Meatless Monday

Thomas and I have recently jumped on the "Meatless Monday" bandwagon. Not only is this a great way to save money (like for a wedding...wink, wink), but it is also a great way to cut calories and reduce the risk of certain health concerns such as heart-disease, diabetes, obesity, and certain forms of cancer. Here are some great recipe ideas for Meatless Monday that will help you take full advantage of the benefits, both for your health and for your wallet.

Spinach Alfredo Pizza
1 can refrigerated pizza dough or pre-made whole wheat pizza crust
1 package frozen spinach
1 package fresh mushrooms
1 jar Alfredo sauce
1-2 cups Mozzarella cheese

Spread the pizza dough out on a greased pizza crisper pan, baking sheet, or pizza stone. Spread Alfredo sauce over the crust. Typically I do not use the entire jar of sauce, but if you like a saucier pizza you certainly could use up the whole jar. Spread out the spinach over the top of the sauce. Sprinkle 1-2 cups (depending on personal preference) of cheese over the top of the spinach. Rinse and dry mushrooms. Slice the mushrooms if they did not come pre-sliced. Top the pizza with mushroom slices. Placing the mushrooms on top will ensure they get cooked all the way through. Bake at 400 degrees until the crust is golden brown and the cheese is melted and bubbly. 

Parmesan and Spinach Orzo
2 and 1/2 cups whole wheat orzo
2 Tbsp. Extra Virgin Olive Oil
2 green onions, chopped
1 clove garlic, minced
salt and pepper to taste
2 tsp. flour
1 cup milk (I use skim milk to keep calories down)
2/3 cups spinach, chopped
1/2 cup Parmesan cheese, shredded, plus extra for garnish 

Cook orzo according to package directions. Set aside. Heat olive oil in a medium-sized pot over medium heat. Add onions, garlic, salt and pepper and saute for 1 minute or until onions are translucent. Add flour to form a roux and cook for an additional minute. Add about 1/4 cup of the milk to the pot and whisk to work out any lumps from the roux. When lumps are worked out, add the remaining milk and whisk to combine. Bring to a simmer and cook until sauce has thickened, about 8 minutes. Add chopped spinach to sauce and cook an additional 2 minutes or until spinach has cooked down. Remove sauce from heat. Stir parmesan cheese into sauce. When cheese has melted, add cooked orzo to sauce and toss to coat. Garnish with extra parmesan cheese and serve immediately.

Veggie Fajitas
1 red bell pepper
1 green bell pepper
1 yellow bell pepper
2 onions
2 cloves garlic, minced
Chili powder
Cayenne pepper
Cumin
Whole-wheat tortillas
Non-fat plain Greek yogurt
Low-fat cheddar cheese, shredded
Shredded lettuce
Salsa

Slice the peppers and onions into this strips. Toss them into a skillet over medium-high heat. Add minced garlic. Drizzle the veggies with olive oil. Sprinkle in chili powder, cumin, and cayenne pepper to taste. Cook the veggies, stirring occasionally, until they are tender and browning. Top a tortilla with a spoonful of the veggie mixture, then top your fajita with your favorite toppings. I like to add shredded lettuce, a little shredded cheddar, and Greek yogurt. I use the Greek yogurt as a light replacement for sour cream. The yogurt tastes exactly like sour cream, but it contains less fat, fewer calories, and an added punch of protein.

Mexican Flatbread Pizza
Flat Out flat breads
Refried beans
Black beans, drained and rinsed
Sweet corn kernals
Shredded cheddar cheese
Shredded lettuce
Diced tomato
Diced jalapeno pepper
Non-Fat plain Greek yogurt

Lay out your flat bread on a hard working surface. Spread a layer of refried beans on each. Top with with a layer of corn, black beans, and jalapeno pepper. Place the pizzas on a greased cookie sheet and bake at 400 degrees until the flat bread is crispy and the toppings are heated through. Sprinkle each with shredded cheddar cheese and place back in the oven just until the cheese is melted. Top with your desired toppings. I love using shredded lettuce, diced tomato, and Greek yogurt.   

