Happy Easter!

On Saturday I am heading to Pensacola, Florida FOR A WEEK!!!!! It is a much needed vacation and I refuse to do anything work related while I am there...no dancing/teaching/choreographing/blogging...so here is a little pre-Easter post.

Even though all of these recipes would be perfect for Easter, they could also be served for a delicious weekend meal or for another special occasion. I've included 2 proteins (lamb and ham), 1 starch (barley), lot of veggies (asparagus, carrot soufflé, a salad), and a dessert. There is also a frittata recipe to use any leftover ham you might have.

The recipes are from cookinglight.com, and if you go the website you can find more healthy Easter ideas; you can also check out eatingwell.com.

Roast Lamb with Rosemary and Garlic -

• Per serving - 165 calories, 7 g fat (2 g saturated), 1 g carbohydrates, 0 g fiber, 24 g protein (exchanges: 1 ½ fat, 3 ½ protein)
• Notes - Remember a 3 ounce serving is about the size of a deck of cards...or a little smaller than an iPhone

Fire and Spice Ham -

• Per serving - 188 calories, 5 g fat (2 g saturated), 17 g carbohydrates, 0 g fiber, 18 g protein (exchanges: 1 fat, 2 ½ protein, 1 starch)

Field Salad with Snow Peas, Grapes, and Feta -

• Per serving - 151 calories, 8 g fat (3 g saturated), 19 g carbohydrates, 3 g fiber, 4 g protein (exchanges: 1 ½ fat, 2 vegetable, ½ fruit)
• Notes - Omit the feta and save some calories

Mustard-Dressed Asparagus -

• Per serving - 51 calories, 1 g fat, 8 g carbohydrates, 4 g fiber, 6 g protein (exchanges: 2 vegetable)

Carrot Soufflé -

• Per serving - 187 calories, 5 g fat (3 g saturated), 32 g carbohydrates, 4 g fiber, 4 g protein (exchanges: 1 fat, 2 vegetable, 1 ½ starch)
• Notes - I have actually made this light version...not quite as light as the Cooking Light version, but I can actually vouch for how good it is! I use only 1 cup of sugar (I need to try again with even less) and 3 Tbsp butter...I also up the cinnamon to ½ tsp

Barley Pilaf with Sautéed Mushrooms -

• Per serving - 161 calories, 5 g fat (2 g saturated), 26 g carbohydrates, 5 g fiber, 4 g protein (exchanges: 1 fat, 1 ½ starch)
  
• Notes - I halved the serving size...therefore my version has fewer calories - my yield: 8 servings (serving size: ¾ cups)

Fresh Berry Pavlovas -

• Per serving - 200 calories, 3 g fat (1 g saturated), 41 g carbohydrates, 2 g fiber, 5 g protein (exchanges: ½ fat, ½ fruit, ½ protein, 2 starches)
• Notes - Substitute light sour cream (or even better, fat free Greek yogurt) for the creme fraiche

Ham and Asparagus Frittata -

• Per serving - 125 Calories, 5 g fat (2 g saturated), 5 g carbohydrates, 1 g fiber, 16 g protein (exchanges: 1 fat, 2 protein, 1 vegetable)
• Notes - I halved the serving size here too...4 servings instead of 2; you could also use egg-beaters or all whites; use up leftover ham and serve this frittata for a week night dinner the week after Easter with a green salad

Lagniappe...

When I worked at LifeTime Fitness, I got a free subscription to Experience Life Magazine (a LTF publication). I really liked this article as it points out the benefit of eating more whole foods and less vitamin/mineral fortified processed foods...something I completely believe in! Should you really rely on something like Vitamin Water or FiberOne for your vitamin/mineral/fiber needs? And speaking of whole foods, here are the Mayo Clinic's "10 great health foods"...

Almonds

Apples

Blueberries

Broccoli

Red Beans

Salmon

Spinach

Sweet potatoes

Vegetable juice (NO THANKS!)

