So my blog eNourishment turns one today! With over 100 posts written and 11,000 hits so far, I have to admit it has been a lot of fun and a great learning process too. I also want to say a BIG thank you to all my loyal readers, my friends and family (especially my husband) who taste test my recipes and provide awesome feedback. Looking forward to much more cookin' and bloggin’ in 2010 for sure! Happy New Year!!
Hope everybody had a nice holiday, my first Christmas with baby was really special! Here is a great way to liven up leftover turkey from holiday meals.
Ingredients:
2 cups cooked turkey
¾ cup chopped celery
2 tablespoons dried cranberries
2 tablespoons chopped green onions
2 tablespoons chopped pecans
½ cup nonfat Greek yogurt
¼ cup light mayo (* use a gluten-free brand such as Best Foods if you are on a gluten-free diet)
½ teaspoon white vinegar (or rice vinegar)
Directions:
Put the turkey, celery, cranberries, onions and pecans in a medium bowl. In a smaller bowl combine the yogurt, mayo and vinegar well and pour over the chicken mixture. Fold in the dressing and mix well. Chill if not serving immediately.
Makes 3.5 cups, 7 servings
Serving size ½ cup Calories 120 Protein 13g Carb 6 g Fiber 0 g Sugars 5 g Fat 5 g Saturated fat 1 g Sodium 390 mg 
A festive side dish for holiday meals
Ingredients:
2 cups baby carrots (or peeled carrots cut into large chunks)
2 tablespoons light maple syrup
1 tablespoon dried cranberries
1 tablespoon chopped walnuts or pecans
ICB spray or 1 tablespoon light margarine
Directions:
Cook the carrots until almost done- by either boiling them in a pot of water, steaming in a pyrex dish in an half inch of water or even quicker, put them in a Glad® Simply Cooking™ Microwave Steaming Bag and heat on high for about 2-3 minutes. Spray a small to medium sized pan with ICB or add 1 tablespoon of light margarine and put on medium heat. Add the carrots and sauté for 2-4 minutes. Sprinkle with cranberries and walnuts and heat for another minute. Turn off the heat, pour the maple syrup and toss to evenly coat the carrot mixture and serve.
Makes 4 servings
Serving size: ½ cup Calories 58 Protein 1 g Carb 11 g Fiber 2 g Sugars 8 g Fat 1 g Saturated fat 0 g Sodium 64 mg
Great for a holiday appetizer or a snack, kid friendly too!
Ingredients:
2-3 laughing cow light Swiss cheese wedges (or 2-3 tablespoons light cream cheese)
1 medium to large apple
1 tablespoon dried cranberries
1 tablespoon chopped walnuts or pecans
Directions
Cut the apple from top to bottom into thin, round slices to make about 6 to 8, avoiding the core and spread laughing cheese wedges (or light cream cheese) on top. Sprinkle with nuts and cranberries. Chill if not serving immediately
Makes 4 servings:
Serving size: 1/4th of recipe (1.5-2 pieces) Calories 60 Protein 2 g Carb 9 g Fiber 1 g Sugars 7 g Fat 2.5 g Saturated fat <1g Sodium 160 mg
Who would think that a whole grain version of this classic could be so good?
Ingredients:
2 cups whole wheat pastry flour
1 teaspoon baking soda
1/2 cup brown sugar
1/2 cup sugar
1 egg and 1 egg white
1/2 cup margarine
¼ cup applesauce
3/4 cup chocolate chips
Directions:
Preheat oven to 350 degrees. Mix flour, and baking soda in a small to medium bowl. In a larger bowl, mix the sugars, egg and egg white, margarine, and applesauce. Slowly start adding the flour mixture to the larger bowl with the egg/sugar mixture until a soft thick dough is formed. Stir in the chocolate chips and drop the cookie dough in rounded spoonfuls (or use a small ice cream scooper) onto a baking sheet to make 30 cookies. Bake for 15 minutes or until lightly browned.
Makes about 30 cookies
Serving size: 1 cookie Calories 110 Protein 2 g Carb 15 g Fiber 1 g Sugars 10 g Fat 5 g Saturated fat 2 g Sodium 70 mg
A simple but classy salad, and well rounded nutritionally too!
Ingredients
4 cups salad greens (baby lettuce mix, field greens, butter lettuce work well)
1 cup chopped beets (canned rinsed, or fresh cooked and cooled)
2 tablespoons chopped walnuts
2 tablespoons goat cheese (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
Directions:
Combine all of the above ingredients in a large bowl, chill if not serving immediately and serve with dressing (recipe below).
Makes 4 servings
Serving size 1/4th of recipe Calories 65 Protein 3 g Carb 6 g Fiber 2 g Sugars 4 g Fat 4 g Saturated fat < 1 g Sodium 120 mg
Maple Mustard Vinaigrette
Ingredients:
2 tablespoons light maple syrup (reduced calorie version)
2 tablespoons white balsamic vinegar
2 teaspoons olive oil
1 tablespoon water
2 tablespoons honey Dijon mustard
Directions:
Combine all of the above ingredients in a small bowl and whisk together until smooth. Chill if not serving immediately.
Makes 4 servings
Serving size ¼ recipe (heaping tablespoon) Calories 50 Protein 0 g Carb 6 g Fiber 0 g Sugars 4 g Fat 2.5 g Saturated fat 0 g Sodium 86 mg
A unique version of the quesadilla made with creamy goat cheese.
