Lighten Up: Low-Cal Alfredo

please excuse the horrible picture. i was way too excited to eat this to worry about taking a good one! :)

This post goes out to all of the ladies and gents who are working their asses off to improve their health and lose weight. I know it's Spring and we're all working on those bikini/beach bodies and it's wedding season and as a bride to be, I get it. No one wants to look like a cow on their wedding day, myself included.

While working out is a vital component of health and well-being. A lean, sexy body is not just made at the gym. 

80% of the body you have is made in the kitchen.

You can't eat whatever you want (even if you're working out regularly) and expect to lose weight and see results. Bummer, I know.

However, I have good news! 

With a little creativity in the kitchen you can still enjoy delicious and nutritious foods!

The recipe I have for you guys today is a perfect example.

Normal fettuccine alfredo dishes easily contain 1200-1700 calories. 

Which makes me nauseous even thinking about. 

The fettuccine alfredo at Olive Garden has 1200 calories and over 75g of fat - per serving! 

Yikes!

This dish offers the same great flavors of traditional fettuccine alfredo (and it's DELICIOUS!), with a fraction of the calories and fat.

Here's how:

Healthy and Light (Seafood) Squash Alfredo

Serves 2: 2.5 Cups Per Serving

::ingredients::

-Four Cups Cooked Spaghetti Squash (1 Large Squash)

-1/2 Cup Newman’s Own All Natural Alfredo Sauce

-1/2 Cup Plain Non- Fat Greek Yogurt

-1/4 Cup No Salt Added Corn

-1/4 Cup Diced No Salt Added Tomatoes (canned, drained)

-1/2 Cup Uncooked Shrimp (Tails Off)

- A Pinch of Dried Basil (optional)

::instructions::

- Bake spaghetti squash for 60 minutes at 350 degrees. 

- In a non-stick sauce pan, heat shrimp until half cooked. 

- Turn heat to low, add: basil, corn, tomato, Greek yogurt and Alfredo sauce. 

- Stir together until creamy. 

- Mix in cooked spaghetti squash! 

215 Calories, 5.5 g Fat, 24 g Carbs, 5 g Fiber, 18 g Protein, 8 g Sugar 

*recipe adapted from undressedskeleton

*image from pinterest

March Snapshots

I can't believe that we're already in the last week of March. This year is flying by!

While some of you are still stuck in Winter and playing in the snow (for some of you this is a good thing!), we are soaking up the sunshine and warm weather that Spring is supposed to provide. :)

I've been filling our house with fresh flowers and herbs, enjoying all of the delicious seasonal produce, spending a lot of time outside, and incorporating some color back into my wardrobe!

March has been a wonderful month and while the arrival of April means the end of Spring Break, I'm looking forward to what next month has in store for us!

xo

*follow me on instagram: mandystroup

Tasty Tuesday: Creamy Brown Rice & Mushroom Soup

I'm really excited about the recipe I'm sharing with you guys today!

I just made some for lunch and it was deeeelish. 

I have a very special place in my heart for mushrooms and this recipe is a perfect way to highlight their delicious flavor! It's filling yet very healthy and lite. 

It has easily become one of my favorite go-to soups. :)

Creamy Brown Rice & Mushroom Soup

serves 4

::ingredients::

- 1 tbsp olive oil

- 1 lb. white or cremini mushrooms, diced (I used both)

- 1 cup celery, chopped

- 1 cup carrots, chopped

- 1 medium shallot, chopped

- 1/4 cup all-purpose flour

- salt and pepper to taste

- 1/3 cup white wine

- 1 tsp dried thyme

- 4 cups vegetable broth 

- 1 cup instant or cooked brown rice (feel free to use wild rice/any other kind of rice you want!)

- 3/4 cup plain greek yogurt (or sour cream)

- 2 tbsp chopped fresh parsley

::instructions::

- Heat oil in a large pot or dutch oven over medium heat. Add mushrooms, celery, carrots, and shallot, cook, stirring often, until softened (5-7 minutes). Stir in flour, salt, and pepper and cook for 2 minutes (stirring constantly). Add white wine and thyme; increase heat to medium-high and cook 2 minutes more.

- Add broth to pot and bring to a boil. If you're using instant rice, add now and reduce heat to a simmer. Cover and cook until rice is tender, 5-7 minutes. Once rice is cooked, stir in greek yogurt (or sour cream) and parsley. if you're using cooked rice, once soup has come to a boil, reduce heat to a simmer and stir in rice, greek yogurt, and parsley.

