Quotes To Help Me Deal Through Connecticut Tragedy

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There are no words I could muster to say to help the friends, family, and community of those involved in today's tragedy in Connecticut. This devastating event at an Elementary School that took 26 innocent lives, 20 of which were children, is absolutely astonishing and left me shocked, scared for the future of our nation, and feeling helpless in my desperate desire to aid those suffering right now. 

Whenever these things happen, I turn to quotes that have guided me through horrific times in the past. They help my troubled heart deal with the sadness I am feeling for those involved, as well as remind me that life is fleeting, and to be thankful for what I have and enjoy every second of this existence I've been given. 

http://www.beautyfrosting.com/bf-qod-loss

I hope those effected remember their loved ones, every second they had with them, because no one, not even a deranged shooter can take those precious memories away from them. I myself am going to spend the day with those I love, taking several pictures, (which drives them absolutely crazy), so no matter what happens in the future I will always have records to look fondly back on with nostalgia and love. 

LOW FAT, no bake/easy, cheap WW dessert you'll love!

Key Lime Pie 

I'm NOT a photographer & took this picture with my phone, it doesn't do this delicious no guilt treat justice!!!! 

I heard about this recipe from one of my friends on Weight Watchers and so decided to give it a whirl! Glad I did! 

First off this recipe takes 8-5 EASY minutes to whip up...AWESOME! 

Secondly, the pie only has 4 real ingredients you'll need, which all keep well in your house, so you can buy them and not worry about making it right away before they go bad, an unfortunate problem I have that plagues me. The only thing worse than really craving something, that you go to prepare and realize you are missing one crucial ingredient...is when you spend your hard earned money on groceries and they go bad before you eat them! When "meal planning" for the week, I try to really stick to what's laid out, which has helped me not waste as much. However, once in awhile life happens mixing it all up, and I keep telling myself  I'll cook whatever I planned to eat prior, but missed, the next day, until I go to the fridge and it's rotten. Ugh, the worst! 

Thirdly, this very scrumptious dessert can be made ahead of time, keeps well, and can even be frozen to enjoy in increments! There's nothing better than eating a great dessert for two days, freezing it, and getting to enjoy it again hassle free at a later date! Many times I feel when I make something, I must eat it all before it goes bad, so I don't waste time, money, and effort. This habit forming, bad behavior is not good for my waist line and tends to make me not want to eat that food again for at least a year after I stuff myself full of it for days on end.

Finally, this low fat, low cal treat is actually really tasty and it even packs 4g of protein, which will leave you feeling full and not give you the normal intense blood sugar spike you have after consuming most desserts. 

****HEALTH TIP:

Blood sugar spikes can give you a headache, and most likely make you hungry again in an hour or two. That's why when you go out to eat at a great restaurant, indulge in several courses or just plain out eat entirely too much, you tend to come home and soon feel tired and lethargic. After you wake up from your nap (or maybe that's just me) you are embarrassingly hungry again. How can that be when you just literally stuffed your face a couple hours prior with enough food to feed a small third world village???? I'll tell you how....spiked blood sugar. It's something nutritionists always tell you to avoid. Basically stay away from high glycemic (sugar) content food and drinks, eat smaller meals, limit alcohol consumption, exercise, and drink lots of water. Also, try this dessert ; ) 

Blood sugar levels are regulated in your body by a hormone influenced feedback mechanism. This is important because blood carries glucose (sugar) throughout out the body to all the cells, which use it for energy. Within a day, normal blood sugar should vary only slightly, increasing after meals and decreasing after rest or not eating. When the blood sugar levels do rise, the pancreas releases insulin (hormone) that causes cells to become more permeable, or take up and store the glucose. Muscles and the liver convert glucose and store it while fat cells are inhibited to break down fat to use for energy, so the extra glucose is used. You heard me, the fat cells aren't breaking down fat...you know what that means! It's also good to know that exercising your muscles causes them to break down and use the glucose they stored previously. 

This particular pie has a real light, aerie feel to it that compliments the tangy citrus flavor of key lime and creamy goodness of the whipped topping and yogurt! The boys in my house like the pie by itself or will add just a few miniature M&Ms to the top of it sometimes, which speaks volumes to the pie's natural sweetness and great taste, since they refuse to eat most reduced fat or fat free desserts period! 

