Like many of you, my favorite thing about the holidays is the FOOD!  There is just something about the cold weather, fireplaces, and snuggling up on the couch watching tv that makes you want that good old comfort food.  These are the times that a pot of chili, a piping hot casserole, and hot chocolate with marshmallows on top make you feel so good about being inside.  Not to mention that all of sudden you start saying yes to dessert, candy, and homemade holiday treats.  Before you know it its Mid-January and you’ve got a little something that resembles a tire round your waste.  But, before that happens, lets talk about all the ways you can enjoy these foods without all the guilt.  

Desserts:  The single most important thing I can tell you about cooking desserts for the Holidays…SPLENDA.  Regular Splenda is like granulated sugar, you can substitute it for the sugar in your recipes.  Not only that but they now make brown sugar Splenda as well.  When it calls for eggs, use egg beaters or any kind of egg substitute for lower cholesterol.  I can’t help you with Karo syrup or canned fruit, but using these other subs will help out a lot.  And as always, if you can’t resist, moderation!

 Chili:  One of my favorite comfort foods is Chili.  There is nothing like it and its really easy to fix low-cal.  Substitue the hamburger meat for ground turkey, load it with beans, and use a low sodium chili seasoning package.  Add a can or two of stewed tomatoes and you’ve got a big pot of hot chili that will last for a week.  Top with low fat chese and sour cream!

Casseroles:  The thing I love about casseroles is that its a full meal.  You basically throw a few ingrediants together in a casserole dish, top it with cheese and you’ve got dinner.  If you do it right, you can add all the food groups and you don’t even need a side dish you just scoop and eat.  I tried this new casserole this week and it was a big hit!  One of my favorite holiday dishes is green bean casserole….mmmm good.  Its creamy and crunchy, love it.  Another favorite of mine was a cream cheese corn casserole my mom used to make.  So I got to thinking.  If you combine the two and add some chicken, you’ve got a steaming hot dinner.  Here is the recipe, I know you’ll love it!

Creamy Chicken Corn and Green Bean Casserole

1 Rotisserie Chicken from the grocery store

2 cans 98% fat free cream of mushroom soup

2 packages low fat cream cheese

2 cans green beans

2 cans corn

3/4  package 2% milk chedder cheese

1 cup skim milk

1 large can of French’s Frech Fried onions

1 tsp black pepper

pinch of red pepper (optional)

First pull all of the chicken off the bones and break into small pieces (set aside on seperate plate).  Place the cream cheese and cream of mushroom soup in a large bowl and stir until creamy.  Add green beans, corn, and milk and stir.  Add chicken, cheese, and  both black and red pepper, stir.  Por mixture in a large casserole dish leaving some room on top for the fried onions.  You may have some extra but thats when I say, put the rest in a small dish and send it to the neighbors (they’ll love that!).  Spread the onions on top and bake at 325 for about 20 minutes or until the onions are golden brown and the sides are bubbly.  Enjoy!!

 The great thing about casseroles is that you can get creative, you can make anything into a casserole.  The key ingrediants are things like cream of mushroom or chicken soup, cream cheese, cheese, and chicken of course.  Whatever you feel like having for dinner can be a casserole really.  Its easy and hassel free.  If you need any more ideas just ask, I’d be happy to dream one up for you!  Until then, happy eating and watch those sweets!!  Cheers.

 Lauren

The more you eat the more you…get lots of protein and fiber in your diet!  I don’t know about you but for me I could never figure out where beans fit into my diet.  Are they a carb a protein, what? I did some research and the verdict is in.  Protein!  You can actually replace the meats in your diet for beans.  A cup of pinto beans provides 14 grams of protein–that’s 28.1% of the daily value!

 So, for those of you who do not like beans, I am sorry you are missing out on this one.  BUT for those of you who do, I have some different ideas on how to incorporate them into your diet.  My favorite, bean burrito night.  In a microwave safe bowl I heat up a can of vegetarian refried beans, vegetarian because sometimes there is added lard fat for flavor and we don’t want that!  Take a whole wheat or low carb tortilla slap about two tablespoons of beans right in the center.  Sprinkle some 2% milk or fat free shredded cheese on top along with some finely chopped white onion and fold tight.  Just take one side to other and fold it back then fold the bottom and top up so nothing can fall out.  Flip it over so the folded side stays put and bake in the oven at 300 degrees until slightly golden.  Remove it from the oven and top with fat free sour cream and salsa!  You can get creative with the inside ingrediants.  Another easy classic meal is a good ole pot of brown beans, minus the ham bone, bacon or whatever else you are used to using.  Just get a bag of brown pinto beans and spread them out over a cookie sheet.  Check for and remove any rocks, mishapen beans, etc that you see.  Then, pour the beans into a strainer and rinse them with cool water.  Pour the beans into a soup pot and fill with plenty of water.  Avoid adding any salt or spices while they soak, this may toughen the beans and/or double the cooking time later.  Put them in the refrigerator and let  them soak overnight.  When the beans are ready to cook drain the old water and add fresh water to the pot.  Cook on Medium to Medium High for about an hour and a half stirring every 20 minutes.  You can add whatever spices you like to your pot of beans.  Amazingly enough, beans are filled with lots of flavor and I have found that even if I load it with different spices it never tastes very different.  I like adding fresh garlic, seasoned salt, and black pepper.  Try it out and see what you like, I bet you won’t even miss that ham bone!  Its also fun to add beans to your favorite soups or even salads.  One of my favorite salad toppings are garbonzo beans yu-mmy! 

