Skinny Gnocchi

I’ve been brainstorming my birthday dinner for a while, now. I originally wanted to go out for a big family dinner, but decided I wanted to make my own food, save some money, and try a new recipe. After enough brain storming, this was the result:

Lightened Gnocchi

makes 16 servings

  • 2 lb cauliflower florets
  • 2 1/4 cup plus 2 Tbsp instant potato flakes, divided
  • 1 cup boiling water
  • 1/4 cup liquid egg substitute
  • 1/8 tsp salt
  • 1 1/2 cups whole wheat flour, divided
  • 1/2 cup all purpose flour

Chop cauliflower and put in a large microwave safe bowl. Add 1/3 cup water to the bowl and cover with plastic wrap. Microwave for 9-10 minutes.

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Meanwhile, in another large bowl, pour boiling water over 2 cups of potato flakes. Stir until well blended. By this time, the cauliflower should just about be done. Carefully, remove the plastic wrap, drain as much water from the cauli as possible, and transfer the cauli, in batches, into a food processor. Blend the cauliflower until smooth. Slowly add the small blended batches of cauliflower to the mashed potatoes, until there is one large mashed vegetable mixture.


Make well in center of vegetables and sprinkle the all purpose flour over the vegetables, along with 1 cup whole wheat flour. Combine the remaining 1/2 cup whole wheat flour and 6 Tbsp potato flakes in a small bowl and set aside. Place egg and salt in center of the well and using a fork, begin to fold the contents of the bowl in towards the well. Once egg is mixed in, bring dough together, and transfer to a surface sprinkled with 2 Tbsp of reserved flour/potato. Knead gently another 4 minutes until ball is dry to touch. Use reserved flour/potato blend for your work surface flour, 1 Tbsp at a time.


Divide the ball of dough into workable sizes. On a lightly floured surface (you can use the reserved potato/flour mix), roll one ball at a time into 1/2-inch diameter rolls and cut into 1-inch long pieces. Allow the bite-size piece to sit for 5 minutes or so, while making more rolls. Roll each small piece of dough gently down the back side of a fork to create the shape. (see video below). Set the formed gnocchi aside and let set for another 5 minutes or so. (Letting the air hit the dough, makes it more worker-friendly).

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Drop these pieces into boiling water and cook until they float (about 1 minute). Meanwhile, continue with remaining dough. As gnocchi float to top of boiling water, remove them to  an ice bath. Drain from ice bath and set aside.


To freeze the gnocchi for later use, do not boil them. Lay the raw dumplings on a baking sheet that has been lined with parchment paper or plastic wrap. Lay the sheet in the freezer for about 3 hours, then transfer to a sealable freezer bag.

Nutrition: per 1 cup (about 3.5 oz, approx. 13 dumplings)

Calories: 103, Fat: 0.2g, Sat. Fat: 0 g, Cholesterol: 0 mg, Sodium: 264.7mg, Carbs: 21.2 g, Fiber: 3.1g, Sugar: 2g, Protein: 4.4g

I am super excited to post Be Well Bundo’s first ever video tutorial!

Thanks to Frank for being my camera man and teaching me Nonna Battaglia’s trick! I know my Nonna Buonanotte would be so proud of me for this recipe! I wish she could be here to enjoy them with me!

Beef Stew: Crock Pot Recipe #6

I got everything ready for tonight’s crock pot dinner, then left mi casa. Breakfast was on-the-go this morning as I was on my way to the hospital to gather information on some patients for clinical this week. I stopped by 7-Eleven a grabbed a small coffee, with a shot of sugar free hazelnut syrup, and a protein bar. It was definitely filling, with just the right amount of toffee and chocolate.


Toffee Chocolate Chip Harvest Power Bar

This week, my instructor chose me to be Clinical Manager. This is kind of my opportunity to take the management roll of Charge Nurse. I assigned two patients to each of my two classmates.

In the hallway, there was an older couple holding hands. I overheard one of the nurses asking how long these two patients had been married… 76 years! WOW! And still so in love! This gives me so much hope that marriages can last! It was a beautiful sight.

After I got home, I completed Day 2 of my Couch to 5K challenge. 3.3 miles feels great! It is so needed for this girls mental health!

My mom’s beef stew is pretty Plain Jane, but always a stick to ribs mouthful of yummy!

After making it with her for the past 20 years, I wanted to see if I could add a Sammy flare.

Typically, mom uses a whole bag of potatoes. I wanted to cut down on the white starchy carbs, so I substitute a few baby red potatoes and some cuber butternut squash. I don’t see why sweet potato wouldn’t work, as well. I like my stews full of veggies so theres a lot of carrots.

There are very few ingredients to my mom’s recipe, but it makes for a winner.

Bundo Crock Pot Beef StewImage

(serves 5)

1 lb london broil, fat trimmed, cubed

4 large carrot sticks, cut into discs

4-5 baby red potatoes, washed, roughly peeled, cut into fours

1/2 to 1 cup butternut squash, cubed (found in produce department)

2 cloves garlic, minced

black pepper, to taste

1 (28oz) jar fat free beef gravy

1/4 cup powdered brown gravy mix

2 1/2 cup water

Spray a skillet with nonstick cooking spray and toss in cubed meat for a quick sear. Remove meat and set aside. In the same skillet, empty gravy in skillet and whisk in the dry gravy mix. Fill the jar with the water, swirl and empty into skillet. Simmer until power is dissolved. Pour into crock pot.

Spray skillet again and add the potato wedges and squash cubes. Brown the outsides, especially the squash since this will dissolve easily in the stew.

Add all the ingredients into the crock pot, give it a light stir, cover, and cook on low.

Nutrition: (1/5 of recipe)

Calories: 253

Total Fat: 8.5g

Sat. Fat: 2g

Cholesterol: 60.4mg

Carbs: 18.6g

Fiber: 1.5g

Sugar: 3.4g

Protein: 22.9g


Mom makes Bisquick dumplings to serve on top, which makes this even heartier. I just topped mine with some gold fish crackers. The expert, my mama’s, review? “Excellent!” Woo hoo!

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I spent my Sunday night watching lectures. During one of my study breaks, I completed Julie’s Super Sweaty Ab Workout. This must have done me in because for the rest of the night I had the munchies. Nothing seemed to do the trick. Even drinking water wasn’t helping. I took out some celery sticks, as a debated packing them for lunch tomorrow, and it hit me. Celery and PB, the perfect crunchy snack! Why didn’t think of it before?! Its elementary! No, really… it used to eat this all the time in elementary school…

I feel so silly that I did all that snacking only to remember the best snack of all!

I have an incredibly busy day tomorrow, so hopefully I burn off some off some of this snack attack.

Good Night!