Healthy Recipes

3/18/2011

Healthy Recipe: Power Smoothie
This makes one serving and is 440 calories. It sounds a lot, but make this your dinner after an intense workout. It'll keep you full all night, and really aid to your muscles.

1 cup 1 percent milk
2 tablespoons low-fat vanilla yogurt
3/4 cup instant oatmeal (nuked in water)
2 teaspoons peanut butter
2 teaspoons whey chocolate powder
6 ice cubes, crushed

Mix all ingredients together in a blender.

 

3/17/2011

Healthy Recipe: Apricot Smoothie
2 servings, and 202 calories a serving!

• 1 cup canned apricot halves in light syrup
• 6 ice cubes
• 1 cup nonfat plain yogurt
• 3 tablespoons sugar

Blend until frothy.

 

3/16/2011

Healthy Recipe: Strawberry-Almond Smoothie
This delicious smoothie is only 172 calories, and this makes 2 servings.

• 10 frozen whole strawberries
• 1 cup almond milk or low-fat milk
• 1/2 cup silken tofu, (4 ounces)
• 2 tablespoons sugar

Combine strawberries, almond milk (or low-fat milk), tofu and sugar in a blender. Blend until frothy and smooth, about 1 minute. Pour into tall glasses and serve.

 

3/15/2011

Healthy Recipe: Mango-Passion Smoothie

• 1 ripe mango, peeled and diced (1 cup)
• 2/3 cup nonfat vanilla yogurt
• 1/3-1/2 cup frozen passion fruit juice concentrate
• 1/4 cup water
• 2 ice cubes, crushed

Combine mango, yogurt, 1/3 cup juice concentrate, water and crushed ice in a blender; cover and blend until smooth and frothy. Add more concentrate, if desired. Serve immediately.

 

3/14/2011

Healthy Recipe: Raspberry-Avocado Smoothie
I'm kind of going with a smoothie theme this week I've decided. They really make such great meals, and when filled with the right ingredients, are really filling! This one may sound disgusting beyond belief, but you'd be surprised how smooth and sweet the avocado makes this smoothie! Only 249 calories!

• 1 avocado, peeled and pitted
• 3/4 cup orange juice
• 3/4 cup raspberry juice
• 1/2 cup frozen raspberries, (not thawed)

Puree all ingredients until smooth.

 

3/13/2011

Healthy Recipe: Banana-Cocoa Soy Smoothie
Then name alone sounds delicious. Just 340 calories. Yes, please!

• 1 banana
• 1/2 cup silken tofu
• 1/2 cup soymilk
• 2 tablespoons unsweetened cocoa powder
• 1 tablespoon honey

Slice banana and freeze until firm. Blend tofu, soymilk, cocoa and honey in a blender until smooth. With the motor running, add the banana slices through the hole in the lid and continue to puree until smooth.

 

3/12/2011

Healthy Recipe: Ravioli w/ Arugula
Well, here's our last Italian recipe for the week. 413 calories and this makes 4. Only takes 20 minutes!

• 1 pound fresh or frozen cheese ravioli, preferably whole-wheat
• 1 large clove garlic, minced
• 1/2 teaspoon kosher salt
• 1/4 cup extra-virgin olive oil
• 2 large shallots, sliced
• 3 tablespoons red-wine vinegar
• 1 teaspoon Dijon mustard
• Freshly ground pepper to taste
• 6 cups arugula
• 1/2 cup shaved Pecorino Romano or Parmesan cheese

1. Bring a large pot of water to a boil. Cook ravioli until tender, 7 to 9 minutes or according to package directions.
2. Meanwhile, mash garlic and salt into a paste with the side of a chef’s knife or back of a spoon. Heat oil in a small skillet over medium heat. Add the garlic paste and shallots and cook, stirring often, until just starting to brown, 2 to 3 minutes. Stir in vinegar, mustard and pepper; remove from the heat.
3. Drain the ravioli well. Place in a large bowl and toss with arugula and the dressing. Serve sprinkled with cheese.

3/11/2011

Healthy Recipe: Penne w/ Spicy Tomato Sauce
350 calories a serving, and this makes 6 servings. Try this one out, you will not be sorry!

• 1 pound(s) whole-wheat penne
• 1 tablespoon(s) extra-virgin olive oil
• 3 clove(s) garlic, finely chopped
• 1/4 teaspoon(s) crushed red pepper, or to taste
• 1 can(s) ((28-ounce)) plum tomatoes, drained
• 1/2 cup(s) freshly grated Pecorino Romano cheese
• 1/4 cup(s) finely chopped flat-leaf parsley
• Salt and freshly ground pepper to taste

1. Cook pasta in a large pot of boiling salted water until just tender, 8 to 10 minutes or according to package directions.
2. Meanwhile, heat oil in a large nonstick skillet over low heat. Add garlic and crushed red pepper; cook, stirring, until the garlic is golden, about 1 minute. Add tomatoes, crushing them roughly with the back of a wooden spoon. Bring to a simmer over low heat and cook until slightly reduced, about 5 minutes.
3. When the pasta is ready, drain and return to the pot. Stir in the sauce and place the pot over high heat. Stir until the mixture sizzles. Remove from heat. Add cheese and parsley; toss well. Taste and adjust seasonings; serve immediately. 

3/10/2011

Healthy Recipe: Pita w/ Chicken and Tonnato Sauce

Only 237 calories a serving, this serves 6.

- 1 can (3 oz) "chunk light" (healthier than other tunas wich contain high amounts of mercurty) tuna packed in water drained

- 1/4 cup reduced-fat mayo

- 2 tbsp nonfat plain yogurt

-1 1/2 tbsp reduced-sodium chicken broth

- 1 tbsp lemon juice

- 1 tsp anchovy paste

- 1 clove garlic, minced

- 1 pinch cayenne pepper

- 3 pita breads, cut in half, crosswise

- 6 large lettuce leaves, rinsed and dried

- 12 ounces cooked skinless chicken or trukey, thinly sliced

- 2 red bell peppers, roasted and sliced (roast at 450 degrees on large baking sheet, turning occasionally until black in places, 30-40 minutes. Transfer to large bowl and cover w/ plastic wrap, let steam for 10 min.) uncover and let cool. Remove stems, skinds and seeds w/ pairing knife)

1. Combine tuna, mayo, yogurt, broth, lemon juice, anchovy paste, garlic and cayenne in a food processor or belnder; process until smooth. Taste and adjust seasonings.

2. To assemble the sandwiches, line pita halves w/ lettuce and fill w/ chicken or turkey, and pepper and dollop of the tuna mixture. 

 

3/9/2011

Healthy Recipe: Florentine Ravioli

Yet another low calorie Italian recipe! At 277 calories a serving, this makes 4.

- 1 package (20-oz) frozen cheese ravioli or tortellini

- 6 tsps extra-virgin olive oil, divided

- 4 cloves garlic, minced

- 1/4 tsps salt

- 1/8 tsp crushed red pepper

- 1 bag (16-oz) frozen chopped or whole-leaf spinach

- 1/2 cupz water

-1/4 cups freshly grated Parmesan cheese

1. Bring a large pot of water to a boil; cook ravioli (or tortellini) according to package directions.

2. Meanwhile, heat 2 tsp oil in a large nonstick skillet over med. heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add salt, crushed red pepper to taste, spinach, and water. Cook, stirring frequently, until the spinach has thawed, wilted, and heated through, 5-7 minutes. Divide among 4 bowls, top w/ pasta, drizzle 1 tsp of remaining oil over each portion. Serve immediately with a sprinkle of Parmesan.

