Slim Tortilla Pizza

Do you think pizza cannot be a part of a healthy diet? Well think again! This pizza recipe is both low in saturated fat and loaded with fresh vegetables! Substitute dough with a low calorie tortilla as a pizza crust. This can save you about three-hundred calories compared to eating pan pizza or thick crust pizza. Boost the fiber content of your pizza by using a high-fiber or whole-wheat tortilla. *Be sure to avoid the products that contain over 150 calories per tortilla.

 Tips: Substitute low-fat mozzarella for regular cheese lowers saturated fat and cholesterol. Pile on the vegetables, and add spice topping the pizza with Italian seasoning and hot Red Pepper flakes. 

Ingredients:

1 tortilla - I use Gourmet Tortillas (Low Carb, Multi Grain) 

 **Only 60 calories per tortilla; 6 g protein; 7 g fiber

1/4 c. pizza sauce

1/4 c. spinach leaves

1/2 c. vegetables (pepper, onion, mushrooms)

1/8 c. Low fat mozzarella

1. Pre-heat oven to 400 degrees.

2. Top tortilla with pizza sauce.

3. Sprinkle with Italian seasoning and Parmesan cheese.

4. Top with vegetables then sprinkle with cheese.

5. Top with hot red pepper flakes.

Nutrition Information:

Calories: 200

Protein: 14.6 g

Fat: 5 g

Carbohydrates: 28 g

Fiber: 12.4 g

Mesquite Chicken

Mesquite chicken has a slight smoky-sweet taste taking chicken to the next level. A side of fruit salad, grilled vegetables or an ear of corn round out flavorful yet healthy meal.

Ingredients:

3.5 lbs. chicken breast

Marinade:

1 pkg Grill Mates Mesquite Marinade

1/4 c. oil

1/4 c. water

Note: the marinade called for 2 lbs. chicken, but you can get away with 3.5 lbs.

1. Mix the marinade in a gallon side plastic bag. Refrigerate for 15 minutes or longer for a stronger flavor.

2. Grill or bake chicken until desired doneness.

Tip: Leftover chicken is excellent in a spinach and balsamic salad the next day. Top the salad with 1/2 cup strawberries to get the added benefit of 3 g. fiber, Vitamin C, and folate!

Chicken Parmesan

Chicken Parmesan can be detrimental to the waist-line as it is usually pan fried, deep fried, or covered with a thick calorie-dense batter. I modified my recipe to keep it light by eliminating most of the oil and keeping the cheese to a minimum and adding flavor through spices.

Tip: Make a large batch and package the leftovers in single portions to take for lunch the next day. Pair it with a hearty spinach salad with balsamic dressing and you have a complete meal.

Ingredients:

6 chicken breasts, thawed

About 1/2 c. Breadcrumbs, unflavored

2 tbsp oil

Spaghetti sauce

• 15 oz. Tomato Sauce
•  15 oz. Diced Tomatoes
• 1 small can Tomato Paste
• 2 tbsp Italian Seasoning
• 1/4 tsp Red Pepper Flakes
• 1 tbsp Garlic Powder

3 tbsp Parmesan Cheese

1/2 c. Mozzarella Cheese

1. In a separate bowl, cover chicken breasts with breadcrumbs. Lightly pan fry the chicken, creating a crunchy coating.

2. Mix all tomato sauces, spices, and mix over medium heat.

3. Place chicken breasts in a 9x13 pan. Lightly cover with mozzarella cheese.

4. Cover the chicken with pasta sauce, then sprinkle with Parmesan cheese.

5. Heat oven to 350 degrees. Cover pan with foil and cook for 50 minutes. Remove foil and cook for another 5-10 minutes. Remove and let sit for 10 minutes before serving. I usually serve with whole wheat pasta or brown rice. 

Power Cream of Wheat

Cream of Wheat is a heart healthy breakfast, and adding a powerful burst of protein powder is sure to hold your hunger cravings until lunch. This is a routine breakfast of mine. The protein powder has zero sugar yet adds such a sweet cinnamon flavor that I do not need to add extra sugar!

