May 19, 2013 by
Easy Weight Loss Solutions. The beauty of a plan is that you have countless options, so you won’t suffer from diet boredom. Simply choose from the different options and mix and match for meals that deliver a variety of slimming, satisfying nutrients.
Energizing Diet Smoothies
Each smoothie can contain a mix of greens, fruit (fresh or frozen) and nuts/seeds (limit to 1 oz total per day for fastest weight loss). You can also add ice, water, coconut water, soymilk, almond milk or hemp milk to reach the desired texture. And be creative adding multiple options for each category will boost the nutrients value.
Mix & Match to make your Perfect Smoothie
Don’t worry about adding in too many veggies, add in as much as you like – veggies are very low in calories. But when it comes to nuts/seeds limit to 1oz or less. Nuts are heart healthy and are full of nutrients, high in protein and contain the good fat that our bodies need to keep us healthy and slim, but you can also over do it adding too many calories to your diet.
Just Mix and Match ingredients to create a different delicous smoothie:
Dinner Menu Options
February 10, 2013 by
The Jamie Oliver food revolution program is changing the way citizens of Huntington, West Virginia perceive food, a city that is currently known as the most unhealthy in America.
Crunchy Garlic Chicken
- 1 clove garlic
- 1 lemon
- 6 cream or plain crackers , such as Jacob’s
- 2 Tbsp. butter
- 4 sprigs fresh Italian parsley
- Sea Salt
- Freshly ground black pepper
- 1 heaping Tbsp. all-purpose flour
- 1 large egg , preferably free-range or organic
- 2 skinless chicken breast fillets , preferably free-range or organic
- Olive oil
To prepare your chicken:
Peel the garlic and zest the lemon. Put your crackers into a food processor with the butter, garlic, parsley sprigs, lemon zest and a pinch of salt and pepper. Whiz until the mixture is very fine, then pour these crumbs on to a plate. Sprinkle the flour on to a second plate. Crack the egg into a small bowl and beat with a fork. Lightly score the underside of the chicken breasts. Put a square of plastic wrap over each one and bash a few times with the bottom of a pan until the breasts flatten out a bit. Dip the chicken into the flour until both sides are completely coated, then dip into the egg and finally into the flavored crumbs. Push the crumbs on to the chicken breasts so they stick—you want the meat to be totally coated.
To cook your chicken:
You can either bake or fry the chicken. If baking, preheat your oven to its highest temperature (475°), place your chicken on a sheet pan and cook for 15 minutes. If frying, put a frying pan on a medium heat, add a few good lugs of olive oil and cook the chicken breasts for 4 to 5 minutes on each side, until cooked through, golden and crisp.
To serve your chicken:
Either serve the chicken breasts whole, or cut them into strips and pile them on a plate. Beautiful and simple served with a lemon wedge for squeezing over, and a tiny sprinkling of salt. Great with a lovely fresh salad or simply dressed veggies.
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February 09, 2013 by
Have you tried quinoa? It really is the perfect alternative to rice or pasta because it contains less carbs and more protein then rice or pasta. And not only that quinoa is full of nutrients and flavor. If you haven't tried it you should there are so many tasty Quinoa Recipes that you will love it and you can even have a Quinoa Breakfast. How to cook quinoa? Well the simplest fastest way to cook quinoa is to use a rice cooker.
In fact, quinoa is the easiest no-fuss grain you'll ever cook. It's healthy fast food. Cook up a batch ahead of time and you can stir up a fabulous breakfast, light lunch (like the Quinoa Sweet Potatoes and Mushrooms) or a super dinner in a New York minute.
How to Cook Quinoa with a Rice Cooker?
1. Using a fine mesh sieve rinse 1 cup of organic quinoa in cold water (unless it states on the box that you don't need to rinse).
2. Dump rinsed quinoa into your rice cooker.
3. Add 2 cups fresh water* see notes.
4. Turn on your rice cooker.
That's it. In about fifteen minutes* you'll have hot fluffy quinoa to play with.
