Holly Dip

Holly Dip just might be my favorite party food. Ever! Holly Dip is really Jalapeno Dip, my dear Holly is just always the one to make it for me, extra spicy. A creamy mix of cheese, green chiles and jalapenos.

Holly is graciously allowing me to share her dip so we can all enjoy the goodness. I added a little of my favorite cheese, gruyere, for an extra melty twist. Whip up a batch for your Super Bowl party and everyone will love it!

Holly Dip: 
16 oz low- or non-fat cream cheese
8 oz low- or non-fat sour cream

1/2 teaspoon salt

1/2 cup grated parmesan cheese, divided

1/4 cup grated gruyere cheese
2-3 jalapenos, diced
2 8 oz cans green chiles

Heat oven to 350 degrees.

In a bowl mix together the cream cheese, sour cream and salt. Fold in half of the parmesan, gruyere, jalapenos and green chiles.

Spread the dip into a greased 8x8 or 9x9 pan. Top with remaining parmesan. Cover with foil and bake for 20 minutes. Remove the foil and finish baking, about another 10 minutes to brown. 

Serve with a sliced baguette or Stacy's pita chips. Enjoy a fast and oh so delicious Super Bowl snack!

Spinach Quiche

Brinner. Who doesn't love brinner? There is something comforting, cozy and fun about whipping up a little breakfast for dinner. We love our eggs, especially when we can get them fresh from the farm. This is one of my favorite things to do with those eggs.

A flaky, buttery pastry crust is always top notch, but you may not always have the time or desire to make one for scratch. Here is a little twist on a quiche crust you will love.

Spinach Quiche with Sweet Potato Crust
Serves 8 (or 4 ravenous people)

1 medium sweet potato, washed
3-4 cups fresh spinach
1/2 medium yellow onion, diced
1/2 cup shredded sharp cheddar cheese
8 eggs
1 cup low-fat milk
1/2 teaspoon salt and pepper

Heat the oven to 325 degrees. Spray a pie pan with a bit of non-stick oil. Shred the sweet potato and press into the pan to form a crust. Bake in the oven 10-15 minutes, just until it begins to brown.

Meanwhile, whisk the eggs, milk, salt and pepper. When the crust is ready, layer the spinach, onion and cheese in the crust. Slowly pour the egg mixture into the pan to saturate the spinach.

Bake 45-50 minutes until the top has browned and the eggs have just set, there won't be too much jiggle left.

Remember the eggs will continue to as the quiche rests for about 10 minutes before serving. Enjoy your brinner!

Slow Cooker Chicken Tacos

Mondays always seem to be the hardest for me. Hardest to get out of bed, to focus all day at work. I just want to crash and dream about how lovely the weekend was and knit myself to sleep.

We all have had our fair share of forgettable Mondays. Sometimes, it would make our day so much better to know there is a delicious, hot meal waiting for us when we get home. Here is a great, flavorful recipe to help you beat the most miserable of Mondays.

Slow Cooker Chicken Tacos
Serves 4, makes 8 tacos

1 onion, sliced
1 jalapeno, sliced
4-5 boneless, skinless chicken thighs
1 teaspoon sea salt
1 teaspoon cumin
1 teaspoon garlic powder
1/2 teaspoon paprika
1/4 - 1/2 teaspoon ground red pepper
1 can black beans, drained and rinsed
1 cup frozen corn
1-2 cups water

1 cup shredded cheddar cheese
1 package whole grain tortillas

In the bottom of your slow cooker, layer the ingredients in order. Add enough water to just cover the chicken. To finish in about 6 hours, set to high, for 8 hours set to low. Cover, and let your slow cooker do all the work.

If your taco mixture seems to have too much liquid for your preference, make sure your slow cooker is set to high and remove the lid for the last 30 minutes of cooking to thicken. The meat should stay plenty hot while you kick off your shoes and warm up the tortillas. Break up the chicken thighs with a wooden spoon.

Serve with warm tortillas and top with cheddar (or sour cream, or guac, or whatever your taco-loving heart desires).

Experiment with your taco meat -- add tomatoes if you love those, leave out the jalapenos and red pepper if spicy just isn't your thing. Remember, its Monday, you can at least eat what you want. Whatever you do, enjoy an effortless meal knowing Tuesday is that much closer to Friday.

TIP: If you love tacos, but hate the way the drip all over your plate no matter what you do, try propping up one side of your plate with an extra coaster. No one likes a soggy second taco and the hubby is genius for thinking of this.

