Tinella Eggplant Parm Lightened Up!

This recipe is inspired by my Grammy and Grampy on my moms side, Joe and Agnes Tinella. Their "Famous" eggplant parmesan has been in our family since I can remember. I remember visiting my Grandparents at their house in Florida and having Eggplant for dinner as our first meal together and leftover Eggplant sandwiches all week for lunch! No one can make it as good as my Grammy and Grampy, but my mom comes pretty close! My mom made two huge batches for my graduation party last weekend and it was a serious hit at the party.

With a few simple swaps I was able to reduce the calories per serving from 388 to 310 and the fat from 20 to 17...not too much of a difference but hey, thats an extra oreo after dinner! Plus this lightened version has an extra 2 g fiber from the white whole wheat flour! And trust me, I wouldn't be posting this if it didn't taste just as delicious! Try stopping at one piece...I dare you ;)

Tinella Eggplant Parm Lightened up 
Serves 6, Prep time 30 min, Cook time 1 hour 

Ingredients: 
3 medium eggplants peeled and sliced into 1/4 inch slices
7 whole large eggs
1/4 cup + 1 T white whole wheat flour
Olive oil cooking spray
2 cups shredded part skim mozzarella cheese
4 T grated pecorino romano
2 cups tomato basil sauce ( I like Classico brand, its lighter in sugar and lower in calories)
Dried Spices: oregano, basil, parsley, garlic powder, salt, pepper

In a large bowl beat the eggs with a whisk and gradually beat in the flour. Put eggplant slices into batter and mix until all eggplant slices are coated (I do this with my hands to be gentle).

Heat a large skillet or griddle medium high, spray with olive oil cooking spray, in batches lightly brown the eggplant on both sides ( about 1 minute per side).

Coat the bottom of an oval casserole dish with 1/4 cup tomato sauce. Lay eggplant slices ( they can overlap a bit) to create the first "layer", top eggplant with 1/4 cup sauce, 1/2 cup Mozz, and 1 T Pecorino. Layer eggplant, then 1/2 cup sauce, mozz, and 1 T pecorino. Top the last (top) layer of Eggplant with 1/2 cup sauce, 1/2 cup mozz, and 2 T Romano.

Cover with foil and bake at 375 for one hour or until casserole is bubbly. Brown the cheese under the broiler on high ( keep an eye on it, times will vary but about 1-3 minutes) Let casserole rest at least 5 minutes before cutting.

Mangia! This recipe freezes great as well :)

<3 K

Black Bean and Grilled Pineapple Salad

This filling salad is perfect for a light lunch or dinner and also makes a great side dish. The flavors in this salad scream summer! I like to eat this with some baked tostitos scoops, like a salsa! The salt from the chips with the sweet pineapple is awesome. This recipe starts with a grilled pineapple salsa recipe that I got from Cooking Light! I actually made the whole taco recipe and it was delicious, especially the pork! I had leftover salsa so I decided to add some black beans to make it into a meal that I could enjoy the rest of the week! The salsa is also great on its own, and would be perfect to serve on Memorial Day Weekend, or to bring to a BBQ this summer.


Grilled Pineapple Salsa

Black Bean and Grilled Pineapple Salad
Serves 6 as lunch or dinner, Serves 10 as a side
Prep Time: 30 minutes, Total Time: 40 minutes

Grilled Pineapple Salsa (from Cooking Light) 

4 (1/2-inch-thick) slices fresh pineapple

1/4 cup fresh cilantro leaves

3 tablespoons thinly sliced red onion

3 tablespoons fresh lime juice

1/4 teaspoon kosher salt

1/2 jalapeño, thinly sliced

 

To prepare salsa, place pineapple on a grill rack coated with cooking spray; grill for 5 minutes on each side. Coarsely chop pineapple, and place in a medium bowl. Add cilantro and next 4 ingredients (through jalapeño); toss to combine.

