Perfect Scramble

This is a great meal that is balanced and easy! I try to always have cooked brown rice in the fridge by making more than we need each time. Another staple I think everyone has is eggs! Such a perfect protein! I always keep a lot of eggs around.

Brown Rice and Egg Scramble

3 eggs
3/4 cup cooked brown rice
Large handful of spinach (or whatever greens you have)
1/4 avocado, chopped
Sea Salt and Pepper, to taste
Green Tabasco, to taste

Scrable the eggs together in a skillet with a touch of olive oil. When they are almost cooked through add brown rice and spinach. Scramble until spinach wilts and rice is warm. Top with avocado.

Pumpkin Pie Shake

I had an open can of pumpkin that needed to be used up this afternoon. After the kids got home from school I whipped up this shake and the gobbled it up! They even dipped graham crackers in it for a real treat!

3/4 cup 100% pumpkin puree

1 cup canned coconut milk
1 cup water

1/2 cup plain yogurt

4 Tbsp. honey, more to taste

1/2 tsp. pumpkin pie spice

Ice, to desired consistency

Dollop of whipped cream, opt.

Add first six ingredients in blender and mix. Add ice to desired thickness. Pour into cups and top with a little whipped cream.

Makes about 4 servings.

Halloween Comfort

Just in time for Halloween! This chili is the best! I used to prefer just a simple turkey chili from the can. It seemed to be the most guilt free and tasted decent. Until I found this recipe. I adapted it from one of Tosca Reno's Eat Clean Diet cookbooks. I love that this chili is clean, full of vitamins, fiber and protein AND tastes great! It really is comforting. For a complete meal I like to serve it over a little brown rice! To keep it clean, resist the urge to plop sour cream and cheese on the top! (Although sometimes you just have too!) These are ingredients that should always be on hand in your food storage (minus the fresh veggies, which can be replaced with dried if needed) which makes it a quick go to meal! Double the recipe for great leftovers!

Halloween Chili

1 lb. lean ground beef or lean ground turkey (frozen FS)
1 onion, chopped
2 large carrots, peeled and chopped fine
3 cloves garlic, crushed
2 Tbsp. olive oil, separated
1 Tbsp. unsulfured molasses
1 can (15 oz.)navy beans, drained and rinsed (FS)
1 can (15 oz.)kidney beans, drained and rinsed (FS)
1 can (14.5 oz.)petite diced tomatoes, drained (FS)
1/2 large can crushed tomatoes (about 1 1/2 cups) (FS)
3/4 cup chicken broth (FS)
1 medium sweet potato, baked, peeled and mashed
2 1/2 Tbsp. chili powder (FS)
1 tsp. sea salt
Black pepper to taste

Cook sweet potato in microwave. Peel, mash and set aside.

Put 1 Tbsp. olive oil in a large skillet over medium-high heat. Add ground meat and cook until browned. Drain and set aside.

Heat remaining olive oil in skillet. Add onion, garlic, and carrot. Cook until soft. Add cooked meat, chili powder, molasses, tomatoes, beans, chicken stock and mashed sweet potato. Season with salt and pepper. Bring to a boil. Reduce heat and let simmer at least 20 minutes stirring occasionally.

Pumpkin Pie with a Whole Grain Crust

Here is another pumpkin recipe for this wonderful season! I can't get enough! This pie is so good! If I eat original pumpkin pie I scrape the center out of the crust. I just can't do it. I eat my share of sinful treats but pie crust I just can't eat. A typical pie crust is made up of white flour and shortening (and a few other minor ingredients). Yuck! I don't think it can get much unhealthier! Here is a crust that you can devour and not feel so guilty about it!

Whole-grain pie crust

1 cup organic honey graham cracker crumbs (about 8 graham crackers)
1/2 cup whole-wheat flour
2 Tbsp. virgin coconut oil
2 Tbsp. sucanat OR brown sugar
2 Tbsp. ground flaxseed
2 Tbsp. wheat germ
1/2 tsp. ground ginger
1 large egg, lightly beaten

Pie Filling
3/4 cup sucanat OR organic sugar
1 tablespoon arrowroot powder OR organic cornstarch
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
2 large eggs
1 can (15 oz.) 100% pure pumpkin (NOT pie mix)
1 can (12 oz.) Evaporated Milk


Heat oven to 350° F. Lightly grease 9-inch pie plate.

