Monday, November 24, 2014

Recipe of the Day

Sweet Potato and Beef Chili

This recipe provides 4 servings (serving size 2 cups).


1) 1 pound 95% lean ground beef
2) 3 cloves garlic, minced
3) 1/4 teaspoon freshly ground black pepper
4) 1/2 teaspoon sea salt
5) 1 medium red or white onion, diced
6) 1 1/4 pounds sweet potato, peeled and cubed
7) 2 teaspoons coriander
8) 1 1/2 teaspoons cumin
9) 1/2 teaspoon paprika
10) 1/4 teaspoon chili powder
11) 1 can (14.5 ounces) diced tomatoes, drained
12) 2 1/4 cups fat free, low sodium chicken broth
13) 1/2 lime, juiced


1) Season the ground beef with salt and pepper. Make a spice mixture by tossing coriander, cumin, chili powder, and paprika together. Set these aside.

2) Heat a Dutch oven (larger than 5 quarts) over medium high heat. Add oil and then garlic to heated oil. Once you can smell the garlic, add onions, sauté until softened, approx. 3 minutes.

3) Next add in ground beef with half of the spice mixture and diced tomatoes. Brown and break up with a wooden spoon, 3-5 minutes. If there is a lot of grease, drain from the pot.

4) Add in sweet potatoes, chicken stock, and remainder of spices. Cover and bring to a boil. Lower heat to a simmer and cook covered for another 15 minutes, or until the sweet potatoes are softened.

Nutritional Info per Serving:

Calories: 470
Total  Fat: 22 grams (saturated 5 grams)
Sodium: 910 mg
Fiber: 12 grams
Protein: 36 grams
Carbs: 45 grams   


Saturday, November 22, 2014

Recipe of the Day

Butternut Squash Mac & Cheese

This recipe provides 8 servings (approx. 1 1/2 cups).


1) 4 cups Butternut Squash, cubed and peeled
2) 2 cups reduced sodium Chicken Broth or reduced sodium Vegetable Broth
3) 1 1/2 cups low fat milk
4) 1/4 cup plain 2% fat Greek Yogurt
5) 1 1/2 teaspoons dry mustard
6) 1 teaspoon sea salt
7) 1/2 teaspoon freshly ground black pepper
8) 1 cup shredded Gruyere or Swiss cheese
9) 1 cup grated Parmesan cheese
10) 1 cup grated White Cheddar Cheese
11) 1 box ( 1 pound) elbow noodles, cooked al dente


1) Preheat oven to 375 degrees. In a large pot, combine cubed butternut squash and chicken broth and bring to a boil. Reduce heat and simmer for approx. 20 minutes, until squash is tender.

2) Remove from heat. Add milk, Greek yogurt, dry mustard, salt, pepper and puree until smooth with an immersion blender. Stir in Gruyere and Parmesan cheeses until melted and then fold in pasta. Pour everything into a 13 by 9-inch  baking dish lightly brushed with olive oil.

3) Bake for 20 minutes. Remove from oven and turn oven to Broil (Low setting). Sprinkle cheddar cheese over macaroni and return to oven for an additional 3-5 minutes, until cheese has browned and some edges of noodles are crisp.

430 calories per serving


Monday, November 10, 2014

Did you know?

Just 1/2 cup of broccoli delivers a full day's recommended dose of vitamin K, for a mere 25 calories!

Book Recommendation

“Making the American Body: The Remarkable Saga of the Men and Women Whose Feats, Feuds, and Passions Shaped Fitness History”  Jonathan Black

Recipe of the Day

Cannellini Bean, Broccoli & Cheddar Soup

This recipe provides 6 servings (about 3/4 cup).

Recipe Insight : While canned beans are convenient, they tend to be high in sodium. Give them a good rinse prior to adding to a recipe to rid them of some of their sodium (up to 35%), or choose lower-sodium or no salt varieties.


1) 1 14-ounce can reduced-sodium chicken broth or vegetable broth
2) 1 pound broccoli crowns, trimmed and chopped (approx. 6 cups)
3) 1 cup water
4) 1 14-ounce can cannellini beans, rinsed
5) 1 1/4 cup shredded extra-sharp Cheddar cheese
6) 1/4 teaspoon ground white pepper
7) 1/4 teaspoon sea salt


1) Bring broth and water to a boil in a medium saucepan over high heat. Add broccoli, cover and cook until tender, approx. 7 minutes. Stir in beans, salt and pepper and cook until the beans are heated through, approx. 1 minute.

