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!  

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.  

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.  

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

         

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:)