I'm excited to finally post a new recipe after quite some time away from Nosh N' Nutrition. The weather in Alabama is absolutely crazy, but on one of our cooler January nights, I was really in the mood for a warm, comfort food dish. Instead of slaving away in the kitchen for hours, I settled on a simple crockpot recipe that I had been eyeing on Pinterest (along with tons of other fabulous recipes) for Chicken and Dumplings. Generally "comfort food" has a negative connotation in the world of healthy eating, but after studying the original ingredients, I didn't have to change much in order to make a light version. This was very easy to make and tuned out to be a wonderful meal. It reminded me so much of Cracker Barrel's Chicken and Dumplings, which I order occasionally. While their dish is just as tasty, I think I enjoyed my version more simply because I knew the exact ingredients and nutritional content. I will definitely be making this again soon!

1. Put the chicken, butter, soup, broth, parsley, and onions in the crockpot and cook on high for 4-6 hours.
2. As the chicken cooks and gets tender, break/shred it up with a fork or knife.
3. Cut your biscuits into strips (about 3 per biscuit). Stir into chicken mixture and cook for another hour.

If you love the flavor of a loaded baked potato, but aren't a fan of the associated carbs, this recipe is for you. In my cauliflower casserole, I use the same ingredients that you would add to a twice baked potato or potato casserole. Although the texture is slightly different, the flavor is very similar. Plus this alternative saves quite a few calories. The casserole is creamy and cheesy and everything that typically contradicts a healthy food. It is the perfect side item to add a bit of southern comfort. For a complete meal, I paired the casserole with baked chicken tenders and steamed green beans.

1. Preheat oven to 350 degrees.
2. Steam cauliflower until softened. Transfer to a large bowl and mash with a potato masher.
3. Add butter, onion, garlic, greek yogurt, egg whites, and 1/2 cup cheese. Mix well.
4. Spray casserole dish with cooking spray and transfer cauliflower mixture to dish. Top with remaining 1/2 cup cheese. Cover with aluminum foil.
5. Bake for 25 minutes. Remove foil and bake for an additional 5 minutes.

Although typically known for being a childhood favorite, peanut butter and jelly sandwiches are a common  lunch item for adults as well. Most people don't think of this a high-fat, high-calorie food, which is misconception. There are many types of peanut butter available. Some are creamy, crunchy, organic, low-fat, all natural, or low sodium. While some varieties are better for you than others, a typical serving of any type clocks in at about 200 calories and 16g of fat per serving. A serving size is 2 tablespoons which is much less than most people use on a sandwich. Next you have to consider the nutrient content of fruit flavored jams. A standard 2 tablespoons will add 100 calories to your meal and contains 24g of sugar. In order to make a sandwich, an essential item is bread. There are so many different breads to choose from, but soft, white sandwich bread tends to be what people associate with peanut butter and jelly. Two slices of white bread average around 120 calories and contain only a small amount of fiber. If you stick to proper serving sizes, a peanut butter and jelly sandwich will contain at least 420 calories.

There is a way to lower these stats while still enjoying the reminiscent flavor. First, swap the high-fat peanut butter for a product called PB2. It is an all-natural peanut powder that has 85% of the fat calories removed. PB2 starts off in powder form and when you add water, it becomes creamy and delicious. It has only 45 calories and 1.5g of fat for each prepared 2 tablespoon serving. Next is a very simple substitution. Choose a sugar free variety of jam, which only contains 10 calories per tablespoon. My favorite is the Polaner brand. It is made with real fruit and contains 3g of fiber in each serving. Finally, choose a light wheat sandwich bread. There are several brands that have as few as 35 calories per slice. By using these alternative ingredients, you can have a peanut butter and jelly sandwich with 135 calories and 15g of fiber. Kids will enjoy this healthy version as well.

1. Preheat oven to 350 degrees. Lightly grease 2-quart casserole dish.
2. Boil squash and onions until tender, about 10 minutes. Drain.
3. In a large bowl combine squash and onions, Parmesan, Cheddar, and yogurt. Add salt and pepper, to taste.
4. Transfer mixture to prepared casserole dish. Top with corn flakes. Bake for 20 minutes.

I found a recipe a few years ago for homemade cinnamon rolls. They looked a bit complicated but I was up for the challenge. That was before I had a Kitchen-aid stand mixer and the cinnamon rolls turned into quite an ordeal. Hours upon hours later, when they came out of the oven, the smell was to die for. I did it. I actually made huge, gooey homemade cinnamon rolls. They were beautiful and the reactions from my taste-testers were even more satisfying. My parents claimed them to be the best cinnamon rolls they had ever eaten. My roommate requested them for her birthday "cake". The boyfriend got a care package in the mail before finals, full of cinnamon love. They were definitely a hit. But as far as their nutritional content, quite the miss. They were loaded with sugar, butter, and zillions of calories. Sure, its ok to ignore that information for a special occasion but nobody should eat these pastries on a regular basis.

Cinnamon is one of my favorite spices and the idea os cinnamon rolls is definitely appealing. I decided that I could create a treat that exhibits the same flavors, without all of the excess fat. I'm not sure what made me give this idea a try but I have been making these for years now and they always kick a cinnamon roll craving. Everything is cooked to begin with so this is great for a hurried breakfast treat or an after-dinner dessert. It may sound a bit odd, but I encourage you to try it at least once. While it is obviously not going to be a food court style pastry, each one only has 56 calories compared to the typical 800+.

