eNourishment turns two!

It’s hard to believe that as of this week I have been blogging for two years- this is post number 185! I launched eNourishment right before ringing in 2009, thinking what better time to unleash a blog about healthy food and nutrition… after the holidays! So it’s pretty cool that each blog anniversary coincides with New Years, a key time when I reflect, regroup and set new goals. Reflection-wise, I have to say A LOT has happened in the past 2 years- all good stuff too :) I started this blog (an impetus for creating a collection of original and healthy recipes), became a first time mom to my wonderful baby girl and then moved into an awesome new home (luckily fully equipped with quite the kitchen for cooking!) All of these life developments plus my busy career can make it a challenge sometimes to keep blogging but I AM very committed and am always glad that I continue to create, cook and write. So when it comes to goals for this coming year blog-wise, not only will I keep making up yummy recipes and posting on interesting nutrition topics, but I hope to also improve my food photography, network more and learn from other bloggers, increase my blog's readership/visibility and maybe even give the overall looks of enourishment a bit of a facelift. So there are the goals, now back to reflections- I want to say thank you to all my readers and let’s take a look back some of my favorite recipes I’ve posted since eNourishment started. Happy New Year, Happy cooking!

Black Bean and Corn Enchiladas with Lime Cilantro Rice



Ken’s Vegetarian Chili for Champions



Guest Recipe: Turkey Burgers by Sonny Amou



Creative Crepes for breakfast, lunch, dinner, entertaining…you name it!




Apple Cinnamon Fruit Dip



Banana Nut Cookies



Spinach and Strawberry Salad with Strawberry Vinaigrette



Black Eyed Pea and Zucchini Jambalaya



Asian Slaw



Parmesan Crusted Chicken



Coconut Cashew Rice



Portobello Pizzas



Spinach Artichoke Dip



Mini Pumpkin Pie Ice Cream Sandwiches

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Ginger Pear Cake

A festive cake- great for the holidays, but doesn’t pack on the pounds!

Ingredients:

1 ¼ cups whole wheat pastry flour
1 ½ teaspoons baking soda
1 teaspoon cinnamon
1 teaspoon powdered ginger
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 pears

Directions:

Preheat oven to 350 degrees. Mix flour, cinnamon, ginger 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 pears and add batter to a 9 X 9 inch pan coated with cooking spray. Bake for 35 minutes or a toothpick comes out clean after inserted in the center.

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

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Interview: Stay Healthy During the Holiday Season

I was recently interviewed for a post on a community news website called EncinoPatch. Check out the article on how to avoid holiday weight gain and stay fit during the holidays with good hygiene, exercise and tips on avoiding overeating. Click HERE. Happy Healthy Holidays!

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Lemony Cream Cheese Spread

I literally whipped this up right before a get-together I hosted a little while back. I was making Cucumber Water so I had plenty of lemons on hand, plus quite a bit of leftover cream cheese after making my Spinach Artichoke Dip. So I added fresh lemon juice to cream cheese, added a little powdered sugar and viola! This recipe is like a cross between a frosting and a spread. Great for serving with muffins or quick breads, like my Banana Blueberry Oat Loaf.

Ingredients:

One eight ounce tub light cream cheese
4 teaspoons powdered sugar
2 tablespoons fresh lemon juice

Directions:

Put both ingredients in a medium bowl and mix well by hand or with an electric mixer. Refrigerate if not serving immediately.

Makes 12 servings

Serving Size: 1/12 of recipe, little over 1 tablespoon Calories 42 Protein 1 g Carb 2 g Fiber 0 g Sugars 2 g Fat 3.5 g saturated fat 2 g Sodium 82 mg




Lemony Cream Spread

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Spinach and Walnut Gnocchi

This pasta dish is a nice departure from the traditional kind smothered with red sauce. A few simple and healthy ingredients combine to create a nice and subtle blend of earthy, fresh flavor. I found a whole wheat variety of gnocchi at Trader Joes that I was excited to try in this recipe.

