Granola and Grape Topped Cottage Cheese September 30, 2014

Jamie says: What’s my latest favorite snack? Granola and Grape Topped Cottage Cheese! A few months ago, I read the grapes this year would be better and sweeter than ever before. And let me tell you what, those writers were, well, right.

Granola and Grape Topped Cottage Cheese

I love the sweet, salty, and crunchiness. Simply delicious.

Sweet, salty, and crunchy!

Granola and Grape Topped Cottage Cheese

Ingredients:

• 12 red seedless grapes
• 4 oz low fat cottage cheese with Live Active cultures (Breakstone’s)
• 1/4 cup granola (Bear Naked Maple-icious Pecan granola)

Directions:

1. Place grapes in a bowl. Scoop cottage cheese on top. Sprinkle with granola. Enjoy!

Servings: 1

• Nutrition note: This snack has a good nutrient balance because it is a 3 food group combination- whole grains, fruit, and low fat dairy.

Cinnamon-Sugar Tangerine Parfait January 7, 2014

Jamie says: I was on a roll cooking this weekend. I made about five recipes, including this delicious and oh-so-easy Cinnamon-Sugar Tangerine Parfait.

Cinnamon-Sugar Tangerine Parfait

All I’m seeing right now is orange and blue, orange and blue. I am forever a University of Florida Gator.

Alternating layers of textured creaminess and citrus sweetness

Four ingredients. Ready in no time.

Parfaits aren’t only for yogurt…

Cinnamon-Sugar Tangerine Parfait

Ingredients:

• 1 tangerine (or clementine or portion of an orange)
• 1 tsp dark brown sugar
• 1/8 tsp ground cinnamon
• 1/3 cup 1% lowfat cottage cheese (Friendship)

Directions:

1. Peel skin off tangerine and discard. Peel tangerine in half (along the lines of the segments). Laying each half flat on a cutting board, use a knife to cut strips in the opposite direction as the segment lines, creating bite-size pieces. Place pieces in a small bowl. Top with cinnamon and sugar. Stir to mix well.
2. In a serving bowl, layer tangerine segments and cottage cheese by alternating spoonfuls from the cottage cheese tub and the tangerine bowl to create a parfait (e.g. tangerines, cottage cheese, tangerines, cottage cheese, tangerines). Serve cold. Enjoy!

Servings: 1

• Nutrition note: Cottage cheese and fruit make a great snack option. The protein in cottage cheese provides fullness and the carbohydrates in fruit give you energy. To reduce the saturated fat (which is the type of fat that when consumed in excess is not good for your cholesterol or heart), you can reduce fat content by choosing fat free or 1% (or 2% if you’re currently considering full fat varieties).

Orange Raspberry Burst Mini Ice Pops May 4, 2013

Jamie says: My goal: to find something to do with the last of the orange juice. The result? Awesome homemade ice pops that I want to make again ASAP!

Orange Raspberry Burst Mini Ice Pops

Bursting with color and flavor!

Beautiful bursts of berries!

Pop in your mouth for a naturally-sweet treat. I loved how they were easy to bite into- like a soft ice pop (not like a hard ice cube).

Perfect to pop in your mouth for a burst of natural sweetness

It’s getting hot out, take a pop out. (I tried.)

Perfect hot-weather treat!

Orange Raspberry Burst Mini Ice Pops

Ingredients:

• 1/2 cup frozen raspberries (Publix)
• 1 cup orange juice, pulp free (Simply Orange)

Directions:

1. Divide frozen raspberries among sections in ice cube tray. Pour orange juice on top. Freeze until solid, about least 1 1/2 hours. Enjoy now or later!

Servings: 2-4

• Nutrition note: Fruit is a perfect dessert. These pops are naturally sweet (no added sugar) and have vitamin C and fiber.

Chocolate Peanut Sesame Granola Bars March 21, 2013

Jamie says:  The day finally came… I made my first granola bars!

I’ve wanted to make granola bars for a while now. I think the inspiration came during a beach walk for diabetes with dietitians from my local dietetic association. We were talking about food and recipes. (Are you surprised?) I woke up early this morning and bam- got bakin’ in the kitchen before work. I didn’t regret it one bit (or should I say bite)…

Chocolate Peanut Sesame Granola Bars

I was excited to see that the mix looked so pretty…

Check out that beautiful (and tasty) medley of ingredients!

