2009! What a great year!

I am not a big fan of year end holiday letters. I figure that the people closest to me already know what I am doing, where I am going and who I am doing it with. But it is at this time of the year that I personally take stock of my year in review and look forward to my year ahead. One highlight of my year is that I enrolled in the distance learning program at the Instititute for Integrative Nutrition (IIN) which is offered in coordination with the State University of New York (SUNY).  This school rocks!! It is quickly becoming the world's largest health counseling training school. I am joining hundreds of people worldwide on a journey to learning how to live a better life through eating well and living a balanced lifestyle.  I am not only learning how to take care of myself, I am also receiving very detailed and careful instruction on how to counsel others around food, nutrition and lifestyle choices. It's an exciting time! I will be seeing clients as early as February one on one, and through group workshops, to empower them to improve their lifestyles. I hope to see a wide range of clients who need some counsel on living healthier and more balanced lives.

And the big news this week was that my daughter, S, has decided to enroll as well! I look forward to sharing this wonderful  experience together as we learn to make positive changes and how to take a holistic approach to health and wellness. Feel free to check out her blog http://www.sheriheather.wordpress.com/ to follow her journey as a successful professional living a healthy, fun and inspiring lifestyle!

Empowering changes....Hanukah...Christmas...New  Year's Eve....all reasons to celebrate!! And one of my favorite ways to celebrate is with cocktails!! These cocktails are not the calorie laden, sweet concoctions of years past. They are full of flavor and fun....with no guilt attached.

Magical Low Calorie Margarita

(http://www.hungry-girl.com/)

6 ounces diet lemon-lime soda

1 1/2 ounces tequila

1 packet (two 5 calorie servings) sugar-free powdered lemonade mix

2 tablespoons lime juice

1 cup crushed ice or 5-8 ice cubes

Optional: lime wedge for garnish

Stir all ingredients together. For a frozen drink, place mixture in a blender with the ice and blend until smooth.  Or, simply pour mixture over ice and enjoy. Serve with lime wedge. I like this drink frozen and with the glass rimmed in a little bit of sugar or salt. Yummy!

Serving: 1 drink. 115 calories, 0g fat, 0g fiber, 2g carbs

Vodka And A Glass

1 1/2 ounce vodka and ice. OK...add a slice of lime or lemon to enjoy it even more!

For those who are not as brave....mix a glass of diet anything with the vodka. Suggestions I like include diet 7 Up, diet tonic or raspberry seltzer. The 7 Up mixes with tequila just as well.

White Sangria

(Young and Hungry... author- Dave Lieberman)

2 750 ml bottles white wine, chilled

1 cup brandy

1/3 cup superfine sugar

2 oranges, sliced into thin cross sections

2 lemons, sliced into thin cross sections

2 limes, sliced into thin cross sections

Mix the wine, brandy and sugar in a large glass pitcher. Stir until the sugar has dissolved.  Add the fruit and stir.  Make a few hours ahead of time and refrigerate until ready to serve.  Before serving, top off with ice cubes. OK...so this recipe has some sugar...but it is totally worth it...I promise!

I close this post with a recipe for success. My daughter, S, and I toast to both our success and yours. May your holidays be happy, your celebrations be merry and your New Year be full of growth, inspiration and healthy choices!!

Recipe For Success

(http://www.ezinearticles.com/)

One part knowledge

One part self awareness

A pinch of success advice

Ten parts emulation of success

Mix your knowledge and self awareness into your emulation of the thoughts and behaviors of the successful.  Sprinkle lightly with advice form those who have succeeded before you.  Heat this mix with your own motivation.  Cook several months or decades, until done, and then repeat the process.

Enjoy! Happy Eating!

Oh the weather outside is frightful, but in here it's so delightful....

"Oh the weather outside is frightful, but in here it's so delightful, And since we've no place to go, Let it snow! Let is snow! Let it snow!" As I look out my window I see about 12 inches of snow. The forecast is for the snow to continue falling all day and to accumulate to about 20 inches. (ok...this is where I tell my readers who live in Florida to stop laughing!) I actually like the snow. Well, let me rephrase that....I like the snow when I am stuck at home, with no place to go. I can work on my blog, catch up on my reading, cook up some comfort food, and relax with my hubby on the sofa....in front of the fire...with a nice glass of wine. Yes, snow is good. 

Right now...with the snow outside...and a movie waiting in the other room from Netflix....I have a wonderful pot of soup cooking on the stove. Is there really a better snowy day comfort food than a nice, steaming hot, bowl of soup made with fresh, wholesome ingredients? I have posted several recipes today for soups I have made recently. All of these soups are so easy because the base is a premade vegetable broth I buy at the market.  Feel free to substitute a homemade base if you want. I hope you enjoy them.

White Bean and Kale Minestrone

(Feeding the Whole Family. Cooking with Whole Foods

 Author,Cynthia Lair)

5 to 6 leaves of kale

1 tablespoon extra virgin olive oil

2 large cloves of garlic

3 cups cooked white beans, divided (I used canned)

2 1/2 cups vegetable stock, divided

1 tablespoon tomato paste

4 fresh sage leaves

1 teaspoon sea salt

freshly ground pepper

1 tablespoon freshly squeeze lemon juice

freshly grated pecorino cheese (I used parmesan)

Wash kale and remove the stems from the leaves.  Roll up kale leaves and cut into thin ribbons. Set aside.  In a 4 quart pot, heal oil and saute the garlic briefly over medium heat.  Add about half of the cooked beans and half of the stock.  Puree the rest of the beans and stock in a blender along with the tomato paste and sage. (I put it all in another pot and used the immersion blender. So Easy!!) Stir the pureed beans into the soup.  Add salt and pepper to taste.  Mix the kale into the soup and simmer until it has wilted (about 10 muinutes).  Add the lemon juice (fresh really makes a difference) and enough water to make the soup a desireable thick consistency.  Taste and adjust seasonings. Serve the soup topped with cheese.

