Diet Friendly Stuffing Recipe

Thanksgiving is later this month and we can usually count on there being some delicious food during the celebrations! Staying on a diet can be a challenge around the holiday season but there are ways to help stay on track. One way is to incorporate some healthy recipes into the thanksgiving meal plan. Check out this low fat stuffing recipe from food.com.

Nutrition Information:

  • Serving size: 1 (118g)
  • Servings per recipe: 8

(Amount per serving):

  • Calories 178.9
  • Calories from Fat 41
  • Total Fat 4.6 g
  • Saturated Fat 1.7 g
  • Cholesterol 11.4 mg
  • Sodium 903.2 mg
  • Total Carbohydrate 29.6 g
  • Dietary Fiber 7.9 g
  • Sugars 4 g
  • Protein 9.9 g

Ingredients:

  • 1tablespoon unsalted butter
  • 4ounces sweet Italian turkey sausage, casings removed
  • 1 cup mushroom, chopped
  • 2 medium onions, chopped
  • 3 celery ribs, chopped
  • 1cup celery leaves, chopped (from inner celery ribs)
  • 1lb reduced-calorie whole wheat bread, cut into 1/2-inch cubes and dried overnight (or in the oven)
  • 1cup fresh parsley leaves, chopped
  • 2 teaspoons poultry seasoning
  • 1 1teaspoons salt
  • 12teaspoon fresh ground black pepper
  • 1 1cups turkey broth or 1 12 cups chicken broth, as needed
  • 12cup egg substitue

Directions:

  1. In a big skillet, brown the sausage bits gently in half the butte, reduce heat to medium.
  2. Add chopped or minced onions, mushrooms, celery, and celery leaves.
  3. Cook, stirring often, until the onions are golden, about 8 minutes.
  4. Scrape the vegetable mixture into a big bowl; mix in the bread cubes, parsley, poultry seasoning, salt, and pepper.
  5. Gradually stir in broth combined with the egg substitute, until the stuffing is evenly moistened but not soggy.
  6. Transfer stuffing to a lightly buttered casserole dish; drizzle with additional broth and remaining melted butter as desired, cover, and bake in a preheated 350° oven for 30-45 minutes.

Cinnamon Apple Chips

Satisfy that fall apple craving with this delicious and healthy cinnamon apple chips recipe. Thanks carriesexperimentalkitchen.com for this awesome recipe!

Serves: 4

Ingredients:

  • 4 Apples, cored and sliced ⅛” thick (I used McIntosh)
  • 1­2 tsp. Ground Cinnamon
  • 1­2 tsp. Granulated Sugar
  • If needed, Cooking Spray

Instructions:

  1. Preheat oven to 200 degrees fahrenheit.
  2. Add the sliced apples to a large bowl; then coat the apples with the cinnamon and/or sugar.
  3. Spray a baking sheet with cooking spray and line the apples flat on the pan. You may need to use two pans so that they are not overlapping.
  4. Bake 2­3 hours until the chips are dry yet still soft. Allow to cool completely before placing them in an air tight container for up to 4 days (if they last that long!).

Nutrition Information:

  • Calories: 88
  • Fat: 0g
  • Carbohydrates: 23.9g
  • Sugar: 18.4g
  • Fiber: 5.4g
  • Protein: 0g

Oven Baked Zucchini Chips

Oven-Baked-Zucchini-Chips-2

Looking for a crunchy snack to replace your bag of chips? Here is a tasty option for you to try out. Thanks to skinnyms.com for this delicious recipe!

Prep Time: 10 mins

Oven: 425 degrees

Total Time: 50 mins

Makes 4 servings

Ingredients:

  • 1 large zucchini, cut into 1/8” slices
  • 1/3 cup whole grain breadcrumbs or Panko
  • ¼ cup finely grated parmesan cheese, reduced fat
  • ¼ teaspoon black pepper
  • Sea Salt to taste
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon cayenne pepper
  • 3 tablespoons low-fat milk

Combine in a small mixing bowl, breadcrumbs, parmesan cheese, black pepper, salt, garlic powder, and cayenne pepper. Dip zucchini slices into milk and dredge into bread crumbs to coat both sides. Note: It may be necessary to press crumbs onto zucchini slices to ensure the crumbs stick.

Arrange zucchini on a non-stick cookie sheet and lightly mist with a non-stick cooking spray.

If using a rack, place rack on a cookie sheet. Bake 15 minutes, turn over and continue baking until golden, approximately 10-15 minutes (being careful not to burn). Allow to cool to room temperature before storing in an airtight container.

TIP: Zucchini Chips will continue to get crispier while cooling.

NOTE: For gluten free chips, use gluten-free bread crumbs.

