Shrinktheplanet Weight Loss

Diet Blog


Barbecued Brisket 0

Posted on April 03, 2014 by alex

barbecued-beef-brisket

Ingredients:

  • 3 Tbs. ground pepper
  • 3 Tbs. firmly packed light brown sugar
  • 3 Tbs paprika
  • 3 Tbs. onion powder
  • 2 Tbs. coarse salt
  • 2 Tbs. granulated garlic
  • 2 Tbs. dry mustard
  • 1 Tbs. ground cumin
  • 1 Tbs chile powder
  • 5-7 lb. whole beef brisket, trimmed
  • 5 lbs. mesquite wood chips, soaked in water for 30 minutes
  • basic barbecue sauce

Directions:

1. For rub, combine first 10 ingredients in food processor. Process into a coarse mix.

2. Season brisket all over with half of rub, massaging into meat.  Wrap brisket in plastic; refrigerate for at least 1 hour or up to overnight.  Remove from refrigerator 30 minutes before grilling.

3. Prepare grill for indirect grilling over medium-low heat.  brush and oil grill grate.  Unwrap brisket, season with remaining rub; place fat side up in large, disposable foil roasting pan.

4. Gas Grill: Raise a burner to high heat.  Heat smoker box half full of wood chips until smoking; reduce heat to medium-low.  Place roasting pan with brisket on grill grate over area of lower heat; cover.  Charcoal grill: Sprinkle half of soaked wood chips over coals. Place roasting pan with brisket on grill grate toward side of grill where heat is less intense; cover.

5. Grill brisket, basting with  any accumulated juices, until mahogany brown, 3 1/2-4 hours.  Replenish wood chips and coals (if charcoal grilling) every 30 minutes.

6. Transfer brisket to cutting board; tent with foil. Let rest 10 minutes.  Slice meat. Serve with barbecue sauce.

Basic Barbecue Sauce Recipe:

In pot over medium heat, melt 2 Tbs. unsalted butter with 2 tbs. oil.  Add 1/2 cup diced sweet onion, 2 Tbs. water, salt and pepper: Cover: cook, stirring often, until onions are soft, 5-7 minutes.  Stir in 2 Tbs. light brown sugar and 1 tsp. each chilli powder and ground cumin; stir 1 1/2 cups ketchup, 1/2 cup prepared barbecue sauce, 2 Tbs. molasses and 1 Tbs.  Worcestershire sauce; cook 15 minutes.  Puree. Taste; adjust seasoning.  Use at once or cover and refrigerate up to 1 week. Makes 2 cups.

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Grilled Fingerling Potatoes 0

Posted on April 03, 2014 by alex

grilled-potatoes-low-calorie

A creamy mustard and fresh herb dressing lightly coats tender gourmet potatoes in this new take on potato salad!

3 tbs. fingerling potatoes such as red Russian, Yubon gold or any thin skinned new potato

Ingredients:

  • 3 lbs. fingerling potatoes such as red Russian, Yukon gold or any thin-skinned new potato
  • 1/2 cup + 2 Tbs. white wine Olive oil
  • 1/2 cup mayonnaise
  • 1 Tbs. whole grain mustard
  • 2 tbs. minced fresh Italian parsley
  • 2 Tbs. minced fresh tarragon salt and ground pepper

Directions:

Bring pot 3/4 full of salted water to a boil.  Add potatoes; return to a boil. Cover: reduce heat to medium-high;  Parboil until potatoes can be pierced with tip of knife but are not completely tender. about 10 munitues.

In large bowl, combine warm potatoes and 1/2 cup wine: toss to coat.  Cool to room temperature, tossing often, about 30 minutes.  Cut potatoes in half length-wise; in bowl, toss with oil.

In separate large bowl, stir together mayonnaise, mustard, parsley, tarragon and remaining 2 Tbs. wine; let stand 10 minutes.

Prepare grill for direct grilling over medium-high heat. Brush and oil grill grate or vegetable grilling basket.  Arrange potatoes on grill grate or in basket over medium-high heat.  Grill, turning once, until grill marks appear, about 5 minutes per side.

Transfer grilled potatoes to large bowl with dressing; toss to coat. Taste and adjust seasoning with salt and pepper.  Serve or cover tightly and refrigerate for 1 hour.

Servings: 8 Per Serving: Calories 274g., Protein: 4g., Fat: 15g., Fiber 2g.

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Grilled Steak Low Calorie 0

Posted on April 02, 2014 by alex

Grilled-Steak-Wine-Carmalized-Onions

Tangy onion jam flavored with red wine makes a terrific topping for decadently thick steaks!