- Enjoy!

*you can easily make this recipe vegan friendly but using plain soy yogurt instead of greek yogurt!

Wedding Bells: Flower Power

Hi friends. I'm back. 

I decided to take a week off from blogging/social media while Joel's parents were here so I could just enjoy their visit. :) It was wonderful having them here and we're already looking forward to their next trip out to see us!

Anyway, lets talk wedding. 

Joel and I just recently decided on a date and booked our venue! 

March 21, 2014 at Pauite Golf Course.

We toured a lot of different places but ended up booking the very first place we looked at (of course). :) 

Now that those decisions have been made, it's time to move on to the fun stuff. 

Since Joel and I still have about a year until our big day, we are simply brainstorming at this point. I have an overall image of what I want our wedding to look like, but we haven't started working out the details just yet. 

Flowers are something that I REFUSE to spend a fortune on. 

Luckily, I'm a minimalist anyway, so the idea of something simple and chic for a centerpiece (that I can make myself) seems perfect to me! 

I know that I want to incorporate succulents and I love peonies, daisies, and roses. 

The pictures above are just a few ideas I found on pinterest that I think are lovely. 

I especially love the idea of individual succulents in teacups!

 xo

Happy Hour: Strawberry Mojitos

Hello!

Happy Friday, ladies and gents. 

I hope you're as excited as I am that the weekend is finally here. Party time!

Since it already feels like Summer here in the Vegas Valley, my weekend beverages will include ice cold beer, mojitos, and lots of water (gotta stay hydrated!). 

Mojitos are my favorite warm weather cocktail. I fell in love with them while we were on the beach in California, and every time I have one it takes me back to that place. 

It's heavenly.

I decided to mix it up today and throw in some fresh strawberries. It added a refreshing and flavorful twist to the classic mint recipe I usually make. If you aren't feeling the strawberries, slice up and muddle in some fresh cucumber. So good!

Oh and in order to keep this recipe low-cal, I substituted honey for simple syrup.  

I highly recommend that you do the same!

Low-Cal Strawberry Mojito

::ingredients::

- 1/2 lime, cut into 4-6 wedges

- 1 1/2 tbsp lime juice

- 1/2 cup fresh strawberries (chopped)

- 2 tbsp mint leaves

- 1 tsp (or more if you'd like) honey, warmed

- 2 ounces rum

- 4 ounces club soda

- Fresh mint sprig (optional)

- Lime wedge (optional)

::instructions::

- Fill a martini shaker with 1 cup ice. Add lime wedges, lime juice, strawberries, and mint. Muddle lime, strawberries, and mint with a pestle or a long spoon until mint is well-bruised and fragrant.

- Combine honey, rum, and club soda; stir gently to dissolve honey. Add to muddled mixture; stir until mixture is well-chilled. Strain into a rocks glass filled with ice. Garnish with mint and lime if desired. 

*I didn't strain mine, I just dumped everything into a glass. It's good either way!

(serving size: 1 mojito/calories: 160)

Have a great weekend, love bugs!

xo

*recipe adapted from health.com

Throwback Thursday: Hiatt Edition

Hi friends. Happy Thursday! 

This week's Throwback Thursday is dedicated to my future-in-laws. Since Joel's parents are coming to visit us this weekend it only seemed appropriate. :) 

This picture was taken while we were all in Breckenridge a couple years ago. 

I'm pretty sure we can all agree that Joel and I have come a long way with our hairdos since then. ;) Ha! 

It was such a fun trip though, I really hope we can all get together like this again soon!

While Joel and I have a lot to do before they get here on Saturday, we're so excited to see them! 

Have a good night, everyone!

On The Go: Honey Greek Yogurt + Blackberries

Today I'm keeping it simple. 

I've officially fallen in love with this combo.

It's perfect for a warm+sunny spring day or when you're in a hurry and don't have time to whip up anything too intricate. 

Definitely a duo worth trying!

Honey Greek Yogurt + Fresh Blackberries

::ingredients::

- 6oz honey greek yogurt (my favorite is Greek Gods)

- Handful of fresh blackberries (or any other kind of fresh berries!)

--->Top yogurt with berries and enjoy!<---

Tasty Tuesday: Whole Wheat Blackberry Ricotta Scones

If everyday could be like today, I would never complain.

Since waking up bright and early this morning, I've gone to class, done a little baking, finished my homework, soaked up some sun with Monk, got my hair done, and now I'm working on dinner while catching up on some Dr. Phil and blogging. Holy perfect day. 

