healthy

Ten Ways to add BIG Flavor for 10 Calories or less

14.02.2014 7 Comments

About the time I started to get really into cooking was right about the time I was talked into doing some runway modeling. At 5 foot 7 and 120 pounds, I was know as the "short chubby model," which was equal parts laughably ridiculous and self-esteem crushing. I only did a few runway shows before I realized that this was not a world I wanted to be a part of.

During those brief months of trying to fit into an unrealistic idea of what I was supposed to look like, the only thing of value that I walked away with was a few tricks to cooking healthy. I was never willing or able to starve myself to attain the coveted double zero dress size, I always wanted food that was full of flavor, even if I was cutting back on calories. Even now, several years and about a dozen pounds later, I need to eat. Healthy or un-healthy, my food has to taste good.

Lucky for us, there are a lot of ways to add big flavor that don’t add calories. Even if you aren’t trying to walk a cat walk, (and I would not recommend it, to be honest, it sucks), we all have times when eating healthy is more important to us. But flavor should always be on the top of the list.

Lime juice–10 calories. Perfect to balance out a spicy dish.
Chipotle– 2 calories per serving. Huge smokey, spicy flavor for just two calories!
Garlic– 2 calories. Roasted, minced or dried, it adds a warm bold flavor to any savory dish.
Chicken broth– 2 calories. Use this instead of water to make quinoa or brown rice for bigger flavor
Balsamic vinegar– 10 calories. Great on salads for a fraction of the calories of creamy dressing.
Hot sauce– 1-10 calories. Nothing will kick up the flavor of boring white meats like Franks Red Hot!
Mustard– 3 calories. A little goes a long way to give a bold flavor to chicken or pork.
Fresh herbs– 1 calorie. Gives you a bright, fresh flavor that makes dishes more satisfying, plus added health benefits!
Grill pan– 0 calories or less. This is my go-to! Removes fat from meat and gives you a nice grilled char! I use one similar to this grill pan (affiliate link).
Smoked paprika– 1 calorie. I use this all the time. It’s warm and satisfying, my favorite spice to add to anything savory! Use it with garlic powder, onion powder, chili powder, salt and pepper for an easy, healthy, homemade spice rub!

Spaghetti Squash Alfredo: 125 Calories

12.11.2013 15 Comments

I eat a lot of food.

A lot of high calorie food and beer that can leave me feeling like I want to take a nap in some kale. I tend to pendulum swing between wanting really bad for me food and really good for me food but I want it all to taste good.

So I’ve developed a fixation with produce. And how to manipulate it into tasting like that other side of the coin that leads me down a path far away from my skinny jeans.

So here you have my version of a pasta dish, made up mostly of vegetables, and a hefty serving weighs in at only 125 calories.

In fact, if you ate the entire batch it would only be 500 calories.

And you would be very full.

Spaghetti Squash Alfredo: 125 Calories

Ingredients

1 large spaghetti squash
1 head cauliflower (1.5 lbs), chopped
½ cup skim milk (2% and whole milk work too)
½ cup chicken broth
½ tsp garlic powder
½ tsp onion power
pinch cayenne
1 tbs lemon juice
2 tbs Greek yogurt
¼ cup parmesan
1 large tomato, chopped
¼ cup parsley, chopped
Instructions

Cut the spaghetti squash in half, scoop out and discard the seeds and strings in the middle of the squash.
Place, cut side down, on a baking sheet that has been lined with aluminum foil.
Roast at 375 for 30-40 minutes or until a fork easily slides into the skin.
Remove from oven, allow to cool enough to handle. Using a fork, gently scrape and lift the spaghetti like strands of the squash, transfer to four serving plates.
While the squash is cooking, make the sauce.
Cook the cauliflower in lightly salted boiling water until fork tender, about 10 minutes. Drain and transfer to a blender. Add the milk, broth, garlic powder, onion powder, cayenne, lemon juice and Greek yogurt. blend until smooth. Return the mixture to the pot over medium heat. Stir in the cheese, cook until warmed. Thin with additional broth if desired. Salt and pepper to taste.
Pour sauce over squash, top with chopped tomatoes and parsley.

