Yummy Fish Tacos

When I saw the recipe for this fish taco, I wasn't too sure it was going to be very good. I had never heard of cinnamon in a fish taco, but I have to admit that it was delicious. My guy thought it was just "OK", but I have a feeling he didn't go into it with an open mind. Early in the day, when I told him I was making fish tacos for dinner, he said, "Gross!" When I asked him if he had ever had fish tacos he told me no. So he just has something in his head where he thinks fish tacos are gross. Oh well, as long as he finds them edible, I will continue to make them because they are great!

My Guy's rating*: 3

Healthy Fish Tacos With Chipotle Cream Sauce
1 c. nonfat sour cream
1/4 tsp. salt
2 canned chipotle chiles in adobo, seeded and minced
1 tbsp. butter
1 c. chopped onion
1 c. chopped tomato
1 tsp. ground cumin
1/2 tsp. ground cinnamon
1/2 tsp. salt
4 cloves garlic, minced
3 tbsp. chopped cilantro
1 lb. tilapia
2 tbsp. lime juice
1 tsp. lime zest
4 fat free/whole wheat tortillas, wrapped in foil and warmed in oven
Additions:
corn
black beans
cabbage
lettuce
lime slices
scallion

Mix first 3 ingredients in small bowl, set aside.

In a skillet, saute for 5 min. the next 8 ingredients (butter to cilantro). Add fish, cover and cook 3 min. or until opaque.

Remove from heat and stir in lime juice and zest.

Have any additional condiments in separate bowls and let each person "build" their own taco.

*rating out of 5
Source: http://www.recipezaar.com/Healthy-Fish-Tacos-With-Chipotle-Cream-101955
By: crispychick

DAILY FOOD FACT

Blueberries

Blueberries are full of nutrients and flavor while being low in calories. They grow on a shrub that belongs to the heath family, which includes cranberries and bilberries. Blueberries grow in clusters. They range in size from that of a small pea to a marble. They are deep in color, ranging from blue to maroon to purple-black, and feature a white-gray waxy "bloom" that covers the surface serving as a protective coat. The skin surrounds a semi-transparent flesh that encases tiny seeds. In a research done at Tuft's University, blueberries came out on top, rating highest in antioxidants out of 60 analyzed fruits and vegetables. While wine, particularly red wine, is becoming known as a cardioprotective due to its high levels of antioxidant anthocyanins, a recent study found that blueberries deliver 38% more of these free radical fighters. In laboratory animal studies, researchers have found that diets high in blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia, while improving the motor skills and learning capacity of aging animals, making them mentally equivilant to much younger ones. Blueberries can help aid in gastrointestinal health, while relieving both constipation and diarreah. They also protect against certain cancers such as colon and ovarian.

Blueberries 1.00 cup 145.00 grams 81.20 calories
Nutrient	Amount	DV (%)	Nutrient Density	World's Healthiest Foods Rating
vitamin C	18.86 mg	31.4	7.0	very good
manganese	0.40 mg	20.0	4.4	very good
dietary fiber	3.92 g	15.7	3.5	very good
vitamin E	1.46 mg	7.3	1.6	good

World's Healthiest Foods Rating	Rule
excellent	DV>=75%	OR	Density>=7.6	AND	DV>=10%
very good	DV>=50%	OR	Density>=3.4	AND	DV>=5%
good	DV>=25%	OR	Density>=1.5	AND	DV>=2.5%

Source: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8

Blueberry Pancakes

My guy's little sister stayed the night at our place, so I got up early to make a nice breakfast (too bad we didn't have enough time to enjoy it before we had to take her to bible school). I made thick, moist blueberry pancakes, figuring this would be a good way to sneak in some fruit. Once again, I used ground oatmeal in place of half of the flour because it not only cuts calories, but it makes the pancake more moist. Both my guy and I thought they came out delicious, unfortunately his little sis isn't a fan of blueberries. Oh well, I tried. But I did trick her and my guy into eating egg whites! They couldn't even tell that they weren't whole eggs. For every whole egg, I put 2 egg whites. I added a splash of milk, scrambled them, and topped them with a little 2% cheddar. They tasted just like whole eggs.