Quinoa is rather bland on its own and loves flavor spikes. So add herbs etc. My favorite thing to do is stir-fry cooked quinoa with various seasonings- herbs, garlic, spices, onion, etc. I add in fresh veggies and whatever else I might have on hand.
Quinoa makes delicious and hearty pilaf, sprightly salads, or a warm and grainy side dish in place of rice. I've even used it to stuff cabbage, acorn squash, peppers and portobello mushroom caps.
Start with 2 cups water in a rice cooker. At higher altitudes, use more water– 2 1/4 to 2 1/2 cups water. High altitude also requires a longer cooking time, generally.
If the quinoa turns out too crunchy or nubby you need to up the ratio of water to grain; start by adding another 1/4 cup liquid. I prefer my quinoa soft and tender, fluffed with a fork. Note- red and black quinoa may require extra water- especially if it turns out more crunchy than fluffy.
Sometimes I add broth to the liquid to boost the flavor of the quinoa- this works especially well when making a savory pilaf or winter quinoa with hearty flavors- onion, mushrooms, eggplant, etc. I don't use broth in my lighter salad style quinoa dishes- but that's my personal taste.
February 09, 2013 by
Cooking Quinoa: It is easy to cook Quinoa
Have it for Breakfast!
It is tasty, & versatile – very much like rice. Here is a Delicious Quinoa Breakfast Recipe It is a great way to kick start your day!
- 1 cup or so cooked quinoa
- 2 Tbsp sunflower seeds, pumpkin seeds, or slivered almonds (softer & sweeter when soaked overnight)
- 2 Tbsp raisins
- 2 Tbsp chopped dried apricots
- Substitute dried cranberries, currants, blueberries, chopped figs or dates as you like
- 1/4 tsp salt
- 1/2 tsp cinnamon
- 1 cup almond, hemp or soy milk, flavored or plain – add more as needed
- Optional: 1 Tbsp maple syrup, brown rice syrup or other sweetener
- Combine all ingredients in a two quart saucepan
- Heat on medium-low, stirring, until the quinoa has soaked up the liquid, and the dried fruit has plumped up nicely
- Add more milk if needed until the consistency pleases you
- That’s it. Enjoy!
Quinoa Grain Organic Non-GE 1 PoundsQuinoa is a member of the Chenopodium family and is similar to amaranth. It was one of the staple grains for the ancient Incas, who called it "The Mother Grain". It has been consumed for thousands of years and is one of the highest grain sources of protein.
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September 23, 2012 by
This quinoa dish, however, was a winner, and it keeps well so it was a lunchtime lifesaver a couple of days this week, too. If you’ve never tried quinoa, what are you waiting for? One cooked cup of this gluten free seed has more than 10 grams of protein, and it’s delicious to boot. If you don’t have the ingredients for this version (or if it simply doesn’t appeal to you), try a similar one with chopped tomato, cucumber, red pepper, and feta.
- 1 cup organic quinoa
- 1 1/2 cups water
- 1/2 cup slivered almonds
- 1 cup seedless red grapes, preferably organic, sliced in half if large
- 1 avocado, diced
- brie cheese, cut into chunks- to taste (I used about 1/2 cup)
- 2-3 tablespoons diced red onion
- 1 handful of fresh parsley, finely chopped
- 1 teaspoon plus 2 tablespoons olive oil, plus more to taste
- 1 tablespoon brown rice vinegar (or white wine vinegar or fresh lemon juice), plus more to taste
- sea salt and freshly ground black pepper
1. Rinse quinoa in a fine mesh strainer under cold running water. Drain and set aside.
2. In a medium pot on the stove, heat almonds over low-medium heat until they start to brown a bit. Add the quinoa along with 1 1/2 cups water and a pinch of salt. Bring the water to a boil, then reduce the heat, cover, and simmer until the quinoa is tender and most of the liquid has been absorbed (about 15 minutes). Remove cover and allow to cool for about 10 minutes.
3. While the quinoa is cooling, heat a teaspoon of olive oil in a skillet over medium heat. Add grapes to pan and cook for a minute or two: just until the juices begin to "ooze" and the grapes get hot and squishy. Take them off the heat.
