Lazy Lil's Easy Mango Salsa

Now that it is almost summertime and getting oh-so-hot outside  I start to crave foods that are light and refreshing like this Easy Mango Salsa.  It is the perfect blend of spicyness and sweetness.  One of the ladies in my bible study brought this to a meeting and I just loved it. I love mango and it is especially yummy and refreshing in this salsa. Paired with baked tortilla chips or gluten free corn chips this makes for a healthy, delicious addition to your next Mexican menu or BBQ. This recipe makes a ton so it is great for crowd!

Lazy Lil's Easy Mango Salsa

Yields: 16 cups

Serving size: 1 cup

calories: 133

fat g: <1

 INGREDIENTS:
4 cups chopped mango
2 cans stewed tomatoes, diced
1 small white/red onion, diced
2 teaspoons garlic, minced
2 limes,juiced
1 teaspoon salt
2 cups canned diced green chiles or
2-5 fresh green chiles, chopped finely
6 tablespoons fresh cilantro, chopped
8 cups of mild/medium store bought salsa

DIRECTIONS:  Makes 16 cups approximately.
1.  Combine all the ingredients together in a mixing bowl.
2.  You can substitute the chopped mango with canned crushed pineapple, fresh chopped peaches or diced avocados, corn, black beans.

Buon Appetito!

Baked Goat Cheese Dip

Fat Girl Trapped in a Skinny Body is one of my favorite blogs.  I love the author's humor and often lol when reading her post.  Her food looks great and is very different from my style of cooking.  I think one reason I like her blog so much is because I get ideas for foods that I wouldn't normally cook. For example, I have noticed that she often shares recipes that include goat cheese.  She even has a recipe for Goat Cheese Stuffed Cookies.  I had never tried goat cheese before and was really curious. I saw this recipe for Baked Goat Cheese Dip in Southern Living Magazine I thought I would give it a try.

Goat cheese has a very distinct flavor and reminds me a lot of feta cheese, which I love.  If you like feta, I think you will really enjoy this easy appetizer recipe.

 

Baked Goat Cheese Dip

Southern Living

DECEMBER 2010

Yield: 12 servings

Ingredients 

1 small onion, diced

1 tablespoon olive oil

2 garlic cloves, minced

2 tablespoons tomato paste

1/4 teaspoon dried crushed red pepper

Pinch of sugar

1 (14.5-oz.) can petite-diced tomatoes

1/4 cup chopped sun-dried tomatoes in oil

1/4 cup torn basil leaves

Salt and pepper to taste

2 (4-oz.) goat cheese logs, softened

1 (8-oz.) package cream cheese, softened

Assorted cut vegetables and bread cubes

Preparation

1. Preheat oven to 350°. Sauté onion in hot oil in a 3-qt. saucepan over medium-high heat 5 minutes or until tender. Stir in garlic and next 3 ingredients, and cook, stirring constantly, 1 minute. Stir in diced and sun-dried tomatoes. Reduce heat to medium-low, and simmer, stirring occasionally, 10 minutes or until very thick. Remove from heat, and stir in basil and salt and pepper to taste.
2. Stir together goat cheese and cream cheese until well blended. Spread into a lightly greased 9-inch shallow ovenproof dish. Top with tomato mixture.
3. Bake at 350° for 15 to 18 minutes or until thoroughly heated. Serve with assorted vegetables and bread cubes.
Make ahead: Prepare recipe as directed through Step 2. Cover and freeze up to 1 month. Thaw in refrigerator overnight. Let stand at room temperature 30 minutes. Bake as directed.

Buon Appetito!

Preventing Holiday Weight Gain Part 2 ~ featuring Registered Dietician, Jenny Cooper (including idea for figure friendly fruit dip)

        2. Don’t Drink Your Calories

Calories consumed from beverages can add up quickly and cause unwanted weight gain. Most beverages provide little to no fiber or protein (other than milk) so they do not keep you feeling full for very long. An 8 fl oz. glass of apple juice has an average of 120 calories and 0 grams of fiber, whereas a medium sized 5.5 oz. apple has 70 calories and about 3.5 grams of fiber. The whole apple would keep you full longer and have fewer calories and, therefore, would be a better choice than the glass of apple juice.  If you choose to have juice in the mornings, limit yourself to a 6-8 fl oz. serving of 100% fruit juice. Low fat dairy milk, soy milk or almond milk are acceptable caloric beverages to consume in moderation as these provide good sources of calcium, vitamin D and protein for not too many calories. Limit consumption of dairy including milk, yogurt and cheese to three fat-free or low-fat servings per day.

