Red, White, and Blue

Happy Memorial Day weekend!! In the mid-west, this is one of the most festive holiday weekends of the year. It’s full of pool openings, bar-b-ques, outdoor concerts, and lots of great company; it’s also the unofficial start of summer. 

This is a delicious dessert for the summer heat and takes into account the red, white, and blue colors of Memorial Day weekend. Since I’ve used angel food cake, fat-free whipped topping, and fresh berries in this recipe it’s completely fat free, low in calories, and full of antioxidants. So enjoy this light dessert, have a great long weekend, and don’t forget to wear sunscreen!

 

What you’ll need:

• Angel food cake
• 2 cups of strawberries, sliced
• 2 cups of raspberries, cut in halves
• 1 cup of blueberries, cut in halves
• 4 cups of fat-free whipped topping
• 1 truffle bowl (or multiple small bowls/sundae dishes)

Directions:

1. Cut the angel food cake into small cubes.
2. Sprinkle enough of the cubes to cover the bottom of the truffle bowl (or distribute to cover the bottom of each sundae dish)
3. Sprinkle a portion of the strawberries, raspberries, and blueberries over the layer of cake.
4. Cover the fruit in a thin layer of whipped topping.
5. Lay another layer of angel cake over the whipped topping.
6. Continue alternating between the cake, fruits, and whipped topping until the top of the bowl/dish is reached with the whipped topping layer.
7. Sprinkle a small amount of remaining fruit on top as a garnish.
8. Place in the refrigerator for a couple of hours until the cake to softens and all of the fruit flavors to marry. Serve chilled.

Battered Beans

A lot of restaurants I’ve been to lately have been advertising a “healthy” version of the french fry- the green bean fry. On first glance, this does seem like a much healthier alternative to deep fried potatoes, unfortunately, I’d say you’re almost better off eating a small serving of fries to kick your fry craving than an entire order of green bean fries. The traditional way to make these fries is by boiling the green beans in hot water for 15 minutes, battering them up, and then deep frying them…healthy? I think not.

Boiling vegetables is one of the worst cooking techniques you can use for a number of reasons. When you boil vegetables you remove a lot of the vitamins and nutrients (they leech into the boiling water, which is later discarded), you denature a lot of the enzymes from the excessive exposure to heat, and you lose the flavor and texture that is unique to vegetables. I recommend eating vegetables raw if possible or baking/sauteing them. If you absolutely must soften a vegetable, do it by blanching (placing a vegetable in boiling water for about 45 seconds, removing it, and immediately placing it in an ice bath to halt the cooking process) or steaming the vegetable. If you choose to steam your vegetables, keep your eye on the color. As the color fades, you can assume you are losing some of the vitamins and flavor, so vegetables should be removed from a steamer before they become dull in hue. Ultimately, your vegetables should be crisp, vibrant in color, and flavorful.

Taking all of this into consideration, I have altered the “traditional” green bean fry recipe into one that actually is healthier than an order of deep fried potatoes.

Battered Green Bean Fries

What you’ll need:

• canola oil cooking spray
• 1 cup of 1% milk, cold
• 1 egg, beaten
• 6 ounces of fresh green beans, washed and ends trimmed
• 1/2 cup of white flour
• 1/4 cup of wheat flour
• 1 cup of dry bread crumbs
• 1/4 teaspoon of red pepper
• 1/2 teaspoon of onion powder
• 1/4 teaspoon of garlic powder

Directions:

