Tzatziki

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I have several beautiful sisters.  One of them is named Becca.  We share quite a few things in common.  Among them . . . eating delicious food that is healthy!  She is a great cook and is constantly passing along her delicious, healthy recipes to me.  I am EVER so thankful because I usually know that if she loved it, then I’m gonna love it!  This is one of the gems she passed my way.  This Greek sauce tastes so fresh, cool, creamy, and tangy!  It’s flavored with dill, cucumber, and garlic and is the perfect compliment to SO many things!  I’ve found it to be a great substitute for mayo on sandwiches, it’s great in pita sandwiches or wraps, it compliments grilled meats like a champ (wait until you see tomorrow’s post!), etc.  It’s also commonly served as a side dish with pita bread triangles or veggies for dipping.  As you can see, it really can be used for SO many things.  I love to make up a batch and constantly pull it out at every meal because I just KNOW I will want some.  You will want to prepare this within an hour of serving time to prevent it from becoming watery.  Greek yogurt is thicker and creamier than other yogurt (so, don’t substitute).  I have found the dip/sauce to stay at a decent consistency for up to 24 hours.

Tzatziki
Recipe courtesy of my sister, Becca

1 cup grated peeled English cucumber (about 1medium)
1 cup plain fat-free Greek yogurt
1 tablespoon chopped fresh dill
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 garlic clove, minced
1 teaspoon freshly squeezed lemon juice

Pat cucumber dry with paper towels.  Combine cucumber and remaining ingredients in a small bowl; cover and chill 1 hour.

Serves 10.

Nutritional Information (Per Serving = 2 Tbsp.)
Calories:  17
Protein:  1.6g
Carbs:  2.5g
Fat:  0.1g
Fiber:  0.2g

Roasted & Stuffed Chili Rellenos

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Photo by Josie Fox Photography

Anyone who knows me well knows that I have some (ok, several!) unhealthy, guilty pleasures when it comes to food.  I am admitting that one of them is a good chili relleno.  I’m not sure where that comes from because the description of such sounds disgusting to me (pepper stuffed with fattening cheese, then battered, then deep fried – ugh), but I adore the taste!  You can imagine the joy and excitement when I just happened to be watching the Food Network a few years ago and saw Miss Rachel Ray throw this recipe down.  I might have gone out and bought the ingredients for the recipe that very day!  This is a 5-star recipe that Beau & I have been in love with since the first time I made it.  The roasted veggies, combined with flavorful spices give this a slight smokey taste that is mouth-watering.  The way the veggies, ground turkey, and pepper come together is like a modern Mexican dish that is bursting with flavors!  As you probably guessed, being a Rachel Ray recipe, it pulls together quickly (30 minutes or less).  Oh, and these make great leftovers.  I always make the entire batch of 4 peppers so that Beau & I can each enjoy one for lunch the next day.  YUM! (Thanks again to the talented Josie Fox for the photos in this post!)

Photo by Josie Fox Photography

Roasted & Stuffed Chili Rellanos
Recipe Adapted from Rachel Ray

4 large poblano peppers
1 lb. ground turkey
3 ears corn on the cob or 1 1/2 cups frozen corn kernels
1 tablespoons canola
1 red onion, chopped
1 jalapeno, seeded and chopped
4 cloves garlic, chopped
1 (15-ounce) can fire roasted diced tomatoes, drained well
1 1/2 teaspoons ground cumin, 1/2 palm full
1/2 teaspoon dried oregano, eyeball it in your palm
Salt and freshly ground black pepper
1 lime, juiced
1/2 cup part-skim Mozzarella cheese

Preheat broiler or grill pan to high.

Place poblanos under broiler or on hot grill and char evenly all over, 15 minutes.

While peppers are working, heat skillet over medium heat.  Add ground turkey and cook until no longer pink.  Remove from skillet and tent with foil.

Next Step - Adding the veggies to the pan. Don't they look so pretty?

