Monthly Archives: March 2012

Turkey Vegetable Meatloaf Cups with a Cheesy Surprise

I didn’t know reduced fat cheese could be good, until I tried Cabot Creamery cheese. For my day job, I work with clients who are on very high protein, low carbohydrate diet so I am trying to come up with different recipes to help keep them satisfied. These veggie meatloaf cups are packed with protein and vegetables, and are very low fat and carbohydrates. An added plus is they are also super easy to make!

This recipe is not your Grandma’s meatloaf recipe. I use extra lean white meat turkey, vegetables, fabulous allium flavors, and reduced fat sharp cheddar cheese. No ketchup. Period.

I chose to use 75% Reduced Fat Cabot Creamery Sharp Cheddar cheese for my cheese of choice, but they also have a 50% Reduced Fat Sharp Cheddar cheese as well. This cheese has the same great taste and melting qualities of a high fat cheese without the added calories.


-1 cup finely chopped onion

-1/2 cup finely chopped orange bell pepper

-7 finely chopped Shitake mushrooms

-1 tsp salt

-1/2 tsp black pepper

-few shots of Tabasco

-1 cup almond meal (instead of bread crumbs)

-2 eggs (lightly beaten)

-1 1/4 pound ground turkey (lean, white turkey meat)

-Cabot Creamery 75% Reduced Fat Sharp Cheddar Cheese, cut into 1 oz cubes

-1/4 cup tomato sauce


-Preheat oven to 375F. Spray a muffin tray with Pam non-stick spray.

-Place all ingredients (except cheese and sauce) in a large bowl. Mix gradually with your hands, trying not to over mix.

-Using a ice cream scooper, place 2-3 ounces of meatloaf mix in the muffin tins. Add one (1 oz.) cube of cheese on each cup and push down. Add one teaspoon full of tomato sauce on top.

-Bake for 20 minutes and let stand for 5.

*I received free samples from Cabot Creamery of the cheese and giveaway items mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Cabot Creamery Cooperative and am eligible to win prizes associated with the contest. I was not compensated for my time.*

Check out all the other yummy cheesy recipes below!

One lucky reader that is the first to comment will receive a coupon for free Cabot Creamery Reduced Fat cheese.

To a Happy, Healthy New You!


My Favorite Foods That Will Keep You Feeling Full and Satisfied

A decade ago researchers in Australia came up with the “satiety index,” a way to determine how satisfied you feel after eating certain foods. Researchers conducted a study that helped them compile a top ten list of foods that best keep you satisfied. I picked out my favorites from the top ten that you should try and why!

1. white and sweet potatoes 

These foods have always been seen as a “no-no,” but when not fried they are actually a great source of fiber that will keep you feeling full for up to two hours and are a great source of potassium. Remember french fries don’t count!

 2. eggs 

Eggs have been noted as a perfect protein and it is that protein that help satiety. “University of Washington researchers found that people who ate a 30 percent protein diet consumed 441 calories fewer each day than those on a 15 percent protein diet.”  Try my omelette recipe below to get the benefits from protein in the whites and the essential vitamins from the egg yolk.

Perfectly Satisfying Omelette 

-1 whole egg

-2 egg whites (from a fresh whole eggs)

-pinch of sea salt

-pinch of pepper

Make it your own by adding any vegetables you like such as spinach, tomatoes, or even low-fat cheese. 

1. Use a non-stick pan and heat to medium.

2. Beat the eggs until fully combined and pour onto the pan. Once the eggs start to look firm but not fully cooked, flip one side of the eggs over the other and cook for about 30 seconds. Then serve.

3. beans

I am very vocal about the power of beans and what they can do for your body and aid in weight loss. The key to why they keep you full and satisfied longer is how they are metabolized. “Research shows that high fiber foods, like beans, are processed slower and last longer in the stomach, resulting in a feeling of fullness after they have been eaten.” says Ida Laquatra, Ph.D., R.D.

4. apples

Not only does an apple a day keep the doctor away..but it also keeps the hunger pains away. Apples rival many of their fruit counterparts for their high fiber content as well as water content that in combination make for a great “feel-full” longer effect. Foods that contain water have more bulk and a lower energy density which means you get more food for less calories.

Try to combine both #2 and #4 together for a great protein and fiber packed snack; have a hard-boiled egg and apple to keep you full until your next meal!

5. salad

When made right, most salads are packed with vegetables and fruits that are high in water content and fiber. Salad adds bulk to the meal that keeps you full with fewer calories. Just remember that adding cheese, nuts and salad dressings add calories to the low calorie side. Use sparingly and make your own dressing at home with vinegar, citrus juices, and mustard.

What are your favorite foods that keep you feeling full and friendly? 🙂

To a Happy, Healthy New-U! 

National Eating Disorder Awareness Week: Be Aware of the Myths

National Eating Disorder Awareness Week is coming to an end and I knew I could not ignore it’s presence and had to write about it. What I really wanted to address is the myths and stereotypes associated with the disease.

Myths Associated with Eating Disorders

1. Only skinny people that starve themselves have an eating disorder. 

Truth: An eating disorder cannot be identified just by someone’s looks. There are some naturally skinny women that eat a normal diet (possibly even a high fat diet) while another girl who may look to have a normal sized frame is limiting herself to less than 500 calories a day. This may be helpful; let’s look at the definition of an eating disorder:

“Any of a range of psychological disorders characterized by abnormal or disturbed eating habits (such as anorexia nervosa).”

The key word in the definition is range. Another point to add is not only those who restrict their calories have disordered eating. Eating disorders also include binge eating disorder, bulimia, excessive eating, and eating disorders not otherwise specified. All are different forms of disordered eating, not just starvation methods.

2. Eating disorders only affect young girls. 

Unfortunately, this is the biggest stigma around the disease and it can really affect the treatment of the patient. The truth is eating disorders can affect both girls, boys, women, and men at ALL ages.

Women’s Health this morning came out with a great article called, The Scary Rise of Adult Eating Disorders.  It sheds a true light on what it is like to have an eating disorder as an adult and how even doctors do not play a role in treatment because they think the disease does not affect women or men whom are adults.

The same ignorance occurs when it comes to treating boys with eating disorders. Most doctors or parents do not think that this disease effects boys and they ignore the pain that their boy is going through until it is too late.

The real message: Eating Disorders affect all people no matter what gender, race, religion, and age. 

3. People with eating disorders are crazy. 

Eating disorders are psychological diseases, but most of the people it affects are actually very intelligent, type-A, high functioning individuals. Many of those affected are able to still keep a job and keep it as a secret to those around them.

4. There is nothing you can do that will help a person recover from an eating disorder. 

Though this may seem like it is true to many people who have tried to help a family member or friend, the truth is any reaching out will help that person recover. The frustrating part for families and friends is that the average recovering time for a patient is around 6 years, so it takes a lot of support and dedication to help.

There are many treatment techniques that families can do when trying to get their loved ones help and this article goes in detail of the steps. Do not leave these steps to the patient because they probably have yet to accept the fact that they are sick.

The last and final myth is a reminder for those who are suffering.

5. Eating disorder patients never get better. 

I cannot say that patients always recover because the sad truth is that many patients every year die from the disease, but most patients in general do reach full recovery. Stay strong and listen to your friends and family, they are only there to help you.

I hope this was educational and will help you be more aware about the disease. Though it may seem taboo for some people to talk about eating disorders, it truly exists and everyone knows at least one person dealing with the disease.

To a Healthy, Happy (More Aware) New-U!