List of New Year Resolutions ~ Pope Francis

1. Don't gossip.

2. Finish your meals.

3. Make time for others.

4. Choose the 'more humble' purchase.

5. Meet the poor 'in the flesh'.

6. Stop judging others.

7. Befriend those that disagree.

8. Make a commitment, such as marriage.

9. Make it a habit to 'ask the Lord'.

10. Be happy ~ The Joy of the Gospel.

Good luck with keeping your new year resolutions♥️.

Sour Cream Whole Wheat Donuts

A great childhood memory is when my oldest sister's boyfriend would stop by our house on Saturday mornings with 2 dozen donuts from a local bakery ~ Schuler's Bakery ~ in Springfield, Ohio. Since we were a family of 9, donuts were a real special treat. He'd always bring chocolate cream filled bismarcks, white iced jelly filled, glazed and whole wheat ~ Yummy!!!  When I saw this recipe in Cooking Light recently, it reminded me of Schuler's whole wheat donuts, so I thought I'd give it a try. They are delicious, and at only 200 calories a donut, they're half the calories of a donut-chain version (partially because they're smaller...). I freeze them ~ to help me remember to eat only one a day ;o)

Makes 10 donuts

Ingredients

• 1/3 cup packed brown sugar
• 1/4 cup granulated sugar
• 2 Tbsp butter, softened
• 1 large egg
• 1/2 cup plus 1 Tbsp light sour cream (divided)
• 1 tsp vanilla extract
• 1 1/4 cups white whole wheat flour
• 1 tsp baking powder
• 1/2 tsp kosher salt
• 1/4 tsp ground nutmeg
• 1/8 tsp ground cinnamon
• 3 Tbsp powdered sugar
• 2 Tbsp chopped pecans, toasted

1. Preheat oven to 375 degrees,
2. Add sugars and butter to large bowl; using a mixer at medium speed, beat until well blended, about 3 minutes. Add eggs, 1/2 cup sour cream and vanilla and beat well.
3. Using a whisk, combine flour, baking powder, salt, nutmeg and cinnamon and stir until well blended.
4. Add flour mixture to sugar mixture and beat at low speed until combined.
5. Spoon batter into plastic bag and snip a small hole in a bottom corner. Pipe batter evenly into 10 donut cups lightly coated with oil or baking spray.
6. Bake at 375 degrees for 15 minutes, or until toothpick comes out clean. Cool on wire rack.
7. Combine powdered sugar and 1 tablespoon of sour cream in small bowl and stir until smooth. Drizzle evenly over donuts and sprinkle with nuts. Enjoy!!!

~Adapted from Cooking Light

Brussels Sprouts and Pickled Wheat Berries Salad

This is a great tasting, healthy ~ and pretty~ salad! Serve it with a soup, such as Kale and Butternut Squash Minestrone or Veggie Cassoulet, for a hearty meal.

Serves 4

-1 lb (about 4 cups) brussels sprouts

-1 small red onion, thinly sliced

-2 Tbsps walnut oil

-1 tsp cider vinegar

-1/4 tsp kosher salt

-1/8 tsp pepper

-2 mini seedless cucumbers, thinly sliced

-4 mini red peppers, seeds removed and thinly sliced

-1 cup pickled wheat berries (see recipe below)

-1/4 cup dried cranberries

-4 Tbsps chopped walnuts, toasted

1. Cut off bottoms of sprouts and slice very thinly. Place in medium bowl.

2. Combine oil, vinegar, salt, and pepper in small bowl.

3.  Add onion, cucumbers, red peppers and oil/vinegar mixture to brussels sprouts; toss to coat.

4.  Arrange brussels sprouts mixture on a platter (or 4 individual salad bowls). Sprinkle with pickled wheat berries. Dried cranberries, and toasted walnuts.

• 1/2 cup uncooked wheat berries
• 1 1/2 cups cider vinegar
• 3 Tbsps sugar
• 1 tsp kosher salt
• 1 bay leaf
• Pinch of red chili pepper flakes, if desired

Put wheat berries in a sauce pan with 1 1/2 cups of water and a pinch of salt. Bring to a boil, reduce heat to low and simmer, covered, for 30 minutes.

