Share the health! Email your Fit Mom Recipe(s) to: recipes@fitmomtv.com
BREAKFAST:
Oatmeal is a healthy breakfast that is easy to make. I often stir in 1 egg white before I put it in the microwave, add non fat plain yogurt, low sugar applesauce, top with crunchy almonds, walnuts, dried cranberries, raisins....to make it have more taste and texture and protein.
After cooking your oatmeal, add a pinch of salt, swirl of honey or stevia, nuts and raisins. Pour into a ramkin and top with a thin layer of sugar. (Yes, Fit Moms, a little sugar. The recipe calls for a layer of sugar 1/8 inch thick, I sprinkle a little bit on, no where near 1/8" thick.) Finish under broiler until it's brown and bubbly. (2-3 min.) The kids love it! It is crunchy and sweet! I serve with sliced strawberries or blue berries on the side (serve fruit on the side, not on top-to keep the oatmeal brulee crunchy.) High in fiber, protein and filling. Enjoy!
Healthy Cinnamon Raisin French Toast
great for kids and big kids, too.
Ingredients:
2-4 slices of Ezekiel 4:9 Cinnamon Raisin Bread
2 scrambled egg whites
non stick spray
honey or sugar free syrup
Directions:
Spray non stick pan with non stick spray, buttered flavored spray works well. heat pan on medium. scramble egg whites. dip bread into egg whites, coat both sides. do not let bread sit in the eggs whites, it will be too soggy to flip. brown both sides of bread. enjoy warm.
Tip: for kids, cut the french toast into sticks or cubes. serve honey or syrup on the side so they can dip. kids sure love to dip their foods! fun!
PROTEIN SHAKES & SMOOTHIES:
I have made thousands of protein shakes over the years, here are a few of my favorites. I love protein shakes because they are an easy breakfast on the go, yummy after workout protein snack, a dependable healthful option for the whole active family. My kids love to make their own. I give them a cup and they can fill it with a variety of fruit and blend their own creation.
Peanut Butter Banana Protein Smoothie
I love protein shakes! They are oh so creamy and satisfies my sweet tooth, or sweet teeth. My protein shakes taste like milk shakes because of the secret ingredient: a plain frozen banana. Shah, don’t tell.
Ingredients:
1-1/2 cup cold non fat milk or soy/almond/rice milk
1/2-1 whole frozen banana (the more banana, the thicker and creamier the smoothie will be) Tip: i peel a dozen bananas, cut them in halves and put them in an air tight container in the freezer every week.
1 Tbs. natural peanut butter creamy or crunchy
1 Tbs. wheat germ
1 tsp. flax seed oil
1 scoop vanilla or chocolate protein powder (optional: for kids - i omit)
Directions:
Blend 60 seconds. yummy!
Peanut Butter Chocolate Smoothie
Ingredients:
1-1/2 cup cold non fat milk or soy/almond/rice milk
handful of ice
1 Tbs. natural peanut butter creamy or crunchy
1 Tbs. wheat germ
1 tsp. flax seed oil
1 scoop chocolate protein powder (optional: for kids - i omit)
Directions:
Blend 60 seconds. Is this dessert?
Berry Good For You
Easy healthful snack
Ingredients:
1-1/2 cup cold water, non fat milk, juice or soy/almond/rice milk
1/4 cup (or small handful) of fresh or frozen berries
1 Tbs. wheat germ
1 tsp. flax seed oil
1 scoop vanilla or strawberry flavored protein powder (optional: for kids I omit)
Directions:
Blend 60 seconds. to your health!
Pineapple Mango Smoothie
Just like being in Hawaii
Ingredients:
1-1/2 cup cold water or diluted juice
1/4 cup (or small handful) of fresh or frozen pineapple, mango mixture (you can buy a huge bag of frozen tropical fruits at the big box stores)
1 Tbs. wheat germ
1 tsp. flax seed oil
1 scoop vanilla protein powder (optional: for kids - I omit)
Directions:
Blend 60 seconds. Aloha!
