Category Archives: Recipes

My Favorite Paleo Recipes – Part 1: Breakfast

24 Monday Mar 2014

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week105If you are a regular follower of my blog, you will know that me eating Paleo didn’t happen overnight; it took years of trial and error plus refinement to determine what works best for my body and myself. If you are also a fellow Paleo eater, or are curious as to what one eats when following the Caveman Diet, I am going to share with some of my favorite go-to foods for breakfasts, snacks, lunches, dinners and desserts in a five part series. First up, breakfast. These are all delish! Inbox me with your own favorite Paleo breakfasts!

Cinnamon Roll Smoothie
This is a super easy recipe and is like dessert for breakfast! In a mixture, add: 1/2 cup almond milk, 1/2 cup coconut water (or more almond milk), 1 frozen banana, 1 tablespoon hemp seeds (or nut of choice), 1/2 teaspoon chia seeds, 1 tablespoon raisins, 1/2 teaspoon pure vanilla extract, 1/2 teaspoon cinnamon (or more to taste), 1 scoop vanilla Fat Flush Body Protein (or your favorite protein powder) and a handful or two ice. Blend all. Serve with more raisins and a sprinkle of cinnamon.

Almond Zucchini Bread
Moist and delish! Preheat oven to 350° F and grease two mini bread loaf pans. Combine 1 1/2 cups almond flour, 1 1/2 teaspoons baking soda, 1/2 teaspoon salt and 1 teaspoon cinnamon in a small bowl and set aside. Combine 3 omega-3 eggs, 3 tablespoons maple syrup, 1 mashed banana and 1 tablespoon melted coconut oil in a stand mixer and beat on medium for about 2 minutes. Or combine in a large bowl and whisk together vigorously. Add 1 cup grated zucchini (water squeezed out) and mix until combined. Pour dry ingredients into wet and mix until incorporated. Pour batter into loaf pans. Bake for 32-35 minutes until a toothpick comes out clean. Remove from oven and let cool for 5 minutes. Transfer bread out of loaf pan and cool on wire rack. Makes 2 mini loaves.

Scrambled Egg Whites with Spinach, Tomatoes and Turkey
One of my ultimate favorites! Brown 1 pound lean ground turkey in a medium skillet until cooked through and lightly browned. Drain excess juices from the pan. Place turkey in a bowl and set aside. Wipe the pan clean with a paper towel. Scramble 8 egg whites until dry. Add scrambled eggs to cooked turkey. In a small skillet coated with cooking spray, lightly sauté 2 coarsely chopped tomatoes, 2 c. shredded spinach and 1 clove garlic, minced or pressed through garlic press. In a large skillet combine all ingredients and mix until evenly distributed. Season with sea salt and pepper to taste and serve immediately. Serves 6.

Bacon and Heirloom Tomato Frittata with Basil
Preheat oven to 350° F. In a medium bowl whisk 12 large omega-3 eggs together and add 1 clove of the minced garlic, 2 tablespoons chopped fresh basil, 1 tablespoon chopped fresh parsley, 1/2 teaspoon sea salt and freshly cracked black pepper to taste. Cut 1/2 pound turkey bacon (8 slices) into 1/4 inch strips and cook in a 10 inch, cast iron skillet until almost crispy and much of the fat has rendered. Using a slotted spoon, scoop out the bacon into a separate dish and reserve. Drain all but two tablespoons of the fat. Add 1 medium diced red onion diced and cook in the remaining bacon fat on medium heat until soft, about 3 minutes. Add another 1 clove of the minced garlic and cook for another minute. Add the bacon back to the pan and spread out evenly. Gradually pour the egg mixture into the hot pan and allow to cook on medium until the edges begin to cook and the eggs have cooked about halfway. Gently place heirloom tomatoes (in different sizes and colors cut into thick 1/2 inch slices) and onion slices on top of the eggs. Top with a few of the fresh basil leaves. Place the skillet in the oven and cook for approximately 20 minutes until the middle of the frittata is cooked. Remove from the oven and let the frittata set up and cool off slightly for about 5 minutes. Top with more fresh basil leaves and serve warm. Serves 6-8.

Banana Pancakes
Sift together 1 1/4 cup blanched almond flour, 1/4 cup coconut flour, 1/2 teaspoon baking soda and 1/4 teaspoon sea salt. In a medium bowl, whisk together 1 cup full fat coconut milk, 1 ripe mashed banana (about 1/2 cup), 3 large omega-3 eggs, 1 teaspoon vanilla extract and 1 tablespoon raw honey (optional). Pour 1/4 cup of batter onto a heated griddle greased with cooking spray. Cook the pancakes for 2-3 minutes per side until bubbling stops. Serve plain or top with honey, berries, walnuts, or almond butter. Serves 4-6.

Coconut Waffles
Mix together 1/2 cup coconut flour, 1/2 cup vanilla Fat Flush Body Protein (or your favorite protein powder), 1/4 cup fresh or canned pumpkin puree, 1/2 cup almond milk, 2 omega-3 eggs, 1 teaspoon vanilla extract, 1/4 teaspoon baking soda, and cinnamon to smell and taste. Pour about 1/3 cup batter into a heated waffle maker. Heat until no more steam rises from the waffle maker. Serve plain or top with honey, berries, walnuts or almond butter.

Be Fit. Be Strong. Be Well.
Adriana

Healthy Banana Desserts

03 Monday Mar 2014

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week98Who doesn’t love bananas? Who doesn’t love desserts? Combine them together and it’s a win-win sweet ending to any meal or a delicious treat when snacking in-between.

Perhaps you remember my mentioning how bananas are my Mother’s favorite fruit. In “The Bulging Benefits of Bananas,” I shared how Mom would always buy a bunch or two from the grocer, encourage us to snack on these white soft fruits every day, and how she would add several into delicious homemade meals and, better yet, desserts.

