Ham bone soup

Waste not, want not. After Easter, you may find a ham bone with bits of ham stuck all over it and no idea what to do with it besides through it out. An alternative? Make soup! This ham bone soup is heavy on the vegetables, limits added salt and stretches your money further by limiting food waste.

• 6 cups of water or low sodium stock
• Hambone with meat (visible fat removed)
• 4 carrots, diced
• 4 celery stalks, diced
• 1 medium onion, diced
• 2 medium potatoes, diced
• 2 diced tomatoes OR 1 14-oz can of diced tomatoes
• 2 cups OR 1 14-oz can light kidney beans, drained and rinsed
• 2 tbsp original Mrs. Dash seasoning
• 1/2 tsp garlic powder
• 1/8 tsp crushed red pepper (optional)

1. In a large crock pot combine all ingredients. Cook on low for 8 hours. An hour before you plan to serve, remove the bone and strip the meat, putting the meat back into the crock pot. Serve with warm whole wheat bread.

Baked Cinnamon Apples

These are a delicious alternative to high fat/high calorie apple pie. 

Ingredients:

• Apples (however many you want to make, usually about 1/2 per person)
• 5 minute rolled oats
• Cinnamon
• Maple syrup

Directions:

1. Cut the apples in 1/2 and core the apples. 
2. Put ~1/2-1 tablespoon of rolled oats in the hole in the apple
3. Pour 1 tsp maple syrup over the oats and sprinkle the apple with cinnamon
4. Bake at 350 degrees for 20-25 minutes.
5. Let cool slightly and enjoy!

Black Bean Soup

This is one of my fastest, simplest soups. Use fresh cilantro if possible, as it gives this soup a very fresh flavor. Avoid eating this soup with bread, as it already contains all the carbohydrates you need for the meal.

Time: 15 minutes
Makes 4 servings

• 4 cups (2 15-oz cans) or black beans, drained and rinsed and separated
• 2 cups low sodium broth/stock
• 1 cup chuncky salsa (heat depends on preference)
• 1 tbsp. lime juice
• 1 tsp. ground cumin
• 1 tbsp. chili powder
• 1 cup fresh cilantro, stems removed and chopped
• 1 tsp. olive oil
• 1 tbsp. minced garlic
• 1 cup diced onion
• 4 tbsp. low fat sour cream (optional)

1. In a blender, add 2 cups of black beans or 1 can along with broth, salsa, lime juice, cumin and cilantro.
2. In a medium pot, add 1 tsp olive oil and brown the garlic and onion for ~2 minutes.
3. Pour the bean mixture into the pot and stir in the remaining whole black beans.
4. Heat to a boil, then remove from heat. Serve with 1 tbsp. low fat sour cream if desired.

 

Nutrition information per serving: 1 cup of soup and 1 tbsp. low fat sour cream
Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
307	4	0	852	51	10	7	18

 

Cost of recipe (not including sales)
	Per serving	Entire Recipe
Serving
Total

 

Recipe inspired by Old Havana Foods.

Steak Marinade

Marinades are a great way to add flavors to foods without adding many calories. This is my favorite marinade for steak. Just be sure to use lean cuts of meat to minimize your intake of bad-for-your-heart saturated fats. The Mayo Clinic has a great site to help you pick lean cuts of steak that you can view here.

Serves 6

Ingredients:

• 24 oz lean steak
• 1/4 cup olive oil
• 1/4 cup red wine vinegar
• 3 tablespoons Worcestershire sauce
• 1 tablespoon salt
• 1 teaspoon black pepper
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme

1. Combine all ingredients except steak and mix well. Set aside.
2. Cut meat into 4 ounce portions. Cutting into serving size pieces will make serving easier and allow more of the meat to be exposed to the marinated and gain more flavor and make portion control easier at mealtime.
3. Place the meat in a gallon size zip lock bag and pour the marinate over.
4. Seal the zip lock bag, then place it in another gallon zip lock bag to avoid leaking. Turn the bag over several times so that the marinate completely covers the meat. Let it marinate in the refrigerator for at least 1 hour and up to over night.
5. Grill the meat over medium heat for ~8 minutes, or until the minimum internal temperature reaches 145 degrees. Serve with grilled or steamed vegetables, and a sweet potato with 1 teaspoon of butter.

