Merry Christmas!

Signing off till the New Year!  Hope everyone has a very Merry Christmas and Happy New Year!  I'll be back in full force after the holiday madness!!  

Hearty Beef Stew

I know!  I know!  It's has been forever since my last post.  I can blame it on work & being busy, which is true..  But I have to admit I have also been lazy & the last new recipe I made wasn't that great..  But!!  I am trying to work on balance with work, social life & fitness.. so hopefully, I can get out of this funk and start doing what I enjoy again!!  This is such a great recipe for a cold night and is packed with healthy items!!!

What you need:

1/2 lb lean sirloin, cut into 1 inch cubes

1 tbsp all- purpose flour (I used almond flour)

1 14.5 oz reduced sodium beef broth

4 small red potatoes, quartered

12 baby carrots

10 cremini or button mushrooms, stems removed, caps sliced

1 cup green beans, ends trimmed

1 tsp dried thyme

1/2 tsp salt

1/4 tsp ground black pepper

Serve with a whole grain roll or wedge of whole wheat bread

How to cook it:

1. Combine the beef and flour in a large saucepan & stir, coating the beef with the flour (this helps create a thick, savory gravy)
2. Add the remaining ingredients & set the pan over high heat
3. Bring the mixture to a boil, reduce the heat to medium & simmer for 10 min.
4. Stir frequently until the beef is cooked through and the potatoes are for tender.

Makes 2 servings. Per serving: 477 cal, 66g carbs, 38g protein, 7g fat, 9g fiber

CrockPot Style (This is how I cooked this evening)

1. Pour the almond flour on the steak and throw in crock pot
2. Pour in the broth
3. Add the veggies, little bit of salt, black pepper
4. I also added, red pepper, minced garlic, garlic powder, minced onion, onion powder and a herb and garlic concoction I got at the market
5. Cook on low if you will be gone all day or on high for 3 hours..

Enjoy!!

The healthy benefits of this meal:

• Steak:  delivers a big protein punch & is a rich source of iron
• Carrots:  Loaded with the antioxidant beta-carotene
• Green Beans: a good source of folate
• Mushrooms:  rich in lentinan, a molecule that fires up your immune system

Quick & Easy Oatmeal Breakfast for a Chilly Morning

Wow!  Time sure does fly when your busy!  Cooking has not been a priority lately and now I am officially on a diet because of it..  Along with my dog..  and yes.. I am competing with him on who can lose 5 pounds the quickest.. Sorry for the lag in posts.. Hopefully, things will be calming down a bit and I can start getting my dude fed better...

Instant Whole Grain Oatmeal with water

• You could do milk if you choose

1/2 banana

Agave Nectar to sweeten

**Cinnamon would be a good little addition too

**Could this be any easier.. and it is SO tasty!  Great post workout.. 

7 Healthiest Sushi Picks

posted by Sarah-Jane Bedwell via self.com

Do you love sushi? Did you know that the type you choose can make the difference in whether it is full of calories or full of nutrition. Here are some tips for picking the healthiest sushi.

Portion size is very important when it comes to sushi. For most types, six pieces is considered one roll, or one serving. Since each piece is practically bite-sized it's easy to eat a bigger portion than you mean to. So stick to six pieces and add a salad, steamed veggies, or a bowl of soup.

Now that we've determined what counts as one serving, let's talk calories. Even though most people think of sushi as a low-calorie food, the per-roll calorie count can vary greatly from 140-500 calories. So knowing the key words for what to pick is important.

As you probably have guessed, you will want to avoid the fried rolls. These will usually be ones that have the word tempura or spider in the name. Other ingredients you will want to avoid are eel, which is pretty high in calories, and cheese, duck, or creamy sauces, which are often included in the newer versions of sushi. Also, many times, but not always, the spicy rolls are higher in calories as they often use a mayonnaise-based sauce.

Next, beware of sneaky sodium in the form of miso or soy sauce. Skip it if you can or ask for a lower-sodium version.

So what are the better choices? Well in terms of calories, sashimi (sushi without rice) is typically much lower in calories. However, you don't have to go rice-less to make a good choice. Choose brown rice sushi over white rice sushi when possible for filling whole-grain fiber.

