This simple, yet delicious recipe has become one of my favorites! It is high-volume, low-calorie and so versatile. Just one serving contains both soluble and insoluble fiber, which gives you a feeling of fullness and good intestinal health. It is virtually fat-free and contains no cholesterol. All that for only 92 calories per 3/4 C serving! Even better? It can be done in about 15 minutes.
Portobello Mushroom Ragout
Copied verbatim from The Best of Clean Eating (I could not find a thing to make this recipe healthier than it already is)
2 T olive oil (I use garlic-infused)
1 medium red onion, diced
2 cloves peeled garlic, pressed or minced (I use minced, bottled)
2, 6 oz packages portobello mushroom caps, cleaned, trimmed and diced
1/2 t dried thyme (I use a little more)
1, 15 oz jar chopped plum tomatoes or 2 C chopped plum tomatoes (I use canned, low-sodium, diced organic)
Sea salt and fresh ground pepper to taste
Directions: Heat oil in large skillet and saute onions until lightly browned, 3-4 minutes, stirring often. Add garlic, saute for about 1 minutes. Stir in mushrooms and thyme. Continue to cook over high heat until the mushrooms have softened and given off their juices, 2-3 minutes. Add tomatoes and cook until the mixture is thick, about 10 minutes. Serve over a little brown rice, bulgur wheat pilaf, cornmeal polenta or my personal favorite, shirataki noodles (stay-tuned for an entire blog on these babies - they are life-changing)!
Saturday, March 17, 2012
Tuesday, February 28, 2012
Make Your Own: Peanut Butter
Move over Jif! Cut out all the hydrogenated oils found in store-bought varieties and make your own peanut butter. I could go on and on about my love for this spreadable delight, but I will spare you. This recipe takes my favorite food and marries it with a certain sweetness that cannot be topped, or at least shouldn't be! Forget the jam and eat this on whole wheat toast, with apple slices, or even a spoon - I won't tell.
Mitch's World-Famous Peanut Butter
*from the Hell's Kitchen cookbook, Damn Good Food
*recipe below makes about 4 cups; I recommend making a 1/2 batch
3 C salted nuts (peanuts, cashews, almonds, whatever you fancy)
6 T honey
5 T brown sugar
2 1/2 t salt (I leave this out - the salt from the nuts is enough)
7 T peanut oil
5 T unsalted butter
Directions: Preheat oven to 375 degrees. Shake peanuts onto a rimmed baking sheet and place on the center rack of the oven. Roast 25 minutes. Rotate the pan 180 degrees and roast another 25 minutes, checking occasionally. Nuts should be dark brown when done. Remove from oven and let cool to room temperature.
Place peanuts in food processor fitted with steel chopping blade and process on low until finely ground, about 30 seconds. Do not overblend; you want chunky, not grainy.
Dump ground nuts into a large mixing bowl. Add honey, brown sugar and salt (if using) and blend. Add peanut oil melted butter; blend.
Spoon peanut butter into a container with a tight-fitting lid. It will keep at room temperature for up to 4 weeks. After setting for awhile, oil may begin to separate, just mix back in before serving.
Mitch's World-Famous Peanut Butter
*from the Hell's Kitchen cookbook, Damn Good Food
*recipe below makes about 4 cups; I recommend making a 1/2 batch
3 C salted nuts (peanuts, cashews, almonds, whatever you fancy)
6 T honey
5 T brown sugar
2 1/2 t salt (I leave this out - the salt from the nuts is enough)
7 T peanut oil
5 T unsalted butter
Directions: Preheat oven to 375 degrees. Shake peanuts onto a rimmed baking sheet and place on the center rack of the oven. Roast 25 minutes. Rotate the pan 180 degrees and roast another 25 minutes, checking occasionally. Nuts should be dark brown when done. Remove from oven and let cool to room temperature.
Place peanuts in food processor fitted with steel chopping blade and process on low until finely ground, about 30 seconds. Do not overblend; you want chunky, not grainy.
Dump ground nuts into a large mixing bowl. Add honey, brown sugar and salt (if using) and blend. Add peanut oil melted butter; blend.
Spoon peanut butter into a container with a tight-fitting lid. It will keep at room temperature for up to 4 weeks. After setting for awhile, oil may begin to separate, just mix back in before serving.
