Pasta Amore: "Spaghetti and Meatballs"

Spaghetti Squash Pasta Marinara with Mushroom Lentil Meatballs

When I'm drawing blanks for meal ideas I like to turn to my hungry friends who are never lacking in cravings. I asked my friend Matt what nostalgic childhood meals included for him. One of the first things that came to mind was spaghetti and meatballs. I get so excited when I get the chance to take on such a classic meal and give it my own healthy and vegetarian spin on it. I wanted to make sure my "meat"-balls had lots of flavor and heartiness to them so I made sure to make a recipe that was high in protein without the grease factor of most traditional meatballs. For the pasta, I decided to use spaghetti squash because this delicious winter squash is cheap, hearty, low fat and super low calorie (weighing in at only 40 calories a cup!) Well I'm hungry now...

Cook the squash according to general directions. I cut it in half, lay it cut side down on a plate, put a 1/4 cup or so of water on the plate and cover it with another plate. Microwave for around 10-12 min or until soft enough to fork out squash. 

Toss with your favorite sauce recipe! I cook it a little further in the sauce pan with the sauce to get the "noodles" nice and soft! For my sauce, in addition to dried italian herbs, garlic, onion, salt and pepper, I like to add a dash of cinnamon and nutmeg to add a subtle essence of warm holiday flavor that compliments the veggie meatballs fabulously!

Veggie Meatballs:

-1/4 cup crushed nuts (I had cashews on hand but walnuts or pecans would be really delicious too!)

-3/4 cup to 1 cup of parmesan cheese

-1/2 cup of chopped onions

-Garlic seasoning, salt and pepper, Cajun seasoning (or paprika or cayenne...use what you got!) to taste

-Dried Italian herbs, pinch of nutmeg, pinch of cinnamon

-One can of low-fat lentil soup. About a cups worth of lentils. Ladle just lentils...

-2 tbsp of bread crumbs or Panko

-1 egg

For Prep:

-1 egg for coating

-Sprinkle a plate with bread crumbs or Panko for outer coating of meatball

-Sauté onions til translucent and season while cooking. Add chopped mushrooms and cook down with about a 1/4 cup of water or veggie stock. Continue to season as you incorporate each ingredient. Add in lentils and drain excess liquid from pan. If you have any fresh parsley on hand, a little chopped parsley adds a nice fresh layer to the meatballs. Mix in an egg and pour over after all other ingredients are added except panko! Add in panko after egg is incorporated evenly and lightly mix together by hand.

With a light touch roll about 2 inch diameter sized balls and lightly dip in egg then panko. Place on a greased cooking sheet. Spritz with cooking spray once on baking sheet and bake for 25-30 min on 375 degrees until golden and lightly crisped on outside. 

Serve pasta and meatballs with your favorite roasted veggie side or mixed green salad for a well rounded delicious meal! Bon Appetit! 

Healthy Tailgating

Cauliflower "Buffalo Wings" and Portabello Mushroom Fries

With Horseradish Dill Dip and Homemade Ranch Dip

Ahhh, the coveted tailgating tradition. Who doesn't love to cheer on a beloved team with good friends and good food? Shoot, if the food is good enough I might not even care who I'm with or what team is playing! It's been 7 years since I became a pescatarian but to this day the smell of buffalo wings makes me salivate. I stumbled upon an idea the other day to make cauliflower "hot wings" and I couldn't resist the chance to try this out myself. I then decided to make a whole spread of healthy alternatives to some classic finger foods we commonly enjoy. To my delight (and the delight of my friends) I discovered that baked cauliflower makes a brilliant alternative to their greasy inspiration! You definitely won't regret giving these bad boys a try....

Cauliflower "Buffalo Wings" ~360 calories total

serves 3-4 people

Ingredients:

-About 1.5 lbs of cauliflower pieces (24 oz.)

-1/2 cup of flour

-1/2 cup of water

-A couple dashes of your favorite hot sauce

-A pinch of salt

-About a cup or so of your favorite buffalo sauce (or make your own if your up for it!)

Prep:

-Mix together the first 5 ingredients to make a paste-like batter. Dip and coat the cauliflower pieces (I found the smaller pieces cooked better and had a better texture as an end result)

-Place coated pieces into a baking dish (I used a casserole dish) and bake on 450 degrees for about 15 min. or until the batter hardens. 

-Remove from oven and coat with your desired amount of buffalo sauce

-Place back in oven and bake for an additional 5-8 min.

