Tag Archives: parsley

Roasted Pepper Hummus~ WIAW

Today is another beautiful sun shiney day, with temps reaching close to 80 degrees! This is well above normal temps for March so I’m enjoying it while I can with my boys. I woke up and ran 4.5 miles in 45 minutes and followed it up with some abs before work this morning.

Since the weather is warm, I like to eat light. I roasted peppers for dinner last night, with the extra’s I decided to add it to my hummus to make a roasted red pepper hummus. I added some fresh herbs, such as basil and parsley to get some greens in there. I’m linking this recipe over at Peas and Crayons for What I ate Wednesday (WIAW).

What do you guys have planned today?

What did you eat today?

Lisa’s Roasted Pepper Hummus
Servings: 10/ Serving Size: 1/4 cup
Weight Watcher pts plus: 2
Calories: 98/ Protein: 4 g/ Fat: 4.5 g/Carbs: 10 g/ Fiber: 3 g
 
Ingredients:
1, 15 ounce can of garbanzo beans rinsed well
1/2 cup of roasted peppers~ I roasted my own and used 2 red bell pepers
1/4 c. tahini (sesame seed paste)
1/3 c. fresh squeezed lemon juice
2 cloves of garlic ~ use more or less
2 Tbsp extra virgin olive oil
2 Tbsp fresh Italian leaf parsley
2 basil leaves
salt and pepper to taste
 
 
Directions:
1. In a food processor or blender, combine garbanzo beans, tahini, and lemon juice; process until the mixture is smooth.
2.  Add roasted peppers, parsley and basil; process until the peppers are finely chopped.
3. Season with salt and pepper. Transfer hummus to small bowl, cover and chill until you are ready to serve.
 
Nutritional Analysis: Calories: 98/Protein: 4 g/ Total Carbs: 10 g/ Fiber: 3 g/ Total Fat: 4 g/ Saturated fat: 0.6 g/ Monounsaturated fat: 0.7 g/ Polyunsaturated fat: 1.7 g/ cholesterol: 0 mg/ sodium: 120 mg
 
% Daily Values based on a 2,000 calorie diet for adults for 4 Tbsp (1/4cup serving) : vitamin C: 21%/manganese: 18%/ folate: 16%; phosphorus: 11%/ copper: 11%/ vitamin K: 9%/ B1: 9%/ iron: 7%/ magnesium: 6%/ zinc: 5%/ selenium: 5% vitamin A: 5%/potassium: 4%/ calcium: 3%/ B2: 2%/ pantothenic acid: 2%
DISCLOSURE: I may be an affiliate for products that I recommend. If you purchase those items through my links I may or may not earn a commission. You will not pay more when buying a product through my link. In fact, when you order through my link, it helps me to continue to offer you lots of free recipe and fitness blog posts. Thank you, in advance for your support!

Zucca in Argodolce {Sweet and Sour Pumpkin Salad}

I have to say that I’m lovin’ grilled pumpkin, not only for its nutritional benefits but for it’s versatility in so many dishes. I ended up going back to the grocery store to buy more sugar pie pumpkins to grill for during the week! This particular dish was inspired by Molto Mario, he used yellow acorn squash but said that pumpkin works well too. I played around with his dressing and added my own twist . It works well with acorn squash, butternut squash or pumpkin.

I also made a wonderful vegetarian salad with the grilled pumpkin. I threw some mixed greens, with red onions, cucumbers, raw pumpkin seeds and hemp seeds into a large bowl, had some extra dressing on the side and made myself a quick healthy lunch.

Not to change the subject but here’s a picture of my little guy trying to tell me that my salad is his. Yep, he loves walking around the house saying,  “mine”! Well, he is at that toddler age, as a matter of fact he turned TWO today!

Happy 2nd Birthday to my baby boy! Omg, I can’t believe how time flies! I’ll have to share with you tomorrow(most likely later in the week)  the cute little desserts I made for my little pumpkin on his special day!

Sweet and Sour Pumpkin inspired by Molto Mario
Servings: 4/ Serving size: 1/2 c. pumpkin & 1/4 c. dressing 
see nutritional analysis breakdown below.
 
