Steamed Broccoli- a microwavable negative calorie recipe

My worst enemy as a child. Seriously, I only recently like in the past few years started eating this green super food again.  And I only eat it COOKED.  Raw broccoli makes me gag.....Sorry to all you lovers out there...please eat my portion!!!

FUN FACT- Did you know that eating steamed broccoli reduces your risk of a heart attack!  And since they run in the Hubby's family, don't think I am not cooking this at least once a week!!!

Conveniently,  the easiest way to make broccoli is steamed in the microwave which takes less then 10 minutes.

Here is what you need

A large Bag of frozen broccoli florets or heads

1/4 cup water

salt to taste

1/2 the juice of a lemon or 1tbsp of lemon juice

2 cloves of garlic zested or diced

2 tbsps of EVOO or butter if needed

 Here is what to do

Open the bag of frozen broccoli and place the contents in a microwave safe bowl.  Fill the bowl with the water, lemon juice and garlic. Mix till all frozen greens are coated.  Cover.  Microwave for 4-6 minutes on high based on the strength of your microwave.  Drain.  Then taste!  Add salt and/or butter/ oil if needed!

I told you this was simple

Tips-

1. I like to serve this with chick or fish.  I also toss this in with my pasta or fried rice for extra vitamins without the calories.
2. This is great if you want to add a little chilli powder for a little spice and metabolism boaster

More Details about why you should eat your broccoli click here

I am neutral on Ruby Tuesday

My Hubby worked at Ruby Tuesday while in college. So I am VERY VERY VERY familiar with the chain.  Although, the restaurant has change SIGNIFICANTLY in the past 5 or so years.  Ruby now offers more healthier side options and TONS of different sliders. Also, the salad bar now counts as a side-no up-charge! We decided to check out all the changes first hand with my grandparents-in law.


"Well, Ruby Tuesday has sure tired to go more upscale" was my first thought as we all sat down at the table covered with white papers and 4 biscuits- one for each person.  FANCY

We all ordered and got the salad bar.  All great and yummy with tons of options like any good salad bar should have.  The food came in a timely manner.  But the food....well that is the issue.  That is where the problems came.....here is where it is apparent Ruby Tuesday's is a chain more like Appleby's and not a chain slightly more upscale like Ted's Montana Grill!

My grandfather in law ordered the parmigiana steak pictured right. He opted for the salad bar, which is why the plate looks so bare. His very sweet wife asked for a bite of his steak which was give and she promptly spit it out. The small bite was all gristle.  MY grandfather in law tried another bite and found more gristle.The problem with this is his entree was $14.99.  You could go to Longhorn and order the Flat Iron or Sirloin steaks for cheaper and get better quality.  One the positive side the steak was cooked to the right temperature.

I ordered the Chicken Bella with spaghetti squash.  The chicken was quite and taste.  The squash ...well, I applaud Ruby Tuesday's for putting it on the menu and offering this healthy option, but it was bland! Very Very Very bland.
 I know it is listed at 41 calories but seriously add some Mrs. dash or salt free seasoning.

The Hubby ordered turkey sliders which were good.  Very good!  I am excited that a chain restaurant is offering more non-red meat options for the cholesterol conscious.
The fries were good. Nice and hot and crispy.

We also tried the side of zucchini which was very greasy and not recommendable.

BASICALLY- Ruby Tuesday  has made itself into a great accommodating restaurant. I highly recommend the sliders and salad bar.  The sides seems to be hit or miss based on the line cooks in the back.  However there are lots of options. But if you want a good steak, go to Longhorn or for 6-8 more dollars go to Ted's or for WAY more go to Shula's.
So...I wouldn't recommend Ruby Tuesday's because for the same price in Tallahassee I could eat at Voodoo Dog or Joe's Woodfire Pizza and have better food.  However, I will not be agruing against anyone to return.  Therefore, I am neutral on Ruby Tuesdays.

The perfect on the go breakfast-Mango smoothie, protein powder is optional

I love idea of breakfast, but I just don't have time (or dont want to sleep less) to make a full balanced breakfast of eggs and turkey sausage with whole grain toast and preserves.  It only happens on weekend.  And when it does happen, breakfast is normally serve around 11am which make it more like brunch!

While Burger King and Dunkin Donuts are so tempting with their quick drive thrus, the calorie count is so absurd.  (I have excluded McDonald's because we all know I can eat their oatmeal any day of the week. Here is the link to my previous gushing)
Dunkin Donuts
 the bagels at  begin at 300 calories and that is without butter or cream cheese
the muffins begin at 410 calories and that is for the reduced fat option
the donuts begin at 270 (but who eats just one donut????)
Burger King
breakfast burrito 830 calories
Sausage egg and cheese biscuit 770 calories

Mango smoothie under 300 calories!  

Plus mangoes have fiber which will make you feel even more full!

