Ground Beef Spiral Bake

When you try to eat less processed foods and avoid ingredients like refined flour and sugar, and damaged fats, you end up making a lot of your foods from scratch. It is fun, rewarding, and delicious to do this, but it's also helpful to have a few meals that require little more effort than dumping your ingredients into your pan and tossing in the oven. This is one of those recipes. It's adapted from Taste of Home's Simple & Delicious.

Ground Beef Spiral Bake

Ingredients:
16 ounces 100% whole wheat rotini pasta*
2 pounds ground beef
2/3 cup chopped onion
1 tsp. minced garlic
2 jars (28 ounces) spaghetti sauce**
2 Tbsp. tomato paste
1 tsp. dried basil
1 tsp. dried oregano
4 cups mozzarella cheese, shredded (buy the block and shred yourself)


*Preferably organic. If you can't find this, feel free to substitute another pasta, such as penne, instead. This dish also works great with gluten free pastas, such as brown rice pasta.

**Watch the ingredients! Many spaghetti sauces contain added sugar and harmful oils. The 365 fat free organic pasta sauce at Whole Foods contains only spices and sauce, and sells for about $2.29! (I know I usually say not to buy fat free, but the only difference between the fat free and regular pasta sauce, in this case, is the oil. The fat free comes without added soybean oil.)

Directions:
Cook the pasta according to package directions. While it is cooking, brown the ground beef with the onion and garlic. Drain. Add the spaghetti sauce, paste, and spices to the ground beef and bring to a boil. Reduce heat and simmer for 5-10 minutes.

Mix the cooked, drained pasta into the meat mixture. Feel free to add a little water if it seems too thick. Pour the mixture into 2 greased 9x13 pans, then sprinkle each mixture with the mozzarella cheese. Freeze one pan, and bake one pan at 350 for 25-30 minutes.

Is it harmful to cook with oil?

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Well, is it? As someone who literally buys oil by the gallon, I say no, as long as you use the right kind of oil. Many oils contain good fats, which our bodies need to function properly, but other oils contain damaged fats, which can harm your health and cause a lot of problems.

The words hydrogenated, or partially hydrogenated, are code for trans fat. Unless you've been living under a rock, you know that trans fats are terrible for you. Even if a label claims a product contains no trans fats, look at the ingredients label. If you see the word hydrogenated, there are trans fats in the product. The manufacturer is able to advertise the product as trans fat free because, according to federal regulations, if a product contains less than a certain amount of trans fats per serving, it can claim to be trans fat free. To make their products seem healthier, manufacturers simply change the serving sizes so that the amount of trans fats stays under the minimum, per serving. Always read the ingredients.

But what about the oils you buy and use in your own recipes? There are so many different kinds, and many of them are wonderful, and provide the good fats your body needs, along with the taste and other qualities your recipes need.

Because this is a blog about eating healthy on a budget, I'm going to recommend 3 budget friendly oils that I use in my own kitchen. These are not the only acceptable oils, but they are easy to find, not overly expensive, and good for you.

1. Olive oil: This is the oil I buy by the gallon. I use it literally every day. I even have a reusable sprayer that I pour olive oil into for spraying pans. Olive oil is best used when cooking over medium low heat. On my stove, that means I have to stay under the halfway mark on the temperature dial. If your olive oil begins to smoke, it has gone rancid. It is no longer the healthy oil you're expecting it to be. Keep the temperature low, and you'll have a winner!

2. Grapeseed oil: This oil has a higher smoke point, meaning you can cook it over medium heat without it smoking and turning rancid. It's also a great oil to use in baking recipes. I like to make muffins and breads with it. You can find grapeseed oil at a reasonable price, but just like a lot of other things, you have to pay attention. Some stores charge a lot more for it than others. Trader Joe's sells it for a reasonable price, but I've also found it at Wal Mart for even less.

3. Coconut oil: This oil has the highest smoke point out of the three I use. It's great for stir-frying vegetables on high heat. It can also be expensive, if you're not careful. The best way to buy coconut oil is in bulk, from places like http://www.somethingbetternaturalfoods.com/ to get a great price per pound.

Avoid oils like safflower, vegetable, rapeseed, and canola. Even if they claim to be heart healthy, they're full of damaged fats.

...And Another Burger!

Recently, I published recipes for some delicious burgers. I'd like to follow up today with one more delicious burger recipe.

