Almond Pesto - Fit Foodie style!

I love pesto, it's nutty, garlicky, basil-y, rich and swimming in olive oil. Hence the problem. Olive oil, while one of the best oils to choose, is not a low calorie food friend. I made up this recipe with half the amount of olive oil and substituted almonds for pine nuts because not only did I have them on hand, but they are much less expensive.

ALMOND BASIL PESTO

1/4 cup almonds (salted and roasted)

2 cups packed fresh basil

3 tbsp. grated Parmesan, Romano & Pecorino blend (20 calories for 1 tbsp.)

2 cloves of garlic

2 tbsp. extra virgin olive oil

3 tbsp. water

1 tbsp. lemon juice

Makes 9 servings - 1 tbsp each - 53 calories

Toss everything in a food processor and blend well. If freezing, leave out the cheese and drizzle the top with a little more olive oil to prevent browning. Add cheese after thawing when ready to use. 

Serve over pasta noodles, toss with grilled vegetables, on top of salads, sandwiches or meat. 

Tossed with 3 oz. Whole Wheat pasta and 3 oz. roasted chicken with 2 tablespoons of pesto

Only 360 calories!

Who Loves Banana Nut Bread?

I do! I do! Who am I kidding? I love any kind of bread... naan, pita, bagels, English muffins, white, wheat, whole grain, Italian, potato, rye, banana nut, blueberry, zucchini, cinnamon raisin... I could go on like this for hours! Or at least until I listed every type of bread invented. But back to the point...

I am always on the search for a good way to pack in protein and fiber in a small calorie punch. While at a vitamin store I came across Gnu Foods brand bars. Since they were on sale and I am a bargain hunter I bought 3 to try. So far I've had the banana walnut bar - which totally tastes like a much denser, chewier version of banana nut bread and the cinnamon raisin, just like it says! They were both really tasty.

They aren't as high in protein as I would like, ranging from 3g - 4g per serving, but they pack a wallop of fiber - 12g! Now, that's half of your daily fiber intake. Fiber One bars and the like, have about the same amount of calories, with 9g or less of fiber, more sugar and half the protein. Go out and try yourself some of these! If you really like them, it may be more cost beneficial to buy them online or at a wholesale club.

What's the deal with fiber anyhow? Why is there so much talk around about it?

The American Dietetics Association has this to say:

"Foods rich in fiber are usually lower in fat and calories, and are also more filling. Studies show that people who consume more fiber weighed less than those who consume less fiber, suggesting that fiber intake has a role in weight control. Studies also show that fiber might reduce the risk of cardiovascular disease or even Type 2 Diabetes as well." The recommended daily value of fiber for adult women is 25g and adult men is 38g. 


So go out there and get yourself something that is full of fiber!

Fit Foodie Style Sausage & Pepper Pasta

A traditional Italian sausage link can cost you about 280 calories. A turkey Italian sausage link costs half that, 140 calories. When substituting any sort of ground turkey for ground beef the saving grace is seasoning. Ground turkey is more of a vehicle for flavorings of your choice, it can be very bland without it. Luckily, you can buy premade turkey Italian sausage for about $4 and the package will contain 6 servings.

SAUSAGE & PEPPER PASTA

3 oz. tri-color rotini pasta

2 turkey Italian sausage links (sweet or hot)

4 large white mushrooms - sliced

1 red bell pepper - sliced

1/4 cup white onion - sliced

1/2 jar of capers

1 1/4 cup tomato sauce

1-2 tsp. italian seasoning

1-2 tsp dry or fresh basil

sea salt

1 large clove garlic - minced

Makes 2 servings - 320 calories each

Cook your pasta per package directions, but do not over cook, it will cook more when added back in. Using a skillet or grill pan (I told you I love my grill pan!) begin cooking the sausage. I cut mine into bite size portions before cooking to speed the process, or you can cook the links whole. Once the sausage is mostly cooked add in all vegetables. Once the vegetables are cooked add in the tomato sauce and spices. Let simmer for 10 minutes on medium low to incorporate all the flavors. You may top with shredded mozzarella or grated Parmesan if you wish.

For my vegetarian friends, add another vegetable or grilled tofu/seitan instead of sausage. 

For my vegan friends, leave out the sausage and the cheese, add more veggies!

Mmmm... comforting, warm, Italian food! 

Not so Fried Rice

I love Chinese food. Who are we kidding, what food don't I love? (except maybe radishes) Anyhow, so I attempted to make a Not So Fried Rice last night, packed with veggies. Here's how I did it!