Scrape the corn off the cobs or defrost frozen corn and dry by spreading out on clean kitchen towel. Heat 2 tablespoons light oil in the skillet over high heat. When the oil smokes or ripples add corn, onion, jalapenos and toss until the vegetables char at edges and onions are tender, 4 to 5 minutes. Reduce heat to medium-high and add in garlic, fire roasted tomatoes and season with cumin, oregano, salt and pepper. Cook another minute or 2 then add turkey back to pan.  Mix to combine then turn pan off.

Sprinkle the lime juice over the corn/turkey mixture.

Split the charred peppers open but not in half with small sharp knife then scoop out the seeds with a small spoon. Place peppers in a shallow baking dish and stuff each split pepper with lots of the corn/turkey mix, top each pepper with 1/8 cup cheese (or 2 Tablespoons) and place back under broiler to melt and char the cheese.

Serves 4.

Nutritional Information (Per Serving = 1 Stuffed Pepper)
Calories:  310
Protein:  32.8g
Carbs:  25.8
Fat:  8g (2.6g = Sat.)
Fiber:  3.5g
Sugars:  7.5g

Grilled Pineapple

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Here is a sweet little treat that won’t pack on the calories!  I am totally guilty of loving the grilled pineapple at various Brazilian restaurants, so I’m happy to provide a recipe that resembles the tasty stuff.  We made this for our Independence Day BBQ, and I’m pretty sure the entire family loved it.  It’s a cinch to throw together (literally took a couple of minutes) and it can quickly become the favorite part of any meal.  It’s even a tasty dessert if you ask me (and it goes great with a scoop of vanilla ice cream . . . but I didn’t tell you that!).  I’m pretty sure the biggest trick is trying to have only one slice!

Grilled Pineapple

2 Tbsp. agave nectar
1 tsp. olive oil
1 Tbsp. fresh lime juice
1 tsp. brown sugar
1 ripe pineapple, cut into 8 ½-inch thick slices

In a small bowl, combine the agave nectar, olive oil, lime juice, and brown sugar and whisk to blend. Set aside.

Prepare a hot fire in a charcoal grill or heat a gas grill. Lightly coat the grill rack with cooking spray. Position the cooking rack 4 to 6 inches from the flame.

Lightly brush the pineapple with the marinade. Grill or broil, turning once and basting once or twice with the remaining marinade, until tender and golden, about 3-5 minutes on each side.  Serve warm.

Serves 8.

Nutritional Information (Per Serving = 1 Slice)
Calories:  49.5
Protein:  0.2g
Carbs:  11.8h
Fat:  0.8g (0.1g = Sat.)
Fiber:  0.7g
Sugars:  10.5g

Baby Pasta Shells with Shrimp, Asparagus, & Marinara Sauce

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This is a GREAT light dinner option!  It tastes so fresh that I think it’s perfect for a spring or summer dinner.  I love the combination of these simple ingredients, but I’m a sucker for pasta, shrimp, asparagus, and anything smothered in marinara sauce!  You can always opt to make your own marinara sauce, but it’s pretty equivalent in calories to use a jarred one.  However and whenever you decide to add this to your dinner rotation, I hope you find it as satisfying as I did!

Baby Pasta Shells with Shrimp, Asparagus, and Marinara Sauce
Adapted from Skinny Taste

6 oz whole wheat pasta (I used baby shells)
1 bunch thin asparagus, tough ends removed
1 1/2 cups marinara sauce
1/4 cup parmesan
salt and fresh pepper to taste
1 lb. shrimp (shelled and deveined)

Boil about 4 inches of water in a large pot, when boiling add asparagus and cook about 2 to 3 minutes, or until tender crisp. Drain and chop into small bite sized pieces.

Meanwhile, bring a large pot of salted water to a boil (you can use the same pot from the asparagus not to dirty too many dishes). Cook pasta according to package directions for al dente.  Two minutes before pasta reaches al dente, add the shrimp and cook until the shrimp is pink and not longer translucent.

While pasta is cooking, in a medium saucepan heat 1-1/2 cups marinara sauce. Drain pasta and RESERVE a cup of the pasta water.

Return pasta back to the pot and toss with marinara, asparagus, grated cheese, salt and pepper and a 1/4 cup of the pasta water or as needed to loosen the sauce. Divide between four bowls and top with fresh pepper and more grated cheese if desired.

Serves 4.

