The Healthy Bite

True Love

2011-11-26T10:22:00.001-06:00

‎"Friends can help each other. A true friend is someone who lets you have total freedom to be yourself-and especially to feel. Or, not feel. Whatever you happen to be feeling at the moment is fine with them. That's what real love amounts to-letting a person be what he really is."

- Jim Morrison

I tried

2011-10-09T09:41:00.002-05:00

I tried really, really hard this weekend to like butternut squash. I really did try. But I just don't :(

Spaghetti Squash with Chili

2011-10-07T20:07:00.003-05:00

Spaghetti Squash with Chili
Slightly adapted from Better Homes and Gardens

1 spaghetti squash
8 ounces lean ground turkey (93/7 % or 99/1%)
1/2 cup chopped onion
1 clove garlic, minced
14 ounce can Rotel (or equivalent), drained
15 ounce can corn, drained
8 ounce can tomato sauce
2 tablespoons tomato paste (if you don't have that's okay)
2 tsp chili powder
1/2 tsp dried oregano, crushed

If you have never cooke spaghetti squash before, it's really not bad I promise. You can either bake or microwave it. I choose to bake mine because it could bake as I was making the chili.
To bake: Preheat oven to 375 degrees. Cut the squash in half lengthwise and remove seeds and middle (as you would a pumpkin). Place the squash halves with the cut sides down and the rind side up on a baking sheet or in a baking dish. Cook for ~30-45 minutes. I set my timer for 30min and they were done. Just poke with a fork to check. Be careful when you turn them over because the trapped steam is what helps them cook. Use a fork to softly scrap out the flesh, which comes out in string like strands.
To microwave: cut and clean in the same manner. Place one half in a baking dish with ~1/4 cup water. Cover and microwave for ~8-10 minutes. Do the same for the second half.

For the chili: In a medium saucepan cook ground turkey, onion, and garlic until meat is fully cooked and onion is tender. Season with a little salt and pepper while cooking. Drain off any fat.
Stir in Rotel, corn, tomato sauce, tomato paste, chili powder, and oregeno. Simmer, unconvered, for 10 minutes or desired consistency.

Top spaghetti squash with chili. Yum! I liked it! And I love being able to use spaghetti squash more in the fall and skip the pasta!

Product Review

2011-10-05T20:26:00.001-05:00

Del Monte Fruit Naturals - Mixed Berries

Yuck!

I don't really like fruit cups, I'd much rather eat the real fruit. And I'm not a big juice fan, all the calories and sugar with decreased vitamins/minerals and fiber. But I had a BOGO free coupon for these fruit cups. They are found in the refrigerated fruit/juice section and are in 100% juice...hence "natural"

I thought the mixed berries looked awesome because it is rare to find blackberries and blueberries in a fruit cup. Plus these berries are more expensive and I can eat an entire package in one sitting! Please remember this review is my personal opinion, and I just feel like sharing from an RD and personal point of view.

What's in these natural berries? Blueberries, blackberries, reconstituted white grape juice, calcium lactate, natural flavor, ascorbic acid (to protect color), citric acid, potassium sorbate and sodium benzoate (to preserve quality). Why do my natural berries need natural flavors? Or natural things to preserve quality?

6 ounce cup, 100 calories. Did you know you can have about 1.3 cups of blueberries or 1.5 cups of blackberries for ~100 calories?

Now for taste...yuck! Do you see the color of my blackberry? The flavor of the berries was extra sweet and kinda fake flavored, which I'm not really a fan of.

I was gonna check the price on these to compare w/ the real fruit but forgot.

Bottom line I hated this and couldn't even finish either cup (I tried with both cups). Can't wait to buy me some fresh blueberries & blackberries!!

Love in my heart

2011-09-26T15:43:00.000-05:00

"I will greet this day with love in my heart. And how will I do this? Henceforth will I look on all things with love and I will be born again. I will love the sun for it warms my bones; yet I will love the rain for it cleanses my spirit. I will love the light for it shows me the way; yet I will love the darkness for it shows me the stars. I will welcome happiness for it enlarges my heart; yet I will endure sadness for it opens my soul. I will acknowledge rewards for they are my due; yet I will welcome obstacles for they are my challenge."

- Og Mandino

Tuscan Ribollita

2011-09-26T15:35:00.001-05:00

Tuscan Ribollita

Recipe found on Shutterbean & slightly adapted

3 cloves garlic, minced
1 small onion, chopped
1 carrot, chopped
1 celery stalk, chopped
2 Tbsp olive oil
1 - 28 oz. can whole peeled tomatoes
3 - 15 oz. cans cannellini beans, drained
1 1/2 cups chicken or vegetable broth
1 sprig fresh rosemary (if you have, I actually didn't have this & sprinkled in some dried Italian herbs instead)

salt & pepper to taste
1 bunch kale, roughly chopped (I had a really HUGE bunch of kale so just used about 2 cups tightly packed)

1 cup toasted bread crumbs
grated Parmesan

Directions:
1. In a large pot over medium heat, sauté the garlic, onion, carrot, & celery ingredients in the olive oil for 5 minutes.
2. Add the tomatoes and their juices, along with the beans, broth & rosemary. Salt and pepper a little. Simmer, covered until the beans break apart, about an hour. (I did a pretty hard simmer to help the beans break apart)
3. Add the kale and cook for 5 to 7 mins more. Stir in the bread crumbs and serve sprinkled with cheese.

*I found the crucial thing about this recipe is the breakdown of some of the beans therefore making this not a soup. My beans didn't fall apart very easily so I made sure to stir a lot and had to break up some beans & my whole tomatoes on my own. I had a can of tomatoes larger than the recipe called for so I decreased the broth. In the end my version had a little more liquid than the pictures on her blog so I added more breadcrumbs. All in all it thickened up a little & although it didn't look quite like her pics it was still not a soup and was super filling, hearty, and flavorful.

*Lets talk health and flavor a little....I knew this recipe was right up my alley but might bore some others. I was worried it might be a little bland since I left out the pancetta but I was amazing and excited and how super flavorful it was!! I think I'd like to give an extra big thanks to my onions for breaking apart as well to make this dish scrumptious! And talk about nutrition!!! Vitamin, mineral, antioxidant, phytochemical, and fiber packed!!!

LOVE THIS!

2011-09-13T22:20:00.002-05:00

"Be so strong that nothing can disturb your peace of mind. Talk health, happiness, and prosperity to every person you meet. Make all your friends feel there is something special in them. Look at the sunny side of everything. Think only of the best, work only for the best, and expect only the best. Be as enthusiastic about the success of others as you are about your own. Forget the mistakes of the past and press on to the greater achievements of the future. Give everyone a smile. Spend so much time improving yourself that you have no time left to criticize others. Be too big for worry and too noble for anger."

- Christian D. Larsen

New Favorite Snack

2011-07-19T17:27:00.002-05:00

These mixed with these....YUM!!

Calorie Free Lime Rickey's

2011-07-18T16:28:00.004-05:00

When I was a kid I was embarrassed to like the flavor 'grape'...I guess it was an uncool flavor to like. Well now I'm grown up and guess what? I love the flavor 'grape' and don't care if you know! haha There's a restaurant where my parents live called Dylan's and I always order a lime rickey when I go, they're delicious

Here's my homemade version with significantly less calories!

In a 2 quart pitcher mix 1 packet sugar free grape drink mix, 1 packet sugar free lemonade drink mix, and 2 quarts of water. Use sugar free drink mix of choice: Crystal Light, Wyler's Light, generic brand, etc. Mix well and refrigerate until cold.

In a 20 ounce glass, mix one 12 ounce can of cold Fresca with 4 ounces of grape/lemonade mix.

*You can use your grape/lemonade mix to make lots of lime rickeys OR use in popsicle molds to make sour grape popsicles!

Spinach, Artichoke, & Mushroom Lasagna

2011-07-17T19:35:00.004-05:00

Two things about me

1. I love lasagna. In fact, it was what I picked for my "birthday dinner" almost every year and what I used to always request when I went home from college.

2. My sister and I are "freebie followers" so we often sign up for free stuff, coupons, etc.

So I signed up to get this lasagna cookbook and when Corinne came in town this weekend we tried our version of one of the recipes. It was delicious! Here's our version...

Spinach, Artichoke, & Mushroom Lasagna

adapted from Precious Spinach, Artichoke, & Ricotta Lasagna

1 recipe Béchamel Sauce (recipe below)

1 jar marinara sauce of choice (or homemade red pasta sauce)

8 ounces part-skim mozzarella cheese, shredded

15-oz container of low fat ricotta cheese

1.5 cups shredded Parmesan cheese

1 egg

Drizzle olive oil

1/2 cup diced onion

1 Tbsp minced garlic

6oz bag of baby spinach

1 cup sliced mushrooms (baby portabella or crimini)

1 box of no boil, oven ready lasagna noodles

1 large can of quartered artichoke hearts (in water, unflavored)

2 chicken breasts cooked & shredded (optional)

Béchamel Sauce:

5 Tbsp unsalted butter

1 medium yellow onion, diced

3 cloves minced garlic

1/4 cup all purpose flour

3.5 cups 2% milk

3/4 tsp ground nutmeg (or grated fresh)

-Melt butter on medium heat in large skillet

-Add onion & garlic, cook until soft and translucent

-Stir in flour and cook 2 minutes making sure not to brown

-Whisk in milk slowly and bring mixture to boil. Stir in nutmeg. Season to taste with salt and pepper.

-Reduce heat to low and simmer 10 minutes, whisking often

Lasagna directions:

1. Pre-heat oven to 400 degrees

2. Mix ricotta and egg in small bowl.

3. In a medium skillet saute onion, garlic, and mushrooms in olive oil until soft and onions are translucent. Add spinach and cook until spinach is wilted. Season with salt and pepper.

4. Spread 13x9 inch casserole dish with 1/2 of béchamel sauce. Top with lasagna sheets to cover. Do not overlap lasagna noodles.

5. Layer with 1/2 of the ricotta mixture, 1/2 of the spinach/mushroom mixture, 1/2 of the artichokes, 1/2 the chicken (if using), the remaining 1/2 of the béchamel sauce, 1/3 of the mozzarella, and 1/3 of the parmesan

6. Layer with more lasagna noodles. Top with the remaining ricotta mixture, the remaining spinach/mushroom mixture, the remaining artichokes, the remaining chicken (if using), 1/2 the jar of marinara sauce, 1/3 of the mozzarella, and 1/3 of the parmesan.

7. Finish with the last layer of lasagna noodles. Top with a layer of marinara sauce then the remainder of the mozzarella and parmesan cheese.

8. Cover with foil. Bake for 40 minutes. Remove foil and cook until top is browned, ~10 minutes. Remove, allow lasagna to cool for 10 minutes before cutting.

*If you prefer you can alternate the sauce béchamel/marinara/béchamel/marina instead of the above

Garlic Bread Bites

2011-06-22T17:56:00.003-05:00

I went with my aunt Eileen and my cousin Case to a yummy place in Salt Lake City recently when I was visiting my family. With our small plates came some "crunchy bread"....I know it's just simple crusty bread but I LOVE crusty bread! It was basically torn pieces of bread that were toasted. So I was longing for some and made these! I am now a little (too) addicted!

Take a loaf of french bread or sourdough and tear into smaller pieces. Drizzle with olive oil or spray with spray butter. Sprinkle with garlic salt. Bake in 400 degree oven for 5-10 minutes until outsides are crispy but still soft inside.

Think of all the things you can sprinkle on some crusty bread bites for other variations or dip crusty bread bites into! Yum! :)

Thai Green Curry

2011-06-22T17:49:00.004-05:00

I looked at a lots of recipes to find a good green curry recipe...some easy, some complicated...and here is what I ended up doing. I kinda made up my own thing based on what I wanted so obviously you can change it around. I bought green beans and basil but forgot to put them in so maybe in my next batch! I also was going to use green onion but they didn't have any at Target (weird). I thought it ended up pretty good but it wasn't as sweet and flavorful as the restaurant so I ended up sprinkling a tiny amount of sugar and stirred it in. I think it might have to do with the fact I used light coconut milk instead of the regular since the light has a lot of water in it. I also brought it leftover for lunch today and it was good but needed a touch of salt.

Thai Green Curry

2 boneless, skinless chicken breast

juice of 1 lime

1/2 green bell pepper, thinly sliced into strips

1/4 small onion, thinly sliced

1/2 small can bamboo shoots, thinly sliced

2-3 tablespoons green curry paste

1 14oz can light coconut milk

1-2 tablespoons cornstarch

1. Pound chicken thin and cut into bite sized pieces. Cook in skillet with lime juice on medium heat until done.

2. Add bell pepper, onion, and bamboo shoots. Cook until soft (or desired consistency)

3. Add ~ 1 tablespoon green curry paste and stir to coat. Add coconut milk and mix thoroughly. Continue to add green curry paste until desired flavor/spiciness. Reduce heat to low-medium.

4. Mix 1 tablespoon cornstarch with cold water. Add to skillet and stir. Continue cooking until sauce thickens. If needed, repeat cornstarch step again to thicken sauce.

5. Serve over rice

More confessions

2011-05-30T21:12:00.004-05:00

I know my blog is not pretty. I look at many gorgeous, eye-catching recipe blogs all the time so I do know what they look like. I apologize to those who look at my blog but I have no desire to do that. I don't take pictures of everything I make. I don't want my blog to become famous and don't really care if I have a million followers or not. To those of you with pretty blogs I LOVE them!! Sorry I'm not returning the favor :)

Spicy Pickled Carrots

2011-05-30T14:30:00.003-05:00

I bet no one will make this recipe unless you've had these carrots! I had this what I called mexican pickled carrots at Taco Milagro and I've heard of these famous carrots served at Ninfa's. After becoming addicted to these carrots I actually tried to google a recipe but was a little unsure about what I was finding. So imagine my excitement when The Homesick Texan posted this! I just got around to making them and they were yummy!! I basically ate 8 carrots in 24hours! haha. So if you've had these before or if you want to have some more exciting carrots try them! For a non-spicy version, omit the chiles and jalapeno but add a dash of cayenne pepper (trust me, won't be super spicy but the flavor will be right.) And they tasted better after cooling off so what they taste like in the pot isn't the end result.

Ingredients:
1 cup Water
¼ cup Vegetable Oil
2 cups White Vinegar
1 ounce Chiles De Arbol, stems removed
1 tsp Ground Cumin
1 tsp Oregano
1 tsp Black Pepper
1 tsp Kosher Salt (Plus More To Taste)
1 pound Carrots, cut into thin rounds
¼ cup Slivered Onions
1 Garlic Clove
1 Jalapeño, seeds and stem removed, sliced

Directions:
In a medium-sized pot, add the water, vegetable oil, vinegar and chiles de arbol. Bring to a boil and then turn the heat down to medium. Cook for 5 minutes, uncovered.

Add to the pot the cumin, oregano, black pepper and salt. Continue to cook on medium for 5 more minutes. Add the sliced carrots, onions, garlic and jalapeño, and cook for 10 minutes, or until the carrots are your desired texture. Taste and add more salt if you prefer.

Cool and then refrigerate. Will keep for one month refrigerated.

Note: Chiles de arbol can be found at Mexican grocers and many regular supermarkets. And be aware that these carrots are very hot, so you might want to cut back on the chiles de arbol.

Shrimp Scampi Pasta

2011-05-30T14:18:00.003-05:00

I forgot to post another recipe Corinne & I tried on our last visit. We didn't use olives because she doesn't like them. I liked this recipe because it didn't have pounds of butter like traditional shrimp scampi recipes.

