EXTRA, EXTRA..read all about it!
My blog was featured in the Chicago Tribune paper today- I had the opportunity to be interviewed for a cool little article on nutrition blogs, along with a bunch of other dietitians.
Click HERE to check it out!
Wednesday, April 22, 2009
Sunday, April 19, 2009
Piña Colada Smoothie
Take a sip of this and be swept away to the Tropics minus the price of a plane ticket! Packed with protein and carbs, this is a great way to start the morning.
Ingredients:
1 frozen banana
1/3 cup light coconut milk
1/2 cup pineapple
1/2 cup non fat Greek yogurt
1/2 teaspoon almond extract
4 ice cubes
Directions:
Put all of the ingredients in a blender and blend on high speed for a minute until a smooth consistency is reached.
Makes one serving
Serving size: 1 smoothie Calories 260 Protein 12 Carb 45g Sugar 36 Fiber 4 g Fat 5 g Saturated fat 4 g Sodium 78 mg
Tuesday, April 14, 2009
Dijon Turkey Cutlets
This is an elegant way to jazz up turkey. Pair with brown rice or whole wheat pasta for a great healthy meal.
16 ounces turkey breast cutlets (about 5-6 pieces)
1 ½ cups chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)
1 cup chopped white onion
3 cups sliced mushrooms (one 8 ounce package)
4 tablespoons grainy Dijon mustard *use a gluten-free brand such as Trader Joe's if you are on a gluten-free diet
1 teaspoon crushed garlic or 2-3 cloves, diced
1 tablespoon white wine
ICB spray or olive oil using olive oil sprayer (if both n/a use a teaspoon of olive oil)
Spray a large pan/skillet with ICB or olive oil sprayer, (or drizzle with a teaspoon of olive oil). Turn on medium heat, add turkey cutlets and brown for a bit, about 3-5 minutes on each side, the remove from the pan and set aside. Add the garlic, onions and mushrooms and 1 tablespoon of broth to the pan and sauté for 5-7 minutes, until tender. Return the cutlets to the pan, add the rest of the broth, stir in Dijon mustard and wine and simmer for 10 -15 minutes on low heat until turkey is tender
Variation:
Don’t like or have any turkey on hand? Chicken breasts work well instead.
Make 5 -6 servings,
Serving size: 1 cutlet with sauce Calories 150 Protein 27 g Carb 8 g Fiber 1 g Sugars 2 g Fat 2 g saturated fat 0 g Sodium 540 mg
Friday, April 10, 2009
Low fat Whole Grain Banana Bread….that tastes good!
This banana bread has very little added fat and the goodness of whole grain, higher fiber wheat flour, yet it manages to come out very moist and sweet. Cut a piece fresh out of the oven or serve warmed by toasting.
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
5 ounces light coconut milk
2/3 cup sugar
1/2 c egg substitute (such as Egg Beaters®)
2 large very ripe bananas, mashed
Directions:
Preheat oven to 350 degrees. In a small bowl, measure flour, 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. Pour into a loaf a sprayed with cooking spray and bake for 50-60 minute or until a toothpick comes out clean.
Makes 1 loaf (12 servings)
Serving size: 1 slice (1/12th of loaf) Calories 114 Protein 2.4 g Carbs 25g Fiber 3 g Sugars 13 g Fat 1g saturated fat <1g sodium 7 mg
Variation: Peanut butter banana bread,
Replace the coconut milk with ½ cup crunchy peanut butter
Makes 1 loaf (12 servings)
Serving size: 1 slice (1/12th of loaf) Calories 161 Protein 4.5g Carbs 27g Fiber 3 g Sugars 14 g Fat 5 g saturated fat <1 g Sodium 111 mg
Saturday, April 4, 2009
Baked Apples
Like apple pie? Try these instead for a warm, hearty treat that’s much lower in fat and calories.
4 large apples-rome, fuji, gala all work well
1 tbsp brown sugar
1 teaspoon cinnamon
2 tablespoons light maple syrup
2 tablespoons chopped nuts (pecans or walnuts)
2 tablespoons cranberries or raisins
1 teaspoon plus 2/3 cup water
1 teaspoon light margarine (*use a gluten-free brand such as I CAN'T BELIEVE IT'S NOT BUTTER if you are on a gluten-free diet
Preheat the oven to 350 degrees. Core though the middle of the apples, stopping short of going thorough the bottom (leaving about ½ inch). Place them in a shallow 2 quart baking dish. In a small bowl mix the brown sugar and cinnamon together, whisk in the maple syrup, and the tablespoon water and stir in the nuts and dried fruit. Spoon the mixture into the apples, divide the teaspoon of margarine between the four (putting a dollup on each), add the 2/3 cup water to the bottom of the dish and cover with a lid or aluminum foil. Bake for about 40 minutes or until apples are soft when pierced with a fork or toothpick
Makes 4 baked apples, four servings
Serving size: 1 baked apple
Calories 178 Protein 2 g Carb 40 g Fiber 6 g Sugars 28 g Fat 3 g saturated fat <1 g Sodium 31 mg
Thursday, April 2, 2009
Presto Pizza Quesadilla
This recipe puts a twist on the quesadilla concept, is very low in calories and is ready in a flash.
1 whole wheat tortilla (lower carb, high fiber variety recommended)
1/4 cup marinara sauce
2 tablespoons low fat mozzarella cheese
1 teaspoon chopped fresh basil
1-2 teaspoons chopped black olives
Lay the tortilla on a clean flat surface. Spread one side with the marinara sauce and sprinkle that same side with the remaining three ingredients. Microwave on high for 45 seconds-1 minute or heat in a small non-stick pan on medium heat for a few minutes on each side.
Variation: If you are watching sodium use low sodium tomato sauce and omit the olives.
Makes 1 serving
Serving size 1 quesadilla: Calories 135 Protein 11 g Carb 16 g Sugar 1 g Fiber 8 g Fat 7 g Saturated fat 2 g Sodium 715 mg
Saturday, March 28, 2009
Morning breakfast wrap
Rise and shine with this quick, sweet and tasty wrap that is filled with the goodness of fruit, fiber and protein.
1 whole wheat tortilla (lower carb, high fiber variety recommended)
1/4 cup non fat Greek yogurt
1 1/2 teaspoons brown sugar
¼ teaspoon vanilla extract
½ banana cut into ¼ inch thick slices
1 tablespoon chopped nuts
In a small bowl, mix the Greek yogurt, brown sugar and vanilla extract. Spread on the tortilla and top with banana slices. Sprinkle with nuts, roll up and enjoy!
Makes 1 serving
Serving size: 1 wrap Calories 220 Protein 34 g Carb 34 g Sugar 18 g Fiber 10 g Fat 6.5 g Saturated fat 0 g Sodium 245 mg
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