eNourishment

Almond Cranberry White Chocolate Oat Bars

2012-02-09T20:47:00.000-08:00

If you thought my Ridiculously Easy Peanut Butter Chocolate Oat Treats were yummy and simple to make, then you NEED to try these! Even easier and quite delicious. Surprise someone for Valentine’s day or make them just because……

Ingredients:

1 cup oats (old fashioned, not quick)(*use a gluten-free oats such as Bob's Red Mill if you are on a gluten-free diet)
½ cup creamy or crunchy unsalted natural almond butter (I used Trader Joes Raw Unsalted Crunchy)
½ cup light pancake syrup
2 tablespoons white chocolate chips)(*use a gluten-free oats such as Nestle if you are on a gluten-free diet)
2 tablespoons dried cranberries
½ teaspoon vanilla
2 tablespoons shredded unsweetened coconut (optional)
Wax or parchment paper

Directions:

In a medium sized bowl, combine the maple syrup, vanilla and almond butter and mix well. Stir in the oats, white chocolate chips and cranberries and mix some more. Press mixture into an 8 by 8 inch pan. (Lining the pan with a large rectangular piece of parchment paper, placing the mixture on one side and then folding the paper over to press down works nicely since the dough is so sticky.) Chill in the fridge for an hour or more (if you can wait that long!) and cut into squares and serve. Store in the fridge.

Makes 16 squares

Serving size: 1/16th of recipe with coconut Calories 95 Protein 3 g Carb 10 g Fiber 1 g Sugars 5 g Fat 6 g Saturated fat 1 g Sodium 24 mg

Serving size: 1/16th of recipe without coconut Calories 90 Protein 3 g Carb 10 g Fiber 1 g Sugars 5 g Fat 5 g Saturated fat <1 g Sodium 24 mg

Chicken Enchiladas

2012-02-01T21:18:00.000-08:00

After having such success with my Black Bean and Corn Enchiladas Recipe, I decided to try some which chicken filling too-
another hit!

Ingredients:

10 Corn tortillas
2 cups shredded cooked chicken
1 cup chopped red peppers (about 1 large pepper)
¾ cup chopped white onion
1 teaspoon olive oil
2-3 tablespoons chicken broth
a few dashes garlic powder, salt, pepper
2 1/2 cups marinara sauce
1 cup enchilada sauce (I’ve used Trader Joes If you are on a gluten-free diet use a GF one like Frontera)
½ cup cheese of your choice (mozzarella, cheddar, blend)
chopped avocado (optional for garnish)

Directions:

Preheat oven to 375 degrees. Add one teaspoon olive oil to a large pan or skillet and put in the onions and peppers. Sauté on medium heat for about 3-5 minutes to lightly brown and softened. Add the chicken, broth and garlic/salt/pepper and then simmer for another 3-5 minutes until most of the liquid is evaporated. Remove from heat and set aside. Start on the sauce next.
Sauce:

Sauce Directions:

Mix the enchilada sauce and marinara sauce together in a medium bowl.

Assembly:

Spread a quarter of the sauce to thinly coat the bottom of a 9 X 12 inch pan. Take the 10 tortillas out and microwave one or two at a time for 10-20 seconds to soften. Place each heated tortilla on a clean surface or cutting board and spoon 1/3 cup of filling inside. Fold up the sides and then place in the pan with the folded side down. Repeat this step with each tortilla placing them side by side, very close to each other to make two rows of five.
Pour the rest of the sauce to evenly coat the enchiladas and bake for 20-25 minutes covered with aluminum foil. Remove from the oven, sprinkle the ½ cup cheese over them and bake uncovered for another 5 minutes or until cheese is melted. Garnish with a few thin avocado slices if desired.

Makes 10 enchiladas, ten servings

Serving size 1 enchilada Calories 190 Protein 13 g Carbs 20 g Sugar 5 g fiber 3 g Fat 8 g Saturated fat 2 g Sodium 580 mg

In The News: The Way You Eat May Help Keep Your Brain From Shrinking!

2012-01-27T14:51:00.000-08:00

A recent study published in the December 28, 2011, online issue of Neurology suggests that participants with diets high in omega 3 fatty acids and in vitamins C, D, E as well as B vitamins had higher scores on mental thinking tests than people with diets low in those nutrients. These omega 3 fatty acids and vitamin D are primarily found in fish. The B vitamins and antioxidants C and E are primarily found in whole grains, fruits and vegetables. Also people consuming this certain diet pattern may also be less likely to have the brain shrinkage associated with Alzheimer's disease than people whose diets are not high in these nutrients. The study was authored by Gene Bowman, ND, MPH, of Oregon Health & Science University in Portland and a member of the American Academy of Neurology and was supported by the National Institutes of Health, the National Institute on Aging and National Center for Complementary and Alternative Medicine and the U.S. Department of Veteran Affairs, Portland VA Medical Center. To read a summary of the study published in Science Daily, click HERE

Also, check out my BLOG for some yummy brain food recipes!

Tomato Mushroom Soup

2012-01-20T07:52:00.000-08:00

I had an amazing tomato mushroom soup this past summer when my husband and I were in St. Louis. We were visiting his college town, Columbia, but unfortunately it was pouring rain so he couldn’t show me many sights. We did duck in to Flat Branch Pub where I had the soup and I decided that I HAD to copy it at home, so here is my version.

Ingredients

1 teaspoon olive oil, divided
1 cup chopped onion
1 tablespoon chopped garlic
5 cups sliced button or cremini mushrooms
1 cup tomato sauce
4 cups low sodium V8 juice
one 14 ounce can fire roasted tomatoes
1 teaspoon dried oregano
black pepper to taste
chopped fresh basil (optional for garnish)

Directions:

Add ½ teaspoon of olive oil, the onions and garlic into a large pot and sauté for 3-5 minutes on medium-high heat until soft and lightly browned. Add the other ½ teaspoon of olive oil and the mushrooms and sauté for another 5 minutes. Throw in the tomato sauce, V8, canned tomatoes an oregano, bring to a boil and then simmer for another 5-10 minutes. Add black pepper to taste and garnish with fresh chopped basil if desired

Makes 9 cups, 9 servings

Serving size 1 cup Calories 60 Protein 3 g Carb 12 g Fiber 2 g Sugars 7 g Fat l0.5 g Saturated fat 0 g Sodium 290 mg

Fabulous Foods Finds: Almond Milk

2012-01-13T08:02:00.001-08:00

Alternative milks have become a big hit in the grocery market lately and my absolute FAV is almond milk. I specifically buy unsweetened almond milk to lose the sugar and extra calories. I have tried Blue Diamond’s Almond Breeze, which is good, but the one I like the best is Trader Joes variety, found in the fridge section. One cup contains only 40 calories, 3 grams of fat, 2 grams of carb, 1 gram of sugar, 180 mg of mg of sodium and is fortified to contain 30 % DV for calcium and 25 % DV of Vitamin D. Sure the calcium is not as bioavailable as cow’s milk and there is less protein, but for those who are lactose intolerant or don’t like dairy, these are certainly reasonable stats. Unfortunately it is not appropriate for those with nut allergies though and if you are thinking of trying to substitute this for cow’s milk in your young child’s diet this is a WHOLE other story and you want to consult your pediatrician before doing so. It’s gluten-free, works for me and I have great success in using in it in my recipes too, like my Almond Cranberry Rice, Single Serve Baked Oatmeal, and Strawberry Banana Snack Smoothie recipes!

Single Serve Baked Instant Oatmeal

2012-01-05T22:12:00.000-08:00

I have had some great results with developing individual baked oatmeal recipes, which I will be sharing with you in the future. This recipe was my first try at the concept- very simple but tasty.

Ingredients:

1 packet of you favorite flavored instant oats- apple cinnamon, maple brown sugar etc (if you are on a gluten-free diet use a GF brand such as Glutenfreeda)
1 egg white (2 Tablespoons liquid egg whites)
1-2 Tablespoons milk (I used unsweetened almond milk)

Directions:

Preheat oven to 350 degrees. Combine the oats, egg white and milk in a small bowl. Spoon into a small rameken or small oven safe baking dish coated with cooking spray and bake for 20 minutes, until top is firm and inside is slightly soft.
Makes one serving
Serving size 1 baked oat dish Calories 180 Protein 7 g Carb 30 g Fiber 4 g Sugars 13 g Fat 3 g Saturated fat 0 g Sodium 390 mg

(results based on average packet of flavored oats, such as Quaker or Gluten Freeda)

Happy New Year and Third Birthday To My eNourishment Blog!

2011-12-29T21:21:00.000-08:00

Getting ready to ring in 2012 and I can't believe this past year has gone by already! Today also marks year number three of blogging since my creation of eNourishment in late December of 2009, yay!! It has been a another busy year with a lot of fun new developments here in the blogosphere - I have added a Gluten-free section (since I have started eating this way myself), have had the opportunity to highlight some awesome fellow RDs/nutrition bloggers in my Shout-Out segment, plus I have just started to review some cool food products as well..enter my Fabulous Food Finds category! And, as always, it has been a year full of yummy recipes that I have had a lot of fun creating, eating and sharing with all of my family, friends and dedicated readers! Thanks for your support and stay tuned for more in 2012!

P.S. here are a few of my favorites from 2011......

Ridiculously Easy Peanut Butter Chocolate Oat Treats

Versatile Chicken Soup

Summer Corn Salad

Mexican Pizzas

Pumpkin Pancakes

Enjoy, Happy New Year and Best of luck to everyone in 2012! :) Marie

Mediterranean Cucumber Boats

2011-12-20T20:18:00.000-08:00

A fun, festive and healthy appetizer for holiday parties and beyond!

Ingredients:

4 Persian cucumbers, ends trimmed, peeled, halved and seeded (makes 8 “boats”)
5 tablespoons hummus or baba ganoush (use store bought or you can make my recipe for baba ganoush, find it HERE
4 teaspoons chopped kalamata olives
4 teaspoons crumbled feta or goat cheese (I used President reduced fat feta)
4 teaspoons finely diced tomato

Directions:

Spoon about 2 teaspoons hummus into each cucumber half, sprinkle with ½ teaspoon each of cheese, tomatoes and olives and serve. Chill if not serving immediately.

Makes 8 servings

Serving Size 1 boat: Calories 35 Protein 1 g Carb 4 g Fiber 1 g Sugars 1 g Fat 1.5 g Saturated fat 0 g Sodium 100 mg

Quick Apple Treat

2011-12-15T21:42:00.000-08:00

A nice light breakfast, snack or dessert

Ingredients:

1 medium sized apple, peeled and finely chopped
1 teaspoon butter or margarine
¼ teaspoon cinnamon
½ teaspoon brown sugar
2 tablespoons oats (if you are on a gluten free diet use gluten-free oats, such as Bob’s Red Mill)
1 tablespoon water
2 tablespoons vanilla greek yogurt

Directions:

Coat a small pan with the margarine on low heat, add the apples and cover stirring occasionally for 2-3 minutes. Meanwhile combine the oats, cinnamon and brown sugar to a small bowl. Add the oat mixture to the pan with 1 tablespoon water, mix, cover and heat for another 1-2 minutes. Put into a bowl, top with yogurt and serve

Makes one serving

Serving size: the whole recipe! Calories 190 Protein 4 g Carb 36 g Fiber 6 Sugars 23 Fat 4 g Saturated fat 2 g Sodium 45 mg

Gluten-Free Chocolate Chip Cookies

2011-12-08T21:29:00.000-08:00

Aside from being gluten-free, these cookies are also delicious!

Ingredients:

1 ¼ cup oat flour, gluten-free brand such as Bob’s Red Mill (you can make your own to by grinding gluten-free oats in food processor
½ cup gluten free rolled oats (I used Bob’s Red Mill)
1 teaspoon baking powder (if you want very thin flat cookies use baking soda)
1 egg
1 stick butter (1/2 cup), slightly softened
¾ cup brown sugar
½ cup chocolate chips (use a gluten-free brand such as Nestle)

Directions:

Preheat oven to 350 degrees. Mix flour, oats and baking powder in a small to medium bowl. In a larger bowl, mix the brown sugar, egg and butter. Slowly start adding the flour mixture to the larger bowl with the egg/sugar mixture until a soft thick dough is formed. Stir in the chocolate chips.
Refrigerate the dough overnight or at least a few hours for best results.
Drop the cookie dough in rounded spoonfuls (or use a small ice cream scooper) onto a baking sheet to make 24 cookies. Bake for 10-15 minutes or until lightly browned.

Makes about 2 dozen cookies

Serving size: 1 cookie Calories 100 Protein 1 g Carb 13 g Fiber 1 g Sugars 9 g Fat 5 g Saturated fat 3 g Sodium 85 mg

In The News: Higher Dairy Protein Diets + Exercise Help With Weight Loss And Protect Bones Too!

2011-12-02T08:10:00.000-08:00

With the New Year approaching, many of us will set goals to eat healthier and even lose weight. Following lower calorie diets, namely ones higher in protein can produce weight loss but unfortunately this can come at a price- weakening bones (along with many other issues) if diets are not planned well and leave out key nutrients like calcium and vitamin D. A new study just published in the Journal of Clinical Endocrinology and Metabolism has shown that calorie-restricted diet higher in protein - mostly from dairy foods - and lower in carbohydrates coupled with daily exercise, produced weight loss but also will likely prevent bone loss in the long term too. The researcher's report "Our data provide further rationale to recommend consumption of dairy foods to aid in 'high quality' weight loss, which we defined as loss of fat and sparing of muscle, and the promotion of bone health in young women."

The study was done in young women, who are in a key position to protect bones, but I think the results are important to anyone, especially women of all ages. To read an article in Medical News Today that summarizes the study click HERE and the journal abstract of the study can be found HERE

Check out my calcium rich recipes like my Ridiculously Easy and Healthy Fruit Yogurt or double up on my Strawberry Banana Snack Smoothie

Indian Chili

2011-11-27T20:34:00.001-08:00

A more exotic and adventurous chili recipe that’s very nutritious and tasty too! Using canned lentils makes it very quick and easy to make.

Ingredients:

1 teaspoon olive oil
1 teaspoon finely chopped garlic
2 cups chopped carrot
2 cups peeled, cubed eggplant (cut into small 1/4th inch cubes)
1 cup chopped white onion
¾ cup tomato sauce
¼ cup chicken or vegetable broth
1.5 cups cooked lentils (I used canned, Westbrae)
1.5 cups cooked kidney beans (I used canned from Trader Joes)
1 teaspoon ground cumin
¾ teaspoon curry powder
¼ teaspoon cinnamon

Directions:

Add the olive oil, garlic, carrots, eggplant and onion to a large pot and sauté on medium heat for 5 minutes, stirring often. Throw in the tomato sauce, broth, lentils and spices and heat 7-12 minutes, until the lentils are very soft and the vegetables tender.
Makes 5 cups, 5 servings

Serving size: 1 cup Calories 180 Protein 11 g Carb 34 g Fiber 13 g Sugars 8 g Fat 2 g Saturated fat 0 g Sodium 570 mg

Pumpkin Spice Cake

2011-11-18T08:19:00.000-08:00

Put the pumpkin pie on hold and try out this amazing cake for the holidays instead!
You can finish with a dusting of powdered sugar on top or try my recipes for Maple Glaze or Light Cream Cheese Frosting!

