Lowfat Guacamole

I'm also going to make this tomorrow.   I made it last year for a Memorial Day party and it was a huge hit.  It really is a healthy guacamole and tastes great.  Thanks Bethenny for yet another guilt-free recipe!

1 avocado, peeled, pitted, and mashed 1 cup cooked green peas 1/4 cup chopped fresh tomato 2 tablespoons chopped fresh cilantro plus more for garnish 1 tablespoon chopped red onion 1 tablespoon chopped fresh parsley 2 teaspoons fresh lime juice 1 teaspoon Worcestershire sauce 1 teaspoon garlic salt 1/2 teaspoon black pepper 3/4 teaspoon Tabasco sauce

Combine all of the ingredients in a large bowl and blend with an immersion blender until smooth. Garnish with cilantro. Serve with tortilla chips, whole grain crackers, and raw vegetables. Notes:  I buy frozen green peas.  I don't have an immersion blender but I do have a mini chopper which I'll use to mash the peas.

Strawberry Cake

We are going to a couple parties this weekend so I've been baking all day.  This first recipe is courtesy of Martha Stewart.  I slightly modified the recipe by using oat flour and turbinado sugar.  I also cut the amount of sugar to be sprinkled on top of cake:
6 tablespoons unsalted butter, softened, plus more for pie plate

1 1/2 cups oat flour

1 1/2 teaspoons baking powder

1/2 teaspoon salt

1 cup plus 2 teaspoons turbinado sugar

1 large egg

1/2 cup milk

1 teaspoon pure vanilla extract

6 ounces raspberries

6 ounces blackberries

Preheat oven to 350 degrees. Butter a 10-inch pie plate. Sift flour, baking powder, and salt together into a medium bowl. 

Put butter and 1 cup sugar in the bowl of an electric mixer fitted with the paddle attachment. Mix on medium-high speed until pale and fluffy, about 3 minutes. Reduce speed to medium-low; mix in egg, milk, and vanilla.

Reduce speed to low; gradually mix in flour mixture. Transfer batter to buttered pie plate. Arrange strawberries on top of batter, cut sides down and as close together as possible. Sprinkle remaining 2 teaspoons sugar over berries.

Bake cake 10 minutes. Reduce oven temperature to 325 degrees. Bake until cake is golden brown and firm to the touch, about 1 hour. Let cool in pie plate on a wire rack. Cut into wedges. Cake can be stored at room temperature, loosely covered, up to 2 days.

Prep time: 15 minutes

I came across this recipe right after I had already gone grocery shopping and bought raspberries and blackberries hence the fruit substitution.

I also have a batch of Banana Oatmeal Chocolate Chip Cookies in the oven right now.  These have become a big favorite because they are healthy and SO good.

Tortellini with Vegetables and Chicken

I make this dish a lot because it's an all-in-one meal and fast.

1 package whole wheat tortellini
1 zucchini
1 squash
2 tomatoes
2 chicken breasts, seasoned
1/4 cup shredded parmesan cheese (or a little less)
1 cup pasta water, reserved
marinate the chicken as early in the day as possible, or even the night before.  this morning i put the chicken in a ziploc bag and used italian dressing, pepper and fresh herbs.
cook tortellini as per instructions in large pot.  before draining reserve 1 cup of pasta water.  after draining water pour the pasta back into pot. 
in a separate grill pan grill chicken on stove, then cut into bite size pieces.
wash and slice vegetables.  sautee with 1-2 tablespoons olive oil, pepper and salt, and italian seasoning.  pour vegetables and chicken into pot with pasta.  add cup of pasta water and parmesan cheese.

A couple notes:  You can bake the chicken in the oven if you prefer baked chicken over grilled chicken.  In the past I've also used chicken sausage and loved it.  Tonight I used Buitoni Whole Wheat Three Cheese Tortellini and found it at Target.  Whole wheat pasta is key because it's high in fiber and protein.  Be sure and measure the parmesan cheese so you don't use too much.  Cheese is a big weakness of mine!

TIP:  Plant an herb garden.  If you don't have space in your yard, plant them in a pot.  It's easy to care for and fresh herbs really complete a dish.  I am a big fan of basil and use it a ton this time of year.

