How to Order a Healthy(er) Pizza

Today, we started things off by heading up to the Breckenridge Nordic Center to go snowshoeing.  Kelley and I had been two years ago and loved the sites and peaceful surrounding of tall Evergreens covered in blankets of snow.  We tried cross-country skiing last year (when I had MRSA) and decided it wasn't for us.  Maybe with actual training, but snowshoeing works for us.

What a great couple!

This time we went with Steve and Kathy to snowshoe on the fresh snow covered trails surrounded by blistering wind.  After Steve and Kathy turned around, Kelley and I trekked on until we wore ourselves out.  It ended up taking us two hours total by the time we returned; this was approximately four miles.  It sounds slow, but anyone who has snowshoed before understands how several feet of snow can slow you down.

Our winter view of Breck.

Me attempting to do a snowshoe handstand, and....

....me 1 second after handstand attempt.

After our journey, Kelley had pizza from Giampietro Pizzeria on the mind and I couldn't argue.  Last year we went there and finished a big 16 inch pizza between the two of us.  This year was no different; another pizza met it's maker orderer by the way of our stomachs.

This is pretty unusual since any frequent reader of my posts or if you just know me, knows that I despise eating at places where I can't control how my food is prepared.  Luckily, Giampietro's was accommodating to our requests on how we wanted our pizza.

First off, New York style is the thin crust pizza and will save several hundred calories compared to a deep dish Chicago style pizza.  Plus, most pizzas are just dough with white flour and Chicago's extra dough hides the wonderful flavors of the sauce and toppings.  For our thin crust (I asked for whole wheat but is wasn't an option here) we ordered sliced garlic cloves and extra sauce for our topping choices.  In addition, we asked for very Very little cheese and a well done crust.

Here is the end result....delicious! We each had four of the eight slices and loved each garlicky bite. I admit, I removed some of the little cheese we got just because I wasn't a fan of it.

Kelley couldn't wait for me to take a picture..... 

If you are faced with having to go out or take out pizza, here are several ideas to help make it a little better for you without sacrificing taste.

Poor pizza never saw it coming....

- Ask for little or no cheese; make sure you let it be known you do not want a lot.

- Order extra sauce; this is healthier than being covered in cheese and still tastes great; make sure you request the basic tomato sauce and nothing creamy and white

- Order thin crust; you can save approximately 100 calories per slice when ordering thin crust over deep dish and 60 calories over "hand-tossed"

- Avoid processed meats or meat altogether; pepperoni, sausage, hamburger, etc all have a high fat percentage, opt for Canadian bacon or grilled chicken if you need to have meat.

- Pile on the veggies; any produce topping offered is a great way to boost nutrition on your pie.  After roasting in a pizza oven, most veggies will have their natural sugars caramelize and add loads of healthy flavor

- Ask for the pizza well-done if you like it crispy; most places will have no problem with this

- If you can, ask how the dough is made and request whole wheat whenever available; some places

might just order their dough which could mean a lot of additives and hydrogenated oils

- Add fruit for flavor; I only know of pineapple as a common topping, but I love having pineapple with Canadian bacon, tomato sauce, and no cheese

- Skip the dip; dipping sauces offered along with some pizzas don't offer much in nutrition and usually aren't needed.  A standard garlic dipping cup a Domino's is 200 calories and a ranch cup is 250 calories.  If needed, Tabasco sauces add extra flavor with little to no added calories.

If you are making pizza at home, try a crust less pizza by using the pizza sauce, a little cheese, and other toppings to put on top of a salad or a healthy tortilla.  Beware, most tortillas at the grocery store have shortening or hydrogentated oils in the ingredients.  The best tortilla is a corn tortilla as it should only contain ground corn (corn flour), water, lime, and salt.  Make it a Mexican pizza!

Tasty Mexican Pizza idea!

Do you have any unique ways to order pizza or any other menu item to make it healthier?

Quick and Healthy Cakes for Dinner

No, not the fluffy sweet versions; I’m talking about mini tuna (or salmon, crab, chicken, beans, etc.) cakes you can customize to your liking. Do you like crab cakes? I love crab, but if you haven’t noticed, crab can be pretty expensive and canned tuna or salmon works just as fine for lower a cost. Plus the crab cakes at restaurants are usually cooked in too much butter/oil and white breadcrumbs….no thanks.

I was inspired to make my own version after reading about a salmon cake recipe in Runner’s World Magazine. The versatility of the ingredients makes the cakes easy to accommodate multiple tastes (i.e. spouse, kids, etc.). Along with the versatility, the ingredients are commons staples most of us have around the kitchen already.