Ingredients:

1 ¼ cups oat flour (if you are on a gluten free diet use a brand such as Bob’s Red Mill or you can make your own to by grinding gluten free oats in food processor)
1 ½ teaspoons baking soda
1/2 teaspoon baking powder
1 teaspoon pumpkin pie spice
½ teaspoon cinnamon
1 egg or ¼ cup egg substitute
1 cup packed brown sugar
¼ cup margarine, softened (I used Earth Balance)
¼ cup light maple syrup
½ cup 0% Greek yogurt
1 cup pumpkin puree

Directions:

Preheat oven to 350 degrees. Mix flour, cinnamon, pumpkin pie spice, baking soda and baking powder in a small bowl. In a larger bowl, mix the brown sugar, maple syrup, egg, margarine, Greek yogurt and pumpkin. Slowly start adding the flour mixture to the larger bowl with the egg/sugar mixture until soft thick batter is formed. Add batter to a 9 X 9 inch pan coated with cooking spray. Bake for 30-35 minutes or until a toothpick in the center comes out clean.

Makes 12 servings

Serving size: 1/12th of recipe Calories 180 Protein 3 g Carb 29 g Fiber 2g Sugars 15 g Fat 6 g Saturated fat 2 g Sodium 260 mg

New Segment: Fabulous Food Finds

2011-11-10T21:00:00.000-08:00

Being a dietitian, food blogger and self-proclaimed consumer and promoter of healthy foods means that I am always on the lookout for new, nutritious and yummy foods to use to create my recipes, snack on, recommend when planning diets for clients etc… So I thought I’d start a segment which highlights some of these products I discover and LOVE. A little disclaimer though- I am not paid to endorse any of these products, all the “promotion” comes from my own opinions and interest. If I do receive samples from a company I will mention that in my post and will still give my honest un-biased thoughts!

So with all this mentioned, let’s get to my first Fabulous Food Find ….

Product Reviews

Reduced Sugar Fruit Spreads

I am a big fan of these, especially since my toddler is addicted to PB and J’s. A couple of companies including Welch’s, Smuckers, Trader Joes have their own lines of these fruity spreads that have less calories, sugar and carbs but contain NO artificial sweeteners. How do they do it? I think adding a bit more water to the product is a possibility. They are not as sugary sweet as the regulars but impart just enough fruit flavor. At 20-30 calories,, 5-7 grams of carb and sugar per tablespoon they contain about 50% less calories and sugar than regular varieties and have no fat or sodium either (plus they are gluten-free)! My family and I love them on sandwiches, toast, ricecakes, waffles and I have even used them in a few recipes, like my PB and J bars and Ridiculously Easy and Healthy Fruit Yogurt. So until I figure out how to make my own, I’m sticking with these!

Three Mushroom Pizza-ettes

2011-11-03T21:34:00.000-07:00

These make a great appetizer for a entertaining or throw a couple on your plate for a main meal.

Ingredients:

10 mini pita circles, preferably whole wheat (I got mine at Trader Joes)
2 garlic cloves, finely chopped (about 2 teaspoons)
¼ cup diced red onion
1 teaspoon olive oil
1 tablespoon chicken or vegetable broth (if n/a just use water)
One cup chopped shitake mushrooms
One cup chopped Portobello mushrooms
One cup chopped white button mushrooms
3 tablespoons plus 1 teaspoon fresh chopped basil
5 tablespoons crumbled goat cheese (or feta)
3 tablespoons plus 1 teaspoon finely shredded parmesan cheese
salt and pepper (optional)
cooking spray

Directions:

Preheat oven to 375 degrees. Add the teaspoon olive oil, garlic and onions to a large pan or skillet and sauté on medium-high heat for a few minutes until lightly browned. Throw in the mushrooms plus the tablespoon broth (or water) and cook for 3- 5 minutes, stirring often, until mushrooms are soft . Add the 10 mini pitas to a large baking sheet coated with cooking spray. To each pita add: 1 heaping tablespoon of the mushroom mixture, then 1 teaspoon chopped basil, and finish with ½ tablespoon goat cheese. Bake for 10 minutes, then sprinkle each with 1 teaspoon parmesan and continue to bake for a few more minutes until the cheese is melted. Add salt and pepper to taste if desired.

Makes 10 pitas, 10 servings

Serving size: 1 pizza-ette Calories 107 Protein 5 g Carb 15 g Fiber 2 g Sugars < 1 g Fat 3 g saturated fat 1 g Sodium 250 mg

Pumpkin Pancakes

2011-10-27T20:52:00.000-07:00

Great starter for a cool fall morning or a special Halloween breakfast!

Ingredients:

1 cup oat flour (if you are on a gluten free diet use a brand such as Bob’s Red Mill or you can make your own to by grinding gluten free oats in food processor)
1 teaspoon baking powder
1-2 Tablespoons brown sugar
¼ teaspoon pumpkin pie spice
¼ cup egg whites
2/3 cup nonfat milk (I used unsweetened almond milk)
¼ cup cooked pumpkin puree (fresh or canned)

Directions:

In a small bowl combine the baking powder, flour, brown sugar and pumpkin pie spice together. To a larger bowl add the egg whites, pumpkin and milk and whisk together. Then slowly whisk in the flour mixture until a smooth, thin batter is formed. Let stand for a few minutes. Add ¼ cup (for 1 pancake) to a non stick skillet, or one coated with cooking spray and heat on high heat for 1-2 minutes each side. Repeat with ¼ cup mixture 5 more times for a total of six small pancakes.

Makes 6 pancakes

Serving size: 1 pancake Calories 80 Protein 3 g Carb 14 g Fiber 2 g Sugars 5 g Fat 1.5 g Saturated fat 0 g Sodium 135 mg

Peanut Butter and Jelly Bars

2011-10-20T21:04:00.000-07:00

Just a few simple ingredients easily combine to create this amazing treat. Great for dessert, a snack- maybe even breakfast!

Ingredients:

1 cup oats (old fashioned, not quick), if you are on a gluten-free diet, use gluten-free oats
½ cup creamy natural peanut butter
½ cup light maple syrup
¼ cup sugar free or reduced sugar jelly (I’ve used Welch’s Reduced Sugar Strawberry or Trader Joes Reduced Sugar Blueberry)

Directions:

Add the peanut butter and maple syrup to a small-medium pan and warm on low heat stirring frequently until blended together and softened (a very thick liquid consistency)- about 3-4 minutes. Pour in the oats and continue to stir until mixed well, about 1-2 minutes. Remove from heat. Let cool and press mixture into an 8 by 8 inch pan. (Lining the pan with parchment paper and folding it over to press down works nicely.) Chill in the fridge for 30-60 minutes to allow it to harden a bit. Take the mixture out of the fridge and use a sharp knife to make a cut down the center, dividing t into two large rectangle shaped halves. Spread the ¼ cup jelly across one of the halves and place the other halve on top , like a large sandwich. (Using a spatula is helpful to scoop it up without breaking it.) Wrap the sandwich mixture in parchment paper or foil and refridgerate another 1-2 hours . Take it out and cut it into 8 squares, then cut each smaller square in half diagonally to make a triangle ( for a total of 16) and serve. Store in the fridge.

Makes 16 triangles, 16 servings

Serving size: 1/16th of recipe Calories 86 Protein 3 g Carb 9 g Fiber 1 g Sugars 5 g Fat 4 g Saturated fat <1 g Sodium 56 mg

Mediterranean Inspired Sauce

2011-10-13T21:06:00.000-07:00

A hearty and versatile sauce that is great over pasta, cous cous, brown rice or even works well as a stew base to add beans or meat to.

Ingredients:

1 large eggplant, cut into ½ inch cubes
1 cup chopped red bell pepper
1 cup chopped white onion
2-3 cloves garlic, finely chopped, (or 2 teaspoons crushed/jarred)
one 8 ounce package sliced white or crimini mushrooms
1 teaspoon olive oil
one 15 ounce can diced tomatoes
one 15 ounce can tomato sauce
¼ cup chopped green olives
¼ c capers
1-2 teaspoons oregano
2 tablespoons red wine (optional)
chopped basil and parmesan cheese (optional for garnish)

Directions:

Add one teaspoon olive oil to a large pan or skillet, add eggplant, garlic, onion and peppers and sauté on medium heat for about 3-5 minutes, until soft and starting to brown. Throw in the tomatoes, tomato sauce, mushrooms olives, capers, oregano and wine and simmer for 12-17 minutes until all the veggies are very soft and tender. Garnish with parmesan cheese and fresh chopped basil.

Variation: if you are watching sodium, use low sodium, tomatoes and tomato sauce

Makes 8 cups, 8 servings

Serving size: 1 cup Calories 81 Protein 2.5 g Carb 9 g Fiber 2 g Sugars 4 g Fat 2 g Saturated fat 0 g Sodium 603 mg

Mexican Pizzas

2011-10-06T20:33:00.000-07:00

A new and fun twist on pizza!

Ingredients:

2 teaspoons olive oil
4 corn tortillas (*get corn tortillas with no gluten of you are on a gluten-free diet)
½ cup diced bell peppers (red, green, yellow or a mix)
½ cup canned black beans, rinsed
½ cup finely chopped mushroom
¼ cup finely diced white onion
¼ cup enchilada sauce (I used Frontera, which is gluten-free)
¼ cup shredded cheddar cheese (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
4 teaspoons chopped cilantro
4 tablespoons chopped avocado

Directions:

Preheat oven to 425 degrees. Put the olive oil in a small dish and lightly brush both sides of each tortilla and place them on a baking sheet coated with cooking spray. Spread one tablespoon of enchilada sauce over each tortilla, top with the onion, peppers, mushrooms and black beans. Bake in the oven for 10 minutes, or until the edges of the tortilla are crispy. Remove from oven, sprinkle one tablespoon of cheese over each tortilla, return to oven and bake for another two minutes, or until cheese is melted. Garnish each with one teaspoon cilantro and one tablespoon avocado and serve.

Makes 4 servings

Serving size 1 pizza (w/o avocado) Calories 130 Protein 5 g Carb 19 g Fiber 4 g Sugars 2 g Fat 6 g Saturated fat 2 g Sodium 290 mg

Serving size 1 pizza (w/ avocado) Calories 150 Protein 5 g Carb 20 g Fiber 5 g Sugars 2 g Fat 7 g Saturated fat 2 g Sodium 290 mg

Shout-Out Post Number Three, plus some great chicken cooking tips!

2011-09-29T20:57:00.000-07:00

Ready for another Shout-Out post? Here goes... This time I am highlighting Lisa, someone who's blog I have been following for quite a while now. She is a fellow food blogger, mom, fitness and health professional and is just a few steps away from becoming an RD, yay Lisa! I invite you to check out her blog http://smartfoodandfit.com/ and check out this guest post she gave me on cooking chicken- yum! Thanks Lisa :)

How to bake perfect chicken tenderloins to perfection (chicken breasts too)

Chicken is an all around versatile dish that I like to cook for my family. I like to make a little extra chicken for leftovers for lunch or dinner for the next day or two. Making a little extra chicken makes it a bit easier for me to put a meal together in minutes.

During the warmer months I like to grill my chicken and during the cooler months I like to bake them in the oven or cook them on the stove top in a non stick pan. Today, I’ll be showing you a step by step process on how I like to bake chicken tenderloins to perfection you can use this same method to cook boneless skinless chicken breast too.

Step One - Prepare the chicken.

Rinse chicken breast in running cold water, dry off with a paper towel. Trim visible fat, tendons, etc. Discard or save the scrapes in a freezer safe zip-lock bag when you are ready to make homemade broth.

Step Two - Tenderize.

There a variety of ways to tenderize chicken (or any other muscle meats, lamb, steak, fish, etc.). You can tenderize chicken by marinating it in something acidic like lemon juice or mechanically tenderizing it by pounding it, click HERE for more ideas on tenderizing. Since I am using chicken tenderloin which are smaller and thinner than chicken breasts, I’m going to skip this step and keep my chicken simple.
If you are baking thicker cuts of chicken breasts, make diagonal slits into the breast about ¼ inch deep. This will help the marinade penetrate into the chicken to make it nice and juicy.

Step Three – Marinating the chicken.

a. Marinate the Chicken for a particular flavor. As mentioned above in step two, I like to use an acidic ingredient with oil, spices and herbs. I'll put the chicken in a large ceramic bowl, add the marinade, cover with plastic wrap or in my case cover with glass lid. Let it marinade for at least 3o minutes to 6 hours and then it's good to bake.

Some of my favorite marinades:
• Rosemary Balsamic Dijon Marinade
• Tomato Basil Dressing
• Lemon Balsamic Vinaigrette

b. Olive Oil Marinade for Neutral flavor. I like to bake my chicken with a little olive oil, lemon juice, fresh minced garlic (garlic powder works too), black pepper, and salt. This neutral marinade works for me since I like to bake chicken to last me for the next few days to the end of the week to add to my salads or sandwiches.

Step Four - Bake. Bake in a 375° oven for about 20 to 25 minutes, flipping over half way through or until the internal temperature reaches 165° F. Cooking time depends on a number of factors, such as the thickness of chicken breast, the cut of the chicken breast (the smaller the cut, the faster it cooks. Investing in a good meat thermometer is a must to avoid food-borne illnesses.
Creating a tent with tin foil is a good idea to prevent the chicken from drying out. You can place a sheet of foil over the top of baking dish, bake halfway through and then remove the foil and bake for the last 10 minutes or so to get that golden brown color.

TIP: I like to bake my chicken in a glass pyrex baking dish. Feel free to bake chicken on a baking dish lined with tin foil for easy clean up (spray the foil with vegetable spray). In this photo, I baked the chicken half way through and decided to add one packet of TRUE lemon to give it an extra lemony flavor. Then I put them back into the oven to bake for another 8 minutes.

In the News- Eating Apples and Pears May Reduce Stroke Risk

2011-09-22T17:12:00.000-07:00

There is no better time than now to stock up on fall/winter fruits like apples and pears that are piling up in the produce department- eating them may lower your risk of stroke! Dutch researchers have just released a study that consuming white flesh fruits and veggies, namely apples and pears, even in small amounts could reduce stroke risk as much as nine percent! Check HERE for a quick summary of the research, and you can click HERE to see an abstract of the actual study published in the journal Stroke: Journal of the American Heart Association.

Feast of apples in my Apple Cinnamon Baked Oatmeal, Nutty Fruit and Cheese Bites or Baked Apple recipes and try your pears in my Grilled Pear and Toasted Walnut Salad tossed in Honey Dijon Herbs de Provence Vinaigrette!

Almond Cranberry Rice

2011-09-15T20:53:00.000-07:00

Nutty and neutral, this rice dish is very versatile- add a dash of salt for savory, a drizzle of honey for sweet. Just like my Coconut Cashew Rice recipe, it is a great accompaniment to a spicy dish.
Ingredients:

2 cups cooked brown rice ( I used Trader Joe Frozen microwavable, ready in 3 minutes!)

1/3 cup unsweetened almond milk (I used Unsweetened Almond Breeze)
¼ cup slivered almonds
¼ cup dried cranberries
1 teaspoon whipped butter or light margarine

Directions:

Cook rice according to package directions. Add 1 teaspoon light margarine or whipped butter to a medium sized pot, throw in the nuts and cranberries and toast on low heat for 5-8 minutes. Add the rice and stir in the almond milk to evenly coat. Heat for another few minutes and serve.

Makes 4 servings

Serving size: ½ cup Calories 180 Protein 4 g Carb 31 g Fiber 3 g Sugars 6 g Fat 5 g Saturated fat <1g Sodium 25 mg

Zucchini Home Fries

2011-09-09T07:32:00.000-07:00

Sub zucchini for potatoes in this home fries recipe and you will be pleasantly surprised how flavorful it is, with only a fraction of the carbs and calories!

