I’m well versed in the challenges of losing weight. Most of my life I’ve been 10 – 15 pounds too heavy. Family and friends called me “chubby.”

After a few years of marriage and the birth of two children, I decided it was time to change my ways. I wanted to fit my middle into those skinny jeans I kept trying on in the department stores, and I wanted my family to be proud of me.

My road to a healthy lifestyle began with the exit of a disgusting cigarette habit. Wouldn’t you consider that a move in the right direction? But, then I gained another 25 pounds! It seemed as though my commitment to a healthy lifestyle hit the wall. I was not only chubby – now I was fat.

The urge to give up was ever present in my mind, but I’d come so far that I just couldn’t admit defeat. I decided to join a weight loss program.

It took one year to lose 40 pounds and for the first time in my life I was slim.

Stepping on the scale the day I hit my goal was exhilarating. I not only had a healthy weight range for my height, but was also fit – I joined a gym and started a walking routine. That day was 15 years ago.

There have been times over the years when life gets in the way, and the ever-present scale in the bathroom registers too high for comfort and it’s time to slim down. This is one of those times.

In the spirit of getting back into shape, this is my offering for those days when you don’t have any calories left to spare and your tummy is grumbling in protest. You’ll love this creamy tomato basil soup that takes advantage of the last of those lovely red tomatoes of the summer. It’s fresh and satisfying.

Back on the bandwagon I go, and I have to say, it feels good.

Light and Satisfying Tomato Basil Soup

½ cup onion, chopped
1 clove garlic, chopped
4 cups tomatoes, fresh, and chopped
1 cup vegetable broth
¼ cup basil, chopped
¼ cup fat free half and half

Servings: Makes 2 main dish servings.

Directions:

1. Combine onions, garlic, tomatoes and vegetable broth in a medium saucepan and simmer over low heat for 30 – 40 minutes until vegetables are tender.

2. Add remaining ingredients and blend with a blender or immersion blender, leaving small chunks of tomato and basil floating in the pan.

What’s good for me in this dish?

Tomatoes provide a great source of vitamins C, A and K; not to mention the antioxidant and cancer preventing benefits of Lycopene. Tomatoes support colon and prostate health, and are a good source of potassium, niacin, vitamin B6, and folate to support a healthy heart.

Basil is high in vitamin k, a vitamin that aids liver function and bone formation. Basil also contains iron, calcium, vitamin A and fiber. The flavonoids in basil provide powerful cellular protection. The volatile oils in this herb have anti-bacterial properties, as well as anti-inflammatory effects.

Amount Per Serving: Calories: 194, Total Fat: 1.83g, Cholesterol: 2mg, Sodium: 668mg, Total Carbs: 41.14g, Dietary Fiber: 9.49g, Sugars: 25.55g, Protein: 8.67g, Weight Watchers Points 3

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

Needless to say, I was properly chastised and provided a nutritious start for their mornings thereafter.

Children aren’t alone in the need for a proper breakfast, grownups need all the help they can get to combat the stresses of the day. Not to mention the fact that many of us are working on losing a few extra pounds.

I hear a lot of excuses from friends and family when we talk about eating in the morning:

I don’t have time in the morning to make a healthy breakfast.

I have a latte every morning. It contains milk. That’s healthy enough for me.

I’m not hungry in the morning, I can wait until lunch time to eat.

I’m cutting calories, and I’d rather save them for dinner.

If this sounds like you, then you might want to rethink your position on the subject.

Research supports the theory that eating breakfast will boost your metabolism, increase energy, and help your brain function at its best. We want our children to eat breakfast so they can absorb what they learn at school. Why should we treat ourselves differently? In fact, I can say that as I get older I need all the brain boosting I can get.

I could certainly use the metabolism boost too. Giving my body a solid source of energy in the morning, something other than my daily caffeine fix, keeps me going for hours.

How do you fit breakfast in when you either don’t want to, or think there isn’t time to eat and get out the door?

Oatmeal tossed with berries is a great start. Please – don’t buy those processed oatmeal packets. They are expensive and filled with sugar, salt and preservatives. Buy a box of quick cooking oats and add some frozen or fresh berries with a drizzle of honey.

How about low fat yogurt, berries and a little low fat granola? Your body will appreciate the protein, dairy, fruit and crunchy grains. Sounds terrific, right?

Now, lets get crazy and think about eggs – eggs with vegetables. Scramble eggs with chopped spinach, onion and cheese, then pop them in a container to store in the refrigerator. They last for a few days, and are terrific warmed up and served with toast.

A proper breakfast sounds appealing now, doesn’t it?

Take my word for it. You’ll love starting your day with a healthy breakfast, and your body will thank you for the effort.

Savory Baked Eggs

3 large eggs
4 large egg whites
1 large tomato, seeded and chopped into small pieces
¼ cup basil, finely chopped ⅓ cup Parmesan cheese,
shredded 1 pinch salt
1 pinch pepper

Servings: Makes 6 main dish servings.

Directions:

1. Preheat the oven to 350 degrees.

2. Spray 6 small baking dishes with cooking spray.

3. Whip eggs until frothy.

4. Add remaining ingredients to eggs and spoon into baking dishes.

5. Bake for 15 – 20 minutes until egg is set.

What’s good for me in this dish?

Eggs provide tryptophan, selenium, iodine, vitamins B2 and B12, and protein. Selenium helps protect our immune systems, and regulates thyroid hormones, and protein plays a critical role in the building of our muscles, blood, skin, hair and nails.

Eggs also contain choline, known to reduce inflammation in the body. According to George Mateljan, author of World’s Healthiest Foods, inflammation contributes to heart disease, osteoporosis, type-2 diabetes and Alzheimers.

Free range, or cage free eggs are considered to be higher in quality nutrients such as all nine essential amino acids, and are less likely to contribute to high cholesterol levels.

Amount Per Serving: Calories: 70, Total Fat: 3.31g, Cholesterol: 108mg, Sodium: 196mg, Total Carbs: 1.75g, Dietary Fiber: 0.39g, Sugars: 1.15g, Protein: 7.53g, Weight Watchers Points 2

Information regarding the benefits of eating breakfast obtained from WebMD, The Mayo Clinic, and NPR.

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

For years I lived by the rule that leftover seafood would make me sick. That belief came from my mother. Unless the fish was tuna from a can, leftovers were promptly delivered to the trash bin.

It wasn’t until my grandmother served a salmon salad sandwich from the previous night’s dinner, that I realized I needed to rethink my position. Grandma informed me that she had baked quiches and soufflés from all forms of seafood leftovers for years.

A single conversation and one sandwich changed a solid belief that leftover seafood belonged in the trash.

This recipe for quiche wasn’t handed down from my grandmother. She wasn’t one to write anything down.

Still, I bet she would approve of the ingredients I’ve used, except Grandma would have made her own fantastic pie crust. I’m sorry, but you’ll have to make do with my lighter version.

In the end, it’s all in what you believe, and beliefs can change. Mom was sure we’d be sick for days if we ate leftover seafood, yet Grandma didn’t hesitate to put those same leftovers into something useful the next day.

These days both Mom and I use leftover seafood in all kinds of dishes – beliefs can change based on experience and education. We both follow food safety precautions, and enjoy the fact that we can make yet additional delightful meal; of course these are with leftover fish.

Sockeye Salmon Quiche with Kale, Sun-Dried Tomato and Goat Cheese

3 large eggs
5 large egg whites
½ cup low fat milk
¼ cup Bisquick Baking Mix
3 cups kale, chopped
¼ cup sun dried tomato, finely chopped
1 1/2 cups Sockeye salmon, or wild salmon of your choice, cooked and chunked into bite sized pieces
1 tablespoon tarragon, finely chopped
¼ cup goat cheese, crumbled

Servings: Makes 4 main dish servings.

Directions:

1. Preheat the oven to 350.

2. Beat eggs, egg whites, milk, and Bisquick Baking Mix in a bowl.

3. Add remaining ingredients and mix together. Pour into a soufflé dish and press the ingredients down into the egg.

4. Bake for 40 – 50 minutes until a knife inserted in the center comes out clean. Don’t overcook, or the quiche will become rubbery as opposed to moist.

What’s good for me in this dish?

Salmon is loaded with tryptophan, vitamin D, omega 3 fatty acids, selenium, protein, vitamins B3 and B12, phosphorus, and magnesium. Salmon is another powerhouse of nutrition that promotes brain health, heart health and blood pressure.

I prefer Wild Alaskan salmon. It’s a bit pricier, but farmed fish contains more inflammatory-producing omega-6 fatty acids, as well as antibiotics to eliminate disease and parasites. In contrast, wild salmon has more protein, fewer omega-6 fatty acids, and is considerably higher in omega-3 fatty acids.

What a powerhouse of nutrition for heart and brain health!

Amount Per Serving: Calories: 346, Total Fat: 17.78g, Cholesterol: 241mg, Sodium: 914mg, Total Carbs: 9.33g, Dietary Fiber: 2.86g, Sugars: 1.98g, Protein: 44.51g, Weight Watchers Points 8

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

According to Grandma it was a working farm, and the family ate from the land. The family’s diet consisted of whole milk, fresh vegetables from the garden, and fruit gleaned from the abundance of trees planted in their orchards. Cows, pigs, chickens and turkeys roamed the farm and eventually ended up on the dinner table.

What couldn’t be consumed fresh was canned for later use, even chickens. I kid you not, Grandma told me the stories of processing chickens and canning them whole. I’m still trying to figure that one out.

When Grandma would reminisce about her younger years, she would say it was a hard way of life. There were always farming accidents, and long days of endless hard work.

Grandma Lois moved to Magnolia Hill in Seattle, and married my grandfather Charles in her twenties, yet the farm girl in her wouldn’t go away. She filled her back yard with fruit trees, an abundance of vegetables, and colorful flowers. She had a wonderful flair for gardening. I can’t imagine where that came from.

Why am I telling you this story?

I believe it illustrates how important whole foods and exercise are to our health. Grandma ate everything from milk straight to beef steaks. The exact foods we are constantly told are bad for us. She lived to 101 and 11 months before God called her home.

Why do I think she lived so long? Because of balance of nutrition – literally from the ground up. No preservatives – no additives – just food. Of course exercise plays a role as well. Working on a farm is hard work sun up to sun down. In Grandma’s later years gardening and walking kept her fit.

At age 50, half my grandmother’s age, I’m finally getting the message. Keep your food simple and fresh, find some form of exercise you enjoy, and life will be good.

So in honor of Grandma and as a celebration of eating healthy, I thought that both today’s post and following healthy and delicious salad dish were apropos:

Tender Green Kale with Creamy Goat Cheese and Walnuts

¼ cup toasted walnuts, chopped
1 tablespoon olive oil
1 cup onion, thinly sliced
6 cups kale, chopped
1 clove garlic, minced
¼ cup chicken broth
1 pinch nutmeg
2 tablespoons goat cheese

Servings: Makes 4 main dish servings.

Directions:

1. Lightly toast walnuts in a dry pan over medium heat for 1 – 2 minutes until fragrant. Set aside.

2. Preheat large skillet over medium heat and spray with cooking spray. Add oil and sauté onion for 4 – 5 minutes until just tender. Add chicken broth as needed to keep from burning.

3. Add garlic and kale and sauté another 3 – 4 minute until just wilted. Add a pinch of nutmeg.

4. Sprinkle with goat cheese and toasted walnuts.

What’s good for me in this dish?

Kale is very high in vitamins K, A, C, manganese and fiber. Vitamin A promotes vision and lung health. Vitamin C reduces the severity of inflammatory conditions such as asthma, osteoarthritis, and rheumatoid arthritis. Kale’s sulfur-containing phytonutrients can help prevent some cancers.

Walnuts are very high in omega 3 fatty acids, manganese, copper and tryptophan. Omega 3 fatty acids contribute to a healthy heart. They are known to lower bad LDL cholesterol levels, and raise good HDL cholesterol levels. They are also known improve and control high blood pressure.

Amount Per Serving: Calories: 140, Total Fat: 12.91g, Cholesterol: 11mg, Sodium: 142mg, Total Carbs: 1.53g, Dietary Fiber: 0.30g, Sugars: 0.57g, Protein: 4.12g, Weight Watchers Points 4

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

I realize my opinion is counter to what we hear in the news, but if you read nutrition labels and don’t just pick up anything on the shelves, it’s not impossible to find something healthy for a quick dinner.

More often than not, I can find a meal that meets my standards – low in processed ingredients, sodium, sugars and fat. I take what I find in the store and add any fresh ingredients I have on hand.

This Mediterranean Pizza is a perfect example of browsing the grocery aisles and coming up with something useful for dinner.

A whole-wheat pizza crust is topped with fresh ingredients from the refrigerator – mushrooms, a jar of fire-roasted bell peppers, spinach, tomatoes, fresh basil and feta cheese.

See? It is possible to make a healthy and nutritious meal with a little help from the store.

The FDA (U.S. Food and Drug Administration), has information helpful when learning how to read nutrition labels. You can find it at How to Understand and Use the Nutrition Facts Label.

Mediterranean Pizza

1 large Whole Wheat Boboli Pizza Thin Crust, or pre-baked pizza crust
8 ounces mushrooms, sliced
2 tablespoons olive oil
2 cloves garlic, minced
¾ cup fire roasted red and yellow peppers, thinly sliced
2 cups spinach, rough chopped
1 cup grape tomatoes, halved
¼ cup Spanish olives, chopped
4 tablespoons basil, very thinly sliced
¾ cup low fat feta, crumbled

Servings: Makes 4 main dish servings.

Directions:

1. Preheat the oven to 400 degrees.

2. Heat a nonstick skillet over medium heat and spray it with cooking spray.

3. Sauté mushrooms for 5 minutes until tender.

4. Spread olive oil over pizza crust and top with garlic.

5. Layer the pizza crust with peppers, mushrooms, spinach, tomatoes, Spanish olives, basil and feta cheese.

6. Bake for 15 – 20 minutes until the pizza is heated through. Feta cheese doesn’t melt; so don’t continue to bake the pizza waiting for it to melt.

What’s good for me in this dish?

Spinach is a powerhouse of nutrition. It contains iron for energy, vitamins C and A, folic acid and B6 to help your heart.

Spinach has 13 different flavonoid compounds that function as antioxidants and as anti-cancer agents.

Tomatoes are a great source of vitamins C, A and K, not to mention its antioxidant and cancer preventing benefits of Lycopene.

Tomatoes support colon and prostate health, and are a good source of potassium, niacin, vitamin B6, and folate to support a healthy heart.

Amount Per Serving: Calories: 178, Total Fat: 12.60g, Cholesterol: 25mg, Sodium: 348mg, Total Carbs: 8.77g, Dietary Fiber: 1.79g, Sugars: 2.29g, Protein: 7.56g, Weight Watchers Points 4

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

When I researched this famous saying, Phrase Finder, it said this quote could be traced to Plato’s Republic, Book II.

Socrates and Adeimantus were discussing the origin of the State, and that the true creator of a State is necessity – thus “. . . necessity who is the mother of our invention.”

