I’ve seen many ways to lighten a recipe. Sometimes you’ve just gotta have it rich, dense and full-fat — just eat a lot less of it! See my 3-bite rule. And sometimes you come up with a winner that’s got more nutrients, less “empty-calories” and still quite a treat! I’ve seen quite a few these days incorporating beans to fill it up with protein/fiber instead of all the fat. And some of these bean-powered treats sound so good – like this slice of yummy cake from SnackGirl. But alas, no beans in my cupboard today.
These may not have a lot of protein and fiber, but they sure do have LESS of the bad stuff and MORE of the good stuff, including fiber-rich prunes, magnesium-boosting cashews and an omega 3 “superfood” – flax! And they are mini-sized for portion-control. (unless you’ve got a hubby who just keeps popping each bite sized treat).
Light and fluffy, these moist little treats are great alone. But if you’ve gotta have frosting, I’ve got a special recipe that includes Calcium-rich ricotta (instead of butter). But you’ll have to stay tuned because today I’m highlighting these simply good cocoa-y muffins.
So here they are, my Cocoa Light Mini Muffins, UNTOUCHED (until my hubby get’s home) lol! Check out the Recipe and Nutritional info. here!
NS Cocoa Light Mini Muffins
(as seen at Livestrong.com)
Happy Saturday! Shhh…everyone’s asleep so here I am blogging (with freedom). lol! Okay I now hear my 5-year olds chatting & giggling upstairs, but they can occupy themselves for a while, I’m sure.
As promised, here is the recipe for my Lightened Cherry Cheesecake Bites. Cherries are so delightful to nibble on their own, and this recipe is certainly open to using other fruits (including Strawberries and Blueberries). But I chose to highlight the drupe (aka mini stone fruit) in a special recipe for Food & Nutrition Magazine because they asked me.
Q: What comes to mind, when you think of cherries? I imagine cherry orchards in powdered blue skies – children on a cherry picking spree, their wooden baskets full of these delightful li’l drupes. Shiny, bright red and oh so delicious, cherries add a burst of sweet-tangy flavor with every little bite. … Read my cherry post here.
Check out my recipe here: Cherries One of Nature’s Perfect Treats. ENJOY!!
I’ve been busy. And do apologize for my lapse in posting. Good news!!: I’ve been contracted to create various sets of 7-day menus for a Health Clinic (detox, mediterranean, gluten-free…just to name a few). And this one’s quite a project. “Bad news”: And a tight deadline! Although, I’m actually enjoying the sprint (but little time for blogging/social media). And the opportunity for food, fun & creativity!
So while I’m putting together meal plans/menus, I’m enjoying “cooking up” some new simple, yet fabulous dishes to add to my reportoire. Here’s one I just tossed together, and it came out great! Feel free to Pin it or Share on FB. : )
This chickpea salad provides the refreshing flavors of tabbouleh with a satisfying, heartiness of a seasoned bean salad. Protein-rich and low in sugars, it is a healthy, tasty side ideal for any potluck or tailgate party.
- 3 cups of garbanzo beans, rinsed
- 3/4 c parsley, finely chopped
- 3 medium Roma tomatoes, diced
- 2 medium avocados, diced
- 6 garlic cloves, roasted til soft and smushable
- 1/4 cup light olive oil (or 2 Tbsp olive oil + 2 Tablespoon Grapeseed oil)
- 2 Tbsp of Low Sodium Soy Sauce or Tamari
- 6 Tbsp lemon juice
- 1/4 tsp salt
- 1 tsp garlic powder
Wrap garlic cloves in foil and bake in a toaster oven for 20-30 minutes or until soft and smashable. You can smell the aroma when they are fully roasted. Prepare dressing: In a small food processor or blender combine roasted garlic, soy sauce, lemon juice, sea salt and garlic powder. Then slowly drizzle in oil until thickened and well combined. Set dressing aside. Toss garbanzo beans, tomatoes, avocado and parsley until well distributed. Then mix in 1/2 of the dressing. Save the rest of the dressing for another salad. Hint: This tangy tamari dressing works well on raw kale salads.
Makes 10 (1/2 cup) servings.
Happy Valentines! Here is a preview of a special treat we’ll be sharing tonight. You’ll have to stayed tuned for the recipe. But what I can tell you is that it is made with lots of love and wholesome ingredients. Feast your eyes on these Cherry Cheesecake Bites!!
I am a big advocate of using organic produce when possible. It not only tastes better, it is better (for you). Check out LuciOrganics ( http://www.luciorganics.com) for their organic produce/services: Quality organic produce delivered to your doorstep – convenient and affordable!!
Q: What are you doing for yourself (or your sweetie) this Valentines??
Sometimes you just really want comfort food, especially when the weather is cooler. Winter time is just about the time you crave casseroles, creamy soups and other heartier fare. You can enjoy the comforts of creamy food without all the excess calories and fat. Here’s a heart-healthy make-over of one of my favorite eats –– Fettuccini Alfredo. It’s creamy, tasty and satisfying.
