Tagua Nut
Just call me a Me-gan.
The Tagua Nut

Katie's No-Mayo Tuna Salad



This tuna salad is great served on bread, in a pita or simply eat alone served over a bed of lettuce.  Makes approximately 4 servings.  Add more vegetables or tuna as desired.
 
Ingredients:
1 1/2 tbsp Extra Virgin Olive Oil
1 1/2 tbsp Vinegar (salad vinegar)
1/2 Cucumber
1 large plum tomato or 2 small ones
1/4 red onion
2 can's of tuna
salt and pepper (to taste)
 
Directions:
Chop the cucumbers, tomatoes, and onions into small cubes and combine into a mixing bowl.  Drain the tuna from the can and then add the tuna into the mixing bowl.  Next add the olive oil and vinegar (you may use more or less as needed).  Finally add salt and pepper as needed to taste. 

Vegetable Risotto



This is a recipe from Healthy Living with Ellie Krieger. She is my favorite food network chef. Her recipes are always so healthy and easy. She made her garden risotto with asparagus, spinach, and peas but I didn't have most of those things so I just threw in what I had. Any vegetables will do. This might be my favorite new recipe of the month. It was absolutely delicious!

Try it with your favorite vegetables and let me know how it is!

Ingredients:
6 cups low-sodium chicken broth
2 teaspoons olive oil
1 medium onion, chopped
1 1/2 cups Arborio rice
1/2 cup dry white wine
3/4 teaspoon salt
Freshly ground black pepper
Fresh or frozen vegetables (I used a package of frozen spinach and sauteed mushrooms!)
1/4 cup freshly grated Parmesan (optional-it tastes good without it)


Directions:
Bring the broth to a simmer in a medium saucepan. Heat the oil in a heavy saucepan over moderately low heat and cook the onion, stirring occasionally, until soft, 3 to 5 minutes. Add the rice (stir well to coat with oil &o onion) and cook, stirring constantly, 1 minute. Add wine and simmer, stirring constantly, until absorbed, about 1 minute. Add 3/4 cup of the hot broth, the salt and a few grinds of fresh pepper and simmer, stirring constantly, until broth is absorbed. Continue simmering and adding hot broth, about 3/4 cup at a time, stirring constantly and allowing the broth to be absorbed before adding more, until rice is almost tender and creamy-looking, about 18 minutes.

Add the vegetables and cook just until the vegetables are hot. Stir in the Parmesan and more broth if the risotto seems too thick. Makes 6  servings.



Nutritional Analysis per serving (1 cup)
Calories 205
Total Fat 4 grams Saturated Fat 1.5 grams
Cholesterol 1 mg Sodium 466 mg
Carbohydrates 30 grams Protein 10.5 grams
Fiber 3.5 grams


South Beach Bran Muffins



This is one of my favorite recipes from the South Beach Quick and Easy Cookbook. I usually make two batches and save them in the freezer to eat for months. I have made them with pears, apples, and mixed berries. My latest batch was with pears. Try them and see what you think!

Ingredients:
1 1⁄2 cups whole-grain pastry flour
1 cup wheat bran
1/3 cup Splenda (the original recipe called for 2 tbsp but they weren't very sweet)
1 1⁄4 teaspoons ground cinnamon
1 1⁄4 teaspoons baking soda
1⁄4 teaspoon salt
1 1⁄4 cups fat-free buttermilk
2 large eggs, lightly beaten
3 tablespoons canola oil
1 Bosc pear, cored and cut into 1⁄4-inch dice
1 1⁄2 teaspoons vanilla extract

Directions:
Heat oven to 350.
Line a muffin tin with paper liners or lightly coat with cooking spray.
Combine flour, bran, splenda, cinnamon, baking soda, and salt in a large mixing bowl. Combine buttermilk, eggs, oil, pear, and vanilla in another mixing bowl.
Make a well in the center of the dry ingredients. Add wet ingredients to dry ingredients and mix just to combine; do not overmix. Divide batter evenly into muffin cups. Bake for 20 minutes. Cool and serve.

130 calories
5 g fat
1 1⁄4 g saturated fat
5 g protein
20 g carbohydrate
5 g dietary fiber
200 mg sodium



Black Beans and Rice



So this ingredient combo (I won't even call it a recipe) isn't gourmet or anything but it is a good quick dinner when you are short on time. Here's what I threw together:

Brown rice
Chopped green, red, & yellow pepper (I used a frozen mix)
Chopped onion
Drained black beans
Salt, pepper, garlic powder, and cayenne pepper

Cook it and mix it up! It's better for you than stopping at fast food for sure! Anyone with suggestions on how to jazz this up a bit, let me know!

