Greedy Girls Guide
The guide to eating just enough when you know you want more. And maybe working it off too ;)
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Dec 4
So I have to start with a confession…..
I LOVE EGG NOG.
It’s horrible for me I know nothing but creams, empty calories, and loads of sugar. But i’m addicted every night I have a glass or two. I should have never brought that first carton of the season, but now that I did I find myself making special trips to the store just to replenish my stock. YES, I have it bad.
So now that I’ve had my person Food Anonymous moment, let me tell you the power of friends. The other day I had a similar moment on Facebook. After reading my moment a friends of mine (also a friend in health and fitness) posted a link to a Healthy Egg Nog recipe. *queue angle music* It was like Greedy Girls Prayer had been answered. I’m so excited I’ve already picked up the ingredients to try this this weekend. And of course i had to share because I know i’m not addicted alone. Enjoy
Healthy Makeover Eggnog
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Holiday Recipe Makeover Series: Glazed Chocolate-Pumpkin Bundt Cake
Filed under Eating Healthy, Recipes1 CommentNov 24I’m posting this weeks recipe a little early to give us the chance to get one more in before the big Turkey day. Since I know we can’t get through a holiday meal with a good desert this weeks recipe is just the alternative you need.
Glazed Chocolate-Pumpkin Bundt Cake
From EatingWell: October/November 2006
You don’t have to have pumpkin pie to still enjoy pumpkin and spice in a Thanksgiving dessert. This tender, moist cake uses pureed pumpkin to replace much of the fat and is delicately seasoned with classic Thanksgiving flavors.
READER’S COMMENT:
“I am making it for the second time this week! I’m making it into muffins this time so I can give them to the teachers… YUM ”16 servings
Active Time: 30 minutes
Total Time: 3 1/2 hours (including cooling time)
Nutrition ProfileLow calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber |
Ingredients
Cake* 1 cup all-purpose, flour
* 3/4 cup whole-wheat pastry flour
* 1 cup granulated sugar
* 3/4 cup unsweetened cocoa powder, (not Dutch-process)
* 1 1/2 teaspoons baking powder
* 1 1/2 teaspoons baking soda
* 1 teaspoon pumpkin pie spice
* 1/4 teaspoon salt
* 1 cup nonfat buttermilk
* 1 15-ounce can unsweetened pumpkin puree
* 3/4 cup dark brown sugar, packed
* 1 large egg, at room temperature
* 1 large egg white, at room temperature
* 1/4 cup canola oil
* 1/4 cup light corn syrup
* 1 tablespoon vanilla extractGlaze & Garnish
* 1/2 cup packed confectioners’ sugar
* 1 tablespoon nonfat buttermilk
* 2 tablespoons mini chocolate chips, or toasted chopped nuts (see Tip)Preparation
1. To prepare cake: Preheat oven to 350°F. Coat a 12-cup Bundt pan with cooking spray.
2. Whisk all-purpose flour, whole-wheat flour, granulated sugar, cocoa, baking powder, baking soda, pumpkin pie spice and salt in a medium bowl.
3. Blend 1 cup buttermilk, pumpkin puree and brown sugar in a large bowl with an electric mixer on low speed. Beat in whole egg and egg white. Stir in oil, corn syrup and vanilla. Gradually add the dry ingredients, stirring until just combined. Transfer the batter to the prepared pan.
4. Bake the cake until a wooden skewer inserted in the center comes out with only a few moist crumbs attached, 1 to 1 1/4 hours. Let cool on a wire rack for 15 minutes. Remove from the pan and let cool completely on the rack, about 2 hours.
5. To glaze & garnish cake: Combine confectioners’ sugar and 1 tablespoon buttermilk in a small bowl, stirring until completely smooth. Place the cake on a serving plate and drizzle the glaze over the top; garnish with chocolate chips (or chopped nuts) while the glaze is still moist.Tips & Notes
* Make Ahead Tip: Prepare through Step 4 up to 1 day ahead. Glaze and garnish (Step 5) shortly before serving. Equipment: 12-cup Bundt pan
* Tips: To warm an egg to room temperature, either set it out on the counter for 15 minutes or submerge it (in the shell) in a bowl of lukewarm (not hot) water for 5 minutes.
