Monday Motivational Meal—Easter Basket Egg Salad

 

Wondering what to do with all those hard-boiled decorated eggs you have leftover from Easter? Wonder no more! Fix up a delish egg salad to place over greens or to make a sandwich...its easy and family-friendly! Don't forget to serve it on Livliga's healthy lifestyle dinnerware...like our hues of blue Halsa pattern! So gorgeous!

Get the recipe here.

 

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Sammie & Sax: Fun, Food, & Fantastic Ideas

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Monday Motivational Meal--Cheese Soufflé in a Loaf Pan

 

Who says a soufflé can only be made by chefs?! Try this loafpan version for a lovely, light and delectable meal you can make at home. Make sure to serve it up on your favorite Livliga pattern. Ours looked smashing on Celebrate!

Get the recipe here!

 

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Manage Your Diabetes Through Portion Control

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Monday Motivational Meal—Cooking Light Confetti Quesadilla with Shrimp

 

Celebrate the New Year with this colorful quesadilla with shrimp. It is easy to make and a festive food that is tasty...bound to be a family favorite...remember to serve it up on Livliga's Celebrate plates to make it a memorable meal! #CookingLight

Get the Recipe here.

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The Science & Psychology Behind the Plate

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Monday Motivational Meal: State of Slim Southwestern Chicken with Cilantro Dipping Sauce

 

The New Year is here and with it comes the opportunity for New Beginnings and a Fresh Start. This Southwest Chicken with Cilantro Dipping Sauce is a great way to clean up our eating while sticking to tasty meals...we served up this State of Slim favorite on our popular Vivente dinnerware!

Get the recipe here! 

Jumpstart Your Livliga^® Lifestyle
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Monday Motivational Meal—Mediterranean Pasta With Heirloom Tomatoes

 

I have been revisiting old favorites recently. Especially those that are lighter and healthier. When you have been cooking for a family as long as I have there are many of them! Fresh tomato pasta is one such family favorite. Ever since I read the article about how store bought tomatoes have had the taste bred out of them I have been hunting down heirloom tomatoes. It is like Christmas everyday for me. This vegetarian tomato pasta, served up on Vivente, is a must try!

Try this recipe here.

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Monday Motivational Meal—Savory Bread Pudding with Spinach and Mushrooms

 

There is something so comforting and satisfying about a Savory Bread Pudding. It can also be packed full of goodness like this spinach and mushroom version. To portion our serving up right sized we used Livliga's Celebrate pattern...so inspiring!

Try the recipe here.

 

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Monday Motivational Meal--Sweet & Tangy Salmon with Green Beans

 

November is Diabetes Awareness Month. A time when the diabetes community comes together to sound the alarm about the ever-growing epidemic. This recipe was shared by Shelby Kinnaird, a talented chef living with diabetes. She served up this delicious and easy sheet pan meal on Halsa!

Get the recipe here.

 

 

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Living Life to the Fullest with Diabetes

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Guest Blog: Roasted Cauliflower “Faux Potato” Salad

Almost like Mom used to make . . .

Roasted Cauliflower “Faux Potato” Salad

Some of my best memories growing up in Alabama were of summertime cookouts! I remember heading down to the “valley” to visit our grandparents, aunts, uncles and cousins on the 4th of July and we always had the best celebrations.  There were hotdogs and hamburgers on the grill and my mom always made a big, huge bowl of Southern Potato Salad and of course my grandmother had a big bowl of Ambrosia Salad (a southern fruit salad).

Since my weight-loss surgery in 2004, I had to alter a few of these delicacies that I remember from holiday gatherings so I could still experience the nostalgia from those precious family gatherings and satisfy my palate.

I experimented a lot with cauliflower over the past year making pizza crusts, cauliflower rice and even cauliflower mac and cheese and the texture of the cauliflower really stands up for those dishes so I thought I would try if for potato salad. The eggs and mayo in this dish really take me back to those “good ol days” – I hope you enjoy it too!

