Elements of Fitness – A Mother's Memoir

Slow Cooker Thai Beef and Linguine

I wish Smell-O’vision existed… because if you walked into my house right now and smelled this Thai Beef cooking you’d probably pay me for this recipe!   I love my slow cooker.  I enjoy it so much I’ve considered buying 1 more!  I needed an extra one today because I also made Black Bean Soup at the same time as this recipe.   I will post that recipe next’ish.

Anyways, when someone talks about using their slow cooker or crock pot we usually think of pot roast, variations of chili or stews.  But this Thai Beef is to die for and its SO EASY!

Thai Beef and Linguine

thai beef slow cooker recipe1 large white onion
1-2lbs flank steak, fat trimmed
4 cloves garlic, minced
1/4 cup Stevia, (Truvia brand cooking/baking sugar alternative)
1/4 cup + 4 tsp low sodium soy sauce
the juice of 3 limes
2 TBL fresh ginger, finely chopped (reserving 1 tsp of juice)
1 TBL toasted sesame oil
1 pkg shitake mushroom linguine
1/4 cup rice wine vinegar
4 tsp thai sweet chili sauce
Optional — 1/4 cup cilantro
Optional — 1 head of butter lettucce (Romaine lettuce will work as well)
Optional — chopped peanuts

If your slow cooker is not non-stick, spray with cooking spray.  Slice onion into rings and lay flat in the cooker.  Pat meat dry and cut shallow horizontal slits against grain on the top.  Place meat on top of onions.

In a med size bowl, combine garlic, stevia, 1/4 cup of the soy sauce, 3 TBL of the lime juice, ginger and oil.  Season with freshly ground black pepper.  Pour sauce over steak to coat.

Cover.  Cook on low for 4 1/2 to 6 hours.  While meat is cooking, mix reserved ginger juice, vinegar, chili sauce and remaining soy sauce and lime juice in medium bowl.  Cover and refrigerate. 

Cook pasta according to package instructions. 

Toss pasta into bowl of ginger dressing.  Remove meat from cooker, cover in foil and let stand for 10 minutes.  Cut steak into 1/2″ thick slices.  Serve pasta over optional lettuce and then place meat on top.  Garnish with cilantro and peanuts, if so desired. 

 

Please try it and let me know what you and your family think.  I bet it will be asked for often once they taste it!

For more recipes, click here!

Follow me on Instagram:  @FitnessElements4Life

And of course I’m on Facebook.  Connect with me here!

November 12, 2014 Posted by | Being a Mom, Cooking, Diet and Exercise, Dinners Kids Devour, Eating Clean, Eating Low Carb, Exercise, Low Fat Recipes, My Low Carb Recipes, Nutrition, P90X Recipes | , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Slow Cooker Lemon Chicken

Want a delicious dinner that practically makes itself?   Wow your friends at your next party or bring this dish over to the next football party you’re invited to.  Just a warning though – it will disappear and they will ask you to make it each and every time you come back.

1415572554957LEMON CHICKEN

1 3-4lb whole chicken, fat trimmed, giblets removed, rinsed and dried
2 chicken bouillon cubes
1 lemon, halved
1/4 tsp paprika
2-3 rosemary sprigs (optional)
3 TBL parsley, finely chopped
1 large onion, cut into wedges
2-3 garlic cloves
2 TBL reduced sodium soy sauce
8-10 small red potatoes

Place 1 bouillon cube inside chicken.  Squeeze lemon, reserving juice and put rinds and 1 garlic clove inside chicken.

Place chicken, breast-side up, in slow cooker.  Sprinkle paprika and parsley.  Add onions and remaining garlic, then pour soy sauce and lemon juice over chicken.  Crumble remaining bouillon cube over chicken and line the sides of the cooker with potatoes.

Cook on high 3-4 1/2 hours.  Discard lemon rinds, skin and bones.

Half potatoes and serve.

 

fitness screenshotFor more low carb recipes, click here.

Follow me on Instagram:  @FitnessElements4Life

Or on Facebook!

