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This Blog currently has over 20 Healthy Habit Challenges to get you back on track!!

  • This Blog currently has over 20 Healthy Habit Challenges to get you back on track!!

Tuesday, May 31, 2011

Tofu Stix


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Tofu Stix for the fam

1. Drain and dry firm tofu in between two towels.  Two packs roughly fills a full size cookie tray with two rows of "stix".
2. Cut tofu chunx in half the long way, then the short way about ten times to get stick structure.
3. Spray generously with cooking spray. Sprinkle with a lot of salt and pepper.
4. Bake at 375 for 20 minutes. Take out and put a little BBQ sauce on each stick.  Bake another fifteen to twenty minutes.
5. Enjoy crispy stix of protein-filled yumminess!!!
Thanks Skye!

Healthy Habit #4-Write it down!

To start this week off, I challenge you to keep a food journal.  I was hesitant to post this challenge because I know how busy we all are and keeping track of everything you have eaten for the day may sound a little obsessive.  However there are some great benefits to this habit!

In a recent study, it was found people who kept a food journal realized they had been underestimating their food intake by an average of 1,000 calories!  In order to lose weight/get fit, it is essential to take in less food or calories than we expand.  A food journal creates awareness of how much and what types of foods we are eating.  Journaling can help you pinpoint the cause various ailments such as headaches and insomnia!! It will also help you pinpoint your hungriest times and help with planning healthy meals and snacks.

Here how to attach this challenge to your daily life:
Get a special note book and begin each day by heading a page with the date.  Keep your journal with you throughout the day.  Write down everything you put into your mouth and what time. Look over your journal a few times per week to see if there are some bad food habits you need to work on and to help with your grocery list for next week!
If you have an iphone, I found this free app to do all your food journaling in: http://www.mynetdiary.com/iPhone.html
Good luck!!

Monday, May 30, 2011

BBQ/Picnic Pasta Salad


I love this recipe for outdoors picnic and BBQs.  It is vegan because there is no eggs in the mayo, but tastes as good as traditional pasta salad!  I think the combo of the veganaise and dill seasoning is what makes it so great!!!

Vegan Pasta Salad
1 small jar of veganaise
½ tsp apple cider vinegar
½ tsp lemon juice
salt-fair amount
pepper-small amount
garlic powder-very small amount
dill weed-lebrally
parsley-decent amount
oregano-small amount



Cooking Directions
_______________________________________________

Chop a medium red onion, add to bowl with dressing.
Chop equal amount of celery then an extra stalk
Cook pasta & drain Chill
Mix pasta and dressing and chill overnight

Thursday, May 26, 2011

Recipes For Next Week


Vegan (or not) Cheesy Broccoli Soup
I like to make soup in the beginning of the week so I can have it for lunch the rest of the week with Teddy:)  Teddy is loving broccoli right now so i thought it would be a good time to dust off this recipe.  You can certainly make it with cow's milk cheese if you'd rather not go *vegan*, but it is yummy with the fake cheddar as well!  I wonder how this would do in the crock pot for the busy mamas out there??

Sugar Free Banana and Golden Raisin Bread
I'm going to serve the soup with this delish-looking recipe I saw at In Sock Monkey Slippers Blog.  Teddy loves snacking on bread and the blueberry zucchini bread was a big hit last week.  I'm sure I can think of some veggie puree to sneak in as well! ...any ideas??

Asparagus and Pesto Whole Grain Risotto
By request!  Here is a 20-minute meal that my working mamas should love! I am substituting the arborio rice for a pearled barley grain (or you can use a short grain brown rice).  Gotta get those whole grains in!!

Green Goddess Pasta
Lastly, I have to end my week with a pasta dish-my fav!  This one is so good and super nutritious with all the leafy greans:) Teddy is obsessed with spinach so I may sub that for the kale...not sure how he would do with kale anyway??

Hope you've found a few to try along with me!

