Food of the Week: Winter Squash

Scientists have traced the origins of winter squash to what is called a "center of diversity" in what is now Mexico. However, wild species of winter squash (belonging to all three genus/species groups, namely, Cucurbita pepo , Cucurbita maxima , ...

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Recipe of the Week: 7-Minute "Quick Steamed" Butternut Squash

Whole Butternut Squash (or Kabocha or Hubbard) takes about one hour to cook, but I discovered that by cutting it into 1-inch cubes and using the "Quick Steaming"method, it will cook in just 7 minutes and has the best flavor. ...

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Best sources of Vitamin A

The term "vitamin A" makes it sound like there is one particular nutrient called "vitamin A," but that is not true. Vitamin A is a broad group of related nutrients. Each of these nutrients provides us with health benefits, but these benefits may ...

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From the kitchen: Tips for Preparing Winter Squash

Rinse winter squash under cold running water before cutting.All varieties of winter squash require peeling for steaming except Kabocha and butternut squash. You can peel winter squash with a potato peeler or knife.Butternut squash has a unique ...

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How to Use the Power of the World's Healthiest Foods to Stay Healthy

"The World's Healthiest Foods--Your Source of Abundant Health and Energy" More than two thousand years ago, the ancient Greek physician Hippocrates advised us how important foods are for our health. Today, medical science continues to ...

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What the World's Healthiest Foods Can Do for Your Children

Introduction The World's Healthiest Foods provide numerous benefits for everyone, especially children. Because our children's bodies are in a state of growth and development, they need a constant supply of all nutritional building blocks - ...

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The World's Healthiest Cooking

Introduction The world's 125 healthiest foods that appear on this website come naturally packed with nutrients. How can you be sure that you're protecting them when you prepare a meal? The questions and answers below explain how to protect the ...

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What is the Glycemic Index?

What Is the Glycemic Index (GI)? Glycemic Index (GI) is a measurement carried out on carbohydrate-containing foods and their impact on our blood sugar. GI is a relatively new way of analyzing foods. Previously, most meal plans designed to improve ...

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Food Sensitivities

INTRODUCTION "One man's food is another man's poison" is a familiar and centuries old saying which simply states that different people can have very different reactions to exactly the same food. For example, few of us would think twice about ...

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Skinnytaste Meal Plan (December 31-January 6)

A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

I’m away on vacation, but didn’t want to leave you without your meal plan! Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!

The Skinnytaste Meal Planner

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (12/31)
B: 2 hard-boiled eggs (0) with 2 ounces avocado (3)
L: Black-Eyed Pea Dip (1) and Skillet Sweet Potato Chicken Hash with Eggs (3)
D: NEW YEARS EVE DINNER OUT!

Totals: Freestyle™ SP 7, Calories 606*

TUESDAY (1/1)
B: Breakfast Burrito Bowl with Spiced Butternut Squash** (3)
L: Chicken Salad with Avocado **(4) and a pear (0)
D: Steak Taco Lettuce Wraps (4) with Mexican Cauliflower “Rice” (1)
Totals: Freestyle™ SP 12, Calories 892*

WEDNESDAY (1/2)
B: Breakfast Burrito Bowl with Spiced Butternut Squash** (3)
L: Chicken Salad with Avocado **(4) and a pear (0)
D: Paleo Jalapeno Popper Chicken Chili (7)
Totals: Freestyle™ SP 14, Calories 872*

THURSDAY (1/3)
B: Breakfast Burrito Bowl with Spiced Butternut Squash** (3)
L: Chicken Salad with Avocado **(4) and a pear (0)
D: LEFTOVER Paleo Jalapeno Popper Chicken Chili (7)
Totals: Freestyle™ SP 14, Calories 872*

FRIDAY (1/4)
B: Breakfast Burrito Bowl with Spiced Butternut Squash** (3)
L: Chicken Salad with Avocado **(4) and a pear (0)
D: Garlic Shrimp in Coconut Milk, Tomatoes and Cilantro (3) over 1 cup sautéed riced cauliflower (0)
Totals: Freestyle™ SP 10, Calories 863*

