Rachael's Eggplant Sloppy Joe's!

I came across this interesting recipe in Rachael Ray's "Every Day" Magazine--June 2014. It intrigued me, because it seemed so unconventional for a "Sloppy Joe," yet easy and super inexpensive. Further, my family happens to LOVE eggplant. I'm always looking for great recipes for the night shade vegetable, because my father grows SO MANY different varieties up at our family's Bella Terra Farm. So, I gave it a shot....tweaked a few ingredients (to make it CLEANER, of course).....and the verdict? WINNER!

Check it out!

Eggplant Sloppy Joes

Ingredients:

1 large eggplant, diced

1 15.5 oz. can of fire roasted diced tomatoes

1 bell pepper, diced

2-3 Tbsp. olive oil

3 cloves garlic, minced

2 Tbsp. chopped basil

1 tsp. Italian seasoning

4 slices lowfat mozzarella cheese OR one avocado, sliced into sections

4 whole grain/whole wheat flat breads, pitas, or buns

Directions:

In a skillet, heat the oil over medium-high heat. Add in and cook the eggplant, tomatoes, bell pepper, garlic, basil, and Italian seasoning. You can also season with a little salt, pepper, and/or red pepper---if you like. Stir in skillet until the vegetables soften--partially covered, about 10 minutes. Next, melt cheese on your choice of bread in a toaster oven---OR---prepare avocado slices on your 4 servings of bread, in lieu of the cheese. Next, divide eggplant mixture amongst each of the breads and create your Sloppy Joe!

These are great with a side of baked oven fries or the baked onion rings--recipe also available on my blog!

Spicy Pico de Gallo Burger

Throughout my second pregnancy, I have been having intense cravings for SPICY food and MEAT. Ironically, these are two things that I do not typically gravitate towards. But, what baby wants--baby gets. And, I don't hear anyone else in the house complaining---because some of these dishes that we are having are DELICIOUS!

We had these Mexican-style Pico De Gallo Burgers tonight---served inside whole wheat pita pockets and topped with plain Greek yogurt. WOW! So savory, juicy and satisfying! On the side, baked sweet potato fries paired nicely. This is one CLEAN meal that leaves you feeling like you indulged in a diner-style burger deluxe platter. A MUST TRY!

Spicy Pice De Gallo Burger 

Ingredients:

1 lb 95% lean ground beef

1/3 cup all-natural spicy pico de gallo or salsa

sea salt and pepper, to taste

1 avocado, chopped 

1 plum tomato, chopped

2 tbsp. fresh cilantro, chopped

2-3 tsp. lime juice

1 clove garlic, minced

1/2 small red onion, finely chopped

nonfat Greek yogurt, for topping

100% whole grain pita pockets, hamburger buns, or Ezekiel english muffins, if desired

lettuce and tomato, for topping

Directions:

I used my George Foreman grill for this recipe, and it worked so well! But, if you're using your oven broiler, be sure to position the rack about 7 inches from the broiler--and preheat to high. Then, line a broiler pan with foil.

In a large bowl: combine beef, pico de gallo, salt and pepper. Mix well and shape into 4-6 equal patties, depending on the size you like (we prefer them small--like sliders).

Place the burgers on the prepared baking sheet. If using the broiler--the burgers will need about 5-7 minutes cooking time on each side. If using a George Foreman---they will cook faster, within about 5-6 minutes, total. Check to be sure that the internal temperature reads at 160F.

In a small bowl, mix together the avocado, diced tomato, onion, garlic, cilantro and lime juice. mash with the back of a fork. Add salt and pepper, if desired.

To serve, spread a bit of yogurt on your bread of choice. Next, some lettuce and tomato. Then, the spicy burger. Finally, top with your homemade guacamole. 

DIG INTO THAT BABY!! 

Cleaner Eggplant Rollatini

Eggplant Rollatini is, without a doubt, one of my top three favorite foods. I'm not sure what the other two would be, though. HA! I love the dish. Unfortunately, the conventional restaurant preparation method of this dish is generally very heavily laden in saturated fat and calories. Even on special occasions when I "treat myself" to the meal, I usually find that it leaves me feeling uncomfortable in my stomach.

