XO Fitness Carb Cycling recipe Archives

08-Nov-2013

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Butternut Squash Soup

Tags: butternut squash, butternut squash soup, Carb Cycling recipe, easy recipe, foodie, healthy, healthy eating, Healthy Recipe, nutrition, personal training de pere, personal training green bay, simple recipe, weight loss

We declared Barb B. the princess of our pumpkin party for recommending this delicious and satisfying soup that turns out to be a celebrity weight loss secret. Because this simple recipe makes a large quantity of soup, you can freeze servings to curb cravings anytime you need some comfort food without blowing your diet. Our version differs from the original by using low fat coconut milk to maintain that guilty richness.

Butternut Squash Soup

In a large pot, saute until translucent:

1 medium onion, chopped

2 cloves garlic

2T olive oil

Then add, bring to a boil and simmer 25-30 minutes until easy to pierce with a fork :

4 cups vegetable broth (canned or made from bullion)

1 large (2lb+) butternut squash, peeled and cubed in 1″ pieces

1 medium potato: any kind, cubed

2 large carrots, diced or sliced into 1/4 rounds

Remove from heat and add:

1 can low fat coconut milk

Next, puree in batches using a regular or handheld immersion blender. Then adjust the seasoning to your taste with salt & pepper, maybe even a dash of any one of the following: curry powder, garam masala, cinnamon or nutmeg.

110 calories per 1 cup servings (a bowl is likely a 2 cup serving)

4g fat, 16g carbohydrates,2g protein, 1g fiber, 340mg sodium

23-Aug-2013

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Friday Foodie: Zucchini Quiche on the Grill

Category : Healthy Eating

Tags: Carb Cycling recipe, easy recipe, foodie, gluten free, healthy eating, Healthy Recipe, Low Carb, nutrition, personal training de pere, personal training green bay, weight loss, Zucchini Crusted Quiche

So it turns out that real men not only eat quiche, they make it on the grill! The idea of baking things in my kitchen while the air conditioning is running is just unthinkable so I resorted to using the grill as my oven and it worked reasonably well. Previously this summer I’ve baked lasagna and boiled a few dinners. It’s my summer kitchen.

This week’s Friday Foodie is Gini M. who introduced me to the recipe I adapted from Grain-Free Gourmet authors Jodi Bager and Jenny Lass. Thanks also to our business manager, Jennifer, who supplied the monster zucchini and Grandma Zuehlke from whom I inherited the 9×13 aluminum pan that is a prized possession in our kitchen. I doubled the quantities to make a 9×13″ pan to ensure leftovers for lunches.

This is not a ‘low calorie’ nor a ‘low fat’ recipe, however it is extremely satisfying and is a Low Carb Meal for our VEMMA carb-cycling clients .

Zucchini Crusted Quiche (makes 9×13″ pan, cut in half for a 9 or 10″ pie pan)
Crust:
4 cups shredded zucchini patted dry

Zucchini Crust!

2 eggs
1 cup shredded or grated Parmesan cheese or Mozzarella cheese

Filling:
8 eggs
2 cups plain yogurt ((I used 50/50 yogurt/cottage cheese)
1/2 teaspoon salt (optional)
1/4 teaspoon nutmeg
1/4 teaspoon cayenne
1/4 teaspoon black pepper
1 10oz chopped frozen spinach, defrosted and drained
1 1/2 cups grated Swiss cheese (I just used Mozzarella because I had it)
1 1/2 cups grated Cheddar cheese (I used 1 cup parmesan and 1 cup Mozzarella)

1. Preheat your oven to 350′ or turn all burners on your grill to low (obviously not an exact science, but since when has my cooking been scientific?)

Chopped Spinach

2. Grate a Wisconsin-sized zucchini, then use a towel to squeeze all the excess water out of it to get about 4 cups of shredded Zucchini.
3. Mix shredded zucchini with 2 eggs and 1 cup Parmesan or Mozzarella cheese.
4. Press into a lightly greased 9×13″ pan and up the sides a bit to make the ‘crust’
5. Bake the crust for 20-30 minutes until cooked through and the edges are browned.

Meanwhile…
1. Make the batter: Mix together 8 eggs, 2 cups of plain yogurt, 3/4 teaspoon salt, 1/4 teaspoon each of nutmeg, cayenne and black pepper.
2. Distribute the chopped spinach on top of the cooked zucchini crust.
3. Layer the cheeses on top.
4. Pour the batter on top.
5. Turn up the grill to medium high (oven to 450′) and bake for 10 minutes.
6. Reduce the grill to low (oven to 350′) and bake 20-30 minutes.
7. Remove from the grill/oven when a knife inserted into the center comes out clean.

