In an attempt to adopt a healthier lifestyle, we have started to cook healthier meals at home and cook at home more often. The problem is not usually in the main dish. Instead it lays in the side dishes. I try to keep my portions under a certain number of calories based on what I have eaten previously that day but I can never seem to find any tasty side dishes that don't send the calorie and fat intake through the roof. Growing up, my family always had things like heaping mounds of mashed potatoes or macaroni and cheese as our side dishes but since I am determined to lose weight, these had to change! I have done a little research and am posting my findings for healthier side dishes. Happy cooking!
1. Sugar Snap Peas- These have recently become my favorite veggie! You can buy them frozen to save money. Simply saute them in a skillet with a drizzle of olive oil and Mrs. Dash lemon pepper seasoning, or toss them with some lean sirloin strips, broccoli, chopped carrots, onion, brown rice, and low-sodium soy sauce for a healthy stir-fry.
2. Fresh Green Beans- Another favorite of mine and very low in calories. Take some fresh green beans and blanch them until they're tender-crisp. Drain the water. In the same pot, drizzle the green beans with olive oil and half a package of dry Italian dressing mix. Saute until coated and slightly browned. Its also tasty with dry ranch dressing mix instead of Italian. This is also a tasty way to cook asparagus!
3. Steamed Broccoli- You can't go wrong with steamed broccoli! If you must put something on your broccoli, try adding a couple shakes of Mrs. Dash lemon pepper or grated Parmesan cheese.
4. Grilled bell peppers and mushrooms- These are low in calories and the peppers are high in anti-oxidants. We skewer different colored bell peppers, mushrooms, and lean sirloin steak cubes. Brush the veggies with a little olive oil and sprinkle the skewers with lemon pepper, pepper, garlic pepper, or any other desired seasoning and grill. They're delicious and make a great summer dinner. If you cook extras the left overs make great fajitas you can take for lunch the next day.
5. "Fried" Zucchini- I began making this copy cat "fried" zucchini after I found out how horrible the typical restaurant zucchini fries were. All you do is slice up some fresh zucchini fairly thin. Dip the slices in egg beaters, then coat them in a combination of bread crumbs, cayenne pepper, and garlic powder. Place the slices on a cookie sheet and bake them at 375 degrees until golden brown. Serve with fat-free ranch dressing. You can also use squash too! I love serving this with turkey burgers instead of fries.
6. Ore-Ida fries- These can be found in the freezer section of your grocery store and have only 120 calories per 3 ounce serving! I love french fries; they are my weakness! Pop these into the oven and they get golden and crispy without all the oil and fat. Toss them with some garlic salt and a little shredded Parmesan cheese for a tasty change of pace. If you much fry them, try using olive oil instead of traditional canola.
Thursday, August 16, 2012
Stretches to Help you Sleep Better
My boyfriend and I have been having trouble falling and staying asleep lately. With the start of school just around the corner, this is the worst possible time to be experiencing insomnia! Not to mention sleep deprivation can hinder my weight loss and fitness goals too. I found a few stretches that are supposed to help you sleep better so I thought I would share them in case anyone else is experiencing this too.
Seated Side Bend
Rag Doll
Sleeping Swan
- Sit on floor with pillow in front of you. Bend left knee, bringing sole of left foot to right inner thigh. Lift butt and extend right leg behind you.
- Staying centered, gently hinge forward from hips, placing head on pillow. Extend arms forward, elbows slightly bent.
- Hold for 8 to 10 breaths. Roll back up. Switch legs; repeat.
- With each pose, breath in and out to help you relax
- Targets neck, shoulders, back, hips, and legs
Bridge
- Lie face-up with knees bent, feet flat on floor, arms extended by sides, palms up.
- Keeping shoulders down, engage abs and press into heels to lift hips and back to form a diagonal line from shoulders to knees.
- Hold for 8 to 10 breaths; lower.
- Targets hips and legs
- Sit on pillow in a cross-legged position. Place left hand on floor to side of hip, left elbow slightly bent. Extend right arm by ear.
- Lean to left, keeping butt on floor, shoulders down.
- Hold for 8 to 10 breaths. Switch sides; repeat.
- Targets neck, shoulders, back, and obliques
- Stand with feet hip-width apart, knees slightly bent.
- Place right hand on left elbow, left hand on right elbow.