Anyway, since it's Tuesday (Tasty Tuesday, that is) and I did a little baking today, I have a recipe for you guys! This recipe is awesome. After ranting about my dream of becoming a better baker yesterday, I decided that today was a great day to start making that dream a reality! :) So far, so good. I didn't burn anything and everything was edible. Total success. Scones are a great place to start for beginner bakers. They are pretty simple and once you have the basic recipe for scones perfected, you can throw just about anything into the batter and call it a day. 

While this recipe is not vegan, it can easily be made for vegans by simply making a few substitutions. If you are interested in that recipe, let me know! Also, in order to keep this recipe "healthy" please only eat one scone a day and resist the urge to shove the entire batch into your mouth once they've cooled. Okay? Okay!

Whole Wheat Blackberry Ricotta Scones

  

::ingredients::

 - 1 cup whole-wheat flour

 - 1 cup all-purpose flour

 - 1 tbsp baking powder (preferably aluminium free)

 - 1/4 cup sugar

 - 1/2 tsp fine grain sea salt

 - 6 tbsp unsalted butter, chilled

 - 1 cup fresh blackberries 

 - 3/4 cup whole-milk ricotta

 - 1/3 cup heavy cream

::instructions::

Preheat your oven to 425F / 220C degrees. Line a large baking sheet with parchment paper.

In the bottom of a large bowl, whisk flours, baking powder, sugar, and salt together.

With a pastry blender: Add the butter (no need to chop it first if your blender is sturdy), and use the blender to cut the butter into the flour mixture until the biggest pieces are the size of small peas. Toss in the blackberries, and use the blender again to break them into half-and quarter-berry-sized chunks.

Without a pastry blender: Cut the butter into small pieces with a knife, and work the butter into the flour mixture with your fingertips until the mixture resembles coarse meal. Roughly chop the blackberries on a cutting board, and stir them into the butter-flour mixture.

Both methods: Using a flexible spatula, add the ricotta and heavy cream to the butter mixture and stir them in to form a dough. Then use your hands to knead the dough gently into an even mass, right in the bottom of the bowl. Don't fret if the blackberries get muddled and smudge up the dough.

With as few movements as possible, transfer the dough to a well-floured counter or surface, flour the top of the dough, and pat it into a circular disk about 1-inch high. With a large knife slice into six equal wedges. Transfer the scones to the prepared baking sheet with a spatula. Bake the scones for about 15 minutes, until they are golden at the edges. Cool on the pan for a couple minutes before transferring to a cooking rack. Allow to set and cool a bit before eating.

Makes six extra-large scones.

*I used about two cups of fresh blackberries and while my scone still turned out great, they were pretty purple and not as dry as a traditional scone. So feel free to use more but just know that it will throw off the texture a little! 

xo

Adapted from the Whole-Wheat Raspberry Ricotta Scone recipe in The Smitten Kitchen Cookbook by Deb Perelman.

currently craving: cookbooks

Hi guys.

It's Monday again - eh.

This week promises to be stressful and busy.

To keep from getting overwhelmed I'm focusing on the positive, keeping up with homework, and working on improving a few of my kitchen skills. Because as we all know, there is nothing better than a delicious meal at the end of a hectic day!

With the ever so ginormous World Wide Web, finding recipes and cooking tips online is incredibly easy. However, I'm old school and still swoon over a good cookbook.

While I definitely have a decent collection of cookbooks already, I am ALWAYS on the prowl for another addition. After doing a lot of research, these are the four that I am after this month. :)

1. Meatless - Martha Stewart - Meatless/Vegetarian cookbooks can be hit or miss. I have a couple that I just love and a few that I could throw away and wouldn't miss. The bad ones either make vegetarian cooking way more complicated than it has to be, use strange ingredients, or just give you a big book of salads (because that's all we eat, right?!). After reading the reviews on this Martha Stewart cookbook, I know I will love it. Consider it purchased!

2. Vintage Cakes - I have such a love/hate relationship with baking. I love it because it's exact and the measurements need to be met perfectly (which my inner control freak finds very relaxing), and I hate it because the last thing I need is a cake or batch of cookies sitting on my counter. :) However, I kind of have this dream of being known as the cake lady. You know, the gal who bakes all of her husband and children's birthday cakes, makes amazing pies during the Holidays and puts together a mean cookie tray for all of the neighbors at Christmas?! Yeah, that one! While this cookbook isn't necessarily for amateur bakers, I've read that the instructions are very clear, the recipes are delicious, and the pictures are beautiful! 

