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Tag Archives: Fruit and Vegetable

Amy’s Favorite Veggies

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This is my favorite way to have veggies. I can’t wait until prices are more affordable. I’m still having it, but I wish it was cheaper! I actually make this ahead due to my crazy work schedule. It’s a little easier to fix a lot at one time than try to fix meals daily since my schedule can be nuts. You can also add other veggies such as peppers, too. This is just my favorite combo.

4 medium zucchini, thinly sliced
4 medium yellow squash, thinly sliced
2 large yellow onions, thinly sliced
3 tablespoons olive oil
2 teaspoons dried oregano
2 teaspoons dried basil
salt and pepper, to taste

1. Place all veggies in 9×13 dish. Pour olive oil over veggies. Pour seasonings on top of veggies. Toss with hands until completely coated.

2. Bake in 400 degree oven for 20-25 minutes.

Serves: 8

Per Serving (excluding unknown items): 83 Calories; 5g Fat (53.9% calories from fat); 2g Protein; 8g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 5mg Sodium.

Exchanges: 0 Grain(Starch); 1 1/2 Vegetable; 1 Fat.


February 4, 2013

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I have made some efforts to do better on my eating. I have bought some potatoes to keep at work for microwave baked potatoes. I love those and they are filling. I also got individual servings of frozen Brussel sprouts that I can nuke along with the potatoes. I am also keeping some I Can’t Believe It’s Not Butter margarine and some shredded cheddar at work as well. As long as I only lightly top the potato then it won’t be a big deal. I am also trying to cut back on so much meat. I am not going meatless altogether, but I do need to cut back. But I have found Quorn products to be so delicious! I love these things. I have gotten the ones that are similar to chicken patties and if you tasted them blindfolded you wouldn’t know the difference. They’re that good!

So what do you all do for easy lunches at work? Remember, I can’t leave to go get anything. I am kind of stuck. I need something filling and delicious.

Pumpkin Parfait

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I found this on Fitness Magazine’s site and it looked interesting and odd all at the same time. It would be a great way to get veggies in at breakfast. Their recipe just called for plain low-fat yogurt, but I couldn’t find that in my Master Cook software and I was looking for accurate numbers on calories, exchanges, etc. So you can use whatever yogurt as long as you realize it will throw off the calories slightly. They sweetened the yogurt with honey. I chose to use vanilla yogurt because it is already pre-sweetened.

pumpkin parfait

pumpkin parfait

6 ounces vanilla yogurt, lowfat
1/4 teaspoon pumpkin pie spice
1/2 cup canned pumpkin
1 tablespoon granola

Mix together pumpkin and pumpkin-pie spice. In a bowl, layer yogurt, pumpkin mixture and granola.

Servings: 1

Notes: You can use chopped pecans instead of granola if you please.

Per Serving (excluding unknown items): 226 Calories; 5g Fat (17.5% calories from fat); 11g Protein; 38g Carbohydrate; 4g Dietary Fiber; 8mg Cholesterol; 119mg Sodium.

Exchanges: 1/2 Grain(Starch); 2 Vegetable; 1 Fat; 1 1/2 Other Carbohydrates.



Wonder about Calories in Foods?

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I love recipes. I always have, even as a kid. I have always loved to cook. I don’t think I really got that from my mother. I think she cooked out of necessity. Well, lemme take that back. At Christmas time we baked. (I only bake at Christmas and I am only good at a few things that are so fattening that when you look at the recipe your arteries begin to clog and your ass begins to instantly expand.)

I love to cook more savory dishes and I have been advised to look at the diabetic exchanges, which is why I try to post the exchanges when I can. But a lot of sites and recipes don’t have these listed and I want to know what they are! So how do I get these? I use a software program called MasterCook Deluxe. I bought it off Ebay for less than $15 last year. The program comes with a lot of its own cookbooks on it, but you can create your own. I can adjust recipes and play with them to make them calorie-friendly. I can scale them. It gives me all of the information I need about the recipe once I have put all the ingredients in and the amount of servings I expect the recipe to make. It’s invaluable for me.

I know some people are like, “Well there are lots of things online!” Yes, there are. Great things. But MasterCook Deluxe gives me exactly what I want. I can get the exchanges as well as all the other nutritional information. After I have put a recipe in, I can go back to the recipe and if I am having a larger group I can scale it to a larger group without having to do all the math. (Yes, I am lazy.) It makes it easy to copy and paste recipes to the blog. I just thought you might be interested in a tool that has helped me. Plus there were recipes I use personally that I didn’t get from a recipe online that I wanted to know the calorie content. MasterCook Deluxe helped me know exactly what was in it.

In addition to that, MasterCook Deluxe can help you organize your recipes. It also helps you make grocery lists.  So there are lots of other helpful things in the program, too!

Light Sweet Potato Casserole

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3 pounds sweet potatoes, peeled and chopped
1/3 cup 2% low-fat milk
1/4 cup Egg Beaters® 99% egg substitute
3 tablespoons brown sugar, packed
1/2 teaspoon salt
1/2 teaspoon vanilla extract
1/4 teaspoon cinnamon, ground
3 tablespoons Butter Buds®

1. Place sweet potatoes in a large saucepan or Dutch oven; cover with water. Bring to a boil. Reduce heat; cover and cook for 25-30 minutes or until tender. Drain.

2. In a large bowl, beat the sweet potatoes, milk, egg substitute, brown sugar, salt, Butter Buds and vanilla until smooth.

3. Transfer to a 1-1/2-qt. baking dish coated with cooking spray. Sprinkle with cinnamon. Bake, uncovered, at 350° for 25-30 minutes or until heated through.

Serves 6.

222 calories.

2 1/2 starches/breads, 1/2 other carb.

This is a recipe adapted from one from Taste of Home.

September 6, 2012

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I went to the grocery store today. I was hungry and spent too much, but I didn’t do as badly as I could have. One purchase I was proud of was my baby carrots. I love those things. They are much easier for me to deal with because they’re ready to eat. I don’t have to peel them and I can open the bag and EAT immediately. Dip in a little ranch dressing and I am good to go! I love carrots and think they’re wonderful. Natural candy. I don’t have to have dressing with them, but from time to time I like it. I also like to eat carrots when I eat a bowl of chili. I dip my raw carrots in my chili. I love to use baby carrots when I make a roast. My daddy and I loved to cook roast with extra veggies! The veggies were as big of a hit as the actual roast! So I did a good thing, people! I got my veggies!

I also got a few frozen meals for work. I just haven’t had the energy or time to cook full meals. While I know frozen dinners aren’t wonderful, they are better than the fast food I was eating. They are also fewer calories! More kudos to me!

I may not be perfect, but I have done better. I am satisfied with today’s success. I still have to work my way up to Dr. Oz’s grapefruit drink. I’ll let people know how that goes. Oh how I dread that!