Curry Chicken Salad

 A nice blend of savory and sweet to spice up your sandwich or salad greens!

Ingredients:

2 cups cooked chicken (I cooked it by boiling in a pot of water so it comes out really moist) or use leftover turkey instead of chicken if desired

¾ cup chopped celery

½ cup sliced apples

2 tablespoons golden raisins

2 tablespoons chopped cashews

½ cup nonfat Greek yogurt

¼ cup light mayo

½ teaspoon white vinegar (or rice vinegar)

½- ¾ teaspoon curry powder

Directions:

Put the chicken, celery, apples, raisins and cashews in a medium bowl.  In a smaller bowl combine the yogurt, mayo, curry powder 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 13 g Carb 7 g Fiber 1 g Sugars 5 g Fat 5 g Saturated fat   1 g Sodium 410  mg  

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No Bake No Fuss Mini Brownie Strawberry Sundaes- Recipe ReDux Post # 2

When I was a child I used to adore the strawberry sundaes at McDonald’s, loving the combo of the soft creamy vanilla ice cream with the gooey sweet strawberry topping.  Using a high quality light vanilla ice cream with heated natural (lower sugar) preserves in a petite portion, really creates the same flavor without a ton of fat and sugar.  To take it up a notch try it on top of this no-bake rich chocolaty brownie bar recipe that I just created and that is one delicious and reasonably healthy mini sundae!  Just a tad bit over 100 calories- WOW….

Ingredients:

For the Brownie

½ cup creamy or crunchy unsalted natural almond butter (I used Trader Joes Raw Unsalted Crunchy)
¼ cup pure maple syrup

½ teaspoon vanilla extract
1.5 tablespoons cocoa powder

3/4 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)
¼ cup chocolate chips, measured, then finely chopped

Wax or parchment paper

For the Toppings

1 cup reduced sugar/natural strawberry preserves (I used Welch’s Natural)

1 cup light vanilla ice cream (I used Breyer’s Natural)

chopped almonds (optional, for garnish)

Directions:

In a medium sized bowl, combine the maple syrup, cocoa, vanilla and almond butter and mix well.  Stir in the oats and chocolate chips and mix some more. Press mixture into an 8 by 8 inch pan. (Lining the pan with a large rectangular piece of wax/ parchment paper, placing the mixture on one side and then folding the paper over to press down works nicely since the dough is a bit sticky.) Chill in the fridge for an hour or more (if you can wait that long!) or in the freezer for 10-15 minutes and cut into 16 squares.  Heat the strawberry preserves in microwave (about 10-15 seconds per tablespoon). Top each brownie with 1 tablespoon ice cream and 1 tablespoon strawberry preserves and garnish with additional chopped almonds. Wrapping any leftover individual brownie squares in wax paper and storing in baggies in the freezer or fridge is great for convenience.  

Makes 16 mini sundaes

Serving size: 1/8th of recipe  Calories 130 Protein 3 g Carb 17 g Fiber 1 g Sugars 12 g Fat 6 g Saturated fat 1 g Sodium 5 mg

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In The News: Eating Breakfast Decreases Type 2 Diabetes Risk!

I am a dedicated breakfast eater so I was thrilled to see this latest research in the news about breakfast consumption decreasing ones risk for Type 2 Diabetes! A recent study conducted by epidemiologist Andrew Odegaard, reports “overall, our findings show an inverse relation between increasing breakfast frequency and Type 2 Diabetes, probably mediated by BMI." Also, those eating breakfast more times per week had the lowest risk:  "those who ate breakfast 5 times or more had a 31% reduction in Type 2 Diabetes risk" the researchers note.  To see more info on the study click HERE. And enjoy a healthy breakfast everyday- check out all my breakfast recipes HERE!

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Single Serve Banana Pecan Baked Oats

As a follow up to last week's post about the awesome fuel potential of bananas,  I thought I'd post another yummy banana recipe.  Enjoy!

Ingredients:

1/3 cup rolled oats (if you are on a gluten-free diet use a gluten-free brand such as Bob’s Red Mill
1 egg white (2 tablespoons liquid egg whites)
1 tablespoon milk (I used unsweetened almond milk)
½ very ripe banana, mashed
1 tsp brown sugar
1 tablespoon chopped pecans
1 tablespoon unsweetened coconut flakes (optional) cooking spray

 Directions:

Preheat oven to 350 degrees. Combine all the ingredients in a small bowl. Spoon into a small ramiken or small oven safe baking dish coated with cooking spray and bake for 20-25 minutes, until top is firm and inside is slightly soft.

Makes one serving

Serving size:

1 baked oat dish w/coconut Calories 270 Protein 8g Carb 38g Fiber 6g Sugars 13g Fat 11g Saturated fat 4g Sodium 65mg Serving size:

1 baked oat dish w/o coconut Calories 230 Protein 8g Carb 37g Fiber 5g Sugars 13 g Fat 7g Saturated fat 1g Sodium 65mg

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In The News: Move Over Gatorade, Try Bananas!

