Tag Archives: healthy

Stuffed Mediterranean Eggplant & a Giveaway

 

NOTE: This contest is now CLOSED. The winner will be announced on Sunday, March 17. Thank you to everyone who participated!DSC_2751

I normally don’t do giveaways because, often times, they are simply a cheap tactic blogger use to get people to go on their site. However, if there’s a good cause or reason for the giveaway, then that is a different story.

Extra Gum contacted me about being a part of their Simple Swaps campaign. The idea is that you make simple swaps throughout your day that add up to a healthier life. For example, if you eat any one of their dessert-inspired gums instead of giving into a craving, you can save tons of fat and calories. Now, that is not to say you should replace all your meals with gum; you still need a healthy, balanced diet. But at midnight, when your late-night cravings kick in, you might consider a stick of gum instead of a carton of ice cream you don’t need.

I will give details for how to enter below, but first, I want to talk about my Simple Swaps with this Stuffed Mediterranean Eggplant. Last week, I was craving some Eggplant Parmigiana. That stuff is heavenly, but it’s not too kind to my thighs. So instead, I crafted this Stuffed Mediterranean Eggplant to fill me up and kick that craving in the butt without pushing me over the fat and calorie edge.

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I stuffed a fresh baby eggplant with all kinds of delicious, hearty ingredients like a whole chopped Mediterranean Chickpea Burger, tangy black olives, and fresh spinach. Then, I made a few simple swaps to keep it flavorful but still good for you. Instead of a higher fat and calorie cheese like the typical mozzarella, I used reduced-fat feta. I love that stuff because a) it doesn’t taste reduced fat at all and b) a little goes a long way, so you save major calories. Then, I used a light marinara sauce that cuts out all the sugar you’d typically find in a jarred sauce.

Put it all together and you’ve got one filling, nutritious, and dare I say meaty meal that will satisfy even my unruly Eggplant Parmigiana cravings. Not to mention, you can make it in just 30 minutes.

This is a healthy swap that won’t feel like a swap at all. In fact, it’s more like a treat. It’s bursting with robust flavors, it’s filling, and it’s even got cheese. Talk about a dream come true.

My Healthy Cookie recipes are all about making simple swaps. You trade one ingredient for something healthier, so you retain the integrity and deliciousness of the original recipe while doing something better for yourself. If you’re ready to make some Simple Swaps in your life, then this Stuffed Mediterranean Eggplant is the perfect place to start.DSC_2740

Stuffed Mediterranean Eggplant
By The Smart Cookie Cook

Ingredients:

  • 1 baby eggplant, sliced lengthwise
  • 1 Morningstar Farms Mediterranean Chickpea Burger
  • ¼ cup light marinara sauce, like Ragu (60 calories per ½ cup or less)
  • 2 tbsp. black olives
  • 2 tbsp. reduced-fat feta, divided
  • 2 cups fresh spinach
  • ¼ tsp. minced garlic
  • Pinch salt
  • Pinch red pepper flakes

Directions:

  1. Preheat oven to 350 degrees F. Line a baking sheet with aluminum foil and spray with nonstick spray.
  2. Place the eggplant skin side-down on the baking sheet. Bake for 5-10 minutes or until tender.
  3. Meanwhile, place the burger on a microwave-safe plate. Microwave on high for 30 seconds. Flip and microwave 30 seconds more. Chop into small chunks.
  4. Let eggplant cool just enough to work with. Use a spoon to scoop out the innards, leaving a thin layer inside so the shell is sturdy. Chop eggplant innards into chunks.
  5. In a medium mixing bowl, stir together the eggplant chunks, burger chunks, sauce, olives, 1 tbsp. feta, spinach, garlic, salt, and red pepper flakes until well-combined. Scoop back into the eggplant shells (pile it high!).
  6. Bake for 5 minutes then sprinkle remaining feta on top and bake another 5-10 minutes or until hot in the center. Enjoy.DSC_2799

NOTE: This contest is now CLOSED. The winner will be announced on Sunday, March 17. Thank you to everyone who participated!

Now, on to the giveaway. In order to get you guys moving towards healthier choices, Extra was kind enough to provide me with a big tote bag filled with a month’s supply of their delicious gum in assorted mouthwatering flavors and a $40 giftcard to Whole Foods.

I will select one winner via random.org on Saturday, March 15. I will then announce the winner on Sunday, March 16’s The Weekender post and also via Facebook & Twitter and email the lucky duck themselves. Then, I’ll just need the winner to send me their address so I can ship the tote bag full of goodies their way.

You have until Friday, March 15 at midnight to enter, so good luck! No entries will be accepted after that.

Here’s how to enter:

  • Leave one comment telling me one or two Simple Swaps you make in your life to be healthier. Please leave your email address so I can contact you.
  • For an additional entry, leave a SEPARATE comment telling me what your favorite Healthy Cookie recipe is that you’ve made or want to try (click the link to see all my Healthy Cookie recipes). Please leave your email address so I can contact you.

