Monday, December 29, 2008

Another Great Recipe Day!

Sun-Dried Tomato and Parmesan Couscous Mix

Preparation time from start to finish is 10 minutes. Makes 6 servings.

1/2 cup sun-dried tomatoes (dry, not oil-packed)
1/2 cup water
3 tablespoons pine nuts
1 1/2 cups whole-wheat couscous
3 tablespoons grated parmesan cheese
1 tablespoon dried minced onion
1 tablespoon dried parsley
1 teaspoon dried oregano
1 teaspoon dried rosemary
1/2 teaspoon salt
1/4 teaspoon ground black pepper

In a small bowl, combine the sun-dried tomatoes and water. Cover with plastic wrap and microwave on high for 2 minutes, or until softened. Drain, let cool, then blot thoroughly with paper towels.

Chop finely and set aside.

In a small skillet, stir pine nuts over medium-low heat until lightly toasted, about 3 minutes. Transfer to a plate to cool.

In a medium bowl, combine the tomatoes, pine nuts and all remaining ingredients. Transfer to a jar or zip-close bag. Refrigerate for up to 1 month.

To prepare couscous: In a medium sauce pan, combine the couscous mixture with 2 1/2 cups of water and 1 teaspoon of olive oil or butter (optional).

Bring to a boil and then cover. Remove from the heat and and let stand for 5 to 10 minutes, or until all the water is absorbed.

Fluff with a fork before serving.

Nutrition information per serving (values are rounded to the nearest whole number): 164 calories; 41 calories from fat; 5 g fat (1 g saturated; 0 g trans fats); 3 mg cholesterol; 26 g carbohydrate; 7 g protein; 4 g fiber; 352 mg sodium.

Monday, December 22, 2008

Recipe Day!!

Breakfast Burrito: 1 serving

1 whole egg
2 egg whites
2 tbls salsa
1 oz cheddar cheese
1 whole wheat tortilla

Directions: Heat non-stick pan on med heat. Scramble eggs, when eggs are almost done add cheese. Warm tortilla in microwave for 30 sec. Place eggs on tortilla and add salsa. Wrap up and enjoy!

Wednesday, December 17, 2008

Recipe Day!!

Vegetable and Turkey Lasagna

This one'll last you a while! It serves 4.

1 lb + 4oz. (20oz) ground turkey
1 Tablespoon olive oil
1 cup onion, diced
2 Tablespoons garlic, minced,
1 Tablespoon Cajun seasoning
1 Tablespoon Italian seasoning
1 15oz. can tomato sauce
1 28oz. can diced tomatoes, drained
1 cup black olives sliced
4 medium zucchini, thinly sliced lengthwise in long strips
3 medium yellow squash, thinly sliced lengthwise in long strips
1 cup mozzarella, shredded
Salt & pepper to taste

1) Preheat oven to 350.
2) In a large skillet over med-high heat sauté ground turkey until brown and cooked throughout, (no pink). Remove to a platter.
3) In same skillet add olive oil, onions, garlic, and spices. When onions are translucent add tomato sauce, diced tomatoes, olives and ground turkey. Simmer for 10 to 15 minutes.
4) In a baking dish spread a small amount of tomato/turkey mixture on bottom. Layer strips of zucchini and summer squash with sauce. Top with mozzarella.
5) Cover baking dish with aluminum foil and place in oven for 30 minutes. Uncover and continue to bake until cheese is brown and bubbly.
6) Remove from oven and let stand for 10 minutes before serving.


Tuesday, December 9, 2008

Recipe Day!

Fall Squash Salad

Delicata squash
3 1/2 Tbsp olive oil (divided)
2 tsp lemon juice
1 tsp Dijon mustard
2 tsp balsamic vinegar
1 tsp lemon peel
2 Tbsp pine nuts
sea salt
veggie mix - 8 mixed cups of the following fall vegetables: Lacinato kale, Curly kale, chard, radicchio, frisee (or whatever you can get your hands on in the list)

Preheat your oven to 350 degrees. Cut the squash in half lengthwise, then scoop out the seeds. Chop the squash into cubes, then toss with 2 Tbsp of olive oil in a roasting pan. Sprinkle with sea salt if you like. Roast for 30 minutes, tossing every 10 minutes or so. Meanwhile, chop your veggies, then toss them in a large salad bowl. I used a wide variety of seasonal greens from a farmer’s market here; you might not want to track all of these down. Your salad will still be good with just a couple of the above.