Key Lime Pie 

Serves-8         Serving size- 1 slice (1/8th of pie) 

Fat-5g

Calories-205

Carbs-32g

Protein-4g

INGREDIENTS

-2 (1 serving) Key Lime Pie Greek Yogurt  ( Used Oiko's-any kind ok) 

-1 Reduced Fat GrahamCracker Pie Crust (Used Keebler-any kind ok)

-1 Container of Fat Free Whipped Topping (Used generic)

-1 large box of Sugar Free/Fat Free Lime Jello Mix

-1/4 cup of water

PREP TIME: 10 minutes + 2 hours refrigeration 

COOK TIME: 0 minutes

DIRECTIONS

1) Boil water

2) Put dry jello mix into a large bowl & whisk in boiled water well until smooth

3) Add key lime pie yogurts & whisk well until smooth making sure to get all lumps out 

4) Gently fold in whipped topping to mixture until incorporated

5) Pour contents of bowl into pie crust, making sure it's equally distributed & smooth over top of pie with wooden spoon for looks

6) Put pie in refrigerator for at least 2 hours so it's cool & flavors mix OR put pie in freezer for at least an hour. 

*Keep pie refrigerated & will last up to a week

*Keep pie in freezer & it will last one month. Just take out 30mins-hour ahead of time to thaw before serving. Although I really like it frozen too, the pie turns into frozen yogurt after thawing for 3-5mins & tastes really good that way too! 

Make sure that everything is well mixed before folding in whipped topping! 

What's your favorite Weight Watcher's Recipe??? 

Protein Energy Snack that's crunchy & sweet!

Red Delicious Apple with 
Almond Butter






**COOKING TIP
Use apple slicers! 

~FAVORITE THINGS~
Apple slicers make life easier & cleaner! They are super cheap and you can find them at most grocery stores, but definitely try Wal-Mart, Target, or Bed Bath & Beyond. I like the ones that you can pop in the dishwasher and that have a soft handle grip. Check out how easy they are to use below, a monkey could do it ; )

Viola~

NUTRITION:
Serving Size-1 apple (for weight loss I eat a half of an apple) & 1-2ozs of almond butter
Fat-15g
Saturated Fat-1g
Calories-195
Carbohydrates-24g
Cholesterol-0
Sodium-0
Sugar-11g
Protein-7g




INGREDIENTS:      
1 apple (any kind you like, I use red delicious        most often)
1-2 oz of almond butter





DIRECTIONS:
1. Cut apple into bite size pieces & slather on almond butter any way you want! 

***HEALTH TIP
Almonds are one of the healthiest nuts for you & almond butter is a great alternative to peanut butter (most brands of PB are chuck full of sugar). Bestnaturalfoods.com states here that, "[a]lmonds and almond butter are nutritional powerhouses that contain significant amounts of protein, calcium, fiber, magnesium, folic acid, potassium, and vitamin E. Almond butter has extremely low saturated fat content and is rich in monounsaturated fats making it a heart-healthy choice. Of course, almonds have no trans fat. Studies consistently have shown that the addition of almonds into the diet effectively lowers cholesterol. Unlike low-fat, high-carbohydrate diets, adding almonds does not adversely alter insulin sensitivity in healthy adults or blood sugar levels in patients with diabetes." Almonds have 4.5g of dietary fiber in 1oz or 2tbsp serving, so they aid in digestion and their high protein content leave you feeling fuller longer! If you want to know why Vitamin E (antioxidant) & potassium are so great for you check out some of my other "HEALTH TIPS".

~FAVORITE THINGS~
As seen in the "HEALTH TIP" above, almond butter is really good for you! What I haven't told you yet is that it tastes A-M-A-Z-I-N-G! Don't get me wrong, I like peanut butter a lot because it has very similar health benefits, but I actually prefer the taste of almond butter. Maybe it's because I have eaten peanut butter for almost 30 years, so I desperately wanted some variety, or that I've cleaned up my diet now so "fake sugar" or preservatives that are in the good tasting peanut butters don't appeal to my taste buds anymore. I don't know what it is really, but almond butter is superb...as long as you get the right kind. 

I have tasted several brands of almond butter and there is only one that tastes good at all to me; it's the fresh ground, dry roasted almonds that you "make" pressed into almond butter, at Fresh Market grocery store.

