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!
Showing posts with label eating healthy. Show all posts
Showing posts with label eating healthy. Show all posts
4.19.2016
1.13.2015
Breakfast Cookies
A very popular thing right now is breakfast cookies. Take all of the yummy ingredients you might typically find in your bowl of oatmeal and make it into a healthy, delicious cookie. And let's be honest, who doesn't want an excuse to eat cookies for breakfast? They are full of fiber and good fats to keep you full. The best part, other than how delicious they are, is that they are portable. For those crazy mornings when there just isn't time to sit down and eat breakfast, you can grab one as you run out the door or give them to your kids to eat on the way to school. Tummies will be happy and you will feel good about what you just ate! Besides, breakfast really is the most important meal of the day, so why not make it delicious!
Blueberry Coconut Pecan Breakfast Cookies
Makes about 15 cookies
1½ cups rolled oats
1 cup unsweetened coconut flakes
1 tablespoon golden flaxmeal
½ teaspoon salt
¾ cups coarsely chopped pecans
½ cup dried blueberries
3 very ripe bananas, mashed
¼ cup coconut oil, warm enough to be liquid
1 tablespoon agave nectar or honey or real maple syrup
1 teaspoon vanilla extract
Preheat oven to 350°. Combine oats, coconut, flaxmeal, salt, pecans, and blueberries. Stir in bananas, oil, agave nectar and vanilla until well combined.
Press 2 tablespoons of mixture into a 2½-inch round cookie cutter onto a baking sheet coated with cooking spray. Continue with remaining mixture.
Bake at 350° for 25 minutes or until fragrant and golden. Cool on pan.
Feel free to mix it up with dried fruits and nuts that your family enjoys. Just keep the amounts the same so that the cookies don't become to crumbly.
You can sub canola oil if you don't have or don't like coconut oil.
Recipe adapted from: kumquatblog.com
Blueberry Coconut Pecan Breakfast Cookies
Makes about 15 cookies
1½ cups rolled oats
1 cup unsweetened coconut flakes
1 tablespoon golden flaxmeal
½ teaspoon salt
¾ cups coarsely chopped pecans
½ cup dried blueberries
3 very ripe bananas, mashed
¼ cup coconut oil, warm enough to be liquid
1 tablespoon agave nectar or honey or real maple syrup
1 teaspoon vanilla extract
Preheat oven to 350°. Combine oats, coconut, flaxmeal, salt, pecans, and blueberries. Stir in bananas, oil, agave nectar and vanilla until well combined.
Press 2 tablespoons of mixture into a 2½-inch round cookie cutter onto a baking sheet coated with cooking spray. Continue with remaining mixture.
Bake at 350° for 25 minutes or until fragrant and golden. Cool on pan.
Feel free to mix it up with dried fruits and nuts that your family enjoys. Just keep the amounts the same so that the cookies don't become to crumbly.
You can sub canola oil if you don't have or don't like coconut oil.
Recipe adapted from: kumquatblog.com
11.06.2014
Eat More Potatoes
I am an Idaho girl and I LOVE my potatoes. Growing up I think we ate potatoes at least once a day with at least one meal. I absolutely love them and had a hard time when all of the experts said that they were bad for us and we needed to stay away. That low-carb craze told us that we had to stay away from potatoes because they would pack on the pounds. As a result we avoided them at all costs. But luckily, that thinking has now changed. Potatoes are actually a nutrient powerhouse, says Elisa Zied, R.D., the author of Nutrition at Your Fingertips. "They're loaded with vitamin C and potassium, and they're a good source of fiber which fills us up and helps keep cholesterol levels healthy," she explains. "Potatoes with red or purple skins also contain carotenoids and other antioxidants that fight damage from free radicals that can cause disease." In recent research, purple potatoes have also been shown to reduce blood pressure without causing weight gain.
So stop shunning those spuds and start adding them to your plate! Just remember to do so within reason. One medium potato (or a cup of diced or mashed) counts as one serving of vegetables. But remember that potatoes are starchy so make sure you round out your meal with a colorful second veggie, like broccoli or tomatoes.
So stop shunning those spuds and start adding them to your plate! Just remember to do so within reason. One medium potato (or a cup of diced or mashed) counts as one serving of vegetables. But remember that potatoes are starchy so make sure you round out your meal with a colorful second veggie, like broccoli or tomatoes.
8.12.2014
Don't Hate Your Zucchini!
This is the time of year when your zucchini plant seems to be producing more zucchini than you know what to do with! My two zucchini plants are pretty much the only thing in my garden that is doing much of anything and it is just my husband and I so I have to get creative to use it up. There are tons of delicious healthy and not so healthy desserts out there to bake with that zucchini but it is nice to have a savory dish too. I will be sharing a couple of my favorite sweet treats in the near future but for now try out this savory dish. We love it and most of the time eat a big bowl of this with a slice of home made bread or some toasty garlic bread along with it. It is one of my husband's favorite meals!
This meal is also great because you can adapt it easily to whatever veggies you have on hand or whatever your family likes. It is easy to make a small amount for a side dish or a huge pan full that you can eat off of for days.
Gather up your veggies and chop them up. We like bite size pieces and try to keep them all about the same so they cook evenly.
Zucchini
Yellow Squash
Corn on the cob (cut the kernels off)
Fresh Green Beans
Cherry or Grape Tomatoes
We usually keep it pretty simple and just use those veggies but if I have other things in the fridge I sometimes will toss in:
Broccoli
Cauliflower
Onion
Asparagus
Heat a big frying pan on medium to medium high heat. Add a tablespoon or two of olive oil. Once the oil is heated us toss all of your veggies in together. Add in your seasonings now. We like to always add salt and pepper and then whatever else we are in the mood for. Mrs. Dash, Montreal Steak Seasoning, Italian Seasoning, Rosemary/Basil/Thyme. Experiment and see what good combinations you can come up with! The secret to these tasting so good though is that you cannot stir them around much. Let them sit until the bottoms brown and get that yummy caramelization. Then flip them over and do the same thing, add your seasonings and let them sit until they brown. The grape tomatoes will also pop as they cook and they taste amazing when they do this. Once your veggies have some nice caramelization and are cooked through turn off the heat. You can either eat them just like this or I love to sprinkle on a little bit of fresh Parmesan cheese and let it melt in.
Give this a shot, you can have a delicious and healthy meal on the table in 30 minutes or less!
This meal is also great because you can adapt it easily to whatever veggies you have on hand or whatever your family likes. It is easy to make a small amount for a side dish or a huge pan full that you can eat off of for days.
Gather up your veggies and chop them up. We like bite size pieces and try to keep them all about the same so they cook evenly.
