Tuesday, October 30, 2012

Healthy Inspiration from SparkPeople


Motivational Quote - Motivation is what gets you started. Habit is what keeps you going.

copied from Sparkpeople

Wednesday, October 24, 2012

carrot cake cupcakes

Carrot cake rules. It's thick, sweet, delicious and slathered in cream cheese frosting. Mmmmmm! But since the nutritional stats on the average carrot cake are pretty horrendous, we decided to create our own guilt-free version. We made ours as cupcakes, 'cuz cupcakes are cute, fun, and, best of all, portion-controlled (it's too easy to cut yourself sliver after sliver with a full cake). But if you want, you can easily whip up a classic cake with this recipe -- just add 10 minutes to the cooking time. Here it is now...

Ingredients:
For cupcakes: 1 1/2 cups shredded carrots, roughly chopped if shreds are long
1 cup (1/4th of box) Pillsbury Moist Supreme Reduced Sugar Cake Mix, Classic Yellow
3/4 cup whole-wheat flour
3/4 cup canned pure pumpkin
2/3 cup fat-free liquid egg substitute (like Egg Beaters Original)
2/3 cup canned crushed pineapple in juice (not drained)
2/3 cup Splenda No Calorie Sweetener (granulated)
1/4 cup raisins (not packed)
2 tbsp. brown sugar (not packed)
1 1/2 tsp. pumpkin pie spice
1 1/2 tsp. cinnamon
1 tsp. baking powder

For frosting:
4 oz. fat-free cream cheese, softened
1/3 cup Fage Total 0% Greek Yogurt (or another thick, plain fat-free yogurt)
1/2 cup Splenda No Calorie Sweetener (granulated)
1/2 tsp. vanilla extract

Directions: Preheat oven to 350 degrees. In a medium bowl, combine all dry cupcake ingredients except for the carrots and raisins (in other words -- cake mix, flour, Splenda, brown sugar, pumpkin pie spice, cinnamon, and baking powder). Mix well and set aside. In a large bowl, mix together pumpkin, egg substitute, and 1/4 cup water until blended. Add the contents of the medium bowl to the large bowl. Using a wire whisk or fork, blend until just mixed. Then, stir in the carrots, pineapple, and raisins. Spray a 12-cup muffin pan with nonstick spray. Evenly distribute cake mixture among the cups, and place in the oven to cook for 20 - 25 minutes (until a toothpick poked into the center of one comes out clean). While the cupcakes cook, combine all the frosting ingredients in a small bowl. Using a whisk or fork, blend until smooth. Place frosting in the fridge to chill. Once cupcakes are fully cooked, remove the pan from the oven and allow to cool completely. Then plate cupcakes, and spread frosting evenly over tops. Refrigerate until frosting has set and you're ready to serve. Enjoy!!! MAKES 12 SERVINGS

Serving Size: 1 frosted cupcake
Calories: 130
Fat: 1g
Sodium: 205mg
Carbs: 26g
Fiber: 2.5g
Sugars: 10g
Protein: 5g

PointsPlus® value 3*
Carrot Cake, Average
Carrot Cake, Average
 

copied from: hungrygirl.com

Monday, October 22, 2012

Kale and Potato Soup with Turkey Sausage

 



 
Back from vacation and back to the stove. Made this soup today. With the cooler weather thought this would be a perfect meal to make for dinner. It is so good. Really hit the spot. Hope you enjoy this recipe as much as I did.
 


Kale and Potato Soup with Turkey Sausage
Gina's Weight Watcher Recipes
Servings: 4 servings Size: 1/4th Old Points: 5 pts • Points+: 6
Calories: 284.1 • Fat: 5.0 g • Carb: 37.6 g • Fiber: 5.5 g • Protein: 22.6 g • Sugar: 2.4 g
Ingredients:
  • 1 lb reduced fat, turkey sausage
  • 1 lb kale, stems removed, leaves shredded
  • 1 tsp olive oil
  • 1 onion, chopped
  • 1 medium carrot, sliced
  • 4 cloves garlic, chopped
  • 6 cups fat free chicken broth
  • 3 medium new or red potatoes, peeled diced into 1/4 inch pieces
  • 1 pinch dried red pepper flakes
  • salt to taste
  • 1/4 tsp fresh ground pepper

Directions:
In a large pot, cook sausage over low heat. Turn and cook until brown, about 10 minutes. Remove from pot and let cool. Cut sausage into slices. Remove fat from pot.
Add oil to pot, add onion and cook on medium until translucent, about 5 minutes. Add garlic and cook 1 minute more.
Add broth carrots, and black pepper, bring to a boil and cook 5 minutes. Add sausage, potatoes, red pepper flakes and bring back to a simmer. Cook covered for about 4 minutes. Add kale and bring back to a simmer. Cook partially covered until the potatoes and kale are cooked. Adjust salt if needed.