Calories: 99 | Total Fat: 3 g | Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 13 | Carbohydrates: 12 g | Sodium: 241 mg | Dietary Fiber: 2 g | Sugars: 2 g | Protein: 6 g |

No-Bake 100-Calorie Peanut Butter Energy Balls

You will want to try these AMAZING snack balls! Not only do they provide you with energy but they also can help fulfill that sweet craving you may have. You can also modify anything with this since there’s no baking required. Thanks to theconsciousdietitian.com for this awesome recipe!
Prep Time: 10 min

Total Time: 50 min
Makes 22 snack balls

Ingredients:

2/3 cup shredded toasted coconut, unsweetened

1 cup whole rolled oats*

1/2 cup natural peanut butter

3 tbsp. flaxseed, ground**

1/2 cup dried, sour cherries***

1/2 cup sunflower seeds, unsalted

1/4 cup honey

3/4 tsp vanilla extract

2 tbsp. water (optional)

*oats are OK on a gluten free diet but standard oats are not appropriate for those with Coeliac Disease

**purchase whole flaxseeds and grind them yourself to ensure all the nutrients are intact and the flaxseeds have not gone rancid. They are simple to grind in a coffee grinder or magic bullet.

***if you do not have dried sour cherries, dried cranberries can be used instead.

Directions:

If your coconut is not already toasted, you will have to turn the stove on and give it a quick toast. This helps to intensify the flavor. To do this, heat a frying pan on medium heat and add the coconut. Watch carefully as it will burn quickly. Toss around the frying pan for about 1 minute, or until golden brown.

Combine all ingredients except for the water in a large mixing bowl. Cover and let sit in the refrigerator for about half an hour. Once it has sit for half an hour check it, and if the mixture seems to dry add the water. You want the mixture to stick together, and not be too crumbly.

Now the fun begins! Roll into 22 small, equal sized balls. They should be about 1.5″ diameter.

Store in an airtight container and keep refrigerated for up to 1 week, or freeze them and take them out as needed.

Nutrition Information:

Calories 94cal

Carbohydrate 10g

Fiber 2g

Sugar 5g

Protein 2.5g

Fat 5.5g

Saturated Fat 2g

Potassium 90mg

Calcium 12mg

A Healthy Option for Breakfast or Lunch

40539527_sAre you striving to be healthy but are bombarded with food options that aren’t so healthy but, are extremely convenient? Well you’re in luck. Here is a simple and healthy option. Healthy women has a lot of food options you should check out their website for more yummy recipes.

 

Asparagus Omelet

You can serve this omelet with a thin slice of ham or prosciutto and fresh fruit on the side for breakfast, lunch or dinner.

Ingredients:

1 small bunch asparagus
Drizzle of olive oil
4 large eggs
Salt and pepper
Directions:

Snap off or trim the dry ends of the asparagus stems and discard. Cut the remaining spears into 3-inch pieces.
In a medium-sized pot filled with boiling, salted water, boil the asparagus for 3 minutes. Strain the asparagus.
Heat a pan with a drizzle of olive oil, and then sauté the asparagus for 2 minutes.
In a small bowl, beat the eggs with the salt and pepper using a fork.
Pour the eggs on top of the asparagus and let cook until the omelet is set. Flip halfway through to cook both sides.

Our Favorite Meal of the Day

shesfit-eggwhiteomletteBreakfast! It’s our favorite meal of the day, and it should be yours too. Studies have shown that people who eat breakfast every day have higher metabolisms, lower weight, and enviable energy levels. Here are some healthy breakfast recipes to add to your morning routine. View the recipes.

Delicious Cauliflower Pizza Crust

pizza sliceIt’s Friday, and that means Pizza night in most households, from what I’ve learned. But traditional delivery pizza and a healthy lifestyle just don’t mix well. So instead, try this easy cauliflower pizza crust and top it with your favorite (healthy) toppings!

Grain-Free Cauliflower Crust Pizza
makes one approx. 10-12 inch pizza
Source

1 small to medium sized head of cauliflower – should yield 2 to 3 cups once processed
1/4 teaspoon kosher salt
1/2 teaspoon dried basil (crush it even more between your fingers)
1/2 teaspoon dried oregano (crust it even more between you fingers)
1/2 teaspoon garlic powder
optional a few shakes of crushed red pepper
1/4 cup shredded parmesan cheese
1/4 cup mozzarella cheese
1 egg
optional 1 tablespoon almond meal
Desired amount of sauce, cheese for topping, and other toppings.

Place a pizza stone in the oven, or baking sheet if you don’t have a pizza stone. Preheat oven to 450 degrees. On a cutting board, place a large piece of parchment paper and spray it with nonstick cooking oil.

Wash and throughly dry a small head of cauliflower. Don’t get one the size of your head unless you are planning on making 2 pizzas. Cut off the florets, you don’t need much stem. Just stick with the florets. Pulse in your food processor for about 30 seconds, until you get powdery snow like cauliflower. See above photo. You should end up with 2 to 3 cups cauliflower “snow”. Place the cauliflower in a microwave safe bowl and cover. Microwave for 4 minutes. Dump cooked cauliflower onto a clean tea towel and allow to cool for a bit before attempting the next step.

Once cauliflower is cool enough to handle, wrap it up in the dish towel and wring the heck out of it. You want to squeeze out as much water as possible. This will ensure you get a chewy pizza like crust instead of a crumbly mess.

