Healthier Taco Bell Options

This title probably made you do a double take, but you were right the first time: Taco Bell. I am still a college student and food for cheap is always in demand. Most fast food restaurants have updated their menus to include healthier and more nutritious options and Taco Bell is no exception. Their version of this is called "Fresco", which means no cheese but additional lettuce and a healthier pico de gallo salsa of diced tomatoes, onions and cilantro is added. While there today, I found out that you can get almost anything on the menu prepared "Fresco" style. For anyone that knows me, sacrificing cheese is a HUGE deal for me, but I didn't really find myself missing it too much. If anything I would say that the taste was even better with the addition of the salsa.

For my meal I got a Fresco Chicken Soft Taco and a Fresco Crunchy Taco; both of these items together were only 290 calories and 11.5g of fat. I understand that this is still pretty high, but in comparison to the rest of their menu, it's pretty damn good and just as tasty.

Just to compare:

Regular Meal
Burrito Supreme with Chicken = 390 calories and 12g of fat
Crunchy Taco = 170 calories and 10g of fat
Bean Burrito = 370 calories and 11g of fat
TOTAL = 930 calories and 33g of fat

Fresco Meal
Burrito Supreme with Chicken  = 330 calories and 8g of fat
Crunchy Taco = 150 calories and 8g of fat
Bean Burrito =  340 calories and 8g of fat
TOTAL = 820 calories and 24g of fat

You can see that you cut more than 100 calories and almost 10g of fat by making the switch to Fresco. This may not seem like a significan difference but over the course of the day...even the slightest excess of calories can add up. I'm not saying that you should eat this at every meal, but just a reminder that there are HEALTHIER options at your favorite fast food locations. And who doesn't love something that is both cheap and delicious?!

YOU CAN CHECK ALL THEIR NUTRITIONAL INFORMATION ON THE TACO BELL WEBSITE  http://www.tacobell.com/nutrition

ENJOY!!

Steel Cut Oats with Peanut Butter and Strawberries

Studies have shown that breakfast is the most important meal of the day for many reasons. Starting your day off with a balanced meal that supplies your body with adequate protein, carbohydrates and fiber keeps hunger under control and allows you to think clearly when making food decisions later in the day. Some benefits of a healthy breakfast are helping with weight control, boosting brain activity, it revs up your metabolism, keeps you from binging and can even better your mood. I haven't always been a huge breakfast person because nothing would keep me fuller for more than about 20 minutes. After experimenting with different combinations of foods, I finally found something that keeps me fuller longer and is easy to make.

Ingredients:

• 3-4 cups water

• 1 cup steel cut oats (I used Trader Joe's Steel Cut Organic Oats)

• 5 cut up strawberries

• 1 tablespoon peanut butter

Step 1: Bring your water to a boil and slowly stir in 1 cup of your oats. 

Step 2: When oats begin to thicken (about 5 minutes) reduce heat and simmer uncovered for about 30 minutes (or to your desired consistency), stirring occasionally. Make sure you watch your oats because it may foam up and spill out of the pan. 

Step 3: Oats should be cooked until tender--the longer you cook them, the thicker they will get. 

Step 4: You can serve your oats immediately or refrigerate for about 1 week. If you choose to store them, the oats will thicken so you should stir in a little milk or water to loosen them up. 

(If you choose to store them, you only need about 2-3 minutes in the microwave to heat them up).

I made my oats the night before and stored in tupperware containers so that I can just pop it in the microwave and add my fixings. I chose to opt for fresh cut strawberries and some peanut butter for some extra protein. This is such an easy and nutritious breakfast, I love that it can be prepared in advance as well. 

ENJOY!!

Spaghetti Squash with Turkey Bolognese

Pasta. Mostly everyone eats it and in massive quantities. I am definitely guilty of eating multiple bowls in one sitting, smothered in sauce and cheese...just thinking about it is making me hungry! Luckily, I have introduced another way to to satisfy my Italian cravings without the extra calories and carbohydrates with two words: spaghetti squash. If you want that delicious pasta dish without sacrificing flavor, spaghetti squash is definitely the way to go. One of my favorite Italian dishes is pasta with bolognese sauce. Bolognese is just a meat-based sauce...usually used in lasagna or sitting ontop of a pile of angel hair pasta. For this recipe I decided to healthify it by swapping out the pasta for spaghetti squash and making a turkey bolognese for dinner tonight. 

