in the process. Getting them all wrapped up- Less germ giving that way!
Wednesday, March 31, 2010
It's EASTER time! Goodies for the class!
I just came up with this idea! I thought they turned out pretty cute. It was hard finding all peanut free items! But this is what I did.
Stuffed Pork Tenderloin---low in fat!
healthy never tasted so good! A dish you can make in the morning, and put the entire meal in the oven, and cook while you get outside and enjoy time with your family!
35 calorie fat free Crab Canape!
A hit when I took these to the last party I went to. Even the men that didn't care how many calories they were...loved them! ( yup! recipe will be in my cookbook! stay tuned!)
Tuesday, March 23, 2010
Fish!
The more I read about the health benefits of fish, the more I want to eat it. I have always enjoyed fish, but I have to admit, I don't eat enough of it. It is recommended we eat 3 portions of fish per week. Reading this, it makes me think we better be eating fish for breakfast ,lunch and dinner! YIKES!
Asthma - children who eat fish may be less likely to develop asthma.
Brain and eyes - fish rich in omega 3 fatty acids can contribute to the health of brain tissue and the retina (the back of the eye).
Cancer - the omega 3 fatty acids in fish may reduce the risk of many types of cancers by 30 to 50 per cent, especially of the oral cavity, oesophagus, colon, breast, ovary and prostate.
Cardiovascular disease - eating fish every week reduces the risk of heart disease and stroke by reducing blood clots and inflammation, improving blood vessel elasticity, lowering blood pressure, lowering blood fats and boosting 'good' cholesterol
Dementia - elderly people who eat fish or seafood at least once a week may have a lower risk of developing dementia, including Alzheimer's disease.
Depression - people who regularly eat fish have a lower incidence of depression (depression is linked to low levels of omega 3 fatty acids in the brain).
Diabetes - fish may help people with diabetes manage their blood sugar levels.
Eyesight - breastfed babies of mothers who eat fish have better eyesight, perhaps due to the omega 3 fatty acids transmitted in breast milk.
Inflammatory conditions - regular fish consumption may relieve the symptoms of rheumatoid arthritis, psoriasis and autoimmune disease.
Prematurity - eating fish during pregnancy may help reduce the risk of delivering a premature baby.
Healthy Easter Brunch Idea's?
I'm working on a delicious, yet HEALTHY Easter menu for next week-end! Can you believe Easter is almost here!? crazy how time flies!
Here is what I am thinking about making so far!
Eggs Florentine ( But only 160 cal and 6.5 grams of fat!)
Ingredients:
•1/2 cup plain low fat yogurt
•2 tbsp fat-free mayonnaise
•1 tsp Dijon mustard
•2 whole wheat English muffins, split
•1 cup baby spinach leaves
•1 tbsp vinegar
•Pinch of salt
•4 eggs
•Freshly ground black pepper
•Fresh parsley for garnish
Preparation:
In a small pan, whisk together yogurt, mayonnaise and mustard. Stir gently on a low heat until warm.
Place spinach in a microwavable dish, sprinkle with a little water and microwave for 20-30 seconds until gently wilted.
Toast the muffins and place one half on four plates. Spread 1 tbsp of warm sauce on each half muffin, followed by one-fourth of the spinach.
Fill a large skillet with 2 inches of water and 1 tbsp vinegar (to help the eggs keep their shape). Add a pinch of salt to the water. Bring water to a boil, then reduce heat to low so that the water is barely simmering. Break each egg gently into a shallow bowl and empty carefully into skillet. Simmer for 3-5 minutes until desired doneness, spooning hot water over the yolk until slightly opaque.
Using a slotted spoon, carefully remove eggs from water, letting excess water drain away; place on top of spinach. Drizzle remaining sauce over each egg. Sprinkle with freshly ground black pepper, garnish with parsley, and serve immediately.
Serves 4.
Or another option:
Scrambled eggs with smoked salmon ( 119 cal, 5.6 grams fat)
Ingredients:
•2 whole eggs
•4 egg whites
•1 ounce smoked salmon, cut into thin strips
•Freshly ground black pepper
•Fresh dill or chopped chives for garnish
Preparation:
Whisk eggs and egg whites together. Coat a nonstick skillet with cooking spray. On a low to medium heat, gently cook eggs until curds begin to form. Use a flexible spatula to move the eggs around. Just before the eggs are set, stir in the salmon. Remove from heat promptly. Serve with a toasted whole wheat English muffin.
Serves 2
or
Low Fat Ham and Cheese Strata
( 203 calories, 5.7 grams of fat) WHO said Strata's have to be full of fat!?
Ingredients:
•8-10 slices of day-old Italian or French bread, cut into cubes
•2 whole eggs
•4 egg whites
•2 cups skim milk
•1 cup reduced fat sharp cheddar cheese, shredded
•2 tsp Dijon mustard
•1 package of frozen chopped spinach, thawed and squeezed dry
•4 slices lean cooked ham. chopped
•Freshly ground pepper, to taste
Preparation:
Preheat oven to 350 degrees.
Coat an 11 X 7-inch baking dish with nonstick cooking spray.
