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Zucchini Pancakes

Ingredients:

• 2 medium zucchini, grated
• 1 egg
• 1 garlic clove, minced
• 1/4 c. basil, chopped
• 1 t. dried thyme grated zest of a small lemon
• 1/2 c breadcrumbs
• salt and pepper
• olive oil for the pan (less than 2 T.)

Toppings

• 1 c. (8oz) fat-free Greek yogurt
• 2 T. capers (optional)
• 2 T. sun-dried tomatoes-Not packed in oil (optional)

Directions:

1. Sprinkle the grated zucchini with salt and set in a colander to drain for 15 minutes. Squeeze out as much liquid as you can using your hands or the back of a spoon. The drier the zucchini, the better the cakes will stay together.
2. In a large bowl, mix together the beaten egg, garlic, basil, thyme, and lemon zest. Add the zucchini, breadcrumbs, and capers and sun dried tomatoes if using. Add salt and pepper to taste.
3. In a large non-stick skillet, heat some olive oil over medium heat. Scoop out about a half-cup of batter into the pan, spreading it out slightly.
4. Cook until the bottom is firm enough to flip. Cook on the other side until firm. Keep warm on a plate in the oven until all the cakes are cooked.
5. To serve, top with a dollop of Greek yogurt or your favorite pasta sauce.

These freeze well, too!

Servings: 2

Nutritional Information:

• Fat: 4.2g
• Carbohydrates: 32.5g
• Calories: 243.8
• Protein: 19.3g

Source: Sparkpeople

How to Eat a Healthy Diet

In order to keep yourself in the best shape possible, it's essential to eat a healthy diet. Find out exactly what you should be eating on a regular basis.

Healthy Diet: The Building Blocks
The U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services Food Pyramid. The pyramid updated in 2005, suggests that for a healthy diet each day you should eat:

• 6 to 8 servings of grains: These include bread, cereal, rice, and pasta and at least 3 servings should be from whole grains.
• 2 to 4 servings of Fruits and 4 to 6 servings of Vegetables. Most fruits and vegetables are naturally low in fat, making them a great addition to your healthy diet. A serving of raw or cooked vegetables is equal to 1/2 cup, a serving of fruit is 1/2 cup or a fresh fruit the size of a tennis ball.
• 2 to 3 servings of meat, poultry, fish, dry beans, eggs and nuts. For a healthy diet, the best ways to prepare beef, pork, veal, lamp, poultry and fish is to bake or boil them.
• Use fats, oils and sweets sparingly. No diet should totally eliminate any one food group, even fats, oils and sweets.

Healthy Diet: Eat Right and the Right Amount!

For more information you can go to www.myfoodpyramid.org

The Magical Cooking Technique That Will Get You to Eat Your Veggies

You think you hate vegetables? This foolproof and rather quick cooking technique will have you gobbling up those loather vegetables and begging for seconds.
So what's the secret?
Roasting!
Roasting concentrates the natural sugars in vegetables and caramelizes the outside, giving those humble vegetables a sweet, rich flavor, a crispy coating and a soft interior.

The technique is simple:

1. Empty out your crisper. Example: radishes, carrots, turnips, potato, zucchini, and onion.
2. Chop all the vegetables into small pieces (make them bite size is nice, but you can leave them larger.)
3. Spread them in a single layer on a baking sheet (Cover the pan with foil for easy clean up)
4. Sprinkle some salt, pepper and dried herbs then drizzle on some olive oil (about 2 tablespoons)
5. Put them in a 425 degree oven for about 20 minutes, then place them under the broiler for another 5 minutes or so (keep a close eye on the broiler so your vegetables don't burn)

More tips:

• Coat vegetables in your favorite vinaigrette or sprinkle on a flavored vinegar before baking.
• To more evenly coat your vegetables, place vegetables in a bowl and then drizzle on dressing, or herbs and oil. Mix well with your hands.
• Almost any vegetable works: onions, peppers, garlic, squash, zucchini, turnips, parsnips, carrots, celery, asparagus, broccoli, cauliflower, eggplant, green beans, mushrooms...you're only limited to your imagination.
• Make sure vegetables are roughly the same size to help them cook at the same time.
• Leave peels on vegetables for added nutrition.

