Over the past year, I have slowly changed my eating habits. I LOVE to cook & eat and two of my biggest vices are BREAD & CHEESE. I refuse to deny myself what I love and I will never diet, so here are some things that I changed in our fridge & pantry last year to make it a little more healthy - getting more nutrients (& less fat) for the same flavor.
BEFORE: Now Eating...
Sandwich bread: "Flat Out" bread, make wraps & Orowheat 100% Whole Wheat "Sandwich Thins" (kids love these toasted...almost like paninis)
Tortillas: "Flat Out" bread, make quesadillas for the kids or sub in any "tortilla" recipe.
Bagels: "Flat bagels" {throw a Morningstar mini sausage & 1 poached egg on top of this or the "sandwich flats" and you've got a killer breakfast sandwich!}
Cream Cheese: Neufchatel cheese (1/3 less fat)
Sour Cream: Fage 0% Greek yogurt. I sub this in every sour cream recipe & sauce. {Add a little Mexican hot sauce and you have the perfect white sauce for fish tacos!}
Granola or Oatmeal: GoLean crunch (brown box) w/ 0% milk; I leave a bag in the car and eat as a snack.
Breakfast = Coffee: Now! Coffee + GoLean (red box) cereal w/ 0% milk, Trader Joe's Vanilla 0% Greek yogurt w/ GoLean crunch (brown box) sprinkled on top, protein shake w/ 100 calorie vanilla protein mix.
I no longer over snack on "empty" healthy foods like carrots & grapes. They serve their purpose and are better than eating chips but instead I munch on a cup of nuts or a high antioxidant fruit like blueberries, raspberries or an apple...or a 1/2 banana or apple w/ peanut butter or a couple wheat/flax crackers w/ 2 slices of low fat cheese.
Eating these snacks in between meals has increased my metabolism and now I'm getting more protein in my diet - building muscle - decreasing fat. It works! Last year, I lost over 3% body fat (in 4 weeks!) by doing this & working out 3x/week {at www.studiosweat.com - thanks Cat!}. And I'm not starving...I'm eating (over 1500 calories of) what I love, just differently.
If you want a great "helper" for the New Year, check out www.myfitnesspal.com - it has the best "app" for the iphone & droid too.
On a spiritual note, if you want to kick off the new year refreshed read Ortberg's book "The Me I Want to Be" - an encouraging way to be all God wants you to be.
Happy New Year!
Sunday, January 9, 2011
Slow Cooker BBQ Chicken
6 frozen skinless, boneless chicken breast halves
1 (12 ounce) bottle barbeque sauce
1/2 cup Italian salad dressing
1/4 cup brown sugar
2 tablespoons Worcestershire sauce
1t of liquid smoke (Opt'l)
DIRECTIONS
2 options:
EASY OPTION: Mix all together and cook on high for 4-6 hours.
OR
EASY, but longer:
1. Season defrosted chicken w/ garlic powder, salt & pepper and put in the slow cooker w/ 2-3C of chicken broth - Cook on high for 6-8 hours or until you can Shred chicken 2. Drain off fat & liquid
3. Put chicken back in the pot - Add in sauce
4. Cook for another 2 hours.
TIPS
*I used a small bottle of Jack Daniel's original BBQ sauce; perfect for kids who don't like a "kick" in their sauce, but parents who like a ton of flavor
*Great with boneless ribs & shredded beef - I follow option 2 w/ this meat.
1 (12 ounce) bottle barbeque sauce
1/2 cup Italian salad dressing
1/4 cup brown sugar
2 tablespoons Worcestershire sauce
1t of liquid smoke (Opt'l)
DIRECTIONS
2 options:
EASY OPTION: Mix all together and cook on high for 4-6 hours.
OR
EASY, but longer:
1. Season defrosted chicken w/ garlic powder, salt & pepper and put in the slow cooker w/ 2-3C of chicken broth - Cook on high for 6-8 hours or until you can Shred chicken 2. Drain off fat & liquid
3. Put chicken back in the pot - Add in sauce
4. Cook for another 2 hours.
TIPS
*I used a small bottle of Jack Daniel's original BBQ sauce; perfect for kids who don't like a "kick" in their sauce, but parents who like a ton of flavor
*Great with boneless ribs & shredded beef - I follow option 2 w/ this meat.
