Tag Archives: health food

Healthy Bites with Holly: Crazy Pizza

22 Apr

When you are trying to let go of unhealthy eating habits, the siren song of the fattening foods call out to drag you to the dangerous shoals.  Pizza commercials are my siren songs.  I cannot change the channel fast enough to stop my mouth from watering when I see the cheesy goodness of a hot slice of pizza on the screen.  I am so glad I finally found this amazing recipe.   It is easy to prepare, the ingredients are not exotic or hard to find, and the result is a moist casserole that tastes just like pizza (or maybe even a little better).

Even better, I can vouch for the family friendly nature of this dish.  Back in the day, when my children were still in grade school, I had to find low calorie dinners that would fit in my diet plan that my family would eat and not complain about.  Over the years, this became their favorite “momma’s on a diet” recipe. It is no surprise that this recipe eventually became a family staple, even after the diet stopped.  You really need to try this…it tastes sinfully delicious.

Crazy Pizza

Ingredients:

  • 8 ounces ground turkey or for a nice twist, try 8 ounces spicy turkey sausage1/2 cup onion (chopped)
  • 1/2 cup green bell pepper (chopped) (you can add any vegies you like on pizza, like mushrooms or zucchini)
  • 1 teaspoon dried oregano
  • 1/2 teaspoon granulated garlic
  • Salt and Pepper to taste
  • 1 (15 ounce) can stewed tomatoes
  • 1 teaspoon worcestershire sauce (or more depending on your taste)
  • 1 (7 1/2 ounce) can Pillsbury Reduced Fat refrigerated biscuits
  • 1/3 cup low-fat cheddar cheese (shredded)
  • 1/3 cup reduced-fat mozzarella cheese (shredded)

Directions:

  1. Preheat oven to 350 degrees F. and spray an 8×8 inch baking dish with cooking spray.
  2. In a non stick large skillet brown the turkey.  Add the granulated garlic and salt and pepper to taste.
  3. Add green pepper, onion and any other vegies you are including. Continue to stir fry until the onions are slightly opaque.
  4. Stir in stewed tomatoes and the rest of the spices.  Cook on medium heat for about 5 minutes until the mixture is hot and flavors are throughout.
  5. Open biscuit package and separate biscuits.   Cut each biscuit into 4 pieces.  Place biscuits in the bottom of the oiled baking dish.
  6. Pour the meat mixture over the biscuits.  Ensure all the biscuits are covered with the mixture.
  7. Place baking dish into the preheated oven and bake 20 minutes.
  8. Sprinkle shredded cheddar and mozzarella cheese over the top and continue baking until cheese melts, about 5 minutes

This dish makes 4 plentiful servings.  Serve this with a side salad with shredded parmesan cheese on the table and you will make yourself (and your family) very happy that you are eating healthy.    Do you have a tried and true low cal/point recipe that you and your family loves?  Leave me a comment and a link and let’s share.

Nutritional Information per serving:   Calories:  268   Fat:  2.5g   Total Carb:  31g  Dietary Fiber:  4g  Protein:  5g  – Weight Watchers Plus Points:  7

Download the .pdf of this recipe: Crazy Pizza

Holly is the mother of three grown daughters, and has recently embarked on her own journey of weight loss and healthy living. Convinced that the key to her success is smart, but manageable, eating choices, she is now a regular columnist for The Frugal Flambe- you can catch her posts every Friday right here! Join her every week as she shares her triumphs and successes, and maybe a couple of stumbles along the way. Eating healthy doesn’t have to be horrible- Holly can do it, and so can you.

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Just the Basics with Jenna: Paleo Banana Bread

20 Apr

I am so excited to announce our newest columnist- Jenna from The Paleo Project. As you know, we’ve been looking for someone who would be able to write a column especially geared towards those families with allergies, intolerances, and health needs. Check back every Wednesday for her recipes, tips, and encouragement!

