Cooking summer veggies

I have a small garden, but next year, it will be bigger. I really enjoy the fresh produce in summer... without requiring a trip to the store. It goes without saying that I am looking forward to my parents' visit this weekend. My mom is the ultimate gardener! We were raised working the garden. Childhood punishments were many times a trip to the mosquito patch garden to pick beans. Even though it's just the two of them at home now, they still continue to cultivate a big garden. When I see them in the summertime, it is a blessing! Cucumbers, tomatoes, beans, zucchini, squash, asparagus, you name it!

I just used up the last batch of donated veggies this week, mainly zucchini. It comes fast and furious this time of summer, but at least it has lasting time in the fridge. I used to make zucchini bread in the past, but have steered away from sweet bakery items now. My kids aren't necessarily fond of plain zucchini, so many times I chop it up small and cook it into a meal - like last night's spaghetti. Cook it down in the sauce and it's hardly noticeable.

I borrowed an idea from Kim last week and made a Roasted Vegetable Medley... zucchini, broccoli, red peppers and mushrooms. It turned out absolutely perfect! Even my mother-in-law asked me how I made it... Success! After posting on Instagram, I had several requests for the recipe. It's really quite simple: Chop up the veggies and toss in olive oil, seasoned with GrillMates Roasted Garlic & Herb. Pop it in the oven at 425˚ and I'm really not sure on time. I just kept a watch and tested the broccoli with the fork. Overcook and you get mush... so I cook by feel. I like my veggies with a smidge of firmness yet.

One of my hubby's favorite meals is Stuffed Green Peppers. I remember having this frequently as a child, but for some reason don't make it very often anymore. They are kind of fun to make, but do require prep time (my downfall).

Again, I'm not very good about "following recipes" but will give you the gist of how it came together. These babies were the best I've ever made!

Cook 1 cup of rice (I used brown rice). While that is simmering, clean and empty out the peppers to make a nice cup out of each one. Don't throw away all the pepper scraps. Instead, chop 'em up, along with an onion, to brown with 1 lb of ground meat (I used venison). I also tossed in some chopped zucchini. Once the meat, pepper, onion and zucchini are nicely browned, add a 1/2 jar of your favorite spaghetti sauce (I used Ragu Sweet Sausage flavor). Season by taste - I most likely added garlic salt/pepper. Cover and simmer.

Next, I blanch the pepper cups to soften the shell (and speed up baking time in the oven). Once the rice is ready, add to the simmering spaghetti mix. Place pepper cups in a small cake pan and scoop the meat/rice mixture heaping at the top of the peppers. Pour the remaining 1/2 jar of spaghetti sauce over top the peppers. It should spill over to fill the bottom of the cake pan. Bake in the oven at 350˚ for 25 minutes. Five minutes before you remove from oven sprinkle shredded cheese of your choice over the top.

How are you cooking up your summer veggies? Have a recipe to share? 
Leave a comment below with a link please.  I'm always looking for new ideas!

Cooking with Spaghetti Squash

My daughter's favorite meal is spaghetti, so I can't completely steer clear of pasta... or can I?  I discovered the spaghetti squash about a year ago and have absolutely fell in love with it! It's one of those vegetables that my mom never cooked, so I was unfamiliar with it. After a little research online, I sought it out in the produce department.

Mature spaghetti squash is oblong in shape with a creamy yellow shell. Pick out one that is firm, free of soft spots and feels heavy for its size. One of the best things about this vegetable is you don't have to use it immediately after you buy it. The squash will keep well in a cool dry spot for several weeks.

To begin a meal, you will need to first roast the spaghetti squash. To do so, preheat your oven to 375˚. Place on a cookie sheet and roast for 50-60 minutes. Flip halfway through time. Let cool for 30 minutes.

While the squash is cooling, I use this time to prep the sauce. I like to add lots of veggies to the sauce. I dice them up small (so my kids don't examine every chunk)... everything from broccoli, cauliflower, peppers, onions, carrots, zucchini, basically anything in the fridge that I want to use up! Season per your taste buds; I always add garlic pepper. Once the veggies are sautéed, add the spaghetti sauce of your choice. Below I also folded in some chopped spinach. Turn the heat down and let your sauce simmer.