Ingredients:

3 tbsp Cream of Wheat

1 scoop (30 g) Muscle Gague Nutrition Pure Whey Protein Isolate - Cinnamon Bun Flavor

3 large strawberries

1 tbsp Sugar Free Syrup

Raisins (optional)

1. Mix Cream of Wheat with Protein Powder and 1 c. water. Microwave for 2 minutes, stirring every 30 seconds.

2. Mix in strawberries and syrup

Nutrition Information:

Servings: 1

Calories: 250 kcals

Protein: 29 g

Fat: 0.6 g

Carbohydrate:  29 g

Crock-Pot BBQ Hawaiian Chicken

A crock-pot is a convenient, efficient, time-saving appliance to have on hand. The best times to use a crock-pot are when you know it will be difficult to get a healthy meal on the table. Whether you lack motivation to cook or are tired from a busy day at school or work, preparing a crock pot meal is a great solution.

Ingredients:
2 pounds Boneless, Skinless Chicken breasts 

1 1/2 cups Fresh Pineapple (put 1/2c. juice in the crock-pot)

1 medium Sweet Onion, Chopped 

1 bottle Sweet Baby Ray's Original BBQ Sauce

Hamburger Buns Or Kaiser Rolls

Tip: Add Worcestershire sauce or cayenne pepper for some extra spice

1. Defrost the chicken and place the meat on bottom, then cover with rest of ingredients
2. Cook on high for 3- 4 hours or low for 6-8 hours. 
3. With a half an hour left in cooking time, remove chicken thighs and shred with two forks. Place chicken back in the crock pot and continue cooking to allow the shredded chicken to absorb some of the liquid. (You can shred the chicken right in the crock pot if you are not using a liner).

Nutrition Information:

Servings: 10

Calories: 195 kcals

Protein: 27 g

Fat: 4 g

Carbohydrate: 13 g

Evonne's Valentine's Day Cookies

Evonne's Valentine's Day cookies are an incredible dessert! The light dough is full of flavor and the frosting adds just enough flavor without taking over. Remember the key to success is moderation and allowing yourself to splurge every now and then is just fine. So take the time to brew a hot cup of tea or pour a nice tall glass of milk and enjoy a cookie!

Ingredients:
1 cup butter
1 cup powdered sugar
1 egg, beaten
1 1/2 tsp almond extract
1 tsp vanilla
1 tsp salt
2 1/2 c. sifted all-purpose flour


1. Cream butter. Add sugar. Blend in egg, almond and vanilla extract, salt, and flour. 

2. Chill at least an hour. (separates the dough into two balls before chilling - it makes it easier to roll out)
3. Roll 1/8" thickness on floured surface. Cut with cookie cutters. Place on greased cookie sheets. Sprinkle with colored sugar before baking or frost when cool. 

4. Bake at 375 degrees for 8-10 minutes.


Frosting:
2 tbsp butter
1 c. powdered sugar
1/2 tsp. vanilla extract
1/4 tsp. almond extract
cream (or milk)
red food coloring


Melt butter in microwave. Stir in sugar, extracts, and food coloring. Add cream/milk to desired consistency. Add a little milk at a time you only need a small amount. More milk will give you a more glaze like frosting. It will be more runny, but will harden as it dries.

Nutrition Information (to come...)

Spaghetti Squash Pasta

Spaghetti squash is a great low calorie pasta substitute with only 20 kcals per 1/2 cup!  Check out the nutrient comparison between spaghetti squash and regular pasta below.


                 Spaghetti Squash vs. Regular Spaghetti
1 cup                 40 kcals                        220 kcals
Carb                  10g                               43 g
Protein               1g                                 8g
Fiber                  2.2g                              2.5g      


How To Cook Spaghetti Squash

• Bake It -- Pierce the whole shell several times with a large fork and place in baking dish. Cook squash in preheated 375 degrees F oven approximately 45min - 1 hour or until flesh is tender.
  
