With another year upon us, I am continuing to focus on eating healthier, with positive side effects of feeling better, having more energy and the biggie: weight loss at a healthy pace. There are lots of little things I am trying: putting my fork down in between bites, not eating in front of the t.v. (I don't think about how much I am eating), watching the portion sizes I put on my plate and not going back for seconds and working especially hard at not nibbling while preparing meals. I am trying to get to bed at a regular time so that I get up and exercise BEFORE I start my day. If I don't exercise first thing, the odds are that I won't exercise at all.
My 2008 New Year's resolutions are 2 that I failed to make happen in '07: add more fish to our diets and make a variety of lower fat salad dressings. I will let you know if I keep up on trying these 2 resolutions. So far, not so good.
The following recipes are not no-fat, but lower fat, and boosting the flavor of the foods themselves.
Mediterranean Ham and Cheese Wrap
Yield: 4 servings
¼ c low or no fat mayonnaise
4- 8” whole wheat flour tortillas (I like the Buena Vida brand)
4 red leaf or romaine lettuce leaves
4 slices lean ham (I like the Ol’ Farmers brand)
4 slices lower fat Swiss cheese (such as Alpine Lace)
Optional: add one or more of the following:
½ c sliced roasted red peppers**
½ c sliced roasted onions**
½ c sliced roasted tomatoes**
¼ c sliced black olives
½ c sliced marinated artichoke hearts, well drained
Mix the mayonnaise with the milk, Italian seasoning, black pepper and garlic powder. Spread down the center of each of the 4 whole wheat flour tortillas. Layer the lettuce, ham and then cheese on top of the mayonnaise. Place optional ingredients down center of wrap and roll closed. Place seam side down.
Serve with fresh sliced oranges and a glass of milk.
** recipe included
Roasting brings out the natural sweetness in vegetables and intensifies their flavor.
Vegetables of choice cut into bite size pieces
1 tsp olive oil for every cup of cut up vegetables
Seasonings of choice such as rosemary, basil, parsley, marjoram, salt and pepper
Toss cut up vegetables with oil and seasonings.
Spread vegetables in a single layer on a cookie sheet. Roast according to the following chart, stirring half way through the cooking time:
20 minutes: Tomatoes, summer squash, eggplant, broccoli
30-45 minutes: onions, peppers, winter squash, garlic, Brussel sprouts, cauliflower
60 minutes: potatoes, carrots, beets, pumpkin, turnips
Roasted Veggie Ideas:
Yield: 4 servings
1 avocado, peeled and chunked
Stir the avocado and yogurt together. Stir in vegetables and season with salt and pepper and optional fresh cilantro.
Serve alongside eggs at breakfast, spread on a wrap or serve with your favorite Mexican dish.
Questions or Comments: