Fruit Pizza

It's time to add a little pizazz to your morning routine! Pizza for breakfast has been a staple for college students throughout the years, but here is a breakfast fruit pizza that will perk you up and get your day started with a healthy zing. Just a few quick and easy steps stand between you and this fun and funky dish, so grab your apron and get started!

Fruit Pizza
makes 8 servings

Tools
-oven
-cookie sheet (or something to bake the cookie dough on....That's right, I said Cookie Dough!)
-knife and cutting surface (or buy pre-sliced fruit)
-bowl and spoon

Ingredients
Half a roll of refrigerated sugar cookie dough (6 oz)
1/2 cup Whipped Cream Cheese
6 oz Light vanilla yogurt (or your favorite flavor)
A mix of your favorite fruits
I use:
1 cup fresh strawberries, sliced
1 kiwi, sliced
1 blood orange, separated into slices
1/4 cup fresh blackberries
1/2 cup Almonds, thin sliced

Directions
1. Pre-heat oven to 375 degrees Fahrenheit.
2. Roll out the cookie dough on the cookie sheet. Spread into a thin circle (14 inch approx). Bake until lightly golden brown, about 12 min.
3. Let the cookie base cool completely.
4. In a bowl, mix the cream cheese and the yogurt. Spread evenly over the cookie base.
5. Arrange fruit in a pleasing pattern over the the sauce.
6. Slice and Serve!

This pizza makes a beautiful impression on breakfast guests, or a pretty and nutritious gift to yourself. Grab a slice today!

Nutritional Info
recipe makes 8 servings
per serving:
Calories 226.2
Total Fat 12.9 g
   Saturated Fat    3.7 g
   Polyunsaturated Fat   0.8 g
   Monounsaturated Fat  3.4 g
Cholesterol   27.6 mg
Sodium   188.3 mg
Potassium   176.8 mg
Total Carbohydrate 23.9 g
   Dietary Fiber   2.1 g
   Sugars 4.8 g
Protein 4.1 g



Photo credit: Stephanie Raines via www.sxc.hu

Comfort Food Make-Over: Mashed Cauliflower

Comfort foods, those cherished dishes that get us through stormy weather and tough times. Some people turn to mac and cheese, some to chicken and dumplings, and some to chocolate ice cream. However, the most popular comfort food of all time is that king of carbs - mashed potatoes. If you're looking for the warm embrace of this homemade treat but want to lower the calorie density, try mashed cauliflower instead! This recipe is light and fluffy with a creamy parmesan taste that will fool your senses into thinking you're noshing on the real thing.

Parmesan Mashed Cauliflower

-an Anna Original

makes 6 servings

Tools

-blender or potato masher

-measuring cups/spoons

-mixing bowl

-spoon

-Microwave (or stove and pot for steaming)

Ingredients

6 cups frozen chopped cauliflower

2 oz cream cheese, softened (or Go Gourmet and use Herb Crusted Goat Cheese!)

2 Tbsp. Light Sour Cream

1/4 cup Parmesan Cheese, shredded

1/4 Tsp. Onion powder

1/4 Tsp. Garlic powder

Salt and Pepper to taste

Directions

1. Cook cauliflower in microwave per package instructions (or steam on stove). Make sure that the cauliflower is soft and "mashable". 

2. Mash cauliflower in mixing bowl until relatively smooth. (you can also use a blender or mixer for creamier results). 

3. Add softened cream cheese and sour cream. Stir until well combined. 

4. Add Onion powder, Garlic powder, and shredded parmesan cheese and stir until combined. 

5. Salt and pepper to taste.

Serve and Enjoy! This decadent dish is 'delish with baked chicken, grilled eggplant, or alone. 

Nutrition Info

per serving

Calories 99.1

Total Fat 5.2 g

     Saturated Fat 3.1 g

     Polyunsaturated Fat 0.4 g

     Monounsaturated Fat 1.3 g

Cholesterol    14.5 mg

Sodium 131.9 mg

Potassium    348.1 mg

Total Carbohydrate     9.7 g

     Dietary Fiber    6.5 g

     Sugars    2.9 g

Protein 6.2 g

Photo Credit: Monika Szczygieł via www.sxc.hu

The Perfect Parfait

The beginning of the year is always so busy with school re-starting and getting organized again after the holiday rush. One of the best ways to keep your energy up is to start each day with a healthy breakfast. This quick and easy breakfast parfait will add a spring to your step and a smile to your face with it's bright fruits and crunchy granola.