Super Mac

The very first meal I remember making on my own was mac and cheese. My sister will tell you how awful that first batch was, but thankfully I have learned. I have not, however, lost my love for mac and cheese.

Mac is at the top of my favorite comfort foods, always an excellent choice regardless of season or mood. Warm, cheesy, savory, carbohydrate goodness. Mac is so versatile. Enjoy it with peas, or a sliced all-beef hot dog fresh from the grill, with almost any cheese combination you could dream of. Endless possibilities.


This could be my favorite. You can even have it two ways!

Super Mac gives you a complete meal -- protein, fat, carbs -- all with good veggies. Fast enough for a weeknight meal or a hearty Sunday casserole.

Super Mac
Serves 4

2 cups whole wheat penne
1 teaspoon olive oil
1 medium yellow onion, finely chopped
2 chicken breasts, about 20 oz
1/2 pound fresh asparagus, chopped
1 teaspoon minced garlic
4 oz fat free cream cheese
1 cup shredded sharp cheddar cheese
1/3 cup grated Parmesan
salt and pepper

Cook the pasta according to the directions on the package. Heat a Dutch oven or large sauce pan over medium to medium-high heat, add the oil and then the onion and a pinch or two of salt. Let the onions cook down for a few minutes.

Meanwhile, cut the chicken into bite sized pieces. Add to your pan with another pinch of salt and freshly ground pepper. Allow the chicken to cook, stirring every few minutes. When the chicken begins to brown, add the asparagus and garlic and cook for 2-3 more minutes.

Drain the pasta, reserving one cup of the water. Stir in the the cream cheese, breaking it up with a wooden spoon. Add remain cheeses and some of the pasta water, stirring to combine.

When the cheeses have melted, add the pasta and stir to cover. Add more water if necessary to reach the consistency you would like.

You can serve your Super Mac here, or you can pile it into a casserole dish, cover with 1/4 cup bread crumbs and another 1/4 cup grated parmesan. Bake at 350 degrees for about 30 minutes, until the top has browned and the mac is bubbly.

If you are going to bake your mac, cook the pasta a minute or two short of the directions on the package.

If penne is not your top choice for your mac (elbows, anyone?), just choose another whole wheat alternative.


How do you like your mac?

Sweet & Spicy Marinade

Sweet and spicy make a great couple. A little heat without burning lips can make for an excellent winter dinner. It's a great way to warm up without piling on the blankets or laying on your pets for warmth, though they are cute and cuddly.

Let's start with a simple marinade you can use on just about anything -- chicken, fish, seafood, beef, anything.

Sweet and Spicy Marinade:
1/4 cup olive or vegetable oil
1/4 cup low sodium soy sauce
1+ tablespoon teaspoons Sriracha or chile paste
1 tablespoon honey

Whisk everything together in a small bowl. Remember, if you aren't so excited about the spicy half of our lovely couple, you can always start with half of the Sriracha or chili paste and add more to taste. Add more honey if you have gone overboard and your finger caught fire just dipping it to taste-test.

To use, marinate your meat of choice for 20 to 30 minutes before baking or grilling.


Well, now what do we do with it? Make up a batch of the marinade and use half to marinate 2-4 chicken thighs. Use the remaining marinade to baste the thighs as you grill them up. They come out like giant, delicious hot wings sans the fryer. Serve with brown rice and veggies and you have a complete meal.

After we feasted on the chicken thighs, I remembered a menu item from a restaurant I used to work in, one of my dad's favorites. The original recipe was fried chicken and shrimp sauteed in a spicy-sweet sauce over a pile of butter-cream pasta. Sounds delicious right? Of course it does, but we can all hear our arteries clogging and can only imagine how much extra we would have to work out just seriously considering eating it for dinner.

Let's not go there, let's have an alternative.

Kickin' Shrimp and Pasta:
Serves 2

1 batch of Sweet and Spicy marinade
1/2 pound large shrimp, peeled and deveined
2-3 cups whole wheat penne pasta
1/4 cup Parmesan cheese, shredded, plus more for garnish if desired
1/4 cup plain non-fat yogurt or Greek yogurt
1/4 cup skim milk
1 teaspoon minced garlic

Toss shrimp with half of the marinade, cover and refrigerate for at least 20 minutes. Meanwhile, cook pasta according to directions.

