Some product reviews and how I used them for a great breakfast

I was talking to my nutritionist the other day, and since I was having problems with getting hungry too quickly after breakfast she suggested I have more protein in the morning.  She said Egg McMuffins are a great breakfast.  I don't like eating at McDonald's even occasionally, so I'm definitely not going to spend the money to go there every morning.  I decided to make my own version at home, and this is what I used:

1.  Thomas' Hearty Multi Grain English Muffins

Just 100 calories, a big 8g of fiber and 5g of protein per muffin.

2.  My new favorite find...Hormel Natural Choice deli meats in the cold cut section of the grocery store.  They taste like actual ham and turkey and have NO ADDED NITRATES OR NITRITES!

Just a little on the pricey side, but so worth the cost!

3.  1 Egg
4.  1 slice Sargento Ultra Thin Provolone cheese.  Only 40 calories per slice!!!  They are creamy when melted onto the egg muffin, and packed full of flavor for such a thin slice of cheese.

I used Provolone, but it also comes in Swiss, Cheddar and some others.

5.  2 tsp of butter.

I'm sure you can figure out how to cook it, but I like adding pics to my posts. :)  Spray the pan with a little bit of pan spray.  Put the burner on medium heat.  Crack the egg into the pan and break the yolk with a fork (but don't scramble it).

Add a little pepper and salt if you like a pinch of salt.  While that is cooking, split the English muffin with a fork and toast them.  Spread 1 tsp of butter on each side after toasted. 

Add 2 slices of Hormel Natural Choice honey ham into the pan.  Flip the egg.  Flip the ham.

Put 1 slice of Ultra Thin Provolone (or flavor of your choice) onto 1 side of the English muffin.  To make the egg fit nicely onto the muffin I cut it into halves or thirds and stack it a little, just covering the area of the muffin.  Add ham.  Eat and enjoy.

This is my and my kids' new favorite breakfast.  It's got a good amount of protein, fiber, not bad on carbs and good on calories for a small meal.  Here are the stats:

291.2 calories, 14.4g fat, 4.75g sat fat, 2.3g polyunsaturated fat, .99g monounsaturated fat, 208mg cholesterol, 780mg sodium, 70mg potassium, 27.8g carbs, 8g fiber, 18.7g protein.

It keeps my feeling full and satisfied all the way up until lunch time.  I have to admit, they are so tasty that it's tempting to have another one, but I don't allow myself to do that.  That would kind of defeat the purpose of being healthy, wouldn't it? :)

Enjoy your breakfast and have a happy day!
Lisa
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Crock Pot Beef with Broccoli and a Vegetarian Version

I sure have been using my crock pot a lot lately.  It's a pain in the butt to clean the huge, heavy ceramic pot that goes in it.  So worth the effort though.  Keeps the kitchen much cooler, the house smells wonderful all day long, its almost effortless, and the meat is always perfect.

I'd like to share this recipe with you that I found on dLife.  My husband thought it had a hint of an Asian taste to it, and he would be right because it has a little ginger in it.  It's not overwhelming...just a hint and a nice change up for a standard crock pot roast.

Here's what you need:

1 1/2 - 3 lb beef roast, lean, cut into a couple pieces
3/4 lb carrots, peeled and in pieces
2 medium onions, cut into wedges
1 Tbsp fresh ginger root, finely grated or minced
2 medium garlic cloves, minced
1/2 C water
2 Tbsp soy sauce (low sodium is better)
1 packet dry beef gravy mix (I actually used mushroom gravy)
4 C fresh broccoli florets

1.  Place carrots, onions, meat ginger and garlic in a large slow cooker.
2.  In a small bowl combine water, soy sauce and beef gravy mix.  Pour over meat.
3.  Cover and cook on low heat for 8-10 hours or on high heat for 4 to 5 hours (mine took about 6 hours to get really tender, so just check it.)
4.  Then put the cooker on high, put in broccoli.  Cover and cook for 15 more minutes until broccoli is crisp-tender.

It was really delicious.  The meat was melt-in-your-mouth tender, the vegetables were perfectly cooked.  My roast today was not very lean, and the crock pot completely filled with fat/juice when it was done cooking.  So I'm thinking that if it was a very lean piece of meat the gravy sauce would be thicker.

I'm a little unsure of the nutritional stats because I think it all depends on your specific cut of meat.  For a 4 oz serving of meat with carrots and broccoli, it will be approximately 300 calories, 700mg potassium, 600mg sodium, 20g carbs and 35g protein.

