Tag Archives: recipes

Healthy Pumpkin Bars

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Pumpkin Bars

A guiltless treat to push you through the fall season.

1 cup low-fat graham cracker crumbs
2 Tbsp. light butter, melted
4 egg whites
15-oz. can solid pumpkin
14-oz. can fat-free sweetened condensed milk (not evaporated milk)
1 tsp. pure vanilla extract
2 Tbsp. powdered sugar
1 1/2 tsp. cinnamon
1/2 tsp. salt
1/4 tsp. ground nutmeg
1/4 tsp. ground ginger
1/2 cup fat-free whipped topping (optional)
Nonstick cooking spray

Preheat oven to 425 degrees F. Spray an 8×8-inch cake pan or baking dish with nonstick cooking spray.

Combine graham cracker crumbs with butter and mix well. The crumbs should almost stick together. Pour into prepared baking dish. Using waxed paper, press crumbs to evenly cover bottom of dish. Set dish aside.

In a large bowl, lightly beat egg whites. Add pumpkin and condensed milk, and mix well. Add remaining ingredients except whipped topping, mixing until well combined. Pour mixture over crust and bake 15 minutes. Reduce temperature to 350 degrees F and bake an additional 20 minutes or until a knife inserted in the center comes out clean.

Cool, then slice into bars. Serve with fat-free whipped topping, if desired. Makes 16 bars.

Per bar (with whipped topping): 121 calories, 3 g protein, 22 g carbohydrate, 2 g fat, 1 g fiber.

Original version, per serving: 165 calories, 3 g protein, 20 g carbohyd rate, 9 g fat, 1 g fiber.

CHEF’S TIPS
* Use butter-flavored cooking spray to keep low-fat baked goods from sticking to pans without adding fat.

* Substitute fat-free sweetened condensed milk for heavy cream In desserts such as pumpkin bars, key lime pie and fudge. It can cut the fat content of such desserts by as many as 20 grams per serving and the substitution is hardly noticeable.

This recipe was found in Muscle and Fitness Hers magazine.

Fit Tip Tuesday {No.17}

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Need a Healthy Snack?

How to keep pre-sliced apples and pears from browning

 

Are you someone who uses the excuse, I can’t eat healthy because I am too busy? As someone who is always on the go, I have found one of the cheapest and least expensive ways to eat healthy requires just a few simple steps and a little pre-planning.

cutter on applecutter in apple

apple cut

1. Use an inexpensive apple slicer, to core and slice apple quickly

2. Soak them in a bowl of cold salt water for 3-5 minutes. Not too much salt, or it effects the taste of the fruit. Dissolve 1/2 teaspoon of salt per 1 quart (4 cups) of water.

3. Soak them in a bowl of cold lemon water for 3-5 minutes. This is better than squeezing the lemon juice directly on the fruit, unless you don’t mind the fruit tasting really lemony. Mix 1 tablespoon of lemon juice per 1 cup of water.

4. Soak them in a bowl of Sprite, 7-Up, or a similar lemon-lime, carbonated soda for 3-5 minutes. I don’t know if there’s really citrus in these sodas, and I don’t know why this works; but it does.

5. Sprinkle them with Fruit Fresh. This is a citric acid powder that most stores have with their canning supplies.

A quick soak, and your apple or pear slices are ready to store in the fridge.

After soaking the fruit slices, drain off the liquid and store them in a ziploc bag in the fridge. Squeeze as much air out of the bag as possible before sealing it.

Fit Tip Tuesday {No.13}

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Are you tired of value meals, take-out, and fast food?

Take the $5 challenge— I pledge to share a fresh, healthy meal, that costs less than $5–because slow food shouldn’t have to cost more then fast food.

Join me in taking the challenge, post on the Take $5 challenge website or post your favorite recipes here and I will post them for you!

 

Rocco’s Tacos- Cinco de Mayo

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For Cinco de Mayo, I decided to visit my friend Erika in sunny Florida. To kick off our weekend festivities we ate lunch at Rocco’s Tacos! The food, margaritas, and company were simply divine followed by music and dancing at SUNFEST!

This is a photo of the best guacamole and chips I have ever eaten! I did a quick google search and here is the recipe:

Recipe: Rocco’s Tacos guacamole

September 15, 2011- The Sun Sentinel
Rocco’s Tacos guacamole
1 Haas avocado, halved and seeded
 
1/4 teaspoon salt
 
1 teaspoon chopped tomato

1/2 teaspoon chopped red onion
 
1/2 teaspoon fresh cilantro, chopped
 
1/2 teaspoon diced jalapeno

Inner rib and seeds of jalapeno, to taste*

Part 1

Scoop the flesh from the ripe avocado into a molcajete, or bowl. Coarsely mash together the avocado and salt. Add tomato, red onion, cilantro, diced jalapeno and seeds, as desired. Mix with a rubber spatula until well combined.

Part 2

Serve with fresh, warm tortilla chips.

Makes 4 servings.

* To vary the heat (spiciness) of the guacamole, use a demitasse spoon to scoop out the inside ribs and seeds of a fresh jalapeno pepper, releasing the pepper oil. The heat variance that the chef gives is: 1/8 spoon for medium, 1/4 spoon for hot and 1 spoon for extra-spicy.

** Recipe also includes a dose of Rocco’s spice blend, available for purchase at the restaurant.

Nutrition information per serving: 81 calories, 82% calories from fat, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 4 g carbohydrates, 1 g protein, 149 mg sodium, 3 g fiber

Put your Power 9 into Play

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You may have read my posts or pages pertaining to the Blue Zone Project. As an advocate for this project, it is important to practice a few of the behavior and lifestyle changes recommended to making you live longer, and live better.

The saying, you are what you eat may ring true.¬†According to the¬†USDA, adults¬†should eat 2-3 cups of vegetables daily. Instead plan meals around the vegetables, removing them from the sidelines. You may even consider starting your meal with a salad. Salads can showcase a variety of fresh veggies, from green peppers, broccoli, carrots, tomatoes, and more! Go light on dressing and don’t be afraid to add a lean protein such as chicken or fish.

The CDC (Centers for Disease Control) has a great website that list a fruit of the month, tips, recipes, interactive tools, and more!

Pesto Minestrone Soup

Ingredients:

Minestrone
2 cups coarsely chopped cauliflower (the equivalent of about 2 small heads)
1-1/2 cups chopped zucchini (1-2 medium)
3 14.5 oz low sodium chicken broth
1 16 oz can diced tomatoes, drained
1 cup uncooked elbow macaroni or small pasta shells
3 cup kidney beans or black-eyed peas, drained and rinsed
1 cup sliced carrot
1 cup chopped onion
Pesto
2 Tbsp olive oil
2 garlic cloves
1 cup fresh, loosely packed basil leaves
1 Tbsp water

Directions:

Minestrone
In a 5-6 quart saucepan bring 1/2 cup water to boil and add tomatoes, cauliflower, onion and carrots; reduce heat and simmer covered 10 minutes or until vegetables are tender. Add zucchini, beans, broth and pasta. Return to a boil, reduce heat and simmer uncovered 10 minutes.
Pesto
Put all pesto ingredients in food processor or blender and process until very finely chopped. Just before serving, remove soup from heat and stir in pesto.

I found this recipe on http://www.fruitsandveggiesmatter.gov/index.html