Hello friends,
Our schedule has been really busy lately so, I have been making lots of quick meals. Wraps have been one of our favorites.
I made the following 2 over the past week.
Ezekial wrap
Hummus
Tuna with veganeise
raw cashews
raisins
chopped tomatoes
spinach
red peppers
banana peppers
chopped zucchini
sprinked with white shredded organic mild cheddar
drizzled with balsamic dressing
Today I made this one...
Ezekial wrap
Hummus
Turkey
Raw cashews
Raisins
Spinach
Red peppadew peppers
Banana peppers
little cheese
chopped up olive tapenade (green, black olives with peppers)
drizzed with dressing
You can add whatever you like...this is a very fast healthy lunch.
You can even use peanut butter, bananas, strawberries and jelly....wrap it up for an afternoon snack.
Another thing that has been very easy that I have been doing is making up large portions of wild rice. I then add toasted nuts, dried cranberries and raisins. I even had this for breakfast one morning instead of oatmeal. It was great! You can have a large container in the refrig and use for lunch or dinner as a side.
Life is busy and these are just a few tips that I am using when I am in a hurry but still trying to eat healthy.
Have a great week!
Melissa
Showing posts with label Dinner ideas. Show all posts
Showing posts with label Dinner ideas. Show all posts
Monday, July 12, 2010
Sunday, June 27, 2010
Fast Healthy Dinner
No time for cooking tonight...so we had a very healthy dinner in less than 10 minutes.
Here is what we had....
Veggie Wraps
100% Whole Grain Tortillas
Hummus
Red Peppers
Spinach
Salsa
Raisins
Organic Cheese
Herbs (pick your favorite: dill, thyme...or any you like)
Chopped tomatoes
Chopped broccoli
I put everything inside the large tortillas and wrapped it.
Served it with fresh berries.
I made dinner in less than 10 minutes and we ate on paper plates:)
You can do this!!
Melissa
Here is what we had....
Veggie Wraps
100% Whole Grain Tortillas
Hummus
Red Peppers
Spinach
Salsa
Raisins
Organic Cheese
Herbs (pick your favorite: dill, thyme...or any you like)
Chopped tomatoes
Chopped broccoli
I put everything inside the large tortillas and wrapped it.
Served it with fresh berries.
I made dinner in less than 10 minutes and we ate on paper plates:)
You can do this!!
Melissa
Friday, May 7, 2010
Recipe and other stuff
How did you do today? Did you get your 25 push ups in? It doesn't matter if you have to start on your knees...just do them!
Here's a quick salad to make for dinner.
Grilled chicken
Your choice of greens: (I use spinach and romaine)
Dried cranberries (prefer fruit juice sweetened)
Candied nuts (your choice of nuts) I use walnuts and in a skillet with agave toast them! Delicious!
Feta cheese
This is a very tasty salad. You can use with a Balsalmic vinegar dressing of your choice.
You can serve with a slice of toasted ezekial bread or you can even broil the ezekial bread with a little olive or butter on top...or sprinkle with parmesean cheese and fresh grated garlic.
Enjoy!
Melissa
Here's a quick salad to make for dinner.
Grilled chicken
Your choice of greens: (I use spinach and romaine)
Dried cranberries (prefer fruit juice sweetened)
Candied nuts (your choice of nuts) I use walnuts and in a skillet with agave toast them! Delicious!
Feta cheese
This is a very tasty salad. You can use with a Balsalmic vinegar dressing of your choice.
You can serve with a slice of toasted ezekial bread or you can even broil the ezekial bread with a little olive or butter on top...or sprinkle with parmesean cheese and fresh grated garlic.
Enjoy!
Melissa
Thursday, April 29, 2010
Quinoa Couscous
QUINOA COUSCOUS
INGREDIENTS
1 cup quinoa
2 cups water
1/2 cup fresh basil
1/4 cup fresh parsley
1/2 cup raisins
1/2 cup chickpeas, drained
1/2 cup toasted almonds
1 tablespoon olive oil
STEPS
In a saucepan, pour in 1 cup of quinoa and 2 cups of water.
Bring to a boil.
Reduce to a simmer, cover and cook until all the water is absorbed (about 10-15 minutes).
Remove and put in a bowl.
Chop the basil and parsley, and mix into the quinoa.
Toss in the raisins, chickpeas, almonds, and olive oil.
Salt and pepper to taste.
