S o p h i e's S w e e t i e s

Deviled eggs usually live up to their name, but these little devils come adorned with a halo and wings. Replacing more than half the mayo of typical deviled eggs with garbanzo beans makes them a little less sinful and absolutely perfect for a holiday party!

Ingredients:
1 dozen eggs
1/2 C rinsed and drained garbanzo beans
2 T finely chopped red onion
2 T mayonnaise (I used Nayonnaise)
2 T lemon juice
1 T dijon mustard
1/2 t fine sea salt
2 T finely chopped fresh parsley
2 T chopped pickles
paprika for garnish

Put eggs into a medium pot, cover by 1 inch with water and bring to a boil over medium-high heat. Cover and set aside off heat for 12 minutes. Transfer eggs to a large bowl of ice water and set aside until chilled, about 5 minutes. Drain well, peel and halve eggs. Transfer whites to a platter and yolks to a large bowl. Add 1/2 cup garbanzo beans, onion, pickle, mayonnaise, lemon juice, mustard, salt and 2 tablespoons warm water to yolks and combine in a food processor (or mash with a fork). Spoon or pipe some of the yolk mixture into each egg-white half, garnish each with paprika, and serve.

Per half: 60 calories (35 from fat), 3.5g total fat, 1g saturated fat, 95mg cholesterol, 110mg sodium, 3g total carbohydrate (1g dietary fiber, 0g sugar), 4g protein

Oatmeal is one of the most versatile ingredients out there. You can eat it plain, replace breadcrumbs in meatballs, it even does wonders as a face mask! I created this scrumptious oatmeal pie to further expand oatmeal's use. You might already have these ingredients in your pantry, so why not try it this morning?!

What you'll need:
1.5 C almond milk (I used Silk's Pure Almond unsweetened)
2 C dry old fashioned oatmeal
1 t. cinnamon
pinch of salt
1/4 C sweetener of choice
2 T flax "eggs" **see note** (or 2 eggs)
4 oz. unsweetened apple sauce
1/2 t. vanilla extract
1/2 t. baking powder
1/4 t. baking soda
1 C blueberries (or fruit of your choosing)

**To make flax "eggs", combine 2 T ground flax into 6 T water in a bowl. Microwave for about 1 minute, or until mixture becomes thick.

Heat oven to 350 degrees.
Combine oatmeal, cinnamon, salt, baking powder and baking soda. Separately, combine almond milk, flax eggs, applesauce, extract and sweetener. Add dry ingredients into the wet ingredients, and mix well. Stir in blueberries. Pour into a round baking dish, and bake for ~40 minutes. Once it's cooked, let the pie cool to set. Slice into 8 portions, and have yourself a lovely breakfast!

I'm slowly recovering from what I call "fat-a-phobia". I've steered clear of fats only to overdo it later on carbs. Healthy fats are crucial for one's well-being. Our skin, our brain even our mood beg for fat as nourishment. I get most of my fats from foods like avocados, hummus and salmon, but I decided to add a homemade fruit and seed roll to up the dose.

This heart-healthy stack reminds me of a Lara Bar, but potentially even healthier and tastier? I'll let you be the judge ; )

Ingredients:
1/4 C Better'n Peanut Butter (or your favorite nut butter)
180 g fresh pitted dates (about 12-15 medium sized dates)
1/2 C chia seeds
1/2 C ground flaxseed mill
4 scoops protein powder (I used Optimum Nutrition's Vanilla Ice Cream flavor)
1/4 C carob powder
1-2 T water

Combine chia seeds, flaxseed mill and protein powder in a bowl. Mix well. Combine those ingredients with the PB and dates in a food processor. Add water as needed. The mixture should stick together and form a ball. At this point you can add in extras - dried fruit, chocolate chips, nuts, dried coconut, lemon peel, etc. Place mixture in the freezer for about 10-15 minutes so that it becomes pliable and not so sticky. Then, form 16 balls out of the mixture. Place the carob powder in a bowl, and then roll the balls in the carob powder so they're completely coated. Serve immediately or store in an air tight container. These should last in the fridge for about a month. I hope you like 'em!

Yield: 16 sweet rolls
Cals: 124 g, Carbs: 20g, Fat: 4 g (1 g polyunsaturated), Protein: 6 g, Sugar: 13g, Sodium: 28 g, Fiber: 5g

Are you there FitSugies? It's me, Sophie! I've been so busy at school this summer that I've gotten stuck in a rut by making the same (but still delicious) meals time and time again. But have no fear, the cooking bug has struck again! If you are a lentils fan like me, you might just fall in love with this next recipe. Lentils are my feel good healthy comfort food that I can't seem to get enough of. This might just be my go-to dish for the next (and final!!!) semester at school.

Disclaimer: Don't be intimidated by the lengthy list of ingredients. This really takes no time at all to make.