Shrimp Scampi With Pasta, Spinach, Cherry Tomatoes And Olives

Self Magazine, don't remember the issue

Ingredients:
2 ounces Whole-Grain Angel-Hair Pasta
2 tsp Extra Light Olive Oil
¾ pound Medium Shrimp, shelled
½ tsp Salt
1 Tbsp Finely Chopped Black Olives
1 Tbsp Finely Chopped Parsley
1 clove Garlic, finely chopped
1 cup Fresh Baby Spinach
4 Cherry Tomatoes, halved
¼ cup Low-Sodium Chicken Broth
2 Tbsp White Wine (or use extra broth)
2 Tbsp Lemon Juice
1 Tbsp Reduced-Fat Grated Parmesan

Directions:
For pasta
Cook pasta 1 minute less than directed on package; set aside.

For shrimp
Heat oil in a medium skillet over medium-high heat. Sprinkle shrimp with salt. Cook shrimp until pink, 5 to 6 minutes; transfer to a plate.

For vegetables
Reduce heat to medium; add olives, parsley and garlic. Cook until garlic becomes fragrant but does not brown, 1 to 2 minutes. Add spinach, tomatoes, broth, wine and lemon juice. Cover and cook until tomatoes soften, 2 to 3 minutes. Sprinkle with Parmesan.

468 calories per serving, 15.8 g fat (2.9 g saturated), 35.6 g carbs, 2.6 g fiber, 42.7 g protein

Raspberry-Pistachio Crusted Chicken

2011-05-30T14:01:00.003-05:00

Here's a recipe Corinne & I tried this weekend. Not sure if it was the ginormous chicken breasts we had or what but the whole sauteing thing did not work at all. We ended up baking them at 425 until the chicken was cooked (not sure how long since they were partially cooked from the sauteing). It wasn't as amazing as I was daydreaming it was going to be but it ended up good and I think subtracting the drama we had with cooking it, I wouldn't mind making it again. And it was good cold the next day, would be good on a salad.

Raspberry-Pistachio Crusted Chicken

Women's Health, September 2010

Ingredients:
1 cup Fresh Or Unsweetened Frozen Raspberries
1 Tbsp Dijon Mustard
2 Tbsp Freshly Squeezed Lemon Juice
4 Skinless, boneless chicken breast halves, about 1 pound
½ cup Whole-Grain Bread Crumbs
2 Tbsp Coarsely Ground Pistachio Nuts
2 Tbsp Minced Fresh Parsley
dash Freshly Ground Pepper
pinch Sea Salt
2 tsp Olive Oil

Directions:
Combine the raspberries, mustard, and lemon juice in a small food processor or blender. Process until smooth.Transfer to a shallow pan, cover, and set aside.

Place the chicken breasts between two sheets of wax paper and pound with a meat mallet to ½-inch thick. In another shallow pan, combine the bread crumbs, pistachios, parsley, pepper, and a pinch of salt. Dip each chicken breast in the sauce to coat both sides. Roll the chicken in the breadcrumb mixture to cover completely.

Heat the olive oil in a large skillet and saute the chicken breasts over medium heat until the chicken is cooked through and the crust is slightly browned, 5 minutes on each side.

Roasted Balsamic Veggies

2011-05-19T16:34:00.005-05:00

Super easy, super delish! And I love these cold too (actually even better!)

Yellow squash - sliced

Brussels sprouts - tough ends cut off then cut in half

Purple onion - sliced

Place in bowl or zip lock bag. Sprinkle with olive oil and balsamic vinegar. Mix well or shake bag so veggies are coated. Spread evenly on a foil lined baking sheet. Sprinkle with salt/pepper.

Bake at 425 degrees for ~20 minutes

*Feel free to try other veggies and combinations, adjust roasting time accordingly! Since using up my Brussels sprouts I've been addicted to this recipe just using yellow squash & onion.

Shaved Brussels Sprout Salad

2011-05-08T18:05:00.004-05:00

My sis sent me a recipe that she thought I might like. It sounded sort of like a recipe that was so weird that it sounded delicious, if that makes any sense. Well in true Heather fashion, I did my own thing based on what I had at home and personal preferences. I liked it and I personally really like raw Brussels sprouts so I will likely make this or a variation of it again.

Here's the original recipe: Shaved Brussels Sprout Salad with Pineapple Poppy Seed Vinaigrette

Here's what I made:

Shaved Brussels Sprout Salad

adapted from www.joythebaker.com

4 cups raw Brussels Sprouts Ribbons
4 chopped green onions (white part)
1 cups fresh pineapple chunks, cut into bite size chunks
1 avocado, cut into chunks

3 tablespoons sliced almonds

Dressing
¼ cup agave nectar (or honey, I just don't like honey too much)
¼ cup rice wine vinegar
1 small garlic clove, minced
1 tsp dijon mustard
2 tablespoons olive oil
Salt And Pepper To Taste

Prepare salad dressing: mix agave nectar/honey, rice wine vinegar, garlic, and dijon mustard. Whisk in oil and add salt and pepper to taste. Set dressing aside.

Lay Brussels sprouts on their sides and cut thin slices creating ribbons for salad. Toss together Brussels sprouts, scallions, pineapple, avocado, and almonds. Drizzle in dressing and toss well.

Creamy Chicken Taquitos

2011-05-07T19:45:00.003-05:00

This is a recipe I tried from www.ourbestbites.com and came out quite good. I ate mine with some homemade guacamole, yum! You can use less cheese if you want and you can use flour or corn tortillas.

Here are some things I love about this recipe:

1. I can make myself two taquitos and keep the remainder of the chicken mixture to make another single portion fresh when I need it instead of having to eat leftovers.

2. I know that they are baked and not fried

3. I know that they have breast meat with the fat cut off and not the gross mystery meat that a store bought taquito probably has (sorry personal bias)

4. Lets not forget it was quick and easy

Creamy Chicken Taquitos

3 ounces Cream Cheese, softened (reduced fat is fine)
⅓ cup Salsa Verde
½ Lime, juice of
1 tsp Chile Powder
½ tsp Ground Cumin
pinch Cayenne Pepper
½ tsp Onion Powder
3 cloves Garlic, minced
¼ cup Chopped Fresh Cilantro
3 Tbsp Scallions, chopped
2 cups Chicken, cooked, shredded
½ cup Shredded Extra Sharp Cheddar Cheese
½ cup Shredded Pepperjack Cheese
8-12 (6-inch) Corn Tortillas
Kosher Salt And Freshly Ground Black Pepper
Cooking Spray

Directions:
Preheat the oven to 425 degrees and spray a baking sheet with cooking spray.

In a large bowl, combine the cream cheese with the salsa, lime juice, cumin, chile powder, cayenne, onion powder, garlic, cilantro, scallions, and ¼ tsp kosher salt. Fold in the chicken and cheeses. Taste and season with additional salt and pepper if necessary.

Working 3 tortillas at a time, stack them on a microwave-safe plate and cover with plastic wrap. Cook 30 seconds, or until tortillas are soft and pliable.

Spoon 2-3 tablespoons of filling onto the lower third of each tortilla, and roll tightly. Place seam side-down on the prepared baking sheet. Repeat with remaining tortillas and filling.

Spray the taquitos lightly with cooking spray, sprinkle with salt. Bake 15-20 minutes, or until the tortillas are crisp and golden-brown. Serve with salsa, sour cream, and/or guacamole.

Forgiveness

2011-04-19T20:25:00.004-05:00

"The weak can never forgive. Forgiveness is the attribute of the strong."

- Mahatma Gandhi

"Resentment is like a glass of poison that a man drinks; then he sits down and waits for his enemy to die."

- Anonymous

"Many people are afraid to forgive because they feel they must remember the wrong or they will not learn from it. The opposite is true. Through forgiveness, the wrong is released from its emotional stranglehold on us so that we can learn from it. Through the power and intelligence of the heart, the release of forgiveness brings expanded intelligence to work with the situation more effectively."

- David McArthur

"One of the biggest misconceptions about forgiveness is that by forgiving someone we somehow make right what they did. We believe that if we forgive, then we condone their actions.

Nothing could be further from the truth."

- Mastin Kipp, The Daily Love

The New Anticancer Rules

2011-03-18T20:32:00.001-05:00

The New Anticancer Rules

Lentil Walnut Burgers

2011-03-10T16:07:00.007-06:00

Here is the recipe that inspired me, from Whole Foods (found here). Of course I couldn't follow it. I followed lots of it but I typically use recipes to guide me and do things I like or use ingredients I have. What I did & how I liked it will follow the recipe...

Lentil Walnut Burgers

Serves 6

Walnuts add a little crunch and brown rice takes the place of bread crumbs making these savory vegetarian burgers a great gluten-free meal. Serve with a green salad or cooked greens.

Ingredients

2 teaspoons extra virgin olive oil

1 small carrot, finely chopped

1/4 cup chopped celery

1/2 cup chopped button mushrooms

1/4 cup finely chopped walnuts

1 tablespoon finely chopped parsley

1 teaspoon chopped fresh thyme

1/2 teaspoon sea salt

1/2 teaspoon ground black pepper

1/8 teaspoon cayenne (optional)

2 cups cooked brown rice, divided

1 1/2 cups cooked lentils, or 1 (15-ounce) can lentils, rinsed and drained

1 egg, lightly beaten 2 tablespoons high heat sunflower oil or expeller-pressed canola oil, divided

Method

Heat olive oil in a large skillet over medium heat. Add carrots, celery, mushrooms, walnuts, parsley, thyme, salt, pepper and cayenne and cook, stirring frequently, until softened, about 5 minutes; transfer to a large bowl. In a food processor, purée 1 cup rice, lentils and egg until smooth. Transfer to bowl with vegetables, add remaining 1 cup rice and stir to combine. Form lentil mixture into 10 to 12 patties, using about 1/4 cup of the mixture to make each one. Heat 1 tablespoon oil in a large skillet over medium high heat. Arrange half of the patties in skillet and cook, flipping once, until golden and crisp, 8 to 10 minutes total. Transfer to a paper towel-lined plate and repeat process with remaining sunflower oil and patties. Serve hot.

Nutrition

Per serving (about 5oz/156g-wt.): 240 calories (100 from fat), 11g total fat, 1.5g saturated fat, 35mg cholesterol, 220mg sodium, 27g total carbohydrate (6g dietary fiber, 2g sugar), 9g protein

-I also used diced onion, didn't have walnuts or parsley, and used some other seasonings. The ENTIRE flavor of this dish came from the veggies that go in the burgers so make sure your veggie mix is flavorful! I cooked mine longer than 5 min too so all the veggies were soft.

-I used ground flaxseed in place of egg (mix 2 1/2 tbsp with 3 tbsp water)

-Instead of pureeing, I did a good smash. So there were still some whole lentils too.

-At first the burgers were much too soft because the ingredients were still pretty warm, so I ended up coating the burgers in panko bread crumbs. I used less than 1 tbsp of oil but the breadcrumbs soaked it all up and the oil taste was too strong. The second time around was after the mix was refrigerated so they held together better. I still coated with breadcrumbs and only used enough oil so they wouldn't burn. Success! I liked them a lot the 2nd time around. I also think with a little less mash this would be good on its own, it wouldn't need to be in burger form.

Red Beans & Rice

2011-03-01T20:52:00.009-06:00

I grew up with a family recipe that we called sausage rice casserole. It's even in the extended family cookbook. I believe it's probably officially a Lipton soup recipe. (I'll include the original recipe below) I was craving the flavor of this dish (it's on my list of comfort foods) but didn't want to use sausage. I'm not a huge sausage fan plus I wanted a healthier option so I thought of substituting beans for the sausage. I thought about what beans I wanted to use and decided on red beans...which led me to think that I should add some Cajun seasoning as well and make a type of red beans & rice. I know this isn't a traditional red beans & rice but what else should I name it...."Heather's non-sausage rice casserole"...?? This is a very easy recipe to make and very budget friendly too! Sorry vegetarian friends, Lipton Noodle Soup is made with chicken broth so this isn't vegetarian friendly.

Red Beans & Rice [or Heather's Non-Sausage Rice Casserole] :)

1 package Lipton Noodle Soup

1-2 teaspoons of Cajun seasoning (to taste for desired spiciness)

2 1/4 cup hot water

1 cup uncooked white rice

1 cup celery, diced small

1/2 cup yellow onion, diced small

1/2 can red beans, drained

Preheat oven to 350 degrees. Mix Lipton Noodle Soup, Cajun seasoning, and hot water together in 13x9 casserole dish. Add rice, onion, celery and stir to disperse evenly. Sprinkle in beans. Bake for ~1 hour or until rice is cook (watch because sometimes it will be done earlier)

*****

Original Recipe: Sausage Rice Casserole

1 pound sausage, browned

1/2 cup celery, diced

1 package Lipton Noodle Soup

1 cup uncooked rice

1/2 cup onion

2 cups hot water

Bake at 350 degrees for 1 hour or until rice is cooked

*****

"The chief cause of failure and unhappiness is trading what you want most for what you want now"

-Zig Ziglar

Maple-Glazed Salmon

2011-02-28T17:54:00.001-06:00

My friend Corinne made this recipe for me this weekend and I've been dreaming about having it again since! It's that perfect delicious combo of a little spice and a little sweet, and you can adjust it to being less or more spicy to taste too. Also, the spice rub is delicious to keep around for seasoning other items or to have on hand to make this a seriously quick and healthy dish. Of note, Corinne usually used honey instead of maple syrup since maple syrup is a little pricey. I'm not a honey fan but she says you can't really tell the honey taste. We tried the real deal this weekend and she does admit it is better with the maple syrup so up to you! It's only a couple of tablespoons so the bottle will last a while though!

(recipe from here)

Maple-Glazed Salmon

1 teaspoon paprika
1/2 teaspoon chili powder
1/2 teaspoon ground ancho chile powder
1/4 teaspoon ground cumin
1/4 teaspoon brown sugar
1 teaspoon kosher salt
4 (6-ounce) Alaskan salmon fillets
Cooking spray
2 tablespoons maple syrup

Preparation

Preheat broiler. Combine first 6 ingredients; rub spice mixture evenly over flesh side of fillets. Place fish on a broiler pan coated with cooking spray; broil 6 minutes or until desired degree of doneness. Brush fillets evenly with maple syrup; broil 1-2 more minutes.

Nutritional Information

Calories:: 352
Fat:: 20g (sat 3.2g,mono 7g,poly 2.7g)
Protein:: 34.6g
Carbohydrate:: 8.6g
Fiber:: 0.2g
Cholesterol:: 104mg
Iron:: 1.6mg
Sodium:: 574mg
Calcium:: 80mg

2011-02-24T20:53:00.003-06:00

"Anger is like drinking poison and expecting the other person to die." (apparently an ancient Buddhist saying quoted by David Arquette on Oprah)

2011-02-21T18:14:00.001-06:00

If you’re not hungry enough to eat an apple, then you’re not hungry

Happy Valentine's Day!

2011-02-14T10:56:00.003-06:00

"But the most exciting, challenging and significant relationship of all is the one you have with yourself. And if you can find someone to love the you you love, well, that's just fabulous.”

-Sex and the City

Heather's View on Food

2011-02-08T14:33:00.006-06:00

These are my personal views and beliefs about food. This is my personal blog so therefore these are my personal thoughts…inspired by many, influenced by a lot, but you are free to believe as you wish! I also believe in God so he ties into my thoughts as well.

