Back to healthy recipes!

STUFFED PEPPERS
Makes 2 servings (but eaten with a side salad, could easily be 4 servings)

Adapted from a HungryGirl recipe and filled with fiber, protein, and veggies, these tasty things are all you need for dinner!

Ingredients:
2 large bell peppers (red is sweetest!)
1/2 lb. ground turkey
1/2 cup chopped onion
1/2 cup chopped mushrooms
1.5 servings of brown rice (even though it's 2 servings, I recommend the boil-in-a-bag)
3/4 cup tomato sauce
2 tsp. chili powder (or to taste)
1/2 cup 2% shredded cheese (Mexican blend is best)

Directions:
1. Slice peppers in half and remove ribs and seeds. Place in a glass baking dish, sprayed with cooking spray, and bake at 350 for 15 minutes.
2. While peppers are cooking, prepare brown rice as directed on package.
3. Cook ground turkey in a shallow skillet, seasoning with as much spiciness as you like. Mix in the chopped onion and mushrooms, and saute for a couple minutes. Take off the heat and add in the cooked rice, tomato sauce and cheese.
4. Remove peppers from oven and fill with rice and turkey mixture, top with cheese if desired (not included in nutritional info), and bake for an additional 20 minutes.

Healthy recipe of the week

GRILLED FRUIT KABOBS
Makes 8 servings

Get outside and use the grill with this seasonal favorite — mixing and matching for the best of what's at the peak of pickability. (OK, so I just made up that word, but you get the point.)

Ingredients:
• 2 tbsp. olive oil
• 2 tbsp. brown sugar
• 2 tbsp. fresh lime juice
• 1 tsp. ground cinnamon
• 1/4 cup fresh mint, chopped
• 2 apples, cored and cut into 1" pieces
• 2 bananas, peeled and cut into 1" pieces
• 2 peaches, pitted and cut into 1" pieces
• 4 kiwi, peeled and sliced into 1" pieces
• 1 can pineapple chunks or one fresh pineapple, cut into chunks
• 16 strawberries, washed and hulled
• feel free to use other fruits, such as watermelon, grapes or plums

Directions:
1. Prepare grill.
2. In a small bowl, combine oil, sugar, lime juice, cinnamon and mint. Mix until sugar is dissolved.
3. If using soaked wooden skewers, thread alternating fruit pieces.
4. Brush kebabs with the sugar mixture then place on grill.
5. Grill kebabs for about 6-8 minutes, turning frequently until fruit starts to brown and is heated through.

Source: Public Health — Seattle & King County

Pick the waist-trimming ice cream sandwich

Who says dieters have to give up chocolate cookies and ice cream — or even ice cream sandwiched between two chocolate cookies? In these dog days of summer, you don't need to break you diet in order to have a refreshing dessert. Time for another showdown:

SKINNY COW LOW FAT ICE CREAM SANDWICH
VS. SOY DREAM LIL' DREAMERS ICE CREAM SANDWICH
The Skinny Cow makes low-fat versions of your favorite ice cream treats, including several flavors of sandwiches. Soy Dream, which makes all sorts of frozen desserts, is dairy-free and contains the goodness of soy protein. But which of these frozen treats will satisfy your sweet tooth for fewer calories? WINNER: Soy Dream wins the calorie battle. Each sandwich contains a low 100 calories and only 4 grams of fat — and even an ice cream connoisseur probably couldn't tell the difference between this soy version and those made with milk. Skinny Cow's sandwich is only slightly higher in calories (140), but it also contains less fat (1.5 grams), and a surprising find: 3 grams of fiber. Whether you're watching your calories or want to consume less fat while boosting your fiber intake, the choice is yours. Both of these make healthy choices for different reasons.

Source: SparkPeople

Healthy recipe of the week

GRILLED CORN WITH LIME BUTTER
Makes 8 servings

It's the percent time of the year to get outside and get grillin'. (My favorite time of the year!)