INGREDIENTS
1 cup quinoa
2 cups water
1/2 cup fresh basil
1/4 cup fresh parsley
1/2 cup raisins
1/2 cup chickpeas, drained
1/2 cup toasted almonds
1 tablespoon olive oil
STEPS
In a saucepan, pour in 1 cup of quinoa and 2 cups of water.
Bring to a boil.
Reduce to a simmer, cover and cook until all the water is absorbed (about 10-15 minutes).
Remove and put in a bowl.
Chop the basil and parsley, and mix into the quinoa.
Toss in the raisins, chickpeas, almonds, and olive oil.
Salt and pepper to taste.
Monday, April 26, 2010
Turkey Chili
TURKEY CHILI
I understand that for some, it may seem a crazy to make chili with turkey instead of beef, but your heart and arteries will thank you. Make the substitute and see who notices. You will be surprised at how great this chili tastes!
Double the recipe for a big pot.
INGREDIENTS
Nonfat cooking spray
1 lb. lean ground turkey
Salt
Pepper
1 cup peeled and grated carrot
2/3 cup chopped onion
2/3 cup chopped celery
1 clove garlic, minced
2 tsp. chili powder
1 tsp. paprika
1 tsp. ground cumin
1/8 tsp. ground cayenne
1 14 ½ oz. can/jar chopped plum tomato in juice
½ cup low-fat, low-sodium chicken broth
1 bay leaf
Heat a 3-quart, nonstick saucepan over high heat and coat with cookingspray. Add the turkey and season to taste with the salt and pepper. Cook for 2 to 3 minutes, breaking up the turkey into pieces, until browned all over. Remove to a bowl, and cover with foil to keep warm.
Reduce the heat to low, and add the carrot, onion, celery, and garlic. Cook for 3 to 5 minutes, until the vegetables begin to soften.
Add the chili powder, paprika, cumin, and cayenne pepper. Cook, stirring, for 1 minute. Increase the heat to medium, and add the tomatoes, stock, and bay leaf. Bring to a boil over high heat. Reduce the heat to medium-low and simmer for 15 minutes, covered.
Add the browned turkey, and simmer for 5 minutes more.
Remove and discard the bay leaf before serving.
Makes 4 servings.
I understand that for some, it may seem a crazy to make chili with turkey instead of beef, but your heart and arteries will thank you. Make the substitute and see who notices. You will be surprised at how great this chili tastes!
Double the recipe for a big pot.
INGREDIENTS
Nonfat cooking spray
1 lb. lean ground turkey
Salt
Pepper
1 cup peeled and grated carrot
2/3 cup chopped onion
2/3 cup chopped celery
1 clove garlic, minced
2 tsp. chili powder
1 tsp. paprika
1 tsp. ground cumin
1/8 tsp. ground cayenne
1 14 ½ oz. can/jar chopped plum tomato in juice
½ cup low-fat, low-sodium chicken broth
1 bay leaf
Heat a 3-quart, nonstick saucepan over high heat and coat with cookingspray. Add the turkey and season to taste with the salt and pepper. Cook for 2 to 3 minutes, breaking up the turkey into pieces, until browned all over. Remove to a bowl, and cover with foil to keep warm.
Reduce the heat to low, and add the carrot, onion, celery, and garlic. Cook for 3 to 5 minutes, until the vegetables begin to soften.
Add the chili powder, paprika, cumin, and cayenne pepper. Cook, stirring, for 1 minute. Increase the heat to medium, and add the tomatoes, stock, and bay leaf. Bring to a boil over high heat. Reduce the heat to medium-low and simmer for 15 minutes, covered.
Add the browned turkey, and simmer for 5 minutes more.
Remove and discard the bay leaf before serving.
Makes 4 servings.
Friday, April 23, 2010
Chicken & Barley Chili
Ingredients
1 cup onion, chopped
1 clove garlic, minced
3 cups water
1/2 cup medium barley, uncooked
1 can (16 oz) tomatoes, undrained, chopped
1 can (16 oz) no-salt added tomato sauce
1 can (14.5 oz) low sodium, no msg chicken broth
1 bag of frozen whole corn
1 can (4 oz) green chilies, drained and chopped
1 tablespoon chili powder
1/2 teaspoon ground cumin
3 cups grilled or baked chicken, chopped
Shredded low fat cheese (optional)
In a 4 quart saucepan, cook onion and garlic in olive oil until onion is tender. Add remaining ingredients except chicken. Bring to a boil. Reduce heat to low; cover. Simmer 40 minutes, stirring occasionally. Add cooked chicken; continue simmering 5 to 10 minutes or until chicken is heated through and barley is tender. Add additional water or chicken broth if chili becomes too thick upon standing. Top with your choice of low fat cheese if desired.