1. Pre-heat oven to 400F.
2. In a shallow bowl, mix the cold milk and beaten egg. Set this aside.
3. In another shallow bowl mix the white flour and wheat flour. Set this aside.
4. In a third shallow bowl, mix the bread crumbs, red pepper, onion powder, and garlic powder. Set this aside.
5. Coat a frying pan with the non-stick canola oil cooking spray and saute the green beans over high heat for about 2 minutes or until slightly softened.
6. Remove the green beans from the pan and place them in the bowl with the flour mixture. Roll them around until they are all evenly coated.
7. Remove a few of the beans from the flour mixture and place them in the milk/egg mixture.
8. Remove the beans from the egg/milk mixture and roll them in the bread crumb mixture until they are evenly coated.
9. Place the coated green beans on a cookie sheet, in a single layer.
10. Repeat steps 7 through 9 until all of the beans are coated in bread crumbs and arranged in a single layer on the cookie sheet.
11. Spray the tops of the beans with the canola cooking spray and bake them for about 20 minutes or until golden brown.
12. Remove the beans from the oven; serve warm.

Healthy [artichoke] Heart

Like most greens, artichokes are packed with nutrients and fiber and are naturally fat-free; unfortunately one of my favorite ways to eat them is in spinach and artichoke dip, which is naturally fat-full. So, I’ve come up with a spinach and artichoke dip recipe that is as creamy and delicious as the traditional version, but significantly lower in fat and calories. Enjoy!

Low-fat Spinach and Artichoke Dip

What you’ll need:

8 ounces of part-skim mozzarella cheese, shredded

1 ounce of fresh parmesan cheese, grated

3 cloves of garlic, minced

14 ounces of canned artichoke hearts, drained and chopped

10 ounces of frozen spinach, thawed, chopped, and squeezed dry (or fresh spinach, wilted and chopped)

1/4  cup  fat-free sour cream

1/2 cup of fat-free buttermilk

4 ounces of fat-free cream cheese, softened

4 ounces of 1/3 less-fat cream cheese, softened

whole wheat bagette, sliced vertically

Directions:

1. Preheat oven to 350°F.
2. In a large bowl, combine 6 ounces of the mozzarella, 1 tablespoon of the parmesan, garlic, artichoke hearts, spinach, sour cream, buttermilk, and both varieties of cream cheese.
3. Transfer the mixture into a bread pan or 1.5 quart baking dish.
4. Sprinkle the remaining mozzarella and parmesan cheese on top of the mixture.
5. Place on the middle rack and bake for approximately 40 minutes, or until the top is golden brown and the middle is thoroughly warm.
6. Serve warm with slices of bread.

This past weekend I was able to go on a potluck picnic and had a sample of a variation on deviled eggs. I’ve never been a fan of deviled eggs (taste-wise or nutritionally), but I was pleasantly surprised by how delicious and healthy this recipe turned out to be. Like I’ve mentioned in previous posts, don’t be afraid to enjoy an egg on a regular basis, they are full of healthy fats and nutrients, and in this case, they areespecially healthy because the butter and mayonnaise that exists in typical deviled eggs recipes are replaced with humus (protein), olive oil (heart healthy fat), and prepared horseradish.

Prepared horseradish is a great substitute for salt or butter in most dishes, is extremely low in calories (about 6 calories per tablespoon), and completely fat free. It also has potassium, calcium, and magnesium, making it an excellent addition to a diet. Along with its nutritional benefits, some studies even indicate prepared horseradish may help protect food against certain bacteria (including E. coli), so adding it to food you’re taking on a picnic may not be a bad idea.

Mediterranean Deviled Eggs

What you’ll need:

• 6  eggs
• 2 tablespoons of olive oil
• 1/2 cup of hummus (any flavor, I prefer roasted red pepper for a little kick)
• 1.5 teaspoons of prepared horseradish (make sure this is not the creamy type)
• ground black pepper to taste

Directions:

1. Place the eggs in a medium pot and submerge them in cold water; cover the pot.
2. Bring the water to a boil over medium-high heat and cook for 15 minutes.
3. After boiling the eggs for 15 minutes, carefully drain the water and place the eggs in an ice water bath.
4. Once the eggs are cool to the touch, quickly peel them.
5. Cut the eggs length-wise and remove the yolks in another bowl.
6. Add the hummus, olive oil, and prepared horseradish to the bowl with the yolks.
7. Using a spoon, mix everything together until creamy.
8. Evenly spoon the mixture into the empty egg whites.
9. Sprinkle some ground black pepper on top if desired and serve.