Ingredients for turkey bolognese:

• 2 tablespoons olive oil
• 1 pound ground turkey
• 1/2 cup finely chopped red onion
• 4 cloves garlic, minced
• 1/2 cup finely chopped carrots
• 1/2 cup finely chopped celery
• 1 tablespoon thyme leaves
• pinch of chili flakes
• salt and freshly ground black pepper
• 1/2 cup red wine (whatever you have, I used Merlot) but you can also use white wine
• 2 cups tomato sauce
• 1/2 cup tomato juice

Ingredients for spaghetti squash:

• 1 whole spaghetti squash
• olive oil
• fresh ground pepper

Steps for cooking bolognese:

1. Heat a large saute pan over high heat. Add the olive oil and heat. When the oil is hot, add the ground turkey and cook until browned, stirring occasionally--about 8 minutes. 

2. Add the onion, garlic, carrots, celery, thyme and chilli flakes and cook until the vegetables are softened--about 5-8 minutes.

3. Carefully deglaze the pan with the wine, scraping the bottom of the pan with a wooden spoon. Reduce until the wine is almost completely evaporate. 

4. Add the tomato sauce and juice and simmer untul a thick sauce consistency--about 20 minutes. Season, to taste, with salt and pepper. 

Steps for cooking the spaghetti squash:

1. Preheat the oven to 350 F. 

2. Lay the squash on you counter and stabilize it with one hand then slice off the stem with a chef's knfe.

3. Microwave the squash briefly to soften-- 4-5 minutes. Let it cool slightly. 

4. Insert the tip of your knife into the squash and slowly cut in half lengthwise. Scoop out the seeds (like a pumpkin).

5. Drizzle some olive oil and sprinkle some pepper on the scooped out sides of the squash. Place the halves open-side down on a baking sheet and cook for 30 minutes. 

6. Let cool for a few minutes, then take a fork and scrape the flesh into "pasta" strands.

LAST STEP: PUT ALL INTO A BOWL, COMBINE, TOP WITH PARMESAN CHEESE AND HOT PEPPER FLAKES AND DEVOUR!!

Some extra information for you:

• 1 cup of cooked pasta has 221 calories, while 1 cup of cooked spaghetti squash is only 42 calories
• spaghetti squash provides 4% of the recommended daily intake of antioxidants
• it's also a good source of fiber and beta carotene, which can help improve eye health, skin health, maintain a strong immune system and help prevent infection

This dish is not only delicious but it is just as satisfying as bowl full of pasta...plus some great health benefits. Everyone should definitely give spaghetti squash a try, it's what's for dinner tonight!!

ENJOY!!

Garlic Shrimp with Quinoa

I haven't always been a fan of seafood but the more eat it, the more it tends to grow on me. For this recipe I am talking about shrimp. Shrimp are so versatile and they can be cooked just about any way chicken can. Today was a snow day and my roommate and I decided to pool our ingredients together and make something simple and delicious. Since we couldn't venture out in the snow, we had limited resources to use, but after some research by me, I came across this yummy dish!

Ingredients:

• 1 pound small-medium shrimp--peeled and deveined

• 1 tablespoon vegetable oil

• 3 tablespoons minced garlic

• 3 tablespoons butter

• 2 tablespoons Parmesan cheese

• 1 pound pasta (instead of pasta for this recipe, I chose to swap out the pasta for quinoa)

• 1 cup broccoli

Step 1: Cook pasta in a large pot of water with vegetable oil until cooked. (If you are choosing to swap in quinoa, follow directions on the package) Chop and clean broccoli then put in pot of boiling water and cook until bright green and soft. 

Step 2: Place shrimp in boiling salted water for 5-7 minutes or until they are pink. Cooking time will depend on the size of the shrimp. Remove the tails and place in a bowl of warm water.

Step 3: In a microwave safe bowl, mix the butter and minced garlic. Put in microwave and heat for about 45 seconds or until the butter is melted.

Step 4: Drain pasta (or quinoa), transfer to a serving dish, add broccoli and toss with garlic butter and shrimp. Finally, top your dish with some parmesan cheese. 

I know this recipe calls for a lot of butter but a meal like this every once in awhile won't hurt anyone, plus it's DELICIOUS!! I chose to swap out the pasta for quinoa because pasta has a lot of excess processed sugars and carbs, while quinoa is packed with healthy fats and protein. This dish was not only tasty but also kept me fuller longer.

ENJOY!!

Crispy Chickpea Snack

Chickpeas (or Garbanzo beans) have quickly become a staple in my cabinet. They have so many uses and can be added to almost anything for an extra boost in protein as well as fiber. In addition to being super cheap, they can be cooked and prepared in so many different ways. As my mid-day snack, I chose to roast them!

Ingredients:

• 1 15 oz can garbanzo beans

• 1-2 tablespoons olive oil

• Sea salt

• Spice blend of your choice

Step 1: Preheat oven to 400° F.

