Wednesday, December 31, 2014

Recipe of the Day


Black Bean Quinoa Quesadillas


This recipe provides 4 servings.


Ingredients:


1) 1/2 cup water
2) 1/2 cup cooked black beans
3) 1/4 cup quinoa
4) 1/2 cup finely diced fresh tomatoes
5) 1/4 cup corn kernels
6) 1/4 cup thinly sliced green onions
7) 1 tablespoon minced cilantro
8) 3/4 cup shredded cheddar cheese
9) 8 soft whole wheat tortillas or brown rice tortillas


Instructions:

1) Bring water and quinoa to a boil in a small saucepan. Reduce heat to a simmer, cover and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for an additional 5 minutes. Remove the lid and fluff with a fork and set aside.

2) Preheat the oven to 375 F. degrees. Combine the 1/2 cup of cooked quinoa and black beans in a medium bowl. Lightly mash the mixture with a potato masher to bind it together. Add the tomatoes, green onions, corn and cilantro and mix thoroughly.

3) Place 4 of the tortillas on 1 large or 2 small baking sheets.

4) Spread the mixture evenly over the tortillas. Sprinkle evenly with the cheese and cover with remaining 4 tortillas.

5) Place on the middle rack of the oven and bake for 12 minutes, until cheese is melted and the filling is heated though. The edges of the quesadillas should be lightly browned.

6) Remove from the oven and cut into triangles. Serve with guacamole, sour cream or salsa.




Enjoy!

Saturday, December 27, 2014

My Health Coaching Services...


What are my health coaching services in the simplest of terms?

 
 

For me, it is assisting you accomplish your goals. You, ultimately possess the answers and insights to reaching your goals. I have a “tool box” full of techniques, exercises, interventions, and suggestions to guide you to reaching any goal that you seek to fulfill.  This “toolbox” of valuable resources has been acquired through an extensive history and on- going education based in the fields of psychology, personal training, wellness coaching, and performance enhancement techniques.

Please click on the “6 Facts about my Coach Approach,” on the right hand side of the home page, for further information.

Recipe of the Day


Lentil Salad with Soft-Cooked Eggs


This recipe provides 6 servings.

Ingredients:


1) 1 1/4 cups dried petite green lentils
2) 6 large eggs
3) 3 tablespoons extra-virgin olive oil
4) 3 tablespoons red wine vinegar
5) 2 1/4 teaspoons minced garlic
6) 3/4 teaspoon sea salt
7) 3/8 teaspoon freshly ground black pepper
8) 1 1/4 cups diced red bell pepper
9) 1/2 cup chopped scallions
10) 1/2 cup diced celery
11) 9 cups baby arugula


Instructions:

1) Place lentils in a medium saucepan. Cover with water to 3 inches above lentils; bring to a boil. Reduce heat, and simmer approx. 20 mins. or until lentils are tender. Drain and keep warm.

2) Add water to a large saucepan to a depth of 3 inches; bring to a boil. Add eggs; boil 5 minutes. Drain. Plunge eggs into ice water; let stand 5 minutes. Drain and peel.

3) Combine oil, garlic, mustard, vinegar, salt, and 1/4 teaspoon black pepper in a medium bowl, stirring with a whisk. Set aside 2 tablespoons oil mixture. Add lentils, bell pepper, celery, onions to remaining oil mixture; toss gently to coat. Place reserved 2 tablespoons oil mixture and arugula in a large bowl; toss to coat.

4) Place approx. 3/4 cup lentil mixture and about 1 cup arugula mixture on each of 6 plates/portions. Cut eggs in half lengthwise; top each serving with 2 egg halves. Sprinkle evenly with remaining 1/8 teaspoon black pepper.


Nutritional value per serving:

Calories: 300
Total Fat: 16 grams (saturated 3grams)
Protein: 16 grams
Carbs: 27 grams
Fiber: 7 grams
Sodium: 400 mg



Enjoy!


Thursday, December 25, 2014

Recipe of the Day


Sweet Potato and Chickpea Cakes with Avocado Salsa


This recipe provides 4 servings ( 1 patty and approx. 1/2 cup salsa).


Ingredients:

1) 1/2 cup chopped yellow onion
2) 2 1/2 tablespoons olive oil, divided
3) 1 jalapeno pepper, seeded and minced
4) 5 garlic cloves, crushed
5) 1 3/4 cups grated sweet potato ( approx. 8 ounces)
6) 5/8 teaspoon sea salt, divided
7) 1/2 teaspoon black pepper
8) 1/2 cup panko
9) 2 1/2 tablespoons fresh lime juice, divided
10) 1 (15-ounce) can unsalted chickpeas (garbanzo beans), rinsed and drained
11) 1 large egg
12) 1 cup chopped, peeled avocado
13) 1 cup chopped tomato
14) 1/2 cup sliced red onion
15) 1/8 teaspoon ground red pepper

Instructions:

1) Preheat oven to 400 F degrees.

2) Heat a large skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add yellow onion, jalapeno, and garlic to pan; sauté 3 minutes. Add sweet potato, 3/8 teaspoon sea salt, and black pepper to pan; sauté 2 minutes. Combine  potato mixture, panko, chickpeas, 1 1/2 tablespoons juice, and egg in a food processor; pulse until chickpeas are coarsely ground. Divide potato mixture into 4 equal portions, shaping each into a 4-inch patty. Return skillet to medium-high heat. Add remaining 1 1/2 tablespoons oil to pan; swirl to coat. Add patties to pan; cook 3 minutes or until browned. Carefully turn patties over. Place patties in oven; bake at 400 F for 5 minutes, or until browned .

3) Combine avocado, red onion, tomato, remaining 1 tablespoon juice, remaining 1/4 teaspoon salt, and red pepper in a bowl; toss together. Serve the salsa with the cakes.


Nutritional value per serving:

Calories: 335
Total Fat: 16 grams (3 saturated)
Protein: 9 grams
Carbs: 40 grams
Fiber: 8 grams
Sodium: 400 mg


Enjoy!




Wednesday, December 24, 2014

Remember this...


"Goals are dreams with deadlines."  Diana Scharf Hunt


Common "Road Blocks"

The following are a few "road blocks" that keep many of us from reaching our goals, and realizing our dreams:

1) "I can't do this."

2) "I don' really have a good reason to do this."

3) "I have never done this."

4) "It is too difficult."

5) " I don't have the time."

6) " I can't get started."



These "road blocks" do not have to stop you from creating goals and accomplishing them!

I can assist you in eliminating each obstacle. Please click on the "6 Facts about my Coach Approach," tap on the right hand side of my homepage.

Recipe of the Day


Pasta with Roasted-Tomato Meat Sauce


This recipe provides 4 servings (approx. 1 1/2 cups).

Ingredients:

1) 8 ounces uncooked spaghetti
2) 1 pint cherry or grape tomatoes
3) 2 teaspoons unsalted butter
4) 9 ounces 80% lean ground pork
5) 1 tablespoon minced garlic
6) 1/2 teaspoon sea salt
7) 1/2 teaspoon crushed red pepper
8) 3 canned anchovy fillets in oil, drained and chopped
9) 1/4 cup dry sherry
10) 1 1/2 tablespoons balsamic vinegar
11) 1/4 cup basil leaves

Instructions:

1) Preheat oven to 400 F degrees.

2) Place tomatoes on a baking sheet. Bake at 400 F degrees for 10- 12 minutes, or until tomatoes are lightly browned.

3) Cook pasta according to package directions.

4) Melt the butter in a large skillet over medium-high heat. Add garlic, pork, salt, pepper, and anchovies to pan; cook 4 minutes, until pork is browned, stirring to crumble. Add sherry to pan; cook 30 seconds, scraping pan to loosen browned bits. Add tomatoes and vinegar; cook 2 minutes or until tomatoes release their liquid and sauce is slightly thickened. Combine pasta and sauce in a large bowl; toss to coat. Lastly, sprinkle with basil.

Nutritional value per serving:

Calories: 430
Protein: 20 grams
Total Fat: 15 (saturated 6 grams)
Carbs: 46 grams
Fiber: 3 grams
Sodium: 400 mg




Enjoy!

Tuesday, December 23, 2014

Recipe of the Day


Mac and Cheese


This recipe provides 6 servings (approx. 1 cup).


Ingredients:


1) 10 ounces large whole wheat elbow macaroni
2) 2 tablespoons canola oil
3) 3 garlic cloves, crushed
4) 2 1/4 cups lower-sodium chicken stock, divided
5) 1/2 cup 2% reduced-fat milk
6) 8 1/2 teaspoons all-purpose flour
7) 4 ounces 1/3 less fat cream cheese
8) 1/2 teaspoon sea salt
9) 3 ounces extra-sharp cheddar cheese, shredded ( approx. 3/4 cup)
10) 1/4 teaspoon freshly ground black pepper
11) Cooking spray


Instructions:

1) Cook pasta according to package directions, omitting salt and fat; drain. Set aside.

2) Preheat broiler to high.

3) Heat a Dutch oven over medium heat. Add oil to pan; swirl to coat. Add garlic to pan; cook approx. 3 minutes, until garlic is fragrant, stirring frequently (do not brown). Stir in 1 cup stock; bring to a boil. Cook 1 minute. Combine remaining 1 1/4 cups stock, milk, and flour; stir with a whisk, until flour dissolves. Add milk mixture to garlic mixture, stirring with a whisk. Bring to a boil; cook 5 minutes or until mixture begins to thicken. Remove milk mixture from heat; add cream cheese, stirring until smooth. Stir in salt and pepper. Add cooked pasta to milk mixture, tossing to coat. Let stand 5 minutes. Pour pasta mixture into a 2 quart baking dish coated with cooking spray. Sprinkle cheddar evenly over pasta mixture. Broil 3 minutes or until cheese melts and begins to brown. Let stand approx. 5 minutes. Ready to eat.


Nutritional info per serving:


calories: 360
Total Fat: 15 grams (saturated 6 grams)
Carbs: 40 grams
Protein: 14 grams
Sodium: 400 mg


Enjoy!

Sunday, December 21, 2014

Weekend Insight




It is Sunday, thus the weekend. It is your choice regarding which day (Sat. or Sun) to pre-plan and prepare some of next week’s meals. This is very important if you are one of the many who lead busy lives, and find eating whatever is convenient, such as fast-food, or skipping meals.

