FAVORITE HEALTHY SNACK?

What healthy snacks do you really enjoy? No matter how simple or elaborate, share your ideas--the rest of us will love some great new ideas--or perhaps be reminded of something we haven't enjoyed in a while.
You can post your snack ideas (as many as you have!) under this post as a comment or just submit a new post altogether.

Here are a few of my favorite healthy snacks, some very commonplace, but I enjoy them:

• A sliced apple & a tablespoon of crunchy peanut butter. Have you ever tried Skippy Roasted Honey Nut--Super Chunk? I'm addicted to it...
• 1/2 cup lowfat cottage cheese topped with fruit, my favorites being a fresh peach or fresh blueberries, with a sprinkling of cinnamon sugar if you like.
• Here's my summertime favorite: A fresh tomato (preferably room temp, & it's gotta be home-grown!), chopped & lightly salted. Add 1 oz. fresh mozzarella (the kind that is sold by the deli cheeses--looks like a packaged white ball of cheese), cubed. Toss w/the tomato; add a drizzle of balsamic vinegar, if you like. (My husband loves the vinegar; I don't care for it.) I could make a meal of this...I love it soooo much.
• This one doesn't sound great, but I really like it, too: Heat 1 oz walnuts or pecans in microwave, oven, or in skillet to toast. Serve warm with 1/2 cup frosty cold grapes. It's surprising how well the flavors blend & how satisfying this snack is.

Enjoy!

~Pam

GOLD STAR BLOGGER AWARD

Hi everyone, and thanks for the great recipes. You all come up w/the most unique recipes--ingredients I never think to use. ...Like quinoa, edamame, & even cucumbers---I never buy cucumbers! I bought one last time I went shopping, & I think I'll have several recipes to choose between to make use of it. So thanks for stretching my cooking repertoire.

This week, the GOLD STAR BLOGGER AWARD goes to someone who recently joined & hopped right in & submitted 2 recipes. CONGRATULATIONS this week to...

MARY ELLEN !!!

Mary Ellen, I've had at least 3 people comment on how much they loved those 2 recipes. Keep 'em coming!

Enjoy that trophy now--bring it to class, if you like!

Stay cool, everyone (try to anyway)!

~Pam

BROWN RICE WRAPS

Brown rice is a healthy alternative to white rice. Try rolling it in a soft tortilla along with your other favorite ingredients to make a nutritious wrap.

Brown Rice

4 cups chicken or vegetable broth - or for a southwestern-style rice, substitute 1/4 cooking liquid with salsa

2 cups brown rice, short grain (dry)

• Combine rice and broth in a medium saucepan and bring to a boil.
• Reduce heat to a simmer and cook covered for about 50 minutes.
• Remove from heat (still covered) and let stand for 10 minutes.
• Fluff with a fork.
• Tip: for southwestern-style rice, substitute 1/4 of the cooking liquid with salsa.

Wraps

Fill whole grain flour tortillas with brown rice and your favorite ingredients. Use the list below for ideas:

Grilled Chicken
Guacamole
Hummus
Sliced cucumbers (lengthwise for wraps)
Onions
Tomatoes
Cilantro
Broccoli sprouts
Shredded cheese

CHICKEN CARBONARA (skinny version!)

Serves 4

1 tsp olive oil
1 tsp butter
2 boneless, skinless chicken breasts, cut into small chunks
1/2 large onion, sliced
1 12-oz can evaporated skim milk
6 black olives, sliced
2 tbls grated Parmesan cheese
2 slices bacon
1/2 tsp white pepper
4 cloves garlic, crushed, or 1 tbls garlic powder
4 oz cooked pasta (preferably whole grain)

Cook bacon until crisp in large skillet, & then set on paper towels to absorb excess grease. Discard bacon grease from skillet, leaving a slight coating of bacon grease in skillet. In same skillet, heat oil & butter over medium-high heat. Add chicken, & cook till lightly browned & cooked through. Remove chicken & set aside. In same skillet, saute onion over med-high heat till lightly browned, 2-3 minutes. Reduce heat to low. Add milk, stirring frequently until tiny bubbles form at edge of skillet. Stir in olives, Parmesan, bacon (crumbled), pepper & garlic. Continue to stir & cook till mixture thickens slightly, 1-2 minutes. Return chicken to skillet, & heat through, 1-2 minutes longer. Pour mixture over hot pasta. Toss & serve.

