Pumpkin Apple Date Bars - Vegan!

After making (and devouring) the Pumpkin Banana Chocolate Chip Cookies  I decided to take a different twist with my leftover pumpkin. I know that you can use applesauce in a lot of recipes instead of oil (just like mashed banana) but I didn't have applesauce. What I did have, were apples. So I took one of the smallest, bruised and battered ones, peeled it, cut it into small pieces, put it in a microwavable bowl with some Splenda, cinnamon and about a tablespoon of water and cooked it on high for 2 minutes. Once the apple pieces were pretty mushy I poured them onto my cutting board and smashed them with a fork. Voila! Chunky applesauce. 

Pumpkin Apple Date Bars

1 c. rolled old fashioned oats

1 c. fiber cereal (like Fiber one - the kind that looks like twigs)

1 small apple - peeled, cooked, mashed as described above (or 1/2 c. applesauce)

3/4 c. pure pumpkin

5 chopped and pitted dates

2 tbsp. sliced almonds

1 tbsp. honey

2 tsp. vanilla

1/2 tsp. pumpkin pie spice

1-2 tsp. cinnamon

1/2 tsp. baking powder

1/2 tsp. baking soda

Makes 12 bars - approx. 1 1/2" x 3". 60 calories each.

Preheat oven to 375 degrees. Spray small cookie sheet with baking spray. Mix all dry ingredients in one bowl and all wet ingredients in another bowl. Once both bowls are mixed well, add wet ingredients into dry. Mix thoroughly. Spread mixture out onto cookie sheet and flatten with the backside of a spatula. You may want to also spray that side with cooking spray so your batter does not stick. Try to press batter evenly across surface. You may come up short of one edge of the pan, if you do, simply use spatula to create a straight border.

Bake at 375 degrees for 20-25 minutes. Cut into 12 pieces. 

So, so, so yummy. 

Stats per bar:

65 calories

1 g fat

17 mg sodium

85 mg potassium

15 g carbs

5 g fiber

2 g protein

40% vitamin A

3% vitamin C

7% calcium

7% iron

Simple Spinach Salad

I have eaten this salad with little variation at least three times a week for the last month. I cannot get enough. Added bonus: it's not only low calorie but packed with vitamins!

Spinach Cranberry Goat Cheese Salad

2 c. baby spinach

1 oz. goat cheese

2 tbsp. dried cranberries (like Craisins)

1 tbsp. sliced almonds

1 tbsp. light balsamic vinaigrette 

Total calories: 185!

Sometimes I eat this with toasted pumpkin seeds or glazed walnuts instead of almonds. Sometimes I only eat half an ounce of goat cheese. And sometimes I think about adding caramelized red onions, but get lazy since nothing else you have to cook. So go ahead and eat up! I promise you won't be disappointed.

Egg-y Cheesy Hash Browns

I'm a little in love with O'Brien Potatoes - You can find them in the freezer section, but they're basically hash browns with onions and peppers already mixed in. So all you have to do is toss them in a pan and add a little salt and pepper.

Egg-y Cheesy Hash Browns

1 1/2 cups or 1 1/2 servings of O'Brien Potatoes

1/2 cup egg substitute

1/2 serving or 1/8th cup Shredded 2% Colby cheese

Cook your potatoes as directed with a little cooking spray. Turn heat to medium-low and add egg substitute. When eggs are almost done, add shredded cheese. 

That's it! Super easy. Super cheesy.

Total calories: 200

Pan Seared Salmon and Roasted Veggies Salad

I used to not like Salmon. It was "too fishy". My favorite fish is Mahi Mahi or Tuna. But then, I had it cooked correctly. Then I learned how to make it correctly. And here you have it...

Pan Seared Salmon and Roasted Veggies Salad

Pan Seared Salmon:

1 - 4 oz. Salmon filet

1 tsp. Wegman's Shallot Thyme Finishing Butter (or make your own!)

