Made-over Mexican

This recipe is a super easy Rachel Ray dish that I read in last month's magazine. Now, I've always been a bit suspicious of her recipes ever since I saw her put butter in a pan to cook bacon on her show. However, since she's just so fun and she does use her celebrity to do some good, I'm now a fan.

I liked this recipe since it's like a healthier take on chiles rellenos, which are deep fried and filled with nothing but cheese. Rachel's recipe uses spanish rice (which is always white- hel-lo blood sugar roller coaster), manchego cheese and chorizo, but you can substitute 1/2 spanish rice and 1/2 brown rice or use a whole grain santa fe- style rice. I also used soy chorizo instead of pork, which is less than 1/2 the calories and fat and still totally spicy and satisfying. Manchego cheese is actually a pretty good choice- it's about 90 calories per ounce, whereas many full-fat cheeses are 110 calories or so per ounce. However, it's EXPENSIVE, so feel free to subsitute queso fresco- it turned out pretty good that way.

Paella-Stuffed Poblanos

2 tsp olive oil

6 ounces soy chorizo

2 cups cooked rice (1/2 spanish, 1/2 brown rice or 2 cups santa fe-style rice)

1/2 cup shredded manchego cheese or 1/2 cup crumbled queso blanco

4 large poblano chiles, seeded

Heat olive oil in large skillet and brown chorizo. Remove from heat and stir in rice and cheese. Stuff peppers with the mixture and bake at 500 degrees until pepper skins are blistered, about 10-15 minutes.

 plus plus plus = YUM-O!!

Tastes Like Summer

I LOVE farmer's markets, and one of my favorite things to do is go early in the morning and eat whatever is cookin' at the market for breakfast. A couple of weeks ago at the Broad Ripple Farmer's market, it was Crepes from 3 days in Paris. I chose the summertime crepe, with strawberries, blueberries and a drizzle of lemon curd- divine!!

That's how I felt about it until I decided to make my own lemon curd to put on pancakes, ice cream and generally whatever I possibly could. I had no idea most recipes call for sticks and sticks of butter and tons of egg yolks. Holy Fat Fest, Batman! I knew I was getting a hefty dose of sugar, mind you, but the amazing amount of fat was an unwelcome surprise. Turns out it tastes just as good in this version from eatingwell.com:

Ingredients:


1 large egg

2 large egg whites

3/4 cup sugar

1 tablespoon freshly grated lemon zest

2/3 cup lemon juice, juice

1 tablespoon butter

Preparation:
Whisk together egg, egg whites, sugar, lemon zest and juice in a medium nonreactive saucepan. Add butter and cook over low heat, whisking constantly, until thickened, 5 to 7 minutes. Do not let sauce come to a simmer. Transfer to a small bowl and let cool slightly; serve warm.


Here's to summer!

Eat this, not potato chips

Apparently, all it takes is some salt and crunch to trick yourself into thinking you are eating potato chips. Amazing! These kale chips nix the starch and most of the calories and fat from potato chips and instead provide a boatload of vitamins K, A and C as well as fiber and flavanoids.

All it takes is a big bunch of kale, washed and cut into bit sized pieces (stems removed). Spread out on a baking sheet, spray with cooking spray and sprinkle on some sea salt and maybe a little garlic or parmesan cheese. Bake at 350 degrees until the edges are browned and crunchy.

Hand in the Cookie Jar

I've been a little cookie crazy lately, I must confess. My weakness has always been those chocolate-peanut butter no bake cookies like the kind you make in middle school home economics class. Remember those? Oats (fiber!), peanut butter (protein! healthy fat!), cocoa (flavanols!) and usually WAY too much butter and sugar. Those things can pack 250-300 calories per cookie the way some make them. This version keeps the sweetness (just toned down a bit) and the shape (just refrigerate to help them stay firm since the butter is reduced) but have only 200 calories for a much bigger piece- 1/16 of the recipe instead of 1/36. Yay!

