Cali speaking...So I recently picked up the Abs Issue that Oxygen magazine put out and it had so much information that I wanted to share with you. It hit a lot on adding healthly fats into your diet to help flatten your tummy and tighten those abs that we all want. It recommends getting 30% of your daily calories from fat. I have been doing this and I have to admit I'm hooked. Not only for the results I've gotten but for how amazing I feel from eating them daily. They are my brain food. I seriously am more focused (I know it's sounds crazy) and I'm so satisified. Here is how I have been incorporating them into my daily diet.
-handful of walnuts in my morning oats
-1/4 avacado with my postworkout meal and dinner
-23 almonds for a snack
I love this because it's been very simple to tweak my diet and it has left me feeling fuller for longer and more energized. I challenge you to add these fats into your diet. You won't regret it.
I've also added 1/2 cup black beans daily for extra fiber and this has also help with keeping me fuller for longer. Hope it helps you as much as it has helped me. Talk to you soon.
Saturday, June 18, 2011
Wednesday, June 15, 2011
Netrition.com is great!!! Powdered Peanut Butter 6-15-11
Hey it's Cali...so my 2 favorite treats are peanut butter and chocolate and my best friend also known as my twin sister gave me some powdered peanut butter to try. Oh gosh! Fantastic! I have to share this treasure with you all. It's ingredients are: roasted peanuts, sugar and salt. For every 2 TBSP in contains 45 calories, 1.5g Fat, 94mg Sodium, 5g Carbs, 2g Fiber, Sugar 1g, Protein 5g. I haven't been able to find it at any health food store but you can order it from netrition.com They have an amazing selection of healthy foods. I just ordered 3 of them today. I'm also trying the Walden Farms Chocolate Syrup for my protein pancakes. My sis swears by it! I actually found Walden Farm products at Harmon's but they didn't have the chocolate flavor. I have tried the maple and strawberry syrup and I love them. So if you love the protein pancakes then try adding 2 tablespoons powdered peanut butter to give it extra nutty flavor.
Tuesday, June 14, 2011
Best Protein Pancakes EVER!!! 6-14-11
Cali here...are you ready for my new favorite thing? I love, love, love these filling delicious pancakes because they taste like the real thing!! So long story short...I was reading to Dukan diet and tried it for 5 days (all you eat is protein) it was tough but if you know me at all I love to experiment with new ideas and see how my body reacts. Anyways there is a little thing called the Gallette that you eat once a day to keep your fiber intake up and it contains Oat Bran. So last week I was in the mood for protein pancakes and I usually make them with Old Fashioned Oats but I substituted the Oat Bran instead and...WOW! So fluffy and nice and yummy! I just had to share this one with you so please try it and tell me what you think. I got my Oat Bran cheapest from a health food store, just over a dollar a pound. I also found some Sugar-Free and Calorie-Free Syrup at Harmon's to top them with. It seriously feels like the biggest cheat meal ever! Hope you love it too!
Serves 1: Makes 4 pancakes
1/3 cup Oat Bran
5 egg whites
2 TBSP powdered peanut butter (available @ netrition.com)
1 TBSP Splenda or Stevia
1-2 TBSP water
Whip egg whites until bubbly. Add sugar, water and Oat Bran. Heat Skillet on medium heat. Cook on each side 2-3 minutes or until golden brown.
(I found the longer I let the mixture set before I actually cook it, it makes it super fluffy, due to the Oat Bran expanding.)
This meal is super clean and keeps you feeling full. I like to add a little bit of Natural Peanut Butter on top for some healthy fat.
Serves 1: Makes 4 pancakes
1/3 cup Oat Bran
5 egg whites
2 TBSP powdered peanut butter (available @ netrition.com)
1 TBSP Splenda or Stevia
1-2 TBSP water
Whip egg whites until bubbly. Add sugar, water and Oat Bran. Heat Skillet on medium heat. Cook on each side 2-3 minutes or until golden brown.
(I found the longer I let the mixture set before I actually cook it, it makes it super fluffy, due to the Oat Bran expanding.)
This meal is super clean and keeps you feeling full. I like to add a little bit of Natural Peanut Butter on top for some healthy fat.