A little pre-planning will go a long way in eating healthy and feeling great!

 
 

Recipe of the Day


Roasted Red Onions and Delicata Squash


This recipe provides 6 servings (approx. 1 cup).


Ingredients:

1) 1 tablespoon chopped fresh thyme
2) 1 tablespoon unsalted butter, melted
3) 2 teaspoons olive oil
4) 1 1/2 tablespoons honey
5) 3 garlic cloves, sliced
6) 2 (12-ounce) delicate squashes, halved lengthwise, seeded, and cut into 1/2-inch slices
7) 1 (1-pound) red onion, cut into 12 wedges
8) 1/2 teaspoon sea salt, divided
9) 1/2 teaspoon freshly ground black pepper, divided
10) 3 tablespoons chopped fresh flat-leaf parsley
11) cooking spray

Instructions:

1)  Place a baking sheet in oven. Preheat oven to 475 F. Leave pan in oven.

2) Combine first 5 ingredients in a large bowl, stirring with a whisk. Add squash and onion; toss gently to coat. Sprinkle vegetable mixture with 1/4 teaspoon salt and 1/4 teaspoon pepper. Carefully remove preheated pan from oven; coat pan with cooking spray. Arrange vegetable mixture in a single layer on a pan. Bake at 475 F degrees for approx. 20 mins or until tender, turning once. Sprinkle with remaining 1/4 teaspoon sea salt, remaining 1/4 teaspoon pepper, and chopped parsley.


Nutritional value:

calories: 125
Total Fat: 4 grams ( 2 grams saturated)
Protein: 2 grams
Carbs: 22 grams
Sodium: 210 mg


Enjoy!

Saturday, December 20, 2014

Recipe of the Day


Chickpea, Red Pepper, and Arugula Salad


This recipe provides 4 servings.

Ingredients:

1) 1 tablespoon balsamic vinegar
2) 1 tablespoon extra-virgin olive oil
3) 1 teaspoon Dijon mustard
4) 4 cups arugula
5) 1 cup unsalted canned chickpeas, rinsed and drained
6) 1/4 cup bottled roasted red bell peppers, drained and cut into strips
7) 8 pitted Italian olives (for example, cerignola), halved
8) 1/4 teaspoon freshly ground black pepper

Instructions:

Combine olive oil, balsamic vinegar, mustard, pepper in a medium bowl, stirring with a whisk. Add arugula, chickpeas, and bell peppers; toss to coat. Sprinkle with olives.


Nutritional value per serving:

calories: 98
Fat: 5 total grams (saturated 1 gram)
Protein: 3 grams
Carbs: 10 grams
Sodium: 220 mg


Enjoy!


Friday, December 19, 2014

Recipe of the Day

Basic and Delicious Mashed Potatoes


This recipe provides 8 servings (approx. 3/4 cup).

Ingredients:

1) 3 pounds baking potatoes, peeled and cut into 1-inch pieces
2) 2/3 cup plus 1 tablespoon warm half-and-half
3) 2 tablespoons butter, melted
4) 1 1/4 teaspoon sea salt
5) 1/2 teaspoon black pepper

Instructions:

1) Place potatoes in a large saucepan; cover with water. Bring to a boil; reduce heat, and simmer approx. 15 mins., or until tender. Drain. Mash with a potato masher to desired consistency.

2) Add half-and-half, butter, salt and pepper; stir well to combine.



Nutritional value per serving:

calories: 200
Carbs: 35 grams
Protein: 3 grams
Sodium: 345 mg
Fiber: 3 grams
Calcium: 38 grams
Fat: 5 grams



Enjoy!

Thursday, December 18, 2014

Motivation...


The term motivation comes from the Latin word "movere,: meaning "to move," and describes the powerful inner force that activates you to direct behavior in a specific way.


Recipe of the Day


Avocado and Tomato Grilled Cheese Sandwiches



This recipe provides 4 servings (serving size: 1 sandwich)


Ingredients:

1) 8 ( 3/4-ounce) slices multigrain bread
2) 3 ounces white cheddar cheese, shredded (approx. 3/4 cup)
3) 8 tomato slices
4) 1 ripe peeled avocado, cut into thin slices
5) 1/4 teaspoon freshly ground black pepper
6) 1/4 teaspoon sea salt
7) Cooking spray


Instructions:

1) Sprinkle 3 tablespoons cheddar cheese over each of 4 bread slices. Top each with 2 tomato slices. Arrange avocado slices evenly over tomato slices. Sprinkle evenly with salt and pepper. Top with remaining 4 bread slices. Lightly coat outsides of sandwiches with cooking spray.

2) Heat a grill over medium heat. Place sandwiches in pan; cook approx. 3 mins on each side or until bread is toasted and well marked and cheese melts. Cut each sandwich in half; ready to serve.


Nutritional value per serving:

calories: 275
Fat: 16 grams (6 grams saturated)
Protein: 11 grams
Carbs: 24 grams
Fiber: 7 grams
Sodium: 480 mg
Calcium: 208 mg



Enjoy!

Good to know info...


If you would like super crisp radishes, submerge in ice water for two hours!

Tuesday, December 16, 2014

Recipe of the Day


Sweet and Sour Brussels Sprout Salad


This recipe provides 8 servings (one cup per serving).


Ingredients:

1) 1 pound Brussels sprouts
2) 8 radishes
3) 3 tablespoons extra-virgin olive oil
4) 1/4 cup fresh lemon juice
5) 1 tablespoon sugar
6) 1 1/2 tablespoon Dijon mustard
7) 1/2 teaspoon sea salt
8) 1/2 teaspoon freshly ground pepper


Instructions:

 Slice Brussels sprouts and radishes in a food processor fitted with a slicing blade. Combine Brussels sprout mixture and remaining ingredients in a large bowl; toss well to coat.


Nutritional value per serving:

85 calories
Fat: 6 grams ( 1 gram saturated)
Protein: 2 grams
Carbs: 8 grams
Fiber: 3 grams
Sodium: 190 mg
Calcium: 25 mg



Enjoy!

5 Basic Steps to Goal Achievement


1) Decide exactly what you wish to achieve.

2) Identify the obstacles that are preventing or slowing your progress.

3) Decide what is necessary to assist you clear those obstacles.

4) Establish specific goals to assist you in tackling those obstacles one by one.

5) Stay focused on the present, you cannot change the past, as for the future can only be improved by what you do now.

Monday, December 15, 2014

Recipe of the Day


Warm Spinach Salad


This recipe provides 4 servings (serving size 1 cup).


Ingredients/Instructions:


Place 6 cups baby spinach leaves in a large bowl. Heat a small skillet over medium-high heat. Add 2 tablespoons olive oil; swirl to coat. Add1 teaspoon minced garlic and 3/4 cup grape tomatoes, cook 1 minute, stirring constantly. Add 2 tablespoons cider vinegar, 1 1/2 teaspoons honey, 1/2 teaspoon black pepper, and a 1/4 teaspoon sea salt, stirring with a whisk. Add vinegar mixture to spinach; toss to coat.


90 calories per serving




Enjoy!

Health Coaching Services...


* In regards to obtaining my health coaching services, please click on 6 Facts about my coach approach for further information. Additionally, for direct communication, e-mail me at: robertkirby27@gmail.com 

Saturday, December 13, 2014

Recipe of the Day


Kale and Caramelized Onion Grilled Cheese


This recipe provides 4 servings (one sandwich).


Ingredients:

1) 4 medium to large kale leaves, stems removed
2) 2 teaspoons canola oil
3) 2 medium red onions, cut into 1/2 inch-thick slices
4) 1/8 teaspoon sea salt
5) 1/4 teaspoon freshly ground black pepper
6) 8 ( 1-ounce) slices multigrain bread
7) 1 ounce finely grated Parmesan cheese, divided (approx. 1/4 cup)
8) 3.5 ounces shredded Gruyere cheese
9) cooking spray
10) 1 1/2 teaspoons red wine vinegar

Instructions:


1) Preheat oven to 300 F degrees.

2) Bring to a small pot of water to a boil; add kale. Remove from heat; let stand 3-4 minutes, until kale is bright green. Drain; rinse kale under cold water until cool. Pat leaves dry.

3) Heat a skillet over medium -high heat. Add oil; swirl to coat. Add onion, pepper and salt. Cook 10 minutes or until onion is tender and browned, stirring frequently. Remove from heat; stir in vinegar, tossing to coat. Coarsely chop onion.

4) Heat a large nonstick skillet over medium heat. Lightly coat 1 side of each bread slice with cooking spray. Working with two slices at a time, arrange bread in a pan, sprayed side down. Cook 1-2 minutes or until bread begins to brown. Sprinkle 1 tablespoon Parmesan on 1 bread slice in pan. Top with 1 kale leaf, one- forth of onion mixture, and approximately 1/4 cup Gruyere cheese. Top with other toasted bread slice. Transfer sandwich to a baking sheet. Repeat procedure with remaining 6 bread slices, Parmesan, 3 kale leaves, onion and cheese. Bake sandwich at 300 F. degrees for 4- 5 minutes, until cheese melts.


Nutritional value per serving:

calories: 320
Fat: 15 grams (6 saturated)
Protein: 17 grams
Carbs: 31 grams
Fiber: 6 grams
Sodium: 655 mg



Enjoy!

Friday, December 12, 2014

The Importance of Body-Fat Distribution


Where a person tends to store body fat is one of the determinants of future health.

Studies suggest that weight gain in the abdominal area (referred to as apple shape), or android obesity doubles the risk for coronary heart disease, diabetes, high blood pressure, and stroke, compared to people of the same overall body fat who tend to store fat in the gynoid pattern, namely in the hips, buttocks, and thighs (pear shape).

The reason for this difference seems to be that fat in the abdomen is more easily mobilized and sent into the bloodstream, thus increasing the risk of disease - related blood fat levels.

In general, men tend to gain weight in the apple shape pattern, while women are more likely to store fat in the pear shaped pattern.

To determine body-fat distribution pattern, a very simple waist-to-hip ratio can be utilized. If the ratio exceeds 0.86 for women and 0.95 for men, there is an increased risk/tendency to store fat in the android (apple) pattern.