Zucchini
Yellow Squash
Corn on the cob (cut the kernels off)
Fresh Green Beans
Cherry or Grape Tomatoes
We usually keep it pretty simple and just use those veggies but if I have other things in the fridge I sometimes will toss in:
Broccoli
Cauliflower
Onion
Asparagus
Heat a big frying pan on medium to medium high heat. Add a tablespoon or two of olive oil. Once the oil is heated us toss all of your veggies in together. Add in your seasonings now. We like to always add salt and pepper and then whatever else we are in the mood for. Mrs. Dash, Montreal Steak Seasoning, Italian Seasoning, Rosemary/Basil/Thyme. Experiment and see what good combinations you can come up with! The secret to these tasting so good though is that you cannot stir them around much. Let them sit until the bottoms brown and get that yummy caramelization. Then flip them over and do the same thing, add your seasonings and let them sit until they brown. The grape tomatoes will also pop as they cook and they taste amazing when they do this. Once your veggies have some nice caramelization and are cooked through turn off the heat. You can either eat them just like this or I love to sprinkle on a little bit of fresh Parmesan cheese and let it melt in.
Give this a shot, you can have a delicious and healthy meal on the table in 30 minutes or less!
6.24.2014
Foods To Help Control Your Appetite
When you are trying to lose weight it is a given that you need to cut back on the amount that you are eating. But if you are cutting back and hungry all of the time then you are more likely to grab foods that are not good for you! The trick is to make sure that the food you are eating for meals and snacks is both healthy and filling. Here are some foods to add to your diet that will keep you feeling full longer!
Apples: You should try eating an apple 30 minutes before a meal. The fiber and water in the apple will help to fill you up so you will eat less.
Avocado: Eating just a half of an avocado with your lunch may help you feel full for the rest of the afternoon, according to a study published in Nutrition Journal. Women who did that felt more satisfied and had a lower desire to snack three hours later than on days they ate a calorically equivalent lunch without the avocado.
Beans, Chickpeas & Lentils: These are protein rich super-foods that are full of antioxidants, fiber, B vitamins and iron. Eating more gives you all of those benefits but also helps control your appetite.
Soup: In a Penn State study, people who slurped a bowl of low-calorie, broth-based soup before their lunch entrées reduced their total calorie intake at the meal by 20%. "Soups can take the edge of your appetite since they take up a lot of volume in your stomach, but with very few calories," says Beth Saltz, RD, owner of nutritionskitchen.com.
Pickles: Pickles, sauerkraut, kimchi, and other fermented foods have short-chain fatty acids (SCFAs). Recent research in the Annals of The New York Academy of Sciences found that they help strengthen the bond between the gut and the brain. SCFAs stimulate production of hormones that cross the blood-brain barrier and improve appetite signaling. Fermented foods also boast probiotics, the healthy bacteria that help digestion.
Chili Powder: You may already know that capsaicin, the compound found in chilies that gives them their kick, fires up your metabolism. Recent research from Maastricht University in the Netherlands shows that adding heat to your meal may also control your appetite.
Dark Chocolate: Research suggests dark chocolate can help reduce blood pressure and protect the heart and brain. It's also more filling than milk chocolate and may help curb cravings for both sweet and salty foods, according to a study in the journal Nutrition & Diabetes. In fact, participants consumed 17% fewer calories at a meal following a dose of dark chocolate.
Eggs: Starting your day with eggs will leave you feeling satisfied until lunch. The power's in the protein: research from the University of Missouri at Columbia suggests that eating a 300-calorie breakfast made up of 30 to 39 grams of protein (think: eggs and sausage) reduces hunger pangs and increases fullness during the time between breakfast and lunch. What's more, the research revealed that high-protein breakfast eaters consume fewer calories throughout the day.
Nuts: In a British Journal of Nutrition study, obese women who paired either 1.5 ounces of peanuts or 3 tablespoons of peanut butter with Cream of Wheat cereal and orange juice felt fuller for up to 12 hours after finishing breakfast than those who didn't eat the peanut products. "Nuts are essentially designed by nature to control appetite because they're rich in healthy unsaturated fat, along with bonus protein and fiber," says Cynthia Sass, MPH, RD, Health contributing nutrition editor. Together, the three nutrients slow digestion and regulate blood sugar when combined with carbs like fruit, oatmeal, or brown rice.
Oatmeal: Oatmeal is higher in fiber and protein and also has higher amounts of beta-glucan–the sugars that give oatmeal its heart-healthy properties, hydration, and molecular weight compared to ready-to-eat cereals.
Water: Being low on water can trick your body into thinking it is hungry. The symptoms of being dehydrated are similar to those of being hungry. Next time you are wanting a snack, first drink a tall glass of water and then wait 10 minutes. There is a good chance your hunger pangs will pass and you will save yourself a lot of calories.
Source: Health.com
Apples: You should try eating an apple 30 minutes before a meal. The fiber and water in the apple will help to fill you up so you will eat less.
Avocado: Eating just a half of an avocado with your lunch may help you feel full for the rest of the afternoon, according to a study published in Nutrition Journal. Women who did that felt more satisfied and had a lower desire to snack three hours later than on days they ate a calorically equivalent lunch without the avocado.
Beans, Chickpeas & Lentils: These are protein rich super-foods that are full of antioxidants, fiber, B vitamins and iron. Eating more gives you all of those benefits but also helps control your appetite.
Soup: In a Penn State study, people who slurped a bowl of low-calorie, broth-based soup before their lunch entrées reduced their total calorie intake at the meal by 20%. "Soups can take the edge of your appetite since they take up a lot of volume in your stomach, but with very few calories," says Beth Saltz, RD, owner of nutritionskitchen.com.
Pickles: Pickles, sauerkraut, kimchi, and other fermented foods have short-chain fatty acids (SCFAs). Recent research in the Annals of The New York Academy of Sciences found that they help strengthen the bond between the gut and the brain. SCFAs stimulate production of hormones that cross the blood-brain barrier and improve appetite signaling. Fermented foods also boast probiotics, the healthy bacteria that help digestion.
Chili Powder: You may already know that capsaicin, the compound found in chilies that gives them their kick, fires up your metabolism. Recent research from Maastricht University in the Netherlands shows that adding heat to your meal may also control your appetite.
Dark Chocolate: Research suggests dark chocolate can help reduce blood pressure and protect the heart and brain. It's also more filling than milk chocolate and may help curb cravings for both sweet and salty foods, according to a study in the journal Nutrition & Diabetes. In fact, participants consumed 17% fewer calories at a meal following a dose of dark chocolate.
Eggs: Starting your day with eggs will leave you feeling satisfied until lunch. The power's in the protein: research from the University of Missouri at Columbia suggests that eating a 300-calorie breakfast made up of 30 to 39 grams of protein (think: eggs and sausage) reduces hunger pangs and increases fullness during the time between breakfast and lunch. What's more, the research revealed that high-protein breakfast eaters consume fewer calories throughout the day.
Nuts: In a British Journal of Nutrition study, obese women who paired either 1.5 ounces of peanuts or 3 tablespoons of peanut butter with Cream of Wheat cereal and orange juice felt fuller for up to 12 hours after finishing breakfast than those who didn't eat the peanut products. "Nuts are essentially designed by nature to control appetite because they're rich in healthy unsaturated fat, along with bonus protein and fiber," says Cynthia Sass, MPH, RD, Health contributing nutrition editor. Together, the three nutrients slow digestion and regulate blood sugar when combined with carbs like fruit, oatmeal, or brown rice.
