Whole Body Fitness

Spicy Carrot Fries w/Garlic Dipping Sauce

Wed, 07 Nov 2012 12:32:00 -0500

Spicy Carrot Fries w/Garlic Dipping Sauce:

by Tara Wright

Serves 2-4

This concoction is for those of you who say there are only so many ways to eat a vegetable! When you need a little variety in your veggies, go for this tasty recipe. With the creamy garlic dip, you will think you’re cheating; but with this kind of fry, it’s okay to go back for a second helping:)

Ingredients:

1-2 lbs carrots, peeled & sliced julienne (I used baby carrots)
2 egg whites, whipped
1+ tsp Sriracha sauce (“Rooster” chili sauce located in Asian food aisle)
sprinkle of pepper & seasoned salt
sprinkle of chili powder
1 tbsp Extra Virgin Olive Oil, sprayed evenly or drizzle & toss

Garlic Dipping Sauce

1/2 cup 2% Greek Yogurt (Fage brand makes a 2%)
2 tbsp minced/finely diced garlic
*Optional* squirt of Sriracha for added zesty heat

Directions:

Preheat oven to 425 (unless your oven runs hot, then go 400). Prepare carrots by slicing into “fry” julienne shape; I found that quartering each baby carrot worked well. Throw all carrot fries into large bowl. Whisk olive oil with Sriracha, drizzle over carrots in bowl and toss until coated. Spread carrots out in single layer onto pregreased (read: light coat of non-stick spray) cookie sheet, sprinkle a light layer of chili powder. Whip up egg whites and, using silicone or pastry brush, brush egg onto the surface of each carrot slice. Last, sprinkle a touch of pepper and a light dusting of salt over the batch. Pop them in the oven for 20-30 mins (really depends on the oven here, so after about 18 mins, start to watch closely for browning). You definitely want them to be browned for the crispiness factor, but be careful that the small pieces don’t char! Every few minutes, open up the oven and toss the fries with a spatula for even cooking.

While the fries are cooking, you can whip up the garlic dip! In a small bowl, add yogurt and chopped garlic. Don’t be shy with the garlic, people. If you love heat, go ahead and add a little Sriracha to the mix too.

These “fries” are a great substitute for a carby side dish and have even been kid-tested and approved! Let us know what you think:)

Suggestions:

Chop up a handful of fresh italian parsley and add it to the garlic dip, or sprinkle it over the top of the cooked carrot fries for a little extra pop of flavor.

I cannot stress how important it is to keep an eye on the fries during the 20 minute mark. You don’t want soggy fries, but you don’t want them to burn either. Check in on them every 1-2 minutes until done to your satisfaction:)

As you can see in my pic, I could not resist putting some extra garlicky goodness on my fries prior to cooking. This did add flavor, but those little bits do char rather quickly. We didn’t mind, but do realize this if you decide to go the extra garlic route!

Good news: this recipe would work just as well with sweet potatoes.

Enjoy!!

Waist-Friendly Zucchini Lasagna

Fri, 12 Oct 2012 01:15:28 -0400

Waist-Friendly Zucchini Lasagna:

by Tara Wright

Yields 10-12 servings

There’s nothing like the down-home feeling of a delicious lasagna dinner! Unfortunately, lasagna doesn’t exactly meet or exceed our nutritional standards….like, ever. This lasagna takes a ton of the guilt out of eating this Italian dish, but it still resembles the flavors that we all love so dearly.

Ingredients:

4 large green zucchinis (I was able to use one giant garden zucchini, but this measurement is based on your likely store availability)
2 cups lowfat (2%) cottage cheese
2 links Jennie O Italian turkey sausage (uncooked; found in meat section)
1 jar low sodium spaghetti sauce (or homemade as long as it is low sodium & no sugar added)
1 cup shredded low-fat/skim mozzarella
1 package ground lean turkey
2 large fresh tomatoes, diced (or 1 can of *drained* diced will work in a pinch—no salt added)
1/2 medium white onion, diced
2-3 cloves garlic, minced (depends on how garlicky you like it)
1 tsp oregano
1 tsp dried basil
salt & pepper to taste (probably won’t even need any)

Directions:

Preheat oven to 375. Remove casings from turkey sausage. Brown entire package (1.25 lbs is standard) of ground turkey along with the raw turkey sausage, breaking apart the meat frequently as it cooks. Add diced onion and garlic to the meat. Pour jar of sauce into the skillet, followed by diced tomatoes; turn to low and let it simmer. Cut off and discard the ends of each zucchini. Turning the zucchini vertical, slice in long, thin strokes all the way down the veggie. The result will be a long, flat shape that will work very nicely in place of a noodle. Using a 9x13 glass or metal pan (pre-treat with non-stick spray), lay out a layer of zucchini slices on the bottom of the pan. Measure out 2 cups of cottage cheese, then scoop a dollop at a time for the next layer, spread with the back of a spoon. Next, roughly estimate 1/2 of your meat/sauce mixture and pour it in for the next layer; spread. Follow this up with another layer of zucchini “noodles” to cover the sauce. Pour the remainder of the red sauce on top of the zucchini layer. Last, sparingly sprinkle no more than 1 cup of shredded mozzarella on top. Pop it in the oven for 25-30 minutes (be sure the zucchini slices are tender) and divide into 10-12 squares. Devour immediately.

Suggestions:

A nice slice of this with a big salad is a perfect meal! And, this dish serves plenty, so you should have leftovers too. I found that it keeps at least 2-3 days if stored properly in an airtight container in the fridge.

You might know by now that I love a little heat. Don’t be afraid to sprinkle a bit of crushed red pepper on top of this or even a few drops of Sriracha. Yum!!