Cals: 373
Fat: 11.7g
Chol: 107
Sodium: 340mg
Carbs: 28.8
Protein: 36.7

ROASTED ASPARAGUS

1 lb medium-sized asparagus
2 T extra-virgin olive oil
Salt & pepper, to taste
1 T chopped flat-leaf parsley and 2 lemons, halved (for garnish, optional)

Preheat the oven to 400 F. In a roasting pan, coat the asparagus with oil, salt and pepper. Arrange in a single layer, facing the same direction. Cover with foil and roast for 10 minutes. Remove foil; roast for 10 more minutes. Arrange on a platter; garnish with parsley and lemon halves.

Serves 4. Per serving: 80 calories, 5g carbohydrate, 2g protein, 7g fat, no cholesterol.

This is a recipe I clipped from Sunday paper a few years ago. It is easy and you will love it if you like asparagus.

AMAZING SALMON

Marinade:
3/4 soy sauce
1 Tbls. fresh grated ginger
4 garlic cloves, minced
1/8 tsp. red pepper flakes
juice of 2 lemons
1 1/2 tsp. cumin
1 tsp. coriander
1/4 c. brown sugar
1/2 tsp. toasted sesame oil

Wash and place salmon and marinade in zip lock bag for 1 hour. Grill or sear salmon in olive oil over high heat on stovetop.


Submitted by Mary Ellen Knop

MEDITERRANEAN CHOPPED SALAD

1 medium cucumber, peeled, halved lengthwise, seeded, and cut into 1/2 inch dice (1 1/4 c.)

1 pint grape tomatoes, quartered (about 1 1/2 c.)

Table salt

3 Tbls. extra virgin olive oil

3 Tbls. red wine vinegar

1 medium garlic clove, minced or pressed through garlic press (about 1 tsp)

1 (14oz) can chickpeas, drained and rinsed

1/2 c. pitted kalamata olives, chopped

1/2 small red onion, minced (about 1/4 c.)

1/2 c. roughly chopped fresh parsley leaves

1 romaine heart, cut into 1/2 inch pieces (about 3 cups)

4 oz. feta cheese, crumbled (about 1 c.)

ground pepper

1. Combine cucumber, tomatoes, and 1 tsp. salt in colander set over bowl and let stand 15 minutes.

2. Whisk oil, vinegar, and garlic together in large bowl. Add drained cucumber and tomatoes, chickpeas, olives, onion, and parsley; toss and let stand at room temperature to blend flavors,

5 minutes.

3. Add romaine and feta; toss to combine. Season with salt and pepper and serve.

Submitted by Mary Ellen Knop from July/August 2009 Cook's Illustrated magazine

Note from Pam:
  This has become one of my absolute favorite recipes of all time!  LOVE IT!!!  I always serve it as the main course, but it would make a fabulous side dish as well.

PORK CUTLETS WITH WARM FLORENTINE BEAN SALAD

Makes 4 servings

2 tsp. olive oil, divided

1 lb. boneless pork cutlets

2 cloves garlic, minced

1 onion, chopped

1 fennel bulb, trimmed and sliced (or may use dried)

1/8 tsp. crushed red pepper flakes

1/8 tsp. pepper

1/8 tsp. salt

1 c. reduced sodium chicken broth

1 (15 oz) can cannellini beans, rinsed and drained

6 oz. fresh spinach leaves (about 6 cups), washed and tough stems removed

1 Tbls. fresh minced basil

2 tsp. fresh squeezed lemon juice

Heat 1 tsp. olive oil in large skillet over medium high heat. Add pork cutlets and cook 2 to 3 minutes on each side, or until browned. Remove pork from skillet and set aside.

Add remaining oil to skillet. Add garlic, onion and fennel and cook, stirring frequently, over medium heat, 2 to 3 minutes or until vegetables are just crisp-tender.

Arrange pork over vegetables. Season with crushed red pepper, pepper, and salt. Add broth and beans. Cover and cook over medium heat, 2 minutes or until beans are hot and liquid is boiling. Add spinach and basil: cover and cook 2 to 4 minutes or just until spinach is wilted and pork is cooked to doneness and is slightly pink inside. (Do not overcook)

Spoon vegetables and pork into a deep platter. Blend lemon juice into remaining liquid in skillet then pour juices over pork and vegetables.

Recipe is from the Eating for Life in the Kansas City Star

GOLD STAR BLOGGER AWARD

Ahhh...I'm getting wiser by the day... I have now figured out how to post an image!
(OK...I probably should have figured that out a long time ago, but I celebrate these small victories.)

