Almond Joy bites (Vegan, Gluten Free, Dairy Free)

If it were possible to make RAW, VEGAN, GLUTEN FREE, SUGAR FREE candy on the large scale I would make these for the world and no one would be the wiser that these [in moderation] are nutritious and so good for you!
These are my favorite little morsels that are perfect for phase 3 (maintaining weight loss), I'm working on a quinoa based version that will be phase 2 (weight loss) approved for the Slenderiiz program.

Ingredients (for half dozen)

7 pitted dates

1 tbs flax seeds (or 1/4 tbs flax seed meal)
1/4 cup extra virgin coconut oil (solid not melted)

3 tbs unsweetened coconut powder

1/4 cup raw almonds

1/8 tsp salt

1/4 unsweetened coconut shred

In a food processor or good blender pulse 7 pitted dates, 1 tbs flax seeds, 1/4 cup extra virgin coconut oil
3 tbs unsweetened coconut powder. When the mixture is crumbly add 1/4 cup raw almonds and 1/8 tsp salt and pulse a couple times so the almonds are chopped but not pureed. Cover a plate with 1/4 cup unsweetened shredded coconut, scoop a palm size mixture in your hand and roll into a ball then roll in the coconut. This should make about 6 truffles. Put in the fridge to firm up and enjoy =)

I intentionally did a small serving size for our family to enjoy, because with all things moderation is key!

Vegan Protein Bites

The recipe I'm about to share was inspired by a similar recipe that can viewed at http://chefambershea.com/2012/05/03/cake-batter-balls-raw-vegan-high-protein-glutengrainsoynutseedsugar-free/

Ingredients:
1/2 cup Pure Nourish (Vegan Protein Powder purchased HERE)
2 tbs coconut flour
1 tbs melted coconut oil
4-6 tbs canned whole coconut milk
1/2 tsp cinnamon
1 tsp vanilla extract
(optional) blueberries

Mix all of the dry ingredients together first then mix in the coconut oil and vanilla extract. Use a spoon to stir in the coconut milk, start with 4 tbs add more if the mixture is too dry to hold together. Once the mixture is crumbly but comes together like play dough roll into 6 even balls. At this point you can  top with some blueberries or chopped nuts/seeds or you can leave them as is and put them in the refrigerator to set and chill.

These are a delicious treat or snack for before or after a workout or if you're craving a cookie. Remember, all things in moderation! Limit yourself to 2-3 per snack.

Vegan Faux Alfredo Pesto

I've used Cashews for creaminess in desserts and this evening I trimmed back my basil plant so voila it was time to make a pesto sauce which turned out to be the most delicious faux alfredo that I have ever had. My brother had some of the left overs and said he would have never guessed that the dish was vegan!

Ingredients for sauce:
1 1/4 cups raw unsalted cashews
1/4 cup olive oil
1/4 cup warm water
1 large lemon (juiced)
3 cloves of garlic minced
1 cup chopped fresh basil
sea salt
pepper
*optional* crushed red pepper

Additional ingredients for pasta dish:
Quinoa pasta
broccoli
6 roma tomatoes
*optional* cooked chicken breast or shrimp

In a food processor or powerful blender/magic bullet
Puree the cashews, olive oil, lemon juice and slowly add warm water until mixture is creamy (similar to the texture of creamy almond butter) add basil, garlic and 1/4 tsp of salt and 1/4 tsp ground pepper (or season to taste). Pulse and blend until the mixture is smooth and creamy adding warm water as needed to keep the mixture loose. If like spicy Italian food then stir in crushed red pepper flakes for desired heat level.
 That's it! you can toss as is with any pasta, veggie, dip with veggies, gluten free snacks what ever you want. Here's the dish I made.

I boiled a whole package of Quinoa Pasta in salted water, when I drained the pasta I left about a 1/4 cup of starchy water in the pan, then folded in the pesto sauce. While the two were heating up I microwave steamed a package of broccoli that was salted and peppered. I tossed the cooked broccoli in and then diced up some roma tomatoes. I removed the mixture off heat and folded in 4 of the diced roma tomatoes. After plating the pasta I garnished with fresh diced roma tomatoes. My husband wanted meat for his dish so I grilled a salt, pepper, garlic powder, onion powder seasoned chicken breast on the bbq sliced it up and topped off the chicken and tomatoes.