I also cited how bananas are loaded with nutrients, vitamins, and minerals, including potassium, fiber, B vitamins, tryptophan, and the good sugars – glucose, fructose and sucrose. And how eating this fruit daily has ample health benefits, such as fighting depression, curing hangovers, relieving morning sickness, and helping to protect against kidney cancer, diabetes, osteoporosis and blindness, and more. Plus benefits one who never think of – reducing the itch and swell of a mosquito bite by placing the inside of the banana peel against it and the same for removing warts.

But let’s get back to the desserts. Bananas make an excellent ingredient to add to cakes, cookies, pies, puddings, and more. They are especially delish when paired up with peanut butter, oats, apples, or dark chocolate.

Since healthy desserts are often hard to find, I thought I’d share a few of my favorite banana desserts. Try one or try them all!

Banana, Apple and Almond Butter Smoothie
In a blender, add 2 frozen bananas (peeled and cut in chunks), 1 medium apple (cored and quartered), 1/4 cup almond butter, 1/2 cup almond milk (or soy milk, non-fat milk, or coconut water), and 1 pinch nutmeg (optional). Blend until smooth. Add ice for additional thickness.

Banana, Apple and Walnut Bread
Preheat oven to 350°F. Lightly spray a 9-inch loaf pan. In a medium-sized bowl, mash 2 ripe bananas with a fork. Add 1 peeled and diced apple, 1/2 cup Sucanat or Stevia, 1 3/4 cups whole-wheat flour, 1/2 cup applesauce, 1 teaspoon baking soda, 1 teaspoon salt, and 1 teaspoon cinnamon to the bowl, and mix well. Pour into greased pan, and sprinkle with chopped 1 tablespoon chopped walnuts. Bake for 40 to 50 minutes or until a toothpick inserted in the middle comes out dry. Cool in pan for 15 minutes, and then transfer to a cooling rack.

Banana Carrot Cake with Blackberries
Preheat oven to 350°F. Mash 2 large and ripe
 bananas with a fork, add 3 eggs and 2 tablespoons coconut oil and whisk together. Add 3/4 cup almond milk, 1/2 cup brown rice flour, 1 cup rolled oats, 1 tablespoon chia seeds (optional), 1 teaspoon vanilla, a pinch of salt, and a pinch of saffron. Stir. Shred two carrots and ground 1 cup walnuts. Add to the mixture and stir. Grease the inside of 2 large 8-inch tartlet tins with coconut oil. Pour the batter into the tins and bake for about 30 minutes. Serve the cake while warm and top each with fresh blackberries and roasted almonds.

Banana Cream Pie
Peel 4-6 ripe bananas and cut in half. Place in a Ziploc bag or container and freeze overnight. For the crust, add 2 cups of unroasted, unsalted almonds into a food processor and process until ground. With processor still running, add a touch of maple syrup in a slow thin drizzle. Press crust mixture into a medium size pie plate with your finger, spatula, or wooden spoon. Next, fill crust with a generous amount of banana ice cream using a spatula or wooden spoon to evenly distribute and smooth out. Top pie with fresh fruit – blueberries, strawberries, raspberries, or blackberries.

Banana Foster
Peel 3 large firm ripe bananas and cut into medallions. Heat one tablespoon of coconut oil over medium heat in a large, heavy skillet and add bananas. Cook for 2-3 minutes, just until tender and turns brown. Serve warm over banana ice cream or Greek yogurt.

Banana Ice Cream
Peel 2 medium bananas and cut into medallions. Freeze until it hardens, about an hour or two. Remove and blend in a food processor or blender until smooth and creamy. Add 3 tablespoons almond butter and teaspoons honey and blend OR add 3 tablespoons unsweetened cocoa powder, 2 tablespoons coconut milk and 1/2 teaspoon vanilla. Both combos are delish or toss in fresh berries. You can also just eat just plain. Transfer to freezable container and freeze for a few more hours. Then serve and indulge!

Banana Muffins
Preheat oven to 325°F. Mash 2 very ripe bananas with a fork until mostly smooth. Stir in 2 eggs, coconut 1/4 cup melted coconut oil, 2 tablespoons honey, 1 teaspoon vanilla, 1 teaspoon cinnamon, 1 teaspoon and apple cider vinegar. Additional optional add-ins include: 1/4 cup shredded coconut, 1/4 cup chopped nuts or seeds, 1/4 cup shredded carrot or shredded zucchini, 1/4 cup dried cranberries or raisins, or 1/4 cup dark chocolate chips. Mix together 1 cup almond flour, sifted 1/4 cup coconut flour, 1/2 teaspoon salt, and 1 1/2 teaspoon baking soda. Add to mixture until well blended. Let batter rest for 5 to 10 minutes to allow the coconut flour to absorb the liquids. Fill paper-lined or well-greased muffin tins 2/3 full and bake 15 to 20 minutes. Test for doneness with a toothpick. Cool for 10 minutes then remove muffins to a wire rack. Makes 12 regular-size muffins.

Banana Oatmeal Cookies
Preheat the oven to 350°F. Mash 3 ripe bananas and mix with the 3 cups oats (preferably not instant), 1/2 cup skim milk and 1 egg. Add in 2 tablespoons Stevia (or other sugar substitute), 1/2 teaspoon vanilla extract, 1 teaspoon of cinnamon, and 1 tablespoon peanut butter (optional). Other optional add-ins area 1/2 cup dark chocolate chips or raisins. Grease a cookie tray with cooking spray and spoon the mixture on to make around 9 large cookies. Bake for 20-25 minutes until golden brown. Store in an airtight container.

