A Definite Must Read

If she can do it you can do it!

That is the theme running through a new blog that we recommend. Jamie has shared her 'healthified' recipes here at Nature's BodyCare, and is now sharing her tips and secrets to how she has lost 95 pounds and kept it off on a truly inspiring new blog, "Confessions of a Skinny Food Addict", skinnyfoodaddict.com and will leave you watching and waiting for her next post or recipe.

Now you have two sources of help to live a healthy happier, REAL life. Enjoy!

10 Best Foods to Eat

1.   Sweet Potatoes. A nutritional All-Star-- one of the best vegetables you can eat. They are loaded with carotenoids and are a decent source of vitamin C, potassium, and fiber. Bake and then mix in some unsweetened applesauce or crushed pineapple for extra moisture and sweetness. I love them as oven fries!
2.   Mangoes. About a cup of mango supplies 100% of a day's vitamin C, one-third of a day's vitamin A, a decent dose of blood-pressure-lowering potassium, and 3 grams of fiber. 
3. Unsweetened Greek Yogurt. Non-fat plain yogurt has a pleasant tartness that's a perfect complement for the natural sweetness of berries or bananas or your favorite breakfast cereal. It has twice the protein of ordinary yogurt-about 18 grams in 6 ounces.
4. Broccoli. It has lots of vitamin C, carotenoids, vitamin K, and folic acid. Steam it just enough so that it's still fir and add a sprinkle of red pepper flakes and a spritz of lemon juice. I like it with lemon pepper or lime juice. Yum
5.  Wild Salmon. The omega-3 fats in fatty fish like salmon may help reduce the risk of heart attacks and strokes. 
6.  Crispbreads. Whole-grain rye crackers, like Wasa, RyKrisp, Kavli, and Ryvita-usually called crispbreads are loaded with fiber and often fat-free. Drizzle with a little honey and sprinkle with cinnamon to satisfy your sweet tooth.
7.   Garbanzo Beans. All beans are good beans. They're rich in protein, fiber, iron, magnesium, potassium, and zinc, but garbanzos stand out because they're so versatile. Just drain, rinse and toss a handful on your green salad; include them in vegetable stews, curries, and soups; mix them with brown rice, whole wheat couscous, bulgur or other whole grains,
8. Watermelon. Watermelon is a heavyweight in the nutrient department. A standard serving (about 2 cups) has one-third of a day's vitamins A and C, a nice shot of potassium and a healthy dose of lycopene for only 85 fat-free calories. 
9. Butternut Squash. Steam a sliced squash or buy peeled, diced butternut squash at the store that's oven-ready, great for stir-fry, or a soup. It's an easy way to get lots of vitamins A and C and fiber.
10. Leafy Greens. Don't miss out on powerhouse greens like kale, collards, spinach, turnip greens, mustard greens and Swiss chard. The leafy greens are packed with vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, lutein, and fiber. Serve with a splash of lemon juice, or red wine vinegar. 

Thanks Nutrition Action for this great information.

Skinny Monkey Oats Cookies

If you have a couple of ripe bananas sitting on your counter and want something sweet but don't want to wait on a loaf of banana bread to bake then these cookies are for you! Loaded with banana, peanut butter and chocolate and a healthy treat, you won't be sorry you tried them out.

Skinny Monkey Oats Cookies
Prep time: 25 minutes
Cook time: 10 minutes
Yield: 14 servings
Serving size: 3 cookies.

3 whole bananas
2 cups old fashioned oats
2 Tbsp reduced-fat creamy peanut butter
¼ cup dark chocolate chips
⅓ cup natural apple sauce
1 Tbsp brown sugar
1 tsp vanilla

1. Preheat oven to 350 degrees. Line 2 cookie sheets with parchment or lightly spray them with nonstick cooking spray.
2. In a medium size bowl, mash bananas with a fork. Stir in remaining ingredients.
3. Let batter stand for 15-20 minutes (this helps soften up the oats and will give the cookie a nice chew).
4. Using a teaspoon to scoop, drop batter onto cookie sheet.
5. Bake for 10 minutes. 

