What Do I Eat

I get asked all the time “what do you eat?”

So I thought I’d share some one my current favorite dishes.

Veg Tortilla

1 Whole Wheat Tortilla (wraps)

Chopped Red Onion

Chopped Tomato

1/4 Low fat Cheddar or Mexican Mix Cheeese

Taco Seasoning

Place everything in tortilla and sprinkle w/ seasoning.

Put in oven on 350degrees until cheese is melted.  Eat! I love this one b/c it is so easy to make and very flavorful. I don’t measure the veggies b/c they don’t add up to many calories.  The whole finished product is about 300 calories.  Add a Cinch Shaklee for a little more protein.

Cooking healthy doesn’t have to be a chore.  Start with fresh ingredients and be creative.

February Class Cards are on sale now until Feb 1.  Click here to see the specials.

Holiday Party Recipes

Are you ready for the snow??

I went to the grocery store last night and it was picked clean!  I find it really funny that people make a mad rush to stock up the pantry before it snows.  Really, how many days are we really snow bound were we can’t get to any food??  Are we that paranoid about not having our favorite snack to eat while we sit around watching tv until the snow clears?   Maybe there are other reasons? 

I’d love to hear if you make a mad dash for the grocery store before it snows. Please leave comments below:

Plus here are some dishes you can make while waiting for the snow to melt

The Winner of the Happy Healthy Holiday Pot-Luck Dinner was…

****Snow Covered Vegetables w/ ground Turkey- (optional)***

Ingredients                                            

Organic heavy cream 6oz
White wine for cooking 4oz   
butter 1oz
chopped garlic 1 tablespoon
chicken stock 11/2 cups
diced tomatoes 1/2 cup
diced carrots 1/4 cup
green peppers sliced 1/4 cup
red peppers sliced 1/4 cup
yellow peppers sliced 1/4 cup
onions sliced 1/4 cup
celery chopped 1/4 cup
broccoli 1/2 cup
button mushrooms sliced 1/4 cup
shitake mushrooms sliced 1/4 cup
ground turkey (fat free) 1b
salt(Morton’s lite) to taste
white pepper to taste
Cajun seasoning to taste
cilantro 1/4 teaspoon chopped
basil 1/4 teaspoon chopped
add chicken stock to heated pan until simmer
add all vegetables except tomatoes and mushrooms cook covered med. heat for 5-6 min or until 3/4 way cooked through.uncover add mushrooms and cook for 2 min or until chicken stock is mostly absorbed.
add wine and cook until wine is evaporated 1/2 way.add butter ,garlic cook for 1-2 min. add basil, cilantro and tomatoes cook 1-2 min.add cream reduce by half season to taste with salt pepper and Cajun seasoning.mix in 1lb cooked ground turkey. 

calories 175   , fat 6  , carbohydrates 15  

Submitted by Tammy Waddington (and Tammy’s husband!!!

Spanish Omelet Rollups Recipe
Prep Time: 1 mins
Cook Time: 3 mins
Total Time: 4 mins
Ingredients
• 1 1/2 teaspoon oil, olive
• 2 tablespoon onion(s), chopped
• 2 tablespoon pepper(s), red, bell, chopped
• 1 large egg white(s)
• 6 inch tortilla(s), corn, 2 whole
• 1 tablespoon cheese, cheddar, low-sodium, shredded
• 1/4 cup(s) salsa
Nutritional Info (Per serving):
Calories: 204, Saturated Fat: 2g, Sodium: 329mg, Dietary Fiber: 1g, Total Fat: 10g, Carbs: 19g, Cholesterol: 7mg, Protein: 8g
Carb Choices: 1.5
Preparation
1. Brush olive oil over bottom of frying pan.
2. Add onion and red pepper to frying pan and saute for 2 minutes, or until veggies are soft.
3. Mix egg white into cooked vegetables, and cook until egg whites are firm and no longer opaque in color.
4. Place tortillas in damp paper towel and microwave for 15 seconds.
5. Spoon egg mixture and cheese on top of each tortilla and roll up.
6. Top with salsa. Enjoy.