SATURDAY (1/5)
B:  Breakfast BLT Salad (4)
L: Turmeric Roasted Sweet Potato and Macadamia Soup (5)
D: DINNER OUT!
Totals:  Freestyle™ SP 16, Calories 870*

SUNDAY (1/6)
B: Huevos Pericos (2) (recipe x 2) with 1 ounce avocado (1)
L: LEFTOVER Turmeric Roasted Sweet Potato and Macadamia Soup (5)
D: Peruvian Beef Stir Fry (7) with 1 ounce avocado (1)
Totals:  Freestyle™ SP 16, Calories 870*

*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

**Prep Monday or Tuesday for breakfast and lunch all week

(more…)

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Best Things I Made In 2018 (Day Twelve Of The 12 Days Of Giveaways!)

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It’s time for my annual Best Things I Made post! Can you believe that this time next week we will officially be in 2019?! GAH, I can’t believe a new year is just around the corner… As I usually do, it’s time for my annual roundup of the best things I made from the past year.

Get your fingers ready to do some pinning because you are going to want to try each and every single one (if you haven’t tried them already that is!) of the best things I made this year.  

While we are on the subject of favorites, I also wanted to take this opportunity to thank each and every one of you for all of you love and support this year. I hope you enjoyed my 12 Days of Jolly Giveaways (that’ll be coming again in 2019!)! Today is the LAST DAY of the giveaways, so be sure to scroll down to the bottom of the post for more details on today’s FINAL giveaway.

(more…)

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The Best Cookbooks To Start 2019 With (Day Eleven Of The 12 Days Of Jolly Giveaways!)

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The best cookbooks to start 2019 with are ones that are both new and old. Instead of rounding up my favorites from the past year, I’m sharing the cookbooks I actually love to use in my kitchen. They’ve changed the way I cook, and I hope they become staples on your shelf as you start another year in your kitchen.

Please note that some of the links below are affiliate links. If you make a purchase through one of these links, I will receive a small commission. 

It’s about time I finally talked to you about cookbooks, isn’t it? I mean, it’s not like I have over 100 cookbooks on my bookcase, spilling out onto the floor in my office or anything…

I’ve had a thing for cookbooks since college. I loved perusing the ones from my grandmother’s kitchen, flipping through the pages to discover new recipes.  (more…)

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Huevos Pericos (Colombian Scrambled Eggs)

This Colombian classic breakfast dish known as Huevos Pericos made with eggs, scallions and tomatoes is one of my favorite ways to prepare eggs.

Typically enjoyed with hot chocolate and arepa, I usually just serve it with some avocado on the side. This also happens to be a keto, whole30 and gluten-free friendly recipe.

(more…)

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Skinnytaste Meal Plan (December 24 – December 30)

A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

Wishing you all a wonderful Holiday! For this week, I separated the Christmas grocery list from the rest of the week. Those of you who plan to use the entire weeks plan should cross check both lists to make sure you don’t over buy (mostly applies to things such as herbs, grains and miscellaneous).

Christmas Eve/Day lunches are appetizers. You can mix and match or pick and choose but the grocery list does include ingredients for all listed. It’s worth reviewing the Christmas Eve/Day recipes to adjust recipes/ingredients accordingly based on the number of guests they are serving.

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (12/24)
B: Spinach Ricotta Quiche (5)
L: Spinach and Bacon Stuffed Mushrooms (1), Smoked Salmon Pinwheels (3) and Skinny Baked Brie Phyllo Cups with Craisins and Walnuts (2)
D:Quick Mussels Fra Diavolo (4), Apricot-Rum Glazed Spiral Ham (4) and Brussels Sprouts Gratin (3)

Totals: Freestyle™ SP 22, Calories 957***

TUESDAY (12/25)
B: Tex Mex Breakfast Casserole (6) with fruit salad** (0)
L: Instant Pot Deviled Eggs (1), Bacon Wrapped Chicken Bites (2) and Hot Spinach Artichoke Dip (2) with 6 multigrain pita chips (3)
D: Homemade Spinach Manicotti (7) and a green salad*** (0) with 2 tablespoons light balsamic vinaigrette (2)
Totals: Freestyle™ SP 23 , Calories 1037***