1 cup onion, chopped
1 clove garlic, minced
3 cups water
1/2 cup medium barley, uncooked
1 can (16 oz) tomatoes, undrained, chopped
1 can (16 oz) no-salt added tomato sauce
1 can (14.5 oz) low sodium, no msg chicken broth
1 bag of frozen whole corn
1 can (4 oz) green chilies, drained and chopped
1 tablespoon chili powder
1/2 teaspoon ground cumin
3 cups grilled or baked chicken, chopped
Shredded low fat cheese (optional)
In a 4 quart saucepan, cook onion and garlic in olive oil until onion is tender. Add remaining ingredients except chicken. Bring to a boil. Reduce heat to low; cover. Simmer 40 minutes, stirring occasionally. Add cooked chicken; continue simmering 5 to 10 minutes or until chicken is heated through and barley is tender. Add additional water or chicken broth if chili becomes too thick upon standing. Top with your choice of low fat cheese if desired.
Tuesday, April 20, 2010
Favorite Cookbooks and websites for recipes
Cookbooks
Websites that have great recipes. Some of these websites have things that I do not endorse but they are good resources for recipes.
Please share your favorite healthy cookbooks, recipes and websites that you enjoy!
Eat to live!
Melissa
- The Eat Clean Cookbook by Tosca Reno (I have all 3 of them)
- Body by God by Lisa Young (This was a great place to start)
- Eat to Live by Joel Fuhrman
- Food to Live By from Myra Goodman
- The Maximum Energy Cookbook by Sharon Broer
- The Maker's Diet
- The Conscious Cook by Tal Ronnen
- The kind diet by Alicia Silverstone
- Graeme Street has a cookbook but it is primarily for fitness
- Deceptively Delicious by Jessica Seinfeld
- Food Beautiful by Sarah
- New York Body Plan by David Kirsch has some great recipes in the book
- The Clean Eating Magazine has great recipes
- Eating Well magazine has really good recipes
- The Athlete's Plate by Adam Kelinson
Websites that have great recipes. Some of these websites have things that I do not endorse but they are good resources for recipes.
- http://www.101cookbooks.com/
- http://www.bragg.com/
- http://www.ohsheglows.com/
- http://www.honeyline.com/
- http://www.drfuhrman.com/
- http://www.foodbeautful.com/
- http://www.thekindlife.com/
- http://www.nomeatathlete.com/
- http://www.feastingonfitness.blogspot.com/
- http://www.shapeupmom.com/
- http://www.greensmoothiegirl.com/
- http://www.livingfuel.com/
- http://www.hacres.com/
Please share your favorite healthy cookbooks, recipes and websites that you enjoy!
Eat to live!
Melissa
Country Style Beef Soup
I have found some wonderful soup recipes in Tosca Reno's "Eat Clean" cookbooks. I had a request for a soup recipe so I am posting this Beef soup.
Ingredients:
2 pounds beef soup bones, such as short ribs. No fat!
8 cups water
2 cups low-sodium beef stock
2 sprigs of thyme
3 bay leaves
2 Tbsp extra virgin olive oil
2 onions, peeled and chopped
4 ribs celery
2 cloves of garlic, passed through a press
2 cups chopped fresh tomatoes
2 Tbsp of tomato paste
2 large carrots, peeled and chopped
2 sweet potatoes, peeled and chopped
2 parsnips, peeled and chopped
2 cups of shredded nappa cabbage
2 cups turnip, peeled and chopped
1 cup of edamame
1 cup butternut squash, peeled and cubed
Preparation:
In a large stock pot, place ribs, water, beef stock, thyme and bay leaves. Bring to a boil and reduce heat. Cover and simmer for 1 to 2 hours.
Remove the pan from heat and let cool down. Strain the stock into a large bowl through a sieve. Take any meat from the bones, shred it and return it to the soup. Discard the bones and other cooked ingredients.
In a large pot or dutch oven heat olive oil over medium heat. Add onions, celery and garlic. Saute until onions become soft and translucent about 8 minutes. Add cooked beef and broth, tomatoes, tomato paste, carrots and other vegetables. Bring mixture to a boil. Reduce heat and let simmer, covered, for 30 minutes. Serve hot.
