I eat oatmeal for breakfast year round, no matter the temperature outside. But for a lot of people, when the warm weather rolls around, they look for a cooler start to the day. This solution that I have to offer is a healthy yogurt parfait. It is very quick and easy to make, plus it has plenty of protein and fiber. While I use greek yogurt as a substitute for sour cream and mayonnaise in cooking, I love the thick, creamy texture on its own as well. The only other ingredients are Fiber One cereal, Truvia sweetener, and cinnamon. The crunch of the cereal reminds me of granola and is the perfect compliment to the slightly sweet yogurt. I prefer to eat my fruit on the side but you could also add fresh berries. I learned about this delicious combination while interning last summer for Tanya Zuckerbrot in NYC. She is an amazing dietitian a founder/author of The F-Factor Diet. The F-Factor Diet is a healthy diet that is very easy to follow. It promotes whole-grains, high fiber, and protein which helps to keep you feeling full and avoid sabotaging your weight loss plan. Tanya has also created her own line of high fiber products which can be found at Kroger stores or can be ordered on her website. I would go in to detail about the different products, but I'll save that for another post. This yogurt parfait tastes indulgent but weighs in with a mere 160 calories. It is perfect for breakfast or an afternoon snack.

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.

Most of the dessert recipes that I post end up falling under the "seldom splurge" category. Sure, they are lighter than a typical sweet treat but they still contain too many calories and too much sugar to be considered "guilt-free". This dessert is more diet-friendly than most of the others and provides a large portion for only 110 calories. Farmers have reported that strawberries (and peaches) are reaching their peak ripeness ahead of schedule this year. That means that you can already find the red, juicy varieties in your grocery store. Strawberries are one of my all time favorite fruits so I decided to use them to create a sugar-free strawberry shortcake. I actually ran across the recipe on the back of a box of Truvia natural sweetener. I know that I tend to use Splenda in place of sugar in a lot of my recipes but that is mostly because granulated Splenda measures cup for cup like sugar, making it very easy to substitute. Otherwise, I like to use Truvia. The recipe called for a low-fat baking mix to make the shortcake. I used Carbquik because it is lower in calories and higher in fiber than other baking mixes but you could use Heart Healthy Bisquick for slightly higher calorie stats and less fiber. I loved so many things about this recipe. It was very quick and simple. It used only a few ingredients. It made 4 portions so there weren't a ton of leftovers to go to waste. The portions were quite large for a minimal amount of calories. And most of all, it was lightly sweet, fluffy, and absolutely delicious. This strawberry shortcake will definitely be a go-to summer dessert in my house.

1. Prepare fresh strawberries: rinse, hull and slice. Sprinkle 6 packets of Truvia onto strawberries. Stir and set aside.
2. Preheat oven to 425 degrees.
3. Mix together baking mix, 3 packets of Truvia, and milk. Stir until a soft dough forms. (You may have to add a couple more tablespoons of milk)
4. Drop 4 spoonfuls of dough onto an ungreased cookie sheet. Bake for 9-12 minutes until golden brown. Cool.
5. Slice shortcakes in half and fill with strawberries and cool whip. Top with an additional layer of strawberries and cool whip.

Nutrition: (with Carbquik) 110 calories, 21g carbohydrate, 5g protein, 5g fat, 12g fiber
weight watchers points: 1
weight watchers plus points: 3

Nutrition: (with Heart Healthy Bisquick) 148 calories, 29g carbohydrate, 3g protein, 3g fat, 2g fiber
weight watchers points: 3
weight watchers points plus: 4

