...Baked Coconut Shrimp

Happy February! 

I am sure everyone has big plans to watch the Super Bowl Beyonce concert tonight! 

And what is the Super Bowl without some delicious food! According to a Mashable article, Americans will consume 1.23 BILLION chicken wings, 325.5 millon gallons of beer,  and 14,500 tons of chips, and (my personal favorite) 120 million pounds of avocados (holy guacamole!) on Super Bowl Sunday. I've just been told I am rooting for the Carolina Panthers*- so go team, keep pounding, and stuff. 

*I am ok with this because I was also just told that Michael Oher (who's story was featured in The Blind Side) plays for the Panthers. And I love that movie and Sandra's sass. Also, let's be honest, I am here for two reasons- to cry at the Budweiser draft horse commercial, and watch Beyonce slay. 

Anyway, if you're looking for a tasty, easy, and healthy protein for tonight (or any night), then look no further! I whipped this up the other night when I was craving anything BUT chicken. It was so good, I made another batch to take to work the next day! So, why shrimp? Well, they are a great source of protein- 3oz. has 20g! They are also low in calorie (84 cals in 3oz), but high in vitamins and minerals such as B12, phosphorus, and selenium. Selenium is an antioxidant that helps fight off damaging particles, as well as assists in thyroid function. Alright, enough science, let's hit the kitchen!

Ingredients:

• 3oz small shrimp (get them detailed and deveined and save yourself the headache)
• 1.5 tbsp shredded unsweetened coconut
• 1.5 tbsp whole wheat panko crumbs (pro tip: if you don't have any, crush up a few whole wheat crackers)
• 3 tbsp whole wheat flour (you won't use all of this)
• 1/4 cup egg whites

For the sauce:

• 1 tbsp pepper jelly (I used my aunt's homemade that she gave to me for Christmas (my favorite!!), but they have it at any grocery store in the jelly section. Tabasco Brand is pretty decent.)
• 1 tsp white wine vinegar
• 1 tsp Balsalmic vinegar
• Garlic Powder
• Salt

Preheat your oven to 375*. If your shrimp are frozen, defrost them by placing them in a bowl of hot water. 

Get your "breading assembly line" ready by lining up three small bowls- one contains the egg whites, one with the flour, and one with the coconut and crumbs mixed together. Line a baking sheet with aluminum foil, and thinly coat with cooking spray.

Once your shrimp are ready, coat them in the breading as follows: 

1. Cover in flour, and shake off the excess.

2. Submerge in egg whites.

3. Coat in coconut/crumb mix.

4. Transfer to baking sheet.

Repeat these steps until all the shrimp are breaded. Toss out any remaining egg whites and flour, but sprinkle remaining coconut mixture atop the shrimp.

Place in oven for 9-10 minutes. Remove, and flip. Return to oven for an additional 7-8 minutes. 

While the shrimp are in the oven, prepare your sweet and spicy dipping sauce. Simply combine jelly and vinegars, with a dash of salt and garlic pepper to taste. 

Check your shrimp- when the breading is browned, you will know they are ready!

Pair your shrimp and sauce with your favorite vegetable or salad and enjoy!

Paired here with an arugula salad.

Nutritional Information:

Yields: 1 serving

Shrimp:

Calories: 184 calories

Total Fat: 6.8g

Total Carbs: 11.2g

Sugar: 1.5g

Fiber: 2g

Protein: 21.3g

Sweet & Spicy Pepper Sauce:

Calories: 47 calories

Total Fat: 0g

Sugar: 11.7g

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

...Sweet Potato Nachos

Happy sunday friends! 

I hope you had a nice weekend! Ours was pretty calm, as last weekend we were in Cleveland at a dear friend's wedding. Like most Americans (or at least Southerners), we spent yesterday watching football with a couple of brewskis. Luckily both the Tigers and the Tide won, or it would have been an uncomfortable evening. Shout out to Clemson for beating Miami 58-0-- the biggest loss in the Canes history! 

With football, comes tailgating, and with tailgating comes fried, fatty foods. As soon as we turned on ESPN, I immediately had a craving for wings, nachos, and sliders. Not wanting to throw away my hard work at the gym that morning, I decided to make a twist on my personal favorite tailgate food: nachos. I swapped sweet potatos for chips, used lean ground beef, lots of veggies, and BOY- were the results delicious.  I promise, if you make these at your next tailgate or game-watching party, they will be a huge hit!

