Just Turkey Pot Pie

Me o my, I love pie....Dorothy, "Michael"

People all have their personal favorites when it comes to pie. It always seems to be people have their "must have" for the holidays be it Pumpkin, Apple or Pecan. After a few days of overeating, we're all left stuck with a random hodgepodge of leftovers after Thanksgiving dinner. This year I ended up with half of a pumpkin pie and a whole lot of turkey. My boyfriend's mother always has turkey or chicken pot pies in her freezer. It's a great way to quickly pull together a lunch or dinner on the fly. Her recipe was courtesy of Pillsbury so I wanted to see if I could create a healthier version.

Healthy Turkey Pot Pie

Ingredients

1/4 cup Earth Balance or Smart Balance
1/3 cup Whole Wheat Flour
1/4 teaspoon salt
1/8 teaspoon pepper
1 13 3/4 ounce can chicken broth (low sodium)
2/3 cup skim milk
2 cups cubed, cooked or leftover chicken or turkey
1 10 ounce frozen peas, mixed veggies or green beans (thawed)
Pre-Made Pie Crust (I picked up a natural pie crust at Whole Foods)

In a saucepan melt the Earth Balance or Smart Balance. Blend in flour, salt and pepper. Stir in chicken broth and milk. cook and stir until thickened and bubbly; cook 1 minute more. Add cubed chicken or turkey and thawed vegetables; heat through. Divide mixture among six 1 cup casseroles. Top with the pie crust.

Place casseroles on a baking sheet. Bake at 425 for 25-30 minutes. Freezes well and can be reheated from frozen state: same 425 but 40 to 45 minutes.

Just Spaghetti

"Everything you see I owe to spaghetti"...Sophia Loren

I giggled when I read this quote by Sophia Loren because it read like it was not only her beauty secret but her secret in life as well. Speaking of Italian food, my big plan for tonight was to make my grandmother's marinara sauce after going to the gym. She went to the trouble to write it down for me, but then I forgot it after I saw her the other night. I could have just called, but in a haze of hunger after my workout I did not think of that solution. So I decided to put together a dinner with my absolute favorite tomato sauce - Rao's Marinara which was on sale at Acme this week. I love this sauce, but at almost $10 a pop it's on the pricier side.

This was simple and really quite tasty. If it wasn't for the unfortunate issue of pots and pans it would have been super quick too. This is a serving for one and could easily be increased to more.

Turkey Marinara Pasta
3/12 oz 99% lean ground turkey
1 clove or teaspoon of prepared garlic
1 teaspoon oregano
2 teaspoons olive oil
1/8 teaspoon red pepper flakes
Salt, pepper and Parmesan cheese
1/2 cup pasta (or spaghetti as Loren preferred to call it)

Boil water for pasta (I chose brown rice pasta) and in the mean time heat olive oil in a frying pan. Add garlic, red pepper flakes and oregano. Place turkey in the pan and cook until done the remove from heat. Add pasta to the boiling water and cook until done. The brown rice pasta took about 10 minutes. Drain the pasta. Put the pasta, cooked turkey, and 1/4 to 1/2 cup marinara sauce back in the sauce pan and heat for a few  minutes. Serve with salt, pepper and Parmesan to taste.

Just Brussel Sprouts

"I'm not an amazing cook. But I can follow a recipe!"...Rachel McAdams

I had mentioned in a previous post how awesome the Whole Foods flagship store is in Austin. It is like a Disney Land for an organic food lover or any food lover really. Everything is fresh and beautifully displayed, and this particular location offers a fantastic food court with a ton of delicious options. My boyfriend and I  love to go there and it usually becomes a rather long "date". We like to browse the selections and pick up specialty items there. You have to be selective at Whole Foods because as we all know it's rather expensive!

On our last excursion, we picked up lunch from the food court and I put together a kitchen sink of a salad with a little bit of everything. I should have taken a picture of it to share! My boyfriend selected Dijon Balsamic Brussel Sprouts as part of his meals, and we both thought they were great. I tried to re-create them tonight as I happened to really like brussel sprouts and they are very good for you. They improve thyroid production, help protect against certain kind of cancers, and lower cholesterol.

The picture below doesn't really do the dish much justice because this was much better tasting that it appears. Here is the recipe if you want to check it out. I combined it with grilled chicken in a bowl to make it a meal, but it's perfect as a side dish.

Dijon Balsamic Brussel Sprouts1 Bag of Brussel Sprouts (Rinsed and chopped in halves or quarters)
2 Tablespoons Dijon Mustard
3 Tablespoons Balsamic Vinegar
1 Tablespoon Coconut Milk (Make sure it is unsweetened milk)
2 Teaspoons Coconut Oil
Salt and Pepper to taste
Preheat the oven to 425 degrees. Place the brussel sprouts in a bowl and toss with all of the ingredients. Put all of the vegetables on a cookie sheet lined with wax paper and bake for 20-25 minutes. Turn them over about half way through the cooking process.

