Tag Archive | Cooking

Eating Habits to Live By

Mom always said breakfast is the most important meal of the day. Turns out she was right. Starting your day off with a good breakfast will help you cut cravings throughout the day. Skipping meals will not help you lose weight! In fact it can do more damage than good. Try a homemade breakfast smoothie, steel cut oatmeal or some scrambled eggs to get you off to a good start. Protein does a body good!

I know most of us are super excited for Friday. TGIF right? We all look forward to Friday night Happy Hour to kick off the weekend. Weekends are not an excuse to gorge yourself with fatty foods and alcohol. Don’t ruin your healthy eating and exercise that you’ve worked so hard for all week long by letting yourself go over the weekend. I’m all about have a cheat meal. Notice I said meal and not meals??

Cheers to being happy & healthy!

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Healthy Recipes for Super Bowl Sunday!

Don’t blow your diet on Super Bowl Sunday with fried food and fattening dips. Below are some healthy alternatives to serve up to party guests who won’t believe these snacks are good for you. Touchdown!

cauliflower

Cauliflower Buffalo “Wings”

INGREDIENTS:

  • 1 Head Cauliflower
  • 1 Cup 1% Milk
  • 3/4 Cup Whole Wheat Flour
  • 1 Tablespoon Garlic Powder
  • 1 Tablespoon Butter
  • 1/2 Cup Frank’s Red Hot Sauce
  • 1/2 Cup Blue Cheese Dressing (recipe below)

INSTRUCTIONS:

Preheat oven to 450 Degrees. Trim the head of cauliflower into appetizer sized bites and set aside. In a bowl stir together milk, flour and garlic powder. Dip each piece of cauliflower into the batter and allow the extra batter to drip off. Place on a greased baking sheet. Spray the tops of the florets with cooking oil. Bake for 18 minutes.

Melt the butter in a saucepan over low heat and add the Frank’s hot sauce and stir. Toss cooked cauliflower pieces with the sauce. Put back on cookie sheet and bake for 5 to 7 more minutes in the oven. Remove and serve with a side of Blue Cheese Dressing.

Blue Cheese Dressing

INGREDIENTS:

1/2 Cup Maytag Blue Cheese
1/2 Cup English Stilton
1 Cup Low-fat Buttermilk
2 Tablespoons Olive Oil
1 Tablespoon Fresh Lemon Juice
1 Tablespoon Worcestershire Sauce
1/2 Teaspoon Garlic Powder
1/4 Teaspoon Salt
6-8 Grinds of Fresh Pepper
INSTRUCTIONS:

Let both cheeses come to room temperature. In a medium bowl add the room temperature cheese and smash with a spoon until semi smooth with a few chunks. Add the remaining ingredients. Stir together until combined. Transfer to a container with a tight seal and refrigerate until ready to use.

Recipe Courtesy of Self Magazine: Sarah-Jane Bedwell

kale

Kale Ricotta Dip

INGREDIENTS:

1 bunch green kale, stems and tough ribs stripped out and discarded, leaves sliced
1 small onion, sliced
4 cloves garlic
1/4 cup water
3/4 cup low-fat ricotta cheese
1 1/2 tablespoons parmesan cheese
Juice of 1 lemon
Lemon zest to taste
1/4 teaspoon sea salt
1 teaspoon red pepper flakes, or to taste

INSTRUCTIONS:

  1. In a large saucepan, combine kale, onion, garlic and 1/4 cup water. Set over medium heat, cover and cook, stirring occasionally, until vegetables are very tender, about 12 minutes; add more water a tablespoon at a time if the pan dries out.
  2. Transfer vegetables and any liquid in the pan to a food processor or blender and let cool a few minutes. Add ricotta, parmesan, lemon juice and zest, salt and pepper flakes. Process until smooth.
  3. Transfer to a bowl and serve.