You may be wondering why I decided to use sweet potatoes. Well, they have an incredible amount of vitamin A, as well as calcium, potassium, and fiber. As I have mentioned before, fiber is a necessary to regulate digestion, and keeps you fuller longer. Studies have also shown that eating sweet potatoes, can help decrease your risk of obesity, heart disease, certain cancers, and diabetes. They are also my personal favorite superfood- and I believe, the tastiest. 

This recipe also includes one of my favorite grocery store finds- refried black beans. They are high in fiber and protein, and make for a tasty addition to any Mexican dish. I will do another post that goes more in depth into beans, but for now..

Let's get cooking!

Ingredients:

• 1 sweet potato, sliced into rounds
• 5 tablespoons refried black beans
• 1.5 oz shredded sharp cheddar cheese
• 4 oz lean ground beef (I use 96% lean)
• 1/2 white onion, diced
• 2-3 tablespoons of your favorite salsa (I used Trader Joe's Fall Harvest Salsa, because there is pumpkin in it and I am #basic.)
• 1/2 cup of your favorite Pico de gallo (homemade or store bought. I used a store-bought one with black beans and corn. Just make sure if you are buying it from a store it's just tomatoes, onions, peppers, etc. and no added sugar or salt!)
• 1 tablespoon sour cream
• 2 tablespoons guacamole
• cilantro
• garlic powder
• salt
• pepper
• cumin
• ground cayenne 

Pre-heat the oven to 375*. Spray a cooking sheet with non-stick olive oil spray and place the circular sweet potatoes on it. Cook them for about 25 minutes, and then flip to the other side. Keep an eye on them as they should be roasted and toasted but not burnt.

While the sweet potatoes are cooking, spray a pan and add the ground beef to it. Season with salt, pepper, cilantro, garlic powder, cumin, and cilantro. I go pretty easy on the salt, but pretty heavy with the cilantro, cumin, and garlic powder. Once the meat is broken up in the pan, add the diced onion. Continue to stir, until the onions are translucent, and the meat shows no signs of red or pink. 
(P.S.- this is a great recipe to do some improvising! If you have some green bell peppers or jalapeños laying around the house, dice those up and toss them in with the beef!)

Remove the sweet potatoes. If they are not yet crispy, put them back in the oven on broil for about 2 minutes. Make sure to watch them- broil can make them go from tasty to toasted really quick!

You can see a few of mine got too toasty on the edges!

Once the sweet potatoes chips are done, remove them from the oven, and squish them together "nacho style". Spread the refried black beans on the "chips," then top with the ground beef and onion mixture, followed by the shredded cheese. Pop the pan back in the oven, or transfer to a microwaveable safe plate, and put them in the microwave.  The goal here is to heat up the beans, and let the cheese melt. 

Once the cheese is melted and bubbly, remove from real or microwave oven.  Top with pico de gallo, sour cream, guacamole, and salsa. Head back to watch the game, with delicious nachos in hand. Hopefully even if your team loses, at least you'll have enjoyed some tasty nom noms.

Nutrition:

Makes: 2 servings

Per serving:

Calories: 299

Fat: 12.8g

Carbs: 24.3g

Protein: 20.4g

Sugar: 7.2g

Fiber: 5.4g

Sodium: 467.1mg

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

...a grocery list.

Before we get cooking, we have to get shopping! 


I know you've ALWAYS wanted to know what we keep in our pantry and fridge, and I am here to make that dream come true. Of course our list changes from week to week, but these are items we always have handy. That way, no matter if it's dinner or snack time, we are prepared with the right ingredients for a healthy, delicious meal. 

For the most part, our kitchen is stocked with whole, unprocessed foods. There are a few exceptions below, but we make sure to select the least processed choices possible.  This means items with the fewest ingredients, and more importantly, ingredients you can pronounce. Later posts will certainly go into more detail about why, but for now, let's get shopping!

Fruits and veggies are a huge part of our diet- as they should be! They are chock-full of vitamins and minerals, add tons of flavor to any meal, and are super easy to prepare (some are even grab and go!). I'll be highlighting each of these in various posts and recipes, but for now, just stock up!