Sunday, February 12, 2012
Circuit Training 3
Need ideas to get your sweat on? This circuit workout gets the job done in 1 hour or less! It does require some equipment: a stability ball and some light to medium hand weights. Each circuit is repeated once with minimal rest in between. Keep your heart rate up and keep those calories burning!
Warm-up - 5 minutes: Do some marching in place, side stepping, walking, etc. Lightly move your body for about 5 minutes to warm up your muscles and prepare them for the workout. I recommend saving your stretching for after the workout.
Circuit 1
Push-ups on stability ball - 15 repetitions: Roll out face down on stability ball. Roll forward until your legs are supported on the ball, palms are on the floor, directly below your shoulders or slightly wider. Lower your chest towards the ground, then push back up to starting position. Only go down as far as you feel comfortable. Remember to keep your back flat, core engaged. Tip: the more of your body that is on the ball, the easier these will be. For a challenge, keep rolling out until only the tops of your feet are on the ball, being careful to never let your back sag.
Lat pullovers on ball - 15 repetitions: Lie face up on the ball. Walk your feet away from your body until only your head, neck and shoulders are supported on the ball. Push your hips up so they aren't sagging to the floor (glutes and hamstrings have to work here). Hold 1 heavier weight with two hands directly over your sternum. Keeping your arms straight, drop both arms back over your head until you feel a pull through your "butterfly wing" muscles in your back. Using those same muscles, pull your arms back to starting position.
Side leg lifts on ball - 15 repetitions/each side: Lie on your side on the ball with your legs straight, feet stacked; the ball should be between your armpit and hip. Bottom hand can be on the floor to help you balance, top hand on your top hip. Keeping feet flexed, raise your top leg towards the ceiling and lower back down to starting position. Repeat 15 times on each side.
Reverse fly on ball - 15 repetitions: Lie face down on the ball, with your stomach resting on the top of the ball, arms and shoulders should be free here. Extend your legs wide behind you so that you're on your toes with your legs straight. With one weight in each hand, raise your arms to the side, slightly lifting your upper body at the same time. You will feel this in your upper and lower back. Repeat 15 times.
Jumping jacks - 1 minute
Repeat Circuit 1 from beginning
Circuit 2
Tricep kickbacks - 15 repetitions: Stand with your legs and feet together, 1 weight in each hand. Bend your knees, lower your chest until it is parallel to the floor. Bring weights up to your armpits, arms bent. Lock your elbows into your side and kick your palms back, squeezing through the backs of your arms. Repeat 15 times.
Weighted lunges - 15 repetitions/each side: Start with your legs and feet together, 1 weight in each hand. Step your right foot forward until your left heel comes off the floor and you are up on your left toe in back. Lower your body down into a lunge, making sure your right knee does not extend past the center of your right foot (looking down in thisto position, you should be able to see your big toe). If your knee is going too far forward, increase your stance by shifting your front leg forward, or your back leg back. Aim to lower down until your quadricep is at 90 degrees with your calf. Raise your body back up, step your foot back to starting position. Repeat on other side. Continue until each foot has stepped forward into a lunge 15 times.
Wood chop - 15 repetitions/each side: Assume a squat position, holding 1 weight with both hands. Lower down into a squat, pivoting on your left toe, reaching the weight down to the outside of your right foot. As you rise back up, twist through your torso to the left corner of the room, pivoting on your right toe. Repeat to the right side 15 times, then switch to the left side. This movement should look like you're chopping wood.
Water pour - 15 repetitions: Standing tall with your legs and feet together, hold 1 light weight in each hand. Keeping your arms straight, lift them up to your sides so that your body looks like the letter "t"; once arms are up, rotate palms like you're pouring out a pitcher of water, keeping your arms up. Hold for a beat, then rotate back. Lower arms back down to your sides. Repeat 15 times.
Stairs - 3 minutes: They can be in your house, outside somewhere, wherever. If you don't have stairs, run in place for 3 minutes.
Repeat Circuit 2 from beginning
Circuit 3
Tricep overhead press - 15 repetitions: Stand with your feet together, legs slightly bent. Take 1 weight in each hand, or 1 weight with both hands; raise it up over your head. Bending your elbows, lower weight(s) down like you're scratching your back. Squeezing through the backs of your arms, raise weight(s) back to starting position over your head. Be careful not to let your back arch here; tilt your hips forward and keep your back straight. Repeat 15 times.