Ingredients:

2 cups cooked gnocchi, preferably whole wheat (I used Trader Joes whole wheat brand)
1 teaspoon olive oil
½ cup finely chopped shallots
2 -3 cloves garlic cloves, finely chopped
6 cups of fresh spinach
½ cup chicken or vegetable broth
¼ cup white wine
3 tablespoons chopped walnuts
3 tablespoons parmesan cheese
chopped fresh basil (optional for garnish)

Directions:

Cook gnocchi according to package directions, drain and set aside. Add the teaspoon of olive oil to a large pan, throw in the shallots and garlic and brown on medium heat for about 3 minutes. Add the spinach, broth and wine and heat until spinach is slightly wilted, Stir in the cooked gnocchi and heat for another few minutes until warmed though. Top with nuts and cheese (1/2 tablespoon of each) and serve. Fresh chopped basil makes a nice garnish.

Makes 3 cups, 6 servings:

Serving size: ½ cup Calories 160 Protein 3 g Carb 21g Fiber 3 g Sugars 0 g Fat <1 g saturated fat 0 g Sodium 300 mg

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Here is a Way to Make Use of All that Leftover Turkey!!!

Looking to make good use of all that leftover Thanksgiving turkey piled up in your fridge? One great way is to throw it in a salad recipe- atop greens or mixed into creative "salad" sandwich fillings. After all the fuss of prep work plus cooking for the holiday is over, believe me, these simple and healthy recipes are very inviting! Not only are they easy to make (which sure is nice after the post-feast fatigue sets in) but they are also easy on the waist as well, to help balance out all those calories consumed from festive over-indulging! Use leftover turkey in my Deli Chopped Salad, Turkey Taco Salad, Barbeque Chicken Salad and Waldorf Chicken Salad recipes.. oh and of course my Tasty Turkey Salad too!

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In the News: Drinking Water Before Meals Aids Weight Loss

Check out this article published in the New York Times this week summarizing a few recent studies that drinking more water helps to cut calorie intake which may help with weight loss. It can't hurt to try it since drinking water is healthy anyway!

If you haven't registered for a free subscription to the New York Times to view the article, simply click HERE for the direct link to the summary of the recent study that the article is based on.

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Deli Style Chopped Salad for One

My husband and I are big fans of turkey ANYTHING- turkey breast, ground turkey, turkey sausage, turkey jerky…so we were thrilled to find turkey pastrami in the store a few months back. Luckily turkey is healthy so it’s a good obsession I guess and the turkey pastrami made by Jennie-O seems to fit that bill, except for being a bit high in sodium. (You have to pick your battles though, right?) We were using it for sandwiches when it occurred to me that it would be nice on a salad, so it was the inspiration for this deli style chopped salad. Oh, and another thing that makes it great is the Jarlsberg lite cheese, another find!

Ingredients:

1 cup chopped lettuce (I used butter lettuce)
½ cup chopped mushrooms
½ cup chopped cucumber
½ cup chopped carrots
½ cup chopped tomato
½ cup chopped lean cold cuts/meat, such as turkey pastrami ,turkey, chicken, ham, (or a mix)
1 ounce of low fat cheese chopped into small cubes – such as american or swiss (I used 1 slice of Jarlsberg light)
2 tablespoons low fat ranch dressing
1 tablespoon honey mustard
1-2 teaspoons vinegar (optional)
salt and pepper to taste

Directions:

Chop up all the vegetables, cheese and meat into about ¼ inch cubes, put in a medium sized bowl and toss well. In a small bowl whisk together the ranch and mustard (plus vinegar, salt and pepper if desired) and pour over the salad. Toss to mix well and serve.

Makes 1 serving

Serving size: 1 large salad Calories 300 Protein 28 g Carb 30 g Fiber 5 g Sugars 14 g Fat 9 g saturated fat 3 g Sodium 900 mg

Variation: if you are watching sodium, use low sodium cold cuts and cheese

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The Kids Eat Right Campaign

Now that I have a little toddler to feed, my interest in kids’ nutrition has skyrocketed! Recently I’ve been paying attention to practically every news headline, research summary and magazine article that has to do with this topic. I even went so far as to purchase the Pediatric Nutrition Handbook (the ultimate reference manual for dietitians that work with kids) to read and learn cover to cover. Even though I mainly see adults in private practice and research studies, I find children’s nutrition fascinating and very important, so when the American Dietetic Association put out a call for dietitians to help on the new Kids Eat Right Campaign, I was IN for sure! This national initiative was recently launched to support our government’s movement to combat childhood obesity and promote more healthful eating through public education projects and programs. A website has also been created as part of this program to be resource for parents and caregivers. It provides quality, reliable and fun nutrition and health information to foster optimal growth of our kids and future generations of children to come. I have submitted a bunch of my kid friendly recipes and have written a few articles for the site. Check it out!

