...Southwest Stuffed Avocados

Man, has it been a while since I posted on here. I guess wedding planning, a bachelorette party, and another dress fitting take up more time than I thought!

On the beach at my Bachelorette party!

Throughout this year I have made it my goal be proud of the way I look on my wedding day, but I never wanted to do it by depriving myself of delicious food and wine, or by feeling guilty about indulging during the celebrations! After all, this is the only time in life that I plan on being a fiance, and I want to enjoy it! 

During my last dress fitting, 2 very interesting things happened:
1) I weighed 2 pounds more than my previous fitting, but the seamstress told me I went down an inch in my waist. This was a great reminder that the scale isn't always an accurate reflection of your progress!
2) My dress fit perfectly! Which was great- and so exciting! I can't wait to wear it on the greatest day of my life. That's also horrifying, since they told me not to gain or lose any more weight or inches, or my dress wouldn't look as perfect as possible. While some people might be thrilled at the idea of not having to lose any more weight- it actually terrified me.  For me, losing weight hasn't been the hardest part- it's been maintaining it.

Picking up my dress!

So recently I have focused on eating well, toning up with barre and weights, and, of course, enjoying the last few weeks of being a fiance with much deserved glasses of wine.

Tonight's meal was no exception. In fact I think we have a new staple in the McCarpenter (soon to be McCormack) household. It's simple, filling, and delicious. This dish features one of my top three favorite foods: AVOCADOS. Avocados sometimes get a bad rap, because they are high in fat. But people don't realize that they are high in the GOOD fat, mono-saturated fat to be specific- which can help lower cholesterol. Avocados are also packed with almost 20 vitamins and minerals, including potassium (keeps blood pressure low), vitamin B (helps fight disease and infection, and lutein (good for your eye health.) They are also low in sugar and high in fiber, so keep you fuller longer! 

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Ingredients:

• 2 small avocados
• 5.5 oz of chicken, cooked and shredded
• 1/4 cup of your favorite pico or salsa
• 1/4 cup diced green pepper
• Sriracha
• 1/2 cup shredded cheese, your choice!
• salt,  to taste
• pepper,  to taste

Preheat your oven to 350*. Halve both avocados and remove the pits.

Using a big spoon, carefully remove the avocado meat, leaving the skin in tact in the shape of small bowls.

Mash the avocados, then mix in the sriracha, and pico. 

Once the mix is complete, it will look a lot like delicious guacamole. TRY NOT TO EAT IT!

Add the shredded chicken and green peppers to the avocado mixture. Salt and pepper to taste.

Fill each of the "shells" with the delicious avocado mixture. You may have extra- we did and filled a small ramekin. Can't let it go to waste!

Top each of the avocados with shredded cheese, and pop in the oven. Use whatever cheese you have around the house- we used smokey gouda and it was VERY good-a (I had to). Next time, I was thinking pepper jack.

These will need about 15 minutes to cook. You will know they are ready when the cheese is all melty and bubbly!

Serve on their own, or top with a dollop of sour cream or Greek yogurt, if you'd like. Let me know how you like them!

Nutritional Information:

(does not include sour cream)

Serving: 1 avocado half

Yields: 4

Calories: 203

Fat: 14.8g

Carbs: 7.7g

Sugar: <1 g

Protein: 14.6g

Stay happy & healthy,

Molly

...Crustless Mini Quiches

Happy 2016!

Can you believe it's already January?! I am VERY excited for what this year has to bring-- Clemson is playing in the National Championship tomorrow night, for one. And, oh yeah, I get MARRIED this year!! That is the most exciting (and terrifying) thing ever! Just to be clear- terrifying because I have my dress fitting in 7 weeks, not because of Alan. :) And because it's a new year, and I have some very important milestones ahead of me, it's time to get back on track!

If you're like me, you seriously enjoyed the month of December. For me, the month included my birthday, my company holiday party, and a week in Iowa with my family for Christmas. And while all of these events were a darn good time, they came paired with lots of wine, cookies, and holiday feasts. Now, I always say if you're going to indulge- make sure it's really worth it and it's real food. I would much rather "cheat" on a hunk of my Grandpa's prime rib, with a side of my Grandma's potato casserole, and my Aunt's from-scratch rolls, followed by a few homemade cookies, than I would on fast food or processed junk. (Spoiler alert: that was (part of) my Christmas meal.) Granted, I didn't lose any weight over the holidays (is that even possible?!), but I cherished every bite of my Christmas and birthday meals (and to be fair, I literally ate a salad for my birthday dinner.) But now it's a new year, and I've got new goals to achieve! Below are a few of the ways I am getting back on track for the new year, and more importantly- the wedding dress!

1. Said goodbye to beer: Notice I said beer, not alcohol. Alcohol has a lot of empty calories, and can lead to unhealthy eating decisions (late night Taco Bell anyone?). However, I am not foolish enough to say I won't drink until my wedding- I have to be honest with myself here! For me, I LOVE BEER. But it's full of carbs, high in calories, and I can drink quite a few without thinking. But by sticking to red wine (which actually has health benefits), or vodka (which is low in sugar and carbs), I will be able to enjoy a few well-deserved cocktails over the next few weeks, without the guilt and heavy feeling of beer.