4. Transfer the cooked quinoa to a large bowl and add the sauteed grapes, the diced avocado, the chunks of brie, which will melt a bit (this is good), the red onion, and the parsley.
5. Add the 2 tablespoons of olive oil along with the vinegar or lemon juice, and toss well. Taste and adjust seasonings, then add salt and pepper to taste. Serve at room temperature, or chilled.
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September 22, 2012 by
Baked Avocado Salsa
- 1 ripe Avocado
- cup bread crumbs*
- 1 garlic clove, minced
- 1 tbsp. grated Parmesan Cheese
- 1 Tbsp. baasil, chopped
- 1 Tbsp. lemon juice
- Salt and freshly ground pepper to taste
- 1/4 cup Roasted Garlic Tomato Salsa
Preheat oven to 450°F.
In a small bowl, combine the bread crumbs, garlic, cheese, basil, lemon juice, salt and pepper; set aside.
Cut the avocado in half and remove pit. Divide the salsa between the two avocado halves. Top with bread crumb mixture. Place on a small baking sheet. Bake for 5 minutes. Serve immediately. Servings 2.
*use whole wheat bread crumbs.
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September 09, 2012 by
- 1 cup French lentils
- 2 cups water
- 2 tablespoons olive oil
- 2 tablespoons diced shallots
- 3 cups baby spinach leaves (about 3 ounces)
- 1 cup halved grape tomatoes (about 1/2 pint)
- 1/4 cup chopped fresh basil leaves
- 1/4 cup chopped fresh flat-leaf parsley
- 1/4 cup chopped fresh mint leaves
- 2 tablespoons fresh lemon juice
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
Place the lentils in a pot with the water and bring to a boil. Cover and simmer for 30-35 minutes, until the lentils are tender but still retain their shape. Drain any excess water from the lentils and set them aside.
Heat the olive oil in a large skillet over a medium-high heat. Add the shallots and cook until they are softened, about 3 minutes. Add the spinach and cook until just wilted, about 2 minutes. Add the tomatoes, lentils, basil, parsley, and mint to the pan and stir to combine. Cook until warmed through, about 1 minute. Stir in the lemon juice, salt and pepper and serve.
Per Serving: Calories 235; Total Fat 8 g; (Sat Fat 1 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 11 g; Carb 33 g; Fiber 9 g; Cholesterol 0 mg; Sodium 330 mg Excellent source of: Protein, Fiber, Vitamin A, Vitamin C, Vitamin K, Iron,
Good source of: Potassium
August 20, 2012 by
This is a great tasting Low Calorie Recipe that would be perfect for Mother's Day or any other day. Try it you will love it without the guilt of gaining weight.
This is a perfect recipe for the Dr. Oz detox diet so eat up and enjoy.
- 1/4 cup all-purpose flour
- 4 chicken breast cutlets, trimmed of fat (about 1 pound)
- 1 teaspoon kosher salt
- 1/4 teaspoon freshly ground pepper
- 5 teaspoons canola oil, divided
- 1 cup thinly sliced shallots
- 2 cups halved seedless green or red grapes
- 1 cup white wine
- 1 cup reduced-sodium chicken broth
- 2 tablespoons chopped fresh parsley
1. Place flour in a shallow dish. Sprinkle chicken with salt and pepper. Dredge the chicken in the flour (reserve excess flour). Heat 3 teaspoons oil in a large skillet over medium-high heat. Cook the chicken until golden on the first side, 2 to 4 minutes. Reduce heat to medium, turn the chicken and cook until the other side is golden, 2 to 4 minutes more. Transfer to a plate.
2. Add the remaining 2 teaspoons oil to the pan and heat over medium heat. Add shallots and cook, stirring, until just starting to brown, 2 to 3 minutes. Add grapes and cook, stirring occasionally, until just starting to brown, 2 to 3 minutes. Sprinkle with 5 teaspoons of the reserved flour; stir to coat. Add wine and broth; bring to a boil, stirring constantly. Reduce heat to a simmer and cook, stirring occasionally and scraping up any browned bits, until the sauce is reduced and thickened, about 8 minutes. Stir in parsley.
