There has been a lot of buzz over the past decade about the health benefits of drinking coffee. To check out an article one of lastest findings, that sippin' java can cut the risk of developing Parkinson's disease, click HERE
A healthy take on a popular favorite.
Ingredients:
1 whole wheat pita
1/3 cup finely cubed cooked chicken
1-2 tablespoons barbeque sauce
1 tablespoon thinly sliced red onion
1-2 teaspoons finely chopped cilantro
¼ cup low fat cheese (mozzarella, or mixed Italian/cheddar blend)_
Directions:
Preheat oven to 350 degrees. In a small bowl mix the chicken with 1 tablespoon of the barbeque sauce. Sprinkle the pita with the cheese, add the onions, cilantro and top with chicken. Drizzle with second tablespoon of sauce if you like more. Place the pita on a baking sheet cooking spray and bake at 350 degrees for about 15 minutes or until crust is lightly browned/crispy.
Makes one serving
Serving size 1 pizza Calories 360 Protein 26 g Carb 47 g Fiber 5 g Sugars 10 g Fat 10 g Saturated 5 fat g Sodium 900 mg
A great way to use leftover rice, this treat is light and sweet, nice for a snack or breakfast
Ingredients:
½ cup cooked brown rice
½ cup unsweetened almond milk (like Almond Breeze) or light soymilk (*use a gluten-free brand if you are on a gluten-free diet)
1 tablespoon light maple syrup
½ teaspoon brown sugar
a dash or two of cinnamon
Directions:
Put the rice and the milk in a small pot and bring to a light boil. Reduce heat to low and simmer for 5 to 7 minutes, stirring occasionally until the milk absorbed and the rice thickens to a porridge consistency. Stir in the maple syrup and brown sugar, cook for another 30 seconds-1 minute. Sprinkle with cinnamon and serve.
Makes 1 serving, about ½ cup
Serving size: ½ cup Calories 175 Protein 3 g Carb 34 g Fiber 3 g Sugars10 g Fat 2.5 g Saturated fat 0 g Sodium 137 mg
A snappy lil' salad that makes a nice side dish with an Asian themed meal, or even a picnic lunch with sandwiches.
Ingredients:
3 cups cucumber- peeled, seeded, sliced thinly into rounds, then cut in half (Persian cucumbers are also nice to use)
1/4 cup + 1 tablespoon seasoned rice vinegar
1 tablespoon water
1 teaspoon sugar
1 teaspoon sesame seeds
a few dashes of red pepper (optional, if you want to add a spicy kick)
Directions:
Put the cucumber in a medium bowl. In a separate smaller bowl, whisk the remaining ingredients together and pour over the cucumbers. Mix well and chill before serving.
Makes 3 cups, 6 servings
Serving size 1/2 cup Calories 20 Protein 1 g Carb 5 g Fiber 1 g Sugars 4 g Fat 0 g Saturated 0 fat g Sodium 250 mg
This is, in a way, a variation on my original Skillet Potatoes recipe. Black beans add some extra fiber and the potatoes are spiced up to add some fiesta flair.
Ingredients:
2 extra large white potato (approximately 6’ x 2.5’’) or 2 medium, scrubbed well (leftover baked potatoes in the fridge are great, easier to cut)
1 red bell pepper, chopped
1 medium while onion, chopped
One 15 ounce can black beans, rinsed
One 15 ounce corn (fresh, canned or thawed frozen)
1 tablespoon cumin
1 tablespoon chili powder
salt and pepper to taste
chopped cilantro, (optional, for garnish)
green onion (optional, for garnish)
fat free sour cream or nonfat Greek yogurt (optional, for garnish)
ICB spray or olive oil using olive oil sprayer (if both n/a use 2 teaspoons of olive oil)
Directions:
If you are starting with raw potato- pierce with a fork and microwave on high until tender (about 8 minutes each). Cool for bit and cut into cubes. Spray a large skillet or pan with ICB/olive oil sprayer or drizzle with 1 teaspoon olive oil and add the pepper and onions. Sauté on medium heat for about 5-7 minutes, until just before brown. Add the potatoes, corn, black beans and spices into the pan and give a few more spritzes of ICB, olive oil with the sprayer (or drizzle with 1 teaspoon olive oil) and stir well and heat until browned and warm throughout, about 7-10 minutes (if using cold leftover potatoes, it will take a few minutes longer). Add salt and pepper to taste and garnish with fat free sour cream/Greek yogurt and green onion/ and or cilantro
Variation: You can substitute sweet potatoes to up the antioxidants in this dish or if you just like the taste better.
Makes 6.5 cups , 13 servings
Serving size: 1/2 cup Calories 130 Protein 4 g Carb 25 g Fiber 5 g Sugars 3 g Fat 1.5 g Saturated fat 0 g Sodium 180 mg
There has been A LOT of buzz over the past few years about the heart protective effects of eating chocolate, namely dark chocolate (in small amounts, of course!) To check out an article I found this week that summarizes recent research on chocolate consumption and it's potential to also decrease stroke risk, click HERE
Ok, to be honest this granola is not exactly super low fat or low calorie but a little goes a long way and it is very nutritious! It has healthy unsaturated fat, is low in sugar, and it is a good source of fiber.
3 cups old fashioned oats (*use a gluten-free brand such as Bob's Red Mill if you are on a gluten-free diet)
1/2 cup nuts (pecans, walnuts, almonds)
1/2 cup pepitas (green pumpkin seeds)
1/2 cup finely shredded unsweetened coconut
2 tablespoons brown sugar
2 tablespoons canola oil
1/2 cup light maple syrup
1/2 cup raisins
Preheat oven to 300 degrees. In a large bowl, mix together oats, nuts, pepitas, coconut and, brown sugar and set aside. In a small bowl, combine the oil and the maple syrup and pour into the bowl with the oat mixture. Mix well and spread onto a baking sheet coated with cooking spray. Bake for 25 –30 minutes, stirring every 7-10 minutes, until the granola is lightly browned. Remove from oven and stir in raisins. Cool completely before enjoying and store in an airtight container.
Makes 5 cups, 15 servings
Serving size: 1/3 cup Calories 170 Protein 4 g Carb 21 g Fiber 3 g Sugars 7 g Fat 8 g Saturated fat 1.5 g Sodium 42 mg 
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