  
• Microwave It -- Cut squash in half lengthwise; remove seeds. Place squash cut sides up in a microwave dish with 1/4 cup water. Cover with plastic wrap and cook on high for 10 to 12 minutes, depending on size of squash.

Be careful when taking the squash out of the microwave or oven as it is EXTREMELY HOT!!! After letting it cool for 5 minutes, take a fort and "comb" the strands...it will look like spaghetti!




Servings: 4 x 2 cup servings


1. Microwave the spaghetti squash (whole) for 2 minutes to soften.
2. Cut squash in half, and scoop out seeds using a large spoon
3. Place 1/2c. water in a microwave safe dish, then place one half of the spaghetti squash in the dish
4. Microwave 8-10 minutes on HIGH and then let stand for 5 min (it is very hot!)
5. Using a spoon, run the fork from stem-to-stem, leaving strands of squash that resemble spaghetti.
6. Mix with spaghetti sauce, chili, or anything you want!  If you want to be creative and add in extra vegetables, saute onions and garlic in oil, then add chopped green and yellow peppers, mushrooms, and any other vegetables you enjoy in your pasta sauce.  This will add extra fiber, vitamins, and minerals while keeping calories low.


Enjoy!


Tip: This makes great leftovers!  Just scrap out the remainder of the squash and use the next day!

Cinnamon Raisin-Bran Muffins

I adore muffins, but any processed bakery item from Starbucks, gas station, or grocery store is filled with saturated and trans fat. I adopted this recipe from Hodgson Mill Raisin-Bran muffins and gave it a healthy twist, adding pureed carrots, zucchini, cinnamon and raisins to add additional flavor and nutrients.

Ingredients:

1.5 cup unbleached white flour

1/2 c. sugar

1 tsp. baking powder

1 tsp. baking soda

1 tsp. salt

1 tsp. cinnamon

1.5 c. Unprocessed Wheat Bran (I use Hogdson Mill)

1.5 c. seedless raisins

3 large carrots, pureed

1 large zucchini, pureed

1/4 c. butter

1.5 c. hot water

1 egg

2 tsp. vanilla

1. Preheat oven to 375 degrees F. 

2. Stir together flour, sugar, baking powder, baking soda, salt, and cinnamon.

3. Combine wheat bran, raisins, butter, hot water, carrot and zucchini puree, egg, and vanilla in a separate bowl. Mix thoroughly. 

4. Mix wet and dry ingredients - feel free to add chopped nuts as well

5. Spray muffin tins and dust with flour. Fill each tin 3/4 full, top with cinnamon sugar, and bake 20-30 minutes.

6. Cool before removing the muffins.

Nutrition Information:

Servings: 18

Calories: 135

Protein: 3 g

Carbohydrate: 27 g

Fiber: 5 g

Fat: 3 g

Hearty Vegetable Lentil Soup

Ingredients:
4 Roma tomatoes, chopped

1/2 Yellow Pepper, chopped

1-2 cloves garlic, minced

1 very large handful fresh spinach leaves or 1/2 cup frozen spinach

2 tablespoons fresh, chopped sage, or 2 tsp. dried
2 tablespoons fresh, chopped basil, or 2 tsp dried

1 tablespoon fresh, chopped thyme, or 1 tsp. dried

Salt and Black Pepper to taste (Don't be afraid to use a lot of pepper)
4 -6 cups Vegetable or Chicken Stock
1/2-3/4 cup Lentils
1/2 cup dry, red wine (optional)

1. Chop all ingredients and put in a 5 quart pot.
2. Let simmer for approximately 30 minutes, or until lentils are soft enough to eat.

Nutrition Information (to come...)

