Mocha Chocolate Chunk Cookies

The Recipe's Story

Growing up my mom made chocolate cloud cookies. They are just as airy and sweet as they sound. My husband calls them mocha cookies because they have instant espresso powder incorporated into the dough giving them a rich coffee flavor that compliments the chocolate. For these cafe chocolate chunk cookies I blended two of my favorite recipes together: chocolate clouds and chocolate chip cookies. The merger was a success. These cafe chocolate cookies have a sugar cookie dough base with large chunks of bittersweet chocolate and a hint of coffee making them unique, unexpected, and delicious.

These cookies have two health benefits. First they have phytochemicals in the cocoa, which is used to make chocolate, which may improve blood vessel function, slow blood clotting, improve insulin resistance and have protective effects against cancer. Second, a sweet treat makes me happy and to me health is about mind and body. In moderation, these tasty morsels will make your holidays bright. 

Mocha Chocolate Chunk Cookies

2 1/4 cups unbleached all-purpose flour

1 tsp. baking soda

1/4 tsp. salt

1 tsp. instant espresso powder

1 cup bittersweet chocolate, coarsely chopped

1 cup unsalted butter, at room temperature

3/4 cup granulated sugar

3/4 cup light brown sugar

2 eggs

1 1/2 tsp. pure vanilla extract

1. Preheat oven to 350 degrees. In a medium bowl combine the flour, baking soda, salt, and espresso powder. Stir in the chocolate and set the bowl aside.

2. Using the paddle attachment and and a stand mixer, cream together the butter and sugars on medium speed for about 3 minutes, until the mixture looks fluffy and light. dd the eggs and mix until well incorporated. Then add the vanilla making sure to scrape down the sides of the brown with a spatula ensuring all ingredients are well combined.

3. Using a spatula, fold the dry ingredients into the wet until all the flour has been absorbed.

4. Divide the dough into 24 balls and arrange on two cookie sheets. Gently press each dough ball with the pal of your hand to flatten the center slightly to 3/4 inch thickness. Place cookie sheets in the freezer for 5 minutes each, then immediately transfer from freezer to preheated oven.

5. Bake the cookies for 12-15 minutes. The finished cookie with be soft in the center and slightly crisp on the outside.

Servings: 24 cookies

Calories: 226 per cookie

Turkey and Pumpkin Chili

The Recipe's Story

                It is just a few days after Thanksgiving and if you are like me you may have a little turkey on hand and need a fresh way to prepare the leftovers. Lucky for me I was at my local market and they had a tasty dish that I was able to get the recipe for. I followed it mostly. I don't like a lot of spice so I cut out a diced chili and cut back on the chili powder as well as adding some extra turkey because I have a lot of it. The result was a this amazing chili that you never would have guessed was using leftovers from Thanksgiving. Best of all it is a healthy meal that can help make up for the holiday meals we just don't bother to count calories for.

              The broth base of this dish is chicken broth and pumpkin. As opposed to a cream base this soup keeps calories lower by using a unique blend of flavors and a clear broth. Pumpkin, a member of the squash family, is loaded with vitamin A and antioxidant carotenoids and a good source of vitamins C, K, and E, magnesium, potassium, and iron.  Turkey is a lean protein with vitamin Bs, zinc and potassium. It is also know for tryptophan, a chemical with a natural calming effect show to help with sleep and ease anxiety. White beans are another lean protein and high in fiber. The spices, garlic, and onions all season this dish without adding many calories and have their own unique health benefits. This is a great way to dish up the turkey without the calories.

Turkey and Pumpkin Chili

1 T olive oil

1 onion

3 cloves garlic, minced

1 1/2 tsp. each of oregano and cumin

1 tsp. chili powder

1 tsp. salt

1/2 tsp. pepper

4 cups chicken broth

2 cans (15 ounces) white beans

1 (16 ounce) can solid packed pumpkin

3 cups chopped cooked turkey

In a large soup pot heat the olive oil over medium heat. Add the onions to the pot and saute them for 5 minutes or until tender. Add the garlic and saute for another 3 minutes. Add the pumpkin and broth and stir with a whisk until blended. Add the remaining ingredients, stir to combine, and simmer for 30 minutes allowing the flavors to blend. Serve by itself or with a dollop of sour cream.