Just I Like "Green" Omelet

"I do not like green eggs and ham I do not like them sam I am"...Dr. Seuss

I can't really blame him...I think there is something a little unnatural about an egg with color. In fact, even though I love and partake in the tradition of dying Easter eggs every year I can never bring myself to actually eat one! This is probably a terrible waste of food.

Anyway, as I have grown older and evolved into a very healthy eater I really like to make my eggs or typically an omelet "green" by adding lots of veggies to it. The below is one of my favorite omelet recipes. It's packed with vegetables and protein. Honestly, one of the best weight loss tips I have come across in a while is from Dr. John Berardi of Precision Nutrition. One expert piece of advice he offers in part of his lean eating coaching program is to swap your grains for greens. Pretty simple, right? Instead of having a bagel or muffin add in veggies instead to have a more filling meal. Learn more from Berardi at www.precisionnutrition.com.

I enjoyed my omelet last Sunday with some berries for brunch, but you could easily have it for any meal. I often eat like something like this if I am home for lunch. I am currently visiting my boyfriend in Austin, but he chooses to eat later in the day. So this serving is for one. :-)

I like "Green" Omelet

Ingredients3 Egg Whites
1 Tablespoon Chopped Red Onion
3 Tablespoons Chopped Zucchini
2 Cups Baby Spinach
2 Tablespoons Low Fat or Fat Free Feta Cheese
2 Tablespoons Non Fat Plain Greek Yogurt (for topping)
1 Tablespoon Chives
Salt & Pepper to taste

Instructions
Spray a frying pan with non stick cooking spray and heat over medium heat on the stove. Chop the red onion and zucchini and place in a frying pan on the stove over medium heat. Saute for 2-3 minutes until soft. Add the spinach and cook until the spinach is wilted. Remove the veggies from the pan and place on a plate.

In the mean time, separate the egg whites from the egg and whisk in a small bowl. Cook until the eggs are solid, but not overly brown. Place the veggie mixture and feta cheese on top of the omelet and fold it over in the pan. Let the omelet sit for a few minutes and then remove from heat. Top with the Greek yogurt, chives, salt and pepper.

Just Timing

Do you want fries with that?...McDonald's

Well, yes, maybe...on occasion at least. I think we all have to be honest that even when trying to live a healthy lifestyle there are always some road blocks in the midst. There are dinners in restaurants, a raving sweet tooth or a holiday on the horizon. It was my birthday last week, and I certainly did not want to miss out on cake or a glass of wine. Not that I was really entertaining that option. :-)

Even though there are numerous articles and advice given on these topics like healthy versions of your favorite foods or skipping the bread basket there is also a little secret in the fitness world that helps you to enjoy some of these things that you enjoy with a little less regret the next day. Do not get me wrong, it is usually better to enjoy a healthier version of your favorite treat. But sometimes you want what you want or it's a holiday and you don't want to miss out. You may have noticed this trend in certain diet plans or magazines that recommends activity at specific times, but you really want to elevate GLUT-4 before you enjoy a treat or your biggest meal of the day. I learned about this trick from my boyfriend, and in a nutshell GLUT-4 is the protein responsible for transporting glucose into muscle cells and we would of course rather that they go there than fat cells. Thanksgiving is in a few weeks and I read in Health Magazine today that the average person eats about 4500 calories in the day which is at least double of what most women consume on a daily basis. You can get so wrapped up in the cooking and preparing that maybe you do not really think about getting in some excercise that day. However, those are one of the days where it's more crucial than ever. If you are going out to brunch on a Sunday then you want to get in some cardio beforehand or if you have been eying a pumpkin scone at Starbucks and an imitation won't suffice then plan to get your fix after an afternoon workout.

It's not a perfect system of course, and I'm not recommending you go overboard. It's just that sometimes a little bit of timing can help stack the deck in your favor.

Just Banana Chocolate Chip Cookies

"The petite one with the tidy hairdo? She left me a huge tip"...Waitress, Thelma and Louise

I have no idea where last night went. Do you ever have that feeling? It was after 11:30 and I was just finally sitting down to start to write this blog post. Work has been crazier than normal and you know when that happens your days get more stressful and you work longer hours. After stopping at the food store to pick up a few things it seemed like the night was already slipping away. I wanted to make sure I got to the gym before it was too late. So I ran home to change my clothes, and off I went. I have been working on an upper body routine to build more strength since my shoulder issue is still a recurring battle. I also have had to transition to the treadmill since the weather is getting chillier and it gets dark earlier. I am trying to start to build  up my running since one of my goals this year is to hopefully do a mud run.

