Pizza! Pizza!

Pizza has always been at the top of my list when I think of my favorite foods. I don't think I'm the only one that feels this way! Pizza is a go to American meal. Whether you are watching a sporting event, studying, or looking for a quick dinner there is no doubt pizza is the number one comfort food in America. It comes with a price though= a bulging waistline from over-indulging in this heavenly but often high fat treat...OR- you can choose the heathier options, like cutting down on cheese and fatty meats, but STILL get that fantastic heavenly treat! While bulking up on healthy vegetables (which contain anti-oxidants) will not only help your heart, but will fill you up while slimming you down. Another way to improve the profile of your pizza is to use a wheat based crust. The wheat flour is healthy for your heart and will add fiber as well...and easier to prepare than you think!

Delux Homemade Chicken Sausage Pizza

INGREDIENTS:

Whole Wheat & Honey Crust (recipe to follow)

1 cup Tomato Basil Pizza Sauce (recipe to follow)

1 cup purple onion, thinly sliced

3/4 cup sliced Baby Bella mushrooms

2 Roma Tomatoes, diced

1 cup 2% mozzarella cheese, shredded

1 cup 2% colby-jack cheese, shredded

1 pound Roasted Red Pepper & Garlic Chicken Sausage**

DIRECTIONS:
Preheat oven to 350 degrees F. In a medium skillet, add chicken sausage to the pan and cook through, about 6-8 minutes. Remove from pan and dice into bite size pieces. Set aside. Spread tomato basil sauce evenly over pizza crust. Top with mozzarella cheese. Layer evenly the mushrooms and onion. Sprinkle 1/2 cup colby cheese. Add the chicken sausage, then sprinkle the remaining cheese over top. Bake for about ten minutes, or until cheese is melted and crust is golden (and delicious!!)

***I got my sausage from my local Market Street :) Love that store!

Whole Wheat & Honey Crust

INGREDIENTS
1 (.25 ounce) package active dry yeast
1 cup warm water
2 cups whole wheat flour
1/4 cup wheat germ
1 teaspoon salt
1 tablespoon honey

DIRECTIONS:
Preheat oven to 350 degrees F
In a small bowl, dissolve yeast in warm water. Let stand until creamy, about 10 minutes.
In a large bowl combine flour, wheat germ and salt. Make a well in the middle and add honey and yeast mixture. Stir well to combine. Cover and set in a warm place to rise for about 45 minutes to an hour.
Roll dough on a floured pizza pan and poke a few holes in it with a fork.
Bake in preheated oven for 5 to 10 minutes, remove from oven, add desired toppings.

Tomato Basil Pizza Sauce

INGREDIENTS:
1 (15 ounce) can tomato sauce
1 (6 ounce) can tomato paste
1 teaspoon ground oregano
1 tablespoon diced fresh basil
1 1/2 teaspoons dried minced garlic
1 teaspoon ground paprika
1.2 teaspoon sugar

DIRECTIONS:
In a medium bowl, Mix together tomato sauce and tomato paste until smooth. Stir in oregano, basil, sugar, garlic and paprika.

Nutrition Information

12 servings:

Calories: 180 calories

Fat: 6g fat

Carbohydrates: 12g

Fiber: 9g

Protein: 10.3g

Cookie Exchange

For a party with some girlfriends of mine we decided it would be fun to have a cookie exchange. This is the perfect time of year for desserts and cookies and fudge, and..and..and..the list could go on forever! I wanted something that I could share with my friends that would be mindful of their waistline, but still taste fantastic! One of my favorite cookies is the 'kiss cookie'. I added some whole grain oats and yummy almonds to my version and made it a spectacular and flavorful dessert that all the girls raved about!

Oatmeal Kiss Cookies

INGREDIENTS:
1/2 cup butter, softened
1/2 cup shortening
1 cup sugar
1 cup packed brown sugar
2 eggs
1 1/2 cups all-purpose flour
1/2 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon salt
2-1/4 cups quick-cooking oats
1 cup chopped nuts (any kind will work here, I used almonds)
72 milk chocolate kisses

DIRECTIONS:
In a large bowl, cream the butter, shortening and sugars until light and fluffy. Add eggs, one at a time, beating well after each addition. Combine the flour, baking soda and salt; gradually add to creamed mixture and mix well. Stir in oats and nuts. Roll into 1-in. balls. Place 2 in. apart on ungreased baking sheets.
Bake at 375° for 10-12 minutes or until lightly browned. Immediately press a chocolate kiss in the center of each cookie. Remove to wire racks. Yield: 6 dozen.