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Mini Pumpkin Pie Ice Cream Sandwiches

Easy to make and filled with the flavors of fall- what could be better?! Oh, and they are also under 100 calories each with only 1 gram of fat!!

My love for ice cream sandwiches in the past has been fairly limited and somewhat specific. I was really much more an ice cream cone kid, and relished in an ice cream sundae here and there too. That was until I discovered the IT’s-IT. Created in San Francisco and understandably remaining a food legend there, this creamy vanilla ice cream in between two chewy oatmeal cookies blanketed in chocolate became a favorite. I ate them on and off as a child and then reunited with them in college when I noticed that my local corner store near my apartment carried them. They made quite the great study break indulgence! As my daily diet seems to get healthier and healthier with each year that passes, I have not really embraced ice cream sandwiches anmore and turn more to fro-yo for a sweet cold treat.

Recently I picked up a box of almond thin cookies at Trader Joes, I was really impressed with their flavor, somewhat wholesome ingredients- plus for under 20 calories a piece I was sold. Cracking them open and crunching on one here and there was nice but they seemed to beckon for some sort of spread or topping to be slathered on their thin little cracker like bodies. One night after dinner I was munching on one in the kitchen when my husband walked past me with his post dinner standard- low fat vanilla ice cream. It was then that a yummy idea hit me- a mini ice cream sandwich! Luckily the cookies worked perfectly for this recipe and refreeze very well. They are a little bit delicate so handle with care when assembling the sandwiches. With all the flavors of low fat ice cream and frozen yogurts available in the grocery isle, the possibilities are endless. I decided to doctor up the vanilla ice cream with some pumpkin and spice in the spirit of approaching Halloween.

Ingredients:

8 almond thin cookies from Trader Joes or Jules Destrooper brand (if you cannot find them use 2 graham cracker sheets-each broken into 4 small squares)
1 cup light vanilla ice cream (Edy’s or Dreyer’s slow churned work well)
1 teaspoon canned pumpkin
¼ teaspoon pumpkin pie spice
aluminum foil, cut into four 4 by 4 inch squares

Directions:

Mix the ice cream, pumpkin and pie spice in a small bowl and put back in the freezer to harden a bit for 10 minutes or so. Place one cookie/graham cracker in the middle of each of the four squares of foil. Add ¼ cup of the ice cream in the center of each and place a second cookie/graham cracker on top to make 4 sandwiches. Wrap up with foil and freeze for at least 20-30 minutes before serving.

Makes four mini sandwiches, 4 servings

Serving size: 1 mini sandwich Calories 85 Protein 2 g Carb 14 g Fiber 0 g Sugars 10 g Fat 1g saturated fat 0 g Sodium 65 mg

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Pumpkin Oat Loaf, 3 ways

A great basic pumpkin bread recipe with 3 fun and easy variation.

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 teaspoon pumpkin pie spice
½ teaspoon cinnamon
1/3 cup oats
2 tablespoons canola oil
2/3 cup packed brown sugar
½ cup pumpkin puree
1 egg, and….
For Pumpkin Apple Oat loaf add 1 cup chopped apples
For Pumpkin Cranberry Oat loaf add 1/2 cup dried cranberries
For Pumpkin Walnut Oat loaf add 1/2 cup chopped walnuts
Or if you want to go crazy with it, add all three!

