The Yogurt Challenge

I have really been enjoying yogurt and granola for breakfast lately.  It is easy to grab and eat at the office, very filling, and tastes great!  I have been using Cascadian Farm granola cereals.  They have several great flavors. 

I was not sure which yogurt was best to accompany the granola.  I had some specific criteria: low in calories, protein, and quantity (enough that I would feel full).  I went with the vanilla or a similar flavor as a control and because it’s what I like with my granola.  I had several candidates…

The fat free Yoplait has been my standard go to yogurt since I was little.  It’s what my mom bought and there are so many flavors I never really tried anything else.  For breakfast purposes it does not measure up.  It does have low calories at 110 per container.  The quantity is pretty good too at 8 oz. but it doesn’t keep me feeling full long enough with only 6 g of protein. 

Sticking with Yoplait, I tried their version of Greek extra protein honey vanilla flavor.  It has the highest calorie count and protein at 150 calories and 14 grams per serving.  This means it also had the highest amount of sugar at 18 grams.  This one definitely kept me full, but it tasted the worst.

Moving away from Yoplait with a very bad taste in my mouth, I decided to try the Archer Farms brand, Target’s store brand.  It was acceptable at best.  I tried the honey almond flavor.  It was the lowest in calories at 80 calories in a 6 oz. serving, and had 6g of protein.  It also had the lowest sugar content at 9 grams.  I really did not enjoy the taste much and I was hungry again just a short time later.

Another drawback to the Yoplait, Archer Farms, and Yoplait Greek, was the artificial sweetener.  I am very sensitive to them, tasting it in just about any food, and pretty much every drink.  I get headaches from a lot of beverages and overall do not like the way food or drink taste when artificial sweetener is used. 

The winner is obvious at this point…

Dannon’s Greek yogurt (soon to be Dannon’s Othos).  I purchased the vanilla flavor. It is only 6 oz. per container but really fills me up with the high protein content, 12 g per serving.  It fits into my calorie budget at 110 calories per serving.  The sugars are pretty high at 16 grams, but nothing is perfect.  The best part is there is no artificial sweetener, and it tastes great!

What is your favorite yogurt?

Post Work Out Smoothie

My new favorite post work out snack has become a homemade smoothie.  It is especially great to beat the summer heat.  I usually mix two cups of frozen fruit, or one cup of frozen fruit and a whole fresh banana, with two cups of yogurt.  This makes enough for two smoothies.  Which is great because I have one for me and one for Bond when he gets home.  You can also freeze the extra for the next day, or a morning snack!

For this smoothie I used one cup of the vanilla light and fit yogurt and one cup of the plain yogurt.  I really like the vanilla flavor yogurt because it makes for a sweeter smoothie.  This smoothie comes out to about 180 calories per smoothie.

Sometimes I add a dash of clove and a scoop of protein powder too.

These ingredients come to approximately 250 calories per smoothie.

What is your favorite summertime post workout snack?

Chocolate Bananas

This is the dessert I made to go with Paper Salmon for a small group dinner we hosted.  They were really simple and a big hit!

Ingredients for 8 servings @ 290 calories per serving

4 bananas halved

1 jar of Hot Fudge topping

1 cup of granola

8 craft sticks

Peel the bananas and slice in half.  Insert a craft stick into each banana half and place on a cookie sheet lined with wax paper.  Place into the freezer for 2 hours or until hard.

Place granola into ziplock back and roll with rolling pin to crush granola.  Then place granola on a shallow plate.  Heat the chocolate jar until liquid and place on a second shallow plate.

Roll the banana in the chocolate topping using a spatula to completely cover, then roll in the granola and place back on pan.

Freeze for another 2 hours or until hard.  Allow to sit for 5 minutes before serving.

They make a great summer time treat, cold and fruity!
What is your favorite summer time treat?

Paper Salmon

Bond and I participate in Foyer Groups at our church.  It is a small dinner group that changes members twice a year so you get to meet and socialize with new people.  Each person or couple takes a turn hosting.

A new group just started and we hosted the first dinner over the weekend.  The host makes the main dish and then the other people bring sides, salads, and dessert.  I made a delicious and healthy Salmon baked in parchment paper.

Ingredients per serving @ 170 calories
4 oz. Salmon Filet
Fresh Green Beans
1 Tablespoon Capers
Lemon zest
1/2 tablespoon extra virgin olive oil
Square of parchment paper

Pre-heat oven to 400 degrees.  Place salmon filet in the center of parchment paper, add green beans, capers, lemon zest.  Drizzle olive oil over fish.

Fold the parchment paper in on the sids and twist the ends like a piece of candy.  Place the pouches on a tray and bake for about 20 minutes.  They go in like this....

