Tuna Noodle Casserole

My mom would make this one regularly as my sisters and I were growing up. Now, I make it regularly! It is super easy and delicious as well. Simple substitutions make it more healthy for you and there really isn't much of a taste discrepancy.

Ingredients
2 cans Cream of Mushroom Soup (I use the 98% fat free kind)
2 cans of tuna
1 bag of egg noodles (I use the whole wheat kind)

Directions
Cook pasta; drain and return to pot
Add both cans of soup (NO WATER) and both cans of tuna; stir it up, baby!
Plop it all into an oven-safe bowl and bake at 350 for 20 minutes or so.
Sprinkle cheese (any kind...probably not parmesan, though) on top and let melt
before serving.

Serves 4...healthy, adult-sized portions.

Chicken Pesto Pasta

Every now and then I surprise myself with the concoctions I come up with. This was a bit of an experimental dinner, but to my surprise was actually pretty tasty... even the kids enjoyed it and that is saying something. Lately I have been experimenting with the jarred Pesto you buy in the store. (I used the Classico brand)

Pasta 

1 can chicken broth

2-3 tablespoons lemon juice
 2- 3 tablespoons basil pesto

Vegetables of choice...

2-3 tablespoons parmesan

1.) Cook pasta. Drain, set aside. (I used Rotini- and a lot, I have 4 kids... make as much or as little as you need)

2.) Make "sauce" in separate bowl- 1 cup chicken broth (set the rest aside, you'll use it later), your lemon juice, and pesto.

3.) While pasta is cooking brown chicken breasts in large skillet. (I used 3 chicken breasts and sliced then into strips later... use as much as is appropriate for the size of your family) 

When chicken is almost done, dump remaining chicken broth from the can into the pan with them, followed by your choice of vegetables. I used sliced carrots, broccoli and mushrooms, since that is what I had on hand, but any combo of your favorite veggies will work.)

Put the lid on and let the vegetables steam with the chicken and the broth. The vegetables will absorb their flavor and be extra tasty. (trust me... very flavorful!) Let the broth absorb and cook off.  Remove from heat. At this point I removed the chicken and sliced it into strips and returned it to the pan.

4.) Dump pasta into the skillet with vegetables and chicken and coat with sauce, tossing until sauce has coated everything. Sprinkle parmesan on top and serve.

yum.

Pioneer Woman's Mac n Cheese

I love the Pioneer Woman! Have you ever been to her site? She's awesome. If you haven't checked her out, do so right now. Not kidding...here is the link:

The Pioneer Woman Cooks OK you can wait until you check out my dinner post ;)

She just happened to be on Good Morning America today. I love homemade mac n cheese. It is just so yummy and comforting. Her recipe looked easy enough and I had all the ingredients already. So I went for it. Was not disappointed at all!

I used minature farfalle (bowtie) pasta instead of elbow macaroni. And I also put 1/4 tsp of nutmeg in for that little something that makes you go "what is that?" For sides I did fresh broccoli steamed in Ziplock's Steamer Bags you throw in the microwave. Have you tried them? They are so awesome! Then just buttered, salt and peppered the broccoli. My kids love broccoli. And crescent rolls. Yum.

Here is the recipe.

http://thepioneerwoman.com/cooking/2009/04/macaroni-cheese/

I love the way she photo documents each step. She also is completely adorable and has a great sense of humor. She makes gourmet food look easy. And so far her recipes with the step by step photos have been fairly easy to follow. The other cool part is she has it set up so you can click to print out all of her recipes. I will probably do a lot more of her recipes to share here with you. As well as a few other of my favorite food people. Enjoy!

I don't know what to call it.... Trail mix?

Sunflower seeds, slivered almonds, craisins, and raisins. The kids love it and no salt added. I bought the big bags of the stuff and now when the kids get "snacky" this week, I just pull out the bag or put a handful in a baggie to go.

Denver Dinner Post

I've said it before and I'll say it again...Thank goodness for parents and grandparents. Ours have been a real blessing since Jeff and I went back to school. Once a week my grandparents and mom stop by and bring us portions from their fantastic meals to keep us eating decent while studying. Last night was German food (pictures above) and scalloped potato's and meat loaf which we'll have tonight.

German night- Goat cheese crustini's, German ham and green bean potato's, mushroom spatzels and pork schnitzel.

Schnitzel:
gently pound pieces of chicken, pork, beef or lamb out into thin pieces.
lightly bread and pan fry or bake (depending on your diet) - do not overcook you want the meat to remain tender.
Remove from pan and let sit under foil while making a quick gravy to go over top. (you can also dip in applesauce per German tradition)
Serve warm.