Banana Peanut Butter Pudding
Puree 15 ounces chickpeas (or 15 ounces garbanzo beans), 1 banana, 2 tablespoons peanut butter, 1 tablespoon honey, 1 teaspoon honey in a blender, food processor, or hand blender. Spoon into serving bowls and refrigerate before serving.

Frozen Chocolate-Covered Bananas
Line a baking sheet with parchment or wax paper. Peel and cut 4 large ripe bananas into thirds crosswise. Insert a Popsicle stick into each piece of banana. Cover each piece with melted dark chocolate using a rubber spatula and sprinkle with shredded coconut or crushed nuts. Place the bananas on the baking sheet and freeze until frozen, about 2 hours. Indulge or store airtight in the freezer for up to one week.

Be Fit. Be Strong. Be Well.
Adriana

What’s for Dinner? Italian Night Makeover with Spaghetti Squash

27 Monday Jan 2014

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week88For those of you who are pasta lovers, but feel like you can’t just give up the carb-laden food, then perhaps it’s time for a quick makeover with spaghetti squash as your answer.

Found in grocery stores – August through March – in several varieties, spaghetti squash is a cylinder-shaped winter vegetable with inside strands similar to thin strings of pasta. Think capellini or angel hair spaghetti. Yum! The stands are yellower than spaghetti and provides a sweet, mild flavor. Best of all, it can be baked, boiled, microwaved, or slow cooked in a crockpot.

How nutritious is the spaghetti squash? Very! Low in calories (42 per cup), low in fat (> 0.5g per cup), and low in carbs (10g per cup), it’s a great choice for weight-loss or weight-management plans. It is packed with vitamins A, B-6, and C plus the minerals potassium, calcium, phosphorus, magnesium, and sodium.

Ready to try it out? Below is one of favorite Italian dinner lineups for when I’m in the mood to indulge but don’t want the guilt. Make one or all! You can also top off your meal with your favorite bottle of Italian wine, a loaf of fresh whole wheat bread with olive oil, and espresso!

Italian Leafy Green Salad

In a large bowl, combine 2 cups romaine lettuce (torn, washed, and dried), 1 cup torn escarole, 1 cup torn radicchio, 1 cup torn red leaf lettuce, 
1/4 cup chopped green onions, 1/2 red bell pepper (sliced into rings), 1/2 green bell pepper (sliced in rings), and 12 cherry tomatoes. Set aside. Whisk together the 1/4 cup grapeseed oil, 2 tablespoons chopped fresh basil, 
1/4 cup balsamic vinegar, and 2 tablespoons lemon juice. Add salt and pepper to taste. Pour over salad, toss and serve immediately.

Italian-Style Spaghetti Squash

Half 2 pounds spaghetti squash lengthwise and remove seeds. Place cut sides down in glass baking dish. Add 1/4 cup water and cover with plastic wrap. Microwave for 8-10 minutes until tender and cool slightly. Meanwhile in large skillet heat 1 tablespoon of olive oil. Add 1 red onion thinly sliced and cook for 3 minutes until onion is translucent. Add 1 diced zucchini and cook 4-5 minutes. Add 4 diced tomatoes, 1/4 teaspoon salt and 1/4 teaspoon pepper. Simmer for 10 minutes. Using a fork, scrape squash into bowl. Toss with 1 tablespoon olive. Spoon vegetable mixture over squash. Drizzle with more oil if desired. Garnish with 1/2 cup grated Parmesan cheese and 1 lemon sliced. Other option is instead of the vegetables, top with Cucina Antica’s Tuscany Pumpkin Pasta Sauce found online or at a whole food grocery store.

Almond Biscotti with Greek Frozen Yogurt

Preheat the oven to 325°F. Line two baking sheets with parchment paper. Chop 1/2 cup soaked and crisped almonds (pecans, walnuts, pistachios, or hazelnuts can be substituted) coarsely in the food processor or by hand, and set aside. In a dry food processor fitted with the “S” blade, grind 1 1/2 cups of your favorite sweetener (I use stevia) to a very fine powder. Add 1 2/3 cups almond meal, 1 cup arrowroot powder, 1 1/2 teaspoons baking powder, 1/2 teaspoon unprocessed salt, and 2 teaspoons nutritional yeast (optional buttery flavor). Spin it for a minute to a very fine powder. Open the lid, stir the bottom, replace the lid, and grind again until the powder is uniformly fine. To the dry ingredients in the food processor, add 3 eggs (at room temperature), 1 teaspoon guar gum (optional, for slightly less crumbling), 2 teaspoons pure vanilla extract, zest of 1/2 lemon or orange, 1 teaspoon almond extract (optional), and 1/2 teaspoon ground anise seeds (optional). Pulse the nuts in briefly so they’re evenly distributed but not mush. Coat your hands with a bit of coconut oil. Remove the dough from the food processor. Divide it into two equal parts and place on the baking sheets. Shape each piece into a rectangular log about 10 inches long, 2 inches wide, and 1 inch thick at the thickest point. Bake for 20 minutes. If they begin to crack, remove from oven before they crack deeply. Let cool for 20 to 30 minutes in the pan on a rack. With a sharp knife on a cutting board, carefully slice each log diagonally into 1/2-inch-thick biscotti or a bit thicker. Place each piece flat on its side on the baking sheets. Bake for 15 to 20 minutes at 325°F. Turn over each slice and bake for 15 additional minutes, until slightly golden brown on the top. Transfer to a wire rack or a plate to cool. Serve after dinner with Healthy Choice’s vanilla bean Greek yogurt or enjoy with breakfast! Store extras in an airtight container.

