Shari Duncan

Recipes

WANTED: Healthy Food Fast.
Shari

by on Jan.15, 2012, under General HEALTH, General Nutrition, Healthy Snacks, Weight Loss

Healthy eating doesn’t really take any more time than unhealthy eating; it just requires a little more foresight.

Everybody has a story about when or why they gained weight, or why they have no time to eat right. When you’re constantly on the go, it can be hard to find time to eat, let alone eat healthy. So you turn to quick-fix foods that are high in fat, sugar, sodium, or calories, and low in essential nutrients.  But eating is what gives us the energy to do everything on our to-do list.  And when we are busy and “forget” to eat, or hurriedly rush into the nearest convenience store or hit up a vending machine for chips and a coke, we are not fueling bodies.  So how do you find balance?

The solution isn’t to find more time, but to work with the schedule you do have. Instead of  waiting in the fast food drive in line,  use this time to visit the grocery store, and pick up prepared salads, sandwiches, and meats, pre-washed and cut fruits and vegetables, canned soups, low-calorie and low-fat frozen meals, yogurt, string cheese, and cereals.

To lose weight, and keep it off  you must eliminate foods that aren’t healthy and eat foods that are good for your body. There is a strong correlation between how and what we eat and being well.  People hold on to the illusion that there is no time to cook, no time to shop, and no healthy options for “fast food” meals.  But just because there is no time to always sit down and eat, does not mean you have to eat poorly. What it boils down to is being prepared and carrying healthy snacks with you.

Healthy Fast Food...or is it Healthy Food Fast?

Here are some healthy tips to try:

  • Cook a bigger batch of food on the weekends, and refrigerate or freeze for weekday lunches or dinners.
  • Set an alarm for mealtimes. Even if you’re buried in work, don’t skip meals; designate a time to eat.
  • Try not to do anything else while eating. Mindless consumption prevents the enjoyment of food. When that happens, people tend to eat more and eat unhealthy alternatives.
  • Put fresh or dried fruit where you can see it to remind yourself of your goal to eat healthy. Bananas, grapes, and apples make handy and nutritious snack items.
  • If at a restaurant, turn down the supersize option, and choose baked and broiled instead of fried.
  • Order the lunch portion at dinnertime, and hold off on fatty condiments.
  • Keep handy snacks around, such as fruits, dried fruits, nuts, seeds, trail mix, yogurt, cottage cheese, carrot or celery sticks, low sugar cereals,  and wraps

Eggs are by far the fastest cooking protein you can get. Scrambling 2-3 eggs takes about 2 minutes. Sauté some spinach with a little garlic, or add some diced ham and cheese, and you have a healthy homemade meal in less than 10 minutes. This works for breakfast, lunch or dinner.  Hard boil eggs take about 10 minutes. Boil extra, peel and place in Ziplocs and carry

Protein Smoothies...Quick, Versatile and Portable Meal in a Minute

with you for a quick protein snack or for breakfast on the run the next day.

Fresh fruit protein smoothies are also quick, nutritious and satisfying. They are so versatile… almost anything goes. And they travel well. 1 scoop of  Whey adds approximately 25-30grms of muscle building protein for satiability.  I recommend buying one of the many personal blenders on the market like the Ninja or Magic Bullet.  Mix and go, in under 2 minutes.

Planning healthy meals and snacks ahead of time is especially crucial for people with junk food cravings.  If you must have junk food, give the healthier alternatives, such as baked chips, dried fruit, or sugar-free Popsicles a try. Look for low-calorie, low-sugar, and low-fat options.

In place of chips, try light popcorn, whole grain crackers, carrot sticks, red peppers, and rice cakes.

For the sweet tooth, sugar-free pudding, sugar-free Jell-O, fruit bars, baked apple, fresh fruits, and dried fruits are options.

If you put your mind to it, you can come up with your own ideas for eating well with little cooking. It’s just a matter of wanting to find solutions.

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ORANGE: It’s So Much More than a Pretty Color
Shari

by on Jan.14, 2012, under Fruits and Veggies, General Nutrition

Eat more Orange if you want to Live Longer… and I don’t mean Cheese Puffs.

