Sunday, May 16, 2010

Zucchini Lasagna

This is an excellent alternative to Lasagna made with noodles. You may prepare this with browned lean beef or turkey, but I like to have a couple of days per week that I don't consume any meat. It makes me feel lighter and helps me to maintain my weight loss.

Zucchini Lasagna:
Materials needed:
1 Large Glass Baking Dish
1 Medium Sauce Pan
Cutting Board
Sharp Knife
Cheese Grater
4-6 Large Organic Zucchini Squash, sliced into 1" circles
2 Quarts Tomato Sauce (Jarred has more sodium) Recipe to Follow
2 Cups Mozzarella (part skim) cheese, grated
1/4 Cup Grated Parmesan Cheese
*(Ground Beef or Turkey:Optional)
Layer in Glass Dish in order:
Sauce-Sliced Zucchini-Cheese
*If using Meat or Turkey, saute in medium pan with 2 tsp olive oil & garlic until browned & drain and add to the tomato sauce.
Top layer should be the remainder of cheese and the 1/4 cup Parmesan cheese
You may garnish with fresh parsley or basil before baking
Bake @ 350 degrees for approx 45 minutes or until it is bubbling and the cheeses are turning slightly golden

This recipe feeds 8 people or 2 servings each for 4 people and so on.................

Simple Tomato Sauce:
 2 pounds Fresh Roma Tomatoes-*cored, peeled & seeded
1 Bunch Fresh Basil Washed and chopped
 2 Tbs Fresh Oregano
1 Tbs Extra Virgin Cold Pressed Olive Oil
2 Cloves Fresh Garlic
Salt & pepper to taste
Saute Garlic in olive oil
Add Fresh Herbs
Add Peeled and sliced tomatoes
Cook at low to medium heat for at least 1 hour. Can be cooked up to 6 hours, Stirring occasionally
* To peel Roma tomatoes: Core. Cut a cross on the other end of tomato. Dunk into boiling water and blanche for a minute until the cross looks loose. Carefully remove the tomatoes from the boiling water in plunge into a large pot full of ice water. The skins remove very easily. Seeding is optional. Slice and cook.

2 Healthy Cookie Recipes To Die For

These 2 recipes are a staple around the holiday's in my home, so from my home to yours:
(Of Course the ingredients have to be healthy :) )
Oatmeal-Cranberry White Chocolate Cookies:
Preheat Oven to 375 degrees
1 Tub Organic Earth Balance Margarine
2 Cups Organic Firmly Packed Brown Sugar
1 Cup Organic Raw Sugar or Granulated Sugar
4 Egg Whites
2 Tbsp. Pure Vanilla Extract
3 Cups Organic Whole Wheat Flour (Or Unbleached All Purpose Flour)
2 Tsp Baking soda
1 Tsp Salt (optional)
6 Cups Organic Oats
2 Cups Organic Dried Cranberries
1, 12 Ounce Package White Chocolate Chips
Beat margarine and sugars until creamy
Add egg whites and vanilla and beat well
Combine dry ingredients and add to egg/sugar mixture
Stir in Oats , Cranberries and Chips
Place on ungreased cookie sheet with a tablespoon
Bake for 10-12 minutes or until Golden Brown Turning cookie sheet  at 5 the minute mark
Cool on Pan for at least 10 minutes and transfer to baking rack to cool completely
Chocolate Chip Cookies:
Preheat Oven to 375 degrees
4.5 Cup Organic Whole Wheat Flour or Unbleached All Purpose Flour
2 Tsp Baking Soda
2 Tsp Salt
2 cups Organic Earth Balance Margarine
1.5 cups Organic raw sugar (or granulated)
1.5 Cups Organic Brown Sugar
2 Tsp Pure Vanilla Extract
4 Egg Whites
24 Ounces (2 Bars) 85% Dark Chocolate, Chopped into morsel size pieces
2 cups Toasted Walnuts, Chopped

Toast the Walnuts and set aside before chopping
Combine Dry ingredients
Beat Margarine, Sugars and Vanilla
Add egg whites slowly while stirring
Beat in dry ingredients with the egg/sugar mixture
Stir in chocolate chopped nuts
Bake 9-11 minutes turning tray half way
Cook on pan then transfer to rack

You will enjoy these!!!

Friday, May 14, 2010

Chocolate/Almond Protein Shake

The Protein Powder that I choose is "Designer Whey". This is the best tasting Protein Powder that I have found and it is also not as high in Protein (18 grams per scoop) as the other products on the market. High Protein tends to upset my stomach and this product mixes easily and is absorbed readily into your body . I use the Vanilla and Chocolate. It is available at Target for under $20 for 1.72 Pounds/28 servings, that's .71 a serving. Other flavors are available at Rite Aid and smaller containers are sold at Trader Joe's.
I just made this quick and easy shake to stave off my hunger because who knows what time dinner is tonight.Put in Blender and Blend: (BTW-I have been using my good old, cheap Hamilton Beach for years and it does a great job!)
1 Cup Organic, unsweetend, Vanilla Almond Milk
1 TBS Coconut or Soy Creamer (optional-adds fat)
1 Scoop Chocolate Protein Powder
3-4 Ice Cubes

190 Calories
19 Grams Protein
3.5 Grams Fat (or less)
18 Grams Carbohydrates (or less)
15 Grams Sugar (Less if creamer is removed)
60 Mg Cholesterol
220 Mg Sodium
310 Mg Potassium

100% Delicious!