A few more tips with the spaghetti squash. When selecting, be certain it is hard and surprisingly heavy for its size. Avoid squash with soft spots and green in color. Once home, store your spaghetti squash in a cool, dry place. You may also choose to freeze. After cutting, wrap the squash in plastic and store it in your refrigerator no more than two days.

Monja!

Be Fit. Be Strong. Be Well.
Adriana

Three Favorite Clean Eating Recipes for Breakfast

17 Monday Jun 2013

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week69One of the tricks of the fountain of youth is what you eat. You truly are what you consume, especially as you age since your body isn’t as forgiving. Your metabolic rate decreases and your ability to breakdown and digest foods is greatly reduced. Weight now can pack on quicker and muscle tone can be harder to retain. Hence even more of a reason to eat clean.

When eating clean, your daily meals area a combination of lean means, complex carbohydrates and healthy fats which keeps blood sugar levels stable and wards off hunger. The foods are natural, free of added sugars, hydrogenated fats, trans-fats and anything else that is unnatural, unnecessary and unhealthy. Meals are more frequent, three main ones and two to three small snacks a day, to rev up your metabolism and curb your appetite.

One of my own fun tasks with my clean eating diet is finding recipes that feel like I’m indulging then restricting. It’s all about getting creative, inventive and experimenting. Below are just three of my favorite morning recipes that I are simply delicious and yet clean!

Scrambled Egg Whites with Spinach, Tomatoes and Ground Turkey: Cook 1 pound lean ground turkey in a medium skillet until cooked through and lightly browned. Drain excess juices from the pan. Place turkey in a bowl and set aside. Wipe the pan clean with a paper towel. Scramble 8 egg whites until dry. Add scrambled eggs to cooked turkey. In a small skillet coated with cooking spray, lightly sauté 2 coarsely chopped tomatoes, 2 c. shredded spinach and 1 clove garlic, minced or pressed through garlic press. In a large skillet combine all ingredients and mix until evenly distributed. Season with sea salt and pepper to taste and serve immediately. Serves 6. Nutritional facts (per serving): 114 calories, 8 calories from fat, 24g protein, 2g carbs, 0.59g dietary fiber, 1g sugars, 120mg sodium.

Blueberry Almond Pancakes: Heat a pancake griddle to 375. In a blender, blend together 6 egg whites, ½ c. old fashioned oatmeal (not instant), a splash of vanilla extract, pinch of cinnamon powder, pinch of stevia, 1/4 tsp. baking soda, and 1/2 tsp. flaxseed oil. After coating griddle with cooking spray, drop batter by spoonful onto the pan. When bubbles start to form, place evenly on pancake about 1 tbsp. fresh blueberries. Let them set in before flipping the pancake. When ready to serve, top with additional blueberries and sliced almonds. Makes 1 service of 6 pancakes, depending on the size. Nutritional facts (per serving): 287 calories, 3g fat, 37g carbs, 28g protein.

Apple Pumpkin Muffins: Preheat oven to 375. Line muffin pan with paper or silicon liners or coat with cooking spray. Combine 1 c. old fashioned oatmeal (not instant), 1/2 c. canned pumpkin, 1/2 c. unsweetened applesauce, 1/2 c. milk or milk alternative or 1/2 c. apple juice, 2 large egg whites + 1 yolk (lightly beaten),  and 2 tbsp.+ 1 tsp. canola oil. Mix until all ingredients are blended. Measure and mix all dry ingredients:  1 tbsp. double-acting baking powder, 1/2 tsp. baking soda, 1 tsp. cinnamon, 1/4 tsp. ground nutmeg, 1 tsp. pumpkin spice, 1/2 c. amaranth or quinoa flour, 1/4 c. whole wheat flour and 1/4 c. maple sugar flakes. Make a well in the center and pour wet ingredients into dry. Add dried fruit if desired. Mix until dry ingredients are just moistened. Fill muffins cups 2/3 full. Bake 15 – 20 minutes or until lightly browned on top. Makes 12 muffins. Nutritional facts (per serving): 189 calories, 78 calories from fat, 6g protein, 21g carbs, 2g dietary fiber, 8g sugars, 25mg sodium.

Have a favorite eat clean recipe? Please share below!

Be Fit. Be Strong. Be Well.
Adriana

 

What’s for Dinner? Pumpkin in the Soup, Entrée and Dessert!

03 Monday Dec 2012

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week68aPumpkin is my favorite fruit right after blueberries. When the leaves start to change, I know it’s time for pumpkins and my beloved pumpkin recipes. Pies, breads, puddings – I just can’t seem to get enough of this seasonal fruit.

Pumpkins are a superfood, loaded with vitamins A, C, E, K, and many minerals including magnesium, potassium, zinc, and iron. Pumpkins are high in antioxidants – carotenoids, lutein, and zeaxanthin – and are an excellent source of fiber.

The autumn season has allows me the opportunity to explore new pumpkin recipes. As homemaker and cook/baker when I’m home, I boast a collection of well over 200 cookbooks that I love to pour my heart and taste buds into. The following are a few of the new recipes I have already tried out this season. I hope you enjoy them as much as I do.

Roasted Pumpkin Apple Soup: Preheat oven to 450°F. Toss 4 lbs. pie pumpkin (peeled, seeded and cut into 2-inch chunks), 4 large sweet-tart apples (Empire, Cameo or Braeburn unpeeled, cored and cut into eighths), 1/4 c. extra-virgin olive oil, 1 tsp. salt and 1/4 tsp. freshly ground pepper in a large bowl. Spread evenly on a large rimmed baking sheet. Roast, stirring once, for 30 min. Stir in 1 tbsp. chopped fresh sage and continue roasting until very tender and starting to brown, 15-20 min more. Transfer about one-third of the pumpkin and apples to a blender along with 2 c. reduced-sodium chicken broth or vegetable broth. Puree until smooth. Transfer to a Dutch oven and repeat for two more batches. Season with the remaining 1/4 tsp. salt and heat through over medium-low heat, stirring constantly to prevent splattering, for about 6 min. Serve each portion topped with toasted chopped hazelnuts and a drizzle of 2 tbsp. hazelnut oil. Makes 12 cups. Serves 12. Make Ahead Tip: Cover and refrigerate for up to 3 days. Reheat in the microwave on high, covered, stirring frequently, or on the stovetop over medium heat.

