What’s In My Fridge? – January 2012
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Protein
Dairy
Fruits & Veggies
Condiments & Grains
Chicken Sausage
What I Like About It
Easy to freeze and even easier to defrost. A simple protein source that can instantly boost the nutrition content of a meal, with very little added fat.
How I Use It
Chicken sausage is easy to freeze and a quick defrost. If I cook up chicken sausage as part of my dinner, I go ahead and cook up a few more for breakfast. In the morning, I toast bread, slice the sausage, place on top of bread—Breakfast in a flash!
Turkey Bacon
What I Like About It
Turkey bacon is a terrific, inexpensive and delicious source of protein. It’s also easy to take with you on business trips or pack in yours or your kids’ school lunches.
How I Use It
Store one of the packages of turkey bacon in the freezer and one in the fridge. When I cook up the bacon, I cook the entire package.
I use it for: sandwiches, crumbled on top of salads, chopped into pasta sauce and on toast.
Eggs
How I Use Them
Hard boil and keep on hand for a high protein, energizing snack during your day.
How to boil an egg
- Place the egg in a saucepan.
- Run cold water into the saucepan until the water is 1 inch above the egg.
- Place the saucepan on a stove and cook over medium heat until the water begins to boil.
- Reduce the heat to low.
- Simmer for 2 to 3 minutes for soft-boiled eggs or 10 to 15 minutes for hard-boiled eggs.
- Remove the egg with a spoon or ladle and let it cool slowly, or run cold water over it to cool it more quickly
- Add on top of salad greens for an easy work day lunch.
Healthy (and still yummy) Egg Salad
Ingredients
- 6 large organic eggs
- ½ cup low-fat mayonnaise
- 2 tablespoons whole-grain mustard
- Sea salt and freshly ground black pepper
- 2 scallions (white and green), thinly sliced,
- 1 rib celery, minced, about ½ cup
- 2 radishes, chopped fine
- 1 chopped dill pickle (I find this adds quite a bit of flavor, if you use it you can omit the salt)
- 8 romaine lettuce leaves
- 1 cup chopped flat leaf parsley (optional)
Directions
Dice the eggs. Combine the eggs with mayonnaise, mustard and season with the salt and pepper. Stir in the scallions, celery, pickle and radish.
Divide the egg salad among the lettuce leaves, top with the parsley (optional) and roll up. Two “rolls” is a serving.
Parmesan Cheese
What I Like About It
It has a strong flavor; a little goes a long way.
How I Use It
Sprinkle it on top of the Caesar Chicken Wrap, add to a veggie stir-fry, or sprinkle on your salad.
Greek Yogurt
What I Like About It
Lower in sugar with almost 40% more protein than regular yogurts
How I Use It
Mix with ½ cup of blueberries and 1 tsp. of flaxseed for a high protein and low sugar breakfast.
Coconut Milk
What I Like About It
Coconut milk is rich in Medium Chain Fatty Acids (MCFA), which are plant-based fats that the body processes differently than other fats. The liver breaks them down and converts them into energy as opposed to storing them as fat in the adipose tissue. That’s great news for your love handles!
My “Skinny Mint” Hot Chocolate Recipe:
Ingredients
- 1 cup of coconut milk (I use Silk or So Delicious brand)
- 1 Tbs. unsweetened cocoa powder (I use Hershey’s or Trader Joe’s brand)
- 1 tsp. of Agave sweetener
- 3-4 drops of mint extract.
Directions
In a small sauce pan, heat the coconut milk and then add in the cocoa powder. Use a whisk to blend. Add the remaining ingredients and whisk again. Taste and adjust flavor (if you like it sweeter, add more agave).
Recipe serves 1
This after dinner treat has knocked out my sugar cravings on many occasions.
When compared to “regular” mint hot chocolate mixes, this treat has 40% less sugar and about 30% fewer calories.
Apples
What I Like About Them
They are high in fiber and water. They are very filling and studies have shown they can wake you up as much as a cup of coffee.
How I Use Them
Slice and dip in Greek yogurt for a tangy snack.
