Grilled Turkey Burgers with Avocado

Another low-sodium recipe in my little mini-series of DASH-friendly dishes:  grilled turkey burgers with avocado.  Again, I utilized the salt-free seasoning to add flavor without sodium to our meat.  I decided to top with some avocado slices in place of traditional burger condiments that are higher in sodium (and I'm just obsessed with adding avocado to everything these days).  If you decide to opt for ketchup, look for low-sodium and low-sugar varieties to keep with the heart healthy diet plan.  Here's how Mama makes it:

Grilled Turkey Burgers with Avocado

Ingredients:  makes three 1/3 lb. burgers, 9 WW pts each
- 1 lb. ground turkey
- 1/3 c. chopped onion
- 1 1/2 t. salt-free seasoning blend**
- 3 reduced-fat buns
- 1 avocado, sliced or mashed

**salt-free seasoning blend
- 2 T. black pepper
- 1 T. cayenne pepper (feel free to use less or leave it out if you want a milder version
- 1 T. paprika
- 1 T. onion powder
- 1 T. garlic powder
- 1 T. parsley
Mix together, store in a spice jar, use in place of salt on your favorite foods!

Baked Cilantro Lime Chicken

Every now and then, I get an excuse to combine my passion (cooking) with my profession (pharmacist).  This summer, I got the opportunity to help my summer intern with a project relating to the DASH diet (dietary approaches to stop hypertension), a low-sodium/low-saturated fat diet aimed at helping people lower their blood pressure by making changes to their eating habits.  As a part of her project, she and a partner made and handed out a salt-free seasoning blend designed to be used in place of salt.  They encouraged patients to replace their salt shaker with this seasoning blend, in the hopes that they could cut some salt out of their diet, while still eating flavorful foods.  Before her final presentation coming up, I offered to design a couple recipes using the salt-free seasoning blend that she could distribute along with it.  The first in this series, this baked cilantro lime chicken is the perfect compliment to the DASH eating plan.  Here's how Mama makes it:

Baked Cilantro Lime Chicken

Ingredients:
- 2/3 c. nonfat plain Greek yogurt
- juice of 1 lime
- 1-2 T. salt-free seasoning blend **
- 2 T. fresh cilantro
- 1 lb. boneless, skinless chicken breast, cut into halves (about 4 oz. each)
- 4 to 6 sheets of  foil
makes 4 servings, 4 WW pts each

**salt-free seasoning blend
- 2 T. black pepper
- 1 T. cayenne pepper (feel free to use less or leave it out if you want a milder version)
- 1 T. paprika
- 1 T. onion powder
- 1 T. garlic powder
- 1 T. parsley
Mix together, store in a spice jar, use in place of salt on your favorite foods!



Directions:

1.  Preheat oven to 350 degrees.  In a small bowl, combine yogurt, lime juice, spice blend, and cilantro.  Whisk until smooth.

2.  Place 4 oz. chicken on each piece of foil.  Coat both sides with yogurt sauce.  Gather foil loosely around chicken and fold over to seal.

3.  Place foil packets on a baking sheet; bake at 350 degrees for 25-30 minutes.

4.  Using oven mitts, open foil (carefully, there will be steam).

5.  Broil chicken on foil until lightly browned and cooked through, about 7-10 minutes more.

printable recipe

Enchilada Pie

Here's the latest recipe in my endless stream of enchilada-esque dishes.  I'm a bit obsessed with them, if you haven't figured that out.  But, I'm also very aware of the fact that though delicious, they aren't always so healthy, so here's another attempt at making them a little healthier (makes 6 servings, 7 WW points each). Here's how Mama makes it:

Enchilada Pie

Ingredients:
- 2 whole wheat tortillas
- 1 can fat free refried beans
- 1 c. + 2 T. shredded reduced fat Mexican-style cheese
- 1 c. cooked brown rice
- 1 c. yellow corn, drained
- 1 can pinto beans, rinsed and drained
- 4 oz. can chopped green chili peppers
- 2 scallions, white and green parts, chopped
- 3/4 c. fat free sour cream
- 1/2 t. chili powder
- 1/4 t. cumin
- 1/2 t. salt
- 1/4 t. black pepper
- 1 c. canned red enchilada sauce