Moist Zucchini Cake (Low fat, low sugar)

Zucchini is a summer squash and adds wonderful moisture to any bread recipe! I love baking bread and this is my favorite Zucchini Cake recipe. I have modified the recipe to make it lower in fat and sugar. Check it out and let me know your thoughts:

Ingredients:
1 c. brown sugar - you can substitute with Splenda
2 eggs (4 egg whites)
2/3 c. applesauce
2 tsp vanilla
2 tsp cinnamon
1 tsp salt
2 c. grated zucchini (make it really small)
2 tsp baking soda
1 tsp baking powder
2 cup flower (half whole wheat and half all-purpose)
1 cup raisins (optional)
1/2 c. chocolate chips (optional)
1/2 c. chopped walnuts (optional)
*Tip: top the muffins/ bread with a mixture of cinnamon and sugar to get a sweet topping!

1. Preheat oven to 350 degrees F.
2. Combine all ingredients, blending evenly. Add raisins, chocolate chips, and chopped walnuts at the end.
3. Spray and flour 1 bread pan (9x5) or greased muffin tins.
4. Cook the bread 40-45 min and muffins 15-25 minutes, or until toothpick comes out clean. Let everything cool for 5-10 minutes.

This recipe will make 1 bread tin and 6 large muffins; or 18 muffins.

Nutrition Information: (Note: food analysis not include using Splenda)
Servings: 18 large muffins
Calories: 156 kcals
Protein: 3.3 g
CHO:  29 g

Low Fat Yogurt Parfait

Greek yogurt is the new power food! Two times the amount of protein, gluten free, safe for people with nut and soy allergies, and loaded with healthy Probiotics! All yogurt is not perfect and you can go down a sour path by consuming yogurt loaded with sugar...look for yogurt with < 9g sugar per serving.


Yogurt parfaits are one of my favorite breakfast foods! Top 6 oz. Chiobani Greek Yogurt with sliced strawberries, blueberries, peaches, you name it. My favorite is to add 2 tbsp of my Down to Earth Granola and 1 tbsp Sugar Free Syrup or Honey to add a little more sugar!


Check out my recipe below:


Ingredients:


6 oz. Chiobani Fat free Greek Yogurt, plain  ***only 7g sugar per 6 oz! Amazing!
1/2 c. Strawberries, sliced
2 tbsp Sarah's Down to Earth Granola
1 tbsp Sugar Free Syrup or Honey


Nutrition Information:
Serving: 1 Parfait
Calories: 185 kcals
Protein: 20 g
Fat: 3.2 g
CHO: 21 g

Sweet Olive Oil Quick Bread

I adapted this recipe from Desserts and Sweet Snacks to a healthier version. Be sure to use freshly grated lemon as that adds the biggest punch of flavor! Take this recipe to swoon your in-laws or impress your friends.


Ingredients:
2 1/2 c. unbleached all-purpose flour
2 tsp. baking powder
1/8 tsp. salt
1/2 c. sugar - (I use Splenda)
2 eggs, lightly beaten (or 1/2 c. egg beaters)
3/4 c. skim milk
1/2 c. extra-virgin olive oil
1 c. raisins
1 tsp cinnamon
3 Tbsp grated zest of 1 lemon
Chopped walnuts (optional)


1. Preheat oven to 350 degrees F.
2. Stir together flour, baking powder and salt. Add sugar, eggs, milk, olive oil and beat well.
3. Toss raisins in flour to coat evenly. This prevents the raisins from clumping.
4. Add zest and raisins to distribute evenly.
5. Spray and flour a loaf pan. Transfer batter into pan and bake for 55 minutes or until a thin skewer inserted in the center comes out dry. Let cool for 20 minutes before consuming.


Nutrition Information: (uses regular sugar, not Splenda)
Servings: 12
Calories: 272 kcals
Protein: 8.6 g
Fat: 9.4 g
CHO: 39 g

Healthy Oatmeal Raisin Cookies

I love oatmeal, better yet oatmeal cookies! I modified the original version of oatmeal cookies and created a low fat, low sugar cookie. I also replaced raisins with dried-cranberries to add more sweetness.

