Category Archives: Recipes

ZUCCHINI PIZZA

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ZUCCHINI PIZZA
I love pizza and am realizing that I can play around with it to kill the carbs and increase the nutrition.  It’s like a DREAM… true HEALTHY PIZZA!
 
So here’s what I did.
1. Cut zucchini into about 1/4 in slices.
2. Put zucchini in a zip-lock bag with olive oil.  Shake up really good.
3. Put the slices flat onto a pan… save your self clean-up time and lay down some foil first.
4. Broil for 2 minutes, flip, and then broil an addition 2 minutes.
5. Add your sauce, cheese, and another toppings you want.  
6. Broil one more time for 2 min.  

 Watch the cheese and make sure it doesn’t burn.

 Yummy!  
I really enjoyed these with my KALE CHIPS.  
 
My kids plate. 
OK, so I didn’t fool them with the pizza.  They were a little weirded out
 – with good reason – 
and ate the top off the pizza, leaving the zucchini for the trash 🙁 
 
 Oh well, I guess this will be MOM’S version!   
Try it out and let me know what you think.  
Did you get creative with your toppings?

POST WORKOUT RECOVERY SHAKE

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It is super important to feed your body after a workout!  You must give it the fuel it needs to repair.  To keep your metabolism kicking after you exercise, you need to eat a proper post-workout “meal” within 45 min of that workout.  That can be hard to do, and that’s why I love a good supplement shake.  This is one of my favorites!
Chocolate Almond Protein Shake
Blend:
1/2 of a banana
High quality chocolate protein powder- BUY NOW
1 cup Almond milk
1 TBS Almond Butter
Perfect for the body and yummy to your tummy!

SPINACH, BANANA, OJ – OH MY!

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CHOCOLATE or SPINACH tonight?
I’m so happy right now!

I was NEEDING something sweet.  I set out looking around the house for chocolate.  I might have hidden away for myself for just the right moment.  I usually have chocolate stashed.  

No such luck.
Then I opened the fridge and had a stare down with a large container of organic spinach I bought today at the store. NOT the same as chocolate, but I decided to use those leafy greens and turn them into a sweet treat.
DEE-LISH!!! — I’m serious
1 cup orange juice (or just water)
1/2 banana
a little honey
 a lot of spinach

Put it all in the blender
and BLEND.

This satisfied my sweet tooth, filled me up and awarded me with good amounts of
vitamin K, vitamin A, magnesium, folate, manganese, iron calcium, vitamin C,
vitamin B2, potassium, and vitamin B6!

Oh, and I also got some
protein, phosphorus, Vitamin E, zinc, dietary fiber, selenium, niacin, omega-3 fatty acids, and copper!
These are my goodies from the spinach alone!  If you don’t believe that this spinach smoothie could taste good, I have proof:  Withholding ALL information about the ingredients I used, I had my husband take a sip.
He said, “Sure, I could drink this.  It is good.”
My son responded, “YUMMMM Mom, that is good!”

There you have it.
Go fill your belly with a nutritionally packed sweet treat and share what you did!

GREEK vs NON-GREEK YOGURT

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I like 
YOGURT!

 

 smoothies. frozen treats. salads. breads. granola. mac & cheese.
-YES.  Sub it for the milk = YUMMY!

 
I like Stonyfield Organic
so my info about yogurt is specific to this brand.

 

 

It is a good source of protein, calcium, fiber, and is gluten free.  Stoneyfields yogurt has 6 added natural probiotics– awesome for healthy digestion and a strong immune system.  Sooooooo, should I switch from my regular organic yogurt over to greek yogurt?

 

Here’s the difference:
 
                                  Regular Organic Yogurt
  • good source of protein, calcium, riboflavin, phosphorus & magnesium.
  • low in lactose
  • supports a healthy digestive & immune system
  • restores beneficial bacteria that is killed off when taking antibiotics
  • the body digests yogurt faster and easier than milk
All Good!
             Greek  Organic Yogurt
  • very rich, thick and creamy
  • has 2x the protein compared to reg. yogurt
  • less lactose
  • fewer carbs
So, it is better if you are involved in exercising and losing weight!

 

ALWAYS CHOOSE ORGANIC!

 

                   Organic 
  • no toxic pesticides and herbicides
  • no GMOs
  • no Antibiotics
  • no Growth hormones

 

Go get some yogurt and enjoy.  
Let’s be creative in the way we use it and share!

Quick Healthy Breakfast Ideas

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 BREAKFAST… 
THE MOST IMPORTANT MEAL OF THE DAY

 

Let me explain why…
 
Compare our bodies to a car and the food we eat to the gasoline that makes the car run.  We MUST fuel up before moving forward in our day.  Both brain and muscles need fuel.  Without breakfast, the brain operates slow and will impact the rest of the body.
 
