Today is Super Bowl Sunday! After much discussion over the past few weeks we settled on a slightly less than traditional Super Bowl feast — a Chinese Buffet 🙂 I’ll be making (all as healthy as possible…but this is a special occasion so….):
Chicken Fingers – Steak Teriyaki – Teriyaki Chicken Wings – Veggie Fried Rice – Egg Rolls – Duck Sauce – Chinese Gravy
I’ll be posting more photos and recipes later, but for now here is my Duck Sauce recipe. Eric loves duck sauce, but the store bought varieties are basically nothing but high-fructose corn syrup so he challenged me to make a healthy one. It passed the first taste test as I was preparing it and it’s now cooling in the fridge awaiting kick off.
Chinese Duck Sauce
1 cup apricot jam (I used All Fruit)
1 Tablespoon vinegar
1 teaspoon onion powder
1/4 teaspoon ginger powder
1/4 teaspoon allspice
1/8 teaspoon garlic powder
1/8 teaspoon cayenne pepper
1 teaspoon honey (I used Agave)
1/3 cup water (approximately – add slowly until you get a slightly thinner sauce than you want – it will thicken again when it’s cool)
Whisk the ingredients together well in a medium sauce pan. Bring to a boil on low heat; stirring almost constantly. Cool the sauce and store in the refrigerator.
2 Tablespoons olive oil
2 Tablespoons margarine (I use Smart Balance Light)
2 – 6 oz. Salmon filets
1/2 cup onion, chopped
6 cloves garlic, minced
1 teaspoon red pepper flakes
3 leaves fresh basil, chopped
1/2 cup white wine (or you can eliminate the wine and use 2 cups of chicken broth)
1-1/2 cups fat free, low-sodium chicken broth
1 lb. whole wheat spaghetti, cooked according to package directions (no salt)
Heat the olive oil over medium in a skillet, melt in the butter. Add Salmon; season with a little cracked black pepper and a sprinkle of garlic powder. Saute over medium heat and break up the filets as they cook. When the Salmon is about half cooked add onions and continue sauteing until the salmon is almost done and the onions are soft. Now add the garlic, pepper flakes, basil; continue sauteing for another minute or two. Add the wine to deglaze the pan and then add the broth and simmer for 3 – 4 minutes. Pour entire mixture over cooked pasta; mix well. Serve with plenty of grated Parmesan!
I just recently started making some recipes in my crock pot and I can’t believe I went without it for so long! I love putting it together in the morning and then having a delicious meal at the end of the day. I can work later in the day, still get in a great workout (I just started P90X3…more about that in another post), shower or a hot bath, and then sit down to a yummy hot meal. I’ve always loved baked beans, but I haven’t owned a bean pot in years so I haven’t made them. Give this recipe a try and let me know how you like it.
1 pound navy beans
The first thing you’ll need to do is soak your beans. I never remember to do this the night before, so I use the “quick soak” method. Rinse your beans in a strainer; looking for bad beans, rocks, dirt, etc. Dump the beans into a large stockpot and cover with about 5 cups of water. Bring to a boil and then let them continue to boil for 2 minutes; then take off the heat, cover, and let them sit for 1 hour. After the hour, drain and rinse the beans and they are ready for the recipe.
