Archive for the 'Recipes' Category

What’s Good for the Goose is Good for the Gander!

Published on April 14, 2013 in breakfast, Food Tips and healthy snacks. 1 Comment
Susanna DeRocco
Both Melanie and I spend a good amount of time helping  people incorporate healthy foods into their busy lifestyles. If you have children or regularly spend time around children, you know that the assortment of foods designed specifically to entice them can also be giant, tempting stumbling blocks for us.  Honestly, how many times have we sabotaged our nutritional goals by dipping into something that we have purchased specifically for our children? I know I can think of a few!
What we feed our children is equally, if not more important, than what we feed ourselves. So important, in fact, that I am going to replace the word ‘feed’ with the word ‘nourish’ because I believe there is a big distinction between those two words.  It may sound corny, but think about what we are trying to do.  When we nourish ourselves with food we are caring for oursevles by fueling our bodies for energy and strength.  The most nourishing foods come from whole and natural sources.  As Fit Mom’s, we work incredibly hard to  incorporate these foods into our lives; we are role-modeling these behaviors for our children!  So, why on earth are we purchasing different foods for them?!?!  Their young bodies and brains are still developing and need the nutrients provided by eating a variety of whole foods for fuel, not an onslaught of  ‘things that cannot be pronounced’.  Most of these highly processed foods ultimately leave our kids unsatisfied and hungry for something else.  Frankly, some of them may even be harmful.  The last time my kids asked me for tertiary butylhydroquinone (TBHQ) was…ummm…yeah, never.
Even when our children are active and need to eat highly caloric meals, what goes into their bodies should be supporting their activity and replenishing those energy stores ; what goes into their bodies should most certainly be recognizable.  Our bodies don’t recognize highly processed foods that contain hydrogenated oils, additives, preservatives and dyes. Having a few of these things on occasion is fine–believe me, my kids get their fair share–but our bodies are not designed to process large amounts of these things.  What holds true for us, holds true for our (often) smaller counterparts; a little here and a little there quickly adds up.
So, what can you do?  I am not going to delve into all of the challenges we might face in this article–I could write a book!  But you can absolutely begin at home and snacks seem to be one of the biggest culprits.  Start with some label-reading basics.  Depending on the their age, why not decide together on one of the processed items you could eliminate from your cabinets and work together to find an alternative? I know, I know–sometimes there just isn’t a good alternative–this is where you can work together to find a compromise.  Make small, incremental changes and build your repertoire of recipes slowly.  Let the kids select recipes, create their own recipes, customize for taste, help stir, mix, chop, pour–even put together and decorate a ‘snack’ binder.  Creating their own resource and eventually using it to make something on their own is very empowering!  For older kids (honestly, my kids would not be excited to decorate a snack binder) try making a snack/meal into an “Iron Chef” or “Top Chef” experience.  On a weekend when you have time, try encouraging them to make something for friends or family or have them create something by utilizing a “special ingredient”.   The sense of pride they feel when they present their creations can definitely boost interest and confidence!  One morning my 12-year-old son and three of his friends all made their own version of  “scrambled eggs” and sampled each other’s creations.  Getting kids engaged and involved definitely makes a difference.
Okay, back to you.  If it’s the sweets you find tempting, consider getting the culprits out of the house. Take the kids out for a treat instead of having it at home.  Or make some home-made desserts (like some of the items below). Create a new dessert expectation by including things like fresh strawberries, watermelon, and applesauce on the ‘dessert menu’.   My kids are no different than yours; they love ice-cream, cookies, & brownies.  But when I buy a watermelon very early in the season or strawberries when they haven’t had them in a few months, or freeze bananas and make them into ‘soft-serve’, they are excited to have these things, as well.  The other types of desserts will be enjoyed more if they are not offered or expected all of the time.
To help you and your kids on your journey toward eating more whole -foods, we have provided some snack ideas that can also double as quick breakfasts.   Children (yes, even teens) are naturally curious and are more likely to eat what they have had a hand in creating. Try some of the recipes below, but be flexible.  Experiment!  Let your child help with the recipe and come up with substitutions, if necessary (strawberries instead of raspberries in the smoothie, for example).
Do you have a healthy breakfast, snack or dessert that goes over well in your house?  We would love to hear about it!
Power Smoothie (breakfast = 1 serving or snack)
This smoothie packs a lot for you and your kids in one glass!  For the record, the spinach is undetectable. After they have enjoyed a few, see if they can detect the ‘secret ingredient’!
1 cup water
1 banana
1 cup raspberries (frozen) or mixed berries (frozen)
1T almond butter
1T flax seed/meal
1/4 cup spinach
Blend together and enjoy!
Breakfast Sweet Potato Pudding (from pcrm.org)- (breakfast, snack or dessert)
This is a quick and nutritious breakfast or snack that is high in fiber to help keep you full throughout the morning.
(makes 3, 1/2 cup servings)
1/3 c rolled oats
1/2 c milk
1 c cooked sweet potato
1 T real maple syrup
1/2 tsp cinnamom
Combine all ingredients in blender and blend until smooth and refrigerate. My kids ask for this “dessert pudding”after dinner!
Frozen Banana Bites (snack or dessert)
Cut ripe bananas in one inch chunks
Put into zip lock bag with enough orange juice (not from concentrate)to coat them (about 1/4 cup)
Shake to coat and pour off excess juice
Lay flat to freeze (they will have texture of ice cream)
Muffin Tin Breakfast Bars (recipe/photo courtesy of Snack-Girl.com)
Cereal Bar Recipe
1/2 cup peanut butter or other nut butter
2 bananas, mashed
1/2 cup whole nuts (choose your favorite)
1 ½ cup total of dried fruits (cherries, cranberries, apricots, raisins, coconut, etc.)
1 cup rolled oats
1 tsp vanilla (optional)
Pinch cinnamon (optional)
1/4 cup pumpkin or sunflower seeds (optional)
Preheat oven to 350 F. In a food processor, coarsely chop nuts and dried fruits. Mix nut butter and bananas until a paste forms. Add the rest of the ingredients and mix. Spoon into lightly greased muffin cups and bake for 15 minutes. Can be stored in refrigerator for 5 days.
Banana Popsicles (breakfast, snack or dessert)
Cut bananas in half and place on popsicle sticks
Freeze or chill if desired (helps the yogurt to adhere to the banana)
Dip bananas in yogurt, peanut butter, almond butter, dark chocolate (for a more decadent dessert) or even the mix below (see Peanut Butter Dippers)
Roll banana in toppings like low-sugar, high-fiber cereals, (I like Nature’s Path Heritage Flakes and Optimum Slim Vanilla) unsweetened coconut flakes, sunflower seeds, home-made or Bare Naked Fit granola, ground nuts, etc.
Freeze-again or enjoy as is!
Peanut Butter Dippers (snack)-perfect for after school
1/2 c vanilla Greek yogurt
1/2 c peanut butter or PB2 for less fat and calories
1/4 tsp cinnamon
Mix together in a small bowl. Use dip with banana chunks, apples, carrots or celery
Fruit Kabobs-(breakfast or snack)
Thread any fruit on plastic toothpick or wooden kabob skewers. Dip into low fat vanilla greek yogurt or the peanut butter dip above. It’s just more fun to eat fruit on a kabob!!
Finally, for a more involved make-ahead breakfast, lunch or snack try these: Don’t like zucchini? Substitute chopped spinach? Not a fan of mushrooms? Add sundried tomatoes.  Not a fan of Gruyere?  Try Feta cheese. Frittatas are great for using up any vegetables that are headed for the compost heap!
Muffin-tin Frittatas (courtesy of Martha Stewart)
1 medium zucchini
4 to 6 white mushrooms
1 red bell pepper
1 yellow bell pepper
16 large eggs
2 teaspoons salt
3/4 teaspoon freshly ground black pepper
1 tablespoon chopped chives
1/2 cup finely grated Gruyere or fontina cheese
Olive-oil cooking spray
Lightly spray two 24-mini-muffin tins. Slice zucchini into 1/8-inch rounds. Slice mushrooms lengthwise into 1/8-inch pieces. Core and seed red and yellow bell peppers. Chop into 1/8-inch dice, and set aside.
Preheat oven to 400 degrees. In a large mixing bowl, whisk eggs, salt, pepper, and chives, and set aside. Arrange cut zucchini, mushrooms, and peppers in each muffin tin. Ladle egg mixture into each tin, just even with the rim, and sprinkle with cheese.
Transfer to oven, and bake until frittatas are set, 8 to 10 minutes. Serve warm, or at room temperature.
Remember, what’s good for the goose, is good for the gander! :)