Healthy Cobb Salad

I recently came across a recipe for Cobb Salad: iceberg lettuce, bacon, egg, bleu cheese, avocado, and ranch dressing. Sounds delicious, but loaded with fat. I made a healthier version today for lunch:

1-2 cups Spinach leaves, washed
2 strips turkey bacon, cooked & sliced
1 boiled egg, chopped. Yolk removed
1 tomato, chopped
A sprinkle of feta cheese
1-2 tablespoons of avocado
2 tablespoons Homemade dressing

Spinach is loaded with vitamins and is a good source of fiber and protein so spinach is always my first choice when making a salad. I used turkey bacon to cut out the fat real bacon has, and discarded the egg yolk to avoid the cholesterol. Bottled salad dressings contain a lot of sodium, preservatives and dyes. Here's my favorite salad dressing recipe:

Balsamic Vinegarette Salad Dressing
2/3 cup Olive oil
1/3 cup Balsamic vinegar
1 teaspoon Dijon mustard
1 tablespoon water
Combine all ingredients in an enclosed container and shake. This can keep in the refridgerator for about one week.

Bethenny Frankel also has a healthy recipe for Ranch Dressing. 

TIP: Know how much salad dressing you're consuming.   Measure before pouring!

Slow-Cooker Chili Chicken Tacos with a side of Beans

This EASY chicken taco recipe is courtesy of Martha Stewart.  I am always on the look out for simple, delicious crock pot recipes and this one is a favorite.  I use the La Tortilla Factory low carb, high fiber tortillas.  They are whole wheat and loaded with fiber and protein.

2 pounds boneless, skinless chicken thighs (about 6)

4 garlic cloves, thinly sliced

1/2 cup prepared tomato salsa, plus more for serving (optional)

1 to 2 tablespoons chopped canned chipotle chiles in adobo

1 tablespoon chili powder

Coarse salt and ground pepper

8 hard corn taco shells

Cilantro, shredded cheese, lime wedges, and sour cream, for serving (optional)

In slow cooker, combine chicken, garlic, salsa, chiles, chili powder, 1 teaspoon salt, and teaspoon pepper. Cover; cook on high, 4 hours (or on low, 8 hours).

Transfer chicken to a serving bowl, and shred, using two forks; moisten with cooking juices. Serve in taco shells, with toppings, if desired.

TIP:  Make sure your chicken is immersed in the wet ingredients to avoid dry chicken.  If needed, add more salsa.  Also, know your crock pot.  Mine is super charged so I usually have to cut the cooking time in half.

I make my own pinto beans rather than buy canned to avoid the sodium.  I typically make a huge pot then freeze portions in quart size ziploc bags.  Jack Henry loves beans and can eat them every day so I always make sure to have them on hand.  You can buy a bag of dried beans at the grocery store, or buy them in the bulk section.  *Plan ahead because these beans are an overnight process.

2 lbs pinto beans
1/2 onion, chopped
4 cloves of garlic, minced
1/2 cup cilantro, chopped
4 slices turkey bacon, cut up into bite size peices
1 can Rotel
pepper and salt

sort through the beans by hand, discarding rocks and broken beans.  rinse thoroughly in a collander then put in large pot filled with water.  soak the beans overnight.  beans expand so be sure there is plenty of water in the pot to ensure the beans remain immersed in the water.  the next day drain water and add fresh water.  add onion, garlic, cilantro, pepper and salt.  bring to a boil then simmer for 3-4 hours.  stir occasionally.  you may need to add additional water every hour.   the last hour, add rotel and bacon.

A couple  notes:  I never measure any ingredients for these beans.   You can add a can of green chiles, too.   I've made black beans and white northern beans, too.  Just add the onion, garlic and pepper and salt.

TIP:  When eating out at a Tex-Mex or Mexican restaurant, be aware of all the high fat foods:  cheese, avocado, red meat, beans, and fried tortilla chips.  Be selective!

Cowboy Casserole

I found a fattening version of this meal on www.allrecipes.com.  The recipe called for ground beef, bacon, and biscuits.  It sounded like good comfort food but way too heavy for me so I tweeked the recipe. 

Here's my healthier version I made for dinner tonight:
6 strips turkey bacon
2 t. olive oil
1 lb ground turkey
1/4 c. chopped onion
2 (15oz.) baked beans
1/4 c. barbeque sauce
cornbread prepared as per directions
preheat oven to 350
cook bacon in large pan over medium until browned.  set aside & cut into bite size pieces.  in the same pan add olive oil, turkey and onion until turkey is no longer pink.  drain then pour back into pan.  add in bacon, beans and barbeque sauce.  bring to a boil then simmer for 5 min.  pour into 8 x 13 pan.  prepare cornbread as per instruction and pour over meat mixture.  bake for 30 min.
prep time: 25 min.