Skinny Baked Potato Soup 210 Calories

24.09.2012 21 Comments

Raise your hand if you ate way to much this weekend.

I finally found pie pumpkins in my city wide search and participated in hours of pumpkin glutton. Those posts will be up later, but I needed a bit of a pumpkin detox before jumping back in for more. I have no plans to stop my fall pumpkin worship, but I needed a break.

I am also preparing for October Unprocessed. Have you taken the challenge? I signed up. Andrew of Eating Rules has asked if we could all go just one month without eating processed foods. I did it last year and found that it was both easier and more challenging that I had thought. What is processed food? That’s quite the debate, but it gets you thinking. It was, more than anything, a great reminder to read every single label on every single package I buy. Why am I buying a jam with ingredients I don’t recognize when I can just buy the one with only two: Strawberries, sugar.

Why don’t I just buy my bread from the baker down the street, with his 4 ingredients rather than the package from across the country with 17 ingredients?

More produce, less cans, no Doritos. You can do it.

There is no fixed answer to the question, "What is unprocessed?" but the simple answer is: do you have (or could you have) all of those ingredients in your kitchen and could a person reasonably make it themselves.

For instance, I have lots of friends who are home brewers and they make beer themselves. So that makes beer OK to have, it passes the Kitchen Test. If you could reasonably assume you COULD make it, it’s OK.

However, I have no idea how to pronounce half of the ingredients in Oreos, I don’t have those in my kitchen, I could not make that product, with those exact ingredients, so sorry, no Oreos for me. For more in depth answer to the questions, you can read this.

The best thing about this challenge, is that it gets us thinking. About what we eat, who we "vote for" with the dollars we spend, and what we are training our bodies to crave.

And if you can’t go a month with eating just real whole food, then why not? Why is that hard for you?

I encourage you sign up, even if you know you can’t be perfect. Can you do Unprocessed Wednesday Night Dinners? Sign up and give it a try. It will get you thinking about what you’re eating, and what you are feeding your family.

This soup recipe could even be debated (although it is not yet October). While some ingredients easily pass the kitchen test, it reminds you to read the labels on the brands of sour cream and cheese you buy. Some will only have three or four easily recognized ingredients while some brands will have several more. It’s just about being mindful of what you buy.

Skinny Baked Potato Soup 210 Calories

Ingredients

1 tbs olive oil
1/2 cup chopped onion
1 leek, chopped (only white and light green part)
3 cloves garlic, minced
3 cups fat free chicken broth
4 cups cauliflower, chopped
1 large russet potato, peeled and chopped
1 tsp salt
1/2 tsp garlic powder
1/2 tsp pepper
1/4 tsp smoked paprika
1/4 tsp chili powder
1/2 cup milk

Garnishes:

1/2 cup light sour cream
1/4 cup shredded reduced fat cheddar cheese, 1 large tomato, chopped
1/2 cup green onion or chives, chopped

(Makes 4 servings)

Instructions

In a pot over medium high heat, add the leeks and onions, cook until softened, stirring frequently. Add garlic and stir. Add the chicken broth, potatoes, and cauliflower and allow to boil until vegetables are softened, about 15 minutes.
Remove from heat. Using an immersion blender or a food processor, puree until smooth. Stir in the spices and milk, return to heat and allow to simmer until thickened to desired consistency (the longer you simmer, the thicker the soup will become).
Divide among 4 bowls, top each one with 2 tbs sour cream and stir. Top with remaining garnishes and serve.

Chicken Sliders With Zucchini Buns

06.08.2012 23 Comments

At the end of the month I have this little cooking on TV gig that I’m incredibly excited about. And as much as I strive to be unique and impervious to social pressure, none of that has been able to penetrate my own vanity. After the initial shock of being asked to cook on CBS, Los Angeles wore off my first very female thoughts went something like this:

"What am I going to wear?"

"The camera adds ten pounds. Awesome."

So here I am, trying to stay as healthy as possible until I can school the Los Angeles metro area on the mid-day news with an introduction to cooking with beer all while still trying to run two food blogs that dazzle you with fun and delicious food. Not as easy for me as I’d like.