Oatmeal: Oatmeal is higher in fiber and protein and also has higher amounts of beta-glucan–the sugars that give oatmeal its heart-healthy properties, hydration, and molecular weight compared to ready-to-eat cereals.
Water: Being low on water can trick your body into thinking it is hungry. The symptoms of being dehydrated are similar to those of being hungry. Next time you are wanting a snack, first drink a tall glass of water and then wait 10 minutes. There is a good chance your hunger pangs will pass and you will save yourself a lot of calories.
Source: Health.com
6.10.2014
Blue Banana Protein Shake
Blueberries are in season right now and I just can't get enough of them. I have been tossing a handful or two in my Cheerios every morning and grabbing handfuls out of the fridge when ever a craving strikes. Blueberries and banana are a great flavor combination and so healthy for you. Toss them together in this four ingredient shake that will taste delicious and is good for you!
Blue Banana Protein Shake
Prep time: 10 minutes
Total time: 10 minutes
Servings: 1
1/2 cup frozen chopped banana
1/2 cup frozen blueberries
3/4 cup 1% milk
1 scoop vanilla protein powder (6 Tablespoons)
In blender, place all ingredients. Cover, blend on high speed until smooth. Pour into a large glass and serve immediately.
If you don't have frozen bananas and blueberries you can use fresh and then add a 1/2 cup of ice. And if you don't have protein powder try substituting some plain or vanilla Greek yogurt for that added protein to keep you going longer. You can also sub out the blueberries for any berry that you have.
I keep a good supply of bananas on hand, I love them. But when they are ripening faster than I can eat them I like to cut them up into chunks, put them in a sandwich baggie and toss them in the freezer. That way I have frozen bananas whenever the smoothie craving hits!
Source: livebetteramerica.com
Blue Banana Protein Shake
Prep time: 10 minutes
Total time: 10 minutes
Servings: 1
1/2 cup frozen chopped banana
1/2 cup frozen blueberries
3/4 cup 1% milk
1 scoop vanilla protein powder (6 Tablespoons)
In blender, place all ingredients. Cover, blend on high speed until smooth. Pour into a large glass and serve immediately.
If you don't have frozen bananas and blueberries you can use fresh and then add a 1/2 cup of ice. And if you don't have protein powder try substituting some plain or vanilla Greek yogurt for that added protein to keep you going longer. You can also sub out the blueberries for any berry that you have.
I keep a good supply of bananas on hand, I love them. But when they are ripening faster than I can eat them I like to cut them up into chunks, put them in a sandwich baggie and toss them in the freezer. That way I have frozen bananas whenever the smoothie craving hits!
Source: livebetteramerica.com
5.13.2014
10 Foods That Are Much Healthier Than You Think
There are a lot of foods that we love that get a bad wrap. Well it turns out that some of them aren't as bad as we once thought they were. See how many of these delicious and good for you foods that you can incorporate into your diet.
Avocado: It may surprise you but avocados are actually fruits; fruits that contain fat. They are actually one of the few produce items that do. Their heart protecting monounsaturated fats are actually one of the things that make them healthy. Eating these tasty green fruits can help lower your risk of heart disease and stroke.
Spaghetti and Meatballs: You get iron and protein from the beef, lycopene from the tomatoes and energy producing carbs from the pasta, this dish is an energy producing trifecta. If you make sure that you are using lean beef and are sticking to modest sized portions you can definitely enjoy it's benefits without overdoing it. Limit yourself to 3 ounces of meat and 1 cup of cooked pasta. You can also increase the benefits by using whole wheat pasta and adding mushrooms to the meatballs to add fiber and cut fat. Eat this alongside a big green salad with lots of veggies.
Bananas: These used to be bashed for their high sugar and carb content but bananas are incredibly healthy fruits. A small banana has the same calories, carbs and fiber as an apple. They are packed with vitamins C and B6 and good for your heart potassium.
Peanut Butter: It definitely contains fat but 30 percent of your daily calories should come from healthy fats and peanut butter is a great choice for that. It is also a great way to get protein, fiber and vitamin E. The same goes for whole peanuts or other nuts such as almonds or walnuts.
Coffee: It may add a little pep to your step but it is also full of antioxidants. Research has linked drinking this brewed beverage to a decreased risk of type-2 diabetes and improved mental health as you age.
Corn: Many people frown on this veggie because it is starchy. Well it may be starchy but it is actually a grain. One cup of corn kernels has 5 grams of protein, 4 grams of fiber and energy producing B vitamins. You can also eat corn in a variety of ways--polenta, tortillas and popcorn are all healthy whole-grain options.
Burritos: Burritos can be a healthy choice when they are filled with veggies, rice, beans and a small amount of meat. These burritos can cover all of your nutrition bases in one tortilla. Choose an 8 inch whole-wheat tortilla and stay away from the sour cream and loads of cheese to keep the calories and fat in check. Try adding things like white beans, avocados and chicken to mix things up a bit.
Chicken Thighs: Dark meat chicken has a bad rap for being fatty and artery clogging but it is actually the skin you should be avoiding. Dark meat, like avocados, is high in monounsaturated fat. Thighs are also more affordable than boneless skinless chicken breasts.
Eggs: Eggs do contain some cholesterol, but that doesn't mean they are a total no-no for you. According to the American Egg Board, healthy individuals can eat up to two eggs per day without significantly affecting blood cholesterol levels. Eggs are also full of vitamin A, D and the antioxidant lutein. Don't skip the yolks, there is just as much protein in there as the whites.
Potatoes: They are another veggie that has been shunned for it's starch content but potatoes are a nutrition powerhouse. A medium potato has 165 calories, 5 grams of fiber, 4 grams of protein, 10 percent of your daily iron and 70 percent of your daily vitamin C.
Source: foodnetwork.com
Avocado: It may surprise you but avocados are actually fruits; fruits that contain fat. They are actually one of the few produce items that do. Their heart protecting monounsaturated fats are actually one of the things that make them healthy. Eating these tasty green fruits can help lower your risk of heart disease and stroke.
Spaghetti and Meatballs: You get iron and protein from the beef, lycopene from the tomatoes and energy producing carbs from the pasta, this dish is an energy producing trifecta. If you make sure that you are using lean beef and are sticking to modest sized portions you can definitely enjoy it's benefits without overdoing it. Limit yourself to 3 ounces of meat and 1 cup of cooked pasta. You can also increase the benefits by using whole wheat pasta and adding mushrooms to the meatballs to add fiber and cut fat. Eat this alongside a big green salad with lots of veggies.
Bananas: These used to be bashed for their high sugar and carb content but bananas are incredibly healthy fruits. A small banana has the same calories, carbs and fiber as an apple. They are packed with vitamins C and B6 and good for your heart potassium.
