Broccoli Carrot Salad

Broccoli Carrot Salad + for Lunch!

Breakfast: Oatmeal with Walnuts

½ cup plain Oatmeal, cooked with Fat Free Milk, in microwave

2 tbsp of plain Walnuts

Plain Cinnamon (a couple shakes on top)

5 oz. glass of OJ

Cup of Coffee, black

Lunch: Broccoli Carrot Salad +

1.5 cups Broccoli Carrot Salad (Recipe below)

+ Plus: 

½ cup Chick Peas (drained and rinsed)

2 tbsp Sunflower Seeds

Water with lemon

 

Hard Boiled Eggs make great snacks: full of protein and very filling!

Snack:  ¼ cup of lightly salted Peanuts, Glass of Fat Free Milk

 

Snack:  1 Plain Hard Boiled Egg, Water with Lemon

 

Snack:  1 slice of White American Cheese, Cup of Hot Green Tea


Note:  The benefits of Green Tea are vast, including improving skin tone and texture according to Women's Day, May 2012.  

http://www.womansday.com/style-beauty/beauty-tips-products/facial#slide-6 

I am a coffee drinker, but am always trying to incorporate more of this good stuff into my day.  For a comprehensive overview of all the benefits of Green Tea check this page at the Maryland School of Medicine site:
http://www.umm.edu/altmed/articles/green-tea-000255.htm

Snack:  5 small Turkey Meatballs in Marinara (from freezer section of Target), Glass of Fat Free Milk - Yes I was starving today!!!

Avocado, Salsa & Black Bean Dip for Nachos

Nachos: this pan measures 6.5 inches by 10 inches - it keeps my portions in check!

Dinner:  Nachos

White Organic Corn Tortilla Chips

¼ cup Cheddar Cheese

For dip:  ½ Avocado, jarred medium Salsa, 1 cup of low sodium drained and rinsed Black Beans

Glass of White Wine

Dessert:  1 Organic Gala Apple, Glass of Water

Amy’s Broccoli Carrot Salad Recipe:

4 cups fresh Broccoli, chopped

1 cup grated Carrots

4 tbsp Ranch Dressing (In this case I used Annie’s Organic Ranch – unfortunately most Ranch dressings have MSG & HFCS, so I always try to go “All Natural” or “Organic” to keep it real)

¼ cup Red Onion, sliced

2 Radishes, sliced

Tip:  The Mandolin Slicer is another magical kitchen tool!  I used it to slice up the Radishes in this recipe.  It is a great, easy and fast way to slice up things super thin and uniformly without worrying about cutting your fingers!  I also use the Mandolin for zucchini, potatoes, mushrooms, large garlic etc.  Mine has 3 settings for different sizes and also a ‘lock’ position to keep it safe for washing and storage. 

Spinach Bean Salad



Spinach Bean Salad +

Breakfast: Oatmeal with Walnuts

½ cup plain Oatmeal, cooked with Fat Free Milk, in microwave

2 tbsp of plain Walnuts

Plain Cinnamon (a couple shakes on top)

5 oz. glass of OJ

Cup of Coffee, black

 

Lunch: Spinach Bean Salad +

I took yesterday’s Spinach Bean Salad (Light Red Kidney Beans, Cherry Tomatoes, Corn, Red Onion, Carrots, Orange pieces, Cucumber and fresh cut Cilantro, tossed with Trader Joe’s Balsamic Vinaigrette) and added 2 tbsp of Sunflower Seeds & ½ Avocado.

Glass of Water

Cup of Coffee, black

 

Snack:   1 cup Sautéed Escarole with White Beans, Glass of Water

 

Snack:  ¼ cup lightly salted Peanuts, Glass of Fat Free Milk

Slow Cooker Korean Beef Veggie Blast!

 

Dinner:  Slow Cooker Korean Beef Veggie Blast!

I came across this recipe the other night in Family Circle Magazine and got inspired.  I love eastern food, but I often don’t have the exotic ingredients the recipes call for in my kitchen.  For this one I had almost all the ingredients, so I just went for it!

http://www.familycircle.com/recipes/slow-cooker/slow-cooker-short-ribs/#page=2

I used Beef cubes instead of short ribs, but followed the recipe pretty closely and cooked it for 9 hours in the slow cooker on low.  I used dried Ginger instead of fresh (not because I didn’t have it, but because I didn’t have the energy at 8am for peeling and chopping fresh ginger!)  And I substituted apple cider vinegar, in place of rice vinegar.

Separately I sautéed veggies in a hot pan with 1 tbsp EVOO:  1 large Spanish Onion, ½ Yellow Bell Pepper, 20 baby Carrots, halved, and 1 cup of Frozen Peas; covered until soft and then removed lid for browning.  I cooked enough veggies to keep me feeling satisfied so I could forego the rice.