NOT SO FRIED RICE

1 cup brown instant rice

4 oz. pre-cooked pork loin (substitute chicken or tofu or more veggies)

1 can (drained) bean sprouts

1 large egg

1/2 tbsp. olive oil (sesame or veggie is fine too)

3/4 cup frozen peas and carrots

1 1/2 cups shredded red cabbage

1/2 white onion, diced

5 oz. or about half package white mushrooms, sliced

2 cloves of garlic, minced

4 scallions, chopped

2 tbsp. soy sauce

1 tsp. ground ginger

Serves 2 large portions - 385 calories each

First things first, the rice. Now if you prefer a different type of rice, go for it. Regardless of the type, it needs to be cold before you toss it in the wok. Pre-cook your rice to packaging directions and toss in the fridge.

While I was waiting for my rice to cool I went to work gathering all my other ingredients dicing and chopping where necessary and tossed them into a mixing bowl. 

Spray the bottom of the wok with cooking spray and bring to low medium heat. Scramble your egg in a bowl, do not add milk. Scramble egg in wok and take out to cool.

Once your rice is cold add to wok with 1/2 tbsp. of oil. Stir fry for several minutes until rice gets a little crunchy and dries out some. Add in all other ingredients including the egg and let cook through. You may have to toss around a few times to ensure you're not burning. You want to cook this on medium to medium high until all ingredients are cooked through but not soggy.

If you have your own tweaks, extra ingredients or spices please add them in the comments! I'd love to hear from my readers. 

The 10th Insanity Workout & Hitting 104...

The Insanity workouts are still going well, or as well as could be expected. If you notice some of the other participants in the videos even they have to stop at times when they can no longer muster the energy to do parts of the third set. Or when they're heart is beating so fast they are unable to catch their breath. So when this happens to me. I do not feel alone.

Are they getting easier? No. I don't think so. As a matter of fact I inadvertently skipped over the "Pure Cardio" workout during week 1 and when I did it a few days ago I thought I was going to die. There are no 30 second breaks like in the Circuit Training... it's go, go, go!

And even though I am looking forward until Tuesday because it's my "break" day from the workouts, I will start again on Wednesday. Why? Why do this to myself? Because it feels empowering to push yourself to your limits. It feels good to remember there are muscles in places you haven't worked in awhile. It feels like you've accomplished something and all the while you are getting leaner, stronger and more flexible.

In other semi-related news (since this technically happened before I started the Insanity routines) I somehow lost four more pounds, without trying. Putting my total weight loss at one hundred and four pounds in the negative. (sounds of clapping all across the world wide web).

Now, I'm not really trying to lose more weight, I'm simply trying to tone, but in toning and gaining more muscle I am still losing fat. I will likely eventually gain those few pounds back in muscle. So here's to reaching more fitness goals and becoming a stronger, healthier, happier person!

What drives you?

Lender's beats Thomas!

I have been a fan of Thomas' bagel thins since they came out. I've tried all of them but Everything is my favorite flavor. Yesterday while perusing the aisles at the grocery I stumbled upon Lender's version. Now I like Lender's a lot, they have the whole "shiny, chewy crust" and since I can get that now for only 110 calories it's bittersweet that they will replace my deep affection for Thomas'.

Lender's also comes in Plain, Everything and Whole Wheat flavors. I will surely try them all and make sandwiches, grilled cheeses and top them with jellies and whipped cream cheese.

Now run out and get yourself some!

Potato Cauliflower soup - vegan friendly!

I love a good potato soup but the issue is that potatoes can be highly caloric for a small amount. The best vegetable to use as a filler that also packs a boost of vitamin C and K and is low in calories: cauliflower.

POTATO CAULIFLOWER SOUP

3 medium white potatoes - diced (peeled or unpeeled - but definitely washed!) 

1 reg. pkg. frozen cauliflower

1 small yellow onion- diced

2 cloves garlic

8 cups water

3 tsp. veggie bouillon (see below) 

salt & pepper

Makes about 12 - 1 cup servings - 45 calories each

Easy peasy - toss everything into a Dutch oven or soup pot and bring to a boil. Let simmer on medium for about 15 minutes. Once vegetables are tender use a potato masher for chunky soup or a blender for smoother soup. If you like a thicker consistency you can add corn starch. 

That's it! You're done. Top with chives or parsley. Takes only about 20 minutes from start to finish.

Vegans, add some vegan cheese if you'd like.

