The Way...

What I Ate Wednesday: Achilles Heels

2012-03-07T11:44:00.000-06:00

I love bread. I used to eat a lot of it, but I don't usually eat it anymore. The starch in it gives me an initial rush, then I end up craving more and more.

I'm back grinding my own wheat in my Vitamix, then making my own bread again. I stopped using fresh wheat berries when the baby was younger. The loud noise of the hard kernels whizzing in the Vitamix scared the little boy too much.

Hot bread, fresh out of the oven is something I can't resist. Minutes after taking the loaves out of the oven, I cut the heels off of both loaves. Despite the fact that my diet is vegan, I spread a little bit of butter on all four pieces, relishing the warm, buttery crunch of the bread. I don't eat any of the rest of the loaves, but the heels are selfishly mine.

What I ate, in no particular order.

2 servings of protein shake (with spinach)

4 pieces of fresh whole wheat bread with butter

1/4 c. lightly salted almonds

1 c. of fresh radishes

fresh spinach salad with Diaya dairy-free "cheese," dried berries,

chopped pecans, and Annie's shitake mushroom viniagrette

with slow-cooked carrots and onions

leftover roasted cauliflower

a bowl of frozen sweet cherries

For a limited time, I am offering my first recipe eBook, Smoothies and Shakes as a FREE GIFT to my subscribers. Find out how to get it here.

RECIPE: Easy Butternut Squash Hash Browns

2012-03-05T12:15:00.000-06:00

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My husband works a lot. I mean, A LOT. "Seventy hours per week a lot."

Most of the time, I'm home taking care of our sons by myself. It can be kind of crazy.

There are always things I don't get done. I think to myself, I wouldn't be so far behind if my husband was home to help with the boys.

Except when he is home, I get even less done.

I just want to spend time with my whole family.

So, I needed some fast food. Since we are mostly eating a plant-based vegan diet now, there wasn't anything we could get at a drive-thru. Instead, I came up with this quick meal.

I started with two bags of fresh, diced butternut squash. I opened the packages and baked them on a greased baking sheet with some salt and pepper. I added them to some Amy's veggie burger patties on homemade whole wheat bread with sliced tomato and fresh spinach.

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EASY BUTTERNUT SQUASH HASHBROWNS

Ingredients:

*12 oz. bag of fresh cubed butternut squash

*non-stick cooking spray

*salt and pepper to taste

Directions:

1. Preheat oven to 350F.

2. Spray baking sheet with cooking spray. Spread butternut squash cubes across baking sheet. Spray lightly with cooking spray. Sprinkle with salt and pepper.

3. Bake for 30-35 minutes until cubes have softened and are slightly browned.

For a limited time, you can download my first recipe eBook, Smoothies and Shakes, for free. Find out how here.

FREE for my subscribers: My first recipe eBook!

2012-03-01T15:14:00.002-06:00

I'm so excited!

After working on it for about a month, I finally completed my first recipe eBook.

The Way... Smoothies and Shakes is an 18 page introduction to fruit smoothies and protein shakes with tips to making them at home. I have included 12 recipes with color photos, calorie content, and how each smoothie or shake might be beneficial to your health.

Here is the best part. I'm offering it for FREE.

For a limited time, I am offering the The Way... Smoothies and Shakes recipe eBook (a $10 value) FREE to my subscribers.

To get this free recipe eBook:

1. If you are not a subscriber yet, subscribe to this blog by clicking on the "Subscribe" section in the right-hand column of this page. You have the choice of subscribing through facebook, twitter, email, rss feed, or blogger.

2. Leave me a comment below. Then, I will email you the password and link to download my eBook.

3. After I send you the password, enter it here to download the eBook.

Let me know what you think!

What I Ate Wednesday: Waste of Cakes

2012-02-29T10:15:00.005-06:00

Last week, I had lost 8 lbs. since going plant-based vegan, then came the cake.

I used to make cakes for other people. I learned how to use Wilton's buttercream recipe, then moved on to fondant. I think I got pretty good.

In a way, I was a little too good. In addition to making them beautiful, they tasted great.

Whenever I made a cake, I sampled the frosting as I decorated. I ate the leftover pieces of cake I carved away. Any leftover fondant became snacks throughout the day.

I gained weight, so I stopped making cakes.

For my son's birthday last week, I made an exception.

First, I made the mini "ice cream cone" cupcakes for his preschool.

Then, I used the leftover cake mix and icing to make a cake for us at home.

I threw away the extra frosting after I was done decorating. I have learned that it isn't waste if I throw something away my body doesn't need. If I eat something, like leftover frosting, I'm throwing it away in my body instead of in the trash. And it is easier to take the trash out of the house than out of my body!

Unfortunately, the three of us split the cake. Matthew had two pieces, while my husband and I ate the rest the next day.

I gained two pounds this week and am fighting sugar addiction again.

Today, I really tried to get out of the sugar fix.

I still snacked. Alot.

In no particular order, What I Ate:

2 protein shakes with spinach
6 dates
4 Ry Krisp crackers
1/2 c. mixed nuts
a bowl of slow-cooked veggies and black beans (recipe coming soon!)
a big bowl of frozen mixed fruit
broccoli and quinoa with vegan onion-mushroom gravy and bite-size pieces of Amy's California burgers (recipe coming soon!)

This week, I am launching my first recipe eBook, Smoothies and Shakes. For a limited time, I am offering it as a FREE GIFT to my subscribers. Check back tomorrow for more information!

Five Today!

2012-02-24T15:13:00.002-06:00

Today, my little boy turns five years-old!

Yesterday, we went out for Valentino's (pizza buffet, his favorite) with a few friends, then on to the children's museum. He loved it!

Earlier, I took mini ice cream cone cupcakes to his preschool.

(That is frosting, not ice cream.)

Tonight, we are going to have Haystacks for supper, another of his favorites. Then, we will have the confetti cake that is leftover from the cupcakes.