Ingredients:

4 zucchini, peeled and cut into small 1/4 inch cubes (about 3.5 cups)
1 red pepper cut into small 1/4 inch cubes (about 1 cup)
1 green pepper cut into small 1/4 inch cubes (about 1 cup)
½ cup diced white onion
2 teaspoons olive oil
½ teaspoon paprika
1/2 teaspoon chili pepper
¼ teaspoon garlic powder
salt and pepper to taste

Directions:

Add one teaspoon olive oil along with the peppers and onions into a large skillet, and sauté on medium high heat for 3-5 minutes. Then add another teaspoon of olive oil, the zucchini
and all the spices, plus salt and pepper to taste, and sauté for another 3-5 minutes or until the veggies are lightly browned and slightly tender.

Makes 3.5 cups, 7 servings

Serving size: ½ cup Calories 40 Protein 1 g Carb 5 g Fiber 2 g Sugars 3 g Fat 1.5 g saturated fat 0 g Sodium 5 mg (not including added salt)

Oat Pancakes

2011-09-01T21:01:00.000-07:00

After seeing a pancake post from a fellow healthy food blogger, Lisa, I was inspired to create my own. The result? A delicious, low calorie pancake made from oat flour- great made with blueberries or even without. So light, fluffy and yummy they had my daughter screaming for more! I still need to try Lisa's too, you can check her recipe out HERE.

Ingredients:

1 cup oat flour (if you are on a gluten free diet use a brand such as Bob’s Red Mill or you can make your own to by grinding gluten free oats in food processor)
1 teaspoon baking powder
1-2 Tablespoons brown sugar
¼ cup egg whites
1 cup nonfat milk (I used unsweetened almond milk)
¼ teaspoon vanilla extract
½ cup blueberries (optional)

Directions:

In a small bowl combine the baking powder, flour and brown sugar together. To a larger bowl add the egg whites, vanilla and milk and whisk together. Then slowly whisk in the flour mixture until a smooth, thin batter is formed. Let stand for a few minutes. Add ¼ cup (for 1 pancake) to a non stick skillet, or one coated with cooking spray and heat on high heat for 1-2 minutes each side. Repeat with ¼ cup mixture 5 more times for a total of six small pancakes.

Makes 6 pancakes

Serving size: 1 pancake Calories 90 Protein 3 g Carb 13 g Fiber 2 g Sugars 6 g Fat 1.5 g Saturated fat 0 g Sodium 140 mg

Without berries Serving size: 1 pancake Calories 80 Protein 3 g Carb 13 g Fiber 2 g Sugars 5 g Fat 1.5 g Saturated fat 0 g Sodium 140 mg

Summer Corn Salad

2011-08-25T21:08:00.000-07:00

This simple salad has very few ingredients but is absolutely delicious! Throw extra corn and peppers on the grill and use the leftovers the next day to make this wonderful side dish.

Ingredients:

2 cups cooked corn (fresh, frozen thawed or canned)
½ cup diced roasted bell pepper- red, green or a mixture
(you can buy them in the jar and rinse off the oil, or make your own by grilling them)
1 tablespoon olive oil
1 teaspoon lemon juice
1 teaspoon lime juice
1-2 teaspoons chopped cilantro
salt and pepper to taste

Directions:

Add the corn and the peppers to a small bowl. Pour in the olive oil, lemon and lime juice, then sprinkle with chopped cilantro. Mix well, add salt and pepper to taste if desired and serve. Refrigerate if not serving immediately

Makes 2.5 cups, 5 servings

Serving size: ½ cup Calories 80 Protein 1g Carb 12 g Fiber 2 g Sugars 3 g Fat 3 g Saturated fat 0 g Sodium 10 mg

Grilled Vegetable & Chicken Kabobs

2011-08-17T21:30:00.000-07:00

These work great as an appetizer or served as a main dish with rice and salad.

Ingredients:

2 bell peppers (any color) cut into 1 ½ inch squares
1 small white onion or ½ large, cut into 1 ½ inch squares
1 pound of chicken breasts, cut into 1 ½ inch cubes
1 tablespoon diced kalamata olives, plus 2 tablespoons olive juice
¼ teaspoon oregano
¼ teaspoon garlic powder
1 tablespoon chopped fresh basil
1 tablespoon olive oil
1/8 teaspoon paprika
6 long bamboo skewers
salt and pepper

Directions:

Soak the bamboo skewers in water for at least 15 minutes to prevent them from burning on the grill. In a small bowl combine the olives, olive juice, olive oil, basil, oregano and paprika and whish together. Add it to a Tupperware or ziplock with the chicken chunks and marinate in the fridge for 20 minute to an hour. Cut up the peppers and onions and set aside. Once the chicken has marinated, turn on the barbeque grill on high heat Discard the marinade and assemble the skewers- divide the chicken to make 6 skewers (this will be about 3 chunks per skewer). Alternate the vegetables and chicken along the bamboo skewers. Grill over a medium-high flame for 15 – 20 minutes while turning every few minutes. The chicken should be fully cooked (no longer pink in the center) and vegetables should be slightly crisp but tender.

Makes 6 kabobs. 6 servings:

Serving size: 1 kabob Calories 120 Protein 17 g Carb 3 g Fiber 1 g Sugars 2 g Fat 4.5 g saturated fat 1 g Sodium 70 mg

Another Shout-Out!

2011-08-11T21:06:00.000-07:00

As my second post in my Shout-Out series, I'd like to highlight Joy Bauer. It’s likely you may have seen her on TV before, because she is the nutrition and health expert for the TODAY Show. She appears in a lot of fun and informative segments on the show. One of them is the“Joy Fit Club,” which highlights people who have lost and kept off 100 pounds or more through diet and exercise alone. Joy’s other ongoing series include Joy’s Diet S.O.S., Joy’s Kitchen Rescue and Joy’s Healthy Food Finds.

In addition to being an accomplished TV personality, Joy is also the author of multiple New York Time bestsellers, such as her latest cookbook titled Slim & Scrumptious and Joy Bauer's Food Cures which is an “ultimate guide to using food as medicine.” Recently I was contacted by a member of Joy’s team and was sent these two great books for review. I would definitely recommend them both. The cookbook focuses on whole, natural foods used to create a variety of unique and flavorful recipes. Her Food Cures book is easy to read, and provides tons of great information on healthy eating, not only as it relates to weight loss, but to many other health conditions/issues that are also prevalent today ranging from diabetes to osteoporosis. Also, because she is a qualified health professional, the information and tips in the book are based on sound research.

So a big Shout-Out to Joy and I invite you to check out her site http://www.joybauer.com/ for more info!

Strawberry Banana Snack Smoothie

2011-08-04T21:40:00.000-07:00

A fruity, refreshing and easy to make mini-smoothie!

½ medium banana
2 large strawberries
½ cup milk (I used unsweetened almond milk which works great)

Cut the banana and strawberries into chunks and freeze. Once frozen, put in blender with milk and blend on high for 30 sec-1 minutes until a smooth mixture is formed. Pour and serve.

Makes 1 smoothie, one serving

Serving size: 1 smoothie Calories 80 Protein 1 g Carb 17 g Fiber 3 g Sugars 9 g Fat 2g saturated fat 0 g Sodium 90 mg

Grilled Brussels Sprouts

2011-07-28T21:38:00.000-07:00

Throw your Brussels out on the grill instead of cooking them in the pan and you will love the results!

Ingredients:

1 pound brussels sprouts (small to medium size work best)
1 tablespoon lemon juice
1 tablespoon olive oil
¼ teaspoon garlic powder
salt and pepper to taste

Directions:

Cook the brussels sprouts al dente they can be cooked by either boiling them in a pot of water, steaming in a pyrex dish in an half inch of water, or even quicker, put them in a Glad® Simply Cooking™ Microwave Steaming Bag and heat on high for about 3 minutes. Meanwhile, preheat a barbecue grill or large pan and soak 5-6 wooden skewers. Cool the brussels sprouts rapidly by putting them in a strainer under running cold water or throw them in a pot of cold water. Dry them and add them to 6 skewers (about 6-8 brussels sprouts per skewer.) Mix the olive oil lemon juice and garlic powder in a small dish and add it to the brussels sprouts- using a brush to coat them works the best. Heat them for 3-5 minutes on each side or until lightly browned. Add salt and pepper if desired.

Makes 6 servings

Serving size: 1 skewer Calories 50 Protein 3 g Carb 7 g Fiber 3 g Sugars 2 g Fat 2.5 g saturated fat 0 g Sodium 20 mg

Rainbow Ratatouille

2011-07-21T21:22:00.000-07:00

This ratatouille features a rainbow of colors from summer veggies and all the vitamins, minerals and fiber that comes along with them. Try it over brown rice, whole wheat pasta… it can even liven up an omelet or add flair to a baked potato!

Ingredients:

1/2 teaspoon olive oil
2 finely chopped fresh garlic cloves (2 teaspoons)
1 medium white or yellow onion, chopped (1 cup)
1 large eggplant, cut into small ¼ inch cubes (4 cups)
1 red bell pepper, chopped (1 cup)
1 cup chicken or vegetable broth
2 cups canned diced tomatoes
1 cup chopped zucchini,
1 cup chopped yellow squash
1 teaspoon dried oregano
½ teaspoon herbs de provence
fresh chopped basil, for garnish/topping

Directions:

Add ½ teaspoon of olive oil to a large pot with the onions and garlic and sauté them on medium-high heat until lightly browned/tender, about 3-5 minutes. Put in the cubed eggplant, the chopped pepper and the broth and continue to heat, stirring frequently for about 10 minutes. Then throw in the canned tomatoes, the squash, zucchini and the herbs and heat for another 7-10 minutes until all the vegetables are very tender. Garnish with fresh chopped basil.

Makes 6 cups, 6 servings

Serving size: 1 cup Calories 70 Protein 2 g Carb 14 g Fiber 3 g Sugars 7 g Fat 1 g saturated fat 0 g Sodium 530 mg

Simple Grilled Garlic Chicken

2011-07-15T09:10:00.000-07:00

My husband is the grill master of the household, especially when it comes to barbeque chicken. One night he decided to try something different (rather than just adding bbq sauce) and the result was this recipe. We have been enjoying it ever since!

Ingredients:

1 pound of boneless, skinless chicken breasts (about 4, half inch thick breasts work well)
1 tablespoon olive oil
¼ teaspoon garlic powder
1/8 teaspoon salt
½ teaspoon pepper

Directions

Place the chicken breasts on a large plate. Put the olive oil in a small dish and use a brush to lightly coat both sides (or use your hands to rub it in). In a separate dish mix the salt, garlic and pepper together. Coat the chicken breast on one side with half the mixture, flip and coat the other side with the rest. Preheat a large nonstick pan or barbeque grill and cook on high heat for 10-15 minutes each side until no longer pink in the center.

Makes 4 servings:

Serving size: 1 chicken breast Calories 160 Protein 24 g Carb 0g Fiber 0 g Sugars 0 g Fat 6 g saturated fat 0 g Sodium 200 mg

A New Segment- Shout-Outs!

2011-07-08T10:47:00.000-07:00

It’s amazing how much the blogosphere has blown up in the past few years, namely the internet world of food and nutrition blogging. I am so excited to be a part of it and so thankful for all my readers, taste testers and supporters! Another thing I am grateful for is all the wonderful and talented people I know and the wealth of information that I have access to being in the nutrition and healthcare profession as well as a blogger. So I thought I’d share some of it with you, bit by bit, here and there through a new segment…. Shout-Outs. Here I will give “props” to other dietitians, chefs, foodies who blog, have written cool books, developed delicious recipes, etc.

My first Shout-out is to an awesome woman who has done all of the above, Cheryl Forberg. She happens to be my long time friend, but anyone who just meets her would be impressed by her accomplishments (so I am not biased, haha!). I think the BIO on her website sums her up the best “Cheryl Forberg, RD, is a James Beard award-winning chef, a New York Times bestselling author and the nutritionist for NBC's "The Biggest Loser." One of the few professional chefs in the country who is also a registered dietitian, Cheryl has shared her expertise in nutrition and healthy recipe development in a dozen books, the latest of which is "Flavor First: Cut Calories and Boost Flavor" “.

We met at UC Berkeley when we were both studying to get our nutrition degrees and I have had the opportunity to learn with and from Cheryl and even work with her too! I have to admit, one of the greatest perks of being her friend has been being a taster for all her delicious self-created recipes! You can learn more about all the awesome books she has out on her website and check out her blog there too.

It has been exciting to watch her take off, as a dietitian, Chef, now writer and media spokesperson. So a big Shout- Out to Cheryl and I invite you to check her fabulous site !

Ridiculously Easy Blueberry Crumble

2011-07-02T07:44:00.000-07:00

Fresh, in season blueberries plus a few simple ingredients combine to create this delicious treat! Happy Fourth of July!

1 ¼ cup blueberries
¼ cup light maple syrup
1 tbsp brown sugar
4 tablespoons rolled oats
2 tablespoons butter or margarine, chilled
Preheat the oven to 400 degrees. Rinse and dry the blueberries and add them to a small bowl. Pour in the maple syrup and mix well to evenly coat them. In a separate small bowl combine the oats and the tablespoon brown sugar Cut the chilled butter/margarine into small cubes and work it into the oat mixture by hand until a crumbled texture is reached. Spoon the blueberries into two small ramikens or small oven safe mugs/dishes and sprinkle the crumble on top. Bake for about 20-25 minutes or until crumble is very lightly browned/crispy.

Makes 2 crumbles, two servings

Serving size: 1 dish of crumble
Calories 260 Protein 2 g Carb 50 g Fiber 3 g Sugars 40 g Fat 13g saturated fat 7 g Sodium 295 mg

Another Food FYI Post: Cultures in Frozen Yogurt

2011-06-24T14:21:00.000-07:00

Did you know that many frozen yogurts have the same live active cultures that are in regular yogurt? According to the National Yogurt Association (NYA) “The freezing process does not kill any significant amount of the cultures—in fact, during the freezing process the cultures go into a dormant state, but when eaten and returned to a warm temperature within the body, they again become active and are capable of providing all the benefits of cultures in a refrigerated yogurt product”. Check out their interesting set of FAQs on the Association’s webpage.

As mentioned in another yogurt post on my blog “live active cultures” such as Lactobacillus bulgaricus and Streptococcus thermophilus, are living organisms which change pasteurized milk to yogurt during fermentation. In addition, some yogurts contain Lactobacillus acidophilus, Bifidus cultures as well. These live active cultures are a hot topic in health research and show promising results in helping digestive function, boosting immunity, preventing osteoporosis and fighting cancer. However the NYA does warn that not all frozen yogurts are created equal, and states “To make sure that a frozen yogurt contains yogurt produced by traditional fermentation and has a significant amount of live and active cultures, look for the NYA Live & Active Cultures seal.” Luckily, many popular frozen yogurts chains such as Pinkberry do indeed carry the seal. So dig into a small cup with a healthy topping like fruit this summer and enjoy!

Lemon Cumin Mayo

2011-06-17T14:15:00.000-07:00

This works great as a spread for sandwiches or even a dip. Pairs nicely with my Baked Carrot Fries recipe!

Ingredients:

½ cup nonfat Greek yogurt
¼ cup light mayo
a squeeze or two of fresh lemon
¼-1/2 teaspoon ground cumin
salt and pepper to taste, if desired

Directions:

Add all of the above ingredients to a small bowl, mix well and serve. Refrigerate if not using immediately.