Before it’s cut, it looks like one gigantic granola bar!

BIG granola bar (before it’s cut)

It’s so fresh and the perfect combination of sweet and salty, soft and crunchy.

This isn’t your average granola bar…

The wheat germ, oats, and ground flax seeds come make a great base, while the sesame seeds, peanuts, dark chocolate, and cranberries make great additions.

Loaded with flavor and nutrition

Chocolate Peanut Sesame Granola Bars

Ingredients:

• 1 cup old fashioned oats (Quaker)
• 2/3 cup honey crunch wheat germ (Kretschmer)
• 3 packets (19.5 g) milled (ground) flax seed (Hodgson Mill’s Travel Flax)
• 1/4 cup roasted sesame seeds (AFC- Advanced Fresh Concepts)
• 1/4 cup dried cranberries (Craisins Original)
• 1/4 cup lightly salted cocktail peanuts (Planters)
• 1/2 cup 60% cacao bittersweet chocolate morsels (Ghiradelli)
• dash sea salt
• 1/3 cup pure clover honey (Publix)
• 1/4 cup canola oil (Crisco)
• 1/3 cup trans fat free original buttery spread (Smart Balance)

Directions:

1. Preheat oven to 350°F. Coat a  shallow 7 x 9″ baking dish with no stick cook spray.
2. Mix first 8 dry ingredients (oats, wheat germ, milled flax seeds, sesame seeds, dried cranberries, peanuts, chocolate morsels, and sea salt) in a medium bowl.
3. Mix wet ingredients (honey, canola oil, and buttery spread) in a small bowl.
4. Add wet ingredients to the dry ingredients. Mix well.
5. Press mixture into baking dish. Bake for 16 minutes. Allow to cool. Refrigerate. Cut into bars with a hard spatula. (If pieces come loose, press them back into bar.) Enjoy or freeze.

Servings: about 12

• Nutrition note: The base of this bar is not your typical “enriched flour” deal. The triple play of wheat germ, ground flax seeds and oats are your powerhouse here.  Wheat germ adds vitamin E and folic acid; ground flax seeds (make sure their ground to get more nutrients) add omega 3s; and oats provide soluble fiber. The tasty mix-ins provide a nutrient boost, too.

Dark Chocolate Prune Squares January 30, 2013

Jamie says: My new favorite treat is something so simple- Dark Chocolate Prune Squares. 

Dark Chocolate Prune Squares

They are slightly bitter and sweet and absolutely delicious.

Dark deliciousness

It’s a quick fix if you’re craving chocolate covered fruit (and it’s less messy than melting chocolate).

Quick fix for “chocolate-covered” fruit

Prunes and dark chocoalte squares must be meant for each other because each prune fits so perfectly on top of the dark chocolate square.

Perfect portion

Dark Chocolate Prune Squares

Ingredients:

• 3 squares dark chocolate (Valor Chocolates, 70% cocoa, Chocolat Noir)
• 3 prunes

Directions:

1. Break chocolate (following the lines) into 3 squares and put on a plate.
2. Place a prune on top of each piece of chocolate. Enjoy!

Servings: 1

• Nutrition note: Satisfy that sweet tooth with a healthy dessert choice like dark chocolate. It has antioxidants, fiber, and iron (and is delicious). 

Three Bean Roll-Up January 28, 2013

Jamie says: I bought three of the six new Publix Deli salads (which were on sale last week and this week) and have been thoroughly enjoying experimenting with them in different recipes, such as this Three Bean Roll-Up…

Three Bean Roll-Up

I enjoyed mine as a pre-workout snack or mini meal (what I now like to call a snack).

Mini bites, major flavor

These would also make a great (and simple) appetizer for the Super Bowl or a party.

Great party food!

I used herbs for color (and a hint of flavor).

Try using herbs to make the plate pretty

Three Bean Roll-Up

Ingredients:

• 1 whole wheat flatbread wrap (Flatout- Honey Wheat)
• 1/2 cup three bean salsa- black beans, kidney beans, garbanzo beans (Publix Deli)
• dash parsley, optional
• dash ground paprika, optional

Directions:

1. Place wrap flat on a plate. Use a spoon to scoop and spread three bean salsa on top of wrap. 
2. Roll wrap, starting with one end and continuing until reaching the other, in a spiral. Use a knife to cut into 1 inch slices.
3. Sprinkle parsley and paprika on plate, if desired. Enjoy!

