Healthy Recipes: Chicken and Sausage Gumbo

Gumbo is gumbo because of the creole taste it provides. Add variety to this Healthy Kitchen recipe by adding different proteins, such as shrimp. Make a large batch ahead, and freeze it for up to 6 months.

Ingredients:

5 Tbsp Butter, divided

¼ cup Flour

16 ounces  Chicken breast, cubed

1 cup Chicken sausage, cut into half-rounds

2 cups White onion, diced

1 Tbsp Creole seasoning

6 each Garlic cloves, minced

1 cup  Celery, diced

½ cup Tomatoes, diced

1 cup Green bell pepper, diced

7 cups Low-Sodium chicken stock

2 each, Bay leaves

1 cup Okra, cut

2 tsp Worcestershire sauce

2 tsp Hot sauce (Tabasco)

½ tsp Black pepper

½ tsp Smoked paprika

2 cups Cooked brown rice

Method:

• Heat a large cast-iron skillet over low heat; add 4 tablespoons of butter. Cook for 2 minutes, swirling to coat pan. Gradually add flour to butter, stirring constantly with a whisk until smooth, making a roux. Increase heat to medium; cook for 8 minutes or until the flour mixture is caramel-colored, stirring frequently. Cook for 2 minutes or until mixture is chestnut-colored, stirring constantly. Remove from heat; slowly add 3 cups of warm chicken stock, stirring until smooth.


• Heat 1 tablespoon of butter in a large pot. Add chicken and cook for 7 minutes, stirring occasionally. Add onion, garlic, celery, tomatoes, creole seasoning, smoked paprika, chicken, sausage and bell peppers. Sauté for 3 minutes.


• Add roux and broth mixture, additional broth and bay leaves.


• Bring mixture to a boil, reduce heat to a simmer and continue to cook for 45 minutes.


• Add okra, Worcestershire sauce, hot sauce and black pepper.


• Serve over brown rice.

Nutrition:

Serves: 8

Serving Size: ¼ cup rice with 1 cup gumbo

Calories: 370

Fat:  13 grams

Protein:  22 grams

 

Desserts Under 100 Calories: H3 Fudgy Brownie

Get the guys in your life to eat healthier by giving them good & healthy food! Here's 1 of  H3's Guilty Healthy Pleasure Recipes in honor of Men's Health Week! 

H3 Fudgy Brownie

INGREDIENTS:

¾ cup Flour
1/3 cup Cocoa Powder,unsweetened
½ tsp. Baking Powder
¼ tsp. Salt
¼ cup Semi-sweet Mini Baking Morsels
2 Tbsp. Butter, unsalted
2 Tbsp. Cottage Cheese,1%, pureed
1 cup Sugar
1 Tbsp. Lite Chocolate Syrup (Hershey’s)
2 tsp. Pure Vanilla Extract
1 each Egg

PREPERATION:

1. Preheat oven to 350˚F.
2. In a medium bowl combine dry ingredients: flour, salt, sugar, baking powder, and cocoa powder.
3. In a sauce pan melt butter and then add chocolate syrup.
4. In a separate bowl mix wet ingredients: egg, vanilla, pureed cottage cheese, and butter with chocolate syrup mix.
5. Mix the wet ingredients into the dry.  Mix will be very stiff.
6. Pour mix in bottom of lightly greased pan.
7. Top brownie mix with chocolate chip morsels.
8. Bake for about 15 – 20 minutes or just until the brownie slightly puffs up and a toothpick inserted comes out sticky.

NUTRITION:

Servings: 16

Calories: 90

Fat: 2.5 grams

Healthy Recipes: H3 Banana and Nut GO Bar

This granola bar is the perfect H3 snack! It's quick, easy and loaded with protein and fiber.

INGREDIENTS:

2 cups Oats

1 tsp Cinnamon, ground

½ tsp. Nutmeg, ground

½ tsp Almond extract

1 cup Flax, ground

2 each Bananas, mashed

¼ cup  Almonds, sliced

STEPS:

• Preheat oven to 350°F


• Combine all ingredients in a bowl


• Spread onto greased baking sheet


• Bake for 20 minutes or until the bars begin to crisp


• Let cool and then cut into 15 bars

NUTRITION: 

SERVINGS: 15

SERVING SIZE: 1 bar

CALORIES: 120 kcal

Coaching Corner: 10 “OLD-FASHIONED” Eating Habits to Bring Back

If you haven’t heard of Michael Pollan, I would highly recommend purchasing one of his books or watching his videos on Youtube.  He has a passion for food and comes up with helpful rules or suggestions when it comes to a healthy eating lifestyle.  One in particular, “don’t eat what your great-great grandmother wouldn’t recognize as food”, makes a lot of sense—the following habits elaborate on this Pollan suggestion:

1. Eat your meals at a table.  We are more mindful with our eating if we have the table set, napkins on our lap and are engaged in what we are putting in our mouth.


