salt
1/4 cup vegetable oil
3 to 4 T fat free milk
Filling:
3 egg whites or 1/2 cup fat-free egg product
1/2 cup sugar
1 1/2 tsp pumpkin pie spice
1/8 tsp salt
1 can (15 oz) pumpkin (not pumpkin pie mix)
1 can (12 oz) evaporated fat free milk
1/2 tsp vanilla
- Heat oven to 425°F. In medium bowl, mix flour, 1 teaspoon sugar, 1/4 teaspoon salt and the oil with fork until well mixed. Stir in milk, 1 tablespoon at a time, tossing with fork until all flour is moistened and pastry almost leaves side of bowl. Shape pastry into a ball, using your hands. Press pastry in bottom and up side of 9-inch glass pie plate; flute as desired or press pastry to top edge of pie plate with fingers or fork.
- In medium bowl, beat egg whites slightly with wire whisk or egg beater. Beat in remaining filling ingredients. Pour filling into pastry-lined pie plate; carefully place on oven rack. Bake 15 minutes.
- Reduce oven temperature to 350°F. Cover edge of pie crust with 2- to 3-inch strip of foil to prevent excessive browning. Bake about 45 minutes longer or until knife inserted in center comes out clean. Cool on cooling rack at least 1 hour before serving. After cooling, pie can remain at room temperature up to an additional 5 hours, then should be covered and refrigerated.
11.18.2013
Healthified Oatmeal Peanut Butter Breakfast Cookies
Breakfast really is the most important meal of your day. When I was in college I took a nutrition class and the professor was talking about how important breakfast was and asked how many of us had eaten breakfast that morning. I was one of the few people that raised my hand. The teacher was not happy that so many had not eaten breakfast! She taught us about how our brains need food first thing in the morning, that they do not function properly and at their full capacity if we do not give them much needed nutrients in the morning. She challenged us to not think of it as eating breakfast but to think of it as feeding our brain. Every class after that she would ask for a raise of hands to see who had "fed their brain" that morning. That has always stuck with me, I know I feel so much better and can function so much better when I make sure to eat something healthy for breakfast even when I am short on time. Studies have also shown that those people who eat breakfast eat less during the day, their total caloric intake for the day is lower than those who do not eat breakfast. So if you are wanting to lose some weight then you need to eat breakfast!
I know time is a major factor so whip up a batch of these cookies. They are delicious and healthy and filling! You can put them in individually wrapped in your freezer so you can grab one on your way out the door. The will defrost as you drive to work or school. Give them a try!
Healthified Oatmeal Peanut Butter Breakfast Cookies
Using a ¼-cup measure, drop mounds of dough 3 inches apart on prepared cookie sheets. With a thin metal or small plastic spatula dipped in water, flatten and spread each mound of dough to a 2¾-inch round, about ½ inch thick.
Bake, one sheet at a time, for 14 to 16 minutes or until browned. Transfer to wire racks to cool completely. Store in an airtight container or resealable plastic bag for up to 3 days or freeze for up to 2 months; thaw before serving.
Serving Size: 1 Cookie
Calories: 220
Fat: 7g
Sodium: 35 mg
Sugars: 22g
I know time is a major factor so whip up a batch of these cookies. They are delicious and healthy and filling! You can put them in individually wrapped in your freezer so you can grab one on your way out the door. The will defrost as you drive to work or school. Give them a try!
Healthified Oatmeal Peanut Butter Breakfast Cookies
- 1/2 cup mashed banana (about 1 large)
- 1/2 cup chunky natural peanut butter (unsalted and unsweetened)
- 1/2 cup honey
- 1teaspoon vanilla
- 1 cup rolled oats
- 1/2 cup whole wheat flour
- 1/4 cup nonfat dry milk powder
- 2 teaspoons ground cinnamon
- 1/4 teaspoon baking soda
- 1 cup dried cranberries or raisins
Using a ¼-cup measure, drop mounds of dough 3 inches apart on prepared cookie sheets. With a thin metal or small plastic spatula dipped in water, flatten and spread each mound of dough to a 2¾-inch round, about ½ inch thick.
Bake, one sheet at a time, for 14 to 16 minutes or until browned. Transfer to wire racks to cool completely. Store in an airtight container or resealable plastic bag for up to 3 days or freeze for up to 2 months; thaw before serving.
Serving Size: 1 Cookie
Calories: 220
Fat: 7g
Sodium: 35 mg
Sugars: 22g
11.12.2013
Burrito Bowls
Mexican food is probably one of my absolute favorite things to make. Ever since I was a little girl burritos were always my choice of food when my mom asked what she should make for dinner. There are a lot of restaurants around that make some amazing burritos but sadly those burritos are not so healthy. The tortilla alone can have over 300 calories! My new favorite thing to eat are burrito bowls. You get all of the yummy goodness of a burrito, minus the extra calories from the tortilla, and they are delicious! You won't even miss the tortilla. Also beware of the sour cream and cheese, those pack on calories to your meal quickly too. They are fun to make with a group because you just put out bowls of any topping that sounds good and everyone can customize their own. Try them out!
