Stock Your Kitchen

We are all guilty of it, we decide that we are going to be healthier; eat better and get more exercise. You can buy lots of vegetables, fill your fridge full of them, but that doesn't mean you are going to eat them. Especially when you stick them into the vegetable drawer where they hide and you forget about them. "Healthy eating is about having the right foods ready and waiting for you," says nutritionist David Grotto, R.D., the author of 101 Foods That Could Save Your Life. "Bust fruits and veggies out of the crisper prison, wash them, cut them up and put them at the front of the center shelf in your fridge. You're more likely to eat whatever is directly in your line of sight." Try keeping these foods on hand to make it easy to whip up a healthy meal or snack. 

• Milk: Research has shown that two glasses of nonfat milk after exercise helps you gain more muscle and lose more fat.
• Full-fat cheese: Go for a little bit of the good stuff instead of too much of the skinnier version. "You'll end up eating more of the low-fat cheese if you're not fully satisfied by it," Grotto says.
• Greek Yogurt: "It has more protein than regular yogurt, and it's extra creamy. Use it in place of sour cream or creme fraiche  in chilis, sauces, potatoes and dips," Grotto says.
• Frozen Vegetables: Just three minutes in the microwave and they're ready for you to add them to salads, soups or stir-fries or to munch on them for a snack with a little hummus or salsa.
• Healthy frozen meals: Look for entrees of less than 400 calories, with at least three grams of fiber and less than 500 milligrams of sodium.
• Low-sodium lunch meat: Eat it in sandwiches made from whole-grain bread, or roll it up with veggies and hummus in the middle.
• Cleaned and portioned frozen fish fillets: "Once it's defrosted salmon takes just minutes to prepare," Grotto says.
• Canned beans: "Rinse and then put a handful into soups, stews and salads for protein and fiber galore," Grotto suggests.
• Whole-grain cereal, crackers and pasta: Choose ones with at least five grams of protein and three grams of fiber. The protein will keep you feeling satisfied, and the fiber delivers long-lasting fullness.
• Peanut butter: "It's packed with protein and antioxidants, especially resveratrol, which has been found to help fight cancer and heart disease," Grotto says.
• Canola oil: This heart-healthy monounsaturated fat is the perfect choice for sauteing because it has a high smoking point. "Store it in the fridge, because oils become rancid when exposed to heat and air," Grotto advises.

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

Burrito Bowls

Mexican food is probably one of my absolute favorite things to make.  Ever since I was a little girl burritos were always my choice of food when my mom asked what she should make for dinner.  There are a lot of restaurants around that make some amazing burritos but sadly those burritos are not so healthy.  The tortilla alone can have over 300 calories!  My new favorite thing to eat are burrito bowls.  You get all of the yummy goodness of a burrito, minus the extra calories from the tortilla, and they are delicious!  You won't even miss the tortilla.  Also beware of the sour cream and cheese, those pack on calories to your meal quickly too.   They are fun to make with a group because you just put out bowls of any topping that sounds good and everyone can customize their own.  Try them out!

Here are some ideas of things to include in your burrito bowls:

Rice (brown or white) with chopped cilantro and lime juice mixed in.

Grilled chicken.

Black Beans: Combine two cans (one rinsed and drained) with cumin, chili powder, fresh minced garlic and lime.

Grilled peppers and onions.

Corn Salsa:  Start with canned or frozen corn and add a can of diced chiles or diced jalapenos, chopped peppers and cilantro and some lime juice.

Pico de gallo:  mix together diced tomatoes, onions, cilantro, jalapeno and lime juice.

Salsa. You can even add more variety by picking out a couple different types of salsa.

Chopped romaine lettuce.

Greek Yogurt.  This works as a great replacement for sour cream.  You won't really even notice a difference.

Lime tortilla chips.  These are also great for dipping into the salsas.

Source: Live Better America

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

Chicken Chili from The Titanium Chef

Can you believe it is 2012?  I sure can't!  With the new year comes the opportunity to make some changes in the way that we eat.  So to start things off right here is a recipe for a warm and hearty chili that is full of flavor and is good for you!

Chicken Chili
Makes 2 servings
Prep 25 minutes
Cooks 5-6 hours on low or 2 1/2-3 hours on high

8 ounces boneless skinless chicken breast cut into 1 inch pieces
1 15 ounce can White Beans, Great Northern Beans or Canellini Beans
1 1/4 cups reduced sodium chicken stock
1/4 cup chopped onion
1/3 cup chopped green sweet pepper
1/2 of a jalapeno finely chopped
1/4 tsp cumin
1/4 tsp dried oregano, crushed
1/8 tsp ground white pepper
1 clove garlic, minced
2 T chopped tomato (optional)
2 T sliced green onion (optional)
2 T shredded Monterrey Jack cheese (optional)

In a medium skillet brown chicken.  In a 1 1/2 quart slow cooker combine chicken, drained beans, broth, onion, sweet pepper, jalapeno, cumin, oregano, white pepper and garlic.  Cook on high setting for 5-6 hours or on low setting for 2 1/2-3 hours.  If desired when done, sprinkle each serving with tomatoes, green onion and cheese. 

Per serving:  275 Calories, 2g Fat

Pumpkin Pie Bites from The Titanium Chef

I love baking during this time of the year because I can use pumpkin!  I know I could bake with it all year long but there is just something about chilly weather that makes baking with pumpkin perfect.  Try this delicious recipe from The Biggest Loser's chef Devin Alexander.  It contains healthy fruits, whole grains and natural sweeteners.  And another great bonus is that pumpkins are loaded with the cancer-fighting antioxidant beta carotene.  What could be better than that, a delicious dessert that will also help prevent cancer?!?  Try it out, you won't be disappointed!