• Apples
• Artichoke Hearts- usually canned. Just make sure there isn't added salt or sugar!
• Arugula              
• Avocados
• Bananas
• Bell Peppers
• Blueberries
• Corn- also, usually canned. Same rule with the sugar and salt!
• Jalapeños
• Lemons
• Limes
• Mushrooms
• Onions
• Strawberries
• Spaghetti Squash
• Spinach
• Sweet potatoes
• Pico De Gallo - Luckily our grocery store sells individual size containers of Pico- ranging from mango to black bean & corn to medium or hot. Of course, it's cheaper to make your own, but these are so easy and such a quick way to add lots of veggies and flavor to most meals. I'll take that trade-off.
• Romaine Lettuce
• Watermelon
• Yellow Squash
• Zucchini

FROZEN: 

For certain items, we opt for frozen over fresh. As long as there isn't anything added (think sugar or salt), these contain the same amount of amazing nutrients as their fresh counterparts- plus they last much, much longer.

• Broccoli
• Cauliflower
• Fruit- we like to make lots of smoothies and dessert around here, so we always have several bags of frozen fruit in the freezer. I prefer berry mixes, and Alan loves a tropical mix with mango, pineapple, and banana.
• Green Beans
• Leafy Greens: another smoothie component for me. I like the Dole "Power Green" mix of spinach, kale, and chard, but any frozen spinach or kale will do!

Meat & Dairy

Being a vegetarian or vegan isn't the only way to be healthy. If that is the lifestyle you choose, then hats off to you! But for me, I think animals and their products are just too darn tasty to live without. But as they say- everything in moderation. 

• Cheese- if you know me at all, you know cheese is my hands-down favorite food. But make sure it's worth the calories! Get real cheese, where cheese (and maybe cultures) is the only ingredient.
• Chicken- breasts, usually a big bag we can stick in the freezer and pull out pieces as needed.
• Eggs
• Egg Whites
• Greek yogurt- plain, 0% milk-fat. Again, fewest ingredients as possible (perhaps just cultured non-fat milk).
• Ground Beef- the leanest there is! (96% lean)
• Mahi mahi- fillets, again usually a big bag we can freeze.
• Milk- Technically, the kind we prefer isn't dairy. I like vanilla almond milk, or the almond/coconut blend. Get everything unsweetened to watch the sugar.
• Shrimp- frozen, de-veined and no tails. (makes it easy!)
• Turkey- also, the leanest we can find. (99% lean)

*Remember, with any frozen meat, to check the ingredients. Avoid as many additives as possible, and always check the sodium content.

Grains, Legumes, & Nuts

If you're like me, the first thing (after cupcakes) you give up on a diet is bread. But it doesn't have to be this way! The right grains (whole grains) are a great source of protein, fiber, and much more!

• Black beans- canned or bagged. Just make sure there isn't anything added!
• Chia Seeds
• Chickpeas
• Ezekiel Bread- found in the freezer section, it's made out of sprouted grain so there is no processed wheat.
• Peanut Butter- check for added sugar. Choose the jar with just peanuts and oil.
• Pistachios
• Quinoa
• Whole Wheat Pasta- choose your favorite shapes! We go for rotini and angel hair. And follow the same rule as the tortillas below.
• Whole Wheat Tortillas- remember, the fewer ingredients, the better! Also, make sure it's whole wheat flour, not enriched wheat flour.

Herbs, Spices, & Other Essentials

• Balsamic Vinegar
• Basil
• Butter
• Chili Powder
• Cilantro
• Coconut Oil- unrefined.
• Coffee
• Cooking Spray
• Cumin
• Dark Chocolate Chips- the more cacao the better. And of course- less is more with ingredients.
• Extra Virgin Olive Oil
• Garlic Powder
• Honey- natural.
• Onion Powder
• Oregano
• Red Wine- the most essential of them all.
• Red Wine Vinegar
• Salsa
• Salt
• Soy Sauce
• Stock- low sodium chicken and beef
• Pepper
• Popcorn- wasn't quite sure where to put this on the list. But if you're like me, or Olivia Pope, this IS an essential. Aim for air-popped!
• Vanilla Extract

Well, that seems like more than enough to get started. I'll see you back here in a few days- for my debut recipe. Now, get shopping!

Stay Happy & Healthy,

Molly

PS: Pro tip- stay on the outside of the grocery store as much as possible. The freshest, most natural ingredients are along the walls in most supermarkets. The further you go into the store, the more processed the products.