So that being said, I have a bottom line when it comes to food and nutrition….and if you’ve asked me for nutritional advice and you’re religious you’ve heard me say this! Bottom line: GOD KNEW WHAT HE WAS DOING. I believe God gave us plants, nuts, seeds, and even animals as resources for food. However, that being said…lets look at how [we’ll call them] the “cavemen” used to eat. They would gather their own food and because of that plants, fruits, etc were much easier to obtain. For meat, the man would actually have to hunt for an animal. While I don’t think that we need to hunt for our animals, I do believe that God intended us to treat them with respect and not eat massive amounts of them. I think it’s okay if people choose to eat meat, but I feel it should be in a responsible, respectful way. I also think it’s okay if people choose not to eat meat. I also think that God knew what he was doing when he made corn, soy, etc….he did not intend us to go genetically modifying things so that we could get rich & be lazy! I think eating should nourish our bodies and should be earth and animal friendly.

Animals should be raised and killed humanely, cows should be fed grass and not corn which they can only tolerate for so long, all animals should be vegetarian fed (no animal byproducts in the feed), NO antibiotics, NO carbon monoxide in the packaging to make the meat red longer. Also meat was meant to be on the side, NOT the main dish. Think about how much you eat & if you know where it comes from.

Produce should be local when possible, in season, NO pesticides/chemicals, and should NEVER be genetically modified

Dairy products should be from cows where NO rBST was given & are raised per above

Everything we eat should contain NO artificial ingredients or chemicals! We should strive to eat whole ingredients whenever possible with minimal-to-no processing (think as close to the earth as possible!)

So I have always been one to eat pretty healthy. I’ve always loved & eaten lots of fruits & vegetables and whole grains. I make healthy choices, don’t add a lot of extra condiments, etc. But I have also known how I should be eating. In 2010 I started to cut out processed foods as much as possible. I got off to a great start but slacked later on in the year. So 2011 I chose to eat how I truly believe. It is a little more expensive, I’ll admit that but for me & my health its worth it. And since I’m almost a vegetarian now (only eat meat a couple times a week, if that) I save plenty on not buying meat. Beans, lentils, and whole grains are much cheaper :) So what do I eat? Lots of vegetables, fruits, grains, beans/legumes, and some dairy. I no longer have sugar or sweetener in my home and use agave nectar. Does this mean I never cheat? Of course not! I allow myself to have processed foods on occasion (otherwise I’d never be able to go out to eat!!) and if I eat meat I make much smarter choices for my meat source. Plus, as I’ve always felt…if you have a healthy base then those treats are okay every once in awhile.

This might be too dramatic of a change for you to make, but for me it was a matter of stopping the excuses I was making to myself. I knew the truth on how I should be eating but I was being lazy about it. So even if you want to just make a small change in one area, that’s how it starts! It was small changes for me too :) And with allll this being said – you might start to notice some changes in the recipes I post. They might not be as traditionally family friendly as before, but they will be more health, animal, & earth friendly :) Which is just the kind of thing I plan on teaching my family when I have one.

"Perhaps more than any other, the food industry is very sensitive to consumer demand." - Michael Pollan

“Our food should be our medicine and our medicine should be our food.” – Hippocrates

“Those who think they have no time for healthy eating, will sooner or later have to find time for illness.” – Edward Stanley

“You don’t have to cook fancy or complicated masterpieces - just good food from fresh ingredients.” ~ Julia Child

http://truefoodnow.files.wordpress.com/2011/02/cfs-shoppers-guide.pdf
http://www.letsretakeourplates.com/

Wisconsin Cauliflower Soup

2011-01-31T21:07:00.005-06:00

When I visited my family in December we ate at Zupas. I ordered the Wisconsin Cauliflower soup and fell in love! So much in love that when I got to pick were we went for a girls lunch with all the aunts & GMa (just a couple days later) I knew I had to have more soup! I also made others fall in love with this soup. So when my sister sent me the "knock-off recipe" I was excited to try it! I was also excited because this is a creamy soup so I was expecting it to be made with cream. It does have a lot of cheese in it but I used skim milk and no butter. So my soup wasn't quite the amazingness as Zupas, mostly because of the texture. I think I was too anxious to eat this soup that I didn't let my cauliflower cook long enough so my soup wasn't perfectly smooth. But if I don't compare it to Zupas it was still super delicious. Watch your portions due to the cheese but the rest is pretty great - don't use butter, cauliflower, onions, & skim milk for some healthy moves! I also used vegetable broth...that's what I had and I only eat small amounts of meat now. And vegetarians can make this soup as well.

Wisconsin Cauliflower Soup

Ingredients:
2 Tbsp Margarine Or Butter (¼ Stick)
1 medium Onion, chopped
¼ cup All-Purpose Flour
½ tsp Salt
2 cups Milk
1 can (13 ¾ to 14 ½ ounces) Chicken Broth
1 head (2 ½ pounds) Cauliflower, cut into 1-inch pieces
1 tsp Dijon Mustard
1 cup Shredded Cheddar Cheese
1 cup Pepper Jack Cheese

Directions:
In 4-quart saucepan, melt margarine or butter over medium heat. Add onion and cook until golden, about 10 minutes, stirring occasionally. Stir in flour and salt; cook 2 minutes, stirring frequently. Gradually stir in milk, chicken broth, and 1 ½ cups water; add cauliflower and heat to boiling over high heat. Reduce heat to low; cover and simmer until cauliflower is tender, about 10 minutes. In blender (with center part of blender cover removed to allow steam to escape), blend cauliflower mixture at low speed in small batches until very smooth. Return cauliflower mixture to saucepan; heat over medium heat until hot, stirring occasionally. Remove saucepan from heat; stir in mustard and 1 ½ cups cheese until melted and smooth. Garnish soup with remaining cheese to serve.

2011-01-31T21:02:00.004-06:00

Here's one for my fellow Longhorns, my sentiments exactly Mack.

"I felt like I had a hangover after the '09 national championship game. I'm not sure I've ever taken a loss so hard"

-Mack Brown

Meatballs with Peppers & Pineapple

2011-01-28T17:57:00.009-06:00

(cooking on the stove, sauce hasn't thickened yet)

A friend posted on Facebook how much she loved this recipe and I finally got around to trying it. Its a recipe from The Pioneer Woman's cooking website (which I love!) I used ground turkey breast for my meatballs, whole wheat panko bread crumbs, and in place of sugar I used ~3 tablespoons of agave nectar (I don't use refined white sugar anymore). I also used a very small amount of oil to cook my meatballs. I wanted that crispy crust but you could bake them if you wanted to. I served it on sticky sushi rice & it paired like a charm. I LOVED LOVED this recipe!! And it was delicious a little spicy! It took a little longer than I thought to prepare but the end result was so worth it! YUM!!

Meatballs with Peppers & Pineapple (links to original recipe)

1-¼ pound Ground Beef
½ whole Onion, Diced Very Finely
1 whole Egg
½ cups Panko Bread Crumbs (or Regular Breadcrumbs)
1 teaspoon Kosher Salt
Freshly Ground Black Pepper, To Taste
½ teaspoons Crushed Red Pepper, More To Taste
¼ cups All-purpose Flour
Canola Oil, For Frying
2 whole Green Bell Peppers, Seeded And Diced Roughly
1-½ cup Fresh Pineapple Chunks
2 cups Beef Stock Or Broth
2 Tablespoons Soy Sauce
½ cups Sherry Or White Wine Vinegar
⅓ cups Sugar
1 Tablespoon Cornstarch
Salt To Taste
Crushed Red Pepper, To Taste
Extra Beef Stock If Needed

Combine ground beef, diced onion, egg, salt, pepper, breadcrumbs, and crushed red pepper. Mix with hands until combined. Roll meat mixture into small balls and place on a cookie sheet. Freeze on the pan for 15 minutes to firm.

Mix together beef stock, soy sauce, sherry (or vinegar), sugar, and cornstarch.

Heat canola oil over medium-high heat. Roll meatballs in flour, then fry in two batches until nice and brown, about two minutes per batch. Remove meatballs and set aside on a separate plate.

Pour off oil from pan and return pan to medium high heat. When pan is hot, throw in the chopped green peppers and cook for one minute. Add pineapple to pan and cook for one minute, stirring gently. Pour in stock/soy sauce mixture, then add meatballs. Stir gently to combine and allow to cook and bubble for a few minutes, or until sauce is thickened. Add salt and crushed red peppers to taste. (Hint: this dish is yummy if it’s a little spicy.)

Serve over cooked brown or white rice.

"Do your little bit of good where you are; it's those little bits of good put together that overwhelm the world" -Desmond Tutu

Stress

2011-01-26T22:10:00.004-06:00

"When life becomes intolerably stressful the temptation is often to blame external influences. But it is often we who are responsible for holding ourselves back from getting the most out of life and realizing our full potential"

~Speaker at our work retreat (sorry I forgot his name)

Artichoke and Broccoli Pasta Salad

2011-01-25T19:38:00.006-06:00

Another recipe I got from Whole Foods. Yum! Variation - I added some fresh squeezed juice from some mandarins I had. I also used black olives and goat cheese instead because that's what I had! You can also add more veggies & do less pasta if you want.

Artichoke and Broccoli Pasta Salad

Ingredients:
Salt And Pepper To Taste
¾ pound Penne Pasta
2 tablespoon(s) Champagne Vinegar Or White Wine Vinegar
2 cloves Garlic, finely chopped
¼ cup Extra Virgin Olive Oil
1 (12-ounce) Jar Marinated Artichoke Hearts,drained and chopped
1 small Red Bell Pepper, cored, seeded and chopped
1 small Green Bell Pepper, cored, seeded and chopped
2 cups Small Broccoli Florets
½ cup Sliced Pitted Kalamata Olives
½ cup Sliced Basil
½ cup Grated Parmigiano Reggiano Or 1 Cup Crumbled Feta Cheese

Directions:
Bring a large pot of salted water to a boil, add pasta and cook until al dente, about 10 minutes. Drain well and set aside to let cool.

In a medium bowl, whisk together vinegar, garlic, salt and pepper. Slowly drizzle in oil while continuing to whisk constantly to make a dressing. Add pasta, artichoke hearts, bell peppers, broccoli, olives, basil, cheese, salt and pepper, toss gently to combine and serve.

Notes: Per serving: 300 calories, 12g total fat, 2g saturated fat, 5mg cholesterol, 460mg sodium, 40g total carbohydrate (4g dietary fiber, 3g sugar), 10g protein

"Do one thing a day that scares you. You'll either step forward in growth or you'll step back in safety" - Abraham Maslow

Charity Never Faileth

2011-01-25T17:14:00.003-06:00

"Real charity is not something you give away; it is something that you acquire and make a part of yourself. And when the virtue of charity becomes implanted in your heart, you are never the same again. Perhaps the greatest charity comes when we are kind to each other, when we don't judge or categorize someone else, when we simply give each other the benefit of the doubt or remain quiet. Charity is accepting someone's differences, weaknesses, and shortcomings; having patience with someone who has let us down; or resisting the impulse to become offended when someone doesn't handle something the way we might have hoped. Charity is refusing to take advantage of another's weakness and being willing to forgive someone who has hurt us. Charity is expecting the best of each other. Charity is the pure love of Christ. It is the highest, noblest, strongest kind of love"

~Marvin J Ashton

Quotes

2011-01-24T19:25:00.006-06:00

Is it weird to start adding quotes to my recipe blog? Hmm well too bad. For the past year I have been making a daily effort to become a better person. Not that I was a bad person to begin with but I feel like everyone has something they can work on & don't we all want to be the best us? My first "goal" was to become more positive. I was actually kind of surprised to learn that this is not some goal you can just achieve. Just when you think "I've done it, I've got it down" something tests you and you slip back to simple thoughts of human nature...or try to help a coworker feel better by complaining with them...or get frustrated at the car that cut you off. There are many small things in this world that I never even realized test your positivity or growth in general. So I broadened my "goal" to ACTIVELY trying to be a better person in some way each and every day. I use goal in quotes because I've always learned that goals need to be measurable. There is no way of measure or meeting this goal. It is a lifelong plan. I also use actively in all caps because I realize it is something that takes work, thought, and diligence. And by work I mean work! I have to recenter myself often and I have to empty my cup of whatever is weighing on me often....but it is being aware of this that is the process. Sooo with that being said - I love quotes. I write things that touch me in a notebook a dear friend gave me once. I read through favorite quotes often to recenter myself. I google quotes on certain topics when I find I need something in particular. Quotes can come from books, cards, songs, speakers, scriptures, words from a friend, something that pops into your head, anywhere! A dear friend...who is a fellow quote lover and soul builder... also gave me a book for my birthday called The Book of Awakening. Sometimes I love some of these passages and just feel like sharing. Sometimes I read a great quote that I just want to remember forever. Too many friends on Facebook for this, too many words for Twitter....so I thought - can I add quotes to my recipe blog? My answer....why not, it's my blog! I can do what I want!!

"Those who truly love us will never knowingly ask us to be other than we are" - Book of Awakening by Mark Nepo

Chickpea and Lentil Stew

2011-01-20T19:00:00.002-06:00

This is a recipe I got from Whole Foods. If you like Indian flavorings/spices, in specific garam masala, this is an easy & delicious dish to try. And as with many Indian dishes you can adjust the level of spicy to fit what you like! Or take out the chile pepper & sub with bell pepper if you want no spice at all. -- [side note: this recipe is for a crock pot but I just boiled/simmered on the stove until the lentils were cooked and it was good]

2 tablespoons extra virgin olive oil
1 medium yellow onion, chopped
1 chile pepper, such as serrano or jalapeno, stemmed, seeded and chopped, more to taste
4 cloves garlic, chopped
2 teaspoons garam masala
1/4 cup sesame seeds [didn't use]
2 (15-ounce) cans garbanzo beans (chick peas) [recipe said to drain, I put the liquid in my stew]
1/2 cup dried red lentils [used green lentils, came out fine]
1 (28-ounce) can tomato puree [tomato sauce is fine]
2 cups vegetable broth
1/4 cup pitted black olives
1/2 cup yogurt

Heat olive oil in a pan and sauté the onions. Add peppers, garlic, garam masala and sesame seeds and cook until peppers begin to soften. Combine everything except the yogurt in the slow cooker and cook on low 8 to 10 hours. Add yogurt about 15 minutes before serving.

Nutrition - Per serving: 250 calories (90 from fat), 10g total fat, 1g saturated fat, 5mg cholesterol, 680mg sodium, 33g total carbohydrate (8g dietary fiber, 9g sugar), 11g protein

Diet changes to help acne

2011-01-20T18:54:00.002-06:00

Question from a reader:

As a teen and even up until a few years ago I had great skin. People would say it looked like porcelain...I never had so much as a blemish growing up. But now, NOW I am break out city. It's pretty much my entire forehead and t-zone. The forehead is the worst and along my chin/neck. It's horrible. I hate it and I've tried every acne product (aside from prescription strength). I've been researching diet modifications as a way to clear up my skin...and there's so much out there...so many differing views. I've cut out soda and have started to limit dairy and increase fruits/veg (especially orange vegs). I've also increased my water intake. I'm sure a lot of it is hormonal (I'm going to get them checked at my annual), but any diet suggestions??

Answer:

Off the top of my head the number one thing I ALWAYS hear is get rid of the processed foods. I looked into it some more and you're definitely on the right path. Cut out as much sugar and refined foods as possible. Increasing your orange veggies is good because Vit A is suppose to help. Basically nutrients that are antioxidants or anti-inflammatory so Vit A, C, E, zinc, selenium, and omega 3 fatty acids. Also making sure you get your B Vitamins, esp Vit B5 (pantothenic acid). I also saw a lot of stuff that says probiotics help, so you can eat those in many products or as a supplement. So from a nutrition standpoint I would decrease as much "junk" as possible and increase the fruits & veggies as well as probably take a multivitamin just to be sure you're getting what you need. I did also see that aspartame could cause acne so I think that's a good thing to try to take out.

