We've Moved! Check Out Our New Blog...

First of all, I want to thank all of our readers for following us and trying our recipes over the past several years!

As you may know, we have been working on updating our blog network over the past few months. After lots of thought, we have decided to discontinue our Cooking From Scratch blog. You can still find all of our past recipes here, so feel free to look for your favorites and bookmark them for future use!

(Photo credit: Wikipedia)

We will still be posting recipes, however - they will just be on our new health blog. We will be posting a delicious, whole-food, health-oriented recipe every Friday, so be sure to check it out!

You can find us now at:

HolisticHealthWire.com

Just click the "Real Food Recipes" category to pull up all of our new recipes.

Thanks again for reading, and don't forget to come back and browse through the previous recipes here whenever you feel like finding a new idea for dinner!

We'll see you on our new healthy living blog soon!

Rose.

Low-Carb Recipe: Crockpot Coconut Mushroom Soup

Yum! Coconut mushroom soup is one of my favorites! I usually love the Thai versions, which this one is not, but it's easy to modify. If you want a more Asian flavor, simply omit the thyme and add 2 tsp minced fresh ginger, and swap the bay leaf for a lime leaf. You can also add a Tbsp of fish sauce instead of the salt if desired.

Either way, this hot, creamy, and delicious soup sure hits the spot on a cold winter evening! And it's great for low-carb and gluten-free diets.

Crockpot Coconut Milk Mixed Mushroom Soup
(4-6 servings.)

(Image courtesy of Apolonia at FreeDigitalPhotos.net.)

Ingredients:

2 lbs fresh mixed mushrooms (choose a variety)
1 cup boiling water
1 small onion, finely diced
3 garlic cloves, minced
1/2 Tbsp fresh thyme, rough chopped
1 tsp kosher salt
1/2 tsp black pepper
1 bay leaf
4 cups vegetable broth
1 cup coconut milk, natural not sweetened
4 tsp coconut oil

Directions:

• In a heat-resistant glass bowl, put the mushrooms, pour in the boiling, and let steep for 30 minutes.  Drain mushrooms through a fine metal mesh colander or sieve, reserving liquid.
• Put mushrooms on a cutting board and dry with paper towels, then chop up fine; set aside.
• In a large skillet over medium heat, put 1 tsp of the coconut oil and heat until melted and hot.
• Add the chopped mushrooms and cook until mushrooms brown slightly and liquid evaporates.
• Transfer mushrooms to crockpot.
• In same skillet, add the remaining 3 tsp coconut oil and heat over medium heat, then add onions and cook until just softened.
• Pour reserved mushroom liquid into skillet with onions, and add the garlic, thyme, salt and black pepper, and cook for 1 minute, stirring often.
• Transfer this mixture to crockpot with mushrooms.
• Add bay leaf, broth, and coconut milk to the crockpot, stir.
• Cover crockpot, set temperature to LOW, and cook for 6 to 8 hours.
• Uncover, remove the bay leaf, discard, and serve hot in soup mugs.

Recipe: Garden Veggie & Ginger Beef Stir Fry

There is a myth out there that eating healthy or trying to lose weight means eating boring, flavorless foods, but nothing could be further from the truth! The best foods for your health are often some of the tastiest as well! This delicious, healthy stir fry packed with flavor and nutrients is a great example.

Lots of fresh veggies and tender grass-fed beef will make this a super healthy and delicious meal, without all the fat-promoting carbs. For even fewer carbs, omit the rice and serve over shredded cabbage instead, but a bit of brown rice now and then is fine for most diets. You can easily make this vegetarian as well; just use tempeh or firm tofu in place of the beef.

Garden Veggie And Ginger Beef Stir Fry
(Serves 4.)

(Image courtesy of zirconicusso at FreeDigitalPhotos.net.)

Ingredients:

1 tsp soy sauce
1 clove garlic, minced
1-2 tsp minced fresh ginger (to taste)
1/3 cup water
1/4 cup avocado oil or coconut oil
8 oz lean grass-fed beef, sliced thin
1 cup carrot, cut into thin strips
1 bell pepper, sliced into thin strips
1 small onion, sliced into thin strips
2 cups broccoli, small florettes
8 oz fresh mushrooms, sliced
Cooked brown or wild rice, optional

Directions:

• In a small bowl, combine the soy sauce, garlic, ginger, and water, and mix together; set aside.
• Heat 1/2 the oil in wok or large frying pan, when hot add beef and stir, cooking quickly; remove beef.
• Put remaining oil in wok and add the carrots, cook for 1 minute, stirring, then add the remaining vegetables and cook, stirring often, until vegetables soften slightly.
• Pour in the soy sauce mixture you made earlier, stir, reduce heat, and cook for another minute until hot and bubbly and aromatic.
• Remove from heat, add beef back into the mixture, and stir.
• Serve over cooked brown rice or wild rice if desired.

How Carbs Play Into Your Health & Weight - Both Here & Abroad

The modern American diet (sometimes called the Standard American Diet - or SAD) tends to include a lot of refined flours, sugars, and bad carbs.  Unlike other parts of the world where life is a bit slower paced, we in the United States want everything fast, and we want it now, and we're used to getting it now.  We want the convenience of fast food, instant food, frozen food, prepackaged food, and microwaved food.  And we get it.

What we get along with it is a growing epidemic of obesity, diabetes, heart disease, and other health problems....

(Image courtesy of Stuart Miles at FreeDigitalPhotos.net.)