In my case, the term has a much simpler meaning. For me, it’s necessary to create a meal without a kitchen while I’m in the process of a home remodel. Therefore, I have to be inventive.

I have plywood counters, a microwave, and a box in the garage that contains a waffle maker. I have a Panini grill, but who knows where that currently resides.

A few simple ingredients do indeed make a healthy sandwich, so I scrounged a loaf of sprouted-wheat bread, low fat Laughing Cow cheese spread, dried cranberries, roasted turkey breast, low fat Swiss cheese and spinach from the refrigerator in the garage.

The waffle maker made a useful substitute for a Panini grill, and the diamond shaped creases in the bread are truly artistic. The only adjustment was a large can on top of the grill to give it some weight.

My sandwiches turned out crunchy on the outside and creamy on the inside with melted cheese, tender turkey and sweet cranberries.

I’m confident to say that “necessity is the mother of invention” fit the outcome of my Sunday meal perfectly.

Turkey, Cranberry and Sprouted Wheat Bread Panini
4 slices sprouted wheat bread
2 ea Low Fat Laughing Cow Swiss Cheese wedges
¼ cup dried cranberries
2 low fat Swiss cheese slices
4 ounces deli roasted turkey breast, thinly sliced
1 cup baby spinach

Servings: Makes 2 main dish servings.

Directions:

1. Preheat the Panini grill, or skillet to medium heat. In my case, the waffle iron.

2. Spread 1 wedge Laughing Cow cheese over one piece of sprouted wheat bread and sprinkle with half of the dried cranberries.

3. Top another slice of bread with one slice Swiss cheese, 2 ounces turkey breast and spinach.

4. Put both slices of bread together and grill in the Panini, or in a skillet weighted down with a large can to press the sandwich down, for 2 – 3 minutes per side until the cheese is melted.

5. Repeat the same process for the second sandwich.

What’s good for me in this dish?

Turkey tops the nutrition charts when it comes to tryptophan and protein. It also contains half the saturated fat found in beef, making it a good source of protein. It also contains cancer-protecting selenium.

Spinach is another powerhouse of nutrition. Spinach contains iron for energy, and vitamins C and A, folic acid and B6 to help your heart. Spinach has 13 different flavonoid compounds that function as antioxidants, and as anti-cancer agents.

Amount per serving: Calories: 492, Total Fat: 9.48g, Cholesterol: 71mg, Sodium: 3152mg, Total Carbs: 45.96g, Dietary Fiber: 2.99g, Sugars: 15.83g, Protein: 53.71g, Weight Watchers Points 10

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

According to Japanese culture, wabi-sabi is the beauty found in imperfection. How do I know this? I read an article written by Lori Erickson for Woman’s Day Magazine. I was so intrigued by the concept that I continued my research to learn that wabi-sabi encompasses the belief that nothing lasts, is finished completely, or is perfect.

I find this concept wonderfully affirming, especially when it comes to cooking.

When I cook a dish my family and friends rave about, my mind instantly starts working on ways to improve it. Now why would that be if everyone approved of my efforts? Wouldn’t you think I should be happy?

The concept of wabi-sabi has put a whole different perspective on cooking. My family was happy even though there might have been imperfections in my dish. Maybe it was a bit spicy, or maybe the meat was tough, or in the case of my first attempt at crepe making, my crepes were a bit lopsided.

Wabi-sabi sets me free. Those imperfections are part of the beauty of the dish I’ve created for the people I love – lopsided crepes and all.

Mediterranean Crepes with Spinach, Basil and Chicken

Crepe Batter:

½ cup whole-wheat pastry flour
1 large egg, whipped
¼ cup low fat milk
¼ cup water
⅛ teaspoon salt

1 tablespoon butter, melted

Crepe Filling:

1 tablespoon olive oil
¼ cup shallot, chopped in small pieces
2 cups Crimini mushrooms, sliced

2 cups baby spinach, packed
1 clove garlic, minced
2 tablespoons balsamic vinegar
1 pinch salt
1 ½ cups cooked chicken breast, (I used rotisserie from the deli, shredded)
1 cup basil, finely chopped
4 tablespoons feta cheese

Servings: Makes 2 main dish servings, 2 crepes each person

Crepe Batter Directions:

1. Whisk together flour and egg.

2. Add milk and water and stir to combine.

3. Add salt and butter and beat until smooth.

4. Allow the batter to rest for 15 minutes while you make the filling.

Filling Mixture Directions:

1. Preheat nonstick skillet over medium heat with oil. Add shallot and sauté for 1 – 2 minutes until softened. Add mushrooms and cook another 3 – 4 minutes until tender.

2. Add balsamic spinach, garlic and balsamic vinegar. Cook 3 – 4 minutes until spinach just wilts. Add chicken and cook another 2 minutes to heat chicken through.

3. Keep warm in a 250 degree oven.

Crepe Serving Directions:

1. Heat a medium non-stick skillet over medium-high heat and spray with cooking spray. Ladle 1/4 cup crepe batter into the middle of the pan and lift the pan off the heat to swirl the pan slowly and spread the batter as thinly as possible.

2. Place the pan back over the heat and cook 1 – 2 minutes until the bottom of the crepe is lightly browned.

3. Flip the crepe and brown the other side another 1 -2 minutes.

4. Top the first half of 4 crepes with 1/4 chicken mixture, sprinkle of basil and 1 tablespoon feta cheese, then roll up.

5. Be sure to serve warm.

What’s good for me in this dish?

Chicken is a complete protein, with less saturated fat than beef. Much of the fat is in the skin, so it is best eaten without the skin, with chicken breasts being the leanest choice. Chicken provides 67% of your daily protein needs. It also has cancer protecting B vitamins, including Niacin and B6 for energy.

Spinach is another powerhouse of nutrition. Spinach contains iron for energy, and vitamins C and A, folic acid and B6 to help your heart. Spinach has 13 different flavonoid compounds that function as antioxidants, and as anti-cancer agents.

Amount Per Serving Calories: 531, , Total Fat: 24.46g, Cholesterol: 202mg, Sodium: 707mg, Total Carbs: 32.22g, Dietary Fiber: 5.39g, Sugars: 5.18, Protein: 41.08g, Weight Watchers Points 12

* Crepe recipe adapted from allrecipes.com, recipe submitted by JENNYC819. This article’s recipe exchanged whole-wheat pastry flour for the standard flour called for in the recipe.

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

Working on a remodel means that we don’t put pots and pans away, much less dishes and utensils.

You would think that for a cook and food blogger this situation would cause problems for me, but then you don’t know me as well as my husband does. I can be incredibly determined when I want something – a character flaw my husband can attest to.

So how do I create a meal with one saucepan, one sauté pan, a knife, and all my food in a refrigerator in the garage?

A look in the refrigerator revealed broccoli, carrots, onions and condiments. In the freezer I found frozen shrimp.  Doesn’t this sound like the makings for a stir-fry?

Thirty minutes later I had a simple stir-fry, ready to plate and eat in my lawn chair in the family room.

As long as the wine isn’t in the garage – life is good.

Fresh Stir Fried Vegetables and Shrimp with Sweet Hoisin Sauce

Rice:

1 cup brown basmati rice, rinsed and drained
2 cups low fat chicken broth

Stir Fry Sauce:

1 ¼ cups low fat chicken broth
2 tablespoons Mirin
2 tablespoons rice vinegar
2 tablespoons Hoisin sauce
1 tablespoon garlic, minced
1 tablespoon ginger, minced
2 tablespoons cornstarch

Stir Fry Vegetables and Shrimp:

1 tablespoon coconut oil, organic for medium high heat
2 cups red onion, sliced
2 cups carrot, very small baby carrots
2 cups broccoli florets, cut into bite sized pieces
16 large shrimp, 26 – 30 shrimp per pound

Servings: Makes 4 main dish servings.