So, lets all give beans the credit they deserve.  They are full of fiber and protein providing us full tummies and clean pipes.  They taste great and go with anything.  And they are super cheap!  Whats not to love? 

Happy beaning.  Have a great week!

 Lauren

It’s the Monday after Thanksgiving and if you’re like me, you’re thinking about what you are going to do about all of those extra calories you consumed over the Holiday.  The average person consumes 5,000 calories on Thanksgiving day.  Thats double the suggested amount!  Well, not to worry, I’ve got some healthy eating ideas for you that will make those extra pounds melt away fast! 

For starters, kick off the week with a very low carb menu.  I suggest egg substitute and veggie bacon for breakfast, I love morning star veggie bacon, just a couple of minutes in the microwave and you’ve got crispy bacon that tastes great without all the fat.  If you need a little kick, add some salsa to those eggs its only 5 calories per serving and adds a lot of flavor.  If you get hungry mid-morning, try a piece of fruit.  Clementines are in season right now, they are tiny oranges that are really soft and sweet.  Apples are good too, if you can find that sugar free caramel sauce you’ve got one great snack!  For lunch, go for a salad or soup.  If you feel like a salad be sure and have some chicken or tofu for protein, its good for your muscles and keeps you full longer.  Load it with vegetables but opt for low fat dressing.  Fat Free is good too, but it can be loaded with lots of sugar so watch out.  If you have to use the real thing, ask for it on the side and dip your bites.  You’ll use less that way.  If you go for a soup, try something low fat and full of veggies.  Panera Bread has a great vegetable soup and black bean soup, both low fat high fiber great tasting soups.  Watch out for the bread on the side, ask for the apple instead.  If you get hungry mid afternoon, much on some raw veggies.  Broccoli, celery, and cauliflower are best.  If not, try a Yoplait light yogurt instead.  Its really yummy and has a few grams of protein to hold you over for dinner.  For dinner, grilled chicken and vegetables are the easiest and best for you, but if you want something different try my low fat, low carb, famous Chicken Enchilada Bake.  It tastes great and its good for the whole family.  They’ll never know they’re eating healthy!  If you’re strapped for time, an easier option is a lean cuisine or healthy choice dinner.  I really like the the asian dinners. 

 Though its hard to eat healthy around the Holidays, eating healthy between feasts helps a great deal.  You’ll feel less guilty about enjoying the things you love and look forward to every year.  Remember to pick your battles, if you come accross something you can’t live without, have a small portion and stop there.   I always remind myself that it tastes the same from bite #1 to #10 so I won’t really miss anything if I stop at #2.  Good luck and have a great week!!  Don’t forget to try my Chicken Enchilade Bake recipe below.  Happy Holidays.

 Lauren

Lauren’s Chicken Enchilada Bake

Ingrediants:

1 pound of chicken diced

1 packet of taco seasoning

1 20 oz can red enchilada sauce

1/2 white onion

1/2 can green chiles

1 small package low carb tortillas

1 small fat free sour cream

1 package 2% milk or fat free mexican blend cheese

Directions:

Cut half the onion into small pieces and cook till clear.  Add in the chicken and brown until done.  Add the green chiles and taco seasoning and let simmer.  If it seems dry add a little water and stir.  In a casserole dish 10″ or 13″, spray with fat free pam butter flavor and line the bottom with tortillas.  You may have to cut them to fit.  Pour your chicken mix over the tortillas.  Pou half the can of enchilada sauce over the chicken, and half the package of cheese.  Top with tortillas, also cut to fit.  Pour the rest of the enchilda sauce over the tortillas and sprinkle the rest of the cheese.  Bake at 350 degrees for 20 minutes or until the cheese is melted and the sides are bubbly.   Let stand 5-10 minutes and serve.  Top with fat free sour cream.  I hope you enjoy it! 

It might take a couple of times to find the right enchilada sauce I really love Las Palmas its thick and spicy.

Another alternative is a sour cream sauce.  Just substitue the red sauce for two cans of 98% fat free cream of chicken and a small fat free sour cream.  Add the three together in a medium sauce pan along with the other green chiles.  Also, save some of the taco seasoning and add that too.

For a vegetarian option, substitue the chicken for tofu, buy veggie cheese and sour cream.

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