3 cups old-fashioned oats
1/4 cup unsweetened cocoa powder
1 tsp vanilla
1/2 cup nonfat milk
1/4 cup butter or soft tub margarine
1 1/3 c granulated sugar or evaporated cane juice crystals
1/2 cup natural creamy peanut butter (try Smuckers- it's fantastic!)

In  saucepan, melt butter or margarine with milk, peanut butter, sugar and cocoa. Bring to boil for 3 minutes, stirring occasionally. Remove from heat and add oats and vanilla. Drop onto cookie sheet lined with wax paper or press into 8x8 inch pan.


Now for a bonus, I also made this macaroon recipe from Vegetarian Times this week and it was DIVINE and also under 200 calories :)

What's cookin' for christmas?

Attempting to undertake my first large family dinner this year, I've been devising a good mix of healthy and traditional to satisfy all the palates at the table.

Ham? No thanks... not being a meat eater myself, I would have no idea how to go about cooking one anyway. Instead, this recipe from Cooking Light will be the main course. Pork loin is lean and tasty and this recipe has a smoky flavor like bacon or ham from the blue cheese and carmelized onions.

For the ever-present mashed potatoes, I think I'll sneak in half turnips or cauliflower with plenty of garlic and just a little low-fat sour cream for a lower-calorie side dish. Roasted winter vegetables and salad are also on the menu.

Instead of store bought rolls, I'm finally trying to make mom's homemade bread (Thanks, Mom!). I smell it baking now and kinda feel like I'm 5 again :)

Not being one to forget dessert, I'm making red velvet cake- festive, delicious and no compromises here. Choosing one indulgence and sticking to that (instead of LOTS of indulgences) can help you keep from that dreaded holiday weight gain from ever happening. Less work to do in the new year, right?



Hearty Oats and Wheat Loaves
2 to 2 ½ cup bread flour

1 cup rolled oats

2 tsp salt

2 packages active dry yeast

1 ¾ cups water

½ cup honey

½ cup canola oil

2 eggs (reserve one white)

2 cups whole wheat flour

1 cup rye flour

1 T water

4 tsp sesame seed



Grease two 8x4 or 9x5 inch loaf pans. Lightly spoon bread flour into measuring cups and level off. In a large bowl, combine 1 ½ cups bread flour, oats, salt and yeast. Blend well. In a saucepan, combine water, oil and honey and heat until very warm (120-130 degrees). Mix warm liquid and eggs with flour mixture until moistened. Beat 3 minutes at medium speed. Add whole wheat and rye flours to form a soft dough. Turn out onto floured countertop and knead in up to 1 cup bread flour, kneading until dough forms a smoot, elastic ball (about 10 minutes).



Place dough in a greased bowl and cover with plastic wrap. Let rise 1 hour. Punch down dough and divide into 2 balls. Let rest, covered, on counter for 15 minutes. Form into two loaves and placed into prepared pans. Let rise 1 hour or until doubled in size.



Combine reserved egg white and 1 T water and brush over loaves. Sprinkle with sesame seeds. Bake at 375 degrees for about 30 or 40 minutes or until loaves sound hollow when tapped lightly. Remove from pans immediately.

Save the Sweet Potatoes!

During the holiday season, I think we would all agree that there is no shortage of sweets, desserts, and rich foods hanging around every grocery store, home kitchen and office building. So why, then, do we also attempt to turn our vegetables into fatty, sugary disasters? The humble sweet potato- a fiber, vitamin A, C and potassium-filled superfood- is often served smothered in sugar and marshmallows. ick!  If you've never prepared sweet potatoes as a savory dish, you are missing out! I love this recipe from Health magazine:

Ingredients


2 teaspoons olive oil

1 cup fresh whole-wheat breadcrumbs

1/4 cup chopped pecan halves

4 garlic cloves, minced and divided

Cooking spray

1 1/2 pounds peeled sweet potatoes, cut into 1/4-inch-thick slices

2 pounds peeled Russet potatoes, cut into 1/4-inch-thick slices

1 1/4 cups half-and-half

1 tablespoon all-purpose flour

1 1/2 teaspoons salt

1/2 teaspoon freshly ground black pepper

1/2 teaspoon dried rosemary

1/2 teaspoon dried thyme leaves

Preparation

1. Preheat oven to 425°. Heat oil in a medium nonstick skillet over medium-high heat; add breadcrumbs, pecans, and half of garlic. Cook mixture until crumbs are golden (about 5 minutes), stirring well. Remove from heat; set aside. Coat an 8- x 8-inch baking dish with cooking spray; arrange potato slices in dish, alternating between sweet and Russet. Combine half-and-half and next 5 ingredients (through thyme) in a small bowl. Stir in remaining half of garlic; whisk well. Pour half-and-half mixture over potatoes in dish. Cover dish tightly with foil; bake in middle of oven 45 minutes to 1 hour or until potatoes are tender.



2. Remove foil; discard. Sprinkle breadcrumb mixture evenly over potatoes; return to oven. Bake until crumbs are crispy, liquid is bubbling and reduced, and potatoes are tender (about 8 minutes). Let stand at least 15 minutes; serve

 
To save even more calories, I used fat-free evaporated milk in place of the half and half (145 calories and 35g fat less!) Savor that, and give thanks for your health :)

Veggie haters, listen up!

If you think you don't like a vegetable, I have two words for you: ROAST IT. Roasting vegetables brings out a much different flavor- a kind of carmelized sweetness that you would never find from steamed vegetables. It will change the way you think about cauliflower!

Roasting is simple. Just preheat the oven to 425 degrees. Chop about 4-6 cups of your vegetable and a couple cloves of garlic. For more tender and carmelized veggies, chop into smaller chunks (more surface area = more browned edges). Toss with a tablespoon or so of olive oil (consider measuring, it's easy to go overboard when pouring from the bottle). Spread in a single layer with some space between each piece on a baking sheet (again, surface area is key for maximum flavor). Roast about 20 minutes.

This is a very versatile technique. Use for broccoli, cauliflower, brussels sprouts, butternut squash, carrots, parsnips, zucchini, even chickpeas are excellent roasted. Experiment, eat well and give any previously scorned vegetable a second chance.

Pumpkin Chipotle Chili

I love everything about this time of year- the colors of the leaves, the football games, the cooler weather, the residual excitement left over from when fall meant a new school year (yeah, I'm a dork), and the warm, hearty FOOD. Give me anything made out of pumpkin and any kind of soup and I'm a happy girl. This recipe combines those two wonderful things into a nutrition-packed, delicious chili. Use beans and low-fat ground beef, bison, ground turkey or soy crumbles for a lean protein source. Add in chopped red pepper, a can of pumpkin (NOT pumpkin pie filling- you don't want sweet chili) and tomatoes for tons of Vitamin A and C and plenty of garlic and onions for a healthy dose of flavanoids and you'll be fighting off that change-of-season sickness that can sometimes be a bummer about fall (but probably the only bummer about fall!).

1T vegetable oil
1/2 cup onion, diced
1 cup red bell pepper, chopped
1 garlic glove, finely chopped
1 lb lean ground beef, bison or turkey
2 15oz cans of no-salt added diced tomatoes, undrained
1 15oz can pure pumpkin
1 15oz can tomato sauce
1 15oz can kidney beans, drained and rinsed
2-3 chipotle peppers, canned in adobo sauce, chopped with 1T of sauce
1/2 cup frozen corn
1T chili powder
1tsp ground cumin
1/2 tsp freshly ground black pepper

1. Heat oil in a small skillet over medium heat. Add onion, bell pepper and garlic, and cook for about 5 minutes, stirring frequently. Set aside on a plate.
2. Add meat to pan and cook until browned. Drain any excess fat or blot with a paper towel until gone.
3. Place vegetables, meat and all remaining ingredients in a crock pot on low heat for 6-8 hours

For maximum enjoyment, eat while wearing a halloween costume.

