Eat All You Want & Don’t Gain! Really!

fruitsEveryone who follows this blog regularly knows that #ThisGirlLovesToEat.  Anything that lets me eat unregulated amounts of food that I like, except kale #IHateKale, without bursting out of my jeans is something that is going to catch my attention. Sounds unlikely?  I know, I doubt it too, but I’m willing to be a guinea pig!

According to scientists, you can eat as much of these 14 foods and not gain any weight due to their high water and low-starch fiber content while containing very few calories.

These foods are not high in muscle building (and fat burning) protein, but they are filled with vitamins, nutrients and antioxidants.

Celery:celery

  • 95% Water
  • Contains potassium, folate, fiber, and 30% of your daily requirement of vitamin K
  • Has about 6 calories per serving
  • Eat when fresh – celery loses most of it’s nutritional benefits after 5-7 days

Kale:

  • One of the few foods that contains an Omega 3 Fatty Acid
  • 1 Cup has about 33 calories
  • High in vitamins and folate

Blueberries:three-blueberries

  • Champion in the Antioxidant world – has more than any other fruit
  • 1 cup has about 85 calories
  • 1 cup has 14% of the recommended daily requirement of fiber

Cucumbers:

  • 96% Water
  • 16 calories per serving
  • Seeds and skin contain most of the Fiber and Vitamin A (Beta-Carotene) which is good for your eyes

Tomatoes:tomatoes

  • Contain lycopene, a carotenoid, which helps fight against chronic diseases
  • High in vitamins A, C, and B2, as well as folate, chromium, potassium, and fiber
  • 1 medium-sized tomato has about 25 calories

Grapefruit:

  • High in fiber, which stabilizes blood sugar helps you feel fuller for longer
  • 1/2 a grapefruit has about 50 calories
  • High in Vitamin C and folate
  • Grapefruit has been found to help in weight loss, lowering cholesterol, and improving digestion

Broccoli:Broccoli

  • Contains an anticarcinogen known as sulforaphane
  • Most nutritious when eaten raw or steamed
  • Contains vitamins A, C, E, and K
  • 1 serving contains 20% of your daily fiber requirement
  • 1 serving has about 31 calories

Cantaloupe:cantaloupeandhoneydow

  • Contains beta carotene, a form of vitamin A that promotes healthy eyes
  • Contains potassium
  • Contains more than 100% of your daily recommended value of vitamins A and C
  • 90% Water
  • 1 serving has about 55 calories

Cauliflower:

  • Contains antioxidants and phytochemicals to help fight off chronic disease
  • An excellent source of folate, fiber, and vitamins C and K
  • Has about 25 calories per serving

Blackberries:The blackberry

  • Blackberries can help your brain to stay alert
  • Rich in vitamin C as well as antioxidants known as bioflavonoids
  • Can aid with digestion
  • Tightens tissue, leading to younger-looking skin
  • 1 serving has about 62 calories

Lettuce:

  • Whether Romaine, Green Leaf, Red Leaf, Romain, etc.: 96% Water
  • Folate, iron, and vitamins A and C
  • 1 serving has 10 to 20 calories

Oranges:

  • High in Vitamin C which is crucial in collagen production: oranges help keep skin free of damage and looking good
  • Medium orange has about 80 calories
  • You need to eat the white stuff under an orange’s skin (pith) it contains a lot of fiber, which helps lower cholesterol and blood sugar levels

Strawberries:strawberries-on-white-plate

  • Fat-free, sodium-free, and cholesterol-free (healthy for the heart)
  • More vitamin C in one serving of strawberries than there is in one orange
  • Tons of polyphenols, a type of antioxidant
  • A good source of potassium and fiber
  • 1 Cup of strawberries has about 50 calories

Honeydew Melons:

  • Only slightly more calories per serving than cantaloupe (64)
  • Contains over half of the recommended daily value of vitamin C
  • Contains over half of the recommended daily value of copper, which is crucial for healthy skin

If you are interested in more scientific details, you can read the original article on INSIDER.