Navy beans, prepared as instructed
6 oz. can tomato paste, no salt added
1 Tablespoon garlic, minced
1/2 cup onion, diced
1/4 cup molasses
2 teaspoons Worcestershire sauce
1/2 teaspoon dry mustard
1/4 teaspoon black pepper
Chicken or Vegetable Stock, low sodium
Spray slow cooker with non-stick spray. Combine all ingredients into cooker; mix well. Add enough stock to cover to about 1/2″ above beans. Cover and cook on LOW for 7 – 9 hours or HIGH for 4 to 5 hours. That’s it 🙂
My sister, Debbie, makes the best potato salad on the planet…..ask anyone who’s ever tasted it. Since we live about 1,200 miles away right now – I’ve had to adapt and learn to make my own. I won’t even pretend that I can compete with hers…but I think this is pretty tasty…and it even has a “kick”. I like to serve it on a bed of mixed greens to give it some extra goodness, but that’s just me 😉
4 large eggs, boiled and chopped
1/2 cup chopped celery
1/2 cup chopped onion (I used sweet, but red is awesome also)
1 small garlic clove, minced
1/4 cup mayonnaise
3 Tablespoons plain, non-fat Greek yogurt
1 – 1/2 teaspoons Wasabi mayonnaise (more if you dare)
1/2 teaspoon garlic powder
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
Place the potatoes in a large pot of water. Bring the water to a boil, then lower the heat and simmer for 10 to 15 minutes, until the potatoes are tender when pierced with a knife. Drain the potatoes in a colander and rinse with cold water.Meanwhile, in a small bowl, whisk together the mayonnaise, yogurt, Wasabi mayo, garlic powder, pepper, and salt. Set aside.Place the potatoes in a large bowl, add eggs, celery, onion, and garlic; toss well. Add the dressing and mix very well. Cover, and refrigerate for a few hours to allow the flavors to blend.
This is the recipe that Eric calls “The Best Tilapia Ever”! It’s easy to make and tastes awesome. I posted this photo on my Facebook page last night and I’ve had a ton of people message me for the recipe…so here it is:
UPDATE: I’ve added instructions and photo for Parmesan Crusted Chicken (or Turkey) below!
Parmesan Crusted Tilapia
4 Tilapia Fillets
1/4 cup egg substitute (or 1 egg)
1/3 cup grated Parmesan cheese
2 Tablespoons cornmeal
1/2 teaspoon each of:
- garlic powder
- onion powder
- crushed red pepper flakes
- black pepper
Preheat oven to 425°, place a cooling rack on top of a cookie sheet, spay with cooking spray.
Place egg substitute in a shallow bowl. Mix cheese, cornmeal and spices and place onto a large plate. Dip filets in egg, then dredge in cheese mixture. Place fillets onto prepared rack. Bake for 10 -15 minutes or until fish flakes easily with a fork. For the last 3 – 4 minutes I turn on the broiler (and watch it VERY carefully) to get it nice and crispy. That’s it!! Enjoy 🙂
I have also substituted thin chicken breasts for turkey cutlets for the tilapia. The cooking time is between 12 – 18 minutes (including the broiler at the end); depending on the thickness of the chicken/turkey.
Here is a photo of this recipe using turkey cutlets:
I can’t believe it’s been so long since I’ve posted! Life and work just keep getting in my way! A few weeks ago it was one of those nights when I’d stayed too late in my office and I had very little time to make a yummy, healthy dinner. I peered into the frig hoping for some inspiration and it hit me! I had a bunch of leftover taco mixture (check out his delicious and healthy recipes for tacos) 🙂 Taco Pie! So simple – so tasty – so quick! Just what I needed!
1 – 100% whole wheat pie crust (I use Wholly Wholesome)
2 teaspoons olive oil
1 – 15 oz. can black beans, rinsed and drained
1 – 8 oz. can tomato sauce, no salt added
3 -4 cups left over taco mixture (recipe here – trust me, unless you fed an army, you will have left overs from this recipe!)
2/3 cup low fat Mexican cheese blend- divided (I use Trader Joe’s Shredded Lite Mexican Blend)
3 -4 left over taco shells, coarsely crushed (I use Trader Joe’s Shells – only 3 ingredients!)
Preheat oven to 375°
Heat olive oil over medium heat in a medium skillet. Add black beans saute for 3 – 4 minutes; as they start to get warm you want to mush them up a bit. Add the tomato sauce, taco mixture, and 1/3 cup of cheese. Blend well and heat through. Pour everything into your pie crust. Spread crushed taco shells over the top and then sprinkle with the remaining 1/3 cup of cheese.
Bake in preheated oven for 25 minutes. Serve with your favorite salsa and plain fat free yogurt (or sour cream). 🙂
This is a delicious – meatless soup full of protein, fiber, and flavor! Just throw it together into a slow cooker and at the end of the day you have an amazing meal…fair warning….if you are going to be home all day, the smell is going to drive you crazy!!