Of course, this means that I had to come up with an alternative for my personal recipe box. Completely ridding myself of a favorite dish is just not an option. Besides, my family loves eggplant rollatini, as well. I found a recipe on skinnytaste.com that served as a really great starting template---and tweaked it a bit. Sometimes, I bread the eggplant with ezekiel crumbs (instructions at the bottom of this post), but most of the time---it's perfect even without the added bread. Now, we can all enjoy it together--without worrying about derailing our health or suffering digestive discomfort, afterwards. I wish that I could say that it is a completely "clean" dish, but it is not (mainly because of the cheese). However---it is a MUCH more reasonable alternative to the restaurant style version. Check it out!

Cleaner Eggplant Rollatini

Ingredients:

• 2 medium Italian eggplants, cut lengthwise into 10 (1/4-inch thick) slices (I use a mandolin)
• kosher salt and fresh black pepper, to taste
• 1 jar of your favorite, all natural, organic marinara sauce
• 1 egg
• 1/2 cup part skim ricotta cheese OR low fat cottage cheese
• 1/2 cup grated Pecorino Romano cheese, plus more for serving
• 1 10 oz bag or box of frozen spinach, thawed and drained
• 1 garlic clove, minced
• 1 cup (4 oz) part-skim mozzarella cheese, shredded

Directions:

1. Cut the 2 ends off the eggplants. Cut the eggplants lengthwise, into 1/4-inch thick slices until you have a total of 10 slices about the same size.
2. Sprinkle the eggplant with kosher salt to help remove excess moisture and bitterness from the eggplants. Set aside for about 10 to 15 minutes. Pat dry with a towel.
3. Preheat oven to 400°F.  Season the eggplant with a little more salt and pepper,  then arrange on two baking sheets, misted with cooking spray or an olive oil mister.  Cover tightly with foil and bake until eggplant is tender. This should take about 8-10 minutes. However, you do NOT want the eggplant to be fully cooked.
4. Spread 1/4 cup marinara sauce on the bottom of a 13 x 9-inch baking dish.
5. In a medium bowl, beat the egg then mix together with ricotta/cottage cheese, Pecorino Romano, spinach, garlic, salt and pepper.
6. Pat eggplant dry with paper towels. Evenly spoon the spinach mixture onto one end of each eggplant slice, spreading to cover.  Starting at the short end, roll up slices and arrange them each seam side down in the prepared dish.  Top with remaining sauce and mozzarella cheese and tightly cover with foil.
7. Bake until the eggplant is very tender, about 60 minutes.  Remove from oven and let cool 5 minutes before serving. Mangia!

**If desired, the eggplant slices can be BREADED by preparing 2-3 egg whites, beaten, in a bowl. Dip each slice into the whites, and then into a shallow dish of Ezekiel breadcrumbs BEFORE baking on baking sheets. 

Stuffed Zucchini Boats

This dish is so simple and impressive, at the same time. I often prepare this one when I know that there will be company, but I don't have too much prep time on my hands. It is versatile, as well. You can use the turkey mixture to stuff your favorite vegetable---even bell peppers. Here, though, I use Zucchini and italian squash. If preferred, swap out the lean turkey meat for some ground white meat chicken. It pairs wonderfully over a bed of brown rice or whole wheat pasta of your choice. This comforting dish will leave you feeling completely satisfied in the belly---and looking forward to the delicious leftovers (if there are any!). Hope you enjoy!

Stuffed Zucchini Boats

Ingredients:

1 Tbsp. olive oil

1 small onion, chopped

1/4 cup fresh Italian parsley, chopped

1 egg

3 garlic cloves, minced

1 tsp. salt

1/4 tsp. black pepper

1/3 c. freshly grated parmesan

1/4 cup ezekiel or whole wheat bread crumbs

1 lb. lean ground turkey meat

2 large zuccini, halved lengthwise and crosswise

2 large Italian squash, halved lengthwise and crosswise

1-2 cups of your favorite, all natural marinara sauce--nothing with added sugars

Directions:

Preheat the oven to 400 degrees. Lightly drizzle the olive oil into a 9 x 13 inch baking dish. Whisk the onion, parsley, egg, garlic, salt, and pepper in a large bowl together. Stir in half of the grated cheese and all of the bread crumbs. 