Yes, I have been called the "Queen of Fitness" and "Queen of Smoothies." (My 3 year old calls me Mommy Fitness.) If you like apple pie, here is a delish, protein packed smoothie recipe to get you your 1 serving of fruit, too! Enjoy!
Ingredients:
low sugar apple juice or 50/50 regular apple juice & cold bottled water
few slices of apples
handful of walnuts
1 serving protein powder - vanilla flavored
1/2 low sugar graham cracker - Fit Mom secret ingredient that takes it over the top
Directions:
Blend 60 seconds
Protein Shake Tips:
I buy a large bag of frozen blue berries at the big box stores and keep in the freezer. Adding them to smoothies makes the drink nice and cold. It's better than adding ice, because there won't be any bits of ice and the smoothie is creamier.
If you have bananas that are "over ripe," peel them and cut in halves. Store in the freezer. Adding them to smoothies makes it sooooo creamy! Also try blending just the bananas. It tastes exactly like banana ice cream.
MAIN DISH:
Beer Butt Chicken
Yes, I know I wrote butt.
Background on the Beer Butt Chicken recipe: Why do I love this recipe? Its healthy, easy to prepare, easy to clean up and everyone loves it! I am up at 6am, take care of my children, get my oldest off to school, go to the gym, work and am always in full time business woman-fitness expert-mommy mode. I go to bed around 11pm. I am always on the search for healthy, simple, easy clean up recipes. Who has time for a sink full of dishes? Not me.
Before I got married and when I was working full time, I had personal assistants, maids, personal chef, limousine, driver. Now I have "me." Hmm, I think I may have done this backwards.
Truth is, I am a perfectionist and became very aware and concerned that you really don't know anyone especially people who work for you in your home. that I became really uneasy with "strangers" around my family especially preparing our food. (Okay, being in the public eye, I confess, every man I dated had a "back ground check" prior. And...I guess I became a little bit of a germ-a-fobe. Sort of like Howie Mandel. Like Howie, I don't like to shake hands either since hundreds of germs are passed that way. Fist bumps are more my style.
Now, I do everything myself. I have grown to really enjoy the cooking. Not so much the cleaning part. Regarding meals, I would rather prepare it myself. This way I know how it was prepared for my family. This recipe is so consistent. Everyone literally fights over the chicken. The skin is really crispy, the white meat is so juicy. The beer marinades the chicken from the inside. Enjoy!
Ingredients:
1 (12 fluid ounce) can light beer
1 (3 pound) whole chicken
Zatarains Creole Seasoning or low sodium seasoning alternative
Olive Oil
Directions:
Preheat oven to 450 degrees F (175 degrees C). Line cookie sheet or baking pan with foil for easy clean up. Pour out half the beer from the can, spray the can with cooking spray, and set it upright in the center of the baking sheet.
Rinse chicken, remove giblets. Rinse cavity. Pat dry. Rub with olive oil. Rub with seasoning. "Sit" the chicken on top of the beer can. Yes the can goes in the "okole" (hawaiian for butt). I think I can hear you laughing!?
Roast in the preheated 450 degree oven until the skin is crisp, 15-20 minutes. Reduce to 350 degrees and roast 20 minutes per pound. Serve with fresh vegetables, salad, baked sweet potato fries.
Orange Soda Ribs
So good you’d even lick your kids’ fingers. ew.