Servings: 6

Calories: 382 per serving





Sweet Potato and Black Bean Chili

The Recipe's Story

 

I pondered how sweet potatoes would taste in chili when some of our closest friends announced we would be having Sweet Potato Chili for dinner.  I knew my husband was thinking that sweet potatoes belong in a pie or on a Thanksgiving table but not in a chili. Chili was for football, fall, and meat. After one bite we asked our hostess for the recipe. It was that good. This recipe is not my own. I did not tweak or adapt it but borrowed it from http://dashingdish.com and was thankful to be served it by our marathon running, darling friend Nicole.

 

This chili is filling and very low in calories. It has a spicy citrus base with hearty sweet potatoes that pack the dish full of  carotenes (precursor of vitamin A), vitamins C, B2, B6, E and biotin. Sweet potatoes are also a fantastic source of dietary fiber, folate, and potassium. Black beans are a high fiber protein with molybdenum, folate, tryptophan, manganese, and vitamin B1. Tomatoes provide vitamin A,C, and K as well as potassium, molybdenum, and manganese. Onions have some vitamin C and B6 as well as fiber and potassium. Adding the sour cream and green onion give the chili a bit more flavor but on its own this is one of the most flavorful vegan dishes I have found and it boasts just 143 calories per cup without the toppings.

 

 

Sweet Potato & Black Bean Chili

2 Tbsp vegetable oil

1 large onion, chopped

1 tbsp chili powder

1/2 tsp ground cumin

2 cups chicken or vegetable broth

2 medium sweet potatoes, peeled and cut into 3/4 inch cubes

2 (14.5 ounce) cans diced tomatoes in juice

1 (15.5 ounce) can black beans, drained and rinsed

2 tsp orange zest

Salt and Pepper

Topping Suggestions:

Chopped green onions

Chopped cilantro

Sour Cream

Shredded Cheese

1. Heat the oil in a 4-6 quart Dutch oven or saucepan over medium heat. Add the onion and cook, stirring often, until softened, about 5 minutes. Stir in the chili powder and cumin, then add the broth and sweet potatoes.  Stir  to combine.

2. Bring the mixture to a gentle boil, then cover the pan, reduce the heat to low, and simmer until the potatoes are almost tender, about 15 minutes. Add the tomatoes and beans and continue to simmer, uncovered, until the mixture is heated through and slightly thickened, about 15 minutes more. Stir in the orange zest and season to taste with salt and pepper.

3. Serve the chili hot with desired toppings.

 

Servings: 8

Calories: 140 per serving

Mexican Lasagna

The Recipe's Story

I normally am not a big fan of a casserole dish. There is something more pleasant about a plate to me with vegetables on the side and not all jumbled in with my main dish. Thus, the casserole does not appear in my home often until I found this recipe. I hear the original idea is from Weight Watches but my husband and I added and adjust a few ingredients to make it our own. This dish freezes well, makes great leftovers, and is my go to meal when I bring a dish to a friend.

The original corn tortillas would be much healthier as would a whole wheat tortilla but we stick with flour. The protein from the chicken and the black beans give this meal a filling base. Black beans are a good source of molybdeum, folate, fiber, trypothan, manganese, matnesium, and vitamin B1. The cheese and sour cream bind the ingredients together. There is some calcium in these dairy products but they are mostly there for flavor. The olives add monounsaturated fat and a great salty flavor. Onions are low in calories, heart healthy, and have been show to raise HDL cholesterol (the good cholesterol). As far as comfort foods go, which are not normally healthy, this one provides some health benefits plus its quick and easy.

Mexican Lasagna

1 medium onion, diced

1 tsp. olive oil

6 8" tortillas cut in half

3 skinless, boneless chicken breast 

3/4 c light sour cream

3/4 c shredded Mexican cheese blend

1 15oz can black beans, rinsed

1 2.25oz can sliced black olives

salt and pepper

1. Heat the olive oil in a medium pan over medium-low heat. Add diced onions to the pan and to stir to coat the onions with the oil. Spread the onions out evenly over the pan and let cook, stirring occasionally. After 10 minutes,  add 1 tablespoon of water, stir, then remove the pan from the heat and set aside to cool.

2. In a medium pot, bring 4 cups of water to a boil. Salt the water then add the chicken breast and reduce the heat to medium high. Allow the chicken to simmer for about 8 minutes, or until cooked through. Transfer the chicken to a cutting board, cool, then using two forks shred the meat.

2. In a large bowl combine the chicken, 1/2 cup cheese, sour cream, beans, cooled onions, and olives. Stir to combine. Season with salt and pepper.

3. Grease an 8x8 inch casserole dish. Place a layer of tortillas (4 halves), then half the mixture, and repeat. Add a final layer of tortillas then, sprinkle the remaining cheese on top.

