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Friday, August 31, 2012

Thurs. Aug 30th

Walnuts!

Daily Tidbit:  Improve your skin by eating Walnuts!


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Cheerios with Walnuts & Peaches

Breakfast: Cheerios with Walnuts & Peach slices
1 cup Cheerios
1 cup Fat Free Milk
1 Peach, sliced
2 tbsp Walnuts
5 oz Orange Juice
Regular Coffee, black


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Fish Avocado Wrap


Fish Info
Fish Fillet Nutrition Info
Fish Sustainability Logo

Lunch: White Fish & Avocado Wrap with Brussels Sprouts & Grapes
1 Medium Whole Wheat Wrap, stuffed with:
2 White Fish Fillets
1/2 Avocado
Brussels Sprouts & Red Grapes, as pictured
Regular Coffee, black
 

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Trader Joe's 72% Cacao Dark Chocolate
Peanuts

Snack: 
.825 oz. of 72% Dark Chocolate (half of the 1.65 oz bar pictured above)
1/4 cup of dry roasted, lightly salted Peanuts
Fat Free Milk


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Cheddar Mozzarella Nachos


Homemade Salsa with Kidney Beans


Homemade Salsa with Kidney Beans Close up!

Dinner: Nachos!
1 Plate (as pictured above) of Cheddar & Part Skim Mozzarella Cheese toasted Low Sodium Corn Tortilla Chip Nachos
Served with 1 cup of Homemade Salsa (recipe below) + 
1/2 cup Kidney Beans (drained & rinsed)
White Wine
Water


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Dessert:  None tonight.  Am saving myself for Friday night Dessert tomorrow!


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RECIPES: 
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Thursday, August 30, 2012

Wed. Aug 29th

Garlic!

Daily Tidbit:  I love Garlic!  It seems to make it's way into most of the things I cook.  A little goes a long way, and can make a difference between a good dish and a great dish!  It was in my Hummus Wrap today and my North African Vegetable Stew tonight.   According to Prevention Magazine it is one of the "World's Top 25 Healthiest Foods", and reports that:


"High consumption of garlic lowered rates of ovarian, colorectal, and other cancers, according to a research review in the American Journal of Clinical Nutrition".
  

To Read more: www.prevention.com/food/healthy-eating-tips/25-super-healthy-foods/17-garlic


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Cheerios with Walnuts & Peaches



Breakfast: Cheerios with Walnuts & Peach slices
1 cup Cheerios
1 cup Fat Free Milk
1/2 Peach, sliced
2 tbsp Walnuts
5 oz Orange Juice
Regular Coffee, black


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Unwrapped:  Spinach Hummus & Cucumbers


Spinach Hummus Cucumbers Wrap with Carrots


Lunch: Spinach Pea Hummus Wrap with Cucumber slices
1 Medium Whole Wheat Wrap, stuffed with:
1/4 cup of Spinach Pea Hummus (recipe below)
Cucumbers, sliced
10 baby Carrots, on side
Water with Lemon
Regular Coffee, black
  

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Red Grapes

Peanuts


Snack: 
1 cup of Red Grapes
1/4 cup of dry roasted, lightly salted Peanuts
Fat Free Milk



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North African Vegetable Stew for Dinner!



Dinner:  North African Vegetable Stew
1 large bowl (2 cups worth) of North African Vegetable Stew, made with chopped Yukon Gold Potato, Carrots, Zucchini, Onion, Garlic, EVOO, Cinnamon, Paprika, Tomato Paste, Chick Peas, 3 cups Low Sodium Chicken Broth & 3 cups Water and cooked until Veggies are soft and topped with fresh Cilantro
White Wine


I had a 2nd bowl of this (about 1 more cup's worth), I was super hungry and it was delicious!  And yes, this is traditionally served over a bed of the Couscous, but I chose to do without and enjoy it as a stew because I already consumed a good amount of whole grains earlier in the day (Cereal at breakfast & Wrap at lunch).


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Dessert: 1 Gala Apple, Water



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RECIPES: 

Spinach Pea Hummus Recipe:
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Wednesday, August 29, 2012

Tues. Aug 28th

Spinach Pea Hummus Wrap & Brussels Sprouts for Lunch!


Daily Tidbit: I've been eating Dried Apricots for years, in salads and for snacks, and in cooking for savory dishes, but I think today was the first time I ever ate a fresh Apricot!  I had it for dessert and it was perfect:  sweet, juicy, chewy and just the right size.  I also enjoyed a really yummy Peach with Pecans and Ricotta for a snack, so I had stone fruits aplenty today!