*That means no more than 2 entries per person.

That’s it! Feel free to tell your friends, and make sure you like Smart Cookie on Facebook and follow me on Twitter to stay updated with the giveaway.

Disclosure:  I received product within a gift bag as part of the Simple Swaps challenge with Extra® gum. All opinions are my own.

Healthy Cookie: Double Bean Enchilada Soup

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I didn’t think I’d be interested in enchilada soup of any kind when my mom made it for dinner a few nights ago. Her version was made with chicken, so I couldn’t have eaten it even if I wanted to. But when I walked through the door after getting home from the gym, my stomach growling like a ticked-off grizzly bear, all I could smell was the intoxicating scent of that soup, and I wanted it.

Of course, like I said, I couldn’t eat any because of the chicken. But I instantly decided I would make my own meatless version instead: Double Bean Enchilada Soup. I’m so glad I did too, because that wonderful aroma of the soup my mother mad would have haunted me forever if I never got to try it.

My soup is just slightly tweaked with two kinds of hearty beans taking on the role of protein in place of chicken. I also added some green chiles, which bring serious heat to the table. Make sure you have a big ol’ glass of water at the ready. The heat might slow you down, but the delicious, warm flavors will keep you pressing on, inhaling spoonful after spoonful in a state of soup-induced euphoria.DSC_2126

I can’t even explain how good this soup is, especially because one big fat cupful is less than 130 calories. Seriously? Yes, seriously. I wouldn’t believe it either if I hadn’t made it. This soup is so hearty and thick from the cornmeal, singing with saucy Mexican flavors, and it’s even got some creamy American cheese. Can all that goodness come with a teeny-tiny calorie count? Yes, sir!

This is officially my favorite low-cal soup ever. Why? Because it doesn’t taste like a really good low-cal soup; it just tastes like a really good soup period. I also adore how quick and easy it is; no day-long simmering required. Make it in under 30 minutes with just a few ingredients.

If you don’t have this Double Bean Enchilada Soup for dinner tonight, then you’re missing out. Down a big bowlful, and you can feel satisfied without feeling an ounce of guilt.DSC_2131

A Few Tips Before You Get Cooking:

  1. Need your meat fix? Trade the beans for 2 cups shredded chicken.
  2. All black beans or all kidney beans is fine if you only have one kind on hand.
  3. Tailor this to meet your diet needs: use all vegetable stock if you’re a vegetarian instead of the combination I used.
  4. Garnish with fresh cilantro if you like. I hate the stuff, but some people love it.
  5. Red onion instead of yellow will kick this up even more.
  6. You can skip the green chiles and use a can of Ro-tel instead, which will give you the heat plus diced tomatoes.DSC_2033

Double Bean Enchilada Soup
Adapted from Eat More of What You Love

Ingredients:

  • ½ cup diced onion
  • 1 tsp. minced garlic
  • 2 cups chicken stock
  • 1 cup vegetable stock (or use all vegetable stock if vegetarian)
  • ¾ cup enchilada sauce
  • ¼ cup + 2 tbsp. cornmeal
  • 1 tsp. chili powder
  • 1 tsp. ground cumin
  • ½ tsp. salt
  • 3 tbsp. diced green chiles, drained & rinsed
  • ¾ cup black beans, drained & rinsed
  • ½ cup kidney beans, drained & rinsed
  • 4 slices 2% milk American cheese singles
  • Optional garnish: diced tomatoes, lettuce, crushed tortilla chips, sour cream

Directions:

  1. Add about ¼ cup of chicken stock to a large pot over medium heat. Add onions and garlic and sauté until translucent and fragrant, about 3 minutes.
  2. Stir in both stocks, 1 cup water, and the enchilada sauce and bring to a low boil. Meanwhile, whisk together the cornmeal with ¾ cup water in a small bowl. Once soup is boiling, whisk in cornmeal mixture, chili powder, cumin, and salt. Let simmer until thickened, about 5 minutes.
  3. Stir in green chiles and beans. Let cook for another two minutes then stir in cheese until completely melted. Remove from heat and serve immediately.

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Healthy Cookie: Sweet Potato & Spinach Balls

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I have very little self-control when it comes to delicious foods. Whether we’re talking about a basket of fries or a big bowl of mac and cheese, I just can’t put on the brakes. Unfortunately though, this predicament seems to only affect me around unhealthy, indulgent foods. Carrots or spinach? Not so much.

It figures that I have no problem inhaling inhuman quantities of foods that are bad for me, but I never have that problem with healthy stuff. Why can’t it be the other way around? Life is so very cruel. However, I did find an exception, a 100% healthy and good-for-me treat that I can eat dozens of without batting an eyelash: my Sweet Potato & Spinach Balls.DSC_1469-2

Oh man, I lose all self-control around these babies. Luckily, I don’t have to feel guilty gorging ‘em. Made with sweet potatoes, quinoa, fat-free ricotta, spinach, and more, these Sweet Potato & Spinach Balls are jammed-packed with nutrients. They’re hearty and rich in flavor, so they’ll fill you up and give you energy too.

