Servings 10 ( 1/3 cup salsa and 1 ounce baked tortilla chips each)
PREP 20 minutes CHILL 4 hours
Carb Per Serving: 8 gram
1 15 - ounce can black beans, rinsed and drained
1 1/2 cups chopped and seeded cucumber (1 medium)
1/2 cup chopped tomato ( 1 medium )
1/2 sliced green onion (4)
1/4 cup lime juice
1 tablespoon snipped fresh cilantro
1 tablespoon olive oil
1/2 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon cayenne pepper
Tomato wedges (optional)
Baked tortilla chips
In a medium bowl combine beans, cucumber, tomato, green onions, lime juice, cilantro, oil, cumin, salt, and cayenne pepper. Cover and chill for 4 to 24 hours. If desired, garnish with tomato wedges. Serve with baked tortilla chips.
Per Serving: 47 cals., 2 g total fat (0 g Sat.), 0 mg chol., 136 mg sodium, 8 g carb., 2 g fiber, 3 g pro.
Exchanges: 0.5 starch, 0.5 fat. Carb choices: 0.5
Wednesday, November 30, 2011
Tuesday, November 22, 2011
Pumpkin Protein Shake!
Ingredients for one shake.....
3 large ice cubes
1/2 cup canned pumpkin PLAIN puree
1/3 cup no sugar added apple juice (opt: 1/3 cup frozen apple peeled)
1/2 cup unsweetened soy milk (opt: 1/2 cup fat free skin milk)
1-2 packets of Splenda
1/4 tsp. cinnamon
1/4 tsp. nutmeg
1/4 tsp. clove
1/4 tsp. ginger
1 scoop LOW SUGAR vanilla protein powder
Directions:
Add ice, wet ingredients and dry ingredients to blender. Blend until shake consistency and enjoy!!
3 large ice cubes
1/2 cup canned pumpkin PLAIN puree
1/3 cup no sugar added apple juice (opt: 1/3 cup frozen apple peeled)
1/2 cup unsweetened soy milk (opt: 1/2 cup fat free skin milk)
1-2 packets of Splenda
1/4 tsp. cinnamon
1/4 tsp. nutmeg
1/4 tsp. clove
1/4 tsp. ginger
1 scoop LOW SUGAR vanilla protein powder
Directions:
Add ice, wet ingredients and dry ingredients to blender. Blend until shake consistency and enjoy!!
A Healthy Thanksgiving!
Follow some simple swaps to slash fat and calories:
1. Turkey is a lean protein so you can indulge guilt free but limit the skin - this is where the majority of the saturated fat is and have only a spoon or two of gravy.
2. Instead of sweet potato casserole, try thickly sliced baked sweet potatoes, brushed with butter and sprinkled with cinnamon.
3. Instead of green bean casserole, try roasted vegetables.
4. If making traditional meat stuffing, you can use 93% lean ground beef and chicken sausage instead of pork sausage to add extra flavor. Meat stuffing is a better alternative to cornbread stuffing.
5. Try a salad instead of bread to complement the meal. Dress with a good quality balsamic vinegar and olive oil.
6. One spoon is enough to satisfy your craving for the cream and cheese based dishes.
7. Try a little of everything but go for small portions.
8. Don't go to the dinner table hungry. Eat a sensible breakfast and eat a sensible snack every three to four hours.
9. Skip the pecan pie and opt for a small slice of pumpkin pie and save about half the calories.
10. Don't waste calories by picking on everyday food right before the meal. You can have crackers, cheese, and dips anytime!
1. Turkey is a lean protein so you can indulge guilt free but limit the skin - this is where the majority of the saturated fat is and have only a spoon or two of gravy.
2. Instead of sweet potato casserole, try thickly sliced baked sweet potatoes, brushed with butter and sprinkled with cinnamon.
3. Instead of green bean casserole, try roasted vegetables.
4. If making traditional meat stuffing, you can use 93% lean ground beef and chicken sausage instead of pork sausage to add extra flavor. Meat stuffing is a better alternative to cornbread stuffing.
5. Try a salad instead of bread to complement the meal. Dress with a good quality balsamic vinegar and olive oil.
6. One spoon is enough to satisfy your craving for the cream and cheese based dishes.
7. Try a little of everything but go for small portions.
8. Don't go to the dinner table hungry. Eat a sensible breakfast and eat a sensible snack every three to four hours.
9. Skip the pecan pie and opt for a small slice of pumpkin pie and save about half the calories.
10. Don't waste calories by picking on everyday food right before the meal. You can have crackers, cheese, and dips anytime!
