Grainless Veggie Enchiladas

First of all please let allow me to apologize for my prolonged absence. In the past month I got engaged and basically planned my entire wedding(!) During that time every moment on the internet was spent venue and vendor shopping but while away from the computer I still made time for healthy meals. (So I will try to bring you up to speed...)

One thing I've been meaning to speak to is the confusion over “no carb” diets. Carbs are found in almost everything we eat including fruits and vegetables and only the trendiest of fad diets would restrict those. In fact, in the Paleo Diet Cookbook Dr. Cordain encourages dieters to eat as much fruit as they want. (Best dieting advice I’ve ever gotten as it has also improved my digestion:)

When people say they are on a “no carb” or “low carb” diet what they (hopefully) mean is no/low grain. Eliminating or decreasing grain is the easiest way to lose weight quickly and is encouraged by many HEALTHY diets. There are many alternatives to bread, pasta, and other grains. For example, veggies (with hummus:) in place of crackers or chips, Spaghetti Squash in place of pasta and portobello mushrooms in place of hamburger buns.

Here is one more amazing no grain recipe to add to your collection:)

Ingredients:

6-8 large collard green or chard leaves
1/2 tbs coconut oil (or other cooking oil)
1 bell pepper, chopped
½  small onion, chopped
1 garlic clove, minced
1 med. carrot, chopped
1 med. zucchini, chopped
1 tbs chili powder
1/2 tbs cumin
1/2 can black beans
salt and pepper to taste

Directions:
Preheat oven to 375°F.  Steam your greens in a veggie steamer until tender, about 8-10 minutes.
Meanwhile, add the oil to a heavy frying pan and place over medium heat. Add the onions, garlic, carrots and peppers and cook until the onions are translucent, about 8 -10 minutes. Add the zucchini, chili powder, cumin, salt & pepper and stir fry for 3-4 more minutes.
Add the black beans and taste to see if you need to adjust any seasonings. Set aside.
Place one leaf on a chopping block and dip the bean and veggie mixture into the middle. Roll up like an enchilada and place in a 9×11″ baking dish. Continue until you’ve used all of your greens (top with vegan cheese, if you want). Bake for 25-30 minutes and serve with guacamole and salsa.

Enjoy!

Pan Roasted Tempeh with Vegetables

When I first posted about Tempeh back in October I was still fairly new to me. (In fact, I think taco salad is the only thing I had attempted to make.) I have broadened my repertoire to include several other recipes such as the one below. (However taco salad is still one of the best!)

Tempeh is a low fat meat alternative that can be substituted for chicken or fish in many recipes. When cooked it is a mixture of soft and crunchy - almost like eating macadamia crusted halibut. Dave the meat-eater approves of this one so don't be afraid to prepare for your boyfriend or husband. And at 390 calories per serving you can both feel good about it.

Ingredients

 

1/4 cup extra virgin olive oil
1/4 cup vegetable broth or water
1/8 cup lemon juice 

1/2 teaspoon lemon zest

1 teaspoon salt

2 cloves garlic, chopped
1/8 cup chopped parsley
1/8 chopped basil
1 tempeh patty (Trader Joes) cut in half

1 small zucchini, sliced into 1/4-inch rounds
1/2 cup grape tomatoes, halved

Directions

Preheat oven to 350°F.

Prepare the marinade in a small bowl by mixing together the oil, broth, lemon juice, zest, salt, garlic, parsley, and basil; whisk and set aside.

Arrange the tempeh in a 9-inch glass baking dish. Layer the zucchini on top of the tempeh and scatter the tomatoes on top. Pour the marinade over the tempeh and vegetables and cover the dish tightly with aluminum foil.

Bake for 35 to 40 minutes, then remove the foil and bake for 5 to 10 more minutes, until marinade is absorbed and tempeh is browned. Serve immediately.

Sweet and Savory Pork

"Pork. The other white meat." Both a brilliant advertising campaign and music to my childhood ears as my family didn't eat red meat. (And I love me some pork!)

But wait . . . it gets better. This meal is packed with super foods. Edamame (aka the Japanese soybean) is fat free and a complete protein source containing all of the amino acid building blocks. It also provides an antioxidant boost from plant chemicals called isoflavones. Similarly, quinoa contains all of the amino acids and is low in fat and high in protein. Many think quinoa is a grain but it is actually a seed which means its lower in carbohydrates than you may expect. Lastly...olive oil. I have spoken in the past about the benefits of mono-unsaturated fats (avocados, seeds, nuts). Add to that the anti-inflammatory and digestive properties of olive oil and you've got yourself a bonafide super food.

Enjoy!

Ingredients:
1 cup grapes
4 oz pork loin
1/4 tsp dried thyme
1/8 tsp salt and pepper
Olive oil
3 tbsp low sodium chicken broth
2 tsp white wine
Handful broccholi rabe
1/2 cup quinoa
1/4 cup cooked shelled edamame

Directions:
Heat oven to 425°. On a baking sheet, roast grapes, 8 minutes; transfer to a bowl. Rub pork tenderloin with dried thyme, salt, tsp black pepper. In a medium skillet, brown pork in 1 tsp olive oil, flipping once, 1 minute per side. Place pork on same baking sheet; cook until internal temperature reaches 145°, 6 minutes. In same skillet, bring grapes, chicken broth, and white wine to a boil; reduce heat; cook 5 minutes. In a small skillet, sauté broccoli rabe in 1/2 tsp olive oil, 5 minutes. Top pork with grape sauce; serve with broccoli rabe, and cooked quinoa tossed with edamame.