After a quick dinner which was a salad and leftovers I debated my next move. I had quite a few things to do, and the Vice President's debate was on TV. However, I had been craving Banana Chocolate Chip Cookies for quite a while, and coincidentally I had some bananas that were on the verge of ruin. So, yes, I decided it was a night to bake. These are one of Bethenny Frankel's famous recipes from her company Bethenny Bakes. She still features her popular recipes on her website so you can see the original recipe here: http://www.bethenny.com/2010/10/26/banana-oatmeal-chocolate-chip-cookies/

These were a hit with many celebrities including Susan Sarandon. Of course I could not let this post go without a reference to Thelma and Louise which is my favorite Sarandon movie of all time.

These are delicious and one of my favorite cookie recipes. I prefer them frozen - so good!

Ingredients
1 1/2 cups oat flour
3/4 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup raw sugar
1/3 cup chocolate chips
1 teaspoon canola oil
1/3 cup soy milk (You can use skim or any other milk alternative too)
1/2 cup banana puree (1 medium-size banana)
1 teaspoon vanilla extract

Preparation
Preheat oven to 375 degrees.
Combine all the dry ingredients in a bowl.
Combine all the wet ingredients in a separate bowl. Mix the dry and wet ingredients together, until well combined.
Use a medium-size ice cream scoop or a large spoon to scoop batter onto a cookie sheet covered with wax paper.
Bake for 12 minutes, rotating the pan halfway through cooking, or bake until the edges of the cookies are light brown.

Just Pizza

"What the hell do you think Leona really puts in that pizza?"... Jojo, Mystic Pizza

Aah pizza. I love pizza, I really do. Although I do not think anyone loves pizza as much as my mother. I live next door to a very good pizza shop that has been around for years, and I think it's quite convenient that she visits me a lot more than she did when I lived in my old apartment. I secretly believe she is coming by so she can grab a slice.

Before I started working out and learning more about nutrition I had pizza at least a few times a week. It could be for lunch or dinner pretty much any day of the week. I still enjoy it occasionally, but we all have to admit it's not the best choice in terms of nutrition. To spell it out there excess oil and full fat cheese, and it's all sitting on a lot of white bread which contains tons of carbohydrates and no fiber. Popular protein choices are usually pepperoni or meatballs. Hmm...can't say either one has ever been on a super food list of any kind.

I often make my own pizza when I crave it. I am getting to enjoy what I like, but also do not feel guilty having it. In fact, when you are in control and choosing the ingredients you can be totally satisfied, without feeling any guilt.

Below is a sample pizza recipe but you can honestly use any vegetable combination you like or happen to have in the fridge. I have experimented with different types of pizza crust and I really like using Flat Out Flatbread http://www.flatoutbread.com/

I sometimes like to add black olives or artichoke hearts. Grilled chicken or chicken sausage are my usual choices for protein, but you can also focus on vegetables and make it vegetarian. Once you put the pizza together, it only takes about 15-20 minutes to cook in the oven. I set mine to 400 degrees, but you may have to vary it depending on how hot your oven gets.

Grilled Chicken Mushroom & Pepper Pizza
1 Flat Out Bread (if I'm feeling fancy, I will dust the crust with a little olive oil for flavor)
1/2 Cup Pizza Sauce (look for a variety low in sugar)
3 Ounces Grilled Chicken
1 Cup Combination of Red Peppers, Yellow Peppers and Mushrooms
1/2 Cup Part Skim Mozzarella Cheese
Pinch of Oregano, Basil plus Salt and Pepper to taste

Just Simple Tuna Fish Salad

"How many people in this world would like lettuce and tomato, without something else, like tuna?"...Mom, Sleepless in Seattle

Tuna fish is a truly nutrient-dense food. It's an excellent source of protein as well as a variety of other nutrients, most importantly omega-3 essential fatty acids. This is a super food that you can enjoy a few times a week. I experimented the other week with eating it cooked, but most often I make a simple tuna fish salad that I would have on a wrap, salad or a collard green wrap.

I am trying to be better about making my lunches at night for work the next day. I always bring my lunch to work since it's healthier and saves money. Here's an interesting fact that I read in this month's Fitness magazine:

Brown Bag Benefit: Want to lose weight? Get packing - your lunch, that is. Women who went out for lunch once a week or more lost an average of five fewer pounds over the course a a year than those who ate out less frequently.

I am trying to be better about packing my lunches at night. It's tough because you've dealt with dinner and cleaned up, and then already have to think about another meal? But it's much better than being rushed in the morning. I am guilty of often leaving my kitchen on the messy side, and regret it when I come up at the end of the day. So I decided to put together some tuna after dinner tonight. Since I was away for the weekend I did not really get to do my usual food prep for the week on Sunday.

Simple Tuna Fish Salad
5 oz can of Tuna (always get tuna packed in water and look for wild caught/dolphin safe)
2 TBS Light Mayonnaise or Vegan Substitute (if you prefer)
1 TBS Mustard
1 TBS Coconut Milk (Unsweetened of course)
1 Celery Stalk, finely chopped
2-3 TBS Purple Onion, finely chopped

Mix all together and enjoy. Add salt and pepper to taste. Makes 2 servings.