WEDNESDAY (12/26)
B: Greek Yogurt with Berries, Nuts and Honey (5)
L: Leftover Ham Bone Soup with Potatoes and Cabbage (2) with 2 ounces multigrain baguette (3) and an apple (0)
D:  Beef and Mushroom Ragu with Spaghetti Squash (4)
Totals: Freestyle™ SP 14, Calories 909***

THURSDAY (12/27)
B: ⅓ cup quick oats (3) with 1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon skim milk (0), 1 tablespoon chopped pecans (2), pinch salt.
L: Leftover Ham Bone Soup with Potatoes and Cabbage (2) with 2 ounces multigrain baguette (3) and an apple (0)
D:  LEFTOVER Beef and Mushroom Ragu with Spaghetti Squash (4)
Totals: Freestyle™ SP 15 , Calories 863***

FRIDAY (12/28)
B: ⅓ cup quick oats (3) with 1 teaspoon honey (1), ½ cup blackberries (0), 1 tablespoon skim milk (0), 1 tablespoon chopped pecans (2), pinch salt.
L: Leftover Ham Bone Soup with Potatoes and Cabbage (2) with 2 ounces multigrain baguette (3) and an apple (0)
D: Spicy California Shrimp Stack (5) with Spicy Garlic Edamame (3)
Totals: Freestyle™ SP 19, Calories 930***

SATURDAY (12/29)
B: Low Fat Blueberry Scones (7) and a banana (0)
L: Fiesta Bean Salad (4)
D: DINNER OUT!
Totals: Freestyle™ SP 11, Calories 656**

SUNDAY (12/30)
B: LEFTOVER Low Fat Blueberry Scones (7) and a banana (0)
L: Chicken Noodle Soup (4)
D:  Cheese Stuffed Turkey Meatloaf (7) with 1 cup steamed green beans (0)
Totals: Freestyle™ SP 18, Calories 881***

*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

**Fruit salad includes 1 cup grapes, 2 oranges, 2 apples, and 2 bananas.

***Green salad serves 4 and includes 6 cups mixed greens, ½ cup each: carrots, tomatoes, cucumber, and 2 scallions. Increase amounts if desired, to serve more.

(more…)

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My Two Favorite Base Cookie Recipes (Day Ten of The 12 Days of Jolly Giveaways!)

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My Two Favorite Base Cookie Recipes are all you need to make a killer impression on a special someone (or just to treat yourself)! With these easy biscotti and Madeleine recipes, you can change things up every time you make them. All you need is USA PAN bakeware to bring them to life!

Disclosure: This post has been sponsored by USA PAN. As always, all opinions are my own. Thank you for supporting the brands that support Cake ‘n Knife!

If you are anything like me, this weekend is reserved for baking and relaxation.

I’ve been kicking my butt into high gear this week, scrambling to wrap up everything I need to before I take a much-needed break for the next four days.

To me, the holidays are all about baking. However, they are also about taking baking to the next level.
(more…)

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Baked Salmon with Fresh Herbs

This simple, healthy Baked Salmon dish is made with fresh lemon, and lots of fresh herbs such as dill, parsley, chives.

Salmon is one of my favorite fish, and nothing is quicker and easier than roasting a side of salmon in the oven. I slice some lemons and add a few sprigs of herbs such as parsley or chives, then lay the salmon on top, skin side down.

(more…)

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Roasted Garlic Pork Tenderloin with Cranberries (Day Nine of The 12 Days of Jolly Giveaways!)

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Roasted Garlic Pork Tenderloin with Cranberries is a tangy, herbaceous, and oh-so savory dinner that will have everyone running to the dinner table. The simple hasselback treatment of the pork tenderloin infuses the meat with a rich depth of flavor. It’s the ideal holiday dinner!

Disclosure: This post is sponsored by Wüsthof! As always, all opinions are my own. Thanks for supporting the brands that support Cake ‘n Knife!

