Broccoli Pumpkin Seed Salad

5 c chopped broccoli small bites
3 scallions with part of the green chopped
1/4 c diced carrot
1/2 c diced celery
1/4 c toasted pumpkin seeds

dressing
3 T vegan mayo
5 T champagne vinegar
1-2 T agave nectar
1 t balsamic vinegar

Mix all the dressing ingredients well and pour over the rest of the salad.  Refrigerate until ready to eat. This even gets better the next day.  Soooo good.

So much texture and flavor!

And I still have broccoli left so I kept on cooking.

Simple Roasted Broccoli

Chop the broccoli into large pieces
Place in a large bowl and drizzle olive oil to lightly coat and then toss in lots of chunky steak seasoning.
Heat oven to 425, spread broccoli on a sheet pan and cook for 15-25 mins until fork tender.  Look out the florets will burn if you leave in too long.

10 calories per serving--guiltless decadence!

As part of being a blogger for Foodbuzz  Tastemaker program, I received a large package of  Ghirardelli’s new “Intense Dark” line of chocolate. Now, if you know me well you know I do not like chocolate very much at all. Dark chocolate is the epitome of chocolate. They even included a bar of chocolate that was 86% cacao. What? This is not bakers chocolate either?! Gross–I accept the challenge!!

Wow--now if only I liked chocolate!

I have plenty of eggs at home–no thanks to the chickens! I also had some new instant espresso I had just gotten that I wanted to try.  So–adding all those ingredients together along with once serving size of Ghirardelli’s “Sea Salt Soiree”   I came up with a great idea for a treat! Sometimes we all need a little treat, intense with flavor, to stave off any cravings we are worried about succumbing to, right?  Like that “night-cap” we look for before we settle in for the night or those pesky afternoon grazing urges we get. These cookies are so perfect for this, at only 10 calories a pop–(yeah 10 calories!!) . You will so enjoy the depth of this 72% dark chocolate with the savory pairing of the sea salt and the sweetness of the roasted almonds in a chewy bite sized cookie!

Dark Chocolate Espresso Meringue Bites
2 egg whites at room temperature
1 serving size dark chocolate (3 squares)
3 pinches cream of tartar
3 tablespoons powdered sugar
1 rounded teaspoon instant espresso
1 teaspoon cinnamon

See that one stubborn piece? I ate it.

Preheat oven to 215 degrees. Line a baking sheet with parchment paper. ( I used miniature cupcake papers) Take your squares of the “Sea Salt Sioree” and added them to my coffee grinder. (the chocolate works best if you freeze it for a few hours first) Grind it all finely–you want it to fold it into the egg whites and let it blend fully instead of leaving chocolate chunks in the bite sized morsels.

Looks good enough to eat already!

Add egg whites to mixer and beat on high until soft peaks form then add the 3 pinches of cream of tartar.  Continue beating adding in the espresso and sugar slowly as the egg whites thicken. Stay of whipping the whites until they  are shiny and hold very stiff peaks.

I see sea salt.

Add the finely ground chocolate to the egg whites and gently fold in–you are not mixing it with any sort of effort here. Don’t go crazy thinking about all the chocolate and ruin the fluffy egg whites. I know how crazy you people can get about chocolates. Remain calm until you may eat them.

My makeshift decorator bag and zero skills.

Once the chocolate has been fully incorporated into the you can add the meringue to a large plastic freezer bag with the tip cut out. I used a frosting tip thinking I had some sort of mad skill with decorating with egg whites–turns out I posses no such skill.

40 servings equals 400 calories

Once each cup is filled and you have used all the meringue you can place the cookies on the middle shelf of the preheated oven. back for about 1 1/2 to 2 hours. Once they are firm to the touch you can turn off the oven and open the door and allow the cookies to sit in there for about an hour longer.

Once the cookies have fully cooled sprinkle with cinnamon and store in an airtight container in the freezer.

The cookies actually improved in texture and in taste after storing in the freezer for a few days. the texture is divine, really. It is firm like a meringue cookie when you first put it in your mouth but soon it softens into a caramel like texture as the rich flavors of the cookie grab your taste buds and give them a firm slap. So–these are time-consuming because they do take a while to bake–however, these are perfect to keep in your freezer when you may be looking for a snack, a treat–just that “something” that you keep wandering into the kitchen looking for. This is healthy eaters MUST HAVE!