Just Betheny Frankels Turkey Chili

"We love food"...Whole Foods

I got back tonight from Austin, TX where I was visiting my boyfriend for the weekend. Of course when I got home I was hungry from traveling all day, and most of the veggies and fruit I had in my fridge had gone bad. How does that happen to fast? So I decided to make a quick try to Whole Foods to stock up on some essentials.

I always wander so slowly through that store that I hardly think it was a "quick" trip of any kind. My Whole Foods in downtown Madison, New Jersey is nice, but the Whole Foods in downtown Austin is nothing short of mythical. My boyfriend describes it as an Epcot Center of food. It's the flagship store and it definitely showcases their motto "We love food." There is so much care put into the menu choices, displays, and everything is freshly made that day.


I needed to cook up a quick dinner and I decided to try Betheny Frankel's Turkey Chili. I am a big fan of Betheny's recipes and have both of her books. I also often look at her website for other suggestions http://www.bethenny.com/

The turkey chili was very easy to make and quite good. I tend to like my chili a little spicier so I topped mine with a little nonfat Greek yogurt as well as extra chili powder, cumin, and ground pepper. Very good! The below recipe made two servings and took only about 20 minutes to put together.

Bethenny Frankel Chili

Ingredients
1/2 medium onion, chopped (I used purple onion)
Nonstick cooking spray
1 teaspoon chili powder
1 teaspoon cumin
Salt and pepper, to taste
2 cloves garlic, minced (I always buy minced garlic - it makes life a lot easier!)
1/4 each red and yellow bell pepper (or half a bell pepper of any color), chopped
1 small can of pureed tomatoes or tomato sauce (about 8 ounces)
1/2 cup zucchini, chopped
1/4 pound ground turkey breast (Always buy check the fat or there is no benefit to choosing turkey over beef)
1/4 cup canned red pinto beans, drained and rinsed

Cooking Directions
Over medium-high heat, saute the onion in a nonstick skillet coated in cooking spray until soft. Add the chili powder, cumin, salt, and pepper.
Stir in the garlic and bell peppers, and cook until the peppers are soft and the garlic is golden but not burned.
Stir in the tomato sauce and the zucchini.
When all the vegetables are soft, add the turkey breast and beans.
Let the chili simmer for at least 10 or 15 minutes. The longer you simmer, the better the flavor. Serve.

Just Protein Pancakes

"I feel like I've never done this before"...Annie, Overboard

I was on Facebook one day last winter when one of the pages I follow shared a page for Protein Pancakes. Alas, as someone who typically tries to eat a healthy diet pancakes were not something I had regularly. So I was excited about the idea of pancakes that were in fact good for me to eat, and not the starchy substance that all health magazines and sites encourage you to avoid. This was new territory!

So of course I picked up the few ingredients I needed to make these magical pancakes, and whipped them for breakfast the next morning. This is actually how I discovered Tone It Up! -  http://www.toneitup.com/ which is a great online company that offers a lot of excellent information and tips as well as workouts and a nutritional plan.

This recipe has as much protein as an omelette and keeps you full all morning. I like a good omelette,  but I seriously can't eat eggs every morning. You can really vary the ingredients to suit your style. Or make easy substitutions depending on what you have on hand. For example, you could use some apple sauce if you do not have a banana on hand or vary the fruit. I have these a few mornings a week so I like to get creative! You could also have them as a snack. Here is the original recipe below:

Ingredients:
1/4 cup egg whites
1 scoop vanilla protein powder (organic brown rice protein or whey)- visit your local nutrition store or wholefoods!
2 tbs vanilla almond milk or skim
1 tsp cinnamon
1 tbs ground flaxseed
After above ingredients are mixed together add 1/2 banana (mashed)- mash first, then add!!
Add a handful of fresh or frozen blueberries

Pour into a pan that has been sprayed with olive oil cooking spray ~ heat on medium. Cook one side until you see the little bubbles.. just like cooking any pancake! Flip over (careful!) and cook on the other size until the middle is done (peek inside with a fork). Top with two sliced strawberries and optional powdered stevia. ENJOY your protein pancakes :)

Just Curry Tuna Cakes

"Be bold and mighty forces will come to your aid."... Mom, Almost Famous

This recipe caught my eye a few weeks ago on one of the blogs I follow -  http://carrotsncake.com/ . I really admire Tina who is the woman who started Carrots N Cake as she was one of the first big healthy living blogs. She even got a book published of her recipes which really shows you how powerful this medium has become. Tina is also one of the "founders" of the Healthy Living Summit which is an event that I hope to attend next year. It's great to see an example of someone who followed their bliss and through time and dedication turned their passion into their profession.

