weight loss

Chocolate Glazed Baked Chocolate Donuts (& a donut pan GIVEAWAY!) + Weekly Menu

January 21, 2012 by Nicole, RD · 170 Comments

Oh, hi. Yes, I’ve been sleeping in…and attending to very important matters like feeding my donut obsessed self these nearly guilt-free Chocolate Glazed Baked Chocolate Donuts. At 93 calories a piece, there’s no denying they will be the best spent calories of the day.

Week one on the job was great. I really, really love my new position thus far. Everyone is so nice and I feel like I am going to develop my skills as a dietitian. Not only will I be making the recommendations for IV vitamin D (a drug called Zemplar) in an effort to keep my patient’s bones healthy, but I will get to learn about IDPN (IV nutrition for dialysis patients so they are getting nutrition while they run treatment three days a week). This is all very exciting stuff in my little nutrition world.

And I’m excited, too, about all things going on with this here, the blog (P.S. preventionrd.com will be getting a “face-lift” come February!). January has been a booming month, and I think I can attribute that to the healthy goals people set come the new year. Despite the cold, snowy, I-just-wanna-snuggle-on-the-couch-and-read-a-good-book weather, this time of year is filled with good intentions to eat well and be a healthier, happier you.

I think that’s a great goal any time of year…but there’s something very motivating about having so many people working towards the very same goals, at the very same time.

People, we are so in this together.

I have “seen” new faces on Facebook (I’m lovin’ it). I’ve had the chance to check out new healthy cooking and living blogs from the comments and emails you’ve sent my way, or tweeted my direction. And more than ever, I feel that those coming to my little corner of the web are actually trying and loving the food that I prepare, photograph, and post about. For me, it doesn’t get any better than that — so, thank you.

Chocolate Glazed Baked Chocolate Donuts adapted from Milk & Honey and Stephanie Cooks

Donuts:
1 cup whole wheat pastry flour
1/4 cup unsweetened cocoa powder
1/4 cup sugar
1 Tbsp baking powder
1/4 tsp salt
1 egg
1/2 cup almond milk
1 tsp vanilla
1 Tbsp canola oil
3 Tbsp unsweetened applesauce

Chocolate Glaze:
1/2 cup semisweet chocolate chips
1 tsp canola oil
1 Tbsp corn syrup
1/4 tsp vanilla extract

Directions:

Preheat the oven to 450 degrees and coat a donut pan liberally with cooking spray.

Stir together flour, cocoa powder, sugar, baking powder, and salt in a large bowl. Add the egg, milk, vanilla, oil, and applesauce; stir together for 1 minute.

Fill each cavity in the pan 1/2 of the way full with batter. Bake for 7 to 8 minutes or until the donuts spring back when lightly touched. Cool completely.

Meanwhile, melt the chocolate in a microwave safe bowl. Add the corn syrup and oil and microwave in 20 second increments, stirring in between. Stir in the vanilla. Dunk each donut into the glaze and allow to set. Yield: 14 donuts.

Nutrition Information (per donut): 93 calories; 3.4 g. fat; 15 mg. cholesterol; 157 mg. sodium; 15.2 g. carbohydrate; 1.9 g. fiber; 1.1 g. protein

Result: Oh my yum! I slimmed down this recipes bunches and it was still delicious! The glaze makes it. These come together quickly and are good for several days afterwards. Is there anything better than a chocolate glazed chocolate donut…for under 100 calories a piece? Nah.

Before I get to the good stuff, here’s a weekly menu…

Weekly Menu: January 21st – 26th

Saturday: Southwestern Pizza with Black Beans and Corn
Sunday: Vegetarian Thai Quinoa Chili
Monday: Healthy Lasagna
Tuesday: leftovers…I
Wednesday: Slow Cooker Chicken with Corn and Poblanos
Thursday: leftovers…I teach.

Since I’m in a great mood today and feel far too selfish to post yet another donut recipe while so few of you own a donut pan (seriously, you NEED one)…let’s have a little GIVEAWAY!

Leave a comment on this post letting me know which of the following donut recipes you’d be most likely to try if you won a donut pan! I will draw ONE winner at random tomorrow evening, 10pm EST.