Now turn your attention back to the squash. Cut it in half and spoon out the seeds. Using a fork, scrape the flesh of the squash... it will fall apart into spaghetti-like noodles. The first time I did this, my kids were in amazement. So fun! One squash will make enough "noodles" for two family dinners.

Spoon your sauce over top, sprinkle with a little mozzarella cheese and ENJOY your 100% Vegetable Spaghetti.  Note: I don't make many meatless meals, but this is one I really enjoy. Feel free to add ground turkey or other meat to your sauce.

The 100% Vegetable Spaghetti will use up only one half of that roasted squash. I usually follow up a few days later with this southwestern twist...

SOUTHWESTERN SPAGHETTI SQUASH
Prepare your squash as detailed above, but save the squash skins off to the side. Bump up your oven to broil after the squash is done roasting.

Heat a skillet with a drizzle of oil. Add chopped onion, garlic, jalapeno and other peppers of your choice. Saute several minutes. Season to use your taste... I use a dab of cumin, orgeano, chili powder, salt, and pepper.  Saute another minute to let the flavors cook in.

Add one can each of black beans and corn (rinsed), a squeeze of lime juice, as well as some chopped cilantro.  Stir to combine ingredients.  Add the spaghetti squash "noodles" and give one final stir.

Load the mixture into the squash skins and top with shredded cheese (use pepper jack for extra spice!). Your oven should now be ready to broil. Stick the stuffed squash halves back into the oven on cookie sheets until the cheese melts on the top. Garnish with chopped cilantro and serve!  Sassy and Healthy!

Have you cooked with spaghetti squash before?

Have a different recipe you'd like share? 

Link in a comment below please. I'm always looking for variations.

Healthy Recipes: Drinks!

During week four of the Marathon Weight Loss Challenge, participants scored an extra point into the prize raffle (to win this ultimate CLICK package) by submitting a healthy drink recipes. Smoothies are one of my favorite afternoon fillers, so I was happy to receive some new recipes.  Hope you enjoy too!


Sweet Tart Smoothie
Submitted by Charissa F. 
at Colourfulpalate.com

¾ cup almond milk
2 tbsp. cranberries
¾ cup organic strawberries (frozen)
½ banana (frozen)
½ lemon, juiced
1 tsp. maca powder (optional)
1 scoop protein powder (optional)
1 tbsp. chia seeds (optional)
4 ice cubes
Blend everything in a high-speed blender and enjoy!

Nutritional Information (without protein and maca)
100 Calories  |  4g Fat  |  69mg Sodium  |  5.5g Fiber  |  7g Sugars  |  3g Protein

Favorite Green Smoothie

Submitted by Heather C.

2 cups spinach


½ cup non-fat Greek Vanilla Yogurt

1 tbsp peanut butter


½ banana


1 cup unsweetened almond milk



Blend up and enjoy!

Nutritional Information

303 Calories  |  33g carbs  |  12g fat  |  18g protein

Cantaloupe Slushy
Submitted by Erin Weldon
at TheVeganWeightWatcher

1 medium cantaloupe
2 dried deglet dates or 1 dried medjool date, pitted
1 dash ground cinnamon (optional)
1 dash vanilla extract
a few handfuls of ice

Halve the cantaloupe and scoop out the seeds.  Scoop the flesh into a high speed blender and discard the rinds. Place all remaining ingredients in the blender, in the order listed.  Blend just until smooth; it's okay if there are some specs of date remaining.  Pour into two glasses and serve immediately.

Nutritional Information (per serving, recipe makes 2)
119 Calories   |  29 Carbs  |  3g Fiber  |  27g Sugar   |  2.5g Protein




Pumpkin Smoothie
from RunWithJess.com
I get asked for this recipe every time I post a picture... so here it is!

1/2 frozen banana
1 c. almond milk
heaping spoonful of light vanilla yogurt
1/3 c. pumpkin
handful of ice cubes (5-6)
1 scoop vanilla protein powder (I use SlimFast brand)
1 tsp. vanilla extract
dash of pumpkin pie spice and cinnamon
Blend everything up. Top with light whipped topping and sprinkle with cinnamon.

Nutritional Information
308 calories  |  56 Carbs  |  7 Protein  |  9 Fiber

My favorite drink that is fast (just a quick shake), filling and a tasty treat remains....