Directions:

1. Heat 2 cups chicken broth in a medium saucepan over high heat until it just boils. Reduce heat to medium low and add rice. Cook for 30 – 40 minutes until liquid has evaporated and rice fluffs with a fork.

2. In a small bowl combine 1 – 1/4 cups chicken broth, Mirin, rice vinegar, Hoisin sauce, garlic, ginger and cornstarch.

3. Add coconut oil to a large non-stick pan over medium high heat. Add onion and carrots. Cook for 5 – 10 minutes, stirring frequently until veggies are just barely crisp tender. Add broccoli and stir-fry for another 3 – 5 minutes until broccoli is crisp tender.

4. Add shrimp and sauce, and cook for 3 – 5 minutes until the shrimp has slightly curled and the sauce has thickened and is no longer cloudy.

5. Serve with rice.

What’s good for me in this dish?

Shrimp is low in fat, and higher in cholesterol. It also contains B12, omega-3 fatty acids for anti-inflammatory effects, and selenium, copper, and zinc.

Broccoli is a cruciferous vegetable, and a powerhouse of nutrition. Vitamins C, K, A, folate, fiber, manganese, tryptophan, and potassium which helps the body fight bladder, ovarian and prostate cancer. Broccoli is good for detoxification and stomach health; as well as cardiac and vision health. Wow!

Amount Per Serving: Calories: 309, Total Fat: 5.11g, Cholesterol: 36mg, Sodium: 950mg, Total Carbs: 52.41g, Dietary Fiber: 4.08g, Sugars: 5.64, Protein: 11.27g, Weight Watchers Points 6

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

Cravings are instantaneous. They won’t allow you to think of anything else until you’ve satisfied that need for whatever your brain says your taste buds desire. A creamy piece of sinfully dark chocolate could be what it takes to move on with your day, or maybe salt and crunch will be the ticket.

Today I had an appetite for something hot and spicy, and the hotter – the better. The dish of choice is a mouth-watering curry.

A large head of cauliflower, a jar of red curry, and a can of low-fat coconut milk sounded like the makings of a soup to me. I was well on my way to satisfaction as I chopped up my cauliflower and added it to the pan with a little onion, celery and vegetable broth.

Aromatic red curry paste provided the heat I was looking for. I was ready to puree that tender cauliflower mixture into a velvety soup and take it over the top with a little light coconut milk.

Now I had a soup that met my expectations, and then some!

Velvety Cauliflower Curry Soup

1 small onion, chopped
1 cup celery, tops chopped
2 cloves garlic, minced
½ large cauliflower, chopped into large pieces
2 cups water
32 ounces vegetable broth
2 tsp red chili paste
½ lime, juiced
8 ounces light coconut milk

Servings: Makes 8 – 1 cup servings.

Directions:

1. Spray a large saucepan with cooking spray and place over medium heat. Add onion and celery. Cook for 5 minutes until softened, adding vegetable broth as needed to keep from burning.
2. Add garlic, water, vegetable broth, and cauliflower and let simmer for 30 minutes until vegetables are tender.
3. Add the lime juice and curry paste a little at a time and taste test until it reaches the heat you desire.
4. Remove the pan from the heat and allow it to cool for a few minutes before you add it to the blender.
5. Pour the soup into the blender in batches and puree until smooth.
6. Add the soup back to the pan and add coconut milk. Heat over medium low until soup is warmed through.

What’s good for me in this dish?

Cauliflower is a cruciferous vegetable that has help prevent cancer. It is especially helpful for lung, colon, breast, ovarian and bladder cancers. Cauliflower also has sulfur containing phytonutrients that help the liver detoxify.

Amount Per Serving: Calories: 70, Total Fat: 5.73g, Cholesterol: 0, Sodium: 282mg, Total Carbs: 4.37g, Dietary Fiber: 0.61g, Sugars: 1.77g, Protein: 0.95g, Weight Watchers Points 2

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

In my opinion, the perfect salad contains all the nutrients, fiber, fat and protein your body needs in a meal.

A simple salad of a few pieces of lettuce and a toss of salad dressing is a good choice for a side dish or starter, but if you add chopped cooked chicken, leftover salmon, or creamy garbanzo beans with an herby vinaigrette, you’ll have a healthy and delicious meal.

My definition of the perfect salad includes the following ingredients:

• Mixed leafy greens like green spinach, red radicchio and spicy arugula. Don’t hesitate to add herbs such as basil, chives and fennel. You won’t be disappointed in the flavor they add to your salad.
• Vegetables such as tomatoes, bell peppers of all colors, carrots, celery and cucumber. Choose vegetables that are in season at your local market and chop or shred them into your salad. Shredded beets add fantastic color to a chopped salad. Just make sure not to mix them in, or your salad will turn a fantastic color of red and green!
• Lean meats like leftover chicken and pork add the protein you need to feel full and satisfied. Seafood in the form of a small can of tuna, or cooked shrimp and salmon add those terrific omega 3 fatty acids we hear about all the time. Don’t forget garbanzo, black and white beans for that feel full fiber boost!



• Healthy fats such as olive or walnut oil combined with a really great vinegar such as balsamic, champagne, or red vinegar should always be part of your vinaigrette. Don’t forget to add avocado, or nuts and seeds like toasted walnuts, almonds or pepitas for a nutty, crunchy taste.

Authoring a light cooking blog gives me plenty of opportunities to whip up a variety of salads. This cool, lemony salad with spaghetti squash, white beans, and tomatoes fits my definition of the perfect salad. It has all the salad components I dream of–it has lots of nutrients, protein, fiber, a little heart healthy fat and a fantastic flavor.

Don’t forget to add a crusty whole-grain roll on the side!

Golden Spaghetti Squash with Colorful Tomatoes and Feta

1 medium spaghetti squash
4 tablespoons capers, drained
1 teaspoon lemon zest
½ large lemon, juiced
1 tablespoon olive oil
1 can Great Northern beans, rinsed and drained
1 pint grape tomatoes, halved
½ cup basil chiffonade – see these instructions to make a basil chiffonade from ehow.com
½ cup low fat feta, crumbled Salt and pepper to taste

Servings: Makes 4 main dish servings.

Directions:

1. Poke the spaghetti squash all over with a fork. Place it in a microwaveable dish. Microwave the squash on high for 10 – 12 minutes until the squash is tender when pierced with a fork. Remove from the microwave and allow it to cool to room temperature.

2. Combine capers, lemon zest, lemon juice, olive oil, and a pinch of salt and pepper in a small bowl.

3. When the spaghetti squash has cooled, cut it in half and scoop out the seeds. Take a fork and scrape the strands of squash into a large bowl.

4. Add the white beans, tomatoes and dressing. With your clean hands mix ingredients together. You really need to get your hands in there to break up the squash. It tends to stick together.

5. Fold in the basil and feta cheese and chill for 20 minutes.

What’s good for me in this dish?

Winter squash is high in vitamins A and C. It also contains potassium, fiber, manganese, folate, and omega 3 fatty acids. Winter squash has been found to have anti-cancer effects, as well as antioxidant and anti-inflammatory benefits.

Tomatoes are a terrific source of vitamins C, A and K, not to mention the antioxidant and cancer preventing benefits of Lycopene. Tomatoes support colon and prostate health, and are a good source of potassium, niacin, vitamin B6, and folate which support a healthy heart.

