Garden Pasta with Chicken Sausage

Posted on March 25, 2013 by

 garden pasta

Garden Pasta with Chicken Sausage

Servings: 6
Serving Size: about 1 cup
Calories: 300
Fat: 11 g
Carbs: 23.3 g
Fiber: 1.4 g
Protein: 24.8 g

Here are the ingredients you’ll need to make 6 servings:

  • 6 oz. uncooked pasta (I used Ronzoni’s Rotini)
  • 1 teaspoon olive oil
  • 8 oz. Italian Chicken Sausage
  • 1 small onion diced
  • 3 cups chopped spinach
  • 3/4 cups low-sodium chicken broth
  • 4 cloves garlic
  • 14.5 oz. diced tomatoes with basil garlic and oregano

Cook pasta according to package directions. While pasta is cooking, heat oil in a large nonstick skillet over medium to high heat.

Add sausage and onion to skillet. Cook for about 5 minutes or until onion is tender.

Add spinach and chicken broth to the skillet. Cook for an additional 5 minutes.

Add garlic and diced tomatoes to the skillet. Simmer for 3 minutes.

Top pasta with sauce and enjoy!

This dish is becoming a staple in my house. It’s a really fast meal to put together, it makes enough for lunches the next day, and it’s healthy.

Some of the ingredients I used for this recipe were from my local CSA share. If you are unfamiliar with CSA, CSA stands for “Community Supported Agriculture”. Basically, you receive a bag of seasonal produce that comes directly from local farmers. I cannot say enough about the freshness and flavor of the fruits and vegetables I’ve received. I feel as though I found a gold mine when I discovered Bear’s Honeypot (specialty food and cheese shop that provides customers with CSA shares).  If you’re interested in finding a CSA supplier near you, check out Local Harvest

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Probiotics

Posted on March 9, 2013 by

Hello readers! I wanted to first start off by saying that when I find a product that I like, I want to share it with you. I am not a blogger that gets paid for product reviews. I also would never write about a product that I don’t genuinely like. All of the reviews you find here on Operation Nutrition are all reviews of products that I have tried samples of (and loved) or have actually purchased myself. I know that there are many bloggers that receive monetary compensation to do product reviews, but I am not one of them. I will only ever write about products with you that I actually use/purchase myself. With that being said, I must tell you about probiotics!

Two years ago, I was contacted by a company that represented ReNew Life, one of the leading manufacturers of natural health supplements.

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They asked if I would like to try a sample of one of their products. I spent about a week researching their extensive line of daily supplements (fiber, digestive enzymes, Omega oils, internal cleansing formulas, and high-potency probiotics, just to name a few). While researching the probiotics, I was amazed at how beneficial they are to maintaining a healthy lifestyle. I learned that probiotics can:

    • boost your immune system
    • help the digestive system function properly
    • enhance the body’s absorption of food and nutrients
    • repopulate depleted intestinal flora
    • support vitamin production
    • support the destroying of toxins and carcinogens

Up until 2011, I had never taken probiotics simply because I didn’t know much about them and I am always hesitant when it comes to taking supplements. Plus, I didn’t know where to start with selecting the right kind of probiotic. I went here to find the right probiotic for me! I decided that I wanted to try this one:

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According to ReNew Life, this product is a natural high-potency probiotic supplement formulated to help replenish good bacteria in your digestive tract. When taken daily, Ultimate Flora probiotics can help promote a healthy digestive system, restore regularity, and promote immune health. Check out their  Ultimate Flora Commercial.

After I ran out of the sample that I received in the mail, I continued buying this product (and taking it daily) for the past two years. I buy mine from The Vitamin Shoppe, but you can find them in many stores. Here is a full list of stores that sell them.

I can definitely say that I get sick less often since taking this probiotic. Ultimate Flora probiotics has become a daily supplement of mine because it works for me.

If you’d like to learn more about ReNew Life, you can check out their website here and if you’d like to learn more about the Ultimate Flora line, check it out here (there’s even a coupon).