I did, however, discovered that if I give up dairy, which I already find skeevey in it’s unmanipulated state, the battle to lose those last few pounds becomes much easier. Butter and goat cheese have been the only real sacrifices, the rest has been easy to ignore or replace.

Don’t forget to come back on Wednesday when I give the best chocolate ice cream I have ever had that happens to be dairy free. It’s insane how creamy it is. You’ll want that recipe.

This recipe, which is dairy and gluten-free, gives you this delicious little mini burgers that are only about 90 calories each. And I am now one step closer to cooking on TV and not crying about it.

Chicken Sliders With Zucchini Buns

Ingredients

For The Patties

1 lb ground lean chicken
1 egg
1/4 cup panko (for GF, use crushed potato chips)
1/2 tsp salt
1/2 tsp pepper
1/2 tsp dry oregano
1/2 tsp dry basil
1 cup fat free chicken broth

Condiments & Toppings

1 to 2 large zucchinis, cut into 1/4 inch rings (buns)
Avocado Slices
BBQ Sauce
Pickled Jalapenos
Tomato Slices

Instructions

In a bowl, combine all the the patti ingredients (except the chicken broth) with your hands until well combined.
Spray the inside of a skillet (with a lid) with cooking spray, allow to get hot but not smoking.
Form the chicken mixture into patties about the width of your zucchini slices and about 1/2 inch thick. Cook on one side until browned on the bottom, flip and allow to cook for about 1 minute. Add the chicken broth until about half way up the sides of the chicken patties. Cover with a lid and allow to steam for about 3 to 5 minutes or until chicken patties are cooked through. Because fat is responsible for moist patties, very lean meat becomes dry very easily. This is the method I use to make sure the chicken is cooked through but is not dry.
Remove from pan and allow to drain.
Add the patties to the zucchini slices, top with condiments and serve.

(Makes about 8)

Parchment Paper Red Snapper

22.06.2012 1 Comment

I worked at a little cafe in college. It was a run by an odd man, who was largely absent, with questionable ethics and strange business practices. Which all ended up working to my benefit. I was young and slightly lazy, as long as I showed up for my shift and turned in the appropriate amount of money every day, I was lavishly ignored. There were no comment cards, focus on customer service, or unnecessary protocol, I did what I wanted. And what I wanted, other than giving out free muffins every time I forgot to ring in an order, was to spend time in the kitchen.

It was a small, poorly run brunch spot in Old Town Pasadena, right on the Rose Parade route. Our biggest draws were Granola French Toast with Vanilla Bean Sauce, Sour Dough Toads in A Hole With Chorizo Gravy, Pumpkin Pancakes year round and fantastic cappuccinos as well as a kitchen expertly managed by our overworked chefs Nacho & Sergio.

I take pride in the fact that I was one of the few waitresses that they liked. I brought them "water" when we were busy, made runs to our inappropriately far away walk-in and took the blame for spoiled food when the boss would eventually show his face. The cooks, after all, were the heart of the place. I could be replaced in a heartbeat, but the entire restaurant pulsed through Nacho & Sergio.

Late one afternoon, as our new and overly ambitious new manager-of-the-moment decided to dust off the chalkboard sign to institute a Daily Specials program, I begged Nacho to teach me something. He laughed. And then put me to work making Red Snapper packets with parchment paper, butter and some vegetables. To this day, I still make these. Easy, healthy and ready to adapt to in-season produce.

I’m guest posting for Claire of The Realistic Nutritionist today. You can get the recipe on her site.

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Let’s Have A Ball Themed Kids Party & Apple Slice Party Balls

04.04.2012 14 Comments

I am now the mother of a two year old.

Of course I’ve been warned about the Terrible Two’s and the nightmare that I am now a party to.

And no offense to those who have gone before me, but I rather enjoy this age. Every age, every situation and every person is not without drawbacks. There is no such thing as a perfect situation. Quality of life is built on figuring out what is great about the situation that you are in and enjoying the crap out of it.

So, what is great about 2 year old?