I’ve got to say, these sweet potato-filled cuties are just as addicting as cake pops or chocolate truffles. It ain’t often I pick something healthy over treats like that, but in the case of these Sweet Potato Spinach Balls, I would .They’re chewy, lightly crisped on the outside, and creamy all at once. For something so simple, they are crazy flavorful. Serve them up at a party, give ‘em to the kids as a snack, or make a delicious lunch for yourself. Everybody will love these sweet and savory bites.

A Few Tips Before You Get Cooking:

  1. Kale would be wonderful in place of spinach.
  2. Try some delicious dip for these balls like marinara sauce or Alfredo sauce.
  3. Got leftovers? Just keep them in the fridge and heat ‘em up when you’re hungry. They taste just as delicious several days later as they did when you first made them.DSC_1429

Sweet Potato & Spinach Balls
By The Smart Cookie Cook

Ingredients:

  • 2 large sweet potatoes
  • 2 cups cooked quinoa rice blend
  • 4 cups fresh spinach
  • ¼ cup fat-free ricotta cheese
  • ¼ cup grated parmesan cheese
  • ¼ cup egg substitute, like Egg Beaters
  • ½ tsp. salt
  • Red pepper flakes, to taste (I used 3 good shakes)

Directions:

  1. Preheat oven to 350 degrees F. Line a baking sheet with aluminum foil and spray liberally with nonstick spray.
  2. Place the sweet potatoes on a microwave-safe plate lined with paper towels. Use a fork to poke holes in the tops of the potatoes. Cook in microwave on high for 6 minutes. Flip potatoes and microwave for another 6-8 minutes, or until tender (stick a knife through the center of the potato to test).  Slice potatoes in half and let cool for a few minutes before removing and discarding skins.
  3. Place the potatoes a large mixing bowl and use a large fork to mash them up. Add all remaining ingredients and thoroughly mix together until all ingredients are evenly distributed. Be sure to break up the chunks of ricotta.
  4. Use your hands to roll tablespoons of potato mixture into balls. Be gentle; the mixture will be soft and sticky. Place balls on the prepared baking sheet about 1 inch apart. Bake 20-30 minutes or until just beginning to brown. They should be sturdy when you poke them. Carefully remove from tray and enjoy.DSC_1475

Healthy Cookie: Creamy Creamless Vegetable Soup

 

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Folks, you may not know this, but we need food to live. I know most of the time it’s like we’re only eating for pleasure and enjoyment, but our body actually does need the nutrients we’re cramming down our gullet. However, a problem arises when we forget that and start inhaling garbage simply because it tastes good. You’ve got to get something nutritious out of the food you’re eating every now and then.

Now, I won’t pretend to be perfect in this area. Once or twice a week, I let myself eat whatever delicious junk I want to eat. But the rest of the week, I try to eat healthy so my body can get what it needs. It certainly isn’t easy; I find nothing more difficult than picking up carrot sticks when all I want is mozzarella sticks. The only way to enjoy healthy eating is if the healthy stuff is also tasty. We’re all kids at heart in that we won’t eat something we don’t like, no matter how good it is for us.

So let’s talk about soup now. Soup is a wonderful food in that, if you make it right, it’s super filling and satisfying, and you can eat a TON of it for very few calories. What I’ve got for you today is a super soup; it’s just about as jam-packed with nutrients and good-for-you stuff as it can be, plus it’s so comforting and filling that you may need a nap after eating it.

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My Creamy Creamless Vegetable Soup may sound a bit contradictory, but here’s how it works: we cook a trio of veggies in a flavorful broth until tender then puree it with sweet potato and cannellini beans to create a faux-creamy soup. The texture is velvety and rich, but you don’t use a drop of cream.

Besides making the soup creamier, the beans also bulk things up and add protein. Plus, don’t get me started on the multi-dimensional flavors here. With all the different veggies, garlic, onions, and a combination of chicken and veggie stock, your taste buds are going to be quite entertained.

Stop and think the next time you’re about to eat empty calories. Why eat tasty garbage when you can eat tasty good-for-you grub like my Creamy Creamless Vegetable Soup instead?

A Few Tips Before You Get Cooking:

  1. This is a good way to get your kids to eat something good for them because pureeing the soup hides the veggies.
  2. You can make this soup earlier in the day then reheat later when you’re ready to eat.
  3. This makes a lot of soup, so you can feed a family or enjoy the leftovers. P.S. the leftovers are even better!
  4. The Splenda doesn’t really make the soup sweet; it’s just to balance of the flavors and keep things multidimensional.
  5. You don’t have to chop the veggies super small since they get pureed later anyway.DSC_0927

Creamy Creamless Vegetable Soup
By The Smart Cookie Cook

Yield – 6 servings

Ingredients:

