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.