Fruit & Veggie Fun Snacks - A Healthy Way to Enjoy Peanut Butter

I want to share with you some great fruit and veggie snacks that are healthy and look so FUN, you're gonna think,  hey, this stuff can't be good for me?  But it is!

It's important for me to have protein with every snack and I like to turn to peanut butter to fill that roll. And what better way to enjoy it then part of some creative fruit & veggie snack ideas.

Some of you may have grown up with these: Ants on a Log.  I introduced them to my family last week and now they are hooked! 

Celery- the wonderful food that contains less calories than you can expend by chewing it- 1 TBSP of peanut butter, or any nut butter or your choice and some raisins, you could substitute with cranberries or even chopped nuts. It's crunchy, smooth, sweet and salty all at once. Oh, yeah, don't forget- FUN too!

This is another one of my favourite healthy treats to make. I call them Apple Nachos. Gorgeous right? 

All you need to do is thinly slice an apple, melt 1 TBSP of peanut butter, drizzle it on top of your apples with whatever else you like, some melted dark chocolate and dark chocolate chips, chopped nuts, granola.... Whatever you do, you know it will be a hit with that melted peanut butter.

I've said it before... we eat with our eyes.... so when your food looks fun, whimsical and inviting, you can't help but enjoy it, and when it's packed with nutritious ingredients, well, then you are WINNING!

Chicken Parmesan - Spaghetti Squash Style

Well, it looks like Winter's back... in Spring no less!! !  Perfect time to make a new recipe filled with heart-warming flavours using my new favourite veg... the Spaghetti Squash!

It's a version of the Chicken Parmesan stuffed Spaghetti Squash you see on social media... you know.... the movies.  I decided to give it a try,  and I was not disappointed.  It was delicious- and no pasta involved, just the squash that looks like pasta.

You just need to bake your squash in the oven (see recipe below) and in the meantime, cook your chicken in a pan. You'll be amazed at how little ingredients you'll need.

Then you just assemble it- marinara sauce, chicken, more marinara sauce and then a little cheese on top.

Here's how you do it:

Chicken Parmesan stuffed Spaghetti Sauce (adapted from http://goddessinthehouse.com/2015/02/chicken-parmesan-stuffed-spaghetti-squash/)

Ingredients

• Spaghetti Squash
• 1 jar Marinara Sauce
• Mozzarella cheese
• 2 Breaded Chicken Breast, cooked (I hand breaded with the trio flour/egg/breadcrumbs)
• Salt
• Pepper
• Garlic Powder
• 1/2 tsp Olive Oil

Directions

1. Preheat your oven to 375°. Prepare a baking sheet with foil.
2. Cut your spaghetti squash in half, lengthwise. Take the 1/2 tsp of olive oil and put 1/4 tsp on each half of the spaghetti squash. 
3. Using your salt, pepper and garlic powder, sprinkle all over each half of the spaghetti squash. 
4. Place the spaghetti squash face down on the baking sheet and bake for 50 minutes. 
5. Using a fork, gently pull the strands of squash away from the sides of the squash.
6. Cut up your cooked chicken breast and place the chicken breast on top of the spaghetti squash.
7. Either make your own marinara sauce or use your favorite jarred sauce. Spoon the sauce over top of the chicken and spaghetti squash. 
8. Sprinkle your desired amount of Mozzarella cheese on each half and bake in the oven for about 15 minutes, or until the cheese is melted and bubbly!

There you have it! So delicious served with a side of broccoli- that's right- more nutrient filled veggies! It's really a new family favourite!

Spaghetti Squash- Asian Style

It's soooooo cold outside- forecast for the weekend is -30 with the windchill, so what better way to warm up than with a steamy bowl of Asian inspired, nutritious and tasty Spaghetti Squash Stir Fry.

As you know, I have been trying to add more vegetables to our dinner table, and let me tell you... I think I finally found a way to enjoy this stringy squash!

You start off by cutting your squash in half, removing the seeds and baking it at 400F for about 45 minutes.

Now, this is the most fun... flip them over and using a fork, scrape the inside and see the magic happen! It all comes out like stringy spaghetti- hence the name!

Look at this amazing pile of golden nutrition! Now put aside and gather your other ingredients and ask Siri about the nutritional content of this delicious squash.

Seriously, that's what I did!