Makes 12 tablespoons 12 servings

Serving size 1 tablespoon Calories 20 Protein 1 g Carb 1 g Fiber 0 g Sugars 1 g Fat 1.5 g Saturated fat 0 g Sodium 45 mg

Banana Nut Bagel

2011-06-10T07:39:00.000-07:00

Move over calorie and fat laden banana bread (well except for my BANANA bread recipe) there is a new healthier banana nut breakfast bread concoction in town! And it takes WAY less time to make too!

Ingredients:

One bagel thin (I used Thomas brand), if you are on a gluten free diet use ½ gluten free bagel , (such as Udi’s) sliced thin
1 tablespoon reduced fat cream cheese
1/3 of a medium banana (preferably over ripe)
1 tablespoon of chopped nuts (walnuts, slivered almonds work well)

Directions:

Toast the bagel to desired doneness. Meanwhile mash the banana very well in a small bowl. Add the cream cheese and mix well. Spread the banana cream cheese mixture on the bagel, sprinkle with nuts and serve.

Makes 1 serving

Serving size: 1 bagel with all of the cream cheese topping and nuts Calories 215 Protein 7 g Carb 36 g Fiber 6 g Sugars 9 g Fat 7 g saturated fat 1.5 g Sodium280 mg (calorie s and carb will be slightly higher with gluten-free bagel)

Non-Dairy Watermelon Smoothie

2011-06-01T15:29:00.000-07:00

A quick and easy great summer smoothie recipe, non-dairy, gluten free and low in fat too!

Ingredients:

1.5 cup frozen watermelon cubes
1 cup unsweetened almond milk (Almond Breeze)
1.5 teaspoons honey

Directions

Put 1 cup of the watermelon cubes and 1 cup of the almond milk in a blender and blend on high speed until a smooth slush forms. Add the rest of the watermelon and the honey, blend for another 30 seconds or so, pour and serve!

Makes 1 serving

Serving size: 1 smoothie (whole recipe) Calories 130 Protein 2 g Carb 25 g Fiber 2 g Sugars 20 g Fat 3.5 g Saturated fat 0 g Sodium 180 mg

Sassy Sweet Potato Skillet

2011-05-17T21:27:00.000-07:00

A healthy, hearty dish that’s great for breakfast, lunch or dinner.

Ingredients:

2 medium sweet potatoes, cooked and cubed (2 cups)
1 teaspoon olive oil
½ cup diced green or red bell pepper
1/3 cup diced white onion
1 cup sliced white mushrooms
½ cup cooked beans (kidney, black or pinto)
½ cup diced tomatoes (fresh or canned)
¼-1/2 teaspoon garlic powder
¼ to ½ teaspoon paprika
1/8 to ¼ teaspoon chili powder
salt and pepper to taste
optional garnishes- diced avocado, turkey bacon bits, cheese

Directions:

If you are starting with raw potato- pierce each with a fork a few times and microwave on high until tender (about 4-6 minutes each). It works best to use leftover cooked potato or put the cooked potato in the fridge for 30-60 minutes so it is firm and easier to cut into cubes. Add ½ teaspoon olive oil to large skillet or pan and throw in the peppers and onion and sauté for a few minutes on medium heat. Then add the cooked, cubed potato, mushrooms, beans, tomatoes and spices and heat for another 7-10 minutes until lightly browned and warmed through. Add salt and pepper to taste (or even sprinkle with crushed red pepper if you like more kick) during the final sauté or at the table when serving. Garnish with diced avocado, turkey bacon bits, cheese if desired.

Makes 3 cups, six servings:

Serving size: (not including garnishes and salt) ½ cup Calories 80 Protein 3 g Carb 16 g Fiber 4 g Sugars 4 g Fat 1 g Saturated fat 0 g Sodium 65 mg

New Gluten Free Section on my Blog!

2011-05-09T17:10:00.000-07:00

Big news, I have added a new facet to my blog: eNourishment now has a section with recipes that are gluten-free! I took some time to go through all my recipe posts and tag the ones that are naturally free of gluten or can be, with some modifications. In case you are not familiar with this term, gluten free means NO wheat, rye or barley. Gluten is a protein found in these grains. Oats are often contaminated with gluten during processing as well.

So what’s all the concern about gluten? Well, for those with Celiac disease and non-Celiac gluten sensitivity it can cause lots of problems if and when is it is consumed. Celiac disease is an autoimmune disorder in which damage to the intestines occurs when gluten is eaten. It is estimated that 1 in 133 Americans (1 percent!) has Celiac Disease, so it is surprisingly more common than you may think. The only effective treatment for Celiac disease is to be on a strict gluten-free diet for life but luckily that results in a lot of improvement. Those with another condition called gluten sensitivity, also termed gluten intolerance, do not have to avoid gluten, but simply feel better (less digestive problems, headaches, among many other issues) when they do. In contrast to Celiac disease, which can be diagnosed by blood tests and/or intestinal biopsy, there is no official test/way to diagnose gluten sensitivity other than trying the gluten-free diet and seeing if symptoms improve. I personally have been tested for Celiac and was negative but suspected gluten-sensitivity so I have been on a gluten free diet for over a month now and I do feel better. I may try adding it back in small amounts in the future, but for now I am trying to minimize it in my diet.

I am happy to say that when I took a look at all the recipes I’ve developed in the past, many of them were already gluten-free or could easily be modified to be gluten free- hurray for a grand total of 100 recipes! You can see them all by clicking HERE or on the category marked “gluten free” in the left side bar of my blog. I have noted some suggested brands for certain gluten-free ingredients, such as broths, oats etc, but please do check product labels as formulations can change.

If you think you may have Celiac disease or gluten sensitivity it’s worth seeking medical attention and also being referred to a dietitian to get some assistance. A great website to get some more info is the Celiac Foundation at http://www.celiac.org/. May is National Celiac Awareness month, so what better time for me to post about it and unveil the gluten-free section of my blog!! ☺

Black Bean and Quinoa Salad

2011-05-04T21:15:00.000-07:00

This is a fresh, healthy salad starring quinoa- a super grain that is high in protein, fiber and is naturally gluten free/easy to digest too! I combined it with black beans plus a few other simple ingredients and some spice and the result was a festive salad that makes a nice side dish or a light main meal.

Ingredients:

3 cups cooked quinoa
One 15 ounce can of black beans, rinsed well
1 cup corn (fresh, canned or thawed frozen)
¼ cup finely chopped Anaheim chili pepper
¼ cup finely chopped white onion
1 cup finely chopped red bell pepper
1-2 tablespoons chopped fresh cilantro
1 teaspoon olive oil
1 tablespoon lime juice
½ tablespoon ground cumin
Salt and pepper to taste
Optional garnshes: chopped tomato, avocado, light sour cream (or fat free yogurt), low fat cheese, more lime juice and cilantro if desired

Directions:

Cook quinoa according to package directions. (I used a 15 ounce can of chicken broth and the rest water to make up the required amount of liquid and with Trader Joes brand quinoa which was 1 cup dry. The quinoa was added to the can of chicken broth plus ¼ cup water, brought to a boil and then simmered until all liquid is absorbed, about 10-15 minutes). Meanwhile add the teaspoon olive oil to a large pan, throw in in the peppers and onion and sauté on medium high heat until slightly soft, about 3-5 minutes. Then add the corn, black beans, corn, lime juice, cumin and chopped cilantro and heat another 5 minutes, stirring frequently. Mix in the cooked quinoa and heat for another 3 to 5 minutes. Serve warm with optional garnishes such as chopped tomato, avocado, light sour cream (or fat free yogurt), low fat cheese or more lime juice and cilantro if desired.
If you are on a gluten free diet use water or gluten-free broth to cook the quinoa.

Makes 6.cups, 12 servings

Serving size: 1/2 cup Calories 110 Protein 4 g Carb 18 g Fiber 3 g Sugars 2 g Fat 1.5 g Saturated fat 0 g Sodium 300 mg

The BAD/BETTER/BEST of Foods Challenge Post # 9

2011-04-28T21:24:00.000-07:00

BREAD

BAD –White Bread

Although they are reasonable in terms of calories, most varieties ranging from 90-120 calories/slice, white breads are made from refined, white flour which is devoid of whole grains and fiber-the majority having 0-2 grams fiber/serving at most.

BETTER/BEST- Whole Grain Bread (wheat, multigrain, oat, rye breads)

For the same amount of calories as white bread, these have the goodness of whole grains which contain all the essential parts and naturally occurring nutrients of the entire grain seed-these parts are the bran, germ and the endosperm. In contrast to refined grains that are processed or “broken down”, leaving the whole grain intact means it has more fiber, protein, minerals (like magnesium, and selenium) as well as vitamins (like Vitamin E, B6 and niacin) all of which are protective against chronic diseases like cancer and heart disease. Not to mention these are great for weight control because the fiber helps to fill you up. Most whole grain breads are good sources of fiber with 3-6 grams per slice, depending on the variety. (A few have only 2 grams or less, so try to choose a brand that has at least 3, which is not hard to find!). Some brands even make whole grain varieties of white breads. And some companies, such as Sara Lee or Oroweat have reduced calorie versions, that are made from whole grains, have plenty or fiber, but only half the calories (this means you can have two slices of reduced calorie bread for the same amount of calories that is in one regular slice- what a deal!) Try using whole grain bread in my Ridiculously Easy 200 Calorie Grill Cheese or Parmesan Crouton recipes.

Cucumber Dill Salad

2011-04-22T07:51:00.000-07:00

A dollop of yogurt and a hint of dill combine to make a light and refreshing cucumber salad- try it with your Easter ham! It’s also a nice accompaniment to spicy Indian food or the garlicky Mediterranean dishes.

Ingredients:

Two cucumbers (Persian variety are great), peeled, sliced into very thin rounds, then sliced in half
6 tablespoons non fat Greek yogurt
1 teaspoon rice vinegar
½ teaspoon dill (fresh or dried)
¼ teaspoon garlic powder (optional)
salt to taste (optional)

Directions:

Combine all of the above in a small bowl and eat! Chill if not serving immediately.

Makes 4 servings

Serving size: 1/2 cup Calories 20 Protein 2 g Carb 3 g Fiber 0 g Sugars 2 g Fat 0 g saturated fat 0 g Sodium 35 mg

Versatile Chicken Soup...Post Number 200!

2011-04-14T21:49:00.000-07:00

200 posts in almost 2.5 years, wow…time flies! Another big thanks to all my readers for all your attention, support and feedback!! Spring has arrived, and with it will come the warmer temps soon so I thought I’d post about this soup before the hot weather calls for more salad recipes. This is a great, comforting, and easy basic recipe that you can take in many directions according to your own taste and creativity. I’ve included some of my own fun add-ins listed at the bottom of the recipe, enjoy!

Ingredients:

1 teaspoon olive oil
2 cups chopped carrots
2 cups chopped celery
1 cup onion
2 cups mushrooms
3 cups chicken breast, preferably cooked
64 ounces chicken broth (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
¼ teaspoon garlic powder
Additional seasonings:
Salt, pepper to taste
1/2 teaspoon of Morton’s Nature’s Seasoning

Directions:

If you are starting with raw chicken, cut into large pieces, about 3 ounces each and add to a pot of boiling water. Cook until no longer pink in the center but still very moist, abut 10-12 minutes. Drain, cool and cut into cubes. If you have leftover cooked chicken, you get to skip this step! Add the teaspoon olive oil, carrots, celery and onion to a large pot and sauté on medium-high heat for 5 -7 minutes, stirring frequently. Add the mushrooms, cooked chicken and broth and bring to a boil, then reduce the heat, add desired seasonings and simmer for at least 10 -15 minutes until veggies are tender.

Makes 14 cups, 14 servings

Serving size: 1 cup Calories 70 Protein 10 g Carb 5 g Fiber 1 g Sugars 3 g Fat 1.5 g Saturated fat 0 g Sodium 790 mg

Variations:

Great add-ins = a couple of handfuls of raw spinach, brown rice, whole wheat pasta, a can of cooked tomatoes, beans, corn …you name it!

If you are watching sodium, use low sodium broth

Ways to get your kids (and maybe even adults) to eat more veggies!

2011-04-07T17:00:00.000-07:00

I gave a lecture to a group of parents today and one of the hot topics was ways to increase their child's veggie intake. And hey, I find that in working with my adult patients, it's even a problem with many of them too! Having trouble getting your child, (or even an adult you know) to eat enough vegetables? Here are some ways to be smart and savvy with sneaking in veggies by combining them with foods and dishes that are already loved:

Toss in shredded carrots with spaghetti or stir canned pumpkin into pasta sauce.

Blanket veggies like zucchini, broccoli, mushrooms into quesadillas or
scramble them into an omelet.

Construct a festive burrito bowl with black beans, brown rice, cheese, avocado and tomato salsa.

Bake shredded zucchini and carrot into quick breads and muffins.

Simmer generous portions of carrots and celery with chicken noodle or rice soup.

Top pizza with plenty of veggies like mushrooms and peppers

Tomato sauce and tomato juice count as veggies too!

For lunches tuck hefty portions of darker green lettuce and tomato into sandwiches and serve cut up raw veggies with a dip that encourages munching like hummus or low fat ranch.

Hope some of these tips are helpful :)

Cumin Beets

2011-04-01T08:08:00.001-07:00

A light, fresh side dish or starter, this recipe was inspired by a beet salad that I had at a local Persian Restaurant a few months ago. The combination of cumin + beets is a winner and I just had to copy it! It is super easy to prepare, which is also a plus Very low in calories too :)

Ingredients:

3 cups chopped cooked beets (I used the canned, regular, not pickled)
2 tablespoons rice vinegar
1 tablespoon honey
¼ teaspoon ground cumin

Directions:

If using canned beets, rinse them, chop into small cubes and place in a medium size bowl. In a small bowl whisk the vinegar, honey and cumin together and pour over the beets. Stir well and serve at room temp or chilled.

Makes 3 cups, 6 servings

Serving size: ½ cup Calories 40 Protein 1 g Carb 10g Fiber 2 g Sugars 8 g Fat 0 g saturated fat 0 g Sodium 260 mg

Ridiculously Easy Pumpkin Pasta Sauce

2011-03-24T17:55:00.000-07:00

Adding a little pumpkin to marinara creates a nice mellow taste plus boosts it’s antioxidant potential!

Ingredients:

1 1/3 cup of your favorite marinara sauce (I like Trader Joes Traditional)
2/3 cup canned pumpkin

Directions:

Mix the pumpkin and sauce together, heat and serve.

Makes 2 cups, 4 servings

Serving size: ½ cup Calories 70 Protein 2g Carb 10 g Fiber 3g Sugars 6 g Fat 2 g saturated fat <1 g Sodium 370 mg

Broccoli Soup

2011-03-16T20:49:00.000-07:00

A great green starter, perfect for St. Patty's Day!

Ingredients:

1 teaspoon olive oil
3-4 finely chopped fresh garlic cloves
½ cup chopped white or yellow onion
4 cups chopped broccoli
3 cups chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)
1 Tablespoon parmesan cheese (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
½ cup cooked potato (optional)
salt, pepper and garlic powder to taste

Directions:

Cook the broccoli until almost done- this can be done by either boiling it in a pot of water, steaming in a pyrex dish in an half inch of water, or even quicker, put it in a Glad® Simply Cooking™ Microwave Steaming Bag and heat on high for about 3-4 minutes Add 1 teaspoon of olive oil to a large pot, with the onions and garlic and sauté them on medium-high heat until lightly browned/tender, about 3-4 minutes .Put in the broth, cooked broccoli (cooked potato too if desired) and bring to a boil, then reduce to low heat and simmer for 3-5 minutes. Turn off the heat and cool for 5-10 minutes, then carefully transfer the soup into a blender. If you have a smaller blender do this in batches, instead of blending the entire amount at one time. Add only one fourth to one half of the mixture at a time (you can put the other half in a large bowl.)
**A note about blending hot liquids: in order to be safe, it is recommended when you blend hot liquids that you never fill the jar more than half full, that you put the lid on and then cover it with a dry towel and hold it down by hand. Or instead, cover with the top, but leave out the center plastic covering, place a kitchen towel on top, which will allow air to escape more gently. Also, use as slow a speed as possible. NEVER blend hot liquids fully covered and at high-initial speed...you're just inviting burns as the hot liquid quickly blends, heats up the air above it, and causes an explosion through the blender top.

