Congrats to the Giveaway Winner....

Michelle Crawford is the winner--Congratulations!

Michelle prepared Denise Austin's Turkey Bacon Muffins and had this to say about the recipe:

I made the Turkey Bacon Morning Muffins with a slight adjustment to the recipe.  Rather than 1 1/4 cups white flour, I used 1 cup white flour and 1/4 cup whole wheat flour.  I try and do that with all the muffins I make.  Other than that I followed it as stated.  I have to say that I don’t think I’ve ever made muffins without sugar!  I was a little worried because to me a muffin is cakey which means sugary.  These muffins were pretty good and healthy.  I was really hoping that my kids would like them.  Breakfast is a favorite meal in our house and we even eat it for dinner from time to time.  They both love muffins and they love breakfast meats.  I thought for sure with the two combined they’d be delighted.  Well, not really.  My son ate a little bit of it but my daughter didn’t even want to touch it!  I really talked them up and ate mine first.  Finally, after adding a tiny bit of butter to hers she took a couple bites.  She still wasn’t crazy about them.  I think it was a texture thing for for of them.  My husband probably would have liked these because they are NOT sweet.  I decided to freeze most of the leftovers since the kids will not eat them tomorrow.  I’ll try again when daddy is home and see if he likes them.  All in all, I thought they were light, moist and filling.  I’d make them again.

Thanks for hosting a give-away and having me branch out of my normal blueberry or sweeter muffins! I’ve attached two pictures.

 Yes, savory muffins take a bit to get our head wrapped around the idea that muffins can be savory, too.  I absolutely adore William & Sonoma's Muffin Cookbook!  There are numerous dinner muffins that I make and love.  Kids might be a tougher sell, but kudos to Michelle for trying and challenging her kids to try new foods!  I hope your hubby loves them, too!  Perhaps served with dinner instead of breakfast or with an omelet.  Yum!

Thanks Michelle for whipping these up and sharing!  Michelle, also has her own blog @ http://mykindofcrafts.blogspot.com/ where she shares amazing crafts with her kiddos!  It's on my RSS feed!!!

Michelle you won....

• Free coupons for Oscar Mayer Turkey Bacon
• Denise Austin-approved Oscar Mayer Turkey Bacon recipes
• Denise Austin’s new book: “Denise’s Daily Dozen”
• Denise Austin Yoga Pack – includes: Denise Austin Yoga Body Burn DVD & Official Yoga Mat
• Jump rope
• Workout CD mix
• Branded water bottle
• Exercise journal
• Eco-friendly tote – perfect for heading to the gym or the grocery store

The videos are great--I did yoga last night! I hope you enjoy!  To everyone else, stay tuned tomorrow for another chance to win this great giveaway...

Denise Austin & a Great Giveaway!

There are those who have taken on an iconic role as fitness & nutrition experts.  We have all grown up with them…Richard Simmons (don’t deny it, he is a lover of fitness), Arnold Schwarzenegger, Jane Fonda (although Vietnam Vets remember her for different reasons), Ellie Krieger (a favorite dietitian of mine), Denise Austin…and the list can go on.  I am thankful for those who choose the public light and promote what we need more of—balance…balance of our health and life.  Fitness & nutrition is a way of life!  Just recently I was given the opportunity to interview Denise Austin, and yes, she truly is as energetic off screen as she is on screen.  I was getting motivated just interviewing her!

Clearly fitness is her expertise, so I wanted to get her take on nutrition. Sometimes I worry that fitness gurus will also be fanatics when it comes to food—which is not balanced.  Well, Denise Austin is balanced!  She noted that she is not a nutrition expert, but she likes to cook and eat.  She practices mindful eating and does not even know it!  I had to ask her for some lifelong nutrition rules she lives by…

Denise Austin: I like to cook!  I really cook and we [husband, two teenage daughters, and herself] sit down as a family—we eat and talk as a family.

Denise expressed that it’s important that she and her family know what is in their food. She likes food fresh, healthy, & tasty!  Denise stated that both her daughters are athletes and she feels that they need to nourish themselves, but she never discusses weight or calories with them.  She feels it is more import that she models healthy behaviors while eating.  Through this approach she has raised two teenage girls who share her love for food & fitness.  Kudos to Denise for this approach!

Her mantra she shared with me was that if you exercise you can eat healthy 80% of the time and 20% of the time give yourself a break to splurge. Agreed!  Just make sure you do a couple of her workouts a week and make sure you watch that the 20% doesn’t creep over to 50%! J

More tips from Denise Austin: Don’t watch TV while eating & always eat at the dinner table.  Those are both “biggies” at my house, too!

Oh, and the best part of the interview…Denise Austin is giving away a “goodie bag” to two of my readers!  She really is fabulous!  I am going to break this up into two giveaways! 