Skinny Lasagna Rolls

• 10 whole wheat lasagna noodles, cooked to al dente (about 8 minutes), well drained
• 1 (24 ounce) jar marinara sauce (I like Newman's Own)
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 6 cups baby spinach, loosely packed and chopped well
• 1 cup low-fat ricotta cheese
• 1 1/2 cups part-skim, shredded mozzarella
• 1/2 cup low-fat cottage cheese (small curd if possible)
• 1 egg white
• 1 teaspoon dried oregano
• Kosher or sea salt to taste
• 1/2 teaspoon black pepper
• 1/4 cup grated Parmesan cheese
• Preheat oven to 425 degrees. Add 1 1/4 cups marinara to a 13" x 9" x 2" casserole dish.
  In a large skillet, add oil and heat to medium-low heat. Saute garlic until fragrant, about 1 minute. Add chopped spinach and saute until wilted, about 3 minutes. In a large mixing bowl, combine garlic, spinach, ricotta, 1 cup mozzarella, cottage cheese, egg white, oregano, salt and pepper. On a work surface, lined with parchment paper, arrange lasagna noodles flat, add 1/4 cup cheese and spinach mixture to each noodle, spread evenly to cover noodles. Start rolling the noodle at the end closest to you. Place lasagna rolls seam side down, not quite touching, in the prepared casserole dish. Evenly spread 1 cup marinara over rolls, sprinkle with remaining mozzarella and Parmesan. Cover with aluminum foil and bake 20 minutes, or until cheese is hot and bubbly. If desired, serve rolls with additional heated marinara. 

 

Corn and Broccoli Calzones

• 1 1/2 cups chopped broccoli florets
• 1 1/2 cups fresh corn kernels
• 1 cup shredded part-skim mozzarella cheese
• 2/3 cup part-skim ricotta cheese
• 4 scallions, thinly sliced
• 1/4 cup chopped fresh basil
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• All-purpose flour, for dusting
• 20 ounces prepared whole-wheat pizza dough
• 2 teaspoons canola oil
• Position racks in upper and lower thirds of oven; preheat to 475°F. Coat 2 baking sheets with cooking spray. Combine broccoli, corn, mozzarella, ricotta, scallions, basil, garlic powder, salt and pepper in a large bowl. On a lightly floured surface, divide dough into 6 pieces. Roll each piece into an 8-inch circle. Place a generous 3/4 cup filling on one half of each circle, leaving a 1-inch border of dough. Brush the border with water and fold the top half over the filling. Fold the edges over and crimp with a fork to seal. Make several small slits in the top to vent steam; brush each calzone with oil. Transfer the calzones to the prepared baking sheets. Bake the calzones, switching the pans halfway through, until browned on top, about 15 minutes. Let cool slightly before serving. Healthy Heart Variation: To reduce saturated fat even further, use nonfat ricotta in place of the reduced-fat ricotta. 334 calories, 2 g saturated fat.

 

Greek Couscous with Feta and Chicken

My dad's side of the family is Greek so any chance I get to try food from our culture, I do not hesitate. This is another great recipe found in Family Circle. I love making up a big batch of this dish and packing it for my lunch throughout the week. It is tasty as well as filling. 

1 tbsp olive oil
2 cloves garlic, minced
1 onion, chopped
3/4 tsp dried oregano
1/2 tsp salt
1 1/2 cups couscous
6oz green beans 
2 cups shredded chicken breast meat
3 plum tomatoes, seeded and chopped
1 can artichoke hearts, drained and roughly chopped
1 cup crumbled Feta cheese
1/3 cup Kalamata olives, halved
2 tbsp lemon juice


Heat oil in a medium-size nonstick saucepan over medium-high heat. Cook garlic 30 seconds, then stir in onion, oregano and 1/4 teaspoon salt; cook 4 minutes. Stir in couscous and cook for 1 minute. Add chicken broth and 1 cup water to pot and bring to a boil; reduce heat to medium-low and cook, covered, for 12 minutes or until water is absorbed. Add green beans to pot for last 5 minutes of cook time. Stir in remaining 1/4 teaspoon salt, chicken, tomatoes, artichoke hearts, feta, olives and lemon juice and serve immediately.
 

Need a Little Motivation?

Every once in awhile you need a little motivation to keep up on your weight loss adventure. I found some of that much needed motivation this afternoon. 

