Double Chocolate Chip Cookie-With Hidden Benefits!

Most may not believe it, but my son HATES vegetables. He fights me on anything that looks like I spent any time on it(ya know, beautiful pizzas, lasangas-you name it-if I put effort into it, he won't touch it). So today I decided to get creative. What kid doesn't like cookies? My son loves cookies. So... what can I sneak in a cookie to give him some healthy stuff and he never be the wiser? Zucchini!! Perfect blender into a lot of baked goods: breads, cookies (as in this case), brownies, even in sauces and casseroles if your kid will eat those things. You won't taste it, you may see it but it doesn't effect the taste at all. My goal today was to make a cookie that #1-he would eat, #2 was relatively low in sugar #3 healthy all around for everyone. And the Double Chocolate Chip Cookie was born:



Here is what you'll need:

• 2.5- 3 scoops chocolate casein protein powder
• 4 oz. unsweetened applesauce
• 1/2 cup dark chocolate chip morsels
• 1 whole omega-3 egg
• 2 egg whites
• 1/2 cup stevia cup for cup (4 baking)
• 1 large zucchini, finely grated (should grate to 2 cups)
• 1/4 cup cocoa powder
• 1/2 tsp baking soda
• 1/4 cup whole wheat flour OR 1/4 cup old fashioned oats ( I used wheat flour)

1. Preheat oven to 325
2. mix all the dry ingredients together
3. mix all the wet ingredients together and mix well
4. incorporate the dry ingredients to the wet and mix well-the mix may seem dry until you add the zucchini
5. incorporate the zucchini and chocolate chips
6. place on a sprayed cookie sheet in rounded large spoonfuls
7. bake for 15-20 minutes or until firm but not hard to the touch
8. Cool to a wire rack and enjoy!

Makes approx. 16-18 cookies

Per cookie

Calories: 73

Fat: 2g

Sugar: 4g

Protein: 5g

Fiber: 1g

Carbs: 8g

Lip Smackin' Mac n' Cheese

I don't know about your kids, but my kid LOVES macaroni and cheese. Especially the kind that comes out of that horrible blue box... you know the kind, powdered cheese, white pasta. UGH... it makes me sick to think of it. BUT I will be the first to admit that I have fed my son that and I feel very bad about it. Recently I decided to just quit buying it for him. I HATED giving him that unclean food and I just felt guilty. The other day while rummaging through my cabinets trying to figure out something that would please his palate.. I had a thought. Maybe I can make him Mac and Cheese, but without adding Velveeta ( I don't allow it in my kitchen, lol), powdered cheese and whatever other chemical compounds that come in those prepackaged devils.
I set to work... and here is what we ended up with:



Looks pretty good to me..

Here's what you'll need:

• One serving smart taste rotini pasta (or whole wheat pasta of choice)
• 2 slices Deluxe American cheese (NOT the cheese "Product" but actual CHEESE)
• Milk of choice to help mix and make creamy (I used whole-would use unsweetened almond for myself)
• Pinch of salt, to taste

1. prepare pasta according to package directions in a medium saucepan (It takes ten minutes I admit)
2. drain pasta and return to pan
3. top with hot pasta with the cheese slices and let melt slightly.
4. start stirring until it starts to mix, add a little bit of milk gradually.
5. Serve, guilt free!

**At first the cheese may kind of ball up, that is what it did to me and I panicked. Continue to stir it, it will melt and mix rather well. The taste is great! There should probably be about 2 servings for a 2-3 year old.

The One Man Show

It's been one of those days...the weather, I think, must be playing tricks on me. Here I am in my kitchen craving some serious CC (aka clean comfort) food-yup, I just made that up, I think I will go with it. What I really want is warm gooey chocolate chip cookie. Ugh... what a waistline wrecker! So, as always.. the wheels start turning.

CC food delivered! What I like about this particular recipe is it serves for 2 cookies only. Meaning I can't go crazy and eat an entire dozen... no comment on how I know I lack the self control. What I also like about it is I didn't add protein powder, I didn't try to make it a protein bar in a cookie or do anything too crazy. I wanted to emulate a cookie, ya know-like Mom used to make when nothing stuck to your butt like crazy glue.  Let me say, it turned out puuurrrffeeecct. The recipe is actually Gluten-free, which is cool if your into that sort of thing and it takes less than 5 minutes to put together... now only if the oven warmed up that fast.. ahh.. the hardships..