Ingredients:

1/2 c. brown sugar

2 egg whites

2/3 c. unsweetened applesauce

1 1/2 c. whole-wheat flour

1 tsp vanilla

1 tsp. baking soda

1/2 tsp. salt

1 1/2 tsp cinnamon

1/4 tsp nutmeg

1 1/2 c. old fashioned oats

2/3 c. dried cranberries

1/2 c. walnuts (optional)

1. Mix brown sugar and, egg whites, applesauce, and vanilla together.

2. Add flour, baking soda, salt, cinnamon, and nutmeg.

3. Stir in oatmeal, dried-cranberries and walnuts.

4. Drop on greased cookie sheets (or cover baking sheet with parchment paper; this save clean-up time)

5. Flatten with a fork and bake in 350 degree F oven for about 10 minutes.

Nutrition Information:

Serving: 1 cookie

Recipe makes 24 cookies

Calories: 82 kcals

Fat: 0.5 g

Carb: 18

Protein: 2.3 g

Low Calorie Puppy Chow

Puppy Chow...YUM! This is one of my favorite recipes and because it is so near and dear to my heart, I decided to put a healthier spin to my favorite dessert.


Ingredients:
12 oz. bag chocolate chips
1 c. smooth peanut butter
1 entire box Chex cereal (12.8 oz)
1 c. powdered sugar


1. Melt chocolate and peanut butter in a microwave safe bowl.
2. Pour over cereal and mix thoroughly then add powdered sugar and mix until the Chex are completely covered.
3. Lay out on wax paper and let air-dry. Store in an air-tight container.


Servings: 30


Nutrient Facts
Calories: 165
Protein: 3.5 g
Fat: 7.8 g
CHO:  23.5 g

Slim Meatloaf

I adapted this recipe from a meatloaf recipe I found at allrecipes.com and it is EXCELLENT! The ketchup, yellow mustard and brown sugar topping truly makes the meatloaf divine. I always loved my mother's meatloaf growing up, and this recipe is a strong competitor!

Ingredients:

1 lb extra-lean ground beef

1 green bell pepper, diced

1 bunch green onion, diced

4 oz. sliced fresh mushrooms

10 saltine crackers, finely crushed

2 eggs

1 package beef with onion soup mix

Topping:

1 1/2 c. ketchup

1 Tbsp. yellow mustard

2 tsp brown sugar

1. Preheat oven to 375 degrees F.

2. In a large mixing bowl, combine the ground beef, green pepper, green onion, mushrooms and saltine crackers. Stir in the eggs and the beef with onion soup mix. Mix thoroughly.

3. Press mixture into a 9x13 inch baking dish.

4. In a small mixing bowl, whisk together the ketchup, yellow mustard, and brown sugar. Mix thoroughly and pour over the meat mixture, spreading evenly.

5. Bake for 1 hour.

Nutrition Information:

Calories: 132 

Protein: 13 g

Fat: 3 g

CHO: 13 g

Vegetable Medley

This is another recipe from my aunt, an adamant vegetable lover like myself. Use whichever vegetables you desire and modify this recipe anyway you like; however potatoes take a much longer to cook and eggplant is very soggy (I usually leave out the eggplant).

Ingredients:

2 Zucchini , green and yellow

3 Peppers, green, red, and yellow

2 large Red onion, sliced (or sweet onion)

1 Eggplant - cubed

2 lb. Asparagus - chopping into 2" pieces

2 heads Broccoli

1/2 lb. Carrots - use whole baby carrots or chop large carrots

1/2 lb. String beans

1/2 head Cauliflower 

1/4 c. Olive Oil

Salt and Pepper

1. Chunk vegetables and toss with olive oil, salt, and pepper. I like to mix everything in together in a bag.

2. Put in greased pan and bake 450 degrees for 20 minutes, stirring once or twice.

Nutrition Information: (oil is included in the recipe nutrient analysis)

8 servings (Approximately 2 c.)

