Fit For Wellness

Stir-fry with Quinoa

Posted on November 2, 2010 by Kasey

Last night I cooked quinoa for the first time. For those unfamiliar, quinoa (pronounced keen-wah) is a grain native to South America with a fluffy texture similar to couscous. Quinoa can be used in place of rice, pasta, or other grains.

What’s so special about quinoa? Quinoa is a complete protein (providing more protein than other grains) and is a good source of fiber (5 grams per 1 cup cooked!), folate, magnesium, iron, phosphorous and many phytochemicals.

I decided to serve a stir-fry over the quinoa in place of rice.

First, I stirred in one cup of dry, uncooked quinoa into two cups of boiling water. I reduced to a simmer and covered the pot for about 20 minutes.

While the quinoa was cooking, I heated about 1.5 tablespoons of oil into my fabulous new Wok that my cousins gave us as a wedding gift (Thanks Lacie & Blair!). I sautéed about 3 cloves of minced garlic and 1/2 cup chopped onions for a couple minutes. Next, I added sliced chicken breast seasoned with cayenne pepper, salt & pepper and cooked for about 6 minutes. I pretty much find any excuse to add cayenne pepper to a dish… maybe it’s a Southern thing! Finally, I added sugar snap peas and sautéed until crisp.

The dish turned out delicious and was pretty fast to cook! The quinoa had a mild, nutty flavor and really soaked up the flavor from the stir-fry.

Have you ever eaten/cooked with quinoa? What’s your favorite grain?

Kasey

Posted in Meal Planning, Nutrition, Recipes | 7 Comments

Green Juice

Posted on October 30, 2010 by Kasey

Have you ever had green juice? Even though we have had the juicer for over a year, Cory never drank my green juice. The bright green hue was a little scary to him so I would always make his fresh fruit juice sans any bright green vegetables. Then, I would make my separate green juice concoction. That was my “juicing” routine until the other day when Cory agreed to try my green veggie/fruit juice!

My juicer can process whole, uncut fruits with the exception of hard peels (orange peels, melon rinds) and fruit pits (peaches, nectarines) that are inedible. I usually don’t follow any specific juicing recipes but I always try to include spinach and whatever else is in the refrigerator.

Cory’s first green juice included strawberries, grapes, a satsuma, a zucchini, and spinach…

I always put the less juicy fruits and vegetables in first such as the spinach followed by juicy fruits such as oranges. This help to extract more juice from the less juicy fruits and vegetables.

The final product…

The fancy glass is mine of course

Why go through the trouble of juicing? Fresh juice from fruits and vegetables are full of cancer fighting phytochemicals and vitamins that are quickly absorbed into our bodies. And it taste so much better that the juice you buy from the store! This juice offers great servings of…

-Beta-carotene (the plant form of vitamin A) which helps prevent the formation of free radicals, and has a role in vision, growth, and development.

-Vitamin C that boosts immunity and reduces the potential cellular damage caused by free oxygen radicals.

-Vitamin E that maintains the immune system and may reduce rick for Alzheimer’s disease.

-Folic Acid plays a vital role in blood synthesis.

-Potassium which protects against high blood pressure and muscle cramping.

-Magnesium also helps reduce muscle cramping.

-Lutein which promotes eye health.

Have you tasted fresh green juice? Do you own a juicer?

Hope you are enjoying some beautiful fall weather this weekend!

Kasey

Posted in Nutrition | 8 Comments

What to do with Acorn Squash?

Posted on October 26, 2010 by Kasey

When I brought home an acorn squash from the grocery, Cory asked “What are you gonna do with that green pumpkin?”.

At first glance, hard winter squashes can be intimidating but they are actually pretty easy to prepare. Not to mention, they are delicious and nutritious. Acorn squash has plenty of vitamins A & C, potassium, and fiber. When I bought my acorn squash, I planned on preparing it my favorite way… Roasted!

Roasted Rosemary Acorn Squash

1 acorn squash

1 Tablespoon olive oil

1/4 teaspoon cayenne pepper

1 teaspoon dried rosemary

salt to taste

First, bake the whole squash in the oven at 400 degrees for 30 minutes.