-Serve with fresh veggies and homemade ranch dipping sauce. Recipe below.

Portobello Mushroom "Fries" ~480 calories total

serves 2-3 people

Ingredients:

-2 large portobello mushrooms (whole)

-Plain panko breadcrumbs (The ones in a bag in the ethnic foods section are usually cheaper than the boxed ones)

-1 large egg and 2 egg whites

-About a cup of flour (enough to coat the mushrooms in lightly)

-Balsamic vinegar (optional)

-Salt and pepper and garlic powder (optional)

Prep:

-Wash and clean out the dark underside of the mushrooms

-Cut off stem and slice into medium thickness (about an inch thick) strips

-Marinate the mushrooms in a drizzle of balsamic vinegar

-Set up a batter station with a plate of flour, a bowl of whisked eggs, and a plate of breadcrumbs. (I like to season the panko with some salt, pepper, and garlic powder!)

-Lightly coat the mushrooms in flour, dip into egg batter, then evenly coat in panko. They don't have to be thoroughly covered in breadcrumbs (they CAN get too crunchy with too many crumbs!)

-Place on a baking sheet, give them a quick spray of cooking spray (or even better use a "misto" so there's no added chemicals in the spray!)

-Bake at 425 degrees for about 10 min. or until lightly golden and crispy on outside.

 -Serve immediately with fresh dill horseradish dipping sauce. Recipe below.

Fresh Dill and Horseradish Dipping Sauce ~200 calories total

Ingredients:

-1 cup of non-fat plain yogurt  (or greek yogurt for a tangier dip with extra protein!)

-2 tbsp. of pure fresh ground horseradish

-1tbsp of chopped fresh dill

-1 tsp of garlic powder

-1 tsp of onion powder

-juice of 1/2 a lemon 

-1 tsp of lemon zest (optional)

-2 tbsp of neufchatel OR light cream cheese OR laughing cow cheese

-salt to taste

Prep:

-Blend, process, or hand mix all the above ingredients except the dill until smooth. Add in the chopped dill and salt to taste. Feel free to put more or less of the other seasonings based on preference. 

-This makes a good amount of dip, you could easily cut this recipe in half for the amount of fries made in the above recipe!

Homemade Ranch Dipping Sauce ~100 calories total

Ingredients:

-About 1 cup of non-fat yogurt (or greek yogurt)

-1 tbsp of fresh parsley (add in little by little to test for potency of flavor)

-1/2 tbsp of fresh dill

-1/2 tbsp of dried chives (or fresh)

-1 tsp of garlic powder

-1 tsp of onion powder

-Juice of a 1/2 of a lemon (lemon juice acts as a replacement for buttermilk! When milk is mixed with lemon juice, or white vinegar, it simulates buttermilk.)

-A dash or 2 of hot sauce

-Salt and pepper to taste

Prep:

-Combine all ingredients in a bowl and mix evenly. Make sure to incorporate the fresh parsley last and a little at a time to taste for potency.

-Serve with fresh veggies! Great to dip the buffalo cauliflower in too!

Happy Tailgating...

Penny Pinching "Spicy Tuna Rolls"

With Cucumber and Sweet Ginger Vinaigrette Salad

Serves 3-4 for less than $15!

This past week my brother came to visit me to celebrate Thanksgiving. As thankful as I was to have him here, it occurred to me my wallet was not suited for restaurant outings. My brother was craving sushi and we all know what those prices look like at most restaurants. So I decided to make a play on sushi by using canned tuna, and instead of rice use cucumber and tortillas as the wrapping. Ideally, the low-carb whole wheat tortillas for the lowest calorie intake, (I used flour for this recipe because I had them on hand) or stick with the cucumber roll-ups for an even lower calorie/carb option. For the filling, feel free to put in whatever you usually like in your sushi. I love sushi that has fruit like mango or papaya in it. But since I'm pinching pennies for this recipe...I used carrot, avocado, and canned tuna with a "spicy mayo" sauce. The best part about this recipe... it's easy to make and involves no actual cooking... no pots, pans, or heat necessary!

