!!Healthy Recipes that Taste GOOD!!

How many times have you followed a healthy recipe with the disclosure "No one will be able to tell the difference!" only to make it yourself and be disappointed? Deviled eggs with Greek yogurt DOES NOT taste like those made with mayo! Sorry, they just don't. They're not awful, but they are not what you are expecting.

There is nothing wrong with substituting ingredients to make a dish better for you, but don't make the claim that it will taste exactly the same if it doesn't. There are some recipes that are great at masking the "healthy", but certainly not all of them. By the way, I feel it's a bad message to hide the fact that it is a healthy version. We should embrace and support the fact that we are choosing to make healthy foods for ourselves and our loved ones. Someday our friends or kids will want to make the same dishes they had at your home. It's better for them to know that those great brownies you made were with applesauce, not vegetable oil. That the mac n cheese was made with cottage cheese, instead of a ton of cream, or those yummy mashed potatoes were mostly cauliflower! Own up to the healthy! It will be the norm in time. Especially if you are consistent at home!

So, without further ado the following are several recipes that I have made myself over the years that have become norms in my household. Some are original and some are reworked healthier recipes.  I'll admit when recipes taste "authentic", or when they have become a new but equally enjoyable favorite.

Broccoli Tots: A New Favorite!

When I saw the recipe for these I had to try them! With a picky toddler, I am always looking for inventive ways to incorporate veggies into our meals. These are a great way to do just that!
These are an excellent substitution for tater tots. They are not meant to replace potato tots in taste, but do provide the same fun side-dish shape that kids enjoy....adults too :)

Ingredients

12 ounces broccoli, cut into small florets
¼ cup scallions, thinly sliced
2 large garlic cloves, finely diced
⅔ cup shredded cheddar cheese
1 organic egg, beaten
⅔ cup bread crumbs
Salt & pepper
Optional: For dipping try 2 tsp Sriracha for added spice and flavor, or mild salsa for sensitive taste buds.

Preparation

Preheat oven to 400 degrees.

Fill a medium saucepan with water and bring to a boil. Aggressively season with salt. Blanch the broccoli in boiling water for about two minutes. Drain and finely chop the cooked broccoli. In a mixing bowl, add broccoli, scallions, garlic, cheddar, egg, and bread crumbs. Optional: Add hot sauce of choice. Mix well and chill in the refrigerator for 15–20 minutes.

Spray a nonstick baking sheet with nonstick spray. Shape the mixture into tot shapes and spread them evenly on the sheet.

Bake for 8–9 minutes. Flip and then bake for an additional 8–9 minutes on the other side until golden brown.

Mashed Cauli-Potatoes:

Mashed potatoes where always a staple in my house growing up, and is just as loved now with my family, but they can be heavy and have unwanted calories after adding butter or sour cream. This recipe provides the delicious taste of the original but with more variety of nutrients and a much lighter consistency. It's not 100% authentic, but it really is a surprising close second. Please give them a try. I think you'll really enjoy it!

You can also use just cauliflower, but it can get a bit watery. The potatoes help hold the creamier consistency.

Ingredients:
1 Cauliflower Head
3 or 4 Medium Sized Potatoes (whatever kind you would use for mashed potatoes).
2 Tbsp of Butter (we use Brummel and Brown, a healthier yogurt based butter).
Salt and pepper to taste ( we have also added garlic powder for added taste).
Preparation:
Steam the cauliflower until tender enough to easily put a fork in. Peel and boil potatoes to the same tenderness (ready to mash). Mash the potatoes half way, add cauliflower and continue mashing until desired consistency. Add butter, salt and pepper. Mix and serve.


7 Layer Dip: Original Take on a Favorite.

This recipe is one I have been putting together for years, and always get requests for it! I use it often for pot-lucks and/or gatherings because it's easy to make and serves a lot of people. It's a great and very tasty way to bring veggies and lean meat into a dish. Admittedly, it does have a bit more calories, as it functions more as a dip then a meal, but the ingredients are all available in low-calorie options and can be substituted to fit your own palate.