Directions:

Preheat oven to 350 degrees. Combine all of the above dry ingredients (flour, oats, spices, baking powder and baking soda) in a small bowl and mix well. In a larger bowl mix the brown sugar, oil, pumpkin and egg well by hand or with an electric mixer. Add the flour mixture gradually in half cup amounts and beat until mixed well. Fold in the (apples, walnuts, and or cranberries) and 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
For Plain Pumpkin Oat loaf
Serving size: 1/12th of recipe Calories 130 Protein 2 g Carb 25 g Fiber 2 g Sugars 12 g Fat 3 g Saturated fat 0 g Sodium 75 mg

For Pumpkin Apple Oat loaf
Serving size: 1/12th of recipe Calories 140 Protein 2 g Carb 26 g Fiber 3 g Sugars 13 g Fat 3 g Saturated fat 0 g Sodium 75 mg

For Pumpkin Cranberry Oat loaf
Serving size: 1/12th of recipe Calories 150 Protein 2 g Carb 30 g Fiber 3 g Sugars 17 g Fat 3 g Saturated fat 0 g Sodium 75 mg

For Pumpkin Walnut Oat loaf
Serving size: 1/12th of recipe Calories 170 Protein 4 g Carb 26 g Fiber 3 g Sugars 13 g Fat 6 g Saturated fat 0 g Sodium 75 mg

For Loaded Pumpkin Apple Cranberry Walnut Oat loaf
Serving size: 1/12th of recipe Calories 190 Protein 4 g Carb 26 g Fiber 3 g Sugars 17 g Fat 6 g Saturated fat 0 g Sodium 75 mg

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Mediterranean Inspired Cauliflower

A zesty approach to livening up cauliflower!

Ingredients:

1 head of cauliflower, chopped into small florets (about 4 cups)
½ of a red bell pepper, diced (about ½ cup)
2 tablespoons chopped kalamata olives
1 teaspoon olive oil
¼-1/2 teaspoon garlic powder
¼-1/2 teaspoon oregano

Directions:

Cook the cauliflower until almost done- this can be done by either boiling it in a pot of water, steaming in a pyrex dish in an half inch of water, or even quicker, put it in a Glad® Simply Cooking™ Microwave Steaming Bag and heat on high for about 3-4 minutes. Meanwhile, add a half teaspoon olive oil and the chopped pepper to medium sized pan and put on medium—high heat for about 4-5 minutes, stirring occasionally until slightly tender. Then add the cooked cauliflower the other ½ teaspoon olive oil, the olives, oregano and garlic powder and sauté until lightly browned and warmed though, about 3-6 minutes.

Makes 4 servings
Serving size: 1/4 of recipe Calories 45 Protein 2 g Carb 7g Fiber 3 g Sugars 3 g Fat 2 g saturated fat 0 g Sodium 70 mg

Labels: sides, veggies, vegetarian, lower carb, lower fat, lower sodium

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Chicken Curry with Dumplings

This nicely spiced dish is served over whole wheat dumplings, a hearty alternative to rice.

Chicken Curry

Ingredients:

1.5 pounds chicken breast, cut into ¼ inch strips
¾ cup chopped white onion
2 cloves garlic, finely chopped
1.5 tablespoons curry powder
½ cup plus 1 tablespoon chicken or vegetable broth
1.5 cups light coconut milk
2 teaspoons of olive oil

Directions:

Add 1 teaspoon olive oil to a large pan/skille. Turn on medium heat, add the chicken breast and brown for a bit, about 3-5 minutes on each side, then remove from the pan and set aside. Add a second teaspoon of olive oil to the pan and throw in the onions, garlic and 1 tablespoon of broth and sauté on medium heat for 3-5 minutes, until tender. Return the chicken to the pan, add the coconut milk, curry powder and broth and cover and simmer for 15-20 minutes on low heat until chicken is tender.

Make 4 cups, 4 servings,

Serving size: 1 cup Calories 226 Protein 29 g Carb 5 Fiber 1 g Sugars 15 g Fat 10 g saturated fat 5 g Sodium 218 mg

Whole Wheat Dumplings

Ingredients:

1 cup whole wheat pastry flour
½ cup egg substitute or liquid egg whites
2 Tablespoons water
1/2 teaspoon salt

Combine all of the above ingredients in a small bowl, mix with a whisk or spoon until a thick dough is formed. Refrigerate for 20 minutes. Bring a medium size pot of water to a boil and drop the dough in teaspoonfuls into the boiling water (using a knife to cut away the teaspoonfuls is helpful). Once all the dough has been cut/put into the water, reduce to medium-low heat and simmer for 4-7 minutes, until dumplings are firm yet tender when pieced with a fork.

