Creamy Pumpkin Pie Oatmeal- only 100 calories!

Makes 1 serving

Nutrition Facts: (Using water, no raisins)
Serving Size: 1 bowl, Calories 97, Calories from Fat 11, Total Fat 1.23g, Saturated Fat 0.13g, Cholesterol 0mg, Sodium 124.83mg, Total Carbohydrate 17.79g, Dietary Fiber 5.1g, Sugars 2.8g, Protein 3.44g


Ingredients:

• 1/3 cup canned pumpkin puree (NOT Pumpkin pie filling)


• 1/4 cup (1/2 packet) plain oatmeal (old fashioned oats can also be used)


• 1/2 cup water or unsweetened almond milk (1/2 cup unsweetened almond milk is about 20 calories)


• 2 tsp Splenda or other no calorie sweetener


• 2 TBSP Sugar free pancake syrup (about 20 calories per serving like Mrs. Butterworths) 


• 1 tsp Pumpkin pie spice (or to taste)




• I also like to add 1 TBSP raisins, yummmmm.

Directions: 

1. Cook oatmeal. 




• If using instant oatmeal and microwave, cook in intervals no longer than 1 minute and 30 seconds as the oatmeal might boil over. I suggest even putting a plate under your bowl just in case. Typically shouldn't take longer than 3 minutes depending on amount of liquid used. 


• Old fashioned oats take longer, about 15 minutes, since you need to use your cook top)




2. Once water or almond milk is fully absorbed add pumpkin and syrup. Mix and continue to cook until warm. (prob 20-30 seconds in microwave; 1 minute on stove top)


3. Remove from heat and pour into bowl. Add remaining ingredients and stir. 


4. Enjoy! You can even make this ahead of time to eat cold.

 You can also see this recipe on livestrong.com

Zesty Cheddar Asparagus Quiche- readers digest heart smart for a healthy heart cook book

Prep time 30 minutes, cook time 45 minutes, serves 6

Ingredients:

1 TBSP plain dry  bread crumbs (fiber one)

8 oz small all purpose potatoes, peeled and very thinly sliced

1 pound asparagus, trimmed

3/4 cup shredded reduced fat sharp cheddar cheese

3 scallions, sliced

1 can (12 oz) fat free evaporated milk

1/2 cup fat free egg sub

1 large egg

2 teaspoons margarine, melted

1 tsp dry mustard

1/4 tsp freshly ground black pepper

Directions:

1. Preheat oven to 400 degrees F. Coat 9 inch pie plate with nonstick cooking spray and sprinkle with bread crumbs.  Beginning in center, arrange potato slices in slightly overlapping circles up to rim. Lightly coat with nonstick cooking spray and press down gently. Bake 10 minutes. 

2. Set 8 to 12 asparagus spears aside. Cut remaining spears into 1-inch pieces. 

3. Sprinkle crust with 1/4 teaspoon salt and 1/4 cup cheddar. Cover with asparagus pieces, then sprinkle with scallions and another 1/4 cup cheese. Arrange whole asparagus spears on top. 

4. Beat evaporated milk, egg sub, egg, margarine, mustard, pepper, and remaining salt in medium bowl. Pour into pie plate and sprinkle with remaining Cheddar. Bake until knife inserted in center comes out clean, about 35 minutes. 

Serves 6. Nutrition facts: 165 calories, 4g total fat, 1g sat fat, 41mg chol, 415mg sodium, 18g total carb, 2g dietary fiber, 14g protein. 

Are you getting fiber at Breakfast?

There are two types of dietary fiber used in the labeling of food products – both are important for good health.

Soluble fiberdissolves in water and is found in foods like beans and other legumes,fruits, and oat products (e.g. oatmeal, Cheerios®). Soluble fiber canhelp lower cholesterol levels, and therefore can help reduce the riskof heart disease.

Insoluble fiberis considered to be the “gut-healthy fiber” because one of its roles issupporting regularity. It does not dissolve in water and can be foundin whole grain products (e.g. whole wheat bread, ready to eat cerealsmade with whole grain, such as Fiber One cereals), and vegetables.

Why is fiber important?


Weight Management

• Gettingenough fiber can also help curb your hunger and help you feelsatisfied, which can help with weight management. Research suggeststhat people who have higher intakes of fiber tend to have healthierbody weights.

Digestive Health

• Themost recognized benefit of fiber is its important role in keeping thedigestive system running smoothly by promoting regularity. Fiber addsbulk to help move food through the digestive tract.
• Alongwith regular exercise and plenty of water, fiber plays an importantpart in maintaining digestive health.

Heart Health

• Fiber– specifically soluble fiber – may also help lower blood cholesterollevels, thereby reducing the risk for heart disease. Fiber appears tolower cholesterol by interfering with its absorption in the digestivetract.

Diabetes

• Fibermay also be important for people who have diabetes. Diets high in wholegrain and fiber have been shown to help people with diabetes managetheir blood sugar and cholesterol levels.