Ingredients:

  • 3-4 Tbs. chopped fresh herbs, such as rosemary, sage, thyme and marjoram
  • 2 Tbs. extra-virgin olive oil
  • 2 bone-in rib or boneless rib-eye steaks, each 10-12 oz, 1 1/2"-2" thick
  • Coarse salt and cracked pepper
  • Caramelized Onion Jam, optional 

Directions:

Stir together herbs and oil. Trim excess fat from steaks: reserve 1" piece fat to grease grill grate.  Generously season steaks with salt and pepper, gently pressing into meat.  Place steaks in large baking dish; pour herbed oil over steaks and turn to coat.  Let stand 10-15 minutes.

Prepare grill for direct grillling over high heat.  Using long tongs, grease grill grate with reserved fat; it should smoke and sizzle immediately and begin to melt.  Remove steaks from marinade, letting excess drip off.

Grill steaks over high heat. Cover; grill until well marked, 2-3 minutes.  Turn steaks; cover and grill second sides until grill marks appear. Continue to turn and grill until cooked to your liking.  Transfer steaks to craving board.  Tent with foil; let rest 5 minutes.  Cut away bones; thickly slice steaks.  Season with salt and peper; serve with oinion jam, if desired.

Caramelized Onion Jam

In pot over medium-high heat, combine 1 medium red onion (thinkly sliced, about 2 cups), 1/2 cup of sugar, 1/4 cup red wine and 1 Tbs. fresh thyme; bring to boil.  Reduce heat to medium-low; cook, stirring occasionally, until onions are very soft and translucent, 10 minutes.  Stir in 1/4 cup light agave syrup.  Cook without burning until onions begin to caramelize and mixture is thick and syrupy, 1-2 minutes.  Jam will thicken as it cools. Serve at once or cover and refrigerate for up to 1 week. Makes 2 cups.

Servings: 4, Per Serving: Calories: 254, Protein: 29g., Sodium: 60 mg., Fat 14g.,

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Low Calorie Apple Crisp 0

Posted on March 22, 2014 by alex

Apple Crisp Low Calorie

 

Treat yourself with this delicious low calorie apple crisp. Enjoy it for dessert or breakfast you will love it.

Ingredients for apple mixture:
6 medium-sized apples (about 5 cups sliced apples, I used a mixture of Granny Smith and Jonathan apples)
1/4 cup Stevia or Splenda but Stevia is said to be healthier

Ingredients for crumb topping:
1/2 cup rolled oats
6 T almond flour or almond meal
6 T Splenda or Stevia In the Raw Granulated
2 T olive oil
3/4 tsp. vanilla
1/3 cup chopped walnuts or pecans (optional, next time I'm not sure I would add the nuts)

Instructions:

Preheat oven to 400F/200C. Spray a glass or crockery baking dish with olive oil or non-stick spray. (I used a 9×9 inch baking dish.)

 

If desired, use a food processor to process the rolled oats about 2-3 minutes, until they're a finer grind. (This is optional.) Use food processor to mix almond flour and Splenda or Stevia into the oats mixture, or put oats in bowl and mix with a spoon. (If you're adding nuts, measure 1/3 cup walnuts or pecans, then chop coarsely with chef's knife and add to the mixture.) Make a well in the center, then pour olive oil and vanilla into the well. Wash hands if needed, then use your fingers to blend the oil and vanilla into the oat mixture.

Peel apples, cut out cores, and thinly slice. (I used an apple corer, then peeled the slices and cut each one in half.) Put apple slices in a bowl, sprinkle Splenda or Stevia and cinnamon over apples, then stir until all the apples are well coated with the Splenda and cinnamon.

Put apples in baking dish and top with the crumb topping, spreading it out so the surface of apples is completely covered with the crumb mixture. Bake 45-50 minutes, until the topping is slightly browned and apples are cooked through and slightly bubbling. Serve hot or cold. This will keep in the fridge for a few days, but it probably won't last that long.

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Smoothies Speed Fat Burning 0

Posted on February 24, 2014 by alex

How Coconut Milk Speeds slimming?

 

Coconut Milk Smoothies Boostes Metabolism

Coconut milk is a rich source of medium-chain fatty acids (MCFAs) – a type of healthy fat that stimulates the thyroid to produce more of a key fat-burning hormone (thyroxine). The payoff: research found that consuming a MCFA enriched meal boosted subjects' metabolism.

 

Coconut Milk Smoothies Balances Blood Sugar

The MCFAs in coconut milk slow the release of sugar into the bloodstream, helping to prevent blood sugar fluctuations that sap energy and mood.