Spring Challenge

Published on March 5, 2013 in Challenge of the Week, Recipes and Uncategorized. 0 Comments

Spring is coming which means sleeveless tops and bathing suits on spring break for some of us! BUT, every Fit Mom knows, the spring challenge below is about focusing on what is good for you and eating to fuel your body…not a  diet prescription to eliminate calories for weight loss. When your body is fueled properly, you perform better and get the results you want. It’s not about “being good” one week, and being “bad”another. It’s about finding whole foods that you enjoy and can incorporate easily into your lives.

If you are in my classes, you received an email with instructions on how this challenge will work. Below are the common nutritional pitfalls we all encounter at times. Read the question below each one before choosing your strategies. Think about why this nutritional pitfall is occurring and how you can change you behavior for a better outcome.

1.) The ol’ 3-5pm slump–you are ready to eat your arm off and likely reach for whatever is available:

Think: “Why am I so hungry?”  “Did I have enough to eat today?” Did my meals look something like this:

Breakfast: This one-minute muffin in a mug topped with 1 cup of Greek yogurt or with a side of 2 eggs and piece of Ezekiel toast w/one T almond butter.  This is roughly a 350-400 calorie breakfast that is super-fast to make, will jump-start your metabolism and hold you until your snack.

Lunch: Lentil soup, (a great thing to make on a snow day–you can freeze lunch-size portions!),  side salad

Dinner: Soy/Maple Marinated grilled/oven-baked salmon,(you don’t need to use a plank) one medium baked sweet potato, roasted asparagus.  You can use the oven for all three; a simple, quick meal loaded with wonderful colors and nutrients!

Snack: Ak-Mak crackers, 2 Laughing Cow cheeses, sundried tomatoes (in package, not in oil).

Strategies:

A. Have a healthy snack ready to take out before diner. Try cut up veggies with hummus or guacamole, a hard boiled egg, or cut fruit with plain Greek yogurt. I recommend staying away from nuts at this hour because it’s very easy to overeat  them when hungry. Remember to prep on the weekend so you are ready for the week and have some ready for  the weekend too so you can stay on a healthy eating schedule.

B. Eat a 350 calorie breakfast, 150-200 cal snack, and a 350 calorie lunch and another 150-200 cal snack. This will keep you from being too hungry at 3p and help eliminate carb cravings at that time.

C. Drink a cup of hot tea (flavored is ok) or seltzer water squeezed with lemon or lime.

D. Clean out cupboards/fridge so you only have healthy options to choose from. If your guilty pleasure isn’t there- you can’t eat it!

2) Weekend Warrior: Tackling errands, running to multiple sports commitments, going out with friends; we are out of our routines and the temptation to splurge often leaves the healthy habits we practice all week by the wayside!

Think: “Is there an easy, healthy alternative to Friday night pizza?”  “Can I plan some healthy snacks to bring while I am out and about?”  “Which meals can I prepare at home to prevent the entire weekend from becoming one giant indulgence?”

Strategies:

A. Eat a large, healthy breakfast make sure your breakfast includes healthy fats, proteins and carbohydrates, as well as fruits or vegetables.  Some people sleep-in, miss breakfast and hold-out for lunch only find themselves starving and making unhealthy choices.  Try to eat within an hour of waking up, whenever that happens to be.   A two-egg omelette loaded with spinach (or other greens like swiss chard), and a small crumble of feta cheese with a piece of Ezekiel toast skimmed with almond butter topped with apple slices should keep you satisfied!

B. Plan your meals/snacks wisely: If you know you are going to multiple places (Target, grocery store, etc.), plan a healthy snack to keep in your car like apples, nuts, carrot sticks/cheese stick.  If you know you will be going out to dinner, make that your only splurge.  Try to avoid going out to dinner one night and then out to breakfast or lunch, the next.  If you are exhausted from cooking all week,  order out one night and plan a simple meal that you make the next.  Remember, anything that you make yourself is likely to be a better choice than ordering out!

C. For “Pizza” Night: Make your late afternoon snack count.  Cut vegetables and serve as an appetizer.  Have a salad first (without cheese, croutons, etc).  Choose whole wheat, thin crust.  Avoid ordering/carrying out bread or bread sticks.  Avoid extra cheese.  Load your pizza with vegetables (caramelized onions, mushrooms, peppers, spinach, arugula).  You can even wilt some spinach with a little bit of garlic at home to top-off your carry-out/delivery. Or bag the pizza this week.  Your kids can still enjoy it while you take-out sushi!

D. If you do have to make a stop at an area restaurant or are going out to dinner (not a special occasion) here are some strategies to help you stay on track:

Look for poached, baked, broiled, grilled or steamed items; avoid breaded items & cream-based  sauces

Do not be afraid to substitute steamed vegetables for fries!

You can request ‘naked’ vegetables (without butter) or ask for vegetables sauteed in olive oil

Ask for ½ portion of your meal to be boxed up (portions are generally too large) or share with a friend

Choose water over soda/alcohol

Avoid condiments like sour cream, butter, mayonnaise, creamy sauces or dressings

Avoid words like “fried”, “tempura”, “batter-dipped”                                                                                                                       

Choose vinegar-based dressings; avoid cream-based dressings                                                                                                          

Ask for all sauces/dressings on the side; dip fork into dressing instead of pouring the dressing over the salad

Avoid ‘extras’ in salads like croutons, cheese, bacon, fried noodles/tortillas                                                                                  

Choose low- sodium soy-sauce when eating sushi/sashimi                                                                                                            

Add vegetables whenever possible (even Subway now offers spinach along with lettuce, tomato, peppers, banana peppers and even avocado at some locations)

 

3.)Salty & Sweet Craver- you crave sweets after dinner or any meal, and you like a salty snack with lunch or between meals.

