Apple Sauce Recipe

It's Fall and time for apples!  I'm reposting my apple sauce recipe because it's delicious and very easy to make.


One of my favorite Fall activities as a child was to go apple picking with my family. There aren’t many orchards where I live now but I still love finding a cider mill to indulge in cider and donuts (yes, dietitians eat donuts too!).

Here is a quick and easy applesauce recipe:

• 4 apples peeled (if desired), cored and chopped
• 1 cup water
• 2 Tablespoons white sugar
• 1/2 teaspoon (or to taste) ground cinnamon

In a saucepan, combine apples, water, sugar, and cinnamon. Cook on high until water boils. Cover, reduce heat to simmer and cook for 15 to 20 minutes, or until apples are soft. Stir occasionally and mash with a potato masher or use an immersion blender for smoother applesauce.

Use a soft apple such as McIntosh and you can leave some of the apple skins on for extra fiber, vitamins and minerals. Just make sure to wash the skins well and buy organic if possible.  Enjoy!

Quinoa with Spinach, Mushrooms and More!

This recipe is great because the quinoa provides a great protein source and you can use up any veggies you have.  It even tastes better the next day as leftovers!

Ingredients

• 3/4 cup quinoa, rinsed
• 1 1/2 cups chicken broth or water
• 1 Tablespoon olive oil
• 1 cup onions, chopped
• 2 cups mushrooms, chopped 
• 1 bag raw spinach, chopped
• 1/3 cup cheese (ex. parmesan, goat, feta)
• Salt and pepper to taste
• Optional veggies: diced tomatoes, zucchini, carrots, corn, peppers, celery, etc

Directions

1. Combine rinsed quinoa and chicken broth in a pot and bring to a boil.  Once boiling, turn down heat, cover and let simmer for 15 minutes or until liquid is absorbed.  
2. Meanwhile, add olive oil to heated pan and saute veggies until soft.
3. Add cooked vegetables to quinoa and top with cheese, salt and pepper.

This recipe is full of "umami" which means savoriness due to the mushrooms, parmesan cheese and tomatoes if added.  

Amazing Burger Recipe

Just in time for Labor Day!  Here is a healthier burger recipe the entire family will love!

Servings: 8 burgers

Ingredients:

• 2 lbs extra lean ground beef (such as Trader Joes Angus Ground Beef 96/4 or Ground Sirloin)
• 3/4 cup plain bread crumbs
• 1/2 cup chopped onions
• 1/2 cup BBQ sauce, such as Stubbs Spicy BBQ Sauce
• 1 egg
• 1/4 teaspoon Lawry's season salt and garlic powder 

Directions:

• Mix all ingredients together in a big bowl (add extra bread crumbs if it feels too wet and extra BBQ sauce if too dry) 
• Use a burger patty maker and form 8 burgers
• Grill on medium for 10-15 minutes, flipping only once
• Add your favorite topping and enjoy!  

Quinoa with Pine Nuts, Basil and Cranberries Recipe

The last post on fresh herbs inspired me to plant some basil and see if it would grow! Sure enough with sun and water, I have loads of basil ready for great recipes.  Below is a quinoa recipe which is loaded with fiber and protein!

Quinoa with Cranberries, Pine Nuts and Basil

Serving: 4

Ingredients: 

• 1 cup quinoa, rinsed
• 2 cups chicken broth
• 1/2 cup pine nuts, roasted
• 1/2 cup dried cranberries
• 3/4 cup fresh basil, chopped
• 1 T olive oil
• Salt and pepper to taste
• Optional:  parmesan or feta cheese, walnuts, chopped red onions

Directions:

1. Combine rinsed quinoa and chicken broth in a pot and bring to a boil over high heat. Once boiling, turn down heat, cover and let simmer for about 20 minutes or until liquid is absorbed.
2. Mix cranberries, basil, pine nuts, olive oil, salt and pepper with cooked quinoa.
3. Taste and add more ingredients if desired.  Throw in optional ingredients to spice it up! 