- Bend over from hips, letting arms and head hang down.
- Hold for 8 to 10 breaths. Gently roll back up.
- Targets neck, shoulders, back, and hips
Thursday, August 9, 2012
Maple-Glazed Sour Cream Doughnut Holes
If you've been reading my blog from the beginning, you know that I have a weakness for doughnuts. This lightened version of doughnut holes helps me from completely blowing my diet. I still eat them sparingly, but when I have a craving for doughnuts I just can't get over, these are a big help.
6 tbsp warm water
1/4 cup granulated sugar (try using Splenda)
1 1/8 tsp dry yeast
6.75 ounces all-purpose flour (about 1 1/2 cups), divided
1/8 tsp salt
3 tbsp sour cream
1 large egg, lightly beaten
Cooking spray
1 1/2 cups powdered sugar
6 cups peanut oil
2 tbsp maple syrup
2 tbsp water
Combine first 3 ingredients in a large bowl. Let stand 5 minutes or until bubbly. Combine 1 1/4 cups flour and salt. Add sour cream and egg to yeast mixture; stir until smooth. Add flour mixture; stir until a moist dough forms.
Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 3 minutes); add enough of remaining flour, 1 tbsp at a time, to prevent dough from sticking to hands (dough will feel slightly sticky). Place dough in a clean bowl coated with cooking spray. Cover dough with plastic wrap. Let rise in a warm place (85 degrees), free from drafts, 1 hour or until almost doubled in size.
Punch dough down, divide dough into 36 equal portions; roll each portion into a ball. Cover dough with plastic wrap coated with cooking spray; let stand 30 minutes.
Clip a thermometer onto one side of a Dutch oven; add oil to pan. Heat oil to 375 degrees. Combine powdered sugar, syrup, and 2 tbsp water; stir until smooth. Place 9 dough balls in hot oil; fry 2 minutes or until golden, turning as necessary. Make sure oil temperature remains at 375 degrees. Remove doughnut holes from pan; drain. Dip doughnut holes into syrup mixtures; remove with slotted spoon. Drain on a cooking rack over a baking sheet. Repeat procedure with remaining dough balls and syrup mixture.
yields 36 doughnut holes
Per serving size (3 doughnut holes): 178 calories, 6g fat, 2.4g protein, 0.5g fiber
6 tbsp warm water
1/4 cup granulated sugar (try using Splenda)
1 1/8 tsp dry yeast
6.75 ounces all-purpose flour (about 1 1/2 cups), divided
1/8 tsp salt
3 tbsp sour cream
1 large egg, lightly beaten
Cooking spray
1 1/2 cups powdered sugar
6 cups peanut oil
2 tbsp maple syrup
2 tbsp water
Combine first 3 ingredients in a large bowl. Let stand 5 minutes or until bubbly. Combine 1 1/4 cups flour and salt. Add sour cream and egg to yeast mixture; stir until smooth. Add flour mixture; stir until a moist dough forms.
Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 3 minutes); add enough of remaining flour, 1 tbsp at a time, to prevent dough from sticking to hands (dough will feel slightly sticky). Place dough in a clean bowl coated with cooking spray. Cover dough with plastic wrap. Let rise in a warm place (85 degrees), free from drafts, 1 hour or until almost doubled in size.
Punch dough down, divide dough into 36 equal portions; roll each portion into a ball. Cover dough with plastic wrap coated with cooking spray; let stand 30 minutes.
Clip a thermometer onto one side of a Dutch oven; add oil to pan. Heat oil to 375 degrees. Combine powdered sugar, syrup, and 2 tbsp water; stir until smooth. Place 9 dough balls in hot oil; fry 2 minutes or until golden, turning as necessary. Make sure oil temperature remains at 375 degrees. Remove doughnut holes from pan; drain. Dip doughnut holes into syrup mixtures; remove with slotted spoon. Drain on a cooking rack over a baking sheet. Repeat procedure with remaining dough balls and syrup mixture.
yields 36 doughnut holes
Sour Cream Muffins with Poppy Seed Streusel
STREUSEL:
3 tbsp sugar (I used Splenda)
2 tbsp all-purpose flour
1 tsp poppy seeds
1 tbsp butter, melted
MUFFINS:
9 ounces all-purpose flour (about 2 cups)
3/4 cup sugar (again, I used Splenda)
2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
3/4 cup non-fat buttermilk
1/4 cup butter, melted
1 tbsp grated orange peel
1 tsp vanilla extract
1 large egg, lightly beaten
1 (8oz) container fat-free sour cream
Cooking spray
Preheat oven to 375 degrees. To prepare streusel, combine first 4 ingredients in a small bowl; set aside.