Yummy yummy yummy!

I warn you, there is also an awesome feeling about pushing a button, and watching the all natural almonds get ground into a paste right in front of you that makes the whole process more fun...like you did some work and made the butter yourself! HA! Plus, you know that no crazy chemicals or any other things you would be horrified to know about being in your food are in there either, it's a win win! 




They have cashew butter and peanut butter there as well, but I haven't tried those yet. I'm not a cashew fan. You can see their nutritional info they display at the store below:

This particular almond butter goes into the canister of your choosing (based on size & therefore price), and you can refrigerate it if you so please, but I don't! I find it lasts somewhere up to 3 weeks before I notice a change in consistency or taste, but I'm telling you it's normally gone before then ; ) It's spreadable, and has a nice smooth crunchy, nutty flavor without all the oils you find in most natural nut brands that you have to stir in, which I find quite gross and unappetizing! 

Do yourself a favor, for the love of flavor & try it out

ENERGY SNACK & the real deal on carbs!

I'm always in need of an energy boost, especially before a big workout like Body Pump or endurance running. It's critical to eat something 30 minutes before your workout and I can't touch dairy or it makes me burp & feel queasy 20 mins into any blood pumping activity. Just saying. I normally look for something with protein and fiber, to keep me full and focused, as well as something with complex not simple carbohydrates.

**HEALTH TIP:
Carbohydrates, otherwise known as carbs, are not the enemy! In fact these sugar molecules are the body's most common source of energy, and we all need tons of that! The key is to know which carbs to eat for fuel, and which ones to eat in moderation for pleasure. The complex carbohydrates are the "good" carbs, because they are unrefined and still contain their natural water content, fiber, vitamins and minerals. This makes them more ideal because they take longer to digest, leaving you full and satisfied longer. Simple carbohydrates are the "bad" carbs, because they are processed and stripped of their nutrients. In the most simplest of descriptions, complex carbs are more chains of sugar put together so they are harder to break down in your body, whereas simple carbohydrates are just molecules of sugar that are easily broken down. Since simple carbs are easily broken down, they cause a spike in blood sugar leading to your pancreas producing insulin to overcompensate. Too much insulin can then create blood sugar levels to quickly drop which triggers appetite and overeating. 

Examples of complex carbs are fruits, vegetables, grains, and legumes. 

Examples of simple carbs are baked goods, candy, fruit juices, sodas, pastas, and white bread. When I was doing my rotations in school my precepting physician would always say, "When it comes to food, white ain't right!" He means the best rule of thumb is to avoid any white foods, because they are predominantly simple carbs, and therefore should be eaten in moderation or altogether avoided. 

If you want a more complete list of simple & complex carbs, and why they are bad and good respectively, visit some websites I trust for more information like NutritionMD.org and FitDay.com. I have attached links to their names that will direct you to articles where they discuss this particular topic, so click away. 

Peanut Butter & Chocolate Bananas

RECIPE

SERVES-1    one serving should ideally be 1/2 a banana, as bananas do have a lot of sugar in them. 

FAT-9g

CALORIES-167

CARBS-18

PROTEIN-5g

FIBER-2.75g

PREP TIME: 2 mins

COOK TIME: none

INGREDIENTS:   

1 medium fresh, ripe banana

1 Tbl of natural peanut butter (I used chunky) 

6 large dark chocolate chip morsels OR 1 tsp

*DARK CHOCOLATE has more anti-oxidants in it & is better for you

DIRECTIONS:

1. Cut your banana in half. Peel the half you are going to eat & then slice the banana in half lengthwise so you have two long pieces. 

2. Spread peanut butter across the banana on the flat surface & then add chocolate chips.

**As you see in the first picture of this post I add blueberries to mine. Sometimes I'm not in the mood for chocolate & it adds a sweetness I like with the peanut butter & banana; sometimes I add blueberries with the chocolate, and sometimes no blueberries or chocolate at all. It depends on my sweet tooth or how hungry I am ; ) You can add up to a handful of blueberries as they are no fat at all & full of nutrients! 

**You can go to my FAVORITE THINGS PAGE to see why I chose to eat natural peanut butter vs the reduced fat name brands and why dark chocolate is better for you than milk chocolate! 

What are your favorite workout snacks??? 

