With summer officially upon us, it's time to talk about barbeques, picnics, and other easy and fun outdoor eating.
Nothing says summertime more than coleslaw and potato salad. There is rarely a picnic without those two side dishes.
However, they are usually drenched in mayonnaise, salt, and other not-so-healthy ingredients that make these side dishes slightly less than ideal nutritionally. Well, that is no longer the case... at least with this recipe!
I've played around with several recipes and found that this one is the closest to the traditional closeslaw however, it saves us a ton of calories and fat. Could there be anything better than that?
What's the trick, you might want to know? Well, it's as simple as using Plain Fat Free Greek Yogurt which adds tons of lean protein and no fat. So, how do you still end up with the delicious flavor... We add a pinch of ranch.
Yep, that's it. Just a pinch will do and add a little salt, pepper, and fresh herbs and you are ready for the picnic.
Plus, like I've shared before cabbage is absolutely magical in terms of the nutrition density. This recipe saves you over 100 calories, over 10 grams of fat and packs in three times the protein!
So get yourself a big bowl, mix this up and bring it to your next summer party.... And stay tuned for a delicious Potato Salad Recipe coming soon!
Summertime Coleslaw
1 Pound Bag Shredded Cabbage
2 Cups Red Cabbage; finely sliced (half of a head of red cabbage) 1/2 White Onion; Minced (You can also use scallions, red onion, or whatever you have on hand) 2 Garlic Cloves; Minced 1/2 Cup Chives; Chopped 1/2 Cup Mint; Chopped (optional) 1 tsp. Salt 1 tsp. Pepper
The Sauce:
2 Cups Fat Free Plain Yogurt 1/4 Cup Low Fat Ranch Dressing 4 Tbsp. Apple Cider Vinegar 2 Packets of Equal 1. Pour the contents of the pound bag of cabbage in a large bowl. Slice the red cabbage and add to the large bowl. 2. Slice the onion and smash and mince the garlic. Then add those to the bowl of cabbage as well. 3. Add the chives and the mint to the bowl using scissors to cut the chive into small pieces. Add the salt and pepper as well. 4. In a separate smaller bowl, combine the yogurt, ranch dressing, apple cider vinegar, and equal packets. Stir with a whisk to combine. 5. Pour the liquid mixture over the vegetables and stir to coat the shredded veggies. Refrigerate for at least one hour before serving. However, it's best if it gets to sit overnight and the flavors mature and open up!
Servings: 12 (1/2 cup serving size)
Nutritional Skinny:
64 calories / 1.2 g fat / 9.7 g carbohydrates / 3 g fiber / 3.8 g protein
Mental Health Benefit:Greek yogurt is one thing that makes this coleslaw so nutritious. It has zero fat and double the amount of protein of other plain yogurts making this coleslaw not only low in calories, but rich in protein and fiber! Plus this Greek yogurt is lower in sugars and fats than other yogurts and it has a thick and creamy texture that makes it a must have staple. I use Greek yogurt when I make muffins to replace the oil and I also use it in pancake recipes and mixed with vinegar it makes a great salad dressing! Not to mention it tastes great with some granola on top!
It's that time again. When everyone starts wearing green and t-shirts that say "Kiss me... I'm Irish". Is that really all it takes to get a kiss? I'm Irish so lay it on me?
Interesting concept huh? Maybe that's why everyone pretends to be Irish this time of year. Well, I don't have to pretend, I'm at least 1/8 Irish or something, but with my red hair most people don't question me.
Which leads me to this recipe... How have I lived on this planet for 30 years and never made Corned Beef and Cabbage? It seems like a 'wrong' against humanity doesn't it? Especially with how good cabbage is for us!
In order to right my wrongs, I have embarked on finding and creating the most delicious Corned Beef and Cabbage Recipe in the known world. And after eating this last night for dinner... I think I just may have done that!
I don't want to get a big head or anything, but the smells that were coming out of my crock pot transported me to the rolling hills of Ireland. I've never actually been there, but I have a really good imagination...
There are a ton of recipes for this on the internet, in books, in magazines, but I looked through as many as possible and took the best ideas from each and combined them into this recipe. So dare I say this is the Best Corned Beef and Cabbage Recipe out there?
Plus it's loaded with protein and fiber and cabbage is loaded with health benefits that I talk all about in my Mental Health Benefit at the bottom!
2. Then peel and mince your onion too. Add those both to your crock pot and turn to Low.
3. Now I cheated with my garlic. I didn't have any fresh garlic in the house (I know my bad!) so I used the jarred minced kind. Do you ever do this? Please say yes and make me feel okay about it... Okay? Alright now dip your teaspoon in the jar and add two heapers to the crock pot.
4. Now open a can of beer. You know you have one in the fridge. Take a swig, just for quality control purposes of course. Then pour the rest over the chopped vegetables. Then smash the can and feel really macho about yourself... Then add a cup of water for good measure.
5. In a small bowl combine the yellow mustard, horseradish, and the spice packet that came with your corned beef. Mix it all together with a fork.