Ingredients for grilled pumpkin:
weight watcher points plus: 0 /old ww pts: 0
Ingredients for the salad greens (serves 1):
weight watcher points plus: 3/ old ww pts: 2
  • 2 cups of mixed salad greens
  • 1/4 cup of diced English cucumber
  • 2 Tbsp red onion chopped
  • 2 Tbsp raw pumpkin seeds
  • 1 Tbsp hemp seeds
  • not pictured because I added later, some fresh orange segments about 4 segments
Ingredients for Sweet and Sour Citrus dressing (serves 4):
weight watcher points plus: 6/ old ww pts: 6
  • 1/2 c. extra virgin olive oil
  • 2 Tbsp honey, your favorite sweetener – 1  pckt of stevia works too
  • 3 Tbsp white balsamic vinegar
  • 3 Tbsp freshly squeezed orange juice
  • 1-2 cloves garlic minced
  • a handfull of fresh herbs finely chopped - I used half Italian parsley and fresh basil
  • salt and black pepper to taste
  • optional: red pepper seeds
 Directions:
1. Place the grilled pumpkin wedges on a platter.
2. In a small bowl combine all the ingredients for the dressing, mix and serve with the pumpkin wedges. Serve the pumpkin hot or cold.
3. Add the salad ingredients, top it off with grilled pumpkin, and 1/4 cup of dressing.
 
Nutritional Analysis for about 1/2 cup grilled pumpkin: calories: 25/ protein: 1 g/ carbs: 6 g/ sugars: 1 g/fiber: 1.3 g/ total fat: 0 g/ saturated fat: 1 g/ monounsaturated fat: 0g/ polyunsaturated fat: 0 g/ cholesterol: 0 mg/ sodium: 35 mg
 
Nutritional Analysis for 1/4 c. dressing (4 Tbsp dressing) with honey: calories: 225/ protein: 0 g/ carbs: 12 g/ sugars: 11 g/fiber: 0 g/ total fat: 20 g/ saturated fat: 2 g/ monounsaturated fat: 15 g/ polyunsaturated fat: 2 g
 
Nutritional Analysis for mixed green salads with 1/2 c. grilled pumpkin without dressing: calories: 112/protein: 7.5 g /carbs: 18 g/ fiber: 6.6 g/ sugars: 3 g/ total fat: 2.4 g/ saturated fat: 0 g/ monounsaturated fat: 0.5 g/ polyunsaturated fat: 1.0 g/cholesterol: 0 mg/ sodium: 20 mg
DISCLOSURE: I may be an affiliate for products that I recommend. If you purchase those items through my links I may or may not earn a commission. You will not pay more when buying a product through my link. In fact, when you order through my link, it helps me to continue to offer you lots of free recipe and fitness blog posts. Thank you, in advance for your support!

Tabouli Salad {Grain Free and Low Carb}

 

I wanted to make some healthy low carb recipes to stick with my eating plan for great grandma Mary’s birthday party. I thought I’d add some finely choopped carrots in place of the bulgar wheat. We ended up ordering some tabouli salad from the middle eastern restaurant for the other guests. I have to say this toubli salad is not only colorful but it’s  also packed with many phytonutriens, such as lutein, zeaxanthin, beta carotene, and lycopene.     
 
Tabouli Salad {Grain Free & Low Carb}- Lisa’s Smart Recipes
Serving: 8 / Serving Size: 1 cup without chickpeas
Weight Watcher Pts: 2/ Points Plus: 3
Calories: 105/ Protein:  2g/Total Fat:  7g /Carbs: 10 g/ Fiber: 3 g
  
Print this Tabouli Salad {Grain Free and Low Carb}
 
Ingredients:
1 ½ cup cooked red quinoa
1 cup green onions w/ greens
3 cup of diced tomatoes
1 ½ cup of cucumber seeded and diced
3 ½ cups of chopped flat leaf parsley
½ cup fresh mint, chopped
¾ c fresh lemon juice
¼ c extra virgin olive oil
1/4 sea salt or more to taste
pepper to taste
 
Directions:
 1.  Chop the following ingredients: green onions, tomatoes, cucumber,  parsley, and mint leaves.  Add all the chopped ingredients into a large bowl; set aside.
2.  In a food processor, add carrots, about 2 cups of baby carrots will get you about 1.5 cups of finely chopped carrots
3. Add carrots to the chopped ingredients. Next, add lemon juice, olive oil, salt and pepper; mix well.
4. Transfer the tabouli salad into a nice serving dish, season with more salt and pepper to taste, garnish with lemon wedges and lettuce leaves.
Option: top it off with your favorite protein, such as chick peas, grilled chicken breast or fish.
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Nutritional Analysis 1 cup without chickpeas:
calories:105 / protein: 2 g/ carbohydrates:  10 g/ fiber: 3 g/ sugars: 4 g/ total fat: 7 g/ saturated fat:1  g/ cholesterol: 0 mg/ sodium: 85 mg
 