Ingredients:
4 corn tortillas
½ cup corn, fresh, thawed or frozen
1/3 cup chopped red or white onion
3 cups fresh spinach, rinsed well and patted dry
¼ teaspoon chili powder
¼ teaspoon garlic powder
¼ teaspoon ground cumin
1 tablespoon water
1/4 cup goat cheese
ICB spray or olive oil using the olive oil sprayer (if both N/a use 2 teaspoons olive oil)
Chopped avocado, salsa and fat free sour cream (optional, for garnish)
Directions:
Spray a medium to large sized pan with ICB or an olive oil sprayer or drizzle very lightly with a teaspoon olive oil and put on medium heat. Put in the onions and sauté until lightly browned. Add the corn, chili powder, garlic and cumin and sauté for a few more minutes. Then put in the spinach, sauté for a minute and sprinkle with 1 tablespoon water and heat for another few minutes until the spinach is slightly wilted., Remove spinach/corn from the pan and set side in a dish. Coat a large skillet (or clean/reuse the pan used to make the filling) with ICB, olive oil sprayer or one teaspoon of olive oil and place on high heat. Place the two tortillas in the pan, divide the spinach /corn filling between the two and top each with half of the goat cheese. Place the other two tortillas on top of each. Heat on one side for 5-7 minutes or until lightly browned. Flip over and heat the same amount of time on the second side. Cut into wedges and top with chopped avocado, fat free sour cream and salsa if desired.
Makes four servings
Serving size: ¼ recipe Calories 127 Protein 6 g Carb 17 g Fiber 3 g Sugars 2 g Fat 3.5 g Saturated fat 2 g Sodium 175 mg
Labels: Mexican, appetizer, entrée, vegetarian, lower fat, lower sodium
A nice dish to serve while entertaining…
Ingredients:
2 large or 4 small chicken breasts (want 2 cups cubed cooked)
3 cups broccoli florets
1/2 cup diced shallots
2 cloves garlic
1/3 cup sundried tomatoes
One 14 ounce can chicken broth
1 cup white wine
1/3 cup black or kalamata olives
1/3 cup fresh basil
1 teaspoon olive oil
3 cups (6 ounces dry) cooked whole wheat or regular pasta
Parmesan cheese (optional for serving)
Directions:
Start cooking the pasta in boiling water according package directions. Cook the chicken either by grilling on the barbeque for about 4 to 7 minutes on each side or coat a skillet with 1-2 teaspoons olive oil, heat over high heat, add breasts, cook for 4-7 minutes each side until no longer pink in the center. Let the cooked chicken cool, cut into cubes and set aside. Add 1 teaspoon olive oil, shallots and garlic to a large pan and saute on medium heat for 3-4 minutes until lightly browned. Then add the broccoli, sundried tomatoes, half of the chicken broth and half of the white wine and simmer for another 5-7 minutes. Rinse and drain the cooked pasta, add it and the cooked chicken to the pan with the broccoli and tomato mixture along with the rest of the chicken broth and white wine and with sprinkle with chopped olives and basil. Cook for another 2-3 minutes, sprinkle with parmesan cheese and then serve.
Makes 6 servings
Serving size: 1/6th recipe Calories 240 Protein 20 g Carb 28 g Fiber 5 g Sugars 3 g Fat 3.5 g Saturated fat 1 g Sodium 710 mg
Variation: If you’re watching sodium you can substitute low sodium chicken broth
Earthy, thick and creamy, it’s hard to believe this soup is low in fat too.
Ingredients:
9 cups of chopped mushrooms (try to use 2-3 different kinds such as crimini, button, portobello)
¾ cup chopped white onion
¼ cup chopped green onion
28 ounces chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)
¼ cup chopped fresh basil
1 teaspoon garlic powder
2 tablespoons white wine
½ cup fat free half and half (*use a gluten-free brand such as Darigold if you are on a gluten-free diet)
ICB or 1 tablespoon light margarine or 2 teaspoons olive oil
Directions:
Spray a large pan with ICB (or coat with ½ tablespoon light margarine or 1 teaspoon olive oil) add the onions and 7 cups of the mushrooms (put 2 cups of them aside) and sauté on medium heat for 7-10 minutes until mushrooms are soft and browned. Meanwhile add the 2 cans of broth and the garlic powder to a large pot and place on medium heat. Once the mushrooms are done add them to the pot of broth and simmer for 5 minutes, turn off heat, add the fresh basil and set aside to cool a bit. While the mushroom broth mixture is cooling, spray the large pan again with ICB (or coat with ½ tablespoon light margarine or 1 teaspoon olive oil, add the last 2 cups of the mushrooms and sauté on medium heat for 5-7 minutes until mushrooms are soft and browned and set aside.
Carefully transfer the cooled mushroom and broth mixture from the pot into a blender. If you have a smaller blender only add one fourth to half of the mixture at a time (you can put the other half in a large bowl until ready to blend). Blend on low speed for about a minute, until a smooth consistency is reached.
A note about blending hot liquids: In order to be safe, it is recommended when you blend hot liquids that you never fill the jar more than half full, that you put the lid on and then cover it with a dry towel and hold it down by hand. Or instead, cover with the top, but leave out the center plastic covering, place a kitchen towel on top which will allow air to escape more gently Also, use as slow a speed as possible. NEVER blend hot liquids fully covered and at high-initial speed...you're just inviting burns as the hot liquid quickly blends, heats up the air above it, and causes an explosion through the blender top
Put the blended mixture back in the pot, add the cooked mushrooms and white wine and warm on low heat stirring frequently (to prevent the thick soup from spattering.) Add the fat free half and half and simmer for 5 minutes on low heat until uniformly heated.
