The Easiest Homemade Pizza Recipe EVER!

      The best way to turn pizza into a healthy meal is by making it yourself.  If you have ever made your own pizza you know that the tedious part is making your own crust. Which is why I was so excited when I recently found a recipe that eliminates the need to make the crust by substituting in whole grain tortillas! How wonderful is that!

Ingredients:
- Whole grain tortillas
- Low sodium tomato sauce
- Mozzarella cheese
- Italian seasoning
- Toppings of your choice. We chose red and green peppers, onions, and mushrooms.

1. Preheat oven to 375 degrees.
2. Top tortilla with tomato sauce, cheese, italian seasoning, and toppings of your choosing.
3. Bake for 8 to 10 minutes or until cheese is melted.
Short on time? Try microwaving it!

        Not only is this a great way to eat your vegetables (and get your kids to eat theirs), but at about 175 calories per pizza (depending on the calorie count of your tortilla and the toppings that you choose) it will help you keep that slim and trim waistline too! :)

Healthy And Amazing Dark Chocolate Covered Strawberries

    Are you looking for a way to tell that special someone how you feel about them this Valentine's Day?  Instead of that tired old box of unhealthy chocolates, why not make your sweetie these healthy and easy dark chocolate covered strawberries?

    All you need is a bar of dark chocolate ( I used Lindt 90% cocoa but they also make a 50%, 70%, and 85% if you prefer) and a carton of strawberries!

1. Wash your strawberries.
2. Break the chocolate up into small pieces and place in a microwave safe bowl. Microwave for 30 seconds then stir. Continue to heat in 30 second intervals (stopping to stir) until the chocolate is melted.
3. Use a toothpick to dip the strawberries in the chocolate. You may need to spoon the chocolate over the strawberry to get it completely covered.
4. Place on wax paper to dry.

    Not only will you be giving your sweetie a yummy treat but you will also be giving their health a boost! Strawberries protect the heart, increase good cholesterol, prevent cancer, and lower blood pressure. They are packed with vitamins, fiber, and high levels of antioxidants. They are fat free, sodium free, cholesterol free, and low in calories. They are also among the top 20 fruits in antioxidant capacity! Dark chocolate is no slouch either. Click here for my post on the health benefits of dark chocolate!


*The above info can be found on WebMD.

Quick and Healthy Chicken Veggie Wraps

         Looking for a healthy meal that tastes good and can be made in a matter of minutes? Well I have found it! It is my Chicken Veggie Wraps. They are super easy to throw together, light on calories, and a good source of protein, veggies, and whole grain carbs. Plus they won't break the bank.

Ingredients:
-whole grain tortillas
-fresh spinach
-fresh diced tomatoes
-sliced cucumbers
-Feta cheese- I like feta because a little goes a long way. Which means lots of flavor with fewer calories.
-1/2 of a Tyson chicken breast - I prefer Tyson fully cooked chicken breast because they are minimally processed and have no artificial ingredients. As a bonus they taste wonderful and since they are fully cooked it takes just 2 minutes in the microwave to warm them up.

        This recipe is pretty self-explanatory. All you have to do is microwave your chicken and cut up your veggies. Then assemble your wrap and voila! A healthy dinner for about 250 calories in a matter of minutes. To make the process even faster I cut up my vegetables in the beginning of the week so I can just grab them and go.

        Don't feel restricted by my choice of ingredients. Feel free to customize your wrap with your own favorite vegetables. You can also change up the cheese or add a little salad dressing. If you like things a bit spicy, try some Tobasco sauce. For those who want a vegetarian option, leave out the chicken. :)

Health Benefits:
Whole grain tortilla- Whole grains have been linked to decreased heart disease and decreased diabetes. Plus those who eat whole grains tend to weigh less.
Spinach- Spinach decreases the risk for heart disease, decreases the risk of cancer, and helps protect the brain from typical signs of aging.
Tomatoes- Tomatoes protect the skin from UV radiation, decrease the risk of cancer, and improve bone mass.
Cucumbers- The vitamin A in cucumbers is important for good vision, bone growth, white blood cell formation, and prevents cancer.

So, the next time you are looking for a quick meal, avoid the McDonald's drive-thru and make this healthy option for your family instead. :)

Healthy (and Yummy) Stuffed Peppers

          I found this recipe on The Biggest Loser website. For those of you who watch the show, these are the peppers that Hanna made. They are super tasty and you know they are easy to prepare if I was able to successfully make them! :) The best part is, aside from a great dish of veggies and lean protein, is that they are only 140 calories each! 