Amount Per Serving: Calories: 178, Total Fat: 7.53g, Cholesterol: 16mg, Sodium: 504mg, Total Carbs: 20.74g, Dietary Fiber: 4.88g, Sugars: 0.82g, Protein: 8.94g, Weight Watchers points 3

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

Therefore a logical assumption is that I’m a computer geek but I’m not.

I don’t go home and look for the latest gadget, or read blogs about Apple computers. Rather, I come home and cook up a storm.

Then, I write blog posts about my favorite recipes, converse with my fellow food fanatics, and write articles for terrific websites like Travelin’ Local.

Last week I had to prepare Apple’s iPod Touch for deployment to our schools. Having absolutely no experience with this gadget, I decided I needed to learn more about it.

BTW, with an iPod Touch you can download your favorite games and music. I was pleasantly surprised when I found How to Cook Everything by Mark Bittman.

I admit I had fun browsing recipes, and when I found this recipe for shredded beet salad, I just had to give it a try.

The salad dressing in Mark’s original recipe made a perfect sauce for my salmon fillets, although it needed a bit of sweetness– thus the addition of a little honey. The combination of light pink salmon and ruby red beets is an amazingly colorful combination.

There isn’t a much healthier dish than this meal.

Am I still using my little iPod Touch? As I waited for my Pilates class to begin, I was hunting for chicken leg recipes. So, I guess you could say I officially qualify as a food geek.

Salmon with Fresh Beet and Shallot Salad

8 ounces wild Alaskan Salmon fillets
1 small shallot, finely sliced
1 small lemon, sliced

Salad Ingredients:

1 medium shallot, finely sliced
4 small beets, peeled and shredded

Dressing Ingredients:

2 tablespoons olive oil
2 tsp Dijon mustard
4 tablespoons champagne vinegar
1 ½ teaspoons tarragon
1 tablespoon honey

Servings: Makes 2 main dish servings.

Directions:

1. Preheat oven to 350.

2. Combine olive oil, Dijon mustard, champagne vinegar, tarragon and honey in a small bowl.

3. Combine beets, sliced medium shallot, and one half of the tarragon dressing in a medium bowl, and chill in the refrigerator.

4. Cover a cookie sheet with foil and spray with cooking spray. Place the salmon on the cookie sheet. Top with the remaining dressing, shallot and lemon slices.

5. Bake for 20 minutes until the salmon just flakes at the thickest part. Do not overcook, or the salmon will be too dry.

6. Serve the salmon with beet salad.

What’s good for me in this dish?

Beets contain folate, manganese, potassium, vitamin C, and fiber. That colorful red color means they are loaded with phytonutrients that provide wonderful antioxidant benefits that are thought to fight certain types of cancer. They also promote heart heath by potentially lowering cholesterol levels.

Salmon is loaded with tryptophan, vitamin D, omega 3 fatty acids, selenium, protein, vitamins B3 and B12, phosphorus, and magnesium. Salmon is another powerhouse of nutrition that promotes brain health, heart health and good blood pressure.

I prefer Wild Alaskan salmon. It’s a bit pricier, but farmed fish contains more inflammatory-producing omega-6 fatty acids, as well as antibiotics to eliminate disease and parasites.

In contrast, wild salmon has more protein, fewer omega-6 fatty acids, and is considerably higher in omega-3 fatty acids. What a powerhouse of nutrition for heart health!

Amount Per Serving: Calories: 474, Total Fat: 19.84g, Cholesterol: 51mg, Sodium: 324mg, Total Carbs: 44.63g, Dietary Fiber: 10.26g, Sugars: 30.14g, Protein: 30.24g, Weight Watchers Points 10

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

It was one of those casseroles with noodles, a creamy white sauce, chunks of tuna fish, and potato chips crushed on top. I can still feel those dry chunks of tuna stuck in my throat as I tried to swallow a single bite. That experience ruined my taste for seafood for a very long time.

It’s a good thing that we get past those childhood hang-ups, because as soon as a friend served me a fillet of freshly grilled salmon my childhood hang-ups about seafood were gone. After that, the path was clear–I figured that if the salmon was edible, I could also give the cod a try. Soon I was eating tilapia and shellfish. You can’t beat a really good shrimp curry.

These days, seafood is on my menu at least once a week, with Wild Alaskan salmon, tilapia and cod as the star attractions of the dinner.

Tonight it was Bobby Flay’s Jicama Slaw served with chunky fillets of cod, grilled to perfection. Shredded crunchy jicama, cabbage, and carrots are tossed with a sweet and spicy dressing that works equally as well as a marinade for my cod–for which I double the dressing, and let the cod marinate until it’s ready to grill.

To keep my meal on the lighter side, I have to make a few changes to Bobby Flay’s original recipe. Sorry, Bobby, but ½ cup of oil is way too much for me. The pantry was missing the ancho chili powder, so I improvised with the chili seasoning I had on hand–next time I’ll hunt down the ancho chili powder, just to see what I’m was missing.

I’m certainly grateful I got over my distaste for seafood. And even better, I wouldn’t want to miss this meal!

Light and Flaky Grilled Cod Fillets with Jicama Slaw

4 each, 4 ounce cod fillets

Salad:

1 medium jicama, shredded
½ large cabbage, shredded
2 cups carrot, shredded
½ cup cilantro

Dressing and Marinade:

¾ cup lime juice
4 tablespoons rice vinegar
4 tablespoons honey
2 tablespoons chili seasoning
4 tablespoons canola oil
2 pinches cayenne pepper

Servings: Makes 4 main dish servings.

Directions:

1. Combine the lime juice, rice vinegar, honey, chili seasoning, canola oil and cayenne pepper in a small bowl.

2. Marinade the cod in 1/4 cup of the dressing for 30 minutes.

3. Combine jicama, cabbage, carrots and cilantro in a large bowl with the remaining dressing.

4. Grill the cod over medium heat for 3 – 4 minutes per side until fish just flakes. Do not over cook the fish or it will be dry.

5. Serve the cod with the slaw on the side.

What’s good for me in this dish?

Cod is low in saturated fat, and a good source of vitamin D, niacin, vitamin B6, vitamin B12, and potassium. It’d also a source of protein, phosphorus, and selenium. Blood-thinning omega-3 fatty acids support cardiovascular health.

Cabbage is an excellent source of vitamin C, fiber, manganese, folate, vitamin B6, and potassium which is beneficial to prevent cardiovascular disease and some types of cancers.

Amount per serving: Calories: 404, Total Fat: 14.20g, Cholesterol: 48mg, Sodium: 114mg, Total Carbs: 47.16g, Dietary Fiber: 12.23g, Sugars: 26.64g, Protein: 23.50g, Weight Watchers Points 8

Recipe adapted from Bobby Flay’s Jicama Slaw.

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

Mom’s advice stayed with me over the years. Even half a leftover chicken breast doesn’t escape my attention. I save it for my salad the next day.

Why would I throw good food down the disposal, when a salad at the local diner costs me $3.50 for 1 cup of lettuce, a few pieces of chicken, and a container of vinaigrette? I can take my lunch from home, and have twice as much to eat on my plate thanks to those leftovers.

A wrap is a great way to use up bits and pieces of this and that. My leftover chicken breast is terrific when tossed with chopped up vegetables and balsamic vinaigrette, then wrapped up in a whole-wheat tortilla. If you really want to jazz it up, add some low fat feta cheese. Now you have a lunch your co-workers will think you bought at the local deli.

Grocery stores provide a variety of tortillas from which to choose. Why not try a colorful spinach, or super high fiber tortilla? They last longer in the refrigerator than bread does, so I keep a few varieties on hand.

So what is my advice to save a few pennies, and a few pounds on the scale?