4. At this point you can freeze your casserole (I have used a food saver and had it keep three months), place it in the fridge (can be kept up to two days) or place into a 350 degree oven for 30 minutes.

Servings: 6
Calories: 461 per serving



Lemon Chicken with Parmesan Leeks and Peas

The Recipe's Story

 

My husband really likes sauces on a dish and I do agree it makes a dinner feel more fancy. I have been dappling in creating pan sauces because they are fast, flavorful, and I can make them lower in calories by using chicken broth or wine as a base. This dish has a thick citrus sauce that is almost like gravy. It makes the chicken dish extra special and only takes 8 extra minutes to complete.

 

The vegetables in this dish are packed with vitamins and minerals. Leeks have more than half your daily vitamin K and are a good source of vitamin A, C, B6, iron,  magnesium and folate. Leeks are also an allium vegetable. In the same family as garlic and onions, leeks are high in flavonoid kaempferol which promote cardiovascular health. Peas are a good source of vitamin K, A, C, B1, B2, and  B6 as well as magnesium, fiber, folate, phosphorus, and tryptophan. Adding the Parmesan cheese gives a huge flavor boost to the vegetables and using olive oil to saute them in adds omega 3. Chicken is a low fat meat with will keep you full and give your body the essential protein it needs to function.

 

Lemon Chicken

2 (4 oz.) chicken cutlets, tenderized

1/8 tsp. salt

1/8 tsp. pepper

1 T flour

1 T olive oil

1/2 cup sweet white wine such as a Riesling

1/2 lemon, thinly sliced

1 T fresh lemon juice

1 and 1/2 tsp. butter

1 tsp. fresh or dried parsley

 

1. In a medium skillet, heat the olive oil over medium-high heat. Pat the chicken dry and season with salt and pepper. Place the flower in a shallow dish and dredge the chicken until it is coated on all sides.

 

2. Add the chicken to the skillet and cook for about 4 minutes on each side until cooked through; remove the chicken.

 

3. Add the wine to the skillet and bring to a boil. Use a wooden spoon to scrape any brown bits from the bottom.

 

4.  Add the chicken back to the pan along with the lemon slices and juice. Turn the pan onto high heat and cood, stirring, until the liquid is reduced to the consistence of syrup, about 3 min. Remove from the heat and add the butter, stirring until melted. Serve the chicken with the glaze drizzled onto and garnish with parsley.

 

Servings: 2

Calories: 299 per serving

 

Parmesan Leeks and Peas

 

1 cup leeks, cup lengthwise and into rounds

1 cup frozen peas

1 tsp. olive oil

1/2 tsp. salt

1/4 tsp. pepper

2 T Parmesan cheese, grated

 

1. In a medium skillet, heat olive oil over medium-low heat.

 

2. Add the leeks to the skillet and season with salt and pepper. Cook the leeks for 2 minutes, then add the peas, stirring to combine. Cook the vegetables an addition 4 minutes until the leeks are tender and the peas are warm.

 

3. Remove the skillet from the heat. Toss the vegetables with Parmesan cheese and serve warm.

 

Servings:2

Calories:116 per serving

Chicken and Veggie Salad

The Recipe's Story

 

It was time for another lunch invention to change up the standard sandwich. This lunch has five ingredients and just three seasonings and you can make it in under ten minutes. It is so simple I can hardly call it a recipe. Chicken is a low fat high protein meat. Corn is high in fiber and contains vitamin C, B3, B5, and magnesium. Green beans are a good source of fiber as well as vitamin C, A, K, and magnesium. Drizzling the salad with balsamic vinegar adds huge flavor, no fat, low calories (just 14 per T) and contains melanoidins, acetic acid, and polyphenols. This salad is a low calorie, filling, gluten free lunch that can be made in a pinch.

 

Balsamic Vinegar is like wine. The longer it is aged the better it gets. If you purchase a balsamic vinegar for dressing a salad or dipping bread try to find a bottle that has aged several years. The difference is a thick syrup with rich flavor and low acidity. The balsamic vinegar also sweetens over time. My favorite is an 18 year aged balsamic I found in Leavenworth, WA from The Oil and Vinegar Cellar. You can purchase flavored oils and vinegars such as fig (a favorite of mine) or pure olive oil and balsamic vinegar.