TLC featured a special called Little People, Big World: Conquering Mount St. Helen. If you haven't seen any of the previous Little People, Big World episodes, the series features the Roloff family on their farm in Oregon. Matt and Amy Roloff are both little. Together they have raised a beautiful family consisting of four children: Jeremy, Zach (also little), Molly, and Jacob. Over the past year or so, I have been watching their show and witnessing this family do all kinds of amazing things from opening up their home/farm for pumpkin season and building a gorgeous wedding venue in their back yard (which really makes me wish I lived in Oregon so Thomas and I could get married there), to traveling through the Australian outback.

In a recent TLC special, Amy and Zach Roloff pushed themselves to their physical limits when they decided to climb Mount St. Helen. It took two days for Amy and Zach, along with Amy's personal trainer, to hike the 5 miles up the mountain. However, against all physical odds, the team accomplished another goal of Amy's. 

If Amy Roloff can do this at age 50, why do so many people sit on the couch instead of challenging themselves to go out and get healthy? 

I'm not saying anyone should go out and climb a mountain, but you should try something new in your journey to getting healthy. Try out that new class being offered at the gym, take a dance class, try the couch to 5K program everyone is buzzing about...do something! If the Roloff family has taught us anything it is that you can do anything you put your mind to no matter how big or small you are! 

WAY TO GO AMY!
 

Crispy Bean and Cheese Burritos

I found this recipe in an issue of Family Circle and have since fallen in love with it! This burrito makes a very tasty and filling lunch or a quick dinner. I thought it would be fun to post this burrito recipe with Cinco De Mayo being just around the corner. Enjoy your Mexican inspired cuisine and eat it too! 

1 bag (3.5oz) boil in a bag brown rice
1 cup salsa
1/3 cup cilantro
1 ripe avocado, cut into pieces
1 tbsp lime juice
6 small flour tortillas
1 cup shredded pepper Jack cheese
1 can black beans, rinsed and drained

Prepare the rice according to package directions. Drain and place in a medium sized bowl. Stir in the salsa and cilantro; set aside. In a smaller bowl, stir together avocado and lime juice; set aside. 
Place tortillas on a hard work surface and sprinkle each with 2 tbsp of pepper Jack cheese. Top the cheese with 1/4 cup of black beans, 1/3 cup of rice, and avocado mixture. Roll up tortillas, tucking in the ends to keep the filling securely inside. 
Heat a large skilled over medium-high heat. Coat the tortillas with a non-stick cooking spray. I like to use olive oil. Place burritos, seam-side down, and cook for 1-2 minutes or until golden brown. Turn and cook for another 2 minutes or until crispy and golden brown. 

Serves 6

Nutritional information per serving (1 burrito): 415 calories, 15 g fat, 17mg cholesterol, 54g carbs, 7g fiber, 15g protein, 761mg sodium. 

Chicken Sausage over Whole-Wheat Penne with Tomatoe Sauce and Broccoli

1 link of low-fat chicken sausage
1 cup of prepared whole-wheat pasta
Tomato sauce
Steamed broccoli
Low-fat shredded cheese

Brown the chicken sausage and pat to drain any fat. In a small oven-safe dish, combine pasta, sausage, sauce, and broccoli. Toss to coat in sauce. Top with a small amount of low-fat shredded cheese. Bake on 350 degrees just until heated through and cheese is melted and bubbly. 

Serves 1

280 calories, 5g fat, 21g protein, 30g carbs, 8g fiber

Foods that Fight Fat

Here is a list of foods that are said to fight belly fat. 

* Raw Nuts- especially almonds. Consume them in the form of the whole nut, or almond butter.

* Cinnamon- Antioxidants boost metabolism and help prevent high energy spikes throughout the day. Grind some on your morning toast, in your morning coffee, or in your oatmeal.

* Oatmeal- It is low in calories and fat. It also sticks to your ribs and keeps you full. 

* Dairy- Studies show that people who ate low-fat dairy products lost more weight than those who did not. Add a glass of skim milk to your breakfast, or snack on non-fat Greek yogurt or light string cheese.

* Turmeric- This is the spice that gives mustard and curry powder its yellow color. Studies show this spice also slows down the growth of fat tissue! Swap out mayo for mustard to get your daily dose!

