Archive for March, 2015

Readjustment and a Vacation

After 6 weeks of weight loss phase I was pretty excited to go into readjustment and to top it off I had a vacation in the mix. The only problem was I was terrified that I would gain a lot or have tummy issues. The first week of readjustment I followed the plan and on vacation I tried to switch out fries for salads, toast for fruit, only part of a bun on a hamburger, and asked for extra veggies instead of a potato. As well as we walked 10 miles a day in Vegas. This made up for the martini’s, beer, doughnuts, and ice cream…… AND surprisingly when I got home and stepped on the scale I had maintained! The best thing that could have happened. This definitely gives me hope for when my weight loss phases are over. I know that I’ll be able to indulge once in awhile, walk a lot, and I can maintain!

….. Now to start the next weight loss phase.

Banana Berry Sorbet

From Prevention Magazine, March 2015 issue

  • 3 lg ripe bananas, sliced and frozen
  • 1 1/2 cups frozen strawberries
  • 2 tsp lemon juice

Puree until smooth and creamy.

This should make about 8 servings on the weight loss phase – which would be about 15 carbs, and count as a fruit serving.

Peach unPie

If you have a better name suggestion, let me know…

Makes one serving

  • 3/4 cup fresh or frozen peaches
  • pinch of cinnamon
  • pinch of nutmeg
  • artificial sweetener of your choice (or honey if your doing maintenance)
  • 1/2 cup vanilla nonfat yogurt

Put peaches in a heat-safe dish, top with cinnamon and nutmeg, and microwave until hot and bubbly.  Add sweetener and stir to combine.  Top with yogurt and enjoy!

Shepherd’s Pie

I was so excited to try this dish, I forgot to take a picture!

(based on the recipe found here)

  • 2 heads cauliflower (cut into florets) – I used 2 bags frozen cauliflower
  • 4 cloves garlic
  • Olive Oil
  • 1/4 cup non fat Greek yogurt
  • 1/4 cup fresh Parmesan
  • 1 onion (diced)
  • 1 carrot (diced)
  • 1 stalk celery (diced)
  • 1 pound 98% lean ground turkey
  • 1 tablespoon tomato paste
  • 1 tablespoon all-purpose flour
  • 1 1/2 cup chicken stock
  • 1 teaspoon Worcestershire sauce
  • 2 teaspoons thyme (chopped)
  • 1 teaspoon rosemary

Roast garlic in oven (peel, drizzle with olive oil, then salt & pepper, 350 for 25 min).  While this is roasting, cook the cauliflower until it’s tender.  Drain cauliflower, add garlic, yogurt, Parmesan, salt & pepper, and puree in a food processor or with immersion blender).  Set aside.

In a medium cast iron skillet drizzle olive oil and saute onions, celery, and carrots. (If you don’t have one, cook the turkey mixture in any skillet, then transfer to a casserole dish for baking).  Cook until translucent.  Add turkey and cook thoroughly.  Add tomato paste and stir until it’s mixed in.  Sprinkle flour over meat, toss to coat.  Slowly add a little of the chicken broth, cooking and stirring to avoid lumps.  As it thickens, stir in the rest of the broth, the Worcestershire, thyme, and rosemary.  Bring to a boil, reduce heat and simmer 10 minutes.  Season with salt & pepper.  Top with pureed cauliflower (or transfer to casserole dish and top with cauliflower), and put under broiler for a few minutes until golden and crispy, about 5 minutes.

Notes:  Next time I’ll use beef stock and instead of rosemary and thyme, I’ll use some Mexican or possibly Italian seasoning.  The amazing thing?  I felt like I was eating real mashed potatoes on top!

Chicken Cauli-Chowder

Chicken Cauli Chowder

This chowder was very satisfying, and I have all sorts of ideas for modifications to change it up.

