Self Improvement Help | Healthy Cooking | The Self Improvement Blog

Yam Chocolate Spice Bars

June 16, 2013 by Admin 1 Comment

One bite of this incredible fall favorite made with a spice cake mix, yam filling and chocolate chips was a taste sensation. Everyone requested this recipe. Good use for leftover cooked sweet potatoes.

Makes 48 squares

Ingredients

1 (18.25-ounce) box spice cake mix
1/2 cup butter, melted
1 egg
1 (8-ounce) package reduced-fat cream cheese
1 (15-ounce) can sweet potatoes, drained and mashed or 1 cup cooked mashed Louisiana yams
1 (16-ounce) box confectioners’ sugar
2 egg whites
1 teaspoon vanilla extract
2/3 cup semisweet chocolate chips

Instructions

1. Preheat oven to 350° F. Coat 13x9x2-inch baking pan with nonstick cooking spray.
2. In mixing bowl, beat together cake mix, butter, and egg until well mixed. Spread batter into prepared pan.
3. In mixing bowl, beat together cream cheese, sweet potatoes, confectioners’ sugar, egg whites, and vanilla until creamy. Stir in chocolate chips. Pour mixture over batter in pan.
4. Bake 40-50 minutes or until top is golden brown. Cool to room temperature and cut into squares.

Food Facts

Calories 134
Calories from Fat 31%
Fat 5g
Saturated Fat 3g
Cholesterol 12mg
Sodium 116mg
Carbohydrates 22g
Dietary Fiber 0g
Total Sugars 16g
Protein 2g
Dietary Exchanges: 1 1/2
other carbohydrate, 1 fat

TERRIFIC TIP: Most bar cookies freeze well, so feel free to make you have a craving.

Filed Under: Healthy Cooking Tagged With: healthy cooking, Holly Clegg, Yam Chocolate Spice Bars

Honey Chicken and Broccoli Stir-Fry

June 9, 2013 by Admin Leave a Comment

This recipe is from Eating Well To Fight Arthritis

This quick chicken stir-fry has a light sweetness that effortlessly perks up the chicken and vegetables. I needed a last minute dinner the other night and really made this recipe in no time at all. I served it with Stir-Fry rice and we LOVED it! Diabetic Friendly recipe

From Anti-Inlamatory Chapter-Vitamin C Chapter

Makes 6 (1-cup) servings

Ingredients

2 cups broccoli florets
1 red pepper, cored and thinly sliced
1/2 teaspoon minced garlic
2 egg whites plus 1 tablespoon water
1/3 cup cornstarch
3 tablespoons olive oil
1 1/2 pounds boneless, skinless, chicken breasts, cut in chunks or strips
1 cup edamame
1/4 cup honey
1-2 tablespoons low-sodium soy sauce
Salt and pepper to taste

Instructions

1. In large nonstick skillet coated with nonstick cooking spray, add broccoli, red pepper and garlic, sauté about 5 minutes. Remove to plate.
2. In two separate shallow bowls, put egg whites with water and cornstarch. In same skillet, heat olive oil. When skillet is hot, dip chicken pieces in egg whites and then lightly dredge in cornstarch. Add to skillet and brown 2-3 minutes, then turn and continue cooking and stirring until chicken is browned and done, 5-7 minutes.
3. Add reserved vegetables and edamame to skillet with chicken. Add honey and soy sauce, stirring until chicken is thoroughly coated and mixture heated. Season to taste.

Food Facts

Calories 317 kcal
Calories from Fat 32%
Fat 11g
Saturated Fat 2g
Cholesterol 73 mg
Sodium 229 mg
Carbohydrates 24g
Dietary Fiber 3g
Total Sugars 14g
Protein 30g
Dietary Exchanges: 1 vegetable, 1 1/2 other carbohydrate, 3 1/2 lean meat

Terrific Tip: Serve with rice tossed with green onion.

Nutritional Nugget: Did you know that broccoli is actually a significant source of highly absorbable calcium

Filed Under: Healthy Cooking Tagged With: cooking for arthritis, healthy cooking, honey chicken

Bruschetta Couscous Salad

May 12, 2013 by Admin Leave a Comment

My daughter loves bruschettta so I created this salad with all the components of bruschetta tossed with couscous. Absolutely fabulous and a favorite recipe in my new arthritis cookbook. I prefer using fresh mozzarella and basil in this salad.

Ingredients

Makes 8 (3/4-cup) servings

1 1/2 cups Israeli couscous
1/2 cup chopped red onion
2 cups cherry or grape tomato halves
1 cup chopped cucumber
3/4 cup small mozzarella balls or pieces (fresh mozzarella is best)
1/3 cup fresh basil leaves, torn into pieces or 2 tablespoons dried basil leaves
3 tablespoons olive oil
2 tablespoons grated Parmesan cheese
2 tablespoons balsamic vinegar
1 teaspoon minced garlic
Salt and pepper to taste
Instructions

1. Cook couscous according to package directions. Fluff with fork and cool.
2. In large bowl, combine couscous, red onion, tomatoes, cucumber, mozzarella and basil. In small bowl, whisk together remaining ingredients and toss with couscous mixture.

