Check out some healthy vegan substitutes from funny chef author of Skinny Bitch Cookbook.
From Denny: President Bill Clinton is the most recent celebrity to go vegan to help regain a healthier heart after years of dietary abuse. His daughter Chelsea is a vegan, a former dancer, now gaining a Master's Degree in International Health, read her father "the riot act" about his poor diet. He is now a convert.
There are a lot of great vegan subsitutes for many common familiar ingredients we use in our everyday cooking. In this video clip, Chef Kim Barnouin, author of the popular "Skinny Bitch: The Ultimate Everyday Cookbook," talks with Steven Fabian about those vegan substitutes and the easiest ways to eat out vegan. This cookbook is toatlly vegan, full of recipes for tasty appetizers and tantalizing desserts, simple to make and good for you.
These recipes are from "The Early Show on Saturday Morning"'s "Chef on a Shoestring" challenge of preparing a three-course vegan dinner on the wallet skinny budget of $40.
In her first recipe using kale in a soup, remember that kale is high in calcium. Calcium helps you lose weight. It's important to take in a lot of calcium every day because it does leach out of your body at a high rate.
Dark, leafy green vegetables like kale are great for your liver too. It helps boost the liver function to detoxify better. Dark, green leafy veggies are also great for your nervous system and eyes.
Why not take a diet vacation every now and then and try vegan? You might find some favorites to add to your regular diet and enjoy healthy eating!
Recipes Featured:
Kale and White Bean Soup
Polenta Crusted Eggplant Parmesan
Chocolate Cupcakes with Peanut Butter Frosting
Check out a creative beautiful dish that is a lower calorie version of our favorite Mexican flavors.
From Denny: Out local TV show (Baton Rouge, Louisiana) personality and chef is delighting her fans with yet more great tasting recipes in her latest cookbook. She specializes in lots of flavor without packing on the pounds. Clegg's recipes are simple and user friendly too, aimed at women of all ages. Of course, to give you a grin there are those whimsical illustrations along with the full-color photos.
Clegg's concept for this book was to make the book very visually pleasing so it would be eye-catching to give as a gift. It's packed full of information and focused upon great recipes. Clegg's books are always the kind of recipes that stimulate you to want to cook. This book is 237-pages, featuring 200 recipes, 100 photographs and illustrations and also details the nutritional and diabetic exchange information too. There are also special icons to draw your attention to those recipes that are freezer friendly or vegetarian.
Some of what sets this cookbook apart from the rest is she gives advice as to which types of coffee will pair best with a particular recipe: medium-light, dark roasts or flavored coffees. Like any good Louisiana cook she also offers up advice on spices, serving suggestions and cooking information.
And get this, Clegg has a chapter called “Diva Dermatology.” Here she parks her recipes for facials - which are made from everyday foods: Avocado Carrot Cream Mask, Applelicious Wash and Margarita Salt Body Buffer. Holly Clegg has always a reputation for being fun and this new book sure captures her essence for others to enjoy.
The majority of the new book, is for what Clegg is most famous: recipes "designed for busy women.… as they experience and embrace the many stages of life,” she says.
In the first chapter of the book, "Foods to Improve," she gives an overview of the best foods to include in your diet. "Remember to eat with color," she advises, "using the colors of fruits and vegetables to ensure you will get a wide range of vitamins and minerals into your daily eating."
For the busy cook there is an amusing chapter called "Lovin' No Oven." You guessed it. These are recipes where you can skip turning on the oven and running up your utility bill or spend more time on a recipes. There are yummy recipes like Tomato Bruschetta and Lemon Pie.
For the busiest among us, Clegg designed her "Quickies" chapter. These recipes require just a few ingredients and are very easy to pull together: Watermelon and Feta Salsa, Home-Style Chicken and Chocolate Fudgies.
Party recipes for groups: "Effortless Entertaining" is the chapter to visit.
For those empty nesters, the retired or young couples without children, Clegg has a chapter for recipes for just two servings: "Table For Two." These recipe gems are simple and make-ahead for entertaining if you like. There are high fiber, sweets, breakfast, snack foods and even ethnic-inspired: Asian Slides With Pineapple Salsa to Garlic Fried Rice.
If you want to pay full retail for this book it can be ordered from her websites: Holly Clegg or The Healthy Cooking Blog - $24.95, plus tax and handling or call 1-800-884-6559.
Here’s a recipe from the book that would be welcome at tailgate or holiday parties.
Fiesta Southwestern Cheesecake
From: “Holly Clegg’s trim & TERRIFIC Too Hot in the Kitchen: Secrets to Sizzle at Any Age — 200 Simple and Sexy Recipes”
Makes: 20-25 servings. Make ahead and freeze this savory Southwestern-style cheesecake for an appetizer taste sensation. If freezing, top with salsa when serving.
Ingredients:
1 cup toasted corn Chex cereal crumbs
1 tbl. butter, melted
1 tbl. olive oil
2 (8-oz.) pkgs. reduced-fat cream cheese
1/3 cup nonfat sour cream
1 egg
2 egg whites
1 tsp. minced garlic
1/2 tsp. chili powder
1/4 tsp. ground cumin
1 cup shredded reduced-fat sharp cheddar cheese
2 (4-oz.) cans chopped green chilies, drained
1 bunch green onions, chopped
1/2 cup chopped onion
2 cups salsa, divided
Directions:
Preheat oven to 350 degrees. Coat 9-inch springform pan with nonstick cooking spray.
In springform pan, mix together cereal crumbs, butter and oil, press into bottom of prepared pan.
