Welcome to the table today! I'm dedicating this post to several loved ones in my life trying to eat healthy for 2010. Making simple switches and controlling portions is a true key factor in changing the course of your lifestyle. Maybe you're like they are and want to do better but sometimes have a hard time committing, or resisting the "urge to splurge." Or maybe, you just don't know how to make healthy food good or just don't have a clue what in the world to eat!? I realize that sometimes, hunger hits and ahh, surrender is inevitable. Well, its okay to be hungry. The key is that you choose a healthy food to nosh on when the hunger strikes and not a bag of Doritos or a bag of Chips Ahoy ( my old favorite:)- the chewy kind of course:)
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Anyhow, today's post is going to give you 3 healthy substitutions for common splurge items
Nachos , ice cream, or a thick hamburger anyone? You got it:) COMIN' UP, served with a smile:)
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*No-Guilt Nachos *
* 1 bag of "Garden of Eatin" brand corn chips ( Black Bean, Sesame Blue or Red Hot Blues version) - These chips are cooked in canola and sunflower oil, 2 healthy oils used to cook foods in. They do contain fat, however it is healthy fat. Portion size is still key however so follow the serving size carefully for this recipe )
*4 slices of fat free cheddar cheese or American
*4 slices of fat free Monterrey jack cheese
*2 slices of fat free swiss cheese
( or your may use a total of 1 1/2 cups shredded fat- free cheese of your choice )
* 1 red bell pepper diced and seeded into small diced cubes or thin slices
*1 green bell pepper diced and seeded into small diced cubes or thin slices
* 1 stalk of celery sliced and diced into very tiny cubes
* 1 jar of organic salsa ( I like Muer Glen's) or any version of salsa with a sodium of under 100 mg. -salsa is optional but in my opinion really makes this recipe Pop!
1. In a large glass baking/serving dish, empty the chips into the dish.
2. Spread/sprinkle the red peppers, green peppers and celery across the chips
3. . Arrange the cheeses across the chips in 2 rows alternating between fat free cheddar/American, Monterrey Jack and Swiss by following the 2:2:1 method ( 2 slices fat free cheddar, 2 slices fat free MJ, 1 slice of swiss, and then repeat )
4. Place the baking dish in the oven for 10 minutes at 350(enough to melt the cheese but no longer )
5. Remove the dish and top with salsa if desired( heat the salsa if you wish in the microwave first but I don't recommend heating it in the oven).
*Serves 4 people a 1 and 1/2 cup portion so I like to section the dish into 4 sections and serve in pretty bowls. This way, portion is controlled without even thinking twice! If you only need 2 servings, split everything above in half! If you only want some for you, then just split the recipe in half and then in half again!:)
There you go my loves- Mexican indulgence- guilt free:)
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*No CreAm IcE CreAm Sundae*
* 1 6 oz. carton of Dannon Light and Fit (fat free no sugar added) Vanilla yogurt
1 6 oz. container of nonfat Greek yogurt like Fage 0%, Chobani nonfat or Stonyfield Oikos plain fat free- Greek yogurt is much creamier, higher in protein and favors a cream cheese like texture- very nutritious and no artificial sweeteners
1 tablespoon nuts of your choice( dry roasted unsalted peanuts go great with this! ) or 1 tbsp. peanut butter or almond butter, all natural
2 slices of bananas ( optional)
1 strawberry ( optional)
* The How-To *
1. Freeze the yogurt in the container or a small bowl or parfait glass for 2-3 hours before you want to eat it
2. Remove from the freezer and it should be hard enough to be frozen, yet you should be able to squish the sides in a little
3. Top with the syrup, the nuts and the fruit if you're using
4. Top with syrup again
5. Grab a spoon and prepared to be delighted! When frozen, this yogurt has a creamy ice cream like texture/taste. It is SO good and fat free!! The nuts may add a mere 2-3 grams of fat at the most so don't feel bad. Feel free to eat plain, or modify the above fruits and nuts however you like.
