Category Archives: Recipes

Love This Simple Warm Lunch Idea!

I am loving this simple warm lunch idea. My kids can help and enjoy eating it as well. Basically you layered vegetables (tomates, cucumbers or be creative and add other favorites) on some sour dough or french bread and then top with thinly sliced of fresh mozzarella. I like to sprinkle salt and pepper on top of the cheese. Then bake in the oven for 3-5 min on broil (500 degrees) until the cheese melts and the bread looks a little toasted. It is so fast, delicious, and healthy, too!

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Quality Time With the Kiddos

Kids love to create and especially when it comes to making sweets. Here we are getting ready for a music recital and making treats for it.  They were easy and the kids loved going all out with the sprinkles.  I am not a fan of actually eating these but maybe it is just me- it was not a temptation to eat them. 😉  So it was a win-win activity for all. They got to help and later eat, we did a fun productive activity together, and made the very important treats for the recital.

DSC_7503Click the more button to see what ingredients I used for this fast and easy, no bake dessert… Continue reading

And a Dash of Protein!

Having trouble bypassing that freshly baked pie? Maybe there you found a snickers bar from Halloween? Don’t get me started on the Christmas cookies. Tis is the season and you need to be prepared to be ambushed by all the goodies. Don’t get me wrong, you can have a treat here and there, but you need to do what you can to armor yourself.

So how do you guard yourself. The secret. Protein. Protein is your body guard.

Whatever you eat, make darn sure that you have some protein with every meal or snack.

While the amount of protein you should eat a day depends on your exercise level, your gender, your age, and your goals in health, protein is a very important macronutrient for nutrient cell growth, development of the muscles in the human body, and support for the immunity for sicknesses. Also, adding more protein to your diet is a great way to decrease your appetite.

Here is short article from Webmd (a very credible American Dietetic Association source)

High-Protein Diet for Weight Loss

Some people turn to higher-protein diets to lose weight. That’s because some researchers suggest that higher-protein diets help people better control their appetites and calorie intake.

Diets with 30% protein are now being considered “reasonable” and the term “high protein diet” is now reserved for diets with over 50% protein.

Diets higher in protein and moderate in carbs — along with regular exercise — are often thought by experts to reduce blood fats. It also helps maintain lean tissue while burning fat for fuel. And this happens without dieters being sidetracked with constant hunger.

Researchers don’t understand exactly how protein works to reduce appetite. They think that it may be because a protein causes the brain to receive lower levels of appetite-stimulating hormones. Fewer insulin spikes lead to less fluctuation of sugar levels — and therefore fewer cravings. It may also be due to eating fewer carbs or the specific protein’s effect on hunger hormones and brain chemistry.

http://www.webmd.com/diet/guide/high-protein-diet-weight-loss

 

So how much protein do you need a day??

The Institute of Health’s Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake. The range is anywhere from 10% to 35% of total calories for normal, healthy adults.

For example, on an 1,800-calorie diet, you could safely eat anywhere from 45 grams (10% of calories) to 158 grams (35% of calories) of protein per day.

But the Recommended Dietary Allowance (RDA) for protein is:

  • Men: 56 grams a day
  • Women: 46 grams a day

Most Americans have no problem getting this much, but would struggle to take in enough protein to make up 35% of their calories.

And for Weight Loss??

To get the potential weight loss benefit, experts advise aiming for around 120 grams of protein a day. If you want to increase your protein intake, do it slowly over the course of a week.

Remember: add lean meats to your diet when you are adding protein such as turkey, chicken, lean beef, low-fat dairy and beans. This is an easy way to have you stay satisfied throughout the day and bypass the sugary bites on the way.

Protein Examples:

Snack Ideas:

Apple + cottage cheese/light string cheese

Banana/any fruit + greek yogurt or high protien yogurt

Rice cakes + peanut/almond butter (be careful though because they are high in fat)

Low carb wrap/corn tortiilla + hummus + feta cheese + roasted red peppers (heat up in microwave)

Breakfast Ideas:

Corn Tortilla wrap with scrambled eggs and cottage cheese (add turkey, bacon bits, deli meat, peppers, etc)

Fruit smoothie: 1 cup of berries, some almond milk (or skim milk), a banana, and a scoop of protein.

