Category Archives: Squash

Je-diet Mind Tricks

Pumpkin Chocolate Chip Cakelette

Hi, friends. It’s the weekend. Woo hoo! Finally some time to catch my breath. It’s been a busy week. Let me catch you up in a hurry. Oh, and the photo at the top is a teaser. I’ll tell you about it in a minute. Here’s what I’ve been up to:

  • I’ve just finished 10 days of level of one Jillian’s notorious 30 day shred workouts. So far so good. I’m trying to shock my body a bit with some new tricks in my weekly routine, so I’m replacing 20 minutes of my usual cardio with 20 minutes of shredding. I’m still working out with my trainer, and I’m not shredding on those days. I haven’t worked out without resting days in between in a long time, and I’m only planning to do it for a few weeks. I’m not out to create any overuse injuries, but I am trying to shake things up a bit. So far, I feel stronger and I have more energy. The workouts are tough, but I like a challenge. Have you shredded?? What did you think?
  • I just finished the second week of participation in a stair climbing contest at work. One of my favorite co-workers organized us into teams of five, and, each week, we compete to be the team to log the most flights (only ascending flights count). Prizes are awarded weekly. Last week, my team won the contest with nearly 700 flights!! This week, I wasn’t a very useful team member since I was out for training on Thursday and Friday, but I’m sure my team rocked it again this week anyway! They are awesome. Getting a little exercise throughout the day has given me a real boost. It has also made me realize how easy it is to park in front of the computer for hours at a time without moving. Honestly, I’ve also realized that it’s pretty easy to get up and move around too. I hope I can keep it up when the contest is over. 
  • Last Sunday, I went to the Metropolitan Cooking and Entertaining Show here in D.C. I attended Tyler’s Ultimate Food and Wine pairing, and had some very tasty nibbles.

The Stage is Set

TylerOk. So, Tyler wasn’t a nibble, but he is rather tasty. Yes? We were also treated to a visit by another Food Network favorite…

SamplingTyler has started making wine, and he was giving Paula a little sample of his wares. 😉 I had a great time at the show, and I sampled a ton of stuff at the expo too. I’m definitely going to try to go again next year!

Now that I’ve given you the quick catch up, I want to talk a bit about the title of this post “Je-diet Mind Tricks.” Over the past few years, I’ve looked for ways to make my food more enjoyable without piling on lots of extra calories. I’ve learned a number of tricks. For example, I’d always heard that serving your food on a smaller plate or in a smaller bowl would make you think you were having more. I’m sure I’d read that in magazines in the past and dismissed it with an “Oh please!! I’m way too smart for that” kind of attitude. The thing is, it does work. I have lots of small bowls, and I use them often. I like eating smaller meals off of smaller plates, and I tend to eat ice cream out of tiny little heart shaped bowls I picked up at Crate & Barrel.

My Heart is Empty?One fourth of  a cup of ice cream really does look like a lot more when it fills up my small bowl than it would if it were sitting in a little blob in the middle of one of my big oat bran bowls. These bowls are also great for little nibbles of granola, trail mix, almonds and that sort of thing. I’m a fan!

Another trick I’ve learned comes into play in my Pumpkin Chocolate Chip Cakelettes. I could just call them muffins, but they are much sweeter and more like cake. Truth in advertising, right? 🙂 Have you ever made a lightened up recipe involving chocolate chips? Often, these just seem to involve using a smaller portion of the chips you might use in a regular recipe. That’s not a bad strategy, but it can lead to a treasure hunt type scenario for the three little chips that might have made their way into your muffin. There is an easy solution to this, and I think it makes a huge difference with regard to the satisfaction factor– mini-chips!

Mini YummiesLook inside this muffin. See all those brown specks?

Chocolate Bonanza!Those are the mini-chocolate chips. There are several bits of chocolate in each bite, and a great deal of satisfaction. Employing another je-diet mind trick, I also used turbinado sugar in the topping because the crystals are bigger and add a nice crunch. I’ve made this with granulated sugar in the topping, and it doesn’t maintain its character nearly as well. It certainly seems like a bigger treat when I see the sweet little crystals and feel them crunch in my teeth. Tricky? You bet!!

I started with a recipe I’ve used for a long time, and I gave it some pretty significant tweaks. I love remaking an old favorite. The cinnamon and chocolate combo gives it a slightly Viennese twist, and the pumpkin just tastes like fall. Here’s the recipe:

YUM!!

Pumpkin Chocolate Chip Cakelettes

Ingredients:

Dry Team:

1/2 cup all purpose flour

1/4 cup whole wheat flour and 1/4 cup teff flour (or 1/2 cup of whole wheat flour) 

1 tsp. baking powder

1 tsp. cinnamon

1/2 tsp. baking soda

1/2 tsp. salt

Wet Team:

1/2 cup egg beaters (or two eggs, beaten)

8 ounces (1 3/4 cups) of canned pumpkin

3/4 cup granulated sugar

1 Tbsp. canola oil

Team Chocolate:

1/2 cup semi-sweet mini-morsels

Topping:

1 Tbsp. turbinado sugar

1/2 tsp. cinnamon

Preheat the oven to 350 degrees and coat a 12 unit muffin tin with cooking spray. 