  • 3 cups chicken stock (or all veggie stock if you’re vegetarian)
  • 1 cup vegetable stock
  • 1 cup water
  • 1 medium yellow onion, finely chopped
  • 2 cloves fresh garlic, finely chopped
  • 1 large sweet potato
  • 3 large carrots, peeled & chopped into coins
  • 2 heads of broccoli, chopped
  • 1 head cauliflower, chopped
  • 2 cups cannellini beans, drained & rinsed
  • 2 packets of no-calorie sweetener (I used Splenda)
  • ¼ cup grated parmesan cheese
  • Red pepper flakes
  • Salt & pepper, to taste

Directions:

  1. In a large pot over medium heat, stir together the chicken stock, veggie stock, and water. Add the onion and garlic. Cover and let simmer for 10 minutes.
  2. Meanwhile, place the sweet potato on a microwave-safe plate lined with paper towels. Poke holes in the top of the potato with a fork. Microwave on high for 5 minutes then flip and microwave for another 5 minutes. Slice in half and let cool for a few minutes before removing and discarding the skins. Chop into chunks.
  3. Add the carrots, broccoli, and cauliflower to the simmering broth. Cover and let cook until tender, about 20 minutes.
  4. Turn heat to low. Use a slotted spoon to fish out about 2 cups of veggies. Set aside. Stir in all the remaining ingredients plus the potato chunks to the broth. Use an immersion blender to puree until smooth. Return the reserved veggies to the pot and serve.DSC_1062

Italian Bean (& Bacon) Soup

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My father is a diehard carnivore. If there’s no meat, he ain’t interested. That’s all fine and dandy, but being a vegetarian, I run into issues when I’m the one making dinner. My mother’s perfectly okay with not having meat in the meal, but my dad…not so much. So I often wind up working my cooking nights around when I know he’ll be out for dinner, or I just cook as I please and my mother might make some form of meat to go with what I cook.

Sometimes though, I can figure out a way to make a dish so that it suits me and my meat-eating father. Take this Italian Bean and Bacon Soup for example. I know; you’re thinking that soup can’t be suitable for me when it’s got bacon. But lucky for me, the bacon is a completely optional addition. So, my dad can have his meat-tastic soup, and I can have mine meat-free. Everyone’s happy!

We can even please my healthy-eating mother because this hearty soup is good for you too. Enjoy a whole heaping cup for about 100 calories! I know; this soup is blowing your mind today. But can something that light in calories be heavy in flavor and heartiness too? You bet your bacon, it can!

How’s that possible? We use filling, nutritious ingredients that are rich in flavor like carrots, celery, and Swiss chard. Then, we really bulk things up with beans, the king of protein, and a little bit of barely too. Plus, if you’re a meat freak like my dad, you can have that crispy bacon for even more protein power. I know you meat eaters like your bacon, and understandably so. It’s a great addition to a great soup.

With or without the bacon, you can get cozy with a bowl of this savory steaming soup. It’s comforting, filling, and crowd-pleasing. When a meal is something both me and my father will eat, you know you’ve got something good.DSC_0308

A Few Tips Before You Get Cooking:

  1. I had trouble finding Swiss chard, but you can switch it out for kale instead.
  2. My father accidentally discovered that brown rice is a great addition to the soup when he mistakenly ate the rice I made for veggie burgers, thinking it was for the soup.
  3. A little bit of grated parmesan would be lovely on top.
  4. Soup is a great weeknight meal because it’s easy and feeds an army.
  5. If you don’t use fresh herbs, you’re a darn fool. Your foods will constantly be mediocre if you only use dried stuff.
  6. If you’re making this with the Great Northern beans, you must soak the beans overnight so PLAN AHEAD.

Italian Bean (and Bacon) Soup
Slightly adapted from Eat More of What You Love

Ingredients:

  • 1 ¼ cups cannellini beans, drained & rinsed
  • Optional: 2 slices centercut bacon, cut crosswise into 1-inch pieces
  • 1 large garlic cloves, peeled & finely chopped
  • 1 medium yellow onion, chopped
  • 3 medium carrots, peeled & sliced ¼-inch thick
  • 2 medium celery stalks, sliced ¼-inch thick
  • 4 cups chicken stock or vegetable stock
  • ½ cup pearl barley
  • 4 sprigs fresh rosemary, plus 1 tsp. chopped rosemary, divided
  • ½ tsp. kosher salt
  • ½ tsp. pepper
  • 8 cups stemmed Swiss chard leaves or kale

Directions:

  1. If using bacon: In a small skillet, cook the bacon over medium heat, stirring often until brown and crisp, about 6 minutes.
  2. Pour everything but the bacon plus 2 1/2 cups water into a large pot over medium-low heat.  Cover and let simmer until beans are tender and greens are wilted, about 1 hour.
  3. Remove rosemary sprigs. Add bacon and enjoy.

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Mini Cauliflower Crust Broccoli Quiches

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The coveted cauliflower crust ain’t just for pizza, my friends. We’re taking it to a whole new level today, expanding cauliflower crusts to the realms of brunch and appetizers. Because here at Smart Cookie, we think and eat outside the box, or in this case, outside the pizza.

