Category Archives: Recipe Remix

How to Perfectly Prepare a Spaghetti Squash

This is a spaghetti squash.

Say hi.

I’ve got nothing against some good starchy carbs, but a heaping plateful of spaghetti, even if it is whole grain, will put you in a calorie coma. Spaghetti squash is a great alternative. Anyone that tells you it tastes like spaghetti or that no one will know you used it is a dirty liar, but it’s delicious and you can eat as much as you want for hardly any calories. You bake it, scrape it with a fork, and the squash comes out in nice little noodles. I swear.

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Carbs for All! Pumpkin Pecan Loaf Recipe

Carbs get a bad rap, but in reality only certain carbs should be avoided. In fact, your brain runs 100% on carbs, so if you stop eating them, your brain turns to mush and your mood turns worse. Choosing the right carbs is what is important. White carbs like pasta, rice and bread are so bleached and processed the nutrition is stripped from them. Not only that but they turn to sugar immediately, causing a spike in your blood sugar. I call this the Chinese Food effect: you can eat your weight in Chinese food, feel like you are going to explode, but an hour later you are hungry again looking for something in the fridge. Why? Cause the food is so heavy in sugar and fast burning carbs that your blood sugar levels drop, causing you to crave more food and overeat. Whole grains (not “multigrain” and not “made with whole grains” but 100% whole grain foods like brown rice, whole grain pasta and whole wheat bread) do the opposite- they stabilize blood sugars so you stay fuller, longer and they haven’t been stripped of their nutrients so you get a healthy dose of vitamins, nutrients and the food freebie fiber.

I love carbs. There is nothing better than having a big slice of sweet, delicious, warm carbs and a cup of coffee in the morning. Usually to get this, people will head to Starbucks to order a latte and whatever stale, sugar coated scone is left in the fingerprint smudged case. “It says bran!” you say. “It’s healthy!” Hardly. Just because it has one healthy ingredient doesn’t mean the rest are healthy, too. (While we are on the subject, the multigrain bagel is also clever marketing – it’s not whole grain.)

Wouldn’t it be awesome if you could go somewhere and order a delicious treat and know that it is not only yummy, but completely healthy? You can’t, cause that doesn’t make anyone money, so you must make it yourself. That’s the only way you can truly control what goes into your food, and into your body.

TRAChealth sent me some chia seeds to try out for, and by some, I mean 30 bags, and at a 2 tbsp serving size, it’s going to take me a million years to get through this stash. And so…I bake!

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Recipe Remix: Uncle Sam’s Whole Grain Un-Fried Chicken

I promised you fried chicken, and here it is! Except it’s not fried, it’s baked, so I guess I’m just as bad as KFC for saying their grilled chicken is grilled. I swear those lines on the skin are Sharpie ink…

When I heard Uncle Sam could be used as a breading for chicken, I was excited to try a new way of preparing my boring, old chicken. Kidding- plain chicken breasts are one of my fave dinners, but many people find it gray and tasteless, so here’s a SUPER healthy way to make fried chicken with a whole grain breading, optional oil, and, of course, no frying.

Since a recipe wasn’t included I whipped one up myself. It took a little guess and check half way through, but it’s so versatile that you can add and subtract and change and trade whatever you want- which is how cooking should be. If you haven’t noticed by now, I’m not a huge measurer (don’t stone me, foodies) so everything is approx.

Uncle Sam’s Whole Grain Not-Fried Chicken

Dry ingredients
  • 1 cup whole grain Uncle Sam wheatberry cereal
  • 4 tbsp whole wheat flour
  • 1/4 tbsp salt
  • 1/4 tbsp pepper
Slimy ingredients
  • 4 chicken breasts
Wet ingredients
  • 1 egg (you can just use the white for less saturated fat)
  • 1 cup milk
  • few squirts BBQ sauce (optional- just sounded good)
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Recipe Remix: DIY Flavored Water

We all know to drink lots of water, and we all know water is boring. Many will reach for cheap (expensive) imitations full of artificial flavors, ie. chemicals, dyes and poisons, or you can get creative and make your own flavored water.