While wheat berries are cooking, combine vinegar, sugar, salt, bay leaf; and red chili flakes (optional) in a pan; bring to a boil and cook 3 minutes, stirring continually. 

Add drained wheat berries to vinegar mixture; simmer 2 minutes. Let soak for at least 30 minutes. Drain wheat berries before sprinkling on salad. ~Adapted from Ann Taylor Pittman

Veggie Cassoulet

This is a healthy and great tasting soup ~ with sweet potatoes, turnip, fennel and  cannellini beans. You might not think you'd like fennel in your soup because of its licorice-like flavor, but when cooked it has a mild and kind of sweet taste. Fennel contains fiber, potassium and important nutrients.

-4 cups unsalted vegetable stock

-8 ounces fresh mushroom, stems removed and chopped (shiitake or baby portobello recommended)

-3 Tbsps olive oil

-2 large yellow onions, chopped

-2 sweet potatoes, peeled and cut into 3/4" pieces

-2 turnips, peeled and cut into 3/4" pieces

-1 fennel bulb, thinly sliced

-2 tsps fresh thyme leaves

-1 14.5-ounce can Fire Roasted Tomatoes (Hunts)

-1/2 cup dry white wine such as sauvignon blanc

-1 bay leaf

-2 15-ounce cans cannellini beans (white kidney), rinsed and drained

-Salt and pepper to taste

-Parmesan cheese, shredded, for topping

Heat a large Dutch oven over medium heat. Add 3 tablespoons of olive oil and onion and cook 10 minutes, stirring occasionally. 

Add potatoes, turnips, fennel, mushrooms and thyme; cook an additional 10 minutes, stirring occasionally.

Add tomato, vegetable stock, wine, bay leaf; and salt and pepper, to taste; bring to a boil. Reduce heat to medium-low, and cook, partially covered, for 25 minutes.

Stir in beans and continue cooking for an additional 10 minutes.

Before serving, top each soup bowl with some shredded Parmesan cheese.

~Inspired from Cooking Light Recipe, Nov. 2015

Spinach & Black Bean Tostadas

Ingredients

• 2 tsp olive oil
• 1 yellow onion, finely chopped
• 2 cloves garlic, minced
• 6-8 ounces spinach or Swiss chard
• 1 1/4 cups black beans, drained and rinsed
• 1/4 cup sour cream
• 1 lime
• 4 corn tortillas
• 2 ounces feta cheese
• 2 Tbsp roasted red peppers
• 1 bunch cilantro, roughly chopped
• Salt and pepper, to taste

Heat 2 teaspoons of olive oil on medium heat until hot; add onions and garlic. Cook, stirring occasionally, until softened, about 3 minutes. Add spinach and allow to cook, turning frequently, for 1 minute. Add beans to pan of vegetables, season with salt and pepper, and cook an additional 2 minutes until thoroughly combined. 

In a small bowl, combine sour cream and the juice of 1/2 lime. Place 2 tortillas on each plate. Top with cooked vegetables and beans. Garnish with roasted red peppers, feta cheese, sour cream-lime juice mixture, and cilantro. Serve with the remaining 1/2 lime, if desired.

*If you prefer toasted tortillas, lightly drizzle both sides of tortillas with olive oil and place them on a lightly oiled pan in oven at 425 degrees. Toast approximately 5 minutes; flip and toast and additional 2 minutes, or until lightly browned. 

~Adapted from Blue Apron

It's getting to look a lot like Christmas!

Vanilla Carmel Truffle Latte

If you want to save money and calories, try this Vanilla Carmel Truffle Latte (only 128 calories per serving!). Instead of running to my favorite coffee house for an afternoon pick-me-up, I've been whipping up this easy ~ and pretty tasty ~ substitute ;o) 

Serves 2

Ingredients

• 2 cups 1 percent milk (or your preference)
• 1 cup water
• 2 cinnamon sticks (or substitute a touch of cinnamon)
• 3 Vanilla Carmel Truffle tea bags
• 3 tsp sugar

In a small saucepan, bring milk, water and cinnamon to a boil (I wait for the milk to get kind of frothy). Remove pan from heat and add tea bags. Let sit for a few minutes and then remove tea bags and cinnamon stick. Stir in sugar and enjoy!