 

Once the salsa is prepared, add:

 

2 cans no sodium added black beans

2 diced vine ripe tomatoes

3/4 cup sweet yellow corn (fresh or frozen)

Extra Cilantro, salt, and pepper to taste

 

Gently mix until all flavors are well combined

**( the longer this salad sits, the better it tastes because the flavors really come together - I recommend making this a few hours or a day before serving, but this can be served right away as well)

 

Cut a Hass avocado into large chuncks and top salad with avocado before serving!

Serve with baked Tostito's scoops or other tortilla chips (optional)

 

Enjoy!

Pineapple Black Bean Salad

Banana Bread Protein Pancakes

I recently began experimenting with protein pancakes. Some of the recipes use protein powder, and some like this one rely on whole foods for an extra boost of protein. I found the original recipe on Peanut Butter Fingers , and found the adapted version I made this morning on Eating Bird Food. I was amazed how much these looked like regular pancakes but with three times the health benefits and loaded with protein and staying power. The pancakes are a little more moist in the middle than regular pancakes but it didn't bother me. I ate mine with some natural peanut butter and maple flavored agave nectar. Some sliced bananas or other fruit, or chocolate chips would be awesome too. These taste just like banana bread mmmmm :)

Banana Bread Protein Pancakes 
Serves 1, Prep time: 5 minutes, Cook time: 5 minutes

1/3 cup oats
1/2 cup 1% cottage cheese (if you hate cottage cheese like me, or if it really freaks you out-- dont worry you cant taste it at all in the pancakes and there are no lumps!) 
2 egg whites
1/2 ripe banana
dash of vanilla extract
cinnamon to taste

Blend all ingredients using an immersion hand held blender, or if you dont have one you can use a regular blender. Preheat pan to medium and spray with cooking spray. Cook as you would regular pancakes (makes 4 medium pancakes). Serve with desired toppings :)

Yesterday I tried this recipe from Eating Bird Food which uses vanilla protein powder. I used my Sun Warrior Blend protein powder which worked well in this recipe. These came out well too but didn't resemble traditional pancakes as much in my opinion. These are lower in sugar and carbs if that is a concern for you. These pancakes must be cooked on LOW HEAT so that they do not burn and they require longer to cook.

I will probably rotate between the two recipes depending on my mood, both recipes are delicious and protein packed and can be enjoyed EVERY morning guilt free! Pancakes every morning? Yes please :)

Creamy Sweet Potato & White Bean Soup

Since winter just wont quit this year I decided to make a pot of soup for lunch this week. I used a recipe for butternut squash soup but since sweet potatoes are easier to prepare and I already had some on hand I used sweet potatoes instead. If you wish, you can replace the sweet potatoes in this recipe with 2 lb.  peeled, seeded, and diced squash. I added the white beans for extra protein and creaminess. This is a more savory root vegetable soup, unlike many traditional squash or sweet potato soups that are very sweet. This is a hearty and filling soup with a hint of sweetness, perfect for lunch or a light dinner! 

Creamy Sweet Potato & White Bean Soup
Makes 8 cups, Prep time: 10 minutes, Cook time: 30 minutes 

Ingredients 



3 tablespoons extra-virgin olive oil1 yellow onion, thinly sliced4 cloves garlic, smashed2 fresh sage leaves2 teaspoons kosher saltFreshly ground black pepper1 can no salt added diced tomatoes 2 medium sweet potatoes peeled and diced 1 can low sodium white beans, drained and rinsed4 cups low-sodium vegetable broth1 teaspoon balsamic vinegar

Optional Toppings

2 T freshly grated Parmesan, optional2 T low fat sour cream 


Directions

Heat the olive oil in a soup pot over medium heat. Add the onion, garlic, sage, 1 teaspoon of the salt and season with pepper, to taste. 

Cook, covered, stirring occasionally, until soft and fragrant, about 10 minutes. Raise heat to medium-high, add the tomatoes, and cook, stirring with a wooden spoon, until the onions brown slightly.