Some top picks for rolls that are less than 350 calories per six pieces and a little lower in sodium are: 

• veggie roll
• tuna (maguro) roll
• avocado roll
• cucumber roll
• salmon and avocado roll
• yellowtail nigiri
• shrimp nigiri

Oven-Fried Chicken Parmesan with Romaine Salad & Basic Polenta

Wow!  I have totally been slacking on my dinners and the posts.. & my scale is showing it!  Ugh!  


Ingredients:
1/4 cup all-purpose flour 
**I used almond flour- Palio Friendly!!
1/2 teaspoon dried oregano
1/4 teaspoon salt
2 large egg whites, lightly beaten
3/4 cup panko (Japanese breadcrumbs)
4 (6 ounce) skinless, boneless chicken breast halves
2 tablespoons olive oil, divided
Cooking spray
1/2 cup jarred tomato-basil pasta sauce
1/2 cup (2 ounces) grated Parmigiano-Reggiano cheese
3/4 cup (3 ounces) shredded part-skim mozzarella cheese

1. Preheat oven to 450 degrees
2. Combine first 3 ingredients in a shallow dish; place egg whites in a bowl.  Place panko in a shallow dish.  Dredge 1 breast half in flour mixture.  Dip in egg whites; dredge in panko.  Repeat procedure with remaining chicken, flour mixture, egg whites & pank.
3. Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat.  Add chicken to pan.  Cook 2 min.  Add remaining 1 tablespoon oil.  Turn chicken over; cook 2 minutes.  Coat chicken with cooking spray; place pan in oven.  Bake at 450 for 5 minutes.  Turn chicken over; top each breast half with 2 tablespoons sauce, 2 tablespoons Parmigiano-Reggiano & 3 tablespoons mozzarella.  Bake 6 minutes or until chicken is done.

Calories: 410, Fat: 16.9, Protein: 44.4g, Carb: 15.9, Finer:.6, Chol: 95mg, Iron: 1.8mg, Sodium: 719 mg, Calc: 352mg


For the Romaine Salad:  Whisk together 2 tablespoons fresh lemon juice, 1 teaspoon olive oil, 2 teaspoons honey (**I used agave nectar), 1 teaspoon Dijon mustard, 1/4 teaspoon salt & 1/8 teaspoon black pepper..  Drizzle over 6 cups torn romaine lettuce; toss well.
For the Basic Polenta:  Bring 2 cups fat-free, less sodium chicken broth & 1 cup milk to a boil in a medium saucepan.  Gradually whisk in 3/4 cup instant dry polenta..  Cook 5 minutes or until thick, stirring constantly
**In a rush...  They make pre-made polenta..  It looks like a sausage roll in the pasta section..  You just add water and heat up..

Fresh Tomato, Sausage, & Pecorino Pasta with Lemony Green Beans

So last night I learned what a casing was & removed my very first...  I learn something new on a daily basis I tell ya!  Thankfully my dude is very patient with me and all of my million questions about casings!!


8 ounces uncooked penne
**I used gluten free penne
8 ounces sweet Italian Sausage
**I bought 1 mild Chicken Italian Sausage and 1 Apple Chicken Sausage- so you had a good combo of spice and sweetness
2 teaspoons olive oil
1 cup vertically sliced onion
2 teaspoons minced garlic
1 1/4 lb tomatoes, chopped
6 tablespoons grated fresh pecorino Romano cheese
1/4 teaspoon salt
1/8 teaspoon black pepper
1/4 cup torn fresh basil
**I also mixed in an avocado 

1. Cook pasta according to package directions and drain (about 5-10 min)
2. Heat a large nonstick skillet over medium-high heat.  Remove casings from sausage.  Add oil to pan, swirl and coat.  Add sausage and onion to pan; cook 4 min, stirring to crumble sausage.  Add garlic; cook 2 min.  Stir in tomatoes; cook 2 min.  Remove from heat; stir in pasta, 2 tablespoons cheese, salt and pepper.  Sprinkle with remaining 1/4 cup cheese and basil.  