10 Ways to Fit in Exercise

The benefits of regular exercise are unrivaled: Physical activity can help you lose weight and prevent a host of ailments, including heart disease, diabetes, and osteoporosis. Being fit also can help you stay mentally sharp.
While most people know they should exercise, you may not know where to start or how to fit it into a busy schedule. The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) recommend that healthy adults get at least 150 minutes of moderate-intensity aerobic activity spread out over 5 days a week.

Here are 10 Ways to Get in Exercise:

1. Be less efficient: People typically try to think of ways to make daily tasks easier. If you make them harder, you can get more exercise. Example: Bring in one bag of groceries from the car at a time so you can make more trips".
2. Shun labor- saving devices- Wash the car by hand rather than taking it to the car wash, push meow your yard instead of using the riding lawn mower.
3. Going somewhere? Take the long way- Walking up and down a few flights of stairs each day can be good for your heart.
4. Be a morning person- Studies show that people who exercise in the morning are more likely to stick with it.
5. Write it down- Weather morning, afternoon, or evening pick the time that is most convenient for you to exercise and write it down in your daily planner.
6. Watch your step- Investing in a good pedometer can help you stay motivated.
7. Hire the Right help- While weight training is important, if you don't know what you are doing you run the risk of injuring yourself or not being effective. You can by a weight-training DVD and follow along in your living room.
8. Keep records- Grab a diary or logbook, and every day that you exercise, write down what you did and for how long.
9. Phone a friend- Find someone who likes the same activity that you do, walking in the neighborhood, riding bikes, playing tennis and make a date to do it together.
10. Do what you like- Whatever exercise you choose, be sure it's one that you enjoy. You're more likely to stick with it if it's something you have fun doing rather than something you see as a chore.

If you can't fit 30 minutes a day into your schedule, get more exercise simply by being less efficient with your chores and adding a little extra walking distance in as you go.

10 Strategies for Success

Use these ideas to Meet Your Goals:

1. Start Small- The biggest mistake people make is accelerating too soon. You can't lose 20 pounds in a week! But you can lose one. Taking same steps will help you be more successful.
2. Get it on Paper- Whether setting your first goal, tracking daily progress, or sharing your deepest thoughts, writing things down crystallizes your ideas, exposes underlying fears, and paints an accurate picture of real life.
3. Focus on Everyday Habits- Healthy choices can become as natural as brushing your teeth or locking the front door. Build one habit, one action at a time.
4. Always see Your Goal- Goals need attention. They need to be seen and heard and thought of often if they ever hope to come true. So surround yourself with as many reminders as possible.
5. Be Consistent- Consistent action, no matter how small, has more power than you ever imagined.
6. Never Stop Learning- A healthy lifestyle is a process- a journey more than a destination. You can always learn more about nutrition, fitness and even yourself that can help you be just a little bit better tomorrow.
7. Come out of Seclusion- Support, information, a sense of shared experience, encouragement, advice, and a well-timed pep talk are all invaluable as you set off on your adventure.
8. Allow for Setbacks- Accept the fact right now that you will make mistakes, and that it can be a positive thing.
9. Trust Your Plan- You'll have up weeks and down weeks, and frustrating weeks that make no sense at all. Tools and strategies you're learning will help you build a plan that makes a healthier lifestyle.
10. Have Fun! Who says getting healthy has to be a chore, a burden to be endured or suffered through? This is an exciting adventure of self-discovery and building a meaningful life. Enjoy the ride!

Broccoli Everyone Will Love

Ingredients:

• 1 crown fresh broccoli, chopped, or 1 10oz bag frozen broccoli
• 1 lemon
• 1 T olive oil
• 2 Cloves garlic, minced

Directions:

1. Heat olive oil in a large saute pan with a lid over medium heat.
2. Add garlic and cook until it starts to turn golden brown. Add zest of the lemon and stir
3. Add broccoli and cover (Note: If using fresh broccoli, add about 1/3 c water to the pan)
4. Cook until broccoli heated through and has reach the desired tenderness.
5. Squeeze on lemon juice and stir well to coat. Season with salt and pepper.