Breakfast Parfait
-makes 1 serving
derived from BestTeenChef's Healthy Fruit Parfait recipe


Tools
-bowl
-spoon
-knife and cutting surface (or use pre-cut fruits)
-serving glass/dish (what you're going to eat it out of)

Ingredients
1/2 banana, sliced (med-large)
1/4 cup sliced strawberries
1/4 cup pineapple, chopped (I prefer fresh, but you could also used canned, drained)
1/2 cup non-fat yogurt (choose your favorite flavor!)
1/4 cup granola (choose a healthy granola without a lot of added sugar)

Directions
1. Combine the sliced/chopped fruits in a bowl, mixing gently.
2. Layer the ingredients into your serving dish as follows until all ingredients are used: 1/4 fruit mixture, 1/4 yogurt, 1/4 granola.
3. Eat and enjoy all the benefits all day long of eating a healthy and yummy breakfast (like more energy and a satisfied smile).

Feel free to mix it up with different fruits, yogurt, and granola. Just make sure to keep yourself in check when it comes to serving sizes!

Nutrition Info
per serving:

Calories 225.1
Total Fat 1.6 g
   Saturated Fat 0.3 g
   Polyunsaturated Fat 0.4 g
   Monounsaturated Fat 0.6 g
Cholesterol 3.3 mg
Sodium 159.7 mg
Potassium 598.7 mg
Total Carbohydrate  47.3 g
   Dietary Fiber 3.8 g
   Sugars 27.6 g
Protein 8.0 g

Recipe Credit: http://www.food.com/recipe/healthy-fruit-parfait-132756/photo
Photo Credit: NcMysteryShopper via www.food.com

Quick Links for Healthy Holiday Party Treats

Between the decorating, gift wrapping, and cozy nights by the fire, who has time to spend flipping through piles of cookbooks looking for recipe ideas for Aunt Marge's party tomorrow night? Therefore, instead of just one recipe this week, I wanted to provide you several healthy holiday recipes that are great for pot-lucks or parties. Below is a list of links to several healthy (or healthier) and easy recipes sure to meet your needs for any occasion.


Appetizers:

Creamy Garlic Herb Dip for Fresh Veggies - a quick and yummy dip that won't weight you down.

Traditional Hummus - great for dipping with pita chips or whole wheat crackers.

Tree-Trimming Trail Mix - a tasty twist on traditional trail mix sure to be a snacking hit.

Goat Cheese and Apple Canapes - delicious, delicious, delicious and good for you too!


Hearty Party Entrees:

Smokey Chicken Skewers - filling and packed with protein.

Mini Greek Pizza Muffins - a fun and festive addition to any party table.

Roasted Cauliflower with Fresh Herbs and Parmesan - who knew veggies could be this decadent?

Party Desserts

Berry Cream Dessert - smooth and creamy and it looks beautiful to boot!

Chocolate Oat Cakes - these lovely little cakes will please the chocolate lovers without being too heavy.

Drinks

Low-Fat Eggnog - cut out some of the saturated fat and make your eggnog truly worthy of celebrating.


I hope you found something to tempt your taste buds while helping keep your party a little lighter. Feel free to share your favorite healthy holiday recipe in the comments section!
Cheers!


Photo Credit: Piotr Bizior via www.sxc.hu

Frijoles y Maiz Ensalada

Don't let a small kitchen (or no kitchen at all) keep you from enjoying healthy home cooked meals! Too often people let their lack of equipment or culinary skills keep them from reaping the cost saving, rich-flavors, and nutritional benefits of preparing meals at home. This corn and bean salad is hearty enough to serve as a main dish, bursting with fresh spanish flavor, and can be made almost anywhere by anyone. No oven, stove, microwave, blender, or special skills required. So roll up your sleeves and treat yourself to a delicious healthy dinner tonight - At Home! 

