…And I’m back!  Sorry for the delay folks.  Adjusting to the roads in Chicago has monopolized my free time thus I have not been able to post as much (#disliketraffic).

This is a great recipe that I modified from a combination of recipes.  It is simple and fun to make – best of all there is no baking necessary!  So if you are craving something sweet sans the guilt, this is the answer to your prayers!

Content of these dark chocolate brownies are extremely different from your typical calorie laden brownies.  These treats are high in protein and fiber yet low in carbohydrate.  Rather than to use ingredients such as eggs and flour which would add in carbohydrates and cholesterol I opted for unsweetened coconut milk, chia seeds, and Life Time Fitness VEGANMAX which gave the brownies a chewy taste.

Ingredients

• 6 servings (1 scoop) Life Time Fitness VEGANMAX or any other vegan protein powder of choice
• 8 tbsp Hershey’s Special Dark Cocoa Powder
• 6 tbsp chia seeds
• 1/4 c brown sugar Spenda blend
• 1/2 tsp pure white Stevia extract powder
• 1/8 tsp Celtic sea salt
• 12 oz unsweetened coconut milk
• 8 tbsp almond butter, room temperature
• 1 tbsp vanilla extract
• 6 tbsp water

Methodology

1. In a large mixing bowl, combine all the dry ingredients.
2. Stir in coconut milk, almond butter, water, and vanilla extract – mix well.
3. When the mixture appears homogeneous set it aside.
4. Dust a piece of parchment paper with cocoa powder and place the doughy mixture on top.
5. Using a teaspoon, scoop out about half an ounce (0.5 oz) and using your hands shape it into a ball.
6. Place the finished ball(s) atop the parchment paper that has been dusted with cocoa powder.
7. Cover the product well.  Set the finished product into the refrigerator for 5-10 hours prior to serving to allow for hardening.
8. Serve cold or at room temperature.

Now you can have your brownies minus the sin!

xxx – Sarah

Iron.  It plays an essential role in our bodily functions to maintain good health- did you know that?  In the human body, iron is an essential component of the proteins that engage in oxygen transport as well as regulation of cell growth and differentiation.  There are two ways to obtain iron from the diet, through plants and animal foods, respectively known as non-heme and heme sources.  Absorption of iron from biological sources such as animal proteins (fish, poultry, red meat) is more efficient compared to plant sources (lentils and beans).  Absorption of non-heme iron can be improved with dietary animal sources as well as vitamin-C.

A deficiency of iron limits oxygen delivery to cells, resulting in fatigue, poor work performance, and decreased immunity.  For example, different populations are at risk of being iron deficient.  Women who have strong menstrual periods experiencing an extreme loss of blood or have had a recent pregnancy may be at risk of iron deficiency are recommended to consume sources such as bison, beef, and chicken to help regulate iron levels.  This is why women are mad about bison!  Others that are at risk for iron deficiency include: frequent donators of blood, long distance runners or endurance athletes, those gastrointestinal problems experiencing food absorption difficulty, and vegetarians, as well as young infants over the age of 6 months and children if dietary sources are deficient of necessary iron.  Bison contains a greater source of iron when compared to its animal counterparts (chicken, salmon, beef).

The following recipe can be made with or without bison – luckily there are also beans in this recipe!  Double whammy – iron from this dish can be obtained from both heme and non-heme sources!

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Squash Mix Ingredients:

• 1 small yellow squash, diced
• 1 small green zucchini; diced
• 1/2 c red pepper, diced
• 1/2 c yellow onions, minced
• 1 c white kidney beans (if canned, strain twice to removed added liquid/sodium)
• 2 tbsp olive oil
• Optional: A few pinches of paprika and Cajun seasoning

Methodology:

1. In a medium-sized wok heat the olive oil over medium heat.
2. Toss in all the vegetables and stir (about 7-10 minutes).
3. Top the vegetables with the spices then mix and allow for some caramelization.
4. Remove from heat and set two equal portions into serving dishes.