Quiche: eggs, spinach, deli meat, a little garlic, salt, pepper. Walah!

Protein Pancakes: quaker oats, hot water, low carb protein, egg whites, ground cinnamon, almond extract

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=520681

 

 

Lunch Ideas:

Black Bean and Corn Salad: tomatoes, green onions, green pepper, black beans, sweet corn, garbanzo beans, balsamic vinegar, olive oil, lime juice, cilantro, cumin, and salt

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=55627

Mac and Cheese Revamped: quinoa, black pepper, fat-free plain greek yogurt, shredded/reduced fat cheddar cheese, dijon mustard

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=2425851

 

Green Chile Enchilada Casserole with Chicken and Black Beans: corn tortillas, sweet corn, salsa, green Chile, chicken breast, reduced fat Mexican cheese, black olives (optional)

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=135872

Dinner Ideas:

The best tuna salad sandwich: tuna, cottage cheese, plain low-fat yogurt, red onion, celery, dijon mustard, lemon juice

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=323203

Balsamic Grilled Chicken Breast: boneless chicken breast, water, olive oil, balsamic vinegar, onion flakes, Italian seasoning, ground mustard, thyme, salt, black pepper

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=221852

 

Chinese Luncheon Party

Our friend was moving to Idaho last week so my friend Ashlee and I hosted an authentic Chinese Food Luncheon for her. Chinese is her favorite food and she doesn’t get to eat it much since her kids and husband do not like it. Ashlee made the Spring rolls and a special “Pho” soup. I made sushi and provided the house and decor. It was fun and good to see her off on a good note.

“All grain is ordained for the use of man…”

In my church we believe in a decree of wisdom in health or a “The Word of Wisdom,” was revealed by the Lord to his prophet back in 1822. It is still every much correct and up-to-date for God has all wisdom and knowledge beyond the present beliefs of mankind. It was actually very ahead of its time.

Within it, it reads that “all grain is ordained for the use of man.” Why as a society have we stuck to one variety of grain for the past several decades? I don’t think we realized what great varieties were even available nor always had the means to get them. Amazingly we have come a long ways in the past ten years and the shelves at the grocery store are brimming with unique varieties of grains… all of which can be found in the gluten-free section.

I personally do not have to worry about a gluten intolerance nor do any of my kids or spouse but I have sought out this opportunity to sustain these scriptures which I believe to be true.

This past week I decided to really buckle down on this goal and experiment with some recipes. Although I haven’t made a ton of recipes, one that I made and loved were these incredible Buckwheat Chocolate Chip Cookies from Gluten-Free Goddess. They were amazing. I made them for the girls I teach at church for our bi-monthly activity and they loved them too! I even used only 1/2 the butter called for and substituted white bean puree to cut out fat and add protein. If you are interested in this, please comment and I will write a post about it. It is absolutely amazing!!! I love substituting pureed beans into baking recipes. The cookies were delicious and I plan on making more wholesome breads now and other things I typically use normal flour for.

The trick to beginning your journey in this is to know where to find the flours in your community at a reasonable rate and to buy them all up front.  Most of the recipes I’ve found online require several different flours and of course the solidifying agent the Xanthum Gum or Guam Gum.  My friend who is gluten-intolerant buys them online for less in bulk.  I didn’t want to do that because I wanted to make sure I could use them comfortably first.  Another friend of mine told me the best place she’d found them for less is at our nearby Asian market.  Look around and don’t be afraid to ask friends.  Good luck!

No-knead Artisian Bread

I did it! I have had this on my list of “to learns” for a while now. I had read several sources online that said it was super easy and it really was. I am no pro when it comes to bread making but I have slowly been trying different recipes out this past year. My sister Lori inspired me on this one because she said it was the bread everyone was making right now in NYC where she lives because it was in the New York Times and sooooo easy apparently. Here is where I got my info. Try it out for yourself. You can’t go wrong!