Caprese Lasagna Roll Ups

The recipe calls for:
8 whole wheat lasagna noodles
14 oz part-skim mozzarella cheese, shredded
3/4 cup park-skim ricotta cheese
1 large egg white
1/3 cup grated parmesan cheese
4 medium roma tomatoes, thinly sliced
2 garlic cloves, chopped
1/2 cup fresh basil, chopped
1 cup marinara sauce
a dash of pepper

 -- Preheat the oven to 350 degrees.  Cook the lasagna noodles like the package says.  Once they are done, spread the noodles on parchment paper.
-- Whisk together the ricotta cheese and egg white in a large bowl.  Then add 12 oz of mozzarella cheese, the parmesan cheese, the garlic and pepper to the bowl.  Mix well.
-- Add 1/4 cup of the cheese mixture to each lasagna noodle and spread evenly.  Top each noodle with 4 slices of the tomato and then some basil.  Roll each lasagna noodle.
-- Put 1/2 cup of marinara sauce into a 11 by 7 baking dish and spread it on the bottom so it's even.  Place all the lasagna roll ups in the baking dish and top each noodle with a little bit of the remainder of sauce, mozzarella cheese and a little basil.
-- Bake in the oven for approximately 25 minutes.  It will smell amazingly yummy! :)



This was honestly the best lasagna I've ever had.  I loved the fresh sliced tomatoes in this recipe as opposed to the ton of red sauce that's in regular lasagna.  I also prefer how this recipe doesn't have any beef or meat at all in it.   It is a great spin off regular lasagna that is healthy and a little different yet still so enjoyable!  To make it a little healthier than the original recipe I used the wheat noodles and to please my taste buds I added the garlic.  TRY IT!  You won't be disappointed, I promise.

Spaghetti (Squash) Arrabbiata

The recipe calls for:
2 tbsp olive oil
fresh basil
4 garlic cloves, chopped
4 cups spaghetti squash
1 cup Giada's Spicy Arrabbiata sauce
grated parmesan cheese (optional)

-- Heat the olive oil and chopped garlic cloves in a big pan.  Once the garlic is a little brown add the sauce.  Heat the sauce for awhile then add the fresh basil leaves.  Lastly add the spaghetti squash and mix.

This recipe is abosolutely delicious!  One of my favorite recipes I have created.  It's like you are eating at an italian restaurant when you enjoy this dish, but without all the extra calories and fat, but still with the great taste!  Pasta doesn't have a lot of flavor, neither does spaghetti squash.  It is all about the flavors that you add to them to make the dish special.

Only about 3 Weight Watchers Points for half of this.  The only thing that is points is 2 points for a cup of sauce, the olive oil is a probably a couple and if you add cheese.  The grated cheese I have is 1 point for a tablespoon.

ENJOY!!!

Pretzel Crusted Honey Mustard Chicken Tenders

These chicken tenders are so delicious and healthy!  Four of them is only about 350 calories.  To make them a little bit lighter you could also use fat free pretzels, I just used what we had.

They are a must try, great for everyone!

The recipe calls for:
10 oz skinless boneless chicken breast
20 regular sized pretzels
1/4 cup & 2 tbs honey mustard
1/4 cup egg beaters
1 tbs stevia
salt & pepper
cooking spray

-- Preheat the oven to 375 degrees.
-- Cut the chicken breasts in half and season with salt/pepper.
-- Combine the honey mustard and egg beats, whisk well.  Put all the chicken stripes in the mixture and marinate it for about 20 minutes.
-- Finely crush the pretzels, add the stevia and mix them together.  Put the mixture on a large plate and spread it evenly.
-- Put foil on a baking pan and spray it with cooking oil.
-- Transfer the chicken stripes into the pretzel mixture, flip and coat both side evenly.  Place them on the baking pan and spray the tops of the stripes with cooking oil.
-- Bake the chicken in the oven for 20 minutes, flip them after 10 minutes.

Breakfast For Dinner

This is a very healthy filling meal for only 4 Weight Watcher points.  Two vegetables, protein and fat free egg substitute that is just as good as the real thing when seasoned well.  Add or substitute any vegetables to what you prefer or have around the house.  Eat it for any meal!  It's easy and quick to make for a busy family.

The recipe calls for:

1 cup egg beaters

green pepper, chopped

fresh spinach

garlic powder

onion powder

salt & pepper to taste

2 light multi grain english muffins

spray butter

cooking spray

-- Spray a pan with  cooking oil and add all of the ingredients above except for the english muffins.  Cook while mixing occasionally to make scrabbled eggs.  Toast the english muffins and spray some butter on them.

ENJOY!!!

Healthy Grilled Cheese

The recipe calls for:

1 light multi grain english muffin

fresh spinach

1 laughing cow cheese triangle

cooking spray

panini maker

-- Turn on & spray the panini maker with cooking spray.