Remove from oven and let cool for about 20 minutes. Cut the squash in half and scoop out the seeds and mushiness with a spoon. SAVE the seeds and put aside… trust me on this one!

Cut the squash into wedges and spread out onto a nonstick pan. Drizzle the wedges with olive oil and season with cayenne and rosemary.

Roast the wedges at 450 degrees for ~40 minutes.

Cory and I loved the roasted green pumpkin acorn squash! I served it along with some baked chicken. The rosemary gave another dimension of flavor. Next, time I want to use fresh rosemary instead of dried for even more flavor.

What about the gooey seeds I told you to save? Roast the seeds along with the squash!

First, I rinsed and cleaned the gooeyiness away in a colander. Then, I tossed the seeds with olive oil, salt and pepper and cooked at 450 degrees for about 15 minutes.

Tasted similar to roasted pumpkin seeds which is one of my favorite snacks. I seriously am never throwing away squash seeds again!

What is your favorite way to cook winter squashes? Have you ever roasted squash seeds?

Thanks for reading

Kasey

Posted in Nutrition, Recipes, Snacks | 9 Comments

Grilled Pear & Cheese Sandwich

Posted on October 22, 2010 by Kasey

Comfort food usually brings back childhood memories of simple home cooking that makes you feel all warm and fuzzy inside. It invokes feelings of nostalgia and, of course, comfort.

Comfort food does not have to equate unhealthy food. For example, take one of my favorite comfort foods- the Grilled Cheese Sandwich. The average grilled cheese’s nutritional stats are not that impressive with 670 calories and 46 grams of fat with 17 grams of saturated fat! Full fat cheese and tons of butter are the culprits of those alarming stats.

Enter my new favorite reduced fat cheese- Cabot 50% Reduced Fat Cheddar Cheese

This cheese taste nothing like those scary fat-free (plastic tasting) cheeses… I promise! A one ounce serving contains 70 calories and 4.5 grams of total fat (3 grams of saturated fat).

After discovering my newly beloved cheddar at the supermarket, I grabbed a pear thinking it would be a wonderful cheese companion.

Grilled Pear & Cheese Sandwich

-1/2 pear, peeled & sliced

-2 ounces of 50% Reduced Fat Cheddar Cheese, sliced

-2 slices of whole wheat bread

-2 ounces apple sauce

-1/2 Tablespoon Smart Balance Light

First, I used my potato peeler to peel the pear. If you don’t own a potato peeler, it may be worth the investment! After slicing the pear, I spread about 1 ounce of apple sauce over the slices in a baking dish and cooked at 350 degrees for about 10 minutes.

While the pears were baking, I spread Smart Balance Light on one side of each slice of bread.

Next, assemble the sandwich with cheese, baked pears, and a spread of apple sauce on the inside with the buttered sides of the bread on the outside!

Finally, cook in a nonstick pan on medium-high (a couple minutes on each side) until the cheese is melting!

Serve and enjoy your guilt-free, Grilled Cheese & Pear Sandwich…

Nutritional Info: 412 calories, 13.5 grams fat, 6.75 grams saturated fat, 5.7 grams fiber, 23 grams protein.

What’s your favorite comfort food? What are your favorite sandwich components?

Have a wonderful weekend!

Kasey

Posted in Meal Planning, Nutrition, Recipes | 7 Comments

Sautéed Basil Shrimp Pasta

Posted on October 19, 2010 by Kasey

My fabulous coworker brought me fresh basil from her garden! Our office smelled like basil the entire day Smile

In my opinion, fresh ingredients (especially fresh herbs) always improve the taste and quality of a dish. There are so many things you can do with fresh basil- homemade pesto, pizza toppings, etc. I decided on Sautéed Basil Shrimp Pasta!

