Monday, February 15, 2016

Lean Turkey Chili

Lean Turkey Chili
  • 1 lb Lean Turkey
  • 1/2 Onion Chopped
  • 1 can Black Beans
  • 1 can Chickpeas
  • 2 cans of Crushed tomatoes
  • Spices, 1 tbl each: cumin, crushed red peppers, chili powder, cinnamon
  • 3 tbls crushed garlic
  • 2 tbl Olive Oil

-Over medium heat, cook turkey and onions in olive oil
-Add spices into mixture
-Mix all ingredients into crock pot
-Cook on high heat for 4 hours, stirring occasionally
- Top with avocado, shredded cheese, Greek yogurt
-Enjoy





Sunday, February 14, 2016

Baked Onion Rings

Baked Onion Rings
  • 1-2 Large White Onions
  • 1 cup Panko
  • 2 Eggs
  • 1/2 cup Whole Wheat Flour
  • Spices to taste (pepper, cayenne, garlic powder)


- Preheat oven to 450 degrees and line baking sheets
-Cut onion into rings
-Mix spices into flour
-Whisk eggs in small bowl
-Dip onion rings into flour then egg and lastly cover with panko
-Bake for 15-20 minutes until crispy
-Enjoy!


Tuesday, February 9, 2016

Spinach Balls


Spinach Balls
  • 6 cups of Raw Spinach
  • 1/2 cup Low Fat Cheddar Cheese
  • 1 cup Panko
  • 3 Eggs
  • 2 tbls Parsley
  • Pepper to taste
-Preheat oven to 350 degrees
-In large bowl, microwave spinach for 3 minutes, until soft (spinach cooks down to an impressively small size)
-Squeeze all excess liquid out of spinach 
-Coarsely chop spinach
-Mix together spinach, eggs, cheese, panko and spices
-Roll mixture into 1/2 inch balls
-Bake for 20 minutes until golden brown
-Enjoy dipped in greek yogurt or hummus!






Sunday, February 7, 2016

Buffalo Bites


Cauliflower Buffalo Bites


  • 1 Head of Cauliflower
  • 3/4 cup Hot Sauce
  • 1 Tbl Butter, melted
  • Pepper to taste



-Preheat oven to 400 degrees
-Spray or line baking sheet to prevent sticking
-Cut cauliflower into florets
- In large bowl with a lid, add ingredients
-Secure lid and shake until cauliflower is completely coated
-Bake for 15-20 minutes or until crispy and dry
-Dip in Greek yogurt ranch or blue cheese dip
-Enjoy!




*Warning: Your kitchen will smell like hot sauce during baking!*

Healthier Game Day Treats



Happy Game Day!!! If you are like me, today is not Super Bowl 50, but instead Beyonce Bowl 2. Today is about cheering for your team, watching commercials, enjoying the halftime show and most importantly EATING. The classic game day foods will be all around and most likely not the healthiest options. Enjoying in moderation is always key, see my blog on portions, but wouldn't it be nice to have a few more healthier dishes beside that veggie tray to enjoy without feeling guilty?

I spent the morning whipping up some very simple recipes that are healthier versions of classic game day foods. The flavors are bold and spicy. 

Starting line up: Appetizers are the champions of super bowl food. Finger foods and dips win the ring every year.  I have created three baked appetizers that are built to dunk in your favorite dips.



Baked Onion Rings: A classic onion ring is greasy and fried, but these! They are crispy, baked and made with  whole grain panko instead of batter. Paired with a chipotle Greek yogurt dip, spicy mustard or simple ketchup, these will be devoured.


Spinach balls:  Hidden greens inside these bite size yummies is key. I paired them with hummus.  RECIPE HERE



Buffalo Bites: Everyone craves hot sauce while watching the game, but the battered fried chicken wings will leave you feeling heavy. Mixing the same spicy sauce over cauliflower is a lighter option packed full of fiber. Dip them in a cool Greek yogurt ranch to get same taste of wings without the fat. RECIPE HERE



Half-Time show: Dipping and dunking appetizers is part of the fun while watching the game, but it often leaves me feeling unsatisfied and searching for "real food."  Most parties I have been to have pizzas as the main meal, but instead I made a lean turkey chili. The lean protein in the turkey will help you feel full and satisfied, and adding toppings helps individualize each bowl.



Hope you enjoy these recipes during today's game. GO BEYONCE!!!

Thursday, February 4, 2016

Asian Salad



Asian Salad
  • 1 Pound Fresh Broccoli
  • 1-2 Cups of Carrots
  • 4 Clementines
  • 1/4 cup of Asian Dressing
  • 1/4 Cup of Dried Cranberries
  • 4 Tbl Sesame Seeds


-Wash and cut broccoli
-Peel carrots into ribbons
-Peel and piece clementines
- In large bowl, mix all ingredients together
-Enjoy!



Broccoli: This vegetable is terrific at helping control blood pressure (See my blog on blood pressure and diet). Broccoli is rich in potassium, calcium and magnesium all of which help regulate blood pressure. Since broccoli is high in calcium and vitamin K, it helps promote bone health and prevent osteoporosis. Lastly, the glucoraphanin in broccoli helps repair skin damage, reduces H.Pylori infections in the stomach, promotes liver function and may have anti-cancer properties.