Servings: 1

Serving suggestion: sprinkle parsley and paprika on the plate

• Nutrition note: Make snacks count. Think of them as an opportunity to get some good-for-you nutrients in your body instead of just filling up. To help remind you of their potential benefit, try calling them mini meals.

Mini Margarita Flatbread Pizzas January 17, 2013

Jamie says: I spent the day in the Aprons Test Kitchen yesterday at work. How cool is that- A day with the pro chefs!

I was talking to one of the chefs and she was telling me how she makes mini pizzas. I was inspired and came came home to make my own…

Mini Margarita Flatbread Pizzas

Mini food items are trendy! Mini desserts, mini meals, and mini pizzas!

Mini is fun!

Doesn’t that cheese look good? You would never know it was reduced fat!

Cheesy goodness!

Perfectly portioned for one- or make a few different ones and share.

Perfectly portioned

Mini Margarita Flatbread Pizzas

Ingredients:

• 3/4 cup cherry tomatoes
• 1 Tbsp extra virgin olive oil
• dash freshly ground pepper
• dash sea salt, coarse
• 1 flatbread, rosemary and olive oil (Flatout Foldit)
• 1 oz sharp light natural Vermont cheddar cheese, 50% less fat (Cabot)
• 10 small leaves of fresh basil
• dash garlic salt

Directions:

1. Preheat oven to 350 F. In a small baking dish, toss cherry tomatoes with extra virgin olive oil, freshly ground pepper, and coarse sea salt. Roast for 45 minutes or until soft. 
2. Place flatbread on a baking sheet and spoon roasted tomatoes on top. Use a cheese grater to grate cheese over pizza. Add fresh basil leaves on top. Bake for 5 minutes or until cheese is melted. Sprinkle garlic salt on top. Enjoy!

Serves: 1

• Nutrition note: What makes this delicious recipe healthier than regular pizza? The reduced fat cheese and low calorie, high fiber thin flatbread make these Mini Margarita Flatbread Pizzas filling without the additional saturated fat and calories.

Smoky Sardine Nachos January 16, 2013

Jamie says: I’m not quite sure where the epiphany came from that I could top nachos with sardines, but regardless, I’m happy I made this vision become a reality because Smoky Sardine Nachos sure are one of a kind!

Smoky Sardine Nachos

The sardines add sustenance and a nice smoky flavor.

Sardines on nachos? Yeah!

These nachos didn’t skimp on toppings or taste.

Jazz up (and amp up the nutrition of) your chips!

Smoky Sardine Nachos

Ingredients:

• 1 thin slice red onion
• 7 cherry tomatoes
• 5 medium black olives (Lindsay Naturals)
• 3 oz (1/2 box) lightly smoked wild sardines in extra virgin olive oil with lemon (Wild Planet)
• 1 light string cheese (Sargento)
• 8 leaves fresh basil
• 8 sea salt multigrain snack chips (Late July)

Directions:

1. Prepare toppings: Chop onion. Halve cherry tomatoes and olives. Slice sardines into bite-sized pieces. Peel string cheese. Tear basil. 
2. Lay chips on a microwave-safe plate. Top with prepared toppings. Microwave for 30 seconds, check, and microwave for an additional 30 seconds or until cheese is melted and tomatoes are soft. Enjoy!

• Nutrition note: Traditional nachos are loaded with cheese and maybe bacon and sour cream and ground beef… you can have your nachos and eat them in health too by making some tasty and healthy substitutions- such as by adding veggies, choosing (and using less of) a reduced fat cheese, selecting a chip with whole grains (and omega 3s), using omega-3 rich sardines as your protein, and enjoying them in moderation.

Fresh Berries and Melted Mozzarella on Rye December 1, 2012

Jamie says: Whew! I feel like I’ve been booking my days SOLID. My to-do list is a mile and a half long and the second I cross one thing off I think of eight more things to add to it. In my case, it’s from the moving process (I’m talking hours spent shopping for apartment essentials, assembling IKEA furniture, etc.) but I’m sure you can relate with the holidays right around the corner. In this craziness, we still need eat. And why not make it something that’s tasty and that will fuel your engine to power you through the day…

Fresh Berries and Melted Mozzarella on Rye

I made this for a quick lunch. Think of it as a berry pizza or a spin on brie.