Step 2: Drain your can of garbanzo beans into a strainer and rinse with water to clean off beans. Shake strainer to get rid of excess water. Lay paper towel on the baking sheet and spread the beans out on top. Top the beans with another paper towel and gently move around to absorb the rest of the water from the beans. Rolling the beans around also helps to remove any skin from the beans. Collect skins and discard, then remove both paper towels.

Step 3: Spread your beans out on the baking sheet and drizzle olive oil over top. Use your hand or spatula to coat the beans with the oil. Pop in oven and let roast for about 30-40 minutes until the beans are a golden brown color. They should be crunchy but not burnt.

Step 4: Season your beans with the sea salt and the spice blend you chose.

I chose to top my beans with a garlic pepper blend because who doesn't love a little garlic! This snack is jam-packed with protein which will help to keep you fuller longer and prevent more snacking throughout the day. The protein and fiber in these beans also support healthy digestive tract function which aids in digestion. Chickpeas are a must have in your kitchen for so many reasons! This recipe is simple and a definite must-try!

**WARNING: THESE ARE ADDICTING!!**

ENJOY!!

Chicken Quesadilla Deliciousness!

As I stated before I LOVE Mexican food and quesadillas are just one of the many reasons I do. They are simple and you can put literally anything you want in them. Sometimes you just don't feel like spending a long time in the kitchen after a long day and quesedillas are a quick and easy way to whip up something delicious!

Ingredients:

• 2 whole wheat wraps/tortillas (use 2 if you want a whole quesadilla or 1 folded over for a half)

• 1-2 thin-sliced chicken breasts

• Mrs. Dash's Fiesta Lime seasoning (You can use any seasoning you want, I just stuck with the mexican theme)

• 2 tablespoons olive oil

• 1/2 red bell pepper

• 1 cup 2% milk shredded cheddar cheese (Any cheese would work for this)

• 1/2 avocado

• Frank's Red Hot/Tabasco Hot Sauce

Step 1: Heat a non-stick pan and add your olive oil. Coat the chicken with Mrs. Dash's seasoning and then put in pan. Make sure chicken is fully cooked on the inside, this should take about 10-12 minutes. When the chicken is done, you want to slice it on the diagonal so you get nice thin stips.

Step 2: Take your pepper and finely chop it into small pieces. Get your tortillas/wraps plated and pile in all your ingredients (cheese, chicken, peppers and then topped with cheese again). You can rinse and use the same pan you cooked your chicken in to cook your quesadilla. I like to put a lid on the pan to seal the heat in and really melt the cheese. 

Step 3: This is the tricky part for some people, the flip over to the other side. I take the pan off the heat, put a plate over top and flip the pan over so that the done side of the quesadilla is now on top. Then slide the quesadilla back into the pan to cook the other side. This shouldn't take longer than 10 minutes. 

Step 4: Remove quesadilla from heat, plate it up, cut it up, top with your sliced avocado and then drizzle your sauce over top. 

This meal is healthy, quick and nutritious. You can pack anything you desire into your quesadilla to make it absolutely delicious. They are also super versatile and can be used as a snack or a full meal. 

ENJOY!!

Classic Strawberry Banana Smoothie

Happy March Everyone!! I thought I would start the month off with one of my favorite smoothies; strawberry banana. Smoothies are a great way to pull together tons of fruits, vegetables, protein supplements as well as extra fiber. There are TONS of smoothie options out there and not all are considered 'healthy'. Some smoothies can be upwards of 700 calories, and not the sustainable and good calories we want, but the sugars, bad fats and salts. I was just recently at Safeway and found that their strawberries were marked down to $1.88/lb., so I immediately stocked up!

Ingredients:

• 1 medium to large banana

• 1 cup plain low-fat Greek yogurt (I used one I purchased from Trader Joe's)

• 1/2 cup strawberries (This depends on the size of the strawberries, I used about 5-6)

• 1/2 cup milk (for this I used Almond Breeze's unsweetened almond milk)

• 3-4 ice cubes (depending on how thick you like your smoothie to be)

You can also add some sweetener if the natural sweetness of the fruit isn't enough for you in the form of 1-2 tbs honey OR 1-3 packets of stevia.

Step 1: Rinse and cut off tops of strawberries. Then add all your ingredients to the blender and mix until it reaches a consistency you like. (Remember: if you like your smoothie a little thicker add more ice cubes)

As you can tell, there isn't much to putting together a delicious and nutritious smoothie. Some smoothie basics I like to follow are choose a liquid base (milk, fruit juice, coconut water), then fruits (any kinds you like), and you can even be adventurous and add greens to the mix (kale, spinach, carrots, etc). Smoothies are also a great way for parents to slip more vegetables and fruits into their children's diets because they taste so sweet and delicious they don't even realize they're getting a solid helping of fruit. 

Try it out and I will be sure to post more adventurous smoothies throughout the month! 

ENJOY!!