Unfortunately, we are all so busy with our fast-paced lives that the majority of us don’t put healthy eating first.  This is also a big reason that our country is growing quickly into an obese nation.   An uncomfortably large percentage of our population eat the wrong types of food and lead sedentary lifestyles.  Then, there are others who are really trying to eat healthy, but are confused about how to eat right.  These folks may not have all the information, but are trying to make wise choices. With all the conflicting information and different choices out there, it can definitely be confusing!

This is probably why so many of us have been hopping from one fad diet to another. At one point, it seemed those little frozen 'diet meals' were the best way to lose weight and get healthy.  Then I learned to read nutrition labels and I realized there was no fiber, high amounts of sodium, and unhealthy additives.  Those easy weight loss plans quickly lost their appeal.  What are we to believe and what do we really need in our diets to eat healthy and lose weight?  Let's compare what works and what hasn't worked:

Food and Fitness in Europe

If you visit northern Europe, you'll see people are walking the trails alongside all of the roads.  Many people do not own cars; they walk, ride bikes, or take public transportation.  There are ferry boats, buses, and company vans that pick up crowds of people to bring to work.  Getting from Point A to Point B is somewhat of a task, which takes some energy, aka burning calories.

Shopping at the corner store, you'll find freshly baked whole grain breads wrapped in brown paper and tied with twine.  There are fresh whole chickens and meats available only at the butcher counter.  There are fresh fruits and vegetables almost on every corner.  Barely any processed and refined foods are to be found (although this is changing in recent years.)  Oh, and don’t even think about soda pop!  The only 'pop' or 'cola' available is in the  occasional convenience store that caters to the American tourist, where you may find a bottle at three or four times the cost as in the United States.

You will not only notice people eat cleaner and healthier, with more raw organic foods that are farm-grown or raised, but our European neighbors also stay more active in general day-to-day activities.  In fact, in much of the world, people do not lead sedentary lifestyles like many of us in the United States.  Of course this is a generalization, but statistics still prove this to be the sad truth.

Food and Fitness in America

The way we want things here, convenient and fast, has caused food manufacturers to add plenty of refining, processing, preservatives, and food additives into our food to get the job done.  We speed up the production of food so we have a lot more food to fill the grocery store shelves.  In order to do this, we fatten up animals with hormones to grow faster, faster, faster.  We treat produce with chemicals so they get bigger, bigger, bigger (at the cost of nutrition, which comes from good, healthy organic soils).

(Image courtesy of Witthaya Phonsawat at FreeDigitalPhotos.net.)

Couple this super-charged food production with the fact that most Americans hop in their car to drive even a few blocks to the grocery store, and you can see why we have a serious health and obesity problem.  Fast food filled with bad carbs purchased while sitting in a car driving through a pick-up window is a formula for disaster when it comes to your diet and health.  Again, it boils down to wanting it fast, wanting it all, and wanting it now.  But, there's more.

Another factor along with 'fast, all, and now' is CHEAP!  We can't ignore the fact that you can buy a frozen pizza at your local grocery store for $2.50 when to make that same pizza with fresh, nutritious, high fiber foods could cost around $4 to $5.  We also can't ignore the fact that stretching a meal to feed a family is easier and cheaper to do with macaroni and white bread than with protein and produce.

The thing is, what do you want - to eat a lot of empty calories and get fat and unhealthy, or to eat healthy?  We can read labels, prepare ahead of time, and budget properly to get more of the high nutrition, high fiber foods into our diets and avoid or limit the bad carbs from our diets.  Becoming aware is the first step.  Bad carbs aren't only about putting on pounds.  A diet of bad carbs is creating a nation of diabetes, heart disease, high blood pressure, and a host of other health problems.

I think that's reason enough to take a lesson from those who live a slower lifestyle, choose more natural foods, and spend more time on their feet than their bottom.  When you stock your pantry with nutritious, high fiber, low carb foods, you are taking a step in the right direction. 

I know you want it all, you want it fast, and you want it cheap... but when it comes to your health, that mantra just doesn't work.  You've taken the first step by just becoming informed.  Now take the second step, and do something about it.  Congratulations on choosing a healthier lifestyle!

Stay tuned in the coming weeks, as we discuss how to eat fewer unhealthy carbs, and more healthy, delicious, and nutritious whole foods. We'll also be sharing some simple, tasty recipes for enjoyment and good health.
 

Recipe: Turkey Artichoke Salad With Red Wine Vinaigrette Dressing

With their large volume and low calories, salads are a big part of the Volumetrics Diet.

This version can be modified in many different ways depending on your goals and preferences. Don't have turkey on hand? Substitute chicken. Want more protein? Add a couple of handfuls of cooked navy, black, or kidney beans. Want less fat? Cut down on the cheese, or use a lower fat variety. If you like strong flavored cheeses such as blue cheese or feta, a little goes a long way, so you can use less and still get a lot of flavor.

However you make it, this is a great option for a lunch or light supper, as it will fill you up and leave you satisfied for hours!

Turkey Artichoke Salad With Red Wine Vinaigrette Dressing
(Serves 2-4.)

 (Photo credit: Wikipedia)

Ingredients:

1/4 cup extra virgin olive oil
2 Tbsp red wine vinegar
1 Tbsp grated sweet onion
1/4 tsp kosher salt
1/8 tsp fresh ground black pepper
8 cups mixed greens, washed and dried
1 lb. roasted turkey breast, cut up bite sized
2 celery stalks, chopped
2 sweet red bell peppers, diced
1 jar (6 oz) marinated artichoke hearts, chopped slightly
4 oz. soft mozzarella cheese, chopped

Directions:

• Put the olive oil, vinegar, onion, salt, and pepper in a bowl and whisk vigorously until foamy.
• In a big bowl, toss together the remaining ingredients.
• Spoon salad out evenly between cold salad plates and drizzle the blended dressing over as desired, taste and season with salt and pepper if you wish.

