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Just about everyone knows someone who has been bullied, in ways big and small. Understandably, though, many victims are reluctant to speak about their experiences. We found some who aren't.
BY LILLIAN SKYE NOBLE, St. Petersburg Collegiate High
Let’s be honest, when it comes to eating healthfully, we’d all rather reach for something familiar instead of a kale salad shake. And portion restraint is tough, too. Who is able to savor just a single sliver of a chocolate bar? Even when we get onto a health kick, avoiding high carbohydrates and calories, we still crave sweet treats or home-cooked favorites. As grandma’s pecan pie fades into the Thanksgiving rear-view mirror, here are some suggestions for adding something to a favorite recipe that’s good and good for you — something you might never think of. Try out these fun recipes that are better health choices than their predecessors:
Eggs in a Basket
These are perfect to make if you want a quick and easy snack. They’re simple and don’t require much time or ingredients. Eggs are high in protein, low in carbs and help you stay full.
• 8 eggs or 1 container of egg whites
• Package of phyllo dough
• Grated cheese for topping
• Chives or other fresh herbs
• Nonstick cooking spray
• Preheat oven to 350° F
• Spray a muffin or cupcake tin with nonstick cooking spray.
• Peel off strips of the phyllo dough and layer them as thick as desired into the cupcake tin, pressing them down to form a basket
• Whip egg whites or eggs together in a large bowl.
• Pour the eggs into phyllo baskets, filling each halfway.
• Sprinkle desired amount/kind of cheese and herbs onto individual egg baskets.
• Bake for 20 minutes or until eggs are set and dough is golden brown.
• Carefully remove egg and dough baskets from the tray and serve warm. They are best reheated in an oven or toaster oven
Source: Recipe adapted from newgourmetrecipes.com
Beets in My Brownie Cupcakes
I know what you’re thinking. “Beets in my brownies? That sounds nasty.” If you’re trying to eat healthfully or at least cut down on your desserts, try sneaking a nutrient-packed secret ingredient into your food, like beets, which are high in beneficial vitamins. In this dessert, the beets in the cupcake replace the red dye that’s found in a traditional red velvet cupcake. This recipe will make 12 brownies or 6 large brownie cupcakes.
• Nonstick cooking spray
• 1 cup brown sugar
• ¼ cup coconut oil or any vegetable oil
• 1 large egg
• 2 large egg whites
• 1 cup cocoa powder or melted baking chocolate
• 2 cups all purpose flour
• ½ cup beet puree (instructions below)
• 1 teaspoon pure vanilla extract
• 1 cup almond milk
• 1 teaspoon baking soda
• ¼ teaspoon salt
• Cupcake liners
• 1 8-ounce package of cream cheese
• ¾ cup confectioners’ sugar
• ½ cup cocoa powder
• 1 tablespoon vanilla extract
• ¾ cup agave nectar
Source: Recipe adapted from Deceptively Delicious by Jessica Seinfeld
• Preheat oven to 350° F and coat your cupcake tin with nonstick cooking spray. Place liners in tin.
• Boil about 4 beets in water on your stove top. This will take about an hour. After they’re done boiling, let cool, slip the skins off and mash the boiled beets into a puree.
• In a large bowl, mix together ¼ cup vegetable oil and add the egg and egg whites and beat into the beet puree. After you’ve stirred the contents thoroughly, add 1 cup cocoa powder, 2 cups flour, 1 teaspoon baking soda, and ¼ teaspoon of salt. Mix until smooth.
• Pour batter into cupcake liners and bake for 35-40 minutes, or until toothpick comes out clean when inserted into the middle of a cupcake. While the cupcakes are baking, get started on the cream cheese frosting.
• Beat cream cheese together in mixing bowl with cocoa powder and vanilla and agave nectar.
• Frost cooled cupcakes, and see if your friends can guess what’s in them!
Mac ’n’ Cauliflower ’n’ Cheese
Although the two dishes sound like they wouldn’t mix together well, if you take the time to puree and fold in the cauliflower carefully, the low-carb vegetable adds great flavor and nutrients to mac and cheese.
• 1 1/2 cups uncooked macaroni or pasta of your choice
• Nonstick cooking spray
• 1 tablespoon olive oil
• 1 tablespoon all-purpose flour
• 1/2 cup skim milk
• 1/2 cup cauliflower puree (can substitute butternut squash)
• 1 1/2 cups shredded reduced-fat cheddar cheese (about 8 ounces)
• 4 ounces (almost 1/4 cup) reduced-fat or nonfat cream cheese
• 1/2 teaspoon salt
• 1/8 teaspoon paprika
• 1/8 teaspoon pepper
Recipe adapted from Deceptively Delicious by Jessica Seinfeld
• Make vegetable puree. Puree cauliflower or squash in a food processor.
• Boil a large pot of salted water on the stove and add macaroni.
• Cook the macaroni according to package directions. Drain macaroni in a strainer.
• While macaroni is cooking, coat a large pan with cooking spray and heat on medium. Add 1 tablespoon of olive oil and 1 tablespoon flour to the pan and stir for about 2 minutes or until the ingredients mix together. Add milk to the mixture, stirring until mixture begins to thicken.
• Add your vegetable puree, cheese, cream cheese and seasonings and stir until the cheese is melted and the sauce is smooth. Pour in your cooked macaroni and serve the dish warm.