In mixing bowl, mix together cream cheese, sour cream, egg and egg whites until creamy. Add garlic, chili powder and cumin, mixing well.
Fold in cheddar cheese, green chilies, green onions and onion. Carefully spread half mixture over crust, top with 1 cup salsa, and cover with remaining cream cheese mixture; do not mix.
Bake 50-60 minutes or until mixture is set. Remove from oven, let cool in pan 10 minutes. Run knife around inside edge to loosen; remove sides from pan. Cool to room temperature before refrigerating. When ready to serve, remove from refrigerator and top with remaining 1 cup salsa.
Spicy advice: For extra flavor and kick, use a flavored salsa such as roasted tomato or your favorite. I like to purchase fresh salsa from the grocery store. Also, you can add shrimp or crabmeat to cheesecake for a seafood southwestern version.
From Denny: This recipe from the cookbook too was a huge hit with a cook who wrote a review over at Amazon Books. She forgot to put up the nutritional information but raved about how easy it was to make and, most of all, how popular it was with the group who scarfed it down in no time.
One Dish Oven Baked French Toast
Makes: 10 servings
Ingredients:
1 large loaf French Bread, cut into 1-inch thick squares (whole wheat my be used)
1 (10 oz) jar seedless all natural blackberry fruit spread
1 (8 oz) package reduced-fat cream cheese
1/3 cup sugar
1/4 cup skim milk
2 eggs
4 egg whites
1/2 cup light brown sugar
2 cups fat-free half-and-half
1 tablespoon vanilla extract
1 teaspoon ground cinnamon
Directions:
Coat 13x9x2-inch baking pan with nonstick cooking spray
Place half of French bread squares in prepared baking pan. In microwave-safe dish, heat fruit spread until melted, stirring occasionally. Drizzle over bread.
In bowl, beat together cream cheese, 1/3 cup sugar and milk until smooth. Drop over bread mixture and cover with remaining French squares.
In large bow, whisk together eggs, egg whites, brown sugar, half-and-half, vanilla and cinnamon. Pour mixture evenly over bread. Gently press bread into liquid mixture, cover, and refrigerate as time permits, preferably overnight.
Preheat over 325 degrees. Bake, covered, 30-35 minutes. Uncover and bake 5-10 minutes more or until bread is golden.
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*** Healthy recipe, quick and easy to make in a flash to beat the summer heat - and it's beautiful for the eyes!
From Denny: Want to eat with your eyes along with your taste buds yet want to keep down those calories? This simple dessert is a winner and a refreshing ending to a light summer meal. Serve it in grand style in a martini glass so you get a 360 degree view of this pretty dessert.
It combines the fresh fruit of your choice, what's in season, along with quenching fresh orange juice, gelatin and a little fresh buttermilk.
Fresh fruit choices? Fresh orange segments, strawberries, blueberries, blackberries, banana and kiwi - whatever you and your family enjoy the most. You could wait to garnish with the fruit and make this interactive fun, allowing guests to make their own fruit choices and then help you serve the dessert.
You have the option of placing some orange segments in the gelatin - or serve the fruit on top later - or both. The choices are endless.
What keeps the calories low is this dessert is made from sugar-free gelatin. The dessert is 60 calories before you add the fruit topping. And don't worry about using buttermilk as it is not noticeable while it gives body and creamy flavor to the dessert.
Orange Gel Dessert With Fresh Fruit
From: “Healthy Eating the Louisiana Way” Food Focus booklet, produced by The Advocate newspaper
Makes: 4 (1/2-cup) servings
Ingredients:
1 cup pure orange juice 1 (3-oz.) small box, sugar-free orange gelatin 1 cup buttermilk Fruit of your choice for topping Vanilla yogurt or Lite Cool Whip for topping, optional
Directions:
1. Heat orange juice to almost boiling, then add gelatin. Remove from heat and stir until dissolved. Cool to room temperature.
2. Add cold buttermilk. Stir thoroughly and pour into 4 glass cups or glasses.
3. Refrigerate and chill until firm.
4. Before serving, top with a spoonful of your favorite fruit and a small dollop of vanilla yogurt or whipped topping.
Note: A 1/2 cup is 60 calories (without the fruit and yogurt topping).
*** Photo by Richard Alan Hannon @ 2 the advocate - online Louisiana newspaper
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From Denny: Want guilt free comfort food that actually taste good? Look no further in your quest to battle belly fat and not roll your eyes at typical diet food that has you bored and your family in revolt.
Liz Vaccariello is the author of the newest cookbook in her series about good food to battle belly fat, "Flat Belly Diet! Family Cookbook." She features traditional comfort food favorites like macaroni and cheese (Mac 'n' Cheese for those in the know), oven french fries, shrimp tacos and dark chocolate brownies. That line up sure doesn't sound like we will be deprived of good taste or familiar dishes.
This cookbook and recipes are geared to family healthy eating without sacrificing great taste and favorite foods. While she does limit each meal to about 400 calories the real success is combining a MUFA with each meal.
What's a MUFA? Mono Unsaturated Fatty Acid. They are found in olive oil, olives, nuts and seeds, peanut butter or other nut butters and the biggest favorite: dark chocolate.
Here are the three basic rules from Liz Vaccariello, Editor in chief of Prevention Magazine, to help lose that belly fat:
Combine the avocado, onion, jalapeno pepper, cilantro, lime juice and 1/4 teaspoon in a bowl and set aside. Combine the shrimp, chili powder, remaining 1/4 teaspoon salt and pepper in a separate bowl.