Healthified Bananas Foster-a no regret. sweet indulgence

One of my favorite desserts is Bananas Foster! Ever since I visited Jamaica, I cannot get enough of this delectable dish!

Ya Man, it's irie! 

Montego Bay, Jamaica Spring Break 2005

There's something about the warm flambe' crunch of the caramelized bananas paired with the cool, smooth ice cream that is irresistible! Once or twice a year I treat myself to this delight, and every time, just a few of the savory bites transport me back to the place where I first experienced this delicacy. It was one hot day laying on the beach in Montego Bay with a cool breeze, steel drum melody, cold umbrella drink, awe-inspiring view, and a feeling of absolute peace and serenity worth every penny it took to get me there. Ahhhh.

My Best Friend & I lounging by da beach ; )

The peace stick - "EVERYTING IS EVERYTING"

Recently while out celebrating my brother and his roommate passing the Georgia Bar Exam, making them official licensed attorneys that can practice in the state of GA...AW YEA, I decided to indulge in some Bananas Foster! The chef actually comes to the table & prepares the whole dish right in front of you at this restaurant, Bally-Hoo's. If you are ever in the Gainesville, FL area I recommend you go to this place; the food is outstanding, prices are very affordable, ambiance is fun, and there is a ton of choices on their menu! 

Our Bananas Foster being cooked at our table at Bally-Hoo's

Impatiently waiting with bated breath for my yummy dessert, it hit me how much I thoroughly enjoy this treat, and how infrequently I let myself have it because it is so fattening! Not anymore. While observing the chef prepare my dish from scratch, I wiped the drool from my mouth, and started taking meticulous notes on a cocktail napkin. 

Sharing our scrumptious dessert! 

The next day, cocktail napkin in hand, I came up with a new, healthy recipe for Bananas Foster that I can now enjoy several times a year! Yes this lighter recipe is very good in my opinion, and it definitely satisfies my sweet tooth! Alas, I'm sure I will still partake in the real thing once or twice a year when I'm out at a nice restaurant, as long as I share it with someone special-to save calories of course!   

**HEALTH TIP
Plantains have less sugar than the common yellow banana, but are still packed with tons of nutrition! They are a great source of immediate energy so are great to eat before a workout for that extra needed fuel. Plantains contain tryptophan (great mood booster by increasing serotonin, regulates appetite & helps with sleep) and 20% of the daily recommend amount of dietary fiber (helps with digestion). They are a great source of vitamins: A, C, B6, niacin, & folate, as well as minerals: iron, magnesium, phosphorous, potassium, & zinc. Physicians do encourage patients whom are potassium deficient to eat plantains, because one of them contains a third of your daily requirement. I only mentioned the most prevalent nutritional benefits, for a more complete list of all the vitamins & minerals in a plantain, click here to be directed to nutritiondata.self.com 

According to Healthguidance.org there are several home remedies made from plantains to promote youth, improve your skin from wrinkles/poison ivy/bruises/warts, relieve constipation, heartburn, & hiccups, help with cramps and so much more! Click here to be taken to the direct page to read more remedies & how to make each one! This is just a fun fact I found while researching, and although I do encourage trying natural antidotes for small ailments or nuisances, I have not tried any of the ones listed here and so do not know of their efficacy. As always, if you have any serious problems directly consult a health professional first. Admittedly, I'm interested to try the anti-wrinkle treatment and the hiccup cure and will get back to you on their results ; ) 

Bananas Foster-Healthified

RECIPE

SERVES: 2         one serving is half a plantain & 1/2 cup of yogurt

FAT-2g

CALORIES-246    

CARBS-52  

SUGAR-20 (included above in carbs) 

FIBER-2.5g

PROTEIN-10g

Stuff I use! 