Makes 2 cups , 4 servings

Serving size: 1/2 cup Calories 130 Protein 6 g Carb 24 g Fiber 4 g Sugars 1 g Fat 0 g Saturated fat 0 g Sodium 350 mg

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Soy Basil Grilled Asparagus

Just a few simple ingredients can spice up this veggie.

Ingredients:

1 pound asparagus
4 tablespoons chopped fresh basil
1 teaspoon finely chopped garlic (about 1 large clove)
½ cup low sodium soy sauce (*use a gluten-free brand such as San-J if you are on a gluten-free diet)
¼ teaspoon crushed red pepper

Directions:

Wash and trim the asparagus stems about ¼-1/2 inch from the bottom. Add them and all of the remaining ingredients to a large ziplock bag, snap closed and shake well. Marinate in the fridge, preferably 12-24 hours. Once ready to cook preheat barbeque grill, or a large nonstick pan on medium heat. Discard the marinade and put the asparagus on and heat 5 minutes each side until lightly browned and slightly crispy on the edges.

Makes 4 servings

Serving size 1/4th of the recipe Calories 45 Protein 5 g Carb 7 g Fiber7 g Sugars2 g Fat 0g saturated fat 0 g Sodium 200 mg

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Light Cream Cheese Frosting

I came up with this recipe when trying to find a healthy but good tasting frosting recipe for my daughter’s first birthday cake- this one is tasty but not too sweet She sure liked it!

Ingredients:

One eight ounce tub light cream cheese
2 tablespoons powdered sugar

Directions:

Put both ingredients in a medium bowl and mix well by hand or with an electric mixer. Refrigerate if not serving immediately.

Makes 12 servings

Serving Size: 1/12 of recipe, little over 1 tablespoon Calories 45 Protein 1 g Carb 2 g Fiber 0 g Sugars 2 g Fat 3 g saturated fat 2 g Sodium 81 mg

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Yogurt Parfait Shots

Easy to make and a fun (and healthy) little dessert to serve your kids or guests.

Ingredients:

1 cup nonfat Greek yogurt
4 teaspoons honey or 4 tablespoon light maple syrup
4 teaspoons chopped nuts
handful of berries (about 12 small raspberries, 8 black berries or 2-3 cut up strawberries, or mix n’ match)

Directions:

In a small bowl combine the yogurt and honey or maple syrup. Spoon the sweetened yogurt into four shot glasses, until each is half full, this will be about 2 tablespoons for each. Add 1 teaspoon of chopped nuts the center of each glass. Then fill the glasses with the rest of the yogurt (again about 2 tablespoons per glass) and top each with a few berries.

Makes 4 servings

Serving size: 1 shot Calories 70 Protein 5 g Carb 9 g Fiber 1 g Sugars 8 g Fat 1.5 g Saturated fat 0 g Sodium 20 mg

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The BAD/BETTER/BEST of Foods Challenge Post # 8

CREAM CHEESE



BAD – regular cream cheese

Spread a standard serving of 2 tablespoons regular cream cheese on your bagel or toast and you’ll add 100 calories and 9-10 grams of fat, 70 percent of which is saturated fat - the “bad: kind that is linked to heart disease.

BETTER- Neufchatel cheese or whipped cream cheese

Try Neufchatel cheese or whipped cream cheese instead and 2 tablespoons will be 70-80 calories, 6-7 grams fat (1/3 less than regular cream cheese).

BEST- light cream cheese

2 tablespoons will only cost you 60 calories and 3-5 grams of fat (50 percent less than regular). Aside from on bagels and bread, try it in my Strawberry Cream Cheese and Spinach Artichoke Dip recipes.

