Bulgur....it's whats for breakfast

Oatmeal is a go-to for breakfast because it's quick and delicious lending itself nicely to brown sugar, raisins and fresh fruit. However for those who crave more savory breakfast items bulgur is a great option.

Bulgur is very similar to oatmeal nutrition-wise. It contains a few more calories (80g per half cup vs 70g in oatmeal) but makes up for it by providing twice as much fiber (4g vs 2g.)

The difference in calories is a bit more dramatic at dinner time as 1/2 cup brown rice contains 110 calories and only 2g of fiber. However, all whole grains are superior to refined grains (white rice, crisped rice cereal, cream of wheat) as they lower your risk for heart disease, diabetes and colon cancer while improving digestion.

I whipped this up in my kitchen this morning before work so I can vouch for its quick and easiness. Feel free to add carrots, bell peppers or any other veggies.

Ingredients:
Two stalks celery, chopped
1 cup bulgur
1/2 onion
1 tsp minced garlic
1 tbsp olive oil

Directions:
Bring 2 cups of water to a boil. Add bulgur reduce to a simmer and cover. Cook for 12 minutes
While bulgur is cooking sautee onions, celery and garlic in olive oil. Once onions begin to brown add 1/2 cup of water and cover until celery softens (a minute or so).
Remove bulgur from stove, fluff with a fork and add to onion mixture.

Peachy Pork Loins

Several friends have asked me to feature a Paleo recipe. I thought my recipes were pretty Paleo-friendly. No grain, sugar or dairy right? I have plenty of recipes like that. Then I attended a lecture given by a well known Paleo blogger and realized the diet is a lot more involved that I had thought. No beans, peas, olives, peanut butter, soy sauce, tofu etc etc etc. You're right...my blog is a Paleo's worst nightmare!

Until now. I can guarantee that this recipe is 100% Paleo-friendly. In fact, you can serve it to Dr. Cordain himself when he drops by your house unannounced. For the non-paleos feel free to add sugar to the peaches and top the zucchini with romano cheese :)

Ingredients:
2 Pork Loins
3 tbsp extra virgin olive oil
1/2 cup chopped white mushrooms
3 medium shallots, diced (Or 1 shallot, 1/2 onion)
3 garlic cloves, crushed
1/2 cup chopped peaches
1/4 cup dry white wine
2 cups zucchini (sliced)
1/2 tsp dried oregano and basil
Salt and pepper

Directions:
Preheat over to 350 degrees. Heat 1 tbsp of the oil in a skillet over medium heat. Add mushrooms and saute for five mins. Toss in one shallot  and 2 garlic cloves and continue to saute for two mins. Add peaches and wine. Bring to a quick boil, then reduce heat to low. Simmer until liquid has evaporated, remove from heat.
Cool mixture for five mins then place in a food processor and puree until smooth. Cut a slit in the middle of each pork loin and spread mixture into it. Place the other half on top.
Add 1 tablespoon of olive oil to a roasting pan. Place loin in pan and bake for fifteen minutes. Turn over and bake for an additional fifteen.

While pork loin is cooking add remaining tbsp of olive oil to skillet and sautee 2 shallots (or 1/2 onion) until tender. Add zucchini, oregano, basil, salt and pepper. Cover and simmer for 15 mins or until zucchini is tender.

Protein-Packed Quinoa Bowl

I'm so glad I discovered this recipe. It's filled with protein and will keep you full (although comfortably so) for hours. It's great for those days you will be stuck in a long afternoon meeting without a chance eat. (I had to force myself to have almonds a few hours later because it was "snack time.")

The sesame ginger dressing is a great choice for the tofu, especially for those who aren't fond of tofu (formerly myself.) Also don't forget to dry-fry to avoid that mushy/slimy texture!


Ingredients:
4-8 oz extra firm tofu
1/2 - 1 cup quinoa
Snap peas (I sub'd edamame left over from the Kale salad)
Grape tomatoes (halved)
Steamed broccoli
Scallions (finely sliced)
Sunflower seeds
Sesame ginger dressing
Sesame Oil

After dry frying tofu place in a ziploc bag with sesame ginger dressing and sesame oil (the proportions are 2 to 1 - the tofu should be completely covered without any remaining glaze.)
Follow quinoa instructions on the box. 1 cup quinoa and 2 cups water will make two servings of this recipe.
Top quinoa with vegetables, sunflower seeds and tofu.
Drizzle a bit more sesame ginger dressing and sesame oil on the finished product. (This is optional. I forgot to bring extra dressing the second day and it was just as good!)

