Wednesday, February 27, 2013

Blueberry Almond French Toast

 The first time I had "healthy" French Toast at a restaurant, aka egg whites and wheat bread modifications, I was stunned by how similar it tasted to the bad stuff. So I decided to take it a step further and make a truly healthy version.

All you need is:

  • Multigrain bread (this recipe is for two slices)
  • 1 cup almond milk
  • 1/3 cup egg whites
  • cinnamon to your liking
  • 1/2 teaspoon agave
  • sliced almonds to your liking
  • granulated Splenda (optional)
  • cooking spray (Smart Balance, preferably)
To make, combine the almond milk, egg whites, and cinnamon. Whip it good, and saturate your bread. 

Heat your stove on on medium, coat your pan with cooking spray, and put your bread on the pan.

Drizzle 1/4 teaspoon of agave on each side of the bread before you flip, as the picture shows. This will sweeten your bread enough so that syrup is not needed. 

Flip your bread, then throw the blueberries in (to your liking). If you want them to caramelize, add some Splenda and let it chill for 1 minute. Either way, the heat will bring out the berries' natural sugars, and add some yummy sweet.

Once the minute passes, put it all on a plate and add the sliced almonds. You're all set! 

 The calorie count?

  • Multigrain bread - 220 calories
  • 1 cup almond milk - 30 calories 
  • 1/3 cup egg whites - 42 calories
  • cinnamon to your liking - 5 or more calories 
  • 1/2 teaspoon agave - 30 calories
  • sliced almonds to your liking - about 30 calories 
  • granulated Splenda (optional) - 0 calories
357 calories

For a little something extra, Greek yogurt with honey goes amazing on the side. 

If you have any questions, comment or let me know! This is a great recipe for the whole family. If you need an extra boost of sweets, some fat free whipped creme can be a great option.

Glad to be back on the blogging streak! Happy eating and reading, everyone. 

Tuesday, February 26, 2013

Isn't getting sick awful?

Since Sunday night, I have been MIA with some paralyzing stomach virus. Well today actually, I've been able to get up and am sitting at the airport waiting for my flight home from NYC.

Me freaking out when I was sick is an understatement. I was sobbing as I threw up, because I had so much to do, missed my mom taking care of me, and was scared to lose the muscle I worked so hard to gain.

Anyway, after my dramatic episode and with my aunt's help, I started eating(ish) and drinking the right things. And though I am not a doctor, I thought that I'd share what worked to getting me on the road to recovery.

1) Ginger root tea: My aunt made me a hot cup of tea with real ginger root. It was more mild than ginger tea from a tea bag so I was able to stomach it.

2) Apple cider vinegar: For whatever reason, this vinegar works wonders for health purposes. Two of my aunts have a couple teaspoons diluted in water daily. Reader's Digest calls it a "kitchen cabinet cure" and I believe it because it helped get my fever down.

3) Fancy water: When I feel this crappy, I will straight up splurge on a big bottle of $5.00 Voss water. It's mental, yes, but staying hydrated is the best way to get well and avoid a trip to the ER. So treat yourself to some Artesian water if you can stomach keeping anything down. Smart Balance is good too because it has electrolytes, which are important when you are not able to keep food down.

4) Fiberless cereal and rice milk: Avoid lactose and drink rice milk; the components can help settle your stomach. Eat a bland cereal like cornflakes to avoid tummy upset.

Also, as soon as you can stomach it, eat. I am having a banana smoothie right now, but had cereal last night because my stomach was OK with it. Don't relish in your flu-related weightloss and take advantage of your lack of appetite by not eating. It's terrible for your body, and does not let you lose weight the right and smart way.

Saturday, February 23, 2013

Airport Time

Early flight to NYC = healthy and portable breakfast in my purse. Boiled eggs (whites ingested only), toasted English muffin dry, and organic blueberries.

It's so easy to indulge at the airport, so bring food with you. If you don't have time, compromise. Get half a wheat bagel and lite cream cheese, or modify a breakfast sandwich by asking for no cheese and less meat. Don't be afraid to ask for modifications even if no one else is doing it. You'll be the awesome one in the end.

