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Archive for the ‘Food’ Category
Tomato Basil Salad
Saturday, June 25th, 2011
Not all salads require lettuce…
Best quality olive oil for drizzling
A pile of cherry, grape or other tomatoes
A handful of fresh basil, coarsely chopped
Salt and pepper to taste
Chop the tomatoes in bit size pieces. Grape tomatoes can be halved. Chop larger tomatoes in the same bite size as other tomatoes. Put in serving bowl. Toss in desired amount of basil. Drizzle some olive oil on it. Add salt & pepper to taste, then mix well and serve!
From the healthy kitchen of Gina Caywood.
Courtesy of Emily Duval at http://emilytrains.wordpress.com/
Low-fat Granola Recipe
Saturday, June 18th, 2011
2 cups rolled oats
¼ cup sliced almonds
¼ cup honey
¼ cup molasses
2 Tbl water
1 ½ tablespoons vegetable oil
¼ tsp cinnamon
¾ cup raisins
Pre-heat oven to 375 degrees. Combine the oats and almonds in a medium bowl. In a small saucepan combine the honey, molasses, water, vegetable oil and cinnamon and heat through, stirring for about one minute. Pour over the oat mixture and stir to blend. Spread the granola onto a baking sheet and toast, stirring every 10 minutes until golden-crisp, about 30 minutes. Remove from the oven and add the raisins. Cool completely before serving.
Note: This recipe can be made ahead and stored in an airtight container for up to three weeks in the refrigerator or at room temperature.
Nutrition information per 1/2 cup serving:
223 calories; 5g fat (0g saturated); 4g protein;
42g carbohydrate; 3g fiber; 7mg sodium.
Courtesy of Emily DuVal at http://emilytrains.wordpress.com/
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Grilled Vegetable Lasagne
Saturday, June 11th, 2011Grilled Vegetable Lasagne
- Preheat grill
- Coat eggplants and zucchini with cooking spray
- Sprinkle with ½ tsp. salt and ¼ tsp. black pepper
- Grill eggplant and zucchini 1 ½ minutes on each side or just until tender. Cool, combine in a large bowl.
- Place bell peppers and onions on the grill, grill 3 minutes or until tender. Cut into 1-inch-wide strips. Add bell peppers to eggplant mixture.
- Preheat oven to 375
- Combine:
- Cook the lasagna noodles according to package directions, omitting the salt and fat.
- Coat a 13x9 inch baking dish with cooking spray.
- Spread ½ cup spaghetti sauce in bottom of the pan
- Arrange 3 noodles over the sauce.
- Top with half of eggplant mixture.
- Spread half of ricotta cheese mixture over eggplant mixture
- sprinkle with ¼ cup mozzarella cheese
- Arrange 3 noodles and 1 cup of spaghetti sauce over cheese
- Spread remaining eggplant mixture
- Spread remaining ricotta cheese mixture
- Spread pesto over ricotta cheese
- Sprinkle with ¼ cup mozzarella cheese
- Cover with remaining 3 noodles
- Spoon 1 cup spaghetti sauce over noodles
- Sprinkle with remaining ¼ cup mozzarella cheese
- Bake at 375 for 1 hour
- Let stand 15 minutes before serving.
- Yield 12 servings
Salmon Salad with Fresh Dill
Saturday, June 4th, 2011
Move over tuna - this quick & easy salad has you beat!
Try it anywhere you’d use tuna salad: on a sandwich with sliced tomatoes and green leaf lettuce, in a pita with cucumber slices, on whole grain crackers as a snack, or as a protein-packed topping for a fresh green salad. With less fat & calories and TONS more taste, you can’t go wrong with this one!
1 can wild Alaskan salmon (packed in water)
2 bulbs green onion, finely chopped (white and tender green parts only)
2 medium garlic cloves, minced
2 tsp. fresh dill, chopped
1 tsp. lemon juice
black pepper to taste
3 tbl. nonfat Greek-style yogurt
Drain salmon and flake into a bowl. Combine with onion, garlic, fresh dill, lemon juice, and black pepper. Add yogurt and mix well. Serves 2.
Nutrition info per serving: 59 calories, <1g fat (0g saturated, 0g trans), 10g protein, 3.5g carbs, 2g sugar, <.5g fiber, 10mg cholesterol, 127mg sodium.
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From the kitchen of Emily Duval, ACE-certified personal trainer
www.emilytrains.com
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| From Donate Your Weight |
Asian Cucumber Salad Recipe
Saturday, May 28th, 2011
Asian Cucumber Salad
¼ c. rice vinegar
½ tsp. sugar (I prefer raw organic)
1 tsp. soy sauce
½ tsp. sesame oil
2 medium organic cucumbers, cut lengthwise into quarters and then thinly sliced
2 tsp. sesame seeds (optional)
In a medium saucepan bring vinegar and sugar to a simmer, stirring until sugar is dissolved. Remove from heat and cool to room temperature. Stir in soy sauce and sesame oil (and sesame seeds if desired). Toss cucumber slices with dressing and let stand 5 minutes before serving. Serves 4.