Nutrition Nugget: You know you are eating with nutrition when you have this colorful of a plate – each color providing important protective vitamins and nutrients.

Terrific Tidbit: If you want to reduce sat fat in this recipe, use shredded mozzarella instead of fresh mozzarella is higher in sat

Food Facts

Nutrients
Calories    224    kcal
Calories from Fat 34%
Fat    8    g
Saturated Fat    2    g
Cholesterol    10    mg
Sodium    36    mg
Carbohydrates    30    g
Dietary Fiber    3    g
Total Sugars    3    g
Protein    7    g
Dietary Exchanges: 1 1/2 starch, 1 vegetable, 1/2 lean meat, 1 fat

Filed Under: Healthy Cooking Tagged With: bruschetta couscous salad, healthy cooking, Healthy Eating

Almost Better Than Sex Cake

April 21, 2013 by Admin Leave a Comment

There is an original “Better Than Sex” cake so this is almost — as it’s my trim & terrific version — this easy all-time favorite is made with a cake mix, German chocolate, chocolate chips and an almond glaze.

Ingredients
1 (18.25-ounce) box yellow cake mix
2/3 cup plus 1-2 tablespoons skim milk
1/4 cup canola oil
2 eggs
2 egg whites
1 cup nonfat plain yogurt
1 (4-serving) box instant vanilla pudding and pie filling
1 (4-ounce) bar German chocolate, grated
1/3 cup semisweet chocolate chips
1/2 cup chopped pecans
1 cup confectioners’ sugar
2 teaspoons almond extract

Instructions
1. Preheat oven 350°F. Coat 10-inch Bundt pan with nonstick cooking spray.
2. In large mixing bowl, combine cake mix, 2/3 cup milk, oil, eggs, egg whites, yogurt, and vanilla pudding. Beat slightly, only until mixture is combined. Stir in grated chocolate, chocolate chips, and pecans.
3. Pour batter into prepared pan. Bake 40-45 minutes, or until an inserted toothpick comes out clean. Do not overbake. Cool 10 minutes, and invert onto a serving plate.
4. In small bowl, mix together confectioners’ sugar, almond extract, and remaining 1-2 tablespoons milk, mixing until well combined. Drizzle over warm cake.

Makes 16-20 servings

Food Facts

Calories               263        kcal
Calories from Fat              36%
Fat                        11           g
Saturated Fat      3             g
Cholesterol         20           mg
Sodium 267        mg
Carbohydrates   39           g
Dietary Fiber       1             g
Total Sugars        29           g
Protein 4             g

Dietary Exchanges: 1 1/2 other carbohydrate, 2 fat

Terrific Tip: Grate chocolate in the food processor — break the chocolate into small chunks and chop with the metal blade using on/off pulses.
When a recipe calls for almond extract be sure to use pure almond extract and not imitation — it really makes a difference

Filed Under: Healthy Cooking Tagged With: Almost Better Than Sex Cake, healthy cooking, Holly Clegg

Heavenly Yam Delight

March 31, 2013 by Admin Leave a Comment

This fall treat is a sweet potato version of a favorite layered dessert. The perfect sweet to make when you’re in a hurry, wonderful! If you enjoy pumpkin, you’ll love this treat and the sweet potatoes are loaded with important vitamins and nutrients.

Ingredients
1 cup all-purpose flour
¼ cup plus 2/3 cup confectioners’ sugar, divided
1/3 cup chopped pecans
6 tablespoons butter, softened
1 (8-ounce) package fat-free cream cheese
1 (8-ounce) container fat-free frozen whipped topping, thawed, divided
1 (29-ounce) can sweet potatoes (yams), drained
½ teaspoon ground cinnamon
¼ cup sugar

Instructions
1. Preheat oven 350°F. In large bowl, combine flour, ¼ cup confectioners’ sugar, pecans, and butter. Press into bottom of 13x9x2-inch baking pan. Bake 20 minutes. Set aside to cool.
2. In mixing bowl, mix cream cheese and remaining 2/3 cup confectioners’ sugar until creamy. Fold in ¾ cup whipped topping. Spread cream cheese mixture over cooled crust.
3. In mixing bowl, beat sweet potatoes, cinnamon, and sugar until smooth. Spread over cream cheese mixture. Top with remaining whipped topping. Refrigerate.

