Taco Seasoning

A much better alternative to buying the packets of seasoning at the store. My husband said this was better anyway :)

Ingredients

• 1 tablespoon chili powder
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon crushed red pepper flakes
• 1/4 teaspoon dried oregano
• 1/2 teaspoon paprika
• 1 1/2 teaspoons ground cumin
• 1 teaspoon sea salt
• 1 teaspoon black pepper

Combine all ingredients and store in an airtight container.

After browning and draining your choice of ground beef/turkey/turkey breast, add 3/4 C. water and 2-3 T. of seasoning per pound of meat. Cover and simmer for 10-15 minutes. Serve with homemade whole wheat tortillas!

Homemade Whole Wheat Tortillas

Ingredients:
2 cups whole wheat flour (I used Bob's Red Mill Stone Ground)
1 1/2 teaspoons of baking powder
1 teaspoon of salt
3 teaspoons of olive oil
3/4 cups of warm milk

Directions:
Mix together the flour, baking powder, salt and oil.
Slowly add the warm milk.
Stir/Mix until a loose, sticky ball is formed. (I got in with my hands a little, too)

Knead for two minutes on a floured surface. Dough should be firm and soft.
Place dough in a bowl and cover with plastic wrap for 20 minutes.
After the dough has rested, break off eight sections, roll them into balls in your hands, place on a plate and then cover balls with plastic wrap for 10 minutes.

After dough has rested, one at a time place a dough ball on a floured surface, pat it out into a four-inch circle, and then roll with a rolling pin from the center until it’s thin and six to eight inches in diameter.  Keep rolled-out tortillas covered with plastic wrap until ready to cook.

In a dry iron skillet heated on high, cook the tortilla about thirty seconds on each side. It should start to puff a bit when it’s done.

Keep cooked tortillas covered wrapped in a napkin until ready to eat.
Makes eight tortillas.

I also made my own taco seasoning to put with ground turkey breast... and served with a side of 0% Greek Yogurt (a great substitue for sour cream) and Salsa!

Chocolate for Breakfast!

I usually have the same thing for breakfast every morning... 1/2 C. eggbeaters with any combination of spinach, mushrooms, tomatoes, diced bell peppers, and/or onions. It's delicious and I enjoy it, but when this little recipe from SELF Magazine graced my inbox, I decided to switch it up. I'm glad I did... it was YUMMY and I wouldn't be opposed to having this for dessert on occasion :)


Directions:
Cook 1/4 cup old fashioned oats in 1/2 cup skim milk.
Mix oatmeal with 1/2 mashed banana (I used one -whole- of those cute little mini bananas), 2 tsp cocoa powder, 1 tsp brown sugar, and 1/4 tsp cinnamon.
Top with 1/4 cup skim milk and 1 1/2 tbsp ground flaxseeds (optional).

Nutrition Content
344 calories, 8 g fat (1 g saturated), 57 g carbs, 10 g fiber, 16 g protein

A lot of carbs, which I've been doing without, but whole grains like oatmeal are A-Okay!!

HITS 1: High-Intensity Interval Training

I typically hit the gym 5 mornings a week and then head outside for a long run on Saturday or Sunday. Mondays and Wednesdays are spent at a Total-Body Bootcamp type class, so Tuesday, Thursday, and Friday it's up to me. I always try to switch it up to keep it interesting... but Fridays I try to pound out an especially hard, dripping-in-sweat workout to feel energized for the weekend. This has been my go-to:

It can be done on any cardio machine (treadmill, elliptical, bike, stairclimber, etc.) but I prefer the treadmill..

1. Warm up and get loose however you choose.. jumping jacks, leg swings, body huggers..
2. Walk on the treadmill for 5 minutes, starting at 3.5 mph and progressing faster until you reach a brisk walk.
3. Amp it up! Set your pace at speed that is uncomfortable, but doable. I set mine to 8 mph. Keep this speed for 45 seconds.
4. Bring it back down to a jog. Depending on how I feel this is anywhere from 5.5 mph to 6 mph. Keep this speed for 90 seconds.
5. Repeat this cycle 10-12 times (45 seconds hard followed by 90 seconds recovery)
6. Cool down for 5 minutes with a cominbation of slow jogging and walking.
7. Stretch! This is important... my husband skips stretching and it drives me crazy! It has been proven over and over that people who stretch post-workout have greater flexbility and more strength gains than those who don't.

I wear a heart-rate monitor when I workout and this typically burns 550-600 calories for me, all in about 35 minutes! What more can you ask for? No excuses.

Eggplant (No-Noodle) Lasagna

To me, a pasta-less diet is an absolutely absurd idea. But for the past... oh, 30 some days I've gone almost entirely starchy-carbohydrate-free. (And almost entriely alcohol free...) There were a few weak moments and other times when Michael and I just wanted to enjoy a nice dinner out that I caved to cheese-filled tortellini and a few pieces of warm, yummy bread and a glass of wine. But other than that, 30 some days of no pasta, no rice, and no bread! And no, I DO NOT plan to continue the trend for all of eternity..

I've made this once or twice before, but made it slightly differently last night and it turn out AMAZING! Since my hubby is on a cross-country trip this week I now have a whole pan sitting in the fridge... think it will freeze well?

