Ways to Cut Calories

Cut the calories

  1. Picking poultry instead of beef
    Whether you’re buying beef or turkey, “look for labels that say the meat is at least 90 percent lean,” suggests Diane Henderiks, RD, the founder of Dishwithdiane.com.
  2. Adding hot sauce to everything
    Fresh peppers, red pepper flakes, and cayenne pepper add heat without any sodium,” Henderiks says. Miss the sauce? Try Tabasco, which contains a mere 35 milligrams of sodium per teaspoon, just 2 percent of the 2,300 milligrams most of us shouldn’t exceed in a day.
  3. Baking with gluten-free flour
    At the supermarket, scout out options made from brown rice, teff, or quinoa, such as those by Bob’s Red Mill and Arrowhead Mills, and make sure a serving provides at least two grams of fiber.
  4. Removing the chicken skin
    Don’t remove the skin until right before serving, and the chicken won’t need as much calorie-rich sauce, salad dressing, or mayo. The exception: If you’re making soup or a casserole, the fat from the skin will drain into the dish, Myrdal Miller warns, so peel it off it beforehand.
  5. Coating the pan with nonstick spray
    To cut down on the amount of spray you need, use nonstick pans for cooking and a silicone mat or parchment paper for baking whenever possible. Or forgo the stuff altogether: “You can substitute chicken broth when saut?ing vegetables,” says Christine Gerbstadt, MD, RD, a spokeswoman for the Academy of Nutrition and Dietetics. Just heat a few tablespoons in a pan and stir in the veggies, adding more liquid as needed until they’re cooked through.

Article courtesy of: http://www.fitnessmagazine.com/recipes/healthy-eating/tips/cooking-tips-for-weight-loss/?sssdmh=dm17.732352&esrc=nwffood041014



Homemade Hot Sauce

homemade hotsauceHomemade Hot Sauce Recipe


  • 2 stemmed, seeded, and diced jalapeno peppers
  • 1 stemmed, seeded, and diced habanero peppers
  • 4 cloves garlic
  • 1 1/2 carrot peeled
  • 1/4 cup diced white onion
  • 1/2 teaspoon kosher salt
  • 2 tablespoons tomato paste
  • 2 tablespoons extra-virgin olive oil
  • 1 1/2 cups distilled white vinegar
  • 2 tablespoons sugar
  • water from boiling carrot (used to reach desired consistency)


  1. Peel the carrot and put in a pot with heavily salted water,  2 garlic cloves, and onion. Boil until the carrot is very soft and can be broken apart with fork. Let cool completely, save the water.
  2. Heat the oil in a large saucepan over medium-high heat and add the peppers and the remaining 2 garlic cloves. Cook and stir for about 2-3 minutes.
  3. Add all the ingredients (except the carrot water for now) to a food processor and blend for a minute to combine. Taste and either add seeds for more heat, or sugar to tone down.
  4. Blend for another 5-7 minutes, adding more carrot water and/or vinegar to thin as needed. Keep blending until consistency is smooth and silky.
  5. Store in glass jar for up to a month.
  6. Enjoy!