Pumpkin Ravioli:  Combine 1 c. canned or fresh pumpkin, 1/3 c. grated Parmesan cheese, 1/4 tsp. salt, and 1/8 tsp. black pepper. Spoon about 2 tsp. pumpkin mixture into center of each wonton wrapper (you will need24 wonton wrappers). Moisten edges of dough with water; bring two opposite sides together to form a triangle, pinching edges to seal. Place ravioli into a large saucepan of boiling water with 1 tsp. salt; cook 7 minutes, and drain in a colander. Place 1/2 c. chicken broth in pan; bring to a boil. Add ravioli, tossing to coat. Sprinkle with chopped parsley. Makes 24. Serves 6.

Pumpkin Cookies:  Preheat oven to 375°F. Beat 1/2 c. corn oil and 2 eggs until well emulsified. Add sugar substitute to equal 1 c. sugar and beat until fluffy. Add 1 c. pumpkin, then the following dry ingredients: 2 c. flour, 1 tsp. salt, 1 tsp. nutmeg, 2 1/2 tsp. cinnamon, 1/2 tsp. ginger and 1 tsp. baking soda. Add 1 c. raisins and 1 c. walnuts. Drop by teaspoonfuls onto greased cookie sheet. Bake for 15-20 minutes. Makes 3 dozen. Serve with frozen vanilla yogurt sprinkled with pumpkin spice.

Be Fit. Be Strong. Be Well.
Adriana

Three More Favorite Fat Flush Plan Recipes

06 Saturday Oct 2012

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“The Fat Flush Plan” by Ann Louise Gittleman, Ph.D., C.N.S. is a New York Times bestselling that has rocked the world of dieters. Filled with detailed ways to cleanse your liver by eliminating toxins that prevent it from flushing fats efficiently the book also includes meal plans and recipes, an ongoing weight loss program, tips on eating out, and a newly developed lifestyle program for complete detox dieting. Millions of women who have followed Ann Louise’s proven path to a slimmer, healthier life, including me.

In “Three Favorite Fat Flush Plan Recipes,” I shared three of my favorite recipes using the Fat Flush Body Protein, a gluten and dairy-free protein powder containing yellow pea protein, brown rice protein, vanilla bean extract, guar gum, inulin, and stevia. The three Fat Flush recipes do not include this protein to illustrate you do not have to purchase and eat this protein type for success on the plan.

These recipes also happen to all include zucchini, a natural source of vitamins C, A, B-1 and B-6. Zucchini is also a natural source of phosphorus, copper, magnesium, zinc, iron, and calcium. It is also low in calories with just 25 calories in one medium-sized zucchini. Daily intake of zucchini helps to effectively lower your high homocysteine levels and is known to assist your body in supporting the arrangement of capillaries. Regular consumption of the vegetable helps to protect against colon cancer, averts high cholesterol and prevents multiple sclerosis.

So the next time you are in the produce section of the supermarket, be sure to pick up a few zucchinis and try one or all of the recipes below. I know you will be delighted by the taste while your body will reap the nutrients.

Zucchini and Beef Delight: In a large, nonstick skillet over medium heat, heat 1/2 c. chicken broth. Add 1 medium diced onion, 1 sliced green pepper, 4 minced garlic cloves and 4 small zucchini (cut into 1/4 inch slices) and sauté until soft. Transfer vegetables onto plate and set aside. In the same nonstick skillet, 1 lb. ground beef, 1 tsp. ground cumin, 1/2 tsp. cinnamon, 1 tsp. cayenne and 1 tsp. ground turmeric until beef is cooked through. Add cooked vegetables, diced one 14.5 oz. can no-salt diced tomatoes and 2 tbsp. tomato paste to skillet. Heat through and add a handful of fresh chopped cilantro before serving. Serves 4.

Zucchini Cheese Bake: Preheat oven to 350° F. For this recipe, you will need 2 c. thinly sliced zucchini, 4 ounces cubed Swiss cheese, 2 tbsp. grated Parmesan cheese, 2 tbsp. chopped fresh parsley, and 1 tbsp. chopped chives. In a nonstick baking dish you will create 3 layers. Spread the first layer with 1/3 of the above ingredients. Repeat this process twice and top with 1/2 cup bread crumbs. Bake uncovered for 30 minutes until the bread crumbs all golden brown, not burnt. Serves 4.

Zucchini Bread: Preheat oven 350° F. Lightly coat an 8- inch bread or loaf pan with olive oil spray. In a large bowl, stir together 1 c. spelt flour, 1 c. oat flour, 1 tsp. sea salt, and 1 tbsp. non-aluminum baking powder. In a small bowl or blender, combine 1/2 ripe banana, 3 tbsp. walnut oil, 1/2 c. water, 1/4 c. natural honey, 1/4 c. pure maple syrup, 1 egg, 1 oz. silken tofu, 2 cc. shredded zucchini, 1/2 c. chopped walnuts until smooth. Pour wet ingredients into dry, stirring just until mixed. Fold in zucchini and nuts. Pour batter into pan. Bake for 45 to 55 minutes, until knife inserted into center comes out clean and top springs back when lightly pressed with your finger. Cool completely before cutting.Store covered in refrigerator for up to 1 week. May also be frozen. Makes 1 loaf.