Now, for my vegetarian friends - you can top with shredded cheese and sour cream. I used about a quarter ounce of vermont sharp cheddar.

Meat heads, add chopped, cooked, center cut bacon.

My new found favorite: vegetarian / gluten free veggie bouillon. I got this at Whole Foods for about 5 bucks and it makes 40 cups of broth. This brings a lot of flavor for only 10 calories a teaspoon.

Seitenbacher Seasoning - for ingredients list click here.

Tastes of summer...

Grilled food and slaw. These are two things that are synonymous with summertime for me. Nostalgia points to cookouts with friends and family, slaws of various recipes, the smell of BBQ and charcoal...  ahhh.

Grill... everything!

Since I don't have a grill, I use a grill pan. It's a cast iron grill pan, heavy duty and a pain to clean - but I love the way it grills food! Inside! At any time!

So I made some grilled zucchini, squash and onions. Simple, simple seasoning - olive oil spray - sea salt. That's it! I like the vegetable's natural flavor to shine through. Doesn't this look delicious??

Paired with a grilled chicken breast (4oz) and a roma tomato - guess how many calories??

Give up?

220!

Now, onto slaw...

FITTER ASIAN SLAW

1 bag broccoli slaw

1/2 small yellow onion

2 tbsp. white vinegar

2 tbsp. olive oil mayo

1 tbsp. baking Splenda

1 tbsp. lite Teriyaki  sauce

1 - 2 tsp. sea salt

1 tsp. ground ginger

Makes 6 -1/2 cup servings: 38 calories each

Everyone's got their recipe for broccoli slaw - especially Asian style - but- it's packed with calories! One serving of a recipe I found on food.com has 300 calories and 19 fat grams per serving!! Traditional Asian slaw has Ramen noodles (which are ridiculously high in calories!), sunflower seeds & almonds (healthy but also - calorie ridden) - all for crunch. But here's the thing - broccoli slaw all ready has crunch! It's raw broccoli, carrots and cabbage - add some onion for more crunch. If you must add nuts - choose one and only one serving (usually 1/4 cup).

Enjoy these recipes while you reminisce about those warm summer nights, surrounded by good company, watching lightening bugs and drinking a cool, light cocktail. 

Insanity - Day 3

I'm always last to jump on the latest workout craze bandwagon... but several folks have recommended the Insanity program to me and I thought, well, why not?!

#1 -  It kicks boredom in the teeth! 
This came at a time when I was bored, bored, bored with my workouts. I tried to change it up, to get creative, to add interval training on my own, to push myself to "muscle exhaustion" and still, I was bored. This is anything but boring. It starts with a jolt to get your heart rate going then makes you stretch all your muscles.

#2 - It reminds you that you can always push yourself further. 
You think you're in shape? You think you're a fit foodie? Think again! I seriously have not sweat this much or pushed my body this hard in probably a year. Sure, I gym, I run/walk, I lift weights, I bike... but this, is different.

#3 - Heart rate up, heart rate down, UP, DOWN, UP, DOWN.
This will help burn, burn, burn those calories. The key to interval training is muscle confusion. When your body gets used to a specific movement, or working out a muscle in a specific way, the burn evens out. This way, you are doing exercises in intervals of about one minute at a time.

#4 - You will feel stronger and proud of yourself.
After the workout, you'll be exhausted. But you'll be proud that you made it through 45 minutes of stretching, breathing, jumping, squatting, bending, pushing and pulling.

#5 -  You will SWEAT!
Some people don't like to sweat. I do. When I sweat I know I'm pushing my body to the limits. I know something is working. I know that I am feeling the burn! You will be 15 minutes into this workout and sweat will be beading all over your skin, dripping off your face and if you're like me, you'll love every second of it.

Shaun T does a great job pushing you but also constantly reminding you to drink water and take a break if you need it. These are simple exercises but the speed and agility needed for them will push you harder than you thought it could.

Do I think it's worth $150? Maybe, considering you don't need a gym, you don't need weights or any other tools. All you need is yourself, a DVD player, TV and understanding neighbors!

You can generally find used copies much more affordable - Craigslist, Amazon, eBay, etc.

Do I recommend it? Absolutely. It's day 3 and I still want to do it tomorrow. I'll keep you updated on my "beach body abs" and when/if they decide to show themselves.

If you want to read more on the workout, reviews, or order it. Check out the website.

Fit Foodie Fridge - say that 5 times fast!

Maybe you're just starting out taking the steps to a new, healthier, happier, more energetic you... and what you are unsure of, is how to shop and stock your food items at home. Here are some tips to help you...

