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

Instructions:
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.

Enjoy!

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.

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!

Guava

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.

Papaya

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.

Feijoa

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.

Kumquat

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.

Carambola

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.

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.

How to Use Your Thanksgiving Turkey to Create Healthy, Fat Blasting Meals

A lighter, low-cal Thanksgiving: Only 682 total calories





It is estimated that the average person eats in excess of 3,000 calories at the annual Thanksgiving feast, which is why many experts consider it to be one of the least healthy meals of the year.


However, where some people may gain a pound of fat or more from this single meal, you could be one of the few smart ones who eats more turkey on Turkey Day and less of the other high-fat and/or high carb foods like stuffing, mashed potatoes and gravy, and all those tasty pies!


Look, you can still enjoy your favorite seasonal treats in moderation, but the key is to first fill up on turkey (and fruit and veggies) to leave less room for the former.


After all turkey is loaded with lean protein that will help you build muscle, burn fat, and control your typically insatiable holiday appetite.

More importantly, no matter what happens on the big day, don't sweat it and just get right back on track to your normal healthy eating plan the next day... or better yet, the next meal!

To make this transition as seamless as possible for you, today I am going to show you how use your Thanksgiving turkey to build muscle and burn fat ;)


Roast Turkey Breast With Lemon, Fresh Herbs and Rich Brown Pan Sauce

181 Calories

Instead of buying three different packets of fresh herbs, look for a package that's labeled "poultry blend" -- usually a mix of fresh thyme, rosemary and sage, which are the very herbs called for in this recipe.

2 Tbs. kosher salt (not table salt)
2 Tbs. each: minced fresh rosemary, thyme and sage
1 Tb. ground black pepper
1 Tb. finely grated lemon zest
1 large bone-in turkey breast, 7 to 8 pounds, rinsed and patted dry
1 each, cut into large chunks: small onion, carrot and celery stalk
1 Tb. olive oil
1/2 cup dry vermouth or white wine
2 cups reduced-sodium chicken broth
1 Tb. cornstarch dissolved in 1 Tb. water

Mix salt, fresh herbs, pepper and lemon zest in a small bowl. Rub mixture in turkey cavity and under skin, using fingers to gently loosen the skin from the meat. Refrigerate uncovered overnight. Two hours before roasting, return turkey to room temperature.

Adjust oven rack to lower-middle position and heat oven to 400 degrees. Place onion, carrot and celery pieces on a heavy-duty cookie sheet with a rim; arrange turkey breast over vegetables. Brush turkey breast with oil; roast until golden brown and meat thermometer inserted in thickest section of roast registers 160 degrees, about 60 to 70 minutes.

Remove turkey from oven; transfer to a platter and let rest for 20 to 30 minutes. Meanwhile, pour vermouth onto the cookie sheet; scrape with a wooden or metal spatula to loosen as many brown bits as possible. Pour contents of cookie sheet into a medium saucepan and simmer to blend and intensify flavors, 5 to 7 minutes. Strain out vegetables and skim off as much fat as possible; return drippings to saucepan and stir in chicken broth. When ready to serve, bring sauce to a simmer and whisk in cornstarch mixture. Continue to simmer until sauce thickens slightly.

Carve each side of the turkey breast from bone; cut crosswise into thin slices. Pass sauce separately.

SERVES 8, WITH LEFTOVERS PER 4-OUNCE SERVING WITH 1/4 CUP SAUCE: 181 calories, 35g protein, 1g carbohydrates, 2g fat (0.6g saturated), 98mg cholesterol, 0g fiber, 663mg sodium
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Steam-Sautéed Lemony Green Beans

65 calories

2 pounds fresh green beans
2/3 cup water
1/2 tsp. salt
2 Tbs. olive oil
1 Tb. finely grated lemon zest

Place beans in a 12-inch skillet. Mix water, salt and oil, and pour over beans. Cover skillet and turn burner on high. When beans start to sizzle and steam, set timer and cook until water evaporates and beans are tender, about 5 to 7 minutes. Stir in zest and serve.