Listen to my mother and waste not, want not.

Balsamic Chicken and Mushroom Wraps

8 ounces chicken breast, cooked and chopped into bite sized pieces
2 large Roma tomatoes, seeded and chopped
2 large green onions, sliced
1 cup mushroom, sliced
2 tablespoons sun dried tomato, finely chopped
1 clove garlic, minced
6 tablespoons light balsamic vinaigrette
4 tablespoons Parmesan cheese, shaved
2 cups romaine lettuce, chopped
4 large whole-wheat tortillas

Servings: Makes 4 main dish servings.

Directions:

1. Combine chicken, Roma tomato, green onions, mushroom, sun dried tomato, garlic and balsamic vinaigrette in a large bowl.

2. Take a tortilla and spread 1/4 chicken salad mixture horizontally along the first third of the tortilla, leaving an inch of bare tortilla along the bottom edge. Top with 1/4 cheese and 1/4 lettuce. Fold right and left edges in, and fold the bottom edge over the chicken mixture, then roll up.

3. Slice the wrap in half.

What’s good for me in this dish?

Chicken is a complete protein, with less saturated fat than beef. Much of the fat is in the skin, so it’s best eaten without the skin, with chicken breasts being the leanest choice. Chicken provides 67% of your daily protein needs. It also has cancer protecting B vitamins, including Niacin and B6 for energy.

Mushrooms are very high in selenium, vitamin B2, copper, vitamin B3, tryptophan, potassium, phosphorus and zinc. Mushrooms contain powerful phytonutrients that contribute to overall health, as well as protection against certain cancers, such as breast cancer.

Amount Per Serving: Calories: 305, Total Fat: 8.36g, Cholesterol: 36mg, Sodium: 713mg, Total Carbs: 34.37g, Dietary Fiber: 2.49g, Sugars: 4.37g, Protein: 21.62g, Weight Watchers Points 6

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

This is exactly what my husband and I did this weekend. 

We’re in the process of moving to a new home. Our current home is half packed, so we’re living in a state of limbo between two houses. What a perfect time to head to the ocean to refresh and relax before the big move. 

A road trip wouldn’t be the same without snacks for the drive. Part of the fun is munching on a treat while you watch the scenery pass by.

My snack of choice is a nutty trail mix. I’m not referring to the trail mix you can buy at the store that’s loaded with sodium, extra fat and plastic chocolate. I’m talking about a mix of fresh nuts and seeds, and some really terrific dark chocolate. 

I like my trail mix raw, and my husband likes his roasted, so I make it both ways. Since he does the driving, I need to make sure he’s happy too.

It’s time to hit the road, and I won’t forget to grab the trail mix on my way out the door!

Raw Nuts and Seeds Trail Mix with Dark Chocolate Chips

1 cup pumpkin seeds, raw
1 cup almonds, raw
1 cup sunflower seeds, raw
1 cup walnuts, raw
1 cup dried cranberries
1 cup chocolate chips, dark

Servings: Makes 24 – ¼ cup servings

Directions:

Combine ingredients and seal in an airtight container. 

To roast the nuts, preheat the oven to 400 degrees and spread out on a non-stick cookie sheet. Roast 15 – 20 minutes, taking care not to burn, until nuts are fragrant.

What’s good for me in this dish?

Pumpkin seeds are a good source of omega-3 essential fatty acids and protein. Not only that, they provide 50% of the manganese you need in a day, as well as magnesium, phosphorus, tryptophan, iron, copper, vitamin K, and zinc.

Walnuts are very high in omega 3 fatty acids, manganese, copper and tryptophan. Omega 3 fatty acids contribute to a healthy heart. They’re known to lower bad LDL cholesterol levels, and raise good HDL cholesterol levels. They also improve and control high blood pressure.

Dark chocolate of at least 70% cocoa, contain flavonoids, which provides antioxidant effects that helps protect against heart disease. 

Amount per serving: Calories: 184, Total Fat: 13.46g, Cholesterol: – Sodium: 1mg, Total Carbs: 12.52g, Dietary Fiber: 2.88g, Sugars: 7.59g, Protein: 4.99g, Weight Watchers Points 4

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

It’s a good thing opposites attract, isn’t it? We compensate for each others failings, and life is much better because of it.

The foods we prefer to eat are entirely different too. Meal times are often a compromise between his favorite dishes and mine.

Mike is happiest when breakfast is a huge plate of bacon, eggs and pancakes eaten at our local diner, or when I serve him a juicy steak smothered in mushrooms, with a big baked potato on the side for dinner.

Of course, I’m just the opposite. I’m satisfied with a bowl of oatmeal for breakfast, and I love a plate filled with crispy vegetables and grilled chicken breast any time of the day.

Tonight it was my turn to choose our evening meal. I chose to stir-fry tender pork, mushrooms, and zucchini with a sweet and gingery sauce. Then I served it over a nutty, wild rice.

What’s on the menu tomorrow night? I’m guessing the request will include meat and potatoes. I’ll bet on it if I have any pennies left.

Gingery Stir Fried Pork with Zucchini and Mushrooms

1 pound pork chops, cubed into bite-sized pieces
¼ cup low fat chicken broth
1 large zucchini, halved and then sliced into 1/2" pieces
2 cups mushroom, sliced
1 tablespoon canola oil
1½ cups low fat chicken broth
4 tablespoons Mirin
3 tablespoons cornstarch
1 tsp sugar
1 tsp sesame oil
2 cloves garlic, minced
1 tablespoon ginger, minced
1 cup scallions, sliced
1 pinch red pepper
½ tsp salt

Servings: Makes 4 main dish servings.

Directions:

1. Heat a large non-stick skillet over medium high heat with 1/2 tablespoon oil. Sauté zucchini and mushrooms for 3 minutes. You still want them crisp, as you will cook them further in the sauce. Remove to a bowl.

2. Heat remaining oil in the same pan, and stir fry pork until cooked through, about 5 minutes. Add 1/4 cup chicken broth as needed to keep pork from sticking to the pan.

3. In a small bowl combine remaining chicken broth, Mirin, cornstarch, sugar, sesame oil, garlic and ginger. Add to the pan with the pork and the vegetables and cook for 5 minutes until sauce thickens.

4. Add red pepper, scallions and salt to your taste.

5. Serve over Nutty Asian Rice Medley.

Nutty Asian Rice Medley

½ cup Trader Joes Brown Rice Medley
¾ cup low fat chicken broth
½ cup water
1 cup carrot, finely shredded
1 clove garlic, minced
1 tsp ginger, minced
1 tsp soy sauce
½ tsp sesame oil
¼ cup scallions, finely sliced
2 tablespoons parsley, minced
¼ cup almonds, sliced

1. Combine rice, chicken broth, water, carrots, garlic, ginger, soy sauce and sesame oil in a rice cooker, or a medium saucepan over medium heat. Cook for 20 – 25 minutes until liquid is absorbed and rice is tender.

2. Add remaining ingredients.

What’s good for me in this dish?

Pork trimmed of visible fat can be considered lean meat. Specifically boneless pork chops, or tenderloin. Pork is a good source of vitamin C, niacin, phosphorus and zinc. It’s also a very good source of protein, vitamin B12, iron and selenium.

Mushrooms are very high in selenium, vitamin B2, copper, Vitamin B3, tryptophan, potassium, phosphorus and zinc. Mushrooms contain powerful phytonutrients that contribute to overall health, as well as protect against certain types of cancers. Selenium contributes to the proper function of our antioxidant system. Zinc promotes immune function.