Nutrition information per serving:
	Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
4 oz steak	172	7	0	452	0	0	0	25
1 cup green beans	30	0	0	3	6	3	1	1
4 oz baked sweet potato + 1 tsp butter	136	4	2	68	24	4	7	2
Total	338	11	2	523	30	7	8	28

 

Cost of recipe (not including sales)
	Per serving	Entire Recipe
4 oz steak	$1.93	$11.56
1 cup green beans	$0.39	$2.34
4 oz sweet potato + butter	$0.23	$1.38
Total	$2.55	$15.28

 

Healthy Pumpkin Mousse

   This is one of my all time favorite healthy holiday recipes. If you are looking to cut back your fat and calorie intake this holiday season without feeling deprived your favorite holiday treats, this recipe is a MUST. Easy, delicious AND healthy. Win, win win!

Healthy Pumpkin mousse

Makes 7 servings, ½ cup each

Ingredients:

• 1 large package (5-1/10 oz) vanilla fat free sugar free instant pudding mix
• 1 1/2 cups skim milk
• 1 can (15 oz) pumpkin
• 1/2 tsp cinnamon
• 1/8 tsp ginger
• 1/8 tsp ground allspice
• 1/8 tsp ground cloves
• 7 tbsp free whipped topping
• 7 gingersnaps, crushed

Directions:

1. In a large bowl, beat pudding mix and milk to package directions. Refrigerate for 5 minutes.
2. Add pumpkin and spices to pudding and mix well.
3. Spoon into cups and refrigerate for 10 minutes.
4. Top each with 1 tbsp whipped cream and 1 crushed ginger snap if desired.

Fall Pumpkin Cheesecake Mousse

This is a delicious alternative to pumpkin pie cheese cake. The cottage cheese gives it that cheesecake flavor without the fat and calories. It's easy to whip up and so delicious! One of my favorite holiday season staples.

Fall Pumpkin Cheesecake Mousse

Makes 4 servings, ½ cup each

Ingredients:

• 1 cup fat free cottage cheese
• ½ cup canned pumpkin puree
• ¼ cup skim milk
• 1 tbsp sugar-free instant vanilla dry pudding mix
• 4-5 packets of sugar free sweetener
• 1/2 tsp cinnamon
• sprinkle of ground ginger
• sprinkle of ground allspice
• sprinkle of ground nutmeg

Optional: fat free whipped topping and/or crushed ginger snaps

Directions:

1. Combine all ingredients in a blender except the whipped topping and ginger snaps and mix well.
2. Allow mixture to chill for at least 1 hour.
3. Pour into serving cups, top with fat free whipped cream or crushed ginger snaps and serve. 

Frosted Watermelon

In my opinion, watermelon is close to fruit perfection, especially since they came up with a seedless version. It's sweet and refreshing on a hot summers day. When I saw a recipe for frosted watermelon I was skeptical  Why mess with perfection?

But then I gave frosted watermelon a try. Mind. Blown. It is so delicious! You have got to give this one a try, even if you are skeptical. The combination of sweet watermelon, creamy yogurt and crunchy cereal is SO GOOD. Perfect for a healthy summer treat.

Frosted Watermelon

Makes ~4 servigns

Ingredients:

• 4 cups Seedless watermelon, cut into thick slices
• 2 cups fat free vanilla yogurt (any flavor)
• 1 cup low sugar granola or other cereal

Directions:

1. Cut watermelon into slices. Use your favorite cookie cutters to cut out shapes if desired.
2. Frost with yogurt
3. Sprinkle with granola or other cereal.
    

 

Nutrition information: Calories 136; carbohydrates 28g, Fat 1 g, Protein 6g, Sodium 112 mg, Sugar 15g.