Per Serving 3 cookies:

Calories: 105
Calories from fat: 29g
Fat: 3g
Saturated fat: 1g
Cholesterol: 0
Carbohydrates: 18g
Fiber: 2g
Protein: 2g
Sugars: 6g
Sodium: 10mg

Source: skinnymom.com

Sunny Delight-Light Lemon Bars

Lightened up lemon bars are the perfect easy treat. I often will cut back on the sugar to make them a little more tart. I love a good lemon bar that isn't too sweet and is perfectly tart! Try these hot from the oven. Let them cool about 10 minutes after you take them out and then dig in, they are so good warm!

Light Lemon Bars
16 servings

3/4 cup all purpose flour plus 2 T
2/3 cup granulated sugar plus 3 T
1/2 stick butter, cut into 1/2-inch cubes
1 egg
1 egg white
1/4 tsp finely grated lemon zest
2 T lemon juice
1 T water
1/4 tsp baking powder
1 T powdered sugar

Coat an 8X8 baking pan with nonstick spray and set aside.

In a small mixing bowl, combine 3/4 cup flour and 3 T sugar; cut in butter until crumbly. Pat mixture onto the bottom of prepared pan. Bake in a preheated oven at 350 degrees for 15 minutes.

Meanwhile, in the same bowl, combine egg and egg white. Beat with an electric mixer on medium speed until frothy. Add remaining sugar and flour, lemon zest, lemon juice, 1 T water and baking powder. Beat on medium speed for 3 minutes or until it is slightly thickened. Pour mixture over baked layer in pan. Bake 20-25 minutes more or until the edges are light brown and the center is set. Cool in pan on a wire rack.

Sift powdered sugar over top. Cut into 16 bars. Store in refrigerator.

Nutrition facts (per bar):
100 calories
1g protein
17g carbs
3g fat

Some other great variations of this recipe:

• Spoon fresh berries on top for a burst of color and antioxidants. My favorites are strawberries or raspberries!
• Add a tablespoon of chopped fresh thyme leaves to the flour and sugar when you're making the crust. It may sound odd but the earthiness of the her compliments the zestiness of the lemon.
• Garnish with toasted coconut. You can prepare the coconut flakes in a 350 degree oven in a single layer on a baking sheet for 6-8 minutes, stirring once.

I Love Citrus

The weather is starting to look a lot more like spring and I love that, spring is my favorite season. It's just gorgeous outside with all of the bulbs starting to pop up and all of the blossoms opening on the trees. The one thing that does make me sad though is that we are nearing the end of citrus season. But don't worry, there is still time to enjoy all of the amazing citrus fruits! Here are some tips on how to buy, store and serve them. There are so many great types, try some new citrus out before the season ends!

Blood Orange

• Health Benefit: The bright red flesh signals the presence of disease-fighting anthocyanins.
• Tastes: Sweet and tart with a hint of raspberry.
• Storage Tip: Keep away from foods that absorb odors, such as eggs and cheese.

Clementine

• Health Benefit:At 35 calories each, these are a nutritional bargain.
• Tastes: Tangy-sweet.
• Buying Tip:Clementines are often sold in crates; look through the bottom slats to make sure there aren't any damaged or spoiled ones.

Grapefruit

• Health Benefit: Red grapefruit might help lower levels of LDL cholesterol, according to research published in the Journal of Agricultural and Food Chemistry. But beware; grapefruit juice should not be consumed with several prescription drugs, including cholesterol-lowering statins. 
• Tastes: Bittersweet.
• Buying Tip:Skin should feel springy yet firm.

Key Lime

• Health Benefit: This amazing citrus is bull of phytochemicals, such as hesperidin, which may protect against cancer.
• Tastes: Sweet-tart
• Storage Tip:Humidity keeps limes juicy; store in a plastic bag in the refrigerator for up to 10 days.