Zucchini Crusted Quiche

Nutrition (estimated)
Serving size 1/12 pan (3″x 4″ piece)
Calories: 322
Protein: 27g
Fat: 20g
Carbs: 10g
Sodium: 710mg (fairly high, try omitting salt to drop to 560mg/serving)

01-May-2013

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Low-Carb Chicken Parmesan

Category : Healthy Eating

Tags: Carb Cycling recipe, Chicken Parmesan, easy recipe, healthy eating, Low Carb, personal training de pere, personal training green bay, weight loss

Trying to lose weight?

We invite you to check out one of our Smart Loss Programs to learn all about Carb-Cycling! The basic idea is that you alternate between high-carb days and low-carb days in order to rev up your metabolism. You will get a link to some great software which will help you plan your meals and incorporates recipes like the one below!

Chicken Parmesan~Serves 2

2 boneless skinless chicken breast halves (4-6 oz each)
1/3 cup Parmesan cheese, grated
1 teaspoon oregano
1/2 teaspoon paprika
1 tablespoon butter
1/2 tablespoon olive oil, divided
Salt and pepper to taste

1/2 head romaine lettuce

1 tablespoon Caesar dressing, fat free

1 tablespoon Parmesan cheese, grated

Preheat oven to 350 degrees.

PREPARE CHICKEN
On a plate, combine cheese, oregano, paprika, salt and pepper.
Lightly brush each chicken breast with a small amount of oil, then dredge chicken into the cheese mixture. In a small frying pan, melt butter and 1 teaspoon of oil together over medium-high heat. Lightly brown chicken on both sides then place in the foil lined baking pan. Bake for about 25 – 30 minutes or until chicken is thoroughly cooked. Serve with a side Caesar salad.

MAKE SALAD

Toss Romain lettuce, fat-free Caesar dressing and a little grated parmesan cheese together. Go easy on the dressing! It doesn’t take much!

IF IT’S A HIGH CARB DAY: (or for the people in your house who aren’t carb-cycling) serve 2 whole grain bread sticks with Garlic bread seasoning.

14-Mar-2013

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High-Carb Mushroom Burger (veggie or turkey options)

Category : Healthy Eating

Tags: Carb Cycling recipe, easy recipe, healthy eating, Healthy Recipe, Mushroom Turkey Burger, Mushroom Veggie Burger, personal training de pere, personal training green bay, weight loss

Trying to lose weight?

Check out the vegetarian and turkey options!

Mushroom Veggie Burger (HC)

Ingredients

1 teaspoon olive oil
2 slices swiss cheese, thinly sliced
1 each tomato, sliced
1 cup mushrooms, sliced
2 each lettuce leaves
2 each Morningstar Farms (R) Grillers Prime (R) Veggie Burger
2 each hamburger bun, whole grain
1 small red onion

Preparation

Serves 2

2 Morningstar Farms(r) Grillers Prime(r) Veggie Burgers
2 slices Swiss cheese, thinly sliced
1 teaspoon olive or safflower oil
1 cup sliced fresh mushrooms
2 thin slices red onion, separated into rings
2 lettuce leaves
2 thin slices tomato
2 whole grain hamburger buns

Split open and toast hamburger buns.
Cook Morningstar Farms(R) Grillers Prime(R) Veggie Burgers according to package directions.
Immediately top each patty with cheese. Let stand about 1 minute or until cheese melts.
In the meantime, in a pan, heat oil over medium heat.
Add mushrooms and onion to pan. Saute until tender (3-5 minutes), stirring frequently.
Place a lettuce leaf, tomato and veggie burger on each bun bottom. Top with sauteed mushrooms and onions and finish off with the bun top.

Mushroom Turkey Burger (HC)

Ingredients

2 teaspoons olive oil
2 slices swiss cheese, thinly sliced
2 each turkey, ground patties (4-5 ounces each), cooked
1 each tomato, sliced
1 cup mushrooms, sliced
2 each lettuce leaves
2 each hamburger bun, whole grain
1 small red onion

Preparation

Serves 2

8-12 ounces ground turkey
2 slices Swiss cheese, thinly sliced
2 teaspoons olive or safflower oil, divided
1 cup sliced fresh mushrooms
2 thin slices red onion, separated into rings
2 lettuce leaves
2 thin slices tomato
2 whole grain hamburger buns

Split open and toast hamburger buns.
Form ground turkey into two patties.
In a pan, over medium-high heat, heat 1 teaspoon oil. Add turkey patties and cook on both sides until done and juices run clear.
Immediately top each patty with a cheese slice. Let stand about 1 minute or until cheese melts.
In the meantime, in another pan, heat remaining 1 teaspoon oil over medium heat.
Add mushrooms and onion to pan. Saute until tender (3-5 minutes), stirring frequently.
Place a lettuce leaf, tomato and burger on each bun bottom. Top with sauteed mushrooms and onions and finish off with the bun top.