Ingredients:
-3 cans of tuna
-About 1/4 cup of shredded carrots (you can shred or chop 1 whole carrot to save $)
-About 3 Tbsp of soy sauce (or tamari for gluten free option) use to your taste, this acts as salt factor.
-1/3 to 2/3 cup of non-fat plain yogurt (use as if mayo)
-A couple tsp. of sriracha based on your heat preference
-A couple tsp. of honey (for the tuna mix) AND 1 Tbsp for the salad dressing
-About 1/4 cup of rice wine vinegar
-About 2-3 Tbsp of canola oil (or whatever oil you got!)
-1 Large avocado thinly sliced
-2 large cucumbers (one for the salad and one for the sushi rolls)
-3 low-carb whole wheat tortillas (see my breakfast burrito post for a good brand suggestion!)
-1 tsp of Powdered ginger or fresh grated (whatever you can get)
-2 tsp of wasabi paste or powder to mix into soy sauce for dipping (optional)
-1/4 cup of sliced red onion
-1/4 cup of shredded red cabbage

Prep:
-Start by thinly slicing red onion (or white whichever you have handy) and red cabbage into shreds and soaking in rice wine vinegar. Let sit for 30-45 min. at least.
-Mix together yogurt, sriracha, and soy sauce. Incorporate tuna into mixture. Feel free to add in garlic powder. Taste.
-Slice, chop, and shred remaining ingredients for rolls and salad.
-Combine rice wine vinegar, oil, honey, and ginger in a mason jar or container with a lid. Shake vigorously!
-Use a mandoline to thinly slice the cucumber into carpacchio slices. (See my video episode 1 for a visual demo!) In this recipe, I didn't have my mandoline available so instead I cored out the center of the cucumber to stuff with the sushi filling and then sliced them into little sushi pieces... It worked out nicely but the filling didn't stay in as well as it would with the thinner slices individually rolled.
-Fill the tortillas and the cucumber slices with the tuna mix and add the sliced avocado and carrots. Be careful to overfill. You can use a touch of honey or cream cheese on the end to hold the roll ups in place. Slice the rolled up tortilla into sushi sized pieces. Be sure to use a sharp knife so not to smush the filling out. You can also put toothpicks through them for easy eating! The cucumber roll ups take a little more patience but they are totally worth it!
-Pour the dressing over the thinly sliced cucumbers for the salad.
-Plate the sushi and then surround it with the "pickled" onion/cabbage mix which can be used on top of the rolls like pickled ginger.
-Serve with the wasabi spiked soy sauce for dipping

Warm Butternut Squash Harvest Salad

With Dried Cranberries, Raw Cashews, Cotija Cheese, Quinoa, and a Rice Wine Vinaigrette 

Hearty, harvesty, and healthy. Pretty sure harvesty isn't a word but just go with it. This salad is great alone or as an accompaniment to a protein or pasta dish. Get your fill of vitamins, fiber, protein and even calcium in this salad! This is a simple dish with many interchangeable ingredients. Feel free to venture out and try different combos...Shall we get on with it?

Begin by cooking the butternut squash with whatever process you prefer. If you par-cook the squash in the microwave and then finish it off on high heat (400-425 degrees) for 15 min. or so it will have a great roasted flavor in half the time. 

While your squash is cooking, get a batch of quinoa cooking (about 1 cup) and follow box instructions. (You can substitute veggie stock instead of water for more flavor) I used red quinoa for this salad because it has more fiber (and it was on sale!) Don't forget to salt (and any other seasonings you desire) your quinoa during the cooking process (I like onion powder, garlic powder, salt/pepper).

While your warm ingredients are cooking, toss together:

Romaine, dried cranberries, cotija cheese, and raw (or roasted) cashews. 

The ratio for these ingredients is all relative to your personal preference. Feel free to swap out the ingredients. Try feta, walnuts, and pomegranate seeds. The possibilities are virtually endless. 

Now for the dressing:

-Olive oil (or canola) 

-Rice Wine Vinegar (or apple cider)....Use approximately 2 parts oil to 1 part vinegar

-About a tbsp of honey for every 1/4 cup of oil

-About a tsp of garlic powder

-Salt and pepper to taste

Allow the squash to cool just long enough to handle it. Cut into cubes, slices, slivers, whatever floats your boat. Toss into the salad along with the cooked quinoa. Add dressing and coat evenly. Serve while still warm (NOT HOT), you don't want wilted lettuce. Enjoy. 

Poor Man's Meal

Spaghetti Squash Casserole

With Roasted Red Peppers and Crab Meat

(...For around $12 feeds ~6 people!)