Strawberry "Cream" pie (no bake)

It's finally summer! In Oregon that means its time to lather on the sunscreen and go berry picking. So I have a bunch of strawberries and a husband begging for dessert to replace his favorite full gluten full dairy full sugar summer treats. Tonight we're eating this delicious strawberry and "cream" pie. It's a no-bake treat that is paleo, vegan, gluten free, sugar free and soy free!

Crust Ingredients:

3/4 cup chopped raw walnuts

1/4 cup unsweetened shredded coconut

Filling Ingredients:

2 cups fresh chopped strawberries (about 24 medium sized strawberries)

1 cup raw pecans (or cashews)

15 drops of liquid stevia (about 1 ml)

1 cup melted coconut oil

2 tbs vanilla extract

a pinch of sea salt

In a food processor (or magic bullet) grind the walnuts and coconut into a paste/crumble. Use your fingers to press the crumble into the base of a 9 inch pie pan with your fingers - similar to how you would press a grahamcracker crust.

In a blender combine the pecans, melted coconut oil, salt, stevia and vanilla extract and whip until a light and fluffy cream base has been formed. Add in the chopped strawberries and blend/whip until the mixture is completely smooth.

Pour the strawberry mix into the pie dish over the crust and refrigerate for 3 hours. Cut and serve =)

Quinoa Stuffed Bell Pepper Halves

There are so many nights where I need to make dinner FAST and when it would be easy to give in to temptation. I have a few recipes that I can make in under 30 minutes and this is one of my favorites!

Ingredients:
1/2 cup uncooked quinoa
1/2 cup chicken broth
1/2 cup fresh squeezed lime juice (this should be about 1 large lime squeezed)
2 bell peppers
1/3 cup chopped cilantro + 4 small sprigs for garnish
1 cup chopped white or red onion (should be about one small onion)
2/3 cup your favorite salsa
1lb ground chicken (or your choice of meat/ tofu)
1/4 tbs coconut oil
Seasonings: salt, pepper, onion powder, garlic powder

Cut the bell peppers in half and remove the stems and seeds/membrane.
Place the bell pepper halves cut side down on to a hot grill or BBQ (about 375 degrees)
In a sauce pan combine the quinoa, chicken broth, and lime juice. Bring to a boil for 30 seconds then reduce the heat to low and cover. Let simmer covered until all the liquid has been absorbed.
Melt coconut oil in a saute plan on medium/high heat and season well and brown the ground chicken. Toss in the chopped onions once the meat is browned.
Once the onions are soft add the salsa, toss in the cooked quinoa and mix well. Take the saute pan off the heat and fold in the chopped cilantro.
Remove the bell peppers from the grill/ BBQ and spoon in the quinoa/chicken mix in to the bell peppers and garnish with the remaining cilantro sprigs.

Voila! Super easy and so delicious!

Easy Ground Chicken, Marinara and Sauteed Veggies

             Prior to our lifestyle change Spaghetti was a staple meal for our family, usually as an excuse to have garlic bread but none the less I had to figure out a healthier solution to this quick and easy meal.  First step was finding a marinara recipe and a pre-made sauce for easy nights that was also sugar free, dairy free, gluten free, and soy free.

             We will save my marinara from scratch recipe for another day and today let's focus on those ever so tempting "in a rush" nights where you just have to make something or your going to end up ordering pizza...

Here's what you need!

16 oz Ground chicken (or turkey)- 4 adult servings
1 jar of Marinara (I found O-Organics from Safeway was the most cost effective, Sugar Free, Gluten Free, Dairy Free and Soy Free)
2 green bellpeppers
1 yellow onion
3 tbs balsamic vinegar
1 tbsp coconut oil
Seasonings
1/2 tbs onion powder
1/2 tbs garlic powder
3/4 tbs rosemary (dried) or 1/2 tbs (fresh)
sea salt
pepper