Where should we start? Names? Okay, I’m Jenna. Age? 23. Food Philosophy? Put your health first, the environment at a close second, and listen to your body, it knows more than you think. Since we’ll be getting quite close over the next few weeks, I should probably tell you how I got here. Not just here, at the Frugal Flambe, but here as a food blogger leading an allergen-free, paleolithic lifestyle.

A paleo diet is also referred to as the caveman diet. It consists of eating foods that were available to our paleolithic ancestors before agriculture was introduced, before fats were removed from our diet and before the USDA designed a food pyramid that went completely against the inner workings of our bodies. I didn’t set out to find a diet. I would have gladly continued to eat gluten covered, sugar coated, soy based, vegetable oiled, dairy filled foods for the rest of my life. The only problem was, those foods wanted nothing to do with me. It was like trying to be part of a group my whole life, trying to fit in, torturing myself to belong. I saw my face, back and chest constantly breaking out with acne, and I felt the sharp pains in my stomach after every meal. What I didn’t see, was that the foods I kept putting into my body were harming me, rejecting me and laughing about it behind my back.

After years and years of this self-induced torture, I decided to stop making excuses and take control. I eliminated cheese, milk, soy, grains, gluten, legumes, starchy vegetables like corn and potatoes, sugar, peanuts and vegetable oils. I now limit myself to eating grass-fed beef, organic chicken, cage-free DHA omega 3 eggs, wild fish, vegetables, fruit, nuts and healthy fats and the frequent dark chocolate treat. I started navigating my way around the kitchen and found cooking to be calming and second nature. My passion for writing and photography led me to the blog world and my allergen-free approach to cooking at home led me to The Frugal Flambe.

It took me a lot of research and work to get here, but I’m here to stay. I blog about the constant effort I have to make to lead this lifestyle. I eat at home as often as possible not only because of the limited allergen-free options at restaurants, but because I’d rather save my money to purchase whole, organic, unprocessed foods. I learned the beauty in preparing my meals and the satisfaction of knowing where they come from.

One of my favorite things to do is find foods that I loved in my pre-paleo days and allergize them. To start things off, I want to share a delicious treat I created by taking a classic recipe and replacing the ingredients. My mission is to create a healthier meal that makes my body happier, without compromising taste.

Paleo Banana Bread
*Free of Sugar, Grain, Gluten, Nuts and Soy, **Contains Eggs
Ingredients:
  • 4 eggs
  • 3 small bananas
  • 3/4 cups of gluten-free coconut flour
  • 1/2 tsp gluten-free baking powder
  • 3 tbs honey
  • 1/4 cup melted coconut oil
  • 1/2 tsp vanilla extract
  • 1 tbs cinnamon
Directions:
  1. Preheat oven to 350 degrees F.
  2. Using a hand mixer or food processor, combine eggs, bananas, honey, vanilla and coconut oil.
  3. In a bowl, mix flour, baking powder and cinnamon.
  4. Combine wet and dry ingredients. Mix until a thick batter forms.
  5. Pour into a greased bread pan. Cook for 45 minutes at 350 degrees F.
  6. Place broiler on low, broil for 5 minutes, watching closely.
  7. Let bread cool. Top with coconut butter, honey and cinnamon.


This bread was so simple and I honestly find coconut flour to replicate regular flour most in taste. For families without nut allergies, I’d recommend adding walnuts and for families with egg allergies, a simple egg replacement is

1 egg = 1 tbs flaxseed + 2-3 tbs water.

It was wonderful meeting you and I look forward to sharing more recipes, research and photos.

Download the .pdf version of this recipe: Paleo Banana Bread.