2. Eat as a family.  I know it is 2014 and everyone has a busy life, however, communicate with your loved ones about the importance of having a set time for dinner.  Studies show families that dine together consume more vegetables and have a healthier diet.


3. Cook the majority of your meals.  The more control you have in your kitchen, the more confident you feel about what you are putting in your body.  I’m pretty sure my great-great grandmother never knew about free refills, happy hour and buying 3 courses for $20.00.


4. Calorie counting?  What’s that?  Not until recently did we know what calories meant in regards to being the energy in our food.  At H3, we stick to a very structured caloric plan yet I still find it very helpful for certain individuals to avoid diligent calorie counting and just focus on portions, whole foods, dive into the H3 recipes and trust it’s keeping them on track.


5. Farm to table.   Eating from your garden, purchasing foods from a local farmer’s market, connecting with the community and eating as seasonable as possible can keep your meal plan interesting while adding a huge flavor boost to every fruit and vegetable you buy.


6. Smaller plates.  The average plate is anywhere from 12-14 inches in diameter.  We recommend using a 10-inch plate at home.  Those that use smaller plates typically serve themselves 22% less food on a smaller plate.  Portion control at its finest.


7. Taking lunch breaks.  I remember having conversations with my grandpa about his life working at the family farm.  They would take two 15-minute drink breaks as well as a full hour for lunch.  I guarantee those that take a lunch break, instead of skipping, are much more efficient compared to those that work through their lunch.


8. Slow food.  What do I mean by this?  Check out this awesome organization:  SLOW FOOD MOVEMENT


9. Eating with the seasons.  It is easy to buy strawberries in the middle of winter and spinach whenever we want.  It’s great we can rely on these being in our stores; but the more seasonal approach we take with our meals the better for our bodies, the more variety we consume and we tend to make more local purchases.


10. Real food.  This is probably one of the most important things to bring back. I get overwhelmed walking down the cereal and dairy aisle, I know you must too.

Stick to the real deal, avoid the processed and always ask yourself if your great-great grandmother would have recognized it as real food.  

This Versatile Food Could Cut Your Calories by Two-Thirds

As some of you already know, the southeastern part of South Carolina (including Charleston, Beaufort, and Hilton Head) is known as the Low Country. The Low Country is known for its beaches, golf and our favorite local food, shrimp. If you  have seen Forrest Gump, you  know that shrimp is an incredibly versatile food. Shrimp is not only popular in the Low Country; it has been, since 2001, the most consumed seafood in the United States. But is shrimp as good for you as it tastes?

In a recent article in the Tufts University Health and Nutrition Letter,  Alice H. Lichtenstein, DSc, Director of the HNRCA Cardiovascular Nutrition Laboratory at Tufts University, commented that it can be. “Shrimp is a lean source of high quality protein”. It is relatively low in calories and extremely low in saturated fat.

If you were to substitute shrimp for the equivalent amount of steak or cheese you would cut your calories by almost two thirds and your saturated fat by more than 90%. It is also very low in mercury making it appropriate for pregnant woman and children.

Unfortunately, because of its low total fat content, it is also low in healthy Omega 3 fats.

Historically, the biggest concern about shrimp has been its relatively high content of dietary cholesterol. With almost 110 milligrams per 3 ounce serving, shrimp is twice as high in cholesterol than steak. Fortunately, researchers now know that blood cholesterol is influenced to a much greater degree by saturated fat than the cholesterol in food. So including shrimp regularly, especially if substituted for higher saturated fat foods, would be a good thing. The American Heart Association recommends anyone with high LDL cholesterol and taking cholesterol lowering medications, should limit their dietary cholesterol to 200 milligrams per day.

Of course another major influence on the health impact of shrimp is how it is prepared. They can be boiled, steamed, grilled, baked or sautéed. Click here for some of our shrimp recipes. Lichtenstein recommends they are best when added to a stir fry with lots of veggies, or to a lightly dressed salad rather than to cream sauce based dishes. Although very popular, breading and deep frying turns shrimp into high calorie junk food.