Roasted Butternut Squash Soup

(http://www.weightwatchers.com/)

4 cups vegetable broth

12oz butternut squash, peeled and cut into 1 inch cubes

1/2 large vidalia onion, cut into 2 inch cubes

1/2  apple, peeled and cut into 2 inch cubes

1/4 teaspoon salt

1/8 teaspoon pepper

1/8 teaspoon nutmeg

In a large stock pot combine broth, squash, onion and apple.  Cover pot and bring to a boil over high heat.  Uncover pot and reduce heat to low, gently simmering until squash is tender, about 10 minutes.  Puree soup in pot using an immersion blender (or puree in a regular blender in batches, careful not to splatter the hot liquid).  Season with salt, pepper and nutmeg. Serve hot, chilled or at room temperate. (I like it hot).  This is a nice and simple soup to make. An easy puree of squash and apples with just a hint of fall spice.

Debbie's Obsession Soup

(this really is a Rachel Ray recipe, that I copied after watching one of her shows, called Spinach Tomato Soup. It is so, so good that I make it ALL winter long and have renamed it!)

2 teaspoons olive oil and cooking spray for more moisture

1 large shallot, chopped

6 cloves garlic, minced

1 28oz can diced tomatos, drained

1 28oz can crushed tomatos

2 cups vegetable broth

1 10oz bag fresh spinach

salt and pepper to taste

(optional- fat free mozzarella)

Saute shallot and garlic in oil w/cooking spray until soft.  Add drained, diced tomatos, crushed tomatos and broth.  While soup is heating, add spinach a little at a time.  Bring to boil, reduce heat and cook 10 minutes.  Salt and pepper to taste. I add a sprinkle of fat free  mozzarella on top of the hot soup in the bowl before serving. It takes on the taste of a "pizza" soup...but cheese can be eliminated and it is just as yummy!!

Mushroom Barley Soup

olive oil

2 cups each onions, carrots, celery, chopped

2 cups mushrooms, sliced

10 cups vegetable broth

1 cup barley

3 teaspoons garlic, minced

1/4 to 1/2 cup sherry

salt, pepper, fresh pasley and dill

Drizzle some olive oil in pot.Add onions, carrots, celery and garlic and saute until soft. Add mushrooms. Add broth, barley and seasonings. Boil, then simmer 2 hours. Stir occasionally. Add sherry.  (I am not sure how much. I just added until it tasted right. The sherry really gives the soup a nice, rich flavor). Adjust salt and pepper to taste. Serve hot.

So... the blog is done... the soup is ready... the movie is in the DVD... the wine is poured...the fire is flickering...and the hubby is waiting on the sofa. Wow. Comfort at its best! Honey, I will be right there!

Enjoy! Happy Eating!

Thanks!!

With Thanksgiving Day rapidly approaching we need to step back and really think about the true meaning of this holiday. Giving thanks to...family, friends, life, our home, our environment, all that is good....and, of course, food! Yes, theThanksgiving meal has taken on a mind of it's own. We are bombarded with ads of high calorie dishes and ingredients, beautiful casseroles, breads and pie a la mode. You can still have a great meal while keeping it low fat and simple.  All it takes is some careful planning.

I usually post pictures of the foods I am presenting...however, for this post that would have required me making a whole Thanksgiving dinner ahead of time. And that was just not going to happen. I take several things into consideration for Thanksgiving since I will have many different eating styles sitting at my table. Vegetarian, diabetic, low fat, and traditional all time favorites. I try to please everyone while at the same time taking care of myself and my needs. I will tell you what I am making, include some recipes that I have tried, and some that I am trying for the first time. All I can say is....the food will be GOOD!!

Here is my Thanksgiving menu and the recipes to make dinner:

Rosemary Red Soup (posted Nov 7th)

Turkey (ask your Mom)

Vegetable Chili (listed below)

Classic Cranberry Sauce (just follow directions on bag. Can substitute some artificial sweetener if you like. Super easy)

Roasted Brussel Sprouts (listed below)

Apple Onion Stuffing (listed below)

I Can't Believe It's Not Sweet Potato Pie (listed below)

Steamed Broccoli (duh, just steam it)

Corn Bake (posted 9/16)

String Bean Casserole (courtesy of A)

Garlic Mashed Potatoes (courtesy of M)

pies (courtesy of S)

fruit (courtesy of J)

Phew, I am exhuasted already! It will somehow all get done and we will enjoy a dinner full of good food, good conversation and wonderful family and friends. Here are some of the recipes:

Vegetable Chili

1 medium eggplant- diced to 1/2 inch

2 medium onions- chopped

2 large yellow squash- diced

2 large zuccini- dived

2 red peppers- diced

8 plum tomatoes- chopped

1 29oz can crushed tomatoes

4 cloves garlic- chopped

1/2 cup olive oil

1 19oz can red kidney beans

1 10oz can chickpeas

1 11oz can corn

1/2 cup chopped fresh parsley

1 tablespoon cumin

4-6 tablespoon chili powder

1/2 teaspoon crushed red pepper flakes

1 teaspoon ground black pepper

Saute garlic, onion, zuccini, squash, peppers and eggplant in oil until "softish".  Add tomatoes, parsley and spices.  Cook on low heat 30-40 minutes.  Add beans and corn. Adjust seasoning to taste.