Nutritionally speaking, homemade meals prepared with fresh ingredients are always the best way to go. But the time it takes to go to the grocery store and create a gourmet meal is not always available. In these, instances many people turn to fast food to solve their time dilemma. Diet Disaster. While I would never advocate for eating frozen meals as part of an everyday healthy lifestyle, most freezer dinners are much better than the local burger joint. I always keep a few stashed away for busy nights and I have to admit there are a few I even enjoy. One of my favorite lines is the Lean Cuisine Market Creations. These gourmet-inspired meals come in a bag and are steamed in the microwave. There is no watery sauce, or rubbery meat, typical of many frozen dishes. They actually don't taste frozen at all. I have tried several of the varieties but my favorite is the Mushroom Tortelloni. The shells are stuffed with portobello mushrooms and cheese and are placed in a rich sauce made of sun-dried tomatoes, green peas, and red peppers. The meal is not huge for 280 calories but I find it to be pretty filling, especially if you add a side salad. I'm not crazy about the long ingredient list but this tortelloni is quite flavorful for a 5 minute preparation. When I think about the quality of a frozen meal, I ask myself if I had created this dish, would I be proud to serve it to guests? The answer to this one is YES. In fact, I might just try to recreate a similar dish. I'll be sure to let you know how it turns out. Check out the Lean Cuisine website to see the other Market creation varieties.

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).

In my opinion, the word "recipe" implies the inclusion of a list of ingredients followed by a set of step-by-step directions. Therefore, I don't think I can classify this post as an actual recipe, considering it is simply the mixing of two items: Crystal Light lemonade powder mix and diet ginger ale. This combination produces the perfect light, bubbly punch without the sugar and calories of many party drinks. I served this punch for a bridal shower in July. It was quite the compliment to the humid southern heat and I was asked for the "ingredients" numerous times throughout the event. I have also found that it is a great replacement for alcoholic beverages, although you can still serve it in champagne/wine glasses for an elegant appeal. This presentation is especially fun for children. As for directions, pour one package of Crystal Light lemonade powder mix (package meant to make 2 quarts of lemonade) into a 2-liter bottle of diet ginger ale and shake well to mix. A funnel is not necessary but it helps to get the powder in the bottle quickly. You must screw the lid back on the bottle pretty quickly or the drink will begin to fizz and overflow (definitely do this over the sink). Along with its fabulous fizz, the drink is less than 5 calories per serving/glass and contains no sugar. Time to have a guilt-free party!

I have heard many people say that they could eat healthy or stick to a diet easily if there was no such thing as chocolate. Well, chocolate is here to stay, but if you are one of those people then I have good news for you. I discovered No Pudge brownie mix several years ago while browsing the isles of Whole Foods. While a Whole Foods trip is exciting in general (okay maybe not to everyone), this food find just really made my day. A fat-free brownie mix that is prepared with greek yogurt- you know that is a little bit exciting. Although I was somewhat skeptical about the outcome of a baked dessert made without butter or oil, the result was amazing! These are as moist and rich as any brownies that I have ever tasted. I have made these for many events including parties, bridal showers, and tailgate parties and nobody ever believes that they are even low in fat, much less fat-free. The all-natural mix, with only 9 ingredients, includes substitutions to yogurt, in order to make a lactose-free dessert. The box also provides directions to make a single serving brownie in the microwave in case you find yourself at risk of devouring the whole pan. As with any food made with added sugar, I would not deem these treats "healthy", but they are a much better alternative to other brownie mixes and can easily be part of a healthy diet when consumed in moderation. My favorite is the original flavor, but they also come in cappuccino, raspberry, and mint variations. This is one time that I would not recommend Greek yogurt. The texture is too thick and does not mix well with the mix. I have spotted No Pudge brownie mix at Publix and Wal-Mart as well as Whole Foods. Hurry out to your closest store and give in to your sweet tooth.

Nutrition: (1/12 prepared mix, using the fat-free plain yogurt and vanilla extract option)
118 calories, 29g carbohydrate, 3g protein, 0g fat, 1g fiber, 2 weight watchers points