Ok here we go =)
Slice onions and bell pepper to thin strips (these are going to mimic the pasta) sprinkle with salt and pepper
Season the ground chicken with onion powder, garlic powder, salt, pepper and rosemary (if you can go fresh on herbs than do it!) and sprinkle it with salt and pepper..
In a saute pan (a wok works well too) over medium/high heat melt the coconut oil, then add the veggies. Saute the veggies until they are starting to caramelize on their sides. Add in the ground chicken and break into bite size pieces stirring as the meat browns and the veggies get soft and fully caramelized.
Deglaze the pan with balsamic vinegar and loosen up all of the yummy brown stuff that has accumulated at the bottom of the pan.
Add the bottle of sauce (25 oz jar) I like to add a couple tablespoons worth of water to the jar, replace the lid, shake it up and get all the sauce out =)
Once the sauce has heated up to a low boil, reduce heat for 5 minutes and its ready to serve.

If you can't live with out pasta, I highly recommend Ancient Harvest Quinoa Pasta.

Note: You can use just about any vegetable to saute if you're not a fan of peppers and onion, try summer squash, zucchini, cauliflower, broccoli or sliced carrots.

German Chocolate Cake (Gluten Free, Dairy Free, Sugar Free, Soy Free)

Being sugar free doesn't mean you can't occasionally indulge on baked goods like this German chocolate cake. The chocolate cake base can be used with any topping (fresh strawberries would be awesome) it is super moist and decadent. This is a double hitter where I will give you the recipe for the cake and my mock German chocolate cake frosting =)

Note before you get started: This cake base DOES NOT RISE so make sure you fill the cake dish 85% of the way full. 

Cake base
Things you'll need:
4 eggs
1.5 cups stevia in the raw
1 tsp salt
1.5 cups unsweetened apple sauce
2/3 coconut oil (plus some for greasing the cake pan)
1 cup unsweetened cocoa powder
1 cup unsweetened coconut milk
2 tsp gluten free pure vanilla extract
1/2 cup almond flour
1 cup bob's redmill all purpose gluten free flour mix
2.5 tsp baking powder

Frosting
Things you'll need:
3 egg yolks (I save the whites to use for scrambled eggs in the morning)
1/2 cup stevia in the raw
1/2 tsp gluten free pure vanilla extract
1/3 cup coconut butter
3/4 cup chopped walnuts (or pecans)
1/2 cup unsweetened coconut flakes (I prefer bob's redmill)
1 cup unsweetened coconut milk

Let's get started!
Preheat the oven to 350 degrees F

In a mixing bowl cream the 4 eggs, stevia, vanilla, applesauce, coconut oil, coconut milk and salt. Once evenly incorporated add in the cocoa powder, almond flour, all purpose gluten free flour and lastly the baking powder.

I had a skilled helper for the mixing part =)

Grease a pretty cake dish with coconut oil and fill 85% of the way full. This batter does not rise, so leave just enough room to top with frosting.

Bake in a preheated oven for 30-45 minutes, timing will vary based on oven's and elevation levels.

While you're cake is baking let's get started on the frosting!

Chop up 3/4 cup walnuts (or pecans)
Separate 3 egg yolks from egg whites. You only need the yolks.
on very low heat whisk the eggs, 1/2 tsp of vanilla and 1/3 cup coconut butter. Stirring non-stop until the coconut butter is completely incorporated and add the 1 cup coconut milk and 1/2 cup stevia in the raw. Continue to stir over low heat until the sauce is thick enough to where you can run your finger down the back of the spatula and there's a clean streak.

Remove from heat and add 3/4 cup nuts, and 1/2 cup coconut flakes. If the mixture is still pretty loose then add back to low heat and stir. The coconut butter in the mixture will cause the sauce to thicken some after cooling.

Top the semi cooled cake with the frosting (while it's still warm), and let cool on the counter before wrapping in plastic wrap (otherwise you'll end up with condensation gathering on the plastic; creating a soggy top)

Store covered in the fridge for freshness. Karl enjoyed his slices cold, and I liked to heat mine up in the microwave. Either way it's delicious!

Almond cookies (Dairy Free, Gluten Free, Sugar Free, Soy Free)

Yesenia, a fellow Slenderiiz user and friend, posted a link to some delicious cookies today! http://www.yummly.com/recipe/external/Flourless_-sugar-free-peanut-butter-cookies-309702

The recipe calls for peanut butter and peanuts, so I adapted to almond butter and chopped almonds. The only other substitute I made was instead of using a tsp of water I used a tsp of coconut milk.