Vegan (or not) Cheesy Cream of Broccoli


Cheesy cream of broccoli

1 Tbs CoConut Oil
1 Onion Diced
4 Cups Broccoli
2 Tps Sea Salt
1 ts Pepper
1 ½ C Low Sodium veggies Stock
4 C Soy or Rice Milk
¼ C arrowroot/Cornstarch dissolved in ¼ c cold water
6 oz vegan cheddar






Cooking Directions
__________________________________________7 Cups
Heat CoCo Oil
Add onion for 2 min
Add Broc Salt & Pepper, Cook till onion is translucent 4 min
Add broth Bring to a boil
Reduce to a simmer 10 minutes
Remove heat
Stir 1 C Soy/Rice Milk
BlenD or Puree
Return to Med Heat Stir rest of milk
Add Cheese till melted

Green Goddess Pasta

Green Goddess Pasta
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4 cloves garlic
3 TBS coco oil
6 TBS Vegan Butter
Sea Salt
8 oz Elbow Macaroni
2 Zucchini Cut in ¼ Slices
1 Broccoli Cut bite-sized
½ bunch Kale ½ inch strips
pepper
pine nuts
3 quarts of water





Cooking Directions
___________________________________________________
Sautee Garlic & Oil on Low for 3 minutes
Remove from heat, add butter
Boil with 1 ½ TB salt, add macaroni
Stir Zucchini, Broc, Kale, Cook fro 1 min
Drain
Combine with oil & Garlic
Add Pine Nuts & Salt

Sock Monkey Banana Raisin Bread


Banana and Golden Raisin Bread · no sugar added
you will need:
1 cup white whole wheat flour (or 1/2 cup white flour and 1/2 cup white whole wheat flour)
1 tsp baking powder
1/2 tsp baking soda
1/4 cup butter
1/4 tsp of each fresh nutmeg and cinamon (optional)
2 ripe bananas
1/3 cup organic golden raisins (raisins are on the “dirty dozen” list of foods. try to buy organic)
1/3 cup organic applesauce
1 beaten egg

Preheat oven to 350°.

Butter and flour a bread pan.
Mash bananas with a fork. Set aside.
In a large bowl combine flour, baking soda, baking powder and spices. Cut in butter.

Into flour mixture, stir in egg, raisins (if baby is not ready for large pieces of raisins try chopping or put in food processor for a few quick pulses), and bananas. Stir until just mixed.
Pace mixture into bread pan. Bake for 45 to 50 minutes or until inserted toothpick comes out clean.
Cut into squares for easy eating and storage. Of course your baby will probably not eat an entire loaf before it spoils. To store place cubes in freezer bags and freeze. Use with in 3 months. Remember, if your baby doesn’t like it you can always give it to the neighbors baby.
Tip: For added texture for baby or toddler, try putting the cubed bread back into the oven at 350° for additional 10 to 2o minutes.

JO's 20 Minute Meals-Rigatoni Arrabiatta

Rigatoni Arrabiatta

Ingredients
1 garlic clove
1 small red onion
1 medium fresh red chile (if you can't find I use Jalepano)
5 oz cooked red bell peppers
1 14oz can of diced tomatoes
1 small bunch of basil
7oz of rigatoni (you can use wheat)
3/4 tbsp capers
1 tsp dried oregano
4 oz feta cheese (or sub your favorite cheese)
Olive oil, Salt, Pepper

Fill your kettle and put it on to boil, preheat your oven in the lowest setting and place your bowls in the oven to warm.

Peel and finely slice the garlic and onion. Finely slice the chilie - if you want a kick leave the seeds in, for a more subtle flavor deseed.

Drain and chop the red peppers and open the can of tomatoes. Pick the basil leaves and finely chop the stalks.

Cook your rigatoni in boiling salted water according to packet instructions. Give it an occassional stir to make sure none of the pasta is sticking together. Meanwhile...

Heat a large pan over medium heat and add a splash of olive oil.

Add the garlic, red onion, chile, capers, basil stalks, and oregano, and fry unitl softened and turning golden brown.

Add the tomatoes and peppers and simmer gently for 5 mins.

Remove from heat, season lightly with salt and pepper and cover with a lid.

When your pasta is ready scoop out a cupful of the water for later, then drain the pasta in the colander.

Tip the drained pasta into the pan of the sauce and toss together. If the sauce is a bit thick, add a little of your reserved cooking water to thin it out slightly.