My Guy's rating*: 4

Oatmeal Blueberry Pancakes
1 1/4 c. ground oatmeal (I use my coffee bean grinder)
3/4 c. whole wheat flour
3 1/2 tsp. baking powder
1/4 tsp. salt
2 tbsp. honey
1 1/4 c. skim milk
2 egg whites, lightly beat
3 tbsp. melted light butter
1 c. fresh blueberries

Sift together oatmeal, flour, baking powder, and salt in a large bowl. In a separate bowl combine honey, milk, egg whites, and butter. Pour wet ingredients over dry ingredients and stir with wire whisk, careful not to over mix (batter should still be slightly lumpy). Stir in blueberries. Cook on medium low heat, if using a pan, spray with nonstick cooking spray after each set of pancakes. Flip once edges are dry and bubbles form on top. Serve with warm, light maple syrup.

*rating out of 5

What's the deal with...

Phytosterols

Phytosterols, or plant sterols, are a "cholesterol-like" compounds which occur naturally in nuts, seeds, whole grains, and plant-based cooking oils, such as olive, vegetable, canola, peanut, and sesame. Phytosterols have the same function as cholesterol in the body. Cholesterol is necessary component of cell membrane and required for the synthesis of sex hormones and vitamins, but when cholesterol levels are high in the blood, it is associated with heart disease. Diets rich in phytosterols are known to reduce cholesterol. A recent review of 84 scientific studies revealed that getting about 2 grams of phytosterols per day, either from enriched foods or from supplements, helped lower participants’ LDL by as much as 8.8 percent in most studies.Food manufacturers are now adding phytosterols in more and more products such as juice, yogurt, and spreads. The spread that I use (and find especially delicious) is Smart Balance Omega Light with Olive Oil.

Warm Pasta Salad with Italian Turkey Sausage

I found this recipe in Fitness Magazine, but when I saw eggplant was in it, I was worried neither my guy nor I would like this recipe very much. However, it seemed like a great way to get a little protein, some whole grains, and a whole lot of veggies in. So I gave it a shot. To my surprise, my guy actually liked it! I'm still not a big fan of squash in general. So next time I would probably use less eggplant. Not as simple to make, a lot more time consuming and involved. I'm not too sure how it's going to taste reheated.

My Guy's rating*: 3.5

Warm Pasta Salad with Italian Turkey Sausage
(I tweaked it a bit, plus I couldn't find Italian turkey sausage, so I just go lean, skinless turkey sausage)
Nonstick cooking spray
5 tbsp. olive oil (I probably ended up using 8 because 1 tbsp. isn't enough to brush all the veggies)
6 tbsp. red wine vinegar
2 garlic cloves, minced
1 tsp. dried oregano (I just used Italian seasoning)
3/4 tsp. salt
1/2 tsp. black pepper
4 plum tomatoes, halved lengthwise
1 eggplant (1.5 lb.), cut into 1/2 inch slices
1 large red onion, cut into 1/2 inch slices
2 hot or sweet Italian turkey sausages (I used smoked turkey sausage, I couldn't find the Italian)
8 oz. wagon-wheel pasta (I used whole wheat spirals)

Prepare charcoal grill with medium-hot coals or heat gas grill to medium-high (I used my cast iron grill and set it just above medium); coat rack with nonstick cooking spray. For dressing, whisk together 4 tbsp. of the oil, the vinegar, garlic, oregano, salt, and pepper. Set aside.

Brush tomatoes, eggplant, and onion with remaining 1 tbsp. of oil. Pierce sausages several times with the point of a small knife. Grill vegetables and sausages, turning often, 13 to 15 minutes, or until sausages are no longer pink and vegetables are crisp-tender.

Meanwhile, cook pasta according to package directions. Drain; place in a large bowl.

Remove vegetables from grill and chop into bite-size pieces; cut sausages into coins, then cut each coin in half. Add sausages and vegetables to pasta. Drizzle with dressing and toss to coat.