Easy Enchiladas Recipe

Here is a tasty and easy chicken enchilada recipe.  I love Mexican food and have tried making enchiladas but after all the work rolling them, they fell apart.  That's when I decided to make things much easier!!

Ingredients

• 1 package corn tortillas (12 count)
• 1 Rotisserie chicken or 3 cooked chicken breasts, chopped
• 1 sweet onion, chopped
• 1 green pepper, chopped
• Garlic powder and hot chili powder
• 1 bunch of cilantro, washed and chopped
• 2 jars salsa - I prefer one hot and one medium-flavored
• 1 lime
• 2% cheddar cheese

Directions

1. Preheat over to 350 degrees and spray a 9x13 and 8x8 pan with non-stick cooking spray (one pan isn't enough!)
2. Saute onion and green pepper in olive oil and add garlic powder and hot chili powder
3. Place tortillas on bottom of two pans (3 in large pan and 2 in small pan, split one in half to cover bottom)
4. Layer evenly the cooked veggies, chicken and cilantro and top with remaining tortillas to cover all ingredients
5. Mix salsas in bowl and pour over tortillas to cover completely
6. Sprinkle cheese on top and cook for ~15 minutes
7. Squeeze fresh lime juice on top (use a lime squeezer to make it easier)

Quick Breakfast Recipe - Microwave Eggs

Have you ever microwaved eggs?  I know it may sound weird but it saves time and tastes great!  Just remember to spray the bowl with non-stick cooking spray first.

On a nice leisurely weekend morning, I love making breakfast tacos.  However, during the week, I make the quick version below.

Quick Breakfast Tacos

Ingredients

• 3 egg whites
• 1/2 chicken sausage, chopped (I use Trader Joe's)
• 1 corn tortilla
• 2 tablespoons salsa
• Optional: Veggies

Directions

1. Spray microwave-safe bowl with non-stick cooking spray and add egg whites, chicken sausage and veggies 
2. Cook in microwave for ~1 1/2 minutes on 80% power or more depending on your microwave
3. Meanwhile, put corn tortilla in toaster oven to make it warm and crispy
4. Add eggs to corn tortilla once they are completely cooked (all white)
5. Add salsa for an extra kick

Enjoy!!  

Grilled Panini Recipe

Is your sandwich boring? Looking to give it a little kick?  I love using a sandwich maker to make a warm and crunchy panini.  Just make your sandwich, brush a little olive oil on the bread and grill it for about 5 minutes.

It's so easy that I always make paninis now!

Ingredients:

• 2 pieces of whole wheat bread
• Meat, nitrate free is preferred such as Apple Gate Farms
• Cheese, made with 2% milk
• Lettuce and onion
• Italian seasoning
• Barbecue sauce, highly recommend Stubbs 
• Olive oil and silicone brush

Directions:

1. Assemble sandwich including seasoning and bbq sauce, if desired
2. Brush a small amount of olive oil on both sides of bread using silicone brush
3. Warm sandwich in grill on medium until crispy (about 5 minutes) and enjoy!

Liz's Favorites: Cranberries for Your Salad

Do you feel salads are boring? Here is a low-calorie addition to wake up your salad and taste buds!  

I have started to put 1 teaspoon of dried cranberries on my salad and it's amazing!  My family doesn't even need to use salad dressing since it adds so much flavor for only 7 calories per teaspoon!  

The cranberries I use are from Fresh Gourmet and it comes in a sealed bag so they stay fresh.  They are located in the produce section of my location grocery store.  The company also posted a recipe for a salad with spinach, onions, pears, goat or feta cheese and topped with cranberries.  Delicious and healthy!

Breakfast Tacos

I love Mexican food, especially breakfast tacos, which I first tasted in Texas and tried to recreate at home.  It's a healthy, easy and incredibly tasty breakfast that you can tweak to make your own.