Ingredients

• 1 head of cauliflower, trimmed and cut into florets (about 2 pounds)
• 1 tablespoon minced garlic
• ¼ cup olive oil
• 2 tablespoon lemon juice
• ½ teaspoon salt
• ¼ teaspoon ground black pepper
• 1 tablespoon dried parsley
• 6 hard-boiled eggs, chopped
• ½ cup chopped green onions
• ¼ cup sweet relish or chopped sweet pickles
• ½ cup chopped celery
• 1 tablespoon spicy mustard
• 1 cup mayonnaise (I prefer Duke’s)

For the roasted cauliflower:

Step 1 - Preheat an oven to 450 degrees.
Step 2 – Mix cauliflower florets, minced garlic and parsley in a large bowl. Drizzle olive oil and lemon juice over the cauliflower mixture and season with the salt and pepper. Toss and spread evenly over a banking pan (line with foil).
Step 3 – Roast in preheated oven for about 15 minutes, turn the cauliflower and continue roasting for about 10 minutes. Cauliflower will be soft and have a little brown on the florets.
Step 4 – Remove from oven and allow to cool.
Step 5 – In a large mixing bowl, toss in chopped eggs, chopped green onions, sweet relish, chopped celery, spicy mustard and mayonnaise.
Step 6 – Once cauliflower has cooled toss with ingredients in mixing bowl and sprinkle with paprika.
This can be eaten warm or cold.

Nutrition Information
Servings: 6. Calories: 321. Fat 26g; Protein 7.2g; Total Carbohydrate 17.3g; Net Carbohydrate 15.6g; Cholesterol 174mg; Fiber 1.7g; Sodium 1041 mg

Guest Blogger Bio

Denise Roden is a successful Roux-en Y Gastric Bypass patient since 2004.  Denise is committed to providing quality education & coaching services to the bariatric community. She is credentialed as a Bariatric Support Group Leader, a Success Habits Trainer, a Back On Track Trainer, and a Bariatric Health Coach. You can find her on Facebook at Bariatric Center for Success or Twitter and Instagram @BariatricDC.

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Monday Motivational Meal

Did you know our portion control tableware complements any diet type or eating style? That's why this week we are showing you a fun and healthy Betty Crocker recipe. This Easy Butter Chicken Casserole dish is simple and savory! Use our Celebrate dinnerware to serve it up right-sized! Enjoy!

Try this healthy recipe here!

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MyPlate Sweet Potato Pancakes with Maple Balsamic Mushrooms and a Livliga Twist

Livliga has been honored to be a National Strategic Partner of USDA MyPlate for a number of years now.  The ChooseMyPlate.gov website is an incredibly robust resource available for free to the public. It amazes me how many people are not aware of this.  One of the areas of information is the many healthy recipes available that are also budget-friendly. Every recipe provides the nutritional information as well as the MyPlate Food Groups represented so you can ensure you prepare a healthy, balanced meal. 

We thought we would try out the Sweet Potato Pancakes with Maple Balsamic Mushrooms recipe. Not only is it a budget-friendly recipe, it is also one that is both savory and sweet and can be served either for brunch or dinner. We love upside-down dinners in our family so these pancakes fit the bill.

The pancakes are beautiful to look at and so appealing with the mushrooms layered between each pancake. In execution what I found was that three medium sweet potatoes made the pancakes more like eating smashed sweet potatoes.  I thought I could make the pancakes a little lighter and provide a specific measurement of sweet potato other than “three medium sweet potatoes” described in the current recipe. Depending on what your grocery store offers, three medium sweet potatoes can vary greatly in size. The first time I did this recipe I ended up with over 3 cups of sweet potato, which was way too much. With a little experimentation, I found 1 cup of sweet potato was the right amount to make wonderful pancakes.

The sautéed mushrooms with maple syrup and balsamic vinegar was delicious with the sweet potato pancake. I added a pinch of Gayle’s Herb Salt to the mushroom mixture, which further enhanced the flavor.  With the syrup as the sauce for the mushrooms, there is no need for added syrup or butter that you might add with traditional pancakes.

To complete the meal I added an arugula salad with a few mixed berries and light vinaigrette. The plate was so beautiful to look at and the tastiness of the sweet potato pancakes with the arugula salad was so satisfying. We served our meal up on Livliga’s Celebrate pattern.

This meal seemed festive and special, even though it was so easy to prepare. The whole family thought it would be a great meal to offer up to friends and family for a Sunday brunch in addition to becoming an anytime family favorite.