~Adapted from Bob Greene; The Best Life Diet

Make your own salad dressings!

A salad is usually a very healthy meal option ~ unless you make the wrong dressing choice! Most brands include high-fat and unhealthy ingredients, including high-fructose corn syrup and artificial dyes and preservatives.

Just simply add a bit of olive oil (with or without the same amount of balsamic vinegar), along with salt and pepper, to enhance (not overwhelm!) the vegetables in your in your salads. A study from Purdue University found that olive oil might be the best choice of salad dressing when it comes to absorbing nutrients from the vegetables. 

Several light, simple and delicious salad dressing recipes can be found under my "Salads and Dressings" tab ~ happy dressings ;o)

Salad Dressings

Whisk all ingredients together to emulsify (or place ingredients in jar; secure with lid; and shake to emulsify). If fresh herbs are not available, use dried. The ratio is generally 1:3 (i.e., 1 tsp of dried herbs for every 1 Tbsp of fresh).

Can store in refrigerator a few days. Before serving, bring to room temperature and whisk or shake before serving.

Basic Vinaigrette

• 1/4 cup apple cider or white wine vinegar
• 3/4 cup extra virgin olive oil
• 1/4 tsp salt
• 1/4 tsp pepper
• Pinch of sugar

Herb Citrus Vinaigrette

• 2 Tbsps orange juice
• 2 Tbsps lemon juice (and/or lime juice)
• 1 large clove garlic
• 1 tsp Dijon mustard
• 3/4 cup extra-virgin olive oil
• 1 tsp fresh thyme leaves
• 1 tsp fresh cilantro, minced
• 1 tsp fresh parsley, minced
• 1/2 tsp salt
• 1/4 tsp pepper
• Pinch of sugar

Italian Vinaigrette 

• 1/4 cup red wine vinegar
• 3/4 cup extra-virgin olive oil
• 2 Tbsps fresh oregano, minced
• 1 clove garlic, minced
• 1 tsp Dijon mustard
• 1/2 tsp salt
• 1/4 tsp pepper

Raspberry Walnut Vinaigrette

• 1/2 cup fresh raspberries, smashed
• 1/4 cup apple cider vinegar
• 3/4 cup extra-virgin olive oil
• 2 Tbsps walnuts, finely chopped
• 1 tsp fresh cilantro, minced
• 1/4 tsp salt
• Pinch of black pepper

Tahini Dressing

• 1/3 cup tahini
• 1/3 cup olive oil
• 1 Tbsp tamari (or low sodium soy sauce)
• 1 tsp honey
• 1 clove garlic, minced

~Vinaigrette recipes adapted from Melissa & Dallas Hartwig; Tahini recipe, Lisa Leake

Cole Slaw

Try this quick side with Mexican Tacos (recipe also located under Healthy Options tab).

Serves 8 (1/2 cup servings) 

Ingredients

• 4 cups cabbage, shredded
• 1/2  cup radishes, shredded
• 1/2 cup carrots, shredded
• 3 Tbsp extra-virgin olive oil 
• 1/4 cup green onions or leeks, very thinly sliced
• 1 clove garlic, minced
• Juice from a lime, about 2 Tbsp
• 1 Tbsp pure cane sugar (or granulated)
• 1 Tbsp apple cider vinegar
• Salt and pepper to taste

Combine shredded cabbage, radishes, and carrots in medium bowl; toss until well blended. Set aside. 

Whisk olive oil and balance of ingredients together in a small bowl.

Pour olive oil mixture over cabbage mixture. Toss until well blended. Refrigerate at least 1 1/2 hours before serving.

