~snacks under 100 calories~

Okay people.. I am trying to eat healthy but I LOVE TO SNACK!!! With this being said I have decided that I can have 3 snacks a day under 100 calories.. and here are some of my choices... please let me know some of your favorite snacks as well! 

1 cup of blueberries 

1 piece of raisin toast

1 cup of cheerios

 1/2 cup of sunflower seeds

1 cup of melon

20 pistachios 

2 cups of air popped popcorn

2 cups of FRESH veggies zucchini/carrots/broccoli etc... the key word here is FRESH 

(add 1/2 cup of light ranch)

Small Latte with SKIM milk

1 hard boiled egg

1 light yogurt 

1 small orange 

1 cup of strawberries 

1 string cheese

1 handful of almonds

1/4 cup of dried cranberries

~shamrock shakes~ mint-chocolate chip

what you need:

1-2 frozen bananas (as ripe as possible)

chocolate chips

2 drops peppermint extract

2/3 cup of milk

1/4 cup frozen spinach

**or green food coloring**

what to do:

blend everything together in blender

pour and enjoy! 

~apple and thyme pork chops~

time: 30 minutes / 4 servings

what you need:

3/4 cup reduced-sodium chicken broth, divided

2 teaspoons cornstarch

2 teaspoons canola oil

16 ounces boneless pork loin chops, (4 4-ounce chops), 1/2 inch thick, trimmed of fat

1 small onion, sliced

1 medium Granny Smith apple (or any tart apple), peeled and sliced

1/4 cup organic apple cider, or organic apple juice

2 teaspoons Dijon mustard

1/4 teaspoon dried thyme

what to do:

mix 2 tablespoons broth & cornstarch in a small bowl

heat oil in a large skillet over high heat

add chops and cook until browned, 2 to 3 minutes per side

transfer to a plate

reduce heat to medium-high and add onion to the pan

cook, stirring often, until it starts to soften & brown, 2 - 3 min

add apples & cook - stirring often until tender, 3-5 min

stir in the remaining broth, cider (or juice), mustard, thyme and the cornstarch mixture 

bring to a boil, stirring, until thickened & glossy, about 1 min

return the chops to the pan and heat through

serve immediately and ENJOY!

~strawberry coconut smoothie~

Serves 1¾ cup coconut milk

¼ cup water

2 tablespoonshempseeds 

½ cup frozen strawberries

1 raw egg yolk

1 tablespoons raw honey

Place all ingredients in a blender and process until smooth.

~roasted cauliflower~

time: 35 minutes / serves 3-4

what you need: 

1 head of cauliflower

2-3 tablespoons of olive oil

salt and pepper

what to do: 

preheat oven to 400°F

trim and wash cauliflower 

cut cauliflower head into quarters

then cut across head into ¼-inch-thick slices

toss cauliflower slices, olive oil, salt and pepper in a medium bowl

spread out cauliflower in a single layer on a baking sheet

roast until tender and golden brown about 20 minutes

**I like to toss in spices or garlic depending on my mood**

~for the sweet tooth.. chocolate and fondue~

WHAT YOU NEED: 

strawberries

puff pastry (or make your own cake or shortbread)

apples

berries

nuts

Chocolate of your choice

and of course a little vino! 

WHAT TO DO: 

Create a small double boiler (see pic below) 

 melt down 1 cup of chocolate chips with 2 tbsp milk

!KEEP STIRRING! 

when melted serve

!ENJOY!

~SUPER easy Greek omelette~

what you need: 

4 organic eggs

splash of milk

4 mini tomatoes slices

5 basil leaves

1/8 c. feta cheese

what to do: 

Crack eggs into bowl, add milk and whip. 

Pour onto hot oiled pan at medium heat, as it cooks, scrape uncooked eggs to sides and "let them under" the cooked eggs, til all moisture is cooked off. 

Add garnishes to 1/2 of the omelette and fold it over itself. 

Let cook another min. then serve and enjoy! 