And come out like this....

You can serve directly in the pouches!

It was great with the potatoes and caesar salad brought by out guests.  The fourth couple couldn't make it so I put together a dessert too, a Chocolate Banana treat!

Ingredients for 8 servings @ 290 calories per serving
4 bananas halved
1 jar of Hot Fudge topping
1 cup of granola
8 craft sticks

Peel the bananas and slice in half.  Insert a craft stick into each banana half and place on a cookie sheet lined with wax paper.  Place into the freezer for 2 hours or until hard.

Place granola into ziplock back and roll with rolling pin to crush granola.  Then place granola on a shallow plate.  Heat the chocolate jar until liquid and place on a second shallow plate.  Roll the banana in the chocolate topping using a spatula to completely cover, then roll in the granola and place back on pan.

Freeze for another 2 hours or until hard.  Allow to sit for 5 minutes before serving.  These were a big hit!

What would you add to the Salmon? Or Chocolate Bananas to make it your own??

Egg Salad Sandwich

Bond and I had a great Saturday.  We ran a few errands this morning, including getting father's day cards.  Then we just hung around the house, got a few things done, but mostly relaxed!  On lazy summer days and the occasional weekday lunch I love light meals.  This wonderful summertime egg salad recipe was another one from the great book my sister game me...

I really like this book it was a great find, thanks Laura!

Egg Salad Ingredients:
6 hard cooked eggs
3 tablespoons reduced-fat miracle whip
1/2 cup dices green onion
1 1/2 tablespoons sweet pickle relish
1/2 teaspoon celery seed
Serving size 1/2 cup @ 82 calories; yields 4 servings

I adjusted the ingredients for my own taste so feel free to adjust for yours.  For example, I used miracle whip instead of mayonnaise because I like it better.

Tip for hard-cooked eggs, place the eggs in a single layer in pan and add cold water to cover the eggs by about an inch.  Bring to a boil over high heat then cover and remove the pan from the heat letting stand 15 minutes.  After 15 minutes pour off the water, cover the eggs with cold water and allow to cool before peeling.

During the 15 minutes dice the 1/2 cup green onions.  Then add to them the pickle relish, celery seed, and a dash of salt and/or pepper if you like.  Place the miracle whip in a separate bowl.  When the eggs are ready peel the shell and separate the yolks.  Add two yolks to the miracle whip and mix well.  Discard or save the other 4 yolks (I put mine into tupperware for snacks later in the week).  Next dice the 6 egg whites and stir into mixture.  Last stir in the onion, relish, spice mixture.

Eat the eggs salad however you like.  In a pita, on bread, in a tortilla or by itself!  I like to toast some whole wheat bread, add some spinach and a tomato slice.  How will you eat your egg salad?

What is your favorite light summer meal??

Sweet Potato Enchiladas

Bond and I enjoy hosting friends and family.  We recently had a small dinner party, 8 people and one of our guests was a vegetarian.   Most of my recipes have meat so I searched recipe websites, books, and some of my favorite blogs for a recipe.   I found the winning recipe on www.HealthyTippingPoint.com, one of my favorite blogs.  I made a few small changes for my own personal likes and it was a big hit, everyone wanted the recipe so here it is...

Ingredients and Nutrition info:
4 cups cubed sweet potatoes @ 180 calories per cup
Black beans rinsed and drained 1/2 cup @ 105 calories
Pinto beans rinsed and drained 1/2 cup @ 80 calories
Fresh baby spinach about 1/2 cup per tortilla @ 10 calories
1 jar salsa verde (1 tablespoon @ 5 calories)
5 large whole wheat tortillas @ 200 calories each

Serves 5 enchiladas @ about 450 calories (3/4 cup potato, 1/4 cup of each bean, 1 tortilla, about 3 tablespoons salsa, and 1/2 cup spinach)

Boil the cubed sweet potato for about 15 minutes or until tender.  Then drain and place in food processor.  Process until smooth.  Spray a 9x13 pan with cooking spray and preheat the oven to 375 degrees.

Put about 1/5 of the sweet potatoes into a tortilla and top with desired amount of black and pinto beans, and spinach.  Roll the tortilla and place in to pan.  Repeat until pan is full (should hold about 5 enchiladas).  Top the pan with the jar of salsa verde and bake in oven for 15 minutes.   Remove and serve with any desired toppings.  I like to add an ounce or two of shredded cheese and 1-2 tablespoons of sour cream.

Bond takes his with extra salsa.

The original recipe I found processed spinach and pinto beans with the potatoes.  I added black beans and decided not to process them.  What would you add?

