Fall Brussels Sprouts Salad

Here is an easy and delicious salad that's perfect for a holiday side.

 

 Ingredients:

5 cups Brussels sprouts, stems trims and quartered
1 cup chopped apple (Gala, Pink Lady work well)
¼ cup slivered or chopped almonds
¼ cup golden raisins
2 Tablespoons olive oil
2 Tablespoons lemon juice
2 Tablespoons seasoned rice vinegar
salt and pepper to taste
cooking spray

Directions:

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 Brussels sprouts cool and set aside. In a medium bowl whisk together the olive oil, vinegar and lemon juice. Chop up the cooled Brussels sprouts and add them along with the apples, raisins and almonds 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 6 cups 6 servings

Serving size: 1 cup Calories 160 Protein 4 g Carb 20 g Fiber 5 g Sugars 11 g Fat 9 g Saturated fat 1 g Sodium 120 mg

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In The News: Eating Chocolate May Lower Body Fat??

More possible good news for chocolate lovers…a new study indicates that higher chocolate consumption may be associated with lower levels of body fat!?  The research was actually conducted in Europe focusing only on the adolescent population, with over 1400 participants ages 12.5-17.5.  The study revealed that higher consumption of chocolate was associated with lower levels of total fat (all throughout the body) and central fat (in the abdomen), independently of whether or not the individual participates in regular physical activity and of diet, among other factors. 

Chocolate is rich in a type of flavonoid called catechins, which are very protective against heart disease "due to their antioxidant, antithrombotic, anti-inflammatory and antihypertensive effects" note the researchers   It is possible that catechins may also have an effect on both cortisol production and insulin sensitivity that could help regulate weight and obesity potential.  

I think it is too early to tell and the authors of the study did still point out that it is important to consume chocolate in moderation.  In addition, the authors also noted that they did not have info on the type of chocolate consumed.  Not all chocolate is created equal either, pure dark chocolate is likely to be more beneficial than consuming milk chocolate and that found in mixed products such as junky candies in my opinion and from what I have seen in previous scientific literature. Still this research is promising and it will be interesting to see what additional studies tell us.  I'm sure many of you are rooting for chocolate for sure!!

A great review of the study can be found here and here is the link to the original study abstract that was published recently in the journal Nutrition. 

And enjoy a little chocolate by breaking of a small square from a high quality dark chocolate bar or in my Chocolate Walnut Coconut Bites and Chocolate Peanut Butter Cup Protein Bar recipes!

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Sweet and Spicy Yogurt

A Fall inspired recipe, so simple - but clean, delicious and great for breakfast, a snack or even a healthy dessert!

Ingredients:

One 6 ounce container of plain non-fat yogurt

1-2 teaspoons (packed) of brown sugar

¼ teaspoon ground ginger

¼ teaspoon ground cinnamon

Directions

Mix all of the above and eat! (you can even do this right in the yogurt container itself).  Chill if not serving immediately

Makes one serving

Serving size one container of yogurt Calories 120 Protein 9 g Carb 20 g Fiber 0 g Sugars 20 g Fat 0 g Saturated fat 0 g Sodium 140 mg

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Recipe ReDux Post # 16 Crockpot Pumpkin Apple Oats

The October Recipe ReDux theme is “No-Casserole Crock Pot,” meaning we were encouraged to “craft a healthy new recipe” in a crock pot that is somewhat non-traditional. So....I have absolutely NO experience with crock pots- I do not own one and have never used one so this challenge was completely new territory for me to explore. However I decided to borrow a crock pot from a good friend and neighbor and go for it!  After all I have been wanting to try a fall inspired oatmeal recipe and this seemed like the perfect opportunity. I threw in some healthy and seemingly delicious ingredients to the pot, turned it on and after only two tries it was done!( I had to add a bit more spice and sweetness to get it right from the first trial.) These oats are creamy, spicy, lightly sweet and are reminiscent of pumpkin and apple pie! You can also personalize them with fun toppings like walnuts, more fruit, butter or a drizzle of maple syrup. I really enjoyed using the crock pot and am considering getting one of my own so you all may be seeing some more crock pot recipes on my blog.  But for now try these yummy and easy oats and check out the other creative crock pot goodies from the Recipe Redux group.

