Posts made in April, 2013

Spaghetti Squash

Posted on Apr 29, 2013 in Dinner, Featured, Fitness, Things We Love, Veggies

Spaghetti squash is a great alternative to pasta if you’re trying to limit your carb intake. A cup of spaghetti squash only comes in around 40 calories and 10 carbs which sounds pretty good compared to around 200 calories and over 30 carbs that comes with a cup of pasta. Spaghetti squash makes a yummy and filling meal when topped with ground beef or chicken and tomato sauce.
Here’s how I prepare my spaghetti squash:
1. Cut the squash in half long ways
2. Scoop out the seeds with a spoon and drizzle with olive oil
3. Sprinkle with Italian seasoning or salt and pepper
4. Cook at 375 for 40 minutes (varies depending on size)
5. Use a fork to scrape squash out and top with canned tomatoes or low sugar tomato sauce and lean ground beef
Spaghetti squash is also good topped with spicy turkey sausage to give it more flavor. I was skeptical the first time I tried spaghetti squash, but now I work it into my mealplan every few weeks. Do you have a favorite spaghetti squash recipe? Share it below! :-)

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Les Mills Combat Final Results!! :-) pics to follow!

Posted on Apr 29, 2013 in Featured, Fitness

Several people have asked me how long it takes to actually see results when you start a new workout program. That of course depends on what you out into it and if you’re willing to change your diet, but for Combat i began to see results right away! I saw huge changes after only 4 weeks even though I was following my own meal plans. If you saw my week 4 results post, you know I was down almost 10lbs and had shed 13 inches. Good news, right? Even better, I was feeling more energetic than ever and was able to give 110% in my workouts. Awesome! :-)
My results slowed a little after the 6 week mark but I enjoyed the workouts and still felt amazing. After 9 weeks, I am down 13lbs and 18 inches!!! Here’s the breakout:
Chest: -2 (can’t always choose where we lose from haha!)
R. Arm: -1.5
L. Arm: -1.5
Waist: -2
Hips: -4!!!
R. Thigh: -3.5
L. Thigh: -3
In addition to losing inches, I’ve noticed my shoulders, arms and abs are tighter and more toned. This program definitely challenged me and helped take me to the next level in my fitness. If you’re looking for a fun program to get you back into shape or even if you’re a beginner, I highly recommend Combat. The modifications give you options for lighter impact moves that will still push you and give you the results you want. The martial arts moves make the workouts more fun and rewarding when you see improvements.
Results pics are coming!!

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Healthy Pancakes (single serving)

Posted on Apr 29, 2013 in Breads, Breakfast, Cooking, Featured

 

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There are a lot of “healthy” pancakes floating around the web these days, however, a closer look reveals that they are still loaded with flour and butter and topped with sugar filled syrup!  These pancakes are truly worthy of the name healthy, and they’re pretty tasty too!  I have included two flavor options below; apple cinnamon and banana.  You can also use whole oats or put them in the food processor to form an oat flour.  I liked them the best when I used the oat flour because they had more of a pancake texture.  Top with peanut or almond butter, a small drizzle of honey, and some fresh fruit!  These truly are a great way to start your day!

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In the pictures above you can see the difference between using whole oats vs the oat flour.  The top picture with the apples was made with oat flour and looks (and tasted) more like a traditional pancake.  The picture with the bananas was made with whole oats and had a different texture.

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Healthy Apple Cinnamon Pancakes

(makes 2 pancakes)

1/2 cups of oats, place in a food processor until you form a flour or use whole

few dashes each of  salt, cinnamon, nutmeg

2 tablespoons flax seed meal (optional)

2 egg whites (or 1/3 cup of liquid egg whites)

1/3 cup of unsweetened applesauce

Toppings: these are great with a tablespoon of peanut butter and light drizzle of honey.  I also microwaved 1/4 of an apple, sliced, for 1 minute and put that on top.  So yummy!

Combine all ingredients in a small bowl.  Spray a small skillet with non stick cooking spray and heat over medium/low heat.  Scoop half of the batter in and cook like you would regular pancakes.  Serve immediately.

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Healthy Banana Pancakes

(makes 2 pancakes)

1/2 cup of oats, again you can use whole oats or put them in the food processor to make an oat flour

few dashes each of salt and cinnamon

2 egg whites (or 1/3 cup of liquid egg whites)

1/2 banana, mashed

Combine all ingredients in a bowl.  Spray a small skillet with non stick cooking spray and heat over medium/low heat.  Scoop half of the batter in and cook like you would regular pancakes.  Serve immediately.

