How I Lost 12.5 Pounds & Regained My Soul

Naked, as in truth, and uncensored, I share my daily quest to survive as a woman and artist, while dealing with the complications of a full life, meddling in politics, loving my children to excess, totally permanently married and on a never-ending diet. While my soul is in constant need of repair and redemption, I struggle to do the right thing. In the meantime, let's all double the love. (Love, not sex, you fool). All posts are copyrighted material.

Wednesday, May 02, 2007

Cooking light with heavy nutrition...

Good morning, my svelte little jaguars~

Sometimes I get really bored with veggie fare and trying to eat enough to satisfy my hunger without packing more pounds on. I suppose as I do eat so many vegetables, I forget that I could add a small amount of this or that ingredient to boost the nutritional value and to stay interested.

Not that I suffer from 'failure to thrive', but better nutrition is one way to help one's body function more efficiently and possible improve one's metabolic rate for burning calories.

Here are a few ingredients with high nutritive value high-lighted in this month's issue of the magazine, Cooking Light. When you see the small amounts required to gain some additional vitamins and minerals, it seems worth adding them to recipes:

1/3 cup of roasted bell pepper slices: 35 calories, 55 milligrams of vitamin C

2 tablespoons hummus: 51 calories, 2 grams fiber, 2 grams protein, < gram of iron

2 thin avocado slices: 30 calories, 3 grams health monunsaturated fat, lutein, beta-sitosterol and some folate, magnesium and potassium

1 cup fresh spinach leaves, cooked: 7 calories, 1688 milligrams of beta-carotene, 58 micrograms of folate, and some potassium, calcium and iron

2 tablespoons shredded, reduced-fat cheddar cheese: 45 calories, 4 grams protein, 100 milligrams calcium

2 tablespoons chopped sun-dried tomatoes in oil: 30 calories, lycopene, < gram of fiber, 14 milligrams of vitamin C, and some potassium and magnesium.

1/4 cup kidney beans: 54 calories, 4 grams of fiber, 1 gram iron, 7 micrograms folate, and a tiny bit of calcium

1 tablespoon guacamole: 29 calories, < gram of fiber, > gram of unsaturated fats, traces of folate and potassium

1/2 chopped tomatoes: 16 calories, gram of fiber, a little vitamin A, beta-carotene, potassium and vitamin C

8 small olives chopped: 30 calories, 4 grams monounsaturated fat, 1 gram iron, < gram of fiber, and 23 milligrams calcium

1/4 cup green bell pepper strips: 5 calories, 25 milligrams vitamin C, small amounts of vitamin A and potassium

1.5 ounces of grilled chicken breast: 47 calories, 10 grams of lean protein, 4 milligrams niacin and some zinc and iron

1 tablespoon toasted, slivered almonds: 51 calories, 2.5 I.U of vitamin E, half a gram of fiber, trace amounts of monounsaturated fat, magnesium and potassium

1/2 c shredded carrots: 23 calories, 3176 micrograms beta-carotene, 1.5 grams fiber, traces of potassium, magnesium, calcium, vitamin E and folate

2 tablespoons chickpeas: 34 calories, 1.5 grams of fiber, half a gram of iron, and a little bit of potassium, magnesium, and calcium


Any one of these ingredients can be added to sandwiches, tacos, salads, soups, pastas and entrees as garnish or toppings. Of course, when you look at the ingredients list, most of these items are vegetable based. Hmmmmm.

I'll try to come up with some recipes later to see if we can use some of these items well.

Clark County Diva



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