Curried Lentil Soup
2 cups lentils rinsed
1 can – 15 1/2 oz. diced tomatoes, no salt added
1 cup carrots, chopped
1 small onion, chopped
2 ribs celery, chopped
3 cloves garlic, minced
1 teaspoon freshly ground black pepper
2 Tablespoons curry powder
1 teaspoon ground cumin
1 teaspoon ground coriander
4 cups fat-free, low-sodium chicken or vegetable broth
3 bay leaves
Place all ingredients into a 4-quart (or larger) slow cooker. Stir really well to combine. Cover. Cook on low 8 to 10 hours or high for 4 to 5 hours or until lentils are tender. Yum 🙂
I found the idea for this recipe a few weeks ago and it took me this long to find “Chipotle” peppers in my supermarket! I’ve been making my “Kelly’s Famous Chili” for many years and loving it; so I was a little hesitant to try something completely different. I’m so glad I did 🙂 Eric and I only eat poultry and fish, but my son is a big red meat fan; I wasn’t sure how a vegetarian chili would fare – well it was a hit. It has a great texture (you don’t miss the meat at all), it’s very thick and creamy, and it’s got an awesome slow burn that will have you slightly sweating after a few bites. I hope some of you will give it try and let me know what you think. You will notice that there is no photo, this is because it was so delicious that we all dug in and ate it all before we realized we’d forgotten to photograph it. I’ll be making it again soon and I’ll add photos 😉
**UPDATE** new photo 🙂
1 pound sweet potatoes, cut into 1″ cubes
1 Tablespoon olive oil
1 cup diced onion
3 cloves garlic, minced
1 Tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon chipotle pepper powder
2 cups fat-free, low-sodium chicken (or vegetable) broth
2 – 14-1/2 oz cans diced tomatoes, no salt added
2 whole chipotle peppers, chopped
1 – 8oz. can tomato sauce, no salt added
2 Tablespoons Worcestershire sauce
1/2 teaspoon Tabasco sauce
1 cup frozen corn
1 – 14oz. can creamed corn, no salt added
1 – 15 oz. can black beans, rinsed and drained
1 – 16 oz. can chick peas, rinsed and drained
Heat a large pot or dutch oven over medium heat and add the olive oil. Saute the onions until lightly caramelized. Add the garlic and sweet potato and cook for an additional 3 -4 minutes or until the sweet potatoes get lightly browned (be careful not to burn the garlic). Add the chili powder, cumin and chipotle powder and cook for an additional 2 -3 minutes (stir frequently). Add the chicken broth (scrape up any little browned bits on the bottom of the pan – I just learned that these are called “fond” and they are full of flavor). Turn up the heat to a boil, then turn down to a simmer and cook until the sweet potatoes are just getting soft (you don’t want them to be completely cooked). Add the tomatoes, chipotle peppers, tomato sauce Worcestershire sauce and Tabasco sauce. Simmer for 10 – 12 minutes or until it begins to thicken slightly. Add the corn an beans. Mix well and let cook for an additional 5 minutes or so.
Happy Thanksgiving everyone! Who says you can’t eat delicious food on Thanksgiving and still be healthy 🙂 not me! I’m just taking a quick break from cooking….Yesterday I made some yummy brownies (Eric and Josh tell me that they are yummy – you see I hate chocolate..I know-weird). The brownies have a little secret….but you’ll have to wait until I post that recipe to find out 😉 I also made a delicious pumpkin cheesecake – this I will eat. Pumpkin pie has always been one of my favorites, I also love cheesecake – combined – what could be better?? I think you’ll find this recipe healthy (well, I wouldn’t recommend eating this every day) and satisfying. Leave me a comment, once you awaken from your Thanksgiving day food coma, and let me know what you think.
One quick note before I get to the recipe. I’d like to say how thankful I am for my wonderful family (especially my very best friend, sous chef and husband, Eric and the worlds best son, Josh) and friends and for anyone and everyone out there who takes the time to read my blog. From my healthy heart to yours – have a wonderful holiday.