 Check Out These Resources for More Tasty Volumetrics Recipes:

   

Recipe: Crazy Crunch Cannellini Salad

If you're following the Volumetrics approach, this salad will be a great option for a filling meal. Packed with tons of fresh, healthy veggies, along with beans for protein, and some tasty herbs for great flavor, you can pretty much eat as much as you want of this delicious salad!

Crazy Crunch Cannellini Salad

Ingredients:

4 small cucumbers, scrubbed clean and diced small
1 sweet red bell pepper, cleaned and diced small
2 green onions, chopped small
1 celery stalk , chopped small
1 radish, chopped small (optional)
1 Tbsp parsley, chopped fine
1 can (15 oz) cannellini beans, rinsed and drained well
2 Tbsp olive oil
1 Tbsp red wine vinegar
1 Tbsp grated sweet onion
1 tsp dried oregano
1/4 tsp kosher salt
1/8 tsp black pepper

Directions:

• Put all the prepared vegetables in a large bowl and toss together, then add the beans and lightly toss just to combine.
• In a small bowl put the remaining ingredients and whisk vigorously until blended well and dressing gets lighter in color and becomes frothy.
• Taste for seasoning and adjust if necessary.
• Drizzle about half the dressing into the bowl with the vegetables, toss, and add more if desired, tossing again.
• Serve immediately or chill slightly (about 20 minutes) before serving if you wish.
• If your diet doesn't allow cannellini beans, you can substitute another form of protein such as diced cooked turkey or chicken.  This is a very refreshing salad that can take a lot of tweaking.
• This makes a nice side dish for a grilled fish, chicken, or other meat dish.  You can also serve it as a light supper, lunch, or even a brunch dish.
• Use a variety of herbs in the dressing to make this dish different every time you make it. You can also change the beans to others you may prefer.

 Check These Out for More Tasty Volumetrics Recipes:

   

The Volumetrics Diet: Eat More To Lose More?

The Volumetrics Eating Plan is based on the simple fact that people like to eat. And, if people are given the choice between eating more and eating less, they'll take more almost every time. Want proof? Just look at meal sizes over the last thirty years and you will notice that not only have the portions increased, the size of the plate has increased too.

Unlike diets that are based on deprivation, the Volumetrics diet doesn't try to fight this natural preference. Its creator, nutritionist Barbara Rolls, PhD, argues that limiting your diet is not sustainable; you will just wind up hungry and unhappy and revert back to your original eating habits. Let's take a look at the basics of the Volumetrics Eating Plan.

The Volumetrics Approach

The approach Dr. Rolls takes is to help people find food they can eat lots of while still losing weight. The diet revolves around the feeling of fullness, or satiety. The theory is that people feel full based on the amount of food they eat, not the number of calories or nutrient density.

So, the trick is to fill up on foods that aren't full of calories, which allows the dieter to stick to the main principle of calorie restriction. Dr. Rolls claims that in some cases, following a Volumetrics diet will allow you to eat more than you do now, while still slimming down.

Dr. Rolls has excellent credentials. She a professor of nutrition and director of the Laboratory for the Study of Human Ingestive Behavior at Penn State University. She is also the author of more than 200 research articles. Volumetrics is based, in large part, on the work done in her laboratory.

What You Can Eat on the Volumetrics Diet

Since the diet doesn't revolve around differences in body types or “good” foods and “bad” foods, Dr. Rolls doesn't ban food types as part of the Volumetrics diet. She does, however, urge people to evaluate foods based on their energy density which is a critical concept for the diet.

Energy density is the number of calories in a specified amount of food. Some foods are more energy dense than others, like fats, which have a lot of calories packed into a small size. Water, on the other hand, has an energy density of zero.

Basically, this diet is a game to see how you can eat more food while eating fewer calories.  Here is a short break down to give you an idea of what Volumetrics is all about.

Very low-density foods include:
Non-starchy vegetables
Nonfat milk
Soup broths

Very high-density foods include:
Crackers
Chips
Cookies
Chocolate and Candies
Nuts
Butter and Oils

Since water is the ultimate zero-density food, Volumetrics relies heavily on foods with a high water content, such as many vegetables and fruits, which are 80 to 95 percent water. These will fill you up without adding a lot of calories. Dr. Rolls also suggests eating lots of foods with filling fiber, along with adequate portions of lean protein and healthy fats from fish and other sources. Of course, energy-dense foods, like sweets, fats, and alcohol, are still allowed, but only in moderation.

Anyone who loves lots and lots of food, will enjoy the Volumetrics diet. You will still have to do some simple math to calculate the energy density of foods, but at least you don't have to track calories or deny yourself a small bite of that delicious chocolate mousse.  If endless bowls of soup and piles of veggies and fruit appeal to you, dig into Volumetrics and watch the weight come off.


Learn More About the Volumetrics Diet:

   

Recipe: Tomato Lime Garnished Spicy Poblano Avocado Soup

The Fat Resistance Diet emphasizes eating plenty of healthy protein and fats, along with loads of fresh fruits and veggies to stimulate your body's natural fat-burning ability, and reduce your cravings for fat-promoting carbs.

This delicious soup is packed chock full of amazing fresh flavors, and the healthy fats from the avocado will help keep you feeling full and satisfied.

Try this as a light lunch, or a side dish along with a lean protein of your choice.