Thursday, December 11, 2014

Carbohydrate,Protein, and Fat- Daily Recommendations


Recommended intake as a percentage of total calorie intake, according to the American College of Sports Medicine:

Carbohydrates: approx. 60%

Protein: approx. 15%

Fat: approx. 25%


*These percentages are slight approximations, as fitness level and goals influence individual recommendations.

Wednesday, December 10, 2014

Recipe of the Day


Spaghetti Squash & Pork Stir-Fry

This recipe provides 4 servings (approx. 1 1/2 cups each).

Recipe Tip: To make this meal ahead, prepare the squash (Steps 1&2), cover and refrigerate for up to 48 hours.

Ingredients:

1) 1 3-pound spaghetti squash
2) 1 pound pork tenderloin, trimmed
3) 6 medium scallions, thinly sliced
4) 2 teaspoons toasted  sesame oil
5) 2 cloves garlic, minced
6) 1 tablespoon  minced fresh ginger
7) 1/2 teaspoon sea salt
8) 2 tablespoon reduced -sodium soy sauce
9) 11/2 teaspoon Asian red chile sauce, such as chile oil or sriracha
10) 2 tablespoons rice vinegar  

Instructions:

1) Preheat oven to 350 F.

2) Cut squash in half. Scoop out and discard seeds. Place each half, cut side down, on a baking sheet. Bake until the squash is tender, approx. 1 hour. Let cool for approx. 10 mins. then shred the flesh with a fork into a bowl. Discard the shell.

3) Slice pork into thin rounds; cut each round into matchstick like sections.


4) Heat a large wok over medium-high heat. Swirl in oil, then add garlic, scallions, ginger and salt; cook, stirring until fragrant, approx. 30 seconds. Add the pork; cook, stirring constantly, until just cooked through, 2-3 mins. Add the squash threads and cook, stirring, for 1 minute. Add soy sauce, chile sauce (or chile oil); cook, stirring constantly , until aromatic, approx. 30 seconds.




Nutritional Info:

240 calories per serving
6 grams of fat ( 1 gram saturated)
22 grams. of carbs.
5 grams of fiber
27 grams of protein
708 mg sodium



Enjoy!

Tuesday, December 9, 2014

Did you know?


Spaghetti squash is a quality low-calorie substitute for "real" spaghetti: a 1/2 cup serving has only 21 calories.

Book Recommendation



“Why Zebras Don't Get Ulcers,” Third Edition, by Robert M. Sapolsky

Monday, December 8, 2014

Good to know info...


The secret to flavorful salads is clean, dry greens. Excess water will lead to bruised, and poorly dressed salad greens.

The answer to this issue is a salad spinner, which spins greens dry and ready for use in minutes!




Tasty, healthy food is the fuel to keep us feeling great on our path to leading a healthy lifestyle.

Recipe of the Day


Wheat Berry Salad with Red Fruit

Recipe Insight: Wheat berries are whole kernels of wheat with just the outer husk removed. When cooked they have a chewy bite and nutty flavor. For this sweet and tart salad, they are blended with cranberries, apples and pecans and tossed in a raspberry vinaigrette, a tasty, winning combination. A good idea, serve over a bed of peppery arugula for lunch or light dinner.


This recipe provides 6 servings (approx. 1 cup each).

Ingredients:

1) 1/3 cup freshly squeezed orange juice
2) 1/3 cup dried cranberries
3) 1 large Fuji apple, unpeeled, diced
4) 3 cups Cooked Wheat Berries
5) 1/2 cup pecan halves, toasted and coarsely chopped
6) 2 1/2 tablespoons extra-virgin olive oil
7) 1/4 teaspoon sea salt
8) 1/4 teaspoon freshly ground pepper

Instructions:

1) Combine orange juice and cranberries in a small bowl. Let stand for approx. 15 minutes.

2) Combine wheat berries, apple and pecans in a large bowl; stir gently. Drain the cranberries, reserving the juice. Stir the cranberries into the wheat berry mixture.

3) Whisk the reserved orange juice, vinegar and oil in a small bowl until combined. Season with salt and pepper. Pour over the salad and stir gently to coat. Refrigerate for approx. 30 minutes to allow the flavors to combine. Serve cold or at room temperature.

320 calories per serving




Enjoy!

Monday, November 24, 2014

Recipe of the Day


Sweet Potato and Beef Chili

This recipe provides 4 servings (serving size 2 cups).

Ingredients:

1) 1 pound 95% lean ground beef
2) 3 cloves garlic, minced
3) 1/4 teaspoon freshly ground black pepper
4) 1/2 teaspoon sea salt
5) 1 medium red or white onion, diced
6) 1 1/4 pounds sweet potato, peeled and cubed
7) 2 teaspoons coriander
8) 1 1/2 teaspoons cumin
9) 1/2 teaspoon paprika
10) 1/4 teaspoon chili powder
11) 1 can (14.5 ounces) diced tomatoes, drained
12) 2 1/4 cups fat free, low sodium chicken broth
13) 1/2 lime, juiced

Instructions:

1) Season the ground beef with salt and pepper. Make a spice mixture by tossing coriander, cumin, chili powder, and paprika together. Set these aside.

2) Heat a Dutch oven (larger than 5 quarts) over medium high heat. Add oil and then garlic to heated oil. Once you can smell the garlic, add onions, sauté until softened, approx. 3 minutes.

3) Next add in ground beef with half of the spice mixture and diced tomatoes. Brown and break up with a wooden spoon, 3-5 minutes. If there is a lot of grease, drain from the pot.

4) Add in sweet potatoes, chicken stock, and remainder of spices. Cover and bring to a boil. Lower heat to a simmer and cook covered for another 15 minutes, or until the sweet potatoes are softened.


Nutritional Info per Serving:

Calories: 470
Total  Fat: 22 grams (saturated 5 grams)
Sodium: 910 mg
Fiber: 12 grams
Protein: 36 grams
Carbs: 45 grams   


Enjoy!

Saturday, November 22, 2014

Recipe of the Day


Butternut Squash Mac & Cheese


This recipe provides 8 servings (approx. 1 1/2 cups).


Ingredients:

1) 4 cups Butternut Squash, cubed and peeled
2) 2 cups reduced sodium Chicken Broth or reduced sodium Vegetable Broth
3) 1 1/2 cups low fat milk
4) 1/4 cup plain 2% fat Greek Yogurt
5) 1 1/2 teaspoons dry mustard
6) 1 teaspoon sea salt
7) 1/2 teaspoon freshly ground black pepper
8) 1 cup shredded Gruyere or Swiss cheese
9) 1 cup grated Parmesan cheese
10) 1 cup grated White Cheddar Cheese
11) 1 box ( 1 pound) elbow noodles, cooked al dente

Instructions:

1) Preheat oven to 375 degrees. In a large pot, combine cubed butternut squash and chicken broth and bring to a boil. Reduce heat and simmer for approx. 20 minutes, until squash is tender.

2) Remove from heat. Add milk, Greek yogurt, dry mustard, salt, pepper and puree until smooth with an immersion blender. Stir in Gruyere and Parmesan cheeses until melted and then fold in pasta. Pour everything into a 13 by 9-inch  baking dish lightly brushed with olive oil.

3) Bake for 20 minutes. Remove from oven and turn oven to Broil (Low setting). Sprinkle cheddar cheese over macaroni and return to oven for an additional 3-5 minutes, until cheese has browned and some edges of noodles are crisp.


430 calories per serving




Enjoy!

Monday, November 10, 2014

Did you know?


Just 1/2 cup of broccoli delivers a full day's recommended dose of vitamin K, for a mere 25 calories!

Book Recommendation




“Making the American Body: The Remarkable Saga of the Men and Women Whose Feats, Feuds, and Passions Shaped Fitness History”  Jonathan Black

Recipe of the Day

Cannellini Bean, Broccoli & Cheddar Soup

This recipe provides 6 servings (about 3/4 cup).

Recipe Insight : While canned beans are convenient, they tend to be high in sodium. Give them a good rinse prior to adding to a recipe to rid them of some of their sodium (up to 35%), or choose lower-sodium or no salt varieties.

Ingredients:

1) 1 14-ounce can reduced-sodium chicken broth or vegetable broth
2) 1 pound broccoli crowns, trimmed and chopped (approx. 6 cups)
3) 1 cup water
4) 1 14-ounce can cannellini beans, rinsed
5) 1 1/4 cup shredded extra-sharp Cheddar cheese
6) 1/4 teaspoon ground white pepper
7) 1/4 teaspoon sea salt

Instructions:

1) Bring broth and water to a boil in a medium saucepan over high heat. Add broccoli, cover and cook until tender, approx. 7 minutes. Stir in beans, salt and pepper and cook until the beans are heated through, approx. 1 minute.

2) Transfer half the mixture to a blender with half the cheese and puree. (Use caution when pureeing hot liquids.) Transfer to a bowl. Repeat with the remaining broccoli mixture and cheese. Serve warm.



Nutritional Value per Serving:

160 calories
8 grams fat (4 grams saturated)
15 grams carbs
11 grams protein
440 mg sodium
6 grams fiber




Enjoy!





Friday, November 7, 2014

Recipe of the Day


Ginger Broccoli


This recipe provides 4 servings (1 cup each).


Ingredients:

1) 1 tablespoon canola oil
2) 4 teaspoons minced fresh ginger
3) 2 tablespoons minced garlic
4) 1 pound broccoli crowns, trimmed and chopped (approx. 6 cups)
5) 1 tablespoon fish sauce
6) 4 tablespoons water
7) 1 tablespoon rice vinegar

Instructions:

Heat oil in a large skillet over medium-high heat. Add garlic and ginger and cook until fragrant but not browned, 30 seconds to one minute. Add broccoli and cook, stirring, until the broccoli is bright green, approx. 2 minutes. Drizzle water and fish sauce over the broccoli; reduce heat to medium, cover and cook until the broccoli is just tender, approx. 3 minutes. Stir in vinegar just before serving.


75 calories per serving



Enjoy!

Thursday, November 6, 2014

6 Benefits of Walking


1) Lowers blood pressure

2) Lowers triglycerides

3) Burns calories

4) Often a form of socialization

5) Improves sleep

6) Reduces stress


Wednesday, November 5, 2014

Quote of the Day !





