Skinny Green Tropical Smoothie

A tropical green smoothie made with pineapple, shredded coconut and bananas, then blended with spinach, light coconut milk and Greek yogurt. High in Vitamin A, B-6, C, Manganese and fiber.

I've been really addicted to green smoothies since I first tried them, some of you may remember the Skinny Green Monster made with spinach bananas and peanut butter... so good! I got my friends and family members hooked in it too! It's amazing how you can't taste the spinach, and every time I have one I try making it different.

This tropical version has been on my mind for some time, I just love the combination of pineapple and coconut, and the sweet bits of shredded coconut give each sip an Island flair. I've also added mango, flax seeds, papaya would be good too! You can leave the yogurt out and add a bit more coconut milk to make it dairy-free. Enjoy!!


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Arugula Salad with Penne, Garbanzo Beans and Sun Dried Tomatoes

Peppery arugula tossed with nutty chick peas, pasta, sun dried tomatoes, shaved parmesan and balsamic vinegar create a simple yet delicious main dish salad – perfect for lunch or dinner. Portions are large, loaded with fiber and very satisfying.

A few tips to make this simple salad fantastic – buy baby arugula, it has a milder peppery flavor. Use extra virgin olive oil, and a really good aged balsamic vinegar and most importantly use a premium imported parmesan such as Parmigiano Reggiano for optimum results. If you can't find it in your area or if it's out of your budget, Locatelli Pecorino Romano is another great option.


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Light Swiss Chard Frittata

At first bite you'll love the sweet caramelized onions, in combination with the savory flavors from the Swiss chard, eggs and cheese. A perfect meatless dinner when paired with a salad and some crusty bread. Or you can serve it for breakfast or brunch, it's easy to make ahead and reheat before serving.

Swiss chard is one of my favorite leafy green vegetables and it's an excellent source of vitamins K, A, and C, minerals, phytonutrients, antioxidants and fiber. If chard is not available, try this with kale or spinach.

To keep it light, I usually I prefer to make my Frittatas with half egg whites/half whole eggs but to further lighten it you can make this with all egg whites as well.

Depending on how you serve this, it will serve four to six people.  Leftovers can be refrigerated and reheated.

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Chocolate Hemp Latte.. A healthy treat your body will crave.

When you think of hemp what's the first thing that comes to your mind? Don't lie. Have you seen all of the hemp products lining the shelves in your local grocery store such as hemp seed, hemp milk, hemp bars, hemp oil and even hemp lotion and shampoo? If not or even if so , do you still associate hemp with weed. pot. marijuana. Cannibus sative?  Gasp!  Shame on you!






I kid. Really, I've been familiar with the miracle benefits of hemp for many years but still can't help to associate it with the illegal herb marijuana. In fact, the nutritional and legal form of the plant is pushing it's way into every grocery store in America as of late.

It's about time.


The views and laws for hemp are different all over the world. In Australia for example, although you can legally grow hemp (without the drug ingredient THC), hemp foods  are not legal. While in North America, the opposite is true. The lucky Canadians who supply much of the hemp found in the U.S. are reaping the benefits of a 1/2 billion and growing industry.


So, the hemp found in foods and beauty products does not contain the illegal or medicinal ingredient tetrahydrocannabinol or THC.  What it does contain however is totally worth having.

Hemp contains calcium, vitamins B-6, A, D and K. It has a good source of Iron, magnesium and 24%  protein including the full range of amino acids as well as a balanced source of Essential Fatty Acids or EFA's. EFA's include omega-3 and omega-6, which help maintain a healthy immune system and are responsible for shiny healthy looking hair, skin and nails.  Best of all in my humble opinion is the major reduction for the craving of junk foods and sweets that I've noticed since I've started consuming hemp seed and hemp milk.

ground hemp seed

How to get Hemp into your diet:

1.  Hemp has a slightly nutty flavor and can be eaten raw. You can purchase hemp seeds or hemp meal (ground) or grind the seeds yourself in a food processor or coffee grinder.  Add it to smoothies (green or fruit), baked goods, sprinkle it on your yogurt, add it to your trail mix, sprinkle it onto your salads, salad dressings or dips.

2. You can purchase hemp milk at most well stocked grocery stores or make your own by combining 1 cup of hemp meal with 4 cups of water and blending. Add a pinch of stevia, honey or good quality chocolate powder if you please.

We recently purchased a little espresso machine in an effort to save a trillion $$$ at Starbucks and to be healthier and so my newest favorite way to enjoy hemp is in my morning latte. I like the chocolate and vanilla flavored hemp milk which contains some sugar so I usually only have these on the weekend as a special treat.