MyPlate Sweet Potato Pancakes with Maple Balsamic Mushrooms and a Livliga Twist

Ingredients

For Sweet Potato Pancakes:

• 1 cup sweet potato, baked and mashed (about 1 medium sweet potatoes or yams with orange flesh)
• 1 cup non-fat milk
• 1 egg, beaten
• 1 tablespoon vegetable oil 
• 1 cup white whole wheat flour
• 2 teaspoon baking powder 
• 1 teaspoon Kosher salt
• Cooking spray, as needed 

For Balsamic Maple Mushrooms:

• 1 pound cremini and/or white button mushrooms, quartered 
• 1 tablespoon vegetable oil
• 2 pinches of Gayle’s Salts (or 1 pinch of Herbes de Provence and 1 pinch Kosher salt)
• ⅓  cup maple syrup
• 1 tablespoon balsamic vinegar 

Directions 

1. Bake or microwave sweet potato until soft; let cool. Peel and mash potato, using an electric mixer. Measure 1 cup.
2. Add milk, egg, and vegetable oil to potato; mix. Sift together dry ingredients and add to potato mixture. Mix on low until just blended. 
3. Heat non-stick skillet or griddle over medium heat; coat skillet with cooking spray.
4. Use ¼  cup of batter per pancake (LivSpoons are handy for this), ladling into hot skillet. Wait until pancake bubbles and looks slightly dry on top before flipping over.
5. While pancakes are cooking, heat 1 tbsp vegetable oil in another skillet (preferably cast-iron) over medium flame.
6. Add quartered mushrooms and toss  to coat with oil and add Gayle’s Salts . Let simmer, stirring occasionally, until juices run. 
7. Add maple syrup and balsamic vinegar to pan and stir until mixed. Let simmer until sauce reduces and thickens.
8. To serve, use 3 pancakes and ¼ of the mushroom mixture. Place one pancake on a plate then alternate with balsamic maple mushrooms as you stack the pancakes. Leave a few mushrooms and some of the syrup mixture to top off each stack.

Nutritional Information:
Serves: 4. Serving size: 3 pancakes with ¼ of the mushroom mixture. Calories: 342. Total Fat 8.9g; Saturated Fat 1.4g; Sodium 725mg; Total Carbohydrate 57.5g; Dietary Fiber 4.7g; Total Sugars 24.5g; Protein 11.3g.



#StartSimpleWithMyPlate #MyPlate #ChooseMyPlate #MyPlateRecipe #HealthyEating #HealthyRecipe #Vegetarian

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Slow Cooker Brisket with Onions—Simple and Scrumptious

 A slow cooker turns a tough, less-expensive cut of beef into a flavorful, hearty meal that's ideal for Hanukkah and for all-types of entertaining. Because of its simplicity and scrumptious flavor, it is sure to become a family favorite. We served ours up on our festive Livliga pattern Celebrate!

I was fortunate to grow up with friends and family who are Jewish. Being included in Hanukkah celebrations was fun and the foods served were delicious. This past year my husband and I got hooked on the Amazon series The Marvelous Mrs. Maisel. At the beginning of the series, in just about every episode, Mrs. Maisel brings a prepared brisket to an audition or to the talent manager at a local comedy club. It brought back memories of those wonderful Hanukkah celebrations and the oh-so-delicious brisket I ate. It made me want to recreate the dish.

To complete the memory I also wanted to serve up latkes with the slow cooked brisket. I searched around, tweaked some recipes and the ultimate results for brisket and latkes is below. I did produce a healthier version of the original recipes but without giving up any of the deliciousness. The tastes lived up to the fond memory and all those gathered around the table enjoyed the dishes.

Slow Cooker Brisket with Onions

Ingredients 

• 1 large yellow onion, thinly sliced 
• 2 garlic cloves, smashed and peeled 
• 1 first cut of beef brisket (4 pounds), trimmed of excess fat 
• 1 teaspoon Kosher salt 
• 1 teaspoon ground pepper 
• 2 cups low-sodium chicken broth 
• 2 tablespoons chopped fresh parsley leaves, for serving 

Directions 

1. In a 5- to 6-quart slow cooker, combine onion and garlic. Season brisket with salt and pepper and place, fat side up, in slow cooker. Add broth. Cover and cook on high until brisket is fork-tender, about 6 hours. Remove brisket and thinly slice against the grain. Serve with onion and some cooking liquid; sprinkle with parsley.
2. If you make this ahead of time, cover and refrigerate brisket in cooking liquid, up to 1 week. Reheat in a 300-degree oven.