Serving Size: 3 tacos
Calories per taco: ~150 calories


Ingredients:

• 1/4 cup onions, chopped
• 6 egg whites
• 1 T skim milk
• 1 low-fat chicken or turkey sausage, diced (I prefer Trader Joe's Chicken Apple Sausage)
• 3 corn tortillas
• 6T salsa, or to taste
• Optional: add low-fat cheese and/or other veggies

Directions:

• Saute onions until translucent. Meanwhile, combine eggs and milk and add to cooked onions.
• Add diced sausage and turn eggs frequently until firm.
• Warm corn tortillas in microwave between two damp paper towels.
• Add egg mixture to warm tortilla and top with 2T salsa.
• Eat open face or roll as taco (I find Whole Foods brand corn tortillas stay together better than others)
• Option: add cheese if desired.

Corn vs flour tortillas:  I choose corn tortillas because I enjoy the taste better and prefer products made with limited ingredients.  Corn tortillas have 3 ingredients (corn, water, lime) and flour has a long list which may even include partially hydrogenated oils.  Also, corn tortillas have fewer calories (about 50 vs 150 calories) and less fat. 

Mexican Breakfast Pizza Recipe

Here is a delicious recipe for a Mexican Breakfast Pizza that we love making. It's loaded with fiber, protein and tons of flavor!

Serving: 1/4 pizza
Calories per serving: 375 calories

Ingredients

• Whole wheat pizza crust (I use Whole Foods brand)
• 2 eggs and 4 egg whites 
• 1/4 cup skim milk
• 1/2 cup onion, chopped
• 2 chicken sausages (I used Trader Joe's Chicken Apple and Italian), chopped
• 1 jar salsa (I used Frontera Grill Double Roasted)
• 1/2 cup 2% cheddar or Mexican blend shredded cheese

Directions

Step 4

1. Preheat oven to 300 degrees
2. Place crust on foiled cookie sheet sprayed with non-stick spray and bake each side of the crust for 5 min and remove
3. Meanwhile, mix eggs and milk and set aside while you saute the onion until it begins to brown. Add eggs to onions and cook on medium heat, stirring frequently
4. Layer pizza: Add 1/2 jar salsa to crust, egg/onion mixture and chopped sausage
5. Add rest of salsa and sprinkle cheese on top
6. Cook for 6 minutes in oven or until cheese melts. Careful when plating as the ingredients may slide off crust.
7. Enjoy!!

Healthier Egg and Spinach Bake

Looking for a delicious breakfast recipe? Try this healthier egg and spinach bake which soaks overnight for added flavor!

Servings: 4 large pieces
Calories per serving: 220 calories

Ingredients

• 3 whole-wheat Arnold Sandwich Thins (or similar product)
• 2 whole eggs
• 4 egg whites
• 1 cup skim milk
• 1/2 cup frozen spinach, thawed and drained well (pat between paper towels)
• 1/2 cup onion, chopped
• 1 chicken sausages, diced (I prefer Trader Joe's Sweet Apple Chicken Sausage)
• 1/4 cup 2% mozzarella cheese
• Salt, pepper and garlic powder

Directions

• Spray an 8x8 inch glass pan with non-stick cooking spray.
• Beat eggs and egg whites together in large bowl and add 3/4 cup milk, spinach, onions and dash of salt, pepper and garlic powder.  
• Cover bottom of the pan with 1 and 1/2 Arnold Thins (3 slices) and pour in egg mixture 
• Evenly distribute chopped chicken sausage and mozzarella cheese. 
• Place remaining 1 and 1/2 Arnold Thins on top to cover the area and pour remaining 1/4 cup of milk over bread to moisten.  Using the back of a spoon, push down on the bread to continue to moisten the bread.
• Cover and put in the fridge overnight. 
• Cook uncovered for 35 minutes at 350 degrees or until the eggs are firm.
• Let cool for 10 minutes before serving and add salsa or sprinkle with Parmesan cheese, if desired.

Enjoy!  

Salmon Burger Recipe

As part of National Nutrition Month's Eat with Color theme,  below is an ORANGE recipe to help increase the orange foods you eat.