Static bicep curl - 16 repetitions/each side: Stand with your feet together, legs slightly bent, 1 medium weight in each hand. Raise your palms up, bending your elbows to 90 degrees; this should look like you're holding a platter in your hands. Keep your left arm where it is, bent at 90, while your right arm lowers back down to starting position. Do 8 bicep curls with your right arm while your left arm hold that 90 degree bend. Once you've done 8 curls on the right, switch to the left side, this time your right arm stays bent at 90 degrees. Once you've done 8 on the left, switch back to the right. Do this 2 times so that each arm gets 16 curls.
X-squat - 30 repetitions: Assume a squat position with your legs wide; no weights needed here. Lower down into a squat and tap your fingers on the floor. Raise your body back up, reaching your hands to the ceiling. If you can't reach the floor, just lower down as far as you can and tap your forearms on your quadriceps. Do 20 at a quick pace. For the last 10, add a jump when you come up, reaching for the ceiling. Heart rate should come up here.
Repeat Circuit 3 from beginning
Circuit 4 - Core
Plank with shoulder taps - 15 repetitions/each side: Assume plank position (http://gymjunkie-katie.blogspot.com/2011/07/plank-you-very-much.html). Instead of being on your forearms, come up so that you are on your hands; they should be directly below your shoulders. Carefully, but quickly, pick your right hand up from the floor and tap your left shoulder; return to plank. Repeat by bringing left fingertips to your right shoulder. Quickly repeat until each shoulder has been tapped 15 times. These are fast, your weight slightly shifting from side to side.
Plank with running - 15 repetitions/each side: Staying in the same plank position (you can take a short rest after previous exercise), bring your right knee towards your left armpit, squeezing through your abs. Return to plank, repeat with your left knee to your right armpit. Repeat 15 times.
Repeat Circuit 4 from beginning
Cool-down - 2-5 minutes: Gently march in place until your heart rate has come down and your breathing has returned to normal.
Stretch
Warm-up - 5 minutes: Do some marching in place, side stepping, walking, etc. Lightly move your body for about 5 minutes to warm up your muscles and prepare them for the workout. I recommend saving your stretching for after the workout.
Circuit 1
Push-ups on stability ball - 15 repetitions: Roll out face down on stability ball. Roll forward until your legs are supported on the ball, palms are on the floor, directly below your shoulders or slightly wider. Lower your chest towards the ground, then push back up to starting position. Only go down as far as you feel comfortable. Remember to keep your back flat, core engaged. Tip: the more of your body that is on the ball, the easier these will be. For a challenge, keep rolling out until only the tops of your feet are on the ball, being careful to never let your back sag.
Lat pullovers on ball - 15 repetitions: Lie face up on the ball. Walk your feet away from your body until only your head, neck and shoulders are supported on the ball. Push your hips up so they aren't sagging to the floor (glutes and hamstrings have to work here). Hold 1 heavier weight with two hands directly over your sternum. Keeping your arms straight, drop both arms back over your head until you feel a pull through your "butterfly wing" muscles in your back. Using those same muscles, pull your arms back to starting position.
Side leg lifts on ball - 15 repetitions/each side: Lie on your side on the ball with your legs straight, feet stacked; the ball should be between your armpit and hip. Bottom hand can be on the floor to help you balance, top hand on your top hip. Keeping feet flexed, raise your top leg towards the ceiling and lower back down to starting position. Repeat 15 times on each side.
Reverse fly on ball - 15 repetitions: Lie face down on the ball, with your stomach resting on the top of the ball, arms and shoulders should be free here. Extend your legs wide behind you so that you're on your toes with your legs straight. With one weight in each hand, raise your arms to the side, slightly lifting your upper body at the same time. You will feel this in your upper and lower back. Repeat 15 times.
Jumping jacks - 1 minute
Repeat Circuit 1 from beginning
Circuit 2
Tricep kickbacks - 15 repetitions: Stand with your legs and feet together, 1 weight in each hand. Bend your knees, lower your chest until it is parallel to the floor. Bring weights up to your armpits, arms bent. Lock your elbows into your side and kick your palms back, squeezing through the backs of your arms. Repeat 15 times.
