Archive for the Food Category

Healthy Breakfast Cookies

August 2, 2007 by erin.

Nutrition Highlights: whole grains, calcium, and protein Rich in vitamins B and E, iron, potassium, folic acid, calcium, tryptophan protein, and fiber.
Makes 16 to 18 large cookies

2 cups whole grain cereal flakes (such as Whole Grain Total)
3/4 cup Flour Blend (1/4 cup each of whole wheat flour, white flour, and wheat germ)
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon cinnamon
1/4 cup egg substitute
1/4 cup splenda brown sugar blend
2tbsp canola oil or light olive oil
1tbsp H2O
2 teaspoons pure vanilla extract
3/4 cup low-fat ricotta cheese
Cinnamon splenda for dusting

Preheat oven to 400 degrees and line a baking sheet with parchment paper (or spray with oil). Using a rolling pin, gently crush the cereal (in a sealed plastic bag) into coarsely crushed flakes. Alternatively, you can quickly pulse the cereal in a food processor. In a large mixing bowl, whisk together Flour Blend, crushed cereal, baking soda, salt and cinnamon. In another bowl, whisk together egg, sugar, oil, vanilla, and ricotta cheese. Add the dry ingredients to the wet and mix just enough to moisten dry ingredients. Drop single tablespoonfuls onto the baking sheets, leaving about an inch between cookies. Flatten cookies with the back of a fork and then sprinkle tops generously with cinnamon splenda. Bake about 18 to 20 minutes, or until nicely browned and crispy around the edges.

Per cookie (16 batch): 71 cal; 10 carb; 2.5 fat
per cookie (18 batch): 63 cal; 9 carb; 2.2 fat

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MEDITERRANEAN POTATO SALAD

April 1, 2007 by erin.

If you’re not in the mood for the traditional potato salad, this recipe is for you! This warm, savory salad is packed full of flavor and texture that will excite your taste buds! Enjoy!

Dressing:
1 tbsp chopped fresh basil
1 tbsp chopped fresh cilantro
1 tsp extra virgin olive oil
2 pkt splenda
1/2 tsp fresh ground black pepper
1/4 tsp red pepper flakes (optional)
1 tsp dijon mustard
1 tbsp fresh lemon juice

Nutrient Totals: 55 calories; 1g carbs; 2g fat

Salad:
2 medium red potatoes
fresh ground pepper to taste
1 1/2 cup thin sliced romaine lettuce
1/2 cup thin sliced red bell pepper
1/2 cup thin sliced yellow bell pepper
1/2 cup thin sliced red onion
1 oz low fat feta cheese, crumbled
10 kalamata olives, chopped
1 tsp toasted black sesame seeds
1 prepared bag of angle hair coleslaw

Nutrient totals: 524 calories; 91g carbs; 8g fat

Directions: Prepare dressing by combining ingredients and whisking together. Refrigerate while preparing salad. To prepare salad, cut potatoes into bite sized pieces. Spray a baking sheet with fat free cooking spray and place potatoes on sheet on one layer. Sprinkle with fresh ground pepper and place in a 450 degree oven for 25-30 minutes or until tender. Combine remaining ingredients in a bowl, cover and refrigerate until potatoes are cooked. When potatoes are cooked, place them into a bowl, pour 1 tbsp of dressing on them and toss. Immediately add warm potatoes to salad mixture with remaining dressing. Toss and serve. Serves 2.

Nutrients per serving: 290 calories; 46g carbs; 5g fat

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Meals Made Over

February 5, 2007 by erin.

FrontCover-Ad-Small

I have been writing a cookbook for a year and it’s finally finished and available for sale. The title is Meals Made Over. I choose that title because the recipes in it are traditional meals “made over” to be fast and healthy. The inspiration for the book came from my passion for good food and cooking, my commitment to fit and healthy, and my busy schedule. I learned time saving tricks and how to make food taste rich and savory… without the fat and salt. The book is full of tasty recipes that my husband and I eat on a regular basis. In fact, these recipes greatly contributed to my and my husband’s weight loss success. He has lost over 100lbs and I have lost 50lbs. Some of the recipes I’ve posted on my blog, and if you’ve tried them, you know how great they are. The book is available to anyone. You can email me a request and I’ll send it to you. If I can hand deliver it, it’s $12.00. If I have to mail it, it’s $15.95.