More than 90% of the shrimp consumed in the US is imported. Due to different standards in different countries, there is a concern that some of the shrimp may be less safe for consumers and methods used in harvesting them may create some environment concerns. The Tufts Health and Nutrition Letter suggests that if you are concerned about buying shrimp that is good for you and the environment, you should follow these recommendations from the Monterey Bay Aquarium.

Shrimp safe for purchase are:

• Black tiger shrimp (Southeast Asia, especially CaMau, Vietnam, farmed using Selva Shrimp criteria – but not other imported black tiger or tiger shrimp.)


• Freshwater prawns (US farmed)


• Pink shrimp (Oregon, wild-caught)


• Pacific or West Coast white shrimp (US farmed in fully  recirculation systems of inland ponds)


• Spot Prawns (Canadian Pacific, wild caught)


• Wild caught Northern or Bay shrimp (from the Atlantic)


• Spot prawns (Canadian Pacific, wild-caught)


• Gulf Shrimp (which may be marketed as Brown, Pink, White, Rock or Ebi Shrimp)


• Shrimp from Thailand (farmed in fully circulating systems.)

Healthy Recipe: Mussels and Clams in Garlic White Wine Sauce

This is a great simple yet crowd pleasing dish. Fresh and local seafood will make it even better!

INGREDIENTS:

1 tsp. Olive oil

½ lb. Mussels, cleaned and scrubbed

½ lb. Clams, cleaned and scrubbed

1 Onion, chopped fine about 1 cup

2 Garlic cloves, minced

¼ tsp. Crushed red pepper flakes

2 Bay leaves

½ c. Dry white wine, chardonnay or Chablis

¼ c. Fresh parsley, chopped

STEPS:

• Prepare a hot pan that has a lid about medium size like a large sauté pan.


• Add olive oil, wait until hot, and then add onions, garlic, crushed red pepper flakes, and bay leaves.


• Cook until onions and garlic are soft.


• Turn heat to medium high, and add cleaned mussels, clams, and white wine.  Put a lid on it.


• Let mussels and clams steam for a few minutes but make sure to shake pan to move ingredients around in pan. This will take about 5 minutes.


• Turn heat to medium low and simmer for another 5 minutes or so.


• Remove lid and discard any unopened shells.


• At the very end stir through the parsley and garnish with lemon wheels.

NUTRITION:

SERVINGS 8; SERVING SIZE 2 mussels and 2 clams; CALORIES 70kcal;

PROTEIN 7gm CARBOHYDRATES 3gm; SODIUM 160mg;

Healthy Recipe: Balsamic Vinegar Glazed Acorn Squash

The Acorn squash is great for both sweet and savory preparations.  It may be easily substituted for the sweet
potato.

INGREDIENTS:

Balsamic vinegar  1 cup

Honey  2 tsp.

Bay leaf  1 leaf

Rosemary sprig  1 sprig

Acorn squash  3 lbs.

Olive oil 1 T.

Salt  ½ tsp.

STEPS:

• Glaze:  In a small saucepan combine balsamic vinegar, honey, bay leaf and rosemary sprig.  Bring to boil; reduce heat.  Simmer gently, uncovered, for about 25 minutes or until mixture is reduced to 1/3 cup.  Remove and discard the rosemary sprig and bay leaf.


• Meanwhile, preheat oven to 425°F.  Spray a 15X10X1-inch baking sheet with olive oil cooking spray; set aside.


• Using a sharp knife, half the squash, cutting from blossom to stem ends.  Remove seeds and discard.  Cut squash crosswise into 1-inch slices, discarding stem ends.  Place squash in a single layer on prepared baking sheet.  Drizzle with olive oil and sprinkle with salt.  Turn each squash slice to coat with oil.


• Roast uncovered for about 45 minutes or until squash is tender and browned, turning slices once or twice.  Transfer squash slices to a serving platter.  Drizzle balsamic vinegar glaze over squash.

NUTRITION:

SERVINGS 8; SERVING SIZE ½ (1 inch) slice.; CALORIES 78kcal; FAT 2gm

HEALTHY RECIPE: Pesto Encrusted Chicken

If golden color is desired, turn your oven up to broil for the last couple minutes of cooking to get a golden color on top.  Also, remember that if you are working with a large or thicker fillet to make sure you adjust the cooking time.