Studies show that people get the majority of their daily fiber at breakfast. It is recommended that you get 25-30g of fiber per day.  Most people do not get enough fiber.

How much fiber does your breakfast have? 


Tips to get more fiber using Fiber One Original Cereal (Which has 57% of your daily recommended fiber in 1/2 cup): 

Personally, I really enjoy making oatmeal out of my Fiber One cereal and flavoring it with the below ingredients.  (Fiber One oatmeal will have only 60 calories and 14g of fiber versus regular oatmeal which has about 130 calories and only 2g of fiber)

To make oatmeal out of Fiber One Cereal: Combine about 1/3 cup water (adjust amount to your desired consistency) and 1/2 cup Fiber One Original cereal and microwave for 1 minute and 30 seconds...Mash the cereal with the back of your spoon until it is free of lumps.

My favorite flavoring ideas include (in order):

• Sugar free pancake syrup
• 2 Tablespoons no sugar added apple sauce and cinnamon
• Reduced sugar jelly (and PB2) 
• Cinnamon and Sugar (or splenda)
• Splenda and brown sugar blend
• Fruit
• Basically anything you would put in oatmeal or on top of waffles and pancakes.

More Tips for using Fiber One Original Cereal all day long (from Fiber One website)

• Mix in Fiber One cereal to your favorite ready-to-eat cereal, or stir into hot oatmeal.
• Garnish a fresh garden salad with Fiber One cereal as a substitute for croutons.
• Stir Fiber One cereal into your favorite fruit yogurt for a creamy, crunchy delight.
• Create a unique snack mix by combining Fiber One cereal, pretzels, cereal, and seeds.
• Sprinkle Fiber One cereal over your favorite soup for crunchy variety.
• Punch up the fiber in brownies or cookies by adding nuts and Fiber One cereal.
• Blend Fiber One cereal into dips and serve with fresh veggies for fun snacking adventures.
• Top chicken or fish with a crispy coating of crushed Fiber One cereal before baking.
• Cover casseroles or baked vegetables dishes with Fiber One cereal and melted cheese.
• Add Fiber One cereal to fruit and nut trail mixes for tasty snacking on-the-go.

If you are trying to add more fiber to your diet, do so gradually and make sure to drink plenty of water throughout the day. 


Sources:
http://www.fiberone.com/Benefits/Default.aspx

Fit and French Toast

Serves 2 people
serving size is 2 slices of toast

Ingredients:

• 4 slices of low calorie bread (Like Sara Lee 45 calorie OR Active Lifestyle 35 calorie whole grain white bread)
• Older bread works best because it holds together and doesn't soak up as much liquid (cooks easier)
• 1/3 cup egg beaters or 3 egg whites
• 2-4 Tablespoons skim milk (about 1/8-1/4 cup)
• Cinnamon, to taste
• Splash of vanilla extract, to taste
• Cooking spray OR (1 Tablespoon Light butter spread such as Promise light or Smart Balance light)

Directions:

1. Preheat skillet on medium heat
2. Beat together milk, egg beaters, cinnamon, and vanilla
3. Spray the pan with cooking spray or melt 1.5 teaspoons butter spread on pan. (if pan is large enough for all 4 slices of bread add the entire 1Tablespoon of butter spread)
4. Dunk bread quickly in batter, just enough to coat both sides.
• DO NOT let bread soak in mixture because this will result in soggy and hard to cook french toast.
5. Flip french toast after about 2 minutes, or until each side is golden brown.

Nutrition Facts: 2 slices of toast (cooked with cooking spray) contains 130 calories, 1.3g fat, 0.3g sat fat, 285.5mg sodium, 0mg cholesterol, 22g carbs, 5.6g fiber, 3.8g sugar, 9.8g protein.


Optional Strawberry sauce topping
Serving size is 1/2 of the recipe

Ingredients

• 1/4 cup reduced sugar strawberry jelly
• 1/8 cup water
• 1/2 cup slices strawberries, frozen (thawed, no sugar added) or fresh

Directions:
In a small sauce pan or pot add the above ingredients and combine. Keep on stove just long enough to heat the mixture (a low amount of steam will rise).


Nutrition Facts:1/2 recipe is 50 calories, 0g fat, 0mg cholesterol, 8mg sodium, 12g carb, 10g sugar, 0.5g protein

Other Optional Toppings (1 serving per person): 1/4 cup sugar free syrup, 1 Tablespoon reduced sugar jelly, 1 Tablespoon or less light butter spread, cinnamon and Splenda, 1 teaspoon sugar



Search for these recipes on livestrong.com

Guilt Free Banana Oatmeal Cookies

These low calorie cookies may help satisfy a dieter's sweet tooth. These cookies could also be a quick breakfast for busy kids and parents on the go.