Ingredients:
• 1 1/2 tbsp. butter, melted
• 1/4 tsp. grated lime rind
• 1 1/2 tbsp. fresh lime juice
• 1/4 tsp. salt
• 1/4 tsp. ground red pepper
• 8 ears shucked corn
• cooking spray

Directions:
1. Prepare grill or broiler.
2. Combine butter, rind, juice, salt and pepper in a small bowl.
3. Place corn on grill rack or broiler pan coated with cooking spray. Cook 10 minutes, turning frequently. Remove from heat and brush corn with butter mixture.

The tasty Splenda alternative

I've been hearing about this "Agave Nectar" thing now for a while, and while I was slightly intrigued because I'm obsessed with anything that's a sugar substitute, I was baffled by it. I recently came across a recipe for vegan cupcakes that I was just going to quickly delete (vegan = disgusting in my mind, sorry!), but I read further as I saw that is was made with low-glycemic agave nectar. Anyway, while this recipe didn't really get me too excited, I decided to seek out other such nectar options and see how to actually use the liquid. Here are some great tips I found along the way:

• In recipes, use about 1/3 cup of agave nectar for every 1 cup of sugar. For baking, it's not recommended that all sugar is replaced — for most cakes, half the sugar can be replaced; brownies, half; fruit bars, two-thirds; gingersnaps, one-third.
  
• When substituting this sweetener in recipes, reduce your liquid slightly, sometimes as much as 1/3 less.
• First mix the agave with the fat or liquid in the recipe. If this is not done, a soggy later will form on the top of the baked product.
  
• Reduce your oven temperature by 25 degrees when using the nectar in exchange for sugar in recipes.

Good sites to check out for recipes: Blue Agave Nectar and Sweet Savvy

UPDATE: Hostess with the Mostess posted this delicious cocktail recipe featuring agave nectar. I am so going to try it!

Healthy recipe of the week

SLOW COOKER CHICKEN TACO CHILI
Makes 14 servings

I actually decided to add this today because I made it this morning to have for dinner tonight. I just love my slow cooker: Dinner's waiting when I get home and it makes the house smell simply amazing. This recipe is beyond simple and the end result is so delicious. I make a couple substitutions because I hate anything too salty, which Mexican food can easily become.

Ingredients:
• 1 onion, chopped
• 1 16-oz can black beans
• 1 16-oz can kidney beans
• 1 16-oz can corn drained (or bag of frozen for less salt)
• 1 8-oz can tomato sauce (I use no salt added)
• 2 14.5-oz cans diced tomatoes w/chilies
• 1 1.25-oz packet taco seasoning (I use the 33% less salt, and then only half the packet)
• 1-2 boneless skinless chicken breasts

Directions:
1. Combine everything in the slow cooker except the chicken, stir.
2. Lay the chicken breasts on top and cover.
3. Cook on low for 6-8 hours (recommended) or high for 3-4 hours.
4. 30 minutes before you serve it, shred the chicken and mix all ingredients.
5. Serve either in a bowl with a bit of cheese and sour cream, or with tortilla shells or chips.

Healthy recipe of the week

Inspired by LookGirl fashion's fabulous homemade pizzas at the Project Runway finale party, I am posting this yummy pizza recipe. (It's a long recipe, but is easy and has really easy substitutions.)

VEGGIE PIZZA ON
WHOLE WHEAT CRUST
Makes 16 servings

Ingredients for dough:
• 1 cup water
• 1 tbsp. oil
• 1 tbsp. honey
• 2.5 cups whole wheat flour
• 1 tsp. salt
• 1 tsp. yeast

Ingredients for pizza:
• 1 can (Unico Garlic & Basil) Pizza Sauce (7.5 fl. oz.)
• 1/2 tbsp. Olive Oil
• Black Pepper to taste
• 55g Onions, chopped
• 185g Red Bell Peppers, chopped
• 6 cloves Garlic, chopped
• 165g Mushrooms, sliced
• 140g Spinach, fresh, torn
• 175g Red Ripe Tomatoes, seeded and chopped
• 170g Black Olives, sliced
• 120g Feta Cheese, crumbled
• 200g (2 cups) Mozzarella Cheese, shredded
• 1 tbsp. Canola Oil