Nutritional Information

Serves: 12. Calories: Calories: 289; Total Fat 9.4g; Saturated Fat 3.6g; Cholesterol 135mg; Sodium 124mg; Total Carbohydrate 1.6g; Dietary Fiber 0.3g; Total Sugars 0.6g; Protein 46.4g.

Seasonal Roasted Root Vegetable Latkes 

(Originally from Cooking Light)

Ingredients

• 3 cups roasted root vegetables (potato, parsnip, carrot, turnip, sweet potato), finely chopped (about 14 oz.)
• 1/4 cup finely grated onion
• 1/4 cup chopped fresh flat-leaf parsley
• 3 tablespoons unbleached all-purpose flour
• 2 tablespoons instant potato flakes
• 2 tablespoons chopped fresh dill
• 2 tablespoons fresh lemon juice
• 1/2 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 2 large eggs, lightly beaten
• 1/4 cup vegetable oil, divided
• 1/2 cup light sour cream
• 2 teaspoons prepared horseradish
• 1 teaspoon small fresh dill sprigs

Directions 

1. Place first 11 ingredients in a bowl, stirring to combine. 
2. Heat 2 tablespoons oil in a large nonstick skillet over medium-high. Add 1/4 cup vegetable mixture to pan; flatten slightly. Repeat procedure 5 times to form 6 latkes; 
3. Cook 2 minutes on each side or until golden. Place latkes on a plate; keep warm. 
4. Repeat procedure with remaining 2 tablespoons oil and remaining vegetable mixture. 
5. Combine sour cream and horseradish in a bowl. Top each latke with about 2 teaspoons sour cream mixture. Sprinkle with 1 teaspoon dill sprigs.

Nutritional Information

Serves: 6. Serving Size: 2 latkes. Calories: 196; Fat 14g; Satfat 2g; Unsatfat 11; Protein 4g; Carbohydrates 15g; Fiber 2g; Sugars 4g; Sodium 247mg.

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Living Life to the Fullest with Diabetes

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Summer Time Meal Planning--Mediterranean Chicken With Tzatziki Sauce

It is HOT! What can we fix for a meal that is easy and also soothing to the soul? We love it when our friends share favorite recipes that are easy to do and tasty to eat. We received recent inspiration from our friend Nikki Massie, aka @BariatricFoodie. It is a recipe with store bought ingredients that are easy to find, which tells you right up front that this in not going to be complicated to assemble for a meal. Nikki also shared that it is really GOOD! This is a recipe that anyone can enjoy and qualifies as bariatric-friendly. For those looking for a protein rich recipe this will be a great one to add to your repertoire.

Mediterranean Chicken with Tzatziki Sauce

Prep time: 5 minutes
Cook time: 10 minutes
Yield: 3 skewers

Ingredients

For the Chicken

• 2 tbsp. unflavored Greek yogurt
• 3 chicken breast tenderloins (about 1/2 lb.)
• 1/2 tsp. oregano
• 1/2 tsp. parsley
• 1/2 tsp. garlic powder
• 1/4 tsp. salt
• 1/4 tsp. black pepper
• 2 tsp. lemon juice
• 1/2 tsp. lemon zest

For the tzatziki sauce

• 1/2 c. unflavored Greek yogurt
• 1 garlic clove, minced
• 2-3 mint leaves, sliced
• 1/4 cucumber, grated
• Juice of half a lemon
• Salt, to taste
• 3 skewers (bamboo or metal)

Directions

1. In a resealable bag, combine yogurt, spices and lemon juice with chicken and coat well. Marinate at least two hours, while also soaking skewers (if bamboo) in water for same length of time.
2. Heat a grill or grill pan and brush with olive oil. Skewer the chicken and grill until done through, turning halfway through.
3. Make the sauce by combining the 1/2 c. yogurt, garlic, mint, cucumber, lemon juice and salt. Serve alongside the chicken. 

Cooking Tips

1. The marinade technique that I share provides a tender, juicy, chicken skewer that's perfect for your next family barbecue.
2. Pair it with a Greek yogurt tzatziki sauce, and it's a one-two protein knock-out!

Nutritional Information

Serves: 1. Calories: 109. Fat: 1g; Sodium: 48mg; Carbohydrates: 6g; Fiber: 0g; Protein: 20g.