When I was growing up, I had a friend whose parents ran a truck stop. At this truck stop, they served pizza burgers. I thought these burgers were the most delicious thing in the world! I loved how I would bite into my normal looking burger and discover pizza sauce and a slice of melty mozzarella cheese inside.

These burgers remind me a little of those pizza burgers. They don't have a hidden pocket of sauce inside, but they definitely have some delicious pizza undertones.

Deluxe Cheeseburgers

Adapted from Taste of Home's Simple & Delicious.

Ingredients:
1 egg
6 oz. tomato paste
1 medium onion, chopped
1/2 cup grated parmesan cheese
1/2 tsp. oregano
1/2 tsp. parsley
1/2 tsp. sea salt
1/8 tsp. pepper
2 pounds ground beef
8 slices mozzarella cheese
8 slices Ezekiel bread

Directions:
Combine the first 8 ingredients, then mix together with the ground beef. Shape into 8 patties and cook on the grill over medium heat, flipping once, until desired tenderness. Meanwhile, toast your slices of Ezekiel bread.

Place a slice of mozzarella cheese over each burger and cook for a couple of additional minutes, until the cheese begins to melt. Serve openfaced on top of a toasted slice of Ezekiel bread.

For an even more pizza-like experience, consider spreading pizza sauce over your toasted Ezekiel bread, then adding the burger and unmelted cheese. Bake at 425 degrees until the cheese begins to melt.

Making Lunch Staples Healthier

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I was really disappointed when I started reading ingredient labels and discovered that most of the lunch staples I'd been giving my kids were filled with things like sugar and high fructose corn syrup. There is hope, though! With a little thought and creativity, you can still send your kids a healthy lunch without all the sugar...and without spending a fortune!

Let's look at some lunch staples that tend to be filled with sugar:

Peanut Butter and Jelly Sandwich

I love these things as much as my kids do, but when I started looking at food in a new way, I realized that these things can be nothing more than a cleverly disguised plateful of sugar, with a side of damaged fats, if we're not careful.


Peanut Butter
Check out the ingredients in two popular peanut butter bands (from foodfacts.com):
JIF: roasted peanuts, sugar, molasses, partially hydrogenated vegetable oil, fully hydrogenated vegetable oil, salt
SKIPPY: roasted peanuts, sugar, hydrogenated vegetable oil, salt

We know the problems with sugar, but the oils are a huge problem, too. While I am not a proponent of avoiding good fats, anything hydrogenated or partially hydrogenated is a damaged fat and should be avoided.

Make it better: Find an all natural peanut butter that contains no added sugar or oils. I actually buy a store brand peanut butter that contains only peanuts and salt and isn't very expensive at all.

Go even further: Almond butter is much healthier than peanut butter, but it poses two potential problems. #1: It's a lot more expensive. #2: Your kids might not like it! Raw almond butter is the best, but I can't get my kids to eat it. I find it for a decent price at Trader Joe's, then I mix together a jar of all natural peanut butter and a jar of raw almond butter for our spread. Nobody notices the difference, and it makes our nut spread better for us.

Jelly
Smuckers jelly contains high fructose corn syrup, along with corn syrup. Basically, if you pull a jar of regular jelly off the shelf, you're going to get added sugar, and probably high fructose corn syrup to go along with it.

Make it better: Look for all fruit spreads. Be careful for jellies labeled "sugar free," as they probably contain harmful sugar substitutes. This doesn't need to be an expensive venture. I buy a store brand jelly that is "just fruit."

Go even further: Make your own jelly.

Bread
This is the part that gets really frustrating. You don't have to look particularly hard to find peanut butter and jelly without added sugar, but finding bread that doesn't contain damaged oils, high fructose corn syrup, or plain, white sugar is a daunting task. Almost all commercial breads contain these ingredients, even the more expensive ones you think are healthy.
Make it better: If your grocery store carries a lot of natural foods, it may carry bread sweetened with honey or a less refined sugar. Resign yourself to the fact that you may have to stand in the bread aisle for a little bit, reading ingredients. I have found a couple of brands of bread at Whole Foods made without added white sugar (sweetened with honey) or hydrogenated oils: Big Sky bread, and Great Harvest bread. Great Harvest also sells their bread straight from their bakeries for a lower price, if you have one in your area.