Macaroni and 4 Cheeses

This is the most delicious and nutritious mac and cheese recipe I have ever tried. I couldn't possibly do it better myself, so I just thought I'd share with you Ellie Krieger's genius:

http://www.foodnetwork.com/recipes/ellie-krieger/macaroni-and-4-cheeses-recipe2/index.html

Chicken Pot Pie

It's fall again, which means time for warm and fuzzy (not literally) food. My husband suggested I make a chicken pot pie last weekend, which sounded just about perfect as long as I could morph it into something healthy! The search for a recipe online turned up about 10 zillion versions, so I closed my eyes and picked one, and came up with the following ingredient list :

crust:
2 cups flour
1 tsp salt
3/4 cup lard (I hope you're as horrified as I am!)
6 T cold water

filling:
1/2 cup butter (yowza!)
1/2 cup flour
1 tsp salt
black pepper to taste
2 T finely chopped onion
3 cups chicken broth
1 1/2 cups sliced mushrooms
3 T butter (again??)
3 cups cooked chicken, chopped
2 carrots, chopped
2 stalk celery, chopped
2 potatoes, peeled and diced

The way I see it, three things need to happen to make this into something I would feed my family on a regular basis

• get rid of that awful crust. If you haven't explored using phyllo dough for recipes like pot pies and wellingtons in place of puff pastry or pie crust, I highly recommend it. Phyllo dough can provide a flaky crust without much fat.
• Optimize the fillings. See my rant about meat here. I like to use free-range, organic chicken and also cut down the amount (helps the wallet, too). The veggie variety is good in this recipe, but to make it better, cut down to one potato and add some frozen peas and green beans or whatever else floats your boat.
• Cut down the high-fat sauce/gravy. You want enough to coat the veggies and meat and maybe have a little bit leftover at the bottom of the bowl, but really, do you want pot pie or do you want cream soup? Cutting down to about 2/3 of what the recipe calls for also helps keep the crust from getting soggy.

The version I ended up with looked like this:

4-5 sheets phyllo dough

1/4 cup butter or trans-fat free margarine
1/4 cup plus 2 T flour
1 tsp salt
black pepper to taste
2 T finely chopped onion
3 cups broth
1 1/2 cups sliced mushrooms
1 T butter or margarine
2 cups cooked organic, free-range chicken
2 carrots, chopped
2 stalk celery, chopped
1 medium potato, diced
1/2 cup frozen peas, thawed
1/2 cup frozen green beans, thawed

1T butter, melted

1. Follow package directions to thaw phyllo dough.
2. Preheat oven to 400 degrees. 
3. In a large saucepan, melt 1/4 cup butter. Blend in flour, salt, pepper and onion. Gradually stir in broth. Cook until thickened, stirring constantly. In a separate pan, saute mushrooms in 1T butter, then stir into saucepan. Stir in chicken and the rest of the veggies. Mix well and pour in to casserole dish.
4. Cover filling with layers of phyllo dough, brushing lightly with melted butter to seal. Cut several smalls slits in the crust to vent.
5. Bake in preheated oven for 30 minutes, or until crust is golden brown and filling is bubbly.

It's cheeseball season! I mean....football season.

Today I decided to try to invent a healthier alternative to a cheeseball, in honor of the return of football season and all the delicious tailgating food that comes along with it.

Your classic cheeseball appetizer consists of a couple blocks of cream cheese and some shredded cheddar, along with seasonings,usually worchestershire sauce and sometimes the lovable chemistry-experiment ranch seasoning packets. See here. Cream cheese is spreadable evil, by the way. It is a high fat food that has very little in the way of useful nutrients, unlike many other dairy products.

My version turned out to be a cheese spread, which was delicious but did not hold it's shape very well, sadly. In the place of part of the cream cheese, I used part-skim ricotta which has roughly half the calories of full-fat cream cheese and twice the protein (don't forget, protein is the nutrient that is best at helping you feel full!). I also found a good reduced fat cheddar to shred (gotta have the sharp kind for the extra flavor) and used green onion and garlic for some natural flavor. Here's what I came up with:

Terri's tailgate cheese spread

8 oz cream cheese (regular or 1/3 less fat)
3/4 cup part-skim ricotta
1 cup shredded reduced fat sharp cheddar
2 tsp worchestershire sauce
1 clove garlic, minced
2 green onions, chopped
1/2 cup chopped pecans

Combine the first 6 ingredients in a mixing bowl. Transfer to serving bowl and sprinkle with chopped pecans.