Simply mix 1 or 2 shots of espresso with hemp milk to your desired strength. Add ice or drink it hot.

Enjoy the many health benefits of hemp.

This post is linked to:

Fresh Bites Friday at Real Foods

Skinny Yet Creamy Carrot Ginger Soup

Baby carrots, a hint of fresh ginger and a touch of sour cream are blended to create this simple yet tasty soup. Perfect for lunch or dinner.

When I was a kid we had soup every night before our main dish whether we wanted to or not. I was usually not happy about this because I was pretty picky. My mom made one meal for everyone and we had to eat it, no exceptions. No mac and cheese or chicken nuggets in my house growing up!

When it came to most soups, the only way I would eat it was when Mom put it in the blender. Once pureed I actually enjoyed it.

I mention this because I'm not a huge fan of cooked carrots, but when combined with ginger, sour cream and sauteed onions then blended I really enjoy this soup and it brings me back to those days of sitting at the kitchen table with my pureed soup.

Tip: Use baby carrots, they are sweeter and already peeled.

This is freezer-friendly, gluten-free, vegetarian, and can be made vegan by using Tofutti Better than Sour Cream. Enjoy!!

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Cajun Chicken Pasta on the Lighter Side

Celebrate Mardi Gras with this colorful Cajun spiced pasta tossed with chicken strips, bell peppers, red onion, mushrooms and scallions in a creamy light sauce.

One of the easiest ways to lighten up a pasta dish is to add tons of protein and vegetables to your dish which keeps the portions large and the carbs low and this dish is a perfect example. Be sure to be generous with your Cajun spices, it should have plenty of kick so don't be shy!

I took a knife skills class at Sur La Table this week with my girlfriend and of course I HAD to buy a new knife and cutting board there. I was so excited to put my new skills to work and cut my veggies like a pro with my new knife, a task I would normally dread.

This dish comes together rather quickly once all your vegetables are chopped. 

You can make this with shrimp instead of chicken, or use a combination of both. Make this vegetarian by leaving the chicken out or replacing it with tofu and the chicken broth with vegetable broth. You can also make this gluten-free by using brown rice pasta and replacing the flour with 1 teaspoon of corn starch. Hope you enjoy!!

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Shrimp Creole

Note: Since Mardi Gras 2012 is next Tuesday, February 21st I thought I would bring this recipe to the front for easy reference since so many of you enjoyed this lightened Creole dish. Enjoy!

This southern Louisiana shrimp dish is cooked with tomatoes, onions, peppers and celery. Adjust the spice to your preference, but don't be scared of a little heat!

With Fat Tuesday right around the corner, I was craving some Creole food and I knew exactly who to go to, my friend Mary from Deep South Dish. Her blog features authentic coastal southern recipes. I adapted this to make it lighter and used ingredients I had on hand.

Turned out delicious and it was quick and easy to make. Serve this over white rice, brown rice or would even be great over quinoa.
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Chicken and Broccoli Noodle Casserole

Shredded chicken breast and broccoli cooked with noodles in a light creamy sauce topped with toasted breadcrumbs. A simple dish the whole family will love, even the little ones!

This is an inexpensive dish, you can make this ahead, then top it with the breadcrumbs and put it in the oven 20 minutes before you are ready for dinner.

I have a great tip I've talked about before but if you are new here you will love this!

I buy chicken breast in bulk because it's less expensive. When I get home from the store I separate the chicken placing some in my refrigerator to use right away, I take a portion and place them in freezer bags to freeze for the future and I set two or three chicken breasts aside and throw them in my crock pot. I pour some water over them and 4-6 hours later I have perfect shredded chicken to use in other recipes though out the week such as enchiladas, chicken salad, stuffed peppers, or whatever! A great way to save time in the kitchen and only takes minutes to do.

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Cilantro Lime Tilapia Tacos

Flaky white fish, tomatoes, jalapeños, cilantro and lime topped with avocado. A fresh and flavorful way to spice up fish, quick enough to make for a busy weeknight!

I like it spicy, so I chop up the jalapeños whole, seeds and all but you can tone it down to suit your taste. The avocado raises the fat in this dish, but it's all good healthy fats you want in your body, the saturated fat is under 2 grams per serving.

Serve this meal with a Skinnygirl margarita and some salsa music in the background and let the fiesta begin!

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Recipes For A Skinny Valentine

What can be more romantic on Valentine's Day than sharing a special home cooked meal with your sweetie.

