Black Bean Brownies

This recipe is from Whole Foods. It's a good healthier alternative to regular brownies. They're even gluten free. 

1 (15 oz.) can of black beans, drained and rinsed

1/2 c. sugar (I used Splenda and it turned out good!)

2 large eggs

1/3 c. butter, melted

1/4 c. cocoa

2 tsp. vanilla

1/4 tsp. salt

1/2 c. chocolate chips

1/3 c. roughly chopped walnuts (opt)

Drain and rinse black beans as throughly as possible.  Add beans and melted butter into the bowl of a food processor.  Blend until smooth.  Add in cocoa, vanilla and salt and blend until completely pureed.  Gently stir in chocolate chips and walnuts then pour into an 8"x8" pan sprayed with non-stick spray.  Bake at 350 for 30 minutes.  Cool completely before cutting. 

Love Reese's Peanut Butter Cups??

I was craving chocolate and peanut butter so I made this one up. Pretty simple and healthy breakfast!

1 c cottage cheese

1 tbsp PB2 powder

1 tbsp chocolate whey protein powder

1-2 packet truvia

2 tsp water

Mix all ingredients together.

I have also posted some other yummy recipes on my blog.

http://sweatyornot.blogspot.com/

Kale Chips

Yep, this is another recipe I found via Pinterest. Love that website!! These are such a tasty snack. I may have just eaten the whole bunch of kale in one sitting. Guess that's a good thing! 

These are a recipe you can make a variety of ways. This is the way I did it...

I cleaned and tore off leafy parts of the kale and placed them in a bowl. Then I drizzled a little bit of olive oil on top, used 1/2 of a freshly squeezed lemon, salt to taste, and about 1 tsp minced garlic. Place in oven at 350 degrees for 10-15 minutes, or until leafy edges are crispy. Eat right out of oven. Yummy!!!

Other options:

salt & vinegar

parmesan cheese

any seasoning really. The list can go on and on. 

Easy Chocolate Shake

I have a new chocolate recipe for those of you trying to eat better this year. This will satisfy your craving for chocolate!! It is SO chocolatety delicious!

1/2 cup Dark Chocolate Almond Milk
1 T cocoa powder
1/2 scoop chocolate protein powder
Optional throw ins: 1 T Natural/Organic Peanut Butter, 6 almonds, frozen raspberries, etc.Scoop of ice (depending on how thick you want it)

Mix in blender, VitaMix, BlendTec, whatev.

Orange Chicken

We celebrated my sister Stephanie's birthday yesterday. This is what I made for dinner and everyone LOVED it so much I am posting it on Betsy! It is a healthy version of Panda Express' orange chicken. I served it over rice with a side of steamed broccoli.

1/2 c chicken broth

6 tbsp hoisin sauce (in the oriental section)

4 tbsp sugar-free apricot jam

4 tbsp reduced-sodium soy sauce

1 tsp orange zest

2 large oranges

3 tbsp chopped cilantro

4 chicken breast, defrosted and cut into cubes

Combine first 5 ingredients in a small bowl. Mix and set aside. Place cubed chicken in a frying pan and pour sauce over chicken. Cook on stove on high heat. Liquid will evaporated some, forming a sauce you can use to pour over rice. If you want more orange sauce add a little more water as the chicken cooks. Serve over rice. Combine orange slices and cilantro in a small bowl and toss. Place on top of chicken and rice or on the side.

Low-fat Baked Ziti with Spinach

Low Fat Baked Ziti with Spinach
Gina's Weight Watcher Recipes  
Servings: 8 • Serving Size: 1/8th • Points: 6 pts • Points+: 9 pts
Calories: 331.9 • Fat: 7.1 g • Protein: 17.5 g • Carb: 54.7 g • Fiber: 7.8 g 
  

• 1 lb high fiber ziti such as Ronzoni Smart Taste
• 28 oz crushed tomatoes (I prefer Tuttorosso)
• 1 tsp olive oil
• 3 cloves garlic,minced
• 10 oz frozen spinach, thawed
• 1 tsp oregano
• 2 tbsp chopped fresh basil
• salt and fresh pepper to taste
• 8 oz fat-free ricotta
• 1/4 cup Parmesan
• 2 cups (8 oz) part skim mozzarella
• Spray olive oil (I used my Misto)

Preheat oven to 375°.Spray a 9x13-inch baking pan with oil spray.