(Makes about 2 dozen small cookies, recipe adapted from Flourless Almond Butter Cookies from Cookie Madness.)

Ingredients:

1 large egg

1 cup granular Splenda or Stevia-in-the-Raw Granulated Sweetener

1 tsp. baking powder

1/2 tsp.vanilla extract

1 cup creamy natural almond butter (check sugar content, the one I used had no sugar in the ingredients)

1 tsp. water (I used coconut milk)

1/3 cup chopped almonds (optional)

Instructions:
Preheat oven to 350 F.

In mixing bowl, use electric beater to beat together the egg, Stevia, baking powder, and vanilla for about a minute. Add almond butter and water and beat together. (The mixture was fairly dry and broken apart. Just be sure the peanut butter is mixed well with the other ingredients.) Add peanuts if using, and blend into dough.

Use a large non-stick cookie sheet. Measure out a heaping teaspoon of batter for each cookie, then smash down with a fork. Bake 15 minutes, or slightly longer, until cookies feel firm and are slightly browned.

Tip: For easy clean up line your baking sheets with foil.

Yesenia's cookies look so beautiful I had to share =)

Chicken Fajita Salad (Gluten Free, Dairy Free, Sugar Free, Soy Free)

Last night I made some homemade pico de gallo as I prepped for our lunches this week. This afternoon I stared in to the fridge and thought about how easy it would be to snag my toddler up and grab a bite to eat out instead. Haha! Talk about how we trick ourselves into making choices out of "convenience" when really not having to leave the home at all is way more convenient. On a whim I threw together this keeper, a recipe I will definitely be reusing time and time again.

Things you are going to need:
1 large boneless skinless chicken breast (fat trimmed) or 2 boneless skinless chicken thighs (fat trimmed)
season both sides well with:

• salt
• pepper
• cumin
• onion powder
• garlic powder

1/2 tbs of coconut oil (you can sub olive oil)
6 tbs pico de gallo
1 bell pepper (or 5 mini bell peppers)
1 cup mixed greens salad
1/2 a lime

In a medium sized nonstick skillet (this allows you to use less oil) heat up the coconut oil to medium/high heat. with tongs place your well seasoned chicken in to the skillet and brown both sides.

Cut the bell pepper in to strips and toss in to the skillet. Stir occasionally, after 2 minutes add 4 tbs of pico (save 2 tbs for a fresh garnish to dress your salad with) and toss and use the liquid to help pick up (de-glaze) the brownings on the bottom of the skillet (there is so much flavor in there!). Reduce the heat to medium /low) and remove the chicken and cut the chicken into strips then place back in to your skillet. Squeeze the 1/2 a lime into the skillet to help brighten the mix and coat the chicken in the yummy seasonings that have coated the bottom of the skillet.

Lay down a bead of spring salad mix on the plate and top with the fajita mix. Garnish with your remaining 2 tbs of pico de gallo. Enjoy!

4 oz serving of chicken fajita on salad is 220 calories.
6 oz serving of chicken fajita on salad is 338 calories.

Well balanced and delicious! Who needs to eat out? The secret to healthy eating is in your grocery cart.

Vegan Ice Cream (Gluten Free, Sugar Free, Dairy Free, Soy Free)

In a comment on my no bake cookie recipe a friend (Michelle B.) left a recipe for this delightful vegan ice cream in the comments. I had to try! The whole family approved =)

Things you need:
2 ripe bananas
2 tbs almond butter
2 tbs unsweetened coconut milk
2 tbs unsweetened cocoa powder
(optional) 1/2 tbs Stevia in the raw
(optional) chopped almond for topping
(optional) 1 large strawberry (or other fresh fruit of your choice)

Servings: 2 (394 calories total)

Cut up 2 ripe bananas and freeze (takes at least 6 hours). When you're getting ready to prep take the bananas out of the freezer and let them thaw slightly on the counter top for 10 minutes.

I used a magic bullet instead of a blender but either will work. Put your banana's, coconut milk, almond butter and cocoa powder (also optional Stevia), and blend until smooth.

