As we all resolve to live healthier in 2013, many of us are on the hunt for ways to cut calories and bid farewell to our favorite fattening foods. This can be especially difficult during the winter months, when comfort foods seem to be calling your name. Fortunately when it comes to cooking, there is a long list of methods to reduce fat and caloric intake that don’t require you abandoning all your favorite foods altogether. Here are a few ways I like to lighten up recipes:
What are some of your favorite recipes? Do you ever try to lighten them up with different techniques or food substitutes? Tell us in the comments below!
I am a huge pasta lover, and I am always looking for new ways to jazz up pasta dishes with hearty, healthy ingredients. Last week I needed to make a “clean out the fridge” dinner. I had a half a can of white beans from an earlier meal, collard greens that needed to be eaten up and leftover canned tomatoes. And of course, I always have pasta and an open bottle of red wine on hand (healthy food = more calories available for wine consumption, right?).
Typically you see kale or spinach in pasta dishes, so substituting collard greens really makes this recipe stand out. It was a bit of an experiment, but I thought the collard greens turned out to be a great complement to this dish. They hold up well to cooking and add a vibrant color and plenty of nutrients. White beans add great texture and heartiness, so they are delicious in meatless dishes like this one (though my husband claims I use them too often!). This is an easy, healthy meal that will definitely fill you up but won’t make you feel guilty. If you want to add meat, use turkey Italian sausage. Just add in and brown after the collard greens have started to cook.
1 package whole wheat spaghetti or pasta of your choice
2 tbsp. olive oil
½ tsp. salt (or to taste)
¼ tsp. red pepper flakes
1 small yellow onion, diced
1-2 cloves garlic (depending on how much garlic you like)
2 cups coarsely chopped collard greens
7 oz. white beans (half of a standard 14 oz. can)
14 oz. whole canned tomatoes with juices
¼ cup red wine
Cook pasta according to package instructions. While pasta is cooking, heat olive oil over medium-low heat. Add onion and salt and cook for 5-7 minutes or until onion is softened and translucent. Stir in garlic and cook until fragrant, about 30 seconds.
Add collard greens and red pepper flakes. Once collard greens are tender (3-5 minutes), crush whole tomatoes with your hands and add along with the white beans. Turn to medium-high heat until sauce begins to bubble, then stir in wine. Continue to cook at medium-high heat for 2-3 minutes, then reduce heat so the sauce is lightly simmering. Stir occasionally.
Continue to simmer until the sauce begins to thicken, about 5-10 minutes (or longer if desired). Using a slotted pasta spoon or tongs, add cooked pasta directly to the sauce pan (this will allow some of the good, starchy pasta water to work into the sauce). Mix pasta well with the sauce and serve with a generous amount of freshly grated parmesan cheese on top.
Enjoy with guiltless pleasure, and preferably a glass of wine.
Don’t let anyone tell you that you can’t have it all, because the truth is, you can—especially when it comes to indulging in delicious foods that are as healthy for your body as they are tasty on your tongue. By nourishing ourselves with healthy foods that help us glow from the inside, we grow stronger in mind, bone, and body. But, as women, we also have crazy cravings that must be cured! I get it. I am a “fit-foodie,” who believes it is entirely possible to have your chips and eat them too without one ounce of guilt and with plenty of pleasure, because what is life without pleasure?
How about chips and a Milkshake for a healthy snack? Don’t believe it can be done? Try the recipes below!
Sweet n’ Spicy Kale Chips
Some of you might be wondering how baked kale chips made my “having it all” list. Those of you have tried these, when fresh and well-seasoned, know what I’m raving about. My potato-chip-loving boyfriend now craves these and he considers himself a chip connoisseur. Crunchy? Check. Flavorful? Oh yeah! Do they cure a salt craving? You bet girlfriend. Packed with fat? Nope—packed with nutrients, including vitamin K, which according to Maureen Callahan, MS, RD, is a potent bone builder. “Researchers find that women who eat diets rich in vitamin K are at lower risk of hip fracture. Seems the body requires vitamin K to activate bone proteins needed to ward off osteoporosis, the crippling bone disease that strikes women four times more often than men,” Callahan writes in this article on CookingLight.com. Just know, these chips are addicting and yes, you can eat the whole batch.
Mango Coconut “Milkshake”
The next time you want to treat yourself to something cool, sweet and creamy, try this tropical shake made with almond milk and just a hint of coconut. Feeling romantic? Add a second straw for your lover, who will surely enjoy this decadent dessert with you. You would never know it, but you’ll be getting a healthy dose of ground flaxseed, which contains three potentially beneficial compounds according to Maureen Callahan, MS, RD. “Plant based omega-3 fats, fiber, and disease-fighting compounds called lignans [are all found in flax seed]. A Mayo Clinic study finds 40 grams of crushed flaxseed can cut down on hot flashes, and several reports suggest flax can lower ’bad’ or LDL cholesterol and triglycerides. (Interestingly, in one Chinese study, the cholesterol-lowering impact was more pronounced in women.) The brown or gold seeds may even play a role in fighting breast cancer. One caution: if you're pregnant or nursing, some experts suggest avoiding flax until more studies are done,” writes Callahan in this article on CookingLight.com. Cheers to you, another Made Woman!
This post was part of our series "30 Days of Made: Love Yourself." Each day we released updates of videos, poetry, images, and original content, all based on the theme of loving yourself. Click the link to read more!
If you’re anything like me, breakfast is usually a meal that you’re grabbing as you run out the door. I try to be as healthy as possible, but I don’t always make the healthiest choices in the morning -- especially since my sweet tooth seems to be at its biggest before 10 am! I keep these breakfast cookies on hand because they make for a guilt-free and quick option. They contain no butter, no flour and no sugar! And they are super easy to grab as you head out!
Healthy Breakfast Cookies
1 1/2 cups regular rolled oats
1 cup coconut flakes
1/4 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon pumpkin spice
1/4 cup of almond meal
1/2 cup mixed nuts, finely chopped
1 cup dried fruit (I used 1/3 chopped dried dates, 1/3 raisins and 1/3 apricots)
3 ripe bananas, mashed
1/4 cup canola oil
1 teaspoon vanilla extract
In a large bowl mix together the rolled oats, coconut flakes, salt, cinnamon, pumpkin spice and almond meal. Add the dried fruit and mix well. (Make sure to keep the fruit from sticking together in big chunks)
In a separate bowl combine the bananas, canola oil and vanilla extract and mix well. Pour the wet ingredients over the dry and stir until well incorporated.
Roll the mix into small balls and place on a greased cookie sheet. Press down the tops of the balls to form a cookie shape and bake for 20 min at 350F or until the sides turn brown.