The first giveaway…Denise Austin generously shared with me some of her favorite quick meals that she loves to make!  All of these are made with Oscar Mayer’s Turkey Bacon (yum—bacon really adds a lot of flavor with just a single piece!) 
Giveaway goodies...

 Prizes to be supplied by Kraft:

• Free coupons for Oscar Mayer Turkey Bacon
• Denise Austin-approved Oscar Mayer Turkey Bacon recipes
• Denise Austin’s new book: “Denise’s Daily Dozen”
• Denise Austin Yoga Pack – includes: Denise Austin Yoga Body Burn DVD & Official Yoga Mat
• Jump rope
• Workout CD mix
• Branded water bottle
• Exercise journal
• Eco-friendly tote – perfect for heading to the gym or the grocery store

 

Here is how to win…

Try one of these recipes, write up a 100-300 word review (what you liked, did you share it with anyone, was it simple, any changes, etc.), take a picture, and share with me via email: WJPetersonRD@aol.com I am going to pick the winner based on your picture and review of the recipe.  Giveaway ends on Sunday, June 13^th at 6pm PST.  All participants will have their recipe and picture posted on my blog, and the winner will be notified on my post.

Turkey Bacon Morning Muffins

·     http://www.kraftrecipes.com/recipes/turkey-bacon-morning-muffins-52479.aspx

Prep Time: 5 min

Total Time: 20 min

Makes: 12 servings, 1 muffin each

 

What You Need!

12 slices OSCAR MAYER Turkey Bacon, cut into 1/4-inch pieces

1-1/4 cups flour

1 cup quick-cooking oats

2 tsp.  CALUMET Baking Powder

1/2 cup fat-free milk

1/3 cup honey

1/4 cup canola oil

2 large egg whites

 

Make It!

PREHEAT oven to 400°F. Mix bacon, flour, oats and baking powder in large bowl. Add remaining ingredients; stir just until moistened. (Batter will be lumpy.)

SPOON batter into paper-lined muffin pan or muffin pan sprayed with cooking spray, filling each cup 2/3 full.

BAKE 15 minutes or until lightly browned. Cool on wire racks. Serve immediately, or cover and refrigerate or freeze any leftover muffins.

Nutritional Information

Per Serving:  

·      Calories  180

·      Total fat  7 g

·      Saturated fat  1 g

·      Cholesterol  10 mg

·      Sodium  270 mg

·      Carbohydrate  23 g

·      Dietary fiber  1 g

·      Sugars  9 g

·      Protein 5 g

·      Vitamin A  0 %DV

·      Vitamin C  0 %DV

·      Calcium  6 %DV

·      Iron  6 %DV

 

Turkey Cobb Lettuce Wraps

·       http://www.kraftrecipes.com/recipes/turkey-cobb-lettuce-wraps-63840.aspx 

Prep Time: 10 min

Total Time: 10 min

Makes: 1 serving

 

What You Need!

2 large leaf lettuce leaves

1 slice OSCAR MAYER Turkey Bacon, cooked, cut in half

6 slices OSCAR MAYER Deli Fresh Shaved Smoked Turkey Breast

2   thin peeled avocado slices

2 thin tomato wedges

1 Tbsp. KRAFT Light ROKA Blue Cheese Dressing

 

Make It!

TOP lettuce with remaining ingredients; roll up tightly.

 

Nutritional Information:

Per Serving:

·       Calories  140

·      Total fat  9 g

·      Saturated fat  1.5 g

·      Cholesterol  30 mg

·      Sodium  770 mg

·      Carbohydrate  6 g

·      Dietary fiber  2 g

·      Sugars  2 g

·      Protein 11 g

·      Vitamin A  35 %DV

·      Vitamin C  15 %DV

·      Calcium  2 %DV

·      Iron  6 %DV

Healthy Living Information

Good source of vitamin A or C

Nutrition Bonus

The lettuce in this breadless sandwich is not only rich in vitamin A but it also teams up with the tomatoes to provide a good source of vitamin C.

Easy Cheesy Frittata

·       http://www.kraftrecipes.com/recipes/easy-cheesy-frittata-95167.asp 

 

Prep Time: 10 min

Total Time: 40 min

Makes: 6 servings

 

What You Need!

4 whole eggs

4   egg whites

2 Tbsp. water

1 cup KRAFT 2% Milk Shredded Mozzarella Cheese, divided

1/2 cup chopped seeded tomatoes

2 slices OSCAR MAYER Bacon or OSCAR MAYER Turkey Bacon, crisply cooked, crumbled

1/4 cup chopped fresh basil

 

Make It!

HEAT oven to 350°F. Beat whole eggs, egg whites and water with whisk in medium bowl until blended.