Taste and season with a good pinch of salt and pepper. Stir through most of the basil. Cover with a lid to keep warm.

This is a perfect time to make your table look respectable so get the cutlery, salt and pepper and drinks set out nicely.

Divide the pasta between two plates crumble the feta cheese and the remaining basil leaves over the top and tuck in!



Let me know what you think and/or if you've found tips for this recipe...

JO's 20 Minute Meals-Chicken Tikka Marsala

Chicken tikka masala

Ingredients
2 medium chicken breasts
1 oz silvered almonds
1 1/2 inches fresh ginger
3 garlic cloves
2 small red onions
1 medium fresh red chile (I use jalepano or green chile if can't find)
1 small bunch fresh cilantro
5 oz basmati rice
1/2 tsp ground tumeric
4 tbsp natural yoghurt (I use greek)
1 tbsp garam masala
1 tbsp tikka maasala curry paste
1/2 14 oz can diced tomatoes
1/2 14 oz can coconut milk
2 oz butter
seasalt, black pepper

Put your frying pan on a high heat. Fill your kettle an put it on to boil. Preheat your oven to lowest setting and place your plates in the oven to warm.

Add the almonds to the hot frying pan and toast until golden, tossing occasionally, then turn off the heat and tip onto a plate. Meanwhile...

Peel the ginger, garlic, and onions. Halve and deseed the chile. Roughly chop the cilantro leaves, reserve the stalks. Finely slice 1 of the onions and half of the chile and put to one side.

Once the water is boiling add your rice and cook according to packet instructions. Meanwhile...

Whiz the ginger, garlic, cilantro stalks and remaining chile to a puree in a food processor.

Spoon 1 tablespoon of the puree into a mixing bowl. Add your remaning onion to the food processor and whiz again unto a puree.

Slice the chicken breasts into long finger sized strips and add to the bowl with the spoonful of puree.

Add the tumeric, garam masala, 2 tablespoons of yoghurt, half the curry paste and a good pinch of salt and pepper.

Finely grate the zest of the lemon into the bowl. Cut the lemon in half then squeeze in the juice from one of the halves and stir everything together.

When the rice is done, drain it in a strainer, then place the strainer back over the warm saucepan add 1oz of the butter and cover with a lid.

Wipe out the frying pan with a kitchen paper then place on a medium heat and the grill pan on a high heat.

When the frying pan is hot, add the rest of the butter. Once melted, add the puree from the food processor, then sliced onion and the rest of the curry paste.

Turn the heat up then stir and fry until the onions have softend. Meanwhile...

Place the marinated chicken on the grill pan, and grill for a few mins on each side until cooked through. Use tongs to turn it. Keep an eye on both pans.

When the veg mixture is starting to darken, add the canned tomatoes and coconut milk to the pan.

Simmer gently over a medium heat until the mixture has thickend and reduced slightly then turn the heat off. Meanwhile...

Once the chicken is cooked, take the grill pan off the heat. When your sauce is ready, stir the chicken through it.

Taste the sauce and season with salt and pepper. Cover with a lid or aluminum foil.

Make your table look respectable - get the cutlery, salt and pepper and drinks laid out nicely - and lay out pickles, poppadoms, and naan breads if you have them.

Add a good pinch of salt and squeeze lemon juice to the rice. Stir through half of the cilantro leaves. Get your warmed plates out of the oven and divide the rice between them.

Spoon the curry of the rice, add a dollop of the remaining yoghurt, then scatter each portion with a little sliced chile, a few slivered almonds and the reserved cilantro leaves. Gorgeous!



Let me know what you think and/or if you've found tips for this recipe...

JO's 20 minute meals-Asparagus and Pesto Risotto

Asparagus and Pesto Risotto

Incredients
1 medium bunch asparagus
2 heaped tsp pesto
1 small red onion
1 stick celery
2 pats butter
5oz risotto rice
1 3/4 cup vegetable broth
1 oz Parmesan Cheese
1/2 cup white wine
1 lemon
sea salt
black pepper

Preheat your oven to the lowest setting and place your plates in the oven to warm. (that is what he suggests it's cute).