Makes 7 cups, seven servings
Serving size: 1 cup Calories 60 Protein 4 g Carb 8 g Fiber 1 g Sugars 4 g Fat 1 g Saturated fat <1g Sodium 490 mg
Just a few simple ingredients combine to make this tasty snack or light lunch, great for kids as well! An easy way to use up leftover turkey too!
Ingredients:
2 whole wheat pitas, each cut into quarters (eight triangles total
8 thin slices turkey breast
4 laughing cow light swiss cheese wedges (or 4 tablespoons light cream cheese)
one small apple cut into thin slices
Directions:
Spread the inside of each pita triangle with ½ cheese wedge or ½ tablespoon cream cheese, top with 1 slice turkey and a few apple slices and close. Place the triangles on a large non-stick pan and toast for a few minutes on each side until crispy and lightly browned.
Makes 8 triangles (8 servings)
Serving size: 1 triangle Calories 78 Protein 5 g Carbs 8 g Fiber 1 g Sugars 2 g Fat 2 g Saturated fat <1g sodium 305 mg 
Liven up ordinary green beans with oregano, tomatoes and low fat cheese!
Ingredients:
1 pound of fresh green beans, trimmed and cut into 2 inch pieces
1 cup grape or cherry tomatoes
2 sticks low fat string cheese or ½ cup low fat mozzarella cheese, cut into small cubes* (*use a gluten-free brand such as Trader Joe's if you are on a gluten-free diet)
1/2 teaspoon dried oregano
ICB spray or olive oil using olive oil sprayer (if both n/a use a teaspoon of olive oil)
Salt and pepper to taste
Directions:
Cook the green beans until almost done by either boiling them in a pot of water, steaming in a pyrex dish in an half inch of water or even quicker, put them in a Glad® Simply Cooking™ Microwave Steaming Bag and heat on high for about 2-3 minutes. Then set aside. Spray a medium sized pan with ICB or an olive oil sprayer or drizzle very lightly with a teaspoon olive oil and put on medium heat. Add the tomatoes and sauté 3-5 minutes until slightly softened. Add the beans, sprinkle the oregano over the veggies and cook for another 1-2 minutes. Let cool for a few minutes toss in the cheese cubes and add salt and pepper to taste. This dish can be served at room temperature or cold.
Makes 4 servings
Serving size: 1/4th of the recipe Calories 80 Protein 5 g Carb 10 g Fiber 4 g Sugars 3 g Fat 2.5 g saturated fat 1 g Sodium 100 mg
Labels: veggies, vegetarian, sides, Italian, lower carb, lower sodium, lower fat
A moist, dense snack cake, a perfect use for fall apples in season.
Ingredients:
1 ¼ cups whole wheat pastry flour
1 ½ teaspoons baking soda
1 teaspoon cinnamon
1 egg or ¼ cup egg substitute
½ cup packed brown sugar
¼ cup margarine, melted
¼ cup light maple syrup
½ cup 0% Greek yogurt
3 cups chopped apples
Directions:
Preheat oven to 350 degrees. Mix flour, cinnamon and baking soda in a small bowl. In a larger bowl, mix the brown sugar, maple syrup, egg, margarine, and Greek yogurt. Slowly start adding the flour mixture to the larger bowl with the egg/sugar mixture until a soft thick dough is formed. Stir in the chopped apples and add batter to a 9 X 9 inch pan coated with cooking spray. Bake for 35 minutes or until lightly a toothpick in the center comes out clean.
Makes 12 servings
Serving size: 1/12th of recipe Calories 138 Protein 3 g Carb 23 g Fiber 2 g Sugars 15 g Fat 4 g Saturated fat <1 g Sodium 233 mg
RICE
BAD – white rice
This rice is milled, or refined, and though this helps it cook quicker and keep longer, it comes at the price of less nutritional value. There is very little fiber in white rice, less than a gram and it has the lowest vitamin and mineral content of all the rice varieties, unless it is artificially fortified.
BETTER/BEST - whole grain rices (brown rice, wild rice, black rice)
These rice varieties are unmilled so they retain their bran and germ components, making them good source of whole grain. Brown rice, wild rice and black rice are much higher in fiber, containing 2-3 times more than white rice. In addition they are rich in antioxidants and vitamins and minerals, such as iron. They have a heartier texture and nuttier flavor in comparison to white rice as well. To get your dose of healthy whole grains from rice try my Lime Cilantro Rice, Fiesta Rice or Veggie Fried Rice recipes
Delicious fried rice without all the fat….
Ingredients:
2 cups cooked brown rice (I used Trader Joes instant microwavable)
1/2 cup diced green onion
1 cup diced celery (a couple stalks)
1 cup chopped or matchstick carrots
1/2 cup corn or peas
1 cup chopped broccoli
1 tablespoon sesame oil
1-2 tablespoons low sodium soy sauce (*use a gluten-free brand such as San-J if you are on a gluten-free diet)
¼- ½ cup chopped fresh basil
2 tablespoons chopped nuts (peanuts or cashews)
Directions:
Wash, cut and measure all of the vegetables and chop up the nuts (or you can put the 1/4 cup in a baggie, seal it and crush them). Begin cooking the rice according to package directions.
While the rice is cooking, put the tablespoon sesame oil and all the veggies in a separate large skillet, wok or flat saucepan and put on medium to high heat and sauté, stirring constantly. . Cook for about 7-10 minutes or until they are slightly tender and remove from heat. Once the rice is done, add it into the pan with the veggies. Return to medium heat, add the tablespoon of soy sauce, chopped nuts and the basil and stir well to coat/mix and until warm, about 2-3 minutes.