-- Cut the english muffin in half & spread half of the cheese triangle on each half.  Add a bunch of fresh spinach to one of the halves, then top it with the other.

-- Put the sandwich on the panini make, close & let it sit for about 5 minutes or until the cheese is melted/creamy.

Use whatever flavor of cheese you prefer, there are many different kinds to pick from.  I used mozzarella sundried-tomato & basil because that's what I had.  I will definitely be trying this with other flavors.  You can also use the 100 calorie thins if you like those better.

This is only 2 Weight Watcher points, approximately 140 calories & super delicious!  Enjoy!

NYE

Forget new year resolutions and just make everyday the best possible.  Every day is a gift and every day should matter.  A new year may be a fresh start to some, but taking care of yourself should be all the time not just after the ball drops.  So be the healthiest you can all year round, don't just have a resolution to do things different, put so much pressure on yourself and then be discouraged when you don't follow through.  Just do your best every day, that's all we can do.  Even if it's just eating a healthy breakfast or going on a walk on your lunch break.  Every little bit matters, you matter.

I hope everyone has a safe, healthy and happy new year!

Baked Chickpeas

The recipe calls for:

2 (15 oz) can chickpeas, rinsed & drained

2-3 tbs cooking oil

1 tbs cayenne pepper

1 tbs chili powder

a pinch of salt & pepper

-- Preheat oven to 400.
-- Whisk together the cooking oil, cayenne pepper, chili powder & salt/pepper in a bowl. Add the chickpeas & toss until they are all coated. Spread them on a baking sheet.
-- Bake in oven until the chickpeas are slightly browned & crispy, about 30 mins.

Seasonal Baking

Like I've said before I am not the best baker, but I am happy to see that I am getting better with practice. Below are two recipes for a Low Fat Pumpkin Roll and Nutella Cookies. In both recipes no regular sugar was used, instead I used Stevia. This alone lowers the calories per serving.

The recipe calls for:

3 eggs

1 cup stevia (or sugar)
3/4 cup flour

2/3 cup canned pumpkin

1/2 tsp ground cinnamon

1 tsp baking soda

1/2 cup walnuts, chopped

1 cup confectioner's sugar & some for dusting

3/4 tsp vanilla extract

2 tbs butter, softened

8 oz low fat cream cheese

-- Preheat oven to 375. Grease a 15x10x1 inch jelly roll pan & line it with parchment paper. Grease & flour the paper.

-- Beat the eggs on high for 5 minutes in a large bowl. Gradually add the stevia or sugar & pumpkin. Then add the flour, cinnamon & baking soda. Spread batter evenly in pan & sprinkle the walnuts on top.

-- Bake for 15 minutes. Immediately turn the cake onto a linen towel dusted with confectioner's sugar. Peel off the paper & roll it up carefully in the towel. Let it cool.

-- Make the filling: Mix the confectioner's sugar (1 cup), vanilla, butter & cream cheese together until smooth.

-- Carefully unroll the cake. Spread the filling over the cake to within 1 inch of the edges. Roll up again. Cover and chill until serving. Dust with additional confectioner's sugar if desired.

The recipe calls for:

1 cup nutella

1/2 cup stevia

1 cup flour

1 egg

-- Preheat oven to 350. 

-- Blend all the ingredients together well & form into 1 inch balls. Place the balls on a cookie sheet & press down firmly with the bottom of a glass.

-- Bake for 8 minutes. Cool. Enjoy!

Homemade Turkey Burgers

These burgers are so easy and quick to make.  It has very little ingredients which makes it a cheap meal to make for the family.  They are extremely healthy, a great source of protein and only about 140 calories each.  Skip those greasy 1,000 burgers at the restaurants and go home and make these just as tasty burgers.  I ate this for dinner with no bun tonight, but a great way to have that still would be to toast a multi-grain english muffin.  I used salsa as the condiment, but you can use whatever you prefer.  For example:  Ketchup, BBQ sauce, pickles, etc., all which don't contain many calories.  Or instead of garlic powder add your favorite spice.

The recipe calls for:

1 small onion, chopped

1 cup salsa

1 tsp garlic powder

1 lb fat-free ground turkey

-- Mix all the above ingredients in a large bowl.  Separate the mixture into four patties.

-- Spray cooking oil into a large pan.  Place the patties in the pan and cook on each side until the patties are cooked all the way through.  Approximately 10 minutes on medium for each side.

-- Top the burger with some salsa and ENJOY!

Turkey Chili

A simple "use what you have" recipe by Bethenny Frankel.  It's a great recipe to use substitutes with either by using what you like better or what you have on hand at the time.  It's a very healthy recipe with a little kick to it!  It freezes well so you can enjoy it on any chilly fall or winter day this season!