Friday, February 22, 2013

Once upon a time...


I was 19 and looked like this ----->.
The woman next to me is my mom. She was 51 in this picture, and naturally tiny. I never worried about calories. I never compared my body to other women's. I thought I'd look like my mama forever.

Then, I was 26. I had gone on anxiety medicine after moving across the country and experiencing extreme anxiousness. Then my mother died unexpectedly. I stress ate. The medicine slowed my metabolism. So I took a lot of shoulder-up pictures like this ----->.

NOT flattering, but real life.

Because apparently, my body looked like this ----->.
This picture was taken the day after my fiancé proposed, on my birthday, August 3, 2012.

<----- This one is me a few weeks before, sucking in.

I had been exercising through this all, but eating and drinking what I pleased.

In September 2012, I had a few realizations:

1. What's the point of doing exercise I don't enjoy?
2. What's the point of finding exercise I enjoy if I eat whatever well I please?
3. I'm 27 and have the means to remake myself.

So I tried different fitness regimens and fell in love with Jazzercise. I applied my creativity to cooking and found  out how to cut calories and fat. I sweat. I got my booty up and out the door to the gym when I didn't want to. I resisted fries at dinner. I had the Greek salad instead of the burger. I never deprived myself.

COMPROMISE is the key.

Then, today, 5 months after my relevations, I took this picture.
And now I look like this.
Since beginning my journey on September 22, 2012, I have lost over 18 pounds. I was not fat, but I looked sloppy and unhealthy.

I wanted to share this progress picture because I took one unprofessional, un-photoshopped picture at a normal angle. I did not take 20 different pictures, and I am not sucking in.

I don't look like fitness model, but I have obviously made a lot of progress eating the recipes I post, and by exercising 45 minutes to an hour per day. I am a real, un-photoshopped women doing this the natural way. This is about being fit, not skinny.

My recipes are easy and the exercise is manageable. I do not have children yet, but when I make my recipes and exercise, I often keep think, Could you keep this up if you were a mom? With some planning and discipline, I think yes.

Real people are doing this, guys. It looks me 5 months to get here. It's a lifestyle, so I'm fine with that. If you are trying, keep going! In November, once my metabolism sped up, it became easy.


Wednesday, February 20, 2013

Left Over Rotisserie Chicken?

Make some healthy wraps! In a tortilla, place twenty chicken shreds, a half cup of kidney beans, 2 tablespoons Tzatziki, sliced onions, and spinach. Close with a toothpick and bake for 10 mins a 350. For about 270 calories, you can't go wrong.

Make sure to leave the skin off your chicken though! Also, I added some hot sauce but it's flavorful without the extra condiment as well.

Tuesday, February 19, 2013

Healthy Spaghetti and Meatballs...and wine

Dinnertime = whole wheat spaghetti, lean turkey meatballs, creamy marinara with Greek yogurt and habaneros, spinach and fat free mozzarella. To make a creamy marinara, Greek yogurt works the same as heavy cream and milk. I used 1oz per serving. Wash it down with some chard.

I do not have a cal count for the bowl, but a guestimate is about 370 with 6 meatballs and 1/8 a box of spaghetti. Please comment if you want the full recipe and how-to :).

Tips and Insight: Treat Bags

These are the Valentines Day treat bags I made for my guests. In addition to candy and other goodies like nail files, there is a Cutie orange inside. A big bag of these little Mandarin oranges is $5-$7 at Target. They are perfect for your kid's birthday treat bags; plus, they are sweet, healthy and take up space around the candy.

Monday, February 18, 2013

Turkey and Cheese Stuffed Mushrooms with Spicy Marinara

I got my meatballs at Target.
Cravings. Sometimes they strike when you least expect it. This weekend, I wanted pizza, so I had pizza. But then on Sunday, I wanted pizza again but my body and mind said no. Upon looking in the fridge for an alternative, I realized I had a bag of turkey meatballs intended for a Valentines Day party that I never made. From there, the stuffed mushroom idea was born.

