Browsing Tag

weight loss

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.

Breakfast Recipes, Recipes, Uncategorized, Vegetable Recipes

Mushroom Spinach Spaghetti Squash Strata

Dear Diary,
Whether it’s called a frittata, quiche or strata…it all has to do with eggs in some sort of casserole form. Eggs have so many good qualities that I have to agree with the commercials that boast their incredible, edibleness. Eggs are an inexpensive form of protein that are easy to prep in a variety of different ways. They contain tons of vitamins, minerals and nutrients including selenium, choline, and essential amino acids. Be sure not to short yourself by ditching the yolk! It’s good for you and does not increase cholesterol or risk of stroke…in fact some studies show it’s quite the opposite.
This recipe is packed with protein, veggies, and flavor and is very versatile. Keep it vegetarian or add in a little uncured bacon for additional flavor and protein. You can also play around with adding or swapping out vegetables depending on taste preference and availability. The best part is that it’s perfect for any meal and tastes great warmed up the next day too. For me, leftovers are an easy and fast way to get in a veggie packed meal when I have little time.

Bon appétit!

Mushroom Spinach Spaghetti Squash StrataMushroom Spaghetti Squash Quiche - Diary of a Dietitian
Crust:
  • 1 medium spaghetti squash, about 2.5 lbs
  • 1/2 tsp dried thyme
  • 2 cloves fresh garlic, crushed
  • 1/4 tsp salt
Filling:
  • 3 cups cremini mushrooms, sliced
  • 1 medium onion, finely chopped
  • 3 garlic cloves, crushed
  • 2 cups fresh spinach, chopped, packed tight
  • 6 large eggs
  • 1 cup feta or goat cheese
  • 1 cup low-fat cottage cheese
  • 1 tsp onion or garlic powder
  • 1 tsp dried thyme
  • 1/2 tsp salt
  • 3/4 tsp freshly ground black pepper, divided
  • Cooking spray
Directions
  1. Preheat oven to 400 degrees F. Cut squash in half and place face side down on a baking sheet lined with parchment paper or foil. Bake for 30 minutes, remove from the oven and set aside to cool until safe to handle.
  2. In the meantime, preheat large skillet on medium-high heat and spray with cooking spray. Add mushrooms and saute for 5-7 minutes. Add onion and garlic and cook for 2 minutes, stirring frequently. Add spinach, 1/2 tsp thyme, 1/2 tsp salt and 1/4 tsp black pepper and saute until spinach is wilted. Remove from heat and set aside.
  3. To make the crust, remove seeds from the spaghetti squash and separate flesh into strands using a fork. Transfer to a medium bowl along with 1/2 tsp thyme, garlic, and salt; mix to combine. Transfer to a deep oven safe dish that has been sprayed with cooking oil and press evenly onto bottom and sides using your hands. Set aside.
  4. In a large bowl, whisk together eggs, cottage cheese, feta/goat cheese, mushroom kale mixture, 1 tsp onion or garlic powder, 1 tsp thyme, 1/2 tsp salt and 1/2 tsp black pepper and mix to combine. Pour into prepared crust and flatten with spatula.
  5. Bake in 400 degrees F oven for 50 mins or until the knife inserted comes out clean. Allow to cool and set for 10 mins. Cut into 8 slices and serve hot.
Tips: Any dark, leafy greens like kale can be used in place of the spinach. Use fresh thyme if you it available.
Kale and Mushroom Spaghetti Squash Quiche

Adapted from an ifoodreal recipe. Pictures from www.ifoodreal.com.

 

 

 

Coconut_almond_energy_cookies
Motivation & Inspiration, Recipes, Sweets & Treats Recipes, Uncategorized

Tracy’s Chocolate Chip Moxie Cookies

Dear Diary,

Sometimes specific people are placed in your life at just the right time. They bring with them something you might not have even known you needed. They are like a magical unicorn, you’re positive they don’t exist, and then there they are in front of you. I like to think these unicorns appear when either good karma circles back around or the universe is prepping me for something difficult in my future. Most likely it’s a combination of both.