STIR in 1/2 cup cheese, tomatoes, bacon and basil. Pour into greased 9-inch pie plate.

BAKE 25 min. or until puffed and golden brown. Sprinkle with remaining cheese; bake 5 min. or until melted.

 

Nutritional Information

Per Serving:

·       Calories  120

·       Total fat 7 g

·      Saturated fat  3 g

·      Cholesterol  150 mg

·      Sodium  260 mg

·      Carbohydrate  2 g

·      Dietary fiber  0 g

·      Sugars  0 g

·      Protein 13 g

·      Vitamin A  15 %DV

·      Vitamin C  2 %DV

·      Calcium  30 %DV

·      Iron  4 %DV

Healthy Living Information

Good source of calcium

Nutrition Bonus

The cheese in this flavorful frittata provides a rich source of calcium.

You can find more of Denise’s recipes and health tips on her website: www.DeniseAustin.com

Thank you Denise Austin for your fabulous energy, enthusiasm, your commitment to health, generous giveaway, and allowing me to interview you!

Thank you Oscar Mayer and Kraft Foods for your delicious turkey bacon and food products!


Please note, Kraft Foods is providing the prizes for this program at no cost to me.  This program is not administered or sponsored by Kraft Foods or its affiliates, but solely by Edible Nutrition. 

Stay tuned for your next chance to win this giveaway package next week! 

It's Blackberry Season!

Why is it we call them "black" berries when they stain everything purple?  I am guessing it has something to do with PurpleBerry not sounding as sweet?!?  Thoughts?

Blackberries are actually native to the US, and feed not only humans but many animals, too.  Similar to other berries they are packed with antioxidants, to include anthocyanin and quercitin.  They are loaded with fiber, 8 grams per 1 cup!  That's better (and more satisfying) than any bar or cereal.  If you combine 1 cup of Kashi's Go Lean and 1 cup of berries you will get 18 grams of fiber--that is more than 1/2 of my daily fiber needs.  Nice start to the day!

What is your favorite blackberry dish?  Blackberry cobbler, blackberry pie, or just plain blackberries? I love them all!  If they are sweet I can just sit and eat them.  I actually found myself in a painful predicament one time after eating far too many.  They were growing wild on a hiking path we were on and I just kept nibbling away...all day...painful morning followed! ;o)

This morning I found a delicious way to enjoy this berry:
1/2 cup non-fat Greek yogurt
1 Tbsp simply fruit orange marmalade
1 cup blackberries
Taste buds soared with delight!

Tonight, I am preparing Alton Brown's Blackberry Cobbler recipe! I can smell it already!

Juicing It Up: Great start to the morning

With my veggies in hand and my juicer in my peripheral I begin to plan my morning shot of vitamins & minerals (plus, it tastes great!) This morning I have a little of "this" and a little of "that," but enough to throw it all together and get a decent dose of veggies. Generally, I discourage clients from drinking fruit juices unless they need excess calories, but if you keep the portions small (1/2 cup to 3/4 cup or 4 to 6oz) juices can fit into your diet. I prefer the vegetable kinds to take in ample vitamins & minerals without all of the excess calories. Vegetable juices range from 50 to 120 Kcals per 6oz.  Here is what I whipped up for breakfast this morning:

Ingredients:

5 carrots (they weren't the huge kind)

1 baby cuke

1 lime (peeled)

8 strawberries

1/4 cup blueberries (all I had left)

Made ~12 oz

Served this with an egg sandwich:

1 English muffin

1 slice Pepper Jack cheese

1 soy-sausage

1 egg

This took me about 10 minutes to prepare and now I am out the door to meet with clients!  I hope you have a fabulous day!  Eat more veggies!  

Wendy Jo

Brighten Up Your Morning with Orange Cranberry Muffins

Sprinkle...pour....sprinkle...pour
The sound of the rain falling in San Diego. It's going to be a gorgeously green spring!  After dealing with the drought I am ecstatic about the rain, and truly it doesn't seem to stop me or my labs as we hit the trails. Just put some shampoo on them before we hit the trails and they come out washed! ;o)
This morning I am whipped up a batch of Orange Cranberry Muffins adapted from my favorite muffin cookbook by Williams Sonoma. I doubled the recipe so I could freeze some for a later day.