Also, whenever I made anything like a beef roast before my vegetarian daughter was completely out of luck because I did not have any suitable vegetarian products that I could convert the recipe to.  Until now.  I found a new product that I am totally excited about.  It's been around for a while, but it is really hard to find.  I found just a couple different items at Safeway.  You can go to Gardein's website and look at there store finder, although I will warn you, it was not accurate for me.  They listed several stores that did not carry it.  You'll just have to look around.  I found these "beefless tips":

It was enough to make 2 single serving meals, and it was under $4.  Such a bargain.  Sami is so excited now that she can have pot roast again.  Here's what hers looked like:

I steamed the vegetables, mixed them in with gravy, heated up the "meat" and then stirred it all together.  So easy, and she was in Heaven.

Hope you enjoy your Beef with Broccoli stew!
Lisa
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Healthier Home Made Taco Seasoning (No chemicals!)

I make a lot of Mexican food at my house.  One of the staples I am always buying at the grocery store is those little packets of taco seasoning for things like my Scrumptious Quesadillas and Tex Mex Chicken & Rice.  I am going to have to go back and amend those recipes to include today's easy home made fix, your own Taco Seasoning from the spices in your cupboard.

I saw the original recipe on Pinterest, and I made it and it was pretty good, but something was a little off.  I tasted a packet of store bought seasoning and right away I could tell that it was the salt.  Now, if you are watching your sodium, by all means, leave out the salt I put in here.  But if a little bit doesn't bother you, I think it does make a difference in the taste.

Here's what you need:

1 Tbsp Garlic Powder
1 Tbsp Onion Powder
1 Tbsp Cumin
1 Tbsp Chili Powder
1/4 tsp crushed red pepper
1/4 tsp ground red pepper
1/2 tsp salt

This will make slightly more than a store bought packet.  A store bought packet has 4 Tbsp (6 servings of 2 tsp) and this recipe has 5 Tbsp (about 7 servings of 2 tsp).  It tastes very much like the store bought version, but if you compare the two you'll notice that this recipe does not make a toxic orange colored seasoning mix.  Nor does the home made version contain any Silica.  Do you know what silica is?  The seasoning packet says it's to prevent clumping, but if you look inside the box of a new pair of shoes or inside a new purse you'll find a little packet that says, "Do Not Eat".  That, my friends, is silica.  If we're not supposed to eat it, what the heck is it doing in taco seasoning?!?

The home made version also has 1/2 the sodium as the store bought kind.  Here is the nutritional information for about 2 tsp:  13.2 calories, 182mg sodium (which can be reduced to just 13.5mg if you eliminate the added salt), 2.5g carbs, .6g fiber and .5g protein.  A regular packet contains 420mg sodium per 2 tsp! 

It's so easy, and I'm sure you have most, if not all, the spices already.  I used an empty bottle of garlic powder, peeled off the label and printed a new label, which I taped on.  Also, I took a Sharpie and wrote the recipe for the mix on the back of the bottle so it will be easy easy easy to see it and mix up another batch.

Get Cookin'!
Lisa
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Rich, Thick, Creamy and Guilt-Free Chocolate Frosting

You might have read my post the other day when I finally came up with, imo, the best "diet" frosting out there.  You would never ever know it was low cal/low carb.  If you want to check it out, click here.

My mission today was to make a chocolate frosting that is just as good as its vanilla counterpart.  I think I came up with a good one.  Here's what you need:

Oops!  I forgot the Stevia...don't forget the Stevia!

1 small box instant sugar free chocolate pudding mix
1 C 1% milk
2 C lite whipped cream
1 Tbsp unsweetened cocoa powder
1 1/2 Tbsp Stevia

Mix together pudding mix, milk, cocoa powder and Stevia.  Whip until it's thick.  Mix in the whipped cream until well blended, smooth and creamy.  That's it!

The recipe will cover one 9x13 cake, and 1 serving is 3 Tablespoons.  For each serving there are:  35 calories, 5.3g carbs and 1.4g protein.  Pretty dang good compared to a store bought canister of Betty Crocker or Pillsbury frosting.  Cover and keep in the refrigerator.

My family really likes it a lot, and I hope yours will too!