Apple Onion Stuffing

(Rachel Ray and http://www.hungry-girl.com/)

6 slices light bread (40-45 calories and at least 2 grams of fiber per slice)

4 cups chopped Fuji apples

2 cups chopped sweet onion

1 cup chopped celery

1/3 cup chicken broth- plus xtra if needed (I will use vegetable)

1/4 cup raisins

1/4 cup chopped fresh parsley

1/4 cup fat free liguid egg substitute (or one egg)

1 tablespoon light whipped butter

1 tablespoon minced shallots

1 teaspoon minced garlic

1/4 teaspoon salt

salt and black pepper to taste

Preheat oven to 350 degrees.  Lightly toast bread slices and cut into cubes. Set aside.  Melt butter in medium pot over medium heat.  Once butter has melted, add celery, onion, shallots, garlic and salt.  Saute veggies to 4-5 minutes, stirring frequently.  Remove pot from heat and add apples, raisins, and parsley.  Mix well.  Add broth and egg substitute, and stir thoroughly.  Spray a medium baking dish with nonstick spray.  Transfer veggie mixture from the pot to the baking dish.  Add bread cubes and fold in gently. The bread cubes should be moist but not saturated.  Add a few extra tablespoons of broth to coat, if needed.  Let stuffing mixture sit at room temperature for several minutes, allowing bread cubes to absorb some of the moisture.  Cover with foil and bake in oven for 20 minutes.  Remove foil and, using a fork, gently fluff and rearrange stuffing.  Return to oven, uncovered.  Bake for 10-15 minutes, until top is golden brown.  While stuffing is still warm, mix gently.  Season to taste with salt and pepper.

Makes 8 servings- 108 calories, 1g fat

I Can't Believe It's Not Sweet Potato Pie

(www.hungry-girl.com)

1 large butternut squash (large enough to yield 2 cups mashed)

1/2 cup fat free liquid egg substitute (or 2 eggs)

1/3 cup light vanilla soymilk

1/3 cup sugar free maple syrup

1/4 cup Splenda sweetener (granulated)

1 teaspoon cinnamon

1/2 teaspoon vanilla extract

1/4 teaspoon salt

2/3 cup miniature marshmallows

Preheat oven to 350 degrees.  Use sharp knife to remove both ends of the squash.  Peel squash and cut into large chunks, removing seeds. (Important hint- you can buy this squash already peeled and cut into chunks in the produce department of the super market. It saves a TON
 of time and effort!!)  Fill a large, microwave-safe dish with 1/2 inch water.  Place squash into the dish and cover.  Microwave for about 8 minutes and then drain. (squash should be tender enough to mash. but not overcooked.)  With a potato masher, food processor or fork, mash squash thoroughly.  Measure out 2 generous cups, lightly packed, and place in baking dish.  Add all ingredients except for marshmallows to the dish.  Mix ingredients thoroughly, but do not over stir. (squash should still be pulpy).  Bake in oven for 45-50 minutes, until solid and not liquidly.  Top the "pie" with mini marshmallows.  Return to the oven for 5 minutes or until the marshmallows begin to brown.  Can allow to cool before serving..or serve hot! Makes 4 generous servings so double if you are having a large crowd.

Per serving: 113 calories, less than .5 g fat, 1.5g fiber

Roasted Brussel Sprouts

 brussel sprouts(or any vegetable you like)

sea salt, pepper, olive oil, balsamic vinegar

Line cookie sheet with aluminum foil and spray with non stick cooking spray or drizzle with olive oil. Cut hard ends off of sprouts and cut in half lengthwise. Put in bowl and drizzle with olive oil and balsamic vinegar.  Add sea salt and pepper and toss well.  Spread on cookie sheet with cut side down. Roast in oven for about 15 minutes. Cut side of sprouts should be nicely browned when done.  This is best enjoyed straight out of the hot oven!

For each new morning with it's light

For rest and shelter of the night

For health and food, for love and friends

For everything thy goodness sends

-Ralph Waldo Emerson

Please accept my special thanks to each and every one of you reading my blog. The response has been incredible!
Happy Thanksgiving and Happy Eating!

Eat FRESH!

I have been on a journey over the past couple of years to embrace a healthier and more balanced lifestyle. I eat more whole grains... less processed foods...include more exercise...make myself a priority...and celebrate all that is good in my life! It is a wonderful journey and one I look forward to embracing day after day. With this journey comes the ability to open myself to new ideas and knowledge. So it was with extreme interest that I attended a screening and panel discussion of an eye opening documentary last week. This film, "FRESH!" includes the subtitle "New thinking about what we're eating". http://www.freshthemovie.com/  FRESH celebrates the farmers, thinkers and business people across America who are re-inventing our food system. By embracing sustainable farm agriculture, organic food and produce, and local farmers, we can live a healthier lifestyle while at the same time  help the future of our food system and our planet.

Now...wait...I am not getting all "Mother Earth" on you. I am just saying...there is nothing wrong...and everything right...with eating healthy, organic, local food energized by a humane and sustainable farming system. So it was with this frame of mind that I drove over to our local Whole Foods Market in order to buy the ingredients for a totally organic, vegetarian meal. I enjoyed shopping for the ingredients, cooking it, serving it and, of course, eating it! When I was done I felt energized and happy that I was participating in just one little way to help preserve our planet and make it better for the future of our children and our children's children. And when the meal was all over, consumed and cleaned up,  my wonderful husband, H, did not say "Where's the beef?". I hope you enjoy these recipes as much as I did. Rosemary Red Soup is deliciously smooth and warming.  Romaine Chop Salad with Basil Dressing is a fresh main course salad with an interesting mixture of tastes and textures. 