In a large bowl, whisk eggs and egg whites together. Add milk, half the cheese, mustard, spinach and ham. Stir well. Add bread cubes and toss well. Pour egg and bread mixture into baking dish. Top with remaining cheese and freshly ground black pepper.
Bake uncovered for 40 minutes.
Serves 8.
Have you ever thought of this? Sounds good to me! a nice light dessert.
Broiled Grapefruit
The pleasures of broiled grapefruit are akin to those of a classic crème brûlée, only here the hot caramelized topping gives way to cool, tart-sweet segments of citrus fruit instead of chilled custard. Any grapefruit will work in this recipe; just be sure the fruits are well chilled to produce the best results.
Ingredients:
2 large grapefruits, well chilled
1/2 cup firmly packed light brown sugar
2 Tbs. unsalted butter, melted
1 tsp. ground cinnamon
4 small fresh mint sprigs
Directions:
Preheat a broiler.
Cut each grapefruit in half crosswise. Cut a thin slice off the bottom of each half, if necessary, so that it will stand upright.
Using a serrated grapefruit knife or a small, sharp knife, loosen the grapefruit segments in each half by first carefully cutting between the fruit and the peel and then by cutting along either side of each segment to free it from the membrane. Leave all the segments in their shells. Place the halves upright in a baking dish.
In a small bowl, stir together the brown sugar, butter and cinnamon. Using your fingers, sprinkle the sugar mixture evenly over the grapefruit halves. Slip under the broiler about 4 inches from the heat source and broil until the sugar is uniformly bubbly, 2 to 3 minutes.
Transfer each grapefruit half to an individual dish and garnish with a mint sprig. Serve immediately. Serves 4.
courtesy of Williams and Sonoma.
Here is what I am thinking about making so far!
Eggs Florentine ( But only 160 cal and 6.5 grams of fat!)
Ingredients:
•1/2 cup plain low fat yogurt
•2 tbsp fat-free mayonnaise
•1 tsp Dijon mustard
•2 whole wheat English muffins, split
•1 cup baby spinach leaves
•1 tbsp vinegar
•Pinch of salt
•4 eggs
•Freshly ground black pepper
•Fresh parsley for garnish
Preparation:
In a small pan, whisk together yogurt, mayonnaise and mustard. Stir gently on a low heat until warm.
Place spinach in a microwavable dish, sprinkle with a little water and microwave for 20-30 seconds until gently wilted.
Toast the muffins and place one half on four plates. Spread 1 tbsp of warm sauce on each half muffin, followed by one-fourth of the spinach.
Fill a large skillet with 2 inches of water and 1 tbsp vinegar (to help the eggs keep their shape). Add a pinch of salt to the water. Bring water to a boil, then reduce heat to low so that the water is barely simmering. Break each egg gently into a shallow bowl and empty carefully into skillet. Simmer for 3-5 minutes until desired doneness, spooning hot water over the yolk until slightly opaque.
Using a slotted spoon, carefully remove eggs from water, letting excess water drain away; place on top of spinach. Drizzle remaining sauce over each egg. Sprinkle with freshly ground black pepper, garnish with parsley, and serve immediately.
Serves 4.
Or another option:
Scrambled eggs with smoked salmon ( 119 cal, 5.6 grams fat)
Ingredients:
•2 whole eggs
•4 egg whites
•1 ounce smoked salmon, cut into thin strips
•Freshly ground black pepper
•Fresh dill or chopped chives for garnish
Preparation:
Whisk eggs and egg whites together. Coat a nonstick skillet with cooking spray. On a low to medium heat, gently cook eggs until curds begin to form. Use a flexible spatula to move the eggs around. Just before the eggs are set, stir in the salmon. Remove from heat promptly. Serve with a toasted whole wheat English muffin.
Serves 2
or
Low Fat Ham and Cheese Strata
( 203 calories, 5.7 grams of fat) WHO said Strata's have to be full of fat!?
Ingredients:
•8-10 slices of day-old Italian or French bread, cut into cubes
•2 whole eggs
•4 egg whites
•2 cups skim milk
•1 cup reduced fat sharp cheddar cheese, shredded
•2 tsp Dijon mustard
•1 package of frozen chopped spinach, thawed and squeezed dry
•4 slices lean cooked ham. chopped
•Freshly ground pepper, to taste
Preparation:
Preheat oven to 350 degrees.
Coat an 11 X 7-inch baking dish with nonstick cooking spray.
In a large bowl, whisk eggs and egg whites together. Add milk, half the cheese, mustard, spinach and ham. Stir well. Add bread cubes and toss well. Pour egg and bread mixture into baking dish. Top with remaining cheese and freshly ground black pepper.
Bake uncovered for 40 minutes.
Serves 8.
Have you ever thought of this? Sounds good to me! a nice light dessert.
Broiled Grapefruit
The pleasures of broiled grapefruit are akin to those of a classic crème brûlée, only here the hot caramelized topping gives way to cool, tart-sweet segments of citrus fruit instead of chilled custard. Any grapefruit will work in this recipe; just be sure the fruits are well chilled to produce the best results.