Mix graham cracker crumbs, flour, oil, sugar, flaxseed, wheat germ and ginger in medium bowl. Add eggs; stir until moistened. Gently press mixture onto bottom and up side of prepared pie plate.

Bake for 15-18 minutes or until crust is golden brown. Cool completely on wire rack.

Increase the oven temperature to 425º F.

Combine sucanat, arrowroot powder, cinnamon, ginger and salt in small bowl. Beat egg whites lightly in large bowl. Stir in pumpkin and sugar mixture. Gradually stir in evaporated milk. Pour into pie crust. Bake for 15 minutes.

Reduce temperature to 350º and bake for an additional 30 to 35 minutes or until knife inserted near center comes out clean. Cool on wire rack for about 2 hours.

Chicken and Pumpkin Penne

This is what we will be eating for dinner tonight! I love this dish! It is from Libby's Canned Pumpkin website but I just made a couple of small changes. I know, it sounds wierd to have a pumpkin dish that isn't sweet. But pumpkin IS a squash and we usually eat squash in a savory dish. So just think of it as squash pasta! Yes it is cheesy. Add less or all non fat if you choose! I like real cheese! But really, it is good and FULL of vitamin A and fiber along with other nutrients. Enjoy!

4 cups dry whole wheat or multi-grain penne pasta
1 can (15 oz.) 100% Pure Pumpkin (not pie mix!!!)
2 tablespoons whole wheat flour
1 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon ground nutmeg
Pinch cayenne pepper
1 can (12 fl. oz.) evaporated Fat Free Milk
12 oz. COOKED boneless skinless chicken breast, cut up
4 cups pre-washed baby spinach
1 cup (4 oz.) shredded part-skim or 2% milk reduced-fat mozzarella cheese
1/2 cup (1.5 oz.) shredded Parmesan cheese

Heat oven to 425º F. Spray 4-quart baking dish with nonstick cooking spray.

Prepare pasta according to package directions. Reserve 1/2 cup pasta cooking water and set aside for later use. Drain pasta; return to cooking pot.

Combine pumpkin, flour, garlic powder, salt, nutmeg and cayenne pepper in medium skillet over medium heat. Slowly add evaporated milk, stirring until smooth. Cook, stirring occasionally, for 2 to 3 minutes or until mixture begins to thicken slightly. Pour over pasta in pot. Add chicken and reserved pasta cooking water; stir well.

Spread half of the pasta mixture into baking dish. Top with spinach. Cover with remaining pasta mixture. Lightly spray piece of foil with nonstick cooking spray. Cover with foil, greased-side-down.

Bake for 20 minutes or until heated through. Combine mozzarella and Parmesan cheeses in small bowl. Remove foil; sprinkle with cheese mixture. Bake, uncovered, for an additional 5 minutes or until cheese is melted.

Tomato Basil Pasta Salad

This pasta salad is so simple with only a few ingredients. It is served cold but real good warm too. Add some cut up chicken breast to increase the protein amount.

6 oz. dry 100% whole wheat pasta (about 1 1/2 cups)
1/4 cup chopped sun dried tomatoes
10 fresh basil leaves, chopped or torn
Olive oil, as desired (about 2 Tbsp.)
Sea Salt and Pepper
2 Tbsp. grated parmesan cheese

Cook pasta according to directions. Drain and let cool. Toss with remaining ingredients and serve chilled. About 3 servings.

Tip of the day - Stretch! Whenever you get the chance. Most people do not stretch enough if at all and this is so important to good health and fitness. Hold each stretch for 30 seconds.

Do YOU remember to stretch before AND after a workout?

Fall is Here!

Fall is here!!! I already have my pumpkin candles out and have put up decorations! I love Fall! I have even begun the baking. I will be posting some great pumpkin recipes soon!
Unfortuneatly with fall comes flu season. You may have scheduled your flu shot. You stay away from friends that are sick and probably even wash your hands more than ever. What else can you do to help prevent illness this year or relieve your symptoms if you do get sick? Yes, EAT right! Though no food has specifically proved to get rid of the virus, nutrients in the following foods have shown to improve your immune system.

Salmon - Full of vitamin D. In the winter months with less daylight to expose our skin to we need to supplement. Other good sources are fortified milk and cereals.