Nutrition Facts per serving:
382 calories, 12 g. protein, 36 g. carbohydrates, 23 g. fat (6 g. saturated), 4 g. fiber

*rating out of 5

DAILY FOOD FACT

Black Beans

Besides being full of good protein and fiber , black beans are a great source of a mineral called molybdenum. Molybdenum helps in detoxifying sulfites, which is a preservative found in foods like deli salads. Sulfites can cause headaches, stomach aches, and disorientation. But even if you’re not sensitive to sulfites, black beans offer a superior edge to other beans. In a study done by the Journal of Agriculture and Food Chemistry, the darker the beans seed coat is, the higher the level of antioxidant activity. Since black is about as dark as you can get, gram for gram, black beans have the most antioxidant activity. They are also chock full of complex carbohydrates and magnesium. The fiber in black beans has been shown to naturally help lower cholesterol and help keep blood sugar from rising to rapidly after a meal. Research published in Food Chemistry and Toxicology even suggests that black beans help lower the risk for cancer!

Spiced Up Iced Tea

Sometimes I can get tired of the same-old-same-old brewed iced tea. I need something exciting! Something with pizazz! I just made this iced tea the other day because I had a couple extra bags of chai tea. All I did was fill up my gallon jar with water (its best to use a container that has a lid that closes tightly), dropped in 2 bags of chai tea and 3 bags of regular Lipton tea, and just let it sit out in the sun all day. It's nice and refreshing with just a bite of spice (chai tea is a black tea consisting of a mix of cinnamon, cardamom, cloves, pepper, and ginger). I like it with a little squirt of honey, just to make it a little sweeter, but it would taste just as delicious plain. Just take a big drink and I guarantee you'll be saying, "Ahhh...".

Is It Chili In Here?

Last night my guy wanted me to make one of his favorite go-to meals: Chili and Rice. If he had it his way, we would just buy a can of Wolf chili, some quick cook white rice and we would be set! Like I was going to let that happen... So I went to the grocery store early and picked up some ingredients. To cut out some fat, I opted for some super lean ground turkey (97% lean), but I knew that my guy would notice if I just put ground turkey in, so I also got a pound of ground round (not as lean as sirloin, but we've had bad experiences with sirloin in the past). If your guy/you like turkey, choose that! It's way leaner. So when I got home from the grocery store, I mashed together, with my hands, the turkey and the ground round, put half in a tupperware in the freezer, and cooked it up. Then I just threw the rest of the ingredients into the crock pot, set it on low, and let it cook the rest of the day. Simple as that! Then about a half an hour before my guy got home, I cooked up some rice. When he came in, the first thing he mentioned was how good it smelled. I served him up a bowl of chili and rice and by the last few bites he was stuffed. So this meal went a long way. He still has enough for lunch for 2 or 3 days. It was a big winner, and he couldn't even tell there was any turkey in it. Next time I might try all turkey and see if he can tell...

My Guy's rating*: 4.5

Good-for-you Chili and Rice
(low in fat, high in fiber, high in protein)
1 lb. ground lean meat (ground turkey, or combo of turkey and round)
1/2 tsp. chili powder
1/2 tsp. cumin
1/2 tsp. black pepper
1/2 tsp. onion salt
1 small white onion, chopped
1 can black beans, drained
1 can kidney beans, drained
1 can pinto beans, drained
2 cans no salt added diced tomatoes, drained
1 can no salt added tomato sauce
1 can low salt tomato paste
2 tsp. chili powder
2 tsp. cumin
2 tsp. black pepper
2 tsp. onion salt
1 tbsp. hot sauce
toppings (2% cheddar, onion, avocado, light sour cream, cilantro)
*if you like it spicier, add more chili powder and hot sauce.

Add 1/2 tsp. chili powder, 1/2 tsp. cumin, 1/2 tsp. pepper, and 1/2 tsp. salt to meat. Brown meat in a pan with no added oil. Once meat is cooked, place in crock pot with onion, beans, tomatoes, sauce, pasted, and remaining seasonings. To cook within 3 hours, place on high. Otherwise, cook on low until ready to eat. Serve over brown rice.

