And now the bad...Hurricane Gustav is heading for us, and I've evacuated from Baton Rouge to Covington to stay with the rest of my family. Three years ago Katrina put a tree through our roof...hopefully things will be better this time around. Keep all of the Gulf Coast in your prayers.
Anyway I figure this was as good a time as any to blog.
I tried to find some "kid-friendly" recipes for those of you with picky eaters...healthy versions of spaghetti and meatballs, mini meatloaf, and a chilaquiles casserole (its kind of like an enchilada casserole).
The recipes are from several sources...Martha Stewart's Everyday Food (my favorite magazine), Eatingwell.com, and FoodNetwork (recipes from Ellie Krieger, a dietitian).
Broccoli, Chickpea, and Tomato Salad -
- Per serving - 131 calories, 5.9 g fat, 15.8 g carbohydrate, 5.5 g protein, 4.9 g fiber (exchanges: ½ protein, 1 fat, ½ starch, 1 ½ vegetable)
- Notes - Make this Sunday night, and have it for a healthy lunch all week; you could have it with some leftover grilled chicken or canned tuna (chunk light…packed in water!) and serve it over lettuce or spinach
- Per serving - 120 calories, 1 g fat (0.5 g saturated), 25 g carbohydrate, 4 g protein, 2 g fiber (exchanges: 1 fruit, ¾ milk); I modified the original recipe by only using 2 bananas and using skim milk instead of whole
- Notes - Serve this for a quick breakfast, snack, or dessert; substitute cinnamon for the nutmeg if you like!
- Per serving - 115 calories, 4.1 g fat, 10.4 g carbohydrate, 8.2 g protein, 4.2 g fiber (exchanges: 1 fat, 1 protein, ½ starch)
- Notes - Serve this as a dip for veggies…red bell pepper strips, carrot and celery sticks, radish and cucumber slices; this dip isn’t as “starchy” as other bean dips and would be a good snack (as long as you aren’t dipping with tortilla chips!)
- Per serving - 261 calories, 7 g fat (2 g saturated), 21.4 g carbohydrate, 30.4 g protein, 6.6 g fiber (exchanges: 3 ½ protein, 1 starch, 1 vegetable, 1 ½ fat); I modified the original recipe by only using 2 teaspoons of olive oil in step 1 (instead of 2 tablespoons of butter) and and using 1 tablespoon of butter in step 3
- Notes - Complete the meal and serve with a whole grain (brown rice, quinoa, or whole wheat pasta); this recipe takes a short cut by using frozen shrimp and peas...buying pre-chopped broccoli will make it even easier
- Per serving - 100 calories, 7 g fat (1 g saturated), 9 g carbohydrate, 1 g protein, 3 g fiber (exchanges: 1 ½ fat, 1 ½ vegetable); I modified the original recipe by only using 2 tablespoons of canola oil instead of 1/4 cup
- Notes - I love slaw salads…I buy pre-shredded cabbage and carrots in the produce section; this one will go well with Mexican dishes…enchiladas, tacos, fajitas; add shredded chicken or canned black beans (rinsed and drained) and have this as a light lunch
- Per serving - 48 calories, 3.6 g fat, 3.6 g carbohydrate, 1.2 g protein, 1 g fiber (exchanges: ½ fat, 1 vegetable)
- Notes - Makes 8 small servings (or 4 large); save time and buy 2 bags of mixed lettuce
- Per serving - 245 calories, 10 g fat (4 g saturated), 31 g carbohydrate, 9 g protein, 6 g fiber (exchanges: 2 starch, 1 vegetable, 1 protein, 2 fat)
- Notes - Complete the meal and serve with “carrot-cumin slaw”; one serving of this casserole provides nearly 25% of the Daily Value for fiber; on the website, some of the readers suggest using less enchilada sauce to keep the casserole from being too runny
- Per serving - 196 calories, 6 g fat (2 g saturated), 18 g carbohydrate, 19 g protein, 3 g fiber (exchanges: ½ starch, ½ vegetable, 1 fat, 2.5 protein)
- Notes - Complete the meal and serve with “mixed-leaf salad” and oven-roasted sweet potato wedges
- Per serving - 332 calories, 10 g fat (3 g saturated), 39 g carbohydrate, 23 g protein, 8 g fiber (exchanges: 2 starch, 2 vegetable, 1.5 fat, 2.5 protein)
Someone sent me an email to let me know which recipes they tried/liked/didn't like (which I really appreciate!)...one of her favorites was Ellie's Balsamic Chicken with Baby Spinach.
Here is an article and comparison on oatmeal...see if your favorite brand is one of the best. As I mentioned in the last post, I eat oatmeal for breakfast a lot...I add fruit and a few nuts and drink a glass of milk...whole grains and fiber from the fruit/oats and protein from the milk and nuts keep me full all morning! I don't use instant packaged oatmeal because I prefer to be creative and create my own flavor combinations and avoid any additives and artificial ingredients.
Here is a comparison/article on cold breakfast cereals too.