Mexican Tacos

Make your own tacos tonight using one of these simple and tasty fillings. Make filling and then place filling on top of a 6" corn tortilla. Each version is 200 calories or less. Serve with Cabbage Slaw  (recipe can be found under the Healthy Options tab).

Mahi & Mango

• 1 Tbsp thinly-sliced red onion
• 2 Tbsp mango
• 2 Tbsp avocado
• 2 ounces mahimahi fillet

Classic

• 1 Tbsp light sour cream
• 1 Tbsp Montery Jack cheese
• 1/4 cup shredded lettuce
• 1 1/2 ounces seasoned lean ground beef

Black Bean Fiesta

• 1 1/2 Tbsp feta cheese
• 1/4 cup black beans
• 1/4 cup sautéed zucchini 
• 2 Tbsp charred corn
• 1 Tbsp salsa

Fajita Style Steak

• 1 1/2 ounces grilled flank steak
• 1 Tbsp guacamole
• 1 Tbsp pepper-jack cheese
• 1/4 cup grilled peppers and onion

~The Food Lover's Healthy Habits Cookbook with Janet Helm

Healthy Habits

I have found many easy and healthy recipes in The Food Lover's Healthy Habits Cookbook with Janet Helm, RD. The book also includes tips on how to improve your health by focusing on changing behaviors. Instead of being diet-focused, it encourages readers to concentrate on 1 of 12 healthy behaviors for an entire month - in hopes that they will turn into habits. These are the 12 Healthy 

Habit Goals

• Cook at least 3 more meals per week
• Eat a healthy breakfast every day
• Eat 3 servings of whole grains each day
• Be active for at least 30 minutes per day, at least 3 times per week
• Eat 3 servings of veggies each day
• Make seafood the main entree of 2 meals per week
• Increase healthy fats and decrease unhealthy fats every day
• Go meatless 1 day a week
• Add strength training at least 2 times a week
• Reduce the amount of sodium you eat
• Find ways to help decrease "mindless" eating
• Be mindful, purposeful, and joyful each time you eat

I'm working on increasing the number of meals I cook at home - and that means searching for easy healthy recipes ~ I'll be adding them to my blog (hopefully with the label "Healthy Options" ;o). Today I plan on fixing, Corn Tortillas with Mahi & Mango filling and Cabbage Slaw. Yummy!!!

Brussels Sprout and Quinoa Salad

Last Sunday, I was looking for a quick and easy lunch.  I came across a recipe in Martha Stewart Living and decided to try it out. I made a few modifications to use ingredients I already had. The modified recipe is below! Next time, I think I'll add edamame or chickpeas for even more protein. I hope you enjoy! 

Ingredients

• 1 cup quinoa, rinsed
• 1 tsp lemon zest; and
• 2 Tbsp lemon juice from 1 lemon
• 1/4 cup extra-virgin olive oil
• 8 ounces brussels sprout, trimmed and shaved (very thinly sliced)
• 1/4 cup toasted almonds, thinly sliced or slivered
• 1 leek, thinly sliced
• 1/4 tsp crushed red pepper flakes
• Salt and pepper, to taste
• Lemon slices, for garnish, if desired

Put quinoa and 1 1/2 cups water in a small sauce pan and add a pinch of salt. Bring to a boil; reduce heat and simmer, covered, for 15 minutes. Set aside to cool.

Whisk lemon juice and olive oil in salad bowl. Add zest, Brussels sprout, almonds, leek and red pepper flakes; mix until nicely blended. Add quinoa and stir to combine. Season with salt and pepper. Garnish with lemon slices, if desired. 

Serve immediately, or refrigerate, covered, up to 3 days. 