Tomato Lime Garnished Spicy Poblano Avocado Soup

Ingredients:

(Photo credit: Wikipedia)

2 Tbsp finely diced tomato
2 Tbsp finely chopped green onion
2 tsp fresh lime juice
pinch salt
4 to 6 ripe avocados, peeled and diced
1/3 Tbsp lime juice
3 cups chopped sweet white onion
2 1/4 cups chopped yellow bell pepper
3/4 cup chopped poblano chile pepper
1 garlic clove, minced
2 tsp olive oil
1 cup dry white wine
2 chicken stock
2 tsp ground cumin
1 tsp chile powder
1/2 tsp white pepper
1 1/2 tsp kosher salt
12 cilantro sprigs
crumbled feta cheese for garnish

Directions:

• To make garnish, mix together the tomato, green onion, 2 teaspoons lime juice, and a large pinch of salt; set aside.
• To make soup, dice avocado and mix with 1/3 tablespoon lime juice; set aside.
• In a skillet, put the onion, both peppers, garlic, and 2 tsp olive oil over medium-high heat and cook stirring often until vegetables are softened and lightly browned, about 4 to 5 minutes.
• With skillet still on heat, push vegetables aside and pour in the wine, stirring to deglaze the pan, then reduce heat to medium-low and simmer until liquid is reduced by half.
• Add the stock, cumin, chile powder, white pepper, and salt; turn heat to low, cover pan, and simmer for 1 hour. Remove from heat and let cool just enough to handle.
• Pour the mixture into the food processor, then add the avocados and the cilantro springs.  Put processor on puree setting and blend until smooth.  You can change consistency by adding a bit more stock if you wish. Taste and season with additional salt, if necessary.
• Serve immediately in big bowls and top with the tomato garnish you made in the first step.
• If you need to reheat the soup after you puree it, pour it into a large saucepan and put over low heat and heat very slowly; make sure not to boil.

Recipe: Pomegranate & Cantaloupe Salsa

The Fat Resistance Diet emphasizes lots of fresh fruits and vegetables, especially in Phase 1. This delicious salsa makes a wonderfully flavorful topping for grilled fish or chicken, and is packed with healthy vitamins and fats, along with lots of flavor! Give this one a try to add some zest to your meals.

Pomegranate Seed Cantaloupe Salsa

Ingredients:

1 lime, zested and juiced
2 Tbsp chopped fresh cilantro
1/4 cup finely chopped sweet onion
1 small jalapeno, seeds removed and finely chopped
1 ripe avocado, peeled and diced
1 cup diced cantaloupe
1 cup pomegranate seeds
1/2 teaspoon salt

Directions:

• In a glass bowl, add all the ingredients and lightly toss.
• Cover with plastic wrap and refrigerate for about 30 minutes.
• Lightly toss again before serving.
• Serve as a dip with whole-wheat tortilla chips or as a relish with grilled fish or chicken, depending on your diet.

For more information and recipes, check out The Fat Resistance Diet: Unlock the Secret of the Hormone Leptin to: Eliminate Cravings, Supercharge Your Metabolism, Fight Inflammation, Lose Weight & Reprogram Your Body to Stay Thin, by Dr. Leo Galland.

In this book, you'll find cutting-edge research showing that losing weight is not about carbs, calories, fat, or even willpower.  Weight loss is all about a hormone called leptin and how it functions in your body. Leptin curbs your appetite, jump-starts your metabolism, and when working properly makes you literally fat resistant. If your body no longer responds to leptin, it may be impossible for you to slim down. This diet reprograms your body to start melting away the pounds. Using a combination of anti-inflammatory and hormone-balancing foods, the 3 phase regimen claims a quick weight loss, then an easy to maintain steady reduction as you enjoy over 100 delicious recipes designed to transform your body into a lean, fat-fighting machine.

What Is The Fat Resistance Diet?

The Fat Resistance Diet was developed by Dr. Leo Galland, who is recognized as an expert in the field of nutritional medicine. It is based on the concept that hormones, which include leptin and adiponectin, control the appetite and body fat levels in the body. When fat levels become too high in the body, inflammation occurs that subsequently alters the body chemistry and balance of these hormones. The idea behind the diet is to reduce inflammation which restores the body's chemistry, reducing cravings, promoting fat burning, and helping the dieter to achieve a healthy weight.

3 Stages of Weight Loss and Control

(Photo credit: Wikipedia)

There are three stages to the Fat Resistance Diet. In the initial stages carbohydrates such as grains and starchy vegetables are avoided, but as the dieter progresses through the three stages the amount of carbohydrates is gradually reintroduced.

Stage 1 concentrates on reducing inflammation and restoring blood sugar levels. This is achieved by an abundance of super foods and nine to ten servings of fruit and vegetables every day along with a relatively high intake of quality protein. The high nutritional quality of the this phase will help to re-balance body chemistry and cut your cravings for carbohydrates. This stage also provides a jump-start to the fat loss process.

Stage 2 increases your choice of foods so that the diet is suitable for long-term fat loss. After completing Stage 1, the insulin levels in the body should have decreased which allows for tolerance of more complex carbohydrates in the diet. Stage 2 allows for reintroduction of legumes as well as some whole grains such as oatmeal and brown rice.

Stage 3 is the maintenance stage. In this stage the variety of foods increase further to include healthy grain-based meals like carrot raisin muffins, blueberry flax pancakes, and even whole grain pasta. The inflammation reducing foods are still emphasized while the caloric content of the diet is slightly higher to allow for maintenance of weight loss.

Recommended Foods

The foundation of the diet is fresh fruit and vegetables in abundance, as these contain phytonutrients such as carotenoids and flavonoids which act as anti-inflammatories.