Nutrition info per serving: 24 calories, 0.7g fat (0.1g saturated, 0g trans), 0.9g protein, 4.7g carbs (2.4g sugar, 0.6g fiber), 0mg cholesterol, 86mg sodium.
Courtesy of Emily Duval at http://emilytrains.wordpress.com/
“Cream” of Broccoli Soup
Saturday, May 21st, 2011
Creamless “Cream” of Broccoli Soup
This hearty, delicious soup is perfect for cold winter evenings!
12-oz fresh or frozen broccoli, chopped
1 large russet potato, cut into ½ in. cubes (or 4-5 small red potatoes), skin on
1 medium onion, chopped
olive oil (approx. 6 Tbl.)
2 ½ c. low-sodium organic chicken or vegetable broth
6 medium garlic cloves, minced
5-oz (one single serving container) nonfat greek-style yogurt (I prefer the brand “***e” from Trader Joe’s)
2 Tbl. Dijon mustard
freshly ground black pepper (to taste)
In a large saucepan or dutch oven, heat 4-6 Tbl. olive oil over medium heat. Add broccoli and onion, cook until tender. Add garlic and 1 c. broth, cook for 2-3 min. Stir in potato cubes and cover with remaining broth (1 ½ c.), and cook until potatoes are tender. Remove from heat and blend with an immersion blender until smooth (or divide in sections and put in a standard blender, then return to pan). Stir in yogurt, mustard, and add black pepper to taste. Serves 6.
Nutrition info per 1 cup serving: 178 calories, 14g fat (2g saturated, 0g trans, 1.5g monounsaturated, 10g polyunsaturated), 5.2g protein, 12g carbs (2.3g sugar, 6.7g fiber), 0mg cholesterol, 128mg sodium.
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Tangy Molasses Glaze Recipe
Friday, May 13th, 2011
This deliciously simple recipe is a real crowd-pleaser, and its nutritional benefits are off the charts!
2 parts black strap molasses
2 parts dijon mustard
1 part white wine vinegar
coarse ground black pepper, to taste
Whisk ingredients together in a bowl, then dip shrimp, fish or chicken in mixture right before grilling (do not use as a marinade). The molasses will caramelize slightly on the surface, sealing in the moisture and taste of whatever you are cooking.
Nutritional info:
Black strap molasses is an excellent source of iron, calcium, potassium, magnesium and vitamin B6.
Mustard is packed with selenium (a powerful antioxidant that has been linked to preventing cancer), tryptophan, and mega-3 fatty acids.
Vinegar has been shown to lower LDL cholesterol, reduce the glycemic effect of foods eaten with it, and increase satiety.
Courtesy of Emily Duval at http://emilytrains.wordpress.com/
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Wheat Berry Salad – Wild Oats Recipe
Friday, May 6th, 2011
This is one of my favorites. I originally saw it at Wild Oats grocery store and as soon as I made it once, I decided I had to have it again. I searched and searched for the recipe but I couldn't find it. I went to the store and looked on the recipe wall, not there. I went on the Wild Oats website, couldn't find it. I went to the store manager and the deli, they couldn't help. LUCKILY I found it and now I will never lose it again.
It's got everything: sweet, crunchy, tangy, lots of fiber, low fat and easy to save for leftovers. I will admit it's not EASY to make but if you plan ahead it's not hard either. I make a batch and it lasts for several days. Great as a snack or even a meal or side dish. I wrote a few of my own notes into the recipe to make it easier.
Full name:
Wheat Berry Salad with Walnuts, Dried Cranberries, Feta and Rosemary Vinaigrette
Total time: 1 hour and 15 minutes.
Serves 4
1 cup organic hard red winter wheat berries (*tip: to reduce cooking time, soak wheat berries in water overnight)
1 ½ cup chicken broth, vegetable stock or water
1/8 cup dried cranberries, chopped
1/8 cup dried apricots, chopped
1/3 cup whole organic walnuts (toasted)
6 Tbsp. Extra Virgin Olive Oil
3 Tbsp. Balsamic Vinegar
1 tsp. Dijon mustard
1 clove garlic, chopped
1 Tbsp. fresh rosemary, chopped
½ tsp. freshly ground pepper
1 tsp. sea salt
1 bunch organic green onions, finely diced
4 butter lettuce “cups”
2 oz. crumbled feta cheese
Rinse wheat berries and place in a saucepan. Add broth or water. Cover and bring to a boil. Turn down to a simmer and cook for about an hour* or until the wheat berries are soft. Remove from heat and stir in cranberries and apricots. Cover and let sit for 10 minutes. Chill in refrigerator until ready to use.
Place walnuts in a skillet. Toast over a medium heat…be careful not to let the walnuts burn. Remove from pan, allow to cool and chop. Set aside.
Place olive oil, vinegar, mustard, garlic and rosemary in a blender. Pulse to combine. Add salt and pepper to taste.
Place cooked wheat berries in a bowl. Mix in walnuts, onions and just enough dressing to hold everything together. Place in butter lettuce cups and garnish with crumbled feta cheese.
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