Guest Blogger Bio

Nikki Massie is a rising star in the bariatric community. She is a gastric bypass patient (January 8, 2008), mother, writer, and author of the BariatricFoodie, where she helps post-ops learn to play with their food!

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Summertime Meal Making

Diabetes-Friendly Portioning with LivSpoons

Summer is making its annual crescendo. I don’t know about you, but our family looks for ways to make meal planning and preparing easier during the hot months ahead. We do this so we can spend more time outside hanging out with family and friends, gardening, biking, walking, hiking, kayaking, playing badminton or croquet, as well as enjoying a swimming pool or slip ‘n slid. There are so many fun things to do!

To be mindful of eating healthy, it is still important to plan ahead, even when the meals themselves are simple to prepare. It is always important to think ahead, have the right foods on hand and make sure through out your week you are able to make balanced meals that are perfectly portioned.

We thought we would share some ideas on how you can create simple, healthy and diabetes-friendly meals in right-sized portions. Each portion is measured by LivSpoons to illustrate the specific measurements as well as the comparative measurements of the different types of foods. The images below illustrate how easy it is to create a meal combining food groups for a balanced, healthy meal. Imagine what breakfast, lunch and dinner can look like!

• 1 cup sautéed sweet pepper  (use our vegetable rub to add additional flavor)
• ½ cup roasted potato
• ¾ cup scrambled eggs (Egg Beaters can be a preferred choice for lower cholesterol)

• 1 cup mixed salad greens
• ½ cup chickpeas, rinsed, and with a pinch of sea salt
• ¾ cup cottage cheese, garnished with parsley

• 1 cup roasted Brussels sprouts
• ½ cup cast iron grilled corn
• 3 ounces sliced steak

Before you get caught up in all the fun of summer, take a minute to refresh your memory and remind yourself on the doable and repeatable ways you can be mindful living with diabetes with our FREE and downloadable ebook, Manage Your Diabetes Through Portion Control.

Download Our Free eBook:
Manage Your Diabetes Through Portion Control

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Monday Motivational Meal - Overnight Vegetarian Lasagna

Looking for a healthy, easy, make-ahead meal for your family? Here is a recipe that kids and dads can make too! This Overnight Vegetable Lasagna, from Cooking Light, is ideal for families with busy schedules and for days when it makes sense to prep a day ahead! This low calorie, low carb, easy-to-make family favorite is served up on Halsa!

Try this recipe here.

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Cooking Light With Livliga: Tasty Meatless Lasagna

Overnight Vegetable Lasagna—Low Carb, Easy and Delish! 

As so many people are looking to add more vegetarian meals to their weekly diet, this recipe from my favorite Cooking Light cookbook, Low-fat Low-Calorie, is a great one to add to the repertoire. It is my go-to vegetarian meal when I need to plan ahead. It is truly an overnight recipe that you can make a day ahead and then bake at your convenience.

This recipe was the first vegetarian meal I prepared for my young family and that they liked. In fact, years later, our kids still request and enjoy this lasagna. It is the only lasagna I make!

What is amazing about this lasagna, in addition to being vegetarian, using lots of zucchini (really!?!), and is easy to make, is that its generous servings have only 35.7 carbs! To be considered low carb a recipe has to have less than 43 carbs in it. For a lasagna that uses real pasta noodles and also provides nice-sized servings, this is a dream come true!

Ingredients

• 1 (14 ½-ounce) can stewed tomatoes, undrained, cut into smaller pieces if desired
• 1 ½ cups fat-free, no-salt-added pasta sauce
• 2 cups nonfat cottage cheese
• ½ cup grated Parmesan cheese
• ¼ teaspoon ground pepper
• 9 lasagna noodles, uncooked
• 12 ounces fresh zucchini, trimmed and shredded (about 3 medium)
• 6 (1-ounce) slices provolone cheese, cut into thin strips
• Vegetable cooking spray

Directions

1. Combine tomatoes and pasta sauce in a small bowl; stir well, and set aside. 
2. Combine cottage cheese, Parmesan cheese, and pepper in a small bowl; stir well, and set aside.
3. Spoon one-third tomato mixture into bottom of a 13 x 9 x 2 -inch baking dish coated with cooking spray. Place 3 uncooked lasagna noodles over tomato mixture; top with one-third zucchini. Spoon one-third cottage cheese mixture evenly over zucchini; top with 2 slices provolone cheese. Repeat layers twice with remaining tomato mixture, noodles, zucchini, cheese mixture, and provolone slices. 
4. Cover and refrigerate casserole overnight or for at least 8 hours until you are ready to bake.
5. Bake at 350°, still covered, for 45 minutes. Uncover, and bake 15 additional minutes. Let stand 15 minutes before serving.