If you are a vegetarian just leave out the meat. If you prefer chicken then substitute the ribs for chicken.
Ingredients:
2 pounds beef soup bones, such as short ribs. No fat!
8 cups water
2 cups low-sodium beef stock
2 sprigs of thyme
3 bay leaves
2 Tbsp extra virgin olive oil
2 onions, peeled and chopped
4 ribs celery
2 cloves of garlic, passed through a press
2 cups chopped fresh tomatoes
2 Tbsp of tomato paste
2 large carrots, peeled and chopped
2 sweet potatoes, peeled and chopped
2 parsnips, peeled and chopped
2 cups of shredded nappa cabbage
2 cups turnip, peeled and chopped
1 cup of edamame
1 cup butternut squash, peeled and cubed
Preparation:
In a large stock pot, place ribs, water, beef stock, thyme and bay leaves. Bring to a boil and reduce heat. Cover and simmer for 1 to 2 hours.
Remove the pan from heat and let cool down. Strain the stock into a large bowl through a sieve. Take any meat from the bones, shred it and return it to the soup. Discard the bones and other cooked ingredients.
In a large pot or dutch oven heat olive oil over medium heat. Add onions, celery and garlic. Saute until onions become soft and translucent about 8 minutes. Add cooked beef and broth, tomatoes, tomato paste, carrots and other vegetables. Bring mixture to a boil. Reduce heat and let simmer, covered, for 30 minutes. Serve hot.
If you are a vegetarian just leave out the meat. If you prefer chicken then substitute the ribs for chicken.
Monday, April 19, 2010
Tonight's Dinner
Barbequed Salmon- Mixed 1 jar of barbeque sauce, 1/2 cup of lemon juice and a little agave syrup in a bowl. Poured half of the sauce in the bottom of a glass dish that could hold all my salmon filets. Broiled for 4 minutes on the top rack with the skin side up. Filled the salmon filets after 4 minutes and added the rest of the sauce. Broiled another 5 to 10 minutes.
Baked Sweet potatoes.
In a skillet add a little olived oil and minced garlic. Add chopped zucchini into 1 inches slices and cover until soft and but still crispy. Keep turning the zucchini...it browns up a little. Then added parsley, sea salt, a little parmesean and mozzarella cheese.
The kids gave the salmon and the zucchini a 10. This is a pretty big deal because Hannah used to hate salmon and zucchini!! This was a winner with everyone.
Happy Eating!
Melissa
Baked Sweet potatoes.
In a skillet add a little olived oil and minced garlic. Add chopped zucchini into 1 inches slices and cover until soft and but still crispy. Keep turning the zucchini...it browns up a little. Then added parsley, sea salt, a little parmesean and mozzarella cheese.
Happy Eating!
Melissa
Sunday, April 18, 2010
What's for dinner?
Tilapia- I marinated it with lime juice, olive oil, sea salt, a little agave syrup, parsley, cilantro and minced garlic. Then broiled it for about 10 minutes.
Quinoa with asparagus for a side. Made 2 cups of quinoa and set aside. Then in a skillet, add olive oil and 1 can of garbanzo beans (drained), add a little sea salt and garlic. Cook the garbanzo beans for about 2 minutes and then add the chopped asparagus. Add a lid to the asparagus for a few minutes until bright green and a little soft. In another small skillet...toast slivered almonds. Then add quinoa to the beans, asparagus and almonds. You can top with squeezed lemon if you would like.
Quinoa with asparagus for a side. Made 2 cups of quinoa and set aside. Then in a skillet, add olive oil and 1 can of garbanzo beans (drained), add a little sea salt and garlic. Cook the garbanzo beans for about 2 minutes and then add the chopped asparagus. Add a lid to the asparagus for a few minutes until bright green and a little soft. In another small skillet...toast slivered almonds. Then add quinoa to the beans, asparagus and almonds. You can top with squeezed lemon if you would like.
Friday, April 16, 2010
Restaurants and some healthier choices
- Whole Foods deli, salad bar or buffet
- Blue Planet-excellent and healthy my favorite is the chicken thai bowl with brown rice (sauce on the side)
- Bonefish
- Jason's Deli
- Come into my Kitchen- Grilled Salmon Salad (YUM!)