Enjoy!

Kale Salad To-Go

If you're wondering what you're going to do with all that kale you purchased for the spaghetti squash kale gratin never fear! I created a DELICIOUS kale salad. And yes, you read that right, I used delicious and kale in the same sentence.

I eat kale on an almost daily basis but usually by sneaking it into smoothies, soup or recipes like the  spaghetti squash kale gratin. After a few unsuccessful attempts at an edible kale salad I contemplated substituting chard. It's green and leafy so, other than the texture, how different can it be?

The answer is much different. Kale is higher in vitamins A, B6, B12, C, calcium, iron, manganese, potassium, zinc, fiber and protein. Meanwhile chard is higher in sodium, magnesium and vitamin E. While both are very healthy you obviously get more bang for your buck with kale. Which is why I have been determined to find a salad I can not only tolerate but enjoy.

Mission accomplished!

Ingredients:
Kale
Shelled edamame
Dried cranberries
Chopped walnuts
Goat cheese
1/2 lemon
1 tbsp balsamic vinegar
1 tbsp flax oil

Directions:
Remove stems from kale, tear into bite sized pieces, place in a tupperware container. Mix lemon juice, balsamic vinegar and flax oil in a bowl.  Drizzle over kale, cover, and shake to coat.
Top with edamame, cranberries, walnuts and goat cheese.

If you're taking it to go you may want to wait to add the toppings until you're ready to eat (or they'll end up at the bottom.) If you aren't taking it to go you can forgo the tupperware. Place kale on a plate, drizzle dressing over the top and "massage" into kale. Let sit for 15 minutes before topping.

Spaghetti Squash and Kale Gratin

Another way to sneak Kale into my diet! Yay!! And if you follow my blog you know I LOVE spaghetti squash (possibly even more than I love spaghetti) which makes this recipe a perfect blend of delicious and nutritious.

Ingredients:
1 spaghetti squash
1 onion, 2 carrots, 1 bunch kale, 1 bunch parsley
1/2 cup toasted walnuts
3/4 cottage cheese
1/4 cup plain greek yogurt
3 oz Parmesan cheese
1 cup panco bread crumbs
1 egg, 1/2 cup milk
1 clove garlic, minced
extra virgin olive oil, dijon mustard, sea salt, black pepper, nutmeg,

Directions:
Pre heat oven to 400
Poke holes in the squash, microwave on high for 10 minutes

While squash is cooking:
Peel, trim and grate the carrot, dice the onion
Remove kale stems and tear into bite size pieces
Pick parsley leaves to yield 3 tbsp
Chop walnuts and mix with parsley and breadcrumbs

Remove squash from microwave and allow to cool
Place cottage cheese, yogurt, 1 egg, 1/2 cup milk, 1/2 tsp nutmeg, 1 tsp mustard, 2 oz Parmesan cheese and 1 tsp salt in food processor and combine until smooth. Transfer to large mixing bowl.

In a large skillet heat 1 tbsp olive oil over medium heat, add onion, carrot, garlic and saute 3-5 mins. Add kale, stir, cover and cook 5 mins. Cut squash in half, remove seeds and scoop "meat" out with a fork. Add to skillet and mix.

Add cooked vegetables to mixing bowl with sauce and mix well. Transfer to baking dish. Top with walnut parsley and bread crumb mixture and sprinkle with remaining Parmesan cheese. Drizzle with 1 tbsp olive oil. Place in oven and cook for 15 minutes.

Voila!

Thai for beginners

I have never cared for Thai food much to my boyfriend's dismay. He is convinced, and has been for our entire relationship, that he can find Thai food that I enjoy (although efforts thus far have been futile.)

When Tone It Up posted the below recipe on National Peanut Butter day I decided to give it a shot. Surprisingly I loved it. But even more surprisingly Dave claimed that it's not "really" Thai food (!) Either I still haven't found Thai food I enjoy or his criteria is too strict. In any case I hope you enjoy it and feel free to pair with Peanut Coleslaw as I did.