Next, use a spoon or a melon baller to scrape out the seeds and flesh of the zucchini and Italian squash (you want to leave about a 1/8 inch thick shell). Fill the zucchini and squash halves with the turkey mixture. Divide and mound each as evenly as possible. 

Arrange the stuffed vegetables in the baking dish. Pour the sauce over the top of the boats and sprinkle with the remaining grated cheese.

Bake, uncovered, until the vegetables are tender and beginning to brown. An internal thermometer should read 165 degrees F. Transfer the veggies to a platter and serve with your choice of brown rice, whole wheat pasta or even a sweet potato!

Simple and Clean BAJA Fish Tacos!

Warm weather has arrived and Summer is quickly approaching!  This means that our family meals can start to get a little bit "lighter," but we don't want to compromise FUN! My husband and I LOVE our taco nights! Something about the change-up from heavier, saucier meats to a citrusy, flaky fish--seems seasonally appropriate to me when Spring and Summer set in. So, here's a very simple FISH TACO recipe that it sure to please the whole family with minimal time and effort.  Often times, I have no problem using frozen fillets for this meal--typically tilapia, flounder, or cod.
I hope you enjoy it!

BAJA FISH TACOS

Ingredients:

• 4 small fillets of a white flesh fish (tilapia, flounder, cod, etc)
• 1 tbsp of cumin
• 1 tbsp of chili powder
• 4-6 corn tortillas, ezekiel, or other clean tortilla option...even corn tortilla chips!
• 1/2 c grated cucumber
• 1/2 c grated carrots
• 1/2 c shredded cabbage
• 1/2 c chopped cilantro
• 1 cup non fat greek yogurt,
• 1 1/2 tbsp lime juice
• Chili powder to taste
• 1/2 cup each of diced mango and/or avocado, for topping

Directions:

• Rub fish with cumin and chili powder
• Heat pan to medium and spray with cooking spray.
• While fish is cooking grate cucumber, carrots, cabbage and cilantro
• Break fish into pieces and divide into tacos
• Mix some chili powder with greek yogurt and lime juice and spread on top of fish
• Top with the grated veggies, mango, and avocado

Serve with black beans on the side, if you like... ENJOY! 

Slow Cooker Tacos Carnitas

My second pregnancy has me quite obsessed with spicy food---particularly Mexican. So, When I came across a recipe for Tacos Carnitas in one of my mother's magazines, I was determined to create a "clean" version of my own. Better yet, something simple and easy to "fix and forget" in the crock pot. If you're looking for something with a little extra "kick" and a splash of fresh citrus--this one is for you!

Slow Cooker (Pork) Tacos Carnitas

Ingredients:

1 Tbsp. high quality chile pepper

1 tsp. ground coriander

2 cloves garlic, minced

1/2 tsp. dried organo

1-2 tsp. grated orange peel

salt and pepper

2 lb boneless pork roast, trimmed of any visible fat

2 onions, cut into wedges

1 (15 oz) can chicken broth 

3/4 cup fresh orange juice

1 package 4 inch corn tortillas (whole grain, yellow or white)

salsa, shredded lettuce, fresh cilantro, avocado, and plain greek yogurt

Directions:

1. In a bowl, stir together the chile pepper, garlic, oregano, coriander, orange peel, salt and pepper.
2. Place pork into the slow cooker and rub thoroughly with the chile pepper mixture.
3. Top with onion wedges, broth, and orange juice.
4. Cover and cooke on low heat for 10-12 hours, or on high heat for 4-5 hours.
5. Just before serving,  wrap tortillas in foil and warm them in a 350 degree oven on a baking sheet.
6. To serve, shred up the pork with two forks and top each tortilla with the meat and suggested fixings listed from the ingredient list. We LOVE salsa, cilantro, avocado, lime juice and a dollop of yogurt! DELISH!

Passover Pizza!

Who doesn't love pizza, right? Here is a great recipe idea to celebrate the Springtime Passover holiday with the entire family. Kids will love the creativity, color and flavor of this dish....and adult will love that it's simple to prepare and nutritious! Pair each pizza with a nice side salad and you're DONE! Check it out!