1 – 8 oz. package fat-free cream cheese, softened
1/2 teaspoon Stevia (this is the concentrated Stevia – equal to 1/2 cup sugar)
1/4 cup brown sugar
1 – 15 oz. can pure pumpkin
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground nutmeg
3/4 cup egg substitute (or 3 eggs, lightly beaten)
1/2 cup skim evaporated milk
2 Tablespoons molasses
1 teaspoon vanilla
1 whole wheat pie crust (I use Wholly Wholesome from Whole Foods)
Preheat oven to 400°. In large bowl, with mixer on medium speed, beat cream cheese and sugars until smooth. Add pumpkin, cinnamon, ginger, and nutmeg; beat until blended, occasionally scraping sides of bowl with a rubber spatula. Add eggs, milk, molasses, and vanilla; beat until well blended, occasionally scraping bowl. Pour into pie crust. Bake for 40 – 45 minutes or until filling is puffed and set at edges but still jiggles slightly in the center. Cool pie completely on wire rack, then cover and refrigerate at least 6 hours.
The holidays are once again upon us and for most of us this means a big traditional Thanksgiving dinner with the family, Christmas parties, cookies, sweets – you know the drill. Is there a way to survive this annual over-the-top eating onslaught without gaining 5 pounds while still enjoying some tasty holiday treats? I yes, there is. But accomplishing this will take some forethought and awareness.
Let’s say you’ll be having Thanksgiving dinner with your family and someone else is doing the cooking. This means that the ingredients that go into this mail are completely out of your control. Here are some of the biggest problems with this meal as it is typically prepared.
The stuffing is usually made from enriched white bread (ick), the mashed potatoes are usually loaded with butter, cream or milk, and salt, and the gravy is full of saturated fat. And of course the desserts are an even bigger problem as they are loaded with enriched white flour, butter or lard, and sugar (I’m getting a stomachache just thinking about it).
Make the right choices. Eating a plate of this food and having it do the least amount of damage is all about choices. Go heavier on the white meat (dark meat has more saturated fat) and the veggies, and go lighter on the mashed potatoes, stuffing, and gravy. Don’t eat the turkey skin, it has the highest concentration of saturated fat in the whole bird (if you must eat some, go sparingly). Try to be careful about overall portion sizes.
Eat a snack or appetizer 30 minutes before the meal. It takes about 20 minutes to feel full when we eat, so doing this will help you feel full sooner, and possibly keep you from over eating.
Don’t waste your splurge. You probably will splurge on different foods at Thanksgiving, as this holiday comes but once a year. But don’t waste your splurge on general over eating – splurge on foods you really love or foods that are special. Mashed potatoes are common and you probably eat this at different points throughout the year, so there’s no real point in eating a heaping mound of this. Dinner rolls can do a lot of damage, and once again, this is an extremely common food. But let’s say grandma’s apple pie has always been one of your favorites and may be only available during holidays. This splurge makes more sense.
Don’t take the leftovers. If you take leftovers home you will likely feel compelled to eat them, adding more unneeded unhealthy calories to your diet later in the week. A simple “No thanks, we’ve got tons of food in the fridge right now” or “No thanks, I’m trying to eat healthy, and this one splurge was enough.” should suffice. A couple of other options would be to just take white meat, or, if there is enough to go around, take a few plates of food and give it to a homeless shelter or a neighbor in need.
Healthy Substitutions for Your Holiday Meal
If you’re cooking the meal, then you are in control of what goes into it. A traditional Thanksgiving dinner doesn’t have to be unhealthy; it’s all about the ingredients, and the subtleties. While the white meat that comes from an oven roasted turkey is quite healthy, the stuffing, due to the fact it is usually made from white bread, is typically not. Make your stuffing from whole wheat bread.
Gravy is usually another big problem when it comes to unhealthy calories, so learn to make it with a little less turkey fat. After you’ve removed your turkey from the roasting pan, drained the juices into a bowl, and separated the juices from the fat with a ladle – combine the juices with a limited amount of fat to make the gravy, even substituting some of the fat with low-sodium, fat-free chicken broth.
Mashed potatoes are typically another unhealthy calorie bomb, so again, use substitutions. Use Smart Balance instead of butter and skim milk instead of whole milk or cream. Try mixing in some fat-free yogurt to help create a creamy consistency. A little garlic powder and cracked black pepper will also go nicely. You could also experiment with substituting rutabagas, which have a higher nutritional value, for some of the potatoes.