A couple notes:  I've made this recipe twice now and the whole family loves it. The only thing I'd recommend is don't pour all the cornbread mixture over the meat. I'd only use about 1/2 or 2/3 of it.  Otherwise it's a lot of cornbread!
I buy applegate organic turkey bacon.  You can actually read all the ingredients on their packages which I love.  (I also buy their turkey hot dogs for Jack Henry).  I love cornbread but many of the mixes are high in sugar.  I found Bob's Red Mill Stone Ground Cornbread Mix at Whole Foods.  It's made from whole grain corn and whole wheat flour.

TIP:  Read the ingredients on food packages.  My goal is to be able to pronounce all the ingredients and know what they are.  If you can't pronounce them, they are most likely preservatives and dyes.

healthy cornbread!

Banana Oatmeal Chocolate Chip Cookies

These cookies are courtesy of Bethenny Frankel.  I made these when we had friends over for dinner and they were a big hit.  All the kids (and adults) loved them!  They are healthy, filling and so delicious.  I made these today in anticipation of  Bethenny's visit to Dallas this week.  haha.  She'll be here Friday for a Skinnygirl Margarita signing and I'm going with some friends.   Her book The Skinnygirl Dish really helped me change what kinds of foods I eat.

1 1/2 cups oat flour
3/4 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup raw sugar
1/3 cup chocolate chips
1 teaspoon canola oil
1/3 cup soy milk
1/2 cup banana puree (1 medium-size banana)
1 teaspoon vanilla extract
Preheat oven to 375 degrees.
combine all the dry ingredients in a bowl.
combine all the wet ingredients in a separate bowl. Mix the dry and wet ingredients together, until well combined.
use a medium-size ice cream scoop or a large spoon to scoop batter onto a cookie sheet covered with wax paper.
bake for 12 minutes, rotating the pan halfway through cooking, or bake until the edges of the cookies are light brown.

Notes:  I didn't have soy milk so I used 2% milk.  I also found a bag of Sunspire grain sweetened chocolate chips at Sprouts that are all natural and taste great.  Sunspire does not use any refined sugars, hydrogenated oils, trans-fats or preservatives!  Lastly, these cookies don't flatten out in the oven so I pressed them down a bit with a fork before baking.

TIP:  When finding a recipe online, read some of the reviews.  You can find great tips and tricks for making the recipe as well as different ways to modify it.

Jack Henry enjoying his cookie. 

Ravioli Lasagna

Two friends brought us versions of this recipe when Jack Henry was born.  I had never heard of lasagna made with ravioli and thought it'd be super easy to make so I doctored up the basic recipe.  This is now my go-to dish that I make for new neighbors or friends who've just had a baby.  If we have friends or family over and I make this dish, I'm always asked to forward the recipe.  You can make one huge casserole, or make 2 smaller ones.  They freeze great, too.

1-24 oz jar marinara sauce (more if you prefer more sauce)
1 large bag of spinach & cheese ravioli, thawed (Costco)
1-10oz box frozen spinach, thawed and squeezed of excess liquid
8oz  shredded mozzarella cheese
1 zucchini
1 squash
1 container mushrooms
3/4-1 lb. chicken sausage
2-3 cloves minced garlic
preheat oven to 400.
wash and slice veggies then sautee the zucchini, squash and mushrooms in a pan.  i season them with olive oil, salt, pepper, & italian seasoning.  set aside. 
using the same pan, brown chicken sausage (remove casings), season with olive oil and red pepper flakes.  set aside.
spoon a thin layer of sauce into the bottom of a 9x13inch baking dish. layer the ravioli, spinach, veggies, and meat.  sprinkle minced garlic on top.  layer half the sauce and half the mozzarella.  put one more layer of ravioli on top then finish with sauce and sprinkle with mozzarella.
cover with foil and bake for 40 minutes. uncover and bake until bubbling 10 minutes.
prep time: 30 min.

It's pretty hard to mess up this recipe.  I'd love to try this vegetarian style, adding in broccoli and eggplant, but that wouldn't fly with the hubs.  He has to have meat.  I rarely eat red meat so I always use chicken or turkey sausage when I make this.  I buy whatever is on sale at the meat counter. The chicken sausage was on sale this week at Sprouts for $2.99/lb.   It's fresh and so good.  Also, I would've preferred to use whole wheat ravioli (it's high in fiber and protein) but I used what I had in my freezer.

