Roasted Green Beans with Sun-dried Tomatoes

I'm back!! It feels so good to sit here and type this blog post. Life is slowing down a bit and I am loving it!!! I hope you all enjoyed a great summer. Fall will be here before we know it and soon I will be posting yummy fall comfort foods. The leaves here in Maryland are already starting to fall, which seems odd since it is in the 90s today. In Sicily we didn't experience fall like in the states so I am looking forward to the trees changing colors soon. We have gorgeous views from our house and can't wait for the sea of green trees to change to autumn shades.

Veggies are so important to a healthy diet and should be served with each meal. I don't know about you, but it is always a challenge to come up with new ways to cook vegetables. One of my favorite ways to prepare vegetables is to roast them. Roasting is super easy and a really healthy way to enjoy your favorite veggies.

I love this recipe; the combination of green beans and sun-dried tomatoes is perfect. While living in Italy sun-dried tomatoes became one of my favorite foods. I love them in salads, on sandwiches, and in pasta.

This recipe calls for fresh green beans. You could use frozen, too. It also calls for pine nuts. I had a ton of pecans so that is what I used. It still turned out scrumptious.

Buon Appetito!

Roasted Green Beans with Sun-dried Tomatoes

source: Southern Living November 2010

serves: 8-10

prep time: 15 minutes

cook time: 25 to 30 minutes

for 8 servings:

calories 178 

fat 15.1

1 1/2 fresh green beans trimmed

1/2 cup sun-dried tomatoes in oil, chopped

1/3 cup pine nuts

3 Tbsp butter, melted

3 Tbsp olive oil

1 tsp

1/2 tsp pepper

Preheat oven to 425 degrees. Toss together all ingredients. Place mixture on a 18 x 12 inch jelly-roll pan. Bake 12 to 15 minutes or to desired degree of doneness, stirring twice. 

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!

Marinated Grilled Veggie Skewers

These delicious marinated grilled veggie skewers would make a perfect addition to your Memorial Day cookout. I made this recipe several weeks ago when we had our Italian friends over for dinner and karaoke. We planned to cookout steaks and chicken so when I came across this recipe I thought it would be a perfect compliment. It is super easy and doesn't take a lot of time to prep which is great when trying to prepare several other dishes. The marinade can be made the day before and then simply add the veggies a couple hours before grilling.


These veggies made such a pretty presentation and were a big hit with everyone at the party. They are really healthy so you can save those calories for dessert!



I used the recipe as a guide, but didn't follow it exactly. You can use whatever vegetables you like. I did not add the crushed red pepper since I wasn't sure if my guests would like them spicy.

Marinated Grilled Vegetable Skewers Recipe

Source: www.divinedinnerparty.com

Ingredients:
Veggies:
1/2 C. thickly sliced zucchini
1/2 C. red bell pepper chunks
1/2 C. yellow bell pepper chunks
1/2 C. thickly sliced yellow squash
1/2 C. wedged red onion
16 fresh mushrooms
16 large cherry tomatoes
Wooden skewers


Marinade:
1/2 C. olive oil
1/3 C. soy sauce
1/3 C. lemon juice
2 tbsp. balsamic vinegar
3 cloves garlic, crushed
2 tbsp. honey
2 tsp. dried oregano
1/2 tsp. crushed red pepper (optional-- only if you like heat)


Instructions:
1. Place all your veggies in a large mixing bowl or resealable plastic bag.
2. In a separate small bowl, combine the marinade ingredients.
3. Pour over veggies and marinate at least 30 minutes, up to 2 hours.
4. Soak skewers one hour in water.
5. Preheat the grill to medium heat.
6. Place your veggies on the skewers, dividing them evenly. Reserve the marinade.
7. Grill veggie skewers directly on oiled grill rack for about 15 minutes, till crisp-tender. Brush occasionally with reserved marinade.

Cold Marinated Veggie Variation: Don't have time or space to make your veggies on the grill? Turn your veggies into a cold salad, instead.
If you know you're tight on time, this is a good element of your dinner party menu for the grill to make ahead of time. In this case, you can take carrot slices, chopped Brussels sprouts, broccoli, asparagus, and cauliflower and turn them into a cold salad by simply adding some chunks of provolone, mozzarella, salami, ham, and a little vinaigrette – fast, easy and very appealing!

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!

Copycat Olive Garden Salad

Typically when someone is called a copycat it is not meant to be a compliment, but I guess that depends on who or what you are accused of copying. If someone were to tell me that I was a Celin Dion copycat, I would definitely not consider that an insult, but since I can't sing very well I don't have to worry about that ever happening :)

I think it is best to be original. I don't like to copy others; instead I like to get "inspiration" from others. For instance, I am not a fashionista, but I can identify those who are and get inspiration on how to dress.