INGREDIENTS:

4 ounces, 2 each Chicken breast

2 T. Panko crumbs

 

Pesto:

2 cups Basil leaves, fresh

2 T. Pine nuts

4 T. Parmesan cheese, fresh

1 T. Olive oil

1 T. Fresh garlic, minced

2 tsp. Lemon juice

½ tsp. Kosher salt

STEPS:

• Preheat oven to 375˚F.


• In food processor place all the pesto ingredients


• Processes until ingredients are well blended and somewhat smooth.


• Lightly spray baking sheet with cooking spray.


• Place chicken breasts on baking sheet.


• Pat one tablespoon of pesto on top of each filet.


• Then sprinkle panko over top of each chicken breast.


• Lightly spray over chicken with pan spray.


• Place sheet pan in oven and cook for about 12-15 minutes.


• Serve with your favorite sauce or as is, is great!

Active Time – about 20 minutes

Total Time - about 20 minutes

NUTRITION:SERVINGS 2; SERVING SIZE 1 chicken breast; CALORIES 145kcal; FAT 4gm

Healthy Recipe: Ham, Egg and Cheese Quinoa Cups

These perfectly pop able bites are packed with protein, and they take no time at all to make.  Simply combine all the ingredients in a bowl.

Ingredients

2 cups Quinoa, cooked (about 3/4 cup uncooked)
2 Eggs
¼ cup Egg substitute
1cup Zucchini, shredded
1 cup Sharp cheddar cheese, shredded
1/2 cup Canadian bacon, diced
1/4 cup Parsley, chopped
2 Tbs. Parmesan cheese, shredded
2 green onions, sliced
¼ teaspoon Salt and Pepper

Method

• Preheat oven to 350 degrees.


• Combine all ingredients in a large bowl and mix to combine.


• Lightly spray a mini muffin tin with non-stick spray and spoon mixture to the top of each cup.


• Bake for 20-25 minutes, or until the edges of the cups are golden brown.


• Let cool for at least 5 minutes before removing from the mini muffin tin.

Serves: 14  Serving Size: 1  Calories: 100  Fat: 4 grams  Protein: 6 grams  Carbohydrates: 8 grams  Sodium: 180 milligrams  Fiber: 1 gram

Coaching Corner: STAYING HYDRATED DURING EXERCISE

January has arrived.  The start of a new year often brings resolutions.  Hopefully, your resolutions involve stepping up your fitness program, which may have lagged during the busy holiday season, or even beginning fresh with a new program that may be long overdue.  There are a lot of components to consider when putting together your plan, but no matter what type of exercise regiment you decide on, make sure to incorporate proper hydration into your program.

Proper hydration is one of the most important aspects of healthy physical activity. Drinking the right amount of fluids before, during and after every physical activity is vital to providing your body the fluids it needs to perform properly.
There are several variables that determine how much water you need during a workout.  Below are some points to consider.  For purposes of this discussion we will be focusing on hydration during an average fitness workout of 60 minutes.  If you are performing workouts longer than 60-90 minutes in duration, training for a marathon, triathlon, or other special event, you will need to seek hydration guidelines for those specific situations.

Air Temperature and Humidity: The higher the temperature rises, the greater your sweat losses. In fact, during intense exercise in hot and humid conditions, we can sweat up to 3 liters, which is almost all of the water in the bloodstream. To replace the water that is lost from the bloodstream, the body takes water from its tissues or uses the fluids that you drink during and after exercise.  But in humid conditions, sweat takes longer to evaporate from the skin because the air already contains a lot of water. So, in these humid conditions, the body tries to cool itself by sweating even more. If you do not replenish the water that your body loses, you will become dehydrated.  The amount of water your body needs to stay hydrated depends on your body weight, body temperature, and the type of exercise you are doing. If you are dehydrated after an exercise session, it will take time to replenish the body's water. Drink several glasses of water spaced out throughout the day.

Intensity: The harder you work out, the more you perspire.

Body Size and Gender: Larger people sweat more. Men generally sweat more than women.

Duration: The longer the workout, the more fluid you lose.

Fitness Level: Well-trained athletes perspire more than less fit people.  The reason is that athletes cool their bodies through sweat more efficiently than most people because their bodies are used to the extra stress. As a result, fluid needs are higher for highly trained athletes than for less fit individuals.