INGREDIENTS:

1 fresh plantain (peeled)

1/4 tsp of light brown sugar

1/4 Tbl of light butter 

2 ice scream scoops of fat free vanilla greek yogurt (plain if you want), about 1 cup

drizzle of fat free caramel sauce or syrup (I like Smuckers), 1 Tbl divided in half

1/8 tsp of cinnamon

DIRECTIONS:

1. Get a small or medium skillet very hot! 
2. Peel plantain, then depending on its size, cut it so you have 2 ( in half) or 3 (in thirds) whole pieces. Then take each piece and slice it down the middle lengthwise (should look like it does in the pictures) 
4. Put a couple of dabs of the caramel on one side of the plantain (I use around 1/2 Tbl total for all plantains)-smoothing it out so its lightly covered and sprinkle some brown sugar on top afterwards. Do this to all the pieces of plantain on both sides.
3. Place butter in skillet & when it starts to melt (should be instantaneously due to the high heat) place your plantains semi circle side down on top of the melting butter so they saute'. Flip the plantains, so they're flat surface down after 1 minute so doesn't burn, the brown sugar will caramelize & harden & might look burnt but it isn't. After another minute flip them back to original side for one minute, then flip them again for another minute. You want to make sure they are warm all the way through as well. Remove skillet from heat.
**If you know hot to flambe' you can in step 3, I find it too dangerous for my kitchen & set off the smoke alarm when I tried, so this works best for me. 
4. Using an ice cream scoop, scoop out fat free vanilla greek yogurt onto serving plate
5. Place cooked plantain pieces on plate next to yogurt & drizzle caramel syrup (use other 1/2 Tbl) on plantains & sprinkle cinnamon on top of everything. Serve immediately! You can add toasted almond pieces or fresh blackberries too!

What's your favorite dessert? I'd love to make a healthier version for you too.

Thanksgiving Humor!

Original Photo By: Country Captures, 2010 

Just wanted to say   HAPPY THANKSGIVING  to all! 

Have safe travels, be happy, healthy, full of joy, and remember that there is always something for which to be thankful!!!!!!!!!  

At least, you are not being stuffed and eaten ; ) 

Happy Holidays! 

Get some perspective or die trying

If there are no ups & downs in your life, it means you are dead.

-Anonymous

Source: Google Images http://us.123rf.com/400wm/400/400/argus456/argus4560804/argus456080400631/2801962-heart-beat-on-hospital-monitor.jpg

PERSPECTIVE

Life is all about perspective. Is your glass half empty or half full? When you hit a huge "roadblock" in life, do you want to just lay down and give up, or do you realize it can only go up from here, and any movement is better than none at all? 

Perspective can be a hard thing to get a full grasp on sometimes. Heck, it's a hard word to really understand clearly! A trick I use when I'm having a hard time getting a real comprehension of a situation is to think about what word I would use to describe it or how to get out of it unscathed, and then look up the definition and synonyms associated. 

Sound weird and not very useful to you? Skeptic? 

Take this quote for example. When I read it, it took me to a dark place in my life where I was frustrated and thought every time life gets better, it gets worse again. I would work really hard to get to the top and right as great fortune came my way, something happened (through my own poor actions, bad luck, twist of fate, or whatever) that brought me plummeting back down. Must I be stuck on this constant roller coaster? 

Turns out I needed time and a little perspective. Now that I've been through something like that, perspective is the first word I automatically associate with the quote. Since this event to which I've been vaguely referring, I also started working in healthcare which in itself has really given me a different way of viewing everything! You'll definitely take nothing for granted when a child comes into the ER and dies of fatal car wounds...makes your missed credit card payment seem inconsequential in the grand scheme of things.

Back to the example, I looked up perspective on thesauras.com (found at link provided here) and was amazed at what was listed. When perspective's definition was "view or outlook" some of the synonyms were "attitude, frame of reference, mindset, and relative importance." All those terms are relevant and show more light into the situation telling me what I need to do to get out it. Thinking about changing my perspective seems tedious, like I have to change a part of me, my character in essence; but a change in attitude by really focusing my mindset on what's really important seems much easier to me and therefore more likely to get done. 

When perspective's definition was "element to consider" some of the synonyms were "situation, phase, and outlook. These are all good words that can be applied. Finally, when perspective's definition was "mental outlook" some synonyms were "air, angle, belief, bias, demeanor, mood, reaction, sensibility, temperament, and where one is at." 

Hopefully by now, you can see that word association is a great and creative way to really get a full perspective on a situation, which to me is the best way to start understanding your circumstances and changing them for the better! 

Other ideas & thoughts on what the quote means or how to deal with tough situations? Please share! 