Go even further: Food for Life makes Ezekiel bread from sprouted grains. This is the best bread for you, but I don't particularly care for it as a sandwich. We do use it to make toast and grilled cheese, however. (Ezekiel bread is sold frozen.) You can also bake your own bread to save a lot of money and avoid harmful ingredients.

Yogurt

I used to buy the yogurt labeled "25% less sugar" and thought I was doing so great as a mom. Not so much. First of all, most yogurt in the store is made with low fat milk, which means it is more processed. They have to process it more in order to remove the fat that naturally comes in the milk. Doing so also raises the sugar content.

Full fat dairy contains good fats we need, and it is less processed. However, because so many people are convinced that low fat is better, you'll be hard pressed to find yogurt that isn't low fat. Kroger sells 1 kind of whole milk yogurt that I can find. It's hidden over in the natural foods section, and it's plain.

Besides the problem with the low far milk, there are the other ingredients...
Many yogurts, especially the ones marketed to our kids, contain sugar, high fructose corn syrup, and harmful dyes.

Make it better: Chobani Greek yogurt is not perfect--it's still made with low-fat milk, and it's still sweetened, but with evaporated cane juice instead of high fructose corn syrup. It comes in kid-sized multi-packs, or in single adult sized servings. It is more expensive, but it does go on sale.

Go even further: Consider buying the plain whole milk yogurt and flavoring it with some berry sauce.

Fruit Cups

Most of the cute, convenient cups of mandarin oranges, pears, and other fruit seem like a decent thing to send with your kids, but they're often packed in a sugary syrup.

Make it better: Look for the light versions, which are packed in fruit juice, instead of syrup.

Go even further: Buy the fruit you want to send, like mandarin oranges, and peel it into sections. This way your child will get fresh fruit.

Other Lunch Ideas

Fruit chews: Instead of sending fruit gummy snacks, which are basically nothing more than candy, consider buying fruit snacks made with all fruit. Target has quite a variety of Market Pantry fruit snacks in all sorts of shapes and flavors. They're organic, made with all fruit, contain no added sugars and syrups, are decently priced, and by the way, are super good.

Crackers: Make your own cheesy crackers instead of sending goldfish, or consider sending air popped popcorn flavored with real butter (if your children are old enough for this to not be a choking hazard).

Cookies: Every kid likes a little dessert, right? Try making flourless chocolate chip cookies, made with
raw almond butter and whole grain oats. This recipe is fast, easy, and not filled with refined ingredients like most cookies are. It's a great ending to a healthier lunch.

Fire Up the Grill for Burgers!

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It's summer time, and the smells of freshly cut grass and burgers on the grill are some of my favorites! I love trying out different kinds of burgers, just for variety. The Teriyaki Turkey Burger is a winner, along with the following two burger recipes, adapted from Taste of Home's Simple & Delicious.

Happy grilling!

Spicy Cheeseburgers

Ingredients:
 1 small onion, finely chopped
2 tsp. minced garlic
2 tsp. Tamari
1 tsp. lemon pepper seasoning (check the ingredients)
1 tsp. pepper
1/2 tsp. sea salt
1/2 tsp. ground mustard
1/2 tsp. cayenne pepper
1/2 tsp. lemon juice
3 lbs. ground beef
9 slices cheese


Directions:
In a large bowl, combine all of the ingredients except the ground beef and cheese, then mix the ground beef into the ingredients. I like to do this by hand. Shape into 9 patties, then grill them over medium heat to desired doneness, flipping once. Just before removing burgers from the grill, add the slices of cheese. Once the cheese starts to melt, pull burgers off the grill. Serve on large romaine lettuce leaves, Ezekiel hamburger buns, or consider making your own hamburger buns!

Basil Burgers

Ingredients:
2 Tbsp. minced fresh basil or 2 tsp. dried basil
1 Tbsp. olive oil
1/2 tsp. minced garlic
1/2 tsp. sea salt
1/2 tsp. pepper
1 1/2 lbs. ground beef
1/4 cup cream cheese, softened
4 slices red onion
1 medium avocado, peeled and sliced 


Directions:
Crumble the ground beef into a bowl, then mix the basil, olive oil, garlic, salt, and pepper into the beef. Shape into 4-6 patties, depending on how large you like them. Grill over medium heat until desired doneness, flipping once. Using buns like Ezekiel buns or romaine lettuce leaves as a bun, spread the cream cheese on the bun, then top the burger with onion and avocado, and place it inside the bun.

