Date Truffles

1 cup raw almonds or walnuts
20 large dates, pitted
1 tablespoon unsweetened cocoa powder
Zest from 1 medium-sized orange
2 tablespoons agave nectar
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Cocoa powder, for rolling

Grind almonds or walnuts in food processor until fine. Add dates, cocoa powder, orange zest, agave nectar, cinnamon and nutmeg, and process until mixture forms a ball. If mixture does not stick well add more agave nectar. Form 30 small balls (walnut-sized) out of mixture. Roll in cocoa powder and serve.

Variations--roll in shredded coconut, ground nuts.

--Sierra Club, Planet Kansas, vol. 33 no. 4, August/September 2009

Three-Bean Salad

1 can chickpeas
1 can kidney beans
2 cups green beans, cut into 1" lengths
1/2 cup cherry tomatoes, quartered
5 scallions, thinly sliced
2 teaspoons chopped fresh chives
2 teaspoons chopped fresh basil
2 tablespoons chopped fresh parsley
1 ear fresh corn, cooked and cut off cob
10 kalamata olives, pitted and diced

Dressing:
1 lemon, juiced
2 teaspoons balsamic vinegar
2 tablespoons red wine vinegar
3 tablespoons extra virgin olive oil
Sea salt and fresh cracked black pepper to taste

Place green beans in small amount of boiling water and boil for five minutes. Remove from heat and cool by running cold water over beans. Place remaining salad ingredients into a large serving bowl. Prepare dressing and mix into salad. Serve and room temperature or chilled.

Additional veggies can be added for a fuller salad such as grated carrot or cucumbers.

--Sierra Club, Planet Kansas, vol. 33 no. 4, August/Sept 2009

Broccoli Raab & Cannellini Beans with Pasta

I found this recipe at Whole Foods...or I should say my kids found the recipe when a nice lady with samples handed them a tiny cup of this yummy goodness. They loved it so I grabbed the recipe.

1 bunch broccoli raab, washed
1 1/2 tablespoon extra-virgin olive oil, more for drizzling
1 small onion, finely chopped
2 tsp. fresh rosemary, finely chopped
2 cloves garlic, minced
Dried red chile flakes to taste
15-oz. can cannellini beans, rinsed and drained
Salt and freshly ground black pepper to taste
8 oz. whole wheat pasta (any shape...my favorite is campanelle)
Lemon wedges or red-wine vinegar
Parmesan cheese, freshly grated

Start a pot of water to boil for pasta.

Peel the larger stems of the broccoli raab and slice them thinly. Chop the leaves coarsely. Heat the olive oil in a 10-inch skillet. Add the onion and rosemary and cook over medium-high heat until onion softens and begins to color, about 5 minutes. Add the minced garlic and a pinch or two of the red chile flakes and cook 1 minute longer. Add the chopped raab leaves and stems along with 1 cup of water and cook, stirring occasionally, until the raab is wilted, about 5 minutes. Add the beans (and more water as needed) until the beans are cooked, about another 15 minutes. Season well with salt and pepper.

Meanwhile, cook pasta in boiling water. Drail well. Toss the beans and greens with pasta. Drizzle olive oil liberally over the mixture. Top with a squeeze of lemon juice or a splash of red-wine vinegar and freshly-grated Parmesan. Serve warm.

I also love broccoli in this, 1 bunch with the step peeled thinly sliced.

Wii Active

Wii Active provides a surprisingly intense and beneficial workout!

You break a sweat and have fun doing it!

I am beginning my 30 day challenge today! I'll report back with my thoughts!

Belly Buster Walk #3

Total-Body fat Blaster!

On a scale of 1-10 to determine how hard you're working with 1 being easy and 10 being very difficult effort--
warm-up/cool-down: 2-3 effort difficulty (treadmill at 3mph) You can chat with ease at this level.
brisk pace: 4 to 5 (3.5-3.8 mph) Breathing is harder, can still talk but with pauses.
push pace: 6-7 (4 mph) Some huffing and puffing. Manage only one or two word replies
power pace: 8-9 (4.2-4.5 mph) No talking possible.