This weeks menu: ...What's yours?

Eating like this, Richard has gone down 5 pants sizes and I have lost at least 10 lbs. It has only been a couple of weeks and it tastes good too!


Balsamic chicken and pears
http://www.goodhousekeeping.com/recipefinder/balsamic-chicken-pears-ghk0208?click=recipe_sr

Pita pocket night

Boca burgers and butternut squash fries
http://www.hungry-girl.com/chew/chewdetails.php?isid=812

Baked macaroni
http://www.mayoclinic.com/health/healthy-recipes/NU00365

Whole wheat tortillas Black beans and brown rice

Decked out green salad

Chicken Taco Salad
http://www.drgourmet.com/recipes/salad/tacosalad.shtml

Low sodium lettuce wraps

Help pages from the cookbook

Recipes from Grandma Stringham....

I had totally forgot about these pages I did a few years ago trying to make a cookbook of my grandma's recipes. I figured they have to have some place on here...

Denver Dinner

Quiche
3 eggs
1 1/2- 2 cups heavy cream or half and half (they now have fat free half and half)
S&P to taste
dash nutmeg
cheese
crispy crumpled bacon

Preheat oven to 350 degrees. Blend all ingredients together and place in a pre-cooked pie crust. (Even if your crust is home made you need to pre-bake in order to ensure it will be cooked through on the bottom). Place in upper two thirds of oven and bake 25-30 min or until quiche is firm and golden on top.

This is a traditional french quiche, but in truth they are wonderful with a multitude of ingredients including asparagus, diced ham, tomatoes, flaked salmon, green/yellow/red peppers etc. Really anything you like in an omelet!

Amuse Bouche-Kiddo style

I thought these were common in every house, but I have met some confused faces when I refer to apples and peanut butter.

Its about the same as "Ants on a Log" (Celery filled with PB and raisins or chocolate chips on top.) But with apples instead of celery.

The fruit kabobs are just small portions of fresh fruit you have around on a toothpick.

These are GREAT for snacks at kid parties... or any parties really. Particularly if you add a fruit dip.

Healthy Pumpkin-Apple Harvest Cake

Hi everyone! My name is Lauren. Carrie and I went to high school together and now I live in Fort Collins, Colorado with my husband, Jeremy and son, Jackson. Jackson turned 1 last week. I spent a while looking for a healthy cake recipe for him to have on his special day. This recipe, from a "green" parenting blog turned out wonderfully! It calls for several organic ingredients, but if you aren't into that thing, you can just use "regular" ones and it is still just as good...and way less expensive! This is also a great breakfast food...without frosting, of course!



Ingredients

• 1 cup canned pumpkin puree
• 2 large beaten eggs
• 3/4 cup organic sugar
• 3/4 cup all purpose, unbleached flour
• 2 tsp ground cinnamon
• 1 tsp baking powder
• 1 tsp ground ginger
• 1/2 tsp salt
• 1/2 cup chopped apple (I recommend dicing)
  

Directions

• Pre-heat your oven to 325 degrees. Grease and flour an 8" round pan. You can also use cupcake papers if you want to make individual cakes. This yields 8-9 standard sized cupcakes.
• Combine pumpkin, eggs, and sugar.
• Add flour, cinnamon, baking powder, ginger, and salt to the pumpkin mixture. Stir to combine.
• Add apples, stir again, and pour into pan (or cupcake papers...mostly full).
• Smooth batter out and bake for 20-25 minutes (cupcakes too).
• Cool in pan on a wire rack for 10 minutes. Then, invert onto the rack, remove pan, and cool completely. For cupcakes, pop out of pan and let cool on a wire rack.
  

• Note: Smoothing out the batter ensures a "nice" looking cake. Pumpkin bakes in whatever shape the batter is in when you bake it!
• When cooled, dust with powdered sugar or a frosting! Deeeelicious!

Layered Mexican Bake

Hello there! I'm Tristan, Carrie and I are cousins in law. Which means we married guys who are cousins ;) So here is my frist recipe contribution.

Layered Mexican Bake

I got the recipe and the photo from Kraftfoods.com. Sorry I didn't take my own photo, I forgot. I'll do better next time I promise. ;)

This dish is so yummy! My kids even like it. As long as I use mild salsa. Last night I accidently used Hot Salsa and didn't know it until I was cleaning up after I put it in the oven and looked at the jar. Ooops! So last night's version was pretty spicy. So I served my kids Campbell's chicken noodle soup. The hubby and I ate the dish for dinner and then again for lunch today. It is a great leftovers recipe. Warms in the microwave really well. So here is the recipe! Enjoy!