I recently met one of these rare, magical unicorn type people and she came along with one of the most healthy, and more importantly, delicious cookie recipes. She not only sparked my new love for essential oils, she also helped me find my way back to my blog and the kitchen. These cookies are that good! If they can renew my passion for sending ripples of health and wellness out into the world, what can they do for others?

What makes these cookies so great? Simply put, it’s the marriage of flavors from key ingredients like coconut oil, pure maple syrup, vanilla extract, and cinnamon that set it apart from the cookie crowd. The moxie part is the health benefits…and I kind of love the word moxie. One way moxie is defined is the ability to face difficulty with spirit and courage. We all need moxie when it comes to our health and wellness. For some super-food moxie, this recipe calls for almond flour versus wheat flour which makes this cookie packed with protein, monounsaturated fats, and B vitamins.

Chocolate Chip Moxie Cookies

1/2 cup coconut oil

1/2 cup pure maple syrup

diary_of_a_dietitian_power_cookies

These 9 ingredients are what make Moxie Cookies amazing!

1 whole egg, 2 egg whites

2 teaspoons pure vanilla extract

3 cups almond flour

1 teaspoon baking soda

1/2 teaspoon salt

1 teaspoon ground cinnamon

1 cup dark chocolate chips

Directions:  In a large mixing bowl, combine coconut oil and maple syrup. Mix with a hand mixer, add eggs and vanilla, blend well. In a separate bowl, combine almond flour, baking soda, salt, and cinnamon. Mix dry ingredients into wet ingredients 1/2 cup at a time. Stir in chocolate chips. Drop a heaping tablespoon full of cookie dough onto a cookie sheet and push down lightly to form a cookie shape. Dough will be more moist/sticky than dough made with other types of flour. Bake at 375 degrees for 12-14 minutes depending on size of cookie. Makes approximately 27 cookies.

Tips:  Do not use other types of “flour” as they do not interact the same with the moist ingredients. Believe me, I ran out of almond flour and tried to sub in half coconut flour…the result was a dry, bland cookie. Almond meal will give the cookies a more gritty texture, it’s best to use finely sifted almond flour. I have used Blue Diamond brand almond flour from Costco as well as Simply Balanced from Target with good results. I use Pink Himalayan sea salt, this is why the salt has a pink hue in the photo of ingredients. Any fine salt will work in this recipe. These cookies are high in protein with a good amount of healthy fats. They are a very satisfying snack and can be gluten free if the chocolate chips are switched out. I recently made a double batch and froze half of the cookies with good results on the texture.

Recipe used with permission from my magical unicorn friend, Tracy Schwartz. Thank you Tracy!

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.

Summer Salad from Diary of a Dietitian
Salad Recipes, Uncategorized

Avocado, Strawberry & Goat Cheese Salad

Dear Diary,

School is out and so are the fresh fruits and vegetables! Summer is the best time to eat perfectly ripened, juicy berries loaded with vitamins, minerals and antioxidants. Many years ago, I was with my friend Pam in Las Vegas and we went to the crepe place in Paris (the casino that looks like the Eiffel Tower). We ordered triple berry crepes and as we ate she said, “Oh man, this tastes like summer in my mouth!” It was winter in Michigan at the time and a little taste of summer in Vegas was something we both needed.

Over the years, I have thought of her saying that and how much food is a part of our seasons. Apples, pumpkins, and cinnamon are as much a part of Fall as the leaves changing on the trees. Winter makes me crave veggie laden soups and stews that have cooked all day in the slow cooker. Summer is reserved for salads, berries, and refreshing iced tea. This salad bursts with freshness, crunch and creaminess that is a virtual summer party in my mouth.

Bolthouse Farms makes an exceptional line of yogurt based salad dressings that have become my go to when I don’t have time to whip up something homemade. Their Mango Chipotle, at 40 calories for 2 tablespoons, is the perfect compliment to any fruit based salad. Bolthouse Farms dressings are found in most major grocery stores in the refrigerator section.