Rich hot chocolate and specialty coffee drinks can be a major source of excess calories during the colder winter months. The key to cutting calories on your specialty coffee favorites is to ask for a small serving size made with skim milk, no whipped cream and sugar-free syrup, if available. A 12 fl oz. tall Starbucks Gingerbread Latte made with 2% milk and topped with whipped cream has 260 calories. You can save 110 calories by order the “skinny” version of this drink made with skim milk and leaving out the whipped cream. Those small savings in calories can go a long way!  

Alcoholic beverages consumed in excess can also cause unwanted weight gain due to their high caloric content. One gram of alcohol contains 7 calories, whereas 1 gram of carbohydrates or 1 gram of protein contains 4 calories. One alcoholic beverage is equivalent to 5 fl oz. wine, 12 fl oz. beer, or 1.5 fl oz. (1 shot) of 80 proof liquor. This means a 12 fl oz. can of Bud Light with 12 grams of alcohol and 6.6 grams of carbs has 110 calories (12 grams alcohol x 7 calories per gram and 6.6 grams carbs x 4 calories per gram), a 5 fl oz. glass of red cabernet wine with 5.5 grams carbs and 15.2 grams alcohol has 127 calories, and 1 shot of vodka (minus the sugary mixer) with 14.9 grams alcohol has 103 calories. An 8 fl oz. serving of alcoholic Holiday egg nog can have as much as 400 calories!  As you can imagine, calories will add up fast if you’re consuming a few alcoholic beverages plus the food at that holiday meal.  The recommended limits for alcoholic are no more than 2 alcoholic beverages per day for men and no more than 1 alcoholic beverage per day for women.

Try to stay hydrated by drinking plenty of water throughout the day. Most people need 64 fl oz. of water per day. Try meeting your fluid needs through water by keeping a reusable bottle of water on hand to remind you to drink enough water throughout the day, or by placing four individual 16 fl oz. disposable water bottles in your refrigerator each day and drink all four by the end of the day. Be sure to drink water before, during and after exercise.  If you exercise strenuously for 1 hour or longer or exercise in extreme heat like Bikram yoga, you may need to replace the electrolytes lost through sweat by consuming sports drinks during your winter workout.

Stay tuned for part 3...

Jenny Cooper, RD, LDN

                                                                               

Hi! It's Joy!

About 8 years ago I realized that I was consuming a lot of extra calories in my drinks.  I used to love soda (approximately 120 calories in a can) and who doesn't love a cherry slush from Sonic Drive-In (170-620 calories depending on size) or limeade (110-370 calories) or better yet a cream slush (390-600 calories). This realization caused me to change my ways and I began drinking only water and coffee, of course.  When I have coffee I use fat free creamer and a small amount of sugar which has anywhere from 50 to 100 calories depending on the amount. This is my daily indulgence that I do not have to feel guilty about since I am drinking water the rest of the day. Now since moving to Italy I do have wine with dinner on many evenings, but even then try to limit it to one 4 oz. glass. 

Jenny mentioned glorious Starbucks, which I do miss dearly, where my drink of choice is a tall (12 oz.) skinny vanilla latte (90 calories). You can even order drinks in a short size (8 oz.). It is actually the perfect amount for me. It gives me that little boost I need for the day or the afternoon :) You can see a list of Starbucks drinks that are under 200 calories here.

Unfortunately there are no Starbucks here in Italy, but we do have awesome Italian espresso and cappuccinos. The Italians do not do large drinks so I do not feel guilty when ordering a cappuccino which is only about 8 oz. They are really good too and definitely better than Starbucks'.  They do not do flavored coffees though so I will just dream of the day I can once again enjoy my yummy skinny vanilla latte.

