Whole Wheat Ginger Snaps!

Every year, I look for a healthier slant on a yuletide treat to enjoy during the holiday season.  This recipe caught my interest as its focus (in the title) was on the whole wheat ingredient.  It’s interesting, because although whole wheat does contain more fiber and has a lower glycemic index than white flour, it makes very little difference in the actual calories (58 calories less for the entire recipe, or just over 1 calorie difference per cookie!).  Just a note not to be wooed by the seemingly healthy titles of recipes. 

This brings me to the reason why I actually chose this recipe, which is the small size of the cookies.  Portion control is key when our senses are assailed by so much temptation during the holidays!  Eating only 1 cookie (for 43 calories) or 2 cookies (for 86 calories) from this recipe is not a damaging onslaught of calories; rather, a delicious and flavorful treat to include in your daily calorie intake total.   

The recipe comes from Lively Table, but I have switched up the ingredients a little – particularly the coconut oil for the healthier canola.

Ingredients:

½ cup canola oil

¼ cup granulated sugar

¼ cup brown sugar

¼ cup molasses

1 large egg white

1 tsp vanilla

2 tsp grated ginger

1 ¼ cups whole wheat flour

1 tsp baking soda

pinch of salt

1 tsp cinnamon

½ tsp ground cardamom

pinch of ground white pepper

Directions:

1.     In the bowl of a stand mixer, beat canola oil and sugars until fluffy, about 2 minutes. Add molasses, egg, vanilla and ginger. Beat until combined.

2.     Sift flour, baking soda, salt, and spices into bowl with wet ingredients. Beat until well combined. 

3.     Cover mixture and refrigerate 2 hours. 

4.     Preheat oven to 350° F. Remove dough from refrigerator.

5.     Scoop into small balls (about 1 tsp). Roll to shape and place at least 1 inch apart on a cookie sheet lined with parchment or a silicone baking mat. Flatten balls slightly.

6.     Bake cookies 6-8 minutes until golden. Remove from oven and let cool a couple of minutes before transferring to cooling rack. 

Makes 48 cookies.  Per cookie:

Calories: 43

Fat: 2.3g

Carbs: 5.4g

Protein: 0.5g

Happy Holidays, everyone!   See you again in the New Year. 

Follow me on twitter! @drsuepedersen

www.drsue.ca © 2015 

Read more...

Slow Cooker Mexican Delight!

The other day, as I walked down to our clinic kitchen to get my lunch, I was greeted by mouthwatering aromas of Mexican spices filling the air... I turned the corner to find my dear friend and coworker Chantelle heating up her delightful lunch that she had brought from home.  She graciously packed a lunch for me at work the next day, and it tasted even better than it smelled... this recipe needs to be shared!!


INGREDIENTS:

• 5 chicken breasts
• 1 onion, diced
• 1 green pepper, diced
• 1 red pepper, diced
• 3 garlic cloves, chopped
• 1 can of tomatoes (796 mL size)
• 1 can of corn (341 mL size)
• 1 can black beans (540 mL size)
• 1 package of low sodium taco seasoning
• 1 tsp cumin
• 1 tsp oregano
• 2 cups chicken stock
• And a little bit of love

DIRECTIONS: (slow cookers are so easy! :)

1.  Throw all ingredients in the slow cooker.  Cook for 4 hours on high or 6 hours on low. 

2.  Shred the chicken in the mixture and leave it on low for another hour or two – just to get the flavor all the way through the chicken.

And...you're done!

This dish can be enjoyed as is or in a taco, but my favorite option is to put it over a mixed green salad!  This adds lots of FreeVeg to the meal.  If you put it over a salad or in a taco, drain fluid first.

Makes 10 servings.  Per serving: 

• calories: 183
• carbs: 20g
• fat: 2g
• protein: 19g

Thanks so much to my dear friend Chantelle, and her friend Amy, for the delicious recipe!

Follow me on twitter! @drsuepedersen

www.drsue.ca © 2015

Read more...

Gluten Free Cauliflower Pizza Crust!