Think- why am I craving this food? Am I thirsty, tired, bored, upset? Is it PMS? Am I truly hungry or could I walk the dog, call a friend, check Facebook or do another activity until it’s time for a “real” snack.

Strategies:

A. Find healthy substitutions for the foods you crave. Check out this list here to get you started: http://fitmombaltimore.com/2012/01/healthy-alternatives-to-satisfy-salty-and-sweet-cravings/

B. Ask yourself if the food you’re craving is a habit. You know it’s a habit if you crave it at the same time each day and if it’s everyday. Ie. you want a piece of chocolate every night after dinner. Have the confidence  to know you can break the habit and choose a healthy alternative. The hardest day is the first one without  the sweet or salty craving. After the first day, each day after gets easier until you forget the craving. I’ve done this….you can too! This isn’t to say you can never have something sweet or salty. Enjoy a treat once in awhile- not every night!

C. Take unhealthy cravings out of the house. If you can’t see it, you can’t eat it. If you crave ice cream every night- don’t have it in the freezer. It’s that simple. Go out for ice cream once in awhile and really enjoy it when you do.

D. Ask yourself what the food you’re getting ready to eat is going to do for you? Is the 3o secs of pleasure worth the guilt you feel after you eat it?

 

4.) Mindless Eater: Are you snacking away while packing kids’ lunches or preparing dinner or eating at night?

Think: “Am I really hungry?”  Is it time for a snack or meal? ”Am I eating due to stress?”  “Do I need this or has this become a habit?”  “Did I eat enough (breakfast/lunch/snack)?” Physical hunger comes on more gradually, you are usually open to more options and does not produce feelings of guilt.  Emotional eating comes on suddenly, you crave a specific food, and usually produces feelings of guilt.

Strategies:

A. Stall/Distraction: Chew gum, wait 10-15 minutes, go for walk, engage in other activity.

B. Remove temptation: That’s right.  Get it out of the house.  It sounds easier said than done but if you only have healthy food in your pantry and in your refrigerator, that is what you will eat!

C. Check-in with hunger (Hunger Scale) OR Manage Stress (sleep, exercise, breathing, visualization,)

D. Substitute-Replace unhealthy food w/healthy food.  If you are truly hungry, have pre-cut vegetables with hummus or with a 100 calorie pack of guacamole at-hand when you are prepping those meals.  Give yourself a healthy ‘appetizer’ that will satisfy your hunger and keep you on track with your nutritional goals!

Remember to choose one pitfall and list your strategy at the beginning of the week. Mark your calendar accordingly and note how you look and feel after 4  weeks! Report back to me and let me know what is working for you and what is still challenging you. Susanna and I will post more info to help you as the challenge progresses. Treat your body well!

 

 

 

 

 

More Breakfast Ideas

Published on January 24, 2013 in breakfast and Recipes. 0 Comments

I posted protein pancakes that my kids LOVED, but if your child cannot eat them due to a nut allergy, here is another pancake recipe to enjoy:

2c plain greek yogurt(or use 2 1/2c cottage or ricotta cheese)

2 eggs

3T coconut oil

2T sugar

2T brown sugar

2 c whole wheat flour

1/2 tsp salt

4 tsp baking powder

water

1. In a blender, blend the eggs, yogurt and oil. Add the sugars, flour, salt and baking powder. Blend until smooth, adding as much water as needed until batter is not too thick and not too runny.

2. Cook on pre heated griddle until pancakes are brown on bottom adn form bubbles on top. Flip and cook on other side.

I serve pancakes with cut up strawberries mixed with no sugar added strawberry jam. These also freeze well for a quick breakfast before school.

 

Breakfast Burrito

 

1 wrap or tortilla

2 egg whites and 1 whole egg

veggies of your choice

Laughing Cow wedge-any flavor

1. Heat wrap in microwave. Scramble the eggs with 2T water and add veegies of your choice. I like spinach and asparagus in mine.

2. Spread the Laughing Cow cheese on the wrap. Add the egg/veggie mix and wrap it up to go!

Start Your Day Off Right With A Healthy Breakfast!

Published on January 23, 2013 in breakfast. 0 Comments

A great way to kickstart your metabolism in the morning is by eating a hearty, nutritous breakfast. Keep in mind, 60-80% of your calories are burned while your body is at rest- this is your basal metabolism. Two ways to raise your metabolism are through strength training (more muscle=more calories burned to keep the muscle alive), and high intensity intervals (think tabatas). Both these types of exercise produce an ”afterburn” that can last up to 48 hours after exercise. This means your body continues to burn calories at a higher rate long after your workout. Performing steady state cardio (think 30-45 min on treadmill) does not produce an afterburn  effect. While running/cardio has its benefits, it’s not the most effective type of exercise to burn calories and lose fat.

Here are some awesome breakfast recipes to start your day off right! Remember, eat like a king for breakfast, like a queen for lunch, and a pauper at dinner. pack most of your calories in early in the day while your body is utilizing more calories to perform. Eat less at night as your body begins to slow down and prepare for a nights sleep.

Banana-Blueberry Baked Oatmeal- a make ahead breakfast or dinner idea!

2 C uncooked oatmeal (quick or old fashioned)

1/2 c toasted and chopped walnuts (optional)

1/4 c brown sugar

1 tsp baking powder

2 tsp cinnamon

2 C skim milk

1 egg

1 1/2 T butter

2 tsp vanilla

1 1/2 c blueberries or (use chopped apples and cinnamon)

2 ripe bananas

maple syrup or honey- optional

1.Preheat oven to 350. In a large bowl, mix together oats, walnuts, brown sugar, baking powder, cinnamon, and salt. In another bowl whisk together milk, egg, butter, and vanilla. Add to the dry ingredients and stir until just combined.

2. Fold in the blueberries. Spray bottom of an 8 inch pan and add sliced bananas. Pour batter over bananas and top with remaining walnuts.

3. Bake uncovered for 35-40 minutes or until top is golden brown. Top with syrup or honey if desired.

This dish is hearty enough to serve as dinner. I served it with a fruit salad on the side.

 

In addition- here are three links to find quick and easy breakfast recipes. One is for “eggs in a mug” and the other is for quiche and a quiche- like dish called quinoa bake. Both are good for a “breakfast for dinner” night.