- Feta's- Greek Salad
- Shuck's-Grilled Salmon with all steamed veggies (no butter)
- Roja Grill - Garden Salad with grilled chicken
- Ryan's Bistro- Grilled Salmon Salad with dressing on the side
- Le Peep - egg white veggie omelete with fruit
- California Pizza Kitchen - Great salads (dressing on the side)
- Wheatfields - Great salads but it's pretty tempting with all the desserts!!
- Firebirds- Great filets, salads and grilled chicken
- Charleston's- Walt's Champagne Chicken Salad (dressing on the side)
- Lazlo's- Greek Wrap (recommended by a friend but I haven't tried it yet)
- Natural Kind-John's favorite
- Biaggi's-Great salads
- Mediterranean Bistro- Grilled chicken kabobs, basmati rice and house salad
- M's Pub- Greek Salad with grilled chicken
- Cheesecake Factory- Grilled Salmon or a salad ...probably best to stay away from this one:)
- Great Harvest - Good Sandwiches on whole grain breads
- Green Belly- It was ok but not great
- Ruby Tuesday- Salad Bar
- Annie's used to be Camille's
- Paradise Bakery-salads
The healthiest choice is to cook at home but if you are looking for healthier options when eating out this is a good reference list.
Happy Dining!
Melissa
Wednesday, April 14, 2010
Lunch and Dinner Ideas
Lunch and Dinner Ideas
• Grilled chicken salad-spinach, lettuce, feta cheese, cranberries, candied nuts (agave syrup in skillet with preferred nuts)
• Greek salad-Chicken, lettuce, olives, artichokes, tomatoes, cucumbers and onions
• Toasted garbonzo beans (lightly salt with olive oil and broil for few minutes) add to salads
• Pinto Beans, Cheese, Organic Ground Beef, Whole grain corn ezekial tortillas, olives and tomatoes (cook in a skillet all together- tear up tortillas and add or use as tacos)
• Tacos-whole grain shells or soft, add chicken or beef with fresh veggies
• Hamburgers with ezekial bun and all the sides-serve with fruit and sweet potato fries
• Spinach lasagna-can add turkey or chicken (see recipe)
• Tuna melts-add artichokes, paparika, olive oil, lemon juice, pine nuts and mix, put on English muffin, whole grain crackers add cheese and broil
• Tuna melts-add salsa and whole foods mayo mix- put on whole grain crackers and broil
• Tuna with anything you like or added to top of salad for a quick lunch
• Avocado with salsa-add to ezekial bread, use as dip with veggies or crackers, chips
• Whole wheat noodles for kids-add tuna and frozen veggies
• Salmon patties (can salmon, egg whites, whole grain crackers)
• Lemon chicken-(drip chicken in egg whites then whole wheat flour, cook in olive oil in skillet, add artichokes, capers, and lemon juice…I pound of the chicken first and make it real thin)
• Pizza-whole grain crust and veggies, turkey, chicken
• Grilled or broiled salmon(lime juice and seasonings) serve with roasted veggies, baked sweet potatoes, coucous or brown rice
• Quinoa with pinenuts or almonds, raisins and cranberries
• Whole grain pita pockets with egg salad, tuna salad, veggies only, hummus and veggies
• Egg salad-mainly use egg whites and few yolks with mustard, whole foods mayo, and paparika
• Chicken salad-any thing you like-whole foods mayo, celery, pineapples, nuts add to lettuce or sandwich, pita pockets
• Black Beans with salsa mixed in and can add frozen corn –use as a meal with sides, add to tacos, or a side dish
• Enchilados-(chicken or beef, add a little cheese, roll in whole grain corn tortillas, melt cheese in oven serve with lots of veggies.
