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Parmesan Cauliflower Mash Faux-tatoes
Recipes, Uncategorized, Vegetable Recipes

Parmesan Cauliflower Mashed Faux-tatoes

Dear Diary,

This mid-west born Dietitian loves some mashed potatoes. My own smashed garlic red skin potatoes are delish but I also love restaurant versions made with just about any kind of potato. Mashed sweet potatoes? Yes, please. Smooth and creamy yellow potatoes whipped to the perfect texture? Bring it. A Thanksgiving table without mashed potatoes? Um, no. Just no.

The only caveat is, of course, the high amount of calories that gets served up in my beloved taters. I have to be honest, the thought of replacing the perfect potato with cauliflower to create a lower calorie substitute sounded abhorrent. But, as the saying goes, you have to try to know. While these faux-tatoes will not be gracing my Thanksgiving Day table any time soon, they will definitely be on my regular everyday table.

Cheers to eating my vegetables…and liking it!

Parmesan Cauliflower Mashed Faux-tatoes
 Serves 4-6
Ingredients
  • 1 large or 2 small heads cauliflower, cored, leaves removed and cut into small florets
  • 2 cups vegetable broth
  • ¼ cup grated Parmesan cheese
  • 2 tablespoons finely chopped fresh chives
  • 2 tablespoons finely green onions (use green and white parts)
  • 1 teaspoon M Salt
Instructions
2. Use a strainer to remove excess liquid and transfer cauliflower to a food processor. Puree until smooth. Transfer to a bowl and stir in the Parmesan cheese, chives, and onions.  Season with M Salt and garnished with Parmesan and green onions. Serve warm.

PS – if you don’t have M Salt then you can use salt, pepper, and garlic powder to taste. However, I highly recommend you buy some M Salt to sprinkle on eggs, mix in guacamole, for vegetables, and pretty much anything savory.

Mayo Free Vinaigrette Dressed Potato Artichoke Salad
Salad Recipes, Uncategorized

Artichoke Potato Salad dressed with Vinaigrette

Dear Diary,

Someone recently summed up summer for me and I have to say it makes a lot of sense. Memorial Day weekend is the “Friday” of Summer with what seems at the time to mean endless days of sun and fun until Fall arrives. It kicks off the season of no school, beach days, vacations, and relaxation. Fourth of July is like the “Saturday” of Summer and everyone loves Saturday. It’s placed safely in the middle and means we Americans celebrate freedom and independence. Labor Day ends up being the “Sunday” Summer bummer which means it’s come to an end with a new season starting. Sunday usually signals there is work or school on the horizon and it’s time to jump back into routines and responsibility.

Beginnings and endings can be so difficult. Sometimes we flounder at the beginning of something because it’s new and scary and outside of our comfort zone. Starting a new job, new way of eating, or new exercise routine means we jump into the land of the unknown. Yikes! Endings can be even more difficult as we often have no choice or control over if or when they occur. Sunday evening will come to end the weekend just like Labor Day will come to end the Summer whether we like it or not.

For me, comfort comes from things that do stay consist. Food and our need for it stays consistent no matter what season it is. Holidays are a smorgasbord for the senses including taste. Memorial Day tastes like corn on the cob, potato salad, grilled chicken, and strawberry shortcake to me. I’m not a fan of mayo so I needed to come up with a good mayo free potato salad to pull out every Memorial Day. I think this year will be the beginning of a new yearly Memorial Day tradition.

Artichoke Vinaigrette Potato Salad

  •  1 1/2 – 2 pounds small yellow potatoes
  • 1 cup chopped oil marinated artichokes
  • 1/4 cup chopped green onions, green tops included
  • 2 tablespoons chopped fresh parsley
  • 1/3 – 1/2 cup olive oil
  • 1/4 cup red wine vinegar
  • 1 tablespoon spicy brown mustard
  • 1 teaspoon 21 seasoning blend, I use Trader Joe’s
  • 1/2 teaspoon dried dill
  • 1/2 teaspoon black pepper
  • 1 teaspoon salt

Directions: Rinse potatoes, cut in half or quarters for bite sized pieces, and place in a large pot with water covering the top of the potatoes. Bring to a gentle boil for 15 mins, remove for heat, drain and place in a mixing bowl to cool. While the potatoes are cooling chop the artichokes, green onions, and parsley and add to potatoes. In a small mixing bowl, whisk together the remaining ingredients, combine with the potatoes, and refrigerate for at least 4 hours before serving. Garnish with more chopped green onions and parsley.