Ingredients
2 or 3 medium size eggplants, peeled and cut lengthwise into strips
1 lb. turkey breast
1 T. olive oil
1 onion, diced
3 garlic cloves, minced
Handful of spinach, chopped or torn
2 C. 1% cottage cheese
1 egg yolk
1/4 C. fat-free parmesan cheese
1 T. each of dried basil and Italian seasoning
1 jar of spaghetti/marinara sauce of your choice (I found a low sugar/low carb roasted red pepper sauce)
Fat-free mozzarella cheese, if desired

Directions
Preheat oven to 375.
In a large skillet, heat olive oil over medium-high heat. Add garlic and chopped onion.
Add turkey breast and brown along with the garlic and chopped onion mixture.
Meanwhile, combine the cottage cheese, egg yolk, parmesan cheese, and seasonings in a bowl. Mix well.
Then spoon about 1cup of spaghetti sauce into the bottom of a 9x13 baking dish. Spread to cover.
When the meat and onion mixture is finished cooking, you will layer your lasagna like this:

1. Sauce on the bottom (I already said to do that)
2. Strips of eggplant (just like you would lasagna pieces)
3. Cottage cheese mixture
4. Chopped spinach (just sprinkle over)
5. Turkey mixture
6. Repeat, ending with enough sauce to cover and sprinkle with mozzarella, if desired.

Cover the lasagna with foil and bake for 30 minutes. Remove the foil and continue baking for another 15 minutes or until cheese is golden. Let sit 5-10 minutes before serving.

Doggie Destruction

This is from a few months ago... but still makes me laugh..

I came home to find that Callie (West Highland White Terrier) had ripped the stuffing out of her 'squirrel' and Cheese (Chihuahua Mix) was standing by to watch.

I can only imagine what was going through her little head as she was tossing stuffing all around the room!

Oatmeal, Cherry, & Almond Cookies

Also known as 'Power Cookies' because they pack just the right amount of protein. If you're like me, you like to know what's actually in your food. So instead of grabbing a box of processed, prepackaged protein or granola bars... take a few minutes to whip these up instead. They can be frozen and popped in the microwave for 30 seconds to be enjoyed for breakfast or as a snack throughout the day. Take some with you when you travel for an alternative to gas station or airport garbage...

1/2 cup unsweetened apple sauce
2 tablespoons almond paste
1 tablespoon flaxseed oil
10 packets of Truvia
1/4 cup agave nectar
1 large egg
1/2 teaspoon vanilla
3/4 cup whole wheat flour
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup vanilla whey powder
2 cups old fashioned oats
1 cup dried cherries
1/2 cup sliced almonds

Directions
Preheat oven to 350 degrees.
Beat together applesauce, almond paste, flaxseed oil, Truvia, and agave nectar.
Beat in egg and vanilla.
Mix well.
Add flour, baking soda, salt, pepper, and whey powder. Beat thoroughly.
With a wooden spoon, stir in oats, cherries, and almonds.
Mix well.
Spray cookie sheet with non-stick cooking spray.
Drop batter by the spoonfuls onto cookie sheet. Flatten each cookie with the back of the spoon.
Bake 12 minutes or until slightly brown.
Remove from oven, let cool, and store in airtight container.

I can get 36 cookies out of one batch, but the recipe says 18. I would personally rather eat 2 smaller cookies than 1 big one - but it's your call! :)

Enjoy!

Spinach & Feta Stuffed Chicken

I created this recipe to fit in with our healthy living plan (aka..eeks.. diet) of minimizing processed foods and eating 'cleaner'. Michael LOVED this recipe and requests it often...

Ingredients: 
4 Boneless, skinless chicken breasts
Garlic/Onion Powder
Bag of Spinach
1/2 Onion, Chopped
Feta/Bleu/Gorgonzola Fat Free Cheese Crumbles (your preference)
1 C. Low-Fat Cottage Cheese OR O% Fat Greek Yogurt (your preference)

Additional:
Balsamic Vinegar (For Reduction Sauce)
OR
Frank's Hot Sauce (No carbs, No Sugar)

Directions:
Preheat oven to 350.
In between 2 sheets of plastic wrap, pound out chicken breasts with mallet or heavy glass until fairly thin.(Or butterfly your chicken breasts). Season with garlic or onion powder if desired.
Sautee spinach and onion in 1 Tb. Olive oil just until spinach is wilted. Drain, if needed, and let cool slightly.
Combine spinach, onion, and cottage cheese/greek yogurt.
Spread mixture over the top of thinned chicken breasts.
Top with 1 T. of crumbled cheese for each chicken breast.
Roll up chicken and close with toothpicks.
Place in baking dish or on baking sheet and cover with foil.
Bake for 30 minutes, or until chicken is cooked through.

While the chicken is baking.. make the Balsamic Reduction: Pour desired amount of balsamic vinegar in a pan (keep in mind, “reduction” means “reduce” so the amount you pour in needs to be MORE than what you want to end up with). Heat pan to high and stir briskly, especially once boiling to prevent burning. Continue stirring until vinegar turns thickens/turns syrupy.
After chicken is finished, pour balsamic reduction over the top OR heat up some hot wing sauce for this step instead.

Serve with baked/grilled asparagus (425 degrees for 5-10 min) YUM!