Wednesday, May 30, 2012
recipe of the day
Grape-Nuts
This recipe featuresGRAPE-NUTScereal
|
| CALORIES | 230 |
|---|---|
| TOTAL FAT | 3g |
| SATURATED FAT | 1.5g |
| CHOLESTEROL | 15mg |
| SODIUM | 200mg |
| CARBOHYDRATE | 43g |
| DIETARY FIBER | < 1g |
| SUGARS | 38g |
| PROTEIN | 8g |
| VITAMIN A | 8%DV |
| VITAMIN C | 60%DV |
| CALCIUM | 20%DV |
| IRON | 10%DV |
Post recipe
MIXED BERRY SMOOTHIE
- PREP TIME:
- 5 min.
- TOTAL TIME:
- 5 min.
- MAKES:
- 4 servings
(3/4 cup per serving)
INGREDIENTS
2 cups milk 1 container (6 oz.) strawberry low-fat yogurt 1 pkg. (4-serving size) strawberry flavor gelatin 1 cup frozen mixed berries 1/2 cup Honey Bunches of Oats Cereal
DIRECTIONS
PLACE all ingredients in blender container; cover. BLEND on high speed 15 sec. or until smooth. SERVE immediately.
TIPS & SUGGESTIONS
Creative Leftovers: Leftover smoothie mixtures make great popsicles. Pour any remaining smoothie mixture into popsicle molds or small paper cups. Cover cups with foil; insert a wooden pop stick into cup. Freeze several hours or overnight until firm. Substitute: Prepare as directed, substituting 1/4 cup Post Grape-Nuts Cereal for the 1/2 cup Post Honey Bunches of Oats Cereal. Substitute: Prepare as directed, using your favorite flavor of gelatin. Fun Idea: Garnish with additional fruit, if desired.
Tuesday, May 29, 2012
recipe of the day
Grilling Recipes: Caramelized Onion and Blue Cheese Quesadillas
Traditional quesadillas get a flavorful update with this simple recipe. Throwing a barbecue? You can make the caramelized onions up to a day ahead. Cover and refrigerate. Be sure to bring them to room temperature before continuing with the recipe.
PREP: 10 min.
COOK: 50 min.
SERVES: 6
COST PER SERVING: $1.46
COOK: 50 min.
SERVES: 6
COST PER SERVING: $1.46
INGREDIENTS:
3 Tbsp. olive oil
2 large sweet onions, such as Vidalia, halved lengthwise, thinly sliced
1/2 tsp. salt
1/4 tsp. pepper
1 tsp. minced fresh rosemary
1/2 tsp. sugar
6 8-inch flour tortillas
4 oz. crumbled blue cheese
3 Tbsp. olive oil
2 large sweet onions, such as Vidalia, halved lengthwise, thinly sliced
1/2 tsp. salt
1/4 tsp. pepper
1 tsp. minced fresh rosemary
1/2 tsp. sugar
6 8-inch flour tortillas
4 oz. crumbled blue cheese
INSTRUCTIONS:
1. Warm oil in a large heavy skillet over low heat. Add onions, salt, pepper and rosemary and stir to coat. Cover and cook for 20 to 25 minutes, until onions are very soft, stirring occasionally. Uncover skillet, sprinkle sugar over onions and stir to combine. Raise heat to medium and cook, uncovered, stirring often, until onions are an even golden color, 12 to 15 minutes. (Add a bit of water if skillet becomes too dry.)
1. Warm oil in a large heavy skillet over low heat. Add onions, salt, pepper and rosemary and stir to coat. Cover and cook for 20 to 25 minutes, until onions are very soft, stirring occasionally. Uncover skillet, sprinkle sugar over onions and stir to combine. Raise heat to medium and cook, uncovered, stirring often, until onions are an even golden color, 12 to 15 minutes. (Add a bit of water if skillet becomes too dry.)
2. Preheat grill to medium-low. Lay tortillas on a flat surface and spread onion mixture evenly over lower half of each. Sprinkle cheese over onions and fold top half of each tortilla down over filling, pressing gently to adhere.
3. Oil grill. Place quesadillas on grill and cook for 2 to 4 minutes per side, until lightly browned and cheese has melted. Transfer to a cutting board, let stand for 5 minutes, then cut each quesadilla into 3 wedges. Serve warm or at room temperature.