Calories: 389, Fat: 10.7g, Protein: 21.6g, Carbs: 53.5g, Fiber: 4.5g, Chol: 27mg, Iron: 3.3mg, Sodium: 595mg, Calc:  159mg


For the Lemony Green Beans:  
Steam 1 pound trimmed green beans 5 minutes or until crisp/tender.  Drain and place in bowl.  Add 1 teaspoon grated lemon rind, 1 tablespoon fresh lemon juice, 1 1/2 teaspoons EVOO, 1/2 teaspoon salt & 1/4 teaspoon black pepper; toss well. 

Orzo with Crab & Artichoke

So kitchen was closed longer than I had anticipated..  work has once again taken over and dinners have been sandwiches and rotisserie chicken from Albertson's..  I actually found this recipe last week in an old Self Dishes mag and am so glad I made it!!  It is DELISH!!  Enjoy!!


**I tossed in some avocado too!! 
1 jar (6 oz) marinated artichoke hearts, drained and blotted
3 tbsp white vine vinegar
1 shallot, coarsely chopped
2 cloves garlic
1 tsp Dijon mustard
2 large basil leaves
1/4 tsp dired oregano
3 tbsp extra-virgin olive oil
1/2 lb orzo
1/4 lb jumbo lump crabmeat
1 pint cherry tomatoes, halved 10 oil-packed sun-dried & sliced into thin strips
1/4 cup chopped fresh chives
2 tbsp chopped fresh parsley


Bring a large pot of water to a boil.  Coarsely chop all but 4 artichoke hearts;  set aside chopped hearts.  Place whole hearts in a blender.  Add vinegar, shallot, garlic, mustard, basil & oregano; season with salt & pepper.  Turn on blender & slowly add oil until dressing emulsifies; set aside.  Boil orzo until al dente (about 8 min.)  Drain and transfer to a bowl.  add crabmeat, cherry tomatoes, sun-dried tomatoes, chives, parsley, reserved chopped artichokes & dressing; toss.  Eat up!!

Superfoods for Flat Abs

Kitchen's Closed it Sushi Friday!!!


Since I'm not cooking dinner tonight I thought I would post a good ab read instead... Thanks self.com


Avocados:  Superpower: fights fat 
Dieters who consumed monounsaturated fats lost more stomach bulge than those eating the same number of calories but less of the fats, a study in the journal Diabetes Care finds. And a study in the journalObesity reveals that when monkeys ate trans fats, their waists were 30 percent bigger than those of simians eating monounsaturated fats.
How it works:  Blood sugar peaks can signal your body to store fat around your midsection, but monounsaturated fats stop the spikes, thwarting fat accumulation. Half an avocado contains 10 grams of the healthy fats. Dip veggie slices in 1/4 cup guacamole for a flat-ab snack.


Green Tea:  Superpower: revs metabolism 
Drinking three cups of green tea a day may kick up your metabolism and erase 30 calories daily, a study inMedicine & Science in Sports & Exercise shows.
How it works:  The compound ECGC in green tea makes it easier for your body to fry fat. The extra burn can help you shed about 3 pounds a year, simply from sipping.

Yogurt:  Superpower: flattens fast

Treat puffiness with probiotic-rich yogurt.

How it works:  One creamy cup encourages the growth of good bacteria in your gut—which crowds out other bugs that can cause bloating, says David Grotto, R.D., author of101 Optimal Life Foods (Bantam). Add plain yogurt with a Live & Active Cultures seal (such as Dannon) to your torso-trimming grocery list.

Blueberries: Superpower: fuel fitness 

Fat-blasting cardio is an essential ingredient for sexy, sculpted abs—and antioxidants in berries enable you to step up crucial conditioning.

How they work:  "Antioxidants help improve blood flow—which delivers more oxygen to your muscles," says Leslie Bonci, R.D., director of sports nutrition at the University of Pittsburgh Medical Center. "Giving your muscles the oxygen they need makes exercise feel easier, so you may work out harder, longer and more often." Blueberries and blackberries top the antioxidant chart; try them on whole-grain waffles or in a turkey-lettuce roll-up.

Bulgur:  Superpower: shrinks fat cells 

Bring on the carbs! Dieters who dined on whole grains lost more tummy fat than calorie cutters who ate refined grains, a study inThe American Journal of Clinical Nutrition notes. Half a cup of cooked bulgur has more fiber (4 g) and fewer calories (76) than other grains.