November 9, 2014 Posted by | Cooking, Diet and Exercise, Dinners Kids Devour, Eating Clean, Eating Low Carb, Exercise, Family, My Low Carb Recipes, Nutrition, P90X Recipes | , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Low Carb Swedish Meatballs – Another Recipe Made to Fit a Healthy Lifestyle

20090128swedishmeatballswithnutmeggravyWhen you think of getting lean and trim you’re probably not thinking of Swedish Meatballs for dinner.  However, thanks to me you CAN!  🙂   Of course, not every night, but every so often YES!  And if you have followed me on Facebook or Instagram (@FitnessElements4Life) for a while you know that I LOVE food!  I especially hold a special place in my heart for comfort foods.  Although that usually means fatty foods combined with carbs.  However, as I teach my clients, its ok to eat fatty healthy foods… just not at the SAME TIME as carbs.

Carbs, like oats and veggies, ARE our friends!!  The carbs that are NOT our friends are the cupcakes, ice cream and the junk food alike!   The key to eating carbs is the TIMING.  You don’t eat oatmeal before bed, you eat it in the morning when you WANT your blood sugar to ‘wake’ up.  Same thing with lunch and dinner.  Take for example:  Pot Roast or Beef Stew which is usually cooked with cornstarch or flour for a thickening agent and is usually served with potatoes or noodles .   But to make these great recipes high protein/low carb you just exclude those things.  ***Or you can eat dinner early and only serve it with a few red potatoes (skin-on so the fiber content is higher)***.   You don’t ever want to eat carbs with fat because it spikes your blood sugar causing your body to store the fat (in this case the red meat), and burn the carbs (potatoes).

So what I do, is take my favorite recipes like pot roast, beef stew, meatloaf, chili, etc and I exclude the carbs.   I am constantly trying new recipes, tweaking them to accommodate a healthy lifestyle  especially the likes of comfort foods, and making them healthy so that you can enjoy them and still lose weight!  You don’t always have to eat just grilled chicken and steamed vegetables!

You’re welcome.

 

Meatballs:

  • 1 small onion, grated
  • 3 garlic cloves, minced
  • 1 large egg
  • 1/4 cup chopped fresh parsley leaves
  • 1 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 pound ground turkey
  • 3 tablespoons olive oil

Add the onion, garlic, egg, parsley, salt and pepper to a large bowl and blend. Mix in the turkey. Shape the turkey mixture into 1 1/4-inch-diameter meatballs.

Heat the oil in a heavy large frying pan over medium-high heat. Add the meatballs and saute until browned on all sides, about 5 minutes. Turn off heat. Transfer the meatballs to a plate. Pour off any excess oil and pat dry the meatballs so there’s no unnecessary grease.

Transfer the meatballs to your slow cooker.

Sauce:

  • 1 TBL butter
  • minced garlic
  • diced onion (about 1 1/2 cups)
  • 1 can cream of mushroom soup (or cream of chicken)
  • 1 can beef broth
  • 1/4 cup sour cream
  • dash of nutmeg
  • parsley
  • 1 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • Loganberry or red currant jam (optional)
  • Dreamfields Low Carb Rotini pasta (optional)

In a small skillet, sauté onions in butter and garlic.  Once caramelized, pour over meatballs.   Add the remaining ingredients and stir.  Let simmer in the slow cooker for at least 2 hours.  Serve alone or on top of low carb rotini.

For more of my low carb recipes click here.

 

October 16, 2014 Posted by | Cooking, Diet and Exercise, Dinners Kids Devour, Eating Clean, Eating Low Carb, Exercise, My Low Carb Recipes, Nutrition, Products That Work | , , , , , , , , , , , , , , , , | Leave a comment

Tired of Eggs for Breakfast?

I love eggs for breakfast… but there’s mornings where I don’t have enough time and just want to grab something fast.

These are healthy, delicious and simple to make.  I made a batch this morning and I wish you could taste them!   Oh wait-  YOU CAN!   Here you go:

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Ingredients:

  • ½ cup oat flour (can be made by grinding whole oats in a blender or food processor)
  • ½ cup rolled oats
  • ¾ cup unsweetened vanilla almond milk
  • 1 medium banana (mashed)
  • ¼ cup dried cranberries (optional)
  • 1 tbsp unsalted walnuts or almonds (optional)
  • 1 tsp. cinnamon
  • 1 tsp. honey

Directions:

Preheat oven to 350 degrees.  Spray a non-stick cookie sheet with zero-calorie cooking spray (i.e. Pam).  Place all ingredients in a large mixing bowl and fold mixture together until well combined (**important to mix by hand and not in a blender**).  Scoop batter onto cookie sheet into ¼” balls.  Bake 12-14 minutes or until edges are golden brown.