Looking for a healthful cracker to serve with this spread? Try these, these, or these, which are all higher in fiber (read: whole grain), and lower in fat by about half when compared to a typical cracker like Ritz.

Pantry Raid Tip of the Week

Don't be afraid to invest some money in your groceries. This survey found that North Americans cite expense as the top reason for not eating more healthfully. Yet, we spend billions and billions of dollars on treating diseases such as diabetes, some cancers, and heart disease that could be prevented by eating healthy. Seems like our priorities are out of wack! Why would we rather spend money to treat diseases, rather unsuccessfully as it usually is, than prevent them ever beginning in the first place?

If you buy lots of junk food and skimp on the fresh produce to save money, keep in mind that you may end up spending that money on hospital bills or medications later, with the additional expenses of time and heartache.

Chili-Cheese "Fries"

If you are in a junk-food mood, these are like delicious bar food with a less-artery-clogging twist!

Simply cut a potato into wedges, lay out on a cookie sheet and coat lightly with cooking spray. Sprinkle a little salt and pepper then bake at 400 degrees until golden brown (turn once about 25 minutes in for best results)

Top with some leftover homemade chili, or  1/2 cup to a cup of canned  vegetarian chili. Watch the portion size on the chili-although filled with super nutritious things like beans, tomatoes, onions and peppers, the calorie and sodium content can be quite high.

Sprinkle a couple tablespoons of extra sharp cheddar cheese on top and voila! done.

(Almost) Perfect Peach Pie

Nothing says summer like a fruit pie! Unfortunately, nothing says "sugar/fat bomb" like your average bakery pie. It seems so innocent, but that flaky crust gets that way due to large amounts of butter and/or shortening and too often the pie gets sweetness from added sugar instead of real ripe juicy fruit. Do it better yourself by:

• using the freshest, ripest fruit possible. Buy in-season peaches at the local farmers market. Wait until they are soft enough that the flesh gives a little when you press it. Rely on the fruit's natural sugars so you don't have to add much, if any
• Compromise on the butter. And stay away from the shortening, period. Cut the amount down by a couple tablespoons and add more water. Sure, you'll sacrifice a bit on the texture but you'll live longer to enjoy more pies!
• Try a different flour or grain for the crust. An oat crust complements a peach or apple pie with a nutty sort of flavor (think part pie, part crisp) and adds some cholesterol-busting fiber

Peach Pie

2/3 cup all-purpose flour

2/3 cup white whole wheat flour

2/3 cup plus 2 T old fashioned rolled oats

1 tsp salt

1 tsp sugar

5 T butter or trans-fat free margarine

6T ice water, plus more if necessary

3# ripe peaches

2T all-purpose flour

1T sugar

1 tsp cinnamon

1/2 tsp nutmeg

1/4 tsp ginger

Combine flours and oats in a food processor. Pulse until oats are partially ground. Add butter or margarine and process until mixture looks like cornmeal. Put mixture in a bowl and add water. Mix with your hands until you can form the dough into a ball. Refrigerate for 30 minutes or freeze for 10 minutes.

Peel the peaches if desired (I don't bother, but you may not like the texture). Blanching (dunking into boiling water, then into ice water) may be required to remove the peel if the peach is very ripe. Slice the peaches and toss with flour, sugar and spices. Preheat oven to 425 degrees.

Sprinkle a clean countertop with flour. Divide dough into two parts. Roll each part into a circle with a diameter a bit larger than your pie plate. Place one half in the bottom of your pie plate and trim excess edges. Prick the bottom with a fork and bake about until golden brown. This helps ensure the crust doesn't get soggy when the filling is added.