Eggs in a Mug and other breakfast recipes: http://www.hungry-girl.com/biteout/show/2386

quiche: http://allrecipes.com/recipe/crustless-spinach-quiche/detail.aspx?event8=1&prop24=SR_Title&e11=crustless%20quiche&e8=Quick%20Search&event10=1&e7=Home%20Page

quinoa bake: http://www.wholeliving.com/133027/quinoa-spinach-bake

Peanut Butter Protein Pancakes (The Everything Quick Meals Cookbook)

1C whole wheat flour

2T brown sugar

1/4 tsp salt

2tsp baking powder

1 egg

1 C coconut  milk

2T melted butter

1/3C peanut butter

water

1. In medium bowl, stir together flour, brown sugar, salt and baking powder.

2. In another bowl beat together the egg, coconut milk, melted butter, and peanut butter.

3. Combine the wet and dry ingredients. Add as much water as needed until you have batter at the consistency you prefer. (less water for thicker pancakes).

4. Pour the batter on hot griddle (spray with cooking spray) and cook until browned on the bottom and bubbles form on top. Flip and cook on the other side. I made these pancakes thin and they cooked quickly and easily.

If you have any other breakfast ideas you and your family enjoy, please share here on this site! It’s the most important meal of the day….lets help one another with  quick and healthy options you’ve already tested!

 

 

Thanksgiving Sides with a Side Note

Published on November 13, 2012 in Recipes and Uncategorized. 0 Comments Tags: .

Susanna DeRocco

Healthy Bodies, Happy Minds

As you are aware, we are moving into a season that revolves around gratitude, love, celebration, family, and food.

With Thanksgiving around the corner, I have provided a few healthy and simple side dishes (and one ‘leftover’ recipe) to consider in lieu of the creamier, more decadent sides to which we may be accustomed.

The fact is, the few, special meals you may have with your family and friends throughout the holidays are often flanked with tradition–a big part of which includes certain foods.  There are some things that you just cannot mess with when it comes to these far-reaching rituals. Altering or removing a certain dish could be the “Et tu, Brute” that puts the family over the edge (the lime jello-pineapple- ‘mold’ incident of 1997).

Most of the time I can find a healthy alternative to recipes but the truth is,  sometimes there is just not a good substitute (i.e. the pie-crust incident of 2009 ).  My philosophy for the holidays is to make that special dish–the one you just cannot live without–the way you like it.   Enjoy a bit of that special dish during your holiday meal (just not the entire pan/tray), and most of all, enjoy the time with your family and friends!  In the meantime, give one of these sides a try and let me know what you think!

Sauteed Green Beans with Garlic: A nice alternative to Green Bean Casserole

Ingredients:

1 pounds fresh green beans, ends removed

1 tablespoon extra virgin olive oil

2 cloves garlic, small chop

1/2 teaspoon freshly ground black pepper

Kosher salt

Method:

1.)  Blanch the string beans in a large pot of boiling salted water for @ 3minutes (if using French green beans, haricots verts, blanch for half the time).

2.) Drain immediately and immerse in a bowl of ice water (this sets the beans and keeps their bright green color).

3.)  Drain beans after a few minutes and dry with paper towels, if necessary.  You can do this step a day in advance and store the green beans in a Zip-loc bag with a damp paper towel in the refrigerator.

4.)  Heat the olive oil on medium high in a large sauté pan.  After oil has heated, add green beans.  Sauté  for about one minute and then add chopped garlic. Season beans with salt and pepper, to taste.  Lower heat to medium and sauté @ 5 more minutes, tossing occasionally, to make sure the garlic doesn’t burn (if it gets brown and crisp, that is okay).

Serve warm or at room temperature, top with toasted almond slivers if you are looking for something crunchy!

Mashed Potatoes and Parsnips A creamy way to round out potatoes with far less butter than most recipes!
Picture of Mashed Parsnips and Potatoes Recipe

Ingredients:

8 medium red or white new potatoes (see Tips below), washed and cubed
4 parsnips, peeled and cubed
1 cup milk
3 tablespoons butter
1 tablespoon chopped parsley
Dash cayenne pepper
Several grindings of black pepper
1 teaspoon salt

Method:

1.) Put the potatoes and parsnips in a large pot with water, making sure that the water completely covers them. Bring to a boil, lower the heat to medium, then cover and simmer for 20 – 30 minutes, stirring occasionally with a spoon.

2.) Test the tenderness of the potatoes with a fork; they should pierce easily and be tender, yet firm. Drain any remaining liquid and mash the potatoes with a potato masher until there are no visible lumps.

3.) Add the milk and butter and continue to mash until the potatoes are smooth and creamy. Stir in the parsley, cayenne pepper, black pepper, and salt, and beat thoroughly with a wooden spoon until all the seasonings are completely mixed in. Cover and serve warm.

Simple Roasted Cauliflower ‘Steaks’

Ingredients:

2 (2 1/2-to 3-pounds) head cauliflower

Extra virgin olive oil

Kosher or sea salt & freshly ground black pepper

Method:

1.) Preheat oven to 425°F

2.) Cut cauliflower lengthwise into 1/2-inch-thick slices. Divide among 2 sheet pans and toss with @ 1 ½  tablespoon oil and 1/2 teaspoon each of salt and pepper (on each pan).

3.) Roast, turning once or twice, until golden and just tender, about 25-35 minutes.

 

Roasted Butternut Squash Salad with Warm Cider Vinaigrette

Recipe courtesy of the Barefoot Contessa, Back to Basics 2008

Ingredients:

1 (1 1/2-pound) butternut squash, peeled and 3/4-inch) diced

Good olive oil

1 tablespoon pure maple syrup

Kosher salt and freshly ground black pepper

3 tablespoons dried cranberries

3/4 cup apple cider or apple juice

2 tablespoons cider vinegar

2 tablespoons minced shallots

2 teaspoons Dijon mustard

4 ounces baby arugula, washed and spun dry

1/2 cup walnuts halves, toasted

3/4 cup freshly grated Parmesan

Method:

1.)  Preheat the oven to 400 degrees F.

2.)  Place the butternut squash on a sheet pan. Add 2 tablespoons olive oil, the maple syrup, 1 teaspoon salt and 1/2 teaspoon pepper and toss. Roast the squash for 15 to 20 minutes, turning once, until tender. Add the cranberries to the pan for the last 5 minutes.

3.)  While the squash is roasting, combine the apple cider, vinegar, and shallots in a small saucepan and bring to a boil over medium-high heat. Cook for 6 to 8 minutes, until the cider is reduced to about 1/4 cup. Off the heat, whisk in the mustard, 1/2 cup olive oil, 1 teaspoon salt, and 1/2 teaspoon of pepper.

*4.)  Place the arugula in a large salad bowl and add the roasted squash mixture, the walnuts, and the grated Parmesan. Spoon just enough vinaigrette over the salad to moisten and toss well. Sprinkle with salt and pepper and serve immediately.

* I often serve this on a large platter with all of the ingredients lined up individually; first the arugula, then the squash mixture.  I have the nuts, parmesan and dressing in individual ramekins on the platter so people can serve themselves—this prevents the arugula from wilting under the warm squash mixture prematurely and also looks really pretty!

Don’t forget about the leftovers!!!!

This salad is a tasty and healthy change from your usual mayonnaise-laden turkey leftovers.  Substitute poached or grilled chicken and serve over greens or on toasted whole-grain bread for a wonderful fall meal!