October 4, 2014 Posted by | Being a Mom, Children, Cooking, Diet and Exercise, Dinners Kids Devour, Eating Clean, Eating Low Carb, Family Friendly Restaurants, Low Fat Recipes, My Low Carb Recipes, Nutrition, P90X Recipes | , , , , , , , , , , , , , | Leave a comment

How Can Beef Stroganoff Be Low Carb? Simple.

beef stroganoff editedWith fall right around the corner, you may be ready to start making your favorite soups, stews and other comfort foods.   I hate mushrooms but the best part about designing your own recipes is making it your own way.  Beef Stroganoff is one of my all time favorite comfort foods and I think you’ll enjoy the recipe as much as we do!

If you’ve been a subscriber of mine for a while you know I believe eating carbs is ok so long as they’re ‘good carbs’ AND that you’re not eating a lot of fat at the same time.   The same is true in reverse:  eating fat is ok (think good fats as in avocado, banana, red meats on occasion) so long as you’re not combining it with high amounts of carbs at the same time (like bread or starchy carbs like potatoes).  Also, make sure to eat protein at every meal so you’re not hungry again an hour later!

With all that in mind and a couple of key alternatives, take this recipe and try it out!

wineIngredients:
  • 1 ¼ pounds choice premium stewing meat, tenderized and cut into 2 x 1 cubes
  • 1/8 teaspoon sea salt
  • 1/8 teaspoon fresh cracked black pepper
  • 2 tablespoons extra virgin olive oil
  • 1 box Dreamfields low carb rotini pasta
  • 1 teaspoon finely minced garlic
  • 1 tablespoon butter
  • ½ cup finely chopped Spanish onion
  • 3 ounce small white mushrooms (if you like that sort of thing!)
  • ¼ cup dry red wine (cabernet sauvignon)
  • 1 cup beef broth (not low sodium)
  • ¼ cup sour cream
  • 1 teaspoon Dijon mustard (optional)
Directions:
  1. Turn crock pot to high setting.  Add meat and sprinkle with salt and pepper and splash the meat with a little wine and a little beef broth and set the rest aside.  Cook meat for 3-4 hours stirring occasionally, the last 2 hours turn temperature down to low.
  2. During the last 20 minutes of cooking, start preparing in a pot the low carb rotini pasta.
  3. While pasta is cooking, heat oil in a large nonstick skillet heat oil over medium-high heat.  Add garlic.
  4. Add butter and onions to skillet and cook 3 minutes, until softened.
  5. Add mushrooms. Cook 10 minutes, stirring occasionally, until mushroom liquid evaporates.
  6. Add the rest of the wine; cook 5 minutes. Stir in the rest of the beef broth and cook 10 minutes, until mushrooms are coated with a thick sauce. Stir in sour cream and mustard. Add mixture to meat and accumulated juices.
  7. By now, pasta should be done.  Drain and add as much pasta as you want or keep it separated and serve as much as you would like of each per serving.  Season to taste with salt and pepper.

 

For more low carb recipes, click here.

Follow me on Instagram:  @FitnessElements4Life

On Facebook at:  https://www.facebook.com/pages/Elements-of-Fitness/368805504301?ref=hl

 

September 21, 2014 Posted by | Cooking, Diet and Exercise, Dinners Kids Devour, Eating Low Carb, My Low Carb Recipes, Nutrition, Products That Work | , , , , , , , , , | Leave a comment

It’s Summer! Are You Bikini Ready?

This used to be a dreaded time of year for me.  It starts to get warm and you don’t realize how out of shape you are until you go try on bathing suits!  You start to remember all the holiday parties, Super Bowl parties, St Patrick’s Day, Cinco de Mayo, food you ate off your kids’ plate because they were full (I’m guilty!!), and every other party that put those extra pounds on.  If that sounds like where you’re at it’s not too late to make a change.

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The first day of summer is June 21st!   The only motivation you need is knowing that being fit feels better than any piece of junk food or soda you’re craving!!  Do you want to look better?  Are you tired of feeling sick and tired??