Nutrition Information:

1 serving (1 each) equals:

105 calories

5 g fat (2 g saturated fat)

70 mg sodium

11 g carbohydrate

2.5 g fiber

2 g protein

That's Spaghetti, Right?

Also called vegetable spaghetti, this creamy-yellow, watermelon-shaped winter squash was so named because of its flesh, which, when cooked, separates into yellow-gold spaghetti-like strands. Averaging from 4 to 8 pounds, spaghetti squash are available year-round with a peak season from early fall through winter. Choose squash that are hard and smooth with an even pale yellow color. Avoid greenish squash (a sign of immaturity) and those with bruised or damaged spots. No one wants an ugly looking veggie!! After the whole squash is baked, the strands can be removed from the shell by scraping them out with a fork and served with sauce, like pasta. They can also be served as part of a casserole or cold as a salad ingredient.

Spaghetti squash contains many nutrients including folic acid, potassium, vitamin A, and beta carotene. It is also a food low in calories, averaging 20 calories in 2 cooked ounces..Compared to plain angel hair pasta at about 200 calories for a 2 ounce serving. This vegetable is a fantastic diabetic friendly, and gluten-free way to have spaghetti!!

Shrimp & Artichoke Squash Pasta Toss

INGREDIENTS:

• 1 medium sized spaghetti squash (4-5 pounds), halved lengthwise and seeded
• 2 tablespoons olive oil
• 1 small yellow onion, chopped
• 1/4 cup red wine
• 1 clove garlic, minced
• 2 (15oz) can fire roasted tomatoes
• 1 1/2 cups chopped tomatoes
• 1 (28oz) can crushed tomatoes
• 1 (15oz) can tomato sauce (no salt added)
• 1 can extra small artichoke hearts, canned in water, rough chopped
• 15-20 medium sized shrimp, deveined & tails removed
• salt to taste

DIRECTIONS:
Preheat oven to 350 degrees F. Lightly grease a baking sheet with cooking spray.
Place spaghetti squash cut sides down on the prepared baking sheet, and bake 30 minutes in the preheated oven, or until a sharp knife can be inserted with only a little resistance. Remove squash from oven, and set aside to cool enough to be easily handled.
Meanwhile, heat oil in a skillet over medium heat. Saute onion in oil until tender. Add garlic, and saute until the moisture from the onion and garlic is almost gone. Deglaze the pan with the red wine, simmering until reduced. Stir in the fire roasted tomatoes, tomato sauce, crushed tomatoes and fresh tomatoes, and cook until tomatoes are warm and broken down.
While sauce is simmering, use a large spoon or fork to scoop the stringy pulp from the squash, and place in a medium bowl. Set aside. Once the sauce is bubbly and hot, add the shrimp and artichoke hearts, heating until shrimp are pink. Serve shrimp and sauce poured over top a plated serving of the spaghetti squash.

I must apologize for failing to post in almost a week- I have still be so sick with pneumonia! Although I still have a cough- I am 99% better than I was this time last week and am finishing up my antibiotics. Thank goodness. Last week was no fun at all! :)

Sick Day

Today I am S-I-C-K. UGH. I hate being sick. There is nothing worse than waking up with that pressure in your head..and a throat that is so inflammed that you can hardly swallow. Yep, that was me this morning. After the thermometer beeped with a reading of 101.4, I decided to call in for the day and stay in bed. That is probably the one thing I hate more than being sick..calling in because I'm sick! Being an intern makes it difficult to fit "sick" into my schedule. Easily put, it DOESN'T fit. But, thankfully I have an amazing director and extra days throughout the internship for this kind of thing. So, time for some nutritional rescue to help with my poor little immune system. A strong, well-functioning immune system is the cornerstone of good health, fighting off disease and infections and allowing you to recover more quickly if you do get sick. And despite the claims you see on some food and supplement labels, there is no specific food or nutrient that has been clinically proven to “boost” the immune system all on its own. Rather, you need a v a r i e t y of foods that provide a natural abundance of vitamins, minerals and phytonutrients; all those nutrients work together to keep your immune functions running smoothly. And it’s not all about food, either: studies show that regular exercise, even something as simple as a daily 30-minute walk, can improve immune functioning. Maintaining good sleep habits can help too.

