Archive for Veggies

Happy Hearts

February 3, 2012 · Filed under Fruit, Kid Tip, kids, Veggies · Tagged , , ,

I LOVE Valentine’s Day!  I love all things red, pink and heart-shaped!  This is a holiday that took on a whole new meaning for me when I had kids.  They get so excited about all the hearts, all the love…and I get a whole month of spoiling them with all things heart-shaped!  The down side of all this love is it has, like every other holiday, become all about the candy and cupcakes…which is great, in moderation, but sometimes I start to feel overwhelmed…my 90/10 philosophy starts to feel a little more like 50/50 as the sugar creeps in.

But healthy can still be fun, and if anything it shows even more love as we watch out for their little hearts and minds.  Today I made some heart-shaped fun for four little ones and honestly you would have thought I had served pink cupcakes with extra sprinkles…they were thrilled and the plate was cleared in under 5 minutes!  I think we sometimes under-estimate what will put smiles on their little faces!

Ingredients:  Fruit & veggies, cheese, pretzels

I used watermelon, strawberries (cut in half already look like hearts), & cucumbers

Tools:  Heart-shaped cookie cutters (you can get a set of all sizes at Michael’s for under $5) & an apple corer

 
Also try coring an apple, slicing it and filling it with cheese.
 
Or just stick to plain old crackers & cheese.
 

Comments (4) »

Guiltless BBQ Chicken Salad

January 24, 2012 · Filed under Chicken, Eat this - Not that, Salads, Veggies · Tagged , ,

There is something about the tangy flavor of BBQ Sauce, and the creamy, savory flavor of ranch dressing that, when combined, make me weak.  A few days ago I set out to create a “healthy” version of a BBQ Chicken Salad, and I was really expecting a so-so lunch.   Guess what?  I was WRONG!  This was one of the best MEALS I have had in a long time!  Fast. Simple. Healthy.  AND TASTED AWESOME!  You are not even going to believe what is in this (or should I say -not in this)…but I promise you will not be disappointed! WOW!

1.  Place Kale Salad in a bowl (Have as much as you want, and whatever brand, all the stores have them now.  I still like Harvest Sensations)

2.  Place a few spoonfuls of Hannah’s Tzatziki on the kale and mix throughly covering all of the kale. (This is a Costco product that is AWESOME!  Anywhere Ranch and/or sour cream previously went…this should go)

3.  Place Trader Joe’s Chickenless Pulled Chicken in the microwave for 2 min (following directions)

3.  Dump half the bag of BBQ Chicken onto the kale salad.  Using a fork and a knife chop/mix it all up

 

4.  I added these yummy peppers, but you could add black beans, corn…any veggie you want!  Chop/mix one more time

5.  Dump into a bowl, add 6-10 Blue Corn Chips and VOILA!  Heaven in a dish! 

There will not be a disappointed taste bud in your mouth!!!

Here is the 411 on my Guiltless BBQ Chicken Salad:  Calories 260/Fat (Total 9g/Saturated 2g)/ Sodium 690mg/ Carbs 27 g (3g sugar)/ protein 21g

Just to compare here is the 411 on a HALF BBQ Salad from CPK (from their website):   Calories 709/Fat (Total 100 g/Saturate 9g)/ Sodium 896 mg/ Carbs 57 g (sugar not disclosed would guess at least 30)/ protein 26g

Leave a comment »

preparedness

January 9, 2012 · Filed under Brands I Love, Costco, Fast Food Assist, Fish, grains, Trader Joe's, Veggies · Tagged ,

Preparedness refers to the state of being prepared for specific or unpredictable events or situations. Preparedness is an important quality in achieving goals and in avoiding and mitigating negative outcomes.

This my friends is the key to it all.  If you want to live a healthy lifestyle, make healthy choices, and take control of your eating the only route there is is ”preparedness”…no way around it. 

We spent a good portion of our day today in our jammies, watching football.  So around 3 we made a run to the park.  It gets dark and cold here early and when we piled in the car to head home my Husband noted it was already 5…and suggested we eat out.  I was all for it as I had planned nothing for dinner.  As we tossed possible dining destinations back and forth it occurred to me how silly it was when I have a freezer, pantry and fridge overflowing with easy, healthy choices.

Preparedness.