In a large pot of salted water, cook pasta according to instructions until al dente.Drain and return to pot.

Meanwhile, in a medium saucepan, add olive oil and sauté garlic. Add chopped spinach, salt pepper and chopped tomatoes. Season with basil, oregano, salt and pepper.

Add sauce to the pasta and combine the ziti. Add half of the mozzarella, Parmesan cheese and ricotta. Mix well then transfer to the baking pan.

Pour the pasta mixture into the prepared pan and spread evenly. Top with the remaining mozzarella.

Bake for 30 minutes, or until mozzarella is melted and the edges are lightly browned.

This can be made up to a day in advance and stored, tightly covered, in the refrigerator. Let sit at room temperature for 30 minutes before cooking.

Healthy Eggnog Shake

'Tis the season for eggnog.....and calories! Although this one you won't have to feel guilty about! I saw this recipe on a blog I follow. I gave it a whirl and DELISH!!

1/2 c. cottage cheese or greek yogurt

1-2 scoops whey vanilla protein powder

1/2 c. water or milk

2 Tbsp. sugar-free vanilla pudding, dry

2 tsp. pumpkin pie spice

1 tsp. rum extract

2 tbsp. sweetener of choice (I like Splenda or Truvia)

1 trays worth of ice

Place all ingredients in a blender and blend! Top with Reddi-Whip. Great tasting, healthy holiday treat! I let mine sit in the fridge for a few hours and the ice melted- tasted JUST like eggnog :)

Healthier Chicken Salad

I like to buy rotisserie chicken from Costco because its an easy meal. I am always looking for recipes to use the leftover chicken pieces. I came across this one while sitting in the doctors office this week and wanted to give it a whirl. Filling and delish!!

1/4 c. greek yogurt

1 tbsp light mayo

1 tbsp lemon juice

2 tsp curry powder

1/4 tsp salt

1 packet truvia (opt.)

2 cups rotisserie chicken (you can also use 1 can of chicken, drained, the Kirkland brand from Costco)

1 cup red grapes, halved

1/2 c sliced almonds (I used walnuts because I had it on hand)

1 mango, diced (opt.)

chopped romaine

In a bowl, whisk together yogurt, mayo, lemon juice, curry powder and salt. Fold in chicken, mangom grapes and nuts. Cover and refrigerate for 1 hour or more. Place lettuce on plate and place chicken mixture on top.

I also have a wonderful Chicken Noodle Soup recipe using Costco's rotisserie chicken I made up coming soon.......

If you like more healthy recipes, check out my blog at http://sweatyornot.blogspot.com/

Broccoli Quinoa Casserole

One 10 oz can condensed Cream of Broccoli soup (or mushroom), low-sodium if you prefer (I only had cream of chicken so I used that and it tasted great)

1/3 cup reduced fat mayonnaise

2 tablespoons milk

1 1/4 cups reduced fat shredded cheese (cheddar, colby-jack, etc)

1/2 teaspoon Splenda/sugar

1/4 teaspoon black pepper

Dash freshly grated nutmeg

2 cups cooked broccoli

1 1/2 cups  COOKED quinoa

Feshly grated Parmesan cheese

To cook quinoa:

3/4 cup quinoa

1 1/2 cups water

1/4 teaspoon salt

Rinse quinoa in a fine sieve until water runs clear.  In a small saucepan combine the quinoa, water, and salt.  Bring to a boil over high heat.  Reduce heat to low and cover.  Cook for 18-20 minutes, or until fluffy and the white ring/tail is visible.  Fluff with a fork.

Preheat oven to 350 degrees and coat a shallow (8×8 in or 5-6 cups) casserole dish – or individual ramekins – with vegetable cooking spray.