It is actually white cake that I added sprinkles to the batter just before baking. The store was out of confetti cake. I have to try to finish frosting it here soon.

Here are some of my favorite pictures of Peanut.

Check back next week! I have finished my first recipe eBook. I will share it with my readers for free for a limited time!

What I Ate Wednesday: Veggie Tales

2012-02-22T08:26:00.003-06:00

It has been two weeks since my husband and I decided to go "veggie."

We have flirted with vegetarianism for most of our marriage. Even though we were raised by women who grew up on cattle ranches, we still ate mostly meatless meals. Recently, we ate more chicken and fish than any other types of meat.

After watching Forks Over Knives, we decided to go back to a plant-based diet. I was almost a vegan before I was pregnant with my last child, but I have never attempted to cook a vegan diet. The majority of meals I made for us without meat included cheese or eggs.

Thankfully, I have two or three vegan cookbooks. With the addition of a few internet recipes, I'm learning how to cook vegan. I also joined a local organic and specialty food co-op. I can get those vegan cooking staples like Bragg's Aminos and nutritional yeast.

My husband and I feel great!

He has eaten meat four times while out with colleages, but has still managed to lose 4 lbs. I have lost 7 while seemingly eating all of the time! Our digestion is working perfectly and my complexion looks great. Our four year-old (gasp!), who turns five this week, is very proud of us for not eating meat any longer. "Now, you can be really healthy like me."

Here is what I ate on Tuesday.

I had a glass of strawberry banana smoothie.

I drank a raspberry pear smoothie.

I am putting the finishing touches on my first recipe

eBook and needed the pictures of the smoothies.

I made Chocolate Cherry Breakfast Cookies

and ate three of them.

For a snack, I ate a small bowl of grapes

and three Ry Krisp crackers.

I fixed up mixed green salads for supper with grape tomatoes

and dried berries with Annie's organic salad dressing.

I also made a spinach, artichoke, and black olive pizza

with homemade "cheese" sauce and Diaya "mozzarella" cheese

on whole wheat and flaxseed crust.

This was a new recipe for me

and it turned out AMAZING!

In other news:

I hope to get my eBook finished this week. I am SO excited! I am going to give it away for FREE to my subscribers!
My four year-old turns five this week?? How did he grow so fast??
I am so happy with going vegan that I want to open a natural foods store here in our town again. We can't get specialty foods around here.
My six month-old son has his first cold. He got it the same day as his immunizations. We had a rough night, but at least he wasn't screaming and crying, just complaining and restless.

Is there anything new and exciting going on in your life?

RECIPE: Chocolate Cherry Breakfast Cookie

2012-02-21T17:54:00.002-06:00

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I hate mornings.

When I wake up, I don't want to squint as the sun shines in my eyes. I'm wired to stay up late at night. I love to sleep. Mornings are an unpleasant interruption. I would rather stay in bed. I don't want to get up and make breakfast for anyone.

But, I have a family. I have two sons, one of whom is in preschool. I have a husband who gets up early before me and goes to work for the day.

I need to get them fed before they go out the door, but I'm not going to wake up a half an hour early to make something from scratch. Breakfasts are often reheated homemade waffles, cereal, or quick oats loaded with fruit and nuts.

This breakfast cookie is a perfect morning convenience food. They can be made a few days ahead of time or frozen for several months.

Unlike store-bought breakfast bars, the first ingredient isn't high fructose corn syrup. In fact, there is no added sugar or fat in these cookies. Since oatmeal is a great source of protein, there is no need to make these with eggs. The oatmeal, ground flaxseed, walnuts, and dried fruit make these high in fiber, while the bananas and applesauce add nutrients and sweeten the cookie naturally.

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CHOCOLATE CHERRY BREAKFAST COOKIES

Ingredients:

*2-3 overripe bananas

*1 c. applesauce

*1 tsp. vanilla extract

*1 1/2 c. quick oats

*1/4 c. chopped walnuts

*1/4 c. cocoa

*1/4 c. dried cherries

*1/8 c. ground flaxseed

Directions:

1. Preheat oven to 350 F.

2. Mix bananas, applesauce, and vanilla until thoroughly blended. Add the remaining ingredients and mix well.

3. Drop heaping tablespoonsful of dough onto greased baking sheet. Bake for 30-35 minutes.

4. Store in air-tight container until ready to serve.

Yields 1 dozen breakfast cookies. Each cookie is approximately 130 calories.

Do you hate getting up in the morning like me or are you a "morning person"?

See this linked at http://kellythekitchenkop.com/.

Foods I Fixed Last Week

2012-02-19T15:36:00.004-06:00

Since I decided to go vegan a few weeks ago, I am trying out all kinds of new recipes. I will eventually start to make my own up, but right now I'm still learning!

Here are some of the foods I fixed last week.

Chocolate Chip Blondies. This are so good! You won't find any eggs or butter in them, but you will find lots of fiber and protein.

Fudge Daddies. Vegan fudge brownies. Lowfat and low in sugar, they have protein and whole grain. I've made them twice in the past week and regret nothing.

Quinoa. Naturally high in fiber and protein, I am in love with this grain. My husband is also crazy for it. We have been fixing it up in exchange for rice. When I come up with a recipe for it, I will let you know. : )

Kale Chips. Low in calories and high in nutrients, these make a great afternoon snack when I'm craving something salty. Did you know kale can lower your risk for 5 different types of cancer?

Protein shakes. Although there is plenty of protein in a varied, vegan diet, I am giving myself extra protein with homemade protein shakes. I'm breastfeeding my 16 lb. 6 month old son.

Breakfast cookies. Made with no added fat, sugar, or artificial sweeteners, these tasty cookies are full of fiber and protein. They are great for breakfast-on-the-go!

Loaded oatmeal. When I have time to make breakfast for my husband, I'm making him loaded oatmeal with 2-3 types of fruit, nuts, and flaxseed. It gives him energy and nutrition to take on his day.

