The Skinny on Sea Salt vs. Table Salt

photo-3

Regular table salt usually comes from salt mines and is refined until it is pure sodium chloride.  Sea salt is typically not as refined so it still contains traces of other minerals, including iron, magnesium, calcium, potassium, manganese, zinc and iodine.

While sea salt is sometimes promoted as a healthful alternative to regular table salt, the sodium content is essentially the same.  The advantage is that some people use less when cooking or finishing with sea salt.

Bottom Line:  All salt has sodium; therefore, use sparingly.

Turkey Chili with Barley

Chili is perfect any time of year; but, especially on cold snowy days.  This recipe is a healthier version of chili and quite tasty.  Please enjoy and pray that nicer weather is around the corner.  As they say, “Enough snow already!”

WHAT YOU NEED:

  • 1 pound lean ground turkey
  • 1 tablespoon minced garlic
  • 1-15 oz can diced tomatoes
  • 1-8 oz can tomato sauce
  • 1-15 oz can red beans
  • 1 cup water
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 1/2 teaspoon smoked paprika
  • 1/2 cup barley

DIRECTIONS:

Brown turkey and garlic until meat is no longer pink. Drain the fat and discard.  Stir in the spices.  Add the tomatoes, sauce, water, and barley.  Let simmer for 20 minutes.  Stir in the kidney beans and simmer an additional 20 minutes.  Makes 8- 1 cup servings.  May top with fat-free sour cream and shredded cheese.

NUTRITION INFO:  (PER SERVING)

175 Calories; 5 gm fat; 45 mg cholesterol; 806 mg sodium; 19 gm carbohydrate; 5 gm fiber; 15 gm protein

IMG_0785

Skinny Corn Bread

Cornbread is a generic name for a quick bread containing cornmeal.  It is a common bread in southern cuisine, but enjoyed by many for it’s texture and aroma.  Here is a recipe for a healthy version of cornbread.

INGREDIENTS:

  • 1 cup corn meal
  • 1 cup whole wheat white flour
  • 1/4 cup sugar
  • 3 teaspoons baking powder
  • 1 cup fat free milk
  • 1 egg, beaten
  • 1/4 cup canola oil

DIRECTIONS:

In a bowl, combine first 4 ingredients.  Add the milk, egg and oil.  Stir until blended.  Pour into  a 8×8 baking dish coated with cooking spray.  Bake at 425 degrees for 20-25 minutes or until golden brown.  Cut into 16 squares.

NUTRITION INFO:  (per serving)

102 Calories; 4 gm fat; 14 gm carbohydrate; 1 gm fiber; 3 gm protein; 13 mg sodium; 12 mg cholesterol

IMG_0786

Skinny Red Velvet Cake

This is the perfect Valentine Dessert!  Happy Valentine’s Day!

WHAT YOU NEED:

  • 1 box red velvet cake mix
  • 1 can diet pepsi or any diet cola

IMG_0730

DIRECTIONS:

Beat the cake mix and diet soda in large bowl on medium speed for 2 minutes.  Pour batter into a 9″ x 11″ baking dish that has been sprayed with cooking spray.  And bake a 350 degrees for 25-30 minutes minutes. Let Cool.  Ice with Skinny Vanilla Cream Cheese Frosting.  Makes 16 servings.

NUTRITION INFO:  (Per serving with frosting)

159 Calories; 2 gm fat; 24 gm carbohydrate; 3 gm protein; 330 mg sodium

IMG_0753

Skinny Vanilla Cream Cheese Frosting

I love cream cheese frosting; but, not the fat and calories.  Here’s my recipe for low calorie, low fat frosting.

WHAT YOU NEED:

  • 1-8oz package fat-free cream cheese
  • 4 tablespoons (1/2 stick) light margarine
  • 2 tablespoons fat-free sour cream
  • 2 teaspoons pure vanilla extract
  • 1 tablespoon cornstarch
  • 1 cup confectioners sugar

DIRECTIONS:

Beat cream cheese, margarine, sour cream in large bowl until smooth.  Mix in vanilla and cornstarch.  Gradually beat in powder sugar.  Makes 16 servings.

NUTRITION INFO: (per serving) 59 Calories, 1 gm fat, 9 gm carbohydrate, 2 gm protein, 106 mg sodium

IMG_0781

 

Quinoa Banana Muffins

These muffins are filled with healthy ingredients and very satisfying.

INGREDIENTS:

  • 1/4 cup quinoa, dry
  • 1-1/2 cup oats, dry
  • 1/2 cup whole wheat flour
  • 2 teaspoons baking powder
  • 1/2 cup egg beater
  • 1/2 cup unsweetened vanilla almond milk
  • 2 medium bananas, smashed
  • 1/2 cup applesauce
  • 1/2 cup chocolate chips

DIRECTIONS:

Cook quinoa (boil with 1/2 cup water for 15 minutes).  Mix all ingredients, except the chocolate chips, well and let sit.  Meanwhile, line muffin tin or spray with Pam.  Stir the chips into batter.  Fill muffin cups.  Bake at 350 degrees for 20-25 minutes.  Yields 12 muffins.

NUTRITION INFO: per muffin

120 Calories; 2.5 g fat; 3.5 g protein; 21 g cho; 4 g fiber; 27 mg sodium 

IMG_0778

Skinny Holiday Smoothie

I am really impressed with this smoothie creation.  It is so yummy and versatile.  It can be served as a low calorie substitute for egg nog or as a breakfast smoothie.  So give it a blend and enjoy.

What you need:

  • 1 cup vanilla almond milk
  • 1 cup 50/50 orange juice (Tropicana)
  • 6 oz. vanilla greek yogurt
  • 1 medium banana
  • 10 ice cubes
  • cinnamon

What to do:

Place all ingredients except cinnamon in a blender.  Blend until smooth.  Pour in glasses.  Sprinkle with cinnamon. Makes 4 servings.

Nutrition Info: (per serving) 90 calories, 17 g carbohydrate, 4 g protein, < 1 g fat, 66 mg sodium

photo