Wheat Germ

How many of them do you eat on a weekly basis?

Fall Weather Makes Me Want to Cook _______!

I hope you are all having a great weekend! The weather here has been so pretty...its finally starting to feel like fall! There are so many things I love about fall weather...good hair days (i.e. less humidity), enjoyable night football games, and warm comfort foods! I had chili last night for dinner and I made artichoke soup tonight. I've been cooking with butternut squash and sweet potatoes. I have pomegranates, persimmons, and pears in my kitchen right now. I also baked a fall treat...read ahead to find out what it was.

I passed my Adult Weight Management post-test...so I'm officially certified. I didn't learn anything "ground breaking"...no new magic weight loss secrets to share! I did learn a lot of new counseling techniques and I will use them in the future. I have a new understanding of how and when bariatric surgery, weight loss medications, and meal replacements (bars and shakes) can be used in effort to lose weight. I also realized how FABULOUS San Francisco is and that I can't wait to go back!

The following recipes are going to help you with 3 suggestions I have:

1. Eat more veggies! They are low in calories and high in nutrients/fiber.

I am going to attempt to inspire you to eat more veggies...steamed broccoli and green beans can get old really fast. If you can find a way to make vegetables more appealing you will likely eat more of them and more often. At lunch and dinner, a good idea is to fill ½ of your plate with vegetables...this will displace other more calorie dense things (starches and protein) and help you consume fewer calories.

Here and here are some more veggie ideas.

2. Have a starch free lunch on some days.

Starch...meaning bread, pasta, rice, potatoes, etc. Salads at lunch are a good tip. If you have a starch free lunch (like a salad), you will have left-over starches when you get to dinner (that is if you count starches). And then you can enjoy whole wheat pasta, brown rice, quinoa, or a whole wheat dinner roll with the rest of your family. Another good "starch-free" meal is an omelet or frittata made with sautéed veggies, egg whites, and reduced-fat cheese (I love having omelets at non-breakfast meals).

The salad recipe for the week was emailed to me by a LifeTime Fitness TWL participant and looks really good. Its a spinach salad...I'm sure you don't need me to tell you how good spinach is for you, but if you want to read more about it and other greens, read this.

3. Have dairy (yogurt, cottage cheese, milk, or dairy-substitute...soy yogurt, soy milk, etc.) and fruit for snacks.

The recipe for "Very Berry Salad" looks really good. I make something similar to this every week; I make it ahead of time on the weekend and eat it all week. The fruit provides you with carbohydrates for energy and the dairy adds protein to keep you satisfied for longer!

Spinach Salad with Warm Maple Dressing -

• Per serving - 164 calories, 12 g fat (2 g saturated), 12 g carbohydrate, 2 g fiber, 4 g protein (exchanges: 1 ½ fat, 2 vegetable)
• Notes - I think this would be good with chopped red bell pepper and diced apple or pear…and add some lean protein to complete the meal (chicken, tuna, beans)

Very Berry Salad -

• Per Serving - 83 calories, 0 g fat (0 g saturated), 20 g carbohydrate, 4 g fiber, 2 g protein (exchanges: 1 ½ fruit)
• Notes - Eat this as is, or for a satisfying snack, add some protein with low-fat yogurt, cottage cheese, or ricotta cheese. This would be good with other types of fruit too…use what is in season (obviously berries aren't really in season right now, so maybe apples, pears, grapes, and pomegranate) and save money!

