Sausage and Spinach Stuffed Peppers

I found a recipe that inspired me to make a little healthier version of these Sausage Stuffed Peppers.  The original recipe called for sausage taken out of the casing.  To clean it up a bit, I used 85% lean ground turkey and added some spices to make it taste like sausage.


3 medium sized yellow peppers, cleaned and cut in half lengthwise, seeds removed

2 cups fresh baby spinach

1 pound 85% lean ground turkey

2 tbsp olive oil

1 and 1/2 tbsp garlic

1/2 medium  onion

3/4 tbsp red pepper flakes

1 and 1/2 tbsp fennel seed

2 tbsp goat cheese, optional

parmesan cheese, optional


Heat oven to 400 degrees.  Place the cleaned and seeded yellow peppers in a glass pan.  In frying pan, heat the oil and add the onion and cook for about 5 minutes.  Then add garlic and red pepper flakes.  I used about 3/4 tbsp of the red pepper flakes and it did give the meat a nice spicy flavor.  If you do not like spicy, add a little less or if you like very spicy add a little more.  Next, add the ground turkey. Cook the ground turkey until there is no pink left, then add the fennel seed.  Cook for just another 2 minutes.  Add the spinach and goat cheese until spinach is wilted and cheese melts into the meat mixture.  When this is done, spoon into peppers evenly.  Place in oven for 30 minutes if you like the peppers a little more tender.  If you like a firmer texture for the peppers, I would bake for 20 minutes.  You can top with a sprinkle of parmesan cheese when they are finished.  Enjoy!!

Oven Baked Fajitas

This picture was while I was getting the fajitas ready.  We ate them too fast so I could not get an after picture!

4 boneless skinless chicken breasts
1 large green pepper
1 large red pepper
1/2 medium sized onion
1  14.5 ounce can of diced tomatoes or 1 can of Rotel tomatoes with Cilantro and lime juice for a little extra flavor
1/2 tsp chili powder- use 1 tsp if you like spicy
1/2 tsp red pepper flakes
1 tsp garlic powder
2tsp cumin
whole wheat tortillas

Heat oven at 375. Place sliced chicken, green pepper, red pepper and onion into a casserole dish, Place tomatoes into dish.  Add seasonings on top and mix with hands to distribute evenly.  Bake for 30-35 minutes.  The veggies were perfect for us at 35 minutes.  Warm tortillas in microwave for 10-15 seconds on a place.  Top the tortilla with chicken and add some extras such as spinach, salsa or guacamole.  Yum.  

Thought this was a cute picture to share for the week!


Recipe of the week:

Grilled Portobello Mushrooms

Grilled Portobello Mushrooms

Portobello mushrooms, stems removed and mushrooms washed

Zucchini, sliced ½ inch thick

Squash, sliced about ½ inch thick

Peppers- whatever color you like- red, yellow, orange or green

Asiago cheese or other type of white cheese- sharp white cheddar or something with a little kick

Corn on the cob, husked and hair removed

Toss the veggies with olive oil.  Brush the mushroom caps with olive oil.  Grill all vegetables until grill marks appear and until tender.  Mushrooms only grill for about 3 minutes and remove.  Add the cheese to the inside of the caps of  the mushrooms.  Then once the other veggies are tender, go ahead and add the other veggies on top. Add the corn last for a little garnish.

Recipe courtesy of Proud Italian Cook

Pumpkin Oatmeal Pancakes

3/4 cup oatmeal

 2 tablespoons almond milk

 1/4 cup sweet potato, mashed (to mash sweet potato quickly, wash the potato,

 stab it with a fork, wrap in paper towel, and microwave for 6 minutes)

1 egg

2 tablespoons pecans or walnuts, crushed optional

1 tsp Cinnamon

 Topping:  strawberries and a drizzle of maple syrup

Directions:

§  Heat and grease griddle. (spray with Pam cooking spray)

§  Mix first six ingredients.

§  Pour onto griddle ( will be thick) and form pancake shape.

§  On Medium Low, cook slowly and then flip (use a plate if necessary) when golden brown.

Cook other side slowly.

§  Plate, top with fruit and syrup, and enjoy!