Heat the oil in a large nonstick skillet over medium-high heat. Add the shrimp and cook 2 1/2 to 3 minutes per side or until opaque. Transfer to a plate and keep warm. Heat tortillas in a dry skillet over medium-high heat until hot and lightly toasted, about 30 seconds per side or according to package directions. Place 2 tortillas on each plate and top each with 2 tablespoons lettuce, 1/8 avocado mixture and 1/8 of the shrimp. Serve immediately.
"Crunchy Crust "Mac and Cheese"
From: "Flat Belly Diet Family Cookbook"
Makes: 4 servings, 328 calories
INGREDIENTS
• 4 ounces multi-grain macaroni
• 4 tablespoons olive oil, divided
• 3 tablespoons Panko bread crumbs
• 2 tablespoons flour
• 1/2 teaspoon paprika
• 1/2 teaspoon salt
• 1/8 teaspoon black pepper
• 2 cups fat-free milk
• 1/2 cup shredded reduced-fat Cheddar cheese
DIRECTIONS
Preheat the oven to 350°F. Coat an 8-inch x 8-inch baking dish with vegetable spray.
Bring a pot of water to a boil and cook the macaroni according to package directions. Drain, rinse with cold water and drain again. Set aside. Combine the bread crumbs and 2 teaspoons oil in a small bowl. Stir with a fork to evenly coat the crumbs with oil.
Add the remaining 3 tablespoons plus 1 teaspoon oil to a large saucepan. Set over medium-high heat. Whisk in the flour, paprika, salt and pepper until smooth. Add the milk, whisking constantly. Cook, whisking, for about 5 minutes, or until thickened. Remove from the heat. Stir in the cheese until it melts. Stir in the macaroni. Pour into the baking dish. Top evenly with the crumbs.
Bake for 15 minutes, or until bubbling and golden. Allow to sit for 10 minutes before serving.
Salt and Pepper Oven Fries
From: "Flat Belly Diet Family Cookbook"
Makes: 4 servings, 262 calories
INGREDIENTS
• 1 pound russet potatoes, cut into 3 1/2-inch long by 1/2-inch wide sticks
• 1/4 cup canola oil
• 3 garlic cloves, chopped
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon chopped fresh parsley
DIRECTIONS
Preheat the oven to 450°F. Coat a large baking sheet with cooking spray.
Combine the potatoes and 2 tablespoons oil in a large bowl, tossing well to coat. Arrange potatoes in a single layer on the prepared baking sheet. Bake in the center of the oven 15 minutes, turn the potatoes and bake 15 minutes longer or until golden brown and crisp. Remove from the oven and transfer to a large bowl.
Meanwhile, heat the remaining 2 tablespoons oil in a small skillet over medium heat. Add the garlic and cook until lightly browned, about 4 minutes. Pour oil and garlic over the potatoes, and add the salt, pepper and parsley; toss well. Serve immediately.
*** THANKS for visiting, feel welcome to drop a comment or opinion, enjoy bookmarking this post on your favorite social site, a big shout out to awesome current subscribers – and if you are new to this blog, please subscribe in a reader or by email updates!
From Denny: The Early Show on CBS runs this segment called "Chef on a Shoestring" where the challenge is to prepare a three course meal for four people that costs under $40.
Celebrity Chef Dispirito has appeared on "Dancing with the Stars" TV show and has a new best-selling cookbook called "Now Eat This: 150 of America's Favorite Comfort Foods, All under 350 Calories." When we think of comfort food we usually don't think of the word "healthy." Well, Chef Dispirito will prove comfort food can be healthy with fewer calories and a lot less expensive! His cookbook is already topping the New York Times sales charts.
Recipes featured from his cookbook:
Wedge of Lettuce with Bacon and Blue Cheese Charred Beef Burgers with Baba Ghanoush Sweet Potato Fries Peach and Blueberry Cobbler With Ginger And Cinnamon
Baba Ghanoush: A Middle Eastern puree of eggplant, tahini, olive oil, lemon juice and garlic. It's garnished with pomegranate seeds, chopped mint or minced pistachios and used as a spread or dip for or Middle Eastern Flat Bread.
Blue Cheese: This genre of cheese has been treated with molds that form blue or green veins throughout and give the cheese its characteristic flavor. Some of the more popular of the blues include dana-blu , gorgonzola, roquefort and stilton. Blue cheeses tend to be strong in flavor and aroma, both of which intensify with aging.
Heirloom seeds (heirloom tomato): The advent of mega-agriculture in America has seen the gradual depletion of ancient varieties of native non-hybrid plants. Unfortunately for those who appreciate full-flavored fruits and vegetables, produce-seed conglomerates focus only on those strains that have mass-market appeal - which means they're beautiful and hardy, but not necessarily the best-tasting.
Fortunately, about 25 years ago some dedicated individuals began saving what they could of the remaining open-pollinated (without human intervention) seed varieties, which have become known as "heirloom seeds." Among the many heirloom fruits and vegetables grown today are beets, carrots, corn, dried beans, lettuce, potatoes and tomatoes. As the public becomes more aware of these wonderful alternatives, farmers are also becoming more interested. Heirloom produce can be found in some specialty produce markets and farmer's markets.