Ingredients:

1 cup rolled oats (if you are on a gluten-free diet use a gluten-free brand such as Bob’s Red Mill or Trader Joes GF)

1.5 cups water

2 cups unsweetened almond milk (or skim milk)

½ cup pumpkin puree (not pumpkin pie filling)

1 cup peeled, chopped apples

3-4 packed tablespoons brown sugar

1 teaspoon of vanilla extract

½ teaspoon pumpkin pie spice

1 teaspoon of cinnamon

a dash of salt (optional)

Directions:

Combine all the ingredients in a small to medium crock pot (I used a 3 quart size) and heat on low for 3-5 hours depending on desired consistency and that’s it!

Makes 4 cups, 4 servings

Serving size 1 cup  Calories 200 Protein 3 g Carb 36 g Fiber 5 g Sugars 18 g Fat 3 g Saturated fat 0 g Sodium 55 mg 

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Eggplant Grill Cheese

A creative and lower carb take on the grill cheese..

Ingredients:

1 large eggplant, sliced into ¼-1/2 inch thick rounds (about 8)

2 tablespoons olive oil

4 one ounce slices of cheese (A white cheese works great like gouda, white cheddar, mozzarella, jack, Havarti, I used Trader Joes Yogurt Cheese)

Optional add ins: (chopped olives, sliced tomatoes, fresh basil, tomato sauce)

Directions:

Wash, dry and cut the eggplant into rounds and place on a clean plate or cutting board. Add one tablespoon of olive oil to a small dish and brush the slices lightly with the oil on each side. Coat a large pan with the other tablespoon of olive oil and put on medium high heat. Add the slices, cover and heat for 4-5 minutes until lightly browned, flip over and heat for another 4-5 minutes.  Remove four of the rounds and set aside. Put one slice of cheese on each of the four rounds (I break the slices up to layer the on the slice of eggplant to cheese does not hang off the sides.) Sprinkle on some of the additional add-ins if desired. Then, top them with the other four rounds, cover and heat for about 1 -2 minutes until the cheese is melted. You will likely have to eat these babies with a fork and a knife J

Makes 4 “sandwiches”, four servings

Serving size 1 “sandwich-2 slices of eggplant plus 1 slice cheese) Calories 160 Protein 7 g Carb 8 g Fiber 4 g Sugars  3 g Fat 12 g Saturated fat 6 g Sodium 140 mg

*results will vary based on cheese used. You can lower the fat and calorie content further by using low fat cheese and no oil/ cooking spray

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Healthy and Easy French Toast

A basic yummy low fat French toast recipe!

Ingredients:

2 slices bread (if you are on a gluten-free diet use gluten-free bread, I used Canyon Bakehouse)

2 tablespoons egg whites

2 tablespoons milk (I used unsweetened Vanilla almond milk)

1/8 teaspoon vanilla

a dash or two of cinnamon

cooking spray

Directions:

Mix the egg whites, milk, vanilla and cinnamon in a small to medium shallow bowl. Dip each slice of bread in the mixture twice, coating each side.  Coat a medium sixed pan with cooking spray on medium-high heat and place the coated bread slices on there.  Heat about 1-2 minutes each side, until lightly browned.  Serve with your favorite toppings- maple syrup, fruit and yogurt etc.

Makes 1 serving

Serving size: 2 slices (not including choice of toppings)Calories 160 Protein 9 g Carb 25 g Fiber  3 g Sugars 3 g Fat 2.5 g Saturated fat 0 g Sodium  330 mg *

* Nutrition facts will vary based on type of bread used

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In The News: Eating More Vegetable Fats and Protein From Nuts, Legumes and Soy (Starting At A Young Age) May Decrease Benign Breast Disease Risk Later In Life

It's no secret that plant based fats and proteins like nuts and beans are good for one's health and a recent study has added more weight to the already mounting pile of positive scientific evidence. Researchers in Boston and St. Louis have just released a study of over 9000 females (as part of the Growing Up Today Study) that revealed those with higher intake of vegetable fat from nuts (namely peanut butter) and vegetable protein from beans, lentils and soybeans had significantly lower risks of developing benign breast disease later in life.  A serving daily was inversely associated with risk and thus the scientists concluded "Girls with a family history of breast cancer had significantly lower risk if they consumed these foods or vegetable fat. In conclusion, consumption of vegetable protein, fat, peanut butter, or nuts by older girls may help reduce their risk of BBD as young women". You can check out the abstract from the study HERE. So grab a handful of nuts for a snack, or spread PB on whole grain bread, crackers or fruit. Enjoy nut butter in my Protein Bar recipes. Try more beans in soups, stews or salads.  My Lentil Taco Filling, Vegetarian Chili and Edamame Succotash recipes are delicious ways to add lentils, beans and soy to your day!

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