Beware of the creeping-calorie trend among time-tested recipes.  In the cookbook "The Joy of Cooking" the average calories per serving has increased nearly 40% since the 1936 edition.  Food scientists at Cornell University analyzed the 18 recipes that have appeared in each edition of "The Joy of Cooking".  The cookbook is updated every 10 years since its first edition in 1936. 

The same dishes appear in each edition like macaroni and cheese, chicken a la king, brownies and apple pie but the ingredients are richer and the portion sizes are bigger which has inflated the calorie count of the recipes. 

I own a lot of cookbooks.  I enjoy cooking, but now a days, I won't buy a cookbook that doesn't have the nutritional facts for each recipe. 

There are always ways to lighten a recipe.  Use low fat yogurt instead of cream, use low fat milk when it calls for milk.  Use half whole wheat half white flour when it calls for white flour.  You don't always have to add as much sugar.  Of course you may not want to try out your variation on a night you are having guests for dinner.  Just in case it doesn't taste like you thought it would. 

Be aware of the portion sizes too.  If a recipe says it makes 12 brownies, you usually can get 18-24 brownies out of it. 

 Ingredients

• 2  teaspoons  olive oil
• 1/3  cup  chopped Vidalia onion
• 2  cups  sliced mushrooms
• 4  cups  packed baby spinach leaves or torn Swiss chard
• 2  large eggs
• 4  large egg whites
• 1/2  cup  shredded smoked Gouda cheese, divided
• 1/4  teaspoon  salt
• 1/4  teaspoon  pepper
• Cooking spray

Preparation
Prep:  5 minutes;  Cook:  37 minutes;   4 servings

 

1. Preheat oven to 350°.
2. Heat olive oil in a large nonstick skillet over medium-high heat. Add onion; cook 2 minutes. Add mushrooms; cook, stirring frequently, 4 minutes or until the mushrooms are tender. Add spinach; cover and cook 1 minute or just until spinach is wilted.

3. In a medium bowl, combine eggs, egg whites, 1/4 cup cheese, salt, and pepper; mix well. Add spinach mixture; mix well. Pour mixture into an 8-inch round cake pan coated with cooking spray. Sprinkle remaining 1/4 cup cheese over the frittata.

4. Bake 30 minutes or until eggs are set in center and cheese has melted. Cut into 4 wedges.

Nutritional Information per Serving
Calories:158;  Fat:10g (sat 4g,mono 4g,poly 1g);
Cholesterol:125mg;  Protein:13g;  Carbohydrate:6g;  Fiber:2g;  Iron:2mg;  Sodium:339mg;  Calcium:155mg

Yoga helps you: 

 

This yoga class is especially designed for teens to help with the stress of being a teen in today's world. Class is on Thursday afternoons from 4:00 - 5:00pm.  The next 5 week session starts March 25.  Click here to register

Fitting Fitness In™ is excited to offer a fun, movement-based exercise program to kids ages 8-14yrs. 

The exercises will be simple and fun and vary from class to class. Each session includes working on:

 

The kids will benefit from Holly's Helpful Hints on nutrition and guidance on healthy eating habits. The Exercise Boot Camp meets Tuesdays & Thursdays 5pm - 6pm.  This 6 week program starts March 23. 

 

Kids' Weight Loss Camp
Emerson Hospital asked us to develop and run for them a summer Weight Loss Camp for Kids.  This one-week weight loss camp is for children and adolescents, ages 8-14 yrs.

 

It will include everything we do in our Kids Boot Camp for Weight Loss, as well as, fun group games, playing  Nintendo Wii games together and making healthy snacks.

 

July 12 - 16    9:00 -11:30am

August 2 - 6   9:00 - 11:30am