Heat saute pan over medium heat and add the remaining marinade. Scoop the shrimp out of the marinade and add to the pan, discard the first half of the marinade. Cook until the shrimp are done, they should be curled and opaque.

Drain the pasta and toss with Parmesan cheese, stirring until cheese begins to melt. Stir in yogurt, milk and garlic and continue stirring until the cheese has melted. Serve the shrimp over the pasta with plenty of both sauces.

Enjoy the salty-sweet-spicy goodness!

A New Year

How was your first week of 2012?
Did you make any resolutions for weight loss, healthy eating or exercise? How is that going?

Do you need to take a lap around the block? Go ahead, I'll wait.



Are you back?

Now, let's get real. I cannot imagine there is any one of us that would not benefit from better food and more movement. Sometimes we get so excited at the prospect of a new year that we set unattainable goals. Let's not set ourselves up for failure.

Let's set real, sustainable goals for a healthier and happier 2012.
Let's get moving and eating well.

If you are in Wichita, check out Firefly Yoga. Nickki has a great deal for a 30-day challenge this month. She can help you get moving at a great price with instructors that will challenge you at every level. You will sweat more than you ever dreamed and love every minute. Don't forget a towel and a bottle of water!

However you choose, get moving. Walk around the block before dinner and get to know your neighbors. Park as far away from the front door at work as possible. Small changes can reap great benefits. Remember that something will always be better than nothing.

Now that we're moving, let's talk food. I challenge you to write down everything you eat for at least one week. Take an honest look at your journal and see what kind of changes you can make. There are so many resources for good eating. My two favorites are Myfitnesspal and Joy Bauer.

Myfitnesspal can help you track your food and exercise to keep focused on your goal. You can get with your friends to share your progress and even scan barcodes for nutritional information. Download the app to track everything from your phone. Joy always has great recipes and ideas for good, wholesome, real food. I love how practical she is.

Here are your take home prizes:

Spinach Pesto Pasta with Grilled Chicken

Whole wheat spaghetti goes a long way to keeping you full along with protein from the chicken. The packaging on the spinach doesn't say "super food" for nothing.

Serves 2

1/2 pound whole wheat spaghetti
2 chicken breasts or cutlets
3 cups fresh spinach
1/4 cup olive oil
1/4 cup parmesan cheese
1 heaping teaspoon minced garlic
1/2 teaspoon salt
freshly ground pepper
1 cup fresh or frozen peas

Cook spaghetti according to the directions on the package. Meanwhile, heat a cast iron skillet over medium-high. Season the chicken with salt and pepper on both sides. Grill the chicken until cooked thoroughly, 4-5 minutes per side.

In a food processor or blender, add the spinach, oil, cheese, garlic, salt and pepper. Blend until the spinach has all been chopped and a nice pesto has been formed.

Just before the pasta is done, add the peas to the pot and finish cooking. Reserve 1/2 cup of the pasta water and drain. Return the pasta and peas to the pot and stir in the pesto. Add enough of the reserved pasta water until all of the pasta is covered with sauce.

Slice the chicken and serve over pasta. Enjoy!

Oven Roasted Sweet Potato Fries
With dill!

I don't think I could tell you how much I love sweet potato fries. Not only are sweet potatoes delicious and good for you, but we can enjoy them without taking a dive in the fryer. Dill adds a great, fresh taste. This recipes multiplies easily, about 1 medium sweet potato per person

Serves 2

2 medium sweet potatoes, scrubbed and dried
2 tablespoons olive oil (or just enough to coat the potatoes)
1/2 teaspoon salt
freshly ground pepper
2-3 sprigs fresh dill, chopped (optional)

Heat oven to 450 degrees. Place your baking sheet in the oven while it heats.

Slice the potatoes into 1/4-1/2" pieces. Toss with olive oil, salt and pepper.

Spread the fries evenly on the baking pan and bake until crispy, about 20-25 minutes, turning once. Toss fries with dill while they cool in the pan for a few minutes before serving.

Now get going!

Simple Christmas

Sometimes, by the time we get to our Christmas dinner, we have indulged in so many tasty things that all we need is a simple dinner. Here are a few ideas to keep your Christmas dinner simple but also special.

Side Dishes:
Roasted Rosemary Potatoes
Serves 8+

These are the easiest potatoes, much less work than mashed potatoes with the same garlicky taste. Since they don't take much time in the oven, these can roast while your ham or turkey is resting.