(based on the recipe found here)
makes four servings

  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 onion, diced
  • 2 carrots, peeled and diced
  • 2 stalks celery, diced
  • 2 tbsp all-purpose flour
  • 4 cups chicken broth
  • 1 cup nonfat milk
  • 1 head cauliflower, roughly chopped (I used a bag of frozen) – cooked till soft
  • 1 bay leaf
  • Kosher salt and freshly ground black pepper, to taste
  • 2 tablespoons chopped fresh parsley leaves
  • 10 oz. cooked chicken breast, cut into cubes

 

Saute onions, garlic, celery, and carrots until tender.  Add cauliflower and continue to cook and stir until tender – 5 minutes.  Sprinkle flour over vegetables, and toss to coat, cooking till lightly browned.  Gradually stir in milk, stirring constantly to avoid lumps.  Once milk is mixed in smoothly and starting to thicken, add chicken broth, and continue to stir till smooth and slightly thickened.  If desired, use an immersion blender briefly to puree some of the cauliflower for a creamier consistency.  Season with salt and pepper.

Put cooked chicken into a bowl and ladle soup over it.

Optional:  garnish with fat free cheddar cheese shreds, a sprinkling (tsp) of bacon bits, and/or a dollop of nonfat unsweetened yogurt.

(next time I want to make this with scallops, shrimp, and crab meat for a yummy seafood chowder)

Bloomsday

One of the goals I set for myself along the way is to walk Bloomsday.  A reasonable, reachable goal if I plan for it.  I just looked at the training guide provided by Bloomsday and I’m a few weeks behind schedule, especially with recent surgery, but I will catch up and I will complete the race.

If you’re interested, I took the last half of the plan and put dates on it to use starting yesterday.  Literally.  I better get my walkin’ shoes on!

Bloomsday Training Plan

Taco Seasoning Mix

(based on the recipe found here)

  • 1 tsp garlic powder (I used granulated garlic so it wasn’t as powdery)
  • 1 1/2 TBSP Mexican oregano (regular oregano would probably work okay)
  • 1 TBSP onion powder (again, I used granulated)
  • 1/3 c Chipotle chili powder (regular chili powder will work fine, but be less spicy)
  • 1/2 tsp black pepper
  • 1 tsp cayenne pepper (if you’re using chipolte chili powder, you may want to reduce or skip the cayenne)
  • 2 tsp smoked paprika (regular will work, too)
  • 1 tsp kosher salt
  • 2 tsp ground cumin

Put all in a jar and shake to mix.  Use 2 rounded tablespoons per one lb meat, plus 1/2 cup water.

Taco Salad

taco_salad

Made with turkey and DIY taco seasoning, this fits into the L4L weight loss phase.  And on maintenance, you could dress it up a bit and still keep it lean.

  • 1 20-oz pkg lean ground turkey
  • 3 TBSP Taco Seasoning Mix (found here)
  • salad greens/cabbage mixed to taste
  • red bell pepper, cut into strips
  • green onion, sliced thin
  • grape tomatoes cut in half
  • lowfat cheddar or jack (I used a half of a colby jack string cheese, weight watchers blend for one added carb and 50 added calories)

Depending on whether you’re on the weight loss phase or the maintenance phase, you’ll want to measure your ingredients accordingly.

Brown turkey, add 3 rounded TBSP taco seasoning and 1/2 cup water.  Cook and stir till water is evaporated.  Put salad greens and veggies on a plate, add dressing of choice (try making a simple DIY ranch with nonfat milk or plain nonfat yogurt, or nonfat cottage cheese), top with meat and cheese.

Banana Ice Cream

Ingredients:

4-5 frozen bananas

1-2 pkts sweetener

1 tsp vanilla extract

1/4 cup skim milk (I eye balled this)

 

Directions:

  1. Cut up the bananas and freeze overnight
  2. Add bananas, sweetener, vanilla, and some of the milk to a food processor. Mix until it the mixture smooths out. Keep adding adding milk until it does.
  3. Enjoy!