Should turn out the same exact texture as soft service ice cream. I topped ours with some fresh strawberries and chopped almonds for added brightness and crunch.

Delicious! Thanks Michelle!

No Bake Cookies Sugar Free, Dairy Free, Gluten Free

When you're making a life style change instead of just a "diet" you have to have options for treats so you don't feel like you're deprived and then binge on junk food. I adapted several different recipes in order to come up with this one great alternative to your traditional, calorie and sugar packed no bake cookie.

NOTE: Make sure you measure the coconut oil while in liquid form, and if you are using a loose almond butter reduce your coconut oil measurements by 2-3 tbs.

Things you need:
1 cup Almond butter (make sure it's sugar free)
1 3/4 cup Stevia in the Raw
3 cups Old Fashioned Oatmeal (make sure it's gluten free)
1/2 cup Coconut oil
1/2 cup Unsweetened coconut milk
1/2 tsp Nutmeg (or cinnamon)
1/4 tsp Salt
1 tbsp Unsweetened Cocoa powder (if you want a chocolate cookie use 1/3 cup)
Wax paper / cookie sheet

In a large sauce pan melt the coconut oil on low, add the stevia. Stir in the coconut milk and turn the heat up to medium and stir in the almond butter, salt, nutmeg, cocoa powder. Heat mixture and mix thoroughly, add the oat meal and stir over heat for 30 seconds- 1minute until evenly incorporated. Remove from heat and drop on to two cookie sheet lined with wax paper. Place in the freezer to set.

I like to store mine in the freezer for freshness and the extra crunch.

These awesome little cookies are packed with protein and fiber and are less than 150 calories per cookie!

Karl likes to grab these on the way out the door to work as a quick breakfast paired with either an apple or an orange.

Spaghetti Squash

I'm not a big fan of squash but I saw an episode of Diners Drive-in and Dives where a restaurant was serving half shell baked spaghetti squash and it looked amazing! So I took note of the ingredients and went to work making my own version with out beef or cow dairy. Incidentally it's gluten free as well!

Things you need

One whole spaghetti squash

One jar spaghetti sauce (I prefer Bella Vita)- preferably sugar free or you can make your own.

Ground Italian sausage- I use chicken sausage and take it out of the casing.

coconut oil

Salt and pepper

pine nuts

Ready set go!

Cute the squash in half length wise

Drizzle melted coconut oil (lightly!)

Salt and pepper the flesh

Pop in the oven at 375 degrees for about 15-20 minutes, while that's in the oven brown up your sausage in a medium sautee pan or wok. add the sauce to heat up.

pull out of the oven (careful it's hot!)

Fork out the flesh into the length of angel hair pasta and toss gently into the sauce.

pack back into the squash shells and top with pine nuts. Now place back into the oven until the the pine nuts are just starting to turn golden brown.

Pull it out and either serve in the shell (I cut in half as is and serve like that as a nice presentation) you can also just pass it around family style. This makes about 4-6 hearty servings.

Quinoa Pancakes with Strawberry Basil Compote

I've heard so many great things about Quinoa as a replacement for rice, bread crumbs, cornmeal and etc. that this last time while I was at the store I grabbed a bag. Unsure what I was going to do with it I left it on the counter and started pondering.... My oldest asked if we could have breakfast for dinner (she wanted a bagel and banana) and it dawned on me that we haven't had pancakes in over a month! Pancakes used to be our staple breakfast, lunch or dinner if the cupboards were bare.

I started looking around and found a recipe from Martha Stewart as my foundation, but it required several alterations to be Gluten Free, Dairy Free and Sugar Free.

Things you need:

1 cup cooked Quinoa

1/2 tsp nutmeg (or cinnamon if you're going to top with apples)

• 3/4 cup almond flour

• 2 teaspoons baking powder (Rumford is confirmed gluten free)

• 1/2 teaspoon salt

• 2 medium sized eggs

• 1 tablespoon coconut oil, melted, plus more for skillet

• 1/4 cup unsweetened coconut milk

• 1 tablespoon stevia (optional)

Directions

1. In a medium bowl, whisk together quinoa, almond flour, baking powder, and salt. In another medium bowl, whisk together eggs, coconut oil, unsweetened coconut milk, and stevia until smooth. Add egg mixture to flour mixture and whisk to combine.