 

Coconut Milk Smoothies Dials Down Appetite

Enjoying a coconut milk smoothie can keep you feel full and satisfied reducing cravings because the MCFAs in the sip trigger the release of hunger suppressing hormones. Drink MCFA enriched and eat less calories.

 

Smoothies Packed with Fatty Acids to Rev Energy, Fat Buring and More

Drink up & Enjoy!

coconut-milk-strawberry-smoothie

Strawberry Shortcake Smoothie

  • 1/2 cup frozen strawberries
  • 1/2 cup strawberry or raspberry sorbet
  • 1/2 cup coconut milk
  • 1 coconut shortbread cookie
  • 1 tsp. toasted coconut

In blender, combine first 4 ingredients.  Blend 30 seconds or until smooth.  Top with toasted coconut, if desired. Makes 1 serving

 

Coconut-Milk-Banana-Smoothie

Bananas Bliss Smoothie

  • 1 small banana (chopped)
  • 1/2 cup low fat ice cream
  • 1/2 cup coconut milk
  • 1 tbs. dark rum

In blender, combine all ingredients.  Blend 30 seconds or until smooth. Garnichs with low fat whipped cream and chocolate curls, if desired. Makes 1 serving.

 

 

Frozen Cocoa Smoothie

  • 1 pkg. instant dark chocolate cocoa mix
  • 1 tbs. hazelnut-cocoa spread, like nutella
  • 1 cup ice cubes

In blender, combine all ingredients and 1 cup ice cubes. Blend 30 seconds or until smooth. Garnish with low fat whipped cream. Makes 1 serving.

 

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Low Calorie Almond Chicken Fingers 0

Posted on February 14, 2014 by alex

Low Calorie Almond Crusted Chicken Finger

Instead of  high calorie fried nuggets, you can coat chicken tenders in a seasoned almond and whole-wheat flour crust and then oven-fry them for a perfection diet choice. With half the fat of standard breaded chicken tenders, you can easily incorporate this tasty meal into your weight loss plan.

Ingredients:

1/2 cup sliced almonds
1/4 cup whole-wheat flour
1 1/2 teaspoons paprika
1/2 teaspoon garlic powder
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1 1/2 teaspoons extra-virgin olive oil
large egg whites
1 pound chicken tenders

Directions:

Step 1 
Preheat oven to 475°F. Line a baking sheet with foil and brush on a little olive oil.

Step 2 
Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.

Step 3 
Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the foiled pan.

Step 4 
Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.

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Almond Crusted Chicken 0

Posted on February 14, 2014 by alex

Healthy Almond-crusted Chicken Paillards INGREDIENTS:

• 4 (6-ounce) boneless, skinless chicken breast halves
• Kosher salt and freshly ground black pepper
• 2/3 cup sliced unblanched almonds
• 2/3 cup panko bread crumbs
• 1 teaspoon minced fresh tarragon or 1/2 teaspoon dried
• 2 large eggs
• 20 cherry tomatoes, red or yellow, halved
• 2 scallions, trimmed and thinly sliced
• 2 tablespoons fresh lemon juice
• 4 tablespoons extra-virgin olive oil
• 1 tablespoon unsalted butter, melted
• Lemon wedges for serving

DIRECTIONS:

Pat the chicken breasts dry with paper towels. Place each breast between 2 sheets of plastic wrap, opening out the fillets or "tenders." Pound gently with a mallet or rolling pin to an even thickness, working out from the center. Do not make them thinner than about 3/8. Season both sides generously with salt and pepper.

Pulse the almonds a few times in an mini or standard food processor until coarsely chopped; do not pulverize. Combine the almonds on a plate with the panko and half of the tarragon. Lightly whisk the eggs in a shallow bowl with a pinch of salt. Dip each piece of chicken into the eggs, letting excess drip away, then press both sides of the chicken into the panko coating. Place on a baking sheet and refrigerate for at least 20 minutes to set the crust. Meanwhile, put the tomatoes and scallions in a bowl and add the lemon juice, 2 tablespoons of the olive oil, and the remaining tarragon. Toss to coat and set aside.

Heat a 12" skillet over medium heat and add the butter and the remaining 2 tablespoons of olive oil. When the butter has foamed, place the chicken in the pan and increase the heat to medium-high. Cook, turning once, until the crust sets and turns golden brown, 3 to 3½ minutes on each side. Cut the paillards in halves or thirds, arrange on a platter, and serve immediately with the tomato salad spooned on top and garnished with lemon wedges.

Happy Cook! Let us know what you think of this recipe?

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Guide to Weight Loss Success 0

Posted on February 05, 2014 by alex

Best-Guide-to-Weight-Loss-Sucsess

Weight Loss Tips to Success!