3. Keys to the Kitchen: The Essential Reference for Becoming a More Accomplished, Adventurous Cook - When I was researching the top 10 cookbooks of 2012, this was the first book that popped up on the page. It's been called the modern day Joy of Cooking. From what I've read, it's a wonderful cookbook that is loaded with technique advice, shopping tips, and over 300 original recipes that are all based around whole foods. Definitely adding this to my collection!

4. Dinner: A Love Story - I'm such a sucker for a home cooked meal with my entire family gathered around the table. It literally makes my heart melt just thinking about it. When I was growing up we had dinner as a family every single night, no matter what. It was honestly my favorite part of the day! :) Now that I'm planning a wedding and Joel and I will be starting a family of our own in the next few years, I often catch myself getting excited about someday having dinners around the table every evening with a couple of our own little rascals. Ah! :) This cookbook truly captures what preparing and sharing a meal is all about. Love!

xo

twenty-nine years young.

Today is all about this ^ guy. 

Happy birthday, my love.

I hope it's your best one yet! 

xo

healthy living: foods to completely avoid

Everyone has their go-to guilty pleasures when it comes to food. I get it. I certainly have mine. However, there are a few foods that I won't go anywhere near. Most of them are loaded with chemicals, have nasty side effects, are loaded with calories, don't offer any nutritional value, and can even cause cancer.

1. Soda: I quit drinking soda a few years ago (I quit cold turkey) and haven't missed it at all since. Oh and for those of you who think you're doing yourself a favor by drinking diet soda. You're wrong. Both are loaded with nasty chemicals that have been linked to cancer and artificial sugars that will stick right to your gut. Substitute your soda for some tea or water. 

2. Red meat: I only eat fish, but even when I was a meat eater, I always avoided red meat. Red meat has been linked to many forms of cancer (especially prostate cancer for all of you gentlemen who might be reading this). It has also been linked to cardiovascular disease, high cholesterol, and a higher risk for early death. Also, cooking red meat releases nitrosamines, which have been linked to an increase in the chance of developing cancer.

3. Processed meats: Since we just talked about red meat, lets talk about processed meats (which are even worse).  I'm talking about hot dogs, sandwich meats, bacon, sausage, pepperoni, salami, frozen meals that have meat, canned soups with meat, canned raviolis with meat, etc. Processed meats are usually packaged with a KNOWN carcinogenic ingredient called sodium nitrate. What does sodium nitrate do? It keeps the processed meat looking bright pink so it looks fresh even when it isn't. BARF. A study done in 2005 by the University of Hawaii found that processed meats increase the risk of pancreatic cancer by 67%.  My point? Avoid this crap. 

4. 500+ Calorie Frappuccinos: I try really hard to avoid drinking my calories (unless of course I'm enjoying an alcoholic beverage) and when I see girls carrying around venti fraps I just about die. So many calories, so much sugar, and tons of fat. Stick with regular coffee or tea. Pretty please.

5. Refried Beans: Regular refried beans are made with lard. Yes, lard. So for all of you vegetarian/vegans out there that think they can go to Taco Bell and just get a bean burrito. WRONG. They are not even vegetarian. Lard = animal fat. Lard is fattening and gross. Start buying vegetarian refried beans that are cooked with canola oil. 

6. Most Canned Soups: While there are a lot of canned soups out now that don't contain a horrible amount of sodium, many of them still do. Even the ones that advertise "reduced/low sodium" still contain about half of your daily recommended sodium intake. Be very careful when buying canned soups and ALWAYS read the label. A diet that is high in sodium can cause hypertension, bloating, dehydration, osteoporosis, and digestive issues. 

I think that about covers it. There are a few others, but these are definitely my top 6. 

It's so important to know what you're putting into your body. Food is supposed to fuel the body, not harm the body. Stop eating garbage and start eating whole foods. 

xo

*image from pinterest 

Tasty Tuesday: Polenta with Caramelized Onions and Mushrooms

Tuesdays are one of my favorite days. I have one morning class and then the rest of the afternoon to catch up on homework and study for any exams I have coming up. My schedule is jam packed today and I have so much to do, but I wanted to share this recipe with you guys.

I'm also starting a new tradition, Tasty Tuesdays. The name pretty much sums it up. :)

This recipe is very informal. 

If you are new to polenta and don't have a lot of experience preparing it, look up a few different recipes to try so you can decide how you like it best!