Peanut Butter: It definitely contains fat but 30 percent of your daily calories should come from healthy fats and peanut butter is a great choice for that. It is also a great way to get protein, fiber and vitamin E. The same goes for whole peanuts or other nuts such as almonds or walnuts.
Coffee: It may add a little pep to your step but it is also full of antioxidants. Research has linked drinking this brewed beverage to a decreased risk of type-2 diabetes and improved mental health as you age.
Corn: Many people frown on this veggie because it is starchy. Well it may be starchy but it is actually a grain. One cup of corn kernels has 5 grams of protein, 4 grams of fiber and energy producing B vitamins. You can also eat corn in a variety of ways--polenta, tortillas and popcorn are all healthy whole-grain options.
Burritos: Burritos can be a healthy choice when they are filled with veggies, rice, beans and a small amount of meat. These burritos can cover all of your nutrition bases in one tortilla. Choose an 8 inch whole-wheat tortilla and stay away from the sour cream and loads of cheese to keep the calories and fat in check. Try adding things like white beans, avocados and chicken to mix things up a bit.
Chicken Thighs: Dark meat chicken has a bad rap for being fatty and artery clogging but it is actually the skin you should be avoiding. Dark meat, like avocados, is high in monounsaturated fat. Thighs are also more affordable than boneless skinless chicken breasts.
Eggs: Eggs do contain some cholesterol, but that doesn't mean they are a total no-no for you. According to the American Egg Board, healthy individuals can eat up to two eggs per day without significantly affecting blood cholesterol levels. Eggs are also full of vitamin A, D and the antioxidant lutein. Don't skip the yolks, there is just as much protein in there as the whites.
Potatoes: They are another veggie that has been shunned for it's starch content but potatoes are a nutrition powerhouse. A medium potato has 165 calories, 5 grams of fiber, 4 grams of protein, 10 percent of your daily iron and 70 percent of your daily vitamin C.
Source: foodnetwork.com
4.24.2014
Fresh Fruit Frozen Yogurt Pops
Yum, creamy and fruit on a stick? How could you say no to that? You will love these, your children will love these and the possibilities are endless. 3 ingredients, some chopped up fruit and yogurt; it doesn't get much easier than this.
Fresh Fruit Frozen Yogurt Pops
Prep Time: 10 minutes
Total Time: 6 hours 10 minutes (freezing time)
Servings: 6
2 containers (6 oz each) of fat free french vanilla yogurt
Fresh Fruit Frozen Yogurt Pops
Prep Time: 10 minutes
Total Time: 6 hours 10 minutes (freezing time)
Servings: 6
2 containers (6 oz each) of fat free french vanilla yogurt
- 2 cups cut-up fresh fruit (blueberries, bananas, cherries, grapes, papaya, peaches, oranges or raspberries)
- 1 tablespoon honey
- Place all ingredients in a blender and blend until smooth.
- Divide mixture among 6 (5-oz) paper cups. Cover cups with foil; insert craft stick into center of each pop. (Or fill ice pop molds according to manufacturer’s directions.) Freeze about 6 hours or until frozen.
- There are so many possibilities with these. You can try different flavors of yogurt with all sorts of combinations of fruit. And if you want little chunks of your fruit in the popsicle, just don't blend them together as long. As a kid we would make popsicles in ice cube trays with toothpicks, perfect kid size!
- Source: Live Better America
4.22.2014
Microwave Potato Chips
I don't know about you but I am always looking for the next great recipe. I read many food blogs and am obsessed with Pinterest! I have seen microwave potato chips popping up all over the place. People are using regular or sweet potatoes, slicing them thin and microwaving them and then claiming that they make great potato chips. Well you know what they were right, they are pretty tasty and super easy to make.Give them a shot, you will be happy with this healthy indulgence. I know I love some salty potato chips and these will definitely be made often in my house.
Microwave Potato Chips
Servings: 4
12-14 chips each
1 1/3 pounds potatoes, unpeeled and scrubbed
2 tsp olive oil
1/2 tsp salt
Cooking Spray
Slice potatoes into 1/8 inch slices for thicker chips and if you would like thinner ones then slice them thin on a mandolin. Toss all slices in a bowl with oil and salt and toss to coat evenly.
Coat a microwave safe plate with cooking spray. Arrange potatoes slices in a single layer on the plate (you will have to do more than one batch). Microwave them uncovered, on high, until some of the slices begin to brown around the edges, about 2-3 minutes. Turn the slices over, be careful they are hot! Continue microwaving them until they start to crisp and brown around the edges. About 30 seconds for very think slices and 2-4 minutes for thicker slices. Check them frequently and rearrange slices as needed to prevent scorching. Transfer the chips to another plate and allow them to cool completely. They will crisp up more as they cool. Repeat this process with the remaining slices.
Store them in an airtight container for up to 3 days, but I bet they won't last that long!
You can also add different seasonings and spices to the bowl when you toss the slices with the oil and salt, the possibilities are endless on the flavor combinations you can come up with!
Microwave Potato Chips
Servings: 4
12-14 chips each
1 1/3 pounds potatoes, unpeeled and scrubbed
2 tsp olive oil
1/2 tsp salt
Cooking Spray
Slice potatoes into 1/8 inch slices for thicker chips and if you would like thinner ones then slice them thin on a mandolin. Toss all slices in a bowl with oil and salt and toss to coat evenly.
Coat a microwave safe plate with cooking spray. Arrange potatoes slices in a single layer on the plate (you will have to do more than one batch). Microwave them uncovered, on high, until some of the slices begin to brown around the edges, about 2-3 minutes. Turn the slices over, be careful they are hot! Continue microwaving them until they start to crisp and brown around the edges. About 30 seconds for very think slices and 2-4 minutes for thicker slices. Check them frequently and rearrange slices as needed to prevent scorching. Transfer the chips to another plate and allow them to cool completely. They will crisp up more as they cool. Repeat this process with the remaining slices.
Store them in an airtight container for up to 3 days, but I bet they won't last that long!
You can also add different seasonings and spices to the bowl when you toss the slices with the oil and salt, the possibilities are endless on the flavor combinations you can come up with!
4.08.2014
Delicious Superfoods For Spring
I love spring and the produce that it brings along with it. It is such a great way to come out of a cold winter to have so many delicious fruits and veggies at our fingertips just waiting to be eaten! I find myself going a little crazy at the store, buying enough to feed a large family and then coming home to remember it is just my husband and I and having to get very creative to eat all of that produce before it goes bad!
If you make the effort to eat better you will feel better, look better and have the energy to be able to perform well in everything in your life. "Food, if it's chosen well, can reshape our medical destinies for the better," says David Katz, MD, director of the Yale Prevention Research Center. "It can also improve our mood, focus, energy, skin, and metabolism."
You don't have to force yourself to choke down your veggies, with very minimal effort you can have a plate full of healthy things that will taste delicious. Try incorporating some of these into your meals every week, you won't be sorry that you did.