6 Small Meals: Example for Weight Loss

If you haven't heard by now, it is essential to eat every 3 hours to have a successful weight loss & diet plan. It fights hunger which is the culprit to diet failure. Eating every 2-3 hours or so with plenty of water revs up the metabolism. When you wait until you are starving to eat, you most certainly eat more and usually end up in gastric distress. Here is an example of my diet plan:

Before Breakfast:
1 glass of cool water with a pro biotic supplement (some require you to take after eating)

1 cup Organic Oatmeal made with water
Add about 1 scoop of Whey Protein Powder
1 T roasted, chopped almonds
1/4 cup organic raisins or cranberries OR 1/2 mashed banana
Coffee or Green Tea
Vitamins (Multiple Vitamin/Calcium + D/Salmon Oil/Cranberry/Glucosamine-Chondroitin)
Take Vitamins with Water


During my work out, I usually have a Small Apple + 24 Oz Water + 1 packet Emergen-C-Joint Health (in 8 ounces water)
After my workout I plan to eat with in 30 minutes or have a Protein Shake or a protein bar (watch out for sugar)

Large Salad made with lettuce, tomatoes, carrots, celery, bell pepper, sprouts, cucumber, mushrooms or anything you really want in a salad.
Add 6 ounces of protein like a grilled, boneless, skinless chicken breast
Use dressing sparingly or go light with olive oil and balsamic vinegar-1 TBS each
Drink water or tea

String Cheese & Whole grain crackers (2)

Broiled Wild Salmon made with a little olive oil, fresh garlic and herbs
2 cups steamed broccoli with lemon
Water or herbal non-caffeine tea

Night time Snack
Protein shake with water, powder and ice

Notice that I have incorporated 8 glasses of water per day. Everyone is different. this is why I drink about 16 glasses of water a day to replace what I have sweat and to keep my Diverticulitis in check.

Wednesday, May 12, 2010

Hi-Protein Bean & Tomato Salad

I just made this salad..I call it something from nothing which I often find myself faced with. I make up recipes from the ingredients I already have in the house. It can be hit or miss, but mostly, a hit with my family! :)
Beans are an excellent source of protein and an alternative to Meat. When beans are combined with Starchy Carbs, this makes a complete protein. This is why Beans and Rice are a great compliment for each other. This salad has tomatoes and no rice, so it should be a side dish and not a meal.
You may use your favorite beans and sub for the ones I list.
1 Can each Garbanzo Beans and Kidney Beans Rinsed
1 cup halved cherry tomatoes
1/2 cup mixed fresh herbs chopped together (Rosemary, Lemon Thyme, Parsley, Basil and Oregano are in my garden)
3 TBS each Olive Oil and Balsamic Vinegar (To taste)
Salt & Pepper to taste
After rinsing the beans combine with tomatoes in a large bowl
Add the chopped herbs and Oil & Vinegar, Salt & Pepper and.....

Wednesday, May 5, 2010

Burritos Magnifico

1 Pound Leanest Ground Turkey or Beef
2 Tbs Olive Oil Separated
2 Cloves Garlic Minced and separated
1 Large Onion
1/2 cup each Chopped Green and Red Bell Peppers
1 Tsp Cumin
1 Tsp Chili Powder
1/2 Tsp Cayenne Pepper (to taste)
1/2 Tsp Paprika
Salt & Pepper to taste
1 Bag Organic, Frozen Corn, Cooked and Drained
1 Can Black Beans with liquid in pan, heated. Add Seasonings to taste
1 Bag Frozen Brown Rice, Cooked
1 Cup Grated Low Fat Cheddar Cheese
1/2 Cup Fresh Cilantro
Your Favorite Salsa ( I will come up with a recipe for this soon)
Saute: 1 Clove of Garlic, 1 Tbs. Olive Oil with the Ground Meat. Drain & set aside
Saute: 1 Tbs Olive Oil, 1 Clove Garlic, Onion and Peppers and spices together until the onions are clear. Add the meat and toss together until heated through, About 5 minutes, cover and turn heat off. Heat up Tortillas in the oven or Microwave
Place heated Corn and beans into bowls or assemble burritos near the stove as not to dirty any MORE dishes.
Assembly: Tortilla-Rice-Meat Mixture-Corn-Beans-Cheese-Cilantro
Roll the short ends up and fold the long sides together and Enjoy! They key is in the timing. I get the corn & beans going first so all you have to do is turn the heat off when they are ready.