Until next time,
Lisa
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Perfect Thick and Rich Vanilla Frosting That's Low Cal But You'd Never Know It

Eureka!!!  I am so excited!  If you've been reading my blog you know that I have a thing for the diet soda cakes (here and here) and that I've been having a hard time finding a recipe anywhere that was a suitable replacement for plain vanilla frosting.  I have been unsuccessful.  Nothing has worked out very well.

What's the solution when you can't find a suitable recipe?  Make one yourself, of course!  So I created my own concoction that is thick enough, has a great vanilla flavor and is creamy and decadently delicious.  And, it's super easy peasy!  (You know I like that part!)  All you need is:

Oops!  Don't forget the vanilla!

1 small box instant sugar free vanilla pudding mix (see *note)
2 C lite whipped cream
1 C 1% milk
1/2 tsp vanilla

*Note:  I used Wal-Mart brand sugar free french vanilla instant pudding mix, and I really like the flavor it has.  I also made a batch using Jell-O brand sugar free fat free vanilla instant pudding mix, and it was a little less vibrant.  If you use a plain vanilla flavor you might consider adding a Tablespoon of Stevia to the mix to give it a little sweet spring in its step.

All you do is mix the milk, vanilla and pudding mix together until it gets thick.  Then whisk in the whipped cream until it is well blended and creamy.

This frosting is different from other pudding frostings I have found because the trick that I came up with is using less milk than the box calls for and adding a splash of vanilla.  When you make the pudding by the box directions, the frosting does not have the right consistency or texture.  I decided to make the pudding thicker by adding in less milk and then finding just the right amount of whipped cream to get the right balance between thickness, fluffiness, taste and texture.  And I did it!

On top of that, it makes an amazing fruit dip!!! (click on pic for a larger view)

The best part?  The nutritional stats!  This recipe will frost one 9x13 cake.  For a 3 Tablespoon serving there are only 32 calories!!!  Can you believe that?!  Compare that to just 2 Tablespoons of Betty Crocker Vanilla Frosting.  That has 140 calories---over 100 more calories than my recipe.  Isn't that amazing?  My frosting has just 5g carbs per 3 Tablespoon serving.   Betty Crocker has 23g carbs per serving of only 2 Tablespoons.  I think it's pretty obvious the benefits in nutrition my recipe has over store bought frosting.

As I've mentioned, I've experimented with quite a few frosting recipes and mixtures.  My oldest daughter, 17, is quite finicky.  She has not liked a single one of them, and has been preferring to have her cake naked rather than have any topping.  Well, she tasted this one and exclaimed, "Delicioso!" and gave me a big thumbs up.  Woohoo!  And, I served it to one of my husband's friends last night and he thought it was excellent too.  This one definitely passes muster for imitation vanilla frosting.  You've really got try this one!  (Cover and keep in the refrigerator.)

Happy Indulgence (but don't go overboard!)
Lisa
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Home Made Ranch Dressing, Low Cal / Full Flavor

When I first started my "live-it" I ate a salad every day for lunch.  I always had Ken's Lite Creamy Caesar, and I thought it was really great at 45 calories per tablespoon.  But, you need way more than 1 tablespoon for a big salad.  So I had 3 tablespoons, and then the calories really started adding up.  I got away from eating salads because of it.  Now salads can come back into my days because I discovered and modified a recipe for ranch dressing with JUST 8 CALORIES per tablespoon!!!  Yes, that is correct.  8 Calories.

I originally saw a recipe on Pinterest, and I decided to try it.  The main ingredient for the base is Dannon 0% fat Oikos plain Greek yogurt.  I don't really know what caught my eye about this, because I really do not like the taste of Greek yogurt at all.  Made it anyways.  The end result was what I should have expected to begin with.  It had a VERY sharp, almost sour taste to it from the yogurt.  It was not very good.

So in my refrigerator was sitting a big jar of ranch dressing that I just knew was going to go to waste, and I thought what a waste of money.  That's one of the pitfalls of trying so many new things.  Sometimes you invest a lot of time and money into these recipes and they turn out to be kind of horrible.  It was really bothering me all night long, even as I tried to go to sleep.  Then it dawned on me.  In order to counter-act the flavor of the Greek yogurt, I needed to just find something to balance it out.  Finally, at about 1:30 this morning I couldn't stand it any longer, and I just had to get up and tweak that jar of ranch.  I added Lite Sour Cream to the mix, and guess what!  It worked!  Now I have a jar of ranch dressing that is just the right balance with a hint of tanginess, a lot of creaminess, full of flavor, and only 8 calories per tablespoon.  It's a cinch to whip up a batch, so you really should try it.  All you need is:

1 single serving size container of Dannon Oikos no fat Plain Greek Yogurt
3/4 C Lite Sour Cream
3/4 C 1% Milk
1 Packet Hidden Valley Ranch Dressing Mix (NOT the buttermilk kind...the original kind)

Whisk everything together in a bowl, poor into a mason jar or other container with a lid and refrigerate.  You should let it chill for at least an hour to let the flavors really blend together.