 

3/8/2011

Healthy Receipe: Pork Tenderloin

Only 181 calories a serving (this makes 10) This recipe reminded me of a recipe my grandmas would make. This definitely is not your easiest recipe, but if you're planning on impressing your mother-in-law, this will for sure do that! (As long as you do it right of course!) If you're looking for a cooking challenge, or a fun date-in with you significant other, this is it!

-2 tsp fresh sage, finely chopped
-1 1/2 tsp minced garlic

-1 tsp fresh rosemary, finely chopped

-1 tsp salt

-1 tsp freshly ground pepper

-2 pork tenderloins, (1-1 1/4 pound each) trimmed

-4 thin slices Italion Parma ham, (prosciutto di parma), divided

-1 cup freshly grated Parigiano-Reggiano cheese, divided

-3 tsp extra-virgin olive oil, divided

-kitchen string

(you can ask the meat and cheese department for the ingredients, they'll be helpful!)

1. Combine sage, garlic, rosemary, salt and pepper in a small bowl. Set aside.

2. Preheat oven to 450 degrees

3. You're going to double butterfly the tenderloins, so they can be flattened, stuffed and rolled. To do that you'll make 2 long horizontal cuts, one on each side, dviding the tnderloin in thirds without cutting all the way through. Working w/ one tenderloin at a time, laty it on a cutting board. Holding the knife blade flat, so that it's parallel to the board, make a lengthwise cut into the side of the tenderloin 1/3 of the way down from the top, stopping short of the opposite edge sot hat the flaps remain attached. Rotate the tenderloin 180 degrees. Still holding the kife parallel to the cutting board, make a lengthwise cut into the side opposite the original cut, starting 2/3 of the way down from the top of the tenderloin and taking care not to cut all the way through. Open up the 2 cuts so you have a large rectangle of meat. Use the heel of your hand to gently flatten the meet to about 1/2 inch thick.

4. Cover each butterflied tenderloin w/ 2 of the ham slices, then spread 1/2 cup Parmigiano-Reggiano over the ham, leaving a 1-inch border. Starting w/ a long side, roll up each tenderloin so the stuffing is in a spiram pattern; then tie the roasts at 2-inch intervals w/ kitchen string.

5. Lightly brush the roasts all over w/ 1 1/2 tsp oil then rub w/ the reserved herb mixture. Heath the remaining 1 1/2 tsp oil in a large, heavy, ovenproof skillet over med-high heat. Add the roasts, bending to fit if necessary, and cook, turning often, until the outsides are browned, 3-5 minutes total.

6. Transfer the pan to the oven and roast, checking often, until the internal temperature reaches 145 degrees, 15-20 minutes. Transfer to a cutting board, tent w/ foil and let rest for 5 minutes. To serve, remove the kitchen string and cut the pork into 1-inch-thick slices.

 

3/7/2011
Healthy Recipe: Fettuccine Alfredo
374 calories a serving, and this makes 2. Who, knew there could be healthier version of this delicious pasta? Now you don't have to feel so guilty about eating it!

• 3/4 cup vegetable broth, or reduced-sodium chicken broth (see Tips for Two)
• 4 large cloves garlic, peeled
• 4 ounces whole-wheat fettuccine
• 1 small zucchini, cut into matchsticks
• 2 teaspoons cornstarch, mixed with 1 tablespoon water
• 2 tablespoons reduced-fat sour cream
• Pinch of freshly grated nutmeg
• 1/8 teaspoon freshly ground pepper, or to taste
• 3/4 cup freshly grated Parmesan cheese, divided
• 1 tablespoon chopped fresh parsley

1. Bring a large saucepan of water to a boil. Combine broth and garlic cloves in a small saucepan; bring to a boil over high heat. Cover, reduce heat to a simmer and cook until the garlic cloves are soft, about 15 minutes.
2. After the garlic has simmered about 10 minutes, cook fettuccine in the boiling water, stirring often, for 8 minutes. Drop in zucchini and cook until the fettuccine is just tender, about 1 minute more.
3. Meanwhile, transfer the garlic and broth to a blender. Process until the mixture is smooth, about 1 minute. (Use caution when blending hot liquids; take the center piece out of the lid of the blender and cover w/ a kitchen towel to help w/ airflow so the mixture won't splatter) Return the mixture to the pot and bring to a simmer over medium-high heat. Add cornstarch mixture; whisk it until slightly thickened, about 15 seconds. Remove from the heat and whisk in sour cream, nutmeg and pepper. Return the pot to very low heat to keep the sauce warm. (Do not boil.)
4. Drain the pasta and place in a large bowl. Add the sauce and 1/2 cup Parmesan; toss to coat well. Sprinkle with parsley and serve immediately, passing the remaining 1/4 cup Parmesan separately.

3/6/2011
Healthy Recipe: Spaghetti w/ Meat Sauce
I love Italian food, and I hate not being able to eat it when I'm trying to watch my calories. This week I'm going to find healthy, light Italian recipes. This recipe is 374 calories a serving and this makes 8.

• 1 pound whole-wheat spaghetti
• 2 teaspoons extra-virgin olive oil
• 1 large onion, finely chopped
• 1 large carrot, finely chopped
• 1 stalk celery, finely chopped
• 4 cloves garlic, minced
• 1 tablespoon Italian seasoning
• 1 pound lean (90% or leaner) ground beef
• 1 28-ounce can crushed tomatoes
• 1/4 cup chopped flat-leaf parsley
• 1/2 teaspoon salt
• 1/2 cup grated Parmesan cheese

1. Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.
2. Meanwhile, heat oil in a large skillet over medium heat. Add onion, carrot and celery and cook, stirring occasionally, until the onion is beginning to brown, 5 to 8 minutes.
3. Stir in garlic and Italian seasoning; cook until fragrant, about 30 seconds. Add beef and cook, stirring and breaking up with a spoon, until no longer pink, 3 to 5 minutes. Increase heat to high. Stir in tomatoes and cook until thickened, 4 to 6 minutes. Stir in parsley and salt.
4. Serve the sauce over the pasta, sprinkled with cheese.

3/5/2011
Healthy Recipe: Garden Pizza
This a perfect, summery recipe! Just 375 a serving (this makes 4)

• 4 whole baby or 1 medium zucchini, halved lengthwise
• 1 pint cherry tomatoes
• 2 tablespoons tomato paste
• 8 fresh basil leaves
• 2 teaspoons minced fresh oregano
• 1/4 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• Yellow cornmeal, for dusting
• 1 pound Easy Whole-Wheat Pizza Dough (recipe in previous post)
• 4 ounces fresh mozzarella cheese, thinly sliced
• 1 medium yellow bell pepper, diced
• 3 tablespoons grated Parmesan cheese

1. Grill zucchini until marked and softened, about 4 minutes. Thinly slice. Reduce heat to low.
2. Process tomatoes, tomato paste, basil, oregano, salt and pepper in a food processor until smooth, scraping down the sides as needed.
3. Sprinkle cornmeal onto a pizza peel or large baking sheet. Roll out the dough (14 inch circle) and transfer it to the prepared peel or baking sheet, making sure the underside of the dough is completely coated with cornmeal.
4. Slide the crust onto the grill rack; close the lid. Cook until lightly browned, 3 to 4 minutes.
5. Using a large spatula, flip the crust. Spread the tomato mixture on the crust, leaving a 1-inch border. Quickly top with mozzarella, bell pepper and the zucchini. Sprinkle on Parmesan.
6. Close the lid again and grill until the cheese has melted and the bottom of the crust has browned, about 8 minutes.