 

Chicken and Veggie Salad

 

2 cups green beans, cut into 1 inch pieces

2 ears of corn, husk and silk removed

1 lb chicken breast, butterflied and tenderized

1 T olive oil

2 tsp. garlic powder

salt and pepper

4 T balsamic vinegar

 

1. Fill a large pot with water and bring to a boil. Add corn and green beans and bring the water back to a boil. Remove the corn and green beans after 3 minutes.

 

2. Cut the corn off the cob and add to a bowl along with the green beans.

 

3. In a medium skillet heat the olive oil over medium heat. Season the chicken with the garlic powder, salt and pepper. Place chicken breast in pan and allow to cook for 7 or 8 minutes or until brown and golden. Flip and repeat until chicken breast is cooked. Remove from heat and cool slightly. Slice chicken into 1 inch pieces and add to bowl.

 

4. Just before serving drizzle the balsamic vinegar over the salad and toss to combine ingredients. Serve salad warm, cold or at room temperature.

 

Servings: 4

Calories: 219 per serving

Sweet Glazed Salmon

The Recipe's Story

 

While browsing the seafood at Central Market I was told that King Salmon would be going up in price next week. I ordered half a pound and decided to try it with my sweet and spicy glaze that I normally use with pork tenderloin. It was a success! I matched the fish with my garlic green beans and a simple side salad of green peppers, green onions, and tomato drizzled with balsamic vinegar.

This is such a simple way to make fish. The sweetness of the honey coupled with the spicy  chili powder are a perfect blend. When broiled, the honey and sugar in the ketchup caramelize adding amazing flavor and texture. Salmon provides omega 3 and vitamin D and is a low fat protein. Honey adds some antioxidants. Add a vegetable on the side and this is a low calorie, heart healthy meal.

Sweet Glazed Salmon

1/2 lb. king salmon, skin and bones removed

2 T. ketchup

1 T. honey

1/2 tsp. chili powder

 

1. Preheat oven to broil. Line a cookie sheet with parchment paper and arrange salmon fillet in the middle.

2. In a small mixing bowl, combine the honey, ketchup, and chili powder.

3. Coat the salmon with half of the glaze.  Place cookie sheet on top rack and broil for 14-16 min. Drizzle the reserved glaze on top of the salmon before serving.

Servings: 2

Calories: 207 per serving

Honeycrisp Apple Sauce

The Recipe's Story

Fall starts next week and I can't put into words how much I enjoy this time of year. I live in Washington and the apples are starting to come in my produce box so applesauce is on the menu. My 7 month old baby can enjoy it and my husband will eat applesauce as a dessert or snack. Making your own is easy and you can control what goes into it from what type of sweetener, if any, and what spices.

Applesauce is a great snack or dessert when looking at its health benefits. Cinnamon is a natural blood sugar stabilizer and a half teaspoon can lower LDL cholesterol. A full  teaspoon of cinnamon contains 28 mg of calcium, almost one mg of iron, over a gram of fiber, and  vitamins C, K, and manganese.Apples are a good source of fiber as well as vitamin A,C, and potassium. Adding a bit of honey sweetens up the applesauce in a natural way and adds a bit of antioxidants.

 Honeycrisp Apple Sauce

6 honey crisp apples, peeled,cored and cut into 1 inch pieces

1 1/2 cup water

1/4 tsp. nutmeg

2 tsp. honey

1 tsp. cinnamon

1 tsp. vanilla

1. In a medium saucepan add apples and water and bring to boil. Reduce to simmer for about 25 minutes, stirring occasionally.

2. Stir in remaining ingredients and mash apples to desired consistency. Serve warm, room temp, or cold.

*Try this as a topping to my baked oatmeal recipe. You can omit the pumpkin spices and simply add cinnamon in equal value. Top with applesauce for a twist on the dish.

Servings: 6
Calories: 124 per serving

Quick Tip: Healthy Meals on Hand

Quick Tip: Healthy Meals on Hand

 

I like having a few meals in the freezer for nights that I get busy or tired and am not feeling up for a big cooking event. Keeping a few healthy choices on hand that are quick and easy means I don't opt for unhealthy dinners.  Making individual sizes gives our menu variety and offeres portion control.

 

My quick tip is to freeze individual serving sizes so you can pull out what you need each time. My favorite is a Mexican Lasagna that I prepare in these Martha Stewart dishes. I simply line them with parchment paper and then fill and freeze for about ten minutes to let ingredients set. When I flip them upside down out pops  a perfect single serving. I make about a dozen of these at a time and store them in freezer safe containers. If I need a single serving for lunch or dinner for my whole family I can quickly bake these in the oven with just one pan. It is a much healthier choice than pizza and taste great. 