I hope that my experience with probiotics provided some insight on another aspect of healthy living. Smile 

As always, before starting a nutritional supplement you should consult with your doctor to be sure that it is safe for you.

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Dark Chocolate Coconut Oat Cookies

Posted on February 24, 2013 by

photo (15)

Dark Chocolate Coconut Oat Cookies

Servings: 39
Serving Size: 1 cookie
Calories: 65
Fat: 3.1 g
Carbs: 9.2 g
Fiber: 1.6 g
Protein: 1.2 g

Here are the ingredients you’ll need to make approximately 39 cookies:
Recipe adapted from mylittletable

  • 3 large very ripe bananas
  • 1 teaspoon vanilla extract
  • 1/4 cup coconut oil
  • 2 cups oats
  • 2/3 cups coconut flour
  • 1/3 cup unsweetened coconut
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon salt
  • 1 teaspoon baking powder
  • 5 ounces dark chocolate chips

Preheat oven to 350 degrees. In a large bowl combine the bananas, vanilla extract, and coconut oil. Using a fork, mash the ingredients together until smooth. Set aside.

In another bowl mix together the oats, coconut flour, shredded coconut, cinnamon, salt, and baking powder. Add the dry ingredients to the wet ingredients and stir until combined.

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Fold in the chocolate chips.

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Drop about 2 teaspoons of dough onto a sprayed or lined cookie sheet. Bake for approximately 15 minutes (or until dough just starts to brown).

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Enjoy!

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You could substitute other types of flour for this recipe (almond, whole wheat, etc.). I chose to use coconut flour because it has many health benefits. Coconut flour is gluten-free, high in fiber, and high in protein. Smile

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Apple-Toffee Turnovers

Posted on January 27, 2013 by

If you like apple pie, you will love this apple-toffee turnover. It is a great kid-friendly treat too (it’s like an apple pie that can be eaten with your hands)

BigLens (2)

Apple-Toffee Turnovers

Servings: 15
Serving Size: 1 turnover
Calories: 200
Fat: 10.5 g
Carbs: 21 g
Fiber: 1 g
Protein: less than 1 g

Here are the ingredients you’ll need to make 15 turnovers:
Recipe adapted from Christine Burns Rudalevige featured in Cooking Light

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  • 2 cups finely chopped Honeycrisp Apples
  • 2 tbsp. toffee chips
  • 2 tsp. stevia
  • 1.5 tsp. fresh lemon juice
  • 1 tsp. ground cinnamon
  • 1 (14.1 ounce) package refrigerated pie crust
  • 1 large egg white
  • 1 tbsp. coconut oil (if it’s in solid form, cut into 14 slices)

Preheat oven to 375 degrees. Peel and finely chop apples. In a large mixing bowl, combine apples, toffee chips, stevia, lemon juice, and cinnamon.

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Roll 1 of the pie crusts on a lightly floured surface. Using a 3-inch round cookie cutter, cut each dough portion into 14 rounds. Place dough rounds on a baking sheet coated with cooking spray. (My cookie sheet is small, so I had to bake the remaining 3 on another sheet.)

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Spoon about 1 tbsp. of apple-toffee mixture onto each round (be sure to leave about 1/2 inch border around the edge of the dough).

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Top each mixture with 1 piece of coconut oil. (If your coconut oil is in liquid form, just drizzle some oil on top of each apple-toffee mixture.)

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Repeat the dough steps (roll the other pie crust on a lightly floured surface. Using a 3-inch round cookie cutter, cut each dough portion into 14 rounds). Top turnovers with the 14 rounds of dough; press edges together with a fork to seal. Brush beaten egg white over each turnover. Bake at 375 degrees for about 15 minutes (or until golden brown).

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Enjoy!

