Posts filed under 'Weight Loss'
It is the dish you have all been waiting for…dessert! A Holiday dinner is not complete without the finishing course. Because we are trying to avoid the extra Holiday weight gain, it is nice to have healthy options for that special dessert treat! Enjoy!
Candy Cane Peppermint Mousse
Serves: 8 Serving Size: 1/4 cup Calories: 80 Fat: 1
1/2 cup Granulated sugar
4 Egg whites, large
3 cups Fat free Cool Whip, thawed
2 tsp Peppermint extract
Optional Red food coloring
8 Peppermint candies, crushed
Separate egg whites into a medium sized mixing bowl. Let eggs come to room temperature. (Discard egg yolks.)
Beat room temperature eggs on high, gradually adding sugar, until stiff peaks form.
Gently fold Cool Whip into beaten egg whites, along with peppermint extract.
For a candy cane appearance, swirl in red food coloring. Do not mix until all mousse is completely red.
Garnish with peppermint candies.
Refrigerate or freeze for about 2 hours before serving.
December 17th, 2007
Herb Roasted Pan Seared Beef Tenderloin
Serves: 4 Serving Size: 1 Filet Calories: 190 Fat: 9
4 4 oz. Beef tenderloin filets, fat removed
1 tbsp Thyme, fresh , chopped
1/2 tsp Sea Salt
1 tsp Black pepper, ground
1 tsp Olive oil
Heat oil in large saute pan.
Season each filet with thyme, salt and pepper.
Place each filet in hot pan and sear each side until it has a nice crust. Cook to desired doneness. If a well done center is desired, finishing the filets in the oven will help prevent a burned outer crust.
Serve with your favorite vegetable and starch!
Cremini Mushroom & Shallot Demi
Serves: 6 Serving Size: 2 oz. Calories: 40 Fat: 1
2 cups Cremini mushrooms, sliced
1/2 cup Shallots, diced
1 cup Beef broth, or stock
1/2 tsp Sea salt
1/4 tsp Ground black pepper
1/4 tsp Garlic, fresh, minced
1 oz. Brandy (optional)
Preheat saute pan. Spray with non-stick cooking spray.
Saute shallots, garlic and mushrooms until mushrooms are slightly soft. Add beef broth, salt and pepper. (Add brandy here if using.)
Let sauce cook down a little bit.
Serve warm over beef tenderloin or over your favorite mashed potatoes.
Garlic Mashed Potatoes
Serves: 4 Serving Size: 1/2 Cup Calories: 80 Fat: 1
2 large Potatoes (Russet or Yukon Gold), diced
1 oz. Fat-free cream cheese
1/2 tbsp Fresh garlic, minced
To taste Ground pepper
1/4 tsp Sea salt
1/4 cup Skim milk
1 tbsp Butterbuds
Bring pot of water to boil. Place potato chunks in water. Boil until potatoes are fork-tender. Drain.
Transfer potatoes to a deep bowl and whip with an electric mixer.
Add remaining ingredients (excluding milk) and whip until smooth. Add milk as needed to create a nice texture.
Honey Glazed Carrots
Serves: 4 Serving Size: 1/2 cup Calories: 46 Fat: 0
2 cups Carrots, peeled, sliced
1 1/2 tbsp Honey
Preheat saute pan.
Add carrots and water and cook on medium heat until carrots are fork-tender.
Drain water out of pan.
Drizzle one teaspoon of honey over carrots and toss in a small bowl to completely cover carrots.
Enjoy!
Now that we have covered an appetizer, soup and main course…we have DESSERT! Stay tuned Monday for the last recipe from this Holiday Special.
December 14th, 2007
As promised, a delicious holiday soup recipe that you can serve before or with your meal. H3I’s Roasted Butternut Squash Soup is filled with nutrients and is low in calories too! Make use of the seasonal vegetables with this tasty treat.