Walnut Turkey (Chicken) Salad with Green Apple Vinaigrette

Photo courtesy of Taste of Home

Ingredients:

*1 pound chopped/pulled cooked turkey

2 1/2 Tablespoons apple cider vinegar

1 Tablespoon mild honey

2 Tablespoons finely chopped shallot

5 Tablespoons good olive oil

1/3 cup finely diced Granny Smith apple

1 cup dried cranberries

**½ cup toasted walnuts

1 celery rib, diced

½ teaspoon salt (or to taste)

1 small head Boston or Bibb lettuce (I like arugula)

Method:

In a medium bowl combine vinegar, honey, shallot and whisk in olive oil.  Add cranberries, apples, walnuts and celery.  Drizzle mixture over prepared turkey and carefully combine.  Serve over greens or on toasted whole-grain pane with greens.

* to poach chicken, bring 2 cups of chicken stock (or water) to a boil, add 2 pounds of boneless chicken breast and simmer until just cooked through, about 12-14 minutes

** heat walnuts in a pan over medium heat for 5-7 minutes; stir occasionally

Holiday meals are a time to spend with family, give thanks and celebrate.  Give yourself permission to enjoy the meals with your family and friends.  If you focus on eating healthfully the rest of November and December, splurging a little on the holidays is okay. Splurging for two entire months, however, is another story! Be aware of using the entire holiday season as an excuse to eat mindlessly.  Plan your events carefully.  Don’t eat food just because it is there. Ask yourself if you are truly hungry.  How are you feeling after eating a certain food?  If you are full but tempted by the dessert table, find a friend to talk to or grab a glass of water.  Be aware of using the entire holiday season as an excuse to eat mindlessly, but do enjoy those special, traditional foods, without guilt!

 

Homemade Protein Bars…no bake!

Published on October 3, 2012 in healthy snacks and Recipes. 0 Comments Tags: .

I’m a big fan of adding protein to your diet, but when you’re short on time, store bought protein bars are not always a good choice. Many of them are ladden with fat and sugar to make then taste decent. Worry no more- here are some great recipies to whip up your own bars in no time. If you’re short on time or not that hungry in the am, some of these bars  would be a great choice. Others are good for post workout or a midday snack. I labeled each for your reference.

Quinoa protein Bars -http://skinnyms.com/quinoa-protein-bars/ could eat as breakfast or cut in half for an under 100 cal snack!

 

Ingredients:

1/3 c quinoa

2/3 c water

16 whole, pitted dates-no sugar added

1/2 c raw almonds

1/3 c natural peanut butter

1/4 c dark choc chips

1 T honey (optional)

1. Cook quinoa in water for about 15 min or until water absorbed. Cool and refigerate over night.

2. In a food processor add dates, and pulse until form a ball. REmove dates and place in med mixing bowl. Add almonds and to food processor adn pulse until finely minced. Add dates, almonds, peanut butter and cold quinal to the food processor and pulse unti l well combined. Return ingredients to mixing bowl and shape into 6- 2′x1″ bars, about 1″ thick. place in dish and refrigerate until choc is set.

3. In a small saucepan, add choc chips and honey- melt over low heat. Spread choc over top of each bar, return to fridge and allow to harden.

 

Chocolate Whey Bars (taken from Oxygen magazine Sept 2012)- eat these as a post workout snack!

Ingredients (makes 4 servings)

1/2 c choc whey protein powder

3 T natural almond or peanut butter

1/2 c ground oats

2 T coconut flour

2 T ground almonds

4 square 90% cacao dark choc

1. Use a blender or food processor to combine all ingredients exxcept chocolate.

2. Shape mixture into 4 bars

3. Melt choc in microwave on defrost seeting 15 sec at time and dip each bar into the melted choc

4. Place bars in fridge for an hour or in freezer fro  30 min- wrap each bar in foil to take with you!

 

PB & Pumpkin Bars (taken from Oxygen magazine Sept 2012)- eat these for a snack!

Ingredients: ready in 15 minutes, makes 4 servings)

1/2 c vanilla casein protein powder

1 T natural peanut butter

1/2 c quinoa flakes

1/4 c pumpkin puree

1/8 c 2% milk

1 T coconut flour

1/4 c + 2 T flaked coconut

1. Combine all ingredients in a blender or food processor, except the flaked coconut which will be used for coating.

2. Shape mixture into 4 bars

3. Coat each bar with coconut by gently pushing into th coconut

4. Wrap each bar in tin foil to take with you!

 

Goji Dark Chocolate Bars (taken from Oxygen magazine Sept 2012)- eat these for a quick breakfast or before a workout!

Ingredients(makes 2 servings)

1/4 c choc protein powder

1/4 c walnuts

1/4 c goji berries

1/4  c coconut milk

2 square 90% cacao dark choc

1. Blend all ingredietns in a blender, except chocolate

2. Shape mixture into 2 bars

3. Dip each bar into melted choc

4. Place bars in fridge for 1 hour or freezer for 30 min

Lunch Lessons: Thinking Outside of the Box

Published on September 17, 2012 in Food Tips and Recipes. 0 Comments Tags: .
Susanna DeRocco

Corn, green onion & potato frittata, cucumber, cantaloupe & grapes, dark chocolate square & pistachios

Making school lunches.  I know, most of you would rather stick a pencil in your eye than resign yourselves to packing lunches every day.  I get it.  When my son had an unexpected school closing during the second week of school, my first thought was, admittedly,  “YES! One down!”  This thought came prior to, “What am I going to do with him all day?”
Through the years, with the help of many people far more creative than myself, I have put together some lunch lessons that I hope you may find helpful.  Keep in mind that each child is an individual; some kids can happily eat PB&J for lunch every day, some need variety and others are just plain overwhelmed by too many choices. Here are a few of the ‘lunch lessons’ I have learned:
The basics: We want our kids to feel nourished, strong and energized throughout their day.  Here’s what’s going to help them:
Lean sources of protein:  like beans, edamame, eggs, lean meats, yogurt
Healthy fats like 100% natural nut-butters (also a good source of protein), avocado, unsalted nuts & seeds (pistachios, almonds, cashews, pecans, chia, flax, sunflower seeds) and salmon (though this may be tough in an enclosed lunch box!).
Good sources of fiber and complex carbohydrates including a variety of fruits and vegetables, whole grains like brown rice, oats, quinoa (also a good source of protein) & millet or breads made with 100% whole grains like wheat, oats, rye.
Including these will help keep your kids full and satisfied as well as provide sustained energy throughout a busy school day.
How to do it:
1.) Deconstruct. Deconstructed lunches are perfect for kids who do not care for sandwiches, find themselves with ‘soggy’ sandwiches or who just like some variety.   Some examples include:
•Un-sandwiches: Rolled-up turkey on toothpicks (brands w/no nitrates/nitrites-Applegate Farms) and pita triangles. Pita triangles with hummus.  Include sides they can build on or eat alone like avacado, cucumber, cherry tomatoes, pickles, apple or cheese slices. Inside-out sandwiches like turkey wrapped around a whole-grain breadstick.
•Un-Salad: Start with a base of greens and include sides like leftover roasted chicken, tuna salad, chickpeas, dried or fresh fruit, cut-up vegetables, nuts, hard-boiled egg.
•Un-Tacos: Pack beans & cheese,  leftover ground turkey or your favorite ‘hot filling’  in an 8-10 ounce insulated Thermos.  Include a Garden of Eatin’ taco shell, whole grain tortilla or tortilla chips and some of your favorite sides (avacado, tomatoes, greens, cilantro, salsa, Greek yogurt, olives).
Un-Pizza: Whole-wheat pita bread, tomato sauce, grated cheese, toppings (peppers, olives, mushrooms).  Keep in mind that the “pizza-style” Lunchable has over 100 ingredients!
•Un-Parfait: Greek yogurt (add fresh fruit, vanilla, agave, lemon zest), granola, cereal (high fiber, low sugar) roasted nuts/dried or fresh fruit.
•Lunch Kebabs- fruit, cheese, leftover grilled chicken, roasted vegetables, you name it, kebab-it!
 