Pumpkin Pie Bites
Serves 32

Butter-flavored cooking spray
3/4 cup whole-grain, crunchy, low-sugar cereal (like Kashi's Whole-Grain Nuggets)
2 T maple syrup
1/4 tsp ground cinnamon
8 egg whites
1 15-oz (1 3/4 cups) solid pumpkin puree
3/4 cup agave nectar
2 T whole-wheat pastry Flour
2 1/2 tsp pure vanilla extract
1 1/4 tsp pumpkin pie spice
1/2 tsp baking powder
1/4 tsp salt

Heat the oven to 350 degrees.  Coat and 11X7 glass or ceramic baking dish with cooking spray. 

Finely grind cereal in food processer.  Transfer to a small mixing bowl and stir in syrup and cinnamon.  Spoon into baking dish; spread evenly across bottom.  Bake for 7-9 minutes, or until lightly browned.

Meanwhile, in a large mixing bowl, lightly beat egg whites until they bubble very slightly.  Fold in pumpkin, agave nectar and flour until well-combined.  Stir in vanilla, pie spice, baking powder and salt and continue mixing until well combined.  Pour into baked crust, spreading in an even layer.  Bake 40-45 minutes, until a toothpick inserted in center comes out almost clean.  Cool on wire rack.

Cut 32 pumpkin "bites" (3 cuts along the width, 7 cups along the length).  Top each bit with 1 tsp whipped topping, if desired.

Nutrition per "bite": 94 calories; trace fat; trace saturated fat; 0mg cholesterol; 102mg sodium; 21g carbohydrates; 15g sugar; 2g fiber; 3g protein.

Agave nectar-made from the Mexican agave plant-is available at most supermarkets, but make sure to buy a brand that doesn't contain added high-fructose corn syrup.  If you have a local Sam's Club or Costco they have by far the best deals on agave. 

Peasant Stew from the Titanium Chef

Winter seems to be in full swing and all I want to eat is soup.  This soup has a lot of great flavors in it and is very low in calories and fat.  You can even make it healthier by making it vegetarian and leaving the chicken thighs out.  There are two kinds of beans in the soup so you will still get lots of great protein without the chicken.  This is a great crockpot recipe, try it out!

Peasant Stew
1 tsp cumin
1/4 tsp salt
1/4 tsp black pepper
6 chicken thighs, skinned (about 1.5 pounds)
1 cup chopped onion
1 can Mexican style tomatoes
1 can diced green chiles
1 can pinto beans, drained and rinsed
1 can kidney beans, drained and rinsed
1/4 cup minced cilantro
1/4 cup low fat sour cream

Combine cumin, salt and pepper; sprinkle over chicken.  Throw chicken, onion, tomatoes, chiles and beans into crockpot and cook on high for 4-6 hours or on low for 8.  Check chicken to make sure it is cooked through. 
Place 1 chicken thigh each in 6 bowls.  Ladle 1 1/4 cups stew into each bowl.  Top with 2 tsp cilantro and 2 tsp sour cream. 

Chicken Tacos from the Titanium Chef

I love Mexican food--- love it!  This is a pretty healthy, fast and easy dish.  These tacos were delicious, I probably could have eaten a dozen more!  This recipe is very versatile so you can mix things up with different veggies and meat and have all sorts of different combinations.

Chicken Tacos

2 chicken breasts
1 can diced tomatoes w/green chiles
Corn tortillas
Shredded cabbage or lettuce
Cilantro
Lime
Cilantro lime dressing
Avocado

Put chicken and tomatoes in the oven on 350 degrees and cook for 20 minutes. When chicken is no longer pink on the inside pull it out and shred it.  Cook corn tortillas in a pan with a little bit of oil, or just cooking spray.  When tortillas are cooked, pile on chicken, cilantro, lime juice, avocado and a little dressing and enjoy!

Chocolate Brownies With Fewer Calories

"This is a good recipe for people who love chocolate but are trying not to gain weight."
COOK TIME 25 Min
READY IN 45 Min
Original recipe yield 16 brownies
INGREDIENTS
6 (1 ounce) squares semisweet chocolate, chopped (or use 1 cup dark chocolate chips)
1/2 cup boiling water
4 egg whites
1 teaspoon vanilla extract
2/3 cup white sugar
2/3 cup all-purpose flour
1 teaspoon baking powder
1 pinch salt
1 tablespoon confectioners' sugar for dusting

DIRECTIONS
Preheat oven to 350 degrees F (175 degrees C). Lightly grease an 8x8 inch baking pan.
Melt chocolate in a large heat proof bowl over a pan of simmering water or in a microwave oven. Stir frequently until smooth then stir in the boiling water. Remove from heat and set aside to cool slightly.
Whisk the egg whites and vanilla into the chocolate mixture. Combine the sugar, flour, baking powder and salt; stir into the chocolate mixture just until blended. Spread evenly into the prepared pan.
Bake for 20 to 25 minutes in the preheated oven, or until the edges pull away from the sides of the pan. Let cool completely before cutting into squares and dusting with confectioners' sugar.
Nutritional Information
Servings Per Recipe: 16
Amount Per Serving
Calories: 111
Total Fat: 3.4g
Cholesterol: 0mg
Sodium: 61mg
Total Carbs: 18.9g
Dietary Fiber: 0.9g
Protein: 2.2g
recipe credit allrecipes.com