You get to have all the answers. You are able to solve all of their problems. These tiny little humans see you, their moms, as the Fair Princess Goddess of The Universe. You have control over everywhere they go and who they play with. And all of that will end way too soon. As much as I long to have more freedom and independence, sleep past 6:30am, set my schedule on a whim, travel to exotic places and be able to pee in private again, I know without a single tiny doubt that I will miss the hell out of my 2 year old once she is all grown up.

For Tater’s second birthday, my little tomboy wanted to run around the back yard and play with balls, her favorite thing in the entire world. So that’s what we did.

I had huge gigantic balloons from Sweet Lulu.

I made Yarn Ball Party Favors, You can see the DIY here:

Dozens of red and white beach balls covering the lawn, that I bought from Oriental Trading

Tater was in love with this.

I filled a red baby pool up with a bag of ball pit balls.

And as I shared with you a few weeks ago, I’m tring to rid my life of food dye. Quite a challenge for someone who is used to spending hours concocting the perfect frosting color for cakes. I let go and accepted the fact that the frosting I made with beet powder was just going to be purple and that was OK. More on that in a later post.

A least I was able to sneak some antioxidants and vegetables into her cupcakes, at fine compromise in my opinion.

And the food went largely unphotographed. A pretty shocking thing in my world, given the frequency with which I snap food pictures.

We did, however, reserect the Tater Tot Bar from last year.

I used white cone cups and made the cone holder out of a cardboard box and wrapping paper.

I also made the Hanging Paper Lanterns, one of my very first post was how to make them.

And I remade the paper Happy Birthday banner.

I did get a few shots of my Apple Balls, cored and sliced apples held together with rubber band and bakers twine. I replaced the core with string cheese. This will keep them fresh, un-browned and party ready for hours.

First, core and slice the apples using an apple slicer.

Remove the core and replace it with string cheese. Reassemble the apple and secure with a rubber band, then tie a ribbon or bakers twine around the rubberband. This will help your apple slices to stay fresh longer, without turning brown.

If you can, try to find string cheese that is the same size, or just a bit larger than your apple corer.

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Greek Turkey Burger 240 Calories

25.03.2012 25 Comments

I have a confession to make. I haven’t lost my Holiday weight. Granted, my "Holiday Weight" was only 3 pounds, but I still have it. Being a mom, a working mom, a working mom food blogger, I have a hard time finding the time to work out. I used to go to the gym three times a week and run a few miles on my days away from the gym. These days, I have a hard time getting a work out in once a week.

It’s a small price to pay to be the mom to an amazing little human like Tater. But this weekend, as I realized that Bikini season is fearfully close, I’m blogging "Skinny."

I also have found a way to cook Turkey Burgers so that they’re juicy and not at all dry. And the topping is incredible low calorie. And, English muffins are only about 110 calories. My husband even loved them and to be honest, he isn’t at all afraid of Bikini season.

240 Calories Greek Turkey Burgers

2 cups extra lean turkey (99 Percent Fat Free)

1/2 cup Panko bread crumbs

1 tsp Garlic Powder

1/2 tsp dried oregano

1/2 tsp dried basil

1/2 tsp salt

1 egg

1 cup chicken broth

1/2 cup roasted red peppers, chopped (if you use a jared kind, make sure to get the type that is in water NOT oil)

1/2 cup artichoke hearts, chopped (Again, water, not oil)

1/4 cup Feta cheese

pinch of salt and pepper

4 low calorie whole wheat muffins (100-110 calories)

4 tbs fat free sour cream

In a bowl, add the turkey, Panko, garlic, oregano, basil, 1/2 tsp salt, and egg. Using your hands, mix until combined. Split into four equal portions and form into patties.

You’ll need a skillet that has a lid. Place it over medium high heat and spray with cooking spray. Allow to get hot but not smoking. Cook the patties for about 3 minutes, or until browned. Turn over and cook for another three minutes. Add the chicken broth to the pan, cover and allow to steam for about 10 minutes or until the internal temperature of the patties reaches 165 degreed. Remove from pan and allow to drain on a stack of 3-4 paper towels.

in a bowl, add the artichoke hearts, roasted red peppers, feta, and a pinch of salt and pepper.

Lightly toast the English muffins.

Spread the English Muffins with 1/2 tbs Fat Free Sour Cream on each side.