3. Return the chicken to the pan, turning to coat with sauce, and cook until heated through, about 2 minutes. Serve the chicken with the sauce on top.
Per Serving: Calories: 343, Protein: 30 gm, Fat: 8 gm, Carb: 29 gm
August 17, 2012 by
Banish Cravings with Barley!
Try eating barley research in the Journal of Nutrition say you'll feel less hungry for the next 10 hours and, as a result, eat less all day without even trying to diet! Barley’s full of unique compounds that trigger the production of short-chain fatty acids. These acids then prompt your body to produce the appetite-suppressing hormone leptin.
This is a great make-ahead side dish that is wonderful with lamb or poultry. Toasting the barley gives it a nutty taste and the onion almost disappears, leaving a subtle sweetness. This is not a quick dish. Unlike most sides made with grains, rice or pasta, it takes about an hour to make because barley is a whole grain that is slow to absorb liquid. Despite taking longer to cook, this pilaf is one of those dishes that's great for company because you can cook it an hour or so in advance and it warms up perfectly.
- 1 tablespoon unsalted butter
- 1 tablespoon olive oil
- 1 1/2 cups pearl barley
- 1 medium white or yellow onion, chopped into small (1/4 – 1/2 inch) pieces
- 4 3/4 cups chicken stock
- 1 bay leaf
- 1 teaspoon salt
- 1 teaspoon freshly ground black pepper (seems like a lot but it isn't so please trust me on this)
In a large saucepan over medium heat melt the butter and add the olive oil. Add the barley and cook, using a wooden spoon to stir until evenly coated with the melted oil and butter. Keep stirring over medium heat for about 12 minutes to toast the barley grains. The color of the grains will begin to turn brown and a nutty aroma will rise from the pan.
When it reaches this point add the onion and continue to stir another 2 to 3 minutes so that the onion softens. It won't take on color but will instead get soft and translucent.
Add the stock, bay leaf, and the salt and pepper (if you're worried it's too much pepper, start with half and add more at the end after you can taste the finished dish).
Bring to a boil, reduce heat to low heat but enough to keep a gentle simmer, cover part-way, and stirring occasionally, cook until the stock has been absorbed, which takes about 50 minutes. Discard the bay leaf, add more salt and pepper if you like. Transfer to a bowl and serve. Can be made to this point about an hour in advance and re-heated.
August 15, 2012 by
Tamara's Turkey Tostadas
- 1 1/4 lbs. ground turkey breast.
- 1/2 tsp. each onion powder, garlic powder, black powder and kosher salt.
- 8-6-inch corn tortillas
- 1/2 cup shredded reduced fat Mexican cheese blend.
- 1 cup shredded lettuce.
- 1 cup chopped tomatoes.
- 1/2 cup Homemade Salsa.
- 1/2 cup lite sour cream.
Coat a large skillet with cooking spray; over medium-high heat, cook turkey and spices until meat is browned, about 10 minutes.
Preheat broiler to high and coat 2 baking sheets with cooking spray. Place 4 corn tortillas in a single layer on each baking sheet. Mist the tops of the tortilla with spray and place under broiler for 3-4 minutes. Flip tortillas over and cook for 2 minutes or until golden brown and crispy.
Divide the ground turkey mixture among the 8 tortillas. Top each with 1 tbs. cheese, 2 tbs. each lettuce and tomatoes, 1 tbs. salsa and 1 tbs. sour cream.
314 calorie per serving, 38 g. protein, 12 g. fat, 105 mg. chol., 19 g. carbs., fiber 2 g.
Tamara's Homemade Salsa Recipe:
Combine 5 plum tomatoes, chopped; 2 whole jalapeños, seeds removed; 5 cloves garlic, peeled; 1/2 medium white onion, diced; 1/4 cup cilantro and 1/2 tsp. salt in food processor; pulse until desired consistency.
per 2 tbs: 7 cal., o g. fat, o g. chol.