My three kids loved potato salad, and their great grandmother, Dee Dee, used to make the best any of us has ever had. I didn’t have her recipe before she passed, but I know this recipe for Lightened-Up Potato Salad is pretty close. We used to dine with her often on Sundays, and she was such a wonderful cook and baker. I think she would approve this recipe, but she might not be 100% thrilled I lightened it up – she loved the “Real Thing”. This recipe is great for sunday lunches, showers, tailgating and fall parties so I thought today was a great time to share it with you.
Not only is yogurt great for a nutritious snack or breakfast, researchers are finding that eating yogurt can help fight infections, aid in weight loss, boost the immune system, fight osteoporosis, reduce high blood pressure, aid in digestive problems and even add years to your life. Yogurt is also a great source of protein, calcium, zinc, B12, magnesium and even potassium. Not a day goes by that I don’t eat it (honest). My favorite, by far, is the nonfat or reduced-fat Greek yogurt. One (6-ounce) container of nonfat Greek yogurt contains 100 calories, 7 grams of carbohydrates and 18 grams of protein with no fat and only 65 mg of sodium.
How to choose yogurt
-Choose low-fat yogurt or Greek yogurt for best nutritional results. I prefer nonfat or low-fat Greek yogurt because it is very high in protein and low in fat, carbohydrates and sodium.
-Look at the ingredient list for added sweeteners and artificial colors.
-Check the calories and carbohydrates on the label to find the ones with the least amount of sweetener.
-Look for the words “live culture”, “active culture” or “live active culture” on the label. This type of yogurt contains probiotic cultures that help regulate your digestive system.
-Be sure to check the date of expiration before you consume it.
How to store yogurt:
-Refrigerate yogurt as soon as you purchase it. Store it on your cooler shelves in the refrigerator.
-Be sure the yogurt is tightly sealed
-Once opened, be sure to seal it properly and store in the refrigerator.
-If you buy the freshest yogurt, it can usually be stored for up to 2 weeks depending on the date of the package. Your best bet is to use it as soon as you can after purchase.
-Do not freeze yogurt. This will affect he quality, texture and flavor.
I took a poll on Facebook, and here are some of my facebook friends’ and my favorite ways to use yogurt:
-Use in smoothies and shakes
-Eat for breakfast with almonds and blueberries
-Stir in bananas and walnuts
-Stir in granola cereal and fresh peaches or strawberries
-Use on top of baked potatoes instead of sour cream
-Use instead of mayonnaise in tuna salad
-Use on tacos or taco salad
-Use in layered dips or vegetable dips instead of sour cream
-Use in a tzatziki sauce, white barbecue sauce or tartar sauce recipe
-Stir in homemade jams
-Drain the excess water from Greek yogurt and use in coffee like creme fraiche
For a few of my favorite recipes (photos above), check out the following links:
School starts in one week so I (and we) are trying to brace ourselves or get fired up (depends which way I look at it). I have been thinking about healthy snacks since my daughter, Leigh, takes her lunch every day and goes to cheerleading straight from school. Also, my two boys, Alec and Zachary, are ravenous when they get home from school, and this recipe really fills them up. This trail mix is a cinch. I call it a “dump and stir”. It has a got a great variety of ingredients with protein, fiber and carbohydrates. They love eating it plain, adding milk to it or even stirring it into Greek yogurt. The only problem is: I have to control myself. Once I start eating it, I cannot stop.
It’s been a wild week in Alabama. So many heartbreaking stories and scenes of destruction just a mile or so away. We are very lucky even though it’s 6 days and no power. Work and life continues, and I’m headed to Nashville on Friday to be on Newschannel 5 “Talk of the Town” at 11 a.m doing a sandwich show for my new book “400 Best Sandwich Recipes: From Classics & Burgers to Wraps & Condiments”. Before I go, I thought I would leave you with one of the easiest recipes for Pork Fajitas. I like to use thinly sliced pork tenderloins that can be found at the grocery store. These are thin, healthy, low-fat and cook very quickly. Happy Cinco De Mayo everyone!
Salmon Pasta Salad has to be one of my favorite new salad recipes. My sister gave me this recipe which she found in Ellie Krieger’s Book, “So Easy”. She brought me some, and I was hooked. Made with Greek yogurt, fresh lemon juice, dill and peas, this salad can’t be beat. Use canned wild red salmon and frozen green peas to make things even easier and quicker. I love eating this every day for lunch, but this would make a fabulous recipe for Mother’s Day or a spring shower.
I have been an avid runner since I was 16. I love it, and it’s definitely one of my passions. For years, friends have asked me to come up with recipes for runners. Instead, I thought I would research what are the best foods and write about it. Here are some of my favorites:
1. Wild Salmon-Wild salmon is an excellent source of omega 3 fatty acids which boost heart health and nerve system functioning. Some doctors even say omega-3’s can help with post-run achy joints.
2. Almonds-High in antioxidants, protein and vitamin E, almonds are a wise choice for a runner’s snack helping to prevent achy muscles.
3. Quinoa-This complex carbohydrate (pronounced Keen-wah) is a great energy source filled with fiber, B vitamin, zinc and magnesium which are so helpful to runners. One-fourth cup of dry of quinoa has 172 calories, 6 grams of protein, 31 grams of carbohydrate and 3 grams of fiber, and it’s also gluten-free.
4. Kale-This member of the cabbage family has high levels of vitamin C, vitamin B6, vitamin K, vitamin C and fiber. It is one of the most antioxidant filled vegetables.