Have you ever noticed that people with poor diets, eat foods that are mostly beige in color?  Breads, pasta, french fries…   If you are trying to improve your diet, adding color is where it’s at. Orange pigment in foods, for one, provides a significant nutritional kick and should be incorporated daily into your meal plans.  Some of the healthiest  foods to be found are sweet potatoes, carrots, pumpkin and other squash, mango, papaya, apricots, cantaloupe and oranges/tangerines.

These foods are usually colored by natural plant pigments called “carotenoids.” Beta-carotene in sweet potatoes, pumpkins and carrots is converted to vitamin A, which helps maintain

Add ORANGE Everyday for Optimal HEALTH.

healthy mucous membranes and healthy eyes. Scientists consistently report that carotenoid-rich foods can help reduce risk of cancer, heart disease and improve immune system function. Recent studies have also shown that people who have large quantities of the antioxidant alpha-carotene in their blood (found chiefly in pumpkins and carrots) have a 61% lower risk of disease-related death. And carotenoid consumption protects against the risk of macular degeneration and cataracts. Citrus fruits like oranges are not rich in carotenoids; however they are an excellent source of vitamin C and folate, a B vitamin that helps reduce risk of birth defects.

Sweet potatoes are one of the best orange foods.  They contain huge amounts of beta-carotene, manganese, copper, fiber, B-6, potassium, iron…. that’s a lot of nutritional power packed into a small potato case!

Adding more orange to your diet is easy.  The produce department carries a variety of orange foods year round.  Fruits like pumpkin are not just for Halloween. Like the sweet potato, pumpkin is one of the most nutritionally dense foods you can get and is inexpensive and convenient in its canned form. High in fiber and low in calories, pumpkin is simple to incorporate into recipes, like muffins, pancakes, and breads.

Incorporating orange fruits and vegetables everyday is not difficult to do and will improve your overall health while keeping illness and disease at bay.

EASY ORANGE ADD-INS:

ü  Sliced orange peppers to a sandwich or wrap

ü  Baby carrots to a salad

ü  Apricots with mixed nuts for a healthy snack mix.

ü  Fresh Orange, Peach, and/or Mango, Vanilla protein and almond/soy milk for a delicious “Orange Dream” Smoothie.

ü  Thinly slice or dice sweet potatoes, lightly toss in olive oil, and roast in 375 oven for a simple side dish.

Cut up cantaloupe, mix with cottage cheese or yogurt for breakfast, or snack.


On your next trip to the grocery, be sure to fill you cart with plenty of color; and don’t neglect the ORANGE.

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Is it Stew?, Chowder?, Bisque?… SHARI’s CRAB SOUP.
Shari

by on Jan.08, 2012, under Fish and Seafood, High Protein dishes, Recipes

Call it what you please…  A true treat your body (and taste buds) will love.

I just call it delicious.

I was in the mood for some crab bisque but traditional crab chowders and soups are loaded with saturated fats and calories from a combination of whole milk, canned creamed soups, butter and then more heavy cream.  With some very easy substitutions, I was able to prepare and enjoy a hearty, satisfying soup, without the excess calories.

The secret:  thicken the soup with a little corn and whole wheat flour!  And the best part: IT’S EASY TO DO and ready to eat in about 20 minutes.

I promise you will not miss all those calories and fat.

SHARI’S Tasty Crab Soup

  • 1 cup diced red potatoes (cooked), skin on.  (Use up leftovers or to save time, try Simply Potatoes)
  • 2 green onions, diced

    What?... a healthy "cream" based soup . You won't miss the calories and fat.

  • ½-3/4  cup creamed corn
  • 1 tbsp whole wheat flour
  • 1 tbsp olive oil
  • 1-2 tbsp butter
  • 2-2 ½ cups reduced fat milk
  • 1 cup chicken  broth
  • 1 tablespoon cooking sherry
  • Salt,  generous pepper (white and black), thyme
  • 16 oz lump crab meat
  • Hot Sauce (Optional)

Heat olive oil in a medium sauce pan.  Sauté diced potatoes and green onions until slightly browned over a med heat.  Add the flour, creamed corn and 1 tbsp of butter stirring constantly.  This will thicken and make a nice roux.  Reduce heat and gradually stir in the milk (1/2 cup at a time), the chicken broth, and spices.   Heat and stir,  to just before the point of boiling. Use a whisk if you prefer to prevent clumping and better blend the sauce.

Once all liquids have been added, stir in the crab meat and continue to stir.   Heat all the way through until hot, but not bubbly, stirring frequently.  Add sherry and hot sauce (if desired) just before serving.