Garlic Peppered Bison:

• 8-ounces of 95% lean ground bison(divide into two servings of 4-ounces)
• Olive oil spray (to coat pan)
• Optional:  Garlic powder, garlic salt, and ground black pepper (you are in control of HOW much seasoning is added – I recommend covering the meat lightly with all three)

Methodology:

1. In a small frying pan, evenly spray olive oil on the surface, and heat over medium heat.
2. Prior to putting the meat into the pan – cover the two surfaces with the desired amounts of seasoning.
3. Toss in the bison – allow each side to sear for about 1-minute.
4. Cook each side for about 5-6 minutes.  Check the inside to see whether it is cooked completely or use a meat thermometer (should be about 155 degrees Fahrenheit).
5. Set the portioned bison atop of the squash mix.
6. Viola – enjoy!!!

***Side note:  This is the first meal that I have cooked in Chicago!!!  Many more to come since I am officially settled and starting to get used to my new schedule, surroundings, and job!

xxx – Sarah

One of the most important aspects that affects adherence to a specific dietary plan is taste.  Food SHOULD be tasty not bland.  I am going to focus this post on low-sodium spices…  I have many clients and patients who say that when given a low-sodium diet – the food is awful.  The key is to play with seasonings to make dishes more savory or sweet.

Instead of grabbing the salt, grab one of the seasonings listed below.  They serve as a way to add flavor instead of salt or spice mixes that contain salt.  Just because something may not look or seem like it has salt – check again and look at the label!

If you are having chicken… opt for:

• Basil
• Thyme
• Paprika*
• Oregano*
• Parsley
• Pineapple*
• Mint
• Cranberries
• Saffron

If you are having fish… opt for:

• Dill
• Tomato
• Pepper*
• Paprika*
• Dry mustard*
• Curry*
• Tarragon
• Lemon juice

If you are having beef… opt for:

• Nutmeg*
• Rosemary*
• Parsley
• Onion*
• Sage*
• Garlic*
• Grape jelly*
• Dill
• Curry*
• Pepper*

The seasonings followed by an asterisk are those that I tend to use repeatedly and can be noted in the recipes posted.  For all tastebuds, there is a seasoning! 😉

xxx – Sarah

Happy Monday!  Like most cooks – I get my inspiration from whatever is lying around.  While visiting my parents in Florida I decided to spontaneously raid their kitchen and whip up something.  The result was something not only delicious but filled with ‘good for you’ nutrients!  This recipe is perfect for vegetarians but can also be cooked with mean to satisfy carnivores simply by adding a lean biological source of meat (ie. chicken/steak/turkey).

Quinoa is a vegetarian’s dream – it is a complete protein, high in nutrients (fiber, magnesium, phosphorus, folate, copper) and has a texture that rivals that of other grains.  Quinoa  has lysine which is a necessary amino acid (AA) which assists in bodily tissue growth and repair.  The nutty texture and taste offers variation for those that are tired of brown rice (like myself).

Ingredients:

• 2 small zucchinis, diced
• 2 roma tomatoes, diced
• 1 medium-sized yellow onion, minced
• 1 small yellow squash, diced
• 1/2 c spinach leaves, minced
• 1 c quinoa
• 2 c water
• 2 tsp chili powder
• 1/2 can reduced-sodium black beans
• 1/4 c strained canned crushed pineapple
• 1/2 tsp ground black pepper
• To coat pan surfaces – olive oil spray
• OPTIONAL: 1# chicken breast or filets, chopped

Methodology:

1. Cook chicken (if used) in regular fashion to an internal temperature of 165 degrees Fahrenheit then set aside.
2. At the same time:  Add quinoa to a sauce pain with boiling water (ie. For every 2 cups boiling water, 1 cup quinoa is added) and set aside after 12 minutes/appears fluffy in nature then in a large wok pan, sauté yellow onions. Combine the yellow onions and quinoa in saucepan.
3. In a large wok pan – combine all vegetables and sauté until golden/soft.
4. Add spices to vegetables and mix well.  (If using chicken:  add chicken to the vegetable mixture and allow flavors to be absorbed.)
5. In four plates – divide up the quinoa/onion mixture.  Set vegetable/chicken mixture atop the quinoa.
6. Viola!  Serve while warm.

xxx – Sarah

This is no ordinary turkey burger…  The bun, relish, ketchup, mustard, and whatever else is usually on a turkey burger is GONE!  In its place is the TURKEY BURGER STIR FRY.  This dish is nutrient dense and satisfying.  I made this recipe during my lunch break and it was FAST!!!  My roommate sampled the dish and went back for seconds!  YUM – this dish gets a thumbs up rating!