PER SERVING: 293 Cal., 16g Fat (5g Sat.), 14mg Chol., 2g Fiber, 8g Pro., 30g Carb., 752mg Sod.
our lunch today
Today for lunch, Chloe & I made individual pizzas. We used Camillio's personal crust & sauce combo. Those are 160 calories per serving. I added half of jar of mushrooms to mine (+20 cal) and shredded Mozzarella cheese (+80). My lunch was 240 cal. Chloe had pepperoni to her's. You can also add left-overs. This makes a good meal.
Tip of the day
Those stickers on fruits and veggies tell you quite a bit! 4 numbers mean they were conventionally grown. 5 numbers starting with number 8 means they are genetically modified (GMO). And 5 numbers starting with 9 means they were organically grown.
recipes of the day
http://www.fitnessmagazine.com/workout/you-can-do-it/400-calorie-lunch-recipes/
Flat Belly Foods: 400-Calorie Lunch Recipes
Check out these recipes.
recipe of the day
Low-Fat Chocolate Brownies
Dr. Oz fan Katherine bakes these brownies in a portion-control pan. Keeping her treats pre-sliced helps with moderation, while using apple sauce instead of butter cuts down on fat so that these brownies clock in at just over 100 calories per serving.
Ingredients
1 cup flour
1/3 cup unsweetened cocoa powder
1/2 tsp salt
1 tsp baking powder
1/4 tsp baking soda
1/4 tsp cinnamon
1/2 cup sugar
1/4 cup brown sugar
1/4 cup 1% milk
1 egg white, slightly beaten
1 cup unsweetened applesauce
1 tsp vanilla
1 tsp powdered sugar
Directions
Pre-heat oven to 350°F. Lightly coat pan with cooking spray; set aside.
In large bowl, sift together flour, cocoa, salt, baking powder, baking soda and cinnamon; set aside.
In medium bowl, beat the sugar, brown sugar, milk, egg white, applesauce and vanilla with a spoon until well combined. Stir wet mixture into dry mixture, mixing just until moistened.
Spread evenly in prepared pan. Bake 22 to 23 minutes or until toothpick inserted in center comes out clean. Cool on wire rack. Dust with powdered sugar.
Makes 12 low-calorie brownies in the portion control pan.
Nutrition Facts
118 calories per brownie
Monday, May 28, 2012
recipe of the day
Here are some oatmeal recipes to help shake up your breakfast. http://www.shape.com/healthy-eating/meal-ideas/10-new-ways-eat-oatmeal
Memorial Day
My father, brother, uncles, and grandfathers served in the military. Luckily, they came home from serving. There are many that did not return. They gave their lives for us. For that, we will be eternally grateful.
If Chloe & I were closer to home, we'd be with our family at the Summer cottage swimming, fishing, and eating. We'll go next time. Today, we're going to stay in the A/C and play Wii, and have a "cook-in". We'll have turkey burgers, corn on the cob, and my homemade oven sweet potato fries.
Even though it's one of those holidays where there's a lot of food around doesn't mean your diet is blown. Just be wise. Take some veggies and fruit to the cookout. Eat mostly the healthier foods. I know that there are some relatives who'd be offended if you didn't try what they brought (even if it does have a zillion calories), just be polite and take a small amount. Talk your family into taking a family walk after dinner to burn off some of the extra calories from the day. If you mess up a little one day, it's alright. Just get back on track tomorrow. Today, just enjoy being with your family.
If Chloe & I were closer to home, we'd be with our family at the Summer cottage swimming, fishing, and eating. We'll go next time. Today, we're going to stay in the A/C and play Wii, and have a "cook-in". We'll have turkey burgers, corn on the cob, and my homemade oven sweet potato fries.
Even though it's one of those holidays where there's a lot of food around doesn't mean your diet is blown. Just be wise. Take some veggies and fruit to the cookout. Eat mostly the healthier foods. I know that there are some relatives who'd be offended if you didn't try what they brought (even if it does have a zillion calories), just be polite and take a small amount. Talk your family into taking a family walk after dinner to burn off some of the extra calories from the day. If you mess up a little one day, it's alright. Just get back on track tomorrow. Today, just enjoy being with your family.
Saturday, May 26, 2012
quote of the day
Bob Harper: Take all of the energy you waste on regret and disappointment - focus it on eating right, staying active and being happy!
recipe of the day
Looking for a nice cool treat this Summer, here you go:
Mai Tai Tiki Pops
These rum-spiked frozen treats take the flavors of a well-known Tiki cocktail – the Mai Tai – and turn it into a fruity (and boozy) ice pop.