When I think pizza, I think marinara, cheese, meat and spices. Oh, and I love me some baked mushrooms on my pizza. To make these babies, I combined all those ingredients. This recipe is for 24 meatballs, but you can make more or less. Here's how it's done:

You will need:
Wait 'til you see them after prep.

  • 24 mushrooms
  • 1 cup cheese (I use Weight Watchers shredded)
  • 1 can marinara or tomato sauce or pizza sauce 
  • 1 can diced tomatoes with habaneros
  • 24 small turkey meatballs, lean.
  • Toothpicks 

Preheat your oven to 350 degrees. 

Wash and de-stem your mushrooms, making sure to get the whole stem. The caps should be placed upside down on a baking sheet and hollow enough to fit yummy-ness. 
Spicy yum yums. 

Combine the can of tomato/marinara/pizza sauce with the can of diced tomatoes/habaneros. Mix together in a bowl. 

Scoop about a teaspoon of the mixture into each mushroom, but use your discretion. This recipe will get messy. Have fun with it! 

Next, place a turkey meatball into each mushroom top. If they are frozen, it's OK. They will bake once you get them into the oven. 

Scoop more of the tomato mixture onto the top, then sprinkle the cheese evenly onto each. 

Time to bake! Be careful they don't fall when you put them into the oven. Mushrooms are pretty sturdy though, so they should stay just fine. 

Bake these babies for 18-25 minutes on 350; 18 for thawed meatballs and 25 for frozen. When you take them out of the oven, add toothpicks on the top so they stay. These will help keep each mushroom together especially if you're transporting for a party. 

If you crave other toppings such as pepperoni or peppers on your pizza, you can add the toothpicks beforehand and stick those on. Yummy! 

The calorie count (per serving):
  • 1 meatball: 23.33 calories
  • Cheese: 10 calories
  • Can Tomato sauce: 3.25 calories
  • Can tomatoes/habanero: 2.625 calories
  • Mushroom: about 4 calories 
43.205 calories per mushroom


If you're a spicy fan, this one will be a happy eating for you. Also, happy reading. Let me know if you have questions or comments. 

Sunday, February 17, 2013

Tips and Insight: Cake from a box

Cutting calories is easy when you substitute ingredients. Cake from a box is unhealthy enough, so we might as well add healthy ingredients instead of more fat and cholesterol, right?

Tonight, I made gluten-free chocolate cake from a box, but subbed out the fats, calories, and cholesterol. Instead of the 1/3 cup oil the recipe called for (636 calories), I subbed a 100-calorie 8oz serving of cherry Greek yogurt (yes, I am obsessed.) Instead of the 3 eggs, I used 2/3 cup egg whites (about 30 calories less).

Next time you make a cake from a box, try Greek yogurt/egg whites instead of butter, oil, or yolk.

Also, frosting is the biggest calorie culprit. Instead of piling it on, I used 1/8 a carton of Pillsbury Vanilla Supreme frosting and 2 teaspoons honey melted together. That makes a 365 calorie frosting instead of a 1,960 calorie frosting, aka the whole frosting carton. Eww.

Even on days when I indulge, I understand that small things add up. If the chocolate cake tastes the same, then we might as well have our cake and eat it too!

Craving pizza?

Me too, but I had some this weekend so it's a no-go. Later, I'll post a recipe for these turkey cheddar stuffed mushrooms with spicy marinara. Compromise food.

Wednesday, February 13, 2013

Just a random quote that came up on my Google+ feed. I like it because it applies to many scenarios, but I am thinking of health and weight loss right now. For me, it was quite a journey to go from eating whatever I wanted, to eating healthy and feeling deprived, to eating healthy and feeling fulfilled. My working out routine started very disorganized as well. I was bored of running or going to the gym and using the machines. The first day I tried Jazzercise, I was hooked, and because it's such a great workout that incorporates weights, I am thrilled with it. I am not a star yoga student, but Vinyasa feels really good, burns lots of calories, and teaches you how to breathe. 
If you are discouraged right now or if you are just starting out on your healthy journey, that's ok. All you need is determination and the rest will come. Try different kinds of workouts and cardio classes; you will find something. Experiment with different healthy ingredients and recipes. If you have a sweet tooth like I do, then find modifications. Recently, I've been dipping figs, prunes, oranges, and bananas in two small dark chocolate squares, melted. 