SERVES 8 PER SERVING: 65 calories, 2g protein, 8g carbohydrates, 4g fat (0.5g saturated), 0mg cholesterol, 4g fiber, 152mg sodium
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Creamy Cauliflower Purée

46 calories

Although similar in look and flavor to real mashed potatoes, this purée is significantly less caloric.

1 large head cauliflower, cut into medium florets

2/3 cup reduced-sodium chicken broth
1 tsp. dried tarragon
1/2 tsp. salt and 1/4 tsp. pepper
2/3 cup whole or 2% evaporated milk

Put cauliflower and chicken broth in a 5 1/2-quart Dutch oven. Cover and turn burner on high. Steam until cauliflower is tender and broth has almost evaporated, about 10 minutes.

Transfer cauliflower to a blender; add tarragon, salt and pepper. Remove pop-out center and, with motor running, pour in evaporated milk, stopping blender once or twice to stir in any cauliflower chunks (using a rubber spatula), until purée is silky smooth. (Purée can be refrigerated up to 3 days and rewarmed in a microwave.)

MAKES ABOUT 4 CUPS, SERVING 8 PER SERVING: 46 calories, 4g protein, 8g carbohydrates, 1g fat (0g saturated), 2mg cholesterol, 3g fiber, 204mg sodium

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Mushroom-Scented Brown Rice Pilaf

176 Calories

1 Tb. olive oil

1 medium onion, cut into medium dice

1/2 ounce (about 1/2 cup) dried mushrooms, rinsed well in cold water and coarsely chopped

1 1/3 cups brown rice

1/2 cup dry vermouth or white wine

3 cups reduced-sodium chicken broth

Ground black pepper and salt

Heat oil in a large saucepan or small Dutch oven. Add onion; sauté until caramel brown, about 5 minutes. Stir in mushrooms and rice. Add vermouth, then chicken broth; cover and bring to a boil. Reduce heat to low and continue to cook, covered, until broth evaporates and rice is tender, about 45 minutes. Remove from heat; let stand 5 to 10 minutes. Season to taste with pepper and, if necessary, salt. Serve.

SERVES 8 to 10 PER 1/2-CUP SERVING: 176 calories, 6g protein, 30g carbohydrates, 3g fat (0.5g saturated), 0mg cholesterol, 3g fiber, 29mg sodium 62 calories

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Quick Pineapple Chutney With Dried Cranberries and Mint

62 Calories

If you want the chutney to have a little kick, add hot red pepper flakes along with the spices.

2 tsps. vegetable oil

1 medium onion (preferably the sweet variety), cut into small dice

1 tsp. ground ginger

1/4 tsp. ground cloves

1/4 tsp. hot red pepper flakes, optional 2 cups fresh pineapple, cut into small dice

1/2 cup dried cranberries

2 tsps. cornstarch dissolved in 2 Tbs. water, optional

1/4 cup chopped fresh mint

Heat oil in a medium saucepan over medium heat. Sauté onion, stirring frequently, until rich caramel brown, about 10 minutes. Stir in the spices, pineapple and cranberries. Cook, stirring frequently, until mixture softens, about 5 minutes. If chutney looks too juicy, add optional cornstarch mixture and cook a few more minutes. Remove from heat, stir in mint and let cool.

MAKES 2 CUPS PER 1/4-CUP SERVING: 62 calories, 1g protein, 13g carbohydrates, 1g fat (0g saturated), 0mg cholesterol, 2g fiber, 3mg sodium

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Perfect Pumpkin Custards

152 Calories

1/2 cup 100% pure pumpkin from a 15-ounce can

1/2 tsp. each: ground ginger and cinnamon

1/2 cup dark brown sugar

2 cups whole or 2% evaporated milk

1 large egg, plus 2 large yolks

To serve: Whipped cream and crystallized ginger, or sugar

Bring a quart of water to boil in a tea kettle. In the meantime, set 8 6-ounce ovenproof custard cups or ramekins in 2 8-inch square pans. Adjust oven rack to lower-middle position and heat oven to 325 degrees.