“If you think you can do a thing or think you can’t do a thing, your right.”

Henry Ford


Did you know?


Acorn squash is a very good source of magnesium, which is a mineral vital for healthy bones.

Saturday, November 1, 2014

Recipe of the Day


Sesame-Crusted Tofu with Spicy Pineapple Noodles


This recipe provides 4 servings.


Ingredients:

1) 4 ounces udon noodles or whole wheat spaghetti
2) 1/3 cup sesame seeds, preferably a mixture of white and black
3) 1 tablespoon plus 1 teaspoon cornstarch, divided
4) 1 14-ounce package extra-firm water packed tofu, drained
5) 1/2 teaspoon sea salt
6) 4 teaspoons canola oil, divided
7) 1 tablespoon minced fresh ginger
8) 2 cloves garlic, minced
9) 1-2 (depending upon taste) small dried red chiles, such as Thai, cayenne or chile de arbol
10) 1 6-ounce can pineapple juice (3/4 cup)
11) 8 ounces sugar snap peas, trimmed and cut in half
12) 2 tablespoons plus 2 teaspoons reduced-sodium soy sauce
13) 2 cups diced fresh pineapple
14) 2 teaspoons hot sesame oil


Instructions:

1) Bring  a large saucepan of water to a boil. Cook pasta according to package directions, drain and rinse under cold water.

2) Mix sesame seeds, 1 tablespoon cornstarch and salt in a shallow dish. Cut the block of tofu lengthwise into 8 thin "steaks." Pat dry with a paper towel, and press both sides into the sesame-seed mixture.

3) Heat 2 teaspoons canola oil in a large nonstick skillet over medium-high heat. Add the tofu and cook until golden brown, approx. 3 minutes per side. Transfer to a plate, cover and keep warm.

4) Wipe out the pan. Heat the remaining 2 teaspoons canola oil. Add garlic, ginger and chiles and cook, stirring, until fragrant, approx. 30 seconds. Add snap peas and cook, stirring, until starting to brown, about 2 minutes more. Add pineapple juice, bring to a boil and cook 2 minutes. Whisk the remaining 1 teaspoon cornstarch and soy sauce in a small bowl until smooth. Add to the pan and cook, stirring, until the sauce is thickened, 1 to two  minutes. Reduce heat to low, add pineapple, sesame oil and the noodles; toss to coat with the sauce and cook until heated through, approximately 1 minute. Remove the chiles. Serve the noodles with the tofu.


450 calories per serving



Enjoy!

Friday, October 31, 2014

4 Ways to Increase Motivation


1) Set Goals!

2) Think Positive!

3) Vary your training program in efforts to maintain enjoyment !

4) Find a workout partner (s) !




Thursday, October 30, 2014

Recipe of the Day


 Pork, White Bean & Kale Soup


This recipe provides 6 servings (approx. 1 2/3 cups each).

Ingredients:

1) 1 pound pork tenderloin, trimmed and cut into 1-inch pieces
2) 1 tablespoon extra-virgin olive oil
3) 1 teaspoon sea salt
4) 1 medium onion, finely chopped
5) 4 cloves garlic, minced
6) 2 teaspoons paprika, preferably smoked
7) 1/4 teaspoon crushed red pepper, or to taste
8) 1 cup white whine
9) 4 plum tomatoes, chopped
10) 4 cups reduced-sodium chicken broth
11) 1 bunch kale, ribs removed, chopped ( about 8 cups lightly packed)
12) 1 15-ounce can white beans, rinsed


Instructions:

1) Heat oil in a Dutch oven over medium high heat. Add pork, sprinkle with salt and cook, stirring once or twice, until no longer pink on the outside, approx. two minutes. Transfer to a plate with tongs, leaving juices remaining in the pot.

2) Add onion to the pot and cook, stirring often, until just beginning to brown, approx. 2-3 minutes. Add garlic, paprika and crushed red pepper and cook, stirring constantly, until fragrant, approx. 30 seconds. Add wine and tomatoes, increase heat to high and stir to scape up any brown bits. Add broth and bring to a boil.

3) Add kale and stir just until it wilts. Reduce heat to maintain a simmer and cook, stirring occasionally, until the kale is just tender, approx. 3 minutes. Stir in beans, the reserved pork and any accumulated juices; simmer until the beans and pork are heated through, approx. 2 minutes.


270 calories per serving



Enjoy!


Monday, October 27, 2014

Recipe of the Day


Celery & Crunchy Pear Salad


This recipe provides 6 servings ( 1 cup each)


Recipe Insight: To toast chopped pecans, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and just lightly browned, 2 to 4  minutes.




Ingredients:

1) 5 stalks celery, trimmed and cut in half crosswise
2) 2 tablespoons cider, pear, raspberry or other fruit vinegar
3) 2 tablespoons honey
4) 1/4 teaspoon sea salt
5) 2 ripe pears, preferably red Bartlett or Anjou, diced
6) 1 cup finely diced white Cheddar cheese
7) 1/2 cup chopped pecans, toasted
8) 6 large leaves butterhead or other lettuce
9) Freshly ground pepper to taste


Instructions:

1) Soak celery in a bowl of ice water for approx. 15 minutes. Drain and pat dry. Cut into 1/2 inch pieces.

2) Whisk vinegar, honey and salt in a large bowl until blended. Add pears; gently stir to coat. Add the celery, cheese and pecans; stir to combine ingredients. Season with pepper. Divide the lettuce leaves among 6 plates and top with a portion of salad mixture. May be served at room temperature or chilled.


225 calories per serving



Enjoy!


Saturday, October 25, 2014

Good to know info!


The most common risk factors in the United States for Cardiovascular disease are physical inactivity ( approx. 32% of Americans) and obesity (approx. 36% of Americans).

*Take a minute to digest this info.*


Now, the great news is, we can do something about these alarming statistics, as individuals and collectively, as a society, through proper exercise and a healthy diet.

Did you know?


Consuming more than five different foods in one meal can hinder digestion due to the complex mixtures.

The food to mood connection


Dark, leafy greens, avocados, yogurt, milk, and tuna: improved positive mood

All protein sources, grains, and nuts: lowered anxiety and irritability

Chicken and fish:  increased alertness

Almonds and bananas: increased vigor

Oatmeal and low-GI (glycemic index) rice: greater mood stability

Salmon, mackerel, and sardines: improved alertness and vigor

Bread and pasta: calmness and relaxation



Friday, October 24, 2014

Recipe of the Day


 Balsamic & Parmesan Roasted Cauliflower


This recipe provides 4 servings (approx. 1 cup each)


Ingredients:

1) 8 cups 1-inch-thick slices cauliflower florets, approx. 1 large head
2) 1 1/2 teaspoon dried marjoram
3) 2 tablespoons extra-virgin olive oil
4) 1/4 teaspoon sea salt
5) 1/2 cup finely shredded Parmesan cheese
6) 2 tablespoons balsamic vinegar
7) fresh ground pepper to taste


Instructions:

1) Preheat oven to 450 degrees F.

2) Toss cauliflower, oil, marjoram, pepper and salt in a large bowl. Spread on a large rimmed baking sheet and roast until beginning to soften and brown on the bottom, approx. 18 minutes. Next, toss cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, approx. 8-10 minutes more.



Healthy and Tasty!


Enjoy!



Thursday, October 23, 2014

Did you know?


Cauliflower contains compounds called glucosinolates, which release indoles and isothiocyanates that assist you clear toxins from your body.

 

Friday, October 17, 2014

Recipe of the Day


Barley & Wild Rice Pilaf with Pomegranate Seeds


This recipe provides 6 servings ( 3/4 cup each).


Ingredients:

1) 2 1/2 teaspoons extra-virgin olive oil
2) 1 medium onion, finely chopped
3) 1/2 cup wild rice
4) 1/2 cup pearl barley
5) 3 cups reduced-sodium chicken broth or vegetable broth
6) 1/3 cup pine nuts
7) 1 cup pomegranate seeds
8) 3 teaspoons freshly grated lemon zest
9) 2 tablespoons chopped flat-leaf parsley


Instructions:

1) Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened. Add wild rice and barley; stir for a few seconds. Add broth and bring to a simmer. Reduce heat to low, cover and simmer until the wild rice and barley are tender and most of the liquid has been absorbed, approx. 45 minutes.

2) Meanwhile, toast pine nuts in a small, dry skillet over medium-low heat, stirring constantly, until light golden and fragrant, approx. 2 minutes. Transfer to a small bowl to cool.

3) Add pomegranate seeds, lemon zest, parsley and the roasted pine nuts to the pilaf; fluff with fork. This dish is best served hot.


220 calories per serving.

Tuesday, October 14, 2014

Did you know?


A medium pear delivers 6 grams of fiber, much of it the soluble type that may assist in lowering blood cholesterol.
 

Point to Ponder

 


Achieving personal excellence is largely a question of believing in your capabilities and fully committing yourself to your development.

Monday, October 13, 2014

Link of Interest

Soups and Stews 400 calories or less

Recipe of the Day

Sesame-Shiitake Bok Choy


This recipe provides 4 servings (approx. 1 cup each).


Ingredients:

1) 1 tablespoon canola oil
2) 3 cloves garlic, chopped
3) 1 2-pound head Bok Choy
4) 2 tablespoons oyster-flavored or oyster sauce
5) 5 cups sliced shiitake mushroom caps (9 ounces with stems)
6) 1 tablespoon toasted sesame oil
7) 1/4 teaspoon sea salt
8) 1 tablespoon toasted sesame seeds


Instructions:

1) Heat oil in a Dutch oven over medium-high heat. Add garlic and cook, stirring constantly, until fragrant but not browned, approx. 30 seconds. Add Bok Choy and mushrooms; cook, stirring, until wilted, approx. 2 minutes. Continue cooking, stirring often, until just tender, approx. 3 minutes more. Stir in oyster sauce, sesame oil and salt. Garnish with sesame seeds.



140 calories per serving


Enjoy!

Friday, October 10, 2014

Did you know?


Bok Choy, a relative of cabbage, is a crunchy staple in Chinese cooking. It is a rich source of Vitamin A: 1/2 cup (cooked) provides 72% of the recommended daily dose for this nutrient essential for a healthy immune system.

