Friday, April 30, 2010
Stuffed potatoes (Serves 4, $1.75 per serving)
From your pantry
1/4 tsp salt
1/8 tsp pepper
1/4 tsp garlic powder
On your shopping list
4 large russet potatoes
1 cup part-skim ricotta
1 cup reduced-fat shredded cheddar
1 cup frozen spinach, thawed and drained
Bake potatoes in a 400 degree oven for 1 hour or until soft. Remove from oven and carefully slice each potato in half. Scoop insides into a bowl, setting skins aside. Mash potatoes with a fork. Combine with ricotta, Cheddar, spinach, salt, pepper and garlic powder. Spoon potato mixture back into skins. Warm in a 350 degree oven for 15 minutes.
Chicken Fajitas (Serves 4, $2.80 per serving)
From your pantry
2 Tbsp olive oil
1/4 tsp chili powder
1/4 tsp garlic powder
1/4 tsp salt
On your shopping list
1 medium onion, diced
1 red bell pepper, cut into thin strips
1 green bell pepper, cut into thin strips
1 lb boneless, skinless chicken breasts, cut into 1 inch strips
1 15.5 oz can black beans
4 honey-wheat flour tortillas
1/4 cup reduced-fat shredded cheddar
1/4 cup salsa
Heat 1 Tbsp olive oil in a large saute pan over medium heat. Add onion and peppers and saute until soft, about 5 minutes. Remove vegetables from pan and put aside. Heat additional 1 Tbsp olive oil in pan. Add chicken breasts and season with chili powder, garlic powder and salt. Cook for 7 minutes, turning halfway through. While chicken is cooking, drain and rinse black beans and warm in the microwave for 1 to 2 minutes. Remove chicken from pan and serve over tortillas with sauteed vegetables, cheese and salsa. Serve with warmed black beans.
Thursday, April 29, 2010
Peppercorn melange is a mix of whole black, white, pink, and green peppercorns; it's often sold in a grinder in the spice section of the supermarket. The peppery blend and sweet glaze in this recipe make the most of an inexpensive cut of meat!!
Peppercorn melange, coarsely ground
1 1/2 tsp chopped fresh rosemary
2 1/2 tsp olive oil, divided
1 cup pomegranate juice
4 tsp (packed) golden brown sugar
2 1/2 tsp balsamic vinegar, divided
4 cups arugula
Sprinkle steak very generously with coarsely ground peppercorn melange and salt. Sprinkle each side of steak with half of chopped rosemary. Heat 1 1/2 tsp olive oil in large nonstick skillet over medium-high heat. Add stead; cook to desired doneness, about 5 minutes per side for medium-rare. Transfer steak to platter. Add pomegranate juice, golden brown sugar, and 2 tsp balsamic vinegar to skillet; boil until reduced to scant 1/4 cup glaze, stirring occasionally, about 5 minutes. Season glaze to taste with salt.
Toss arugula with remaining 1 tsp olive oil and remaining 1/2 tsp balsamic vinegar in medium bowl; season to taste with salt. Divide arugula evenly among 4 plates. Slice steak; divide and arrange alongside arugula. Drizzle glaze generously around steak and serve.
Wednesday, April 28, 2010
Monday, April 26, 2010
Works core, butt, arms, and chest
2. Bend right knee 90 degrees, foot flexed. Keeping hips squared, press right foot up.
3. Lower right leg (but keep your knee bent) and repeat. Switch sides to complete set.
4. Do 3 sets of 10 to 12 reps.
Sunday, April 25, 2010
Saturday, April 24, 2010
Friday, April 23, 2010
This is a soothing, cleansing body treatment that will leave your skin feeling baby soft and refreshed!
In a medium glass mixing bowl, combine:
4 cups sea salt
1/4 cup baby oil
1 cup purified water
Wet entire body in a warm shower. Turn off water. Scoop out a handful of salt mixture and rub onto skin in a gentle circular motion. Add more mixture as needed. Be sure to avoid face and genital areas. Rinse. Wash with a rough, soapy washcloth. Rinse. Wait 2 hours before using a moisturizer. Avoid open sores and varicose veins.