Ingredients
Olive oil spray
1/2 cup minced onion
1 teaspoon minced garlic
1.25 pounds of extra-lean ground turkey
Salt to taste
1 teaspoon garlic powder
1/4 cup low-sodium tomato sauce
1 cup fat-free low-sodium chicken broth, divided
1 tablespoon chopped fresh cilantro or parsley
3 large sweet red bell peppers, washed
1/4 cup reduced-fat shredded cheddar cheese 

Instructions
Pre-heat oven to 400 degrees. Lightly coat a large nonstick skillet with olive oil cooking spray; heat over medium heat. Add onion and garlic to the pan. Saute about 2 minutes, or until softened. Add extra-lean ground turkey to the pan. Season to taste with salt, then add garlic powder and ground cumin. Break meat apart and cook over medium heat for 10 - 12 minutes or until lightly browned, no longer pink, juices are clear and meat reaches an internal temperature of 165° F. Add 1/4 cup of tomato sauce and 1/2 cup chicken broth to the pan. Reduce heat and simmer over low heat for about 5 minutes. Add chopped fresh cilantro or parsley to the turkey mixture. There will be about 2 cups of turkey mixture. 

Cut bell peppers in half lengthwise and remove seeds and stem. Put in baking dish and spoon about 1/3 cup of the turkey mixture into each pepper half. Place all stuffed peppers on a baking dish and pour the rest of the chicken broth in the bottom of the pan. Cover with foil and bake for 35 minutes. When done, sprinkle with cheese before serving. 

Nutritional information (per serving)
Calories 140
Fat calories 20
Total fat 2.5 grams
Saturated fat .5 grams
Cholesterol 35 milligrams
Sodium 150 milligrams
Total carbohydrates 10 grams
Fiber 2 grams
Sugars 5 grams 


Health Benefits: Peppers are full of Carotene which protects against certain cancers, heart disease, cataracts, and macular degeneration. Peppers also have Vitamin A which helps with night vision, and Vitamin C which boosts immunity, protects against heart disease, and helps heal wounds.

The Salad That Fights Alzheimer's Disease

   In honor of Alzheimer's Disease Awareness month the recipe for November will be Spinach salad with apples and walnuts. What does a salad have to do with Alzheimer's disease you might ask. Well, ground breaking research has shown that a diet high in Folate, Vitamin E, and Omega 3 fatty acids decreases the risk of Alzheimer's Disease by 33%. It just so happens that my favorite salad is rich in all three!

Folate can be found in leafy greens like kale or spinach, black eyed peas, and great northern white beans.

Vitamin E can be found in almonds, hazelnuts, sunflower seeds, sweet potatoes, olive oil, and walnuts.

Omega 3 fatty acids can be found in salmon, sardines, tuna, flaxseed, walnuts, and almonds.

Spinach salad with apples and walnuts

1 bag fresh spinach (about 6 cups)

1 apple of your choosing (I prefer granny smith or red delicious but any will work)

3 Tablespoons of blue cheese crumbles

1/3 cup walnuts

2 tablespoons olive oil

1 tablespoon cider vinegar

1 teaspoon dijon mustard

1. In a small bowl (with a lid), combine oil, vinegar, and mustard. Put on the lid and shake to mix.

2. Lightly coat the spinach with the olive oil, vinegar, dijon dressing.

3. Cut the apple into bit size pieces. Add apple, walnuts, and blue cheese crumbles.

Make 4 servings with approximately 182 calories per serving.

Variations:

1. Instead of apple you can use pears, strawberries, mandarin oranges, ect.

2. If you do not care for plain 'ol walnuts, you can try candied walnuts. Put your walnuts in a microwave safe bowl with a little bit of water and a little bit of sugar.  Microwave them for 6-8 minutes or until the sugar starts to caramelize. Stir several times during cooking. Pour out onto a lightly greased cookie sheet and separate into pieces. Let them sit to cool.

3. If making your own dressing is too much work, I have found a wonderful substitute. Kraft makes a Light Raspberry Vinaigrette dressing that is just as good, and only has 50 calories for 2 tablespoons. The good part is that a little bit of this dressing goes a long way. When I make a single serving portion I can get away with just using 1 tablespoon. :)

Break Out of Your Lunch Rut!

       Do you often find yourself grabbing a fast food lunch because you don't have the time to plan out and pack a healthy lunch? Do you want to pack a healthy lunch but have no idea what a heathy lunch looks like? Do you eat the same old salad for lunch and are looking to branch out while sticking with your healthy lifestyle? Well here are just a few suggestions of easy, quick, and healthy lunches that anyone can make!