2.) Include Old Favorites
•Quesadillas (black bean, corn & cilantro; cheese & spinach; avacado& cilantro) add side of salsa, tomatoes, corn, etc.
•Peanut or other 100% natural nut butter with bananas & honey, apples, mashed berries or no-added sugar jam.
•Pizza “roll-ups”- Whole grain or sprouted grain tortilla with tomato sauce, cheese, vegetable toppings.
 
3.) Try New Twists
 
•Apple & Peanut butter sandwiches with all kinds of  ‘fixin’s’ (dried fruit, seeds, oats, brown rice crispies, ).
•Make PB&J ‘sushi’ by smearing the ingredients (and any add-ons listed above) into a whole-wheat wrap.  Roll, cut and pack into ‘sushi’ size bites (my son loved this).
•Use a large, leafy green lettuce as your “wrap”. Romaine, bibb lettuce, collard greens and swiss chard work well!  Stuff with hummus & mixed vegetables, savory vegetable quinoa, white bean dip and veggies or other fillings you enjoy!
•Spread nut butter, honey, & fresh fruit between two whole-wheat waffles.
 
4.) Include Hot Lunches. This is a great way to utilize leftovers!  I have one kid who will not eat anything at room temperature and one who will be ‘that kid’ in college who eats “anything for a dollar!”  Invest in a good insulated 8-10 ounce thermos.  I pre-heat mine by pouring boiling water into the thermos and letting it sit while I put together the rest of the lunch. My ‘hot-meal’ kid maintains that all of his lunches have remained, at the very least, warm.

Hot Quinoa Pattie (served with marinara sauce on the side)

•Soups
•Leftover rice & Chicken/Stir Fry/Pasta & Sauce
•Pork/Chicken BBQ & Brown rice
•Quinoa patties out of leftover quinoa
•Roasted sweet potatoes with cinnamon and maple syrup or roasted vegetables with lentils & savory spices.
•Bean/chicken/turkey chili & corn bread
•This oatmeal bake!
5.) Create A ‘Snacking Box‘.  Often I pack a variety of little things in my youngest child’s lunch.  The kid has the metabolism of a humming bird!
•The European: whole-grain crackers, cheese, fruit, nuts, a square of dark chocolate
•The Bento Box: vegetable sushi, steamed edamame, rice crackers, fruit, nuts
 
6.) Add a theme. I have talked about this with meal planning, the same goes for lunch.  Themes are fun!  Themes help you plan! Encourage your kids to create a theme/come up with a name!
Breakfast for lunch: “Wacky Wednesday” or “Freaky Friday”-Pre-make and freeze whole grain waffles, pancakes or french toast (you can cut these into ‘sticks’) and pack sides like Greek yogurt, Bare Naked Fit granola, homemade trail mix, or applesauce.  Pack oatmeal in an insulated container with roasted walnuts,  blueberries, 100% maple syrup and banana. Pack leftover frittata (great for cleaning out the fridge of wayward vegetables and perfect for breakfast, lunch or dinner) as seen in the first photo on this page.
Taco Tuesday: see Un-Taco listed above
Mambo Monday: Whole wheat/brown rice pasta salad with cucumber, beans, carrot, olives, tomatoes.  Dress with olive oil, lemon juice and sea salt/ground pepper and your favorite spices.
Waste-Free Wednesday: Try to pack a lunch without any trash.  Include a reusable napkin, a reusable water bottle reusable containers like these and silverware from home, if needed.  
 
Finally, here are some general tips–some you may remember from Meal Planning 101–that may help:
Utilize a system. The Laptop Lunch system is what we have used in our house for about 5 years.  I like the containers because they are a visual reminder of what I need to pack.  Even if you don’t like the system, there are some great lunchbox ideas on their website.  There are many other systems including: Lunchbots, Goodbyns, Lunchsense, and Packit.  A good insulated food thermos is also key. They usually run @ $20 (I have yet to find one that is not made in China, however).
Have a plan. Make lunches the night before (heck, one of my friends makes three days’ worth of lunches!), utilize a crock-pot, have go-to recipes to utilize ‘left-overs’, freeze sandwiches–they will defrost by lunchtime, freeze home-made smoothies or applesauce in containers like these (I got this idea from www.100daysofrealfood.com–thanks Heidi!), or have a recipe swap for new ideas.
Get the kids involved! You have heard this before. Involving your kids means they’re invested.  Create a list or menu and post it.  Allow your child to plan the menu one day/week (they will be more likely to eat it!) Grow, shop, cook with your child.  Last but not least, have older kids (gasp) make their own lunches! Not only are you giving them a life-skill, but including them in the process also means they are more likely to eat what they have helped make and plan.
Look for creative resources. Here are a bunch of sites I use for inspiration but remember that whole foods themselves are beautiful enough.  If you are really interested in making your lunches stand out without much work, you can include  silicone liners as dividers (the heart shaped liners in my pictures are from Target)  or use some cookie cutters to make sandwiches more interesting. If spending the time punching out shapes of fruits and vegetables or taking a cookie cutter to your kids’ sandwich is going to put you over the edge, by all means don’t do it! I kind of look at it like home-made holiday cards.  Yes, they are beautiful and creative, but if creating them is not a relaxing and enjoyable experience for you? Bag it.  Yes, you have to make a lunch, you do not need to create more stress for yourself!
Making lunches is something we have to do at some point. It can be arduous and it may never be ‘fun’ but we can make it easier on ourselves by getting creative, planning, and coming together to use our most valuable resource: each other!   After all, as quoted by Ron Atchison (okay, from a card I found at Trader Joe’s, but who cares?) “What are we here for, if not to help one another?” Let’s hear about some of the lunch ideas and strategies that work for your family! 

my favorite recipes this week

Published on September 9, 2012 in Recipes and Uncategorized. 0 Comments

It was a good week….. I took the time to look up some quick and easy recipes, I went to the store and got all the ingredients I needed (of course it took a few trips b.c I always forget something)and I prepared 2 meals on Sunday and brought back “Wacky Wednesdays” when we eat breakfast for dinner. My Sunday was busy with shopping and cooking (about 2 to 3 hrs total) BUT my week went so much smoother and we were able to eat healthy.  I didn’t have to scramble each night trying to figure out what was for dinner while the kids asked for endless snacks only to sit down to dinner full of goldfish or peanut butter crackers. You know what I’m talking about….we’ve all been there and will occasionally have those nights when we just aren’t prepared and end up ordering pizza or throwing sandwiches together. I just like to keep those nights to a minimum b/c it stresses me out, I don’t always enjoy what I end up eating and it’s almost never as healthy as it would be  if I had taken the time ahead to prepare.