Wedge of Lettuce With Bacon and Blue Cheese
INGREDIENTS:
1 small head iceberg lettuce 1 small red onion, sliced very thin 1 large heirloom tomato, cut into large dice 3/4 cup of 3-Grams-of-Fat Blue Cheese Dressing or Bolthouse Farms Chunky Blue Cheese Dressing 6 tablespoons crumbled reduced- fat blue cheese, such as Treasure Cove 6 tablespoons real bacon bits, such as Hormel Real Bacon Bits Salt and freshly ground black pepper
DIRECTIONS:
Cut the iceberg lettuce into 4 wedges. Place 1 wedge on each of 4 salad plates, and top each wedge with some red onion and tomato. Drizzle each wedge with blue cheese dressing, and top it with crumbled blue cheese and bacon.
Season the salads with salt and pepper to taste, and serve.
Charred Beef Burgers with Baba Ghanoush
INGREDIENTS:
1 medium eggplant 2 tablespoons 5% Greek yogurt Salt and freshly ground black pepper 4 Ezekiel 4:9 Sprouted Whole-Grain Flourless Burger Buns Nonfat cooking spray 12 ounces 90 percent lean ground beef, formed into 4 patties 1/2 cup "Russian Island" Dressing or store bought reduced-fat Russian dressing 4 slices heirloom tomato 4 slices red onion 4 leaves romaine lettuce, broken in half
DIRECTIONS:
Char the eggplant over an open flame, rotating it often to cook evenly, about 20 minutes. The skin should be completely blackened and the flesh should be cooked through.
Place the eggplant in a bowl, cover it tightly with plastic wrap (to steam off the skin), and set it aside for 5 to 10 minutes. Then remove the charred skin with a paper towel, leaving the flesh behind.
Chop the eggplant with a knife until it is a thick and chunky puree. Mix the eggplant and the yogurt together in a bowl, and season it with salt and pepper to taste.
Preheat a grill or grill pan over high heat.
Split the buns in half, and spray the split surfaces lightly with cooking spray. Season the burger patties with salt and pepper to taste.
Place the buns, cut sides down, and the burgers on the grill. Allow the buns to char slightly, and then transfer them to a platter. Cook the burgers for about 2-1/2 minutes per side for rare.
To assemble the burgers, spread the bottom buns with some of the eggplant mixture. Place the burgers on top, and then top each burger with some of the Russian dressing. Pile the tomato, onion, and lettuce on the burgers, and set the bun tops in place. Serve.
Sweet Potato Fries
INGREDIENTS:
2 medium sweet potatoes, scrubbed Salt Nonstick cooking spray 2 tablespoons fresh thyme leaves Freshly ground black pepper Sweet paprika Cayenne pepper
DIRECTIONS:
Slice the sweet potatoes lengthwise into 1/4-inch-thick slices. Cut the slices into 1/4-inch-wide sticks. Place the sweet potatoes in a large bowl and sprinkle generously with salt. Let stand for about 20 minutes to release some of their moisture.
Meanwhile, preheat the oven to 450°F. Place a wire rack on a baking sheet, and set it aside.
Spread the potatoes out on paper towels to absorb any excess moisture. Then place them in a large bowl, and spray them with cooking spray. Sprinkle with the thyme and salt, pepper, paprika, and cayenne to taste. Spread the potatoes out on the prepared baking sheet.
Bake the fries until they are golden and tender, 35 to 45 minutes. Serve immediately.
Peach and Blueberry Cobbler With Ginger and Cinnamon
INGREDIENTS:
Nonstick cooking spray 4 ripe peaches, peeled, pitted, and sliced 1 cup fresh blueberries 1/4 cup plus 2 tablespoons granulated Splenda 3/4 cup plus 1 tablespoon Bisquick Heart Smart baking mix 1 teaspoon ground ginger 1/4 teaspoon ground cinnamon 1/3 cup skim milk 2 tablespoons Turbinado sugar, such as Sugar In The Raw
DIRECTIONS:
Preheat the oven to 425˚F. Spray a 7 X 11-inch glass baking dish with cooking spray, and set it aside.
In a medium bowl, mix together the peaches, blueberries, the 1/4 cup Splenda, and the 1 tablespoon baking mix. Pour the fruit mixture into the prepared baking dish.
In a medium bowl, combine the remaining 2 tablespoons Splenda, the remaining 3/4 cup Bisquick, and the ginger, cinnamon, and milk. Stir until the mixture forms a soft dough. Drop spoonfuls of the dough evenly over the fruit mixture. Sprinkle the sugar over the dough.
Bake the cobbler until the fruit is tender and the biscuit topping is golden brown, about 30 minutes. Let it rest for 5 minutes before serving.
Breaking down the cost of the meal:
Steakhouse Salad
iceberg lettuce $1.99 red onion $.80 blue cheese dressing $1.49 blue cheese $2.99 bacon bits $1.99 total $9.26
*** THANKS for visiting, feel welcome to drop a comment or opinion, enjoy bookmarking this post on your favorite social site, a big shout out to awesome current subscribers – and if you are new to this blog, please subscribe in a reader or by email updates!
From Denny: The Early Show on CBS runs this segment called "Chef on a Shoestring" where the challenge is to prepare a three course meal for four people that costs under $40.
Celebrity Chef Dispirito has appeared on "Dancing with the Stars" TV show and has a new best-selling cookbook called "Now Eat This: 150 of America's Favorite Comfort Foods, All under 350 Calories." When we think of comfort food we usually don't think of the word "healthy." Well, Chef Dispirito will prove comfort food can be healthy with fewer calories and a lot less expensive! His cookbook is already topping the New York Times sales charts.