1. Lightly coat a large nonstick skillet or griddle with coconut oil and heat over medium-high. Drop batter by heaping tablespoonfuls into skillet. Cook until bubbles appear on top, 2 minutes. Flip cakes and cook until golden brown on underside, 2 minutes. Wipe skillet clean and repeat with more coconut oil and remaining batter (reduce heat to medium if overbrowning). Serve with fresh fruit or preserves if desired.

Strawberry Basil Compote

Things you need:
1 package of frozen strawberries or 1 lb of fresh strawberries
2 sprigs of basil
1 tablespoon of stevia
1 tablespoon of stevia

Easy prep

Rough chop the basil leaves

Toss strawberries, basil, lemon juice, and stevia in a glass bowl and microwave for 7 minutes. Let sit for 2 minutes to thicken.

or 

heat on stove in a pot until the strawberries reach the desired consistency.

Lettuce Wrapped Bison Burgers

We love Bison for it's lean qualities and flavor, and burgers were are go to staple for at least 2 meals a week...only before our lifestyle change we were eating them from Carl's Junior's drive thru instead of our grill.

You can have your burger and eat it too haha!

Bison is super lean, the suggested serving size is 4 ounces which grilled yields 190 calories.

I seasoned both sides of the 4 oz patties with black pepper, red pepper, garlic powder, onion powder, paprika, and dried onions. You can also use McCormick's Montreal Steak seasoning (it's gluten free and sugar free).

Grill as usual I grill ours medium well (we're not pink meat people lol)

While your meat is resting off the grill wash your iceberg lettuce leaves and arrange, your toppings.

Our toppings:
Trader Joes low fat mayo (sugar free) 15 calories (1/2 tbs)
Mustard (0 calories)
Dill pickles (0 calories)
Cherry tomatoes (10 calories)
Iceberg lettuce (1 calorie)

Total burger was 216 calories and finger licking delicious!

P.s. Karl topped his burger with some salsa instead of tomatoes/pickles and raw red onions for some extra spice/sweetness. He had raving reviews.

(criteria meets Slenderiiz program approved foods)

Sugar Free, Dairy Free, Gluten Free Brownies

Craving for sweets? How about a guilt free brownie?

Things you need:

3/4 cup of Bob's Redmill All purpose gluten free flour (or 1/2 cup almond meal

1/4 cup sorghum flour)

1/4 tsp baking soda

2 cups unsweetened applesauce

1 tbs vanilla

5 ounces of pure Stevia (or 1/4 cup sweetener)

6 ounces of unsweetened cocoa powder 

1/2 cup coconut oil

2 eggs

1/2 tsp salt

(Optional) 1/4 tsp cinnamon 

Preheat your oven 350 deg. F and lightly grease an 8x8 pan with some coconut oil

Mix your wet ingredients in a bowl (eggs, stevia, vanilla, applesauce, coconut oil), mix in a separate bowl your dry ingredient (salt, "flour", baking soda, cocoa powder).

Combine the two mixes thoroughly and pour in to your greased 8x8 pan.

Bake for 20-30 minutes

Top with your choice of fruit and enjoy!

Bison versus Beef

A couple days ago I posted about eating Lean meats to stay full and full of energy, since we've covered fish let's explore another great option full of iron and zinc. BISON!

Comparing 4.5 ounces of cooked Beef vs Buffalo/Bison

Just because you make a change for a healthier life style doesn't mean you have to sacrifice your favorite meals! We LOVE steak and potatoes and I'm sure several of you out there love them too ;) Fire up your grill and get ready for some deliciousness.

4.5 oz of Bison Steak, Red potato, broccoli florets total meal only 393 calories! I wasn't lying when I said flavor is better than fat ;)

The steak is easy, if you're using a grill get one side super hot, and the other side medium high.

season the steak with garlic powder, onion powder, sea salt, pepper, paprika, and if you like a I love to add just a sprinkle of finely ground coffee.