Roast Beef Roll-Ups

The Recipe's Story

My husband takes a sandwich to work every day. He works evening into the night and stores are not open nor is there an easy way to heat up leftovers. Thus, we are left with the handy sandwich which was thought to be invented by  John Montagu, 4th Earl of Sandwich. This Englishman was said to have been a gambler who was so focused (or addicted) to gambling he did not want to stop to eat. He instructed a cook to prepare his food in such a way that it would not interfere with his game. The cook presented him with sliced meat between two pieces of toast and thus the sandwich was invented. I have also read that a sandwich came from some smart farmer wife who wanted to send her husband to work in the fields with an easy to eat meal. Either way my husband takes a sandwich and after six years I needed to find a few new recipes or ideas to mix up the standard tuna or turkey. This recipe was developed with leftovers from a roast beef and and little experimentation from a restaurant wrap I had.

We use a mesa tortilla because my husband prefers them but whole wheat can be used for added whole grain health benefits. Spinach is used as a green containing vitamin C, A, K, and E, beta-carotene, manganese, zinc and selenium. Spinach is also a great dietary fiber. Sour cream and cheese contain calcium and the roast beef  is a great source of protein, niacin, thiamin, riboflavin, B6, vitamin E, iron, zinc and magnesium. As a sandwich goes, this one is unique, flavorful, and rolls up a lot of healthy benefits.

Roast Beef Roll-Ups

4 oz light sour cream

2 T horseradish

4 large tortillas

1 bunch of spinach, washed with steams removed

8 oz. of thinly sliced deli roast beef (try Applegate for a nitrate free great taste)

4 oz. of thinly sliced Cheddar cheese

1. In a small bowl, combine the sour cream and the horseradish. Spread evenly over each of the four tortillas.

2. Layer the tortillas first with the roast beef, then cheese and lastly the spinach (keeping the spinach away from the sour cream will keep it crisp and fresh). Roll up the wrap and secure with a toothpick.

Servings: 4

Calories:419 per serving

Did You Know? Your Plate Size Matters.

Did you know your plate size matters?

 

One simple way to exercise portion control in your home is to watch what size plate you use. Our home has dinner plates and salad plates. My salad plates are about 7.5" in diameter but my dinner plates are about 11" in diameter. Those extra inches beg to be filed with food that I inevitably will eat. In order to fill my whole plate and not overeat we use salad plates for most of our meals. This way your plate looks full and you utilize portion control.

 

 

 

 

"According to psychologist and eating-behavior expert Dr. Brian Wanksink, one of the simplest ways to lose weight is to eat off of a salad plate instead of the larger dinner plates because it helps control portions and overeating without dipping into your limited supply of willpower. (http://lifehacker.com/5828866/switch-to-salad-plates-for-better-portion-control, September 8, 2012)"

Chicken and Fruit Compote

The Recipe's Story

My mom took cooking classes when I was a child. There were a few recipes she brought home that I enjoyed so much I had to make sure I got a copy of before I left the nest. This is one of them...in part. The filling to this chicken dish is amazingly flavorful and so simple. However, the original recipe has you wrap the chicken and fruit with dough and top it with an apricot glaze. The time it takes to make it does not allow it to be a regular menu item in my house. Therefore, I cut out the fancy pastry and opted for a simple chicken dish over rice. It is quick, easy, and much lower in calories.

The dried fruit and rice in this meal give you lots of fiber and flavor. Cranberries are a great source of antioxidants, vitamin C, and has an antibacterial effect on the body. Prunes are rich in vitamin A and K, potassium, copper, boron and magnesium. Onions have vitamin C as do apples. Brown rice is a fiber filled health with lots of manganese and selenium. Chicken, when the skin is removed, is a low fat protein. This dish is a health way to consume a well rounded meal.

Chicken and Fruit Compote

1 granny smith apple, cut into 1/2 inch cubes

1 cup cup onion, diced
4 oz. dried apricots, diced
4 oz. dried prunes, diced
4 oz. dried cranberries
1/2 lb boneless, skinless chicken breast
1 tsp. oregano
1 T. olive oil
2 cups brown rice
2 cloves garlic, minced
1/2 cup low sodium chicken broth

1. Cook the rice according to directions.

2. Heat the 1 tsp. olive oil in a large skillet over medium heat. Add the onion and saute until transparent, about 4 min. Add the garlic, apples and dried fruit and chicken broth. Simmer uncovered until the fruit plumps, about 8 min.

