The Truth About Tofu

What is Tofu? Simply, it is cheese made from soy milk.

• You like cheese, right? This "soy cheese" is safe for those with cow's milk or dairy allergies, known as lactose intolerance.

Why should I eat tofu and other soy foods?

• Heart disease- Soy plus a low fat diet may decrease your LDL (bad) cholesterol.
• Weight loss- The protein in soy helps curb appetite.
• Cancer- Soy contains cancer fighting agents (called phytochemicals and isoflavons).
• Diabetes- Soy has a little effect on blood sugar.

What does tofu taste like? Tofu tastes however you want it to taste!

• Tofu takes on the flavor of whatever it is cooked with, such as sauces, spices, and vegetables. Tofu is most well known for being used in stir-fry dishes.

How much soy or tofu should I eat?

• 1 serving, or 3 ounces, of tofu per day is recommended for healthy adults.
• The FDA recommends 25 grams per day of soy protein and a low fat diet to help reduce LDL (bad) cholesterol and the risk for heart disease.

Where can I find tofu?

• Tofu is found in the refrigerated health- food section of the grocery store
• Morning star products in the freezer section (soy burgers, etc.)

How do I warm- up my family to tofu? My tofu-ranch dressing/ dip recipe has been loved by even the pickiest of eaters (Just let them think its regular ranch dressing first).

Tofu- ranch dressing/ dip:

• 1 packet of powdered ranch dressing mix
• 1 package/ box of tofu
• Optional- add 1 package of light cream cheese to thicken up the dip. You may need to do this by hand.

Use a blender to combine the above ingredients.

Enjoy your soy!

Fall recipe substitutions for flavorful and healthful fall foods

Recipes for Fall: Flavorful and Healthful

In the fall, nothing seems more comforting than sitting down to a nice, warm meal with your loved ones. But wait, you are trying to eat healthfully! Not to worry—you still can enjoy the enticing richness of autumn’s harvest, while meeting your health goals. These recipe tips will help.

Sweet potato casserole

• Use egg whites or Egg Beaters® in place of the whole eggs
• Reduce the amount of margarine or use lite margarine
• Add some applesauce to the sweet potato mixture
• Replace canned sweet potatoes with fresh sweet potatoes
• Choose pineapple packed in its own juice, instead of the kind in heavy syrup
• Add a cut up apple to the streusel topping and cut down on the amount of pecans
• Substitute orange juice for some of the melted margarine in the streusel topping

Stuffing

• Make with low-fat margarine
• Replace whole eggs with egg whites or Egg Beaters
• Substitute chicken or turkey sausage for pork sausage
• Use fat-free, low-sodium chicken broth
• Choose whole-grain bread

Mashed potatoes

• Make with low-fat cream cheese or lite butter
• Replace some of the potato with steamed cauliflower (it sounds odd, but it works)
• Use 2% milk or low-fat buttermilk in place of the heavy cream

Chili

• Make with extra-lean ground beef, ground turkey, turkey sausage, or trimmed pork tenderloin
• Select low-sodium, well-drained beans
• Replace salt with a salt substitute
• Use lite beer, if beer is called for in your favorite recipe

Corn bread

• Use low-fat buttermilk
• Substitute egg whites or Egg Beaters for whole eggs
• Cut down on the oil, and add an extra splash of milk or some applesauce

Creamed spinach

• Make with lite margarine
• Replace sour cream with low-fat sour cream
• Substitute Neufchâtel cheese for cream cheese
• Add half the amount of Parmesan cheese called for in the recipe
• Use no-salt seasoning

Squash or pumpkin soup

• Make with lite margarine
• Use low-sodium, low-salt chicken broth or stock
• Choose lite whipping cream or low-fat half-and-half
• Substitute Neufchâtel for cream cheese, if your recipe calls for it

Macaroni and cheese

• Make with lite margarine
• Use low-fat cheese
• Choose low-fat half-and-half, evaporated milk, or skim milk
• Substitute Egg Beaters for whole eggs
• Replace sour cream with low-fat sour cream, if your recipe calls for it
• Select whole-grain, lite bread for the topping

Resource: RD411.com 

5 ways with Spaghetti squash

PUT DOWN THE HAMBURGER HELPER!

Why eat squash?

• Healthy and low calorie! Its a veggie that can be used to replace starches in many recipes. Different colored squashes are high in different vitamins and minerals. Many are great sources of vitamins A and C.
• 1 cup squash averages 40-50 calories (thats almost half the calories of a potato)
• Squash will store at room temp for up to 3 months prior to cooking it. 
• You can cook and store in fridge for up to 2 weeks. 
• Its CHEAP!!! Schnucks is offering squash for $0.50 per lb! How can you honestly tell me that hamburger helper was the better option at that price? You can't. 

If you have never cooked spaghetti squash its really easy, here is how you do it.

1. Cut the squash in half length wise; be careful not to cut yourself. All types of squash are hard to cut before they are cooked.  
•  Tip: If you are finding the squash hard to cut, you can pierce the skin with a fork a few times and cook it for about 3 minutes in the microwave.
2.  Scrape out the seeds
3.  Microwave method: Cook both halves of squash insides down, skin side up, on a plate for about 10 minutes. 

Other Spaghetti Suggestions:

1. Spaghetti traditional style
• 1 Spaghetti squash
• Newman's Own Garden Pepper pasta sauce 
• Lean (90%) ground turkey 
• Cook the squash, scrape the insides. You can heat and cook all ingredients separately.  
• I like to cook the squash, cook the turkey, then layer the 3 ingredients in a baking dish, like lasagna, and bake at 375 for about 15 minutes. Then remove the dish and top with Parmesan cheese and continue to cook for another 15 minutes. 
2.  Sloppy squash
• Sloppy Joe Sauce 
• Ground turkey (90% lean or more)
• Cook squash in microwave. Cook turkey and add sloppy joe sauce, simmer 5 minutes until sauce is warm. 
• Top spaghetti with sloppy Joe mixture. 
• Complement with a side of green veggies.
3. Replace noodles in soup with spaghetti squash
4. Stir fry and Pad Thai
5. Easy Cheesy Style
• 1 bag/ box Green Giant Broccoli with Cheese Sauce Steamer
• Cook squash. Cook steamer according to package directions. Combine the 2 ingredients. 

Healthified Pumpkin Pie Filling

You can use a regular pie crust or make a pie crust out of Fiber One Original bread crumbs. The nutrition facts for these crusts are not factored into the below recipe. I made this last night and it turned out beautifully, ENJOY!

Makes 8 servings...

1 can (2 cups) pureed pumpkin (not pumpkin pie filling)
3/4 Cup Unsweetened Almond milk
1/2 Cup egg beaters (or 4 egg whites)
3 TBSP Truvia natural sweetener (not splenda) 
1/2 teaspoon cinnamon
1/4 teaspoon ginger
1/4 teaspoon cloves
1/4 teaspoon nutmeg
- Optional: You can also add a small 6 ounce container of 0% Vanilla Greek Yogurt for extra protein, flavor, and texture. If doing this, add during step 3. Bake the same way. It adds 100 calories to the entire recipe (or about 12 calories per serving).

Directions:
1.) Preheat oven to 400 degrees
2.) In a small bowl mix Stevia and spices (last 4 ingredients)
3.) In a large bowl beat eggs (hand whisk) then mix in pumpkin and milk until combined. (and Greek yogurt if using it)
4.) Add Stevia and spice mixture to pumkin mixture, just stir until combined.
5.) Pour in pie crust or cooking sprayed pie pan (if making crust-less version, like I did)
6.) Bake at 400 for 40-50 minutes or until a knife inserted into the center of pie comes out clean.
7.) MUST DO THIS STEP before cutting and serving: Let pie sit and cool for 30 minutes then refrigerate for at least 2 hours. If you skip this you will have pumpkin mush!

Let me know how it goes!!!

Easy Creamy Chicken Masala

I made this up last night and it was REALLY GOOD! 



Serves 2 people and only 225 calories per serving.



