Fit For Wellness

Almond Butter + Banana + Honey

Posted on January 15, 2011 by Kasey

If I had to choose only one food to eat for the rest of my life, I would choose breakfast cereal. I’m really quite boring. I eat cereal + milk + fruit almost every single day for breakfast. If I were the type of blogger who posts every meal, you would be bored to tears with my breakfast post.

The other day I decided to spice things up a bit and eat something other than cereal to start my day. It’s a rarity but occasionally it happens!

Whole Wheat Toast + Almond Butter + Banana + Drizzle of Honey = Delicious!

So simple and so tasty!!! And it’s nutritionally balanced with fiber, protein, and healthy fat.

What would you choose if you could only eat one food for the rest of your life?

What’s your “go-to” breakfast choice?

I’ve got a busy weekend! I’ll be heading to my cousin’s baby shower in a couple hours and Cory and I are going to a friend’s birthday party at Le Foret this evening. I’ve been once before and the food is fantastic!!!

Hope everyone has a wonderful weekend Smile

Kasey

Posted in Meal Planning | 8 Comments

Zucchini Fries

Posted on January 11, 2011 by Kasey

My new favorite magazine…

Seriously, where have I been and why am I just discovering this fab little magazine? Maybe I’m totally head over heels because the first issue I received from my new subscription is “The Light Issue” which is filled with healthy recipes and meal ideas. Nonetheless, I look forward to the upcoming issues for meal planning inspiration!

Speaking of inspiration, the first recipe I decided to try was the Parmesan Chicken which involved chicken crusted with panko breadcrumbs and grated Parmesan.

I was inspired to use the same crust to make zucchini fries as a side dish.

The ingredients are quite simple:

-3 zucchinis, chopped into strips

-1/4 cup whole wheat panko breadcrumbs

-2 Tablespoons grated Parmesan

-2 teaspoons olive oil

-salt & pepper to taste

Directions: Preheat oven to 450 degrees. Mix together panko and Parmesan. Toss chopped zucchini with 1 teaspoon of olive oil in baking dish and arrange in a single layer. Sprinkle panko mixture over the zucchini. Drizzle remaining teaspoon of olive oil over the zucchini.

Cook on upper rack of oven ~20 minutes.

The Zucchini Fries were Cory and I’s favorite part of the meal! Along with the chicken and zucchini, I served a mixed bulgur and herb salad which I absolutely loved and Cory thought was too strong in dill. The bulgur recipe was also compliments of Martha!

Have you ever eaten baked zucchini fries?

What gives you dinner time inspiration?

Hope everyone is having a great week so far! Thanks for reading.

Kasey

Posted in Meal Planning, Recipes | 13 Comments

Banana Bread

Posted on January 7, 2011 by Kasey

Staying with my resolution of Wasting Less Food, I decided to whip up some banana bread with a few bananas that had seen better days and were too ripe to eat as a stand alone snack. Usually, I freeze my “too ripe to eat bananas” for later use in smoothies but the cooler weather has slowed down my smoothie making.

Banana Bread inspired by Hungry Girl

Ingredients:
1 1/4 cups whole-wheat pastry flour

1/4 cup all-purpose flour

1/2 cup white sugar

1/2 cup brown sugar

1 1/2 cups mashed ripe bananas (about 3 bananas)

2 eggs

1/2 cup no-sugar-added applesauce

1 tsp. baking soda

1/2 tsp. vanilla extract

1/2 tsp. almond extract

1/2 Tbsp. cinnamon

1/4 tsp. salt

1 dash allspice

Optional Topping: chopped walnuts

Directions:
Preheat oven to 350 degrees. In a large bowl, combine both types of flour, white sugar, brown sugar, baking soda, cinnamon, salt, and allspice (all dry ingredients). In a separate bowl, mix together the mashed bananas, eggs, applesauce, vanilla extract, and almond extract (all wet ingredients). Add this mixture to the bowl with the dry ingredients, and stir until just blended. Spoon batter into a large loaf pan (about 9″ X 5″) sprayed with nonstick spray. Sprinkle chopped walnuts on top (Optional). Bake for about 50-55 minutes, or until a knife inserted in the middle comes out clean. Makes about 10 servings.