Spanish Style Corn and Black Bean Salad

-an Anna original

serves 6

Tools

knife and cutting surface

bowl

spoon

measuring spoons

can opener (or get the pop-top cans)

Ingredients

1 15oz can of Whole Kernel Corn (drained)

2 15oz cans of Black Beans (plain)

1/4 cup of Lime Juice

2 Tbsp Extra Virgin Olive Oil

1/4 cup fresh Cilantro (chopped)

1 med-large Tomato (chopped)

1/2 cup Red Onion (finely chopped)

1 cup fresh cabbage (chopped or shredded - you can buy this pre-shredded over in the bagged salad section of the produce isle) 

1/2 Tsp Salt

Pepper to taste

Directions

1. Combine the olive oil, lime juice, and salt in the bowl. Use your spoon, or a fork, to mix together well. 

2. Rinse the Black Beans- you don't have to have a strainer to do this. Take the lid after you open the can and use it to drain the liquid off the beans, then fill the can back up with water and repeat a few times. Vola, rinsed beans!

3. Add the beans, corn, tomato, onion, cabbage, and cilantro to the olive oil mixture. 

4. Toss to coat all the ingredients and then pepper to taste.

Serve with whole wheat pitas or tortillas for a stunning and filling meal, or as a side dish with chicken kabobs and a glass of White Rioja if you just happen to be camping along the Costa Brava in Spain. 

Nutrition Info

makes 6 servings, 1 cup each

(salad only, does not include pitas, tortillas, chicken or Rioja)

Per serving:

Calories 215.4

Total Fat 5.9 g

   Saturated Fat   0.9 g

   Polyunsaturated Fat  1.2 g

   Monounsaturated Fat  3.6 g

Cholesterol  0.0 mg

Sodium  14.6 mg

Potassium  587.3 mg

Total Carbohydrate  34.4 g

   Dietary Fiber  9.8 g

   Sugars 1.8 g

Protein 10.0 g

Photo Credit: mhaithaca via flickr creative commons

Coconuts for Kebabs

As winter takes hold, do you find yourself dreaming of sun-bathed beaches and the perfume of colorful blossoms wafting through the air? When you feel yourself longing for a more equatorial venue, wip up these Fruit Kebabs with Chef Meg's special coconut yogurt and bring the Tropics to you. Guilt free, relaxingly easy, and so healthy you may feel like you've been on vacation, these Kebabs are the perfect winter escape! Close your eyes and let the luxuriant flavors of fresh fruits and creamy coconut transport you to the world of warm breezes and lush landscapes.

Fruit Kebabs with Coconut Yogurt

by Sparkpeople's Chef Meg

-makes 20 servings-

Tools

20 (6-inch) wooden Bamboo or Wood Skewers (you can find these at almost any grocery store)

Knife and Cutting board (don't have these? Buy pre-cut fruit!)

Small bowl for mixing

Spoon

Ingredients

1 1/2 c low-fat vanilla yogurt 

1 1/2 T flaked coconut 

1 1/2 T reduced-sugar orange marmalade 

various fruits: melon, pineapple, apples, pears, blackberries, strawberries, kiwis, etc.

NOTE: If using pear or apple, toss the cut fruit with a teaspoon of lemon juice to prevent them from turning all brown and icky.

Directions

Combine the yogurt, coconut and marmalade in a small bowl mixing well; cover and chill. 

Thread fruits alternately onto skewers. 

Serve kebabs with coconut dip on the side.

Ladies and Gentlemen, please put your seat backs in the Upright position and prepare for landing...

Nutritional Info

Serves 20: 1 skewer with 1 tablespoon of yogurt

Per Serving:

Calories 42.0

    Total Fat 0.5 g

    Saturated Fat 0.1 g

    Polyunsaturated Fat 0.1 g

   Monounsaturated Fat 0.0 g

Cholesterol 0.8 mg

Sodium 13.2 mg

Potassium 70.4 mg

Total Carbohydrate 9.7 g

    Dietary Fiber 1.2 g

    Sugars 2.9 g

Protein 0.9 g

Photo and Recipe Credit: Sparkpeople's Chef Meg via http://recipes.sparkpeople.com/recipe-detail.asp?recipe=770564

Could it have Bean any easier?