If you are one of the lucky few who can have whole wheat pasta, I have seen lasagna noodles available at several grocery stores. If brown rice is incorporated into your diet, there are also brown rice lasagna noodles in many stores! Adjust the dish accordingly, but know that the zucchini does add a touch of something different- so maybe keep a little in as a layer all its own:)

Chopped spinach would be great in this too! Throw some into the pan when you are cooking the meat to give it time to wilt/heat up. It is always nice to pack extra veggies into your main dish.

Enjoy!

Quick Apple Feta Salad

Fri, 31 Aug 2012 18:25:00 -0400

Quick Apple Feta Salad:

by Tara Wright

Yields 1 serving

Some days you just don’t have time to think about your veggies! This awesome salad tastes like it took way more thought and effort than it actually does:)

Ingredients:

3 slices Granny Smith or Fuji apple, roughly diced
2 tbsp light Feta cheese
2 cups spring mix salad (or any darker green lettuce), rinsed & dried
1/8 cup shredded carrots (mine were already in the salad mix)
3 tbsp red onion, finely diced
2 tbsp light balsamic vinaigrette

Directions:

Prepare all components of the salad as directed. Lay a bed of greens onto a large plate, followed by an even sprinkle of your carrots, onions, and apples. Measure out and pour your dressing, followed by the Feta crumbles on top. That’s it!

Enjoy!

Suggestion:

This salad goes lovely with grilled chicken! Use it as a side, or throw some slices right on top. The chicken, apples, and tangy balsamic go very nicely together.

WBF "Fried" Brown Rice & Veggies

Mon, 27 Aug 2012 21:44:01 -0400

WBF "Fried" Brown Rice & Veggies:

by Tara Wright

Yields 8 servings

Ingredients:

4 cups cooked, day old brown rice
8 oz ground uncooked turkey sausage
1 cup shredded carrots, roughly chopped
1 zucchini, diced small
1/2 green bell pepper, diced
1/2 small white onion, diced
6 stalks green onion, chopped
2 cloves garlic, diced
3 tbsp finely chopped cilantro
4 egg whites
3 tbsp Bragg Liquid Aminos (low sodium soy sauce alternative)
2 tbsp extra virgin olive oil
2 tbsp low sodium chicken broth
1 tsp Sriracha sauce
1/2 tsp ground or fresh ginger
Salt & pepper to taste

Directions:

Start by preparing all veggies (and cilantro & garlic) as described above, then dump them into a large bowl and set them aside. Spray a large skillet or wok with a touch of non stick, then proceed to brown and crumble the turkey sausage. Once sausage is cooked thoroughly, add egg whites and continuously stir until cooked. Remove eggs & sausage from pan, set aside for later. Measure out 2 tbsp of extra virgin olive oil, turning pan up to medium high. Once the oil is hot, spread it out across the pan and add cooked brown rice to the skillet. Let it sit for a few seconds, then toss to be sure all of the rice has a turn at the bottom of the pan. A few grains may be a bit browned, and that is ok! After the rice has had a few minutes to “fry”, add the eggs and sausage back to the pan and incorporate. In a second skillet, apply another quick spritz of non-stick, warming the pan to medium high. Dump the veggies into the pan and toss occasionally as they soften. Mix the liquid aminos, ground ginger, chicken broth, and Sriracha. Once the zucchini is tender, transfer the veggies to the rice pan; stir. Last, add the liquid evenly throughout the pan and stir it up. Taste and season with pepper and a touch of salt if needed. Dish up 1/2 cup servings and enjoy!

Suggestions:

This would also be very good with grilled or pan cooked chicken instead of (or do 1/2 and 1/2) sausage!

This lasts for days. This is a bulk or large family recipe, but you can easily eat this for 4-5 days if you store it in an airtight container or ziploc bag in the fridge.

"BLT" Chicken Parmesan Pasta

Fri, 17 Aug 2012 19:44:00 -0400

"BLT" Chicken Parmesan Pasta:

by Tara Wright

Yields 4 servings

Ingredients:

2-3 decent sized boneless skinless chicken breasts, diced
3 cups whole wheat or brown rice pasta, cooked and drained
1 carton grape, cherry, or mini heirloom tomatoes, halved or quartered
10-15 large fresh basil leaves, cut into chiffonade(<——-click for instructions)
4 strips turkey bacon
1 15 oz can petite diced tomatoes, no salt added
2 cups spinach, washed, dried & chopped
2 cloves fresh garlic, chopped
4 tbsp extra virgin olive oil
fresh shredded parmesan cheese
salt & pepper to taste

Directions:

Prepare basil, spinach, garlic, tomatoes, pasta and chicken as directed above; set each item aside until further notice. Start cooking chicken in a non-stick skillet with a spritz of nonstick spray or olive oil. Prepare turkey bacon (skillet w/nonstick is probably your best bet here too); be sure it is a bit on the crisp side without burning; set aside to cool. Once diced chicken is cooked through, add canned diced tomatoes, chopped garlic and spinach. Season a bit with salt, pepper, and dried basil to taste (I used frozen basil cubes by Dorot—available at Trader Joe’s); remove from heat or turn to low once spinach is wilted. Portion out the cooked pasta, top each pasta plate first with basil chicken mixture, then fresh cut tomatoes, sprinkle with basil chiffonade pieces. Top with 1 tbsp of fresh shredded parmesan cheese per serving, add a sprinkle of crushed red pepper flakes on top. Finish the dish by chopping up your crispy turkey bacon and sprinkling the bits on top, then drizzle up to 1 tbsp of extra virgin olive oil per serving. Toss a bit and serve!

Suggestion:

I had leftover chicken when I prepared mine, and I turned around and used it for a salad using everything but the noodles the next day for lunch, adding a bit of low cal/fat italian dressing instead of olive oil. Delish!