Blend in batches on low speed for about a minute, until a smooth consistency is reached. Put all of the finished blended mixture back in the saucepan add the parmesan cheese (plus salt, pepper garlic powder to taste) and warm on low heat for 5 -10 minutes, stirring frequently to prevent the thick soup from spattering.

Variation: to reduce sodium content you can use low sodium chicken broth

Makes 4 cups, four servings

Serving size: 1 cup Calories 70 Protein 4 g Carb 9 g Fiber 3 g Sugars 3 g Fat 2.5 g saturated fat <1 g Sodium 750 mg

Tropical Rice Treat

2011-03-12T20:27:00.000-08:00

A quick and easy recipe- great for breakfast, a snack or even a healthy dessert!

Ingredients:

1 cup cooked brown rice
1 cup unsweetened almond breeze (almond milk) or light soymilk (*use a gluten-free brand if you are on a gluten-free diet)
1 tablespoon flaked coconut (unsweetened)
1.5 teaspoons brown sugar
3 tablespoons crushed pineapple

Directions:

Put the rice and the milk in a small pot and bring to a light boil. Reduce heat to low and simmer for 7-9 minutes, stirring occasionally until the milk is absorbed and the rice thickens to a porridge consistency. Stir in the brown sugar, pineapple and coconut and cook for another 30 seconds-1 minute and serve.

Makes 2 servings

Serving size: ½ cup Calories 170 Protein 3 g Carb 30 g Fiber 3 g Sugars 10 g Fat 4 g Saturated fat 1.5 g Sodium 90 mg

In the News: Consuming Tomatoes and Tea- New Health Benefits Uncovered

2011-03-03T20:50:00.001-08:00

A few interesting articles came out this week discussing the health benefits of consuming tomatoes and drinking herbal teas. To check out the buzz about these 2 T's published in Science Daily click HERE and HERE!

Sautéed Spaghetti Squash with Spinach and Mushrooms

2011-02-25T15:37:00.000-08:00

Move over pasta, there is a new “noodle” in town. Spaghetti squash has a lot less calories and carbs plus more antioxidants than plain ol’ pasta. I cook my spaghetti squash whole in a 400 degree oven for about an hour, until soft when pierced with a knife, let it cool, cut in half and then discard only the very middle parts the parts with seeds. This leaves at least 6-7 cups of golden stringy goodness to scoop out and use as an open canvas to soak in whatever flavors I decide to add. Combining it with spinach and mushrooms in this recipe makes for a delicious nutritional powerhouse!

Ingredients:

2 cups cooked spaghetti squash
2 cloves garlic, finely chopped
1 teaspoon olive oil
2 heaping cups fresh baby spinach
One 8 ounce package of sliced mushrooms
Salt and pepper (optional)
Parmesan Cheese (optional)(*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)

Directions:

Add the garlic and a ½ teaspoon olive oil to a large pan and sauté on medium heat for a few minutes until lightly browned. Then add the second ½ teaspoon of olive oil, the mushrooms, spinach and one tablespoon water and continue to sauté for a few more minutes, stirring frequently. Finally, stir in the cooked spaghetti squash and heat through for about 3-5 minutes. Serve with a dash of salt and pepper and a light sprinkle or parmesan cheese as a garnish.

Makes about 2 heaping cups, 2 servings

Serving size: ½ recipe Calories 100 Protein 5 g Carb 17 g Fiber 4 g Sugars 6 g Fat 3 g saturated fat 0 g Sodium 60 mg

In the News: A Fiber Rich Diet Lowers Mortality Risk!

2011-02-18T08:02:00.001-08:00

A study released this week with data from the NIH (National Institutes of Health)-AARP Diet and Health Study showed an association between dietary fiber intake and the risk of death from various diseases. Scientists from the National Cancer Institute (NCI) published their findings online ahead of print Feb. 14 in the Archives of Internal Medicine.

Researchers found a correlation between dietary fiber intake and a significantly lowered risk of total death in both men and women, Fiber intake lowered the risk of death from cardiovascular, infectious and respiratory diseases by 24 percent to 56 percent in men and by 34 percent to 59 percent in women.

To read a summary of the article and journal abstract click HERE

Ridiculously Easy Peanut Butter Chocolate Oat Treats

2011-02-08T21:16:00.000-08:00

Just a few simple ingredients easily combine to create this amazing treat. Great for dessert, a snack- maybe even breakfast!

Ingredients:

1 cup oats (old fashioned, not quick)(*use a gluten-free oats such as Bob's Red Mill if you are on a gluten-free diet)
½ cup creamy natural peanut butter
½ cup light pancake syrup
3 tablespoons chocolate chips
½ teaspoon vanilla (optional)

Directions:

Add the peanut butter, maple syrup and vanilla to a small-medium pan and warm on low heat stirring frequently until blended together and softened (a very thick liquid consistency)- about 3-4 minutes. Pour in the oats and continue to stir until mixed well, about 1-2 minutes. Remove from heat and mix in the chocolate chips (they will melt- yum!) Let cool and press mixture into an 8 by 8 inch pan. (Lining the pan with parchment paper and folding it over to press down works nicely.) Chill in the fridge for an hour or more (if you can wait that long!) and cut into squares and serve. Store in the fridge.

Makes 16 squares

Serving size: 1/16th of recipe Calories 95 Protein 3 g Carb 10 g Fiber 1 g Sugars 4 g Fat 5 g Saturated fat 1 g Sodium 24 mg

Portobello Mexican Pizzas

2011-02-01T20:13:00.000-08:00

A fantastic recipe for game day or any day-it’s a spin-off of my original Portobello Pizza recipe that I previously posted.

Ingredients:

6 large portobello mushrooms (about 4-5 inches in diameter), stems removed
1 cup diced white onion
2 cups chopped red bell pepper
One 15 ounce can of black beans, rinsed well
1 cup corn, fresh, canned or frozen thawed
1 teaspoon olive oil
½ cup canned diced tomatoes
½ -1 tablespoons ground cumin
1-2 teaspoons chili powder
¼ teaspoon garlic powder
¾ cup shredded reduced fat cheddar cheese (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
1-2 tablespoons chopped fresh cilantro (optional)
salt and pepper (optional)

Directions:

Preheat oven to 350 degrees. Rinse the mushrooms well, cut out the stems (without creating a hole in the bottom) pat dry and place on a baking sheet coated with cooking spray, stem side up and bake for about 15 minutes. Meanwhile, add the teaspoon oil, onions and peppers to a medium sized pan and sauté on medium heat for about 5 minutes until lightly browned/tender. Throw in the beans, corn, tomatoes and spices and heat for another 5-7 minutes, stirring occasionally, then set aside. Remove the mushrooms from the oven and drain/blot any excess moisture. Add ½ cup of the filling to each mushroom. Place the filled mushrooms back in the oven and bake for 15 minutes. Sprinkle each with two tablespoons cheese and bake for another 2-3 minutes, until cheese is slightly melted. Add a dash of salt and pepper and top with chopped cilantro if you like and serve!

Make 6 servings

Serving size 1 mushroom Calories 180 Protein 11 g Carb 26 g Fiber 7 g Sugars 7 g Fat 3 g saturated fat <1 g Sodium 490 mg

Healthy Eating For You and Your Family…..ON A BUDGET!

2011-01-28T14:57:00.000-08:00

Trying to provide the most nutritious foods to your family for the least amount of money? Here are some easy ways to help make the most of your shopping dollars:

Tip One –going with the Grains:

Oats are a great staple, very versatile as not only a hot cereal, but also can be used in baked goods (like quick breads or cookies), home made granola and even in savory dishes like meatloaf. Many places offer generic or their own store brand versions of popular cereals and breads, so stock up on these to keep costs down. Other staples such as whole grain pasta and brown rice will last a long time- use them as fiber filled side dishes, or in main dish soups, stews and casseroles. Buy popcorn kernels and pop in an air popper for a whole grain low fat snack instead or small boxes of microwave packets. Making homemade baked goods is better and cheaper when whole grain flour is used too. Whole corn tortillas are sold in generous portions for s low price, keep long in the fridge and wonderful in soft tacos, enchiladas or homemade baked tortilla chips.

Tip Two- pack in the Protein:

Eggs are fairly cheap and high quality protein source-and can be used not only as a breakfast dish but also in egg salad, baked goods and many other recipes. Dried or canned beans are a really cheap and full of protein and fiber too- add them to salads, soups and burritos and dips. Cottage cheese is very high in protein, has some calcium and goes great with fruit or chopped veggies or even works as a topping for toast and waffles. A jar of peanut butter will last awhile and provide protein as well as healthy unsaturated fat when spread on sandwiches, toast, slice apples or celery. Buy milk, yogurt and fresh meats on sale weekly to keep costs down.

Tip Three – feast on Fruits and Veggies

Shop for fruits and veggies in season as these will likely be on sale and taste the best. Great canned fruits and veggies are pumpkin, beets, tomatoes and pineapple packed in juice (rinsed).. Buying fresh frozen fruits and veggies is a great way to get them year round, low cost and they don’t have any added sodium or sugar. Use veggies in salads, soups/stews, casseroles as in sandwiches/wraps, in omelets, as side dishes or cut up raw for a snack. Fruits are great not only as a snack but work nicely in smoothies, with cottage cheese, on top of cereal and in baked goods. A simple and cheap dried fruit, raisins are great as a snack, topped on cereal or even in salads.

Quick Bruschetta Salad for One

2011-01-21T07:45:00.000-08:00

Another low cal, quick and easy recipe to kick start healthy eating in 2011!

Ingredients:

One roma tomato, chopped
One low fat string cheese stick, cut into mall cubes or slices (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
A few fresh basil leaves, chopped
A dash of balsamic vinegar
salt and pepper to taste

Directions:

Combine all of the above in a small bowl and eat! Chill if not serving immediately.

Makes one serving

Serving size: 1 salad Calories 70 Protein 7 g Carb 4 g Fiber 1 g Sugars 2 g Fat 3 g saturated fat <1 g Sodium 180 mg

Simple Celery Soup

2011-01-14T21:33:00.000-08:00

This soup is a dieter’s dream- super low in calories, helps to fill you up and celery is a natural diuretic so it may help a bit with belly bloat as well! Oh- and not to mention, it tastes good too ☺

Ingredients:

1 teaspoon olive oil
1 finely chopped fresh garlic clove (1 teaspoon)
½ cup chopped white or yellow onion
4 cups chopped celery
3 cups chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)

Directions:

Add ½ teaspoon of olive oil to a large pot, along with the onions and garlic and sauté them on medium-high heat until lightly browned/tender, about 3-4 minutes. Put in the other ½ teaspoon of olive oil plus the chopped celery and saute some more, stirring frequently for another 3-5 minutes. Add the broth, bring to a boil, then reduce to low heat and simmer for 7-10 minute, until the celery is tender. Turn off the heat and cool for 5-10 minutes, then carefully transfer the soup into a blender. If you have a smaller blender do this in batches, instead of blending the entire amount at one time. Add only one fourth to one half of the mixture at a time (you can put the other half in a large bowl.)
**A note about blending hot liquids: in order to be safe, it is recommended when you blend hot liquids that you never fill the jar more than half full, that you put the lid on and then cover it with a dry towel and hold it down by hand. Or instead, cover with the top, but leave out the center plastic covering, place a kitchen towel on top, which will allow air to escape more gently. Also, use as slow a speed as possible. NEVER blend hot liquids fully covered and at high-initial speed...you're just inviting burns as the hot liquid quickly blends, heats up the air above it, and causes an explosion through the blender top.

Blend in batches on low speed for about a minute, until a smooth consistency is reached. Put all of the finished blended mixture back in the saucepan and warm on low heat for 5 -10 minutes, stirring frequently (to prevent the thick soup from spattering.)

Variation: to reduce sodium content you can use low sodium broth

Makes 4 cups, four servings

Serving size: 1 cup Calories 45 Protein 2 g Carb 5 g Fiber 2 g Sugars 3 g Fat 1.5 g saturated fat 0 g Sodium 780 mg

Curry Orzo Salad

2011-01-07T20:29:00.000-08:00

This spiced up whole grain salad can be served hot or cold.

Ingredients:

1 cup dry whole wheat orzo (2.5 cups cooked)
2 cups chopped cauliflower florets
1 cup chopped carrots
1 cup chicken or vegetable broth
1 teaspoon olive oil
½ to ¾ teaspoon curry powder
¼ teaspoon garlic powder
2 tablespoons golden raisins
chopped cashews (optional, for garnish)

Directions:

Cook orzo according to package directions (basically just boil one quart of water, add the orzo and simmer for about 10-15 minutes until tender), drain when done, Meanwhile add the broth, carrots and cauliflower to a large sauce pan, cover and simmer on medium heat until the veggies are slightly tender, about 5 minutes. Add the cooked orzo to the pan with the veggies, stir in the olive oil, garlic powder, curry powder and raisins and heat for another 3-5 minutes. Serve warm or chilled topped with crushed cashews as a garnish.

Makes 5 cups, 10 servings

Serving Size: ½ cup Calories 80 Protein 3 g Carb 27 g Fiber 4 g Sugars 3 g Fat 1 g saturated fat 0 g Sodium 108 mg

eNourishment turns two!

2010-12-29T13:27:00.000-08:00

It’s hard to believe that as of this week I have been blogging for two years- this is post number 185! I launched eNourishment right before ringing in 2009, thinking what better time to unleash a blog about healthy food and nutrition… after the holidays! So it’s pretty cool that each blog anniversary coincides with New Years, a key time when I reflect, regroup and set new goals. Reflection-wise, I have to say A LOT has happened in the past 2 years- all good stuff too :) I started this blog (an impetus for creating a collection of original and healthy recipes), became a first time mom to my wonderful baby girl and then moved into an awesome new home (luckily fully equipped with quite the kitchen for cooking!) All of these life developments plus my busy career can make it a challenge sometimes to keep blogging but I AM very committed and am always glad that I continue to create, cook and write. So when it comes to goals for this coming year blog-wise, not only will I keep making up yummy recipes and posting on interesting nutrition topics, but I hope to also improve my food photography, network more and learn from other bloggers, increase my blog's readership/visibility and maybe even give the overall looks of enourishment a bit of a facelift. So there are the goals, now back to reflections- I want to say thank you to all my readers and let’s take a look back some of my favorite recipes I’ve posted since eNourishment started. Happy New Year, Happy cooking!

Black Bean and Corn Enchiladas with Lime Cilantro Rice

Ken’s Vegetarian Chili for Champions

Guest Recipe: Turkey Burgers by Sonny Amou

Creative Crepes for breakfast, lunch, dinner, entertaining…you name it!