I prefer my soup on the peppery side but adjust seasonings to your personal taste.

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Marinated Curry-Dijon Chicken
Shari

by on Dec.11, 2011, under Egg and Main Course Ideas, High Protein dishes, Recipes

Spicy and Flavorful…  AND it Smells amazing as it bakes.

It doesn’t get much simpler than this one. But don’t let the simplicity of this recipe fool you…This chicken is moist and full of  flavor.  Boneless chicken breasts are baked with a delicious mixture of honey, Dijon mustard, and curry powder, for a super-easy everyday meal.  The curry adds dimension to boring everyday baked chicken.  Prep time is under 15 minutes.  Then bake and  enjoy with any side vegetable for a high protein, low fat, low carbohydrate supper.

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3-4 boneless chicken breasts, split into cutlets.  (About 2-2 1/2 lbs. )

Simple Marinade... makes for a flavorful twist on everyday baked chicken

In a small bowl mix together the following:

  • Equal parts (about 1/3 cup) Dijon Mustard and honey,
  • ~1 Tbsp Soy Sauce
  • 1-2 Tbsp Curry Powder (more if you like it spicy)
  • Garlic Powder, Black Pepper (or garlic pepper)
  • Dash Cayenne Pepper to taste
Preheat oven to 375 degrees.

Spray a large baking pan with non-stick Olive Oil spray.  Place chicken pieces in single layer in pan. Brush liberally with herb marinade on both sides.  If you have time, let the chicken marinate for an hour or more before baking.
Place in 375 degree oven for 40-50 minutes, turning the chicken  and basting again halfway through.  Actual cooking time will depend on the thickness of your cutlets.
——————————–
For variety, grill cutlets instead of bake
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If you are not on a carbohydrate restricted meal plan, this pairs well with basmati or jasmine rice.
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YUM YUM Devil’s Food Brownie Muffins
Shari

by on May.15, 2011, under General Nutrition, Healthy Snacks, Recipes

    The Secret Super-food Ingredient is:  P U M P K I N!

You will not believe how easy these are. AND Only 2 ingredients!   This is an approved weight watchers recipe that delivers a healthy cake like muffin that promises to satisfy those wicked chocolate cravings.

Do not add oil or eggs as directed on the cake mix box, even though you might be tempted! I confess I

Reduced Sugar Devils Food Mix and Pumpkin: THAT'S ALL!!

added 1 heaping tablespoon of non-fat plain Greek yogurt to mine and they turned out incredibly moist… but even that isn’t necessary.  If you feel you must add a bit more liquid and don’t have yogurt, 1/4c water would work fine.

  • 1 box REDUCED SUGAR Devils Food Cake Mix (Pillsbury)
  • 1 Can Pumpkin

THAT’s ALL! Mix together well.  Mixture will be very thick.  Spoon into muffin tins sprayed with non-stick cooking spray.

Bake at 375 degrees for approx 20-25 minutes. – or until toothpick comes out clean.  Makes 12-18 muffins.

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

PUMPKIN IS A NUTRITIONAL POWERHOUSE

PUT MORE PUMPKIN INTO YOUR DIET!

http://www.superfoodsrx.com/superfoods/pumpkin/pumpkin-as-a-super-food.html

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Perfect Post Workout Pair… Protein + Coconut Water
Shari

by on Apr.08, 2011, under General HEALTH, General Nutrition, Healthy Snacks, Supplementation, Weight Loss, Whey Protein Recipes

Pump up your post-workout protein shake with coconut water!

* When it comes to recovering after an intense workout, coconut water may be the perfect liquid to add to your favorite protein powder. Derived from young green coconuts before they mature, this natural beverage is the water found inside young coconuts and is not to be confused with creamier coconut milk.  Natural coconut water contains five essential electrolytes and more potassium than a banana. Contrary to popular beliefs coconuts do not make you fat. They are loaded with medium chain fatty acids that are easy to digest and therefore your body doesn’t store it as fat.

Coconut Water Contains More Potassium than a Banana
One of coconut water’s greatest nutrition facts may be its enormous amount of potassium. Potassium is an electrolyte that promotes healthy kidney, heart, and overall cellular function.

Most often, potassium is associated with bananas, which contain about 450 mg of potassium per serving. However, a serving of coconut water offers your body a whopping 650 mg of potassium.