Recipes featured from his cookbook:
Wedge of Lettuce with Bacon and Blue Cheese Charred Beef Burgers with Baba Ghanoush Sweet Potato Fries Peach and Blueberry Cobbler With Ginger And Cinnamon
Baba Ghanoush: A Middle Eastern puree of eggplant, tahini, olive oil, lemon juice and garlic. It's garnished with pomegranate seeds, chopped mint or minced pistachios and used as a spread or dip for or Middle Eastern Flat Bread.
Blue Cheese: This genre of cheese has been treated with molds that form blue or green veins throughout and give the cheese its characteristic flavor. Some of the more popular of the blues include dana-blu , gorgonzola, roquefort and stilton. Blue cheeses tend to be strong in flavor and aroma, both of which intensify with aging.
Heirloom seeds (heirloom tomato): The advent of mega-agriculture in America has seen the gradual depletion of ancient varieties of native non-hybrid plants. Unfortunately for those who appreciate full-flavored fruits and vegetables, produce-seed conglomerates focus only on those strains that have mass-market appeal - which means they're beautiful and hardy, but not necessarily the best-tasting.
Fortunately, about 25 years ago some dedicated individuals began saving what they could of the remaining open-pollinated (without human intervention) seed varieties, which have become known as "heirloom seeds." Among the many heirloom fruits and vegetables grown today are beets, carrots, corn, dried beans, lettuce, potatoes and tomatoes. As the public becomes more aware of these wonderful alternatives, farmers are also becoming more interested. Heirloom produce can be found in some specialty produce markets and farmer's markets.
Wedge of Lettuce With Bacon and Blue Cheese
INGREDIENTS:
1 small head iceberg lettuce 1 small red onion, sliced very thin 1 large heirloom tomato, cut into large dice 3/4 cup of 3-Grams-of-Fat Blue Cheese Dressing or Bolthouse Farms Chunky Blue Cheese Dressing 6 tablespoons crumbled reduced- fat blue cheese, such as Treasure Cove 6 tablespoons real bacon bits, such as Hormel Real Bacon Bits Salt and freshly ground black pepper
DIRECTIONS:
Cut the iceberg lettuce into 4 wedges. Place 1 wedge on each of 4 salad plates, and top each wedge with some red onion and tomato. Drizzle each wedge with blue cheese dressing, and top it with crumbled blue cheese and bacon.
Season the salads with salt and pepper to taste, and serve.
Charred Beef Burgers with Baba Ghanoush
INGREDIENTS:
1 medium eggplant 2 tablespoons 5% Greek yogurt Salt and freshly ground black pepper 4 Ezekiel 4:9 Sprouted Whole-Grain Flourless Burger Buns Nonfat cooking spray 12 ounces 90 percent lean ground beef, formed into 4 patties 1/2 cup "Russian Island" Dressing or store bought reduced-fat Russian dressing 4 slices heirloom tomato 4 slices red onion 4 leaves romaine lettuce, broken in half
DIRECTIONS:
Char the eggplant over an open flame, rotating it often to cook evenly, about 20 minutes. The skin should be completely blackened and the flesh should be cooked through.
Place the eggplant in a bowl, cover it tightly with plastic wrap (to steam off the skin), and set it aside for 5 to 10 minutes. Then remove the charred skin with a paper towel, leaving the flesh behind.
Chop the eggplant with a knife until it is a thick and chunky puree. Mix the eggplant and the yogurt together in a bowl, and season it with salt and pepper to taste.
Preheat a grill or grill pan over high heat.
Split the buns in half, and spray the split surfaces lightly with cooking spray. Season the burger patties with salt and pepper to taste.
Place the buns, cut sides down, and the burgers on the grill. Allow the buns to char slightly, and then transfer them to a platter. Cook the burgers for about 2-1/2 minutes per side for rare.
To assemble the burgers, spread the bottom buns with some of the eggplant mixture. Place the burgers on top, and then top each burger with some of the Russian dressing. Pile the tomato, onion, and lettuce on the burgers, and set the bun tops in place. Serve.
Sweet Potato Fries
INGREDIENTS:
2 medium sweet potatoes, scrubbed Salt Nonstick cooking spray 2 tablespoons fresh thyme leaves Freshly ground black pepper Sweet paprika Cayenne pepper
DIRECTIONS:
Slice the sweet potatoes lengthwise into 1/4-inch-thick slices. Cut the slices into 1/4-inch-wide sticks. Place the sweet potatoes in a large bowl and sprinkle generously with salt. Let stand for about 20 minutes to release some of their moisture.
Meanwhile, preheat the oven to 450°F. Place a wire rack on a baking sheet, and set it aside.
Spread the potatoes out on paper towels to absorb any excess moisture. Then place them in a large bowl, and spray them with cooking spray. Sprinkle with the thyme and salt, pepper, paprika, and cayenne to taste. Spread the potatoes out on the prepared baking sheet.
Bake the fries until they are golden and tender, 35 to 45 minutes. Serve immediately.
Peach and Blueberry Cobbler With Ginger and Cinnamon
INGREDIENTS:
Nonstick cooking spray 4 ripe peaches, peeled, pitted, and sliced 1 cup fresh blueberries 1/4 cup plus 2 tablespoons granulated Splenda 3/4 cup plus 1 tablespoon Bisquick Heart Smart baking mix 1 teaspoon ground ginger 1/4 teaspoon ground cinnamon 1/3 cup skim milk 2 tablespoons Turbinado sugar, such as Sugar In The Raw
DIRECTIONS:
Preheat the oven to 425˚F. Spray a 7 X 11-inch glass baking dish with cooking spray, and set it aside.