With today's markets getting mangoes is easier than ever.  At Trader Joe's you can buy mango precut frozen. At most super markets you can get mangoes pre-sliced for your convenience. (You know I so get mine at costco!)  However, if you want to get a fresh mango to cut up yourself, here is a great website.

Here is what you need

1 mango cubed or sliced.  

1/2 cup or 4 oz of milk, almond milk or sweetned coconut milk

OPTIONAL 1 scoop vanilla protein powder

Here is what you do

Put everything in the blender and mix on high.  If the mixture seems too thick please add more milk!
 Pour in to go cup and ride on into the sunset!!!

This sounds so simple and it is!! that is probably why I love this recipe!

TIP-

1. I prefer almond milk in this smoothie because it adds protein and skips the diary!!! For more about my love of almond milk read my previous post here. 
2. add a dash of chili powder for a little kick!  Not only will it taste awesome but chili powder is known to boast your metabolism.

For more details and info on why you should eat mangos click here or here

Greek Cucumber Dip- another recipe using those negative calorie foods

I like veggies!!  But if I am being honest with myself and you, I like them better with dip. I will force myself to eat celery and carrot sticks because I know it is good for me.  However, if you give me  some french onion dips, ranch dip or whatever with my veggies!!  I will scarf them down.

THE PROBLEM.  Dips are normally pretty high in calories. For just 2 tbsps which is way less then I use on my salads, most dips will be 140-300 calories. So if you are sitting done with 1/2 cup which again is low balling it. Seriously, how many mini containers do you through with you eat wings?

The recipe below makes about 1.5 cups or 12 oz of dip.  The whole thing has less then 300 calories.  So you can sit and eat the WHOLE recipe for the same amount of calories as you would just having 1/4 cup of most dips!  So basically, you can pig out on dip and not feel guilty.

The big ingredient in this is cucumbers!  Besides being a negative calorie food, Cucumbers can help with heart health and give you vitamins A,B,C and D.  Not too shabby.... However, the recipes also uses garlic and lemons which both offer their own great nutritional values..

Here is what you need

1 Cucumber

8 ozs of Greek Yogurt

1 tbsp Greek seasoning

1 tsp of lemon juice (fresh is best but the stuff from the bottle works great too)

1 clove of garlic minced or zested (2 if you want to scare some vampires)

salt to taste

Here is what you do

Begin by peeling your cucumber. I prefer using a potato peeler, but a knife works as well.

Next, slice the cucumbers in half the long way. (See pic on left.)

Scoop out the seeds and place in bowl.  You may need to kinda mash up the seeds to make the membrane around the seeds mix in easier with the yogurt (This is a great job for kids.)

Finely dice the leftover cucumber. (See pic right) Then place this off to the side.

Next add into the bowl, the yogurt, garlic, lemon juice,  and Greek seasoning.  Mix thoroughly.

Add the diced cucumbers.

Then salt to taste.

A little Q and A

What kind of Greek Yogurt should I use?
Honestly, it doesn't matter.  It is a taste preference. Personally, I find the non-fat Greek yogurts a little dry and lacking of flavor.  While using the full fat Greek yogurt is best, that adds more fat and calories.   So i compromise with myself and  use low fat Greek yogurt. I find that the flavor is better and I don't feel as guilty.

Where can I find Greek Seasoning?
You can find it in the spices aisle at your local food store. I have seen it in Wal-mart and Publix here in Tallahassee. Or you can try your hand at making it, click here for link.

What if I don't have fresh garlic?
You can use garlic powder instead! I just tend to prefer fresh options when possible. 

I like my dips smooth.  How can I alter this dip to be so?
I like my dip with texture and crunch.  If you prefer a smoother textures, instead of dicing finely shred the cucumber and/or puree it. This will create a smoother dip.   Pair this with Celery instead of bread or chips for more negative calorie fun

What can I do with the leftover dip?
This dip is great on sandwiches.  Plus, it has way less calories than mayo.  Also, the dip is great as a sauce  for chicken (I love this with simple grilled, boiled, or cooked chicken tenders).  Lastly, if you thin the dip out with water, it becomes a great salad dressing!!!! Use the dress on a regular salad or to be fancy add olives, feta and tomatoes for a twist on a Greek salad.

MORE INFO-For more details on why cucumbers rock, check out whfoods.com.

Herbes de Provence Asparagus- the perfect negative calorie side dish

As I noted in my in "My New Year Weight Loss with Negative calories," I am trying to substitute, things out of my normal diet/food intake with this negative calorie foods.

Mashed potatoes can be anywhere from 150-500 calories depending on the amounts and types of milk, cream, butter and cheese used.

This dish is about 50-100 calories depending on how much oil you use.  So this simple substitute will save you anywhere from 50-400 calories.  Not too bad right.