Ingredients:

• 1 lean turkey burger (4-5 oz) – grill/cook as usual then cut into bite size pieces
• 1/4 c orange bell pepper, cut into thin strips
• 1/4 c red bell pepper, cut into thin strips
• 1/2 c yellow onions, dice
• 2 thin green onions (scallions), mince
• 4 cherry tomatoes, slice in half
• TO TASTE: S&P

Methodology:

1. After preparing the necessary ingredients listed above – separate the turkey burger pieces from the vegetables.
2. Set a frying pan coated with olive oil spray over medium heat and allow the pan to heat.
3. Combine all vegetables into the pan and allow for browning.
4. Toss in the turkey burger pieces into the pan with the vegetables and mix well.
5. Allow the burger pieces and the vegetables to stew in their juices for 3-5 minutes before removing from heat.
6. Add S&P as deemed necessary.
7. Now go and feast!!!

xxx – Sarah

Who says you have to eat eggs in the morning?!?!  This dish can be consumed easily at lunch and/or dinner if you are at home!  I tend to eat eggs at night because they’re easy and filling!  This recipe is nutrient dense (great source of complex carbohydrates, protein, minerals, and vitamins).  Try this breakfast item in reverse… aka later in the day.  The ingredients below are portioned for one person but can easily be doubled, tripled, etc.

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Ingredients

• 1 full egg
• 2 egg whites (sifted from a regular egg)
• 2 thin green onions (scallions); minced
• 1/4 c Spanish onions; minced
• 1/4 c cherry tomatoes; sliced in half
• 1/4 c yellow bell peppers; diced
• 1/4 c red bell peppers; diced
• Olive oil spray (enough to coat frying pan)

Methodology

1. Coat frying pan with olive oil spray and place on stove at medium heat.
2. When pan is heated – toss in prepared vegetables and mix to allow for even browning (estimated time for browning/caramelization = 5 minutes).
3. Add egg mixture to the vegetables and mix.
4. When eggs are cooked, transfer the finished product to a plate, and voila!  Bon appetite 🙂

More experimentation gone right!  I love cinnamon on everything and best of all it is good for you!  Cinnamon has many health benefits: slows the rate of digestion, improves blood sugar control and response to insulin making it a great spice for those with type I and II diabetes, anti-clotting effects, and may help stop the growth of bacteria.

This dish is absolutely delicious, colorful, and best of all, EASY.  I made this concoction the other night for dinner but when I had it for lunch the next day… it was the Rolls Royce of leftovers!

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Cinnamon Spiced Chicken

• 2 chicken breasts, chopped
• Olive oil spray (to coat the pan)
• 2 tbsp cinnamon
• 0.5 tbsp paprika
• 2 tsp ground black pepper or Montreal steak seasoning

Pepper Medley

• 1/2 yellow onion, thin slices
• 1/2 yellow bell pepper, diced
• 1/2 red bell pepper, diced
• 1 c broccoli florets, frozen
• 1 tsp ground black pepper
• Olive oil spray (to coat the pan)

Methodology:

1. Follow step 1 from above with the ingredients for the pepper medley dish.
2. Coat a medium frying pan with olive oil spray then apply heat.
3. Toss in the onion, peppers, and broccoli – allow the heat to be absorbed and for caramelization to occur.
4. Sprinkle the ground black pepper atop the vegetable mixture while cooking.
5. When the vegetables are evenly browned, set aside in a serving dish with the portion desired, then place the chicken on top
6. Bon Appetite!

I really love small snacks throughout the day.  This one is ideal and easy!  Sounds weird but it’s not – I promise.

• 4-5 ounces of plain low-fat, Greek yogurt
• 1 cup red grapes (sliced in half)

…combine the aforementioned ingredients and mix.  Viola!

Now you’ve got a low calorie, high protein snack that is of low GI content (glycemic index) which will be a great boost to your energy and satiety level!  Grapes are associated with improved blood sugar control, in other words, improved insulin regulation/sensitivity.  Grapes also have phytochemicals/nutraceuticals that come in the form of resveratrol (found in the skin and flesh of a whole grape).  This element is believed to play a role in longevity.

The best part is that this snack serves to replace cravings for something juicy, creamy and overly sweet which tends to usually be high in unnecessary calories that do NOTHING for you!  Now you can have a snack that does it all: helps YOU and tastes great.