In a medium bowl, mix together the peaches, blueberries, the 1/4 cup Splenda, and the 1 tablespoon baking mix. Pour the fruit mixture into the prepared baking dish.
In a medium bowl, combine the remaining 2 tablespoons Splenda, the remaining 3/4 cup Bisquick, and the ginger, cinnamon, and milk. Stir until the mixture forms a soft dough. Drop spoonfuls of the dough evenly over the fruit mixture. Sprinkle the sugar over the dough.
Bake the cobbler until the fruit is tender and the biscuit topping is golden brown, about 30 minutes. Let it rest for 5 minutes before serving.
Breaking down the cost of the meal:
Steakhouse Salad
iceberg lettuce $1.99 red onion $.80 blue cheese dressing $1.49 blue cheese $2.99 bacon bits $1.99 total $9.26
*** THANKS for visiting, feel welcome to drop a comment or opinion, enjoy bookmarking this post on your favorite social site, a big shout out to awesome current subscribers – and if you are new to this blog, please subscribe in a reader or by email updates!
From Denny: Do you ever feel like you are chasing calories and fat away like a game of cops and robbers? Some days you win; some days the "bad guy" wins. Men's Health Magazine, David Zinczenko, shows us some simple food swaps to help cut down on calories and excess fat in our meals and go easy on our wallets. It's definitely a case of "cook this, not that!" If you are stumped for good ideas to change your food routine to something healthier, take a look:
Transform your meals into more nutritious choices by cooking at home. That's the real fast track to slimming down in 2010. Besides, home cooking will shave more than pounds; it will shave dollars off your food bill at the grocery store - a real winner!
This book, “Cook This, Not That!”, will teach you how to win at food choices. Read on from the book about how to cook your own version of loved fast foods in a healthier lower calorie less fatty version!
1. Chicken Fingers Average calories in restaurant chicken fingers: 1,100 Caloric equivalent: 22 Dunkin’ Donuts Glazed Munchkins
Cook This! Instead:
Chicken Fingers with Chipotle-Honey
From: "Cook This, Not That!"
Makes: 4 servings, Cost per serving: $2
Eat restaurant chicken fingers with one of their special sauces and you could be downing nearly a full day's worth of calories. Make the switch to this homemade, oven-fried version once a week instead, and you could shed 25 pounds (and cut out 210,080 mg of sodium) in a year.
250 calories/1.5 g fat (0 g saturated)/ 350 mg sodium
Preheat the oven to 450°F. Season the chicken with salt and pepper. Place the egg whites in a shallow bowl. Place the crumbs on a plate and season those, too. Dip the chicken tenders into the egg, then toss them in the crumbs, being sure to coat fully.
Place the breaded chicken pieces on a baking sheet coated with nonstick cooking spray and bake for 10 to 12 minutes, until the crumbs have browned and the chicken is firm.
Combine the mustard, chipotle, and honey in a large bowl. Toss the cooked chicken tenders in the mixture so they are all evenly coated with the spicy-sweet sauce.
2. Turkey Sandwich
Average calories in a restaurant turkey sandwich: 850 Caloric equivalent: 13 “fun-size” 3 Musketeers candy bars
Cook This! Instead:
Turkey Sandwich with Guacamole and Bacon
From: "Cook This, Not That!"
Makes: 4 servings, Cost per serving: $3.54
Swapping in the guacamole for mayonnaise not only shaves 70 to 100 calories from your sandwich, but also replaces low-quality fats with healthy mono-unsaturated ones.
430 calories/ 13 g fat (4 g saturated)/ 1,070 mg sodium
INGREDIENTS
• 1 baguette • 12 oz sliced turkey • 4 slices Swiss cheese • 1 large tomato, sliced • 1/2 red onion, thinly sliced • Pickled jalapeños • 4 strips bacon, cooked until crisp and patted dry • 1/4 cup guacamole
DIRECTIONS
Preheat the broiler. Carefully slice the baguette in half horizontally and place on a large baking sheet. Layer the turkey and cheese on the bottom half of the bread.
Place the sheet in the oven 6" below the broiler. Broil for 2 to 3 minutes, until the cheese has just melted and both halves of the bread are hot, but not too brown and crunchy.
Remove from the oven, and then layer the tomato, onion, jalapeños, and bacon on top of the turkey. Spread the top half of the baguette with the guacamole. Slice the baguette into 4 individual sandwiches and serve.
3. Lasagna
Average calories in restaurant lasagna: 750 Caloric equivalent: More than 8 fried eggs
Cook This! Instead:
Hearty Lasagna
From: "Cook This, Not That!"
Makes: 4 servings / Cost per serving: $3.50
Using low-fat ricotta sauce and lean chicken sausage makes this "hearty" — not heart-attack inducing. In the wrong hands, lasagna turns into a soupy, oily, hyper-caloric mess. But not our version.
430 calories/ 13 g fat (4.5 g saturated)/ 810 mg sodium
INGREDIENTS
• 1 container (15 oz) part-skim ricotta • 1/2 bunch fresh basil, chopped • 2 links precooked chicken sausage, diced (we love Al Fresco Sundried Tomato and Basil) • 1/3 cup 2% milk • 2 garlic cloves, minced • 1/2 tsp red pepper flakes • 1/8 tsp salt • 2 1/4 cups Muir Glen Tomato Basil Pasta Sauce • 8 no-boil lasagna noodles • 1/4 cup grated Parmesan
DIRECTIONS
Preheat the oven to 425°F. Mix the ricotta, basil, sausage, milk, garlic, pepper flakes, and salt.
