Cook Of The Week
Anyone can make delicious food, I can make it delicious and healthy!
ACE Health Coach
ISSA Fitness Trainer
Posted: Sunday, April 13, 2014 12:00 pm
Katherina Colston is a personal trainer and a health food enthusiast.
“Anyone can make delicious food,” Colston said, “but I can make it delicious and healthy.”
Colston, born and raised in Athens, Greece, wasn’t always a health nut. “Growing up, mom did all of the cooking and I only cooked out of necessity,” Colston said. “She taught me how to cook traditional Greek food with lots of oils and fats.”
Later in life, Colston met her American husband during his navy tour and he immediately fell in love with the Modern Greek dancer. The couple married in 1967 and moved to the United States the following year.
Colston admitted that although she began cooking more often after she was married, she still burned a lot of the food that she attempted to prepare. She began asking friends for recipes, and purchased several cookbooks.
In 1995, she began to notice she was putting on weight and started losing comfortable mobility so she decided to study nutrition. After starting her research, she quickly realized that something had to change. She then became concerned with cooking healthy and working out.
“If you want to change, you have to eat better,” Colston said. “Energy is very important.”
Colston began finding recipes online and modifying them to make her food choices healthier.
In 2001, Colston became a personal trainer at Firehouse Gym, and has been a recipient of the Live Healthy Georgia BE ACTIVE Acknowledgement and BAAR Recognition Award in 2006. She also teaches fitness classes at the gym, including the SilverSneakers class.
Now, Colston encourages her clients to bring her recipes so that she can personally modify them to make them healthy for optimum results.
“I’m involved with so many people and get so many food and exercise ideas,” Colston said. “I love it.”
When Colston isn’t whipping up something new and nutritious in the kitchen, she is reading, exercising and continuing to be social. “It is imperative to exercise,” Colston said. “It is not only good for the body, but for the mind and spirit.”
1 cup oat flour
2 TBS Stevia
1/4 tsp salt
1 large egg
1 cup low-fat milk
¼ cup water
1 TBS Smart Balance margarine, melted
¼ teaspoon vanilla extract
2 TBS Smart Balance vegetable oil or butter flavor cooking spray for greasing pan
2 ½ cups fat free cottage cheese
1 8oz package of fat free cream cheese
1 TBS Stevia
1 large egg
½ teaspoon vanilla extract
Blueberry Sauce (makes about 2 cups)
1 lb fresh or frozen blueberries (3 ½ cups)
1/2 cup Stevia
4 TBS freshly squeezed lemon juice
To make the crêpe batter, sift the flour, sugar, and salt into a bowl and set aside. Combine the egg, milk, butter, and vanilla extract in another bowl and stir until smooth. Add this mixture to the dry ingredients and stir until blended into a relatively smooth batter. Let the batter rest for 30 minutes in the refrigerator. (The batter may be prepared to this point and stored in the refrigerator for up to 12 hours.)
Heat a crêpe pan or small skillet over medium heat. Brush the pan with melted butter. Pour a scant ¼ cup batter into the crêpe pan, swirling and tilting the pan to coat the bottom. Cook (reducing the heat if necessary) until the first side is set and has a little color, about 2 minutes. Use a thin metal or heatproof rubber spatula to loosen the crêpe, and turn it over. Cook on the other side until set and very lightly colored (the crêpe will not be as dark on the second side as on the first), 1 minute more. Stack the crêpes between layers of parchment or waxed paper as you cook.
To make the cheese filling, purée the cottage cheese and cream cheese in a blender until very smooth. Transfer to a bowl and stir in the Splenda, egg, and vanilla extract by hand. Keep refrigerated until you are ready to finish the crêpes.
Preheat the oven to 400°F. Lightly spray a medium baking dish with cooking spray.
Spoon or pipe about 2 tablespoons of the cheese filling onto each crêpe. Fold each crêpe into quarters, or fold the sides in to the center, then roll each crêpe up. Place the crêpes seam side down in the prepared baking dish and bake until very hot, 8-10 minutes.
Combine the blueberries, ¾ cup of the Splenda, two tablespoons sugar and four tablespoons of lemon juice in a saucepan and bring to a simmer over medium heat. Simmer until the sugar has dissolved, about 10 minutes. Taste the mixture and, if necessary, add a little more Splenda. Continue to heat until any additional sugar is dissolved.
Make a slurry by blending 1 teaspoon cornstarch with 2 teaspoons cold water. Drizzle the slurry into the simmering blueberries gradually, adding just enough to lightly thicken the sauce.
Serve immediately, 2 crêpes per serving, with warm blueberry sauce.
Makes 10 crêpes, or 5 servings.
Nutrition analysis per crepe (includes sauce):
220 calories, 8g protein, 25g carbohydrate, 5g fat, 230mg sodium, 6g sugar, 25mg cholesterol, 4g fiber.
The cooked crêpes can be stored between wax paper for 3-4 days in the fridge. The blueberry sauce can be stored in a covered container in the fridge for more than a week, When reheating, drizzle over the crêpes and warm up for 30-35 seconds in the microwave.
1 ½ cups oat flour
1 cup old-fashioned rolled oats
1 cup Stevia
¾ tsp. baking powder
½ tsp. salt
½ tsp. ground cinnamon
¼ tsp. ground nutmeg
2 Scoops vanilla whey protein
½ Unsweetened apple sauce
1 cup apple cider or apple juice
3 cups peeled, chopped tart apples, such as Granny Smith
¼ cup coarsely chopped walnuts, toasted (optional)
Preheat oven to 350F. Lightly grease 8x10-inch baking pan, or coat with nonstick cooking spray. Mix oat flour, oats, Stevia, baking powder, salt, cinnamon, whey protein, nutmeg cider and apples in mixing bowl. Using fork or fingertips, work in applesauce and cider until mixture becomes soft and moist. Mix walnuts into remaining oat mixture, or sprinkle evenly over mixture and pat into even layer.
Bake 30 to 35 minutes, or until top is golden and apples are tender when pierced with a fork. Cool completely on a wire rack before cutting into 16 bars.