In a large bowl, whisk together the ingredients in the “dry team.” Make a well in the center.

In a medium sized bowl, whisk together the ingredients in the “wet team.” Pour the wet mixture into the well in the center of the dry mixture, and mix until the dry ingredients are moistened. Stir in the chocolate chips.

Divide the mixture evenly among the 12 muffin cups. 

Mix the turbinado sugar and cinnamon together to form the topping, and sprinkle the mixture evenly over the top of the muffins.

Bake for 18-20 minutes, or until the muffins spring back when pressed lightly in the center. Remove the muffins from the pan and allow them to cool on a wire rack.

Based on my calculations, these come out just below 150 calories a piece. Not bad for a sweet treat in my opinion!

You could bake the batter in a 9×9 inch baking pan for 20-25 minutes if you would prefer to serve it like a cake. I kind of like the built in portion control I get by using a muffin pan, but I’ve made this as a cake many times. I’m also positive that cream cheese icing would be great on top if you were feeling more decadent or serving these to a festive crowd. 

Do you have a favorite pumpkin recipe? Do you love pumpkin as much as I do? 🙂

Now, it’s time for me to take my first run at doing level two of Jillian’s shred. Wish me luck! I may need it!! Ciao for now, y’all!

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Filed under Baking, Cake, Chocolate, cooking, D.C., Fitness, Food, Pumpkin, Recipes, Squash, Uncategorized, Weight Loss Success Story

Soup Weather

Lying MugThe mug. It lies. If I had a “Curried Carrot and Squash Soup” mug in the cabinet, I would have used it, but this seemed like a good alternative. 🙂

It seems like Labor Day flipped the switch on fall weather in D.C., and I’m not complaining! The weather this week has been decidedly fall like, and I’m loving every minute of it. In fact, it inspired me to make a warm, cozy and spicy soup with things I had on hand, and I wanted to share it with you.

I had a pile of yellow summer squash, a partially eaten bag of baby carrots and the usual staples of broth, onions, nut butter (of course!) and Greek yogurt (as always!!). Add to that, the variety of spices in my spice drawer, and a creamy soup was imminent. I used lots of spice, because I love a little burn, but if you aren’t a fan of spice, you could certainly use a bit less curry powder, give it a taste, and add more if you decide you want to kick it up a bit. What’s better than roasted veggies? They are always just the way I like them– nice and sweet!

Carrot Roast

Squash Roast

Pot of Coziness

Sweetie’s Curried Carrot and Squash Soup

Ingredients:

Cooking spray

3/4 pound baby carrots

1 1/2 pounds yellow squash, quartered and cut into 1/2 inch slices

salt

1/2 tsp olive oil

1/2 cup chopped onion

3 cups chicken or vegetable broth

1 tsp curry powder

1/2 tsp cinnamon

1/4 tsp ground ginger

1/8 tsp ground red pepper

1 Tbsp. almond or peanut butter

1/3 cup nonfat plain Greek yogurt

salt

Directions:

Preheat the oven to 450 degrees. Spray two baking sheets with cooking spray. Layer the baby carrots on one baking sheet. Spray the carrots with cooking spray and then sprinkle them with a bit of salt. Layer the squash chunks on the other baking sheet. Spray the squash with cooking spray and sprinkle it with a bit of salt.

Place both sheets in the oven. Roast the carrots for 15 to 20 minutes, or until they become soft and start to brown. Roast the squash for about 25 minutes, stirring the mixture at the halfway point. 

Heat 1/2 tsp olive oil in a 3 1/2 quart saucepan. When the oil is hot, add the onions and a sprinkle of salt. Reduce the heat and cook the onions for seven minutes, or until they become soft. Add the squash, carrots and broth to the saucepan, bring it to a boil, reduce the heat to low, cover and simmer for 10 minutes. 

Add the curry powder, cinnamon, ginger, red pepper and nut butter to the veggie mixture. Using a blender, carefully puree the veggie mixture in batches. I usually remove the stopper from the top of the blender container and hold a dish towel loosely over the opening to allow some steam to escape while the veggies are pureeing. They are hot and they will spatter so be careful!

Add all of the pureed vegetables back to the saucepan. Stir in the Greek yogurt, and heat the mixture through on medium heat. Add salt to taste.

This makes 5 or 6 servings

The roasted veggies make it slightly sweet. The spices make it cozy, and the nut butter and Greek yogurt add creaminess as well as protein. This soup is low calorie with a high satisfaction factor. That’s a match made in heaven!