Rosemary Red Soup

(Feeding the Whole Family/Cooking With Whole Foods, Cynthia Lair)

3 medium carrots

1 large beet

1 tablespoon extra virgin olive oil

1 large onion, diced

1 3inch sprig fresh rosemary or 1 teaspoon dried

1 tablespoon fresh oregano or 1 teaspoon dried

1 cup dried red lentils, washed and drained

2 bay leaves

6 cups water or vegetable or chicken stock

2 to 3 tablespoons light miso

Scrub and chop carrots and beet.  Remove beet greens, if present.  No need to peel unless vegetables are not organic.  Heat oil in 4 quart pot; add onion and saute until soft.  Add carrots and beet; saute a few minutes more.  Finely chop rosemary and oregano leaves, if using fresh herbs.  Add herbs, lentils, bay leaves, and water/stock to sauteed vegetables; bring to a boil.  Lower heat and simmer 40 minutes.  Remove bay leaves.  Let soup cool and puree in small batches in blender or use an immersion blender. (this is a great tool and my new best friend!!)  Dissolve miso in 1/2 cup water and stir into pureed soup.  Gently reheat before serving.

Romaine Chop Salad with Basil Dressing

(Feeding the Whole Family/Cooking With Whole Foods, Cynthia Lair)

Dressing

2 cloves garlic

1 teaspoon dijon mustard

1 teaspoon honey

3 tablespoons brown rice vinegar

1/4 cup extra virgin olive oil

1/3 cup fresh basil

Salad

1 egg

1/2 head romaine lettuce

1/2 cucumber, diced

1 large ripe tomato, diced

1/2 cup cooked chickpeas

1/3 cup crumbled blue cheese (I used parmesan)

Place garlic, mustard, honey and vinegar in a blender and blend well.  With the blender running, slowly pour in olive oil.  Once the oil is incorporated, add basil and pulse a few times to blend.  Place egg in pan filled with water.  Bring to boil.  As soon as it is boiling rapidly turn off heat, cover, and set timer for 10 minutes.  When timer goes off, drain water from pan and refill with cold water repeatedly until egg is cool.  Peel egg and cut into small pieces.  Break apart lettuce leaves and wash in sink with cold water.  Stack leaves on top of each other.  Bisect the stack with a knife then begin chopping into 1 inch squares.  Place chopped lettuce in a salad spinner and spin dry.  Put lettuce in a salad bowl.  Add cucumber, onion, tomato, egg, chickpeas and cheese.  Pour dressing over the salad and toss well. Serve immediately.

Enjoy! Happy Eating!

YAY!! Company is coming. YIKES!!

YAY! I received an email that my favorite aunt and uncle were coming to visit from sunny Florida so I decided to have a dinner party. YAY! I called the rest of the family and everyone could come! YAY! Then the realization hit that everyone has been following my blog and the pressure was on to make a really nice meal. YIKES! No problem...I enjoy a challenge. I was so happy that my kids were going to join us. YAY! Then I realized that since the kids were vegetarian I would want to make a veggie friendly meal. YIKES! No problem...I enjoy a challenge. YAY! Oh, and since I was doing the cooking...then the meal had to be easy and low fat. YIKES! No problem...I enjoy a challenge.  YAY! To top it all off,  I then realized that I had a mandatory staff meeting for the whole day an hour away from home on the same day as the party.. YIKES! This was going to be the challenge that I enjoy...but with enough planning it could be done. YAY.. A dinner party!

This  is what I served and how I accomplished presenting a low fat, vegetarian friendly, dinner party for 10 people with no time to do it!

First Course- Fresh green salad (compliments of my sister-in-law, S)

Main Course- Jumbo Shells with Cheese Filling and Four-Cheese Pepperoni Vegetable Pizza

Vegetables- Roasted Cauliflower/Carrots and Sauteed Broccoli Raab with Cannelloni beans

Dessert- So Easy Even A Caveman Can Do It Cupcakes
 and fruit platter (compliments of Mom)
And...of course...wine!

I prepared the stuffed shells the day before and cooked them right before serving. I also roasted the cauliflower and carrots the day before and then just served them at room temperature for dinner. The cupcakes were simple, and were also made the day before. I made the pizza and the broccoli raab in the morning before I left for my meeting.

Yes, entertaining CAN be done with or without the emotional roller coaster we impose on ourselves. YAY! With a little help from your friends (thanks S and Mom), and some extra planning....nothing can get in the way of enjoying special family time!

Jumbo Shells with Cheese Filling

1 pkg. (12 oz) Jumbo shells, uncooked

4 cups (32oz) fat free ricotta cheese

2 cups (8oz) shredded fat free mozzarella cheese

1/2 cup grated fat free Parmesan cheese

2 eggs

1 tablespoon chpped fresh parsley

1/2 teaspoon salt

1/4 teaspoon ground black pepper

1/8 teaspoon ground nutmeg

3 cups (about 26oz jar) low fat spaghetti sauce

Heat oven to 375 degrees.  Cook pasta according to package directions, drain, and let cool individually on wax paper.  Meanwhile, in medium bowl, stir together cheeses, eggs, parsley, salt, pepper and nutmeg.  In 13x9 inch baking pan, spread some spaghetti sauce. Fill each cooked shell with about 1 1/2 tablespoons cheese mixture and place in prepared pan.  Pan will hold about 24 shells.  Spread remaining sauce on top of shells and sprinkle with additional parmesan cheese. Cover with foil and bake 35 minutes or until hot and bubbly.