Makes 4 cups, 4 servings
Serving size: 1 cup Calories 210 Protein 5 g Carb 33 g Fiber 4g Sugars 3 g Fat 4g Saturated fat 1g Sodium 460 mg
Exotic and hearty, a satisfying stew to add warmth and spice to a chilly night.
Ingredients:
¼ cup chopped white onion
2 cups sliced carrots
2 cups sliced zucchini
2 cups cubed eggplant
One 14 ounce can chickpeas, rinsed well
Two 14.5 ounce cans crushed tomatoes
1.5 teaspoons curry
1.5 teaspoons cumin
1.5 teaspoons cinnamon
¼ teaspoon garlic powder
¼ teaspoon tumeric
(note: if you like less spice, use 1 teaspoon each of cinnamon, curry and cumin instead of 1.5)
ICB spray or olive oil using olive oil sprayer (if both n/a use a teaspoon of olive oil)
Directions:
In a small bowl combine spices and canned tomatoes and set aside. Wash and chop all the vegetables. Put the onions and carrots into a large sized pot sprayed with ICB or olive oil sprayer (or 1 teaspoon olive oil) and sauté until just before tender (about 5-10 minutes). Put in the rest of the veggies, canned tomatoes/spice mixture and beans in and bring to a light boil. Reduce to low heat and simmer until the veggies are tender, about 12-17 minutes.
Makes 7 cups, seven servings:
Serving size: 1 cup Calories 110 Protein 4 g Carb 20 g Fiber 6 g Sugars 8 g Fat 1.5 g Saturated fat 0 g Sodium 400 mg
Whip this up for breakfast, dessert or a nice snack- moist and wholesome!
Ingredients:
1 + 1/3 cup whole wheat pastry flour (or regular whole wheat flour will do too)
½ teaspoon baking soda
1/4 teaspoon baking powder
½ cup light coconut milk
2/3 cup packed brown sugar
1/4 c egg substitute (such as Egg Beaters®)
1/2 cup pumpkin puree
½ teaspoon pumpkin pie spice
½ cup raisins or dried cranberries
Directions:
Preheat oven to 350 degrees. Combine all of the above ingredients in a large bowl and mix well. Pour into a loaf pan sprayed with cooking spray and bake for 35-40 minutes or until a toothpick comes out clean.
Makes 12 servings
Serving size: 1/12th of recipe Calories 123 Protein 2 g Carb 27 g Fiber 2 g Sugars 16g Fat 1 g Saturated fat <1 g Sodium 16 mg
A nice blend of tangy and creamy, this sauce will liven up your favorite pasta!
Ingredients:
4 cups chopped red bell pepper
2/3 cup chopped white onion
One 14 ounce can diced tomatoes
4 cloves garlic, chopped
4 tablespoons chopped fresh basil
½ cup fat free half and half (*use a gluten-free brand such as Darigold if you are on a gluten free diet)
ICB or 2 teaspoons olive oil
¼ teaspoon salt (optional)
Directions:
Spray a large pan with ICB (or coat with 1 teaspoon olive oil), add the onions, garlic and peppers and sauté on medium heat for 7-10 minutes until soft and browned. Then add the tomatoes to the pan and heat for another 3-5 minutes, turn of f heat, add the fresh basil and set aside to cool a bit. \
Carefully transfer the cooled tomato/pepper mixture from the pot into a blender. If you have a smaller blender only add one fourth to half of the mixture at a time (you can put the other half in a large bowl until ready to blend). Blend on low speed for about a minute, until a smooth consistency is reached.
A note about blending hot liquids: In order to be safe, it is recommended when you blend hot liquids that you never fill the jar more than half full, that you put the lid on and then cover it with a dry towel and hold it down by hand. Or instead, cover with the top, but leave out the center plastic covering, place a kitchen towel on top which will allow air to escape more gently Also, use as slow a speed as possible. NEVER blend hot liquids fully covered and at high-initial speed...you're just inviting burns as the hot liquid quickly blends, heats up the air above it, and causes an explosion through the blender top
Put the blended mixture back in the pan, add the fat free half and half and simmer for 5 minutes on low heat.
Makes 4 cups, eight servings
Serving size: ½ cup Calories 70 Protein 2 g Carb 12 g Fiber 2 g Sugars 7 g Fat 1.5 g Saturated fat <1 g Sodium 140 mg
Now that I am a new mom with a little one at home, I have to admit that my routine and ways of thinking have changed quite a bit! Words like childproof and phrases such a kid-friendly have become a regular part of my vernacular and my focus with respect to many areas in my life- and this includes food and cooking too. I am still enjoying creating new recipes for my husband, friends and family and maintaining this blog but I also find myself wondering about how things will be in the future when cooking for my daughter is added to the mix. She is only 2 months old now, but time flies and before I know it I will be whipping up tasty (hopefully in her opinion) treats for her tastebuds AND nutrition. So I have decided to add a new category to my posts: KID FRIENDLY. I have already gone back and looked at the recipes created so far so click HERE for a list of them that kids as well as adults can enjoy. I will continue to make a note of these types of recipes from now on as well to add a new dimension to my blog :)
Moist and chewy cookies reminiscent of pumpkin pie…
1 cup whole wheat pastry flour
1 ¼ cups oats (quick or regular)
1 teaspoon baking soda
1 cup brown sugar
1 egg or ¼ cup egg substitute
¼ cup margarine
3/4 cup canned pumpkin
½ cup raisins
1.5 teaspoons pumpkin pie spice or cinnamon
Directions:
Note: This dough is best made the day before and refrigerated for at least 8-12 hours ahead of time.