Roasted Red Pepper Picante Chicken

It has been a long time since my last post, but with good reason! My little sister graduated from Loyola in Chicago. So Bond and I made the trip. We love visiting Chicago, but this was not our normal trip. I actually drove up on Wednesday in my old car, a ford focus. I gave the car to my sister as her graduation gift. My mom and mother-in-law road with me, making it was a nice little girls road trip. Bond, his dad, and 2 buddies flew up and met us on Friday.

It was a busy weekend! One road trip, a graduation, two Cubs vs Giants baseball games, a late night movie, drinks, and a lot of eating later I had a great time, and no energy. By the time I flew home Sunday all I wanted was a nap!

I usually do my weekly shopping as part of my Sunday routine, but when I finally got home I was completely unmotivated so I relied on a staple recipe. After a full day at the office on Monday I did get myself together to grocery shop. This was mostly due to the great new cookbook my sister gave me in Chicago.





So here is the first recipe I used, with a few modifications of course...




Ingredients
1 lb chicken tenders cut in bite sized pieces
12 oz whole wheat egg noodles
1 cup picante sauce
1 cup roasted red peppers, diced
1/3 cup of water
1 tsp ground cumin
Makes 4 servings @ 415 calories per serving

Directions
Cook egg noodles according to package directions minus salt, oil, or butter
Heat a medium sauce pan with cooking spray on medium high heat.  Add the chicken and cook for 2 to 3 minutes.  Then add the picante sauce, roasted red peppers, water, and cumin.  Bring to a boil, then cover and reduce heath to low-medium for about 10 minutes.  Sauce will thicken (but not a lot).  Then serve over pasta.

Bond's portion is below...




I added a little over 1/2 oz. of grated cheddar jack cheese to my portion.  This added about 65 calories to my total, but was so worth it!





How do you get inspired to try new recipes?  Cookbooks, internet, blogs??

- Posted using my iPad 2

Quick Tilapia Dinner

I have not always been a lover of fish. Ok I hated seafood! But as I grew up I slowly started to enjoy some seafood, and tilapia and salmon happen to be two of them.

Tilapia is one of my favorite go to dinners. It's is very low calorie and low fat. Plus it thaws really fast which is great for my hectic schedule. This is a simple, quick dinner I threw together.







Thaw 4 tilapia breasts. Boil water and add pasta according to directions, push start on the microwave to cook the steam fresh veggies. While the pasta and veggies cook, Heat a skillet. As the skillet heats up dry the tilapia, lay out the fish and spray with Pam, then lightly sprinkled with dill weed, onion powder and cumin. Place the tilapia in the skillet with the seasoning side down.







While it starts to cook spray the other side and season. Tilapia cooks really fast so it isn't long before it can be flipped to cook the second side.







Nutrition info
Tilapia @ 100 cal per 4 oz. filet
Whole wheat rotini @ 210 cal per 1 cup dry (about 2 cups cooked)
Steam fresh whole green beans @ 25 cal per 1 cup

I like to add a bit of grated parmesan too!







Have your tastes changed as an adult? What is your quick and healthy go to dinner?

- Posted using my iPad 2

Ten on Tuesday

One of the bogs I like, AdventuresInGrownUpness.blogspot.com, posts this idea of just listing the first ten things that come to your mind. So as I wait for Bond to finish his workout before dinner I thought I would give it a try...

1. Super excited to watch tonight 90 minute Glee! And then downloading the music I can't live without.

2. I was very bad with my eating habits over the Easter weekend and have now been back on track for 2 days, including two good workouts.

3. Our back fence blew down in a day of crazy wind. Bond and the neighbor propped it up as a temporary fix. It looks... Ghetto. We got some estimates and Bond and I will head over to talk to the neighbors later this evening about our options. Bond and I want to go with metal posts instead of the wimpy wood ones we have now...fingers crossed!

4. I need to add a blogroll to Attempt @ Balance. I just need to find the time...

5. There is an arts festival starting this weekend. Bond is on the board of a non-profit and has volunteered to work it's booth at the festival this Thursday evening. I am hoping to go too!

6. Bond has a special lunch tomorrow that doubles as a graduation from his leadership program. Unfortunately I couldn't rework my day to be there. But I am very proud of all his efforts just the same.

7. I have the worst and most random taste in television. Right now I am enjoying Property Virgins, but I have been known to watch many of the shows on the CW and ABC Family.

8. Black Swan came out to rent at red box today! I have big plans to watch it this weekend.

9. Bond's mom gave us a huge bag of candy on Easter, and of course I had already bought some too. So now I have so much Easter candy and I can't stop eating it! (See my prior post on the love I have for Easter candy)

10. I have to admit I am gonna check out The Voice tonight. I am not sure why, but i am intrigued. Is anyone else interested in this one?