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Browned Butter Gnocchi

Posted on January 24, 2013 by

This is a super easy recipe and takes about 10 minutes from start to finish!

gnocchi

Browned Butter Gnocchi

Servings: 4
Serving Size: 1 cup of gnocchi and 3/4 cup broccoli
Calories: 347
Fat: 10.9 g
Carbs: 53.6 g
Fiber: 6.1 g
Protein: 10.7 g

Here are the ingredients you’ll need for 4 servings:
Recipe adapted from Cooking Light 

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  • 16 oz.  gnocchi
  • 2 tbsp. butter
  • 1 tbsp. olive oil
  • 1 tbsp. garlic
  • 5 cups broccoli
  • pepper to taste

Cook gnocchi according to package directions (this particular gnocchi only took about 4 minutes to cook). Set aside.

Heat a large skillet over medium heat. Add butter and olive oil. Cook 5-7 minutes or until butter is browned.

Add cooked gnocchi, broccoli, and garlic to skillet. Toss to coat with butter.

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Enjoy!

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Smoky Slow Cooker Black Bean and Sweet Potato Chili

Posted on January 21, 2013 by

This recipe is great for a cold winter day (plus it’s loaded with nutrients to keep you healthy during cold and flu season)!

I came across this recipe in Fitness Magazine’s February 2013 issue (I made a few adaptations).

Here are the ingredients you’ll need for approximately 5 (1.5 cup) servings :

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  • 2 (15oz.) cans black beans, rinsed and drained
  • 1 (4.5 oz.) can green chilies
  • 1 medium bell pepper (can be either orange, green, red, or yellow)
  • 2/3 cups frozen corn
  • 1 oz. dark chocolate, chopped
  • 1 (28 oz.) can diced tomatoes
  • 1 tbsp. minced garlic
  • 1 large sweet potato (about 3/4 lb.) cubed
  • 1 tsp. cinnamon
  • 2 tsp. dried oregano
  • 2 tsp. chili powder
  • salt and pepper to taste

To make clean up a little easier, I use Reynolds Slow Cooker Liners. If you don’t have them, be sure to spray your slow cooker with non-stick cooking spray.

Rinse and drain black beans.

black beans

Peel and cube sweet potato.

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Dice pepper.

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Chop chocolate.

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Combine all ingredients in slow cooker. Cook on low for 8 hours or on high for 4 hours.

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Serve chili topped with cheese. Enjoy!

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Nutrition information per serving (about 1.5 cups without toppings):

  • Calories 310
  • Fat 3g
  • Fiber 14g
  • Protein 15g

Other nutritional information:

  • Very low in saturated fat
  • No cholesterol
  • Low in sodium
  • High in dietary fiber
  • High in manganese
  • High in potassium
  • Very high in vitamin A
  • Very high in vitamin B6
  • Very high in vitamin C
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Cheesecake Cookie Cups

Posted on January 5, 2013 by

This is definitely not a healthy recipe, but it is a good one! This dessert isn’t a healthier alternative to cheesecake, but rather a smaller portion of cheesecake. I believe that you should never think of any foods as “off limits”. Instead, enjoy treats in moderation while reducing the portion size. This cheesecake is the perfect size to satisfy a sweet tooth.

Here are the ingredients you’ll need to make 24 cookie cups:

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  • 1 package-16 oz. sugar cookie dough (you can use any flavor you’d like)
  • 2 packages- 8 oz. cream cheese (I used 1/3 less fat)
  • 2 large eggs
  • 1 can (14 oz.) sweetened condensed milk
  • 2 tsp. vanilla extract

Preheat oven to 325 degrees. Line a muffin tin with muffin foil liners (they won’t stick to the foil liner). Place a piece of cookie dough in each liner.

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Bake cookie dough for about 7 minutes (or until the dough spreads out covering the entire muffin liner).

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Meanwhile, using a hand mixer blend together the cream cheese, eggs, condensed milk, and vanilla until smooth.

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Pour about 3 tbsp. of cheesecake mixture over each sugar cookie.  (oops…blurry pic)

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Bake for an additional 15-18 minutes (or until a toothpick comes out clean). Enjoy!

