Mac and Cheese, Please!

Stove Top. Baked. Boxed. Fried.
Elbows. Bow Ties. Shells. 
American. Cheddar. Swiss.

The possibilities are endless! Everyone has at least one type of Macaroni and Cheese that they love. After all, it is one of the most popular comfort dishes and childhood favorites. Especially in the colder months. The bad news? It's not particularly "healthy."

In fact, Macaroni and Cheese recipes that are prepared by some of the most popular chain restaurants---can pack some SERIOUS (800+) calories. Think I'm kidding? Take a look online for yourself. Upsetting, I know. Further, conventional Macaroni and Cheese is generally very high in sodium, saturated fat, and less-than-ideal cheese "product". Ever wonder why Velveeta doesn't need to be refrigerated? Granted, it's delicious---but really--what IS that stuff?

So, here's the good news. Macaroni and Cheese, if prepared with some extra TLC, can be REALLY nutritious! In fact, even though we Americans tend to serve it as a side dish---many versions of Mac & Cheese can easily stand alone as a main dish (it covers everything….protein, grain, fat, dairy, etc).

For some, it's pretty simple to take your favorite recipe and swap the standard "white" noodles for whole grain, the "whole" milk for 1-2%, and the full fat cheeses to low fat. These changes will most likely result in a "good enough" version of Macaroni and Cheese---with some definite nutritional improvement.

If that works for you, then go for it. But, I'm going to dissect this dish even further---and choose ingredients that I know will pack the most nutritional punch for their caloric input. Take, for instance, cottage cheese. The stuff is amazing! It's loaded with protein, and very easy to find in a low-fat variety that does not contain added sugars or wacky fillers. We can also add in lots of fun foods whose consistency can "trick" our minds and amp up the staying power of this dish (i.e. pureed white beans, mashed sweet potato). Ok…let's get to it…

Clean, Kid-Approved Macaroni and Cheese

Ingredients:

2-3 T. Olive oil

2  T. Whole Wheat Flour

3/4 c. cup mashed sweet potato/white potato

1/4 c. pureed or blended cannellini (or any white) beans

1 c. Low fat milk (room temp or warm)

3/4 c. Greek yogurt cheese**

1/2 c. Lowfat cottage cheese (not whipped)

3 T. Parmesan Cheese, grated

1/4 tsp. Dry mustard

Sea salt

Pepper

1 Box Whole grain elbow, bow tie, spiral, or shell noodles

**Note: To prepare the Greek Yogurt Cheese, line a strainer with cheese cloth and place it over a bowl. Then, add greek yogurt to the lined strainer and store in the fridge overnight. By morning, your yogurt will be thicker and recipe ready. Just toss the added liquid in the bowl.

Preparation:

Cook macaroni noodles according to package directions. Drain and set aside.

Meanwhile, heat olive oil over medium heat in a medium skillet. Add flour. Usining a whilre whisk, make a roux, but be careful not to let it burn. Add the warmed milk gradually, while constantly stirring. The sauce will begin to thicken. Add the mashed sweet potato and pureed beans. Still stirring…

Now, add the cheese, dry mustard, salt and pepper. When the mix is nicely heated, add the noodles and stir to coat. Top with a bit more of the parmesan and a pinch of your favorite bread crumbs, if you'd like. Serve HOT and ENJOY!!

**For an ADDED bonus, add in your favorite green veggie! Peas and broccoli are my absolute favorite in this dish. Of course, you can always enjoy your veggies on the side, as well.

Mac and Cheese, Please!

Italy Meets America: Cleaner, Leaner, Lasagna!

Go ahead and ask 10 of your friends and family members what their most favorite "indulgent" dish is--and I can almost guarantee that at least a couple of them will say, "Lasagna."

There's no doubt about it---the perfect combination of cheesy, saucy, meaty, al-dente noodle delicious-ness can destroy even the STRONGEST will-power. Especially if Nonna made it.

While I can't guarantee that Nonna would approve (I can see her "stink-eye" now), I'm happy to report that there is a hearty helping of good news for the Clean-eaters out there, who are suckers for the Italian/American staple. Here are two really great options.

The first, with noodles.
The second, without.

Cleaner, Leaner, Lasagna!

So, this version can be made with or without red sauce! If you like the traditional style lasagna, try it with the sauce. If you're a "white pizza" kind of person, omit the sauce and try it with the full two jars of cottage cheese. Or, just make one version this week, and one version next week!