Monday, May 23, 2011
Chicken Parmigiana 5-23-11
Sometimes you just need something crispy and carby, right. Well this is a great way to have have yummy Chicken Parmigiana without all the extra fat. Hope you like it. Happy cooking!
Makes 4 servings
1 egg
1 cup wheat germ
1/2 cup olive oil
4 chicken breasts
6 tomatoes, chopped
1 can (28oz) tomato puree
1/2 cup shredded part-skim mozzarella cheese
1. Preheat oven to 350
2. Beat egg in a wide-mouthed bowl and set aside.
3. Pour wheat germ onto a plate and heat olive oil in a large skillet over medium heat. Dip each chicken breast in egg, then coat with wheat germ before placing in skillet. Cook until browned on one side (about 5 minutes) then flip and repeat.
4. In the meantime, combine tomatoes and tomato puree and pour into a 9x13 oven safe pan.
5. Remove chicken from oil, shaking slightly to drain and place on top of tomato mixture in the pan. Bake for 15 minutes or until cooked though. Remove from oven, sprinkle cheese over top and bake for 5 more minutes or until cheese is melted.
Enjoy every bite!
Calories 340 Fat 12g Saturated Fat 3g Cholesterol 89mg Sodium 225mg Carbs 27g Fiber 6g Sugar 15g Protein 39g Iron 4mg
Makes 4 servings
1 egg
1 cup wheat germ
1/2 cup olive oil
4 chicken breasts
6 tomatoes, chopped
1 can (28oz) tomato puree
1/2 cup shredded part-skim mozzarella cheese
1. Preheat oven to 350
2. Beat egg in a wide-mouthed bowl and set aside.
3. Pour wheat germ onto a plate and heat olive oil in a large skillet over medium heat. Dip each chicken breast in egg, then coat with wheat germ before placing in skillet. Cook until browned on one side (about 5 minutes) then flip and repeat.
4. In the meantime, combine tomatoes and tomato puree and pour into a 9x13 oven safe pan.
5. Remove chicken from oil, shaking slightly to drain and place on top of tomato mixture in the pan. Bake for 15 minutes or until cooked though. Remove from oven, sprinkle cheese over top and bake for 5 more minutes or until cheese is melted.
Enjoy every bite!
Calories 340 Fat 12g Saturated Fat 3g Cholesterol 89mg Sodium 225mg Carbs 27g Fiber 6g Sugar 15g Protein 39g Iron 4mg
Wednesday, May 4, 2011
Nutty Apple-Blueberry Granola 5-4-11
I love Granola for its versatile use. I love it sprinkled on my Greek Yogurt or packed in small baggies when heading to the pool or park with the kids or a quick handful for a preworkout to give me a little extra energy. The best part is my kids will eat it too! Hope you enjoy! Just be careful with any granola...make sure you only eat 1 serving at a time. I like to prepackage mine so they is no temptation to just keep going and going. Portion control is key people, happy cooking!
(Makes 6 servings)I think it makes more :)
2 cups oats
1/4 cup ground flax seed
2 tbsp whole flax seed
1/4 cup canola oil
1/3 cup honey
1/2 cup walnuts, roughly chopped
Cooking spray
1/2 cup dried apple slices, diced
1/4 cup dried blueberries
1. Preheat oven to 300. In a large bowl, combine first 6 ingredients, stirring well until mixed and coated.
2. Spray cooking spray on large cookie sheet and spread mixture onto it. Bake for 40 minutes, stirring after every 10 minutes. When done, add dried fruit and mix to combine.
Nutrients per 1 cup serving: Calories 366, Total Fat 19g, Saturated Fat 2, Sodium 23mg, Carbs 46g, Fiber 7g, Sugar 23g, Protein 6g, Iron 1mg
(If the calorie intake seems to high for you just cut the serving in half)
(Makes 6 servings)I think it makes more :)
2 cups oats
1/4 cup ground flax seed
2 tbsp whole flax seed
1/4 cup canola oil
1/3 cup honey
1/2 cup walnuts, roughly chopped
Cooking spray
1/2 cup dried apple slices, diced
1/4 cup dried blueberries
1. Preheat oven to 300. In a large bowl, combine first 6 ingredients, stirring well until mixed and coated.
2. Spray cooking spray on large cookie sheet and spread mixture onto it. Bake for 40 minutes, stirring after every 10 minutes. When done, add dried fruit and mix to combine.
