Taco Night!

Taco night is a popular night in most households.  For mom, it’s an easy dinner to whip up. For kids, it’s fun to create your own meal and eat with your fingers!  There are a few things that can help turn your regular taco night into a “healthified” taco night.

Taco tips:
-Choose whole grain tortillas: I like Stacey’s organics @ Gateway Market or Trader Joe’s has some nice varieties. 
-Ground beef: good-93%, better-96%, best-grass fed ground beef (I buy from Wallace Farms)
-Choose 2% cheese or better yet omit all together
-Make your own refried beans by mashing up black beans
-Salsa is a wonderful condiment so nothing to change there however you can use fresh tomatoes for a low sodium option
-Diced avocado for a healthy fat addition

Enjoy!
What is your favorite item to top a taco with? J would say Cholula!

Until next time…
look good, feel good, do good
Sara B.

Nacho Casserole

this may not sound like a healthy recipe but with a few healthified options these nachos are packed with fiber rich beans, protein packed chicken breasts, antioxidant bursting tomatoes (salsa), calcium loaded cheese, and oh-so-good for you fats from avocado

Nacho Casserole

Ingredients:

6 ounces baked tortilla chips (I uses less to healthify OR you can make your own)

2 C cooked shredded chicken

1 can black beans, drained and rinsed

1 C jarred salsa (my mom used 1/2 C salsa and 1 C spaghetti sauce)

1 C 2% shredded Mexican cheese

4 scallions, trimmed and thinly sliced (optional)

I added green bell peppers slices for more veggies!

avocado slices (optional, but add some great healthy fats!

Instructions:

Heat oven to 350F. Line bottom and sides of 13x9x2 baking dish with chips. Scatter chicken and beans over the chips. Spoon salsa over the beans and top with cheese and scallions. Bake at 350F for 15 minutes until heated through and cheese is melted. Serve!

Nutrition per serving (serves 6): 282 calories, 6g fat, 19g protein, 37g carbs

Until next time…

look good, feel good, do good

Product Reviews – Kashi Pizza & Ezekiel 4:9 Tortillas

Product reviews
Kashi’s Frozen Pizza


As I perused the aisle of the Health Market at Hy-Vee the other day I spotted these Kashi frozen pizzas for sale. I do love Kashi products so I thought I would give it a try… I’m a sucker for a sale.

the description sounds delicious!


Although this pizza actually looked like the pizza on the box with spinach, onions, red peppers, and feta galore….it may have actually tasted more like the box too 🙂
so that may be a little harsh, but overall I will not plan on purchasing again. It didn’t really satisfy J and I for dinner although it pairs nicely with a side of veggies.
Price: about $5.99/pizza

Ezekiel 4:9 Sprouted Grain Tortilla
another favorite of mine…Ezekiel products….love the bread!
While I was at Whole Food in Omaha the other week I discovered these….
fabulous ingredient label…no HFCS, partially hydrogenated oils, or even sugar here!


Although, J and I enjoyed their nutty flavor and health benefits over regular tortillas, they tend to be a little brittle and fall apart when wrap up.
I will probably stick with my go-to brand for whole wheat tortillas, Stacey’s Organics.
Until next time….
look good, feel good, do good

Quesadillas

Update your traditional quesadilla recipe with these “healthified” changes

Tortilla – use whole wheat tortillas. Check ingredients…..NOT a brand with enriched wheat flour and NOT a brand with partially hydrogenated oils.
My favorite brand is

Cheese – Choose a reduced fat variety. I go with 2%. Opt for shredded instead of block cheeses as you tend to use less.

Beans – Choose to make this a vegetarian meals by using black beans instead of ground beef. You can puree the beans for a creamier addition.

Greek yogurt – instead of sour cream. Greek yogurt has less fat and calories and more protein! I choose Fage 0%.

Salsa – load up, great veggie source.

Sara B News: 24 Day Challenge informational meeting November 17th @ 7pm in Iowa City and November 22nd @ 7pm in Waukee. Ask me about details. Come enjoy samples and get all your questions answered. Lose 10lbs by Christmas….what are you waiting for!?
Until next time…
look good, feel good, do good

Back to School Recipes & B-Day Fun with the Family

On Thursday I did another presentation at Continental Western Group on “Back to School the Healthy Way.” The focus was on why it is important for kids to eat healthy, how to pack a healthy lunch, and lunch time makeovers.
Of course, there were food samples! The idea behind the samples is they are all easy recipes with minimal ingredients that can be prepared by both a parent and a child (some may need supervision).