Makes 16 servings

Food Facts
Calories 205
Protein (g) 4
Carbohydrate (g) 33
Fat (g) 6
Calories from Fat (%) 28
Saturated Fat (g) 1
Dietary Fiber (g) 2
Cholesterol (mg) 1
Sodium (mg) 143
Diabetic Exchanges: 1 starch, 1 other carbohydrate, 1 fat

DOC’S NOTES:
When your white blood cell count is low, this will surely give you a lift. Remember your blood counts will normally only stay down for 4 to 7 days.

Filed Under: Healthy Cooking Tagged With: healthy cooking, Heavenly Yam delight, Holly Clegg

Easy Pot Roast

March 24, 2013 by Admin Leave a Comment

You can throw this roast in a low-temperature oven early in the afternoon, then go run errands and have dinner waiting when you get home! These few ingredients create a sensational gravy that’s great over brown rice or barley.

Ingredients

1 (4-lb) beef sirloin tip roast, trimmed of excess fat
6 cloves garlic, sliced or garlic powder
Salt and pepper to taste
1 lg onion, sliced
1 (10 3/4-oz) can condensed 98% fat free cream of mushroom soup
1 (16-oz) pkg baby carrots
1 sweet potato, peeled, cut into chunks
2 red potatoes, peeled, cut into chunks
Instructions

1. Preheat oven to 300° F. Cut slits in roast, stuff pieces of garlic throughout meat.
2. Season meat with salt and pepper. Spread sliced onion over roast, pour soup over onions.
3. Cover, bake 4 hours depending on size of roast. Add carrots and potatoes, continue cooking another hour or until meat is tender or you are ready to eat.

14 servings/serving size: 4 ounces beef, 1/2 cup vegetables
Food Facts

Calories 249
Protein (g) 29
Carbohydrate (g) 14
Fat (g) 8
Calories from Fat (%) 72
Saturated Fat (g) 2
Dietary Fiber (g) 2
Sugars (g) 4
Cholesterol (mg) 57
Sodium (mg) 254
Diabetic Exchanges: 1 starch, 4 lean meat

Terrific Tidbit: This recipe works well in your crockpot – leave it on low and cook all day.

Filed Under: Healthy Cooking Tagged With: easy pot roast, healthy cooking, Healthy Eating

Chopped Greek Salad

March 10, 2013 by Admin Leave a Comment

Leftover ingredients made an amazing chopped salad!

Ingredients
2 cups chopped fresh baby spinach
1 cup chopped peeled cucumber
1/2 cup chopped sun-dried tomatoes, reconstituted
1/4 cup chopped red onion
1/4 cup chopped avocado
1/4 cup crumbled reduced-fat feta cheese
2 tablespoons sliced Kalamata olives
1/4 cup chopped pecans, toasted
2 tablespoons lemon juice
1 tablespoon vinegar
1 teaspoon olive oil
Pepper to taste

Instructions
1. In large bowl, combine all ingredients except lemon juice, vinegar and olive oil. In small bowl, whisk together lemon juice, vinegar and oil. Toss with spinach mixture and season to taste.

Makes 5 (1 cup) servings

Food Facts
Calories 110
Calories from Fat 60%
Fat 8g
Saturated Fat 1g
Cholesterol 3mg
Sodium 198mg
Carbohydrates 8g
Dietary Fiber 2g
Total Sugars 3g
Protein 3g
Dietary Exchanges: 2 vegetable, 1 1/2 fat

Terrific Tip: Reconstitute sundried tomatoes, let stand in hot water 5 minutes, and drain.
Serving Option: Toss in grilled chicken or any leftover meat for an awesome main dish salad.

Filed Under: Healthy Cooking Tagged With: Greek Salad, healthy cooking, Holly Clegg recipe

Pina Coloda Brie

March 3, 2013 by Admin Leave a Comment

Incredible!!! Think of velvety rich Brie paired with Piña Colada ingredients for a fabulous mouth-watering tropical paradise. Try serving with gingersnaps.

Ingredients
1 (16-ounce) Brie
1 (8-ounce) can crushed pineapple, drained, divided
4 tablespoons light brown sugar, divided
3 tablespoons flaked coconut, divided
3 tablespoons chopped pecans
Instructions
1. Preheat oven 325°F.
2. Carefully remove top rind of Brie, cut Brie in half. Place Brie bottom in oven-proof baking dish, cover with about two-thirds of pineapple, 2 tablespoons brown sugar and 1 tablespoon coconut.
3. Replace top and sprinkle with remaining 2 tablespoons brown sugar and pineapple. Bake 10-15 minutes or until brown sugar is melted.
4. Meanwhile, toast remaining 2 tablespoons coconut and pecans, careful not to burn. Sprinkle with toasted coconut and pecans. Serve.

