Perfect way to prepare grapefruit during the winter!
Serves:1 ( only 68 calories )
Ingredients:
1/2 Grapefruit
1/2tsp splenda or truvia
1/2tsp brown sugar

Pre-heat oven to 400 degrees.
Cut grapefruit in half. Cut around outside of grapefruit to “loosen” the fruit and allow the sugars to sink in.
Sprinkle Splenda or Truvia on top, then sprinkle on brown sugar.
Bake 15 minutes.

Remove carefully. Juice will be very hot. Allow to cool 3-5 minutes.
Inspiration: http://www.abeautifulmess.com/2012/10/bake-fruit-3-ways.html 

Perfect way to prepare grapefruit during the winter!

Serves:1 ( only 68 calories )

Ingredients:

1/2 Grapefruit

1/2tsp splenda or truvia

1/2tsp brown sugar

Pre-heat oven to 400 degrees.

Cut grapefruit in half. Cut around outside of grapefruit to “loosen” the fruit and allow the sugars to sink in.

Sprinkle Splenda or Truvia on top, then sprinkle on brown sugar.

Bake 15 minutes.

Remove carefully. Juice will be very hot. Allow to cool 3-5 minutes.

Inspiration: http://www.abeautifulmess.com/2012/10/bake-fruit-3-ways.html 


Baked Veg Enchilada Pie 

Serves 4: 100 calories

Large Vegan Tortilla
½ cup black beans drained and rinsed
½ cup corn drained and rinsed
½ cup diced tomatoes         
4 T chopped green chiles
¼ cup red onion
1/2 teaspoon chili powder

Spray glass pie pan. Lay down tortilla. Layer vegetables and sprinkle on chili powder. Top with 2-4 tablespoons vegan cheese.

Baked Veg Enchilada Pie

Serves 4: 100 calories

Large Vegan Tortilla

½ cup black beans drained and rinsed

½ cup corn drained and rinsed

½ cup diced tomatoes        

4 T chopped green chiles

¼ cup red onion

1/2 teaspoon chili powder

Spray glass pie pan. Lay down tortilla. Layer vegetables and sprinkle on chili powder. Top with 2-4 tablespoons vegan cheese.


Today’s lunch salad was made last night so it falls under the 20% due to the Feta and 1 Egg white. It’s a work in progress… 
Summer Salad Mix: 141 Calories
2 cups- Trader Joe’s Butter Lettuce and Radicchio
26g- Chopped Green Bell Pepper (about 3 tablespoons)
30g- Chopped Gala Apple (about 3 Tablespoons)
5- Raw Almonds
1 T- Craisins or raisins
2 T- Kraft Lite Balsamic
1- Egg white
1 T- Fat Free Crumbled Feta (Trader Joes)
*Omit egg white and Feta to make vegan. Otherwise, it’s vegetarian.

Today’s lunch salad was made last night so it falls under the 20% due to the Feta and 1 Egg white. It’s a work in progress…

Summer Salad Mix: 141 Calories

2 cups- Trader Joe’s Butter Lettuce and Radicchio

26g- Chopped Green Bell Pepper (about 3 tablespoons)

30g- Chopped Gala Apple (about 3 Tablespoons)

5- Raw Almonds

1 T- Craisins or raisins

2 T- Kraft Lite Balsamic

1- Egg white

1 T- Fat Free Crumbled Feta (Trader Joes)

*Omit egg white and Feta to make vegan. Otherwise, it’s vegetarian.


Inspirational Dietician- Leading 80/20

http://www.eat8020.com/p/8020-principle.html

What’s 80/20?

There are many 80/20 principles associated with a healthy lifestyle.  This blog was developed with the focus on nutrition and healthy eating.  The basic premise is:  If you eat wholesome, healthy meals 80% of the time, then you get to indulge a bit 20% of the time.  

Keep in mind that this indulging that I speak of is not a free pass to eat an entire pepperoni pizza with extra cheese in one sitting.  But, if your meals have been reasonable portions of healthy foods for the past few days, you can have a slice of birthday cake, some nachos, etc.

I am a dietitian who believes in consuming whole foods to be able to absorb every bit of nutrition they offer.  There is no quick fix to weight loss, at least not weight loss that is lifelong.  I also believe that all foods CAN be consumed in moderation.  There are certainly some that I typically recommend avoiding, but if you NEED that food in your life, you can usually make room for it.