Kumquat

• Health Benefit: Four walnut-size kumquats offer 5g of heart-helping fiber-more than a fifth of the daily value.
• Tastes: Sweet peel and tart flesh, you eat the whole thing!
• Storage Tip:Wrap in a plastic bag and refrigerate up to 2 weeks.

Meyer Lemon

• Health Benefit: The zest is also a good source of limonene, an antioxidant compound that may help prevent cancer.
• Tastes: Sweet and tangerine-like, it is the best lemon for desserts!
• Serving Tip: Use this extra sweet lemon for pies, lemonade and other treats.

Navel Orange

• Health Benefit: This winter fruit is known for its high vitamin C content, one fruit gives you 110% of your daily value.
• Tastes: Sweet and  juicy.
• Buying Tip: Green skin isn't a sign that it is under ripe. You want fruit that feels heavy, that means it is full of juice.

Pomelo/Pummelo

• Health Benefit: A half pomelo is a good source of fiber, supplying 3g.
• Tastes: Varies from tangy-tart to spicy-sweet.
• Serving Tip: The pomelo is related to the grapefruit and can be substituted for it in recipes.

Tangelo

• Health Benefit: One fruit delivers 4% of the daily value of calcium.
• Tastes: Sweet-tart and juicy.
• Serving Tip: Pair with crisp fruits, such as apples and pears, in a salad for a megadose of vitamins.

 Tangerine

• Health Benefit: Supplies thiamin, a B vitamin your body needs to produce energy from carbohydrates.
• Tastes: Juicy and subtly tart.
• Serving Tip: Stir fruit into yogurt or use its juice in dressings or marinades.

Portobella Pizza Caps

Pizza is one of my absolute favorite things to eat but sadly it isn't the healthiest food choice. It is ok to splurge every once in awhile and have the real deal but for all the other times I am craving that cheesy goodness I try to find alternatives that are just as tasty but a little bit healthier for me. This recipe is super easy, delicious and filling. Even if you aren't a mushroom fan give portobellas a try, they are so different from your typical mushroom I bet you will like them!

Portobella Pizza Caps
Prep time: 10 minutes
Cook time: 15-18 minutes
Serving size: 2 pizza caps

• 8 Portobella mushroom caps
• 2 tsp extra virgin olive oil
• 2 cups pizza sauce (store bought or homemade)
• 2 Tbsp Italian seasoning
• 2 cups low moisture, part-skim, shredded mozzarella cheese
• 2 green bell peppers, diced
• 1 red onion, diced
• 1 white mushroom, sliced
• 32 turkey pepperoni

1. Preheat oven to 375 degrees.
2. Lightly coat a baking sheet with nonstick cooking spray and place mushroom caps, top side down, on a pan and brush lightly with olive oil.
3. Place ¼ cup of pizza sauce in each cap and sprinkle ½ tsp Italian seasoning on each cap.
4. Sprinkle each cap with ½ cup mozzarella cheese and top with even amounts of onion, green bell pepper, mushrooms and 8 turkey pepperoni, (as an option, you can also add black olives).
5. Bake for 15-18 minutes or until cap is tender.

Per Serving: 2 pizza caps

Calories: 320
Calories from fat: 97
Fat: 13g
Saturated Fat: 6g
Cholesterol: 48mg
Sodium: 1118mg
Carbohydrates: 26g
Fiber: 4g
Sugar 10g
Protein: 29g
Calcium: 43mg
Iron: 7mg

Source: Skinnymom.com

Healthified Apple Crisp

Two dessert recipes in a week, wow aren't you lucky! My grandma has an apple tree in her front yard. It is some variety of a golden delicious apple and is honestly the most amazing apple I have ever eaten in my life. I look forward to that first cold evening in September that turns the starches in the apple into sugar and makes them incredible tasting! It is such a funny tree though, they have never sprayed it for worms, the apples are never thinned, so the tree is completely loaded with huge apples and hardly a worm hole in any of them. For as long as I can remember grandma would give us empty buckets and we would go and pick up all of the apples that had fallen on the ground. She would cut off any worm holes or bad spots and make us apple crisp and it hot out of the oven with a scoop of vanilla ice cream is so good. Sadly apple crisp is usually loaded with butter and sugar and isn't the most healthy thing to be eating. But luckily there are some good alternatives! Try this out and I think you won't even miss that extra butter and sugar!