Here's what you'll need:

• 1/4 cup old fashioned oatmeal, mashed and "milled" by hand ( just put it in a baggie and mash with your fingers until it's about half oat "flour"-it doesn't take long and is not hard)
• 1/2 serving-about 7g or 8 morsels of dark chocolate chips
• 1 tsp spray butter (the maybe not quite squeaky clean part)
• 1 tbsp stevia for baking (food pyramid has it)
• 1 tbsp egg substitute
• 1/4 tsp vanilla
• 1/4 tsp baking powder

1. preheat oven to 350
2. in a small bowl mix the oat flour/oatmeal with the baking powder (or leave in the bag and spare a dish)
3. in a small bowl mix the stevia and butter, then add the egg and vanilla-mix to combine
4. add the flour mix to the egg, stevia, butter mix and stir to combine (may be slightly thin-that is ok!)
5. add the chips and mix
6. Place on a sprayed cookie sheet in 2 spoonfuls, may need to shape a bit and bake for 8-10 minutes until slightly firm to touch but not browned
7. Eat and be happy!

This IS a dessert and is not to be considered a free food, but sometimes you just NEED a little treat. No reason why you can't do it in the CC food fashion!

Peanut Butter Cookie Monster!

I don't know about you but I am CRAZY for peanut butter. Give me peanut butter and I give you a happy girl. As much as I love it, I don't necessarily love the fact that I can only have 2 tbsp per serving and that little serving packs around a whopping 190 calories and 16g of total fat (only 2 saturated). So I am aware of the need to portion control... even though it can be so HARD! This evening I was in the mood for some peanut butter... and then a cookie sounded pretty darn good too... doom awaits?Ah hah, Peanut butter cookies! Start looking around my kitchen and here's what happened:

Isn't it beautiful? At only 60 cals, 4g of fat (1 sat), 4g of carbs, 5g of protein and 1g of fiber it sure looks beautiful to me. I will admit to making two batches trying to get it just right and combining the ideas that generated from each batch to make the final recipe. If I make anymore it just...won't be good. So.....

Here's what you'll need:

• 6 heaping tbsp of all natural peanut butter (or 3 heaping large spoonfuls)
• 1 scant cup of Stevia in the raw (stevia for baking)
• Generous 1/8 cup egg substitute
• 1 scant scoop of french vanilla creme Optimum Nutrition Whey

1. Preheat oven to 350
2. mix all the ingredients together
3. form into balls and place on a pre-sprayed baking sheet (makes 12)
4. take a fork and run it through a bit of whole wheat flour (1 tbsp for the whole batch)
5. press down to make the crisscross (it may stick a bit)
6. bake for 8 minutes or so
7. Cool and move to a cooling rack

That's it and it's that easy! Enjoy guilt FREE!

Chicken Chili for the Healthy Eating Soul!

We've had quite the cool front hit my little town the last few days! Definitely got me craving some good ol' comforting chili. There are sweet potatoes in this chili and although that is kind of a weird addition traditionally, it is so good! Mine was not very spicy, so if you like a little more heat you can add cayenne or maybe some chili sauce, hot sauce, etc. I also cut down quite a bit on hands on time by microwaving the sweet potatoes instead of baking them, we all love dinner in under an hour! Hope you like!

Chicken Chili (adapted from Musle and Fitness Hers)

10 oz. precooked, diced chicken

1 15 oz. can red no salt added kidney beans, drained and rinsed

1 lb sweet potatoes, cooked and cut into 1 inch chunks

2 cloves garlic, minced

1 1/2 cup low sodium chicken broth

2 tsp worcestershire sauce

2 tsp ground cumin

1 tbsp chili powder ( I ended up adding a bit more)

1 cup fresh or frozen corn

5 oz. onion, diced

Wash and wrap sweet potatoes in plastic wrap (or buy prewrapped) and microwave together for 8 minutes. While those are cooking cut up your onion, garlic and chicken.

Next put half of the beans in a blender or food processor and puree until smooth.

Cut up your sweet potatoes into 1 inch chunks

Take a large skillet and spray with olive oil cooking spray. Heat the skillet over medium-medium high heat and saute the onion until slightly browned and transulcent.