Loaded with flavor and not with fat. This is a healthy dish that is simple enough to make any day. I was surprised how low calorie this dish was since it seamed to make a lot of food!

Suggest serving with a side of creamed spinach (to save time I buy the green giant steamers) and basmati rice. You can also choose to mix in peas. Calories from sides not included.



Prep Time: 5 minutes



Cooking Time: 20 minutes





Ingredients

•     1 (8 ounce can) 2 cups diced tomatoes in juice, No Salt Added (do not drain juice)


•     1/2 cup Tomatoes Sauce No Salt Added


•     1 1/2 tsp Garam Masala Spice (find in bulk food dispenser or ethnic foods isle)


•     1/4 tsp Cajun Seasoning


•     1/2 lb (8 oz) Chicken Breast Tenders, cubed


•     1/2 cup Fat-Free Plain Yogurt (optional)


•     1/2 cup Unsweetened Almond Milk or So Deliscuous unsweetened coconut milk

Directions



1.) Cube and cook the chicken in a large skillet/pan that can hold a lot of liquid and has a lid (you will need to cover)



2.) Add all ingredients except milk and yogurt



3.) Cover and simmer for 15 minutes. Do not skimp on this step! Check halfway though to make sure nothing is burning, stir if necessary.



4.) Add milk and yogurt, continue to cook uncovered until sauce is thick. Stir so that sauce doesn't burn. You can be creative and add extra almond milk if you like. Also, SoDelicsious makes a low calorie (50 calories per cup) version of coconut milk that would work in this dish.

- serve with creamed spinach, rice, and/ or peas

 http://www.livestrong.com/recipes/leah-newmark-rds-creamy-tomato-chicken-masala/

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

Turnip fries, my new obsession!

Its super easy and super tasty...



Although I have only attempted this once, i was so excited about the yummy-ness I had to post about it!



Ingredients:

• 1 turnip (100g raw= ~28 calories, SUPER LOW compared to potatoes) 


• Cajun seasoning or another seasoning of your choosing


• Cooking spray (olive oil or butter flavor)


• Paper towels

Directions:

1. Preheat over to 450 degrees.


2. Cut up your turnip into shoe string sized fries (thin)


3. Season them and let them sit (about 15 minutes) on a paper towel to help remove the excess moisture (this is helpful to create crispyness, the salt in the seasoning helps to draw out the moisture so you may need to use 1/8th teaspoon of salt if using Mrs.Dash or other salt free herbs). Dab the fries with a dry paper towel if needed prior to placing them on a cookie sheet.  


4. Spray a cookie sheet with cooking spray then spread out the fries. 


5. Cook for about 20-25 minutes, flip the fries half way through. 


6. Enjoy! I didn't even need ketchup

Nutrition facts: 100g raw= ~28 calories, SUPER LOW compared to potatoes which are 75 calories per 100g

Q & A: Whats the best protein powder and can I drink protein shakes when I have high cholesterol?

Patient Question: 
My cholesterol is not good at all. I have been reading up on the things I can do and have a good plan. The one question I am not sure about is protein drinks. If they are low in saturated fat and low in cholesterol does that mean I can drink them while trying to lower my cholesterol? 

Leah's Answer: 
For the average adult (None body builders), you can drink protein shakes but keep in mind that they are meant to be meal replacements. When you look for protein shakes you should look for ones that have at least 20g protein per serving and less than 150 calories per serving.

Since you are supplementing a meal with a shake, try adding 1/4th a cup of Fiber One original cereal for a boost of fiber (many powders don't have fiber), half a frozen banana (50 calories), PB2 powdered peanut butter (has fiber and protein, plus is tasty), soy milk (unsweetened) for an extra boost of healthy cholesterol fighting nutrients, or a small amount of yogurt. 
***You will need a blender for many of the above mix-ins, add Fiber One first and make it into a powder before adding liquid ingredients

People with high cholesterol still benefit from exercise (raises good, HDL, cholesterol) and weight loss if needed. Sometimes diet and exercise are not enough to lower cholesterol since 75% of our lab values come from what our bodies make. Follow up with Dr. Hayes and get your labs drawn as needed.