Salads. We try to eat a salad with viniagrette dressing for either lunch or supper. Nuts, fresh veggies, and even a little dried fruit make a yummy, satisfying salad.

Beans. We are eating beans in everything from dessert (you can't taste them) to main dishes to salads. They are high in fiber and protein.

Fruit. I have 3 cups of fruit each day for a snack. I'm noshing on a big bowl of slightly frozen fruit nearly every day.

Fruit Smoothies. When want a quick, nutrient-rich snack, I blend up a fruit smoothie. Filled with antioxidants and naturally occuring vitamins, fruit smoothies are my favorite snack-to-go.

I will let you know when I come up with some yummy recipes to share with you!

I am almost finished with my first eBook, a collection of fruit smoothie and protein shake recipes. I will share it for FREE with my subscribers!

Las Vegans

2012-02-14T15:53:00.001-06:00

As I was dealing with personal stuff last week, I decided to make a big change in my life: I decided to go vegan again.

It started like this.

My husband started watching Forks Over Knives on Netflix and I joined him.

I knew about Forks Over Knives for a long time, that it was about a diet free of animal products. I still didn't watch it though. I thought it was going to show me slaughterhouses, chicken confinements, etc. I've seen those videos. I wasn't eating much meat, almost exclusively fish or chicken.

Instead, the video was about how meat and dairy cause cancer and heart disease. I already knew about how animal products contribute to heart disease, cholesterol, diabetes, and obesity. I thought I was making healthy choices by choosing "lean meats" and eating less dairy.

Growing up in a church that places importance on diet and health, I heard that meat caused cancer. I assumed it was because of the hormones, antibiotics, etc. I didn't realize it was because of the animal protein itself.

Forks Over Knives inspired me to

trash the little processed food left in my house
stop eating dairy and preparing food with it
stop eating eggs
stop eating chicken and fish (I already stopped buying beef)
make fruits and veggies 75% of all the food I eat
order from the organic food co-op in town

So now my husband and I are eating a plant-based, vegan diet. I eat lots of frozen fruit and salads. I now plan my meals around vegetables, instead of meat or a dairy. Since I'm breastfeeding, I still drink two soy protein shakes a day, to make sure I get the protein to make milk for my child. I don't want to take any chances.

I feel great. I've lost 5 lbs. and started going to the gym again.

I will keep you updated!

Elena

Enlightened

2012-02-14T15:33:00.003-06:00

Hi there!

Over the past week, I had to take a break from my blog. I hope you forgive me.

I have abandonment issues from when I was an adolescent. Sometimes they creep up and take over my life for a while. I get in a situation where I feel like I did as a child whose parents left her. I withdraw from people and eat a lot of sugary and fatty foods, which, of course, make me feel worse. Even though I've been dealing with it for almost 20 years, the depression takes me by surprise and I need some time to figure things out.

This time, it didn't take me long to realize I had slipped into that little girl who was so alone. Something strange happened this time; I got angry.

I saw the big, gaping hole in the story as to why my mom and dad decided to leave me at friends' and family members houses for 5 days out of every week. I finally questioned why work was that important.

I reached a life-changing conclusion.

One of my favorite scenes from Enlightened

One of my favorite tv shows of the past year was Enlightened on HBO. Laura Dern played a deeply flawed person working desperately to change her life and the lives of those around her. Each week, I would tune in and find myself reaching a great truth.

The episode that affected me the most was "Not Good Enough Mothers." In it, the main character "Amy" learns to see everyone as a child. Instead of being angry at everyone for not being good enough, she sees each person as a little girl or boy who needs more love in his or her life.

I was trying to comfort the hurt child inside of me. My parents were likely doing the same.
Sometimes when we don't understand the behavior of others, it is because the child in them is in control.

I forgive.

Being a (good) parent is the hardest job I ever have had. I understand my parents did the best they could. I try to be the best mother (and daughter) I can be. I hope my children will forgive me for the mistakes I make.

RECIPE: Peach Cinnamon Smoothie

2012-02-13T22:05:00.000-06:00

When I was in sixth grade, I started baking homemade pies.

Each week, I would meet with other sixth graders and our 4-H leader. We baked cream pies, custard pies, no-bake pies, and fruit pies. Fruit pies are still my favorite: cherry, blueberry, strawberry-rhubarb, and of course, peach.
For my family, pie is a food that is reserved for the holidays. When I make it, I use butter-flavored shortening for the crust and sugar with the fruit. I indulge.

Without the greasy crust and sugar, peaches are a great fruit to indulge in.

Peaches are a great source of potassium and beta carotene. They also contain two other carotenes, lutein and lycopene, which lower your risk of developing macular degeneration, cancer, and heart disease.

Cinnamon has a host of health benefits, including regulating blood sugar. Add it to the peaches, almond milk, and vanilla extract in this smoothie, and you have the taste of peach pie in a glass.

This recipe makes two servings at 135 calories each.

Peach Cinnamon Smoothie

Peach Cinnamon Smoothie

Ingredients:

*16 oz. frozen peaches, thawed

*2 c. almond milk

*1/2 tsp. cinnamon

*1/2 tsp. vanilla extract

Directions:

1. Blend all ingredients thoroughly in a high speed blender.

Serves 1-3.

RECIPE: Tortilla Spirals

2012-02-02T18:13:00.002-06:00

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My four year-old has this thing for tortillas. He will sneak them out of the fridge, fold them up, and gnaw on them. If the package of tortillas is missing from the fridge, we can usually find it empty underneath the dining room table.

I was thinking of him when I came up with this healthy snack idea. I used a whole wheat tortilla, spread vegetarian refried beans on it, then topped it with guacamole, spinach leaves, a little shredded cheese, and green onions. I added a little novelty by rolling it into a spiral, slicing it, then putting the wheels on bamboo skewers.

The whole wheat tortilla has fiber. The beans also have fiber and when added to the tortilla, they create a complete protein. I used fresh spinach for iron, calcium, and antioxidants. The shredded cheese adds more protein. The green onions provide vitamins A, B, C, and K. If you make your own guacamole, you add healthy fat which lowers overall cholesterol.