Salmon Burger Recipe

Makes 4 salmon burgers

Ingredients:

• 15 oz can wild Alaskan Salmon
• 1/2 cup chopped onions
• 1 lemon, zest and juice
• 1/2 cup bread crumbs
• 1 egg
• 2 egg whites

Directions:

• Drain and remove all skin and bones from canned salmon.  
• Mix salmon with onion, bread crumbs, and lemon juice and zest.  
• Blend in eggs and form into 4 equal sized patties.  
• Put in the refrigerator for at least an hour to help patties keep their shape.  
• Cook salmon burgers on non-stick skillet over medium heat until golden brown on both sides (about 4-5 minutes per side). 
• Enjoy with a whole wheat bun or Arnold Whole Wheat Sandwich Thins. 

Berry Yogurt Smoothie Recipe

As part of National Nutrition Month's Eat with Color theme, here is a RED recipe to help you add more red fruits to your diet.

Berry Yogurt Smoothie

Ingredients:

• 1 cup plain yogurt
• 3/4 cup frozen strawberries, raspberries and/or cherries
• 1/4 cup water or juice

Directions:

Combine all ingredients in blender or magic bullet and blend until smooth.  Enjoy!

Triscuit Peanut Butter Banana Snack

I love making this easy tasty snack!  It combines whole grains, protein, healthy fats, fiber and fruit.


Ingredients
Whole wheat cracker
Peanut butter
Sliced banana

Directions 
Spread a thin layer of peanut better on the cracker and top with the sliced banana.  Enjoy!

Easy Chocolate Dessert

The last post advised everyone to limit their sugar intake.  If you exercise regularly, eat healthy and limit most added sugars, there is room for a treat - especially around Valentine's Day!  Sometimes you don't have time to cook from scratch, so I always have a box of Ghirardelli Double Chocolate Brownie Mix in my cupboard.  I mix it according to the directions on the box and then add extra chocolate chips and peanut butter chips on top. I also undercook it to ensure they are fudgy brownies.  While they may not be healthy or low calorie, they are always a huge hit!

Roasted Veggie and Potato Recipe

"Eat your vegetables!"  Have you said this before or remember suffering through bite after bite of unwanted veggies?  We all know veggies are healthy as they provide vitamins and minerals (and are low in calories).   But let's make them taste great so they do not end up in the garbage or fed to the dog!

Here is a easy recipe that will get you and your family eating more veggies and hopefully coming back for seconds!  Adults on average should aim to get 3 servings of vegetables per day; 1 serving = 1 cup cooked/raw or 2 cups green leafy veggies.

Roasted Veggie and Potato Recipe

Ingredients

• 1 medium sweet onion
• 1 green pepper (organic is preferred)
• 1 bag baby carrots
• 2 small sweet potatoes (organic is preferred)
• Other veggies - add any other veggies you like such as red pepper, zucchini, cherry tomatoes, eggplant, etc.
• 2 T olive oil
• Dash salt and pepper (and other seasoning if you prefer such as garlic powder or Italian seasoning)
• Non-stick cooking spray

Directions

1. Preheat oven to 400 degrees and spray 9x13 glass dish with non-stick cooking spray
2. Wash and cut all veggies into bit size pieces and place in the dish
3. Evenly distribute 2T of olive oil over veggies in pan and sprinkle with a dash of salt and pepper
4. Cook for 45-60 minutes or until potatoes are soft

It is incredibly easy and very delicious!  Technically, potato is a starch and not a vegetable so fill the pan mostly with vegetables and enjoy.

Black Bean Soup Recipe

Hungry Girl has a great black bean soup that is very easy, healthy and a huge crowd pleaser!

Peachy-Keen Black Bean Soup (posted with permission from Hungry Girl and with couple small changes)

Ingredients:

• Three 15-oz cans of black beans, rinsed and drained
• 32 oz low-sodium chicken or vegetable broth
• One 12-oz jar peach salsa (or any other fruity salsa)
• 1 tsp. cumin
• Optional toppings: fat-free sour cream, chopped cilantro, lime

Directions:

1. Mix beans, broth, salsa and cumin in large bowl
2. If desired, thicken soup using an immersion blender or pour half of the mixture into a blender
3. Cover soup and refrigerate for at least 1 hour to allow soup to thicken and flavors to blend (soup may separate)
4. To serve, stir soup thoroughly and heat in microwave or on stove until desired temperature.
5. Enjoy! 