Nutritional Information Per Serving
Calories:  374
Protein:  33.1g
Carbs:  43.3g
Fat: 7.7g (2.7 = sat)

Dirty Quinoa

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Quinoa!  Oh, how I love quinoa!  If quinoa is new to you, it’s time you try it.  It’s a grain and when cooked in water it fluffs up like rice or couscous.  (Thus, it can make a great substitute in dishes where you might think of using rice or couscous.)  It comes in red or white, but I seem to see it more regularly sold in the white variety.  Quinoa is very good for you as it has a higher protein content than any other grain and it’s a complete protein to boot (meaning it contains all 9 essential amino acids).  It’s gluten free, rich in fiber, low on the glycemic index, and includes lots of healthy nutrients (including calcium, iron, and protein).  It cooks up similar to rice (using 1 part quinoa to 2 parts water), but I suggest rinsing the quinoa before cooking.

Now. . . this recipe was delicious!  It was a nice change-up to our weekly menu.  We loved how the flavors came together, and the texture was great.  We love a little spice in our house, so we think that using the hot sauce is a MUST.  It really takes the overall flavor to a new level.  I loved how I could make this all in one pan.  Even better, I loved that we had leftovers for the following day because I couldn’t wait to eat more of it!

Dirty Quinoa
Adapted from Confections of a Foodie Bride

1 lb lean ground Turkey
1/2 Tbsp olive oil
1/2 cup medium white or yellow onion, diced
1 stalk of celery, diced
1/2 medium green or red bell pepper, seeded and diced
2 cloves of garlic, minced
1 green onion, sliced thinly (dark green parts separated from white/light green)
1 cup quinoa, uncooked
2 cups chicken broth/stock
1 bay leaf
Salt
Pepper
Cayenne (optional)
Tobasco sauce (optional)

Brown lean ground turkey in a non-stick pan over medium heat until mostly browned. Remove from pan and set aside. Add 1/2 tablespoon olive oil to the pan and add onion, celery, and bell pepper. Stir frequently until the vegetables begin to brown. Add garlic and white/light green parts of the green onion. Stir and cook for another 2 minutes.

Pour in quinoa and stir to mix. Add cooked ground turkey, chicken broth and bay leaf. Bring to a boil and then cover and simmer for 30-35 minutes, stirring occasionally) until the liquid has been absorbed. Season to taste. Serve topped with green onions, additional chopped bell pepper (if desired), along side your trusty bottle of hot sauce.

Serves 4.

Nutritional Information Per Serving
Calories:  371
Protein:  29g
Carbs:  35.7g
Fat:  12.6g  (2.8 = Sat)

Friday Feature: The Health Benefits of Peanut Butter

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Did you know that peanuts are not even a nut at all, but that they are actually legumes?  Peanut butter is packed with good nutrition that can easily be incorporated into your snack and meals. There is a common misconception that PB should be avoided because of its high fat content and the amount of calories it contains.  However, the following health benefits would indicate that PB, eaten in moderation, might just do our bodies some good!

1.  PROTEIN is present in high amounts when it comes to peanut butter.  This means that peanut butter can help us to fill fuller longer, it can help build & repair muscle tissue, and assist in all other protein-related functions that take place in our bodies!

2.  PB surprisingly contains FIBER (probably because it’s in the legume family)!   Fiber helps in regulating both blood cholesterol and blood sugar levels.  It also helps regulate your digestive system by promoting healthy bowel movements (did I really just write that!?!), and also keeps you fuller longer (like protein).

3.  We find the HEALTHY FATS in PB!  Surprisingly enough, PB can be compared to olive oil in that they both contain the same ratio of saturated to unsaturated fats.  These healthy fat levels can help lower your risk of developing heart disease (by keeping bad cholesterol levels down) and type 2 diabetes.

4.  There are other IMPORTANT NUTRIENTS found in PB.  You will find varying amounts of niacin, vitamin E, calcium, copper, potassium, iron, and magnesium in PB.  There is also the presence of resveratorol which has anti-microbial properties that help the body to effectively deal with bacteria!