Weighted lunges - 15 repetitions/each side: Start with your legs and feet together, 1 weight in each hand. Step your right foot forward until your left heel comes off the floor and you are up on your left toe in back. Lower your body down into a lunge, making sure your right knee does not extend past the center of your right foot (looking down in thisto position, you should be able to see your big toe). If your knee is going too far forward, increase your stance by shifting your front leg forward, or your back leg back. Aim to lower down until your quadricep is at 90 degrees with your calf. Raise your body back up, step your foot back to starting position. Repeat on other side. Continue until each foot has stepped forward into a lunge 15 times.
Wood chop - 15 repetitions/each side: Assume a squat position, holding 1 weight with both hands. Lower down into a squat, pivoting on your left toe, reaching the weight down to the outside of your right foot. As you rise back up, twist through your torso to the left corner of the room, pivoting on your right toe. Repeat to the right side 15 times, then switch to the left side. This movement should look like you're chopping wood.
Water pour - 15 repetitions: Standing tall with your legs and feet together, hold 1 light weight in each hand. Keeping your arms straight, lift them up to your sides so that your body looks like the letter "t"; once arms are up, rotate palms like you're pouring out a pitcher of water, keeping your arms up. Hold for a beat, then rotate back. Lower arms back down to your sides. Repeat 15 times.
Stairs - 3 minutes: They can be in your house, outside somewhere, wherever. If you don't have stairs, run in place for 3 minutes.
Repeat Circuit 2 from beginning
Circuit 3
Tricep overhead press - 15 repetitions: Stand with your feet together, legs slightly bent. Take 1 weight in each hand, or 1 weight with both hands; raise it up over your head. Bending your elbows, lower weight(s) down like you're scratching your back. Squeezing through the backs of your arms, raise weight(s) back to starting position over your head. Be careful not to let your back arch here; tilt your hips forward and keep your back straight. Repeat 15 times.
Static bicep curl - 16 repetitions/each side: Stand with your feet together, legs slightly bent, 1 medium weight in each hand. Raise your palms up, bending your elbows to 90 degrees; this should look like you're holding a platter in your hands. Keep your left arm where it is, bent at 90, while your right arm lowers back down to starting position. Do 8 bicep curls with your right arm while your left arm hold that 90 degree bend. Once you've done 8 curls on the right, switch to the left side, this time your right arm stays bent at 90 degrees. Once you've done 8 on the left, switch back to the right. Do this 2 times so that each arm gets 16 curls.
X-squat - 30 repetitions: Assume a squat position with your legs wide; no weights needed here. Lower down into a squat and tap your fingers on the floor. Raise your body back up, reaching your hands to the ceiling. If you can't reach the floor, just lower down as far as you can and tap your forearms on your quadriceps. Do 20 at a quick pace. For the last 10, add a jump when you come up, reaching for the ceiling. Heart rate should come up here.
Repeat Circuit 3 from beginning
Circuit 4 - Core
Plank with shoulder taps - 15 repetitions/each side: Assume plank position (http://gymjunkie-katie.blogspot.com/2011/07/plank-you-very-much.html). Instead of being on your forearms, come up so that you are on your hands; they should be directly below your shoulders. Carefully, but quickly, pick your right hand up from the floor and tap your left shoulder; return to plank. Repeat by bringing left fingertips to your right shoulder. Quickly repeat until each shoulder has been tapped 15 times. These are fast, your weight slightly shifting from side to side.
Plank with running - 15 repetitions/each side: Staying in the same plank position (you can take a short rest after previous exercise), bring your right knee towards your left armpit, squeezing through your abs. Return to plank, repeat with your left knee to your right armpit. Repeat 15 times.
Repeat Circuit 4 from beginning
Cool-down - 2-5 minutes: Gently march in place until your heart rate has come down and your breathing has returned to normal.
Stretch
Friday, February 3, 2012
Superbowl Fouls
The Superbowl can be right up there with Thanksgiving when it comes to calories. The nachos, dips, cheese, sliders, pigs in a blanket and beer can all add up to feeling like you put on Aaron Rodgers' equipment and then strapped a couple footballs to each hip. Don't let your Superbowl festivities derail your healthy train!