~zesty tomato sauce~

what you need: 

2 tbsp. extra virgin olive oil

1 small onion, chopped

1 clove garlic, minced

1 carrot, finely chopped

1 stalk celery, finely chopped

2 (32-ounce) cans organic, no-salt crushed tomatoes

2-3 basil leaves (optional)

1 tsp. kosher salt (optional)

In a large pot, add olive oil and heat over medium-high heat. 

Add next four ingredients. 

Sauté all vegetables on medium heat until tender, about 7-8 minutes.  

Add tomatoes (and other optional ingredients) and simmer on low for 30-40 minutes.

Once cooked, remove from heat and cool slightly. 

Add mixture (a little bit at a time) to food processor and blend until you reach desired consistency.

Enjoy immediately or pour into ice cube trays and freeze. 

Each cube makes a perfect portion of sauce…just reheat and enjoy with favorite foods such as pasta, meatballs or even chicken fingers!

~whole wheat pizza dough~

servings 16 mini pizzas 

what you need: 

1 ½ cups of warm water

2 packets active dry yeast

1 tbsp. sugar

¼ cup extra virgin olive oil

1 tsp. kosher salt

2 cups whole wheat flour

2 ¼ cups all purpose flour (reserve ¼ cup for kneading)

Coat large bowl with oil and set aside.

Warm water to approximately 115 degrees and put in large bowl. Add yeast and let sit for about 5 minutes, until foamy. Whisk in sugar, oil and salt. Slowly add flour, stirring until dough comes together in sticky form. Place dough in oiled bowl; turn dough a few times in bowl until it’s completely covered in oil. Cover bowl in plastic wrap and let rise for about an hour, until the dough doubles in size.

Once the dough has proofed, place on floured surface and knead until completely smooth. For 2 family size pizzas, divide in half. If you want to make toddler-sized, individual pizzas, divide dough into 16ths.

Roll portions into balls and flatten into round, pizza shells. Layer each piece of dough between parchment paper, and place in resealable freezer bags. Take out individual shells as needed and bake from frozen.

Will keep in freezer for 3 months :) 

~breakfast casserole "bites"~

TIME: 25 MIN  / 12 INDIVIDUAL CASSEROLE “BITES”

what you need: 

2 pieces whole-wheat sandwich bread

8 eggs, farmers’ market or organic recommended

½ cup milk, any kind will work but we use whole milk in our house

salt and pepper, to taste

4 oz grated cheese, organic sharp cheddar recommended

½ lb cooked and crumbled breakfast sausage or bacon, local or organic recommended

Also need: Foil muffin holders for baking

what to do:

Preheat the oven to 350 degrees F

Distribute 12 foil muffin holders into a muffin baking pan. 

(If the foil holders are lined with paper either don’t use those or make sure they are on the outside as shown in the picture.) 

Cut the sandwich bread into half inch squares and evenly distribute them on the bottom of the muffin cups (pictured above).

In a mixing bowl or large measuring cup that has a pour spout thoroughly whisk together the eggs and milk. 

Add a few dashes of salt and pepper if desired.

Evenly distribute the egg mixture into each muffin cup. 

**It’s okay if the bread pieces float to the top**

Sprinkle an equal amount of both the grated cheese and the crumbled bacon (or sausage) into each muffin cup on top of the egg mixture.

Bake at 350 for 15 minutes or until eggs are set. 

Enjoy or freeze (in-between sheets of wax paper) for another day!

~all natural homemade "Gatorade"~

Recipe: Homemade “Gatorade”

Ingredients

2 lemons + 1 lime, juiced 

(can use all lemons or limes, should have about 1/3 cup juice)

1/3 cup honey

1/4 tsp sea salt

1 tsp dolomite powder, or 1 calcium tablet, crushed 

(optional, adds calcium)

3+ cups filtered water

Instructions

Combine juice, honey, salt, and optional calcium in a quart-sized (32-oz) jar with a tight-fitting lid.

Add enough water to make 1 quart. Shake well, enjoy. Store leftovers in the refrigerator.

Copyright © Katy Carter, 2011