Orange-Glazed Blueberry Doughnuts
“Healthy” Baked Chocolate Chip Donuts
Baked Eggnog Donuts
Pumpkin Spice Donuts with a Chocolate Glaze
Baked Apple Cinnamon Doughnuts

Be well,

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Filed Under: 100 calories or less, dialysis & kidney disease, dietitians, guilt-free, kid-friendly, recipe, reduced-calorie, snack, Uncategorized, weekly menu, weight loss ·

Low-Fat Granola Bars with Bananas, Cranberries & Pecans

January 11, 2012 by Nicole, RD · 40 Comments

I was almost scared to try another granola bar recipe. I’ve tried on many occasions (okay, maybe only like…5, but still), and none were a huge success. Most were actually a huge disaster.

They either didn’t stick together into bars, which defeats the whole idea of a granola bar for on-the-go. Or the contained more sugar, honey, maple syrup, or agave that they may as well have been a cookie. Or frankly, they tasted…bad.

These granola bars? They were different.

First, they were bars. And they stayed that way. No crumbling. No scraping them from the bottom of a 9×13.

Second, they’re healthy. Not “healthy”, but really and truly healthy. They are naturally sweetened with banana and unsweetened applesauce. That’s it. No sugar, even natural sweeteners. They come in at 157 calories and nearly 4 grams of fiber a piece. They have healthy fats from the nuts and vitamin and mineral-rich fruit from banana, apple, and cranberries.

Lastly, and most importantly, they taste awesome.

With the new year and all the resolutions, snacking can be a pitfall of people’s diets. Snacks should be filling and nutritious, and moderate in calories. These fit the bill.

These are also great to add to a simple breakfast of yogurt or fruit for something quick and easy. As much as us grown-ups will enjoy these, they won’t last long with kids around, either!

Low-Fat Granola Bars with Bananas, Cranberries & Pecans from Cookin Canuck

3 1/2 cups old-fashioned oats
3/4 cup pecans, roughly chopped
3 large, ripe bananas
2/3 cup unsweetened applesauce
3/4 cup dried cranberries
3/4 tsp ground cinnamon
1/2 tsp ground nutmeg
2 tbsp ground flax seed (or flax meal)
1/2 tsp salt

Directions:

Preheat oven to 350 F.

Line a 9- by 13-inch baking sheet with parchment paper, with about 1 inch of parchment paper overlapping the sides.

Spread out the oats and chopped pecans on a baking sheet. Place in the oven until they are lightly toasted, stirring occasionally, about 10 minutes.

In a medium bowl, mash the bananas with the back of a fork. Stir in applesauce until combined.

Transfer the oats and pecans to a large bowl and stir in dried cranberries, ground flax seed (flax meal), cinnamon, nutmeg and salt.

Stir the banana mixture into the oat mixture until well combined and starting to clump together. Transfer to the prepared baking dish and press down evenly.

Bake until the bars are golden brown and starting to separate from sides of the pan, about 30 minutes. Let cool on a wire rack for 15 minutes.

Use the parchment paper to lift the bars out of the pan. Let cool to room temperature, then cut into 15 bars. Serve or store in an airtight container. Yield: 15 granola bars.

Nutrition Information (per serving): 157 calories; 5.9 g. fat; 0 mg. cholesterol; 79 mg. sodium; 24.5 g. carbohydrate; 3.8 g. fiber; 3.3 g. protein

Result: Sweet, dense, filling. These are hands down the best granola bars I’ve made. They come together in just a few minutes and keep well in the fridge for up to a week, or in the freezer for up to 3 months. Enjoy!

I stayed up too late watching the Illinois vs. Ohio State game…*yawn*

Be well,

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Filed Under: fiber, kid-friendly, recipe, snack, Uncategorized, weight loss ·

Meatless Monday: Chickpea Potpie with Cornbread Crust

January 9, 2012 by Nicole, RD · 24 Comments

Can I be honest about a few things?

Firstly, I’m totally bummed it’s Monday – so bummed. You can probably see me pouting through the screen. Secondly, this dish far, far exceeded my expectations. I like everything in the dish, but I wasn’t quite so sure it would have that wow-factor, especially if it were to be compared to a classic potpie. Mmmm…potpie.

