Kale flavor blast salad

Hello all! I am officially back in action! I have been rather preoccupied with work, classes at Salem State, buying a house, etc. I'm glad it's summer though! Expect some vegetarian recipes as I have decided to become a vegetarian for a month (or more...we'll see how it goes). Salads seem to be a large component of vegetarian diets, so my first post is a salad. The base is kale (an acquired taste for many). It is easy to make with about 10 minutes prep time.

Ingredients:
Salad:
-2 cups chopped kale
-1 large sliced red bell pepper
-1 serving sliced baby carrots (approx. 10-14 carrots)
-1 chopped granny smith apple
-1 100 calorie bag almonds (flavored or not)

Dressing:
-1 tbs honey
-2 tbs lemon juice
-1 tsp olive oil


Directions:
-Rinse all vegetables and fruit
-Chop all vegetables and fruit
-Combine all in a medium-sized bowl
-Add almonds
-In a separate cup, combine honey, lemon juice, olive oil
-Pour over vegetable/fruit mix and eat!

Nutrition:
-calories: 435, carbs: 76g, protein: 9.6g, fat: 14g, sat. fat: 1.2g, sodium: 146mg, fiber: 15.7g, sugar: 46g

Comments:
You can add/subtract whichever fruits/veggies you like. You can also experiment with different spices. I like the kale base because it has more nutritional value than lettuce, but feel free to use what you like!

Sausage and Tomato Mini Quiches

Ok, ok, I am back to cooking real meals. I'm giving muffins and soups/chilis a break in favor of trying recipes like this amazing one. This is now officially on my regular menu. With relatively cheap ingredients, it's not too much of a stretch to do so.

Talk about delicious and healthy all at once! You would never guess that each one of these delicious quiches is less than 75 calories, nor will you guess that they are made with a sausage substitute! They are cute, yummy, and a great breakfast/lunch/dinner/party item. They really aren't that difficult to make either.

If you make them for yourself, you'll actually end up with some leftovers. I typically eat three and pair them with fruit on the side- I have found that grapes, kiwis, and strawberries compliment them quite nicely.


Ingredients:
-5 eggs
-3 egg whites
-3/4 cup 1% milk
-3 Morningstar sausage patties
-1 large tomato
-1 small onion
-1/4 cup part skim mozzarella cheese

Directions:
-Set oven to 325 (place rack in center of oven)
-In a medium frying pan, brown up sausages
-Once cooked, chop sausage up and keep on a small plate
-Chop tomato and onion and cook up in the medium frying pan (2-5 minutes)
-Add chopped sausage to tomato and onion mix and cook (2-5 minutes)
-In separate bowl, whisk eggs, egg whites, milk
-In a heavily sprayed muffin tin, dollop sausage/veggie mix
-Sprinkle cheese over sausage/veggie mix
-Pour egg/milk mixture over cheese/sausage/veggie mix
-Cook in oven for 25-35 minutes (tops should start to brown lightly)

-Makes 12 mini quiches

Nutrition (per quiche): 74.1 calories, 3.3g fat, 92.5mg cholesterol, 117mg sodium, 3.5g carb, .55g fiber, 7.5g protein

Note: These totals reflect 1 cup of milk, but I actually used 3/4 cup (you can probably use less than that!).

The beauty of this recipe is that you can pick and choose your meats, veggies, and cheese. You can also experiment with fruit! I think an apple and cheddar quiche would be delicious!

I found this on the Cooking Light site. I made many modifications though. Here is the original recipe: http://www.eatingwell.com/recipes/mini_mushroom_sausage_quiches.html

Basic Spice Muffin

This is another recipe that is completely my own. It has a delicious mix of cinnamon and nutmeg flavors with a blast of hearty goodness from the the whole wheat flour. Once again, these are easy and low calorie. You probably have the ingredients already! Enjoy them right out of the oven or warm them up for optimum enjoyment. :-)

Ingredients:
-2 cups wheat flour
-1/4 cup granulated sugar (you can use brown sugar, too)
-1 tsp baking powder
-1 tsp baking soda
-1 tsp cinnamon
-1/2 tsp nutmeg
-1 egg white
-1 cup skim milk
-1/2 cup unsweetened applesauce
-1/2 tsp vanilla extract

Directions:
-Set oven to 400 degrees
-Lightly spray muffin tin
-Whisk dry ingredients
-Add wet ingredients and pour into muffin tins
-Bake for 15 minutes (maybe less- use the toothpick test)

-Makes 12 muffins

Nutrition: 103.8 calories, .3g fat, 162.9mg sodium, 21.23g carb, 2.8g fiber, 3.65g protein

The beauty of a spice muffin is that you can add in whatever flavors you want. You can also add chocolate chips or fruit. Or you can eat them just like this!