Healthified Apple Crisp
Prep Time: 15 minutes
Total Time: 50 minutes
Servings: 8

6 cups sliced unpeeled cooking apples (6 medium)

1/4 cup frozen apple juice concentrate, thawed

1/2 teaspoon ground cinnamon

3/4 cup old-fashioned or quick-cooking oats

1/4 cup whole wheat flour

1/3 cup packed brown sugar

1/4 cup butter or no-trans-fat 68% vegetable oil spread stick, softened

1/2 teaspoon ground cinnamon

1/4 teaspoon ground ginger

Reduced-fat vanilla ice cream, if desired 

 

• Heat oven to 375°F. Spray 8-inch square (2-quart) glass baking dish with cooking spray. In medium bowl, mix apples, apple juice concentrate and 1/2 teaspoon cinnamon until well mixed. Spread in baking dish.
• In same medium bowl, mix remaining ingredients until crumbly. Sprinkle over apples.
• Bake uncovered 25 to 35 minutes or until apples are tender and topping is golden brown. Serve with ice cream.

For variety, stir 2 to 4 tablespoons ground flaxseed into the topping mixture before sprinkling over apples.

Good apples for apple crisp are the same as those that are good in apple pie, such as Braeburn, Jonathan, McIntosh or Northern Spy.

Source: Live Better America
 
 

 

10 Great Strategies for Long-Term Weight Loss Success

You work so hard to exercise and eat right to lose that extra weight that you have been carrying around. For some people it is easier to keep the weight off than it is for others. This is why yo-yo dieting has become such a problem. People do these crazy fad diets to drop the weight really fast but can't keep up the crazy diet and so the weight comes back on and often times they put even more back on than they lost in the first place. From my own experience of losing 85 pounds through healthy diet and exercise and keeping it off for the past 7 years I know that it isn't easy. But I have learned that if you lose the weight by adopting a healthy lifestyle and make changes that you can keep up you will have long term success.  Regardless of where you are on your weight loss journey, whether you are just starting out or you have reached your goal, here are some strategies to help you reach your goals and keep that weight off for good.  Because we all know how hard it is to lose all of that extra weight the first time and we don't want to have to lose it all over again!

Get moving and stay moving. Being active is not only great for keeping the weight off but it also helps cholesterol ratios, reduces blood pressure, improves mood and well-being and strengthens your heart. Find something you love and that will help you to stick with it. Whether it is dancing, walking, running, biking or playing sports, shoot for at least three days of cardiovascular exercise a week and two days of resistance training. Each of your workouts should be 20 to 30 minutes and your heart rate up to 60 percent to 85 percent of its max.

Journal. There have been many studies that show that people who track the foods they eat lose more weight and keep it off for the long haul. Whether it is keeping track in a small notebook or using one of the many apps that you can put on your phone, keep track of every single thing that you put in your mouth. You will probably be surprised to see what you really are eating every day!

Eat the foods you love. If you love cheesecake and chocolate but you are on a diet that restricts you from ever eating them, the chances are pretty great that you will feel deprived. And being deprived for the rest of your life isn't going to work. To truly have a healthy lifestyle you should include small treats in your diet. There are so many recipes out there that take your favorite treats and make them healthier, yet still taste delicious. Just remember, all things in moderation. If your most favorite thing is Snickers candy bars, buy the bite size ones and hide them in your freezer. Then when a craving strikes you can pull out one bite size bar and enjoy that rather than downing an entire king size bar!