Couldn't help but share this really cool study that was just released about using bananas vs Gatorade in measuring the effects on sports performance (specifically in cyclists). When comparing the two, no significant differences were found in measures of sports performance (such as changes in blood sugar, inflammation and oxidative stress). However the subjects did need to consume the equivalent amount of water (that would be in the sports drink) along with the bananas and authors did note that the subjects felt a bit more full/bloated eating the bananas, likely due to the fiber consumed. The study was funded by Dole (a major banana producer) but the research was very sound and the publication states "the funders had no role in study design, data collection and analysis, decision to publish, or preparation of the manuscript". Does this mean I think all athletes and avid exercises should "go bananas" with bananas and force themselves to consume large amounts? No! But the study certainly confirms that bananas are a great food to consume during long term exercise and I would also think as a pre/post exercise food too. The authors make a good point in stating that bananas are a natural, cost-effective source of good carbohydrates, potassium and anti-oxidants. Try some bananas in my Banana Pancakes, Strawberry-Banana Snack Smoothie, Click Here to see the study too!

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Sesame Seaweed Salad – My first Recipe ReDux Post!

This month I took the plunge and joined Recipe ReDux, a blogger recipe group started by dietitians Regan Jones, Serena Ball and Deanna Segrave-Daly for dietitians and other health conscious bloggers to come together and create recipes for a monthly challenge featuring specified foods/ingredients/themes. I have enjoyed checking out past challenges because the recipes submitted by these very talented group of “ReDuxers” are not only healthy but very creative as well. I decided that though a bit intimidating, joining this group would expand my culinary boundaries and encourage me to develop recipes using a wider variety of healthy and delicious foods, that I may or may not have tried before. Well, this is my first challenge and it has done just that! May’s theme was to use little fishes (sardines, anchovies etc) or sea veggies like kelp or seaweed, NONE or which I have ever cooked with, nor tried except for seaweed. I have enjoyed seaweed salad ever since I was introduced to it by my husband on our first date at a sushi restaurant years ago. The seaweed salads that I have consumed at various sushi restaurants in the past have been delicious yet very basic. They are usually scant with ingredients, almost like a condiment, containing primarily seaweed and the dressing. I decided that I wanted to create a heartier seaweed salad of sorts, using the seaweed as a back drop studded with a variety of salad ingredients like cucumbers, carrots and even edamame. I did stay somewhat traditional with the dressing and added sesame seeds for a double sesame kick. The result is a seaweed salad that is a bold side rather than a mere accompaniment and that can even be made a meal with the addition of some fish, chicken or tofu on top. Check out the salad recipe as well as the awesome recipes from the recipe ReDux clan below.

Ingredients:

 2 cups re-hydrated wakame seaweed (start out with about ½ cup dry)
½ cup chopped cucumber (I used the Persian variety)
½ cup finely shredded carrot (a julienne peeler works great)
½ cup cooked and shelled edamame
1 tablespoon sesame seeds
2 tablespoons sesame oil
¼ cup seasoned rice vinegar
1 teaspoon low sodium soy sauce (use a gluten-free brand such as San-J if you are on a gluten free diet)
½ teaspoon brown sugar a dash or two of red pepper flakes (optional)

Directions:

Rehydrate and soften the seaweed by soaking it in cold water for about 3-5 minutes, then rinse and pat dry. Toss the seaweed, cucumber, carrots, edamame and sesame seeds in a medium bowl. In a small bowl whisk together the sesame oil, rice vinegar, soy sauce, brown sugar and red pepper flakes. Then add this dressing to the bowl with the seaweed salad and toss until even coated . Chill if not serving immediately

Makes about 3 cups, 6 servings

Serving size: ½ cup Calories 80 Protein 3 g Carb 6 g Fiber 1 g Sugars 3 g Fat 6 g Saturated fat 0.5 g Sodium 310 mg

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Simple Sunflower Bars

After really enjoying the taste of my Ridiculously Easy Peanut and Almond Cranberry White Chocolate Oat Bars, I decided to give a bar recipe with sunflower butter and seeds a try.  Great for those with nut allergies!

Ingredients:

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 sunflower butter (I got mine at Trader Joes)
¼ cup pure maple syrup
¼ cup sunflower seeds

¼ teaspoon vanilla extract (optional)

Wax or parchment paper

Directions:

In a medium sized bowl, combine the maple syrup, sunflower butter, vanilla extract and mix well.  Stir in the oats and sunflower seeds and mix some more. 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.) 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 90 Protein 3 g Carb 8 g Fiber 2 g Sugars 3 g Fat 5 g Saturated fat <1 g Sodium 40 mg

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