Ingredients:

1 package of whole wheat lasagna noodles

1 T. olive oil

1 1/2 lbs. lean ground turkey

1 c. yellow onion, chopped

2-3 cloves garlic, chopped

1-2 (16 oz) containers low fat cottage cheese 

1 1/2 c. grated parmesan cheese

1 large head of broccoli, shredded (you can use a cheese grater)

1-2 c. light mozzarella cheese, shredded or sliced thin

***1 Jar (more if you like it saucy) of your favorite, heart-healthy marinara sauce, optional

Directions:

Preheat the oven to 350 degrees.

Cook the noodles according to package directions.

In a large skillet, heat the oil. Add in the onion and garlic until translucent (2-3 minutes). Then, add the turkey and cook until brown. 

Line a baking dish with a bit of sauce, if you are using it. Otherwise, line with the first layer of noodles. Then, 1/2 of the meat mixture, 1/2 of the broccoli, and 1/2 of the cottage cheese. If you are using sauce--add some here, as well. top with 1/2 cup of the parmesan cheese. Start a second layer of noodles now. Repeat the layering process. Finish with noodles, sauce if using, and finally--the last of the parmesan and mozzarella cheeses.

Cover the dish loosely with foil (I like to spray the foil with cooking spray, so that it doesn't stick to the cheese). Bake for about 30-35 minutes, and remove the foil. Bake for another 10 minutes, or until bubbling.

Let stand for about about 20 minutes, uncovered, to cool and steam off before serving. There may be a bit of liquid at the bottom of the dish when serving, that's ok. Just use a slotted spoon.

Zucchini Noodle Lasagna

This version is Noodle-less. Instead, it replaces the traditional pasta with thinly sliced Zucchini! Super clean, super yummy!

Ingredients:

1 onion, finely chopped

1 T. olive oil

1 lb. lean ground turkey

sea salt and black pepper, to taste

2 cloves garlic, chopped

3-4 zucchini, sliced lengthwise (I like to use a mandolin here--and keep them about 1/4" thick. You can also mix it up with 1/2 yellow squash)

24 oz. Lowfat cottage cheese OR low fat ricotta cheese

1-2 Jars of your favorite, heart-healthy marinara sauce (I always seem to use about1.5 jars in the recipe, plus extra for serving on the side)

16 oz. lowfat, shredded or sliced mozzarella cheese

Directions:

Preheat oven to 350. In a skillet, heat the oil (med-high). Add in the onion and garlic until translucent. 

Next, add the turkey, salt and pepper and cook until brown (medium heat). 

Line a baking dish with a bit of the sauce, then a layer of zucchini---just as you would with noodles. 

Follow with a layer of cottage cheese, then ground turkey, and a bit more sauce. Repeat these layers again, starting with zucchini. After that, you should add one more layer of zucchini on top, followed by sauce, and finally---the mozzarella cheese! 

Cover with foil (spray it with cooking spray to keep it from sticking to the cheese), and bake for about 1 hour. Remove foil, and finish baking for another 10 minutes, or until bubbly.

Remove from oven and let it stand, uncovered.  ENJOY!!

*Keep in mind that the veggies are ver water-laden, so, this dish may have more residual liquid than you are used to. But--it's super yummy, just the same! Try serving it with a slotted spoon.

Clean-er Eating Pumpkin Cheesecake!

So, as we approach the Thanksgiving holiday--I think it's safe to say that we all look forward to enjoying some of our favorite comfort foods! We look forward to these delightful days with our friends and family--to catch up, toast to our blessings, laugh with one another, appreciate culture---and make even more cherished memories through the generations.

I, for one, am a person who can literally re-live the nostalgia of these beloved holidays throughout the entire year--via the taste of certain associated foods. Music has the same effect, as well---but, fortunately, without the same effect on my waistline and physical health.