Hey kids, did ya miss me? It has been too long! After my fabulous 2 week excursion to London, moving into a new apt, and getting a new job, it hardly left time to blog.... but that doesn't mean I haven't been cooking. I'm so excited fall is here, and you will be too when you see what I have in store! So, in honor of me spending all my money on traveling and buying new furniture, I have dedicated a special post for the poor man... aka ME. I am officially the most broke I have ever been and you wouldn't believe the resourcefulness that came out of it. Just because you've got a small budget, doesn't mean you have to eat ramen everyday. This casserole is packed with vitamins, protein, is naturally gluten free and exploding with gourmet flavor. It serves 6 for around 12 bucks... or you can keep it all to yourself and really stretch your means. Oh, and P.S.... this meal comes out to 787 calories total! If you do the math, 1 serving is 131 calories. So don't tell me eating cheap can't be healthy! Now let's get on with it....

Ingredients:

-1 large spaghetti squash (around 2-3 lbs.)

-2 large red peppers (or whatever color floats your boat)

-1 yellow onion

-1 can of crab meat (6 oz.)

-1 can of tuna (5 oz.) (You can use all tuna if you're really broke and it will save you about 3 bucks)

-3 small-medium garlic cloves

-1/2 cup of your choice of shredded cheese (I used a fontina/mozz/parm blend because the sharpness    balances the crab/tuna well)

-a couple tsp. of fresh grated nutmeg (or use what you got), smoked paprika, salt, pepper, and dried Italian herbs to taste. (Nutmeg added a great warm flavor that paired well with the crab but don't feel obligated to buy it if it's not in your pantry.)

Prep:

-Follow whatever method you prefer of cooking the spaghetti squash. You can roast it, microwave it, cook it on the stove, do what you gotta do. Cook it fully as the baking process is merely to warm the ingredients and melt the cheese. 

-Once cooked, set aside to cool before you remove the filling.

-Meanwhile, Roast on high heat (425 degrees) the red peppers with a touch of olive oil. I cut them and lay them flat first.

-Chop and combine the garlic onion and tuna/ crab meat in casserole dish (use a 5" by 10" or larger)

-Once peppers and squash have cooled enough to handle, scrape out with a fork the "spaghetti" and dice the red peppers.

-Combine all ingredients in casserole dish with the dried herbs. Make sure to mix well so flavor is evenly distributed.

-Top off with cheese of your choice. (Feel free to use more or less based on your dietary restrictions; it's delicious combined throughout the casserole too!)

-Bake at 375 degrees for about 20 min. or until cheese and edges of casserole are golden brown and bubbly.

As always, remember that I believe in resourceful cooking, especially when you're on a budget. This means, if you don't have a spice, don't fret. You will learn with time that many things work well together and you can swap out seasonings for your own version of a dish. Don't be afraid to take a risk, otherwise you will never learn anything except how to follow a recipe... SNOOZE. Be brave, be curious, and be resourceful. Enjoy everyone....

Video Blog episode 2!

More Please Video Blog

Episode 2: Pesto Zucchini Pasta and Quinoa and Mixed Greens Salad

Video Blog Debut: Creamy Smoked Salmon Spread Appetizer

Hello friends! Hope everyone has been enjoying their summer festivities! As summer comes to a close and we begin to tuck away our flip flops and bathing suits, we can start to welcome back the flavors of fall. One of my favorite times of year to cook is this season because as we bring back the winter squashes and fall spices, nothing is more comforting than the warm and inviting aromas of roasting and baking with fall ingredients like pumpkins and butternut squash. I am very excited to tell you all that I will be leaving for a 2 week trip to London in just a few short days. With this trip, I will explore famous architecture, culture and my favorite: FOOD! I cannot wait to bring back some newly inspired ideas from across the pond to share with you all. Until then, I will leave you with my latest venture... I started a video blog! This is the first episode; I made a Creamy Smoked Salmon Spread appetizer which can be made regular or a healthier Gluten-Free option! Enjoy!

Open Face Non-Dairy Caprese Egg White Omelet

With Roasted Heirloom Cherry Tomatoes, Spinach, Soy Smoked Provolone, and Fresh Basil

Who doesn't love the fresh and tangy flavors of caprese anything? If you're looking to make an impressive breakfast without all the hassle, this is the meal for you! Not only is this dish delicious and super easy to make, it is also a low calorie, cholesterol and dairy free, nutrient packed meal. 