Here was the recipe:

Curry Tuna Cakes
Ingredients:
1 can of tuna, drained
1 egg
1/2 tbsp coconut flour
1/2 tsp curry
1 tsp minced garlic
Chopped scallions
Salt + pepper to taste
Coconut or olive oil for the pan

Directions:
Combine all ingredients (except oil) in a bowl; blend well.
Divide tuna mixture in half and then form into two cakes.
Heat pan on medium-low heat and coat with oil.
Add tuna cakes to pan and slowly cook on each side until lightly browned.
Remove from pan and serve immediately.

Makes 2 cakes

I was sort of intrigued as to how canned tuna would be cooked. With all of the spices it was actually quite delicious. Sadly my cakes did not hold their shape quite as well as Tina's. I think people are a little too concerned sometimes with how foods look. When you are cooking alternatively you have to accept that it might not turn out as perfectly as you would like. With some avocado slices and roasted asparagus on the side it honestly did not matter. I recommend checking out the blog and this recipe.

Just Pasta

"Snap Out of It!"....Moonstruck, Loretta Castorini

Moonstruck is the ultimate movie that inspires Italian-style cooking for me. Probably for a lot of other people too since there are very few people who don't like Italian food! I was driving home from the gym last night and was thinking about what to have for dinner. For some reason, I was just craving marinara sauce. Maybe the tang of the tomato? I was not sure really. I thought about how I could satisfy this craving while still making a healthy meal..  

I think it's really vital to find ways to make your favorite foods while still finding short cuts to make them better for you. It's no fun to deprive yourself of the things you really want to eat. A great way to do this is to learn to cook for yourself if you don't already. Then you can substitute where you need to in recipes or modify meals you have in restaurants. Isn't that easier then pledging you'll start you diet tomorrow? Maybe it's time to snap out of the cycle.

My simple recipe combined a healthy complex carbohydrate, protein, greens and some healthy fats. Plus, it was very easy!

Chicken Sausage Arugula Pasta

1/2 Cup Quinoa Pasta (you could also use whole wheat if you prefer)

1 Cup Arugula

1 Chicken Sausage (you can pick these up at Trader Joe’s or Stop and Shop)

1/2 Cup Marinara Sauce

½ tsp Olive Oil

2 tsp Parmesan Cheese (I always prefer fresh)

Add Ground Pepper and/or Red Pepper Flakes

While I boiled the water for the pasta, I cooked the chicken sausage in pan with a cooking spray. When both were done, I combined all of the ingredients in a bowl the marinara sauce which I had heated separately. I topped it all with the Parmesan cheese, pepper, and red pepper flakes.

Just Sweet & Sour Fiesta Salad

"Why not? Life is short. Life is dull. Life is full of pain. And this is a chance for something special." Juan Antonio, Vicky Cristina Barcelona

I believe that eating and food should be a special experience. It's important to eat foods that we love and that love us back in terms of the nutrition they provide. I totally  heart this salad that I came up with over the summer. I just put it together one day just using miscellaneous items I had in my fridge. Honestly sometimes experiments results in the best meals! It's also another reason I like prepping food over the weekends because you can just grab different items and put them together. Even if you are cooking just for yourself it should be a ritual that you savor and enjoy. Hence, don't eat a bowl of cereal and a cookie standing at your kitchen counter because you can't be bothered. Whenever I have been lazy and done this I just end up eating odd snacks throughout the night, and I'm never really satisfied.

I came home from yoga class the other night and this was exactly what I wanted.
I was impressed I even made it to class since we were experiencing horrible rain storms and it's always a production for me to venture out in the rain. Aren't some nights just tougher than others?

Sweet and Sour Fiesta Salad

Salad
3 cups of greens (I prefer arugula but you could used mixed greens, spinach or kale)
1/2 cup cooked sweet potato (I toss the skin)
2 tablespoons chopped red onion (I always prefer the taste of red onion since I think it's sweeter and I also learned recently that white onions are surprisingly high in sugar...who knew?)
3 tablespoons corn (I defrosted some frozen corn I had on hand in the microwave)
1/4 of an avocado chopped
3 tablespoons black beans
3 tablespoons diced red pepper
3 ounces grilled chicken or protein of your choice (you could also use a white fish like cod or tilapia and tofu is great as a vegetarian option)

Dressing
2 tablespoons nonfat plain Greek yogurt
1 tablespoon chipotle or flavored mayonnaise
1 tablespoon apple cider vinegar

Extra lime and salt/pepper to taste

It's so tasty and very filling! This serving is for one person so you could just double up on ingredients to make it for more people.

If you are feeling festive you could add a Skinny Girl Margarita to round out the meal. Who doesn't love Bethenny Frankel and her cocktails?

Just Curried Pumpkin Soup

“The day there is a meteorite heading toward the earth and we have 30 days to live I am going to spend it eating butter. Here’s my final word on the subject…you can never have too much butter.” Julie, Julie & Julia

Well, I cannot really imagine being this in love with butter since we all know how bad it is for you! However, I can relate to getting excited and feeling comforted by the idea of certain foods. Soup is always a particular favorite of mine, and I have even been known to eat it over the summer…in the air conditioning of course. I also am a big fan of anything pumpkin flavored.  I am already planning to try some pumpkin pancakes for breakfast this week! I love this soup as it’s an old favorite, and I’ve modified it over the years to make it even healthier. As the weather started to turn a little crisp this past weekend, it seemed just like the right thing to make. I also wanted to participate in Tone It Up’s Fall Recipe Swap so I am sharing the recipe on their community site as well.