Ingredients:

All natural marinara sauce of your choice

Whole wheat Matzo crackers

Garlic salt

Dried oregano or Italian Seasoning

Lowfat/Part-skim Mozzarella cheese, shredded

1-2 thinly sliced tomatoes (I like plum)

1/4 cup sliced black olives, peppers, or any other veggie pizza topping that you'd like to use

Directions:

1. Preheat the oven to 350.
2. Spread a thin layer of sauce over each matzo, leaving a 1" border for crust. Then, sprinkle with garlic salt and any seasonings you'd like. Top with cheese and veggie toppings of your choice. Put the pizzas on baking sheets
3. Bake for 5 minutes or until the cheese has melted.

ENJOY!!

Pasta Primavera

Although it may not actually FEEL like Spring, here is a dish that literally means, "Spring pasta." When mother nature is not bringing Spring quickly enough, you have the power to bring a taste of the cheery season to your kitchen!

I was recently reading an article in one of my favorite magazines, "Allrecipes." The article was highlighting this dish--and how the American version has morphed into a "heavy dish of gloppy cream sauce" over the years. But, really? This dish is supposed to be full of delightful Spring vegetables--full of color, texture and flavor--and served in a light and fresh sauce on a bed of pasta cooked to perfection.

So, here is a Pasta Primavera recipe from Allrecipes.com, that I "tweaked" to formulate a healthier version. I hope that you enjoy it!

Pasta Primavera

Ingredients:

1 package of whole grain pasta, shape of your choice

1 yellow squash, chopped

1 zucchini, chopped

1 carrot, julienned

1/2 red bell pepper, julienned

1/2 pint grape tomatoes

1 cup fresh green beans, trimmed and cut into 1 inch pieces

a few spears of asparagus, trimmed and cut into 1 inch pieces

1/4 cup olive oil, divided

1/4 tsp. salt

1/4 tsp. coarsely ground black pepper

1/2 tablespoon lemon juice

1 Tbsp. Italian seasoning

1/4 cup yellow onion, chopped or thinly sliced

2 cloves garlic, thinly sliced

2 tsp. lemon zest

1/3 c. chopped, fresh basil leaves

1/3 c. chopped, fresh parsley

3 Tbsp. balsamic vinegar

Grated Parmesan or Romano cheese, to taste

Directions:

1. Preheat oven to 450. Line a jelly roll pan with aluminum foil.
2. Bring a large pot of lightly salted water to a boiled. Add pasta and cook according to directions on package for al dente. Drain and set aside.
3. In a bowl, toss squash, zucchini, carrot, pepper, tomatoes, beans and asparagus with 2 Tbsp of olive oil, salt pepper, lemon juice, and Italian seasoning. Arrange the veggies on the jelly roll pan and roast for about 15 minutes, or until tender.
4. Heat the remaining olive oil in a large skillet. Stir in the onion and garlic. Cook until tender. Mix into the cooked pasta in a large stock pot, or the one you boiled the water in. Add lemon zest, basil, parsley, and vinegar. Gently toss and cook until heated through. Remove from heat and transfer into a large serving bowl. Top and toss with roasted veggies and finalize with a sprinkle of grated cheese. Enjoy!

Jamie's Turkey Meatloaf Muffins!

I am always looking for ways to eat healthfully on the go, and what I've found is that protein always seems to be the most difficult nutrient to "hit" with snacks and meals to go.
Typically, I would grab some kind of protein bar, nuts or a cheese stick, but I've been feeling like I need something new. I started out with my egg white muffins, which are great--but, then I came across this recipe from Jamie Eason (LOVE HER!). It sounded a little weird to me at first----turkey in a muffin---but, they are really delicious! Best yet, you can easily pack them with you for lunch and a side of raw veggies or salad.... I made them yesterday and they are delicious!  But, you can also use them for dinner--in perfectly portioned sizes! I would recommend having 2 as a protein serving--they are great for building lean muscle mass!

