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
10-Mar-2014
Comments Off on Food Sensitivity Elimination diet: Nightshade Ratatouille
This is my mini-chronicle of following the Dr. Oz and Dr. Hyman Food Sensitivity Elimination diet. The beginning of this series and the links to the elimination diet can be found in this link: Click Here.
OK, my evil plan was a success and I was able to eat my brother-in-law’s incredible marinara and amazing ratatouille at my Mom’s birthday. Let me rephrase that; In pursuit of the scientific study of my diet, I risked fatigue and potentially worse by adding nightshades back into my diet. And I loved every minute of it and my only reaction was Yum!
So it turns out that Ratatouille is the perfect dish for testing out nightshade sensitivity. This is because the two main ingredients are eggplant and tomatoes, two of the primary members of the nightshades. Other nightshades include red peppers (both hot and sweet), the spices paprika and cayenne, and potatoes. I don’t eat these every day, so I wasn’t expecting trouble.
I’ve never had ratatouille before and I have to say it was absolutely delicious. Of course, my brother-in-law is an amazing chef, so that is a large part of why it was so good. He said that he grilled all the vegetables first to give it that bit of smokiness, but otherwise followed a basic ratatouille recipe.
I found a highly rated recipe from epicurious.com, the bon apetit recipe website, that I will be trying. Epicurious Ratatouille, Click Here. It’s a great way to get those vegetable servings that Karin has been promoting during March nutrition month.
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
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)
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.
30-Jan-2013
Comments Off on Low-Carb Seared Citrus Salmon
Low-Carb Seared Citrus Salmon
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 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
Comments Off on Low-Carb Garlic Lime Chicken
Low-Carb Garlic Lime Chicken
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!
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
Comments Off on XO Friday Foodie: Quinoa & Spinach Pilaf
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!