Nutrients per 1 cup serving: Calories 366, Total Fat 19g, Saturated Fat 2, Sodium 23mg, Carbs 46g, Fiber 7g, Sugar 23g, Protein 6g, Iron 1mg
(If the calorie intake seems to high for you just cut the serving in half)
Simple Vinaigrette! 5-4-11
Makes: 1 cup Shelf Life: 1 to 2 weeks
1/3 cup extra-virgin olive oil
1/4 cup roasted almond oil
1/4 cup apple cider vinegar
2 Tbsp agave nectar
1 Tbsp Dijon mustard
Sea salt, to taste
Freshly ground black pepper, to taste
Pour all liquid ingredients into an airtight sealable container. Tightly seal and shake well to combine. Taste dressing and adjust seasoning, if necessary. Reseal and refrigerate until needed.
Nutrients per 1 tbsp serving: Calories 82, Total Fat 8g, Sat Fat 1g, Monounsaturated Fat 6g, Polyunsaturated Fat 1g, Carbs 2.7g, Sugar 2g, Sodium 37.5 mg
Tip: Olive oil becomes soled when chilled. Bring to room temperature prior to using.
This dressing is excellent! With Summer practically here it's a perfect thing to have on hand for all those yummy salads. It's so tangy! I love it!
1/3 cup extra-virgin olive oil
1/4 cup roasted almond oil
1/4 cup apple cider vinegar
2 Tbsp agave nectar
1 Tbsp Dijon mustard
Sea salt, to taste
Freshly ground black pepper, to taste
Pour all liquid ingredients into an airtight sealable container. Tightly seal and shake well to combine. Taste dressing and adjust seasoning, if necessary. Reseal and refrigerate until needed.
Nutrients per 1 tbsp serving: Calories 82, Total Fat 8g, Sat Fat 1g, Monounsaturated Fat 6g, Polyunsaturated Fat 1g, Carbs 2.7g, Sugar 2g, Sodium 37.5 mg
Tip: Olive oil becomes soled when chilled. Bring to room temperature prior to using.
This dressing is excellent! With Summer practically here it's a perfect thing to have on hand for all those yummy salads. It's so tangy! I love it!
Wednesday, April 20, 2011
My new favorite thing!!! 4-20-11
I just found this at Costco today and I have to say, I think I'm in love! I love hummus for one but the flavor and texture is amazing! They also have original or spicy red pepper. I will try them all for sure. I spread it over celery and it was fabulous. I'm sure it will be great with any veggie or whole wheat cracker or just a spoonful on the go. Love it! Try it...I dare you.
Check out the Nutrients:
Serving: 2 Tbsp
Calories: 70 Total Fat 3.5g Sodium: 7mg Total Carbs: 7g Fiber 2g Sugar 0g Protein: 3g
Monday, April 18, 2011
Broiled Fish & Tomatoes 4-18-11
I found this recipe in a Parents Magazine. It is super clean and I love the flavor! The tomatoes turn out perfect! It's super easy too!
Ingredients:
About 1 1/2 lbs. white fish fillets
4 Tbsp extra-virgin olive oil, divided
1 lb. cherry tomatoes
2-3 sprigs fresh oregano, thyme, rosemary or basil
Sea salt and freshly ground black pepper (optional)
1. Heat the broiler. Drizzle the fish with 2 Tbsp olive oil and sprinkle it with salt and pepper. In a separate bowl, toss the cherry tomatoes with remaining olive oil, salt, pepper and fresh herbs and place on rimmed baking sheet. Set aside.
2. Broil the fish for 5 to 8 minutes, depending on thickness, or until firm. When done, the fish will be juicy but opaque, and a thin-bladed knife will pass through it fairly easy. Cover and keep warm.