Be Fit. Be Strong. Be Well.
Adriana

Three Favorite Fat Flush Plan Recipes

05 Friday Oct 2012

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There is no doubt that Ann Louise Gittleman is a visionary health expert and trendsetter. As shared in my previous blog “Book Review: The Fat Flush Plan by Ann Louise Gittleman, Ph.D., C.N.S.,” her “Fat Flush Plan” is a groundbreaking low carb, detox diet program that has helped millions to rid themselves of excess weight fat and bloat, support their liver, clean up their lymph, and help to eliminate the appearance of their cellulite – for good as long as they maintain the “Lifestyle Eating Plan.”

I was one of those millions who have tried her diet and with great success. I dropped weight and lost what little cellulite I had. Now a follower of the “Lifestyle Eating Plan,” I thought I would share three of my favorite fast flush plan recipes. All include the Fat Flush Body Protein, a gluten and dairy-free protein powder – containing yellow pea protein, brown rice protein, vanilla bean extract, guar gum, inulin, and stevia – and one of the highest protein efficiency ratios available. The Fat Flush Body Protein contains 20 grams of protein per serving and will keep you sustained and energized for several hours, preventing cravings and temptations while stabilizing your blood sugar. The Blueberry Smoothie below is my absolute favorite and I make it daily. Even my daughter likes it!

Sweet Potato Casserole: Preheat oven to 325° F. Lightly coat a 9-inch square baking dish or pie plate with olive oil spray. Combine 2 medium sweet potatoes (peeled, cubed and cooked), 3 eggs, 1/2 c. water, 2 scoops Fat Flush Body Protein (vanilla), 1 tsp. cinnamon, 1/2 tsp. cloves and 1/4 tsp. ginger in blender or food processor until well blended. Pour into baking dish or pie plate. Bake for about 30 minutes, until knife inserted into center comes out clean. Reheat at 250° F for about 15 minutes, or until warm. (Note: This dish may be made up to 3 days ahead; cover and refrigerate. Can also be frozen.) Serves 6.

Energy Bars: Heat oven to 300° F. Lightly coat bottom of a 9-inch baking dish with olive oil spray. In a small bowl, mix dry 1 c. nut flour (almond or hazelnut), 1/2 cup Fat Flush Body Protein (vanilla or chocolate) and 1 packet Stevia Plus (optional) together. Add 2 tbsp. unsweetened organic nut butter (almond or hazelnut) and 1/4 c. shredded apples or pears. Mash together with a fork until mixture can be formed into a ball. You may need to add a bit more fruit or nut butter for dough to hold together. Press firmly into the bottom of baking dish to ensure a densely packed bar which won’t crumble. Dough will come about half-way up pan.Lightly cut into 6 equal-sized bars. Bake for 15 minutes. Let cool, cut again along scored lines. With a spatula, carefully remove from pan. Wrap bars individually; freeze until needed. Makes 6 bars.

Blueberry Smoothie: Combine 8 oz. cran-water (1oz. 100% unsweetened cranberry juice to 7 oz. of water), 1 scoop Fat Flush Body Protein (vanilla), 1 c. fresh or frozen blueberries, 1 tbsp. flaxseed oil, 1 tbsp. flax or chia seeds, and ice cubes (optional) in a blender until blend into smooth. Serves 1.

Be Fit. Be Strong. Be Well.
Adriana

What’s for Dinner? Veggie Burger, Zucchini Casserole and Spinach Salad

29 Saturday Sep 2012

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Food.  Who doesn’t love to eat? And I must admit, I love all foods; fresh-from-the-oven chocolate chip cookies, hot pizza with my favorite toppings, sushi from Blue Fin, creamy macaroni and cheese, a good burger with thin fries, an Italian meal from Limoncello’s, cold cookies and cream ice cream, and more. I could go on and on. But I rarely eat any of the above mentioned. No, I’m a discipline eater who chows down veggie wraps as a splurge, drinks protein smoothies regularly, and fills my daily meals with fruits, vegetables, chicken or fish, and nuts. Many find my food intake boring and don’t know how I can eat this way day in and day out. But to me, it’s easy as I also find many ways to be creative within my own limitations.

Spinach, zucchini and mushrooms are a few of my favorite vegetables, while I love every type of fruit that is out there except for coconuts. So why not share a few of my favorite recipes incorporating them? The Portobello Mushroom Burger is to die for. I eat mine without the bun, but please feel free to eat bread if you eat carbs. The avocado sauce is simply delish as is the Zucchini-Tomato Gratin, a family favorite especially with my daughter. The spinach salad is a classic. I have one almost every day as it is my absolute favorite veggie and my favorite leaf base for salads. And what meals is complete without a dessert? Below I share my Fresh Fruit Kabobs recipe with a cinnamon yogurt dipping sauce. Simply yum! I hope you find these recipes as divine as I do. Enjoy!

Portobello Mushroom Burger:  Brush 4 medium portabella mushrooms with stems removed and 1 medium onion, cut into 1/2 inch slices, with 3 tbsp. olive oil. Sprinkle with 1/2 tsp. salt and 1/4 tsp. ground black pepper. Heat large skillet or grill pan over medium heat until hot. Add mushrooms; cook until tender, 8 to 10 min, turning once. Transfer mushrooms to plate, cavity side up; cover to keep warm. In same skillet, cook onion slices until golden, about 8 min, turning occasionally. Meanwhile, combine in small bowl, 1/2 sliced avocado, 2 tbsp low-fat yogurt, 1/2 tsp minced garlic and 1/4 tsp. each salt and pepper; mash until smooth for an avocado sauce. Spoon onions and 4 roasted red peppers into mushroom cavities, divided equally. Spread smooth Avocado mixture on bottom of 4 lightly toasted hamburger buns; top each with stuffed mushrooms.  Top with remaining sliced avocado. Cover with tops of buns. Serves 4.

