Before we get down to business here, I wanted to share
some exciting news I recently received. I'm going to have a recipe in the
Gooseberry Patch fall issue of "Hometown Harvest" cookbook. The
recipe is "Minister's Delight" and is in my cookbook. I'm blessed & thrilled
to pieces. More details to follow later after I get my free copy this
summer. YOWZA!
As we continue with our healthy eating ideas from the
Spark People website, I hope you are making positive changes to get healthier in
this new year.I know that having these ideas in print are great reminders to
help keep me on track. It isn't always easy to make changes and I need help to
focus my attention on these thoughts.
Start smart. Make it a habit to order a
salad or vegetable-based soup when you’re out at restaurants. These fiber-rich
starters may keep you from overeating when your meal comes, in addition to
helping you add more vegetables into your day.
Bag it up. It may be more expensive to buy pre-chopped lettuce mixes, but they make whipping up a salads a breeze. Throw a few into your shopping cart so you can take salads to work for lunch or have dinner salads ready throughout the week. Just make sure your salad toppings are healthy ones!
Use the freezer. If you buy produce in bulk only to have it rot in your refrigerator before you get to it, start using your freezer more frequently. Have a stock of frozen fruits and veggies on hand at all times so you’ll always have them ready for smoothies and easy dinner sides.
Chop them up. If you have a hard time crunching into big vegetables,try slicing and dicing them into a more manageable size. Shred carrots and zucchini or finely dice onions, pepper and spinach to hide in pasta sauces, hamburger patties, omelets and casseroles.
Pack portable produce. If you’re a snacker who gets hungry when you’re out running errands or on the way home from work in the early evening, carry easy-to-eat fruit and vegetable items for snacking. Baby carrots, chopped broccoli and celery sticks are great for munching anywhere, as are no-muss, no-fuss bananas, apples and grapes. Dried fruits like raisins and prunes are easy to have on hand for a quick snack, too.
13. Find the ones you love. While you should aim for a wide variety of fruits and vegetables in your diet, don’t hesitate to stick to the handful you love if you can only stomach a few. It won’t do you any good to buy the spinach you know you hate if it’s just going to sit in your crisper until it turns into goo. Buy your favorite fruits and vegetables and eat up, while allowing yourself to experiment with new options every now and then.You never know--you might find a new favorite!
The USDA and the Centers for Disease Control and Prevention both have calculators on their sites to help you calculate how many fruit and vegetable servings you should aim for each day. Everyone’s caloric and dietary needs are different and depend on age and activity level, so see what’s recommended for you and make that your new goal!
Bag it up. It may be more expensive to buy pre-chopped lettuce mixes, but they make whipping up a salads a breeze. Throw a few into your shopping cart so you can take salads to work for lunch or have dinner salads ready throughout the week. Just make sure your salad toppings are healthy ones!
Use the freezer. If you buy produce in bulk only to have it rot in your refrigerator before you get to it, start using your freezer more frequently. Have a stock of frozen fruits and veggies on hand at all times so you’ll always have them ready for smoothies and easy dinner sides.
Chop them up. If you have a hard time crunching into big vegetables,try slicing and dicing them into a more manageable size. Shred carrots and zucchini or finely dice onions, pepper and spinach to hide in pasta sauces, hamburger patties, omelets and casseroles.
Pack portable produce. If you’re a snacker who gets hungry when you’re out running errands or on the way home from work in the early evening, carry easy-to-eat fruit and vegetable items for snacking. Baby carrots, chopped broccoli and celery sticks are great for munching anywhere, as are no-muss, no-fuss bananas, apples and grapes. Dried fruits like raisins and prunes are easy to have on hand for a quick snack, too.
13. Find the ones you love. While you should aim for a wide variety of fruits and vegetables in your diet, don’t hesitate to stick to the handful you love if you can only stomach a few. It won’t do you any good to buy the spinach you know you hate if it’s just going to sit in your crisper until it turns into goo. Buy your favorite fruits and vegetables and eat up, while allowing yourself to experiment with new options every now and then.You never know--you might find a new favorite!