But I was wrong. And unlike some people, namely, Mr. Prevention, I can admit when I’m wrong.

If you’re undecided about or underwhelmed by chickpeas like I myself (unless their processed with garlic and tahini to make hummus), this dish is likely to change your mind. Of course, you could sub chicken or turkey in for the chickpeas and I imagine this dish would still be one to sing praises over.

If you can find a filling portion of comforting potpie for under 300 calories and nearly 7 1/2 grams of fiber per serving, that actually tastes good…well, it aint gunna happen.

Seeing as I’m about a week behind the masses, I guess it’s time to commit myself to food journaling. While I still believe it to be true that I am burnt out on writing down my every last bite from years of dieting, I would love to continue losing weight…at a faster rate, ideally. ‘Cause, well…it just can’t go much slower!

I want to focus on not what I eat (I’m good there), but portion sizes — meals made in ramekins like this one are perfect for portion control — and maybe not always having a glass of wine when I have to grade papers or lesson plan at night.

Chickpea Potpie with Cornbread Crust adapted from Big Bowl of Love and Eats Well With Others

Filling:
2 cups sweet potatoes, peeled and diced
1/2 cup carrots, diced
1 Tbsp extra-virgin olive oil
1 medium onion, diced
1/4 cup all-purpose flour
1-14 oz can low-sodium vegetable broth
1-14 oz can chickpeas, drained and rinsed
1/2 cup frozen baby peas
1/4 tsp kosher salt
cracked pepper, to taste
dash of Tabasco sauce

Crust:
3/4 cup yellow cornmeal
3/4 cup whole wheat pastry flour
1 Tbsp baking powder
1 1/2 Tbsp sugar
1/2 tsp salt
3/4 cup fat free milk
2 Tbsp olive oil
1 large egg yolk, slightly beaten

Directions:

Boil the potatoes and carrots until tender but not soft and set aside, about 7-8 minutes.

Spray a 2 1/2-quart casserole dish with cooking spray (or 7 ramekins!)

For the filling, heat the oil in a large skillet. Add the onions and saute until soft, about 5 minutes. Sprinkle in the 1/4 cup flour and mix. Slowly pour in the vegetable stock whisking well with a wire whisk. Still using the whisk, cook the mixture over medium heat until thickened and bubbly, about 2 to 3 minutes.

Add the chickpeas, peas, cooked potatoes and carrots, salt, pepper to taste, and Tabasco. Cook on medium heat until the mixture is heated through, about 2 to 3 minutes. Distribute the filling into the prepared casserole dish, spreading evenly or divide evenly among ramekins.

Preheat oven to 400 F.

For the crust, in a bowl combine the cornmeal, 3/4 cup flour, baking powder, sugar, and salt. In a small bowl, combine the milk, oil, and egg yolk. Add to the dry ingredients and mix until uniform but a bit lumpy. Spoon the batter evenly over the filling.

Bake until the top is golden brown, about 22 to 25 minutes for the casserole and 10 to 12 minutes for the ramekins. Yield: 7 servings (about 1 1/3 cup each).

Nutrition Information (per serving): 291 calories; 7.7 g. fat; 31 mg. cholesterol; 666 mg. sodium; 47 g. carbohydrate; 7.3 g. fiber; 7.9 g. protein

Result: Comfort food without the calories or guilt! I actually had to double check the nutrition information to be sure it wasn’t a mistake. This potpie tastes far too good to come in under 300 calories a serving. The hands-on time for this dish is under 25 minutes which makes it great for weeknights. It reheats great and is a perfect starter entree for those wishing to incorporate more vegetarian meals while still pleasing all the mouths they have to feed. I will warn that I used 2 ramekins (6 ounces each) and a 2-quart casserole dish — all was fine. But a 2 quart will not fit all the potpie and crust so go with a 2 1/2 quart or 2 smaller casserole dishes just to be sure – the crust will rise about double and there’s plenty to spread over all of the pie insides! Enjoy!

You read it, I’m doing it — food journaling!