Lastly, remember that little things make up the big picture. Go for the light beer. Have 1/2 of a cupcake instead of the whole thing. Exercise for 15 minutes longer so you can eat more dessert. 

As I continue to build up these recipes, I hope you will make them, like them, and realize that living healthy can be realistic if you do it right. Modify and compromise. Try to have fun with it. You will be amazed by how you feel and what you see. 

Tuesday, February 12, 2013

Tzatziki and Fig Stuffed Salmon and Energy Boost Spinach Salad

Ugh, sorry for the late post, All. I've been dealing with a pinched nerve in my lower back all day, and that shiz hurts. And right now, as I sit on my couch unwinding, I decided to go on Facebook. Then I realized, who goes on FB to unwind?! And that has led me here, to write out this recipe for you.

Salmon is a yummy fish, but sometimes I get tired of it. I bake it with citrus and serve it with asparagus usually. Blah blah, the usual.

Last night I was determined to try something new, and it worked out well. And because I needed to work after dinner, I made an energy boosting spinach salad with gogi berries as the side.

This recipe will serve 5 people, depending on how much you eat. My friend Caitlin and I ate a good sized piece of fish each, got nice and full, and we still had so much left that I am using it to make a dip for my Valentine's Day wine tasting party.

For this delish dish, you will need:
Buy low cal local!

  • 1 lb Wild Atlantic salmon, or 5 salmon steaks 
  • 5 tablespoons tzatziki sauce (try Whole Foods. I bought this local brand and it is only 15 calories per 2 tablespoons, which is pretty damn amazing because it tastes like it ought to be a lot more. You can also make your own, but I have yet to be that adventurous). 
  • 1 lime
  • 3 large dried figs, chopped (prunes will work too, but Trader Joe's figs are the best). 
  • 1 tablespoon olive oil 
  • Adobo
Preheat oven to 350. 

Tastes like fatty food, but is far from it.
Wash your salmon steaks with cold water. Lie them in a glass baking pan. Drizzle evenly with the olive oil. Slice a slit into each salmon steak down the center, vertically. Coat with Adobo and squirt with the lime. Let them sit. 

Cut the figs into small slices, sans stem. Add to the tzatziki. Scoop a tablespoon of the sauce and figs into each salmon's slit. 

Bake at 350 for 25 minutes. For an extra flavor burst, add a little hot sauce when you eat it. The medley of creamy, sweet, and spicy compliments the salmon quite well

Abby is a genius! Squish that avo!
Energy Boost (Spanish, Mandarin and Avocado) Salad:
I totally copied my friend Abby, who squishes avocados into her salad and adds some olive oil. It's the smartest idea EVER and it came out exquisite. 

  • 1 whole avocado
  • 4 handfuls spinach
  • 1 teaspoon olive oil
  • 2 tablespoons balsamic vinegar
  • 1 small mandarin orange
  • salt and pepper to taste
  • a pinch of Gogi berries 

Before combining all your ingredients, throw your avocado in with the spinach. Make sure your hands are really clean, and smash away. It sounds weird, but I promise you won't regret it. Add the rest of the ingredients and toss. 

The final product, aka
The cal count:
  • Salmon: 644 (varies, so it's best to check the label on your specific brand.)
  • Tzatziki: about 45
  • Figs: 110
  • Olive oil: 120
  • Spinach: 20 (varies, so it's best to check the label on your specific brand/size.)
  • Avocado: 270
  • Gogi berries: about 60
  • Mandarin orange: 45
  • Oil: 40
  • Vinegar: about 5
  • Adobo: 0
  • Salt/Pepper: 0
  • Hot sauce: 0
1,344/5 = 268.8 calories per serving

I really hope you all try this one. It's my favorite yet, it's healthy, and it's very filling

Send any questions my way. 

Until next time, happy eating and happy reading!

Monday, February 11, 2013

Tomorrow's featured meal!