Simple Natural Strawberry Jam
Recipes, Uncategorized

Simple Natural Strawberry Jam

Dear Diary,

I grew up eating my Grandma’s strawberry freezer jam. We ate it on bread, pancakes, muffins, and when we thought we could get away with it, by the spoonful right out of the jar. Those were the days of young taste buds that crave sugar and nothing is ever too sweet. When I started making my own jam, I was shocked at how much sugar went into traditional jam. Nowadays, my mature taste buds prefer to taste more of the fruit and far less sugar.

Cooking Light (June 2004) has a good recipe I discovered several years ago that has 3 ingredients, no pectin, and far lass sugar than the recipe my Grandma used to use. Recently, I was a chaperone on a field trip with my son to a farm where our group got to pick fresh strawberries. The berries were sweet so I bought more afterwards and wanted to create an even better version of the Cooking Light recipe I had been using. What if I cut out the sugar all together and used honey? And what if I increased the nutrition value without changing the texture by adding chia seeds? My Simple Natural Strawberry Jam was born and the fruit is the star of the show in this recipe.

Simple Natural Strawberry JamChopped Fresh Strawberries

  • 8-10 cups chopped Strawberries
  • Zest of 2 lemons & juice of the same 2 lemons
  • 2 tablespoons chia seeds
  • 1/3 cup apple or grape juice
  • 1/2-3/4 cup honey

In a large pot or sauce pan, add chopped strawberries and lemon zest; bring to a low boil over medium-high heat. Reserve the juice of the lemons for later. Simmer (low boil) uncovered, stirring occasionally, for 1 hour. Combine chia seeds and apple/grape juice and allow to sit while the strawberries cookSoaked Chia Seeds & Lemon Juice. Remove from heat, allow to cool for 10 minutes, and stir in reserved lemon juice, soaked chia seeds, and honey. Allow to cool for another 10 minutes prior to pouring into glass jars or containers. Refrigerate or freeze. Use to top yogurt or ice cream, on bread or toast, or by the spoonful!

Note: Do not expect this jam to taste like store bought or traditional homemade jam. It is less sweet but can be easily sweetened by increasing the honey a bit or adding agave after it’s cooked.Cooked Strawberries

Tzatziki Egg Salad on Toasted Ezekiel Bread
Recipes, Uncategorized

Tzatziki Egg Salad on Toasted Ezekiel Bread

Dear Diary,

Eggs are so versatile, easy to prep, high in protein, and for years had a bad rap. Throwing away the yolk in an effort to lower cholesterol and improve heart health is becoming a thing of the past. Whew, glad that era is almost over. Tossing the yolk means missing out on great sources of Vitamin D, Vitamin K2, Biotin, and Choline. These nutrients keep our brain, liver, heart, skin, hair, and nails healthy. It’s only the incredible, edible egg if you eat the whole thing!

Tzatziki comes from Greek origins and it’s a wonderful mix of Greek yogurt, lemon juice, cucumber, garlic, and fresh dill. I used a store bought version made by Hannah Foods and sold at Costco. If time permits, I use a recipe for homemade tzatziki from food.com. By using tzatziki as the “glue” in egg salad, instead of traditional mayo or plain Greek yogurt, many of the savory seasonings like garlic and dill are already added.

Ezekiel bread contains no flour and is made up of a mixture of grains and legumes—organic wheat, millet, spelt, barely, soybeans and lentils (all sprouted). The flour made from sprouted grains provides more protein, vitamins and minerals than refined flours, thanks to specific biochemical changes during germination that increase the accessibility of vitamins and capture proteins and carbohydrates in enhanced states. I don’t care for the texture unless it’s toasted and then it makes a great base for open-faced sandwiches.