Community Dinner (Who Wants Free Food?)

When my husband, Dale, first suggested to me that we should make some changes in our lifestyle, I blew him off. His chiropractor, Dr. Sweeney, had been telling him how life changing it would be for our family to try out Maximized Living. We didn't have to buy anything or sign up for anything. We just needed to change some things.

I was not interested.

Somehow, and truthfully, I still can't remember how he did it, Dale roped me into one of the free events at our sponsor, 180 Chiropractic and Wellness. Then I read the book, Cruise Ship or Nursing Home? Little by little, it all started to click. I didn't want it to. I didn't want it to make sense. What I really wanted was to be able to poke holes in their theories and convince my husband that this was nonsense.

But, as I listened and read, it made way too much sense. I knew we had to give this thing a try.

Where are you on your journey to better health? Skeptical? Interested, but not ready to commit? Curious, with a lot of questions?

The amazing staff at 180 Chiro would love to treat you to a free dinner and talk more with you about this! What a great opportunity to get more specific information about what Maximized Living is and how some simple (although not always easy) lifestyle changes can revolutionize your health. Sign up today!

What: Community Dinner

Where: Bosco's of Cool Springs
               2000 Meridian Boulevard
               Franklin, TN 37067

When: Monday, July 23, 6:00 p.m.

Cost: FREE

To sign up, or for more information, contact 180 Chiro at 615-595-9063 or info@180chiro.com

Chicken Salad

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Chicken salad is one of my favorite summertime lunches. I eat it on romaine lettuce leaves, or with spinach leaves. I love that once I mix this up and stick it in the fridge, it is such an easy lunch. I just toss some leaves on my plate, then dump some of this on top. It is filling, delicious, and cold. The perfect summer lunch. This salad is also really tasty on Mary's Gone Crackers.

Just a side note on Mary's Gone Crackers--we buy them at Kroger in the Nature's Market section. I watch for them to go on sale, which they do. The nice thing is that they don't really seem to go stale, like most crackers do, once you open a box. Besides eating them with chicken salad, I also really like to snack on them with chunks of cheese on top. My son likes to spread our almond butter/peanut butter mixture on them. They offer them in different flavors, too, like herb and cracked pepper.

Anyway, back to the salad! I've adapted this recipe from Cruise Ship or Nursing Home?

Chicken Salad

Ingredients:
3-4 cups chopped or shredded cooked chicken
1 cup diced celery
2 Tbsp. chopped green onions
1 Tbsp. lemon juice
2/3 cup Grapeseed Oil Vegenaise (I've found this at Whole Foods and some Kroger stores)
1/4 cup chopped nuts--walnuts, pecans, almonds, whatever you like best
salt and pepper to taste
(I also sometimes add quartered organic grapes)

Mix all of the ingredients together, then chill before serving.

As an alternative, you can also make a casserole out of this, and it is delicious! Spread the chicken salad mixture (don't include grapes!) into a greased 8x8 glass baking dish, and sprinkle cheddar or parmesan cheese (or both!) over the top. Bake at 350 for about 20 minutes.

Living to 100

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Why do you want to take care of yourself? Is living a longer, more quality life one of the reasons? Check out the FREE advanced talk at our sponsor, 180 Chiropractic and Wellness, for some great information on living longer!

From 180 Chiro:

Living to 100 may not be as hard as previously thought. You may not have family members that have reached that age but the good news is that improved lifestyle factors will bring you closer.  We can choose our lifestyles and determine if our actions are in alignment with the goal of living a long, successful, healthy life. The goal of living longer should not only be longevity; it’s to create a legacy in your family, in your work and in your community.

Join our clinic and community as we teach you the 5 Essentials to Maximized Living and how these essentials can help you acheive not only your best life, but the longest life!

When: Monday, July 16, 6:00 p.m.

Where: 180 Chiropractic and Wellness
                4091 Mallory Lane, Suite 114
                Franklin, TN 37067

Cost: Free!

Anyone is welcome. Please contact 180 Chiro at 615-595-9063 or info@180chiro.com to register, or for more information.

Popsicles!

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Here in middle Tennessee, we've broken heat records recently. It's just plain hot, and we're looking for ways to cool down. Our family loves frozen popsicle treats in the summer, and making our own is just so easy and low cost, there's no excuse not to!