So!  It looks like PB is a GREAT food to add to our menus!  People have asked me what kind of PB to buy.  I suggest buying natural PB (I buy mine freshly made from the health food store) as the nutrients are much more prevalent.  However, reduced fat brands of PB are great too!

Because peanut butter is so calorie dense, we should not eat it be the cup-fulls!  A good amount of PB to have daily is approximatley 1 – 2 tablespoons.  Some ways to eat your peanut butter might include:

  • PB on toast.
  • PB & jelly sandwich.
  • PB on a rice cake (I LOVE this on the chocolate rice cakes!).
  • PB on celery.
  • PB on apple slices.

PB can really be incorporated to nearly any fat loss program.  However, once again, because it is calorie dense it is cruicial to meaure out your portion because getting just a little extra can add a lot of calories to your menu that will negate all fat loss efforets.  You MUST go check out this video that my friend Dan created!  He & I work together and we have a blast!  He made this video one day after we discovered the measuring mistake (thus the lack of fat loss) by one of our clients.  So, after you watch this video I am quite convinced that you will be sure to measure your peanut butter each time you pull the jar out!

Video:  Love the Peanut Butter

Slow Cooker Multigrain Hot Cereal

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I’m giving a “shout out” to my aunt Annie today!  This recipe comes straight from her and I’ve been in love with this hot cereal ever since she shared the recipe with me! First off . . . I love the cooking method.  I am usually quite busy most mornings, so the option to cook breakfast in the slow cooker overnight works wonders for me!  I don’t even have to really do anything and I just wake up to a hot breakfast.  It doesn’t get much easier than that!  Additionally, I love the taste that comes from the mixture of all these wonderful whole grains.  I might have to say that my favorite grains in the cereal would be the quinoa and the wheat.  I just love the texture that these two grains provide in the cereal and when I eat the cereal it’s almost as if the grains pop in my mouth.  This is one of those hot cereals that I love to throw my Strawberry Topping on.  It makes it SO delicious.  I also like to mix up a serving size of my vanilla protein drink and then pour it over the cereal (like you would milk).  Stirring Greek yogurt into the cereal has also proven to be wonderful as well!  However you decide to enjoy it, I hope you find as much pleasure in the cooking method AND the taste as I do.

Slow Cooker Multigrain Hot Cereal
Source:  Adapted from Aunt Annie

4 cups steel cut oats
1/2 cup barley (whole, not pearled)
1/2 cup red quinoa (or white works too)
1/2 cup kamut
1/2 cup spelt
1/2 cup rye
1/2 cup amaranth
1/2 cup millet
1/2 cup wheat

Combine all ingredients making 8 total cups of dry cereal.  (You can easily change the proportions to fit your tastes.)  Put desired amount of cereal into a strainer and rinse thoroughly (this hot cereal cooks in a 3 to 1 ratio . . . 3 parts water to 1 part dry cereal).  Measure 1 cup rinsed cereal to 3 cups water (and a dash of salt), put in glass pyrex bowl and set it inside the slow cooker.  Put enough water in the slow cooker so the water is barely touching the bowl, going about 1/4 – 1/3 up the pyrex bowl.  Cook on high for 4 1/2 hours, then on low for 1/2 hour more. You can also cook on low for 8-10 hours (cooking it overnight so it is ready for breakfast the next morning).

Add desired toppings like strawberry topping, maple syrup, raisins, milk, fresh/frozen berries, protein drink, yogurt, etc.  You can also put in vanilla or almond flavoring.

Alternative Cooking Method
Add to rice cooker in 1 to 3 ratio of cereal to water.  Add a dash of salt and cook as you would rice.

1 Cup Dry Cereal Makes Approximately 4 Servings.

Nutritional Information without Topping(s)
(Per Serving =  Approx. 3/4 Cup Cooked Cereal)
Calories:  134.6
Protein: 5.2g
Carbs:  26.4g
Fat:  2.1g (0.4 = sat)

Strawberry Topping

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This is a great little topping that I love putting in my hot cereals.  It adds a lot of flavor and sweetness, yet not a lot of calories.  I like to make a batch of this and then keep it in my refrigerator for easy access each morning when I heat up my hot cereal.  This topping is also great on pancakes, waffles, and french toast and is a great alternative to syrup.  This would also be yummy on top of ice cream if you’re having an indulgent moment. This recipe comes straight out of one of my favorite cookbooks . . . America’s Test Kitchen rarely lets me down!