Ingredients

2 Tablespoons Olive Oil

1 Cup Fresh Basil, Chopped

1/2 Onion, Chopped

2-3 Garlic Cloves, Minced

8 Ounces, Raw Shrimp

1/2 Cup White Cooking Wine

1 Can Diced Tomatoes

Whole Wheat Pasta

1. Heat olive oil over medium high heat. Pour yourself a glass of wine (optional, but definitely recommended )

2. Sauté onion, fresh basil, and garlic for ~1 minute.

3. Add shrimp and continue cooking for ~3 minutes. Sip on wine.

4. Add white wine and cook for ~1 minute.

5. Add diced tomatoes with juice and cook for ~3 minutes.

6. Finally, mix with whole wheat pasta and serve. I topped our pasta with a little bit of fresh basil and freshly grated Pecorino Romano cheese which is a hard cheese similar to Parmesan.

This dish turned out fantastic! Or as Cory would say definitely “blog worthy”.

Have you ever prepared a meal using fresh basil?

Have you ever seen an Army Tank Birthday Cake???

My godson TJ and his friends were pretty impressed with his birthday cake! The wheels were fondant covered Oreos…

The above picture is of my other nephew, Talan before he devoured the wheel/Oreo! I’m simply amazed at how creative cakes have become over the past few years. The only cake options for my childhood birthday parties included either a rectangle or a circular shaped cake topped with a couple icing flowers of course.

As you may have guessed, the party was an army theme with camouflage decorations. The birthday party at the park was a huge success with beautiful weather, a spacewalk for the kiddies, and a TV broadcasting the Saints game for the adults!

Thanks for reading!

Kasey

Posted in Recipes | 8 Comments

Sweet Plantains

Posted on October 15, 2010 by Kasey

A basket of plantains caught my eye in the produce section of my grocery store the other day. Immediately, I was flooded with sweet St. Lucian memories and decided to grab one.

Plantains belong to the banana family and are usually found baked or fried in Caribbean and West African dishes. Similar to bananas, plantains are a good source of potassium and fiber. Although, plantains win in regards to nutritional value with significantly more vitamin A and vitamin C than a common banana.

I chose a very ripe plantain with a healthy dessert in mind. How do you know a plantain is ripe? Just like a banana, the peel begins to turn black. Only four ingredients needed- plantain, Smart Balance Light, cinnamon, pumpkin pie spice.

First, peel and chop your plantain(s) and season with cinnamon and pumpkin pie spice. Next, heat a little light margarine (I used 1 Tablespoon) in a pan on medium. Finally, cook plantains for ~5-8 minutes until the outside becomes caramelized.

Cory and I really enjoyed this as a quick, sweet snack. Next time, I think I’ll add a scoop of low-fat ice cream and a drizzle of honey!

What is your favorite quick, healthy dessert or sweet snack?

Any fun weekend plans?

I’m attending my godson’s 6th Birthday party this weekend! He is growing up so fast! Isn’t he a cutie?! He’s giving me that “Nanny, do I have to take another picture?” face

Hope you have a great weekend!

Kasey

Posted in Nutrition, Recipes | 3 Comments

Mexican Pizzas

Posted on October 11, 2010 by Kasey

The other night, I decided to create a healthier version of Mexican Pizzas. The Verdict = Watch out Taco Bell, these pizzas were easy, healthy, and delicious!

Ingredients

corn tortillas
fat-free refried beans
extra lean ground beef
Kasey’s taco seasoning (see recipe below)
low-fat shredded cheddar cheese
salsa
fresh cilantro
fresh jalapeño
fat-free plain Greek Yogurt (optional)
Guacamole (optional)

Instead of frying the corn tortillas, I baked them at 375 degrees for about ten minutes.

Before…

After…

While the tortillas were baking, I browned the ground beef, added my homemade taco seasoning plus a quarter cup of water, and simmered for a couple minutes.

Kasey’s Taco Seasoning

1 teaspoon Chili Powder

1 teaspoon Paprika

1 teaspoon Black Pepper

1/4 teaspoon Garlic Powder

1/4 teaspoon Onion Powder

1/4 teaspoon Crushed Red Pepper

1/4 teaspoon Ground Oregano

Once the tortillas were baked and the beef browned, it was time to assemble the pizzas. First layer was a tortilla topped with beans…

Next, I spread on the seasoned ground beef followed by another tortilla. Then, a layer of salsa and cheese followed. To finish, I topped the pizzas with fresh, chopped jalapeños and baked in the oven at 350 degrees for about 15 minutes.