Ingredients

• 2 lbs ground turkey or chicken
• 3 egg whites
• 1 cup quick cooking oats
• 1/2 tsp ground cumin
• /12 tsp dried thyme
• 2 tsp dried yellow mustard
• 2 tsp black pepper
• 2 tsp chipotle pepper spice
• 1 tsp salt
• 2 tbsp garlic powder
• 1 small onion finely chopped
• 2 celery stalks finely chopped

Directions:

• Preheat oven to 375 degrees
• Spray muffin pan with olive or canola oil.
• Mix all your ingredients together in one large bowl.
• Roll the mixture into balls and place in muffin tin.  Muffins should be about the size of raquet balls.
• Bake for 40 minutes.
• Makes 12 muffins.

Serving size 2 muffins for women and 4 for men.
Calories:  80 
Fat:  2 g
Carbs:  4 g
Protein:  11g

Slow Cooker Lentil and Ham Soup

Lentil soup is one of those hearty stick-to-the-ribs cold weather soups that is almost like a stew. One small cup of it and a salad is all you need to keep you satisfied for hours. Added bonus? It packs a serious nutritional punch, as it is naturally low in fat, high in fiber and protein. What's not to love? Better yet? This particular recipe is a "throw it all in the crock pot" type, with a shot of iron-laden spinach at the end. I hope you enjoy it!

Lentil and Ham Soup

Ingredients:

4 cups of reduced sodium chicken broth

2 cups water

1.5 cups chopped celery

1.5 cups sliced carrots

1 medium onion, chopped

1 bag lentils, rinsed and drained

6 ounces of cooked ham, diced (I like canadian bacon, too)

1.5 tsp. Dried thyme

3 cups fresh baby spinach

 plain yogurt and/or parmesan cheese for garnish

Procedure:

In a 4-5 qt. slow cooker, combine the broth, water, celery, carrots, onion, lentils ham and thyme.

Cover and cook on low for 7-8 hours, or on high for 3-4 hours.

Stir in the spinach just before serving, and garnish with yogurt or parmesan.

ENJOY!

Savory Stuffed Cabbage

This dish is super impressive for company or holidays and is so simple, you won't ever mind serving it! I especially love this one for a healthy alternative to the traditional St. Patrick's Day corned-beef and cabbage favorite. It also works really well for Easter and even Christmas. Of course, in our house, we don't need an excuse to make it---This stuffed cabbage is SO GOOD! I hope that you enjoy it, as well!

Savory Stuffed Cabbage

Ingredients:

1/2 cup uncooked brown rice

1 head of cabbage, leaves rinsed and separated 

1 lb. Lean ground turkey (or beef, if you prefer)

1 small onion, chopped

1 egg, slightly beaten

1 tsp. Sea salt

1/4 tsp. Freshly ground black pepper

1 or 2 15 oz. Cans fire roasted diced tomatoes (depending on how saucy you like it)

Procedure:

1. In a medium saucepan, prepare rice as directed on package. 
2. Bring a second large pot of salted water to a boil. Add cabbage leaves and cook for 2-4 minutes, or until softened. Drain
3. In a medium mixing bowl, combine the turkey, cooked rice, onion, egg, salt and paper, along with about 3-4 Tbsp. of the diced tomatoes. Mix well.
4. Divide the mixture evenly among the cabbage leaves. Roll tightly and secure in a large skillet by placing seam side down. 
5. When the skillet is filled with your stuffed cabbage leaves, pour the remaining tomatoes over the top. Cover and place over medium heat--or until boiling. Then, reduce the heat to low and simmer for about 40 minutes, stirring and basting often.
6. ENJOY!

Italian Style Stuffed Portobello Mushrooms

Think pizza…but the crust? It's a juicy portobello cap, encasing all of the saucy, cheesy goodness. This is what we have here. It's simply amazing. A light, flavorful, savory dish--minus all of the guilt. Best of all? It's SUPER SIMPLE and the whole family LOVES it. This is one that you'll want to put into your weeknight repertoire. Vegetarians welcome!