Orange Cranberry Muffins (adapted from Williams Sonoma Muffins Cookbook)
Ingredients:
1 cup all purpose flour
1 cup whole wheat flour (or just use 2 cps white flour in place of both flours)
1/2 cup sugar
1/2 cup brown sugar, packed
2 tsp baking powder
1/2 tsp salt
1 orange, zested
1 large egg
4 Tbsp butter, melted (I used 1/2 butter and 1/2 canola oil)
1/2 cup low-fat milk
1/2 cup orange juice
1 1/2 cups fresh or frozen whole cranberries
1/2 cup pecans (I toasted mine in a skillet)

Directions:
Preheat oven to 375*F. Toss together flours, sugars, baking powder, salt, and zest in a large bowl.  Melt butter in a liquid measuring cup (should measure 1/4 cup) in the microwave.  Add in 1/2 cup milk to measuring cup.  Make a "well" in the dry ingredients and pour milk/butter mixture into well.  Add in egg, orange juice, cranberries, and nuts and mix until moistened--you NEVER over mix quick breads (aka make it smooth). Spray muffin cups with cooking spray and fill pan 2/3's full. Makes 10-12 muffins. Bake for 20-25 minutes. I have a convection oven; thus, it only took 20 minutes.  Cool for 5 minutes and serve.

Blueberry pancakes, talk of my hiatus, and a soapbox!

I am back, but I'll be honest I am finishing up my Master's of Science in Nutrition this semester thus my time seems to be focused more on that these days! I'm sure y'all understand. I'll keep trying to get my recipes up. Rest assured, I am still cooking up a storm and taking quick photos of my meals otherwise I'd starve. ;o)


So, here is a great recipe for homemade pancakes. I spruced them up a bit with some antioxidant-packed blueberries which add such a balanced flavor to real maple syrup and impart terrific color to the plate.  All the rage seems to be acai these days, but in reality getting a balance of all types of fruits and vegetables is key. You cannot sustain your health just by drinking a mere smoothie made with acai. I know this is a bit of a side track of my pancakes, but I am constantly barraged with the buzz word "acai" and all the miracle properties of this single fruit. Really? Think back in time at all the other years and products that came out that would cure all.  Practice caution, save your dollar, and eat a variety of local produce!  Now off my soapbox! ;o)  Here is a great article by a fellow RD on Acai (ahhhh--sigh--eeeee) :o). 


Blueberry Pancakes
Ingredients:

• 1 1/4 cups all-purpose flour
• 1/2 teaspoon salt
• 1 tablespoon baking powder
• 1 1/4 teaspoons white sugar
• 1 egg
• 1 cup milk
• 1/2 tablespoon butter, melted
• 1/2 cup frozen blueberries, thawed

Directions:

Heat a griddle or electric skillet to about 400*F or you can feel the heat with your hand 2" off the pan. It's essential to have a hot pan!  In a bowl, mix together flour, salt, baking powder, and sugar. In a liquid measuring pour milk and whisk in egg. Add milk mixture to dry ingredients, add in butter, and stir (but you should still see lumps--quick breads work best with lumps!!!).

Add butter to the skillet. Drop 1/4 cup of batter into skillet and top with 4-7 blueberries (depending mostly on size of blueberry and your preference).  Once you see bubbles flip the pancakes and let cook until they rise a bit and look golden. Avoid flipping more than once.  Top with real maple syrup and more fresh blueberries!  Yum!!

The Lighter Side of Breakfast Tacos

As soon as the tread of my tires cross the Texas line I am on the hunt for breakfast tacos--yes, tacos.  In South Texas breakfast tacos are tradition, a mainstay, a piece of our culture.  They are fluffy eggs, bacon or chorizo wrapped in a fluffy homemade flour tortilla (the small kind--not a burrito), and dolloped with salsa or pico de gallo.  I am salivating just thinking about them! I know, a little dramatic, but when you are out of Texas these are one of the things you miss the most.  Chorizo sausage, bacon, eggs--yes, heart attack waiting to happen.  In order to fulfill my love for these breakfast treats I opt for a lighter version, and I serve it up with a fresh carrot juice smoothie. Hope you give it a try!

Breakfast Tacos--the Lighter Side of Texas

Ingredients:
4 eggs (or 1 cup egg substitute)
2 cups frozen potatoes with onions and peppers
1/2 cup chopped ham or pancetta
Cooking Spray
4 corn tortillas

1/2 cup cheddar cheese (2% if you can find it)

Salsa of your choice

Directions:

In a non-stick skillet sprayed with cooking spray heat potatoes over medium high heat for 20 minutes.  Meanwhile, grate your cheese, cut up your ham, and crack your eggs into a bowl. Add your ham to your potatoes after 10 minutes.  When your potatoes taste tender turn down to low and cover (stirring occasionally).  Heat up a skillet to heat up your corn tortillas--the fresher they are the easier the more pliable they are. Cook eggs in another skillet.  To assemble: place corn tortillas on a plate, top with eggs, pile on potatoes, a touch of cheese, and kiss it with salsa.  Enjoy!

Carrot Juice Smoothie

Ingredients:
3 cups carrot juice
2 apples, sliced
1 piece candied ginger
10 grapes
Directions:
Place all ingredients into blender and spin away!
Great for either breakfast, lunch, or dinner!!