Oh no! It’s only Jan. 1st and I’m already sick of salad!

Just kidding about the title. But seriously, isn’t this how we usually feel about 1 week into a New Year? Or maybe it takes us until February or March, but we get there eventually. And every year we say, ” this year will be different.” Is that ever true? So don’t put so much pressure on yourself. Make a few goals. Plan some events you’ve always wanted to do. Do 1 thing at a time. Make a plan.

I have a few goals. Nothing special but things I want to work toward this year. You know what’s going to make this possible? There is no PRESSURE! None. I’m excited about accomplishing a few goals. I’m looking forward to the changes that 2013 will bring. And I plan to ENJOY the MOMENTS.

I hope you join me 🙂

Health:

  1. Maintain current weight (weigh myself weekly).
  2. Run 1000 miles.
  3. 3 half marathons and 2 triathlons (at least! you’ll notice no marathons on the goal sheet this year 🙂 and I’m not upset!)
  4. Try 1 new meal per week (or maybe 2/month… I need this to be achievable).

Financial:

  1. Stick to the budget for entire year.
  2. Save for new car and vacation.

Spiritual:

  1. Be thankful. List of 1000 things. (inspired by the book One Thousand Gifts)
  2. Have an open heart for new lessons I need to learn.

Intellectual:

  1. Read 12 books (1 per month)
  2. Start and complete 1 year of grad school.

This list will surely grow as the year passes by. Goals may change. This is my start.

Excited about ditching my shopping "lists" and condensing into my new shopping booklet with pockets for coupons!

Excited about ditching my shopping “lists” and condensing into my new shopping booklet with pockets for coupons!

What are your goals?

Advertisements

Lazy Weekend Fluffy Whole Wheat Pancakes

Mornings where everyone is at home (including me) and we can have a “special” breakfast are few and far between in this household. So when a rare weekend morning presented itself this past week, I took advantage! One of my husband’s favorite things is chocolate chip pancakes. Typically, I end up making the boxed quick version for him and a whole grain version for myself. This day was different! Not sure what got into him, but when I asked the usual, “would it be ok if I just make whole wheat for everyone?” he replied, “sure!” WHAT?!? Alright! No further questions from me…

This recipe was awesome. So quick and easy! Very few ingredients which I love and so mild that it seems very similar to “white.” (The white whole wheat flour is my secret ingredient :)…so tender and lighter in color)

Fluffy Whole Wheat Pancakes– makes 14-16, approx. 4 in pancakes

Ingredients:

2 Cups white whole wheat flour

1 tsp, baking powder

1/2 tsp baking soda

3 Tbl. sugar

1 tsp. salt

2 eggs

2 Cups homemade buttermilk (2 Tbl. white vinegar + Skim milk to make 2 C)

4 Tbl. unsweetened applesauce

Mix-ins: dark chocolate chips, bananas, blueberries, pecans

Directions:

Mix dry ingredients in a bowl. Add wet ingredients to the bowl and whisk until just incorporated. Do not overmix. Let stand about 5 minutes while griddle preheats (I like mine on about 300 degrees). Use a 1/4 cup measure for equal sized pancakes. Add mix-ins and wait till bubbles form to flip. Cook until lightly golden brown on each side. ENJOY! These were a huge hit!

****

Visit this site for my equally delicious pumpkin pancake recipe!

*****

What’s your favorite thing to make on the weekends?

A Dietitian’s Pantry

I’ve been thinking lately about writing about a pantry makeover (pantry being an all-inclusive term here). Since I can’t see into your pantry, I will quite simply give you a peak into mine.  The first thing that goes into filling the cupboards is meal planning. You must have a plan of attack before you shop in order to be successful at this thing called healthy eating.

This blog about simple living does a great job of describing meal planning. Lots of helpful tips that are WORTH it! Check it out!

Also, check out this post for a good idea of what some of my meals look like. See below for a few of  my pantry favorites.

Pantry Staples:

  • low sodium chicken broth
  • tuna packets (low sodium preferred)
  • oats
  • granola
  • beans, assorted
  • whole grain pasta, assorted
  • quinoa
  • brown rice
  • whole grain cereal
  • wheat thins/ triscuits
  • dried fruit: apricots, cranberries, raisins
  • canned pumpkin
  • canned tomatoes, no salt added and italian seasoned
  • white whole wheat flour
  • tortilla chips
  • spray canola oil
  • vinegars
  • tea

Spices and Seasonings:

  • italian seasoning
  • salt and pepper
  • cumin
  • cinnamon
  • taco seasoning (reduced sodium)
  • paprika
  • cocoa
  • red pepper flakes!!!! (i put on EVERYTHING)
  • onion and garlic powder

In the Fridge:

  • skim milk
  • nonfat, plain Greek yogurt
  • eggs
  • natural peanut butter and almond butter
  • hummus
  • reduced fat cheese
  • spray butter
  • no trans fat margarines
  • all fruit jam
  • peppers, romaine, celery, carrots, cucumber, kale/spinach
  • oranges and grapefruit (in the winter)
  • lean meats depending on the meal plan for the week; usually no more than 1 or 2 at a time (salmon, chicken, beef, pork loin, etc.)
  • yogurt based salad dressings
  • mustard
  • low sodium soy sauce
  • fat free whipped cream 🙂

In the Freezer:

  • veggies galore
  • lean meats
  • edamame
  • low fat ice cream
  • dark chocolate chips
  • almonds/walnuts/pecans
  • fruit (for smoothies!)