Dinner was 4 things:  frozen fish, quinoa, bruschetta sauce, and edamame

1st I microwaved the edamame and in 5 minutes the kids were eating a hot veggie.  Costco sells Madame Edamame and the little bags go right into the microwave.  Fast.  Hot.  Healthy.   Sprinkled with a little garlic salt and everyone is a fan. (these are also good cold in a bag on the run)

2. Fish.  I know, not everyone likes fish.  But I would encourage you to find one you can tolerate as it is an awesome lean protein, and easy to make.  If you choose non-fishy ones they are basically plain, like chicken, and will taste like whatever you put on them.  We eat a lot of Tilapia, which Costco also sells frozen, and we also enjoy Barramundi which has no fishiness at all!  Remember to check the Monterey Aquarium Seafood Watch site for best choices!  I put frozen fish in cold water (still in the packaging) for about 5 min, then it is ready to go.  Most of these frozen white fish choices are good broiled on each side for 5 min.  I added a little pepper and some Galeos Miso for flavor.

3.  Quinoa.  6 minutes in the microwave.  The main reason I like to make quinoa is it is fast and light.  You don’t feel all weighed down like you do after eating rice.  Trader Joe’s Organic Quinoa is cheap, and can you beat a 4- 6 minute microwave option?

 

4.  Bruschetta.  I always have bruschetta sauce in the house.  It is easy to dip things into, and dump onto dishes to spice them up!  Actually right now I have the Costco option (Hannah’s) and the Trader Joe’s kind. Tonight I added it to the quinoa and it was so YUMMY!  I actually just made more to have for lunch tomorrow.  Quinoa has a lot of protein so it makes a perfect mini-meal on the run, and tastes great cold!

So 30 minutes after walking into the house we had a dinner that was pretty healthy, easy to make, and relatively cheap…all things I am sure we would not have accomplished if we had gone out. Not one thing I made took over 6 minutes…hard to argue with that!

Preparedness=Good Stuff!

Comments (1) »

Zucchini Parmesan

August 22, 2011 · Filed under Recipes, Vegetarian, Veggies · Tagged ,

So my posts on zucchini are now growing as rapidly as the zucchini themselves.  I planted just a few in the yard and noticed some small zucchini taking shape when we left town last Sunday.  A week later it was like zucchini on steroids out in my yard.  This is what we came home to, 5 days later!!!

This dinner was my husband’s idea and really what is not to like…even a non-zucchini fan is going to enjoy a good red-sauce and some hot melted cheese! 

This is a great addition for those of you who take part in “Meatless Monday’s” .  Add a side salad and some yummy bread and you have a meal you can be proud of.

Enjoy!

Zucchini Parmesan

Ingredients

  • zucchini
  • parmesan cheese
  • mozzarella cheese
  • pasta-sauce/red-sauce (I used organic from a jar, basil flavored)
  • whole-wheat bread crumbs
  • olive oil, or olive oil spray

Directions

Step one:  Heat oven to 450 & Prep

Cut zucchini to desired thickness, coat with olive oil then cover with parmesan cheese/bread crumb (equal parts in a bowl) mixture and place on a baking sheet.  Or have kids do this, while you sip wine and read a magazine:)  Again, kids eat what they make…weird, but true!

Step two.  Bake for about 20 min @ 450, or until crispy looking.  Meanwhile heat your sauce in a pan, low.

Step 3.  Layer.  You can’t get this wrong.  Use as much, or as little sauce and cheese as you want.  I did two layers.

Add sauce and cheese to the top and bake for another 15 – 20 min @450…or until cheese is bubbly!  Delish!

Comments (2) »

one GIANT zucchini

August 13, 2011 · Filed under Baked Goods, Veggies · Tagged , ,

I have to be honest, I spent years disliking this vegetable.  I just didn’t understand why one would want a zucchini when they could have a cucumber.  A sweet, crisp, cool cucumber…my FAVORITE! I have this same issue with papaya…sitting right nextdoor is a sweet (just that much better) mango!

Yet as I have grown older I have come to appreciate that sometimes the best things in life require some effort.  With a cucumber what you see is what you get.  With a zucchini I get to participate in the process, always a different outcome.  I have come to appreciate and enjoy zucchini, and yes, I still take cucumbers for granted:)

My neighbor invited us over to help harvest his garden. We came home with this bounty.

The peas, cucumber, lettuce and arugula were gone within 15 minutes as the kids and I made a great salad for lunch!  The basil was slotted for an appetizer I was going to make, and the broccoli was paired with dinner the next night.

Today all that was left was ONE GIANT zucchini.

I love fried zucchini…well my version, which is just olive oil and some lavender salt…a few minutes on each side.  But I have also wanted to make zucchini muffins and just haven’t gotten around to it.  What is a girl to do?

Split the difference.

Jennifer’s Zucchini Muffins

Ingredients

  • 2 cups whole wheat flour
  • 2-1/4 tsp of baking soda
  • 1 tsp ground cinnamon
  • 1/4 tsp sea salt
  • 3 large egg whites (I used tow eggs and 1 egg white)
  • 3/4 cup honey
  • 1/2 cup unsweetened applesauce
  • 1/4 cup greek yogurt (you could prob use all applesauce or all yogurt, I just had both) 
  • 1 cup grated zucchini, squeezed and packed into the measuring cup (just use a cheese grater)
  • I also threw in some crasins, walnuts, and oat bran (I always add oat bran when I bake…why not?)