First, I spread the refried beans on the tortilla.

Then, I placed the spinach leaves on top.

I spread the guacamole on the spinach.

(I layered it this way to help the ingredients stick.)

I topped it with a little shredded cheese and green onion.

Finally, I rolled it up, sliced it, and placed the wheels on skewers.

(Matthew thought they were pretty cool.)

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TORTILLA SPIRALS

Ingredients:

*1 pkg. whole wheat tortillas
*1 can refried beans
*1 bag fresh spinach
*guacamole
*1 bag reduced fat shredded cheese
*1 bunch green onions

Directions:

1. Spread refried beans over tortillas. Layer with spinach, guacamole, cheese, and green onions. Roll up tortilla and toppings. Carefully slice, creating spirals.

I am sharing six healthy super bowl snacks with you this week.

Sunday: Skip the pizza and make some Mini Mushroom Pizzas instead.
Monday: Learn how to make light and crispy Baked Kale Chips.
Tuesday: Still craving something salty and spicy during the game? Try my recipe for Spicy Roasted Almonds.
Wednesday: See What Matthew and Benjamin Ate Wednesday!
Thursday: I will share Four Healthy Dips for your veggie tray.
Friday: See How Fruits Can Add Color and Nutrition to Your Super Bowl Feast.

What Matthew & Benjamin Ate Wednesday Jan. 31, 2012

2012-01-31T23:10:00.000-06:00

This is a very special WIAW.

Yesterday was Benjamin's half-birthday. He turned 6 months old, which means he had his first non-mommy milk meal. (Actually, it was mommy milk mixed with rice cereal.)

We returned home from Arizona on Monday night. My husband and I took our 4 year-old on his first plane ride down to Phoenix. (Benjamin had his first plane trips in my womb last February when we went to Savannah, GA.) I have to brag that both boys did a great job travelling this last week.

My parents have been snow-birding in Picacho, AZ. We stayed in a camper beside theirs for five days. We ate hamburgers, steak, tamales, and yummy pastries from a Mexican bakery in Eloy. My mom took me to the grocery store in Eloy, so I was able to get string cheese, grapes, bananas, and strawberries for snacks, too. Matthew ate applesauce, bananas, string cheese, and lots of bean and cheese sopas. He also ate grilled cheese and french fries when we went out to eat.

I came home feeling bloated and meh. On the upside, we kept our resolutions not to drink soda. My husband said he was up 5 lbs. since we left. I gained 3.

There wasn't much for groceries in our house when we returned, so I had to improvise a little.

For breakfast, Matthew had oatmeal with raisins and a little brown sugar.

He drank almond milk throughout the day.

For lunch, he wanted cottage cheese.

I talked him into putting a little Kashi cereal on top.

He thought it was pretty good.

I gave Matthew the choice of carrots or broccoli for supper.

He asked for broccoli, which is his favorite vegetable.

I also made him two mini "pizzas" with sliced black olives,

a few spinach leaves, pizza sauce, and shredded cheddar cheese

on sopas.

I picked the sopas up from the grocery store in Eloy

and tucked them into my luggage.

They are corn tortillas with concave centers,

perfect for filling.

Here are a few pictures of Benjamin, eating his first meal.

He was really excited!

I think he ate about 1/8 c. of rice cereal mixed with mommy milk.

He would have eaten more,

but I didn't want him to get a tummy ache.

Here is a picture of Benjamin and Matthew together.

Matthew is of average height for other 4-5 year olds,

but Benjamin is really tall!

He is already into 12 month size clothes.

Benjamin has only had breastmilk to eat until yesterday.

I wonder if he will grow even faster now that he is eating solid food!

How do you eat when you travel?

I am sharing six healthy super bowl snacks with you this week.

Sunday: Skip the pizza and make some Mini Mushroom Pizzas instead.
Monday: Learn how to make light and crispy Baked Kale Chips.
Tuesday: Still craving something salty and spicy during the game? Try my recipe for Spicy Roasted Almonds.
Wednesday: I will show you how to make Tortilla Spirals, a great finger food for your guests.
Thursday: I will share Four Healthy Dips for your veggie tray.
Friday: See How Fruits Can Add Color and Nutrition to Your Super Bowl Feast.

RECIPE: Spicy Roasted Almonds

2012-01-31T17:07:00.002-06:00

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Every few months, we end up ordering take out pizza. Each time we get mushroom and black olives for toppings, usually with mozzarella stuffed into the crust. My mom and I have been eating mushroom and black olive pizza for about twenty years. Now my husband loves it and my four year-old always asks for pizza this way.

We usually order buffalo wings, too.

I'm crazy for spicy food. I like to order the wings with medium-hot sauce, though my husband would prefer mild. There is something so delicious about sweet-salty-spicy flavors mixed together.

For the Super Bowl next weekend, you could eat greasy buffalo wings like most Americans or you could get your spicy fix from something that is actually good for you.

Almonds are a rich source of vitamin E, containing 26 mg per 100 g. They are also rich in dietary fiber, B vitamins, essential minerals and monounsaturated fat, one of the two "good" fats which potentially may lower LDL cholesterol. Typical of nuts and seeds, almonds also contain phytosterols, associated with cholesterol-lowering properties. (wikipedia)

These almonds have just the right amount of chili powder to make them spicy without being too hot. They are a perfect to serve at your Super Bowl party or for a healthy snack anytime.

First, I added olive oil to the almonds, then chili powder, and salt.

The trick to making perfect roasted nuts at home is to use super fine salt.

You can make it easily by putting regular salt in your blender and grinding it into the

desired consistency.

I mixed the almonds and seasonings well.

Then, I spread them out on a large baking sheet.

They came out perfect!