Time: 60 minutes, 6 days a week
Lose: Up to 3 pounds plus inches off your hips, butt, and thighs, weight loss of 3-5 pounds with healthy diet

Note: If you're doing this on a treadmill start with 3% incline for the hills, working up to 5%. If you're outside, try to find a loop with two hills about midway through that will take about 5-6 minutes to climb.

Start warm-up
3 minutes in brisk pace
5 minutes in push pace
20 minutes in brisk pace
22 minutes in uphill brisk pace
28 minutes in brisk pace
32 minutes in uphill brisk pace
38 minutes in brisk pace
42 minutes in push pace
57 minutes in cool-down
60 minutes Finish

Smoked Paprika Roasted Salmon with Wilted Spinach

Serves 8

1/4 cup orange juice
2 tablespoons plus 1 teaspoon olive oil, divided
2 teaspoons thyme leaves, divided
2 pounds salmon fillets
1 tablespoon brown sugar
1 tablespoon smoked paprika
1 teaspoon cinnamon
1 teaspoon orange zest
1/2 teaspoon sea salt
1 bag (10 ounces) spinach leaves

Mix orange juice, 2 tablespoons of the oil and 1 teaspoon of the thyme in small bowl. Place salmon in a large glass dish. Add marinate; turn to coat well. Cover and refrigerate at least 30 minutes, longer for extra flavor.

Mix sugar, smoked paprika, cinnamon, orange zest, remaining 1 teaspoon thyme and sea salt in small bowl. Remove salmon from marinade. Place in a greased foil-lined baking pan. Discard any remaining marinade. Rub top of salmon evenly with smoked paprika mixture.

Roast salmon in preheated 400 degree F oven 10 to 15 minutes or until fish flakes easily with a fork.

Meanwhile, heat remaining 1 teaspoon oil in large skillet on medium heat. Add spinach; cook and stir 2 minutes or until wilted. Serve salmon over spinach.

Belly Buster Walk #2

On a scale of 1-10 to determine how hard you're working with 1 being easy and 10 being very difficult effort--
warm-up/cool-down: 2-3 effort difficulty (treadmill at 3mph) You can chat with ease at this level.
brisk pace: 4 to 5 (3.5-3.8 mph) Breathing is harder, can still talk but with pauses.
push pace: 6-7 (4 mph) Some huffing and puffing. Manage only one or two word replies
power pace: 8-9 (4.2-4.5 mph) No talking possible.

Time: 40 minutes
Loss: Up to 2 inches off your waist (a pants size) in just a month

Start with a warm-up
3 minutes in brisk pace
6 minutes in push pace
13 minutes in power pace
15 minutes repeat minutes 3 thru 15--brisk walk for 3 minutes, push pace for 7 minutes, power walk for 2 minutes)
27 minutes in brisk pace
37 minutes in cool-down
40 finish

Belly Buster Walk #1

On a scale of 1-10 to determine how hard you're working with 1 being easy and 10 being very difficult effort--
warm-up/cool-down: 2-3 effort difficulty (treadmill at 3mph) You can chat with ease at this level.
brisk pace: 4 to 5 (3.5-3.8 mph) Breathing is harder, can still talk but with pauses.
push pace: 6-7 (4 mph) Some huffing and puffing. Manage only one or two word replies
power pace: 8-9 (4.2-4.5 mph) No talking possible.

20 minutes/day
7 days/week
Lose up to 1 inch off belly in 1 month
Start with a warm-up
3 minutes in change to a brisk pace
6 minutes in change to a push pace
9 minutes in change to a brisk pace
12 minutes in change to a power pace
13 minutes in change to a push pace
15 minutes in change to a brisk pace
18 minutes in begin cool-down
20 minutes you're done!