3 pounds red potatoes
1/4-1/2 cup olive oil
1 teaspoon salt
1 teaspoon minced garlic
1 tablespoon rosemary

Wash the potatoes and cut into 2 inch pieces. Toss with remaining ingredients. Spread the potatoes out onto a baking sheet or roasting pan in a single layer. Roast at 400 degrees 20-30 minutes until they are tender and well browned.

Lighter Green Bean Casserole:

Serves 8+

Green bean casserole has been a favorite in our family for years. Here we can all enjoy a great green bean casserole without the heaviness of cream of mushroom soup.

1 tablespoon olive or vegetable oil
1/2 pound mushrooms or onions
1 teaspoon salt
2 cups chicken or vegetable stock
3/4 cup plain Greek or thick yogurt
1+ teaspoon ground black pepper
2 pounds long green beans, defrosted

In a dutch oven or saute pan, heat the oil over medium heat. Wash and slice the mushrooms or slice the onions. Saute mushrooms or onions over medium heat, adding the vegetable stock 1/2 cup at a time to deglaze the pan.

This will take just a bit of your time, about 20-30 minutes, but is worth it. Don't stray too far from the stove, but you can double your duty by cleaning up the rest of the mess you've likely made in the kitchen -- if you're anything like me -- while your onions or mushrooms do their thing.

When you've added all of the stock, remove from heat and stir in yogurt and pepper. Toss with green beans. Bake at 400 degrees for 25-35 minutes, until hot and bubbly.

Whew! Those are some steamy beans! If you must have fried onions on top, try tossing sliced onions with a bit of vegetable oil and flour and oven frying instead of the canned version. 

The Main Stuff:

Brown Sugar and Honey Glazed Ham

There are a lot of smoked hams out there with a package of gooey glaze with a long list of ingredients that are difficult to pronounce. Try this four-ingredient glaze to give your ham a sweet flavor. 

1/2 cup brown sugar

1/2 cup honey

1/4 cup olive or vegetable oil

pinch of salt

Stir all of the ingredients together in a small bowl. Go easy on the salt, just enough to bring out the flavors as the ham is surely salty enough. 

You can glaze the ham early in the cooking process or just in the last 30 minutes. 

Sweet, Sweet Dessert:

Dipped pretzels are probably my favorite Christmas dessert. Sweet and salty are such a great combo and just a handful makes a cup of coffee that much more delicious. 

For an extra touch, add about a 1/2 teaspoon of peppermint extract to the melted chocolate before dipping the pretzels. Easy and without the mess of crushed peppermints (though delicious!), peppermint extract gives dipped pretzels a fresh taste. 

Enjoy!

Applesauce Crumble Coffee Cake

Mom and I love coffee cake. Love it!
We love it so much I knew I had to find a way to make it easier on our waistlines. Whole wheat flour, oatmeal, and applesauce go a long way toward more fiber and less butter and shortening.

This coffee cake makes a small enough batch for a gift and can easily be doubled to share with visiting family. Make it the night before for an easy Sunday morning breakfast.

Let's go!

Whisk together the flour, oatmeal, wheat germ, salt, baking powder and 2 tablespoons sugar

With a mixer, combine one cup of the dry ingredients with shortening until crumbly. Reserve 1/2 cup of the crumb mixture and set aside. 

Combine crumb mixture, remaining dry ingredients and applesauce. 

Whisk together milk, egg and vanilla. Mix into the batter. 

Pour batter into a greased 8x6 or loaf pan. 

Combine remaining tablespoon sugar and cinnamon with reserved crumb mixture. 

Pour melted butter over batter and top with crumb mixture. 

Bake at 350 degrees for 30 minutes, or until a toothpick comes out clean. Let the cake cool for a few minutes while your coffee brews. 

Applesauce Crumble Coffee Cake:
Serves 4


1/2 cup whole wheat flour
1/2 cup oatmeal, ground
1 tablespoon wheat germ (optional)
1/2 teaspoon salt
1 tablespoon baking powder
2 tablespoons sugar
1/3 cup vegetable shortening
1/2 cup natural or sugar free applesauce
1/2 cup skim milk
1 egg
1/2 teaspoon vanilla
1 teaspoon cinnamon
2 tablespoons butter, melted

Whisk together the flour, oatmeal, wheat germ, salt, baking powder and 2 tablespoons sugar. Use a coffee grinder, blender or food processor to grind the oatmeal into a flour.