Recipe Courtesy of POPSUGAR Fitness

greek

5 Layer Greek Dip

INGREDIENTS:
-Hummus (homemade or store bought)
-red bell pepper
-kalamata olives
-cucumber
-feta cheese
-fresh dill
INSTRUCTIONS:
1. Finely chop olive, bell pepper, cucumber, and dill.
2. Spread hummus about 1-2 inches thick in the bottom of a wide serving dish.
3. Sprinkle the vegetables evenly over the hummus.
4. Crumble feta cheese on top.
5. Sprinkle bits of dill and serve with warm pita slices. Enjoy!
Recipe Courtesy of THE LOVELY CUPBOARD

Guilt Free Chocolate Mint Brownies

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Bottom layer:
4 1/2 ounces all-purpose flour (about 1 cup)
1/2 teaspoon salt
1 cup granulated sugar
1/2 cup egg substitute
1/4 cup butter, melted
2 tablespoons water
1 teaspoon vanilla extract
2 large eggs, beaten
1 (16-ounce) can chocolate syrup
Cooking spray

Mint layer:
2 cups powdered sugar
1/4 cup butter, melted
2 tablespoons fat-free milk
1/2 teaspoon peppermint extract
2 drops green food coloring
Glaze:
3/4 cup semisweet chocolate chips
3 tablespoons butter

Preparation:
Hands On: 30 Minutes
Total: 3 Hours, 25 Minutes
1. Preheat oven to 350°.
2. To prepare bottom layer, weigh or lightly spoon flour into a measuring cup; level with a knife. Combine flour and salt; stir with a whisk. Combine granulated sugar, egg substitute, ¼ cup melted butter, 2 tablespoons water, vanilla, eggs, and chocolate syrup in a medium bowl; stir until smooth. Add flour mixture to chocolate mixture, stirring until blended. Pour batter into a 13 x 9 inch metal baking pan coated with cooking spray. Bake at 350° for 23 minutes or until a wooden pick inserted in center comes out almost clean. Cool completely in pan on a wire rack.
3. To prepare mint layer, combine powdered sugar, ¼ cup melted butter, and next 3 ingredients (through food coloring) in a medium bowl; beat with a mixer until smooth. Spread mint mixture over cooled cake.
4. To prepare glaze, combine chocolate chips and 3 tablespoons butter in a medium microwave-safe bowl. Microwave at HIGH 1 minute or until melted, stirring after 30 seconds. Let stand 2 minutes. Spread chocolate mixture evenly over top. Cover and refrigerate until ready to serve. Cut into 20 pieces.

Calories: 264
Fat: 8.7g
Saturated fat: 5.2g
Monounsaturated fat: 2.5g
Polyunsaturated fat: 0.4g
Protein: 2.8g
Carbohydrate: 45g
Fiber: 0.5g
Cholesterol: 38mg
Iron: 0.9mg
Sodium: 139mg
Calcium: 12mg

Cooking Light March 2008

Decadent Brownies That Won’t Tip The Scale

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INGREDIENTS

3/4 cup all-purpose flour
1/2 cup unsweetened cocoa
1/4 teaspoon salt
1/2 teaspoon baking powder
4 tablespoons unsalted butter, at room temperature
2/3 cup sugar
1 large egg
2 egg whites
1 teaspoon vanilla extract
2 tablespoons espresso
1/2 cup nonfat Greek yogurt
1/4 cup semisweet chocolate chips
1/4 cup chopped walnuts (optional)

DIRECTIONS

Preheat oven to 350 degrees. Line an 8-inch square baking pan with aluminum foil; spray foil lightly with cooking spray.
In a medium bowl, whisk together flour, cocoa, salt, and baking powder. Set aside.

With an electric mixer, cream butter and sugar at medium speed for 2 to 3 minutes, or until combined. Add egg, egg whites, vanilla, and coffee.

Continue beating until incorporated.
Scrape down sides of the bowl and reduce mixer speed to low. Slowly add flour mixture to the bowl, followed by yogurt, and mix gently until combined. The batter will be thick. Stir in chocolate and walnuts if using.