For me, this is the 4th year in a row I have been able to buy a bikini for the summer season… and I’ve had 3 children so that’s a huge accomplishment for me.   I also gained 60 lbs with my first and didnt lose it til after my 2nd was born so… there’s no excuse!  You can do it too.  Women tend to believe their bodies deteriorate after giving birth and that’s JUST NOT THE CASE!    It can… but ONLY if you let it happen!

If you are overweight or even if you’re just struggling with 10-15 pounds I highly recommend The Shakeology 3 Day Cleanse along with P90x, Insanity or any other program you can stick to at least 3-4 times a week.

I’ve done both P90X and Insanity and now instead of P90X cardio days I do Insanity workouts.  The hybrid of the two give phenomenal results.

Your 6 pack is there too!  It’s just hiding.   It’s 70% nutrition and 30% exercise.  Staying away from white sugar, white flour, junk food, dairy products, carbonated drinks and alcohol all help get you those abs.  If you want more ways to do that look the right and click on Nutrition for my Recipes or you can visit me at Team Beachbody, Facebook or Instagram (@FitnessElements4Life).  I share tips, tricks and new recipes for stuffed peppers or this delicious “pot roast” made with turkey instead of beef!!

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I also write daily meal plans for those that have a hard time putting together grocery lists, let alone their meals.  Contact me today  for more information.  The meal plans I write are customized to you and your taste buds and they are only $25-$40 depending on how much guidance you need.  We also will have you keep a food diary and they adjust your meal plans each month.

It all takes time and hard work, just as any venture does.   Holler at me and lets get moving!

 

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Come check out my blog:  www.amothersmemoir.com

or Instagram at @FitnessElements4Life

 

 

 

 

May 28, 2014 Posted by | About Me, Cooking, Diet and Exercise, Dinners Kids Devour, Eating Clean, Exercise, Insanity, P90X, Products That Work, Women Today, Women's Health, Working Moms | , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Stuffed Peppers

frankie

It’s a classic recipe that’s very simple to make healthy!   See here for more of your favorite recipes I’ve made healthy (like chicken parmesan, lasagne, and chicken Dijon).

 

 

With a couple changes (i.e. replace ground beef, white rice), you can eat clean and have a delicious meal.  Even sneak a few bites to the kids, that is if you want to share.   😉

 

peppers cooking

 

Fat Burning Stuffed Peppers

1-1.5 pounds ground turkey

1/2 cup of Uncle Ben’s brown rice (or u can use long grain wild)

6 green bell peppers

2 (8 ounce) cans crushed tomatoes

1 tablespoon Worcestershire sauce

1/4 teaspoon fresh minced garlic

1 -1/2 cup diced onion

sea salt and pepper to taste

1 teaspoon Italian seasoning

Avocado and shredded cheddar cheese to top, if desired.

Directions

  1. Preheat oven to 375 degrees F .
  2. Saute ground fresh garlic and onions in 1 TBL of olive oil until onions are clear.  Add in ground turkey and cook over medium heat, cook until evenly browned.
  3. Remove and discard the tops, seeds, and membranes of the bell peppers. Arrange peppers in a baking dish with the hollowed sides facing upward. (A LITTLE SECRET:  Slice the bottoms of the peppers if necessary so that they will stand upright.)
  4. Add the cooked rice, tomatoes, Worcestershire sauce, garlic powder, onion powder, salt, and pepper to the turkey and onions.  Stir.   Spoon an equal amount of the mixture into each hollowed pepper. Mix the remaining tomato sauce and Italian seasoning in a bowl, and pour over the stuffed peppers.
  5. Bake 45 min to 1 hour, basting with sauce every 15 minutes, until the peppers are tender.

peppers IG

 

April 7, 2014 Posted by | Being a Mom, Cooking, Diet and Exercise, Dinners Kids Devour, Discipline, Eating Clean, Eating Low Carb, Low Fat Recipes, My Low Carb Recipes, Nutrition, P90X Recipes, P90X3, Products That Work, Working Moms | , , , , , , , , , , , , | 1 Comment

Clean Eating – Parmesan Crusted Chicken

You’re not going to believe how easy this is to make and how GOOOOOD it turns out until you make it – and it’s HEALTHY!   The chicken comes out so tender and juicy!