Make-it-a-Meal Tip: We completed the meal  with a simple tossed green salad with 2 tablespoons of lite balsamic vinaigrette for 60 calories and a slice of grilled garlic bread for 112 calories. The total calories for the meal are 480. It is a delicious and satisfying meal all members of the family enjoy.

Nutritional Information

Serves: 8. Calories: 308. Calories from fat 25%; Fat 8.5g; Saturated fat 5.1g; Mono fat 0.0g; Poly fat 0.0g; Protein 22.4g; Carbohydrate 35.7g; Fiber 2.3g; Cholesterol 23mg; Iron 0.0mg; Sodium 783mg; Calcium 0.0mg

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Cloud Bread—Light & Airy—Savory & Sweet

 

Cloud Bread Served Up on Halsa

Don’t you just love it when you find a new recipe and food that becomes a new favorite? Cloud Bread has become a favorite food in our family. We use it in a variety of ways. We have found it can take on many different flavors from savory to sweet. It can be a great alternative for sandwich bread, hamburger buns, pita bread or crackers. Amazingly it is hardy enough that it will hold up when used for sandwiches even though it is described as light and airy. It is definitely unique. And how great is it that it is gluten free, fat free and low carb, low cal, diabetes-friendly and bariatric friendly. No fake ingredients included.

We like it so much I have made both a savory and a sweet version of the recipe. They are simple to make and easy to store. These are great for lunch or healthy snack.

Savory Cloud Bread

Ingredients:

• 4 large eggs, separated
• ½ teaspoon cream of tartar
• ¼ cup low fat whipped chive cream cheese
• 1 teaspoon chives, freeze-dried or fresh
• ¼ teaspoon Kosher salt
• ½ teaspoon California-style granulated garlic

Directions:

1. Preheat the oven to 300° F. 
2. Line two large baking sheets with parchment paper.
3. Separate the egg whites and egg yolks. Place the whites in a stand mixer with a whip attachment. Add the cream of tartar and beat on high until the froth turns into firm meringue peaks. Move to a separate bowl.
4. Place the cream cheese in a clean bowl in the stand mixer (Kitchen aid). Beat on high to soften. Then add the egg yolks one at a time to incorporate. Scrape the bowl and beat until the mixture is completely smooth. Then beat in the dill, salt, and granulated garlic.
5. Gently fold the firm meringue into the yolk mixture. Mix in ⅓ of the meringue at a time; the last third should be barely folded in. Try to deflate the meringue as little as possible, so the mixture is still firm and foamy. Spoon ¼ cup portions of the foam onto the baking sheets and spread into even 4 inch circles, about ¾ inch high. Make sure to leave space around each circle. 
6. Bake for 20-25 minutes. The bread should be golden on the outside and firm. The center should not jiggle when shaken.
7. Cool for several minutes on the baking sheets, then move and serve!

Sweet Version:

Substitute:

• ¼ cup unsweetened applesauce--for low fat whipped chive cream cheese
• 1 teaspoon pumpkin pie spice--for chives, freeze-dried or fresh
• ½ teaspoon maple syrup--for California-style granulated garlic 
• Use all other ingredients above as listed. Follow same instructions.

Note:

• Cloud Bread can be stored in an airtight container in the refrigerator for several days. However the texture is best if eaten within 12 hours of baking.
• Cloud Bread can also be frozen and stored for several weeks. Wrap each piece individually in saran wrap before placing them in an airtight container. 
• Take them out, as you need them, about 30 minutes before use to thaw. Use as desired.

Prep Time:

10 minutes.

Cook Time:

15 minutes

Nutritional Information For Savory Version

Yield: 12 pieces
Calories per piece: 35
Total Fat: 2.1g
Saturated Fat: 0.7g
Cholesterol: 75mg
Sodium: 153mg
Carbohydrates: 0.6g
Sugar: 0.2g
Protein: 3.4g

Nutritional Information For Sweet Version

Yield: 12 pieces

Calories per piece: 32   Total Fat: 1.69g   Saturated Fat: .54g   Cholesterol: 62mg
Sodium: 69mg   Carbohydrates: 1.5g   Sugar: 1.2g   Protein: 2g


Enjoy! And Live Vibrant!