Here is what I used to make one of our work lunches for the week; this will serve about 4 people as long as there are sides:

Ingredients

- 2 (5oz) Cans of No Salt Added Tuna; use crab, chicken, mashed beans, etc if you don’t have the tuna

- About 8oz of your favorite salsa; the amount varies, just eyeball it and add more towards the end if needed

- 1/2 cup frozen spinach or collard greens; thawed and drained of excess water

- 2 tablespoons brown mustard

- 1 whole egg or 2 egg whites

- 1/2 to 3/4 cup rolled oats

- 2 teaspoons cumin

- Ground black pepper to taste; no need for salt as there should be enough in the salsa and mustard

- 1/2 teaspoon cayenne; I use more (sorry, Kelley), just adjust as you would like

- 1 tablespoon dried cilantro

Directions

- Pre-heat oven to 375 degrees.

- Add all ingredients in a bowl and mix to incorporate well. Scoop the mix into a lightly oiled 12 cup muffin pan (I used 9 of the 12 cups) and bake in the pre-heated oven for 20 minutes.

 

- Remove from oven (should have a nice brown crust on top) and let cool in pan for 5 to 10 minutes.

- Top each cake with extra salsa and a sprinkle of smoked paprika. Serve with a big side of steamed veggies and, if desired, your grain of choice.

 

Using oats provides a lot more nutrition than the usual breadcrumbs you see in most recipes, and salsa makes for adding a quick mix of tomatoes, peppers, and onions. If you have more time, add fresh cut bell peppers and sauté some onions and garlic before adding to your mixture. If you don’t use salsa, adding a little extra salt will help with flavor…just not too much!

1 Work Lunch Ready to Go!

These are a great weeknight meal idea for something different. Just make extras and bring to work for lunch the next day…perfect! And, as I mentioned before, there is no set recipe for this. I used ingredients representative of Spanish food, but I think next time will be something Greek themed. Instead of salsa and brown mustard, I think Dijon mustard, white wine vinegar, and dill would make for a totally different, yet still tasty….errr cake.

Do you have a good idea for ingredients to make your own mini cake? Please post to comments on your version if you feel like sharing.

Meatless Monday….Mexican Style

Do you have a day in the week where you omit meat from your meals? A popular day seems to be Monday as it just rolls off the tongue seamlessly; although there are other days I don’t eat meat, I practice “Meatless Monday” just like many others. As an example of this popular day to leave meat off your plate, here’s a popular weekly blog from Foodista that specifically posts on Meatless Monday.


I have been craving Mexican cuisine lately, so today is Meatless Monday with Mexican flair. Being Monday where no one is happy about the end of the weekend and beginning of a work week, it’s good to keep meal prep nice and simple. Simple is not the same as a convenient drive-thru window at a nearby fast food chain, a little prep in your own kitchen is needed. But, this can be fun and done in less than 30 minutes.

Here’s what you’ll need:
- 1 can of fat-free refried pinto or black beans; check the ingredients to make sure there are no hydrogenated oils or words you can’t pronounce
- Reduced fat (part-skim) mozzarella cheese or cheese sticks
- Dried cilantro
- 16oz Jar of your favorite salsa
- 6 inch Corn tortillas; I prefer the Food For Life sprouted whole grain tortillas
- Garlic, Cumin, and Onion Powder
- Cayenne; of course!!
- Shredded lettuce

* Optional – instead of sour cream, use fat-free plain yogurt as a healthy substitute

With these ingredients you can make several things; tostadas, chips and dip, and bean burritos.
Bean Tostada
Mix the can of refried beans with your jar of salsa, cilantro, garlic, cumin, onion, and cayenne powder. Cut or shred the cheese to your liking. Spread the bean mixture on top of a corn tortilla and sprinkle about 1/2 or 1 ounce of cheese on top; toast in a toaster over or conventional oven at 375 degrees until the edges start to turn brown and crispy. Remove from oven, let cool, add shredded lettuce and a dollop of plain yogurt if desired, and eat!

Chips and Dip

Mix the beans and other ingredients like you did for tostadas, then mix in 6 ounces shredded cheese. Microwave for 30 seconds, stir, microwave 30 more seconds, stir; continue until the cheese is melted and well incorporated in the mix. Cut the corn tortillas into 6 or 8 wedges, sprinkle with a little salt, and bake in a 350 degree pre-heated oven until lightly browned (about 5 – 8 minutes). Now you have homemade chips and dip. Mix the plain yogurt in the dip if you would like, it adds a cool and tangy taste that’s pleasing to the palate.

Bean Burritos

With the same bean mixture as the other two quick-fix recipes, fill the middle of a corn tortilla with about 2 heaping spoonfuls and a half ounce of cheese. Wrap in paper towel and microwave for 30 – 40 seconds; enjoy!  Since these are smaller, you will probably want more than one.  They are more like flautas, only not fried and much better in my opinion.

For reference – an ounce of cheese is similar to four dice; if shredded, about a 1/4 cup.

The combination of beans and a whole grain like corn provides all essential amino acids to make a complete protein, so you will not miss the meat today. Treat your friends, family, and self to one or all of these easy Meatless Mexican meals this Monday and relax…..Monday is almost over!

What Can Make Burgers, Brownies, and Bean Dip?