Healthiest Packaged Foods

If you are anything like me, you resort to pre-packaged foods from time to time. Between work, school, workouts, house shopping, and wedding planning, I do not always have time to make healthy meals and snacks from scratch. 

The following is a list of the healthiest packaged foods to help you make smarter eating decisions when you're on the go! I am not saying you should resort to these packaged foods on a regular basis by any means. You should still consume them sparingly. However, when you truly need a quick meal or snack these can keep you on track.

There is a longer, more extensive list of www.womenshealthmag.com. I based my list on items that can be easily found in grocery stores in the St. Louis area. 

* Pretzel M&M's- These have become my favorite study snack since I tend to crave sweets. A fourth cup contains only 180 calories, 6g fat, 28g carbs, 1g fiber, 2g protein, 20g sugar, 190mg sodium.

 * Skinny Cow Milk Chocolate Dreamy Cluster Candy- This is another great snack if you are craving sweets. A whole pouch has only 120 calories, 6g fat, 20g carbs, 115mg sodium, 1g protein, 3g fiber, 9g sugar. 

 * Weight Watchers Chocolate Brownies- Sometimes you just crave a brownie. Now you do not have to feel as guilty when you indulge in one! Each of these has 130 calories, 3.5g fat, 25g carbs, 105mg sodium, 4g fiber, 1g protein, 14g sugar. 

* Blue Bunny Champ! Mini Swirls Vanilla Ice Cream Cones- Because sometimes you just need ice cream! Each cone contains 140 calories, 8g fat, 16g carbs, 50mg sodium, 1g fiber, 2g protein, 11g sugar. 

* Jell-O Temptations French Silk Pie- A lighter version of this dreamy treat! Each cup has 140 calories, 5g fat, 23g carbs, 180mg sodium, 1g fiber, 3g protein, 17g sugar. 

* Luna Chocolate Dipped Coconut Bar- These are great to grab for a quick breakfast when you are on the go. Pair it with an apple and a serving of skim milk and you'll be fueled until lunch! Each bar has 190 calories, 9g fat, 25g carbs, 210mg sodium, 9g protein, 3g fiber, 11g sugar.

* Snyder's of Hanover Organic Whole-Wheat & Oat Pretzel Sticks- These are great on their own or with a little bit of peanut butter and some fresh fruit. It makes a great snack to keep at your desk! Each serving (9 pretzels) contains 110 calories, 1.5g fat, 21g carbs, 100mg sodium, 3g fiber, 4g protein, 3g sugar. 

* Stacy's Simply Naked Pita Chips- I absolutely love hummus...all kinds of hummus. Pita chips are great for dipping in hummus as a snack, or pair with a small salad for a quick and healthy lunch! One serving (10 chips) has 130 calories, 5g fat, 19g carbs, 270mg sodium, 1g fiber, 3g protein, 1g sugar. 

* Kettle Brand Sweet Onion Potato Chips- Every once in awhile I get a craving for chips but I try to stay away because I do not want to ruin my diet. However, 13 of these salty, crunchy chips contains only 150 calories, 9g fat, 16g carbs, 125mg sodium, 1g fiber, 2g protein, and 1g of sugar, so you do not have to feel guilty about indulging every once in awhile. 

* Pepperidge Farm Baked Naturals Simply Cheddar Cracker Chips- Cheesy chips are the best unless you're trying to lose weight! These cracker chips only contain 130 calories, 3.5g fat, 24g carbs, 250mg sodium, 2g fiber, 2g protein, and 4g sugar for 27 chips!

* Ocean Spray Sparkling Pomegranate Blueberry Beverage- This is a lightly carbonated beverage that can curb your craving for soda. What makes it different? It is sweetened with natural fruit juices instead of added sugar! Each can contains 90 calories, 0g fat, 22g carbs, 35mg sodium, 0g fiber, 0g protein, 22g sugar. 

* Starkist Tuna Salad Ready Albacore- Mix this with some light mayo and chopped celery for a sandwich or wrap, or add this to your salad for a boost of protein. Either way, this tuna is great for lunch on the go weighing in at only 90 calories, 2.5g fat, 6g carbs, 460mg sodium, 1g fiber, 11g protein, and 2g sugar per pouch. 