Place the turkey patties on the English muffins, add the artichoke/red pepper mixture.

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Apple Ring Pancakes

07.03.2012 13 Comments

As a kid there were a few phrases that take an ordinary day and give it a bit of a sparkle. Like hearing the name of YOUR school being read over the radio as a closure for a Snow Day. Or hearing: "Let’s go get ice cream!" or, one of my favorites: "Breakfast For Dinner!!"

And now that I am a mom, I want to have breakfast for dinner too. It’s fun. But then I have the responsibility of an entire humans future health on my hands. That’s a lot of pressure. The way I reconcile these two things is by taking an ordinary pancake and filling it with a slice of fruit. Breakfast for dinner and a serving of wholesome fruit.

These babies only have 60 calories each. And you don’t even need massive amounts of syrup, the apple in the middle has the flavor and moisture to compensate.

Apple Ring Pancakes

2 large apples (I used Fuji Apples)

1 cup of flour

1/4 cup brown sugar

1 tsp baking powder

1/4 tsp nutmeg

1 tsp cinnamon

1/4 tsp salt

1/4 cup reduced fat (or fat free) sour cream

1 egg

1/2 tsp vanilla extract

3/4 cup sparklink water or club soda

(yields about 20 apple ring pancakes)

Preheat a griddle to 375, or use a large skillet. Coat with butter flavored cooking spray prior to cooking pancakes.

Peel and core the apples (I use this apple corer all the time). Cut the apples into 1/4 to 1/2 inch slices. Thicker slices will give you a crispier apple once cooked and a thinner slice will give you a softer apple once cooked.

In a large bowl, combine the flour, brown sugar, baking powder, nutmeg, cinnamon and salt until well mixed. In a separate bowl, add the sour cream, egg and vanilla, mix until well combined. Make a well in the dry ingredients, add the wet ingredients and stir until just barely combined. Add the sparkling water and stir. One at a time, dip the apple slices into the batter and place on the hot griddle. Allow the pancakes to cook until the edges start to look dry and then flip over, cooking on the other side until golden brown, about 3 minutes per side. Repeat for all apple slices.

You don’t need syrup for these little guys but I couldn’t resist using the last of that Coconut Caramel Sauce that I made the other day. So good.

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Spicy Thai Coconut Shrimp Soup

11.01.2012 12 Comments

Do you remember when you were a kid and staying home sick had sort of a romantic, charming allure? Your friends at school would wonder where you were. Maybe there would be rumors of your overall declining health and that you passed out in 31 Flavors the night before.

You would stay home, indulge in as much sleep as you wanted. Watch TV in your jammies, eat ice cream.

You had no idea that when you grew up, that would be called "Vacation."

When you have a baby, there are no such thing as sick days. Your kids pay absolutely no attention to that note your doctor gave you saying you need to rest. Those little Tyrants want sippy cups filled at full capacity, grapes cut into quarters, constant supervision of their destructive tendencies…*Sigh* It’s a good thing we are genetically inclined to adore them or they would be the worst boss ever.

BUT, if you do get sick, make sure and give your immune system the boost it needs. First, and I hate to break it to you after all that Ice Cream talk: Sugar lowers your natural immunities. Stay away it for the first few days.

Garlic, ginger and lemongrass are all known fighters of the everyday cold and flu. I ate disgusting amounts of them the winter I was pregnant with Tater, and I avoided getting sick for the first winter in about 6 years.

Plus, the kick of thai chili in this soup will remind you that you are alive and strong, empty sippy cups and whole grapes beware.

Thai Coconut Shrimp Soup

2 tbs Smart Balance Light, butter or margarine

2 tsp chopped thai red chili, seeds removed

6 cloves of garlic, minced

2 tbs fresh Lemongrass, chopped

1 tbs thai Galangal ginger, peeled, minced

5 cups, fat free, low sodium chicken broth

2 cans light coconut milk

3 tbs fish sauce

2 tsp black pepper

1 tsp salt

1 tbs lemon juice

8 large basil leaves, chopped into ribbons

16 large shrimp, raw, peeled and deveined, tails off (can substitute 1 cup, chopped raw chicken)

(Makes 4 Servings)

In a large pot over medium-high heat, melt the margarine. Add the chili and the lemon grass and cook until soft, about 3 minutes. Add the garlic and the ginger. Stir frequently until you can smell the garlic, about 30 seconds. Add the chicken broth and coconut milk and allow to simmer for 10 minutes.