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Spinach Artichoke Dip

A lower calorie version of a popular appetizer, great served warm or cold!

one 14_oz can artichokes, chopped (1.5 cups)
one 10 ounce package frozen spinach, thawed and water squeezed out (1 cup)
½ cup Greek yogurt
¼ cup light mayo (*use a gluten-free brand such as Best foods if you are on a gluten-free diet)
¼ cup light cream cheese (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
¼ cup parmesan cheese (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
¼ tsp garlic powder
salt and pepper to taste
¼ cup mozzarella cheese (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)

Directions:

Preheat oven to 350 degrees. Mix everything except the mozzarella cheese in a medium bowl. Spoon into a small baking dish and bake for 30-35 minutes covered with foil. Uncover, sprinkle mozzarella cheese and bake for another 3-5 minutes until cheese is melted.

Makes 8 servings:

Serving size: 1/8th of recipe Calories 100 Protein 6 g Carb 6 g Fiber 1 g Sugars 1 g Fat 6 g saturated fat 2.5 g Sodium 290 mg

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Ridiculously Easy Sausage Pasta Toss

A great way to use up sausage if you don’t feel like firing up the grill.

Ingredients:

8 ounces chicken or turkey sausage (fully cooked kind, such as Aidell’s or Hillshire Farm)
1 eight ounce package of sliced mushrooms
1 cup of chopped canned artichokes (in water, NOT canned/jarred in oil, I use Trader Joes brand)
2 cups fresh baby spinach
¼ cup chopped olives (kalamata or black)
4 ounces whole wheat, 2 cups cooked pasta (penne or fusili works well)
1 tablespoon olive oil
¼ cup chopped fresh basil
¼ to ½ teaspoon crushed garlic (optional)
parmesan cheese (optional for topping)

Directions:

Cook pasta according to package directions. Meanwhile slice the sausage into 1/4 inch thick rounds, and brown them in a large pan with the olive oil on medim-high heat for a few minutes. Add the mushrooms and artichokes and heat for another few minutes, then remove from heat until pasta is cooked. Once the pasta is done add it to the pan, plus the spinach, olives, basil and garlic and warm through on medium heat for 2-4 minutes. Sprinkle with parmesan cheese if desired.

Makes about 4 servings

Serving size: ¼ of recipe Calories 230 Protein 12 g Carb 25 g Fiber 3 g Sugars 2 g Fat 9 g saturated fat 2 g Sodium 610 mg

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In the News: Eating More Green Leafy Vegetables Like Spinach And Cabbage Could Lower Risk Of Type 2 Diabetes

Researchers from Leicester University in the United Kingdom did a systemic review/meta-analysis on this topic recently published in British Medical Journal, BMJ. They analyzed pooled data from six studies examining links between fruit and vegetable consumption and type 2 diabetes which suggested that increasing daily intake of green leafy vegetables such as spinach, cabbage, cauliflower and broccoli, could significantly lower the risk of developing type 2 diabetes and should be investigated further. To read a summary of this exciting research click HERE and you can check out the actual research results in BMJ by clicking HERE.

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Baked Carrot Fries

French fries? Forget them and try these for WAAAAAAY more antioxidants and less calories! Super easy to make too :)
Ingredients:

1 pound of carrots
cooking spray (*use a gluten-free brand such as Original PAM if you are on a gluten-free diet)
salt and pepper to taste

Directions:

Preheat oven to 400 degrees. Peel the carrots and cut them into strips about in ¼ inch thick and a few inches long. Coat a baking pan with cooking spray and spread the carrots onto it. Sprinkle with salt and pepper. Bake 15 minutes. Flip them over and coat them with a bit more cooking spray, salt and pepper and bake another 15 minutes until lightly browned.

Makes 4 servings:

Serving size: 1/4th of recipe Calories 45 Protein 1 g Carb 11 g Fiber 3 g Sugars 5 g Fat 0 g saturated fat 0 g Sodium 370 mg (sodium based on adding ½ teaspoon of salt to whole recipe)

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Fresh Strawberry Cream Cheese

A snappy summer spread!

Ingredients:

2 tablespoons light whipped cream cheese (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
2 tablespoons finely diced fresh ripe strawberries (about 2 medium size berries cut up)
¼ teaspoon of honey (optional)

Directions:

Put the cream cheese in a tiny bowl. Add the berries and mix well until they blend in and start to turn the cream cheese light pink. If you like it sweeter add a tiny drizzle of honey. Spread on toast, a bagel, English muffin or bread of choice.