2. Keeping up with the gym: I'll admit, for the first few days after the holidays, I was not my best in the gym. I had little motivation to go, and even though I did, I was driving the struggle bus. Then, on about my fourth workout, I crushed it. It felt so good to push myself, get a really good burn, and destroy quite a few calories. It reminded me of my passion for strength training, and how good it feels to kill it in the gym. My goal is to continue working it at the gym, running with my dog- and even trying a few new workouts, like Barre (more to come on that!) No matter how tired I am, I vow to get in some kind of exercise every day, with long workouts at least 6 days a week!

3. Prep and plan my meals: You know the old adage "failing to plan is planning to fail?" Well I certainly believe that. I am usually pretty good about bringing my food to work for breakfast/lunch/snacks, but I can always think of ways to save time and prepare in advance! The hardest meal for me to get ready for is breakfast, and I usually find myself scrambling to get something packed in the mornings. I am going to try and get myself ready on Sundays/the night before, so I am less rushed on my way out the door! And it just so happens that this new recipe is for just this purpose! Now, let's dig in.

Crustless Mini Quiches

I love eggs and bacon, but they can be time consuming to prepare in the mornings before work. So tonight, Sunday, I made a batch of crustless mini quiches to bring for the week! I am going to bring one each morning, along with a side of some berries! One great thing about these quiches, is that they are completely customizable based on your favorites. I used turkey bacon, pico, mushrooms, and spinach, but you could easily swap out the protein and veggies for what you like or have on hand. But the best thing about these, is that they are a super easy way to cram in lots of protein and veggies in your first meal of the day! 

For a while, eggs got a bad wrap because of they were said to be high in cholesterol. But more research shows, that eggs are actually a great part of a balanced diet. They are full of protein,  as well as several vitamins and minerals, such as B2, vitamin D, zinc, iron, and copper. But enough chitchat, let's get cooking!

Ingredients:

• 3 eggs
• 3 egg whites (3/4 cup liquid egg whites)
• 1/3 cup shredded sharp cheddar cheese
• 1/3 cup Pico de gallo
• 1/4 cup mushrooms
• 1/3 cup spinach
• 3 slices turkey bacon
• salt
• pepper
• garlic powder

The ingredients! Minus the spinach, which I decided to add after I took this photo :)

Pre-heat the oven to 350*. Grease 6 spots on a muffin tray, or fill with paper liners. Prepare the bacon per the instructions on the package (I usually go for the microwave option.)

Add the eggs and egg whites to a bowl, and whisk until blended together. Season with salt, garlic powder, and pepper. 

Chop the mushrooms, spinach, and now-cooked bacon. 

Add them to the egg mixture, along with the pico de gallo, and stir. Finally, add the shredded cheese, and mix together completely.

Using a ladle, spoon out the mixture into the pre-greased muffin tray spots. Pop the tray in the oven, and set the oven timer for 20-25 minutes. 

You will know when the quiches are done when they are solid and the tops are browned. Let them cool, then pop them out of the tray.

You can either store in the refrigerator, or if you make a bigger batch, they freeze great as well. When you are ready to enjoy, just grab one and reheat in the microwave. And just like that, you've got a quick, healthy, hearty breakfast! 

Nutritional information (per serving):

Yields: 6 servings

Calories: 91 calories

Total Fat: 5.3g

Saturated Fat: 2.1g

Total Carbs: 1.3g

Sugar: .6g

Protein: 8.7g

Stay happy & healthy,

Molly

...Procuitto & Veggie Pasta

Pasta. Is there much better in the world? Nope, not really. And if you're like me, when you go on a "diet", pasta (and other carbs) are the first thing you cut out. You vow to stay away from fettuccine, ravioli, and saddest of all, mac & cheese. But never fear friends, I am here as your carb angel- with long, golden strands of hair made of spaghetti. 

Carbohydrates are a key part of any balanced diet- after all they are one of the three Macronutrients. Along with fat and protein, carbs are a key component of the human diet. But growing up in an Atkins world has caused a lot of us to demonize carbs and blame them for our bigger pants. However, like with most things in life, it's all about right choice: or in this case the right carb. And the right carb, is WHOLE GRAINS.

Why whole grains? Well for starters, they are full of fiber which keeps you fuller longer. They are also full of glucose which is your body's number one source of natural energy. Glucose not only gives you energy, but it also powers your brain- making it easier to learn and remember things. And last, but certainly not least, they literally make you happy. Carbohydrates are filled with tryptophan, which helps serotonin production. Serotonin is the neurotransmitter associated with feelings of well-being and happiness. You're more likely to get depressed if you don't eat carbs, as well as be moody and have difficulty sleeping. If that alone doesn't make you want to grab a big bowl of pasta, then nothing will!

One of the biggest mistakes when it comes to pasta is having a heaping helping of dairy (sauce & cheese) and oversized portions of noodles, while not adding tons of vegetables. Pasta dishes are one of the easiest ways to use veggies to add flavor and substance to the meal, so that is exactly what we are going to do today!