Ingredients:
4 ox. extra firm tofu (I dry fried mine)
1 tbsp green onions, thinly sliced
2 tbsp olive oil
1 tbsp sesame oil
1 tbsp organic peanut butter
2 tbsp coconut flakes

Directions:
After dry frying tofu and cutting into cubes cook for 5-7 minutes in a large skillet with green onions, olive oil and sesame oil. Add peanut butter and cook for another minute, stirring until tofu is completely covered. Remove from heat. Gently toss with coconut flakes and serve immediately.

Roasted sweet potato and black bean salad

Just when you thought winter salads couldn't be "fun" along comes this delicious salad made with a popular winter vegetable (or root if you prefer.)

Sweet potatoes contain a number of vitamins, are powerful antioxidants, and can contribute to fat loss. (For more nutritional information and another sweet potato recipe click here.)

Add black beans to the mix and you've got a great nonmeat source of iron and protein. (Not to mention fiber!)

Ingredients:
2 large sweet potatoes peeled and cut into 1 in pieces
1 tsp salt, divided 1/2 tsp freshly ground black pepper, divided
1/4 cup fresh lime juice, plus wedges for garnish
1 tbsp balsamic vinegar
1 tbsp finely chopped garlic
1 can (15 oz) black beans, rinsed and drained
1 cup cherry tomatoes
1/2 cup thinly sliced orange and/or yellow bell pepper
1/2 cup thinly sliced scallions
1/2 cup fresh mint
4 cups baby arugula (iceberg pictured)

Directions:
Heat oven to 375. On a baking sheet coated with cooking spray place potatoes in a layer, sprinkle with 1/2 tsp sale and 1/4 tsp pepper. Bake until tender (15 mins) let cool. In a bowl whisk juice, vinegar, garlic, remaining 1/2 tsp salt and remaining 1/4 tsp pepper. Add potatoes, bean, tomatoes, bell pepper, scallions and mint, toss. Serve over arugula and garnish with lime wedges.

Butternut squash, spinach and goat cheese pizza

If you've been following my journey over the past year you know I've completely eliminated starch from my diet. Add to that my recent post about the amount of sugar contained in store bought marinara sauce and you may be a little surprised to see me endorsing a pizza recipe. But this pizza is both the healthiest AND the most delicious I've ever tasted and contains neither white flour nor marinara sauce!

Low in fat, butternut squash delivers an ample dose of dietary fiber, making it a very heart-friendly choice. It provides significant amounts of potassium (bone health), vitamin B6 (immune system), and carotenoids (shown to protect against heart disease.) In addition it contains very high levels of beta-carotene (converted by the body to vitamin A) which is a deterrent against breast cancer and age-related macular degeneration. What's more, each 1-cup serving contains nearly half the recommended daily dose of antioxidant-rich vitamin C.

Double the recipe below and you can eat it for lunch all week. It microwaves surprisingly well (and even better in the toaster oven.)

Ingredients: (all purchased at Trader Joes)
2 cups cubed butternut squash (1/2-inch pieces)

1 tablespoon plus 1 tsp olive oil, divided 

1/4 teaspoon salt, divided 

1/4 teaspoon freshly ground black pepper, divided 

1 medium red onion, halved and thinly sliced 

1/4 cup whole wheat flour 

1 ball (16 oz) store-bought whole-wheat pizza dough, at room temperature

2 cups chopped fresh baby spinach 

4 oz crumbled goat cheese
1/2 teaspoon dried thyme

Directions:
Heat oven to 400°. Toss squash with 1 tsp oil, 1/8 tsp salt and 1/8 tsp pepper. On a baking sheet, cook squash until soft and lightly browned, 25 minutes, stirring halfway through; set aside. In a large skillet over medium-high heat, heat remaining 1 tbsp oil. Cook onion (season with remaining 1/8 tsp salt and 1/8 tsp pepper), stirring, until light brown, 10 minutes. Add 2 tbsp water; cook, stirring, until brown, 5 minutes. Remove from heat. Turn oven up to 450°. Sprinkle flour on 15-inch circle or 10" x 16" rectangle. Press dough into it. Top with squash, onion, spinach, cheese and thyme. Bake until crust is crispy and cheese melts, 10 to 12 minutes.