If you’re interested in the things I may not devote an entire blog post to like:  health articles, my favorite recipes, fun drinks, food facts, nutritional information, restaurant reviews, gadget reviews, photos and other things that make my mouth water, I have a community page on Facebook:  https://www.facebook.com/ThisGirlLovesHerFood

Chicken Parmesan Meatloaf

I wanted to make something healthy for an impromptu, no occasion, mid-week family gathering but didn’t want to spend all day in the kitchen prepping.  I thought about a simple ground sirloin meatloaf and a salad, but meatloaf, even with ground sirloin, screams, “Boring!”.

Having just gone to the grocery store yesterday, I was SO not in the mood to go again today.  Thankfully a dive into the freezer led to a discovery of 2 pounds of frozen ground chicken breast and 3 pounds of handmade gourmet chicken sausage I’d had to freeze due to family drama derailing a dinner a couple of weeks ago!  A quick check of the pantry confirmed that I still had a jar of the amazing Gia Russa Hot Sicilian Marinara I’d come across at World Market, I always have pasta, Parmesan & mozzarella and the makings for a green salad, so dinner is handled!  Whew…

chixparmml3

Spicy Chicken Parmesan Meatloaf

  • 1 TBLS Olive Oil or butter
  • 2 pounds ground chicken breast
  • 3 chicken “Italian” sausages
  • 2 eggs, lightly beaten
  • 1 – 14.5 ounce can fire roasted tomatoes, drained (these are a bit spicy, you can use diced tomatoes instead)
  • 3/4 cup seasoned Panko crumbs
  • 4-5 cloves garlic, minced
  • 1/2 cup Parmesan cheese
  • 1+1/2 cups marinara sauce (I use a spicy sauce)
  • 3/4 cup shredded mozzarella cheese

First Prepare the Sausages:

  1. Preheat oven to 400°F
  2. Place the sausages into a rimmed baking pan.
  3. Cook for 30-45 minutes (depending on how big the sausages are) until casings begin to brown.
  4. Remove sausages from the oven and set aside to cool.
  5. Reduce oven temperature to 350°F
  6. In the bowl of your stand mixer, with the paddle or dough hook attachment, combine the ground chicken, eggs, Panko, tomatoes, garlic, 1/4 Cup of the marinara sauce, and Parmesan cheese.
  7. Using a sharp / serrated knife, slice the sausage links into rounds.
  8. There isn’t much fat in the ground chicken breast, so, using about a tablespoon of le-creuset-heritage-covered-square-cherry-red-baking-disholive oil or butter, grease the bottom and sides of your chosen baking dish. NOTE:  I use a Le Cruset® square 3 QT Covered Baking Dish so I can keep it warm out of the oven and at the table.
  9. Take approximately 1/4 cup of the marinara sauce and spread it along the bottom of the pan then layer 1/2 of your sausage slices on top of the sauce.
  10. Mound 1/2 of your ground chicken mixture into the pan then layer the rest of your chixparmml1slices on top of that. (This is why I use the larger, square shaped pan.
  11. Mound the rest of the ground chicken mixture on top of the second layer of sausage slices then, using your hands (or a pair of rubber spatulas) shape the meat in from the sides to form a loaf mounding up towards the middle.
  12. Top the meatloaf with the rest of the marinara sauce allowing it to spill down the sides.  NOTE:  You can prepare up to this point, cover and store in the refrigerator until you are ready to cook.  If you are going to do that, allow to sit on the counter while you are waiting for the oven to preheat.chixparmml2
  13. Bake for 60-65 minutes or until chicken is cooked (insert instant read thermometer into the center of loaf should read 165°F).
  14. When done remove and add the mozzarella cheese on top.
  15. If you have extra marinara sauce, put into a small saucepan and warm to serve alongside slices if desired.
  16. Return the meatloaf to the oven until the cheese is melted.
  17. Remove from the oven and let the meatloaf rest for 5-10 minutes before serving.
  • Prepare some wide egg noodles, fettuccini, angel hair, spaghetti, or spaghettini.
  • Drain.
  • Toss warm pasta with some butter or olive oil and grated parmesan cheese.
  • Pile some pasta in the center of the plate, then lay a thick slice of the meatloaf atop the pasta.
  • If you have warmed some of the extra sauce, ladle a bit of it on top of the meat and grate a bit more fresh Parmesan (or shake some out of the green can) cheese on top.
  • Toss a crisp green salad and dinner is served. #ThisGirlLovesToEat

The meatloaf came out moist and didn’t end up needing the extra sauce.  When I reheated the extra slices in the microwave the next day I added the sauce.