CLICK Espresso Protein Drink

Read more about how to make CLICK here.

MWLC Healthy Recipes #1

It's Sunday, which usually means a fun day in our house. Rest, relaxation and quiet time with our family. It's also the day I clean out the fridge (leftover night!) and prepare for the week ahead.  As I create the menu for the week, my shopping list forms itself.  Each Sunday throughout the summer, I'll share some of the healthy recipes that are submitted by the participants of the Marathon Weight Loss Challenge.  Happy Healthy Cooking!

Rainbow Stir-Fry

Recipe from Vegetarian Times. Submitted by Jennifer S.

Serves 4  |  Prepares in 30 minutes or less

Kids and adults will love this sweet-and-spicy stir-fry. Serve over brown rice (not included in nutritional info.)

3 Tbs. frozen orange juice concentrate

2 Tbs. hoisin sauce

1 Tbs. low-sodium soy sauce

½ tsp. chile-garlic sauce

2 tsp. toasted sesame oil

½ lb. green beans, halved crosswise

1 cup thinly sliced purple cabbage

1 15-oz. can baby corn, rinsed and drained

1 small red bell pepper, sliced (1 cup)

1 cup frozen, shelled edamame

1 8-oz. can sliced water chestnuts, drained

4 green onions, thinly sliced

Whisk together orange juice concentrate, hoisin sauce, soy sauce, and chile-garlic sauce in small bowl. Heat oil in wok or large skillet over high heat. Add green beans, and stir-fry 3 minutes. Add 3 Tbs. water; stir-fry 3 minutes more. Add cabbage, baby corn, bell pepper, edamame, and water chestnuts; stir-fry 4 minutes. Stir in green onions and orange juice mixture; cook 1 minute more.

Nutritional Information per 1½-cup serving:

Calories 186  |  Protein 8g  |  Fat 5g  |  Carbs 31g  |  Fiber 11g

Mixed Berries and Chicken Salad with Strawberry Dressing

Submitted by Elle

Makes 2 servings

3 cups mixed salad greens, washed and spun dry

4 ounces cooked and cubed chicken breast (I used a can of Kirkland seasoned chicken breast)

2 Tbs chopped white onion

10 slices of long English cucumber, slivered

2 small white mushrooms, washed and sliced

4 fresh strawberries, washed and sliced

1 cup mixed frozen berries, thawed (mine has blueberries, blackberries and raspberries)

1/2 ounce slivered almonds

Strawberry Dressing

Makes 2 servings

1/2 cup fresh strawberries, washed and sliced

1 Tbs white vinegar

1 Tbs water

Dash of Stevia or Splenda, your choice

2 tsp olive oil

Tear the mixed salad greens and divide between 2 serving bowls or plates. Divide the rest of the ingredients between the 2 bowls and layer on top of the greens in the order listed. Prepare the dressing by placing the strawberries, vinegar and water in a blender and puree. Add the olive oil and combine well. Pour the dressing evenly over each of the 2 salads before serving.

Nutritional Information per serving, salad and dressing.

Calories 276  |  Protein 31g  |  Carbs 19g  |  Fat 10g  |  Fiber 7g

Weight Watchers P+ = 7

No Bake Chocolate Protein Bars

Submitted by Bill S.

Makes 8 servings

1-3/4 cup Multi-grain Hot Cereal

1/2 cup wheat bran

1-1/2 cup Chocolate Whey Protein

5 Tbs. flax seeds

5 Tbs. raisins

Optional: Cinnamon and Cayenne Pepper

5 Tbs. crunchy natural peanut butter

3/5 cup non-fat milk

1 Tbs. Honey

1 tsp. vanilla

Mix dry ingredients in a large bowl and place to the side.  In a microwavable bowl, mix peanut butter, honey, and vanilla and warm in microwave for 45 seconds then add milk, stir, and heat for another 30-45 seconds.  Mix this warm wet mixture into dry ingredients. Line large baking dish with wax paper then press mixture into bottom and flatten with another sheet of wax paper.  Put in refrigerator over night.  Cut into 24 squares.

Nutritional Information per serving size of 3 squares

Calories 223  |  Protein 14g  |  Carbs 26g  |  Fat 8g  |   Fiber 6g

Berry-Good Angel Food Cake

Submitted by Tracy B.