Crisp Salmon with Red Cabbage

There are two things I try to incorporate into my diet every day: kale and salmon. If you follow my blog you know that I don't particularly care for either. At least I didn't USED to. I've come up with enough creative ways to prepare them that I'm actually beginning to enjoy them (gasp!)

Salmon has presented more of a challenge since I can't hide it in a smoothie or green juice the way I do with kale. But the health benefits are undeniable (click here) so it's worth the effort!

I love this recipe because the salmon is quick and easy and the cabbage doesn't take long either. The whole meal, with the quinoa, probably took me 20 mins. (The kale salad is store bought from Trader Joes.)

Ingredients:
1 tsp olive oil
1/3 cup finely chopped onion
1/2 lbs red cabbage (about 1/2 small head) thinly sliced (about 4 cups)
3/4 coarse salt
3 tbsp balsamic vinegar
4 salon fillets with skin
2 tsp dijon mustard
freshly ground black pepper

Directions:
Heat oil over medium. Add onion and cook for 4 mins. Add cabbage, 1/2 tsp salt, vinegar and 1/2 cup water to pan; raise heat to medium-high. Cook stirring until cabbage begins to wilt and liquid has evaporated (about 8 mins.) Transfer cabbage to a bowl; cover with foil to keep warm
Lightly coat a large nonstick skillet w/ cooking spray; place over medium heat. Season skinless sides of fillets with peppers and remaining 1/2 tsp salt. Pleace fillets skin-sides down in skillet. Cook., without turning, until skin is very crisp and golen brown (5 to 6 mins.) Turn fillets; cook until flesh is opaque, about 3 minutes. Transfer fillets to a plate and loosley cover with foil
Wipe skillet clean with a paper towl; place over medium-high heat. Add mustard and 1/2 cup water to skillet. When the water begins to bubble whisk until smooth. Cook mixture until thickened (about 2 minutes.)
Divide cabbage among four plates and top with fillets. Drizzle mustard sauce over fillets and season with pepper.

Peanut Coleslaw

Phew! Between deadlines at work and holiday parties I haven't had a spare minute to post! But I can't resist sharing this delicious discovery I made over the weekend.

Dave and I headed to Newport Beach for the annual Christmas Boat Parade on Saturday night. We wanted a "healthy" restaurant for dinner but we also wanted to be walking distance from the parade. We settled on Bandera which I LOVE although I certainly didn't expect to find any "calorie counter" options on the menu.

I ordered the lamb sandwich (good fat:) which I planned to eat open faced,  ignoring the au jus sauce and coleslaw. Much to my delight the coleslaw arrived looking green and fresh and nothing like the scoop of lettuce flavored ice cream I was expecting. It was so delicious I ate the whole thing before even touching my lamb (which was also very good!) The waitress was reluctant to give me the recipe but she did give me the ingredients which made it easy to replicate in my kitchen this morning:)

Ingredients:
One package of coleslaw
2 handfuls of kale, stems removed, torn into bite-sized pieces
1-2 cups roasted peanuts (depending on how crunchy you want it)
1/4 cup seasame seed oil
2 tbsp rice vinegar

Combine all ingredients and toss with your hands. Enjoy!

It's very easy being green

Here are a few very easy "green" recipes. Due to a holiday party last night I slept MUCH later than usual and was still able to throw the smoothie and beet green salad together before I left for work.

Kiwi green tea smoothie

Blend:
8 oz brewed green tea
2 kiwis
1/4 cup unsweetened vanilla almond milk
2 tbsp agave or honey
Ice (you can make ice cubes out of almond milk for a less diluted smoothie)
I also added a handful of kale as I try to sneak it in whenever I can!

Beet green salad (a great way to use beet tops if you buy raw beets)

Ingredients:
1 bunch beet greens
1/4 cup onion
1 garlic clove, minced
1 tbsp olive oil

Directions:
Remove heavy stems, tear leaves into bite-sized pieces
Sautee onions in olive oil, add garlic
Add the beet greens. Gently toss in the onion mixture until greens are coated and cook until wilted.