Nutritional Information:

Fat: 7.2g

Carbohydrates: 10.6 g

Calories: 111.2

Protein: 4.6g

Number of servings: 2

Cajun Chicken Caesar Salad

Ingredients:

• 1/2 large boneless, skinless chicken breast
• Cajun Spice (to taste)
• hot sauce (to taste)
• 2 cups romaine lettuce
• 2 tablespoons reduced fat Caesar salad dressing
• 2 tablespoons grated Parmesan cheese

Direction:

1. Sprinkle spice and hot sauce on chicken breast, catering to your own taste, and grill chicken on skillet or grill (chicken is done when light pink has disappeared from center).
2. Toss lettuce, dressing and chicken to evenly distribute throughout salad. Add Parmesan cheese to taste, and serve.

Make 1 serving

Nutritional Information:

• Fat: 3.3 g
• Carbohydrates 7.4g
• Calories: 196.1
• Protein 31.7g

Sparks Peoples recipe

14 Tips for Starting and Sticking with it!

To help get started and stay on track, here are a few tips:

1. Throw Away- the bathing suit you wore in high school... and the memory too. It's normal to have a mental image of yourself when you last exercised. But if that image is from high school, you could be in big trouble. Even if it's from last year, forget it. Remember as little as possible of what you used to look like. Starting today, make a new memory!
2. Prepare- We already know you don't have the time, so write it down like an appointment every day. You wouldn't cancel an appointment, why would you cancel on yourself?
3. Start Slowly- Do much less then what you're capable of. Take a 20 minute walk if you're returning to exercise. You might feel like it's not enough, but it's a good start.
4. Get the family involved- Run while your daughter rides her bike. Go to a local track and let the kids play their own games while you run/walk.
5. Where are your friends? Four words, four reason- motivation, inspiration, determination, conversation. Surround yourself with friends who think positive and live large.
6. Put the pain in perspective- When the going gets tough, remember that you have survived 600 carpools, 540 loads of laundry (this month) 230 dinners and one family vacation! What's the big deal?
7. Allow yourself to slow down- You're driving this bus! For the first time today, you are in control.
8. Sign up for a race- It's a goal to strive for and adds a little meaning to your everyday workout.
9. Run/walk in public- Be proud of your accomplishment. take in all the sites and be an inspiration to others.
10. Just show up- Go to the gym, class or the park. Once you're there, it's hard to say no. 98% of life is showing up!
11. Eat- Follow a healthy eating pattern. If you limit your calorie intake, you will not have enough energy to work out and your metabolishm will slow down.
12. Understand your energy cycle- there aer peaks during our days. Even during the week. Try to complete your workout when you feel good about yourself.
13. Wallow in your greatness- You can exercise to become a better exerciser or you can exercise to become a better mother, a better fater, doctor, or a better friend or you can exercise to become BETTER. Be proud of that accomplishment.
14. Have fun- Where's your childlike spirit? When you can make workouts "playouts" you've got it made.

Don't give up on yourself! After all, it's never too late to be that healthy person you might have been.

Happy Holiday!

Peppermint-Dark Chocolate Slice and Bake Cookies

Ingredients:

• 1 large egg
• 1 egg white
• 1/2 tsp vanilla extract
• 2 sticks "I Can't Believe It's Not Butter" cooking and baking blend, softened
• 3/4 cup granulated sugar
• 1 1/2 cups whole wheat pastry flour
• 1 cup white whole wheat flour
• 1/2 cup dark chocolate chips
• 4 sugar-free candy canes

Directions:

1. Preheat oven to 375 degrees Fahrenheit
2. Mix eggs and vanilla in a small bowl. Beat butter blend with mixer and slowly add sugar. Beat until smooth. Add egg mixture and blend until incorporated. Add the flours and blend on low until a dough is formed.
3. Divide the dough in half. Place a piece of plastic wrap on the counter. Place half of the dough on the wrap. Using a floured hand shape into 9-inch long roll. You can shape into rectangle, square or pyramid, depending on the shape of cookie you desire. Cover with plastic wrap and chill for 45 minutes or until dough is firm. Repeat with the rest of the dough.
4. Line cookie sheets with parchment paper or use silpats. Slice dough into 1/4 pieces. To assure even baking, place 1 pan on upper-middle rack and 1 pan on lower middle rack. Bake for 5-7 minutes. Rotate cookies front to back and change racks. Continue baking until golden brown about another 7 minutes. Cool on rack.
5. Melt the chocolate chips. Crush the peppermint by placing in Ziploc bag and lightly hit with a rolling pin. Spread 1/3 of the cookies with melted chocolate and sprinkle with small amount of crushed peppermint.