While pizza is a favorite food around the world, it unfortunately usually comes with a mega dose of calories.  A thick crust, piled high with fatty meats and oozing with cheese all contribute to the final count.   In addition to choosing healthier meats (eg chicken breast) and enjoying a thinner layer of cheese, have you ever considered switching up the crust altogether?  Here's a great recipe for a gluten free pizza crust that is not made with flour, but with cauli'flour' instead!

There are lots of cauliflower crust recipes online - this one is derived from allrecipes.com, but I switched up the cheeses and upped the spice content for better flavor.  One slice of this pizza crust has only 67 calories - compare this to a standard pizza crust slice which comes in around 180 calories!

INGREDIENTS

• 1/2 head of cauliflower, coarsely chopped
• 1/4 cup parmesan cheese (from a block of parmesan), shredded
• 1/4 cup part skim mozza cheese, shredded
• 1 tsp dried basil
• 1 tsp dried oregano
• 2 tsp chopped garlic
• 1 egg
• salt and pepper to taste

DIRECTIONS

1.  Pulse cauliflower in a food processor until all cauliflower is shredded.

2.  Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer.  Bring water to a boil.  Add cauli, cover, and steam until tender (around 15 mins).  Put cauliflower into a bowl and refrigerate, stirring occasionally, until cooled (about 15 mins).

3.  Preheat oven to 450F (230C), and line a baking sheet with parchment paper.

4. Add remaining ingredients to the cauliflower and stir until blended.  Pour the mixture onto the baking sheet and form into shape of a pizza crust.

5.  Bake until lightly browned (about 15 mins).

Makes 6 servings.


NUTRITION PER SERVING:

• calories: 67
• fat: 3.6g
• carb: 3g
• protein: 5.8g

Thanks to Leah for the recipe idea!

Follow me on twitter! @drsuepedersen

www.drsue.ca © 2015

Read more...

Skinny Slow Cooker Chicken Marinara

Love this slow cooker permutation of chicken marinara - SkinnyMom wins the award for an awesomely healthy recipe that didn't need any 'doctoring' to make it DrSue.ca approved.  Imagine how much you'll love coming home from work, cracking open the front door to find the delicious scent of your dinner wafting out to great you....

Ingredients

• 2 pounds boneless, skinless chicken breasts
• 4 cloves garlic, peeled and crushed
• 4 tomatoes, chopped or one 14.5-ounce can low-sodium tomatoes, drained
• 4 medium ribs celery, diced (1 cup)
• 2 small zucchini, diced (2 cups)
• 1 bell pepper, cored, seeded, and diced
• One 18-ounce jar low-sodium marinara sauce
• 1 tsp dried basil
• 1 tsp dried thyme

Instructions

1. Place the chicken in the slow cooker; add the garlic, tomatoes, celery, zucchini, and pepper.
2. Pour the marinara sauce over all, and sprinkle the basil and thyme on top.
3. Set the slow cooker on low and cook for 6 to 8 hours (make sure the chicken is cooked through!).
4. Before serving, shred the chicken with a fork.

Makes 8 servings.  Nutritional Info per serving (approximate): 

• calories: 172
• fat: 3.6g
• protein: 27g
• carbs: 7g

Follow me on twitter: @drsuepedersen

www.drsue.ca © 2015

Read more...

Scrumptious Zucchini Apricot Muffins!

Here's a delectable recipe to help you bring in 2015 in healthy style.  These packets of goodness make a super mid morning snack, and are great to help fuel winter mountain adventures!  I cut back from the original recipe on the walnuts; they could be cut down further to further drop the calorie and fat count, but at 1/2 cup in the recipe, you get a healthy dose of polyunsaturated and monounsaturated fats (the 'good fats') in one serving.   Also, be sure to use no sugar added jam - at 60% less calories than regular jam, it's really the way to go!

