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October 23, 2008

Healthy Halloween Recipe: Spicy 'Bruised' Bugs

This healthy recipe from 365 Halloween are in bright shades of green, yellow, and black. For a snappy, cripsy texture, use fresh or frozen veggies for a crispy texture, and avoid canned. It's a spooktakular way to get kids who "don’t like vegetables" to enjoy healthy eating.

Ingredients (organic whenever possible, fresh or frozen):

  • 2 parts peas
  • 2 parts black beans (canned is ok)
  • 2 parts corn
  • 1 part avocados, largely cubed
  • 1 part carrots, cubed or shaped (see below for ideas)

Toss together above ingredients in a bowl. The following spices are approximate, so use them as a guide and do everything "to taste". I actually like a little less cumin and a little more nutritional yeast, but I adjust the spices every time for new combinations and it is always delicious:

  • 2 parts cumin
  • 1 part ginger
  • 1 pinch cloves
  • 2 parts nutritional yeast (or “cheesy sprinkles” as we call them)
  • cold-pressed olive oil, just enough to coat veggies
  • Braggs Liquid Aminos (or soy sauce or salt)

Drizzle oil and sprinkle spices into mixed veggies. Cumin, ginger, and especially cloves can be acquired tastes due to their intense flavor so try small amounts at first and slowly increase to reach desired taste. Serve in either an equally brightly colored or a black bowl.

For the carrots, we like to use tiny fondant cutters (generally found in the cake decorating supply isle at craft stores). First make thin slices with a mandolin type slicer (or a knife) and then use the cutter to punch out the shape. As you can see, we used stars. Sean decided to get creative and cut out some freeform shapes with a knife. He made a cleaver, dagger, ghost, pumpkin, and a rocket with the word "sugar" carved into it (those are black mustard seeds on top). If you have the time and inclination you can make any spooky shapes you want. Spiders would probably be pretty easy and go great with the "bug" theme.

Also, read our Halloween Recipe for Pizza Mummies.

Posted by Laura on October 23, 2008 | Permalink | Comments (1) | TrackBack

October 16, 2008

Healthy Recipe: Green Mountain Broccoli Slaw

This recipe is so easy and it’s a tasty addition to any meal! This healthy recipe is paired it here with a sandwich for a quick lunch, but you can enjoy this healthy eating side just as easily with grilled chicken or meat. Bonus: Broccoli is king when it comes to “good for you” vegetables!

Makes 4 servings

2 cups finely chopped fresh broccoli
2 tablespoons finely chopped red or white onion
2 tablespoons light mayonnaise
1 tablespoon Dijon mustard
1 ½ teaspoons lemon juice
1 teaspoon minced oregano or thyme

In medium bowl, combine ingredients and refrigerate for about an hour before serving.

Posted by Laura on October 16, 2008 | Permalink | Comments (0) | TrackBack

October 09, 2008

Healthy Recipe: Sweet Potatoes and Apples

Loaded with carotenoids, vitamin C, potassium, and fiber, sweet potatoes are one best veggies you can eat - and they're yummy, too! In this healthy recipe, we bake and then mix them with sliced apples for extra moisture and sweetness.

Makes 6 servings

1 1/2 pounds sweet potatoes
3 York or Stayman apples, unpeeled, cored and sliced
3/4 cup orange juice
3/4 tsp. grated fresh ginger
1/2 tsp. cinnamon
1/4 tsp. allspice
1/4 tsp. nutmeg

In a medium saucepan, cook unpeeled potatoes in boiling water for 25 minutes. In a medium skillet, over high heat, heat apples and orange juice with ginger, cinnamon, allspice and nutmeg. Cover and cook until apples soften, 3 to 5 minutes. Uncover and reduce heat; simmer apples a few minutes longer. Peel and slice cooked sweet potatoes and add to apple mixture. Mix gently and heat thoroughly. Makes 6 servings.

Healthy eating tip: the difference between yams and sweet potatoes

Yams, one of the most important food crops in the tropics, originate from Asia and Africa.  They're used as a starch and are distinguished by their thick skin and white, purple or orange flesh.

Sweet potatoes come in two main varieties and are what most American eat.  The one most responsible for the confusion is a dark-skinned kind, which has a sweet orange flesh similar to that of a yam. The other type of sweet potato has a tan skin and dry yellow flesh.

Posted by Laura on October 9, 2008 | Permalink | Comments (0) | TrackBack

October 02, 2008

Healthy Recipe: Creamy Cranberry Salad

an awesome autumn healthy recipe featuring cranberries. This creamy cranberry salad is a fun and festive side dish for any meal, but especially for friend and family gatherings. A healthy eating food, cranberries play a significant role in preventing urinary tract infections, reducing the risk of gum disease and much more.