Zucchini-Tomato Gratin: Cut 1 1/2 lb. tomatoes into 1/4″ thick slices; drape tomato slices over colander, sprinkle with salt and let drain 45 min. Spread 2 medium zucchini (1 lb.), cut into 1/8” thick diagonal slices, on baking sheet and sprinkle with salt. Let stand 30 min to sweat out excess moisture. Rinse well and pat dry. Preheat oven to 375°F. Heat 1 tsp. olive oil in nonstick skillet over medium-high heat. Sauté zucchini 3-4 min or until golden. Transfer to plate. Do this in 2 batches if necessary, adding more olive oil between batches. Layer half of zucchini slices in 8” square baking pan. Top with half of tomatoes. Sprinkle with 2 thinly sliced garlic cloves, 1 tbsp. roughly chopped kalamata olives, 1/8 c. thinly sliced basil leaves, and 1/4 c. Parmesan cheese. Season with freshly ground black pepper. Repeat with remaining zucchini, tomatoes, 2 thinly sliced garlic cloves, 1 tbsp. roughly chopped kalamata olives, and 1/8 c. thinly sliced basil leaves. Drizzle top with 1 Tbs. oil and sprinkle with remaining 1/2 c. cheese. Cover with foil, and bake 10 min. Remove foil. Bake 20 min more or until cheese is melted and gratin is bubbling. Let stand 5 min before serving. Serves 4.

Spinach Salad: To make a raspberry vinaigrette dressing, combine the following ingredients in a blender or food processor and emulsify until smooth: 1/2 c. vegetable or canola, 1 packet of Truvia or other stevia-based sweetener, 1/4 c. no sugar added apple sauce, 1 tbsp. Dijon mustard, 3 tbsp. red wine vinegar, 1 tsp. fresh lemon juice, a dash salt and pepper to taste and 1/2 c. fresh or defrosted frozen raspberries. Set aside. For the salad, in a large bowl combine 1 package fresh baby spinach (rinsed and torn into bite-size pieces), 1 cup dried cranberries, 3 /4 cup slivered or chopped almonds, 3 chopped egg, and 4 ounces fresh goat cheese (crumbled). Toss lightly with dressing and serve immediately. Store remaining dressing in an airtight container in the refrigerator. Serves 4.

Fresh Fruit Kabobs:  Combine 1 c. unflavored yogurt with 2 tsp. brown sugar, 1/4 tsp. vanilla extract and 1/4 tsp. ground cinnamon. Alternating the following fruits – 2 pts. fresh strawberries, 1 pineapple, peeled, cored and cubed, 1 honeydew melon, scooped into melon balls and 3 kiwi fruits, peeled and sliced – by threading them onto 6” bamboo skewers. Serve kabobs with cinnamon yogurt dipping sauce. Makes 24 kabobs.

Be Fit. Be Strong. Be Well.
Adriana

What’s for Dinner? Spinach Salad, Salmon, Asparagus and Carrot Cake

06 Tuesday Dec 2011

Posted by in Recipes

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Growing up, on any given night I could tell you what was for dinner at home. Baked chicken on Mondays, meat loaf or another beef dish on Wednesdays, pasta on Thursdays and Sundays, and homemade pizza or Stromboli on Fridays. Tuesdays and Saturdays were saved for going out to dinner, oftentimes to the very same restaurant for six months at a time.

While mom was a great cook and dad selected good restaurants to dine, I didn’t want this type of repetition in my home. So I made it point not to make the same meal twice and would frequently ask my two children what they would like for dinner. As a result of this quest to make different dishes regularly, I have collection of cookbooks that far exceeds my needs. In any event, I love the thought of having so many recipes at my fingertips as I love to whip up a great meal with family and friends.

So once again I will share with you some of my favorite recipes as well as my children. I love spinach; it’s my favorite veggie and strawberries are one of my favorite fruits, hence the spinach and strawberry recipes. Both of my kids love salmon. And while they will tell you they love it just plain, I am constantly trying different ways to prepare it. The carrot cake is everyone’s favorites. I hope you enjoy these and more to come!

Spinach and Strawberry Salad: In a large bowl, toss together 2 bunches spinach (rinsed and torn into bite-size pieces) and 4 cups sliced strawberries. In a medium bowl, whisk together 1/2 cup vegetable oil, 1/4 cup white wine vinegar, 1/2 cup white sugar, 1/4 teaspoon paprika, 2 tablespoons sesame seeds, and 1 tablespoon poppy seeds. Pour over the spinach and strawberries, and toss to coat. The carrot cake recipe is loved by all.

Sweet ‘n’ Hot Glazed Salmon: Preheat your oven’s broiler, and grease a broiling pan. In a saucepan over medium heat, mix together 1 1/2 cups apricot nectar, 1/3 cup chopped dried apricots, 2 tablespoons honey, 2 tablespoons reduced sodium soy sauce, 1 tablespoon grated fresh ginger, 2 cloves garlic (minced), 1/4 teaspoon ground cinnamon and 1/8 teaspoon cayenne pepper. Bring to a boil, then reduce heat to medium-low, and simmer for about 20 minutes, or until reduced by about half. Stir occasionally to prevent burning. Remove 1/4 cup of the glaze for basting, and set the remaining aside. Place 1 (3/4 pound) salmon filet on the greased broiling pan, and brush with glaze. Broil three inches from the heat for 8 to 12 minutes or until salmon flakes easily with a fork. Gently turn over once during cooking, and baste frequently during the last 4 minutes. Serve with remaining glaze.