In terms of food, it doesn't get much more southern than chicken pot pie. And your typical flavors of the south are usually pretty unhealthy. Think fried green tomatoes, grits, biscuits and gravy, fried okra, etc. Even foods that are naturally healthy such as vegetables are often prepared with tons of cream or butter, yielding a diet disaster. This is why the south has the highest rates of obesity, which I could go on and on about, but I will save that for another time. Sometimes a southern belle just needs some comforting southern food. But does that mean that you must slack on your healthy eating habits? Of course not- just lighten things up a bit. My chicken pot pie recipe is so easy to make and tastes just as wonderful as any other pot pie that I have ever tasted. I generally use almond milk in all of my recipes in place of regular milk. I'm not saying there is anything wrong with skim milk because it is a great source of calcium and vitamin D, great for bone health among many other things. I just love the smooth,creamy flavor of almond milk and 1 cup has just 40 calories (Almond Breeze is the best brand in my opinion). I used Carbquik bake mix in place of the Bisquick, but Carbquik has to be ordered on the internet. If you are watching your carbohydrate intake, it might be a good investment as it has 90% less carbs than Bisquik. It also has 14g of fiber and 6g of protein per serving. I order it from Netrition and often use it to create low-carb recipes including pizza crusts and coffee cakes. No matter which mix you choose for the topping, this is a healthy, hearty dish full of veggies and lean protein.

1. Preheat the oven to 400 degrees. Lightly spray a 8x8 baking dish (a round casserole dish would work as well) with cooking spray.
2. In a medium size bowl, combine chicken, Veg-All, cream of chicken soup, chicken broth, and salt and pepper. Stir until combined.
3. In a seperate bowl, combine Bisquick, milk, egg beaters, garlic powder, parsley, salt and pepper. Stir until combined.
4. Evenly pour chicken and vegetable mixture into baking dish. Spread Bisquick mixture evenly on top.
5. Bake for 30 minutes until golden brown.

If you ever were to stay the night at my house, it is quite likely that you would wake up to the aroma of sausage and cheese. Turkey sausage and reduced-fat Colby-Jack cheese to be exact. I often serve these for breakfast to guests because the preparation only requires about five minutes and they are guaranteed to be devoured. Plus, there is no need for fancy dishes or the dish washing process that follows. Breakfast finger-foods are fun for adults and kids. These little crescent rolls would be great for a casual brunch or tailgate for an early football game. With all the savory flavor, nobody would ever guess that they are the least bit healthy.

1. Preheat oven to 375 degrees. Unroll and separate crescent rolls.
2. Squirt a small amount of spicy brown mustard in the center of each unrolled crescent roll.
3. Cut slices of cheese in half to create triangular pieces. Place each triangular half on a crescent roll triangle.
4. Place sausage link at the long end of the crescent roll and roll the roll as you would a plain crescent roll.
5. Line a baking sheet with aluminum foil and lightly spray with cooking spray (easy clean-up)
6. Place rolls on the baking sheet and bake for 15 minutes or until golden brown.

Ok, so with the temperature still in the mid-90's it is hard to imagine that chilly fall nights are anywhere in the near future. Contrary to the weather, football season is almost here. One week from today, the defending national champions will kick off a football season filled with as many victories as the last. Along with Alabama football, comes all sorts of tail-gating treats. One particular food that I tend to associate with screaming fans and touchdowns is chili. A bowl of chili typically provides a high-fat meal, but with my make-over, this easy recipe is full of lean protein and fiber. This is perfect for knocking the chill off, or in my case, dreaming of even the slightest chill gracing the humid southern air. The recipe is best served with houndstooth and a side of Roll Tide!

1. Mix together chili mix, cooked ground turkey, diced tomatoes, and kidney beans in a medium sized pot over medium heat.
2. Bring to a boil. Reduce to a simmer and cook for 30 minutes.
3. Top with greek yogurt, fat-free cheese, and green onions if desired.

1. Spray a microwave-safe coffee cup with cooking spray. 
2. In the cup, with a fork, combine the flour, cornstarch, Splenda, baking powder, and salt until well combined.
3. Stir in the milk and lemon extract.
4. Microwave on high for 35 seconds. It should be moist and will continue to set up for a few seconds. If it is still wet, microwave for another 5 seconds. Do not over cook or it will be rubbery.
5. Serve warm. Top with cool whip free, fat-free cream cheese, or a sprinkling of additional Splenda if desired.