I can’t believe the end of the year is coming closer and closer… It feels like just the other day I was talking about how I wasn’t ready to see the end of 2017!

Now I am taking in every chance I can to celebrate what an amazing year 2018 was. That means I am cooking and baking my heart out. 

To me, sitting down to an amazing meal with your loved ones is the most ideal way to celebrate. You all know I am all about gatherings, after all. 😉 

(more…)

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Soft Chewy Gingerbread Cookies With Eggnog Cream Filling (Day Eight of The 12 Days of Jolly Giveaways!)

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Soft Chewy Gingerbread Cookies With Eggnog Cream Filling are all the Santa wants for Christmas this year. Perfectly soft cookies are spiced and fluffy, with a creamy eggnog filling sandwiched in between. They are so easy to make and are ideal for gifting to friends and family!

Disclosure: This post is sponsored by Bob’s Red Mill! As always, all opinions are my own. Thanks for supporting the brands that support Cake ‘n Knife!

“Simply haaaaaaving a wonderful Christmas time!”

This song and Rocking Around The Christmas Tree are on constant repeat in my brain (and in my home, much to the dismay of The Man) right about now. Every time I step into the kitchen, I am turning on the holiday music and singing at the top of my lungs.

Unfortunately I’m feeling a little under the weather, so I am hoping that it’s just a little exhaustion and not my body deciding to get sick during my favorite time of year…

That’s what cookies are for! Cookies solve everything, am I right? (more…)

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Chicken Noodle Soup

This quick and easy homemade Classic Chicken Noodle Soup recipe can be made in a pot on the stove or the Instant Pot.

I have been blogging for over 10 years, so how is it possible I don’t have a classic Chicken Noodle Soup recipe on my blog. I have many variations of chicken soup, like this Chicken, Shiitake and Wild Rice Soup, this Chicken Sancocho, and this Chicken Soup with Spinach and Acini Di Pepe. Well problem solved!

(more…)

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Brûléed Instant Pot Eggnog Cheesecake (Day Seven Of The 12 Days Of Jolly Giveaways!)

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Brûléed Instant Pot Eggnog Cheesecake will have you wishing you could eat cheesecake for breakfast, lunch, and dinner. The eggnog filling with gingersnap crust and crunchy brûléed topping is a real show stopping recipe for the holiday season. Plus, it’s made in the Instant Pot!

Disclosure: This post is sponsored by Instant Pot! As always, all opinions are my own. Thanks for supporting the brands that support Cake ‘n Knife!

Are you preparing for Christmas like I am?? 

Right now it’s all I can think about. I am just counting down the hours between now and Saturday, ready to take a much-needed four day weekend to relax and be merry. 

Who doesn’t need a slice of cheesecake to pair with all that revelry? Especially when it tastes like eggnog and there’s a perfectly crunchy brûléed topping! (more…)

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Best sources of Vitamin B3

Niacin is a blanket term for a family of compounds with vitamin B3 activity. The terms "niacin" and "vitamin B3" can be used interchangeably, and whenever you find either term on our website, we are referring to the same group of compounds. Basic ...

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Is niacin (vitamin B3) a single nutrient?

Niacin is a blanket term for a family of compounds with vitamin B3 activity. The terms "niacin" and "vitamin B3" can be used interchangeably, and whenever you find either term on our website, we are referring to the same group of compounds. Basic ...

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How To Setup an Easy Bagel Bar Brunch

Setting up a bagel bar is the perfect fuss-free breakfast or brunch solution for easy entertaining!

Everyone loves bagels! A bagel bar party is the easiest way to serve breakfast or brunch for a crowd! You can buy fresh bagels or make them yourself with my homemade bagel recipe for the ultimate bagel bar! Buy lots of spreads and toppings, set them out on pretty trays or boards, make some mimosas, coffee, fruit and let everyone help themselves! This is great for any gathering – Christmas Morning, New Years Day, Mother’s Day brunch, Father’s Day Brunch, Easter brunch, etc!

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