Avocado Oatmeal Breakfast Cookies*

avocado cookies

By Barbara Day, M.S., R.D., C.N.

This recipe contains a number of healthy ingredients which make up a good tasting breakfast cookie for your family who is on the go!

Nutritional Information Per Cookie: 183 calories, 4 grams protein, 5 grams of fat,  31 grams of CHO, 4 grams dietary fiber,  255 mg sodium.

Preparation Time: 15 minutes  Bake Time: 35 minutes

Serves:  24 cookies

Ingredients

  • 3 cups of old-fashioned oats
  • 1 ½ cup white whole wheat flour
  • 4 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • 1 tsp salt
  • 1 ripe fresh avocado, pitted, peeled, mashed
  • ½ cup brown sugar
  • 1/3 cup olive oil
  • 1 cup plain low-fat yogurt
  • Salt & pepper, to taste
  • 2 large eggs
  • 2 cups raisins, dried cranberries or pitted & chopped dates (about 12 oz)

*You can add 1 cup of chocolate chips if you must be it will increase the calories but…

Instructions

Heat oven to 375 degrees. Line 2 baking sheets with aluminum foil & spray with non-stick cooking spray.  Combine oats, flour, baking powder, baking soda, cinnamon & salt in a medium bowl. Mix.  In a large bowl, cream together oil, avocado & brown sugar.  Stir in yogurt & eggs. Mix well.  Add oat mixture to avocado mixture. Stir until oat mixture in well mixed into the avocado mixture.  Stir in dates.  Use a ¼ cup measuring cup for each cookie & space the cookies 2 inches apart on baking sheet. Bake for 18 to 22 minutes, until golden. Transfer to wire racks & cool completely.

 

Shopping List

  • old-fashioned oats
  • white whole wheat flour
  • baking powder
  • baking soda
  • cinnamon
  • salt
  • 1 ripe fresh avocado
  • brown sugar
  • olive oil
  • plain low-fat yogurt
  • large eggs

 Image from: http://www.avocadocentral.com/

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.    

Tossed Veggie Salad in a Pita Pocket

pita pockets

By Barbara Day, M.S., R.D., C.N.

 Here’s an easy-to-fix lunch meal for home, work or school.  The pita has lots of colorful nutrient packed veggies.  You can substitute a whole grain tortilla if you want to form a wrap.

Nutrition Information Per Serving:  180 calories, 6 grams protein, 7 grams of fat, 24 grams of CHO,  4 grams of fiber,  513 mg sodium.

Preparation Time:  10 minutes

Serves:  Four – ½ stuffed pita each serving

Ingredients

  • 2 whole wheat large pita breads, cut in half*
  • 1 cup chopped romaine lettuce, spinach or a combination
  • ¼ cup peppers, red, green or yellow, chopped
  • ¼ cup cucumber, chopped
  • ¼ cup carrots, shredded
  • ¼ cup black beans, drained and rinsed or any other beans you like
  • ¼ cup low fat cheese, cheddar or mozzarella, shredded
  • ½ cup low fat salad dressing of your choice

 

Instructions

Cut pita bread in half.  Set aside.  Combine all salad ingredients in a small bowl.  Toss thoroughly.  Fill each pita pocket with salad.  Sprinkle with salad dressing.

 

Shopping List

  • 2 whole wheat pita breads
  • romaine lettuce  or spinach
  • peppers, red, green or yellow
  • cucumber
  • carrots
  • black beans
  • low fat cheese, cheddar or mozzarella, shredded
  • low fat salad dressing

 

*May substitute a whole wheat tortilla for the pita bread. You can also add fruit like grapes or switch the veggies with ones that you already have in your refrigerator.

 

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.    

 

 

Almond Crusted Salmon

crusted-salmon-ck-1662863-x

By Barbara Day, M.S., R.D., C.N.

Nutrition Information Per Serving: 326 calories, 29 grams protein, 16 grams of fat, 16 grams of CHO, 3 grams of fiber, 275  mg sodium.