Other Beverages: Do not drink juices or sodas during exercise, because these drinks contain more than 10% carbohydrates (sugar) and are not absorbed well during exercise.  Sports drinks usually contain less than 8% carbohydrates, but these can lead to too many calories if you drink too much of them. The best way to hydrate is simply water.  If you’re exercising for less than an hour, water is all you need to keep you hydrated. If you’re exercising for longer than an hour, sports drinks can provide extra fuel.

Hydration Pre-Exercise:

Drink about 16 ounces of water 1 to 2 hours before you exercise.

Drink about 8-12 ounces of water 15 minutes before you exercise.

Hydration During Exercise:  For workouts of less than 90 minutes the rule of thumb is to drink 8 ounces of water over each 20-minute period.  Drink cool water rather than cold water, because the body absorbs cool water faster.  Replace fluids regularly during exercise. Drinking water is the only way to rehydrate and cool your body from the inside out.

• Drink about 4-5 ounces water every 10 minutes during exercise.


• Have about 34 ounces (1 L) of water on hand per hour.

Remember that you need to be replacing the fluid you lose while you are exercising, do not wait until you finish. The sooner you start to replace the fluid the sooner you will recover.
Hydration Post-Exercise:

Drink about 16 ounces of water just after exercise.  Post-exercise hydration gets your fluid levels back to normal and can help with recovery.  Sports drinks that include sugar or salt in them will help you increase the fluid that goes into the body.  They also can replenish the salt and minerals lost through sweating, although a healthy diet is usually adequate for this.

*Do not take salt tablets. Salt tablets make dehydration worse because they drain the water from your body.

Dehydration can cause fatigue, headaches, muscle cramps, dizziness and lead to heat exhaustion or even heat stroke.  It also can raise your heart rate as the body works harder to stay cool.  Even if you’re just a little dehydrated, it can decrease your performance.  Dehydration can occur during any type of physical activity. It doesn't have to be hot. You don't have to have visible perspiration. You can become dehydrated indoors, in a pool or lake, or skiing on a winter day.

Since dehydration that exceeds 2 percent body weight loss reduces exercise performance, it is advised to begin exercise well hydrated, replenish fluids regularly during exercise and replace fluid losses after exercise.

Be alert for conditions that increase your fluid loss through sweat (high temperature, high humidity, very high intensity, for example).

Remember swimmers sweat, too. Like any athletic activity, when you swim, your body temperature rises and your body sweats to keep from overheating. You may not notice because you are in the water, but you can become dehydrated. Swimmers, athletic or recreational, need to drink fluids before, during and after swimming, even if you don't feel thirsty.

Fit Shop: Holiday Gift Idea

If you have been to Hilton Head Health over the past several weeks you were probably lucky enough to enjoy one of our delicious gingerbread muffins.  If you have not had the chance to try them don’t worry, you don’t have to miss out!  Chef Karla has given me her secret recipe and I boxed it up as the perfect Holiday gift!  Along with the recipe for our Gingerbread Mini Muffins, this gift basket includes two Gingerbread Mini Muffin dry mixes, a mini muffin baking tin and one ounce scoop.  Wrapped up and tied with a bow our gift basket is ready to be given to a loved one as the perfect Holiday gift – or you can treat yourself!  Not interested in the entire basket?  No problem, we also have the dry mix and recipe cards available separately!  If you are interested in placing an order please contact me via email (kmilgie@hhhealth.com) or give me a call (843.785.7292 x 126) – I look forward to hearing from you! Happy Holidays!!

Kelly

Healthy Recipe: Beef Satay

These perfectly portioned beef skewers are an excellent addition to a holiday snack spread.

INGREDIENTS:

8 oz.                Beef tenderloin, cut into 1 ounce portions, trimmed

1 T.                  Sesame oil

2 T.                 Brown Sugar

1 T.                  Rice wine vinegar

5 T.                 Soy sauce

2 T.                 Scallions

1 tsp.              Ginger powder

Pinch             Red pepper flakes

¼ tsp.           Salt

1 each            Nonstick pan spray

 

PREPARATION:

• Preheat grill, cast iron skillet, or sauté pan.


• Soak skewers for at least 20 minutes.


• Mix the next eight ingredients for your marinade.


• Marinate 1 ounce strips on both sides for about 15 minutes.


• Lightly spray pan or grill with non-stick pan spray


• Skewer the beef onto the sticks.