3/3/2011

Healthy Recipe: Nectarine & Prosciutto Pizza

I love the idea of putting peaches and nectarines on pizza. So delicious! The sweet taste of these added to the saltiness of prosciutto is brilliant! 299 calories per serving, and this serves 6.

• 3/4 cup shredded provolone cheese
• 1/4 cup crumbled blue cheese
• Yellow cornmeal for dusting
• 1 pound whole-wheat pizza dough,(see earlier post recipe)
• 3 tablespoons prepared basil pesto
• 1/2 cup thinly sliced prosciutto, (about 2 ounces)
• 1 large ripe nectarine or peach or 2 fresh apricots, pitted and thinly sliced
• 1 tablespoon aged balsamic vinegar
• 1/4 teaspoon freshly ground pepper

1. Preheat grill to low.
2. Mix provolone and blue cheese in a medium bowl; set aside.
3. Sprinkle cornmeal onto a pizza peel or large baking sheet. When you’re ready to get your pizzas on the grill, turn the dough out onto a lightly floured surface. Dust the top with flour; dimple with your fingertips to shape into a thick, flattened circle"don’t worry if it’s not perfectly symmetrical. Then use a rolling pin to roll into a circle about 14 inches in diameter. Transfer the dough to the prepared peel or baking sheet, making sure the underside of the dough is completely coated with cornmeal.
4. Slide the crust onto the grill rack; close the lid. Cook until lightly browned, 3 to 4 minutes.
5. Using a large spatula, flip the crust. Spread pesto on the crust, leaving a 1-inch border. Quickly sprinkle three-fourths of the cheese mixture on top. Top with prosciutto, fruit and the remaining cheese.
6. Close the lid again and grill until the cheese has melted and the bottom of the crust has browned, about 8 minutes.
7. Drizzle balsamic vinegar over the pizza and season with pepper just before slicing and serving.

3/2/2011

Healthy Recipe: Black Bean Nacho Pizza
Sound fattening right? Nope, this pizza is loaded with healthy veggies, and just a little cheese for flavor! Only 317 calories a serving (this makes 6)

• 1 cup canned black beans, rinsed
• 1/2 cup chopped jarred roasted red peppers
• 1 medium clove garlic, quartered
• 1 tablespoon chili powder
• 1/4 teaspoon salt
• Yellow cornmeal, for dusting
• 1 pound Easy Whole-Wheat Pizza Dough (in earlier post), or other prepared dough
• 1 cup shredded Monterey Jack cheese
• 2 medium plum tomatoes, diced
• 4 medium scallions, thinly sliced
• 1/4 cup chopped pitted ripe black olives
• 2 tablespoons chopped pickled jalapeños

1. Preheat grill to low. (For charcoal grilling or an oven variation, see below.)
2. Place beans, peppers, garlic, chili powder and salt in a food processor and process until smooth, scraping down the sides as needed.
3. Sprinkle cornmeal onto a pizza peel or large baking sheet. Roll out the dough (see Tip) and transfer it to the prepared peel or baking sheet, making sure the underside of the dough is completely coated with cornmeal.
4. Slide the crust onto the grill rack; close the lid. Cook until lightly browned, 3 to 4 minutes.
5. Using a large spatula, flip the crust. Spread the bean mixture on the crust, leaving a 1-inch border. Quickly layer on cheese, tomatoes, scallions, olives and pickled jalapeños.
6. Close the lid again and grill until the cheese has melted and the bottom of the crust has browned, about 8 minutes.

• Pizza on a charcoal grill: Light 6 quarts (about 1 large chimney starter full) of charcoal and burn until the coals are mostly white, about 20 minutes. Spread the coals in an even layer. Place a grate over the coals. Let the coals burn until they are about medium-low. (Grill any toppings for the pizza while the coals are burning down.) To test the heat, hold your palm about 5 inches above the grill rack; if you can hold it there for about 8 seconds before you need to move it away, the fire is medium-low. Transfer the crust to the grill rack, cover the grill and cook the crust, checking once or twice, until lightly browned, 3 to 4 minutes. Flip the crust, quickly add the toppings, cover the grill and cook until the toppings are hot and the bottom of the crust has browned, 5 to 8 minutes. If your crust browns faster than your toppings are cooking, slide a baking sheet under the pizza to keep the crust from burning while the toppings finish.
• Pizza in the oven: Place a pizza stone on the lowest rack; preheat oven to 450°F for at least 20 minutes. Roll out the dough and place on a cornmeal-dusted pizza peel or inverted baking sheet, using enough cornmeal so that the dough slides easily. Slide the dough onto the preheated stone and cook until the bottom begins to crisp, about 3 minutes. Remove the crust from the oven using a large spatula and place it uncooked-side down on the peel or baking sheet, making sure the underside of the crust is completely coated with cornmeal. Quickly add the toppings and slide the pizza back onto the stone. Continue baking until the toppings are hot and the bottom of the crust has browned, 12 to 15 minutes.

Individual variation: (such a fun family dinner!)

• The dough can be turned into 4 or 6 personal-size pizzas. After kneading, divide the dough into 4 or 6 equal balls. Brush with oil and place 3 inches apart on a baking sheet. Cover and set aside until doubled in size, about 1 hour. Roll each portion into a 6-to-8-inch circle. 

3/1/2011

Healthy Recipe: Arugula & Prosciutto Pizza
306 calories a serving! This makes 6.

• 1 pound prepared pizza dough (recipe from earlier post)
• 2 tablespoons extra-virgin olive oil
• 1 medium onion, halved and thinly sliced
• 2 ounces very thinly sliced prosciutto, cut into thin strips (about 1/2 cup)
• 1/4 teaspoon crushed red pepper
• 1 cup shredded fontina or part-skim mozzarella cheese
• 2 cups packed coarsely chopped arugula
• 1 cup chopped tomato

1. Position oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.
2. Roll out dough on a lightly floured surface to about the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.
3. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add onion, prosciutto and crushed red pepper and cook, stirring, until the onion is beginning to brown, about 3 minutes.
4. Spread the onion mixture evenly over the crust and top with cheese. Bake until crispy and golden and the cheese is melted, 8 to 10 minutes. Remove from the oven and top with arugula and tomato.

2/28/2011

Healthy Recipe: Whole Wheat Pizza Dough

Making your pizza in your own home isn't only fun, but it's so much more healthy compared to take out pizza places! When you cook it in your own home, you know what's going into the food your going to eat. You aren't coating it with grease and butter, so you know you're eating so much healthier than you could be! Here is the base for a good pizza. Whole Wheat Pizza Dough. You can top it however you like, but the rest of the week I'll be giving you some examples to make a healthy, delicious pizza! For today, I'll just give you the dough recipe to get you started.

To make 12 ounces:

3/4 cup whole wheat flour

3/4 cup all-purpose flour

1 package quick-rising yeast-2 1/4 tsp (Such as Fleischmann's RapidRise)

3/4 tsp salt

1/4 tsp sugar

1/2-2/3 cup hot water

2 tsp extra-virgin olive oil

66 calories (these calories seem high, but remember, you're not eating the whole pizza!)