To pan sear - Spray pan with cooking spray, turn heat to medium high. Add filet, season with salt and pepper, cook for 3-4 minutes. Turn heat down to medium, flip filet and cook another 4 - 5 minutes until fish reaches a temperature of 120 degrees at the thickest part. Add finishing butter (or garlic butter, regular butter, etc) to pan, continue to baste fish with butter on all sides until temperature reaches 130 degrees.

Roasted Veggies:

(I sped up the process a bit by microwaving veggies first for 3 minutes and used a toaster oven on 350 for 20 minutes - but you can roast it all from raw in the oven - it will just take longer - about 35 minutes at 375 degrees)

1 large carrot - peeled and cut into 1/2" slices

1 1/2 cups of fresh green beans (about 20 beans)

2 cloves of garlic - sliced

1/4 cup sliced red onion

sea salt

Time to Assemble:

Place a bed of Italian salad blend or Baby Spinach. Top with roasted veggies and salmon. Slice 10 Zima or Grape Tomatoes. Drizzle salad with about 1 tbsp. of Light Balsamic Vinaigrette. 

Total Calories: 400

Pumpkin Banana Chocolate Chip Vegan Cookies... nom nom.

This morning I was searching for a way to use my overripe banana and random can of pure pumpkin when I came across a few recipes... However, being the type of person I am, I thought to myself, I can take this recipe and fit foodie it up! So I did...

Adapted from: Pumpkin Pie Banana Chunk Oatmeal cookies

Pumpkin Banana Chocolate Chip Vegan Cookies

1 med. ripe Banana - smashed

3/4 c. Pure Pumpkin (not pumpkin pie mix)

1/2 c. Rolled Oats 

1/2 c. Bob's Red Mill 5 Grain Rolled Cereal with Flaxseed

1 c. Fiber Cereal (like Fiber One Original - or it's generic)

2 tbsp. toasted pumpkin seeds (pepitas)

30 dark chocolate chips

2 tbsp. baking Splenda

1/2 tsp. baking powder

1/2 tsp. baking soda

1 1/2 tsp. ground cinnamon

1/2 tsp. sea salt

Preheat oven to 375 degrees. Lightly spray cookie sheet with baking spray. Mix dry ingredients in one bowl and wet ingredients in another bowl. Once both bowls are thoroughly mixed combine the two bowls into one. Drop by teaspoonful onto cookie sheet or use one of those mini ice cream scoops. The cookie should be about 1 1/2" to 2" in diameter once flattened to about 1/4" inch. Because there is no flour in these they will not spread out, so you must flatten them before baking. Bake on middle rack for 12-13 minutes. 

Makes about 24 cookies - 33 calories each.

Other impressive stats:

33 calories

1 fat gram

8.7 mg sodium

48 mg potassium

6.8 carbs

2.3 g fiber

1 g sugar

1 g protein

1.8% vitamin C

20% vitamin A

3% calcium

4.5% iron

in each cookie!

WARNING! - these cookies are super addictive. At least they're good for you! The entire batch is only 800 calories - know how many calories are in 2 Oreos? 140. Which means, you could eat 11 Oreos - which would be a lot more fat and sugar - or 24 heart healthy, fiber laden, Fit Foodie Pumpkin Banana Chocolate Chip Vegan cookies... Which will it be?! 

Pre-Workout Fuel

Maybe you don't like protein bars, or powders but who says you can't dress it up a bit!?

My go to shake has been half pre-made for me!

But sometimes, you want more than chocolate flavor. And sometimes the shakes are less than "shake" consistency... so, I crack open a bottle of Pure Protein - Frosty Chocolate - 120 calories and 23 grams of protein and add a banana and five ice cubes to it! Blend it up and divide into 2 portions - 115 each.

I've also added a banana and 1/2 tablespoon of creamy peanut butter bringing the total calories to 275 - divide into 2 servings - 135(ish) each. 