I am letting you all into my fridge, that's right, my little space of foodie happiness. Welcome...

TIP: Make the healthy choices grabbable! I know butter is supposed to be hanging out around that fruit area somewhere but I'd rather toss in some apples, oranges, peaches, etc. 

Again, strategically place items in your fridge to where those are the first things you see. In this case: Yogurt, carrots, radishes, hummus, fresh baby mozzarella (only 40 calories for one little ball), applesauce. If you dig into the bottom, you'll find colby-jack cheese sticks, other cheeses (so what?!  I like cheese!) fresh veggies and more fruits. (I realize I have a diet soda problem... but I like variety!) 

In to the freezer: It is PACKED with frozen veggies - broccoli, cauliflower, sugar snap peas, brussel sprouts, pepper mix, stir fry mix, peas & carrots, corn and orchard picked raspberries and blueberries. These are all good items to keep on hand.

TIP: Buy your frozen meats in larger packages. When you come home, separate them out into smaller portions (depending on your family size) and label them with how many servings or ounces there are. As you can see, I don't keep a lot of processed foods. But sometimes you want a black bean burger, or a salmon burger, or a Lean Cuisine because you've had a long day and are too tired to cook. 

Now that I let you into my fridge. I will give you a little peek into my snack world. I'm a carb lover, not a carb hater. And like everything else, I believe that in moderation, you can have anything you want. Yes, anything. Sometimes I like to snack on chips, popcorn, pretzels, nuts, cereal, etc. That being said, I know that if I stick my hand into a full bag of chips or whatever the little snack may be, it may be difficult for me to roll the bag back up after a few small bits. So... I make my own 100 calorie packs. I've blogged before about the formula for this here. But since I was letting you into my kitchen I thought I'd give you a visual.

As you can see, lots of variety. Popcorn, pretzels, cereal, veggie chips, nuts, tortilla chips, more cereal! Several good points about 100 calorie packs: 1) making your own is soooo much cheaper! 2) you can take them with you wherever - no refrigeration needed! 3) some are more filling than others - popcorn gives you a larger quantity and the fiber you need to help you feel full. nuts give you protein to help keep hunger at bay. 4) all you need is an inexpensive digital scale - which I would be lost without and is a must have for any fit foodie!

I hope this helps give you all some ideas on how I make my fit foodie lifestyle easier. Please feel free to comment and add your own tips/tricks/ideas!

Southern Comfort - the dish!

When I was a kid, one of the staple dinners we would have was cabbage, kielbasa, onions and potatoes. It's simple, it's hearty, it's warm and it's oh so good. I've lightened up the recipe a bit and am sharing it with you!

SOUTHERN COMFORT CABBAGE & KIELBASA

1 small head of cabbage - chopped

1 small yellow onion - chopped

3 cloves of garlic - minced

3 small white potatoes - diced

6 oz. turkey kielbasa

1 tsp. dry vegetable broth or 1 cup veggie broth

1 cup water

salt & black pepper to taste

In a large pot bring to a simmer 1 cup water and 1 cup veggie broth, add in all ingredients except kielbasa and simmer for 15 minutes. Add in kielbasa, stir and simmer for 10 more minutes. Cabbage and potatoes should be fork tender. This makes 2 very large servings for big appetites or 4 medium servings.

2 servings - 365 calories each

4 servings - 183 calories each

Chicken Tortilla Soup - Souper Yum!

Maybe I've been on a bit of a soup kick, even though it's summer... I'm a sucker for comforting food! This is one of my favorite soups to make. It's souper duper easy, fast and spicy!

CHICKEN TORTILLA SOUP

10 oz. Chicken Breast

1 medium red pepper - diced

1 small green pepper (bell or cubanelle) - diced

1/4 cup white onion - diced

6 cups of rich vegetable broth (5 calories per serving)

3 cloves garlic - minced

2 cups water

1 large can diced tomatoes (with or without jalapenos)

1/2 cup black beans

2/3 cup frozen corn

1-2 tsp. cumin

1-2 tsp. chili powder

1 tsp. roasted chile pepper powder (more if you like it hot!)

salt & pepper to taste

Makes 14 servings - only 55 calories per cup!!

Heat Dutch oven on medium-low heat and cook chicken until almost done. Remove chicken from pan, set aside to cool for shredding or dicing. Add all other ingredients and bring to a simmer. Shred or dice chicken and add back into pot. Let simmer an additional 15 - 20 mins. 

