Roasted Brussels Sprouts and Carrots

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healthy Brussels sprouts and carrots

Many of my clients tell me that they don’t have too much trouble staying on course when it comes to exercise. The area that gives them the most frustration is their eating. Sometimes it’s not how much you’re eating, but what you’re eating that makes you stumble. In that spirit, I am posting one of my favorite healthy recipes for roasted Brussels sprouts and carrots.

This one is a side dish that comes from Home Chef.  It’s a home delivery company that sends fresh ingredients and recipes to your doorstep each week for about $9.99 per meal.  These meals are restaurant quality and portioned so that you don’t overeat.  Genius! I love roasted veggies because they taste great and roasting adds flavor without adding many calories. I used to hate Brussels sprouts. Now that I know how to roast them, I think they are delicious! This recipe feeds two people so adjust accordingly.

Roasted Brussels Sprouts and Carrots

You will need:

2 carrots, 8 oz. Brussels sprouts, two shallots, olive oil, salt, pepper, cooking spray, baking sheet

  1. Wash,peel, trim and cut carrots into 1/4 inch pieces
  2. Wash, and trim bottoms from Brussels sprouts, and halve them
  3. Peel and slice shallots and separate into 1/4 inch rounds
  4. Toss carrots, Brussels sprouts and shallots with 2 tsp. olive oil, 1/2 tsp. salt and 1/4 tsp. pepper
  5. Spread into a single layer on a baking sheet sprayed with the cooking spray
  6. Roast in the oven set at 450 degrees for 12-15 minutes
  7. If any of the Brussels sprout leaves have burned, remove them from the sheet before serving.

What are your favorite healthy side dish recipes? Share in the comments below.

 

Healthy With What You Have

 


Sometimes you have to try to make it healthy with what you have on hand. A few days ago, we were low on groceries so I had to scrape together a meal with what was in the fridge and pantry. Here’s what I came up with.

We had fresh low sodium mozzarella left over from Margarita pizza. We had cherry tomatoes that are always on hand for salads. I had fresh basil growing in my garden.

I used 1/2 cup of fresh mozzarella, 6 cherry tomatoes cut in two and 3 to 4 fresh basil leaves torn into small pieces.

Put the cheese on a plate, put in in the microwave for 10 seconds at a time until it begins to melt. Lightly press the tomatoes into the cheese and cook for another 10 seconds. Press the basil into the cheese and enjoy!

This is one serving of protein or 2 servings of healthy fat and 1/2 veggie (if you are a 21 day fixer)

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Portabella Mushroom Sandwiches

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This is a great summer recipe that you can use in place of burgers.  They taste delicious and are perfectly seasoned.  We love to grill them on a summer afternoon and enjoy them in our sunroom as the sun goes down!

You will need:

Two to four large portabella mushrooms

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Sun dried tomatoes in oil

fresh spinach

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Hellman’s olive oil mayonnaise

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Red onion

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Rolls (whole grain will make this a healthier meal)

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  1. Brush each mushroom top with oil from the sundried tomatoes
  2. Grill mushrooms on the grill for 1 to 2 minutes on each side or until desired doneness
  3. Place mushroom on roll
  4. Put mayonnaise on the mushroom top
  5. add fresh spinach and sun dried tomatoes (the mayonnaise will help keep the spinach and tomato from sliding off)
  6. Serve with salad and brown rice

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“Skinny” Comfort Food Recipe

I’m loving a new cookbook I got called, “Cook This, Not That”. It’s brought to you by the same guys that do “Eat This, Not That” articles in hubby’s Men’s Health magazine. I got it at school for a whopping $5.99 (great price). You can find it here on Amazon. The premise is simple: You can have your comfort food and eat it too IF you make it at home with healthy ingredients.

The first recipe I tried was grilled cheese and tomato soup. It was delicious and perfect for dinner on an overcast, chilly day.


To make the soup, you need to roast the tomatoes in the oven. The recipe called for Roma tomatoes. All I could find at the grocery store were plum tomatoes. They worked just fine. I cut them longways, brushed them with olive oil and roasted at 425 degrees for about 40 minutes. I also heated up some minced garlic from a jar along with it. You should really crush your own cloves, but that’s what I had in the fridge.

Next, you purée the tomatoes, garlic and some more olive oil in your blender. It comes out really smooth. I thought there would be gross skins all trough it, but not so. Chicken stock is added to the mixture and you heat it in a pot. Salt and pepper to taste and it’s soup! Pretty simple.