Slicing up fruit and adding it to a tall drink of water can liven up the flavor a bit, but I prefer, especially in the summer months, a little more pizzazz. Gather up different combinations of fruits and fresh herbs and allow them to soak in a big jug of water. Whatever sounds good, probably will be.

My most recent batch was a combo of fresh mint, frozen raspberries, blueberries and blackberries and some cute little key limes.

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Recipe Remix: Spicy Thai Noodles with Tofu

I need a new camera app. Mine sucks. Suggestions?

Thai food. Nom.

A plate full of veggies and lean protein, how can you go wrong? If they are buried in a pile of sugary, oily sauces and processed white noodles, you are looking at a fatty dish clocking in at over 1,000 calories. (But the websites say less! because there about 6 portions in one take out meal…)

Make it at home for a fraction of that, but still a pretty hefty portion. I adapted this recipe from one I found in Fitness Magazine. Whole grain pasta is a healthy carbohydrate choice, so use whole grain noodles. They have a ton more fiber than the processed and bleached white version, meaning instead of being digested quickly and turned into the sugar leaving your body craving more just minutes later, your body has to work to break down the whole grains, so it actually keeps you fuller, longer. I’m a big whole grain snob. There is NO reason to ever have a bleached carb. As if.

Pasta is still pasta however, so you have to watch your portions to not turn your meal into a calorie bomb. This recipe uses a Volumetrics technique of bulking up your meals with water rich veggies so you think you are eating more than you actually are. Tonight, I’m using zucchini, but the original recipe calls for broccoli slaw. I think shredded carrots would be a good addition, too.

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Recipe Remix: Oven Baked Sweet Potato Fries

I love potatoes. White potatoes get a bad rap for being unhealthy starches, but they actually are really good for you if you prepare them in a healthy way. This recipe can be used with white potatoes just as easily, but sweet potatoes offer more vitamins, and they were all I had, so viola. The spices I use definitely give them a kick, so you can just go with a little salt and pepper if you prefer less heat.

It’s a versatile dish you can use just like french fries as a side, or dress it up by topping with ground turkey, chili, shredded cheese, low-fat sour cream, salsa, diced avocado, onion, olives, or anything else your little heart desires.

I cut them into rounds because they are easier to flip, so I guess they are shaped more like chips, but I dip them in ketchup, so I’ll stick with fries.

By baking them instead of deep frying you use very, VERY little oil which cuts down on fat and calories significantly.

Oven Sweet Potato Fries
Makes: 1 serving
Calories per serving: 104 calories

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Recipe Remix: Bean Dip

People hate to eat around me. One reason is because they think I’ll judge them, but trust me, I don’t. I am by no means a perfect eater- I eat fast food on occasion and have been known to drink beer as a meal. I know how to eat perfectly, or train to be the fittest human on the planet for that matter, but I find a happy medium suits me just fine. Everything in moderation. I KNOW what I am eating. I am making a conscious and informed choice to eat something horrible because it tastes good as opposed to someone who has no idea what has gone into their meal.

This brings me back to why people hate to eat around me. Because I ruin whatever they are eating with my helpful remarks. In my defense, they usually ask “this is healthy, right?” and just don’t want to hear the answer, but sometimes I let unwanted info slip.

My father and I meet for weekly dinners and we often hit up the local Mexican restaurant which, as with most, offer complimentary chips, salsa and bean dip. Once my dad commented on how he can never get his beans so smooth when he makes them at home.

“It’s creamy because they make it with lard,” I replied.

He grimaced and pushed the bowl away.

I love me some bean dip. I won’t eat it at restaurants, but I always have some home-made in my fridge. I found a recipe a while back in one of my Eat-Clean cookbooks and have adapted it to my taste. It’s crazy cheap to make, lasts for a long time and if made properly, is super healthy and filling, as it is basically all fiber. I keep a tupperware full of it to just heat up and scoop into a whole wheat tortilla for a fast, easy and healthy meal.

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