And, speaking of celebrating...
Since I can now post a picture, I can present the coveted GOLD STAR BLOGGER TROPHY right here on the blog. So, hold onto your seat (well, not necessarily your personal seat, but whatever you're sitting upon...), because the new trophy winner is...

MONICA!

Congratulations, Monica!!! Here's your trophy^. You can see that Ronda & Bridget polished it up & left it in great shape for you. Relish the knowledge that you are one of only 3 people in the history of mankind to receive this award.
WOW.
Thanks for your Chicken & Cucumber Salad recipe, by the way--Can't wait to try your next contribution to the blog!

SESAME CHICKEN

from More Healthy Homestyle Cooking, by Evelyn Tribole

1/4 cup flour
1/4 tsp. pepper
1/2 tsp. garlic salt
1 tbls. olive oil
1 lb. boneless chicken breasts, cut into strips
1/4 cup reduced sodium soy sauce (I prefer Kikkoman)
1/4 cup turbinado sugar (regular sugar is also fine)
1/2 tsp. sesame oil
2 tbls. sesame seeds
1/4 cup chopped green onion tops

Toast sesame seeds in large dry skillet over med-high heat till light brown. (Watch closely; once they begin to brown, they burn easily.) Set seeds aside. In same skillet, heat olive oil over med-high heat. Combine flour, pepper, & garlic salt in shallow dish. Dredge chicken strips in flour mixture, shaking off excess. Cook chicken strips in skillet in batches, stirring occasionally, for 3-4 minutes or till cooked through. Transfer chicken to warm plate. Reduce heat to medium. Combine soy sauce & sugar in skillet. Cook, stirring occasionally, until sugar dissolves.* Stir in sesame oil & sesame seeds. At this point, remove skillet from heat if not yet ready to serve. Otherwise, proceed: Add chicken back into skillet. Toss to heat through, & serve. Top with chopped green onion.
Great over brown rice--I love the Tsuru Mai brown rice with this.

* Do not cook soy sauce mixture very long--just until sugar dissolves; leave thin. If sauce does thicken before you are ready to serve, thin with water & reheat.

Serves 4
Per serving (without rice):
Cal: 351
Fat: 14.7g
Chol: 101mg
Sodium: 633mg
Carb: 18.1g
Fiber: 1.1g
Sugar: 9.3g
Protein: 35.4g

THANKS!

Thank you all for all of the great recipes! I'm behind in trying them out, but I hope to do some catching up soon. Feel free to leave comments under the recipes that you try out--with questions, substitutions you've made, reviews of the recipe, etc. I wish the comments were visible on the main blog page, but you have to actually click on "comment" under a post to read - or post - any comments.
I'll be posting a new recipe soon...
~Pam

CRUNCHY EDAMAME SLAW

1/4 cup chopped lightly salted cashews ( have also used pine nuts)
3/4 cup reduced-fat mayonnaise
1 Tbsp. sesame seeds
2 Tbsp. white wine vinegar
1 Tbsp. lite soy sauce
2 tsp. sesame oil
2 tsp. honey
4 cups shredded red (or green) cabbage (about 1/2 head; I just use the bagged, pre-shedded cabbage)
2 cups fully cooked, frozen, shelled edamame (green soybeans), thawed
1 1/2 cups grated carrots (3 medium carrots or just add some extra carrot to the bagged, pre-shedded cabbage with carrots)
1 cup peeled, seeded, and diced cucumber (about 1 medium cucumber)
1/4 cup chopped fresh cilantro
3 Tbsp. thinly sliced green onions (2 green onions)
Salt and pepper to taste

1. Preheat oven to 350 degrees. Bake cashews (or pine nuts) in a single layer in a shallow pan 5 to 6 minutes or until lightly toasted and fragrant, stirring occasionally. (Pine nuts will toast quickly!)

2. Whisk together mayonnaise and next 5 ingredients in a large bowl. Add cabbage, next 5 ingredients, and toasted nuts, tossing to coat. Sitr in salt and pepper to taste. Cover and chill 1 to 4 hours.

Makes 8 servings; PREP: 30 min; BAKE: 5 min; CHILL: 1 HR.

Looking for healthy smoothie recipes

I am looking for healthy smoothie recipes. Preferably single servings. Anyone have any they'd like to share? Thanks in advance!!