Italian Style Stuffed Portobello Mushrooms

Ingredients:

4 Large portobello mushroom caps

1/4 tsp. Salt

1/2 tsp. Freshly ground pepper

1 c. Part-skim ricotta cheese

1 c. Finely chopped fresh spinach

1/2 c. Finely shredded parmesan cheese, divided

1 Tbsp. Kalamata olives, chopped

1/2 tsp. Italian seasoning

1 (15 oz.)can fire roasted tomatoes or 1 cup of favorite all-natural marinara sauce

Preparation:

1. Preheat the oven to 450 degrees. Coat a rimmed baking sheet with nonstick cooking spray.

2. Place the mushroom caps, gill side up, on the pan. Season with salt and pepper. Roast until tender--about 20 minutes.

3. Meanwhile, in a medium bowl, mash the ricotta, spinach, parmesan, olives, Italian seasoning, and a bit of pepper together. Set aside.

4. Place tomatoes or sauce in a small sauce pan and heat until simmering. Remove from heat.

5. When the mushrooms are tender, carefully pour out any liquid sitting in them. Return to pan, gill side up. Spoon a bit of the tomatoes into each cap. Then, a mound full of the ricotta spinach mixture, and a sprinkle of parmesan. Bake until hot…about 10 more minutes.

Serve with the remaining tomatoes or marinara sauce and

ENJOY!

Thin Kitchen's Beef and Black Bean Chili

Every now and again, I just get a craving for red meat. It doesn't happen often--but, when it does, this hits the SPOT! Guilt-free! Perfect for game night or a visit with friends...

Beef and Black Bean Chili

Ingredients:

1/2 pound of lean ground beef
2 chopped yellow onions
2 sliced celery stalks
1 yellow bell pepper, deseeded and diced
10 oz. Fresh white mushrooms, sliced
1 jalepeno pepper, deseeded and minced
1 large minced galic clove
1 14.5 oz. Cans of diced tomatoes
1 15.5 oz. Can of black beans, rinsed and drained
3 cups water
2 Tbsp. Tomato paste
1.5 tsp. Chili powder
1 tsp. Ground cumin
1 tsp. Dried oregano
1/2 tsp. Sea salt
3 Tbsp. Fresh chopped cilantro
Nonstick cooking spray

Instructions:

Spray a large nonstick saucepan with nonstick spray and set over med-high heat. Add the beef and cook, breaking up with a spoon until browned, about 3-5 minutes. Drain off any fat.

Add the onions, celery bell pepper, mushrooms, jalapeño, and garlic. Cook, stirring occasionally, until the vegetables are softened--about 8 minutes. Add the tomatoes, beans, water, paste, chili powder, cumin, oregano, and salt. Bring to a boil. Reduce the heat and simmer, uncovered, stirring occasionally, until the chili is thickened--about 45 minutes. Sprinkle with cilantro and serve. Makes about 4 servings.

To provide a texture contrast and an attractive presentation, and to break up some of the spiciness---top each serving with 1/4 diced avocado tossed with a finely chopped red onion and a splash of lime juice. YUM!

Thin Kitchen's Shrimp with Cilantro Mojo on Tortilla Crisps

Cilantro Mojo is a delicious citrus based sauce that was invented in Cuba. It is great both as a marinade and as an accompaniment for cooked meats, fish and poultry. Try it with some of your other favorite dishes! I really think that you'll love it!

Shrimp with Cilantro Mojo on Tortilla Crisps

Ingredients:

1 lb. Large shrimp, peeled and deveined

4 six inch corn tortillas, cut into 6 triangles if desired

1 tsp. salt

1/3 c. Orange juice

1/4 c. Fresh lime juice

1/4 c. Chicken broth

3 minced garlic cloves

4 tsp. Olive oil

1 tsp. Sugar

1 tsp. Dried oregano

1/4 c. Chopped fresh cilantro

Nonstick cooking spray

Procedure:

Preheat oven to 350 degrees. Arrange tortilla triangles on a jelly roll pan or cookie beet in a single layer. Lightly coat tortillas with nonstick vegetable oil cooking spray and sprinkle with 1/4 tsp. of the salt.

To make the mojo: combine orange juice, lime juice, chicken broth, garlic, 3 tsp. of the olive oil, sugar, and the oregano in a small saucepan. Bring mixture to boil, reduce heat, and simmer for 5 minutes. Remove from heat, stir in cilantro, and cool 5 minutes. Reserve 1/4 cup of the mojo and set aside. Pour the remainder of the mojo into a medium bowl and add the shrimp, tossing well to coat. Let the shrimp marinate for about 15 minutes.