Another thing I found very interesting is that a soy sensitivity/allergy can cause acne. Soy (processed form) is in EVERYTHING now if you eat process foods or eat out often. Its also something that can kind of build up when you don't even realize its in the things you're eating.

Also, my friend uses coconut oil to moisturize her face! Sounds a little scary but she swears by it.

And then obviously some think the food/acne correlation is a myth but I approach things wanting to try a natural path first and think everything we put in our body is important. Plus making healthy changes won't hurt & will only help in other areas so its worth a shot!

Kale Chips

2011-01-18T21:17:00.002-06:00

I've been wanting to try these for quite some time now and have just forgotten or never gotten around to it. I burnt some of mine a little so next time I won't bake them quite so long [or maybe a lower temp]. The ones that weren't burnt were tasty & kinda fun to eat. Not sure how often I'll actually make this since I learned that I actually love the taste of raw kale. For those of you who haven't had it, it tasted like broccoli but in lettuce form!

Remove thick steam from kale. Tear kale leaves into smaller pieces. Sprinkle/mist with olive oil & sprinkle with salt and/or seasonings of choice. Spread on baking sheet and bake at 400 degrees for ~10 minutes.

PS - My views on food and how/what we should eat coming soon....I just know it'll take a little longer to write so I haven't written it yet. But many people ask...which is good seeing as how I am a dietitian and all :)

Creamy Polenta with Goat Cheese

2011-01-18T21:13:00.003-06:00

Quite simple but OBSESSED with goat cheese so I had to try!

1 cup yellow cornmeal
1 tsp salt
2 Tbsp butter
4 ounces goat cheese

Directions:
Bring 4 ½ cups water to a boil.
Add cornmeal to the water in a thin stream, whisking constantly to avoid lumps.
Reduce heat to a simmer, and cook for 15 minutes, adding salt and extra tablespoons of water as needed. [or use the instant polenta & it takes ~1 minute]
When polenta is done, stir in butter and goat cheese. Check seasonings, and add salt to taste.

Confessions

2011-01-12T18:33:00.004-06:00

-I can't follow a recipe. I just can't. I try and try but have yet to follow a recipe exactly. Funny you may say for a girl who posts recipes on a blog huh? I try to tell you when I change stuff up if it makes it healthier or better but sometimes I just don't say anything and let you do your thing if you try something on here.

-On that note, I also make up lots of stuff. I look in my fridge and pantry and throw stuff together. Usually it turns up good, sometimes not that wonderful. And that stuff rarely makes it on the blog.

-I use Julio's Seasoning in a TON of the recipes I make and almost always when I make caramelized shallots/onions. That includes many of those on here and I've never mentioned it because I'm guessing most people don't own it. Sorry :/

-I just tried to turn down the volume on the music playing on my computer with my tv remote. Well I was confessing....

Veggie-Lentil Enchiladas

2011-01-12T18:25:00.004-06:00

This recipe was shared (& highly recommended) by a co-worker of mine. I made it for dinner tonight and I have to agree it was pretty good. A great option for some vegetarian enchiladas with more substance!

Veggie-Lentil Enchiladas

1 ⅓ cups Water
½ cup Dry Lentils
¼ teaspoon(s) Salt
8 6-inch Flour Tortillas
2 Medium Carrots, Thinly Sliced
1 ½ teaspoon(s) Chili Powder
1 ½ teaspoon(s) Ground Cumin
1 Medium Zucchini, Quartered Lengthwise, Sliced
14 ½ ounce(s) Mexican-Stye Stewed Tomatoes
6 ounce(s) Monterey Jack Cheese, Shredded

Directions:
Preheat oven to 350℉

In a medium saucepan combine water, lentils, and salt. Bring to boiling, and then reduce the heat. Cover and simmer for 15 minutes or until tender. Drain, rinse with cold water. Set aside.

Wrap tortillas in foil, heat in oven for 10 minutes or until warm. Spray 2 quart rectangular baking dish with non-stick coating.

In a large skillet stir fly carrots, chili powder, and cumin in hot oil for about 2 minutes. Add zucchini, stir fry for 2-3 more minutes or until tender crisp. Remove from heat. Stir in the lentils, half of the undrained stewed tomatoes and half of the cheese.

Spoon vegetable/lentil mixture onto the tortillas, divide evenly. Roll tortillas, place seem side down in the prepared baking dish. Cover with foil and bake for 8 minutes. Remove foil, bake for 8-12 minutes or until heated through and tortillas are crisp.

In a small saucepan heat the remaining undrained stewed tomatoes. Spoon over the enchiladas. Top with remaining cheese and bake until cheese is melted.

Make Ahead Muffin Melts by Pioneer Woman

2011-01-10T18:30:00.003-06:00

I saw this recipe from Pioneer Woman (found here) & I thought it looked delicious! I tried it tonight for dinner with a few substitutions (& I halved the recipe)

-For 6 eggs I used all the egg whites & only 3 egg yokes

-I used Light Miracle Whip (that's what I have in my fridge, I don't like mayo)

-Instead of bacon I used some sauteed mushroom, green pepper, and green onion

-I used a mix of pepper jack/cheddar this I bought to use in another recipe I'm trying this week [this wasn't to make it "healthier" but just stating this fact because the touch of jalepeno flavor was delish!!]

-I used a whole wheat english muffin

And I have plenty left over for breakfast tomorrow! Yum!

Lentil Chili

2011-01-07T19:22:00.003-06:00

8 cups low-sodium vegetable broth, divided

1 medium yellow onion, chopped

1 large red bell pepper, chopped

5 cloves garlic, finely chopped

4 teaspoons salt-free chili powder

1 (16-ounce) package brown lentils (about 2 1/4 cups lentils)

2 (15-ounce) cans no-salt-added diced tomatoes

1/4 cup chopped cilantro

Bring 3/4 cup broth to a simmer in a large pot over medium-high heat. Add onion, bell pepper and garlic and cook about 8 minutes or until onion is translucent and pepper is tender. Stir in chili powder and cook 1 minute, stirring constantly. Add lentils, tomatoes and remaining 7 1/4 cups broth. Bring to a boil, reduce heat to medium-low and simmer, partially covered, 30 minutes or until lentils are almost tender. Uncover and cook 10 minutes longer. Stir in cilantro and serve.

Per serving : 120 calories (5 from fat), 0g total fat, 0g saturated fat, 0mg cholesterol, 180mg sodium, 21g total carbohydrate (7g dietary fiber, 6g sugar), 6g protein

Recipe from: Whole Foods

**********

Yum, yum!! Love this recipe and I've been eating it all week! Not sick of it at all yet. I used green lentils and they worked just fine. Major note - it took MUCH longer than the recipe states to cook. Probably ~1 hr. I also used one of those 28oz cans of tomatoes and next time I make it I'll double the red pepper.

Homemade Yogurt - Posted by Valerie Barber

2011-01-07T19:19:00.000-06:00

Homemade Yogurt

http://www.utahdealdiva.com/2010/09/frugal-recipe-homemade-yogurt.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+UtahDealDiva+%28Utah+Deal+Diva%29

Ingredients:
1/2 gallon whole milk
6-8 oz yogurt, to use as a starter {I love using Greek yogurt as it makes it a lot thicker!}
1/3 cup powdered milk
1 TBSP vanilla {optional}
1/3 cup sugar {optional}
fruit, as an addition once it's made {optional}

You'll also need a crock pot, heavy towel, candy thermometer and a cookie sheet.

First I'll summarize the basics steps involved, then I'll detail out the crock pot method and a short-cut crock pot method.

Slowly bring milk up to 180 degrees. Add powdered milk and whisk to dissolve.
Cool milk down to 110 degrees.
Whisk in starter yogurt, sugar and vanilla, if you choose. {I personally like it better without!}
"Incubate" yogurt in a well-insulated place for 8-10 hours. {An oven works great!}
Transfer yogurt to smaller containers, if necessary. Refrigerate until set, about 12 hours.
Enjoy by iteself or with added fruit!

_____________________________________________________

Crock Pot Method: {Learned from A Year of Slow Cooking, with a few alterations}

Step 1: Plug in your crockpot and turn to low. Add an entire half gallon of milk. Cover and cook on low for 2.5 hours. When 2.5 hours is up, add the powdered milk and whisk to combine.

Step 2: Unplug your crockpot. Leave the lid on and let it sit for 3 hours.

Step 3: When 3 hours have passed, turn your oven on 170 degrees.

Step 4: Scoop out 2 cups of the warmish milk and put it in a bowl. Whisk in 1/2 cup of store-bought live/active culture yogurt. Add sugar and vanilla, if you'd like. Then dump the bowl contents back into the crockpot. Whisk to combine.

Step 5: Put the lid back on your crockpot. Remove the crock and wrap a heavy bath towel all the way around it for insulation. Place it on a cookie sheet in the oven. Turn oven off.

Step 6: Go to bed, or let it sit for 8 hours.

Step 7: In the morning, the yogurt will have thickened! Transfer it to the container{s} of your choice and refrigerate.

{The pic above is some yogurt I made using regular plain yogurt as a starter. It was very creamy, but a lot thinner than the yogurt I've made using Greek yogurt as a starter.- see pic farther below.}

When it comes time to try it out, you can add fresh fruit, jam or a bit of sugar. As I said before, I like to thin mine out a bit with juice and drink it! It's also great with granola. If you prefer, freeze it in 1 cup measurements to use in recipes.

Your fresh yogurt will last 7-10 days. Save 1/2 cup as a starter to make a new batch.

_____________________________________________________

Short-Cut Crock Pot Method {as improvised by me, with the help of these 2 articles on making homemade yogurt on the stove.}

Essentially, this method shaves about 5 hours off the time it takes to make yogurt using the crock pot method. It does require some "hands on" effort, but in my opinion, it's worth it. This is my preferred method!

Step 1: Plug in your crockpot and turn to low.

Step 2: Get out a large saucepan and place it on medium temp on the stove. Add an entire half gallon of milk. When the milk begins to feel warm, add the powdered milk and whisk to dissolve. Leaving the burner on medium, you want to slowly bring the milk up to 180 degrees. You don't have to babysit it constantly, just stir it every once in a while to make sure nothing is collecting on the bottom. Mine took 40 minutes and I stirred it about once every 10 minutes.

Step 3: Before the milk is heated to 180 degrees, turn your oven on 170 degrees. Also fill your sink part way with col water and ice.

Step 4: When milk has reached 180 degrees, remove the pot from the burner and place it in the cold water. Make sure water isn't high enough to go in the pot. Mine covered the bottom 2-3 inches of the pot and it worked great. Cool milk down to 110 degrees. Mine took about 6-7 minutes to drop temps.

Step 5: After it has cooled, scoop out 2 cups of the warmish milk and put it in a bowl. Whisk in 1/2 cup of store-bought live/active culture yogurt. Add sugar and vanilla, if you'd like. Then dump the bowl contents into the crockpot. Whisk to combine.

Step 6: Put the lid on your crockpot. Remove the crock and wrap a heavy bath towel all the way around it for insulation. Place it on a cookie sheet in the oven. Turn oven off.

Step 7: Go to bed, or let it sit for 8 hours.

{The yogurt above was made with Greek yogurt. It's so much thicker! I did use a whisk to make it creamier as this batch turned out with a grainy texture initially. See below for more info on that.}

Step 8: In the morning, the yogurt will have thickened! Transfer it to the container{s} of your choice and refrigerate.

Tuna Salad

2010-09-06T11:32:00.004-05:00

Tuna Salad

-6 oz Albacore tuna

-2 green onions, sliced

-2 Tbsp kalamata olives, sliced/minced

-2 Tbsp flat leaf/Italian parsley, chopped

-zest & juice of 1 lemon

-2-3 Tbsp of extra virgin olive oil

-dash of pepper

Mix tuna, green onions, olives, and parsley. In a seperate bowl wisk the olive oil into the lemon juice & zest until all mixed. Sprinkle pepper to taste (the olives should be salty enough that you don't need salt). Add to tuna and mix. Eat on a sandwhich, wrap, crackers, or plain like I did for lunch today (pic). As with all my recipes, change the proportions as desired! Easy, quick, healthy, light, yummy!

Strawberry Slush & Easy Smoothies

2010-08-03T20:42:00.004-05:00

As I've talked about before, I love my Magic Bullet! It's the perfect size to make a quick single sized portion & its powerful so it blends ice/frozen fruit. (If you don't have a Magic Bullet, the cup it uses is about 2 cups) It is H-O-T here in Texas so I find myself making these treats quite often! And they fit right in to my day without going overboard on my calorie/sugar intake!

Strawberry Slush

-3-4 large fresh strawberries

-Fill the rest of the magic bullet cup with frozen strawberries

-Fill the cup with Fresca

-Blend till frozen strawberries are completely blended!

This recipe is nothing too exciting but it was sooo yummy & refreshing! A perfect summer treat!

Easy Smoothies

-Fill the magic bullet cup with any combination of frozen fruit (even though I love it, I find frozen pineapple to be too sweet when I make smoothies. Everything else has worked out great. Favorites include strawberries, raspberries, peaches, mangos...)

-Add 2 heaping Tablespoons of fat free yogurt (My favorite is Fage 0% - Plain)

-Add a splash of liquid (for a smoothie that tastes just like a milkshake I like to use vanilla creamer, my other favorites include guava juice or pomegranate juice)

-Blend till smooth! Add a touch more yogurt/liquid if needed

This recipe has TONS of variations (type of fruit/yogurt/juice) but this is the super easy basic blueprint to a foolproof, delicious smoothie that is good for you too! Mostly just fruit & yogurt! Be careful, there are still a decent amount of calories but these smoothies are way more calorie friendly then many of the leading smoothie chains out there. And you're getting your fruit servings in. Also extra plus if you are using a magic bullet - built in portion control!

Three-Cheese Chicken Cannelloni

2010-07-06T22:10:00.009-05:00

My friend Corinne came to visit me for the 4th of July weekend! We always love cooking dinner together and wanted to try a new recipe so we tried this Hungry Girl recipe. However in typical Heather fashion I changed things up to my liking! :) The recipe sounded yummy and I figured it'd be good but nothing exciting but let me just tell you....it ended up being sooo delicious!! It was super flavorful and the chicken was crazy moist. I made it again the next night because it was so good!! I'll address the "changes" I made below...

Three-Cheese Chicken Cannelloni
PER SERVING (1 stuffed cutlet, 1/2 of recipe): 274 calories,
3.5g fat,
647mg sodium, 12g carbs, 2g fiber, 6g sugars, 43g protein
Pasta is passé (and starchy!). We like our cheesy filling rolled up in
CHICKEN! And we know you will too.

Ingredients:
1/4 cup frozen chopped spinach
1/4 cup finely chopped mushrooms
1/3 cup fat-free ricotta cheese
2 tsp. reduced-fat Parmesan-style grated topping
1 tsp. chopped garlic, divided
Dash nutmeg
Dash each salt and black pepper, or more to taste
Two 5-oz. raw boneless skinless lean chicken breast cutlets
3/4 cup canned crushed tomatoes
1 tsp. dried minced onion
1/2 tsp. Italian seasoning
1 stick light string cheese

Directions:
Preheat oven to 350 degrees.

Place spinach and mushrooms in a microwave-safe bowl.
Microwave for 1 minute, until softened. Blot thoroughly,
removing excess liquid. Add ricotta cheese, Parm-style topping,
1/2 tsp. garlic, nutmeg, salt, and pepper. Mix well and set aside.