Preparation Time: 10 minutes   Cook Time: 15 minutes

Serves: 6

Ingredients*

  • 1 cup slivered almonds, finely chopped (use food processor, it’s easier)
  • ¼ cup plain bread crumbs
  • 2 tbsp brown sugar
  • ½ tsp Old Bay Seasoning
  • ½ tsp kosher salt
  • 1/3 cup egg whites, beaten or 1 large egg, beaten with 1 tbsp water
  • ¼ cup flour
  • 1 ½ pounds salmon (6 fillets)

Instructions

Preheat oven to 425 degrees. Spray baking sheet with nonstick cooking spray. Combine the almonds, bread crumbs, brown sugar, Old Bay seasoning, and salt in a shallow pan. Place beaten egg (or egg whites) and water in another pan and the flour in another shallow pan or plate. Season fish with additional salt and pepper (optional). Bread each fish fillet by coating both sides with flour, then dip in egg mixture then coat evenly with nut mixture. Place each fillet on the baking sheet and bake until golden brown about 15 minutes.

Shopping List

  • slivered almonds, finely chopped (use food processor, it’s easier)
  • plain bread crumbs
  • brown sugar
  • ½ tsp Old Bay Seasoning
  • large egg or egg whites
  • 1 ½ pounds salmon (6 fillets)

*Can  substitute other fish like tilapia, halibut, or whitefish.  Can also substitute pecans for almonds.

 

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.

 

Very Berry Nutty Chocolate Crisp

summer-berry-cobbler-2

By Barbara Day, M.S., R.D., C.N.

With berries being in season right now you can substitute the frozen fruits with 5 cups of sliced fresh berries.  This recipe is high in fiber and antioxidants, with lots of flavenoids.  Plus it’s loaded with Vitamin C. But the most important ingredient: DARK CHOCOLATE. Yum!

Nutritional Information Per Serving: 368 calories, 9 grams protein, 15 grams of fat, 55 grams of CHO, 10 grams of fiber,  18 mg sodium.

Preparation Time: 10 minutes. Cook time: 40 minutes.

Serves: 8

Ingredients

2  12-ounce bags frozen unsweetened mixed berries (5 cups) which include strawberries, blackberries, raspberries and blueberries or can use berries of choice

  • 2 Tbsp. cornstarch
  • 2 Tbsp. honey
  • 1 cup old fashioned rolled oats
  • 1/3 cup wheat germ
  • 2 tbsp ground flaxseed
  • 1/2 cup brown sugar
  • 1 tsp cinnamon
  • 1 cup chopped walnuts or almonds
  • 12  Dove dark chocolate pieces
  • 2 tbsp Light Cool Whip per serving or can substitute low fat vanilla yogurt\

Instructions

Preheat oven to 350 degrees.  In a bowl, mix berries with cornstarch and put in an 8″x8″ glass baking dish.  In a small bowl, combine the honey, rolled oats, wheat germ, brown sugar, cinnamon and nuts.  Spread over the berry mixture and bake for 30 minutes.  Remove and top evenly with chocolate broken pieces in a blender and return to oven for 10 minutes.  Serve with Cool Whip or vanilla low fat yogurt.

Shopping List

  • Frozen mixed berries or 5 cups of fresh berries
  • Cornstarch
  • Honey
  • Rolled oats
  • Wheat germ
  • Brown sugar
  • Cinnamon
  • Walnuts
  • Dove dark chocolate pieces
  • Light Cool Whip

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.

 

Turkey Black Bean Zucchini Chili

turkey-zuchinni-chili

By Barbara Day, M.S., R.D., C.N.

When you are busy working and managing your kids, you need a quick and easy dinner for a family on the go. Here’s an easy recipe that can be made on the stove top or in a crock pot. It can be cooked in 30 minutes or simmered all day while you are at work.

Nutritional Information Per Serving:  235 calories, 17 grams protein, 3 grams of fat,  42 grams of CHO,  11 grams dietary fiber,  1599 mg sodium.

Preparation Time: 15 minutes  Cook Time:  30 minutes

Slow Cooker Time: 7 to 8 hours on low, or 4 to 5 hours on high.

Serves: 8

Ingredients

  • 1/2  pound ground turkey, extra lean ground beef, or ground bison
  • 2 – 14.5 ounce chili or fired roasted tomatoes
  • 2 – 15.5-ounce black beans, rinsed and drained
  • 3 medium zucchinis (about 1-pound) diced
  • 2 medium onions, diced
  • 1 6-oz tomato paste
  • 1 16 oz bag of frozen corn
  • 2 cloves garlic, minced or ½  tsp minced garlic
  • 1 tbsp chili powder
  • 1 tsp dried oregano
  • 1 ½ tsp salt
  • ½ tsp black pepper

Optional: a dollop of Reduced fat sour cream, cut-up avocado and chopped fresh cilantro before serving

Instructions

Brown meat in a 6-quart sauce pan. Then add tomatoes, beans, zucchini, onions, tomato paste, frozen corn, garlic, chili powder, oregano, salt and pepper.  Cover and cook over medium until the vegetables are cooked tender about 20 – 30 minutes.