Nutri-Savvy’s Tip: A trick to lowering your caloric intake from pasta is by substituting half the amount of pasta for veggies – just mix ‘em in. (This adds color and texture to your dish.) And keeping the creaminess without the excess fat, isn’t to tricky if you have the right ingredients (Plain Nonfat Greek Yogurt is a great substitute for cream). Enjoy my heart-healthy Low-Cal Fettuccine Alfredo:
Recipe Serves 6:
- 6 Tablespoons Fat Free Sour Cream (or Plain Nonfat Greek Yogurt)
- 1/2 cup lowfat or reduced fat milk (or milk alternative)
- 4 ounces fettuccine pasta, uncooked
- 2 tbsp. non-dairy butter alternative (I used Smart Balance Light)
- 2 tbsp. flour
- 2-3 Tablespoons low sodium vegetable broth
- Optional: 1-2 Tablespoons fresh lemon juice
- 1/2 tsp salt (or no salt seasoned salt)
- 1 Tablespoon garlic powder
- 1/4-1/ 2 tsp. fresh ground black pepper
- 1/2 cup grated Pecorino Romano or parmesan cheese
- 3 cups steamed broccoli
- pine nuts for garnish
- 3/4 cup basil, chopped finely (or use 1-2 Tbsp of dried basil)
- Cook the fettuccine pasta, drain, mix in a drop or two of oil to keep pasta from sticking. Then set aside.
- For the sauce: First you have to make a rue. Melt butter (or alternative) on stove in a pan. Whisk in flour for the rue. Then slowly add in vegetable broth. Let it thicken. Keep heat medium-low while whisking in milk. Then add in garlic and cheese til melted and well-incorporated and then add in a couple Tablespoons of finely chopped basil (reserve rest of basil for garnish). Turn off heat. (Optional: mix in lemon juice if necessary to balance flavors). Blend in fat-free sour cream (or plain nonfat Greek yogurt) for creami-liciousness and add a little salt and pepper to finish it off.
- Add broccoli and sauce to the pasta. Serve with sprinkling of pine nuts (1 tsp) and a bit of chopped basil.
It’s Mmmmm-yummy — this lower-fat alternative to traditional Fettuccine Alfredo and has 3g fiber, plenty of veggies and 9 grams of satiating protein!! And it’s just 200 cal per serving.
**Don’t forget to ENTER Give-Away! Details here!**
(here’s the link: http://nutrisavvysblog.wordpress.com/2014/02/08/trail-blaze-bars-give-away-enter-now-4-valentines/
It’s time for our **GIVE-AWAY**!! And a BIG ONE surely in taste. Feast your eyes on this then ENTER the Give-Away (see options below).
VALENTINES DAY is almost here!
Wouldn’t you or your Sweet-heart (or should I say you and your Sweet-tooth) love to sink your teeth into these?!
Want to win a package of these yummy nutrient-dense Trail Blaze Bars?! They’re rich in dark chocolate – lots of flavonoids (that’s antioxidant power to the MMMmmm-th) and dec’d with Zeazanthan -rich (that’s antioxidant protection for the eyes) Goji Berries, and fiber-boosting Turkish Apricots and raisins. Let’s not forget the healthy fats and antioxidant vits/minerals from those heart-healthy nuts. So that’s one power packed bar! And you only need a little for chocolate satisfaction, but it’s so good you’ll wanna share (or maybe not, lol!)
Here’s what Bree** has to say about her Trail Blaze Bars: “What I really love about chocolate… it’s such a great thing especially for people needing a mood boost. It scientifically effects your cerebral cortex or “pleasure center” in the brain.” Check out her guest post.
**Briana Lowensohn (aka Bree) is the founder/owner of Breezy’s Love Bites. She makes all her confections with 100% love and uses organic ingredients, fair trade cocoa and the best of her culinary skills – she is a trained chef, a graduate of Le Cordon Bleu. You can buy her confections online or purchase directly at Love Birds cafe in Pasadena.
ENTER THE GIVE-AWAY:
- Comment below.
- You Get 1 entry per each of the following options:
Winner to be Announced on Valentines Day! So you’ve got something special to look forward to – even after the Special Day! ; )
Q: How do you enjoy dark Chocolate?
I love it with fruits-n-nuts (like this Trail Blaze Bar) but also really enjoy dark chocolate and strawberries.
My low fat fettucini recipe and post is in the works. In the meantime, I’d like to share with you one of my newest Quinoa dishes. I wrote this Butternut Quinoa and Broccoli up on Livestrong.com but thought it’d make a great dish to blog on as well.
This yummy vegan dish has got a lot of veggies, a balance of seasoning and the amazing whole grain QUINOA — making it full of texture and flavor! Whether you choose to make it a main meal or serve it up as a side, you’ve got a well-balanced nutrient-dense dish. Remember, quinoa is an amazing powerhouse of nutrients, including all nine essential amino acids, making it a complete protein. So save this one for Meatless Mondays!
Serves 6 (As a Main Dish):
- 1 cup dried quinoa (I used red for more color)
- 2 cups low fat chicken broth
- 1-2 Tablespoons of Olive Oil
- 1 tsp brown sugar (to balance out the flavors)
- 1 clove of garlic, minced (or a few shakes of garlic powder0
- 2-3 cups of broccoli
- 3 cups of butternut squash
- 2 Tablespoons (1 oz) of walnut halves, toasted (0ptional – but a great addition)
Cook quinoa using chicken broth: 1 cup dried quinoa per 2 cups broth. Set aside. In a large pan heat 1-2 Tablespoons of olive oil. Add minced garlic and brown sugar and then toss in squash – coat well. Cook covered over low heat until softened. Mix cooked quinoa with squash mixture and steamed broccoli. Toss with toasted walnut halves.
Nutritional Info: Cal 262, Fat 11g, Chol 1.6mg, Sodium 311mg, Carbs 36g, Sugar 6g, Protein 8g
Read more: http://www.livestrong.com/recipes/butternut-quinoa-spinach/#ixzz2sUulBLNo