More Healthy, Easy, & Different Fall Inspired Dinners

Pork Tenderloin with Pan Sauce, Roasted Mustard Carrots & Tender Roasted Okra

My family repetitively asks me to cook this yummy pork tenderloin dish, therefore I thought it was time to appease them & share it with you, killing two birds with one stone! Wait, I just cringed...I despise that cliche. I'm scratching that from my vocabulary right now! "Killing two birds with one stone." Done. It sound's awfully violent & I have no intention of throwing stones at animals, or living in a glass house for that matter ; ) Truthfully, I don't think people, including myself, ever realize the negative connotation our words have and the importance of paying attention to every word we say, think, or write. So in my effort to becoming more joyful and all around more positive, I'm going to acquire new, more peaceful adages to use as alternatives. This might get fun! Please share any you come up with too!!!! 

I'll start again. In order to satisfy two objectives with one single effort (isn't that more positive) or feed two birds with one handful of bird feed, if you will, I made this amazing pork tenderloin last night & am sharing my delicious secret with you today. On with the good stuff.

Seared Pork Tenderloin

Original source for recipe was here at Chef Mommy. I made some alternatives to make it more healthy in my recipe below. 

WithOUT Pan Sauce                                          With Pan Sauce
SERVES 4   
FAT-7g                                                                   FAT-17g
CALORIES-157                                                     CALORIES-247
CARBS-3                                                                CARBS-3
PROTEIN-23g                                                      PROTEIN-23g

RECIPE

INGREDIENTS:
1 pork tenderloin 
1/4 cup of light olive oil
1/6 cup of light soy sauce (less sodium)
1/8 cup of red wine vinegar
Juice of 1 lemon (or 2 tbl of lemon juice from jar)
1 tbl of Worcestershire sauce
1 tbl of dry mustard
2 cloves of minced garlic or 2 tsp
1-2 tbl of parsley
pepper to taste

PAN SAUCE: (If you make it-I enjoy it with out as long as meat isn't cooked too long)
1/4 cup of low sodium, fat free chicken broth
pan scrapings from pork tenderloin
2 1/2 tbl of marinade reserved from tenderloin
1 tbl of light butter

DIRECTIONS: 
1. Combine all ingredients (excluding the ones for pan sauce) in ziplock bag or bowl to marinate your tenderloin. Remove 2 1/2 tbl of marinade & set aside for your pan sauce. Add tenderloin to marinade & let marinate for at least 3-4 hours. 
2. Preheat oven to Bake at 350 degrees. 
3. In a hot skillet over medium heat, pan sear the tenderloin on each side, around 2-3 minutes. Then put skillet in oven for 30-40 mins or until meat is 160 degrees. 
4. Remove meat from skillet & let rest 5 minutes before slicing. 

Pan Sauce-
5. Put skillet used for pork tenderloin on stove at medium heat & add chicken broth. 
6. Scrape up all the good stuff you can from the bottom of the pan that accumulated during cooking the tenderloin. Add reserved marinade & bring to a boil letting everything reduce down in the pan.
7. Once the sauce is reduced, 5-10mins, remove the skillet from the heat, add the butter & stir until mixed. Pour the sauce over the prepared tenderloin. 

Roasted Mustard Carrots

***HEALTH TIP: 

People are often turned off by carrots, either because they think they have a lot of carbohydrates in them, or they only really like them raw and covered in ranch. Yes, carrots are naturally sweet; meaning if you don't add any other sugar or complex carbs when preparing or eating them, they are a healthy low fat, no cholesterol nutritious food! Since they are naturally sweetened they are succulent, crunchy, and don't need to be drowning in some fattening preservative pool of condiments to taste good! Carrots are high in dietary fiber (keeps you fuller longer), anti-oxidants, vitamin-A (promotes good vision, great for skin, & reproduction), and carotenes (fights against free radical injury). Did I also mention that carrots can help with metabolism since they are full of B-complex vitamins, or that the potassium in them can help lower blood pressure (potassium & sodium work in conjunction with each other to regulate the fluids in your body through an ionic NA-K pump). That doesn't mean you should eat tons of carrots to speed your metabolism or fix your hypertension. I'm just trying to explain why the "good stuff" in carrots is "good" by telling you what it does in the body, so you have a better understanding, because I feel that helps you actually remember. 

Soapbox: If you have real health problems you should always consult a professional face to face, that way they can find out all your specific information (which is done properly through a history and physical) and come up with a plan that is tailor made for you since we are all different.

