Monday, September 30, 2013

Simply Sylvia Creamy Mac-N-Cheese

Servings: 6
Kcals per serving: 185 kcal
Fat per serving: 0.5 g
Sodium per serving: 300 mg

2 cups whole wheat elbow pasta
2 cups reduced fat shredded cheese
1/2 cup plain Greek yogurt
2 cups fresh spinach (or Broccoli! Yum!)
1/4 teaspoon garlic powder
Salt and Pepper to taste

Cook macaroni 8-10 minutes.
Place spinach at bottom of strainer.  Drain pasta over macaroni. (The hot water will wilt the spinach) Save roughly 1/4 cup of hot water in the pot. Stir in cheese until melted. Stir in Greek yogurt, salt, pepper, and garlic powder.
Serve and enjoy.

**If using broccoli, steam the broccoli prior to mixing with water and yogurt.

Wednesday, September 25, 2013

Chocolate Pumpkin Tart

I would like to apologize in advance.  I have a feeling my blog will be bombarded with ALL THINGS PUMPKIN this next month... but what can I say?
I love Fall, the break in the weather, the trees changing colors, and one of my favorite melons (only second to watermelon) the GREAT PUMPKIN!

In this recipe I decided to be bold and try chocolate with pumpkin.  Interestingly enough, the flavors really flatter one another.  I was a little hesitant at first but it is definitely worth a try!

Servings: 10
Calories per serving: 150 kcal
Sodium per serving: 130 mg
Fat per serving: 4.5 g

30 Chocolate Wafers
2 tablespoons sugar
1 tablespoons unsalted butter
2 tablespoons unsweetened applesauce
4 ounces semisweet chocolate
1 1/2 cups pumpkin puree
2 egg whites
1/2 cup fat-free half and half
1/4 cup maple syrup
1/2 teaspoon pumpkin pie spice
1/4 teaspoon salt

Preheat oven to 350 degrees.  In a blender or food processor, mix cookies and sugar until finely ground. Add butter and applesauce.  Continue to mix until moist. Firmly press mixture in the bottom of a greased 9-inch pan. Bake 10-12 minutes or until set.
Pour chocolate onto warm crust; spread.  Freeze until chocolate is firm. (5-10 minutes).  While freezing, whisk together pumpkin, egg, half and half, sugar, maple syrup, pumpkin-pie spice, and salt.  Pour filling in crust.  Bake 45-55 minutes.  Cool 1 hour at room temperature.  Refrigerate 1 hour.
Cut, Serve, and Enjoy!

Monday, September 23, 2013

Pumpkin Quesadilla

Servings: 4 tortillas
Calories per serving: 550 kcal
Fat per serving: 20 grams
Sodium per serving: 1,000 mg

2 cups canned pure pumpkin puree
1 teaspoon ground cumin
8 8 inch flour tortillas
4 ounces shredded cheese
1/2 cup walnuts
1 tablespoon vegetable oil
Dash of nutmeg
Dash of cinnamon
Dash of brown sugar

In a large bowl, stir together pumpkin and cumin; season to taste with nutmeg and cinnamon. Spread over 4 tortillas.  Sprinkle with cheese and nuts. Top with remaining tortillas.   In a large skillet, heat 1 tablespoon vegetable oil over medium-low heat. Cook quesadillas, one at a time, turning once and adding more oil between batches, until browned, 3 minutes.

Thursday, September 12, 2013

Simply Sylvia Chocolate Chip Cookie Cake

Servings: 20
Calories per serving: 80 kcal
Fat per serving: 3.5 g
Sodium per serving: 58 mg

1 1/4 cup all purpose flour
2 tablespoons stevia
2 tablespoons PB2 powder
1/2 teaspoon baking powder
1/4 teaspoon salt
2 tablespoons soft/slightly melted butter
2 tablespoons unsweetened applesauce
1 tablespoon milk
1 teaspoon vanilla extract
2 large eggs, lightly beaten
1/4 cup semisweet chocolate chips
4 peanut butter cups, chopped

1. Preheat oven to 375 degrees
2. Combine all dry ingredients in a large bowl. (flour, stevia, PB2 powder, baking powder, salt) Stir well.
3. Combine butter, applesauce, milk, vanilla extract, eggs in a large bowl and stir.
4. Mix together the wet and dry ingredients.
5. Stir in chocolate chips.
6. Line a 12'' pizza pan with foil. Spray lightly with non-stick cooking spray. Pour batter on foil in an even layer.  Sprinkle peanut butter cups over batter. Bake for 12-15 minutes.  Let cool completely.

