Recipes
Shanas’ Favorite Holiday Recipes!
I am including some of my favorite Thanksgiving and Holiday Recipes! Keep in mind that these are not all “healthy” recipes, but that baking at home versus buying at the store ensures the best quality of ingredients. As we approach the Holiday’s sweet treats will start popping up all over the place. Being prepared can help you from over indulging, going on a two month long sugar binge or gaining the dreaded Holiday weight.
A few tips to enjoying the holidays and feeling good about your choices:
1. Fill up on the good stuff first! – this will fill you up and you will eat less of the not so good.
2. Choose your favorite treat, instead of all of the treats. – Take the time to enjoy what you like (focus on your food so you get the most out of it).
3. Give your body time to digest before going back for more.
4. Ask your self, “Am I actually hungry?”
5. Add in some extra exercise – take the family along! (even just a short walk can help).
February Recipes- Spice It UP!
When you get in a rut with the things that used to be fun, “Spice it Up!” If you made resolutions to make a change in 2012 but are all ready feeling burnt out on it, what do you do? Spice it up- make a change; do something different! The truth is that it is HARD to make changes; they don’t come easily or naturally, and it is easy to fall back into old habits. This is true in all of our relationships; with people, with food, and with our workouts (or bodies). So in honor of the month of LOVE, we are going to spice up our lives those three areas.
Love is not just about having a special someone in your life; so, grab a good friend, your significant other or invite a new friend to do something DIFFERENT! When we change our surroundings, we change our mood, our perspective, and gain a renewed sense of being. This allows us to put that energy towards something beneficial, like a good hard workout! Here are some ideas for challenging your workout (with EverFIT and without). Each class your attend in February I would encourage you to workout with an increased effort. We can get used to our limits and then assume we need to stay there. SO…hold a wall sit a little longer, run a little faster, do all your push ups on your toes, do jumping jacks while you wait for instructions or ask your instructors for an advanced level! Here is my fitness challenge for outside of class:
1. Do something active other than EverFIT!
2. Workout with a friend, husband, boyfriend, or neighbor!
3. Healthy competition! Race to the light post, walking lunges until one of you can’t go any more, pushups until you can’t lift your body off the floor, etc.
If you have made a commitment to make changes in your eating habits, you might need a little encouragement to keep it up! If you haven’t made any changes, DO IT! There are so many tasty foods and recipes that we can miss out on by eating the same foods over and over again. Cooking can be fun again as you spice it up and get creative in the kitchen. Cooking also keeps you in touch with your food so you not only know what your eating, but can feel good eating it too! What better way to stay excited about being healthy than having some new tasty foods to try! Recipes below. Also check out http://www.doctoroz.com/videos/dr-ozs-99-diet-foods to see a comprehensive shopping list from Dr. Oz! This can be helpful if you have no idea where to start or what to be eating!
Plus, what is going on in the community? Check out some of these events and get out of the house!
*City events calendar
http://www.abilenevisitors.com/calendar/index.php
*Paramount
http://paramount-abilene.org/events
*Natural Grocers
FREE Seminar to discuss Cravings, Weight Gain, and the Blood Sugar Roller Coaster
Wed. Feb 15th 10:30pm-11:30pm or Feb 16th 6:00pm-7:00pm
FREE Seminar - “So, what should I eat” with store tour for weight loss and blood sugar stability
Sat. Feb 18th 2:00pm
*Abilene Community Theater
https://www.ticketturtle.com/index.php?calendar=acttx&month=2~2012
*Abilene Recreation
http://www.abilenetx.com/recreation/index.htm#events
FOOD and Recipes
FRENCH Toast Sticks (Eating Clean Online)
6 egg whites
1 cup skim milk
1/4 tsp. cinnamon
1/4 tsp. nutmeg
1 Tbsp. olive oil
6 slices whole wheat French bread, cut into 4 (4 inch, 1/2 in. thick) slices
3 Tbsp. maple syrup
Instructions:
In a shallow bowl, combine egg whites, milk, cinnamon, and nutmeg. Heat oil in a large nonstick skillet or griddle over medium heat. Dip both sides of bread evenly in egg mixture.
Cooking in batches, place bread pieces in a single layer in skillet and cook for 3 - 5 minutes on each side until lightly browned. Serve with syrup. Makes 6 servings.