Basically, this dish is a win win for me.  And always looks great for guests!!!  Afterall, Herbes de Provence sounds all classy and fancy. It is french after all and includes lavender.  Here is the wiki page so you can sound knowledgeable to your guests or co-workers.    Also, you can find Herbes de Provence in the seasoning aisle at your local grocery store ( if I can find this in  my Publix in Tallahassee, you have no excuse) or online.

Here is what you need

• Asparagus
• Herb di Provence
• EVOO or OO or oil
• baking dish
• 1 large plastick bag

Alright, place the washed and cut (you need to cut off the white part) asparagus in the plastick bag.  Drizzle enough oil to coat the asparagus.  Then add a healthy amount of Herbes de Provence. Zip up bag and massage/ turn/ toss/ throw/ or whatever until the asparagus is evenly coated with the oil and seasoning.  Now, I like to let the asparagus sit for a bit or overnight if I can.  But that is not needed.  Pour the contents of the plastick bag in a baking dish or a cookie sheet lined with aluminuim foil.  Make sure to spread out the spears evenly. Then bake/roast for 25 minutes on 400 degrees.

And that is it!  Simple right?


TIPS-I like to make this recipe in bulk. Therefore, I take a trip to Costco and get the big 3 lb bag at (Yes- I am obsessed with Costco) and cook it all at once. I then use the leftovers throughout the week to add extra vitamins and stretch my meals. The leftovers are great in stirfrys, thrown in with pasta,  on top of a salad, think antipasti, or on sandwiches think the Mediterranean Sandwich at Jason's Deli.
Or if all else fails, puree the leftovers, thin out with chicken broth and season to taste/ preference for a nice soup.

More info-Click here for why asparagus is good for you or click here for how to pick out asparagus.

Baked Apples- the perfect negative calorie dessert

 While I am not the biggest pastry love (don't get me wrong I LOVE bread, but not cake)  I do enjoy dessert.  Of course desserts can almost double your dinner caloric intake.

Cheesecake from the Cheesecake factory- 500 calories
Creme Burlee- 575 calories
Krispy Kreme Donuts- 200 calories EACH (like you ever eat just one)

So instead of skipping dessert and feeling like you are cheating yourself out of a treat, try this baked apple recipe.  I got this from my Mom.  And I totally thought she was crazy but it works. Seriously  if you skip all the butter and sugar and honey and brown sugar...baked apples are low in calories and super good for you.
That is exactly what this recipe does.

All you need is

1 apple

vanilla extract

cinnamon

aluminium foil

Start by cutting or spooning out the core of the apple.  There are a lot of different different methods to do this.  I prefer a knife, but I like to leave on the edge. (Click here for tips and more detailed instructions) Next coat the apple in vanilla extract. DON'T BE STINGY!!!! Once the apple is nice and moist with vanilla yumminess put a heavy coat of cinnamon all over it.  And by heavy I do mean heavy.  (I know it sounds weird but it works.)  Then wrap the apple in aluminuim foil.  Pour a little more vanilla extract in for good measure.  Then bake in the oven for 40 minutes on 350 degrees.

Simple, less then 5 ingredients and no measuring cups need. 

TIPS- You can make these in bulk then microwave them as needed or even freeze these babies too! My Mom's freezer is full of them!

MORE INFO-And though this will not be as rich and sinful as Cheesecake Factory's Godiva Chocolate Cheesecake, this recipe is comforting and great for winter. And to top it off, apples are good for your heart and immune system. For more great healthy facts about apples check out the Huffington Post and Mayo Clinic.

New Year Weight Loss with the negative Calorie Foods

If you haven't met me or facebook stalked me, then you don't know I am average weight.  Maybe upper average if i am being honest.  But pretty normal. I exercise and eat.  Did I mention I eat.  I like food!!!!! Like love food. Hence the food blog.  But after my 2 week honeymoon, thanksgiving, Hanukkah  Xmas and NYE, I need a little healthy eating to balance things out!

So, the next few weeks, I will be posting recipes using negative calorie foods.
What is a negative calorie food, you may ask or at least someone out there will?
A food that burns more calories to digest then eat.( click here for a more elaborate explaination)
Wooooooooooo hooooooooooooo

1. Celery- The ultimate well known negative food
2. Broccoli
3. Lemon
4. Garlic
5. Cabbage
6. apples
7. mango
8. watermelon
9. asparagus
10. lettuce
11. pickles
12. cucumber

Sounds, perfect right? Not quite.  There are two flaws with this.
First, these foods are not always filling so you cant ONLY eat negative calorie foods.  Well you could but you would be hungry.  (Click here for the Mayo clinic's article on it)
Second, who wants to eat these foods all the time on their own.  I mean eating an apple is nice.  Five raw apples, not so much.

Hence, I will be coming out with fun healthily recipes incorporating these negative calorie foods.
Now I am not Jenny Craig, so i am not promising you will loose 20 lbs.  But replacing some chips, cookies , candy and other HIGH sugary calorie snacks with these might just help you drop a little of the fluff you gained this holiday season.
Good Luck y'all!