Foods which are high in carotenoids include:

carrots
broccoli
spinach
tomatoes
pumpkin
papaya

Foods which are high in flavonoids include:

blueberries
cherries
pomegranate
citrus fruit
dark grapes
green tea
onions
dark chocolate

Fresh herbs and spices can also be used during the diet because they have important nutritional factors which reduce inflammation and improve the taste of foods without adding calories.

The diet also emphasizes increasing the intake of foods that are high in good fats like the Omega 3 fatty acids found in fish, walnuts, flaxseeds and dark green leafy vegetables. These fats play an important role in reducing inflammation as well as improving general health.

Is This the Diet for You?

The Fat Resistance Diet is a solid weight loss plan based on nutritional science. Besides losing weight, this diet has an added bonus of helping to reduce inflammation within the body and supplying high levels of antioxidants to help control hormones and keep your body healthy and happy. If you like the idea of a diet plan based on scientific study, you might want to give the Fat Resistance Diet a try.

Recipe: Kale Lentil & Tomato Soup

This soup is the perfect support for your weight-loss diet, while filling you up with plenty of protein and veggies - and it's great for a cold winter night!

For more nutrients without much more work, cook 1 1/2 cups dry lentils instead. Lentils cook quickly and do not need to be soaked like most other dry beans. You will need to add more liquid, but it will only take a few minutes longer, and will be tastier as well as more nutritious.

Kale Lentil & Tomato Soup

Ingredients:

1 Tbsp olive oil
4 celery stalks, chopped
1 small sweet onion, diced small
1 garlic clove, grated or crushed
8 cups kale, trimmed, cleaned, and rough chopped
2 cans (15 oz size) lentils, rinsed and drained (or 1 1/2 cup dry lentils)
1 can (28 oz) crushed tomatoes
4 cups vegetable stock (6-7 cups for dry lentils)
salt and pepper to taste
fresh Parmesan cheese shavings for garnish

Directions:

• In a large soup pot over medium-high heat, put olive oil, celery, and onion, and cook, stirring often, until celery and onion starts to soften.
• Add the garlic, and cook, stirring constantly, for 1 minute.
• Dump in the kale and stir until it starts to wilt.
• Add the remaining ingredients and season to taste.
• Bring stew just to a boil, then quickly reduce heat to low, cover, and simmer slowly for about 15 minutes (30 minutes if using dry lentils).
• Serve immediately in soup bowls. If Parmesan cheese is on your diet, shave a few curls on top of each bowl of soup.

Recipe: Quinoa Almond Berry Breakfast

When planning for a healthy breakfast, cooking a few things ahead of time can save time in the morning. For example, in this recipe, you can cook the quinoa the night before and store in the fridge, then just reheat in the morning before serving. Quinoa provides a great source of protein to this healthy and hearty breakfast.

Store-bought almond milk can contain a lot of sugars and not much more, so it's best to make your own. If you prefer, you can substitute whole or 2% milk for the almond milk. Why whole milk when you're trying to lose weight? Adding a bit of good fat to your diet will help your body learn to burn fat while keeping you feeling full for longer so you don't succumb to cravings. Plus, some studies have shown fat also helps your body to metabolize the antioxidants and other good vitamins consumed at the same time.

Quinoa Almond Berry Breakfast

(Image courtesy of Gualberto107 at FreeDigitalPhotos.net.)

Ingredients:

1 cup almond milk
1 cup water
1 cup quinoa
1 medium orange, zested
1/4 tsp cinnamon
1 Tbsp honey
1 1/4 cup fresh blueberries and/or blackberries
1 1/2 cup fresh raspberries
1/4 cup honey
chopped almonds for garnish

Directions:

• Put the almond milk, water, quinoa, orange zest, cinnamon, and 1 tablespoon honey in a medium sized sauce pan and bring to a boil. Immediately lower heat to low, cover pan, and simmer until liquid is absorbed, about 13 to 15 minutes.
• Remove saucepan from heat and leave covered while it sits for 5 more minutes.
• Gently stir in berries and serve in cereal bowls, dividing the 1/4 cup honey over each serving and garnish with chopped almonds.

Successful Weight Loss Always Starts With A Meal Plan

Welcome to the New Year! This is the time of year when we all start making those resolutions - usually to eat healthier and get more exercise. Unfortunately, our resolutions tend to fall by the wayside far too soon, especially when we don't have a good plan to follow.

If you're trying to get rid of that holiday weight, and create a slimmer and trimmer you in 2016, it's important to start with a plan that is easy to stick to. Basically, if you have everything planned out, you don't have to keep thinking about what you are going to eat or how hungry you are.  When you plan your meals correctly, the weight loss becomes much more likely to happen.  Here are a few tips for meal planning for weight loss success.

Plan for Breakfast

(Photo credit: Wikipedia)

Breakfast is the meal that gets your metabolism running and, if done properly, can help you burn fat all day long. It is important to plan for breakfast because a rushed morning makes for poor food decisions. Planning for the morning is better done the night before. Now, this doesn't mean you need to pour your cereal and let it sit overnight, but you should have a good idea of what you want to eat when you wake up.

A tip for planning for breakfast is to take everything out the night before, like your utensils, cereal, and anything else that can be left out, and consolidate your cold ingredients in one space in the refrigerator. This will help you to be more efficient in the morning when your eyes are not quite open yet. If protein in the morning is a must-have on your diet, try hard-boiling eggs the night before, peeling them, and storing them in a ziploc bag in the refrigerator.  They are the perfect morning protein that even the sleepiest dieter can manage.

Set Up the Snacks

When we get hungry during the work day, those lunch room or cafeteria vending machines start calling our name, whispering sweet nothings. If you start a love affair with these vending machine vixens, you'll be sorry. While on a weight loss regimen, those giant boxes packed with unhealthy choices are your worst enemy. This is why it is so important to plan your snacks for the day. By bringing fruits and vegetables or other healthy options from home, you will be able to control your hunger and avoid the trips to the vending machines.