Fruit juices are another way that we often consume too many calories and by choosing fruit instead we stay fuller longer and with fewer calories. My sister-in-law introduced me to the most delicious fruit dip ~ low fat vanilla yogurt! That's it, nothing else. Just yogurt and fruit. I like to make fruit salad with chopped fruit of my choice and mix in some low fat vanilla yogurt. It is really good and healthy. Jenny recommends that we get 3 servings of dairy a day and low fat yogurt is a great source. I really like the Yoglait French Vanilla flavor. 

Figure Friendly Fruit Dip/Salad

fruit of your choice

low fat vanilla yogurt (a little goes a long way)

you can also add some granola to give it a nice crunch

If you prefer organic, Stonyfield is a good choice as well.

I hope these tips will help you to avoid weight gain during the holidays. I don't know about you, but extra pounds and debt are two things that I do not want following me into 2012!

Buon Appetito!

Preventing Holiday Weight Gain Part 1 ~ featuring Registered Dietician, Jenny Cooper (including recipes for Spinach Dip and Baked Balsamic Chicken)

The Holidays are here! With the bustle of decorating, shopping, spending time with friends and family and eating delicious food who wouldn’t agree that this is the most wonderful time of the year? But along with the fun and celebration of the holidays also comes worry and stress around holiday weight gain. The good news is, you can enjoy all of your favorite holiday foods without stretching your waist line.  The key to preventing weight gain during the holidays is the same as preventing weight gain any other time of the year: limit the amount of calories you take in through foods and beverages while also burning extra calories through physical activity. Where most of us get in trouble during the holidays is when we overindulge on holiday goodies for two months straight and we allow the busyness of the holiday season and the colder temperatures to interfere with our usual efforts in staying physically active. To help keep you on track this year in preventing those sneaky pounds from piling on, check out these top three ways to prevent unwanted holiday weight gain:

1.       Avoid Overindulging During the Holidays

It’s perfectly okay during the holidays to enjoy your favorite holiday goodies, but try to limit the amount of high calorie foods you eat by practicing portion control. This can be accomplished by eating from a small salad plate versus a regular sized dinner plate and by filling half of your plate with fruits and vegetables, a fourth of your plate with a lean protein food such as turkey or beans and the other fourth of your plate with a starchy carb food like a dinner roll or mashed sweet potatoes. At that holiday meal, you can also save your calories by choosing to eat only your favorite dishes and fight the urge to “sample” everything. For dessert try to choose your top two favorite desserts offered and cut very small slices of each to enjoy.

Avoid skipping breakfast to “save” calories for the big meal later. This will only cause you to overindulge during the meal. Have a breakfast consisting of protein, a whole grain and a piece of fruit. The protein and fiber from the breakfast meal will curb your appetite and control blood sugar until your next snack or meal. If your holiday meal is later in the day, be sure to have a healthy snack 1-2 hrs before the meal to, again, prevent you from overeating at the meal. Your snack should also contain some type of protein and fiber such as low fat cheese slices and whole grain crackers, unsalted trail mix with nuts and dried fruit or raw veggies and hummus.

Be sure to eat a healthy meal before heading out for that last minute shopping trip or when hitting the major after holiday sales, and carry a healthy snack with you to prevent being tempted by unhealthy fast food and convenient store snacks. White meat turkey on whole grain bread with veggies or tossed into a salad makes a great pre-shopping trip meal!   

Stay tuned for part 2...

                                                                                                 
                                                                                                           Jenny Cooper, RD, LDN

 Hi! It's Joy.

Jenny was talking about the importance of eating a well balance breakfast. I have a hard time finding something for breakfast that will stick with me all morning.  Recently, a friend told me about Bagel Thins. They are just like a bagel, but thinner (duh, I am sure you could have figured that out) and have about 1/2 the calories of a regular bagel.

