5.21.2010

Recipe Makeover - Potato Salad

I don't really like mayo... don't really like mustard.... and don't really like pickles. So needless to say Potato Salad does NOT rank at the top of my list.  I like the creamy texture but the overwhelming mayo flavor turns me off.  Plus I can't seem to justify all the calories and especially the fat in just one little serving.
So when I saw this recipe being spotlighted over at 'Healthy Delicious', I knew I wanted to give the traditional potato salad a makeover and try out this new healthier option using hummus and fat -free yogurt in place of mayo.  (no mayo, no mustard, and no pickles... just my style)

I gave it a try.... and I was pleasantly surprised. The flavor was good; a hint of hummus, but not too strong. Plus I felt no guilt as I went in for another spoonful.
The Mr. has many of the same feelings when it comes to Mayo and he too gave it a thumbs up.  It really is the perfect alternative for your traditional potato salad.  Here's the recipe.
(Sorry no picture from me. Camera still broken-- and yet to get a new one.... so instead check out 'Healthy Delicious' pic. Very pretty). 
  • 4 Yukon Gold potatoes
  • 1/2 yellow onion, chopped
  • 3/4 cup hummus
  • 1/2 cup plain fat-free yogurt
  • 2 ribs celery, chopped
  • 2 Tbs cucumber- or you could use pickle here or really whatever your fave potato salad additions is.
  • 1 1/2 tsp. dried dill weed (I didn't have any fresh on hand but I am sure that would have made it only better).  
  • salt and pepper TT
Cut the potatoes into 1-inch cubes. Place in a large stockpot and cover with water. Bring to a a boil, then reduce heat and let simmer until potatoes are tender (don't let them get too soft). Drain and let cool.
In a large bowl, combine the potatoes with the remaining ingredients, mixing well to combine. Season to taste with salt and pepper.
Serves 4-6
*Nutrition Comparisons* 
Original Mayo Potato Salad- per serving:  
437 calories, 33 grams fat, 3.9 grams fiber, 5.5 grams protein, 


Potato Salad Makeover: no mayo- per serving:  
193 calories, 5 grams fat, 6.5 grams fiber, 8.5 grams protein

That's a saving of 
244 calories 
28 grams of fat
and gives you 2.6 more grams of fiber, 
and 3 more grams of protein. 

5.14.2010

Small Changes = Big Results

I love this article from Prevention entitled,  
Small Changes That Take Off Big Pounds.  

I am a firm believer of making little day to day changes compared to making huge drastic changes in your diet/life....  I find that those that are usually successful for the long-term have changed little things in their habits that they can continue to do forever.

 
I love when a study has been done that backs up my beliefs... read on. ----A study published in the Annals of Behavioral Medicine found that participants who made one small, potentially permanent change in their food choices and/or physical activity each week (such as drinking one fewer can of soda or walking 5 more minutes each day) lost more than twice as much belly fat, 2 1/2 more inches off their waistlines, and about 4 times more weight during a 4-month program, compared with those who followed traditional calorie-restriction and physical-activity guidelines. 

AWESOME..

The article goes on and gives 16 proven tips on what you can change to help lose those extra pounds.  A few of my favorites are. 

1. Climb 3 extra flights of stairs daily.  Most of us has access to stairs somewhere. I know at work I like to make it a purpose to go up and down them as much as possible.  

2. Follow the 1-mile rule. If your errands are less than 1 mile away, vow to walk them at a brisk pace instead of driving. Or park where you can run several errands within a mile instead of moving your car each time. Although this can be difficult during the winter months and in some locations, I love the idea. I catch myself driving to the gym that is less than a half mile away. Ironic I know. My summer goal is to ditch the car and run to the gym.   

3. Brush immediately After Dinner. If you are a late night snacker like me, this rule helps save you hundreds of calories. It works for me.... give it a try. 

4. Limit High fat foods to 1 per week.   Although this one is a hard one for me; when I have followed it, I have noticed I am more successful in my weight loss goals.

Check out the rest of their tips here

What is one small change that you  can do to make a big difference?

5.03.2010

Dinner Menu/Recipes this Week

Is anyone else in awe that it is already May??  I can't believe it but at the same time so so excited! I love May; not to hot and humid, but warm enough to enjoy lots of time outside!  
This week's menu/recipes include a couple of new recipes coupled with some old classics. 
Week of May 3rd- 9th, 2010. 
I hope you enjoy your meals as much as I do mine. 




MondayAvocado Penne Pasta from Gourmet Mom on the Go. (I'm excited to see how this compares to a regular pesto sauce.... plus the Mr. loves avocados so I think it will be a big hit.
Tuesday- Busy Day--- I think it is going to be a fend for yourself evening.
Wednesday- HAPPY CINCO DE MAYO!
Easy Chicken Quesadillas 
2 1/2 cups shredded cooked chicken
2/3 cup salsa
1/3 cup sliced green onions
1/3 cup diced green or red peppers
1 tsp ground cumin
1/2 tsp salt
1/2 tsp dried oregano
6 whole wheat tortillas
Olive oil
1- 1 1/2 cups shredded monterey jack cheese

In a skillet, combine the first 7 ingredients(through dried oregano). Cook uncovered over medium heat for about 10 minutes or until heated through, stirring occasionally. Brush one side of tortillas with olive oil. Spoon 1/3 cup chicken/veggie mixture over half of the unoiled side of each tortilla. Sprinkle with cheese; fold plain side of tortilla over cheese. Place on lightly greased baking sheet. Bake at 475 degrees for 10 minutes or until crisp golden brown. Cut into wedges.
Makes 6 servings.

Thursday- Sweet BBQ Chicken Kabobs from My Sister's Cafe.
Since moving out to Iowa last August we haven't had a grill.... but I am happy to say that we finally bought a little one that should be able to handle all our grilling needs this spring and summer.
Friday- Homemade Pizza- I love love love sweet potatoes so I'm going to give this one a try.
Slice 'O Heaven Sweet Potato Pie from Gourmet Mom on the Go.
Saturday- BBQ with friends.
Sunday- Spinach and Chicken Stuffed Shells 
Recipe:
18 large pasta shells
1 container (15 oz)skim ricotta cheese
1 egg slightly beaten
1/4 cup grated Parmesan Cheese
2 cups frozen cut leaf spinach, thawed, squeezed dry.
1 cup chopped cooked chicken
1 jar (26 oz) tomato pasta sauce
1 cup shredded Italian cheese blend

1. Heat oven 350 degrees F. Cook and drain pasta according to package directions. Rinse with cool water, drain.
2. In medium bowl, mix ricotta, egg, parmesan, spinach, and chicken.
3. Spread 1 cup of pasta sauce in bottom of 13x9 glass baking dish. Spoon about 2 T. of ricotta mixture into each pasta shell. Arrange shells, filled sides up, on sauce in baking dish. Spoon remaining sauce over shells.
4. Cover dish with foil; bake 30 minutes. Sprinkle with Italian cheese blend. Bake uncovered 5-10 more minutes or until cheese is melted.
Servings: 6 (3 shells each).

If this weeks menu items don't fit your fancy check out some previous months menus/recipes.