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Simple Baked Cod

Posted on Apr 24, 2013 in Cooking, Dinner, Featured, Seafood

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This recipe is really quick and easy and can be adjusted to any taste.  The panko bread crumbs gave it a nice crispiness on the outside while the fish on the inside stayed moist.  I love topping mine with an extra squeeze of lemon juice and some sea salt!

 

Simple Baked Cod

(serves 4)

4 cod fillets (roughly 1 pound)

2 tablespoons of butter, melted

1 cup of panko breadcrumbs

3/4 teaspoon of sea salt

2-3 dashes of paprika

dash of basil

2-3 dashes of pepper

zest from 1 large lemon

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Preheat oven to 400 degrees and line a baking sheet with foil.  Spray the foil lightly with canola or olive oil spray.  In a shallow dish or medium bowl combine breadcrumbs, sea salt, paprika, basil, pepper, and lemon zest.  Unwrap fish and pat lightly with a paper towel.  Working with one fillet at a time, dip the fish in the breadcrumb mixture and press firmly getting a light breading on both sides.  It won’t be completely covered and that’s ok.  Place fillet on prepared baking sheet and continue with remaining cod.  Once all fillets have been dipped in the bread crumbs, drizzle the top with the melted butter.  Sprinkle some of the remaining breadcrumbs on top and press lightly so they stick to the melted butter.  Bake for 12-15 minutes (this may be more or less depending on the size of your fillets).  Serve immediately with lemon juice and a sprinkle of sea salt!

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Kale Bacon Cheddar and Tomato Quiche

Posted on Apr 18, 2013 in Breakfast, Cooking, Dinner, Featured, Veggies

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If you’re looking for a fresh and hearty meal, this is it!  Rich and filling and full of fresh veggies this quiche makes a perfect breakfast or dinner.  I used fresh yellow and red grape tomatoes which went perfectly with the cheddar cheese and kale.  I posted the recipe I used for the crust below, but if you’re short on time don’t feel guilty using a frozen pie crust or even making it a crust-less quiche.  I hope you try it soon!

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Perfect Pie Crust

(makes 2 9″ pie crusts–I cut this recipe in half)

2 1/2 cups of flour

1/2 teaspoon of salt

1/2 cup of cold butter, cut into 1/2″ pieces

1/2 cup of shortening, cut into 1/2″ pieces

2+ teaspoons of cold water

In the bowl of mixer combine flour, salt, butter, and shortening.  Turn the mixer on low and let it mix until the pieces are pea size or smaller.  Add ice cold water 1-2 teaspoons at a time until a soft dough forms.  You don’t want it to be soggy so add the water slowly a little at a time.  Roll into a ball and wrap tightly in plastic wrap.  Place in the refrigerator for 20 minutes or so until it firms up.  Roll on a floured surface, or between two pieces of wax paper until you reach the desired thickness.  Place in pie pan and crimp edges.

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Kale Bacon Cheddar and Tomato Quiche

(makes 8 servings, or 1 9″ quiche)

1-2 tablespoons of canola or olive oil

2 cups of fresh kale, chopped

1 cup of sliced tomatoes (I used grape & cherry tomatoes)

1 cup of shredded cheddar cheese, plus additional for sprinkling on the top

1 cup of bacon, cooked until crisp

6 eggs

1/2 cup of heavy cream

1/2 cup of milk

1-2 dashes of nutmeg

salt and pepper

prepared pie crust in a 9″ pie pan

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Preheat oven to 350 degrees.  In a large skillet heat 1 tablespoon of canola or olive oil.  Add kale and tomatoes and cook 3-5 minutes.  (if it appears dry add a bit more oil)  The kale should appear dark green.  Remove kale and tomatoes to a separate bowl.  In a large bowl whisk eggs, cream, milk, salt and pepper, and nutmeg until smooth and combined.  Set aside.  Sprinkle cooked bacon, kale, tomatoes, and 1 cup of cheddar cheese in the middle of the uncooked pie crust.  Pour egg mixture over the top.  If desired sprinkle additional cheese and/or bacon on top.  Bake for 50 minutes, or until set.  Let sit for 5-10 minutes before serving.

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Source: Pie crust recipe slightly adapted fromhttp://www.yourhomebasedmom.com/perfect-pie-crust-tutorial/

 

 

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