2) Transfer half the mixture to a blender with half the cheese and puree. (Use caution when pureeing hot liquids.) Transfer to a bowl. Repeat with the remaining broccoli mixture and cheese. Serve warm.

Nutritional Value per Serving:

160 calories
8 grams fat (4 grams saturated)
15 grams carbs
11 grams protein
440 mg sodium
6 grams fiber


Friday, November 7, 2014

Recipe of the Day

Ginger Broccoli

This recipe provides 4 servings (1 cup each).


1) 1 tablespoon canola oil
2) 4 teaspoons minced fresh ginger
3) 2 tablespoons minced garlic
4) 1 pound broccoli crowns, trimmed and chopped (approx. 6 cups)
5) 1 tablespoon fish sauce
6) 4 tablespoons water
7) 1 tablespoon rice vinegar


Heat oil in a large skillet over medium-high heat. Add garlic and ginger and cook until fragrant but not browned, 30 seconds to one minute. Add broccoli and cook, stirring, until the broccoli is bright green, approx. 2 minutes. Drizzle water and fish sauce over the broccoli; reduce heat to medium, cover and cook until the broccoli is just tender, approx. 3 minutes. Stir in vinegar just before serving.

75 calories per serving


Thursday, November 6, 2014

6 Benefits of Walking

1) Lowers blood pressure

2) Lowers triglycerides

3) Burns calories

4) Often a form of socialization

5) Improves sleep

6) Reduces stress

Wednesday, November 5, 2014

Quote of the Day !

“If you think you can do a thing or think you can’t do a thing, your right.”

Henry Ford

Did you know?

Acorn squash is a very good source of magnesium, which is a mineral vital for healthy bones.

Saturday, November 1, 2014

Recipe of the Day

Sesame-Crusted Tofu with Spicy Pineapple Noodles

This recipe provides 4 servings.


1) 4 ounces udon noodles or whole wheat spaghetti
2) 1/3 cup sesame seeds, preferably a mixture of white and black
3) 1 tablespoon plus 1 teaspoon cornstarch, divided
4) 1 14-ounce package extra-firm water packed tofu, drained
5) 1/2 teaspoon sea salt
6) 4 teaspoons canola oil, divided
7) 1 tablespoon minced fresh ginger
8) 2 cloves garlic, minced
9) 1-2 (depending upon taste) small dried red chiles, such as Thai, cayenne or chile de arbol
10) 1 6-ounce can pineapple juice (3/4 cup)
11) 8 ounces sugar snap peas, trimmed and cut in half
12) 2 tablespoons plus 2 teaspoons reduced-sodium soy sauce
13) 2 cups diced fresh pineapple
14) 2 teaspoons hot sesame oil


1) Bring  a large saucepan of water to a boil. Cook pasta according to package directions, drain and rinse under cold water.

2) Mix sesame seeds, 1 tablespoon cornstarch and salt in a shallow dish. Cut the block of tofu lengthwise into 8 thin "steaks." Pat dry with a paper towel, and press both sides into the sesame-seed mixture.

3) Heat 2 teaspoons canola oil in a large nonstick skillet over medium-high heat. Add the tofu and cook until golden brown, approx. 3 minutes per side. Transfer to a plate, cover and keep warm.

4) Wipe out the pan. Heat the remaining 2 teaspoons canola oil. Add garlic, ginger and chiles and cook, stirring, until fragrant, approx. 30 seconds. Add snap peas and cook, stirring, until starting to brown, about 2 minutes more. Add pineapple juice, bring to a boil and cook 2 minutes. Whisk the remaining 1 teaspoon cornstarch and soy sauce in a small bowl until smooth. Add to the pan and cook, stirring, until the sauce is thickened, 1 to two  minutes. Reduce heat to low, add pineapple, sesame oil and the noodles; toss to coat with the sauce and cook until heated through, approximately 1 minute. Remove the chiles. Serve the noodles with the tofu.

450 calories per serving