It does need to stay refrigerated, too.  I got my Kerr self-sealing mason jar at the dollar store.  I don't know how much they are at the grocery store or Wal-Mart.  I'll have to check it out. 

It makes 2 1/2 Cups of dressing and the nutritional information for 1 tablespoon is:  8 calories, .6g fat, .4g saturated fat, 2.7mg cholesterol, 63.5mg sodium, 11.5mg potassium, 3.8g carbs and .75g protein.

Sara was still awake this morning when I changed the recipe (it's fall break and she thinks she needs to stay up all night).  She tasted it and immediately got some in a bowl, sliced up some cucumber and had a late night snack.  I've been looking forward to having my salad all night long.  Is 7:30 a.m. too early for some leafy greens with creamy ranch? lol

Enjoy your rabbit food!
Lisa
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Skinnier Cream Cheese Frosting for a Diet Soda Carrot Cake (or whatever kind of cake you want)

I've been making the diet soda cakes quite a lot.  In case you missed that post, click here to see it.  I've done some experimenting since that post.  I've made chocolate cakes with diet Dr. Pepper and diet Cherry Coke.  imo, I don't think it matters what type of diet soda you use, because really I can't taste any difference.  But I've also experimented with the flavors of cake mix, too.  I made a cherry chip cake and yesterday I made a carrot cake.

But, they were always naked (except the first one that I linked you to with the lemony cream topping birthday cake).  I searched and searched for some better recipes for low calorie/low carb frostings, but I couldn't really find any.  I experimented with some chocolate recipes, and they were horrible!!!  Definitely not something I would share here.

Then the other day I got a Hungry Girl email that was all about frostings.  So, I decided to try one of them but instead of Splenda I used Stevia, and less of it.  Here's what you need:

3 Tbsp sugar free vanilla instant pudding
2 1/2 Tbsp Stevia
1/2 tsp vanilla extract
1 1/2 C lite whipped cream
3/4 C fat free cream cheese, room temperature

It's pretty easy to whip some up, too.
1.  In a medium bowl combine pudding mix, Stevia, and vanilla with 3 Tbsp cold water and mix well until smooth and thick.

2.  Add in cream cheese and mix well, incorporating the vanilla in with the cream cheese until it is really combined.  It really does make a difference that the cream cheese is room temperature.  It blends much better and easier. 

3.  Add cool whip.  The original directions said to "stir until smooth", but when I just stirred and folded it, the cream cheese/pudding mixture stayed in clumps throughout the whipped cream.

(it's kind of hard to see, but click on it to enlarge it and you'll see what I'm talking about.)  So, I used my hand mixer on low speed with the whisk attachment on it instead of the beaters.  But I'm sure the beaters would work just as well.  Now, the whipped cream with be less fluffy from beating it together with the cream cheese, but I think the end product is much better this way rather than clumps of cream cheese and pudding.  It looked like curdled milk, and it just wasn't appetizing.  Here's what mine looked like after I used the mixer...

And here's what it looked like on top of a delicious piece of carrot cake...

The numbers on this cream cheese frosting are incredible!  This recipe is enough to frost one 9x13 cake, and I cut the cake into 12 servings.  So, for 1/12 there are only 28.3 calories and 3.5g carbs!  Fantastic!  The cake itself has 133 calories and 33g carbs per piece.  Not bad for an occasional dessert, treat or celebration!

The frosting is so much more subtle than store bought full fat and sugar cream cheese frostings you find on carrot cakes.  They are so heavy and overly sweet.  This recipe is lighter, creamier, and not as tooth-aching sweet as those.  It's mild, you can taste the cream cheese and it has just the right amount of sweetness between the Stevia and whipped cream.  And, imo, it tastes even better after it has been covered and refrigerated for a little while.

Hope you enjoy it!
Lisa
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