Make 6 dozen

Nutritional Information:

• Fat: 3.1 g
• Carbohydrates: 5.9g
• Calories: 55.3
• Protein: 0.6 g

By: sparkpeople

7 Healthy Holiday Tips

Here are seven great tips to remember this Holiday season to stay healthy:

1. Don't Skip out on sleep- Though it is tempting to enjoy a couple of holiday cocktails at a social gathering to ensure you'll get some shuteye the rule is to never have two drinks in a row, opt to have water or club soda between.
2. Start with a mind-body workout routine- Take a few minutes in the beginning of the day before people get around to workout. This will help you stick to your routine.
3. Forgive yourself for slipping up- When it comes to emotional eating, wee need to first come to the fundamental realization that we're mess-ups. Too often in life, we expect ourselves to be more perfect than is humanly possible. So do not give up if you miss a day or two of exercise.
4. Don't give in to holiday weight gain- It is a myth that we gain 7-10 pounds during the holiday. Actually only about 1 to 2 pounds are gained. A good suggestion is to eat 100 calories less per day during holidays get rid of weight you would have gained and set standard for the new year.
5. Get in that exercise- Yes, it seems like it repeats tip 2, but it can not be said enough. No matter how busy you are, no matter how stressed you get, work out!
6. Don't make the meal the focus of the holiday- A suggestion is to eat an early meal and then do something active. Play family football, play a game on the Wii do something that keeps you moving.
7. Eat natural foods to boost immunity-Eating plenty of broccoli, which helps clean out the liver, and taking a multivitamin with omega-3 and making sure to get a daily dose of vitamin A,B,D and E.

Keep these tips in mind and go into the Holidays with the thinking that you are not going to forget all your health goals!

Tip of the Day

Buy healthy, convenient breakfast foods like cereal, yogurt, fruit and oatmeal. Most people who maintain weight loss eat breakfast regularly.

Chewy Molasses Ginger Cookies

Ingredients:

• 1/3 Cup butter or margarine, softened
• 3/4 Cup packed Brown Sugar
• 1/4 Cup Dark Molasses
• 1 tsp Ginger, ground
• 1 tsp Cinnamon, ground
• 1 Egg
• 1 1/2 Cup all purposes wheat flour
• 1/2 Cup Whole Wheat Flour
• 1/2 Cup tsp Cinnamon
• 1/4 Cup Granulated Sugar

Direction:

1. Beat the butter on medium-high speed in a large mixing bowl for 2 minutes. Beat in the brown sugar. Add the Molasses, ginger, and cinnamon, mix thoroughly.
2. Add the egg. Mix in as much of the flour & wheat flour as you can with the electric mixer. Stir in any remaining by hand.
3. Refrigerate for 1 hour
4. Heat oven to 350 degrees
5. Spray 3-4 cookie sheets with non-stick cooking spray. Shape into 1 inch balls, roll in granulated sugar mixed with cinnamon.
6. Place 2 inches apart on prepared baking sheets.
7. Bake for 8-12 minutes, until cookies are set and tops crack

Yields: 48

Nutritional Information

• Fat: 1.4g
• Carbohydrates: 9.6g
• Calories; 53.3
• Protein: 07.g

Holiday Spice Cut-Out Cookies

Ingredients:

• 1 Cup "I can't Believe It's Not Butter" baking blend
• 1/2 Cup organic can sugar
• 1/4 Cup Molasses
• 1/4 Cup Orange Juice
• 1 1/2 tsp Cinnamon, ground
• 2 tsp ginger, ground
• 1 tsp allspice
• 3 Cups whole wheat flour

Creamy Decorator's Frosting:

• 1 Cup Powdered sugar
• 1/2 tsp Vanilla extract
• 1-2 Tbsp Skim milk
• Few drops of food coloring, as desired

Directions:

Preheat oven to 350 degrees

1. Beat the butter blend using a mixer until softened. Add sugar and beat until smooth.
2. Add molasses and orange juice and blend.
3. Mix the flour with the spices and then add the wet mixture. Store until dough is formed.
4. You may roll out dough at this point, but the whole wheat flour will absorb the liquid from the orange juice and blend the flavors better if let to chill for 30 minutes
5. Divide the dough in half and roll one half to 1/8inch thickness. Flour the cutter and cut out the cookies. Place on cookie sheet that has been lined with parchment paper or use silicone baking sheet liners. These will not spread much so they can be placed about 1/2inch apart.
6. In order to assure a more evenly baked cookie, place one cookie sheet on the upper third of the oven rack and the other cookie sheets front to back. Bake another 5 minutes. Cool on rack. Be sure to cool completely before decorating.