21-Feb-2013

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Low-Carb Pecan Butter Glazed Salmon

Category : Healthy Eating

Tags: Carb Cycling recipe, healthy eating, Low Carb, personal training de pere, personal training green bay, salmon, weight loss

Trying to lose weight?

We invite you to check out one of our Smart Loss Seminars to learn all about Carb-Cycling! The basic idea is that you alternate between high-carb days and low-carb days in order to rev up your metabolism. You will get a link to some great software which will help you plan your meals and incorporates recipes like the one below!

Ingredients to make 2 servings

2 salmon filets (4-6 oz each, size of palm)
Salt and pepper to taste

PECAN BUTTER
1 1/2 Tablespoons pecans, finely chopped
2 Tablespoons butter, softened
1/2 Tablespoon fresh parsley, chopped
3/4 teaspoon lemon juice

SIDE DISHES
2 cups broccoli, steamed
Side salad (add your favorite veggies!)

HOW TO MAKE PECAN BUTTER: Bake pecans on ungreased cookie sheet at 350 degrees until golden (about 3-4 minutes, stirring occasionally.) Mix pecans with butter, parsley and lemon juice. Set aside.

HOW TO COOK SALMON: Preheat oven to broil to cook the salmon. Sprinkle both sides of fish with salt and pepper. Place in a lightly greased, oven-proof baking dish. Place dish on top oven rack 4 to 6 inches from broiler and broil about 4 minutes. Turn filets over and top each with about 1 tablespoon pecan butter. Continue broiling until fish flakes easily with a fork (about 4 to 8 minutes depending on thickness).

Serve with broccoli and a side salad (Veggie are unlimited)

07-Feb-2013

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Low-Carb Spiced Pork Chops

Category : Healthy Eating

Tags: Carb Cycling recipe, easy recipe, healthy eating, Low Carb, nutrition, personal training de pere, personal training green bay, pork chops, weight loss

Trying to lose weight?

Serves 2

2 pork chops (4-6 oz each, size of palm)
1/2 tablespoon olive oil
1/4 tablespoon butter
1/4 cup chicken broth, low sodium

SEASONING
1/2 teaspoon paprika
1/4 teaspoon oregano
1/2 teaspoon cumin
1/2 teaspoon garlic powder
1/4 teaspoon salt
Pinch of fennel seeds, crushed (optional)
Pinch of cayenne pepper

SIDE DISH
2 cups broccoli, steamed (unlimited veggies!)

Combine spices together in a small bowl and sprinkle mix on both sides of the chops.

Heat olive oil in a pan over medium heat, then add pork chops and cook on both sides until done. Remove from pan and keep warm by covering lightly with foil.
Add butter to pan and use a whisk to stir browned bits. Add chicken broth and keep whisking until the sauce reduces in about half, stirring well.

Serve the chops with the sauce on top and steamed broccoli.

If it’s a High Carb Day for you or you have family members who are NOT eating low carb: Serve with steamed brown rice or a baked potato (remember a serving of smart carbs is the size of your fist).

P.S. I am a vegetarian, so I haven’t personally tried this recipe, however my clients who have tried this one really like it!

30-Jan-2013

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Comments Off on Low-Carb Seared Citrus Salmon

Low-Carb Seared Citrus Salmon

Category : Healthy Eating

Tags: Carb Cycling recipe, easy recipe, healthy eating, Healthy Recipe, Low Carb, nutrition, personal training de pere, personal training green bay, salmon, weight loss

Trying to lose weight?

Serves 2

2 salmon filets (4-6 oz each, your protein serving should be about the size of your palm)
1/2 tablespoon olive oil
2 tablespoons low-sodium chicken broth
2 teaspoons lemon juice (or use fresh squeezed lemon)
1/2 tablespoon butter
Salt and pepper to taste

SIDE DISH: Steamed green beans (unlimited veggies!)

Heat olive oil in a pan over medium heat.
Add filets to the pan, adding salt and pepper as desired. Cook on both sides until done. Remove from pan and keep warm by covering lightly with foil.
Add chicken broth to the pan and with a whisk, stir up brown bits in pan. Allow the mixture to reduce slightly.
Whisk in lemon juice and mix well.
Remove pan from the heat and whisk in butter.
Spoon the lemon sauce over the seared fish and serve immediately with a side of steamed green beans.

If it’s a High Carb Day for you or you have family members who are NOT eating low carb: Serve over steamed brown rice (remember a serving of smart carbs is the size of your fist).

22-Jan-2013

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Comments Off on Low-Carb Garlic Lime Chicken

Low-Carb Garlic Lime Chicken

Category : Healthy Eating

Tags: Carb Cycling recipe, easy recipe, healthy eating, Healthy Recipe, low calorie, Low Carb, personal training de pere, personal training green bay, weight loss

Trying to lose weight?