Reduce oven heat to 350 degrees. Put peach mixture into bottom crust, then place the remaining dough circle over the filling. Trim and pinch edges shut. Cut small slits in the top crust. Bake for about an hour, or until the top is golden brown and the filling is bubbling through the top a bit.

Top with reduced-fat vanilla ice cream and eat, preferably at a picnic table.

Pantry Raid Tip of the Week

If you read many nutrition articles in magazines or newspapers, you have probably heard the advice to "shop along the perimeter" for the healthiest selections in the grocery store.  I respectfully disagree. The middle aisles, while containing many junk foods like cookies, processed meals-in-a-box, chips, etc., also have many healthful items that can be stored in your kitchen for long periods of time, for those nights that you don't have time to de-bone chicken, chop vegetables or peel fruit. Some examples:

• instant brown rice
• canned, low-sodium vegetables or frozen vegetables with no added sauces
• fruit canned in juice or frozen fruit with no added sugar
• canned tuna
• canned or dried beans
• whole grain or multi-grain pastas
• jars of tomato sauce, salsas, or pasta sauce
• corn tortillas or whole-wheat tortillas

Bonus: often the fruits and vegetables that are canned or frozen are more nutritious than fresh, since they are picked at the peak of ripeness and not picked green and shipped across the world to get to your kitchen. And..... these foods are often cheaper!

Q&A: Hummus

Jennifer writes:

I'm in love with humus. All kinds. Is it one of those foods that seems like a good thing but really is not that great for you? Do you have a good recipe for it so that I don't have to spend over $5 for a good container of it? My favorite right now is the roasted red pepper.


No, hummus is definitely not a sham! It's very good for you and also cheap if you make it yourself- the tahini can be kinda pricey depending on where you buy it but if you look around you can find a deal- Trader Joes is usally good. I have a recipe for roasted red pepper hummus that I like a lot:


2 cloves garlic, minced
1-15oz can garbanzo beans, drained and rinsed
1/3 cup tahini (sesame paste- usually found with the mediterranean foods)
1/3 cup lemon juice
1/2 cup roasted red peppers (get them jarred in water, not oil)
1/4 tsp dried basil

Just throw it all in a blender and process until smooth. Add salt and pepper to taste at the end.

Pantry Raid Tip of the Week

How much does your bread weigh? Seriously, check it out. A slice of bread should be roughly 1 ounce or about 25-30 grams. Some breads on the market are so big and so dense that each slice is like 2 in 1. Would you use four slices of bread for your PB&J? Probably not. Next time you buy bread, check the label and make sure the slices are reasonably sized, no more than 100 calories a piece, and have at least 2-3 grams of fiber.

More creamy comfort food

I received this recipe in a recipe exchange a while ago, and after I finished cringing at all the high-fat, high-sodium ingredients, thought I'd give it a go. My husband looked at me like I had grown a third arm because this is not something I would usually make, but he ended up loving it. If you and your family are fans of potato casseroles, try my lightened version:

Before:
Glorified Hash Browns: Serves 10; Warm oven to 350

2- 10 3/4 oz each cans condensed cream of celery soup, undiluted
2- 8 oz each cartons spreadable chive and onion cream cheese
1- 2 # pkg frozen cubed hash brown potatoes
4 oz shredded cheddar cheese

Combine soup & cream cheese & microwave 3-4 minutes on high, stirring occasionally till cream cheese is melted. Add potatoes & stir till coated. Spoon into a greased 13" X 9" X 2" baking dish. Bake, uncovered, at 350 degrees for 35- 40 minutes or till potatoes are tender. Sprinkle with shredded cheddar cheese & bake 3-5 minutes longer till cheese is melted.


The proportion of creamy stuff to potatoes is way off in this recipe. It would turn out more like chowder than hash brown casserole if made as written. Do you want to eat straight cream cheese or do you want potatoes? Cut down the soup to 1 can, and use a low fat, reduced sodium version. Increase the potatoes to about 3# and use canned diced potatoes that have been rinsed. If using frozen, you can't get rid of any of the sodium, and you may end up with a brand that has been pre-fried if you aren't careful!