Makes 16-20 servings

Food Facts
Calories 176
Calories from fat 34%
Fat 7g
Saturated Fat 2g
Cholesterol 6mg
Sodium 260mg
Carbohydrate 27g
Dietary Fiber 0g
Sugars 12g
Protein 2g
Dietary Exchanges: 2 other carbohydrate, 1 1/2 fat

Spicy Advice: Did you know an easy way to cut brie is with dental floss?

Filed Under: Healthy Cooking

Chicken and Sausage Gumbo

February 17, 2013 by Admin Leave a Comment

A Louisiana favorite, chicken and sausage gumbo can be prepared easily and conveniently. Roux, the secret of good gumbo, gives it that nutty flavor and color without the fat. I use browned flour to create my roux. Serve over rice.

Ingredients

1/2 cup all-purpose flour
1 pound reduced-fat sausage, sliced in 1/4-inch pieces
2 pounds boneless, skinless chicken breasts, cut into pieces
1 onion, chopped
1 teaspoon minced garlic
1 green bell pepper, cored and chopped
2 stalks celery, chopped
8 cups fat-free chicken broth
1 (16-ounce) package frozen cut okra or fresh cut okra
1 teaspoon dried thyme leaves
1/4 teaspoon cayenne
Salt and pepper to taste
1 bunch green onions, chopped

Instructions

1. Preheat oven to 400°F.
2. Place flour on a baking sheet and bake 20 minutes, stirring every 7–10 minutes until a dark nutty brown color. Set aside.
3. In large nonstick pot coated with nonstick cooking spray, stir fry sausage over me¬dium heat until crispy brown, and set aside. Remove any excess fat and recoat with nonstick cooking spray.
4. Add chicken and cook, stirring just until starting to brown. Add onion, garlic, green pepper, and celery, cooking until tender. Add browned flour and stir continuously.
5. Gradually add remaining ingredients, except green onions. Bring to a boil, reduce heat, and simmer 30 minutes or until chicken is tender. Add sausage and green onions cooking about 5 more minutes. Serve over rice.

Makes 14 (1-cup) servings
Food Facts

Filed Under: Healthy Cooking Tagged With: chicken & sausage gumbo, healthy cooking Holly Clegg

Chicken Scampi

February 10, 2013 by Admin Leave a Comment

Cut the chicken into strips and toss with pasta and you have a super combination. I have always loved shrimp scampi and now you can enjoy the same flavor with chicken.

Ingredients
2 pounds boneless, skinless chicken breasts
1 tablespoon olive oil
2 tablespoons grated Parmesan cheese
1 tablespoon dried parsley flakes
1/4 teaspoon garlic powder
Salt and pepper to taste
1 tablespoon dried oregano leaves
3 tablespoons lemon juice
2 tablespoons Worcestershire sauce
Instructions

1. Combine all ingredients in shallow bowl. Marinate, covered, in refrigerator several hours or overnight.
2. Preheat broiler. Remove chicken from marinade, place in single layer in shallow baking dish or broiling pan. Broil 8 inches from heat, turning once, until chicken is done, 15 minutes.

Makes 8 servings
Food Facts

Calories 176
Protein (g) 35
Carbohydrate (g) 1
Fat (g) 3
Calories from Fat (%) 14
Saturated Fat (g) 1
Dietary Fiber (g) 0
Cholesterol (mg) 88
Sodium (mg) 146
Diabetic Exchanges: 4 very lean meat

DOC’S NOTES: You will find this dish to be light and easy on you gastrointestinal tract. Boiled plain pasta and dry toast is a good meal to try once your diarrhea is decreasing.

Filed Under: Healthy Cooking Tagged With: chicken scampi, healthy cooking, Healthy Eating, healthy recipe

Yam Chocolate Spice Bars

Honey Chicken and Broccoli Stir-Fry

Bruschetta Couscous Salad

Almost Better Than Sex Cake

Heavenly Yam Delight

Easy Pot Roast

Chopped Greek Salad

Pina Coloda Brie

Chicken and Sausage Gumbo

Chicken Scampi

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This week's Show:

Daily Quote; Wednesday, June 19, 2013

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Free courses from Frontline Learning for the unemployed

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Irene’s Articles

This and That About Super Bowl Sunday

If You Need a Laugh

The Self Improvement Radio Show

The Self Improvement Show Now on the VoiceAmerica Empowerment Channel 1 p.m. every Thursday

This week's Show:

Daily Quote; Wednesday, June 19, 2013

Inner Talk

Project Meditation

Honesty: You Better Believe It

NAB “The Honesty Experiments: Incorrect Change” TVC – AdNews

From Kira Newman’s “Favorites” Watch this if you want to smile.

News and Other New Stuff

Book Reviews

Irene’s Articles

The Self Improvement Show Now on the
VoiceAmerica Empowerment Channel
1 p.m. every Thursday