For those of you not making reservations for Valentine's Day I thought I would compile some elegant yet simple skinny dishes your sweetie will enjoy, and you won't be spending hours in the kitchen. Hope you enjoy!!


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Heart-Shaped Chocolate Chip Banana Pancakes

Valentine's Day falls on a Tuesday this year and I can't think of a better way to send your loved ones off to work or school then with these fabulous light and fluffy Chocolate Chip Banana Pancakes!

This is pure love on a plate folks...

I used heart shaped pancake molds which only makes one at a time, so if you plan on doing this and making a lot, I recommend buying more than one mold.

I topped mine with light agave syrup which added the perfect amount of sweetness without distracting from the flavors, but chocolate syrup would be a great option too.

Oh, and if you really want to go nuts like I did, you can top the pancakes with heart shaped bananas! Or drizzle I love you in chocolate syrup. And you don't need a holiday as an excuse to make them, these are great any time of the year. Enjoy!!


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Homemade Skinny Chocolate Cake

Be still my chocolate loving heart, a moist chocolate cake made from scratch with only three tablespoons of oil in the entire cake! Top this with some chocolate syrup and fresh raspberries and oh my, what a chocolate dessert!

I've been experimenting making a cake from scratch with less fat for a few days now and after a few rounds I finally got it to where my taste testers (aka husband and friends) all thought it was great and couldn't believe it was light.

My secret? There's pudding, yogurt and applesauce in the mix!

This recipe was created for those of you who like to make their cakes from scratch, but if you prefer a quicker method by using a box cake mix as an ingredient, see my Super Moist Low Fat Chocolate Cupcake recipe.

This cake rises beautifully and the coffee brings out the flavor of the chocolate. Will it work without the pudding? Yes, however the texture will change and you'll need to increase the sugar. Can you use less oil? Yes, but I've already cut out more than half, and using less will work, but the texture will be drier.

I made this in a 13 x 9-inch pan and used a heart cookie cutter to cut out hearts, but you can make this into 24 cupcakes, a bundt cake or 2 rounds. Hope you enjoy!

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Jamaican Red Beans and Rice

Coconut milk, thyme, scallions and scotch bonnet peppers give this rice dish an island flair! The perfect side dish to Jamaican Brown Stew Chicken, or enjoy this as a meatless main dish with a simple avocado and tomato salad on the side. Vegetarian, vegan and gluten-free!

Rice and beans are a staple in most Latin and Caribbean countries because they are  inexpensive and nutritious. Beans are an excellent source of fiber, protein and complex carbohydrates.

The rice is not spicy since the pepper is cooked whole for added flavor and is discarded before it's finished. Of course, if you want a spicy rice dish, you could chop the scotch bonnet and add it to the rice, but be warned, it will be hot!

You can easily make half the recipe for less servings, but sometimes using a half a can of coconut milk could be such a waste, so I find it easier to make more and save the rest for leftovers.


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Jamaican Brown Stew Chicken

A fabulously spicy chicken dish made light with skinless chicken legs and thighs, simmered in a pot with light coconut milk, scallions, onions, tomatoes, garlic, thyme and one very hot scotch bonnet pepper. I served this with Jamaican rice and beans (recipe coming tomorrow), and a simple tomato avocado salad, and boy was this delicious!

I just love the tropical flavors in Jamaican cuisine, it's similar to Latin cuisine only a whole lot hotter! The scotch bonnet pepper is commonly used in Jamaican cuisine, but I warn you, it's spicy!! This small little pepper packs a whole lot more heat than a jalapeño so a little goes a long way. I like spicy foods, but I personally can only tolerate using 1/2 pepper for my taste and wearing gloves when handling the pepper is a must. If you like really spicy food, then add the whole pepper and please, keep them away from the kids and pets!!

I'm a dark meat lover so I chose the legs and thighs, but you can use a whole chicken cut up, or just the breast if you prefer white meat. I recommend using chicken on the bone, because bones give stews flavor and although it would still work with boneless chicken, it won't be as good. My husband loved this dish, and it will absolutely be going into our dinner rotation. Enjoy!!


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Fish en Parchment 101 with Asian Veggies and Miso Sauce

This is for all of you fish lovers and haters as well. I stand by my theory that if you don't like seafood it's because you probably haven't had it properly cooked. Just a theory. Maybe you don't even realize that you've been over cooking your fish all this time. It's really easy to over cook fish, even a couple of minutes to long in the oven will dry it out. Most fish, especially the delicate white fish varieties and salmon is best served just cooked long enough that it flakes when you put a fork in it. Generally speaking, white fish should be cooked about 8 minutes per inch of thickness in an oven heated at 375F-400F.  