Asparagus: These spears are one of the best veggie sources of folate, a B vitamin that could help keep you out of a slump. "Folate is important for the synthesis of the neurotransmitters dopamine, serotonin, and norepinephrine," says David Mischoulon, MD, a psychiatrist at Harvard Medical School. All of these are crucial for mood.
A cup of cooked asparagus has 268 micrograms (mcg)—two-thirds of the 400 mcg RDA for women. Add a cup of enriched pasta—which is fortified with folic acid, the synthetic form of folate—and you'll have a feel-good meal indeed.
Walnuts: Walnuts are packed with tryptophan, an amino acid your body needs to create the feel-great chemical serotonin. (In fact, Spanish researchers found that walnut eaters have higher levels of this natural mood-regulator.) Another perk: "They're digested slowly," Dr. Katz says. "This contributes to mood stability and can help you tolerate stress."
Spinach: These tasty leaves are a great source of iron (especially if you don't eat meat), which is a key component in red blood cells that fuel our muscles with oxygen for energy.
Researchers in Sweden recently identified another way in which these greens might keep you charged: Compounds found in spinach actually increase the efficiency of our mitochondria, the energy-producing factories inside our cells. That means eating a cup of cooked spinach a day may give you more lasting power on the elliptical machine, or chasing after your children all day.
Artichokes: If you've been huffing and puffing up the stairs, try these spiky-leafed vegetables. They're loaded with magnesium, a mineral vital for more than 300 biochemical reactions in the body—including generating energy, says Forrest Nielsen, PhD, a U.S. Department of Agriculture research nutritionist. "If you're not getting enough magnesium, your muscles have to work harder to react and you tire more quickly."
About 68% of us aren't getting enough of this mineral. For women, the goal is 320 milligrams (mg) per day. One medium artichoke provides 77 mg of magnesium (and just 60 calories!). Other top sources include nuts, legumes, and whole grains.
Strawberries: They may not have the smoothest complexion themselves, but strawberries can get you one. They're loaded with antioxidants that help your skin repair damage caused by environmental factors like pollution and UV rays. Plus, they're packed with vitamin C (less than a cup gets you your entire 75 mg RDA)—the vitamin associated with fewer wrinkles and less dryness, per research in the American Journal of Clinical Nutrition.
Blueberries: Eat them regularly and you may reap big brain benefits. In a recent study, people with age-related memory decline who drank roughly two and a half cups of blueberry juice per day for 12 weeks (the equivalent of eating a cup of blueberries) made significant improvements on memory and learning tests compared with those who drank a placebo juice.
The secret component? A type of antioxidant called anthocyanins, says study co-author Robert Krikorian, PhD, a psychologist at the University of Cincinnati: "Anthocyanins have been shown in animal studies to increase signals among brain cells and improve their resilience, enhancing learning and memory."
Source: Health.com
If you make the effort to eat better you will feel better, look better and have the energy to be able to perform well in everything in your life. "Food, if it's chosen well, can reshape our medical destinies for the better," says David Katz, MD, director of the Yale Prevention Research Center. "It can also improve our mood, focus, energy, skin, and metabolism."
You don't have to force yourself to choke down your veggies, with very minimal effort you can have a plate full of healthy things that will taste delicious. Try incorporating some of these into your meals every week, you won't be sorry that you did.
Asparagus: These spears are one of the best veggie sources of folate, a B vitamin that could help keep you out of a slump. "Folate is important for the synthesis of the neurotransmitters dopamine, serotonin, and norepinephrine," says David Mischoulon, MD, a psychiatrist at Harvard Medical School. All of these are crucial for mood.
A cup of cooked asparagus has 268 micrograms (mcg)—two-thirds of the 400 mcg RDA for women. Add a cup of enriched pasta—which is fortified with folic acid, the synthetic form of folate—and you'll have a feel-good meal indeed.
Walnuts: Walnuts are packed with tryptophan, an amino acid your body needs to create the feel-great chemical serotonin. (In fact, Spanish researchers found that walnut eaters have higher levels of this natural mood-regulator.) Another perk: "They're digested slowly," Dr. Katz says. "This contributes to mood stability and can help you tolerate stress."
Spinach: These tasty leaves are a great source of iron (especially if you don't eat meat), which is a key component in red blood cells that fuel our muscles with oxygen for energy.
Researchers in Sweden recently identified another way in which these greens might keep you charged: Compounds found in spinach actually increase the efficiency of our mitochondria, the energy-producing factories inside our cells. That means eating a cup of cooked spinach a day may give you more lasting power on the elliptical machine, or chasing after your children all day.
Artichokes: If you've been huffing and puffing up the stairs, try these spiky-leafed vegetables. They're loaded with magnesium, a mineral vital for more than 300 biochemical reactions in the body—including generating energy, says Forrest Nielsen, PhD, a U.S. Department of Agriculture research nutritionist. "If you're not getting enough magnesium, your muscles have to work harder to react and you tire more quickly."
About 68% of us aren't getting enough of this mineral. For women, the goal is 320 milligrams (mg) per day. One medium artichoke provides 77 mg of magnesium (and just 60 calories!). Other top sources include nuts, legumes, and whole grains.
Strawberries: They may not have the smoothest complexion themselves, but strawberries can get you one. They're loaded with antioxidants that help your skin repair damage caused by environmental factors like pollution and UV rays. Plus, they're packed with vitamin C (less than a cup gets you your entire 75 mg RDA)—the vitamin associated with fewer wrinkles and less dryness, per research in the American Journal of Clinical Nutrition.
Blueberries: Eat them regularly and you may reap big brain benefits. In a recent study, people with age-related memory decline who drank roughly two and a half cups of blueberry juice per day for 12 weeks (the equivalent of eating a cup of blueberries) made significant improvements on memory and learning tests compared with those who drank a placebo juice.
The secret component? A type of antioxidant called anthocyanins, says study co-author Robert Krikorian, PhD, a psychologist at the University of Cincinnati: "Anthocyanins have been shown in animal studies to increase signals among brain cells and improve their resilience, enhancing learning and memory."
Source: Health.com
4.03.2014
My New Favorite Healthy Snack!
I have an obsession with apples right now. I have always enjoyed a good apple but right now for some reason, I just can't seem to get enough of them! The other day I was suddenly starving, and dinner wasn't for another couple of hours. I wanted an apple but knew that just an apple wasn't going to be enough for me that day, so I improvised and came up with a really tasty snack! I cut my apple into round slices, topped each slice with a little bit of peanut butter and a couple of mini chocolate chips. It was SO good! It was a pretty healthy snack, had some protein to make it substantial and that little bit of chocolate curbed my sweet tooth. So quick and so tasty, give them a try.
1 Apple (Pink Lady's are my fave right now!)
1 T peanut butter
1 T mini chocolate chips
Wash and core the apple and slice into round slices about 1/4" inch thick. If you don't have an apple corer you could also just cut your apple into 8 chunks, it will work just as well. Spread a light layer of peanut butter on each slice and sprinkle with a couple of chocolate chips. That's it!