In a large bowl combine the soup, mayonnaise, milk, shredded cheese, Splenda, pepper, and nutmeg until well mixed. Stir in the quinoa and broccoli.
Spoon mixture into prepared casserole.  Sprinkle on a couple tablespoons of Parmesan and bake for 35-40 minutes (20-25 minutes for ramekins) or until bubbly on the edges and golden.  Makes 8 generous 1/2-cup servings.

Hot Spinach Dip

I found this recipe via Pinterest. It came from THIS website. This recipe is for a healthier spinach dip and is so so good and super easy! Enjoy!!

• 10 oz frozen chopped spinach, thawed and excess liquid squeezed out
• 1/2 cup light sour cream
• 5 tbsp light mayonnaise
• 1/3 cup Parmigiano Reggiano (I used grated Parmesan & Ramano blend and it turned out yummy!)
• 1/4 cup scallion, chopped
• 1 clove garlic, crushed
• 1 cup (4 oz) shredded part skim mozzarella cheese
• fresh pepper to taste

Preheat oven to 375°.

Combine all the ingredients in a medium bowl. Place in an oven-proof dish and bake at 375° for 20-25 minutes, until hot and cheese is melted. Serve right away.

Can be made one day in advance and stored in the refrigerator before baking. Makes about 2 1/2 cups.

Fish Tacos

I LOVE fish tacos! They are my favorite, especially if they're done right. This recipe is so delish I just had to share! Enjoy!!!

Ingredients:

Cream sauce:

1/4 cup thinly sliced green onions

1/4 cup chopped fresh cilantro

3 tablespoons fat-free mayonnaise

3 tablespoons fat-free sour cream

1 teaspoon grated lime rind

1 1/2 teaspoons fresh lime juice

1/4 teaspoon salt

1 garlic clove, minced

Tacos:

1 teaspoon ground cumin

1 teaspoon ground coriander

1/2 teaspoon paprika

1/8 teaspoon salt

1/8 teaspoon garlic powder

1 1/2 pounds red snapper fillets (I used salmon because that's all we had and it was good!)

cooking spray

8 (6-inch) corn tortillas

2 cups shredded cabbage

Preparation:

Preheat oven to 425 degrees (I did 350 because that's what the directions said for the salmon on the package. Do according to the type of fish you're cooking). 

To prepare cream sauce, combine the first 8 ingredients in a small bowl and set aside.

To prepare tacos, combine cumin, coriander, paprika, salt, and garlic powder in a small bowl. Sprinkle spice mixture evenly over both sides of fish. Place fish on a baking sheet coated with cooking spray. Back for 9 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness (I did 20 minutes with my salmon).  When fish is cooked, place fish in a bowl and break into pieces with a fork. Heat tortillas according to package directions. Divide fish evenly among tortillas. Top each with cabbage and cream sauce. 

Protein Crepes

EASY!! I found this on the Internet as I was searching for good protein recipes. I decided to give it a whirl and its probably one of my favorites.

This is it.......3-4 egg whites, 1 tbsp water, and a scoop of protein powder (I have tried both chocolate and vanilla and both are great)!

Whisk it together and pour into a frying pan sprayed with Pam. Cook until solid enough to flip it and cook the other side. I like to spray butter and drizzle sugar-free syrup and roll it up. You could do jam, fruit, or whatever you like in your crepes.

Homemade Hummus

This recipe is from Key Arena in Seattle. It's the hummus they make there and is so good and super easy!

- 1 tablespoon minced garlic
- 1 (19 oz) can garbanzo beans, half the liquid reserved
- 4 tablespoons lemon juice
- 2 tablespoons tahini paste*
- 2 tablespoons olive oil
- garlic salt to taste

Blend all ingredients together in a blender. I had to add a little water because my blender was having a hard time blending all of it together and it turned out fine.

Use hummus as a dip for crackers, chips, veggies, and more!!

* We found the tahini paste at Fred Meyer by the organic/ natural foods like nut butters, almond butters, etc.  It comes in a container like peanut butter.