Add the garlic and remaining seasonings and saute for 3 minutes or until fragrant

add in the remaining ingredients and bring to near bowl and then decrease heat to simmer, covered for 30 minutes.

nutritional facts per serving (serves 5)

calories 250, fat 2g, sat. fat 0g, sodium 627mg, carbs 37g, fiber 7g, sugars 7g, protein 20g



Southern Girls and Their BBQ!!

Have you ever noticed that there aren't very many healthy or clean BBQ recipes? I went to my local Wal-Mart today to find ( because surely WALMART had one) a low sugar, low carb, low calorie BBQ sauce- because, well,-BBQ sounded pretty darn yummy to me at the time. Boy was I disappointed! I didn't find a single sauce that fit the bill to a T. The one that I ended up going with is actually made right here in my hometown so kudos to local business, Head Country BBQ! Of all the sauces that I looked at (and I looked at several) their sauce had the least amount of sugar (5g per 2 tbsp-compared to 15g per 2 tbsp in some) and the least amount of carbohydrates. So next time your buying BBQ sauce, kindly turn the bottle over and LOOK at the label. Remember, start at the serving size (2 tbsp!) and then continue. 15g of sugar in 2 tbsp of BBQ sauce is more than what 2 Back to Nature chocolate chip COOKIES contain! But here I was with an itch I just had to scratch, BBQ sauce in hand-off I went, and here's what came of it:

BBQ Chicken Sandwich!!

 It was YUMMY!! Very satisfying way to enjoy BBQ without the guilt.. and that's what we're all about over here.. :)

Here's what you'll need:

• 3-4 oz. diced cooked chicken, shredded
• 2 tbsp (one individual packet) head country original BBQ sauce
• 1 tbsp heinz reduced sugar ketchup
• 1 tsp chili powder
• other spices to taste
• 1/8 cup chopped onion, optional
• 2 slices tomato cut up, optional
• spicy brown mustard, optional

1. Mix all ingredients in a bowl until well combined
2. cook on a well sprayed skillet over medium heat until all is heated through
3. serve on a toasted whole wheat bun or open faced ezekiel bread!

Enjoy some good ol' clean southern BBQ!

We Have A Trend! Chocolate Casein Crepes!!

The other day I posted Protein Pancakes and today I'm bringing in the Casein Crepes. I must be craving breakfast...or 4th meal.. or maybe any meal! There's nothing like breakfast (with chocolate..)for dinner and well..maybe dessert. Check it out:



You can't tell me that doesn't look good!

Here's what you'll need:

• 1 scoop chocolate (or vanilla-whatever you want) casein protein powder
• 1/2 cup egg substitute, beaten or shaken
• generous 1/4 cup Unsweetened almond milk
• 1/4 tsp baking powder
• 4 tbsp nonfat plain greek yogurt
• 2 tbsp sugar free maple syrup 

1. Preheat a well sprayed skillet to medium
2. add all the ingredients except greek yogurt and maple syrup to a bowl
3. mix until well combined and slightly thick
4. pour onto skillet (should make 2 good sized pancakes)
5. Cook on each side until done (it may be done quickly-watch them so they don't get dry)
6. arrange on plate side by side and top with 1 tbsp sugar free syrup, spreading to edges with knife (or if your me, finger)
7. put one large dollop of Greek yogurt on each pancake and spread to edges
8. top again with a little bit of syrup
9. roll up and top with any remaining syrup
10. Enjoy!!!!

Don't Look At Me Like That! Flour Free Protein Pancakes!!

Today's post is dedicated to a dear friend of mine. My friend (who will remain nameless b/c I am not sure she would like me calling her out in front of everyone-but you know who you are) is currently on a awesome quest to lose about 50 pounds. Her diet calls for no pasta, no bread- pretty much no flour. We were talking the other day and I start pulling up some of my clean recipes for things. She graciously took them but she was kind of looking at me like I was talking gibberish, crazy talk ( I still love you though!). SOO... being the helpful friend I am I have decided to post a flour free, but still pretty darn good pancake recipe! This recipe Is different than my signature protein pancake recipe (and the lucky few that have that recipe will notice a few things missing) but I want to prove that you don't need those things to make it good. So, introducing-Greek yogurt stuffed protein pancakes!