Yields: 5 dozen 2 2/2 inch cut-out cookies

For the frosting:

Mix all ingredients in small bowl until the mixture is smooth and easy to spread. Add more milk if needed.

Nutritional Information:

• Fat: 3.1g
• Carbohydrates; 9.4g
• Calories: 66.9
• Protein: 0.9g

Breakfast Casserole

Ingredients:

• 12 ounces light (50% less fat) breakfast sausage
• 1 teaspoon poultry seasoning
• 4 1/2 cups sourdough bread cubes or croutons
• 8 ounces shredded reduced fat sharp cheddar cheese
• 1 teaspoon mustard powder
• 2 large whole eggs
• 4 egg whites or 1/2 cup egg substitute
• 2 cups low fat milk

Directions:

1. Crumble sausage into a medium nonstick skillet. Cook over medium heat until nicely brown, breaking up into bits with spatula as it cooks. Sprinkle with poultry seasoning. Coat a 9 x 13 inch baking dish with canola cooking spray and set aside.
2. Add sausage to large bowl along with toasted bread squares, cheese, mustard powder, and salt, if desired. Add whole eggs, egg whites (or egg substitute) and milk to mixing bowl, and beat on medium-low speed until smooth and completely blended.
3. Drizzle egg-milk mixture over the sausage and bread mixture; stir to blend. Pour into the prepared baking dish, spread top evenly, cover with foil, then chill in the refrigerator for 8 hours or overnight.
4. Preheat oven to 350 degrees and bake, covered in foil, for 45 minutes. Uncover the foil, and reduce the temperature to 325 degrees. Bake for about 20 minutes longer or until set.

Makes 8 servings

Nutritional Information:

• Fat: 11.7g
• Carbohydrates: 16.4g
• Calories: 282.6
• Protein: 26.3 g

7 Tips for Healthy Meal Planning

Healthy meal planning does not need to be difficult and time consuming. By using a few of these tips and enjoy the extra time you'll discover as a result.

1. Use a slow cooker- Simply set everything up in the morning or the night before and enjoy warm, home cooked meal when you're through with your busy day.
2. Overcook- Make different versions using the same main ingredient. For example cook chicken cutlets all at once then you can use them for a variety of foods.
3. Double a recipe- As long as you'll be cleaning those pots and pans, make more than one meal. Simply double or triple the recipe, label and freeze for later use.
4. Have breakfast for dinner- Breakfast can include a goldmine of healthy foods; high fiber cereals, whole grain pancake or waffles, fresh fruit smoothies, eggs and much more.
5. Keep a running food shopping list- by keeping a running list in your kitchen, you'll find it easy to keep healthy foods on hand.
6. Use some supermarket smarts- When food shopping, keep things quick, easy and healthy with precut, prewashed vegetables, fresh fruit, whole grain breads, nuts, beans and quick cooking lean protein.
7. Menu planning and food preparation- There are so many great options available to make meal planning quick and easy.

Healthy meal planning doesn't have to be difficult or time consuming at all! It can be quick, easy and delicious with just a little bit of creativity and the willingness to do things just a little differently.