Tomato Jam

Yield: 4 1/2 to 5 pints
5 pounds tomatoes, finely chopped
3 1/2 cups granulated sugar (Or sub Splenda for sugar)
1/2 cup lime juice
2 teaspoons freshly grated ginger
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1 tablespoon salt
1 tablespoon red chile flakes
1. Combine all ingredients in a large, nonreactive pot. Bring to a boil, then reduce to a simmer. Stirring regularly, simmer the jam until it reduces to a sticky, jammy mess. This will take between 1 and 1 1/2 hours.
2. When the jam has cooked down sufficiently, remove from heat and fill sterilized jars, leaving 1/4 inch of head space. Wipe rims, apply lids and twist on rings.
3. Process in a boiling-water canner for 20 minutes, then remove jars from water bath and allow them to cool. When jars are cool enough to handle, test seals. Store jars in a cool, dark place for up to 1 year.
Per tablespoon (based on 4 1/2 pints): 5 calories; no fat; no protein; 6g carbohydrate; 5g sugar; no fiber; 50mg sodium; no calcium.
Recipe adapted from Marisa McClellan's website, foodinjars.com.

about rhubarb

Low in calories—and carbs—and virtually fat-free.Rhubarb is so hearty, one plant can live more than fifteen years and easily produce enough for an entire family.

A native of China, rhubarb’s celery-like stalks have been used for several thousand years in medicinal treatments.


Its shiny stalks are completely edible, but its ruffled green leaves are poisonous and should not be consumed.

Selecting RhubarbUsually sold in bunches or bags, rhubarb typically appears in grocery stores and farmer’s markets from April through June.


Ensure freshness by selecting stalks that are firm and glossy—not thin or limp.


Although red-stemmed rhubarb is more popular, green heirloom varieties are often sweeter.


Rhubarb is also available in the frozen aisle of your supermarket, already chopped, for your convenience.




Storing Rhubarb 
Rhubarb will keep for up to three weeks in the fridge. Leave stalks whole and don’t rinse them before wrapping them in plastic and storing.


To freeze rhubarb, rinse and either chop it up or leave the stalks whole before placing in a plastic storage bag.


Prepping RhubarbAfter removing and discarding the leaves, rinse the stalk and trim the root.


No need to peel rhubarb, ESPECIALLY if you want to impart its gorgeous ruby hue into your dish.


Due to its acidic nature, rhubarb should not be cooked in an aluminum pot, which would turn the veggie—and the pot—black.


Cooking RhubarbRhubarb is nicknamed the “pie plant” for good reason. When sweetened generously with sugar, brightened with lemon, and baked into all manner of crisps, crumbles and cakes, this humble stalk mellows into something soft, rich and quintessentially spring.


Rhubarb pairs well with other fruits, (think strawberries, blueberries, lemon and cherries), spices (cinnamon, cloves, ginger) and nuts (pecan, almonds, pecans).

Resource: http://www.eatbetteramerica.com/SavorSeason/SavorSeason.aspx?Id=190

Game day dips and appetizers

Light Pimiento Cheese-Stuffed Celery

Prep: 15 min. Don't be tempted to use preshredded cheese. It takes a few more minutes to shred your own, but you'll be much more pleased with the creamy texture.

YIELD: Makes about 3 cups pimiento cheese (serving size: 4-inch piece of celery with 1 tablespoon pimiento cheese)

COURSE: Side Dishes/Vegetables

Ingredients

1 1/4 cups light mayonnaise

1 (4-ounce) jar diced pimiento, drained

1 teaspoon Worcestershire sauce

1 teaspoon finely grated onion

1/4 teaspoon ground red pepper

2 (8-ounce) blocks 2% reduced-fat sharp Cheddar cheese, finely shredded

6 celery ribs, cut into 4-inch pieces

Garnish: paprika

Preparation

Stir together light mayonnaise and next 4 ingredients in a medium bowl. Stir in cheese.