1-1/2 lb. extra-lean ground beef

1 large onion, chopped

2 green peppers, chopped (I use just one, cuz my kids are not big fans)

4 tsp. chili powder (I always just use a packet of taco seasoning)

2-1/2 cups chunky red salsa (I just pour a whole 16 oz jar in)

2 pkg. (10 oz. each) frozen corn (I only use one, cuz it is plenty)

6 high-fiber whole wheat tortillas (8 inch) (I have also used just 10 inch flour tortillas when I didn't have whole wheat ones)

1 cup Sour Cream (I always end up using more cuz it isn't the easiest to spread and it cools off some of the spice that my kids don't like)

1-1/2 cups Shredded Sharp Cheddar Cheese, divided (I use the Mexican blend, and 2 cups...cuz well, who doesn't love cheese?)

HEAT oven to 375ºF.

BROWN meat with onions and peppers in large skillet on medium-high heat. Stir in chili powder; cook 1 min. Add salsa and corn; mix well. Simmer 5 min.

SPREAD 2 cups meat sauce onto bottom of 13x9-inch baking dish; top with layers of 2 tortillas, 1 cup meat sauce, sour cream and 1/2 cup cheese. Cover with 2 tortillas, 2 cups of remaining meat sauce and half of remaining cheese; top with remaining tortillas and meat sauce. Cover with foil.

BAKE 30 min. or until casserole is heated through. Top with remaining cheese; bake, uncovered, 5 min. or until melted.

Beve's Lemon Cake

Go find a sale on cake mixes and get a lemon flavored one. (If you are feeling the need to bake from scratch try this recipe.) I used Betty Crocker on sale for 5 for $5.

Poke holes into the cake with a toothpick:

Make the Lemon Glaze:

3-4 cups powdered sugar

Lemon juice-- eyeball it. It should make a gravy like consistancy when you mix it into the powdered sugar. I'd guess its about 3/4 cup but I don't measure this one.

Dash of salt (Brings out the sweet)
Water (optional) if its too strong for your liking.

Pour Lemon glaze onto the top while still warm
(let it set for about 5-10 min.):

Should look like this and will turn a bit white-ish
when it cools all the way.

Mmmm!

Chicken and Rice with Garlic and Mushroom Asparagus

The Chicken and Rice is actually a Campbell's recipe. You can get it HERE.



The Asparagus was a concoction of stuff I had around the kitchen. I hate mushy green vegetables, so I normally bring the asparagus just to a boil on Med heat in a bit of water. Today I added mushrooms and minced garlic with some Smartbalance butter.

Oh! and for those few who are as asparagus ignorant as I used to be: You need to break off the thick end of the spear. My rule of thumb is to hold the thick end with one hand and the base of the leafy part and bend. it breaks where it should.

Food report again

We had buttered noodles with chicken breast and parmesan cheese. On the side we had fresh asparagus with garlic and mushrooms.
(I got a screaming deal on the asparagus. $.99/lb!)

Sunday Denver Dinner Post - Baked Potato Stuff

Sunday dinner:
Broccoli (raw with dipping sauce or dressing)
Toasted Chicken & Provolone Sandwich
Baked Potato Stuff

Baked Potato Stuff:
Mashed Potato's (made your favorite way)
Broccoli quickly blanched and cut into very small pieces
Cheddar cheese - shredded
Reduced Sodium Turkey Bacon Cooked crispy and broken up

Combine broccoli, 2/3 of shredded cheddar cheese and bacon pieces into mashed potato's. Place in a casserole dish and sprinkle remaining cheddar cheese over the top of the potato's and bake in a 350 degree oven until cheese is melted and bubbly. Serve hot!
My mom used to make this out of left-over mashed potato's to prevent waste. Tonight I made it all from scratch because I had a craving for it. :-)

Saturday Denver Lunch Post -Panchetta

Went shopping for the week and was craving Carrie's Panchetta. Came home and immediately made it for lunch with only one small change. I substituted regular bacon for reduced sodium/reduced fat turkey bacon. If you swap, I recommend making the bacon in the microwave with a paper towel, it makes it really crispy and all the fat drains off.

Balsamic Chicken and Pears

With PB&J at the ready I braved this new cuisine all in the name of low cholesterol. It sounded weird, and my kids don't like weird. The first thing I noticed was the amazing smell. Then the flavor. O. My. Gosh. Very good. Its a hit with the kids too not weird. In fact I'd go as far as to say its like comfort food. I was surprised that the pears taste the same... just better. And the best part? I already had the Balsamic Vinegar and the rest was under $10. It took about 20 min to make.

Easy+Cheap+totally tasty= New regular Teasdale Menu item.

The recipe: Here

 

Denver Dinner Posts- Chicken 3 Ways

Thursday:
Roasted Chicken
Garlic & olive oil roasted potato's
Glass of milk and glass of water

Friday:
Left over makeover-
Use some of the left over meat from the roasted chicken to make mini chicken pot pies.

Shred 1-2 cups chicken
1-2 cups frozen vegetable mix
1 potato diced small and cooked through
1 can cream of chicken soup
1 can chicken stock or water
1 can jumbo biscuits

Combine all ingred except biscuits. Pour into individual size ramekins or oven safe bowls. Top each ramekin with a biscuit and place on a cookie sheet. Cook in a 350 degree oven until biscuit is golden brown and cooked through and pies are bubbling. Serve warm.

Saturday:
Left over makeover
Use the remaining pulled pieces from the roasted chicken to make BBQ chicken sandwiches.

Toss chicken in BBQ sauce and serve on a warm bun/roll.
Serve along side a fresh green salad or your favorite cole slaw.


I love roasted chicken because they are really flavorful and great for leftovers. Our chicken was home-made which allows you to control the seasonings etc. However, if you find yourself short on time or you really like the pre-roasted/rotisserie chickens you can pick up at the supermarket, these can be great options too and would work for all of these left over makeovers and more.

Other roasted chicken leftover make-overs - recipes already on this site
Chicken enchiladas (multiple posting of this one)
Chicken tortilla soup (just add the shredded chicken to Carrie's green enchilada soup!)
Chicken chili
Chicken & broccoli Alfredo (posted by Tori)
Chicken and dumpling soup

The Mayo Clinic

Another wonderful and trusted site for healthy living and healthy eating is The Mayo Clinic. The recipe posted below is from their recipe spot which has a ton of wonderful recipes for breakfast, lunch, dinner, snacks, dessert and entertaining. AND all the recipes are healthy and approved by the health care staff at the Mayo Clinic.

Check it out at...
http://www.mayoclinic.com/
http://www.mayoclinic.com/health/low-sodium-recipes/RE00101

Mayo Clinic Balsamic Roast Chicken

Balsamic Roast Chicken
By Mayo Clinic Staff
http://www.mayoclinic.com/health/healthy-recipes/NU00366

Dietitian's tip: Balsamic vinegar has a dark color and rich flavor. Combined with a hint of brown sugar, this vinegar makes a sauce that's much healthier than traditional high-fat gravy.

Serves 6
Ingredients
1 whole chicken, about 4 pounds
1 tablespoon fresh rosemary or 1 teaspoon dried rosemary
1 garlic clove
1 tablespoon olive oil
1/8 teaspoon freshly ground black pepper
8 sprigs fresh rosemary
1/4 cup balsamic vinegar
1/2 teaspoon brown sugar
Directions
Preheat the oven to 350 F.
Rinse the chicken inside and out with cold running water. Pat it dry with paper towels.
In a small bowl, mince together the rosemary and garlic. Loosen the chicken skin from the flesh, and rub the flesh with olive oil and then the herb mixture. Sprinkle with black pepper. Put 2 rosemary sprigs into the cavity of the chicken. Truss the chicken.
Place the chicken into a roasting pan and roast for 20 to 25 minutes per pound, about 1 hour and 20 minutes. Whole chicken should cook to an internal temperature of 180 F. Baste frequently with pan juices. When browned and juices run clear, transfer the chicken to a serving platter.
In a small saucepan, combine the balsamic vinegar and brown sugar. Heat until warmed but don't boil.
Carve the chicken and remove the skin. Top the pieces with the vinegar mixture. Garnish with the remaining rosemary sprigs and serve immediately.

Dietary Content
Calories 290
Cholesterol 127 mg
Protein 44 g
Sodium 108 mg
Carbohydrate 4 g
Fiber 0 g
Total fat 11 g
Potassium 625 mg
Saturated fat 3 g
Calcium 80 mg
Monounsaturated fat 5 g

AHA -Salmon with Tomato-Basil Salsa

Salmon with Tomato-Basil Salsa

The fresh tomato-basil salsa will have you “hooked” on this delicious salmon dish. Rich in omega-3 fats, salmon is good for your heart as well as your taste buds.

Serves 4; 3 ounces salmon and 1/4 cup salsa per serving

Start to Finish: 25 to 30 minutes

Salmon
Cooking spray
4 salmon fillets (about 4 ounces each), rinsed and patted dry
3 tablespoons light mayonnaise
2 tablespoons chopped fresh basil
1/2 teaspoon garlic powder
1/2 teaspoon paprika

Salsa
6 ounces grape tomatoes
1/4 cup fresh basil
1 to 1 1/4 ounces sweet onion
1 tablespoon red wine vinegar

Preheat the oven to 375°F.