You could also mix things up to whatever you are in the mood for or have in your pantry. Instead of peanut butter, try almond butter or nutella. For toppings you could use chopped almonds, pecans, peanuts or walnuts. Sprinkle on some oats or coconut and maybe even some craisins or raisins. The possibilities are endless.
1 Apple (Pink Lady's are my fave right now!)
1 T peanut butter
1 T mini chocolate chips
Wash and core the apple and slice into round slices about 1/4" inch thick. If you don't have an apple corer you could also just cut your apple into 8 chunks, it will work just as well. Spread a light layer of peanut butter on each slice and sprinkle with a couple of chocolate chips. That's it!
You could also mix things up to whatever you are in the mood for or have in your pantry. Instead of peanut butter, try almond butter or nutella. For toppings you could use chopped almonds, pecans, peanuts or walnuts. Sprinkle on some oats or coconut and maybe even some craisins or raisins. The possibilities are endless.
3.27.2014
Asparagus...What You May Not Know
Asparagus is in season right now! I did not like those green spears when I was a child. There was a horse pasture across the road and there was asparagus that grew right outside of the fence on the side of the road. My mom would go over and pick it and I dreaded dinner when she did because we were always required to have at least one spear. I hated chocking those things down! Now that I am older though I have grown to love those tasty spears. After you read about how great they are, hopefully you will look differently at them next time you see them in the store and will give them a shot!
There are many ways that you can cook asparagus and all sorts of recipes you can put them in. My favorites are to toss the spears with a little olive oil, sprinkle with a little salt and pepper and then roast them in the office for about 10-15 minutes. I like to leave them tender crisp and then we use our fingers and pick them up like they are french fries! I often make them alongside a panini or burger in place of fries. Another way I use them a lot lately is to cut them into 2 inch pieces and dump them in my pasta or stir fry along with all the other veggies.
There are many ways that you can cook asparagus and all sorts of recipes you can put them in. My favorites are to toss the spears with a little olive oil, sprinkle with a little salt and pepper and then roast them in the office for about 10-15 minutes. I like to leave them tender crisp and then we use our fingers and pick them up like they are french fries! I often make them alongside a panini or burger in place of fries. Another way I use them a lot lately is to cut them into 2 inch pieces and dump them in my pasta or stir fry along with all the other veggies.
Nutrition Highlights
- Asparagus is a rich source of folic acid, containing about 30 percent Daily Value for ½ cup (about 6 spears or 85 grams) cooked.
- It’s also a good source of vitamin A for healthy vision, and vitamin K, which assists in blood clotting.
- Six spears of asparagus contain about 20 calories and 1.5 grams of fiber.
Varieties
- Asparagus comes in two varieties: green and purple. White asparagus is actually the same variety as green, except that it’s grown without sunlight, which means it can’t produce chlorophyll.
When is Asparagus in Season?
- Because it grows so quickly, asparagus is usually one of the first springtime harvests, though it can grow almost year-round in warmer climates, like California's.
How to Choose Asparagus
- Select stalks that are firm and fresh with tightly closed tips.
- For even cooking time, choose stalks with a uniform diameter.
- The larger the diameter of the spears, the more tender they will be – though they may require peeling.
How to Store Asparagus
- Do not wash asparagus before storing. It will stay fresher longer if you wait until you’re ready to use it to wash it.
- Wrap stalks in a moist paper towel, position upright (cut-side down) in a water-tight container, then and add 1 to 2 inches of water. Cover with a loose plastic bag.
- Stored properly, fresh asparagus will keep 3 to 4 days.
Prepping Asparagus
- Remove the tough ends by cutting with a knife or snapping by hand; spears will naturally break where color fades to white.
- To remove sand and dirt, submerge spears in a bowl of warm water and rinse well.
- Most asparagus does not need to be peeled, but thick spears with tough skin may be the exception. Use a vegetable peeler to get to the more tender stalk underneath. Take care not to peel the tips.
How to Cook with Asparagus
- Boiling: Trim ends and boil in salted water for 5 to 8 minutes. Take care not to overcook. Stalks should be crisp and tender.
- Steaming: Steam asparagus upright using an asparagus steamer for 2 to 6 minutes, or cut into stalks into 3-inch diagonal pieces and place in a steaming basket for 2 to 8 minutes. Asparagus can also be steamed using a double boiler or percolator: tie spears together, stand upright with the tips 1 to 2 inches above boiling water and cook covered for 5 to 8 minutes.
- Sautéing: Cut pieces diagonally into 2-inch pieces, place in a skillet with olive oil over medium heat and stir constantly for 3 to 5 minutes.
- Roasting: Pat stalks dry and place on a rimmed baking sheet. Drizzle with olive oil and roll each stalk to evenly coat. Sprinkle with sea salt and place in an oven at 375 degrees for 5 to 8 minutes.
- Grilling: Prepare stalks in the same manner as roasting (see above), transfer from baking sheet to grill, positioning stalks perpendicular to grill grates, and flip every few minutes for even grilling. Asparagus is done when slightly browned and still crisp.
- Microwaving: Place asparagus in a microwave-safe dish with 1/4 cup water. Cover and cook on high for 5 to 7 minutes, stirring every 2 to 3 minutes.
2.18.2014
Super Simple Black Bean Soup
Black Bean Soup
Saute 1 onion and 1 T cumin and 4 minced garlic cloves in 2 T olive oil.
Add 3 1/2 cups low-sodium chicken broth, 3 chopped tomatoes, one 15-ounce can black beans and one 1.4 ounce can diced green chili peppers. Bring to a boil, cover and simmer for 5 minutes.
Add 1 T snipped fresh cilantro. Garnish soup with crushed tortilla chips.
245 calories, 10g protein, 11g fat, 8g fiber
Saute 1 onion and 1 T cumin and 4 minced garlic cloves in 2 T olive oil.
Add 3 1/2 cups low-sodium chicken broth, 3 chopped tomatoes, one 15-ounce can black beans and one 1.4 ounce can diced green chili peppers. Bring to a boil, cover and simmer for 5 minutes.
Add 1 T snipped fresh cilantro. Garnish soup with crushed tortilla chips.
245 calories, 10g protein, 11g fat, 8g fiber
9.19.2013
Eat Grapes
I love this time of year because grapes are in season and I just can't get enough of them. Some days I realize that grapes are pretty much the only thing I have eaten and while they are delicious I shouldn't be eating just grapes! But if you are trying to improve your eating habits then you might want to think about stocking up on grapes. People who eat grapes and grape products take in more nutrients and eat healthier diets overall than those who don't, according to an observational study published in the Journal of Food Science.
Researchers looked at the results of the National Health and Nutrition Survey, a biannual survey that collects data on the eating habits of people in the U.S. They found that between 2003 and 2008, people who had consumed grapes, raisins, or 100 percent grape juice withing the 24-hour span just before they took the survey also consumed more fruit, dark green vegetables, orange vegetables, dietary fiber, vitamin A, vitamin C, calcium, magnesium and potassium. They also took in less solid fat, added sugars, and alcohol than those who hadn't eaten grape products.