Chocolate Chip Cookies (with chickpeas)

So I tried another recipe from the cookbook Deceptively Delicious. I made the chocolate chip cookies with chickpeas in it. I was a little skeptical of using chickpeas in cookies, but they turned out good. These cookies aren't your "normal" chocolate chip cookies, but it's a good healthy alternative. 

Nonstick cooking spray
1 cup firmly packed light or dark brown sugar
3/4 cup trans-fat free soft tub margarine spread
2 large egg whites
2 teaspoons pure vanilla extract
1 (15 - ounce) can chickpeas, drained and rinsed. *She does non suggest pureing these, but I did and it tasted so much better!*
2 Cups (12 ounces) semisweet chocolate chips
3/4 cup chopped walnuts (optional)
3/4 cups raisins (optional)
2 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon salt

Preheat oven to 350 degrees, F. Coat a baking sheet with cooking spray.

In a large mixing bowl or the bowl of an electric mixer, beat the sugar and margarine with a wooden spoon or on medium speed until smooth. Beat in the egg whites and vanilla, then the chickpeas and chocolate chips. Add the flour, oats, baking soda, and salt, walnuts and raisins (if wanted,) and mix on a low speed until a thing dough forms.

Drop the dough by the tablespoonful onto the baking sheet, spacing the cookies about 2 inches apart. Press gently with a fork to flatten. Bake until the cookies are golden brown and just set, 11 to 13 mintues; do not overbake. Transfer to a rack to cool.

Store in an airtight container for up to 3 days.

My Pumkin Creation

This time of year I am always in the mood for pumpkin flavored things. This one I just created for breakfast yesterday.

1 cup cottage cheese

1/3 cup pumpkin

truvia packets (to your liking)

1 tsp pumpkin pie spice

Mix and voila! You have a healthy and easy breakfast, snack or dessert!

Healthier Mac n Cheese

I just bought a new cookbook called Deceptively Delicious. Jessica Seinfeld is the author of the book. Yep, Jerry Seinfeld's wife. In all her recipes she sneaks in puree veggies or beans in a way you can't even taste it. As a mom I thought it would be a fun cookbook to have. Tonight I made her Mac n Cheese (recipe #1) and it was so good. You couldn't even tell that cauliflower was in it. I'm excited to try more of her recipes!! 

Ingredients: 

• 1 1/2 cups elbow macaroni
• Nonstick cooking spray
• 1 tablespoon olive oil
• 1 tablespoon all-purpose flour
• 1/2 cup nonfat skim milk
• 1/2 cup butternut or cauliflower puree
• 1 1/2 cups shredded reduced-fat Cheddar cheese (about 8 ounces)
• 4 ounces (almost 1/4 cup) reduced-fat or nonfat cream cheese
• 1/2 teaspoon salt
• 1/8 teaspoon paprika
• 1/8 teaspoon pepper

Directions:

Bring a large pot of salted water to a boil, add the macaroni and cook according to package directions until al dente. Drain in a colander.

While the macaroni is cooking, coat a large saucepan with cooking spray and heat over medium heat. Add the oil, then the flour, and cook, stirring constantly, until the mixture resembles a thick paste but has not browned, 1 to 2 minutes.

Add the milk and cook, stirring every now and then, until the mixture begins to thicken, 3 to 4 minutes. Add the vegetable puree, Cheddar, cream cheese and seasonings and stir until the cheese is melted and the sauce is smooth. Stir in the macaroni and serve warm.