Enjoy:)

WBF Power Smoothie

Fri, 10 Aug 2012 15:39:55 -0400

WBF Power Smoothie:

by Tara Wright

Yields 1 serving

*OFFICIAL ANNOUNCEMENT*: Just because it has the word “smoothie” in the title does not automatically make it good for you. The Smoothie Revolution has really done a number on people all over the world who desire to make healthy choices in their diet, but due to lack of information, make a lot of assumptions (e.g. lots of fruit+juice=good for you). For example, my [former] personal fave, Jamba Juice’s Orange Dream Machine, has a whopping 470 calories and 103 grams of carbs. For someone like me who has to be very carb-conscious, this is not gonna fly! Here is a WBF diet-friendly recipe that we adapted from Iowa Girl Eats’ Green Monster Smoothie.

1/2 cup berries, frozen preferred
1/2 cup plain lowfat (2%) Greek yogurt
1 cup low calorie unsweetened almond milk (Blue Diamond makes a 40 cal/cup version!)
1 scoop protein powder
8-10 ice cubes (a few less if you are using frozen whole strawberries)
2 cups fresh whole leaf spinach (YOU WON’T EVEN TASTE IT!!)
2 packets Stevia (or to taste)

Directions:

Throw everything in a high-powered blender, liquid on bottom, the rest of the ingredients on top, spinach is last. Blend until well incorporated and spinach is obliterated. Serve & enjoy!!

Suggestions:

If you are using chocolate protein powder, use strawberries, their flavor pairs best with the chocolate! All other berries (and strawberries) go nicely with vanilla powder.

You can’t taste the spinach, which means that you can also adapt your fave kids smoothie recipe to camouflage the super-healthy veg.

Citrus Veggie Summer Salad

Fri, 03 Aug 2012 20:19:00 -0400

Citrus Veggie Summer Salad:

by Sarah Blakley

Yields 4 servings

Overview:

A perfect summer dish that acts as a light stand-alone salad for lunch, or that pairs well with any dinner entrée! It’s a mix of fresh summer veggies tossed with lemon juice to add that citrus spark. Some of these veggies were picked right out of my garden and taste so delicious. There is no cooking involved with this one…everything is raw! You can even make this salad in bulk ahead of time and use it all week long. Enjoy!

Ingredients:

1 medium zucchini
2 cups mini heirloom tomatoes (Trader Joes)
½ large red bell pepper
4 stalks of celery, including celery leaves
1 cup baby carrots
½ fennel bulb
3 stalks of green onion
Juice of 1 lemon
1 tablespoon of extra virgin olive oil
1 tablespoon of low calorie Italian dressing
1 teaspoon of salt
½ teaspoon of pepper

Directions:

Roughly chop all veggies to bite size (or smaller) pieces. Fennel can be chopped smaller. Add lemon juice, olive oil, dressing, salt and pepper. Toss together until combined thoroughly. Chill in refrigerator for at least 15 minutes until cold. Serve and enjoy!

Suggestions:

If you favor any other/ additional veggies…add them in! You can’t hurt this dish by substituting or adding.

I let my salad marinate in the refrigerater for about an hour and it was perfect. I also had some the next day and all veggies were still crunchy and fresh!

You could also add diced chicken breast to this for extra protein in your diet!

WBF Swiss Steak

Mon, 30 Jul 2012 22:50:00 -0400

WBF Swiss Steak :

by Tara Wright

Yields 8+ servings

Overview:

Swiss Steak reminds me of my childhood; just a down home, classic, hearty meal. In the traditional version, the meat is usually floured and fried up a bit before the other ingredients are added, but with all the other flavors from the veggies and spices, you won’t miss it in this version! Because it is easy to get out of control with sodium intake, I like to let the pot simmer for at least an hour and a half to really let the flavor develop. Instead of pouring in the salt, I suggest waiting until the end and only adding in what you need to taste—let those natural flavors come through! This meal makes plenty for leftovers, it tastes great heated up for at least the following two days:)

Ingredients:

2+ lb flank steak, trimmed
2 bell peppers, any color
1 white onion
3 cloves garlic, finely chopped or minced
2 cans diced or stewed tomatoes, no salt added
1 large zucchini, cubed
1 small jalapeno or (milder) 1/2 Anaheim chile, finely chopped & cored (*optional*)
1 can (approx 2 cups) low sodium beef broth or stock
1 tsp paprika
1 tsp dried oregano
1 tbsp chili powder
1 tbsp extra virgin olive oil
salt & pepper to taste

Directions:

Cut flank steak into small cubes by first cutting into strips with the grain, then against to make the cubes. In a large stock pot, heat olive oil (1 tbsp) on med high and toss meat into the pot. While waiting for the steak to brown, dice the onion, peppers and jalapeno, and zucchini. Once the meat has browned on all sides, add all chopped veggies, garlic, and both cans of diced tomatoes to the pot. Continually stir as you add spices, one at a time. Add beef broth to the pot, allow liquid to begin to boil, then cover and simmer on low for 1+ hours. Taste the liquid prior to serving and add salt & pepper accordingly. Serve over brown rice or whole wheat pasta.

Suggestions:

This dish also comes together really nicely with diced chicken breast! I usually feel more bold when I use the chicken and freely add additional veggies to experiment. Carrots, green onions, celery, and chopped spinach are all tested (and tasty) additions:)

I love spicy, and if you do choose to add the jalapeno, you might also try eliminating the oregano and adding in some chopped fresh cilantro in it’s place. Squeeze just a touch of lime into the liquid and it takes on a whole new flair!

This meal is tried and true as a crockpot staple as well. I highly recommend still browning the meat prior to dumping everything into the crock, it seals in the juices and helps the meat maintain it’s shape and texture.

Enjoy!