Oh yea… keep an eye out for a second cookbook! It’s coming!!

God Bless!!

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IT’S CHILI WEATHER…

September 25, 2006 by erin.

It’s getting to be that time of year… days are getting shorter and it’s getting colder outside… It’s about time to start making chili! There’s nothing quite like a steaming bowl of chili and a grilled cheese sandwich on a cold day. Try this healthy chili recipe and experience a savory, satisfying meal without unnecessary fat and calories.TURKEY CHILI
1 pound extra lean ground turkey
1 small onion, chopped
1 (15 ounce) can no-salt added dark red kidney beans, drained
1 (15 ounce) can no-salt added black beans
1 (15 ounce) can no-salt added pinto beans
3 (14.5 ounce) cans no-salt added stewed tomatoes, undrained
1 cup no-salt chicken stock
1 cup mushrooms, chopped
1 medium bell pepper, seeded and chopped
1/4 cup vinegar
2 tablespoons chili powder
2 tablespoons garlic powder
2 tablespoons hot sauce (optional)
1 teaspoon ground cumin
1 teaspoon dried parsley
1 teaspoon dried basil
1/2 cup red wine

Heat a large stockpot over medium-high heat until hot. Add ground turkey breast
and chopped onion and cook until browned. Remove from heat and drain. Return
the turkey and onions to the stockpot. Add the remaining ingredients except
for the red wine and bring to boil. Reduce heat and simmer on low heat for 2
hours. Add the red wine and continue cooking for another hour.

Makes 8 Servings

Serving Size: 2 cups

NUTRIENTS PER SERVING: 266 calories; 39g carbs; 2g fat


GRILLED CHEESE
2 slices Or Wheat Light Wheat bread (40 calorie / slice)
1 slice fat free cheese single (KRAFT)
Zero calorie buttery spray
Non-fat cooking spray


Heat a nonstick pan over medium heat. Spray bread with buttery spray and place cheese slice on one piece. Top with second slice of bread (butter side down). Spray top of bread with buttery spray and place in heated pan butter side down. Spray top with buttery spray. Press with spatula and cook until brown on each side (about 2 minutes each side).

Serves 1

NUTRIENTS: 110 calories; 20g carbs; 0.5g fat

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SALT & SUGAR CRAVINGS DEFINED

September 15, 2006 by erin.

I’ve been asked several times recently about what causes salt and sugar cravings. There are several different reasons one might crave one or the other. Let’s explore them.

Let’s start with salt (sodium) cravings. Sodium is a very important mineral in your body. It is necessary for regulation of blood and body fluids, transmission of nerve impulses, heart activity, and certain metabolic functions (Wikipedia, the free encyclopedia). When your body is depleted of sodium, usually due to sweating, it will cause you to crave salt. But, craving salty foods doesn’t always mean that your suffer from sodium depletion. There’s a possibility that your body tries to improve your insulin sensitivity by making you get more salt: sodium chloride (table salt) enhances insulin response to carbohydrates. This is why many people crave salty foods after eating a large carb-rich meal. Also, sodium and potassium deficiencies commonly go together and can be associated with cardiac arrhythmias (Tanya Zilberter, PhD). Sodium deficiency can be a serious condition. If you suffer from any of the following symptoms you should consult with your physician.

  • Confusion
  • Seizure
  • Appetite loss
  • Vomiting
  • Muscle
  • ankles/legs

Salt cravings are also associated with low energy, inability to taste food properly, PMS, adrenal exhaustion, and diabetes. (Mary Kurus)

Often, athletes suffer from sodium depletion through sweating during vigorous exercise. Lost sodium should be replaced with a natural, quality mineral ,such as sea salt, which contains more than 80 minerals. The stuff you find on tables… finely ground, white salt is very refined and has lost most of its mineral and nutrient values. I caution you to keep in mind that the American diet typically contains way too much sodium. Experts say a safe minimum of sodium consumption per day is 500mg. 2400-4500mg a day is acquired easily in one or two fast food meals. So, use that salt shaker sparingly.