My Mini Cauliflower Crust Broccoli Quiches are going to change the way you think about healthy brunch foods. When you go to a brunch, your healthy eating options usually include fruit, water, and maybe a nice floral arrangement. You’d likely see some quiche, but you wouldn’t touch it with a 10-foot pole because regular quiche is several hundred calories per slice.

But guess what? My Cauliflower Crust Quiches will cost you around 200 calories for the ENTIRE RECIPE. Now, unless you have ten stomachs like me, I highly doubt you’ll need the whole recipe to satisfy you, so think of how guiltlessly you can gorge.

You can have as many of these crispy-crusted quiches with their tender filling, fresh basil, and melted mozzarella as you like; they won’t bite you in the butt after (or go straight to your butt, for that matter). They’re darn delicious and surprisingly filling thanks to the protein-packed eggs and fiber-rich crusts.

The magical cauliflower crust does it again!DSC_9555

A Few Tips Before You Get Cooking:

  1. Find my classic Cauliflower Pizza Crust recipe here.
  2. My version of the cauliflower crust is much better for you than the majority of other cauliflower crust recipes because they use gobs of mozzarella cheese, which totally defeats the purpose of making it healthier than traditional crusts, and I use fat-free ricotta, a healthier low-cal alternative.
  3. Can’t find the low-fat cheese sticks I used? Sub in a sprinkle of parmesan instead.
  4. I imagine you could make this recipe into a full-sized quiche, but I’ll have to test that and get back to you.
  5. Use fresh basil. The flavor is incomparable. I am the first to admit, I HATE chopping fresh herbs, but once I taste the finale product, I know it was well worth it.DSC_9510

Mini Cauliflower Crust Broccoli Quiches
By The Smart Cookie Cook

Ingredients:

For the Crust

  • 1 small head cauliflower, chopped
  • ½ tsp. salt
  • ¼ tsp. pepper
  • 1 tsp. garlic powder
  • 1 tsp. chopped fresh basil
  • 2 tbsp. fat-free ricotta cheese
  • ¼ cup Egg Beaters

For the Filling

  • 1/2 cup Egg Beaters
  • 1 bag Green Giant Broccoli Steamers
  • ½ tsp. minced garlic
  • ½ tsp. salt
  • 2 tsp. grated parmesan cheese
  • 1 50-calorie light mozzarella cheese stick (like Sargento), pulled into strings and finely chopped
  • 1 tsp. chopped fresh basil, for garnish

Directions:

  1. Preheat oven to 350 degrees F. Spray a mini muffin tin with nonstick cooking spray. Set aside.
  2. Place cauliflower in a large microwave-safe dish. Fill halfway with water then cover and microwave until tender, about 5 minutes. Drain.
  3. In a food processor, pulse the cauliflower until it resembles the size and texture of rice. Use papers towels to squeeze dry as much as you can.
  4. In a medium bowl, mix together cauliflower, salt, pepper, garlic powder, basil, ricotta, and Egg Beaters until evenly combined. Make sure you break up the clumps of ricotta well.
  5. Press about a tablespoon of cauliflower mixture into each cup of the muffin tin, shaping it to the cup in an even layer. Bake until set and just starting to brown around the edges, about 15 minutes.
  6. Meanwhile, cook broccoli according to packaged direction. Chop or puree in food processor to make smaller if you like.
  7. In a medium bowl, whisk together the Egg Beaters, broccoli, garlic, salt, and parmesan. When the crusts are done prebaking, spoon about 2 tsp. of egg mixture into each crust so that they are 2/3-full. Return to oven and bake for another 10 minutes, or until quiches are puffed and set, and a toothpick inserted in the center comes out clean. During the last few minutes of cooking, sprinkle the mozzarella cheese over top and let melt.
  8. Let quiches sit for one minute before using a fork to gently twist and loosen the quiches. Then use the fork and your fingers to carefully transfer the quiches to a plate and serve. Garnish with fresh basil.DSC_9576

Sweet Potato & Squash Marinara Skillet

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If every person over the age of 18 got together and compiled a list of why growing up stinks, we’d have a list long enough to circle the globe ten times at least. Here are just a few to skim the surface:

  • Exponentially increasing responsibilities as you age
  • Bills
  • Free time? What’s that?
  • No more cartoons
  • People no longer think it’s cute when you screw things up.
    And the one I’ve had the hardest time coming to terms with:
  • Your diet can’t consist of just chicken nuggets, Dunkaroos, pizza, and cereal anymore.

Seriously, who decided it would make sense that, as our palate matures to a wider spectrum of foods and our passion for eating grows, we should have increasingly worse metabolisms? It’s a sick joke, one that makes for a very difficult life as a food blogger and general food lover.

I have to try really hard to eat healthy, and I very rarely do so as strictly as I should. I’ve found the key is combining healthy ingredients I love so I can trick myself into thinking I’m eating indulgently.