3. Meanwhile, in a small skillet heat 1 tsp. olive oil over medium heat. Season the chicken with salt, pepper, and the oregano. Add to the heated skillet and brown the chicken on all sides. Add to the fruit mixture. Stir to combine and allow to cook for an additional 5 minutes until the flavors combine. Remove from heat.

4. Serve 1/2 cup of rice topped with 1/4 of the fruit and chicken mixture.

Servings: 4
Calories: about 449 per serving



 

 

Quick Tip: Don't drink your calories!

Quick Tip:Don't drink your calories!

 

When adding up calories I am amazed how much some beverages have. It is easy to start hydrating on liquids other than calorie free water. Some beverages have a few health benefits such as orange juice being high in vitamin C or your coffee with a splash of milk giving you calcium and caffeine (yup, there are health  benefits to caffeine!). My goal is to drink my water first and then something else so that I stay well hydrated and I don't end up drinking my calories because they can add up. Try a glass of water before your morning cup of coffee, milk or orange juice. Drink one glass of water before your sports drink or glass of wine. Your waste line will thank you as well as your hydrated body.


Water Calories: 0 per 8 oz.
Black Coffee Calories: 2 per 8 oz.
2% Milk Calories: 122 per 8 oz.
Orange Juice Calories: 122 per 8oz.
Burger King Vanilla Milk Shake Calories: 400 for a small
Starbucks Carmel Macchiato with Nonfat Milk Calories: 168 per 12 oz.
Original Gatorade Calories: 50 per 8 oz.

Spiced Baked Oatmeal

The Recipe's Story

Fall is just around the corner. It is my favorite time of year. I get to watch the leaves change, the weather in Seattle is crisp and cool, apples are ripe, and I get to look forward to the holiday season. I won't decorate for fall until September 1st but that does not mean I can't start cooking like fall. Though it was a Monday morning I decided to make a special breakfast. We use a Baked Oatmeal recipe from the lodge where we were married. It has a lots of special memories and it taste like a hearty northwest breakfast should. Normally I make this with cinnamon and put homemade applesauce over the top but this morning I opted for pumpkin pie spice. My little jar has cloves, cinnamon, ginger and nutmeg. The house smelled like the season I anticipate and this was a huge hit with my husband.

The base of this breakfast is oatmeal which  has a wide array of health benefits. It is a good source of protein, complex carbohydrates and iron. It is high in fiber and contains magnesium, manganese and iron. It is also a very good source of copper, selenium and zinc as well as B vitamins. Milk and eggs give you protein and the milk calcium. Just one teaspoon of cinnamon, which is found in the pumpkin pie spice, gives you 28 mg of calcium, almost one mg of iron, over a gram of fiber, and quite a lot of vitamins C, K, and manganese. It has also been shown to help stabilize blood sugar.

Spiced Baked Oatmeal

2 cups oatmeal
1/4 cup brown sugar
3/4 cup 2% milk
2 large eggs
1 tsp. baking powder
1/4 tsp. salt
2 tsp. pumpkin pie spice
1/4 cup butter, melted

1. Preheat oven to 350 degrees. Grease an 8x8 inch baking pan.

2. In a medium bowl, mix ingredients together. Pour into prepared baking pan.

3. Bake for 45 minutes. Serve warm or cooled for soft baked snack.

Servings: 9
Calories: 163 per serving

Black Bean Salad

The Recipe's Story

This past Monday we had Cane Asada on the menu. I buy the marinated meat from Central Market and serve it with whole wheat tortillas, extra lime wedges, and low fat sour cream. I usually serve Mexican rice or chips and salsa for a side dish but wanted to develop something healthy to go with this meal. Thus, the Bean Salsa was developed.

This salsa can be used as a salad, side dish, topping or bean dip. It is high protein, vegan, dairy free, and wheat free. Avocados are a good source of omega 3, fiber, potassium, and vitamins C,K, folate, and B6. One globe contains more than one-third daily value of vitamin C, and more than half the day’s requirements of vitamin K. They are high in calories and protein but have a plethora of health benefits. They also off fiber and many vitamins and minerals, including B vitamins, iron calcium, magnesium, potassium and phosphorus. Onions are recommended for people trying to prevent cardiovascular disease, cancer and infections and high in vitamin C. This bean salad is a healthful recipe. Add chicken for additional protein or wrap this up in a tortilla or pour over lettuce or rice for a lunch.

