Archive for February, 2009
February 4, 2009 at 7:12 pm / Filed under Uncategorized
this is a wonderful, light drink that is enjoyed throughout Mexico. it can be made from an assortment of fruits, depending on what’s in season.
3 cups strawberries*, chopped coarsely
6 cups water
½ cup sugar**
¼ cup lime juice (optional)
Fresh mint leaves for garnish
Preparation
Add the fruit and 2-3 cups of the water to a blender and puree until smooth. Strain through a sieve into a large pitcher.
Add the rest of water, 1/2 cup of sugar and lime juice if using. Stir well and add more water and sugar as needed. Garnish with the mint if desired. Serve well chilled.
Nutritional Information
Per serving (8 oz.): 70 calories, 0g fat (0g saturated), 16.5g carbohydrate, 1g protein
*you can substitute other fruits like watermelon, cantaloupe, cucumber, pineapple, etc.
**you can use splenda in place of the sugar. The nutritional values for this will be: 24 calories, 0g fat, 5g carbohydrates, 1g protein
February 3, 2009 at 8:06 pm / Filed under Recipes
i know it sounds like alot of sugar but trust me this makes them taste soooo much better. besides, having one piece for dessert after a full day of eating healthy won’t break the bank (or eat one after your workout!). just be sure not to overdo it - freeze the leftovers to make sure you are not tempted. these freeze well and will thaw out nicely in your refridgerator when you’re ready for another one.
2 cups whole wheat flour
2 cups sugar
3/4 cup unsweetened cocoa powder
1 teaspoon baking powder
1 teaspoon salt
1 cup low fat soy milk
¼ cup canola oil
¾ cup applesauce (no sugar added)
1 teaspoon vanilla extract*
Preparation
Preheat the oven to 350º.
In a large bowl, stir together the flour, sugar, cocoa powder, baking powder and salt. Pour in the soy milk, canola oil, applesauce and vanilla; mix until well blended. Spread evenly in a 9×13 inch baking pan that has been sprayed with pam.
Bake for 25 to 30 minutes in the preheated oven, until the top is no longer shiny. Let cool for at least 10 minutes before cutting into 16 squares.
Nutritional Information
Per serving(16 Servings): 200 calories, 4g fat, 39g carbohydrate, 3g fiber, 3g protein
Regular Brownie has 460 calories and 22g fat (5g saturated)
*to change the flavor of these brownies, simply substitute other flavored extracts like peppermint or add 2 tsp of cayenne pepper for a different twist
February 3, 2009 at 7:17 pm / Filed under Recipes
curious about the name? well if you read the ingredients below, you will notice that they are the same ones used in the lentil taco recipe, which is how i came up with this recipe. the idea is to make the tacos for dinner and then use the leftovers to assemble the enchiladas. pack it for work the next day and heat it in the microwave for lunchtime. talk about multitasking…
1 cup cooked lentils (from lentil tacos recipe)
½ cup salsa
4 corn tortillas*
1 cup shredded lettuce or spinach
½ cup chopped fresh tomato
4 tbsp shredded reduced-fat cheese
Optional: chopped black olives, corn kernels
Preparation
For this recipe you will need 2 glass storage containers (such as pyrex) that can be put in the microwave (do not use plastic). Each one should hold about 2 cups.
Put a thin layer of the salsa on the bottom of each container. Place a corn tortilla over the salsa – you can put them in one piece or cut them into wedge shapes to make them fit in one layer. Add a layer of ¼ cup cooked lentils; follow with a layer of ¼ cup of the spinach and some of the chopped tomato. Add another layer of tortilla, follow with ¼ cup lentils, ¼ cup spinach and tomatoes. Top with the remaining salsa and cheese and any other toppings you’d like. Microwave each container (separately) on high for 2-3 minutes or until the cheese melts. Let it sit for a few minutes and enjoy.
Nutritional Information
Per serving (2 servings): 265 calories, 3.5g fat (<1g saturated), 41g carbohydrate, 17g protein
Regular Beef & Cheese Enchilada has 320 calories and 20g fat (9g saturated)
*be careful when buying the tortillas as some of them are loaded with fat and preservatives. Be sure that no oil is in the ingredients. Whole Foods has a nice selection in the freezer aisle.
February 3, 2009 at 7:13 pm / Filed under Recipes
1 cup finely chopped onion
1 garlic clove, minced
½ cup water
1 lb. dried lentils, rinsed
1-2 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
4 cups vegetable broth
1 cup salsa
12 corn tortillas*
1 1/2 cups shredded lettuce
1 cup chopped fresh tomato
1 1/2 cups shredded reduced-fat cheese
6 tablespoons fat free greek yogurt or nonfat sour cream
Preparation
Preheat oven to 375º.
In a large nonstick skillet, sauté the onion and garlic in the water until tender. Add the lentils, chili powder, cumin and oregano; cook and stir for 1 minute. Add broth; bring to a boil. Reduce heat; cover and simmer for 25-30 minutes or until the lentils are tender (add water if they start to dry out too quickly). Uncover; cook for 6-8 minutes or until mixture is thickened. Mash lentils slightly.
While the lentils cook, prepare the taco shells by placing the corn tortillas on a nonstick cookie sheet. Bake for 8-10 minutes or until golden brown and crispy.
Stir in salsa in the mashed lentils if desired. Prepare the shells by spooning about 1/4 cup lentil mixture into each taco shell. Top with lettuce, tomato, cheese and sour cream or any topping of your liking.
Nutritional Information
Per serving(1 taco): 150 calories, 2.5g fat (0g saturated), 21g carbohydrate, 10.5g protein
Regular Ground Beef Taco has 220 calories and 14g fat (5g saturated)
*be careful when buying the tortillas as some of them are loaded with fat and preservatives. Be sure that no oil is in the ingredients. Whole Foods has a nice selection in the freezer aisle.