Core or slice an apple in half and then bake it at 350° F for about 20 minutes. Add 1 Tbs. of chopped nuts, 1 tsp. of coconut oil (or butter), a drizzle of honey or some dried cranberries or cherries & a little cinnamon, nutmeg, or brown sugar is also a nice touch.
Blueberries
What I Like About Them
Blueberries have been shown to lower cholesterol levels as much as some medications. Also, some nutritionists call them “brain berries”. Research has shown that blueberries may reduce age-related conditions such as Alzheimer’s disease and dementia.
How I Use Them
Blueberries are terrific on top of Greek yogurt with a sprinkle of flaxseed. Eat them by the handful as an after dinner snack. Sprinkle them on a slice of toast and roll up for a sweet and high fiber snack.
Broccoli
What I Like About It
High fiber and helps to keep you regular. High in antioxidants and known to be a good cancer fighter.
How I Use It
Wash, chop and store in a glass container in your fridge. Makes for easy dipping into a healthy dip like hummus, for a high fiber snack.
For dinner: add chopped broccoli to a chopped and grilled chicken sausage and then combine with brown rice.
Brown Rice
What I Like About It
Brown rice is high in fiber and good at helping to stabilize your blood sugar.
Deborah’s Ten minute Tabouli (gluten free)
Ingredients
- 1 cup of cooked (and cooled) brown rice
- 1 cup minced fresh parsley
- ⅓ cup minced fresh mint
- ¾ cup of chopped green onions (I chop the white and part of the green)
- 2 cups of chopped cherry tomatoes (or regular tomatoes)
- 2 cups of cucumbers, seeded and diced
- 3 tablespoons olive oil
- 3 tablespoons lemon juice, or to taste
- 1 teaspoons of sea salt
Directions
In a large mixing bowl, add your brown rice and all the chopped herbs and veggies. Combine the oil, lemon juice, and salt in a separate bowl. Add to brown rice/veggie mixture and mix well. You can certainly add more lemon juice or additional veggies.
Chill. Serve and enjoy.
*This salad can be made very quickly. The secret? I make a big container of brown rice and store it in my refrigerator. This makes for easy cooking for the rest of the week.
Bonus: This is even better the next day! Add it to a green salad to boost the fiber and nutritional content. Or add some diced chicken for a perfect one dish meal.
Cardini’s Original Salad Dressing
What I Like About It
Very strong “Caesar” dressing taste; so a little goes a long way in adding flavor to bland dishes.
How I Use It
I add a squeeze of lemon juice (or water) to dilute the dressing. This reduces your total calories without losing flavor.
Premium Gold Flaxseed
What I Like About It
One of the best sources of omega 3 fatty acids. Excellent for body and brain health. Also, is a mild laxative and works as a mild appetite suppressant.
How I Use It
This is a high protein and a great addition to a meal or snack. I sprinkle it on sliced fruit, yogurt, cereal and I even stir it into pasta sauces.
Dave’s Killer Bread
What I Like About It
I love the high fiber bread and NO high fructose corn syrup.
How I Use It
Deborah’s Healthy French Toast for Finicky Teenagers!
Ingredients
- 2 large egg whites
- 1 large egg
- ¾ cup(s) low-fat (1%) milk or Coconut milk
- ¼ teaspoon(s) vanilla extract
- Salt
- 2 teaspoon(s) butter or coconut oil
- 8 slice(s) Dave’s Killer Bread
- Maple syrup or Agave syrup (optional)
- Fresh or defrosted and drained blackberries, raspberries, and blueberries (optional)
Directions
Preheat oven to 200° F.
In pie plate, whisk together egg whites, egg, milk, vanilla, and ½ teaspoon salt until blended. In 12-inch nonstick skillet, melt 1 teaspoon butter or coconut oil on medium heat.
Dip bread slices, 1 at a time, in egg mixture, pressing bread lightly to coat both sides well. Place 3 or 4 slices in skillet, and cook 6 to 8 minutes or until lightly browned on both sides.
Transfer French toast to cookie sheet; keep warm in oven. Repeat with remaining butter or coconut oil, bread slices, and egg mixture. Serve French toast with maple syrup and berries. If the berries are a bit “soft” after defrosting, add them to the maple syrup or agave syrup. Warm in a small saucepan on medium heat. You’ve just created your own “berry syrup”!