Makes 15 servings

fat free angel food cake

8 oz fat free cream cheese softened

8 oz light whipped topping thawed

1/4 cup fat free milk

1 pint blueberries

1 pint strawberries

In a large bowl, cream the milk and cream cheese together and then fold in cool whip. Crumble the angel food cake and mix well into the cream cheese mixture.  Spread into a 9x13 pan and layer with berries or other fruit of your choice. Cut into 15 squares.

Nutrition Information per serving

Calories 164  |  Carbs 30g  |  Protein 5g  |  Fat 2g  |  Fiber 1g 

Salad Ready to Go!

Not a recipe, but I had to share this idea that Shelly P. found on Pinterest.  Talk about getting organized for the week!  She says, "Make sure the veggies go on the bottom and the greens (kale, lettuce, spinach) on the top.  Otherwise the greens will wilt.  If you add dressing, the dressing must be on the bottom."

Run-tastic Weekend!

This past weekend was one of the best I've had in a long time.  Saturday kicked off with a 15 mile run. It was a tough run but I pushed through and in the end, I never ever regret a run.  After an awesome final weigh-in, I had lunch at my favorite restaurant with my little girls.  We even scored the table right next to the fireplace.  The rest of the day was relaxing and catching up on much needed housework.

On Sunday, my husband went before the Illinois Air National Guard promotion board... and received his next stripe... Senior Master Sergeant!  I can't tell you how proud I am. He's a hard worker and after 20 years of military service, he has earned it.  To celebrate, I wanted to make him a nice dinner.  Meatloaf is one of his favorites, so I decided to make a "healthy" version.  I was incredibly happy with the taste.  In fact, the whole family gobbled it up!

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HEALTHY TURKEY MEATLOAF

Jennie-O Lean Ground Turkey 20oz. pkg

1 T. Ground flaxseed mixed with 2 T. water (allow to soak for 5 min.)

1 c. crushed/rolled reduced fat wheat thin crackers

(you could also use bread crumbs or crackers)

1/2 c. finely chopped onion

1 large egg

1 T. Horseradish

1 t. dried mustard powder

1 t. Italian seasoning (or just oregano)

1/3 c. ketchup

olive oil spray

Spray a loaf pan with olive oil. Mix the rest of the ingredients in bowl thoroughly.  Shape into a loaf and place into your pan.  Bake at 375 degrees for an 1 hour 15 minutes.

Makes 8 servings.  Only 180 calories per serving!

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Once I got the meatloaf in the oven, I snipped fresh green beans and sliced up some mushrooms.  Toss them up with olive oil and garlic pepper.  Place on a cookie sheet and bake for 35 minutes. (I roasted the green beans right below the meatloaf at the same temp).  Absolutely delicious side dish!

In true multi-tasking fashion, I sprinted out the door when the green beans went in the oven.  As soon as I got running, a slow but heavy snowfall began.  We haven't had much snow this winter, so it was a welcome surprise! 

What is this thing called snow?

The quick 2+ mile run allowed me to have one of these for dessert...

Hmmmm, homemade TURTLE Cupcakes!

To top off the weekend, I was given the 'green light' to plan our family Disney trip... which just so happens to be the weekend of the Disney Wine & Dine Half Marathon.  Coincidence?  I think not.  wink. wink.  Got any helpful advice for planning a Disney trip?

• • •

So I've noticed that the Wordpress blogs I follow have now fallen off my Blogger Dashboard which I used to read my favorite blogs.  Ugh.  What are you using as your blog reader now that Google Friend Connect cut out non-Blogger blogs? 

• • •

Don't forget to register for the 2nd annual Jelly Bean virtual race {here} 

and grab one of the Heart & Sole shirts!

Order a shirt HERE

WIAW: Smoothies!

I haven't done a WIAW (What I Ate Wednesday) in awhile.  I had planned to take all kinds of pictures of our glorious food on vacation... and then I just wasn't feeling it.  Perhaps a bit guilty over the choices I made?  I gained 6 lbs over my Myrtle Beach vacation, but this last week I've managed to shed it all off once again.  Was it worth it?  Heck yeah!  I fueled my body for the race of a lifetime AND I had a wonderful vacation to reconnect with my husband (over beer and ice cream!).  There is nothing wrong with jumping off the bandwagon every now and again... as long as you get back on... quickly.