Great snacks for the workplace include an apple, popcorn, cut up veggies, cheese sticks, whole nuts, and yogurt. Not only will you feel better about the choices you make throughout the day, you will be able to stick to your weight loss goals for the long term. Small healthy snacks should be planned out for the day so you and your diet stay on track, and away from the vending machines.

 (Photo credit: Wikipedia)

Plan for Lunch and Dinner

When you don't have a plan in place for your main meals, chances are you could end up foraging in the refrigerator and coming up with a bowl of leftover mashed potatoes as a main course. Or worse yet, calling for pizza or driving through the fast food place. This will turn into a dieting disaster, so it is important to think about your meals ahead of time. When your diet consists of lots of vegetables, fruits, protein, and whole grains, and all you have in the refrigerator is cold spaghetti noodles, you are putting your diet in jeopardy. Fill your refrigerator and pantry full of healthy choices and write out your meal plan for the week.  If you fall off your diet routinely just because you didn't plan your meals, you may be sabotaging your diet.  Make the commitment, then make the plan.

When you take the time to plan your meals and snacks, you have a better shot at keeping up with your weight loss goals. By planning your breakfast, being sure to pack appropriate snacks, and planning your lunch and dinner, you will be able to fend off the evil vending machines, fast food lines, and unsuccessful attempts at foraging for healthy foods. Remember, the food you eat should be a choice, and not just what is available on a whim. Plan for your meals and plan for a healthier you this year!

Holiday Leftovers Recipe: Cranberry Orange Butter

Happy New Year!  Cranberries are often the only remaining leftover in the fridge by now, and sadly, they often end up getting tossed. Instead of throwing them out, try this super-simple recipe, and you can enjoy your cranberries for at least another week in a different form! Enjoy on hot cranberry bread or muffins, or warm biscuits.

This calls for cranberry orange relish, but you can also use plain cranberry sauce - just make sure to drain it well in step 1.

Using up leftovers doesn't get any easier than this!

Cranberry Orange Butter

(Photo credit: Wikipedia)

Ingredients:

1/2 cup butter or margarine, room temperature
1/4 cup cranberry orange relish

Directions:

• Put cranberry orange relish in sieve over a bowl and let drain; discarding the liquid or keep it for another use.
• Put butter in shallow bowl, and when it reaches room temperature, add the cranberry orange relish.
• Using a fork or pastry cutter, mix the relish into the butter until well blended, then put in pretty serving dish and put in refrigerator to get cool and solid.
• Serve cold on hot cranberry bread or muffins.

Leftovers Recipe: Potato Corn Chili Fritters

This tasty recipe puts a brand new twist on mashed potatoes, while doing double-duty: using up both the leftover potatoes and corn.

It's simple, easy, and deliciously different - your family won't even recognize it as leftovers!

Potato Corn Chili Fritters
(Makes 14-18 fritters.)

Ingredients: 
 
4 cups mashed potatoes
2 eggs, beaten
1 cup corn (cooked)
1 tsp finely chopped green onion or chives
pinch chili powder
salt and pepper to taste
1/2 to 1 cup flour (more or less to form consistency desired)
Peanut oil for frying

Directions:

• In a bowl, put the potatoes and the eggs and stir until well blended.
• Mix in the corn, onion, and chili powder; taste and season with salt and pepper if desired.
• Add flour gradually, mixing as you add until you get a dough consistency that holds its shape well enough to stick together when you press it into a spoon.
• In a large heavy skillet, put enough oil in so you have about 1/2 inch; put the heat on medium-high, and heat until sizzling.
• Firmly scoop a heaping tablespoon full of batter, pressing and forming with your fingers until the dough sticks together, then push off into the hot oil.  Cook for about 2 or 3 minutes until golden brown, then flip gently and cook the other side for about 2 to 3 more minutes or until golden brown.
• Remove to a paper towel covered cooling rack, salt if desired, and allow to cool slightly before serving.
• Serve with ketchup, mustard, or other dips.

Creative Ideas for Using Up Traditional Holiday Leftovers

Holidays always leave us with a ton of leftovers. I guess when you feed a house full of guests, you just get left with a heap of food.  It's not entirely a bad thing, but sometimes it's hard to feel all creative about food that you just spent twelve hours cooking. Well, it is time to regroup and recharge, and rethink the typical leftover redoes. How do you turn holiday leftovers into something fun and exciting to eat? Here are a few ideas to help you get started on the path to cleaning out your refrigerator without boring your family.

Shift Cultures

Turkey enchilada casserole ingredients. (Photo credit: Wikipedia)

If your holiday dinner was the classic American feast, your table was filled with turkey or ham or lamb or beef, green bean casserole, stuffing, bread, cranberry sauce, sweet potato casserole, corn, cauliflower, and just about everything else imaginable. Instead of just reheating the same dinner over and over again in exactly the same ways, with exactly the same flavors, why not shift your culture a bit and try something a little bit outside of what you're familiar with.

Chop up your ham or turkey and mix it with some mashed potatoes, wrap it in a little wonton and make your very own Polish perogies. Spice up your leftovers with classic Italian seasonings and recreate them into soups, salads, casseroles or salads with a Mediterranean flavor.  Get out your soy sauce, sesame oil, and turn your leftovers into Asian inspired dishes. Squeeze some lime, chop cilantro, and grab the tequila to marinate your leftover turkey to use in a simple Mexican inspired wrap. Use leftover bread and make a wonderful bread pudding using English inspired recipes.