% Daily Values:
vitamin K: 597%/vitamin C: 99%/ vitamin A: 128%/folate: 18%/iron: 18%/  manganese: 13%/  magnesium: 8%/ B6: 8%/ calcium: 7%/
thiamin: 7%/ niacin: 7%/ riboflavin: 6%/ zinc: 6%/ niacin: 5%/ chromium: 4%/ vitamin: E: 1%/ biotin: 1%
DISCLOSURE: I may be an affiliate for products that I recommend. If you purchase those items through my links I may or may not earn a commission. You will not pay more when buying a product through my link. In fact, when you order through my link, it helps me to continue to offer you lots of free recipe and fitness blog posts. Thank you, in advance for your support!

Healthy Chicken Nuggets {Italian Style}

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My kids love chicken nuggets. When my second child was a toddler, I was guilty of feeding my kids chicken nuggets on a regular basis along with other quick convenient meals. Okay, there’s nothing wrong with feeding your kids chicken nuggets and other processed foods, as long as it’s in moderation. Unfortunately, I fed my boys chicken nuggets, boxed macaroni n’ cheese, and frozen pizza almost daily for lunch! I was contributing to the pitfalls of a “picky eater”!
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At that time in my life I was finishing up my nutrition degree at Madonna University, and the last thing I wanted to do was to make lunch or dinner.  I was extremely busy going to school, working, and raising a family. Even though I went to school for nutrition, I was falling into that trap of feeding my kids processed convenient foods too often. They acquired a taste for salty, fatty, yellow light-browned colored foods . You know typical kids food that would be served at a restaurant, like macaroni n’cheese, chicken nuggets, grilled cheese sandwiches, french fries, chips, and cheese pizza.
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Now that I know better,  I make my own “healthier’ version of my kids favorite processed foods. I even take it a step further and make extra to freeze  for future meals. There are times when I’ll buy cleaner wholesome version of my kids favorite convenient or processed foods, to save on time. But one thing I have noticed they still tend to be high in sodium and high in cost. (check out my post Annie’s Macaroni n’ Cheese for sodium comparison to Kraft macaroni n’ cheese). Today, I’ll be sharing with you one of my many chicken nugget recipes, I’ll post others in the near future.
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Below is a comparison of the nutrition facts label of my chicken nuggets compared to store bought nuggets from Costco. (I’ll occasionally buy this brand at Costco but only feed it to my kids like once a month. It took me like 6 months to wean my kids off of the store bought chicken nuggets and now they don’t miss it.)

My Italian style chicken nugget recipe:

  • 3 pieces weighs about 100 grams per serving:
  • calories: 152
  • total fat: 4 g
  • fiber: 2 g
  • sodium: 213 mg
  • %Daily Values: iron: 6%/ calcium 2%/vitamin A: 0%/ vitamin C: 3%

Yummy Brand by Maxi Canada Inc (sold at Costco):