Slow Cooker Chicken Alfredo
Made this last night. Super rich & yummy. I altered a recipe online to make it low-fat & more tasty. Enjoy!
Ingredients
Egg Noodles
2 chicken breasts
1/2 packet of Italian dressing mix
1 can of cream of mushroom soup (you could use cream of chicken, but I don't like it)
1/4C cooking wine {opt'l}
1/4C chicken broth {opt'l - if you want it more saucy}
1/2block of Neufchatel cheese {you can use cream cheese, but this has a 1/3 less fat}
1/4C of 0% greek yogurt {you can use sour cream, but it has *way* more fat & tastes the same w/ the yogurt}
*if you like a "kick" to your sauce, you can add a little chilipiquin peppers @ the end.
Directions:
1. Add in all ingredients and stir - on High for 4 hours or Low for 6-8.
2. Shred chicken or cube it.
3. Mix in Neufchatel cheese & yogurt - cook for another 1/2 hour.
4. Boil pasta
5. Stir (make sure the cheese & yogurt is blended in) and serve over pasta
TIPS:
*I tried cubing the chicken but it was so tender it crumbled into the sauce - if you don't like that consistency then I would highly recommend not adding the chicken broth and maybe 1/4 less of the soup can.
*Most experts say that you should never put frozen chicken in a slow cooker b/c of the risk of under-cooking, but if you leave it in there for 5 hours on high, I'm sure the chicken will be cooked & fall apart like mine did.
Ingredients
Egg Noodles
2 chicken breasts
1/2 packet of Italian dressing mix
1 can of cream of mushroom soup (you could use cream of chicken, but I don't like it)
1/4C cooking wine {opt'l}
1/4C chicken broth {opt'l - if you want it more saucy}
1/2block of Neufchatel cheese {you can use cream cheese, but this has a 1/3 less fat}
1/4C of 0% greek yogurt {you can use sour cream, but it has *way* more fat & tastes the same w/ the yogurt}
*if you like a "kick" to your sauce, you can add a little chilipiquin peppers @ the end.
Directions:
1. Add in all ingredients and stir - on High for 4 hours or Low for 6-8.
2. Shred chicken or cube it.
3. Mix in Neufchatel cheese & yogurt - cook for another 1/2 hour.
4. Boil pasta
5. Stir (make sure the cheese & yogurt is blended in) and serve over pasta
TIPS:
*I tried cubing the chicken but it was so tender it crumbled into the sauce - if you don't like that consistency then I would highly recommend not adding the chicken broth and maybe 1/4 less of the soup can.
*Most experts say that you should never put frozen chicken in a slow cooker b/c of the risk of under-cooking, but if you leave it in there for 5 hours on high, I'm sure the chicken will be cooked & fall apart like mine did.
Saturday, January 8, 2011
Mac N Cheese by B. Walker
Here is a fantastic Barefoot Contessa recipe i tried the other night...I left out the nutmeg.. Soo yummy and makes enough for 8 people!
Ingredients
* Kosher salt
* Vegetable oil
* 1 pound elbow macaroni
* 1 quart milk
* 8 tablespoons (1 stick) unsalted butter, divided
* 1/2 cup all-purpose flour
* 12 ounces Gruyere, grated (4 cups)
* 8 ounces extra-sharp Cheddar, grated (2 cups)
* 1/2 teaspoon freshly ground black pepper
* 1/2 teaspoon ground nutmeg
* 3/4 pound fresh tomatoes (4 small)
* 1 1/2 cups fresh white bread crumbs (5 slices, crusts removed)
Directions
Preheat the oven to 375 degrees F.
Drizzle oil into a large pot of boiling salted water. Add the macaroni and cook according to the directions on the package, 6 to 8 minutes. Drain well.
Meanwhile, heat the milk in a small saucepan, but don't boil it. Melt 6 tablespoons of butter in a large (4-quart) pot and add the flour. Cook over low heat for 2 minutes, stirring with a whisk. While whisking, add the hot milk and cook for a minute or two more, until thickened and smooth. Off the heat, add the Gruyere, Cheddar, 1 tablespoon salt, pepper, and nutmeg. Add the cooked macaroni and stir well. Pour into a 3-quart baking dish.
