03-Oct-2017
Comments Off on XO Foodie: Curry Pumpkin Hummus
XO Foodie: Curry Pumpkin Hummus
Category : Healthy Eating
Lori & Eben shared this Curry Pumpkin Hummus recipe with us. It was delicious! Eben says he rarely follows a recipe, but (mostly) followed this one:
Ingredients
1 T extra virgin olive oil
2 Cloves garlic, minced
1 T curry powder
1.5 T honey
1 can (15 oz) garbanzo beans, drained and rinsed
1 can (15 oz) unsweetened Pumpkin Puree
1.5 t finely minced fresh ginger
1.5 t koser or sea salt
In a small frying pan over medium heat, warm the oil. Add garlic and saute for about 30 seconds. Add curry and saute for 1 additional minute. Stir in honey and remove from heat.
In a food processor, chop garbanzos until they are finely mashed. Add pumpkin, ginger, salt and garlic mixture. Process until hummus is smooth. Taste and adjust seasoning to taste. Set aside for a least 1 hour.
Garnish with toasted pumpkin seeds if desired.
Sorry, no pictures…we ate it all up before I thought of that!!
30-Oct-2014
Comments Off on St. Brendan’s Irish Root Soup -Low Fat version
St. Brendan’s Irish Root Soup
- Jasmine
- Roasted Sweet Potatoes
- Sauteed Leeks
23-Jan-2014
Comments Off on The only Brussel Sprouts I’ve ever enjoyed!
We’ve been meaning to share this amazing recipe from Eben Erhard ever since he unexpectedly showed up on our door step one winter in December with a sample. Truly the only Brussel Sprouts I’ve ever enjoyed. If you don’t know Eben, he is the husband of our trainer Lori.
Here’s a note from Eben:
“On a whim for Thanksgiving I decided that along with the standard boring side dishes, I should add something healthy to the menu and what’s not to love about Brussels sprouts? Lots, according to some people I guess, but I was not to be deterred. What I came up with seemed to be more than palatable. I hope you will agree.
The lovely Brussels Sprout is a great fall vegetable and cool to grow even you are reluctant to eat it. They take the cold temperatures of fall and store well making them a great late season food. My initial sprouts came from the grocery store, but later I found some in their natural form at the Green Bay winter farmer’s market.”
Brussel Sprouts in their natural form
Ingredients for Brussels Sprouts ala Eben:
1 – 2 cups of Brussels sprouts, halved or quartered depending on size.
1/3 T Coarse salt: Kosher Sea Salt
1T Olive oil
1 stalk celery
¼ cup chopped onions
1 small apple (or 3/4s of one if you are hungry)
¼ pepitas (pumpkin seeds – I used roasted with no salt)
Directions:
Shake the Brussels sprouts in a sealed container with enough olive oil to coat and a scant ½ teaspoon of salt.
Place on cookie sheet or other backing pan and roast in the oven at 350 degrees for 20 minutes.
While the sprouts are roasting chop up the onion, celery and apples into ¼ to ½ inch pieces.
Other key ingredients clockwise: pepitas, celery, onion, apple
After the sprouts have been in the oven for 15 minutes, caramelize the onions with some olive oil over medium high heat. After about 1-2 minutes add the celery. Cook until the onions have a nice translucent quality stirring often. Add Brussels sprouts, apples and pepitas and cook for a minute or so until the chill is taken off the apples and you are ready to serve.
Nutrition Analysis: Makes 3 servings. 175 calories/serving including 6g protein, 16g carbs, 10g fat, and 4 g of fiber.
08-Nov-2013
Comments Off on Butternut Squash Soup
Butternut Squash Soup
Category : Healthy Eating
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 SoupIn a large pot, saute until translucent:1 medium onion, chopped2 cloves garlic2T 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″ pieces1 medium potato: any kind, cubed2 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
13-Sep-2013
Comments Off on Fresh Corn Tomato Salad
Fresh Corn Tomato Salad
Category : Healthy Eating
This recipe uses late summer produce (which we are still getting plenty of in September!!)
including corn, tomatoes and basil. This a colorful and tasty side dish…perfect to bring as a “dish-to-pass” next time you head to a cookout! Thanks to Carla N. for the suggestion…we looked up “corn tomato recipes” online and started with a recipe, however, as usual Ryan did make some changes….hope you enjoy this!