[Print this Recipe]

SPICY ROASTED ALMONDS

Ingredients:

*2 c. raw almonds
*1 Tb. olive oil
*1 tsp. chili powder
*3/4 tsp. superfine salt

Directions:

1.  Preheat oven to 325F. Combine all ingredients in large bowl. Stir well until almonds are coated with oil and seasoning mixture.
2. Spread almonds on large baking sheet.  Bake for 15-20 minutes. Allow to cool completely before serving.

What is your favorite spicy food?

I am sharing six healthy super bowl snacks with you this week.

Sunday: Learn how to make Mini Mushroom Pizzas.
Monday:  See my recipe for light and crispy Baked Kale Chips.

Wednesday: I will show you how to make Tortilla Spirals, a great finger food for your guests and you can see What Matthew Ate Wednesday, my four year-old vegetarian son.
Thursday: I will share Four Healthy Dips for your veggie tray.
Friday: See How Fruits Can Add Color and Nutrition to Your Super Bowl Feast.

RECIPE: Baked Kale Chips

2012-01-31T12:01:00.002-06:00

[Print this Recipe]

Americans will consume 28 million pounds of potato chips on Super Bowl Sunday. That figure doesn't even count all the tortilla chips, typically covered in artificial flavorings and dipped in greasy dips.

Instead of choosing a processed potato chip or corn chip with chemical flavorings, make your own Baked Kale Chips. Kale lowers your risk five specific types of cancer, detoxifies your body, and decreases inflammation.

My husband was afraid to try them at first. Then, he ate some and thought they were delicious!

If you are making it for a crowd, I would definitely make two or more batches.

First, I chopped the kale and removed any large stems.

I drizzled olive oil over the kale,

then sprinkled the salt and chili powder over it
and tossed the kale really well.

Next, I spread the kale all over the parchment

and baked it in the oven for 10-20 min.

I kept picking at it while it cooled!

So yummy!

[Print this Recipe]

BAKED KALE CHIPS

Ingredients:

*1 bunch fresh kale, rinsed and drained well
*1 Tb. olive oil
*1/2 tsp. finely ground salt
*1/2 tsp. chili powder

Directions:

1. Preheat oven to 350F. Line a large baking sheet with parchment paper.
2. Carefully remove the leaves from the thick stems with a knife and chop into bite size pieces.

Drizzle olive oil over kale then sprinkle with salt and chili powder. Toss well until all leaves are coated.

3. Bake until the edges brown but are not burnt, 10 to 15 minutes.

What is your favorite potato or corn chip flavor?

I am sharing six healthy super bowl snacks with you this week.

Sunday: Learn how to make Mini Mushroom Pizzas.
Tuesday: Still craving something salty and spicy during the game? Try my recipe for Spicy Roasted Almonds.
Wednesday: I will show you how to make Tortilla Spirals, a great finger food for your guests and you can see What Matthew Ate Wednesday, my four year-old vegetarian son.
Thursday: I will share Four Healthy Dips for your veggie tray.
Friday: See How Fruits Can Add Color and Nutrition to Your Super Bowl Feast.

RECIPE: Mini Mushroom Pizzas

2012-01-30T09:00:00.000-06:00

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Take out pizza is one of the most eaten foods at Super Bowl parties. At 350 or more calories per slice, it can also be the most fattening.

At our house, we always choose mushroom and black olive pizza. It has always been my favorite and I'm proud to say it is now the favorite of my four year-old, too!

I saw a picture of these somewhere on the internet one day. I thought they would make a perfect snack food for the Super Bowl.

Depending on the type of mushrooms you use, they provide vitamins, protein, and valuable fiber, including the type that may lower cholesterol. I added a slice of olive for healthy fat and antioxidants. They contain a small amount of lycopene-rich pizza sauce and a sprinkle of mozzerella cheese.

First, I washed the mushrooms and removed the stems.

Some came out easily, others I had to cut out with a knife.

Then, I dropped a teaspoon of pizza sauce inside

and put a slice of black olive on each mushroom.

And I sprinkled mozzerella cheese on top

before baking them.

[Print this Recipe]

MINI MUSHROOM PIZZAS

Ingredients:

*16 oz. fresh mushrooms
*1 small jar of pizza sauce
*1 small can of sliced black olives, drained
*1/4 c. shredded mozzerella cheese

Directions:

1. Preheat oven to 350F. Use non-stick spray to grease a large baking sheet.
2. Wash mushrooms and drain well. Pull or cut stems from mushrooms and place on baking sheet. Using a small spoon, drop a small amount of pizza sauce into the mushroom cap. Top with a slice of black olive and mozzerella cheese.
3. Bake for 20-25 minutes, until cheese is melted. Serve immediately.

What is your favorite type of pizza?

I am sharing six healthy super bowl snacks with you this week.

Monday: Learn how to make light and crispy Baked Kale Chips.
Tuesday: Still craving something salty and spicy during the game? Try my recipe for Spicy Roasted Almonds.
Wednesday: I will show you how to make Tortilla Spirals, a great finger food for your guests and you can see What Matthew Ate Wednesday, my four year-old vegetarian son.
Thursday: I will share Four Healthy Dips for your veggie tray.
Friday: See How Fruits Can Add Color and Nutrition to Your Super Bowl Feast.

PREVIEW: Healthy Super Bowl Snacks

2012-01-29T08:00:00.000-06:00

According to the USDA, Americans consume more food on Super Bowl Sunday than almost any other day of the year. The only day we eat more is on Thanksgiving.

In fact, the Huffington Post estimates that Americans will consume 1.25 billion chicken wings during the game.

scaredy_cat/flickr.com

USA Today gives a disturbing snapshot of how much the average person may eat watching the game.

To give you an example of just how quickly all of this can add up, imagine a typical Super Bowl party where over a three- to four-hour game, you eat four slices of pepperoni pizza (1135 calories), grab a beer (150 calories), eat six chicken wings (400 calories), then grab a couple dozen tortilla chips with some cheese salsa (600 calories). The total for just that short time: 2,285 calories.