3. Broil tomatoes until their skins blister and crack, about 3 minutes; check often, shaking the pan frequently to keep them from burning.
Such a simple, delicious dish. Serve with salad or over a bed of brown rice. Love it! Happy cooking!
Ingredients:
About 1 1/2 lbs. white fish fillets
4 Tbsp extra-virgin olive oil, divided
1 lb. cherry tomatoes
2-3 sprigs fresh oregano, thyme, rosemary or basil
Sea salt and freshly ground black pepper (optional)
1. Heat the broiler. Drizzle the fish with 2 Tbsp olive oil and sprinkle it with salt and pepper. In a separate bowl, toss the cherry tomatoes with remaining olive oil, salt, pepper and fresh herbs and place on rimmed baking sheet. Set aside.
2. Broil the fish for 5 to 8 minutes, depending on thickness, or until firm. When done, the fish will be juicy but opaque, and a thin-bladed knife will pass through it fairly easy. Cover and keep warm.
3. Broil tomatoes until their skins blister and crack, about 3 minutes; check often, shaking the pan frequently to keep them from burning.
Such a simple, delicious dish. Serve with salad or over a bed of brown rice. Love it! Happy cooking!
Friday, April 15, 2011
Oxygen Magazine Does It Again...
In the May issue of Oxygen Magazine I found once again another great recipe!
First of all, they found some great recipe's to use with this "Mango BBQ Sauce" they came up with. I made their BBQ Chicken Pizza with it. I will give you the recipe for the BBQ Sauce, then show you how to make the pizza...
Mango BBQ Sauce
1TBS olive oil
1 onion chopped
4 cloves garlic minced
1 mango, peeled, pitted and chopped
2 15-oz cans diced tomatoes
1Cup Water
1 6-oz can tomato paste
1/2 Cup maple syrup
1/2 Cup organic molasses
1/4 Cup apple cider vinegar
2 TBS lemon juice (fresh or bottled)
2 TBS Worcestershire sauce
1 tsp sea salt
1 tsp ground black pepper
1) Heat olive oil in a skillet on med/high heat
2) Add onions, garlic and mango. Saute until soft, about 3 min
3) Add all remaining ingredients and stir to combine. bring to a boil on med/high heat. reduce heat, cover and simmer on low for 30min, stirring often
4) Remove from heat and allow to cool a little (I didn't though)
5) Transfer 2 Cups sauce to a blender and puree to liquify ingredients
5) Add pureed sauce to remaining sauce in pan and stir
You can store in containers in the fridge until ready to use!
***Now that you have your sauce, you will be using some of it for your pizza!***
BBQ Chicken Pizza
1 frozen whole wheat pizza crust (I used whole wheat pocket-less pita's as personal pan pizza's)
1/2 red onion, thinly sliced
1 tsp olive oil
2 boneless skinless chicken breasts, cubed
2 Cups Mango BBQ Sauce
1/2 bunch cilantro, chopped
4 oz mozzarella
1) Bake the crust according to directions (I just heated oven to 350 and baked until pita's were crisp)
2) Saute red onion in olive oil on med heat until browned, about 5 min.
3) Add chicken and sauce. Bring to a boil.
4) Reduce heat to simmer until sauce thickens and clings to chicken and chicken is cooked through. About 10 min
5) Spread chicken/sauce mixture onto pre-baked crust
6) Sprinkle with cilantro and cheese and heat at 400 degrees in oven for 5 min or until cheese has melted. Removed from oven and let cool 5 minutes
Nutrients:
Cal 332, fats 8g, cholesterol 60mg, sodium 570mg, carbs 37g, fiber 2g, sugars 12g, protein 28g, iron 3mg
First of all, they found some great recipe's to use with this "Mango BBQ Sauce" they came up with. I made their BBQ Chicken Pizza with it. I will give you the recipe for the BBQ Sauce, then show you how to make the pizza...