Slice the tomatoes and arrange on top. Melt the remaining 2 tablespoons of butter, combine them with the fresh bread crumbs, and sprinkle on the top. Bake for 30 to 35 minutes, or until the sauce is bubbly and the macaroni is browned on the top.
Tuesday, January 4, 2011
Organic Beef Stew
Jamie (my sister's sister-in-law...follow?) made this on Christmas Eve and said it was the best beef stew she's ever had!
INGREDIENTS
3 tablespoons Organic Valley Cultured Butter or Pasture Butter, divided
2 tablespoons all-purpose flour
2 Organic Prairie Boneless New York Strip Steaks (each 8 ounces), cut into 1-inch pieces
1 bottle (12 ounces) stout beer
6 cloves garlic, minced
4 cups beef stock
2 tablespoons tomato paste
1 tablespoon honey
1 tablespoon Worcestershire sauce
2 bay leaves
2 tablespoons chopped fresh parsley
1 teaspoon crushed thyme
1/2 teaspoon dried tarragon
1/2 teaspoon paprika
1/2 teaspoon black pepper
1/4 teaspoon dried sage
1/4 teaspoon cayenne pepper
3 pounds Yukon Gold potatoes, cut into 1/2-inch pieces
1 large onion, chopped
2 cups finely diced carrots
PREPARATION
1) Heat 2 tablespoons butter in heavy large pot over medium heat. Toss beef pieces with the flour and saute until brown on all sides, about 5 minutes. (For better browning, do this in two batches.) Add garlic and saute 1 minute.
2) Add beef stock, beer, tomato paste, honey, Worcestershire sauce, bay leaves, herbs and spices. Stir to combine. Bring mixture to boil. Reduce heat to low, then cover and simmer 1 hour, stirring occasionally.
3) Meanwhile, melt the remaining 1 tablespoon butter in another large pot over medium heat. Add potatoes, onion and carrots. Cook vegetables, stirring often, about 20 minutes.
4) Add vegetables to beef stew. Simmer uncovered until vegetables and beef are very tender, about 40 minutes longer.
5) Discard bay leaves. Let beef stew stand off the heat 20 minutes or longer. Spoon off any fat. Reheat before serving.
INGREDIENTS
3 tablespoons Organic Valley Cultured Butter or Pasture Butter, divided
2 tablespoons all-purpose flour
2 Organic Prairie Boneless New York Strip Steaks (each 8 ounces), cut into 1-inch pieces
1 bottle (12 ounces) stout beer
6 cloves garlic, minced
4 cups beef stock
2 tablespoons tomato paste
1 tablespoon honey
1 tablespoon Worcestershire sauce
2 bay leaves
2 tablespoons chopped fresh parsley
1 teaspoon crushed thyme
1/2 teaspoon dried tarragon
1/2 teaspoon paprika
1/2 teaspoon black pepper
1/4 teaspoon dried sage
1/4 teaspoon cayenne pepper
3 pounds Yukon Gold potatoes, cut into 1/2-inch pieces
1 large onion, chopped
2 cups finely diced carrots
PREPARATION
1) Heat 2 tablespoons butter in heavy large pot over medium heat. Toss beef pieces with the flour and saute until brown on all sides, about 5 minutes. (For better browning, do this in two batches.) Add garlic and saute 1 minute.
2) Add beef stock, beer, tomato paste, honey, Worcestershire sauce, bay leaves, herbs and spices. Stir to combine. Bring mixture to boil. Reduce heat to low, then cover and simmer 1 hour, stirring occasionally.
3) Meanwhile, melt the remaining 1 tablespoon butter in another large pot over medium heat. Add potatoes, onion and carrots. Cook vegetables, stirring often, about 20 minutes.
4) Add vegetables to beef stew. Simmer uncovered until vegetables and beef are very tender, about 40 minutes longer.
5) Discard bay leaves. Let beef stew stand off the heat 20 minutes or longer. Spoon off any fat. Reheat before serving.