3 cups fresh or frozen cranberries, thawed and coarsely chopped
1 can (20 oz) unsweetened crushed pineapple, drained
2 cups miniature marshmallows
1 medium apple, chopped
Sugar substitute equivalent to 1/2 cup sugar
1/8 teaspoon salt
1 (8 oz) carton frozen reeduced-fat shipped topping, thawed
1/4 cup chopped walnuts

In a large bowl, combine the cranberries, pineapple, marshmallows, apple, sugar substitute and salt. Cover and refrigerate overnight.

Just before serving, fold in whipped topping and walnuts.

Posted by Laura on October 2, 2008 | Permalink | Comments (1) | TrackBack

September 25, 2008

Heathy Recipe: Fruit Jumble

With this mix of delicious fruits, juices and yogurt, you couldn't ask for better healthy recipe. It's a healthy eating breakfast meal or treat for whole family, or as a welcome potluck menu item!

Makes 6-8 servings

1 1/2 cups grapes, green, purple or combination of each      
1 medium apple, cut into bite-sized pieces      
1-16 ounce can of chunky unsweetened pineapple, drained (save the juice), or 1-11 ounce can mandarin orange sections, drained (save the juice)      
1 medium banana, cut into slices      
1/4 cup walnuts, finely chopped      
Coconut flakes (optional)      

Wash grapes, wash and chop apple, peel and slice banana and open canned fruit and drain juice into a measuring cup. Combine fruit into a serving bowl.

Jumble Juice:
1/2 cup low fat vanilla yogurt    
2-3 tablespoons of reserved pineapple or mandarin juice

To make Jumble Juice:

Put yogurt into a small bowl or cup. Add juice and stir with a whisk or fork until smooth. Pour Jumble Juice over fruit and toss gently to coat. Divide Fruit Jumble into bowls or plates and sprinkle with nuts, coconut and cinnamon.

Posted by Laura on September 25, 2008 | Permalink | Comments (0) | TrackBack

September 18, 2008

Healthy Recipe: Cantonese Lemon Chicken

Another favorite from the healthy weight loss program at Green Mountain, this light ‘fried’ chicken recipe is rich in taste. Goes to show that healthy eating can please even the pickiest eaters!

Makes 4 servings

12-16 ounces boneless, skinless chicken breasts
1 egg, lightly beaten
2 teaspoons light soy sauce
2 teaspoons rice wine vinegar
¼ cup cornstarch (divided)
3 tablespoons flour
1 tablespoon canola oil
Cantonese Lemon Sauce (see below)

Place chicken breast in glass baking dish. Combine egg, soy sauce, rice wine vinegar and 1 tablespoon cornstarch in a small bowl and mix until smooth; pour over chicken breasts, turning chicken to coat well; cover and place in the refrigerate for an hour or more.

Heat oven to 400 degrees Fahrenheit. Combine remaining 3 tablespoons cornstarch and flour in a flat shallow dish. In a large skillet, heat oil over medium heat; Remove chicken breasts from egg/soy mixture and dip and coat each chicken breast into flour mixture; gently set into heated skillet and sauté on each side about 2 minute or until golden brown. Remove chicken from skillet and place on baking sheet. Bake 15- 20 minutes or until done. Slice chicken breasts and spoon Cantonese Lemon Sauce over top. Serve.

Cantonese Lemon Sauce

Makes ½ cup

2 tablespoons lemon juice
2 tablespoon lime juice
2 teaspoons rice wine vinegar
1 tablespoon water
3 tablespoons sugar
¾ teaspoon cornstarch
1 ½ tablespoons water
½ teaspoon lemon zest

In a small sauce pan, combine lemon juice, lime juice, rice wine vinegar, 1 tablespoon water and sugar. Cook and stir over medium heat until sugar is dissolved. In small bowl, whisk together cornstarch and 1 ½ tablespoons water and add to lemon mixture, continue cooking, stirring until sauce is desired thickness. Stir in lemon zest and spoon over chicken breasts.

Posted by Laura on September 18, 2008 | Permalink | Comments (5) | TrackBack

September 11, 2008

Healthy Recipes: Crispy Chicken Nuggets

Kids love chicken nuggets (and many adults will confess that they do, too), so we're sure that today's healthy recipe will be a hit. Crunchy and tasty, and baked in the oven, these crispy chicken nuggets are a welcome part of a healthy eating dinner. Yum! 