Do you want to keep your New Year's resolution to lose weight and eat better?

Or if you just want to avoid that sick feeling after feasting during the Super Bowl, I am sharing six healthy super bowl snacks with you this week.

Sunday: Skip the pizza and make some Mini Mushroom Pizzas instead.
Monday: Learn how to make light and crispy Baked Kale Chips.
Tuesday: Still craving something salty and spicy during the game? Try my recipe for Spicy Roasted Almonds.
Wednesday: I will show you how to make Tortilla Spirals, a great finger food for your guests and you can see What Matthew Ate Wednesday, my four year-old vegetarian son.
Thursday: I will share Four Healthy Dips for your veggie tray.
Friday: See How Fruits Can Add Color and Nutrition to Your Super Bowl Feast.

Are you 1) hosting a Super Bowl party, 2) going to someone else's house, or 3) skipping the Super Bowl all together?

RECIPE: Haystacks (Vegetarian/Vegan)

2012-01-27T07:53:00.000-06:00

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When I was eight years-old, I began going to summer camp along the Platte River here in Nebraska. For three years I would spend a week away from home each summer, swimming, canoeing, and singing around the campfire at night. One of those nights, we would have hot dogs and S'mores cooked over the fire, much like other kids at camp across the country.

Unlike most other summer camps, our meals were entirely vegetarian, even the vegetarian hot dogs over the campfire. How cool is that??

Haystacks are one of those foods we would eat at summer camp. I didn't invent it, but I thought I would share. It is very quick and easy to make. It's kind of like a taco salad and my family loves it!

The beans add fiber and when mixed with the corn chips, provide a complete protein. The tomatoes give the salad lots of vitamin C and lycopene. Topping it with guacamole gives the salad heart-healthy monounsaturated fats.

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HAYSTACKS

Ingredients:

*1 bag Fritos or other corn chips

*1/2 head of lettuce, shredded
*1 can of chili beans

*8 oz bag of shredded cheddar cheese or soy cheese
*1 diced tomato

*Guacamole

Directions:

1. Heat chili beans over medium heat in saucepan.

2. Place desired amount of corn chips in bowl, then layer with lettuce, chili beans, cheese, guacamole, and tomatoes.
3. Serve immediately.

Serves 4

What kinds of foods did you eat at summer camp?

This week, I shared six satisfying salads with you that can be eaten as a meal or to accompany a main course.

Sunday: I shared my favorite salad, Spinach with Chickpeas and Mushrooms.
Monday: See how I made an Asian Salad with Napa cabbage, Mandarin oranges, and cashews.
Tuesday: Check out the recipe for Southwest Salad using romaine lettuce, spicy ranch, shredded cheese, and salsa.
What Matthew Ate Wednesday: See what my four year-old son ate! I also shared Mixed Berry Salad with feta cheese and raspberry vinaigrette.
Thursday: I made Classic Romaine Salad with shredded Parmesan cheese, grape tomatoes, and black olives.

Next week, I will bring you healthy snacks for your Super Bowl party!

RECIPE: Classic Romaine Salad

2012-01-26T08:00:00.000-06:00

Sometimes simpler is better.

Take classic cars, for example. Why do cars from the past two decades last such a short time when cars from the 1950s can last so long when maintained properly?

Food is often the same way. Too many ingredients (especially when they are heavily processed) can ruin the taste of things we eat.

This salad isn't made of anything particularly special: romaine lettuce, olives, grape tomatoes, balsamic vinaigrette, croutons, and a sprinkle of shredded Parmesan. Surprisingly, the result is dramatic. The crunchy romaine and croutons combined with the smooth olives and juicy tomatoes, tossed with Parmesan and vinaigrette make a salad perfect for anytime.

Romaine lettuce is high in vitamin K, vitamin A, vitamin C, and folate. It also has fiber which may help you feel fuller. Adding tomatoes gives you even more vitamin C plus lycopene, an antioxidant which helps prevent types of cancer, heart disease, and high cholesterol. If you choose to use balsamic vinaigrette, you may aid your weight loss efforts and help with your digestion. The olives give you heart healthy monounsaturated fatty acids (MUFAs).

MUFAs may lower your total cholesterol and low-density lipoprotein cholesterol levels. MUFAs may also help normalize blood clotting. And some research shows that MUFAs may also benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes. (Mayo Clinic)

CLASSIC ROMAINE SALAD

Ingredients:

*Chopped leafy romaine lettuce

*1 pkg. grape tomatoes

*1 can medium olives

*1 pkg. shredded Parmesan cheese

*1 pkg. croutons

*balsamic vinaigrette

Directions:

1. Add desired amounts of leafy romaine, tomatoes, and olives to large bowl. Add desired amount of balsamic vinaigrette. Toss lightly. Top with a sprinkle of Parmesan cheese and croutons.

What is your favorite simple meal?

This week, I will share with you six satisfying salads that can be eaten as a meal or to accompany a main course.

Sunday: I shared my favorite salad, Spinach with Chickpeas and Mushrooms.
Monday: See how I made an Asian Salad with Napa cabbage, Mandarin oranges, and cashews.
Tuesday: I made Southwest Salad using romaine lettuce, spicy ranch, shredded cheese, and salsa.
What Matthew Ate Wednesday: See what my four year-old son ate! I also will share Mixed Berry Salad with feta cheese and raspberry vinaigrette.
Friday: I will show you Haystacks, the only salad my four year-old eats. We make it with corn chips, chili beans, and guacamole.

Next week, I will bring you healthy snacks for your Super Bowl party!

RECIPE: Mixed Berry Salad

2012-01-25T08:46:00.000-06:00

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I wish I could always buy organic, but organic food is just too expensive. I don't buy food with chemical additives or preservatives, which is a start. I will purchase more organic food when we can afford it.

However, I do buy local food when I can. Recently, I found local, organic produce at Sunmart here in Holdrege, Nebraska. I snatched it right up!