CHICKEN Chop Salad (Eating Clean Online)
2 cups frozen kernel corn
1 medium poblano pepper, seeded and diced
1 large sweet potato, peeled and cubed
1 Tbsp. olive oil
1/2 lb. boneless chicken breast, chopped
1 tsp. cumin
1 (15 oz.) can black beans, drained and rinsed
1/2 cup low fat sour cream
1/2 cup low fat buttermilk
1/2 tsp. chile powder
1 bunch green onions, thinly sliced, white and green parts separated
4 romaine hearts, halved and chopped
1/2 cup grated low fat cheddar cheese
Preparation:
Preheat oven to 450 degrees. In a medium bowl, toss corn, poblano and potato with oil. Spread mixture onto a 9 x 13 inch baking pan and roast for 30 minutes, tossing with a spatula every 10 minutes, until corn and poblano begin to char and potato softens.
Meanwhile, heat a large saute pan on high. Add chicken and cook for 10 minutes, stirring often until browned. Add 1/4 cup water to pan and scrape browned bits from the bottom. Add cumin and beans and stir to combine. Cover, reduce heat to low, and keep warm until ready to serve.
Prepare dressing: In a small bowl, whisk sour cream, buttermilk, chile powder, and white parts of green onions. Cover and refrigerate until ready to use.
Remove vegetables from oven and let cool slightly. Divide romaine among 4 serving plates and top each with chicken mixture and vegetables, dividing evenly. Sprinkle with remaining green parts of green onions and cheese and top with dressing, dividing evenly. Makes 4 servings.
SPICY Garlic Salmon (All Recipes)
2 cloves garlic, crushed
1 dried red chile pepper
1 tablespoon olive oil
1 teaspoon whole grain mustard
2 tablespoons fresh lime juice
sea salt to taste
freshly ground black pepper
2 (6 ounce) fillets salmon
Directions
Preheat oven to 400 degrees F (200 degrees C). Line a medium baking dish with aluminum foil. Lightly grease foil.
With a mortar and pestle, grind together the garlic, chile pepper, and olive oil. Mix into a thick paste with the mustard, lime juice, salt, and pepper. Place the salmon fillets in the prepared baking dish, and coat with the paste mixture.
Bake salmon 12 to 15 minutes in the preheated oven, or until fish is easily flaked with a fork.
CHOCOLATE Chili Cake (adapted from Rachel Ray)
Ingredients:
1 cup brewed espresso or coffee
1/2 cup packed dark brown sugar
1/3 Cup Stevia
3 cinnamon sticks
1 sticks unsalted butter, cut into cubes
1/2 Cup Smart Balance (Omega 3 light)
1/2 Cup apple sauce
1 teaspoon cayenne pepper
12 ounces semisweet chocolate
4 ounces unsweetened chocolate
8 large eggs, beaten
Fresh berries, for serving
Directions:
Position a rack in the lower third of the oven and preheat to 375°.
In a medium saucepan, combine the espresso, brown sugar, and cinnamon sticks and simmer over low heat until fragrant, about 20 minutes. Discard the cinnamon sticks. Add the butters/apple sauce and cayenne and stir until the butter is melted. Pour into a large bowl and set aside.
Coarsely chop the semisweet and unsweetened chocolate and whisk into the coffee mixture until melted; whisk in the eggs. Scrape the batter into the prepared pan. Bake until a toothpick inserted in the center comes out dry, 50 minutes to 1 hour.
Carefully remove the pan and set on a rack to cool slightly, then refrigerate for at least 8 hours. Run a wet knife around the edge of the cake, then remove. Place a platter over the cake and invert. Remove the bottom of the pan and discard the parchment. Slice the cake and serve with the berries.
January Updates
NEW YEARS’ Resolution!
Many of us take the start of the new year as chance to make some much needed change. Maybe you have never made new years’ resolutions, or maybe you have but have given up on them by Jan 5th! I am not going to give you any specific goal or challenge for this year; rather I want to encourage you to make a goal for yourself, and get specific about how you will accomplish that goal. Make a list of the steps you will need to take to get there and take it one day at a time. If you don’t have a plan, you only make a difficult task more challenging. Don’t let it sneak up on you and hope that you will just wake up and be different. I am a big believer in making resolutions for your self all year long. We don’t need a specific date or time to start making changes. So for the whole year I CHALLENGE you to have numerous goals for yourself and as you complete one move on to another. IF you fail to stick with it, don’t GIVE up; just restart!! You CAN do this!
If your goal is to get healthier in the new year consider and EverFit Pantry Make Over! You will learn more about the foods you are eating and how to replace them with better, but still tasty, options! Plus new recipes and grocery list to help you get started on a whole new relationship with food!