Spread 1 tablespoon cheese mixture into each celery rib. Garnish, if desired.

Note: Store remaining pimiento cheese mixture in an airtight container in refrigerator up to 1 week.

Nutritional Information

---

• Amount per serving (serving size: 4-inch piece of celery with 1 tablespoon pimiento cheese)
• Calories: 54
• Calories from fat: 68%
• Fat: 4.1g
• Saturated fat: 1.8g
• Monounsaturated fat: 0.0g
• Polyunsaturated fat: 0.0g
• Protein: 2.5g
• Carbohydrate: 1.5g
• Fiber: 0.4g
• Cholesterol: 9mg
• Iron: 0.1mg
• Sodium: 147mg
• Calcium: 75mg

---

Southern Living JUNE 2005

Grilled Pepper Poppers

Photo by: Photo: Randy Mayor; Stylist: Cindy Barr

The three-cheese filling is a nice complement for the spicy peppers. You can also use a milder chile, such as a cherry pepper. Shredded cheddar cheese can take the place of Parmesan, if you like.

Photo by: Photo: Randy Mayor; Stylist: Cindy Barr

YIELD: 16 servings (serving size: 2 pepper halves)

COURSE: Appetizers, Hors d'Oeuvres

Ingredients

1/2 cup (4 ounces) soft goat cheese

1/2 cup (4 ounces) fat-free cream cheese, softened

1/2 cup (2 ounces) grated fresh Parmesan cheese

1/2 cup finely chopped seeded tomato

2 tablespoons thinly sliced green onions

2 tablespoons chopped fresh sage

1/2 teaspoon kosher salt

16 jalapeño peppers, halved lengthwise and seeded (about 1 1/2 pounds)

Cooking spray

2 tablespoons chopped fresh cilantro

Preparation

1. Prepare grill to medium-high heat.

2. Combine first 7 ingredients in a bowl, stirring well. Spoon about 2 teaspoons cheese mixture into each pepper half. Place pepper halves, cheese side up, on grill rack coated with cooking spray. Grill peppers 5 minutes or until bottoms of peppers are charred and cheese mixture is lightly browned. Carefully place peppers on a serving platter. Sprinkle with cilantro.

Nutritional Information

---

• Amount per serving
• Calories: 84
• Fat: 4.8g
• Saturated fat: 3.1g
• Monounsaturated fat: 1.2g
• Polyunsaturated fat: 0.2g
• Protein: 7.1g
• Carbohydrate: 3.5g
• Fiber: 0.9g
• Cholesterol: 11mg
• Iron: 0.6mg
• Sodium: 334mg
• Calcium: 117mg

---

Cooking Light JUNE 2009

Bruschetta with Peach Salsa and Melted Brie

Photo by: Photo: Becky Luigart-Stayner; Styling: Cindy Barr

Place the cheese in the freezer for about 20 minutes for easier cutting. To make this appetizer in advance, you can prepare and refrigerate the salsa up to a day ahead. Toast bread and assemble just before serving.

YIELD: 12 servings (serving size: 2 topped bread slices)

COURSE: Appetizers, Hors d'Oeuvres

Ingredients

2 cups chopped peeled peaches (about 4)

3/4 cup finely chopped red bell pepper (about 1)

1/4 cup chopped green onions

2 tablespoons chopped fresh cilantro

1 tablespoon sugar

1 tablespoon fresh lime juice

Dash of ground red pepper

1 (8-ounce) French bread baguette, cut into 24 slices

4 ounces chilled Brie cheese, cut into 24 pieces

Preparation

Preheat broiler.

Combine first 7 ingredients; set aside.

Arrange bread slices in an even layer on a baking sheet. Top each bread slice with 1 piece of cheese; broil 3 minutes or until cheese melts and bread is toasted. Remove pan from oven. Top each bread slice with about 1 1/2 tablespoons salsa; serve immediately.