Four Cheese Pepperoni-Vegetable Pizza

(Weight Watchers Comfort Classics Cookbook)

1 medium onion, halved and thinly sliced

1 reb bell pepper, thinly sliced

8 oz. white mushrooms, sliced

1 cup grape tomatoes, halved

1  lb. pizza dough (I used Pillsberry thick pizza dough)

3/4 cup fat free marinara sauce

1 1/2 cups shredded reduced fat Italian four cheese blend

2 tablespoons grated parmesan

36 slices turkey pepperoni

Adjust oven racks to divide the oven in thirds and preheat to 450 degrees.  Spray a 10 x 15 jelly roll pan with nonstick spray.  Spray a large skillet with nonstick spray and set over medium-high heat.  Add the onion, bell pepper and mushrooms. Cook, stirring occasionally, until the vegetables are tender and liquid is evaporated, 8-10 minutes. Stir in tomatoes and cook 1 minute.  With floured hands, press the dough over the bottom of the prepared pan.  If the dough shrinks back, let it rest a few minutes berfore pressing again.  Spread the marinara sauce evenly over the dough.  Sprinkle with 1/2 cup of the cheese and 1 tablespoon of the parmesan.  Top evenly with ther onion mixture and then the pepperoni.  Bake on the lowest oven rack until crust is browned on the bottom, 12-15 minutes.  Sprinkle with the remaining 1 cup shredded cheese blend and 1 tablespoon parmesan.  Bake until the cheese melts, 4-5 minutes longer.  Cut into 12 large squares.

Per Serving (1 square): 190 calories, 7g fat, 21g carbs, 2g fiber

So Easy Even a Caveman Can Do It Cupcakes

1 lemon cake mix

1 12oz can diet 7 up

Pour cake mix in bowl. Pour in 7 Up. It will fizz up like a science experiment. Stir with a spoon until it is a smooth batter. Pour into 18 cupcake tins. That's it. No oil. No water. No butter. No...nothing. Bake according to box directions for cupcakes...about 20 minutes at 350 degrees. Although I have not tried other combinations...I am told that this same recipe can be made with chocolate cake mix and diet coke, or spice cake mix with diet ginger ale. It can also be baked into a whole cake instead of cupcakes...your choice!

Per serving (1 cupcake) 113 calories, 2g fat

The timing turned out great. The food was delicious. Everyone had a wonderful time. And the company....well, it was a beautiful evening just like the flowers I recieved from my favorite aunt and uncle who came to visit from Florida !!

Enjoy! Happy Eating! 

You are what you eat. Recipes from my friends.

You have heard the adage, "You are what you eat". Most times it means that if we eat healthy food, we will be healthy. If we gorge ourselves on Big Macs...well, it is not a pretty picture! However, this week I realized that the food we eat can reflect our personality.  Today I am posting 3 recipes... from 3 friends... with 3 distinct personalities. I laughed when I realized how similar my friends were to the recipes they submitted.

For instance, let's start with my friend, C. She sent me a delicious salmon recipe. No, there is nothing fishy about C. She is charming, sophisticated and classy. She is always dressed and ready for a photo shoot. She is a classic beauty with style. Her salmon dish reflects the same characteristics. You can't go wrong with C. She and her salmon will never disappoint you!

Salmon with Horseradish and Apricot Sauce

2  5oz salmon fillets

1/4 cup apricot jam or preserves

1/8 cup horseradish (white from a jar)

salt, pepper, garlic powder

Place salmon in pan or on cookie sheet and sprinkle with salt, pepper and garlic powder.  Mix preserves and horseradish together and spread over fish.  Back in 350 degree oven for 15 minutes. Switch oven to broil and broil fish about 5 minutes or until the top gets browned and bubbly. (Feel free to increase this recipe...the sauce is basically 2/3 preserves, 1/3 horseradish) This recipe would be equally good with peach preserves!

The next recipe describes my other friend, C (not to be confused with the first friend, C) so well it is scary! She calls it "C,s Kick Ass Bowtie and Spinach Salad".  You KNOW when C is in the room. She is full of kick-ass personality. She is vibrant, full of color and freshness. This salad explodes with personality and goodness with just a touch of nuttiness...just like my friend, C

Kick Ass Bowtie and Spinach Salad

1/2 pkg (6 oz) bow ties

2 cups torn fresh spinach

1 cup grape or cherry tomatoes, halved

1/4 cup sliced scallions

1/4 cup olive oil

2 tablespoons lemon juice

1 teaspoon Dijon-style  mustard

2 cloves garlic, finely chopped

1/2 teaspoon salt

1/2 teaspoon sugar

toasted pine nuts (toasting brings out the oils and flavor of the nuts)

Cook pasta, according to package directions.  In large bowl, combine pasta, spinach, tomatoes and scallions.  In small bowl, combine all remaining ingredients except pine nuts; mix well.  Pour dressing over spinach mixture and toss well. Top with pine nuts. Serve immediately.

My next friend, S, was a complete surprise.....as is her recipe, Chiles Rellenos Casserole.  I met S about 2 years ago and she impresssed me as a lovely person. Sorta quiet, very pleasant and definitely nice. But really get to know her...and WOW...she is full of spice with an underlying zing! S is definitely not the quiet dish of my first impression. I truly enjoy S...as I do her recipe.  One of the main ingredients is ground turkey. Sorta quiet, very pleasant and definitely nice. Add the other ingredients and you have the gusto of S!