I cooked them at 350 for about 15 to 20 minutes.  They lasted just about that long too once they were done!

 

olive oil & lavender salt

Leave a comment »

April means Asparagus

April 15, 2011 · Filed under Veggies · Tagged ,

Remember all fruits and veggie are best when in season, and not shipped around the world, or ripened on-site once they arrive (ewwww).

Great sites to check what is in Season:

Simply in Season

PCC in season

These DO NOT need to be organic. Asparagus are #7 out of 15 on the list of fruits and veggies that DO NOT need to be organic! Asparagus face fewer threats from pests such as insects or disease, so fewer pesticides need to be used.

Choose: Look for firm spears with bright green or purplish compact tips. Plan on a 1/2 pound per person, and for more uniform cooking, select spears of a similar thickness. Store in the refrigerator vegetable crisper and give them a good rinse before using (even if you’re going to boil them).

Nutritional Info: No better way to get B6 or Folic acid

I still think this veggie is one of the best! Easy to cook, east to eat, and good for you! Let your kids use their hands and make it fun!

Grilled w/ Lemon & Garlic

Grilled Pancetta-Wrapped Asparagus

Fresh Fettuccine w/ Asparagus, Red Peppers, Zuchini & Prawns

Shaved Asparagus Salad w/ Radishes

Asparagus w/White Beans & Hazelnuts

Roasted Spring Asparagus w/ crispy Pancetta in Lemon Balsamic Vinaigrette

Leave a comment »

Be Green, on the inside.

January 4, 2011 · Filed under Fruit, kids, Organics, Shake It Up!!!, SuperFoods, Veggies · Tagged , , , ,

The New Year usually means DETOX!  Lord knows I need it!  My gem of a husband knows me too well and for Christmas I got a shiny, red, revved-up machine!  V6 baby!  Ok, not a car, a Vita-Mix blender.  I have eyed this for 2 years, pretty much since I started eating clean, and let me tell you it was worth every red-cent he spent!

LOVE LOVE LOVE IT!  My kids have had more kale, flat leaf parsley, tomatoes, carrots, arugula and spinach since Christmas Day than they have had since birth…and the best part is they have no idea!  Add one apple or pear and all they taste is sweet!  SCORE!

Now that said I have felt a bit guilty not sharing all of the awesome smoothies and concoctions we have been drinking -but I know from experience that a normal blender just cannot do to veggies what a Vita-Mix does…and I pretty sure 99% of you, and your kids, would GAG if you had a green paste for a snack!

So in the spirit of giving I set out to find a Green Drink that is “regular blender friendly”, and can allow you to Detox, or just load up on some phytonutrient-rich GREEN yumminess and give your liver a good rinse…(incase like mine it was bathed in red wine over the last month)!

Kid Approved

Green Smoothie

1 cup kale or collard greens firmly packed, stems removed, coarsely chopped (4 oz.)
1 Granny Smith apple, coarsely chopped
1 ripe banana
1/2 cup loosely packed fresh flat-leaf parsley leaves
2 1/4 cups water

Combine all ingredients in a blender, and blend until smooth. If the mixture is too thick, add a little more water.

The 411 on the Green Smoothie (Serves 2) Per serving: 105 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 26 g carbs; 32 mg sodium; 2 g protein; 4 g fiber.

For 25 more of these, please visit the 28 Day Action Plan at http://www.wholeliving.com/photogallery/smoothies#slide_1

 Tip:  Stick with the Green/Red ones for more nutrient dense options, and watch the sugar!  Also note most of the calories listed are for 2 servings, if a smoothie has a 100 calories drinking the whole thing is a great snack…at 400 calories you just shot your day-and could have had a KILLER milkshake!

Leave a comment »

The Tostada! Simple. Healthy. 15 minutes.

October 20, 2010 · Filed under Quick Dinner Ideas, Turkey, Veggies · Tagged , , , ,

15 minutes, start to finish

A Healthy Twist On The

Tostada

So perhaps your experience with Tostada’s is like mine, and dates back to college, and late night Runs to the Border!  What did we love about the Tostada?  We loved that it was a giant CHIP that carried all the yummy stuff right to our mouths!  DELISH!

Well this GIANT chip can also carry wholesome, healthy ingredients to our mouths, and they are FAST, easy and fun!