There are times however when something is so good you just need to flat out copy the original. This is definitely true with this salad recipe. I am sure that many of you have enjoyed the wonderful salad at Olive Garden Restaurants. Their unlimited soup, salad, and breadstick deal is awesome! I could just about eat my weight in the salad. I was so excited when I came across this recipe a few months ago at www.tammysrecipes.com. I filed it away in my recipe binder waiting for just the right occasion. About a month ago my neighbor had a girl's movie night/Wii dance party. It was loads of fun! I took this salad to the party and it was a hit! It really does tastes just like Olive Garden's salad. So in this case, being a copycat is a good thing.

Olive Garden Salad and Dressing

Yield: 8-12 servings

 Salad Ingredients:

1 bag American Blend Dole Mix
4-5 slices red onion
1 can Black Olives chopped or sliced (I prefer to use kalamata olives.)
2-4 Pepperoncini peppers
1/2 cup or more Croutons (for gluten free, don't add croutons)
1 Tomato, chopped
Freshly grated Parmesan cheese

Dressing Ingredients:

1/2 cup Mayonnaise
1/3 cup White Vinegar
1 Tbsp. Vegetable oil
2 Tbsp. Corn Syrup (I add a tad bit more since I like the dressing a little sweeter.) 
2 Tbsp. Parmesan cheese
2 Tbsp Romano cheese
1/2 tsp Garlic salt or clove
1/2 tsp Italian Seasoning
1/2 tsp. Parsley Flakes
1 Tbsp. Lemon Juice

Instructions:

1. Combine salad ingredients and toss.

2. Whirl all dressing ingredients in the blender and pour over salad, coating well. Toss if desired. Sprinkle parmesan cheese over top and serve.

Buon Appetito!

Oven-Fried Eggplant

What is large, purple, and has a round bottom? No, it's not Grimace, the Ronald McDonald character, or Barney the dinosaur. It's an eggplant or melazana in Italian.

There are many different varieties of eggplant. Some are small ivory-white and plump; they may be pink or purple and flecked with white irregular stripes. In Asia, they are tubular and usually straight or slightly curved. In Thailand, the eggplants are not much bigger than peas. Colors range from black, to purple to orange, green and white. They have a tender, slightly sweet flesh.


The majority of eggplants found in most grocery stores are dark purple or almost black and can be long and slim or fat. All have a similar bland yet smoky flavor and the flesh is spongy to the touch when raw, but soft after cooking. When purchasing, eggplants should feel heavy and quite firm to the touch, and have a glossy, unblemished skin. They will keep well in the salad drawer of the refrigerator for up to two weeks. (Source: The World Encyclopedia of Cooking Ingredients)


When cooking eggplant it is best to “salt” them first. Cut eggplant into ½ inch slices and sprinkle a generous amount of salt and allow to stand for one hour. This will out draw the excess moisture. Rinse well patting with paper towel to dry. Eggplants will absorb large amounts of oil when cooking and removing the excess moisture helps to reduce this.


You may get tired of me writing things like, "before moving to Sicily I had never eaten _____ or before moving to Sicily I rarely ate _____, or before moving to Sicily I didn't know what ______ was". I have been exposed to many different foods the past two years so I apologize if it gets annoying. Forgive me for saying again, but eggplant is another food that I didn't eat very often before moving to Sicily. Eggplant is very popular in Italy. Some of the most popular eggplant dishes are Pasta al a Norma (which is spaghetti with red sauce, fried eggplant and grated salty ricotta cheese),  Eggplant Caponata, (my favorite Italian antipasta), and Eggplant Parmigiana. Eggplant is also delicious simply sautéed or fried and served as a side dish or even as a topping for sandwiches. You cannot live in Sicily without at least trying eggplant.


I typically fry eggplant when serving as a side dish. It is really tasty, but very fattening. So when I came across this recipe for baked eggplant I thought I would give it a try. Oh my goodness was it good! No lie; it was even better than fried. If you like eggplant you have to try this guiltless recipe!

Oven-Fried Eggplant
Source: The Complete Cooking Light Cookbook
Prep: 11 minutes
Cook: 24 minutes
Yield: 4 servings (serving size: 3 slices)

1/2 cup fat-free mayonnaise
1 tablespoon minced fresh onion
12 (1/2-inch-thick) slices unpeeled eggplant (about 1 pound)
1/3 cup dry breadcrumbs
1/3 cup grated Parmesan cheese
1/2 teaspoon dried Italian seasoning
Cooking spray

1. Preheat oven to 425 degrees.
2. Combine mayonnaise and onion; spread evenly over both sides of eggplant slices. Combine breadcrumbs, cheese, and Italian seasoning in a shallow bowl; dredge eggplant in breadcrumb mixture.
3. Place sliced eggplant on a baking sheet coated with cooking spray. Bake at 425 degrees for 12 minutes. Turn eggplant over; bake 12 minutes or until golden.

