Veggies for lunches

One of the biggest things I see with my clients is that they eat vegetables but usually it's in the form of a salad and that's it!  Here is a very quick and easy way to pack your veggies for a meal on the go or a healthy quick lunch at home on the weekend.  

These are very easy to prepare and carrots cut into carrot sticks taste SO much better than the pre-made carrot sticks and they're cheaper!

First wash your veggies

peel the carrots and cut the ends off your radishes

Cut your carrots in half

Then cut each half in half again length wise

You may need to cut the fatter portion of the carrots in quarters which you see here

Then cut the radishes in half and then into quarters as well

Enjoy your healthy snacks & get your veggies in!!

Whole Grain Pizza Dough

I came up with this one night when I literally had nothing for dinner and both my boyfriend and I had been working really late!  I was amazed how easy and quick it was so I hope you are too!!

Mix:

1 cup all purpose flour

1 cup whole wheat flour

1 tsp salt

2 tsp baking powder

2/3 cup water

1/4 cup vegetable oil (I used olive oil)

Knead for about 2 minutes 

Then  roll dough thin (I used a rolling pin)

I have a pizza stone but you don't need one!  You can use a cookie sheet too.  spread a generous amount of cornmeal on either the pizza stone or the cookie sheet

spread a small amount of olive oil over the pizza dough and then add toppings.  

I didn't even have tomato sauce so I made a white pizza with mozzarella cheese, black olives, broccoli and a few minced garlic cloves

I couldn't preheat my oven because when you use a pizza stone your stone needs to heat up with your oven so once my pizza was ready I put it in the oven and set it for 425 degrees F and the pizza was cooking for about 20 minutes.

Enjoy!

Homemade Whole Grain Sandwich Bread

Just by reading the title this sounds difficult, time consuming and pointless! 

But 

This bread is so good and you know what you and your family are eating and surprise! it's very easy to make and not time consuming at all!!

Combine:

3 cups bread flour
1 cup whole wheat flour
2 tbsp ground flax seed
1 tsp salt
2 tbsp honey
1 tbsp brown sugar
2 tsp yeast
1 & 1/4 cup luke warm non fat milk

Knead for 5 minutes in mixer (10 minutes by hand) and allow dough to rise in oiled bowl for 1 hr.

shape and place in a 9"x5" loaf pan and allow to sit and rise for another hr.

then bake for 35-40 minutes at 350 degrees F

When ready, remove from oven and allow to cool before slicing.  As you can tell, it doesn't matter what your bread looks like on the outside (it's difficult to shape!) the bread still slices for sandwiches just fine!

One loaf usually lasts me about 1 week for the two of us so make more if needed or make a few a freeze them for the month

Enjoy!

Cinnamon Latte Cupcakes

This is my attempt to make a healthier version of a cupcake and they turned out pretty good!  I had 3 taste testers who don't eat healthy at all! and they all loved them!  They are definitely not a healthy food by any means, but they are a healthier alternative to cupcakes.

Start with preheating your oven to 375 degrees F.


Then cream together:

1/4 cup butter
1/3 cup vegetable oil (i used olive oil)
1/2 cup brown sugar
1/2 cup granulated sugar

Add 1 egg and beat well.

Mix together in a separate bowl:

1 & 1/3 cup all purpose flour

1/2 cup whole wheat flour

1/4 tsp salt

1/2 tsp baking soda

1 tsp baking powder

3/4 tsp of cinnamon

In another bowl combine 1/2 cup low fat milk and 2 tsp of vanilla extract

Alternately add the dry and wet mixtures to the creamed butter, oil, sugar, and egg mixture until everything has been added.  

Lastly, add 1/2 cup hot coffee and mix until well incorporated.

I have silicone cupcake liners so I sprayed them with a nonstick spray and lived them up on a cookie sheet.  If you have paper liners you will need to use a cupcake/muffin pan.

Then fill each liner almost to the top

Bake for 18-20 minutes & until when poked with a toothpick the toothpick comes out clean, then

allow to cool 

Once cooled and at room temperature they are ready to frost.

I made a vanilla cinnamon frosting

First mix:
1/2 cup butter (melted)
3 cups confectioners sugar
1 tsp cinnamon

Then mix in:

1/4 cup non fat milk
2 tsp vanilla

Add up to 5 cups of sugar, as needed to get mixture to a good frosting consistency 

Even the dog wanted some...maybe doggy cupcakes are next!

Road Trip Eating

Memorial Day weekend is finally here!!  I'm on my way to Montana to visit friends but I'm sure most of you, if you're taking trips, will be taking a road trip.  So how to make healthier choices while on the road?