Dinner rolls are usually made from enriched white flour but they don’t have to be. Substitute whole wheat flour for the enriched white flour and Smart Balance instead of butter to make a hearty and healthy roll.
Lose the salt. These foods are dense with flavor and you might be surprised how good they can taste without adding any salt during preparation. Leave it to the guests to add it when they sit down to eat.
When baking pies, cookies, and other desserts, once again, use substitutions – whole wheat flour instead of enriched white flour, smart balance instead of butter or lard, Stevia instead of sugar, and coconut, canola, or olive oil instead of corn oil. And if you’re craving chocolate, try baking with Beachbody chocolate Shakology for a healthy alternative, there are a ton of great recipes available online.
Put your table salt in a covered glass bowl or Tupperware container instead of a shaker. You can’t really see the salt coming out of the shaker, but if you grab a pinch of salt with your fingers, you will know exactly how much you’re using.
And lastly, put Smart Balance on the table for your family and guests to use instead of butter.
Don’t stop your exercise regimen just because the holidays are here. If you’ve been working out regularly, why stop now? Get up a little early on Thanksgiving and try to get your workout in before you embark on your day’s activities. If you’re traveling for spending the day somewhere other than your own home, improvise. A little while after dinner, go for a walk to work off some of that ‘turkey gut’.
Many families also cook a huge dinner on Christmas and all of these concepts and food substitutions apply there as well. If you’re going to have some eggnog, go with light eggnog. You can even find recipes to make your own eggnog online that will be far healthier than what you’ll find in the supermarket. Try to avoid ‘holiday cookies’, they have no nutritional value whatsoever. If someone gives you a box of chocolates, ‘donate’ it to someone else. Don’t let peer pressure dictate your diet.
A Thanksgiving Feast, or My Yearly Food Coma?
When I think back to many of my earlier Thanksgiving dinners with my family, I remember my mom, dad, and grandmother working in the kitchen all morning long, preparing and cooking for our annual holiday eat-a-thon. My siblings and I would often help out, peeling potatoes, washing pots and pans, and setting the table. When the meal was finally ready we would all sit down, mom would say grace, and then we would all go to town. It would only take about 15 or 20 minutes for us to literally inhale an overabundance of food, most of us taking seconds, some even thirds. Then the sinking feeling would begin, usually during the half-hour or so it took to clean up the mess of pots, pans, dishes and silverware. Another half hour or so later and dad would be asleep in his recliner while the rest of us were deemed immobile on the couch for the next several hours. Even though it was nice to see the family, I don’t remember a lot of conversations taking place after dinner, we all sat speechless in front of the TV, too stuffed to speak. That heavy feeling would last for the rest of the day, often into the next.
Eating, and overeating food in this manner is an oral fixation and needs to be seen for what it is. There is nothing wrong with our tradition of eating a Thanksgiving meal with loved ones and friends. But for many, there is clearly something wrong with how we prepare this meal, and how much of it we eat. We all need to eat to live. But while over eating, and overeating unhealthy foods, can happen in just a few brief minutes, its negative effects can last for hours or days, potentially undoing all sorts of gains and strides we’ve made towards our health. Is it worth it?
I think it’s time we consider a new way forward – a merger that combines a modern approach to health and well-being with all that is good about the holidays. Let’s think about making our holiday rituals evolve around spending quality time with family, friends and loved ones FIRST, and the food as a complement to that quality time, rather than the food being the central theme, as it is for so many. Suggest the idea of taking a walk with your family and friends after dinner. Let’s teach our kids and the younger generation how to cook these foods in a healthy way, and the importance of physical activity. Why wait till January 1st to start your new resolutions? Now is the time for any worthy change you have in mind. Let’s use this holiday season as a time to start some healthy new traditions and a new way forward.
Just for fun, here is a quick video of what happens when you are not careful when removing the turkey from the pan. This was from a Thanksgiving Day at our home a few years ago….enjoy (warning…contains a little “fowl” language 🙂 ) :
This has been a public service announcement from someone who cares. Happy holidays!