I know...beans and peach salsa may not sound like a great combination but you have to try it! It's also easy to store these ingredients on your shelves so you can throw together a great dinner anytime.

Healthier Lizagna Recipe

I love making lasagna in the winter.  It can be very high in calories and fat, but with a few tweaks, you can enjoy lasagna (and lots of leftovers) with this healthier and delicious recipe!

Servings: 8 
Ingredients:
6 whole wheat lasagna noodles
1 tsp olive oil
1 medium onion, chopped
1 green pepper, chopped
1 bag spinach, washed
1 package of low-fat ground turkey breast (such as Jennie-O extra lean ground turkey breast)
2 jars tomato sauce (try to find one with less than 50 calories per 1/2 cup such as Whole Foods 365 brand Tomato Basil)
1 can of low sodium diced tomatoes
1 container of fat-free ricotta cheese
1 egg
1 package of 2% shredded mozzarella cheese
Garlic powder
Italian seasoning
Dash of pepper and parsley, to taste

1. Preheat oven to 350 degrees.
2. Cook 6 whole wheat pasta noodles (about 1/2 package) according to cooking directions on box
3. Meanwhile, saute onion and peppers in olive oil.  After a few minutes, add spinach and a few dashes of garlic powder and Italian seasoning.  Remove cooked vegetables and put in separate bowl.  
4. Cook ground turkey breast in same saute pan until all meet has a white color. 
5. Add 2 jars of tomato sauce, vegetable mix and can of tomatoes to the cooked turkey meat and simmer for 5 minutes.
6. Mix ricotta cheese, egg, pepper and parsley.
7. Spray 9x13 pan with cooking spray and layer: sauce, 3 noodles, entire ricotta cheese mixture, majority of sauce, sprinkle with mozzarella cheese (1/3 package), 3 remaining noodles, remainder of sauce, and sprinkle with mozzarella cheese (1/3 package).  
8. Bake covered with tin foil for 45 minutes; remove foil and bake for another 10 minutes. Let cool for at least 10 minutes before enjoying.  

Tip:  The prep time may be more than other dishes but it makes such a huge portion that it's worth it.  Freeze leftovers for delicious and easy meals! 

Healthy Snack Recipe

My friend Kellie makes this appetizer and it's always a huge hit! It's tasty and a healthy snack!

Ingredients

• Reduced-fat Triscuit crackers
• 2% milk sharp chedder cheese
• Apple - sliced thin
• Cinnamon to taste

Preheat oven to 350 degrees. Place Triscuit crackers on backing sheet. Add a small piece of cheddar cheese, then an apple slice and sprinkle with cinnamon. Bake for about 5-10 minutes until the cheese has melted and the apple is warm.

These snacks are quick and easy and provide fiber, vitamins and a little protein and calcium from the cheese.

Enjoy!

Apple Sauce Recipe

One of my favorite Fall activities as a child was to go apple picking with my family. There aren’t many orchards where I live now but I still love finding a cider mill to indulge in cider and donuts (yes, dietitians eat donuts too!). I also love making homemade applesauce because it is incredibly easy, tastes delicious, and also makes your home smell wonderful!

Here is a quick and easy applesauce recipe:

• 4 apples peeled (if desired), cored and chopped
• 1 cup water
• 2 Tablespoons white sugar
• 1/2 teaspoon (or to taste) ground cinnamon

In a saucepan, combine apples, water, sugar, and cinnamon. Cook on high until water boils. Cover, reduce heat to simmer and cook for 15 to 20 minutes, or until apples are soft. Stir occasionally and mash with a potato masher or use an immersion blender for smoother applesauce.

Use a soft apple such as McIntosh and you can leave some of the apple skins on for extra fiber, vitamins and minerals. Just make sure to wash the skins well and buy organic if possible.

Enjoy!