* To toast chopped nuts & seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.Nutrition
Per serving: 234 calories; 5 g fat (1 g sat, 3 g mono); 13 mg cholesterol; 46 g carbohydrates; 4 g protein; 3 g fiber; 238 mg sodium; 159 mg potassium.
3 Carbohydrate Serving
Exchanges: 3 other carbohydrate, 1 fat
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Holiday Recipe Makeover Series: Green Bean Casserole
Filed under Eating Healthy, Recipes40 CommentsNov 19Today’s recipe adds a little bit of veggies to our holiday mix. The traditional vegetable dishers (ie.. Collared greesn, cabbage, string beans etc.) are usally prepared in fatthat ofte and boiled down to the point where the nutrients are zapped out and you’re not getting the benifits of even having something green on your plate. So today’s recipe is not only a greener option of veggie but it even is healthier version of the traditional Green Bean Casserole.
Green Bean Casserole
From EatingWell: November/December 2008
This healthy revision of green bean casserole skips the canned soup and all the fat and sodium that come with it. Our white sauce with sliced fresh mushrooms, sweet onions and low-fat milk makes a creamy, rich casserole.
READER’S COMMENT:“This madeover recipe tastes great – I took it one step further and eliminated the salt and oil and just sauted using a tablespoon of low-sodium fat-free chicken broth; in addition, I used fat-free sour cream – delicious! “
6 servings, about 3/4 cup each
Active Time: 30 minutes
Total Time: 45 minutes
Nutrition Profile
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High calcium | High fiber |
Ingredients
- 3 tablespoons canola oil, divided
- 1 medium sweet onion, (half diced, half thinly sliced), divided
- 8 ounces mushrooms, chopped
- 1 tablespoon onion powder
- 1 1/4 teaspoons salt, divided
- 1/2 teaspoon dried thyme
- 1/2 teaspoon freshly ground pepper
- 2/3 cup all-purpose flour, divided
- 1 cup low-fat milk
- 3 tablespoons dry sherry, (see Ingredient Note)
- 1 pound frozen French-cut green beans, (about 4 cups)
- 1/3 cup reduced-fat sour cream
- 3 tablespoons buttermilk powder, (see Ingredient Note)
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
Preparation- Preheat oven to 400°F. Coat a 2 1/2-quart baking dish with cooking spray.
- Heat 1 tablespoon oil in a large saucepan over medium heat. Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes. Stir in mushrooms, onion powder, 1 teaspoon salt, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes. Sprinkle 1/3 cup flour over the vegetables; stir to coat. Add milk and sherry and bring to a simmer, stirring often. Stir in green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute. Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish.
- Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a shallow dish. Add sliced onion; toss to coat. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Spread the onion topping over the casserole.
- Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.
Tips & Notes
- Ingredient notes:
- Don’t use the high-sodium “cooking sherry” sold in many supermarkets. Instead, purchase dry sherry sold with other fortified wines.
- Look for buttermilk powder, such as Saco Buttermilk Blend, in the baking section or with the powdered milk in most supermarkets.
Nutrition
Per serving: 212 calories; 10 g fat (2 g sat, 5 g mono); 10 mg cholesterol; 23 g carbohydrates; 7 g protein; 3 g fiber; 533 mg sodium; 259 mg potassium.
Nutrition Bonus: Calcium (16% daily value).
1 1/2 Carbohydrate Serving
Exchanges: 1/2 starch, 1 vegetable, 2 fat
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Holiday Recipe Makeover Series: Maple-Roasted Sweet Potatoes
Filed under Eating Healthy, Recipes20 CommentsNov 12As the Holidays get closer and holiday eating looms around the corner, I figured I give a little help with prepping those holiday menus. We all know we are probably going to over-eat on the holiday. So instead of telling you not to eat or don’t eat so much, I’m going to give you some help on making the dish a little healthier so at least when overeat you’ll get the most nutrients and few calories for it.Over the next few weeks until Christmas I’m post a weekly recipe makeover of some our favorite holiday dishes.
We’ll start off the series with a makeover of one of my favorite dishes, Candied Yams. Traditional candied yams are baked with butter and loads of brown sugar, topped with marshmallows, and packing enough sugar and calories to replace a weeks worth of desserts. Well one of our fav recipe sources http://www.eatingwell.com has c posted this great alternative with only 96 calories per serving. Enjoy!