Add the remaining ingredients and cook until the shrimp is cooked through, about 5 minutes. Taste and adjust seasoning to your personal preference.

Printable: Thai Shrimp Soup

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Healthy Soup Recipe: 220 Calorie Mac N Cheese Soup

09.01.2012 34 Comments

So I made this resolution to not be so hard on myself.

This is a resolution I made, not for myself as much as for my daughter. And how I model womanhood to her.

I want to show her how to focus more on her successes than her failures.

Hold her strengths closer than she holds her weaknesses.

Our children only learn so much from our words, but our actions, especially those that we think they don’t see, are ingrained in who they are.

I’ve stopped using self deprecating statements, as my vow not to model for her what I so badly want to protect her from.

As I see her tiny body grow more and more into a mirror of my own, I now realize that all the things I say about myself, I am inadvertently saying about this tiny "Me" who is now running around trying to mimic what I do.

It’s cute when she says, "Bacon, Yum!"

Would it be as cute if she looks in the mirror and says, "I’m too fat to wear this"?

I don’t get to pick and choose what she picks up from me. I can just be more aware of my own attitudes and try to shape them into what I want her to pick up. And hope that I do my best to eliminate the mentalities that cause me to say hateful things about myself.

I want to teach her to look back on her mistakes with a postivive filter.

Not to say:

"What was I thinking?"

But instead to try and figure out:

"What was I learning?"

How the heck does this relate to Mac N Cheese soup? Well, most of you have resolutions about weight. Some of you probably even need to lose weight for health reasons. But if you have a daughter, or even a sensitive son, please don’t say:

"I don’t want to be so fat anymore."

Instead:

"I want to be healthier. Run faster, jump higher."

Because, the truth is, unlike a lot of regrets we have in life:

Your weight is fixable.

That is great news, because so many things we have done aren’t. Make a plan, stick to it. Focus on your success, not your failure and give yourself time to make it happen. Because,if you have kids, our resolutions aren’t that different. They are for our kids, modeling how to live. Eat how you want them to eat and they will follow suit.

Mac N Cheese soup is great way to do this. It’s familiar, with just a bit of the high calories stuff. I’m focusing on the strengths of the food to bring it into a high flavor, low calorie food.

I used the Recipe Calorie Calculator on Spark people to find out how many calories are in this. It’s a great tool for homemade food. You can even adjust the ingredients to see how you can get the same amount of food for less calories.

The idea came from The Daily Unadventures in Cooking, and her Macaroni and Cheese dish. Check out her blog if you get a chance.

Healthy Soup Recipe: 220 Calorie Mac N Cheese Soup

Ingredients

2 tbs Smart Balance Light (or other low cal margarine spread)
1/3 cup red onions, chopped
4 cloves of garlic, minced
1 tbs flour
6 cups of low sodium, fat free chicken broth
3 cups of butternut squash, fresh, peeled and chopped
2/3 cup Macaroni noodles
1/3 cup sharp cheddar, shredded
1/2 tsp chili powder
Salt and pepper to taste
1 cup chopped tomatoes

Makes 4 servings.

Instructions

In a large pot or dutch oven over medium high heat, melt the Smart Balance Light. Add the onions and cook until soft and translucent, but not browned. Add the garlic and stir until you can smell them cooking, about 20 seconds. Add the flour and whisk until combined with the butter spread and no flour lumps remain. Add the broth and bring to a boil. Add the cubes of butternut squash, place the lid on at an angle allowing the steam to vent, boiling until the squash is very soft. Remove from heat and allow to cool a bit. Using an immersion blender, puree the squash until smooth and creamy. Return to heat. Add the noodles and cook until al dente. Add the cheese and stir until melted. Remove from heat and add the spices, adjusting to your preference. Add to bowls and top with chopped tomatoes.