To make 1 pound:

1 cup whole wheat flour

1 cup all-purpose flour

1 package quick-rising yeast-2 1/4 tsp

1 tsp salt

1/2 tsp sugar

3/4 cups hot water

1 tbsp extra-virgin olive oil

1. 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 froms a sticky ball. The dough should be quite soft. If it seems dry, add 1 to 1 tbsp warm water; if too sticky, add 1 to 2 tbsp flour. Process until the dough forms a ball, then process for 1 minute to knead.
2. Transfer the dough to a lightly floured surface. Coat a sheet of plastic wrap with cooking spray and place it, strayed-side down, over the dough. Let the dough rest for 10 to 20 minutes before rolling.

3. Place a pizza stone or inverted baking sheet on the lowest oven rack; preheat oven to 500 degrees F or highest setting. Roll and top the pizza as desired (13-inch circle is suggested) and bake the pizza until the bottom is crisp and golden, 10-14 minutes. Serve.

2/27/2011
Healthy Recipe: Gnocchi with Zucchini and Parsley
Another recipe to prove that pasta doesn't need to be unhealthy! 424 calories a serving (makes 4).

• 1 pound fresh or frozen gnocchi
• 2 tablespoons butter
• 2 medium shallots, chopped
• 1 pound zucchini, (about 3 small), very thinly sliced lengthwise (see Tip)
• 1 pint cherry tomatoes, halved
• 1/2 teaspoon salt
• 1/4 teaspoon grated nutmeg
• Freshly ground pepper, to taste
• 1/2 cup grated Parmesan cheese
• 1/2 cup chopped fresh parsley

1. Bring a large saucepan of water to a boil. Cook gnocchi until they float, 3 to 5 minutes or according to package directions. Drain.
2. Meanwhile, melt butter in a large skillet over medium-high heat. Cook until the butter is beginning to brown, about 2 minutes. Add shallots and zucchini and cook, stirring often, until softened, 2 to 3 minutes. Add tomatoes, salt, nutmeg and pepper and continue cooking, stirring often, until the tomatoes are just starting to break down, 1 to 2 minutes. Stir in Parmesan and parsley. Add the gnocchi and toss to coat. Serve immediately.

2/26/2011
Healthy Recipe: Gingered Sweet Potato and Carrot Soup
Only 126 calories a serving! This makes 4.

• 1 tbsp olive oil
• 1 medium onion, chopped
• 1 C low-sodium chicken or vegetable stock
• 1 medium sweet potato, peeled and diced
• 5 large carrots, peeled and sliced
• 1 tbsp jarred ginger, chopped
• Plain nonfat Greek-style yogurt (optional)

1.

Heat oil in large saucepan. Add onion and cook until soft, about 2 to 3 minutes. Add stock plus 2 cups water, then add sweet potato, carrot, and ginger. Bring to a boil, reduce heat, and simmer until vegetables are tender, about 15 minutes.

2.

Strain out vegetables and put them in a food processor or blender. Puree until smooth, adding a bit of broth if needed. (If you're using a standard blender, allow the mixture to cool first; hot liquid may cause the blender to squirt out contents. Depending on the size of your blender, you may have to do this in batches.)

3.

Pour vegetable puree back into the saucepan and stir until well blended and smooth. Add salt and pepper to taste. Serve with a dollop of yogurt on top, if desired.

 

2/25/2011
Healthy Recipe: Summer Vegetable Crepes
302 calories a serving! This makes 4.

• 1/3 cup reduced-fat sour cream
• 1/2 cup chopped fresh chives, divided, plus more for garnish
• 3 tablespoons low-fat milk
• 2 teaspoons lemon juice
• 3/4 teaspoon salt, divided
• 1 tablespoon extra-virgin olive oil
• 2 cups chopped zucchini
• 1 1/4 cups chopped green beans
• 1 cup fresh corn kernels, from 1 large ear (just take a knife and slice from top to bottom over a bowl)
• 1 cup part-skim ricotta cheese
• 1/2 cup shredded Monterey Jack cheese
• 1/4 teaspoon freshly ground pepper
• 4 9-inch “ready-to-use” crêpes, (look in the produce section of your grocery store...they're easier than making them from scratch, but just as yummy!)

1. Stir sour cream, 1/4 cup chives, milk, lemon juice and 1/4 teaspoon salt in a small bowl until combined. Set aside.
2. Heat oil in a large nonstick skillet over medium-high heat. Add zucchini, green beans and corn and cook, stirring, until beginning to brown, 6 to 8 minutes. Reduce heat to low; stir in ricotta, Monterey Jack, the remaining 1/4 cup chives, the remaining 1/2 teaspoon salt and pepper. Cook, stirring gently, until the cheese is melted, 1 to 2 minutes. Remove from the heat.
3. To roll crêpes, place one on a piece of parchment or wax paper (or leave it on the piece of plastic separating the crêpes in the package). Spoon one-fourth of the vegetable-cheese mixture (about 3/4 cup) down the center of the crêpe. Use the paper (or plastic) to help you gently roll the crêpe around the filling. Place the crêpe seam-side down on a dinner plate. Repeat with the remaining crêpes and filling. Serve each crêpe topped with 2 tablespoons of the reserved sauce and more chives, if desired.

2/24/2011
Healthy Recipe: Tortellinin en Brodo
I love tortellini! This soup is only 205 calories a serving!

1 (32 oz) carton low-sodium chicken broth
2 (2 1/2-inch) strips lemon zest (you can use a vegetable peeler, or just use a cheese grater)
1 (9 oz) package refrigerated three-cheese tortellini
1 1/2 C frozen baby peas
1 tsp salt
1/2 tsp ground black pepper (use a little less if you don't have coarsley ground pepper)
2 tbsp grated Parmesan cheese
1 tbsp minced fresh flat-leaf parsley

Bring broth and lemon zest to boil in large saucepan over medium-high heat. Stir in tortellini, cover, and return to boil. Reduce heat and simmer, 8 minutes. Stir in peas, salt, and pepper; simmer, uncovered until tortellini is tender and peas are heated through, about 2 minutes. Dsicard lemon zest. Serve sprinkled w/ Parmesan and parsley.


2/23/2011
Healthy Recipe: Summer Squash & White Bean Saute
This recipe is made up of pretty much everything I love! 195 calories a serving (recipe makes 4)! Seriously, that's ridiculously low. Eat it.

    * 1 tablespoon extra-virgin olive oil
    * 1 medium onion, halved and sliced
    * 2 cloves garlic, minced
    * 1 medium zucchini, halved lengthwise and sliced
    * 1 medium yellow summer squash, halved lengthwise and sliced
    * 1 tablespoon chopped fresh oregano, or 1 teaspoon dried
    * 1/4 teaspoon salt
    * 1/4 teaspoon freshly ground pepper
    * 1 15- or 19-ounce can cannellini or great northern beans, rinsed (see Tip)
    * 2 medium tomatoes, chopped
    * 1 tablespoon red-wine vinegar
    * 1/3 cup finely shredded Parmesan cheese

   1. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring, until beginning to soften, about 3 minutes. Add zucchini, summer squash, oregano, salt and pepper and stir to combine. Reduce heat to low, cover and cook, stirring once, until the vegetables are tender-crisp, 3 to 5 minutes.
   2. Stir in beans, tomatoes and vinegar; increase heat to medium and cook, stirring, until heated through, about 2 minutes. Remove from the heat and stir in Parmesan.

*Don't forget to drain and rinse the beans! They can have so much sodium in those cans!