Strawberry Topping
Source:  The America’s Test Kitchen Healthy Family Cookbook

4 cups fresh strawberries, hulled & sliced thin
1/4 cup sugar
Pinch salt
1 tablespoon fresh lemon juice

Toss 2 cups of the strawberries, the sugar, and salt together in a large bowl and let sit, stirring occasionally, until the strawberries have released their juice and the sugar has dissolved, about 30 minutes.  Transfer the mixture, including all of the liquid, to a small saucepan and stir in the remaining strawberries.  Cook over medium heat until the juice has thickened into a sauce, about 6 minutes.  Off heat, stir in the lemon juice.  Let cool 1 hour before serving.

Serves 6.

Nutritional Information (Per Serving = 1/3 Cup)
Calories:  50
Protein:  1g
Carbs:  14g
Fat:  0g
Fiber:  2g

Mashed Cauliflower

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Here is a creative way to enjoy your veggies!  These come out to be the consistency of mashed potatoes and even taste similar.  It’s strange, but I don’t care how strange it is as long as I like it. . .  and I LOVE these.  It’s a great way to sneak some veggies into the tummies of your kiddos because they won’t really even know that these aren’t mashed potatoes.  Genius!  This concept of mashed cauliflower isn’t really new to the “diet world” but it seems like I’ve seen a gazillion different ways to prepare them.  With that being said, the base concept is the same in that you cook cauliflower until it is tender, add some liquid (milk, fat free half-and-half, buttermilk), and mash them until you are left with the consistency of mashed potatoes.  I usually add half of the liquid, check the consistency, and then add more if needed.

Here’s my version of mashed cauliflower, but feel free to experiment to your liking.  Have fun being super tricky in serving these (and you must tell me if your tricks succeed)!

Mashed Cauliflower

4 cups cauliflower florets
2 garlic cloves, peeled & sliced
1/8 – 1/4 cup low-fat buttermilk (low-fat milk works too)
I Can’t Believe It’s Not Butter Spray, to taste (approx. 1 ounce)
Salt & Pepper, to taste

Steam cauliflower and garlic until cauliflower is soft and tender.  Puree cauliflower and garlic in a food processor, adding buttermilk and butter spray until desired consistency is met.  Season with pepper and serve.

Serves 4.

Nutritional Information (Per Serving)
Calories:  33.4
Protein:  2.6g
Carbs:  6.4g
Fat:  0.4g (0.1g = Sat.)
Fiber:  2.5g
Sugars:  0.7g

Fit Ranch Dip (and Dressing Too)

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This is a staple around my house!  It is amazing the way this dip/dressing comes together and tastes so much like the REAL thing.  Have you ever blended cottage cheese?  Well, if not, you’re about to do it because I’m not sure how you can resist trying this!  By taking cottage cheese and blending it you end up with a very similar texture as sour cream.  I just add Ranch seasoning to it, and magically I have a ranch dip that is low in fat and high in protein.  This works great on a relish tray with vegetables, I put it on my baked potatoes, I often times add a little milk to it to make it more of the consistency of dressing and then use it as such on my salads (it tastes so good on taco salads), and whatever else you like to use ranch for.  I’m sure it’s easy to see why this is a staple at my house.  Perhaps it can become a staple at yours too!  Feel free to play around with the flavors or seasoning packets.  My favorite at the moment is the Spicy Ranch mix.

Fit Ranch Dip

1 cup 2% milkfat cottage cheese
1 tsp. ranch seasoning (such as Hidden Valley Ranch seasoning mixes)

Put cottage cheese in a food processor or blender.  Process/blend until smooth (texture should resemble that of sour cream).  Add ranch seasoning and process/blend until combined.  Serve.

Serves 8.

Nutritional Information (Per Serving = 2 Tablespoons)
Calories:  27.3
Protein:  3.9g
Carbohydrates:  1.4g
Fat:  0.5g (0.3g = Sat.)
Fiber:  0g
Sugars:  0.1g