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Nutrition information per serving (1 cookie cup is a serving):

  • Calories 191
  • Fat 16.1g
  • Carbohydrates 33g
  • Protein 3.5g
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Chocolate Chip Cookies (Flourless & Guilt-free)

Posted on November 25, 2012 by

I hope you had a wonderful Thanksgiving! Ours was very nice and now we are in full swing for the Christmas season. There’s something about Christmastime that is so magical. I’m not sure if it’s the holiday music, the decorations, the food, spending time with family, or just celebrating the true meaning of Christmas. Ever since I was a little girl, my family has always taken pride in baking Christmas cookies. There are always at least 8 different kinds of cookies set out at Christmas.

I wanted to makeover the traditional chocolate chip cookie recipe, so that they are a little lighter in calories and guilt-free. This recipe is very similar to the Amazing Chocolate Chick Cookie Cake. Today’s recipe has been adapted from Texanerin Baking.

I promise that no one will ever guess the secret ingredient (chick peas)! You cannot taste them at all! These cookies are delicious!

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Here are the ingredients you’ll need to make approximately 18 cookies:

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  • 1 (15 oz.) can rinsed and drained chick peas
  • 1/2 cup of natural peanut butter (you must use natural or the cookie will not stick together)
  • 1/4 cup of maple sugar (you could use other sweeteners like brown sugar, agave, maple syrup, brown rice syrup)
  • 2 tsp. vanilla extract
  • 1 tsp. baking soda
  • pinch of salt (do not omit)

Preheat oven to 375 degrees. Rinse, drain, and pat dry the chick peas.

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In a food processor (or a Magic Bullet) thoroughly blend the chick peas. Be sure to blend completely to remove all lumps.

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Next, add all ingredients except for the chocolate chips. Blend until thoroughly mixed.

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Pour dough into a medium bowl and stir in chocolate chips.

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Arrange cookies on a parchment lined cookie sheet. Bake for about 8-10 minutes.

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Enjoy! They taste best right out of the oven (or warmed up).

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Nutrition information (per cookie):

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What do you enjoy about the holiday season?

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Happy Thanksgiving!

Posted on November 22, 2012 by

Have a very happy Thanksgiving!

I hope your day is filled with family, friends, laughter, and love!

thanksgiving

pic source

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Slow Cooker Butternut Squash & Apple Soup

Posted on November 18, 2012 by

Hi! I hope you’re having a nice weekend. My weekend was spent mostly outdoors in the cold Maryland air. I ran a 5K Turkey Trot on Saturday morning to support our local Girl Scouts. Then we went over to my cousin’s house for a delicious dinner, followed by a historic ghost walking tour (it was COLD)!

I wanted some extra warm comfort food today (as I feel that I’m still thawing out from yesterday). This recipe is the definition of comfort food and is very easy to make. I prepped the ingredients, popped them into the slow cooker, and then my husband and I decorated our Christmas tree. We even had some help decorating from this little one:

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This recipe is delicious! It’s the perfect combination of sweet and savory, plus it’s so easy to make!

Here are the ingredients you’ll need for 6 (1.5 cup) servings:

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  • 2 tbsp. olive oil
  • 1 large onion
  • 2 medium apples (I used granny smith)
  • 3 cups of butternut squash (the pre-cut is more expensive, but sooo worth the time you save)
  • 2 cups fat free chicken broth
  • 2 cups apple cider
  • Salt & pepper to taste
  • 1/2 tsp. nutmeg (optional)

Heat 1 tbsp. of olive oil in a large skillet. Sauté onions. While onions are sautéing, peel & cut the apples into chunks.

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Place 1 tbsp. olive oil into slow cooker. Add apples, butternut squash, chicken broth, apple cider, salt, pepper, and nutmeg. Once the onions are tender and translucent, add them to the slow cooker.

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Cook for about 2 hours or until squash and apples are tender. Place into a food processor (or blender). Blend until creamy.

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Enjoy!

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Nutrition information per serving (1.5 cups):

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Other nutrition information:

  • No cholesterol
  • Very high in vitamin A
  • Very high in vitamin C

Do you crave comfort foods on cold days?

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