On the Counter:

  • onions
  • tomatoes
  • whole grain breads
  • garlic
  • bananas
  • sweet potatoes
  • olive oil

Favorite Quick Pick from the Supermarket:

  • Rotisserie Chicken!

*****

By no means is this everything in my pantry. But these are some of my favorites and certainly the things used most to make my meals.

What are your top 5 “pantry” favorites… that you just couldn’t live without??

hmmm…I think mine would be: nut butters, oats, milk, tea, and dark chocolate 🙂

*****

Also, if you live in the Ohio/Pennsylvania/Maryland regions, you may be able to win an awesome prize to makeover your pantry! Check out this link for the info.

Simply Homemade Applesauce

This, everyone, will be the fastest, simplest, best homemade applesauce you will ever make. Easy. Delicious. Healthy. Pure. Perfect. Enjoy!

*****

Chop apples into large chunks. (3-4 lb; any kind you want- I've used honeycrisp, jonagold and gala)

*****

Place apples in large pot. Add 1 Cup water, either cinnamon stick or teaspoon of cinnamon, and a drizzle of lemon juice. Bring to boil. Reduce heat to medium-low and cook (with lid on) for 30 minutes.

*****

Take lid off and mash with potato masher until desired consistency. (this pic is before mashing)

*****

Serve warm (because it’s better 🙂 ) and top with nuts, dark chocolate, or leave plain.

*****

*****

YUMMM!

I apologize for the blurry pictures… Don’t worry, this applesauce makes up for it! Best of all, it’s perfectly sweet without any added sugar! Happy Fall!

*****

Oh, and thanks to Giant Eagle for the inspiration for this recipe.

Potatoes Explored

In the news recently has been some chatter about proposed regulations to take potatoes out of school lunches. When you think of potatoes in school lunches what comes to mind? French fries? That’s what I think. However, if prepared in a healthier way, potatoes can be so good for you! (The issue with the lunches was resolved as far as I could tell… potatoes stay but have guidelines for servings per week)

*****

The problem isn’t with the potato itself. Nope. Although potatoes have been given a bad name with the increase in low-carb fad diets, potatoes can and should be an important staple in most people’s diets (I say most because certain conditions have to watch potassium). The problem is with how the potato is prepared and if it is taking the place of non-starchy vegetables in our diet. You know the part of MyPlate that lists grains? That’s where the potato should go on our plate.

What has sparked this new found interest in the potato? Well, yesterday I purchased a 50# bag of yukon gold potatoes from a Lynd’s Fruit Farm. 50# is way more than I will ever use… BUT I thought it would be fun to see how many ways I could healthfully fix them (until we get tired of them 🙂 ) By the way, if you need any potatoes, LET ME KNOW!!

my 50# bag!

If I find a particular recipe that is extraordinary, I will be sure to post it. However, not all recipes will be worthy so you can also follow some of the things I find to make on my new Pinterest board, Potatoes Galore (just started this pinterest thing… very cool!). I have already found a few that I hope to try soon!

*****

What’s all the fuss about?

Potato Benefits (for 1 medium potato):

1. Cheap! It’s the #1 vegetable crop in the world! Buy in bulk for a better price.

2. Only 130 calories!

3. 750mg of potassium!!! That’s the equivalent of 2 medium bananas! Good for blood pressure!

4. 3 grams of fiber! That’s about 10-15% of what you need each day. (remember to eat the skin!)

5. Over 25% of your daily value of vitamin C!

6. A good source of manganese, copper and B6!

7. A source of phytonutrients = antioxidants! Eat a variety of colors (skin and flesh) for the greatest benefit.

Is this convincing enough?? Eat up!

*****

Here’s a sneak peek at some of the ideas swirling in my head for these yukon golds:

oven baked fries, roasted w/ veggies and herbs, garlic mashed, potato soup, grilled packets of potato and onion, potato skins, nicoise salad, spanish tortilla!, homemade gnocchi, kale/spinach hash with eggs, potato torte, lightened-up scalloped potatoes, latkes, vegetable soup, crockpot meals

%d bloggers like this: