Sunday, January 24, 2010

healthy recipes

If you are trying to healthy for the new year, here are some awesome, easy healthy ones I got off the internet.

Cinnfull Apple Fruit Salad Recipe

This fresh fruit salad recipe has a traditional creamy cinnamon apple flavor, without the high calories, fat and sugar of most cinnamon apple desserts.

  • 4 crisp sweet apples

  • 2 bananas, sliced thin

  • 2 sweet pears

  • ½ cup raisins

  • 1 cup unsweetened apple juice

  • 1 cup plain low-fat yogurt

  • ¼ tsp. lemon juice

  • 1 tsp. vanilla extract

  • ½ tsp. cinnamon

  • Sliced roasted almonds (optional)
  1. Pour raisins into juice and refrigerate overnight. Also refrigerate all uncut fruit overnight.

  2. Chop fruit shortly before serving and mix in large bowl.

  3. Fold in yogurt, lemon juice, apple juice with raisins, vanilla and cinnamon.

  4. Sprinkle each serving with sliced almonds.
Yields: about 9 cups.

Calories: about 135 per cup (add 45 calories for 1 Tbs. sliced almonds).

Fresh and Tangy Fruit Salad Recipe

This light and refreshing fruit salad is great all by itself (or sprinkled with walnuts) at breakfast or any other time you want a fresh and tangy taste treat.

  • 3 medium red or pink grapefruits, peeled and sectioned

  • 3 medium crisp sweet apples

  • 2 sweet pear

  • Chopped walnuts (optional)
  1. Cut fruit and mix in large bowl.

  2. Refrigerate until ready to serve.

  3. Top each serving with chopped walnuts.
Yields: about 9 cups

Calories: About 90 per cup (add 50 calories for 1 Tbs. chopped walnuts)

A healthy version of KING RANCH CASSEROLE (a mexican dish)


  • 1 1/2 cups reduced-sodium chicken broth
  • 1 cup nonfat milk
  • 1/2 cup all-purpose flour
  • 1/2 cup nonfat plain yogurt
  • 1 14-ounce can diced tomatoes, drained
  • 1 4-ounce can chopped green chiles, drained
  • 1/4 cup chopped fresh cilantro, or parsley
  • 1 tablespoon chili powder
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 1/2 teaspoons canola oil
  • 1 large onion, chopped
  • 1 red or green bell pepper, diced
  • 2 cloves garlic, minced
  • 2 cups diced cooked skinless chicken
  • 10 corn tortillas, cut in quarters
  • 1/2 cup shredded reduced-fat Cheddar cheese


  1. Preheat oven to 375°F.
  2. Bring broth to a simmer in a medium saucepan. Whisk milk and flour in a small bowl until smooth. Add to the broth and cook over medium heat, whisking constantly, until thickened and smooth, about 3 minutes. Remove from the heat and stir in yogurt, tomatoes, chiles, cilantro (or parsley), chili powder, oregano and cumin. Season with salt and pepper.
  3. Heat oil in a large nonstick skillet over medium-high heat. Add onion, bell pepper and garlic; cook, stirring occasionally, until tender-crisp, about 3 minutes.
  4. Line the bottom of a shallow 3-quart baking dish with half the tortillas. Top with half the chicken and half the onion mixture. Spoon half of the sauce evenly over the top. Repeat layers with remaining tortillas, chicken, onion mixture and sauce. Sprinkle with Cheddar. Bake until bubbly, 25 to 30 minutes.


Per serving: 301 calories; 5 g fat (1 g sat, 2 g mono); 44 mg cholesterol; 38 g carbohydrates; 25 g protein; 6 g fiber; 458 mg sodium; 400 mg potassium.

Nutrition Bonus: Vitamin C (90% daily value), Selenium & Vitamin A (30% dv), Calcium (20% dv), Iron (15% dv).

2 1/2 Carbohydrate Serving

Exchanges: 2 starch, 1 vegetable, 2 lean meat, 1 fat

Black Bean-Smothered Sweet Potatoes


  • 2 medium sweet potatoes
  • 1 15-ounce can black beans, rinsed
  • 1 medium tomato, diced
  • 2 teaspoons extra-virgin olive oil
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon salt
  • 2 tablespoons reduced-fat sour cream
  • 2 tablespoons chopped fresh cilantro


  1. Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425ºF until tender all the way to the center, about 1 hour.)
  2. Meanwhile, combine beans, tomato, oil, cumin, coriander and salt in a medium microwave-safe bowl; microwave on High until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.)
  3. When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro.


Per serving: 351 calories; 7 g fat (2 g sat, 4 g mono); 6 mg cholesterol; 61 g carbohydrates; 11 g protein; 12 g fiber; 468 mg sodium; 541 mg potassium.

Nutrition Bonus: Vitamin A (450% daily value), Vitamin C (45% dv), Iron (15% dv).

3 Carbohydrate Serving

Exchanges: 3 1/2 starch, 1/2 vegetable, 1 very lean meat, 1 fat

Saturday, January 2, 2010

Just a mundane day...

Upon hearing about how blogging is so awesome and fun, I decided to start my own blog stories! How fun, right! I would like to share all the useless info, daily activities and rituals of my really, like REALLY interesting life.  So here it is:

Jan. 2 2010:
This morning: I went to work today! (yay!) I work at the William Henry Salon in Belmont. I'm a stylist and I love what I do!  I am always learning something new about hair and make-up.  And I love sharing what I know so feel free to ask me questions or book an appointment with me anytime you want.

This afternoon:  Wendy and Daniel decided to come over to our house and watch the Blindside! (no, we did not burn it, ourselves. Someone gave it to us for a gift.) Wendy was looking radiant, she came to visit me at the salon today and we changed her hair from red to dark brown. (I know, enough about hair but I was super excited about it.)  So we all watched the movie but the sound was skipping and it was getting on my nerves so I played games on my iphone instead. 
When they left, I suddenly had the epiphany that I would start my own blogging!  Randall begged and pleaded with me, scared that I would put too much info on here, like how many bowel movements I had today. lol, well Randall not today..... not today.