Chef Meg's Vegetable and Fruit Stuffing

Ingredients:

• 10 cups white bread, dense, cut into cubes
• 2 strips turkey bacon, stretched and dices
• 1 cup chicken or vegetable stock, low sodium
• 1 T. butter, unsalted
• 2 yellow onions, diced
• 5 granny smith apples, peeled, cored and diced
• 2 cups fennel, chopped
• 2 stalks celery, diced
• pinch salt
• 1/2 t pepper
• 1/2 t. oregano
• 6 dates, dried and chopped or 6 apricots, dried and chopped
• 1/2 c egg beaters
• 2 T. parsley, flat leaf, chopped

Direction:

• Preheat over to 350 degrees
• Toast bread cubes until light golden in color, about 12-15 minutes, set aside and cool.
• Increase oven temperature to 375 degrees
• Place turkey bacon in a heavy saucepan. On top of stove cook over moderate heat just until the fat is melted and the meat starts to brown.
• Remove from pan, chop into small dice and reserve.
• Drain off any excess fat and discard
• Melt butter in the saucepan. Add onions and saute until golden in color.
• To the onions, add the diced bacon, apples, fennel and celery. Cook, stirring for 3-5 minutes.
• Spray a 13 x 9 baking dish
• Combine toasted bread, vegetables mixture, and stock to a large bowl.
• Mix in herbs, seasonings, fruit, and beaten eggs.
• Transfer to baking dish
• Cover with foil that has been sprayed with pan spray
• Cook 30 minutes. Remove foil and bake until top is browned about 20 minutes

Makes 12 three fourth cup servings

Nutritional Information:

• Fat: 1.7g
• Carbohydrates: 16.9 g
• Calories: 88.8
• Protein: 2.7 g

Recipe from SparkPeople user Chef-Meg

Pumpkin Curry Soup

Ingredients:

• 1 Tbsp Butter
• 1 cup Finely Chopped onion
• 2 garlic cloves, finely chopped
• 1 cup diced celery
• 1 tsp curry powder
• 1/8 tsp ground coriander
• 1/8 tsp crushed red pepper
• 3 cups water
• 1 cup low sodium chicken broth
• 1 32 oz can pumpkin puree
• 1 cup fat free half and half

Directions:

• Melt butter in large saucepan over medium-high heat
• Add onion, celery, and garlic; cook for 3-5 minutes or until tender
• Stir in curry powder, coriander, and crushed red pepper; cook for 1 minute
• Add water and broth; bring to a boil
• Reduce heat to low; cook, stirring occasionally, for 15-20 minutes to develop flavors
• Stir in pumpkin and half-and-half, cook for 5 minutes or until heated through
• Transfer mixture to food processor or blender ( in batches, if necessary); cover
• Blend until creamy
• Serve warm or rehear to desired temperature
• Garnish with dollop of sour cream and chives

Preparation tip: Soup may be prepared the day ahead. Cool to room temperature after adding pumpkin and half-and-half. Cover and refrigerate. Just before serving, blend then reheat to serving temperature, but do not boil.

Nutrition Information:

Calories: 180

Total Fat: 5 g

Carbohydrate: 30 g

Protein: 8 g

Fiber: 11g

Sodium: 105 mg

Cholesterol: 0 mg

Iowa State University Extension

Chef Meg's Sweet Potato Tarts

Ingredients:

• 8 oz Phyllo dough, thawed
• 2 c. sweet potato, steamed or roasted, flesh only
• 1/2 dark brown sugar
• 1/2 t. salt
• 1/2 t. pumpkin pie spice mix, plus additional 1/2 for dusting
• 1/4 c. low-fat evaporated milk
• 1 t. vanilla
• 1/2 c egg substitute or 2 egg whites
• 1/2 c. fat free whipped topping

Directions:

• Preheat oven to 350 degrees, spray 24 mini muffin cups with nonstick cooking spray.
• Remove Phyllo dough from packaging, slice into 1 inch strips, then cut each strip into 2 inch segments.
• Using 3 layers at a time, fill the cups, spraying cooking spray between each layer.
• Repeat process three times
• Remove skin from sweet potatoes and allow to cool to room temperature.
• Place Sweet potatoes, sugar, spice mix, milk and vanilla in the bowl of a food processor.
• Blend until smooth. Add eggs and blend just to incorporate.
• Fill cups to the top of the muffin pan
• Bake 18-20 minutes, until custard is set and pastry starts to brown.
• Once cooled, top with 1 teaspoon of fat-free whipped topping and a dusting of pumpkin pie spice mix.
• Makes 12 servings (Two tarts per serving)

Nutritional Information

Fat: 2.0g

Carbohydrates: 29.8 g

Calories: 151.1

Protein: 3.3g

Recipe by SparksPeople user Chef_Meg