It was grown about 15 miles from where I live, outside of Bertrand. Here is more information about the Schwarz Family Farm on Nebraska Rural Living. You can also check out their website at www.schwarzfamilyfarm.com.

The label says "Mixed Lettuce," but I think it looks like lots of spring greens.

Isn't this absolutely beautiful??

The lettuce was DELICIOUS and FRESH too!

Imagine, getting fresh organic lettuce in NEBRASKA

in WINTER!

Great!

I used the lettuce for my Mixed Berry Salad. I added dried mixed berries, feta cheese, walnuts, and a raspberry vinaigrette. The berries add more color and sweetness, while the feta cheese provides lowfat protein. Walnuts give the salad more fiber and heart healthy omega 3s. They also protect your arteries from saturated fat.

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MIXED BERRY SALAD

Ingredients:

*spring greens or mixed lettuce
*dried berries
*feta cheese
*walnuts
*raspberry vinaigrette

Directions:

1. Combine desired amounts of all ingredients in large bowl. Toss and serve immediately.

Can you find local, organic food where you live?

Sunday: I shared my favorite salad, Spinach with Chickpeas and Mushrooms.
Monday: I stirred up some Asian Salad with Chinese cabbage and Mandarin oranges.
Tuesday: I will make Southwest Salad using romaine lettuce, spicy ranch, shredded cheese, and salsa.
What Matthew Ate Wednesday: See what my four year-old son is eating!
Thursday: I will share Classic Romaine Salad with shredded Parmesan cheese, grape tomatoes, and black olives.
Friday: I will show you Haystacks, the only salad my four year-old eats. We make it with corn chips, chili beans, and guacamole.

What Matthew Ate Wednesday: Jan. 25, 2012

2012-01-25T08:41:00.000-06:00

We are very busy this week!

We are getting ready to go out of town for the weekend. Our sons have never been in a plane before, which means we have never flown with them! I don't know exactly how it is going to go, but hopefully it won't be too crazy and the other passengers will be patient with us.

I am also trying to get all my blog posts done for the week and the first part of next week. My husband is working every day and every night this week before we leave, so I am flying solo with all of the travel preparations. I have to get the house ready and pack for all four of us. Yikes!

My husband's mother came and watched the boys the day I filmed Matthew's What I Ate Wednesday. I usually try to get him to eat veggies at supper. However, since we went out and left him with Grandma, I went with congress's designation that pizza is a veggie.

I pulled some homemade whole wheat biscuits out of the freezer

and popped them in the oven for breakfast.

We usually go to church on Saturday mornings

so we almost always have biscuits.

They make a great breakfast-on-the-go

and have higher fiber and protein than regular biscuits.

For lunch, Matthew ate his favorite:

graham crackers dipped in unsweetened applesauce.

I really need to try other fruits than bananas

and applesauce, but at least they are healthy choices!

For supper, Matthew ate black olive and mushroom pizza.
It is what we always get if we order pizza in.

Matthew is still slowly getting stickers for his fruit and veggie chart!

You can get yourself a copy here.

I keep hearing from my friends that their kids are sick. While I sure there are many other factors, I have to wonder what diets their kids have. Benjamin is five months old and has never been ill. I think Matthew has only vomited twice in his life and is always well.

What do you eat when you get take out?

This week, I'm sharing with you six satisfying salads that can be eaten as a meal or to accompany a main course.

Sunday: I shared my favorite salad, Spinach with Chickpeas and Mushrooms.
Monday: See how I made an Asian Salad with Napa cabbage, Mandarin oranges, and cashews.
Today: Check out my Mixed Berry Salad with feta cheese and raspberry vinaigrette.
Thursday: I will share Classic Romaine Salad with shredded Parmesan cheese, grape tomatoes, and black olives.
Friday: I will show you Haystacks, the only salad my four year-old eats. We make it with corn chips, chili beans, and guacamole.

RECIPE: Southwest Salad

2012-01-24T12:41:00.000-06:00

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One of our restaurants here in town makes a Southwest salad.

After hearing for years that Runza had great salads, I finally tried one. Whenever I did go to Runza, I always ate runzas and fries or onion rings. It just seemed wrong to get a salad at a fast food joint. If I was going to eat there, I wanted the greasy food.

So, one afternoon back in November, my sons and I went to a birthday party at Runza. Feeling motivated to lose weight, I ordered a Southwest Chicken Salad.

WOW! It was great! I think I have had 15 Southwest Chicken Salads from there since.

In an effort to save money and because I don't like dragging my sons to restaurants, I made my own recipe for the salad. I hope you enjoy it as much as we do!

I made this salad with leafy romaine lettuce, a little shredded cheese, green onion, spicy ranch dressing, salsa, and a few crushed tortilla chips. The result is a slightly spicy, hearty salad that is great with or without diced cooked chicken breast.

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SOUTHWEST SALAD

Ingredients:

*chopped leafy romaine lettuce
*diced cooked chicken breast (optional)
*1/4 c. shredded reduced fat cheddar cheese
*1 chopped green onion
*1/8 c. salsa
*2-3 tortilla chips
*spicy ranch dressing (below)

Directions:

1. In a large bowl, combine desired amount of romaine, green onion, chicken breast, and shredded cheese. Toss with desired amount of dressing and salsa. Before serving, crush tortilla chips on top of salad.

SPICY RANCH DRESSING

[Print Dressing Recipe]

Ingredients:

*1/2 c. ranch dressing
*1 tsp. chili powder

Directions:

1. In small bowl, mix thoroughly. Refrigerate until ready to use.

Have you tried a salad at a fast food restaurant? Did you like it?

This week, I will share with you six satisfying salads that can be eaten as a meal or to accompany a main course.