Quick Breakfast or After Workout Snack

This is what I ate for breakfast this morning and it is VERY good!  If you have not tried Greek yogurt yet, I suggest you give it a try.  There are many different types.  I use Oikos plain yogurt because I try to avoid artificial sweeteners and I like to flavor it myself. Greek yogurt has more protein than normal yogurt and yes more calories.


1 single serving size container of plain Greek yogurt
1/4 cup bear naked granola
drizzle of honey
raspberries and blackberries, optional

Add the yogurt to a bowl.  Drizzle the honey on top of the yogurt.  Add the granola and berries to the top.  It is very good.  Feel free to try different flavors of Greek yogurt.

Cucumber and Tomato Feta Salad

Cucumber and Tomato Feta Salad

½ cucumber, seeded and diced

½ medium sized tomato, seeded and diced

¼ of a medium red onion, diced

2 tbsp olive oil

3 tbsp balsamic vinegar (use 2 tbsp if you do not want it to be too potent)

Feta cheese, crumbled to add  to salad

1 whole grain pita

Add the cucumber, tomato and onion to a bowl.  In a separate bowl, mix the balsamic vinegar and the olive oil together.  You can add a little pepper to the olive oil and balsamic vinegar mix if desired.  Mix the oil and vinegar mixture to the veggie mixture and sprinkle with desired amount of feta cheese.  Cut the pita open and stuff with the mixture.  Enjoy!

Healthy snack ideas

I came up with a few healthy snack ideas I thought I would share this week.  Hope these are helpful!!

 Healthy Snacks

 Cucumber slices and 2 tbsp hummus

Apple

Greek Yogurt

  Almonds- 10-15

Banana

Carrots and 3tbsp guacamole

 Celery and 2 tbsp natural peanut butter

Air popped popcorn- 2 cups- no salt!

Walnuts- 10-15

Grapes

1 slice whole grain bread with 1 tbsp natural peanut butter

 1 cup fruit salad with watermelon and cantaloupe

1 string cheese -part skim or low fat

 1 rice cake with 1 tbsp natural peanut butter  and ½ banana

   For those of you with high blood pressure, buy the rice cakes with light or not salt if you can find them in the grocery store.  Also, if you are diabetic, fruits of choice for you would be those that are higher in fiber such as a pear or apple.  All of these snacks are low calorie and great between meals.  Hope this list helps!!!

Skinny Twice Baked Potatoes

4 medium sized baking potatoes- baked in the oven for one hour

1/2 cup cheddar cheese

1/4 cup buttermilk or 2 tbsp low fat cream cheese spread

1 cup cauliflower

1/2 cup broccoli 

Bake potatoes at 350 for one hour.  When they are finished and somewhat cool, cut them in half lenghtwise and scoop out the insides of the potato in a bowl.  Meanwhile, steam the cauliflower and broccoli in a pan on the stove until vegetables are tender.  When the cauliflower and broccoli are finished add the cauliflower to the bowl with the potato insides.  Add the buttermilk.  Alternatively, you can add cream cheese and just a dash of milk.  Mash the potato insides and the cauliflower together.  Stuff the potato skins with the mixture and then add the broccoli on top of the stuffed potatoes.  Sprinkle with cheddar cheese, then bake at 350 for 10-15 minutes until cheese melts.  You can bake at a little higher temperature if you want.  I just kept my oven at the same temperature.  Enjoy!

Cauliflower Pizza

Pizza with Cauliflower Crust

• 1 cup cooked, riced cauliflower
• 3/4 cup shredded mozzarella cheese
• 1 egg, beaten
• 1 tsp dried oregano
• 1/2 tsp crushed garlic
• 1/2 tsp garlic powder
• Olive oil (optional)
• Pizza sauce
• Mozzarella cheese, shredded
• Other additional toppings of your choice

To rice your cauliflower, take 1 large head of cauliflower, remove the stems and leaves, and chop the florets into chunks. Add to a food processor and pulse just until it looks like rice. Alternatively, you can grate the cauliflower with a cheese grater. Place the riced cauliflower in a microwave safe bowl, add 1/4 cup water, and microwave for 6-8 minutes, stirring half-way through.
To make the pizza, preheat the oven to 450 degrees Fahrenheit. Spray a pizza pan or cookie sheet with non-stick cooking spray.