Drain the shrimp and discard the marinade. Season the shrimp with remaining sea salt. Heat a large, nonstick skillet over medium-high heat. Swirl in remaining 1 tsp. olive oil, then add shrimp. Cook until opaque, about 2-3 minutes per side. Remove from heat. Arrange each shrimp on a tortilla crisp (or a few on a whole tortilla) and drizzle with the reserved mojo sauce.

**serve with avocado, lime wedges and a choice of whole grain (brown rice, quinoa, farrow), if desired

Healthier Pancakes

My Husband's absolute FAVORITE breakfast food? Pancakes. I can't even say that I blame him. But, the classic breakfast favorite is typically full of refined carbohydrates, topped with mounds of liquid sugar and squares of saturated fat. Booo. Not exactly what I want to nourish my loving family with---no matter how delicious it is in the moment.

However, this doesn't mean that he never gets to enjoy his favorite breakfast meal. Check out this great-tasting, guilt-free version of the dish. Even better---no need to use the pre-fab "BOXED STUFF." You gotta wonder what's actually in a box that can hang out on a shelf for…umm…YEARS.

Healthier Pancakes

Ingredients:

1-1/2 c. Whole wheat pastry flour

2 eggs, lightly beaten

1/4 c. Canola oil

2 c. Lowfat milk

2 tsp. Baking soda

1/2 c. Wheat germ

For Topping/dipping:

Natural applesauce and fresh fruit (berries!!)

are our favorites. But, if you must have something sweeter--use REAL maple syrup in small, pre-measured amounts. 

What to do:

In a medium bowl, mix eggs with oil and low fat milk. 

Stir in baking soda, wheat germ and flour. Mix until blended.

Heat griddle over medium heat and spray with non-stick cooking spray.

Pour or scoop battre onto the griddle. Brown on both sides, turning once (after bubbles appear on the surface). 

**About 10 servings will be made from this recipe. 

Eating Out Do's and Don'ts: How NOT to De-Rail your Weight Loss Goals

When the Weekend comes, so many of us are quick to throw away all of our hard work with exercise and clean eating during the weekdays. Here, I offer a few tips to make sure you DON'T slow down your progress with weekend overindulgence. Remember---moderation is the key to lifelong success in healthy weight and lifestyle.

So, as Friday approaches--it usually brings with us the starts of Happy Hours and dining out, parties, etc.  . I don’t know about you, but as enjoyable as eating out can be---it can also be a nerve-wracking experience if you are genuinely trying to stay on a direct path to an improved healthy lifestyle and/or weight loss.  Nothing tests your will power more than a fresh basket of warm bread, french fries, cocktails, "crispy" appetizers---you get the point. But---don't stay home in your comfy clothes JUST YET---it IS possible to eat out and enjoy an evening with your friends--WITHOUT sacrificing your goals. After all---being healthy shouldn't mean giving up fun, social events, and LIFE! This is what LIFE is about! Check out these tips that I find helpful. 

1. Make Smart choices
Almost every menu contains chicken or fish cooked in a healthy way. Look for words like "grilled," "broiled," or "steamed," and avoid "sautéed" and "fried."

2. Skip the Appetizer, UNLESS it's Your Main Dish
This should be the number one thing you should do. Do not even look or glance at this, most appetizers contain more than 1,000 calories!! If they do offer healthier options such as brushetta, ceviche, or any vegetable plate see if the table wants to split it, that way you will be less likely to eat the whole thing. 

3. Eat a salad
This is a great option to get started before a meal. However, not all salads are created equal. Make sure they hold the cheese and croutons ( I know I know that is the best part of salads) and ask for the dressing on the side. Clear/translucent dressings....that are based in unsaturated oils, are the best choices.

4. So many sides, so many calories. 
At many restaurants, the "side" is a baked potato, fries, or coleslaw. What does that equal? Unnecessary calories. If you'd like a side, request the salad (dressing on the side), fruit, or steamed veggies, even if you don't see them as an option.

5. Steer Clear of the Bread  
Don't eat the bread basket. Period! It's enjoyable, yes....but---not worth the calories, considering that it offers little to no nutrient value. If it's too tempting for you--ask your server NOT to bring the basket at all. If you are ordering a sandwich as a main meal--ensure that the bread is whole wheat or whole grain.