Oven Roasted Asparagus: Preheat an oven to 425 degrees F. Place 1 bunch thin asparagus spears (trimmed) into a mixing bowl, and drizzle with 3 tablespoons olive oil. Toss to coat the spears, then sprinkle with 1 1/2 tablespoons grated Parmesan cheese (optional), 1 clove garlic, minced (optional), 1 teaspoon sea salt, and 1/2 teaspoon ground black pepper. Arrange the asparagus onto a baking sheet in a single layer. Bake in the preheated oven until just tender, 12 to 15 minutes depending on thickness. Sprinkle with 1 tablespoon lemon juice (optional) just before serving.

Carrot Cake: Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9X13 inch pan with non-fat cooking spray. In large mixing bowl, beat 6 egg whites. Slowly beat in 1 1/3 cups white sugar, then 1 cup applesauce, 1/2 cup skim milk, and 1 1/2 teaspoons vanilla extract. Stir in 1/4 teaspoon ground cloves, 1/2 teaspoon ground nutmeg, 1 tablespoon ground cinnamon, 2 teaspoons baking soda, and 1 cup whole wheat flour and 1 cup all-purpose flour. Stir in, one ingredient at a time, 1 (8 ounce) can crushed pineapple with juice, 2 cups shredded carrots, 1/2 cup chopped walnuts, and 1/2 cup raisins. Pour into the prepared pan. Bake for 35 – 40 minutes in the preheated oven. It is done when toothpick inserted in center comes out clean.

Be Fit. Be Strong. Be Well.
Adriana

The Perks of Pumpkin – Part II

26 Wednesday Oct 2011

Posted by in Diet, Recipes

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In Part I of “The Perks of Pumpkin,” I discussed some of the great health benefits of pumpkin. In Part 2, I am some great ways to incorporate pumpkin into your daily diet. What is especially nice about this orange-colored vegetable is that it is great tasting and extremely low in fat and calories. That makes it a delight to cook and back with. You can easily add a few scoops of pumpkin to chili, macaroni and cheese, and even spaghetti sauce. The following are just a few of my favorite pumpkin recipes to get more pumpkin in your diet.

Pumpkin Oatmeal: Mix together 1 c. quick-cooking rolled oats and 3/4 c. milk (or as needed) in a microwave-safe bowl. Cook on high for 1 to 2 min., stirring once. Add more milk or oats to achieve desired consistency and cook for another 30 sec. Stir in 1/2 c. canned pumpkin puree, 1/4 tsp. pumpkin pie spice, and 1 tsp. cinnamon sugar. Heat through, and serve.

Pumpkin Scones: Preheat oven to 375 degrees F. Lightly grease 2 baking sheets. In a large bowl, stir together 2 c. all-purpose flour, 2 c. whole wheat flour, 4 tsp. baking powder, and 1 1/4 tsp. baking soda. Mix in 1/2 tsp. ground ginger, 1/2 tsp. allspice, 3 tsp. ground cinnamon, 1/4 tsp. ground cloves, and 1 tsp. salt. Set aside. In a separate large bowl, cream 1/4 c. butter (softened) until fluffy. Mix in 1/2 c. applesauce, then slowly stir in 2 1/4 c. sugar until well blended. Mix in 2 eggs (beaten) and 1 (15 oz.) can pumpkin. Gradually mix dry ingredients into wet ingredients. Stir in 1 c. finely chopped pecan and 2 c. golden raisins. Drop by heaping tablespoonfuls onto cookie sheets, leaving 2 inches between scones. Flatten scones with back of the spoon. In a small bowl, stir together 3 tbsp. of sugar and 2 tsp. ground cinnamon, and sprinkle on top of scones. Bake in preheated oven until golden brown, about 12 to 14 min. Remove, and let cool on cookie sheets 5 min. before removing to wire racks to cool.

Pumpkin Chili: Heat 1 tbsp. vegetable oil in a large skillet over medium heat, and sauté 1 c. chopped onion, 1/2 c. chopped green bell pepper, 1/2 c. chopped yellow bell pepper, and 1 clove garlic (minced) until tender. Stir in 1 lb. ground turkey and cook until evenly brown. Drain. Mix in 1 (14.5 oz.) can diced tomatoes and 2 c. pumpkin puree. Season with 1 1/2 tbsp. chili powder, 1/2 tsp. ground black pepper, and 1 dash salt. Reduce heat to low, cover, and simmer 20 min. Serve topped with 1/2 c. shredded Cheddar cheese and 1/2 c. sour cream.

Pumpkin Protein Cookies: Preheat oven to 350 degrees F. In a large bowl, whisk together 3/4 c. SPLENDA® Granular, 1 c. rolled oats, 1 c. whole wheat flour, 1/2 c. soy flour, 1 3/4 tsp. baking soda, 1/2 tsp. baking powder, 1/2 tsp. salt, 2 tsp. ground cinnamon, and 1 tsp. ground nutmeg. Stir in 1/2 c. pumpkin puree, 1 tbsp. canola oil, 2 tsp. water, 2 egg whites, and 1 tsp. molasses. Stir in 1 tbsp. flax seeds (optional), if desired. Roll into 14 large balls and flatten on a baking sheet. Bake for 5 min. in preheated oven. DO NOT OVERBAKE: the cookies will come out really dry if overbaked.

Quick Tip: In general, pumpkins can keep for a long time in a cool dry place, ideally 50 to 60 degrees. Once cut, they will need to be used within a couple of days, or freeze it, as it can mold quickly. If cooked, it’s fine in the refrigerator four to five days.

Be Fit. Be Strong. Be Well.
Adriana