One of my favorite websites to look for the real nutrition deal behind foods, Nutrition-and-you.com, states that "[s]tudies have found that flavonoid compounds in carrots help protect from skin, lung and oral cavity cancers." WOW. In my opinion, you're essentially eating a wholesome food that could save your life. Carrots are so underrated. Since carrots are grown in the ground and you eat their outer layer, make sure you scrub them well to remove insecticides, pesticides or dirt before preparing them! 

RECIPE

SERVES: 4    One serving=3 large carrots
FAT-4g
CALORIES-93
CARBS-15
PROTEIN-2g

INGREDIENTS:
1 bunch of fresh raw carrots (10 large ones)
2 Tbl of Yellow Mustard
1 Tbl of Light Olive Oil
1 Tbl of fresh parsley (flakes if you must)
Salt & Pepper to taste

DIRECTIONS:
1. Preheat oven to Bake at 425 degrees
2. Wash carrots & cut off green tops. I cut my large carrots in half for better presentation, but you can cut them into bite size pieces now if you prefer
3. Mix mustard, olive oil, & sprinkle of salt & pepper in a bowl, tossing clean dried carrots in mixture to coat
4. Place carrots on a foiled baking sheet, make sure to spread them out & put in oven for 20-25 mins until ends are brown. I prefer mine to have a crunch to them so I don't cook them longer, if you want yours soft 25-30 mins or however long you prefer for consistency.
5. Sprinkle with parsley & serve hot!

Roasted Okra

***HEALTH TIP: 

There is essentially nothing negative I can say about okra! Okra is fat free, cholesterol free, and has very low sodium and calories. Okra is an excellent source of Vitamin C (builds immunity), fiber, magnesium, and folate. It also contains Vitamin A (good for vision, skin, & reproduction), Vitamin K (strengthens bones & is a co-factor in blood clotting enzymes) and B-6 complex vitamins. Make sure you scrub your okra well to remove insecticides or pesticides & only keep it in the refrigerator for 3 days before preparing or it goes bad. 

RECIPE

SERVES: 4     one serving=7 pieces of okra

FAT-4g

CALORIES-39

CARBS-2

PROTEIN-1g

INGREDIENTS:

2 packages of raw okra (around 25 pieces) 

1 tsp of roasted garlic, minced

1 Tbl of olive oil

salt & pepper to taste

DIRECTIONS:

1. Preheat oven to Bake at 425 degrees

2. Clean okra & cut off both ends (1/2in at most) 

3. Mix garlic & olive oil in a bowl with sprinkle of salt & pepper & toss okra in to coat

4. Place okra on a foiled baking sheet, spread the okra out, in oven for 10-15 mins. The okra will brown on top. Serve hot! 

Easy Fall Inspired Dinner For Less

Tired of cooking the same things for dinner in the exact same ways!? Need some new vegetables in your life, or an incredibly easy makeover for the same foods??? 

ME TOO!!! I'm on a mission & my next few recipe posts, will be surrounding the vegetables of the season, starting with this one using nutrient rich acorn squash! My goal is to prepare each dish with as little ingredients as possible (so you don't have to run out & get things you won't ever use again), and still have the same savory tastes and nutritious benefits required for a lifestyle of joy!

YESSSS...it's officially my favorite time of year now in Florida, better late than never ; )  

You know, when the air is crisp, leaves are changing colors and you've just decided to change out your summer wardrobe for the comfy, warm clothes that accompany Fall and Winter! If you're anything like me then you've also started to catch holiday fever! This translates into wanting to cook some healthy delicious comfort food, so you can save all your calories for the actual days of indulgence ahead, while still getting the toasty, satisfied feeling of a good meal. Since you have all the fun, albeit, tedious planning ahead, you need something easy with little prep that will get you in the Fall Spirit...this is it! 