Ingredients:
2 C dahl (dry red lentils)
2 T Thai red or green curry paste
4-6 C water (depending on whether you like lentils thick or soupy)
1 T curry powder
1 large white onion (chopped)
3 cloves garlic (minced)
1 t ground cumin
1 t chili powder
1 t fresh ginger root (minced)
1 t tumeric
4 C spinach (chopped)
1/2 C garbanzo beans
1 t salt
1 t sugar
1/4 C tomato paste (dissolved in 1 C water)
4 C cauliflower (steamed and then chopped)
1 (5-6 oz.) container plain non-fat Greek yogurt
chopped cilantro and/or lemon wedges for garnish

1. Wash the lentils in cold water until the water runs clear (this is very important!!!), then put the lentils in a pot with water to cover and simmer covered until lentils tender (add more water if necessary).
2. While the lentils are cooking: In a LARGE skillet or saucepan, caramelize the onions in Pam or in about 1/2 t extra virgin olive oil.
3. While the onions are cooking, combine the curry paste, curry powder, turmeric, cumin, chili powder, salt, Splenda (or sugar), garlic, and ginger in a mixing bowl. Mix well. When the onions are cooked, add the curry mixture to the onions and cook over a high heat stirring constantly for 1 to 2 minutes. Add the steamed cauliflower, garbanzo beans and spinach, and allow the mixture to meld. This is a great time to add chicken, shrimp, or tempeh to the mix.
4. Stir in the dissolved tomato paste and reduce the heat. Let the curry base simmer on low until the lentils are ready.
5. When the lentils are tender drain them briefly (they should have absorbed most of the water but you don't want the curry to be too sloppy). Mix the curry base into the lentils and stir in the yogurt. To serve, top the lentils with chopped cilantro and a lemon wedge. This is delicious paired with brown basmati rice or quinoa. Enjoy!

Yield: 6 (large) servings
Stats per serving: 196 cals, 41 g carbs, 1 g fat, 16 g protein, 6 g sugar

Lighter turkey burgers? Is that an oxymoron? Believe it or not, store bought turkey burgers are not always as lean as they appear. This recipe, however, leaves out all the mystery ingredients and uses only the basics to make a delicious and satisfying turkey burger.

1 lb. lean or extra lean ground turkey
1/4 C egg whites
1/4 C old-fashioned oatmeal, first ground in the food processor
1/4 t garlic powder
1/4 t Mrs. Dash, original

To make a Mediterranean burger simply add:
1 C chopped spinach
1/4 C feta cheese

Combine all ingredients and form into 4 patties. Grill to your liking :) Serve in a Flat Out light sandwich wrap and top with sliced tomatoes, basil, or this lightened up tzatziki sauce:

Top your Mediterranean burger with sliced tomatoes, basil, and this lightened up tzatziki sauce:
1 C fat free Fage yogurt
1/2 small cucumber
1 garlic clove
1 T chopped fresh mint
1 t dry dill weed
1 T white vinegar
a pinch of salt

Combine all ingredients in a food processor, chill and serve. Feels like summertime!

If you're like me and eat a salad just about every day, this post is for you. Inspired by a recipe on the side of the Nayonaise jar, this rich, creamy and delicious dressing will have you eating more salads than you already do!

Ingredients:
1/4 C Nasoya fat free Nayonaise
1 T fat free Greek yogurt
Eating Right roasted garlic hummus
1/4 t. garlic powder
1/8 t. black pepper
1 t. dry dill weed
2 T water

Combine all ingredients and chill until serving. Yields 8 tablespoons.

Per serving (2 T):
20 calories
3 g carbs
.25 g fat
2 g protein
1 g calcium

Or try this variation to make a creamy Italian dressing:
1/4 C Nasoya fat free Nayonaise
1/4 C fat free Greek yogurt
1/8 t garlic powder
1/2 t dried parsley
1/4 t dried basil
1/4 t dried oregano
3 T water

Per serving (2 T)
15 calories
2 g carbs
0 g fat
2 g protein
1 g protein

I'm a HUGE fan of Hungry Girl, so I knew her recipe for chocolate chip softies wouldn't disappoint. Boooooy was I right!
Before I tell you how to make them I have to give you the stats because by the looks of them, these are hardly cookies! Keep in mind, I changed a few of the original ingredients.

(Per hefty-sized cookie):
Cals: 87!!! Carbs: 17 g, Fat: 1 g, Protein: 3 g, Sugar: 7g
Yield: 8 cookies

Ingredients:
1/2 C whole-wheat flour
3/4 C old-fashioned oats
1/4 C egg whites
1/2 C granulated Splenda
6 T organic apple/banana baby food (yes, baby food)
1/4 C pure pumpkin puree
2 T unpacked brown sugar
2 T semi-sweet chocolate chips
1/4 t baking soda
3/4 t vanilla extract
8 walnut halves
1/8 t salt

Preheat the oven to 375 degrees. In a food processor combine the dry ingredients (flour, oatmeal, Splenda, brown sugar, baking soda, and salt.) In a separate bowl combine the wet ingredients (egg whites, baby food, and vanilla extract). At the wet to the dry, and stir to combine. Next, fold in the chocolate chips. Spoon 8 even circles of batter onto a foil-covered cookie sheet. Top each cookie with 1 walnut half. Bake for 10-13 minutes, until the cookies are a bit firm. Now enjoy your... cookie? Muffin? Enjoy your softie (or two) with a tall glass of cold milk and a guilt-free smile : )

Avocados definitely make the cut for my top 5 favorite foods. I could eat them all day, and because of that I love this lightened up guacamole recipe. Combining fat-free cottage cheese with avocados allows you to eat more dip with less fat and less calories than straight-up guac.