Pizzadillas
from kidshealth.org
Ingredients:
4 whole-wheat tortillas (8 inches) – I use Amy’s Organics
2/3 cup fresh or frozen spinach, finely chopped
2/3 cup 2% mozzarella cheese, shredded
1 cup marinara sauce (store-bought or homemade)
Cooking spray

I found this marinara made in Coralville, Iowa at the Coralville HyVee
Instructions:
Lay 2 tortillas on a flat surface. Divide spinach and cheese between the tortillas.
Top with remaining 2 tortillas.
Place skillet over medium heat. Lightly coat pan with cooking spray.
Gently slide 1 pizzadilla into the pan and cook until light golden brown on one side (about 1-2 minutes).
Using a thin spatula, gently flip over the pizzadilla and cook for 30-60 seconds more or until cheese is fully melted.
Remove pizzadilla and cut into triangles. Repeat with remaining pizzadilla.
Serve with marinara sauce for dipping.
You can wrap and refrigerate leftovers to take to school for lunch.

Strawberry Bars
loosely adapted from kidshealth.org

Ingredients:
1 c white whole wheat flour
1 c rolled oats
1/4 c butter or margarine, softened
1/4 c unsweetened applesauce
1/4 c light brown sugar
1/4 tsp baking powder
1/8 tsp salt
3/4 c strawberry jam – make sure it is a product that does not contain high fructose corn syrup
3/4 c sliced fresh or frozen strawberries
Instructions:
Preheat oven to 350° F.
In a large bowl, mix everything together except the strawberry jam and strawberries.
Measure out 1/2 of this mixture. Leave the rest in the bowl, and set it aside.
Take the mixture and press it into the bottom of the greased pan. You can use your hands or a spoon. Make sure you cover the entire bottom of the pan!
Using a large spoon, spread the strawberry jam on top of the mixture in the pan. Follow with the strawberry slices. Spread it evenly all over.
Take the mixture that was left in the bowl, and spread or sprinkle it over the strawberry jam. Press it down lightly.
Bake for 25 minutes. Remove the pan from the oven, and allow it to cool for at least 15 minutes.
Cut the bars into 12 squares to eat and share!


Each participant got their own sack of samples!
I also sampled Banana Roll-ups.
Birthday fun with the family!
Mom and Dad had us kids over for cake and homemade ice cream. Mom created another cake masterpiece! It’s a baby stroller 🙂

Peyton looks guilty….is that chocolate on the side of her mouth?
Emmerson tried teaching Peyton how to start a race
it seems she left her in the dust

“Wait for me Emmerson!”

“oh my, a camera….how do I look?”

Jazz (my parents and I’s little sister from Big Brothers/Big Sisters)


Emmerson catching a ride from J

I love family time!
Until next time…
look good, feel good, do good

Banana Roll-Ups

These have become a household favorite for J and I. We have them for a quick breakfast before a bike ride or a midnight snack to satisfy our sweet tooth.
Banana Roll-Ups
modified from Clean Eating Magazine

Ingredients:
1 8 oz pkg low fat cream cheese
2 T pure maple syrup or honey
1/2 tsp cinnamon
1/2 tsp nutmeg
cooking spray
2 large bananas, peeled and sliced lengthwise
4 whole wheat tortillas
Topping (optional):
banana, sliced horizontal
1/4 C fresh mint
1/4 C maple syrup
OR
dollop of cream cheese mixture
Instructions:
In mixing bowl, combine cream cheese, maple syrup, cinnamon, and nutmeg. Blend well.

Heat skillet and coat with cooking spray. Spread 1 T of cream cheese mixture on each tortilla. Layer the sliced bananas inside tortillas and roll up.

Place in skillet and cook 2 minutes per side or until tortillas are turned a golden brown and crisp. Remove from pan and keep warm till serving.

Topping:
Heat additional banana slices in skillet for 1 to 2 minutes per side. Top roll ups with banana, mint and syrup.

Nutrition per roll up: 180 cals, 7g fat, 24g carbs, 6g prot

Until next time…
look good, feel good, do good
https://davissportsnutrition.com/