Makes 1 serving

Serving size: Calories 80 Protein 3 g Carb 7 g Fiber 1 g Sugars 5 g Fat 4.5 g saturated fat 2.5 g Sodium 140 mg

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Cucumber Water

A refreshing way to perk up ordinary water without any added calories!

Ingredients:

6-8 cups water
One medium-large cucumber, peeled and sliced into thin rounds
Ice cubes
Lemon or lime wedge (optional)

Directions:

Combine all of the above in a large pitcher, chill and serve

Makes 6-8 servings

Serving size: 1 cup Calories 0 Protein 0 g Carb 0 g Fiber 0 g Sugars 0 g Fat 0 g Saturated fat 0 g Sodium 0 mg

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Portobello Pizzas

A portobello mushroom makes an amazing crust substitute for a pizza and it’s much lower in carbs and calories too!

Ingredients:

2 large portabello mushrooms (about 4-5 inches in diameter), stems removed
½ cup turkey or chicken sausage (precooked variety, about 1 large link) that is sliced into rounds, then sliced in half (*use a gluten-free brand such as Trader Joes or Applegate Farms if you are on a gluten-free diet)
2 tablespoons diced white onion
1/3 cp chopped red bell pepper
1 garlic clove diced (about 1 teaspoon)
1 teaspoon olive oil
2 tablespoons chopped black olives
1-2 tablespoons chopped fresh basil
2 cups torn fresh spinach
1 tablespoon water
2 tablespoons tomato sauce (optional)
4 tablespoons cheese (mozzarella, feta, goat, parmesan all work well)(*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
salt and pepper (optional)

Directions:

Preheat oven to 350 degrees. Rinse the mushrooms well, cut out the stems (without creating a hole in the bottom) pat dry and place on a baking sheet coated with cooking spray, stem side up. And bake for about 15 minutes. Meanwhile, add the teaspoon oil, sausage, onions, peppers, and garlic to a medium pan and sauté on medium heat for about 10 minutes until lightly browned/tender. Throw in the olives, spinach and sprinkle with the tablespoon water and heat for another 3-5 minutes, stirring occasionally, then set aside. Remove the mushrooms from the oven and drain/blot any excess moisture. Spread each with a tablespoon sauce (if desired) and top with the sausage/veggie mixture and fresh basil, dividing it between the two. Place the filled mushrooms back in the oven and bake for 10 -12 minutes. Sprinkle each with two tablespoons cheese and bake for another 2-3 minutes, until cheese is slightly melted. Add a dash of salt and pepper if you like and serve!

Make 2 servings

Serving size 1 mushroom Calories 210 Protein 18 g Carb 14 g Fiber 4g Sugars 4 g Fat 11g saturated fat 3g Sodium 580 mg

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In the News: Vitamin D Expert Says More Than Half The World's Population Gets Insufficient Vitamin D

Click here and check out this eye opening article in Medical News Today summarizing comments by Anthony Norman, a distinguished professor emeritus of biochemistry and biomedical sciences and an international expert on vitamin D. Apparently, getting enough vitamin D is becoming somewhat of a concern these days, especially as more and more people avoid exposure to sunlight in fear of increasing their skin cancer risk. A lot of research is surfacing about the benefits of this vitamin, and questions the best ways to obtain enough daily. It will be interesting to see if guidelines will change anytime in the near future!

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Turkey Taco Salad

A heartier salad and a great way to use up ground turkey.

Ingredients:

16 ounces lean ground turkey
1-1.5 tablespoons taco seasoning (*use a gluten-free brand if you are on a gluten-free diet)
8 cups chopped lettuce (romaine, iceberg)
½ cup shredded low fat cheese (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
¼ cup chopped avocado
¼ cup fat free sour cream or Greek yogurt
1 cup salsa, or my Pico de Gallo recipe works well
chopped cilantro (optional, for garnish)
ICB spray or olive oil using olive oil sprayer (if both n/a use 2 teaspoons of olive oil)
A few low fat tortilla chips, crushed (*use a gluten-free brand if you are on a gluten-free diet)

Directions:

Spray a medium sized pan with ICB or olive oil sprayer (if neither are available, use a teaspoon of olive oil) add the turkey meat and brown on medium heat, breaking up into small pieces, for about 5-7 minutes, Add the taco seasoning, give a few more spritzes of ICB, olive oil with the sprayer (or drizzle with 1 teaspoon olive oil) stir well and heat until cooked throughout, about 5-7 minutes. Set meat aside. Divide the lettuce into four portions and plate. Top each with ¼ of turkey mixture, 2 tablespoons cheese, 1 tablespoon chopped avocado,1 tablespoon fat free sour cream or Greek yogurt, ¼ cup salsa and crushed chips and cilantro of desired. Serve immediately.