Parmesan & Garlic Encrusted Chicken, Cinnamon Roasted Acorn Squash & Balsamic Roasted Green Beans & Mushrooms:

Parmesan & Garlic Encrusted Chicken:

RECIPE

SERVES-4      1 serving=4 ounces
CALORIES-182
FAT-5g
CARBS-3
PROTEIN-28g

PREP TIME-3 mins
COOK TIME-30mins

INGREDIENTS
4 Boneless & skinless chicken breasts
1/2 tsp garlic
1/4 cup of light italian dressing 
1/2 cup of grated Parmesan cheese

DIRECTIONS
1. Preheat the oven to Bake, 400 degrees 
2. Mix the garlic & dressing together & pour over chicken in a baking dish
3. Scoop cheese on top of chicken trying to cover the top side. Do not cover dish
4. Bake chicken for 30 mins or until cooked through

Cinnamon Roasted Acorn Squash

You should know that this is my least favorite thing I've made, I will be trying again & re-posting a tastier version asap! It was kind of an EPIC FAIL. Just wanted to be honest ; ) 

*This is Acorn Squash & until now I had only had it baked & COVERED in brown sugar & butter! Don't get me wrong it was delicious, but it tasted more like a decadent dessert than a hearty vegetable. You know, the kind of dessert you feel gross after eating...must be all the lethargy from the processed sugar rush ; ) 

***HEALTH TIP:
Acorn squash is an outstanding low calorie substitute for potatoes! In a 1 cup serving you get 2g of protein & 9g of dietary fiber "giving your body 'fuel' without the cholesterol, saturated fats or other unwanted elements in lots of traditional entrees." This delicious diet friendly vegetable packs 30% of your recommended daily amount (DV) of vitamin C, 23% DV thiamine, 20% B6, 10% folate and also has a lot of magnesium, potassium, and vitamins A & E. You can see all this & more about the nutrition of acorn squash on FitDay's website; http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-nutrition-of-acorn-squash.html


***COOKING TIP:
When cutting vegetables/fruits with a lot of seeds, the easiest & cleanliest way to remove all the seeds in half the time, is to first cut them in half as shown below, then use an ice scream

scoop to remove all the seeds in one felt swoop! See one scoop removed 98%! Save the seeds, you can make a fun energy filled snack out of them. See this post: 

RECIPE

SERVES-4      one serving=1 cup
CALORIES-74
FAT-2g
CARBS-14
SUGAR-14g
PROTEIN-1g

PREP TIME-10 mins
COOK TIME-40 mins

INGREDIENTS
1 Acorn Squash
1/4 tsp cinnamon
1/4 tsp allspice
1 tbl of light butter (I like Smartbalance with Omega 3) 
pinch of salt
olive oil

DIRECTIONS
1. Preheat the oven to Bake, 400 degrees
2. Wash outside of acorn squash & cut into wedges (see picture below)
3. Oil baking sheet & place acorn squash (skin side down) on sheet, sprinkle spices evenly across squash
4. Bake for 40 mins (less if you want it to be more firm) & then add butter before serving

Balsamic Roasted Green Beans & Mushrooms:

RECIPE

SERVES-6  
CALORIES-69   (per serving)
FAT-4g
CARBS-7
PROTEIN-3g

PREP TIME-5 mins
COOK TIME-30mins

INGREDIENTS
1 lb of fresh cut green beans (do not use ones from a can)
8-9 oz of fresh mushrooms, cut into 1/2 slices (use any kind you prefer) 
1 tbl of Balsamic Vinegar
1 1/2 tbl of olive oil
1 tbl of grated Parmesan cheese
salt & pepper to taste

DIRECTIONS
1. Preheat oven to Bake at 400 degrees 
2.Wash beans & mushrooms. Snap off ends of beans (If you grab the end of the bean in between the pointer finger & the thumb, & grab an inch down the bean with the pointer finger & thumb of your other hand & just easily bend bean, it will naturally "pop" where the end needs to come off OR if you are in a hurry just align beans, end to end, & trim off a 1/4 inch or less from each side). If you want beans to be bite size then cut them in half. For some reason I like mine long & so I don't. Cut mushrooms in 1/2 inch slices.
3. Pat try beans & mushrooms as best you can with a paper towel.
4. Pour vinegar, olive oil & salt & pepper over beans & mushrooms in a bowl & toss until lightly coated. 
5. On a foiled line baking sheet spread out mushrooms & beans trying not to overcrowd the pan (as I did in the picture above) because it takes longer to cook.
6. Bake for 25 mins. Remove beans from pan so they do not continue to cook, I always put them back in my original mixing bowl or into their serving bowl, & sprinkle Parmesan cheese on top & toss again so it melts. 
*SERVE SOON, BECAUSE THEY ARE BEST WHEN VERY HOT! I always prepare this last in my meal.