So this week it has been challenging to find my "food zone" once again. I've fallen to temptation several times, but I'm never afraid to work the calories back off... literally as soon as I consume them!

I start my day with coffee. always. no exception...

This week I've been bad about breakfast and grabbed a breakfast bar or banana on the way out the door to the gym.  For lunch, I've been serving up some pretty tasty smoothies for a protein pump after the gym.  Check out my newest creations...

2 large handfuls of spinach + 1/2 c. almond milk + 1/2 frozen banana + 1 t. honey

 + 1 T. ground flaxseed meal + 2 heaping spoonfuls of light vanilla yogurt 

 + 1 small apple + good handful of ice cubes

Throw it all in the blender. Top with light whipped cream. Makes one serving.

300 calories  |  8g protein  |  26g calcium  |  10g fiber

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3/4 c. almond milk + 3/4 c. orange juice + 1 frozen banana + 1-2 peeled oranges

 + 2 T. ground flaxseed meal + 1 t. vanilla + 1 scoop vanilla protein powder

 + 1/2 t. orange extract + sprinkle of cinnamon + good handful of ice cubes

Throw it all in the blender. Top with light whipped cream. Makes two servings.

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Want more Smoothie Recipes? Check out these from the past...

Pumpkin Smoothie

Peanut Butter Smoothie

Chocolate Banana Smoothie

For dinner, I whipped up these super yummy Mozzarella & Roasted Garlic Chicken Sausages

 (only 120 calories) with some broccoli and red peppers...

 And since we're lovin' veggies this month, I mixed some cucumbers, onions and tomatoes

 with fresh cilantro and a drizzle of ranch for a nice side salad. Delicious and fresh.

Remember that weight loss challenge at my gym?  The final weigh-in is this Saturday. Wish me luck!  My personal goal was to lose 25 lbs during the 55 Day Challenge.  I may be a couple pounds shy, but I'm almost there!

WIAW - Endulgences!

My Facebook followers get a daily dose of "what I eat" since I started photo food journaling in January.  See the full photo album here.  In an attempt not to be redundant, I've skipped a couple What I Ate Wednesdays (WIAW).  Upon your request, I bring it back to share my homemade pizza recipe with you!  Enjoy!

{breakfast}

Coffee and oatmeal with extra raisins, strawberries and walnuts. 

High protein and carbs to fuel a morning swim & spin workout.

225 calories

{lunch}

Tuna wrap with 1/2 apple and veggie straws

355 calories

{afternoon snack}

coffee and a Skinny Cow chocolate bar - 115 calories

{dinner}

Homemade pizza with a salad - 380 calories

{evening snack}

Not pictured: a Fudgsicle sugar-free bar. 40 calories

Daily Total: 1115 calories

One of the hardest parts of dieting for me is missing out on Friday Night Pizza, kind of a tradition in our house. A couple weeks ago, I decided to create my own, as low-cal as I could go.  I've made it three times since - it's that good.  Plus it's a fun activity for the kids to get in the kitchen and create our dinner together.  My kids love to cook with me.
THIN-CRUST PIZZA BY JESSINGREDIENTSFlatout Flatbread (Multi-grain w/Flax)Ragu Pizza Sauce (Homemade style)Finely shredded Mozzarella CheeseHormel Turkey PepperoniChopped Red OnionDiced Fresh Roma TomatoFresh Spinach Leaves
• Preheat oven to 425˚.  Line a cookie sheet with tin foil (helps make the crust crispy).• Spread 1/4 cup pizza sauce onto flatbread.  • Measure out 1/3 cup mozzarella cheese. Sprinkle half of it onto of sauce.• Top the pizza with 9 slices of turkey pepperoni, a heaping tablespoon of red onion, a handful of diced tomato, and a healthy handful of spinach leaves (I rip them up into smaller pieces).• Finally top with the remaining mozzarella cheese.  

I let the kids use regular pepperoni and more cheese.
In this one, it looks like I sprinkled on a little cheddar too.

• Bake in oven at 425˚ for about 10 minutes.  Keep an eye on it - I usually don't time it, just pull it out when the sides are crispy and top starts to golden.