Jenna comes to the Frugal Flambe with delicious allergen-free recipes for the busy family. A writer and experimental photographer, after several years of food sensitivity and skin problems, Jenna decided to begin a paleolithic lifestyle. Paleo eaters tend to stick to the pre-agriculture food groups: meat and fish, vegetables and fruits, healthy fats, nuts and herbs. No sugar, no dairy, no grains, no legumes, no peanuts, nothing processed. Just whole, organic, healthy foods that work well with the human body, eliminate auto-immune diseases and improve food related ailments. This allergen-free diet is Jenna’s new way of life and she is constantly teaching herself new ways to cook and feed her body what it needs. Every Wednesday, she’ll share her her dishes with families who suffer from allergies, or people who are looking to change their eating habits.  No sugar? No dairy? No grain? No problem!

Recipe: Strawberry Spinach Salad

16 Apr

I love salad. There are many reasons for this. I’d be lying if I said the first reason was anything other than salads are freakin’ easy. They require nearly no cooking (usually) and clean up well. Boom. I’m sold. As if that weren’t enough, they also are fresh, cool, and most of them are downright gorgeous. I’m usually more comfortable bringing a salad to a group potluck event than I am any other dish- mostly because I KNOW it’s going to be a hit.

This is one of those “I KNOW it’s going to be a hit” recipes. Simple, fresh, delicious.

Strawberry Spinach Salad

Ingredients:

  • 2 packages spinach
  • 1 pint strawberries
  • feta cheese
  • 1 cup toasted pecan halves (bakes 15 min at 300 degrees F)
  • Dressing
    • 1/3 cup white vinegar
    • ¾ cup white sugar
    • 1 tsp dry mustard
    • 1 tsp salt
    • 1 ½ tsp minced onion
    • 1 cup oil
    • 1 ½ tbsp poppy seeds

Directions:

  1. Put spinach, sliced strawberries, and pecans in a bowl.
  2. In a separate bowl, mix dressing.
  3. Combine salad and dressing.
  4. Allow friends to ooh and ahh over your brilliance.

Do you have any easy salads you’d like to share? Put them in the comments!

Download the .pdf version of this recipe HERE.

Healthy Bites with Holly: A Few of My Favorite Things

15 Apr

As I was shopping this week, it occurred to me that I have found new favorite foods.  Yummy, nutritious things to eat that are now my go-to foods.  You know those foods…the stuff you HAVE TO HAVE in your cupboards or refridgerator every day.   In order of importance, here are my must haves:

  1. Greek Yogurt:  Bar none, greek yogurt has become the food I most look forward to eating daily.  My preference is Chobani brand Greek Yogurt.   If you compare regular yogurt to greek yogurt, per ounce greek yogurt has only 2 more calories, but half the sugar and twice the protein.  This means that for just a few more calories, it satisfies me longer.  And feeling fuller means that I don’t want to cheat and eat a donut. (Photo Source)
  2. Edamame:  I love me some edamame!  You can buy these unshelled soy beans pre-cooked and frozen in small little packets.  I buy them from Costco and pop them in my freezer.  And then, when I need a little mindless snack, something to replace high fat, empty calories like potato chips, I just zap them for 2 minutes in the microwave and I have fun, tasty thing to eat that doesn’t pack on the pounds. The best thing is that edame is very low in sodium. It is also a good source of Dietary Fiber, Protein, Thiamin, Iron, Magnesium, Phosphorus and Copper, and a very good source of Vitamin K, Folate and Manganese. (Photo Source)
  3. Low Fat String Cheese:  Wanna play with your food?  And eat healthy?  Add low fat string cheese to your diet.  I love the different ways that I can eat it.  Sometimes, I cut it into little coins, and eat them slowly, one by one.  Sometimes, I peel off the strings, and eat them like a kid.  And sometimes, I zap the cheese for 15 seconds in the microwave, and eat it warm and a little melty.  My very favorite thing is to take a few low fat cracker, such as Low Fat Wheat Thins, and add a piece of string cheese, and then a piece of jalapeno pepper on the very top.  The crunch is satisfying and feels like a little hors d’oeuvre.  MM Good!
  4. Bananas:  I think the banana may be the most perfect food.  It is easily digested, contains nature sugars for energy, high in protein, high in potassium.  It is portable, has it’s own wrapper and contains almost 20% of your daily vitamin C need.  And it is great to help you regulate your, um, bathroom products.  Which can come in handy when you are first trying to lose weight and your body rebels.  I have at least one banana a day. (Fact Source)
  5. Water Bottles:  Technically, the water bottles I purchased are not a food, but they have helped me so much to drink the water I need every day.  At first, I tried to use recycled water bottles, but they were thin, and easily collasped.  The caps became harder and harder to screw on, and sometimes they leaked in my bag.   I found these particular bottles at Bed Bath and Beyond. They are thick, and easy to clean.  The caps are very strong and have a silicone seal to keep the water in the bottle.  These are designed to work with their new SodaStream soda maker, but you can buy them separately.