As with any other special event that involves food, plan ahead. If you know you're going to a party in the evening, make sure you log some miles in the gym. Eat some lean protein right after your workout to prevent overeating later. For the rest of the day, go a little lighter than usual, "banking" some of your daily allowance of calories for something special at your party.
Bring it! A healthy dish to share, that is. A big salad with dressing on the side, some roasted veggies or a fruit salad are a few suggestions. This way you know there will be at least one healthy option for you to fill up on.
Hydrate. Make sure you're drinking extra water all day. This will help keep you from getting bloated later on, and it will keep you feeling fuller. Bring some seltzer water to your party; the bubbles will keep you feeling even fuller and might stop you from overindulging. You might even drink it instead of beer!
Allow yourself ONE treat. Choose wisely - there is no re-play here!
As with any other special event that involves food, plan ahead. If you know you're going to a party in the evening, make sure you log some miles in the gym. Eat some lean protein right after your workout to prevent overeating later. For the rest of the day, go a little lighter than usual, "banking" some of your daily allowance of calories for something special at your party.
Bring it! A healthy dish to share, that is. A big salad with dressing on the side, some roasted veggies or a fruit salad are a few suggestions. This way you know there will be at least one healthy option for you to fill up on.
Hydrate. Make sure you're drinking extra water all day. This will help keep you from getting bloated later on, and it will keep you feeling fuller. Bring some seltzer water to your party; the bubbles will keep you feeling even fuller and might stop you from overindulging. You might even drink it instead of beer!
Allow yourself ONE treat. Choose wisely - there is no re-play here!
Saturday, January 21, 2012
Recipe for Health: Energy Star Granola Bars
Start your year off with a new snack recipe that is as portable as it is versatile! Use your favorite dried fruit and nuts. After they've cooled, wrap them individually and keep in your desk, purse or glove compartment for on-the-go snacks.
Energy Star Granola Bars
adapted from recipe in Fitness Magazine, March 2011
1 C quick-cooking oats
1/2 C whole-wheat flour
2 T Chia seeds
1/2 C Grape-Nuts cereal
1/2 t ground ginger
1 egg, beaten
1/3 C unsweetened applesauce
1/4 C honey
1/4 C brown sugar
2 T oil (grapeseed, canola, olive, or coconut)
1 16 oz package mixed dried fruit pieces
2 T pumpkin seeds
1/2 C chopped walnuts
1/4 C dark-chocolate chips (optional)
1. Preheat oven to 325. Line an 8x8 inch pan with aluminum foil and spray with olive oil.
2. In a large bowl, combine oats, flour, chia seeds, cereal and ginger. Add egg, applesauce, honey, brown sugar and oil; mix well. Stir in remaining ingredients.
3. Spread mixture evenly in prepared pan. Bake for 30-35 minutes or until lightly browned around edges. Cool completely. Use edge of foil to lift bars from pan. Cut into bars.
Energy Star Granola Bars
adapted from recipe in Fitness Magazine, March 2011
1 C quick-cooking oats
1/2 C whole-wheat flour
2 T Chia seeds
1/2 C Grape-Nuts cereal
1/2 t ground ginger
1 egg, beaten
1/3 C unsweetened applesauce
1/4 C honey
1/4 C brown sugar
2 T oil (grapeseed, canola, olive, or coconut)
1 16 oz package mixed dried fruit pieces
2 T pumpkin seeds
1/2 C chopped walnuts
1/4 C dark-chocolate chips (optional)
1. Preheat oven to 325. Line an 8x8 inch pan with aluminum foil and spray with olive oil.
2. In a large bowl, combine oats, flour, chia seeds, cereal and ginger. Add egg, applesauce, honey, brown sugar and oil; mix well. Stir in remaining ingredients.
3. Spread mixture evenly in prepared pan. Bake for 30-35 minutes or until lightly browned around edges. Cool completely. Use edge of foil to lift bars from pan. Cut into bars.
Wednesday, December 7, 2011
Recipe for Health: Breakfast Cookies
It is true what is said about breakfast being the most important meal of the day. Breakfast kick starts your metabolism and helps to keep blood sugar levels stable, decreasing your cravings for naughty foods. It also gives you the energy you need to face the day. I know, I know - you're in a hurry in the morning and barely have enough time to make sure your shoes match, much less eat a healthy breakfast. This recipe is quick and easy, and can be made ahead of time and kept in the fridge all week for a grab-and-go breakfast. All you need is an extra 30 seconds to grab one on your way out the door. Pair it with a piece of fresh fruit for good measure. As usual, try to use as many organic ingredients as possible.