Researchers looked at the results of the National Health and Nutrition Survey, a biannual survey that collects data on the eating habits of people in the U.S. They found that between 2003 and 2008, people who had consumed grapes, raisins, or 100 percent grape juice withing the 24-hour span just before they took the survey also consumed more fruit, dark green vegetables, orange vegetables, dietary fiber, vitamin A, vitamin C, calcium, magnesium and potassium. They also took in less solid fat, added sugars, and alcohol than those who hadn't eaten grape products.
8.26.2013
Potato Chicken and Fresh Pea Salad
Potato Chicken and Fresh Pea Salad
Serve warm or at room temperature, or chilled for maximum versatility. Leftovers make and easy and satisfying lunch.
1 pound fingerling potatoes, cut into 1-inch pieces
2 cups fresh sugar snap peas
2 cups chopped skinless, boneless rotisserie chicken breast
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped red onion
2 T extra-virgin olive oil
2 T white wine vinegar
1 T fresh lemon juice
1 T Dijon mustard
1 tsp minced fresh tarragon
1 tsp salt
1/2 tsp freshly ground black pepper
1 garlic clove, minced
Place potatoes in a large sauce pan; cover with cold water. Bring to a boil. Reduce heat and simmer 10 minutes or until almost tender. Add peas; cook 2 minutes or until peas are crisp-tender. Drain; place vegetables in a large bowl. Add chicken, bell pepper, and onion.
Combine oil and remaining ingredients, stirring with a whisk. Drizzle over salad' toss gently to combine.
Yield: 4 servings (serving size: about 1 1/2 cups)
Serve warm or at room temperature, or chilled for maximum versatility. Leftovers make and easy and satisfying lunch.
1 pound fingerling potatoes, cut into 1-inch pieces
2 cups fresh sugar snap peas
2 cups chopped skinless, boneless rotisserie chicken breast
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped red onion
2 T extra-virgin olive oil
2 T white wine vinegar
1 T fresh lemon juice
1 T Dijon mustard
1 tsp minced fresh tarragon
1 tsp salt
1/2 tsp freshly ground black pepper
1 garlic clove, minced
Place potatoes in a large sauce pan; cover with cold water. Bring to a boil. Reduce heat and simmer 10 minutes or until almost tender. Add peas; cook 2 minutes or until peas are crisp-tender. Drain; place vegetables in a large bowl. Add chicken, bell pepper, and onion.
Combine oil and remaining ingredients, stirring with a whisk. Drizzle over salad' toss gently to combine.
Yield: 4 servings (serving size: about 1 1/2 cups)
7.15.2013
Yogurt and Healthy Toppings!
Greek yogurt is all the rage right now! It is full of so much good protein and calcium and is a healthy and filling breakfast. And as hard as I try to eat it because I know it is good for me, I just really struggle with plain old boring yogurt. I need some crunch and some fruit, something in it to make it a little more interesting while still keeping it healthy. Try out some of these ideas and you will never think the same of your plain old yogurt again!
- Peaches + Maple + Cardamom + Pecans
- Toss together pitted and quartered peaches with a pinch of cardamom and drizzle of maple syrup. Roast in 350°F oven until tender. Eat warm or at room temperature over yogurt with chopped pecans.
- Carrots + Cinnamon + Honey + Walnuts
- Coarsely grate carrots and toss with honey and cinnamon. Spoon over yogurt and sprinkle with chopped walnuts.
- Lemon + Almond Extract + Poppy seeds
- Stir lemon juice and a dash of almond extract into yogurt. Sprinkle with poppy seeds.
- Pistachios + Crystallized Ginger + Honey + Orange
- Whisk together honey, orange juice, and orange zest. Drizzle over yogurt, and sprinkle with chopped crystallized ginger and chopped pistachios.
- Honey + Almonds + Apricots
- Swirl honey into yogurt. Top with coarsely chopped almonds and apricots. Drizzle with additional honey.
- Sweet Potatoes + Maple Syrup + Hazelnuts
- Wrap whole sweet potatoes in aluminum foil and roast in a 375°F oven until tender. Peel and mash with a drizzle of maple syrup. Dollop on top of yogurt and sprinkle with hazelnuts.
- Raw Corn + Lime + Agave
- Whisk together lime juice, zest, and agave. Slice fresh sweet corn kernels off the cob. Toss with lime mixture and sprinkle over yogurt.
- Coconut + Shaved Dark Chocolate + Cocoa Powder
- Toast large flaked coconut in a 350°F oven until lightly browned and fragrant. Cool slightly. Stir cocoa powder into yogurt and top with the toasted coconut and chocolate shavings.
- Blueberry + Lemon + Sugar
- In a bowl smash together half of the blueberries with fresh lemon juice and a sprinkle of granulated sugar. Swirl gently into yogurt. Top with whole blueberries and lemon zest.
- Strawberries + Vanilla + Brown Sugar + Pecans
- Stir vanilla extract into yogurt. Top with diced fresh strawberries. Sprinkle brown sugar and coarsely chopped pecans over top and serve.
- Banana + Cinnamon + Peanuts
- Mash banana and cinnamon together with a fork until smooth. Swirl gently into yogurt and top with finely chopped peanuts.
- Strawberries + Maple + Balsamic Vinegar
- Whisk together balsamic vinegar and maple syrup in a bowl. Add the berries and set aside to macerate for 30 minutes. Spoon over yogurt.
5.23.2013
Toss Together Dinner-Healthified Confetti Quinoa Salad
Live is busy. We all have so many different things we need to be doing and so many places we need to be. Its very easy to feel like we don't have time to make dinner and just grab take out from somewhere or hit the drive through for a fast meal. Eating out all the time isn't healthy and will start to add weight onto you. There are many great tasting and healthy meals that you can through together in 30 minutes and have a meal that will satisfy you and not pack on the weight. The great thing is you can do so much of it ahead of time, have all the ingredients in your fridge that you can quickly throw a delicious meal together.
Healthified Confetti Quinoa Salad
Prep Time: 25 minutes
Servings: 6
1 cup reduced sodium chicken broth
1/2 cup quinoa
1 cup chopped sweet peppers
2 tomato, chopped
1 can chickpeas, drained and rinsed
1/2 cup chopped green onions
2 T chopped fresh parsley
2 T chopped fresh mint
2 T lemon juice
1/4 tsp salt
1/4 tsp pepper
In a small saucepan, combine broth quinoa. Bring to a boil, cover and simmer for 20 minutes until broth is absorbed. Remove from heat and set aside.
In a large bowl combine sweet peppers, tomatoes, chickpeas. green onion, parsley and mint. Add the cooked quinoa, mix well. Add lemon juice, toss well to mix. Season with salt and pepper. Can be eaten warm or cover and refrigerate and eat cold.