I get to cook a lot–like a lot, a lot!
I get to force my family to talk to me about the foods I cook for them. Sadly, they love to tell me what they do not like quicker than they admit the dishes they do like.
I get free things!! (actually really coolio free things too–more on that to come!)
I have other professional health food enthusiasts ask me to check out a few recipes for them–which means more cooking and more eating–and I did not have to be the recipient of the family’s comments! (completely kidding they still blame me)

So, when Trufflehead emailed offering for me to be a guest blogger on their iPhone App I jumped at the opportunity-mostly because one of the recipes offered was a Cauliflower soup with Moroccan spices. I needed that recipe and would do anything for it! (anything in this case was simply hit reply and respond with “yes, I would love to.” phew, eh?) So, to brag a bit, here is the blog review of the recipe that was AMAZING–so amazing my family left no comment on it because it was mine, all mine and I did not share it.

Click this image to read the review of this AMAZING soup!

They also let me try out an old favorite of mine with a new twist (yeah–it is healthy this time!)

Click to read my review of this HOT appetizer!

They have SO MANY MORE healthy recipes but amazing chefs and health experts–I saw the preview of the app and it  is super cool!  You can buy it directly here for your phone–it is not for android yet or I would be using it daily–even just for food porn!  Trufflehead Recipe/Cooking Tool App it does grocery lists, video cooking tips etc. 

So–check out the application and the reviews and I may just have a give away for you–but it will have to be earned–prove you went to the site etc!!!

I had heard rumors on a few fitness forums about a magic noodle–no carbohydrates, all fiber resulting in no net calories. Lies–it is to laugh! Some people had tried them and had said the texture was different but they enjoyed them. I looked in Asian markets for something  resembling what these people were rumoring about and never found them. Until recently when I went to a local market and there in the gluten free section sat a package called “NoOodle” and it boasts right on the label they are gluten free, calorie free, sent from the gods of pasta to save the world etc. Naturally I purchased 2 packages so I could mess around with a few different ideas.

Devil Noodle Soup

When I looked up what they use for these noodles I saw that it was made from “Devil’s Tongue Yam” so I thought I would prepare them with some spice to it. The result was a very ethnic dish with a lot of heat and flavor and from what I can research–ZERO calories as well!

Simmering Devil tongue soup

Devil Tongue Soup
serves anyone who dares try it

1 8 ounce package Japanese Noodles
4 or 5 large mushrooms
1 clove garlic
1 cup Pico De Gallo
1 tbls vegetable bouillon paste
1 cup water
1 splash fish sauce
1 tsp green curry
3 toothpicks full ghost chili

Add all the ingredients aside from the ghost chili to a large sauce pan. Once the mushrooms are tender but before they are mushy remove from heat and stir in the ghost chili, a tooth pick at a time, until it has reached your desired level of heat!  The flavor in this from the fish sauce and curry as well the vegetables add such an ethnic flare to the dish, coupling that fact with the spice sensation of the ghost chili. The noodles had the perfect texture as well–no they are not spaghetti noodles but they are noodles! Think of it like Ramen has been given a second chance to redeem itself!

Don’t forget to check out our book on Amazon for more ideas on low calorie delicious and healthy recipes!

No Oodles–or is it just NoOodles? I see them and I think the NooOOOooo stands out the most. However, being a brave soldier of healthy food tasting I decided to pick up a few packages to give them a go.

I am writing this blog post BEFORE I prepare anything to ask you readers if you have tried them–what have you done with them?

Here is a link if you have nooOooo idea what I am talking about:

NoOodles

What is NoOodle?™

As we all know, pasta and noodles are made of starch, so they have calories. But there is an exception – NoOodle™ is made from high-fiber yam flour and water. As you are most probably aware, soluble fiber and water have no calories, thus NoOodle™ is entirely devoid of calories. NoOodle™ is the healthy alternative.

Comfort Food American Style

This final version is more like a loaded potato with very little calories of course. Normal mashed potatoes that are “loaded” usually have 400+ calories per serving, cauliflower “potato” has just 50 calories per serving. What!?!? Yeah–50.

Smashed Faux-tato

4 cups cooked cauliflower
1 cup no fat greek yogurt or sour cream
1 clove garlic
4 tbls diced scallions
1/2 tsp smoked paprika
salt and pepper to taste.

Add all ingredients to a food processor or blender and blend until you like the texture.

Yeah–it’s that simple.

Like this recipe? Why not check out more of our recipes in our book “Squeaky Gourmet Simple. Clean. Food” !