Friday, November 11, 2011
Easy Chicken Salad
Makes 6 servings
2 (12.5 oz.) cans salt-free white meat chicken packed in water, drained
1/2 cup celery, diced
1/2 cup onion, diced (purple or white)
1/4 cup of unsalted, unoiled walnuts or pecans, chopped
1 cup seedless grapes, halved, or 1/2 cup raisins or dried cranberries
Toss all together with dressing
Dressing
1/2 cup plain non fat Greek yogurt
1/2 cup fat free sour cream
1 tablespoon Dijon mustard
1 teaspoon curry powder
1/2 teaspoon of pepper
Combine all in small bowl and mix well
Serving Suggestion: Scoop seeds out of tomato or bell pepper and serve a scoop of chicken salad inside or serve over a piece of whole wheat toast or a plate of mixed greens or baby spinach
Nutritional Analysis (1 serving)
Calories 260
Total Fat 10.5 g
Sodium 326 mg
Carbs 15 g
Fiber 2 g
Sugars 7 g
Protein 28 g
2 (12.5 oz.) cans salt-free white meat chicken packed in water, drained
1/2 cup celery, diced
1/2 cup onion, diced (purple or white)
1/4 cup of unsalted, unoiled walnuts or pecans, chopped
1 cup seedless grapes, halved, or 1/2 cup raisins or dried cranberries
Toss all together with dressing
Dressing
1/2 cup plain non fat Greek yogurt
1/2 cup fat free sour cream
1 tablespoon Dijon mustard
1 teaspoon curry powder
1/2 teaspoon of pepper
Combine all in small bowl and mix well
Serving Suggestion: Scoop seeds out of tomato or bell pepper and serve a scoop of chicken salad inside or serve over a piece of whole wheat toast or a plate of mixed greens or baby spinach
Nutritional Analysis (1 serving)
Calories 260
Total Fat 10.5 g
Sodium 326 mg
Carbs 15 g
Fiber 2 g
Sugars 7 g
Protein 28 g
Wednesday, November 9, 2011
Holiday Party Food Strategies
We all know that the holidays are around the corner and that means parties and family gatherings are near! Delicious food and cocktails will be surrounding us and we need to keep our temptations in check! Here are some helpful hints to consider during the season:
1. Dress to eat less - wear the tight fitting dress or pair of pants that make you look great and feel good about yourself AND that doesn't allow room to eat too much!
2. The party isn't ALL day - On the day of the party, pace yourself through breakfast and lunch with smaller protein based meals. Save your fat and carbohydrate intake for later at the party!
3. Get a workout in so you can afford to consume some extra calories!
4. Eat before you go - Eat a small, healthy, high protein meal before you go to the party. This will prevent you from being ravenous and less likely to indulge!
5. Visit with friends rather than the food - make your plate of food ONE time and move to another location to eat and you will be less likely to go back for seconds!
6. Drink WATER - drinking water will help fill your belly and also keep you hydrated while consuming alcohol. Good rule of thumb is to have a cup of water in between each alcoholic beverage!
7. Make the calories count - Try new foods that you have not tasted before. Don't waste calories on familiar foods. Remember PORTION CONTROL. Small finger foods can add up quickly. Stick to vegetables and finger sandwiches filled with turkey, ham and roast beef. Try to avoid the chicken, egg, and tuna salads because they are filled with a lot of mayonnaise! Go easy on the cheese trays too!
Most importantly, enjoy yourself!! This isn't meant to make you the "party pooper" but to keep it in perspective. I'm not sure about you, but I feel much better the next day after a party when I know I didn't consume a ridiculous amount of calories! However, if you do then remember the next day is a new one and to eat really clean and healthy!
1. Dress to eat less - wear the tight fitting dress or pair of pants that make you look great and feel good about yourself AND that doesn't allow room to eat too much!
2. The party isn't ALL day - On the day of the party, pace yourself through breakfast and lunch with smaller protein based meals. Save your fat and carbohydrate intake for later at the party!
3. Get a workout in so you can afford to consume some extra calories!
4. Eat before you go - Eat a small, healthy, high protein meal before you go to the party. This will prevent you from being ravenous and less likely to indulge!