As per the recipe I cooked the sauce separately as well and when everything was done (Beef, Veggies & Sauce) I threw everything together and topped it with fresh cut Cilantro & toasted Sesame Seeds.

It was delicious!  My husband and I both loved it; very likely this will become a ‘standard’ in our home.  It was better than take out!  I enjoyed it with a Glass of White Wine, but it could easily be enjoyed with Red Wine.

VEGETARIAN ALERT!  This yummy dish could totally be prepared without meat, using all sorts of veggies and some soy based protein.  Tons of flavor, as good as any Asian restaurant, only without the MSG!

*Note:  If you don’t already know, Slow Cookers are magical.  Throw a few ingredients in the pot in the morning, put it on low heat and move along with your day.  When dinner time rolls around there is something delicious and ready to eat.  Perfect for people like me, read: exhausted by 7pm!  And by the way, you can buy them for as little as $30!

Dessert:  1 Gala Apple, Glass of Water (Time to “recover” from the holiday weekend!)

Roasted Chicken & Veggies



Chicken with Veggies for Lunch!

Breakfast: Bowl of Cheerios!

1 cup Cheerios with Milk

5 oz. Glass of OJ

Cup of coffee, black
Cheerios is a great cereal because it tastes so sweet, but actually is very low in sugar.  Meanwhile it is loaded with vitamins and whole grains.



 

Lunch: Rotisserie Chicken with Veggies

Rotisserie Chicken, white meat

Sautéed Escarole with White Beans, cooked in EVOO, garlic & red pepper flake/ salt and a little low sodium chicken broth

Pan Browned Sweet Potatoes (Microwaved first to soften then cooked in EVOO & Salt in cast iron pan)

½ Avocado

I topped everything with a few shakes of Parmesan Cheese for a little added flavor

Glass of Water

Snack:   1 oz of Dark Chocolate (72% Cacao/ Trader Joe’s makes this affordable)

Cup of Coffee, black

Brought Spinach Bean Salad to the BBQ!

Memorial Day BBQ!

-Appetizer:

Flax Seed Chips from Trader Joe’s with “Fresh” Salsa (Flax Seed is a great source of Omega-3s!)

Glass of White Wine
Water

-Dinner:

2 Beef Hotdogs with Dijon mustard (no buns – saving carbs for dessert!)

Spinach Bean Salad with Light Red Kidney Beans, Cherry Tomatoes, Corn, Red Onion, Carrots, Orange pieces, Cucumber and fresh cut Cilantro, tossed with Trader Joe’s Balsamic Vinaigrette

Glass of White Wine

*I love Trader Joe’s Balsamic Vinaigrette for nights that I’m too lazy to make a homemade dressing.  It is also a favorite of Nutrition Expert Joy Bauer, check it out:

 http://www.womansday.com/health-fitness/nutrition/healthy-salad-dressings-balsamic-vinaigrette#slide-3

Check out the Nutrition Facts below and compare to your "go-to" dressing!

Trader Joe's Balsamic Vinaigrette Nutrition Info

-Dessert: 

1 S’more: chocolate, graham cracker and 1 toasted marshmallow

Angel food cake with fresh strawberries & whipped cream

Water

Bananas & Resistant Starch

Traditional Algerian Couscous for Lunch!

I figured I'd throw a banana into my oatmeal this morning after reading that they have a “particular type of fiber called resistant starch: Your body can’t absorb it, so that keeps you full longer and may improve insulin sensitivity and reduce fat accumulation.”
 It was a yummy addition!

http://www.realsimple.com/health/nutrition-diet/nutrition-tips-00100000079116/page4.html

Breakfast: Oatmeal with Banana and Walnuts

½ cup plain oatmeal, cooked with fat free milk, in microwave

2 tbsp of plain walnuts

½ Banana, sliced

Plain cinnamon

5 oz. glass of OJ

Cup of coffee, black

Lunch:  Traditional Algerian Couscous with Chicken (from the freezer)

Couscous cooked with North African spices, chicken, zucchini, carrots, & potatoes

½ Avocado

Fresh cilantro, cut up on top

Glass of Water

Snack:   2 cups of pulled pork on a plate, 2 bottles of Water

Snack:   ¼ cup lightly salted mixed nuts, Water

Memorial Day Party!

-Appetizer:

-3 Jumbo Grilled Shrimp with a spicy Asian dipping sauce

-Glass of White Wine

-Dinner:

-Grilled Steak with sautéed mushrooms & onions

-Guacamole & chips

-Glass of White Wine

-Dessert:  Strawberries with Angel food Cake & Whipped Cream, Glass of White Wine 

Greek Salad with Wild Caught Alaskan Salmon

Greek Salad with Wild Caught Alaskan Salmon

Eating Salmon to look younger?  New York Times best seller, Dr. Perricone, MD, author of The Wrinkle Cure, thinks so!  

http://www.finesalmon.com/Salmon_Wellness/Salmon_Facelift.asp 

In any case, most agree (including the American Heart Association) that eating Fatty Fish (like Wild Salmon) twice a week is a great way to get enough of those beneficial Omega 3's!