Okay, so throwing a package of Fla Vor Ice popsicles into your cart, and then into the freezer, is a little easier, but you're basically giving your kids watered down high fructose corn syrup with harmful dyes. Of course, an occasional pop isn't the end of the world, but if my kids are going to eat popsicles every day, I want to give them something different.

Even the popsicle options that claim to be "all natural" or "flavored with all fruit" are not always 100% frozen fruit. Read the ingredients! I've been disappointed to discover exactly what is in these supposedly healthy treats. Most of them are still loaded with sugar, high fructose corn syrup, and/or harmful artificial sweeteners. Not to mention, they're expensive!

You don't really need a lot of complicated ingredients to make popsicles, but you will need some sort of mold. If you have popsicle molds, preferably non-toxic, that would be great, but you can also use ice cube trays or tiny little cups (like Dixie cup size). If you want to get creative, go to Amazon and check out popsicle molds. They even have silicone molds so you can make your own Go-gurt or Fla Vor Ice shaped popsicles. Here are some of the ones they offer:



Silicone popsicle molds



If you decide to use ice cube trays or small cups, cover the filled cups with aluminum foil, then stick a wooden popsicle stick through the foil and into the cup before placing into the freezer. This will keep the sticks upright as they freeze.

So, here are some ideas for making your own popsicles. You're bound to find something that suits your taste!

Applesauce: Pour applesauce into molds and freeze. That's it! You could add some cinnamon or other flavoring if that's what your family prefers.

Juice: Pour some of your favorite fruit juice into molds and freeze. My kids have really been enjoying apple juice pops this summer.

Yogurt: Mix some plain, preferably whole milk yogurt (we buy Stoneyfield's plain whole milk yogurt in the big tub) with berry sauce (add enough berry sauce to suit your taste), then pour into molds and freeze.

Watermelon: blend 4 and 1/2 cups of fresh watermelon with 3/4 cup water, 3/4 cup orange juice, and 1 Tbsp. honey. Pour into molds and freeze.

Fruit: Puree your favorite fruit or fruit combination, pour into molds and freeze. If you prefer, you can also add some plain yogurt, and/or a little honey.

From Natural Health Magazine:

Raspberry Yogurt Pops: blend 1 and 1/2 cups raspberries, 1 cup orange juice, 1 cup plain yogurt, 1 tsp. almond extract, and 2 Tbsp. honey. Pour into molds and freeze.

Fudge Pops: blend 1 cup coconut milk, 1 cup water, 1/4 cup cocoa powder, 1 banana, 3 tbsp. pure maple syrup, 1 tsp. vanilla, and 1/2 tsp. cinnamon. Pour into molds and freeze.

Egg McMuffin (without a drive thru!)

http://www.flickr.com/, photo by Mike Saechang

If breakfast is the most important meal of the day, why do about a fourth of us skip it? The most common reasons are that we don't have time, we're not hungry, or we don't feel like it.

We know the facts: kids who eat breakfast perform better at school. They have better concentration, stronger problem solving skills, longer attention spans, and better memory. As an adult, I think I could benefit from those results as well!

Eating breakfast is important, but many people are crunched for time, so instead of eating nutritious food at home, they swing by the fast food drive thru that's on the way. I've been guilty of this many times. Who doesn't love a hot sausage and egg biscuit with hash browns on the side?

Those delicious, quick, and easy sandwiches aren't exactly the best way to start our day, and we know it, but we like them, and they're better than nothing, right?

Check out the list of ingredients in a sausage egg mcmuffin:

English Muffin (Flour Enriched [Wheat Flour Enriched, Barley Malted Flour, Niacin, Iron Reduced, Thiamine Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid (Vitamin aB)], Water, Yeast, Corn Syrup High Fructose, Sugar, Wheat Gluten, Soybean(s) Oil and/or Canola Oil Contains 2% or less of the Following: ( Salt, Flavor(s) Artificial, Barley Malt, Calcium Carbonate, Calcium Citrate, Calcium Propionate and Calcium Sulphate (Sulfate), Citric Acid, Corn Meal, Dough Conditioner(s) [Ascorbic Acid, Azodicarbonamide, Datem, Tricalcium Phosphate, Monocalcium Phosphate, Enzyme(s), Calcium Peroxide], Potassium Sorbate Preservative, Rice Flour, Soy Lecithin, Corn Flour Yellow, Flavor(s) Natural, Prepared with Margarine Liquid), Sausage Patty (Pork, Whey Protein Concentrate, Water, Salt, Corn Syrup Solids, Sugar, Spice(s), Dextrose, Monosodium Glutamate, BHA and BHT and Caramel Color, Citric Acid Preservative, Propyl Gallate and Spice(s) Extractive), Cheese American Pasteurized Process (Milk, Water, Milk Fat, Cheese Culture, Sodium Citrate, Salt, Citric Acid, Sorbic Acid, Sodium Phosphate, Acetic Acid, Color(s) Artificial, Enzyme(s), Lactic Acid, Soy Lecithin), Margarine Liquid (Soybean(s) Oil Liquid, Water, Soybean(s) Oil Partially Hydrogenated, Salt, Citric Acid, Sorbic Acid, Sodium Phosphate, Color(s) Artificial, Lactic Acid, Acetic Acid, Enzyme(s), Soy Lecithin), Egg(s) (Egg(s), Soy Lecithin, Prepared with Margarine Liquid [Soybean(s) Oil Liquid, Water, Soybean(s) Oil Partially Hydrogenated, Salt, Cottonseed Oil Hydrogenated, Soy Lecithin, Mono and Diglycerides, Sodium Benzoate, Potassium Sorbate, Flavor(s) Artificial, Beta Carotene color(s), Citric Acid, Vitamin A Palmitate])

This bad boy has a whopping 285 mg of cholesterol (and not from good fats, either!) and 920 mg of sodium.

But we like them, right? So, why not make your own? It might not taste as greasy as the one you get in a wrapper, but it will be delicious, nonetheless, and much better for you! If you don't have much time in the mornings to put together this sandwich, consider making it ahead of time, refrigerating or freezing, then quickly heating up before you walk out the door.

Instead of making these with a traditional English muffin, I make bagels. Eventually, I'll give the English muffins a try, but I'm just learning one thing at a time here. (You will definitely want to make the bagels ahead of time.)

Homemade Bagels

adapted from the Bread Beckers, Inc.

Ingredients:
2 and 1/4 cups warm water
2 tsp. quick rise yeast
2 Tbsp. honey
5 cups white whole wheat flour
2 and 1/4 tsp. salt

Add yeast to the water, stir briefly with a whisk and let sit for a couple of minutes, then add the honey. In a separate bowl, combine the flour and salt. Add the dry ingredients to the wet, about a cup at a time, stirring at first, then kneading until mixed well. Set out in a large bowl to rise until double. Make sure to cover the bowl so the dough doesn't dry out. I usually just throw a kitchen towel over mine, but you can also cover it with plastic wrap.

When the dough has risen, turn it out onto a flour covered surface and divide into 12 pieces. To do this, I form the dough into a log and cut it in half, then cut each piece in half again, and finally, cut each piece in thirds.

Fill a large saucepan with water, drizzle in a little honey, and boil. Preheat the oven to 425. While you're waiting for the water to boil, shape the pieces of dough into balls. To make the bagel shape, stick your thumb through the middle of the ball to make a hole, then twirl the bagel on your thumb to stretch the hole to about 1 and 1/2 inches in diameter.

Each bagel should rest about 5 minutes before going into the honey water. Drop a bagel into the water. It should sink, then rise back to the top within a few seconds. If your bagel doesn't sink, just be sure to flip it over so both sides get covered in water. Leave the bagel in the water for 1 minute, then scoop it out with a slotted spoon or spatula and slide onto a greased cookie sheet.

Bake the bagels for about 25 minutes, flipping over after 15 to avoid them from getting too brown on the bottom.

If you want the shiny bagel look, brush a mixture of 1/2 beaten egg and 2 Tbsp. water on the bagels. You can also sprinkle the brushed bagels with sesame seeds, poppy seeds, minced onion, or garlic for additional taste, if desired.

Once your bagels are ready to go, you can assemble your sandwiches however you prefer. Cut your bagel in half, then toast it, or butter the insides and place on a griddle, buttered sides down, for a minute or two, for a warmer, crispier bagel. Fry up a couple of eggs, slice some cheese, and add some homemade sausage or Applegate turkey bacon for a delicious egg sandwich to get your morning started right!

If you prefer your bagel with cream cheese instead, try whipping up your own cream cheese spread. This is also great to make the day before. That way, in the morning, all you have to do is toast your bagel and spread!