* Hormel Always Tender Teriyaki Flavored Pork Loin- This is great for a quick and healthy family dinner. In addition, it is super easy to cook in the crock pot while you're at work, school, or doing housework. Pair with some steamed sugar snap peas and brown rice for a healthy Asian inspired meal. Each 4oz serving contains only 40 calories, 5g fat, 4g carbs, 360mg sodium, 0g fiber, 21g protein, 2g sugar. 

* Sea Pak Salmon Burgers- These are so refreshing to grill up with some grilled veggies on a warm day! Each patty contains 110 calories, 3g fat, 1g carbs, 380mg sodium, 0g fiber, 18g protein, 0g sugar. These are great in a low-sugar teriyaki glaze and topped with a slice of grilled pineapple. To keep calories low, we usually eat these on sandwich thins instead of buns.

* Weight Watchers Light Natural Smoked Mozzarella String Cheese- These are great on the go paired with a bottle of water and some fresh fruit. Each cheese stick contains 50 calories, 2.5g fat, 0g carbs, 144mg sodium, 0g fiber, 6g protein, 0g sugar. 

* Mission White Corn Tortillas- I absolutely love Mexican food! Between Mexican dishes, like fajitas, enchiladas, tortilla soup, burritos, and cinnamon chips with fruit salsa, and wraps for both lunch and breakfast, we go through a lot of tortillas. These only have 120 calories, 2g fat, 24g carbs, 10mg sodium, 2g fiber, 3g protein, 0g sugar each!

* Arnold Fill 'Ems Sandwich Thins- I love these! I use them to make deli sandwiches or hot dogs for lunch. These are also great for sloppy Joe's with ground turkey or turkey meatball subs for a quick and healthy dinner. Each sandwich thin contains 100 calories, 1g fat, 21g carbs, 170mg sodium, 5g fiber, 5g protein, 2g sugar. 

* Morning Star Bacon, Egg, and Cheese Biscuits- These are great to grab on your way out the door for class or to toss to the kids and the hubby as they run out the door. Each biscuit has 270 calories, 8g fat, 40g carbs, 630mg sodium, 1g fiber, 9g protein, 5g sugar. 

* Bird's Eye Voila Garlic Chicken Pasta- This makes a great dinner on a night when I get off work later or have class. All you have to do is toss this into a skillet and its ready to eat in about 10 minutes. It is tasty and loaded with veggies. Pair it with a small salad and you have a great meal! Each serving contains 240 calories, 8g fat, 29g carbs, 540mg sodium, 3g fiber, 11g protein, 6g sugar. 

* Healthy Choice 100% Natural Entrees Asian Pot Stickers- Curb your craving for Chinese food with this meal that is ready in the blink of an eye. Each entree contains 340 calories, 4.5g fat, 66g carbs, 530mg sodium, 4g fiber, 8g protein, 14g sugar.

* Lean Cuisine Garden Vegetable Dip with Pita Bread- This makes a great lunch that only contains 190 calories, 5g fat, 29g carbs, 440mg sodium, 2g fiber, 6g protein, and 4g sugar. 

* Annie's Organic Whole Wheat Shells and White Cheddar- My younger sister eats this all the time. It really does hit the spot when you are craving that warm and cheesy comfort food dish. Each serving (1 cup prepared with low-fat milk) contains 270 calories, 47g carbs, 580mg sodium, 2g fiber, 11g protein, 9g sugar. 

* Campbell's Select Harvest Healthy Request Chicken and Whole Grain Pasta Soup- Nothing hits the spot better on a cold, rainy day then soup and salad or soup and a sandwich. A 1 cup serving of this soup contains 100 calories, 2g fat, 14g carbs, 410mg sodium, 1g fiber, 7g protein, 4g sugar.

 
* Dreyer's Peach Fruit Bars- These are great! They curb your craving for sweets while providing you with a serving a fresh fruit. Each bar contains only 100 calories, 0g fat, 24g carbs, 0mg sodium, 0g fiber, 0g protein, 23g sugar. 