For more heat, add fresh or pickled jalapenos or other hot peppers. 

To make vegetarian, add entire can of black beans instead of chicken. (makes 50 calories per serving!)

Top with crushed tortilla chips, jalapenos, and light sour cream!

Chicken Noodle Soup: Fit Foodie Style!

Who doesn't love a good bowl of chicken noodle? I mean it's the best comfort food when you're feeling less than a hundred percent. It's warm, it's salty, it's chicken-y, it's carrot-y. It souper soothes a sore throat and is best served with crackers and/or grilled cheese!

I'm a souper fan of soup. I try to make it as often as possible, even in the summer! The best part for a fit foodie? You can eat literally bowls of soup (if made the healthy way) for very little calories!

SOUPER COMFORTING CHICKEN NOODLE

9 oz. cooked chicken breast

1/2 diced onion

5 celery stalks - diced

4 cloves minced garlic (I'm a garlicholic!)

9 oz. baby carrots (about 22 medium)

3 - 14.5 oz. cans (about 6 cups) of 99% fat free chicken stock
3 cups water

3 oz. tri color rotini**

Cook the chicken breast in a Dutch oven over medium heat with salt, pepper and olive oil cooking spray. Do not overcook chicken, it will finish cooking in the soup. Remove chicken to let cool when it starts to brown a little. 

At the bottom of the pan is lots of flavor bit goodness, leave it in there and add all veggies and garlic. Cook over medium-low heat for 3 - 5 minutes until carrots become tender but do not lose their color, again they will continue to cook in the soup. 

Once chicken is cooled, shred it using two forks, or dice if you prefer. 

Add chicken stock, water, chicken and rotini to Dutch oven - or large soup pot. Simmer on medium low to low heat for 20-30 minutes.

Total time from start to finish - 1 1/2 hours. 

Total calories in entire soup pot - 745

Makes 10 - 1 cup servings - about 75 calories each. 

**Please note: You can easily sub out the Tri-Colored Rotini for any other pasta you desire. One of my favorites for Chicken Noodle are No Yolk Egg Noodles.

Smashed Potatoflower...

Everyone loves a good batch of mashed (or smashed) potatoes. The problem is, they can be ridiculously high in calories. A good alternative - with a similar texture? Cauliflower.

Cauliflower is very low in calories. 1 cup is about 25 calories. I buy frozen for two reasons: 1) it's cheaper and 2) it's easier to cook with (read: cut).

You can use all cauliflower or half and half or whatever ratio you prefer for this recipe.

Smashed Potatoflower

1 bag of frozen cauliflower (or about 5 cups)
1 medium sized potato (white or red - about 6 ounces)
1 ounce shredded or block pepper jack cheese
1/2 fresh red pepper
1 small green pepper (about 2 inches in length) (I used a Cubanelle from my garden)

Now this is super easy...

Put cauliflower and diced potato (with or without skin) in medium sauce pan or small Dutch oven with 2 cups of water. Bring to a boil and let simmer covered about 8 minutes or until potato is fork tender. Drain water and turn off heat. Smash with potato smasher or fork. For more of a puree or smoother mash blend with beaters or food processor. Add in small diced peppers and cheese, recover for 3 minutes so steam will cook the peppers.

The whole batch: 415 calories - makes about 4 cups.

Sometimes you need mac n' cheese...

Maybe you're in a comfort food mood (I am often in that mood!) and you're craving the cheesy, salty, goodness that comes with mac n' cheese. Recently at one of my favorite places (read: the grocery) I stumbled upon Velveeta's 2% milk and half the fat bowl. I try to steer clear of most of the prepackaged foods when I can, but with mac n' cheese I cannot really allow myself to make a batch... I'm just not sure I possess that much self control!! So... this is a great substitute, and less calories than Velveeta's regular mac n' cheese and Kraft's mac n' cheese which both come in at 220 calories per serving.

This bowl? 180 calories... not bad at all! 

If you're a tuna fan - toss a can of white albacore in to add some lean protein and an additional 120 calories. 

If you prefer chicken - toss 3 ounces of grilled chicken (you can even buy the precooked strips if you prefer) adding about 90 calories.

Maybe you're a vegetarian - toss in some fresh diced peppers - red, green, orange, yellow, jalapeno if you want it spicy! Peppers are virtually calorie free - only about 30 calories for 1 cup of sliced. 

You could also toss in some soy crumbles or grilled tofu to add some protein. 

Tell me what you throw in mac n' cheese!!!