Shift States

In order to get really creative with your leftovers, all you have to do is shift states.  No, not continental states, but science states. Remember learning about solids, liquids, and gasses when you were in science class? Yes, those states. For instance, you can transform a solid ham bone into a delicious stock for a bean and zucchini soup. You can also use that stock to cook rice or steam some vegetables. Your once-solid ham bone has now been changed into a liquid and a gas...and it never tasted better. Don't forget the frozen state. Puree your cranberry orange relish in some orange juice and turn it into frozen treats or ice cubes for drinks.

(Photo credit: Wikipedia)

Or, if you want to get super creative, and you have some small children at home, you can combine flour and your leftover mashed potatoes to make a mashed potato play-dough. Not only is it fun to mold, it is absolutely non-toxic, and, yes, edible.  It's one of those things that, although it doesn't really get eaten, the leftovers are put to a good use: keeping the kids busy. So, once again you have shifted the state of your leftovers; this time from a food to a toy!

Shift Your Beliefs

When you have a bunch of leftover food, the only way to really enjoy it during the constant reappearances is to totally rethink what the food is.  You have to forget that the potatoes are potatoes, for instance, and think instead that they are a thickening agent, or play-dough!  Turkey can be pureed, too, and turned into a pate if you like, and even used to stuff deviled eggs.

Even desserts can be rethought.  If you are fortunate enough to have leftover pecan pie, think about scooping out the filling into a sauce pan and melting it down.  Then whisk in a good balsamic vinaigrette and pour it hot over a spinach and bacon salad.  All the ingredients are there; they just needed to be re-imagined.

If you want to use up your leftovers quickly and creatively, all you need to do is think about where your food is and where it can go. Your leftovers may need some creative seasoning. They may need to be transformed into different physical states.  Get creative, get cooking, and help your leftovers reinvent themselves this week!

Recipe: Perfect Holiday Brussels Sprouts

Merry Christmas! Here is a last-minute recipe for those Brussels sprouts you were trying to figure out what to do with for dinner tonight....

Brussels sprouts are one of those perfect veggies for a holiday dinner. They add some healthy green to the table, are very simple to prepare, and can be done in many delicious ways. This is a variation on my favorite way to serve Brussels sprouts.

Roasting them in the oven adds a lovely caramelization, without letting them get mushy - which ruins them in my opinion. Balsamic vinegar and cranberries bring out their natural sweetness, and pecans add a nice crunch. Even those who don't like Brussels sprouts may find themselves coming back for more of these! Enjoy!

Perfect Holiday Brussels Sprouts
(Serves 4.)

(Image courtesy of Mister GC at FreeDigitalPhotos.net.)

Ingredients:

1 lb fresh Brussels sprouts, washed and halved
2 Tbsp olive oil
2 Tbsp good balsamic vinegar
2 Tbsp chopped pecans
1/2 cup dried cranberries

Directions:

• Preheat oven to 400 degrees and lightly coat a large baking sheet with cooking oil.
• In a large bowl, whisk together the olive oil and balsamic vinegar, then add the prepared Brussels sprouts to the bowl and toss to coat well.
• Dump the Brussels sprouts out onto the baking sheet, cover loosely with a sheet of tin foil, then bake in preheated oven for 10 minutes.
• Remove tin foil, stir Brussels sprouts around, and return to oven for another 10 minutes or until the Brussels sprouts are lightly browned, turning sprouts over at least once during this baking time.
• Dump hot Brussels sprouts out into a large bowl, add the pecans and cranberries and toss to combine. Serve immediately.

Recipe: Healthy Fudgey Brownies

I'm sure you'll be busy on Friday with all the cooking and guests arriving, gifts being unwrapped, etc.. Luckily desserts are easy to make ahead, so you can get these out of the way now. Brownies are a great holiday treat, and this healthy version includes applesauce, which can be tricky for cakes, since it can make them too heavy, but is perfect for dense, chewy brownies. If you're looking to cut calories a bit this year, try this healthier version of everyone's favorite chocolatey dessert.

Healthy Fudgey Brownies
(Makes 12 to 16 small brownies.)

(Image courtesy of PANPOTE at FreeDigitalPhotos.net.)

Ingredients:

1/2 cup flour
2 Tbsp unsweetened cocoa
1/4 tsp salt
1/4 tsp baking soda
2 oz unsweetened chocolate, chopped
1 Tbsp unsalted butter
1 cup firm-packed light brown sugar
1 large egg
1 large egg white
6 Tbsp unsweetened applesauce
1 tsp vanilla extract

Directions:

• Preheat oven to 350 degrees. Line a 9 inch square baking dish with parchment paper, making sure you leave plenty of paper sticking out of the dish.
• In a bowl, stir together the flour, unsweetened cocoa, salt, and baking soda until well combined; set aside.
• In a large heavy saucepan over low heat, melt the unsweetened chocolate and butter together, stirring constantly, until smooth; remove and let cool.
• Once cooled, add the brown sugar, egg, egg white, applesauce, and vanilla extract to the saucepan, stirring until nice and smooth, then add the dry ingredients to the saucepan and stir until mixed well.
• Pour the mixture into the prepared baking dish and bake in preheated oven for 22 to 25 minutes or until the brownies shrink away from the sides of the baking dish.
• Remove the baking dish to a rack and let cool completely before lifting the brownies out using the edges of the parchment paper. Then peel the paper back and cut the brownies into squares to serve.

Keeping Your Healthy Intentions This Christmas

Christmas is often the holiday when we say we're going to focus on family, but our intentions keep getting lost. It's busy. It's hectic. There's not enough time to get it all done. Etc. Etc. Etc.