- Posted using my iPad 2

Staple Food

I have some foods that are always in my house. These are my staple foods that I can always go to for a favorite quick and easy meal. One of my staple foods is chicken asiago spinach sausage. I discovered them at Sam's, which I love (more on that later). These sausages are also healthy at 110 calories, 4.5g fat, and 15g of protein.

You can put them just about any dish and they are delicious. They ate also great alone on the grill.





My favorite thing to do is slice up a package of 5 links and cook them in a skillet. I cook a box of whole wheat spaghetti and a can of quartered artichoke hearts.









Then mix them all together.




Nutrition/diet info:
Whole wheat spaghetti 1 cup @ 190 calories
Chicken sausage 1 link @ 110 calories
Artichoke hearts 1/4 cup @ 18 calories

Bond likes to add salsa to his, while I add 2-3 teaspoons of grated parmesan. This makes about 5-6 servings depending on your serving size. Since it's just Bond and I, the leftovers are great for lunches!





What is a staple food in you house?

- Posted using my iPad 2

Grilled Sweet Potatoes

I found this recipe in a Southern Living magazine. Mine were not as pretty, but tasted delicious

Nutrition Info for 6 servings

80 calories, 2.4g fat, .4 g Sat fat, 215 mg sodium, 14 carbs, 2.3g fiber, 1.12g protein, 4.3g sugar

Ingredients

3 lbs of sweet potatoes (about 3 large potatoes)

2 tbl extra virgin olive oil

1 tsp paprika

1 tsp ground cinnamon

½ tsp salt

½ tsp pepper

First boil the potatoes. After they start to boiling reduce to simmer for about 18 minutes. Drain the water, allow to cool a bit, and then peel. After they are peeled cut into ½ inch thick slices. Mix the rest of the ingredients together and brush onto the potato slices, front and back. Bond put the slices directly on the grill while he did the chicken on the other side. Tip: use some ease to grasp with kitchen tongs to remove the slices so they do not fall into the grill.

I served with grilled chicken breast and steamed veggies. I marinated the chicken for about an hour in a tiny bit of olive oil, balsamic vinegar, a spice mix called garlic , and a dusting of cumin.  I used steam fresh frozen veggies, an Asian Medley.

They turned out delicious.  I made enough to serve with dinner and for left overs!  


What vegetables have you grilled lately?

Cedar Plank Salmon

Salmon is one of my favorite fish.  I am always looking for new recipes or way to cook it.  So when some friends gave use cedar planks for our grill I started with salmon recipes!  Never having used wood planks on the grill I went with simple.

Prep
I soaked the planks for about 2 1/2 hours then rubbed one side with extra virgin olive oil so the salmon would not stick.
I thawed 4 salmon fillets.  After I rinsed and dried them, I sprinkled on a light covering of cumin, dill weed, and onion powder.
I rinsed and trimmed fresh asparagus.  Then I placed it in a shallow dish and sprinkled a tiny bit of extra virgin olive oil, a good amount of balsamic vinegar, salt, and pepper over it to marinate.  I let it sit about 45 minutes in the mix.

Bond is the grill master. No matter how many times Bond shows me how to start the gas grill, or fire place for that matter, I can't seem to remember the instructions. Since I am always worried that I will burn the house down i stay away from the grill. Back to the recipe, Bond placed the 4 planks on the grill and closed the lid for about 5 minutes.  This gets them warm and smoking.  He then placed the asparagus on two planks and salmon on two planks.  The asparagus takes about 10 minutes longer than the salmon.

I served with rice.

It was delicious and health.
Salmon fillet @ 100 calories each
Asparagus @ 27 calories for 1 cup
Extra Virgin Olive Oil @ 126 (

Easter Candy

I must have dessert.  I figured out a long time ago that I need something sweet after a meal, and it usually has to be chocolate!  So I always keep individually wrapped treats in the house so I can limit myself to just 1 (or 2 or 3). 

Lately I have been having Easter candy for dessert every night.   I bought it as soon as it showed up at the local grocery store.  Easter is my absolute favorite candy holiday!  Has been for as far back as I have memories.  Growing up I remember dying eggs for fun and eventually eating them all, but my parents only hid plastic eggs.  So on Easter every egg we found was full of candy!  We also got an Easter basket every year with a small gift and more CANDY!  The bigger candy was usually in the basket, and of course included a chocolate rabbit.

My top 5 Easter Candies:

1.    Cadbury Crème Egg

2.    Brach’s Malted Milk Eggs

3.    Cadbury Mini Crème Eggs

4.    Reeses Peanut Butter Eggs

5.    M&M peanut butter eggs

Are you sensing a theme??? 

What is your favorite candy holiday? and Why?