Recipe of the Day



Roasted Sweet Potato Wedges with Balsamic drizzle


This recipe provides 4 servings.


Ingredients:


1) 1 1/2 pounds sweet potatoes (approx. 3 medium), peeled
2) 1 tablespoon extra-virgin olive oil
3) 1/4 teaspoon sea salt
4) 1/4 teaspoon fresh ground pepper
5) 1 teaspoon butter
6) 3 tablespoons honey
7) 1 cup balsamic vinegar


Instructions:


1) Preheat oven to 425 F degrees. Line a rimmed baking sheet with foil. Cut sweet potatoes into 1/2 inch thick wedges. Place on prepared baking sheet, drizzle with oil and toss well. Spread out in a single layer. Bake until tender when pierced with a knife, approx. 25 minutes. Season with salt and pepper.

2) Meanwhile combine vinegar and honey in a small saucepan. Bring to a boil over medium-high heat and cook until syrupy and reduced to 1/3 cup, approx. 14 minutes. (Watch the syrup carefully during the last few minutes of reducing to prevent burning.) Swirl in butter. Drizzle the sauce over the sweet potatoes.


220 calories per serving



Enjoy!

Book Recommendation



We the Eaters: If We Change Dinner, We Can Change the World, by Ellen Gustafson

Tuesday, October 7, 2014

Recipe of the Day


Brussels Sprouts with Chestnuts & Sage


This recipe provides 12 servings, approx. 1/2 cup each.


Ingredients:

1) 2 pounds Brussels sprouts, halved and trimmed
2) 1 tablespoon butter
3) 3 tablespoons reduced-sodium chicken broth or water
4) 1 tablespoon extra-virgin olive oil
5) 1 cup coarsely chopped chestnuts
6) 2 teaspoons chopped fresh sage
7) 1/2 teaspoon sea salt
8) fresh ground pepper to taste

Instructions:

1) Bring a large saucepan of water to a boil. Add Brussels sprouts and cook until bright green and just tender, approx. 7 minutes. Drain well.

2) Melt butter with oil and broth (or water) in a large skillet over medium heat. Add Brussels sprouts, chestnuts and sage and cook, stirring often, until heated through, 2 to 4 minutes. Season with salt and pepper. Serve warm or at room temperature.


75 calories per serving



Enjoy!

Tuesday, September 30, 2014

Did you know?


Brussels sprouts are a good source of folate, a B vitamin that is necessary for healthy cell division.

Recipe of the Day


Chicken with Grapes & Mushrooms


This recipe provides 4 servings.


Ingredients:

1) 4 boneless, skinless chicken breast (approx. 1 1/4 pounds total), timed
2) 2 1/2 cups seedless red grapes, sliced in half
3) 4 ounces mushrooms, trimmed and sliced ( 2 cups)
4) 1 tablespoon chopped fresh tarragon or 1 teaspoon dried
5) 1/4 cup brandy
6) 1/4 teaspoon freshly ground pepper
7) 1/4 teaspoon sea salt


Instructions:

1) Preheat oven to 400 degrees F. Cut 4 pieces of parchment paper or foil about 12 inches by 16 inches each. Fold each half to get an 8-by-12-inch rectangle, then cut it into a half-heart shape as you would make a valentine. This is called a papillote.

2) Open the papillotes and place a chicken breast on one half of each opened paper (or foil) heart. Distribute grapes, mushrooms and tarragon over the chicken. Spoon a little brandy over the top and season with salt and pepper. Fold the other half of the heart over to cover the food and bring the edges together. Seal the package by crimping the cut edges together in a series of small, neat folds. Place on a baking sheet

3) Bake until the packages are puffed, approx. 12 minutes. (You might want to open one package to check that chicken is no longer pink inside.) Transfer to plates. Ready to eat!



225 calories per serving




Enjoy!

Saturday, September 27, 2014

Basic Exercise



The Squat      4- Steps


1) Begin with your feet flat on the floor, shoulder with apart. The majority of your body weight should be on your heels.

2) Keep your back straight and eyes looking straight ahead with your arms extended out in front of your chest.

3) Slowly lower your body and bend your knees, like when sitting in a chair. You may do this over a chair, if needed. *Do not let your knees go forward beyond your toes.

4) Lower your weight until your thighs are parallel to the floor or when you make light contact with the edge of the chair. Then, slowly rise up, and repeat til desired amount of repetitions, based upon level of fitness.



Muscles targeted during this exercise: legs, hips, lower back, and abdominals

Tuesday, September 16, 2014

Recipe of the Day


Arugula and Pear salad with Maple Vinaigrette



This recipe provides 4 servings.


Ingredients:

1) 1 1/2 teaspoons Dijon mustard
2) 1 Tablespoon maple syrup
3) 1 Tablespoon red wine vinegar
4) 1/4 teaspoon sea salt
5) 1/8 teaspoon black pepper
6) 2 tablespoon olive oil
7) 8 cups Arugula
8) 1 Pear, unpeeled, thinly sliced
9) 1/2 cup (3 ounces) blue cheese, crumbled


Instructions:

In small bowl, whisk together the mustard, maple syrup, vinegar, salt and pepper,
Whisking constantly slowly add the oil; set aside. Arrange the arugula on individual plates and top with cheese and pear. Drizzle with vinaigrette.


Enjoy!

Thursday, September 4, 2014

Recipe of the Day



Baba Ganouj

This recipe provides 12 servings. (approx. 1/4 cup each)


Recipe Insight: Tahini is a thick paste of ground sesame seeds. It can be found in large supermarkets in the Middle Eastern. Sumac adds a distinctive element to many Middle Eastern dishes; it can be found in Middle Eastern Markets. *If you can't find ground sumac for the garnish, chopped pistachios work very well. Serve with pita wedges or use as a spread for sandwiches.



This recipe can be made ahead of time, cover and refrigerate for up to 3 days.


Ingredients:

1) 4 cloves garlic, unpeeled
2) 2 medium eggplants (approx. 1 pound each)
3) 1/4 cup lemon juice
4) 1 1/2 teaspoons sea salt
5) 2 tablespoons tahini
6) Extra-virgin olive oil for garnish
7) Ground sumac for garnish

Instructions:

1) Preheat grill to high

2) Prick eggplants all over with a fork. Thread garlic cloves onto a skewer. Grill the eggplants, turning occasionally, until charred and tender, approx. 12 mins. Grill the garlic, turning once, until charred and tender, approx. 6 mins.

3) Transfer the eggplants and garlic to a cutting board. When cool enough to handle, peel both. Transfer to a food processor. Add lemon juice, tahini, and sea salt; process until smooth. Drizzle with oil and sprinkle with sumac if desired.


35 calories per serving




Enjoy!

Tuesday, September 2, 2014

Did you know?


Studies suggest that compounds in garlic called sulfides may help prevent certain types of cancer, such as colon, breast, skin and stomach.

Monday, August 25, 2014

Recipe of the Day



Salmon Panzanella


Recipe Insight: This recipe is an excellent source of omega-3's


This recipe provides 4 servings, 2 cups salad, & 3 ounces of salmon each.



Ingredients:


1) 3 tablespoons red-wine vinegar
2) 8 Kalamata olives, pitted and chopped
3) 2 tablespoons capers, rinsed and chopped
4) 1/4 teaspoon freshly ground pepper, divided
5) 3 tablespoons extra-virgin olive oil
6) 2 thick slices whole-grain bread, cut into 1-inch pieces
7) 2 large tomatoes, cut into 1 inch pieces
8) 1 medium cucumber peeled, seeded (if desired) and cut into 1- inch pieces
9) 1/4 cup thinly sliced red onion
10) 1/4 cup thinly sliced basil
11) 1 pound center-cut salmon, skinned, and cut into 4 portions
12) 1/2 teaspoon sea salt


Instructions:

1) Preheat grill to high

2) Whish olives, capers vinegar, and 1/8 teaspoon pepper in a large bowl. Slowly whisk in oil until combined. Add bread, cucumber, tomatoes, bail, and onion.

3) Lightly oil the grill rack. Season both sides of salmon with sea salt and the remaining 1/8 teaspoon pepper. Grill salmon until cooked through, approx. 4-5 minutes per side.

4) Divide the salad among 4 plates and top each with a piece of salmon.


Nutritional value per serving:

375 calories
21 grams of fat (saturated 3 grams)
17 grams of carbs
5 grams fiber
29 grams protein






Enjoy!






Thursday, August 21, 2014

Recipe of the Day



Sautéed Spinach with Pine Nuts & Golden Raisins


This recipe provides 2 servings.


Ingredients:


1) 2 1/2 teaspoons extra-virgin olive oil
2) 1 tablespoon pine nuts
3) 2 tablespoons golden raisins
4) 10 ounces fresh spinach, tough stems removed
5) 2 cloves garlic, minced
6) 2 1/2 teaspoons balsamic vinegar
7) 1/8 teaspoon sea salt
8) 2 tablespoons shaved Parmesan cheese
9) Freshly ground pepper, to taste 



Instructions:


Heat oil in a non-stick large skillet over medium high heat. Add raisins, garlic and pine nuts; cook, stirring, until fragrant, approx. 30 seconds. Add spinach and cook, stirring, until just wilted, approx. 2 minutes. Remove from heat; stir in vinegar and sea salt. Sprinkle with Parmesan cheese and pepper and serve.


Nutritional value per serving:


180 calories
7 grams protein
10 grams fat (3 saturated)
350 mg sodium
16 grams carbohydrates
4 grams fiber
810 mg potassium





Enjoy!






Did you know?



Artichokes are in rich in fiber, 1/2 cup of artichoke hearts provides 7 grams.

Wednesday, August 20, 2014

Recipe of the Day



Green Salad with Asparagus & Peas


This recipe provides 8 servings: approx. 2 cups each



Ingredients:


1) 1/4 cup lemon juice
2) 2 teaspoons freshly grated lemon zest
3) 1/4 cup extra-virgin olive oil
4) 1 teaspoon sugar
5) 1/2 teaspoon sea salt
6) 1/4-1/2 teaspoon freshly ground pepper
7) 2 cups sliced fresh asparagus (approx. 1 bunch)
8) 2 heads Bibb or Boston lettuce, torn into bite-size pieces
9) 1 pint cherry or grape tomatoes, halved
10) 2 cups shelled fresh peas (approx. 3 pounds unshelled)
11) 2 tablespoons scallion greens or minced fresh chives



Instructions:


Combine juice and lemon zest, oil, sugar, salt, and pepper in a large salad bowl. Add lettuce, asparagus, peas, tomatoes and scallion greens; toss to coat.