I've said it before, but cream cheese is a waste of digestion. Hardly anything nutritious to be found, just fat (saturated, at that). Swap half the cream cheese for reduced-fat ricotta, which  has a decent amount of protein and calcium, and you'll also cut out about 450 total calories. For the other half, use 1/3 less fat cream cheese, then add your own dried onions and chives (about 1T each). You'll save another 100 calories, and you get to keep the flavor.

Use only 2 oz of cheddar cheese on top, and use a deeper casserole dish so that it still covers the top- it's just there to make it look delicious, it's not a main flavor of the dish.

After:
 Glorified Hash Browns: Serves 10; Warm oven to 350

1- 10 3/4 oz can condensed cream of celery soup (Campbell's Healthy Request), undiluted
1- 8 oz package 1/3 less fat cream cheese
3# canned diced potatoes, drained and rinsed (about 4 -15oz cans)
2 oz shredded sharp cheddar cheese


Combine soup, ricotta and cream cheese & microwave 3-4 minutes on high, stirring occasionally till cream cheese is melted. Add potatoes & stir till coated. Spoon into a casserole dish. Bake, uncovered, at 350 degrees for 20  minutes or until bubbling. Sprinkle with shredded cheddar cheese & bake 3-5 minutes longer till cheese is melted.



 

Pecan Rolls

When I came across this recipe in Better Homes and Gardens, I knew I couldn't resist giving it a try. However, once I saw that each roll is 618 CALORIES, and considering I was at the gym while reading the magazine, I also knew I couldn't eat this myself or feed it to my family in good conscience... I would have easily wiped out a 60 minute swim workout in a couple of bites!

It took a couple tries, but I found a good compromise for this recipe. The number one goal was to cut down the butter- the original recipe has almost a whole cup for only 12 servings. That along with full fat sour cream, egg yolks and milk make for a hefty dose of saturated fat. By switching to skim milk and reduced fat sour cream, using 2 eggs whites and one whole egg, and cutting down the butter(or even using trans-fat free tub margarine) you can save a ton of calories from fat. Additionally, by using cooking spray in place of butter for the pan, the plastic wrap, and even in the filling you can make a difference.

Secondly, there is way too much sugar in this recipe- 2 whole cups, to be exact. I cut the sugar in the dough down to 2 tablespoons, and cut the entire recipe for the sugar filling and the sugar/butter topping in HALF. It was still enough to get a satisfying sweet flavor, and by using the majority of the sugar and butter on top of the roll, right where you can see it, really makes it look delicious (you know we eat with our eyes, too!).

To boost the nutrition, I kept the whole amount of pecans (even though I cut the rest of the topping in about half)  which are a really underrated nut but have tons of health benefits. I also used roughly half white whole wheat flour and half white flour for a fiber boost. I tried using all white whole wheat but sadly came out with a too-dense roll. When using part whole wheat flour, it helps to cut down the total amout of flour by about 1/4-1/2 cup to keep the dough less stiff. Be sure to use the cinnamon liberally, as it may help with blood sugar control and is an anti-inflammatory food.

The final result of these modifications is a roll that has half the fat content and about 200 calories shaved off. Saturated fat grams go down to 3, from 13 in the original recipe. The fiber content is doubled! Much more like something you could eat for breakfast and not spend the rest of the day working out to negate the effects.

Check out the revised recipe and nutritional analysis here. Don't be intimidated by all the directions- its not hard, just several steps long- good for a sunday afternoon when you'll be home all day.

recent articles

Although not a recipe makeover, I'm quite excited to be published, so check me out on livestrong.com: http://www.livestrong.com/article/81084-green-tea-acne-diet/

http://www.livestrong.com/article/86200-cereals-high-fiber/

http://www.livestrong.com/article/85307-carb-counting-tips-people-diabetes/

http://www.livestrong.com/article/82996-sprue-diet/