What’s Cooking?! Low-fat, salt-free stir-fry

Stir-FryLooking for another way to add vegetables and increase the fiber in your dinner meal? Try a stir-fry! Now generally, any dish with the word “fry” in it means that it has been cooked in oil and tend to be high in fat, calories, and salt; but, with some minor adjustments, I still managed to make a flavorful meal that is heart healthy and won’t run the blood sugars off the charts. Here is what I made, but since it’s a stir-fry, you can really add anything you want!
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5 tips for a healthy, homemade steak dinner

Steak-and-potato

I love cooking, but there are definitely times when we get home later than usual, or I’m tired, or I have things to do around the house and I just don’t have time (or don’t want) to make something. Thankfully, my husband has been listening to my cooking tips and can put together an awesome heart-healthy, high fiber meal! Men love their meat, so of course when he is cooking, it’s going to be steak. But check out what he did to keep it low fat, low sodium, and high in fiber!
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5 Healthier Halloween Snacks

trick-or-treat

I love Halloween! Fun decorations, homemade costumes, warm drinks, an excuse to hang out with friends and be silly, and of course: CANDY! Halloween seems to set off the “holiday season”, and unwanted weight gain and excuses that tend to come with it. So, let’s stop blaming the holidays and find ways to enjoy them without letting ourselves go! Here are 5 treats for grown ups to bring to Halloween or fall parties.

caramel-grapes

These pseudo-caramel apple bites are easy to make and feed a bigger crowd for less money than making actual caramel apples! Melt soft caramel candy in a sauce pan, stick grapes with a toothpick, dip grape in caramel and then in chopped peanuts and let them cool in the fridge.

strawberry-ghosts

Another dipped fruit option is the strawberry ghost. Melt vanilla almond bark or white chocolate in a saucepan and dip strawberries. Give the vanilla a little time to cool, and apply mini chocolate chips for eyes. Once the vanilla is set completely, melt semi-sweet chocolate and put melted chocolate into a ziplock bag. Cut a very small hole in one corner of the bag and use that to draw the mouth. Let cool in the fridge.

Pumpkin-cupcakes

Wondering about a lower-fat cupcake recipe? Try replacing the oil in your favorite cupcake recipe with pumpkin puree. Perfect for a Halloween or fall party, and heart-healty, too!

Pumpkin-seeds

I pretty much carve pumpkins just so that I can get to the seeds! These are my favorite and they are high in protein and fiber. Remove all seeds from the pumpkin, clean them and spread them onto a cookie sheet and allow to dry overnight. Preheat the oven to 170 degrees farenheit. Spray seeds with cooking spray and sprinkle with garlic powder, oregano, or chili powder. Bake for about 25 minutes or until browned.

Spider-Eggs

Deviled eggs are always a hit, no matter what the occasion. Add a little Halloween touch by slicing a few black olives (which add heart healthy fats) and arranging them to look like spiders! I would just mash the yolk for this dish, but if you usually add more to your deviled eggs, go easy on the mayo, or try using plain greek yogurt for a lower fat, high protein treat.

What are you bringing to your party? I love new ideas and can even help brainstorm ways to take some of the guilt away from your favorites!

What’s Cooking?! Healthier Sausage and Peppers

healthy-sausage-peppers
Looking for a low maintenence meal with minimal prep work and clean up? Try these, low-sodium, no-carb, low-fat sausage and peppers! This is another recipe that is great for leftovers. Top a whole wheat hoagie for a fun sub sandwich, cook them into eggs for a high-protein, high-fiber omelet, or (my favorite) toss them on top of your favorite green with cold tomatoes, feta cheese, and balsamic vinegar for a quick lunch salad.

Ingredients:
– 1 lb low-sodium, low-fat chicken sausage (sliced)
– 1 red pepper (chopped in large pieces)
– 1 green pepper (chopped in large pieces)
– 1 yellow pepper (chopped in large pieces)
– 1 medium onion (chopped in large pieces)
– 2 tbl olive oil
– 2 tbl fresh basil (chopped)
– 1 tbl dried oregano
– 1/2 tbl garlic powder
– 1/2 tsp ground black pepper

Directions:
– Preheat oven to 350 degrees farenheit
– Brown sausage in a skillet (does not need to be fully cooked, just browned)
– Combine all ingredients in a large bowl and mix to coat
– Spread mixture into a 9 X 13 baking dish
– Bake for 50 minutes and serve

Need a side dish? Try sautéed potatoes with spinach for complex carbohydrates and fiber without the salt!