Calories: 164 kcals

Protein: 5.3 g

Fat: 7.2 g

CHO: 22 g

Applesauce Chocolate Cake

This recipe is my family's "go-to" dessert - any time we have a family gathering my family is always responsible to bring the Applesauce Chocolate Cake. I have increased the amount of applesauce and sugar, and eliminated the butter, lowering the total calorie count and increasing the moisture. My family likes to add additional chocolate, copped nuts, and cinnamon sugar on top!

Ingredients:

2 large eggs, beaten (1 egg = 2 egg whites)

1 1/2 c. sugar - I substitute with Splenda

2 c. all-purpose flour

3 Tbsp. cocoa powder

1 1/2 tsp. baking soda

1 tsp. ground cinnamon

1/2 tsp. salt

1/2 c. oil

2 c. chunky applesauce (you can use homemade applesauce, low sugar applesauce, or jarred applesauce)

Topping:

1 c. semi-sweet chocolate chips - feel free to add more!

1/2 c. chopped pecans

2 Tbsp. sugar (use granulated sugar)

1. Heat oven to 350 degrees.

2. Mix eggs, sugar, and oil in a large bowl until smooth.

3. Add flour, cocoa, baking soda, cinnamon, and salt. Beat until smooth. Stir in applesauce.

4. Pour into greased 9x13 pan.

5. For topping, mix together and sprinkle over batter. Bake about 40 minutes, or until a toothpick comes out clean.

Nutrition Information  [*Note: These are BIG pieces of cake!]

Calories: 168 kcals

Protein: 2 g

Fat: 6 g

CHO: 28 g

Oatmeal Bake

My grandpa found this recipe in a newspaper years ago, and it has become a staple in my diet. I have modified the recipe, decreased the overall fat, cholesterol, and sugar content while adding fruit and raisins. Check it out....let me know your thoughts! P.S: Thanks, grandpa!

Ingredients:
6 c. Old Fashioned Oates (not ground oats)
2 1/2 c. skim milk
3/4 c. brown sugar (you can substitute Splenda here too!)
1 tsp. vanilla
1/4 c. vegetable oil (I add 1/2 cup applesauce instead)
4 eggs (Note: 1 egg = 2 egg whites)
2 tsp. salt
2 tsp. cinnamon
2 apples - keep peel on
2 cups raisins, golden raisins, and dried cranberries


1. Heat oven to 350 degrees.
2. Combine all ingredients in a large bowl and mix well
3. Pour into a greased 9x13 pan.
4. Sprinkle the top with more cinnamon.
5. Bake until knife inserted comes out clean (30-35 minutes)


Tip: Serve immediately! This meal also makes excellent leftovers! I also bake them into muffins so they are in single serving portions.

Down to Earth Granola (Light Version)

This is a recipe from my aunt, a Registered Dietitian, who is as passionate about healthy eating as I am! Add it to Greek Yogurt or simply pour milk over it!

Ingredients:

4 c. Old Fashioned Oats (do NOT used ground oats)

1 1/2 c. sliced almonds (toasting is optional)

1/2 c. brown sugar

dash salt

1/2 tsp. cinnamon

1/4 c. vegetable oil

1/4 c. honey

1 tsp. vanilla

1. In a bowl, mix oats, almonds, brown sugar, salt, and cinnamon.

2. In saucepan, warm honey and vegetable oil. Whisk in vanilla.

3. Carefully pour over oat mixture and stir gently with a wooden spoon.

4. Pour into 9x13 pan. Bake at 300 degrees for 40 minutes stirring every 10 minutes.

5. Cool completely and add raisins, golden raisins, and cranberry-raisins!

Nutrition Facts: 
Servings: 20 (about 1/3 cup)

Calories: 230 kcals

Protein: 4.5 g

Fat: 11.8 g

CHO: 30 g