Spread 1/2 cup of the tomato sauce on the bottom of an 8" × 8" baking dish. Lay 2 noodles over the sauce; cover with one-fourth of the ricotta mixture and another 1/2 cup of the tomato sauce. Repeat with noodles, cheese mixture, and sauce twice more. Top with a last layer of pasta, the remaining ricotta mixture and sauce, and Parmesan.
Cover with foil and bake for 20 minutes. Remove the foil and bake for another 15 minutes, until the top is golden. (Note: This recipe is good for a big crowd and very easy to double up on.)
4. Fish Tacos
Average calories in restaurant fish tacos: 1,250 Caloric equivalent: 2.5 McRib Sandwiches from McDonald's
Cook This! Instead:
Grilled Fish Tacos
From: "Cook This, Not That!"
Makes: 4 servings / Cost per serving: $2.97
For our version of fish tacos, we wanted to ditch the frying oil and mayonnaise but maintain the flavor, so we substituted a spicy Cajun blackening seasoning and a nutrient-rich mango-avocado salsa, which cuts the heat and pairs perfectly with the fish. This salsa would make gardening gloves taste good.
380 calories/ 11 g fat (2 g saturated)/ 240 mg sodium
INGREDIENTS
• 1 mango, peeled, pitted, and cubed • 1 avocado, pitted, peeled, and cubed • 1/2 red onion, finely chopped • Juice of 1 lime, plus wedges for garnish • Chopped fresh cilantro • Salt and black pepper • Canola oil • 2 large mahimahi fillets (1 1/2 lb total) • 1 Tbsp blackening spice • 8 corn tortillas • 2 cups red cabbage, finely shredded
DIRECTIONS
Mix the mango, avocado, onion, and the juice of 1 lime in a bowl. Season with cilantro, salt, and pepper.
Heat a grill or stove top grill pan until hot. Drizzle a light coating of oil over the fish and rub on the blackening spice. Cook the fish, undisturbed, for 4 minutes. Carefully flip with a spatula and cook for another 4 minutes. Remove.
Warm the tortillas on the grill for 1 to 2 minutes, or wrap in damp paper towels and microwave for 1 minute until warm and pliable.
Break the fish into chunks and divide among the warm tortillas. Top with the cabbage and mango salsa. Serve with the lime wedges.
In addition they give advice on How to Stock Your Pantry for healthy choices:
The perfect kitchen
Make sure your kitchen is stocked with these five simple staples. They’ll help you instantly improve your diet — and your health.
Low sodium soy sauce
Calories aren't the issue with soy sauce; it's sodium. Choosing a lighter version can save you up to 500 milligrams (mg) sodium per serving.
We like: Kikkoman Less Sodium Soy Sauce (1 Tbsp)(Denny's fav too!) 10 calories 0 g fat 575 mg sodium
Dark chocolate
Eating chocolate in moderation isn’t a dietary death sentence, it’s actually surprisingly good for your health — as long as the chocolate contains at least 60 percent cocoa. That’s because chocolate is packed with antioxidants.
We like: Hershey’s Special Dark (1 bar) 180 calories 12 g fat (8 g saturated) 21 g sugars
Extra-virgin olive oil
When choosing vegetable oil, you want to select the one with the highest ratio of monounsaturated to polyunsaturated fats. Here’s a shortcut: In this category, olive oil outperforms the other bottles on the shelf. That’s because nearly 75 percent of its fat content is mono-unsaturated. (Soybean oil has less than 25 percent mono-unsaturated fat.)
We like: Colavita Extra Virgin Olive Oil (1 Tbsp)(another fav!) 120 calories 14 g fat (2 g saturated)
Canola oil
When choosing vegetable oil, you want to select the one with a high ratio of mono--unsaturated to polyunsaturated fats. Here’s a shortcut: In this category, olive oil outperforms the other bottles on the shelf (with about 75 percent mono-unsaturated fat content) — but canola oil is nearly as good, with mono-unsaturated fats accounting for 2/3 of the total fat. And an extra benefit of canola oil? It’s about a quarter the price of EVOO. (extra virgin olive oil)
We like: Wesson 100% Natural Canola Oil (1 Tbsp) 120 calories 14 g fat (1 g saturated) 0 g sodium
Low-fat/organic dressing
Certain dressings are only a small step above mayonnaise (think: ranch). You wouldn't dress your salad with mayo, right? A great dressing will pack spice and tang without hitting a calorie danger zone.
We like: Annie's Naturals Organic Buttermilk (2 Tbsp) 60 calories 6 g fat (1 g saturated) 230 mg sodium
Organic quinoa
Swap quinoa for brown rice, and you're earning yourself almost double the protein and about eight times as much fiber. Quinoa also delivers more flavor and cooks almost twice as fast.
We like: Bob's Red Mill Organic Quinoa (1/2 cup) 170 calories 2.5 g fat 2 mg sodium
Natural peanut butter
It may seem backward, but when it comes to peanut butter, choose the kind with the most fat. Natural varieties are made from nothing but peanuts and salt, but many commercial brands contain hydrogenated oils and corn syrup. Choose an all-natural product, and you’ll trade the bad stuff for more healthy fat.
We like: Smucker's Natural Peanut Butter, Creamy (2 Tbsp) 200 calories 16 g fat (2.5 g saturated) 90 mg sodium
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From Denny: Giada is one of those few chefs that cooks healthy without sacrificing taste or texture. She also manages to figure out that fine line between what is easy to cook at home and what the family will actually enjoy. This is her interesting idea for a Sunday dinner.