What’s more, it has no added sugar, fat or cholesterol.

PERFECT Post workout Pair: Protein + Coconut water.

All natural coconut water provides carbohydrates and electrolytes, which are both critical for optimal recovery.  In order to replenish, a lot of people turn to sports drinks or electrolyte-enhanced water.  However, sports drinks contain alot of unnecessary  sugars and calories, which coconut water naturally avoids.  It is also fat free, with a taste that is nutty and naturally sweet and a great thirst quencher.  In addition to aiding in hydration, incredibly healthy coconut water contains amazing anti-viral, anti-fungal and anti-microbial properties that can help to remove toxins from the body.

Adding coconut water to protein powders such as soy, whey or rice makes a refreshing and nutrient-dense post workout drink. Its high potassium also helps regulate blood pressure, heart function and many other health benefits.

REFUEL YOUR BODY:

For optimal nutrient absorption, consume your post work out shake within 30-45 minutes after training. Mix coconut water with vanilla (or chocolate) flavored protein powder for a post-training meal to feed your muscles and replenish the electrolytes lost during strenuous exercise.

Look for it at your local grocery or health-food store.

“Almond Joy” PWO Meal.

  • 2 scoops ViSalus Nutrition Shake Mix
  • 1 Chocolate cardio-care Flavor Mix in (or 1 Tsp baking cocoa)
  • 6-8 Oz Natural Coconut Water
  • 4 Oz  Unsweetened Almond Milk

    Adds "tropical twist" to Protein Smoothies

  • 6 almonds
  • Ice.
  • Blend well  in personal blender ( I use a magic bullet) for 30-45 seconds.

TROPICAL BERRY SMOOTHIE:

  • 2 scoops ViSalus Nutrition Shake Mix
  • 4 -6 oz Coconut Water
  • 4 oz Low Sugar Orange Juice
  • 1/2 container Pineapple-Coconut Flavor Yogurt (Dannon Light n Fit)
  • 3-4 Frozen Strawberries, Mango or any other Fruit of choice.

Blend well.  ENJOY!

To Learn more about Visalus health and nutrition products:

http://sharipronatural.bodybyvi.com/


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Make a Healthier Pasta. Fresh and Natural makes a Difference.
Shari

by on Apr.03, 2011, under Egg and Main Course Ideas, High Protein dishes, Recipes

A Healthy and tasty twist on an Italian classic:  Whole Wheat Pasta with Chicken Sausage. Dinner is Served in under 30.

Watching calories and trying to eat healthier?  Think certain foods like raviolis and sausage  are on the “NOT” list?  If you shop smart, and pay attention to food labels you can enjoy almost any favorite recipe.  Here’s a  ultra quick recipe for ravioli with sweet Italian sausage that uses all natural whole wheat pasta and skinless chicken sausage.  No preservatives or artificial ingredients. It is high in protein and lower in fat and “delicioso!”

  • 1 12 oz package Sweet Italian chicken sausage (Al Fresco) – cut in bite size pieces.

    Whole wheat pasta & chicken Sausage, All Natural, No preservatives

  • 1 8 oz (2 serving) package fresh whole wheat pasta (Monterey)
  • 1-2 Tbsp olive oil
  • Fresh garlic, minced, (basil, oregano, optional)
  • ½ jar of prepared marinara or pasta sauce.
  • Fresh grated Romano cheese (for topping)

**You may also add sautéed peppers or spinach to this dish, if desired.

Prepare pasta according to package directions.  Meanwhile in a large skillet, heat olive oil.  Add garlic, sauté and sausage and cook over med-high heat, stirring often until sausage is nicely browned and cooked through. Reduce heat, add pasta sauce and additional Italian seasonings, if using.  Stir to blend, cover and simmer.  Drain cooked ravioli and gently toss with sausage mixture.

4 servings.

*Note: The nutrition label for 8 oz package of pasta is for 2 servings. By combining with chicken sausage, you increase the protein AND reduce the amount of carbohydrates per serving.

(as prepared: Approx 20grams/per serving)

http://www.alfrescoallnatural.com/FlavorDetails.aspx?ID=9781&nav=mp0

http://www.montereygourmetfoods.com/index.cfm/mpc_products_wheat.htm

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Southwest Beef & Black Bean Burger; A Happy Compromise
Shari

by on Feb.21, 2011, under Egg and Main Course Ideas, High Protein dishes, Recipes

The “not quite” veggie burger that cooks up big, fat and flavorful.