Brussels sprout salad

Ingredients:
12 brussels sprouts
4 oz shredded parmasean cheese
1/2 cup toasted walnuts in pieces (cook over the stove 5-8 mins on med heat)
4 tbsp extra virgin olive oil
1 1/2 tbsps apple cinder vinegar
1 tsp Dijon mustard
salt & pepper

Instructions:
Shred the brussels sprouts in a food processor, mandolin or chop with a knife.  Toss the sprouts in a bowl, top with toasted walnuts & grated cheese.  In a small jar, add the olive oil, apple cider vinegar and mustard with a sprinkle of salt & pepper. Put a lid on the jar and shake it up. Pour the dressing over the salad and stir thoroughly.

Honey Mustard Salmon with Asparagus

As my mom will tell you she HATES salmon. (And yes she knows that hate is a strong word - in fact I think she's the one who taught me this!) As a result I didn't eat salmon growing up and never developed a taste for it. But I have come to realize that the health benefits are far too great to ignore and have found certain preparations that make it taste less . . . . "salmony." This one was inspired by my friend Jessica who claims that even her mom (who also hates salmon . . . perhaps it's a generational thing?) loves it!

If you're trying to lose weight the health benefit you will be most interested in is that salmon speeds up your metabolism. We all know what this means . . . quicker weight loss and longer sustainability! However it also facilitates your sugar absorption rate and can lower your blood sugar level. Which in turn lowers your risk of developing diabetes.

The Omega-3 fatty acids contained in salmon help your brain work better and improve your memory so salmon makes a great breakfast or early morning snack at work (avocado and smoked salmon on a piece of whole wheat toast is a great way to do this). Omega-3 fatty acids also contribute to shiny hair, bright eyes and healthy skin.

Lastly, 4 oz of salmon provides your daily allowance of Vitamin D, half your daily allowance of B-12 and 30 grams of protein (more than half the FDA's recommended daily amount.) What's not to like?

Ingredients:
4 salmon fillets (6 oz each)
2 tbsp dijon mustard
1 tbsp low-sodium soy sauce, unsalted butter, brown sugar and honey
1 lb asparagus, trimmed
2 tbsp olive oil, divided
1/4 cup freshly grated parmesan
salt and pepper to taste

Directions:
Preheat the oven to 400 degrees. Combine butter and brown sugar in a bowl; microwave until they have melted together (about 30 seconds.) Stir in mustard, soy sauce and honey
Toss asparagus with 1 tbsp of the oil, the parmesan, and salt and pepper. Place the stalks in a baking dish and roast until they're al dente (about 10-12 minutes).
Meanwhile, heat remaining oil in an ovenproof skillet over high heat. Season salmon fillets with salt and pepper, then add to the pan, flesh side down.
Cook until browned on one side, 3 to 4 minutes. Flip the fillets, brush on half the honey mustard, and place the pan in the oven.
Bake until fish is firm and flakes easily (but before white solids begin to form on the surface - about 5 minutes.)
Remove fillets from the oven and brush with more honey mustard. Serve with asparagus.

Happy Turkey (or Tofurkey) Day!

Just returned from one of my favorite workouts - TRX!! Now I have plenty of room for extra calories. (But not TOO many extra;)

If you follow my blog you know my family Thanksgiving is light on turkey and heavy on rigatoni. Add to that pumpkin pie and wine and you've got a 1000 calorie meal (!) But at least I can feel good about the nutritional value of my appetizer - agave mashed sweet potatoes.

Sweet potatoes are rich in Vitamin A (betacarotene) and Vitamins C which are powerful antioxidants and B5 and B6 which contribute to fat loss. In addition, sweet potatoes are surprisingly low in calories, containing only 100 calories per potato. In that same potato you will get 13% of your daily allowance of potassium, 2 grams of protein and 4 grams of fiber. And the 26 grams of carbs will give you enough energy to get through your Black Friday shopping:)

Ingredients:
2 lbs. sweet potatoes (about 5 small)
3 tbsp butter or margarine
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 cup cream or milk
1/4 cup amber agave nectar

Directions:
Peel and chop sweet potatoes into uniform cubes. Steam or boil until tender. Strain from water if boiled
Place cooked sweet potatoes and butter into a large bowl. Using an electric mixer on medium speed beat for approximately 2 minutes. With a spatula, scrape down sides of bowl, add cinnamon and nutmeg. Continue beating for 1 minute. Slowly pour in cream, continue beating until combined. Add amber agave nectar, mix until well incorporated. Add salt and pepper to taste. Garnish with Chives and serve with crackers or a sliced baguette.