Drink half the shake 30 minutes prior to your workout and the other half immediately following (within an hour at most!). The protein will help rebuild your muscles and potassium from the banana prevents muscle cramping.

The World's Healthiest Foods.org has this to say about Potassium:

Potassium is especially important in regulating the activity of muscles and nerves. The frequency and degree to which our muscles contract, and the degree to which our nerves become excitable, both depend heavily on the presence of potassium in the right amount.


So before you hit the gym, make sure you are eating/drinking something for fuel and by the same token re-fueling after a workout so your muscles have the chance to rebuild and develop. 

Off to the "hills" of the stationary bike! Come on warm weather!

Rutabaga Fries and Veggie "Wings"

A few weeks ago I posted about new snack finds and new to me produce ....

I decided that on Superbowl Sunday (Sorry Pats!) I would have wings and fries like the rest of America - but, without all the calories. So, I compromised and had Morningstar Farms Veggie Buffalo Wings - and made Rutabaga "fries".

So, how DO you make Rutabaga fries you ask - well, it's simple. The hardest part of Rutabaga is that it's, well, hard. You must cut off each end and peel the outer skin. The inside of a Rutabaga is much like a really hard potato. Once I got to the meat of the tuber, I cut "fries" into 3/8" strips (this does not have to be exact - but to cook evenly all pieces should be about the same thickness). Spray with Olive oil or cooking spray and season with garlic salt and black pepper. Bake on cookie sheet for at least 15 minutes each side on 400 degrees - or until desired crispness. 

The greatest thing about Rutabagas? A 10 oz. serving - only 90 calories. Also, this little tuber is high in Potassium, Calcium, Vitamin C and fiber. 

The veggie wings were definitely spicy - though a small-ish portion for the calorie cost - 5 wings = 200 calories. However, they do satisfy the craving of a breaded buffalo flavor. 

Wegman's Recipe Re-do - Fit Foodie Style

Up here in New England Butternut squash seems to be a staple, much like grits in the South. Wegman's (The once small Mom and Pop Grocery turned into Mega New England Food Market Mecca) creates a Menu magazine every few months with tons of recipes using their brands of food products. The newest Menu magazine is all about produce, which I happen to love! So, I decided to take one of their recipes (that looked delish!) and lighten it up a bit.

Aztec Blend with Roasted Butternut Squash - Fit Foodie Style

1- 20 oz. package of cleaned and cut Butternut Squash (or clean and cut one yourself - it's worth the work)

1 cup Chicken or Veggie stock ( I used Goya chicken bouillon - because it's calorie free)

1/2 cup Ocean Spray Diet Cranberry Juice drink

1/2 cup chopped red onions

2 tbsp. dried cranberries

1 tbsp. raisins (it calls for golden but I had regular - works fine)

2 cloves of garlic

1/2 cup Aztec blend** (see note below)

1 tsp. Olive oil

**If you don't live near a Wegman's to get this Aztec blend you can sub in any sort of rice/pilaf/couscous/grain you like best. The Aztec blend is essentially a mixture of: Colusari, Heirloom red rice, brown rice and multi-colored split peas. 

Preheat oven to 450 degrees and lay out squash in a single layer on a baking sheet. Spray squash with cooking spray and season with salt and pepper. Bake 15 minutes, then flip squash, bake another 15. Now, the Wegman's recipe requires a braising pan (which I do not possess) and that you put it in the oven for 55 minutes. I cannot wait that long to eat! So I shortened it up a bit...

In a 4 qt. sauce pan heat your olive oil, toss in your onion - cook a 2 minutes, then your garlic - cook another minute, then your dry rice/grain mixture - cook 2 more minutes - stirring constantly. Add in your broth and juice - bring back to a boil - stir a few times, reduce heat to low and cover for 35 minutes. After 35 minutes, remove from heat, fluff with fork, recover for another 10 to let rice continue to soften. Add butternut squash back in to mixture and heat through - about 2-3 minutes on medium. 