Garlic Cilantro Lime Chicken Bowl

Mon, 23 Jul 2012 12:32:00 -0400

Garlic Cilantro Lime Chicken Bowl:

by Sarah Blakley

Yields 4 servings

Ingredients:

2 8-0z. chicken breasts, boneless and skinless
4 ripe tomatoes, chopped
1 small onion, diced
4 garlic cloves, finely diced
1 red bell pepper, chopped
1 cup chopped cilantro
zest and juice of 2 limes
1 tablespoon of cotija cheese per bowl (Mexican cheese found in most supermarkets)
1 cup cooked brown rice
1 bag of butter lettuce or romaine (prepared and chopped)
2 green onions, chopped (optional, for garnish)
Salt and pepper to taste

Directions:

Heat a large skillet at medium heat and spray with cooking spray. Cut chicken breasts into bite-size chunks, and season with salt and pepper. Brown and cook the chicken through in the skillet, for about 6-8 minutes until cooked completely. Transfer to a bowl and set aside. In the same skillet, add the chopped onions, sprinkle with salt and pepper and cook over medium heat for about 5 minutes, or until softened. Add the bell peppers and cook for an additional 3 minutes. Add the garlic, cilantro and lime juice, stirring quickly so the garlic doesn’t burn. Stir for about 1 minute, then add the chicken back into the skillet. Stir in brown rice and gently fold the mixture together until combined. Remove the skillet from the stove top.

Put lettuce in one layer of each bowl, and top with the warm chicken mixture. Sprinkle with the cotija cheese and green onions and enjoy!

Suggestions:

You could also easily do this entire recipe with ground turkey!

If your diet does not call for brown rice, easily take it out and add another green veggie like zucchini!

You can also take this mixture and stuff a roasted pasilla pepper! This is one of my husband’s favorites…just spoon the chicken mixture into a roasted pepper, put in the oven for about 10 minutes on 375 degree heat to warm through. Yum!

Enjoy!!

Banana Oat Muffins

Fri, 13 Jul 2012 19:33:00 -0400

Banana Oat Muffins:

by Tara Wright

Yields 12 muffins (approx 110 cals/2 g fat/15 g carb per muffin)

Ingredients:

2 1/2 cups old fashioned rolled oats
1 cup unsweetened applesauce
3 egg whites
2 large (or 3 small) ripe bananas, sliced
1 tsp vanilla extract
1 tsp baking soda
1 1/2 tsp baking powder
2 scoops protein powder (i.e. two “servings”)
4 packets Stevia sweetener
1/2 tsp cinnamon

Directions:

Preheat oven to 400 degrees. Begin by adding all wet ingredients, one by one, to a food processor or high-powered blender. Next, measure out and add oats, followed by the remainder of the dry ingredients. Blend/process until incorporated and smooth. You will see the oat bits, but it should be the consistency of a thick batter with little lumps. Grease a muffin tin or use foil liners (it seems that the lack of flour makes muffins like these stick to paper cupcake liners); divide batter evenly, filling each cup to just below the rim. Bake for 18-20 minutes, poking with a toothpick to insure the muffins are cooked all the way through prior to removing. I recommend starting to check the muffins for top browning around the 15 minute mark; if your oven runs hot, we don’t want them to burn! Let them cool for a few minutes and serve:)

Suggestions:

These will only last 2-3 days at most with no preservatives. Keep that in mind and share, or you might freeze 1/2 the batch (*untested suggestion*) if you end up with leftovers.

If you are looking for more than just the banana flavor, try tossing in a 1/2 cup of berries as well! Strawberry would be delicious with the banana, or even blueberry. It will add more moistness and a little something extra!

The batter does have a consistency that is similar to pancake batter. If you are feeling adventurous, pour some on the griddle (using a little cooking spray, not butter) and give it a whirl! Because syrup is a no-no, try this: mush up 1 cup frozen wild blueberries (the tiny ones that have dark juices; Wyman’s brand is perfect, sold at Raley’s), throw them in a pot, add a couple tbsp of water and 2 packets of stevia; bring to a simmer. Use the blueberry “sauce” in place of syrup:)

Smoky Sweet Barbeque Sauce

Tue, 10 Jul 2012 09:00:00 -0400

Smoky Sweet Barbeque Sauce:

by Tara Wright

Yields 1 cup sauce (more than enough for 4 servings)

Nothing says Summer like the smell of a grill! One of my favorite grilled meals is BBQ chicken, and sadly, the sugar alone in those bottled sauces makes it a big fat NO for healthy cooking! I set out on a mission to concoct a simple sauce that resembles the familiar smoky sweet taste of our favorite bottled sauces without using any sugar. This sauce, created using WBF nutrition guidelines, captures the essence of a bbq flavor, but unlike the storebought counterpart, you can feel free to be liberal with your application:)

Ingredients:

1/2 of a 15-oz can of low/no sodium tomato sauce
1/2 a can of tomato paste
2 cloves garlic, minced or chopped finely
2 tbsp liquid smoke (more if desired; add slowly and conservatively)
2 tbsp apple cider vinegar
2 splashes Worcestershire Sauce
1 tsp onion powder
2-3 packets Stevia (depending on sweetness desired)
Dash of salt & pepper
1/2 tsp Sriracha Sauce (optional; for heat and tasty goodness)
Squirt of Yellow Mustard

Directions:

Using a small mixing bowl, add ingredients one at a time, stirring occasionally inbetween. Perfect the flavor by tasting as you go along and adding more of any given ingredients to taste. There really is no science to this, it is all about flavor! When it is up to par, use it in place of any recipe that calls for BBQ sauce!

Suggestions:

You can use this sauce as a “cooking sauce” in the slow cooker or simmering on the stove. It would really go nicely with pork tenderloin!