2/22/2011
Healthy Recipe: Vegan Banana Rice Pudding
I have a friend who's vegan, so I thought it'd be interesting to find some vegan recipes for those out there who have that lifestyle, or who want to try it! It is possible you know! I'm going to try and dedicate one recipe a week to the vegan lifestyle, unless I get requested to do it more often than that. This looks delicious!

    * 1 cup brown basmati rice
    * 2 cups water
    * 1/2 teaspoon salt
    * 3 cups plus 1 tablespoon gluten-free vanilla rice milk, divided (see Tip)
    * 1/3 cup light brown sugar
    * 1/2 teaspoon ground cinnamon, plus more for garnish
    * 1 tablespoon cornstarch
    * 4 ripe bananas, divided
    * 1 teaspoon vanilla extract


   1. Combine rice, water and salt in a medium saucepan and bring to a boil. Reduce heat to low, cover and cook until the liquid is fully absorbed, 45 to 50 minutes.
   2. Stir in 3 cups rice milk, brown sugar and 1/2 teaspoon cinnamon and bring to a lively simmer. Cook, stirring occasionally, for 10 minutes. Stir cornstarch and the remaining 1 tablespoon rice milk in a small bowl until smooth; add to the pudding. Continue cooking, stirring often, until the mixture is the consistency of porridge, about 10 minutes. Remove from the heat.
   3. Mash 2 bananas in a small bowl. Stir the mashed bananas and vanilla into the pudding. Transfer to a large bowl, press plastic wrap directly onto the surface of the pudding and refrigerate until cold, at least 2 hours.
   4. Just before serving, slice the remaining 2 bananas. Top each serving with a few slices of banana and sprinkle with cinnamon, if desired.

Recipe from Eating Well

 2/21/2011
Healthy Recipe: Baked Tortellini
Even when you're dieting, you need a delicious, savory dish like this one. I love tortellini, so I was SO happy to find this recipe that uses a light cream sauce!

    * 1 tablespoon extra-virgin olive oil
    * 2 tablespoons all-purpose flour
    * 2 1/2 cups low-fat milk, heated
    * 1/2 cup grated fontina cheese, divided
    * 1/2 teaspoon ground nutmeg
    * Salt & freshly ground pepper, to taste
    * 1 pound fresh or frozen cheese tortellini, preferably low-fat (look in freezer section for the one w/ lowest fat)
    * 1/4 cup fine dry breadcrumbs
    * 2 tablespoons freshly grated Parmesan cheese

   1. Preheat oven to 350°F. Coat 4 individual gratin dishes or a 1 1/2-quart shallow baking dish with cooking spray. Put a pot of water on to boil for cooking pasta.
   2. Heat oil in a large saucepan over medium heat. Add flour and cook, whisking constantly, for 1 to 2 minutes. Add hot milk and bring to a simmer, whisking, until smooth and slightly thickened, 3 to 4 minutes. Remove from heat and add 1/4 cup fontina and nutmeg, stirring to melt cheese. Season with salt and pepper. Transfer to a large bowl.
   3. Meanwhile, cook tortellini in boiling salted water until just tender, 6 to 8 minutes or according to package directions. Drain and rinse well. Toss with the cheese sauce.
   4. Divide the tortellini among the prepared dishes. Top with remaining 1/4 cup fontina. Mix breadcrumbs and Parmesan in a small bowl. Sprinkle evenly over gratins. Bake gratins for until golden and bubbly, 15 to 25 minutes. Serve immediately.

2/20/2011
Healthy Recipe: Citrus Berry Smoothie
    * 1 1/4 cups fresh berries
    * 3/4 cup low-fat plain yogurt
    * 1/2 cup orange juice
    * 2 tablespoons nonfat dry milk
    * 1 tablespoon toasted wheat germ
    * 1 tablespoon honey
    * 1/2 teaspoon vanilla extract

Place all ingredients in a blender and blend until smooth

432 calories

Such a great, full breakfast that will start your day perfect!


2/19/2011
Healthy Recipe: Hamburger Noodle Casserole
I love casseroles because they are easy to make and save for later!

    * 2 bunches scallions, trimmed
    * 8 ounces 90%-lean ground beef
    * 1 1/2 teaspoons canola oil
    * 1/2 cup bulgur, (see note at bottom)
    * 2 cloves garlic, minced
    * 2 8-ounce cans tomato sauce
    * 1/2 cup water
    * 1/4 teaspoon salt, divided
    * Freshly ground pepper, to taste
    * 6 ounces no-yolk whole-wheat egg noodles
    * 1 cup low-fat cottage cheese
    * 1 cup reduced-fat sour cream
    * 1/4 cup shredded extra-sharp Cheddar cheese

   1. Preheat oven to 350°F. Coat a 2-quart baking dish with cooking spray. Put a large pot of water on to boil.
   2. Separate white and green parts of scallions; thinly slice and reserve separately.
   3. Cook beef in a large skillet over medium-high heat, breaking up clumps with a wooden spoon, until no longer pink, 3 to 5 minutes. Transfer to a plate lined with paper towels.
   4. Wipe out the pan, add oil and reduce heat to medium-low. Add bulgur, garlic and the reserved scallion whites. Cook, stirring, until the scallions soften, 5 to 7 minutes. Add tomato sauce, water and the beef; bring to a simmer. Cover and simmer gently until the bulgur is tender and the sauce is thickened, 15 to 20 minutes. Season with 1/8 teaspoon salt and pepper.
   5. Meanwhile, cook noodles until just tender, 6 to 8 minutes or according to package directions. Drain and rinse under cold water.
   6. Puree cottage cheese in a food processor until smooth. Transfer to a medium bowl; fold in sour cream and the reserved scallion greens. Season with the remaining 1/8 teaspoon salt and pepper.
   7. Spread half the noodles in the prepared pan. Top with half the cottage cheese mixture and half the meat sauce. Repeat with the remaining noodles, cottage cheese and sauce. Sprinkle Cheddar over the top.
   8. Bake the casserole until bubbly, 30 to 40 minutes. Let stand for 10 minutes before serving.

Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. It simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains.


Recipe from Eating Well

 2/18/2011
Healthy Recipe: Stir-Fry
Asian food is yummy, but super unhealthy when you get it from a fast food joint. Make your own, and make it healthy!

Olive oil
Onion
Red pepper
Egg
Reduced-sodium soy sauce
Hot sauce to taste
Precooked chicken
Cooked brown rice
Scallions

Heat the oil in a nonstick skillet over medium heat. Add the onion and red pepper and saute for 3 to 5 minutes, until the onion softens. Add the egg, stirring frequently. Cook for 2 to 4 minutes more, until the egg firms up. Add the soy sauce, hot sauce, chicken, rice, and scallions, stir, and cook for about 3 minutes more, until it's all well blended.

 2/17/2011
Healthy Recipe: Grilled Chicken w/ Pineapple
4 boneless, skinless chicken breasts (4 to 6 oz each)
4 pineapple slices (1/2-inch thick)
1/4 cup pickled jalapeno slices, or 1 fresh jalapeno, thinly sliced
Teriyaki sauce
4 slices Swiss cheese
4 whole-wheat kaiser rolls
1/2 medium red onion, thinly sliced

1 Combine chicken and enough teriyaki sauce to cover it in a resealable plastic bag. Marinate in the refrigerator for at least 30 minutes and up to 12 hours.