Homemade Cream Cheese Spread

Adapted from the Bread Beckers, Inc.

Ingredients:
8 ounces cream cheese (softened)
1-2 Tbsp. honey
1 tsp. vanilla

Directions:
Add all of your ingredients together, then whip until smooth.

If you like berry flavored cream cheese, add some berry sauce, to taste.

Gather Around the Buffet Table!

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I'm so thankful for the freedoms we enjoy in our country, and for this fun, festive day to celebrate that freedom!

Unless you live in a cave, it's going to be tough to make healthy choices today, so let's just get something straight right off the bat. You're not going to be perfect today. Don't set yourself up for failure by thinking you will. I know I'm not! I've saved up a "cheat" for today so I can enjoy some delicious, sugar laden dessert off the buffet table.

Having said that, I don't want everything I eat today to be a cheat, nor do I want to eat so badly that I feel terrible and can't enjoy this fun holiday! So, here are some tips for all of us who want to make at least some good nutritional choices today!

1. Drink plenty of water. This is a super old trick, but it totally works. When you drink a lot of water, especially right before you eat or while you eat, it makes your body feel fuller. Therefore, you won't eat as much.

2. Skip the bun. Unless you want that refined white hot dog bun to be your cheat (what a waste!), skip it and save your cheat for something more enjoyable! You can still enjoy some freshly grilled meat, but eat it with a fork and a generous helping of lettuce instead.

3. Find the fruit. Instead of loading up your plate with chips, find the bowl of fruit that will probably be there, and stack some of that beside your burger instead.

4. Bring your own alternatives. Make some deviled eggs made with vegenaise (no one will know the difference), bake some healthier goodies, or tote along a giant bowl of fruit to minimize your cheating.

5. Skip the sweet drinks. Okay, it's a personal opinion that drinking sugary sodas is a waste of a cheat. It may be what you look forward to more than anything else today, and if so, drink up. However, if you stick to water, you'll have room for some delicious dessert, which, in my opinion, trumps soda any day.

Whether you're spending today on the lake, at a parade, or just spending time with family and friends, I wish you a very happy Fourth of July!

All American Fourth of July Snacks

If you'll be celebrating July 4th with family or friends, chances are, you've been asked to bring something for the buffet table. It will already be full of cookies, desserts, and other deliciously unhealthy choices, so why not contribute something festive and healthy? Dig out those Christmas cookie cutters shaped like stars, and check out these fun ideas!



http://www.familyfun.com/, Crispy Cheese Stars



Crispy Cheese Stars

adapted from Family Fun

Ingredients:
1 recipe tortillas or Ezekiel tortillas
1 package sliced cheese (mozzarella works great)
chili powder or paprika
You will also need 2 sizes of star shaped cookie cutters

Directions:
Make the tortillas according to the instructions, or take the Ezekiel tortillas out of the bag. Preheat the oven to 350. Cut several stars out of the tortillas with the larger star shaped cookie cutter, then bake them on a foil covered cookie sheet for 5 minutes.

While the tortilla stars are baking, cut out the same number of stars out of the cheese, using the smaller cookie cutter. When the tortilla stars come out of the oven, set the cheese stars on top of them, one cheese star per tortilla star, and bake until the cheese just starts to melt (about 2 minutes). Sprinkle with chili powder or paprika, cool, and serve.

 



Patriotic Pops



Patriotic Pops

adapted from Family Fun

Ingredients:
I didn't list exact amounts for the ingredients. The amount will vary depending on how many of these pops you make. You'll need 1 slice/berry/skewer for each pop.
Watermelon
Apples
1/2 to 1 cup lemon juice
Blueberries
Bamboo skewers
Pretty paper straws (optional)
You'll also need 2 sizes of star shaped cookie cutters

Directions:
Cut your watermelon into slices about 1 inch thick, or less, if you prefer. For each pop, cut out a star shape with the larger cookie cutter, then place the smaller cookie cutter in the middle of the star shape to cut a star shape out of the middle.

Use the same smaller star shaped cookie cutter to cut out an apple star. Make sure the apple star is approximately the same thickness as the watermelon star. Dip the apple star into the lemon juice to keep from browning, then cut a small hole into the center of the apple for a blueberry to fit inside.

Place the apple star inside the watermelon star, and the blueberry inside the apple star, then gently slide the combination onto a bamboo skewer. For a prettier look, slide a decorative straw over the bamboo skewer.