Maple-Roasted Sweet Potatoes
Roasting sweet potatoes is even easier than boiling and mashing them. Maple syrup glaze transforms this ultra-simple dish into something sublime.
12 servings, about 1/2 cup each
Active Time: 10 minutes
Total Time: 1 hour 10 minutes
Nutrition Profile
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight |
Ingredients
- 2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch pieces (about 8 cups)
- 1/3 cup pure maple syrup
- 2 tablespoons butter, melted
- 1 tablespoon lemon juice
- 1/2 teaspoon salt
- Freshly ground pepper, to taste
Preparation
- Preheat oven to 400°F.
- Arrange sweet potatoes in an even layer in a 9-by-13-inch glass baking dish. Combine maple syrup, butter, lemon juice, salt and pepper in small bowl. Pour the mixture over the sweet potatoes; toss to coat.
- Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more.
Tips & Notes
- Make Ahead Tip: Cover and refrigerate for up to 1 day. Just before serving, reheat at 350°F until hot, about 15 minutes.
Nutrition
Per serving: 96 calories; 2 g fat (1 g sat, 0 g mono); 5 mg cholesterol; 19 g carbohydrates; 1 g protein; 2 g fiber; 118 mg sodium; 189 mg potassium.
Nutrition Bonus: Vitamin A (230% daily value), Vitamin C (15% dv)
1 1/2 Carbohydrate Serving
Exchanges: 1 1/2 starch, 1/2 fat
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Nov 7
I have a taste for Italian this weekend, so I surfed up this healthy little baked Ziti Recipe from www.drgourmet.com. 444 Calories isn’t the greatest but what else would you expect from a recipe primarily of cheese and pasta.
Baked Ziti
Servings = 6 | Serving size =2 and 2/3 ounces pasta
Cooking Time = 60 Minutes
This recipe can be multiplied by 2, 3.
Leftovers are great! They can be divided and placed in ziplock bags and frozen.
Use whole wheat pasta for an even healthier dish. Whole grains are great for you and whole wheat pasta is an easy way to eat more in your diet.
If you wish, you can make your own tomato sauce for this recipe.
1 medium yellow bell pepper 1 medium red bell pepper 1/2 lb crimini mushrooms (halved) 1 cup small shallots (peeled) 1 lb ziti 5 quarts water 3 cups tomato sauce 1 Tbsp fresh rosemary leaves 1 Tbsp fresh thyme leaves 1 ounce Parmigiano-Reggiano (grated) pepper to taste 3 ounces fontina cheese (shredded) Preheat the oven to 375°F. Peel and seed the peppers; then cut into 1 inch squares. Place the mushrooms, shallots and peppers in a roasting pan and spray lightly with olive oil.
Place the roasting pan in the preheated oven and roast the vegetables until slightly soft (about 15 – 20 minutes).
While the vegetables are roasting, bring 5 quarts of water to a boil and add the ziti. Cook until slightly underdone (about 12 – 15 minutes). Drain.
Prepare a 12” oblong pan (pyrex is a good choice) by lightly spraying the inside with olive oil. Set aside. (Lining the pan with Release non-stick foil works as well).
Place the tomato sauce, rosemary leaves, thyme, parmesan, and pepper in a glass or stainless steel bowl. Stir well and add the ziti. Toss the pasta to coat well.
Add the vegetables and gently fold together until well blended. Pour the ingredients into the prepared oblong pan.
Sprinkle the grated fontina cheese over the top.
Bake at 375°F for 15 – 20 minutes until the top is slightly browned.
Nutrition Facts
Serving size = 1/6 of casserole, 2.67 ounces of pasta
Servings = 6
Amount Per Serving
Calories 444 Calories from Fat 76 % Daily Value Total Fat 9g 13% Saturated Fat 4g 20% Monounsaturated Fat 3g Trans Fat 0g Cholesterol 21mg 7% Sodium 271mg 11% Total Carbohydrates 74g 25% Dietary Fiber 5g 21% Sugars 8g Protein 19g Vitamin A 31% Vitamin C 224% Calcium 22% Iron 24% Vitamin K 8 mcg Potassium 89 mg Magnesium 80 mg
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