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Blue Cheese Dressing


I hardly ever eat iceburg lettuce, but once in a while I crave a wedge salad with blue cheese and little salty bits of bacon. Not real diet friendly, and commercially prepared “lite” dressings are barf worthy.

Commercially prepared dressings vary from 70-180 calories per serving – that’s a two tablespoons, folks.

I managed to make one that is really good, and a quarter cup was under 60 calories. Hello, double the serving size and half the calories (and fat). Clippity, clop, clippity, clop, clippity, clop…that’s me dancing on the table.

The trick? Greek yogurt. Give it shot:

¾ c. lowfat Greek yogurt
¼ c. 1 percent milk
1 tsp. Dijon Mustard
¼ tsp. thyme
½ small clove garlic
Salt to taste
1 oz. Reduced-fat blue cheese crumbles

Makes one cup

Mix together yogurt and milk until you reach the consistency you like. Add all the ingredients except blue cheese. After all ingredients are thoroughly incorporated, add a small portion of blue cheese and squish it around with a fork to incorporate into the dressing. Fold the rest of the blue cheese crumbles into the mixture and enjoy.

Nutritional information:

The entire cup: 233 calories, 10 grams fat, 10 carbohydrates, 28 grams protein
½ cup 117 calories, 5 grams fat, 5 carbohydrates, 14 grams protein
¼ cup 58 calories, 2.5 grams fat, 2.5 grams carbohydrates, 7 grams protein


Asian Steamed Shrimp





1 pound raw shrimp
1/2 cup low sodium soy sauce
1 T minced fresh ginger
1 clove minced garlic
1 T raw sugar
1 t Truvia
2 T orange champagne vinegar
1 T Tonkatsu sauce
fresh spinach
fresh pea pods
fresh mushrooms

mix soy, ginger, garlic, sugar, Truvia, vinegar and tonkatsu sauce. Heat in microwave or saucepan until sugar disolves. reserve 1/3 of liquid.

Layer shrimp on bottom of steamer and vegetables on top rack of steamer. Pour liquid over both layers. Steam for 5-8 minutes. Serve over rice and pour extra liquid over mixture. Let the feast begin.

The Last Supper?

Okay, so maybe the Last Supper flares with drama, but I have a feeling this may be the last caprese salad of the season. My tomatoes and basil are fading fast. Oh, how I dread to see them go.

If you still have access to these fresh ingredients, don’t miss out.

Fresh mozzarella
Olive oil
Balsamic vinegar
Salt and pepper

Slice up all the ingredients and serve on a large plate. For an added zing, place the tomatoes on a bed of spicy greens. Drizzle with vinegar and oil, sprinkle with salt and pepper and guard your plate.

New Eats


Okay, so I know this isn’t a very appealing photo. A half-eaten meal isn’t going to thrill anyone, but I started scarfing it down and then realized I might want to share what I made.

I bought beets in Pearl Market today. I cut off the green tops and sauteed them in a little olive oil, garlic, onion powder, red chipotle powder, smoked paprika, toasted onion powder, salt and pepper. I feared that the greens would be too strong or bitter since they looked pretty big and tough. Man, was I wrong – yummo. In another pot, we added the sliced beets and tossed in a can of mandarin orange slices (without added sugar). We simmered until tender. We means I need to give my hubby credit for the beet/orange concoction since he tried it once before. Again, yummo. Coupled with a grilled chicken breast, and it was a bona fide feast.

I will say the men in the house skipped the greens and opted for a chicken sandwich, complete with white bread and bacon, but I didn’t covet their plates or the clogged arteries in the making.

Fall is a perfect time to try some new veggies. What are your favorites?

Greek Omelet





1-2 tsp. olive oil
4-5 mushrooms
3 egg whites
1 whole egg
1-2 oz FF Feta
4 chopped cherry tomatoes
Salt and pepper to taste
Greek seasoning

I came home tonight starving so I knew I needed something quick and easy for dinner that was packed full of protein.

I’m extremely blessed that I have spinach already in my garden that somehow made it through the winter, which provided just what I needed to make a yummilicious omelet. My chives are already thriving so I tossed in some of those, too.

I sautéed the spinach and mushrooms in a teaspoon of olive oil while I whisked the eggs with the seasonings and the chives. I added a splash of water to add in the fluff factor.

Over low heat, I poured the eggs into the pan coated with a teaspoon of olive oil and covered the pan to allow the eggs to set. Once the egg mixture was dry and bubbly on top, I flipped them in the pan and added the spinach mixture and the feta, and covered the pan to let it melt.

Nutrition: 239 calories, 31 grams protein, 19.3 grams fat (14 from olive oil). I didn’t calculate the calories of the spinach, mushrooms or tomatoes, and you’re on your own for the side. I chose cantalope.

Thanks to my trainer and WW class for reminding me that I need to make my meals intereststing to keep the satisfaction strong.

Buffalo Chicken


I’ve been hearing a lot of people talk about eating Frank’s Hot Sauce, but not slopping it over greasy chicken wings. While I admit a certain attraction toward fried chicken wings, I can’t indulge in too many if I want to zip my pants. I also love to make foods that can be repurposed into several different meals so I gave myself a challenge.

We grilled a butt load of chicken over the weekend. There were some legs that we planned to eat right off the grill, but then we also cooked some breasts that could be used in other ways. I even chunked some up and portioned it out into cups before tossing it in the freezer for lunches later in the week.

My hubby shredded the chicken after it was cooked and added some taco seasoning (another meal). when he wasn’t looking, I snarked on about 3 oz. of meat and tossed it with a couple tablespoons of the Frank’s hot sauce and plopped it on an Arnold’s Sandwich Thin lined with fresh spinach. Then I added a tablespoon of blue cheese. Served up next to some carrot and celery sticks and yummo is what awaited. It was super easy and delish. Give it a try and tell me what you think.

Speedy and Spicy Dinner


I almost didn’t take a picture of this meal because I was embarrassed by the quantity of food on the plate, but if you check it out closely, you will notice it’s half full of veggies.

Weekends have been tough for me lately so I wanted to make sure I ate satisfying meals. We ate lunch on the late side; no one was home when I wanted to eat dinner so I snacked on some Kashi cereal. When Lyle and Russell arrived, I wasn’t hungry so we delayed yet again.

I started nibbling on pretzels that Lyle left out and then looked up at the clock and realized it was pushing 7:30 p.m. Holy crap, where did the time go? I started skulking around the kitchen and eyed Russell’s Poptarts. Normally, they don’t taunt me – too many empty calories, but my resolve was quickly fading as true hunger rumbled in my gut.

Tensuke came to my rescue. I visited the little Japanese market yesterday to treat myself to some carry out sushi, which I ate on the spot. While I meandered around the store, I found some kimchee and chuka ikansansai (pickled squid) and dropped it in my basket along with some brown sushi rice.

I knew I would gnaw off my arm or eat the entire box of Poptarts if I waited for rice to cook so I whipped up some whole wheat couscous to accompany my little Asian feast. The green beans are staples in my house, and also make a great dish to take to a potluck. From thought to table it took 10 minutes – my kind of meal.

What do you like to throw together in a hurry when you are too hungry to plan a meal?

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