Background: Super Bowl is the big feast at our house. There are some days that just have to be "cheat days." If you're an avid viewer of "Kiana's Flex Appeal" ESPN, you know that I use the "cheat day" method: I eat very clean 6 days per week and 1 day per week I enjoy the not-so-clean foods - in moderation. Cheat days are the days you enjoy food. This is the day that you get to eat in moderation, what you want. Since my husband is a Captain in the Fire Dept. it usually means a zillion guys are over eating and male bonding. This recipes should actually a called a Fit Dad recipe. There are many benefits of having a Fire Fighter hubby, one being the "uniform" ahem, and the other is that 99.9% of them are great cooks. Since they never know when the fire alarm will go off, they have a huge resource of recipes that can withstand prolonged heating, extra time in the oven and still turn out amazing. If you think about it, those same qualities are great for Fit Mom Recipes.
Enjoy this one! I don't usually care for ribs, but these are amazing.
Ingredients:
1 liter orange soda - yikes! yes, you heard right. I thought the same thing. No, it’s not a typo.
sliced oranges with peels
gigantic rack of ribs - “nice rack”
Directions:
Fill large pot with the orange soda, orange slices and ribs. add enough water to cover. boil 1.5 hours. drain. remove oranges. cover with your favorite low sugar barbecue sauce. bake 350 degrees 1 hour. uncovered.
Result:
Meat falls off the bone, so tender, tasty, lick your fingers good.
Hi Protein Pasta
Simple. One dish. EZ clean up.
Ingredients:
1 box whole wheat pasta, spinach pasta or tri-colored pasta
My kids like the “feel silly pasta” (fusilly)
1 package extra lean ground turkey - appx. 2 lbs.
1 jar spaghetti sauce
1 cup of your favorite veggies: I like steamed broccoli, cooked peas or squash (In a hurry? Use frozen veggies.)
Directions:
Boil pasta according to box instruction. While water is boiling, heat pan on medium, spray with non stick. Brown the turkey until cooked. If using frozen veggies, add to turkey, cover and simmer 5 minutes. Top pasta with sauce and steamed veggies
Sake Salmon
Ah so good.
I love fresh fish! It is a delicious, high quality protein to feed your body. However, I don't enjoy fish that tastes "fishy." This is a simple salmon recipe that is packed with healthy, good for you Omegas. The sake and low sodium soy sauce are mild and the salmon doesn't taste fishy at all. This is one of my very favorite salmon recipes, it reminds me of the islands since it has an Asian flare from the sake and soy sauce. My husband and little girls love it too! We enjoy it with steamed organic squash from our garden, sticky rice or healthier brown rice. It's easy to make, I added ingredient(s) options so you won't have to go to the market at the last minute and it's easy clean-up.
Ingredients:
1/2 cup low sodium soy sauce
1/3 cup sugar (or Splenda equivalent)
1/4 cup sake
1 clove minced garlic (buy the pre minced jar it's easier)
1 tsp. fresh ginger (or the jar type and store in the 'frig)
1 Tbs. lemon juice (fresh or in a bottle/lemon)
1 tsp. dry mustard (or spicy brown mustard will work)
1 large salmon fillet - 2 to 2 1/2 lbs. fresh is best (but thawed frozen works too!)
Directions:
Combine all ingredients (except salmon) in small saucepan and boil. Turn down heat and simmer until syrupy; few minutes. Turn oven to broil. Cover baking sheet or oven safe plate with foil (easier clean-up.) Put salmon on foil and brush with sauce. Flip and baste other side. Broil salmon 10-15 minutes. Baste a few times during cooking. If salmon starts to get a little bit black, that is great, it will taste sweet and crispy. Serve with sticky white rice or healthier brown rice, peas or Edamame. Serves 6-8. Yummy!
Chicken Pot Pie
Comfort food that is good for you.
My 2 little girls (and my husband) go crazy for this healthy version of a chicken pot pie. It is true comfort food. We all fight over the crunchy crust. It reminds me of when I was a little girl and my parents would leave my sister and me with a babysitter when they went out. We were so excited because that was the only time we got the "coveted tv dinner: chicken pot pie!" This is my healthy Fit Mom version.