Makes 4 servings

Serving size: 1/4th recipe Calories 230 Protein 34 g Carb 10 g Fiber 3 g Sugars 3 g Fat 6 g Saturated fat 1 g Sodium 410 mg

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Asian Slaw

A light and refreshing side dish.

Ingredients:

2 cups shredded green cabbage
1 cup shredded or matchstick carrots
1 cup red pepper sliced thin
1-2 tablespoons chopped fresh cilantro
2 tablespoons slivered almonds
4-5 tablespoons rice vinegar
1/2 tablespoon sesame oil
1 teaspoon sugar
½ teaspoon low sodium soy sauce (*use a gluten-free brand such as San-J if you are on a gluten-free diet)



Directions:

Add the cabbage, carrots, cilantro and almonds to a large bowl. In a smaller bowl, whisk together the rice vinegar, sesame oil, water, soy sauce and sugar and pour into the bowl with the cabbage/carrot mixture. Toss well. Chill if not serving immediately.

Makes 3.5 cups 7 servings

Serving size: 1/2 cup Calories 40 Protein 1 g Carb 6 g Fiber 1 g Sugars 3 g Fat 2 g Saturated fat 0 g Sodium 240 mg

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In the News: Most Americans consume too much salt!

Check out this recent report by MSNBC that notes only 1 in 18 found to eat the recommended amount or less by clicking HERE or if you want to see the press release by the CDC about the original survey that was conducted click HERE.

Better yet, click HERE to get a list of lower sodium recipes (all 83 of them!) from my blog to help cut your salt intake without compromising flavor :)

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Watermelon Salad

A great way to use extra watermelon-it adds a unique and refreshing flair to this savory salad.

Ingredients:

4 cups of watermelon cut into small cubes
2 tablespoons fresh chopped basil
4 tablespoons white balsamic vinegar
2 tablespoons water
2 teaspoons honey
a squeeze of fresh lemon
a dash or two of pepper
¼ cup goat cheese (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)



Directions:

Put the watermelon into a medium size bowl. In a smaller bowl, whisk together the basil, vinegar, water, honey, lemon and pepper and pour over the watermelon. Mix well to evenly coat. Sprinkle with cheese, mix a few times and serve. If not serving immediately, chill and wait to add the cheese until right before consuming.

Makes 4 cups, 8 servings

Serving size: 1/2 cup Calories 40 Protein 1 g Carb 9 g Fiber 1 g Sugars 9 g Fat 1 g Saturated fat 0.5 g Sodium 55 mg

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Banana Blueberry Oat Loaf

A moist, dense and delicious quick bread, with the goodness of whole grains and fruit.

Ingredients

1 cup whole wheat pastry flour (or regular whole wheat flour will do too)
2/3 cups quick oats
½ teaspoon baking soda
1/4 teaspoon baking powder
4 ounces light coconut milk
2/3 cup brown sugar
1/4 cup egg substitute (such as Egg Beaters®)
1 extra large very ripe banana, mashed
3/4 cup blueberries

Directions:

Preheat oven to 350 degrees

In a small bowl, measure flour, oats, baking powder and baking soda and mix well. In a larger bowl mix the sugar, egg substitute, coconut milk and banana. Gradually add the flour until it is mixed in completely and the batter is a smooth consistency. Fold in the blueberries. Pour into a loaf pan sprayed with cooking spray and bake for 45-50 minutes or until a toothpick comes out clean.

Makes 12 servings

Serving size: 1/12 of loaf Calories 125 Protein 2 g Carbs 27 g Fiber 2 g Sugars 14 g Fat < 1 g saturated fat 0 g sodium 83 mg

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