Place a large saucepan on a low to medium heat. Peel the onion and trim the celery stick then finely chop or coarsely grate them.

Add 1 pat of butter to the hot pan with the onion, celery, a splash of olive oil, and a splash of water. Cook over low heat for around 5 mins, stiring ocassionally, until soft. Meanwhile...

Bring the broth to the boil in a medium saucepan, then turn the heat down to low.

Snap the woody bases off he asparagus spears and add them to the saucepan of the broth. Slice the remaining tender stalks right up to the tip then leave the tip whole. Put to one side.

Finely grate the Parmesan.

Once your vegetables are very soft (but not browned) add the rice to the pan.

Stir and fry the rice for a min until translucent, then add the wine and keep stirring until all the wine has been absorbed by the rice.

Turn the heat under the rice up to medium then add a ladleful of hot broth, avoiding the asparagus stalks - these are there to add flavor but not to be eaten!

Stir constantly and continue adding broth, a ladle at a time, waiting for the rice to soak it all up before adding the next ladleful. Continue until you've used two-thirds of the broth.

Once two-thirds of your broth has been added, stir the sliced asparagus and tips into the rice.

Keep adding the broth until the rice is just cooked and the risotto has a nice oozy consistency. If you run out of broth, use boiling water.

Take the pan of risotto off the heat and stir in your remaining pat of butter, 1 heaped teaspon of pesto and half the parmesan. Cut your lemon in half then squeeze in a little juice. (I add lemon zest too).

Taste the risotto and season with a good pinch of salt and pepper. Cover the pan with a lid.

This is a perfect time to make your table look respectable so get the cutlery, salt and pepper and drinks set out nicely.

Get your warm plates out of the oven and divide the risotto between them. Sprinkle over the remaining Parmesan and top each with a dollop of pesto, then dive in!



Let me know what you think and/or if you've found tips for this recipe...

Toasted Couscous With Grilled Mango and Zucchini


Toasted Couscous with Grilled Mango and Zucchini

Prep: 20 minutesCook: 23 minutesGrill: 5 minutes
 
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Toasted Couscous with Grilled Mango and Zucchini
ingredients
  • 2
    cups Israeli (pearl) couscous
  • 1
    mango
  • 1
    zucchini
  • 1
    Tbsp. vegetable oil
  • 2-1/2
    cups chicken stock, seafood stock, or vegetable stock
  • 1
    Tbsp. butter
  • 2
    Tbsp. fresh flat-leaf parsley, chopped
  • 1/2
    tsp. kosher salt
directions
1.Thoroughly preheat grill to medium high.
2.In a dry, medium saucepan over medium-low heat, toast couscous, stirring frequently, until golden-brown, 8 to 10 minutes. (You could skip this step in a pinch, but it's worth it!)
3.Peel mango; stand on its end with a skinny edge facing you and, with a knife close to the seed core, cut a 1-inch slice off each of the two sides. Then, cut each of those slices into two half-inch-thick slices. Slice zucchini lengthwise into 1/3- to 1/2-inch slices. Brush mango and zucchini pieces with vegetable oil on all sides, season lightly with a pinch of salt, and grill until charred and tender, 5 to 8 minutes. Let cool; cut into 1/2-inch chunks.
4.In a medium saucepan, bring chicken stock to a boil. Add couscous, stir, cover, reduce heat to simmer, and cook about 7 minutes. Add mango, zucchini, butter, parsley, and salt. Cook another minute and taste for seasoning and doneness. Keep warm. Makes 4 (1-1/3-cup) servings.
nutrition facts
  • Calories365
  •  
  • Total Fat (g)7
  •  
  • Saturated Fat (g)2, 
  • Monounsaturated Fat (g)3,
  • Polyunsaturated Fat (g)1, 
  • Cholesterol (mg)9, 
  • Sodium (mg)929, 
  • Carbohydrate (g)66, 
  • Total Sugar (g)11, 
  • Fiber (g)5, 
  • Protein (g)9, 
  • Vitamin C (DV%)42, 
  • Calcium (DV%)2, 
  • Iron (DV%)11, 
  • Percent Daily Values are based on a 2,000 calorie diet