2 Heat a grill until hot (you shouldn't be able to hold your hand above the grates for more than 5 seconds). Remove chicken from marinade and place on the grill; discard any remaining marinade. Cook for 4 to 5 minutes, flip, and immediately add cheese to each breast. Continue cooking until cheese is melted and chicken is lightly charred and firm to the touch. Remove from grill; set aside.

3 While chicken rests, add pineapple and rolls to the grill. Cook rolls until they're lightly toasted, and pineapple slices until they're soft and caramelized, about 2 minutes per side. Top each roll with chicken, pineapple, red onion, and jalapeno slices. If you like, drizzle chicken with a bit more teriyaki sauce.

Only 387 calories per serving!


Recipe from women's health

2/16/2011
Healthy Recipe: Greek Orzo Stuffed Peppers
4 yellow, orange and/or red bell peppers
1/2 cup whole-wheat orzo
1 15-ounce can chickpeas, rinsed
1 tablespoon extra-virgin olive oil
1 medium onion, chopped
6 ounces baby spinach, coarsely chopped
1 tablespoon chopped fresh oregano, or 1 teaspoon dried
3/4 cup crumbled feta cheese, divided
1/4 cup sun-dried tomatoes, (not oil-packed), chopped
1 tablespoon sherry vinegar, or red-wine vinegar
1/4 teaspoon salt

-Halve peppers lengthwise through the stems, leaving the stems attached. Remove the seeds and white membrane. Place the peppers cut-side down in a large microwave-safe dish. Add 1/2 inch water, cover and microwave on High until the peppers are just softened, 7 to 9 minutes. Let cool slightly, drain and set aside.

-Meanwhile, bring a large saucepan of water to a boil. Add orzo and cook until just tender, 8 to 10 minutes or according to package directions. Drain and rinse with cold water.

-Mash chickpeas into a chunky paste with a fork, leaving some whole.

-Heat oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until soft, about 4 minutes. Add spinach and oregano and cook, stirring, until the spinach is wilted, about 1 minute. Stir in the orzo, chickpeas, 1/2 cup feta, tomatoes, vinegar and salt; cook until heated though, about 1 minute. Divide the filling among the pepper halves and sprinkle each pepper with some of the remaining 1/4 cup feta.

2/15/2011
Healthy Recipe: Sweet Potatoes with Warm Black Bean Salad
4 medium sweet potatoes
1 15-ounce can black beans, rinsed
2 medium tomatoes, diced
1 tablespoon extra-virgin olive oil
1 teaspoon ground cumin
1 teaspoon ground coriander
3/4 teaspoon salt
1/4 cup reduced-fat sour cream
1/4 cup chopped fresh cilantro

Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425 degrees F until tender all the way to the center, about 1 hour.)

Meanwhile, in a medium microwaveable bowl, combine beans, tomatoes, oil, cumin, coriander and salt; microwave on High until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.)

When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro.

2/14/2011
Healthy Recipe: Rocky Road Brownies
1 cup less 1 tablespoon all-purpose flour
1/4 teaspoon baking powder
1/4 teaspoon salt
4 1/2 tablespoons unsalted butter1/2 cup plus 1 tablespoon unsweetened cocoa powder, preferably natural (see Note)
1 1/4 cups sugar
1 large egg
2 large egg whites
2 teaspoons vanilla extract
8 regular-size marshmallows
2/3 cup coarsely chopped walnuts or pecans
1/3 cup chopped bittersweet or semisweet chocolate or large chocolate chips

-Line the bottom and sides of an 8-inch-square baking pan with parchment paper or foil coated with cooking spray. (Leave enough of an overhang to be able to lift the brownies out of the pan later with the liner.) If you don’t plan to let the batter rest at the end of Step 3 before baking, position a rack in center of oven and preheat to 350°F.

-Thoroughly whisk flour, baking powder and salt in a small bowl.

-Melt butter in a medium saucepan until sizzling. Remove from the heat and stir in cocoa, then sugar. (The mixture will look like a mass of very dark brown sugar.) Add egg, egg whites and vanilla. Stir briskly until smooth and glossy. Stir in the flour mixture until just incorporated. Then stir briskly for about 50 strokes. Scrape the batter into the prepared pan and spread it evenly. The batter will be very shallow in the pan. If you have time, cover the pan and refrigerate for a few hours or up to 12 hours. (This hydrates the cocoa powder and flour and brings all the flavors into sharper focus.) Remove from the refrigerator about 30 minutes before baking; preheat oven to 350°F.

-Quarter marshmallows with an oiled knife. Distribute the pieces over the batter, pressing them in. Distribute nuts and chocolate (or chips) around the marshmallows.

-Bake the brownies until the marshmallows are golden brown, 25 to 35 minutes. (If you can find a place to test for doneness where there is no melted chocolate or marshmallow, a toothpick should come out with some moist, gooey batter clinging to it. Brownies in a metal pan will bake faster than those in a glass pan; if you’re unsure, bake a few minutes longer to make sure the brownies are done in the middle.) Let cool completely in the pan on a wire rack for about 2 hours. Lift the ends of the pan liner and transfer to a cutting board. Cut into 16 brownies.

Only 190 calories per brownie, and a ton less fat than your regular brownie!

2/13/2011
Healthy Recipe: Chocolate Fruit Dip
1 1/2 cups plain yogurt
2 tbsp fat free milk
10 mini marshmallows
2 tbsp semi-sweet chocolate chips
your choice of fresh fruits

1. Line a strainer with 1 coffee filter and place strainer in/over a bowl. Put the yogurt in the prepared strainer (in the coffee filter) and put the strainer/bowl into the fridge for 8 hours or overnight. (This will strain all the liquid from the yogurt making it thicker.)

2. In a small heavy saucepan, combine the milk, marshmallows and chocolate chips. Cook and stir until chips are melted and mixture is smooth. Transfer to a small bowl, cool to room temperature.

3. Remove yogurt from filter into a bowl, and discard liquid that has been strained. Gradually stir in marshmallow-chocolate mixture. Refrigerate until serving. Serve with fruit.

2/12/2011
Healthy Recipe: Chocolate Bundt Cake
In light of it being Valentines weekend, I'm going to post yummy chocolate desserts all weekend, and on Monday. Not just yummy, but healthier alternatives to the chocolate desserts you want to get at the restaurants. I love pumpkin, so I'm glad I found this one on Eating Well's site. Mmm, if only I knew about this when I was pregnant and craving every pumpkin.

1 cup granulated sugar
3/4 cup unsweetened cocoa powder, (not Dutch-process)
1 1/2 teaspoons baking powder
1 1/2 teaspoons baking soda
1 teaspoon pumpkin pie spice
1/4 teaspoon salt
1 cup nonfat buttermilk
1 15-ounce can unsweetened pumpkin puree
3/4 cup dark brown sugar, packed
1 large egg, at room temperature
1 large egg white, at room temperature
1/4 cup canola oil
1/4 cup light corn syrup
1 tablespoon vanilla extract

Glaze & Garnish
1/2 cup packed confectioners' sugar
1 tablespoon nonfat buttermilk
2 tablespoons mini chocolate chips, or toasted chopped nuts

1. To prepare cake: Preheat oven to 350°F. Coat a 12-cup Bundt pan with cooking spray.

2. Whisk all-purpose flour, whole-wheat flour, granulated sugar, cocoa, baking powder, baking soda, pumpkin pie spice and salt in a medium bowl.