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp

Breakfast: Oatmeal with walnuts

½ cup plain oatmeal, cooked with fat free milk, in microwave

2 tbsp of plain walnuts

Plain cinnamon

5 oz. glass of OJ

Cup of coffee, black

Lunch: Greek Salad with Salmon (pic above!)

Salad ingredients:

-Wild caught Alaskan Keta Salmon fillet, roasted in toaster oven (I always brush EVOO on top with a shake of the Kosher Salt before roasting)

-Greek Kalamata Olives (made affordable by Trader Joe’s)

-Red Onion, slices

-Cherry Tomatoes, sliced

-Feta Cheese

-EVOO & red wine vinegar

Served with Fresh Strawberries & Broccoli Salad (for Recipe see May 24 post)

Glass of Water

Cup of coffee, black

Snack:   ¼ cup lightly salted peanuts, Glass of Fat Free Milk

Sauteed Escarole with White Beans

 

Snack:   Bowl of sautéed Escarole with White Cannellini Beans cooked with EVOO, Garlic, Red Pepper Flake and low sodium Chicken Broth, Water

 

Snack:   1 Gala Apple, Water

Dinner: Organic White Corn Tortilla Chips with Dip

1 Bowl of Organic White Corn Tortilla Chips (LOVE these - low sodium AND yummy - I could tell you all about them, but instead, check out all the info below and compare them to the ones you usually eat!)

Dip:  Light Red Kidney Beans with ½ Avocado, 4 Tbsp of Medium Jarred Salsa (which is 2 servings) and cut up fresh Cilantro (see pic below!)

2 Glasses of White Wine

 

Organic White Corn Tortilla Chips!

Dip:  Beans, Avocado, Salsa & Cilantro!

 

Dessert:  Last (and big!) piece of Lemon Coconut Birthday cake from the freezer, Water

Greek Style 3 Cheese Pizza

Greek Style 3 Cheese Pizza with Kalamata Olives!

Did you know Olives are a fruit?  I didn't!   

"A popular part of the Mediterranean diet, Kalamata olives contain vitamin E, polyphenols and flavonoids, which protect the body against free radicals, reduce inflammation, build the immune system and improve heart health."   

To read more follow this link:

http://www.livestrong.com/article/492276-what-are-the-benefits-of-kalamata-olives/ 

 

Breakfast: Oatmeal with Walnuts

½ cup plain Oatmeal, cooked with Fat Free Milk, in microwave

2 tbsp of plain Walnuts

Plain cinnamon

5 oz. glass of OJ

Cup of coffee, black

Mexican Steak Fajita for Lunch!

 

Lunch: Mexican Steak Fajita leftovers (Thanks Hubs!)

1 small Corn Tortilla

Guacamole

Cucumber, Tomato, Ice Berg lettuce salad with slices of Jalapeño peppers

Steak (similar to Skirt Steak) with sautéed Peppers and Onions and Black Beans

Water with Fresh Lime

Snack: Broccoli Salad (for Recipe see May 24th post)

 

Snack: ¼ cup Pistachios, Glass of Fat Free Milk

 

Dinner: Greek Style 3 Cheese Pizza

Whole Wheat pizza dough (Trader Joe’s)

EVOO

2 cloves of garlic, minced

Greek Kalamata olives

Red onion slices

Cherry Tomatoes, sliced

3 Cheeses:  Feta, Mozzarella, Ricotta

Glass of White Wine

 

Dessert:  1 Gala Apple, Glass of Water

Broccoli Salad

Broccoli Salad makes a great side or snack!

*I have read a lot about the benefits of cinnamon in various places, and it is proving to be a strong anti-cancer agent as well:  "Cinnamon can reduce the proliferation of leukemia and lymphoma cancer cells".  To read more of the awesome health benefits of cinnamon, check this out:

http://www.organicauthority.com/health/11-health-benefits-of-cinnamon.html

Breakfast: Oatmeal with walnuts and cinnamon!

½ cup plain oatmeal, cooked with fat free milk, in microwave

2 tbsp of plain walnuts

Plain cinnamon

5 oz. glass of OJ

Cup of coffee, black

Beef & Bean Chili!

 

Lunch: Beef & Bean Chili

From the freezer (Inspired by Ellie Krieger's Recipe, for more info see: May 15th post!)

1/4 cup shredded cheddar cheese

Cup of coffee, black

 

Snack: Broccoli Salad

2 cups (Recipe below!)