Looking for some new healthy baking recipes? Look no further!

Lunch with Cloud Bread Served Up on a Celebrate Plate!

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Easy and Healthy Dessert--Baked Apple

The Goodness and Deliciousness of a Baked Apple (photo by LivligaHome)

The texture and sweetness of a baked apple can be just the thing you need when you are wanting an easy, comforting snack or dessert. The great thing about baked apples is that they are easy to make and they can keep well in the refrigerator for serveral days so you can enjoy this treat more than once and with no additional work involved other than heating it up, if you so desire.

Apples have many health benefits. Remember the phrase "an apple a day keeps the doctor away?" It is true. Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber. Research indicates that the phytonutrients and antioxidants in apples help reduce the risk of developing cancer, hypertension, diabetes, and heart disease. 

The trick is to avoid adding unnecessary calories when creating your baked apple. It is easy to pack in the calories by adding generous quantities of butter, brown sugar, and nuts, as well as other high calorie ingredients. I am always looking for ways to add flavor without breaking the bank on calories. Below is my updated healthy version for a baked apple.

Healthy Cinnamon Baked Apple

Ingredients~
1 medium apple, cored
2 teaspoons Splenda brown sugar
1/8 teaspoon cinnamon
1/4 cup white wine


Directions~
1. Wash and core the apple, leaving the bottom intact. 
2. Mix the brown sugar and cinnamon together then fill the well in the apple with the mixture.
3. Place the filled apple in a baking dish. If only baking 1 apple surround it with foil for stability and to make a well around the apple for the white wine. 
4. Pour white wine around the apple. Cover with foil. Bake at 350 degrees for 1 hour. 

Multiply the ingredients by the number of baked apples you want to make. I often do 4 so my husband and I can enjoy them for dessert one night and then for a snack on another day.

Want to serve it to guests? Add a tablespoon of nonfat greek yogurt and sprinkle it with dried or chopped fresh mint for an additional 18 calories.

Serves 1. Serving size: 1 baked apple. Calories: 135.


Enjoy! And Live Vibrant!

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Easy & Healthy Comfort Food Dinner--Mediterranean Stuffed Sweet Potatoes

Stuffed Sweet Potato--Easy and Tasty (photo by LivligaHome)

Sometimes you just want something easy for dinner. It doesn't mean it has to be packed full of calories. And, of course, every meal can be tasty and visually appealing. One of my easy go-to-dinners is a stuffed sweet potato.  

Why a sweet potato? Sweet potatoes have an amazing amount of health benefits including being an excellent source of vitamin A (beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid, and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2, and phosphorus.

This recipe combines the sweet of the sweet potato with the savory of the feta and sun-dreid tomatoes. This makes the meal more satisfying and filling. You will feel sated and full at the end of this simple vegetarian meal. 

Mediterranean Stuffed Sweet Potatoes

Ingredients
2 medium sweet potatoes (8-10 ounces each)
2 tablespoons black olives, chopped
2 tablespoons sundried tomatoes, packed in oil, drained and sliced 
2 tablespoons feta cheese, crumbled
¼  cup parsley, chopped
¼ teaspoon dried oregano
2 teaspoons olive oil
coarse sea salt and pepper, to taste


Directions

1. Wash and clean potatoes. Wrap them in foil and place them in a preheated oven at 350 degrees. Make sure to put a cookie sheet lined with foil on the rack below your potatoes to catch any of their drippings. Bake around an hour, until they give when you squeeze them in the middle.
2. While the potatoes are baking mix together all remaining ingredients in a small bowl.
3. When potatoes are done remove them from the oven and take them out of the foil. Place them each on a plate.
4. Cut the potato lengthwise then fill each potato with half of the mixture and serve.

Serves 2. Serving size 1 stuffed sweet potato. Calories: 242.


Enjoy! And Live Vibrant!