 

Optional: You can make this a slow cooker meal. Put all the ingredients in a 6-quart slow cooker on low for 7 to 8 hours or on high for 4 to 5 hours. Make sure the meat is cooked thoroughly and the vegetables are tender.

 

Shopping List

  • ½ pounds ground turkey, extra lean ground beef, or ground bison
  • 2 – 14.5 ounce diced tomatoes
  • 2 – 15.5-ounce black beans
  • 3 medium zucchini (about 1-pound)
  • 2 medium onions
  • 1 can tomato paste
  • 1 16-oz frozen corn
  • 2 cloves garlic or dried minced garlic
  • chili powder
  • dried oregano

Image from: http://www.sweetsavorylove.com/2011/10/turkey-chili-with-zucchini/

 

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.    

 

Cheesy Quinoa Black Bean Sweet Potato Casserole

sweet potato black bean quinoa recipe

By Barbara Day, M.S., R.D., C.N.

Quinoa (pronounced KEEN-wah) is considered a whole grain but it is really a seed. Quinoa is high in protein and dietary fiber. It contains more high quality protein than any other grain. Quinoa is considered a complete protein because it contains all the 9 essential amino acids. It does not contain any gluten.  Quinoa is a perfect food for vegetarians, vegans and people who are lactose intolerance. Quinoa can be served hot or cold. It can be served as a side dish, in soups, as a pilaf or as a breakfast cereal.  One cup of cooked quinoa has 222 calories, 8 grams of protein, 4 grams of fat, 32 grams of carbohydrate and 5 grams of dietary fiber.  Quinoa is a good source of magnesium, iron, selenium, calcium, folate and vitamin E.  I typically use quinoa in the place of rice or couscous. It takes about 10 – 15 minutes to cook. I typically cook a batch and store in the refrigerator.  It can be stored up to 4 days. I use it in soups and as a base for stir fry vegetables.

Nutritional Information Per Serving: 443 calories, 25 grams protein, 7 grams of fat,  61 grams of CHO, 19 grams dietary fiber, 1868 mg sodium.

Preparation Time: 15 minutes  Cook Time: 30 minutes

Serves:  4

 

Ingredients

  • 1 cup cooked quinoa*
  • 2 15-ounce cans black beans, drained and rinsed
  • 2 large sweet potatoes, shredded**
  • 1 cup reduced fat shredded cheddar cheese
  • 1 tbsp ground cumin
  • 1 tsp chili powder
  • Salt & pepper to taste
  • 2 eggs or 4 egg whites
  • 2 cups of medium salsa
  • 2 tsp fresh cilantro, chopped as garnish

Instructions

Cook quinoa according to the package. Preheat oven to 350 degrees.  Prepare a 9” X 9” casserole dish with nonstick cooking spray.  In a large bowl, mix cooked quinoa, black beans, sweet potatoes, ½ cup cheese, chili powder, cumin & salt and pepper to taste.  In a small bowl, mix together the eggs and the salsa.  Pour the salsa mixture over the vegetables and beans.  Then pour the mixture into the prepared casserole dish. Sprinkle the rest of the cheese over top & bake uncovered for 30 minutes. Garnish with cilantro.

 

Shopping List

  • quinoa
  • 2 15-ounce cans black beans
  • 2 large sweet potatoes
  • ground cumin
  • chili powder
  • eggs
  • medium salsa
  • fresh cilantro

*You can substitute whole wheat couscous.

**You can substitute fire roasted red pepper and garlic instead of the sweet potatoes.

Image from: Jerry Miller.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 12 grandchildren.     

Chicken Spinach Enchiladas

Spinach-Enchiladas2

By Barbara Day, M.S., R.D., C.N.

I love this recipe because it’s a way of hiding spinach in a kid-friendly Mexican enchilada if you have a kid who won’t eat any green vegetables. The garlic & cheese overpowers the spinach but the good news is this recipe really tastes good, too. The recipe is excellent as a leftover and can be warmed up easily in the microwave. In addition, you can cut the recipe in half as well before you cook it. If you want to lower the fat and calories in this recipe you can also use fat free cream cheese.  You can use canned chicken breast or you can poach your chicken which is very easy to do.  See the recipe below.

 

Nutritional Information Per Serving: 395 calories, 29 grams protein, 15 grams of fat,  32 grams of CHO, 4 grams dietary fiber, 895 mg sodium.