A perfect example is my Sweet Potato & Squash Marinara Skillet. I took nutrient-packed veggies I love – sweet potatoes, spaghetti squash, and zucchini - and served ‘em up in a kickin’ marinara sauce, made with fresh herbs and topped with a generous layer of mozzarella cheese. It looks too good to be healthy, right?DSC_9409

Here’s the secret: all those delicious veggies are full of vitamins and other good stuff, plus they’re really filling. Then, I made my own sauce instead of using jarred stuff that’s packed with gobs of hidden calories and sugar. I topped it all with my favorite kind of light mozzarella cheese that’s s a compromise between full-fat cheese, which is crazy high in calories, and fat-free cheese, which tastes like feet. You still get great flavor and protein with this light cheese, but for fewer calories. Lastly, spaghetti squash is a special star of the show since it makes us feel like we’re eating pasta with marinara sauce, when really, we’re cutting carbs and calories without cutting flavor.

This dish is hearty and full of multidimensional flavors that will make your tongue sing with joy. Eating healthy is a hard pill to swallow as an adult, but think of this delicious meal as the spoonful of sugar to help it go down.

A Few Tips Before You Get Cooking:

  1. If you’ve got picky eaters who are skeptic about spaghetti squash, trade half the squash for regular whole wheat spaghetti so you can ease them into it.
  2. Can’t find the light Sargento mozzarella cheese sticks I used? You can use fat-free instead, or use a 1/2 cup grated parmesan.
  3. You’re looking at less than 200 calories per serving here. Yay!
  4. Fresh veggies + fresh herbs = a MUST.
  5. Sweet potatoes can easily be swapped with butternut squash.DSC_9377

Sweet Potato & Squash Marinara Skillet
By The Smart Cookie Cook

Yield – 4 heaping servings

Ingredients:

  • 2 medium sweet potatoes
  • 1 medium spaghetti squash
  • 1 medium zucchini, sliced into half-moons
  • ¼ cup chicken or vegetable stock
  • ½ a medium yellow onion, chopped
  • 1 28-oz. can San Marzano tomatoes
  • 1 tsp. chopped fresh thyme
  • 1 tsp. chopped fresh basil
  • 2 tsp. minced garlic
  • ½ tsp. red pepper flakes
  • ½ tsp. salt
  • 2 tsp. zero-calorie sweetener
  • 4 light mozzarella cheese sticks (like Sargento), chopped to resemble the size of shredded cheese

Directions:

  1. Place potatoes on a microwave-safe plate lined with paper towels. Poke holes in the tops of the potatoes with a fork. Microwave on high until fork tender, flipping halfway through, about 10 minutes. Slice open and let cool slightly. Squeeze the potatoes out of their skins and discard skins (or snack on ‘em). Roughly chop potatoes and set aside.
  2. Meanwhile, slice the spaghetti squash in half. Place in a microwave-safe casserole dish, skin side down, and fill halfway with water. Cover and cook in microwave on high for two 5-minute intervals, or until tender enough to scoop out innards. Discard the seeds then scoop the innards into a bowl. Set aside.
  3. Preheat oven to 350 degrees F. Bring a large oven-safe skillet to medium heat. Add chicken stock and onions and sauté until onions are tender, about two minutes. Add the entire content of the can of tomatoes including the juice, 3/4 of the herbs, and garlic. Use a hand blender to puree, or if you don’t have a hand blender, puree tomatoes in a food processor or blender before adding to pan.
  4. Stir in red pepper flakes, salt, and sweetener. Add zucchini and spaghetti squash and reduce to medium-low heat. Cook, stirring occasionally, until veggies are tender.
  5. Turn off heat and gently stir in potatoes. Sprinkle cheese over top and bake for 10 minutes, or until cheese is melted and sauce is bubbly. Garnish with remaining fresh herbs and serve immediately.DSC_9447

Healthy Cookie: Mediterranean Cauliflower Crust Pizza

 

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I’m the type of person who does not like to fail. It comes with a perfectionist type-A personality, the need to be successful at whatever I’m doing, even if it’s something I don’t like or care about.

For example, I hate college, but I have to get 4.0′s to be happy. And if a new recipe I try doesn’t turn out, I’m crushed, even though I know it’s darn near impossible to get recipe perfection on the first shot. This even carries over to the gym, despite my loathing for everything exercise related. I feel compelled to take all the “high” options in classes and excel at them. And if I’m physically incapable of doing so, then I obsess over it until I achieve it.

Failure? It’s just not an option for the Smart Cookie Cook.

So imagine my frustration when I tried to master the coveted cauliflower pizza crust not once, but twice, and failed. It’s not that either time was bad; I just couldn’t achieve my desired texture. This bothered me to no end; I was determined to make a perfect cauliflower crust, and no one could stop me.

I guess it’s true that third time’s the charm because I finally succeeded with my third cauliflower crust. And instead of just topping it with plain old cheese, I went for a Mediterranean Cauliflower Crust Pizza topped with not one, not two, but THREE kinds of cheese, plus eggplant and black olives for a seemingly decadent yet sneakily healthy meal. Because of that cauliflower crust, I’d say this is actually more substantial and satisfying than a regular nothing-to-it crust. Plus this whole pie’s clocking in around 200 calories. You can’t even get one slice of pizza for that!