Preheat oven to 350 degrees. Mix flour, oats, baking soda and pumpkin pie spice in a small to medium bowl. In a larger bowl, mix the brown sugar, egg, margarine and pumpkin. Slowly start adding the flour mixture to the larger bowl with the egg/sugar mixture until a soft thick dough is formed. Stir in the raisins and drop the cookie dough in rounded spoonfuls (or use a small ice cream scooper) onto a baking sheet to make 24 cookies. Bake for 14- 17 minutes or until lightly browned.
Makes 2 dozen cookies
Serving size: 1 cookie Calories 100 Protein 2 g Carb 12 g Fiber 2 g Sugars 9 g Fat 2.5 g saturated fat 0g Sodium 85 mg
A fun appetizer or a hearty side dish with Italian flair
Ingredients:
1 large eggplant
3 sticks light string cheese (*use a gluten-free brand such as Trader Joe's if you are on a gluten-free diet)
6 tablespoons marinara or tomato Sauce
3- 6 tablespoons chopped fresh basil
Aluminum foil, cooking spray and toothpicks
Directions:
Rinse and cut the eggplant lengthwise into ¼ inch thick strips (should make about 6). Place on a heated grill (or nonstick pan) and cook until tender, about 5-7 minutes each side. Set aside to cool a bit. Meanwhile rinse and chop the basil and cut each string cheese in half vertically, to make two shorter sticks. Lay the eggplant slices on a clean surface and spread one tablespoon of marinara sauce on each. Sprinkle with basil. Place one of the string cheese halves at the top of each slice and roll the eggplant around it and place a dampened toothpick through the middle to secure. Put the roll ups back on the grill or heated pan for another 3-5 minutes until warmed and the cheese is melted.
Makes 6 servings
Serving size: 1 roll up Calories 50 Protein 5 g Carb 7 g Fiber 3 g Sugars 2 g Fat 1 g Saturated fat <1 g Sodium 180 mg
I forgot to list a second, easier way to make the Strawberry Vinaigrette in my last post, so here it is-Strawberry Vinaigrette Ridiculously Easy version:
Just blend ¼ cup your favorite fat free balsamic vinaigrette (I like Trader Joes brand) with ¼ cup fresh strawberries, 2 tablespoons water and pepper to taste.
Makes about ½ cup, 4 servings
Serving size: ¼ of recipe (about 2 tablespoons) Calories 16 Protein 0 g Carb 4 g Fiber 0 g Sugars 3 Fat 0 g Saturated fat 0 g Sodium 43 mg
A beautiful looking salad that pairs savory with sweet- perfectly!
Salad
Ingredients:
4 cups fresh spinach leaves, rinsed well and patted dry
1 cup washed and sliced fresh strawberries
¼ cup slivered almonds
¼ cup crumbled goat cheese (*use a gluten-free brand such as Trader Joe's if you are on a gluten-free diet)
Directions:
Toss all of the above ingredients in a large bowl, chill if not serving immediately. Add the dressing (see recipe below) just before serving.
Makes 4 servings
Serving size: ¼ of recipe Calories 120 Protein 7 g Carb 6 g Fiber 2 g Sugars 3 g Fat 9 g Saturated fat 4 g Sodium 75 mg
Strawberry Vinaigrette
Ingredients:
¼ cup balsamic vinegar
¼ cup chopped fresh strawberries
1.5 tablespoons olive oil
2 tablespoons water
2 teaspoons sugar or honey
a few dashes of pepper (optional)
Directions:
Put all of the above ingredients in a blender or food processor and blend on high speed for about 30 seconds or until smooth. Chill if not serving immediately.
Makes about ½ cup, 4 servings
Serving size: ¼ of recipe (about 2 tablespoons) Calories 70 Protein 0 g Carb 5 g Fiber 0 g Sugars 4 g Fat 5 g Saturated fat <1 g Sodium 0 mg
This basic but tasty chicken recipe gives you an entrée which is a blank culinary canvas, you can add your favorite herbs/spices to jazz up the breading and/or serve with the sauce/dip of your liking..
Ingredients:
16 ounces raw chicken breasts (about 4 average or 2 very large)
1/2 cup egg substitute or 2 egg whites
4 tablespoons parmesan cheese
2 whole wheat English muffins(I used Oroweat double fiber) or 2 cups whole wheat breadcrumbs
Directions:
Preheat oven to 425 degrees. To make homemade breadcrumbs, cut the English muffins into small cubes and convert to breadcrumbs by putting in a blender or food processor on high for 10-15 seconds. Spread the breadcrumbs on a large plate and mix with the parmesan cheese. Put the egg substitute/whites in a small plate or shallow bowl. Dip each chicken breast in the egg mixture to wet each side and then coat each side with bread crumbs. Place the coated chicken breasts on a baking sheet coated with cooking spray and bake for 15 minutes. Flip them over and bake for another 15 minutes, or until no longer pink in the center.
Makes 4 servings
Serving size: 1 small chieken breast (or 1/2 large) Calories 229 Protein 33g Carb 14 g Fiber 4 g Sugars 2 g Fat 4.5 g Saturated fat 0 g Sodium 378 mg
Fresh, canned and sundried tomatoes plus a few simple ingredients come together to create this soup that’s smooth and full of flavor.