Sunday: I shared my favorite salad, Spinach with Chickpeas and Mushrooms.
Monday: See how I made an Asian Salad with Napa cabbage, Mandarin oranges, and cashews.
What Matthew Ate Wednesday: See what my four year-old son is eating! I also will share Mixed Berry Salad with feta cheese and raspberry vinaigrette.
Thursday: I will share Classic Romaine Salad with shredded Parmesan cheese, grape tomatoes, and black olives.
Friday: I will show you Haystacks, the only salad my four year-old eats. We make it with corn chips, chili beans, and guacamole.

RECIPE: Asian Salad

2012-01-23T13:41:00.006-06:00

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I have never eaten a salad at a Chinese restaurant.

I always go for the battered chicken, rice noodles, or General Tso Chicken. (I don't know if General Tso was a good military leader, but he could cook!) I also love spring rolls.

We have stopped going to the Chinese buffet and instead choose the Mongolian Grill. There we can load up on lots of fresh veggies. They also don't have fried food there. But I still don't eat the salad.

I thought I would give an Asian Salad a try. I'm glad I did!

This salad is made with Chinese cabbage, also called "Napa cabbage." The fiber in cabbage helps lower cholesterol and may prevent certain types of cancer. I used clementine oranges, but Mandarin oranges can also be used, providing vitamin C and fiber. The cashews may protect against cancer. They also give you healthy fat, fiber, and protein. For more protein, you may add diced cooked chicken breast. You can use a high-quality store-bought ginger salad dressing or make it using this recipe.

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ASIAN SALAD

Ingredients:

*chopped napa cabbage
*1 clementine orange or can of Mandarin oranges
*Whole cashews or cashew pieces
*Diced cooked chicken breasts (optional)
*Asian Ginger Dressing

Directions:

1. In a large bowl, combine desired amount of cabbage, oranges, cashews, and chicken. Toss with desired amount of dressing.

What is your favorite Asian food?

This week, I will share with you six satisfying salads that can be eaten as a meal or to accompany a main course.

Sunday: I shared my favorite salad, Spinach with Chickpeas and Mushrooms.
Tuesday: I will make Southwest Salad using romaine lettuce, spicy ranch, shredded cheese, and salsa.
What Matthew Ate Wednesday: See what my four year-old son is eating! I also will share Mixed Berry Salad with feta cheese and raspberry vinaigrette.
Thursday: I will share Classic Romaine Salad with shredded Parmesan cheese, grape tomatoes, and black olives.
Friday: I will show you Haystacks, the only salad my four year-old eats. We make it with corn chips, chili beans, and guacamole.

RECIPE: Spinach Salad with Chickpeas and Mushrooms

2012-01-22T15:41:00.000-06:00

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My son's favorite restaurant is Valentino's buffet. He usually chooses smiley fries, pizza, pasta, cheese biscuits, and soft serve ice cream for dessert.

I like the pasta and pizza too, but they are not my favorite thing to eat there.

I always make myself a spinach salad at the salad bar. I add chickpeas (garbanzo beans), sliced mushrooms, black olives, croutons, feta cheese, and a little ranch dressing.

Spinach is packed with vitamins A and C and folate. The olives add healthy fat and the chickpeas give fiber and protein.

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SPINACH SALAD WITH CHICKPEAS AND MUSHROOMS

Ingredients:

*White sliced mushrooms
*1 can chickpeas (garbanzo beans)
*1 small can sliced olives
*Small container feta cheese
*1-2 Tb. high quality ranch dressing
*Croutons

Directions:

1. Assemble all ingredients in desired amounts. Serve immediately.

What restaurant do you think has the best salad bar?

This week, I will share with you six satisfying salads using Chinese Cabbage, romaine lettuce, mixed greens, spinach, and even iceberg lettuce. With dried fruit, nuts, olives, beans, and a sprinkle of cheese, each can be eaten as a meal or to accompany a main course.

Monday: Check-in for Asian Salad made with Chinese cabbage and Mandarin oranges.
Tuesday: I will make Southwest Salad using romaine lettuce, spicy ranch, shredded cheese, and salsa.
What Matthew Ate Wednesday: See what my four year-old son is eating! I also will share Mixed Berry Salad with feta cheese and raspberry vinaigrette.
Thursday: I will share Classic Romaine Salad with shredded Parmesan cheese, grape tomatoes, and black olives.
Friday: I will show you Haystacks, the only salad my four year-old eats. We make it with corn chips, chili beans, and guacamole.

Preview: Six Satisfying Salads

2012-01-22T13:42:00.005-06:00

Liz West/flickr.com

My husband and I made the typical New Year's resolutions.

Like many people, we want to lose weight and live healthier.

So far, we have done well. We workout at the YMCA again. We don't eat out anymore. We eat a salad almost every day.

"Greens are the No. 1 food you can eat regularly to help improve your health," says Jill Nussinow, MS, RD, a culinary educator in Northern California and the author of The Veggie Queen. That's because leafy vegetables are brimming with fiber along with vitamins, minerals, and plant-based substances that may help protect you from heart disease, diabetes, and perhaps even cancer. " (WebMD)

However, a salad with iceberg lettuce and ranch dressing can get really dull.

I have tried to keep our salads interesting by adding fruit and veggie combinations to the different types of leafy greens.

This week, I will share with you six satisfying salads using Chinese Cabbage, romaine lettuce, mixed greens, spinach, and even iceberg lettuce. With dried fruit, nuts, olives, beans, and a sprinkle of cheese, each can be eaten as a meal or to accompany a main course.

Today, I will share my favorite salad, Spinach Salad with chickpeas and mushrooms.
Monday: Check-in for Asian Salad made with Chinese cabbage and Mandarin oranges.
Tuesday: I will make Southwest Salad using romaine lettuce, spicy ranch, shredded cheese, and salsa.
What Matthew Ate Wednesday: See what my four year-old son is eating! I also will share Mixed Berry Salad with feta cheese and raspberry vinaigrette.
Thursday: I will share Classic Romaine Salad with shredded Parmesan cheese, grape tomatoes, and black olives.
Friday: I will show you Haystacks, the only salad my four year-old eats. We make it with corn chips, chili beans, and guacamole.