Quinoa Salad with Black Beans, Avocado, & Cumin-Lime Dressing

Ingredients

• 1 cup dry quinoa, rinsed
• 1 tbsp olive oil or coconut oil
• 1 3/4 cup water
• 1 can black beans, drained and rinsed
• 1 avocado, chopped into chunks
• handful cherry tomatoes, quartered
• 1/2 red onion, diced
• 1 small clove garlic, minced
• 1 red bell pepper, chopped into chunks
• small handful cilantro, diced
• 1 limes, juiced
• 1/2 tsp cumin
• 1/2 tbsp olive oil
• salt, to taste

Directions

1. Warm the olive/coconut oil in a medium saucepan over medium heat. Once it’s hot add the rinsed quinoa and toast for about 2-3 minutes until it starts smelling nutty and lovely. Add water, stir once, cover, and simmer with a lid on for 20 minutes.
2. While the quinoa is cooking, prepare all other ingredients. Prepare the dressing by combining the lime juice, oil, cumin, and salt. Whisk it aggressively. Adjust seasoning as necessary.
3. When the quinoa has finished cooking, remove it from heat and fluff with a fork. Add black beans and toss to warm them through.
4. Let the quinoa cool for about five minutes and then add all the remaining ingredients, including the dressing, and mix. Adjust seasoning if necessary.

Asian Slaw with Ginger-Peanut Dressing

Ingredients

For the Dressing
¼ cup honey
¼ cup vegetable oil
¼ cup unseasoned rice vinegar
1 tablespoon soy sauce
1 teaspoon Asian sesame oil
1 tablespoon peanut butter
½ teaspoon salt
½ teaspoon Sriracha sauce (Thai hot sauce…optional)
1 tablespoon minced fresh ginger
1 large garlic clove, minced

For the Slaw
4 cups prepared shredded coleslaw
2 cups prepared shredded carrots (or grated in food processor)
1 red pepper, thinly sliced into bite size pieces
1 cup pre-cooked, shelled edamame (available fresh or frozen)
2 medium scallions, finely chopped
½ cup chopped salted peanuts (you can also leave them whole)
½ cup loosely packed chopped fresh cilantro

(I also added a cut up cucumber and shredded chicken to the salad)

Directions

1. Make the dressing by combining all ingredients in medium bowl. Stir until peanut butter is dissolved. Set aside.

2. Combine all of the slaw ingredients in a large bowl. Add dressing and toss well. Let sit at least 10 minutes so vegetables have a chance to soak up the dressing. Taste and adjust seasoning if necessary (I usually add a bit more salt but go by your own taste). Serve cold.

Turkey Taco Lettuce Wraps

Ingredients:

• 1.3 lbs 99% lean ground turkey
• 1 tsp garlic powder
• 1 tsp cumin
• 1 tsp salt
• 1 tsp chili powder
• 1 tsp paprika
• 1/2 tsp oregano
• 1/2 small onion, minced
• 2 tbsp bell pepper, minced
• 3/4 cup water
• 4 oz can tomato sauce
• 8 large lettuce leaves from Iceberg lettuce
  

Directions:

Brown turkey in a large skillet. When no longer pink add dry seasoning and mix well.Add onion, pepper, water and tomato sauce and cover. Simmer on low for about 20 minutes.

Wash and dry the lettuce. Place meat in the center of leaf and top with tomatoes, cheese and salsa or whatever you prefer.

New summer protein recipe!

Low Sugar High Protein Lemon Raspberry Muffins

Ingredients

1 lemon
1/2 cup sugar (or substitute)
1 cup Chobani plain yogurt (Greek)
1/3 cup canola oil
1 large egg or 2 egg whites
1 teaspoon vanilla extract
2 cups whole-wheat flour
1 1/2 teaspoons baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1 1/2 cups fresh or frozen (not thawed) raspberries

Directions

1. Preheat oven to 400°F. Coat 12 large (1/2-cup) muffin cups with cooking spray or line with paper liners.
2. Use a vegetable peeler to remove the zest from the lemon in long strips. Combine the zest and sugar in a food processor; pulse until the zest is very finely chopped into the sugar.
3. Add yogurt, oil, egg, and vanilla. Pulse until blended.
4. Combine whole-wheat flour, baking powder, baking soda, and salt in a large bowl. Add the yogurt mixture and fold until almost blended. Gently fold in raspberries. Divide the batter among the muffin cups.
5. 1. Bake the muffins until the edges and tops are golden, 18 to 25 minutes. Let cool in the pan for five minutes before turning out onto a wire rack. Serve warm.
   Makes a dozen muffins.