*rating out of 5

DAILY FOOD FACT

Honey

Honey's benefits extend beyond its great taste. It is a great natural source of carbohydrates that provide strength and energy to our bodies. It is known for its effectiveness in instantly boosting the performance and endurance while reducing the muscle fatigue of athletes. It contains natural fruit sugars which play an important role in preventing fatigue during exercise. "The glucose in honey is absorbed by the body quickly and gives an immediate energy boost, while the fructose is absorbed more slowly providing sustained energy. It is known that honey has also been found to keep levels of blood sugar fairly constant compared to other types of sugar." It is also a powerful immune system booster. Honey’s antioxidant and anti-bacterial properties can help improve digestive system while helping you stay healthy and fight disease. For thousands of years, honey has been recognized as one of the most natural home remedies to treat a wide range of ailments and complaints. Its antiseptic properties inhibits the growth of certain bacteria and helps keep external wounds clean and free from infection. It is also able to absorb moisture from the air and promote healing. It is said to reduce not only swelling and pain, but also scarring. Honey is known for helping with sore throats, sleeplessness, and even hangovers! As one of natures sweetest gifts (literally!), honey is plays and important role in the lives and diets of people.

Source: http://www.benefits-of-honey.com/health-benefits-of-honey.html

Great Way To Save Money And Make Sure Your Leftovers Are Eaten!

I had leftover honey chicken sitting in my fridge from dinner last night. I didn't want to eat a hot lunch today (considering it's about 90-something degrees out), but I also wanted to get my protein, my fruit/veggie, and my whole grain in. I decided to make lowfat bistro style chicken salad, but since I don't like the taste of mayo, let alone light mayo, I had to mask the flavor with a little bit of honey, which was no big deal since I was making it out of HONEY chicken. So to make a perfect single portion of chicken salad, I took a few grapes, a stalk of celery, a little onion, and a chicken breast and VOILA! If you have ever had pre-made chicken salad from Kroger's or HEB, I promise, this is just as good (only you get the added benefit of knowing EXACTLY whats going in your mouth)!

My Guy won't eat any kind of meat salad,
so My rating* is: 3.75
(It's only not a 4 because I don't like light mayo much.)

Lowfat Bistro Style Chicken Salad
1 honey chicken breast (or any other cooked chicken breast)
10 grapes, halved
1 stalk of celery, cut down the middle and sliced
1 tbsp. red onion, finely chopped
2 spoonfuls of light mayo
1 tsp. honey
dash salt and pepper

Super simple. Shred the chicken breast. Mix in remaining ingredients. Eat on whole grain bread or crackers and enjoy! (Makes enough for 1 or 2 sandwiches)

*rating out of 5

These Summoned The F-Bomb

This morning I decided to let my guy sleep in while I got up and made breakfast. I made coffee and eggs, but my main dish was going to be banana crunch muffins. I looked up a recipe that called for white sugar and enriched flour and thought, "How can I modify this recipe without giving it that 'THIS HAS BEEN MODIFIED' flavor?" I figured I would just go with my gut and see how it comes out. So I mixed up my little concoction, substituting some of the sugar for honey and all purpose flour for a combination of ground oatmeal* and whole wheat flour. As they were just finishing up baking, I went and woke my guy up. The first words that came out of his mouth were, "Something smells awesome!" His guess was pancakes. So I served him up a big cup of coffee, a mound of eggs, and two muffins. He took one bite of his muffin and said, "These are F-ing awesome!" (only not as mild, lol). He told me he didn't really like muffins because they were dry, but these came out super moist and rich (and delicious!). The honey and the oatmeal are what kept them so moist. He said these are DEFINITELY a do again!

*I just took oatmeal and ground it in my coffee grinder till it was super fine. If you don't want to use oatmeal (they probably won't come out as moist) you can just use whole wheat flour instead.

My Guy's rating*: 4.5

F-ing Awesome Banana Crunch Muffins
3/4 c. ground oatmeal
3/4 c. whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
3 bananas, mashed
1/2 c. honey
1/4 c. white sugar
2 egg whites, lightly beaten
1/3 cup light butter, melted
3 tbsp. packed brown sugar
1 tbsp. ground oatmeal
dash ground cinnamon
1/2 tbsp. light butter, melted

Preheat oven to 375 degrees. Lightly grease 12 muffin cups, or line with muffin papers.