Do you have a “Go-To” nutritious food or product that has helped your healthy eating goals?  Drop me a line and let me know!

Holly is the mother of three grown daughters, and has recently embarked on her own journey of weight loss and healthy living. Convinced that the key to her success is smart, but manageable, eating choices, she is now a regular columnist for The Frugal Flambe- you can catch her posts every Friday right here! Join her every week as she shares her triumphs and successes, and maybe a couple of stumbles along the way. Eating healthy doesn’t have to be horrible- Holly can do it, and so can you.

Recipe: Shrimp and Edamame Udon Soup

14 Apr
Guest Post by Stephanie from Life Tastes Like Food.

We all have those days where we’re just so busy that eating is the last thing on our minds! This is especially true during the workweek, whether it’s 40 plus hours at a job, going to school or taking care of the kids. Sometimes, it just sounds so much more appealing to curl up on the couch, order some take out, and take a nice nap. But of course, we can’t always pause our day to rest up, so we must keep going. On days like these, I am always reluctant to settle for something unhealthy. The thought of microwave popcorn or eating out does cross my mind, but in the end, I snap out of it and remember how much I absolutely love food! I still want something that won’t burn a hole in my wallet and something that is somewhat healthy even if I can barely lift a finger to cook it.

This dish has been a staple whenever I am in need of a delicious and quick meal! It only takes, oh, under 20 minutes to make! Shrimp and edamameudon soup brings out the best of all the flavors used. The warm, aromatic smell can lour any hungry passerby instantly, and leave them hungry for more. You can buy the udon noodles that are ready to eat at any grocery store, and then a can of low sodium broth! I then add whatever I have on hand, and it’s as simple as that. This time I used some shrimp, steamed edamame, tofu, enokitake mushrooms, broccoli, and topped off the broth with some chili oil. Throw everything together in a pot to cook, and you have yourself a wonderful instant dinner! You can substitute what I used for anything that you are in the mood for—chicken (The Frugal Flambe—I’m talking to you because I know you have an abundance of chicken!), onions, snow peas, etc. This soup goes well with a nice salad, too. If you are ever lacking time to cook, remember, you can still make something healthy even if you are extremely busy! Try it next time. Everyone deserves a wonderful meal, even if their lifestyle leaves little room for free time.

Shrimp and Edamame Udon Soup

Ingredients:

  • 1 package of pre-cooked udon noodles
  • 1 can of low sodium chicken broth
  • 6 shrimp (peeled and deveined)
  • ¼ cup edamame beans (shelled)
  • Broccoli
  • Any other ingredients you feel like adding!

Directions:

  1. Heat the broth in a pot.
  2. Once it’s boiling, lower it to a simmer and add in the noodles, edamame, and shrimp.
  3. Let cook for about 1 minute. Then add in broccoli.
  4. Let cook for another minute or two, and then you are ready to enjoy your meal!

Addicted to food and cooking, this 20-something girl from California is out to explore the ins and outs of life and delicious food! Although she majored in Graphic Design and Communication, her primary, not-so-secret love is eating, cooking, and sharing her experiences through her blogLife Tastes Life Food. She is the definition of a foodaholic. She strongly believes that there is a personal connection through food to life and that you can contribute many concepts from cooking and baking into life’s everyday lessons.