On this blog I have no set “rules” for what makes an 80, and what makes a 20, and you will notice that the lines are blurred by some “ish” recipes as well.  An 80 recipes will be at least one, but hopefully more than one of the following:

- low fat or containing majority healthy fats

- low calorie

- low sugar

- high fiber

- vegetarian or vegan

- made with all natural ingredients


80/20 Vegetarian

I just finished watching the documentary Forks over Knives and I am intrigued. Over the years I have bounced back and forth between vegetarianism and obviously being a carnivore (although primarily eating chicken and fish). Every time I find veg working for me, real life hits me. I am a mother and wife. My husband and children love both meat and vegetables. So, in an effort to better our health and stay on track… I am starting 80/20 vegetarian. I find it less likely to fail because there is that “20%”! My plan is not to get overzealous and torment myself or my family. I am just going to make the meals without telling them it’s vegan/vegetarian/nonveg. I think this approach is a lot easier, and I am sure my husband is tired of me changing my mind every other day.  One thing I will add is that my Dr. did recommend a whole foods diet with less (if any) grains because I have a sinus problem that I attribute to my time spent in California’s Central Valley, and he attributes to grains. I am also going to ask my mother to try this at least 3 times per week because my family has a history of heart disease and high blood pressure, TERRIBLE cholesterol, and Type 2 Diabetes, all of which are from poor nutrition.  I’ll be adding my research, including trials and tribulations as often as possible. Let’s see how well my family does by Christmas (7 weeks).  

 

-K.P


Instant Oatmeal Squares

This morning I really wanted to make oatmeal bars, but I didn’t want to make a whole batch. I decided to use a single packet of organic oats w/ flax and add in some blueberries and chocolate chips. They turned out really well and reminded me of an oatmeal cookie!

NI: Servings-4 Calories- 78 Fat-1.3 Carbs-12.6 Fiber-.05 Protein-1.9

Ingredients:

1 packet instant oatmeal (any flavor/kind)

1T light brown sugar

1T Splenda

Pinch of baking powder

Pinch of baking soda

1T semisweet chocolate chips

10 blueberries

½ Vanilla extract

1 egg white

1T Almond milk

Directions: Preheat oven to 350 degrees. Mix dry Ingredients in small bowl. Mix wet ingredients separately.  Fold them together and place in small/mini loaf pan. Bake 15 minutes, insert toothpick and if it’s still soft in the middle add another 3- 5 minutes. When done, allow them to cool for about 10 minutes and cut into 4 sections. Enjoy! 


Always be a first rate version of yourself, rather than a second rate version of someone else. -Judy Garland

Q
WHAT MAKES YOU FEEL BETTER WHEN YOU ARE IN A BAD MOOD?
A

Baking.Walking.Playing with my daughters.Hot chocolate.Reading.My husband. Yoga. Fireplace.


This morning my daughter and I made delicious vegan donuts. They are super moist and much healthier than your typical donut. If a toddler will eat them, you know they’re good! :)

Nutrition Information: Servings (5) Calories-94 Carbs-14 Fat-4 Protein-3 Fiber-3 Sodium-17

Topping is 15 calories per donut So…109 calories per donut

Ingredients:

Almond Milk- 10 Tablespoons (Add LAST!)

Whole Wheat Flour- 1 Tablespoon

100% Whole Grain Oats- ½ cup (I used quick oats)

Ground Flaxseed/ Flaxseed Meal- ¼ Cup (I used Bobs Red Mill)

Cinnamon (Ground)- ½ Tablespoon

Banana (1 small)

Vegan Carob Chips- 2 Tablespoons (Sunspire)

Vegan Chocolate Chips- 3 Tablespoons (Sunspire) Reserve for Topping

Shredded Coconut or topping of choice- I used 1 Tablespoon of shredded coconut for all 5 donuts

Directions:

Combine: Flour, Oats, Flaxseed, Cinnamon, Banana, Carob Chips in mixing bowl. Mash banana with fork and mix ingredients. They will be dry and lumpy. Add in 10 Tablespoons of Almond Milk and mix for another minute. This can also be done in a food processor for even quicker results. Grease (zero calorie nonstick spray) a MUFFIN PAN OR SIMILAR and add ¼ cup of mix to 5 of the muffin cups (your recipe may have more or less).

Bake at 350 degrees for 12 minutes on one side then flip them over and bake another 12 minutes. I started checking mine at 9 minutes and then decided to go a little longer, so just keep an eye on them.

Remove from oven and let cool for about 10-15 minutes.

TOPPING: Mine was About 75 calories total and 15 calories per donut (ZERO WW points)

After donuts are cooled, poke out the centers. I used a bottle cap and gently pushed it through the center.

Heat 3 Tablespoons of chocolate chips in microwave for about 30 seconds. Smooth an even amount of each donut and sprinkle a small amount of coconut on each one. Enjoy!  

-Questions? Send me an email! :)

K.

Credits: Original recipe came from Undressedskeleton.tumblr.com — A great blog that I follow for healthy low calorie eats! I modified the recipe for my families needs/what I had at home.