Refried Beans! For the sake of convenience I buy the canned, fat free version, but you can make your own too. Just cook your favorite bean (they don’t have to be pinto) with some spices and mash with a fork or potato masher. Most restaurants serve refried beans made with lard or oil, but beans don’t need fat for flavor. Save the unwanted calories for healthier ingredients and opt for fat free.

You can find canned refried beans in both pinto and black bean varieties in most stores. I usually have one of each in the pantry to just change things up as needed. The convenience of the can is always nice for the working population. Be cautious of the high sodium content in canned foods, though, that’s one bad thing about the cans. Right after opening the can, I will put it under slow-running water and drain as much as possible a few times; every little bit helps! Here are a few of my favorite uses for mashed beans.


Bean Patties

Ingredients


1 (14 - 16oz) Can of Refried beans – Pinto or Black will do
1/2 Cup Rolled Oats or Whole Wheat Bread Crumbs
1 Egg and 2 Egg Whites
Salt, pepper, cayenne, onion powder, cilantro, cumin powder, and garlic powder to taste – I just dash some of each one until it seems like a good amount
1 Jalapeno – seeded and diced (Optional)
Chopped Chives

In a large bowl, mix all ingredients until well combined. Spray a non-stick pan with cooking oil and set to medium-high heat. Take a large spoonful of the bean mixture and set on the pan; lightly mash down to and shape to resemble a burger patty. Cook until lightly brown (about 3-4 minutes) and flip over to cook the other side. Once lightly browned on both sides, remove patty and place on a paper towel-lined plate; repeat for remaining mixture.

Use the patty to make a veggie burger (way better than the frozen store varieties) with all the toppings you would put on a beef burger. My favorite way to enjoy is to skip the bread and top with brown mustard, salsa, and a dollop of plain, non-fat yogurt; sometimes I'll add a little guacamole too....YUM! You can also slice and wrap it in a tortilla with your desired toppings for scrumptious bean burrito. Add a little low-fat cheddar or part-skim mozzarella for extra flavor.

Personal Mexican Pizza

Ingredients


1 (14 - 16oz) Can of Refried beans
Corn Tortillas
Low-fat Cheddar or Mozzarella, Shredded
Chopped tomatoes and lettuce
Cayenne, Cumin, and Onion Powder, sprinkle some of each to taste
Cilantro, fresh or dried
Salsa and Non-fat, Plain Yogurt for topping

Depending on how many pizzas you want to make will determine the amount of tortillas and refried beans needed. Pre-heat oven or toaster oven to 350 degrees. Mix the beans with desired amount of cilantro and spices and spread a generous amount over corn tortilla. Sprinkle shredded cheese, tomatoes, and lettuce as desired and place in oven for 8 – 12 minutes. If the tortilla starts to darken around the edges earlier, remove it. Now you have an easy personal pizza, just keep making more as needed. Top with salsa and yogurt.

Refried Bean Brownies

Ingredients


1 (15.5 ounce) can refried black or pinto beans
1 egg and 3 egg whites
1 Tablespoon Canola Oil
1/4 cup cocoa powder
1/4 tsp salt
1 teaspoon vanilla extract
1 ½ tsp liquid Stevia or 9 tsp granulated Stevia
1/2 cup applesauce
1 teaspoon instant coffee (optional)
1/2 cup dark chocolate chips (optional)

Preheat oven to 350 degrees F (175 degrees C). Lightly grease an 8x8 square baking dish or just line with parchment paper. Combine the all ingredients in a blender or processor and blend until smooth; pour the mixture into the prepared baking dish. If using, sprinkle the chocolate chips over the top of the mixture. Bake in the preheated oven until the edges start to pull away from the sides of the pan, about 30 minutes.

These are a great high protein treat you don’t have to feel guilty about eating. Try your own variations with pumpkin puree or yogurt in place of applesauce for new and interesting flavors.

For something really quick that requires no cooking, just open a can of refried beans, empty into a bowl, add your favorite dip ingredients and you have a quick dip in less than 5 minutes. Common add-ins for me include cayenne (go figure), cumin, garlic powder, onion powder, cilantro, Dijon mustard, salsa, non-fat plain yogurt (just like sour cream with less calories and more protein), and even mashed avocado. There are many ways to spruce up the plain beans, but I can eat them without anything added as well.

Still looking for other uses? Add some to soups, stews, sauces, or chilis as a tasty and nutritious thickener. Make Mexican lasagna using corn tortillas as the “noodle” layers and beans as the filling. You can even mix with rice and use as a stuffing for bell peppers to treat a delight friends and family.

Beans are a great addition to any diet as supply quality carbohydrates, protein, fiber, little or no fat, and many nutrients. I hope you’ve been inspired to try one or all of these uses for refried beans; your taste buds will thank you. How do you like to enjoy beans? Whether in their whole form, mashed, or pureed, post your favorites to the comments section, I’d love to try something new!