I now eat a Bagel Thin sandwich and drink an 8 oz. glass of skim milk every morning for breakfast:

• 1 whole wheat bagel thin toasted
• 2 fried egg whites (mix 3/4 tsp. sugar with leftover egg yolks and freeze for later use)
• 1 slice of lowfat cheese 

This meal has approximately 300 calories, and it sticks with me until lunchtime even on days when I run 5 miles or more.

Jenny also mentioned eating a healthy snack a couple of hours before a big meal to curb your appetite. One of my favorite snacks is spinach dip with fresh veggies. Just look at these beautiful veggies at the local Italian market.

Spinach Dip

2 cups light or nonfat sour cream

1 pkg. frozen spinach (chopped, thawed, and drained)

1/4 cup chopped onion

3/4 tsp. dried basil

1/2 tsp. dried oregano

• Combine ingredients in a bowl and chill for at least an hour.
• Serve with raw carrots, broccoli, cauliflower, cucumber, celery, bell peppers, tomatoes, asparagus, sun-dried tomatoes, zuchinni, squash, snap peas or any veggie of your choice. 
• Can also be served in a round bread loaf.
• Also makes a great spread for sandwiches.

Jenny says that we need to include lean meats in our diet. Here is a really easy and juicy chicken dish to help you maintain your weight during the holidays. It is great hot out of the oven with veggies. Leftovers would be perfect tossed in a salad for that preshopping meal!

Balsamic Baked Chicken

Source: www.food.com

4 chicken breast halves, bone-in or skinless

1/4 cup balsamic vinegar

1 Tablespoon olive oil

1 1/2 tsp dried oregano

1 tsp kosher salt

1/2 tsp fresh ground black pepper

• Preheat oven to 400 degrees.
• Arrange the chicken bone side down in a 9 x 13 inch baking dish.
• Pour the vinegar over them and sprinkle evenly with the oil, oregano,  salt, and pepper.
• Bake the chicken 20 minutes and baste with the vinegar juices.
• Bake 20 minutes more (depending on size of breast) or until juices run clear.
• Serve chicken with juices spooned over them.

Servings one breast (94 g.)

calories 170.2

fat 10.1

protein 15.2

fiber <1 g

Buon Appetito!

Mexican Dip

I apologize that I haven't been consistently posting recipes lately. I am currently taking four accelerated college classes, so I have been a little busy. My write ups will probably be short and sweet until two of my classes end on November 7.

I am excited to share this yummy Mexican Dip recipe with you! I got this from a good friend when we lived in Meridian, MS. She now lives in Texas, and I am in Italy, but thanks to Facebook we can still keep in touch. I am so thankful for the friends all over the world that the Lord has brought into my life. Each new friend makes my life so much richer, and I am truly grateful!

Mexican Dip

2 pkg. 8 oz. cream cheese (I use 1/3 less fat)

¾ cup mayo (I use light)

3 T. taco seasoning

2 green onions, sliced (set aside 2 T. for topping)

1 cup diced red bell pepper

¾ cup salsa

1 garlic clove, pressed

1 can black beans, drained and rinsed

1 can whole kernel corn, drained

Combine cream cheese, mayo, and seasoning until smooth. Set about 1 cup aside, spread the rest on bottom of serving dish and about ½ way up sides. Slice green onions and set aside 2 T. for top. Combine green onion, red bell pepper, salsa, garlic, beans, and corn. Spread ½ of salsa mixture over cream cheese layer. Repeat both layers. Sprinkle 2 T. green onions on top.

Brickle Bit Fruit Dip

I received this recipe from my bff about 15 years ago. I always think of her every time I make it. It is a nice change from the typical marshmallow cream fruit dip and is always a hit whenever I take it to gatherings. 

 The recipe calls for brickle bits which I can't get here in Italy, so I crushed up a few Heath candy bars instead. It was delish!

Brickle Bit Fruit Dip

8 oz. cream cheese (I use 1/3 less fat)
1/3 cup brown sugar
¼ cup sugar
1 tsp. vanilla extract
6 oz. brickle bits

Combine cream cheese and brown sugar and let set for 15 minutes. Combine rest of ingredients and chill for 8 hours to allow the brickle bits to soften. Serve it with any fruit, but I prefer to serve it with apples.