Here is what you'll need:

• 1 scoop Optimum Nutrition French Vanilla Creme Whey
• 1/2 cup Fage 0% Greek Yogurt (Plain)
• 3 tbsp blueberries, or strawberries or banana (whatever fruit you'd like or none at all-your choice)
• 1/4 cup egg substitute, shake it up first
• 1/2 tsp baking powder
• Unsweetened Almond Milk, MAYBE 1-2tbsp
• Spray butter
• sugar free maple flavored syrup

1. Preheat a well sprayed nonstick skillet to medium
2. mix 1/2 the yogurt and egg whites together
3. add the protein powder and baking powder
4. mix-IF the batter seems too thick then add a little almond milk
5. pour onto hot skillet, should make 2 medium sized pancakes
6. while they are cooking on the first side mix the remaining yogurt with the berries, set aside.
7. flip the pancakes and cook (don't overcook or they will be too dry, they will be done very quickly so watch them)
8. Pull the pancakes off the skillet and top one with the yogurt/berry mix and top that with the other pancake and mash down a bit. Spray the butter on top and use the sugar free syrup!
9. Enjoy!!

** my pancakes were a LITTLE dry- maybe a little more egg sub or cooking a little less time. Just keep it in mind!**

Slow your roll...CherryBerry

A Note on Cherry Berry-

Our town recently opened a Cherry Berry Yogurt Bar! This is a wonderful addition to our economy! I want to caution everyone on over consumption of the yogurt at Cherry Berry. The Cherry Berry Company calls this yogurt “healthy” and while it does have active cultures like any regular yogurt and is made with skim milk, if you look at the second ingredient in their “healthy” mix, the trouble begins. Sucrose, I.E. SUGAR is the second (therefore the 2^nd most abundant ingredient in the yogurt) if you go a little further you see corn sweetener and corn syrup solids, which, surprise! is SUGAR.  Here is a nutritional label for ½ cup found on www.cherryberryyogurt.com/facts :

Let’s dissect this label, so we start at the calories-Wow! 90 Calories that’s not bad at all, right? Look down. This has 20g of carbohydrates, 13g of which are from sugar, in a HALF CUP (or 83g-which is probably LESS than half a cup).  Get out a measuring cup and LOOK at that serving size. Does that look like your bowl when you go?? NO? How much more do you eat than that?? 2 servings? 3? Start doing the math and before you know it, you have 300 calories, over 60g of carbs and nearly 40g of sugar. That doesn’t even count the toppings that you may have added. It doesn’t matter how you dice it, with active cultures or not, sugar is sugar and is very damaging to your health.
I am not saying don’t go, we all like a sweet treat occasionally! I am saying keep in mind that even though the yogurt is touted as “healthy” it is NOT a “free” food and just like any other dessert, should be enjoyed responsibly!

In Good Health,

Liz Jackson, Jackson Nutrition

The Other Love in My Life-Walking the walk!

By now you all know that I have an obvious food... problem. I love food, of the tasty and healthy variety of course. But I also have another...problem (he he..) that I am just as passionate about, which is WEIGHT LIFTING! I am an avid exerciser and I'm not talking about the girl that gets on the treadmill everyday and walks at a leisurely pace. I tell people all the time that, (in my opinion), the best "bang for your buck" body changer is lifting weights.  Obviously there are other things to do but the benefits of lifting weights are many! Bone preservation, healthy lean muscle tissue (the ones you see AND the ones you don't) and of course the awesome physique you sculpt lifting all those weights are just a few! Not to mention the extra calories you burn for every pound of muscle on your frame! My philosophy-go big or go home, lift more than just a 3 or 5 pound dumbbell PLEASE! If your not challenging yourself you are not changing, period.
I thought you all might like to peek into some articles I have written for fun, mostly. Enjoy!

 http://www.figureandbikini.org/a/25/Lift-Like-a-Girl

http://www.figureandbikini.org/a/28/Real-Girls-Arent-Afraid-of-Sissy

I realize this isn't food, but I wanted to show that even though I cook a lot I am "walking the walk" of what I say. I'm not like a Doctor who is 30 pounds or more overweight himself telling YOU to lose weight. I am fit because I practice what I preach,  working hard to stay fit and eating a healthy diet!