Calories: 121
Fat: 2.8g
Protein 5g
Carb 19.8g
Fiber 3g

Basil Pesto

If you are looking for a quick, simple, delicious dish pesto pasta is a great choice. The main ingredient in this dish is fresh basil, lots of fresh basil. Pesto is so versatile. It can be tossed with many different types of pasta (spaghetti, linguine, penne, bowtie etc.) and is also delicious as a spread for baguette style bread, sandwiches, or even meat. I love using it in eggs or omelets, too.

Believe it or not, I had never used fresh basil before moving to Italy. Dried basil was always more convenient and I never really thought about using fresh. The smell of fresh basil is wonderful, and I think I will always associate it with Sicily. Pasta, fresh baked bread, olive oil, wine and fresh basil will mentally bring me back to this beautiful island. 

I highly recommend using a food processor for making the pesto. If you don't have a food processor you can use a blender, but it doesn't chop the basil as well.

Last summer I purchased a basil plant, but it didn't grow very well so now I just buy basil whenever I need it. What are some of your favorite fresh herbs? Do you grow them inside or outside? I would love to hear your herb growing tips.

Pair this pesto pasta dish with bruschetta, and a green salad for a quick delicious Italian meal!

Basil Pesto and Pasta

 

Source: Southern Living Ultimate Cookbook

Prep: 10 minutes

Cook: 10 minutes

Yield: 6 side dish servings

¼ cup pine nuts or walnuts

½ cup packed fresh basil leaves

¼ cup fresh parsley sprigs

¼ cup freshly grated parmesan cheese

1 clove garlic, halved

¼ tsp. salt

¼ tsp. pepper

¼ cup olive oil

 6 ounces pasta

·         Toast pine nuts in a small skillet over medium heat 1 to 2 minutes. If desired.

·         Process nuts, basil, and next 5 ingredients in container of a food processor or electric blender 2 minutes or until smooth. (If using a blender, coarsely chop herbs before processing.) Gradually pour oil through food chute with processor running until a paste forms.

·         Cook pasta according to package directions; drain. Spoon pesto mixture over pasta; toss gently, and serve immediately.

Buon Appetito!

Pistachio Pasta

photo from www.wikipedia.com

The pistachio nut is not a food that I was very familiar with before moving to Italy.  My only experience with pistachio flavor was pudding from a box.  While growing up my mom would make a layered dessert with pistachio pudding for my dad on special occasions.  I couldn't stand that stuff. It really turned me off to anything pistachio. Soon after moving to Sicily I discovered pistachio gelato (ice cream). The gelato was super delicious and opened up a whole new world of green nutty goodness. Pistachio is one of Italy's most popular flavors and they pride themselves in the plethora of foods that contain the delectable nut.  In the voice of Bubba Gump, "Dey's uh pistachio gelato, pistachio pasta, pistachio cakes, pistachio candy (torrone), pistachio pesto, pistachio creme, pistachio crepes, pistachio cannoli, pistachio liquor, pistachio arancini (rice balls) pistachio salami. That, that's about it."  I am sure there is more that I am leaving out.

Italians dedicate entire festivals to particular foods including strawberry, artichoke, lemon, almond, gelato, ricotta, onion, wine, olives, and more. In October of every year, Bronte, Sicily hosts a pistachio festival. It is one of the largest food festivals in Sicily. In 2010 we enjoyed the festival with some of our Italian friends. This past October we attempted to go with my in-laws, but after sitting in traffic for about 3 hours we turned around and went home. Although we didn't make it to the festival, we enjoyed some quality family time in the car :)

Here are some pics from the 2010 festival.

Merchant making torrone which is similar to peanut brittle, but made with pistachios

Torrone before being cut

Torrone - This stuff is addictive!

Italians even have pistachio jeans ;)

Salami and Jello Pistachio

The white sign says, "eggplant with pistachio pesto". The yellow sign says, "horsemeat sandwich"!

 The recipe that I would like to share with you is for Pistachio Pasta. This recipe comes from the Italian cooking school I attended two years ago. It is super simple to make and so delicious. I cooked this for my in-laws when they were here in the fall and they really enjoyed it.

Pistachio Pasta

400 grams or about 1 pound penne pasta 

100 grams or 1/2 cup finely chopped pistachios

50 grams or 1/4 cup chopped onions

200 grams panna or about 7 ounces heavy cream

Salt and pepper to taste

30 grams or 2 tablespoons butter

20 grams or 1.5 tablespoons olive oil

Parmesan

Finely chop the onion and sauté in olive oil and butter in a saucepan. Add the chopped pistachios, salt and pepper, and cream. Heat, but do not allow to boil. Meanwhile cook pasta in boiling salted water, allow it to cook until it is al dente. Drain then mix with pistachio sauce. Stir in parmesan to taste.

As an option you can add some pancetta (Italian bacon).

photo from umamitopia.com

Fry it in the pan prior to sautéing onions. Remove pancetta and sauté onions in pancetta grease, oil, and butter then follow the recipe as written adding the pancetta back in with the pistachios. It adds a nice flavor and satisfies the carnivores in the family.

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!