*Extra Tip* This is a great way to get kids or yourself to eat yogurt! You could even have 2 of these as a nightly snack!:)
DID YOU KNOW? Yogurt is rich in calcium, protein and sleep- inducing tryptophan. Most people think of turkey when they think of tryptophan, however milk, oatmeal, brown rice, nuts, cheese, chicken,beef and almost all meats are rich in tryptophan. Tryptophan is an essential amino acid ( a protein) that the body cannot produce. This amino acid plays an important role in the production of both chemicals in the body known as serotonin and melatonin. Serotonin is essential for sleep and mood regulation and also transmits nerve impulses from the brain. Melatonin is well known for its reputation for inducing a healthy amount of sleep. So, forget taking medication- just have some no-cream ice cream with this fantastic recipe:)
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The Skinny Burger
1 organic egg
1/2 lb. Butterball 97/3 Ground Turkey meat
1/2 lb. lean ground beef ( grass fed beef if it is available)
1/2 cup oats ( old fashioned or quick-cooking)
1 head ( or 1 cup ) of romaine lettuce- organic
2 tbsp. shredded organic cheddar cheese
1 organic tomato
1 avocado pitted and sliced evenly into 4 pieces ( I like to cut my from the top down to the pit, then turn upside down and cut down to the pit again. Twist until it comes apart in 2 long slices, remove the pretty pit:) and discard, and then scoop out the flesh into 4 pieces. )
DID YOU KNOW? Avocados offer a great serving of Monounsaturated Fats which prove to help fight weight loss in the abdominal section and in this recipe they serve the same purpose as a fatty creamy mayo. They impart the flavor or anything they encounter so you won't taste these over the burger I promise:)
2 tbsp. coarse ground black pepper
1 tsp. garlic powder
1/2 small can of all natural( I like Dole) pineapple juice.
4 whole grain hamburger buns like Nature's Own Whole Wheat hamburger buns OR for a new twist, try Nature's Own Multi-Grain bread slices ( thick circular pieces of bread thinner than a hamburger bun)
* The How-To*
1. In a large bowl, whisk the egg until beaten. Then mix in the ground turkey, ground beef, oats,garlic powder and ground black pepper together. Either mashing with your hands or a potato masher, make sure the ingredients are combine evenly. Form a large ball of meat, then add the 1/2 can pineapple juice. Mash the ball of meat flat until it is soaking in the juice.
2. Cover this and place in the fridge for 1 hour.
3. Next, remove the ball of meat from the bowl, and discard the juice. Place on a well-cleaned surface and form into 4 patties. Wash your hands:)
4. Now get a broiling pan or a glass baking dish and spray with nonstick spray. Heat the oven to 400 degrees.
5. Place each patty onto the pan and bake for 35 minutes-45 minutes depending on your oven's power. To see if the patties are done, insert a fork and make sure no pink shows after they have cooked 35 minutes. If so, place back in and cook 5 more minutes, check again and repeat until they are done ( mine have never took more than 45 minutes) Remove and set aside.
6. Toast the buns in the oven for 5 minutes. Remove and place on plates.
7. Top the bottom bun with the lettuce,then the hamburger, then the cheese immediately. Next goes the tomato slices, then the avocado slice. Place the other half of the bun on top and enjoy!
*Serve hot with a side salad, dill pickles, a small baked potato( no sour cream ) using salsa as a topper for the potato, 1 tbsp. fat free cheese, or "I Can't Believe Its Not Butter" buttery spray .
* Though I don't eat meat, Ive been told this is one fantastic burger:) Enjoy:) You can even make the burgers ahead of time and freeze them wrapped in tinfoil and then saran wrap, place in Ziploc bags and defrost one anytime you need a quick meal!:)
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So there you go my friends! One for the salty, one for the sweet and one for the just REALLY hungry! Whatever your crave,LET ME KNOW- I'll cure it for your the best I can!! Promise:) Email me at our new email address:
I created this email for YOU- you may send me anonymous emails, public emails, or suggestions for recipes or questions.
*Also, f you have any comments, post them on the blog! I'd love to hear them. I hope you are all having a fantastic week, and no matter what, give youserlf a pat ont he back for reding this blog- it means you wnt to be healthier or enjoy healthy eating made fun- both are great. Its a journey, so hope on and enjoy the ride to wellness<3
*Stay tuned because tomorrow's post is going to be an animal free dish- come on, I'm vegan so don't think I wasn't going to introduce you to a truly delightful vegetarian dish. I promise NO TOFU and you can thank me later:) Its so yummy!