Fit Tip--Alliaceous Veggie Goodness

Fit Tip: Garlic, onions, leeks, shallots, and chives (alliaceous family veggies) have sulfur compounds that are known to promote the death of color, breast, lung, and prostate cancer cells. Additionally, studies have suggested a lower risk of kidney and prostate cancer in people who consumed the most garlic of the tested groups.

Tip in Action: Crushing garlic releases more of the compound and more is absorbed when combined with a healthy oil like olive oil. Sauteed chopped garlic and onions tossed with stir-fried veggies or whole grain pasta sprinkled with fresh cracked black pepper and turmeric is a yummy quick fix. Raw works too--toss with salad or layered on sandwiches!

Frozen Fruit Pops

3 cartons (6 ounces each) raspberry yogurt
2 tablespoons lemon juice
2 medium ripe bananas, cut into chunks
12 Popsicle molds or paper cups (3 ounces each) and Popsicle sticks

In a blender, combine yogurt, lemon juice and bananas; cover and process for 45 seconds or until smooth. Stir if necessary.

Fill molds or cups with 1/4 cup yogurt mixture; top with holders or insert sticks into cups. Freeze.

Yield: 1 dozen
Serving size: 1 Pop

Nutrition Facts per serving: 60 calories, 1 g fat (trace saturated fat), 2 mg cholesterol, 23 mg sodium, 13 g carbohydrate, 1 g fiber, 2 g protein

Diabetic Exchange: 1/2 starch, 1/2 fat-free milk

Lighter Chicken Parmesan with Simple Tomato Sauce

If you are tight on time, you can substitute 2 cups of your favorite plain tomato sauce for the Simple Tomato Sauce.

Serves 6
1 1/2 cups panko (Japanese-style bread crumbs)
1 tablespoon olive oil
1 ounce grated Parmesan cheese (about 1/2 cup), plus extra for serving
1/2 cup unbleached all-purpose flour
1 1/2 teaspoons garlic powder
Table salt and ground black pepper
3 large egg whites
1 tablespoon water
Vegetable cooking spray
3 large boneless, skinless chicken breasts (about 8 ounces each), trimmed of excess fat and sliced into cutlets
2 cups tomato sauce , warmed (see below)
3 ounces shredded part-skim mozzarella cheese (about 3/4 cup)
1 tablespoon minced fresh basil

Simple Tomato Sauce
1 (28-ounce) can diced tomatoes
4 medium cloves garlic , minced or pressed through a garlic press (about 4 teaspoons)
1 tablespoon tomato paste
1 teaspoon olive oil
1/8 teaspoon red pepper flakes
1 tablespoon minced fresh basil leaves
Table salt and ground black pepper



1. Adjust an oven rack to the middle position and heat the oven to 475 degrees. Combine the bread crumbs and oil in a 12-inch skillet and toast over medium heat, stirring often, until golden, about 10 minutes. Spread the bread crumbs in a shallow dish and cool slightly; when cool, stir in the Parmesan.

2. In a second shallow dish, combine the flour, garlic powder, 1 tablespoon salt, and 1/2 teaspoon pepper together. In a third shallow dish, whisk the egg whites and water together.

3. Line a rimmed baking sheet with foil, place a wire rack on top, and spray the rack with vegetable oil spray. Pat the chicken dry with paper towels, then season with salt and pepper. Lightly dredge the cutlets in the flour, shaking off the excess, then dip into the egg whites, and finally coat with the bread crumbs, Press on the bread crumbs to make sure they adhere. Lay the chicken on the wire rack.

4. Spray the tops of the chicken with vegetable oil spray. Bake until the meat is no longer pink in the center and feels firm when pressed with a finger, about 15 minutes.