Nutritional Information

---

• Amount per serving
• Calories: 100
• Calories from fat: 24%
• Fat: 2.7g
• Saturated fat: 1.7g
• Monounsaturated fat: 0.8g
• Polyunsaturated fat: 0.1g
• Protein: 4g
• Carbohydrate: 15.9g
• Fiber: 1g
• Cholesterol: 9mg
• Iron: 0.8mg
• Sodium: 183mg
• Calcium: 22mg

---

Cooking Light JULY 2007

For more recipes visit cookinglight.com and search for appetizers under 100 calories or click here

2 New Low-Cal Ways to Make Snow Cones!

The following simple and tasty recipes will give you a reason to buy a snow cone maker (ice shaver).

1.) Crystal Light snow cones: Pour some Crystal Light or other Low-Cal beverage over your shaved ice for a guilt free fruity and cool treat

2.) Frozen Hot Chocolate: Use fat free hot chocolate mix (about 1 packet). Let sit for about 1-2 minutes after mixing to let the ice melt a little and dissolve the rest of the mix. THIS IS SOOOO GOOOD! Most hot chocolate mixes will dissolve in cold water as well as hot water. My favorite fat free mixes include Nestle Fat Free Hot Cocoa (about 10 calories per TBSP or 20 calories per serving) and the Kroger Brand fat free mix.

Spicy black bean and portobello mushroom toastadas

Ingredients:

• Two 50 calorie La Tortilla factory tortillas
• Two slices of 2% milk cheddar cheese slices
• 2 TBSP 2% milk cheddar cheese, shredded
• 1 Morning Star Spicy Black Bean veggie burger
• optional: Salsa, fat free plain yogurt

Directions: 

Preheat oven to 375 degrees

1. Cook 1 portabello mushroom in microwave for 2 minutes. Remove from microwave.
2. Add veggie burger patty to plate with mushroom and continue to cook mushroom and veggie burger for an additional 2 minutes.
3. Toast tortillas in oven for 5-7 minutes or until lightly brown on top
4. Cut up mushroom and veggie patty, mix together.
5. Divide the mushroom mixture and place half on each tortilla. Tear cheese slices and spread around top of the mushroom mixture. Add 1 TBSP shredded cheese to each tortilla.
6 Put back in oven for 10 minutes or until cheese is melted.
7. Let cook and enjoy. Try serving with fat free yogurt (replaces sour cream) and salsa




Read more: http://www.livestrong.com/recipes/leah-newmark-rds-spicy-black-bean-mushroom-toastadas/#ixzz1KUKaB7sJ

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. 

Vegetarian meals that can help reduce the risk of heart disease and diabetes

Steamed chicken and vegetable sandwich with hummus on whole wheat bun

The easy way....
Last night I ordered Chinese food (Steamed chicken and vegetables with sauce on the side) and I wasn't in the mood for more Chinese food today. So I used the left over steamed chicken and veggies for my hummus sandwich today by simply using hummus and a 80 calorie Sara Lee hamburger bun.

Other tips:
- Make sure you measure your hummus, calories from condiments add up.
- Feel free to add different types of vegetables like tomatoes or cucumbers.

My favorite hummus is Wild Garden. Its less calories than many other types of hummus. It can be found at HyVee in the health food section

Cooking your own steamed chicken and vegetables:
You can easily make your own steamed chicken and vegetables in about 20 minutes by cutting up chicken breast and vegetables and using your cook top, a large pot filled with a shallow amount of steaming water, and a steamer basket (inside the pot, water should be below the tray). Cook time is usually only 10-15 minutes. Make sure there is no pink remaining in the chicken before you eat it.

Steamer Basket

Tips to cut calories in half

Found this article on the Hungry Girl Website and thought it had some good tips. Enjoy!