Ingredients:
2 whole wheat or regular pie crusts, room temperature
2 boneless, skinless chicken breasts
3/4 cup diced organic baby carrots, peas, broccoli (whatever fresh veggies you have, diced small. even frozen mixed veggies will work)
1 can low sodium cream of chicken or cream of mushroom soup
1 egg white
Directions:
Preheat oven according to pie crust instructions. cook chicken breasts in skillet and cut into bite size pieces. in large bowl, add all ingredients and mix well, folding the mixture so you don't crush the veggies. pour into pie crust, place 2nd pie crust on top, pinch sides so it looks nice. make slits in top for steam to escape. cook according to pie crust instructions-i like to cook it until the crust is slightly brown and crunchy. cool 15 minutes. serve with salad. yum, can i come over for dinner?
Taco Tuesday
Simple Crock Pot Chicken Soft Tacos
Ingredients:
4 boneless skinless chicken breasts
1 container fresh salsa or 1 large jar salsa
whole wheat tortillas
fat free black beans or fat free refried beans
1/2 cup non fat milk
1 cup chopped romaine, cabbage or green leaf lettuce
1-2 chopped tomatos
1/2 bunch chopped parsley
1/2 cup shredded cheddar cheese
1 ripe avocado
non fat sour cream
Optional: sliced radishes, jicama, bell peppers
Directions:
Rinse chicken breasts and put in crock pot. Add salsa. Add enough water to cover chicken breasts. Cook on high 5-6 hours stirring occasionally if you are home. If not, don't worry about it. Shred the chicken with 2 forks, it will pull apart very easily, be really juicy and tender. Stir chicken to cover with the juices and salsa. Turn to low and prepare the remaining ingredients.
Chop tomatoes, parsley, lettuce, avocado. Warm black and/or refried beans in saucepan and stir in milk to make creamy. Warm tortillas. Fill tortillas with the fillings. Yummy!
Chicken Adobo
Filipino dish. I make this weekly.
I love all types of healthy foods. I enjoy foods from all cultures: chinese, thai, indian, japanese, american, mediterranean. Here is a favorite.
My mom used to make this Asian dish for us. It is a Filipino dish. Now I make it for you family and we just love it! The flavor is like no other, the chicken is very tender, the sauce is delicious on sticky white rice. It's velly goot!
Ingredients:
2 lbs. chicken thighs with skin on
1 cup low sodium soy sauce
1/2 cup vinegar
1 Tbs. cooking oil
Directions:
Rinse and pat chicken thighs dry. Leave skin on while cooking, take off before eating to lower your fat intake. Heat large, deep pot on med. high, add oil and heat until very hot. Add chicken thighs to pot, it will sizzle loud, it should. Brown both sides of chicken appx. 5 minutes. Add soy sauce and vinegar. Stir. lower heat to low. simmer 45 minutes. Serve with sticky white or jasmine rice and veggies.
Kina’s Famous Steak
Fit Mom hot.
This recipe is guaranteed to make you famous...for the meal. Every single time I make it, it is a huge hit. But don't tell anyone just how easy it is. It will be our secret. Just you, me and 80 million people will know. Here it is. This is for all the steak lovers.
Background: My in laws built a gigantic ranch outside of our favorite snow boarding/skiing vacation spot, Aspen, CO. We go every winter. Their ranch has cattle, chicken, they are into cutting horse competitions. It's really exciting! The point is....steak is a popular entree. my steak is anyway.
Ingredients:
1 steak per person. I like New York cuts, bone in. Select a marbled steak, appx. 1 1/2 inches thick, flecks of white for a juicy steak.