In a large bowl, mix together oatmeal, flour, baking soda, baking powder and salt. In another bowl, beat together bananas, honey, sugar, egg whites and melted butter. Stir the banana mixture into the flour mixture just until moistened. Spoon batter into prepared muffin cups (about 1/4 c. batter in each muffin cup).

In a small bowl, mix together brown sugar, oatmeal, and cinnamon. Stir in butter until mixture is crumbly. Sprinkle topping over muffins.

Bake in preheated oven for 18 to 20 minutes, until a toothpick inserted into center of a muffin comes out clean.

*rating out of 5

Popeye Would Be Proud

Since I made pizza with spinach last night, I decided to use the rest of my bag of spinach before it got all wilted. I made a delicious spinach and strawberry salad with honey chicken and brown rice. I wasn't sure how the meal was going to go with my guy, considering he's more of a barbecue and corn kind of guy, but he liked it. He said the strawberries with the spinach was the best part, which came as a surprise to me. I guess we'll be eating more spinach from now on.

My Guy's rating*: 3.5

Honey Chicken
2 tbsp. light butter (I use Smart Balance Omega Light. Its just as good as regular butter!)
3 tbsp. honey
1/2 tsp. balsamic vinegar
dash of salt
4 boneless, skinless chicken breasts

Heat oven to 350 degrees. Melt together butter, honey, balsamic vinegar, and salt. Place each chicken breast on a square of foil. Evenly distribute honey mixture over each chicken breast (make sure ends of foil are up, making a sort of bowl so that the honey mixture doesn't drip all over). Fold foil, place chicken on a cookie sheet. Bake for 35 to 40 min. Lightly drizzle with honey before serving.

Strawberry Salad
1 package of strawberries, quartered
1 2 oz. bag of chopped walnuts
1 bag of fresh spinach
2 tbsp. balsamic vinegar
2 tbsp. canola oil
1 tsp. honey

Combine strawberries, walnuts, and spinach (if your planning on mixing in the dressing first, put it in a big bowl, otherwise just place servings directly on plate or bowl and drizzle with dressing before serving). Whisk or blend together vinegar, oil, and honey. Drizzle salad with the desired amount of dressing and serve. Simple!

*rating out of 5

Sneaky Pizza

I always know my boyfriend is going to like a meal when I can hear him saying, "It smells SO good!" the whole time I'm cooking. Since he refuses to eat fruits and vegetables (at least knowingly), I decided it was time to sneak some veggies into his meals. I made this pizza by hiding the "bad" veggies under all the sauce and good toppings, and you could hardly tell they were there! The taste of this pizza was great, it kind of tasted like a supreme pizza, minus all the fatty sausage. I just wish I would have sprayed the pan first because the crust stuck a little. All in all, fabulous pizza!

My Guy's rating*: 4

Cassie's "Sneaky" Pizza
Sauce:
1 can tomato sauce
1 can tomato paste
1/2 tsp. Italian seasoning

Crust:
2 1/3 c. whole wheat flour
1/3 c. all purpose flour
1 (.25 oz.) package active dry yeast
1 tsp. salt
1/2 tsp. Italian seasoning
1 tbsp. honey (or white sugar)
2 tbsp. oil
1 - 1 1/3 c. warm water

Toppings:
2 - 3 c. fresh spinach
.15 lbs. thinly sliced Canadian bacon
3 Roma tomatoes, chunked
1/2 small red onion, thinly sliced
2 c. pizza cheese

Combine tomato sauce, paste, and Italian seasoning in a small pot and simmer while preparing crust.

Combine flour, yeast, salt, and Italian seasoning in a large bowl. Mix in honey, oil, and warm water (may have to use hands, it's pretty thick). Roll out on a lightly greased pizza pan or cookie sheet, depending on how thick you want the crust to be.

Evenly top with spinach. Spoon over sauce and spread evenly. Top with 1 1/2 c. cheese. Evenly distribute Canadian bacon, tomato, and onion over the top. Top with remaining cheese. Bake at 375 degrees for 20 min. Broil on high 2 additional min. Cool, slice, and enjoy!

*rating out of 5