I garnished with fresh cilantro, a dollop of plain nonfat Greek yogurt, and guacamole.

I think my favorite ingredient was the fresh cilantro- So GOOD!!! Cory is already asking me to cook them again!

Congrats to our friends Lori + Todd on getting hitched this past weekend!!! Cory and I both stood in the wedding and had a wonderful weekend with friends.

That’s me with the beautiful bride and Cory with the lucky groom! Aren’t the guys cute in their bow-ties ?!

What was the highlight of your weekend?

Kasey

Posted in Recipes | 9 Comments

Making Groceries

Posted on October 5, 2010 by Kasey

Never heard of “Making Groceries”? It’s what New Orleanians say when they are heading to the supermarket to buy groceries. So, yesterday I was “making groceries” at Rouses (a local LA grocery store) and thought I would share my grocery loot with y’all! It’s been a while since I’ve done a grocery store post

I have a confession to make… I’m totally that person at the grocery store that carries not only a list but also a calculator to make sure I stay within our grocery budget! Otherwise this dietitian/food blogger can get carried away at the grocery. Cory and I are saving for a house and every penny adds up.

My grocery lists always starts with house staples that need to be replenished such as whole grain cereals, fat-free milk, nuts, whole wheat bread/tortillas, wine (Yes, wine is definitely a staple in the Lopez residence), nonfat Greek yogurt, hummus, etc. Fruits and vegetables are usually chosen based on what’s in season and weekly specials. As for meal planning, I usually decide on a handful of recipes I want to cook for the week and make sure to add any needed ingredients to my list.

The Cold Foods- milk, eggs, low-fat cheeses, guacamole, hummus, turkey, & low fat ice cream sandwiches. Cory has been on an ice cream sandwich kick lately and eats one almost every night.

The Staples- wine x 3, almonds, whole wheat bread, whole grain cereal, white cooking wine, & Zapp’s potato chips. We love these chips! I buy them individually packaged so that portion sizes stay in check. Otherwise, I’m pretty sure Cory and I could finish an entire bag in one sitting.

The Produce- red bell pepper, shallot, onion, green acorn squash, pear, kiwi, ginger, asparagus, organic raspberries, & bananas.

Meal Planning for the Week- Cory & I are both standing in a wedding this weekend so this week will involve less cooking and more eating out with friends!

Monday night- The bell pepper, shallot, onion, & ginger were used for last night’s dinner. I made Ginger Beef Stir-fry. It was pretty tasty. The shallots added a wonderful sweetness to the dish.
Tuesday night- Tonight, I’m planning on cooking Shrimp White Wine Pasta with a side of roasted asparagus.
Wednesday night- Dinner out with out-of-town guests!
Thursday night- Brinner (breakast food at dinner). I’m thinking about making veggie omelets using up leftover, onion, pepper, and asparagus with a side of roasted acorn squash.
Friday night- Wedding Rehearsal Dinner at local seafood restaurant. I plan on ordering the red fish!
Saturday night- Lori + Todd’s Wedding
Sunday night- Slow Cooked White Beans & Rice in the Crockpot

I get free lunches at the hospital cafeteria and Cory usually brings leftovers from the night before for lunch. However, this week we may be lacking in the leftover department so I planned ahead by getting him sandwich ingredients (deli meat, low fat cheese, and whole wheat bread).

What’s your strategy at the grocery store? Do you shop with a list (or calculator) in hand? Do you plan your meals for the week?

Kasey

Posted in Grocery, Meal Planning | 4 Comments

Red Wine Pork Chops

Posted on September 29, 2010 by Kasey

Growing up, my mother cooked pork chops just about every week. She prepared the chops in the same basic fashion which usually involved baking or pan searing them seasoned with S & P and garlic powder. By the time I moved out on my own, I was so sick of eating pork chops that I boycotted them completely for about 8 years! Enough time has passed that pork chops are welcome back into my kitchen. Of course, now I try to find creative, healthy ways to cook them.

