Tag Archives: Wednesday Healthy Eatin’

Healthy Appetizers

17 Feb


I enjoy cooking healthy… which is kind of funny, since for the most part I do not enjoy cooking.  😯  I think the difference is that it is fun and challenging to take a recipe that most feel is “high calorie and fat”, and make it not only healthy… but tasty.

I think it is the challenge of it that I enjoy…  After all don’t ever tell me I can not have pizza or pasta or quesadilla’s because they are unhealthy…. we just need to shake it up.

Yesterday, my Wellness Initiative group met up and we were asked to bring along healthy appetizers.  I made two…. hard boiled eggs filled with hummus, and a tasty grilled chicken and vegie wrap.  For Weekend Cooking, I am posting both.

Hard Boiled Eggs Filled With Hummus

This idea came off the Daniel Plan website.  It’s so easy.  Boil your eggs and peel them as you normally would.  Cut eggs in half lengthwise and scoop out the yolks.  Fill eggs with a good for you hummus.  I find mine in the health food section of my local grocery store.  Sprinkle on a little paprika and “wallah!”



Note: Not all hummus is created equal. While super tasty, store bought hummus is high in fat and oils. If you do not have time to make your own (like I didn’t) Wild Garden Brand is not only delicious, but a much healthier version.

Chicken Vegie Wrap


Recently while shopping at my local grocery store, I seen a woman buying egg plant.  I approached her (not in a creepy way) and asked if she would tell me what you do with egg plant.  She shared with me a delicious wrap that she had at a restaurant that was filled with mushrooms, onion, and egg plant.  From that conversation… this recipe was born.

grilled chicken breast but up in bite size pieces

sliced mushrooms

eggplant – peeled and sliced into strips, the cut in half

onion chopped small

extra virgin olive oil

can of black beans

healthy wraps

seasoning to taste

*Note – I don’t give measurements because I just toss it all in a pan, depending on how many I am making.  Use the quantity of vegies and chicken that you like.

Heat up the olive oil in a fry pan over fairly high heat (just enough to coat the bottom of pan you are using).  When oil is hot toss in your vegies – mushrooms, onion, and eggplant and stir fry for about 4 minutes.  Keep moving the pan and/or tossing the vegies with a wooden spoon.  Add your chicken and continue occasionally now stirring up the mixture.  Season as you like, I used sea salt, fresh minced garlic, and pepper.


While this is happening heat up the black beans either on the stove or in the microwave. 

When stir fry is done, spread a layer of black beans on the wrap and then add a generous scoop or two of the vegie chicken mix.  Roll wrap up.

For the appetizers, I cut the wraps into 4 sections, about 3 inches each.  If I were to guess on calories per small section, I would say about 60.  The wrap I used (pictured below) is healthy, large, and tasty and 100 calories per wrap. 

I make these for dinner as well.


Check your health food section of your grocer for a healthier wrap. Not only are these better for you by far – I prefer them to a flour of corn tortilla any day. They have an excellent flavor and also come in flavors like garlic or vegie. Delicious and soft.

Check out other recipes at Beth Fish reads for Weekend Cooking.



I Have Become A HUGE Fan Of The Avocado

25 Apr

This is a fairly new development.  I have found myself drawn to the avocado this past month or so.  Now avocado is not something that previously was a produce staple in my cart… honestly – I really didnt know what to do with it… other than the fact that I LOVE it as a dip…

I ignored it.

It was last summer when we were camping with friends my friend Amy brought a couple avocado’s with her and I watched her toss them not only into a mouth-watering dip, but also on sandwiches and with cottage cheese (more on that in a minute).

I don’t know what set me on the avocado adventure, but I bought a couple… mixed it with cottage cheese (3/4 cup cottage cheese, 1/2 avocado) and YUM.

Now that I am reading up on the mysteries of the avocado I am seeing that they are known as the worlds healthiest fruit, packed with Vitamin C, Br, and K, potassium, fiber, and copper.  Do not be frightened off by the calories.  A regular size avocado packs around 250 calories, however I find it filling.

**Note that home made avocado dip is way better for you than store bought which has a lot of fillers and artificial coloring.

Heart healthy, this is a fruit not to be ignored.  You can enjoy it in slices on sandwiches and in meals (mmmm try chicken and avocado!)  Here is a great source for more information.

Do you love avocado?  If so how do you use it?  I am anxious for more ideas!  😀

Snacks For The “Big Game”

1 Feb

Hey!  Any football fans out there?  I suspect many of you are…. I am not. Never really got into it….. while Al may watch the game, I more than likely have a book in my hand.

However… there is one exception.

Hello Super Bowl Sunday! 

It’s a tradition to gather at our friends home the guys hovering over the tv area, the girls sitting at the kitchen table catching up yacking during game time and then, being really quiet during the commercials.  LOVE the Super Bowl Commercials.

Of course, what else do the words “Super Bowl” mean? 

