Episodes and Videos
Baked Cinnamon Apples- Cut apples, sprinkle with cinnamon, add ¼” of water, cover with foil, and bake at 350°. Eat warm or cold.
Rice Cakes with Peanut butter- put peanut butter in small disposable 2oz. cups
Hard Boiled Eggs-Peel, cut into a bowl, microwave for 40 seconds, sprinkle cheese on top!
Pasta (warm) with a sprinkle of cheese or butter. Add chicken and dressing for a cold pasta salad. Use rice pasta for a gluten-free snack!
Deli Meat with Cream Cheese- Roll cream cheese in deli meat
Pancakes- Make a bunch, put in the toaster for a quick breakfast or after school snack
Peanut Butter with Celery- put peanut butter in small disposable 2oz. cups
Boiled Potates- Cut potatoes into bite size pieces, boil in water for about 8 minutes, drain. Add a smidge of cheese or butter to warm potatoes for a snack. (You can reheat them very easily too! Add cooked chicken, hard boiled eggs and mayo for a quick yummy cold potato salad!
Mini Crust-less Quiches
- 8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces
- 1 teaspoon olive oil
- 8 ounces mushrooms, sliced
- 1/4 cup sliced scallions
- 1/4 cup shredded Swiss cheese
- 1 teaspoon freshly ground pepper
- 5 eggs
- 3 egg whites
- 1 cup fat free milk
- Preheat to 325°F.
- Coat a nonstick muffin tin generously with cooking spray
- Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes.
- Transfer to a bowl to cool.
- Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes.
- Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes.
- Stir in scallions, cheese and pepper.
- Sprinkle a heaping tablespoon of the sausage mixture into each cup.
- Whisk eggs, egg whites and milk in a medium bowl.
- Pour evenly on top of sausage mixture.
- Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes.
Mini Green Chille Casseroles
- 2 4-ounce cans diced green chilles, drained and patted dry
- 3/4 cup frozen corn, thawed and patted dry
- 2 scallions, thinly sliced
- 1 cup shredded reduced-fat Cheddar cheese
- 1 1/2 cups nonfat milk
- 6 large egg whites
- 4 large eggs
- 1/4 teaspoon salt
- Preheat oven to 400°F. Coat eight 6-ounce or four 10-ounce heatproof ramekins with cooking spray and place on a baking sheet.
- Equally divide green chilles, corn and scallions among the ramekin
- Top each with cheese.
- Whisk milk, egg whites, eggs and salt in a medium bowl until combined.
- Divide the egg mixture evenly among the ramekins.
- Bake the mini casseroles until the tops begin to brown and the eggs are set, about 25 minutes for 6-ounce ramekins and about 35 minutes for 10-ounce ramekins.
Potato Eggs Benedict
- 4 large russet potatoes-baked and insides scooped out.
- 4 teaspoons extra-virgin olive oil, divided
- 3 teaspoons chopped fresh oregano, divided, plus 4 sprigs for garnish
- 1/3 cup chopped pancetta or ham cut into small pieces
- 2 tablespoons reduced-fat mayonnaise
- 2 tablespoons nonfat plain yogurt
- 2 teaspoons lemon juice
- 1 teaspoon water
- 6 large eggs
- 4 large egg whites
- 2 tablespoons reduced-fat cream cheese
- 1/4 teaspoon salt
- Preheat oven to 425°F.
- Brush potato skins with 2 teaspoons oil and 2 teaspoons oregano. Place them top-side down on half of a large baking sheet. Spread pancetta or ham in an even layer on the other half. Roast until the the pancetta or ham is crispy, 12 to 14 minutes.
- Meanwhile, whisk mayonnaise, yogurt, lemon juice and water in a small bowl until smooth and set aside.
- Beat eggs and egg whites in a large bowl.
- Heat the remaining 2 teaspoons oil in a large nonstick skillet over medium-high heat.