Curried Pumpkin Soup

Ingredients

1 head of broccoli

1/2 pound of mushrooms

1-2 shallots (depending on size)

2 tablespoons butter substitute (I like Smart Balance but any brand will work)

1 can of pureed pumpkin

1 can of coconut milk (I used Taste of Thai)

4 cups of vegetable or chicken broth (I used Pacific Organic Vegetable Broth)

2 tablespoons coconut flour

1 teaspoon curry powder

1 teaspoon salt

½ teaspoon ground pepper

Preparation

Cook the shallots and mushrooms in a saucepan in the butter substitute until soft. Add the pumpkin, coconut milk, broth and coconut flour.

In the meantime, steam the broccoli for a few minutes before adding to the soup mixture. Add broccoli to soup and add curry powder, salt and pepper.

Cover and simmer on medium heat for 20 minutes. Serve topped with nonfat plain Greek yogurt and chives.

Just Squash & Zucchini

“I’m on this new diet, I don’t eat anything and when I feel like I am going to faint I have a cube of cheese.” Emily, The Devil Wears Prada

Hmm…well, I could seriously never survive on a diet that only involved an occasional piece of cheese. However, like everyone else I feel like coming up with meals that are tasty, healthy and quick is a challenge. What’s for dinner is surely the universal question that plagues all of us. It can feel overwhelming coming home during the week and trying to come up with a recipe. You’re tired and even if you enjoy cooking it hardly feels like the time to bust out the pots and pans and get creative. A little planning has helped me to overcome this issue. I am big on lists and as soon as I run out of something I add it for the next time I am at the store. I do my food planning on the weekends which usually involves my food shopping for the week prepping some items so they can just be reheated for dinners. Sometimes it’s as simple as making quinoa and grilled chicken ahead of time. If I make any recipes during the week I like to keep it super simple.

I came across this recipe for roasted vegetables on one of the blogs I follow http://www.eatingbirdfood.com/ Ironically the name of the post was Meals in Minutes…that’s what I like to hear! The blog writer, Brittany Mullins, suggested adding these veggies to a mix of quinoa and grilled shrimp which is exactly what I did. My oven is pretty hot so I took the veggies out after 20 minutes. It was light, easy and perfect for a week night.

Roasted Summer Squash and Zucchini

Ingredients

• 1 1/2 pounds zucchini and yellow summer squash (about 3 pieces), chopped in to bite-size cubes about 1/2 inch big

• 1/2 cup chopped red onion

• 1 Tablespoon coconut oil, at a liquid state

• 2 teaspoons minced garlic

• sea salt and pepper to taste

Preparation

1. Preheat oven to 450°.

2. Place zucchini, squash, onion and garlic in a large bowl, drizzle with coconut oil and stir until all the veggies are coated. Sprinkle on salt and pepper and stir.

3. Spread mixture out on a large rimmed baking sheet or baking stone and roast for 30 minutes, stirring once around the 15 minute mark.

Just Measure It Up

"I should have checked the milligrams…live and learn. " Cynthia, Working Girl

When my boyfriend left he took his food scale. I defy any other girl to echo that statement. I am really sure I am alone on this one. I used to think that food scales were for high end chefs or crazy dieters who worried about the trace calories in sugar free gum. I grew up with a mom who doesn’t even measure for recipes! However, I have to come to change my opinion on this matter. Simply, you cannot manage what you can’t measure. I am not saying I measure everything, and I don’t whip one out in a restaurant or anything. Although in a hilarious story, Tim Ferris author of The Four Hour Body did just that as an experiment to see what his date would say. Years ago, I would have left the restaurant…but now I might ask if I could use it too.

It helps me to know what I’m eating because quite honestly some of those rough guidelines do not work. A serving of chicken is about the size of a fist? This visual is not very helpful to me at all. Plus, I used to just throw things together, and end up with way too much food since I just couldn’t tell what was what. This is wasteful and not good for a single woman living alone unless she wants to eat the same meal multiple times during a week. I don’t recommend this either – we all need variety and balance. A food scale is simply a way to make sure you are getting the right amount of food you need. 

So I did have to replace mine when my boyfriend moved, but the good news is that they are pretty reasonably priced at Bed, Bath and Beyond.

