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.