Tzatziki Egg Salad on Toasted Ezekiel Bread

  • 2 hard boiled eggs, chopped
  • 2 Tablespoons Tzatziki
  • 1 green onion, thinly sliced
  • 2 Tablespoons chopped celery
  • 10-12 Spinach leaves, chopped
  • Salt & pepper to taste
  • 1 small tomato, chopped
  • 1 slice Ezekiel bread, toasted

Directions: Mix all ingredients (eggs, tzatziki, onion, celery, spinach, salt, and black pepper). Spread egg salad on top of one piece of toasted Ezekiel bread and top with chopped tomatoes. Sprinkle with additional black pepper if desired.

Tomato Artichoke Hasselback Chicken
Recipes, Uncategorized

Tomato Artichoke Hasselback Chicken

Dear Diary,

Hasselback potatoes are an old Swedish favorite that has recently made a come back. Hasselback basically means making several slices part of the way through the potato and stuffing those slices with something delicious. The “stuffing” is traditionally butter and some type of cheese which is what most people like on their potatoes. Not all that healthy of a side dish, but it does spark some healthy inspiration.

I recently found a recipe that used the same method on a chicken breast. By using a lean protein source, it can become a main dish star instead of a side dish. I had to give it a try and put my own twist on it. Plus, the name is fun to say so when people ask about it I can say, “It’s Hassleback Chicken of course!”

I used goat cheese, big surprise there I’m sure, with tomatoes and artichokes but any “stuffing” can be used. A mixture of ricotta cheese, spinach, and garlic would be delicious or light cream cheese, sun-dried tomatoes, and fresh basil. The possibilities are truly endless! For a vegetarian version, a sweet potato could be used in place of the chicken breast. Mmmm…a Fall inspired Hasselback Sweet Potato…stuffed with dried cherries, apple slices, nutmeg and cinnamon. Yum!

Tomato Artichoke Hasselback Chicken

  • 4 boneless, skinless Chicken Breasts
  • 2-3 Tablespoons Olive oil
  • Italian Blend of seasonings (dried basil, thyme, oregano)
  • Salt and pepper
  • Goat or Feta Cheese
  • Marinated Artichoke Hearts, quartered
  • Tomatoes, chopped

Directions: Clean, trim, and pat dry chicken breasts. On a cutting board, lay the chicken breast lengthwise right to left. Pinch the top and bottom so that the middle comes up a little. Make 6-7 vertical slices, 3/4 of the way through the chicken to create a “pocket,” and place in a glass baking dish that has been prepped with a generous tablespoon of olive oil. DO NOT CUT ALL THE WAY THROUGH THE CHICKEN BREAST. Repeat with the remaining chicken breasts. Once all 4 breasts are sliced and in the baking dish, sprinkle with Italian seasoning, salt, and pepper. Stuff each pocket with goat cheese, artichoke hearts, and tomato. Drizzle with another tablespoon of olive oil and bake, covered with foil, for 20 minutes at 375 degrees. Remove foil and bake an additional 12-15 mins depending on the size of the chicken breasts. Serve on a bed of mixed greens with a couple of spoonfuls of tzatziki (cucumber yogurt sauce).

Heirloom Tomato Goat Cheese Bruschetta
Holiday Recipes, Recipes, Uncategorized

Goat Cheese Bruschetta Two Ways

Dear Diary,

How do I love thee? I don’t need to count the ways like the poet Elizabeth Barrett Browning, I simply feed you delicious morsels that I created from my heart. While I was in Michigan, I planned a kid-free evening to cook for a few close friends. We could have easily gone out, but I opted to sip wine, catch up, and cook for these lovely ladies. It was food for my soul both literally and figuratively. Three hours later we were full, relaxed, and still chit-chatting the night away.

One of the secrets I shared while I cooked was what I like to call my magic sauce. Balsamic Glaze can be made by reducing a good balsamic vinegar or you can purchase it in most major grocery stores. My favorite is from Trader Joe’s since it has less sugar and more flavor than others I’ve tried. Most major grocery stores have Balsamic Glaze or Balsamic Reduction available, usually found in the olive oil and vinegar aisle. A generous squeeze of this dark and delicious magic sauce over the bruschetta made all the flavors pop. Needless to say, both recipes got rave reviews in the form of ohhhing and ahhhing while reaching for another one.