Low-Carb Garlic Lime Chicken

Ingredients (Serves 2)

2 teaspoons olive oil
2 tablespoons chicken broth, low-sodium
2 teaspoons butter
2 pieces chicken breast halves, boneless skinless (4-6 ounces each…about the size of your palm!)
1 tablespoons lime juice
8 stalks asparagus
1/4 teaspoon thyme
1/4 teaspoon pepper
1 Pinch paprika
1/4 teaspoon onion powder
1/2 teaspoon garlic powder
1 Pinch cayenne pepper

Preparation

2 boneless skinless chicken breast halves (4-6 oz each)
2 teaspoons butter
2 teaspoons olive oil
2 tablespoons low sodium chicken broth
1 1/2 tablespoons lime juice

SEASONING
1/4 teaspoon salt
1/4 teaspoon pepper
Pinch of cayenne pepper
Pinch of paprika
1/2 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon thyme

SIDE DISH
8 stalks asparagus, steamed (as always, veggies are unlimited!)

Mix seasonings together in large zip-top bag. Add chicken breasts to the bag, seal and gently massage around until all chicken is well coated with seasoning.
Heat pan over medium heat; add butter and olive oil to pan.
Once butter is melted, add chicken and cook on both sides until done. Remove from pan and keep warm by lightly covering with foil.
To skillet, add lime juice and broth. Using a whisk, mix liquids to get browned bits off pan bottom and sides. Continue cooking until sauce has slightly thickened.
Add chicken back to the pan, coating with the sauce. Serve with a side of asparagus.

If it’s a High Carb Day for you or you have family members who are NOT eating low carb: Serve over steamed brown rice (remember a serving is the size of your fist).

11-Oct-2012

Posted by : XO Fitness

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XO Friday Foodie: Quinoa & Spinach Pilaf

Category : Healthy Eating

Tags: Carb Cycling recipe, healthy eating, Healthy Recipe, low calorie, quinoa, side dish, Spinach, weight loss

This is a great side dish featuring quinoa, one of the many Smart Carbs listed on the Vemma Bod-e Trainer Smart Food Guide. Those of you following the Carb-Cycling plan will want to make this on a high carb day. Remember the serving size for a Smart Carb is about the size of your fist. If you are interested in finding out more about carb-cycling please ask us, or register for a Smart Loss Seminar.

This recipe is from Everyday FOOD (thanks, Martha)

One serving of quinoa (about the size of your fist)

1 T olive oil

1 finely chopped small yellow onion

1 minced clove garlic (or more)

1 cup uncooked quinoa

5 cups baby spinach

1 T lemon zest

In a large saucepan, heat olive oil over medium. Add chopped onion and minced garlic; cook until soft, about 4 minutes. Saute one cup of rinsed, but not cooked quinoa in pan for about one minute. Add 1 1/4 cups water and bring to boil. Reduce heat and simmer, covered until water is absorbed, about 20 minutes. Stir in spinach and lemon zest, then season with salt and pepper. Serves 4

Pretty easy…totally ready in 30 minutes. Serve with your choice of lean protein approximately the size and thickness of your palm!

28-Sep-2012

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Comments Off on XO Friday Foodie: Super Simple Salmon Patties (Low Carb, Gluten Free)

XO Friday Foodie: Super Simple Salmon Patties (Low Carb, Gluten Free)

Category : Healthy Eating

Tags: Carb Cycling recipe, gluten free, healthy eating, Healthy Recipe, low calorie, Low Carb, nutrition, simple recipe, weight loss

Sometimes it’s nice to simplify something already simple. Too many ingredients and preparation equals a big mess. With many of our clients trying out our Smart Loss Seminars and learning how to cycle their carbohydrates to break weight loss plateaus, we decided that it was time to simplify our already simple Salmon Patties.

Low Carb Salmon Pattie

1 pouch (5oz) of Salmon (See the original recipe

Salmon Pattie

if you want to use a larger, less expensive can of salmon)
1eggs
1/2 teaspoon Italian seasoning
1/8 teaspoon garlic powder
1/4 teaspoon onion powder
1 pinch of black pepper

Drain any juice out of the pouch of Salmon and place into the bowl with the egg and all spices. Mix up with a fork until you have a mixture that is Pattie-worthy.

Form into a pattie about the size of your hand. Some will be able to form into patties and arrange onto a pre-heated, canola or olive oil sprayed pan. Brown on both sides.

The photo shows our favorite way to make Cauliflower: Roasted! (posted back in March 2012) Easy smeezy. Slice a rinsed head of Cauliflower and slice it into 3/4″ slices. It will crumble up a bit, but who cares? Arrange the slices and pieces of cauliflower onto a cooking sprayed jelly roll pan (cookie sheet with low lip) and season with your favorite seasonings. We like to flavor with Celery Salt and Pepper but you can season it with darn near everything. All you do then is pop it in the oven at 375′ and cook until a bit browned. Serve and be praised!