Lightly spray a shallow baking pan with cooking spray. Place the fish in the pan.

In a small bowl, stir together the remaining salmon ingredients. Lightly spread on each fillet.

Bake for 15 to 20 minutes, or until the fish flakes easily when tested with a fork.

Meanwhile, chop the tomatoes, basil, and onion. Put in a small bowl. Add the vinegar, stirring gently to combine. Spoon over or beside the cooked fish.

Cook’s Tip: Some produce areas indicate “sweet onions” and others specify certain types, such as Vidalia, OsoSweet, Maui, Walla Walla, or Texas 1015. As the term indicates, these onions are less pungent than most other onions.

NUTRITION ANALYSIS (per serving)
Calories 200
Total Fat 8.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.0 g
Monounsaturated Fat 2.0 g
Cholesterol 68 mg
Sodium 175 mg
Carbohydrates 5 g
Fiber 1 g
Sugars 2 g
Protein 26 g

Dietary Exchanges: 3 lean meat, 1 vegetable

This recipe is brought to you by the American Heart Association’s Patient Education program. Recipe copyright © 2008 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at heart.org/recipes.

AHA Smart Substitutions

Okay guys I couldn't get this one to transfer from the AHA website without being weird and illegible so I quickly digi-scrapped it. It is a couple of really great regular cooking ingredient substitutions for those of you trying to reduce fats, cholesterol's, etc. Please click on this one and take a look.

AHA Top 10 Healthy Cooking Tips

I know many of us are trying to eat healthier for various reasons so I logged onto the American Heart Association website (one we really trust in nursing) and am posting a few of their postings here so we can all access them quickly and easily.

AHA Top 10 Healthy Cooking Tips

1. Preserve the nutrients and colors in veggies. Cook them quickly by steaming or stir-frying.
2. Use herbs, vinegar, tomatoes, onions and/or fat-free or low-fat sauces or salad dressings for better health, especially if you have high blood pressure or high cholesterol.
3. Use your time and your freezer wisely. When you cook once, make it last longer by preparing enough for several other meals. Freeze it and have a ready-made healthy treat for the next time you are simply too tired to bother.
4. A smoothie can cover a multitude of needs. Throw a banana (you can keep them in the freezer for weeks) into your blender along with frozen berries, kiwi or whatever fruit is around, some orange or other juice, some fat-free or low-fat yogurt and protein powder. You can get 4–5 servings of fruit in one glass of yummy shake. Try getting your loved one to sip on a smoothie. It’s easy, cool, refreshing and healthy.
5. Prepared seasonings can have high salt content and increase your risk for high blood pressure. Replace salt with herbs and spices or some of the salt-free seasoning mixes. Use lemon juice, citrus zest or hot chilies to add flavor.
6. Canned, processed and preserved vegetables often have very high sodium content. Look for “low-sodium” veggies or try the frozen varieties. Compare the sodium content on the Nutrition Facts label of similar products (for example, different brands of tomato sauce) and choose the products with less sodium.
7. Prepare muffins and quick breads with less saturated fat and fewer calories. Use three ripe, very well-mashed bananas, instead of 1/2 cup butter, lard, shortening or oil or substitute one cup of applesauce per one cup of these fats.
8. Choose whole grain for part of your ingredients instead of highly refined products. Use whole-wheat flour, oatmeal and whole cornmeal. Whole-wheat flour can be substituted for up to half of all-purpose flour. For example, if a recipe calls for 2 cups of flour, try 1 cup all-purpose flour and 1 cup minus 1 tablespoon whole-wheat flour.
9. In baking, use plain fat-free or low-fat yogurt or fat-free or low-fat sour cream.
10. Another way to decrease the amount of fat and calories in your recipes is to use fat-free milk or 1% milk instead of whole or reduced-fat (2%) milk. For extra richness, try fat-free half-and-half or evaporated skim milk.

Chicken Apple Burgers!

This heart healthy meal is really tasty (in my opinion) and went over well with half of our family. Richard, myself and Katie all really liked it. Emma and Grandpa were not big fans.
If you leave off the apples, it tastes a lot like thanksgiving leftovers on a bun--with out the fat and calories. SO GOOD! FYI, Grandpa and Emma don't like "sweet meat."

The recipe was from Good Housekeeping's Website. Next to the recipe are the nutrition facts. They used a regular buns, I used light, whole wheat buns with half the sodium.

I spent about $10 probably less. It would have been more, but Macey's didn't have ground chicken. Instead I took frozen chicken breasts to the cheese grater. Saved a bundle and it worked just fine.