Roasted Butternut Squash Soup
Serves: 6 Serving Size: 1/2 cup Calories: 50 Fat: 1 gram
1 Butternut squash
1 cup Chicken stock, low sodium
1/4 cup Apple Juice
1/2 Onion, diced
1 Celery stalk, washed, diced
1 Carrot, peeled, washed, diced
1/8 tsp Cinnamon, ground
1 tbsp Butterbuds
Preheat oven to 350 degrees F.
Cut butternut squash in half, place in baking pan with 1/2″ of water.
Bake in oven for about 30 minutes. Let cool slightly, then peel off skin.
In a medium pot, saute carrots, onions and celery.
Add roasted squash to pot and mix well.
Place vegetables into a blender and puree until smooth.
Return back to pot and remaining ingredients and let simmer on low for about 15 minutes to let the seasonings marinate.
Serve warm before your favorite course.
Stay tuned tomorrow for the main course!
December 13th, 2007
This holiday season maintain your healthy lifestyle by preparing tasty and classic foods that are light and healthy too. Since it just wouldn’t feel like the holidays without all the traditional items, the following recipes will show you how to modify your favorites so you can enjoy all the great taste with none of the guilt. There’s no reason this time of year can’t be fun and healthy!
This Holiday Recipe special comes straight from this month’s newsletter. Stay tuned tomorrow for the another great holiday recipe!!
Spinach Artichoke Dip
Serves: 6 Serving Size: 1/2 cup Calories: 120 Fat: 3 grams
10 cups Spinach, trimmed, fresh
2 cups Artichokes, quartered
4 oz. Fat free cream cheese
1/2 cup Parmesan cheese
1/2 cup Shallots, diced or white onions
2 tsp Garlic, fresh, minced
1/2 cup Skim milk
To taste Sea salt
Preheat oven to 350 degrees F.
Heat up large saute pan with non-stick cooking spray. Saute shallots and garlic. Add cleaned spinach, artichokes, cream cheese, skim milk and salt. Mix well with wire whisk or rubber spatula.
Place mixture in small casserole dish and top with parmesan cheese. Bake until parmesan has a golden color.
Serve warm with pita chips.
Enjoy! Next up….Soups!
December 12th, 2007
Is your hometown on the list? Number one was Memphis, TN, with a 34% obesity rate, which is over the national average.
See where your city landed in this slide show.
Unfortunately, obesity affects over one third of the American population and does not discriminate between race, ethnicities, socioeconomic status or gender. The causes, researchers say, are numerous; which include a diet rich in calories and low nutrients, sedentary lifestyle and bad habits. Not only does this epidemic have many causes, but also brings major costs. Costs associated with obesity are as much as $93 billion to the nation’s medical bill each year, with over 112,000 people losing their lives due to obestiy related diseases. These include Type 2 diabetes, heart disease and cancer.
Forbes magazine collected data from the 2006 CDC reports on Body Mass Index (BMI) collected through phone interviews with those in metropolitan areas. Not only are larger metropolitan areas affected by obesity, but small rural towns struggle as well. For the survey purposes, only larger cities were questioned.
So how do we fix this national problem? Experts recommend a community wide lifestyle change, with a healthier diet, increased physical activity and environments that promote exercise.
Visit entire article here.
December 11th, 2007
According to the Centers for Disease Control and Prevention (CDC), the levels of obesity in American adults is at a temporary stand still. About 33 percent of adult men and 35 percent of adult women in the U.S. were obese in 2005-2006. That equals to more than 72 million people!! Even though these rates were slightly higher than the previous year, the numbers were not considered statistically significant.
In general, the obesity rate in US adults has been climbing from 15 percent in 1980. Since then there have been occasional plateaus.
According to the new reports, the obesity rates were most common in adults age 40 to 59. Within this age group, racial disparities were found with obesity rates at 39 percent in white women and 51 percent in Mexican-American and African American women. However, there were no racial or ethnic disparities found within the male population.
The report also showed that at least one third of obese adults had not been told by a doctor or health care provider that they were overweight.
Source: CNN.com and the Centers for Disease Control and Prevention
November 29th, 2007
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