• Soups-lots of veggies and I have several recipes
• Tilapia Salad
• Not your typical lasagna-(See recipe)
• Cobb Salad-eggs, turkey bacon, cheese, lettuce, any other veggies
• Grilled chicken salad with poached pears, toasted pine nuts, gorgonzola, few cranberries
• Tereaki chicken (marinate braggs, oil, pineapple juice, ginger, garlic, green onions) grill or bake
• Cabbage salad-cabbage, agave syrup, vinegar, sunflower seeds, almonds, onions, oil
• Greek style penne-tomatoes, cucumbers, feta, whole grain noodles, parsley
• Turkey meatloaf
• Turkey burgers
• Spaghetti with whole grain pasta-chicken or ground turkey
• Any bean (black, pinto, azuka, with brown or wild rice)
• Lentils with 1 cup corn, 1 cup of tomato sauce and one onion
Side Items
• Roasted vegetables-zucchini, red peppers, squash, mushrooms or an others, toss with olive oil and seasonings and roast in oven
• Sweet potatoes
• Green beans with toasted nuts
• Sautéed spinach with toasted pinenuts and olive oil
• Beans with salsa
• Any whole grains-quinoa, couscous, brown or wild rice (add cranberries, toasted nuts, raisins)
• Whole grain corn bread muffins
• Greek salad-see above
• Cabbage salad
• Fresh fruit
• Grilled chicken salad-spinach, lettuce, feta cheese, cranberries, candied nuts (agave syrup in skillet with preferred nuts)
• Greek salad-Chicken, lettuce, olives, artichokes, tomatoes, cucumbers and onions
• Toasted garbonzo beans (lightly salt with olive oil and broil for few minutes) add to salads
• Pinto Beans, Cheese, Organic Ground Beef, Whole grain corn ezekial tortillas, olives and tomatoes (cook in a skillet all together- tear up tortillas and add or use as tacos)
• Tacos-whole grain shells or soft, add chicken or beef with fresh veggies
• Hamburgers with ezekial bun and all the sides-serve with fruit and sweet potato fries
• Spinach lasagna-can add turkey or chicken (see recipe)
• Tuna melts-add artichokes, paparika, olive oil, lemon juice, pine nuts and mix, put on English muffin, whole grain crackers add cheese and broil
• Tuna melts-add salsa and whole foods mayo mix- put on whole grain crackers and broil
• Tuna with anything you like or added to top of salad for a quick lunch
• Avocado with salsa-add to ezekial bread, use as dip with veggies or crackers, chips
• Whole wheat noodles for kids-add tuna and frozen veggies
• Salmon patties (can salmon, egg whites, whole grain crackers)
• Lemon chicken-(drip chicken in egg whites then whole wheat flour, cook in olive oil in skillet, add artichokes, capers, and lemon juice…I pound of the chicken first and make it real thin)
• Pizza-whole grain crust and veggies, turkey, chicken
• Grilled or broiled salmon(lime juice and seasonings) serve with roasted veggies, baked sweet potatoes, coucous or brown rice
• Quinoa with pinenuts or almonds, raisins and cranberries
• Whole grain pita pockets with egg salad, tuna salad, veggies only, hummus and veggies
• Egg salad-mainly use egg whites and few yolks with mustard, whole foods mayo, and paparika
• Chicken salad-any thing you like-whole foods mayo, celery, pineapples, nuts add to lettuce or sandwich, pita pockets
• Black Beans with salsa mixed in and can add frozen corn –use as a meal with sides, add to tacos, or a side dish
• Enchilados-(chicken or beef, add a little cheese, roll in whole grain corn tortillas, melt cheese in oven serve with lots of veggies.
• Soups-lots of veggies and I have several recipes
• Tilapia Salad
• Not your typical lasagna-(See recipe)
• Cobb Salad-eggs, turkey bacon, cheese, lettuce, any other veggies
• Grilled chicken salad with poached pears, toasted pine nuts, gorgonzola, few cranberries
• Tereaki chicken (marinate braggs, oil, pineapple juice, ginger, garlic, green onions) grill or bake
• Cabbage salad-cabbage, agave syrup, vinegar, sunflower seeds, almonds, onions, oil
• Greek style penne-tomatoes, cucumbers, feta, whole grain noodles, parsley
• Turkey meatloaf
• Turkey burgers
• Spaghetti with whole grain pasta-chicken or ground turkey
• Any bean (black, pinto, azuka, with brown or wild rice)
• Lentils with 1 cup corn, 1 cup of tomato sauce and one onion
Side Items
• Roasted vegetables-zucchini, red peppers, squash, mushrooms or an others, toss with olive oil and seasonings and roast in oven
• Sweet potatoes
• Green beans with toasted nuts
• Sautéed spinach with toasted pinenuts and olive oil
• Beans with salsa
• Any whole grains-quinoa, couscous, brown or wild rice (add cranberries, toasted nuts, raisins)
• Whole grain corn bread muffins
• Greek salad-see above
• Cabbage salad
• Fresh fruit
A success story to inspire you!!!
Congratulations, Tim!! Keep up the great work. Thank you for allowing me to share your story.
Breakfast (Buy a Magic Bullet)
Smoothie
Skim Milk
Pomegranate Juice
Handful of Frozen Blueberries
Handful of Frozen Raspberries
½ Frozen Banana
1 Scoop Vanilla Whey Protein
Or if I’m in a hurry, I’ll eat an apple or some cut-up pineapple then do the smoothie for lunch.