Remember to check the calories either on the menu when ordering or on your smartphone before ordering!  This sounds silly but those high calorie choices can add up fast!!  Remember those numbers on the menu aren't just for shock value! They are there to help you make healthier choices so use them!!  

Remember, just because you're on vacation does not mean you don't have to take care of your body and feed it what it needs!  Make sure you're getting your 5 fruits and veggies in each day!

Enjoy your long weekend!

Whole Wheat Italian Bread

I make this probably once a month or once every other month depending upon whether I'm having company over or not.  It makes 3 loaves of bread which is great because you can freeze two of them and take them out as needed as long as the loaf as 1 day to defrost in your refrigerator.

Start with:

1 tsp sugar

3 cups warm water

1 tbsp yeast

Allow this mixture to sit and get foamy. 

Then stir in:

2 cups of all purpose flour

2 cups of whole wheat flour

Allow this mixture to rest for 15 minutes

Add:

1 tbsp of salt

2 cups of all purpose flour

1 cup of whole wheat flour

Knead until smooth (about 5 minutes)

I used my dough hook for mixer

Allow dough to rise in a lightly greased bowl.  I've tried in the oven with the oven light on as I've heard that provides a great temperature for rising and I've also tried setting it aside on the counter covered and I have not noticed a difference.  Allow dough to sit for a good hour.

then divide into 3 sections and shape into football-sized loaves.

cover pan with a kitchen towel and allow loaves to sit for another 30 minutes

Mist loaves with water and then bake in preheated oven for about 30-40 minutes at 450 degrees F

You can continue to mist with water while in the oven and flip the loaves.  I've tried this but I have not noticed a huge difference.

You know your bread is done when you get a hollow sound if your knock on the outer crust.

Baked Rosemary Steak Fries

These are so flavorful and yummy!  I'm not a fan of steak fries.  I love crunchy and crispy fries and steak fries are usually too fat for me, however these I loved!

Start by washing your potatoes.  I used red potatoes but this will work with any kind you prefer.

When in a rush (like I usually am!) you can wrap these up in paper towels and microwave for a few minutes to start cooking the potatoes.  I put these 5 potatoes in the microwave for about 5 minutes.  Just enough time so they are slightly cooked but not mushy.  They need to still have some firmness or you'll make a mess when you cut the fries!  

Cut each potato in half and from there cut your steak fries!

Once sliced, put in a large bowl and season with a drizzle of olive oil, about 1-2 tsp of salt and a little bit of freshly ground pepper.  

Now you're ready to add your rosemary!  I cut 2 sticks of rosemary from my garden

It's easy to get the rosemary off the stem.  Just hold the top of the stem and run your hand down the stem in the opposite direction the rosemary grows.  You don't have to pick each rosemary leaf off individually!

Then chop the rosemary up and add it to the bowl & mix

Line a cookie sheet with tin foil with the shiny side facing up and spread out the potatoes evenly on the tin foil

Bake in our preheated oven at 375 degrees F for about 15 minutes.  Continuously checking on them and flipping them.  Towards the end of the cooking time (last 5 minutes or so) turn your broiler on (low if close to the broiler and high if your oven rack is farther away from your broiler).  Continue to flip the potatoes while under the broiler so both sides get nice and browned.  Once at desired browness your potatoes are ready to be served!

Enjoy!

Grilled Artichokes

As promised, here is the recipe just in time for all of our Memorial Day BBQs!!  Start off the summer healthy with this quick and easy one!

Start by boiling a pot of water on the stove

Then wash your artichokes then chop of the stem and trim the tips of the leaves.

Then cut the artichokes in half and soak the cut halves in a water and lemon juice mixture to prevent browning

Once the water on the stove is boiling add your artichokes along with some of the lemon water mixture

While those boil (with the lid on) prepare your grilling mixture:

                                                        1/2 cup extra virgin olive oil

                                                        2-4 garlic cloves

                                                        1/2 tsp of salt

                                                        1 tsp ground pepper

I also included the juice from the other 1/2 of my lemon

once the leaves are about ready to fall off of the artichoke (about 20 minutes) drain them in a strainer then brush your grilling mixture on and they are ready to go outside on your grill

Don't forget to continuously brush the grilling mixture over the artichokes as they grill

Grill until they appear crispy on the outside.  

(about 10-15 minutes)

Enjoy your healthy summer BBQs!

Garden update 1

This past week not much has happened.  We watered and watched the dogs to make sure everything survives! Our not so little puppy did have to make sure he walked through every planter!