Does this look yummy? It was and I shall tell you about it tomorrow.

A quick hashbrown tip

I had some extra sweet potatoes, so I shredded them this morning and baked some hash browns.

Instead of frying up your potatoes, try baking them casserole style with a little olive oil and they will come out super yummy.

I used 2 large sweet potatoes, 2 teaspoons olive oil (Plato's, so mine were spicy), 1 cup fat free cheddar cheese, and 2 slices turkey bacon. I shredded the turkey bacon, put it on top of the sweet potatoes, then added the cheese.

I baked on 400 for 30 minutes. Once they were ready, I added some apple sauce to a bowl, mixed it with the hash browns, and ate. It was a random experiment, but pretty good.

Much, Much, Much Better For You Funfetti Cake with Yogurt Frosting

Yay! All of my taste testers honestly liked the cake, which makes me a freakin' genius. OK, so perhaps I am not a genius. But I am very creative, and that very creativity led to the creation of a low calorie, and (dare I say) healthy funfetti cake.

We celebrated my friend Abby's birthday last night. She's also a healthy eater, by the way, and made the most delicious kale salad and soup. To compliment her food, I made her favorite type of cake in a health-friendly form. Before I list the how-to's, you should know that Greek yogurt and bananas are your baking BFFs. Use them in substitution for butter, shortening, and oil. The cakes and cookies come out denser, but the taste is yummy. My fiancé gets annoyed when I make healthy cookies because he misses the crunchy texture that comes along with butter as an ingredient. For me and my taster testers last night though, the world was good after we tasted the cake. So here we go.

For the batter:
  • 8 oz vanilla flavored Greek yogurt (I used coconut-vanilla, but you needn't worry about finding such a specific flavor). Vanilla does the job.
  • 1 small banana, mashed
  • 5 tablespoons agave light
  • 2/3 cup almond milk
  • 1/2 cup egg whites
  • 1 1/2 gluten-free flour
  • 3 teaspoons baking powder 
  • 1/2 teaspoon salt
  • 1 teaspoon vanilla extract
  • 4 teaspoons rainbow sprinkles
First combine all of your dry ingredients. Add all the wet ingredients in no specific order. make sure the banana is mashed BEFORE adding it in. 

Pretty darn guilt-free!
Use a mixer on medium to mix the ingredients together. Depending on your pan, cooking times will vary. I used Smart Balance cooking spray to coat a 13x8 in glass pan and cooked it at 350 for 25 minutes. 

Double deck that shiz.
Also, the cake came out thin because the pan I used was a little big. I ended up double decking it and it works out perfectly.

The frosting is also super easy. There was countless Greek yogurt frostings available across the Internet. I ended up copying a little of all and coming up with this:

1/2 cup powdered sugar
8oz fat free plain Greek yogurt 
1 tablespoon honey

Whisk it all together, then use a mixer on medium. Put it in the refrigerator for 20 minutes before using.

A great recipe for kids.
The calorie count (mine made 12 servings)

  • flavored yogurt - 160
  • banana - 105
  • agave - 300
  • almond milk - 27
  • egg whites - 60
  • gluten free flour - 500
  • baking powder - 0
  • salt - 0
  • vanilla extract - 12
  • sprinkles - 100
  • powdered sugar - 234
  • honey - 60
129.83 calories per slice

A slice (1/12) of Pilsbury Funfetti cake with whipped vanilla frosting is 390 calories! That's a 260.17 calorie difference. That's pretty bad ass.

Questions? Comments? Holler. Until next time, happy reading and happy eating!

Sunday, February 10, 2013

Healthy confetti cake!

So I made this super healthy cake. As in gluten free, agave, banana, Greek yogurt, and no butter or oil healthy.

But, no one's tried it yet. Once I have taste testers try and rate, I will post.

I can say though, the frosting is butterless and!

Stay tuned.

Saturday, February 9, 2013

Baked Applesauce Stuffed Eggplant with Turkey Bacon, Tomatoes, and Black Eyed Peas

As I sit here writing this blog entry, I am also eating my new creation and smiling to myself. I have never cooked with eggplant before and therefore had no idea the little idea in my head would pan out so well. But it's super yummy!