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Now, I did something different with my crust than most cauliflower crust recipes do. All the ones I saw called for gobs of mozzarella cheese in the crust. Okay…do you realize that adding a ton of cheese to the crust TOTALLY defeats the purpose of it being a “healthy alternative” to a regular pizza crust? It’s just as bad! Cheese is extremely high in fat and calories for just a teeny tiny amount of it. So by adding a ton to the crust, yes you at least get some extra nutrients from the cauliflower, but it’s almost, if not equally, as bad for you as a normal crust.

To solve this conundrum, I traded calorie-loaded mozzarella for fat-free ricotta. It serves the purpose of binding the crust, gives it a nice texture, and adds protein, but you’re only looking at about 22 calories for that as opposed to hundreds of cals in mozzarella.

Yay for win-win situations!

This triple-cheesy pizza is loaded with tasty toppings, great flavor, and is a perfect way to silence those nasty pizza cravings without feeling the guilt trip after. It’s worlds better for you than a traditional pizza, not just in calories and fat, but in nutrients as well. If you love pizza, you’re going to be one happy camper after trying my answer to the cauliflower crust pizza craze. So cheesy, so flavorful, and so filling!

A Few Tips Before You Get Cooking:

  1. You’ve got to dry out that cauliflower good unless you want a soggy crust.
  2. Can’t find the Ragu tomato sauce I used? Any light marinara would do. But if you still can’t find a light tomato sauce at all, you’re better off making your own than buying a sugar & calorie filled kind.
  3. If you’re not feeling the toppings, this crust can be used for a plain cheese pizza, or whatever toppings you prefer.
  4. This makes a personal pizza, but easily double or triple it to make multiple pizzas or one big pizza.
  5. Why do I use the light cheese sticks instead of just getting fat free shredded mozzarella? Because fat-free mozzarella tastes like NOTHING. It’s a complete waste of calories. The light cheese sticks are like a compromise between tasteless fat free and calorie packed full-fat cheese. You get flavor, but for less calories. DSC_8848-4

Mediterranean Cauliflower Crust Pizza
By The Smart Cookie Cook

Ingredients:

  • 1 small head of cauliflower
  • 1/2 tsp. salt
  • 1/4 tsp. pepper
  • 1/2 tsp. garlic powder
  • 2 tbsp. fat-free ricotta cheese
  • 1/4 tsp. Egg Beaters
  • 1/4 cup chopped eggplant
  • 3 tbsp. – 1/4 cup light Tomato Basil sauce (like Ragu)
  • 1 50-calorie light mozzarella cheese stick (like Sargento)
  • 3 tbsp. reduced fat feta cheese
  • 1 tbsp. shredded parmesan cheese
  • 2 tbsp. sliced black olives

Directions:

  1. Preheat oven to 350 degrees F. Line a baking sheet with aluminum foil and spray liberally with nonstick spray. Set aside.
  2. Chop cauliflower and place in a microwave-safe bowl. Fill 3/4 with water. Cover with a lid and cook on high in microwave until fork tender, about 10 minutes. Drain and run under cool water for a minute.
  3. Use paper towels to squeeze as much water out of cauliflower as you can. Transfer to a blender or food processor and pulse until cauliflower is the size and texture of rice; do not puree.
  4. Transfer 2 generous cups of the riced cauliflower to a mixing bowl. Add salt, pepper, garlic, ricotta, and Egg Beaters. Stir with wooden spoon or spatula until well-combined. Make sure that ricotta is broken up and distributed.
  5. Pile onto the center of the prepared baking sheet and use the bottom of a spatula to press down into a 1/2-thick circle. It doesn’t have to be perfect; just make sure it’s packed tight and there are no holes.
  6. Bake crust for 20 minutes, or until set and starting to brown around the edges. During the last 5 minutes, add the chopped eggplant so it can soften a bit.
  7. Spread desired amount of sauce over crust, using more or less depending on your preference. Then add the cheeses in an even layer, followed by the eggplant and olives. Return to oven for another 10-15 minutes, or until cheese is melted and crust is good and golden brown. Slice and enjoy.

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Healthy Cookie: Spicy Southwestern Veggie Soup

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Most of you are starting your New Year’s diets, but I’ve been trying to eat better since Thanksgiving. Naturally, having a food blog often deters my progress. The only way to keep me from eating my own treats is to not make them at all. But there is a compromise in making healthy recipes to post on here. I get to eat it and share it with you, but I don’t have to feel guilty (and neither do you!).

I concocted this low-cal, full-flavor Spicy Southwestern Veggie Soup after eating a similar soup from a can. It was okay, but being a canned soup, I knew I could make a fresh version much better. My soup is packed with fresh veggies like carrots, celery, and corn, plus it’s got hearty black beans for protein. What really packs a punch in this soup is a blend of kickin’ seasonings and some heat  from the Rotel. It’s spicy, savory, and soul-warming, perfect for a cold winter night.