Ingredients:
Two 14 ounce cans of crushed tomatoes
Two 14 ounce cans of chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)
1 1/3 cup diced fresh tomatoes
2 tablespoons sun-dried tomatoes
2/3 cups diced onion or shallots
4 tablespoons chopped fresh basil
1 teaspoon garlic powder
1 teaspoon dried oregano
½ cup fat free half and half (*use a gluten-free brand such as Darigold if you are on a gluten-free diet)
1 teaspoon olive oil
Directions:
Add the teaspoon olive to a large pot, throw in the shallots, (or onion), fresh tomatoes, sundried tomatoes, oregano and garlic powder and sauté for a few minutes on medium heat until soft. Add the broth, canned tomatoes and simmer for 5-10 minutes. . Remove the tomato broth mixture from heat, let cool a bit and add the fresh basil. Carefully transfer the soup into a blender. If you have a smaller blender only add one fourth to half of the mixture at a time (you can put the other half in a large bowl until ready to blend). Blend on low speed for about a minute, until a smooth consistency is reached.
A note about blending hot liquids: In order to be safe, it is recommended when you blend hot liquids that you never fill the jar more than half full, that you put the lid on and then cover it with a dry towel and hold it down by hand. Or instead, cover with the top, but leave out the center plastic covering, place a kitchen towel on top which will allow air to escape more gently Also, use as slow a speed as possible. NEVER blend hot liquids fully covered and at high-initial speed...you're just inviting burns as the hot liquid quickly blends, heats up the air above it, and causes an explosion through the blender top
Put the blended mixture back in the saucepan and warm on low heat stirring frequently (to prevent the thick soup from spattering.) Add the fat free half and half and simmer for 5 minutes on low heat until uniformly heated.
Makes 10 cups, 10 servings
Serving size: 1 cup Calories 45 Protein 2 g Carb 9 g Fiber 1g Sugars 4 g Fat < 1g Saturated fat <1g Sodium 520 mg
I had a couple of requests to develop a potato salad recipe so I whipped this one up. Pretty tasty and low in fat too!
Ingredients:
1.5 pounds new potatoes (I used a combo of red, purple and white)
½ cup finely chopped celery
¼ cup finely chopped green onion
½ cup light mayo (*use a gluten-free brand such as Best Foods if you are on a gluten-free diet)
¼ cup non fat Greek yogurt
1 teaspoon white vinegar
salt and pepper to taste
Directions:
Boil the potatoes in a large pot of water for 25-30 minutes, until tender when pierced with a fork. Drain the water and place the potatoes to cool in the fridge for about 1-2 hours. Once cooled, chop into small chunks and place in a large bowl with the celery and green onion. In a smaller bowl combine the light mayo, Greek yogurt and vinegar and add this mixture to the potatoes. Stir until evenly coated and add salt and pepper to taste.
Makes 4.5 cups, 9 servings
Serving size: ½ cup Calories 100 Protein 2 g Carb 14 g Fiber 1 g Sugars 2 g Fat 4.5 g saturated fat <1 g Sodium 120 mg
A nice alternative to a regular sandwich for lunch or dinner.
Ingredients:
1 cup broccoli florets
6 asparagus spears
1 red bell pepper, cut lengthwise into large strips (about 4-6)
½ cup shredded carrot
¼ cup corn (fresh, canned or frozen thawed)
8 olives, sliced
¼ cup chopped fresh basil
1-2 tablespoons chopped red onion
2 tablespoons light cream cheese
2 whole wheat tortillas
Salt, pepper, garlic powder (optional seasonings)
Directions:
Wash and cook the peppers, asparagus and broccoli, either by grilling them on the barbeque or a large non-stick pan about 3-5 minutes each side, until just slightly soft. Place aside to cool. Meanwhile rinse and chop the basil, onion and olives. Spread 1 tablespoon of cream cheese on each tortilla to thinly coat, add the onions, olives, basil, carrots, corn and the cooked broccoli, asparagus and red bell pepper, layering them in the middle. Add salt, pepper and garlic powder to taste if desired, roll and eat!
Makes 2 wraps, 2 servings
Serving size 1 wrap: Calories 260 Protein 9 g Carb 39 g Fiber 7 g Sugars 8 g Fat 8 g Saturated fat 1.5g Sodium 530 mg
This is my homemade and somewhat healthier version of the traditional chopped salad commonly served in Italian eateries. Great as a starter salad or serve yourself a larger portion and top with grilled chicken, lean ham or turkey to make it a meal.
Ingredients:
4 cups chopped lettuce
½ cup chopped tomato
½ cup shredded carrots
½ cup roasted red peppers (jarred-rinsed, or roast your own on the grill)
½ cup canned kidney or garbanzo beans, rinsed well
¼ cup chopped black olives
¼ cup low fat shredded mozzarella cheese (*use a gluten-free brand such as Trader Joe's or Precious if you are on a gluten-free diet)
Directions:
Rinse, dry and chop all of the vegetables, beans and olives and put in a large bowl. Sprinkle with the cheese and toss with your favorite Italian dressing or try mine below:
Basic Balsamic Dressing
Ingredients:
3 tablespoons olive oil
1 tablespoon balsamic vinegar
1 tablespoon Dijon mustard (*use a gluten-free brand such as Trader Joe's if you are on a gluten-free diet)
1 tablespoon water
1 tablespoon chopped fresh basil
1 teaspoon honey
Directions:
Combine all the above ingredients in a small bowl, whisk together and serve.
