healthier eating

Wednesday, September 5, 2012

A few of you have asked me about our family dinners and what I make for healthy meals. I’m happy to share of the few healthier eating habits we’ve incorporated into our family lately. It’s definitely been a learning experience, we didn’t always eat like this! Hence the 30 pounds (10 of them were necessary after being so sick) I gained over the past 4 years ;)

I have a few favorite healthy recipe blogs, Skinny Taste, Iowa Girl Eats and Skinny Mommy  are my go to sites when I want to try a new recipe!

I’ve also made healthier changes in my grocery shopping; whole wheat pastas, whole grain bread, bagels, and English muffins, turkey burger, we eat fish once a week and lots of chicken, and I make one day a week meatless. Instead of cookies, I buy almonds, instead of fruit snacks I buy grapes. If its not in the house, we can’t eat it!

I still make our favorite meals on occasion, which aren’t always ‘healthy,’ in that case it’s all about portion control. I try to fill my plate up with mostly veggies and then just a little of the main dish.

We still eat out, many restaurants offer a low calorie menu or healthier alternatives that I order from. Portion control again is huge, most dinner portions at the restaurants are WAY larger than the suggested portion size. I’m never shy about asking for a to-go box! Perfect for lunch the next day! If we order pizza with friends I limit myself to 1 or 2 slices and know that that day’s breakfast and lunch will have to be extra low calorie to accommodate for the pizza at night!

I do not make separate meals for the boys, that just wouldn’t fly in our family! They eat what we eat. Luckily, they are both good eaters and willing to try new things. It may take Grayden twice as long as the rest of us to eat it, and it may take us dipping everything in ketchup for Sadler but they eat what I make and nothing else. I know that doesn’t work for everyone, but I want my husband and kids to be healthy too.


Here are a few of my favorite recipes.

Black Bean and Pineapple Enchiladas- Reshaping it All ~Candace Cameron Bure

*1 red pepper, diced

*1/2 medium white or yellow onion, chopped

*1 tbs olive oil

*1 15oz can of black beans, drained

*1 20oz can of crushed pineapple in pineapple juice

*1 rotisserie chicken, leave out for meatless alternative

*cilantro (optional)

*1 cup Mexican shredded cheese

*1 large can enchilada sauce, or make your own

*10 whole wheat/multi grain flour tortilla


Sauté diced onion and pepper in olive oil over medium heat or until tender. Add drained black beans and pineapple including juice to the skillet.

Stir and heat. Pull apart white chicken meat and shred. Add chicken to skillet and cook until hot.

In two 9x13 glass or casserole dishes lay one tortilla in the dish and scoop approximately 1/2 filling into tortilla filling the center end to end. Tuck 2 edges of the tortilla over and roll the untucked sides completely enclosing the filling. Place seam-side down in dish. Stuff and roll the remaining tortillas the same way until the dish is full.  Pour the enchilada sauce over the top and sprinkle with cheese on top.

Bake at 350 degrees for 15 minutes until bubbly hot.


Baked Garlic Lemon Tilapia Skinny Taste

Servings: 6 servings • Total Time: 15 minutes • Old Points: 5 pts • Points+: 5 pts
Calories: 199.5 • Fat: 7.2 g • Carb: 1.0 g • Fiber: 0.1 g • Protein: 33.4 g • Sugar: 0 g
Sodium: 29.0 mg

  • 6 (6 oz each) tilapia filets
  • 4 cloves garlic, crushed
  • 2 tbsp butter
  • 2 tbsp fresh lemon juice
  • 4 tsp fresh parsley
  • salt and pepper
  • cooking spray

    Preheat oven to 400°.
    Melt butter on a low flame in a small sauce pan. Add garlic and sauté on low for about 1 minute. Add the lemon juice and shut off flame.
    Spray the bottom of a baking dish lightly with cooking spray. Place the fish on top and season with salt and pepper. Pour the lemon butter mixture on the fish and top with fresh parsley. Bake at 400° until cooked, about 15 minutes


    Chicken Rollatini  stuffed with Zucchini and Mozzarella Skinny Taste

    Servings: 8 • Serving Size: 1 cutlet • Old Points: 4 pts • Points+: 4 pts 
    Calories: 171.9 • Fat: 6.3 g • Protein: 20.3 g • Carb: 7.9 g • Fiber: 0.9 g • Sugar: 1.3 g Sodium: 280.7 mg (without salt) 


    • 1 tsp olive oil
    • 4 cloves garlic, chopped
    • 1 1/2 cups (1 medium) zucchini, shredded
    • 1/4 cup + 2 tbsp Romano cheese (or parmesan)
    • 3 oz part skim shredded mozzarella
    • salt and pepper to taste
    • 8 thin chicken cutlets, 3 oz each
    • 1/2 cup Italian seasoned breadcrumbs
    • 1 lemon, juice of
    • 1 tbsp olive oil
    • salt and fresh pepper
    • olive oil non-stick spray 

    Wash and dry cutlets, season with salt and pepper.  Preheat oven to 450°. Lightly spray a baking dish with non-stick spray.
    In a large skillet, heat oil on medium-high heat. Add oil when hot then sauté garlic a minute, or until golden. Add zucchini, 1/4 cup Romano cheese, salt and pepper and sauté about 3-4 minutes, stirring occasionally. Set aside to cool. When cool, add mozzarella cheese and mix to combine.
    Lay chicken cutlets down on a working surface and spread 3 tbsp of zucchini-cheese mixture on each cutlet. Loosely roll each one and keep seam side down.
    Combine breadcrumbs and grated cheese in one bowl; in a second bowl combine olive oil, lemon juice, and pepper in another bowl.
    Dip chicken in lemon-oil mixture, then in breadcrumbs and place seam side down in a baking dish (no toothpicks needed). Repeat with the remaining chicken. When finished, lightly spraywith oil spray.
    Bake 25 - 30 minutes. Serve immediately. Serving size is listed as one, but if you are having this as a low carb meal with a salad, I suggest you have two.

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    5 Responses to “ healthier eating ”

    Anonymous said...

    Thanks so much Katie! I was one of the recipe requesters. I have a seven year old who is so sensitive to textures--only cooked veggies which are limp (yuck). I've tried pureeing things and hiding them, but I'd like to just make something for all of us and be done. I like your "one meatless" per week. I wonder if my husband would go along with that...

    phgeerlings said...

    I couldn't agree more with you - if it's not in the house you can't eat it!!! That alone makes a huge difference! Sure, I crave it, but the temptation isn't there to EAT it!

    Jacki said...

    Great post! Thanks for the ideas!

    Elma said...

    Good tips! I am trying to loose a ton of weight and with all our picky kids have been trying lots of chicken dishes and drinking more water:) Do you read whatever? Her post today was all about food and in her comment section people left tons of new meal ideas:)

    Anonymous said...

    Does the tilapia make your home smell fishy? I hate that when cooking inside.