To prepare muffins, combine flour, 3/4 cup sugar, baking powder, baking soda, and salt in a medium bowl, stirring with a whisk. Add buttermilk and remaining ingredients besides cooking spray. Stir just until moist. Spoon batter into 15 muffin cups coated with cooking spray. Sprinkle streusel over batter. Bake for 18 minutes or until golden brown. Remove from pan and cool muffins on wire racks.
Yields 15 muffins
Per muffins: 180 calories, 6.3g fat, 3.3g protein, 0.5g fiber
3 tbsp sugar (I used Splenda)
2 tbsp all-purpose flour
1 tsp poppy seeds
1 tbsp butter, melted
MUFFINS:
9 ounces all-purpose flour (about 2 cups)
3/4 cup sugar (again, I used Splenda)
2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
3/4 cup non-fat buttermilk
1/4 cup butter, melted
1 tbsp grated orange peel
1 tsp vanilla extract
1 large egg, lightly beaten
1 (8oz) container fat-free sour cream
Cooking spray
Preheat oven to 375 degrees. To prepare streusel, combine first 4 ingredients in a small bowl; set aside.
To prepare muffins, combine flour, 3/4 cup sugar, baking powder, baking soda, and salt in a medium bowl, stirring with a whisk. Add buttermilk and remaining ingredients besides cooking spray. Stir just until moist. Spoon batter into 15 muffin cups coated with cooking spray. Sprinkle streusel over batter. Bake for 18 minutes or until golden brown. Remove from pan and cool muffins on wire racks.
Yields 15 muffins
Strawberry- Cream Cheese Muffins
2/3 cup fat free cream cheese, softened
1/3 cup butter
1 1/2 cup sugar (I used Splenda)
1 1/2 tsp vanilla extract
2 large egg whites
1 large egg
9 ounces all purpose flour (about 2 cups)
1 tsp baking powder
1/4 tsp baking soda
1/2 tsp salt
1/2 cup low-fat buttermilk
2 cups fresh raspberries
1/4 cup finely chopped walnuts
Preheat over to 350 degrees. Combine cream cheese and butter in a large bowl. Beat with a mixer at high speed until well blended. Add sugar, beat until fluffy. Add vanilla, egg whites, and egg. Beat well.
Weigh or lightly spoon flour into dry measuring cups' level with a knife. Combine flour, baking powder, baking soda, and salt. With mixer on low speed, add flour mixture and buttermilk to cream cheese mixture. Gently fold in raspberries and walnuts. Place 24 foil cup liners in muffin cups. Spoon batter evenly into liners. Bake for 25 minutes or until the middle is set. Remove from pan and let cool on a wire rack.
Yields 24 muffins
Per muffin:142 calories, 4.7g fat, 2.7g protein, 1g fiber
1/3 cup butter
1 1/2 cup sugar (I used Splenda)
1 1/2 tsp vanilla extract
2 large egg whites
1 large egg
9 ounces all purpose flour (about 2 cups)
1 tsp baking powder
1/4 tsp baking soda
1/2 tsp salt
1/2 cup low-fat buttermilk
2 cups fresh raspberries
1/4 cup finely chopped walnuts
Preheat over to 350 degrees. Combine cream cheese and butter in a large bowl. Beat with a mixer at high speed until well blended. Add sugar, beat until fluffy. Add vanilla, egg whites, and egg. Beat well.
Weigh or lightly spoon flour into dry measuring cups' level with a knife. Combine flour, baking powder, baking soda, and salt. With mixer on low speed, add flour mixture and buttermilk to cream cheese mixture. Gently fold in raspberries and walnuts. Place 24 foil cup liners in muffin cups. Spoon batter evenly into liners. Bake for 25 minutes or until the middle is set. Remove from pan and let cool on a wire rack.
Yields 24 muffins
Per muffin:142 calories, 4.7g fat, 2.7g protein, 1g fiber
BEST RESTAURANT SALAD EVER!!!!!