• Cool, cut and serve with the side dish of your choice.  I picked a nice salad, while the girls went with oranges and applesauce.

The pizza alone (as measured by the recipe above) is only 260 calories.  Seriously, the WHOLE pizza!  I could live on this!  The salad and dressing added on another 100 calories.
Let me know if you give it a try, your thoughts and any improvisions you make!  Bon Appetite!

More Peanut Butter please!

Peanut Butter Smoothie
Ready to drink!

When I read today's news, I was delighted to see... it's National Peanut Butter Day!  Peanut butter is one of the top power foods for runners.  It's a highly condensed source of protein, which runners need to build and repair muscles in training, especially after hard workout sessions.  After strenuous long runs, I usually have protein waiting in the car for me to inhale, usually in the form of a protein drink since I'm thirsty.

Peanut butter is also a good source of fiber, which makes you feel fuller longer.  That's why I often top my pre-run waffle/bagel with peanut butter.  It provides that extra punch of protein and fiber to make my body satisfied during long races.  Of course, peanut butter is also high in calories, so be careful not to overdo it.  Taken at the right times, peanut butter can be a great source of power for runners and a nutritious filler for those on a diet.

In honor of today's holiday, I made a new recipe and it was YUMMY!  This breakfast will power me through a tough tempo run today.

** PEANUT BUTTER SMOOTHIE **

1 frozen banana (cut up in chunks)

1 heaping tablespoon of peanut butter

1/2 c. almond milk

drizzle of honey

5 ice cubes

Blend it all up and enjoy!

360 calories   |   10g protein   |   26g calcium   |   6g fiber

In the blender

Of course, the other "magic" food in this recipe is banana!  A good source of carbs, bananas also contain potassium, which runners lose through sweating and help regulate muscle contraction and prevent cramping.  Bananas are also considered safe pre-run food because they're unlikely to cause GI issues.

What I Ate Wednesday

First of all, THANK YOU for all the love yesterday on my blogiversary!!  Wowza - You know how to make a girl feel good!  I truly appreciate all your kind words and feedback.  If you missed it, head over to be entered into my Blogiversary Giveaway (ends Jan. 17).

• • • • •

Part of January's Food Journal Challenge is taking pictures of the food you eat. I've found this really helpful in eating healthy.  Do I really want to take a picture of THAT?  Easy solution, don't eat it.  Find something you're proud to take a picture of.  I've done super well on food this week because of the photographs.

Here's a sample of my day yesterday...

BREAKFAST

Whole-grain waffle topped with peanut butter and banana

Good fuel for my morning workout!

 LUNCH

Salad loaded with veggies!

SNACK

Apples with peanut butter & raisins

And then for dinner, I tried this new recipe.  Dinners are tough because they have to be family-friendly.  I'm sharing the recipe because this one was a winner.  Healthy, great tasting, easy to make and family-approved!!  Give it a try.

Italian Herb Chicken

Thawed chicken - assorted pieces or breast

Fresh mushrooms

McCormick Seasoning mix - Italian Herb Chicken

Can of Italian diced tomatoes

Can of tomato paste

Fresh or Frozen vegetables of your choice

Spray the inside of your crock pot lightly with olive oil. Place chicken on the bottom. Slice your mushrooms in halves or quarters and sprinkle on top. In separate bowl, mix together tomatoes, paste and seasoning mix.  Pour mixture overtop the chicken and mushrooms.  No need to mix. Turn crock pot on Low (for 8 hrs) or High (for 3-4 hrs).

About halfway through cooking, I added a couple healthy handfuls of frozen vegetables to the top.  (I recently found a huge bag of Normandy mix at Wal-Mart that has a great variety of broccoli, cauliflower, carrots, squash and zucchini.)  Don't mix the veggies in.  They'll cook fine on top without getting mushy from mixing.  Every once in a while, I scraped down the sides, but other than that, left it untouched the entire length of cooking.

The dinner looked nice on the plate.  Chicken was super tender, almost falling apart. The Italian seasoning gave both the chicken and veggies a nice flavor without being overpowering. Even my hubby, who doesn't really care for chicken, said the flavor was great - plus it disguised the cauliflower, a veggie that the rest of the family normally won't eat.

Italian Herb Chicken is hubby & kid approved!
I can make it again.