Thursday, April 22, 2010
There are 64 hours between 5pm Friday and 9am Monday - and you want to make the most of every minute, not fritter them away on social events you really don't want to attend. Before you accept any invite, ask yourself.....
What's my gut reaction? If you tense up when the invitation arrives, that's your body's way of saying, I don't wanna go.
Would saying no be a big deal? Has turning down an invite ever caused friction with this person? It's doubtful passing up an everyday party would be a problem. (But blowing off your parents' 40th-anniversary bash? Not OK!)
How do I feel once I think it over? Maybe you're nervous about going solo. (Ask if you can bring a pal.) But if you're still not feeling up to it, RSVP a polite "No, thanks."
How do I want to spend my time? It's your choice! Say no to the big bash now and ask the hostess to dinner later, so you can enjoy the time together.
Wednesday, April 21, 2010
3 tbsp low-sodium soy sauce
2 tbsp oyster sauce
2 tbsp mirin (sweet rice wine)
1 tsp Sriracha (hot chile sauce, such as Huy Fong)
1 (12 ounce) package soba (buckwheat noodles)
1 tbsp canola oil
1 tsp minced garlic
1 tsp grated peeled fresh ginger
1 pound chicken breast tenders, cut into bite-size pieces
2 large zucchini, cut into julienne strips
1 large carrot, cut into julienne strips
1 tbsp sesame seeds, toasted
1. Combine first 5 ingredients in a small bowl.
2. Prepare noodles according to package directions, omitting salt and fat. Drain and rinse with cold water; drain.
3. Heat canola oil in a large nonstick skillet over medium-high heat. Add garlic, ginger, and chicken to pan; saute for 3 minutes, stirring constantly. Add broth mixture, zucchini, and carrot to pan; cook 3 minutes, stirring constantly. Add noodles; cook for 2 minutes or until thoroughly heated, tossing well. Sprinkle with sesame seeds.
Tuesday, April 20, 2010
3 tablespoons olive oil
1 pound asparagus spears, trimmed and cut into 2-inch pieces
1 medium red onion, cut into wedges
salt to taste
pepper to taste
2 - 3 fresh basil sprigs, including stems
2 tablespoons fresh basil leaves, cut into strips (optional)
1. Rinse the scallops and pat dry. Set aside.
2. With a sharp knife, score one lemon lengthwise in four sections and remove the peel from each section. Scrape the white portion from the peel; discard. Cut the peel into very thin strips and set aside. Squeeze 2 tablespoons of juice from the lemon; reserve.
3. Heat 1 tablespoon of the olive oil in a large skillet over medium heat. Add the asparagus and onion and cook for 2 to 3 minutes; season to taste with the salt and black pepper. Transfer to a serving platter and keep warm.
4. Combine the lemon peel, basil sprigs and remaining 2 tablespoons of olive oil in the skillet. Cook for 1 minute or until heated through. Remove the lemon peel and basil sprigs with a slotted spoon, leaving the oil in the skillet; discard.
5. Cook the scallops in the hot oil for 3 to 5 minutes or until opaque, turning once. Stir in the reserved lemon juice. Season to taste with salt and black pepper.
6. Place the scallops over the asparagus mixture. Cut the remaining lemon into wedges. Garnish the scallops with the wedges and, if desired, the fresh basil.
190 Calories, 16 g protein, 6 g carbohydrate
Monday, April 19, 2010
Sunday, April 18, 2010
You can have beautiful hands overnight! This treatment is especially good in the winter months when skin gets chapped and dry. It is inexpensive and effective.
1. Wash hands with a moisturizing soup or mild facial cleanser. Rinse and pat dry.
2. Rub moisturizing lotion on hands. Pay close attention to the skin around cuticles and knuckles.
3. Carefully pull on each finger to stretch. Apply pressure to the palm of each hand (one at a time.)
4. Generously apply petroleum jelly to both hands and cover with gloves overnight.
5. In the morning, remove gloves. Wash and rinse hands thoroughly.
Soft, smooth and beautiful overnight!!