Submitted by Gina Maloney
Black bean corn salsa
Ingredients
• 1 can, 14 ounces, black beans, rinsed and drained
• 2 cups frozen corn kernels
• 1 small red bell pepper, seeded and chopped
• 2 cups tomatoes, chopped
• 1/2 red onion, chopped
• 1 1/2 teaspoons ground cumin, half a palm full
• 2 teaspoons hot sauce, just eyeball the amount (recommended: Tabasco)
• 1 lime, juiced
• 2 tablespoons vegetable or olive oil, eyeball it
• Salt and pepper
Directions
Combine all ingredients in a bowl. Let stand at least 15 minutes for corn to fully defrost and flavors to combine, then toss and serve. The corn will also place a quick-chill on this easy side-salad as it defrosts — no need to refrigerate!
 
5 Servings

Submitted by Satyra Oberfrank

Granola
1/4 cup serving size
Ingredients:
2cups rice crispy (good ones, no sugar or high fructose corn syrup)
2 cups raw steel-cut oats
2 cups dried raisins
1.5 cups slivered almonds
1/2 cup walnuts
1.5 cups dried cranberries (preferably no sugar, if you can find)
1/2 cup natural peanut butter
2 cups honey
1/4 cup melted butter
1 tablespoon vanilla extract

1) Toss the dry ingredients above into a large bowl and mix.
2) In a medium saucepan, blend the wet ingredients. Stir, on medium heat for about 10 minutes, until blended.
3) Pour liquid mix over dry mix. Grease hands with butter, and use hands to completely cover the dry ingredients with the liquid.
4) Pat mixture into either cookie sheets that are rimmed or cake pans, no more than two inches thick. Bake at 300?F for 40 minutes. Once baked, remove from oven and toss until cooled. Place in plastic containers for storage.
30 Servings Amount Per Serving  Calories 245.6  Total Fat 8.2 g  Saturated Fat 1.8 g Polyunsaturated Fat 1.6 g  Monounsaturated Fat 2.1 g Cholesterol 4.1 mg  Sodium 14.8 mg  Potassium 142.3 mg  Total Carbohydrate 42.0 g (Dietary Fiber 3.0 g   Sugars 30.5 g)  Protein 4.3 g

Submitted by Satyra Oberfrank

Raw vegetable tray with homemade roasted red pepper dip.
 
1 jar roasted red peppers.(Plain no added garlic ect.)
1 pk fat free hidden valley ranch dip.
1pk fat free cream cheese.
 
 
Drain peppers
blend ingredients in food processor.
 
 
cal . 76
fat 0
sugar 3g
protein 4g
sodium 270mg
cholesterol less than 5mg
 
Submitted by Tammy Waddington

Mixed Apple Salad Over Greens
 
dressing:
1/4 cup fresh lemon juice
2 tablespoons honey
1 teaspoon olive oil
dash of salt
dash of freshly ground black pepper
 
salad:
2 cups chopped Granny Smith apple
2 cups chopped Cameo or Braeburn apple
1/4 cup (1 ounce) crumbled blue cheese
2 bacon slices, cooked and crumbled
4 cups mixed salad greens
 
1. to prepare dressing, combine first 5 ingredients; stir well with a whisk
2. to prepare salad, combine apples, cheese, and bacon. Drizzle dressing over mixure; toss gently. Serve over greens.
 
Calories 163, fat 5.3g, protein 3.7g, carb 28.7g, fiber 4.3g, chol 8mg, iron 1.1mg, sodium 201mg, calc 78mg
Submitted by Amanda Smith

Here are some extra’s

Raspberry Chocolate Dream Shake

2 scoops (or 1 packet) Cinch Chocolate Shake Mix
1 C fresh/frozen raspberries (unsweetned)
1C nonfat milk or low fat soy milk
4-6 ice cubes
Directions:
Combine all ingredients in blender and blend until smooth. Pour in a tall glass and enjoy!
Nutritional Info:
Calories: 284 Protein: 24g Carbs: 49g Fat 3g Fiber 13g

Pina Colada

2 scoops (or 1 packet) Cinch Vanilla Shake Mix
1/2 C nonfat milk or low fat soy milk
4oz fresh, chopped pineapple
1/2 tsp coconut extract
4-6 ice cubes
Directions:
Combine all ingredients in blender and blend until smooth.