Spicy Sausage Mushroom Soup

I'm happy to report that the Tone It Up "Seven Day" (in quotes because I met my goal in five days) was a success! I was able to join my brother for his 30th birthday and drink wine guilt-free;)

Following is a great recipe for fall. It's packed with protein and the fat can be reduced by using less meat and more mushrooms. You can also hold the rice to reduce the carbs.

Directions:
In a pot, saute 4 ounces cooked, sliced spicy chicken sausage in 1 tbps oil until brown.
In the same pot, cook 2 cups sliced crimini mushrooms until soft
Pour in 1/4 cup water, 1/4 cup white wine and 4 cups chopped kale
Add 1/4 tsp dried thyme and 1/8 teaspoon red-pepper flakes
Cook till kale is wilted, about 4 minutes
Add 2 1/2 cups low-sodium chicken broth and 1/2 tsp salt; simmer 15 minutes.
Stir in 1 1/2 cups cooked wild rice; simmer 5 more minutes

Enjoy!

Brazilian Chicken with Coconut Milk

As promised below you will find a traditional Brazilian recipe - chicken with coconut milk. Coconut is a very popular ingredient in Brazilian cooking as is drinking coconut water (out of actual coconuts, not cartons!)

Another great chicken dish I tried was grilled chicken with pineapple and cinnamon. I've never cared for cooked pineapple but, in this dish, the pineapple is uncooked and the chicken is skewered on whole cinnamon sticks. Delicious!

Of course if you read my last post you know I ate pizza and pasta most of the trip! Combined with all the capirinha's (a traditional Brazilian drink made with cachaça) I drank I'm in need of a post-vacation detox! I look forward to getting back to my healthy lifestyle (Tone It Up nutrition plan and daily workouts) tomorrow:)

Ingredients:
1 tsp cumin, cayenne pepper, turmeric and coriander
4 chicken breast halves
2 tbsp olive oil
1 onion (chopped)
1 tbsp minced fresh ginger
2 jalapeno peppers, seeded and chopped
3 tomatoes, seeded and chopped
2 cloves garlic, minced
1 (14 ounce) can light coconut milk
1 bunch fresh parsley
salt and pepper

Directions

In a medium bowl, mix the cumin, cayenne pepper, turmeric, and coriander. Place the chicken in the bowl, season with salt and pepper, and rub on all sides with the spice mixture. 

Heat 1 tablespoon olive oil in a skillet over medium heat. Place the chicken in the skillet. Cook 10 to 15 minutes on each side, until no longer pink and juices run clear. Remove from heat and set aside. 

Heat the remaining olive oil in the skillet. Cook and stir the onion, ginger, jalapeno peppers, and garlic 5 minutes, or until tender. Mix in the tomatoes and continue cooking 5 to 8 minutes. Stir in the coconut milk. Serve over the chicken. Garnish with the parsley.  

Barbeque Tacos

Tempeh is a great meat alternative for vegans/veggies and those trying to "Tone It Up." It's especially good in tacos and taco salad since the texture is similar to ground beef or turkey when cooked.

Ingredients:

4 oz tempeh (crumbled)
1 tbsp barbeque sauce
1 whole grain tortilla
1/2 cup chopped spinach
1 tbsp nonfat greek yogurt
1/4 tsp cumin
1/2 sweet potato
pinch salt

Directions for Taco:

Combine tempeh with bbq sauce and heat in a small skillet coated with oil of your choice.
Fill tortilla with tempeh mixture, spinach and yogurt.

Directions for potato chips:

Cut sweet potato into thin slices
Toss with 1/4 tsp ground cumin and pinch of salt
Bake at 350 for 20 minutes.

Linguine with Tuna (and wine!!)

This is a sneaky way to smuggle wine into work...;) For a low(er) carb option sub spaghetti squash for linguine.