Saturday, April 17, 2010
Friday, April 16, 2010
The DUNKIN' DONUTS EGG WHITE TURKEY SAUSAGE FLATBREAD SANDWICH packs a lot of protein (19 grams) for just 280 calories and 6 grams of fat.
STARBUCKS' PERFECT OATMEAL is a whole-grain standard. You get 140 calories without toppings (dried-fruit and nut packets are 100 calories each)
The classic MCDONALD'S EGG MCMUFFIN is worth a trip to the drive-through. It's packed with 18 grams of hunger-squashing prtein for 300 calories and 12 grams of fat.
JAMBA JUICE'S BLUEBERRY OATCAKE is a cut above most muffins. Sweetened with agave nectar, it has 280 calories, 9 grams of fat, and 6 grams of protein.
Thursday, April 15, 2010
Safeguard your bird against chemicals and pathogens with this poultry prep plan.
* Splurge on USDA-certified-organic chicken to steer clear of chemicals. It costs more than nonorganic poultry(about 37 cents more per ounce), but those extra dollars guarantee that your dinner was raised without antibiotics or arsenic, a growth promoter used in most conventionally raised chickens. (Gross)
* Handle with care. Raw chicken (organic or not) is likely to be carrying bacteria that can make you sick. After you touch uncooked meat, wash your hands with hot, soapy water before touching anything else (like that salad!). The same goes for any utensil or surface that comes into contact with the raw bird or its juices.
* Take your dinner's temperature. Germs can't stand the heat, so use a meat thermometer to be sure your bird is cooked. Breast meat should register at 170 degrees and bone-in chicken at 180 degrees.
Wednesday, April 14, 2010
Here is a recipe that is sure to make your locks SHINE, SHINE, SHINE, and you should be able to find it all in your pantry.
Take 1/2 avocado, 1/2 cup coconut milk and mix it together well. Apply mixture to hair and let set for 15 minutes. Wash and rinse in the shower and voila!! Beautiful, shiny hair.
Make a yummy sandwich with the other half of the avocado and your tummy will be satisfied too.
Tuesday, April 13, 2010
Spiced Salmon over Brown Rice - Rub a 4-oz wild salmon fillet with 1 tsp Chinese five-spice powder (or a dash each of cinnamon, clove, ginger and black pepper). Bake at 350 degrees until cooked through, about 20 minutes. Serve over 1 1/3 cups cooked brown rice with 1 1/2 cups broccoli stir-fried with 2 tsp olive oil and 1 tsp chopped garlic.
Pesto-Portobello Napoleon - Bake 1 portobello cap on a baking sheet coated with olive oil cooking spray at 350 degrees until mushroom is tender, 15 - 20 minutes. Saute 1 1/2 cups baby spinach in olive oil cooking spray over medium heat until wilted. Spread 1 tbsp prepared pesto onto baked mushroom cap. Top with 3 oz grilled skinless chicken breast, spinach and 1 tbsp grated Parmesan. Serve over 1 1/3 cups cooked quinoa.
Farfalle with Veggies in Creamy Marinara - Combine 1 1/2 cups cooked whole-wheat farfalle, 1/3 cup part-skim ricotta and 1/3 cup reduced-sodium marinara sauce in a saucepan over low heat. Warm mixture until steaming hot, stirring occasionally. Serve pasta with 8 asparagus spears sauteed in 1 tsp olive oil and sprinkled with 2 tsp grated Parmesan.
Apricot-Glazed Pork Tenderloin - Season 4 oz pork tenderloin with salt and pepper and saute in 1 tsp olive oil over medium heat until browned, about 1 minute on each side. Heat over to 425 degrees. Top tenderloin with 1 tbsp apricot preserves and bake on a baking sheet until cooked through, about 20 minutes. Coat a second baking sheet with olive oil cooking spray. Toss 1 1/2 cups cauliflower and 1/3 cup apple slices with cooking spray; bake 20 minutes, stirring once. Serve port over 1 1/2 cups cooked bulgur (or brown rice) with cauliflower and apples.