Heat pumpkin and spices in a medium saucepan over medium heat until purée sputters and flavors intensify, 3 to 4 minutes. Whisk in sugar, then milk; bring to a simmer. Meanwhile, whisk egg and yolks in a medium bowl. Gradually whisk hot pumpkin mixture into eggs, then pour into custard cups. Set pans in oven; carefully pour hot water in pans halfway up sides of cups. Bake until custards are set, about 30 minutes.

Remove cups from pans and cool slightly. Tear off pieces of plastic wrap and press directly over custards to keep a skin from forming; refrigerate 2 hours or up to 3 days.

To serve, garnish with whipped cream and a piece of crystallized ginger. Or, if you have a culinary torch, sprinkle each custard with...

1/2 tsp. of sugar right before serving, then torch for a crisp "brûléed" top.

SERVES 8 PER SERVING: 152 calories, 6g protein, 24g carbohydrates, 4g fat (2g saturated), 83mg cholesterol, 1g fiber, 87mg sodium

Grilled Turkey Salad w/ Mandarin Oranges

Grilled Turkey Salad With Mandarin Oranges


Turkey is the crowning glory of Thanksgiving Day as we all know. The day after that it’s fun to feast on leftovers. The day after that? It’s time to be creative to find ways to enjoy turkey leftovers. Here’s a recipe to help get the ball rolling!


Ingredients:

• 4 ounces cooked turkey breast, cubed
• 1 cup celery, finely sliced
• 3/4 cup red onion, finely sliced
• Romaine lettuce
• 1/2 cup Lite French Dressing, recipe to follow
• 1/3 cup unsweetened Mandarin oranges
• 1 peach
• 1 1/3 teaspoons olive oil
• 1/8 teaspoon turmeric
• 1 tablespoon fresh mint, chopped

Instructions:

In a salad bowl, combine turkey, celery, onion, oil, French Dressing, peach, oranges, turmeric and mint. Toss lightly to coat. On a lunch plate place lettuce, top with turkey mixture and serve.

Chicken Piccatta

Chicken Piccatta

Ingredients:
6-8 oz. of boneless chicken breasts, thinly sliced
1/4 cup of ground almond meal (other nut meal may be substituted)
1/4 cup of egg white
Salt to taste
1 tbsp Italian seasonings
Non-stick cooking spray
1 fresh lemon or 3 tbsp of pure lemon juice
1 cup of white cooking wine
2 tbsp of jarred capers with juice
3 sprigs of parsley

Directions:
Line a baking sheet with non-stick spray and preheat the oven at 325 degrees.

Place egg whites in a small bowl.

Take ground almond meal, salt, and Italian seasonings, and blend together with fingers in a flat plate.

Using a fork, pick up a piece of chicken and dip it into the egg white mixture. Allow the chicken to hover over the bowl for a few seconds to let the excess egg white drip off.

Take the chicken and lay it on top of the almond meal mixture, patting it down withthe fork, do the same on the other side until it is mostly covered.

Place the chicken onto the baking sheet and repeat until all your chicken is coated.

Place baking sheet in the oven.

For the sauce, place small pan over medium heat. Once the pan is hot, spoon the capers making sure to use as much of the juice as possible. Place them into the pan.

Pour the white wine into the pan and stir.

Finally cut the lemon in half and pit it and squeeze one half of the lemon into the mixture or pour the 3 tbsp of pure lemon juice.

Stir until little bubbles form and then place on very low heat to keep warm. Once the chicken is golden on one side, flip it over and let the other side cook for an additional 5 minutes.

Remove the chicken from the oven and place into the sauce.

Serve by placing the chicken on a plate and pouring the remaining sauce on top.

For an extra kick, you can grate and sprinkle a little lemon zest and parsley on top of the dish.

You may garnish by slicing the other lemon half and/or by using a few sprigs of parsley.