I’ve been having this for lunch over the past few days, and I’ve been looking forward to it each time. While packing my lunches this week, I realized it has been awhile since I have made a big batch type food for my lunchtime munching. I love having a hearty and filling soup ready to go in the morning, and then being able to match it up with whatever suits my whim– peanut butter on an Arnold’s sandwich thin, hummus and pita, cheese and crackers, whatever! I know that the soup will guarantee that I will have a full tummy, and that’s a good thing! Soup is also one of my favorite ways to eat my veggies. 🙂

Since the weather is cooling off, I thought I’d give you a little flashback with links to some of the soup type things I’ve made and blogged about in the past:

“Big Batch” Bulgur Chili

Cleaning Up the Apartment Roasted Eggplant and Tomato Soup

Creamy Cauliflower and Cannellini Soup

Just Sweet Enough Pinto Bean Soup with Tomato Chipotle Ketchup

“Not Going to the Store” Garlic Scape, Eggplant and Red Lentil Stew

“Project: Clean Out the Freezer” Spinach and Sausage Soup

Super Quick Lentil, Carrot and Tomato Soup

My little trip down memory lane reminded me of several things I need to make in the cooler months to come. I see bulgur chili in my near future for sure.

Bulgur ChiliMmmmm…..

Most of the soups I make are created using what I have on hand. How about you? Do you have a favorite soup, stew or type of chili? Is there one ingredient that always inspires you to whip up a pot of comfort?


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Filed under cooking, diet, Food, Greek Yogurt, Lowfat, Recipes, Soup, Squash, Uncategorized, Vegetarian Recipes, Weight Loss, Weight Loss Success Story

Lightened Squash Casserole a la Sweetie Pie

Squash Casserole

I try to eat a healthy diet. Really, I do. As I’ve mentioned before, I grew up eating lots of vegetables. They were just typically smothered in cheese or pork fat. I’m so happy that I now enjoy my vegetables naked or with simpler preparations. That’s not to say that… sometimes… I miss some of the old recipes.

Yellow squash might be one of my favorite vegetables. What’s your favorite veggie?

SquashAs a kid, we would sometimes have it boiled down and mashed with butter. Other times, it might find its way into a stir fry with other things from the garden. My faaaaavorite way to eat it, however, was in a cheesy squash casserole. 

I was recently reorganizing my pantry as part of my pantry clean out effort, and I came across a forgotten can.

Mysterious and DeliciousI bought these when making a green bean casserole for a holiday get together sometime back. Yes, the can has the word “New!” on it, but these are anything but. Anyway, I feel like this is a true confession of some sort. Yes. My name is Sweetie Pie, and I had a can of fried onions, that strange ingredient that shows up frequently in casseroles and at southern potluck parties, hanging out in my pantry. I decided to ignore the list of somewhat mysterious “ingredients” and whip up a lightened version of an old favorite. I can’t tell you for certain what these are really made of, but, um… I can tell you that I kind of dig them in a casserole. 

Din Din

Sweetie’s “Lighten Up” Squash Casserole

Ingredients:

1 pound summer squash, cut into 1/4 inch slices

1 cup chopped onions

cooking spray

3/4 cup egg beaters

2 Tbsp. skim milk

4 ounces grated light sharp cheddar (I used Cabot 75% reduced fat cheddar but any cheese (reduced fat or not) would work)

1/2 cup French fried onions

1/2 tsp. salt

1/8 tsp. black pepper

1/4 tsp. dried mustard

1/4 tsp. cayenne pepper

Directions:

Preheat the oven to 350 degrees.

Steam the squash until it is tender. It took about 8 minutes for my slices to steam in a metal steamer basket set into a pot of boiling water. 

While the squash is steaming, saute the onion in a skillet coated with cooking spray or a bit of olive oil.

Spray a 2 qt. casserole dish with cooking spray and set it aside.

When the onions are tender, probably after about seven minutes of cooking, add the steamed squash to the onions and continue to cook for about three minutes. During this time, use the edge of your spatula to break up the squash and incorporate it with the onions. This will also help to dry the squash out a bit which should help to prevent a soggy casserole. Remove from the heat.

Squash chopperyWhile the squash cools a bit, set aside half of the cheese and half of the onions to use as a topping. Combine the remaining half of the cheddar cheese and fried onions in a medium sized bowl along with the eggbeaters, milk, salt, pepper and spices.

Gradually add the squash and onion mixture to the egg beater mixture, stirring while you add the warm ingredients to keep the egg from scrambling.

Pour the mixture into your casserole dish, and then top it with the remaining fried onions followed by the remaining cheddar. Pop it into the oven and bake it for 35 minutes or until the egg is set and the cheese starts to brown on the top.

Oven Ready

I divided mine into six servings. 🙂 

I’ve got to get to bed, but before I go I want to say a big HAPPY BIRTHDAY to my Aunt Nancy. I ate some of my homemade ice cream this evening and had a little celebration of my own in her honor. 🙂 It was always so nice having my aunt and uncle close by, and I always looked forward to spending time with them in the Ozarks each summer. My brother and I would get to go swimming in nearby creeks and rock quarries, visit Branson and Silver Dollar City, pick blackberries in the woods, feed the flying squirrels and just generally have a great time at their house each summer. As the song goes…. “Thanks for the memories…” and a very happy birthday to you!

Now, I’m off to bed. Tomorrow is Friday. Woo hoo!!! Ciao for now, y’all and have a great weekend!

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Filed under Casserole, cooking, diet, Food, Lowfat, Recipes, Squash, Uncategorized, Vegetarian Recipes, Weight Loss