  • 4 pieces weighs about 84 grams per serving:
  • 180 calories
  • total fat: 7 g
  • fiber: >1 g
  • sodium: 380 mg
  • %Daily values: iron: 4%/calcium: 2%/vitamin A: 0%/vitamin C: 0%
As you can see, my servings weighs about 16 grams more per serving but my version offers a bit more fiber per serving as well as less calories per serving too. Also my version is lower in sodium, higher in iron and vitamin C. But to make this comparison fair, I actually should have compared the two ingredients gram per gram but I didn’t feel like doing extra math, but you get the point! :)
Italian Style Chicken Nuggets~Lisa’s SMART recipe
Servings: 6/Serving size: ~3 pieces/Wt Watcher pts: 3/Pts Plus:3
Calories: 140/Protein: 19 g/ Fat: 3 g/ Carbs: 7 g/ Fiber: 2 g
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I’ll also use this breading mix on chicken breast halves for me and my husband, it’s our adult version of chicken nuggets. :)
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Ingredients:
  • 1 lb skinless boneless chicken breast (cut into chunks)
  • 2 egg whites
  • 1/2 cup oat flour (ground old fashioned oats certified GF) or whole wheat bread crumbs
  • 1/4 cup corn flakes (crushed) or corn meal
  • 2 Tbsp ground flax meal
  • 2 Tbsp Parmesan Cheese
  • 1 tsp Italian herb blend – sodium-free
  • 1 Tbsp fresh Italian parsley, chopped
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • vegetable spray
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Directions:
1. Preheat the oven 375 F. Line baking pan with parchment paper, spray parchment paper with vegetable spray; set baking pan aside.
2. Cut chicken breast into 1 inch pieces; set aside covered in the refrigerator until ready to assemble.
3. In a food processor or blender, add oatmeal, corn flakes, flax, Parmesan cheese and spices; blend until fine. Transfer to a bowl; set aside.
4. In a small bowl, beat the egg whites.
5. Dip chicken pieces into the egg, then dip into the oat flour seasoning mixture; be sure to cover all of the chicken pieces. Place the chicken on the parchment paper. Spray each chicken nugget with vegetable spray (quick and fast)
6. Bake for about 20 to 25 minutes or until the chicken nuggets are golden and cooked through on the inside.
7. Serve and enjoy with your favorite sauce.
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Nutritional Analysis: calories: calories: 140/protein: 19 g/ carbs: 7 g/fiber: 2 g/ sugars: 0 g/ total fat: 3 g/ saturated fat: 0 g/cholesterol: 45 mg/ sodium: 207 mg

% Daily Values based on a 2,000 calorie diet: niacin: 40%/ selenium: 39%/ B6: 30%/ phosphorus: 22%/ vitamin K: 14%/ pantothenic acid: 13%/ magnesium: 12%/ potassium: 10%/ riboflavin: 7%/ iron: 6%/ thiamin: 6%/molybdenum: 5%/ B12: 4%/ copper: 4%/ folate: 3%/ vitamin C: 3%/ calcium: 2%/ vitamin D: 2%/ biotin: 1%/ manganese:1%

 

DISCLOSURE: I may be an affiliate for products that I recommend. If you purchase those items through my links I may or may not earn a commission. You will not pay more when buying a product through my link. In fact, when you order through my link, it helps me to continue to offer you lots of free recipe and fitness blog posts. Thank you, in advance for your support!

Strawberry “Green” Lemonade Smoothie

It’s been a crazy week and I’m glad it’s almost over! Since last week my husband’s 93 year old grandma fell and broke her rib (ouch), my husband’s great-uncle passed away last week (Edgar you’ll be missed), my oldest had his talent show (so adorable dancing to “Surfing Bird”), then my oldest got strep throat (not fun), the baby is still teething (no sleep for the whole family…really not fun), volunteered at my 4 year olds preschool (exhausting), and my mother-in-law is in town this week (had to clean the house!). This was only half of the craziness but to keep me going and my immune system strong, I’ve been making “green” smoothies all week long for me and my boys. :)

This one of the green smoothies I made in my Blendtech blender (I’m so loving my blender!). I was craving strawberry lemonade and well though it doesn’t look anything like strawberry-lemonade, more like mud if you ask my kids, it tastes pretty darn good! If you are new to drinking your greens then I’d say start with a small amount of your favorite greens and work your way up; add more fruits to naturally sweeten. Remember, there’s no right or wrong way to make a smoothie, just experiment and have fun! :)

I try to always use organic fruits and veggies for my green smoothies, especially for my kids. My kids drink about 2 to 6 fluid ounces of the green smoothie, I put it  in a small cup with a straw, all depends on the smoothie and how they feel on that particular day as far as how much they’ll drink. If you have any health questions or concerns about feeding your toddlers or kids real green smoothies then you may want to talk with your health care provider or a registered dietitian.

Lisa’s Strawberry ‘green’ Lemonade smoothie
Servings: ~ 2/ Serving size 1 cup/ Wt Watcher pts: 1/WW Points Plus: 2
calories: 71/protein: 1.7 g/fat: 0.5 g/carbohydrates: 18 g/ fiber: 3 g

This is an approximation of my strawberry “green” lemonade smoothie:

Ingredients:

  • 1/2 lemon juiced ~ 1/4 cup
  • 1/2 cup water (I substituted some freshly brewed iced green tea for my green smoothie, the kids got water)
  • 1 1/5 cup fresh or frozen strawberries
  • 1 cup or more of baby spinach
  • 1/4 cup parsley – stems are okay to add ( for you new green smoothie people, it does give it a light parsley taste afterwards so it’s okay to omit :) )
  • optional to sweeten with honey, brown rice syrup, stevia or your fav sweetener!