If you are not familiar with Sriracha, you need to get with the program. If you like spicy, this is the perfect chili sauce to accompany nearly any meal. I use it on my eggs, in spaghetti sauces, in my chicken soup….the possibilities are endless! It is hot, but it’s SO delicious. Find it in the Asian/Ethnic foods section of your grocery store; it has a rooster on the bottle and a green squeezy cap.

BBQ Chicken Pizza is to die for! Try our Pita Pizza recipe and sub the BBQ sauce for the red sauce, using only grilled chicken, mozzarella, chopped cilantro, diced red onions, and a little crushed red pepper on the top. Yum!

Skinny Fiesta Taco Salad

Fri, 29 Jun 2012 11:48:00 -0400

Skinny Fiesta Taco Salad:

by Tara Wright & Sarah Blakley

Yields 4 servings

Everyone has at least one type of food that ALWAYS sounds good. Mexican is definitely one of those for us. Tacos, enchiladas, fajitas, taquitos—you name it, we like it. Unfortunately, the calories, carbs, and fat typically consumed while enjoying a plate of tacos with rice and beans are not worth the indulgence. When you are hit with a craving, the key to satisfying it (while still behaving) is to mimic a flavor enough for you to feel like you are giving in to the craving but not the cheat and all the guilt that comes with it! Here is our take on a filling taco salad….gone skinny;)

Ingredients:

4 Mission corn tortillas
1 package ground turkey (usually 1.25 lbs each)
1 head leafy green lettuce, washed (we used red leaf here)
1/2 red onion, diced
1 large ripe tomato, diced (heirloom works beautifully with the flavors)
1 medium ripe avocado, diced
2 1/2 cups restaurant style salsa (not the sugary jar stuff!)
1/3 cup 2% lowfat Greek yogurt
1/2 small can of sliced black olives
1 tsp ground cumin
1 tsp chili powder
1 tsp onion powder
Tapatio (or your favorite hot sauce)
salt & pepper

Directions:

Preheat oven to 375 degrees. Cut all 4 corn tortillas into “chips” by slicing like a pizza, 8 ways. Spray cookie sheet with nonstick cooking spray, arrange all 32 chips onto sheet and mist lightly with another round of spray. Sprinkle a conservative amount of salt & pepper over the tortillas. Pop them into the oven for 8-10 minutes. You want them to be crisp and light browning on the edges is ok. If they appear a bit pliable still at 10 mins, they will likely crisp up after cooling off. Throw the meat into a skillet and cook until browned. In a small bowl, add one cup of salsa and 1 teaspoon each of cumin, onion powder, and chili powder. Stir, add a dash of Tapatio if desired, a smattering of salt and pepper and pour it into the pan with the turkey; incorporate and turn to med-low. While the meat is simmering (give it at least a good 10 minutes to get the flavor going), shred or tear your entire head of lettuce and place in large salad bowl. Throw in diced red onion and tomato, toss. In a medium bowl, pour the remaining 1 1/2 cups of salsa and 1/3 cup of Greek yogurt; mix well. The yogurt is acting as a substitute for sour cream, and together they make a delicious, creamy, and healthy dressing! Next, place a healthy bed of lettuce mixture onto each plate, followed by a scoop of ground turkey (measure according to diet specifications). Scoop up to 1/4 cup of salsa dressing onto the top and finish with diced avocado and 10-15 olive slices. Serve with 8 chips per plate (crush as a topping or arrange them in the salad as desired). Enjoy!

Suggestions:

This salad would also be delicious with black beans! Most of us can’t allow both the beans AND the chips as carbs in one meal, so you can choose one and measure according to your diet needs:)

If you like spicy, go ahead and top with a few jalapenos! It will add a little kick and be the perfect accent to the meal.

When it comes to Mexican cooking, cilantro is your friend. If you are a fan of the flavor, chop some of that up and throw it in!

Summery Strawberry Cream Popsicles

Fri, 22 Jun 2012 13:18:00 -0400

Summery Strawberry Cream Popsicles:

by Tara Wright

Yields 4-6 servings

Greek yogurt is the new cottage cheese! It’s creamy, very filling, and is extremely high in protein. I have found that it even makes a lovely substitute in recipes that call for sour cream or mayonnaise! In today’s easy recipe, the tart creaminess of the yogurt and the flavor of the strawberries come together nicely for this sweet treat. FYI, this recipe has been kid-tested and given the official stamp of approval;)

Ingredients:

1 cup 2% plain greek yogurt (Fage brand was used here)
1/2 cup fresh strawberries, washed, hulled & sliced
2-3 packets Stevia (to taste)

Directions:

Throw strawberries, yogurt, and 2 Stevia packets into blender. Blend to drink consistency. Taste mixture for sweetness; add an extra packet of Stevia if desired. Pour mixture evenly into popsicle mold or small plastic drinking cups (about 3/4 full—will expand with freezing). Freeze for several hours, then enjoy the creamy delight!!

Suggestions:

If using cups for this, simply cover each cup with foil or saran wrap after filling. Poke a hole through the middle with popsicle stick; wrap will keep the stick in place. Try to use plastic “dixie” sized cups; they are a good snack size, plus the waxy paper ones will stick to your pop when you tear it off.

This could also work by filling an ice cube tray with the mixture. When you want to have a little “frozen yogurt”, just pop a few cubes out into a bowl and let them sit at room temp for a few minutes to soften enough to use a spoon.

Grilled Chicken & Veggie Pita Pizza

Fri, 15 Jun 2012 12:29:00 -0400

Grilled Chicken & Veggie Pita Pizza:

by Tara Wright

yields 1 serving

I love pizza. I can’t decide if I miss pizza or my nightly sweet indulgence more, but you’d better believe I about did a backflip when I stumbled on this quick family-friendly recipe! Now be forewarned, not everyone will have clearance to have a pita as an acceptable carbohydrate, so please use your best judgement and ask us if you have any questions about how this meal could work for you!