Here are some ideas of things to include in your burrito bowls:
Rice (brown or white) with chopped cilantro and lime juice mixed in.
Grilled chicken.
Black Beans: Combine two cans (one rinsed and drained) with cumin, chili powder, fresh minced garlic and lime.
Grilled peppers and onions.
Corn Salsa: Start with canned or frozen corn and add a can of diced chiles or diced jalapenos, chopped peppers and cilantro and some lime juice.
Pico de gallo: mix together diced tomatoes, onions, cilantro, jalapeno and lime juice.
Salsa. You can even add more variety by picking out a couple different types of salsa.
Chopped romaine lettuce.
Greek Yogurt. This works as a great replacement for sour cream. You won't really even notice a difference.
Lime tortilla chips. These are also great for dipping into the salsas.
Source: Live Better America
Here are some ideas of things to include in your burrito bowls:
Rice (brown or white) with chopped cilantro and lime juice mixed in.
Grilled chicken.
Black Beans: Combine two cans (one rinsed and drained) with cumin, chili powder, fresh minced garlic and lime.
Grilled peppers and onions.
Corn Salsa: Start with canned or frozen corn and add a can of diced chiles or diced jalapenos, chopped peppers and cilantro and some lime juice.
Pico de gallo: mix together diced tomatoes, onions, cilantro, jalapeno and lime juice.
Salsa. You can even add more variety by picking out a couple different types of salsa.
Chopped romaine lettuce.
Greek Yogurt. This works as a great replacement for sour cream. You won't really even notice a difference.
Lime tortilla chips. These are also great for dipping into the salsas.
Source: Live Better America
11.05.2013
Healthified Italian Sausage Soup
I love soups and I love going to Olive Garden for their soup, salad and breadsticks and their Zuppa Toscana is my favorite. It isn't the healthiest so when I saw this recipe that is pretty much the same soup just much healthier I was excited! Give this a try, it has great flavor and you won't even miss the calories.
Healthified Italian Sausage Soup
Prep time: 30 minutes
Total time: 55 minutes
Servings: 10
2 slices bacon
1/2 pound lean Italian turkey sausage
2 large russet potatoes cut into cubes
1 large onion chopped (1 cup)
2 cloves garlic, finely chopped
1 tsp Italian seasoning
1/2 tsp salt
1/4 tsp pepper
1/4 tsp crushed red pepper flakes
4 cups water
3 1/2 cups reduced sodium chicken broth
4 cups chopped fresh Kale or Swiss chard leaves
1 can cannelini beans, rinsed and drained
1 cup fat free half-and-half
In 4-quart nonstick saucepan or Dutch oven, cook bacon until crisp; drain on paper towel. Crumble bacon; set aside. Remove and discard drippings from saucepan.
In same saucepan, cook sausage over medium-high heat 6 to 8 minutes, stirring frequently, until no longer pink. Drain well on paper towels; set aside.
In same saucepan, mix potatoes, onion, garlic, Italian seasoning, salt, pepper, pepper flakes, water and broth. Heat to boiling. Reduce heat to low; cook uncovered about 10 minutes, stirring occasionally.
Stir in bacon, sausage, kale and beans. Cook 10 to 15 minutes, stirring occasionally, until potatoes and kale are tender. Stir in half-and-half; cook just until heated.
Healthified Italian Sausage Soup
Prep time: 30 minutes
Total time: 55 minutes
Servings: 10
2 slices bacon
1/2 pound lean Italian turkey sausage
2 large russet potatoes cut into cubes
1 large onion chopped (1 cup)
2 cloves garlic, finely chopped
1 tsp Italian seasoning
1/2 tsp salt
1/4 tsp pepper
1/4 tsp crushed red pepper flakes
4 cups water
3 1/2 cups reduced sodium chicken broth
4 cups chopped fresh Kale or Swiss chard leaves
1 can cannelini beans, rinsed and drained
1 cup fat free half-and-half
In 4-quart nonstick saucepan or Dutch oven, cook bacon until crisp; drain on paper towel. Crumble bacon; set aside. Remove and discard drippings from saucepan.
In same saucepan, cook sausage over medium-high heat 6 to 8 minutes, stirring frequently, until no longer pink. Drain well on paper towels; set aside.
In same saucepan, mix potatoes, onion, garlic, Italian seasoning, salt, pepper, pepper flakes, water and broth. Heat to boiling. Reduce heat to low; cook uncovered about 10 minutes, stirring occasionally.
Stir in bacon, sausage, kale and beans. Cook 10 to 15 minutes, stirring occasionally, until potatoes and kale are tender. Stir in half-and-half; cook just until heated.
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