I put a base of black beans and avocado right on the shell:

  • Open and rinse one can of black beans, dump into a mixing bowl
  • Dice up one avocado and add to the bowl

  • microwave for 10 seconds and then mash (I use a potato masher, can buy them at Safeway or any kitchen store)

Now take that mixture and cover your Tostada’s!

Does this look pretty, no!  But no worries, we are going to cover it up!  But right here, if you added nothing else but the cheese, look at what your kids are eating…BLACK BEANS and AVOCADO!  Two pretty perfect foods.  Healthy protein, healthy fats – Omega-3′s, calcium, iron, Vit A, Vit C!  Not bad! 

Now my kids will take this and be fine with melted cheese on top, nothing else.  However I can also get chicken, or ground turkey on there if I have it.   So if adding any other meat put that on now!  These (below) have chicken on them.

Sprinkle with cheese and broil for about 2 minutes!  That works for me, but you know your oven, so do what you need to do to melt the cheese and not burn the Tostada.

Now each family member can have it THEIR WAY!  Things that you can add:

  • Greek yogurt/sour cream
  • Salsa
  • Diced green/red onion
  • Diced jalapeno
  • Diced tomatoes
  • Diced olives

Top and SERVE!  15 minutes (start to finish) and you can have a pretty healthy dinner on the table!  Plus Mom and Dad get a Corona with lime, and can think about warm vacation spots!

This may not look like a lot of food, but remember we have been conditioned to eat WAY TOO MUCH!  The Tostada shell alone is 80 calories.  So adding beans, avocado, chicken, cheese, yogurt/sour cream, and veggies will easily get you up there in the calories.  My husband thought he would need two, he didn’t-one did the trick!  But if a 2nd is needed, it will take you about three minutes to whip it up!

Jennifer's Tostada

Michael's Tostada

The Kid's Tostada

Comments (1) »

zucchini spaghetti

October 8, 2010 · Filed under Products I can't live without, Quick Dinner Ideas, Veggies · Tagged , , , ,

You may remember how I feel about Spaghetti Squash, DELISH!  That find saved our family numerous calories and insulin spikes as we ate almost NO pasta last winter, and made Spaghetti Squash our new staple.  Well this fall my new find is Zucchini Spaghetti!  I think as far as flavor and texture it might be a runner-up to Spaghetti Squash, but when you factor in prep time it definitely takes the lead!

Personally, I have never cared for zucchini.  I think I always wanted it to be a cucumber when I took a bite, and was just left feeling a bit letdown.  Zucchini Spaghetti has changed all that and now my veggie drawer is overflowing with these super healthy little delights!

Prep 

You will need a Spiral Slicer, which can be used for many MANY things besides making your zucchini into spaghetti.  I bought an inexpensive one for around $20, and it works great!

Joyce Chen Spiral Slicer

Step 1

Peel your zucchini if it is not organic, otherwise leave the skin on and spiral slice.  1 zucchini takes about 2 minutes.

Step 2

Place into bowl

Step 3

Add Sauce

And you have the perfect base to add the protein of your choice!  Voila, a low-cal, healthy and YUMMY dinner!

This is my quick & dirty version of getting something healthy to the table!  If you “Search” Zucchini Spaghetti recipes you will find tons of recipes! 

The 411 on a Zucchini:  1 Cup has 20 calories, 1g fiber, 2g protein, Iron, Calcium, Vit A, & Vit C

Leave a comment »

Summer means A SWEET Corn Salad

August 2, 2010 · Filed under Recipes, Veggies

This salad from Art Smith (once Chef to Oprah) is easy, healthy, and just says summer ~ SWEET!

 

Fresh Corn Salad

Ingredients:

Serves 8

  • 8 ears corn , shucked
  • 3 Tbsp. extra-virgin olive oil , plus some for brushing the corn
  • 6 fresh tomatoes , chopped
  • 2 cucumbers , peeled, seeded and chopped
  • 2 green onions , minced
  • 1 bell pepper , seeded and chopped
  • 1 jalapeno pepper , seeded and minced
  • 1/4 cup chopped cilantro
  • Salt and freshly ground black pepper to taste
  • 4 Tbsp. white balsamic vinegar
Prepare the grill to medium high.

Brush the ears of corn with extra virgin olive oil.

Grill the corn until it is light brown, turning often for even cooking. When cool enough to handle, cut the corn off the ears.

Toss the corn with the tomatoes, cucumbers, green onions, bell pepper, jalapeno, cilantro, salt and pepper, vinegar and 3 tablespoons of the olive oil. Toss and marinate at least 2 hours in the refrigerator before serving. Bring to room temperature and serve with hamburgers or grilled fish.

Leave a comment »

« Previous entries
Next Page »
Follow

Get every new post delivered to your Inbox.

Join 114 other followers