How it works: Fiber aids in keeping your body's insulin levels low—which researchers speculate may shrink fat cells, suggests a study from the University of Kuopio in Finland.

Chocolate Milk:  Superpower: builds muscle 

Upgrade your post workout sip to score a stronger stomach. Athletes who drank chocolate milk had lower levels of muscle damage after four days of intense exercising than those who guzzled a sports drink, early findings presented at the American College of Sports Medicine meeting in Seattle report.

How it works:  A glass of the sweet stuff teams carbs with protein to promote muscle building, Grotto says.  Stir in 2 tablespoons of cocoa powder or syrup that has less than 20g of sugar and say, Bye-Bye, Buddha belly!

Pasta Rosa Verde

This is such a quick recipe to make!  Work has been insane and the last thing I wanted to do was cook tonight- but this was on the menu for the nite and I am so glad I made it.


Makes:  4 servings
Prep:  10 Min
Cook:  10 Min


8 ounces whole wheat penne pasta
*I used Gluten Free Pasta
1 tablespoon olive oil
* I ended up using a lot more.  I like my pasta to have a good amount of sauce on it so I poured a few extra tablespoons into the pan as I was sautéing.  You will know when to stop
1 medium onion, thinly sliced
*Don't like onions- use onion salt for the flavor or process in a blender to make paste
2 garlic cloves
*I love garlic so I also used some garlic paste 
4-5 medium tomatoes
*I used cherry tomatoes from a recipe I made earlier in the week
1 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon crushed pepper
*I added a few more shakes
3 cups arugula, watercress and/or spinach , coarsely chopped
1/4 cup toasted pine nuts
*I couldn't find these at the store so I didn't use.  If you know where to get them let me know!
2 tablespoons crumbled Gorgonzola or other blue cheese

1. Cook pasta according to package directions.  Drain & keep warm
2. Heat the olive oil in a large skillet over medium heat.  Saute the onion & garlic until the onion is tender.  Stir in the tomatoes, salt, pepper & red pepper.  Cook, stirring about 2 min., until the tomatoes are warm.  Mix in the arugula, watercress or spinach & heat until just wilted
3. Spoon the pasta into a bowel & top with the tomato mixture.  Sprinkle with the toasted pine nuts & cheese.

Orzo "Paella"

Wow!  This was such a good dish!  I was pleasantly surprised and it was pretty easy to make, which is always a bonus to me!  I loved the shrimp/chicken mix.  Happy Wednesday!  Enjoy!


Makes:  4 servings with leftovers
Prep Time:  10 min
Cook time:  22 min


3/4 lb large frozen shrimp, cleaned, shelled and thawed tails on
*I used 1 lb of shrimp and took tails off
1/4 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon plus 1 teaspoon olive oil
3 1/2 cups chicken broth
*I use the low sodium chicken broth
2 cups water
1/4 teaspoon turmeric
1 pound whole wheat orzo
* I did 12 oz and it was the perfect amount
1/2 cup frozen green peas
1/2 small onion, finely chopped
2-4 chicken thighs, cut into 1 inch chunks
*I cut 3 thighs into strips
1/4 cup roasted red pepper, cut into thin strips
1/4 cup flat leaf parsley, chopped

1. Preheat the oven to 425 degrees.  Place the 1st 4 ingredients & 1 tablespoon olive oil in a large ziplock bag
2. In a medium pot, bring chicken broth & 2 cups water to a boil.  Add turmeric & orzo; boil for 6 min.  Drain, reserving 3/4 cup of cooking liquid.  Place frozen peas in the broth & let sit.
3. Heat remaining 1 teaspoon olive oil in a large ovenproof saute pan.  Add onion & cook until translucent.  Add shrimp and cook for 3 minutes.  Add chicken until cooked mostly through.  Add drained orzo to pan.  Pour the peas & reserved liquid over orzo, & stir.  Add chicken.  Lay red pepper strips on top.  Bake for 10 minutes.  Top with parsley & serve.

