Tuesday, May 21, 2013

Recipe ReDux Post # 13 Quadruple Berry Spinach Salad With Almonds and Goat Cheese

Now that it’s May, many of us are knee deep into “shower season” including baby and wedding showers, as well as graduation parties. Brunches go hand in hand with these occasions so this month’s Recipe ReDux challenge was to “share our favorite healthy brunch dish for the upcoming 'shower season.' “.  I was very excited about this “theme of healthy, special occasion/holiday brunch recipes “ and wanted to create something healthy and unique.  Brunches tend to be carb and protein heavy with baked goods, casseroles, pancakes, waffles, fruit, egg dishes and meats and veggies are often an afterthought or neglected.  I felt a brunch salad was in order so I combined the theme of fruit salad and veggie salad together, and my recipe was born. This salad is sweet, savory and has a nice crunch of almonds, plus creamy goat cheese too! It is so easy to make so I would have no problem throwing it together the morning of and shoveling it into to my mouth even at a breakfast hour :)  It’s a powerhouse of antioxidants and fiber and really great for any meal besides brunch.  Try it out and also take a look at the other yummy “shower season” favorites whipped up by the talented Recipe ReDux group too!
4 heaping cups of fresh spinach
¼ cup each of blueberries, raspberries, blackberries and chopped strawberries (2 cups total of the mixed berries)
¼ cup slivered almonds
¼ cup crumbled goat cheese
dressing of choice (my recipes for Strawberry Vinaigrette and the Easy Version taste great in this salad, as well as good ol’ Trader Joes Fat Free Balsamic Vinaigrette!)
Wash and dry the spinach and berries and chop up the strawberries into smaller pieces.  Add them all to a medium sized bowl. Top with the goat cheese and almonds, toss with dressing and serve. Chill if not serving immediately.
Makes 4 servings
Serving size: 1/4th of recipe cup (not including dressing) Calories 100 Protein 4 g Carb 8 g Fiber 3 g Sugars 2 g Fat  5 g Saturated fat  2 g Sodium 95 mg

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Tuesday, May 14, 2013

Lemon Raisin Walnut Brussels Sprout Salad

I really enjoyed the Roasted Brussels Sprouts Salad With Cranberries and Almonds that I created for the holidays so I decided to come up with another delicious variation!!

8 cups Brussels sprouts, stems trims and halved 
¼ cup walnuts
¼ cup raisins
¼ cup olive oil
¼ cup lemon juice
salt and pepper to taste
cooking spray
Preheat oven to 350 degrees. Rinse and trim stems of Brussels sprouts and cut into halves. Place on baking sheet coated with cooking spray and roast for 20-30 minutes, (turn/toss them half way through) until lightly browned and tender but firm when pierced with a fork.  Let cool and set aside. In a medium bowl whisk together the olive oil and lemon juice.  Chop up the cooled Brussels sprouts and add them along with the raisins and walnuts to the bowl and mix well until evenly coated with dressing.  Add salt and pepper to taste. Chill in the fridge if not serving immediately.
Makes 8 cups 8 servings
Serving size: 1 cup Calories 140 Protein 4 g Carb 13 g Fiber 4 g Sugars 6 g Fat 10 g Saturated fat 1.5 g Sodium 25 mg


Thursday, May 9, 2013

PB Rice Krispie Treats

Substituting PB for marshmallows makes a surprisingly tasty treat and makes them all natural with less sugar too!


¼ cup chocolate chips (I used the Enjoy Life Brand, which is dairy and soy free)
1 cup creamy or crunchy peanut butter (I used Trader Joes salted crunchy)
1/2 cup pure maple syrup or honey
1 teaspoon vanilla extract
2.5 cups rice krispies


In a medium bowl combine the peanuts butter, syrup or honey and vanilla extract and mix well.  Stir in the krispies and continue to mix until well incorporated. . Press mixture into an 8 by 8 inch pan. (Lining the pan with a large rectangular piece of parchment paper, placing the mixture on one side and then folding the paper over to press down works nicely since the dough is so sticky.)   Refrigerate for at least one hour.  Store in the fridge in an airtight container

Makes 16 squares, 16 servings

Serving size: 1 square Calories 150 Protein 4 g Carb 14 g Fiber 1 g Sugars 8 g Fat 9 g Saturated fat 1.5 g Sodium  95 mg


Thursday, May 2, 2013

In The News: Consuming One 12 Ounce Soda Per Day Can Increase Risk For Developing Type 2 Diabetes By 22 Percent!

A recent large scale European study has revealed that drinking just one 12-ounce sugar-sweetened soft drink a day can increase the risk of developing Type 2 diabetes by up to 22 percent!  Previous studies done in the U.S have shown similar statistics (increased risk by about 25% for soda consumers) and the researchers set out to investigate the link in the European population as well.  The effects of soda were independent of weight status too. The article was published in the journal Diabetologia and you can read it on their website.

So it seems, that no matter where you live in the world, drinking soda is NOT a good habit for health!! One 12 ounce soda has a whopping 39 grams of sugar, check this page for some staggering soda statistics.  Instead chugging down empty sugar- laden calories from soda, try water or tea as a beverage. Also, try my refreshing Cucmber Water recipe, or for a lower sugar, vitamin packed drink, check out some of my smoothie recipes as well!


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