ick of the day

Guiltless Banana Ice Cream

1.  Peel, chop, and freeze 4 over ripe bananas
2.  In food processor, puree 
3.  Add desired toppings
4.  Enjoy

Grilled Chicken with Curried Peaches

Yield: Serves: 4

Cost per Serving: $2.46

Don't like peaches? Try another fruit! Substitute nectarines or mangoes, if you like

Ingredients

• 1 1/2 pounds boneless, skinless chicken breast cutlets (about 8)
• 1/4 cup olive oil
• Salt and pepper
• 2 teaspoons cider vinegar
• 1/2 teaspoon curry powder
• 2 peaches, halved, pitted, cut into thin wedges
• 2 tomatoes, cored, cut into thin wedges
• 1 shallot, thinly sliced
• Chopped parsley or cilantro, optional

• Preparation

  1. 1. Preheat a gas grill to high. Brush chicken with 1 Tbsp. olive oil; season with salt and pepper. Grill chicken, covered, turning once, until cooked through, 5 to 8 minutes total, depending on thickness of cutlets.
  2. 2. In a large bowl, whisk together vinegar, curry powder and remaining 3 Tbsp. oil. Season with salt and pepper. Add peaches, tomatoes and shallot; toss to coat. Spoon on top of chicken. Sprinkle with chopped herb, if desired, and serve.

  Recipe Time

  Cook Time: 8 Minutes 
  Prep Time: 10 Minutes 

  Nutritional Information

  Amount per serving

  • Calories: 342
  • Fat: 16g
  • Saturated fat: 3g
  • Protein: 41g
  • Carbohydrate: 8g
  • Fiber: 2g
  • Cholesterol: 99mg
  • Sodium: 406mg

http://www.myrecipes.com/recipe/grilled-chicken-curried-peaches-50400000136069/

Sunday Dinner

tonight's dinner: oven friend chicken (210 calories), mashed potatoes (110 calories), and corn (70 calories)  tonight's dessert: peaches (60 calories)

I've never been able to stick to a "diet", so I've been searching for recipes to help me make healthier versions of Chloe's and my favorite foods. This way, it doesn't feel like I'm changing anything. Although, I have been feeling better lately. Chloe (my 12yo) says it's better thank KFC.

Easy Oven-Fried Chicken Recipe

Ingredients

Serves: 8

1/3 cup flour

4 teaspoons bread seasoning

3 pounds bone-in chicken parts

1/4 cup milk  

Directions

1. Preheat oven to 425°F. Mix flour and Seasoning in shallow dish. Moisten chicken with milk. Coat evenly with flour mixture.
2. Place chicken, skin-side down, in single layer on foil-lined 15x10x1-inch baking pan sprayed with no stick cooking spray.
3. Bake 40 minutes or until chicken is cooked through, turning halfway through cooking.

Nutritional information

(amount per serving)

Calories: 210

Sodium: 283mg

Fat: 10g

Carbohydrates: 5g

Cholesterol: 110mg

Protein: 25g

Fiber: 0g

CARAMEL APPLE CAKE

Caramel Apple Cake by Heidi Powell

What you’ll need:

Cake:

1 cup agave or honey
2 Tbsp butter
2 Tbsp olive oil
2 whole eggs
4 cups shredded apples- with or without peel
2 cups 100% white whole-wheat flour
2 tsp cinnamon
2 tsp baking soda
2 tsp nutmeg
1 tsp sea salt
½ tsp cloves (optional)
½ chopped nuts (optional)

Caramel sauce:

½ cup natural almond butter
½ cup honey
1 tsp pure vanilla extract

Let’s Bake!

1.  Preheat oven to 350 degrees.

2.  Beat agave, butter and olive oil together. Add eggs. Mix. Add apples. Mix. Add all remaining ingredients. Mix well.

3.  Pour batter into a well-greased bundt pan. Bake for 45 minutes. Let cool for 30 minutes to an hour.

4.  Make the caramel sauce just before serving. In a small saucepan, mix almond butter, honey and vanilla over medium heat. Stir constantly until all the ingredients melt together making an ooey-gooey caramel.

5.  Drizzle the “caramel sauce” over your cake.

TIP: If you are making this for a group, top the entire cake with caramel all at once. If you are keeping this for yourself, top each slice individually with caramel just before eating.

This dessert is so good that you will be eating the leftovers for breakfast… and believe me, I do!!! Happy cheating!

What’s in it:

Recipe makes 16 servings. Each serving has : 280 calories, 5g protein, 10g fat, 2g sat fat, 31g carb, 4g fiber

http://heidipowell.net/5441/caramel-apple-cake/

Tuna Apple Salad Sandwich

• Prep Time: 15 minutes

Category: Main Dishes

Serves: 4

Cups of Fruits & Vegetables per Serving: 3/4

Ingredients

Tuna Salad

• 1 Fuji or Pink Lady Washington apple
• 1-12 oz can chunk light tuna, drained 
• 2 Tbsp plain yogurt, low-fat
• 2 Tbsp mayonnaise, reduced fat
• 1/2 cup raisins or chopped figs
• 1/4 cup walnuts, chopped
• 1/8 tsp ground black pepper
• 2 Tbsp fresh parsley, chopped (optional)
• 1/2 tsp curry powder (optional)

8 leave lettuce (Bibb, Romaine, green or red leaf)

8 slices whole grain bread 

Directions

1. Cut apples in quarters; remove core and chop. 
2. In a medium size bowl, mix all salad ingredients, except tuna. Gently fold tuna.
3. Make sandwiches using lettuce and whole grain bread (toast if desired), and fill with tuna apple salad. 
4. Serve with 8 oz glass of 100% orange juice. 