• Once heat source is hot, place skewer on cooking surface, which ever you picked.


• If grilling or using a cast iron skillet with ridges, cook for about 1 to 2 minutes on each side, depending on the thickness of the meat.

 

Chef’s Note:  Remember that different thicknesses will determine cooking time and if cooking chicken instead of beef, then a minimum temperature of 165 degrees must be reached before serving.

 

Number of Servings:                     1

Serving Size:                                 1 skewer

Calories:                                           50

Fat Grams:                                       3

Healthy Recipe: GLUTEN FREE WAFFLES

  

Waffles are great as a sweet or savory breakfast in the morning. Unfortunately, a lot of people cannot indulge in them due to food allergies such as intolerance to gluten. However, this delicious recipe provides one gluten-free way to enjoy waffles.

INGREDIENTS:

3 ½ cup Rice flour

2 tsp. Kosher salt

½ cup Sugar

1 cup Ground flaxseed

1 tsp. Cinnamon

2 T. Baking powder

5 each Eggs, separated

½ cup Egg substitute

3 cups Skim milk

½ cup Canola oil

2 tsp. Vanilla extract

 

PREPARATION:

• Combine dry ingredients in large mixing bowl.   


• In a separate bowl, separate the whole eggs (yolks and egg whites separate—egg whites in large metal mixing bowl).  Using a hand-mixer, beat the egg whites until a stiff peak form.


• Combine the rest of the wet ingredients, including the egg yolks, and mix well.


• Add the wet ingredients to the dry ingredients and mix until just combined, the batter should be a little lumpy (that is okay).  Gently fold in the egg whites, in 2 separate batches, until just combined.


• Preheat the waffle iron.  Add ½ cup of batter for each waffle.  Allow waffle to cook as needed.

 

AMOUNT PER SERVING:  recipe makes 16 large waffles, but serving size is ½ of waffle cut into quarters (2 quarters each)

 SERVINGS:  32 

NUTRITION:  150 calories, 6 gm fat, 19 gm carb, 1 gm fiber, 4 gm protein

Nutrition: FUEL UP AND AFTER WORKOUTS

Common Scenario:  

Mr. Joe wakes up at 6:30 am.  He takes a shower, gets ready for work and walks out the door with his H3 Peach Orange Smoothie and hard-boiled egg he pre-prepared the night before. He has his 100 calorie metabomeal around 10:30 and a lunch of our Grilled Shrimp Caesar Salad and ½ cup of reheated Butternut Squash Soup at 1:00 pm.  After 2 meetings and hours working on projects, the afternoon snack is skipped and it is time for his personal training session at 5:30 pm.  Mr. Joe doesn’t get home until 7:00 pm, he is hangry, irritable and he doesn’t feel like making the dinner he had set for his meal plan.  Dinner consists of 2 bowls of cereal, a side of ice cream and leftover chicken stir fry.

What did Mr. Joe do well?

1.  He had a solid start to his day.  Within the hour, he had a balanced breakfast that filled him up with enough protein, healthy carbohydrate and dietary fiber.


2. He stuck to his meal plan until 1:00 pm in the afternoon.  Mr. Joe set himself up for success until lunch time—he stuck to his late morning metabomeal and made sure to eat every 3-4 hours after waking.  Added bonus:  his lunch was pretty stellar…a filling salad and simply reheating soup he made earlier in the week.


3. He stuck to his personal training session.  Even though Mr. Joe’s afternoon was busy and perhaps a little stressful he didn’t let that stop him from going to his daily workout.

What could have Mr. Joe done differently?

1.  Stay on track with mid-afternoon metabomeals.  Mr. Joe knew he had the 5:30 training session.  He could have had a small apple or banana on his way to training---fueling up for his personal training session as well as potentially eliminating post-workout hangriness (hungry, angry and tired—all at the same time).


2. Include carbohydrates and protein after his workout to promote muscle recovery and prevent out of control dinner portions.  If one knows they won’t be having dinner until 8:00-8:30 pm and the afternoon workouts ends at 6:30 then having a post-workout snack with a carbohydrate and protein source is definitely recommended.  For example, 100 calorie almond pack with 1 cup of blueberries, small container of greek yogurt, 8 oz. low fat chocolate milk, H3 smoothie, Peanut Butter Hummus with 4-5 apple slices or ¼ cup of 1% cottage cheese and ½ cup diced pineapple.