Broccoli, Avocado and Lime Salad

Serves 3 - 4

Salad Ingredients

• 2 ripe avocados
• 1 broccoli head
• Handful of fresh cilantro
• 2 limes 

Dressing Ingredients

• 1 Tbsp tahini
• 2 Tbsp olive oil
• 1 tsp tamari
• 1 tsp honey or pure maple syrup
• Dash of salt

1. Slice the broccoli into small, bite-sized pieces and steam them for about 7 minutes, until cooked but a little crunchy. Place aside to cool.
2. Slice the avocados in half, peel and remove seeds. Then slice the flesh into small cubes. Chop the cilantro into tiny pieces and mix with the avocado and broccoli in a bowl. Squeeze lime juice over avocado and broccoli.
3. Mix salad ingredients together and pour over the avocado and broccoli. 

~adapted from deliciouslyella.com

High Cruciferous Vegetable Stew

Back to the "soup days of winter" and lovin' it ;o)  In the summer, it's all about the salads, but during the colder months, it's all about the soup. What a great way to get all those not-so-favorite, but good-for-you-vegetables into your diet.

This High Cruciferous Vegetable Stew makes about 6 quarts so it can serve as your family's lunch or dinner staple for the week ~ and you can always freeze some (or cut the ingredients in half). It takes some time preparing the vegetables ~ but well worth the effort ;o)

Yield: about 24 cups

Ingredients

• 6 cups water
• 4 cups carrot juice
• 1/2 cup dried split peas
• 1/2 cup dried lentils
• 1/2 dried adzuki beans, soaked overnight (or canned, drained and rinsed)
• 1 bunch kale, tough stems and center  ribs removed and leaves coarsely chopped
• 1 bunch collard greens, tough stems and center ribs removed and leaves coarsely chopped                  
• 1 small head broccoli, cut into florets
• 8 ounces fresh brussel sprouts, de-cored and thinly sliced
• 8 ounces shiitake mushrooms, stems removed and cut into 1 inch pieces
• 6 celery stalks, chopped            
• 3 leeks, thinly sliced
• 6 medium carrots, peeled and chopped
• 4 medium parsnips, peeled and chopped
• 3 medium onions, chopped
• 3 medium zucchini, cubed
• 4 cloves garlic, minced, or 2 tsps powder 
• 1 28-ounce can chopped tomatoes, no salt
• 3 Tbsp Mrs. Dash
• Salt to taste (if desired)

Wash and cut fresh vegetables. Place liquids, peas, lentils and beans in large soup pot; bring to a boil. Add Mrs. Dash and all of the vegetables, except broccoli and mushrooms. Bring back to a boil; reduce heat to low and simmer for one hour. Add mushrooms and broccoli and cook an additional 20 minutes.  If you prefer a thicker soup, blend 1/4 of soup mixture in a food processor or high-powered blender until smooth; add back to soup and stir until fully incorporated. And enjoy!

~adapted from Dr. Joel Fuhrman, M.D.

Soup, soup and more soup

Eating soup is a simple and delicious way to get your daily veggies into your diet. Although you'll want to limit cream-based soups that are high in calories, you can thicken your soups by blending some of the soup liquid and vegetables in a food processor or high-powered blender. Also, you can blend raw cashews or cashew butter to get a creamy texture.

Making homemade soups will allow you to keep the sodium content low and the nutritional value high. (Even some prepared 'reduced sodium' soups have half or more of your day's worth of sodium per serving.)  You can make a big batch of soup because it will keep in the refrigerator for several days - and most soups even freeze well.

You'll find several of Dr. Fuhrman's soups on my blog (under soup, healthy options and vegetarian tabs). His recipes are chock-full of nutrient-dense vegetables, legumes and other fiber filled ingredients.

Egg in Avocado

Try this simple low-sugar, high-fiber breakfast - a healthy version of "Egg in the Basket".

Ingredients

• 2 large ripe avocados
• 4 eggs
• Salt and pepper
• Salsa or other topping, as desired

Preheat oven to 425 degrees. 

Cut avocados in half, lengthwise. Remove pits and season each half with a bit with salt and pepper. Place avocado in small baking dish (so they fit snuggly). Press avocado down and/or remove some flesh so whole egg will fit inside. Crack egg in each avocado half.

Bake about 20 minutes, or until egg white has set. Remove and season with salt and pepper. Top with salsa or other topping, if desired. 

