Healthy Chocolate Chip Cookie

Craving a chocolate chip cookie; but don’t want to sabotage your healthy eating plan?  Try this healthy cookie!!  It super simple to make and it’s also gluten free!  Just make sure you use gluten-free oats.

COOKIE

Ingredients:

  • 2 large bananas
  • 1/2 cup applesauce, unsweetened
  • 1 tsp vanilla
  • 1 tsp cinnamon
  • 1/4 cup fat-free milk
  • 1 oz semi-sweet chocolate chips
  • 2 cups dry old fashioned oatmeal

Directions:

In a large bowl, mash bananas. Add applesauce, milk, cinnamon and vanilla; mix with spoon. Stir in oats until well blended. Let the mixture sit for 5 minutes. Stir in chocolate chips. Spray cookie sheet and drop by 1 tsp and bake @ 350 degrees F for 20 minutes. Cool on cookie rack. Makes 20 cookies.

Nutrition Facts:
Serving Size: 1 cookie
Servings Per Container: 20
Amount Per Serving
Calories: 53
Total Fat 1.1g
Saturated Fat 0.4g
Cholesterol 0.1mg
Sodium 1.5mg
Calcium 4.7
Potassium 58mg
Phosphorus 6.4mg
Total Carb 10.3g
Dietary Fiber 1.3g
Sugars 3.4g
Protein 1.4g

Skinny Chinese Vegetable Chicken And Noodles

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WHAT YOU NEED:

  • 8oz chicken breast tenders, uncooked
  • 1 large red pepper, chopped
  • 1 cup carrots, chopped
  • 10 oz package frozen chopped broccoli
  • 2 Tbsp. olive oil
  • garlic powder, ginger, black pepper, chili pepper
  • 3 Tbsp. rice vinegar
  • 3 Tbsp. low sodium soy sauce
  • 3 Tbsp. honey
  • 4 oz dry spaghetti

DIRECTIONS:

Cook spaghetti according to package directions, drain and rinse.  Meanwhile, heat oil in large pan.  Stir fry chicken, vegetables and spices until chicken is well cooked.  Stir in rice vinegar and soy sauce; then stir in the honey.  Blend in the spaghetti.

NUTRITION INFO:

205 Calories; 8 g Fat; 1 gm Sat Fat; 11 mg Cholesterol; 350 mg Sodium; 26 g Carbohydrate; 3 g Fiber; 8 g Protein

Healthy Thanksgiving Plate

Making healthy choices during the holidays can be difficult. Here are some tips for a healthy food choices using the plate format:

VEGETABLES

Fill ½ of your plate with vegetables, such as carrots, green beans, broccoli, salad, brussel sprouts, or asparagus.
Avoid casseroles or dishes that have heavy creams, sauces, butter, or crusts.
If your table is low on vegetables, consider adding fruit to this half of your plate. Cranberries, baked apples, and pears are good options.
GRAINS

Fill ¼ of your plate with starches such as stuffing and sweet potatoes.
Other choices for this section may include: mashed potatoes, rice pilaf, or corn pudding.
Skip the bread or rolls.
PROTEIN

Fill ¼ of your plate with lean turkey slices (approx. 3-4oz).
Avoid dark meat, including drumsticks.
Remove the skin from the turkey before eating.
Instead of gravy, use a fruit-based relish special kick.

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Healthy Taco Pasta Bake

If you’re looking for a quick and healthy dinner idea that the entire family will enjoy,  then you have to try this “Healthy Taco Pasta Bake”.  It’s made with whole grain pasta and ground turkey to increase fiber and reduce fat.  The best part is it tastes great.

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WHAT YOU NEED:

  • 1 pound ground turkey
  • 12 oz. box whole grain rotini pasta
  • 1 packet low sodium taco seasoning
  • 1 can diced tomatoes with green chili pepper
  • 1/2 cup water
  • 4 oz. fat free cream cheese
  • 1 1/2 cup shredded sharp cheddar cheese

DIRECTIONS:

Cook pasta according to package directions. Meanwhile, brown ground turkey until no longer pink and drain any fat. Stir in can tomatoes, taco seasoning and water. Stir in cream cheese. Mix with cooked pasta, 1 cup cheese and meat mixture. Place in 13 x 9 casserole dish and top with remaining cheese. Bake at 350 degrees for 15-20 minutes or until cheese is melted.

NUTRITION INFO:

290 Calories, 10 g fat, 53 mg cholesterol, 350 mg sodium, 31 g carbohydrate, 4 g fiber, 20 g protein

 

 

Lose Weight By Eating More Fruit & Veggies

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Celebrate Fruit & Veggies More Matter Month by consuming more! Here are the top 5 reasons you should eat more fruits & veggies:

They are very low in calories. A cup of green beans or broccoli is only 30 calories.
They are fat-free and high in fiber.
They are also high in Vitamin C, B vitamins and antioxidants which help support your immune system.
They make you fill full longer which will help reduce cravings.
They will help you lose weight and feel better.

National Nutrition Month #NNM 2015

March is National Nutrition Month and the theme for 2015 is “Bite into a Healthy Lifestyle” from the Academy of Nutrition & Dietetics.

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The message is to adopt healthier eating habit for everyone to adopt eating and physical activity plans that are focused on consuming fewer calories, making informed food choices and getting daily exercise in order to achieve and maintain a healthy weight.