Sugar has a addictive quality to it. The more we consume sugar, the more we want it. It tastes good and is quick energy; but, energy boosts are short lived and cause you to crash with increased fatigue and depression. It’s like a vicious cycle. This explains the majority of sugar cravings, but there are other causes as well. Sugar cravings can also be a symptom for parasite and worm infestation as well as candida overgrowth. These types of invaders feed on sugar and actually set up a craving that demands satisfaction. And the cravings they set up are very very strong (Mary Kurus). A deficiency in Vitamin C or other vitamins can be the cause of a craving for sugar. Also, cravings for sugar can also be caused by emotional factors, addictive behavior, and difficulties with insulin. It’s important to slowly identify the cause of your cravings so you can deal with whatever is causing you to eat sugar on a daily basis (Mary Kurus).

The American diet also contains an excess in sugar. Sugar is hidden in many foods. You would be surprised at the sugar content of a fast food meal (as well as the above mentioned salt). Often, sugar is added to low fat and fat free foods to replace the taste of fat. So, be careful when shopping and read your labels. The USDA has these recommendations for sugar consumption.

  • 6tsp (24g) / day for a 1600 calorie diet
  • 10tsp (40g) / day for a 2000 calorie diet
  • 14tsp (56g) / day for a 2400 calorie diet
  • 18tsp (72g) / day for a 2800 calorie diet

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Stuffed Poblano Peppers…. Yummy

September 11, 2006 by erin.

If your taste buds are craving southwestern fare, try this quick and healthy meal. It’s delicious!

INGREDIENTS:
2oz grilled chicken breast, cut into small pieces
1/8 cup dry, quick cooking whole grain rice
1/4 cup unsalted canned corn
1/4 cup unsalted canned black beans
2 tbsp all natural salsa
Zero calorie buttery spray
1 slice fat free Swiss cheese
2 large poblano peppers
1 slice of hearty whole grain bread, halved

DIRECTIONS: Preheat oven to 450 degrees. Prepare rice by package instructions. When rice is cooked, add corn, beans, salsa, buttery spray, and chicken and stir. Cut tops off of peppers and de-seed them. Place 1/2 slice of cheese in each pepper. Stuff peppers with bean mixture. Take bread halves and plug top of each pepper. Bake pepper for 15 minutes.

NUTRITIONAL VALUE: 485 calories; 67 carbs; 4g fat

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Birthday Cake

August 21, 2006 by erin.

Birthday Cake

It’s my birthday today, so let’s eat cake! Here’s a healthier version of a sinful treat, chocolate cake. Try this recipe the next time you celebrate a special occasion so you don’t have to feel guilty afterward!

INGREDIENTS:
2/3 cup whole wheat flour
1 cup all purpose flour
1/4 cup cocoa
1 tsp baking powder
1/2 tsp baking soda
dash of salt
1 egg
1 cup sugar free maple syrup
1/4 cup canola oil
1/2 cup unsweetened applesauce
Cooking spray
Fresh raspberries
1 tbsp powdered sugar (optional)

DIRECTIONS: Preheat oven to 350 degrees. In a medium bowl mix together all dry ingredients. In a separate bowl, whisk together egg & syrup, add oil and applesauce then mix with dry ingredients. Mix until well blended. Spray a 9X9 baking pan with cooking spray and pour in batter. Bake for approximately 40 minutes or until toothpick inserted in center comes out clean. Serve slices with raspberries and dust top of cake with powdered sugar.
Makes 9 servings.

NUTRITIONAL VALUE PER SLICE: 166 calories; 7g fat; 22g carbs

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French Toast Breakfast

August 7, 2006 by erin.

INGREDIENTS
¾ cup of egg substitute (30 calorie per serving)
2 slices of low calorie whole wheat bread (45 calorie per slice)
¼ cup sugar free syrup (35 calorie per serving)
1 sliced strawberry
1 sliced medium apple (80 calorie)
1 cup of fat free milk (60-80 calorie per serving)

INSTRUCTIONS
Spray non-stick pan with fat free cooking spray (butter flavor Pam is great) and heat over medium-high heat. Soak bread in egg substitute. Place bread in pan and brown on each side. About 2-3 minutes on each side. Place on a dish and garnish with sliced strawberry, drizzle with syrup and serve with sliced apple and cup of milk

NUTRITIONAL VALUES
Calories: 380
Carbs: 68g
Fat: 2g

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Post Training Nutrition

July 9, 2006 by erin.