With a mixer, combine one cup of the dry ingredients with shortening until crumbly. Reserve 1/2 cup of the crumb mixture and set aside. 

Combine crumb mixture, remaining dry ingredients and applesauce. Whisk together milk, egg and vanilla. Mix into the batter. Pour batter into a greased 8x6 or loaf pan. 

Combine remaining tablespoon sugar and cinnamon with reserved crumb mixture. Pour melted butter over batter and top with crumb mixture. 

Bake at 350 degrees for 30 minutes, or until a toothpick comes out clean. Let the cake cool for a few minutes while your coffee brews. 

Spicy Shrimp and Broccoli Pasta

The theme in our house lately has been to eat spicy to stay warm. Our beloved Sriracha hasn't strayed far from the stove and we've chugged our weight in milk. So far, we've had success.

Are you ready for some heat? Here we go:

Get the pasta water started and cook to al dente. Heat the olive oil in a dutch oven or large saute pan. 

Give the baby broccoli a rough chop. Add garlic to dutch oven and cook until fragrant, just about a minute. Toss in the broccoli and saute until bright green. 

Add shrimp and saute until they just begin to turn pink.

Squirt in your Sriracha. A little goes a long way.

Getting steamy in there! Add reserved 1/2 cup pasta water, parmesan and feta. Give it a stir and watch it get melty and delicious. 

Fold in the pasta.

Pour a glass of milk. Top with another sprinkle of parmesan and enjoy!

Spicy Shrimp and Broccoli Pasta

Serves 4

3 cups wheel pasta, or pasta of your choice

1 tablespoon olive oil

1 tablespoon garlic

1 pound baby broccoli

1/2 pound (or more!) shrimp

1-2 teaspoons Sriracha, for more or less spice

1/2 cup reserved pasta water

1/4 cup parmesan, plus more for garnish

1/3 cup feta, crumbled

Cook pasta according to directions. 

Heat the olive oil in a dutch oven or large saute pan. Roughly chip the baby broccoli. 

Add garlic to dutch oven and cook until fragrant, just about a minute. Toss in the broccoli and saute until bright green. 

Add shrimp and saute until they just begin to turn pink. Stir in Sriracha.

Add reserved 1/2 cup pasta water, parmesan and feta. Stir and cook until melted. Fold in the pasta.

Top with another sprinkle of parmesan and enjoy!

Dreamy Creamy Chicken and Rice

The weather is slowly getting colder, but I'm not waiting for a real chill before I dive into comfort food. I have always loved a chicken and rice casserole. Here is a way to enjoy chicken and rice without gloopy cream-of-something soups and an hour or more of bake time.

The yogurt is a great alternative to the canned soup, adding a creamy texture to the sauce without the extra calories. The sauce is just thin enough for the rice to soak up.

Cook rice in a rice cooker or on the stovetop according to directions. 

Heat oil in a saute pan and add onions with a pinch of salt. Cook until the onions begin to sweat, just a few minutes. Add the chicken and cook until browned. 

Whisk together the chicken stock and yogurt.

Roughly chop the spinach.

Whisk the spinach, garlic, and basil into yogurt mixture.

When the chicken has browned, remove from pan and set aside. Turn heat down to medium-low and add yogurt mixture to pan. 

Shred or slice the chicken and add back to pan. Cook until just heated through and the spinach begins to wilt. 

Serve over rice and enjoy.

Dreamy Creamy Chicken and Rice
Serves 2

2/3 cup brown rice
1 teaspoon olive oil
1 small onion
salt and pepper
2 chicken breasts or thighs
1 1/2 cups low-sodium chicken stock
2/3 cup low fat plain or Greek yogurt
2 cups fresh spinach
1 teaspoon minced garlic
1 teaspoon dried basil

Cook rice in a rice cooker or on the stovetop according to directions. 

Heat oil over medium in a saute pan and add onions with a pinch of salt. Cook until the onions begin to sweat, just a few minutes. Add the chicken and cook until browned. 

Meanwhile, in a medium bowl, whisk together the chicken stock and yogurt until smooth. 

Roughly chop the spinach. Whisk the spinach, garlic, and basil into yogurt mixture. Salt and pepper to taste. 

When the chicken has browned, remove from pan and set aside. Turn heat down to medium-low and add yogurt mixture to pan. 

Shred or slice the chicken and add back to pan. Cook until just heated through and the spinach begins to wilt. Keep the heat low to keep the yogurt from curdling. 

Serve over rice and enjoy.