We Can All Use a Few Tips!

My poor kitchen is suffering a horrible abuse. KITCHEN NEGLECT. I hate being so busy that I don't have time to cook anything new and excited to share with everyone.
SO... I thought I would share a few tips to try next time your baking for your family. We all have kids, kids love cookies, cakes, anything with sugar, fat and loaded with calories. Do you find yourself reaching for the premade mixes for cookies and cakes? We all find ourselves in that situation at least once or twice.

Most mixes call for oil, whole eggs, butter, all things loaded down with fat (not that all egg fat is bad, because it's not, but another time). Here are my top 3 things that I do to cut calories and fat in a hurry-

1. omit all the butter/oil and use natural unsweetened applesauce (4oz. for every 1/2 cup)
2. If a recipe calls for 2 eggs I will use 4 egg whites OR 1 whole egg and 2 egg whites
3. If I can I will use my own chocolate chips (on cookies) and wait until I have got the dough on the cookie sheet before I place 4 chocolate chips in each cookie, automatic portion control! Each cookie gets the same chocolate chips and you can usually get by with 2 servings of morsels for a 1 dozen batch-cutting way down on a typical 1 cup or 1/2 bag in usual recipes.

Just by omitting butter/oil you can slash over 600 calories off a recipe. Little changes like that make a BIG difference!


Happy and healthy cooking!
...hope I get some time to get back into my kitchen soon!

Who Gave Me the Munchies??!!?!-new variation added!!

As I sit here at my computer diligently typing away a program for my newest client I am struck with the worst thing... the MUNCHIES! Ya know, the nothing can quite satisfy, unable to put your finger on it kind of snackin' mood. I tried to ignore it, I really did. I suppose I am weak this evening, I'm blaming the impending weather change... this can't be MY fault. Off to my cupboard I go..
Let's see.. almonds, crunch fix, safe...IF I can stop at a handful-(when does that ever happen?). Hmm... my son's lemon cookies..ahh.. I can only eat 2.. no-not worth the calories. Pita chips?..no. GRRR I can feel the frustration starting right where it started, in my belly! ...stupid weather.
On to the freezer.. Vitatop muffin, no... I need crunch! Hey...WAIT.. Frozen Edamame..hmmm...  Not exactly crunchy...yet. I can eat quite a lot of it... AH! and I've got it and here it is for you! The perfect snack without OD'ing on fat (even the GOOD kinds), carbs, or sugar.

Spicy Roasted Edamame

Here's what You'll Need:

• 1/2 cup to 1 cup fresh or frozen Edamame (thawed)
•  1/2 tsp basil
• 1/2 tsp sea salt (for the salty!!)
• 1/2 to 1 tsp chili powder
• 1/4 to 1/2 tsp ground cumin
• 1/8-1/4 tsp paprika
• 1/2 tsp garlic
• 1/4 tsp celery salt, (optional)
• Extra virgin olive oil cooking spray

These spices are VERY taste dependant. If you want really spicy do red peppers, and more chili/paprika etc.
If your going for salty then do your thing.
If your making this for more than one just adjust accordingly, you really can't go wrong.
Be creative!!

1. Preheat oven to 400
2. combine all the spices in a bowl
3. spray the edamame with olive oil cooking spray, not too heavy-just to coat
4. pour the edamame in the spice bowl and toss to coat well
5. bake at 400 for 15-17 minutes (or longer to get them as done as you want) in a single layer
6. let cool or serve them hot
7. put any left over in the fridge

Stats:
Per 1/2 cup serving
100 calories
total fat 3g (sat 0g)
carb 9g
fiber 4g
sugar 1g
protein 8g

I love this because it's so customizable!! Healthy and happy snacking!!

facebook.com/JacksonNutrition

A variation recipe!

• 1 tbsp olive oil
• 2 cups Edamame
• granulated garlic, to taste
• sea salt, to taste
• 1 tsp chili powder
• 1 serving grated parmesan cheese

1. Thaw the Edamame and pat dry
2. add the Edamame and olive oil to a bowl and toss to coat
3. add spices, tossing to coat
4. preheat oven to 410 and bake for 10-12 minutes
5. stir and bake again for 10 minutes-watch to prevent burning

YUMMO!!