Preparation Time: 15 minutes  Cook Time: 35 minutes

Serves:  8 servings; one taco each

 

Ingredients

  • 1 cup diced onions
  • 3 garlic cloves, minced or ¾ tsp dried minced garlic
  • 1 tbsp olive oil
  • 2 cups chopped baby spinach
  • 2 cans (4.5 oz) chopped green chilies, drained
  • 3 cups shredded cooked chicken breast (see how to poach chicken below)
  • 1 (8 oz) package of low fat cream cheese, cubed and softened
  • 2 cups (8 oz) shredded low fat pepper jack cheese
  • 1/3 cup chopped fresh cilantro
  • 8 (8-inch) soft taco whole wheat tortillas

Spoon 1 tbsp of bottled Tomatillo Salsa or Thick Salsa per tortilla before serving

 

Instructions

Preheat the oven to 350 degrees. Sauté the onion and garlic in olive oil under medium heat for 5 minutes until tender.  Add spinach and green chilies.  Sauté 1 to 2 minutes or until spinach is wilted.  Stir in chicken and cream cheese, pepper jack cheese and fresh cilantro.  Stir continuously until the cheeses melt. Spoon ¾ cup of chicken mixture in center of tortilla. Roll up tortilla.  Placed the rolled tortilla seam side down on a 13 X 9 inch baking dish that has been sprayed with cooking spray.  Bake for 30 to 35 minutes or until golden brown.  Top with 1 tbsp Tomatillo or Thick Salsa per tortilla.

 

Shopping List

  • onions
  • 3 garlic cloves or dried minced garlic
  • olive oil
  • chopped baby spinach
  • 2 cans (4.5 oz) chopped green chilies
  • 2 pounds chicken breast
  • 1 (8 oz) package of low fat or fat free cream cheese
  • 8 oz shredded low fat pepper jack cheese
  • fresh cilantro
  • 8 (8-inch) soft taco whole wheat tortillas
  • bottled Tomatillo Salsa or Thick Salsa

 

How to Poach Chicken
To poach boneless, skinless chicken breasts, place them in a large pot or skillet and add 1-2 cups of water or chicken broth. Bring to a boil, reduce heat, cover, and cook for 9-14 minutes until chicken reaches 160 degrees F. about 15 minutes.

You can also poach in the oven. Place chicken in a single layer in a roasting pan. You can add lemon slices, peppercorns, or any other spices or herbs. Bring 4 cups of water to a boil and immediately pour over chicken. Cover and bake at 400 degrees F for 20-35 minutes, checking for an internal temperature of 160 degrees F.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.    

 

Grilled Cedar-Planked Salmon

cedar plank salmon

By Barbara Day, M.S., R.D., C.N.

My favorite fish is salmon & I especially like it cooked on a cedar plank. I usually eat the cedar plank salmon at a restaurant but here’s a really great recipe you can make at home!

Nutritional Information Per Serving:  208 calories, 23 grams protein, 11 grams of fat,   grams of CHO, <1 grams dietary fiber,  270 mg sodium.

Preparation Time: 10 minutes  Plank Soak Time: at least 4 hours 

Serves:  8 four-ounce servings

Ingredients

  • 1 untreated cedar plank (14 X 7 X 1 inch)*
  • ½ cup Kraft Sun Dried Tomato Vinaigrette Dressing
  • ¼ cup finely chopped fresh parsley
  • ¼ cup finely chopped oil-packed sun dried tomatoes
  • 1 tbsp oil
  • 2 lb salmon fillet 1 inch thick (red snapper, orange roughy)

 

Instructions

Put plank in water & make sure it is completely submerged & soak for at least 4 hours or you can soak overnight. Mix dressing, parsley, & tomatoes.  Brush the plank with oil, then top with salmon.  Put plank on medium heat grill.  Grill for 20 minutes or until the fish easily flakes with a fork. After 10 minutes of grilling salmon, add the dressing mixture to top the salmon.

 

Shopping List

  • 1 untreated cedar plank (14 X 7 X 1 inch)
  • Kraft Sun Dried Tomato Vinaigrette Dressing
  • fresh parsley
  • oil-packed sun dried tomatoes
  • vegetable oil
  • 2 lb salmon fillet 1 inch thick

*You can grill on a sheet of heavy-duty foil instead.

Adapted from: www.Kraft.com

Image from: www.tammysrecipes.com

 

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.     