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Slow Cooker Three Squash and Three Bean Chili

Slow Cooker 3 Squash and 3 Bean Chili on Celebrate

This time of year I find I have a lot of squash on hand. There are so many because I have used them for decoration inside and outside my home. I have a mound of pumpkins outside my front door. And there is the bowl full of gourds and squash on my dining table. They look so festive and last a long time. Most make it from Halloween through Thanksgiving. Then comes the time to move onto Christmas. It is time for the fall decorations to go. It doesn't seem right to just throw them away. Instead I find ways to make meals out of them.


When the weather is cool there is nothing better than a hearty chili. A chili made with squash can be amazingly dense and filling without adding any meat. And after a big Thanksgiving meal with turkey, sausage stuffing and gravy with giblets it is nice to have a break from meat. A recent invention of mine is a three squash and three bean chili. It was a big hit and made for multiple meals, a nice thing after all the cooking for Thanksgiving.

Slow Cooker Three Squash and Three Bean Chili

Ingredients

• 1 Can of Kidney beans, no salt added
• 1 Can of Cannellini beans, no salt added
• 1 Can of Pinto beans, no salt added
• 2-3 cups Acorn squash
• 2-3 cups Pumpkin
• 2-3 cups Butternut squash
• 1 Tbls olive oil
• 1 large onion
• 1 red pepper
• 2 garlic cloves, minced
• 2 Tbls chili powder
• 2 teaspoons ground cumin
• 1 tablespoon diced jalapeños, from a can
• 1 ½ cup vegetable broth
• 2 cans stewed tomatoes, no salt added
• 1 teaspoon Kosher salt
• 1 teaspoon cracked pepper
• Cooking spray, olive oil flavor

Directions

1. Cut acorn and pumpkin squashes in half and de-seed them. Place them on a cookie sheet sprayed with cooking spray, halved side down. Bake at 350 degrees for 20 minutes. Let them cool for 5-10 minutes and then scrape out the insides, cutting into large pieces, they may be slightly mushy chunks.
2. While the first two squashes are baking, peel, cut and de-seed the butternut squash, cutting it into medium chunks. Alternately, it is easy to buy Butternut squash already cut up in the grocery section of your local grocery store to save some prep time.
3. Place olive oil in a skillet and add the onion and garlic. Cook until the onion is translucent and the garlic is starting to brown. ( If you have an All-Clad Slow Cooker you can do the browning directly in the pot on the stove, saving a step.)
4. Add all squashes and onion mixture into the slow cooker along with all other ingredients.
5. Cook on low for 6 hours.

Serves: 12-18     Serving size 1½ cups    
Top with a tablespoon of Greek yogurt and a teaspoon of chopped green onion, if desired.

To make it a meal--pair the chili with a muffin. 

Enjoy! Live Vibrant! And Eat Mindfully.

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Easy and Elegant Summertime Dessert—Berry Parfait

Berry Parfait (photo by LivligaHome).

In the summer we want foods that are refreshing, satisfying and easy to make. It is just too hot to spend too much time in the kitchen. There are also too many fun things we want to be doing outside for us to want to be stuck in the kitchen cooking. Here is a dessert that can also be enjoyed as a snack that fits the bill. It is easy to prepare, can be made ahead of time, looks elegant (check out the Livliga wine glass presentation!), can be varied according to your mood or menu, and comes in perfectly portioned serving sizes. Here is the recipe:

Ingredients

1 Yoplait 100 Greek yogurt, lime flavored

½ cup blueberries, washed

1 Lime, cut into thin slices, ½ moon shapes

Needed: right-sized wineglass; needs to be no bigger than an 8 oz. glass.

Directions

1. Place a third of the yogurt in the bottom of the wineglass. Next place ½ of the berries in the glass.

2. Repeat the sequence. Hold on to a couple of the berries for garnish.

3. Top with remaining ⅓ yogurt.

4. Garnish the top with a couple of berries and a thin slice of lime.

5. Refrigerate until ready to serve.

You can vary the berries and the flavor of the yogurt depending on what you have on hand, your mood, or the menu you are preparing. You can even make it a build- your-own dessert with kids putting out the cartons of yogurt and bowls of fruit along with right-sized mugs or glasses for them to use. It is fun, easy and satisfying on a hot summer day.

Serves 1. Can scale to any number of servings. Calories per serving: 142.

Enjoy! And Live Vibrant!

Looking for a way to serve up refreshing desserts in right-sized glasses? Check out Livliga’s elegant portion control dinnerware! Portion control never looked so good…or plentiful! 

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