Lunch
Big Salad with either ½ head of iceberg or a whole heart of romaine
Add as many raw vegetables as you want
Can add leftover chicken or steak (no more than 4 oz)
Drizzle olive oil and red wine vinegar for dressing
Kosher salt and black pepper
Or a 3 egg omelet with as many veggies as I can pack in
Dinner
Fish, chicken or lean meat
Steamed or roasted veggies and/or salad
Brown Rice (comes in individual servings for microwave in 1 minute)
Snacks
Raw almonds
Low Fat Yogurt (I like lime or lemon, not the fruit crap)
Raw Vegetables
Apples, Pineapple, Clementine’s or any fruit
I’m not consuming the following
Processed foods (stay away from the center of the grocery store)
White flour
Sugar
Pasta
Bread
Pop, Beer or any carbonated beverage
Exercise
I’ve been walking briskly (3.8 mph) on treadmill or outside for 30 minutes every day.
Started doing compound exercises and interval training thanks to Melissa
Indulgences
1 or 2 cups of coffee in morning (for my caffeine fix)
With skim milk and truvia (sugar substitute)
Couple glasses of wine on the weekend
Tuesday, April 13, 2010
Another quick healthy dinner in 30 minutes...
Baked Sweet potatoes
Chopped red peppers and sauteed garlic and peppers on stove in a little olive oil, added 1 slice of chopped, cooked turkey bacon (Welshire from WF) and 1/2 bag frozen corn. Sauteed all of this in a little olive oil until lightly browned.
Salad: Toasted slivered almonds with a little organic maple syrup on the stove in a pan. Once they were finished. I used spinach, rasberries, blackberries, a little feta, fresh mango and toasted almonds. Drizzled with olive oil and pomegranite balsalmic vinegar.
I have made enough for left overs!
I would love to hear any of your favorite recipes with salmon. Please feel free to share!
Melissa
Monday, April 12, 2010
Dinner in less than 30 minutes
1. Sauteed Tilapia in skillet with olive oil, lemon juice and dill.
2. Sauteed Zucchini and red peppers in olive oil with Braggs seasoning.
Also made whole wheat couscous.
Last but not least, a fresh spinach salad, with toasted slivered almonds (brown in skillet), fresh mango's, strawberries, blackberries, dates and dried cranberries. Salad dressing was pomegranite balsalmic vinegar and sprinkle of olive oil.
Enjoy!
Melissa
2. Sauteed Zucchini and red peppers in olive oil with Braggs seasoning.
Also made whole wheat couscous.
Last but not least, a fresh spinach salad, with toasted slivered almonds (brown in skillet), fresh mango's, strawberries, blackberries, dates and dried cranberries. Salad dressing was pomegranite balsalmic vinegar and sprinkle of olive oil.
Melissa
Friday, April 9, 2010
We stayed outside too long this evening so this is what was for dinner.....
Tuna Melts
2 cans of albacore tuna
1/2 cup of salsa
1 tablespoon of vegeneise
Mix together
Spread of Kalvi Whole Grain Crackers and Ravita Crackers. Sprinkle with Organic Mild, White Cheddar and broil in the oven until melted.
I served with a vegetable medley of cauliflour, broccoli and carrots.
Then I served the kids favorite popcorn. I take the whole kernels and put them in a large pan with 3 tablespoons of coconut oil. Put the lid on and pop. I even melted a little organic butter and served with sea salt. They loved it.
2 cans of albacore tuna
1/2 cup of salsa
1 tablespoon of vegeneise
Mix together
Spread of Kalvi Whole Grain Crackers and Ravita Crackers. Sprinkle with Organic Mild, White Cheddar and broil in the oven until melted.
I served with a vegetable medley of cauliflour, broccoli and carrots.
Then I served the kids favorite popcorn. I take the whole kernels and put them in a large pan with 3 tablespoons of coconut oil. Put the lid on and pop. I even melted a little organic butter and served with sea salt. They loved it.
Tuesday, April 6, 2010
Healthier version of a mexican casserole
1 package of lean organic beef
2 cans of unsalted pinto beans rinsed
1/2 package of frozen corn
1 can of black olives
1/4 cup of organic mild cheddar cheese
1 package of ezekial corn tortillas
Cook beef. Drain and rinse. Add olives, corn and beans. Then tear the corn tortillas into strips and add to beef, olives, corn and beans. Top with cheese and serve with salsa.