Potatoes for Dessert

I happen to love Indian food and food happens to be a major component of Indian culture, so it’s no surprise that a lot of Indian dishes are influenced by the culture. Dinner in Indian homes is traditionally a sit-down, family affair and accompanied with a variety of appetizers, sides, and sauces. Because festivity and hospitality is conveyed through food, a lot of Indian cuisine is rich and heavy in calories. I’ve taken a traditional Indian appetizer- the samosa (a deep fried crepe filled with potatoes and spices) and made some healthy changes. I’ve swapped the regular potatoes for sweet potatoes and rather than deep frying the crepes, I suggest baking them.

Sweet potatoes are a great alternative to regular yellow or white potatoes. They have tons of potassium and vitamin C, are full of fiber, and have nearly as much beta-carotene (vitamin A) as carrots (great for the eyes and as an antioxidant). So sweet potatoes are great for individuals that have diabetes and cardiovascular problems. They are also fat-free and low in calories, so indulge in them even if it’s not Thanksgiving.

Sweet Potato Samosas

What you’ll need:

• 1 sweet potato, sliced
• 1 tablespoon of heavy cream
• 1 teaspoon of cinnamon
• 1 tablespoon of brown sugar
• 1 egg white
• 1 tablespoon of honey
• 15 wonton wrappers

Directions:

1. Pre-heat oven to 375F.
2. In a pan, over medium heat simmer and mix the sweet potatoes, cream, and water until the potatoes are fully cooked and creamy.
3. Remove the potatoes from the heat and add the brown sugar and cinnamon.
4. Place a small scoop of the potato mixture in the middle of the wonton wrappers, brush the edges with egg white, and fold the sides over to seal the potatoes on the inside of the wrappers.
5. Bake for 10 minutes on one side and flip them over, bake for an additional 5 minutes or until golden brown on both sides.
6. Remove the samosas from the oven and drizzle the tops hith honey; serve immediately.

Welcome to Margarita-ville

Happy Cinco de Mayo! The 5th of May is a significant day in Mexican history and an exciting day of celebration in the US. Since the summer weather has finally kicked in, I thought I’d post a low calorie drink recipe. In honor of Cinco de Mayo, I am posting a delicious margarita recipe, which I originally got from Hungry Girl and modified slightly to give it a more “traditional” taste.

Margaritas, like most alcoholic beverages, are low in nutritional value and loaded with calories (upwards of 500 calories in some recipes), but in the spirit of the holiday, try this 100 calorie version. Of course, the key lies in limiting your consumption and drinking responsibly.

Margarita

What you’ll need:

• 2 ounces of any fine grade, smooth tequila
• 0.5 ounces of low-calorie triple sec (or any lime liqueur)
• 1 ounce of lime juice
• 1/2 teaspoon of low-calorie or calorie-free lemonade powder mix
• 6 ounces of calorie-free lemon lime soda (i.e. diet Sprite, Sierra Mist free, etc)
• ice
• salt
• sliced lime

Directions:

1. It is important to have flat soda in this recipe, because the carbonation detracts from the enjoyment of the margarita. You can flatten the soda in a variety of ways, including pouring it from one glass into another, back and forth for several minutes before the carbonation has been removed.
2. Prepare the glass by rubbing the rim of the glass with the slice of lime and dipping it in salt.
3. In a shaker, combine the ice, tequila, triple sec, lime juice, lemonade powder, and flat soda. Shake for approximately 20 seconds and pour into the prepared glass (do not strain the ice out).
4. If you choose, you can omit the shaker and add all of the contents into a blender for a blended margarita. Pour the blended content into the prepared glass.
5. Add the sliced lime and enjoy.