Avocado, Strawberry & Goat Cheese Salad

  • Mixed Salad Greens (Spinach, Romaine, Kale, Arugula)
  • Avocado, sliced
  • Strawberries, quartered
  • Turkey Breast, chopped
  • Walnuts, chopped
  • Almonds, chopped
  • Goat Cheese, crumbled
  • Mango Chipotle Bolthouse Farms Salad Dressing

Directions: Built your salad and enjoy with a tall glass of unsweetened iced green tea! Mango, blueberries, and apples would be great add-ins to this salad.

Click here for more information about the health benefits of berries including weight loss and metabolism boost!

Fresh herbs can turn a so-so dish into a wow dish!
Recipes, Uncategorized, Vegetable Recipes

Fresh Herb Polenta with Mushrooms

Dear Diary,

Today I feel like the luckiest person in the world. I am writing to you from my new favorite spot in our little atrium herb and vegetable garden. When we moved in, the atrium was a dry dirt plot filled with overgrown plants. It was not an inviting place and had not been given any love for a long time. I knew it had so much potential and pictured fresh herbs, tomato and bell pepper plants, and beautiful flowers thriving. Now, with some sweat equity, help from my super handy Dad, and Pinterest, I am enjoying watching it grow.

One of my boys has been keeping a very close eye on the daily changes with our heirloom and yellow pear tomatoes as well as our orange and red bell peppers. We have picked leaves off of every fresh herb to smell them and he can now identify basil, mint, oregano, lemon thyme, and cilantro. I think it’s so important for children to learn about how food grows and to be able to prepare their own meals.

Herbs don’t just look and smell good. They also have a wealth of health benefits including protective polyphenols. Polyphenols are plant compounds with potent antioxidant and anti-inflammatory effects. With all these wonderful fresh herbs available, I decided to make a fresh herb polenta dish using other vegetables I had in the fridge. The herbs paired perfectly with polenta (also known as corn grits), goat cheese, zucchini and mushrooms. This recipe is versatile and a combination of fresh and dried herbs could easily be used depending on what is available. Bon Appetit!

Fresh Herb Polenta with Mushrooms

  • 3 cups water
  • 1 cup polenta (I used Bob’s Red Mill)
  • 1/2 teaspoon salt
  • 2 tablespoons butter
  • 2 ounces Goat Cheese
  • 1 tablespoon grated parmesan cheese
  • Fresh herbs such as oregano, thyme, garlic chives, and basil
  • 2-3 cups Cremini Mushrooms, quartered
  • 2 small zucchini, cut slightly larger than mushrooms
  • 1/4 cup thinly sliced onion
  • 1-2 cloves garlic, crushed
  • 1 tablespoon olive oil
  • 2 tablespoons sweet marsala wine
  • 1/2 teaspoon ground black pepper

Directions: Cook polenta according the package directions for making “cereal.” Bring water to a boil, add polenta and salt. Reduce heat to medium-low and cook for 5-6 minutes stirring occasionally. Remove polenta from heat, cover, and let stand for a couple of minutes. Stir in butter, goat cheese, parmesan cheese, and chopped fresh herbs. Cover polenta to keep warm while prepping the vegetables. In a small skillet over medium heat, add olive oil, onion, garlic, mushrooms, and zucchini. Saute for 5-6 minutes and add wine and black pepper. Continue to saute until vegetables are tender. Serve vegetable mixture over the polenta and top with more fresh herbs, goat cheese salt and pepper if desired.

Kung Poa Chicken Zoodles from Diary of a Dietitian inspired by Skinnytaste
Motivation & Inspiration, Recipes, Uncategorized, Vegetable Recipes

Just Do It Kung Pao Chicken Zoodles

Dear Diary,

After our one year anniversary, I did a fabulous disappearing act. POOF! What happened and where did I disappear to? Well, long story made short, I temporarily misplaced my motivation AND my inspiration. Yikes! I moved in for an extended stay at the Desperationville hotel. Maybe it was Exasperationville, located right next door. Whichever “ville” I was in, I spent my time there prioritizing anything and everything above my health and wellness. I forgot to lean into the things that improve my well being and help carry me through tough times.