Red Wine Pork Chops (adapted from The Frugal Chef)

~1 pound of Boneless Pork Chops

Salt, Pepper and Marjoram Leaves

1 Tablespoon Olive Oil

½ cup Red Wine

1 cup seedless Red Grapes, chopped

½ cup Low Sodium Chicken Broth

1 Tablespoon Rosemary

1 Tablespoon Balsamic Vinegar

1 Tablespoon Red Wine Vinegar

1 Tablespoon Smart Balance Light

1. Dry the pork chops to absorb any extra moisture (I used a paper towel-removing the moisture helps brown the pork while cooking). Season with salt, pepper and some Marjoram.

2. Heat olive oil in a large skillet. Once pan is hot, add the pork and cook each side for 4 minutes. Remove pork from skillet onto a plate and cover with foil.

3. Add the red wine to the skillet and scrape off the brown bits. Add the grapes, Rosemary and broth. Cook for 4 minutes. Add the balsamic and red wine vinegar and cook for an additional 4 minutes.

4. Serve the pork chops topped with the grapes and sauce.

The Verdict- This dish was fantastic! The cooked grapes were the perfect addition. Cory and I enjoyed our pork chops with a glass of wine (the same wine I used in the recipe) and a side of…

Butternut Squash Fries

1. I cooked the butternut squash in the microwave for about 6 minutes. This helped to soften the squash and made the chopping a lot easier. Have you ever tried chopping a raw butternut squash?!

2. After chopping into thin strips (I leave the skin on for more fiber ), I drizzled with a little olive oil and seasoned with salt and pepper.

3. I baked at 375 degrees for about 45 minutes; flipping them once after 20 minutes.

What are you cooking this week?

Since Nola’s weather is finally starting to cool off a bit, Cory and I took advantage and went running at the park this afternoon. I don’t run very often so I have a feeling I may be a bit sore tomorrow!

Have you incorporated outdoor exercise into your routine with the weather change?

Hope everyone is having a great week!

Kasey

Posted in Alcohol, Recipes | 8 Comments

One Year Later…

Posted on September 26, 2010 by Kasey

Today, Fit For Wellness officially turns one year old! I’ve given the blog a makeover to celebrate it’s first Blogiversary! Thanks for the sweet comments on the new layout

Over the last year, I’ve made many new friends, been inspired to cook creative, healthy meals, and further developed my interest of photography thanks to the blog! I’ve also come to really enjoy and appreciate the whole process of cooking including the meal planning, grocery shopping, and of course the meal preparation enjoyed with a great glass of wine. Cheers to a great year!

Today, I headed to Audubon Park in efforts to practice what I have learned from the photography book I checked out from the library. Also, I wanted to get in some fun exercise by walking around and enjoying the beautiful scenery! So with my gym clothes and tennis shoes on, I packed up my camera bag and headed to the park.

I found many opportunities to practice manually adjusting my camera’s aperture, focus, and shutter speed. For example, the following pictures are taken at the same location with different aperture and focus settings.

Can you notice any differences between the three pictures? The first picture is set to a smaller aperture size which results in an increased depth of field (aka clearer, crisper background). Aperture is the size of the opening in the diaphragm of a lens through which light passes. The second picture is set to a larger aperture size which results in a blurred background. Both the first and second pictures are focused on the flowers closest to the camera. The third picture is focused on the leaves across the pond which blurs the flowers closest to the camera. Pretty cool how I can get three totally different pictures from the exact location?!

Next, I took a couple pictures of the following water fountain with different shutter speeds.

Here are some close-ups of the water fountain…

The first picture is taken with a fast shutter speed which gives a snap shot of the water fountain showing water droplets. The second picture is taken with a slower shutter speed which gives with effect of flowing water. Which effect do you prefer?

After walking around the park for one and a half hours (I worked up quite a sweat) and taking about 80 different pictures, I headed home to watch the disappointing Saints game. We lost in over-time