Fresh and Spicy Grilled Summer Squash

This side is so easy to prepare and tastes great served hot off he grill or as cold leftovers.

Prepped grilled veggie bag

• Chop 2 cups Summer squash, 2 cloves fresh garlic, 1 medium sweet onion and 1/4 fresh cilantro and place in a foil pouch. Toss in a few sun dried tomatoes and and some extra cilantro and close foil pouch.
• Place on the higher shelf on your grill and cook for about 15 minutes–depending on how tender you like the squash. 15 minutes gave mine enough to be a crisp bite but had the full flavor of the other vegetables as well.

We served ours with grilled skinless chicken thighs and a few fresh carrot sticks. The cilantro and the mix of veggies in this dish is so good–you will not care it is a vegetable dish even–you will want to love it regardless of your fear of veggie commitment.  ♥

200 calorie pizza, baby!

One of my new favorite dishes–rice tortilla pizza! Don’t roll your eyes at the “rice” tortilla part. I use these  rice tortillas because of their ability to be wonderful and crisp when you cook them.

I set the oven to 350. Then took one avocado and mixed it with guacamole spices I had been sent by Tostito’s to try out because I am a part of the Foodbuzz Tastemaker Program. . Their “ Tostitos Dip Creations” line are all natural and contain actual real ingredients. It went well with the pizza sauce in this veggie pizza–the fact it was a mix made it super quick to make as well.

• I sliced tomatoes, onions, summer squash, zucchini and tomatoes super thin.
• Then layered the veggies out over the avocado “sauce”.
• On top of the veggies I sprinkled 2 tbls goat cheese and 2 tbls mozzarella cheese and fresh cilantro leaves.

I baked it till it was brown around the edges and the cheese had a chance to melt. Once it is sliced up it still holds firm and is easy to eat–and the freshness of the flavors mixed with the guacamole sauce–this dish will also leave you rethinking the veggie phobia you thought you had.

Rice Tortilla--Great pizza crust!

Tomorrow I will introduce you to my hot and spicy vegetable soup!

On evening I decided I would “google” some weight loss transformations and just read up on things a bit. Do you KNOW how many there are? I saw links to every diet idea there could be. I saw articles for success with pictures of what seemed like miracles to plastic surgery.

I also saw those people; those certain individuals who one day woke up and said ” I will not be held prisoner by this weight any longer” and they changed themselves completely. They went from being depressed, tired and lonely individuals to super hero’s. They had web sites that would light a fire under most people. How did they do it? How did they manage to lose 50, 80 and some even more than 100 pounds? What is the secret they have that millions around the world ache for yet are failing to reach? Did they find a magic bullet; some sort of subliminal trigger that others can’t grasp?

We flip on the TV and 2 out of 5 commercials are for a new weight loss program; pill, procedure, drink, injection etc. It is a multi-billion dollar industry. Science is constantly looking for a gene to blame; a cure for obesity as if it were cancer or some other deadly occurrence to the body. Obesity does kill, but it is a preventable killer in which the cure lies in “eating right and working out” So, again, why are people missing this? Why are other people finding it? Science and western society want an easy answer; clapping their hands or snapping their fingers and POOF a thin lean body. I am glad it is not that easy; now anyway.

Once a person reaches a point of deciding to do something, well, the world is theirs to have. Once they wrap their mind around a concept of weight loss, choose a wellness program to follow etc they do find it IS EASY. Want me to reword that? OK!

For the average person, let’s presume you are an average person…..it is easy to walk. Little thought goes into walking, right? You want to get to a certain point so you get up and walk there. You do not have to say ok, left leg first, ok good, now the right leg and so forth. It wasn’t always this way; we had to learn to walk. Sure, I know we do not remember the determination we had around 1 year of age, but it was there. How about talking, learning to read, algebra? (ok I am still working on the Algebra one) driving, cooking, writing etc.  You can see where I am going right? Everything thing we learned to do in our life took determination, practice and learning from mistakes in order to master a skill. This is all it takes. It takes a want or a desire to really and truly be fit and healthy.

If you are not making steps to be thin and be healthy then you just do not want to be thin and healthy bad enough. You can say you have a genetic make up which makes it harder, an illness which makes it to difficult etc but all it takes is a want which is bigger than those things. Google it, I dare you. You will see so many people over come so many physical odds and illness, finding their own way to fitness.

It won’t be over night, it will be trial and error discovering what works best for your body for weight loss.

It will be a journey of discovery and adventure.

It will teach you more about yourself than you already knew.