January Recipes
Chicken Enchiladas
4 Cooked and Shredded Chicken Breasts
12-20 Whole Wheat Tortillas
1 Tbs Ground Cumin Powder
½ tsp Red Chili Powder
1 tsp Garlic Powder
1 tsp Smart Balance Light
1 box Pacific Natural Foods Organic Cream of Chicken or Celery Soup
1 Cup Low Fat Sour Cream
1 Can Green Chilies
2 Cups Low fat Cheese
1 Red Bell Pepper
Preheat oven to 350’ Chop red pepper into small pieces and cook over medium heat with small amount of smart balance. Place shredded chicken and red pepper in a bowl. Mix seasonings together and then sprinkle over chicken. Mix together until chicken is evenly covered. Place tortillas in an oven safe pan and fill with chicken and sprinkle with cheese. Place in the oven for 5 min to heat up. Meanwhile place soup, sour cream, and green chilies in a small sauce pan heat and stir until well mixed. Pour sauce over the top of each enchilada. Serve with a side of fat free refried beans. Try some fresh fruit for dessert.
Not so fried rice
3 Cups cooked rice (I use Jasmine)
3 Chicken Breasts
1 Cup Broccoli
1/2 Cup peas
1/4 -1/2 Cup Shredded Carrots
2-3 eggs scrambled
3 Tbl Sesame oil
2 Tbl Soy Sauce
1 tsp garlic powder
1 tsp onion powder
1/2 ginger
1/4 Cup orange teriyaki sauce (check ingredients)
Cook rice according to package directions. Cut chicken into small bites and cook in pan with 1 tbl of oil. Once chicken is almost cooked add in another Tbl of oil, vegetables, seasonings, and sauce. Once vegetables are cooked add in rice, soy sauce, egg and 1 Tbl of oil. Mix well, season to taste. Serve and enjoy!
Happy December!
This is a very special time of year, and I pray that each one of you is truly blessed with the spirit of giving! One of my favorite things this time of year is to indulge in baking all the treats I dream about throughout the year! One way I try to combat all the sugar and extra calories is by using some simple substitutes when baking. Try these and let me know how it turns out!
Substitute:
* Applesauce for Butter or Oil (if not in whole then try at least half)
* Avocado for Butter
* Stevia (all natural plant based no calorie sweetener) for all or part of sugar
- if recipe calls for 1 cup of sugar try 1/2 cup sugar and 1/4 cup Stevia
* Date Sugar for Sugar (this has just as many calories but has a low glycemic index and will not cause a spike in blood sugar)
* Agave nectar in place of sugar (this is a liquid similar to honey also a low glycemic index)
Also when baking, share some with friends and neighbors! When you have extras left at home you are more likely to over eat:).
During the month of December many of us are surrounded by good tasty food more often than at other times of the year. It is also a busy time of year, and it is easy to pick up food for a quick meal. A good way to stay on track is to be prepared and have meals planned ahead of time! Remember the food will taste better, be better for you, and you will burn more calories cooking! This month’s recipes are from www.eatingwell.com.
Parmesan Crusted Chicken Tenders
Ingredients
Canola or olive oil cooking spray
1/4 cup all-purpose flour
2 large eggs
1/2 cup finely shredded Parmesan cheese
1 cup coarse dry breadcrumbs, preferably whole-wheat
1 pound chicken tenders
1 tablespoon Italian seasoning
1 teaspoon garlic powder
1/4 teaspoon salt
1 cup marinara sauce, heated
Preparation
1. Preheat oven to 450°F. Place a large wire rack on a baking sheet and coat with cooking
spray.
2. Place flour in a shallow dish. Lightly beat eggs in another shallow dish. Combine
Parmesan and breadcrumbs in a third shallow dish. Toss tenders with Italian seasoning,
garlic powder and salt in a medium bowl. Coat each tender in flour, shaking off any
excess. Dip in egg and let any excess drip off. Then roll in the breadcrumb mixture. Place
the tenders on the prepared rack. Generously coat the top of each tender with cooking
spray.
3. Bake for 10 minutes. Turn each tender over and coat with cooking spray. Continue
baking until the outside is crisp and the tenders are cooked through, about 10 minutes
more. Serve the tenders with marinara sauce for dipping.
Try with a side of green beans and/or roasted sweet potatoes (sautéed with rosemary and
olive oil)
Turkey Burgers with Mango Chutney
Ingredients
1 16- to 20-inch-long baguette, preferably whole-grain
1 large red onion, cut into 1/4-inch-thick rounds, divided
1 pound 93%-lean ground turkey
4 tablespoons mango chutney, divided
1/4 teaspoon salt
2 cups shredded romaine lettuce
Preparation
1. Preheat grill to medium-high.
2. Cut baguette into 4 equal lengths. Split each piece horizontally and pull out about half of
the soft bread from each side.