Also, I did not follow the under 200 calorie rule as I promised last night, but we still did ok. This one is definitely an impress your guests recipe, but it's great for a light weekend brunch as well. And despite the turkey bacon, it's packed with nutrients.

Here's the lowdown on what you'll need.
  • 1 eggplant
  • 1 cup black eyed peas (canned is fine, unless you want to soak beans the night before)
  • 3 slices Wellness Farms turkey bacon (sold at Whole Foods. It's the healthiest brand out there.) 
  • 1/2 cup unsweetened apple sauce 
  • 1 teaspoon spicy olive oil (as always, I use Plato's)
  • 1 medium tomato
  • Tony Chachere's Creole More Spice Seasoning, to your taste.
  • Hollow out.
    Don't worry about the seeds. 
  • 2 slivers goat cheese (this is optional. I like to buy it fresh from Whole Foods, but if you're only going to be using it for this recipe, getting a block is a pain in the ars.) 
Start cooking:
Preheat your oven to 425. 

Then, slice your eggplant vertically. Lie each side on its back and make knife slits in the middle. Spoon out all of the inside in smaller portions, so it looks like picture. Boil the inside on high while you prepare the rest. 
Spicy and sweet combo = yum
Drizzle a half teaspoon olive oil onto each eggplant half. Add 1/4 cup of apple sauce to each half. Pop in the oven for 15 minutes. 

Dice your tomatoes and cut your bacon into small pieces. 
While the eggplant cooks, add the 3 slices of turkey bacon to a pan and cook for 5 minutes on medium/high. If the stove is turn up too hot, the bacon will burn; careful! 

Add the the boiled eggplant and the tomatoes. Add 1/4 cup water so the mixture doesn't dry out, then top with the Tony's seasoning. Cook this all together for 5 minutes.

Add the black eyed peas and let it all simmer for another 5 minutes. Add more Tony's!

By this time, your eggplant halves should be ready. Get those out of the oven, and reduce the oven temp to 350. Scoop the turkey bacon and veggie medley into the eggplant shells. Top each with a sliver of goat cheese and pop those babies back into the oven for another 10 minutes.

The final product! Other eggplants are jealous.
Sit and wait anxiously as your final product bakes. It's best to enjoy it while hot. If you're brining it to a party, however,  cover it with foil, and put it in the oven at 350 for 3 minutes when you get to your destination.

The calorie roundup:
1 cup black eyed peas - 180 calories
1 eggplant small - 120 calories
3 slices Wellness Farms turkey bacon - 120 calories
1/2 cup apple sauce - 60 calories
1 teaspoon Plato's oil - 40 calories
1 medium tomato - 22 calories
2 slivers goat cheese - 20
281 calories per serving (1 stuffed eggplant half)

Questions? Comments? Tried it and liked it? Didn't come out quite right? As always, holler!

Happy eating and happy reading, yall

Friday, February 8, 2013

Are you into Eggplant?

I've been starting to like it a lot more. So tomorrow, I am going to bake it with a turkey bacon and veggie filling.

I have not figured out the logistics yet, but we shall go with it. And no, turkey bacon is not the healthiest option, but we can make up for it when a bunch of veggies and nutrients. I promise to keep it under 200 calories per serving.

Until tomorrow, All!

Garden Burger Bliss!

This is not technically homemade.
I put it all together though, and it includes a Garden burger patty, 2 slices of wheat bread, cheese, Tzatziki sauce, eggplant, and spinach. All for 394 calories.

If you want the portions, comment below and I will post.

Thursday, February 7, 2013

Gluten Free Cinnamon-Banana Crepes with Creamy Blueberry Filling

I won my fiancé's heart because of my innate ability to make delicious crepes. I am half French, on my father's side. When I was in high school, I had a 12:15am curfew. I'd come home wanting a late night snack and sit on our ivory-tiled kitchen counter while he whisked away. He'd always top my crepes with a little chocolate syrup.