 







Friday, October 5, 2012

Sharing some great breakfast ideas.

Shared from Greatist Daily. It is a really great site that I get a lot of great information from. Hope you all enjoy and maybe even try some of these great breakfast idea.

 

30 Healthy Breakfast Snacks for Mornings on the Run

by Kate Morin · about a month ago · Health
30 Healthy Breakfast Snacks for Mornings on the Run
Photo by Perry Santanachote
When it comes to breakfast, the options are endless. Pancakes or waffles? Bacon and eggs? Muffin, followed by a pastry? So why limit chowing down on delicious breakfast foods to the morning hours? Here are 30 healthier snack options to keep filling those breakfast food cravings all month long.

Better Breakfast Snacks

1. Pumpkin and Granola Parfait: This one’s perfect to try out as fall sets in. In your favorite small Tupperware container (with a reliable lid!), top plain Greek yogurt with canned pumpkin puree and a handful of granola, then sprinkle with cinnamon. The best part? Pumpkin is a bonafide superfood rich in beta carotene, which is essential for eye health.
2. Peanut Butter Banana Smoothie: Smoothies are a perfect on-the-go snack any time of day. Blend 1 frozen banana, 2 tablespoons natural peanut butter, 1 cup soy or almond milk (which keep longer out of the fridge than regular milk), and a few ice cubes. (Add a scoop of your favorite chocolate or vanilla protein for an extra protein boost.) If this is a morning snack, keep it in a tight-sealing container and throw it in a gym or work bag. For an afternoon boost, prep it the night before and freeze, remove in the morning, and it will be thawed and ready to enjoy after lunch.
3. Zapped Scrambled Eggs with Veggies: Yes, it’s possible to make really good scrambled eggs in the microwave. And it’s easy! Beat 2 eggs, throw in a microwave-safe container, add 1 handful of your favorite veggies (cherry tomatoes and spinach leaves work well), and a sprinkle of cheese. Zap the mixture for 30 seconds, stir, and cook another 30 seconds, or until eggs are solid. Throw a top on the container to eat later, or store the raw mixture in a fridge until ready to heat and eat.
4. Breakfast Burrito: Who doesn’t love a burrito? Breakfast burritos are a great, easy snack to keep on hand. Scramble 2 egg whites, ¼ cup black beans, 2 tablespoons salsa, and 2 tablespoons shredded cheese, and wrap in 1 small whole-wheat tortilla. Make a bunch, wrap in foil, and keep in the freezer for whenever the craving hits. Protein from the eggs and black beans keep you fuller longer, and the spicy salsa keeps things interesting. Try assembling and wrapping each half separately for more snack-friendly portions.
5. Healthy Morning Glory Muffins: An oat-based muffin packed with healthy carrots and zucchini, lightly sweetened with raisins and just a pinch of sugar makes a perfect breakfast or snack. Use a mini-muffin tin for smaller portions, and eliminate or cut back on the brown sugar or choose a healthier substitute to cut back on sugar.
Peach Yogurt Parfait
6. Fruit and Yogurt Parfait: One of the easiest, healthiest, and tastiest snacks (or breakfasts) out there is a classic fruit and yogurt parfait. The best part? It can really be made with any toppings you like. Try choosing fruits that are in season locally for the most flavorful options (try our stone fruit salad for summer, and opt for apples come fall).
7. Breakfast Quinoa Bites: Here’s a new way to enjoy quinoa — make mini quinoa breakfast quiches! In a medium bowl, combine 2 cups cooked quinoa, 2 eggs, 1 cup your favorite veggies (spinach or zucchini work well), 1 cup shredded cheese, and a sprinkle of salt and pepper. Portion into a lightly-greased mini muffin tin, and bake at 350 degrees for 15-20 minutes. These are easy to bring along and delicious to enjoy warm or cold.
8. Fruit and Yogurt Smoothie: Here’s a simple and delicious smoothie recipe for the morning rush. Blend 1 cup plain Greek yogurt with 1 cup frozen fruit (banana and berries work very well) with ½ cup liquid (milk, juice, coconut water — whatever you like). Freeze overnight and thaw throughout the day to enjoy in the afternoon, or blend up in the morning.