This time of the year it seems especially hard to eat healthy. School projects, work, family, the list goes on and on. Every one is so busy, who has time to fix a nutritious meal? YOU do! This bean soup has it all. It's flavorful, filling, Super nutritious (a whopping 20g of Protein and 24g of Fiber for less than 200 calories a serving!), cheap, and most importantly, it's Easy. This soup can be fixed on the weekend and eaten throughout the week which means you will be reaching for something healthy instead of calling the local pizza place. Do your taste-buds, waistline and wallet a favor, power up the crock pot and get to cooking. 

No Excuses 16 Bean Soup

-an Anna original

makes 8 servings

Tools

4-6 quart Crock Pot (or you can use the stove if you have one)

bowl

Ingredients

20oz bag of Kroger's 16 Bean Soup Mix, Chicken Flavor (don't have a Kroger? no worries, most grocery stores carry a similar bean soup mix)

1 6oz can of diced tomatos (no added flavors-unless you want)

1 cup cooked chicken, chopped (I love using left over Rotisseri Chicken for an extra flavor burst!)

Directions

1. Soak the beans in 6-8 cups of water overnight or follow the quick soak directions on the back of the bag. 

2. Rinse the beans and place in the crock pot. Add water until there is approximately 2 inches of water over the beans. 

3. Turn the Crock pot on medium and allow to simmer for 3-4 hours or until the beans are soft. Check on the beans every once in a while to add water if needed. 

4. Once the beans are tender, add the seasoning packet that came with the beans, the chicken, and the diced tomatos. Stir and let simmer for another 30min or until the soup is the desired thickness. Salt and Pepper to taste. 

5. That's it! You're Done! Aren't you glad you made time to do something healthy for you? Now go on and Enjoy!

pssst- I add a tiny dollop of sour cream and some shredded cabbage to make it extra special. 

Nutrition Info

makes 8, 1/2 Cup servings

per serving:

Amount Per Serving

Calories 168.5

Total Fat 0.5 g

    Saturated Fat  0.0 g

    Polyunsaturated Fat 0.0 g

    Monounsaturated Fat 0.0 g

Cholesterol  0.0 mg

Sodium 30.4 mg

Potassium  44.7 mg

Total Carbohydrate   42.9 g

     Dietary Fiber  24.2 g

     Sugars  2.6 g

Protein  20.6 g

Fancy Fun with Fall Fruits

The grocery stores are bursting at the seams with the beautiful fruits of Fall. Golden pears and rainbows of apples reflect the changing leaves outside. How do we take advantage of such nutritional bounty? Fruit Crepes of course! These delicate wraps will bring the crisp-sweet tastes fall into your mouth with every bite. The caramelized fruits flirt with a hint of swiss and a dash of cinnamon to warm you up on cool fall days. They're decadent in both flavor and nutrition, so go ahead, indulge!

Decadent Fall Fruit Crepes
-an Anna original
four servings

Tools
either a hot plate or a skillet and stove
measuring spoons
bowl for mixing
knife for chopping

Ingredients
1/2 Tablespoon butter
1 small-medium apple (pink lady, tango, or gala)
1 small-medium Pear (Bartlett is best!)
2 Tablespoon Raisins
2 Tablespoons walnut pieces
1 Teaspoon (packed) Brown Sugar
4 wedges (individual servings) Laughing Cow spreadable Swiss cheese
cinnamon for sprinkling
4 Pre-made French Style Crepes (you can buy these or make them yourself, this recipe is based on store-bought)

Directions
Chop up your apple and pear into pieces the size of mini marshmallows. Combine the fruit pieces, walnut pieces, and raisins in a bowl. Sprinkle the brown sugar over the fruit mixture and mix well until the sugar is distributed relatively evenly.

Heat the skillet over med-high heat and melt the butter, quickly adding the fruit mixture to the butter before it begins to brown. Mix the fruit combination well so that the butter distributed evenly, the sugar begins to melt, and the nuts and fruits toast slightly. Remove from heat.

Place 1 crepe on a plate and spread 1 wedge of Laughing Cow Swiss over 1/2 of the crepe. Careful! Crepes are delicate and tear easily. Then spoon 1/4 of the fruit mixture on to the swiss and fold the crepe in half. Then, if possible, fold the crepe in half again, carefully, to form a triangle (It's just prettier this way). Repeat until all 4 crepes have been filled. Sprinkle a little cinnamon over the top of the crepes for decoration and a hint of spice.