I began by sauteing my tomatoes for about 5-7 min. with a touch of apple cider vinegar, some kosher salt and cracked black pepper. I covered them for about 3 minutes to keep in some moisture and cooked them on medium heat. You can also roast these in the oven with a touch of olive oil (but if you're short on time the pan works just fine) 

Remove tomatoes from pan and pour in your egg whites, use as much or little as you desire, your pan size will determine the size of your omelet. When the egg whites begin to turn white from their translucent color, sprinkle on some garlic powder and add your spinach, making sure to spread it evenly as you will not be stirring. Make sure to reduce your heat once eggs turn white as to not burn the bottom of your omelet! Cover your pan to help wilt the spinach. 

If you desire cheese, feel free to add it now. I decided to go for a non-dairy version today and used a soy smoked provolone (which tastes a lot like smoked gouda...yum!) Add your fresh chopped basil, and I also threw in some italian parsley. Then top off your omelet with the tomatoes. I then sprinkled some toasted flax seeds for a nuttiness, cracked some more black pepper and  salt, and then finished it with a balsamic reduction. (Regular balsamic is also delicious on top)

There you have it. So simple, yet so delicious. And talk about appealing to your drooling onlookers! Enjoy!

Playing catch up! Feast your eyes...Eat your colors...

Hello friends and food enthusiasts! I have some much needed catch up to do in the world of food blogging! Though I have been enjoying the many fruits of my labor, I have not been sharing them... how selfish of me! Alas, I did manage to take some photos before scarfing down some of my latest noms. Let us recap...

Hashbrowns you can feel good about!

Gluten-Free Zucchini and Quinoa Hashbrowns, Egg Whites with Spinach,  and Veggie Sausage Patty

     It's breakfast time and I'm in the mood for a hearty meal that I won't regret later in the day. In my fridge, I find some zucchini and cooked quinoa that both needed to be used. So I got to thinking... I had seen a recipe for quinoa cakes that were breaded and pan fried. I decided to attempt a non-breaded version using zucchini sliced into small matchsticks and combine that with quinoa and spices. 

     This batch came out a little too moist, it still browned nicely in the pan but fell apart when I tried to eat it with a fork. I still need to play with the ratio of dry to wet ingredients. I used one whole egg, about a cup of cooked quinoa, and 2 small zucchini sliced and cut into matchstick pieces. I think 1 zucchini would have been better for a batch that won't fall apart. I used about 1 1/2 Tbsp of nutritional yeast and seasoned with salt, pepper, garlic and onion powder, and cayenne pepper. I also put a couple small dollops of non-fat plain yogurt which I think made it too moist. In the pan put just enough canola or olive oil to coat the bottom, and set yourself up with a plate with a paper towel to absorb excess oil. Next time I try this: omit the yogurt, add an extra egg or yolk of an egg, and use a more equal ration of quinoa to zucchini sticks. This is definitely an experiment well worth trying... they still tasted delicious whether they stay intact or not.

Smoked Salmon Fettuccine Alfredo Pasta

Spinach Shirataki Fettuccine with Smoked Salmon, English Peas, Mushrooms and Fresh Dill. Accompanied by a Spinach Salad with Lemon Vinaigrette. 

One of my all time favorite indulgences...  Fettuccine Alfredo. It's warm and creamy and deliciously decadent. I very rarely eat real pasta these days as I have found so many genius and delicious alternatives. As you may or may not have learned about me yet, I am all about resourceful cooking. I hate throwing away food because it goes bad. If I'm not feeling inspired to cook anything in particular... I look at what needs to be used up first in my fridge and voila...inspiration! The ingredients in my house are the ingredients that I work with... unless I have a mind set for something very specific. So, I'm craving fettuccine alfredo and what do I have in my fridge? I've got spinach shirataki noodles (aka the miracle pasta)!  Also, I've got some left over smoked salmon that needs to be used, as well as some fresh dill. So I'm thinking, smoked salmon, dill, and peas in a creamy sauce sounds divine! I always have several kinds of frozen veggies in my freezer to beef up whatever meal I'm making. 

The Sauce:

I skip the rue. As in, no butter and flour. Instead I start with a Tbsp of olive oil and sautee some chop garlic. As soon as you start to smell the garlic, add in your "cream" in my case I used unsweetened plain almond milk. Now, because almond milk will not thicken the way the cream will, I add a little less than a Tbsp of cornstarch. To make it thicken without lumps you can mix the cornstarch with almond milk before putting it in the pan. Once you let this simmer for a few minutes, stirring occasionally until it thickens. Then you add the indulgent part... cheese! Because the rest of your ingredients are so low in calories.... you can afford the cheese. I use a combo of parmesan and an italian blend with asiago, mozzarella, etc. Don't forget to season your sauce with salt and pepper to taste and add in your fresh dill. It won't need much salt because parmesan has such a nice saltiness already!