Ingredients:
1 lb lean, ground turkey (substitute with rice/grain for vegetarian dish)
2 cans of plain black beans
1 large container of plain Greek yogurt
4 cups shredded low-fat cheddar/jack cheese
2 cups chopped tomatoes
1/2 cup chopped scallions
1/2 cup diced shallots (shallots give off more flavor, but regular yellow onion will also work).
2 sliced avocadoes (I have also used black olives or shredded carrots for less fat options).
3 crushed garlic cloves
2 tsp cumin
1 bag of tortilla chips (your preference)
Preparation:
In a medium sized bowl mix the ground turkey with the shallots (onion) and garlic cloves. Transfer mix to a medium pan with cooking spray. Cook until thoroughly browned. Spoon out turkey to evenly cover the bottom of a 2 or 3 inch deep square serving dish. This is your 1st layer.
Next, heat up the black beans in a sauce pan, add cumin. Mix until warmed. Pour beans over ground turkey in the serving dish. This is layer 2.
Layers 3-7 are next. With a cake icer or spatula carefully smooth the Greek yogurt over the layer of black beans. Next sprinkle the cheese evenly over the yogurt,  now lay out the avocado slices across the dish, then sprinkle the chopped tomatoes, and lastly sprinkle the scallions. Dish is ready to serve with tortilla chips for dipping, or cover and store in refrigerator until ready to serve.

Flourless Peanut Butter Cookies!
(Seriously, no flour needed!)

Ingredients:
1 cup Peanut Butter
1 egg
1 cup sugar (Healthier option: substitute sugar with  a banana, or honey!)

Preparation:
Mix all ingredients well until you have a consistent dough. Form into 1 inch rolls and place on a non-stick baking sheet (or lightly spray with healthy cooking spry like vegetable oil).
Bake at 350 for 9 to 12 minutes. Voila!

Beauty Full Nutrition

For decades the phrase "You are what you eat" has been used to describe the influence our food and drink choices have on our bodies and our minds.  And by now we should know that the phrase comes from a place of truth. It can be easier to bounce back from unhealthy dietary choices in our youth, but as we age those years can take their toll on our insides, and our outward appearance.

We've all had those days where we know our bodies are craving a salad or a cleanse of some sort....usually after a day or two of unhealthy eating & drinking. For many others you may be living a healthy lifestyle; exercising, maintaining a healthy weight, but still can't seem to kick that lingering fatigue and upset stomach, or clear up those lines, blemishes, and other skin concerns no matter how much water you drink!

While exercise and eating right are necessary for being healthy, choosing the right healthy foods is also very important to how you look and feel, so here are some dietary suggestions to point you in the right direction.

Berries ~ We all know these juicy little bits are good for us! Loaded with vitamin C for immune support, “nature’s candies” are anti-aging superfoods that can help give you a brighter complexion and healthier hair. Research published in the Annals of Neurology even states that berries may ward of mental decline in older women!                       

Avocados ~ These silky smooth “fruits” not only taste delicious, but are filled with skin friendly mono- and polyunsaturated fatty acids! MUFA’s  help give that smooth and supple look, while PUFA’s work inside-out to protect your skin from sun damage and inflammation. Eat in moderation though. Avocados are  high in fat! The good fat, but that still means more calories, so enjoy in moderation.

Flaxseed ~ These babies are a staple for inside and outside health! Those with skin concerns, such as eczema and other conditions will benefit from the great source of omega-3 fatty acids.. Eat flaxseeds ground or meal to aid in brain function, heart health and to boost your digestive system.

Quinoa ~ A gluten free, ancient grain, Quinoa contains anti-inflammatory properties. It is high in protein, dietary fiber and essential amino acids. The protein quality is very high making it an excellent choice for vegetarians/vegans. Easy to digest, it will leave you feeling great on the inside while rejuvenating your skin on the outside!

Greek Yogurt ~ “Regular” yogurt has nothing on this! While all yogurts are filled with probiotics for gut health, and calcium for bone support, Greek yogurt has almost double the protein, fewer carbs, and less sodium than regular yogurt! That kind of internal health will radiate on the outside! Be mindful of added sugars, fruit juice and syrups that add unwanted calories. Instead, add fresh berries, nuts, or granola for extra anti-oxidants, nutrients, and fiber.