Parmesan Crusted Chicken:

  • 3/4 cup grated and/or shredded parmesan cheese
  • 1 cup Greek plain yogurt
  • 1 tsp garlic powder
  • 1 1/2 tsp seasoning salt
  • 1/2 tsp pepper
  • 4-6 boneless skinless chicken breasts

Mix the first 5 ingredients and then spread mixture over chicken on both sides.  Bake at 375 degrees for 45 minutes

parmesan crusted chicken

January 13, 2014 Posted by | Being a Mom, Children, Cooking, Diet and Exercise, Dinners Kids Devour, Discipline, Eating Clean, Eating Low Carb, Exercise, My Low Carb Recipes, Nutrition, P90X Recipes, P90X2, P90X3, Products That Work, Women's Health, Working Moms | , , , , , , , , , , , , , , , , , , , , , , , | 2 Comments

Some of My Favorite Clean Eating Recipes

Kids in the fallBeing a Mom in the fitness and nutrition industry, the 2 most common questions I get asked are to share my recipes and “what diet should I be on?”.   A very close third is “how many grams of protein should I eat?”. 

I’ve already given my theory on ‘diets’ and what people should choose based on their lifestyle.  So I’ve decided to compile a few recipes that my kids love (and request often) that are also high in protein. 

So, what better time to share recipes then this time of year!  We live in Arizona, so the summer I am usually not found slaving away over a stove!   It’s finally starting to cool off which means also means more baking and cooking.  Our summers here in Arizona are not good for baking and slaving over a stove.  So, when fall arrives, thats when I start cooking!

No matter what your fitness goals are, eating a high protein diet will help you burn fat and lose weight.   When most people think of high protein diets,  they also equate that with lacking carbs.   While I tend to scale back on the carbs after 2-3pm, I don’t make my kids do the same.  

We do good carbs.  Carbs from vegetables or brown rice.  P.S.  I have gotten my kiddos to eat brown rice just by throwing in black beans or kidney beans with some cilantro (find that recipe here under Spice Up Your Rice).

lean proteinThe best sources for protein are typically lean meats, but surprisingly they also include plant sources such as tofu, beans, nuts and quinoa.  For animal protein sources I always suggest chicken breast, lean fish such as Tuna, ‘fatty’ Omega-3 fish such as salmon, egg whites, turkey, skim dairy products, shrimp, veal or lean cuts of pork.  Depending on your dietary preferences you might decide to eat only a few of these options, but all will provide you with healthy servings of protein!  

However, not all sources of protein are equal. Here’s a list from the United States Department of Agriculture describing the differences in amounts for some of the foods listed above.

Protein Source

Grams of Protein

1 ounce meat, fish, poultry

7

1 large egg

6

4 ounces milk

4

4 ounces low-fat yogurt

6

4 ounces soy milk

5

3 ounces tofu, firm

13

1 ounce cheese

7

1/2 cup low-fat cottage cheese

14

1/2 cup cooked kidney beans

7

1/2 cup lentils

9

1 ounce nuts

7

2 tablespoons peanut butter

8

1/2 cup vegetables

2

1 slice bread

2

1/2 cup of most grains/pastas

2

Here are a few healthy, high protein, lowfat chicken recipes:

Chicken Dijon

Chicken Dijon

 Ingredients: 

  • 1/4 cup honey
  • 1/4 cup Dijon mustard
  • 2 tsp canola oil
  • 1 tsp curry powder
  • 1/2 teaspoon freshly ground pepper
  • 4 six-ounce chicken breasts

Preparation:

-Preheat oven to 400 degrees. Line a baking sheet with foil. Place a rack on top and spray with cooking spray.

-Combine honey, mustard, oil, curry powder, and pepper in a small bowl. Brush chicken pieces all over with the honey mustard mixture, then place chicken breasts on the rack.

-Bake for 25-30 minutes, turning half way through. Baste every 10 minutes or so with the remaining honey mustard glaze.