Chiles Rellenos Casserole

(Cooking Light, Jan/Feb 1995)

1/2 lb ground turkey

1 cup chopped onion

1 3/4 teaspoons cumin

1 1/2 teaspoons oregano

1/2 teaspoon garlic powder

1/4 teaspoon salt

1/4 teaspoon pepper

1 (16 oz) can fat free refried beans

2 (4oz) cans green chiles, drained and cut lengthwise into quarters

4 oz (1 cup) shredded fat free colby-jack cheese

1 cup whole kernel corn

1/3 cup all purpose flour

1/4 teaspoon salt

1 1/3 cups skim milk

1/8 teaspoon hot sauce

2 eggs, slightly beaten

2 egg whites

Cook turkey and onion in a nonstick skillet over medium high heat until browned. Combine turkey mixture, cumin, oregano, garlic powder, salt, pepper and refried beans in a bowl. Stir well and set aside.  Arrange half of the green chile strips in an 11x7 baking dish; top with half of the cheese.  Spoon mounds of bean mixture onto cheese and spread gently, leaving a 1/4 inch border around the edge of dish; top with corn.  Arrange remaining chile strips over corn; top with remaining cheese. Set aside.  Combine flour and salt in bowl; gradually add milk and hot sauce, stirring with a wire whisk until blended.  Stir in eggs and egg whites; pour over casserole.  Bake at 350 degrees for 1 hour or until set; let stand 5 minutes before serving. (I think this would be equally good with soy veggie crumbles instead of the ground turkey to give it a vegetarian flair)

Makes 6 servings. Per serving:  262 calories,6 grams fat, 4 grams fiber

Enjoy! Happy Eating!!

And the morale of the story is....listen to your kids!

Those of us who are lucky enough to have children know the joy of raising them. We hope to impart wisdom and knowledge and cross our fingers that we did everything right. So it was with pride and amusement  that I took a step back this week and realized the knowledge that I have gained from them.
I am blessed to have 3 wonderful kids. They have taught me skills that are unique to each of them. My son, C, has an extraordinary ability to view things from a different angle. Give him a situation and he usually can pinpoint a different way to look at it. Perhaps it is this unique quality that makes him an awesome photographer.  From him I have learned not to take life too seriously. Oh, and also, how to take a mean eggplant photo. I can stare at the dish, take 100 pictures and not be satisfied. He can pick up the camera and with a click of the shutter take an awesome photo. Today's pictures are courtesy of C. As a matter of fact, if you ever see an extremely good picture on this site....it probably was taken by him.  Feel free to check out his photo website www.flickr.com/photos/thinmints137

From my daughter, S, I have learned to take true joy in the simple things in life. She was absolutely elated that her local produce market reopened on Sundays after a short hiatus. And her whole face lights up with joy when she talks about honey crisp apples! (Do yourself a favor and go buy them. We are talking about huge, sweet, juice running down your arm, apples here people!)

From my son, M, I have learned cooking techniques. He used to be a professional chef, so from him I have learned that it takes a hot pan, a superduper hotpan, to get a nice brown sear on the food without over cooking it. And I have been known to interrupt his day with a questions like, "How do you cook broccoli raab?".

So I dedicate this week's post to my children....who have taught me more than they will ever know!

This is a slimmed down version of eggplant parmigiana. Baking the eggplant gives this dish a crispy texture without the fat that comes from frying.

Eggplant Parmigiana

(http://www.weightwatchers.com/)

1 spray cooking spray

1/3 cup seasoned bread crumbs, italian style

1 tablespoon grated parmesan cheese

 1 teaspoon italian seasoning

1/4 teaspoon garlic powder

1 medium raw eggplant

2 large egg whites, lightly beaten

1 1/2 cup tomato sauce

1/2 cup part-skim mozzarella cheese, shredded

Preheat oven to 350 degrees. Coat a 13x9 inch baking dish with cooking spray and set aside. Combine bread crumbs, parmesan cheese, italian seasoning and garlic powder in a medium size bowl. Set aside. Remove skin from eggplant and trim off ends.  Slice eggplant into 1/2 inch slices.  Dip eggplant first into egg whites and then into bread crumb mixture.  Bake eggplant on nonstick cookie sheet until lightly browned, about 20-25 minutes, flipping once.  Place a layer of eggplant on bottom of prepared baking dish, then add 1/3 of tomato sauce and 1/3 of mozzarella cheese.  Repeat with 2 layers in the same order.  Bake until cheese is melted and sauce is bubbling, about 10 minutes more.  Slice into 4 pieces and serve.

Sauteed Yellow Zucchini

No real recipe here, folks. Just get the pan screamin' hot, spritz with cooking spray or add a little bit of oil and saute the veggies with some salt, pepper and garlic powder

To those of my friends and future friends who celebrate the Jewish New Year, I send my and my husband's best wishes for a happy, healthy and joyous new year. May your year be full of welcome surprises, juicy apples,  and wishes fulfilled.

Enjoy! Happy Eating!

If I live in South Jersey...does it count as Southern Cooking??

Move over Colonel Sanders...this is finger lickin' good! How does Southern Oven Fried Chicken, Corn Bake and Broccoli Raab with Pine Nuts and Golden Raisins sound? So good that your mouth is watering at this very moment, right? Dinner last night was so wonderfully good that I just had to share. This is comfort food at its best.

Southern Oven Fried Chicken
(Weight Watchers New Complete Cookbook)

1/2 cup fat free buttermilk (feel free to substitute lo fat italian dressing)
1/2 cup cornflakes, crushed

3 Tbl flour                                          
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 pounds skinless chicken parts
4 teaspoons canola oil


Preheat oven to 400 degrees. Spray a large baking sheet with nonstick cooking spray.  Pour buttermilk (or dressing) into large shallow bowl.  On a sheet of waxed paper combine the cornflake crumbs, flour, salt and pepper.  Dip the chicken in the buttermilk (or dressing) and then dredge in the cornflake mixture, coating completely.  Place the chicken on the baking sheet and drizzle with the oil.  Bake 30 minutes, then turn the chicken over.  Bake until cooked through, 15-20 minutes longer.