Nutrition Facts:  
408 calories, 27g protein, 57g carbs, 7g fat (.9 saturated), 14g fiber

Hearty Ham & White Bean Soup

With Fall just around the corner & in celebration of the cooler weather (Yes- in Texas we consider 80s cold after this triple digit heat)  I thought I would share one of my soup recipes.  I like to call it "Athlete Soup" and it is perfect after a cold run or outside workout.  What makes this soup so good for you?  The cabbage is rich in Vitamin C and fiber, as well as, phytonutrients that help protect against some cancers.  


**Serves 6
1 tablespoon EVOO
1 sweet onion, diced into medium pieces (not an onion fan?  I'm not, but I love the flavor, so I use a food processor so the onions are more liquid as opposed to chopped)
1 1/2 teaspoons Italian Seasoning
2 large carrots, peeled, halved lengthwise, & sliced thin
1/2 cabbage, cored, cut into bite-size shreds
12 ounces lean ham steak, diced into small pieces
1 quart chicken both (I always use low sodium chicken broth)
1 14.5 ounce can petite- diced tomatoes
2 cans (15 oz each) white beans, undrained
2 tablespoons fresh parsley, chopped


Heat the oil over medium-high in a soup kettle.  Add the onion, saute until soft and golden- about 5 min.  Add the Italian seasoning and saute until fragrant, about 1 min.  Add the remaining ingredients, then bring to a full simmer, skimming any foam that rises to the surface.  Reduce heat to low, simmer gently (partially covered) until the vegetables are just cooked and flavors bended- about 15 min.  Stir the parsley; cover and let stand for 5 minutes


Calories per serving:  270
Carbs:  32G
Protein:  22G
Fat:  6G

Fruit Finder and the Glycemic Index Article

I found this article in Muscle & Fitness Hers Magazine and thought I would share- it is a great guide when grocery shopping.  I have so many friends who think that because they are eating lots of fruit they should be losing weight quicker and easier.  I use to think the same way (Thank you AJ for leading me in the right direction!!), but this article explains why that is not the case..  If you don't see your fav fruit, you can also research online or shoot me your email address and I have a chart that includes more...  Enjoy!


When the endgame is fat loss, the sugar in fruit can thwart the plan.  It might be natural, but that doesn't mean it can be considered a free-for-all food while dieting.  The glycemic index (GI) is a good resource for selecting fruits.  It's an inverse property: the lower the GI, the higher the fruit should rate in your diet.


Low GI (55 & Under)
Cherries- 22
Grapefruit- 25
Apple- 38
Plum- 39
Strawberries- 40
Peach- 42
Orange- 43
Grapes- 46
Kiwi- 52
Banana- 54
Mango- 55
Medium GI (56 to 69)
Apricots (fresh)- 57
Raisins- 64
Cantalope- 65
Pineapple (fresh)- 66
High GI (70 & above)
Watermelon- 72
Dates- 103

Chicken & Sweet Potato Stew

INGREDIENTS

• 6 bone-in chicken thighs, skin removed, trimmed of fat
• 2 pounds sweet potatoes, peeled and cut into spears
• 1/2 pound white button mushrooms, thinly sliced
• 6 large shallots, peeled and halved
• 4 cloves garlic, peeled
• 1 cup dry white wine
• 2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried rosemary, crushed
• 1 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 1 1/2 tablespoons white-wine vinegar

• PREPARATION

  1. Place chicken, sweet potatoes**Place these in the pot a few hours later, as they get soft and may disintegrate after 5 hours**, mushrooms, shallots, garlic, wine, rosemary, salt and pepper in a 6-quart slow cooker; stir to combine. Put the lid on and cook on low until the potatoes are tender, about 5 hours. Before serving, remove bones from the chicken, if desired, and stir in vinegar.

  TIPS & NOTES

  • Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 1 month.

  NUTRITION

  Per serving: 285 calories; 6 g fat ( 2 g sat , 2 g mono ); 50 mg cholesterol; 35 g carbohydrates; 0 g added sugars; 17 g protein; 5 g fiber; 519 mg sodium; 866 mg potassium.
  Nutrition Bonus: Vitamin A (430% daily value), Potassium (25% dv), Fiber (20% dv).
  Carbohydrate Servings: 2
  Exchanges: 2 starch, 2 lean meat