Yogurt - Live microoganisms called probiotics. These are similar to the "good" microorganisms that live in the gut.

Water - Liquids help your body fight infections and warm liquids such as chicken soup may relieve symptoms if you get sick.

What is YOUR favorite part of this season?

* Infomation from SWHCS HealthNews

Sunday Morning Pancakes

It's a fun tradition for our kids to have pancakes every Sunday(well almost). It is something that they look forward to and can even help out in the kitchen. Here is a healthier way to eat them and the kids don't even know the difference. Serve with scrambled eggs and fruit for a complete and simple breakfast. Plus, it is a complete food storage recipe (if powdered milk or canned coconut milk is used).



Pancakes

3/4 cup milk (almond, coconut or dairy)
1/4 cup water
1 Tbsp. honey
2 Tbsp. coconut oil
1 tsp. vanilla
1 cup whole wheat flour
1 Tbsp. ground flax seed (this replaces the egg)
3 tsp. baking powder
1/4 tsp. salt


Whisk wet ingredients. Sift dry ingredients together and mix into wet until well blended. Pour onto non-stick griddle. When bubbles start to pop flip until lightly brown. Serve with fresh fruit, real maple syrup or honey. Makes 8 pancakes.

German Chocolate Pancakes ----

Prepare pancakes as above. Top with chopped pecans, shredded coconut, bittersweet chocolate chips and a drizzle of real maple syrup. So good!!!!

California Wrap

1 whole wheat tortilla
1 hard boiled egg, peeled and chopped
1/4 tomato, chopped
1/4 avocado, diced
Handful spinach
Sea salt and pepper
2 Tbsp. plain non-fat yogurt

Mix all ingredients and wrap in tortilla.

Mid Day Slump

I can't believe it is already September. It has been so hot and I am ready for the cooler weather of fall to start. I get into a slump almost every day around 3pm, especially when it is extra hot. Like most people, I crave sweets or junk food and seem to have less will power. I have found that doing a workout at that time helps me through and gives me more energy. Today I did about 40 minutes (20 mins each) of two different cardio/strength training videos just to mix it up. This keeps me from getting bored. I finished my workout with a great stretch and this post-workout snack. I am ready to go on with my day!


1/2 cup non-fat plain greek yogurt
1/2 cup non or low-fat cottage cheese
3 tsp. honey
5 walnuts
5 almonds
Dash of pumpkin pie spice

Mix together and eat!

Quinoa Salad

Quinoa Salad

This is such a great salad to make ahead and have on hand for a snack, lunch or dinner. It is light, a complete protein and a good dose of fiber and makes it easy to get in your fresh veggies during the day. Serve chilled.

1 cup quinoa, uncooked (FS)

1 zuchini, sliced and quartered

1 sweet yellow bell pepper

1 large ripe tomato

1 can black beans, drained and rinsed (FS)

1 Tbsp. low sodium soy sauce (FS)

Sea salt and pepper, to taste

1/4 cup parmesan cheese (FS)

Green tabasco (opt.)



Bring 2 cups of water to a boil. Add quinoa, cover and cook for 15-18 minutes over low heat. Let cool while chopping veggies.

Put all ingredients in a bowl. Season with parmesan cheese, sea salt and pepper to taste. Add tabasco to individual servings if desired.

Taco Night w/ Homemade Tortillas

I did the P90X Plyometrics workout this morning for the first time! It was intense. I really enjoyed it. It feels so good to really sweat and breath hard every now and then. You really can feel your muscles changing and burning calories. This workout will make you do just that!

Last night I made tacos, something we have very often around here! We love these especially with our homemade whole wheat flour tortillas. About once a week me and the hubby make tortillas and use them for tacos or burritos. It is fun to do and they taste so yummy and fresh!

Tacos

1 lb. ground meat (I like grass fed beef)
1-3 Tbsp. taco seasoning mix
Shredded lettuce
Chopped tomatoes
Chopped red onion
Shredded Cheese
Sour Cream (Check those ingredients! Should only be cream and cultures. Even some organic brands will add unnecessary fillers!)
Smashed Avocado with splash of lime juice
Salsa
Whole Wheat Tortillas (recipe below)

On the side we had cooked brown rice with pinto beans, and a little more cheese. So simple but so much flavor and very satisfying.