Directions for dough:
1. Combine all the dough ingredients in a large mixing bowl. Prepare this according to the yeast you're using (instant or active, but I used instant so I could just combine everything together).
2. Knead the dough on a floured surface for a few minutes. Add small amounts of flour as you knead if it's extremely sticky, but otherwise let it be.
3. Place the kneaded ball of dough back into your mixing bowl, which you should coat with oil so it doesn't stick.
4. Cover the bowl with a towel and allow the dough to rise in a warm environment for 60 to 90 minutes.
5. Roll the dough out onto an oiled cookie sheet (this recipe makes enough dough for ONE large cookie sheet sized pizza) and let rise for an additional 10 minutes.

Directions for pizza:
1. Pre-heat oven (375F).
2. Sauté all the vegetables for a few minutes (except the spinach and tomatoes) in the 1/2 tbsp. of olive oil with a bit of black pepper.
3. Add the tomatoes and spinach, and sauté for a minute or two more, until the spinach wilts a bit. Remove vegetables from the heat.
4. Onto the layering: Spread the can of pizza sauce on the prepared pizza dough. Top with a bit of the shredded mozzarella cheese then evenly spread the sauteed vegetables. Spread the black olives over the crust then crumble the feta on with the remaining mozzarella.
5. Bake in the pre-heated oven for 11 to 13 minutes.
6. Remove from oven, let stand a few minutes, and slice into 16 equal pieces.

Healthy recipe of the week

Now that Top Chef is over, I can blog above the fantasy league post ... so, this week's healthy recipe, a couple days late:

100 CALORIE CINNAMON PANCAKES
Makes 8 servings

Ingredients:
1.25 cup Whole Wheat Flour
1 tsp Baking Soda
2 tbsp Splenda No Calorie Sweetener
1 cup Skim Milk
.5 cup Eggbeaters
1 tbsp Vanilla extract
2 tbsp Cinnamon

Directions:
1. Mix flour, baking soda and Splenda in bowl.
2. Mix milk, eggs and vanilla in another bowl, then beat into dry mix roughly, adding air to mix.
3. Stir in cinnamon last.
4. Serving size is 1/3 cup mix. Use PAM on skillet when cooking and sweeten with sugar free syrup and/or fruit!
(Serving size is one pancake. If you use less than 1/3 of a cup batter (like 1/4, or 1/6) you can have two for 100 calories!)

Healthy recipe of the week

THAI NOODLE SALAD
Makes 4 servings

You'll get 100% of your daily vitamin C with this Pad Thai-like dish from the office of Public Health — Seattle & King County.

Ingredients:
6 oz. dried vermicelli
1/4 cup low-sodium soy sauce
1/4 cup low-sodium vegetable broth
2 tbsp. peanut butter
1 tbsp. fresh lime juice
1 tsp. garlic, minced
1 tsp. fresh ginger, minced
1/2 tsp. crushed red pepper
1 1/2 cups cooked chicken, shredded or chopped
1 red sweet pepper, seeded and cut into thin strips
3 green onions, cut diagonally into 1/2 inch pieces
1/4 cup fresh cilantro, chopped
lime wedges for garnish

Directions:
1. Cook vermicelli according to package instructions, drain and set aside.
2. In a medium saucepan, combine soy sauce, broth, peanut butter, lime juice, ginger and crushed red pepper. Cook over medium-low heat until peanut butter is melted.
3. Add cooked pasta and toss to coat evenly.
4. Stir in cooked chicken, sweet red pepper, green onions and cilantro.
5. Serve with lime wedges.