And look at the proof, Siri knows!

• 1 cup of spaghetti 491 calories

• 1 cup of Spaghetti Summer Squash, as she calls it, is 14 calories. unbelievable!!!! 

Now don't even start comparing the vitamin C content (15 times more)!

Now off to the Stir Fry pan. 

I assembled my choice ingredients. The original recipe this was inspired from had mushrooms (yuk for me), so I substituted with some sweet peppers and added some chicken breast for added protein. 

So here's how I did it.

Asian Inspired Spaghetti Squash 

(inspired by http://www.pickledplum.com/yakisoba-spaghetti-squash-recipe)

Ingredients:

• 1 small spaghetti squash 

• 1 sweet pepper chopped in strips
• 2 cooked chicken breasts, sliced

• 2 scallions, finely chopped

• 2 cup coleslaw mix of carrots and cabbage
• 1 cup bean sprouts

• 1 tbsp vegetable oil

• 1 tsp dried red chili, chopped (optional)

• 1 tbsp chopped peanuts
• 1 tbsp cilantro

• For the sauce:

• 2 tbsp soy sauce

• 2 tbsp hoisin sauce

• ½ tbsp hot thai chili garlic sauce

• Salt and white pepper to taste

Instructions:

1. Cut spaghetti squash in half, scrape off the seeds with a spoon, place open side down and bake in the oven at 400Fº for 40-50 minutes.
2. Use a fork and scrape the flesh into strings.
3. In a large pan over high heat, add vegetable oil and cook the peppers, add coleslaw mix and red chile and cook for two minutes.
4. Add chicken and cook for another two minutes.
5. Add spaghetti squash, bean sprouts, scallions and sauce, and mix well until the sauce has evenly coated all the vegetables. Cook for two minutes and turn the heat off.
6. Transfer to a bowl, top with cilantro, peanuts and serve.

Healthy Zucchini Sticks

Yesterday was Super Bowl Sunday and I wanted to make my family a healthy snack that looked like a decadent Super Bowl worthy snack.  I had always wanted to try making these Zucchini Sticks from one of my favourite sites, skinnytaste.com, and were we ever impressed!

Served with a side of Marinara sauce, these 'crispy on the outside- tender on the inside' snacks definitively go into the 'don't tell them it's good for them' file!

It's a pretty simple setup really, zucchinis, eggs, seasoned bread crumbs.

Dip each zucchini stick in the egg, then your seasoned breadcrumbs, lay them on your sheet pan and bake.

Here's the recipe I used as a guide. I used a few eggs and opted not to put the breadcrumbs in the ziplock and just use 2 bowls to dredge them in.

Baked Zucchini Sticks (adapted from http://www.skinnytaste.com/2009/01/baked-zucchini-sticks-13-pts.html)

Ingredients: 

• 2 medium (7 oz each) zucchinis sliced into 3" x 1/2" sticks

• 2 large eggs

• 2/3 cup seasoned whole wheat bread crumbs

• 2 tbsp grated Parmesan cheese

• cooking spray

• 1/4 tsp garlic powder

• salt

• fresh pepper

• 1/2 cups marinara sauce

Directions
In a small bowl, beat egg whites and season with salt and pepper. In a ziplock bag, place breadcrumbs, garlic powder and cheese and shake well. Spray cookie sheet with cooking spray and set aside.
Dip zucchini sticks into eggs then into bread crumb and cheese mixture, a few at a time and shake to coat. Place the breaded zucchini in a single layer and spray more cooking spray on top. Bake at 425° for about 20-25 minutes, or until golden brown. Serve with 1/2 cup marinara sauce for dipping.

I altered the recipe a bit, sprayed the sticks with cooking spray before they went into the oven and baked for 10 minutes then flipped them and baked for another 15 minutes. Et Voila!  They come out crispy, crunchy and full of flavour. I urge you to try them the next time you need a healthy alternative that is fun and flavourful!

Chili on a boat

This is one of my new favourite ways to eat chili. On a boat- a sweet potato boat that is.... Packed full of vitamins and nutrients, it's a perfect vehicle to promote the goodness of this veggie-filled chili.



There's something about making your chili so fancy and pilled high with 'fixins' that makes this dish look like it wants to compete in the 'taste' Olympics.

It all starts with a giant batch of crockpot chili. Perfect for those cold/mild winter days we've been having.  Here's how I make mine.