Drink enough H2O. If you talk to anyone who has lost weight and kept it off I can guarantee that they do one thing--drink at least 8 glasses of water a day. Water helps support your metabolism, aids in removing fat from the body and can help cravings and it is just so good for your body and your body needs it! Often times when you feel hungry and it is not a mealtime you really are just dehydrated. Try drinking an entire glass of water and wait ten minutes. If you still feel hungry, go ahead with a healthy snack, but chances are you won't feel hungry anymore.

Get support. Whether it is a friend, family member or an online support group, having a support system is critical. Someone to ask how you are doing and be your own personal cheerleader to encourage you will help more than you can even imagine.

Keep challengingg yourself. Even if you have already reached your goal weight, never stop setting smart goals. It can be adding more weight to your strength training routine, walking or running a little faster, eating more fruits and vegetables or steering clearing of seconds on dinner and dessert. Setting big and small goals will keep you focused and challenged. And make sure to reward yourself (go see a movie, get a pedicure, enjoy a massage, buy new workout clothes) with good stuff when you reach your goals!

Switch things up. Every month try something new. A new exercise class, a change in your workout, a different recipe or food, changing things will keep it fun. Let's be honest, no one likes the same workout or meal day after day after day.

Remind yourself. Take a photo of yourself at your heaviest and keep it somewhere you can see it. You don't need to look at it every single day but look at if every once in a while to remind yourself of where you were and how far you have come.

Track your weight. It can be helpful to track your weight but you have to remember that muscle weighs more than fat. So as you are building up muscle and losing those pounds of fat you may see the number on the scale not changing yet your clothes will start to get looser and your body will start to feel more firm. Whether it is the scale, measuring body fat, making sure you can fit in a certain pair of jeans or using a measuring tape, track your size regularly.

Embrace the lifestyle. After a few weeks of eating better and working out you will notice that you feel better! You will have more energy and just feel great. Losing weight isn't about restricting yourself, it is about improving your life. Stay positive and embrace those healthy choices you are making every day. You made the choice to be healthy and happy so enjoy it!

Good luck, you can do it. I know it is hard but it is SO worth it!

Some info taken from sparkpeople.com

Mediterranean Tuna Salad

This is a really quick and easy recipe that is perfect for one person but can easily be doubled for two.  If the tuna or sun-dried tomatoes are refrigerated, let them sit on the counter for about 10 minutes before you make this recipe to let the olive oil liquify again.

1 5-oz can albacore tune (the recipe calls for tuna packed in olive oil but for an even healthier meal go for tuna packed in water)
2 sun-dried tomatoes in olive oil, chopped
2 T chopped canned artichoke hearts
1 1/2 T chopped fresh basil leaves
Juice of 1/2 lemon (or more if desired)
1/4 tsp garlic powder
1/2 tsp lemon zest
Salt and pepper to taste
1 cup salad greens

Place tuna in a bowl and break it into chunks. Add in the sun-dried tomatoes, artichoke hearts, basil, lemon juice, garlic powder and lemon zest and mix well. Season to taste with salt, pepper, and additional lemon juice. Arrange salad greens on a plate and top with tuna mixture.

A great alternative would be to use lettuce leaves and scoop tuna mixture onto a couple of leaves and eat as lettuce wraps.

Per serving: 262 cal, 34g protein, 12g total fat

Blueberry Oat Pancakes With Maple Yogurt

I absolutely LOVE breakfast foods.  Whether it is a big bowl of Cheerios with bananas, a crispy waffle with strawberries and cream or a plate of eggs, toast and hash browns, I love it all.  A lot of breakfast foods are decadent and aren't the best things to eat when you are trying to eat healthier.  I have been trying out a lot of healthier recipes or altering recipes that I love to make them healthier.  These pancakes taste decadent and you won't believe how good they are for you!  A delicious and healthy breakfast that will keep you full for hours is on the way.

Blueberry Oat Pancakes With Maple Yogurt
Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 2; each serving is 3 (3-inch) pancakes and about 1/2 cup yogurt mixture

1 cup old fashioned rolled oats
1/2 cup low fat cottage cheese
2 eggs
1 tsp vanilla
1 cup blueberries (can be fresh or frozen)
3/4 cup Greek style low fat yogurt
1 T maple syrup

Combine oats, cottage cheese, eggs and vanilla in a blender and mix until smooth. Gently stir in blueberries.