Add the sweet potatoes and the remaining teaspoon salt, and continue to cook, stirring occasionally, until the squash is tender, about 12 minutes. 

Add the broth and white beans, bring to a simmer, and cook, uncovered, until the vegetables tender, about 10 minutes. 

puree with an immersion blender.  Stir in the vinegar. 

Serve the soup in warm bowls with a touch of parmesan cheese or dollop of sour cream, enjoy :)

Eggplant Rollatini

I have been wanting to make these for awhile, they remind me of individual eggplant parmesans! This recipe comes together quickly and is great for a easy weeknight meal and for lunch the next day. *Since the eggplant is baked instead of fried make sure you slice the eggplant on the thicker side - about 1/3 inch slices.

Eggplant Rollatini 
Serves 5 (2 rollatini each), Prep time: 20 minutes, Bake time: 20 minutes 

Ingredients 
2 large eggplant, tops removed and sliced to 1/3 - 1/2 inch slices long ways, salted to taste
Olive oil for brushing (about 2 T)
Ricotta, 2 cups fat free
Mozzarella, 1 cup shredded low fat plus extra for topping
Grated cheese, I like parmesan 1/2 cup
2 eggs
Fresh parsley, 1/2 cup chopped
Fresh Basil, 1/4 cup chopped
1/4 teaspoon salt
Pepper to taste
1 cup tomato sauce

Directions
Preheat oven to 400 degrees. Place sliced eggplant on a greased baking sheet and brush both sides with olive oil, salt to taste. Bake eggplant slices for 15 - 20 minutes or until tender enough to roll. Let eggplant cool for 5-10 minutes or until cool enough to handle. lower oven temp to 350

In a medium bowl combine ricotta, 1 cup mozzarella, parmesan, eggs, parsley, basil, salt, and pepper 

Spread 1/2 cup sauce in the bottom of a casserole dish 

divide cheese mixture among eggplant slices, place the cheese in the middle of each slice, roll up and place seem side down in casserole dish. Top each rollatini with a generous scoop of sauce and a generous pinch of shredded mozzarella.

Bake in the oven for 20 minutes or until cheese is melted and rollatini are heated through.

Artichoke, Spinach, and Goat Cheese Strata

This was my first attempt at making a strata and it came out AWESOME! I have had it every night for dinner this week but this dish is typically served at brunch. However, I could eat this for any meal and be a happy girl. I adapted the recipe from Cooking Light but made several changes based on the reader reviews and my own taste. If you have not had a strata it is a casserole type dish made primarily from eggs, bread, and milk...however, if I had to describe this dish I would say that it tastes like stuffing. and who doesn't love stuffing?...and goat cheese?

Goat Cheese, Spinach, and Mushroom Strata
Serves 6-8 Prep time:30 minutes Bake time: 50 minutes

Ingredients
1 teaspoon olive oil
1 medium chopped yellow onion
2 (8 oz) cans quartered artichoke hearts, rinsed and drained
4 cups roughly chopped fresh spinach
1 8 oz pkg sliced baby portabella mushrooms 
2 garlic cloves, minced
2 tsp dried herbes de Provence
1 3/4 cups 1% milk
1 tsp freshly ground black pepper
1/2 tsp salt
4 large eggs
1/3 cup grated Parmigiano-Reggiano cheese
1/2 (1-pound) loaf country-style whole wheat bread, cut into 1-inch cubes (about 5 cups)
Cooking spray
5 oz crumbled goat cheese, divided

Directions

Heat a large nonstick skillet over medium heat. Add olive oil to pan; swirl to coat. Add onion, and cook for 2 minutes, stirring frequently. Stir in artichoke hearts, garlic, spinach, and mushrooms; cook for 8 minutes or until artichoke hearts begin to brown, stirring occasionally. Remove from heat, and stir in herbes de Provence. Cool 10 minutes.