Gingery Stir Fried Pork with Zucchini and Mushrooms

Amount Per Serving: Calories: 256, Total Fat: 8.17g, Cholesterol: 74mg, Sodium: 765mg,Total, Carbs: 14.17g, Dietary Fiber: 2.17g, Sugars: 3.79g, Protein: 28.36g, Weight Watchers Points 5

Nutty Asian Rice Medley

Amount Per Serving: Calories: 142, Total Fat: 5.18g, Cholesterol: –, Sodium: 267mg, Total Carbs: 19.82g, Dietary Fiber: 2.99g, Sugars: 2.07g, Protein: 5.67g Weight Watchers Points 3

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

Nutrition details obtained from http://www.whfoods.org, http://www.nutritiondata.com, http://www.about.com, and http://www.abouthomecooking.com.

It seems the days when our house was filled with noisy children, dirt on every surface, and lots of laughter is now a thing of the past—sans the memories.

My son and daughter are in their mid-twenties, and are now young adults. They’re both living independent lives, preparing for weddings, and hopefully we’ll have a few grandchildren in the near future.

As exciting as all this is, I still miss the chaos of sports practices, music lessons, and school events. Has my life improved in other ways? You bet! I’ve gone back to school, author my own blog, and cook to my heart’s content.

The meals I prepare these days are dishes my children would never have approved of. Can you imagine if I had placed a plate of eggs scrambled with spinach and mushrooms in front of them? Just the thought brings a smile to my face. Their idea of breakfast was pancakes smothered in syrup. Yes, times have changed!

Nowadays, I’m preparing and serving the kind of foods that appeal to me; and meatless meals are often on the menu. I skip the bacon and ham with my eggs, in favor of vegetables and a really great cheese.

Although my menus are lighter, if you ask me, they’re far more delicious.

Do I miss the bacon and ham? Not nearly as much as I miss the good old days; but I have to say, the future looks promising indeed.

Light and Fluffy Mushroom and Spinach Baked Eggs

3 large eggs
3 large egg whites
¼ cup fat free milk
½ tsp thyme, minced
½ tsp baking powder
1 tsp olive oil
1 tsp butter
¼ cup onion, minced
½ cup zucchini, cubed into small pieces
½ cup mushrooms, sliced
1 cup baby spinach leaves
¼ cup Parmesan cheese, shredded
1 pinch salt
1 pinch pepper

Servings: Makes 4 main dish servings.

Directions:

1. Preheat the oven to 350 degrees.

2. Whip together eggs, milk, thyme, baking powder, a pinch of salt and pepper, and set aside.

3. Preheat non-stick skillet with butter and olive oil over medium heat. Add onion and zucchini. Cook 5 minutes until the vegetables are tender.

4. Spray a small baking dish with cooking spray (I used a small oval baking dish), then layer with spinach, mushrooms, onion and zucchini.

5. Pour egg mixture over the top and gently press the vegetables down into the eggs.

6. Sprinkle with Parmesan cheese and bake for 30 minutes, or until a toothpick inserted in the center comes out clean.

What’s good for me in this dish?

Eggs provide tryptophan, selenium, iodine, vitamins B2 and B12, and protein. Selenium helps protect our immune systems, and regulates thyroid hormones. The protein in eggs plays a critical role in the building of our muscles, blood, skin, hair and nails.

Eggs also contain choline, known to reduce inflammation in the body. According to George Mateljan, author of World’s Healthiest Foods, inflammation contributes to heart disease, osteoporosis, type-2 diabetes, and Alzheimers.

Free range, or cage free eggs, are higher in quality nutrients including all nine essential amino acids, and contribute to lowering cholesterol levels.

Amount Per Serving: Calories: 120, Total Fat: 6.53g, Cholesterol: 164mg, Sodium: 328mg, Total Carbs: 3.99g, Dietary Fiber: 0.76g, Sugars: 2.24g, Protein: 10.75g, Weight Watchers Points 3

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

Nutrition details obtained from http://www.whfoods.org, http://www.nutritiondata.com, http://www.about.com, and http://www.abouthomecooking.com.

The whole process means tightening our purse strings and saving for the necessities, toward being in the situation of “isn’t this great to have,” rather than not to have.

So, to accomplish this–no more lattes at the espresso stand on the way to work, no more lunch breaks with co-workers, and no more dining out at our favorite Mexican restaurant.

Am I disappointed? Hardly. The ultimate goal is worth the sacrifice. Besides, I’ll bet I lose a few pounds along the way, so how can that be a bad thing?

Lentils fit right into my plan. For pennies, I can buy a ton of them, although that’s probably a bit of an exaggeration. These tiny little disks of goodness make such a variety of soups, stews and salads, that you’ll never be bored.

Even better, lentils are loaded with protein and fiber. A bowl of soup keeps me hungry free for hours.

Sounds like a winner to me!

Spicy Mexican Lentil Stew

4 medium tomatoes, chopped
1 medium bell pepper, finely chopped
1 small onion, finely chopped
2 cloves garlic, minced
12 ounces beer
4 cups vegetable broth
2 cups water
1 tablespoon chili powder
1 tsp cumin
1 pinch cayenne pepper
1 cup lentils, rinsed and drained
1 medium lime, juiced
½ cup cilantro, rough chopped
6 tablespoons light sour cream
6 tablespoons light cheddar cheese, shredded
6 tablespoons avocado, chopped

Servings: Makes 6 main dish servings.

Directions:

1. In a large Dutch oven combine tomatoes, bell pepper, onion, garlic, beer, vegetable broth, water, chili powder, cumin, and cayenne. Bring to a simmer over medium low heat for 1 hour, until vegetables are tender.

2. Add lentils and lime juice. Cook another 20 minutes until lentils are tender. Add more water if necessary to keep a nice stew consistency.

3. Add cilantro.

4. Top with cheese, avocado and sour cream.

What’s good for me in this dish?

Beans and legumes are an excellent source of antioxidants, folic acid, potassium, dietary fiber and complex carbohydrates. They are also a terrific source of protein. Folic acid is important for the formation of red blood cells, and potassium is important for our nervous system. It also promotes a healthy heart rhythm. Fiber is improves digestive health, and keeps hunger satisfied for longer periods of time.

Amount Per Serving: Calories: 229, Total Fat: 4.32g, Cholesterol: 6mg

Sodium: 443mg, Total Carbs: 32.52g, Dietary Fiber: 12.68g, Sugars: 5.24g, Protein: 12.74g, Weight Watchers Points 4

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

Nutrition details obtained from http://www.whfoods.org, http://www.nutritiondata.com, http://www.about.com, and http://www.abouthomecooking.com.

Don’t get me wrong – I am far from perfect. I love to eat at our local Quiznos, where they serve a spicy chicken salad I adore, and I’m even known to order the occasional chicken burger and fries when the mood strikes. Still, most days, I bring my lunch to work.

It’s not hard to take leftover ingredients from other meals, and turn them into a nutritious, brain boosting lunch. A lunch that will get you through the rest of your day with more energy than you would have had by eating that calorie laden burger from the restaurant next door.

I’m not talking about bringing leftovers from last night’s meal. I realize there are many people who wouldn’t touch leftovers. I’m talking about making a little bit extra of this or that, and turning it into a delicious salad, or a wrap for lunch the next day.

A perfect example of my easy lunch philosophy, is this salad made with extra quinoa from the Greek Quinoa Burgers I had already made for dinner. I simply tossed the quinoa together with colorful veggies, a little balsamic dressing, and some tangy feta cheese.

What a nutritious, delicious, lunch. Enjoy!