If their yumminess isn't enough to convince you, here are "5 Healthy Reasons to Eat Stone Fruit":

www.besthealthmag.ca/eat-well/healthy-eating/5-reasons-to-eat-stone-fruit 




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Oatmeal with Cinnamon & Walnuts



Breakfast: Oatmeal with Cinnamon & Walnuts
1/2 cup of Plain Oatmeal, cooked in microwave with Fat Free Milk
2-3 shakes Plain Cinnamon
2 tbsp Walnuts
5 oz Orange Juice
Regular Coffee, black
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Spinach Pea Hummus Wrap & Brussels Sprouts


Lunch: Spinach Pea Hummus Wrap & Brussels Sprouts
1 Medium Whole Wheat Wrap, stuffed with:
1/4 cup of Spinach Pea Hummus (recipe below)
1 Roasted Red Pepper
10 Brussels Sprouts, on the side, leftover from last night
Water
Regular Coffee, black

 
I thought about putting some Cheese on this wrap, but thought I'd try it without first and it was delicious!  The Roasted Red Pepper added a nice zip and sweetness to the Spinach Hummus, both which complemented the chewy nuttiness of the Wrap - I loved it - and no Cheese was needed! 
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Awesome Snack:  Peaches, Pecans & Ricotta!

Snack: 
1 Peach, sliced, topped with:
1 tbsp Plain chopped Pecans
1 tbsp Part Skim Ricotta Cheese
Water

This was the first time I tried this combo and it was delicious and filling!  I have to remember this one for the future!

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Roasted Salmon with Veggies for Dinner!

Dinner:  Salmon with Veggies
Roasted Wild Alaskan Salmon fillet, sprayed with Canola Oil, seasoned with salt and roasted in Toaster Oven at 350 for 12 minutes.

Zucchini, thinly sliced and Grilled on indoor Cast Iron Grill Pan and salted
Mushrooms & Onions & Garlic slices sauteed in Cast Iron Pan with Canola Oil Spray, and salt to finish
Spritz of fresh Lemon juice on Zucchini
White Wine


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Dessert: 1 Fresh Apricot & Water

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RECIPES: 

Spinach Pea Hummus Recipe:

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Tuesday, August 28, 2012

Mon. Aug 27th

Lunch!

Daily Tidbit:  So all my visiting family members have gone home and left me with great memories AND 2 extra pounds!   Yes, you have seen me eating all those cookies and treats....don't think for a minute I can eat like that and not gain weight!  

So now, back to normal life... I have to return to some of my go-to healthy habits (increasing veggies!) to lose those 2 extra pounds before it becomes an extra 3, 5, or 10 pounds...  I started today by eating a "Veggie Blast" for lunch (pic above), chock full of all sorts of colorful Veggies with tons of Fiber, and Beans & Nuts for Protein!


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Vanilla Almond Cereal with Walnuts & Banana

Paul Newman's Vanilla Almond Cereal


Nutrition Info


Ingredients


Breakfast: Vanilla Almond Cereal
1 cup of Newman's Own Vanilla Almond Cereal
1 cup Fat Free Milk
2 tbsp Walnuts
1/2 Banana, sliced
5 oz OJ
Regular Coffee, black



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Thai Red Curry Veggie Blast

Lunch: Thai Red Curry Veggie Blast!
2 cups of Veggies: frozen Carrots, Baby Corn, Red Peppers, Broccoli, Peas, Mushrooms, Water Chestnuts & Onions & Frozen Spinach cooked in 1/8 cup of Thai Red Curry Sauce from jar in the fridge, mixed with:
1/2 cup Kidney Beans &
1-2 tbsp Toasted Pine Nuts
Water


This is one of my fav super fast go-to meals when I want to maximize Veggies in a meal but not spend a lot of time cooking!

In a hot pan I simply add 1 tbsp oil with the all the frozen Veggies and cover until the veggies are heated through.  Once hot, I remove the lid and let the liquid reduce so the Veggies will cook in the oil and begin to brown.  Once a nice brown crust starts to form on the Veggies, I  add a little Curry sauce (1/8 cup to keep Sodium in check) & some Beans and mix everything together, cover and cook for 2 more minutes.  Then it is ready to serve and top with the toasted nuts!
  