Veggie-filled Crockpot Chili

Ingredients:

1lb ground meat (I chose beef, but turkey or chicken would be great)
1 onion, finally chopped
1 red pepper chopped
1 can of tomato paste
2 28 oz cans of chopped tomatoes
1 can/jar of tomato sauce
1 can of green chilis
1 can of corn
1 can of black beans
2 TBSP of chili powder
1 TBSP of Tex Mex spice
Salt and Pepper to taste

Directions:
Brown ground beef and onions in a pan, adding some of the Tex Mex spice, salt and pepper too. Drain and add to crockpot with all other ingredients. Cook on low for about 6-8 hours.

Note: You could add your favourite veggies, change out the beans, add more spice with some jalapenos, it's all up to you and your taste.

Some people eat the chili in a bowl by itself. But no, not me, I love to mix the flavours and textures up. I take a sweet potato and microwave it for about 15 minutes (don't forget to pierce it with a fork, so that it doesn't explode). Once you can stick a knife through the middle, it's done. Simply cut it in half, Place in your serving dish, add your chili....

..,, and anything else you love. Here's my favourite combination.  Shredded cheddar cheese, light sour cream, green onions, cilantro and a tortilla chip crushed on top for texture. Amazing taste and texture! The amount of vitamin A and potassium this will add to your meal is incredible, not to mention the fibre boost too.

Living a healthy lifestyle is all about tweaking what you do to make it healthier and wholesome.  I used to eat chili with tons of nachos- loaded with salt, fat and empty calories. Now I choose nutrient dense calories that fill me up and fuel me with good energy!

Oatmeal Cups a Healthy Breakfast Muffin reinvented

Let me share with you a wonderful recipe I stumbled upon on Facebook for some healthy, NO SUGAR, NO FAT muffins. These are great for your quick on the go mornings.

These are my little version with walnuts, dark chocolate chips, craisins and raisins.  The best is there is no flour, no added sugar and no fat.

Oatmeal Cups (adapted from www.fb.com/FitfabulousLife)

Ingredients:
• 1 egg
• 1 teaspoon vanilla extract
• 1 cups applesauce, unsweetened
• 1 banana, mashed
• 1/4 cup honey
• 2 1/2 cups, Old Fashioned rolled oats
• 1/8 cup chai seeds (optional)
• 1 tablespoon ground cinnamon
• 1 1/2 teaspoon baking powder
• 1/2 teaspoon salt
• 1 1/4 cups milk
• Optional toppings: blueberries, raisins, walnuts, chocolate chips, pomegranate seeds.

Directions
Preheat oven to 350 degrees.
Mix eggs, vanilla, applesauce, banana and honey together in a bowl. Add in oats, cinnamon, baking powder, salt and mix well with wet ingredients. Finally pour in milk and combine. Line a 12 cup muffin tin with paper liners.
Divide mixture evenly into muffin tin cups. I used a 1/4 measuring cup, measure just a tad under 1/4 cup to make 12 servings. Add the toppings. 

Bake 25-30 minutes until a toothpick in center comes out clean. Cool and enjoy or freeze them in gallon freezer bags

Zucchini Boats - Healthified 'No Pasta' Italian Dinner

Get ready for a fresh and 'healthified' way to enjoy a delicious Italian meal. Still on my 'half your plate should be vegetables' kick, I was looking for a healthy alternative, yet flavourful substitute. Well, I think I found it. Zucchini Boats and Roasted Parmesan Cauliflower - no pasta invited to this dinner.

I found this great recipe through one of my favourite healthy websites skinnytaste.com.  I wanted to create an Italian meal so I adapted the recipe with Italian flavours. Added tomato sauce, oregano, garlic and basil instead of the Mexican ingredients listed below

Italian Stuffed Zucchini Boats 
(adapted from http://www.skinnytaste.com/2013/07/taco-stuffed-zucchini-boats.html)
Ingredients: 