Directions:
Heat a cast iron skillet on medium high. It has to be a cast iron skillet, this doesn't work on a non stick pan. Sprinkle sea salt in the pan. Scrape meat with knife to remove potential bone fragments and to clean. Skillet must be really hot. Really hot. Fit Mom Hot. When pan is really smoking hot, place steak on the pan. It should sizzle very loud. (If it doesn't, the pan wasn't hot enough and the steak won't turn out well.) Brown the steak appx. 5 minutes, do not check it, do not turn it, until 5 minutes. resist the urge to flip it. Yes, your kitchen will fill with a little smoke. After 5 minutes, flip the steak. Only once. Do not flip and flip, this dries out the steak. You want to sear in the juices. after 5 minutes, reduce heat to medium and check for desired doneness. I like to serve with brown rice, low sodium creamed corn, asparagus, salad. yum for the tum.
SIDE DISH:
I love french fries. But I don't love the guilt or the fact that they are fried. What is a Fit Mom to do? I look for the healthier alternative for my cravings. Here is a favorite recipe for Sweet Potato fries. My whole family loves them!
Ingredients:
2 lg. unpeeled sweet potatoes (about 2 lbs.)
1 tbsp. olive oil
1 tsp. ground cumin
1 tsp. ground coriander
1/4 tsp. pepper
Vegetable cooking spray
Directions:
Scrub potatoes; cut each into thin (4 x 1/4 x 1/4 inch) strips. You can also cut them into rounds, any shape works great as long as they are appx. the same thickness and size (so they cook the same.)
Combine oil and next 3 ingredients in a large bowl, stir well. Add potatoes and toss well. Arrange in single layer on baking sheet coated with cooking spray. Bake at 425 degrees for 25 minutes, turning every 15 minutes. Yield 4 servings.
Superbowl Taco Dip
Fit Mom TV Tip: Cut corn tortillas into triangles, sprinkle with sea salt and bake at 350 degrees for a guilt free appetizer OR buy Trader Joe's Flax Seed Veggie Chips. Omg.
This Taco Dip is always gone before the kickoff. I have given it a Fit Mom Recipe makeover and made it healthier, added protein and lower in fat. It can be made ahead of time and taken out of the refrigerator to serve. I like to use a clear glass bowl so you can see the colorful layers. Enjoy!
Ingredients:
1 package ground lean turkey
1 large ripe tomato, chopped
1 green bell pepper, chopped
1 bunch chopped green onions
1 small head iceberg lettuce, shredded
1 (6 oz) can sliced black olives, drained
2 cups shredded cheddar cheese
1 can (16 oz) non fat or low fat organic refried beans
1 (8 oz) package non fat or low fat cream cheese, softened
1 (1 o z) package low sodium taco seasoning mix (optional, i don't use this, too much sodium and nitrates, but some people like the flavor)
1 (16 oz) container non fat or low fat sour cream
1 (16 oz) salsa, fresh salsa is best, but a jar of salsa will do too
Directions:
Heat non stick pan, brown ground turkey. Drain any fat. In medium bowl, blend refried beans and a small amount of taco seasoning, (don’t use much, it’s very high in sodium), add ground turkey. Mix. Spread onto large serving platter. Mix sour cream and cream cheese in medium bowl. Spread over beans/turkey. Top the layers with salsa. place a layer of tomato, green bell pepper, green onions and lettuce over the salsa and top with cheddar cheese. Garnish with olives. Serve with tortilla chips.
Roasted Corn on the Cob
No camp fire required. We love going to the beach, having a fire and cooking healthy food. Here is a simple corn on the cob recipe that is so easy and tastes just like you grilled it at the beach.
Ingredients:
Corn in husk, that's it. Can you handle that?
Directions:
Preheat oven to 350 degrees. Rinse corn in husk, leave husk on. Place corn directly on rack. Roast for 30 minutes or until corn is soft. Peel down the husks. Use as a handle when eating.
Roasted Edamame
While traveling in Japan, I fell in love with this healthy, nutrient dense food. This is one of my favorite recipes to make edamame. This is so easy and so good for you. Soybeans are a star food! They are packed with protein and vitamins and kids love them too!