3. Blend 1 cup buttermilk, pumpkin puree and brown sugar in a large bowl with an electric mixer on low speed. Beat in whole egg and egg white. Stir in oil, corn syrup and vanilla. Gradually add the dry ingredients, stirring until just combined. Transfer the batter to the prepared pan.

4. Bake the cake until a wooden skewer inserted in the center comes out with only a few moist crumbs attached, 1 to 1 1/4 hours. Let cool on a wire rack for 15 minutes. Remove from the pan and let cool completely on the rack, about 2 hours.

5. To glaze & garnish cake: Combine confectioners' sugar and 1 tablespoon buttermilk in a small bowl, stirring until completely smooth. Place the cake on a serving plate and drizzle the glaze over the top; garnish with chocolate chips (or chopped nuts) while the glaze is still moist.

234 calories per serving...pretty good for a chocolatey dessert!

2/11/2011
Healthy Recipe: Tropical Watermelon Salsa
I found this recipe in one of my magazines...looks good and it's filled with vitamins!

1 cup watermelon, seeded and diced into 1/4-inch cubes
1 cup mango, diced into 1/4 inch cubes
1 cup cucumber, seeded, peeled, and diced into 1/4-inch cubes
1 jalapeno pepper, seeded and finely diced
4 tbsp lime juice
2 tbsp cilantro finely chopped
1 tsp Italian parsley, finely chopped

In a medium bowl, combine all ingredients and add salt and pepper to taste. Toss gently to combine the flavors. Cover and chill for 30 minutes.

Love salsa!

2/10/2011
Healthy Recipe: Pudding Cake
I know, it sounds delicious, but full of guilt. Well, it's not! It's 142 calories/serving. I haven't tried this recipe yet, but I've been craving chocolate cake today, so I thought I'd find a healthier version. This is from one of my favorite sites "Eating Well".

1 cup all-purpose flour
1/3 cup sugar
1/4 cup unsweetened cocoa powder
2 teaspoons baking powder
1/2 teaspoon salt
1/2 cup nonfat milk
1 large egg, lightly beaten
2 tablespoons canola oil
1 teaspoon vanilla extract
1/4 cup pecan halves, toasted (see Tip)
3/4 cup brown sugar
1 1/3 cups hot strong coffee (optional)

-Preheat oven to 375°F. Lightly coat an 8-by-8-inch baking dish with cooking spray.

-Stir together flour, sugar, cocoa, baking powder and salt in a large bowl.

-Combine milk, egg, oil and vanilla in a glass measuring cup.

-Make a well in center of the dry ingredients and gradually pour in the milk mixture, stirring until combined.

-Stir in pecans.

-Spoon into the prepared pan and spread evenly.

-Dissolve brown sugar in coffee; spoon over batter.

-Bake until a toothpick inserted in center comes out clean, about 25 minutes.

-Let stand for 10 minutes; serve hot or warm.

*How to toast pecans

-Spread nuts on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes.

Delish.

2/9/2011
Healthy Recipe: Tomato Strata
Again, I have to thank another cooking show for this recipe. "Every Day Italian" with Giada. This is a great snack, and great for enertaining as well! I have to point out that my husband and I tried this recipe last night, and used ricotta cheese instead of goat cheese. Do NOT do this. I know nothing about cheese, so when I couldn't find goat cheese, I used ricotta because...well I don't actually know my reasoning! So, just keep in mind. Use the goat cheese.

8 oz goat cheese (the softened kind in the container, not the crumbles)

1/2 c heavy cream

3/4 c fresh basil

3/4 c fresh mint

1 c extra virgin olive oil

1 tomato

-Start with the cheese topping. Mix the 8 oz of goat cheese and 1/2 c heavy cream in a bowl, and then set aside.

-In a food processor, add 3/4 c basil and 3/4 c of mint. While they're mixing, add 1 c of olive oil.

-Slice the tomato about 1/2" to 3/4" thick and set the slices on the their dishes.

-Top with a big dollop of the cheese mixture, follwed by a nice sized drizzle of the basil/mint oil.

2/8/2011
Healthy Recipe: Fruit Salad
This is so simple I was actually debating if I could count it as a recipe! But, I love it, and it is such a healthy snack to have in the fridge, I just couldn't resist.

Strawberries
2 Peaches
2 Apples
raspberries
Cantaloupe
Over all, any fruit you love except for bananas. They smash to easily.
Honey
Lemon Juice

In a large bowl mix a large dollop of honey (depending on how much fruit you're planning to use) and lemon juice (enough to liquefy the honey into a thin syrup) with a fork. Add all the fruit you like, and mix until all is coated with the honey/lemon juice mixture. Just judge by the taste. I don't like an overpowering taste of lemon juice, so I put a little less in. Whatever you love!

2/7/2011
Healthy Recipe: Almond and Honey-Butter Cookies
I made these for Christmas last year. I love cookies, so it was so nice to find a healthy version! This recipe uses honey instead of sugar...such a great idea!

1 cup whole almonds, toasted (see Tip)
1 1/4 cups whole-wheat pastry flour, (see Note)
1 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon salt
2/3 cup plus 1/4 cup honey, divided
1/3 cup canola oil
4 tablespoons unsalted butter, at room temperature, divided
1 large egg
1 teaspoon vanilla extract
3 tablespoons toasted sliced almonds, (see Tip) for garnish

1.Process whole almonds in a food processor or blender until finely ground (you will have about 1 1/4 cups ground). Transfer to a large bowl and add whole-wheat flour, all-purpose flour, baking powder and salt; stir until just combined. Beat 2/3 cup honey, oil and 3 tablespoons butter in a mixing bowl with an electric mixer on medium speed until well combined. Add egg and vanilla and beat until blended. Add the wet ingredients to the dry ingredients; stir to combine. Refrigerate the dough for 1 hour.


2.Preheat oven to 350°F. Coat 2 baking sheets with cooking spray or line with parchment paper or nonstick baking mats.


3.Roll tablespoons of dough into 1-inch balls and place on the prepared baking sheets about 2 inches apart. Press the tip of your index finger in the center of each cookie to make an indentation. Bake the cookies, in batches, until set and barely golden on the bottom, 13 to 15 minutes. Transfer to a wire rack; let cool for 30 minutes.


4.Combine the remaining 1/4 cup honey and 1 tablespoon butter in a small bowl until creamy. Use about 1/4 teaspoon to fill each cookie and top with 2 sliced almonds, if desired.

2/6/2011
Healthy Recipe: Sun-Dried Tomato and Pea Dip
I just made this today! Such a healthy snack to have, and great for entertaining! I saw this on "Giada at Home", my favorite cooking show. It's pretty much guilt free too!

1 pound frozen peas, thawed
8 oz sun-dried tomatoes, drained (3/4 cup)
2 cloves garlic, chopped
1/4 cup extra virgin olive oil
1 tsp black pepper
1 tsp salt
4 heads of endive, ends cut off and leaves separated

Combine the peas, sun-dried tomatoes, and garlic in a food processor. Pulse the machine until the peas and tomatoes are finely chopped. Add the olive oil and pulse until the olive oil is incorporated and the mixture is minced but not yet pureed. Transfer to a small bowl and stir in the salt and pepper.

Serve as a dip with the endive spears alongside.

Mmmm.

2/5/2011
Healthy Recipe: Chicken Teriyaki Crock Pot
This recipe is amazing, and so simple. If you don't have a large crock pot, borrow one! It's utah people, you'll be able to find one.