1. Leftovers. Whenever possible, make a little extra when you are cooking your healthy dinner. Then when it is time to put the leftovers into containers just measure out a single serving for your lunch the next day. No extra time required. :)
2. Wrap it up. Wraps are awesome. You can get a whole grain wrap for 60 to 80 calories. Then fill it up with whatever you choose. You can go all veggie and load it up with tomatoes, cucumbers, spinach, green peppers, banana peppers and top it off with a little bit of shredded cheese. You can also throw in some chicken or tuna if you want a little more protein. The sky is the limit!
3. Salad. Salad is a wonderful staple to a healthy lifestyle. But don't limit yourself to iceberg lettuce and ranch dressing. There are so many salad options out there for those who think outside the box. First of all I suggest replacing your iceberg lettuce with spinach. Iceberg lettuce has the least amount of nutrients of all types of lettuce while spinach is a superfood with too many benefits to mention here. Trust me, the trade is well worth it.  Next, try to add walnuts, almonds, or sunflower seeds but watch portion size because while nuts are very healthy, they also tend to be high in calories. You can even add fruit like apples, pears, or mandarine oranges. Try different cheeses such as feta or blue cheese crumbles. Both are full in flavor so you can add a lot of taste but not a lot of calories. A little bit of vinaigrette or even a raspberry vinaigrette dressing is amazing on this type of salad. And like the feta and blue cheese, a little goes a long way so you won't be adding a lot of unwanted calories.
4. Sandwiches. Tons of options here. I suggest whole grain bread if possible. :)
-veggie sandwich with a slice of cheese. Load up on tomatoes, spinach, cucumbers, etc. This is such an easy way to get in a serving or 2 of fresh vegetables.
-tuna salad (light on the mayo!) with tomatoes, spinach, and cucumbers
-mozzarella cheese with sliced tomatoes and basil
-sliced hard boiled egg sandwich with mustard and toasted whole grain bread
-nut butter and banana sandwich. Don't limit yourself to peanut butter. There are so many great nut butters out there. Try sunbutter (sunflower seeds), nutella (hazelnuts), or almond butter for starters. Just be careful to watch serving sizes as nut butters tend to be higher in calories.
5. Quesadillas. Try filling your quesadilla with black beans, salsa, onions, and a little bit of shredded cheddar cheese. Warm it in the microwave and top with fresh tomatoes and a little bit of low fat sour cream.
6. Nut butter and whole grain crackers. It doesn't get much easier than that. :)
7. Fruit and cheese plate. Low fat cheese cubes with fruit of your choice topped off with a side of whole grain bread.
8. Pitas. Again, lots of options here. One option is refried beans, salsa, tomatoes, spinach, onions, a little shredded cheese and a little low fat sour cream. Or you can fill your pita with hummus and your favorite veggies.
9. Shrimp. Just thaw and eat. Super easy, low in calories, and high in nutritional value.
10. Tuna. Tuna is sold in single serving 70 calorie packets. Just throw one in your lunchbox and go!

       No lunch would be complete without sides. Here is list of healthy options to throw in your lunchbox for lunch or a snack.
-fruit-bananas, apples, oranges, peaches, pears, plumbs, cuties, strawberries, blueberries, blackberries, cherries, etc.
-yogurt
-apples and nut butter
-cottage cheese
-1 serving of almonds, walnuts, cashews, etc.
-no sugar added applesauce cup
-low fat cheese sticks
-whole grain fiber bar
-carrot sticks
-cucumbers and tomatoes with a little salad dressing
-tomato slices

These are just a few suggestions. Feel free to leave your favorite healthy lunch or snack choices in the comments section. Happy lunching :)

What In The Heck Is Spaghetti Squash?

         I first heard about spaghetti squash in college. I had absolutely no desire to try it-ever. As a picky eater I just knew that it wasn't for me. Recently, however, a friend told me how much she liked it and suggested that I try it. Since it met both of my requirements (1. It has to be nutritious, light on calories, and free of processed foods-so, overall healthy, and 2. It must be easy to cook because I am an amateur cook at best and have limited time to cook) I decided to give it a whirl! To my great surprise, I LOVED it.


       Health Benefits:  The squash and peppers are full of Carotene which protects against certain cancers, heart disease, cataracts, and macular degeneration. The peppers also have Vitamin A which helps with night vision, and Vitamin C which boosts immunity, protects against heart disease, and helps heal wounds.


*WARNING: Like I said, I am an amateur cook at best...


Ingredients:
1 spaghetti squash
1 onion

1 clove minced garlic
1and 1/2 cups tomatos
1 red pepper
1 green pepper
1 orange pepper
3/4 cup feta cheese
2 tablespoons chopped fresh basil


1. Preheat oven to 350 degrees.
2. Cut squash in half and remove all of the seeds. Place the squash cut side down on lightly greased baking sheet. Bake 30 to 45 minutes or until a sharp knife can be inserted with minimal resistance.
Remove from oven an put aside until it is cool enough to handle.
3. Meanwhile, saute onion, garlic, and peppers in olive oil. Stir in tomatos just long enough to warm them.
4. Use a fork to scrape out the squash and place in a bowl. It will look like angle hair pasta. Toss with vegetables, basil, and feta cheese.  Serve warm.
1/6th of this recipe has 155 guilt free calories. :)
You can also bake the squash as above (just the squash portion of the recipe) and top with your favorite pasta sauce for a low cal way to enjoy spaghetti. I have several friends that LOVE it this way.


Resources: Whole Living Magazine, livestrong.com