Sear both sides of the steak on the high side, then finish on the medium high side for 7-13 minutes depending on how well you like your steak cooked. Always, let your meat rest for at least 3-5 minutes before slicing into it. You can turn your grill off, close the lid and let it rest in there.

Yummy potatoes!

Skip the sour cream, and butter, and cheese and bacon bits.. you can still have a delicious baked potato full of flavor and satisfying. While you prep your steak seasoning pull out some aluminum foil large enough to wrap up your washed red potatoes. On the foil lightly spray some olive oil, add ground pepper, sea salt, onion powder, garlic powder and rosemary (dried or fresh). Roll your potato in the mix and wrap up tightly. Throw on the top wrack of your hot side of the BBQ. Small/medium red potatoes will be done around the same time as your steaks.

Remember your vegetable side? SKIP the butter, when you microwave or cook on the stove top just add a small dash of chicken stock instead of water. When it's done toss in some pepper and salt. Flavor is way better than fat.

Enjoy! It really is that simple.

If you're counting calories, on Weight watchers, or using the Slenderize Program this meal will fit right in .  

Lean Proteins to Keep you Full and Full of Energy!

We are learning quickly that the key to sustaining energy, feeling full with out feeling stuffed, and keeping caloric intake under control is portions. We love fresh fruit and veggies but tend to stray on proteins so here's a versatile recipe for cooking lean fish full of flavor but skipping the full fat ;)

Baked Fish

1 clove garlic, minced

6 tablespoons olive oil

1 teaspoon rosemary

1/2 teaspoon salt

1 teaspoon ground black pepper

juice of 2 fresh lemons

1 tablespoon chopped fresh parsley

2 (6 ounce) fillets halibut/cod or Salmon

(if you roll the lemons first before squeezing  them, you will get way more juice out with less effort) Mix all your seasonings to prepare the marinade. Place your fish in marinade and cover/refrigerate for at least 15 minutes.

After you squeeze the lemons in to the mix, slice them thinly and place over the fish, this will help penetrate the flavor but also retain moisture. Bake at 375 deg. F (for white fish)  at 7-13 minutes, and 400 deg. F (for salmon) for 18-22 minutes until the flesh is opaque pink.

6 oz of salmon with this recipe is 246 calories, 6 oz of cod with this recipe is 281 calories. (according to Fitness Pal)

This is 4 oz of cod, 4 oz of salmon, 1/4 cup broccoli, 1/3 bellpepper 466 calories

Stay tuned for an awesome progress report from Karl, Jeff and I. This Sunday is our first full week completed on the journey as a team of 3 =)

Flavor is better than fat

As a self proclaimed foodie I love all food that is delicious and typically I associate that with starving myself through breakfast and lunch in order to eat something extravagant for dinner or dessert. Sound familiar? I think the concept of calorie counting alone can perpetuate this. However, a healthy caloric intake for me is 1100 calories a day and for Karl 1250, so there is definitely a balance between keeping track of what you're eating all day but making sure you divvy up those calories through out the day.

I started using the Android application "Fitness pal" to keep track of both calories and exercise.

If you get a popular omlett from IHOP you're facing  915 calories not including toast, juice,  and etc. YIKES! I don't think we will be eating out very much, you don't know what is going into your food unless you make it.

The Omlett I made at home today was only 376 calories with toast and and apple! So tasty too.

I really like Dave's killer bread for how much fiber and natural protein it has while still being free of any animal products.  You don't have to deprive yourself of bread, just make good choices of what bread you use.  

Delicious, filling and satisfying.

Omlett

Wisk 2 medium sized eggs (I prefer organic omega 3 eggs from Safeway), add some pepper, garlic powder and onion powder.

Heat 1/4 tbs of olive oil in a small skillet at a medium to high heat ( 6 of 10 on our stove top)

Add your whisked/seasoned eggs to the hot skillet, unless you want scrambled eggs DO NOT TOUCH
until the eggs have cooked all the way through and the ends start to curl up a little.

Carefully flip half over on to the other half then slide on to your plate. I don't like having cold salsa on my eggs so I place a dollop of salsa in the still hot pan and heat up before place on top and then just for looks I garnish with parsley. (What? I like my food to be pretty)

Enjoy! Lean and delicious but chalk full of protein and fiber =)