Combine milk, black pepper, salt, and eggs in a large bowl, stirring with a whisk. Add Parmigiano-Reggiano cheese and bread; toss gently to combine. Stir in artichoke mixture, and let stand for 20 minutes.

Preheat oven to 375°. Spoon half of bread mixture into a 12-inch glass or ceramic baking dish coated with cooking spray. Sprinkle with half of goat cheese, and top with remaining bread mixture. Sprinkle remaining half of goat cheese over top. Bake at 375° for 50 minutes or until browned and bubbly.

Scrumptious Sinless Smoothies

I used to be one of those people who said "I'm not into protein powders or shakes, they are too much work and I like to EAT my food not drink it" well well well, let me tell you, that has changed! I now start EVERY morning with a smoothie and when I finish it I immediately look forward to the next morning when I can devour the next cup of deliciousness. Now, I haven't totally given out on eating my food vs. drinking it -- I usually have a bowl of cereal or some eggs to complement my shake since its usually right after my workout and I need a BIGGGG breakfast :) However, these smoothies are definitely satisfying enough to enjoy as your full breakfast!

I use an immersion blender to make my smoothies, I find it easier to clean and use but you could of course use a regular blender to make these too! you can purchase am immersion blender for 30 bucks and it is useful for so many other things such as blending soups and sauces. I would recommend the Cuisinart Smart Stick :)

First up is the "I just died and went to heaven smoothie" LOL but really....This smoothie has chocolate peanut butter, banana, and almond milk and is 100% good for you but tastes 100% bad for you! YUM!

Serves 1, total time 10 minutes (applies to all recipes below)

1 peeled frozen banana cut into 1 inch pieces ( let it sit on the counter for about 5-10 minutes before you blend it into the smoothie)
1.5 cups unsweetened vanilla almond milk
1 scoop of your favorite chocolate protein powder
1 T The Peanut Butter Company Dark Chocolate Dreams peanut butter (can be found in pretty much all grocery stores)
2 T rolled oats (optional)
1 T chia seeds or flax seeds (optional)

pour almond milk into blender and protein powder. Blend until very well mixed and there are no lumps. blend in the chia/flax seeds and rolled oats. add half of banana pieces and blend until combined, repeat with other half of banana pieces. blend in 1 T chocolate peanut butter until well combined. Then drink this and tell me you didn't just "die and go to heaven"!!


Almond Berry Blast Smoothie - this is another one of my absolute favorites! Its super fresh tasting and fruity and the almond butter makes it extra creamy :)

1 cup unsweetened vanilla almond milk
1 scoop of your favorite vanilla protein powder
about 6 ripe strawberries
1/2 frozen banana cut into 1 inch pieces ( let sit on counter for about 5-10 minutes before blending into smoothie)
1/2 cup frozen blueberries
1 T almond butter (I use crunchy but you can use whatever you have or prefer)
2 T rolled oats (optional)
1 T chia/ or flax seeds (optional)

Combine and blend the almond milk and protein powder until well mixed and there are no lumps. Blend in the rolled oats and chia/flax seeds. Blend in the fresh strawberries, then the frozen banana pieces, and then the frozen blueberries. Blend in almond butter until well combined. nom nom nom

PB&J Smoothie 
1 cup unsweetened vanilla almond milk
1 scoop vanilla protein powder
1 frozen banana cut into 1 inch pieces
5 ripe strawberries
1 T all natural peanut butter
2 T rolled oats (optional)
1 T chia or flax seeds (optional)

Vanilla Blueberry Almond Smoothie 
1 cup unsweetened vanilla almond milk
1 scoop vanilla protein powder
1/2 frozen banana cut into 1 inch pieces
1/2 cup frozen blueberries
1 T all natural almond butter
2 T rolled oats (optional)
1 T chia or flax seeds (optional)

Apple Cinnamon Smoothie 
1 cup unsweetened vanilla almond milk
1 scoop vanilla protein powder
1/2 frozen banana cut into 1 inch pieces
1 apple cut into 1 inch chunks with skin on
1 t cinnamon
2 T rolled oats (optional)
1 T chia or flax seeds (optional)

Ok, so if you couldn't tell from my corniness in this post I am super excited to share these smoothie recipes with you guys because they are my new obsession. Also these smoothies are so much healthier and SO much less expensive than picking up a high sugar, low nutrition smoothie at Jamba Juice, Robecks, etc...and I promise it won't take you any longer to make these smoothies than it will to wait in line at the smoothie shop and have them make it for you!