Whole Wheat Tortillas

2 cups whole wheat flour (grind your own!  Its cheaper and healthier)
1/8 tsp. baking powder (Look for Non-GMO and aluminum free.  Or make your own!)
1/2 tsp. real salt
Sift together. Then add:

1/2 cup plus 2 Tbsp. warm water
1/8 cup oil (I like coconut or olive oil)

Stir until well blended. Let rest for 5 minutes. Roll out into a log and cut into 8 pieces. Roll out flat (no additional flour is required) and place on HOT griddle for about 30 seconds on each side. Store in refrigerator up to one week or freeze!

No preservatives, no hydrogenated oil!!

Texas Caviar

I love this dip! This is a big hit as an appetizer at gatherings or simply wrap some up with a little shredded cheese in a whole wheat tortilla and it's dinner!

Texas Caviar

1 package Good Seasons Dry Italian salad dressing mixed with ¼-½ cup olive oil
and ¼-½ cup apple cider vinegar (FS)
1 can black eyed peas (15 oz.) (FS)
1 can black beans (15 oz.) (FS)
1 can corn (15.25 oz.)(FS)
4 roma tomatoes, chopped**
1 can diced green chilies (4 oz.)(FS)
½ cup diced black olives (FS)
1 small bunch cilantro, chopped
2 cloves garlic, minced
1 small red onion, diced

Add all ingredients in a bowl. Mix salad dressing, olive oil and vinegar. Pour over bean mixture. Serve chilled.

**You can substitute 1 15oz. can of diced tomatoes (FS) for the fresh.

Ezekiel Flour

Ezekiel Flour

2 ½ cups wheat berries
1 cup spelt berries
½ cup barley
½ cup millet
1/4 cup dry green lentils
2 tablespoons dry great Northern beans
2 tablespoons dry kidney beans
2 tablespoons dried pinto beans


Mix together and grind in mill. Add more or less as desired.

Use as a replacement for wheat flour in pancakes, muffins, tortillas, breads, etc.

Crepes and Walking

Crepes

1/3 cup dry oats (FS)
1 scoop vanilla protein powder (FS)
4 egg whites
½ ripe banana
¼-½ cup milk
Splash vanilla


Blend first four ingredients in a blender until well mixed. Add milk until a runny consistency is formed. Blend to fluff a little. Pour small amount onto a greased skillet and swirl to thin. Cook on medium heat until firm. Remove. Makes about 4 8-inch crepes.

Smooth on ½ Tbsp. natural peanut butter and a couple semi-sweet chocolate chips, fruit spread or anything else. Roll up and enjoy.

I walked to the school this afternoon to pick up my son. It is about a 1.5 mile trek up hill. It felt so good after summer break! I love to go walking. I know a lot of runners and I know running is great, but power walking is just as great. It forces you to use different muscles and still burns a lot of calories. Almost anyone can stand to walk a couple of miles. I challenge you to walk, outdoors with a buddy. If you can't go outdoors, a treadmill is fine. But walk uphill and at a fast pace. You should sweat!

*FS-Item found in my food storage supply.

Oatmeal as Dessert?? Yes!

Today I made a bowl of oatmeal(water and rolled oats, cooked) and topped it with maybe 12 chocolate chips, a few white chips(find the kind made without hydrogenated oil, like Ghirardelli), 1 TBSP. natural peanut butter and a splash of whipped cream...the real stuff not cool whip. It was delish. After I took the picture I mixed it all together. Very satisfying.
I really do eat a lot more than just oats. It is just such a healthy grain with a million ways to eat them so I thought I would share. More to come!

Let's Talk Peanut Butter {Baked Oatmeal}

I love peanut butter. It makes anything taste good! It is good for you too. Nuts are amazing. Full of essential nutrients like manganese, vitamin E, folate, fiber and of course protein, they are a great natural food choice. They contain monounsaturated fats like olive oil for a healthy heart. Eating these nuts in “butter” form makes it easy to add to many dishes and smoothies. But, NOT all peanut and other nut butters are equal. Most commercial nut butters are loaded with hydrogenated oils(trans fats), sugar and chemicals. Look for natural peanut butters and check the ingredients. There should not be more than two ingredients. Peanuts (or other nut) and salt. It is even better if you can get unsalted as salt is usually added what your making anyways. These peanut butters need to be refrigerated after opening. And don’t dump off that oil at the top of the jar. This is a great healthy fat and without it your peanut butter will be dry and crumbly.