Nutritional Information

• Calories:    380
• Carbohydrates:    48g

• Total Fat:    10g
• Cholesterol:    25mg

• Saturated Fat:   1.5g
• Dietary Fiber:    7g

• % of Calories from Fat:    24%
• Sodium:    550 mg

• Protein:    27g

• Recipe Credit
• Recipe courtesy of Sage Fruit, National Fisheries Institute & Juice Products Association
• http://www.fruitsandveggiesmorematters.org/main-recipes?com=2&recid=1276

Chris Powell’s Protein Waffle

Servings:2

Cook Time:1-30 min

Powell likes to top this with fresh berries, and if he’s feeling extra indulgent, some agave syrup. He serves it with a nice cold glass of vanilla almond milk (unsweetened) and hot coffee!

Ingredients

• 1/2 cup cottage cheese
• 2 eggs
• 1/2 cup water
• 2 teaspoon olive oil
• 1 teaspoon vanilla extract
• 1 1/3 cup oatmeal
• 1 teaspoon baking powder

COOKING DIRECTIONS

Put oatmeal and baking powder in food processor or blender and process until powdered.

In a food processor blend cottage cheese, eggs, water, vanilla, and olive oil until smooth.

Mix the dry and the wet ingredients to form a batter.

As the mixture stands it will thicken and it may be necessary to add more water, (a tablespoon at a time), to a get smooth, not lumpy, consistency.

Cook in a waffle iron according to the iron’s specifications. Powell’s waffles take about 4 minutes each.

Nutritional Data: 313 Calories, 18g Protein, 29g Carbs, 4g Fiber, 2.5g Sugar, 13.4g Fat

If you top this with coconut whipped cream, it adds an additional 60 cal, 5.2g fat, .8 carbs, and .8 protein

This recipe was styled by chef Karen Pickus for “Good Morning America.”

Recipe courtesy Chris Powell.

http://chrispowell.com/abcnews-go-com-chris-powells-protein-waffle/  

humor of the day

humor of the day

funny, but I think'll help

Wheat Belly Pizza

Makes 8 servings

Ingredients

• 1/4 cup extra-virgin olive oil, divided
• 1 lb bulk or loose sausage
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1 wheat-free pizza crust

• 2 cups sugar-free pizza or marinara sauce
• 8 oz fresh mozzarella, thinly sliced
• 1/2 red or green bell pepper, chopped
• 1 tsp dried oregano
• 2 tbsp grated Parmesan or Romano cheese

Directions

Preheat the over to 350°F.

In a skillet over medium heat, heat 2 tablespoons of the oil. Cook the sausage, onion, and garlic for 10 minutes, or until the sausage is cooked through and the onion is tender. Remove from the heat and drain if necessary.

Place the pizza crust on a baking sheet. Top with the sauce, mozzarella, sausage mixture, bell pepper, oregano, and Parmesan or Romano. Drizzle the remaining 2 tablespoons oil over the top.

Bake for 10 minutes, or until browned and the cheese melts.

For more of Dr Oz's recipes, go to http://www.doctoroz.com/videos/wheat-belly-pizza 

GOING BANANAS

Banana, fresh
1.00 medium
(118.00 grams)

Calories: 105
GI: low

NutrientDRI/DV

 vitamin B625.2%

 manganese16%

 vitamin C13.6%

 fiber12.2%

 potassium12%

 biotin10.2%

 copper10%

(www.whfoods.com)

Sealing bananas in a plastic bag will keep them fresh all week.

Healthy Banana Cookies

PREP TIME 15 min

TOTAL TIME 1 hr 10 min

SERVINGS  

Ingredients

• 3 bananas (ripe)
• 2 cups rolled oats
• 1 cup dates (pitted and chopped)
• 1/3 cup vegetable oil
• 1 tsp vanilla extract

• Directions

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. In a large bowl, mash the bananas. Stir in oats, dates, oil, and vanilla. Mix well, and allow to sit for 15 minutes. Drop by teaspoonfuls onto an ungreased cookie sheet.
  3. Bake for 20 minutes in the preheated oven, or until lightly brown.

  4. 1. Nutrition Facts

  5. Amount Per Serving

     Calories 60

     Calories from Fat 25

     % Daily Value *

     Total Fat 2.5g	4%
     Saturated Fat 0g	0%
     Trans Fat 0g
     Cholesterol	0%
     Sodium 0mg	0%
     Potassium 75mg	2%
     Total Carbohydrate 8g	3%
     Dietary Fiber 1g	4%
     Sugars 1g

     Protein 2g

     Vitamin A	0%
     Vitamin C	2%
     Calcium	2%
     Iron	2%

     * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. (yummly.com)

  
  

quote of the day