5. Visit with friends rather than the food - make your plate of food ONE time and move to another location to eat and you will be less likely to go back for seconds!
6. Drink WATER - drinking water will help fill your belly and also keep you hydrated while consuming alcohol. Good rule of thumb is to have a cup of water in between each alcoholic beverage!
7. Make the calories count - Try new foods that you have not tasted before. Don't waste calories on familiar foods. Remember PORTION CONTROL. Small finger foods can add up quickly. Stick to vegetables and finger sandwiches filled with turkey, ham and roast beef. Try to avoid the chicken, egg, and tuna salads because they are filled with a lot of mayonnaise! Go easy on the cheese trays too!
Most importantly, enjoy yourself!! This isn't meant to make you the "party pooper" but to keep it in perspective. I'm not sure about you, but I feel much better the next day after a party when I know I didn't consume a ridiculous amount of calories! However, if you do then remember the next day is a new one and to eat really clean and healthy!
Saturday, November 5, 2011
Southwestern Layered Bean Dip
Plenty of black beans, salsa and chopped fresh vegetables mean a healthy amount of dietary fiber in this Tex-Mex layered dip. We use reduced-fat sour cream along with reduced fat cheese to make the dip lighter without compromising great taste. Be sure to have lots of BAKED tortilla chips!
12 servings, about 1/2 cup each
Active Time: Total Time:
Nutrition Profile
Ingredients- 1 16-ounce can nonfat refried beans, preferably “spicy”
- 1 15-ounce can black beans, rinsed
- 4 scallions, sliced
- 1/2 cup prepared salsa
- 1/2 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 1/4 cup pickled jalapeño slices, chopped
- 1 cup low fat shredded Monterey Jack, or Cheddar cheese
- 1/2 cup reduced-fat sour cream
- 1 1/2 cups chopped romaine lettuce
- 1 medium tomato, chopped
- 1 medium avocado, chopped
- 1/4 cup canned sliced black olives, (optional)
Preparation
- Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
- Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
- Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).
Tips & Notes
- Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 1 day. To serve, continue with Steps 2 & 3.
Thursday, November 3, 2011
Clean Cheats!!
Dark Chocolate - rich in antioxidants which helps fight diseases
Non-fat lattes - provides protein and calcium from the milk, but also antioxidants from the coffee
Full-fat cheese - 1 OUNCE (portion control)
Frozen banana shake - take 1 frozen, overripe banana and blend with a cup of lowfat milk
Non-fat lattes - provides protein and calcium from the milk, but also antioxidants from the coffee
Full-fat cheese - 1 OUNCE (portion control)
Frozen banana shake - take 1 frozen, overripe banana and blend with a cup of lowfat milk
Sweet Potato Hash
I have not tried this YET, but the ingredients are clean and it sounds really good, well if you like sweet potatoes of course! I love how they incorporated the eggs in for protein and good fat. Let me know what you think!!
1/2 cup onion, chopped
1/2 cup bell pepper (red, orange, yellow)
1 chicken sausage , diced (could also use lean ground meat or turkey)
1/2 tsp. cumin
1 sweet potato shredded
2 eggs
salt and pepper to taste
Hot sauce (optional)
4 Easy Steps:
1. Saute onion, bell pepper, meat, and cumin. Cook for 3 minutes, stirring frequently
2. Add sweet potato and hot sauce. Cook 4 to 5 min.
3. Fry or scramble eggs in a separate pan.
4. Place eggs over hash, season and serve
Makes 2 servings - 224 calories PER serving, Total fat 9g, Carbs 22g, Fiber 4g, Sugars 9g, Protein 16g
1/2 cup onion, chopped
1/2 cup bell pepper (red, orange, yellow)
1 chicken sausage , diced (could also use lean ground meat or turkey)
1/2 tsp. cumin
1 sweet potato shredded
2 eggs
salt and pepper to taste
Hot sauce (optional)
4 Easy Steps:
1. Saute onion, bell pepper, meat, and cumin. Cook for 3 minutes, stirring frequently
2. Add sweet potato and hot sauce. Cook 4 to 5 min.
3. Fry or scramble eggs in a separate pan.
4. Place eggs over hash, season and serve
Makes 2 servings - 224 calories PER serving, Total fat 9g, Carbs 22g, Fiber 4g, Sugars 9g, Protein 16g