Ingredients:
1 package frozen edamame soybeans
Directions:
Heat skillet on medium. Add frozen soybeans. Cook until blackened roasted marks appear, stirring frequently, appx. 8 minutes. Sprinkle with sea salt. Serve warm.
Here's what you'll find in a half-cup serving of shelled edamame (or 1 1/8 cup edamame in the pods):
* 120 calories
* 9 grams fiber
* 2.5 grams fat
* 1.5 grams polyunsaturated fat (0.3 grams plant omega-3 fatty acids)
* 0.5 gram monounsaturated fat
* 11 grams protein
* 13 grams carbohydrate
* 15 mg sodium
* 10% of the Daily Value for vitamin C
* 10% Daily Value for iron
* 8% Daily Value for vitamin A
* 4% Daily Value for calcium
SAUCES:
Hawaiian Asian Marinade
Great to add to plain-ol chicken, fish, meat or tofu. This is a de-lish sauce to rev up plain grilled chicken breasts, lean cuts of meat, tofu, grilled fish.
It takes your plain protein and dresses it up. Kinda like adding a little bling to the little black dress. I know, I relate everything to shopping. it's a gift.
Ingredients:
1/4 c. lite low sodium soy sauce
1 Tbs. honey, brown sugar or splenda brown sugar (i chose a lesser amount of honey or sugar over chemically created substitutes)
splash rum
2 tsp. sesame oil
1 tsp. - 1 Tbs. minced garlic (i buy the pre chopped version and keep it in the 'frig)
1/4 c. chopped cilantro
Directions:
Mix all ingredients. Add more or less of some according to you taste (sweeter, more garlic, more cilantro.) Top on your favorite meat, chicken or fish.
Tip: Serve with pineapple topped, coconut rice (made with lite coconut milk instead of the required amount of water.) Aloha! So good.
SNACKS:
Oatmeal Granola Bars with dark chocolate
My girls love to make these with me. It takes about 10 minutes prep. and 20 min. to bake! EZ and fun!
Ingredients:
4 1/2 cups rolled oats
1 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon vanilla extract
2/3 cup butter or margarine, softened in microwave or stove
1/2 cup organic honey
1/3 cup packed brown sugar
1 1/2 cups any nuts: almonds, walnuts, sunflower seeds, pecans, flax seeds - all seeds taste great in this!
1/2 cup chocolate or chocolate chips. I like the Trader Joe's 70% dark chocolate bar chopped up in nut chopper -the supersize bar is the best value, lasts forever and it's good to have in an "emergency" and, no guilt: good for you antioxidants!
Directions:
Preheat oven to 325 degrees F (165 degrees C). Spray 9x13 inch pan with non stick spray. In a large mixing bowl sift together the oats, flour, baking soda. Melt butter or margarine in microwave and add vanilla, honey and brown sugar. Stir in the 2 cups assorted chocolate chips, raisins, nuts etc. Kids love to do this part: Using a large piece of wax paper, lightly press mixture into the prepared pan. Bake at 325 degrees F (165 degrees C) for 18 to 22 minutes or until golden brown. Let cool for 10 minutes then cut into bars. Let bars cool completely in pan before removing or serving. Tip: package individually for "grab n go" snacks.
FOOD TIPS:
Fit Mom Weekly Food Prep
Challenge: Preparing complete, healthy meals 4-5 times per day. If you don’t prep once per week, you will be a
cook all day long. Overview: When I was in Europe, the locals would ride their uber cool vintage bicycles to the market and leisurely buy fruit, meats, veggies, wine, fresh flowers and that bagette of bread. I think some of the women were even wearing dresses?! Odder still, all the groceries fit in a small basket on the bicycle. Costco-bulk-buying-mom-say-What? I am actually trying to raise my botox forehead right now as I reflect on this odd scene. I truly do love the image in the magazines and in films...The "mom" and kids... hair done, makeup perfect, coordinating shopping outfits and frilly dresses....holding hands, giggling, taking a leisurely walk or bike ride on down to the farmer's market to buy organic fresh foods prior to each and every meal. Like that is going to happen. It's more like, I-have-15-minutes-to get-groceries, hair in a pony tail, still sweating from the gym, bluetooth & cell phone on, kids in mismatched outfits, their hair clips fallen out, asking over and over for the zillion cavities, dreaded fruit rollups. I plan ahead to buy what I need for the week. I freeze some, buy bulk some. Bottom line, we eat really healthfully. Here are my solutions.