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Best of all, you can pile the ingredients in the pot and walk away. So not only is this a healthy, filling, deliciously satisfying dinner; it’s easy too. After a long day, you can come home and count on a quick, effortless meal that doesn’t involve the drive-thru or the delivery guy. Rejoice!

Put down that can opener and back away. There ain’t no need for Campbell’s in your kitchen tonight. You can make soup that’s ten times as delicious, with fresh ingredients and great flavor, and it won’t cost you any effort at all.

A Few Tips Before You Get Cooking:

  1. If you don’t like any of the veggies I chose, feel free to sub them with something you prefer.
  2. Looking for more healthy but awesome recipes? Head over to the Healthy Cookie recipe page.
  3. Add just a light sprinkle of cheddar cheese or fat-free sour cream.
  4. Want even more heat? Add red pepper flakes.
  5. Easily double or triple this to serve a family, or if you’re cooking for yourself, you can save the leftovers for lunch the next day._DSC8439

Spicy Southwestern Veggie Soup
By The Smart Cookie Cook

Yield – 4 servings

Ingredients:

  • 4 cups vegetable stock or chicken stock
  • 1 cup water
  • 1/2 cup tomato sauce (the plain stuff from a can)
  • 2 celery stalks, chopped
  • 4 carrots, chopped
  • 1/2 a medium yellow onion, finely chopped
  • 2 tsp. cumin
  • 1/2 tsp. chili powder
  • 1/4 tsp. paprika
  • 1/2 tsp. salt
  • 1/2 cup diced tomatoes & green chiles (like Rotel) <- this is where the heat comes from
  • 1/2 cup frozen corn
  • 1 cup black beans

Directions:

  1. In a large pot over medium heat, bring veggie stock, water, and tomato sauce to simmer. Add celery, carrots, and onion. Cover and let simmer for 10 minutes. You may allow it to come to a low boil, but no higher.
  2. Add spices, diced tomatoes & green chiles and corn. Cover and let cook at a low boil until all veggies are almost tender to your liking, stirring occasionally. Add beans and reduce to simmer until veggies are tender to your liking. All in all, it should take about an hour. Serve immediately.

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Snow-Covered No-Bake Peanut Butter M&M Balls

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Ah, Christmas: a time for sparkling green trees, platefuls of food, joyous carols, and snow-covered…peanut butter balls?

Yes, my friends, these no-bake treats are as festive as festive gets during the holiday season. My Snow-Covered No-Bake Peanut Butter M&M Balls are studded with bright red & green M&Ms and dressed in pretty shredded coconut to resemble freshly fallen snow. They’re the cutest little treats to grace your holiday table, and the tastiest too.

Made with only 6 basic ingredients, these PB-packed confections are so delectable that you won’t believe your taste buds! Plus, they’re good for you too. They’ve got peanut butter, nuts, and oats to make them hearty, and they’re sweetened with honey, so there’s no added sugar. However, they taste just as indulgent and scrumptious as any cookie, perhaps more so.

Skip the same old cookies this holiday, and don’t waste energy firing up the oven; with these treats, just throw everything in a bowl and stir. You’ve got no excuse not to try something new, healthy, and delicious.

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A Few Tips Before You Get Cooking:

  1. If you’re looking for a year-round version of these PB balls, check out my original recipe here.
  2. Mini M&Ms would also work wonderfully.
  3. These make great gifts or party treats.
  4. You can use powdered sugar instead of coconut if you want to live on the indulgent side._DSC7487

Snow-Covered No-Bake  Peanut Butter M&M Balls
By The Smart Cookie Cook

Ingredients:

  • 2 cups creamy peanut butter
  • 1 cup quick-cooking oats
  • 1 cup roasted peanuts
  • 1 cup toasted shredded coconut,* plus 2 cups raw shredded coconut for rolling
  • 1 12.6-oz. bag red & green M&Ms
  • 1/3 cup honey

*To toast coconut, spread out in an even layer on a baking sheet lined with aluminum foil. Bake at 350 degrees F for 5-10 minutes, STIRRING EVERY 2 MIN. or it will burn, until golden brown.

Directions:

  1. Place the roasted nuts in a food processor and pulse until they resemble a fine crumb.
  2. In a large mixing bowl, use a wooden spoon or spatula to stir together peanut butter, oats, ground nuts, toasted coconut, M&Ms, and  honey until well-combined and all ingredients are evenly distributed.
  3. Cover and refrigerate until chilled and firm, about 1 hour.
  4. Line a baking sheet (or whatever you want to store the balls in) with waxed paper. Pour raw coconut into a shallow bowl or dish. Take tablespoons of peanut butter mixture and use your hands to roll into balls. Roll balls in coconut to completely coat the outside. Place on waxed paper and either serve immediately or return to fridge until you plan to serve. Keep in fridge in an airtight container for up to 4 days.

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