9. Leftovers n’ Eggs: Stuck with last night’s leftovers? Place a scoop of leftover roasted veggies, potatoes, or meat in a container, top with a cracked egg, and heat in the microwave until the egg white is cooked through, 30 to 45 seconds. (Or prep in the oven.) Feeling fancy? Sprinkle with some freshly grated parmesan cheese.
10. Egg Muffins: Finally, a muffin without all the carbs. Plus, these guys are simple to make. Beat 10 eggs, ¼ cup chopped onion, 3 handfuls of spinach, 1 shredded zucchini, ½ a bell pepper (chopped), 4 slices cooked bacon or ham, chopped, and a sprinkle of salt and pepper. Divide egg mixture evenly in a lightly-greased muffin tin, and bake for 20-25 minutes at 350 degrees. Zap it for a few seconds in the microwave before serving.
11. Fruity Breakfast Quinoa: Cooking quinoa in milk (cow, soy, or almond) and adding some sweet spices and fruit makes for a great substitute for classic hot breakfast cereals. Plus, it’s high in protein and essential amino acids like lysine, which is essential for tissue growth and repair. Simply cook quinoa according to package instructions, but substitute milk for water, and add some cinnamon or nutmeg instead of salt and pepper. Top with fresh berries and chopped roasted nuts.
Strawberry Waffle
Photo by Jordan Shakeshaft
12. Waffle PBJ-Wich: Try this sweet take on a classic breakfast sandwich the next time eating on the go. Prepare 1 whole-grain toaster waffle and slice in half. Spread with 2 tablespoons nut butter and layer 2-3 sliced strawberries on top in place of the traditional jelly (to cut down on sugar).
13. Zucchini Bread Oatmeal: Take a classic baked loaf and make it into oatmeal with this recipe! Adding shredded zucchini to oatmeal is a great way to fit in an extra serving of veggies. Throw on a handful of toasted walnuts or pecans for some added crunch.
14. Quinoa Fruit Salad: Spice up a plain old fruit cup with a scoop of superfood quinoa. Toss the whole shebang around until the quinoa is evenly distributed through the fruit. Add a scoop of plain yogurt and a drizzle of honey for a little extra body.
15. Oatmeal Squares: Oatmeal is a great option for a hearty snack or breakfast, but what’s the best way to make it into a more convenient and portable snack? Bake it into squares!
16. Ricotta and Tomato Breakfast Sandwich: Here’s a healthier take on the classic breakfast sandwich: Take 2 slices of a hearty whole-grain bread (extra points for a fresh-baked variety). Spread each slice with 1 tablespoon ricotta cheese and sprinkle with kosher salt and fresh cracked pepper to taste. Add 1-2 hearty slices of fresh beefsteak tomato (blotted with paper towel to remove excess liquid) and enjoy.
17. Savory Oatmeal with an Egg: Try taking oatmeal to a whole new level by making it savory. Prepare as usual with milk or water, but add a pinch of salt and pepper instead of any cinnamon or sugar, and top with an over-easy or poached egg. Sprinkle with a little cheese for an extra yummy kick.
Zucchini Muffins
Photo by Perry Santanachote
18. Zucchini Muffins: Any way that fits a serving of veggies into a delicious baked good is a winner in my book. These zucchini and banana muffins with flaxseed fit three healthier options into one easy-to-tote package.
19. Peanut Butter Banana Oatmeal Breakfast Cookies: Cookies, for breakfast? Yes please! While Oreos or Chips Ahoy may not make a balanced breakfast, a homemade cookie made of banana, peanut butter, protein powder, and oats is a wholesome choice. Plus, you can pick and choose what you like to mix — go for almond butter and raisins in one batch, or peanut butter chocolate chip in another.
20. Egg and Cheese Cups: Fried eggs are great, but what about baking a whole egg with veggies and cheese and skipping the added oil? Try making a pan of these egg and cheese cups at the beginning of the week and bringing one along each day. (Pro Tip: If you use the individual silicone muffin molds, it makes the egg cups even more portable for on-the-go snacking.)