Healthy Warm Weather Snacks

It is that time of year again. The weather is getting warmer, the sun is coming out, and the department stores have broken out the bikinis! This is the time of year when my family takes a vacation, barbeques in the yard, goes swimming, and spends a ton of time eating. Whether you are lounging on the beach or spending time with family and friends in the back yard, these healthy snacks are sure to satisfy your cravings for good food while keeping you on track with your diet. 

1. Frozen watermelon: We love cutting watermelon into bite size shapes and using this light treat as a way to cool down on a hot summer day. This is so refreshing. 

 2. Hummus: My family is Greek so I loooovvveee hummus. There are so many different kinds of hummus too! Garlic hummus, roasted red pepper hummus, black bean hummus...yum! Try serving this tasty dip with baby carrots, celery sticks, or whole wheat pita chips.

3. Grilled Pineapple: Yum! I love grilled pineapple. Just toss a few rings of pineapple onto the grill and let it get that sweet, smoky flavor. These pineapple rings are great on their own or atop grilled chicken breasts. 

4. Berry Chicken Salad: You know it is summer when the berry chicken salad comes back to Panera Bread Co. However, you do not have to go out to eat to enjoy this flavorful and satisfying salad. Just grab some of your favorite greens, strawberries, pineapple chunks, mandarin orange sections, blueberries, grilled white meat chicken, candied almonds, and light poppy seed salad dressing. Toss everything together and enjoy. This salad is always a huge hit at our house.
** To make your own candied almonds, place almonds, Truvia, and cinnamon in a saucepan. Turn the stove on medium-high heat. Stir until almonds are coated and sugar has caramelized. Spread out on a sheet of wax paper to cool. You will want to stir constantly so the almonds do not burn. 

5. Frozen Banana Pops: Cut bananas into 2 halves and place each on a popsicle stick. Dip each in sugar-free chocolate syrup. Place on a piece of wax paper and freeze. You could also roll each of these in crushed nuts or dark chocolate chips before freezing. 

6. Cinnamon Chips and Fruit Salsa: This is another favorite in our household. Take a package of flour tortillas and cut them into wedges with a pizza cutter. Spritz them with cooking spray and place them in single layers on greased cookie sheets. Sprinkle with Truvia and cinnamon. Bake at 350 degrees until golden brown. To make the salsa, core and slice 1 Fuji apple, slice enough strawberries to make 2 cups, and peel and slice 2 kiwis and 2 bananas. Pulse all of the salsa ingredients in a food processor or blender just long enough to be chopped. Add 2 tbsp sugar, 1/2 tsp ground nutmeg, 1/2 tsp cinnamon, and 1 tbsp fresh lime juice. Place the salsa in a bowl, cover, and chill for at least 20 minutes before serving. This is such a refreshing treat! 

7. Frozen Grapes: I love these! Frozen grapes make an amazing snack to help cool you off on a hot summer day. This is also a great way to preserve grapes that you have purchased in bulk. Frozen grapes are also great for curbing ice cream cravings.

 8. Sour Patch Grapes: I found this idea on Pinterest and fell in love! This is a great way to satisfy your sweet tooth when you're craving candy. All you need is a bunch of green grapes and a package of lime Jell-o mix. To make: wash your grapes thoroughly. Do not worry about drying them off because you'll need them to be a little wet to make the Jell-o stick. Pour the Jell-o powder onto a plate. Roll your grapes through the powder until they are covered. Another great way to do this is add the damp grapes and Jell-o powder to a Ziplock bag, seal, and shake to coat. Refrigerate until serving. 

9. Frozen Yogurt Tubes: This is super easy and satisfying. Buy tubes of yogurt (like Go-Gurt) from your local grocery store and place them in the freezer until they are firm. This is a great treat for kids after swimming, a soccer game, baseball game, etc. These are also great for school lunches. By the time you get to lunch, it is defrosted! However, I prefer to enjoy these tasty tubes frozen on a hot summer day. 

10. Frozen Pineapple: Like watermelon and grapes, pineapple tastes amazing frozen. It is almost like eating a fresh sorbet. We usually purchase canned pineapple chunks (packed in 100% juice), place them on toothpicks or skewers, and freeze. It is that simple! 

NOTE: The frozen fruits listed above make great additions to sparkling water or sparkling wines to make sangria! 

Enjoy!