Needless to say..the best nutritional strategy for keeping your immune system strong, then, is to have a well-nourished, well-rested body and move it regularly. Ok- so that was my soapbox for the day!

Now, back to me..what sounds better than warm soup on a sore throat? (Well, maybe a Chai Tea Latte.) Pumpkin and pears are the pefect mix in this inspiration for my immunity! They each contain loads of vitamins A & C as well as white blood cell-forming Zinc and not to forget, Selenium, helping me to (hopefully) feel better! OR, at least helping my scratchy throat get some soothing relief. I few days ago, when I heard it was gonna be cold this week, I made a Roasted Pear and Pumpkin Soup. Lucky for me (and my weak immunity!), I had plenty stored in the fridge, and all the helpful hubby had to do was pop it in the microwave.

Roasted Pumpkin-Pear Soup

INGREDIENTS:
2 ripe pears, peeled, quartered and cored
3 mini sugar pumpkins, peeled, seeded, and cut into 2-inch chunks
2 medium tomatoes, cored and quartered
2 cloves garlic, crushed
2 tablespoons extra-virgin olive oil
1/2 teaspoon nutmeg
1/2 teaspoon salt, divided
Freshly ground pepper, to taste
4 cups vegetable broth, divided
2/3 cup any crumbled blue-veined cheese
1 tablespoon thinly sliced fresh chives, or scallion greens

DIRECTIONS:
Preheat oven to 450°F.
Combine pears, pumpkin, tomatoes, garlic, oil, 1/4 teaspoon salt and pepper in a large bowl; toss to coat. Spread evenly on a large rimmed baking sheet. Roast, stirring occasionally, until the vegetables are tender, 40 to 55 minutes. Let cool slightly.
Place half the vegetables and 2 cups broth in a blender; puree until smooth. Transfer to a large saucepan. Puree the remaining vegetables and 2 cups broth. Add to the pan and stir in the remaining 1/4 teaspoon salt, and nutmeg.
Cook the soup over medium-low heat, stirring, until hot, about 10 minutes. Pour into soup bowl and garnish with cheese and chives (or scallion greens).

Cover and refrigerate for up to 3 days or freeze for up to 1 month. Add more broth when reheating, if desired.

Nutritional Information:
Per serving: 235 calories

10 g fat
11 mg cholesterol

34 g carbohydrates

6 g protein

6 g fiber

721 mg sodium

700 mg potassium
Nutrition Bonus: Vitamin A (350% daily value), Vitamin C (70% dv), Potassium (21% dv), Calcium (20% dv)

Here I am, with my soup and Powerade ZERO..all set and ready to feel better!!

Leftovers?

Ya..I have them..and so do you! Leftovers stacked up in my fridge from the glorious Thankgiving holiday. What to do with them>> well, I personally have tons of turkey left. Hmmm..turkey sandwich? SURE! How about tossing it in with a salad, or whole wheat pasta and marinara sauce. Sounds great to me! OR....

Southwestern Turkey Stuffed Acorn Squash

INGREDIENTS:

3 acorn squash, (3/4-1 pound each)
1 cup shredded turkey breast
1 small onion, chopped
1/2 medium red bell pepper,chopped

1/2 frozen whole kernal corn
1 clove garlic, minced
1 tablespoon chili powder
1 teaspoon ground cumin
2 cups chopped cherry tomatoes
1 (15-ounce) can black beans, rinsed
1/2 teaspoon salt
Several dashes hot red pepper sauce, to taste
1 cup shredded Swiss cheese

DIRECTIONS:

Preheat oven to 375°F. Lightly coat a large baking sheet with cooking spray.
Cut squash in half horizontally. Scoop out and discard seeds. Place the squash cut-side down on the prepared baking sheet. Bake until tender, about 35 minutes.
Meanwhile, lightly coat a large skillet with cooking spray; heat over medium heat. Add turkey and heat, stirring and breaking up with a wooden spoon, until lightly browned, 3 to 5 minutes. Add onion, corn and bell pepper; cook, stirring often, until softened, 3 to 5 minutes. Stir in garlic, chili powder and cumin; cook for 30 seconds. Stir in tomatoes, beans, salt and hot sauce, scraping up any browned bits. Cover, reduce heat, and simmer until the tomatoes are broken down, 10 to 12 minutes.
When the squash are tender, reduce oven temperature to 325°. Fill the squash halves with the turkey mixture. Top with cheese. Place on the baking sheet and bake until the filling is heated through and the cheese is melted, 8 to 10 minutes.