Baked Oatmeal

2 cups rolled oats
2 cups milk (dairy, almond or coconut)
1 apple, grated with skin
½ cup sliced almonds
½ cup raisins
½ tsp. cinnamon
1 tsp. vanilla
4 Tbsp. pure maple syrup, honey or agave


Preheat oven to 400°. Grease 9x13 glass dish. Mix all ingredients and pour into dish. Bake uncovered for 30 minutes. About 6 servings.

Eat warm. I like to top this with 1 Tbsp. peanut butter OR put into a bowl and pour a little milk on top. This is a great dish leftover. Easy and clean meal to grab and microwave in a hurry.

By the way, this is a complete meal made from my food storage(except the apple) but you could use dehydrated apples too, re-hydrated and chopped.

Oatmeal Peanut Butter Cookie “Dough”

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Oatmeal Peanut Butter Cookie “Dough”

2 Tbsp natural creamy peanut butter ( I use Costco’s organic, just peanuts and salt)
½ Tbsp pure maple syrup or honey
¼ cup dry rolled oats
1 Tbsp unsweetened shredded coconut
1 Tbsp bittersweet chocolate chips

Mix all ingredients. Store in refrigerator.

Pizza Night

Tonight I made pizza for dinner. I love making pizza from scratch. It is so much healthier and really is simple. I changed up the recipe for the dough tonight by replacing some of the olive oil with coconut oil. I also added 1 Tbsp of ground flax seed. This didn't really change the flavor but made the texture a little better and added more nutrients! I mess around with toppings. The kids love turkey pepperoni and cheese. I usually try to add more veggies on mine than cheese but tonight went with a more "authentic" pizza using ricotta cheese and fresh chopped basil. It was so good! Try this one.

Pizza Dough

1 Cup warm water
1 1/2 tsp yeast
1 Tbsp honey
1/2 tsp salt
2 Tbsp olive oil
3 cups flour (1 1/2 cups all purpose unbleached & 1 1/2 cups whole wheat flour)

Sauce

1 15oz. can tomato sauce
Seasonings (Italian seasoning, garlic powder, fresh herbs) to taste

Combine water and yeast in mixer and let rest 5 minutes. Add honey, salt and oil. Slowly mix in flour (and flax, if using). Let rise in warm place for 45 minutes to an hour. Preheat oven to 450°. Roll out dough to desired size. I make individual pizzas and it makes about 5- 7" pizzas. Prick dough with fork. Place on greased sheet and bake on bottom rack for 4 minutes. Top with sauce and desired toppings. Return to the oven for an additional 3-4 minutes or until cheese melts. Enjoy!!

Summer Cool Down

Before reaching for those rich drumsticks or bowls of ice cream to cool your kids down this summer, try this super smoothie! It replaces frozen yogurt or ice cream with plain nonfat greek yogurt. Adding this to your smoothies adds a big dose of protein, calcium and probiotics without the extra sugar, saturated fat and sodium! It also gives a great creamy texture to smoothies.


1/2 cup 100% fruit juice
1 cup cold water
1/2 cup greek yogurt
1-1 1/2 cups frozen fruit, no added sugars(bananas, mango and pineapple are my favorite)
1 Tbsp. ground flax seed
Honey, if sweetness is needed.

Blend. Add extra water, fruit or ice to desired consistency.

Test Post

Food : Still feeling weighed down from the holidays and with not much time to cook, last night I opted for this super simple yet complete meal. It fills you up, the kids eat it and best of all it's fast and healthy. It includes protein, whole grains and vegetables. Through in some cut up apples or peaches on the side and you have a perfect meal.



Fitness: Go for 50 pushups today. It can be all at once or broken up through the day.


Health: My new favorite...Emergen-C(or the target brand equivilent). Pick some up today and drink a pack a day. I like to take it on a full stomach. It really gives you a boost. Love it.


~Lisa

Welcome

The idea behind this blog is to create posts of simple, healthy meals that are budget friendly and use food storage, provide exercise tips for the day and share other ways to add good health and fitness into your life.