Mango BBQ Sauce
1TBS olive oil
1 onion chopped
4 cloves garlic minced
1 mango, peeled, pitted and chopped
2 15-oz cans diced tomatoes
1Cup Water
1 6-oz can tomato paste
1/2 Cup maple syrup
1/2 Cup organic molasses
1/4 Cup apple cider vinegar
2 TBS lemon juice (fresh or bottled)
2 TBS Worcestershire sauce
1 tsp sea salt
1 tsp ground black pepper
1) Heat olive oil in a skillet on med/high heat
2) Add onions, garlic and mango. Saute until soft, about 3 min
3) Add all remaining ingredients and stir to combine. bring to a boil on med/high heat. reduce heat, cover and simmer on low for 30min, stirring often
4) Remove from heat and allow to cool a little (I didn't though)
5) Transfer 2 Cups sauce to a blender and puree to liquify ingredients
5) Add pureed sauce to remaining sauce in pan and stir
You can store in containers in the fridge until ready to use!
***Now that you have your sauce, you will be using some of it for your pizza!***
BBQ Chicken Pizza
1 frozen whole wheat pizza crust (I used whole wheat pocket-less pita's as personal pan pizza's)
1/2 red onion, thinly sliced
1 tsp olive oil
2 boneless skinless chicken breasts, cubed
2 Cups Mango BBQ Sauce
1/2 bunch cilantro, chopped
4 oz mozzarella
1) Bake the crust according to directions (I just heated oven to 350 and baked until pita's were crisp)
2) Saute red onion in olive oil on med heat until browned, about 5 min.
3) Add chicken and sauce. Bring to a boil.
4) Reduce heat to simmer until sauce thickens and clings to chicken and chicken is cooked through. About 10 min
5) Spread chicken/sauce mixture onto pre-baked crust
6) Sprinkle with cilantro and cheese and heat at 400 degrees in oven for 5 min or until cheese has melted. Removed from oven and let cool 5 minutes
Nutrients:
Cal 332, fats 8g, cholesterol 60mg, sodium 570mg, carbs 37g, fiber 2g, sugars 12g, protein 28g, iron 3mg
Monday, April 11, 2011
The Best Muffins EVER! 4-11-10
My mother-in-law is a health nut and I mean that as a compliment. She is always giving me great ideas and recipes she has found and now I can share this fabulous one with you. She lives up North so when she came to visit last time she brought these muffins and I fell in love with them. This recipe makes 12 muffins and if you don't want to eat them all in a couple days (even though you'll want to) then go ahead and freeze them so you won't waste any. I freeze all my baked goods and it doesn't taste any different once it has thawed out, I promise. And again, feel free to modify the recipe to what you have or what you like.
The Best Muffins EVER!
1 1/2 c. wheat flour
3/4 c. oat bran/wheat bran
1 c. brown sugar, honey or agave
2 tsp baking soda
1 tsp baking powder
1/2 tsp salt
2 tsp cinnamon
1 1/2 c carrots shredded
2 apples shredded
1/2 c raisins
1 c. nuts chopped (walnuts, pecans, almonds)
3/4 c. almond milk
3/4 c. ground flax seed
2 eggs, beaten
1 tsp vanilla
Mix dry ingredients, stir in carrots, apples, raisins and nuts. Combine milk, eggs beaten, flax and vanilla. Grease muffin pan, bake at 350 degrees for 15-20 minutes.
P.S. I know I've been posting a lot of "baked yummy goods" lately. (I must be in real need of some comfort food..?) I'm going to be posting lots of meal dishes and ideas for snacks so keep in touch and let me know what you think. I love the request that Katie gave for a side veggie dish, so please follow her example if there is something you want to see. Happy cooking!
The Best Muffins EVER!
1 1/2 c. wheat flour
3/4 c. oat bran/wheat bran
1 c. brown sugar, honey or agave
2 tsp baking soda
1 tsp baking powder
1/2 tsp salt
2 tsp cinnamon
1 1/2 c carrots shredded
2 apples shredded
1/2 c raisins
1 c. nuts chopped (walnuts, pecans, almonds)
3/4 c. almond milk
3/4 c. ground flax seed
2 eggs, beaten
1 tsp vanilla
Mix dry ingredients, stir in carrots, apples, raisins and nuts. Combine milk, eggs beaten, flax and vanilla. Grease muffin pan, bake at 350 degrees for 15-20 minutes.
