Greek Yogurt Ice Cream Substitute
I LOVE ice cream...you know the one with banana and chocolate and walnuts made by my friends B&J...that's my absolute favorite!
But, the high fat content is too much for my thighs and waist to handle, not to mention my liver.
I mean who wants Fatty Liver Disease???
So, to get the creamy, cold sweetness I love when I am trying to be a good healthy eater I have found that Greek Yogurt is a passable alternative.
Here's what I use:
1/2 Greek Yogurt of your choice...plain is better for you but vanilla is okay too.
1/2 tsp cinnamon
1 tsp ground ginger
That's it. Just stir it really well and eat slowly to savor the creamy yumminess.
When feeling a little fruity puree a handful of berries and stir a tablespoon in with the ginger and cinnamon....and enjoy!
YUM!
Easy Baked Fish
I really like fish. The BusyFamily, however, does not.
To keep me on track when life is hectic so I don't grab the first piece of leftover pizza I find in the fridge I bake up several fish fillets at a time.
preheat oven to 400
I use tilapia or hake or salmon and adjust the cooking time according to the thickness of the fillet.
Place on non-stick baking dish or pan.
Spray with a light coating of olive oil- I use the kind in a can for a nice light even layer.
Sprinkle with a pinch or 2 of sea salt and fresh ground black pepper.
Squirt a tsp of lemon juice on each fillet.
Now just pop in the oven for about 6-8 minutes depending on how thick your fish is.
If fillet is more than 3-4 oz turn over and cook for about 5 minutes more.
It is done when the meat is light and flakes with a fork.
I set aside and let it cool to room temperature and then divide into 3-4 oz portions.
Place each portion in a zip-lock freezer bag and store in the freezer.
When you're ready to eat it just take out a bag and place in the microwave to thaw and heat it up.
Serve with brown rice and steamed veggies or over a mixed spring green salad with balsamic vinegar and cherry tomatoes.
Any way you eat it you can't go wrong!
Low Fat Burritos
I love ethnic foods but many are too fat-laden to eat on a regular basis.
To help me stay in my calorie and fat parameters I decided to create a burrito from scratch that I can eat without guilt.
Ingredients for filling:
1 lb Organic lean ground beef- browned and well drained
1 can green chiles and tomatoes- drained
1 can organic canellini beans- drained
2 tbs taco seasoning
Just throw all of these into a bowl and stir together. I made this the night before so the flavor would blend better but this can be made and eaten right away too.
Ingredients for burrito:
1 Flour tortilla- medium taco size -there is a burrito size but it is 210 calories for one while the medium one is only 150 calories
2 tbs refried beans- I used vegetarian fat free
1 tbs sour cream - you can use plain yogurt to reduce fat but read labels as sometimes sour cream is just as much fat as yogurt!
1 tbs Organic or homemade guacamole- I used Yucatan as it is what was in my local store and I was out of homemade.
2 tbs Low Fat shredded cheddar cheese
1 tbs salsa
To assemble burrito:
Place about 1/8 cup of meat filling mixture in the center of your tortilla.
Add 2 tbs refried beans and 2 tbs cheese.
Fold one side over, fold the bottom and top and then fold the other side over.
Place on your plate folded side down and add your sour cream and guacamole to the top and sprinkle salsa over the top.
Now- Eat and Enjoy. When made this way the calorie count is about 410 with a low fat content and high protein and fiber.
I found it very filling and satisfying... no need for a late night snack!
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