The Protein and Veggies:

I let my peas thaw to room temperature and then added them in while the sauce was thickening. The smoked salmon can be added in at the last minute because it's already cooked! Just put it in long enough to warm. I also decided to use up some crimini mushrooms I had in my fridge. I sauteed them separately and then added them in at the end along with the salmon.

Tip: Always remember to thoroughly rinse and boil your shirataki noodles to take out the earthy flavor and smell that they have. I like to rinse before and after I boil them!

Enjoy your deliciously decadent and deLIGHTful alfredo pasta!!

Taco Salad and Agua Fresca

Organic 3-Bean Taco Salad with Mushrooms, Jalapenos, and Fresh Salsa. Agua Fresca with Mint Green Tea, Sparkling Mineral Water and Blueberries

Taco salads don't really need a recipe for success... but I really just want to talk about how easy it is to enjoy a salad with no dressing! Salsa is a great substitute for dressing because it's super low calorie and super packed with flavor! I also love to jazz my taco salad up with jalapenos and add a protein like beans or a veggie patty. My version of taco salad is technically taco free but feel free to add some corn tortilla chips for some added crunch if you don't mind the extra calories. I also decided to mix up some flavorful water using mint infused green tea, sparkling mineral water, and some blueberries! Green tea is great for boosting your metabolism as well as being high in antioxidants, especially alongside the antioxidant rich blueberries! And this beverage is oh so refreshing!

Taste of Italia!

Zucchini Pasta Marinara, Sauteed Broccolini and Green Trio Salad with Toasted Almonds Lemon and Balsamic Dressing

Here we have a super simple, super classic, Italian inspired meal. The catch: it's Gluten and Carb free! That's right, Zucchini pasta has wowed us yet again. The vitamin rich vegetable can also offer dietary fiber if you keep the skin on (which I always do). Mandolin 1-2 small to medium sized zucchinis and toss with your favorite version of marinara. Only needs 3-4  minutes of heat to get the right consistency! I like to beef my marinara up with mushrooms and other veggies!  I did a quick saute with the broccolini, squeezed some lemon juice and cracked black pepper then finished it off with some toasted slivered almonds. The trio salad is a combination of Kale, Spinach, and Swiss Chard. Be warned, this lettuce blend is quite hearty and therefore needs a flavorful dressing to hold up to it! I did a simple blend of lemon juice, garlic, red chili flakes, olive oil (emulsified) and then drizzled with a touch of balsamic reduction! Mama mia this meal  is molto bene! 

Vegetarian "Ramen Noodles"

A college kid's best friend: Ramen. We all have had it at some point  in our lives... and many of us have grown strangely fond of it's salty, brothy goodness. So, to satisfy  my (recently graduated) college self, I ventured out to find a healthy version of this old-school favorite: 

Shirataki noodles to the rescue yet again! This time, I used the angel hair kind to achieve the same texture as regular ramen noodles. Since my fresh ingredients were limited, I used dried garlic, cilantro, and onion for flavor. To achieve that salty and colorful kick, I used 1/3 to 1/2 a packet of Saza Goya Culantro Y Achiote seasoning. One can of no msg veggie stock (with a mere 10 calories a can), a splash of liquid egg whites for some added protein, some fresh squeezed lime juice, and some chili powder to taste. Garnish with lime wedges,  fresh cilantro or dried chilies, and there you have it! A healthy, low calorie, hearty comfort food that takes you back to those dorm room days.

Feel free to exclude the egg whites for a vegan version, and/or toss in some fresh veggies to bulk up the nutritional impact of the dish. Ready to serve and eat in under 15 min and for around 80 calories TOTAL! EAT UP!

Apple Cinnamon Almond Butter "Milkshake"

It's 9 pm at night... and the cravings are setting in. It's usually right around this time that I find myself having a desperate and unshakeable fixation on something sweet, creamy, and terrible for you. I'm talking about ice cream. Sometimes you just need ice cream. And that's really ok. So, with strong determination I set out to create a concoction (based on what was in my fridge) that could satisfy my needs without undoing my whole diet for the day. 

I was elated to discover that not only did I fill my ice cream void without cheating on my diet, but I also came up with something so tasty that I now have cravings for this sweet treat rather than ice cream.