Think of Breakfast as breaking the fast.  It is extremely important to “start your engine” – your metabolism – as early as you can in the morning.  Metabolism= the process of converting food into energy.  When the metabolism gets going, the body starts burning calories!… a GOOD thing!

 

F A C T :
  • Children who eat a proper breakfast perform better in school and tend to have less hyperactivity.  Breakfast is brain fuel!
  • Children and adults who eat breakfast have improved memory and concentration, mental performance, productivity and problem-solving ability.
  • A good breakfast helps us avoid over eating- people who don’t eat breakfast often consume more calories in their day
  • Eating breakfast keeps our weight in check.
  • For sustainable energy, eat foods full of protein, good fats, and fiber.  If your breakfast makes you hungry, you are eating too many simple carbohydrates.
I understand how crazy and hectic the mornings can be.  Getting dressed, brushing teeth, combing hair (I’m trying to convince my 10 year old daughter this is a must!), grabbing backpack for school or briefcase/laptop for work, showing up at school/work on time… these are all non-negocialbe.  Right?  What about breakfast.  It is EASY to skip!  We have to add this to our to-do list every morning.
 
I hope to help with some quick, healthy breakfast ideas for this most important meal of our day!

Watch how I make a 3 minutes breakfast

 

Granola-Yogurt-Fruit

 

Prepare fresh fruit in a to-go cup the night before.

 

In the morning, add yogurt
…and top with granola.
This is a quick, delicious, nutritious meal to take on the go!
For this meal, I used:
This granola has hemp seeds and flax seeds added- protein, fiber and omega-3
 
Another Idea…
 
Plan ahead, prepare hard-boiled eggs, cool and peel.  Place them in snack size zip-lock for each family member.
 
Cut up fruit and create mini fruit salads in individual bags, or use a whole piece of fruit.
 
Yogurt is also a great addition to this meal.
 
Finally, prepare a bag for each person filled with various nuts and seeds.

 

Egg Muffins…
preheat oven 375

 

  • Italian sausage and broccoli
  • 8 eggs
  • 1/4 milk
  • 1/2 tbsp olive oil
  • 1/2 tsp baking powder
  • salt & pepper
  • personalize these to fit your taste – add cheese and other spices.  Be creative!
I cooked sausage & broccoli together
While the meat was cooking, I whisked my eggs, then add the following ingredients.

 

Grab your muffin pan.  
Either spray with non stick spray or use paper liners.
 I first put in the meat and veggies

Then I poured the eggs over the top

Then I baked them for 35 min.  
This may vary.

 

Add your own twist and let me know what you did!

CHICKEN TOMATO SOUP

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This meal is a staple at my house for a few reasons:
  1. We can be eating within 30 min. of the time I started cooking.
  2. I can cook it without much thought (after getting familiar with it).
  3. It uses food that I always have on hand, and if I’m missing something, I can still make it work 🙂
  4. It’s a quick clean up.
  5. It’s super healthy.
  6. My family LOVES it!
Try it and let me know what you think.  
Let me know if you made changes!

 

CHICKEN TOMATO SOUP

 

            ingredients:
  • 1 tbs olive oil
  • onion
  • 3 garlic cloves, minced
  • 1/2 tsp chili powder (this adds a little kick, but add more if you like it hot!)
  • 1 tsp dried oregano
  • 1 (28 oz) can crushed tomatoes
  • 1 (10.5 oz) can condensed chicken broth
  • 1 1/4 cup water
  • 1 cup corn (I use frozen)
  • 1 (4 oz) can chopped green chili peppers
  • 1 (15 oz) can black beans… RINSED!
  • fresh chopped cilantro
  • boneless chicken breasts cut into bite-size pieces

 

What I do…
Saute onion & garlic in olive oil over medium heat until soft.
While the onions are sautéing, I cook my chicken in a skillet.  Season it with salt, pepper, garlic… whatever.  
I do love to use coriander!
Then add chicken broth, water, crushed tomatoes, oregano, and chili powder.
Bring to a boil and simmer 5-10 min.
Then add corn, chilies, beans, cilantro, and chicken.
Simmer for 10 min and then serve.

 

We each enjoy different toppings.  Guacamole, sour cream, chips- I love it with crushed up chips, but most of the time we leave out the chips.  Honestly, I love it just as much with no chips.  Try it and let me know what you think!

SLOW-CARB + GOOD FOOD

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This diet is all about being creative.  For those of you following it, I encourage you to search and experiment until you find foods you love.  Here are a few meals and snacks I have discovered this past week that ROCK!  Try these out, and let me know when you come up with something good.

CHICKEN AND HUMMUS

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