P.S. I know I've been posting a lot of "baked yummy goods" lately. (I must be in real need of some comfort food..?) I'm going to be posting lots of meal dishes and ideas for snacks so keep in touch and let me know what you think. I love the request that Katie gave for a side veggie dish, so please follow her example if there is something you want to see. Happy cooking!
Wednesday, April 6, 2011
Don't be afraid to modify a recipe! Protien-Packed Cookies 4-6-11
I found this delicious cookie recipe in an Oxygen Magazine and when I went to try it out I found I did not have all the ingredients. So I thought to myself, I can modified the recipe with the ingredients I do have. I know, I'm so clever. You will find my modifications in parentheses next to the original ingredients. I have to say I was impressed with the final product and so where my friends that came over for a girls night. Martha, Jamie, & Angie...Love you girls! I hope you all enjoy my version or the original version. I challenge you also to modify any recipe you come across and don't have all the ingredients for. It can be a lot of fun and it makes you feel like such a chef. This goes for all aspects in our busy lives! Sometimes we have to modify our workout, our day, our recipes, ourselves to make things work. Just try it & tell me what you think!
Protein-Packed Cookies
(makes 2-3 dozen)
1 cup whole-grain flour (I used: 1 cup whole wheat flour)
1 cup wheat bran (1 cup oatmeal)
1 cup vanilla protein powder (1 cup chocolate protein powder)
1/2 tsp baking soda
1/3 cup Sucanat; optional (I used it)
1 Tbsp pineapple juice (1 Tbsp fresh orange juice)
1 cup unsweetened applesauce
2 egg whites
1 tsp pure vanilla extract
1/2 tsp pure coconut extract; optional (1/2 tsp almond extract)
1 cup finely chopped fresh pineapple or 1 8-oz can unsweetened crushed pineapple (1 cup grated apple)
1. Preheat oven to 350. Line a baking sheet with parchment paper at set aside.
2. In a large bowl, mix together first 4 ingredients. Set aside.
3. In a small bowl, stir Sucanat (optional) into pineapple juice. Set aside.
4. Add all remaining ingredients to the large bowl and combine gently. Add pineapple juice mixture, stirring gently; do not over mix.
5. Use a spoon and bare hand to form dough into walnut-sized balls. Place balls onto baking sheet, flattening slightly. Bake in oven until lightly browned. Let cool before serving.
Nutrients per serving:Calories: 100 Total Fats: 1g Cholesterol: 15mg Sodium: 50mg Carbs: 15g Dietary Fiber: 2g Sugars: 6g Protein: 8g Iron: 1mg
Protein-Packed Cookies
(makes 2-3 dozen)
1 cup whole-grain flour (I used: 1 cup whole wheat flour)
1 cup wheat bran (1 cup oatmeal)
1 cup vanilla protein powder (1 cup chocolate protein powder)
1/2 tsp baking soda
1/3 cup Sucanat; optional (I used it)
1 Tbsp pineapple juice (1 Tbsp fresh orange juice)
1 cup unsweetened applesauce
2 egg whites
1 tsp pure vanilla extract
1/2 tsp pure coconut extract; optional (1/2 tsp almond extract)
1 cup finely chopped fresh pineapple or 1 8-oz can unsweetened crushed pineapple (1 cup grated apple)
1. Preheat oven to 350. Line a baking sheet with parchment paper at set aside.
2. In a large bowl, mix together first 4 ingredients. Set aside.
3. In a small bowl, stir Sucanat (optional) into pineapple juice. Set aside.
4. Add all remaining ingredients to the large bowl and combine gently. Add pineapple juice mixture, stirring gently; do not over mix.
5. Use a spoon and bare hand to form dough into walnut-sized balls. Place balls onto baking sheet, flattening slightly. Bake in oven until lightly browned. Let cool before serving.
Nutrients per serving:Calories: 100 Total Fats: 1g Cholesterol: 15mg Sodium: 50mg Carbs: 15g Dietary Fiber: 2g Sugars: 6g Protein: 8g Iron: 1mg
Monday, April 4, 2011
Katie Leavitt...this one's for you! Veggie Slaw 4-4-11
This is such a yummy summer veggie idea. Perfect for BBQ's, picnic or just a side dish for dinner with the family. It's even better after it has set overnight.