Black Bean, Zucchini and Smoked Gouda Baked Burrito - Fill an 8-inch whole-wheat wrap or tortilla with 3/4 cup reduced-sodium canned black beans, rinsed and drained; 2 tbsp grated smoked Gouda cheese; and 1/4 cup each zucchini, chopped onion and red pepper, all sauteed in 1 tsp olive oil. Roll into a burrito, spray lightly with cooking spray, and broil until golden brown and crispy on the outside. Top with 2 tbsp nonfat plain yogurt and 1 tbsp prepared salsa. Serve with 3/4 cup chopped zugghini sauteed in 1 tsp olive oil and 1/2 tsp chopped garlic. Serve with half a large pear, sliced and sprinkled with fresh lemon juice.
Monday, April 12, 2010
Sunday, April 11, 2010
This colorful creation is a feast for your eyes: It offers loads of vision-helping vitamin A. Cut portions in half for a festive appetizer. Serves 4.
2 tsp canola oil
3 tbsp black bean sauce
2 tbsp finely chopped shallots
1 tbsp finely chopped garlic
1 tbsp grated ginger
4 boneless, skinless chicken breasts (about 6oz each), cut into 1/2 inch pieces
3/4 cup diced celery
1/2 cup diced carrot
1/2 cup diced daikon (reserve 1 tbsp for garnish)
1/2 cup diced red bell pepper (reserve 1 tbsp for garnish)
1/2 cup diced zucchini (reserve 1 tbsp for garnish)
2 tbsp hoisin sauce
3 iceberg lettuce leaves
1/4 cup chopped almonds
2 tbsp finely sliced scallions
Heat oil in 12" heavy-bottomed skillet over medium-high heat. Cook black bean sauce until fragrant, about 30 seconds. Add shallots, garlic and ginger and cook until soft, about 2 minutes. Add chicken and cook about 6 minutes. Add celery, carrot, daikon, bell pepper and zucchini. Cook until slightly soft, 2 to 3 minutes. Stir in hoisin; season with salt and pepper. Spoon mixture onto lettuce leaves and garnish with almonds, scallions and reserved vegetables.
343 calories per serving, 20.7 g carbs, 2.7 g fiber, 44.1 g protein
Saturday, April 10, 2010
Protein and greens get an italian twist in this dish. Plus, you'll net a day's worth of energizing niacin per plate. Serves 4
Olive oil cooking spray
4 bonesless, skinless chicken breasts
2 cups packed fresh basil
2 tbsp freshly grated Parmesan
1 tbsp pine nuts, toasted 10 minutes in a cast-iron skillet in a 350 degree oven
1 clove garlic
1/4 cup reduced-sodium chicken broth
2 tbsp olive oil
4 cups lettuce (such as frisee)
1 tbsp fresh lemon juice
1 cup halved cherry tomatoes
1/4 cup cubed part-skim mozzarella
Heat oven to 400 degrees. Coat a baking sheet with cooking spray. Season chicken with salt and pepper, place on sheet and bake until cooked through, 20 to 25 minutes. Cut into 1/2 inch slices. Pesto: Pulse basil, Parmesan, pine nuts and garlic in a food processor until finely chopped. With motor on, slowly add broth and oil. Season with salt and pepper. Toss lettuce with lemon juice; coat chicken, tomatoes and mozzarella with pesto. Divide among 4 plates.
319 calories per serving, 6.1 g carbs, 2.3 g fiber, 44.5 g protein
Friday, April 9, 2010
Eating out is a treat - more than ever in a tough economy - but there are ways to do it while spending less.
Dine Early - Take advantage of early-bird specials. They're usually before 7pm at most restaurants. Not only are they cheaper, but there's also less chance of a wait.
Bring Sippies - If you have kids, bring their own cups of milk or juice, then the adults can order water. You can typically save $8.00 a meal.