INGREDIENTS: 

• 3/4 cup whole wheat flour
• 3/4 cup unbleached white flour
• 1 1/2 tsp baking powder
• 1/2 tsp baking soda
• 1 1/2 cups shredded zucchini
• 2 eggs
• 3/4 cup no sugar added apricot jam
• 1 tsp vanilla
• 3 tbsp canola oil
• 1-2 tsp cinnamon (to taste)
• 1/2 cup walnuts, crushed
• pinch of salt

DIRECTIONS:

1.  Preheat oven to 350 F.  

2.  In a large bowl, combine flours, baking powder, baking soda, walnuts, and salt.  Mix very well. 

3.   In a separate bowl, combine eggs, apricot jam, vanilla, and canola oil.  Mix well.  Add zucchini and mix again.  

4.  Stir the wet ingredients into the dry ingredients until all are moistened.  Don't over mix!

5.  Spoon the mixture into a 12 muffin tin prepared with non stick spray.  Bake for 20 minutes.  Cool for 10 minutes before removing.  

Makes 12 muffins.  Per muffin (approx): 

• calories: 145
• protein: 3.6g
• carbs: 13.5g
• fat: 7.6g

Kudos to Alternatives Natural Food Market in Oakville, Ontario for the original recipe!

Follow me on twitter! @drsuepedersen

www.drsue.ca © 2015

Read more...

Parsnip, Roasted Apple, and Pear Soup!

For my last post of 2014, here's a delicious recipe sure to keep you warm during the holiday season.  I've adapted it from the original by cutting WAY back on the oil, using a dollop of fat free sour cream or crème fraiche on top rather than putting it into the soup itself, and making the portions a little smaller (remember that during holiday season especially, portion control is key!).


INGREDIENTS:

• 1 kg parsnips, peeled and cut into 1/2" pieces
• 1 large apple (use a sweet variety like Gala or Honeycrisp), peeled, cored & seeded
• 1 pear, peeled, cored & seeded
• 2 leeks, white part only, cut into half moons, 1/2" wide
• 1/8 cup olive oil + 1 tbsp extra
• 1 sprig rosemary
• 1 bay leaf
• 1 tbsp cider vinegar
• salt to taste

DIRECTIONS: 

1. Preheat oven to 350 degrees. Toss parsnips, apple, and pear with 1 tablespoon of olive oil and sprinkle with salt. Spread out on a sheet tray and roast until tender, about 10-15 minutes. Set aside to cool.

2. In a medium pot, combine leeks, olive oil, rosemary and bay leaf. Cook over medium heat to sweat, not color, leeks (about 10 mins).  If leeks start to brown, turn heat to low. Add parsnips, apple, pear, and leeks. Add water to cover and bring to a simmer.

3. Remove bay leaf and rosemary stem. Transfer to blender and puree in batches. (Do not cover blender completely, hot liquid will explode!)  Season with salt and thin with water as needed. Add a tablespoon of cider vinegar as needed to balance flavor. Ladle into bowls and serve warm.

Add an optional dollop of fat free sour cream on top.

MAKES 6 SERVINGS. PER SERVING: (approximate)

• calories: 240
• protein: 2g
• carbs: 44g
• fat: 6.5g

Enjoy!   Thanks so much to my friend Mona for the heads' up on this great recipe. 

Happy holidays, and a bright 2015 to all!

Follow me on twitter! @drsuepedersen

www.drsue.ca © 2014

Read more...

Deliciously Healthy Fall Pumpkin Recipes!

It's that time of the year again ... time to pull out the turtleneck sweaters and curl up by the fireplace after spending some time in the brisk outdoors.  With fall comes pumpkins - pumpkin carving, Hallowe'en decorating, roasting pumpkin seeds... so much fun!

Pumpkin can be enjoyed in many healthy, delicious ways, without an abundance of excess calories. Below, I've collected for you a few of the healthy pumpkin recipe posts I've shared on drsue.ca over the years:

Crustless Pumpkin Pie (my personal favorite!)

Pumpkin Banana Spiced Custard

Pumpkin 'Cheesecake'

Iced Pumpkin Fiber Muffins

Holiday Pumpkin Pancakes

Mmm mmm... enjoy!

Follow me on twitter! @drsuepedersen

www.drsue.ca © 2014

Read more...