Corn and bean chili

This snow keeps giving me soup and muffin cravings. Here is another hit soup that I concocted by grazing on a few recipes. The base recipe is linked below, but I did change it up a bit. I like mine. It's a huge protein and fiber boost and it tastes soooo good! Satisfaction guaranteed!

Ingredients:
-1 tsp onion powder
-1 tsp garlic powder
-2 tsp chili powder
-1 tsp cumin
-1/4 tsp ground black pepper
-1 can (15 oz) pinto beans (rinsed and drained)
-1 can (15 oz) kidney beans (rinsed and drained)
-1 can (8 oz) no salt added corn (do not drain)
-1 can (12 oz) diced tomatoes (drained)
-1 can tomato paste
-1 individual serving baby carrots (35 calories worth)
-2.5 cups water

Directions:
-Chop and steam baby carrots (not too mushy though)
-In a large saucepan on low heat, combine carrots, corn tomato paste
-Add tomatoes and beans and stir
-Add water and stir
-Add spices and stir
-Bring to a bowl, stirring frequently
-Simmer for 10-15 minutes

-Makes 4 servings

Nutrition: 255 calories, 2.5g fat, 800mg sodium (probably less), 52g carb, 18.375g fiber, 15.375g sugar, 14.75g protein

This is a thick and hearty chili and is just delicious on a cold day. Maybe add it to your Super Bowl menu?

Original recipe: http://allrecipes.com/Recipe/Black-Bean-Vegetable-Soup/Detail.aspx

Sweet Squash

Ever find yourself wanting to incorporate more veggies into your diet, but not really having the drive to? Have an undeniable sweet tooth? Are you cold and want something to warm you up? Want your kitchen to smell amazing? Looks like I have just the recipe for you- and it's easy, too! Forget your typical microwave veggies. This squash dish is sure to please you and your family!

Ingredients:
-20oz pre-cut butternut squash
-2 tsp granulated sugar
-1 tsp cinnamon

Directions:
-Set oven to 350
-Put squash in pyrex with 1 inch water
-Bake for 30-45 minutes (or until you can easily stick a fork through squash)
-Mash squash in medium-sized bowl and add in sugar and cinnamon

-Makes 4-6 servings

-Nutrition (4 servings): 65.75 calories, 15g carb, .4g fiber, 1.2g protein

-Nutrition (6 servings): 43.8 calories, 10g carb, .2g fiber, .8g protein

Applesauce Oatmeal Muffins

This may just be my favorite muffin to date. It is absolutely delicious and super easy to adapt to suit your own particular flavor cravings. I got the original recipe from SparkPeople.com and I have included the link below for your perusal. The moist texture and cinnamon flavor are absolutely wonderful in this 94 calorie treat. They have officially become part of my breakfast regiment!

Ingredients:
-1 cup Old Fashioned Quaker Oats
-1 cup skim milk
-1 cup wheat flour
-1/2 cup brown sugar (I suggest granulated)
-1/2 cup unsweetened applesauce
-2 egg whites
-1/2 tsp baking soda
-1 tsp baking powder
-1 tsp cinnamon
-1 tsp granulated sugar

Directions:
-In large bowl, combine oats and milk and let sit for 1 hour
-After 1 hour, set oven for 400
-Add applesauce and egg whites to oat mix
-In smaller bowl, mix flour, brown sugar, baking soda, baking powder, cinnamon, and sugar
-Add to wet mix until just mixed together
-Fill lightly sprayed muffin tin (12 muffins)
-Bake 15-20 minutes

Nutrition: 93.5 cal, .5g fat, .4g cholesterol, 196.2mg sodium (probably less for my recipe), 20.5g carb, 1.7g fiber, 2.9g protein

Notes:
-Original recipe calls for cinnamon and granulated sugar to be added on top (I like them in the mix).
-Original recipe calls for 20 minute baking time (I think it's a little too long).
-Original recipe calls for salt (I took it out).



Here is the original recipe URL: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=5763

Zucchini Sticks!

Ok, this is the last recipe that I served at my New Year's party- it's still January, so I think I'm ok! :-). These are a healthy alternative to potato chips, french fries, etc. They are oven-baked and when done right are quite tasty! The ingredient list is fairly simple and the recipe itself is really easy. Credit is due to EatingWell.com. I did modify it ever so slightly. The pic on their website is much yummier looking than mine!