No-Bake Pumpkin Pudding Cheesecake

Double_Layer_Pumpkin_Pie

By Barbara Day, M.S., R.D., C.N.

Here’s an easy no-bake pumpkin cheesecake recipe for the holidays. But pumpkin shouldn’t just be for Thanksgiving. Pumpkin is high in vitamin A and C plus it’s has some dietary fiber as well.

Nutritional Information Per Serving:   226 calories,  3 grams protein,  8 grams of fat,  37 grams of CHO,  2 grams dietary fiber,  393 mg sodium.

Preparation Time: 15 minutes   Chill Time: 3 hours

Serves:  12

Ingredients

  • 4-oz  reduced-fat cream cheese, softened
  • 1 tbsp skim milk
  • 1 tbsp sugar
  • 1 ½ cups reduced-fat whipping topping
  • 9-inch prepared graham cracker crust
  • 1 cup COLD skim milk
  • 2 – 3 oz pkgs vanilla flavor instant pudding & pie filling
  • 16-oz can solid pumpkin
  • 1 tsp cinnamon
  • ½ tsp ground ginger
  • ¼ tsp ground cloves

Instructions

Mix softened cream cheese, 1 tbsp milk, & sugar in a large bowl with a wire whisk until smooth. Gently  stir in whipped topping. Spread on the bottom of prepared crust. Pour 1 cup skim milk in a bowl. Add pudding mixes & spread over cream cheese layer. Stir in pumpkin & spices, and spread over cream cheese layer. Refrigerate at least 3 hours or until set.

Shopping List

  • 4-oz  reduced-fat cream cheese
  • skim milk
  • reduced-fat whipping topping
  • 9-inch prepared graham cracker crust
  • 2 – 3 oz pkgs vanilla flavor instant pudding & pie filling
  • 16-oz can solid pumpkin
  • cinnamon
  • ground ginger
  • ground cloves

Adapted from Year-Round low-Fat & no-Fat Holiday Meals in Minutes by M.J. Smith, R.D. 1995.

Image from: asweettasteofhome.com/pies_and_brownies

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.    

 

 

 

Crockpot Lasagna Made Simple

lasagna

If you are short on time but love homemade lasagna here’s the perfect recipe for you. You can even fix it the night before in your removable crockpot casserole dish,  refrigerate & then pop it into the crockpot. Serve with a spinach salad with mandarin slices & you have a healthy family meal.

Nutritional Information Per Serving: 347  calories,  32 grams protein,  12 grams of fat,  25 grams of CHO,  3 grams dietary fiber,  813 mg sodium.

Preparation Time: 15 minutes Slow Cooker Time: 4 – 6 hours low

Serves:  8

Ingredients

  • 1 pound extra lean ground beef
  • 1 jar (24-ounce) spaghetti sauce
  • 1 cup water
  • 1 container (15 oz) reduced fat cottage cheese or ricotta cheese
  • 1 pk Shredded Mozzarella cheese (7 oz), divided
  • ¼ cup grated reduced fat Parmesan Cheese, divided
  • 1 egg, whisked
  • 2 tbsp fresh or dried chopped parsley
  • 6 lasagna noodles, uncooked

Instructions

Brown the beef in a large skillet & drain.  Add spaghetti sauce and water to the meat. Mix in the cottage or ricotta cheese, 1 ½ cup of mozzarella cheese, 2 tbsp parmesan cheese, egg and parsley. Spoon 1 cup of meat sauce in the bottom of the slow cooker, then ½ noodles (broken to fit) and ½ cheese mixture. Cover with 2 cups of the meat sauce. Next layer: top with remaining noodles cheese mixture, and meat sauce. Cover with lid. Cook on low for 4 to 6 hours or until the liquid is completely absorbed. Note: For best results, do not cook on high. Sprinkle with the rest of the mozzarella cheese and parmesan cheese. Let stand, covered, around 10 minutes or until cheese is melted.

Note: You can make ahead by layering the lasagna using a crockpot liner & store in the refrigerator overnight and then pop in the crockpot the next day.

Revised from www.Kraft.com

Shopping List

  • 1 pound extra lean ground beef
  • 1 jar (24-ounce) spaghetti sauce
  • 1 container (15 oz) reduced fat cottage cheese or ricotta cheese
  • 1 pk Shredded Mozzarella cheese (7 oz)
  • grated reduced fat Parmesan Cheese
  • 1 egg
  • fresh or dried chopped parsley
  • lasagna noodles

 Image from: getcrocked.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.