Wanna cut calories in HALF? YOU are in luck...  Filling your diet with foods that have low energy density (high water and fiber contents) can help you eat fewer calories without even realizing it. These foods give you larger portion sizes for fewer calories. Our good pal (and master bar-maker!) Dr. Melina Jampolis is here with FIVE fantastic tips for cutting calories in HALF (which means you can eat twice as much food for the same number of calories!). Good times! 1. You Say Tomato... Chili is AWESOME but it can be a bit dense, and so the calories add up quickly. If you want to add volume to chili and get more bang for your calorie buck, mix a large can of cooked tomatoes (stewed, diced, or chopped) with a standard-sized can of chili. And if you start out with a low-fat veggie or turkey chili, your new chili blend will be super-low-cal! Regular Canned Chili = 300 calories and 7g fat per cup Chili/Tomato Blend = 150 calories and 3g fat per cup  Chili Savings - 150 calories and 4g fat per cup! 2. Sassy Salsa... Everyone knows guacamole is delicious. But avocados (the main ingredient in guac -- doy!) are super-high in fat and aren't exactly low in calories either. Yes, we know it's good fat, but cutting some of the calories from guacamole is still a good thing. Add 1 1/2 cups of your favorite salsa (either jarred or fresh, but we prefer fresh!) to 1 cup of guacamole, and your new concoction will have half the calories in each serving. Weeeeee! Regular Guacamole = 450 calories and 39g fat per cup Salsa/Guac Blend = 225 calories and 16.5g fat per cup Guac Savings - 225 calories and 22.5g fat per cup! 3. Mushroom Mania... Mushrooms taste good and are good for you, but did you know that they can do wonders for lean ground meat? Simply add 1 1/2 cups of chopped mushrooms (feel free to put whole ones in the food processor!) to 4 oz. raw lean ground beef (or turkey) to cut calories in HALF. Use this trick to make burgers, sloppy joes, meatloaf and MORE. Cooked Lean Ground Beef = 200 calories and 11.5g fat per cup Cooked Mushroom/Lean Ground Beef Blend = 100 calories and 5g fat per cup  Beef Savings - 100 calories and 6.5g fat per cup! 4. Veg Out... Mom always said to eat your veggies, but she should have insisted you toss 'em into your pasta salad! Why? Because adding 1 1/4 cups of broccoli (or another favorite vegetable) to a cup of pasta salad is yet another fantastic way of cutting calories in half. YEE-HAA! Pasta Salad = 380 calories and 20g fat per cup Broccoli/Pasta Salad Blend = 190 calories and 9g fat per cup Pasta Salad Savings - 190 calories and 11g fat per cup! 5. Super-Duper Celery... You can definitely save loads of calories and fat grams by making your tuna (or chicken) salad with reduced-fat or fat-free mayo as opposed to the full-fat kind. But you can slash oodles MORE calories from your creations by adding one heaping cup of chopped celery to each cup of tuna or chicken salad. Don't like celery? You can achieve the same results with chopped cucumbers. YES!!! Reduced-Fat Tuna Salad = 320 calories and 12g fat per cup Reduced-Fat Tuna Salad/Celery Blend = 160 calories and 6g fat per cup Tuna Salad Savings - 160 calories and 6g fat per cup! HG Note - The nutritional values listed here are based on averages. For exact nutritionals and POINTS® values, simply add the stats from the labels of the specific products you use, and then divide by the number of servings.

Source: http://www.hungry-girl.com/newsletters/raw/1068

Spice It Up with Salt Free Seasoning

15 Seasoning Blends So Good You Won’t Miss The Salt

Spices are usually defined as the roots, bark or seeds of various plants. Herbs are usually defined as the leaves. Salt is neither an herb nor a spice!

Most herbs and spices lose flavor and color with age. Each year, test your herbs and spices by sprinkling a small amount into your hand and crushing them; if a distinct aroma is not immediately obvious, your herbs are past their prime. Sealed glass jars are best to lock in flavor and color.

Another way to preserve freshness is to buy whole spices (such as cumin seeds and black peppercorns) and grind them as needed in a coffee grinder (about $20 retail). This grinder should then be used for spices only and not for other uses.

All these recipes contain negligible amounts of sodium and fat, while many spice blends available in grocery stores are very high in sodium.

RECIPES

For each seasoning blend, mix all ingredients and store in an airtight container. Ingredients are dried herbs and ground spices, unless otherwise noted.

Each blend contains 5 mg sodium or less per teaspoon, except as noted.

Source: RD411.com