If you are interested in the things I may not devote an entire blog post to like:  health articles, my favorite recipes, fun drinks, food facts, nutritional information, restaurant reviews, photos and other things that make my mouth water, I have a community page on Facebook you can visit: https://www.facebook.com/ThisGirlLovesHerFood

Buffalo Cauliflower “Wings”

Another Twitter video find when I was hungry…best part?  It’s from www.health.com!

buffalocauliflower

My sister Wendi and I fell in love with these when we went to San Diego and found a sports bar to watch USC football at before going to a Blake Shelton concert last year. I’ve finally found a recipe that comes close to what we had there!

Buffalo Cauliflower “Wings”

  • Preheat oven to 400° F.
  • Wash a Large head of fresh cauliflower (About 1 lb).
  • Remove the outer leaves and stem and then cut to separate the individual florets.
  • Dry the florets and spread out on a cookie sheet lined with foil.
  • Sprinkle florets lightly with salt and pepper.
  • Put sheet in oven and roast for 20 – 25 minutes stirring once.

In a medium bowl combine:

  • 1 TBLS Butter melted
  • 3 TBLS Frank’s Red Hot Sauce (or any kind you like)
  • 1 tsp Vinegar
  • Put roasted cauliflower florets into the bowl and stir with rubber spatula until all florets are coated with sauce.
  • Return coated florets to the cookie sheet.
  • Roast at 400° F for 5-10 minutes more or until cauliflower starts to brown.

Make the dipping sauce:

  • In a small pan over medium-low heat put 2 tsp Olive Oil and 1 clove garlic, minced.
  • Heat until garlic starts to brown.
  • Transfer garlic and olive oil into the mixing container of a blender or Vitamix.
  • Add 1/2 Cup Plain Greek Yogurt.
  • 1/2 Avocado
  • 1 TBLS Parsley
  • 1 TBLS Chives
  • 1 tsp Dill
  • 1/4 tsp Apple Cider Vinegar
  • 1/4 tsp Onion Powder
  • 1/4 tsp Honey
  • Pinch of Salt & Pepper

Blend until well combined.  Transfer to a small serving bowl, cover and refrigerate until ready to serve.  Serve with the dip and ranch dressing on the side.

If you use Facebook and are interested in the things I may not devote an entire blog post to: things like health articles, my favorite recipes, fun drinks, food facts, nutritional information, restaurant reviews, photos and other things that make my mouth water, I have a very active page on Facebook you can visit too: https://www.facebook.com/ThisGirlLovesHerFood

Easy Roasted Tomato Soup

fellp20150820_lowCalifornia’s multiple personality disorder has reared it’s ugly head again.  The weather, which had been giving us a normal winter for a change, has turned on a dime and we have Santa Ana winds, sunshine and warm temperatures just a day after rain clouds and temperatures in the low 60’s.  Ugh!  This is really screwing with my pre-planned menus!

Screw it!  I planned to make soup for dinner and soup it will be.  I don’t care if it’s warm outside or not.  If anyone complains they can chill theirs like gazpacho.

Roasted Tomato Soup

  • 1 Poblano Chili (Stem and Seed Pod Removed if Desired)
  • 6 Large Tomatoes (Hard Stems Cut Out)
  • 1 Medium Sweet Yellow Onion (Peeled and Halved)
  • 5 Large Carrots (Peeled & Tops Removed)

Preheat oven to 350°F

Place the onion, cut side down, onto an oiled baking pan along with the peeled carrots, the poblano chili and the 6 tomatoes (cut tops up). Tip:  For added flavor, I roast my chili with the stem and seed pod in and remove them before throwing into the Vitamix.

Bake for 25-30 minutes or until the tomato skins begin to crack and peel.

Preparation Option 1 – VITAMIX:

If you have a Vitamix with a soup setting like I do (it’s on the Professional Series 750), the steps are simple from here.  All you do is throw all of the roasted vegetables into the container, place the lid on securely, turn the dial to the soup setting, depress the start button and wait for the cycle to end when it’s done chopping/blending and cooking the soup.