Nutritional value per serving:

115 calories
7 grams of fat (1 gram saturated)
3 grams protein
152 grams sodium
10 grams carbohydrates
3 grams fiber





Enjoy!


Tuesday, August 19, 2014

Recipe of the Day


Middle Eastern Chickpea Platter


This recipe provides 4 servings.



Ingredients:

1) 1 tablespoon extra virgin olive oil
2) 1 eggplant (about 12 ounces), cubed
3) 2 cloves garlic, minced
4) 1/4 teaspoon sea salt, divided
5) 2 tablespoons tahini
6) 1 tablespoon water
7) 3 tablespoons lemon juice
8) 1 15 or 19 ounce can of chickpeas, rinsed
9) 2 medium tomatoes, sliced
10) 3 tablespoons chopped fresh parsley
11) 1/2 medium red onion, thinly sliced
12) 1/4 cup crumbled feta
13) 1/4 cup halved pitted black olives
14) whole-wheat pita breads, warmed and cut into wedges


Instructions:

1) Heat oil in a large nonstick skillet over medium heat. Add eggplant, garlic, and 1/8 teaspoon sea salt and cook, stirring occasionally, until the eggplant is soft and beginning to brown, approx. 8 minutes.

2) Meanwhile, whisk tahini, lemon juice, water and the remaining 1/8 teaspoon salt in a medium bowl. Stir in chickpeas, parsley, and the eggplant.

3) Arrange the chickpea-eggplant salad, onion, tomatoes, feta, olives, and pitas on a platter. Serve at room temperature or chilled.




Nutritional value per serving:


315 calories
11 grams of fat ( 3 grams saturated)
46 grams of carbs
10 grams of fiber
650 mg sodium
11 grams protein




Enjoy!


Monday, August 18, 2014

Did you know?



Peas are higher in fiber and protein than most vegetables: 1/2 cup provides 4 grams of each.

Sunday, August 17, 2014

Recipe of the Day



Celery & Pear Salad


This recipe provides 6 servings, 1 cup each.



Recipe Insights: To toast chopped pecans, cook in a small dry skillet over medium low heat, stirring constantly, until fragrant and lightly browned, approx. 2-4 minutes.


Ingredients:


1) 4 stalks celery, trimmed and cut in half crosswise
2) 2 tablespoons cider, pear, raspberry or other fruit vinegar
3) 3 tablespoons honey
4) 1/4 teaspoon sea salt
5) 2 ripe pears, such as red Bartlett or Anjou, diced
6) 1 1/2 cups finely diced white Cheddar cheese
7) 1/2 cup chopped pecans, toasted
8) Freshly ground black pepper to taste
9) 6 large leaves butter head or other lettuce of your choosing


Instructions:


1) Soak celery in a bowl of ice water for 15 minutes. Drain and pat dry. Cut into 1/2 inch pieces


2) Whisk honey, vinegar and salt in a large bowl until blended. Add pears; gently stir to coat. Add the celery, cheese and pecans; stir to combine. Season with pepper. Divide the lettuce leaves among six plates and top with a portion of salad. You may serve at chilled or at room temperature.



Nutritional info. per serving:

220 calories
14 grams fat
20 grams carbs
250 mg sodium
6 grams protein
4 grams fiber







Enjoy!





Did you know?



Butternut squash is an excellent source of beta carotene, which your body converts to Vitamin K, which is a nutrient that helps keep your immune system healthy and strong.

Quote of the Day!


“The greatest waste in the world is the difference between what we are and what we could ultimately be” – Martin Luther King Jr.
 
 
 

Tuesday, August 12, 2014

Recipe of the Day



Corn, Tomato & Zucchini Salad



This recipe provides 8 servings.


Ingredients:


1) 4 medium to large corn on the cob, shucked and rinsed
2) 1 pint cherry tomatoes, halved
3) 2 medium zucchini, rinsed
4) 1 tablespoon fresh thyme, chopped
5) 4 tablespoons white wine vinegar
6) 2 tablespoons extra-virgin olive oil
7) 1 1/2 tablespoons honey
8) 1 tablespoon fresh squeezed lime juice
9) sea salt to taste
10) black pepper to taste


Instructions:


1) Cut corn off the cob and dice zucchini into 1/2 inch pieces, adding both vegetables to a large bowl. Add cherry tomatoes and thyme.

2) In a separate bowl, whisk together the vinegar, olive oil, honey and lime juice. Cover salad and refrigerate for it least 90 minutes and up to 3 hours until ready to serve.

3) Toss salad and add salt and fresh pepper before serving.



Enjoy!

Tuesday, August 5, 2014

Monday, August 4, 2014

Recipe of the Day



Chickpea & Vegetable Stew Delight


This recipe provides 4 servings.


Ingredients:

1) 1 cup water
2) 3/4 cup uncooked quinoa, rinsed and drained
3) 1/2 teaspoon sea salt, divided
4) 1 tablespoon extra virgin olive oil
5) 1 3/4 cups chopped onion
6) 1 teaspoon ground cumin
7) 1 teaspoon ground coriander
8) 1/2 teaspoon ground cinnamon
9) 1/2 teaspoon  turmeric
10) 4 garlic cloves, chopped
11) 3 cups cherry tomatoes, halved
12) 1 ( 15-ounce) can unsalted chickpeas (garbanzo beans), rinsed and drained
13) 1 medium zucchini, halved lengthwise and thinly sliced
14) 1/4 - 1/2 (to taste) freshly ground black pepper


Instructions:

1) Bring 1 cup water, quinoa, and 1/4 teaspoon salt to a boil in a small saucepan over medium high heat. Cover, reduce heat, and simmer approx. 12 mins., until liquid is absorbed.

2) Heat a large saucepan over medium-high heat. Add oil; swirl to coat. Add onion to pan; sauté' 4 minutes. Add cumin, cinnamon, coriander, turmeric, and garlic; cook 1 minute, stirring constantly. Add tomatoes; cook 2 minutes, until tomatoes begin to release their liquid. Add chickpeas and zucchini. Cover, reduce heat to medium, and cook 5 minutes. Stir in remaining 1/4 teaspoon salt and pepper. Serve zucchini mixture with quinoa.


 Nutritional Insight: 280 calories per serving





Enjoy!

Sunday, August 3, 2014

Recipe of the Day


Sweet and Spicy Lettuce Wraps


This recipe provides 6 servings (serving size: 2 lettuce cups).


Ingredients:


1) 1 cup water
2) 2 cups cider vinegar
3) 1/2 cup sugar
4) 1 teaspoon sea salt
5) 2 tablespoons sliced Serrano Chile
6) 1 medium size garlic clove, crushed
7) 1 cup-matchstick-cut carrot
8) 1 1/2 cups shredded skinless, boneless rotisserie chicken breast
9) 1 1/2 cups shredded skinless, boneless rotisserie chicken drumstick or thigh
10) 12 butter lettuce leaves
11) 24 English cucumber slices
12) 6 tablespoons dry-roasted peanuts, chopped
13) 1/4 cup torn fresh mint


Instructions:

1) Combine first 6 ingredients in a medium saucepan. Bring mixture to a boil; cook 20 mins. on medium-high heat. Remove from heat. Stir in carrot to soften. Add chicken to carrot mixture; let stand five minutes. Drain and discard liquid.

2) Place approximately 1/4 cup chicken mixture in each leave lettuce, and top each lettuce leaf with two cucumber slices, 1 1/2 teaspoons peanuts, and 1 teaspoon of mint.


Nutritional value per serving:

Calories: 150
Protein : 18 grams
Sodium: 300 mg
Fat: 7 grams
Fiber: 1 gram
Cholesterol: 60 mg
Carbs:  5 grams






Enjoy!



Saturday, August 2, 2014

Quote of the Day

 
 




“Motivation starts you on your path, inspiration keeps you going, and commitment gets you goal achievement!”


Tuesday, July 22, 2014

Recipe of the Day

Coconut Chicken Curry


This recipe provides 4 servings.


Ingredients:

1) 1 lb boneless, skinless chicken breasts, thinly sliced
2) 6 teaspoons Madras curry powder
3) 1/2 teaspoon sea salt
4) 1/4 - 1/2 teaspoon pepper (to taste)
5) 2 tablespoons canola oil
6) 1 onion, chopped
7) 3 cloves garlic, minced
8) 1 large sweet potato, cut into 1/2 inch pieces
9) 2 teaspoons brown sugar
10) 1 can light coconut milk
11) 1 1/2 cups frozen peas
12) 1/2 cup basil leaves, thinly sliced


Instructions:

1) In a bowl, toss the chicken with 1 teaspoon curry powder, salt and pepper. In a large skillet, heat 1 tablespoon oil over medium high heat. Add chicken and cook until browned. Transfer to a plate.


2) Add remaining oil and onion and cook until soft. Add garlic and cook 30 seconds. Stir in sweet potatoes and cook for approx. 3 minutes. Add remaining curry, mixing well.

3) Add the coconut milk and brown sugar and bring to a boil, reduce heat and simmer until sweet potatoes are tender.

4) Remove from heat and stir in basil.



375 calories per serving




Enjoy!





Monday, July 21, 2014

Recipe of the Day



Basic Boiled Quinoa


Ingredients:


1) 2 cups water
2) 1 cup Quinoa Organic Grain


Instructions:

1) Bring water to a boil in a 2-quart saucepan. Add quinoa grain, bring back to a boil, cover, cook over medium heat for approx. 15 minutes, until quinoa has absorbed all the water. Remove from heat, fluff, cover and let stand for approx. 5 minutes.



* Quinoa grain can also be toasted to obtain a more intense flavor. Toast for a few minutes in a little oil or butter, stirring constantly, before proceeding with a recipe. Quinoa grain may also be toasted in a dry skillet, thus omitting the fat derived from the butter, or oil. 





Enjoy!

