Go Greek…with yogurt that is!

Just like unsweetened applesauce can be used as a lower calorie and fat alternative for oil in many baked goods, Greek yogurt is a superstar substitute for a wide variety of dishes!

Greek yogurt can be subbed for mayo and sour cream in most dishes. With about 100 calories,  18 grams of protein, 0 grams of fat, and only 7 grams of sugar in 6 oz, it’s a no-brainer as a replacement for sour cream coming in at about 360 calories, 5 grams protein, and 35 grams of fat (22 of which are saturated) per 6oz! And mayo… Well, in a 6 oz serving, we’re talking 1,020 calories, 0 grams protein, 113 grams fat ( 17 of which are saturated).  So next time your looking to make a creamy concoction- Go Greek!

 

Here are a few quick ideas:

Five-minute Five-Layer Mexican Dip

1 can fat-free vegetarian refried beans

1 ripe avocado

1 Roma tomato, diced

1 6oz container 0% fat plain Greek yogurt

1/2 cup of your favorite salsa

1/4 shredded  reduced fat Mexican cheese

1  tsp garlic powder, divided

1  tsp onion powder, divided

1/4 tsp ground cumin

1/4 tsp black pepper

 

Directions:

1) mix refried beans with 1/2 tsp each garlic and onion powder, and cumin. Spread evenly into 8×8-inch glass dish ( or similar size)

2) in a small bowl, mash avocado with remaining spices using a fork. Gently stir in tomatoes. Layer avacoado-tomato spread over beans.

3) Using a spoon, evenly spread Greek yogurt over beans and avocado. Next, layer with salsa and top with shredded cheese.

4) Enjoy served with tortilla chips, fresh veggie sticks, or whole wheat pita wedges.

 

Greek Yogurt Pops:

1 cup 0% fat free Greek yogurt

3 tb honey

1/2-1 cup frozen berries or cut fruit

 

Directions:

1) Combine yogurt with honey.Fold in fruit.

2) Pour into small paper cups or Popsicle molds. Insert Popsicle stick. Freeze 4-6 hours.

3) Enjoy!

 

Greek yogurt can be used in homemade creamy salad dressings, devilled eggs, pasta or potato salads, cream based sauces or soups, or used to top your favorite Mexican dishes. With one easy switch, you can cut calories, forgo fat, and pump up the protein- all without sacrificing flavor!

 

 

 

 

Blow-your-mind Bison Mealoaf

Try this twist on classic meatloaf. Using bison instead of ground beef, and veggies to provide extra fiber…delicious!

Bison Meatloaf

Print recipe
Bison Meatloaf
Serves 8
Prep time 10 minutes
Cook time 1 hour, 30 minutes
Total time 1 hour, 40 minutes
Meal type Main Dish
Misc Child Friendly, Freezable, Pre-preparable, Serve Hot
Website caloriecount.com
Ground bison is a great alternative to ground beef to cut back on fat. Adding extra veggies to meatloaf helps provide more fiber, without sacrificing flavor or texture!

Ingredients

  • 1 lb lean ground bison
  • 1 cup shredded zucchini
  • 1/2 cup shredded carrots
  • 1/2 cup skim milk
  • 1/2 cup whole grain bread crumbs
  • 1 egg white
  • 1/2 teaspoon salt
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon dried parsley
  • 1/4 teaspoon pepper
  • 1/4 cup grated Parmesan cheese
  • 1/2 cup low sodium tomato puree

Directions

Step 1
1.Grate carrots and zucchini.
2.Combine all ingredients in large bowl. Pack into a sprayed loaf pan.
3.Bake at 350 for 1 1/4 - 1 1/2 hours, until cooked thoroughly.
4.Spoon tomato puree over the top during the last half hour of baking.
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Whoa for Walnuts!

Do you know about all of the wonderful health benefits walnuts can offer?

If not, its going to make you go “Whoa!”

In moderation, and as part of an overall balanced diet, walnuts can provide:

-Omega 3 fatty acids- per one ounce of walnuts, there is about 2.5 grams of alpha-linolenic acid (ALA). Per ounce, walnuts offer the MOST ALA compared to other nuts.

– A plethora of PUFA’s (polyunsaturated fatty acids)- ideally between 20-35% of your energy needs will come from fats. Of course, the more MUFA’s (monounsaturated fatty acids) and PUFA’s better! Each ounce has 2.5 grams of MUFA’s and 13 grams of PUFA’s!

-4 grams of protein- giving you a boost of lean and mean muscle building power!

-2 grams of fiber- keeping you full and focused!

– An abundance of antioxidants: one study comparing 1113 different foods ranked walnuts as second place. Another study determined that walnuts have 10 different antioxidants. With more phenols (an antioxidant) than a glass of wine, walnuts are real good at fighting free-radicals!