Here's a little dish I mixed up this afternoon using ingredients we had around the house. Of course, you can always swap out the veggies and meat for what you have handy (I always recommend chicken or turkey)!

Ingredients:

-2 oz. (dry) of your favorite whole wheat pasta. I used Trader Joe's Organic Brown Rice and Quinoa Spaghetti. 

-2 large slices of prosciutto

-1 1/2 cups of broccoli, diced

-1/2 of a large white onion, diced

-3/4 cup of mushrooms, diced

-1/2 green bell pepper, diced

-.75 cup of  shredded lite mozzarella cheese 

-2 tbsp freshly grated Parmesan

-garlic powder

-salt

-pepper

-oregano

-extra virgin olive oil

Let's get cooking:

First of all, place a large pot of water on the stove. Add the pasta, along with a dash of salt, to assist in boiling, and olive oil, to prevent the dreaded boil-over.

While the water is heating up dice the vegetables.  Coat a medium sized pan with cooking spray and place on medium-high heat.  Add the onions first, followed by the pepper, mushrooms, and broccoli. Season generously with salt, pepper, garlic powder, and oregano. 

Continue to stir both the vegetables and the pasta.  Slice the prosciutto into bite size pieces, and add to the skillet with the veggies. If needed, turn down the heat to prevent burning. 

The pasta should be ready to strain in about 8-10 minutes, after cooking in boiling water. Make sure to try a noodle before you drain so you know it's ready!

Drain the pasta and add it to the skillet, combining thoroughly.

Once the pasta, vegetables, and prosciutto are completely mixed, sprinkle in shredded mozzarella. Continue stirring, and the cheese will get all "melty" and delicious. 

Transfer the pasta to  your serving dishes, and top each bowl with the Parmesan. Now pour yourself a glass of red and enjoy!

His and her servings, pre Parmesan.

Nutritional Information: 

(Disclaimer: does not include wine)

Yields: 2 equal servings

Calories: 368 calories

Total Fat: 10.2g

Saturated Fat: 2.1g

Total Carbs: 48.6g

Fiber: 5.4g

Sugar: 2.5g

Protein: 22.4g

Stay happy & healthy,

Molly

  

...Turkey Chili.

Ahh, fall. My favorite time of year filled with football, colored leaves, and pumpkin spice everything. #Basic 

And, just because it's still in the 90's here in Houston doesn't mean it's too early to bust out some delicious autumn recipes! Today, I'll be posting one of the all-time favorite fall dishes: CHILI! And, because this blog is all about healthy eating, this recipe is full of lean protein, veggies, and of course, tons of flavor! 

One thing to note, is that we use lean ground turkey instead of beef in our chili. Not saying that we always substitute bird for cow, but in this case, turkey is a great choice.  It's more subtle than beef, so it doesn't overpower the delicious peppers and other flavors.  Plus, one serving (4oz) of lean ground turkey has 27g of protein- that's almost half of the recommended daily amount for the average woman! It also contains a good amount of vitamin B-6, which helps with nerve function and protection against heart disease. It has only 120 calories and 1.5g of fat, making it a filling, lean, and delicious choice. But that's enough numbers- let's get cooking!

INGREDIENTS:

• 1 lb. 99% lean ground turkey
• 1 red onion
• 1 can corn
• 1 can black beans
• 1 green bell pepper
• 1 poblano pepper
• 1 qt. low sodium chicken broth
• 1 tbsp extra virgin olive oil
• 3 cloves of garlic, minced
• salt
• pepper
• 1 tsp cayenne pepper (or more if you like it spicy!)
• 1 tsp cumin
• 1 tsp cilantro
• sour cream (optional)
• shredded cheddar (optional)

Preheat the oven to 450*. Next, pour olive oil and garlic cloves in a pot on a heated stove with the diced red onion. While the onions are sweating, roast the poblano pepper in the heated oven for about 5 minutes. You'll know it's ready if the pepper is soft, with the skin slightly blackened. Continue to stir the pot until the onion is translucent. Then, add the turkey. Stir on occasion.

While turkey is cooking, dice the peppers and drain the canned ingredients. Once meat is fully cooked, mix in peppers, corn, and beans. Continue stirring, and add cumin, cilantro, and cayenne pepper. Also, flavor with salt & pepper to taste. 

While stirring, pour quart of chicken broth into pot. Let soup simmer for 20 minutes. Taste, and season with salt and pepper, if needed. Top with a tablespoon of sour cream and some shredded cheese, if desired.

Enjoy!

Nutritional Information: 

(Nutritional Information does not include cheese or sour cream)

Serving Size: about 1.25 cups

Yields: 4 servings

Calories: 225

Total Fat: 4.9g

Saturated Fat: .4g

Total Carbs: 14.4g

Fiber: 2.9g

Sugar: 3.6g

Protein: 32.4g

What are your favorite fall recipes and flavors? Leave them in the comments!

Stay happy & healthy,

Molly