So, with Thanksgiving in the upcoming week--I thought I would share a "cleaner" version of one of those "nostalgic" recipes---the kind where a single forkful tastes like "holiday cheer. "

"Cleaner" Pumpkin Cheesecake

Ingredients:

CRUST:
1 1/2 c. graham cracker or gingersnap crumbs
3 Tbs. granulated sugar
1 large egg white

cooking spray

FILLING:
3/4 c. low fat cottage cheese
2/3 c. nonfat, plain GREEK yogurt
1 T. flour
3 T. Honey
pinch salt
4 egg whites
2 T. lemon juice
1/2 c. packed pumpkin
1/2 t. pumpkin pie spice

Procedure:
Preheat the oven to 350 degrees. To prepare the crust, combine the first 3 ingredients in  bowl and toss with a fork until blended. Press the crumb mixture into the bottom of a 9-inch GREASED springform pan. Bake for about 8 minutes and take out of the oven to cool

Next,  place all filling ingredients in a blender and blend until smooth. Pour onto the cooled crust. Bake for 25-30 minutes, or until golden brown.


**Here are a few ideas that I haven't tried yet:
--substitute low fat or fat free cream cheese for the yogurt
--for an even CLEANER recipe, prepare WITHOUT the crust
--for MINI cheesecakes, use a MUFFIN tin, place a single gingersnap in the bottom of each greased or lined cup, and top with filling. Reduce bake time.

A Few Words About Ezekiel….

OK, so what's the deal with Sprouted Grain Breads, like Ezekiel? Why are they better than other breads? And, why does sprouted grain bread need to be kept frozen?

Very simply put, sprouted grain breads like Ezekiel are less processed breads. We know that proper brain function is dependent upon high quality, whole grain carbohydrates---and that these foods are necessary for digestion and overall nutrition. However, some bread/grain choices are better than others.

Sprouted grains of any kind are particularly beneficial to one's diet--because the lack of extensive processing makes the nutrients more readily available. For instance, it has been found that sprouted grains will yield about 10-20 times more nutrients than are found in processed grains. Further, similar to the live cultures in yogurt--sprouted grains promote the growth of "good bacteria" in your gut, which serves to benefit your entire digestive tract--particularly the colon. What is this good? Well, I think we all know the nitty-gritty on why a smooth moving digestive tract is always a plus---but----beyond regularity, sprouted grains are anti-cancer powerhouses!

We know from the latest gluten-free craze that many people are sensitive to wheat. But, in my humble opinion---wheat seems to have a bad reputation that is somewhat undeserving. It is the COOKED, PROCESSED form of wheat that people generally have sensitivities towards---leading to bloating, constipation, discomfort, allergic reactions, congestion, etc. Generally, when wheat is sprouted, it is far simpler to digest and break down into simple sugars.

Something else to consider…..try a little experiment for me. Go to the grocery store's bread aisle. And, pick up any bread that appeals to you. Read the label. What's in it? Can you identify the ingredients? Can you PRONOUNCE the ingredients? How many ingredients are there? Hmmmmm……How long will this bread stay fresh on the shelf? What additives allow this product to sit, unrefrigerated for a week or more--without going bad? Hmmmmm…..

Now, head to the freezer aisle….find some Ezekiel bread or a sprouted grain bread of the like. Read the label. What's in it? Can you identify the ingredients? Can you PRONOUNCE the ingredients? How many ingredients are there? Hmmmmm….
And, why won't this bread last on a shelf? What is it LACKING that prevents it from being able to sit for a week or more on a shelf, without perishing or losing it's nutrient value?

The message is pretty simple. If you can't pronounce it, it's probably not natural. Therefore, not as ideal for nutrition as something that IS in it's natural state. Preservatives are going to serve to deplete nutritional content and power, for the purpose of consumer/household convenience.

It's really about what matters more to you.

Easiest Vegetarian Crock Pot Chili

Easiest Vegetarian Crock Pot Chili

Ingredients:

1 T. vegetable oil

1 c. finely chopped onion

1 c. chopped bell pepper

1 clove garlic, chopped

1 28 oz. can of crushed tomatoes

1 15 oz can diced tomatoes

1 15 oz can black beans, rinsed and drained

1 15 oz can red kidney beans

1 15 oz can garbanzo beans, rinsed and drained

1/2 c. frozen corn

1/4 c. tomato paste

1 tsp. ground cumin

1 tsp. dried basil 

1 tsp. chili powder

1/4 tsp black pepper 

*a bit of minced jalapeño pepper, if desired….red pepper works, too!

plain greek yogurt, chives, cheddar…for garnish

Heat oil in a large skillet over medium-high heat until hot. Add onion, bell pepper, jalapeño (if using) and garlic. Cook and stir until tender. Transfer veggies to slow cooker and add the remaining ingredients, with exception of the garnishes. Mix and cook on LOW for 4-5 hours. YUM!