Monday, January 3, 2011
15 Bean & Ham Soup
Danielle made this last week and it was one of the best soups I've ever had! Such a great winter day recipe.
"15 bean" bag (Albertsons has a *great* one but didn't use the pork seasoning); You have to rinse these beans - you can soak them the night before.
8 cups water (or chicken broth if you don't have a ham bone for extra seasoning)
1 large onion, chopped (1 cup)
2 medium celery stalks, finely chopped (1 cup)
1/4 teaspoon pepper
1 ham bone or 2 pounds shanks
3 medium carrots, cut into 1/4-inch slices (1 1/2 cups)
1. Heat beans and water to boiling in 4-quart Dutch oven. Boil uncovered 2 minutes; remove from heat. Cover and let stand 1 hour.
2. Stir in onion, celery and pepper. Add ham bone. Heat to boiling; reduce heat. Cover and simmer about 1 hour 30 minutes or until beans are tender.
3. Remove ham bone; remove ham from bone. Trim excess fat from ham; cut ham into 1/2-inch pieces. {I didn't have a ham bone so I skipped this step}
4. Stir ham and carrots into soup. Heat to boiling; reduce heat. Cover and simmer about 30 minutes or until carrots are tender and soup is desired consistency.
{this recipe can also substitute beans for split peas}
"15 bean" bag (Albertsons has a *great* one but didn't use the pork seasoning); You have to rinse these beans - you can soak them the night before.
8 cups water (or chicken broth if you don't have a ham bone for extra seasoning)
1 large onion, chopped (1 cup)
2 medium celery stalks, finely chopped (1 cup)
1/4 teaspoon pepper
1 ham bone or 2 pounds shanks
3 medium carrots, cut into 1/4-inch slices (1 1/2 cups)
1. Heat beans and water to boiling in 4-quart Dutch oven. Boil uncovered 2 minutes; remove from heat. Cover and let stand 1 hour.
2. Stir in onion, celery and pepper. Add ham bone. Heat to boiling; reduce heat. Cover and simmer about 1 hour 30 minutes or until beans are tender.
3. Remove ham bone; remove ham from bone. Trim excess fat from ham; cut ham into 1/2-inch pieces. {I didn't have a ham bone so I skipped this step}
4. Stir ham and carrots into soup. Heat to boiling; reduce heat. Cover and simmer about 30 minutes or until carrots are tender and soup is desired consistency.
{this recipe can also substitute beans for split peas}
Chicken Verde
The title sounds good but it was SO yummy. Get ready for the easiest meal of your life...just made it up!
2 chicken breasts - butterfly cut them so they're thin
1 can of TJ's verde salsa
1 small yellow onion
* yep! that's it. The salsa is so mild but FULL of flavor, it's all you need.
Directions:
1. Sautee onions in 2T of olive oil until onions are caramelized/clear.
2. Place chicken in a 9x9 pan.
3. Drizzle onions over chicken.
4. Cover with the entire bottle of verde salsa
5. Cover with tin foil.
Bake at 400 for about 25 minutes (until cooked all the way through).
*Serve with black beans, corn & rice. Could be great w/ mashed potatoes too, instead of a Mexican meal, make it an American one.
2 chicken breasts - butterfly cut them so they're thin
1 can of TJ's verde salsa
1 small yellow onion
* yep! that's it. The salsa is so mild but FULL of flavor, it's all you need.
Directions:
1. Sautee onions in 2T of olive oil until onions are caramelized/clear.
2. Place chicken in a 9x9 pan.
3. Drizzle onions over chicken.
4. Cover with the entire bottle of verde salsa
5. Cover with tin foil.
Bake at 400 for about 25 minutes (until cooked all the way through).
*Serve with black beans, corn & rice. Could be great w/ mashed potatoes too, instead of a Mexican meal, make it an American one.
Happy New Year!
Happy new year everyone!
The San Diego weather has inspired me to make some healthy comfort food. I'll post two new recipes & then I'm trying out two new slow cooker recipes this week. If they're worth sharing, I'll post them here this weekend.
The San Diego weather has inspired me to make some healthy comfort food. I'll post two new recipes & then I'm trying out two new slow cooker recipes this week. If they're worth sharing, I'll post them here this weekend.
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