5 Chicken Breasts
1 bottle of teriyaki marinade
1 pineapple
1 red pepper
1 orange pepper
1 green pepper

Pretty much all you need to do is put all of these ingredients into the crock pot! You don't need to cut up the chicken, just make sure they're thawed. Cut up the peppers and throw them in, and dump the whole bottle of marinade in there. Then put a whole bunch of pineapple in, on top. Put the lid on and cook it for about 6-7 hours. Judge it on the tenderness of the meat. You want it to easily fall apart, but not be squishy and liquidy!

2/4/2011
Healthy Recipe: Zucchini and Brown Rice
This dish is a really simple, but yummy dinner dish! This will make one serving.

1 zucchini squash
1 yellow squash
(Any other veggies you love!)
1/2 cup of rice
1 tbsp of olive oil
Lite Soy Sauce
meat of your choice (if you'd like, I just use the vegetables)

Heat up a saucepan on the stove on medium-high heat

Chop your veggies

Start to cook your rice (follow the cooking instructions on the box, or use a rice cooker)

While the rice is cooking, add 1 tbsp of olive oil to your pan, and add your veggies.

Cook veggies until they are to your liking

Add the cooked veggies to your rice, and add a little lite soy sauce for flavoring!

2/3/2011
Healthy Recipe: Habanero Salsa
My husband makes this salsa for us, and it is seriously thee best snack! On top of that, it is totally guilt free! No preservatives like a lot of store bought salsas. It's just so nice to know exactly what is in your food. So here is the recipe, written by my amazing husband!

Throw all of these ingredients in a food precessor:

3 Vine Ripe Tomatoes: This is the bulk of the salsa so make them decently sized ones.
Half of one white onion1 clove of garlic
1 Habanero Pepper: seeded
4 Jalapeno Peppers: seeded
3 Fresno Red Peppers: seeded
2 Anaheim Peppers: Seeded
1 bushel of Cilantro: I eyeball this, a good handfull is all you want. DONT overdo this, or all you will taste is Cilantro
The Juice of one lime
The Juice of one lemon


I dont add anything other than that. Typically to add some flavor, I will get the lime flavored Tostitos tortilla chips for eating this with. That way you dont have to add any extra salt to the salsa because it is on the chips already. (To be more healthy, I would use Tostito's whole grain chips) Seeding the peppers really gives this a mild flavor in terms of spice. To spice it up more, I will leave the seeds in on one or two Jalapenos. This makes a pretty large batch of Salsa, and is totally healthy, as there is nothing but veggies in it! We have tried adding a mango to the mix for a fruity taste and it wasnt too bad.


Thanks again to my husband for sharing his recipe! Enjoy =-)

2/2/2011
Healthy Recipe: Cream Cheese and Pesto Stuffed Chicken
Active Time: 25 min Total Time: 50 min Servings: 4

4 boneless, skinless chicken breast halves, (1-1 1/4 pounds total)
1 egg white
1/2 cup plain oat bran
2 teaspoons extra-virgin olive oil

Cream Cheese Pesto Filling:
2 tbsp reduced fat cream cheese (neufchatel)
1 tbsp basil pesto (store-bough or homemade)


Preheat oven to 400°F. Coat a rimmed baking sheet with cooking spray.

   1. Combine cream cheese, pesto and pepper in a small bowl with a fork.
   2. Cut a horizontal slit along the thin, long edge of a chicken breast half, nearly through to the opposite side. Open up each breast and place one-fourth of the filling in the center. Close the breast over the filling, pressing the edges firmly together to seal. Repeat with the remaining chicken breasts and filling.
   3. Lightly beat egg white with a fork in a medium bowl. Place oats in a shallow glass dish. Hold each chicken breast half together and dip in the egg white, then dredge in the oat bran (Discard leftovers.)
   4. Heat oil in a large nonstick skillet over medium-high heat. Add chicken breasts; cook until browned on one side, about 2 minutes. Place the chicken, browned-side up, on the prepared baking sheet. Bake until the chicken is no longer pink in the center or until an instant-read thermometer registers 170°F, about 20 minutes.


This is such an easy recipe, and soo delicious! AND it's only 233 calories per serving.

2/1/2011
Healthy Recipe: Pear Sauce
This recipe is soo good topped onto the waffle recipe from yesterday. You can also just eat it as a snack, like apple sauce, in some low-fat yogurt, or topped onto some frozen yogurt for your weekend treat.

Prep: 20 min Cook: 15 min Serves: 8

6 Bartlett, Anjou, or Bosc pears (about 2 1/2 lbs), peeled and cut into 1/2-inch pieces
1/4 c + 3 tbsp water
Juice of 1/2 small lemon
1/4 tsp salt
3/4 c sugar

1. Combine pears, 1/4 c water, lemon juice, and salt in large heavy saucepan. Cover and cook over medium-high heat, stirring frequently, until pears are softened but still chunky, 15-20 minutes. Remove pan from heat.

2. Meanwhile, combine sugar and remaining 3 tbsp of water in medium heavy saucepan. Cook over medium heat, stirring occasionally, until sugar is dissolved. Increase heat to high. Bring to boil, washing down sides of pan with pastry brush dipped in cool water to dissolve any sugar crystals. Boil, without stirring, until caramel turns dark amber, about 10 minutes.

3. Immediately remove saucepan from heat. Wearing long oven mitts to protect your arms and being careful to avoid any splatters, slowly pour caramel into pear mixture. Set saucepan over medium heat and cook, stirring constantly, until caramel dissolves, about 1 minute.

4. Divide sauce among 8 microwavable freezer containers and let cool completely. Cover and freeze up to 2 months. To serve, partially uncover 1 container. Microwave on medium until thawed, 1-2 minutes. Transfer to microwavable cup, and microwave on high until heated through, 45-60 seconds, stirring once after 2o seconds.



Recipe from Weight Watchers Magazine

 1/31/2011
Healthy Recipe: Whole Wheat Waffles
Oh my gosh, these are my favorite! You'll need a waffle maker...even a cheap one will work! I'll make these on the weekend and freeze them for breakfast during the week. Soo good.

Prep: 10 min Cook: 30 min Serves: 8

1 1/2 c whole wheat flour
1/2 c all-purpose flour
1 1/2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
2 c low-fat buttermilk
1/2 c fat-free egg substitute
1/4 c packed brown sugar
1 tbsp canola oil
1 tsp vanilla extract

1. Preheat waffle iron

2. Mix whole wheat flour, all-purpose flour, baking powder, baking soda, and salt in large bowl. Whisk buttermilk, egg substitute, brown sugar, oil, and vanilla in medium bowl until smooth. Add buttermilk mixture to flour mixture, stirring just until combined. (It will be lumpy...if it's too lumpy for you, I always add a little milk 'till it's the consistency of pancake batter)

3. When waffle iron is hot, ladle some mixture onto the surface, close lid and allow to cook until waffle is golden. 4-5 minutes.

4. When waffles are cooled, divide between 2 large zip plastic freezer bags. Squeeze out the air and seal bags. Freeze up to 1 month. When you're ready to eat them, you can throw them into your 350 degree oven for 5 minutes, or if you're lazy like me, just put them in the toaster until they are warm enough.


Don't douse them in syrup! Use berries mixed with honey, and lemon juice instead. You'll be surprised how yummy it is. These will also go great with tomorrow's recipe (so be sure to come back!).


Recipe from Weight Watchers Magazine