TIP:  Instead of using a dinner plate, serve this on a salad plate.  It will help with portion control. 

Costco Ravioli

Peanut Butter Cookies

These cookies have a story.  I first made them for my husband, John, 7 years ago when we were dating.  Everyone knows the way to a man's heart is through his stomach, and I was pretty determined to win him over.  One day during work, John went to Subway and picked up a sandwich and a peanut butter cookie for lunch. He went home for his lunch break to eat and take his dogs outside.  John never got to eat his cookie because his dog Chloe got to it first.  So, I made him these cookies and let's just say the rest is history.  John loved the cookies and even his friends were requesting I make them.  Today I modified the recipe to make them more nutritious:

1 cup oat flour
1 t. baking soda
1/8 t. salt
3/4 cup turbinado sugar
1 stick of butter
1 egg
1/2 t. vanilla
1 cup REAL peanut butter
preheat oven to 375
mix together oat flour, baking soda & salt.  set aside.  in large bowl mix soft butter with sugar, then add peanut butter.  I am generous with the peanut butter.  beat until smooth then add egg and vanilla.  at low speed slowly add in flour mixture.  bake 10-12 minutes.
prep time: 15 min.

A few notes:  white flour has no nutritional value.   Instead, think of using oat flour or wheat flour.  They are both high in fiber and protein.  Turbinado sugar is a more pure sugar and has fewer calories than white granulated sugar.  I bought the oat flour and turbinado sugar in the bulk section at Whole Foods.  Real peanut butter is SO much better for you than Jiff or Peter Pan.  Real peanut butter only contains peanuts and salt.  We eat a lot of peanut butter in our house so I buy the 2-pack Kirkland brand at Costco.  Jiff, Skippy, Peter Pan, etc. are high in sugar and contain both partially hydrogenated vegetable oil and fully hydrogenated vegetable oil.  These oils  are trans fats, which are the worst kinds of fats.  They raise your bad (LDL) cholesterol and lower your good (HDL) cholesterol.  These trans fats are also very hard for your body to digest.

TIP: when baking cookies, don't be afraid to use less sugar then the recipe calls for.  They'll still taste great, they just won't be uber sweet.

Turkey Burger with a side of Veggies

I tried two new recipes tonight, both courtesy of Bethenny Frankel.  I'm a big fan.  The turkey burger was SO MOIST and delicious I didn't have to add any condiments.  I did top my burger with spinach leaves and a sliver of avocado.  The recipe calls for bleu cheese but A) we didn't have any bleu cheese, and B) I am not a fan of bleu cheese.  I had feta cheese so I substituted.  Amazingly good. 

http://www.bethenny.com/2011/03/16/barbeque-bleu-turkey-burger/

The veggies were really good, too.  The fresh basil makes this veggie dish complete.  The recipe calls for pear tomatoes, but honestly I have no idea what a pear tomato is.  And I couldn't find them, so I bought roma tomatoes.

http://www.bethenny.com/2010/05/12/roasted-zucchini-corn-and-tomatoes/

Prep time for both dishes:  20 min.

TIP:  Instead of hamburger buns, use thin sandwich rounds.  Nature's Own and Oroweat make them.  It's a lot less bread (thus less calories).  And, only buy whole wheat.  It's high in fiber and protein.

Sushi

Ok, this is misleading.  I did not make sushi, and it is NOT a 30-minute recipe.  But, since it's Mother's Day my sweet husband made sushi for dinner!  It's his speciality and it's delicious.   Jack Henry did not eat any sushi, but he did at least try some tuna!  He wasn't a fan so he gave his left overs to Winston, our Cocker Spaniel.
John's prep time:  well over 1 hour.

TIP:   When ordering sushi, ask for brown rice instead of the standard white rice.  Brown rice has fiber which will help with digestion.  Most sushi restaurants have low-sodium soy sauce, too.  Lastly, avoid California rolls and other items on the menu that contain mayonnaise.

Happy Mother's Day!

I am a full-time mommy and stay home with my almost 2-yr old son, Jack Henry. I love to cook & bake, and I'm always searching for new, healthy & fast recipes to feed my entire family. All my recipes have a prep time of 30 minutes or less. My goal this past year has been to eat nutritious, unprocessed foods with healthy ingredients. I search for recipes I think my family will enjoy, then I modify them to make them as nutritious as possible. Since today is Mother's Day I have the day off! The hubs (John) is making his famous sushi tonight. Can't wait.