Caramelized Onion Prosciutto Bruschetta

  • 2-4 sweet onions, carmelized (click below for recipe)
  • Cherry or Grape Tomatoes quartered, heirloom if available
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons balsamic vinegar
  • Pinch of Salt and Black PepperProsciuttoCarmelizedOnionBrucshetta2
  • French baguette, sliced 1 inch thick
  • Goat cheese
  • Fresh Spinach
  • Jalapeno Pepper Jelly
  • Prosciutto
  • Balsamic Glaze

First caramelize the onions, place in an oven safe bowl, cover with foil, and leave in a 250 degree oven or toaster oven until ready to use. I always make extra and use them the next day since they are a bit time consuming to make. In a bowl, combine tomatoes, olive oil, balsamic vinegar, salt, and pepper (to taste). Set tomato mixture aside. Slice baguette into 1 inch thick pieces and place on a cookie sheet covered in foil or parchment paper. Brush baguette slices with olive oil and place in 400 degree oven for 6-8 mins or until toasted to a golden brown on the edges. Spread goat cheese onto the baguette slices, layer 2-3 spinach leaves, add a 1 teaspoon of Jalapeno Pepper Jelly, 1/2 slice of prosciutto, 1 teaspoon of caramelized onions, and top with tomato mixture. Arrange on a plate and drizzle with balsamic glaze.

Heirloom Tomato Goat Cheese Bruschetta

  • French baguette, sliced 1 inch thick
  • Crumbled herb goat cheese
  • Cherry or Grape Tomato mixture
  • Fresh Garlic
  • Fresh Basil
  • Balsamic Glaze

Slice baguette into 1 inch thick pieces and place on a cookie sheet covered in foil or parchment paper. Brush baguette slices with olive oil and place in 400 degree oven for 6-8 mins or until toasted to a golden brown on the edges. Sprinkle each baguette slice with crumbled goat cheese, use tomato mixture from above recipe adding in crushed garlic (1-2 cloves) and chopped fresh basil. Drizzle with balsamic glaze.

Both bruschetta recipes are very versatile. Playing around with a different cheese like feta instead of goat or leaving out the jalapeno pepper jelly is part of the joy of creating a dish versus just cooking it. I purposely leave out some measurements because cooking and baking are not the same. In baking, measurements are very important. Cooking on the other hand is about experimenting, creating, and sometimes throwing the whole thing out. Have FUN with it!

Avocado Caprese Baked Chicken www.diaryofadietitian.net
Recipes, Uncategorized

Pinterest Dinner Party

Dear Diary,

I pin a lot of recipes from Pinterest. Actually making the recipes is a whole other story. This past Sunday a few of my friends and I were planning one of our usual gatherings that includes good food, good conservation, good cocktails, and our children entertaining each other. I have longed to have a “Pinterest Party” which entails preparing several favorite “pinned” recipes. Once I threw the idea out there, my friends were totally game and allowed me to pick an appetizer, main dish, side dish, and dessert.

First up was the appetizers. I am slightly obsessed with goat cheese, especially when it’s in the form of an appetizer or on a salad. I have eyed the Sundried Tomato Polenta Bites from Recipe Girl for quite some time. My friend Melissa stuck to the recipe except she used prepared polenta (comes in a tube) from Trader Joe’s. These cute little bites are the a perfect marriage of savory flavors and were an instant hit with all of us.

The main dish was Avocado Caprese BAKED Chicken which I prepared. To cook the chicken I used Gimme Some Oven’s Perfect Baked Chicken recipe. This recipe kept the chicken breasts moist and tender without having to watch it too closely. After the chicken was ready, I followed the Avocado Caprese Skillet Chicken recipe from Cooking Classy. The result was gorgeous layers of avocado, fresh mozzarella slices, and tomato sprinkled with fresh chopped basil and Balsamic Glaze from Trader Joe’s. Magnifigue!

Andrea took on the Summer Vegetable Tian despite the somewhat labor intensive slicing of vegetables. The store was out of yellow summer squash, so she replaced them with sliced carrots. Having never tried it with the yellow squash, I can easily say I would stick with the carrots. The slightly caramelized onions on the bottom and cheese on top of beautifully layered veggies made this recipe a keeper. When I make it in the future, I will definitely use my mandolin to slice all those veggies!