Veggie Burger Sloppy Joes



I stole this recipe off of NutritiousJunk.com. I remember loving sloppy joes as a kid but it is hard to find a healthy recipe. This one is made from a veggie burger and although it doesn't really taste just like those old time sloppy joes, it tastes pretty good! Here is the recipe:

1/4 small onion chopped (optional)

1 teaspoon Worcestershire sauce

1 tbls ketchup

1/2 teaspoon chili powder

1 teaspoon valsic sweet relish

1 veggie burgers crumbled (I used the texmex kind)

Whole Wheat Buns

Brown onion with pam or a little bit of olive oil, prepare boca burgers according to instructions, crumble, and add to the onion mixture. Add chili powder, ketchup, relish, and Worcestershire sauce and stir on low heat for a few mins. Toast buns lightly under the broiler and spoon the sloppy joe mix.

Hot Multigrain Breakfast



Really quick, really simple, really good for you. This is probably my favorite quick breakfast "recipe." I love things that are sweet and salty so I add both splenda and salt for a delicious combo. A perfect way to start out the day!

Ingredients:
Whole grain oats medley
Dried fruit (rasins, cherries, etc)
Fat free milk or soy milk (opt: almond vanilla)
Splenda
Cinnamon

Directions:
Measure 1/2 cup oats medley in large bowl. Add 1/2 cup water, 1/2 cup milk, 1/4 cup dried fruit, cinnamon, and a pinch of salt,. Cook in microwave for 3:30-4:00 min. Add Splenda and salt to taste.  1 Serving = 1/2 cup uncooked oats


Sausage and Pepper Pasta



Healthy and delicious! Chicken sausage tastes like real sausage but is much better for you. I couldn't get enough of this pasta! Here's how you make it:

Ingredients:
Chicken sausage, sliced
Bell pepper, julienned
Onion, chopped
Garlic, minced
Whole grain pasta
Extra virgin olive oil
Italian seasonings (basil, rosemary, etc)

Directions:
Saute peppers, onion, garlic, and seasonings in pan with oil until soft.  Saute chicken sausage slices in pan with 3 tbsp oil.  Combine sausage and pepper mixture and keep warm. Cook pasta al dente in salted boiling water.  Drain and toss with the sauce.
1 Serving = approx 1 cup




Double Cranberry Apple Sauce



I made this recipe for Thanksgiving this year. It was the first time I tried to make home made cranberry sauce. I usually think cranberries are a little too tart so I decided to go with a cranberry apple mix. It was delicous. Preparing the apples kind of took forever though. I will definitely get a corer if I do it again. The only problem with this recipe is that is made way too much. I took it to 2 different parties and still had half of it left. The truth is people only eat a little bit of cranberry sauce with their turkey so unless you have a huge party to go to, I suggest reducing the quantities!

Ingredients

large Granny Smith apples, peeled and diced
(12-ounce) package fresh cranberries
small lemon, peeled, sliced, and seeded
1/2 cup sugar
1/2 cup splenda
1/2 cup water
3/4 cup sweetened dried cranberries

Directions

Stir together first 6 ingredients in a large saucepan; bring to a boil over medium-high heat, stirring often.

Reduce heat; simmer, stirring often, 15 minutes or until cranberries pop and mixture starts to thicken. Remove from heat, and stir in sweetened dried cranberries. Cool. Cover and chill until ready to serve. Makes about 5 cups

Note: Mixture can be stored in the refrigerator for up to 2 weeks.




Spinach Rice with Feta



I threw this together for dinner tonight and it was so delicious I didn't want to forget it. It can hardly be called a recipe, but here is the ingredient combination:

Trader Joe's Brown Rice Medley (Long grain rice, black barely, and diakon radish seeds)
Frozen Chopped Spinach
Light butter or margarine
Crumbled feta cheese (Basil and Sundried tomato is good, and use reduced fat if possible)



Cook rice according to package directions.
Cook spinach according to package directions, add butter to taste.
Combine rice and spinach, and add feta.
Add salt and pepper to taste.

Voila! Another easy and delicious healthy side! One cup is probably around 200 calories or less depending on how much butter and cheese you use.

Product Highlight: Chocolate Mint Pudding Cups



So I was thinking, there are a lot of healthy ready made products already out there so it would be good to feature some of the better ones on my blog. My current favorite is Jello's sugar free pudding cups. I'm obsessed with the chocolate mint flavor. They are sugar free and only 60 calories. They are creamy, delicious. and they definitely do not taste like diet food! So pick some up and give them a try!