• 4 medium (32 ounces) zucchinis, cut in half lengthwise

• 1 lb ground turkey

• 1 tsp garlic powder

• 1 tsp oregano

• 1 tsp kosher salt, or to taste

• 1 tsp basil

• 1/2 small onion, minced

• 2 tbsp bell pepper, minced

• 8 oz can tomato sauce

• 1/4 cup water

• 1/2 cup reduced fat Mozzarella shredded cheese

• 1/4 cup chopped fresh parsley for topping

Directions: 
Bring a large pot of salted water to boil. Preheat oven to 400°F. Place 1/4 cup of tomato sauce in the bottom of a large baking dish. Using a small spoon or melon baller, hollow out the center of the zucchini halves, leaving 1/4-inch thick shell on each half. Chop the scooped out flesh of the zucchini in small pieces and set aside 3/4 of a cup to add to the turkey filling. Drop zucchini halves in boiling water and cook 1 minute. Remove from water.
Brown turkey in a large skillet, breaking up while it cooks. When no longer pink add the spices and mix well. Add the onion, bell pepper, reserved zucchini, tomato sauce and water. Stir and cover, simmer on low for about 20 minutes.

Using a spoon, fill the hollowed zucchini boats dividing the taco meat equally, about 1/3 cup in each, pressing firmly. Top each with 1 tablespoon of shredded cheese. Cover with foil and bake 35 minutes until cheese is melted and zucchini is cooked through. Top with scallions and serve with salsa on the side.

Next, I decided to roast some cauliflower, adding more veggies to our dinner again! I'm on a mission.



Here's what I did,

Roasted Parmesan Cauliflower

Ingredients:

• 1 head of cauliflower
• 2 Tbsp of extra virgin olive oil
• 1 tsp paprika
• 1 tsp kosher salt
• 1/2 tsp pepper
• 1/4 cup Parmesan cheese

Heat oven to 400 degrees. In a large bowl, combine the oil and spices. Chop the cauliflower into florets and add to the bowl. Place your coated cauliflower on a sheet pan and spread evenly in one layer. Bake for about 30 minutes.  Take the cauliflower out of the oven, flip the pieces over and sprinkle the Parmesan cheese on top. Bake for an additional 5-10 minutes until the cheese has melted.


Here you have them. They are soooooo good, just like eating candy... well, veggie candy!

Here are the Zuchinni boats out of the oven. Made the house smell so good!

Here's the best thing, 3/4 of our dinner was vegetables- no pasta needed- it was so delicious and flavourful and my family absolutely loved it. It's a new 5 Star family favourite and so good for you!

Let's Eat More Veggies!

That's right!!!! We all need to eat more veggies. According to healthy living experts, half of our plates should be made up of veggies- and the darker the better!  So that is my mission right now. Fill my family up with veggies. Funny enough (but not really, as everything happens for a reason), last night I watched a new show I PVR'd by one of my favourite 'healthy eating' Chefs- Jamie Oliver. His new show is called 'Jamie's Super Food' and he was saying just that! We need to eat more veggies, in fact, he was touring the world to explore the diets of the healthiest, longest-living individuals in the world (Costa Rica and Greece, if I recall) and their diets were filled with vegetables, whole grains, legumes, fish etc.... You know where I am going with this....

Well, before I even saw this show, I prepared my own version of  'half your plate should be veggies dinner' this week.

So here it is.

Taco Sweet Potato

                                    

Very simple really, all you need is to prepare your 'Taco meat'- it could be beef, chicken, turkey.... In the meantime, place sweet potatoes that you have pricked with a fork many times in the microwave for about 10-15 minutes (careful, very hot!!!!!)

Cut the sweet potato in half, place a couple of Tbsp of 'taco meat', add shredded cheddar cheese, place in microwave for another 30 secs to melt the cheese, then add your favourite toppings- salsa, low fat sour cream - CILANTRO ( my fave!).

To complete the dinner, I added some fresh cut veggies on the plate- and there you go....half - if not 3/4 of a plate filled with veggies. Enjoy making your own version!

A special kind of Veggie

This is one of our new family favourites... always on the go, looking for a healthy alternative to chips, I present to you Garden Veggie Chips.

Brent found these during one of his trips to Costco. This box comes with 3 varieties that are fun and a 'cleaner' alternative to potato chips. Melanie loves the round, rippled ones, I like the straws myself.

Each bag contains 130 calories with a but of fibre, protein and fat. The ingredients are pretty clean as you can see and they are gluten free.

What I love though, is this Top 10 Reasons you will love sensible veggie snacks on the back of the box. Fantastic!