If you're worried about food safety and heating your fish thoroughly so you tend to over cook your fish, then this cooking method is for you. Cooking fish in parchment paper is one of my favorite ways to enjoy one of my favorite foods. It locks in moisture and flavor and it is harder to over cook your fish. Also it makes for a super quick clean up. 

Use your favorite fish, I used Hake:

Hake

Sole

Flounder

Tilapia

Red Snapper

Salmon

Halibut

Add a variety of your favorite Veggies, I used these:

In a deep baking dish, place a square of parchment about 8 inches.

Add your denser veggies on the bottom to act as a trivet and to cook them faster.

Place your fish on top and lightly season with salt, pepper, herbs and red chili flakes if you like.

Top with your other veggies

Pour about 1/4 cup of Veggie broth into the bottom of the parchment making sure the sides are folded up.

You can also add some white wine and/or lemon or lime juice if you like.

Now, fold the ends of the paper over the fish while pulling up one side.

Grab the other side of the paper and gently roll just enough to secure the contents. 

You want a bit of air in the 'basket' so will steam.

Place the dish in an oven pre-heated to 400F. and cook for 15-20 minutes depending on the thickness

and density of the fish you are using. So tilapia and sole will take less time to cook then Hake or Halibut.

Enjoy your pretty little individually wrapped seafood dinner with some brown rice and {organic} miso sauce.

After dinner enjoy the fact that you don't have to scrub a baked on messy casserole dish.

For the miso sauce:

Choose an organic miso paste in the refrigerated section of your specialty store or Asian market. There are  a few different types of miso, yellow, red and brown. Yellow being the mildest flavor. Miso will keep in your fridge for a very long time, like 8 months or so and you can use it to flavor fish and veggies as well as add to soups. It is a fermented soy paste and is very, very good for your digestive tract and over all health. It can also be made from rice or barley.  Because it is fermented with a B12-synthesizing bacteria, miso has been commonly recommended as a B12 source for vegans.

You do NOT want to cook miso or it will destroy the live cultures in it which are what makes it good for you.


Warm  a cup of water for a minute, you should be able to touch it with the back of your finger to make sure it's not to hot.  Put a spoonful or two of miso paste in a bowl and add the water a few tablespoon's at a time until you reach your desired consistency.

Nutrients in
Miso
1.00 oz (17.19 grams)

Nutrient%Daily Value

tryptophan9.3%

manganese7.5%

vitamin K6.3%

protein4%

dietary fiber3.7%

copper3.5%

omega 3 fatty acids3.3%

zinc2.9%

choline2.9%

Calories (34)1%

Loaded Turkey Santa Fe Baked Potato Skins

Skinny potato skins loaded with mildly spiced turkey, black beans, corn and tomatoes topped with cheese - you won't be able to stop at just one!

Seriously, I doubled the turkey filling and couldn't stop eating it. I had it with eggs for breakfast and on tortillas for lunch, even made some enchiladas with the extra... it is THAT good!

The serrano peppers give the filling a little extra kick that I just loved. I found them jarred in my Mexican aisle, the brand I used was Goya, a little goes a long way. You can make the potatoes and the filling the day before, then bake when you are ready to serve!

And did I mention they are gluten-free? To make them vegetarian, simply leave out the turkey and add a little more corn and beans to the filling.

Let the games begin!!

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Skinny Baked Mozzarella Sticks

Part-skim mozzarella sticks coated with crispy seasoned breadcrumbs and baked until hot and golden. Serve them with my quick marinara sauce and you have yourself an appetizer everyone will love.

Hot mozzarella sticks, I can't think of a more popular finger food with both kids and adults alike! I mean, what's not to like? Baking them as opposed to frying and using part skim cheese doesn't effect how good these are. The cheese still melts, see for yourself!

Of course, you'll want to serve them hot right out of the oven, because like any cheese, as they cool they harden.

It actually took me several attempts to get these perfect. I played around with different brands of light string cheese to see which yielded the best results. The winner was Sargento part-skim, low-sodium. Although it's not the cheese with the least amount of fat compared to some other brands, it had the best flavor and wasn't as salty as I found some brands to be.

These are freezer friendly, in fact these MUST be frozen before you bake them or you will have one big cheesy mess in your oven! The good news is you can bread them all ahead of time then place them on tray with wax paper and freeze them until you are ready to bake. Make the marinara sauce a day ahead as well. Happy Superbowl Sunday!!

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