Being a trainer, I get tons of questions about fitness and nutrition. One question I have heard a lot lately concerns post training nutrition. It seems that many people don’t understand how to eat before and after their workouts and how important it is to have proper nutrition in that window of time. I’ll try to clear things up.
Ideally you should have a small meal consisting of carbs, protein and a little fat about 90 minutes prior to your workout. This gives your body time to start breaking down the nutrients to fuel the workout. This is especially important for those working out first thing in the morning. Please don’t workout on an empty stomach. Your body has not been fed in 8 hours (in theory) and it thinks that it’s starving. So, instead of burning fat (body’s stored energy), your body will hold on to it thinking that it needs it for survival. You will, instead, burn muscle; the very thing you want to preserve and build. Muscle mass is where you get your metabolism from. one pound of muscle takes up less than 1/2 the space as one pound of fat and it burns up to 50 more calories per day. It would make since, then, to have the proper nutrition to support a healthy body composition. So, eat before you work out!
It is just as important to eat right after your workout. The 30 minute window after a workout is critical for proper recovery. After your workout, your body is at an elevated temperature, your heart rate is elevated, and your muscles are going through what is called protein degradation (process of breaking down muscle fibers due to exercise); because of this state, your body can easily absorb nutrients to repair muscle tissue and restore glycogen. You must stop the protein degradation by eating, or your muscles will continue to tear down and you will have a slower rate of recovery and an increased level of soreness. Proper post-training nutrition is insurance that you will be able to perform at your peak the next day. If you don’t re-fuel your body properly you greatly increase your risk for overtraining syndrome. Symptoms of overtraining include elevated resting heart rate, irritability, loss of appetite, interrupted sleep patterns, fatigue, etc… So, be kind to your body and feed it properly.
What you eat is also important. Within 30 minutes of completing your workout you should consume a snack containing 0.8g of carbohydrate per kilogram of body weight that has some protein and a little fat. An example would be an energy bar with reasonable calories, less than 3g of saturated fat and less than 10g of sugar. Other good choices are a peanut butter and jelly sandwich or a glass of milk and a banana.
For more information please visit my web site at www.eringrahamfitness.com or contact me personally at erin@eringrahamfitness.com

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Pot Luck

June 28, 2006 by erin.

Have you ever found yourself starving, out of groceries, no time to shop, and not wanting to go out to eat? My guess is that you have at some point. I found myself in that situation earlier this evening. I am committed to having healthy habits, and settling for greasy, salty fast food or take-out doesn’t fit into that plan. What do you do in this situation? My suggestion… sift through the frig and cupboards for things to throw together. Use your imagination and get creative. I’ll give you an example. This is what my husband and I had for dinner tonight; and, it was out-of-this-world. INGREDIENTS

  • Left-over grilled chicken breast (12oz total weight)
  • 1/2 box whole wheat penne pasta (6oz uncooked)
  • 1 1/4 red bell pepper, roughly chopped
  • 2tbsp capers
  • 30g sun dried tomatoes (not in oil)
  • 1/4 cup red wine
  • 3/4tbsp cornstarch
  • 1tbsp sodium free chicken bullion powder
  • A bunch of different sodium free spices: garlic powder, onion powder, crushed rosemary, dried basil (experiment with your favorite)
  • I can’t believe it’s not butter, zero calorie buttery spray (1tbsp)
  • 2 1/4 cups of water
  • thin sliced green onion and 1/2 tsp grated parmesan (as a garnish)

DIRECTIONS

Heat a non-stick pan, spray with fat free cooking spray and add the bell pepper. Saute for about 2 minutes. Combine water, spices, wine, chicken bullion, buttery spray and cornstarch. Add mixture to pan. Add the pasta, capers and sun dried tomatoes. Bring to boil, reduce heat, cover and simmer for 15 minutes or until pasta is al dente. Chop chicken into bite sized pieces and add to pasta dish in the last 5 minutes of cooking. Divide into 2 portions, garnish with green onion and cheese and serve.

NUTRITION

If divided into two portions, this dish is 560 calories, 73 carbs, 6g fat per serving.

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