My version derives from Daddy's influence; it's just a tad healthier. As you follow this recipe, keep in mind that the consistency of crepes comes mostly from the whisking, the mixing, and the heating. Follow my lead and you will see what I mean.

What you will need:
Whisk your shiz. 

  • 1/2 cup gluten free flour (most grocery stores sell this now)
  • 1 cup unflavored almond milk 
  • Cinnamon
  • 1 banana
  • 1/2 cup blueberries
  • 8 ounces Greek yogurt, nonfat
  • Smart Balance 0 calorie cooking spray
  • Large pan
  • 2 teaspoons agave nectar light
Note: This recipe makes 4 crepes, but if you want to make more, it's 1 cup of almond milk for every half cup flour. 

For your Crepes:
Start by whisking the almond milk and the flour until there are no more flour chunks. Shake the cinnamon so it coats the whole top. Whisk, whisk, whisk! Cut the bananas in thin slivers and add to the mixture. If they're too thick, your batter will break. 

See how it had spread?
Turn on your pan to medium/low heat, and spray with cooking spray so it coats the whole surface. Don't get too great heavy though! Three second sprays at a time, on different sections. The three seconds also keep it at zero cals. 

Use a 1/2c-measuring cup to scoop the batter in the center of the pan. Then, use the bottom of the measuring cup to spread the batter in a round circle towards the outskirts of the pan. See the picture, because the visual makes it much more clear. Cook for three minutes on each side. Use a thin spatula to flip, and be careful. Put the spatula under the circumference of the crepe and lift. 

Greek Yogurt = creamy. 
For your filling:
Use a pan on medium/low heat. Scoop your yogurt into the pan. 

Smash your blueberries, somehow. To be honest, I use my hands. Add them in. Add 1 teaspoon of the agave. Move around with a spatula for 4 minutes. 

Put it all together: 
Scoop your filling into the crepes. Drizzle each with the remaining teaspoon of agave. 

Roll your crepes, and serve. 

Tips and tricks:
  • If your crepe breaks while you're spreading out the batter, then patch up the whole with a little more batter. If it's a small amount, it will catch up with the rest of the crepe and be cooked the same. 
  • Your first crepe may come out botched, especially if you've never made them before. Don't get frustrated. 
The calorie roundup: 
  • Flour: 150 calories
  • Milk: 20 (must use unsweetened or it will be more)
  • Cinnamon: 6 (per tablespoon)
  • Banana: 105 (medium)
  • Greek yogurt: 100
  • Agave: 40 
  • Blueberries: 45 (give or take a few)
466 calories for 4 = 116.5 calories per crepe

Questions? Let me know! I'm happy to answer. Until next time, happy eating and happy reading! 

Breakfast, dessert, or midnight snack?

Hello again and good morning! I have to run, but wanted to tempt you with the recipe I'll post this afternoon: Gluten free cinnamon-banana crepes with creamy blueberry filling. They're packed with nutrients. You will see! Stay tuned, happy reading, and happy eating.

Wednesday, February 6, 2013

No Bake, (less than) 90 Cal Cookies

I couldn't help myself but to end the night with a simple dessert. Instead of buying pre-made cookies, I like to mix my own. Usually, I use ingredients including Greek yogurt, bananas, and almond flower. We will get to those glorious desserts. Tonight, I am tired, so I simply did the following:

  • In a microwave-safe bowl, I combined 2 tablespoons peanut butter (preferably the no sugar added kind), 2 teaspoons honey, and 1 square Trader Joe's caramel sea salt chocolate. I microwaved for 45 seconds.
  • Next, I stirred the mixture for consistency
  • Lastly, I mixed in 1/2 cup oats, then rolled the cookies into little balls, and drizzled with a bit of honey for stickiness. 
Smash the balls into cookie shapes while they are still warm. down; refrigerate for 10 minutes. 
No bake, no mess. 

Peanut butter: 190 calories
Honey: 50 calories with drizzle
Chocolate: 52.5 calories
Oats: 150 calories (varies by brand, give or take)
88.5 calories per cookie 

370.5 Calorie Meal: Chicken Fajita Wrap with Tostones (Plantains)

When I first started my wellness my wellness journey, I was wary of both bread and cheese. I've come to realize that these foods are perfectly OK, in moderation, and as long as you do it right. If your breads have syrups or sugars, they're a no-go. As for cheese, make a little bit go along way, like I did for this recipe.