Per serving: ( 2 small pieces or one large), 229 calories, 10g fat, o fiber


I made a full fat version of this corn bake last Thanksgiving and everyone LOVED it! Imagine my surprise when I saw a slimmed down version in my Cooking Light magazine. Make this and your family will love you too, only skinnier and healthier.

            Corn Bake

      (Cooking Light Magazine)

       2 cups corn kernels

       1 (14 3/4 oz) can cream style corn

       1 (8 1/2 oz) box corn muffin mix

       1 cup low fat buttermilk

       2 tablespoons light butter, melted

Preheat oven to 400 degrees. Spray a 9x13 inch baking dish with nonstick spray.  Mix corn, creamed corn, corn muffin mix, buttermilk and butter in a large bowl.  Pour batter into prepared pan. Bake until golden and a toothpick inserted into the center comes out clean, about 40 minutes.

Per serving: (1/10 of bake. Nice and big!!) 178 calories, 5g fat, 3g fiber, 4g protein

Broccoli Raab with Pine Nuts and Golden Raisins

(Vegetarian Times)

3/4 lb broccli raab, tough ends and large leaves removed, cut into 2 inch pieces

1 tablespoon olive oil

1 clove garlic, minced (about 1 teaspoon)

1/8 teaspoon red pepper flakes

1 tablespoon pine nuts

1 tablespoon golden raisins

Bring large pot of salted water to a boil.  Add broccoli raab and cook 2 minutes, or until bright green.  Drain and run under cold water to stop the cooking process. Drain again.  Heat oil in nonstick skillet over medium high heat.  Add garlic and red pepper flakes, and cook 1 minute, or until fragrant.  Add broccoli raab to pan, and saute 2 to 3 minutes, or until crisp-tender.  Stir in pine nuts and raisins, and season with salt. (I added a little more pine nuts and raisins which increases the nutritionals a little)

 Per serving: (1/2 recipe) 140 calories, 5g protein, 10g fat, 1g fiber

( fat is a little high in this recipe, cutting some nuts will bring it down a bit)

And this is what it looks like when you put all these yummy dishes together . Enjoy!  Happy Eating!!

If I have my cake...why can't I eat it? 3 desserts...3 ingredients

I never understood the adage "You can't have your cake and eat it too."  If I have cake in front of me.. you can be sure that I want to eat it!! Life is too short never to eat dessert so I am always trying to find sweet endings that are not only low in calories and fat, but also delicious. Here are 3 easy, easy desserts that all have simply 3 ingredients. One is a favorite "go to" dessert when you just MUST have some chocolate. One is an oldie but a goodie. And one is a new idea that I discovered in one of my favorite South Jersey restaurants.

Make this chocolate cake and don't tell anyone that it is low fat. See it disappear before your eyes.

So Easy Chocolate Cake

1 box chocolate cake mix (any kind. The deeper the chocolate, the better)

1 cup water

1 small can pumpkin (not pumpkin pie mix)

Preheat oven to 350 degrees. Grease 9x13 inch pan and set aside. Empty chocolate cake mix into large mixing bowl. Stir in water and mix well.  Add pumpkin and mix well. (mixing can be done by hand...you see, I told you this recipe was easy!) That's it. Do not follow directions on cake box...only use these 3 ingredients. Pour chocolate mixture into prepared pan and bake for 30 minutes. Cut into 24 pieces.

Serving size: 1 piece 93 calories, 2g fat, .5 g fiber

You loved these as a kid and will love them as an adult too! They are surprising low in fat and calories and are a sure crowd pleaser. 3 ingredients and super duper easy!

Rice Krispie Treats

3 tablespoons margarine

1 package (10oz about 40) regular marshmallows

6 cups rice krispies cereal

Melt margarine in large saucepan over low heat.  Add marshmallows and stir until completely melted.  Remove from heat.  Add rice krispies cereal.  Stir until well coated.  Using buttered spatula or waxed paper, press muxture evenly into 13x9 inch pan coated with cooking spray.  Cut into 24 pieces when cool. 

Serving size: 1 piece  98 calories, 1g fat, <1g fiber

                               

Upscale does not have to be difficult to make...and it does not have to be fattening. I discovered this next dessert at one of my favorite South Jersey restaurants, Pasta Pomodoro. http://www.pastapomodoronj.com/ Why is it a favorite...because the food is delicious! It also happens to be very healthy minded with a menu that boasts not only an award winning gluten free menu, but attention to detail when it comes to healthy cooking. Their menu posts the nutritional stats on many of their dishes so you can choose wisely while at the same time be sure that there is no hidden fat or calories in the dish. And, it is a BYOB which always makes me happy! This dessert was a nice, fresh, surprising way to end our fabulous meal. It was so easy that I decided to recreate it at home.

Sweet Mission Figs

3 mission figs

pine nuts

agave nectar

Pour agave nectar on plate in a swirling fashion.  Arrange figs and nuts on top.  Pour more agave nectar on top. (agave nectar is similar to honey, but a little sweeter, thinner and lighter. It is a good alternative to sweeteners like sugar or articifial sweeteners)

Enjoy!  Happy eating!!

Join the "Clean Plate Club!"

The response to my new blog has been overwhelming! Thanks go out to all my friends and future friends who have been so enthusiastic about this new venture. You guys rock!! I have had requests for all different types of dishes and will try to vary the menu with each post.