Dump cauliflower into a bowl. Now add 1/4 cup parmesan cheese, 1/4 cup mozzarella cheese, 1/4 teaspoon kosher salt, 1/2 teaspoon dried basil (crush up the leaves even more between your fingers before adding), 1/2 teaspoon dried oregano (crush up the leaves even more between your fingers before adding), 1/2 teaspoon garlic powder (not garlic salt), and a dash of red pepper if you want. I also added 1 tablespoon almond meal because my cauliflower yielded closer to 2 cups of cauli snow, this is optional and I would not add the almond meal if you have closer to 3 cups of cauli snow. Now add your egg and mix away. Hands tend to work best.

Once mixed together, use your hands to form the dough into a crust on your oiled parchment paper. Pat it down thoroughly, you want it nice and tightly formed together. Don’t make it too thick or thin either.

Using a cutting board slide the parchment paper onto your hot pizza stone or baking sheet in the oven. Bake for 8 – 11 minutes, until it starts to turn golden brown. Remove from oven.

Add however much sauce, cheese, and toppings you want. I’m not gonna give you measurements for this. You know how you like your pizza – so go for it! Slide parchment with topped pizza back in the hot oven and cook for another 5 to 7 minutes until the cheese is melted, bubbly, and slightly golden.

Test your patience and allow it to cool for a minute or two. Probably closer to two. Then using a pizza cutter and a spatula serve up your delicious grain-free cauliflower crust pizza!

NOTES:
If you are using a larger sized cauliflower, up the eggs to 1 egg plus 1 egg white. You want your “dough” to be sticky. When I make a bigger sized pizza (using more cauliflower) I up the seasonings and the egg, but often leave the amount of cheese the same. Make sure you pat the dough tightly together when forming your crust. It really helps to place the crust (on an oiled sheet of parchment paper) on a HOT pizza stone or baking sheet. Make sure the crust is golden in color before topping it and baking it again. I truly believe cooking it the proper length before topping it helps keep the crust together.
Also I really like the addition of 1 to 2 tablespoons of almond meal to the crust mixture.

*Disclaimer – the slices will still be kinda floppy, but they shouldn’t be crumbly.

My new oven requires that I pre-cook the crust for closer to 15 to 20 minutes to get it a nice golden brown. Go off of looks rather than time! You want the edges to start to be crispy brown but not too much so that when you cook it again after adding toppings it will burn.

FAQs:

  • Instead of microwaving you can steam the cauliflower just enough to get it slightly tender.
  • Instead of a food processor you can use a cheese grater to grate the cauliflower.
  • If you are looking for a dairy free version – Here is the link to my cheese free cauliflower pizza crust!
  • I highly recommend parchment paper over tin foil. Don’t use wax paper.
  • Yes, you can do without the pizza stone and use a baking sheet.
  • Yes, you can just wring out the cauliflower raw, but I recommend the cooking method and have had better success cooking the cauliflower before wringing it out.
  • People have had success with using a juicer on the cauliflower and extracting the pulp to use. I have not tried this.
  • The almond flour is optional. Coconut flour would be a good substitute, but both could be left out entirely with pretty much the same result.

Grilled Fish on Pineapple

pinapple3We found this awesome recipe on Pinterest, and instead of using a cedar plank to grill fish – just use pineapple bark to infuse your fish with a sweeter, citrus-y flavor! This recipe uses mahi-mahi, a common fish found in Hawaii, but we bet it would be delicious with cod, salmon, tilapia or halibut! And fish is so good for you, why not switch things up a bit?

Instructions:

1) Cut the bark off of a pineapple into the appropriate size for your fish ( or chicken)

2) Season your fish with salt and pepper.  Sandwich your fish between two pieces of pineapple bark.

3) Tie it all together with kitchen twine.

4) Grill on each side for at least 12 minutes.  Maybe longer.  Because your fish is on the pineapple, it will take much longer than your usual fish cook time.

They made a ” Brown Sugar Soy Sauce” by adding a 1/2 teaspoon of brown sugar to 2 tablespoons of soy sauce.  They drizzled it over the fish for maximum flavor.

Serve with a side of steamed seasonal veggies for maximum health benefits.

Thanks for the Recipe goes to the blog Make the Best of Everything.

Scrumptious Sunrise Tea Smoothie

This delicious tropical mango and green tea smoothie is sure to be a great jumpstart to your day! It’s packed with Vitamin-C enriched fruits to give you over 100% of your daily intake needs! Mango with section on a white background

Sunrise Tea Smoothie

Makes 2 Servings

INGREDIENTS

2 bags mint-flavored green tea, such as Tazo Zen
1/2 cup  diced mango
1/2 cup  diced papaya
2 tablespoons  simple syrup (see recipe below)
1/2 cup  ice
Juice from 1/8 of a lemon

 

DIRECTIONS

  1. Steep tea in 1 cup boiling water for 3 minutes.
  2. Combine tea, 3/4 cup cold water and remaining ingredients in a blender. Blend until cold and frothy.

Simple Syrup

INGREDIENTS

2 cups water
2 cups sugar

 

DIRECTIONS

  1. Bring water and sugar to a boil. Reduce heat, simmer 5 minutes, and let cool. Makes about 3 cups.