6. Now get your huge hunka Corned Beef and just gaze at it lovingly. This is part of the process... I promise. Okay now slather (that is a technical cooking term) the mustard mixture over the top of it and then plop it on top of the simmering vegetables. Cover the crock pot and walk away for about 4-5 hours. Keep the crock pot on low and just enjoy the smells that begin to permeate everything in your house. (I walked in and out the front door a lot just to have that first burst of yumminess when I walked in... Try it! It's kind of fun!)
7. Now after 4-5 hours the liquid should be more than when you started and it should be simmering around your hunka meat. Mince up your head of cabbage and take the meat out of the crock pot, just for a minute. Add your chopped cabbage to the bottom of your crock pot and then add the hunka meat back on top. Cover and allow to simmer for another 3 hours. Note:If you are going to be at work and can't do this in the middle, I would suggest adding the cabbage for the last hour or so and turn the heat up to high. It will be just as good!
8. Slice the meat thin and and serve on a bed of the cabbage and don't forget a nice slice of the Irish Brown Bread to soak up the juices! (Recipe coming soon!)
It is a hearty and delicious meal!
Servings: 14 servings (1/4 pound of meat apiece)
Nutritional Skinny:
153 calories / 6 g fat / 6.3 g carbohydrates / 2.7 g fiber / 16.1 g protein
Mental Health Benefit: Let's talk a little bit about cabbage. It is one of those amazing wonder foods. A head of cabbage holds about 23 grams of fiber! That is enormous for such a water saturated vegetable! Not to mention that other health benefits of cabbage include treatment of constipation, stomach ulcers, headache, excess weight, skin disorders, eczema, jaundice, scurvy, rheumatism, arthritis, gout, eye disorders, heart diseases, aging, and Alzheimer's disease. Plus it's loaded with Vitamin C, Iodine, and Sulfur... all which help promote fighting infections, better brain functioning, and the Vitamin E it packs helps us keep our hair, skin, and nails healthy!
If you are anything like me (and God knows I hope your not), some days are better than others. Most days are fantastic as most people who know me already know--I am a positivity drill Sargent. Everything I see and do I make into a positive. No matter what.
That ruined quiche? A lesson in adding less milk. Oh and that broken wine glass? An omen for good luck. You get the picture.
Well, I'm human too and I feel the opportunity to be really real with you all here. The other day, I was less than positive. As I like to say, I lost my little nugget of 'good enough' and fell out of my bubble. Here is what that looked like:
I'm happily riding my bike down my road when a neighbor passes and we wave our good mornings and he comments on my tire. "Hey your back tire is getting a little low. May need some air."
"Thanks." I shout back as I hear my inner critic say, "Oh that's just my fat butt."
What? Where did that come from? That was my indicator that my 'good enough' nugget was lost and my bubble was no where to be found. I will spare you the details of what followed There were tears, confusion, frustration, and then finally release. I let go of the stupid words and thoughts I was holding on to and took a deep breath and let go of it. Then I saw my bubble come floating back-- there you are! And I climbed back in and surrounded myself with a whole bunch of tulips. Today, I filled my back tire with air and went for a peaceful bike ride!
In this world there is a lot of things that we have to protect ourselves from--people's words, emotions, and anger that it is too easy to absorb. My mom taught me a meditation on protecting myself. It worked so well that I made her video the description. This is your own private session with Mother Teresa (okay my mother, but her name is Teresa). There are four elements she describes: 1)Grounding 2)Cleansing 3)Protecting and 4)Releasing.
I think it worked for Frankie.. See for yourself:
Once you have protected yourself, it's okay to be real with your limits and with just how special you are right now. Just like the fresh fruit basket a friend so graciously brought us filled with pears, plums, and peaches. In order to honor the fruits as we honor ourselves we decided to keep the flavors fresh and make a fabulous Harvest Fruit Tart. This was my first ever and I think it turned out pretty darn good.
My parents got busy making some Creamy Mushroom Chicken, Collard Greens and Cabbage, and Southern Beans to go with it. I mean we can't just eat dessert... or can we? I'll leave that up to you to decide.
I hope you enjoy these recipes and yourselves. Life can be difficult, but only if we let it be. I am choosing to smile and protect myself and for goodness sakes keep my arms and head inside my bubble at all times!
Creamy Chicken
6 large bone in chicken breasts
1 heaping tablespoon of Chicken seasoning
2 teaspoons black pepper
1 can (10.3 ounces) 98% fat free cream of mushroom soup
2 tablespoons fat free half and half
1/2 cup white wine (Chablis works great here!)
1 cup low sodium chicken broth
2 tablespoons minced garlic
2 tablespoons low sodium soy sauce
1 cup plain fat free yogurt (you can also use fat free sour cream if you have that on hand)
1 large sweet white onion; chopped
12 ounces fresh white mushrooms; sliced in half (you can use canned if you prefer)
1a. Remove the skins and unnecessary fat from each chicken breast. My dad does this easily with a sharp knife. The before looks like this:
The after looks like this: Brilliant!