Just Apple Pie

"Could solve all of the problems of the world that pie"….Joe, Waitress

Fall is in the air and while I do hate the departure of long sunny days there are a few things I welcome about the change in season. There’s a cool crisp in the air, football, pumpkins, and apples to look forward to among other things! Well, my mom and I were excited…perhaps a little too excited to jump into apple picking season when we realized it might be a little early for the best the local farms would have to offer. So instead, we ended up taking a field trip to Trader Joe’s instead to pick up some apples and the ingredients for Tone It Up’s Dutch Apple Pie Recipe. For those of you not familiar, Karena and Katrina are trainers who started their own company looking to help women improve their lives through health, fitness and making positive lifestyle choices. Hmm…very similar to the very reasons I recently started my blog. You can check them out at toneitup.com

This recipe intrigued me because it basically substituted organic protein power for flour which I did not realize you could do in baking. I had experimented making muffins previously, but the end result was a little lackluster. So I was curious how this would be since I was switching in the protein powder and decreasing the sugar significantly with swapping in some stevia. However, being in an adventurous frame of mind, and of course wanting to find a guilt free resolution for my craving for apple desserts, I decided to give this a whirl.

Here is the recipe:

5 medium Granny Smith apples, peeled and sliced (I actually used 7)

¼ cup sugar (half stevia/half organic sugar) (I used half Stevia in the Raw and half Organic Maple Sugar)

¼ cup organic light brown sugar

2 teaspoons cinnamon

1 teaspoon nutmeg

3 packets or scoops of Perfect Fit Protein (click here if you want to purchase perfectfitprotein.com)

1 tablespoon fresh lemon juice (I probably used closer to 2 tablespoons so you can modify it to your taste preferences)

3 tbsp natural applesauce

Crust:

The recipe calls for a  pre-made whole wheat crust which would have been simpler, but Trader Joe’s did not have any…so, I googled a recipe on how to make crust and it was very simple. All you do is combine whole wheat flour and butter and you are ready to go. Hopefully you have a rolling pin on hand…which we did not. J

 

Topping:
I did not use the recipe for the topping as I had a lot of crust left over so I chose to make a lattice instead. If you are interested, here is the recipe suggested for topping:

4 scoops or packets Perfect Fit Protein

 ¼ cup sugar (half stevia/half organic sugar)

¼ cup light brown sugar (firmly packed)

1/3 cup vegan butter substitute

Instructions:

Preheat oven to 375 F

Combine the apples, sugar, cinnamon, nutmeg, protein power, lemon juice and applesauce in a bowl. Mix well to coat the fruit.

Fill pie plate with the apple mixture.

Sprinkle topping mixture evening over the apples in the crust.

Bake for 50-60 minutes, until the top is golden brown and filling is boiling.

The end result was delicious. I really loved the pie and did not taste any of the substitutions in the recipe. You could serve with a little vanilla frozen yogurt or whipped topping. I happen to be a big fan of Trader Joe’s House Whip. Yum!

Just Greek To Me

“Nice Greek girls are supposed to do three things in life: marry Greek boys, make Greek babies, and feed everyone…until they day we die." Toula, My Big Fat Greek Wedding

It’s no secret that Greek Yogurt has upset the dairy industry. When is the last time you saw someone eat a regular yogurt? It just doesn’t happen anymore. I love Greek yogurt as it is a more perfect version of yogurt in my mind. It is so much more creamy and delicious. I used to always find regular yogurt a little too runny if you over-mixed it, and of course you had to if you it had fruit on the bottom. Everyone from magazines to advertising is telling us that Greek yogurt is so much better for us and provides a lot more protein. This is true, however, it also provides a lot of sugar which our bodies don’t really need. The sugar also drives up the calories and carbohydrates and what was once a healthy snack is getting a little closer to dessert territory. Lately I have been experimenting with ways to turn plain Greek yogurt into a more appealing snack because without a little something it almost tastes like eating a tub of sour cream. The nice thing about it being plain is that it’s a blank canvas you can change. Here are some new combinations I really like that are worth checking out:

Apple and Cinnamon – This is my personal favorite Chobani flavor that I have closely replicated. Finely chop a half of an apple without skin and add cinnamon and Stevia to taste – it’s really good! For anyone who has not tried Stevia check out Stevia in the Raw. It’s natural and has no calories! I got my mother to give up sugar in her coffee when she tried it. And she was up to 4 teaspoons a cup - at least that’s what she confessed to.

Lemon or Lime – Use the juice of a lemon or lime and re-create either of those flavors and add some stevia to taste. It’s very close to the real thing! Haven’t you wondered why Key Lime Flavor yogurt is just too good?

Honey or Maple Syrup – Honestly a little goes a long way and even though it’s still sugar, it’s a better alternative. I usually only need a teaspoon or so to add enough sweetness.

Nuts or Nut Butter – I actually love adding almond or sunflower butter to plain yogurt. It adds a delicious flavor and changes the consistency so that’s it’s thicker. If that’s not your thing, then some chopped almonds or walnuts are good for crunch.

Flavored Whey Protein Powder – I am working on perfecting this one, but my boyfriend swears by it. It makes me very full so it’s almost more like a meal than a snack.