Place one chicken cutlet in a large sealable plastic bag and,
removing as much air as possible, seal bag. Carefully pound
chicken through the bag with a meat mallet or heavy can,
until uniformly about 1/3-inch thick. Repeat with second cutlet.

Lay cutlets flat and spread evenly with veggie-cheese mixture.
Starting with a longer side, roll up one cutlet (not too tightly
or the filling will ooze!), and secure with toothpicks. Place in
a baking pan sprayed with nonstick spray. Repeat with second
cutlet. Cover pan with foil.

Bake in the oven for 20 minutes.

Meanwhile, in a small bowl, combine tomatoes, onion, Italian
seasoning, and remaining 1/2 tsp. garlic. Mix well and set aside.

Break string cheese into thirds and place in a food processor or
blender -- blend at high speed until cheese takes on a shredded
or grated consistency. (Or just tear string cheese into pieces and
roughly chop.) Set aside.

Remove pan from the oven, and carefully remove foil. Spoon
seasoned tomatoes equally over chicken, and sprinkle
shredded/grated string cheese evenly over tomatoes. Return
to the oven (uncovered) and bake for 15 minutes, or until chicken
is cooked through and cheese on top has melted. Remove toothpicks
and enjoy!

MAKES 2 SERVINGS

-Instead of using frozen spinach, I used fresh spinach. Microwave it with the mushrooms until the spinach is cooked and it worked great (I placed a touch of water in the bowl when I microwaved and it took ~2min)

-I used the minced garlic from a jar but I think fresh or jar would work. I just find it easier and actually really like how the flavor blends in the whole dish a little more

-I ALWAYS use shredded parmesan, never grated. I'm not a fan of parmesan powder! In fact in previous posts I think I've mentioned I use Kraft Shredded Parmesan, Romano, and Asiago

-Didn't use nutmeg because I didn't have it and wasn't going to buy it just for a "dash"

-Who needs to use minced onion when you can use SHALLOT! I'm pretty sure I've addressed my love [obsession] with shallot in my blog before. Instead of using the minced onion, I sauteed some diced shallot in a little of olive oil w/ just a sprinkle of kosher salt. I would use ~1/2 of a medium shallot for the recipe but I used 1 medium shallot since I made extra sauce

-I made some extra tomato sauce and we did cook up some whole wheat angel hair pasta on the side...I know the concept of the recipe was for no pasta but that's okay, everything in moderation! Although I will say the chicken serving was very large and I didn't need much pasta on the side to fill up. We also had a salad to start while the chicken was cooking (we were drooling and couldn't stand the wait!) The extra tomato sauce was perfect for the side of pasta and for the next night when I made the chicken again!

-We didn't put the string cheese in the food processor...we just tore it into strips and sprinkled some parmesan on the top as well. I already had string cheese so we just used that but you can use part skim mozzarella too

Recipe Calorie Calculator

2010-06-05T10:41:00.003-05:00

If you haven't used this before it's a great resource to easily figure out the amount of calories per serving in something you cook!

http://recipes.sparkpeople.com/recipe-calculator.asp

FRUSTRATED

2010-05-16T20:33:00.002-05:00

Okay this has nothing to do with recipes but it has to do with blogging - I was doing my daily read of blogs and I realized I hadn't heard from a lot of the blogs I follow. When I went down my list I realized my updater wasn't showing these to me! So I'm MONTHS behind LOTS of my favorite blogs. UGH!! Most (but not all) are private blogs but not all the private blogs do this - anyone know how to fix this???? It's going to be a little tedious to have to check every blog I follow. :(

Skillet Gnocchi with Chard & White Beans

2010-05-03T13:52:00.004-05:00

Here's another recipe from my friend Cissy. I didn't tell you before but she's a fellow Registered Dietitian and she's also recently became a vegetarian so she shares some yummy vegetarian recipes (like this post thanks to her)! When she shared she said "made this the other day and it was REALLY good!"

Skillet Gnocchi with Chard & White Beans
http://www.eatingwell.com/recipes/skillet_gnocchi_with_chard_white_beans.html
From EatingWell: January/February 2009

In this one-skillet supper, we toss dark leafy greens, diced tomatoes and white beans with gnocchi and top it all with gooey mozzarella. Serve with a mixed green salad with vinaigrette.

6 servings Active Time: 30 minutes Total Time: 30 minutes

Ingredients
1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
1 16-ounce package shelf-stable gnocchi, (see Tip)
1 medium yellow onion, thinly sliced
4 cloves garlic, minced
1/2 cup water
6 cups chopped chard leaves, (about 1 small bunch) or spinach
1 15-ounce can diced tomatoes with Italian seasonings
1 15-ounce can white beans, rinsed
1/4 teaspoon freshly ground pepper
1/2 cup shredded part-skim mozzarella cheese
1/4 cup finely shredded Parmesan cheese

Preparation
Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes. Transfer to a bowl.
Add the remaining 1 teaspoon oil and onion to the pan and cook, stirring, over medium heat, for 2 minutes. Stir in garlic and water. Cover and cook until the onion is soft, 4 to 6 minutes. Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes. Stir in tomatoes, beans and pepper and bring to a simmer. Stir in the gnocchi and sprinkle with mozzarella and Parmesan. Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes.

Nutrition
Per serving : 325 Calories; 7 g Fat; 2 g Sat; 3 g Mono; 8 mg Cholesterol; 55 g Carbohydrates; 14 g Protein; 6 g Fiber; 616 mg Sodium; 360 mg Potassium

Tip: Look for shelf-stable gnocchi near other pasta in the Italian section of most supermarkets.

Supercook.com

2010-05-02T08:45:00.005-05:00

I have always wished that they had a website like this and it turns out THEY DO! You type in the ingredients you have and it shows you recipes you can make. I played around on it but haven't used it for real yet. Just wanted to share!

www.supercook.com

Snack twist

2010-04-29T18:01:00.001-05:00

For my snack today (top one) I added some strawberries....soooo yummy!! Almost like a combination of the 2 ideas on this post!

Fish in Papillote

2010-04-29T17:42:00.007-05:00

I must admit I'm pretty happy with my meal planning this week, another good meal last night. I've been seeing in recipes and on the food network the idea for "Fish in Papillote" (or fish in parchment paper) so I finally decided to try it out. As with all my stuff use whatever combo of herbs, veggies, fish you'd like. Mine came out yummy but I'd love to try other combinations too.

Lemon Rosemary Fish in Papillote
-1 fillet tilapia per packet
-Rub with a light layer of olive oil on both sides of the fish
-Season with salt/pepper
-Place in a large piece of parchment paper
-Spread minced garlic on top of fish
-Place some sliced lemon and a spring of rosemary on both the top and underneath the fish
-Place some veggies on top and tuck some under the fish if you desire (I used sliced shallot, squash, artichoke quarters, and crimini mushrooms)

Close the parchment paper and roll the edges to create a tight seal to steam the fish in. Bake at 425 for 25min. Careful of steam when opening the packet.

Mojito Lime Shrimp

2010-04-28T13:16:00.003-05:00

Have to share another yummy dinner from last night! I know these aren't "recipes" and I've never thought to post these before but then I realized that quick meal ideas are great to share as well. I marinated this while I was at the gym and I literally had dinner 10 minutes after I was home...it was so fast, easy, & delicious!

Mojito Lime Shrimp
-Make packet of McCormick Gill Mates Mojito Lime marinade (I used a little less oil then it called for. Also I used balsamic vinager instead of white/apple cider because that's what I had and it turned out great)
-Marinate shrimp (It says to marinate seafood no longer then 30 minutes, mine was closer to 2 hours and it was fine)
-Cook as desired (I used my Foreman grill, took 5 minutes to cook)

This marinade was soo yummy! It was a delicious mix of a touch of spice, a touch of sweet, and a touch of tang. I highly recommend! I also think this marinade would taste great in fish/shrimp tacos.

Parmesan Tilapia & Squash Veggie Packets

2010-04-26T18:56:00.004-05:00

Dinner tonight was SO yummy (& easy), I had to share!

Parmesan Tilapia
-baste the tilapia fillet w/ a light coating of olive oil
-sprinkle Grill Mates Garlic Herb & Wine marinade seasoning on the top, pat the powder down so it sticks to the fish
-sprinkle w/ a light coating of shredded parmesan cheese (I use the Kraft shredded parmesan, romano, & asiago - my favorite!)

That's it! Bake as desired...I did 400 degrees until the fish was firm & flaky (~12 min)

Squash Veggie Packets
This recipe is my best friend's husband's recipe and these veggies are my favorite!! He does these on the grill but I do the oven version for my apartment and they came out great. Add any veggies you want! He usually uses onions also but I didn't have any on hand. The amount below is enough for 2 servings.

My veggie packet tonight consisted of:
1 zucchini, sliced
1 small yellow squash, sliced
handful of crimini mushrooms, sliced
-place veggies in tin foil
-cover with Italian dressing (highly recommend Ken's Italian w/ Aged Romano, also don't use zesty Italian because it is too strong)
-close tin foil so the dressing will not leak and the veggies will steam (you might need to do 2 sheets in different directions)

-Grill if able or bake at 500 degrees for 20-30 min

Smoky Corn & Black Bean Pizza on homemade Whole Wheat Crust and salad w/ Creamy Lime-Chile Dressing

2010-04-22T14:01:00.003-05:00

My friend Cissy "tweeted" the other day about her delicious dinner & I instantly started drooling!! She shared the recipes with me (which are all from Eating Well). I haven't tried them yet but can't wait to! She served the dressing on salad greens w/ some extra corn-black bean mixture and avocado. She also said even though the recipe called to grill the pizza, she baked hers in the oven & it came out good. Recipe's are as follows:

Creamy Lime-Chile Dressing
About 1/2 cup

Ingredients
6 tablespoons reduced-fat sour cream
3 tablespoons lime juice
2 teaspoons minced seeded jalapeno, or serrano pepper
1 teaspoon chili powder
1 teaspoon sugar
1/4 teaspoon salt

Nutrition
Per tablespoon: 20 calories; 1 g fat (1 g sat, 0 g mono); 4 mg cholesterol; 2 g carbohydrates; 0 g protein; 0 g fiber; 81 mg sodium; 29 mg potassium.

Smoky Corn & Black Bean Pizza
6 servings

Ingredients
1 plum tomato, diced
1 cup canned black beans, rinsed
1 cup fresh corn kernels, (about 2 ears)
2 tablespoons cornmeal
1 pound prepared whole-wheat pizza dough
1/3 cup barbecue sauce
1 cup shredded mozzarella, preferably smoked mozzarella

Preparation
Preheat grill to medium.
Combine tomato, beans and corn in a medium bowl. Sprinkle cornmeal onto a large baking sheet. Stretch the dough into about a 12-inch circle and lay it on top of the cornmeal, coating the entire underside of the dough.
Transfer the crust from the baking sheet to the grill. Close the lid and cook until the crust is puffed and lightly browned on the bottom, 4 to 5 minutes.
Using a large spatula, flip the crust. Spread barbecue sauce on it and quickly sprinkle with the tomato mixture and cheese. Close the lid; grill until the cheese is melted and the bottom of the crust is browned, 4 to 5 minutes.

Nutrition
Per serving: 316 calories; 6 g fat (3 g sat, 0 g mono); 13 mg cholesterol; 48 g carbohydrates; 3 g added sugars; 14 g protein; 4 g fiber; 530 mg sodium; 94 mg potassium.

Whole-Wheat Pizza Dough
Makes 1-12 ounce or 1 pound dough

Ingredients
To make 12 ounces dough:
3/4 cup whole-wheat flour
3/4 cup all-purpose flour
1 package quick-rising yeast, (2 1/4 teaspoons), such as Fleischmann's RapidRise
3/4 teaspoon salt
1/4 teaspoon sugar
1/2-2/3 cup hot water, (120-130°F)
2 teaspoons extra-virgin olive oil

To make 1 pound dough:
1 cup whole-wheat flour
1 cup all-purpose flour
1 package quick-rising yeast, (2 1/4 teaspoons), such as
1 teaspoon salt
1/2 teaspoon sugar
3/4 cup hot water, (120-130°F)
1 tablespoon extra-virgin olive oil

Preparation
Combine whole-wheat flour, all-purpose flour, yeast, salt and sugar in a food processor; pulse to mix. Combine hot water and oil in a measuring cup. With the motor running, gradually pour in enough of the hot liquid until the mixture forms a sticky ball. The dough should be quite soft. If it seems dry, add 1 to 2 tablespoons warm water; if too sticky, add 1 to 2 tablespoons flour. Process until the dough forms a ball, then process for 1 minute to knead.
Transfer the dough to a lightly floured surface. Coat a sheet of plastic wrap with cooking spray and place it, sprayed-side down, over the dough. Let the dough rest for 10 to 20 minutes before rolling.
Place a pizza stone or inverted baking sheet on the lowest oven rack; preheat oven to 500°F or highest setting. Roll and top the pizza as desired (we suggest a 13-inch circle) and bake the pizza until the bottom is crisp and golden, 10 to 14 minutes. Serve immediately.

Nutrition
Per 12-ounce serving: 766 calories; 12 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 142 g carbohydrates; 26 g protein; 16 g fiber; 1882 mg sodium; 542 mg potassium.

?

2010-03-30T18:48:00.003-05:00

I'm looking for a good recipe for Balsamic Chicken of some sort....anyone??? I tried a recipe but it wasn't a winner. If you have one please share! xoxo

Some tips for staying strong in a healthy lifestyle!

2010-03-22T09:51:00.005-05:00

Here are some small tips that help me when I'm trying to stay strong!

-When I go to the grocery store, besides having a grocery list (that I must stick to!) I use one of the small grocery carts (above) if possible! It fills up quicker and makes it less likely to throw in "extra" stuff

-If I'm hungry or snacky the gum trick only works so much (sorry Biggest Loser plugs for Extra). What works better for me brushing my teeth (if I'm at home) or brush-ups (if I'm not at home)!

-If I have plans to go to the gym or a workout class but not for a couple hours, I change into my workout clothes and tennis shoes immediately. If I'm in my workout clothes I'm more likely not to slack and skip the gym

-Speaking of workout clothes, I wear my workout clothes when I do my grocery shopping most of the time. Not because I'm lazy but who wants to be wearing workout clothes & buying a bunch of junk food? Not me! And it' a reminder that cheating means undoing the work in the gym.

-This tip won't work for all but since I live alone it works wonders for me. I'm the personality type where if its in my house I'll eat it. Not saying I don't allow myself to have treats but instead of having junk snacks in the house, I like to have fruits & veggies around to snack on.

-If you're trying to loose weight - write it down. Writing down EVERYTHING you eat (& be completely HONEST) has been shown to help people eat fewer calories. And when I say everything, I mean everything! Did you have just a bite of something? just a couple chips? a couple mints from the restaurant? When you're writing things down honestly, you're more apt to realize what you're mindlessly eating or feel guilty that you have to write down 4 girl scout cookies :)

-If I'm going to a restaurant I check to see if they have a website and I pick out what I'm going to order BEFORE HAND! When I do this I always pick smart choices that are on track with a healthy lifestyle. When I don't do this, I get sucked into "oh my gosh I'm soooo starving I want THAT!" I have never regretted my decision when I've picked before I went, I HAVE regretted what I've ordered when I did it when I was starving or swept away in the "eating out" experience

Just thought I'd share some of these, please share any others that help you! I'd love to get some new ideas!!