Mixing in a can of black beans to traditional hamburgers will help to cut fat and increase fiber.  AND… Not only are you making a very hearty AND heart-healthier burger… but the addition of beans helps your beef dollars go farther.                   (1 lb of ground beef or turkey yields 6 burgers!)

The beans make these burgers a little more delicate than a conventional burger, so be sure to handle with care.  Placing the patties in the freezer for 10-15 minutes before cooking will help them to hold their shape.

INGREDIENTS:

  • 1 lbs lean ground beef (or ground turkey)
  • 1 can black beans, drained, rinsed and mashed

    Make a better burger by adding beans!

  • ~1/3 c oats
  • 2-3 TBSP chopped onion
  • 2TBSP Salsa
  • 2-3 TBSP Chopped green chilies (or 1TBSP Jalapenos)
  • 1 TPBS Cumin
  • 2 TBSP Cilantro
  • Garlic Powder, Black Pepper, and Season Salt, to taste.
  • – – – – – – –
  • Sliced Avocado, tomato slices, additional salsa (for topping)

Combine black beans, onion, spices and oats in a large bowl until well mixed and black beans are mashed.  Mix in ground beef (turkey), salsa, and chilies.

Shape into 6 patties.  Burgers can be grilled, broiled, or pan-fried.

Serve on whole wheat sandwich thins (if not on carb restricted diet) and top with sliced avocado and tomato, and salsa.

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Eat Well, Live Well… Natural Beef
Shari

by on Feb.02, 2011, under Egg and Main Course Ideas, General HEALTH, General Nutrition, High Protein dishes, Recipes

Real Cows eat Grass, Not Grain.

There was a time when all beef was grass fed and “natural”.  Natural for fresh meat products, as defined by the USDA, refers to “minimally processed and containing no artificial ingredients.”   Today, most all commercially available beef are fed enormous quantities of corn, protein supplements, antibiotics and other drugs, including growth hormones so that they can be  made as fat as possible and brought to slaughter (and market) as fast as possible.  All this to make up for what they are missing from the diet that was intended for them.

Why grass fed beef is healthier for you.

Grassfed meat, is lower both in overall fat and in artery-clogging saturated fat. Because grass is cattle’s natural, preferred food source, they are able to process their food better.  And because their bodies aren’t pumped full of hormones to make them grow faster, they have more time to mature.  All those nutrients end up in the meat and result in a healthier and more delicious product.

The fat content of beef is the primary reason it has lost ground as a respectable entrée on America’s dinner table. Not only do most beef cuts have a high fat content, ranging from 35-75%, but the majority of it is saturated. The overall total fat content of a pasture raised cattle is about 25% lower than that of your typical corn fed cattle… Look at packaging and you will notice it is labeled lean by the USDA.

Grass-fed beef is naturally lower in calories too. A 6-ounce steak from a grass-fed steer can have 100 fewer calories than the same steak from a grain-fed steer.  Pasture raised beef also has the added advantage of providing more omega-3 fats. These crucial healthy fats are most plentiful in flaxseeds and fish, and are also found in walnuts, soybeans and in meat from animals that have grazed on omega-3 rich grass. When cattle are taken off grass and shipped to a feedlot to be fattened on grain, they immediately begin losing the omega-3s they have stored in their tissues.

In addition to being higher in healthy omega-3s, meat from pastured cattle is also up to four times higher in vitamin E than meat from feedlot cattle and much higher in conjugated linoleic acid (CLA), a nutrient associated with lower cancer risk. Grass-fed beef is also higher in the minerals calcium, magnesium and potassium as well as the B-vitamins, thiamine and riboflavin.

Pasture raised beef tastes different from grain fed beef.

This is the way beef is supposed to taste! The difference is that you taste “clean” meat, free from antibiotics and hormones.  Additionally, grass fed beef is safer for the environment, more humane to the cattle and overall a safer meat. And the reason is simple.  They are eating a diet appropriate for their bodies.

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20 Minute Meal:  Natural Beef Fajitas

  • 1 lb Natural Beef steak (Boneless Chuck or Round)-  cut across grain in 1 inch (finger length) strips
  • 1 small onion, sliced

    "stir fry" with fresh Veggies and spices for a quick, healthy meal.