Here’s some tips to get you started:

  • Eat fruit for dessert
  • Fill up on veggies
  • Take a 15 minute walk after dinner

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Pumpkin Oatmeal Cookie

Healthy and only 4 ingredients.  Also, gluten-free if you use gluten-free oats and vegan if you use raisins in place of chips.  You may substitute any dried fruit, such as, dried cranberries or dates.  Either way, they are delicious!

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WHAT YOU NEED:

  • 1 Cup Pumpkin
  • 1 Cup Oats
  • 1/4 Cup Chocolate Chips
  • Dash of Cinnamon
  • 1/4 Cup Raisins (Optional)

 

DIRECTIONS:

Preheat oven to 350 degrees.  In a large bowl, mix all ingredients together.  Spray cookie sheet with cooking spray.  Spoon mixture onto cookie sheet and press down. Bake for 15 minutes.  Let cool.  Makes 15 cookies.

NUTRITION INFO:

Serving Size = 1 Cookie (without raisins)

  • 40 Calories
  • 1 g Fat
  • 0 Cholesterol
  • 0 Sodium
  • 7 g Carbohydrate
  • 1 g Fiber
  • 2 g Sugar
  • 1 g Protein

Chick Pea & Red Pepper Soup with Quinoa

February is Heart Month!  This soup is heart healthy full of nutrients and fiber.  It is super simple to make and tastes great!!

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WHAT YOU NEED:

1/2 cup quinoa
2 tablespoon olive oil
3 cloves garlic, minced
1 stalk celery, chopped
1/2 cup carrots, chopped
1 large red peppers, chopped
2 cup vegetable broth
1 16-oz can drained Chickpeas (garbanzo beans)
DIRECTIONS:

Cook the quinoa according to package directions.

Meanwhile, heat the oil in a Dutch oven or large heavy-bottomed pot. Add the garlic, carrot, and celery and cook, covered, stirring occasionally, for 6 minutes.

Add the garlic, paprika, and 1/4 teaspoon each salt and pepper and cook, stirring, for 1 minute. Add the peppers and cook, stirring occasionally, for 5 minutes.

Add the chickpeas, broth, and 1 cup water and bring to a boil. Reduce heat and simmer until the vegetables are tender, 5 to 8 minutes. Stir in the cooked quinoa. Serve topped with parsley, if desired.

NUTRITION INFO:

1 Serving = 1 Cup

  • 258 Calories
  • 10g Fat
  • 0 Cholesterol
  • 440mg Sodium
  • 34g Carbohydrate
  • 8g Fiber
  • 8g Protein

Want to Eat Like a GrEEK ? Mediterranean Diet Plan

MediterraneanDiet

What is the Mediterranean Diet?

It is the eating pattern of at least 16 countries bordering the Mediterranean Sea.  Multiple research studies have demonstrated that adhering to a Mediterranean Diet Plan  does reduce the risk of heart disease.  It has also been shown to in fighting other medical conditions associated with chronic inflammation, such as, cancer, diabetes, obesity, and cognitive disorders.

The Mediterranean Diet is considered as a heart healthy meal plan and includes the following characteristics:

  • An abundance of food from plant sources, including fruits, vegetables, potatoes, whole grains, beans, nuts, and seeds.
  • Olive oil as the principle fat, with total fat ranging from 25% to 35% of total calories, with no more than 7% from saturated fat.
  • Daily consumption of low to moderate amounts of cheese and yogurt.
  • Twice weekly consumption of low to moderate amounts of fish and poultry; up to 7 eggs per week (including those in cooking and baking).
  • Fresh fruit as a daily dessert.
  • Red meat a few time per month.
  • Moderate consumption of wine, normally with a meal; 1-2 glasses per day for men and 1 glass for women.  Wine should be considered optional and avoided when consumption would put the individual or others at risk.
  • Regular physical activity at a level that promotes a healthy weight, fitness, and well-being.

1 DAY SAMPLE MEDITERRANEAN DIET MEAL PLAN:

BREAKFAST

LUNCH

DINNER

SNACKS

  • 1 Serving Greek Yogurt
  • 1 Cup Strawberries or Melon
  • 1 oz Nuts

 

Skinny Razz-a-Dazz Chicken

When life is hectic, I love simple and easy recipes that are actually healthy and low in calories.  This “Razz Chicken” recipe only needs 3 ingredient, yay!  It takes literally 2 minutes to prepare and throw it in the oven!  I actually used frozen chicken breasts which required longer baking time.

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As you can see from the above pic, I’m on a veggie kick.  Therefore, I had it with 2 veggies and left out the carbs.  It was very satisfying and I feel thinner!

WHAT YOU NEED:

  • 4- 4 oz. boneless, skinless chicken breasts
  • 1/2 cup fat-free raspberry vinaigrette
  • 3 tbsp. dried basil

DIRECTIONS:

Preheat oven at 350°F. Place chicken breast in baking dish. Pour raspberry vinaigrette over chicken and sprinkle basil on top. Cover and bake for 1 hour or until chicken is cooked through.

NUTRITION INFO:

1 Serving = 1 Chicken Breast

  • 140 Calories
  • 1.6 g Fat
  • 60 mg Cholesterol
  • 391 mg Sodium
  • 8 g Carbohydrate
  • 23 g Protein