 Black Bean Salad

1 1/2 cup of black beans
2 T lime juice
4 T red onion, thinly sliced and cut into 1/2 inch pieces
1/2 avocado, diced
1 tsp. chili powder
1 T olive oil

1. In a small bowl, whisk together the lime juice, olive oil, and chili powder. Set aside.

2. In a medium bowl, combine the black beans, red onion and avocado. Pour the dressing over the bean mixture and gently stir to coat. Serve alone, alongside a whole wheat tortilla or over greens.
Servings: 2
Calories: 332 per serving

Quick Tip: Washing Potatoes

Quick Tip: Washing Potatoes

I rarely need just one potato. I normally am cooking this vegetable in large quantities for potato salad, mashed potatoes or even roasting them like the recipe I put up earlier this week. I like to was my produce but it can be cumbersome to wash 20-30 little potatoes. My solution is to wash them in the mesh bag they come in. It us durable enough to scrub the potatoes and I can pour my vegetable soap right through the material. It saves me time because I can wash them all at once and then carry them to my prep area.

There are a few other ways to reuse that mesh bag as opposed to putting it right in the trash. The bag can be used for scouring pads when bunched up to clean pots and pans. You can cover drainage hopes in pots; water will still get through, but the mesh will make the soil stay put. Protect berries from birds by covering up a bush or tree. The sun and rain can get through but the berries will stay put until harvest. You can even use them as a sifter to clean out a sand box or sort rocks out of soil. These are just a few listed ways to reuse those mesh bags. 

Roasted Carrots and Potatoes

The Recipe's Story

A standard dinner in our home includes a protein and helping of roasted vegetables.  Roasted broccoli with garlic, carrots, or squash are all delicious additions to any meal. However, if you are a meat a potato kind of family the calories can add up quickly. 1 cup of potatoes with skin is 116 calories. Add on 20 for a teaspoon of olive oil and another 5 for some fresh herbs and you add up calories fast. Potatoes are are high in vitamin C and are a good source of vitamin B, folate and minerals such as potassium, magnesium and iron. A quick way to add more health benefits and cut down on calories is to roast half of these high calories with a low calory vegetable such as carrots. Carrots have just 50 calories per cup and the phytochemicals in these carrots can help reduce the risk of cancer and stroke. Carrots are a good source of fiber as well as vitamin A, a good source of potassium, and contain vitamins C & B6, copper, folic acid,thiamine and magnesium. I opted for white in this dish but you can use any color. The two vegetables taste great together and lighten your caloric intake.

Roasted Carrots and Potatoes

1/2 cup carrots, cut into 1/2 inch pieces

1/2 cup Yukon gold potatoes, cut into 1/2 inch cubes

1 tsp. olive oil

1 tsp. fresh time

salt and pepper to season

Preheat oven to 400 degrees. In a medium bowl combine the carrots, potatoes, olive oil, and thyme. Season with salt and pepper and arrange on a cookie sheet. Roast the vegetables in the preheated oven for 25 min or until fragrant and golden.

Servings: 2

Calories: 86

Did You Know? Greek yougurt makes a delicious dessert.

Did you know greek yogurt makes a delicious dessert?

Greek yogurt is often referred to as one of the top ten healthiest foods. It is loaded with health benefits and has 130 calories for a four ounce serving. It is known for its thick and creamy texture which is achieved by straining out the liquid whey. Plain greek yogurt has a tangy flavor that can be used for cooking or eaten alone but I like it for an alternative dessert. Greek yogurt is an excellent sources of calcium, potassium, protein, zinc, and vitamins B6 and B12. In addition, it  contains probiotic cultures, is lower in lactose, and has twice the protein content of regular yogurts. Selecting plain Greek yogurt cuts down on sugar that is found in most flavored yogurts and it is a more versatile ingredient.

Raspberry Mouse
4 oz. plain greek yogurt
1 T raspberry jam
4-6 fresh raspberries

Mix the greek yogurt and jam in a small serving bowl or tea cup. Chill in the freezer for 10-20 min and serve cold with fresh raspberries for garnish

Servings: 1
Calories: 170







Peaches and Honey Yogurt

4 oz. plain greek yogurt
1 T honey
1/4 cup peaches, cut into 1/2 inch cubes

Mix the greek yogurt and honey in a small serving bowl or tea cup until well blended. Top the yogurt with the peaches. Served chilled.

Servings: 1
Calories: 228

Asian Chicken Salad

The Recipe's Story

Chicken salads are a great way to get a healthy yet filling dinner. I used what we had in our produce box and the pantry for this meal. My picture, you will note, is close up so you can see all the beautiful colors that make this salad appetizing and visually appealing. This salad makes a great meal for a hot summer day like the ones we have been enjoying in Washington as of late.