Fruit – Berries, mango, kiwi, you name it. They all are great with plain yogurt. Here’s a good place to try different combinations and get creative.

Flavored Extracts – It recently dawned on me that I could use vanilla extract to replicate a vanilla flavored yogurt and it was quite tasty. I’m going to try almond extract next and see what I can whip up.

Whole Grain Cereal – I like to add Barbara’s Puffins http://www.barbarasbakery.com/or BearNaked Fit Granola http://www.bearnaked.com/ in place of nuts sometimes. If I’m running late for work or not hungry in the morning I will mix up greek yogurt, cereal and fruit to eat later in the morning. 

Just Breakfast Cookie-Bars

“My love for art and for cooking spring from the same source. Both interests are lifelong, and at times they have readily intertwined.” Mollie Katzen, Still Life with Menu

Long before anyone had heard of Lara or her bars, my mom was whipping up Breakfast Cookie-Bars. Don’t let the word “cookie” fool you. These are very healthy granola bars and can be modified in numerous ways to fit your tastes. The recipe is from Still Life with Menu which was written by Molly Katzen, who was named by Health Magazine as one of the "The Five Women Who Changed The Way We Eat" and the brainchild of Moosewood. The Moosewood Restaurant http://www.moosewoodcooks.com/ is a famous natural foods restaurant in Ithaca, New York. I haven’t been there yet, but it’s definitely a place I’d like to check out. These bars are delicious when crumbled and put in a Greek yogurt, with a little bit of nut butter or by themselves. They are low sugar, low fat and have no preservatives. Be careful when buying granola bars in the stores and read the labels to check the nutritional information.  I like to modify this original recipe with almond or coconut flour and coconut oil. If I add sweetener, I typically use honey or maple syrup in place of the brown sugar. Nothing against Larabars of course…I love these natural bars and they are perfect when you are on the go. http://www.larabar.com/

Below is the original recipe. I like to use almond or coconut flour. I also use coconut oil for my vegetable oil and omit or use a little bit of honey or maple syrup as my sweetener.

2 cups rolled oats

1 ½ cups whole wheat flour

1 cup apple juice

¼ cup wheat germ and/or ¼ cup millet flakes (optional)

1 cup (packed) dried currants or other dried fruit, finely chopped

¾ teaspoon cinnamon, plus extra for the top

6 tablespoons (maybe increased, decreased or even omitted)

½ teaspoon salt

½ cup vegetable oil

¼ sesame seeds and/or ½ cup minced cashews (optional)

Preheat oven to 375 degrees. Grease a 9x13 inch baking pan.

Combine all ingredients in a bowl and mix well.

Transfer the mixture to the prepared pan and distribute as evenly as possible, patting the batter into place with your hands. Sprinkle the top with a little extra cinnamon.

Bake for 30 minutes. Cut into large squares while still hot, but don’t try to remove them from the pan until they are completely cool or they will seriously crumble.

Just Eat Well on the Road

“All travel has its hardships”…Madame Olenska, The Age of Innocence

There is pretty much nothing that challenges you as much to be your best self as a road trip. Scott, my boyfriend, is enrolled at the University of Texas at Austin and just started classes this week. He will be working towards earning his masters in Exercise Kinesiology. It’s sad that we are not together right now, but the program is one of the best if not the best in the country….so you do what you have to do. We are trying to see if we can make the long distance thing work which I know will be tough for both of us. But awesome girlfriend that I am I had agreed to take the drive down to the Longhorn state to help get him settled.

Here are some tips to hopefully help you the next time you embark on a road trip:

Pack Your Own Food - This is a principal in our day to day lives so a road trip situation was not any different. Be mindful of what will last and not spoil too easily. Get a cooler or two and fill it will ice packs and bags of ice. The car gets hot! When you check into your hotel/motel call the front desk and request a mini-fridge if there isn't one in your room. Here are some different ideas:

Sandwiches – We took turkey breast slices and provolone cheese on Ezekiel bread and added some arugula with low fat mayo and mustard. You could try other veggies but ditch the tomato – too wet.

Salads – We packed various veggies with greens, sundried tomato, grilled chicken and a little goat cheese for flavor. If you wait to add salad dressing later the salads lasts much longer. We took along MCT oil, mustard and apple cider vinegar to make our own.

Snacks – I am a big fan of Blue Diamond Crackers so I brought a box of those. We stocked up on healthy granola and protein bars as well as nuts. Some of our favorite bars are Cliff, Luna and Kind bars. I also threw in Greek yogurts, low fat string cheese, fruit and pre-cut veggies.

Drinks – Stay hydrated with water, iced decaf coffee, Zevia which is a naturally sweetened soda and Honest Tea Kids. This is a recent discovery of mine that makes me feel like a kid again! They’re juice boxes!

It’s also important to try exercise and stretch as much possible. Here is where you need to get creative since you can’t depend on a gym. It's time to get back to the basics with some easy moves. Come back tomorrow for the routine we used on the road!