Trips to the gym were sporadic at best, meals became less planned and more on the fly, eating became less intentional, and I stopped holding myself accountable by faithfully writing blog entries. I closed my eyes to all the inspiring people and gifts of motivation around me. Here I am, half way through April, needing to rip off the proverbial band-aid. JUST DO IT! No more excuses, no more telling myself lies about exercise, no more eating my feelings, and no more allowing myself to be sucked down into a chasm of negativity.

Life is full of peaks and valleys. March, along with a good chunk of April, was a giant valley for me. I have decided to join Nike (and all those gorgeous, fit looking people in their advertisements) and move back to Justdoit Town. By the way, people from Desperationville despise people from Justdoit Town. Don’t say I didn’t warn ya! Motivation and inspiration are something I’m rediscovering. It’s quite a treasure hunt but I can assure you that neither one is found at the bottom of a bag of chips or a glass of wine while plopped on the couch. Believe me, I checked…several times. If only binge watching The Mindy Project and House of Cards while eating chips burned calories!

A few key people and events have helped me to locate my mojo again. I started this blog so people could have a bird’s eye view into a Dietitians life so here is what helped me.  Step 1: I reread some of my past blog entries to hear my own voice telling me how to find my way back. My blog has truly become my diary, in which I can flip back through and use tools that have already helped me. Step 2: Get a little help from my friends. It’s so important to surround yourself with people who inspire you to be your best you. I am lucky enough to have several key people that help lift me up. Step 3: Give motivation to receive motivation. I have restarted counseling a friend on nutrition and I am in the planning steps of creating an exercise group in my neighborhood (motivated by my friend Jennifer O). Step 4: Read a life changing book written by an author that somehow has put many of my own thoughts into words. My friend Whitney sent me “Carry on, Warrior – The Power of Embracing Your Messy, Beautiful Life” by Glenndon Doyle Melton. I love her style of writing almost as much as what she has to say about navigating life. Step 5: Tell the people who inspire me how much they inspire and motivate me. I’m sticking with the “get and give” and “send and receive” policy. Step 6: Be kind to myself as I keep taking baby steps towards a happier and healthier me. In the wise words of a former client, “This shit ain’t easy.” Nope, nothin’ easy about it.

Today I successfully completed my first yoga class in a very long time. I finally started using My Fitness Pal app to log and track my food intake. I am about to complete my first blog post after an almost two month hiatus. My herb and vegetable garden sanctuary is well under way with actual herbs growing. Many thanks to my Dad who worked tirelessly on it while he was supposed to be on vacation. The sight of plants growing and thriving is such a positive thing for my soul. Finally, I bring you another delicious recipe called Kung Pao Chicken Zoodles for Two by Skinnytaste.

My friend Jennifer O was the driving force in making this recipe as we love to cook together and “talk the journey.” She needed to have a go-to zoodle (zucchini noodle) recipe and her comfort level was low before yesterday. She brought the zucchini, red bell peppers and her positive energy, while I supplied the rest. It turned out fantastic with a few minor tweaks. We used fresh grated ginger instead of the dried ginger, Siracha instead of chili paste, doubled the recipe so we would have plenty of leftovers for lunch, and squeezed fresh lime juice over the finished product. With only 277 calories for 2 cups, this will definitely be a future meal in both of our homes.

To make the recipe from skinnytaste.com click below

Kung Pao Chicken Zoodles for Two

Kung Pao Chicken Zoodles for Two from skinnytaste

Kung Pao Chicken Zoodles for Two from skinnytaste

Kung Pao Chicken Zoodles fresh from the kitchen of Diary of a Dietitian

Kung Pao Chicken Zoodles fresh from the kitchen of Diary of a Dietitian

 

Kamara Viau, RD
Self Care, Uncategorized, Weekly Diary Entry

Diary of a Dietitian – ONE YEAR BLOG-IVERSARY!