These crepes make a beautiful dessert or a special breakfast with your favorite non-fat Greek yogurt. Bon Appétit!

Nutritional Info:
-makes 4 servings

Per Serving:

Calories 179.2
Total Fat 6.7 g
      Saturated Fat 2.7 g
      Polyunsaturated Fat 1.9 g
      Monounsaturated Fat 0.7 g
Cholesterol 14.4 mg
Sodium 301.2 mg
Potassium 134.0 mg
Total Carbohydrate 25.5 g
      Dietary Fiber 2.0 g
      Sugars 12.4 g
Protein 3.9 g

Photo Credit: rcakewalk via flickr creative commons

Pumpkins on Parade

Tis the season for pumpkins, and all through the land, halloween festivities are feverishly being planned. Jack-O-Lanterns are delicately perched on steps by the door, but don't stop there, Pumpkins are great for So Much More!

Pumpkins are a vegetable, after all, and a yummy one at that. These orange treats are bursting with nutrients like beta-carotene (Vitamin A), potassium, and magnesium. So don't let this golden opportunity to add some color to your plate pass you by; pumpkin is great in breads (pumpkin muffins! pumpkin pancakes!), soups, roasted in the oven with butternut squash and green beans (and perhaps a hint of maple syrup), cheese cake (that's right, I said pumpkin cheese cake!), and the very classic pumpkin pie.

Perhaps you're thinking "But I don't have an oven, how am I suppose to enjoy pumpkin?". Never fear my friend, I've saved the best for you! Be the Super Hero at your next Halloween Party by bringing this scrumptiously healthy pumpkin dip.

Pumpkin Party Dip

makes 12 servings (2 Tbsp. each)

Tools

1 bowl

1 spoon

measuring spoons

Ingredients

3/4 cup Philadelphia light cream cheese (soften in a microwave or run package under hot water).

1/2 cup brown sugar (packed)

1/2 cup canned pumpkin (no salt added)

2 teaspoons maple syrup

1/2 teaspoon ground cinnamon

Directions

Combine the pumpkin, softened cream cheese, and brown sugar in the bowl until smooth and creamy (yes this is much faster and easier with a mixer, but you can do it by hand). Once smooth, add the maple syrup and cinnamon and mix well. Cover and chill in the fridge for at least 30min before serving.

Serve with apple slices, celery sticks, ginger snaps, or vanilla wafers. It also makes a terrific spread on whole grain English muffins.

Nutrition Info

-dip only-

Serving Size: 2 Tablespoons

per serving:

Calories 71 . 1

Total Fat 2 . 3 g

Saturated Fat 1 . 5 g

Cholesterol 7 . 5 mg

Sodium 79 . 3 mg

Potassium 55 . 5 mg

Total Carbohydrate 14 . 9 g

Dietary Fiber 0 . 3 g

Sugars 14 . 2 g

Protein 1 . 6 g

Photo Credit: m0rnizstar (Ella Marie) via www.sxc.hu

Cherry Baby

Did you blink and miss the Cherry Season?

That's no reason to miss out on the fantastic health benefits packed into these tiny natural treats! Tart Cherries (aka the sour cherry, pie cherry, Prunus cerasus, montmorency cherry, balaton cherry) are low in calories and jam-packed with nutrients like Vitamin C, potassium, carotenoids, fiber, and other Bioactive food components [1]. Research indicates that tart cherry juice can reduce inflammation and muscle pain [2], reduce risk of colon cancer [3], reduce oxidative damage in older adults [4], lower the risk of Cardio Vascular Disease, Gout, and help manage diabetes [1].

Two great ways to add cherries to your diet are Tart Cherry Juice and dried tart cherries.

Dried cherries are easy- just add a handful to your oatmeal, make your own trail mix with almonds and cherries, or toss some dried cherries into your favorite chicken salad!

Tart Cherry Juice is an Awesome way to get the most Cherry Bang for you buck, so here's my favorite Cherry smoothie that's super easy and wickedly delicious.