Water

 

Snack: ¼ cup lightly salted Peanuts, glass of Fat Free Milk

 

Snack: 1 Plain Hard-Boiled Egg, Water

 

Dinner: Nachos

Organic White Corn Tortilla Chips (Trader Joe’s/ lower in sodium than most chips)

1/4 cup shredded cheddar cheese

4 Tbsp jarred Medium spicy salsa

½ cup light red kidney beans

½ avocado

Glass of White Wine

 

Dessert: 1 Gala Apple, Water

Amy's Broccoli Salad Recipe (2-3 servings):

1 Large bunch of broccoli, washed and chopped

2 Tbsp Ranch dressing (make sure to use "all natural" Ranch or you will end up with MSG, HFCS (high fructose corn syrup) and other undesirable things in your dressing!)

2 Tbsp roasted and salted sunflower seeds

Red Onion sliced thinly

You can also add in cherry tomatoes and grated carrots for more colors, flavors and crunch!  And if you add some chick peas to it, you can make it into a meal!

Beach Picnic!



Dried Apricots make a great snack!

Breakfast: Oatmeal with walnuts

½ cup plain oatmeal, cooked with fat free milk, in microwave

2 tbsp of plain walnuts

Plain cinnamon

5 oz. glass of OJ

Cup of coffee, black

Lunch: Beach Picnic!

12 raw baby carrots

2 plain hard boiled eggs

1 Whole Wheat English Muffin, with a little Brummel n Brown

Bottle of Water

Cup of coffee, black

Tip:  Thomas’ Whole Wheat English Muffins are great.  They provide 25 g of whole grain, 5 grams of protein, 3 grams of fiber and only 1 gram of sugar!  Oh, and 23 carbs & 120 calories, which are both comparable to one slice of regular bread in many cases.  We get these at Sam’s Club, and simply keep them in the freezer, microwave 30 seconds and they are ready to go!

Snack:  Chilled Soup

1 cup of Butternut Squash Curry Soup (Recipe on May 21)

 

Snack:  3 dried apricots & ¼ cup of pistachios & a glass of fat free milk

 

Sausage Pizza!

 

Dinner:  Girls night out!

Sausage "Tomato Pie" Pizza – 3 slices

Glass of White Wine

Snack:  3 large handfuls of pita chips, water

Angel Food Cake with fresh strawberries & whipped cream!

 

Dessert:  Angel food cake with fresh strawberries and canned whip cream :)

Yellow Thai Veggie Curry

Plain Oatmeal with Walnuts & Cinnamon

As a long time Orange Juice lover, I was happy to read that Dr. Oz encourages drinking OJ to help strengthen your immune system!  
Check it out:

http://www.womansday.com/health-fitness/diet-weight-loss/orange-juice-for-immunity#slide-4

Breakfast: Oatmeal with walnuts

½ cup plain oatmeal, cooked with fat free milk, in microwave

2 tbsp of plain walnuts

Plain cinnamon

5 oz. glass of OJ

Cup of coffee, black

 

Yellow Thai Curry Veggie Blast with Beans & Nuts

 

Lunch: Yellow Thai Curry Veggie Blast with beans & nuts

This dish is super easy to make when I have very little time.  I use a bag of frozen mixed veggies, in this case it was Trader Joe’s mix called the “Hodge Podge”, which I love because it has 8 veggies in it and is so colorful:  orange carrots, yellow baby corn, red peppers, green broccoli and peas, mushrooms, water chestnuts, and onions.  I take them from the freezer and throw them directly into a hot pan with 1 tbsp EVOO.  I cover it until it thaws and becomes warm and then I take off the cover to reduce the liquid and let the veggies brown in the pan.  Once browned, I add a couple tablespoons of low sodium chicken stock to de-glaze the pan (scraping up all those brown bits!) and then add 2-3 Tbsp. of a sauce.  Today I used “Thai Yellow Curry Sauce” also from Trader Joe’s.  I mix the sauce in and add ½ cup of red kidney beans and then turn off the heat, giving it a minute to reduce a little more and then serve.  Today I also topped it with roasted pine nuts (which I roast in advance and keep in the fridge, always ready to go!)

Water with lime

Cup of coffee, black

Note:  Though Trader Joe's has a great selection of lower sodium items, their curry sauces are actually quite high in sodium.  So I cut that with some low sodium chicken broth and only use a couple tablespoons of the sauce.  The flavor goes a long way so you really don't need that much to make a flavor impact.

Snack:  1/4 cup of pistachios, glass of fat free milk

Sweet Chicken Sausage, Sauteed Zucchini & Butternut Squash Curry Soup

Dinner:  Sausage & Veggies

Sweet Chicken Sausage, browned in cast iron pan

Sautéed Zucchini, leftovers from yesterday

Butternut Squash Curry Soup, also leftovers

Glass of white wine

Dessert:   1 Gala Apple, Water