What’s cooking?! High-fiber, low-sodium, low-fat egg and veggie bake

Egg-Bake

Break fast for a group can be a tricky thing, but planning ahead can take a lot of the stress and early morning wake-up calls away. Try this high-fiber, low-sodium, low-fat egg bake the next time you are hosting a group for the weekend. You can even make the egg mixture ahead of time and store it in the refrigerator until that morning! All you have to do is wake up and pop it in the oven.

High-fiber, low-sodium, low-fat egg and veggie bake
Ingredients:
– 16 eggs (whisked)
– 1 chopped green pepper
– 1 chopped orange pepper (or whatever other color you prefer)
– 1 chopped sweet onion
– 1 cup sliced mushrooms
– 1 lb low sodium deli meat (turkey)–chopped
– 1 cup low-fat shredded cheddar cheese

Directions:
Preheat oven to 350 degrees farenheit
Mix all ingredients in a bowl
pour into a baking dish
Bake for about 60 minutes or until eggs are firm

Contact me for individualized recipe ideas and healthy edits or for meal plans and shopping lists!

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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!

What’s Cooking?! Low-Sodium Vegetarian Tomato Noodle Soup

vegetarian-tomato-noodle-soup

Don’t tell my husband, but we had a vegetarian dinner this week! Believe it or not, he didn’t even miss the meat. The beans added protein and the vegetables and whole wheat pasta added fiber to make us feel full and keep us feeling full longer. PLUS, this was a crock pot meal, so while our pizzas were cooking on Monday, I did some veggie chopping and threw everything in a gallon Ziplock bag and all Jason had to do in the morning was dump the liquids and bag of goodies into the crock pot and turn it on. Dinner was ready when we got home; and, clean up was a piece of cake, since all we used was the crock pot.

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What’s Cooking?! Whole Wheat Muffin Pizza

english-muffin-pizza
Pizza, beer, and Monday Night Football should be enjoyed, even in the home of a dietitian! But, I do try to make the pizza heart healthy and higher in fiber. Rather than ordering delivery, consider making your own pies! English muffin pizza makes for an easy, fast and interactive meal. Everyone creates individual pizzas with their favorite toppings and they are done in 15 minutes.

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Healthy appetizer for a potluck pig roast

cucumber-hummus-bites

My aunt grew up on a farm in Champagne, IL; and, every year her family drives up with a massive pig and a spit, cooks all day long, and invites friends and family over for a potluck dinner and outdoor hang-out: The Plaza Pig Roast! Well, the event was this past weekend and it was great, as usual. This year, to balance out all of the dessert and heavy side dishes that make their way to the pig roast buffet line, I brought carb-free, low-fat, low-calorie cucumber and humus bites I found on Pinterest. Continue reading

What’s Cooking?! Salt-free, high-fiber, low-fat chicken parmesan

chicken-parmesean

Need a quick meal with leftovers that can be used in various ways to keep you from burn-out? My husband and I have a busy week, so we made baked chicken parm last night that we can reheat for either salads, sandwiches, or pasta dishes later in the week. Not only was the meal ready in about 30 minutes, but the recipe is heart healthy (salt free and low-fat) and easier on the blood sugar (higher in fiber and low sugar) than most fried chicken parmesan recipes.

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What’s Cooking?! Low-sodium, low-fat salad dressing

homemade-balsamic-vinaigrette

I love a good salad, and no dinner is easier than throwing leftovers on a bed of greens and chopping up whatever spare vegetables you have in the fridge. It sounds healthy, too; but, be careful because pre-made dressings and dressing packets where you add your own oil and vinegar can be loaded with sugar and salt! Check out this quick and easy balsamic vinaigrette recipe I found from Joy Bauer with ingredients you likely have stocked in your kitchen.
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