Wednesday, September 11, 2013

Banana-PB2 Protein Shake

I LOVE LOVE LOVE my protein shakes.
For mornings when I'm on the run, it's easy to grab some ingredients, throw it in a blender, and head out the door.  Below is my favorite go-to recipe.

Servings: 1
Calories per serving: 180 kcal
Fat per serving: 0.8 g
Sodium per serving: 66 mg

1 scoop of vanilla protein powder (I use lean 15)
1 banana
1 tablespoon PB2 powder
4 large ice cups
1/4 cup water

Place ingredients in blender. Mix. Enjoy!

*if you want a thicker shake, opt for less water and more ice!

Tuesday, September 10, 2013

The Perfect Hard Boiled Egg

Hard boiled eggs are an EGG-CELLENT source of protein (with roughly 7-8 grams per egg).  They are easy to transport, can be made a week in advance, and are delicious mixed in a fresh salad.

A week ago I was asked to post a summary on how to make the perfect hard-boiled egg. If you ask, you shall receive!
Now, I don't know about you but I HATE when I overcook my eggs and they have the grey layer between the white and the yolk.  Below is a step-by-step summary of how to make the perfect creamy yellow center everyone loves.

Hard Boiled Egg:
Step 1: Place eggs in a large saucepan.  Be sure to place them in a *single* layer.  Add 1-2 inches of cold water or just enough to cover entire egg.
*If not, the water will not be able to circulate through the egg layer as well and will leave you with that unattractive grey layer. boo!

Step 2:  Bring to boil.  Remove from heat and cover. Let eggs stand in hot water for roughly 12 minutes.  Drain immediately.

Step 3: Serve warm OR let cool in an ice bath and refrigerate.

helpful hint: for easier peeling, use eggs that are roughly a week old.  the cooked shell will literally fall off!

Wednesday, September 4, 2013

Homemade Tuna Salad & Tomatoes

Are you watching your carbs? This yummy recipe has 12 grams of carbs and 24 gram of protein!

Servings: 2
Calories per serving: 400
Fat per serving: 26 g
Sodium per serving: 600 mg

1 can light water-packed tuna, drained
5 tablespoons light mayo or miracle whip
1/4 cup chopped celery
2 tablespoons chopped green pepper
Dash pepper
2 medium tomatoes
1/3 cup chow mein noodles

Combine the tuna, mayo, celery, green pepper, and pepper in a small bowl and place in fridge for 5-10 minute or until chilled.  
Cut tomatoes in six halves, do not cut all the way through.
Spoon chow mein noodles in tuna salad and place salad in the center of each tomato.

Tuesday, September 3, 2013

Baked Eggs in Avocado Halves

In honor of National Cholesterol Education Month, I wanted to post a great egg recipe. Unfortunately, eggs have a bad rep due to their cholesterol content. What people often forget is that eggs contain over 40 different proteins, vitamins and minerals, and increases LDL cholesterol (the healthy kind you want to have). Eggs are a staple ingredient in baking, quiches, omelets, and are great by themselves boiled or sunny side up. (I'll be posting how to make the perfect boiled egg at a later date.)  Here is a super simple recipe that is low sugar and fiber filled! Not to mention has nearly 40 mg of Omega-3's per serving!

Baked Eggs in Avocado Halves 

Servings: 2
Calories per serving: 370
Fat per serving: 29 grams
Sodium per serving: 450 mg

2 Avocados
4 Eggs
Pepper to taste
Chives to taste
4 Tablespoons Salsa

Preheat oven to 425 degrees. Slice avocados in half and take out the pit.  Scoop out just enough avocado to ensure the egg will sit snugly. Place the avocado in a small baking dish.
Crack an egg and place in the scooped out avocado.  Bake for 15-20 minutes or until the egg whites have set.
Remove from oven, season with pepper, chives, and a tablespoon of your favorite salsa.