Breakfast Cookie
2 eggs, beaten
1/2 C honey
1/4 C butter
1 C grated carrots
1/2 C raisins
1/2 C cranberries
1 C chopped walnuts
1 C whole wheat flour
1 C oats
1 t cinnamon
1 t nutmeg
1 1/2 C organic cereal (I use Nature's Path Multibran Flakes)
Directions: Preheat oven to 350 degrees. In a large bowl, beat eggs. Add honey and butter, mix until smooth. Stir in carrots, walnuts, raisins and cranberries. In a separate bowl, combine flour, oats, cinnamon and nutmeg, mix until combined. Add dry ingredients to wet ingredients and mix. Fold in cereal. Drop by spoonful onto cookie sheet and bake for about 15 minutes, or until firm. Store in fridge in airtight container.
Breakfast Cookie
2 eggs, beaten
1/2 C honey
1/4 C butter
1 C grated carrots
1/2 C raisins
1/2 C cranberries
1 C chopped walnuts
1 C whole wheat flour
1 C oats
1 t cinnamon
1 t nutmeg
1 1/2 C organic cereal (I use Nature's Path Multibran Flakes)
Directions: Preheat oven to 350 degrees. In a large bowl, beat eggs. Add honey and butter, mix until smooth. Stir in carrots, walnuts, raisins and cranberries. In a separate bowl, combine flour, oats, cinnamon and nutmeg, mix until combined. Add dry ingredients to wet ingredients and mix. Fold in cereal. Drop by spoonful onto cookie sheet and bake for about 15 minutes, or until firm. Store in fridge in airtight container.
Monday, November 21, 2011
Gobble, Gobble = Waddle, Waddle
With the holidays upon us, it's more important than ever to remind ourselves of the hard work we do year-round to stay fit and healthy. For some, Thanksgiving is seen as the kick-off to a month of free passes to eat, drink, be merry, then eat and drink some more. Workout routines are cast aside to make time for shopping, cooking, entertaining and celebrating. Not this year! I challenge you to make this your healthiest Thanksgiving yet by making some minor adjustments that will provide major payoffs. Start your holidays on a healthy note, and you will feel better, have less stress, and not end up wearing the tablecloth because it's the only thing that fits. Try these recipes, and dare your guests to tell the difference! Don't forget, a walk after dinner is the perfect dessert...
Roasted Turkey*
(Serves 9)
1 whole, fresh turkey, 10-14 lbs
fresh rosemary and thyme (desired amount, 2-3 sprigs of each)
2 medium onions, chopped
olive oil
Directions: Preheat oven to 350 degrees. Remove giblets from turkey and discard. Rinse turkey inside and out, pat dry. Combine fresh herbs and onion and stuff mixture into cavity. Rub olive oil under the skin of the turkey, place in roasting pan, tuck wings back. Roast in oven until skin is golden brown and crisp, and the juices run clear when thigh is pierced with a knife. While it cooks, baste the turkey with the juices that collect in the pan several times. Meat thermometer should read about 170 (bird will continue to cook once removed from oven, should read 180 before eating). Let turkey rest for about 20 minutes, remove herbs from cavity and discard. Slice and serve.
"Potato" Casserole*
(Serves 8)
16 oz frozen or fresh cauliflower
2 T light butter
4 oz softened cream cheese
1 lb turkey bacon, cooked and crumbled (optional)
8 oz shredded cheddar cheese
2 T chopped green onions
2 T water
Directions: Preheat oven to 350. Steam cauliflower with water in microwave until very soft. Remove, mash with potato masher. Blend in butter and cream cheese. Add cheddar (reserving 1/2 C) and remaining ingredients. Put in casserole dish and top with remaining cheddar. Bake at 350 for about 20 minutes, or until brown and bubbly.