Watermelon Orzo Salad with Spinach & Feta

Here's a fresh summer dish inspired by one that we had on the 4th of July.  Fresh watermelon atop orzo and baby spinach, topped with basil and feta cheese.  An odd combination?  Maybe.  But it tasted so fresh and looked so pretty.  I decided to try my hand at it this weekend for brunch with some friends.  I must say, it was awesome!  (Even if Michael didn't approve of salad for brunch...)  Here's how Mama makes it:

Watermelon Orzo Salad with Spinach & Feta

Ingredients:
- 3/4 c. orzo (uncooked measure)
- 3 cups watermelon, diced
- 1/2 c. feta, crumbled
- 1.5 T. olive oil
- 2 T. fresh basil, thinly sliced
- 1/4 t. freshly ground pepper
- 1 t. salt
- 2 c. packed baby spinach



Directions:


1.  Cook orzo according to package directions.  (Bring salted water to boil, add pasta and boil for about 8 minutes.)  Drain and rinse with cold water, then add 1 T. olive oil and half the salt and pepper.  (I made this up the night before and stored in the fridge overnight.)

2. On a large plate or platter, spread spinach in an even layer.  Top with cooked orzo, then diced watermelon.  Sprinkle with feta.

3.  Slice the basil and sprinkle over the watermelon, then drizzle with remaining 1/2 T. olive oil.  Season with salt and pepper, to taste.  Makes about 6 servings, 3/4 c. each, 5 WW pts.

printable recipe

Kale Chips

As I've mentioned before, my baby is now absolutely crazy about kale chips.  And by kale chips, I mean pieces of kale that have been washed, dried, tossed in olive oil and salt, then baked until dried and crispy.  It's that simple, but soooo good!  And don't tell Peanut, but it's super healthy, too!  Thanks again to my friend Brittany for introducing us to another favorite tasty snack.  Here's how Mama makes it:

Kale Chips

Ingredients:

- 1 bunch kale; chopped, washed, and dried (I used some pre-wahed bagged kale leftover from making soup)

- 1 T. olive oil

- 1 t. salt, or to taste (or try other spices, like seasoned salt, garlic, or cayenne)

12 Weight Watchers Essentials

As I've talked about in past posts, I used Weight Watchers online to lose the baby weight after Annalyn was born.  I found it incredibly simple, educational, and healthier than most fad diet plans.  It taught me about portion control, choosing healthier snacks, and recognizing not only what, but also why I was eating (boredom, upset, etc. vs. actual hunger).  After 2 months of following the plan, I was back to my pre-pregnancy weight, and a few months later I was about 10 lbs. less than that.  Between the online tools, recipes, and even iPhone apps, it was very easy to track what I was eating and learn more about choosing healthier alternatives.  Eventually I got to where I didn't even need to track my daily points because I'd made so many wonderful changes that it was second nature to eat healthily. It definitely made me a believer.

Then came and holidays and like a lot of people, I let my diet get a little less healthy.  Between all the travel, stress, and deaths of loved ones in the next few months, I pretty much went back to eating anything and any time.  I planned Annalyn's meals perfectly, but my own seemed more of an afterthought, usually some sort of comfort food involving lots of cheese (probably my biggest weekness). 

some of the many tools on the iPhone app

 



With just 5 weeks until my little brother's wedding, I finally found the motivation I needed to recommit to my healthy diet plan.  I rejoined WW and was very excited to see that they actually saved all my recipes/favorites/etc., including the recipes I entered on my own (the online tools include a recipe builder which is perfect for me!).   After only a week, I'm 5 lbs. down and feeling better already. 