Ingredients:

(1) 100% whole wheat pita
low sugar/carb spaghetti sauce/pizza sauce (premade pizza sauce usually has more sugar—just beware!)
1/4 cup reduced fat mozzarella cheese, shredded (shoot for around 40 cal/1/4 cup)
leftover grilled chicken, chopped
1/4-1/3 of one grilled chicken sausage link, sliced (optional; Trader Joe’s has a great selection)
unlimited “free” veggies, pre-roasted or grilled (we used asparagus, zucchini, tomatoes, red peppers, and red onions)
red pepper flakes (optional)

Directions:

Pre-heat oven to 375 degrees. Chop your pre-grilled/roasted veggies into semi-uniform chunks and thinly slice the chicken sausage; set aside. Using a cookie sheet as a flat surface, place each pita on the sheet and scoop 2 spoonfuls of sauce onto the pita and spread evenly. Sprinkle no more than 1/4 cup of mozzarella on each pita following the sauce; you don’t need all of it, but 1/4 is the max allotted. Distribute an even amount of chopped veggies onto each pizza, followed by roughly 2 oz of the grilled chicken. Top each pizza with up to 10 of the chicken sausage slices. Pop these in the oven for 12-15 minutes (cook time may vary depending on oven), slice into quarters, and sprinkle with red pepper flakes if desired. Delicious with a side green salad!

Suggestions:

We highly recommend using a silicone baking sheet or a pizza stone to cook the pitas. After using the silicone sheet, our pizza had a wonderful crisp texture on the bottom without being overcooked or scorched—perfect crust to hold up all the veggies! If you don’t have one, no worries. Use a non-stick baking sheet and refrain from using any non-stick spray or oil in preparation. It could cause a soggy bottom (crust)!

By pre-grilling or roasting the veggies, not only are you adding the wonderful charred flavor, you are also greatly reducing the vegetable’s water content ahead of time. When you cook a pizza with raw veggies, the water from the vegetables (especially peppers) will leak to the bottom and ruin the texture of the pie. This makes for a very sad hungry person.

Enjoy!

Grilled Chicken Caprese

Fri, 08 Jun 2012 07:50:00 -0400

Grilled Chicken Caprese:

by Tara Wright

Yields 4 servings

The colors of ripe tomatoes are one of my favorite signs of the approaching season—I love to see a fresh one of any shade cut up in all its glory in a juicy salsa, as a Bruschetta topping, or in a mouthwatering Caprese salad. For this recipe, I was inspired by these dishes that may not be our best nutritional choices, and adapted the general idea and flavors to fit the needs of those on a healthy eating plan. This recipe takes a simple grilled chicken and turns it into a dish that is popping with bold flavors. The star of this recipe is definitely the Caprese topping; the grilled chicken simply plays a supporting role, so feel free to play around by using a well-paired steak or fish if it suits your fancy!

Ingredients:

4 chicken breasts, washed and patted dry
1 16-oz container of mini tomatoes in varied colors (I used mini heirlooms but grape & cherry work wonderful as well)
15 whole basil leaves
2 cloves minced garlic
1/4 medium onion (red is my suggestion; any will do)
2 sticks reduced-fat mozzarella string cheese
2 tbsp balsamic vinegar
1 tbsp extra virgin olive oil
1 tsp red pepper flakes (optional)
salt & pepper to taste

Directions:

Wash all vegetables & herbs, pat dry. Slice the entire container of tomatoes in half or quarters (depending on size); add to bowl. Chop the onion and garlic finely and add to bowl. Slice the basil chiffonade-style, by stacking all leaves and rolling them up like a taquito, then thinly slice down the entire length of the roll. You will end up with fine strips of the herb (so pretty!). Incorporate the basil strips into the mixture, followed by adding the vinegar and olive oil. The peppers are optional, but boy do they add some pop to the overall flavor! If you can stand the heat, I highly recommend the addition. Salt and pepper the mixture to taste. Unwrap and slice each string cheese stick down the middle once, then chop into small-ish pieces. No need to be precise! Throw the cheese into the bowl and give it a few stirs. Cover with saran wrap or foil and let the bowl sit in the fridge for at least an hour. Prepare your chicken breasts as desired; salt and pepper are plenty of seasoning, but a light Italian dressing marinade wouldn’t hurt either! Toss them on the grill until they are done. Scoop a liberal 2 spoonfuls of the Caprese tomato mixture onto each chicken breast and enjoy!

Suggestions:

There is no harm in playing with the rations of the main ingredients; if you have a favorite flavor, feel free to add extra! The only ingredient that should remain the same is the olive oil, just to keep the fat & calories within an acceptable range.

This could easily be changed into a Mexican-style tomato topping. Take out the basil and use a handful of chopped cilantro instead. Squeeze 1/2 a lime into the mixture and eliminate the vinegar. Use a couple dashes of chili powder and sub some fresh sliced jalapeno (or for milder heat, use anaheim or poblano chiles) for the pepper flakes.

You should have leftover Caprese. It would be wonderful in a basic green salad or would definitely keep well enough in the fridge to use in subsequent meals for the next 1-2 days.

No-Guilt Grilled Peaches & "Cream"

Fri, 01 Jun 2012 13:07:00 -0400

No-Guilt Grilled Peaches & "Cream":

by Tara Wright

Yields 4-5 servings

Overview:

Sometimes, you just gotta have dessert. Confession: I have an unbelievable sweet tooth, and there are days when I just can’t fight the urge to splurge. Finding sensible treats that feel like a splurge as opposed to an obligatory meal or snack is a major key to eating healthy as a lifestyle choice. The grill is an incredible tool for spicing up a boring meal, and there are few limitations to what you can throw on there! This dessert was born from a bold experiment, and despite it’s low calorie and fat content, it actually resembles the flavors of the ever-popular (and dangerous) southern version of the dish.