The cheese mixture was a combo of shredded sharp cheddar cheese, diced pimentos, green onions, plain Greek yogurt, and olive oil mayo. It also called for some jalepeno peppers, but we’re not hot and spicy fans at my house, so we skipped that. The mixture grilled up nicely in our electric skillet. You’ll want to keep the heat a little lower and take your time. The cheese melts slowly and you don’t want the whole wheat bread to burn!


I made some notes on how I would change this recipe a little to suit my own tastes. When I make it again, I’ll post the full recipe. In the meantime, if you like comfort food, but not the extra fat rolls it puts around your waste. Check out “Cook This, Not That”.

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21 Day Fix Mandarin Chicken Stir Fry

 


This is a recipe I kind of mishmashed together from a few other recipes I have. This boasts lean chicken breast, brown rice, vitamin rich vegetables and low cal Asian dressing. If you are a “21 day fixer”, this includes 1 green, 1 red, 1 yellow 1/2 purple 1 tsp, and 1 orange per serving. Enjoy!

Ingredients
2 cups frozen stir fry vegetables
4 Tbsp Asian dressing (lite)
1 large skinless, boneless chicken breast
1 cup brown rice
1 cup water
1 15 oz can of mandarin oranges

Cook vegetables for half of package direction time
Remove vegetables from package, put in microwave safe bowl and add Asian dressing
Cook two more minutes
Cook rice according to package directions
Cut chicken breast into bite-size pieces, stir-fry in the sesame oil until chicken is no longer pink
Add cooked rice, vegetables and dressing to pan
Stir-fry until mixed together and hot throughout

Try it and let me know how you liked it!

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– Posted using BlogPress from my iPad

Two Healthy Holiday Treats

As we head into the holiday season full force, it becomes a goal to find fun holiday recipes that won’t put you into a sugar coma. No one wants to faint when they step on the scale on January 2 either.  The trick is to find recipes that allows you to celebrate without feeling deprived.  Here’s two that are simple and use healthier ingredients.

Both of these recipes come from the November special Food and Nutrition Tips edition of IDEA Fitness Journal

Frozen Grapes Champagne Flute

 

You need: 12 frozen grapes per glass, 1/2 cup Champagne per glass, one cocktail stick per glass, Champagne flutes

Put grapes in the Champagne flute, fill with Champagne.  Sip slowly so the grapes will soak up some of the Champagne and they will taste great when the Champagne is gone. Science works in your favor here, you displace the liquid with the grapes, so the whole drink is only 94 calories.

Here’s the Periscope I did to show how to make these.

Pumped Up Pumpkin Pie Bites

You will need: Oven at 350, butter flavor cooking spray, 3/4 c whole grain cereal (I used Kashi Go Lean!) 2T maple syrup, 1/4 t ground cinnamon, 8 large egg whites, 1 can pumpkin, 3/4 cup agave nectar, 2T whole wheat pastry flour, 2 1/2 teaspoons vanilla extract, 1 1/4 t pumpkin pie spice, 1/2 t baking powder, 1/4 t salt

Spray an 11 x 7 baking dish with the cooking spray, put the cereal in a food processor on “chop”  until it is dust. Transfer to a small mixing bowl and add maple syrup and cinnamon.  Mix well and spoon mixture into the baking dish. Press down into the dish to make the crust.  Put in the oven and bake for 7-9 minutes or until lightly browned. Set aside

In a large mixing bowl, whisk the egg whites until they bubble slightly. Whisk in the agave, flour and pumpkin until combined. Stir in the vanilla, pumpkin pie spice, baking powder and salt. Pour this filling over the baked crust and even out with a spatula. Bake 40 to 45 until a toothpick inserted in the center comes out clean. Transfer to a cooking rack and when it’s at room temp., cut three cuts longways and seven cuts across to make 32 bites.  Top each bite with 1 teaspoon whipped cream.

Two bites equal 94 calories.  These taste exactly like pumpkin pie and the agave nectar keep it low on the glycemic index.

Here’s the Periscope I did to show how to make these.  “Cut  the Crap” homemade whipped cream is also included in the scope.