Heat large nonstick skillet over medium heat and coat pan with cooking spray. Spoon about 2 T batter per pancake into pan. Cook about 3 minutes or until tops are covered with bubbles and the edges look set. Carefully flip pancakes over and cook other 3 minutes or until golden brown.

Combine yogurt and maple syrup and serve over pancakes.

Per serving: 410 calories; 12g fat; 26g protein; 6g fiber

Source: Health.com

Healthified Mediterranean-Style Chicken and Pasta

You are trying to eat healthy, working your hardest to make good food choices, but you just keep craving that big bowl of pasta with gooey cheese.  You can picture it right now huh?  Well the good news is you can still have an amazing bowl of pasta!  The great news is that it has 44% fewer calories, 76% less fat!  In less than 1 hour you can have a delicious pasta dinner sitting in front of you, give it a try, I guarantee you won't be sorry.

Mediterranean-Style Chicken
Prep Time: 25 minutes
Total Time: 25 minutes
Servings: 6

2 cups uncooked multi-grain penne pasta (any shape pasta will work)
2 tsp olive or canola oil
1 small onion chopped (1/3 cup)
2 medium zucchini cut into half lengthwise, then cut crosswise into 1/4 inch pieces
2 cloves garlic, finely chopped
2 cups chicken breast, diced
1 can (14.5 ounce) no salt tomatoes, undrained
1 can (8 ounce) tomato sauce
1/2 tsp dried oregano leaves
1 tsp dried basil leaves
1/4 cup pitted Kalamata olives, quartered lengthwise
3/4 cup crumbled reduced-fat feta cheese

In 4-quart Dutch oven, or any other 4-quart pot, cook and drain pasta as directed on package, omitting salt. Return to the pot and cover to keep warm.

In 12-inch nonstick skillet, heat oil over medium heat. Add onion; cook 3 to 4 minutes, stirring occasionally, until crisp-tender. Add zucchini and garlic; cook 2 minutes. Stir in chicken, tomatoes, tomato sauce, oregano and basil. Reduce heat to medium-low; simmer 5 to 7 minutes, stirring occasionally, until zucchini is tender and mixture is hot. Stir in olives.
 

Pour chicken mixture over pasta. Top with feta cheese; toss to coat.

Healthified Tomato Basil Primavera

I haven't tried this recipe out yet but saw it this morning and decided it is on the menu for tonight!  I happen to have lots of veggies in my fridge that need to be used up and love the ingredient list because it isn't anything that I don't normally keep stocked in my kitchen or pantry.  This recipe still gives you a creamy flavorful pasta but doesn't have all of the fat and calories!  And it is loaded with veggies to add tons of texture and flavor.  If you don't have all of the veggies suggested, that's ok!  Add in broccoli or cauliflower, any color of bell pepper, use whatever kind of veggies your family likes.  That is the great thing about cooking, you can customize things to what you and your family enjoy!  Give it a try, I am positive you will be glad you did!

 

Healthified Tomato Basil Primavera

 Prep Time: 15 minutes

 Total Time: 35 minutes

 Servings: 6

8 ounces dried whole wheat or whole grain penne or mostaccioli

2 cups Green Giant® frozen sugar snap peas

1 cup assorted fresh vegetables (such as fresh red sweet pepper strips, 2-inch-long pieces trimmed fresh asparagus, and/or quartered-lengthwise packaged peeled baby carrots)

1 cup sliced zucchini or summer squash

1 cup halved cherry tomatoes

1/2 cup Progresso® reduced-sodium chicken broth

3 tablespoons Gold Medal® all-purpose flour

1/4 teaspoon salt

1 1/4 cups low-fat milk

1/4 reduced-sodium chicken broth

3/4 cup finely shredded Parmesan or Asiago cheese (3 ounces)

1/2 cup lightly packed fresh basil, coarsely chopped

4 teaspoons snipped fresh thyme or oregano

1/3 cup sliced green onions (optional) 

 

 

In a 4-quart Dutch oven, cook pasta according to package directions; add the sugar snap peas and the 1 cup assorted vegetables for the last 2 minutes of cooking. Drain well. Return to hot Dutch oven. Add zucchini and cherry tomatoes.
 