Ingredients:
-Cooking spray
-1/2 cup wheat flour
-1/2 cup all-purpose flour
-2 tbs cornmeal
-1 tsp salt
-1/2 tsp ground black pepper
-2-3 medium zucchini
-2 egg whites

Directions:
-Set oven to 475
-Coat baking sheet with cooking spray
-Cut zucchini into 3 X 1/2 inch pieces
-Combine both flours, cornmeal, salt, and pepper in a ziplock (or equivalent) bag
-Put egg whites in a bowl
-Drop zucchini sticks (one by one) into egg bowl then into flour bag and shake
-Place coated sticks on baking sheet (not touching)
-Spray all the sticks once on baking sheet
-Bake for 10 minutes
-Flip sticks and bake for another 10 minutes (respraying sticks)
-Do this until they are crispy (not burnt)

-Makes 4 servings

Notes:
-I baked these above the center rack
-You may need to bake them for longer
-You may want to add spices for more flavor

Nutrition: 127 calories, 2g fat, 23g carb, 427mg sodium, 7g protein, 4g fiber, 524mg potassium

Here is the link to the original recipe: http://www.eatingwell.com/recipes/oven_fried_zucchini.html

Blueberry apple cider muffins

This is another recipe that I made on my own. I like this one better than the Chocolate yogurt oat muffins. The blueberries really make this. All of the ingredients go into one bowl, so it's also a very easy recipe to make! :-). Unbelievably- it's under 90 calories! Let me know if you try this!



Ingredients:
-1 1/2 cups wheat flour
-1/2 cup Old-Fashioned Quaker Oats
-2 tsp baking powder
-1/2 tsp baking soda
-1 tsp vanilla extract
-1 cup apple cider
-1/2 cup unsweetened applesauce
-1 cup blueberries (fresh are best)
-1/4 cup cold water (optional)

Directions:
-Set oven at 375
-Mix flour, oats, baking powder, baking soda in a large bowl
-Add in applesauce, cider, vanilla extract and mix
-If mixture is too sticky, add in water and stir
-Add in blueberries
-Put mix in lightly sprayed muffin tin
-Bake for 18-25 minutes

-Makes 12 muffins


Nutrition: 89.25 calories, .3g fat, 18.75g carb, 2.6g fiber, 2.5g protein

Sugar lovers- you will probably not like this so much. They aren't super sweet, but they are tasty. For more sweetness, sub in cinnamon applesauce or regular applesauce. You can always add some sugar to the top. I'm content with them like this, but I'm also used to eating like this. The beauty of them being less than 90 calories is that you can add in other ingredients and still keep the calorie total around 100 calories per muffin.

Cezerye

This is a continuation of my posts about food I served at my New Year's party. I didn't get to serve this one, but I did prepare it and have been enjoying it ever since! It's a delicious carrot dessert from GiveRecipe.com. It's a traditional Turkish recipe that is super simple and super delicious. It has a lot of sugar, so I can't vouch for it being completely healthy, but it does have carrots and walnuts!

Ingredients:
-2 cups shredded carrots
-1 cup granulated sugar
-1/2 cup chopped walnuts
-2 tsp cinnamon
-1 tsp vanilla extract
-1/4-1/2 cup unsweetened coconut (to coat carrot mixture)

Directions:
-In a saucepan on medium heat, combine sugar and carrots
-Mix until a thickened texture is reached
-According to several recipes, this texture means sticks to one finger when rolled between two
-You may need to add water (but not too soon!- you might not need it at all!)
-Add in cinnamon and vanilla and stir through
-Add walnuts and stir through
-Flatten mixture out on a piece of parchment paper (1 inch thick)
-Wrap in parchment paper and place in fridge for a few hours
-Remove from fridge and paper and cut into pieces
-Toss pieces in shredded coconut

Nutrition (18 pieces): 85.7 calories each

I love this! It's such a yummy treat. I know I usually post healthy things, but I was intrigued by how easy this looked. I made the mistake of putting in water while the carrots and sugar were heating. Thus, my mixture didn't solidify right in the fridge. I put it in the freezer and coated it with coconut and it's still in there. I snack on it periodically. I'll let you know next time I try it if it works better!

Curried veggie and cheese roast

Every once in a while I find it useful to purge my kitchen of things that I fear will expire. I don't like wasting food if I can avoid it. This tendency leads to some interesting creations. This one is full of veggies and is made delicious by adding lots of cheese that melts right into it. The cheese and veggie combo is interesting. This is surprisingly filling! You can put it into a wrap or over rice (calorie info for both listed). I also seem to be on a curry kick...hmm. It's working so far!


Ingredients:
-1 cup chopped carrots
-1/2 cucumber
-1 small zucchini (optional)
-1/4 large onion
-1 tsp minced garlic
-1 tsp curry powder
-1/4 cup fat free ricotta
-1/4 cup part skim mozzarella

Directions:
-Preheat oven at 350
-Steam carrots
-Combine carrots, cucumber, ricotta, onion, garlic, curry, (zucchini if you have it)
-Spread in lightly sprayed oven-safe dish
-Sprinkle with mozzarella
-Cook for 20 minutes or until cheese is fully melted
-Eat like this or place in a wrap

Nutrition: This entire concoction (including both wrap and zucchini) is only 337 calories. Take out the wrap and zucchini and you're down to 237 calories.

As usual, this recipe is open for adjustment. You can add in your own veggies/spices. If the cheese doesn't work for you, take it out or use a different kind. You can put it over a serving of rice for 467 calories. It's completely up to you!