Per serving: Calories 268, Total Fat  approx 5.9g Carbohydrate 21g,  Protein 32.9g

 

Basil Chicken

Ingredients: 

  • 4 5-ounce boneless, skinless chicken breasts, pounded to an even thickness
  • 1 tbsp olive oil
  • 2 tbsp white balsamic vinegar
  • 2 garlic cloves, minced
  • 1 ounce basil, slivered
  • 8 ounces cherry tomatoes

Preparation:

Basil Chicken-Preheat broiler and spray pan with cooking spray and place chicken breats on broiler pan

-Whisk oil, vinegar and garlic together

-Brush half of vinaigrette on to chicken breasts, and sprinkle half the slivered basil on top of chicken.

-Broil 5-6 minutes, then turn over. Brush second side with remaining vinaigrette and sprinkle remaining basil.

-Add tomatoes to broiler pan, surrounding chicken.

-Broil for 5-6 minutes, until chicken is cooked through.

Serving: Calories 198, Total Fat 5.4g, Carbohydrate 4g, Protein 33.5g 

 

Chicken & Wild Rice

CHicken and RiceIngredients: 

  • (4) 5-6 oz boneless, skinless chicken breasts
  • 1 cup long grain rice, uncooked
  • 1 1/2 cups fat-free, low-sodium chicken broth
  • 1 14.5 ounce can diced tomatoes, undrained
  • 1/2 medium onion, chopped (about 3/4 cup)
  • 1 garlic clove, minced
  • 1 tsp dried oregano
  • 3 cups fresh baby spinach, chopped (1/2 a six-ounce bag)

Preparation:

-Preheat oven to 400 degrees.

-Place chicken breasts in a single layer in baking dish that can accommodate the chicken in one layer.

-Combine uncooked rice, chicken broth, tomatoes, onion, garlic and oregano in a medium bowl. Stir in chopped spinach. Spoon mixture over chicken. Cover tightly with foil and bake for 35-40-minutes, until chicken is cooked through and rice is tender.

Serves 4.

Per Serving: Calories 372, Total Fat 2.5g, Carbohydrate 48.3g, Protein 38.9g

 

Here are some High Protein Vegetarian Recipes

 

Mexican Vegetarian Casserole

mexican casseroleIngredients: 

  • 2 cups chopped onion, fresh or frozen
  • 1 1/2 cups chopped red pepper, fresh or frozen
  • 2 garlic cloves, minced
  • 3/4 cup salsa
  • 2 teaspoons ground cumin
  • 2 15.8 ounce cans black beans, drained
  • 12 6-inch corn tortillas
  • 2 cups Monterey Jack and Cheddar blend cheese shredded
  • 3 tomatoes chopped (optional)
  • 1/2 cup sour cream (optional)
  • 1/2 cup sliced black olives and/or chives (optional)

Preparation:

-Preheat oven to 350 degrees.

-Combine onion pepper, garlic, salsa, cumin and black beans in a large skillet and bring to simmer over medium heat. Cook, stirring frequently for 3 minutes.

-Arrange 6 tortillas in bottom of 9″ x 13″ baking dish overlapping them as necessary. -Spread half of bean mixture over tortillas and sprinkle with half of cheese. Repeat layering process with remaining tortillas, bean mixture and cheese.

-Cover dish with foil and bake 15 minutes. Carefully remove foil and serve warm.

-Garnish with tomatoes, sour cream, olives and chives.

Nutritional Information per Serving excluding the optional ingredients: (*you can save the calories by using less cheese*)
Calories: 605*,  Fat: 11.5g, Protein: 35g

 

Easy Whole Wheat Vegetarian Lasagna

wholewheatlasagnaIngredients: 

  • 1 8 ounce package whole wheat lasagne noodles, cooked slightly (al dente)
  • 1 9 ounce package frozen raw spinach
  • 1/2 cup grated Parmesan cheese
  • 3 eggs
  • 3 cups low-fat cottage cheese
  • 3 cups pre-made or store-bought pasta sauce
  • 3 cups grated low-moisture part skim mozzarella cheese

Preparation:

-Pre-heat oven to 325 degrees.

-In medium mixing bowl, beat eggs; add cottage cheese and Parmesan cheese. Spray a 13 x 9-inch glass baking dish with non-stick cooking spray.