Fresh Asparagus and Quinoa Salad

3 cups quinoa, cooked according to package directions
½ medium green pepper, chopped in small pieces
½ medium red bell pepper, chopped in small pieces
¼ small onion, finely chopped
2 cups English cucumber, chopped in small pieces
2 cups asparagus, thin stalks cut into 2" pieces
½ medium lemon, juiced
4 tablespoons light balsamic vinaigrette; look for a bottled dressing with organic ingredients
1 cup feta cheese, crumbled
salt and pepper

Servings: Makes 4 main dish servings.

Directions:

1. Place asparagus pieces in a steaming basket, then in a large saucepan with 3 " of water. Cover, and bring to a boil over medium heat. Steam for 4 minutes to blanch, and remove from heat. Cool for 10 minutes.

2. Combine asparagus with remaining ingredients, salt and pepper to taste, and chill for 30 minutes prior to serving.

What’s good for me in this dish?

Quinoa is a nutritional powerhouse. It’s a complete protein containing all 9 essential amino acids. It’s also high in manganese, magnesium, iron, tryptophan, copper and phosphorus. Quinoa provides significant benefits for heart health. It’s also useful for people who suffer from migraine headaches. High in fiber, quinoa is a dieter’s dream.

Calories per serving: 328, Total Fat: 10.40g, Cholesterol: 33mg, Sodium: 630mg, Total Carbs: 40.45g, Dietary Fiber: 6.99g, Sugars: 5.34g, Protein: 13.85g, Weight Watchers Points: 7

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

Nutrition details obtained from http://www.whfoods.org, http://www.nutritiondata.com, http://www.about.com, and http://www.abouthomecooking.com.

“KEEN-wah!”

“KEEN-wah” is the proper pronunciation of the word “quinoa.” It tops my list of favorite grains, yet it really isn’t a grain at all.

It’s a leafy green vegetable akin to spinach that looks like small, pearly, nuggets of perfection. Packed full of protein and antioxidants, quinoa is perfect for a vegetarian burger.

This is the last of my favorite burger recipes, although I’m sure I could produce a burger a day. There is such an endless combination of ingredients that can be used to create one, so have some fun yourself, and mix it up a bit to create your own signature burger!

This Greek burger from Body & Soul Magazine is a terrific mix of smoky cumin, creamy beans, and my personal favorite, quinoa. I couldn’t resist taste testing it. Indeed, I’m sure I’ve even tasted an entire burger before it ever hit the skillet!

Stuff your quinoa burger into a pita pocket, and top it with yogurt sauce, and cool cucumber slices. Its refreshing and delicious!

Happy cooking!

Greek Quinoa Burger with Tangy Yogurt Sauce

1/2 cup rinsed quinoa
1 medium carrot, cut in large chunks
6 scallions, thinly sliced
15 ounces great northern beans, drained and rinsed
1/4 cup plain dried breadcrumbs
1 large egg, lightly beaten
1 tablespoon ground cumin
2 tablespoons olive oil
1/2 cup plain nonfat Greek yogurt
1 tablespoon fresh lemon juice
4 pitas (each 6 inches)
1/2 English cucumber, thinly sliced
salt and pepper to taste

Servings: Makes 4 main dish servings

Directions:

1. Soak quinoa for 5 minutes in hot water to soften the outer coating called “saponin.” This will ensure that the quinoa isn’t bitter. Then, in a saucepan, boil ¾ cups water, and add quinoa. Cook 12 minutes until the liquid is absorbed. Fluff quinoa with a fork, and set aside.

2. Using a food processor, finely chop carrot. Add cooked quinoa, 3 scallions, beans, breadcrumbs, egg, cumin, 1 teaspoon salt, and 1/4 teaspoon pepper, then pulse until the mixture is combined.

3. Refrigerate burger mixture for 10 minutes until firm, and then form into ¾ inch patties.

4. In a large nonstick skillet, heat oil over medium; cook burgers until browned for 8 minutes.

5. In another bowl combine yogurt, lemon juice, and the remaining scallions. Season with salt and pepper to taste.

6. Warm pitas in the microwave for 15 seconds. Cut in half and stuff with burger, yogurt sauce and cucumber slices.

What’s good for me in this dish?

Quinoa is a nutrition powerhouse. A complete protein containing all 9 essential amino acids, it’s also high in manganese, magnesium, iron, tryptophan, copper and phosphorus. Quinoa provides significant benefits for heart health. It’s also useful for people who suffer from migraine headaches. High in fiber, quinoa is terrific for dieters.

Carrots are very high in vitamin A, which promotes eye health. Carrots contain vitamins K and C. They are a terrific source of antioxidant compounds that protect against cardiovascular disease and some cancers.

Amount Per Serving: Calories: 550, Total Fat: 10.80g, Cholesterol: 53mg, Sodium: 944mg, Total Carbs: 91.70g, Dietary Fiber: 16.70g, Sugars: 8.73g, Protein: 24.71g, Weight Watchers Points 11

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

Nutrition details obtained from http://www.whfoods.org, http://www.nutritiondata.com, http://www.about.com, and http://www.abouthomecooking.com.

When you put beef, poultry, or seafood between two pieces of bread with a few really great toppings, that makes people happy. You can’t go wrong serving burgers for lunch or dinner, and you’ll never go wrong serving them to company.

So why not lighten up the calories a bit, and make your friends and family a bit happier?

When it comes to my favorite burger, I choose chicken. I am a legend in the family when it comes to the consumption of chicken. In fact, my Dad often joked about how much chicken I could eat in one sitting.

More often than not, when you order a chicken burger at a restaurant, it comes with a chicken breast. I prefer ground chicken. When I eat a burger made with chicken breast, the bun and toppings slide all over. They eventually land on the plate, and not in my mouth. I want a chicken burger that holds all my favorite toppings inside the bun.

I’m not opinionated at all when it comes to my burgers, am I?

At the grocery store, you can find ground chicken breast, or ground chicken, which will include light and dark meat. Ground chicken usually has more moisture, but also contains more calories. I’ve used ground chicken in this recipe. This same recipe works equally as well with ground turkey.

You will love the subtle taste of rosemary and apple in this burger, and the Swiss cheese adds some tang. This is a burger you can feel good about eating.

Stay tuned next week for another delectable burger!

Juicy Rosemary and Apple Chicken Burger

1 pound ground chicken
½ tablespoon rosemary, finely minced
½ medium apple, finely chopped
¼ small onion, finely chopped
1 large egg white
¼ cup bread crumbs
½ cup low fat Swiss cheese
2 ea whole wheat burger buns
4 tablespoons low fat mayonnaise
1 tablespoon Dijon mustard

Servings: Makes 4 main dish servings

Directions:

In a food processor, finely chop the apple and onion. Add the rosemary, chicken, bread crumbs and egg and combine. Stir in the cheese, and form into 4 patties.

Grill on the stove over medium heat using grill pan sprayed with cooking spray, or if you prefer on an outdoor grill.

Combine mayonnaise and Dijon mustard to make a sauce.

Toast buns and top with a burger and mustard sauce.

What’s good for me in this dish?

Lean chicken is a complete protein, with less saturated fat than beef. Chicken also has cancer protecting B vitamins, including Niacin and B6 for energy.

Apples are a great source of vitamin C and fiber. Vitamin C is an important antioxidant for a healthy heart. The flavonoids in apples also contribute to heart health. High in fiber, apples can help lower LDL cholesterol.

Calories: 264, Total Fat: 13.15g, Cholesterol: 105mg, Sodium: 225mg, Total Carbs: 11.17g, Dietary Fiber: 6.14g, Sugars: 3.30g, Protein: 25.79g, Weight Watchers Points 6

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

Nutrition details obtained from http://www.whfoods.org, http://www.nutritiondata.com, http://www.about.com, and http://www.abouthomecooking.com.