5. Remove the chicken from the oven. Spoon 2 tablespoons of the sauce onto the center of each cutlet and top the sauce with 2 tablespoons of the mozzarella. Return the chicken to the oven and continue to bake until the cheese has melted, about 5 minutes. Sprinkle with the basil and serve, passing the remaining sauce and Parmesan separately.

For Simple Tomato Sauce:
Pulse the tomatoes in a food processor until mostly smooth, about ten 1-second pulses; set aside. Cook the garlic, tomato paste, oil, and pepper flakes in a medium saucepan over medium heat until the tomato paste begins to brown, about 2 minutes. Stir in the pureed tomatoes and cook until the sauce is thickened and measures 2 cups, about 20 minutes. Off the heat, stir in the basil and season with salt and pepper to taste. Cover and set aside until needed.

Per Serving:
Cal 310; Fat 8 g; Sat fat 2.5 g; Chol 75 mg; Carb 20 g; Protein 38 g; Fiber 1 g; Sodium 790 mg

Back on Track!

I was sidelined with some personal drama for the last Mommies Online Fit Club and did not do as well as I hoped.

A new round begins today and I'm ready to go.

Ok, except for the stomach flu I've got right now...

Back after a trip!

We went to FL on a working-vacation! It was fun but it's good to be home! Now it's time to get back to business!

Daily Log--

Breakfast~Water
Lunch~Taco salad
Dinner~Chicken breast, 1/2 cup linguine with roasted tomatoes and yellow peppers and a cup of mixed greens.

Fudgy Low-Fat Brownies

These brownies are really good and lowER fat compared to traditional brownies.

Fudgy Low-Fat Brownies

Melt the chocolate and butter together in a bowl set over a pan of simmering water or in a microwave set to 50 percent power. For a truly fudgy consistency, don't overbake the brownies; as soon as a toothpick inserted into the center comes out with sticky crumbs attached, the brownies are done. If the toothpick emerges with no crumbs, the brownies will be cakey.

Makes 16 brownies 3/4 cup all-purpose flour
1/3 cup Dutch-processed cocoa powder
1/2 teaspoon baking powder
1/4 teaspoon table salt
2 ounces bittersweet chocolate , chopped
2 tablespoons unsalted butter
2 tablespoons low-fat sour cream
1 tablespoon chocolate syrup
2 teaspoons vanilla extract
1 large egg plus 1 large egg white
1 cup sugar

1. Adjust oven rack to middle position and heat oven to 350 degrees. Fold two 12-inch pieces foil lengthwise so each measures 7 inches wide. Fit 1 sheet into 8-inch-square baking dish, pushing foil into corners and up sides of pan (overhang will help in removal of brownies). Repeat with second sheet, placing in pan perpendicular to first sheet. Spray foil with cooking spray.

2. Whisk flour, cocoa, baking powder, and salt together in medium bowl. Melt bittersweet chocolate and butter in large bowl until smooth . Cool 2 to 3 minutes, then whisk in sour cream, chocolate syrup, vanilla, egg, egg white, and sugar. Using rubber spatula, fold dry ingredients into chocolate mixture until combined.

3. Pour batter into pan, spread into corners, and level surface with spatula. Bake until slightly puffed and toothpick inserted in center comes out with a few sticky crumbs attached, 20 to 25 minutes. Cool brownies completely in pan on wire rack, at least 1 hour. Remove brownies from pan using foil handles. Cut into 2-inch squares and serve. To keep brownies moist, do not cut until ready to serve. (Brownies can be wrapped in plastic and refrigerated for 3 days.)

(Thanks: America's Test Kitchen)

White Chicken Chili

This is a family favorite. It is a bit labor intensive but well worth the work. It is low fat and uses fresh ingredients. We double the cumin and coriander.

White Chicken Chili

Adjust the heat in this dish by adding the minced ribs and seeds from the jalapeño as directed in step 6. If Anaheim chiles cannot be found, add an additional poblano and jalapeño to the chili. This dish can also be successfully made by substituting chicken thighs for the chicken breasts. If using thighs, increase the cooking time in step 4 to about 40 minutes. Serve chili with sour cream, tortilla chips, and lime wedges.