Nutritional Information-

1/10th of the loaf (without walnuts)- Calories: 208, Fat: 1.5g, Fiber: 4g, Protein: 4g

1/10th of the loaf (with walnuts)- Calories: 227, Fat: 3.5g, Fiber: 4.2g, Protein: 4.5g

The banana bread was delicious and flavorful! Not to mention, it’s so much healthier than the average store bought banana bread. Using applesauce in place of butter helps to save a ton of calories from fat!

Are you a fan of banana bread?

What are your plans this weekend?

Cory and I have a busy weekend full of football game parties!

Have great weekend.

Kasey

Posted in Nutrition, Recipes | 5 Comments

2011 Resolutions

Posted on January 3, 2011 by Kasey

With the new year just underway, it’s a perfect time to reflect on the previous year and set goals for the new year. Did you reach any of your 2010 Resolutions?

I met about half of my goals for 2010…

1. Practice yoga at least 3 times a week- Kinda met… Some weeks I achieved my goal with yoga, other weeks I exercised at least 3 times a week just not exclusively with yoga.

2. Learn Spanish- Fail! Looking back, this goal was a bit ambitious considering half the year all my free time was devoted to wedding planning.

3. Increase savings by 25%. Definitely Met!!! We have paid off all our wedding and honeymoon expenses and are well on our way to saving for a new house down-payment.

As far the new year’s resolutions, I plan to…

1. Take a Photography Class. I plan on registering next week for a photography class that begins this month! I always had an interest in photography. Growing up, one entire wall of my bedroom (floor to ceiling) was filled with pictures. Thanks to blogging, my interest in photography keeps growing!

2. Waste less food. Nothing irritates me more than throwing out spoiled food/produce. Over the last couple of months, I’ve been really good about planning out our meals for the week and sticking to a grocery list. I plan on continuing to plan out meals and following a grocery list to waste less food and save more money!

3. Continue to save. Cory and I have created a budget for 2011 with the goal of saving over 18% of our income each month. Hopefully, we will be able to buy new house this year!

4. Stay active with variable/fun exercise at least 3 times a week. I’m the kind of person that wants to enjoy exercise. Sometimes, I’m in the mood for yoga ad other times I want to dance! My goal is to be active at least 3 times a week for at least 30 minutes with any form of exercise- walking, hiking, swimming, dancing, yoga, biking, etc.

5. Savor each moment- This year, I hope to live life to the fullest everyday. Sometimes, I get so consumed by crossing things off my “To Do List” that I forget to enjoy the true pleasures in life such as savoring a cup of tea or spending uninterrupted, quality time with my husband, family, and friends. Balance is the key!

What are your goals/resolutions for 2011?

Happy New Years and thanks for reading!!!

Kasey

Posted in Goal Setting, Reflection | 4 Comments

A Toast to the New Year

Posted on December 31, 2010 by Kasey

Looking back, 2010 was an amazing year- marrying my best friend, spending two glorious weeks in St Lucia, and celebrating the first Saints Super bowl win! It will always be a year to remember.

With 2011 just hours away, I’m looking forward to what the new year has in store for us (hopefully a new house!). Tonight, Cory and I along with some friends will ring in the new year drinking some bubbly and watching fireworks at Pat O’s on the River!

I hope everyone has a safe and happy new year!

Stay tuned for 2011 New Years Resolutions Smile

Kasey

Posted in Reflection | 5 Comments

A Zen Christmas

Posted on December 27, 2010 by Kasey

Hope everyone had a lovely Christmas! It was Cory and I’s first Christmas as a married couple Smile

As many of you may know, I’m a huge tea lover. I drink a cup (or two) of green tea every morning and have been longing for a teakettle for months.