Apple Cinnamon Fruit Dip

Banana Nut Cookies

Spinach and Strawberry Salad with Strawberry Vinaigrette

Black Eyed Pea and Zucchini Jambalaya

Asian Slaw

Parmesan Crusted Chicken

Coconut Cashew Rice

Portobello Pizzas

Spinach Artichoke Dip

Mini Pumpkin Pie Ice Cream Sandwiches

Ginger Pear Cake

2010-12-23T16:42:00.000-08:00

A festive cake- great for the holidays, but doesn’t pack on the pounds!

Ingredients:

1 ¼ cups whole wheat pastry flour
1 ½ teaspoons baking soda
1 teaspoon cinnamon
1 teaspoon powdered ginger
1 egg or ¼ cup egg substitute
½ cup packed brown sugar
¼ cup margarine, melted
¼ cup light maple syrup
½ cup 0% Greek yogurt
3 cups chopped pears

Directions:

Preheat oven to 350 degrees. Mix flour, cinnamon, ginger and baking soda in a small bowl. In a larger bowl, mix the brown sugar, maple syrup, egg, margarine, and Greek yogurt. Slowly start adding the flour mixture to the larger bowl with the egg/sugar mixture until a soft thick dough is formed. Stir in the chopped pears and add batter to a 9 X 9 inch pan coated with cooking spray. Bake for 35 minutes or a toothpick comes out clean after inserted in the center.

Makes 12 servings:
Serving size: 1/12th of recipe Calories 138 Protein 3 g Carb 23 g Fiber 2 g Sugars 15 g Fat 4 g Saturated fat <1 g Sodium 233 mg

Interview: Stay Healthy During the Holiday Season

2010-12-16T10:07:00.000-08:00

I was recently interviewed for a post on a community news website called EncinoPatch. Check out the article on how to avoid holiday weight gain and stay fit during the holidays with good hygiene, exercise and tips on avoiding overeating. Click HERE. Happy Healthy Holidays!

Lemony Cream Cheese Spread

2010-12-12T10:41:00.000-08:00

I literally whipped this up right before a get-together I hosted a little while back. I was making Cucumber Water so I had plenty of lemons on hand, plus quite a bit of leftover cream cheese after making my Spinach Artichoke Dip. So I added fresh lemon juice to cream cheese, added a little powdered sugar and viola! This recipe is like a cross between a frosting and a spread. Great for serving with muffins or quick breads, like my Banana Blueberry Oat Loaf.

Ingredients:

One eight ounce tub light cream cheese
4 teaspoons powdered sugar
2 tablespoons fresh lemon juice

Directions:

Put both ingredients in a medium bowl and mix well by hand or with an electric mixer. Refrigerate if not serving immediately.

Makes 12 servings

Serving Size: 1/12 of recipe, little over 1 tablespoon Calories 42 Protein 1 g Carb 2 g Fiber 0 g Sugars 2 g Fat 3.5 g saturated fat 2 g Sodium 82 mg

Lemony Cream Spread

Spinach and Walnut Gnocchi

2010-12-05T07:26:00.000-08:00

This pasta dish is a nice departure from the traditional kind smothered with red sauce. A few simple and healthy ingredients combine to create a nice and subtle blend of earthy, fresh flavor. I found a whole wheat variety of gnocchi at Trader Joes that I was excited to try in this recipe.

Ingredients:

2 cups cooked gnocchi, preferably whole wheat (I used Trader Joes whole wheat brand)
1 teaspoon olive oil
½ cup finely chopped shallots
2 -3 cloves garlic cloves, finely chopped
6 cups of fresh spinach
½ cup chicken or vegetable broth
¼ cup white wine
3 tablespoons chopped walnuts
3 tablespoons parmesan cheese
chopped fresh basil (optional for garnish)

Directions:

Cook gnocchi according to package directions, drain and set aside. Add the teaspoon of olive oil to a large pan, throw in the shallots and garlic and brown on medium heat for about 3 minutes. Add the spinach, broth and wine and heat until spinach is slightly wilted, Stir in the cooked gnocchi and heat for another few minutes until warmed though. Top with nuts and cheese (1/2 tablespoon of each) and serve. Fresh chopped basil makes a nice garnish.

Makes 3 cups, 6 servings:

Serving size: ½ cup Calories 160 Protein 3 g Carb 21g Fiber 3 g Sugars 0 g Fat <1 g saturated fat 0 g Sodium 300 mg

Here is a Way to Make Use of All that Leftover Turkey!!!

2010-11-26T16:57:00.000-08:00

Looking to make good use of all that leftover Thanksgiving turkey piled up in your fridge? One great way is to throw it in a salad recipe- atop greens or mixed into creative "salad" sandwich fillings. After all the fuss of prep work plus cooking for the holiday is over, believe me, these simple and healthy recipes are very inviting! Not only are they easy to make (which sure is nice after the post-feast fatigue sets in) but they are also easy on the waist as well, to help balance out all those calories consumed from festive over-indulging! Use leftover turkey in my Deli Chopped Salad, Turkey Taco Salad, Barbeque Chicken Salad and Waldorf Chicken Salad recipes.. oh and of course my Tasty Turkey Salad too!

In the News: Drinking Water Before Meals Aids Weight Loss

2010-11-19T17:27:00.000-08:00

Check out this article published in the New York Times this week summarizing a few recent studies that drinking more water helps to cut calorie intake which may help with weight loss. It can't hurt to try it since drinking water is healthy anyway!

If you haven't registered for a free subscription to the New York Times to view the article, simply click HERE for the direct link to the summary of the recent study that the article is based on.

Deli Style Chopped Salad for One

2010-11-13T17:49:00.000-08:00

My husband and I are big fans of turkey ANYTHING- turkey breast, ground turkey, turkey sausage, turkey jerky…so we were thrilled to find turkey pastrami in the store a few months back. Luckily turkey is healthy so it’s a good obsession I guess and the turkey pastrami made by Jennie-O seems to fit that bill, except for being a bit high in sodium. (You have to pick your battles though, right?) We were using it for sandwiches when it occurred to me that it would be nice on a salad, so it was the inspiration for this deli style chopped salad. Oh, and another thing that makes it great is the Jarlsberg lite cheese, another find!

Ingredients:

1 cup chopped lettuce (I used butter lettuce)
½ cup chopped mushrooms
½ cup chopped cucumber
½ cup chopped carrots
½ cup chopped tomato
½ cup chopped lean cold cuts/meat, such as turkey pastrami ,turkey, chicken, ham, (or a mix)
1 ounce of low fat cheese chopped into small cubes – such as american or swiss (I used 1 slice of Jarlsberg light)
2 tablespoons low fat ranch dressing
1 tablespoon honey mustard
1-2 teaspoons vinegar (optional)
salt and pepper to taste

Directions:

Chop up all the vegetables, cheese and meat into about ¼ inch cubes, put in a medium sized bowl and toss well. In a small bowl whisk together the ranch and mustard (plus vinegar, salt and pepper if desired) and pour over the salad. Toss to mix well and serve.

Makes 1 serving

Serving size: 1 large salad Calories 300 Protein 28 g Carb 30 g Fiber 5 g Sugars 14 g Fat 9 g saturated fat 3 g Sodium 900 mg

Variation: if you are watching sodium, use low sodium cold cuts and cheese

The Kids Eat Right Campaign

2010-11-06T19:25:00.000-07:00

Now that I have a little toddler to feed, my interest in kids’ nutrition has skyrocketed! Recently I’ve been paying attention to practically every news headline, research summary and magazine article that has to do with this topic. I even went so far as to purchase the Pediatric Nutrition Handbook (the ultimate reference manual for dietitians that work with kids) to read and learn cover to cover. Even though I mainly see adults in private practice and research studies, I find children’s nutrition fascinating and very important, so when the American Dietetic Association put out a call for dietitians to help on the new Kids Eat Right Campaign, I was IN for sure! This national initiative was recently launched to support our government’s movement to combat childhood obesity and promote more healthful eating through public education projects and programs. A website has also been created as part of this program to be resource for parents and caregivers. It provides quality, reliable and fun nutrition and health information to foster optimal growth of our kids and future generations of children to come. I have submitted a bunch of my kid friendly recipes and have written a few articles for the site. Check it out!

Mini Pumpkin Pie Ice Cream Sandwiches

2010-10-31T08:11:00.000-07:00

Easy to make and filled with the flavors of fall- what could be better?! Oh, and they are also under 100 calories each with only 1 gram of fat!!

My love for ice cream sandwiches in the past has been fairly limited and somewhat specific. I was really much more an ice cream cone kid, and relished in an ice cream sundae here and there too. That was until I discovered the IT’s-IT. Created in San Francisco and understandably remaining a food legend there, this creamy vanilla ice cream in between two chewy oatmeal cookies blanketed in chocolate became a favorite. I ate them on and off as a child and then reunited with them in college when I noticed that my local corner store near my apartment carried them. They made quite the great study break indulgence! As my daily diet seems to get healthier and healthier with each year that passes, I have not really embraced ice cream sandwiches anmore and turn more to fro-yo for a sweet cold treat.

Recently I picked up a box of almond thin cookies at Trader Joes, I was really impressed with their flavor, somewhat wholesome ingredients- plus for under 20 calories a piece I was sold. Cracking them open and crunching on one here and there was nice but they seemed to beckon for some sort of spread or topping to be slathered on their thin little cracker like bodies. One night after dinner I was munching on one in the kitchen when my husband walked past me with his post dinner standard- low fat vanilla ice cream. It was then that a yummy idea hit me- a mini ice cream sandwich! Luckily the cookies worked perfectly for this recipe and refreeze very well. They are a little bit delicate so handle with care when assembling the sandwiches. With all the flavors of low fat ice cream and frozen yogurts available in the grocery isle, the possibilities are endless. I decided to doctor up the vanilla ice cream with some pumpkin and spice in the spirit of approaching Halloween.

Ingredients:

8 almond thin cookies from Trader Joes or Jules Destrooper brand (if you cannot find them use 2 graham cracker sheets-each broken into 4 small squares)
1 cup light vanilla ice cream (Edy’s or Dreyer’s slow churned work well)
1 teaspoon canned pumpkin
¼ teaspoon pumpkin pie spice
aluminum foil, cut into four 4 by 4 inch squares

Directions:

Mix the ice cream, pumpkin and pie spice in a small bowl and put back in the freezer to harden a bit for 10 minutes or so. Place one cookie/graham cracker in the middle of each of the four squares of foil. Add ¼ cup of the ice cream in the center of each and place a second cookie/graham cracker on top to make 4 sandwiches. Wrap up with foil and freeze for at least 20-30 minutes before serving.

Makes four mini sandwiches, 4 servings

Serving size: 1 mini sandwich Calories 85 Protein 2 g Carb 14 g Fiber 0 g Sugars 10 g Fat 1g saturated fat 0 g Sodium 65 mg

Pumpkin Oat Loaf, 3 ways

2010-10-24T08:56:00.000-07:00

A great basic pumpkin bread recipe with 3 fun and easy variation.

Ingredients:

1 + 1/3 cup whole wheat pastry flour (or regular whole wheat flour will do too)
½ teaspoon baking soda
1/4 teaspoon baking powder
½ teaspoon pumpkin pie spice
½ teaspoon cinnamon
1/3 cup oats
2 tablespoons canola oil
2/3 cup packed brown sugar
½ cup pumpkin puree
1 egg, and….
For Pumpkin Apple Oat loaf add 1 cup chopped apples
For Pumpkin Cranberry Oat loaf add 1/2 cup dried cranberries
For Pumpkin Walnut Oat loaf add 1/2 cup chopped walnuts
Or if you want to go crazy with it, add all three!

Directions:

Preheat oven to 350 degrees. Combine all of the above dry ingredients (flour, oats, spices, baking powder and baking soda) in a small bowl and mix well. In a larger bowl mix the brown sugar, oil, pumpkin and egg well by hand or with an electric mixer. Add the flour mixture gradually in half cup amounts and beat until mixed well. Fold in the (apples, walnuts, and or cranberries) and pour into a loaf pan sprayed with cooking spray and bake for 35-40 minutes or until a toothpick comes out clean.

Makes 12 servings
For Plain Pumpkin Oat loaf
Serving size: 1/12th of recipe Calories 130 Protein 2 g Carb 25 g Fiber 2 g Sugars 12 g Fat 3 g Saturated fat 0 g Sodium 75 mg

For Pumpkin Apple Oat loaf
Serving size: 1/12th of recipe Calories 140 Protein 2 g Carb 26 g Fiber 3 g Sugars 13 g Fat 3 g Saturated fat 0 g Sodium 75 mg

For Pumpkin Cranberry Oat loaf
Serving size: 1/12th of recipe Calories 150 Protein 2 g Carb 30 g Fiber 3 g Sugars 17 g Fat 3 g Saturated fat 0 g Sodium 75 mg

For Pumpkin Walnut Oat loaf
Serving size: 1/12th of recipe Calories 170 Protein 4 g Carb 26 g Fiber 3 g Sugars 13 g Fat 6 g Saturated fat 0 g Sodium 75 mg

For Loaded Pumpkin Apple Cranberry Walnut Oat loaf
Serving size: 1/12th of recipe Calories 190 Protein 4 g Carb 26 g Fiber 3 g Sugars 17 g Fat 6 g Saturated fat 0 g Sodium 75 mg

Mediterranean Inspired Cauliflower

2010-10-17T13:23:00.000-07:00

A zesty approach to livening up cauliflower!

Ingredients:

1 head of cauliflower, chopped into small florets (about 4 cups)
½ of a red bell pepper, diced (about ½ cup)
2 tablespoons chopped kalamata olives
1 teaspoon olive oil
¼-1/2 teaspoon garlic powder
¼-1/2 teaspoon oregano

Directions:

Cook the cauliflower until almost done- this can be done by either boiling it in a pot of water, steaming in a pyrex dish in an half inch of water, or even quicker, put it in a Glad® Simply Cooking™ Microwave Steaming Bag and heat on high for about 3-4 minutes. Meanwhile, add a half teaspoon olive oil and the chopped pepper to medium sized pan and put on medium—high heat for about 4-5 minutes, stirring occasionally until slightly tender. Then add the cooked cauliflower the other ½ teaspoon olive oil, the olives, oregano and garlic powder and sauté until lightly browned and warmed though, about 3-6 minutes.

Makes 4 servings
Serving size: 1/4 of recipe Calories 45 Protein 2 g Carb 7g Fiber 3 g Sugars 3 g Fat 2 g saturated fat 0 g Sodium 70 mg

Labels: sides, veggies, vegetarian, lower carb, lower fat, lower sodium

Chicken Curry with Dumplings

2010-10-09T21:44:00.000-07:00

This nicely spiced dish is served over whole wheat dumplings, a hearty alternative to rice.

Chicken Curry

Ingredients:

1.5 pounds chicken breast, cut into ¼ inch strips
¾ cup chopped white onion
2 cloves garlic, finely chopped
1.5 tablespoons curry powder
½ cup plus 1 tablespoon chicken or vegetable broth
1.5 cups light coconut milk
2 teaspoons of olive oil

Directions:

Add 1 teaspoon olive oil to a large pan/skille. Turn on medium heat, add the chicken breast and brown for a bit, about 3-5 minutes on each side, then remove from the pan and set aside. Add a second teaspoon of olive oil to the pan and throw in the onions, garlic and 1 tablespoon of broth and sauté on medium heat for 3-5 minutes, until tender. Return the chicken to the pan, add the coconut milk, curry powder and broth and cover and simmer for 15-20 minutes on low heat until chicken is tender.