 
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Snack: 1/2 oz of 72% Dark Chocolate + Regular Coffee, black


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Spinach Pea Hummus with Carrots

Snack: 
1/4 cup Spinach Pea Hummus (recipe below)
10 Baby Carrots
Water with Lemon


My kids loved this!  


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Sloppy Joe with Brussels Sprouts & Roasted Potatoes


Dinner: Sloppy Joe with Veggies
1 cup of Sloppy Joe's, sans the traditional bread (recipe below)
14 Brussels Sprouts, just sauteed in 1 tbsp EVOO in covered pan
6 Roasted Cumin Cayenne Potato "Fries":  10 Large Russet Potatoes sliced, soaked in water for 30 minutes, dried, and then tossed with 1 tbsp EVOO & salt and baked at 400 for 40 minutes, then tossed with Cayenne & Cumin
Red Wine


I wanted something easy and quick to make my kids and use up the ground beef in the fridge....Sloppy Joe Time!  I found a simple and fast recipe online.....and....they didn't like it.  My husband and I thought it was pretty good (though I made a Rachael Ray Food Network recipe a few years ago that was much much better!).  The link for this fast recipe is below.



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Dessert: Nothing tonight!  I need to see that number on the scale go down!


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RECIPES: 

Spinach Pea Hummus Recipe:
Into food processor put:
1 clove Garlic
1 can Chick Peas (rinsed & drained)
Juice from 1/2 Lemon
1 tbsp Tahini
1 tsp Kosher Salt
1 tbsp EVOO 
1/2 cup thawed frozen Sweet Peas
1 cup of thawed frozen Spinach

Process to desired texture and serve! 


Sloppy Joe Recipe:
www.frenchs.com/recipe/easy-weeknight-sloppy-joes-RE1628



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Monday, August 27, 2012

Sun. Aug 26th

Grilled Zucchini Ricotta Whole Wheat Pizza for Dinner!


Daily Tidbit:  I LOVE this article (below) because I love eating so many of the foods on their list (in fact I ate 4 today: Peanut Butter, Pistachios, Milk, & Cheese!):

Burn Fat Fast: 6 Nutrients for Faster Weight-loss:


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Whole Grain PBJ


Whole Grain 15 Grain Bread


Whole Grain 15 Grain Bread Nutrition Info



Breakfast: Whole Grain PBJ
2 slices of "Small Slice" 15 Grain Whole Grain Bread
1 tbsp All Natural Low Sodium Creamy Peanut Butter
1 tsp All Natural Raspberry Jelly
1 Banana
1 Regular Coffee, black


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Cheddar Scrambled Eggs with Arugula & Salsa


Lunch: Cheddar Scrambled Eggs with Arugula & Salsa
2 Eggs Scrambled with Cheddar Cheese and served ontop of a bed of Arugula, topped with 1/2 cup of Homemade Salsa (recipe below)
Water with Lemon
Regular Coffee, black
  
 
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Snack: 1/2 cup salted Pistachios & Fat Free Milk



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1 Large Slice of Grilled Zucchini Ricotta Pizza (I ate 2 slices this size!)


Dinner: Grilled Zucchini Ricotta Whole Wheat Pizza
2 Large Slices (1/2 the pie!) of Grilled Zucchini Ricotta Whole Wheat Pizza (recipe below)
Red Wine



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Dessert: None.  I ate 2 desserts last night!


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RECIPES:



Homemade Salsa Recipe from today's Egg dish:

In Food Processor put:

-1 Large Red Tomato

-1/2 Large Yellow Tomato

-1/4 White Onion

-1/4 Red Onion

-1 Clove Garlic

-1 can of Green Chiles

-1 tsp Salt

-Juice of 1 Lime



Process until desired consistency!




Grilled Zucchini Ricotta Whole Wheat Pizza Recipe:
1 store bought refrigerator Whole Wheat Pizza Dough
1 cup No Salt Added Marinara
1 large Zucchini sliced lenth-wise 1/4 inch thick, sprayed with Canola Oil and grilled on indoor cast iron grill pan  for 5 minutes each side
3 oz Part Skim Shredded Mozzarella
1 cup Ricotta Cheese

Roll out Pizza Dough, fork dough to reduce air pockets, and cook at 425 for 6 minutes.  Remove from oven and top with Marinara, Zucchini slices, Mozzarella & Ricotta and bake at 425 for another 10 minutes.  Serve & Enjoy!



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