21 Day Fix Fiesta Chicken

This recipe came into being after I made some 21 day fix enchiladas. There were some ingredients left over and I used them to make this one. It made a delicious, filling lunch. You will need:

1/2 green container of canned corn
1/2 green container of black beans, rinsed and drained
1 red container of cubed, cooked chicken breast (I used chicken I had pre-cooked, but the pre-cooked, pre packeged chicken strips would work well too)
1 tsp non fat, unsweetened Greek yogurt
1 orange container of salsa

1. Mix the cooked chicken and the yogurt
2. Spread the container of corn and beans on a plate
3. Top the corn and beans with the chicken mixture
4. Drizzle with salsa
5. Heat in the microwave for 45 seconds and enjoy

If you make it, let me know how you like it.

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21 Day Fix Beef and Broccoli Stir Fry


I’m done with my three weeks of 21 Day Portion Fix. I’m now on maintenance. So far, I’ve lost five pounds and my hubby has lost seven. He’s not even really a fixer. He just counts his calories and eats what I cook for him in the evening. So I think we will keep going. Because if it’s not broken, don’t fix it! Yikes, that was a really bad pun.

Here’s a recipe I came up with myself. I love stir fry and this is all “fixed” up to be a healthy meal for two (there I go with the bad puns again, sorry). if you are a fixer, this is worth:

1 red, 1 orange, 1 1/2 green, 1 yellow

You will need:


1.  Cut the beef into bite size pieces
2. Stir the soy sauce and coconut oil together in a medium bowl
3. Add the beef to the soy mixture and marinate. I marinated for about 30 minutes.
4. Rinse frozen broccoli in colander with warm water
5. Mix rice and water in microwave safe bowl and cook in microwave according to package directions
6. Stir fry beef on medium high heat until no longer red
7. Add broccoli and stir fry until heated through
8. Add brown rice and stir fry briefly until mixed
9. Season to taste with onion powder and garlic powder and serve

 

– Posted using BlogPress from my iPad

New 21 Day Fix Recipe: Blueberry Banana Pancakes

I had a little time on Sunday morning to experiment with my pancake recipe. I wanted to try a blueberry pancake. Here’s what I came up with. They were tasty and filling. They got me through to a late lunch.

If you are a fixer, this recipe has 1 protein (red), 1 carb (yellow), and 1 fruit (purple) 1 tsp. (butter)

 2 eggs
1/2 yellow container of oatmeal and 1/2 yellow container Bisquik (This equals 1/3 cup)
1/2 banana
1/2 purple container of blueberries divided
1 teaspoon butter

Crack two eggs and put them in a blender. Blend them until smooth.
Add 1/2 banana and 1/2 of the blueberries. Blend well. Keep the other 1/2 blueberries.
Add the yellow container of Bisquik and oatmeal. Blend well.
Heat electric skillet to 300 degrees
Pour two pancakes into skillet
Cook until pancakes begin to bubble around the edges
Flip and cook on the other side
Top and serve with the remaining blueberries on top

Try them and let me know what you think!
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– Posted using BlogPress from my iPad

21 Day Fix Banana Pancake Recipe

Happy January everyone!  Just another snow day here in Central PA.  I’m really grateful for the Turbo charged ice scraper/snow brush my hubby got me for Christmas.  It has an extension button that makes it up to 50″ long and a rotating brush so you can reach all the snow on your SUV.

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I officially finished the 21 Day Portion Fix yesterday and I am starting on the maintenance program today.  If you are someone that is looking for a way to lose extra pounds that is healthy and is NOT a crazy impossible diet, this one works.  I lost the Christmas weight I wanted to lose.  I did not starve or eat weird things for weeks on end.  There are many tasty recipes (aka Pinterest) you can find.  Just search “21 day fix”.  The best thing is most of them are really simple.  I can whip one up in 30 minutes or less.

Since school was cancelled again, I used my extra time to modify a recipe I found for Banana Pancakes.  It wasn’t fluffy enough for me so I changed it a little.  The pancakes were much better and they were worth 1 fruit, 1 carb, 1 protein and one teaspoon. Try it and see if you like it.

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1 banana

2 eggs

1/2 yellow container of oatmeal, 1/2 yellow  container of Bisquik (this is my change to make them fluffier)

1 tsp of butter

  1. Mix the first three ingredients in a blender until batter consistency
  2. Grease an electric skillet with butter
  3. Pour two pancakes from the blender
  4. Cook and serve with the remaining butter

These pancakes are sweet enough that you don’t need syrup.  I think the next time I see some good blueberries in the store, I will try this recipe with blueberries in place of the banana and see how it goes.

Comment and let me know if you like them!
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