 

Commitment

100 percent commitment is essential to achieving your weight loss goals. A lack of commitment is one of the biggest reasons most people fail to reach their target weight loss. Commitment is number one when beginning your plan. Being committed to planning out a weekly and monthly list of manageable goals is the key to your success.

 

Planning & Maintaining your Weight Loss Goals.

A successful weight loss plan needs to be planned out with achievable goals. Having a goal sheet and planning out your diet and exercise goals is the most important weight loss tool needed to reaching your goals. Devote some time to calculating your target weight loss goals, meals and exercise program on a daily, weekly and monthly basis.

 

Calculate your Daily Calorie Intake.

A Calorie Calculator determiners your body's BMR. What is BMR? This is the most important factor in determining your overall metabolic rate and how many calories your body requires on a daily basis to maintain your weight and it will also calculate how many calories you can have to start losing weight. This calculation is based on your height, weight, age, gender and activity level.

 

Address Weight Loss Challenges.

Facing challenges is inevitable as you progress and meet your goals. You will get frustrated, but there are ways to stop this frustrating cycle. And that is to simply change your lifestyle. What does that mean? It means that you create a weight loss plan that includes gradual steps with documented successes and challenges that are manageable. This will lead to healthy permanent weight loss that will last a life time.

 

Reward Yourself

It is so important to treat yourself as you are working so hard toward your goals, so choose a day to reward yourself, maybe Friday or Saturday night by dining out. There are some great restaurants with low calorie meals.

 

Do you need help… losing Weight?

Get started now…Learn the "Weight Loss Success Steps", a path that will guide you every step of the way. The program will give you the fundamentals and support you need to reach your weight loss goals. GET STARTED NOW ON YOUR WEIGHT LOSS PLAN!.

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Ground Turkey & Pasta Primavera 0

Posted on February 05, 2014 by alex

Pasta-Primavera-n-Ground-Turkey

Ingredients:

1 tsp exta virgin olive oil

4 oz extra lean ground turkey

1 roma tomato, diced

4 oz pre-sliced mushrooms

1 oz baby spinach

freshly ground pepper, to taate

2 tbsp low calorie Italian dressing

1 cup cooked whole wheat pasta

 

Directions:

Heat oil in a skillet set over medium to high heat.  Add ground turkey, mushroooms and tomatoes.  Cook until brown, about 8 minutes.

Add spinach and cook for another minute and a half.

In a bowl, mix together pasta and ingredients from skillet.  Add seasonings and dressing. Toss gently to mix.

Nutrients per serving:

Calories: 389

Total Fats: 14 g.

Dietary Fiber: 11 g.

Protein: 38 g.

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Smoothie Express On the Go Blender 0

Posted on February 04, 2014 by alex

Smoothie Express Lifestyle 26-Ounce Smoothie Maker

Smoothie Express Lifestyle 26-Ounce Smoothie Maker

If you need a compact but efficient blender for daily use on the go, or at home to make diet shakes then this is the perfect mini blender. This blender is powerful and sleek and it's the perfect little gadget to bring to work and easily make quick delicious smoothies. It works great, looks great, takes up little counter space, and is very handy. Just blend, unscrew, invert, and you have your drink in the cup! Fast easy cleanup too!  

Back to Basics Mini Blender Smooth Express:

Back to Basics SE3000 Smoothie Express Lifestyle 26-Ounce Smoothie Maker

 

Why Diet Smoothies can help you lose weight?

On a smoothie diet, you will enjoy the fruity drinks again and again you can even pick just one favorite and stick with it. Turns out, the reputation is a weapon against cheating. Studies show that people who eat the same meal for at least one meal a day lose more weight then those who have more variety. Having a lot of food choices stimulates the urge to eat more. When you stick with the same thing more often for example, the same breakfast and lunch every day you take away guesswork and temptations. This is one reason why folks on shake style diets typically lose so much weight! A smoothie Diet is a great way to control calories in an easy convenient way. Two smoothies and a meal is an effective way to lose weight. Not only is it an easy way to plan your diet but it is also a nutritious diet that includes high fiber foods. It is designed to control hunger better and provide a better range of nutrients than a typical shake plan. Alternate smoothie shakes along with a healthy meal and you have a diet plan that can help you reach your weight loss goals. Another reason diet smoothies works is because most fruits and vegatables are high in fiber and fiber fills you up, and keeps you satisfied reducing those junk food cravings that happen throughout the day.

Diet Smoothie Recipes:

1.  Dr. Oz Blueberry Banana Smoothie.

2. Fatigue-Fighting Pineapple Protein Blaster.

3.  Blueberry Pineapple Smoothies.

4. Dr. Oz Green Smoothie Recipes.

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