Ingredients:

4 medium-large yellow or white peaches (FIRM—too ripe=grilled mushy mess)
2 small red or black plums (optional; firm)
1 cup 2% Lowfat Greek Yogurt (Fage brand makes a 2% w/170 cal/4.5 g fat/9 carbs per cup)
1-2 packets Stevia (depending on preference)
Ground Cinnamon

Directions:

Fire up that grill to a medium setting. Prepare the fruit by washing, halving, and removing the pits (do not remove skin). Spray each piece lightly with non-stick cooking spray (olive oil is best) and place on a plate. Sprinkle each half’s inside lightly with Stevia. Using tongs, place the fruit on the grill. This will just take a couple minutes per side—what you are looking for is a slight peel back of the fruit’s skin to know that it is heated through. Once the fruit is done, set it to the side to cool. Measure out 1 cup of Greek Yogurt into a mixing bowl. Add 1-2 packets of Stevia (to taste preference; start out conservative) and whip with a hand mixer for 1 minute. Slice your warm grilled stone fruit and divide equally into 4 bowls. Scoop a 1/4 cup dollop of “cream” into each fruit bowl and top with a sprinkle of ground cinnamon.

That’s it!

Suggestions:

The addition of plums to the mixture is simply a matter of preference; the peaches are the star and the plums just support the flavor. By themselves the peaches are delicious, but the little pop of plum flavor adds a bit of variety to the mix.

You are welcome to try this with many different types of fruit. Just be sure that 1) it is a fruit with an EDIBLE peel, and 2) the fruit is not overly ripe and soft. Pears, apples, and strawberries are also popular fruits for grilling. With strawberries, we recommend skewering them first (cook time will be very short).

If you make this dish, we would love to see photos and hear some feedback in our comments below or on Facebook! Let us know what you think:)

Egg White Quiche

Fri, 18 May 2012 12:43:00 -0400

Egg White Quiche:

by Ashley Poli

Yields approx. 3-4 servings

Overview:

Breakfast doesn’t have to be boring just because it is healthy! This quiche breaks the monotony and adds a little something extra to your morning (or evening) meal, not to mention the ability to cook ahead makes it a staple in our book! Feel free to get creative with the veggies in this one and use as much as you like.

Ingredients:

12 egg whites, whipped until fluffy
1 cup frozen spinach
2 strips cooked turkey bacon
2 tbsp shredded parmesan
Unlimited veggies (optional; your choice)

Directions:

Turn oven on to broil setting (low). Place the frozen spinach into a colander and give it a quick rinse with warm water. No need to thaw! Drain & pat dry, then add it to the fluffy egg whites. Prepare a pie or casserole dish by spraying evenly with a non-stick cooking spray, then pour mixture into the dish. Chop up your cooked turkey bacon (crispy is best for texture) and any vegetables you would like to add. Bell peppers, onions, mushrooms, and tomatoes work exceptionally well! Sprinkle the chopped veggies and turkey bacon evenly throughout the spinach/egg mixture, then give it a few swirls to incorporate some of the ingredients to all areas of the quiche. Last, sprinkle your parmesan cheese over the top of the dish. This will give it a faux “crust” like those that quiches are famous for, and adds some glorious flavor to the dish. Pop it into the oven for 30-35 minutes and slice it up according to your specific serving needs!

Suggestions:

This keeps really well in the fridge, so feel free to make ahead and eat it for a few days! This recipe can also be doubled, but cooking time may need to be adjusted accordingly.

Try this with our Baked Oatmeal Cups recipe! Make ahead for the week and your morning meals will be a breeze:)

Enjoy!

Spiced Pork Loin with Roasted Tomato-Pepper Relish

Fri, 11 May 2012 11:16:00 -0400

Spiced Pork Loin with Roasted Tomato-Pepper Relish:

by Sarah Blakley

Yields approximately 6-8 servings

Overview:

Roasting veggies gives them a whole new taste, and making a relish with the yummy charred tomatoes, peppers, garlic, onions and more creates so much flavor! Add that to spiced pork tenderloin and you have some really bold flavors that pack a punch. You can make it as mild or spicy as you’d like, but either way you’ll end up with a lot of taste in each healthy bite. Also, cooking this pork low and slow gives it the tenderness it deserves. I don’t recommend a slow cooker for this…but leave yourself enough time to throw it in the oven for about an hour and a half…get some laundry done or play around on Facebook for a little while and by the time you know it dinner is done!

Ingredients:

1 2-3 lb. pork tenderloin (lean, fat trimmed)

Spice Rub

1 tbsp. salt
1 tsp. ground pepper
1 tbsp. garlic powder
1 tbsp. chili powder
1 tsp. cumin
¼ tsp. cayenne pepper

Roasted Tomato-Pepper Relish

10 jalapeno peppers, halved and seeded
6 small tomatoes, or 3 large
2 medium red onions, quartered
10-15 garlic cloves, peeled and whole
8-10 mini red bell peppers, stems trimmed (or2 large red bell peppers)
¼ cup chopped cilantro
1 tbsp. honey
1 tbsp. extra virgin olive oil
Juice of 4 limes
Salt and pepper to taste

Directions:

For the Roasted Tomato-Pepper Relish, prepare a sheet pan and preheat your oven to 400 degrees. Peel the garlic cloves and place them in a foil “pouch”. Trim the stems off the tomatoes and bell peppers. Cut the red onions into quarters, taking off the outer skin layer. Cut stems off of the jalapenos and cut in half lengthwise. (Scoop the seeds out for a milder flavor; leave the seeds in for a spicy relish!) Place everything on the sheet pan, including the garlic “pouch”. Sprinkle everything with a little salt and pepper. Place in oven on middle rack for 18-20 minutes until the veggies have a char on them. Remove from oven and let cool for 10 minutes. Veggies will wilt as they cool; remove the skins from the bell peppers. Once cooled, chop veggies (garlic fine dice, everything else can be rough chop) and mix together in a medium bowl. You’ll be able to save much of this in an air-tight container in your refrigerator for later!