1b. Then cut each breast in half. Sprinkle with chicken seasoning and pepper. Place in a skillet, or if you have the fabulous crock pot that we do, brown in the crock pot using the browning element. Brown the chicken for 3-4 minutes on each side (just enough to brown the chicken and the flesh will turn white)
2. While the chicken is browning-- in a large bowl, combine the cream of chicken soup, the half and half, white wine, chicken broth, garlic, soy sauce, and yogurt. We pour all of the liquids into the cream of mushroom can to continue to rinse out and get all the flavors out of the can!
3. Once the chicken is browned, transfer to the 10 quart crock pot, or if you are using the fabulous crock pot that we have transfer the heating element to slow cook. Add the chicken, onions, and mushrooms to the crock pot and pour the creamy broth over the top.
4. Cook on low for 8-10 hours or on high for 4-6 hours.
Collards and Cabbage - Best Friends Forever
1 large onion; chopped 16 ounces smoked ham; diced 1 tablespoon extra virgin olive oil 1 teaspoon kosher salt 1 teaspoon black pepper 6 cups low sodium chicken broth 1 teaspoon apple cider vinegar
6 big bunches of fresh market collard greens
1 large cabbage; chopped
1. In a large pot combine the chopped onion, ham, olive oil, salt, and pepper. Allow to saute for 3-5 minutes or until the onions become translucent.
2. Add the chicken broth and vinegar to the pot and bring to a boil.
3. Meanwhile we will prepare the collard greens. Slice the collard green leaves away from the central 'root' of the leaf. Slice into over sized pieces, they will wilt similar to spinach. Next place the chopped leaves in a colander and rinse using cold water making sure to get any grit off of the leaves. Once washed place the collards into the large stock pot with the boiling broth. Simmer on low for 60-90 minutes.
4. Next add the chopped cabbage. The cabbage will take considerably less time to cook. Simmer for another 30 minutes over low heat. Then they are ready to be served along side your country beans, corn bread, and delicious creamy chicken!
Southern Style Beans
4 slices bacon; chopped 1 small white onion; chopped 2 stalks celery; cleaned and chopped 2 large carrots; peeled and chopped
2 (16 ounce) cans white beans or pinto beans
1. Saute the bacon in a skillet then remove from the skillet and drain the grease and wipe out the skillet. Add the olive oil, bacon, celery, carrots, and onion to the skillet.
2. Once the vegetables soften after 10-15 minutes add the beans and simmer over low heat for another 10-15 minutes to allow flavors to marry.
3. Add a pinch of salt and pepper to taste and serve!
Fall Harvest Fruit Tart
1 prepared pastry crust
for crust:
1. Spray a 10-inch-diameter spring form pan with cooking spray, then spread the prepared pie crust evenly into the pan. You can evenly spread the dough pushing slightly to make for a nice crust. Then gently roll the edges over creating a one inch tall crust. Bake in a 450 degree oven for 10-15 minutes.
2. Remove from the oven once the crust is brown and set aside to cool.
for the cream filling:
6 ounces fat free cream cheese 1 1/2 cup fat free ricotta cheese 1/4 cup sugar free maple syrup 6 splenda packets 1/4 cup spiced rum
3. Combine the cream cheese, ricotta, maple syrup, splenda, and rum in the food processor. Process until smooth.
For the fruit topping:
12 baby plums 3 small peaches
4. Thinly slice the plums and peaches into beautiful half moon shapes.
To arrange:
5. Once the crust has cooled for at least 20 minutes, spread the cream mixture over the top in one even layer.
6. Next place the fruit in beautiful circles on top of the cream cheese and ricotta base.
Topping:
1/2 cup sugar free apricot preserve 1 tablespoon honey 1 tablespoon spiced rum 1 tablespoon crust graham crackers 1 teaspoon cinnamon
7. In a microwave safe bowl, combine the apricot preserves, honey, rum, and cinnamon. Heat for 30 seconds in the microwave to soften the ingredients. Then gently drizzle the topping over the fruit and finish with a sprinkling of the crushed graham crackers.
8. Refrigerate until you are ready to serve! Enjoy this beautiful and easy dessert alone or with guests! Our guests loved it.. you can tell... ;)
1. Pour the contents of the pound bag of cabbage in a large bowl. Slice the red cabbage and add to the large bowl. 
2. Slice the onion and smash and mince the garlic. Then add those to the bowl of cabbage as well.
3. Add the chives and the mint to the bowl using scissors to cut the chive into small pieces. Add the salt and pepper as well. 
4. In a separate smaller bowl, combine the yogurt, ranch dressing, apple cider vinegar, and equal packets. Stir with a whisk to combine. 
5. Pour the liquid mixture over the vegetables and stir to coat the shredded veggies. Refrigerate for at least one hour before serving. However, it's best if it gets to sit overnight and the flavors mature and open up!