Green Bean Casserole*
(Serves 8)
6 C green beans, trimmed and cut into 1 inch pieces
2 C diced, fresh mushrooms
1 can reduced fat/reduced sodium cream of mushroom soup
1/2 C skim milk
2 cloves garlic, crushed
Dash of fresh-ground pepper
1/2 C French fried onions (optional)
Directions: Preheat oven to 375. Wash and cut beans and mushrooms. In bottom of baking dish, combine soup, milk, garlic and dash of pepper until smooth. Add green beans and mushrooms, stir until coated and evenly distributed. Sprinkle onions on top in an even layer, if desired. Bake 30-35 minutes until onions are crispy and/or sauce is bubbly.
Healthy Stuffing*
(16 servings)
1 T light butter
14 oz whole wheat stuffing bread (check label for NO high-fructose corn syrup)
1/2 C of each: chopped onion, diced celery, diced carrots, diced mushrooms
2-3 cloves of garlic
2-2 1/2 C low-sodium chicken broth (or vegetable broth if vegetarian)
1 t poultry seasoning (if desired)
Directions: Preheat oven to 350. Spray large saute pan with olive oil sprayer, melt butter. Add veggies and cook until tender. Remove from heat to separate bowl and allow to cool slightly. In a large bowl, mix bread stuffing and veggies together with poultry seasoning and chicken broth until moist, but not soaking. Spray casserole dish with olive oil, add stuffing mix, and cover with foil. Bake 20-25 minutes; uncover and cook another 10 minutes or until crispy on top.
*Modified from Spark Recipes
Roasted Turkey*
(Serves 9)
1 whole, fresh turkey, 10-14 lbs
fresh rosemary and thyme (desired amount, 2-3 sprigs of each)
2 medium onions, chopped
olive oil
Directions: Preheat oven to 350 degrees. Remove giblets from turkey and discard. Rinse turkey inside and out, pat dry. Combine fresh herbs and onion and stuff mixture into cavity. Rub olive oil under the skin of the turkey, place in roasting pan, tuck wings back. Roast in oven until skin is golden brown and crisp, and the juices run clear when thigh is pierced with a knife. While it cooks, baste the turkey with the juices that collect in the pan several times. Meat thermometer should read about 170 (bird will continue to cook once removed from oven, should read 180 before eating). Let turkey rest for about 20 minutes, remove herbs from cavity and discard. Slice and serve.
"Potato" Casserole*
(Serves 8)
16 oz frozen or fresh cauliflower
2 T light butter
4 oz softened cream cheese
1 lb turkey bacon, cooked and crumbled (optional)
8 oz shredded cheddar cheese
2 T chopped green onions
2 T water
Directions: Preheat oven to 350. Steam cauliflower with water in microwave until very soft. Remove, mash with potato masher. Blend in butter and cream cheese. Add cheddar (reserving 1/2 C) and remaining ingredients. Put in casserole dish and top with remaining cheddar. Bake at 350 for about 20 minutes, or until brown and bubbly.
Green Bean Casserole*
(Serves 8)
6 C green beans, trimmed and cut into 1 inch pieces
2 C diced, fresh mushrooms
1 can reduced fat/reduced sodium cream of mushroom soup
1/2 C skim milk
2 cloves garlic, crushed
Dash of fresh-ground pepper
1/2 C French fried onions (optional)
Directions: Preheat oven to 375. Wash and cut beans and mushrooms. In bottom of baking dish, combine soup, milk, garlic and dash of pepper until smooth. Add green beans and mushrooms, stir until coated and evenly distributed. Sprinkle onions on top in an even layer, if desired. Bake 30-35 minutes until onions are crispy and/or sauce is bubbly.
Healthy Stuffing*
(16 servings)
1 T light butter
14 oz whole wheat stuffing bread (check label for NO high-fructose corn syrup)
1/2 C of each: chopped onion, diced celery, diced carrots, diced mushrooms
2-3 cloves of garlic
2-2 1/2 C low-sodium chicken broth (or vegetable broth if vegetarian)
1 t poultry seasoning (if desired)
Directions: Preheat oven to 350. Spray large saute pan with olive oil sprayer, melt butter. Add veggies and cook until tender. Remove from heat to separate bowl and allow to cool slightly. In a large bowl, mix bread stuffing and veggies together with poultry seasoning and chicken broth until moist, but not soaking. Spray casserole dish with olive oil, add stuffing mix, and cover with foil. Bake 20-25 minutes; uncover and cook another 10 minutes or until crispy on top.
*Modified from Spark Recipes
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