OMG!!!! My boyfriend and I decided to go out to Panera Bread Company for dinner the other night. Usually my menu choice would consist of the sourdough bread bowl with cheddar broccoli soup, which we all know has more carbs than even a marathon runner should be eating! So I decided to try this amazing salad Panera brings out for summer. I figured a salad that tastes this good can't possibly be good for you so I went on their website to check out the nutrition facts. To my surprise, it only contains 340 calories, 13g fat, 6g fiber, 29g protein for a full-size salad!
Its the Panera Bread Co. strawberry, poppyseed, and chicken salad and its AMAZING!!!! Fresh chopped romaine lettuce is tossed with colorful strawberries, blueberries, pineapple, mandarin oranges and pecans all topped with a fat-free poppyseed dressing! It tastes so good its almost like you're eating dessert, not a salad. I'm usually not a salad person (in fact a lot of times I have to force myself to choke down lettuce), but this salad is seriously the best thing I have ever tasted! Hello summer...and bikini body! Next time your friends want to go out to eat, suggest Bread Co, order a strawberry poppyseed chicken salad, and don't ruin your hard work!
Mushroom & Bell Pepper Omelet with Fontina
1 tsp olive oil, divided
Cooking spray
1/4 cup chopped green onions
1/2 medium green bell pepper, thinly sliced
2 cups sliced Shiitake mushrooms
1/2 cup chopped seeded plum tomatoes
1/2 tsp salt, divided
1/8 tsp black pepper
1/2 tsp butter
2 tsp chopped parsley
8 large eggs
2 large egg whites
1/2 cup shredded Fontina cheese
1/4 cup fat free sour cream
Heat 1/2 tsp oil in a large nonstick skillet with cooking spray over medium-high heat. Add green onions; saute 1 minute. Add bell pepper; saute 1 minute. Add mushrooms; cook 3 minutes stirring frequently. Stir in tomato, 14 tsp salt, and black pepper; cook 30 seconds. Remove mixture from pan; cover and keep warm.
Place 1/4 tsp salt, parsley, eggs, and egg whites in a bowl; stir well with a whisk to combine. Place 1/2 tsp oil and butter in skillet over med-high heat until butter melts. Add egg mixture to pan; cook until edges begin to set (about 2 minutes). Slide front edge of a spatula between edge of omelet and pan. Gently lift edge of omelet, tilting pan to allow some uncooked mixture to come in contact with pan. Repeat on opposite edge. Continue cooking until the center is set (about 7 minutes).
Spoon veggie mixture evenly over 1/2 of omelet; top veggie mixture with cheese. Loosen omelet with a spatula; fold in half. Carefully slide onto a serving platter. Cut omelet into 4 wedges; top with sour cream. Garnish with additional parsley, if desired. Serve immediately.
Yields 4 servings
272 calories per serving
Cooking spray
1/4 cup chopped green onions
1/2 medium green bell pepper, thinly sliced
2 cups sliced Shiitake mushrooms
1/2 cup chopped seeded plum tomatoes
1/2 tsp salt, divided
1/8 tsp black pepper
1/2 tsp butter
2 tsp chopped parsley
8 large eggs
2 large egg whites
1/2 cup shredded Fontina cheese
1/4 cup fat free sour cream
Heat 1/2 tsp oil in a large nonstick skillet with cooking spray over medium-high heat. Add green onions; saute 1 minute. Add bell pepper; saute 1 minute. Add mushrooms; cook 3 minutes stirring frequently. Stir in tomato, 14 tsp salt, and black pepper; cook 30 seconds. Remove mixture from pan; cover and keep warm.
Place 1/4 tsp salt, parsley, eggs, and egg whites in a bowl; stir well with a whisk to combine. Place 1/2 tsp oil and butter in skillet over med-high heat until butter melts. Add egg mixture to pan; cook until edges begin to set (about 2 minutes). Slide front edge of a spatula between edge of omelet and pan. Gently lift edge of omelet, tilting pan to allow some uncooked mixture to come in contact with pan. Repeat on opposite edge. Continue cooking until the center is set (about 7 minutes).
Spoon veggie mixture evenly over 1/2 of omelet; top veggie mixture with cheese. Loosen omelet with a spatula; fold in half. Carefully slide onto a serving platter. Cut omelet into 4 wedges; top with sour cream. Garnish with additional parsley, if desired. Serve immediately.
Yields 4 servings
272 calories per serving
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