Friday, February 25, 2011

Sautéed Spaghetti Squash with Spinach and Mushrooms

Move over pasta, there is a new “noodle” in town. Spaghetti squash has a lot less calories and carbs plus more antioxidants than plain ol’ pasta. I cook my spaghetti squash whole in a 400 degree oven for about an hour, until soft when pierced with a knife, let it cool, cut in half and then discard only the very middle parts the parts with seeds. This leaves at least 6-7 cups of golden stringy goodness to scoop out and use as an open canvas to soak in whatever flavors I decide to add. Combining it with spinach and mushrooms in this recipe makes for a delicious nutritional powerhouse!


2 cups cooked spaghetti squash
2 cloves garlic, finely chopped
1 teaspoon olive oil
2 heaping cups fresh baby spinach
One 8 ounce package of sliced mushrooms
Salt and pepper (optional)
Parmesan Cheese (optional)(*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)


Add the garlic and a ½ teaspoon olive oil to a large pan and sauté on medium heat for a few minutes until lightly browned. Then add the second ½ teaspoon of olive oil, the mushrooms, spinach and one tablespoon water and continue to sauté for a few more minutes, stirring frequently. Finally, stir in the cooked spaghetti squash and heat through for about 3-5 minutes. Serve with a dash of salt and pepper and a light sprinkle or parmesan cheese as a garnish.

Makes about 2 heaping cups, 2 servings

Serving size: ½ recipe Calories 100 Protein 5 g Carb 17 g Fiber 4 g Sugars 6 g Fat 3 g saturated fat 0 g Sodium 60 mg


Friday, February 18, 2011

In the News: A Fiber Rich Diet Lowers Mortality Risk!

A study released this week with data from the NIH (National Institutes of Health)-AARP Diet and Health Study showed an association between dietary fiber intake and the risk of death from various diseases. Scientists from the National Cancer Institute (NCI) published their findings online ahead of print Feb. 14 in the Archives of Internal Medicine.

Researchers found a correlation between dietary fiber intake and a significantly lowered risk of total death in both men and women, Fiber intake lowered the risk of death from cardiovascular, infectious and respiratory diseases by 24 percent to 56 percent in men and by 34 percent to 59 percent in women.

To read a summary of the article and journal abstract click HERE


Tuesday, February 8, 2011

Ridiculously Easy Peanut Butter Chocolate Oat Treats

Just a few simple ingredients easily combine to create this amazing treat. Great for dessert, a snack- maybe even breakfast!


1 cup oats (old fashioned, not quick)(*use a gluten-free oats such as Bob's Red Mill if you are on a gluten-free diet)
½ cup creamy natural peanut butter
½ cup light pancake syrup
3 tablespoons chocolate chips
½ teaspoon vanilla (optional)


Add the peanut butter, maple syrup and vanilla to a small-medium pan and warm on low heat stirring frequently until blended together and softened (a very thick liquid consistency)- about 3-4 minutes. Pour in the oats and continue to stir until mixed well, about 1-2 minutes. Remove from heat and mix in the chocolate chips (they will melt- yum!) Let cool and press mixture into an 8 by 8 inch pan. (Lining the pan with parchment paper and folding it over to press down works nicely.) Chill in the fridge for an hour or more (if you can wait that long!) and cut into squares and serve. Store in the fridge.

Makes 16 squares

Serving size: 1/16th of recipe Calories 95 Protein 3 g Carb 10 g Fiber 1 g Sugars 4 g Fat 5 g Saturated fat 1 g Sodium 24 mg


Tuesday, February 1, 2011

Portobello Mexican Pizzas

A fantastic recipe for game day or any day-it’s a spin-off of my original Portobello Pizza recipe that I previously posted.


6 large portobello mushrooms (about 4-5 inches in diameter), stems removed
1 cup diced white onion
2 cups chopped red bell pepper
One 15 ounce can of black beans, rinsed well
1 cup corn, fresh, canned or frozen thawed
1 teaspoon olive oil
½ cup canned diced tomatoes
½ -1 tablespoons ground cumin
1-2 teaspoons chili powder
¼ teaspoon garlic powder
¾ cup shredded reduced fat cheddar cheese (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
1-2 tablespoons chopped fresh cilantro (optional)
salt and pepper (optional)


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, onions and peppers to a medium sized pan and sauté on medium heat for about 5 minutes until lightly browned/tender. Throw in the beans, corn, tomatoes and spices and heat for another 5-7 minutes, stirring occasionally, then set aside. Remove the mushrooms from the oven and drain/blot any excess moisture. Add ½ cup of the filling to each mushroom. Place the filled mushrooms back in the oven and bake for 15 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 and top with chopped cilantro if you like and serve!

Make 6 servings

Serving size 1 mushroom Calories 180 Protein 11 g Carb 26 g Fiber 7 g Sugars 7 g Fat 3 g saturated fat <1 g Sodium 490 mg


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