Make 4 cups, 4 servings,

Serving size: 1 cup Calories 226 Protein 29 g Carb 5 Fiber 1 g Sugars 15 g Fat 10 g saturated fat 5 g Sodium 218 mg

Whole Wheat Dumplings

Ingredients:

1 cup whole wheat pastry flour
½ cup egg substitute or liquid egg whites
2 Tablespoons water
1/2 teaspoon salt

Combine all of the above ingredients in a small bowl, mix with a whisk or spoon until a thick dough is formed. Refrigerate for 20 minutes. Bring a medium size pot of water to a boil and drop the dough in teaspoonfuls into the boiling water (using a knife to cut away the teaspoonfuls is helpful). Once all the dough has been cut/put into the water, reduce to medium-low heat and simmer for 4-7 minutes, until dumplings are firm yet tender when pieced with a fork.

Makes 2 cups , 4 servings

Serving size: 1/2 cup Calories 130 Protein 6 g Carb 24 g Fiber 4 g Sugars 1 g Fat 0 g Saturated fat 0 g Sodium 350 mg

Soy Basil Grilled Asparagus

2010-10-03T09:25:00.000-07:00

Just a few simple ingredients can spice up this veggie.

Ingredients:

1 pound asparagus
4 tablespoons chopped fresh basil
1 teaspoon finely chopped garlic (about 1 large clove)
½ cup low sodium soy sauce (*use a gluten-free brand such as San-J if you are on a gluten-free diet)
¼ teaspoon crushed red pepper

Directions:

Wash and trim the asparagus stems about ¼-1/2 inch from the bottom. Add them and all of the remaining ingredients to a large ziplock bag, snap closed and shake well. Marinate in the fridge, preferably 12-24 hours. Once ready to cook preheat barbeque grill, or a large nonstick pan on medium heat. Discard the marinade and put the asparagus on and heat 5 minutes each side until lightly browned and slightly crispy on the edges.

Makes 4 servings

Serving size 1/4th of the recipe Calories 45 Protein 5 g Carb 7 g Fiber7 g Sugars2 g Fat 0g saturated fat 0 g Sodium 200 mg

Light Cream Cheese Frosting

2010-09-26T08:16:00.000-07:00

I came up with this recipe when trying to find a healthy but good tasting frosting recipe for my daughter’s first birthday cake- this one is tasty but not too sweet She sure liked it!

Ingredients:

One eight ounce tub light cream cheese
2 tablespoons powdered sugar

Directions:

Put both ingredients in a medium bowl and mix well by hand or with an electric mixer. Refrigerate if not serving immediately.

Makes 12 servings

Serving Size: 1/12 of recipe, little over 1 tablespoon Calories 45 Protein 1 g Carb 2 g Fiber 0 g Sugars 2 g Fat 3 g saturated fat 2 g Sodium 81 mg

Yogurt Parfait Shots

2010-09-19T07:57:00.000-07:00

Easy to make and a fun (and healthy) little dessert to serve your kids or guests.

Ingredients:

1 cup nonfat Greek yogurt
4 teaspoons honey or 4 tablespoon light maple syrup
4 teaspoons chopped nuts
handful of berries (about 12 small raspberries, 8 black berries or 2-3 cut up strawberries, or mix n’ match)

Directions:

In a small bowl combine the yogurt and honey or maple syrup. Spoon the sweetened yogurt into four shot glasses, until each is half full, this will be about 2 tablespoons for each. Add 1 teaspoon of chopped nuts the center of each glass. Then fill the glasses with the rest of the yogurt (again about 2 tablespoons per glass) and top each with a few berries.

Makes 4 servings

Serving size: 1 shot Calories 70 Protein 5 g Carb 9 g Fiber 1 g Sugars 8 g Fat 1.5 g Saturated fat 0 g Sodium 20 mg

The BAD/BETTER/BEST of Foods Challenge Post # 8

2010-09-12T08:19:00.000-07:00

CREAM CHEESE

BAD – regular cream cheese

Spread a standard serving of 2 tablespoons regular cream cheese on your bagel or toast and you’ll add 100 calories and 9-10 grams of fat, 70 percent of which is saturated fat - the “bad: kind that is linked to heart disease.

BETTER- Neufchatel cheese or whipped cream cheese

Try Neufchatel cheese or whipped cream cheese instead and 2 tablespoons will be 70-80 calories, 6-7 grams fat (1/3 less than regular cream cheese).

BEST- light cream cheese

2 tablespoons will only cost you 60 calories and 3-5 grams of fat (50 percent less than regular). Aside from on bagels and bread, try it in my Strawberry Cream Cheese and Spinach Artichoke Dip recipes.

Spinach Artichoke Dip

2010-09-06T10:31:00.000-07:00

A lower calorie version of a popular appetizer, great served warm or cold!

one 14_oz can artichokes, chopped (1.5 cups)
one 10 ounce package frozen spinach, thawed and water squeezed out (1 cup)
½ cup Greek yogurt
¼ cup light mayo (*use a gluten-free brand such as Best foods if you are on a gluten-free diet)
¼ cup light cream cheese (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
¼ cup parmesan cheese (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
¼ tsp garlic powder
salt and pepper to taste
¼ cup mozzarella cheese (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)

Directions:

Preheat oven to 350 degrees. Mix everything except the mozzarella cheese in a medium bowl. Spoon into a small baking dish and bake for 30-35 minutes covered with foil. Uncover, sprinkle mozzarella cheese and bake for another 3-5 minutes until cheese is melted.

Makes 8 servings:

Serving size: 1/8th of recipe Calories 100 Protein 6 g Carb 6 g Fiber 1 g Sugars 1 g Fat 6 g saturated fat 2.5 g Sodium 290 mg

Ridiculously Easy Sausage Pasta Toss

2010-08-30T17:04:00.000-07:00

A great way to use up sausage if you don’t feel like firing up the grill.

Ingredients:

8 ounces chicken or turkey sausage (fully cooked kind, such as Aidell’s or Hillshire Farm)
1 eight ounce package of sliced mushrooms
1 cup of chopped canned artichokes (in water, NOT canned/jarred in oil, I use Trader Joes brand)
2 cups fresh baby spinach
¼ cup chopped olives (kalamata or black)
4 ounces whole wheat, 2 cups cooked (penne or fusili works well)
1 tablespoon olive oil
¼ cup chopped fresh basil
¼ to ½ teaspoon crushed garlic (optional)
parmesan cheese (optional for topping)

Directions:

Cook pasta according to package directions. Meanwhile slice the sausage into 1/4 inch thick rounds, and brown them in a large pan with 1 teaspoon olive oil on med-high heat for a few minutes, add the mushrooms artichokes and another teaspoon olive oil and heat for another few minutes, then remove from heat until pasta is cooked. Once the pasta is done add it to the pan, plus the spinach, olives, basil and garlic and warm through on medium heat for 2-4 minutes. Sprinkle with parmesan cheese if desired.

Makes about 4 servings

Serving size: ¼ of recipe Calories 230 Protein 12 g Carb 25 g Fiber 3 g Sugars 2 g Fat 9 g saturated fat 2 g Sodium 610 mg

In the News: Eating More Green Leafy Vegetables Like Spinach And Cabbage Could Lower Risk Of Type 2 Diabetes

2010-08-23T20:55:00.000-07:00

Researchers from Leicester University in the United Kingdom did a systemic review/meta-analysis on this topic recently published in British Medical Journal, BMJ. They analyzed pooled data from six studies examining links between fruit and vegetable consumption and type 2 diabetes which suggested that increasing daily intake of green leafy vegetables such as spinach, cabbage, cauliflower and broccoli, could significantly lower the risk of developing type 2 diabetes and should be investigated further. To read a summary of this exciting research click HERE and you can check out the actual research results in BMJ by clicking HERE.

Baked Carrot Fries

2010-08-17T15:10:00.000-07:00

French fries? Forget them and try these for WAAAAAAY more antioxidants and less calories! Super easy to make too :)
Ingredients:

1 pound of carrots
cooking spray (*use a gluten-free brand such as Original PAM if you are on a gluten-free diet)
salt and pepper to taste

Directions:

Preheat oven to 400 degrees. Peel the carrots and cut them into strips about in ¼ inch thick and a few inches long. Coat a baking pan with cooking spray and spread the carrots onto it. Sprinkle with salt and pepper. Bake 15 minutes. Flip them over and coat them with a bit more cooking spray, salt and pepper and bake another 15 minutes until lightly browned.

Makes 4 servings:

Serving size: 1/4th of recipe Calories 45 Protein 1 g Carb 11 g Fiber 3 g Sugars 5 g Fat 0 g saturated fat 0 g Sodium 370 mg (sodium based on adding ½ teaspoon of salt to whole recipe)

Fresh Strawberry Cream Cheese

2010-08-10T17:12:00.000-07:00

A snappy summer spread!

Ingredients:

2 tablespoons light whipped cream cheese (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
2 tablespoons finely diced fresh ripe strawberries (about 2 medium size berries cut up)
¼ teaspoon of honey (optional)

Directions:

Put the cream cheese in a tiny bowl. Add the berries and mix well until they blend in and start to turn the cream cheese light pink. If you like it sweeter add a tiny drizzle of honey. Spread on toast, a bagel, English muffin or bread of choice.

Makes 1 serving

Serving size: Calories 80 Protein 3 g Carb 7 g Fiber 1 g Sugars 5 g Fat 4.5 g saturated fat 2.5 g Sodium 140 mg

Cucumber Water

2010-08-03T13:17:00.000-07:00

A refreshing way to perk up ordinary water without any added calories!

Ingredients:

6-8 cups water
One medium-large cucumber, peeled and sliced into thin rounds
Ice cubes
Lemon or lime wedge (optional)

Directions:

Combine all of the above in a large pitcher, chill and serve

Makes 6-8 servings

Serving size: 1 cup Calories 0 Protein 0 g Carb 0 g Fiber 0 g Sugars 0 g Fat 0 g Saturated fat 0 g Sodium 0 mg

Portobello Pizzas

2010-07-28T13:46:00.000-07:00

A portobello mushroom makes an amazing crust substitute for a pizza and it’s much lower in carbs and calories too!

Ingredients:

2 large portabello mushrooms (about 4-5 inches in diameter), stems removed
½ cup turkey or chicken sausage (precooked variety, about 1 large link) that is sliced into rounds, then sliced in half (*use a gluten-free brand such as Trader Joes or Applegate Farms if you are on a gluten-free diet)
2 tablespoons diced white onion
1/3 cp chopped red bell pepper
1 garlic clove diced (about 1 teaspoon)
1 teaspoon olive oil
2 tablespoons chopped black olives
1-2 tablespoons chopped fresh basil
2 cups torn fresh spinach
1 tablespoon water
2 tablespoons tomato sauce (optional)
4 tablespoons cheese (mozzarella, feta, goat, parmesan all work well)(*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
salt and pepper (optional)

Directions:

Preheat oven to 350 degrees. Rinse the mushrooms well, cut out the stems (without creating a hole in the bottom) pat dry and place on a baking sheet coated with cooking spray, stem side up. And bake for about 15 minutes. Meanwhile, add the teaspoon oil, sausage, onions, peppers, and garlic to a medium pan and sauté on medium heat for about 10 minutes until lightly browned/tender. Throw in the olives, spinach and sprinkle with the tablespoon water and heat for another 3-5 minutes, stirring occasionally, then set aside. Remove the mushrooms from the oven and drain/blot any excess moisture. Spread each with a tablespoon sauce (if desired) and top with the sausage/veggie mixture and fresh basil, dividing it between the two. Place the filled mushrooms back in the oven and bake for 10 -12 minutes. Sprinkle each with two tablespoons cheese and bake for another 2-3 minutes, until cheese is slightly melted. Add a dash of salt and pepper if you like and serve!

Make 2 servings

Serving size 1 mushroom Calories 210 Protein 18 g Carb 14 g Fiber 4g Sugars 4 g Fat 11g saturated fat 3g Sodium 580 mg

In the News: Vitamin D Expert Says More Than Half The World's Population Gets Insufficient Vitamin D

2010-07-20T21:38:00.000-07:00

Click here and check out this eye opening article in Medical News Today summarizing comments by Anthony Norman, a distinguished professor emeritus of biochemistry and biomedical sciences and an international expert on vitamin D. Apparently, getting enough vitamin D is becoming somewhat of a concern these days, especially as more and more people avoid exposure to sunlight in fear of increasing their skin cancer risk. A lot of research is surfacing about the benefits of this vitamin, and questions the best ways to obtain enough daily. It will be interesting to see if guidelines will change anytime in the near future!

Turkey Taco Salad

2010-07-13T21:21:00.000-07:00

A heartier salad and a great way to use up ground turkey.

Ingredients:

16 ounces lean ground turkey
1-1.5 tablespoons taco seasoning (*use a gluten-free brand if you are on a gluten-free diet)
8 cups chopped lettuce (romaine, iceberg)
½ cup shredded low fat cheese (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
¼ cup chopped avocado
¼ cup fat free sour cream or Greek yogurt
1 cup salsa, or my Pico de Gallo recipe works well
chopped cilantro (optional, for garnish)
ICB spray or olive oil using olive oil sprayer (if both n/a use 2 teaspoons of olive oil)
A few low fat tortilla chips, crushed (*use a gluten-free brand if you are on a gluten-free diet)

Directions:

Spray a medium sized pan with ICB or olive oil sprayer (if neither are available, use a teaspoon of olive oil) add the turkey meat and brown on medium heat, breaking up into small pieces, for about 5-7 minutes, Add the taco seasoning, give a few more spritzes of ICB, olive oil with the sprayer (or drizzle with 1 teaspoon olive oil) stir well and heat until cooked throughout, about 5-7 minutes. Set meat aside. Divide the lettuce into four portions and plate. Top each with ¼ of turkey mixture, 2 tablespoons cheese, 1 tablespoon chopped avocado,1 tablespoon fat free sour cream or Greek yogurt, ¼ cup salsa and crushed chips and cilantro of desired. Serve immediately.

Makes 4 servings

Serving size: 1/4th recipe Calories 230 Protein 34 g Carb 10 g Fiber 3 g Sugars 3 g Fat 6 g Saturated fat 1 g Sodium 410 mg

Asian Slaw

2010-07-06T17:14:00.000-07:00

A light and refreshing side dish.

Ingredients:

2 cups shredded green cabbage
1 cup shredded or matchstick carrots
1 cup red pepper sliced thin
1-2 tablespoons chopped fresh cilantro
2 tablespoons slivered almonds
4-5 tablespoons rice vinegar
1/2 tablespoon sesame oil
1 teaspoon sugar
½ teaspoon low sodium soy sauce (*use a gluten-free brand such as San-J if you are on a gluten-free diet)

Directions:

Add the cabbage, carrots, cilantro and almonds to a large bowl. In a smaller bowl, whisk together the rice vinegar, sesame oil, water, soy sauce and sugar and pour into the bowl with the cabbage/carrot mixture. Toss well. Chill if not serving immediately.

Makes 3.5 cups 7 servings

Serving size: 1/2 cup Calories 40 Protein 1 g Carb 6 g Fiber 1 g Sugars 3 g Fat 2 g Saturated fat 0 g Sodium 240 mg

In the News: Most Americans consume too much salt!

2010-06-29T20:54:00.000-07:00

Check out this recent report by MSNBC that notes only 1 in 18 found to eat the recommended amount or less by clicking HERE or if you want to see the press release by the CDC about the original survey that was conducted click HERE.

Better yet, click HERE to get a list of lower sodium recipes (all 83 of them!) from my blog to help cut your salt intake without compromising flavor :)

Watermelon Salad

2010-06-23T20:57:00.000-07:00

A great way to use extra watermelon-it adds a unique and refreshing flair to this savory salad.