- Add the eggs and cook, folding and stirring frequently with a heatproof rubber spatula until almost set, about 2 minutes.
- Remove from the heat and fold in cream cheese, the remaining 1 teaspoon oregano and salt.
- To serve, divide the potatoes among 4 plates. Top each potato with equal portions scrambled egg, crispy pancetta or ham and creamy “hollandaise” sauce.
- Garnish with oregano sprigs, if desired.
- Cooking spray
- Olive oil
- 1 pound sweet Italian turkey sausage links, removed from casings
- 1 medium red onion, thinly sliced
- 2 cups sliced mushrooms
- 4 cups baby spinach
- 4 eggs
- 2 egg whites
- 1/2 cup 1% milk
- 1/4 teaspoon freshly ground pepper
- 6 sheets phyllo dough, defrosted according to package directions
- 1/4 cup whole wheat dry breadcrumbs
- 1/4 cup shredded Swiss cheese
- Preheat oven to 350°F. Coat a 9-inch glass pie pan with cooking spray.
- Cook sausage in a large nonstick skillet over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes.
- Transfer to a medium bowl lined with paper towels.
- Coat the pan with cooking spray, add onion and mushrooms and cook, stirring, until beginning to brown, 4 to 5 minutes.
- Add spinach and stir until just wilted, about 1 minute.
- Transfer the vegetables to the bowl with the sausage; set aside.
- Whisk eggs, egg whites, milk and pepper in a medium bowl.
- Unroll phyllo onto a clean, dry surface.
- Cover with a sheet of wax paper and then a damp kitchen towel.
- Place one sheet of dough into the prepared pie pan, brush gently with olive oil and sprinkle lightly with breadcrumbs.
- Repeat with the remaining phyllo, brush and sprinkling between each layer, turning each sheet at a 45° angle to cover the entire pan.
- Trim the phyllo edge with kitchen shears to be level with the rim of the pan.
- Spread the sausage mixture in an even layer on top of the phyllo.
- Pour in the egg mixture and top with cheese.
- Bake the quiche until the top is browned and the phyllo is crispy, 40 to 45 minutes. Let cool for 10 minutes before cutting into wedges.
Staying On Track!
- Red skinned potatoes cut into chunks
- Chicken stock for a lactose free recipe or skimmed milk
- Optional: Roasted garlic & chives
- Put potatoes in a Dutch oven and cover with water
- Bring to boil
- Turn the heat down slightly and cook for 20-25 minutes or until tender.
- Drain potatoes and transfer them into a large mixing bowl. (Add the roasted garlic)
- Warm the chicken stock or milk slightly.
- With a mixer (or a Kitchen Aid mixer, I hope Santa bring me one for Christmas this year…) start to slowly mash the potatoes adding in the liquid a little at a time.
- Continue to mix to desired consistency.
- Transfer to your serving bowl and stir in the chives.
- Broccoli, washed and dried thoroughly
- 2T. Olive oil
- Garlic (optional)
- Preheat oven to 400°
- Cut the broccoli into florets and put in a large bowl.
- Drizzle olive and toss until the broccoli is coated.
- Place in a single layer on a baking sheet that has been sprayed with cooking oil.
- Bake for 25 minutes or until tops become slightly browned.
THE BEST PART OF THANKSGIVING!!
- 6-8 Medium apples (Golden Delicious or Gala or a mixture)-peeled and thinly sliced.
- 1C. sugar
- 1t. cinnamon
- 1T. flour
- Preheat oven to 350°
- Mix together and put in a baking dish sprayed with cooking spray.
- 1 box of yellow cake mix
- ¼ C. brown sugar
- 1C. instant oatmeal
- 1 stick of butter cold- cut into small squares
- Thoroughly mix the dry ingredients together.
- Add the butter; use your hands to mix the butter and the dry mixture into small crumbly pieces.
- Sprinkle evenly over the top of the apples.
- Bake for 35-40 minutes.
