EDF November...Thanksgiving!

So, until football season is over, it looks like all I'm capable of is a few posts per month! I had 3 in September, 2 in October, and this is my first for November...not a way to create a following!

But since its Thanksgiving week, the studio is closed and there is no Saintsations practice until Sunday (for the BIG game on Monday night, look for me on the sidelines!)...I have the whole week off. Time to blog!

I'm only in charge of the salad for Thursday. We are having Thanksgiving dinner with my dad's side of the family in Venice, Louisiana (way down at the mouth of the Mississippi). My dad and brother are both river boat pilots (well, Adam isn't really a pilot yet, but he's working his way up). My dad's brother's 2 sons (my cousins) are also pilots...and they all have to work this week. So we are taking our feast on the road to my Aunt and Uncle's camp. Aunt Millie is the BEST cook! Such a treat to have a delicious home cooked meal when you are usually the one cooking!

Even though I won't be trying out any new recipes, here are some easy recipes for the November issues of Martha Stewart's Everyday Food, all of them perfect for Turkey Day.

photo from marthastewart.com

Turkey Roulade

- per serving: 251 calories, 7 g fat (2 g saturated), 39 g protein, 6 g carbohydrates, 1 g fiber (exchanges: 5 protein, 1 1/2 fat, 1/2 starch)

- suggestions: If you are cooking for fewer people, give this a try instead of the traditional roasted turkey

photo from marthastewart.com

Apple Stuffing

- per serving: 218 calories, 8 g fat, 5 g protein, 33 g carbohydrate, 3 g fiber (exchanges: 1 1/2 fat, 1/2 fruit, 1 1/2 starch; WW points: 4)

photo from marthastewart.com

Cranberry and Dried-Cherry Relish

-per 2 tbsp serving: 62 calories, 0 g fat, 0 g protein, 15 g carbohydrates, 1 g fiber (exchanges: 1/2 fruit, 1/2 starch; WW points: 1)

- suggestion: use leftover turkey and relish to make turkey-brie quesadillas...just spread Dijon mustard over a tortilla and top with turkey, brie, relish, and black pepper

photo from marthastewart.com

Brussels Sprouts Vinaigrette

- per serving: 82 calories, 4 g fat (.5 g saturated), 4 g protein, 11 g carbohydrates, 5 g fiber (exchanges: 2 vegetable, 1 fat; WW points: 1)

- suggestions: I had something like this at one of my favorite Houston restaurants, Dolce Vita, but the sprouts were shredded (like slaw)...I might try that here!

photo from marthastewart.com

Roasted Acorn Squash with Cinnamon Butter

- per serving: 117 calories, 8 g fat (4 g saturated), 1 g protein, 14 g carbohydrates, 2 g fiber (exchanges: 1 starch, 1 1/2 fat; WW points: 3)

photo from marthastewart.com

Pumpkin-Glazed Pumpkin Cookies

- per cookie: 78 calories, 3 g fat (2 g saturated), 1 g protein, 12 g carbohydrates, 1 g fiber (exchanges: 1 starch, 1/2 fat; WW points: 2)

- notes: these cookies are very cake-like (sort of like muffin tops); many of the reviews said to double the spices

Lagniappe...

Here is a recipe for a Crustless Pumpkin Pie (its more like a pumpkin pie crisp...there is a brown sugar and oat topping) that I made a few years ago...pretty good! I left the orange zest out though.

Per serving: 185 calories, 2 g fat (0 g saturated), 6 g protein, 36 g carbohydrates, 2 g fiber (exchanges: 3 starch; WW points: 3)

The Good and the Bad...

First the good...LSU won today 41 to 13 - Geaux Tigers!

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

Banana-Nutmeg Smoothie -

• 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!

Edamame Spread -

• 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!)

Lemony Sautéed Shrimp with Broccoli and Peas -

• 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

Carrot-Cumin Slaw -

• 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

Mixed Leaf Salad -

• 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

Chilaquiles Casserole -

• 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

Turkey Mini Meatloaves -

• 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

Turkey Meatballs with Quick And Spicy Tomato Sauce and Whole-Wheat Spaghetti -

• 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)

Lagniappe...

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.