Anna's Thrilling Tart Tonic

Tools

Blender

(sorry guys, gotta have a blender of some sort for this one)

Ingredients

1 cup of frozen raspberries (no added sugar)

8 fl oz Tart Cherry Juice (the closer to 100% cherry juice the better, avoid added sugars! I like the Tart Cherry Juice Concentrate by Stanton Orchards. The concentrated form means that you can use it in lots of ways, like drizzled over yogurt. You can find it at your local Ingles.)

1 small banana (or half a big banana. If you want more protein use 4-5 oz nonfat greek yogurt here instead)

2 cups of ice

Directions

Combine ingredients in a blender and blend until smooth.

Serve with a straw and perhaps a little umbrella!

This smoothie will wake you up and get you moving in the morning, or acts as a fantastic recovery drink after a hard workout!

Nutritional Info

recipe makes 1 serving

per serving:

Calories 302 . 9

Total Fat 0 . 5 g

Saturated Fat 0 . 3 g

Polyunsaturated Fat 0 . 1 g

Monounsaturated Fat 0 . 1 g

Cholesterol 0 . 0 mg

Sodium 16 . 0 mg

Potassium 990 . 0 mg

Total Carbohydrate 74 . 7 g

Dietary Fiber 11 . 4 g

Sugars 48 . 5 g

Protein 3 . 0 g

References:

1-McCune LM, Kubota C, Stendell-Hollis NR, Thomson CA. Cherries and health: a review. Critical Reviews in Food Science and Nutrition; 51:1, 1-12.

2-Kuehl et al. Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial. Journal of the International Society of Sports Nutrition; 2010, 7:17.

3-Kang S, et al. Tart cherry anthocyanins inhibit tumor development in ApcMin mice and reduce proliferation of human colon cancer cells. Cancer Letters 194 (2003) 13–19.

4-Traustado T, et al. Tart Cherry Juice Decreases Oxidative Stress in Healthy Older Men and Women. Journal of Nutrition. 2009; 1896-1900.

Photo Credit: davidkonecny via flicker creative commons

Gimme Smore!

Cake pops are everywhere! Checking out at Kroger yesterday I saw at least 4 different magazines with cake pop recipes featured on the cover. No wonder, they're so cute! Who can resist a fancy ball of yummy cake on a conveniently portable stick? I was so enamored with this adorable new trend I set out to find a healthy version, but no matter where I looked all the recipes are calorie packed. I search high and low but could never find a recipe that registered less than 100 calories per pop.

And then I discovered Smores on a Stick! A delicious twist on a classic camp fire favorite that brings you the cuteness of a cake pop without the burden of a high fat and calorie load. And while I wouldn't go so far as to call these treats "healthy", I do feel that they are a healthier alternative to the classic cake pop. So roll up your sleeves and get to dipping, these little guys will be the star of you Halloween Party this year.

Smores on a Stick

this version is based on multiple recipes that have been "tweaked" by me

Tools

lollypop sticks (you can find these at most craft stores and sometimes at Walmart)

either a Styrofoam block or wax paper (for drying)

a zip lock bag

Microwave

Ingredients

(will make approximately 50-60 pops depending on how much chocolate you use per pop)

1 box Cinnamon Graham crackers (or plain, whatever you prefer)

1 bag Large Marshmallows (typically have 50-60 marshmallows per bag)

1 12-15oz bag/bar of melting chocolate or chocolate candy coating

(You can make your own chocolate coating by using Ghirardelli semi sweet chocolate chips (12oz) and 1Tbsp + 1 Tsp of Crisco- melt chocolate slowly until temp is between 80-84 degrees Fahrenheit. But you really need a double boiler to do this, I don't recommend using the microwave.)

Directions

1- put the crackers in the ziplock bag and smash them. I mean smash them really good! You want the cracker crumbs to be as fine as possible.

2-melt the chocolate or candy coating by following the microwave instructions on the package. Be Careful! Chocolate burns easily and will ruin the flavor.

3- Skewer a Marshmallow on a lollypop stick and dip it into the coating about half way up the marshmallow. Use a spoon to gently scrap off any excess coating, leaving enough to still cover the marshmallow.

4- Quickly dip the coated marshmallow into the cracker crumbs so that the crumbs stick to the bottom and around the bottom edge of the marshmallow.