Thursday, July 17, 2014

Recipe of the Day


Zucchini and Red Pepper Frittata


This recipe provides 6 servings

Ingredients:

1) 1 large red bell pepper
2) 1 large zucchini, thinly sliced (approx. 2 cups)
3) 1.5 tablespoon olive oil
4) 3/4 cup 2% reduced-fat milk
5) 1/4 teaspoon black pepper
6) 1/4 teaspoon sea salt
7) 4 ounces white cheddar cheese. shredded (approx. 1 cup)
8) 4 large eggs, lightly beaten


Instructions:


1) Preheat broiler to high.

2) Cut bell pepper in half lengthwise; discard seeds and membranes. Place, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil approx. 8 minutes, until blackened. Wrap pepper in foil; let stand 15 minutes. Peel and slice.

3)  Preheat oven to 350 degrees.

4) Heat a 9-inch nonstick, ovenproof skillet over medium high heat. Add oil; swirl to coat. Add zucchini; cook approx. 5 minutes. Stir in bell pepper; reduce heat to medium.

5) Combine remaining ingredients in a large bowl. Add to zucchini mixture; cook about 2 minutes, until edges are set. Bake at 350 degrees for approx. 16 minutes, until center is set. Let stand approx. 15 minutes. Then, cut into 6 wedges.



Calories per serving: 180
Sodium: 300 mg



Enjoy!





Monday, July 7, 2014

Recipe of the Day

Grilled Salmon and Brown Butter Couscous



This recipe provides 4 servings


Ingredients:


1) 2 tablespoons butter
2) 2 tablespoons pine nuts
3)1 cup uncooked couscous
4) 2 tablespoons dry white wine
5) 1 (14.5-ounce) can fat-free, lower sodium chicken broth
6) 1 tablespoon grated lemon rind
7) 1 1/2 tablespoon lemon juice
8) 1/4 teaspoon sea salt
9) 1/4 teaspoon freshly ground black pepper
10) 1/2 teaspoon white pepper
11) 1/2 teaspoon ground fennel seeds
12) 1/2 teaspoon ground coriander
13) 1/2 teaspoon sugar
14) 1/4 teaspoon sea salt
15) 4 (6-ounce) skinless fillets
16) Cooking spray


Instructions:

1) Preheat grill to medium -high heat

2) Heat butter in a small sauce pan over medium heat; cook approx. 4 minutes, until browned. Add pine nuts, cook 1 minute, stirring occasionally. Add couscous; cook 1 minute, stirring occasionally. Add wine and broth; bring to a boil. Then, cover, remove from heat, and let stand for 5 minutes. Fluff with fork; stir in rind, juice, 1/4 teaspoon sea salt, and black pepper.

3) Combine white pepper and next four ingredients (through 1/4 teaspoon salt) in a small bowl. Coat salmon fillets with coking spray. Sprinkle fillets with spice mixture. Place salmon on a grill rack coated with cooking spray. Grill over medium-high heat for approx. 4 minutes on each side, until desired degree of doneness is achieved. Serve with couscous.







Enjoy!

Saturday, June 14, 2014

Recipe of the Day


Grilled Turkey & Sun Dried Tomato-Stuffed Mushrooms




This recipe provides 4 servings.   (Serving Size: 2 stuffed mushrooms)



Recipe Insight: These stuffed Portobello mushrooms are abundant with flavorful turkey, goat cheese and sun dried tomato mixture and topped with melted Swiss cheese.



Ingredients:


1) 10 oz lean ground turkey
2) 3 scallions, finely chopped
3) 1/2 cup chopped sun-dried tomatoes (water-packed)
4) 1/3 cup crumbled reduced fat soft goat cheese
5) 1/4 cup whole-wheat panko bread crumbs
6) 8 large Portobello mushrooms, stems and gills removed
7) 1/4 teaspoon freshly ground black pepper
8) Olive oil, as needed
9) 1/3 cup grated-reduced-fat Swiss cheese
10) Olive oil cooking spray


Instructions:


1) Lightly spray a large non-stick skillet with cooking spray and heat on medium high heat. Add turkey and cook, breaking up with a wooden spoon, until browned and cooked through, approx. 5 minutes. Stir in tomatoes, scallions, goat cheese, panko and pepper; heat through for about one minute, stirring often, until combined and cheese has melted. Remove from heat.


2) Heat grill to medium high and lightly oil grate. Mist mushrooms all over with cooking spray. Add to grill stemmed side down; close lid and grill until juices start to release, approx. 4 minutes. Turn over; close lid and grill until tender, about 2 minutes. Remove from heat; fill each mushroom with turkey mixture and sprinkle with Swiss cheese, dividing evenly. Reduce heat to medium low and return mushrooms to grill stuffed side up; close lid and cook until stuffing is warmed thoroughly and Swiss chess is melted and bubbly, approx. 3 minutes.



Nutritional Info:


2 stuffed mushrooms 275 calories

Protein: 30 grams
Carbs:   25 grams
Fiber:    5 grams
Total Fat: 10 grams (saturated 10 grams)




Enjoy!





Thursday, June 5, 2014

Simple Healthy Breakfast Tip



 Avoid breakfast cereals that change the color of the milk.



These cereals are typically highly processed and have an abundant amount of refined carbohydrates, in addition to chemical additives.







Think Healthy be Healthy!

Friday, May 9, 2014

Recipe of the Day


Broiled Tilapia


*This recipe provides 12 servings.


Ingredients:

1) 4 lbs fresh Tilapia fillets ( or 12  4-oz fillets)
2) 5 teaspoons dill
3) 4 teaspoons paprika
4) sea salt to taste
5) ground black pepper to taste
6) 1 lemon, cut into slices
7) 4 teaspoons lemon juice (from a second lemon), freshly squeezed


Instructions:

1) Preheat broiler to high


2) Place fillets in a shallow baking dish and sprinkle with dill and paprika. Add salt and pepper, to taste, if desired. Lay slices of lemon in the middle of each fillet.


3) Place baking sheet dish 5 to 6 inches away from broiler. Broil fish for 8-10 minutes or until cooked through, but still moist. Drizzle with lemon juice.


Suggestion: Serve topped with Cranberry- Honey Mustard Sauce. Garnish with dill, if desired.




220 calories per serving




Enjoy!

Thursday, May 1, 2014

100 Calorie Snack Idea


Toasted Oat Trail Mix


This recipe provides 3 cups.


Ingredients:

1) 1 tablespoon peanuts
2) 1/2 cup crumbled banana chips
3) 1/4 cup golden raisins
4) 1/4 cup dried cranberries
5) 2 cups round whole-grain toasted oat cereal

Instructions:

In a medium bowl, combine cranberries, toasted oat cereal, raisins, banana chips, and peanuts. Stir well to combine. Serve immediately or store in a re-sealable plastic bag.


Nutritional value per serving: (serving size:  1/2 cup)

Calories: 100
Fat: 3 grams



Tuesday, April 29, 2014

Did you know?




As we know, exercise, at its core, is about moving your body!

 

With this fact in mind, did you know that dancing at a moderate pace for approx. 20 minutes burns 100 calories!



Fun and exercise go together very well, if exercise is not fun for you, dancing is just one of many ideas of how exercise can be very enjoyable!


75 Calorie Recipe Idea



Cottage Cheese Dip


This recipe provides a 1/2 cup of dip.


Ingredients:


1) 2 tablespoons shredded cheddar cheese
2) 1/4 teaspoon onion powder
3) 1/3 cup low fat cottage cheese
4) 1/4 teaspoon dill weed
5) 1/8 teaspoon sea salt


Instructions:


Place the cottage cheese in a medium bowl; mash with a fork. Add cheddar cheese, dill weed, onion powder, and salt. Stir until ingredients are well combined. Serve dip with fresh low calorie crackers or fresh vegetables for dipping.



Nutritional Value:


Serving Size: 2 tablespoons
Calories: 75
Fat: 5 grams


Enjoy!

Saturday, April 26, 2014

Recipe of the Day

Pasta and Peas
 
 
This recipe provides 4 servings.
 
 
Ingredients:
 
 
1) 2 cups shelled peas (fresh or frozen)
2) 1 cup dried ditalini (or other soup pasta)
3) 1 shallot, peeled and quartered
4) 1/2 cup loosely packed fresh basil leaves
5) 1/2 cup finely shredded  Parmesan cheese
6) 1 Tablespoon butter
7) 2 oz. thinly sliced prosciutto
8) 1/4 cup whipping cream
 
 Baby salad greens (optional)
 
 
Instructions:
 
1) Cook pasta according to package instructions, adding 1 cup of the peas the last 2 minutes of cooking. Reserve 1 cup pasta water. Drain pasta, and set aside.
 
 
2) In a food processor combine remaining peas*, basil, shallot, 2 Tablespoons of the Parmesan, 1/4 teaspoon sea salt and 1/4 teaspoon freshly ground black pepper. Add 1/2 cup of the reserved pasta water. Cover; process until almost smooth. Set aside.
 
*If you are using fresh peas, blanch in boiling water approx. 2 minutes before processing.
 
 
3) In a large skillet heat butter over medium heat. Add prosciutto; cook approx. 3 minutes, until crispy. Remove to paper towels; drain. Cut into strips. Add cream to skillet; bring to boiling. Boil gently, uncovered for 1 minute. Add pasta mixture, blended pea mixture, and remaining 1/2 cup pasta water. Toss gently until heated through. Top with prosciutto, remaining Parmesan, and baby salad greens (if desired).
 
 
300 calories per serving
 
 
 
Enjoy!

Tuesday, April 15, 2014

Recipe of the Day


Fish Tacos


This recipe provided 4 servings


These healthy tacos are full of flavor and sure to make you remember this recipe!


Ingredients:

1) 1/2 yellow onion, peeled and chopped
2) 1 small poblano pepper
3) Juice of 1 lime
4) 2 cloves of garlic, peeled
5) 1/4 cup fresh cilantro
6) 3 tablerspoons extra-virgin olive oil
7) 1/4- 1/2 (depending on individual taste) fresh jalapeno, seeded
8) a pinch of sea salt and freshly ground black pepper
9) 1 pound stripped bass, cod, or halibut (skin discarded and diced)


Instructions:

Broil or grill poblano pepper over medium -high heat, rotate with tongs, until it is blackened and charred all over, approx. 14 minutes. Place the pepper in a paper bag or a bowl and cover with plastic wrap. Once it is cool enough to handle, slip off and discard the charred skin, seeds, and stem. Rinse the pepper under water to remove all the lasts bits and then puree with garlic, onion, lime juice, cilantro, and jalapeno. Then, set the mixture aside.