Here are some of my favorites from last week- they were quick to prepare, tasty, and for the most part, kid friendly. I just ommitted the sauces or extra condiments on the kids portions. Try them out and let me know what you think!

Salmon and Easy Romesco Sauce (family circle Jan 2012)

Romesco Sauce:

1 C roasted red peppers

2 T slivered almonds

1 T red wine vinegar

2 tsp olive oil

1 clove garlic

1/8 tsp salt and pepper

 

Salmon and Vegetables;

1 pound brussels sprouts, halved

1 pound baby carrots

1 T olive oil

1 1/2 pound salmon

1 cup cooked quinoa (cook according to package)

 

1. Heat oven to 450. Coat two non stick baking pans with non stick cooking spray.

2. Romesco sauce- in a blender or small food processor, blend red peppers, almonds, vinegar, garlic, salt and pepper, until smooth.

3. Salmon and vegetables- place brussels sprouts ajd carrots on one of the baking sheets, toss with olive oil and season with salt and pepper.

Roast on 450 for 30 minutes or until tender. Season salmon with the remaining salt and pepper and roast on the other baking pan at 450 for 15 minutes. Serve salmon and vegetables over the quinoa with romesco sauce.

 

Pan Grilled Flank Steak with Soy-Mustard Sauce (cooking light 2012)

1 pound flank steak

3/8 tsp kosher salt

1/4 tsp fresh ground pepper

1 tsp olive oil

1 1/2 tsp minced garlic

2 T low sodium soy

1 tsp Dijon mustard

3/4 tsp sugar

1 1/2 T fat free creamer

2 T chopped, fresh cilantro

1. Grill or pan saute the flank steak until desired degree of doneness

2. Heat a small skillet over medium heat. Add oil to pan and add garlic (cook for 30 sec). Add soy, mustard, and sugar, cook  1 min or until bubbly. REmove pan from heat, stir in cream and 1T cilantro.

3. Cut steak diagonally across grain, sprinkle with 1 T cilantro. Serve sauce with steak.

 

Corn and Quinoa Salad With Turkey Sausage (fitness magazine July/Aug 2011)

1 C uncooked quinoa

2 C low sodium chicken broth

2 T olive oil

1 package turkey sausage cut into chunks

1 medium onion, diced

1 large zucchini, diced

2 cups frozen corn (thawed)

2 T lemon juice

1/2 tsp cumin

1/4 tsp salt and pepper

1 medium red pepper- diced

1/4 cup fresh parsley, chopped

1. Cook quinoa in chicken broth- bring to boil and simmer with lid unitl liquid absorbed (10-15 min)

2. Heat 1 T olive oil and brown sausage-transfer to a plate. Add the onion, zucchini, and corn and cook until tender.

3. In a large bowl, whisk together lemon juice, 1 T olive oil, cumin, salt and pepper. Add quinoa, sausage, zuccini, corn mixture, and red pepper and parsley. Chill in fridge at least 30 min or up to two days. Serve cold or warm

 

Banana-Blueberry Baked Oatmeal- a make ahead breakfast or dinner idea!

2 C uncooked oatmeal (quick or old fashioned)

1/2 c toasted and chopped walnuts (optional)

1/4 c brown sugar

1 tsp baking powder

2 tsp cinnamon

2 C skim milk

1 egg

1 1/2 T butter

2 tsp vanilla

1 1/2 c blueberries

2 ripe bananas

maple syrup or honey- optional

1.Preheat oven to 350. In a large bowl, mix together oats, walnuts, brown sugar, baking powder, cinnamon, and salt. In another bowl whisk together milk, egg, butter, and vanilla. Add to the dry ingredients and stir until just combined.

2. Fold in the blueberries. Spray bottom of an 8 inch pan and add sliced bananas. Pour batter over bananas and top with remaining walnuts.

3. Bake uncovered for 35-40 minutes or until top is golden brown. Top with syrup or honey if desired.

This dish is hearty enough to serve as dinner. I served it with a fruit salad on the side.

 

In addition- here are three links to find quick and easy breakfast recipes. One is for “eggs in a mug” and the other is for quiche and a quiche- like dish called quinoa bake. Both are good for a “breakfast for dinner” night.

Eggs in a Mug and other breakfast recipes:    http://www.hungry-girl.com/biteout/show/2386

quiche:     http://allrecipes.com/recipe/crustless-spinach-quiche/detail.aspx?event8=1&prop24=SR_Title&e11=crustless%20quiche&e8=Quick%20Search&event10=1&e7=Home%20Page

quinoa bake:   http://www.wholeliving.com/133027/quinoa-spinach-bake

Healthy, Hydrating Recipes!

Published on July 15, 2012 in Recipes. 0 Comments

Susanna DeRocco, Healthy Bodies, Happy Minds

As promised, here are a few healthy and hydrating recipes to incorporate into your repertoire!  These salads are perfect as a light dinner, lunch, side dish or as picnic, pool or potluck fare.   The smoothie is a refreshing way to get in a few fruit and vegetable servings as well as stay hydrated!

Lemon Garbanzo Salad with Feta (courtesy of Cooking Light, 2004)

I double this recipe and add halved grape tomatoes in lieu of the celery (I personally don’t care for celery in salads).

Ingredients

1/2 cup boiling water

1/3 cup uncooked bulgur

1 1/2 tablespoons lemon juice, divided

1/3 cup canned chickpeas (garbanzo beans), rinsed & drained.

2 tablespoons chopped, peeled cucumber

2 tablespoons chopped celery

2 tablespoons diced red onion

1 1/2 tablespoons feta

1 1/2 teaspoons chopped fresh or 1/4 teaspoons dried dill (I combine both–you can season to taste here)

2 teaspoons extra virgin olive oil

Salt and freshly ground pepper to taste

Method

Combine 1/2 cup boiling water, bulgur, and 1 tablespoon lemon juice in a medium bowl. Let mixture stand for 15 minutes. Add chickpeas, cucumber, celery, diced red onion, 1 1/2 tablespoons feta cheese, and dill; toss gently to combine.

Combine 1 1/2 teaspoons lemon juice, olive oil, salt, and pepper, stirring with a whisk. Drizzle over bulgur mixture, and toss gently to coat. Cover and chill.

 

Watermelon Arugula Salad

I usually just ‘wing it’ when I toss this salad together.  Here are general guidelines –feel free to add your own twist (slivered red onion, tomato, etc.)!