Directions: Add all the ingredients and blend until smooth! Pour in a glass and drink away. It’s best if you drink it right away.

Sometimes I like to dilute my green smoothies with unsweetened iced tea, but the tannins in the tea can interfere with the absorption of the nutrients.

If you want to save leftover smoother for later, store in an air tight dark container away from light and  in the fridge for up to 24 hours. Or store it in the freezer for up to a month.

Nutritional Analysis for my green smoothie: 71 calories: 71/protein: 1.7 g/carbohydrates: 18 g/ fiber: 3 g/ sugars: 12g/ total fat: 0.5/ saturated fat: 0 g/ cholesterol: 0 mg/ sodium: 40 mg

Approximation % Daily Values for one cup serving based on a 2,000 calorie diet for adults: vitamin K: 295%/ vitamin C: 157%/ vitamin A: 55%/ manganese: 32%/ molybedenum: 27%/ folate: 21%/ potassium: 11%/ iron: 9%/ phosphorus: 6%/ B6: 6%/ B2: 5%/ calcium: 5%/ copper: 5%/ B1 4%/ B3: 4%/ chromium: 4%/ pantothenic acid: 4%/ biotin: 1%/ selenium: 1%

 

DISCLOSURE: I may be an affiliate for products that I recommend. If you purchase those items through my links I may or may not earn a commission. You will not pay more when buying a product through my link. In fact, when you order through my link, it helps me to continue to offer you lots of free recipe and fitness blog posts. Thank you, in advance for your support!

Green Apple Detox Smoothie

 

green apple detox smoothie

Today is day one of my Whole Living 28-day Action Plan challenge. I’m so excited to do this challenge, I started my day with this detoxifying smoothie. It’s made with organic ingredients: green apple, banana, Italian Flat leaf parsley, and Arugula leaves. It actually tasted pretty good thanks to the banana and green apple. This smoothie is an excellent source of vitamin K, vitamin C, manganese and fiber too! A wonderful way to start your day.

I made this smoothie after my 3rd grader left for school, so he didn’t get a chance to taste it. I tried to get my four-year old to try it but with no success, maybe next time.  

If you are going to give this to your kids, think about giving them a smaller portion size, such as 2 to 4 ounces or 4 to 6 ounces depending on their age. You may want to dilute it with water or some unprocessed fruit juice. The fiber content is pretty high for an 8 ounce serving (4.5 g fiber). Some people may experience loose stools and mild cramping.

 Green Apple Detox Smoothie~ Lisa’s SMART recipe

Servings: 1/ Serving size: 6-8 fl.oz./Wt Watcher pts: 1
Calories: 110/Protein: 2 g/Fat: 0.5 g/Carbs: 27 g/Fiber: 4.5 g
 
Ingredients:
1 cup Arugula leaves
1/4 cup flat Italian leaf parsley (stems are okay to use)
1/2 small banana
1/2 small green apple

green apple detox smoothie1

Directions:
Add all the ingredients in the blender, blend until smooth. Add more water for a thinner consistency. Enjoy!
 
* I added cod liver oil to my green smoothie for extra nutrients.
 

Nutritional Analysis: calories: 110/protein: 2 g/total carbs: 27 g/ fiber: 4.5 g/ sugars: 17 g/ total fat: 0.5 g/ saturated fat: 0.1 g/ cholesterol: 0 mg/ sodium: 17 mg

% Daily Values based on a 2,000 calorie diet: vitamin K: 338%/ vitamin C: 54%/manganese: 14%/ folate: 14%/ B6: 14%/ vitamin K: 13%/ vitamin A: 11%/ magnesium: 9%/ iron: 8%/ chromium: 8%/ calcium: 6%/ ribolfavin: 6%/ thiamin: 4%/ phosphorus: 4%/ niacin: 4%/ zinc: 3%/ selenium: 1%/ biotin: 1%

DISCLOSURE: I may be an affiliate for products that I recommend. If you purchase those items through my links I may or may not earn a commission. You will not pay more when buying a product through my link. In fact, when you order through my link, it helps me to continue to offer you lots of free recipe and fitness blog posts. Thank you, in advance for your support!