Have Apps at home - Before dining out with friends, invite the group to meet at your home for a glass of wine and an appetizer.
Lunch instead - Save money by dining out at lunch instead of dinner. The prices are lower for the same quality. Also, portions tend to be smaller, so its friendly to your waistline.
Stretch the servings - Entrees are large, so eat half and save the other portion for lunch the next day.
Connect - Sign up for restaurant' mailing lists. They often send coupons for free drinks or desserts.
Watch out for specials - Look for restaurants that offer pairings, happy hour specials, 2 for 1, etc... They are a great way to sample new items for a fraction of the cost.
Thursday, April 8, 2010
One 7-ounce can Chipotle peppers in adobo sauce
4 small plum tomatoes, blanched, peeled, seeded and chopped
1 tablespoon minced fresh cilantro
2 garlic cloves, pressed
2 teaspoons fresh lime juice
2 cups finely shredded iceberg lettuce
Four 4 - ounce salmon fillets
Lime slices to garnish (optional)
1. Preheat oven to 400 degrees. Line baking sheet with foil.
2. In food processor or blender, puree chipotle peppers with sauce until smooth. Transfer 2 teaspoons pureed mixture to medium bowl; refrigerate remaining mixture, covered, for use at another time.
3. Stir tomatoes, cilantro, garlic and lime juice into pureed peppers; set aside.
4. Onto each of four 12 x 12" pieces of foil, place 1/2 cup of lettuce; top each with 1 salmon fillet, then one-fourth of the tomato mixture.
5. Bring 2 opposite sides of foil together; fold over to seal. Fold remaining 2 sides to seal. Place packets seam side up on prepared baking sheet; bake 20 minutes (salmon should flake easily when tested with fork).
6. Open packets carefully, allowing steam to escape; garnish with lime slices if desired.
Wednesday, April 7, 2010
Tuesday, April 6, 2010
1 Large red bell pepper, diced
1 Large green bell pepper, diced
2 lbs asparagus, trimmed and cut 1 -2" lengths
2 tsp minced lemon zest
1/2 tsp salt
6 cloves garlic, minced
1 lb raw shrimp, peeled and deveined
1 tsp cornstarch
1 cup non-reduced sodium chicken broth
1 tbsp fresh lemon juice
2 tbsp chopped parsley
Spray nonstick cooking spray in skillet and heat to medium. Add bell peppers, asparagus, lemon zest and 1/4 tsp salt. Stir occasionally until veggies begin to soften. Transfer to bowl and cover. Add remaining salt with garlic and sweat about 1 minute. Add shrimp and cook 1 - 2 minutes. Add cornstarch and broth in a separate bowl and stir until smooth. Add to pan with a dash of salt and cook, stirring until the sauce has thickened slightly and shrimp are pink and cooked through. (about 2-3 minutes). Remove from heat and stir in lemon juice. Serve over veggies and garnish with parsley.
Monday, April 5, 2010
Sunday, April 4, 2010
2 tbsp olive oil, divided
1 tsp minced garlic
8 slices crusty Italian bread
3 ripe medium tomatoes, sliced
1 lb fresh mozzarella cheese, sliced thinly
16 medium basil leaves
2 tbsp balsamic vinegar
Sea salt and freshly ground black pepper
1. Prepare a grill for medium heat. Combine 1 tbsp oil and the garlic and brush onto 1 side of each bread slice.
2. Lay bread oiled side down on grill and cook until slightly toasted, about 2 minutes. Turn bread over, lay tomato slices on bread to fit, overlapping if needed, then lay cheese slices over tomatoes. Cover grill and cook until cheese starts to melt, about 4 minutes.
3. Transfer sandwiches to a platter. Put 2 basil leaves over each sandwich and drizzle with remaining tbsp oil and the vinegar. Sprinkle with salt and pepper.
Saturday, April 3, 2010
I will keep a directory of all posts so you can easily look up posts by subject. This way, you can visit me anytime and easily look up advice or recipes that are of interest to you. Or...just visit everyday and live a happier and healthier life!
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