3. Finely chop enough onion rounds to equal 1/3 cup. Combine the chopped onion with
turkey, 1 tablespoon chutney and salt in a medium bowl; gently mix with your hands until
well combined. Form into 4 burgers, about 1/2 inch thick and oval-shaped to match the
shape of the bread.
4. Oil the grill rack. Grill the remaining onion rounds until softened and
blackened in spots, 3 to 4 minutes per side. Grill the burgers until cooked through and an
instant-read thermometer inserted into the center registers 165°F, 4 to 5 minutes per side.
Grill the bread, cut-side down, until just beginning to char on the edges, about 2 minutes.
5. To assemble sandwiches, spread the remaining mango chutney on the bottom pieces of
baguette. Top with a turkey burger, grilled onion and lettuce. Cover with the remaining
bread.
Bacon Egg and Asparagus Pizza
Ingredients
1 pound prepared pizza dough, preferably whole-wheat
2 strips bacon
3/4 cup sliced shallots
1 pound asparagus, trimmed, cut into 2-inch pieces
4 large eggs
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 cup shredded extra-sharp Cheddar
Preparation
1. Preheat oven to 500°F. Coat a large rimmed baking sheet with cooking spray.
2. Roll out dough on a lightly floured surface to about the size of the baking sheet.
Transfer to the baking sheet. Bake until crisped on the bottom, about 8 minutes.
3. Meanwhile, cook bacon in a large nonstick skillet over medium heat until crisp. Drain
on a paper towel. Add shallots to the pan and cook, stirring often, until beginning to
brown, about 2 minutes. Add asparagus and cook, stirring, until beginning to soften, 2 to
3 minutes more.
4. Spread the vegetables over the crust and crumble bacon on top. Whisk eggs, salt and
pepper in a medium bowl until combined; slowly pour over the vegetables, trying not to
let any run off the crust. Sprinkle the pizza with cheese. Bake until the eggs are set and
the cheese is melted, 8 to 10 minutes.
Spicy Chicken Soup
2 quarts water
8 skinless, boneless chicken breast halves
1/2 teaspoon salt
1 teaspoon ground black pepper
1 teaspoon garlic powder
2 tablespoons dried parsley
1 tablespoon onion powder
5 cubes chicken bouillon
3 tablespoons olive oil
1 onion, chopped
3 cloves garlic, chopped
1 (16 ounce) jar chunky salsa
2 (14.5 ounce) cans peeled and diced tomatoes
1 (14.5 ounce) can whole peeled tomatoes
1 (10.75 ounce) can condensed tomato soup
1 1/2 tablespoons chili powder (or more if you like really really spicy)
1 (15 ounce) can whole kernel corn, drained
2 (16 ounce) cans chili beans, undrained
1 (8 ounce) container sour cream
In a large pot over medium heat, combine water, chicken, salt, pepper, garlic powder, parsley, onion powder, and bouillon cubes. Bring to a boil, then reduce heat and simmer 1 hour, or until chicken juices run clear. Remove chicken; reserve broth. Shred chicken.
In a large pot over medium heat, cook onion and garlic in olive oil until slightly browned. Stir in salsa, diced tomatoes, whole tomatoes, tomato soup, chili powder, corn, chili beans, sour cream, shredded chicken, and 5 cups broth. Simmer 30 minutes.
Never Fail Pie Crust
Sift together
4 Cups flour
1 tsp Baking powder
1 tsp Salt
1 TBL sugar
Add:
1 2/3 Cups of butter
Gradually add:
1 eggs
1/2 Cup water
1 tsp white vinegar
Mix with a fork (don’t over knead). Makes four pie crusts. Bake according to pie directions.
Thanksgiving Day Rolls
1 3/4 Cup of milk
1/2 Cup butter
1/2 Cup sugar
1 1/2 tsp of salt
2 eggs
1/4 Cup warm water
1 package or 2 tsp yeast
1 pinch of sugar
6 Cups flour
Heat milk on stove until just before it begins to boil, add to butter, sugar, and salt. LET COOL and then add eggs. While milk cools dissolve yeast and pinch of sugar in warm water and let it stand 5 min. Yeast should bubble.
Mix flour in one cup at a time; make sure it mixes well after each cup. Let dough rise in a warm dark place for 1 1/2 to 2 hours. Punch dough down and divide into four parts. Shape rolls (try three small balls in muffin pan or fill cake pan or pie pan with slightly larger balls) and let them rise again until almost doubled in size (15 min or more). Bake 425 for 10 min.