Usually food… and lots of it.  Not only food… but as per tradition it is unhealthy food…. chips dips, hot wings, pizza, brownies, cookies…. for someone with goals to get healthy – it can be a danger zone.  😯  AND sometimes the only way to be eating something even remotely healthy, is if you brought it.  AND believe me…. this works for all gatherings with BADTS (Bring A Dish To Share). 

All that said, what I want to offer up today for Wednesday Healthy Eating is a couple of ideas that will still be a hit at the party, and no one will really be the wiser that you brought something a little better on the calorie and fat intake.  😀


Southwestern Bean Dip

Do you love lots of vegies, fresh chopped?  I do and this dip looks so good…. and it is!


  • 1 16-ounce can nonfat refried beans, preferably “spicy”
  • 1 15-ounce can black beans, rinsed
  • 4 scallions, sliced
  • 1 cup salsa
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • 1/4 cup jalapeño slices, chopped
  • 1 cup low fat cheese shredded Monterey Jack, or Cheddar
  • 1/2 cup reduced-fat sour cream
  • 1 1/2 cups chopped romaine lettuce
  • 1 large tomato, chopped
  • 1 medium avocado, chopped
  • 1/2 cup sliced black olives, (optional)


  1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
  2. Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
  3. Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).

Serve with bakes chipsabout 120 calories per 1/2 cup dip (depending on your choices of cheese and sour cream)



Of course you can’t go wrong by bring the fresh-cut vegies and dip or fresh fruit like musk melon and cantaloupe (yum to both!)  You can also make a pretty hearty meatless chili that is delicious and filling and good for you! 


I would love to hear your ideas!  Add your healthy plans for the super bowl…. maybe it’s not so much the food, but a run or a work out prior to the game…. maybe its eat before you go, or have fun in moderation!  😀

Wednesdays Healthy Eatin’

4 Jan

I don’t know about you but I tend to get into a pattern of “safe and good” foods that I enjoy when I am eating right.  I have some low-calorie “go to’s that I enjoy and fill me up so I eat them…. often.

For instance, Boca Burgers.  No, no!  Don’t run the other way!  Yes it is true their vegie burger does taste like cardboard – HOWEVER the Flame Grilled, Cheeseburger, and Mozzarella Mushroom (my fav) are wonderful!  Right around 100 calories, 4.5 fat, and 4 fiber.  I enjoy it with a slice of fat-free cheese (usually about 25 calories), load it up with vegies, and serve it on a Village Hearth Wheat bun.

This brand of bread has truly been a life saver.  The buns (or two slices of their bread) is 80 calories.  1 fat, 7 fiber… and it is DELICIOUS! 

Seriously, if you have not tried the Boca burgers (and again – do not judge it by the vegie or the vegan…. gross… really) I encourage you to do so.  I can find them in the Health Food section of my grocery store for around $4.89 for a 4 pack, but the best price I have found is as Wal-Mart at $2.88. That, with a can of sliced green beans on the side easily is dinner.

On Wednesdays, I want this to be a place where we can share ideas like this or recipes that are not only tasty, but good for you.  I will provide a linky below so you can either make your own post and link it here, or leave yours in the comment section below. 

Here is mine for today.

My friend Amy and I went on a 50 mile bike ride in July in St Joseph Minnesota.  The temperature had to be in the high 90’s and the humidity was over 100.  I was still in an arm cast but wanted to do the ride, so we went.  I think it was the first time ever that I waited in line to use an outhouse only to get some tissue to wipe the sweat off me.  Seriously, it felt better to be moving on the bike then it did to stop at the pit stops. 

After the ride we were both a sweaty mess but HUNGRY.  We stopped at a little diner in ST Joseph and after looking through a menu of pizza, burgers, calzones, etc… our eyes landed on a seafood salad.  We asked to see it – hoping it wasnt smothered in a mayo based sauce and it wasn’t, it was actually yummy looking.

This salad was perfectly delicious.  My friend Amy is awesome at picking out flavors in foods and we quickly jotted down a recipe that matched theirs and I have made it several times at home.

What I used:

a base layer of Romaine lettuce

1/2 sliced medium tomato layered on top

3 or 4 thin slices of onion on top of lettuce and tomato

For the seafood mix:

1 package of imitation seafood legs chopped into bite size and put in bowl

Chopped fresh cilantro to taste (I love Cilantro and I use about 1/4 cup)

lite Mayo (not Miracle Whip) I used an olive oil version (see pic) 45 calories per tablespoon – I only put enough on to coat, on a whole package of seafood, about 6 tablespoons (or about 1 tablespoon per serving)

dill to taste ***  this is the secret ingredient!

salt and pepper

Mix the seafood and seasonings together with the mayo and then put a generous dollop on top of the lettuce onion tomato plates.  Refreshing and delicious!

I would love to know some of your delicious and healthy recipes!  Please link up below where it says click here, or leave your recipe in the comment section below! 

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