6. Eat half of your Portion, or an Appetizer Size
Restaurants often provide you not with one serving of pasta, but with as many as 4 or more. But, if you are like me and can’t throw away food or waste food, ask the waiter to bring you a to-go container with your meal. Set aside half of your portion to take home, before you begin eating. This way you are not tempted to eat it all at once. 

7. Pass on the Soda and Sugary Drinks
You’ve heard it before and I will say it again, soda (pop for my Pittsburghers) is empty calories. Don’t think just because you ordered diet that you are out of the clear. They add artificial sweeteners that aren’t healthy and can actually lead you to want more sugary substances. If you can’t drink water, ask for unsweetened iced tea, its calorie free! Also, Seltzer with a fresh lime or lemon is always a great option!

8. Split a Dessert
Now, if you are anything like me-- I HAVE to have something sweet right after I eat a nice dinner out. Fine. Make an effort to pick a dessert that is NOT too over-the-top---think simple---Jello, ice cream, puddings, etc. Ask for extra spoons, so that everyone at the table can share. If it's just two of you out to dinner---set a goal to take 2-3 bites, and then drop your spoon. It's tough---but, trust me--it's all you need and it will FEEL GREAT when you're walking out of that restaurant WITHOUT the overstuffed feeling in your belly. Successful weight loss is not about deprivation or denying your cravings, but making smart decisions are key.

If you have any questions or would like more help with your health and fitness goals--including clean eating, please feel free to contact me! I'm more than happy to support you on your journey!

Thanks,
Denise

Pre-Planning Healthy Snacks

Pre Planning Healthy Snacks

 We all struggle with finding the time to pack our healthy snacks everyday, especially when you are a busy mom or have a full time job.  Well, you don't have to resort to vending machines and dollar menus. There is a way to stay on track and eat healthy while on the go.  It just takes a little planning.  I have outlined some healthy snacks and have created a video for you so that you can see exactly how I prep my weeks.  I spend a few hours each week (typically on Sunday) baking grilled chicken for wraps and salads, cutting up fruits and veggies and portioning it into baggies along with nuts and hummus to make a complete snack.  The key to sustaining your energy and blood sugar all day long is to pair healthy complex carbs (fruits and veggies) with a protein (nuts, hummus, avocados, cottage cheese) at each meal.  This prevents the crash in blood sugar which can lead to binging! 

I always sit down with my little dry erase weekly calendar and plan out all my meals and snacks for my family and then hit up the grocery store.  Afterwards I spend a few hours preparing my snacks and getting organized for the week. 

I love the eat clean magazine, I find a lot of my recipes from this magazine.  They even give you a 2 week meal plan that I pick and choose new ideas, especially for snacks.  I also use the gracious pantry website for meal ideas as well.

I sit down with my grocery list, pen and pad, and cookbooks/magazines to create a 2 week meal plan for my entire family.  Then I head to the grocery store (or pea pod). 

Here are all my prepared snacks!

I have included a list of some healthy snack ideas for you to use!

1. 20 grapes and 1 low fat string cheese.
2. 2 cupped handfuls of strawberries and a scant handful of raw unsalted cashews
3. handful of carrots and cucumbers and 1 tbsp skinny hummus.
4. 2 whole wheat rice cakes (no salt added) with 1 tbsp all natural pb (look at the label it should say dry roasted peanuts only) and 1 tbsp raisins on top
5. 1 cup plain greek yogurt, 1orange cut up with 1 tbsp almonds.  If its to tart for you add a tiny bit of honey or agave nectar.
6. 1/2 cup cottage cheese and a handful of fresh berries.
7. 1 banana with 1 tbsp all natural nut butter
8. 1 apple with 1 tbsp nut butter or a handful of raw unsalted almonds.

Oh and of course, my favorite meal of the day....SHAKEOLOGY!  It's either a meal or a snack each day!  Quick and easy, no thought required!  Just blend and Go!

If you ever need help with meal planning please email me and I'd love to sit down with you and come up with some healthy alternatives!  This is my passion and I love helping other people!

YOU CAN DO THIS, and IT'S GOING TO BE AMAZING!