I have kept my husband very busy this week with new recipes. These recipes are so incredibly good. Seriously folks, I am talking restaurant quality good! Try them out and let me know what you think.

Turkey Milanese

 (Weight Watchers Magazine Sept/Oct 2009 issue)

Grated zest and juice of 1 small lemon

2 Tbsp. water

1 1/2 tsp. olive oil

1/4 tsp. honey

1/4 tsp. salt

1/4 tsp. black pepper

1 c. cherry tomatoes, halved

4 c baby arugula

3 Tbsp. Italian seasoned dried bread crumbs

2 Tbsp. grated Parmesan cheese

4 (1/4 lb) turkey cutlets

To make the salad, whisk the lemon zest and juice, water, oil, honey, salt and pepper in a medium bowl; stir in the tomatoes. Top with the arugula (do not toss). Mix the bread crumbs and Parmesan cheese in a small bowl; spread evenly on a sheet of wax paper. Lightly spray 1 of the cutlets with the nonstick spray then coat both sides with the bread crumb mixture. Transfer to large plate and repeat with the remaining cutlets and bread crumb mixture. Spray a large nonstick skillet with olive oil nonstick spray and set over medium heat. Add the cutlets and cook until browned and cooked through, about 3 minutes on each side. While the cutlets are cooking, toss the salad. arrange on platter and top with finished cutlets. Drizzle with any remaining salad dressing.

Serving size: 1 cutlet , 1 cup salad. 193 cal, 5g fat, 7g carbs, 1g fiber, 30 g protein

Barbecued Pork Chops

(Cooking Light Magazine June 2009 issue)

2 Tbsp. dark brown sugar

2 Tbsp. low sodium soy sauce

1 Tbsp. dark sesame oil

1 Tbsp. pineapple juice

2 tsp. minced fresh garlic

1 1/2 tsp. sake or vermouth

1/4 tsp. crushed red pepper

1/4 tsp. freshly ground black pepper

4 (4 oz) pork chops (about 1/2 inch thick)

cooking spray

1/4 tsp. kosher salt

1 tsp. sesame seeds, toasted

Combine first 8 ingredients in a zip lock plastic bag; add pork to bag. Seal; marinate at room temperature at least 25 minutes. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Remove pork from bag; reserve marinade. Sprinkle pork with salt. Cook pork 3 minutes on each side or until done. Pour reserved marinade into a small saucepan; bring to a boil. reduce heat, and simmer 2 minutes or until thickened. Brush pork with reduced marinade; sprinkle with sesame seeds.

Serving size: 1 pork chop. 195 cal, 9.4 g fat, 17.7 g protein, 8.9g carbs, .3g fiber

I invite you to join my hubby in the "Clean Plate Club"! Enjoy!!!

Do you love to eat???

I love to eat. I love to eat healthy, good, tasty food that is easy to prepare, nutritious and filling. I also know that my friends love to eat because they are always calling asking for easy recipes that they can also prepare! I have created this blog so all my friends can enjoy the easy recipes I have found and share my newly discovered passion for cooking!


I don't claim to be a fancy chef who creates magnificent meals...but I do enjoy finding recipes and trying them out on my ever so willing husband! When possible, I will post accompanying nutritional information.

Feel free to join me on my journey and pass this blog along to all your friends and my future friends. Best wishes for a balanced lifestyle of healthy cooking and joyful eating!!

This week I made two fabulous recipes I found on http://www.hungry-girl.com/

So Fancy Fish Pak

6 oz tilapia

8 thin (or 6 thick) asparagus stalks, tough ends removed

2 slices lemon

1 tsp. light whipped butter or light buttery spread

1/2 tsp. chopped fresh parsley

1/2 tsp. crushed garlic

1/8 tsp salt

Directions: Preheat oven to 375 degrees. In small bowl mix together butter, parsley, garlic and salt to form a thick paste. Set aside. Lay a large piece of aluminum foil in front of you. Line up the stalks side by side (like a raft) in the center of the foil. Lay the fish on top of the asparagus. Spread the butter mixture evenly over the fish, and top with the lemon slices. Fold and seal the top and bottom edges of the foil, and then the side edges, to create a well sealed packet. Place packet on baking sheet and cook in the oven for about 15-20 minutes until asparagus is tender and fish is cooked through. Allow packet to cool for a few minutes, and then cut to release steam before opening completely. Makes 1 serving
205 calories, 4g fat, 412mg sodium, 6g carbs, 2.75g fiber, 3g sugars, 35g protein

Strawberry Margarita Mousse

1 large (8 serving) pkg. JELL-O Sugar Free Strawberry Gelatin Dessert Mix

2 cups frozen unsweetened strawberries, mostly thawed

1 1/2 cups Cool Whip Free, thawed

1 cup cold Sprite Zero (or any diet lemon lime soda)

1/4 cup plus 1 tsp (2 1/2 oz) tequila

3 tbsp. lime juice

Directions: In medium-large bowl, combine gelatin mix with 1 cup boiling water, and stir until completely dissolved, about 2 minutes. Set aside. In a blender, combine strawberries, soda, tequila, and lime juice. Puree until smooth. Add this mixture to the bowl with the gelatin mixture and stir thoroughly. Refrigerate for 45 minutes until slightly thickened but not set. (Do not over refrigerate). Using electric mixture, blend in the Cool Whip. Once mixture appears mostly blended, use a spoon to mix it up from the bottom. If needed, continue mixing until uniform. refrigerate for a least 2 hours, until mostly firm.


Serving size- 1 cup. 107 calories, 0g fat, 107mg sodium, 13g carbs, 1g fiber, 6g sugars, 2g protein

ENJOY!!!!!