When you are a busy-mom-television-host-fitness-expert-author-writing-a-new-book-hosting/producing-a-new-show-marketing-new-products-working-out-sleeping-for-a-few-hours-raising-2-kids-while-hubby-is-at-the-fire-dept-for-48-hours-taking-care-of-the-"kid's"-dogs-and-fish.....preparation is a MUST. Here is how I keep it fresh, healthy and EASY for my family.Okay, here is what I do 1x per week. I can already see you rolling your eyes and saying to yourself, "as if I need more to do Kiana!?" Well, trust me, I don't need more to do either! This will seriously make your life easier and MUCH healthier. This 1 day per week will give you a week's worth of healthy foods and only 1 clean up. Let's go.
GO: Any supermarket, I like Trader's, Costco, Smart and Final. Buying in bulk is less expensive and means you go to the store less often and SAVE TIME. I went to Trader's today after the gym. I was literally stopped 12 times by people wanting to "see what was in "Kiana's Cart." One fitness guy seriously went and bought exactly what I had in the cart. except for the feminine products. anyway. back to the point of the story.
LOAD UP ON PROTEIN, FRUIT AND VEGGIES: skinless chicken breasts, lean steak, turkey breast lunch meat (withOUT nitrates or msg.), eggs, frozen - berries & mixed fruit, cucumbers, bell peppers, green onions, zucchini - any and all veggies you like. Also pick up a few packages of frozen spinach, broccoli, asparagus, mixed veggies and corn.
COOK: Unload groceries and put all frozen goodies in reachable front section. bake or grill the chicken breasts.
Cool and get ready to slice and dice. Appx. time it takes me: 30 min.
DO: get out your leopard print apron, Ginzu knives and your BIGGEST cutting board. Line up 2 different sizes of air tight, plastic containers: Some that hold 5 servings each for the family meals AND some containers that hold single servings. i.e., portions for 1-For YOU, my fab fit mom. These will be easy to grab and "nuke" (aka heat in the microwave) for your 4-5 meals per day. Hmmmm, 2 minutes to reheat. Only 1 day of slicing and dicing. Convinced yet?
Now, slice chicken, dice chicken and put in containers. Dice veggies: bell peppers, squash, cucumbers....put in their own air tight containers. Write on each container with a Sharpie so you know what is inside without opening it and letting air in. All of these foods can now be easily grabbed when your starving and added to: salads, sandwiches, omelettes, pastas. You don't have to wash, cut or cook these foods all week.
Now! Eat 4-5 small meals that include: lean protein, veggies and complex carbs.
What to buy in bulk:
I buy the large frozen bag of skinless, boneless chicken breasts. It’s convenient to defrost and cook to add to salads, pastas, or bake a zillion ways.
I buy a large bag of frozen blue berries at the big box stores and keep in the freezer. Adding them to smoothies makes the drink nice and cold. It's better than adding ice, because there won't be any bits of ice and the smoothie is creamier.
Bananas are inexpensive. Buy alot. When they are "over ripe," peel, 1/2 and store in the freezer. Adding them to smoothies makes it sooooo creamy!
Try blending the frozen bananas by themselves. My kids and I love it, it tastes exactly like banana ice cream! No kidding.