Makes about 4 servings
Serving size: 1/4th of recipe with dressing Calories 180 Protein 5 g Carb 13 g Fiber 3 g Sugars 5 g Fat 13.5 g Saturated fat 2 g Sodium 330 mg
Serving size: 1/4th of recipe without dressing Calories 80 Protein 5 g Carb 10 g Fiber 3 g Sugars 3 g Fat 2.5 g Saturated fat <1 g Sodium 240 mg
Did you know that the average size of soft drinks has increased to a whopping 20 ounces in today’s day and age and that this amount of soda or juice can easily add up to an extra 240-300 calories per day?! Replacing juice or regular soda with water at least once a day can cut as much as 1700-2100 calories per week, a deficit that could result in at least a half pound weight loss weekly!!
A bite size frozen mini desert treat….
Ingredients:
1 banana, sliced vertically into 4 pieces (cylinder-like)
2 tablespoons finely chopped cashews
1 tablespoon fat free caramel sauce (such as Smuckers)
tooth picks, plastic wrap and a medium tupperware/pyrex dish
Directions:
Lay a large piece of plastic wrap on a clean surface and place the banana pieces on one corner section and the chopped cashews in another section. Spread the caramel sauce in the middle. Place a toothpick through the middle of each banana (like a popsicle) and roll it in the caramel sauce until evenly covered, then do the same with the cashews to coat it. Place the covered bananas with the sticks facing up in a tupperware or pyrex container, cover and freeze for at least 4-6 hours until firm.
Make 4 servings
Serving size: 1 bite Calories 60 Protein 1 g Carb 11 g Fiber 1 g Sugars 6 g Fat 2 g Saturated fat 0 g Sodium 15 mg
Spice up cauliflower on the grill with a sprinkle of cumin
Ingredients:
3 cups cauliflower florets, rinsed and broken into small florets
ICB or a tablespoon light margarine, melted
½ teaspoon ground cumin
salt and pepper to taste
aluminum foil and cooking spray
Directions:
Put the cauliflower in the center of a large piece of aluminum foil coated with cooking spray. Spray with ICB (or pour melted margarine over it), sprinkle with ¼ teaspoon of cumin and salt and pepper (if desired). Fold over the sides of foil to make a closed pouch and place on a heated barbeque grill. Heat for 5 minutes, open (carefully since they will be hot) and turn each piece over,. Sprinkle with ¼ teaspoon cumin and heat for another 5 minutes until tender when pierced with a fork.
Makes 4 servings
Serving size: 1/4th of recipe Calories 20 Protein 2 g Carb 4 g Fiber 2 g Sugars 2 g Fat 0 g Saturated fat 0 g Sodium 50 mg
These healthy little packages are bursting with veggie flavor.
Ingredients:
12 wonton wrappers, I used Wing Hing
1 teaspoon finely chopped fresh ginger
1 clove garlic finely chopped
¼ cup chopped green onion
½ cup chopped celery
½ cup chopped or shredded carrots
½ cup chopped water chestnuts (canned, rinsed and drained)
1 cup chopped Napa cabbage
½ cup chopped mushroom
1 tablespoon low sodium soy sauce
3-4 teaspoons sesame oil
Directions
Place 1 teaspoon sesame oil, garlic and ginger and onions in a large skillet, pan or wok and sauté for a few minutes until slightly browned. Add another teaspoon sesame oil and throw in the celery, carrot and water chestnuts and sauté for about 3-4 minutes. Then add another teaspoon of sesame oil, the tablespoon of soy sauce, the mushrooms and cabbage and sauté for another 3-4 minutes until all the vegetables are slightly softened. Spoon onto a dish and let cool for a few minutes. Meanwhile take out the wonton wrappers and lay them out on a cutting board or clean surface. Spoon one heaping tablespoon of the mixture onto one side of the wrapper, wet all the edges with water (using your fingers), fold over the wrapper to make a triangle and pinch close all along the edges. Add the last teaspoon of sesame oil to the skillet on high heat and add the filled wontons, heat about 3-5 minutes on each side until lightly browned and slightly crispy. Or if you like the outsides softer you can steam them for a few minutes on each side in a the pan in a ¼-1/2 inch of boiling water, with a top on. Another alternate way to cook the wontons is to bake them at 350 degrees on a baking sheet about 7-10 minutes each side.
Makes 12 wontons, 12 servings
Serving size 1 wonton: Calories 45 Protein 1 g Carb 6 g Fiber 0 g Sugars 2 g Fat 1.5 g Saturated fat 0 g Sodium 85 mg
No noodles in this one, but with this array of delicious vegetables paired with the cheese and basil, you won’t miss them much…. A great recipe for those on a gluten-free diet too!
Ingredients:
1 large eggplant or 2 small
2 red bell peppers
2 large or 4 small peeled carrots
3 medium or 5 small zucchini
1 package button mushrooms
¾ cup washed and chopped fresh basil
One 15 ounce container of low fat ricotta cheese (*use gluten-free oats such as Precious if you are on a gluten-free diet)
2 cups of marinara sauce (I used 1 jar of Trader Joes Traditional Marinara)
2 cups low fat mozzarella cheese (*use gluten-free oats such as Precious or Trader Joe's if you are on a gluten-free diet)
salt and pepper to taste
cooking spray
Directions:
Preheat oven to 375 degrees. Wash and cut all the veggies lengthwise into ¼ inch slices. Grill them in batches on the barbeque or a large non-stick pan about 5-7 minutes each side, until just slightly soft. Place aside to cool. In a small bowl, combine the chopped basil and ricotta, adding salt and pepper to taste if desired. To assemble: coat a 13 X 9 inch baking pan with cooking spray and layer with eggplant to cover the bottom. Spread the ricotta/basil mixture over the eggplant and then layer zucchini and peppers on top. Pour on the marinara to evenly coat, top with carrots and mushrooms and then bake for 30 minutes. Sprinkle with the cheese, bake some more until cheese is melted, about 5-7 minutes and then serve.