Nutritional Info:
Calories: 300 Protein: 24g Carbs: 48g Fat 3g Fiber7g

Pizza Rounds

Pizza Rounds

2 piece English Muffin , split (substitute 1/2 loaf Italian or French bread)

1/2 cup Sauce, pizza, original

1/2 cup part skim shredded mozzarella (substitute shredded cheddar)

3 tbsp medium green bell peppers , chopped

3 tbsp fresh mushroom slices (may substitute canned)

1 pinch dry italian seasoning (optional)

Directions

1 Toast the English muffin until slightly brown.

2 Top muffin with pizza sauce, vegetables and low-fat cheese.

3 Sprinkle with Italian seasonings as desired.

4 Return to toaster oven (or regular oven preheated to 350 degrees F).

5 Heat until cheese melted

Nutrition Facts

Makes 2 servings

Amount Per Serving

Calories183.2

Total Carbs23g

Dietary Fiber3.1g

Sugars3.4g

Total Fat5.5g

Saturated Fat2.9g

Unsaturated Fat2.7g

Potassium44.9mg

Protein12.1g

Submitted by: Sandi Dyling

from website:dlfe.com

Any Day Smoothie

Any Day Smoothie

2 3/10 oz silken tofu drained

1 ½ cups frozen unsweetened strawberries

½ cup blueberries frozen

1 banana- medium fresh

1 ½ cups fat free milk (or soy milk)

4 Splenda  Packets (not so keen on this…maybe try small amount of honey or molasses to sweeten it up – Nicole)

Blend all ingredients in the blender until puree until smooth.

Submitted by Sandie Dyling

From the Healthy Calendar Diabetic Cooking published by the American Diabetes Association.

Mexican Baked Beans

Mexican Baked Beans

2 c Dried white beans

Water 3 Jalapeno peppers, chopped

1 Green or red pepper, chopped

1 Onion, chopped

1 ts Garlic powder (or 2-3 minced

-cloves garlic) 29 oz Can crushed tomatoes

1 1/2 tb Chili powder

1 ts Cumin

1/4 c Molasses

Salt and pepper to taste Cover the beans with water and soak overnight. In the morning, drain the beans and cover with fresh water. Bring to a boil, then simmer for about an hour. Place the peppers, onion, garlic powder or garlic in a saucepan and heat, covered, over low heat (no need for oil, the vegetable juices that are released will keep everything from sticking to the pan.) Add the tomatoes and spices and molasses, and simmer for about ten minutes, stirring occasionally. Preheat the oven to 375 degrees. Drain the beans and place them in a large casserole dish. Pour the tomato mixture over, and stir gently until beans and sauce are mixed. Bake, uncovered, for 3 hours, until mixture is no longer soupy, and beans are soft. Serves 6. Served with 1/2 cup of rice, you have a complete protein, and the dish racks up only 446 calories per serving and a measly 1.35 g fat.

 

Another suggestion would be to use cooked corn – it adds the same number of calories as the rice, and only 1 g fat to the existing 1 and a smidge. And it’s yummy, too.

Submitted by Sandie Dyling

Strawberry and Mozzarella Salad

Ingredients:

• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
• 1 8-ounce container of strawberries, hulled and sliced
• 3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
• 1/4 cup fresh basil leaves, cut into ribbons

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Vanilla Spice Oatmeal

Ingredients:

* 3 1/2 cups water
* 1/4 teaspoon salt, optional
* 2 cups old-fashioned oats
* 1/2 cup raisins
* 1/2 cup walnuts, coarsely chopped, optional
* 1/4 teaspoon vanilla extract
* Pinch nutmeg
* 2 tablespoons dark brown sugar, plus more, to taste
* 1 cup lowfat milk, divided
* 1/8 teaspoon ground cinnamon

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