For the spice rub, combine all spices and stir until mixed through. You can save it in an airtight spice container to use for later as well!

For the pork, place tenderloin in an oven-safe dish. Cover with the spice rub and press into the meat. Cook at 325 degrees for 1 hour and 40 minutes. (Internal temperature should read at least 160 degrees.) Let the pork cool for 5-7 minutes before slicing.

Slice the pork into ½ inch slices and serve with relish on top. Enjoy!

Suggestions:

The Roasted Tomato-Pepper Relish…also known as a salsa that can be used with anything! This recipe will give you a good amount, so save what you don’t use on the pork and keep it for fish tacos, salads, grilled chicken…you could even puree it and use it as dip for your favorite veggies!

My husband currently can have sandwiches in his diet, so I used this relish as a spread on a wheat roll, then topped it with grilled chicken and lettuce. He loved it!

Citrus-Cilantro Veggie Quinoa Summer Salad

Fri, 04 May 2012 11:38:00 -0400

Citrus-Cilantro Veggie Quinoa Summer Salad:

by Sarah Blakley

Yields 12 servings

Overview:

This is a yummy summer salad that is not only versatile but also delicious and light! Sometimes you don’t feel like a heavy meal or side dish, or those oily salad dressings that seem to haunt every menu put in front of you. Try this quinoa salad for something different and actually really healthy! Once you make this, you’ll get the urge to switch up the flavors and create new salads every time you make it. Quinoa grains contain essential amino acids like lysine and good quantities of calcium, phosphorus, and iron. Add some citrus, herbs and veggies and you’ve got a new favorite salad for this summer!

Ingredients:

1 Cup Quinoa, any color (uncooked; will yield approx. 4 cups cooked)
½ Cup Tomatoes (diced)
½ Cup Red Bell Peppers (diced)
½ Cup Cucumbers (diced)
¼ Cup Red Onion (finely diced)
½ Cup Chopped Cilantro
2 Tbsp Extra Virgin Olive Oil
Juice of 1 Lemon
1 bunch Romaine Lettuce
Splash of Rice Wine Vinegar
Salt and Pepper to taste
½ cup Lentils (optional)

Directions:

Prepare quinoa as directed here. Set aside to cool. Chop veggies & cilantro and mix in a large salad bowl. Stir in cooled quinoa and cooked lentils if desired (for added texture). In a small bowl, mix lemon juice, olive oil, and vinegar; add to chopped veggies and stir. Add salt & pepper to taste, and additional lemon juice if you prefer more citrus flavor. Cover and place in refrigerator for at least an hour to cool. Wash and cut lettuce cups; scoop ¼ cup salad per romaine leaf. Sprinkle with cilantro and garnish with lemon wedges.

Suggestions:

For a heartier salad, add any additional vegetables and/or chopped chicken.

You can also prepare this as a side dish by removing the lettuce cups and adding asparagus.

In place of the vegetables, add pico de gallo, and trade in the lemon juice for lime. Throw in some cilantro and you have a salad with Latin flair!

Enjoy!

*Quinoa is comparable to brown rice carbohydrate-wise. Measure your servings accordingly:)

Quick Chinese Chicken Salad

Fri, 20 Apr 2012 13:08:00 -0400

Quick Chinese Chicken Salad:

One of the best ways to stay consistent with your diet is to try to always plan and prepare ahead of time. With the weather changing, BBQ season is coming quickly, and it sure is nice to throw a whole week’s worth of chicken on the grill to enjoy for a few days. Take note that I am no chef extraordinaire, people! I like my meals quick, simple and tasty. Here is a super easy recipe that incorporates some of that pre-grilled or baked chicken and makes for a delicious & low stress lunch or dinner.

Quick Chinese Chicken Salad

by Tara Wright

Ingredients:

Romaine (or greener) lettuce, sliced thin
Cabbage, any color, shredded (from bag is fine)
1-2 Carrots, shredded or grated
Cilantro, chopped
Green onion, sliced (2-4 stalks, based on preference)
Grilled or baked chicken, sliced (cold or hot works, it is up to you)
Open Nature All Natural Asian Sesame Ginger Dressing (found at Safeway stores; only 35 cal/2 tbsp & 1.5 g fat/no preservatives)
Optional: sliced almonds for garnish (raw or dry roasted ok)

Directions:

Prep lettuce, cabbage, and cilantro and throw in salad bowl; toss. This salad is meant to be about 50/50 cabbage and lettuce, so keep that in mind ratio-wise. I never measure cilantro because I love it so much, so that is a matter of preference. If you finely chop, you can get away with using less, but unless you don’t like it or cannot have it, it definitely adds to the taste, so be liberal! This is when I usually go ahead and put the salad on each plate, followed by rationing the rest of the ingredients below.

Shred carrots & chop green onions; sprinkle each atop the individual salads as a generous garnish.

Slice your chicken breast or chop into chunks. Lay or sprinkle the chicken on top of the garnish.

Sprinkle with up to 2 tbsp of sliced almonds if you like, and drizzle 2 tbsp of Open Nature Asian Sesame dressing atop the salad. This dressing is wonderful for a smart and healthy alternative to the usual Chinese Chicken Salad dressings, which tend to be really high in sugar and fat. I like this particular dressing because it is 1) already prepared for me;) 2) no preservatives and naturally sourced, and 3) I could NEVER replicate it for that low of calorie & fat content. It is $3.99 at Safeway/Vons stores nationwide.

Enjoy & have a great weekend!