The USDA and the Centers for Disease Control and Prevention both have calculators on their sites to help you calculate how many fruit and vegetable servings you should aim for each day. Everyone’s caloric and dietary needs are different and depend on age and activity level, so see what’s recommended for you and make that your new goal!
Here's another wonderful casserole recipe from Skinny
Kitchen website. I appreciate how she breaks everything down into nutritional
info, even Weight Watchers points.
SKINNY BEEFY MAC 'N' CHEESE
1-1/2 c. (6 oz) uncooked whole wheat or whole
grain penne pasta
1/2 lb. extra lean ground beef
1 Tb. garlic, minced
1 c. zucchini, chopped (about 1 med.)
1 c. onions, chopped
1 (10-oz) container light alfredo
sauce
(preferably Buitoni refrigerated
sauce)
1/2 c. fat-free cottage cheese
1 c. grape or cherry tomatoes, sliced in
half
Fresh black pepper,to taste
1/2 c. reduced-fat cheddar cheese, shredded
1/2 c. reduced-fat cheddar cheese, shredded
Preheat oven to 350°F. Spray
2-1/2-quart casserole with nonstick cooking spray. Cook pasta to desired doneness
as directed on package. Drain. In large nonstick
skillet, cook and break up ground beef over medium-high heat for 5 minutes. Stir
in the fresh garlic. Continue to cook for about 2 minutes or until beef is
browned. Pour into a colander and drain all the fat; add back to pan. In the meantime, add the zucchini and onions to a microwave safe
plate. Cook in microwave for about 4 minutes until soft. Add to pan of browned
beef. Stir in cooked pasta, alfredo sauce, cottage cheese, tomato and a little
pepper. Mix well. Spoon mixture into sprayed casserole. Sprinkle the cheese evenly over the top of casserole. Bake uncovered for 20-25 minutes or until thoroughly heated and
cheese is melted. Yield:6 servings (about 1-1/3 cups
each) 1 serving = 277
calories, 8.7 gr. fat, 19 gr. protein, 31gr.
carbs
Dessert
doesn't get any easier than this NO fat 2-ingredient dessert recipe! I know
several folks who love serving this to company. It's light & tasty.You don't
even have to drag out the mixer.
PINEAPPLE
ANGEL FOOD CAKE
1-16 ozs.box
angel food cake mix
1-20 ozs.can
crushed pineapple,undrained
Preheat oven
to 350. Place both ingredients in large bowl and stir with a wooden spoon until
well blended. Do not use a mixer; it will foam up. Pour into an ungreased
9"X13"X2"baking dish. Bake for 30 minutes. Serve room temperature along with a
dollop of whipped topping.
I'm a big
oatmeal fan and love this quick and satisfying breakfast. This recipe comes from
Halfmysize.com cookbook.
CHOCOLATE
PEANUT BUTTER OATMEAL
1/2 c. (instant) oatmeal
1 env. fat free hot cocoa mix with
calcium
1 Tb. reduced-fat peanut
butter
3/4 - 1 c. water
dash of salt
1 tsp. vanilla extract
Combine all ingredients, except
vanilla. Cook over medium heat until thick or microwave on high for 2 minutes. Add
vanilla; serve warm. Serves 1.
Nutritional information per
serving:Calories: 285; Fat: 8 gr.; Fiber: 5 gr.
How exciting to have your recipe included in the cookbook! :) Yay!
ReplyDeleteCongratulations on having your recipe included in the cookbook! =)
ReplyDeleteThanks for the great healthy tips!
CONGRATS on getting in the Gooseberry Patch cookbook! That is amazing! Is Minister's Delight a cake with pineapple?
ReplyDeleteI haven't said anything about it on my blog, except when I started, but I've been eating healthier and have lost 5 lbs so far. What is key for me is lean protein. Although I don't like meat all that much, it really satifies me better than anything else and I can eat a lot less if I'm eating more protein and veggies (don't worry, I do eat carbs in the form of fruit & yogurt). My favorite snack is sugar snap peas and hard boiled eggs or any kind of fruit. Great tips! That mac & cheese sounds wonderful.