Most recipes I have tried from Skinnytaste are fantastic and are crafted very similar to my own kitchen creations. The Amazing Flour-less Brownies, made with sneaky healthy ingredients like black beans, are something I had to try. Our friend Yi confirmed that this recipe was simple to make but she was more than a little skeptical about how they would taste. The adults gave them the thumbs up and the kids gave a double thumbs up. My little chocolate loving children could not wait to find out if there would be any left for second servings.

All of these delicious dishes were washed down by our resident bartenders Moscow Mules…thanks Laurie! Hoping I can talk all of them into another Pinterest Dinner Party but I have a feeling that won’t take too much effort!

 

The Menu

Sundried Tomato Polenta Bites

Avocado Caprese Skillet Chicken

Baked Chicken Breast

Summer Vegetable Tian

Amazing Flour-less Brownies

No-Mayo-Chicken-Salad
Recipes, Salad Recipes, Uncategorized

Mayo Free Chicken Salad

Dear Diary,

I have always been intrigued by chicken salad. You can make up a big batch and eat it for days on crackers, bread, or lettuce. There’s just one problem with traditional chicken salad. MAYO. I grew up in a household that had both Hellman’s Mayo and Kraft Miracle Whip in the

No-Mayo-Chicken-Salad

Ingredients for No Mayo Chicken Salad from Diary of a Dietitian

refrigerator at all times. The smell and taste of both made me cringe and my family would often tease me by offering up a large spoonful of it. I, of course, obliged them with all the drama a young girl can muster when she does not like something. Cue the screaming and flailing of hands.

Going into my freshman year of college, I had not tasted anything that even looked like mayo. I came to like sour cream, cream cheese, and ranch dressing that year which aided me in gaining the dreaded “Freshman 15.” Mayo, however, has stayed on my hate list.

After roasting a chicken for my sons favorite chicken noodle soup, I decided to keep some chicken aside to experiment with a chicken salad recipe I could love. Most of the ingredients I used are staples in my house here in Southern California. We eat avocados almost daily and a variety of Greek yogurt can be found on any given day. I chose mango flavored yogurt but any fruit flavor would make this salad sing.

Mayo Free Chicken Salad

  • 2 cups cooked, chopped chicken
  • 1 medium apple, chopped

    No-Mayo-Chicken-Salad

    Ingredients for No Mayo Chicken Salad from Diary of a Dietitian

  • 1/3 cup chopped walnuts
  • 3/4 cup red grapes, halved
  • 3 green onions, thin sliced
  • 2 celery stalks, thin sliced
  • 2-3 tablespoons fresh cilantro, fine chopped
  • 1 5.3 oz container of Greek yogurt, any fruit flavor
  • 1 small avocado, mashed
  • 1 tablespoon honey
  • 1/8 teaspoon sea salt
  • Romaine lettuce leafs

Directions: In a large bowl, combine all ingredients except romaine lettuce. Serve approximately 1/2 cup chicken salad in each romaine lettuce leaf and top with additional cilantro, green onion, or walnuts if desired.

broccoli-cheese-soup
Recipes, Soup Recipes, Uncategorized

Love at First Bite

Dear Diary,

It’s getting chilly in Southern California…the upper 30’s at night are upon us. After 12 years of living in SoCal, I am allowed to call that COLD! I know my Michigan peeps are laughing out loud about that statement. It’s all good. No matter where I call home, this time of year makes me crave soup. Besides, I did my time during the first two-thirds of my life enduring 10 degree mornings. No thanks!

Many soup recipes are loaded with sodium, fat, and processed ingredients like Velveeta or canned cream of something. A lot of my ingredient “swaps” add more veggies, ditch the cream or half n half for milk, reduce the butter/oil, and increase the spices while decreasing the salt. Some changes are minor and the result does not alter the recipe to leave it falling flat on flavor and texture. Major changes occasionally morph a recipe into a whole new food category…which can also be interesting. My family has started calling my chicken noodle soup, chicken noodle stew.