Vegetable Slaw
3 cups shredded cabbage
5 plum tomatoes, seeded and chopped
1 cup fresh broccoli florets, cut small
1 cup cauliflower, cut small
1/2 cup chopped red onion
Dressing:
1/2 cup Greek Yogurt
1/4 cup low fat cottage cheese
1 Tbsp cider vinegar
3/4 tsp salt (optional)
1/4 tsp ground pepper
Pour dressing over veggie mixture. Toss to coat evenly and refrigerate.
Enjoy!
Vegetable Slaw
3 cups shredded cabbage
5 plum tomatoes, seeded and chopped
1 cup fresh broccoli florets, cut small
1 cup cauliflower, cut small
1/2 cup chopped red onion
Dressing:
1/2 cup Greek Yogurt
1/4 cup low fat cottage cheese
1 Tbsp cider vinegar
3/4 tsp salt (optional)
1/4 tsp ground pepper
Pour dressing over veggie mixture. Toss to coat evenly and refrigerate.
Enjoy!
Sunday, April 3, 2011
Beef Teriyaki 4.3.11
Tried another new recipe tonight. It was so good I couldn't wait another minute it post it! This one is from Oxygen Magazine's April Issue.
Beef Teriyaki
8oz grass-fed beef, sliced
juice of 1 lemon
1tsp olive oil
1Cup water, divided
1onion, chopped
1head broccoli, chopped (about 2C)
1bunch baby bok choy, chopped (about 1.5C)
4C kale, chopped
3TBS low-sodium soy sauce
dried ginger to taste (I did approx 1tsp)
2 cloves garlic, minced
1tsp sesame oil
1tsp lemon juice
2TBS maple syrup
1: Place beef strips in a bowl and toss with lemon juice.
2: In a large skillet set on medium heat, brown meat in oil for 5min. Add 1/2 C water plus onion, broccoli, bo choy and kale. Cover and reduce heat. Let cook for 10 min about.
3: Meanwhile, place remaining ingredients plus remaining 1/2 C water in a blender and blend to combine. Heat in a small pan. Wisk while it boils. Stir sauce onto beef and veggies. Serve.
Nutrition:
267 Calories, 8g fat, 40mg Cholesterol, 613mg Sodium, 29g Carbs, 6g Fiber, 12g Sugar, 25g Protein, 5mg Iron
Beef Teriyaki
8oz grass-fed beef, sliced
juice of 1 lemon
1tsp olive oil
1Cup water, divided
1onion, chopped
1head broccoli, chopped (about 2C)
1bunch baby bok choy, chopped (about 1.5C)
4C kale, chopped
3TBS low-sodium soy sauce
dried ginger to taste (I did approx 1tsp)
2 cloves garlic, minced
1tsp sesame oil
1tsp lemon juice
2TBS maple syrup
1: Place beef strips in a bowl and toss with lemon juice.
2: In a large skillet set on medium heat, brown meat in oil for 5min. Add 1/2 C water plus onion, broccoli, bo choy and kale. Cover and reduce heat. Let cook for 10 min about.
3: Meanwhile, place remaining ingredients plus remaining 1/2 C water in a blender and blend to combine. Heat in a small pan. Wisk while it boils. Stir sauce onto beef and veggies. Serve.
Nutrition:
267 Calories, 8g fat, 40mg Cholesterol, 613mg Sodium, 29g Carbs, 6g Fiber, 12g Sugar, 25g Protein, 5mg Iron
My First Post of the Season!! 4.3.11
I hope everyone has had a wonderful winter and ready now to start a new season of warmth and sunshine! I know I am! I've seen Cali's stack of delicious recipe's and tried a few as well. You all should be very excited, so check in often for her new posts! I have a few to add as well, but I'm focusing more on the new season of BOOTCAMP. I'm hoping for a successful summer of fun and huge progress for anyone that comes.
I found this recipe in Good Housekeeping recently and just tried it last night. YUMMY!!!!