Asian Cucumber Salad -

• Per Serving - 52 calories, 2.4 g fat (0.3 g saturated), 5.8 g carbohydrate, 1 g fiber, 1.3 g protein (exchanges: ½ fat, 1 vegetable)
• Notes - Keep the Asian theme, and serve with Soy Glazed Salmon (or tuna)

Baby Spinach with Pine Nuts -

• Per Serving - 51 calories, 3.5 g fat (0.5 g saturated), 3.7 g carbohydrate, 2 g fiber, 2.6 g protein (exchanges: ½ fat, 1 vegetable)
• Notes - Serve with baked chicken or pork tenderloin

Roasted Broccoli and Cauliflower -

• Per Serving - 67 calories, 4.2 g fat (0.8 g saturated), 6 g carbohydrate, 2.4 g fiber, 3 g protein (exchanges: 1 fat, 1 vegetable)
• Notes - I've made this before and added a little whole grain mustard and lemon juice too...I was inspired by this recipe (but without all of the butter!)

Barley with Shiitakes and Spinach -

• Per Serving - 172 calories, 3.3 g fat (0.9 g saturated), 26.7 g carbohydrate, 6.7 g fiber, 8.6 g protein (exchanges: ½ fat, ½ protein, 1 starch, 2 vegetable)
• Notes - Barley is a whole grain...if you can't find quick cooking barley, just buy what you can find and cook it a little longer (pearl barley is easier to find and is usually on the rice isle or the cereal isle near the oats)

Broccoli With Dijon Vinaigrette -

• Per Serving - 52 calories, 1.7 g fat (0.2 g saturated), 7.6 g carbohydrate, 4.1 g fiber, 4 g protein (exchanges: fat, 1 vegetable)

Brussels Sprouts with Pecans -

• Per Serving - 82 calories, 3 g fat (0.8 g saturated), 12.6 g carbohydrate, 3.9 g fiber, 3.6 g protein (exchanges: ½ fat, 2 vegetable)
• Notes - I love Brussels sprouts and get so excited when they are in season! If you've never had a shredded Brussels sprout dish, you should try this

Carrot Coins with Maple-Balsamic Browned Butter -

• Per Serving - 86 calories, 3.1 g fat (1.8 g saturated), 14.5 g carbohydrate, 3.4 g fiber, 1.1 g protein (exchanges: ½ fat, 2 vegetable)
• Notes - According to Cooking Light, this recipe tastes best when you start with whole carrots...the peeling and slicing should take you less than five minutes

Green Beans and Pan-Roasted Red Onions -

• Per Serving - 66 calories, 2 g fat (0.4 g saturated), 10.8 g carbohydrate, 2.4 g fiber, 2.2 g protein (exchanges: ½ fat, 1 ½ vegetable)
• Notes - The actual recipe says the serving size is 1/2 cup, but I think you should have at least 1 cup...so I doubled the nutrition info above

Quick Eggplant and Tomato Sauté -

• Per Serving - 46 calories, 2.4 g fat (0.3 g saturated), 5.5 g carbohydrate, 2.1 g fiber, 1 g protein (exchanges: ½ fat, 1 vegetable)
• Notes - This would be good over whole wheat pasta!

Lagniappe...


I love the fall because I love cooking with pumpkin. This weekend I made pumpkin walnut muffins (with whole wheat pastry flour) and they are delicious! This isn't the recipe I used, but Ellie's looks just as good! If you make them, freeze most of them (after they are baked) so you don't eat them all at once! You could omit the pumpkin seed topping or substitute walnuts or pecans. Make sure you buy canned pumpkin and not pumpkin pie filling. Perfect for breakfast with a glass of milk!

Per serving - 205 calories, 7 g fat (1 g saturated), 32 g carbohydrates, 2 g fiber, 5 g protein (exchanges: 2 starches, 1 fat)

Start of Something New

When I first started working as a dietitian at Life Time Fitness (Cinco Ranch, TX) and teaching the TEAM weight loss (TWL) classes, I had a lot of requests for healthy recipes. So in January 2008, I began writing a weekly email to all of my clients and the TWL participants that included nutrition information and recipes.

Each week the recipes included 1 lunch recipe (usually a salad...an inspiring one - no iceberg lettuce and ranch here!) and at least 5 dinner recipes (one for each night of the week). Occasionally, I included a dessert/snack/breakfast recipe as well.