Ingredients:

1 cup artichoke hearts
1 tbsp chopped olives
1 tsp chopped garlic
1 tsp olive oil
1 cup grape tomatoes
2 tbsp white wine
3 oz can chunk light tuna
1 cup whole grain linguine
1 tsp lemon juice
1 tsp dried rosemary

Directions:

Prepare pasta or spaghetti squash as usual.
Saute artichoke hearts, chopped olives, garlic and olive oil for 5 minutes.
Add tomatoes and white wine. Simmer until wine is slightly reduced (about 5 minutes.)
Toss artichoke mixture with tuna, linguine, lemon juice and rosemary.

Voila!!

More apples!

I'm a huge fan of Panera's Fuji Apple Salad but if you don't have a Panera nearby you can easily make this salad yourself:)

Ingredients:
3 cups lettuce
1 cup spinach leaves
1 Fuji apple (or apple chips)
1/4 cup crumbled reduced-fat feta cheese
1/4 cup thinly sliced red onion
2 tbsp. walnut pieces
Optional: 4 oz grilled chicken
Optional: freshly ground black pepper, light vinaigrette dressing (or any low-cal dressing)

Directions:
If using a Fuji apple cut apple into quarters and remove the core, seeds, and stem. Thinly slice, and then cut the slices in half widthwise.

Toss together all ingredients except the walnut pieces. Plate your salad, and then sprinkle walnuts evenly on top. You can add some pepper and/or dressing if you like, but this salad's so flavorful you may not even need 'em.

Enjoy!!!

Apples to Apples

With 4 grams of fiber, 14% of your daily allowance of vitamin C and only 95 calories apples are a great snack or addition to any meal. They also satisfy hunger so they are a healthy way to curb your appetite:)

Here are two great recipes for crisps mornings and chilly evenings....

Apple Cinnamon Oatmeal (serves 4)

Ingredients:
4 cups chopped Fuji apples (about three apples)
1 tbsp. brown sugar, divided
1/2 tsp cinnamon, plus pinch
3/4 cup old-fashioned oats
1/2 cup vanilla almond milk

Directions: In a large bowl, mix apples with 1/2 tbsp brown sugar and pinch cinnamon. Stir to coat apples well. Transfer to the crock pot.

In the empty bowl, combine oats, almond milk, 1/2 tbsp brown sugar and 1/2 tsp cinnamon. Add 1 cup water and mix well.

Add oat mixture to the crock pot, and gently stir. Cover and cook on high for 3 hours or on low for 7 hours. (It microwaves well if you want to cook it the night before.)

Baked Apple (serves two)

Ingredients:
2 large apples (cored)
2 tbsp melted butter (or butter spray)
2 tbsp brown sugar
4 tbsp quick oats
1/2 tsp chia seed
nonfat plain greek yogurt

Directions:
In a small bowl combine butter, brown sugar, oats, cinnamon and chia seeds. Spoon the mixture into each apple. Place on cookie sheet and bake in the oven for 30 mins. Serve warm with a dollop of greek yogurt on each apple.

"Grilled Cheese" Sandwich

Neither the cheese, nor the bread, is grilled in this sandwich. In fact, the only thing that's grilled is the red peppers. But it will curb grilled cheese cravings for cheese lovers like myself!

Cutting back on cheese was the hardest thing about starting the Tone It Up diet (even harder than ditching the beer!) A "domino sized slice" per day?? I had consumed more than that by breakfast most days!

Now I only eat "real" cheese on rare occasions. Soy cheese can be sub'd for real cheese in almost every recipe. And the best way to keep from taking a block out of the fridge and cutting yourself a slice (or five) is not to buy it!

When I do eat real cheese I prefer goat cheese. It's lower in fat, calories, and cholesterol than cow cheese and has the same amount of protein.*

To make this sandwich cut half a red bell pepper into slices and saute with olive oil. Toast two slices of whole wheat/multi-grain bread. Spread goat cheese on each slice. Top one slice with fresh spinach and the bell pepper slices, then top with the other slice.

Enjoy!

* Calories per oz:             Cholesterol per oz:
Cow cheese: 100             Cow cheese: 30mg
Goat cheese: 80               Goat cheese: 20mg

Fat per oz:                       Protein per oz:
Cow cheese: 10g             Cow cheese: 5g
Goat cheese: 6g               Goat cheese: 5g