-Melatonin- the hormone that helps you melt into your pillow at night. Melatonin helps regulate sleep an wake cycles, allowing you to get the rest you need to conquer the day!

Walnuts have been shown to help prevent cardiovascular disease, aid with weight management, slow down cognitive decline, and possibly assist with diabetes self management. Of course, walnuts aren’t a cure-all, but as a tasty and nutrient-packed nut, walnuts deserve a “whoa”!

Try adding walnuts to salads, a homemade trail mix, sprinkled on top of a greek yogurt, or in your favorite baked good for an extra bit of nutrients!

 

Spring is here! Add some green to your meal!

Are you looking for some green to add to your favorite Easter or Passover meal?  Here’s a healthy and lower calorie dish that has both lean protein from eggs, and fiber from zucchini to help balance out your meal! Try others variations, like adding bell peppers, scallions, or sliced mushrooms to boost your veggie intake even further!

Zucchini Souffle

Print recipe
Zucchini Souffle
Serves 8-10
Prep time 15 minutes
Cook time 1 hour
Total time 1 hour, 15 minutes
Meal type Appetizer, Main Dish, Side Dish
Misc Child Friendly
This is a super easy and healthy way to incorporate vegetables and protein into your meal, when you already have plenty of grains/straches to choose from! Try variations, such as bell peppers, sliced mushrooms, scallions, or cherry tomatoes to add some extra veggies. Get creative with seasonings to tailor to your taste buds!

Ingredients

  • 1 small onion, peeled and diced
  • 3-4 zucchini, grated
  • 2 eggs + 2 egg whites (or 4 oz egg sub)
  • 8 oz Farmers cheese (or goat cheese)
  • 2 Tb flour
  • salt and pepper to taste

Directions

Step 1
Preheat oven to 350F. Spray a 9x13" baking dish.
Step 2
Saute onion and set aside.
Step 3
Squeeze excess liquid from grated zucchini.
Step 4
In a small bowl, combine eggs and cheese. Add in flour, salt, and pepper. Mix in zucchini and onions until well combined.
Step 5
Pour into baking dish and bake for about 1 hour.
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Grab & Go Protein-Packed Snack Attack!

Looking for some ideas for easy protein sources for when your on the go? Well, look no further!

Try these snack ideas next time you need a protein fix- no refridgeration necessary!

1) Raw almonds- 1 oz (about 23 nuts) contains about 160 calories,  6g of protein, and 3g of fiber. Not to mention a healthy dose of fat.

2) Dry roasted edamame- each 1/4 cup serving contains about 130 calories, 14g of protein, and 8g of fiber. Look for this at local health food stores. Pick your favorite flavor!

3) Turkey jerky- each 1 oz serving contains about 100 calories and 19g of protein. Look for a lower sodium option if available.

4) Tuna in bag- you can now have tuna on the go! Each 2.6 oz pouch has about 90 calories and 21g of protein. Pack some crackers along side, and you’ve got a great post-workout snack!

5) Roasted chickpeas- these little morsels are full of flavor, protein, and fiber! With about 130 calories per 1/2 cup, 7g protein, and 5g fiber you can switch up seasonings to fit your cravings.  Try these super easy recipes at home:

Basic roasted chickpeas:

Ingredients:

  • 2 cans (14.5oz each) low sodium chickpeas (garbonzo beans)
  • 2 tablespoons olive oil
  • seasonings- vary depending on your desires! (See some ideas below)

Directions:

  1. Preheat oven to 375F.
  2. Rinse and drain chickpeas. Place on paper towels to remove excess moisture.
  3. Line baking sheet with parchment paper. Spread chickpeas evenly over baking sheet. Bake for 45-60 minutes, until chickpeas are crunchy.
  4. While still hot, toss chickpeas with olive oil and flavorings of your fancy.

Fun flavoring ideas:

1) Maple & Cinnamon- toss with 2 tablespoons pure maple syrup and 1/2-1 tsp ground cinnamon.

2) Spicy Smoky- toss with 1/2 tsp each chili powder, smoked paprika, cumin, garlic powder, and 1/4 tsp black pepper. Add a pinch of cayenne pepper if you want an extra kick!

3) Garlicy Parmesan- toss with 1/4 cup fresh grated parmesan and 1 tsp garlic powder. Add black pepper and salt to taste.

4) Rosemary, Garlic, Pepper- toss with 1tsp garlic powder, 1 tsp dried rosemary and 1/2 tsp black pepper.

5) Get creative! Toss with a variety of seasonings to give the chickpeas the flavor you favor!

 

So next time you know you will be away from the house for a while, pack ahead! These high quality protein sources don’t have to be refridgerated!

 

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