Zucchini "Pasta" Review

2010-03-16T13:42:00.004-05:00

I like to try some of those different creative options out there that people like to do to decrease calories or eat healthier. Since I'm a dietitian, I get asked about these things but also I like being creative with what I cook/eat. Well last night I tried making zucchini spaghetti. For those of you unfamiliar it is where you use zucchini in place of pasta. The idea is you decrease calories/carbs, increase your veggie intake, all with still being able to enjoy "pasta". Now I wasn't trying this so much as a diet option, because I think encorporating whole grain pasta into my diet is fine. But I was just curious!

I sliced my zucchini into thin long strips, boiled them for about 2 minutes, drained them, and topped w/ my favorite pasta sauce. If you put hot sauce on top that can continue to cook the zucchini so just be aware. I topped w/ a touch of fresh shredded parmesean.

I did like the meal and thought it was flavorful but I think I would do it more as a side dish (i.e. the whole italian zucchini & tomatoes type dish). I'm not sure if I cut the strips thin enough though to even come close to pretending to be pasta but I was worried they would fall apart if I cut them too thin. I did like this dish but you have to think about it as a dish on its own, NOT a replacement for pasta. For the pasta lovers feeling guilty out there, just pick a whole grain pasta but more then that keep your portion size in check! That's really the downfall for most pasta lovers.

I'd love to hear from anyone who has tried zucchini "pasta" or the next product that is making me super curious to try & review: Tofu Shirataki Noodle Substitute

*Update - had the leftovers which were sooo yummy! I liked it much better than the original dish because the tomato sauce soaked into the zucchini & made it a little extra flavorful, mmm!

Balsamic Vinager

2010-03-08T10:19:00.003-06:00

Two new uses for Balsamic vinegar that I've been doing lately -

*Current obsession for snack or side dish:
Fresh mozzarella + tomatoes + sprinkle with ground Kosher salt and Balsamic vinegar
Soooooo delicious, fresh, & light! I love using the ball shaped mozzarella w/ grape/cherry tomatoes. Or the kind of mozzarella you slice w/ some sliced vine-ripened or heirloom tomatoes are yummy too. Add some fresh basil if you want! Makes me crave some just thinking about it!!

*Liven up some strawberries
I read about this in a magazine (sorry I don't remember which one) but its a way to liven up those kinda iffy looking strawberries...you know the ones that are still edible but not too pretty anymore.
1. Slice strawberries & sprinkle w/ sugar (I use the Splenda sugar blend, I don't use just plain Splenda because the sugar pulls the water out of the strawberries making them moist and juicy). Refrigerate for 30mins
2. Sprinkle w/ ~1 Tbsp Balsamic vinegar and refrigerate for another 30 mins
3. Eat plain, add to salads, be creative!
These end up being really good, it just kind of boldens the flavor a bit.

Yummy yogurt

2010-03-07T19:22:00.002-06:00

I'm actually pretty excited - I have FINALLY found a way to eat yogurt that I love & think I'll stick with! It's not that I hate yogurt, I just don't really enjoy it (except my obsession w/ TCBY of course but that doesn't count). I've tried all sorts of brands (Rachel's was my favorite) and all sorts of flavors (lemon would be #1 of the "normal" flavors) ... BUT the thing is I'll buy some and try to eat it and I ALWAYS end up throwing most of it away. Or opening a little cup of it, eating 2 spoonfuls then either wasting the rest or shoving it down my throat. So occasionally I've bought yogurt for smoothies but I think you're getting the point. Well this past shopping trip I bought some Fage fat free Greek yogurt - plain which I've been wanting to try. Then I took 6-8 strawberries and pureed them (in my Magic Bullet). I mixed ~1/2 cup yogurt + my strawberry puree + a small dash of splenda - YUM!!! It was seriously like a desert. This will definitely be a new snack or treat if I'm craving something sweet. And I'm excited to try some other fruits too. You can always use honey in place of splenda too if you prefer. And if the fruit is sweet enough you might not need any additional sweetness.

RIP

2010-02-14T22:35:00.003-06:00

So sad to find out that 3 of my very favorite products are discontinued. The most sad about my #1 most favorite frozen meal EVER Kashi's Lemon Rosemary Chicken. But also mourning the loss of Morningstar Farms Veggie Cakes.

So sad...

Chipotle-Marinated Pork Tenderloin

2010-01-03T10:03:00.003-06:00

This is a recipe my friend, Candace, made while I was visiting her and she shared the recipe with me. The flavor was AWESOME but it was actually too spicy for my taste so this recipe is for those spicy lovers out there. Candace's husband, Jerad, is a spicy lover & this was just right for his taste. It's also super easy to make!

Chipotle-Marinated Pork Tenderloin

1 canned chipotle chile in adobo plus 1 tsp adobo sauce (found in Mexican food section)
1 clove garlic, minced
1/2 cup orange juice
3 Tbsp lime juice
1 Tbsp red wine vinegar
1 tsp dried oregano
1/2 tsp ground cumin
1/4 tsp salt
1/4 tsp freshly ground pepper
8 ounces pork tenderloin, trimmed of fat

1. Combine all ingredients (except pork) in a blender or small food processor. Blend until the chipotle is chopped and the mixture is relatively smooth. Pour into a sealable plastic bag, add pork, and seal. Squeeze out extra air from bag. Make sure pork is coated in marinade. Refrigerate at least 1 hour and up to 8 hours.
2. Cook in roasting pan at 450 degrees for 20-35 minutes (until meat registers at 150 degrees on a cooking thermometer). Transfer the pork to a cutting board and let rest for 5 minutes before cutting.

Nutrition per serving: 139 calories, 4g fat, 1g sat fat, 2g mono fat, 63mg cholesterol, 2g carbs, 23g protein, 0g fiber, 165mg sodium, 374mg potassium

Cafe Rio Knock-off Recipes

2009-11-16T15:42:00.005-06:00

Inspired by dinner at my friend Julie's house, my Dad [and I] decided to make a Cafe Rio inspired meal for people coming over to watch the football game this weekend. For those of you unfamiliar with Cafe Rio think Costa Vida or Chipotle + enchiladas. It is found primarily in Utah and is part of Utah culture. In fact, Julie's friend described it as the best food on the Earth. Not sure if I agree with that bold statement but it is good. (Shannon don't worry I'm still completely loyal to Chipotle!! Cafe Rio just offers some things that Chipotle doesn't plus no one understands Chipotle up here the way you & I do!)

Now I definitely wouldn't consider any of these restaurants to be particularly "healthy" BUT the healthy thing about preparing them yourself is you know exactly what you are using or putting in the recipe. And the most important factor that earns a seat on The Healthy Bite is that I believe in everything in moderation and portion control!

These recipes can be used to make burritos, salads, or whatever you want!

Cafe Rio Style Pork
2 pound pork (recipe calls for pork butt or boneless pork ribs, I think pork loin would work just fine)
3 cans Coke
1/4 cup brown sugar
pinch garlic salt
1/4 cup water
1 can sliced green chilies
3/4 can enchilada sauce (recipe did not say red or green, we used green)
1 cup brown sugar

Put the pork in a heavy duty ziplock bag to marinade. Add a can and a half (18oz) of coke and 1/4 cup brown sugar. Marinate for a few hours or overnight.
Drain marinade and put pork, 1/2 can Coke, water, and garlic salt in crock pot on high for about 3-4 hours (or until it shreds easily but is not too dry) or on low for 8 hours. Remove pork from crock pot and drain any liquid left in the pot, shred pork.
In a food processor or blender, blend 1/2 can Coke (6 oz), chilies, enchilada sauce, and remaining brown sugar (more or less to taste*)
Put shredded pork and sauce in crock pot and cook on low for 2 hours.

*I think Cafe Rio pork is too sweet. We actually doubled this recipe and I only used ~3/4 cup sugar in the final sauce so I would recommend being very conservative with the brown sugar at the end. The Coke adds lots of sweet.
-Other thoughts: this recipe specifically says not to use diet Coke but I've seen bloggers say diet works just fine...we used regular Coke but when I make this again I would try diet. Bloggers that used diet Coke also used the Splenda blend of brown sugar and said it came out fine too. Just a personal call on what you want to do!

Cafe Rio Style Chicken
1 (8oz) bottle of zesty Italian dressing
1 Tbsp chili powder
1 Tbsp cumin
3 cloves garlic, minced
5 lbs chicken breasts

Cook all together in a crock pot of 4 hours on low. Shred meat. Cook 1 additional hour

*Super easy & it was a crowd favorite

Cafe Rio Style Creamy Tomatillo Dressing
1 packet Traditional Hidden Valley Ranch mix (not buttermilk)
1 cup mayonnaise
1 cup buttermilk
2 large tomatillos (or 3 if they are small), roasted, husked, and diced
1/2 bunch of fresh cilantro
1 clove garlic, minced
juice of 1 lime
1 small jalapeno (keep seeds and veins in for spicy, remove for a smaller kick)

Roast the tomatillos with the husk on in the oven at 400 degrees for 20 minutes. Then mix all the ingredients in the blender. Refrigerate for the flavors to mix.

*I could drink this it is so good! Yum!! Also a crowd favorite. They also make a delicious cilantro-lime vinaigrette which we didn't make but I'll have to try it some other time.
*I don't ever use/buy mayo so I couldn't tell you off the top of my head which mayo is the healthiest but READ YOUR FOOD LABELS. In mayo you're looking for the lowest saturated and trans fat without added sugar. Looking online it looked like Reg mayo had 90 calories, 1.5g sat fat, 0g sugar; Light mayo had 50 calories, 0.8g sat fat, 0.6g sugar; and Olive Oil mayo had 45 calories, 0g sat fat, and 0g sugar. Looks like Olive Oil mayo would be the healthiest choice but always check your food labels! Confused or have any questions - just ask me!

Cafe Rio Style Cilantro Lime Rice
1 cup uncooked long-grain white rice
1 tsp butter/margarine (optional)
2 cloves garlic, minced
1 tsp + 1 Tbsp freshly squeezed lime juice
1 can (15oz) chicken broth
1 cup water
pinch of sugar (optional)
3 Tbsp fresh chopped cilantro

In a saucepan combine rice, butter, garlic, 1 tsp lime juice, chicken broth, and water. Bring to a boil. Cover and cook on low for 15-20 minutes, until rice is tender. Remove from heat. In a small bowl combine lime juice, sugar, cilantro. Pour over hot cooked rice and mix in as you fluff the rice.

*This rice (as with most homemade cilantro lime rice I've had) comes out sticky. I think the lime juice has a chemical reaction with the cooking of the rice. I think next time I might try to just add all the lime juice at the end although that might change the flavor. This rice was still delicious even though it was sticky! If you guys have any tricks or experience please share :)

Caramel Pudding Pumpkin Cupcakes

2009-11-12T09:27:00.003-06:00

This is a Hungry Girl recipe. I’m not a cake fan but I needed to use up some canned pumpkin and thought these sounded good. I’ll admit the ‘pudding’ in the name drew me in but I’m not really sure why that’s in the name. I basically thought they tasted like spice cake cupcakes. The caramel stayed on the top for the first day but then after that it soaked into the cupcakes (maybe that’s where the ‘pudding’ part comes from??) I think I’ll stick to pumpkin cookies this time of year but if you’re a big cupcake/cake fan you might want to give these a try.

Caramel Pudding Pumpkin Cupcakes

(Makes 12 servings)
Per serving (1 cupcake): 108 calories, 2g fat, 188mg sodium, 21g carbs, 0.5g fiber, 12g sugars, 2g protein

Ingredients for cupcakes

2 cups moist-style yellow cake mix (1/2 of an 18.25-ounce box)
1 cup canned pure pumpkin
1/3 cup fat-free liquid egg substitute
2 tablespoons sugar-free maple syrup
2 teaspoons cinnamon
2 teaspoons Splenda No Calorie Sweetener (granulated)
1/8 teaspoon salt

Ingredients for topping

3 cubes (about 1 ounce) chewy caramel
2 teaspoons light vanilla soymilk

Directions

Preheat oven to 350 degrees.

Combine all cupcake ingredients in a mixing bowl with 1/3 cup of water. Whip with a whisk or fork for 2 minutes until well blended.

Spray a 12-cup muffin pan with nonstick spray or line with baking cups. Evenly spoon batter into muffin cups.

Place pan in the oven and cook for about 12 minutes (until cupcakes have puffed up but still appear a little gooey on top).

Once cupcakes are cool enough to handle, arrange them closely on a plate so that the edges are touching. Place caramel and soymilk in a tall microwave-safe glass or dish (mixture will bubble and rise when heated).

Microwave at medium power for 1 1/2 minutes. Stir mixture vigorously until smooth and thoroughly blended. (Return to microwave for 30 seconds at medium heat if caramel has not fully melted.) Immediately drizzle caramel sauce over cupcakes.

Japanese Cucumber Salad

2009-11-09T11:55:00.004-06:00

This is the recipe I make when I'm craving that cucumber salad I get with my sushi. Yumm!! Also referenced here as a great side dish to a yummy recipe!

Japanese Cucumber Salad

2 cups thinly sliced Japanese cucumbers*
1 teaspoon salt
1 tablespoon sugar
1 tablespoon soy sauce
1/4 cup rice wine vinegar
1 teaspoon sesame oil
2 teaspoons sesame seeds

* English cucumbers may be substituted. The English cucumbers need to be peeled, cut lengthwise, seeded, and sliced into thin half moons.

In a large bowl, combine cucumbers and salt; mix well. Add sugar, soy sauce, rice wine vinegar, and sesame oil; mix well. Sprinkle with sesame seed and mix. Let marinate for 20 minutes before serving. NOTE: If you desire, drain off some of the vinegar mixture before serving.

To serve, divide salad among individual chilled plates.

Makes 4 servings.

Avocado Salsa Verde

2009-11-08T09:17:00.001-06:00

I haven't tried this yet but can't wait to! A friend passed it along and said it was wonderful.

Avocado Salsa Verde by Ann West

8 tomatillos - husked

2 jalapenos

3-4 hatch or anaheim chilies

1 small onion chopped

2 cloves garlic chopped

cumin (approximately - 1/4 tsp or a little more)

cayenne - pinch or two

lime juice a tbls or more

a handful of fresh cilantro chopped

salt & pepper - to taste

1 large avocado - peeled and pitted

Rub the tomatillos, jalapenos, and hatch chilies with olive oil and roast in a 375 degree oven until they start to brown. Let cool. If you have a food processor this is a great time to use it. Or you can chop by hand either way. Chop the garlic and the onion in the processor. Add the roasted peppers and tomatillos and pulse. Add the cumin, cayenne, lime juice and a handful of cilantro and pulse some more. Add the avocado and pulse again. Now you have to taste. Too hot - not enough? If you like it spicy add more cayenne or a fresh jalapeno if you need to cool it off add more avocado or lime juice. It is a beautiful shade of green and just as tasty as it looks. enjoy.

Spinach Salad recipe & Pomegranate info

2009-11-04T09:49:00.003-06:00

I love when pomegranates are in season (which is now!) and I had some spinach & pine nuts left over from making the salmon Florentine & quinoa so this is the "round two recipe" I made.

Spinach Salad
baby spinach leaves
pomegranate seeds
toasted pine nuts
cut up bits of ripe pear
thin slices of red onion
(I didn't have any feta but if we did I would have added that too)
Ken's Light Raspberry Walnut Vinaigrette (or any other light or citrusy vinaigrette would be good too! Find a couple more dressing ideas here)

For those of you not too familiar with pomegranates or have used pomegranates only to get the [horribly staining] juice everywhere I thought I'd share a trick I've learned for getting the seeds out with ease! 1st - cut the pomegranate in half on a paper towel, the towel will absorb the juice that comes out. 2nd - fill a medium sized bowl with water. 3rd - put the pomegranate completely underwater and begin to break about the seeds from the membrane. That way all the excess juice stays in the water instead of spraying on your clothes/kitchen/dog/etc and it also makes it easier to get the seeds away from the membrane. Another good thing is that any stray bits of membrane that come off will float to the top of the water making it easy to strain from the water before you drain the pomegranate seeds.

