Roasted Brussels Sprouts and Carrots

Note: These free tips are great and may be all you need. If you think you might like some more individualized help to live the healthy lifestyle, fill out this form and I will be in touch to help you get started!

 

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.

 

Portabella Mushroom Sandwiches

IMG_1812

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

IMG_1794

Sun dried tomatoes in oil

fresh spinach

IMG_1795

Hellman’s olive oil mayonnaise

IMG_1796

Red onion

IMG_1797

Rolls (whole grain will make this a healthier meal)

IMG_1798

  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

Would you like a meal planning template designed just for your calorie needs?  Click here

Connect with me on Facebook/Twitter/Periscope/Instagram/Pinterest

Real live fitness

Want health and fitness tips weekly in live video form?  Here are the simple steps to get them:

 

Yummy Snack Recipe to Fill You Up

When 3:30 p.m. rolls around on a school day, I am famished. What to eat that will fill me up and get me to supper time? It has to be something healthy and it has to be enough calories to keep me from stuffing my face with the first thing I can find when I get home from school.

I found a good trail mix recipe that I shared with you in an earlier post. Now I have another one, that fits the bill. I’m sharing it with you so you you can enjoy it too. It’s only 251 calories and has a scant 3 grams of added sugar.

1/2 cup whole milk plain yogurt. (I use Stonyfield)
1/4 cup raisins
1/4 cup gluten free Honey Nut Cheerios.

Put the yogurt in a 1 cup plastic container with a lid, add the raisins and stir them in. It’s best to do this the night before. They get big and plump and delicious!
Put the Cheerios in a 1/2 cup plastic container. Take it to work and when you are ready to eat, stir the Cheerios into the yogurt and raisin mixture.

*If you want less calories, try fresh fruit like strawberries or grapes instead of raisins.


This gives you just the right amount of sweetness and the whole milk yogurt will keep you feeling full until dinner time.

Try it and let me know how you like it!

Connect with me on Facebook/Twitter/Periscope/Instagram/Pinterest

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!

Connect with me on Facebook/Twitter/Periscope/Instagram/Pinterest

 

– Posted using BlogPress from my iPad

Recipe: Pineapple Salsa Pork

 

IMG_0014 (2)

I have been blogging lately about the importance of diet for women dealing with menopause. It’s amazing how the right foods in the right combinations can help with all the annoying symptoms of lower estrogen levels. Here’s a great recipe I have been making for a few years. I tweaked an e-diets low fat recipe to come up with Pineapple Salsa Pork.

Why it’s menopause friendly:

Lean protein to build muscle
Complex carbs (brown rice) to keep insulin levels more even
Smaller amounts of spices than the original recipe to keep the hot flash monster at bay
Antioxidents in the pineapple and salsa

If you are a fixer, this recipe equals
3 RED, 1/2 GREEN, 1 PURPLE, 1/2 YELLOW, 2 tsp

This recipe is written for two people. You can adjust it as needed.

You will need:
8 oz lean pork (I use boneless pork chops)
1/4 tsp chile powder
1/4 tsp cumin
1/4 tsp paprika
1/4 tsp black pepper
6 Tbsp salsa
1/2 cup pineapple chunks
1 Tbsp chopped fresh cilantro
1/4 tsp oregano
2 tsp olive oil
1 cup uncooked brown rice

(cook rice according to package directions and keep warm)

1. Cut the pork into bite size pieces
2. Mix the chile powder, cumin, paprika, and black pepper together, then coat the pork evenly
3. Add olive oil to a pan and cook the pork over medium high heat until no longer pink. Drain if needed.
4. Add the salsa and pineapple with juice, bring to a boil and cook 1 to 2 minutes
5. Add the cilantro and oregano and cook for 1 to 2 more minutes
6. Add cooked rice to pork and pineapple. Stir to mix and serve.

I served this with a salad to add some more fresh veggies to the meal. Enjoy! If you try it, let me know how you like it!

free recipe blog graphic

 

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.

free recipe blog graphic

21 Day Fix Breakfast Recipe

I’m in my third week of Portion Fix.  It’s going well, I’ve lost the Christmas weight.  The best part is I feel a lot better.  I think it’s the fact that I am eating a LOT less sugar.  I’ve noticed that my workouts are easier. That in itself will keep me eating this way!

Anyway, I said I would be posting some of my own recipes.  Here’s an easy breakfast recipe that will keep you full all morning.  It’s a veggie omelet.  You need:

21dayfix1

 

 

 

 

 

 

 

1/2 blue of cheddar cheese

1/2 green of green pepper and tomatoes

1 red of Egg Beaters

  1. Chop green peppers and cherry tomatoes
  2. Spray a medium sized pan with PAM
  3. Saute the peppers and onions until tender
  4. Pour the egg Beaters over the peppers and onions
  5. Cook until Egg Beaters are solidified
  6. Sprinkle cheese over the top of the omelet
  7. Fold over and cook just until cheese melts
  8. Top with salsa if desired and enjoy!

21dayfix2
free recipe blog graphic