Prep Time
20Minutes
20Minutes
Total Time
11:20Hrs:Mins
11:20Hrs:Mins
Makes
6tiki
Coconut Colada Layer
1
container (6 oz) Yoplait® Original 99% Fat Free piña colada or Key lime pie yogurt
1/4
cup canned coconut milk, well stirred (not cream of coconut)
1
teaspoon dark rum
Mango Mai Tai Layer
1
fresh mango, peeled, pitted and cubed (about 1 cup)
3
tablespoons sugar
3/4
cup mango nectar, chilled
2
tablespoons dark rum
2
tablespoons light rum
2
tablespoons fresh lime juice
1
tablespoon orange liqueur
1
teaspoon amaretto liqueur
- In small bowl, beat coconut colada layer ingredients with whisk until smooth. Divide mixture among six 5-oz paper cups. Cover with foil; insert craft stick (flat wooden stick with round ends) through foil into center of pop. Freeze 2 to 3 hours or until frozen.
- Meanwhile, in blender, place mango mai tai layer ingredients. Cover; blend on medium speed about 45 seconds, stopping frequently to scrape sides, until smooth. Cover and refrigerate while waiting for first layer to freeze.
- When first layer is frozen, remove foil from pops. Pour mango mixture over frozen layer. Return foil to pops to help support sticks. Freeze about 8 hours or until frozen before serving. Store remaining pops covered in freezer.
Makes 6 tiki pops
Nutrition Information:
1 Serving (1 Tiki Pop)- Calories 140
- (Calories from Fat 20),
- Total Fat 2 1/2g
- (Saturated Fat 2g,
- Trans Fat 0g),
- Cholesterol 0mg;
- Sodium 15mg;
- Total Carbohydrate 22g
- (Dietary Fiber 0g,
- Sugars 20g),
- Protein 1g;
- Vitamin A 10 %;
- Vitamin C 25 %;
- Calcium 4 %;
- Iron 0 %;
- 1/2 Starch;
- 0 Fruit;
- 1 Other Carbohydrate;
- 0 Skim Milk;
- 0 Low-Fat Milk;
- 0 Milk;
- 0 Vegetable;
- 0 Very Lean Meat;
- 0 Lean Meat;
- 0 High-Fat Meat;
- 1/2 Fat;
- 1 1/2;
quote of the day
People too weak to follow their own dreams will always find a way to discourage yours.
Friday, May 25, 2012
recipe of the day
I'm sure a lot of you are taking trips this weekend. Instead of eating the usual junk food on the road, try this. I made it on our last trip and Chloe loved. We had some left over when we visited our family. The guys found it and thought they were cookies, they had no clue they were healthy.
- Prep Time:
- 5 min
- Inactive Prep Time:
- 1 hr 0 min
- Cook Time:
- 25 min
- Level:
- Easy
- Serves:
- 10 bars
Ingredients
- 3/4 cup baking mix (recommended: Bisquick)
- 2 cups quick oats (recommended: Quaker)
- 1/2 cup creamy peanut butter
- 1/2 cup cinnamon applesauce
- 1/2 cup raisins
- 1/2 cup chocolate chips
- 1 egg
- 1/3 cup honey
Directions
Preheat oven to 350 degrees F. Lightly spray an 11 by 7-inch or 9 by 9-inch baking pan with cooking spray; set aside.
In a mixing bowl, stir together baking mix and oats until well blended. Add remaining ingredients and stir until well combined.
Press dough into prepared baking pan. Use oven mitts to place pan in oven. Bake for 20 to 25 minutes.
Cool completely before cutting into bars.
Thursday, May 24, 2012
quote of the day
Joyce Meyer: We all have something to overcome; don't think that you're the only one. God will be you strength if you let Him.
The New (Ab)Normal
I found this article about how our portions have become unhealthy. We need to remember our portion sizes so that we can get back on track. http://www.huffingtonpost.com/2012/05/23/portion-sizes-infographic_n_1539804.html?ref=mostpopular
recipe of the day
Sweet Potato Fries
Description
These nutritious french fries are a favorite with kids.
Serves
Makes 4-6 servings
Ingredients
- 4 sweet potatoes
- 1/4 cup olive oil
- Salt to taste
Preparation
- Preheat oven to 400°F.
- Cut sweet potatoes into 1/2-inch-thick lengthwise strips and toss with olive oil.
- Coat a baking sheet with nonstick cooking spray and arrange potatoes on baking sheets.
- Bake potatoes for 15-20 minutes or until golden brown on bottom. Turn potatoes over and bake about 15-20 minutes or until golden brown all over.
- Sprinkle with salt and serve.
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