Superfruits: A Look at the Facts

www.rd411.com

The term “superfruit” refers to a category of natural plants that are believed to provide great health benefits because of their nutrient and antioxidant levels. The six superfruits are açaí, goji, mangosteen, noni, pomegranate, and seaberry. Blueberries, cranberries, and red grapes are seen as more common “superfruits.”

The more exotic superfruits are mainly available in juice form. Many are available at your local grocery store, and literally hundreds of Web sites sell these fruits in either juice or supplement form.

The main thing to keep in mind is that these fruits do not have scientific validation, sufficient clinical trial evidence, or regulatory approval for their health claim statements. However, they are recognized as exceptional antioxidant sources, and current research is looking at possible antidisease properties. Information specific to each of these fruits follows.

Açaí
This fruit is an exceptional source of polyunsaturated fats and dietary fiber. Açaí also contains high levels of vitamin E, calcium, copper, potassium, magnesium, and niacin, when compared to other plant foods. Studies have looked at açaí for its vasodilator effect in animals. Açaí probably has the least scientific evidence of all of the superfruits. However, a study from the University of Florida found that compounds in açaí berries could reduce the growth of certain leukemia cells in the lab. This is not yet confirmed through human studies.

Goji
This fruit offers high amounts of protein, vitamin C, riboflavin, potassium, iron, magnesium, copper, and zinc. Goji also provides high levels of many antioxidants, but especially beta-carotene and zeaxanthin. Research has looked at goji for a wide range of purported health benefits, including immune function, metabolic syndrome, and neurological disorders. In rabbits, goji berry has lowered blood glucose, total cholesterol, and triglyceride levels, in addition to improving insulin resistance in diabetic rats. However, none of this research is validated through expert-reviewed clinical trials, and all research was completed on either laboratory animals or in vitro work.

Goji is related to the tomato, potato, and eggplant, and offers many of the same antioxidants. If you take warfarin, talk to your doctor before consuming any products containing goji, because this may cause an interaction.

Mangosteen
This white fruit does not provide an exceptional amount of nutrients. Medical research on mangosteen is lacking and has included antioxidant properties in vitro, anti-inflammatory effects in vitro, and numerous chemical identity studies. Early animal studies showed a possible reduction in plasma lipid levels.

The American Cancer Society’s Web site states that mangosteen is a source of antioxidants, but that no reliable evidence exists on its use as a cancer treatment. The US Food and Drug Administration has sent warning letters to manufacturers who state that mangosteen is usable to treat illness.

Noni
This very pale-colored fruit does not provide many antioxidants and is also low in most vitamins and minerals, with the exception of moderate amounts of vitamin C and potassium. Noni has reports of vague health properties via either animal or in vitro research.

Noni fruits have shown antitumor properties in rats and mice, but clinical evidence is lacking. However, studies of heavy smokers who drank noni juice have shown a reduction in free radicals in the blood, lower levels of total cholesterol, and reduced triglycerides. Other animal studies have shown that noni may combat fatigue and offer some liver protection.

Seaberry
Seaberry is probably one of the plant world’s most nutritious foods. Seaberry contains one of the highest contents of vitamin C and E, compared to other plants. It also contains many healthful fatty acids, carotenoids, and phenolics. Seaberry is the second most studied superfruit, after pomegranate. However, no expert-reviewed clinical trials are published.

Pomegranate
Surprisingly, pomegranate has a relatively low nutrient content. However, it provides a moderate amount of antioxidants. Pomegranate is by far the most studied superfruit, with clinical trials and scientific reports completed on several types of cancer, blood cholesterol, infection, obesity, and inflammation, as well as several other topics of research. Several peer-reviewed studies have demonstrated that the antioxidants in pomegranate juice reduce low-density lipoprotein (LDL) oxidation in mice and blood pressure in hypertensive humans.

A 2004 study, which appear in Clinical Nutrition, demonstrated that daily consumption of pomegranate juice for 3 years by patients with carotid artery stenosis reduced the thickening of their arteries. Talk to your doctor if you take any drugs on a regular basis, as pomegranate juice seems to interfere with the metabolism of many medications.

The bottom line
Many other forms of produce not classified as superfruits also contain exceptional levels of antioxidants and nutrients. Most of the studies on superfruits are small and short-term, are conducted on animals, lack adequate control groups, or are funded by industry. These products also are usually very expensive when compared to other fruits, with some juices costing nearly $100 a bottle.

It is important to remember that many of these manufacturers pay a doctor to attest to the fruits’ beneficial properties, claims that are usually not credible. You should also ignore testimonials by “everyday” people who claim that a juice or supplement has cured them of a disease or changed their life. The journal Clinical Cancer Research released the following statement: “Don’t count on açaí or goji berry juice to boost your health, and research on pomegranate and blueberries is still preliminary.”

Many manufacturers claim that these superfruits provide more antioxidants than other fruits, but this often refers to the whole fruit, rather than the juice that is extracted from the fruit. In fact, one study showed that you would need to drink 150 milliliters (mL) of a popular noni juice to match the antioxidant content of a navel orange, 90 mL of a popular mangosteen juice to match the antioxidant content of 1 cup of strawberries, and 300 mL of a well-known goji juice to match the antioxidant content of a Red Delicious apple.

Different labs performing tests to calculate the antioxidant content of the same fruit can garner highly variable results, depending on how much water the fruit contains, how it is harvested and handled, and how much time has passed since harvest. Furthermore, even if fruit A has more antioxidants than fruit B in a test tube, the antioxidants in fruit B sometimes are more easily absorbed in the human body.

References and recommended readings
ACAI Health and Nutrition Resource Center. Pomegranate & cardiovascular. Available at: http://www.best-acai.org/pomegranate-cardiovascular.php. Accessed April 20, 2009.

Australia.TO. Superfruit juices. Available at: http://www.australia.to/afoodguide/0,25197,23040467-202,00,00.html. Accessed April 20, 2009.

Mitchell S. Superfruits: are they worth the money? Available at: http://www.susanmitchell.org/articles/super-fruits.htm. Accessed April 20, 2009.

Searby L. The high-flying fruit. Available at: http://www.functionalingredientsmag.com/fimag/articleDisplay.asp?strArticleId=748&strSite=FFNSite. Accessed April 20, 2009.

Sohn E. Superfruits, super powers? Available at: http://www.latimes.com/news/printedition/front/la-hew-superfruit,0,2602519,print.story. Accessed April 20, 2009.

Quinoa Pilaf

2009-11-03T18:10:00.002-06:00

The following recipe I got from the Self November 2009 issue. I served it with the Salmon Florentine from the same issue/recipe. Nutritional facts for one 6oz fillet and 1/2 cup quinoa = 470 calories, 20g fat (only 4g saturated), 27g carbs, 6g fiber, and 48g protein.

Quinoa is one of my favorite grains and I think this was one of my favorite recipes I've made using it. I've included the changes I made in parenthasis, I think they made a [flavorful] difference!

Quinoa Pilaf
(makes ~2 cups after cooked)

1/2 cup quinoa
1 cup low sodium chicken broth (I used 1/2 cup chicken broth, 1/2 cup orange juice) *Use vegetable brother for vegetarian
2 tsp olive oil
1/2 large onion, chopped (I used shallots)
2 tbsp pine nuts, toasted in a dry skillet over medium-heat heat until golden brown, 2 minutes
2 tbsp fresh parsely, chopped

Bring quinoa and broth to a boil in a medium saucepan. Reduce heat to low, cover, simmer until quinoa absorbs liquid, about 15 minutes. Heat oil in skillet over medium-high heat. Add onion, cook, stirring occasionaly until onion begins to brown (about 6 minutes). When quinoa is done, fluff with a fork, transfer to a serving bowl, and stir in onion/pine nuts/parsley. Season with salt/pepper.

Salmon Florentine

2009-11-03T17:51:00.004-06:00

The following recipe I got from the Self November 2009 issue. I served it with the Quinoa Pilaf from the same issue/recipe. Nutritional facts for one 6oz fillet and 1/2 cup quinoa = 470 calories, 20g fat (only 4g saturated), 27g carbs, 6g fiber, 48g protein

The salmon looked beautiful but I totally forgot to take a picture but you can see what it should look like here. The only thing different I did was use fresh spinach that I cooked rather than using frozen spinach. It turned out pretty, yummy, and healthy.

Salmon Florentine
2 packages (10oz each) frozen spinach, thawed
1 tbsp olive oil
1/4 cup minced shallots
2 tsp minced garlic
5 sun dried tomatoes, chopped
1/2 tsp salt, plus more to taste
1/4 tsp red pepper flakes
1/4 tsp freshly ground black pepper, plus more to taste
1/2 cup part-skim ricotta cheese
4 skinless salmon fillets (6oz each)

Heat oven to 350 degrees. Squeeze spinach of all excess liquid. Set aside. Heat oil in large skillet over medium heat. Add shallots, cook, stirring, until soft (about 3 minutes). Add garlic, cook 1 minute more. Add spinach, tomatoes, salt, pepper flakes, and pepper; cook, stirring 2 minutes more. Remove from heat, let cool about 15 minutes. Add ricotta, stir to combine. Season with salt and pepper. Pack about 1/2 cup spinach mixture on top of each fillet, matching the shape of the fillet. Place fillets on unrimmed baking sheet or glass baking dish, bake until cooked through, about 15 minutes.

7-Grain Bread - Posted by Sheila Donathan

2009-10-06T16:09:00.000-05:00

7-grain bread recipe

Notes:
1. I have a Whisper Mill which makes grinding my own flours from whole grains very easy
2. I also have a Bosch mixer, which does all the mixing & kneading for me.
3. I have adapted this from the recipe that came with my Bosch mixer.
4. Freshly-ground flours are always desirable, but the recipe will work with store-bought flour as well.
5. I don't use any white flour in this recipe.
6. This recipe makes about 6 normal sized loaves of bread (8x4-1/2 loaf pans).

Start with:
3/4 cup each rye, barley, buckwheat, brown rice, quinoa, oat flours (4 cups total)
About 10 cups of whole-wheat flour

Put 6 cups warm water in the bowl of the Bosch; then add 1/2 cup honey, 3/4 cup oil, 2 Tbsp salt, 1/2 cup gluten, and 8 cups of flour ( the 4 cups of mixed grains and 4 cups of whole-wheat). Mix on Speed 2 of the Bosch for a couple of minutes until flours are all incorporated. Stop and add 4 more cups of the whole-wheat flour, along with 4 Tbsp yeast. Continue mixing/kneading on Speed 2 and gradually sprinkle in more flour until the sides of the bowl come clean. After the sides come clean, continue kneading for about 7 minutes until gluten develops. Gluten development is checked by pulling off a little dough with oiled hands and stretching. Gluten is properly developed when you can stretch the dough almost transparent without tearing. It if tears easily, continue kneading (checking every 3-4 minutes).

When gluten is developed, pour dough onto an oiled surface; shape into a circle and divide into 6 equal pieces. This will make 6 loaves of bread (8x4-1/2); or each piece will make 2 mini loaves or 2 pizza crusts; two pieces will make a 9x13 pan of dinner (or cinnamon) rolls.

Shape dough as desired and place in pans; let rise for about 30 minutes, until volume doubles. Bake 25-30 minutes until tops are nicely browned (dinner/cinnamon rolls take only 15-17 minutes to bake). Cool on racks. Don't store in plastic bags until completely cooled. Wrap tightly to freeze.

Cow vs Soy Milk

2009-10-05T17:19:00.002-05:00

Question from a friend: "Which is better for you? Soy milk or Cow milk??"

My response: Neither one is necessarily "better" for you. They are both complete sources of protein - one animal based, one plant based. Both have different fat contents depending on the type you buy but soy milk has less saturated fat and is cholesterol free. If you drink skim cow milk you don't have to worry about that though. Soy also has more beneficial omega-3 fatty acids in it. Soy milk doesn't naturally have all the nutrients that cow's milk does so in order for it to be equally healthy in that sense of the word it must be a fortified soy milk. However the calcium in soy milk isn't as easily absorbed as the calcium in cows milk which could be a problem if someone's diet was too low in calcium which is pretty common. Soy can be a controversial thing but is beneficial for people with heart or cholesterol problems and should be avoided by women who have had or are at risk for breast cancer. However cow's milk has who knows what hormones, antibiotics, etc in it so dairy is one of the products that is much safer when bought organic. Bottom line is there isn't one milk that is "better" for you. It kind of depends on your goals and life styles. And some people eat soy and soy protein in so many other things that I wouldn't add soy if you are already doing this. And remember - its always the healthiest to get the lowest fat milk possible...preferably fat free!

Asked my fellow Registered Dietitian friend her thoughts and her response was: I think either are ok in moderation (not 4-5 servings a day). All dairy needs to be organic (due to hormones and antibiotics and fertilizers and pesticides) and soy should be organic (due to the fact that most soy is genetically modified). I don't think soy is appropriate for children and menopausal women (due to the estrogenic effects). So if someone is changing to soy, they should watch how much soy they get because it is in EVERYTHING.

Some favorite dressings

2009-10-05T13:36:00.007-05:00

Ken's Lite Raspberry Walnut Vinaigrette

This is my #1 dressing of choice for my salads at home, I'm absolutely in love with it! Besides green salads I love it on fruit. For a snack I cut up a pear and a green apple then coat with a little of this dressing. For a dish I've used this as the dressing for a fruit salad.

Newman's Own Light Lime Vinaigrette

I love marinating my chicken in this! I marinate it overnight or even for a few hours and it leaves it super flavorful. I also use it to make limey green beans (instead of the traditional lemony green beans) and their delicious!

Chicken Spaghetti

2009-10-04T12:36:00.006-05:00

One of the meals I crave all the time is the chicken spaghetti from Orlando's. Since moving from Lubbock I had been on a mission to find or make a comparable recipe that could help me with my cravings. I'm surprised I've forgotten to share this recipe before but I made it last night for my sister and nephew so I was reminded to post it. I've played around with this and I'll admit this isn't Orlando's chicken spaghetti but it's the best recipe I've made so far. And I do like the fact that I actually know what goes into it so I'd actually bet that my chicken spaghetti has less calories and fat then the drooled about restaurant meal. Vegetarian feel free to omit the chicken and the recipe will still be just as delicious!

Chicken Spaghetti

2 chicken breasts, cut into bit size pieces
1/2 green bell pepper, diced
1/2 medium/large onion, diced
1 can Campbells Healthy Request cream of mushroom soup
1 can Campbells Healthy Request cream of chicken soup
3/4 can Ro-tel (tomatoes and green chilies)
splash of tomato sauce
1/2 package of spaghetti noodles
shredded cheddar cheese

Cook spaghetti until al dente, pasta will continue to cook some in the oven and you don't want it too mushy. Meanwhile saute chicken, peppers, and onion until chicken is cooked throughout and vegetables are softened. Add soups, Ro-tel, and tomato sauce. I typically just adjust the Ro-tel and tomato sauce to preferred taste, and I always make sure to get out all of the green chiles from the Ro-tel. (When using Healthy Request you might need to add a touch of salt to the sauce.) Simmer until sauce is completely mixed and warm throughout. Mix sauce and spaghetti together in casserole dish. Or I find it easiest to mix together in the pot I cooked the noodles then transfer to a casserole dish. Sprinkle top with cheddar cheese. Bake at 350 for 20-30 minutes.