21. Homemade Instant Oatmeal: For anyone with a microwave or hot water at their disposal, these customized instant oatmeal packets are fantastic to have on hand. Instead of purchasing pre-made oatmeal packets, assemble your own in ziplock baggies using whole rolled oats, cinnamon, and mix-ins like raisins and nuts.
22. Overnight Oats: This is the ultimate lazy-person breakfast. The night before, combine ½ cup milk, 1/3 cup rolled oats, ½ a banana (mashed), ¼ cup chopped nuts, and a sprinkle of cinnamon in sealed Tupperware container. By morning, you’ll have delicious cold overnight oats! These can also be heated in the microwave for 1-2 minutes if in the mood for something warm.
23. Frozen Nutty Banana: Say banan-YEAH to this healthy snack. Cut 1 firm (but ripe) banana in half and un-peal. Arrange on a small baking sheet or freezer-safe plate, and spread each half with 1 tablespoon almond butter evenly (on the sides not touching the plate). Here’s the fun part: Stick whatever toppings you like on top of the almond butter — our favorites are granola, chia seeds, or flax seeds and cinnamon. Insert a popsicle stick or skewer into the cut end of each half, and freeze until solid (at least 2-3 hours).
Breakfast Quinoa
Photo by Aylin Erman
24. Chocolate Banana Breakfast Quinoa: Here’s one healthy way to have chocolate for breakfast: a bowlful of quinoa makes for a protein-rich filling breakfast, and the banana even adds a serving of fruit.
25. Fruit Soup: There are just two ingredients in this tasty, cool snack: Cold fresh fruit, and cold milk. Chop 1 cup of fruit of your choosing (peaches, plums, berries, and mango are delicious!) and combine in a container with ½-1 cup milk of choice. Keep chilled until ready to enjoy.
26. Apple Surprise: This is a perfect pick for apple season, Cut 1 apple in half and remove the core (plus a bit of the extra flesh around the core). Drop 1 tablespoon nut butter between the two holes, and sprinkle in 1 tablespoon granola. Wrap up the whole apple in plastic wrap or foil to save for later, or enjoy as is bite-by-bite.
27. Egg White Sandwich: Who doesn’t love a classic egg sandwich? Try giving it an extra healthy twist. Microwave 2 egg whites along with 1 handful spinach and a sprinkle of salt for 30-45 seconds. Place in a whole wheat English muffin or sandwich thin with 1 slice of cheddar cheese (optional). Wrap in foil so the cheese melts evenly, and enjoy whenever the craving hits!
28. PBB&C: Say what? A PBB&C is a great twist on the classic PB&J — peanut butter, banana, and chia. Try adding this superfood twist to the classic PB sandwich with ½ a banana (sliced) and a sprinkle of chia, which is packed with vitamins and minerals (like six times more calcium than milk!).
29. Berries and Oats Microwave Muffin: Muffins from the microwave? Yep, it’s possible! Add 1/4 cup quick oats, 1 egg, a handful of berries, and a sprinkling of brown sugar to a mug and mix until evenly combined. Microwave on high for 1 minute, remove to take a look, and keep cooking for 30 seconds at a time until the muffin looks firm.
30. Strawberry Banana Quinoa Muffins: By this point, I think the Greatist team believes quinoa makes anything better. So, muffins? It’s a no brainer. Try these strawberry quinoa muffins for an easily-packed snack or breakfast (or after lunch treat). Fruit + Quinoa + Oven = DELICIOUS

Thursday, October 4, 2012

Today's Inspiration

 
  
"Nobody can go back and start a new beginning, but anyone can start today and make a new ending."



SparkPeople's Coach Tanya says:Say goodbye to feeling guilty after eating emotionally. Say hello to feelings of empowerment that come from making conscience decisions about what and when you eat.
- Maria Robinson

Tuesday, October 2, 2012

"When you dance, your purpose is not to get to a certain place on the floor. It's to enjoy each step along the way."
- Wayne Dyer