A common food myth is that you have to give up your comfort foods to be healthy or lose weight. A good recipe makeover can take a heavy dish and turn it into a lighter, possibly more flavorful version that gives your soul a smile along with your belly. I love the challenge of making healthy food that begs comments like, “This must not be something you’re adding to your blog!”

My favorite soups are french onion, minestrone, chicken noodle, and broccoli cheese…in no particular order. Every one of these soups have good memories attached to them. French onion is deeply attached to my grandmother, whom I once took to a restaurant and discussed the virtues of a good bowl of soup. Minestrone brings me back to one of my many jobs waiting tables where I ate a bowl of it for lunch every day. I learned to make chicken noodle soup in a sub shop I worked at while I attended college. My first broccoli cheese soup was served in a bread bowl and it was love at first bite.

Food is a HUGE part of our lives. My advice, as your friendly neighborhood Dietitian, is to embrace the foods that provide these wonderful memories. Most people are in a constant war with food. Food does not have to be the enemy. Find a way to balance it out and you will find the path that leads you to the person, body and mind, you want to be.

Broccoli Cheese Soup

  • 1 medium onion, chopped
  • 4 celery stalks, chopped
  • 5 large carrots, sliced
  • 2 medium heads of broccoli, cut into bite sized pieces
  • 3 tablespoons of unsalted butter
  • 1/3 cup unbleached flour
  • 2 cups vegetable or chicken broth/stock
  • 2 cups 2% milk
  • 1 1/2 cups shredded 3 cheese blend
  • 1/4 teaspoon ground nutmeg
  • salt and pepper to taste

Directions:

  1. In a large pot, over medium heat, melt butter and saute onion, celery and carrots for 10-12 minutes or until the vegetables start to soften.
  2.  Whisk in flour and slowly add warmed vegetable or chicken broth while continuing to whisk.
  3. Bring to a gentle boil and add broccoli. Cook for 8-10 minutes and add milk, nutmeg, salt and pepper. Turn down to low heat and DO NOT BOIL after adding the milk as it scorches easily.
  4. Allow the soup to heat through, approximately 8-10 minutes and whisk in shredded cheese.
  5. ENJOY without guilt!

 

 

Deviled Eggs
One hard boiled egg...remove yolk and mix with 1 Tablespoon plain Greek yogurt, 1/2 teaspoon yellow mustard, a pinch of dried or fresh dill, salt and pepper to taste, and topped with chopped green onions.
Intermittent Day Eating, Recipes, Uncategorized, Vegetable Recipes

10 Unique 100 Calorie Snacks that Satisfy

Dear Diary,

It’s 3:00 pm and I feel that familiar rumble in my belly telling me it’s snack time. I open the fridge, I open the freezer, I look in the pantry…then I head back to the fridge. Hmmm…I see cheese. I love cheese. I can eat a lot of cheese. I saw some crackers in the pantry. I can eat a lot of cheese and crackers. Yikes, better not get that started. What else, what else? Apples, melon, sliced red bell peppers, carrots, greek yogurt? Argh! None of these snacks are appealing all on their own. I need something more satisfying, pronto!

If I could reverse time, a good plan would have been…to have a plan. A little planning ahead, before cravings and hunger strike, helps to not eat a snack that is as calorie dense as a meal. Snacks can mean trouble. A lot of planning goes into meals, but little planning or thought goes into snacks. I must avoid panic snacking or risk taking a full cracker box to an empty cracker box!

If I restart an Intermittent Day Fasting Plan such as 5:2 or 4:3, these snack ideas could also help me get through those rough days. The recommendation is 500 calories for women and 600 calories for men on low calorie days. If I put five of these snacks together, a 500 calorie day is looking a lot less intimidating. This is a huge revelation, Diary, HUGE!

Pickled Veggie Spring Rolls  Simply thin slice carrots, bell peppers, and cucumber and soak in the juice of a jar of pickles, jalapenos, or yellow banana peppers overnight to "pickle" them. Take a spring roll wrapper and run it under water. Fill the middle of the wrapper with a romaine lettuce leaf and the pickled veggies. Tightly fold over one side of the wrapper, fold in both edges, and roll up the rest. Cut in half and make a second one the same way. For extra kick, tuck in a few jalapenos!