Kale and Butternut Squash Minestrone

Enjoy some healthy comfort food tonight ~ This is one of my family's favorites!

Ingredients

• 1 cup dried cannelloni beans, soaked overnight
• 1/4 cup olive oil
• 1 large onion, finely chopped
• 3 - 4 carrots, peeled and finely chopped
• 3 - 4 celery stalks, finely chopped
• 1 large bunch kale, stems removed and chopped
• 1-14 ounce can fire roasted tomatoes
• 4 cloves garlic, coarsely chopped
• 1/2 tsp rosemary, chopped
• 1 tsp sage, chopped
• 1 bay leaf
• 2 tsp salt
• 1 leek, diced
• 1/2 butternut squash, peeled, seeded, and cut into 1/4" pieces (about 2 1/2 cups)
• Parmesan cheese, grated

1. Cover beans with water and simmer 2 hours, or until soft.  Set aside, reserving cooking liquid. Heat olive oil, onion, carrots, and celery in a heavy pan over medium heat for 15 minutes, or until tender. Add kale, tomatoes, garlic, rosemary, sage, bay leaf and salt, and cook 15 minutes longer. 
2. Add 3 cups water and bring to a boil. When boiling, add diced leek and cook 5 minutes longer. Add squash and cook an additional 10-15 minutes.
3. Add the cooked beans and 1 cup of the reserved bean cooking liquid, and cook 5 minutes longer. Remove bay leaf and serve, garnished with grated parmesan cheese. ~adapted from Alice Waters/Art of Simple Food

Asian Vegetable Stir Fry

Serves 4

Tofu Ingredients

• 14 ounces extra-firm tofu, cubed
• 1 tsp low-sodium soy sauce
• 1/4 tsp crushed red pepper flakes
• 1/2 cup brown or wild rice
• 2 Tbsp Spike or other no-salt seasoning
• 1/4 cup unhulled sesame seeds

Sauce Ingredients

• 1/4 cup plus 2 Tbsps 100% apricot fruit spread
• 1/4 cup unsalted natural peanut butter or raw cashew butter
• 2 Tbsps fresh ginger, chopped
• 4 cloves garlic, minced
• 4 tsp no-salt seasoning
• 1/3 cup water
• 1/4 cup balsamic vinegar
• 1 tsp arrowroot powder 
• 1/4 tsp crushed red pepper flakes

Stir Fry Ingredients

• 2 Tbsp water
• 1 medium onion, cut into 1" strips
• 4 cups small broccoli florets
• 2 carrots, cut diagonally into 1/3" pieces
• 4 medium red bell peppers, seeded and cut into 1" squares
• 1 cup sugar snap peas or snow peas, strings removed 
• 2 cups bok choy, cut into bite-sized pieces
• 3 cups fresh mushrooms, stems removed and sliced
• 1 pound fresh spinach
• 1/2 cup raw cashews, coarsely chopped
• 1 1/4 pounds romaine lettuce, shredded

Marinate tofu for 30 minutes in soy sauce, red pepper flakes, and no-salt seasoning. While tofu marinates, cook the rice according to package directions and set aside.

Preheat oven to 350 degrees. Toss marinated tofu with the sesame seeds. Bake the sesame-coated tofu in a nonstick baking pan for 30-40 minutes, until golden.

To make the sauce, place all ingredients in a food processor or high-powered blender and blend until smooth. Transfer to a small bowl and set aside.

Heat water in large pan and water sauté the onion, broccoli, carrots, bell peppers, and peas for 5 minutes, adding more water as necessary to keep vegetables from scorching. Add bok choy and mushrooms, cover, and simmer until vegetables are just tender. Remove the cover and cook off most of the water. Add spinach and toss until wilted.

Add sauce and stir until all vegetables are glazed and sauce hot and bubbly, about 1 minute. Mix in cashews and baked tofu. Serve stir fry over shredded lettuce along with 1/4 cup rice per person.

Variation: Stir-fry beans or small pieces of chicken or shrimp with vegetables

~Dr. Joel Fuhrman, M.D.