-Put one layer of slightly cooked lasagna noodles flat across the bottom of the baking dish. Add 1/2 the leaf spinach, pressing down lightly and evenly over noodles. Top with another layer of lasagna noodles. Top this layer of noodles with the cottage cheese mixture; add the remaining spinach. Then add the last of the lasagna noodles laid evenly on top of spinach. Spread pasta sauce evenly over the top; sprinkle with mozzarella cheese. Press down lightly.

-Cover baking dish with foil, using foil sprayed with cooking spray and keeping foil off the center of the lasagna. Secure sides tightly over baking dish.

-Bake about 1 hour 15 minutes in oven. To lightly brown the top, remove foil for a few minutes at the end of baking time.

-Allow to sit for 10 to 15 minutes before serving.

Servings: Provides 10 servings

Nutrition Per Serving:  Calories: 373, Protein: 33g,  Carbohydrates:  33, 12 g fat

 

Try some of these recipes yourself and tell me what you and YOUR family thinks!  And please share with your friends anf family!

 

Macro Nutrients are approximate based on the brand you choose and how you choose to measure ingredients.

 

September 27, 2013 Posted by | About Me, Being a Mom, Children, Cooking, Diet and Exercise, Dinners Kids Devour, Eating Clean, Eating Low Carb, Low Fat Recipes, My Low Carb Recipes, Nutrition, P90X Recipes, Working Moms | , , , , , , , , , , , , , , , , | 3 Comments

Healthy Sour Cream Substitute

If you’ve followed my blog for a while now, you know that I love making recipes healthy that would otherwise not be “allowed” on ANY diet.  And I do it by just swapping out a few things.   Check out my protein pancakes or all my healthy alternatives for snacks, chili and casseroles.

 Today I was talking to a client who has the hardest time giving up the fatty foods she loves and occasionally gives in to.   Like me, she loves anything with cheese, or bacon and absolutely loves sour cream whether to dip or dollop.  So I started to tell her about my sour cream substitute and she immediately started with how she doesn’t like greek yogurt.  But guess what?!  There’s something even better to use than greek yogurt…… its cottage cheese!!

cottage cheeseIt may not sound very appetizing at first but neither did the greek yogurt idea when I first heard that!   But cottage cheese is LOWER in carbs and HIGHER in protein than greek yogurt!   All you have to do is blend it up with a splash of lemon juice and white vinegar and VOILA!…. a sour cream alternative that is healthy and you can barely notice a difference!

If you don’t like the hint of lemon, try it without it and just use white vinegar.   Nutritionally, this sour cream copycat recipe is considerably healthier than regular sour cream.  The only issue with using cottage cheese is that it is very high in sodium; so I recommend using a low sodium cottage cheese to eliminate that problem. 

Put the cottage cheese, lemon juice or vinegar, in a blender or food processor and blend until it’s smooth like sour cream. Depending on your blending appliance, you may need to stop blending periodically, scrape down the sides, stir, and blend some more until it’s smooth.  An immersion blender works faster and better.   Check Amazon for the Kitchenaid immersion blender.  It’s the best for small quantities like this.

Ingredients
  • 1 cup cottage cheese (whole, low, or no fat; use low-sodium, if desired)
  • 1 tablespoon lemon juice or white vinegar*
Directions
*Use white vinegar for a taste that is most similar to sour cream. Use lemon juice if you prefer a faint hint of lemon taste.

Combine ingredients in blender, food processor or with immersion blender. Blend on high until smooth, stopping and scraping down sides as needed.

Serve a dollop on baked potatoes, chili, nachos, enchiladas, or stir into recipes in place of sour cream. Great for sour cream based dips.

Store in refrigerator.   Makes 1 cup.  Recipe may be doubled.

 

Throw a dollop (or 2) on chili, nachos, enchiladas, burritos, or tacos. Use it in recipes that call for sour cream. It’s an especially good substitute in sour cream based dips.  Tastes like the real thing.

(Guiltlessly) Enjoy! 

🙂

 

 

September 5, 2013 Posted by | Cooking, Diet and Exercise, Dinners Kids Devour, Eating Clean, Eating Low Carb, Exercise, My Low Carb Recipes, Nutrition, Organic, P90X Recipes, Products That Work, The Critic, Things To Do, Women's Health, Working Moms | , , , , , , , , , , , , , , , , , , | Leave a comment

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