 

Fresh Fruit Pizza

Want a healthy alternative for a dessert to make for your next celebration?

Try this delicious, nutritious and totally gorgeous Fresh Fruit Pizza!

Start by cutting thinly a variety of fruits that are different colours and sizes. I chose strawberries, kiwis, blueberries and grapes.

 I made the giant pizza 'shell' the day before and just covered it. It's filled with good for you ingredients like whole wheat flour, oats, flax seeds and apple sauce.

 Take a tub of Greek yogurt and add some honey....

 Spread it over the top of the cookie shell.

Arrange your fruits in a beautiful little pattern, place onto a platter and serve to your family and friends. I promise, there won't be any leftovers... and don't tell them it's good for them.... it's our little secret!

Here's the recipe I adapted it from:

Oat & Yogurt Fruit Pizza

(adapted from http://www.theyummylife.com/Healthy_Fruit_Pizza#EmbedRecipe_304)

Servings: 12 servings

 Ingredients

 FOR YOGURT PEANUT BUTTER FROSTING: ( I didn't use any peanut butter)

   2 cups (16 oz) Greek yogurt

   2/3 cup peanut butter

    1 teaspoon vanilla

   3 tablespoons honey, or more to taste; may substitute other preferred sweetener

 

    FOR OATMEAL COOKIE CRUST:

    1/3 cup grapeseed, vegetable, or coconut oil

    1/2 cup unsweetened applesauce

    3/4 cup packed brown sugar

    1 large egg

    1-1/2 teaspoons vanilla extract

    1-1/2 cups whole wheat pastry flour (or half white and half whole wheat flour)

    3/4 cups rolled oats (not instant)

    1-1/2 teaspoons baking powder

    1 tablespoon flaxseed meal (optional)

    1/2 cup chopped walnuts (optional)

 

    FOR FRESH FRUIT:

 Varied colors make a pretty presentation. Choose from sliced strawberries, kiwi, bananas; halved grapes or cherries; whole blueberries, raspberries, or blackberries; canned mandarin oranges or peach slices (drained & dried)

 Directions

(1) MAKE THE FROSTING:

In medium bowl, add frosting ingredients and stir until well combined. Taste and add more honey, if needed. Cover and chill at least 1 hour.

 

(2) MAKE THE COOKIE CRUST:

Preheat oven to 350 degrees. Line 12-inch pizza pan with parchment paper, extending it 1 inch from the pan edge on at least 2 sides; set aside. In large bowl, whisk together oil, applesauce, brown sugar, egg, & vanilla until well combined.  Add flour, oats, baking powder, & flaxseed; stir with wooden spoon until well combined. Stir in chopped walnuts. Transfer dough to center of parchment-covered pizza pan, and spread with back of wooden spoon evenly to edges of pan. Bake 15 minutes until starting to slightly brown around edges and is firm in center. Cool 15 minutes in pan on cooling rack. Use parchment paper "handles" to remove crust from pan and transfer to cooling rack; cool completely. Invert onto serving plate; carefully peel off parchment paper. Turn crust over.

 

(3) FROST AND TOP WITH FRUIT: Frost crust with chilled yogurt frosting, spreading evenly all the way to the edge. Arrange fresh fruit on top in circles, beginning on the outside edge and filling towards the center. Serve right away, or chill for up to 4 hours before serving.

MAKE AHEAD TIPS. You can make the crust and frosting ahead and store for up to 24 hours in advance so they're ready to assemble the next day. Bake the cookie crust, cool, cover, and store at room temperature.  Mix the yogurt frosting, cover and chill in fridge. The next day, frost the crust, slice and arrange the fruit, and it's ready to serve.

 

NUTRITIONAL INFORMATION for one serving using 2% Greek yogurt in frosting:

--Using peanut butter (or other nut butters) in frosting: 336 calories, 18.2g fat, 34.6g carbs, 3.1g fiber, 19.2g sugars, 11.3g protein,

--Using cocoa in frosting (no peanut butter): 256 calories, 11.2g fat, 32.8g carbs, 2.8g fiber, 17.9g sugars, 8.1g protein,

A father and the best fro-yo sandwich he's ever had!

This past Father's Day I decided to make a real special desert for a real special father, my husband! An awesomely delicious treat that we all enjoyed!