Heat olive oil in a large skillet over high heat, and season with salt and pepper. Place fish in the skillet and cook, stirring until cooked through, and flaky, approx 6-8 mins. Turn off the heat and add the reserved poblano mixture. Stir to combine. Serve with warm corn tortillas and such toppings as guacamole, salsa, and shredded cabbage.


225 Calories per Serving





Enjoy!

Friday, March 28, 2014

Did you Know?







Wild rice is actually a grass and the only grain native to North America. Originally, uncultivated wild rice grew in wetlands and was hand-harvested by canoe in the Great Lakes area of the U.S. and Canada.


In certain parts of the U.S. it still grows uncultivated, but it is also cultivated in California and Oregon (not considered quite as good as wild, although still good). Wild rice takes longer to cook than white rice. It remains chewy after cooking, with a rather distinct nutty flavor.

Friday, March 21, 2014

Recipe of the Day


Hawaiian Grilled Cheese


This recipe provides 4 servings.


Ingredients:

1) 8 ounces sliced lower-sodium honey ham
2) 8 - 1 ounce slices challah
3) 1 cup diced pineapple
4) 4- 1 ounce slices low-sodium Muenster
5) 4 teaspoons barbecue sauce


Instructions:

1) Divide ham, pineapple and Muenster among half the bread slices. Spread barbecue sauce on remaining slices and top slices.

2) Cook sandwiches in a Panini press according to manufacturers instructions.


Nutritional Insight per Serving

320 calories
20 grams of protein
36 grams of carbs
805 mg of sodium
Fat 11 gram (6 grams saturated)
Fiber: 4 grams



Enjoy!

Wednesday, March 19, 2014

Recipe of the Day


Buffalo Chicken Salad Wraps



This recipe provides 4 servings


Ingredients:


1) 1 pound boneless, skinless chicken breast
2) 3/4 cup shredded carrots
3) 3/4 cup thinly sliced carrots
4) 1/4 cup white vinegar
5) 1/4 cup cider vinegar
6) 1/4 cup light mayonnaise
7) 2 tablespoons cayenne pepper sauce
8) 2 cups of shredded lettuce
9) 1 ounce crumbled blue cheese
10) 4 100% whole-wheat wraps



Instructions:

1) Place chicken in a large saucepan and cover with water. Bring to a boil; simmer until no longer pink in the middle, approx. 12 minutes. Transfer to a cutting board and let cool, then shred using two forks.

2) In the meantime, combine carrots, celery and vinegars in a small bowl; then set aside. Whisk together mayonnaise and cayenne pepper sauce in a medium bowl; add chicken and stir to coat. Drain vegetables in a colander, shake to remove as much liquid as possible.

3) Fill wraps with lettuce, veggies and chicken salad. Sprinkle with blue cheese, roll up and cut in half diagonally.


Nutritional Info per Serving:


330 Calories
33 grams of Protein
28 grams of Carbs
11 grams of Fat
680 mg of sodium




Enjoy!







Saturday, February 22, 2014

Breakfast Idea


Caramelized Onion Quiche


This recipe provides 6 servings


Ingredients:


1) one refrigerated pie crust
2) 4 cups thinly sliced onions
3) 1/4 cup olive oil
4) 5 eggs
5) 1 cup 2% milk
6) 1/2 teaspoon sea salt
7) 1 tablespoon Dijon mustard
8) 1/4 teaspoon nutmeg
9) Gruye're cheese ( 1 cup), or 4 ounces Swiss shredded


Instructions:

1) Heat oven to 375 degrees. Fit crust into 9-inch pie plate, cover loosely with plastic wrap and refrigerate.

2) Heat oil in a large saute' pan over medium heat. Add onions and cook until browned and soft, stirring occasionally, approx. 35 mins. (If onions begin to burn, reduce heat to medium-low.) Then set aside to cool a little.

3) In a bowl, whisk together eggs, milk, mustard, nutmeg, and salt. Remove pie plate from refrigerator. Sprinkle cheese evenly onto bottom of crust. Scatter onions on top. Pour egg mixture over cheese and onions. Bake quiche at 375 degrees for approx. 45 mins, until eggs are set and crust is browned. Cool approx. 10 mins on a wire rack before serving.


450 calories per serving



Enjoy!

Tuesday, February 18, 2014

Good to Know Info.



For individuals over the age of 50, muscle loss occurs at approximately 10% per decade, and bone loss happens at a rate of approximately 25% per decade. Muscle mass is associated with bone mineral density. Decreases in muscle mass are typically accompanied by decreases in bone mineral density, additionally increases in muscle mass are typically accompanied by increases in bone mineral density.



A considerable number of longitudinal research studies have demonstrated significant increases in bone mineral density following a 4-24 months of weight training.






Just another great reason to make weight training a part of your life, as it will add to the quality of your life!

Recipe of the Day


Cracked Pepper Salmon


This recipe provides 4 servings


Ingredients:


1) 4 salmon fillets, skin on
2) 1/2 cup reduced sodium soy sauce
3) 3 teaspoons freshly cracked or coarsely ground whole black peppercorns
4) 1/4 cup pure maple syrup


Instructions:

1) Combine the maple syrup and soy sauce in a covered bowl or a sealable bag. Add the salmon fillets and refrigerate over night

2) Preheat oven to 400 degrees. Remove the salmon from the marinade and place in a baking dish. Drizzle with  3 tablespoons of the marinade, discard the rest. Using a peppermill, grind the peppercorns over the salmon in order to thoroughly cover the fillets. Cover with foil, reduce heat on oven to 350, and bake for approx. 18 minutes. The skin will easily remove as the salmon is pulled from the baking dish.


nutritional info: 240 calories per serving    30 grams of protein



Enjoy!

Friday, February 7, 2014

Recipe of the Day


Chicken Potpie topped with Biscuits



This recipe provides 6 servings (serving size: approx. 1 1/2 cups)


Ingredients:


1) 1/4 cup chopped shallot
2) 1 tablespoon butter
3) 2 cups chopped leek
4) 3/4 teaspoon chopped fresh thyme
5) 2 cups of diced potatoes
6) 1/2 cup diced onions
7) 1/3 cup dry white wine
8) 1 1/2 teaspoons Dijon mustard
9) One (14 ounce) can fat-free, less sodium chicken broth
10) 2 1/2 cups chopped cooked chicken breast
11) 1 1/2 cups frozen mixed vegetables
12) 1/4 teaspoon salt
13) 1/4 teaspoon pepper
14) 1 1/2 tablespoons cornstarch
15) 2 tablespoons water
16) 2/3 cup of half-and-half
17) 1 1/4 cups low-fat baking mix
18) 2 egg whites, lightly beaten
19) 1/2 cup fat-free milk
20) Cooking Spray



Instructions:


Preheat oven to 425 degrees. Melt butter in a large nonstick skillet over medium-high heat. Add leek, shallot, and thyme; saute' approx. 2-3 minutes. Add potatoes; saute' 2 minutes. Add wine; cook about 1 minute, until liquid evaporates. Stir in broth and mustard; bring to a boil. Cook 4 minutes, stirring ocassionally. Stir in chicken, mixed veggies, salt, and pepper; cook 1 minute. Combine cornstarch and two tablespoons water in a small bowl, stirring with a whisk. Add cornstarch mixture and half-and-half to pan. Reduce heat, and simmer 2 minutes, stirring consistently. Spoon mixture into a 13 by 9 inch baking dish coated with cooking spray.

Lightly spoon baking mix into dry measuring cups; level with a knife. Combine baking mix, milk, and egg in a medium bowl, stirring with a whisk. Spoon batter over chicken mixture; spread evenly to cover. Bake at 425 for 20 minutes or until topping is golden and filling is bubbly. Let dish stand, cool for approx. 10 mins. before serving.



Enjoy!

Thursday, January 16, 2014

Recipe of the Day


Cajun Burger Bites



This recipe makes 16 min-bites



Ingredients:

1) 1 pound 93%-lean ground turkey
2) 1/2 cup chopped green onions
3) 2 teaspoons Cajun  seasoning
4) 2 teaspoons hot pepper sauce
5) 1/2 teaspoon sea salt
6) 1/2 teaspoon fresh ground
7) 2 teaspoons extra virgin olive oil
8) 16 waffle-cut sweet potato fries
9) 1/2 cup lite sour cream party dip
10) 1/2 cup salsa


Instructions:

1) In a large bowl, mix/combine green onions, turkey, Cajun seasoning, hot pepper sauce, salt and pepper. Shape mixture into 16 equal size patties.

2) In a large nonstick skillet heat oil over medium heat. Add half of the patties and cook until browned and cooked to 160 F, approx. 5 mins. per side. Remove the patties, place on a platter; cover and keep warm. Repeat process with remaining patties.

3) In the meantime. cook sweet potato fries according to package directions. To serve, spread party dip onto sweet potato fries; top with burger bites and salsa.



90 calories per burger bite!



Enjoy!


Saturday, January 11, 2014

Recipe of the Day

Maple-Roasted Sweet Potato Wedges


This recipe provides 8 servings


Ingredients:

1) 2 1/2 lb sweet potatoes, peeled and cut into 3'' by 3/4''
2) 3 tablespoons olive oil
3) 3 tablespoon maple syrup
4) 1 tablespoon fresh lime juice

1/2 teaspoon red-pepper flakes (optional)

Instructions:

1) Heat oven to 450 degrees F. Toss sweet potatoes with oil and 1/2 tsp each salt and pepper on baking sheet. Roast  in lower third of oven, without turning, approx. 25 mins. Flip potatoes and continue to roast until  golden and tender, approx. 7 mins longer.

2) Whisk together maple syrup, lime juice, and red pepper flakes (if using). Drizzle over potatoes and toss to coat. Bake until potatoes are heated through and syrup forms a glaze, approx. 3 mins. ( be cautious not to burn).  Ready to serve!



Enjoy!