Mushroom Crepes

If you are a product of the late 70s or early 80s you may have been lucky enough to inherit a crepe maker from your parents. However, you won't need that high tech kitchen appliance for this recipe because these are not your mother's crepes:)

The batter can be used for a variety of crepes from sweet to savory. I have chosen mushroom since they are a great weight loss food. Mushrooms are over 80% water and very low in calories. They are also loaded with valuable nutrients like potassium and riboflavin and are a good source of vegetable protein.

This recipe makes 4-6 servings but extra filling can be stored in tupperware in the fridge and extra crepes can be kept in the freezer separated by sheets of wax paper. The crepes only take a few minutes to thaw out and the filling is easily microwavable so you will have leftovers for your next meal.

Ingredients and Directions for Batter:

1 cup whole wheat flour
1 egg
2 cups plain almond milk
1/2 cup water
1/2 tsp sea salt
1/4 cup coconut oil

Combine flour, egg and sea salt in medium bowl. Add water, almond milk and coconut and mix until there are no lumps. Cover batter and chill for at least two hours.

Spray skillet with non-stick cooking spray and place over medium heat. Remove batter from fridge and stir well. Pour the batter into the pan and immediately tilt the skillet to let the batter fill the flat area. Cook until underside is browned and top side is no longer runny and flip, about six or seven minute per side.

Ingredients and Directions for Filling:

1 onion, sliced
1 clove garlic
2 cups mushrooms, sliced
2 tbs olive oil
1 tbs whole wheat flour
1 cup vegetable broth
1/2 cup plain almond milk

Heat two tbsp of olive oil in a medium skillet. Saute garlic and onions, stir in mushrooms. Saute about 5 minutes or until mushrooms are lightly browned. Take mushrooms off head and fill the crepes. Mix vegetable brother, almond milk and flour in a small saucepan. Bring to a boil and add salt and pepper. Take off heat and pour over crepes. 

Batter:

Sashimi Salad

When I signed up for Tone It Up I knew I would be getting over a hundred pages of nutrition and recipes. What I didn't realize was that I would be getting hundreds more via the blog, facebook page, and Tone It Up community. I got the below recipe from another member. It's not only delicious, it's the most filling salad I have ever eaten. (Hours went by before I was hungry again!) It also makes a perfect meal three for those doing the Tone It Up 7 day slim down. Enjoy!

Ingredients:
Mixed greens
One can of salmon or imitation crab
1/2 bell pepper, tomato, cucumber
Roasted seaweed snacks (trader joes)
2 pieces sashimi (tuna, salmon, yellowtail)
Sesame ginger dressing

Directions:
Finely chop bell pepper, tomato and cucumber to create a "salsa." Cover a plate of mixed greens with crab or salmon and salsa. Crumble seaweed snacks and sprinkle them over salad. Top with sashimi and drizzle with sesame ginger dressing.

Baked Spaghetti Squash

I didn't think it was possible to love spaghetti squash more than I already do but this is hands down the best preparation I have come across.

It's low in calories and fat and filled with veggies which provide the only carbs. I thought about doing without the cheese but I think it's necessary to keep the filling from bubbling over the sides of the squash. In any case one serving of this delicious dish is a mere 300 calories so it's "comfort food" we can feel comfortable with!


Ingredients:
1 large or 2 small spaghetti squashes
One 14.5 can creamy tomato soup
1/2 chopped garlic
1/2 tbsp dried minced onion*
1 tsp Italian seasoning
1/2 tsp black pepper
3 wedges of The Laughing Cow Light Creamy Swiss Cheese (this is available at Trader Joes but it's not refrigerated. I found it by the wine)
One 10 oz package frozen chopped spinach, thawed and squeezed dry*
One 7 oz can sliced mushrooms, drained*
1/4 cup chopped fresh basil
1 cup shredded skim mozzarella cheese

*I sauteed fresh onion, spinach and mushrooms instead

Directions:
As with all spag squash recipes I microwave instead of baking in the oven, It is MUCH quicker. However if you prefer to bake cut the squash in half lengthwise, remove seeds, and place cut sides down in 1/2 inch water in a baking pan. Bake on 375 for 40 minutes
-Otherwise- Poke holes in squash(es) and microwave for 10 minutes. Once squash has cooled, cut in half lengthwise, remove seeds.
Scrape the strands out with a fork and transfer to an extra-large bowl.
In a medium sized bowl combine soup, garlic, dried minced onion, Italian seasoning, pepper and cheese wedges. Stir thoroughly until almost smooth.
Add soup mixture to the extra-large bowl of spaghetti squash strands. Add spinach, mushrooms and basil and mix thoroughly.
Evenly divide squash mixture between the hollow squash halves. Sprinkle mozzarella cheese over the tops.
Place on the pan and bake until filling is hot and mozzarella cheese has melted (15-20 minutes)

Enjoy!

Butt Busting Elliptical Workout

When you hear "cardio" the first thing that comes to mind is probably running the treadmill or maybe indoor cycling.  I admit, those are the only types of cardio I did for a really long time. And while I enjoy both I knew I had to vary my routine to stay motivated and continue to challenge myself.

If you follow my blog you know I've tried various other forms of cardio from rowing to swimming. My latest endeavor is Elliptifit™, a new fitness studio/class in west la. If you're a member of a "fitness factory" (my term for gym chains such as 24 Hour and LA Fitness) you've no doubt used an elliptical, probably as a 15-20 minute warmup for weights or circuit training. As a bonus, you may have even caught up on the daily news while fiddling with your ipod or browsing the web on your smartphone. How do I know this? Because it's how I "worked out" in my past life:)

This class is NOTHING like that. It's 35 minutes of heart pumping cardio that will leave you with an empty water bottle and a sweaty towel. No phones and no talking heads. (Well, except for the instructor.) Since these classes aren't offered everywhere I have included a sample workout below. House music and neon lights not included.  *SPM = Strides Per Minute