What you need: Recipe yield 24 cookies

• 2-3 ripe bananas
• 2 1/4 Cup rolled oats
• 1/3 Cup canola oil
• 1 egg white
• 1 teaspoon vanilla extract
• 1/3 Cup dried fruit
• Optional- nuts, powdered peanut butter, or chocolate chips (although the dietitian in me says "no to the chocolate chips", the human-being in me says "they taste really good").  
• Back to being a dietitian... if you add the chocolate chips,  I would not recommend eating them for breakfast.

Directions:

1. Preheat oven to 350 degrees F (175 degrees C).
2. In a large bowl, mash the bananas. Stir in oats, oil, egg white, vanilla, and optional ingredients.
3. Mix well, and allow to sit for 15 minutes. If you do not let them sit the oats will not absorb the oil and egg. It would be like eating oat meal before you cooked it. In other words, do not skip this step.
4. Drop by teaspoonfuls onto an ungreased cookie sheet.
5. Bake for 20 minutes

Nutrition Facts (without optional ingredients): 1 cookie contains 55 calories, 3g total fat, 0g saturated fat, 2g monounsaturated fat, 1g polyunsaturated fat, 5g total carbohydrate,  1g fiber, <1g protein, 30mg sodium


This recipe was modified from the section Cookies For Calorie Counters on allrecipes.com

Leah Lunch: Smoothie Day!

Many studies have shown that eating protein at breakfast can help you feel less hungry throughout the day.

It is important to know that just because a smoothie contains seemingly healthy ingredients, they can still be up to 300 calories or more depending on what you add and how much you drink.

Smoothies from restaurants can be deceptively high in calories.

Chocolate, peanut butter, and banana smoothie: Makes 1 large serving

• 1 packet of "No sugar added" hot chocolate powder
• OR substitute the hot chocolate for chocolate protein powder
• 1 banana, Peeled then frozen
• 1/2-1C Skim milk plus
• Optional- 2 tablespoons of "P2" Powdered peanut butter

Directions: Add the frozen bananas and the milk to a blender. Blend until smooth. Use a spoon to stir in the hot chocolate powder and the powdered peanut butter. Blend again until combined.

Nutrition Facts:  ~230 calories without powdered peanut butter and protein powder.

About the Ingredients:

• "No sugar added" hot chocolate- At 50 calories per serving, this is half the calories of regular hot chocolate mix.
• I find that the "diet" hot chocolate mix, at only 25 calories per serving, does not taste as good and is less satisfying when you are craving chocolate. 
•  "P2" powdered peanut butter- At only 45 calories per serving (2 Tablespoons), it has less than 1/4th of the calories as regular peanut butter which contains 200 calories per serving (2 Tablespoons).
• P2 contains 5g of protein, which is the same amount of protein in regular peanut butter
• It is lower in calories because it doesn't contain all the fat that regular peanut butter has.
• Just add water to the powder and it becomes spreadable
• P2 can be found in the health food section at HyVee (this is the ONLY place to get it).
• It costs $5.00 for a 14 serving bottle
• It comes in 2 flavors: original and chocolate
• Skim milk plus- At only 80 calories, it is the same as skim milk but has the consistency of 2% milk.
• This is found at Gerbes.
• It has an orange cap and an orange label (be careful not to pick up the 1% milk which has a yellow cap).

Strawberry-banana orange juice smoothie: Makes 3 servings

• 1 16-ounce bag of frozen strawberries, NO SUGAR ADDED!
• 1 banana, peeled then frozen
• 1-2 cups Orange Juice, "Light/ no sugar added"
• Optional- vanilla protein powder
• Optional- Fat free vanilla yogurt. (Dannon fit and active has the least amount of added sugar)

Directions: Add the above at once. Add additional orange juice if needed.

Nutrition Facts: ~130-150 calories without optional ingredients

About the ingredients:

• "Light/ no sugar added" orange juice- At 50 calories per cup, this orange juice is half as many calories as regular orange juice but still tastes great.

A word about protein powders:

To make the above smoothies into a breakfast meal, add a scoop of protein powder. Not all protein powders are created equal.

Protein powders are commonly known for coming in vanilla and chocolate flavors but there are also flavorless options.

When looking for a protein powder make sure it fits the following criteria:

• Less than 150 calories per serving or scoop
• Less than 5 grams of fat per serving
• Less than 5 grams of sugar per serving
• At least 20 grams pf protein per serving
• MUST be made from whey protein isolates because whey has a complete source of protein.
•  A complete protein is one that provides the essential (meaning must come from foods) amino acids.

Where to buy protein powders:

• Complete Nutrition in the Columbia mall has a good selection and they will even let you taste them.
• GNC in the Columbia mall
• Some grocery stores and Walmart have protein powders
• Wherever you go, you must check for the above criteria

In summary:

When adding protein powders to your smoothie you are making them a meal because you are adding at least 130 calories (good calories are still calories).

When making as a dessert I strongly suggest leaving out the protein powders.

You can use what ever ingredients you want in these smoothies, you do not have to add all of the ones i have suggested.

If you try these smoothies, let me know what you think!