Makes 1 pan, 9 servings
Serving size 1/9 of recipe, large square : Calories 170 Protein 15 g Carb 17 g Fiber 6 g Sugars 9 g Fat 6 g Saturated fat 3 g Sodium 570 mg
Banana bread meets oatmeal cookie……
3/4 cup whole wheat pastry flour
1 ¼ cups oats (quick or regular)
1 teaspoon baking soda
¾ cup brown sugar
1 egg or ¼ cup egg substitute
¼ cup margarine
3/4 cup mashed banana
½ cup nuts
1 teaspoon vanilla (optional)
Directions:
Note: This dough is best made the day before and refrigerated for at least 8-12 hours ahead of time.
Preheat oven to 350 degrees. Mix flour, oats, and baking soda in a small to medium bowl. In a larger bowl, mix the brown sugar, egg, margarine, banana, and vanilla. Slowly start adding the flour mixture to the larger bowl with the egg/sugar mixture until a soft thick dough is formed. Stir in the nuts and drop the cookie dough in rounded spoonfuls (or use a small ice cream scooper) onto a baking sheet to make 24 cookies. Bake for 12- 15 minutes or until lightly browned.
Makes 2 dozen cookies
Serving size: 1 cookie Calories 100 Protein 2 g Carb 14 g Fiber 1 g Sugars 7 g Fat 4 g saturated fat 1 g Sodium 20 mg
The crunch of fresh broccoli and nuts, with sweet chewy raisins, in a creamy tangy dressing make this simple salad a winner.
Ingredients:
2 1/2 cups chopped raw broccoli
¼ cup non fat Greek yogurt
¼ cup light mayo (*use a gluten-free brand such as Best Foods if you are on a gluten-free diet)
1 tablespoon rice vinegar
1-2 teaspoons sugar
2 tablespoons raisins, currants or cranberries
2 tablespoons chopped nuts (cashews, pecans, almonds)
Directions:
Wash and chop the broccoli and set aside. In a medium bowl, combine the yogurt, mayo, vinegar, sugar, raisins and nuts. Throw in the broccoli and mix well until evenly covered with the dressing. Chill and serve.
Makes 2.5 cups 5 servings
Serving size: ½ cup Calories 90 Protein 2 g Carb 8 g Fiber 2g Sugars 5 g Fat 6 g saturated fat 1 g Sodium 170 mg
So I have been out of the blogging loop for close to two weeks now, but for a GOOD reason…
A week ago on August 20, 2009 at 2:45 pm I gave birth to my first baby, a girl who we named Gabrielle Rose-weighing in at 5 pounds, 13 ounces and 20.5 inches. She came early which was very unexpected but luckily everything worked out and she is our healthy bundle of joy. My husband and I are overwhelmed with love for this amazing little being that we created and now is part of our world. We are home now and getting back in the groove so I am looking forward to cooking and blogging again soon :)
Did you know that not all cooking methods are equal when it comes to preserving the nutrient content, namely antioxidants, of vegetables? It has been known for awhile that boiling veggies, especially for long amounts of time, can result in significant losses as the nutrients are leaked into the water (so you’d have to drink that water to get them!) But a recent study published in the Journal of Food Science showed that microwaving or cooking vegetables on a flat metal surface with no oil (griddling) fared the best in terms of minimizing antioxidants lost during cooking. You can read the summary here
Microwaving is a quick and easy way to steam your veggies- use microwave safe dish covered with a tiny bit of water in the bottom to steam them in a flash. Many varieties come in ready to cook bags or you can buy your own such as Glad® Simply Cooking™ Microwave Steaming Bags.
This cool, zesty salad is a nice dish for a warm summer evening.
Ingredients:
4 cups cooked whole wheat pasta (fusili, penne work well)
1 red bell pepper
½ large eggplant or 1 small
1 yellow squash
1 zucchini
1 cup broccoli florets
1 cup button mushrooms
1/4 cup corn (fresh, canned or thawed frozen)
1/2 cup chopped kalamata or black olives
¼ cup olive oil
2 tablespoons balsamic vinegar
3 tablespoons chopped fresh basil
Directions:
Cook pasta according to package directions- 4 cups cooked is needed for this recipe. Preheat grill or a large pan (if no grill available). Rinse all the vegetables well. Cut the pepper, zucchini and yellow squash lengthwise into ¼ inch strips. Cut the eggplant into ¼ inch thick rounds. Skewer the broccoli and mushrooms or place them on foil if using a grill, otherwise lay them in the pan. 
Grill the vegetables on high heat, about 5-7 minutes on each side, until lightly browned. Set aside to cool. Once the pasta is cooked, rinse it in a strained and put into a large bowl. Chop the grilled vegetables into one inch cubes and add to the bowl. Throw in the olives and corn. In a small bowl whisk together the vinegar, oil and basil and pour over the pasta and vegetables. Chill and serve.
Note: recipes using whole wheat pasta- two ounces of dry pasta yields about 1 cup of cooked pasta. You will need four times that amount (8 ounces) for this recipe.
Makes 8 cups 8 servings
Serving size: 1 cup Calories 200 Protein 5 g Carb 28 g Fiber 5 g Sugars 4 g Fat 9 g Saturated fat 1 g Sodium 100 mg
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