Greek Chicken Pitas:
1C Greek Yogurt (I used the flavored kind...vanilla honey or strawberry honey are good)
2TBS fresh mint and dill leaves, chopped
3/4tsp ground cumin
1 clove garlic, minced
salt
2TBS fresh lemon juice (I used bottled)
4tsp extra virgin olive oil
1/4tsp dried oregano
1lb. chicken-breast tenders
1/2 cucumber
1 large tomato
4 whole wheat pita pockets
1: In small bowl, combine yogurt, mint, dill, 1/4tsp cumin, 1/3 of the garlic and 1/4 tsp salt...set aside.
2: In pie plae, combine 1TBS lemon juice, 3tsp olive oil, oregano, 1/4tsp salt, remaining 1/2tsp cumin and half of remaining garlic. Add chicken, turning to coat. Let stand. Prepare grill pan on medium/high heat, at a little olive oil.
3: Place chicken in pan and cook 10-12min or until no longer pink in center, turning once.
4: Meanwhile, cut cucumber and tomato into chinks; toss, in bowl, with 1/8tsp salt and remaining lemon juice, oil, and garlic.
5: Transfer chicken to serving plates. Heat up pitas in microwave or in grill pan. Fill pitas with yogurt sauce, cucumber mixture and chicken.
Nutrition:
330 calories, 33g protein, 31g carbs, 9g fat, 5g fiber, 63mg cholesterol, 685mg sodium.
I found this recipe in Good Housekeeping recently and just tried it last night. YUMMY!!!!
Greek Chicken Pitas:
1C Greek Yogurt (I used the flavored kind...vanilla honey or strawberry honey are good)
2TBS fresh mint and dill leaves, chopped
3/4tsp ground cumin
1 clove garlic, minced
salt
2TBS fresh lemon juice (I used bottled)
4tsp extra virgin olive oil
1/4tsp dried oregano
1lb. chicken-breast tenders
1/2 cucumber
1 large tomato
4 whole wheat pita pockets
1: In small bowl, combine yogurt, mint, dill, 1/4tsp cumin, 1/3 of the garlic and 1/4 tsp salt...set aside.
2: In pie plae, combine 1TBS lemon juice, 3tsp olive oil, oregano, 1/4tsp salt, remaining 1/2tsp cumin and half of remaining garlic. Add chicken, turning to coat. Let stand. Prepare grill pan on medium/high heat, at a little olive oil.
3: Place chicken in pan and cook 10-12min or until no longer pink in center, turning once.
4: Meanwhile, cut cucumber and tomato into chinks; toss, in bowl, with 1/8tsp salt and remaining lemon juice, oil, and garlic.
5: Transfer chicken to serving plates. Heat up pitas in microwave or in grill pan. Fill pitas with yogurt sauce, cucumber mixture and chicken.
Nutrition:
330 calories, 33g protein, 31g carbs, 9g fat, 5g fiber, 63mg cholesterol, 685mg sodium.
Friday, April 1, 2011
We missed you ALL! New recipes! 4-1-11
We're back! We miss you all and we're looking forward to giving you lots of new clean eat recipes this summer! Martha is starting her boot camp again so check her out on Facebook to get the all the details. It's warming up out there and you know what that means....bikinis! So lets get serious and keep those diets squeaky clean! I'm going to post some great snack ideas for you so there are no excuses! Remember to keep those fridges stocked with clean eats so when hunger strikes you'll be prepared. "If you fail to prepare, you prepare to fail." I found a hummus recipe and used black beans instead of garbanzo beans and it was amazing! I serve it with either whole wheat chips, crackers, or veggies. Hope you love it!
Hummus
15 oz black beans, drained
1 garlic clove
2 tsp cumin
1/2 tsp salt (optional)
1 Tbsp Olive Oil
Process until smooth.
Refrigerate at least 2 hours
Enjoy every bite!
Hummus
15 oz black beans, drained
1 garlic clove
2 tsp cumin
1/2 tsp salt (optional)
1 Tbsp Olive Oil
Process until smooth.
Refrigerate at least 2 hours
Enjoy every bite!
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