Next, make the dressing. In a small dish, add the remaining 1 1/2 Tbsp of olive oil, lemon juice, Dijon mustard, balsamic vinegar, and lemon peel. Mix well, then add to the salad. Toss well, then transfer the salad to serving plates.

Boot Campers! Congratulations - you're over the hump of Week 1 and doing a great job! Just remember to still drink plenty of water even though it's cold outside. And try green tea as an alternative to coffee to warm up.

Monday, December 8, 2008

Ay Carambola!

Tired of peaches and apples as your fruit/carb choice? Try some of these healthy and tasty options that you can still buy in winter time. Self magazine even gives you ways to use them in meals!


Buy it: Guava has a slightly spicy flavor, like cinnamon. Bonus: The yellow-to-bright-red beauty gives you as many antioxidants as broccoli does.

Try it: Peel and eat the guava fresh, or puree the pulp and add citrus juice, onion and spices for a sauce to pour over grilled chicken.


Buy it: Cut through its thick skin to get the juicy insides: Papaya is a great source of skin-saving vitamin A and papain, an enzyme that aids digestion.

Try it: Use chopped ripe papaya to sweeten spicy tomato salsa. If it's still green, shred and toss with sesame-soy dressing for an Asian slaw.


Buy it: One cup of feijoa—it has sweet flesh and a jellylike center—nets a hefty dose of folate, which may lower your risk for breast cancer.

Try it: Slice the fruit in half widthwise, skip the skin and scoop out the pulp directly from the shell with a spoon, as you would with a kiwi.

Prickly pear

Buy it: It sounds sharp, but the prickly pear is actually mild and tasty. One cup has nearly 10 percent of your daily calcium requirements.

Try it: Most of the rind's needles are removed by the time the fruit reaches your market. Peel and section, discard seeds and add to cereal.


Buy it: The kumquat is fully edible—in fact, the skin is the sweetest part. Plus, the grape-sized treats deliver 1 gram of satisfying fiber each.

Try it: Chop up a few, discard the seeds and add to cookie dough or bread batter. Or poach them whole and serve with meat or fish.


Buy it: More commonly known as star fruit, carambola is tart and crunchy. And a large star fruit contains a waist-friendly 38 calories.

Try it: No need to peel it, so toss one into your tote instead of an apple. Cut crosswise to create a star-shaped garnish for drinks or desserts.

Anyone tried any of these or have more fruits to add? Or, tips on where to buy the best fruit?

Boot campers! Welcome to Week 2. Remember to keep good notes (in your logbook or elsewhere) on what you eat throughout the month. Studies have shown that people lose more weight and are more successful in their exercise programs when they keep a journal of calories and meals.

Friday, December 5, 2008

More Good News about Fish Oils

NEW YORK (Reuters Health) - People looking to shed body fat might want to follow their workouts with a few capsules of fish oil, if preliminary research is correct.

In a study of overweight adults, Australian researchers found that a combination of exercise and fish oil supplements was effective at reducing body fat and improving cholesterol levels and blood vessel function.

Study participants who took fish oil, alone or with exercise, saw their levels of "good" HDL cholesterol go up, while their triglycerides (an unhealthy form of blood fat) took a dip. Meanwhile, both exercise and fish oil seemed to cut body fat.

Numerous studies have shown that the omega-3 fatty acids in fish may benefit the heart by lowering blood pressure and triglycerides, reducing the risk of blood clots and improving blood vessel function. There's also evidence from lab studies that fish oil affects metabolism in a way that can reduce body fat.

However, it's important to note that this is the first clinical trial to look at the cardiovascular and weight benefits of combining fish oil with exercise.

Boot campers! Congrats on finishing Week 1! Remember to watch what you eat this weekend, especially if you're going to parties or out on the town. And, continue the combination of healthy proteins and carbs.