Serves 6 to 8

3 pounds bone-in, skin-on chicken breast halves , trimmed of excess fat and skin
Table salt and ground black pepper
1 tablespoon vegetable oil
3 medium jalapeño chiles
3 poblano chiles (medium), stemmed, seeded, and cut into large pieces
3 Anaheim chile peppers (medium), stemmed, seeded, and cut into large pieces
2 medium onions , cut into large pieces (2 cups)
6 medium cloves garlic , minced or pressed through garlic press (about 2 tablespoons)
1 tablespoon ground cumin
1 1/2 teaspoons ground coriander
2 (14.5-ounce) cans cannellini beans , drained and rinsed
3 cups low-sodium chicken broth
3 tablespoons fresh lime juice (from 2 to 3 limes)
1/4 cup minced fresh cilantro leaves
4 scallions , white and light green parts sliced thin

1. Season chicken liberally with salt and pepper. Heat oil in large Dutch oven over medium-high heat until just smoking. Add chicken, skin side down, and cook without moving until skin is golden brown, about 4 minutes. Using tongs, turn chicken and lightly brown on other side, about 2 minutes. Transfer chicken to plate; remove and discard skin.

2. While chicken is browning, remove and discard ribs and seeds from 2 jalapeños; mince flesh. In food processor, process half of poblano chiles, Anaheim chiles, and onions until consistency of chunky salsa, ten to twelve 1-second pulses, scraping down sides of workbowl halfway through. Transfer mixture to medium bowl. Repeat with remaining poblano chiles, Anaheim chiles, and onions; combine with first batch (do not wash food processor blade or work bowl).

3. Pour off all but 1 tablespoon fat from Dutch oven (adding additional vegetable oil if necessary) and reduce heat to medium. Add minced jalapeños, chile-onion mixture, garlic, cumin, coriander, and 1/4 teaspoon salt. Cover and cook, stirring occasionally, until vegetables soften, about 10 minutes. Remove pot from heat.

4. Transfer 1 cup cooked vegetable mixture to now-empty food processor work bowl. Add 1 cup beans and 1 cup broth and process until smooth, about 20 seconds. Add vegetable-bean mixture, remaining 2 cups broth, and chicken breasts to Dutch oven and bring to boil over medium-high heat. Reduce heat to medium-low and simmer, covered, stirring occasionally, until chicken registers 160 degrees (175 degrees if using thighs) on instant-read thermometer, 15 to 20 minutes (40 minutes if using thighs).

5. Using tongs, transfer chicken to large plate. Stir in remaining beans and continue to simmer, uncovered, until beans are heated through and chili has thickened slightly, about 10 minutes.

6. Mince remaining jalapeño, reserving and mincing ribs and seeds (see note above), and set aside. When cool enough to handle, shred chicken into bite-sized pieces, discarding bones. Stir shredded chicken, lime juice, cilantro, scallions, and remaining minced jalapeño (with seeds if desired) into chili and return to simmer. Adjust seasonings with salt and pepper and serve.

Per Serving:
Cal 370; Fat 6 g; Sat fat 1 g; Chol 115 mg; Carb 25 g; Protein 52 g; Fiber 7 g; Sodium 710 mg

(Thanks: America's Test Kitchen)

First Post

Hello, we're Jeff and Laurie and we love food.

We will each introduce ourselves on our own but for now we are a married couple with four kids living in Kansas.

Jeff and I quit smoking October 5, 2007 but added a few extra pounds since. We are now working toward a healthier lifestyle overall through exercise, mindful meals and common sense.

We'll journal our fitness regiment by blogging activities, meals, recipes, goals and milestones! We encourage feedback and accountability.

We'll start by adding some favorite healthful recipes!