In the future, I'll use thinner apple slices and maybe just the patties and cranberry sauce.

Wednesday Night Denver Dinner Post

Vegitable, Chicken and Dumpling Soup (Try Carrie's on this site).

Green leaf salad with mangos and avacados.

Grapes and a glass of milk.

Chicken Vindaloo

I made this as the main dish for our Superbowl get-together. It is a classic Indian dish made with chicken and potatoes and served with Nan or over rice. It turned out okay but was a bit dry. I think in the future I will set the potato's and chicken aside once they are cooked through and then make a sauce/gravy with the remaining spice from the bottom of the pan using chicken stock or white wine to pour over the top when serving.

Chicken Vindaloo
3 1/2 tbl vindaloo paste
4 peeled diced potato's
1-1 1/2 lbs diced chicken, pork or beef (traditionally made with chicken)
1 onion minced
1cup water
6tbl vinegar
1 tsp salt

Heat 5tbl oil in the bottom of a pan, add potato's and brown/crisp. Remove from pan.
Add meat to the pan and brown in the remaining oil. Remove to a soup pot.
Saute onion in pan, add vindaloo paste and stir to combine.
Add water, vinegar and salt and stir to combine.
Pour hot onion/vindaloo liquid over chicken in soup pot and cook 30min over low heat.
Add potato's to pot, turn heat up to medium and cook 20-30min more or until potato's are cooked through.
Serve hot over rice or along side Nan (traditional Indian bread).

Crepes!

The crepes themselves were store bought.

The inside: yogurt (I used peach), bananas, kiwi, and grapes

The kids' favorite. instead of yogurt I used chocolate syrup
and on the inside was only bananas.

Fish Tacos

So I tried my hand at Fish tacos. I think it would have helped had I had them before.... Richard liked them though.

Tillapia is actually quite affordable when you realize that a lb of it is too much. I got small fillets each for .90 at Maceys grocery store. One fillet made 2 tacos. I cooked them in a skillet in canola oil and lemon juice.

I then diced tomatoes, green onion and cilantro with lemon juice (I forgot the limes and substituted) to make a peco type salsa.

So corn tortillas, lettuce, tillapia, peco, and topped with some cheddar cheese.

I'm going to try this way next time... Costa Vida fish tacos

By the way, my hubby did this video. :)

Wednesday Night Pitas

I cut up and cooked chicken breast in some olive oil and green onion and garlic powder.

When the chicken was cooked through, I added Parmesan cheese.

The veggies in the pita are: dark Romaine lettuce, cilantro, and tomato. I added a tiny sprinkle of finely shredded cheddar for color.



For Dessert we had these awesome pre-made crepes. I put yogurt, bananas, grapes and kiwi in them they were a big hit!

Helathy Tips from Lexi

It's cold and flu season and I know many of us are fighting cold after cold after cold. Especially with little ones in the house it can really help to give our immune systems all the help they can get. There are a lot of products and old remedies out there that claim they can help prevent and cure the common cold so I thought I'd add a post with a few I know work and a few I know don't. (As I am sick and frustrated right now and know some of you are as well!)

1. Many of you might remember your grandparents talk about taking in the vapors when they were sick to help with symptoms and purify the body. This old remedy is a keeper! Although it takes some updating, taking in the vapors was all about warm moist air to sooth the dried out skin and sinuses of the common cold. Today with modern day plumbing taking in the vapors is as easy as taking a nice hot bath or shower. The steam helps provide warm moist air to the sinus, throat and dry skin. It also helps break up mucus allowing us to cough it up or blow it out. If you have little ones instead of using the hot bath which can burn them, turn on the shower to high and let the bathroom get steamy, then go in with them and encourage them to breath deeply, cough and blow their noses or use the bulb syringe for infants. This will improve their breathing and help them, and you, get rest.

2. Today the shelves of our grocery stores and health food shops are filed with get well quick remedies including tonics and powders to swallow or drink. None of these will cure the common cold! Sorry guys, the common cold is a virus and unfortunately we have yet to find anything within the medical field to cure the common cold. Instead we have products that help us combat symptoms of the common cold including FDA approved Tylenol, Benadryl, Sudafed, NyQuil, DayQuil, etc.

3. If you are successfully managing your cold and flu symptoms with some of the products above but would like to help give your immune system a boost products such as Emergen-C and it's knock off counter-parts such as the Up & Up version I have photographed above are a great option. If you are well you can take this cold or hot to keep your immune system in shape. If you are ill try it warm as a soothing drink to help calm sore throats while giving you that extra boost.