I sauteed spinach for a side veggie tonight but you could also serve with a large salad or any other veggies.
The kids really liked this one!
2 cans of unsalted pinto beans rinsed
1/2 package of frozen corn
1 can of black olives
1/4 cup of organic mild cheddar cheese
1 package of ezekial corn tortillas
Cook beef. Drain and rinse. Add olives, corn and beans. Then tear the corn tortillas into strips and add to beef, olives, corn and beans. Top with cheese and serve with salsa.
I sauteed spinach for a side veggie tonight but you could also serve with a large salad or any other veggies.
The kids really liked this one!
Monday, April 5, 2010
What's for dinner?
Tonight we are going to have a quick, healthy dinner.
-2 cans Pinto Beans (unsalted from a can...I rinse and drain)
-Brown or wild rice
-Veggies
I will have a side of salsa for the beans and rice. If you cook some extra you can have wraps tomorrow for lunch or as a snack. You can also add avocadoes, tomatoes, black olives or anything else that sounds good!
-2 cans Pinto Beans (unsalted from a can...I rinse and drain)
-Brown or wild rice
-Veggies
I will have a side of salsa for the beans and rice. If you cook some extra you can have wraps tomorrow for lunch or as a snack. You can also add avocadoes, tomatoes, black olives or anything else that sounds good!
Tuesday, March 30, 2010
Quick Healthy Dinner tonight
Broiled salmon with lime, lemon juice, sea salt and pepper
Baked Sweet Potatoes
Roasted Asparagus with olive oil and balsalmic vinegar
Salad with romaine, tomatoes, olives, artichoke hearts and cucumbers.
Homemade salad dressing (Recipe on the side of Bragg's apple cidar vinegar bottle). It was great!
Dessert-Strawberries, bananas and blackberries
A tip for getting my kids to eat their veggies...if they do not eat their veggies then they cannot have snacks later:) So far, it is working well.
Busy day but this was a quick, healthy dinner.
We finished the night off reading our One Year Bible and a story from the Miller's.
I am so thankful for my family!!!
Baked Sweet Potatoes
Roasted Asparagus with olive oil and balsalmic vinegar
Salad with romaine, tomatoes, olives, artichoke hearts and cucumbers.
Homemade salad dressing (Recipe on the side of Bragg's apple cidar vinegar bottle). It was great!
Dessert-Strawberries, bananas and blackberries
A tip for getting my kids to eat their veggies...if they do not eat their veggies then they cannot have snacks later:) So far, it is working well.
Busy day but this was a quick, healthy dinner.
We finished the night off reading our One Year Bible and a story from the Miller's.
I am so thankful for my family!!!
Saturday, March 27, 2010
Spinach Lasagne and Blueberry Cobbler for dinner
Tonight's dinner will be Spinach lasagne!
1 container of cottage cheese
20 ounces of frozen spinach
6 eggs whites
1/2 container of parmesean cheese
Mix all the above together.
Then layer pasta sauce, noodles, cottage cheese mixture and sprinkles of mozzarella until you have reached the top. End with sauce and sprinkle with parmesean. Bake on 350 for 45 minutes.
I will also fix a large salad to go with dinner!!
Dessert is Blueberry Cobbler:
2/3 cups of Whole Wheat Flour
1 and 1/2 tsp of baking powder
Mix together the above in a seperate bowl.
Then
2/3 cups of milk
1 tblsp vanilla
3 tblsp agave syrup
Mix wet ingredients then add to dry.
Pour into an 8 inch dish and top with 2 cups of blueberries. Bake on 350 for 45 minutes.
1 container of cottage cheese
20 ounces of frozen spinach
6 eggs whites
1/2 container of parmesean cheese
Mix all the above together.
Then layer pasta sauce, noodles, cottage cheese mixture and sprinkles of mozzarella until you have reached the top. End with sauce and sprinkle with parmesean. Bake on 350 for 45 minutes.
I will also fix a large salad to go with dinner!!
Dessert is Blueberry Cobbler:
2/3 cups of Whole Wheat Flour
1 and 1/2 tsp of baking powder
Mix together the above in a seperate bowl.
Then
2/3 cups of milk
1 tblsp vanilla
3 tblsp agave syrup
Mix wet ingredients then add to dry.
Pour into an 8 inch dish and top with 2 cups of blueberries. Bake on 350 for 45 minutes.
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