Ingredients
3 Tbsp. red wine vinegar
1 tsp. salt (original recipe called for 2 tsp…that’s alot!)
Freshly black pepper
1/4 cup olive oil
6 ears fresh corn, husked (about 4 cups corn kernels)
2 cups red or orange grape tomatoes, halved
1 bunch scallions, thinly sliced
8 ounces fresh mozzarella, cut into small cubes
1 1/2 cups fresh basil leaves, chopped (Ryan actually added 2Tbsp. of pesto instead!)
Directions
Whisk the vinegar, salt, and pepper in a small bowl. Gradually whisk in the oil, starting with a few drops and then adding the rest in a steady stream, to make a smooth dressing.
Shear off the corn kernels with a sharp knife over a bowl. Toss in the tomatoes, scallions, and mozzarella. Pour the vinaigrette over the salad and toss to coat. Cover and let set for 15 minutes or up to 2 hours. Before serving chop the basil and stir it into the salad.
Nutrition Analysis per 1/2 cup serving:
fat 10 g; carbs 43 g; protein 9 g; fiber 1.6 g; sodium 271 mg
29-Aug-2013
Comments Off on Zucchini Muffins
Zucchini Muffins
Category : Healthy Eating
The zucchinis are still in abundance, so here’s another delicious recipe using our favorite summer squash! Thanks to Gini M. for the recipe from her cookbook, “Grain-Free Gourmet” and introducing us to almond flour. Thanks to Jennifer for the zucchini AND thanks to Jasmine for grating the zucchini!! Note that this is not a low calorie food but is gluten and grain free.
Makes one 8×4-inch loaf or 12 muffins
Ingredients
3 heaping cups grated zucchini 
4 1/2 cups almond flour
1 1/2 Tbsp. ground cinnamon
1 1/2 tsp. baking soda
1/2 tsp. salt
3 eggs
1/4 cup oil (we used canola oil)
6 Tbsp. honey
1/2 Tbsp. vanilla extract
1/2 tsp. cider vinegar
1 cup chocolate chips (optional…we added the chips; they were not in the original recipe)
Instructions
1) pre-heat oven to 300 degrees
2) peel and grate zucchini. Place in middle of dish towel; gather sides and wring out as much liquid as you can. Set aside.
3) in a large mixing bowl, combine the almond flour, cinnamon, baking soda and salt.
4) in another bowl, combine the eggs, oil, honey, vanilla, cider vinegar. Then add the grated zucchini & chocolate chips (optional) to this mixture.
5) add the wet ingredients t0 the dry ingredients and stir until well-combined.
6) For muffins, evenly fill each baking cup with the batter. We like to use an ice cream scoop. Bake for 30 minutes & check (the cookbook called for 50 minutes which seemed like way too much time and I am glad I did not leave them in that long) They are done when the top springs back when lightly touched. For a loaf, scoop the batter into a greased loaf pan and bake for 60 minutes or until top springs back when lightly touched.
Note about the nutrition facts: Almond flour is a VERY dense food and is helpful for anyone avoiding grains or gluten. When you eat one of these muffins you will very satisfied for a long time due in part to having 21% of your daily fiber (2000 calorie diet) and a high but healthy fat content. Have we mentioned that fat doesn’t make you fat? It’s the removal of fat from carbohydrates that drives your hunger? So with that little disclaimer, here’s your nutrition facts!
Serving size: 1/12th batch or 1 muffin
Calories: 381 Fat: 28g Carbohydrates: 21g Protein: 11g Fiber: 5g Sodium: 272mg
23-Aug-2013
Comments Off on Friday Foodie: Zucchini Quiche on the Grill
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
Comments Off on Low-Carb Chicken Parmesan
Low-Carb Chicken Parmesan
Category : Healthy Eating
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
Comments Off on High-Carb Mushroom Burger (veggie or turkey options)
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 ones below!
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.
OR
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.
07-Feb-2013
Comments Off on Low-Carb Spiced Pork Chops
Low-Carb Spiced Pork Chops
Category : Healthy Eating
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!
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!