4. The miracles of Zinc have been proclaimed for years and....this one is a keeper too! Recent research has shown that zinc can help maintain your immune system, prevent viruses from binding (which causes the common cold) and help the body get over a cold faster if taken every day during this time of year or whenever you know you will be in close proximity of large groups. The plus sides are it doesn't have any adverse side effects and can be found in many inexpensive products if you aren't a fan of taking pills. Examples of products zinc can be found in are emergen-c, halls vitamin lozenges, adult and youth multi-vitamins, and many store brand smoothies and juices!

5. The old tale that the best place for a sick individual is in bed isn't actually true. Although we do need extra rest when we are sick we also need to keep things moving when we are awake. Getting up and moving keeps your fluids moving too which helps the body process and get rid of the cold faster. This doesn't mean to push it too hard or stay at work when you know you shouldn't! It simply means that getting up to go for a walk, making a healthy meal and showering when sick are essential to the return of good health! So go ahead get out of bed and dance in front of the T.V. during the commercial breaks and keep that body movin'.

6. Grandma's advice to have chicken soup and oatmeal when sick are ...KEEPERS! Chicken soup has all the nutrients you need to keep the body fighting the cold at night while oatmeal is calming and filling to give your body energy to fight without an upset stomach during the day. For an extra kick pick up the oatmeal that has extra protein and calcium in it.

7. Drink your weight in water? Sorry this one is debunked. Although we do need to increase our fluid intake when we are sick we don't want to drink ourselves into a stupor. Go with the standard 8-10 glasses of water a day and then add soups, orange juice, milk, vegetables and fruit to increase your fluid intake further.

8. The old wives tale of slathering on the Vix-vapor rub and then walking out into the cold to open everything up is debunked! Don't do this no matter what you do! Vix vapor rub can be a great product, but the minute it is on you need to stay warm. Introducing cold to open pores really stresses the body and can actually make you sicker. Also, some of your grandparents may have eaten or added Vix to their teas, don't do this either as it can be very toxic and is considered a poison if ingested! If you want that open feeling in your chest via tea try drinking teas with mint or using mentholated throat drops from halls etc.

9. Taking copious amounts of Vitamin B and C is not always the safest way to go! Taking these vitamins individually is highly recommended right now by dietary and supplement consults BUT if you feel like you need extra vitamins especially the cold fighting duo of vit b and c don't start taking them individually without consulting your physician or pharmacist first! The best bet is usually to go with a low dose chewable vit c and a once a day multi-vit such as Centrum. If you are going to buy vitamins and have reviewed your current med list and health concerns with a doc of pharmacist I recommend Centrum, Nature Made or Kirkland as these are the only ones shown to be regulated at this time.

10. Tea and soup, tea and soup! Yep this one is a goody! If you tire of chicken soup or can't stand tea, don't worry! Any soup that sits well and tastes good to you is a good idea and as far as tea goes, warm soothing drinks are great BUT only if you'll actually drink them!

11. The theory that all adult meds can be cut to accommodate infants and children is not true! Although there are some over the counter medications that can be cut to accommodate children it is always best to go with a pediatric specific drug for example children's Tylenol or childrens benadryl. Follow the dosing on the back for safety and if you aren't sure or if you are dealing with an infant always consult a physician, nurse practitioner or pharmacist first! And NEVER give any form of asprin to a child without a direct order from a doctor!

Hope this helps some of you and if you have any other questions you've been wondering about just post in the comments section. If I don't know the answer I'll ask my pharmacist boyfriend or fellow nurses and physicians on my clinical days and reply back asap.

Peach Cobbler: Low sodium and Low cholesterol

1 package white cake mix
1 large can cut or diced peaches
3 tbs smart balance buttery spread
Ground cinnamon

Blend cake mix with undrained can of peaches. You can do it right there in your cake pan. If its still dry you can add a bit of water. Cut up Smart Balance and spread around on top and sprinkle cinnamon over top.

Cook at 375 till bubbly and golden brown



My Mom used to make this with real butter and it was SOOOOO good! I had no idea how diet friendly this was until tonight when I was frantically searching for something tasty for family night that my dieting hubby could enjoy.

Also, this was one of the first things my mom taught me to make that makes your home smell like you've been working a lot harder than you have.

Denver Sunday Night Dinner Post

We had a lovely square meal that included a fresh mixed green and dried fruit salad with a home made vinaigrette dressing; mashed potato's; steamed broccoli and braised short ribs. Sorry no pictures on this lovely meal but in truth we were being poor college students and ate at my folks house. Thank you parents and grandparents for understanding our lack of income and letting us come over for dinner :-) !!

I found this on WebMD of all places...