Source: Live Better America
Healthified Confetti Quinoa Salad
Prep Time: 25 minutes
Servings: 6
1 cup reduced sodium chicken broth
1/2 cup quinoa
1 cup chopped sweet peppers
2 tomato, chopped
1 can chickpeas, drained and rinsed
1/2 cup chopped green onions
2 T chopped fresh parsley
2 T chopped fresh mint
2 T lemon juice
1/4 tsp salt
1/4 tsp pepper
In a small saucepan, combine broth quinoa. Bring to a boil, cover and simmer for 20 minutes until broth is absorbed. Remove from heat and set aside.
In a large bowl combine sweet peppers, tomatoes, chickpeas. green onion, parsley and mint. Add the cooked quinoa, mix well. Add lemon juice, toss well to mix. Season with salt and pepper. Can be eaten warm or cover and refrigerate and eat cold.
Source: Live Better America
3.18.2013
Great Healthy Snacks
Each of these snacks is about 150 calories each and you should eat two a day.
- 2 dried figs and 1/2 ounce cheddar
- 2 Nature Valley Dark Chocolate Granola Thins
- 1 Yoplait Whips! yogurt, frozen
- 1 strawberry milkshake made with 8 ounces plain soy milk blended with 3 frozen strawberries
- 2 Wasa Crispbreads with 1 tablespoon goat cheese and a drizzle honey
- 15 pistachios and 1 skinny vanilla latte (no sugar)
- 1/2 whole wheat pita with 2 tablespoons roasted red pepper hummus
- 1/2 banana rolled in melted chocolate chips and finely chopped peanuts then frozen
- 1 Skinny Cow Chocolate Peanut Butter sandwich
- 10 baby carrots dipped in 2 tablespoons light ranch dressing
- 1 piece low-fat string cheese and 1 small pear
- 21 raw almonds
- 3 cups air-popped popcorn tossed with 2 tablespoons Parmesan
- 7 Hershey's Kisses Special Dark Chocolate candies
3.08.2013
Healthified Tuscan White Bean Soup
A lot of places around the country are still experiencing crazy winter weather and some are starting to show signs of spring. The one thing I will miss when winter is officially gone is I won't be wanting to eat soup every night so I am trying to eat lots of them until it really is spring! Try this one out, it only has 120 calories per serving and 1/2 gram of fat and best of all it is delicious!
Healthified Tuscan White Bean Soup
Servings: 6
Prep Time: 10 minutes
Total Time: 35 minutes
1 medium onion, chopped
In a large saucepan, cook onion, bacon, and garlic about 5 minutes or until onion is tender. Stir in beans; cook 1 minute more. Stir in tomatoes, chicken broth, dried thyme, and black pepper. Bring to boiling; reduce heat. Cover and simmer for 20 minutes.
Remove from heat. Mash bean mixture slightly with the back of a wooden spoon. Stir in spinach. Let stand, covered, for 1 minute to wilt spinach.
If desired, serve with toasted baguette slices and/or garnish with fresh thyme sprigs.
Healthified Tuscan White Bean Soup
Servings: 6
Prep Time: 10 minutes
Total Time: 35 minutes
1 medium onion, chopped
- 1 slice bacon, snipped
- 2 cloves garlic, minced
- 1 can (15 oz) no-salt-added cannellini beans (white kidney beans), rinsed and drained
- 1 can (14.5 oz) no-salt-added diced tomatoes, undrained
- 1 3/4 cups reduced-sodium chicken broth
- 1 teaspoon dried thyme, crushed
- 1/8 teaspoon black pepper
- 3 cups baby spinach leaves
In a large saucepan, cook onion, bacon, and garlic about 5 minutes or until onion is tender. Stir in beans; cook 1 minute more. Stir in tomatoes, chicken broth, dried thyme, and black pepper. Bring to boiling; reduce heat. Cover and simmer for 20 minutes.
Remove from heat. Mash bean mixture slightly with the back of a wooden spoon. Stir in spinach. Let stand, covered, for 1 minute to wilt spinach.
If desired, serve with toasted baguette slices and/or garnish with fresh thyme sprigs.
2.14.2013
Turkey and Spinach Manicotti
Did you know that spinach offers a host of nutrients including vitamins A, C and iron to
name a few. Iron helps transport oxygen to red blood cells to prevent
anemia. And all of that is good for your heart which is perfect because this month is heart health month. Give this recipe a try, its delicious, easy and is good for your heart!
Turkey and Spinach Manicotti
Prep time: 30 minutes
Total time: 50 minutes
Servings: 4
8 uncooked manicotti pasta shells
1/2 pound lean (at least 90%) ground turkey
1 medium onion chopped (1/2 cup)
2 tsp finely chopped garlic
1 cup fat-free ricotta cheese
1 tsp Italian seasoning
1 box frozen cut spinach, thawed, squeeze to drain
1 1/2 cups pasta sauce, any flavor, or marinara sauce
2 T finely grated Parmesan cheese
Heat oven to 375. Spray 11X7 inch baking dish with cooking spray. Cook pasta shells as directed on box, omitting sauce. Rinse with cool water, drain well.
In a medium skillet cook turkey, garlic and onion over medium heat, about 5 minutes, stirring frequently until turkey is no longer pink. Remove from heat and stir in ricotta cheese, Italian seasoning and spinach.
Spoon turkey mixture into shells; arrange in baking dish. Spoon marinara sauce over shells. Bake 20 to 25 minutes or until hot and bubbly. Sprinkle with Parmesan cheese.
*Look for pasta sauce containing less than 300 mg sodium per 1/2-cup serving.
*For fresh herb flavor, use a combination of 1 to 2 tablespoons chopped fresh basil, oregano, thyme and Italian parsley for the dried Italian seasoning.
Source: Live Better America
Turkey and Spinach Manicotti
Prep time: 30 minutes
Total time: 50 minutes
Servings: 4
8 uncooked manicotti pasta shells
1/2 pound lean (at least 90%) ground turkey
1 medium onion chopped (1/2 cup)
2 tsp finely chopped garlic
1 cup fat-free ricotta cheese
1 tsp Italian seasoning
1 box frozen cut spinach, thawed, squeeze to drain
1 1/2 cups pasta sauce, any flavor, or marinara sauce
2 T finely grated Parmesan cheese
Heat oven to 375. Spray 11X7 inch baking dish with cooking spray. Cook pasta shells as directed on box, omitting sauce. Rinse with cool water, drain well.
In a medium skillet cook turkey, garlic and onion over medium heat, about 5 minutes, stirring frequently until turkey is no longer pink. Remove from heat and stir in ricotta cheese, Italian seasoning and spinach.
Spoon turkey mixture into shells; arrange in baking dish. Spoon marinara sauce over shells. Bake 20 to 25 minutes or until hot and bubbly. Sprinkle with Parmesan cheese.
*Look for pasta sauce containing less than 300 mg sodium per 1/2-cup serving.
*For fresh herb flavor, use a combination of 1 to 2 tablespoons chopped fresh basil, oregano, thyme and Italian parsley for the dried Italian seasoning.
Source: Live Better America
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