Tag: recipe

These cheesy, saucy meatballs were like delicious little meatloaf bites. They paired superbly with a salad or green beans, and reheated well for lunches. My kids loved them too!

 

 

You can find the recipe for these meatballs on Briana Thomas’ blog. I topped them with my 5-minute heart healthy pizza sauce and it was delicious! Make them with lean meat and a light dusting of mozzarella cheese and you can improve the saturated fat content for heart health. They would be great with some whole grain spaghetti also. I hope you enjoy them too!

 

 



Diets Trim Healthy Mama

We LOVE pizza at our house – especially as Super Bowl season draws near! Unfortunately, our Seahawks didn’t make the playoffs this year, but we can still enjoy the spirit of the game with a few slices of pizza pie. Store-bought pizza sauces can sometimes contain added sugar or, more often, high levels of sodium. Not to mention the sodium in everything else that goes on your favorite pizza!

 

vita-marija-murenaite-484774

If you’re looking to eat less sodium or simply cook more from scratch, this pizza sauce recipe is a great option! It’s very easy and fast to make – just stir it up in 5 minutes and spread it on your favorite pizza! The tomatoes, herbs, and spices add an antioxidant punch to any pizza-flavored dish.

 



5-Minute Heart Healthy Pizza Sauce

If you're looking to cut sodium or simply cook more from scratch, this pizza sauce recipe is a great option! It's very easy and fast to make - just stir it up in 5 minutes and spread it on your favorite pizza! The tomatoes, herbs, and spices add an antioxidant punch to any pizza-flavored dish.

Cook Time 5 minutes
Servings 8
Calories 16 kcal

Ingredients

  • 15 oz. canned tomato sauce (no salt added)
  • 1/2 tsp oregano
  • 1/4 tsp black pepper
  • 1/2 tsp garlic powder
  • 1/4 tsp dried thyme
  • 1/8 tsp ground red pepper
  • 1/4 tsp garlic salt
  • 1/8 tsp cinnamon
  • 1/4 tsp basil

Instructions

  1. Add all ingredients to a small saucepan and heat over medium-low heat for 5 minutes, stirring occasionally.

Recipe Notes

Contains 4 g carbohydrate, 1 g protein, 0 g fat, 63 mg sodium per 1/8 cup serving.



Anti-inflammatory Diet Carb Counting Heart Healthy MyPlate Guidelines Recipes

img_0781I love pumpkin in the fall. Love it. Stereotypes be darned, I do not care. This scrumptious squash finds its way into curries, soups, muffins, cookies, pancakes, and steamers around my house as soon as the leaves start to turn.

Pumpkin takes a front seat in this seasonal smoothie that is filling, nutritious, and delectable. I started with the Pumpkin Pie Smoothie recipe here and modified it to boost the protein, control the carbs, and add some greens, because if you’re making a shake, why not add greens? You can’t taste them and it’s an easy-as-pie (…see what I did there?) way to get an extra serving of veggies.

Try it for a tasty breakfast that is (bonus!) carb-controlled, heart healthy, and contains servings from 4 different food groups.

Ingredients:

1 cup unsweetened vanilla almond milk (you can definitely use dairy milk but carb-counters be aware it will add about 12 grams of carbohydrate)

1 handful spinach or kale

½ cup pureed pumpkin

¼ cup light vanilla Greek yogurt

1/8 cup plain whey protein (I love the bulk whey protein from Winco!)

½ medium banana

½ tsp pumpkin pie spice

1 tsp honey (or your sweetener of choice)

Instructions:

  1. Add almond milk and greens to blender. Blend for 30-60 seconds or until leaves have been completely blended and the mixture looks like green, frothy milk.img_0780
  2. Add remaining ingredients. Blend until smooth. Enjoy!

Makes 1 16-oz serving. Contains 303 calories, 35.1  g carbohydrate, 14.6 g protein, 2.9  g fat, 0.1 g saturated fat, and 251 mg sodium. Includes 1 serving dairy, 1 serving fruit, 1 serving vegetables, and 1.5 oz protein.

Anti-inflammatory Diet Carb Counting Heart Healthy MyPlate Guidelines Recipes

pork chops with mushrooms

Recipe feature time! My awesome husband made these amazing pork chops and they were probably the most delicious pork chops I have ever had. Smothered in mushrooms and surprisingly flavorful sauce (I had to ask him three times if he added extra salt to the sauce), these pork chops leftovers barely lasted 2 days. I would eat these almost every week if I could!

 



Heart Healthy Recipes

I made them with whole wheat sandwich rolls – they were delicious!

 

 

Recipe feature time! By far my husband’s favorite recipe from the Heart Healthy meal plan so far, these tasty sandwiches hail from a recipe from Eating Well. My husband said even other firefighters at work were enviously ogling this veggie-laden sammich.

The sandwiches are pretty high in sodium (likely one reason they are so delectable), so I was a little surprised to see them on the Heart Healthy meal plan, though the plan did keep me low enough for the rest of the day to keep me under my daily sodium recommendation of 2400 mg per day.

Heart-Healthy Tip: Use half the fish sauce and replace it with apple cider vinegar in the marinade to cut the sodium by 353 mg per serving.

The meat is flavorful and tender, the veggies are crisp and zesty. Give ’em a try – the full recipe is here!

One sandwich has 373 calories, 9 g fat, 8 g fiber, 858 mg sodium (505 mg with the heart-healthy modification), and 2 g saturated fat.

 



Heart Healthy

This has been a crazy week (that included finally landing a full-time dietitian position!) that has left me behind on my blogging. I have loads of post ideas so forgive me if I pelt you with posts in the next few days.

Curry

Today, I want to share a yummy recipe that I found on a blog called Stupid Easy Paleo. I made it in the crock pot on Sunday night and ate it for lunch most of this week. This little number contains a teensy bit of salt which, I have discovered, is the case with many a “paleo” recipe online. Since my sodium intake was so crazy low last week, I relented a little in this area and included a pinch of salt in a couple of recipes this week. I realized later that, for the most part, curry is pretty paleo if you don’t include potatoes or peas and don’t serve it over rice. This recipe tasted delicious and was quite filling. Find the recipe for Crock Pot Yellow Chicken Curry here.

1 serving (about 1/4) of this recipe has 280 calories, 13 g carbohydrate, 21 g protein, 18 g fat, and 285 mg sodium. These numbers will vary slightly depending on which vegetables you choose.

Paleo Diet

After dinner at my parents’ house I had about 200 calories and one serving of dairy left to go for the day so, logically, we started pursuing dreams of frozen dairy delights. I love ice cream. Love it. My sweet tooth really only has eyes for this cold creamy goodness. Since MyPlate tells me to avoid solid fats (such as the saturated fats in cream…sigh…) I began perusing Pinterest for healthier options. And I found…this stuff from Meghan on JaMonkey.

Three easy ingredients + twenty minutes = sweet, refreshing yummy-ness.

If made with fat-free Greek yogurt, unsweetened raspberries, and stevia, this dessert contains 18 g each of protein and carbs, 1 g of fat, and 150 totally-worth-it calories per 1 cup (yes, one WHOLE cup!) serving. You can easily switch it up with nearly any fruit or real sugar if you prefer.

raspberry frozen yum! Any way you shake it, this stuff is GOOD. And easy. And will definitely be re-visited in my diet future.

 

MyPlate Guidelines Recipes