The ingredients fulfill much of your bodies vitamin and mineral needs. 1/2 cup of red bell peppers gives you nearly all the vitamin C needed for the day and is high in vitamin A and B6. Broccoli is high in vitamin C, calcium, fiber and folate. Sesame oil and seeds give you manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fiber. Olive oil is high in omega 3 and your chicken is a great low fat protein when the skin is removed.

Asian Chicken Salad

1 head of bibb lettuce, torn (about 5 cups)

1 cup red bell pepper, julienne

1/2 cup broccoli, chopped

1/4 cup red onion, thinly sliced

1/2 lb. chicken tenders

1 T low sodium soy sauce

1 T rice vinegar

1 T plus 1/2 tsp. olive oil

1 tsp. toasted sesame oil

1/2 tsp. toasted sesame seeds

1 tsp. oregano

1/4 tsp. salt

1/4 tsp. pepper

1. In a large skillet, heat 1/2 tsp olive oil over medium heat. Season the chicken tenders with the salt, pepper and oregano. Transfer the chicken into the skillet and cook through, about 4 min on each side. Remove from heat and allow the chicken to cool. Using two forks, shred the chicken. Set aside.

2. In a large bowl, toss together the lettuce, red bell pepper, broccoli, red onion, and chicken.

3. In a small bowl, whisk together the soy sauce, rice vinegar, remaining olive oil, sesame oil, and sesame seed.

4. Refrigerate the dressing and salad separate until ready to serve. To serve, poor the dressing over the salad, toss, then plate.

Servings: 2

Calories: 268 per serving



Lemon Ricotta Muffins

The Recipe's Story

I am a huge fan of Italian. I dream of traveling to Italy, enjoy cooking and eating Italian, my favorite artist is Italian and I married an Italian. Well, my husband is only one quarter Italian but I scored the last name that comes straight from Italy. I frequently look at recipes from Giada De Laurentiis because she makes Italian cooking so easy. She has a recipe for Nonna's Lemon Ricotta Biscuits and these Lemon Ricotta Muffins are a knock off. The original are amazing but I don't keep almond extract or almond slivers in the pantry so I made a little switch. I exchanged almond extract for vanilla, cut the almond slivers on top and, I use extra lemon because I wanted a stronger flavor. We eat these for breakfast or as a healthier sweet treat over coffee cake.

These muffins were originally called a biscuit because they are dense from the cheese. They have a mildly sweet, very lemony flavor and make your home smell amazing. Using mostly Ricotta cheese over butter gives you lower fat protein, vitamin A, riboflavin and vitamin B12. In addition you get calcium, selenium, zinc and phosphorus. Lemon juice aids in digestion by triggering the liver to make more bile. Pick these muffins over your store bought ones. They are a much healthier choice with a hidden health benefit of ricotta.

Lemon Ricotta Muffins

2 c all-purpose flour

1/2 tsp. baking powder

1/2 tsp. baking soda

1/2 tsp. salt

1 c granulated sugar, plus more for sprinkling

1/2 c unsalted butter at room temperature

1 T grated lemon zest

1 c whole milk ricotta cheese

1 large egg

1 1/2 T fresh lemon juice

1/2 tsp. vanilla extract

1. Preheat the oven to 350 degrees. Line 12 muffin cups with paper liners. Sift the flour, baking powder, baking soda, and salt in a medium bowl. Stir ingredients to combine.

2. In a large bowl beat 1 cup sugar, butter, lemon zest and ricotta cheese until combined. Beat in the egg, lemon juice and vanilla extract until fully incorporated. Add the dry ingredients a half cup at a time and stir until just blended.

3. Divide the batter among the prepared muffin cups. Sprinkle some sugar over the muffins. Bake in the preheated oven for about 20 minutes until the muffins are a light gold on top. Cool slightly. Serve warm or at room temperature.

Servings: 12 muffins

Calories: 237 per muffin

Quick Tip: Meal Planning

Quick Tip: Meal Planning

There is nothing revolutionary about meal planning. I am sure that most homes have some form of a running grocery store list and an equal number of homes already meal plan. Aside from the guess work of knowing what is for dinner, planning ahead can improve your health while saving you time and money. If you get hungry and don't have a plan in place the fast food lane is very appealing as well as a soda and box of high sodium/fat quick meals. In my home we plan out our week so that we always have a healthy choice ready for dinner, lunch and even a treat of the week.