Cory takes gift giving pretty seriously with an ultimate goal of completely surprising me. He succeeded on Christmas morning when I opened my Zen-themed presents! First present was a yellow teakettle to match our kitchen-

This adorable kettle is a LIVESTRONG by Chantal teakettle which donates a portion of sales to the Lance Armstrong Foundation to aid people battling cancer.

Next present was this charming Cast Iron Tea Pot with matching tea cups and leaf shaped coasters-

Cory choose the Koi Fish Tea Pot which symbolizes wealth, fidelity, and prosperity. Plus, it’s my favorite color- blue! A strainer fits inside the pot to prepare loose tea.

My final gift was a Japan Green Tea Collection from Teavana (aka: A Heaven of Tea)-

Each variety of tea is contained in an airtight tin designed to keep the loose tea fresh for up to a year. I’ve always heard that loose teas are much higher quality than normal tea bags. After trying two out of the four flavors, I agree! The quality, freshness, and flavor are outstanding.

Not only do I love the taste of green tea but I also love the health benefits. Green tea is rich in antioxidants which may prevent forms of cancer by helping boost the immune system. Additionally, green tea has been shown to aid in blood sugar regulation and aid in digestion.

Are you a tea drinker? Have you ever tried loose tea?

Were you surprised with any Christmas presents this year?

Kasey

Posted in Nutrition, Reflection | 6 Comments

Chicken Tortilla Soup

Posted on December 22, 2010 by Kasey

Cory has been feeling under the weather for the past few days. In attempt to sooth his sore throat, I cooked one of his favorite soups- Chicken Tortilla Soup. The secret ingredient is fire roasted tomatoes!

Chicken Tortilla Soup- inspired by Rachael Ray

3 cups low sodium chicken broth

1 lb skinless, boneless chicken breast

1 can fire roasted tomatoes

2 bay leaves

1 tbsp olive oil

1/2 onion, chopped

4 garlic cloves, chopped

corn tortilla chips

low-fat shredded cheddar cheese

Bring broth to a boil and add chicken; cook 6-7 minutes with bay leaves.

While chicken cooks, heat olive oil in a medium soup pot over medium-high heat. Add onions and garlic to the skillet and cook five minutes; stir in tomatoes.

Remove chicken from stock, dice and then add to soup. Then add broth to the soup.

To serve, place a pile of crushed tortilla chips in the bottom of each soup bowl. Cover with cheese.

Then ladle the hot soup down over the crushed chips and cheese and enjoy. I also garnished with lime, crushed chips, and more cheese! Delicious…

I’m hoping Cory starts feeling better before all of our Christmas get-togethers this weekend!

I’m off to finishing some baking for our work Holiday Party tomorrow.

Hope everyone is having a great holiday week Smile

Kasey

Posted in Recipes | 6 Comments

Chicken and Veggie Kebabs

Posted on December 19, 2010 by Kasey

One of the first things Cory plans to buy when we move into a new house is a grill. Also, he plans to purchase an obnoxiously big TV (what is it with guys and TVs?). In the mean time, I discovered an easy way to cook “grilled” kebabs sans the grill thanks to Nicole!

Chicken & Veggie Kebabs- adapted from Prevention RD

2 tsp grated lemon rind

1 Tbsp fresh lemon juice

2 tsp garlic, minced

1/2 tsp paprika

1/2 tsp onion powder

1 Tbsp extra-virgin olive oil

1/2 tsp salt

1/4 tsp black pepper

1 yellow bell pepper, cut into 1″ pieces

1 red bell pepper, cut into 1″ pieces

4 ounces mushrooms, whole

1/2 sweet onion, cut into wedges

1 lb boneless skinless chicken breast, cut into 1″ pieces 4 Skewers

Olive oil Cooking spray

Directions:

Preheat broiler (500° F).