In honor of my recommitment to a healthier diet, here's some of my WW essentials:

1.  Nonfat Greek Yogurt - This stuff is great when it comes to remaking recipes.  Use it in place of sour cream, mayonnaise, dressing, and more.  This lightened up chicken salad is proof of it's magic. (
about 3/4 c. served in whole wheat pita pocket is around 6-7 WW points, depending on type of pita, etc)  Just this weekend, I used it in a red potato salad that's only 4 pts per serving (coming soon!) along with this baked Dijon dill chicken at only 3 pts per 4 oz. piece of chicken.

2.  Salsa with veggies - Salsa is a great WW snack, especially when eaten with carrots/snap peas instead of chips.  I made up a big batch of this restaurant style pineapple salsa to have on hand.  2 pts for 1/2 c. salsa and 1 c. carrots/snap peas.

3.  Fat free evaporated milk - This can be used in place of cream in recipes such as this corn chowder (9 pts per serving) and this slow cooker mac 'n cheese.

 

4.  Fresh Vegetable Soup - Here's a recipe no WW can do without!  Full of fresh veggies and flavor, this soup is only 2 pts per cup or 3 pts for 2 cups.  I just made a big batch and put in mason jars in the fridge.  Half the battle is having healthy food available when the hunger strikes!  If you don't buy it, you won't eat it and vise versa, right?  Even Peanut loved this nutrient-packed dish.

5.  Fat free Cool Whip, low-fat yogurt, and sugar free pudding mix - with these three things you can make all kinds of concoctions to suit any sweet craving.  Experiment with different flavors of yogurt and pudding mixes, or add in some fruit or mini-chocolate chips (another tip:  using the mini's allows more chocolate flavor by using less!).  This was one of the start-up tips Shawna gave me, so it's been tried several times between the two of us!

6.  Overnight Refrigerator Oatmeal - I prefer steel cut, but Michael likes rolled oats - either one works fine.  I love that I can make us a filling, low-fat breakfast the night before, pop it in the fridge, and easily heat it up in the morning.  My general formula is: 1/4 c. oats, 1/4 c. skim milk, 1/4 c. low-fat yogurt, 1-2 t. ground flax, 1/2 t. cinnamon.  (for Michael:  1/2 c. rolled oats, 1/2 c. milk, 1/4 c. yogurt, 1/2 t. cinnamon)  The next morning, add in fruit, a tablespoon of jam, or whatever else you like in your oatmeal.  Having a filling breakfast helps me get to lunch without a snack.  7 pts well spent!

7.  Banana Chocolate Oatmeal Cookies - A recent addition to my list, I found this recipe on Pinterest and was surprised with the results.  Mash 2 ripe bananas, add 1 c. rolled oats, 1/2 c. mini chocolate chips, and 1 t. cinnamon.  Mix well and bake for 15-20 minutes at 350 degrees.  Makes about 16 cookies, 2 pts each or 3 pts for 2 cookies.  Because sometimes you just need some chocolate!

8.  Snack sized Ziplock bags - Not a food exactly, but these are great for portion controlled snacks.  One of the biggest parts of WW is actually measuring portion sizes, not guessing.  For instance, I'm in love with these edamame crisps from Trader Joes.  So, I measure out portion sizes in these bags and write the point total on each.  Ready to grab healthy snacks = setting yourself up to succeed!

9.  Fresh fruit & veggies - This might be a no-brainer, but fresh fruit, veggies, and salads are all great for WW diet plans and healthy diets in general.

10.  Natural or homemade applesauce - With the natural sweetness of apples, there's no need to add sugar (cinnamon, sure, but sugar, no).  Add this to oatmeal, eat on its own or topped with granola for a low point snack or breakfast.

11.  Diced tomatoes - Stock your pantry with a few cans of these - they are zero points and make a great base for sauces, soups, and casseroles.

12.  WW Ice Cream Candy Bars - Now I don't usually buy too much of the actual WW food products, simply because they are somewhat expensive and I make most of our meals.  But these are outstanding!  They taste just like the Snickers ice cream bars and at only 4 pts per bar, they are a semi-guilt free treat.