1. Lay hamburger bun halves, inside facing upwards. Lightly spread butter over each half and sprinkle with cinnamon and Splenda.
2. Lightly toast in toaster oven. (This isn't necessary but it gives the bun added texture and structure).
3. In a small microwavable bowl or ramekin, combine cream cheese, butter, and vanilla. Microwave for 15 seconds. Stir until smooth. Add Splenda and stir until combined.
4. Spread half of the cream cheese mixture on each bun. Enjoy!

1. Wash chicken and pat dry. Brush with butter. Sprinkle with salt and pepper.
2. Place chicken in slow cooker. Sprinkle Italian dressing mix on top. Cover and cook for 5-6 hours.
3. One hour before serving, mix soup, cream cheese, Sherry, and onion in a saucepan. Cook and stir until smooth. Spoon over chicken.
4. Add mushrooms and peas. Cover and cook for 30 minutes longer.
5. Serve over rice or egg noodles if desired.

I assumed that after graduation I would be searching for recipes to blog about in order to fill my empty schedule. Not quite the case. Between traveling, preparing for grad school, and painting, I am actually behind on posting about recipes that I have already made. In addition, I have recently become pretty infatuated with interior design. After moving back home, I decided it was time to completely make-over my bedroom. While I splurged on my Pottery Barn bedding and curtains, I have made a lot of my own decorations and found more frugal substitutes to designer inspirations. Since this sort of thing has absolutely nothing to do with nutrition, I am thinking of starting another blog to document my "do-it-yourself" home improvement projects along with "before and after" photography. Don't worry though, because this newly found interest will never compare to my passion for nutrition and development of healthy recipes.

The actual point of this post is to give you a very easy alternative to a popular fast food item. Fried chicken fingers are everywhere. From McDonald's to Zaxby's to O'Charley's, you can find chicken fingers in an assortment of restaurants. The amount of calories varies by place, but these are never a healthy option, especially considering that their typical accompaniment is french fries. While this is not actually a recipe, I want to share with you a great way to make crispy chicken fingers (or nuggets) at home in the oven. The key ingredient (besides chicken) is Shake N' Bake Extra Crispy seasoned coating mix. Not only is it healthier than frying your tenders, but much easier too. Just wash and trim your chicken. Drop it in the bag of mix. Shake. and Bake. I'm not saying that you could fool someone into believing these are fried but they are crispy and full of flavor. I like to serve them with my cauliflower casserole (recipe coming soon) and a green veggie for a healthy southern meal. There are also other flavors of Shake N Bake including Crispy Buffalo, Ranch and Herb Crusted, Hot & Spicy, BBQ glaze, and Parmesan (used for my Eggplant Parmesan and Chicken Parmesan recipes).

1. Place seasoning mix in the bag that comes with it. Drop chicken tenders into bag one or two at a time. Shake to coat.
2. Line a baking sheet with foil and cooking spray (for easy clean-up). Spread coated chicken tenders out on sheet and bake for 25 minutes (The box says 20 minutes but I always do 25).

It is the time of year to set your New Year's resolutions into action. A popular goal for many people is to eat healthier, whether you are  looking to lose weight or just to treat your body better. Broad, long term goals are difficult to achieve because it is hard to stay motivated when the change that you yearn for seems to be nowhere in sight. The best way to reach your ultimate goal is to create short term objectives along with a personal reward system. All of your goals and objectives should be specific and measurable. For example if you want to lose weight in 2011, you should begin with objectives that you are confident that you can meet. You may plan to walk for 30 minutes a day, four times a week; cut your daily calorie intake by 300 calories; eat one serving of fruit each day; and cook a healthy meal twice per week. Once you have stuck to your plan, reward yourself with something like a manicure (not food). Then you can begin to challenge yourself by increasing the intensity of your objectives.

Many people dread healthy eating or dieting because of the foods that they associate it with. It is a common misconception that in order to lose weight, you must eat tiny portions that leave you hungry or bland meals of boiled chicken and steamed vegetables. I feel that many of my recipes offer people a way to enjoy the foods they love, while keeping calories in check. Inspired by my recent New Years trip to New Orleans, this post is proof that southern comfort food can have a place in your healthy diet. Shrimp and Grits is a very common dish in the lower states and is typically loaded with butter, heavy cream, and cheese. After swapping those ingredients for healthier alternatives, the dish was absolutely delicious. It was still creamy, comforting, and full of flavor- everything that Shrimp and Grits should be.

1. Preheat oven to 375 degrees. Spray an 11x7 or 9x9 baking dish with cooking spray.
2. In a medium sauce pan, combine milk and broth. Bring to a boil.
3. Add grits and salt and stir continuously with a whisk for 5 minutes.
4. Remove from heat. Add parmesan and butter. Stir until cheese is melted.
5. Add cream cheese, parsley, chives, garlic, lemon juice, and egg whites. Stir to combine.
6. Transfer grits into baking dish and bake for 25 minutes.
7. In a large skillet, saute shrimp in butter until pink and done (about 5 minutes).
8. Stir cooked shrimp into the baked grits dish.