Combine rind, lemon juice, garlic, salt, pepper, paprika, onion powder, and oil. Toss with bell peppers, mushrooms, chicken, and onion.

Thread vegetables and chicken onto 4 skewers. Place skewers on a broiler pan coated with olive oil cooking spray. Broil 12 minutes or until chicken is done, turning occasionally. Serves four.

We served the chicken and veggies inside toasted whole wheat pitas spread with hummus.

It was delicious and so quick to prepare. The Lopez household will definitely be seeing this dish again!

What is your favorite grilled or broiled veggie?

Have you finished your holiday shopping?

I’m about 90% finished shopping just a couple things left that I must buy!

Till next time Smile

Kasey

Posted in Recipes | 3 Comments

Quick and Easy Goat Cheese Appetizer

Posted on December 15, 2010 by Kasey

With less than two weeks until Christmas, the majority of my free time has involved last minute shopping and holiday parties! We had an awesome time at our First Annual Friend’s Christmas Party. Thanks to Lori and Todd for hosting such a fabulous party!

There was karaoke and a ton of delicious food!

Yes, one of my friends has on a Christmas hat with feathers!

I was very happy to prove my husband wrong (who believes no one likes goat cheese) by making the most popular appetizer of the evening- Goat Cheese Crostinis! The serving platter was empty by the end of the party.

Ingredients

~5 ounces of goat cheese

2 tbsp chives, finely chopped

salt & pepper to taste

~1/4 cup shredded parmesan cheese

~24 small toasted crostini slices or crackers

Mix the goat cheese and chives. Add salt & pepper to taste.

Spread about 1/2 Tablespoon of the goat cheese mixture onto each crostini or cracker and then top with shredded parmesan cheese.

So easy and delicious! Compared to cow’s milk products like cream cheese, goat cheese is lower in fat, calories and cholesterol. It also provides more calcium than cream cheese. Many people at the party thought the appetizer was made with cream cheese because of its rich and creamy flavor.

Are you a fan of goat cheese?

Have you finished your holiday shopping?!

Kasey

Posted in Recipes, Snacks | 8 Comments

My Favorite Winter Cookie

Posted on December 11, 2010 by Kasey

The holiday season gives me a strong desire to bake. Pies, cookies, cakes are all especially appealing during the colder months.

When my friend Aegina invited me over to see her new house, I had the perfect housewarming gift in mind- Molasses Cookies and a bottle of wine. It was my first time cooking with molasses and I totally understood the saying “Slow as molasses” as I patiently waited while measuring out a quarter cup of molasses!

Molasses Cookies (adapted from Eat Live Run)

2 cups whole wheat pastry flour

1 egg

1/4 cup molasses

1 tsp cinnamon

1/2 tsp ground ginger

1/4 tsp black pepper

1/2 tsp salt

1 cup granulated sugar

2 tsp baking soda

1 stick + 4 Tbsp melted Earth Balance

In a medium sized bowl, combine the flour, cinnamon, ground ginger, pepper, baking soda and salt. Set aside.

In a large bowl, combine the melted Earth Balance, sugar, egg and molasses. Stir well to combine.

Add dry ingredients to wet and stir to form a sticky dough.

Wrap in wax paper and chill in the fridge for at least an hour before rolling out on a flour surface and punching with either cookie cutters or a glass.

Bake cookies on a lined sheet tray at 375 for eight minutes.

The cookies were chewy, spicy, and delicious! They kinda reminded me of a chewy gingersnap. I made a couple healthy modifications to the original recipe including switching from all purpose flour to whole wheat pastry flour and using Earth Balance instead of butter.

This recipe yielded about three dozen cookies so I had plenty to share with my friend and my coworkers. Everyone loved them! I must warn you though, it’s hard to eat just one!

What’s your favorite holiday cookie or dessert?

I actually have some more baking and cooking up my sleeve today for our friend’s Christmas party tonight! Hope you have an awesome weekend Smile