3. Stick to his original dinner plan.  Mr. Joe created a meal plan for a reason—however, actually sticking to it can be easier said than done.  Again, knowing he had his training session at 5:30 pm, the night before or earlier in the week he could have prepped some of his vegetables, made a nice marinade or cook something quick and healthy.  For example, fish cooks extremely fast…make fish on evenings when you know you don’t have as much time.  Other ideas:
   
   
   
   1. Grilled chicken cutlets (thinner and quicker to cook) with small baked sweet potato and steamed broccoli
   
   
   2. Reheated Smoky Frittata with salad greens
   
   
   3. Lemon Parmesan baked white fish with reheated brown rice pilaf and sautéed spinach (sautéed spinach is done in 3 minutes or less).
   
   
   
   

Healthy Recipe: SMOKY FRITTATA

SMOKY FRITTATA      

This is an easy recipe that’s perfect for a weeknight meal, when paired with a simple side salad.  There is something about the texture of the cauliflower in the frittata that will win you over!

INGREDIENTS:

1 small                       Cauliflower, cut into medium-small florets

6 each                        Eggs

¼ cup                         Sour cream, light

2 T.                              Dijon mustard

2 tsp.                           Sweet paprika

3 T.                              Chives, finely chopped

¼ cup                         Sharp cheddar cheese, 2%

½ cup                         Smoked gouda cheese

¼ tsp.                          Salt

¼ tsp.                          Pepper

1 tsp.                           Olive oil

 

PREPARATION:

• Simmer cauliflower in a large pan of boiling salted water for 4-5 minutes, or until semi-cooked.  Drain and dry.


• Preheat oven to 375 degrees.  Break eggs into large bowl.  Add the sour cream, mustard and paprika and whisk well.  Make sure eggs and sour cream are thoroughly blended.


• Stir in the chives and 75% of the cheeses—season with salt and pepper.


• Heat olive oil in large ovenproof frying pan.  Fry the cauliflower for about 5 minutes (until golden brown on one side).  Pour the egg mixture over the cauliflower.


• Use a fork to spread the cauliflower evenly throughout the egg mixture.  Cook on medium for ~5 minutes.


• Scatter the other 25% of the cheeses on top. Carefully transfer pan to the oven.


• Cook 10-12 minutes or until the frittata is set.  Remove from oven and rest 2-3 minutes before slicing into 6 portions.

SERVINGS:  6  

NUTRITION:  220 calories per wedge (14 gm fat, 16 gm protein, 9 gm carb, 2 gm fiber)

Nutrition: A VEGETARIAN MEAL PLAN

 As October is Breast Cancer Awareness Month and we are focusing on cancer prevention in our cooking demos, I was inspired to create a sample vegetarian meal plan.   The American Institute of Cancer Research recommends a diet full of vegetables, fruits, whole grains, beans , legumes, lean animal protein sources, nuts, healthy oils, seeds, alcohol in moderation (if ever) and absolutely zero tobacco use.  I know this may be a stretch for some, but you could simply take one meal per week and make it completely plant-based or try an entire day of lacto-ovo vegetarian (including eggs and dairy).  The sample plan will include the use of eggs and dairy but will not have the caloric information; however, nutritional balance is there…

DAY OF THE WEEK	BREAKFAST	LUNCH	DINNER
Sunday	Greek   yogurt parfait with berries & macadamias	Squash   Quesadillas (2 slices) with Avocado Aioli	Vegetable   Lasagna (H3 recipe—omit the beef)
Monday	Breakfast   burrito—omit chicken sausage	Chickpea   salad sandwich on rye and tomato soup	Tofu   stir fry with peppers, onions, garlic, coconut rice
Tuesday	Smoothie   using Greek yogurt, pineapple, 2 T. oats, ground flaxseed	Squash   Quesadillas (other 2 slices) with salsa	Cranberry   pecan quinoa Pilaf with 3 oz. baked tofu & steamed broccoli
Wednesday	H3   Oatmeal with toasted walnuts and berries	Leftover   tofu stir fry and coconut rice	Vegetable   Lasagna
Thursday	Vegetable   omelet with Banana	Spinach   salad with black beans, quinoa, tomato, 2% cheddar, H3 Dressing	Vegetarian   soup with whole wheat crostini
Friday	H3   oatmeal with macadamias and berries	Vegetarian   soup and side salad	Black   bean and tofu burger with sweet potato fries
Saturday	Vegetable   frittata and breakfast potatoes	Chickpea   salad sandwich on rye and tomato soup	Pita   pizza—omit turkey bacon

Healthy Recipe: BREAKFAST BURRITO

BREAKFAST BURRITO

You'll never buy frozen breakfast burritos again! Loaded with chicken sausage, eggs, and cheese, you can squeeze in a great meal even on your busiest morning.