Here are the ingredients for my "milkshake" with approximate measurements (play with ratio to find the right consistency for your taste):

~ 1 cup of Almond Milk (the unsweetened 35 calories per serving kind)
~ 1/2 cup Unsweetened Apple Sauce
~ 1 1/2 tbsp of Unsweetened Almond Butter
~ Agave Nectar to taste preference (Can use sugar substitute for less calories but I prefer the natural non-cancer causing stuff.)
~ A couple tsp of cinnamon (base on preference... I say the more the merrier!)
~Ice (Use enough to thicken mixture to consistency of your choice)

Blend until smooth. I use a Magic Bullet and it works like a charm for a single serving size. Depending on the amount/type of sweetener you use this "milkshake" adds up to about 250 calories. But don't sweat it, the majority of those calories are coming from the almond butter, which is one type of good fats you can give your body. This snack is also delicious as a protein shake for breakfast!

Sweet 'n' Spicy Tuna Salad

With Spinach and Kale Salad marinated in Garlic, Lemon Juice, Red Chili Flakes, and Sea Salt

Let's start with the high dosage of antioxidant vitamins A,C, and K. Spinach and Kale is a great combo for both nutritional reasons  as well as being complimentary in texture and flavor. Squeeze a generous portion of lemon juice and garlic powder, then add a few pinches of red chili flakes and sea salt. Feel free to drizzle a little olive oil (I prefer without for a lighter version).

Tuna Salad: It's been done. I know. But it's a great source of lean protein for a satisfying lunch. I love experimenting with different ingredients to jazz up tuna salad. Today I tried a little sweet 'n' spicy combo using:
-A can of drained tuna (in water, not oil)
-About a 1/4 cup of chopped celery
-A few tbsp of dairy free, egg free garlic aioli
-A dash or two of low sodium soy
-Couple dashes of siracha... or whatever you can handle.
-A handful of raisins (about 1/4 cup)

-Black pepper to taste




 And for the final touch, I halved some sweet baby peppers. These sweet, crunchy little peppers were delicious stuffed with some of the tuna salad filling. Try it as a delicious, colorful and healthy appetizer or finger food for your next get together!


Enjoy!

Br"EGG"kfast of Champions

Scrambled Egg Whites, Sauteed Mushrooms and Spinach, Low-Carb Whole Wheat Tortilla, and Veggie Sausage Links

I LOVE breakfast burritos. I HATE how guilty I feel about eating the tortillas though (they are deceivingly high in calories and carbs) So, naturally, when I stumbled upon a fabulous whole wheat tortilla that is low carb friendly, high fiber AND only 80 calories per tortilla (compared to a typical flour tortilla having ~210 calories) I jumped at the opportunity to treat myself to a breakfast burrito! 

A little trick for the fluffiest creamiest scrambled eggs (my alternative to my mother's indulgent version): a splash of almond or soy milk, a dollop of light cream cheese or (my preference) 1/2 laughing cow whipped swiss cheese wedge (only 35 calories per full wedge)

The great thing about a breakfast burrito, is you can fill it with just about anything. Today I used sauteed mushrooms and spinach for a simple veggie-filled morning. Some other great combos you can try: Avocado, Sauteed Onions and Bell Peppers, Jalepeno, and Salsa. Or, Smoked Salmon, Light Cream Cheese, Capers, Red Onion, and drizzled with a little "Healthy Hollandaise" (see Cod and Steamed Artichoke post for recipe)

 Thanks to my wonderful roommate's panini press, this burrito got a lovely touch of toasty-ness on the outside. Plus, it holds all the flavorful goodness together on the inside!

Wake up to something new!

"Bird's Nest" Breakfast with Zucchini Hash, Egg whites, and Fresh Sage

For a healthier alternative to our starchy inspiration, these eggs in a basket use matchstick sliced zucchini instead of potatoes. Topped with a little egg white and sprinkled with fresh sage and parmesan cheese. 

• Once again, breaking out the mandolin for my matchstick zucchini. I took two small sized zucchini and cut them into quarters. A whole small sized zucchini (around 120grams) is only about 25 calories.
• Using the yolk of one egg (save the white for the filling!) and about 1/2 Tbsp of canola oil (or whatever you got!) as a binder for the zucchini strips. 
• Mix together the zucchini, yolk, and oil and then crack some fresh pepper, salt, garlic powder and onion powder (fresh would be better but this is the quickie version!), and a few pinches of cayenne!
• Spray or oil down a muffin tin and then line with the zucchini shaping enough to line the bottom and just a little of the wall.
• Use 4 egg whites to fill the inside of your "nests" and then sprinkle with fresh sage (and parmesan if you desire!)
• Pop in the oven at 375 degrees for about 12 min or until zucchini is lightly browned and egg whites have turned white and slightly firm.