Enjoy and let me know if you guys have any awesome smoothie recipes I should add to my list :)

Broccoli, Cheddar, and White Bean Soup

This soup is perfect for warming you up! Its filling, delicious, and comes together in under 30 minutes. I originally adapted this recipe from The Sweets Life, but made a few changes. The white beans make this soup nice and creamy without adding cream or extra cheese. I would recommend serving this with a green salad and good quality italian roll or bread.

(picture courtesy of The Sweets Life)

Broccoli, Cheddar, and White Bean Soup 
Serves 4 (1.5 cup each)
Prep time: 10 minutes, Cook time: 20 minutes, Total Time: 30 minutes

Ingredients: 

-1/2 T olive oil 
-1 medium yellow onion, chopped 
-4 cloves garlic, minced 
-2 (14 oz.) can reduced-sodium chicken or vegetable broth
-1.5 cup water
-1 lb broccoli crowns, trimmed and chopped (approximately 6 cups, 2 large heads)
-1 can (14 oz) cannellini beans, drained and rinsed (buy low sodium if available)
-1/4 tsp salt
-1/4 tsp ground white pepper (I used 1/8 tsp ground black pepper)
-1 cup Cabbot 50% reduced fat shredded Cheddar cheese, plus extra for serving 
-Light sour cream (optional for serving) 

Directions: 

1. In a large soup pot heat olive oil over medium high heat, add onions and garlic and saute until onions are translucent (about 5 minutes)

2. Increase heat to high, add water and broth and bring to a boil. Add broccoli. Cover and cook until tender (approximately 8 minutes).

3.Stir in drained beans, salt, and pepper. Cook until beans are heated through, about 1 minute.

4.Reduce heat to low and using an immersion blender, blend soup until you reach desired consistency 

5.Stir in cheddar cheese until it is melted completely 

6.Serve soup topped with a dollop of sour cream and an extra sprinkle of shredded cheddar 

Whole Wheat, Flax, & Blueberry Waffles

I found this recipe for Whole Wheat Waffles on the King Arthur Flour website a few weeks ago, and I have been wanting to make them ever since then! This morning I finally heated up the old waffle iron and whipped these babys up in no time! I added 2 T of whole flax seed and fresh blueberries for extra fiber, and they came out absolutely delicious!

Whole Wheat, Flax, & Blueberry Waffles (adapted from King Arthur Flour recipe for Whole Wheat Waffles) 
Serves 2-3, prep time: 15 minutes, cook time: 5 minutes, total time: 20 minutes

Ingredients 

• 1 1/2 cups King Arthur 100% White Whole Wheat Flour
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• 2 tablespoons sugar
• 2 T whole flax seed 
• 2 t cinnamon 
• 1 large egg
• 1 1/2 cups lukewarm milk
• 1/3 cup melted butter or vegetable oil
• fresh blueberries, strawberries, chocolate chips (optional, add after you pour batter into waffle iron)
• Cooking spray (don't forget to spray your waffle iron before pouring in the batter)
• Real maple syrup, or maple flavored agave nectar  

• Preheat your iron while you make the waffle batter.
  2) Whisk together the flour, baking powder, salt, sugar, flax seeds, and cinnamon
  3) In a separate bowl, whisk together the egg, milk, and butter or oil.
  4) Mix together the wet and dry ingredients, stirring just until combined. The batter will be a bit lumpy; that's OK.
  5) Cook the waffles as directed in the instructions that came with your waffle iron.
  Enjoy!