Turkey osso buco with parsley and rosemary gremolata
From: Chef Giada De Laurentiis
Makes: 6-8 servings
Here's an osso buco everyone will love, even if they aren't big fans of veal. Consider this as the centerpiece of a non-traditional Thanksgiving meal; you'll get both dark and light meat without having to cook a whole turkey. Using a gremolata to spark up the flavor of a long-cooked dish like this one is a very traditional Italian touch that makes a huge difference in the finished dish.
INGREDIENTS
Turkey osso buco with parsley
• 1 half-breast of turkey (cut into 4 pieces, preferably by the butcher) • 2 turkey thighs • Salt and freshly ground black pepper • 1/3 cup all-purpose flour, for dredging • 1/2 cup vegetable oil • 1 small onion, finely diced • 1 carrot, peeled and finely diced • 1 celery stalk, finely diced • 1 tablespoon tomato paste • 1 cup dry white wine • 4 cups low-sodium chicken broth • 1 large fresh rosemary sprig • 2 large fresh thyme sprigs • 2 bay leaves • 2 whole cloves
Rosemary gremolata
• 1/4 cup chopped fresh flat-leaf parsley • Zest of 1 lemon • 2 garlic cloves, minced • 1 teaspoon minced fresh rosemary • Pinch of salt • Pinch of freshly ground black pepper
DIRECTIONS
Preheat the oven to 375°F. Pat the turkey pieces dry with paper towels to ensure even browning. Season the turkey with salt and pepper then dredge the pieces in the flour, shaking off any excess.
In a heavy roasting pan large enough to fit the turkey pieces in a single layer, heat the oil over medium heat. Add the turkey and cook until browned on both sides, about 6 minutes per side. Transfer the turkey to a plate and reserve.
To the same pan, add the onion, carrot, and celery. Season vegetables with salt and cook until they are tender, about 6 minutes. Stir in the tomato paste and cook for 1 minute. Stir in the wine and simmer until the liquid is reduced by half, about 3 minutes. Return the turkey to the pan. Add enough chicken broth to come two thirds up the sides of the turkey pieces. Add the herb sprigs, bay leaf, and cloves to the pan. Bring the liquid to a boil over medium-high heat, then cover the pan tightly with foil and transfer to the oven. Braise until the turkey is fork-tender, about 1 hour and 45 minutes hours, turning the pieces after 1 hour.
When the turkey is just about done, combine the chopped parsley, lemon zest, garlic, minced rosemary, and a pinch of salt and freshly ground black pepper in a bowl. Transfer the turkey to a cutting board and cut in thick slices , then arrange the slices in shallow serving bowls. Season the sauce to taste with salt and pepper and ladle some over each serving. Sprinkle each piece of turkey with a large pinch of gremolata. Serve immediately.
***
Prosciutto mozzarella pinwheels
From: Giada De Laurentiis
Serves: 6-8
From Giada: I usually make this in one big log because it is so impressive when it comes out of the oven and you cut it into slices, but if the kids are helping put this together, why not make it as 4 individual rolls? That way everyone can stuff and roll their own selections. Let an adult cut the hot rolls, as the yummy molten cheese retains a lot of heat.
INGREDIENTS
• Flour, for dusting • 1 pound purchased pizza dough • 2 cups shredded mozzarella cheese • 7 ounces prosciutto, thinly sliced • 1 cup coarsely chopped baby spinach (about 1 1/2 ounces) • 1 tablespoon olive oil • Kosher salt and freshly ground black pepper
DIRECTIONS
Preheat the oven to 425 F and position a rack in the lower 1/3 of the oven.
Line a baking sheet with parchment paper.
On a lightly floured work surface, roll out the pizza dough into a 12 to 14-inch circle, about 1/4-inch thick. Sprinkle 1/2 of the mozzarella over the dough. Arrange the prosciutto over the cheese in a single layer.
Sprinkle with the chopped spinach, then top with the remaining cheese.
Roll the dough into a thin cylinder, gently tucking in the ends. Brush the entire roll with the olive oil and season with the salt and pepper. Place the dough, seam-side down, on the baking sheet and bake for 25 minutes until the top is golden brown.
Cool the roll for 3 for 4 minutes, then use a serrated knife to cut it into 3/4-inch slices.
***
Tuscan mushrooms
From: Giada De Laurentiis
Makes: 4 to 6 servings
From Giada: If you think stuffed mushrooms are bland, you'll find these a welcome change of pace — the flavors are quite robust. These are equally good right out of the oven or at room temperature and a nice hors d'ouevre option for non meat-eaters.
INGREDIENTS
• 1/2 cup diced jarred roasted red bell peppers • 1/2 cup diced pitted green olives • 1/2 cup grated pecorino Romano • 2 scallions, white parts only, finely chopped • 2 tablespoons extra-virgin olive oil • 1/2 teaspoon salt • 1/4 teaspoon freshly ground black pepper • 1 pound white button mushrooms, cleaned and stemmed • 1/4 cup finely chopped fresh basil leaves
DIRECTIONS
Preheat the oven to 400°F.
In a medium bowl mix together the roasted red bell peppers, olives, cheese, scallions, olive oil, salt, and pepper.
On a parchment paper-lined baking sheet, arrange the mushrooms, gill side up. Spoon the filling into the mushroom cavities, mounding it slightly. Bake until the mushrooms are tender, about 20 minutes.
Transfer the mushrooms to a serving platter, sprinkle with chopped basil, and serve.