If this sounds like your family, it's time to take back the season and stick to your good intentions. It's not impossible. It's not even that hard. Let's take a look at several issues we struggle with during Christmas and see if there might be a solution or two.

Expense

(Image courtesy of fantasista at FreeDigitalPhotos.net.)

This issue makes the top of the list because it often colors the rest of the celebration before we can even get our plans underway. Everything seems alright until the money starts to disappear. All our good intentions to stay focused on family and fun start to fade away when money gets tight.

There is only one solution - budget. Perhaps a budget seems like too much work, but it's the only way to keep the focus where it belongs. You will have to spend some time with paper, pencil, and possibly make some hard choices, but it will be worth it, trust me.

Create a budget that won't just postpone the pain. This means put a limit on ALL spending, including the credit cards. To avoid the January surprises, you may even want to pull together some envelopes with spending cash designated for gifts, food, drinks, decorations, donations, and whatever you need for your Christmas celebration.

A budget specifically set for each individual item not only helps rein in spending, but it also helps eliminate that last minute spending spree because you forgot if you took care of X, Y, or Z.  Plan your budget like you plan your Christmas dinner menu. Be precise in your budgeting and you will find it relieves a lot of stress, giving you time and energy to focus on what you wanted to - family and fun, remember?

Exercise

No, you are not going to focus on losing weight during Christmas. Instead, you want to think about staying active every day and enjoying some active play time with your family and friends.

Some of the stress you feel during the holidays is due to the fact that you are putting your health on a back-burner. You may be eating too much of the wrong foods and skipping exercise because you're too busy. Whatever the reason, you should never omit exercise from your daily routine, especially during the holidays!

Even if you can't make it to the gym or spend an hour on the treadmill, you can stay active. Several short walks a day will help clear the mind and get the blood pumping. You will burn a few calories, but most importantly you will lift your spirits. It's amazing what a little boost in those endorphins, the feel good hormones, will do for a person.  (Check out our Fun Ways to Exercise blog for a quick (under 15-minute) workout each week this month!)

And, don't forget the family! If spending more time with your family is part of what Christmas is all about, then a little play goes a long way toward that goal, too. Exercise to feel good, but make exercise fun to include your kids. Before the day gets too busy, get outside and have a game of tag. Shoot some buckets. Get a game of field hockey going. Do somersaults. Rollerblade. Ride your bike. Snowshoe. Build a snowman. Whatever you can do to be active and have some laughs will get you well on the way to your goal of spending time enjoying your family this Christmas.

(Image courtesy of start08 at FreeDigitalPhotos.net.)

Entertainment

You've got your budget set and you have lots of ideas to stay active and healthy. But, there are going to be times spent inside, too. Of course, you'll be gathered around the table during some of the Christmas season enjoying delicious meals and sharing stories. This is all wonderful because your goal is to connect with your family, but how you spend your time is important.

One great way to make your moments together count even more is to plan activities that involve the whole family working together on projects. These can be simple crafts like creating handmade gifts or decorations to share, to larger scale projects like cooking and serving dinner at a community shelter or church.
If your family is musically inclined, you may want to join a caroling group, church choir, or band. Maybe you would like to help decorate the church. Your town may have a youth group that pitches in and decorates the store windows or city hall.

Give some thought to what you, your family, and your community needs and figure out a way to help get those needs met. Gift trees are popular to help get gifts for families who can't afford to buy gifts. Food drives are another easy to organize an event that your family could do. Plan a movie night at your local theatre and ask attendees to bring a new toy to give to kids spending Christmas in a hospital or away from home. There are lots of ways you can do good deeds and find lots of entertainment for your family at the same time.

Having a happy holiday often means finding a balance between a busy schedule, tight budget, and family fun. You can do it all, but it takes planning, a few strategies, and lots of love. Merry Christmas!

Recipe: Hearty Granny Smith Stuffing Casserole

Stuffing is always a great addition to a holiday party table - especially if you're on a budget. Since it's mostly bread, you can save some dough, while keeping your guests happy with the comforting holiday flavors everyone enjoys and expects this time of year. This variation includes tart apples, celery, onions, and of course sage, providing great holiday flavors in casserole form perfect for parties and potlucks!

Hearty Granny Smith Stuffing Casserole
(Serves 6-10.)

Ingredients:

1 loaf hearty bread (multi grain), toasted lightly then cut into 1 inch cubes
4 Tbsp butter
2 onions, diced
4 stalks celery, diced small
1/2 tsp salt
1/4 tsp black pepper
2 Granny Smith apples, cored and diced small
2 cups chicken broth
1 cup fresh chopped parsley
1/4 cup fresh chopped sage
2 large eggs, whisked well

Directions:

• Heat oven to 400 degrees. Get out a large casserole dish and coat the insides all over with butter or oil.
• In a large pot over medium heat, add the butter, stir until melted, then add the onion, celery, salt, and pepper, cooking and stirring until both are softened; about 7 or 8 minutes.
• Add the apples, stir and cook for 2 more minutes.
• Add the broth, stir and bring to a gently rolling boil, then remove from heat.
• Put the bread cubes in a large bowl, add the apple-broth mixture from pot into the bread cubes, add the parsley and the sage, and toss well to combine, making sure all the bread is moistened.
• Drizzle the beaten egg over the bread mixture and toss well to distribute egg throughout mixture.
• Spoon into casserole, put on cover, and bake in preheated oven for 15 minutes, then uncover and bake for an addition 5 to 10 minutes or until stuffing browns slightly and pulls away from the sides of the casserole.
• Remove from oven and let sit for 3 to 5 minutes. Serve warm.