Recipe Makeover Tips
Tips from the Mayo Clinic I thought you’d enjoy. Recipe makeovers: 5 ways to create healthy recipes
Use these techniques to reduce the fat, calories and sodium in your favorite recipes. You love your grandmother's bread pudding. But her recipe calls for 4 cups of whole milk, 1 stick of butter and 4 eggs — ingredients that raise the calorie count and fat content of this dessert. The solution? Redo the recipe by switching or reducing certain ingredients.
Many recipes can tolerate a healthy renovation without affecting the taste or texture of the food. So whether you're trying to stick to a healthy-eating plan or you're following a special diet, use these techniques to make your recipes — including your time-honored family favorites — healthier.
Reduce the amount of fat, sugar and sodium-With most recipes, you can reduce the amount of fat, sugar and sodium without losing the flavor. By cutting fat and sugar, you also cut calories. How much can you leave out without affecting the flavor and consistency of the food? Apply the following general guidelines:
| 1. | Fat. For baked goods, use half the butter, shortening or oil and replace the other half with unsweetened applesauce, mashed banana or prune puree. You can also use commercially prepared fruit-based fat replacers found in the baking aisle of your local grocery store. |
| 2. | Sugar. Reduce the amount of sugar by one-third to one-half. When you use less sugar, add spices such as cinnamon, cloves, allspice and nutmeg or flavorings such as vanilla extract or almond flavoring to enhance the sweetness of the food. |
| 3. | Sodium. Reduce salt by one-half in baked goods that don't require yeast. For foods that require yeast, don't reduce the amount of salt, which is necessary for leavening. Without salt, the foods may become dense and flat. For most main dishes, salads, soups and other foods, however, you can reduce the salt by one-half or eliminate it completely. |
| 4. | Other ingredients may contain sugar, fat and sodium, and you can decrease them as well. For example, if the recipe calls for 1 cup shredded cheddar cheese, use 1/2 cup instead. Or use less soy sauce than is indicated to decrease the amount of sodium in the food. |
| 5. | Make a healthy substitution Healthy substitutions not only reduce the amount of fat, calories and sodium in your recipes, but also can boost the nutritional content. For example, use whole-wheat pasta in place of enriched pasta. You'll triple the fiber and reduce the number of calories. Prepare a dessert with fat-free milk instead of whole milk to save 63 calories and almost 8 grams of fat per cup. |
| 6. | Delete an ingredient. In some recipes, you can delete an ingredient altogether; likely candidates include items you add out of habit or for appearance, such as frosting, coconut or nuts, which are high in fat and calories. Other possibilities include optional condiments, such as pickles, olives, butter, mayonnaise, syrup, jelly and mustard, which can have large amounts of sodium, sugar, fat and calories. |
| 7. | Change the method of preparation-Healthy cooking techniques — such as braising, broiling, grilling and steaming — can capture the flavor and nutrients of your food without adding excessive amounts of fat, oil or sodium. If your recipe calls for frying the ingredients in oil or butter, try baking, broiling or poaching the food instead. If the directions say to baste the meat or vegetables in oil or drippings, use wine, fruit juice, vegetable juice or fat-free vegetable broth instead. Using nonstick pans or spraying pans with nonstick cooking spray will further reduce the amount of fat and calories added to your meals. |
| 8. | Change the portion size-No matter how much you reduce, switch or omit ingredients, some recipes may stillbe high in sugar, fat or salt. In these cases, reduce the amount of that food you eat. Smaller portions have less fat, calories and sodium and allow you to eat a wider variety of foods during a meal. Eating a variety of foods will ensure that you get all the energy, protein, vitamins, minerals and fiber you need. |
| Putting it all together | |
| . | As you look over your recipe, decide what to change and how to change it. Make notes of any alterations, so you can refer to them the next time you prepare the food. You may have to make the recipe a few times, adjusting your alterations, before you get the results you want. But finding the right combination of ingredients — for the desired taste, consistency and nutrients — is well worth the trouble. |
history of the network
Global authority in health and fitness
Princess of Power
Queen of Fitness