Healthy recipe of the week

LENTIL VEGETABLE SOUP
Makes 12 servings

An easy and balanced lentil soup recipe to warm you up until spring gets a little closer. From Ina Garten's The Barefoot Contessa book.

Ingredients:
1 pound French green lentils
4 cups chopped yellow onions (about 3 large)
4 cups chopped leeks, white part only (about 2 leeks)
1 tbsp. minced garlic (3 cloves)
1/4 cup good olive oil
1 tbsp. kosher salt
1 1/2 tsp. ground black pepper
1 tbsp. minced fresh thyme or 1 tsp. dried
1 tsp. ground cumin
3 cup medium-diced celery (8 stalks)
3 cup medium-diced carrots (4-6)
3 quarts chicken stock
1/4 cup tomato paste
2 tbsp. red wine vinegar

Directions:
1. In a large bowl, cover the lentils with boiling water and allow to sit for 15 min. Drain.
2. In a large stock pot on medium heat, saute the onions, leeks and garlic with the olive oil, salt, pepper, thyme and cumin for 20 minutes, until the vegetables are translucent and very tender.
3. Add the celery and carrots and saute for 10 more minutes. Add the chicken stock, tomato paste, and lentils. Cover and bring to a boil.
4. Reduce heat and simmer uncovered for one hour, until the lentils are cooked through. Check the seasonings.
5. Add the red wine vinegar and serve hot, drizzled with olive oil and sprinkled with grated parmesan.

Healthy recipe of the week

SUNSHINE RICE
Makes 4 servings

Ingredients:
1 1/2 tablespoons olive oil
1 1/4 cups finely chopped celery with leaves
1 1/4 cups finely chopped onion
1 cup water
1/2 cup orange juice
2 tablespoons lemon juice
dash hot sauce
1 cup long-grain rice, uncooked
1/4 cup slivered almonds

Directions:
1. Heat oil in medium saucepan over medium heat. Add celery and onions and sauté until tender, about 5 minutes.
2. Add water, juices and hot sauce. Bring to a boil. Stir in rice and bring back to a boil. Let stand covered until rice is tender and liquid is absorbed. Could be as much as 30 minutes.
3. Stir in almonds. Serve immediately as a side dish for a fish entrée.

Healthy recipe of the week

POPPY SEED BREAD/MUFFINS
Makes 36 servings

Ingredients:
1/2 cup reduced fat sour cream
1 cup egg substitute
1/2 cup sherry
1/3 cup poppy seeds
1/2 cup canola oil
1 pkg instant fat free, sugar free vanilla pudding
1 pkg yellow cake mix

Directions:
1. Mix all ingredients together and pour batter into sprayed bread pans or muffin tins (2/3 full).
2. Bake at 375 degrees for 35-40 minutes (less if muffins) or until inserted toothpick to the center comes out clean.

Pomegranates please

This yummy treat has been popping up in just about everything for the past year or so. Stores are carrying the fruit in bulk, so take advantage of its availability and take one home. The seeds of the pomegranate are what you eat, and you can get them easiest by cutting one in half and knocking the back hard so the seeds fall out and into a dish. Pomegranate is best as an accessory, like in a salad, or sprinkled over the top of hummus. To enjoy the flavor year-round, try pomegranate balsamic vinegar and prepare to be smitten. Plus, as an added bonus, researchers say pomegranates may have even more antioxidant power than cranberry juice or green tea.

Food for thought

What you eat is as important to staying healthy as working out. But eating healthy doesn't have to mean boring food, some of the healthiest foods are also the tastiest. Here's a quick substitute you can do immediately to make a big difference in the nutrition and flavor of your food: switch from butter to olive oil. Our olive oils of choice? Those from Tuscany.

Because of the climate, which is colder than other regions where olives are grown, the olives are picked early in the season from the tree, which gives the oil a slight green tint and a herby, earthy flavor. Buy a nice high-quality brand to put in pasta, on bread and vegetables, but by a more utility brand for cooking. No need to use the good stuff for stovetop cooking. Bueno appetito!