Preparation Option 2 -Blender or Food Processor and Stove Top:

Place the onion, chili and carrots into the blender/processor container and pulse to chop the vegetables up.  Then turn the blender to puree and mix until the vegetables are well chopped.  Add the tomatoes 1 at a time blending on high until all are well incorporated.  If you run out of room in your container, move 1/2 of your vegetable mixture to the pan you’ll be heating the soup in.  When all of the vegetables are blended/pureed, heat in a pan on the stove until warm enough to eat.

If you use Facebook and are interested in the things I may not devote an entire blog post to: things like health articles, my favorite recipes, fun drinks, food facts, nutritional information, restaurant reviews, photos and other things that make my mouth water, I have a very active page on Facebook you can visit too: https://www.facebook.com/ThisGirlLovesHerFood

Broccoli and Chicken Noodle Soup

broccolichickensoupCooking Light is my favorite “Go-To” resource for a quick and healthy weeknight meal.  It’s been cold and blustery this week and the last thing I wanted to do was put together a big fussy sit down meal, but I wanted something hearty enough to be filling.

This soup, that they did a recipe rescue on, has 40 percent fewer calories and 62 percent less fat than the heavy original.  It satisfied the need for something hearty and filling without completely blowing the diet while also giving a big sit down meal feel with some crusty bread and a glass of wine!

Broccoli and Chicken Noodle Soup

Ingredients

  • Cooking spray
  • 2 cups chopped onion
  • 1 cup pre-sliced mushrooms
  • 1 garlic clove, minced
  • 3 tablespoons butter
  • 1.1 ounces all-purpose flour (about 1/4 cup)
  • 4 cups 1% low-fat milk
  • 1 (14-ounce) can fat-free, less-sodium chicken broth
  • 4 ounces uncooked vermicelli, broken into 2-inch pieces
  • 2 cups (8 ounces) shredded light processed cheese (such as Velveeta Light)
  • 4 cups (1-inch) cubed cooked chicken breast
  • 3 cups small broccoli florets (8 ounces)
  • 1 cup half-and-half
  • 1 teaspoon freshly ground black pepper
  • 3/4 teaspoon salt

Preparation

  1. Heat a Dutch oven over medium-high heat.
  2. Coat pan with cooking spray.
  3. Add onion, mushrooms, and garlic to pan; sauté 5 minutes or until liquid evaporates, stirring occasionally.
  4. Reduce heat to medium; add butter to mushroom mixture, stirring until butter melts.
  5. Sprinkle mushroom mixture with flour; cook 2 minutes, stirring occasionally.
  6. Gradually add milk and broth, stirring constantly with a whisk; bring to a boil.
  7. Reduce heat to medium-low; cook 10 minutes or until slightly thick, stirring constantly.
  8. Add pasta to pan; cook 10 minutes.
  9. Add cheese to pan, and stir until cheese melts.
  10. Add chicken and remaining ingredients to pan; cook 5 minutes or until broccoli is tender and soup is thoroughly heated.

Nutritional Information

Calories 317 Fat 12.3g Sat fat 6.8g Mono fat 2.9g Poly fat .9g  Protein 27.5g Carbohydrate 23.8g Fiber 1.9g Cholesterol 74 mg Iron 1.6 mg Sodium 723 mg Calcium 179 mg

If you use Facebook and are interested in the things I may not devote an entire blog post to: things like health articles, my favorite recipes, fun drinks, food facts, nutritional information, restaurant reviews, photos and other things that make my mouth water, I have a very active page on Facebook you can visit too: https://www.facebook.com/ThisGirlLovesHerFood

A Lemon Bar That Won’t Derail Your Diet

6021601_SYYOL12299Most people who put themselves on diets at the beginning of each year wrongly assume that they have to deprive themselves of anything sweet and especially anything that falls under the category of dessert.  Thankfully they are wrong on both counts.

This week my main focus is finding low fat & calorie conscious ways to satisfy your sweet tooth whether you are dieting or not.

This recipe from Cooking Light Magazine cuts the sugar from a standard lemon bar recipe down from an estimated 36 g of sugar to 6 g of sugar and only 129 calories.

