Guiltless Alfredo Sauce

I'm one of those people that can't stop eating good food. It doesn't matter if I'm ''on a diet''. For me, eating isn't meant to be painful, it is to be enjoyed. So I try my best to adjust (or find adjustments) for my favorite foods and recipes, and try to make them as healthy as possible. I won't restrict what I eat, but I will try my darndest to make it more healthy for me, that and limiting the amount I do eat. I think that this Giultless Alfredo Sauce recipe is just the ticket. I mean, I am Italian after all. How can I go without pasta dishes for the rest of my life?! Hello! ;) Talk about Mission: Impossible.

I heard about this recipe from Whit, who got it from Our Best Bites. It is a lower fat alfredo sauce recipe, and Whit and Jordan say it's delicious. I'll know by tonight and tell you what I think. ;)

Guiltless Alfredo Sauce
2 C low-fat milk
1/3 C (3 oz) low fat cream cheese
2 TBSP flour
1 tsp salt
1 TBSP butter
3 garlic cloves
1 C grated Parmesan cheese

Toss the milk, cream cheese, flour, and salt in a blender.
Process until smooth and set aside.
In a non-stick sauce pan, melt butter on med-high heat and add garlic. Let the garlic saute for about 30 seconds, be careful not to burn it. But is should be oh so fragrant!
Then add milk mixture to the pan. Stir constantly for about 3 or 4 minutes or until it just comes to a simmer. Keep stirring and let it cook for a few minutes more. It should be much thicker now.
When it’s nice and thickened remove the pan from the heat. Add the cheese, stir it up and then cover immediately. Let stand for at least 10 minutes before using. It will continue to thicken upon standing. Also, if you have leftovers in the fridge, the sauce will thicken almost into a solid. Just re-heat and add a little milk and it will be back to normal again.
-recipe and instructions from our best bites


I like to add freshly cracked black pepper and Salad Elegance to my Alfredo sauce. My idea for this sauce, pour over whole wheat pasta, shrimp, crab and clams and make it really worth it! I'm not gonna lie, whole wheat pasta takes some getting used to- it's not gross, just different. Josh still has a hard time with it (he's stubborn like that), but the kids don't seem to mind it much. Healthy eating is a lifestyle change, new foods take getting used to. I think that every little thing counts, and when we add up all those little steps towards eating right, then BOOM next thing you know, we're standing in Florida wearing a string bikini lookin' SMOKIN'! Ok, not really the string bikini thing, cause that's gross, but still... you get what I mean.

-Bree

Bree's Protein Packed Blender 'Cakes

Ok. So I said that I would try the blender 'cakes with applesauce, and I did. And it was amazing! But, I kinda shook things up a bit. I changed around the recipe and added a few things. People are always trying to play up healthy foods and pretending that a healthy recipe is good, when in fact it tastes like cardboard- or worse. But truly, honestly to goodness... this recipe is so freakin' good! And super healthy and even has protein in it! Who woulda' thought right?! Even Alli and Kennidee were coming back for seconds, and then asking if we could have it for lunch (and I hadn't even put the topping on yet). If kids like it, you know it has to be good. And it so is...

Bree's Protein Packed Blender 'Cakes:
1 1/3 c fat free milk (plus a few TBSPs if needed)
1 c whole wheat (I used hard red wheat - bought from Wal-Marts food storage area)
4 egg whites
2 tsp baking powder
1 tsp salt
2 TBSP no sugar added applesauce
2 TBSP Splenda (or other no-calorie sweetener) (you can also use honey or sugar)
2 scoops of your favorite brand of protein powder (vanilla flavored)

1. Blend the milk and wheat for 4-5 minutes on high in your blender (until smooth. Any less time, and you will have crunchy cakes)
2. Combine the remaining ingredients in a smaller bowl.
3. Add the eggs mixture to the wheat mix in your blender and process on low. You may need to add a little more milk at this point (like TBSPs at a time). The wheat absorbs the milk pretty quickly, but then again, it's all about preference.
4. Pour batter onto hot skillet/griddle (about 300-350 degrees) using a 1/4 cup measuring cup.
5. Flip when bubbles begin to form on the top of the pancake, and cook two more minutes or until pancake is cooked through.

yield: about 14 pancakes (using a slightly thinner batter)

Fruit topping:
mash your fruits of choice and then add Splenda (or honey or sugar) and cinnamon to your liking.

*Oh yeah, the picture is of the pancakes I made today. I devoured them in about 5 minutes after this photo was taken, and they were so good that I didn't even use butter on them (which I almost consider a SIN). That's sayin something.


Cinnamon has a lot of health benefits. It helps ease arthritis, manage type II diabetes, lower LDL cholesterol and many other things. Look it up and research for your self, it's pretty awesome stuff. Unfortunately the really good stuff (you buy at health food stores) is more expensive, but I think it is worth the cost. The taste is also quite a bit different (in a good way).

I add cinnamon to my breakfast smoothies and it is SO GOOD! Try it, you'll like it... promise.

-Bree

P.S. If you try it, leave me a comment telling me what you think or how you might have done it different. :)

Bree's Mexican Quinoa Salad

Quinoa (pronounced keen-wah) is an awesome protein packed grain. It is gluten free, has a low glycemic index and provides eight essential amino acids. It is a great rice subsitute. Here is a recipe that I adapted from my sister. Thanks Justine!

Mexican Quinoa Salad

3/4 c quinoa (rinsed under cold water)
2 c fat free chicken stock (or water)

Bring to a boil for 15 minutes or until all the liquid is absorbed. Turn off heat, cover with lid and let sit for 5 minutes. In a large bowl, combine:

1 can sodium free corn
1 can black beans
2 or 3 roma tomates diced
1/2 - 1 bunch cilantro minced
1/4 c fresh lime juice (1 or 2 limes)
1/4 tsp cumin
1/2 tsp salt
1/4 tsp fresh ground peper
1 tsp minced garlic

Add quinoa and refridgerate until chilled. Serve with any Mexican inspired main dish. It's super yummy and feel free to experiment with more or less spices. Adjust the recipe to your liking. Enjoy!

Whole Wheat Blender Pancakes

This recipe is super EASY and really YUMMY! It's also great for using your food storage.

Blender Pancakes

1 cup whole wheat (like food storage whole wheat kernels)
1 cup fat free milk
put in a blender and blend on high for 4-5 minutes, until smooth
add
2 eggs
2 tsp baking powder
1 1/2 tsp. salt
2 TBSP oil
2 TBSP honey or sugar
mix on low until well combined


The recipe says it makes about 6-8 pancakes but that all depends on how big/small your cakes are. I doubled the recipe and it made about 20-24 (using a 1/4 cup measuring cup to pour). These pancakes are awesome with fresh fruit instead of syrup (I especially like strawberries and blueberries on top) and instead of butter I use Brummel and Brown yogurt spread (which is amazing). I also modified the recipe to cut cholesterol, sodium and sugar. I used 1 whole egg and two egg whites, 1 tsp salt and splenda for the sweetner. I would be interested to see how applesauce would work instead of oil. I'll have to try that and let ya'll know.