In a medium bowl, combine the cauliflower, mozzarella cheese and egg together and stir until well incorporated. Add the oregano, garlic, and garlic powder. Transfer to the cookie sheet, and shape into a 9-inch circle. Brush the crust with olive oil to help it brown in the oven.Bake at 450 degrees Fahrenheit for 15 minutes, until the crust is browned and cooked through the middle.

Remove the crust from the oven, add your sauce and toppings. Place under a broiler at high heat until the cheese is melted and bubbly (about 3-4 minutes).

I made up the crust on a Sunday night and placed the "dough" in a bowl overnight. I sprayed the pan and formed my pizza and baked as directed and it was awesome!!! You have to try this recipe!

Recipe courtesy of magicbulletblog.com

Skinny Baked Chicken Nuggets

In honor of the upcoming super bowl, I have decided to include a recipe you could feature as an appetizer during the game.  This recipe is courtesy of skinnytaste.com.  I will definitely be making these for the super bowl festivities!

Baked Chicken Nuggets

• 16 oz (2 large) skinless boneless chicken breasts, cut into even bit sized pieces
• salt (or Mrs. Dash) and pepper to taste
• 2 tsp olive oil
• 6 tbsp whole wheat Italian seasoned breadcrumbs
• 2 tbsp panko
• 2 tbsp grated parmesan cheese
• olive oil spray


Preheat oven to 425°. Spray a baking sheet with olive oil spray.

Put the olive oil in one bowl and the breadcrumbs, panko and parmesan cheese in another.

Season chicken with salt and pepper, then put in the bowl with the olive oil and mix well so the olive oil evenly coats all of the chicken.

Put a few chunks of chicken at a time into the breadcrumb mixture to coat, then on the baking sheet. Lightly spray the top with olive oil spray then bake 8 - 10 minutes. Turn over then cook another 4 - 5 minutes or until cooked though. Enjoy!

Banana dessert

Banana Dessert

1 ripe banana

1/2 tsp cinnamon

drizzle of honey

Slice the banana and place on a plate.  Sprinkle the cinnamon over the banana and drizzle with honey and enjoy a simple sweet treat!

Eggplant pizza

• 1 large eggplant, sliced ¾–1" thick

• Oil for brushing or olive oil cooking spray

• ½–2/3 cup pizza sauce

• ½ teaspoon Italian seasoning

• ½ cup mozzarella cheese

• Optional pizza toppings: pineapple, sliced olives, vegetarian pepperoni


Directions:

Brush or spray eggplant slices with oil on both sides, and sprinkle with garlic powder. Place on grill and cook for 3–4 minutes, until tender but not too soft.

Carefully spread a thin layer of pizza sauce on each slice, then sprinkle with Italian seasonings and mozzarella cheese. Place any additional pizza toppings on top of the cheese.

Return eggplant pizzas to the grill and heat for another 2–3 minutes, until cheese melts.


Enjoy!!




Recipe courtesy of thenest.com

Let's start with breakfast!

Overnight crock pot oatmeal

• 1/2 cups steel cut oats

• 2 cups water

• 1/2 tsp. cinnamon

• 1 tsp. vanilla extract

• 1/2 cup raisins

• Pure maple syrup for topping


Step 1 – Combine everything in a small, 1 or 2 quart slow cooker. No larger. (You will need to multiply the recipe for larger slow cookers). Serving size is one half the recipe.


Step 2 – Cook on low for 8 hours.


I modified the recipe by adding an apple to the recipe and not adding raisins or maple syrup. It was delicious. If you decide to add the apple, peel, core and chop it first. If you want leftovers, make more and heat for breakfast throughout the week.

New Year!!

Happy New Year everyone!  With the new year comes new years resolutions!  What is your resolution?  Does it include eating healthy?  Exercise?  Have you set goals?  Are your goals to lose weight or just make the effort to eat healthy and lead a healthy lifestyle?  What ever your resolution may be, every resolution starts with the decision to make the effort.  Good luck and have a great 2013!