Now that I am moving back to Louisiana, my plan is to continue sending recipes through this blog. I LOVE researching recipes, but because I only cook for myself, I don't get to put most of the ones I find to good use. This way I can...through you!

Because some of the recipes I find aren't up to my nutritional standards, I may modify them and make a note of it in each post (and alter the nutritional information accordingly).

And if you read the "notes" listed with each recipe, you will see that I sometimes make suggestions on how to "complete the meal" by adding a couple of servings of vegetables and a whole grain...they are just suggestions, but you should try to add at least one veggie side dish to the meal.

I will also be posting links to websites/articles/food products that I find interesting and think you might too.

The first weeks recipes (from the week of January 21st, '08) come from Martha Stewart's Everyday Food Magazine (one of the most favorite magazines I get! And like the title says, its "everyday food"...nothing too fancy, no crazy ingredients, quick and easy recipes, and it provides the nutrition info for all of the recipes...they aren't always healthy though). Enjoy!

Caesar Salad with Spicy Shrimp -

• Per serving - 282 calories; 12.6 g fat; 23.6 g protein; 18.6 g carbohydrates; 4.3 g fiber (exchanges: 1 starch, 3 protein, 2 fat, 2 vegetables)
• Notes - Anchovies are optional...I've made it without them!

Fish Tacos -

• Per serving - 399 calories; 11.5 g fat; 30.7 g protein; 42.5 g carbohydrates; 3.7 g fiber (exchanges: 4 protein, 2 fat, 2 starches, 1 vegetable)
• Notes - Make sure you buy tortillas that have between 80 and 100 calories each (or less), and whole wheat or corn tortillas would be the better choice

Lemon Herb Chicken -

• Per serving - 218 calories; 2.5 g fat; 43.3 g protein; 4.3 g carbohydrates; 1.3 g fiber
  (exchanges: 6 protein, ½ fat)
• Notes - This is based on an 8 ounce, uncooked, chicken breast… if you eat a smaller portion of chicken, the calories and protein will be less; you can use 2 tsp dried tarragon in place of the fresh
• Complete with meal with steamed green beans and whole wheat couscous or brown rice

Mushroom Barley Soup -

• Per serving - 352 calories; 15.7 g fat; 13.5 g protein; 41.7 g carbohydrates; 6.8 g fiber(exchanges: 3 fat, 1 vegetables, 2 starches, ½ protein)
• Notes - You could omit the bacon completely (or use turkey bacon) and instead start with step 2 adding 1 Tbsp of olive oil...this will cut the fat to around 5 g per serving (1 fat exchange)

Pork Cutlets Parmesan -

• Per serving - 254 calories; 13.3 g fat; 22.7 g protein; 9.7 g carbohydrates; 0.4 g fiber
  (exchanges: 3 protein, 3 fat, ½ starch)
• Complete the meal with "Tomatoes and Artichoke Hearts"...you could serve this with a low-fat marinara sauce, too

Tomatoes and Artichoke Hearts -

• Per serving - 76 calories; 3.7 g fat; 2.4 g protein; 9.6 g carbohydrates; 2 g fiber
  (exchanges: ½ fat, 2 vegetables)

Spaghetti Squash with Garlic -

• Per serving - 83 calories; 3.9 g fat; 1.3 g protein; 12.7 g carbohydrates; 2.7 g fiber(exchanges: 1 fat, 2 vegetables)
• Notes - This makes a lot of squash, and I think it really makes 8 servings (not 4 like the recipes says) so the nutrition info posted is for 8...I would also only use 1 Tbsp oil (this will cut the fat to less than 2 g per serving (about 1/2 fat)

Post a comment and let me know what you think about the blog. And if you try any of the recipes, comment about that too!

Here is an interesting article on the importance of eating "whole" fruits and vegetables.

Have a great weekend!