In a medium saucepan, whisk together chicken broth, flour, and salt until smooth. Stir in milk and sherry. Cook and stir until thickened and bubbly; cook and stir for 2 minutes more. Remove from heat; stir in cheese, basil, and thyme.

Add herb sauce to pasta mixture; toss gently to coat. Divide among six serving plates. If desired, sprinkle with green onions.

Source: Live Better America

Chile Relleno Grilled Cheese-Dinner in 450 calories or less!

I LOVE grilled cheese.  Plain grilled cheese or add in meat, pesto, avocado, artichoke hearts.  Basically if you put anything between two slices of bread and add cheese to it I will eat it!  Sadly it isn't always the healthiest thing though when I load it up with too many not so healthy things.  But this recipe is delicious and won't hurt your diet and isn't something you have to save for your cheat day!

Chile Relleno Grilled Cheese
4 Servings
Prep Time: 30 minutes
Total Time: 30 minutes

4 poblano peppers
1 avocado
2 tsp fresh lime juice
1/8 tsp salt
8 slices whole wheat bread
3 ounces shredded Monterrey Jack (about 3/4 cup)
2 large eggs, slightly beaten
2 T nonfat milk
1/2 tsp chili powder
1 T unsalted butter
2 tsp canola oil

1. Place an oven rack in the upper third of the oven. Preheat the broiler to high. Place poblanos on a rimmed baking sheet lined with aluminum foil and broil, turning occasionally, until blistered and charred on all sides, about 10 minutes. Transfer to a bowl, cover and set aside to cool.

2. Meanwhile, mash avocado in a small bowl with lime juice and salt. Spread avocado mixture on four slices of bread. Divide Monterrey Jack among remaining slices. When peppers are cool enough to handle, peel off charred skin, remove stems and seeds and cut in half. Layer pepper halves over cheese and top with avocado-smeared bread.

3. Whisk together eggs, milk and chili powder in a shallow dish. Dip two sandwiches into egg mixture, coating the tops and bottoms but not the sides.

4. Melt 11/2 teaspoons butter and 1 teaspoon oil in a large heavy skillet over medium heat; swirl to coat. Lay the two sandwiches in skillet and cook until golden on the bottom, 3 to 5 minutes. Carefully flip and reduce heat to medium low. Continue cooking until second side is golden and cheese is melted, 3 to 5 minutes more. Dip remaining sandwiches in egg mixture and repeat cooking process over medium-low heat.

Source: Fitness Magazine

Chicken and Mushroom Panini

There is something about heating up yummy ingredients between two slices of bread that just makes a sandwich taste so much better.  My fiance calls paninis "sandwiches with lines".  He and his roommates claim it makes them fancier to call them that!  Whatever you call them, give this recipe a try, it has so many great flavors and is super simple to make!

Chicken and Mushroom Panini
4 Servings
Servings Size: 1 Sandwich

Cooking spray
2 cups presliced cremini mushrooms (can use any type of mushroom)
1 tsp minced garlic
1/4 cup canola mayonnaise
2 T chopped sun-dried tomatoes, packed without oil
1 T capers
8 (1 1/2-ounce) slices ciabatta or sourdough bread
8 ounces chopped skinless, boneless rotisserie chicken breast
4 (1-ounce) slices reduced-fat provolone cheese.