5. Bananas-This great pre-workout or post-workout food is a great source of carbohydrates and potassium. That is why you will always find bananas offered at the end of races.
6. Eggs-Eating one egg offers a great source of vitamin K and protein which aid in promoting healthy bones and muscles. I like to purchase the organic omega-3 enhanced eggs.
7. Blueberries-Filled with vitamin C and potassium, these can help the body repair itself after long, hard runs.
8. Edamame-This great snack is filled with protein, fiber, iron, potassium, magnesium, vitamin K and vitamin C. It’s a great snack option loaded with health benefits.
9. Yogurt-Low-fat yogurt has a good source of carbohydrates and protein, and Greek yogurt has less carbs and even more protein. Both are great sources of calcium which is important for runners to help prevent stress fractures and osteoporosis.
10. Oranges-High in vitamin C, oranges are great for healing and helping absorb iron in the body which can help prevent fatigue and increase energy levels.
This recipe for Mini Banana Bread Loaf has to be one of my all time favorites for so many reasons. First, it’s an awesome recipe and makes moist flavorful bread perfect for breakfast or a snack. It is also so healthy because it is made with nonfat Greek yogurt and ground flaxseed. I am a huge fan of using nonfat Greek yogurt because it has no fat, very few carbohydrates and is high in protein. Flaxseed is often called the “most powerful” plant food there is. It’s linked to so many benefits including reducing cholesterol, menopausal symptoms, constipation and arthritis. It also aids in protection against cancer, diabetes and heart disease. Lastly, you don’t even need a mixer so cleanup is a snap. When I taught the Kid’s Cooking Class a week ago in Park City, this recipe was a huge hit!
Saint Patrick’s Day is celebrated on March 17th, and I am so excited that I will be spending my Saint Patrick’s Day teaching a Kid’s Cooking Class at the Park City Mountain Resort in Park City, Utah. We we will be making kid-friendly apres ski snacks to make in the condo. See more information about this fun class on the“Snowmama” website. One of the recipes I’ll be making in the class is this healthy, easy and very simple Saint Patrick’s Day Fresh Herb Dip. It’s a great way to get the kids to try fresh herbs such as basil and dill and to eat fresh vegetables. I like to use reduced-fat Greek yogurt in this recipe because it has so may health benefits and is filled with protein which is perfect after a long day of skiing. Enjoy this recipe on Saint Patrick’s Day or any time of the year.
I am so excited to share this recipe for Banana-Dark Chocolate Muffins. It’s a twist of my very popular banana bread recipe. What’s great about it besides the taste is that all of the ingredients can be combined in one bowl, and no mixer is needed. I use nonfat Greek yogurt which adds moisture and increases the protein. These muffins are amazing, and my kids went wild over them. I almost wasn’t able to take a picture of them before they ate them all. Enjoy these muffins for a wonderful breakfast treat, afternoon snack, lunch, or dinnertime dessert.
I get a lot of email, and I mean, a lot. So many people ask me cooking questions, nutrition questions, entrepreneur advice, blog advice, social media advice, have comments and more. Sometimes, I get the simple questions such as, “How do you keep so fit? “What do you eat all day?” etc. I thought I would share my top 10 favorite “power” foods. When I say “power”, I mean foods that I love, foods that I feel give me energy, keep me healthy and foods I can’t go without most every day.
1. Greek Yogurt-With 2.5 grams of protein per ounce and hardly any fat or carbs, what could be better? I stir honey into mine with blueberries or bananas, nuts or whole grain cereal, and I eat it for breakfast or an afternoon snack. It is so filling and tastes great (I use the nonfat or low-fat by the way). See Greek Yogurt Banana Bread
2. Blueberries-These have the highest antioxidant value of all fruit plus they have many vitamins: B, C, E, and they boost your immune system. We always have a bowl of fresh blueberries ready to grab. See Blueberry Pancakes
3. Almonds or Walnuts-These are a great heart-healthy snack filled with protein, vitamins, minerals and good for your digestive system. I don’t go one day without a handful. See Chunky Granola
4. Acai or pomegranate juice-Acai has been said to have antioxidant benefits and anti-aging properties and omega fatty acids. I think it gives me energy as well. You can buy the frozen Sambazon smoothie packs at Whole Foods, in solid bars, or in a bottle (I like the 100% Genesis Today Acai juice). See Cranberry Pomegranate Granita
5. Salmon-High in the health promoting fat, omega 3 fatty acids, high protein, and low in calories. I prefer Alaskan wild salmon. Salmon is one of my tried and true favorites. The best part of all is that my 3 kids love it too. See Salmon Burgers
6. Edamame-High in protein, fiber and calcium and low in calories and fat. I can’t get enough of these. I purchase them already shelled in the frozen section and just thaw. They are great served in a salad, as a snack or as a topping. See Edamame Salsa
7. Gold Bars-These bars are my all-time favorite snack bars. With 11 grams of protein from soy, nuts and whole grains, these satisfy my hunger as well as sugar cravings. I love them in the morning with coffee or as a snack. See Grab the Gold Bar
8. Flaxseed-High in fiber and omega 3 fatty acids, I put ground flaxseed in everything from cereal, to yogurt, granola and even as a crust on salmon or chicken. See Flaxseed Crusted Salmon
9. Arugula-High in Vitamin C and K, I love arugula for it’s peppery taste and beautiful color. Try it with golden raisins, nuts and freshly shaved Parmesan or simply topped with grilled chicken or steamed shrimp. I’m a huge fan and can’t get enough of it. See Black Eyed Pea Salad over Arugula