Ingredients:
2 large grapefruits, well chilled
1/2 cup firmly packed light brown sugar
2 Tbs. unsalted butter, melted
1 tsp. ground cinnamon
4 small fresh mint sprigs
Directions:
Preheat a broiler.
Cut each grapefruit in half crosswise. Cut a thin slice off the bottom of each half, if necessary, so that it will stand upright.
Using a serrated grapefruit knife or a small, sharp knife, loosen the grapefruit segments in each half by first carefully cutting between the fruit and the peel and then by cutting along either side of each segment to free it from the membrane. Leave all the segments in their shells. Place the halves upright in a baking dish.
In a small bowl, stir together the brown sugar, butter and cinnamon. Using your fingers, sprinkle the sugar mixture evenly over the grapefruit halves. Slip under the broiler about 4 inches from the heat source and broil until the sugar is uniformly bubbly, 2 to 3 minutes.
Transfer each grapefruit half to an individual dish and garnish with a mint sprig. Serve immediately. Serves 4.
courtesy of Williams and Sonoma.
Ski Trip! Lunch? Wine?
share a bottle of wine, cheese, and anitpasto!? with a view of blue bird skies and mountains to play in?
Does it get any better than this?
The best part, we are skiing all day at 10,000 feet. Beathting is difficult and forces your body to work harder. So I'm hoping this all worked out for calories input to output in the end!? HA!HA!
Tuesday, March 9, 2010
Cookbook update!
So far, so good with my cookbook! But looking at these pictures, it appears I need some HELP in food photography!
Just a little peek!
Just a little peek!
Saturday night Raclettes!
then a lean, fat free breakfast! ( gotta make up for the Raclette night!)
X-tra LEAN, parmesan crusted tilapia
spicy potato wedges
I found a way to make a creamy tastey turkey pot-pie, without the fat! woohoo!
Decadent home-made PIZZA! A family favourite.
How to be THAT cool mom at the kids school bake sale ( yet barely any work on your part! shh!)
so much more! But I got to go!
Get prepared! Fill your house with lean and healthy foods!
I make my own grab and go veggie packs every few days
LOVE these lean turkey sticks. Pre-package them with a piece of light cheddar
Melon: in season right now. Buy, slice, and put in snack bags
For my " cheese and creamy" fix. Little wedges inside
I don't use butter anymore. This is my new love. ZERO fat per 5 sprays!
Anyone that knows me, know I eat popcorn daily! I have a kick butt air popper!
My huge batch of 1 point per cup, chili! I make 40 cups at a time and freeze individually
Great for quick lunches
I keep an apple in my car and purse at all times!
brain food. PROTEIN and filling.
(don't think you have time to cook an egg in the morning?
put them in here..press 1 minute, pour coffee and then eggs are ready!) Or take this to work with you!
a must! The steamer! Vegetables, meats, rice, all in one system with zero fat, without losing flavour and moisture!
The Panini and grill! Lose the fat, grill all year long, and make nice hot sandwiches, without oil or butter!
air poppers make the best popcorn! ZERO fat!
for chopping all of your veggies and to puree your soups.
...just a few things that help me out each day!
Panini Turkey Wraps with a salyty side crunch! ( LEAN and MEAN!)
Yum!
2 whole wheat weight watcher wraps
2 slices of fat free turkey breast
1 wedge of light laughing cow cheese
shredded carrots
and any other ingredients you'd like to add. I added some slices olives.
Wrap and put on Panini press.
Serve with a big dill pickle, chopped veggies and air-popped corn with becal spray and sea salt.
3 point lunch! Yummy and filling! :-)
ww wrap: 100 calories, 2 g fat, 3 g fibre
turkey slice: 15 calories, 0 fat, 0 fibre
laughing cow light cheese wedge: 25 calories, 1 g fat, 0 fibre
everything else is free!
2 slices of fat free turkey breast
1 wedge of light laughing cow cheese
shredded carrots
and any other ingredients you'd like to add. I added some slices olives.
Wrap and put on Panini press.
Serve with a big dill pickle, chopped veggies and air-popped corn with becal spray and sea salt.
3 point lunch! Yummy and filling! :-)
ww wrap: 100 calories, 2 g fat, 3 g fibre
turkey slice: 15 calories, 0 fat, 0 fibre
laughing cow light cheese wedge: 25 calories, 1 g fat, 0 fibre
everything else is free!
Monday, March 1, 2010
Snowshoeing Fun!
We normally head out to the slopes to worship " Our Lady of the Mountain" on Sundays, but last Sunday was different. The mens OLYMPIC Hockey game was about to start at 3pm...we couldn't risk not getting home in time...
So snowshoeing it was! We had a great time, made snowballs, hit each other! ( ha!) found some animal tracks and went to the shoreline to see the ice.
What a great work-out and we all had fun!
So snowshoeing it was! We had a great time, made snowballs, hit each other! ( ha!) found some animal tracks and went to the shoreline to see the ice.
What a great work-out and we all had fun!
About to throw snowballs at dad taking the picture!
want to head on in for a swim? You might need to crack the ice first!
Pink Cheeks!
Time for healthy Carrot/Celery/Lime soup ( the recipe will be in my book!)
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