15 Fresh Brown Bag Lunch Ideas

1. Pasta Lover's Lunch Salad. Pack a cold pasta salad and a plastic fork, and your pasta lover will love you, too! Make your salad with lean meat or low-fat cheese (so it has some protein), lots of vegetables to boost fiber and nutrition, and use a whole-grain blend pasta, like Barilla Plus. Then just drizzle some light vinaigrette over the top and toss.
2. Pita Pocket Sandwich. Pack your whole-grain pita pocket with chicken Caesar salad, or any other lean meat or cheese filler mixed with vegetables and dark green lettuce.
3. The Fruit and Cheese Plate Special. Make crispy cracker sandwiches with whole-wheat crackers, slices of assorted cheese, and lean meats. Don't forget the fruit, which goes nicely with the cheese and adds fiber and nutrition.
4. Peanut Butter Fun Pack. Pack 1/8 cup of natural-style peanut butter, along with a plastic knife or spoon, wheat crackers, and celery sticks, and you have a peanut butter fun pack!
5. Bagel With Cream Cheese, Please. Bagels are a wonderful foundation for hardy sandwiches that stand up to being in a backpack or locker all morning. You can toast a bagel in the morning and simply spread some light cream cheese in the middle. Or make a bagel sandwich with, say, a little light cream cheese, some turkey, and cranberry sauce, then top it off with alfalfa sprouts or Romaine lettuce.
6. Carry a Cobb Salad. Plastic containers can hold the makings of a delicious salad lunch. Fill it with chopped green lettuce, chopped hard-boiled egg, light cheese, and/or lean ham. You can buy packets of light dressing, or just use extra packets of light salad dressing left over from your last trip to the fast-food chain.
7. It's a Wrap! Wraps are a nice change of pace from the usual sandwich. Use one of the new higher-fiber tortillas, like the multigrain flour tortillas available in most supermarkets. Then fill 'er up with chicken Caesar salad or assorted lean meats, cheese, tomato, sliced onion, shredded Romaine lettuce, and light dressing. Just roll it up and wrap in foil.
8. Noodle Soup Cups. Many schools offer a hot water dispenser so kids can add hot water to packaged noodle soup cups. Some brands are higher in sodium and fat, and lower in fiber than others. Check out the options in stores like Whole Foods or Trader Joe's.
9. Veggie Sushi. Not all kids will go for this one, but there are some out there who really like seaweed-wrapped sushi rolls. You can now buy pre-made sushi at many supermarkets, too. Choosing the veggie-filled sushi means there's no chance the sushi will get a little "fishy" while it's in your kid's backpack.
10. Toss Some Taco Salad. If taco salad is a favorite, you can pack the meat mixture tossed with the shredded cheese, tomatoes, and chopped Romaine lettuce in a plastic container. At lunchtime, your child can add crunchy, reduced-fat tortilla chips and a little light dressing.
11. Fried Rice Can Be Fun. When made with eggs or chopped lean ham and lots of veggies, cold fried rice can be a satisfying noontime treat. Make your own, or plan on leftovers the night before if you're ordering from a restaurant.
12. Talk About Taquitos. I started doing this last year, and it seems to have stuck with my girls. I pop some Bean and Cheese frozen Taquitos from Whole Foods into my toaster oven in the morning, then let them cool. Then, I wrap them in foil and make sure they stay cool by packing a frozen juice box or small water bottle. By noon, they are cold, fun finger food.
13. BBQ Chicken Sandwich. Your child can assemble a yummy BBQ grilled chicken sandwich fresh at lunchtime. Just pack a grilled, boneless, skinless chicken breast (you can make it in your indoor grill the night before) with some lettuce and sliced tomato in one baggie, and a whole-wheat bun in another. Add a packet of BBQ sauce to the lunch bag, and it's good to go.
14. Meal Muffins. Certain types of muffins work as a lunch entrée. If you bake them over the weekend and keep them in the freezer, you just have to pull one or two out in the morning. By lunch, they are nicely chilled and ready to eat. Try ham and cheese muffins, Mexican Cornbread muffins, or quiche muffins (quiche filling, baked with or without crust in a muffin pan).
15. Turkey Jerky. You can round off a lunch packed with fruit, vegetables, and maybe trail mix or crackers by adding some high-protein turkey jerky. I found a turkey at Trader Joe's that is made without nitrites, MSG, or artificial ingredients, and the turkey is raised without added hormones. Can't argue with that. A 2-ounce serving of turkey jerky contains: 120 calories, 22 grams of protein, 12 grams of carbohydrate, 540 milligrams of sodium, and 20 milligrams of cholesterol.