Dear Diary,

Today is the one year anniversary of Diary of a Dietitian! One year ago, I entered the worlds of Blogging, FaceBook, and Twitter in an effort to not only share nutrition information but to also feed a part of me that was slowly dying. In honor of this special day, I am going to write about how I let that happen and I continue to escape it. Sounds a bit morbid to write about a dying dream on your one year birthday Diary, but it needs to be shared. I think a lot of people let their dreams and aspirations slowly die. Not intentionally, of course, but more in an unnoticed, slowly seeping kind of way.

In 2003, I made a BIG move from Michigan to California. It was very cliche as I was moving mainly to be with a guy. That guy is now my husband, but it’s still unbelievable to think that I have lived in California for over 12 years. Before I moved, I had already secured a job with the growing dialysis company, DaVita. Coming from being a hospital Dietitian, I was excited to enter the complex world of dialysis. For 11 years, I thoroughly enjoyed my work along with getting married, having a couple of kids, and attempting to navigate finding balance within all of that.

Then something happened. I woke up one day in early 2015 and thought to myself, “This is not what I want to do any longer with my career.” Mmphf. If I no longer want to be a Renal RD, then what the heck do I want to be? Over the next 6 months, I thought about that quite a bit in the moments I would steal away for myself. When you have 2 small children, quiet moments of reflection and deep thought can be few and far between. I do my best thinking in the shower. It’s quiet (unless a child is pounding on the door), it’s excusable (everyone needs a shower), and it’s private (unless you live in a one bathroom place where everyone has to use the toilet as soon as your baby toe hits the shower mat). The point is, for many of us, there are not an abundance of moments to focus on dreams and aspirations. When there are, you’e tired as hell and all your brain can focus on is your pillow.

In February of 2015, I knew I wanted to change things up and I needed an outlet to figure out over time what that would morph into. Ta-da, Diary of a Dietitian was born with the help of my friend Sheryl. No big job change but a blog seemed like a great way to express my thoughts while I continued on the journey to my next career. This was a BIG step for me. I finally had something of my own that I created and was JUST FOR ME!

I knew that I wanted Diary of a Dietitian to have one main goal…to share my journey as a Registered Dietitian down the bumpy, imperfect road of health, wellness, and nutrition. I am passionate about being a champion of wellness for women, starting from teenagers right up to menopause. Women are the backbone of most families and in an effort to care for everyone else, they often forget to take care of themselves. Just because I am a Dietitian does not make me exempt from the pitfalls of womanhood. I am CONSTANTLY giving myself a proverbial slap in the face, followed by a self pep talk and then getting back on track.

I also want other people to understand that they are not alone in the struggle. Mental and physical wellness are not an easy feat for the majority of us and one has huge effects on the other. Once hormones, lack of support, stigmas, illness, lack of sleep, stress, caring for others (the list could literally go on and on) are added into the equation, these seem to be an impossible goals.

The key for each of us is to find what sustains us and RUN with it. There is no singular grand plan that will work for everyone. When I counsel people on weight loss and diet changes, I focus a lot on they feel. I am unconcerned about your current weight or how many pounds your doctor told you to lose or threats other health care professionals have made. I care about how you feel. Can you play with your kids or grand kids like you want to? Do you feel guilty when you eat and then eat more? Are you able to go to the beach with the rest of your family and dip your toes in the water? These are the goals that I am interested in helping my clients achieve.

After I moved with my husband and 2 kids an hour South of where we previously lived, I left the world of dialysis. That world gave me so much and I know I will always have it to go back to. I am now looking forward to what the next year brings in my career and it’s very exciting!

 

So, I leave you with this, Diary, on our one year anniversary (which was several days ago but I am just now able to finish this post). My goals for the next year to come are simple; support at least 10 people in achieving improved mental and physical wellness, educate myself on how hormones affect weight in women through their life stages, and sample 5 different diet/lifestyle programs. My goal is my dream with a 1 year deadline!

www.diaryofadietitian.net

Diary of a Dietitian – A goal is a dream with a deadline

 

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

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.