So after surfing my favourite blogs, I came upon this most amazing desert that I knew he would absolutely love. Homemade Lemon Blueberry Frozen Yogurt Sandwiches.... never attempted before, but hey, he's worth it!

Check him out with his Father's Day loot: FIFA shirt, BBQ toys and omellete maker in hand!

So this is how you start. Get two 8 inch square pans. Cut some parchment paper and layer it so it will hangover on each side, then spray with a pit of Pam.

Make the batter and divide it between 2 pans and spread evenly (a little tricky because of the paper moving and slipping.... but it's worth it!)

Bake using the directions below and let cool completely in the pan.

Make the blueberry compote and let cool as well.

Having prepared the froyo- or ice cream as directed with the lovely lemon zest and juice, get ready to assemble it all together.

Blend the blueberry compote into the lemon froyo and make nice swirls.

Then dollop the froyo onto the bottom cookie.

Spread it all around in an even layer.

Flip the top layer over the froyo and press gently. Wrap it in foil and leave place in freezer for at least 3 hours ( I left mine overnight).

So easy and simple... take this little present out of the freezer, it just comes out so nicely because of the parchment paper.

Cut the edges so it's smooth, try not to eat all the edges!!!!

And there you have it. A fabulous healthy alternative to store bought ice cream sandwiches. Portion controlled, and lower fat with with Frozen yogurt.

See Brent loving it... yummmmm!!!

I served it with a few berries on the side and ate it with a fork... but you can just pull them out of the freezer and enjoy them as a cool and creamy snack!

Here's the recipe:

LEMON BLUEBERRY ICE CREAM SANDWICHES

Adapted from http://www.shutterbean.com/2013/lemon-blueberry-ice-cream-sandwiches/ who adapted it from Gourmet Magazine 

For lemon ice cream:

2 pint premium vanilla ice cream ( I used frozen yogurt for half the calories and all the taste!)

1 tablespoon grated lemon zest

2 tablespoons fresh lemon juice

For blueberry compote:

1 cup blueberries

1/8 cup sugar

2 (3-by 2 1/2-inch) strips lemon zest

1 tablespoon fresh lemon juice

1 teaspoon cornstarch

For sandwich layers:

1 cup all-purpose flour

1/2 teaspoon baking powder

1/4 teaspoon baking soda

1/4 teaspoon salt

1 stick unsalted butter, softened

3/4 cup packed light brown sugar

1 large egg

1/2 teaspoon pure vanilla extract

Make lemon ice cream:

Let ice cream sit out for 10-15 minutes at room temperature, until it reaches the consistency of soft serve. Transfer ice cream to a large bowl and stir in lemon zest and juice. Cover the bowl with plastic wrap and freeze while making compote and sandwich layers.

Make blueberry compote:

Cook blueberries, sugar, and zest in a 12-inch heavy skillet over medium-high heat, thoroughly crushing blueberries with a potato masher, until juices are released and sugar has dissolved, about 2 minutes.

Stir together lemon juice and cornstarch, then stir into blueberry mixture. Boil, stirring, 1 minute (mixture will thicken).

Transfer blueberry compote to a bowl and chill until cold, about 1 hour. Discard lemon zest.

Make sandwich layers while compote chills:

Preheat oven to 375°F with rack in middle. Butter baking pans and line with foil, leaving a 1-inch overhang on each side, then butter foil ( I used parchment paper and cooking spray).

Whisk together flour, baking powder, baking soda, and salt in a small bowl. Beat together butter and brown sugar in another bowl with an electric mixer at medium-high speed until pale and fluffy, about 3 minutes. Beat in egg and vanilla. At low speed, add flour mixture in 2 batches, mixing until just combined.

Divide batter between baking pans and spread into thin, even layers with offset spatula. Bake until golden-brown but still tender, 10 to 12 minutes. Cool completely in pans, about 30 minutes.

Assemble sandwiches:

Dollop tablespoons of blueberry compote all over ice cream, then swirl it gently through ice cream with a spoon. Spoon all of ice cream over 1 sandwich layer (in pan) and spread evenly using clean offset spatula. Invert second sandwich layer over ice cream, pressing gently to form an even sandwich. Wrap baking pan in plastic wrap and freeze until firm, at least 3 hours.

Transfer sandwich to a cutting board using overhang. Trim edges if desired, then cut into 12 pieces. 

Check out this live testimonial!