  • ½ red, ½ green bell pepper, sliced
  • Minced garlic (to taste)
  • Fajita seasonings
  • Fresh lime juice
  • 1 TBSP Olive oil
  • Whole wheat, High Fiber or low carbTortilla Wraps
  • Salsa or Pico de gallo

OPTIONAL TOPPINGS:  Fresh Tomato, Avocado Slices, Black Beans, Low Fat Shredded cheese.

  • Coat bottom of large skillet with olive oil.  When pan is hot, quickly stir fry seasoned vegetables (garlic, onion and peppers) until lightly browned – just limp.  Do not overcook. (2-3 minutes).  Remove from Pan.
  • If needed add more olive oil to pan.  Add beef strips, fajita seasonings to taste, and lime juice and stir fry quickly  (1-2 minutes) over medium-high heat until beef is slightly pink in center.
  • Return vegetables to pan. Mix well and continue to cook meat until desired wellness.  Remove from heat promptly.
  • Fill warm tortillas with beef and vegetable mixture.  Top with ~2 tablespoons salsa (per wrap) and desired toppings.
  • Roll tortilla… and Enjoy!

Serve with side of black beans and/or whole grain rice.

  • Substitute, fish, shrimp or chicken for beef.
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Turn an Ordinary, Innocent Potato into an Extraordinary Healthy Meal.
Shari

by on Jan.22, 2011, under Egg and Main Course Ideas, Fruits and Veggies, General Nutrition, Recipes

Eat the skin…. And choose your toppings wisely.

Potatoes sometimes get a bad rap because they are high in starchy carbohydrates and low in protein. But this doesn’t mean they are bad for you. It is how they are prepared that matters…and what you top them with.  Boiled and baked potatoes are healthy; French fries and potato chips….not so much.  Potatoes served with high-calorie and high-fat toppings like butter, sour cream or gravy are the culprits that pack on the calories and unhealthy fats.

Start with a small to medium size potato – no larger than the size of your fist, or a tennis ball. (Red or gold potato is preferable to white). Potatoes “of color” provide carotenoids (and some also provide flavonoids) that white potatoes do not. Carotenoids and flavonoids are pigments, and according to nutritional research, they provide us with many health benefits, including cancer protection. Technically, you’ll get more fiber and minerals per bite from smaller potatoes of any kind, since they have more surface area (skin) per amount of starchy inside (total volume). The three to seven grams of fiber contained in a medium-sized potato are mostly in the skin…so enjoy the skin along with the insides! (be certain to scrub them thoroughly before baking).

choose potatoes "of color" for added nutrients

Here are some simple suggestions that transform an ordinary potato into an easy, satisfying AND nutritious meal.

Most of these ideas incorporate some form of protein to keep the meal balanced. You will notice I suggest Greek yogurt as a topping. Greek yogurt is an excellent replacement for sour cream. It mimics the flavor and richness while adding a significant source of protein and without adding the saturated fat of sour cream. Guilt free AND super healthy… give it a try!

  1. Potato with steamed broccoli and low-fat cheddar cheese.  (or broccoli with greek yogurt)
  2. Potato topped with salsa, black beans, and avocado. (or Salsa and greek yogurt)
  3. Potato topped with left over chili or stewed beef.
  4. Potato with shredded roasted chicken and “spiked” yogurt.  (Try garlic salt/powder, paprika, chili powder) and top with parsley.
  5. Scrambled egg whites and turkey or Canadian bacon. (think of your potato as your hash browns)
  6. Potato with a good mix of peppers, onions, mushrooms, squash, zucchini, or root vegetables would be great. Top it with some yogurt mixed with cumin or curry or some fat free Italian dressing.
  7. Potato with cottage cheese. Cottage cheese works well on top of the potato because it adds not only the creamy, cheesy flavor and is a great source of protein that is low in fat and added carbohydrates.

NUTRITION DATA:   one medium potato, (2 ¼ – 3 1/4” dia.)  Baked, flesh & skin contains:

approximately 161 calories; 4.3 grams of protein, 37 carbohydrate grams, (~4 grams of dietary fiber) and nearly no fat.

Potatoes also contain no cholesterol, are very low in sodium and rich in potassium, vitamin B6 and vitamin C.

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