If you like to have a little sweetness to accompany your savory, try a 1/2 cup of non-fat greek yogurt with organic naval orange slices, a drizzle of agave, and top it off with your favorite nuts or roasted flax seeds! Now, usually I steer clear of dairy products when I can but, I had some left over greek yogurt from my "healthy hollandaise" sauce so I thought I'd make use of it! What a great alternative to your daily glass of processed O.J!

A very satisfying and complete breakfast/ brunch all for under 400 calories! A serving size of 7 "Nest Eggs" is only 250 calories!

Lemon Caper Alaskan Cod with Healthy Hollandaise Sauce, Steamed Garlic Artichoke, and Pesto Zucchini "Pasta"

The other day a friend and I made dinner together and I was able to turn them on to the zucchini pasta alternative that has been my latest obsession. Using a mandolin slicer we created beautiful zucchini "noodles" which, when sauteed for just a few min (around 3-4) and tossed with any kind of sauce, become a fabulously satisfying and flavorful alternative to pasta. You still get the enjoyment of twirling it on your fork and slopping up all the saucy goodness for less than 1/7 of the calorie count.

How to make Healthy Hollandaise:

• About 3/4 cup of low-fat or non-fat plain yogurt (can use greek if you want a tangier version)
• 3 Egg Yolks (Save your whites in the fridge for breakfast!)
• A couple dashes of hot sauce (preferably tabasco or siracha or both!)
• 1-2 tsp of dijon mustard (smooth not grainy!)
• 2-3 tsp of fresh lemon juice
• Salt and pepper to taste

Emulsify ingredients. Set up a double boiler. Whisk sauce for a few minutes or until sauce is thick enough to coat the back of a spoon. Taste for seasoning. Voila! Versatile, flavorful, and butter free! If you are counting calories don't ignore the yolks just make room for them in your meal plan... so worth it!

 Vegan Tom Yum Soup, Fresh Rolls with Mint, Basil, and Spicy Shrimp with a spicy creamy dipping sauce.

A little spicy Thai to jumpstart your metabolism. Soup incredibly low fat, loaded with veggies, and FULL of flavor. Shrimp Lettuce Wraps with carrots, apple, zucchini, mint, and basil. 

Iced Espresso with Vanilla Almond Milk, Agave and Cinnamon.

Almond milk is a rich, creamy, fabulous replacement for milk. It is half the calories of milk and won't cause breakouts like dairy can do. Agave Nectar is a sweet replacement for sugar. It is all natural, vegan and 2-3 times sweeter so you use less. 60 calories per tablespoon...equivalent to that of honey. Cinnamon has been shown to, among many things, lower cholesterol and improve blood circulation.

                             Gluten Free Guilt Free thin crust pizza with soy-salami, mozzarella, and fresh    basil, and lemon/garlic marinated kale side salad.              

Kale is SUPER. It's versatile and ridiculously good for you. Let's talk pizza. Sometimes you just need pizza. Brown Rice Tortilla: Gluten Free; Mushroom Garlic Marinara; Fresh Basil; Soy-Salami: Way healthier than the greasy pork butt; and Mozzarella Cheese (Delicious cheese-less too for an even lower calorie pizza!)

Spinach Shirataki Noodle Pasta with Fresh Kale-Basil Pesto, Roasted red and purple potatoes with lemon and capers, and Roasted Brussel Sprouts.

The new word in noodles: Shirataki. Long used in Asian cooking, is now being brought to the attention of the diet crazed American society. Toss em in some homemade kale, spinach and basil pesto. Voila! Satisfying pasta with 1/4 of the calories. Use Shirataki anywhere you would normal pasta... it's perfect for pad thai noodles!

Fire it up!

Join me. As I take classic comfort foods and make them guilt-free and fabulous. I don't know about you, but I am so sick of the battle between my cravings and my post consumption guilt. Let's change the relationship we have with food. Let's eat our veggies... AND love them. Let's be ok with having seconds... because let's be honest... everyone wants to feel full AND satisfied. Let's discover a way to make diet friendly food flavorful. Quit calling it diet food, start calling it real food. Step away from the tv dinner and meet me at the produce aisle...

luv.luv.luv
Katie