The recipe calls for:

1/2 medium onion, chopped

1/4 cup each:  red, yellow & green peppers, chopped

1/2 lb ground turkey

1 tsp chili powder

1 tsp cumin

1 garlic clove, minced

1 can (24-27oz) tomato puree

1 can beans of your choice, drained & rinsed

1 or 2 zucchinis or yellow squash (or both), cut in small pieces

-- Saute onion in a little oil in a pot.  Then add the chili powder, cumin & salt/pepper to taste.  

-- Stir in garlic & peppers followed by the tomato puree, zucchini/squash.  Simmer until soft.

-- Add turkey meat & beans, let simmer for 30 minutes.

Cinnamon, A Metabolism Booster!

Studies have shown that cinnamon can boost your metabolism.  Not saying it will boost it for the whole day or raise your metabolism in the long run, but by using cinnamon your metabolism can boost 8% for about 20 minutes after consumption.  This isn’t a huge boost, but it’s something.  I know when I am on a diet or trying to loose a few I will take any calorie save or calorie burner to help me meet my goals.

Here are some great foods to add cinnamon to:

-- Coffee, sprinkle some in each cup you have.

-- A multi-gran english muffin with a little spray butter.

-- Applesauce

-- Emeralds Roasted Cinnamon Almonds.

-- Oatmeal

-- Cinnamon Burst Cheerios

-- Iced Tea (Click here for Dr. Oz’s recipe)

A lot of these are breakfast foods or snacks, but with fall around the corner this is a perfect time to add the flavor more into your meals as well.  I know every time the season comes around I always see different dinner recipes either in magazines or from family/friends that use this spice.  A big one around the holidays is sweat potatoes.  In my research I have found it is also very common to add cinnamon to meats.

I will be sure to post about a yummy cinnamon spiced dinner recipe I try!  In the mean time if anyone has any to share, feel free! :)

Nutritional Supplements

Protein bars are pretty popular among people nowadays.  I have tried a few kinds before and some of them weren’t very good at all.  It’s hard to find a protein bar that is good for you, but also good for your taste buds.  I found that some are too strong with a protein taste and they taste too healthy that they weren’t enjoyable so it keeps you from eating them.  I don’t eat a lot of meat on a normal basis so I like to look for alternative ways to get the nutrients that my body needs.  While in the check out aisle at Walmart the other day I came across a brand of nutrition bars called Luna.  Luna is a whole line of products specifically for women.  The bar I had was called “Nutz over Chocolate” and it has the “Core 4” vitamins and minerals needed in it, calcium, folic acid, iron and vitamin D.  Along with this bar being 70% organic, it has 9 grams of protein and 4 grams of fiber.  The bar is only 180 calories and is a good meal supplement because they definitely fill you up.  I had it for breakfast and it was very tasty!  It’s one of the good protein/nutrition bars out there.

So if you’re looking for a supplement like this, check them out!  For more information on this brand and additional flavor options go to Lunabar.com.

Another protein meal bar I like is made by Kellogg’s.  See picture below.

Baked Falafel

I have never eaten falafel let alone made it before.  I honestly didn’t even know what it was when I heard of it until I looked it up online.  It is a middle-eastern dish.  Foodie Nick recommended falafel at one of his favorites places in NYC in my interview with him.  The version he loves isn’t the healthiest version, it’s more so the cheat day kind, when calories just don’t matter.  Most falafel is deep fried so that is why it’s more of a fatty dish usually, but I researched and found a lot of healthier baked recipes.  I picked out the one the best suited the amount of time I had to cook and the flavors I wanted.  This recipe doesn’t take too long and it was a great dinner.  After seeing the ingredients I was a little skeptical of how it would come out, but not only was it healthy, it also had tons of flavor and was so delicious!  Instead of patties you could make them in to small balls and this would be a nice appetizer dish instead of a meal.  There are so many different ways you could eat this.  A lot of what I saw was in sandwich pitas with lettuce and some sort of dressing.  I used what I had and had it over some arugula and sprinkled a little bit of ranch dressing on it.

Try something new! ENJOY!

The recipe calls for:

1/4 cup onion, chopped

1 can (15 oz) garbanzo beans, drained & rinsed

1/4 cup parsley, chopped

4 cloves garlic, minced

1 tsp ground cumin

1/4 tsp ground coriander

1/4 tsp salt

1/4 tsp baking soda

1 tbls flour

1 egg, beaten

1 tsp olive oil

-- Squeeze the chopped onion in a paper towel to get out the water and put it aside,

-- Add the beans, parsley, garlic, cumin, coriander, salt and baking soda in a food processor. (I used a food chopper though.)  Process the ingredients until it is coarsely pureed.

-- Mix the onions and bean mixture together in a bowl.  Stir in the flour and egg to the bowl.  Shape the mixture into four patties and let them sit for 15 minutes.

-- Preheat the oven to 400 degrees.

-- Add the olive oil to a large pan.  Once the patties sat for 15 minutes add them to the pan and cook them on each side for about 3 minutes.

-- Place the patties on a baking pan (sprayed with a little oil) and transfer them into the oven for about 8 minutes or until they are heated through.