With a spatula, spread mixture evenly in pan and bake for 20 to 25 minutes, or until a toothpick inserted in center of pan comes out dry. Cool on a wire rack before removing from pan and slicing into 16 squares.

125 Calories Per Serving. Recipe courtesy of PopSugar & Health Magazine

Healthy Living Key Lime Chiffon Pie

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Egg whites stand in for the usual whipped cream, and nonfat condensed milk is used, transforming this version into a light chiffon pie that tastes, and looks, deliciously old-fashioned. Key limes are the size of a very large grape. Far more tart than Persian limes, they are hard to find fresh. Bottled Key lime juice, sold in some grocery stores and at specialty-food stores, works just as well.

Ingredients
For the crust:
1 1/2 cups graham cracker crumbs, made from reduced-fat cookies (about 12 whole cookies)
1/2 tsp. ground ginger
Pinch of kosher salt
1 Tbs. canola oil
2 Tbs. nonfat milk

For the filling:
1/2 cup fresh or bottled Key lime juice
1 Tbs. (1 package) unflavored gelatin
3/4 cup sugar
3 egg yolks, beaten
Grated zest of 2 limes (about 1 1/2 Tbs.)
1/4 cup nonfat condensed milk
4 egg whites, at room temperature
Pinch of kosher salt
Directions
Preheat an oven to 350°F.

To make the crust, in a bowl, stir together the graham cracker crumbs, ginger and salt. Add the canola oil and milk. Starting with a fork, and then using your fingers, work the liquid into the crumbs until the mixture resembles fluffy, moist sand, about 3 minutes. Turn the mixture into a 9-inch pie pan. Using your fingers, press the crust mixture firmly and evenly over the bottom and up the sides of the pan.

Bake the pie crust until it is golden brown, about 8 minutes. Transfer to a wire rack and let cool completely.

To make the filling, pour the lime juice into a small, heavy, nonreactive saucepan. Sprinkle the gelatin over the juice and set aside until the gelatin softens, about 5 minutes. Add 1/4 cup of the sugar, the egg yolks and 1 Tbs. of the zest. Place the pan over medium heat and warm the mixture, whisking constantly, until it thickens to the consistency of a light cream soup and starts to steam, 4 to 5 minutes. To test if it has thickened sufficiently, dip a spoon into the mixture and then run your finger down the back of it; your finger should leave a clear path that does not flow back onto itself. Do not let the mixture boil.

Immediately pour the gelatin mixture into a nonreactive metal or heatproof glass bowl. Mix in the condensed milk, then cover and refrigerate, stirring occasionally with a rubber spatula to prevent the mixture from congealing around the sides of the bowl, until it is the consistency of mayonnaise, 15 to 20 minutes.

Using a stand mixer fitted with the whip attachment or a handheld mixer, beat the egg whites on medium speed until very frothy, about 1 minute. Add the salt and continue beating until soft peaks form, 2 to 3 minutes. Increase the speed to high and begin gradually adding the remaining 1/2 cup sugar, 1 Tbs. at a time, always beating for about 10 seconds to dissolve the addition before adding the next tablespoonful. When all the sugar has been added, continue to beat until the egg whites form stiff peaks, about 2 minutes more.

Using the rubber spatula, gently stir one-fourth of the egg white mixture into the filling, then pour the filling over the remaining egg white mixture and fold gently just until no streaks of white remain. Spread the filling in the cooled pie crust and smooth and level the top with the spatula. Sprinkle the remaining 2 Tbs. grated lime zest over the surface.

Refrigerate the pie until the filling sets, 1 to 2 hours. Chiffon pie is best served the day it is made. Makes one 9-inch pie; serves 8.

Adapted from Williams-Sonoma, Essentials of Healthful Cooking, by Mary Abbott Hess, Dana Jacobi & Marie Simmons (Oxmoor House, 2003).