5- Either stick the lollypop stick into the foam block, or set the cracker side down on the wax paper and allow the coating to set. This will typically take around 45min to get good and hard.

6- Serve to your very impressed family and friends.

Want a FREE SAMPLE?? Come by the UNSA Booth at the VolAware Street Fair tomorrow (Oct. 5th) from 10am to 4:30pm at the University Center Plaza to get some great Nutritional Information and your very own Smore on a Stick. But get there early before all the Smores are gone!

Please remember, with handmade treats like this the nutrient information can vary depending on how much you put on each treat. If you use lots of chocolate or crackers the nutritional info will be different than my estimates.

Nutritional Info

serving size: 1 pop

Calories: 71 . 5

Total Fat: 2 . 7 g

Saturated Fat 1 . 2 g

Polyunsaturated Fat 0 . 3g

Monounsaturated Fat 0.1g

Cholesterol: 0 mg

Sodium: 23 . 3mg

Potassium: 0mg

Total Carbohydrate: 12 . 5g

Dietary Fiber 0 . 1g

Sugars 9 . 2g

Protein: 0 . 9g

Photo Credit: Anna Lavender

Unstuffed the German Way

Move over mashed potatoes! Step aside Mac-N-Cheese! When it comes to comfort food, there's an age old dish that's making a comeback. Generations of Germans have turned to Stuffed Cabbage Rolls to fix their ills at the end of a stressful day, or to warm up their tummies while Old Man Winter blows. Now their secret is out! But, as much as I love the cute little rolls, who has time to wrap all those endless leaves of cabbage? This recipe drops the rolling without losing that homemade comfort food quality.

Unstuffed Cabbage

makes 12 servings

Tools

Knife

Cutting board (or surface)

Oven or Crock pot (4.5 quart or bigger)

Skillet

Casserole dish 4.5 quart (if using oven)

Aluminum Foil

Ingredients

1.5 lbs Ground Turkey (or lean ground beef)

1 Large head green cabbage, chopped

3 cups Barley, cooked (if you don't have a pot-buy the microwave version) (can substitute Brown rice)

3 egg whites

3 cups marinera sauce (or spaghetti sauce)

1 med onion, finely chopped

1 tsp ground cinnamon

1 tsp salt

1 tsp pepper

Directions

(If you don't have an oven, use a crock pot on high for 3-4 hours being careful to add a small amount of water if needed to prevent drying out)

1. Preheat Oven to 350 degrees Fahrenheit

2. If using dry barley (or brown rice) cook using product directions.

3. In a frying pan or electric skillet (whatever you've got) brown the ground turkey and finely chopped onion.

4. Combine turkey, seasonings, barley, and eggs whites and mix well.

5. Use 1 cup of marinera sauce to coat bottom of casserole dish or crock pot.

6. Add 1/2 of cabbage spread evenly over sauce (hey, cabbage heads vary in size, if you feel like the cabbage layer is too thick then use less).

7. Spread the meat mixture over cabbage leaves and coat meat layer with 1 cup of the marinera sauce.

8. Add the other 1/2 of the cabbage leaves and pour the remaining sauce over the top.

9. If baking in oven, cover tightly with foil and bake for 50 min or until cabbage is tender.

Now granted, this makes quite a bit of Unstuffed Cabbage, but it freezes well. Besides, with a dish this packed in fiber and protein and so reasonable in calories, this is a comfort food you can feel good about treating yourself to a second helping!

The Nutritional Info provided is based on barely and ground turkey.

Nutritional Info

12 servings

Per Serving:

Calories 250.6

Total Fat 9.2 g

Saturated Fat 2 . 2 g

Polyunsaturated Fat 2 . 5 g

Monounsaturated Fat 3.4 g

Cholesterol 57.8 mg

Sodium 352 mg

Potassium 644.1 mg

Total Carbohydrate 22 . 7 g

Dietary Fiber 5.0 g

Sugars 0.1 g

Protein 19.9 g

Photo Credit: DoesJE via Flickr Commons

Take-away Thai Rolls

Don't let the hustle and bustle of the school/work day keep you from having a nutritious (and Yummy!) lunch. Wrap-up these delicious Thai Rolls for a healthy and portable option on the run. Make a batch on Sunday and store in the refrigerator for a low stress, pre-made, healthy lunch all week long. With so many different taste-bud tempting combos, it's hard to decide where to start!