2009-09-14T18:39:00.002-05:00

I was looking through my Mom's GoodHousekeeping because I always look through all the recipes when she gets them and I came across an article on things to do with applesauce. I thought this dressing sounded super clever with the applesauce!

Autumn Vinaigrette
1/3 cup applesauce
1/2 cup extra virgin olive oil
2 Tbsp tarragon vinegar
1 tsp Dijon mustard
salt/pepper as needed

Well I didn't have any tarragon vinegar lying around (does anyone???) so I decided to try it with red wine vinegar. I think I used the wrong kind of vinegar because that's really all it tasted like (and I'm a vinegar lover!) I also don't think it mixed wonderful w/ the more summery salad I was eating but I'm still intrigued by this idea and want to try it on a more appropriate autumn salad and possibly play around with the vinegar a little bit. Okay now the word vinegar looks weird because I've typed it so much...

Olive Garden Stuffed Mushrooms (Copycat)

2009-09-02T18:25:00.002-05:00

*comments after recipe

Olive Garden Stuffed Mushrooms
8-12 fresh mushrooms
1 (6 ounce) can clams (drained and finely minced, save 1/4 cup of clam juice for stuffing)
1 green onion, finely minced
1 egg (beaten)
1/2 teaspoon minced garlic
1/8 teaspoon garlic salt
1/2 cup Italian style breadcrumbs
1 teaspoon oregano leaves
1 tablespoon melted butter
2 tablespoons finely grated Parmesan cheese
1 tablespoon finely grated Romano cheese
2 tablespoons finely grated mozzarella cheese for stuffing
1/4 cup finely grated mozzarella cheese for garnish
1/4 cup melted butter
fresh parsley for garnish

1. Preheat oven to 350 degrees
2. Gently wipe and stem mushrooms; pat dry
3. Combine clams, onions, garlic salt, minced garlic, butter, and oregano into bowl and mix well
4. Add Italian bread crumbs, egg, and clam juice and mix well
5. Add Parmesan, Romano, and mozzarella cheeses to the stuffing and mix well
6. Place approx. 1 1/2 teaspoons of the stuffing mixture into the mushroom cavity and slightly mound
7. Place the stuffed mushrooms in a lightly oiled baking dish. Pour 1/4 cup melted butter over the top of the mushrooms
8. Cover and place in over for about 35-40 minutes
9. Remove cover; sprinkle the 1/4 cup freshly grated mozzarella cheese on top and pop back in oven just so the cheese melts slightly
10. Garnish with freshly diced parsley. Serve hot

Makes 4 servings.
1 serving = 297 calories, 12.2g saturated fat, 391mg sodium, 14.6g protein

I wouldn't consider this a "healthy" dish but its not horrible either so if you're okay with the nutritional values or you're making it for a party go ahead! However this is The Healthy Bite so there are some easy suggestions to make this a bit healthier (along with my "two cents" about the recipe).
-First of all this is a great way to get those mushrooms in! Lots of B vitamins (great for metabolism and energy) and selenium (promotes antioxidant activity). My aunt suggested your basic white mushrooms and that is what we used but I personally love the flavor of brown mushrooms (baby portabella or crimini) so use whatever mushrooms you like!
-Don't be scared of the clams or clam juice!! Really even the people who don't like clams like this recipe. And because you mince them you can't even tell they're there.
-We used a bag of mix cheese instead of buying 3 different cheeses so it saved us some money. You might already have all 3 cheeses, in that case go for it. My suggestion if you want to cut back on the saturated fat and calories is to cut the cheese in half. Or even keep the cheese in the stuffing the same but don't sprinkle the 1/4 cup over the top.
-Also to cut back on the saturated fat and calories: spray w/ Pam instead of oiling your baking dish. And you do NOT need to pour 1/4 cup butter over the top...your mushrooms will bake fine if you don't and you'll let go of some of that unneeded stuff
-For all those fellow mushroom lovers out there, these are a great hors d'oeuvres at a party or side dish for dinner

Strawberry Banana Muffins (Lightened Up)

2009-08-08T11:21:00.005-05:00

Hilary sent me a link to this recipe. Although I'm not much of a baker these muffins sounded yummy and we had the ingredients so I thought I'd try them out. I LOVED that the recipe only made 6 muffins which is perfect for smaller households or single people. Plus it can easily be doubled, etc if you need more muffins. I don't really consider 217 calories low for a small muffin so just keep that in mind when you're eating 2 or 3 :) But the taste was great and I thought it was a good way to use overripe bananas if you're tired of banana bread. The pics above were of the muffins I baked.

Strawberry Banana Muffins (Lightened Up): Recipe here

Mandarin Orange Salad with Orange Vinaigrette Dressing

2009-08-05T11:03:00.002-05:00

This salad is very similar to the Berry-Madarin salad I posted last year but a different dressing and the salad is slightly different. I think I like parts of one salad with parts of the other! Both are good I just thought I'd give another option! (Plus this one has one of my favorite ingredients - Jicima!)

Mandarin Orange Salad

Red leaf lettuce
Green leaf lettuce
Purple onion - sliced in rings
Jicima - sliced in sticks
Mandarin oranges
Almond slices

Orange Vinaigrette Dressing:
1 Tbsp dry Italian dressing mix
1 tsp orange zest
1/4 cup red wine vinegar
2 Tbsp sugar
1/2 cup extra-virgin olive oil
1/3 cup orange juice (from orange)

Fusilli with Shrimp, Orange, and Arugula

2009-08-05T10:43:00.005-05:00

This is a Giada De Laurentiis recipe from the Food Network that my Dad made last night. I LOVED how light the vinaigrette was. It was a perfect summer dish! He made it with white pasta but I'd love to try it with wheat pasta. We ate it as a main dish but it could easily be served as a side pasta salad as well. I didn't think it needed the green olives for flavor but I like green olives so I didn't mind them.

Fusilli with Shrimp, Orange, and Arugula
Serves 4-6

1 pound fusili pasta
2 Tbsp extra-virgin olive oil
2 shallots, minced
1 clove garlic, minced
1 pound medium shrimp, shelled and deveined
Freshly ground salt & pepper
2 Tbsp white wine (or pasta water)

1 tsp lemon zest
1/4 cup lemon juice from lemon (~1 lemon)
1/4 cup extra-virgin olive oil
Freshly ground salt & pepper
2 large oranges
5 ounces arugula (or spinich)
15 (5 ounces) large pitted green olives, halved

For the pasta:
Cook pasta as directed until desired tenderness, drain pasta.
In a large saute pan, heat 2 Tbsp oil over medium-high heat. Add the shallots and garlic. Cook until soft, about 2 minutes. Season the shrimp with salt and pepper. Add the shrimp and white wine (or pasta water) to the pan. Saute for 2-3 minutes or until the shrimp are pink and cooked through.

In a seperate large bowl combine the lemon zest and lemon juice. Slowly add the oil, whisking constantly, until mixture is smooth. Use paring knife, remove the peel and white pith from oranges. Over the bowl, cut between the membranes of the oranges to form segments. Allow the juice to drip into serving bowl and squeeze out excess juice from membrane portion of orange into the bowl before discarding. Season with salt and pepper to taste. Add the arugula and olive to the serving bowl. Toss lightly to combine.

Add the hot pasta and shrimp to the vinaigrette and toss until the arugula is wilted and all the ingredients are combined and lightly coated with vinaigrette.

Green Chile Chicken Enchiladas - By Cheryl Parham

2009-08-04T21:17:00.003-05:00

Last night, I put together green chili chicken enchiladas that came out really good and were so easy. Then, today I had leftover chicken so I made red chili chicken enchiladas and they were also so yummy!!! Enchiladas are really easy, but if you are like me I never really make them even though I love them. Anyway give these a try sometime!!!

First, best trick ever for super easy great recipes is buying a rotisserie chicken. It is cooked and has that great rotisserie taste and you woud be amazed at all the recipes you can do with that chicken!!

What you need:
1 rotisserie chicken- shredded
chopped onion (fresh or frozen)
2-3 cups Pepper jack cheese or another mexican cheese I am sure would be good too!
1/2 - 1 cup sour cream
corn tortillas
1 can or more of green enchilada sauce- Your preference. I used the Albertson's brand, but I have used Old El Paso too.
1 can diced green chile

**I eyed the measurements to fit my taste and only made six so do what works for you!!

Preheat oven to 350F
Spray a casserole pan w/ non-stick spray- mine is fairly small since I only made 6
Set casserole pan aside
Shred/cut up rotisserie chicken- need about 1 1/2 cups to 2 cups in a medium bowl
Add to the bowl of chicken- diced onions about 1/3 cup, 1/2 cup sour cream, diced green chiles(I used canned) and 1 cup shredded pepper jack cheese.
Mix together and set aside.
In your sprayed casserole pan pour 1/2 of the green chili enchilada sauce to the bottom of the pan.
Take all the torillas you are going to use. Put on a plate then cover with another plate turned upside down. Microwave for about 30-40 seconds depending on how many.
Now take each tortilla dip into casserole pan, put the filling in it, roll it and repeat with all the tortillas and filling til finished.
Pour the rest of the enchilada sauce on top of the enchiladas.
Spread shredded pepper jack cheese on top and bake in oven for 15 min. longer if more than 6.

* I like red sauce with ground beef, but the chicken was really good with the red sauce. The only thing I didn't use with the red was the diced green chilis.
Also, I am sure you can use ground beef, crab meat, shrimp, pork, ground turkey. Whatever

Strawberry Salsa - By Hilary Barnett

2009-07-29T12:31:00.001-05:00

Strawberry-Avocado Salsa

1 cup finely chopped strawberries
1/4 cup finely chopped avocado
2 tbsp finely chopped red onion
2 tbsp chopped cilantro
1/2 tsp grated lime zest
2 tbsp fresh lime juice
2 tsp finely chopped, seeded jalapeno
1/4 tsp sugar
Salt to taste

Combine all ingredients in a medium bowl, toss gently. Serve immediately. Yum!

Risotto With Spring Vegetables

2009-07-28T13:26:00.004-05:00

I know what you're thinking - Risotto is not healthy. My sister Michelle started watching a show called Cook Yourself Thin. I watched a few episodes with her and as a Dietitian I have to say I appreciate a lot of the things they do and I absolutely hate some of the things they say. But they do have quite a few tasty looking recipes and "healthier" versions of some not so healthy favorites. I loved this recipe because it was a super easy & healthy way to make risotto. I'll critique the turnout afterwards.

Risotto with Spring Vegetables

Serves 4

Calories per serving: 489

1 Tbsp olive oil

1/4 cup chopped onion

1 clove garlic, chopped

2 medium zucchini, trimmed, halved lengthwise, sliced 1/4-1/3 inch thick

4 1/2-5 cups low sodium chicken or vegetable broth

1 pound medium asparagus, ends trimmed

1/2 cup frozen peas, thawed

1/4 cup grated Parmesan cheese

2 tablespoons thinly sliced basil

3/4 tsp salt

1 Tbsp unsalted butter

1 1/2 cups short grain rice

1/2 cup dry white wine (we didn't use)

1/4 tsp pepper

1. Combine the oil and onion in large saucepan over medium heat and cook, stirring occasionally, until the onion is translucent, 2 to 3 minutes. Add the garlic and cook 1 minute. Add the zucchini; turn the heat to medium-low, and cook until softened and lightly browned, 18-20 minutes.

2. Meanwhile, bring the 5 cups broth to a simmer in a saucepan wide enough to hold asparagus. Add the asparagus and simmer until barely tender, about 3 minutes. Remove with a slotted spoon or tongs. Cut into bite sized pieces and set aside. Add the peas, parmesean cheese, and 1 Tbsp of the basil; set aside. Put a lid over the broth and reduce the heat to very low so that the stock barely simmers.

3. When the zucchini is cooked, stir in 1/2 tsp salt and the remaining 1 Tbsp of the basil. Add the butter and the rice, increase the heat to medium high and cook, stirring with a wooden spoon, until the rice is translucent. Add the wine and cook, stirring, until most of the liquid has evaporated, about 1 minute. Add 1/2 cup simmering broth and cook, stirring frequently, until most of the liquid has been absorbed, about 2 minutes. Continue adding the broth, about 1/2 cup - 1 cup at a time, and cooking, stirring frequently, until the rice is just tender and the mixure is creamy, 17-20 minutes. (You may not use all of the broth). Stir in the reserved contents of the bowl and season with the remaining 1/4 tsp of salt and the pepper.

Critique:

This recipe should be called Basil Risotto. If you're a basil lover make the risotto as is. If you like the basil as more of a background flavor I would decrease the basil in the recipe. The risotto was very good but very basil-y.
The zucchini pretty much disintegrated in the risotto so we were left with the end/skin pieces of the zucchini so I'd recommend undercooking your zucchini before you add rice.
We followed the amounts of the recipe and I can honestly say I have no idea where they got that it serves 4. Five of us ate this meal and we ate about 1/2 of the amount that was made. And we ate it as a main course not a side dish. Hopefully that means the calories were even less too. :)
I didn't like the peas in mine but Michelle did. I think this was a great "basic healthy risotto" recipe that you can really use whatever vegetables/herbs are your favorite in. I'd definitely make it again.

Pineapple Salsa

2009-07-27T22:43:00.005-05:00

Pineapple Salsa
(picture shown is not of my actual salsa since it got eaten up before I decided to post this)

As you may remember I typically make up a recipe from my own head based on what I think will taste good. Therefore this recipe is for you to put ratios that will work best for you and your family, I'll try to approximate the amounts I used but do what tastes best to you! I served this on top of teriyaki glazed salmon.

Fresh pineapple cut into small chunks (1/4 of a whole pineapple)
Tomato cut into small chunks (1 - 1 1/2 tomatoes, I used garden fresh - yum!)
Red onion diced small (1/4 med onion)
Tomatillo diced small (2 small tomatillos)
Jicama shredded (~1/4 cup)
Cilantro chopped (handful?)
Juice squeezed from a lime (I had a super juicy & large lime so I only used 1/2 lime)
Sprinkle of salt (I prefer kosher salt or salt grinder)

Mix together & refrigerate for flavors to mix.

I didn't put jalapeno in my salsa because my mom hates anything spicy but I would definitely add it for those of you who are okay with jalapeno. I thought it was good without but think it would be great with it also! I also wanted to try avocado chunks in it but they did not have one single ripe avocado at the grocery store so maybe next round.

Re-birth of the blog??

2009-07-27T22:35:00.003-05:00

So about a week ago I was going to blog that this blog is now dead. I still love to cook and try new recipes and I still like to try to incorporate healthy and flavorful foods into my daily diet so I guess I never wrote the obituary. Unfortunately its been hard the past couple months to try the type of recipes that I usually cook for myself or friends. I haven't had any luck finding a job since moving to Salt Lake City so I am still staying at my parents house. I don't want to sign a lease without having an income first. So in the meantime the blog has died. This and NO ONE sends me recipes anymore (yes this is supposed to make you feel guilty!) :) But my little sister Michelle does love cooking just as much as I do and we have actually been doing lots of cooking together so that should help my little blog. Since I put a status on facebook about the pineapple salsa I made and some blog followers left comments I started to feel guilty...then re-inspired! So here it is (hopefully!) the re-birth of The Healthy Bite! And for those of you who have made some recipes/meals/etc in the past few months while I have been devotedly reading your blogs but not contribute to my own and you would like to share PLEASE DO!!