1 ripe avocado
2/3 C fat free cottage cheese
1 small tomato
2 T lime or lemon juice
1 T chopped scallions or red onion
Chopped green chile and/or salsa to taste
2 garlic cloves
salt and pepper to taste
2 T chopped cilantro

In a food processor combine all ingredients and blend until it has reached the consistency you desire. I like to keep mine a bit chunky. You can also stir in optional ingredients like corn or beans to create a fun texture.

You'll notice the guacamole is a pastel green color. The acidity in the mix will help keep the avocados from turning brown as it sits in the fridge, if it ever makes it that far!

My mom and I spent the past week in the gorgeous jungles of Costa Rica! We white water rafted down the Pacuare River, kayaked in Tortuguero, rode a zip line above the Monteverde cloud forest, and rappelled down waterfalls in Arenal. All in a week's work, my friends.
So much adventure worked up quite the appetite! I ate my fair share of gallo pinto (beans and rice), but the sopa negra (black bean soup) from La Choza de Laurel in La Fortuna was the dish that impressed me most. I tried (and think succeeded!) to recreate this soup at home.

Ingredients:
2 C dry black beans, rinsed and soaked overnight
6 cloves garlic, chopped
½ of a white onion, sliced lengthwise as opposed to in rings
1/4 Serrano chile pepper, deseeded and chopped
4 C chicken stock
½ red bell pepper, chopped
1/4 cup chopped cilantro
4 eggs, hard-boiled
salt and pepper to taste

For garnish:
Green onion, sliced
1 lime, cut into wedges
1 avocado, diced

In a large soup pan, sauté the onions and garlic in Pam. Add the black beans, Serrano chile pepper, red bell pepper, and chicken stock. Cook over medium-low heat for 45 minutes. Remove half of the soup to puree, and then add it back to the original pot. Stir in the cilantro and cook for 5 minutes longer. Serve hot and top each bowl with one hard-boiled egg (I like just the whites in mine), green onion slices, one lime wedge, 1/4 of an avocado, and a scoop of brown rice. Muy rico!
Yield: 4 servings

This chilly winter weather calls for a good comfort food kinda meal. My chicken tamale pie recipe adapted from Moosewood Low-fat Favorites cookbook will fill you up without filling you out. You can have your pie, and eat it, too! Love that!

Ingredients:
1 C chopped onions
3 T minced garlic (about 5 or 6 big cloves)
1 T ground cumin
2 t ground coriander
1 t dried oregano
1 C diced carrots (Hellllo Cuisinart mini-chopper!)
1/2 C diced red and/or green bell peppers
3/4 C corn kernels
1 C diced zucchini
1 green chile, minced (Or more if you like it spicy like I do)
2 C canned crushed tomatoes (15-oz can)
1 1/2 C cooked pinto, kidney, or black beans (15-oz can, drained)
salt and pepper to taste
2 skinless, boneless chicken breasts
3/4 C cornmeal
1 T flour
1/2 t salt
1 t baking powder
1/4 t baking soda
2 egg whites, beaten
1/2 C nonfat buttermilk (Or make your own by adding 1/2 T white vinegar or lemon juice to 1/2 C skim milk. Let the mix rest for 5 minutes, and you've got yourself nonfat buttermilk!)
chopped fresh cilantro for garnish

Step 1: Preheat the oven to 350 degrees. Sprinkle the chicken breasts with salt and pepper. Bake for 20-25 minutes. Use a fork to shred the chicken. Set it aside for now.
Step 2: Coat a pan with non-stick cooking spray (or 2 t olive oil as the original recipe called for), add the onions and garlic, cover, and cook on medium for about 10 minutes. Add the cumin, coriander, oregano, enough water to prevent sticking, add the carrots, cover, and cook for 5 minutes. Add the bell peppers, zucchini, corn, and chile, cover, and cook for another 5 minutes. Stir in the tomatoes and beans, cover, and simmer for 10 minutes. Remove from the heat. Stir in the salt and pepper to your taste. Turn up the oven to 400 degrees.
Step 3: Spray a 2-quart casserole dish with cooking spray. Spread the veggie-bean mix in the bottom of the dish and layer the shredded chicken on top.
Step 4: In a mixing bowl, combine the cornmeal, flour, salt, baking powder, and baking soda. In a separate bowl, mix together the beaten egg whites and buttermilk. Gently fold the wet ingredients into the dry. Be careful not to overmix! Pour the batter directly on top of the veggie-bean mix and chicken. Bake 30-35 minutes. Garnish and enjoy with non-fat sour cream and chunks of avocado.