For this dish you will need:

::ingredients::

- Quick cooking polenta (follow cooking instructions on package)

- 2 to 3 cups mushrooms (chopped - I used white button and crimini)

- 1 medium sweet onion (sliced)

- Earth Balance Butter (or regular butter)

-Extra Virgin Olive Oil

- Salt and Pepper to taste

- Vegetable broth

::instructions::

- Heat 1 tbsp butter and 2 tbsp olive oil in medium skillet, add onions and mushrooms. 

- Cook onions and mushrooms over medium heat until onion becomes clear and mushrooms start to brown. Then turn heat down to low and allow onions and mushrooms to caramelize. This will take about 10-15 minutes.

- Prepare polenta as instructed on package (I used vegetable broth, earth balance butter, and salt+pepper in mine, but feel free to use cream, cheese, regular butter - whatever you would like)

- Once everything is done, serve mushrooms and onions over the polenta.

Enjoy!

using my time wisely

Happy Monday, all.

This weekend was my very first weekend working again. While my entire body hurt by the end of my  shift and I was beyond exhausted (I'm definitely not used to having to stand for 8 hours), I really enjoyed it and everyone I work with is really nice! Now that I'm working again, I'm really pushing myself to better manage my time. Because of this I've also started reflecting on some of the things I do on a daily basis that really enrich my day and a few things that I could do without that end up dragging me down a bit. 

Let's start with the good stuff:

• Eating a healthy and delicious breakfast. There used to be so many mornings where I wouldn't even eat breakfast and I would sit in class and slowly start to starve. I realized that this was not a good way to start the day and I wasn't able to focus the way I needed to. Waking up and enjoying a bowl of steel-cut oats with berries, soy yogurt with granola, or a waffle topped with strawberries just sets the mood for the rest of the day. I feel energized and ready to conquer the day!
• Long evening walks with Joel and Monk. While we need to start walking Monk way more often, especially since the weather is starting to warm back up, on evenings when we do go for a walk it's always so nice. It's a great chance for Joel and I to connect and catch up on the day and Monk just loves it. We all come home relaxed and smiling. 
• Working out regularly. When I work out on a regular basis my entire life is just better. I'm in a better mood, I eat cleaner, I have more energy, and I don't get as stressed out about things. I also feel more confident and comfortable in my own skin, which is always a good thing!
• Flossing. I have a weird obsession with feeling/being clean. I can't really explain why flossing is so enriching to me, but it is. :)
• Picking up after myself. It's crazy how something so easy can be so fulfilling. I love when I spend an entire day cleaning and a week later the house still looks great! It's just so much easier to study, relax, sleep, and hang out in a clean and tidy space. It makes me smile just thinking about a clean house. 
• Cooking up a storm. I never thought I would say this, but cooking really has become therapy for me. It's right up there with cleaning. Since starting this blog I've really pushed myself to become more knowledgeable and serious about cooking and food - and now have a sincere love for both. I also love making a great dinner for Joel and having it ready for him when he gets home from work. :) I guess I'm a little old fashioned in that way but I think it's really special and a great way to show him that I appreciate everything he does for our little family. It just makes me feel good inside.

Here are a few daily habits I could do without:

• Watching so much TV. I'm very open about my addiction to the boob tube. I just love watching tv and totally vegging out. It's how I unwind. However, since I have such limited time now, I would love to spend more time reading or being creative. I've started to realize how much time I waste in front of the television. It's pretty pathetic. 
• Going to bed late. This is so hard for me. I wake up almost every morning kicking myself because I stayed up way later than I should have the night before. I've just always been a night owl and going to bed before 10 o'clock seems so weird to me, but I know my body and mind would appreciate a few extra hours of beauty sleep.
• Spending too much time on the internet. I have gotten way too used to checking my phone every two minutes, checking facebook and instagram when I wake up, before I fall asleep, and every few minutes in between, and so on. It's such a gross addiction and I really want to make an effort to tone it down a bit.
• Procrastinating. I could win an award for procrastinating. Honestly. While I get the work done, there are so many times when I wish I would have just started a project, paper or assignment earlier so I wouldn't have to stress out trying to get it done last minute. I really need to work on this!

So there ya have it. Just a few thoughts on my daily life.

What daily habits/routines enrich your life and what are a few you could do without? Think about it.

I know that not having as much extra time for homework and studying will be an adjustment, but I know with a few changes here and there I'll totally be able to maximize the time that I do have!

xo

*image from pinterest