Serves 2 - about 2 1/2 cups and 375 calories each

Wegman's serves 4 - but uses 4 tablespoons of Olive oil and the entire box (1 1/4 cups Aztec blend). For their recipe you get only 1 1/2 cups and you pay 480 calories and 15 grams of fat! So essentially, I've made the recipe heaviest on the squash, lightest on the grains and oil. View their recipe.

I will note, this turned out to be a bit sweeter than I expected. Perhaps it was the diet Cranberry juice - or the amount of dried fruit - however, feel free to substitute all veggie/chicken stock and/or roasted pepitas (pumpkin seeds) instead of a tablespoon of raisins or cranberries. 

Also, since Wegmans has a prettier photo - I'm throwing theirs on here as well!

Share from Yahoo: 10 Surprising Calorie Facts...

10 Surprising Facts about Calories...

New Snack Finds!

Here's a list of the newest grocery store finds and produce trials!

Fruits and Veggies!

First off - I've never been much of a fan of grapefruit - too tart (or so I thought) - until now. Ruby Red's are my favorite... super juicy and very beautiful! It makes you feel good to eat pretty food! 

The perfect afternoon snack - half a grapefruit contains a mere 60 calories... sprinkle with a little splenda.. grab a grapefruit spoon (LOVE these) and there you have it...

(image from BoulderLocavore.com)

Next up: Dates... not the kind you go on to dinner and a movie... the edible kind.

We were packaging up some Organic Medjool dates at the food market the other day and I decided to give one a shot... after all... I like raisins pretty well and assumed them to be similar (since they look like large raisins!) Boy was I wrong! These things are fantastic - taste like brown sugar candy! This "candy fruit" is a little higher in calories due to the high sugar content - 70 calories per date. Oh and watch out for the pit! 

And in the odd looking but tasty corner... Rutabaga!

These "giant turnips" have a similar taste but are more mild. The rutabaga is a cross between a turnip and a cabbage and treated like any other root vegetable... mashed, boiled, roasted, cut into fries, etc. They have a waxy outer skin that needs to be removed before consumption - however you can find them all ready cleaned and cut for you at some groceries. One cup cubed is only 50 calories!

Prepackaged snack finds!!

I stumbled upon these at work and decided to give them a shot. I'm always looking for a new "veggie" chip and these did not disappoint. With a name like Eat Your Vegetables the folks at Snikiddy have the right idea. I've only had the Jalapeno Ranch flavor thus far, but know the rest must be just as good. These are made with sweet potato, carrots and navy beans. How can you go wrong?! 130 calories per serving.

How about a Sour Cream and Onion "Fry"? Lesser Evil's potato sticks are crinkle cut crunchy bits bursting with flavor... and only 120 calories for 35 sticks. Get your crunch on!

In the same salty crunchy snack realm... Rold Gold Everything Bagel Pretzels... seriously, what more can you ask for, the everything bagel flavor in a little crunchy delightful pretzel. Perfect. Maybe too perfect... keep these on lock down. 14 pretzels for 120 calories.

Where's the sweet you ask? Here it is:

Kashi's Oatmeal Dark Chocolate cookie! For 130 calories you get a really great tasting cookie with a good bite to it, double plus, it has 4g of fiber. Even better? Warm it in the microwave for 10 seconds... just like Grandma used to make (if she knew the secret Kashi grain blend).

Some products to note I don't love so much:

Weight Watchers Chocolate Chip cookie and Carrot Creme Cakes. In my foodie opinion... these aren't worth the calories. They are small and don't have as much flavor as I would expect out of my "desserts". I'd rather spend the extra calories to have something more substantial.

Peanut Butter Cheerios - a little disappointing actually. I'm a huge fan of Peanut Butter Captain Crunch and Peanut Butter Cheerios pales in comparison. The Captain brings a much bigger, stronger, peanut buttery flavor.

If you have new food finds, please share in the comments section below!