Contact Info:

Healthy Bites with Holly: It’s the Little Things

8 Apr

I am looking over my weight loss book. Every week I am consistently losing a little over a pound, and yet I am not starving. I even occasionally eat out, and have a margarita. Looking back, it has been three months since I made the decision to eat healthy and save my life. The decision was a big one, and one that I had made in my mind and heart a hundred times before. What is the difference now? I think it is the small changes, about a 100 little ones, that have finally made the difference.

The philosphy of small incremental changes towards constant improvement is called “kaisen”.   Toyota, and other companies use this philosophy to reach goals.  Kaisen is where flexibility, simplicity and the quest for constant improvement become the driving goals.   This means that instead of my ultimate goal being the loss of 90 pounds, I changed my goal to focus on the process– on make those constant small improvements every day.  Committing to writing this blog every Friday is a part of that.

Looking back, were are the things I slowly added or changed:

  • I drink 8 cups of water or more a day
  • I save my calories for food and do not drink anything that has calories
  • If given a choice, I buy whole grain products
  • I do not buy bread or bread products.
  • I try eating at least 90g of Protein a day
  • I cleaned out my kitchen and removed all the high fat, high carb items that were too much of a temptation (like peanut butter and high sugar cereals)
  • At night, when I want to snack for no reason, I pick up my knitting instead to keep my hands busy
  • I buy pre-cut, ready to eat vegies and put them in the front of my fridge so they are the first things I see when I open the door.
  • I eat breakfast now to avoid being over hungry at lunch
  • Every week, I try a new healthy food I have never tried before
  • I now eat high protein greek yogurt instead of high fructose corn syrup yogurt

Nothing on this list is earth shattering, and perhaps many of them you have heard before.  But every day, every week, I make a very slight change.   And by keeping my focus on the changes, and not on the scale, I hope to wake up one morning and find that I have achieved a healthy weight.

Have you made a change that has helped you lose weight?  Please comment below and let me know.  I’d love to hear about your success.

To read more about how engineers apply Kaisen: http://www.engineeringtalk.com/news/sod/sod105.html#ixzz1IthyL5u3

Holly is the mother of three grown daughters, and has recently embarked on her own journey of weight loss and healthy living. Convinced that the key to her success is smart, but manageable, eating choices, she is now a regular columnist for The Frugal Flambe- you can catch her posts every Friday right here! Join her every week as she shares her triumphs and successes, and maybe a couple of stumbles along the way. Eating healthy doesn’t have to be horrible- Holly can do it, and so can you.

Recipe: Easy Balsamic Chicken Salads

5 Apr

Chicken salads are one of my fall-back recipes. I’ve almost always got lettuce and chicken on hand, so they’re a no brainer when it comes to making supper on the fly. However, I get bored with the same old salad dressing over and over. This week, I looked up a new recipe for a Honey Balsamic salad dressing recipe- here’s what I found:

Honey Balsamic Salad Dressing

Ingredients:

  • 1/2 cup extra virgin olive oil
  • 2 tbsp balsamic vinegar
  • 1 tsp dijon style mustard
  • 1 tsp honey
  • 1 clove garlic, minced
  • 1 shallot, minced
  • 1/4 tsp salt
  • 1/4 tsp pepper

Directions:

  1. Put all ingredients into a blender/food processor.
  2. Blend/process.
  3. Pour over a salad. We used a head of lettuce, basic crusted/pan fried chicken, craisins, wanton strips, and carrot shavings. Simple, and it was literally everything I had that was salad-worthy.

Alright, so there’s another easy and fast supper. This one took me about 15 minutes top to bottom (once I thawed the chicken). Now THAT’S nice.

Do YOU have any easy/fast dinner ideas? Share them in the comments- we want em all.

Download the .pdf version of this recipe HERE. (under Sides)

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