There is a super hero inside of you, there really is.

All you have to do is let it out.

You ready?

Warm the body and cleanse the soul!

Well–finally the holiday season is over. Can we get a collective sigh of relief as we loosen the belt and adjust to our expanded waistlines? I ate, laughed, drank, ate, danced, ate, celebrated family and ate–and ate–did I mention I ate a lot? We had prime rib roasts, gourmet once a year chocolates and wine, mixed drinks–oh man the foods we had!  What did you have? Leave a comment telling us all what your favorite holiday eats were.

Now that they are over–oh my the clean up I have to do with my body. Yeah, the house too but mostly the body. I like to just eat what i want during the winter break and then clean myself up after. I like to think it is the way we are designed to eat–feast or famine, right? No, I am not in a famine state–forbid someone in a profession of health and wellness to advocate famine–I can just imagine the emails on that mention alone! I just like to return to a healthier meal plan of fruits, nuts, legumes and veggies veggies veggies! Oh and hot lemon water–yes please! I am lucky enough to be the recipient of several cookbooks over the holidays as well–all catering to my healthy desires-WOOT! Last nights dinner was based off  a beautiful vegetarian cookbook given to me by a family friend (Thanks Christine!). The book is Good Housekeeping: Vegetarian Meals: Meatless Recipes Everyone Will Love (Good Housekeeping Cookbooks) and I adapted this recipe from the Vegetarian lentil Stew on page 22. I want to also mention WHAT A BORING NAME!?!? This was such a wonderful meal–I can’t wait to have the left overs today for lunch even! The cookbook calls for lentil soup in a can but I can’t find many soups in a can that do not contain gluten so I always make my own. It took all of maybe 2 hours to cook–hands off cooking. The taste was so fresh and alarming with the curry paste and squash. The apple added a subtle sweetness that was a perfect pair to the heat of the curry. The colors were beautiful and appetizing–you will really love this recipe!

Curried Lentil Stew
serves 8 generous bowls

1 1/2 cups yellow lentils
4 cups vegetable broth
4 cups peeled and diced butternut squassh
3 large tbsl red curry paste (pick your own heat)
10 ounces raw spinach
1 large apple
2 teaspoons diced ginger ( I do not peel mine)
2 cloves diced garlic cloves

In a large soup pan add lentils,broth and curry paste–allow to cook for about 2 hours on medium heat. Add in the remaining ingredients except the spinach and cook for another 30 minutes or until the squash is tender–then add the fresh spinach and stir. Once the spinach has cooked down you can serve and eat.  Really–yes it was that simple–crazy I know.

Calories per serving- 190
Protein-9 grams
Carbohydrates- 34 grams
Fat-4 grams

Hey why not check out more of our recipes in our top selling book on Amazon.com!

What do you love to throw on the grill?

My garden is in full glory, full of yummy treats and pretty flowers and I can’t forget to mention the weeds.  They completely got away from me this year.  So away they go and I am just trying to clear paths through the weedy jungle to get to the veggies.  I found a few pattypan squash and had lots of basil so I came up with some grilled treats.  If you are like me and lived most of your life without trying pattypan squash… go try it.  It has a similar flavor to yellow crookneck squash but the texture is better and stays firmer when cooked.  But please don’t overcook it.  Leave a little crunch in it.

Balsamic, Basil Chicken

4 servings of skinned chicken breasts (I used chicken tenders cause it’s all I had)

¼ c chopped fresh basil

3 T balsamic vinegar

3 T lime or lemon juice

1 T honey (optional)

Place all the ingredients in a large Ziploc baggie or bowl and dissolve the honey.  Mix well and toss in the chicken.  Coat the chicken well and refrigerate for several hours or overnight.

Heat up your grill to low heat and cook until done all the way through. Timing is so different on each and every grill so you will have to figure out when yours is done.  Just FYI- watch out for the honey burning on the chicken. Cook slowly.

Grilled Pattypan Squash

Trim your squash and slice so it’s at least ½ inch thick.  Brush on a little, maybe 1 t per serving, of an Italian vinaigrette

on tops and bottoms of each slice.  I keep a bottle of Newmans oil and vinegar dressing for easy access but you can make your own from

1T olive oil and 2T vinegar and any seasonings you like.  Next I pepper the squash and add a dash of garlic powder to each slice.  Off to the grill.

Grill over low heat, approximately 2 mins on each side.  Enjoy.

–Jamie Wilson co author to Squeaky Gourmet