Tangy Lemon Cheesecake Bars

Crust:

  • 4 ounces whole-wheat pastry flour (about 1 cup)
  • 1/3 cup sliced almonds, toasted
  • 3 tablespoons powdered sugar
  • 1 tablespoon canola oil
  • 1/4 teaspoon kosher salt
  • 1/4 cup cold butter, cut into small pieces
  • Cooking spray

Filling:

  • 3/4 cup fat-free Greek yogurt
  • 1/3 cup granulated sugar
  • 1 tablespoon grated lemon rind
  • 1/3 cup plus 1 tablespoon fresh lemon juice
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon kosher salt
  • 1 (8-ounce) package 1/3-less-fat cream cheese
  • 2 large eggs

Preparation

1. Preheat oven to 350° F.

2. To prepare crust, weigh or lightly spoon flour into a dry measuring cup; level with a knife. Place flour, almonds, powdered sugar, oil, and 1/4 teaspoon salt in a food processor; pulse until almonds are finely ground. Add butter; pulse until mixture resembles coarse meal. Pour mixture into an 11 x 7-inch glass baking dish coated with cooking spray. Pat mixture down into an even layer, patting firmly without compacting too tightly (which will make crust tough). Bake at 350° for 23 minutes or until lightly browned. Remove from oven; cool completely.

3. Reduce oven temperature to 325° F.

4. To prepare filling, rinse processor, and wipe dry. Place yogurt and next 6 ingredients (through cream cheese) in processor; process until smooth. Add eggs; process until smooth. Pour mixture over crust, spreading evenly. Bake at 325° for 30 minutes or until set.

5. Cool completely on a wire rack. Cover and refrigerate 3 hours or until chilled.

Nutritional Information

Calories 129     Fat 7.7 g       Sat fat 3.5 g      Mono fat 2.6 g
Poly fat 0.8 g   Protein 4 g  Carbohydrate 12 g
Fiber 1 g     Cholesterol 37 mg    Sodium 130 mg    Calcium 34 mg

Sugars 6 g     Est. Added Sugars 5

If you use Facebook and are interested in the things I may not devote an entire blog post to: things like health articles, my favorite recipes, fun drinks, food facts, nutritional information, restaurant reviews, photos and other things that make my mouth water, I have a very active page on Facebook you can visit too: https://www.facebook.com/ThisGirlLovesHerFood

The Benefit of Green Peas

peafacts

I never minded cleaning my plate when I was a kid.  I actually liked eating my vegetables, but I never had any idea how much good they were doing!  I am especially amazed by the number of things that green peas can do for your health.

One of the most important things that peas provide us Vitamin K.  It plays a vital role in your body because it:

  • helps the blood clot – preventing excessive bleeding;
  • helps anchor calcium inside the bones which helps prevent osteoporosis; and
  • helps to restore strength to bones following steroid use.

Peas contain such high quality protein that commercial protein powders have begun using it as an alternative to soy or whey based protein.

  • Coumestrol, a phytonutrient in Peas, has been shown to reduce the risk of stomach cancers
  • The Pantothenic Acid in peas supports the energy producing cells in the body and play an important role in adrenal function
  • A cup of peas is just 81 calories, has no cholesterol, they are good source of soluble as well as insoluble fiber
  • A cup of peas provides 16% of RDA of folates. Folates are one of the B-complex vitamins required for DNA synthesis inside the cell
  • Fresh green peas are very high in Vitamin C.  A cup has 67% of the daily requirement.
  • Peas contain phytosterols, which helps lower cholesterol levels
  • A cup of peas is also high in antioxidants like carotenes, lutein and zea-xanthin as peas1well as vitamin-A (25.5% of RDA). Vitamin A is required for maintaining healthy membranes, skin and eye-sight, and protects against lung and oral cavity cancers
  • Peas are also good in many other essential B-complex vitamins such as niacin, thiamin, and pyridoxine. Furthermore, they are rich source of many minerals such as calcium, iron, copper, zinc, and manganese

Looks like I am going to mix a cup of green peas in with my quinoa for lunch tomorrow!  Yum!

If you use Facebook and are interested in the things I may not devote an entire blog post to: things like health articles, my favorite recipes, fun drinks, food facts, nutritional information, restaurant reviews, photos and other things that make my mouth water, I have a very active page on Facebook you can visit too: https://www.facebook.com/ThisGirlLovesHerFood