Heat a large nonstick skillet over medium-high heat.  Coat pan with cooking spray. Add mushrooms and garlic to pan; saute 3 minutes or until mushrooms are tender. Remove from heat; set aside.
Combine mayonnaise, tomates and capers in a mini food processor, pulse until well combined. Spread 1 T mayonnaise mixture over each of 4 bread slices; top each with 1/4 cup mushroom mixture, 2 ounces chicken, 1 cheese slice and 1 bread slice.
Heat large grill pan over medium heat. Or if you have a panini grill, heat that up.  Coat pan with cooking spray. Add sandwiches to pan. Place a cast-iron or other heavy skillet on top of sandwiches; press gently to flatten them. Cook 2 minutes on each side or until bread is toasted (leave cast-iron skillet on sandwiches while they cook).

Calories 474; Fat 15.5g; Protein 33.7g; Sodium 974mg

Source: Cooking Light

White Bean Soup with Gremolata

Here is a new twist on your typical white bean soup from Cooking Light.  It is an easy addition and adds a fresh, flavorful twist to it.

White Bean Soup with Gremolata
4 Servings

Soup:
2 tsp olive oil
1/2 cup finely chopped pancetta
1 cup prechopped onion
1/2 cup prechopped celery
2 tsp minced garlic
2 cups fat-free less-sodium chicken broth
1/2 cup water
1/4 tsp black pepper
2 (19-ounce) cans cannellini beans, rinsed and drained
1 bay leaf

Gremolata:
1 T chopped fresh parsley
2 tsp grated lemon rind
1 tsp minced garlic

Heat oil in a large sauce pan over medium-high heat. Add pancetta; saute 2 minutes. Stir in onion, celery, and 2 teaspoons garlic; saute 3 minutes or until almost tender. Stir in in broth and next 4 ingredients (through bay leaf). Bring to a boil; reduce heat, and simmer 8 minutes, stirring occasionally.
To prepare gremolata, combine parsley, rind and 1 teaspoon garlic. Sprinkle over soup.

Calories per serving: 227; Fat 7.6g; Protein 9.8g; Fiber 7.7g, Sodium 710mg

Spiced Cranberry Chutney Crackers

The holidays are upon us and that means lots of parties and lots of food.  Next time you are hosting a party or asked to bring something to a party try out this appetizer.  Everyone loves finger foods and this tastes delicious and you will be surprised at how easy it is!

Spiced Cranberry Chutney Crackers
Prep Time: 30 minutes
Total Time: 4 hours 50 minutes
Servings: 35

1 tsp olive or canola oil
1/4 cup finely chopped onion
1 cup whole berry cranberry sauce
2 T cider vinegar
1 tsp pumpkin pie spice
1 tsp dried thyme leaves
1/4 tsp ground black pepper
Dash hot pepper sauce
3/4 cup fat free or light cream cheese spread
35 wafer crackers

Heat oil in small saucepan over medium-low heat until hot. Add onion; cook 3 to 4 minutes or until softened, stirring frequently.
Add cranberry sauce, vinegar, pumpkin pie spice, thyme, pepper and hot pepper sauce; mix well. Bring to a boil over medium heat. Cook 10 to 12 minutes or until thickened and reduced slightly, stirring frequently. Cool 20 minutes. Cover; refrigerate at least 4 hours or overnight.
Just before serving, spread about 1 teaspoon cream cheese spread on each cracker. Top each with about 1 1/2 teaspoons cranberry mixture. If desired, garnish each with fresh thyme.

Another quicker option is to spread the cream cheese out on a pretty platter, spoon the chutney out over it and then arrange the crackers around the edge. 

Smart Advice For The Holidays

I was sitting in Spin class this morning and during the workout glanced up to the whiteboard behind the instructor.  There was a quote on the board that I decided was perfect advice for the holidays.  "The holidays are about moderation, not deprivation."  Remember that as you get ready to celebrate Christmas and New Years.  You don't have to go without, you don't have to miss out on all of your favorite treats.  Just remember it is all about moderation.  Eat one cookie instead of 5, have one little piece of fudge instead of the entire pan.  You can do it, just remember moderation!!

Pecan Pie With Truvia Natural Sweetener

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

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:

• 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

 

 

  

 

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

• 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.

Source: Live Better America