Based on recipe by Chef Meg of Sparkpeople.com

Ingredients

3 sheets of rice paper

Basil Sauce

1 Tbsp fat-free mayonnaise (or non-fat yogurt)

1 Tbsp prepared pesto

1/2 Dijion Mustard

Thai Sauce

1 Tbsp fat-free mayonnaise (or non-fat yogurt)

1 Tbsp Thai sauce

Filling

1 cup carrots, shredded

1 cup broccoli slaw or chopped broccoli

2 bell peppers, sliced

1 cup mushrooms, sliced

or any of your favorite fresh veggies

Protein: select one, (Nutritional info is based on chicken)

6 oz chicken breast, sliced

6 oz turkey, sliced

6 oz cheese (mozzarella or string

6 oz tuna, salmon, or halibut

6 oz Tofu

Directions

Make the sauce of your choice by combining the ingredients in the small bowl. Like one sauce better? No problem, just double the recipe for that sauce instead of using both.

Place the rice papers one at a time in a flat dish filled with hot water. Immerse for 5 seconds. Remove from the water and lay flat on a clean kitchen towel (smooth side down). Be careful not to leave the papers in too long or you'll have a gooey mess.

Spread the desired sauce (or sauces) on the rice paper then fill with 1/3 of the veggies and protein. Fold up the bottom of the paper over the filling, then fold in each side. Slowly wrap from the bottom up into an egg-roll shape. Repeat until all three rice papers have been filled. Slice each roll in half and Serve!

Feel free to use your favorite dipping sauce- I love a Spicy Peanut or Sweet Chili sauce (store bought).

Need help with the wrapping? Check out this instructional video: How to wrap a Spring Roll

Nutritional Info:

makes 6 rolls/ 1 roll per serving

Amount Per Serving

Calories: 110.2

Total Fat: 3.9 g

Cholesterol: 18.0 mg

Sodium: 126.0 mg

Total Carbs: 9.7 g

Dietary Fiber: 2.0 g

Protein: 9.1 g

References

Recipe and Photo credit: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=770785

Mediterranean Cucumber Salad- "It's not just for Shepherds Anymore!"

A long time Mediterranean favorite, this dish explodes with the fresh taste of cucumbers and tomatos. Even the most novice cook can wip up this gourmet salad with little effort and only basic kitchen tools. So make the most of those last summer veggies and show off your inner gourmand- pair this yummy treat with whole grain pitas and surprise your friends with an impromptu picnic in the sun. And don't forget, a local farmers market is a smart and fun way to get the freshest veggies and support your local community!

Mediterranean Cucumber Salad

Tools

mixing bowl

knife

Cutting board (or surface)

Measuring spoons

Ingredients

3 large cucumbers, chopped (peel them if you want to- but you'll be losing fiber, not to mention taste)

4 large tomatoes, seeded and chopped

6 Tbsp Non-Fat Greek Yogurt (or regular non-fat yogurt, or reduced fat mayo)

2 Tbsp shallots, chopped

1 Tbsp Garlic, minced (fresh or pre-minced)

salt and pepper to taste

Directions

Dump all your chopped veggies into a bowl and mix really well with the yogurt, salt, and pepper. Refrigerate at least one hour before serving- but I think it's best if chilled overnight.

Serve with your favorite whole grain crackers, whole grain pitas, or eat alone for a delicious and refreshing end of summer treat!

Nutriton Info:

3 servings

Per Serving:

Calories 92.7

Total Fat 0.7 g

Cholesterol 0.0 mg

Sodium 35.7 mg

Potassium 643.0 mg

Total Carbohydrate 15.8 g

Dietary Fiber 3.3 g

Sugars 2.3 g

Protein 8.0 g

Nutrition information provided by the recipe calculator at www.sparkpeople.com.

**please note- this nutrition information is based on the salad only and does not include any breads or crackers.

Photo Credit: Koos Schwaneberg via www.sxc.hu

Quote- Gill Chesterton From Fraiser