To make this for a family of 4, follow my lead:

The tortillas in this picture rule.
You will need:

For Fajita Wrap:

  • 1 pound boneless, skinless chicken breast (4 ounces for each for you) 
  • Goya's Adobo seasoning (now sold in many grocery stores)
  • Ole Mexican Foods XTreme Wellness Tortillas in Spinach & Herbs Flavor ( no cholesterol, no lard, 12g Fiber, 7g Protein, and only 74 calories each!
  • 4 ounce can fire roasted diced green chiles
  • 2 peppers (yellow, green or red)
  • 1/4 red onion, diced
  • Handful of spinach
  • 2 wedges The Laughing Cow Light Garlic & Herb (35 calories a square; a little goes a long way)
  • Lime juice to taste
  • Optional: salsa, hot sauce
Kitchen scissors = bff.
Start by seasoning the chicken with Adobo and lime juice for 15 minutes (use your discretion for how much to use. I usually cover a whole breast with Adobo as the picture shows).

When it comes to cooking quick and healthy, kitchen scissors are my best friend. I used these to cut up the chicken into smaller square pieces. 

Turn your stove to medium high then add chicken to a skillet. Add the can of chiles immediately. 

No oil is needed because the juices from the chiles compensate. If you feel like the chicken needs more moisture, add some squirts of lime juice and water (I use a squirt bottle for the H2O). Allow this to cook for 5 minutes. 

A colorful meal!
Next, you'll be adding the peppers. Make sure they are cut into thin strips, as they will cook easier. All this to cook for another 5 minutes. 

Next, add the red onion. 

If your mixture looks dry, then squirt with water. Allow this to cook for another 5, then turn the burner on simmer while you make the tostones. The chicken will be more than cooked, your mixture will stay hot, and the veggie combo will taste delicious. 

Spinach is waxy and saves bread from sogg.
When you're ready to serve, spread 1/2 wedge of cheese onto each tortilla. Then, add the raw spinach on top. The spinach is healthy, compliments the dish, and will make sure your tortilla doesn't get soggy once you add the chicken mixture (I despise soggy bread). Top with chicken mixture, and secure with a toothpick! 

The final product will be unveiled after the to stones recipe. 

For Tostones:
  • 2 plantain bananas
  • 2 teaspoons olive oil (I use Plato's Habanero-Infused Extra Virgin Olive Oil)
  • Salt to taste
Start by heating the oil on high, in either a pot or pan

Then, cut each plantain into 8 pieces

Before smashing.
Add pieces to the olive oil. Let them cook on medium for 10 minutes, rotating from side to side. The rotation is essential, otherwise you'll end up with charred plantains. 

Remove with a fork. Keep pan on.
After smash time! 
Use a tostone/plantain smasher to flatten each piece. Most of you won't have this device. Instead, use a paper bag to flatten. Fold it in half like a card and place each piece, one by one, on one side. Gently smash. 

Put them back into the pan, and cook for another 5 minutes. After that, they're ready! Sprinkle with a bit of salt if you feel like it. Salsa and hot sauce are great additions too. 

Final Dinner Plate:

Ta Da!

The Calorie Count (per serving):

  • Chicken breast -160
  • Chiles - 5
  • Peppers - 30 (approx.)
  • Spinach - 5
  • Onion - 2 (approx.)
  • Lime Juice - 2 (approx.)
  • Adobo - 0 (full of sodium, which is why it should be used only as a marinade)
  • Tortilla - 74
  • Plantain - 60
  • Olive oil (Plato's, 2 teaspoons divided by 4 people) - 20 
  • Cheese - 17.5
370.5 calories. Woo! Seconds or dessert, anyone?

Thank you for reading my first recipe post! If you have questions about anything in this recipe, please comment, or email me by pressing the email icon.

Happy eating! Looking forward to the next time already.