Berry bliss

I loved how it looked. (Oh, by the way, that green stuff in the back is simply sauteed spinach.)

Beautiful to the eye, nutritious for the body

Fresh Berries and Melted Mozzarella on Rye

Ingredients:

• 1/3 cup fresh blackberries
• 1/3 cup fresh raspberries
• two 1/2″ thick slices fresh mozzarella cheese (Sorrento fresh mozzarella ball)
• 2 slices rye bread (Vine’s Eastside Rye- from Gainesville’s Downtown Farmers’ Market- my last slices, frozen, from Gainesville)

Directions:

1. Preheat oven to 350°F. Wash and thoroughly dry blackberries and raspberries with a paper towel. Cut cheese in pieces.
2. Place rye slices on a baking sheet with berries and cheese on top. Heat for about 6 minutes or until cheese is partially melted and berries are warm. Serve immediately. Enjoy!

Servings: 1-2

Pictured with sauteed spinach.

• Nutrition note: Berries have great-for-you phytonutrients that the Nutrition Facts Label doesn’t catch.

Grapefruit Yogurt Bowl with Maple Walnuts October 17, 2012

Jamie says: I’m back from a wonderful family vacation to the New England area. It was an awesome trip. I went to a farm and milked a cow for the first time, saw family I haven’t seen in years at my cousin’s wedding, soaked up lots of U.S. history, and experienced a real fall with beautiful autumn leaves.

It’s also good to be back home in warm weather and to cook again. I think the maple syrup from up north inspired me on this one: Grapefruit Yogurt Bowl with Maple Walnuts. It’s so easy and delicious. You can make one, too. Here’s the step-by-step guide.

Grapefruit Yogurt Bowl with Maple Walnuts

Preheat oven to 350°F. Spray a pan with no-stick cooking spray. Pour walnuts in a pile on pan and drizzle with maple syrup. Use a spoon to evenly coat. Spread walnuts on pan. Bake for 12 minutes. Remove from heat. Use a spatula to remove from pan.

Bake walnuts with maple syrup

Use a microplane to grate grapefruit peel (rind). Set grated peel and grapefruit aside.

Use a microplane to grate grapefruit peel

Use a grapefruit knife to section grapefruit. Remove segments from grapefruit one by one. Discard extra membranes.

Use a grapefruit knife to segment grapefruit

Scoop yogurt into empty grapefruit half. Using a spoon, stir Greek yogurt- pressing spoon on the grapefruit to release juices into the yogurt.

Stir Greek yogurt into the empty grapefruit half

Top yogurt in grapefruit with grapefruit segments, grated grapefruit peel, and maple walnuts. Enjoy!

Top with grapefruit segments, grated peel, and maple walnuts

Grapefruit Yogurt Bowl with Maple Walnuts

Ingredients:

• no-stick cooking spray (PAM)
• 12 walnut halves
• 1 Tbsp maple syrup
• 1/2 medium red grapefruit
• 4 oz non-fat (0%) plain Greek yogurt (Chobani)

Directions:

1. Preheat oven to 350°F. Spray a pan with no-stick cooking spray. Pour walnuts in a pile on pan and drizzle with maple syrup. Use a spoon to evenly coat. Spread walnuts on pan. Bake for 12 minutes. Remove from heat. Use a spatula to remove from pan.
2. Use a microplane to grate grapefruit peel (rind). Set grated peel and grapefruit aside.
3. Use a grapefruit knife to section grapefruit. Remove segments from grapefruit one by one. Discard extra membranes.
4. Scoop yogurt into grapefruit half. Using a spoon, stir Greek yogurt- pressing spoon on the grapefruit to release juices into the yogurt.
5. Top yogurt in grapefruit with grapefruit segments, grated grapefruit peel, and maple walnuts. Enjoy!

• Nutrition note: This healthy breakfast gives a nice protein punch from the walnuts and high-protein Greek yogurt and is rich in vitamin C from the grapefruit (over 100% of the daily value in one medium half). For more grapefruit nutrition visit the Florida Department of Citrus.