SERVINGS:  6

TOTAL TIME:  20-30 MINUTES

INGREDIENTS and PREAPARATION:

EGG BASE (makes 6 servings-scrambles in lightly sprayed, non-stick pan)

4 each                         Eggs, large

1 cup                           Egg beaters

¼ cup                        Heavy whipping cream

VEGETABLE MIX (makes 6 servings—sauté in separate non-stick pan):

1 each                         Red bell pepper, diced

1 each                         Zucchini, large, diced

1 each                         Yellow summer squash, diced

1 tsp.                           Olive oil

1/4^th tsp.                      Salt

1/4^th tsp.                      Black pepper

ADDITIONAL BURRITO INGREDIENTS:

6 each                         Whole wheat tortillas, 100 calorie each

6 oz.                            Chicken sausage, cooked, diced

3 oz.                            2% cheddar cheese, shredded

6 T.                              Tomatoes, diced

 

PREPARATION:

FOR EACH BURRITO (layer in the following):

• 1 warm tortilla


• 1/4^th cup of egg mixture, scrambled


• 1 oz. cooked chicken sausage


• 1/4^th cup of vegetable mix


• 1 T. 2% cheddar cheese


• 1 T. of diced tomatoes


• Dash of salt and pepper.


• SERVE WITH 1 oz. SIDE OF H3 SALSA.

 

Serve with 1 oz. of H3 Salsa in condiment dish.

 

NUTRITION:  290 calories, 19 gm protein (310 calories w/ Salsa)

Healthy Recipe: Peanut Butter Hummus

For a protein kick, try a simple and delicious afternoon snack of hummus and colourful veggies. Prepare the hummus and cut the vegetables the night before for a quick and healthy snack that won't spoil dinner appetites.

INGREDIENTS:

2 Cups - Garbanzo beans, drained and rinsed

1 Cup - PB2

½ Cup - Peanut butter or almond butter

1 Cup - Water

1 tsp. - Vanilla extract

2 T. - Sugar or honey

STEPS:

• Combine all ingredients into a food processor, puree until smooth and whipped.

NUTRITION:

Servings: 20

Serving Size: ¼ cup

Calories: 150kcal

Fiber: 5 grams

Carbohydrates: 17 grams

Protein: 12 grams

Sodium: 210 milligrams

COOKING FOR THE FALL

 

When you think of the fall cooking season you think apple, cinnamon, pumpkin, spice, stews and roasts.  Unless those apples and pumpkins are in lattes they are probably not being eaten in the right form...i e pies.    Slow cooking is very traditional during this time of year, but the hard part is that the cuts of meat used for slow cooking, are the fattier cuts.  You can always stew your vegetables and potatoes and then add your cooked lean meats at the end so that you can enjoy your seasonal favorites.  However, it will not be the same.

Look for our spiced apple cider compote recipe to pair up with our roasted pork tenderloin recipe.  Not only is it lean, but it tastes amazing.  How about a butternut squash risotto with brown sushi rice and served with pecan crusted grouper or mahi.  Or better yet try cooking meatless one evening and make pumpkin gnocchi, make a large batch then freeze it for the rest of the winter and use it when you’re not feeling up to cooking.

Cooking for the fall should be fun and exciting and you should apple all the harvest goodies to your meals in some way shape or form, just keep it clean and lean.

Nutrition: The benefits of Coconut

The Swiss Army Knife of the Jungle: Coconut and Your Health

Enjoy watching the video where Karla and I explain the coconut.  I focus on the health and nutrition side while Karla shares her culinary tips.  In our kitchen, we use different parts of the coconut in the following recipes:  Apple Muesli with Dried Cranberries, Coconut Ice Cream, Coconut Rice (a personal favorite), Coconut Macaroons, and our Coconut Panko Encrusted Tilapia (or any other white fish).  Hopefully this video can help answer questions about the coconut—whether you’ve been wondering if you should start using it or how you can incorporate it into your meal plan.