Nutritional Information:

Makes 4 Servings

Per serving: 259 calories

7 g fat

29 mg cholesterol

38 g carbohydrates

15 g protein

7 g fiber

482 mg sodium

Dessert, Baby!

So, I must confess..I am not a fan of the infamous Pumpkin Pie. I don't know what it is..maybe its a texture thing..but I have to say, you wont find me dancing around the dessert table with a slice of that orange pie on my plate. Instead, to keep with the 'pumpkin theme', I made a pumpkin CAKE. A yummy cinnamon spice cupcake with cream cheese icing. YUM.

Pumpkin Spice Cupcakes with

Cinnamon Cream Cheese Frosting

INGREDIENTS:
2 cups white sugar
3/4 cups Canola oil
1/2 unsweetened applesauce
1 teaspoon vanilla extract
2 cups canned pumpkin
4 eggs
2 cups all-purpose flour
3 teaspoons baking powder
2 teaspoons baking soda
1/4 teaspoon salt
2 Tablespoons ground cinnamon
1 cup chopped walnuts (optional)
Cinnamon Cream Cheese Frosting

DIRECTIONS:
Preheat oven to 350 degrees F. Grease and flour a 24-cupcake pan or line with baking cups. Sift together the flour, baking powder, baking soda, salt and cinnamon. Set aside.
In a large bowl combine sugar, applesauce and oil. Blend in vanilla and pumpkin, then beat in eggs one at a time. Gradually beat in flour mixture. Stir in nuts. Spread batter into prepared pan. Bake in the preheated oven for 20 minutes, or until a toothpick inserted into the center of the cake comes out clean. Allow to cool. Once cooled, ice the cakes with Cinnamon Cream Cheese Frosting and sprinkle with toasted walnuts.

Cinnamon Cream Cheese Frosting:

INGREDIENTS:
2 (8 ounce) packages cream cheese, softened
1/2 cup butter, softened
2 cups sifted confectioners' sugar
1 teaspoon vanilla extract
1-2 teaspoons cinnamon

DIRECTIONS:
In a medium bowl, cream together the cream cheese and butter until creamy. Mix in the vanilla, then gradually stir in the confectioners' sugar and cinnamon. Store in the refrigerator after use.

and..Another One

I could go on and on, post after post, with casserole recipes! So, I'll post this last one..but certainly not least! Possibly the star of the most popular casserole dishes- the potato. Mash, Smash, Slice, Dice, or Shred; you name it, the potato has done it! This recipe calls for red potatoes to be sliced and surrounded by creamy goodness. MmmMmm, it warms my heart just thinking of it. (Can you tell, I L-O-V-E potatoes?)

Creamy Scalloped Red Potatoes

INGREDIENTS:
1 tub (8 oz.) 1/3 Less Fat Cream Cheese Spread, softened
1 1/2 cups fat-free reduced-sodium chicken broth
3/4 cup low fat milk
10 slices center-cut bacon, cooked, crumbled and divided
3-4 pounds baby red potatoes, cut into 1/4-inch-thick slices
1 large purple onion, thinly sliced
1 cup 2% Milk Shredded Colby & Monterey Jack Cheese
5 green onions, chopped (white & green part included.) Dash of red (cayenne) pepper 2 teaspoons black pepper Salt to taste (if needed!)

DIRECTIONS:
Heat oven to 400ºF. Cook cream cheese spread, broth and milk in saucepan on medium heat until cream cheese is melted and mixture comes to boil, stirring constantly with whisk. Add in red pepper, black pepper, and salt to taste. Reserve 2 Tbsp. bacon. Layer half each of the potatoes, purple onion, green onions and remaining bacon in 13x9-inch baking dish; repeat layers. Add cream cheese sauce; cover. Bake 1-1/2 hours or until potatoes are tender and top is golden brown, uncovering and topping with shredded cheese and reserved bacon the last 10 min.

Nutrition Information: 18 (1/2 cup) servings:

Calories 160 Total fat 5 g Cholesterol 25 mg Sodium 260 mg

Carbohydrate 22 g Dietary fiber 3 g Protein 7 g