Ingredients:

4 cups of watermelon cut into small cubes
2 tablespoons fresh chopped basil
4 tablespoons white balsamic vinegar
2 tablespoons water
2 teaspoons honey
a squeeze of fresh lemon
a dash or two of pepper
¼ cup goat cheese (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)

Directions:

Put the watermelon into a medium size bowl. In a smaller bowl, whisk together the basil, vinegar, water, honey, lemon and pepper and pour over the watermelon. Mix well to evenly coat. Sprinkle with cheese, mix a few times and serve. If not serving immediately, chill and wait to add the cheese until right before consuming.

Makes 4 cups, 8 servings

Serving size: 1/2 cup Calories 40 Protein 1 g Carb 9 g Fiber 1 g Sugars 9 g Fat 1 g Saturated fat 0.5 g Sodium 55 mg

Banana Blueberry Oat Loaf

2010-06-16T19:28:00.000-07:00

A moist, dense and delicious quick bread, with the goodness of whole grains and fruit.

Ingredients

1 cup whole wheat pastry flour (or regular whole wheat flour will do too)
2/3 cups quick oats
½ teaspoon baking soda
1/4 teaspoon baking powder
4 ounces light coconut milk
2/3 cup brown sugar
1/4 cup egg substitute (such as Egg Beaters®)
1 extra large very ripe banana, mashed
3/4 cup blueberries

Directions:

Preheat oven to 350 degrees

In a small bowl, measure flour, oats, baking powder and baking soda and mix well. In a larger bowl mix the sugar, egg substitute, coconut milk and banana. Gradually add the flour until it is mixed in completely and the batter is a smooth consistency. Fold in the blueberries. Pour into a loaf pan sprayed with cooking spray and bake for 45-50 minutes or until a toothpick comes out clean.

Makes 12 servings

Serving size: 1/12 of loaf Calories 125 Protein 2 g Carbs 27 g Fiber 2 g Sugars 14 g Fat < 1 g saturated fat 0 g sodium 83 mg

In the News: "Coffee can cut chances of developing Parkinson’s disease, according to new research"

2010-06-11T10:12:00.001-07:00

There has been a lot of buzz over the past decade about the health benefits of drinking coffee. To check out an article one of lastest findings, that sippin' java can cut the risk of developing Parkinson's disease, click HERE

BBQ Chicken Pizza for One

2010-06-06T21:04:00.000-07:00

A healthy take on a popular favorite.

Ingredients:

1 whole wheat pita
1/3 cup finely cubed cooked chicken
1-2 tablespoons barbeque sauce
1 tablespoon thinly sliced red onion
1-2 teaspoons finely chopped cilantro
¼ cup low fat cheese (mozzarella, or mixed Italian/cheddar blend)_

Directions:

Preheat oven to 350 degrees. In a small bowl mix the chicken with 1 tablespoon of the barbeque sauce. Sprinkle the pita with the cheese, add the onions, cilantro and top with chicken. Drizzle with second tablespoon of sauce if you like more. Place the pita on a baking sheet cooking spray and bake at 350 degrees for about 15 minutes or until crust is lightly browned/crispy.

Makes one serving

Serving size 1 pizza Calories 360 Protein 26 g Carb 47 g Fiber 5 g Sugars 10 g Fat 10 g Saturated 5 fat g Sodium 900 mg

Ridiculously Easy Brown Rice Pudding Treat For One

2010-06-02T07:50:00.000-07:00

A great way to use leftover rice, this treat is light and sweet, nice for a snack or breakfast

Ingredients:

½ cup cooked brown rice
½ cup unsweetened almond milk (like Almond Breeze) or light soymilk (*use a gluten-free brand if you are on a gluten-free diet)
1 tablespoon light maple syrup
½ teaspoon brown sugar
a dash or two of cinnamon

Directions:

Put the rice and the milk in a small pot and bring to a light boil. Reduce heat to low and simmer for 5 to 7 minutes, stirring occasionally until the milk absorbed and the rice thickens to a porridge consistency. Stir in the maple syrup and brown sugar, cook for another 30 seconds-1 minute. Sprinkle with cinnamon and serve.

Makes 1 serving, about ½ cup

Serving size: ½ cup Calories 175 Protein 3 g Carb 34 g Fiber 3 g Sugars10 g Fat 2.5 g Saturated fat 0 g Sodium 137 mg

Cucumber Salad

2010-05-30T10:33:00.000-07:00

A snappy lil' salad that makes a nice side dish with an Asian themed meal, or even a picnic lunch with sandwiches.

Ingredients:

3 cups cucumber- peeled, seeded, sliced thinly into rounds, then cut in half (Persian cucumbers are also nice to use)
1/4 cup + 1 tablespoon seasoned rice vinegar
1 tablespoon water
1 teaspoon sugar
1 teaspoon sesame seeds
a few dashes of red pepper (optional, if you want to add a spicy kick)

Directions:

Put the cucumber in a medium bowl. In a separate smaller bowl, whisk the remaining ingredients together and pour over the cucumbers. Mix well and chill before serving.

Makes 3 cups, 6 servings

Serving size 1/2 cup Calories 20 Protein 1 g Carb 5 g Fiber 1 g Sugars 4 g Fat 0 g Saturated 0 fat g Sodium 250 mg

Mexican Style Skillet Potatoes

2010-05-26T13:36:00.000-07:00

This is, in a way, a variation on my original Skillet Potatoes recipe. Black beans add some extra fiber and the potatoes are spiced up to add some fiesta flair.

Ingredients:

2 extra large white potato (approximately 6’ x 2.5’’) or 2 medium, scrubbed well (leftover baked potatoes in the fridge are great, easier to cut)
1 red bell pepper, chopped
1 medium while onion, chopped
One 15 ounce can black beans, rinsed
One 15 ounce corn (fresh, canned or thawed frozen)
1 tablespoon cumin
1 tablespoon chili powder
salt and pepper to taste
chopped cilantro, (optional, for garnish)
green onion (optional, for garnish)
fat free sour cream or nonfat Greek yogurt (optional, for garnish)
ICB spray or olive oil using olive oil sprayer (if both n/a use 2 teaspoons of olive oil)

Directions:

If you are starting with raw potato- pierce with a fork and microwave on high until tender (about 8 minutes each). Cool for bit and cut into cubes. Spray a large skillet or pan with ICB/olive oil sprayer or drizzle with 1 teaspoon olive oil and add the pepper and onions. Sauté on medium heat for about 5-7 minutes, until just before brown. Add the potatoes, corn, black beans and spices into the pan and give a few more spritzes of ICB, olive oil with the sprayer (or drizzle with 1 teaspoon olive oil) and stir well and heat until browned and warm throughout, about 7-10 minutes (if using cold leftover potatoes, it will take a few minutes longer). Add salt and pepper to taste and garnish with fat free sour cream/Greek yogurt and green onion/ and or cilantro

Variation: You can substitute sweet potatoes to up the antioxidants in this dish or if you just like the taste better.

Makes 6.5 cups , 13 servings

Serving size: 1/2 cup Calories 130 Protein 4 g Carb 25 g Fiber 5 g Sugars 3 g Fat 1.5 g Saturated fat 0 g Sodium 180 mg

In the News.."Ingredient in Dark Chocolate Could Guard Against Stroke"

2010-05-22T16:14:00.000-07:00

There has been A LOT of buzz over the past few years about the heart protective effects of eating chocolate, namely dark chocolate (in small amounts, of course!) To check out an article I found this week that summarizes recent research on chocolate consumption and it's potential to also decrease stroke risk, click HERE

Wholesome Granola

2010-05-19T12:29:00.000-07:00

Ok, to be honest this granola is not exactly super low fat or low calorie but a little goes a long way and it is very nutritious! It has healthy unsaturated fat, is low in sugar, and it is a good source of fiber.

3 cups old fashioned oats (*use a gluten-free brand such as Bob's Red Mill if you are on a gluten-free diet)
1/2 cup nuts (pecans, walnuts, almonds)
1/2 cup pepitas (green pumpkin seeds)
1/2 cup finely shredded unsweetened coconut
2 tablespoons brown sugar
2 tablespoons canola oil
1/2 cup light maple syrup
1/2 cup raisins

Preheat oven to 300 degrees. In a large bowl, mix together oats, nuts, pepitas, coconut and, brown sugar and set aside. In a small bowl, combine the oil and the maple syrup and pour into the bowl with the oat mixture. Mix well and spread onto a baking sheet coated with cooking spray. Bake for 25 –30 minutes, stirring every 7-10 minutes, until the granola is lightly browned. Remove from oven and stir in raisins. Cool completely before enjoying and store in an airtight container.

Makes 5 cups, 15 servings

Serving size: 1/3 cup Calories 170 Protein 4 g Carb 21 g Fiber 3 g Sugars 7 g Fat 8 g Saturated fat 1.5 g Sodium 42 mg

Whole Wheat Orzo Salad with Zucchini, Olives and Feta

2010-05-16T11:10:00.000-07:00

A light and refreshing whole grain pasta salad.

Ingredients:

1 cup uncooked whole wheat orzo
2 cups sliced zucchini
¼ cup chopped black olives
¼ cup reduced fat feta cheese
¼ cup chopped fresh basil
1 tablespoon plus 1 teaspoon olive oil
1 tablespoon lemon juice
¼ teaspoon garlic powder
Salt and pepper to taste

Directions:

Cook orzo according to package directions. Meanwhile add one teaspoon olive oil to a medium sized pan, add zucchini and sauté on medium heat for about 5 minutes, until slightly tender, stir in the olives and basil and remove from heat. In a small bowl whisk together one tablespoon olive oil, lemon juice, garlic powder, salt and pepper. In a medium bowl, toss together the cooked/drained orzo and zucchini mixture. Stir in the olive oil and lemon dressing and feta cheese and serve at room temperature or cold. Chill if not serving immediately

Makes 3.5 cups, 7 servings

Serving size: 1/2 cup Calories 122 Protein 4.5 g Carb 18 g Fiber 4.5 g Sugars < 1 g Fat 3.5 g Saturated fat <1 g Sodium 110 mg

"Un"-fried Bananas

2010-05-14T10:27:00.000-07:00

These bananas melt in your mouth and taste so rich that it is hard to believe this is a healthy dessert. It also makes a great filling for the whole wheat crepes recipe have previously posted.

Ingredients:

2 medium bananas, cut vertically into ½ inch thick slices
1 tablespoon brown sugar
10 -15 sprays ICB or 1 teaspoon light margarine or light whipped butter
2 tablespoons chopped nuts (optional for garnish)
1 tablespoon fat free caramel sauce (optional for garnish)
2 tablespoons fat free whipped topping or vanilla frozen yogurt (optional for garnish)

Directions:

Spray a small pan with ICB or coat with 1 teaspoon light margarine or light whipped butter on medium heat. Add the banana slices and heat on one side for a 2-3 minutes. As they start to soften, flip them over and sprinkle with brown sugar and continue to heat for another 1-2 more minutes until evenly coated and the bananas are soft yet still holding their shape. Remove from heat, and top with chopped nuts, drizzle with caramel sauce and/or top with fat free whipped topping/vanilla frozen yogurt for a decadent but healthy treat!

Makes 2 servings
Serving size: ½ recipe: Calories 230 Protein 3 g Carb 42 g Fiber 4 g Sugars 26 g Fat 7 g saturated fat 2 g Sodium 65 mg

Serving size: ½ recipe (without nuts, caramel or whipped cream): Calories 130 Protein 1 g Carb 34 g Fiber 3 g Sugars 21 g Fat 0 g saturated fat 0 g Sodium 30 mg

New Segment: In The News.....

2010-05-09T08:19:00.000-07:00

I have decided to add a new feature to my blog in which I will highlight the latest news/research about food and nutrition. Being a dietitian, I am lucky to have access to a lot of interesting info and thought it would be cool to share it with you!

So here is the first tidbit I am going to share- a study in the Journal of the American Medical Association (JAMA) that reports "Added Sugars Appear to Affect Cholesterol". To ready about the study, nicely summarized by the New York Times, including a link to the original study published in JAMA, click HERE.

Pico de Gallo

2010-05-05T18:25:00.000-07:00

A refreshing, easy and healthy salsa developed by my husband. It makes a great accompaniment to fajitas, a taco salad and omelets. Also-mix it with some avocado you’ve got instant, delicious guacamole!

Ingredients:

3 large tomatoes, finely chopped
1 medium to large onion, finely chopped
2 Anaheim chili peppers, diced
½ cup finely chopped cilantro
juice of 1 lime
juice of 1 lemon

Directions:

Toss all of the above ingredients together and chill before serving. If you like more spice you can add jalapeno peppers as well.

Makes 5 cups, 20 servings

Serving size: 1/4 cup Calories 10 Protein 0 g Carb 2 g Fiber 1 g Sugars 1 g Fat 0 g
Saturated fat 0 g Sodium 0 mg

The BAD/BETTER/BEST of Foods Challenge Post # 8

2010-05-02T07:59:00.000-07:00

APPLES

BAD – apple juice

Most apple juices have zero fiber and some even have added sugar as well. In order to keep calories, grams of carb and sugar comparable to that of a fresh apple, you would have to keep your portion of juice to a measly ½ cup! Most people are inclined to drink at least 8 ounces if not 12 ounces or more and this can easily add up to 2 or three times the calories, carbs and sugar vs. a whole apple, with no fiber along with it.

BETTER- unsweetened applesauce

Surprisingly, many applesauce brands have as much as 2 or 3 grams of fiber and decent amounts of carb, or sugar- comparable to a fresh apple. Some are even fortified with fiber and other nutrients too, like those from Mott’s. What’s nice is that is common for applesauce to come in proportioned 4 ounce packs which are great as snacks or as a side with a meal. It also is great to use to replace fat in baking, like in my Choco-chip cookie recipe.

BEST- fresh apples

A fresh apple has no added sugar and in it’s whole form retains all the fiber and has important nutrients such as vitamin C and potassium. A small apple contains only 50-60 calories, 14 grams carb, and as much as 3-4 grams of fiber. Try them in my Quick Slaw recipe.

Apple Cinnamon Baked Oatmeal

2010-04-29T14:14:00.000-07:00

A cross between a cake, cookie and a bowl of oatmeal, this make ahead treat is handy to heat up and have for a quick healthy breakfast or snack. You can add a touch more brown sugar if you like it sweeter and a splash of milk for more creaminess.

Ingredients:

2 cups rolled oats (not instant)(*use a gluten-free oats such as Bob's Red Mill if you are on a gluten-free diet)
1 1/2 cups skim milk or almond milk (I actually used unsweetened almond breeze)
1/2 cup egg substitute or egg whites
1/2 cup packed brown sugar
1 teaspoons baking powder
1 tablespoon melted margarine (*use a gluten-free brand such as I Can't Believe It's Not Butter if you are on a gluten-free diet)
½ teaspoon cinnamon
1 1/2 cups chopped apples

Preheat oven to 350 degrees. In a small bowl mix the milk, brown sugar, egg substitute/whites, margarine and cinnamon together. In a larger bowl combine the oats and the baking powder. Pour the wet mixture into the bowl with the oats, add the apples and mix well. Spoon the mixture into a 8 x 8 inch pan coated with cooking spray and bake for 30-40 minutes, until top is firm and a toothpick comes out clean in the center.

Makes 9 servings

Serving size: 1 square (1/9th of recipe) Calories 160 Protein 4 g Carb 30 g Fiber 3g Sugars 18 g Fat 3 g Saturated fat < 1g Sodium 80 mg