- Let it cool before serving; about 2 hours.
**Good Idea: Make this the night before Thanksgiving. So it will be nice and chilled.
- 1 (12oz.) package of fresh cranberries
- 2 medium pears –RIPE! You may have to buy them the week before!
- 1 C. sugar
- ¾ C. water
- 1-2 t. ginger
- ¼ t. cinnamon
- 1/8 t. salt
- In a large pan, combine all the ingredients.
- Cook over medium heat, stirring occasionally until berries pop about 15-20 minutes.
- Transfer to a small bowl and refrigerate.
- DON’T FORGET TO SERVER IT!!
- Put the giblets in a pan of water, bring to a boil and simmer until the meat falls off the neck bone. (about an hour)
- Let it cool then remove as much meat from the neck bone as you can and save the liquid in the pan.
- In a jar with a tight lid, mix ¼ cup of flour with 1 cup of the liquid from the giblets and shake vigorously.
- Once the turkey has been removed from the roasting pan, remove the drippings from the roasting pan and put in a large measuring cup (or bowl) and let cool. The grease will rise to the top.
- Skim the fat off of the top with a large spoon.
- Place the roasting pan on two burners on the stove and turn the heat on medium.
- Add the flour mixture to the roasting pan whisking consistently.
- When it starts to thicken and boil, turn the heat down to low.
*This may be a good time to transfer the gravy to a pan to keep warm on the stove.
**If the gravy becomes too thick, use the liquid from the giblets to cut it.
Episode 4: A Happy Healthy Halloween!
Turkey Meatballs with Seared Veggies
- 1 Package of Ground Turkey
- 1 Egg
- 2-3T. Oregano
- 1 Medium Onion diced/minced
- ½ -1 Green Pepper-diced/minced
- ½ -1 Red Pepper-diced
- ½ C, black olives, chopped/minced
THE VEGGIES TO SEAR
- 1 Green Pepper, Yellow Pepper, Red Pepper-cut in to chunks (or thinly sliced..)
- 1 Package of Fresh Mushrooms-sliced
- 2 small zucchini
- 1T. minced garlic
- 2 garlic cloves
- 1 small onion chopped
- 1 (14.5oz.) can of Diced Tomatoes
- 1 ¾ C. broth (chicken, beef or vegetarian)
THE PASTA & KALE
- 1 pkg. of spaghetti
- 1 bunch of kale- remove leaves from stem and tear into bite size pieces.
- Preheat the oven to 400º
- Put all the ingredients for the sauce in a saucepan and bring to a boil, then simmer for about 15-20 minutes.
- Put the turkey, diced veggies, egg, oregano and garlic in a bowl and mix well.
- Shape into ping-pong size meatballs and put on a non-stick cookie sheet or a tin foil lined cookie sheet that has been sprayed with cooking spray.
- Put them in the oven and set the timer for 20 minutes. (When they are done they often have a lot of juice, so be careful when removing them from the oven.)
- Bring a large pot of water to a boil, add pasta. Cook for about 5 minutes, stir in the kale and continue to cook for about 3-4 more minutes or until the pasta is done. Drain and rinse lightly. Put in a large bowl and add a smidge of olive oil and stir.
- Put a tablespoon of olive oil in a skillet and turn on medium-high heat.
- Put 1t. olive oil in the skillet on medium high heat. When skillet is hot add the mushrooms and cook until tender and set aside in a bowl. (I cook the mushrooms separately because they produce too much liquid…)
- When the skillet is hot, add the chopped peppers, and sprinkle with salt, pepper and garlic. Stirring almost constantly, cook about 15 minutes or until the skin begins to blister and turn golden brown. Don’t overcook or they will be soggy!
- Spoon some pasta-kale into a bowl and place the seared veggies and mushrooms on top. Add the meatballs and spoon on some tomato sauce. Sprinkle with a tiny smidge of fresh grated parmesan cheese.
This is also GREAT served on top of brown rice!