Ingredients

8oz arugula

3 cups seedless watermelon, cubed and chilled

1/4 cup crumbled feta (or goat cheese)

2 tbsp balsamic vinegar

2 tbsp extra virgin olive oil

2 tbs small, fresh basil leaves (or mint)

2 tbs toasted pine nuts (optional)

Sea salt & freshly ground pepper to taste

Method

Wash arugula and dry well.  Arrange on a platter.  Add cubed watermelon &  feta cheese.  Whisk together vinegar, olive oil, salt and pepper. Pour dressing over salad; toss.  Top with basil and pine nuts (if desired) and serve.
Roast Chicken Salad with Peaches, Goat Cheese and Pecans
This salad is perfect for ‘one of those days.’  It is delicious and comes together quickly.  I double the dressing ingredients.  Pick-up a rotisserie chicken on the way home and you are all set!
Ingredients
2 1/2 tablespoons balsamic vinegar
1 1/2 tablespoons extra-virgin olive oil
1 1/2 tablespoons minced shallots
2 1/2 teaspoons fresh lemon juice
2 1/2 teaspoons maple syrup
3/4 teaspoon Dijon mustard
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
2 cups shredded skinless roasted chicken
2 cups sliced, peeled peaches (about 3 peaches)
1/2 cup thinly sliced red onion
2 tablespoons goat cheese or feta
2 tablespoons toasted pecans
* Romaine lettuce, mesculun greens or whole wheat ciabatta
Method
Combine first eight ingredients, stir w/a whisk.  Combine chicken and remaining ingredients (except cheese) in a large bowl.  Add vinegar mixture; toss gently.  Sprinkle with cheese and top with toasted pecans.  *Serve over romaine, mesculun greens or on a nice whole wheat ciabatta for sandwiches.
Melon, Mint and Cucumber Smoothie (courtesy of Whole Living, 2012)
Ingredients
2 cups chopped honeydew (or cantaloupe)
1 cup cucumber
12 fresh mint leaves (or small basil leaves)
2-4 Tbs fresh lime juice, to taste
1 tsp honey (optional)
3-4 ice cubes
Method
Puree ingredients in a blender until smooth.  Enjoy!

Healthy Ideas for 4th of July

Published on July 2, 2012 in Recipes and Uncategorized. 0 Comments Tags: , .

The 4th of July, as any holiday really, includes a lot of eating and drinking with friends and family! Whether you are participating in the ab challenge or not,  here are some ideas to keep it healthy while still enjoying the holiday- many of these ideas come from Snack Girl- you can check out her blog here:

http://www.snack-girl.com/snack/healthy-july-fourth-bbq-ideas/?e=uBw7uBLz

 

* Start the party off right with some appetizers of hummus and raw veggies (snap peas, carrots, celery are great options) or slices of pita, or the Buff Chick Dip from Hungry Girl.com or baked chips and homemade salsa. Here’s an awesome, easy salsa recipe:

2 can Rotelle tomatoes with chiles

1 small onion chopped

1 bunch of fresh cilantro chopped

Mix together and cool in fridge for an hour and serve!

* hamburgers and hot dogs are staples at any bbq so to change things upand make these staples lighter,  try a ”donut burger” (see below from Snack Girl) or buy Applegate Farms Organic hot dogs. They are 110 cal and 8 grams fat, and they actually taste great! (I buy them at Mom’s but I’m sure Wegmans or Fresh Market also carries them)

Donut Burger and Relish Recipe

(makes 5 burgers)

1 pound ground beef
1/2 onion
1 whole pickle
1 medium tomato
salt (optional)
5  100% whole wheat burger buns (optional)

Make 4 round, flat patties of beef with your hands being careful not to handle too much.  Using a small round cookie cutter or shot glass, cut a hole in the center of the patty and use the meat to make another small burger.  Chop onion, pickle, and tomato and taste (add salt if necessary).  Place relish in bowl.

Heat grill for 10 minutes on high heat.  Place burger patties on grill for 2 minutes a side for medium rare or 3 minutes per side for well done.  Toast buns on grill for 1-2 minutes each.

Serve burgers with relish in center of whole and any other of your favorite condiments.

With Bun = 280 calories, 7.4 g fat, 20.4 g carbohydrates, 31 g protein, 3.2 g fiber, 450 mg sodium, 7 PointsPlus

Without Bun = 178 calories, 5.7 g fat, 2.0 g carbohydrates, 27.9 g protein, 0 g fiber, 200 mg sodium, 4 PointsPlus

You could also go for a big change and try a portabello burger:

Portobello Mushroom and Spinach Burgers Recipe

(serves 4)

10 ounces fresh spinach
4 portobello mushroom caps
3 tablespoons olive oil
4 whole wheat hamburger buns
mayonnaise (optional)

Heat 1 tablespoon oil in large saucepan.  Add spinach and saute until completely wilted.  Put in bowl and reserve.

Preheat grill or broiler to medium high heat.  Lightly rinse the mushroom caps under running water and ensure that stems are removed or very short.  Do not immerse because mushrooms soak up water like a sponge. Brush each cap with 1/2 tablespoon olive oil and place mushrooms on the grill cap side down (or the flat side).

Grill for 5 to 8 minutes on each side until tender.

Put mushroom, spinach, and mayonnaise (optional) on each bun and enjoy!

For one burger without mayonnaise = 238 calories, 12.4 g fat, 25.5 g carbohydrates, 3.6 g sugar, 9.2 g protein, 5.8 g fiber, 241 mg sodium, 6 PointsPlus

* try baked potato chips instead of the regular. A good brand is Cape Cod Reduced Fat Kettle Chips- they taste like the real thing and  are made with less oil. The only problem with these is they taste so good, it’s hard to stop at one serving size so just be ware of how many you are eating.

*Serve lots of salads- veggies or fruit, they are both great in the summer while the fresh produce is in season. Try this recipe from Real Simple (thanks for passing on Renee)

Chopped Greek Salad with Pita Chips

1 cup Stacy’s pita chips

2 T olive oil

2 T red wine vinegar

1 tsp oregano

1 bag chopped romaine

1 pint grape tomatoes

1 green pepper chopped

1/2 english cucumber

1/2 red onion

15.5 ounce can chickpeas (rinsed)

4 ounces crubled feta

8 pepperoncini (optional)

1/2 cup green or kalamata olives (optional)

In large bowl whisk the olive oil and red wine vinegar together until emulsified (add oregano and pepper). Add the remaining ingredients and toss to combine.

* serve fruit as dessert: grill peaches, pineapple or grapefruit or serve angel food cake with berries.

Being mindful of what you eat is part of living a healthy lifestyle. All the foods mentioned above are healthy choices without compromising taste. Try not to use holidays or special occasions as a reason to binge or totally fall of the wagon. That “all or nothing” attitude just leads to feelings of guilt and not feeling well after feeding your body “junk”. Enjoy your favorite foods from time to time, and a glass of wine or a cocktail with friends, just be mindful of how much and how often you enjoy them! :)

Any other ideas for a healthy  4 th of July BBQ? Share them here!