Pickled Veggie Spring Rolls
Simply thin slice carrots, bell peppers, and cucumber and soak in the juice of a jar of pickles, jalapenos, or yellow banana peppers overnight to “pickle” them. Take a spring roll wrapper and run it under water. Fill the middle of the wrapper with a romaine lettuce leaf and the pickled veggies. Tightly fold over one side of the wrapper, fold in both edges, and roll up the rest. Cut in half and make a second one the same way. For extra kick, tuck in a few jalapenos!

Apple Slices with Pumpkin Pie Dip Slice half of a medium sized apple. To make the dip mix 1/2 tablespoon light cream cheese, 1/8 cup canned pumpkin, 1/2 teaspoon honey, and sprinkle in cinnamon and nutmeg to taste.

Apple Slices with Pumpkin Pie Dip
Slice half of a medium sized apple. To make the dip mix 1/2 tablespoon light cream cheese, 1/8 cup canned pumpkin, 1/2 teaspoon honey, and sprinkle in cinnamon and nutmeg to taste.

Mini Pepperoni Pizza Half an Oroweat Sandwich Thin, 1 tablespoon pizza sauce, 1 laughing cow cheese wedge, 3 Hormel Turkey Pepperoni slices, mild banana pepper rings, and sprinkled with dried oregano. Pop it in the toaster oven for a couple of minutes and voila...you just got your pizza fix!

Mini Pepperoni Pizza
Half an Oroweat Sandwich Thin, 1 tablespoon pizza sauce, 1 laughing cow cheese wedge, 3 Hormel Turkey Pepperoni slices, mild banana pepper rings, and sprinkled with dried oregano. Pop it in the toaster oven for a couple of minutes and voila…you just got your pizza fix!

Deviled Eggs One hard boiled egg...remove yolk and mix with 1 Tablespoon plain Greek yogurt, 1/2 teaspoon yellow mustard, a pinch of dried or fresh dill, salt and pepper to taste, and topped with chopped green onions.

Deviled Eggs
One hard boiled egg – remove yolk and mix with 1 Tablespoon plain Greek yogurt, 1/2 teaspoon yellow mustard, a pinch of dried or fresh dill, salt and pepper to taste. Add yolk mixture back inside the white and top with chopped green onions and a little dill.

Turkey Roll-ups Two slices of turkey wrapped around a laughing cow cheese wedge, a sliced Persian cucumber, and sliced bell peppers. A very satisfying 100 calories!

Turkey Roll-ups
Two slices of turkey wrapped around a laughing cow cheese wedge, a sliced Persian cucumber, and sliced bell peppers. A very satisfying 100 calories!

Light Babybel Cheese & Rice Crackers One mini light Babybel with 7 Simply Balanced brown rice crackers. A quick fix for crunchy, salty goodness!

Light Babybel Cheese & Rice Crackers
One mini light Babybel with 7 Simply Balanced brown rice crackers. A quick fix for crunchy, salty goodness!

Cottage Cheese with Chopped Veggies 1/2 cup of low-fat cottage cheese with chopped veggies (carrots, celery, bell peppers) and a little black pepper.

Cottage Cheese with Chopped Veggies
1/2 cup of low-fat cottage cheese with chopped veggies (carrots, celery, bell peppers) and a little black pepper.

Organic Rustic Bean & Vegetable Soup One piping hot cup topped with freshly sliced green onions will warm you up and fill you up.

Organic Rustic Bean & Vegetable Soup
One piping hot cup topped with freshly sliced green onions will warm you up and fill you up.

Chocolate PB2 on Ezekiel Bread Toasted Ezekiel bread topped with 1 Tablespoon PB2 Premium Chocolate mixed with 1/2 Tablespoon water.

Chocolate PB2 on Ezekiel Bread
Toasted Ezekiel bread topped with 1 Tablespoon PB2 Premium Chocolate mixed with 1/2 Tablespoon water.

Spicy Hummus with Celery & Bell Peppers 4 tablespoons of HOPE Organic Spicy Avocado Hummus (Costco) with celery and bell peppers.

Spicy Hummus with Celery & Bell Peppers
4 tablespoons of HOPE Organic Spicy Avocado Hummus (Costco) with celery and bell peppers.