Makes 4 Servings    

12 ounces skinless and boneless chicken breasts    
1 egg, slightly beaten    
1 tablespoon honey   
1 teaspoon prepared mustard   
2 cups cornflakes, crushed   
1 teaspoon ground black pepper

1. Preheat oven to 450º.
2. Cut chicken into 1 inch chunks.
3. In a small bowl, using a fork, combine egg, honey and mustard.
4. In a medium sized bowl, add the crushed cornflakes and toss with the pepper.
5. Dip chicken pieces in egg mixture then roll in cornflakes until covered.
6. Place chicken on an ungreased baking sheet and bake for 15 minutes or until cooked through and no longer pink in the center.   

Serve with your favorite lowfat dipping sauce with a healthy salad (optional)

Posted by Laura on September 11, 2008 | Permalink | Comments (5) | TrackBack

September 04, 2008

Healthy Recipes: Pasta Italiano

We all love pasta, and today's healthy recipe (made with turkey and paprika) is sure to become a zesty family favorite. Try it with whole wheat pasta to make it an even more hearty and healthy eating meal!

Makes 4-6 servings

1/2 pound lean ground turkey
1 bell pepper, seeded and thinly sliced   
1 tablespoon paprika 
1 can (14-1/2 oz.) crushed tomatoes   
1 can (14-1/2 oz.) chicken or vegetable stock   
2 cups uncooked pasta (whole wheat if preferred)
2 cups broccoli florettes   
1 cup cauliflower florettes

Crumble ground turkey into skillet. Brown over medium-high heat for 2 minutes, stirring occasionally. Add pepper strips and paprika, cook for 2 more minutes. Add crushed tomatoes, broth, and pasta to the skillet. Bring mixture to a boil, reduce heat, over, and simmer for 15 minutes. Remove lid (be careful, the skillet and steam are hot!) and arrange broccoli and cauliflower over the pasta. Replace lid and cook for 10 more minutes.

Posted by Laura on September 4, 2008 | Permalink | Comments (1) | TrackBack

August 28, 2008

Healthy Recipes: Fish Tacos

If you're a fan of fish and Mexican food, you'll love this healthy recipe for fish tacos! We all know how fish - an excellent source of protein - is perfect for healthy eating, but sometimes it's difficult to come up with something the whole family will enjoy. Halibut is a versatile mild-flavored white fish, and it's relatively inexpensive.  So try tempting some finicky kids with these fish tacos - you (and they) might just be surprised with the result!

Makes 8 servings

2 tablespoons taco seasoning
1 tablespoon fresh squeezed lime juice   
1 tablespoon fresh squeezed orange juice   
1 pound halibut, cut into bite-sized pieces   
1 tablespoon canola oil    
1 cup green cabbage, shredded   
1 cup red cabbage, shredded   
1/2 cup green onions, chopped
3/4 cup nonfat sour cream   
3/4 cup salsa   
8 (6-inch) corn tortillas    
lime wedges


1. In a medium-sized bowl, combine taco seasoning, lime juice and orange juice and mix well. Add fish and toss to coat.
2. Heat oil in a nonstick skillet to medium high heat. Add fish and sauté for about 5 minutes or until done.
3. In a medium-sized bowl, combine green and red cabbage, and green onions. In a separate bowl, stir together sour cream and salsa and mix well.
4. Heat tortillas according to package instructions. Spoon 1/4 cup of cabbage mixture in center of tortilla then equally divide fish and place on top of cabbage vegetables. Top with up to 3 tablespoons salsa blend and a squeeze of fresh lime juice. Fold or roll up tortillas and enjoy.

See Green Mountain at Fox Run's healthy recipes from their healthy lifestyle program.

Posted by Laura on August 28, 2008 | Permalink | Comments (1) | TrackBack

August 21, 2008

Healthy Recipe: Garbanzo, Feta, and Tomato Salad

A Weight Lifted Blog - Copyright © 2004-2008, Green Mountain at Fox Run

Makes 3-4 servings

Plentiful year-round, tomatoes add summer freshness to this light but hearty meal that features tasty and healthy eating ingredients to keep us well-fed in more ways than one. It’s a favorite healthy recipe from Green Mountain at Fox Run, even among participants who swear they don’t like beans!

1 15-ounce can garbanzo beans, drained (about 1½ cups)
¾ cup diced fresh tomatoes (or grape or cherry tomatoes, halved)
¼ cup finely chopped green onions
½ cup crumbled feta cheese
1 tablespoon finely chopped parsley
1 teaspoon thyme leaves (optional)
2 tablespoons olive oil
1 tablespoon red or white wine vinegar

In a medium bowl, place garbanzos, tomatoes, onions, feta, parsley and thyme. In a small bowl whisk together olive oil, vinegar, salt and pepper and pour mixture over salad, tossing gently to coat. Cover and refrigerate until chilled. Serve.

For variety, add other herbs such as oregano or basil, and/or pitted black olives.

Posted by Laura on August 21, 2008 | Permalink | Comments (2) | TrackBack