Tag Archives: diet

Mini Burrito Cups

These mini burrito cups are another staple in my monthly eating regimen. They hit on all the main points that I need in food for it to become a “regular” menu option (can be eaten cold, is quick to make, is packed with protein, easily consumed with hands only…) AND they are super delicious. I’m confident you are gonna love this recipe, so lets get it cracken!

mini-burrito-cups

Ingredients:

  • 1 pound lean ground turkey (or lean ground beef)
  • 1 can corn, drained
  • 15 oz black beans, drained
  • 2 cans 14.5 oz fire-roasted tomatoes (drain liquid from one can)
  • 1 tsp ground cumin
  • 1 tsp garlic powder
  • 1 tsp kosher salt
  • 1 tsp red-wine vinegar
  • 1 tsp agave nectar
  • 24 3-inch wonton skin
  • package of ultra thin colby jack cheese (OPTIONAL)

Directions: 

Preheat your oven to 350. When the oven is preheating, brown your turkey in a skillet on medium heat, making sure to either cook off all your fat or drain it.
After turkey has been cooked sufficiently, add in corn, beans, roasted tomatoes, spices, vinegar, and the agave nectar. Cook for 15 minutes.
Spray a 12-cup muffin tin with cooking spray or wipe down with non-stick oil. Lay 2 wonton skins in each cup. If you are trying to keep it even more low cal, only use one skin, but keep in mind cups swill be a lot more fragile… still delicious though!
Spoon turkey filling into cups and top with cheese (optional). Bake for 12 minutes.
Remove cups from oven and garnish with your favorite burrito toppings. We love lettuce, cherry tomatoes, avocado and salsa.

Mini Cauli Sheperd’s Pie Cups

One of the biggest keys to your success when it comes to healthy eating is always, ALWAYS having food prepared and available. Having food “already ready” in their own individual “cups” is an awesome way to stay ahead of the game. Check out these Mini Cauliflower Sheperd’s Pie Cups and let me know what you think!

sheperds-pie-cauli-cup

Ingredients:

  • wonton wrappers
  • 1 2.5 – 3 lbs (medium) cauliflower head
  • 2 large garlic cloves
  • 1 tbsp butter (unsalted) or olive oil
  • 1/2 tsp salt
  • Ground black pepper, to taste
For the filling:
  • Olive oil
  • 1 cup chopped onion
  • 2 carrots, peeled and diced small
  • 2 cloves garlic, minced
  • 1 1/2 pounds ground turkey
  • 1 tablespoon whole wheat flour
  • 2 teaspoons tomato paste
  • 1 cup low sodium chicken broth
  • 1 teaspoon Worcestershire sauce
  • 1 teaspoons rosemary
  • 1 teaspoon thyme leaves
  • 1/2 cup each frozen corn and frozen peas
  • salt and pepper to taste

Directions:

Preheat the oven to 400 degrees

Prepare your cauliflower mash:

Chop cauliflower into small florets/pieces.  Press or chop garlic finely and add to a large pot.  Cover with cold water. Bring to a boil and cook for about 12 minutes or until fork tender.  Drain, and let cauliflower and garlic sit in the colander while you prepare the filling to make sure all the water is drained. Add butter, salt and pepper and blend with an immersion blender or with a potato masher (this will just mean there is some texture to your mash and more detectable as real veggies to kiddos).

Prepare your filling:

Place the olive oil into a skillet over medium high heat. Add the onion, carrots and garlic and sauté about 3 to 4 minutes. Add ground turkey and salt and pepper to taste, and cook until turkey is done.  Sprinkle the meat with the flour and toss to coat, continuing to cook for another minute. Add the tomato paste, chicken broth, Worcestershire, rosemary, thyme, and stir. Bring to a boil, reduce the heat to low, cover and simmer slowly 10 minutes or until the sauce is thickened slightly. Add the corn and peas and cook another 2-3 minutes.

Add one wonton wrapper into your muffin tin as your “liners” (note – you can add two wonton wrappers for additional rigidity, but keep in mind it will double your calories).  Fill with filling and scoop a tablespoon of cauliflower mash onto the top of the mini shepherds pies.  Bake for 12-15 minutes or until heated through and edges of wontons are browned.

Filling modified from Alton Brown’s recipe. http://www.foodnetwork.com/recipes/alton-brown/shepherds-pie-recipe2.html?soc=socialsharingpinterest&oc=linkback

*recipe credit to Melissa Keith

Turkey Burgers

In a perfect world you’d have all of your meals prepared for you and you only. You wouldn’t need to worry about what your kids or spouse was eating because everything would fit perfect with your dietary needs and tastes.

I’m not able to set you up with beach front property in the afore mentioned perfect world, but I AM able to give you an amazingly easy and delicious turkey burger recipe that scales easily to your own healthy diet and will be something your kids will enjoy too.

turkey-lettuce-wrap

Note – the recipe below is ONLY for the turkey patties, find some starting ideas on how to prepare your turkey burgers below in the TIPS section

Ingredients:

  • 3 pounds lean ground turkey
  • 1/4 cup bread crumbs (unseasoned)
  • 1/4 cup onion (diced, the smaller the dice the better)
  • 2 eggs (you can do only whites if you want to lean the recipe out even more)
  • 1 glove garlic (minced or finely diced – stick with actual garlic, no powder)
  • 1 tbsp parsley
  • 1 tsp salt
  • 1/2 tsp black pepper to taste (I normally do about 30ish cracks from the pepper mill)
  • ***optional (lettuce for wraps/low calorie buns, see TIPS below)

Directions:

Grab a large bowl and toss in your ground turkey, eggs, onion, bread crumbs, garlic, parsley, salt and pepper. Mix thoroughly. On the subject of mixing, get in there and use your hands, that’s what they are made for! They’ll mix WAY better than a spoon or spatula.

Form your turkey mix into patties. I normally do 15 or 16 patties, but you can make your burgers as big or small as you like.

In a medium or large sized skillet over medium heat, arrange your patties. You’ll want to flip them half way through cooking. If you are using a meat thermometer, you’re shooting for an internal temperature of 180F or hotter.

Tips:

I normally eat my turkey burgers on a lettuce wrap. You’ll want to get a large head of lettuce, tear a leaf off and then wrap your turkey patty inside with whatever toppings you like. It’s delicious, low in calories and carbs, and will make eating your turkey burger about a million times easier.

For your spouses or kids who may not be eating QUITE as healthy as you, toss them onto a bun and put their favorite condiments on and I bet they’ll love em.

Give it a try and enjoy!

 

Healthy Vegetable Beef Soup

Soups. Man, I love them soups. Super easy to make. Super easy to portion out for the week on your meal prep day. Toasty and warm during all of the (many) cold winter months in the midwest. Overall, soups man, they are pretty great. And this vegetable beef soup is one of my favorites.

vegetable-beef-soup

Ingredients: 

  • 1.25 pound ground beef (you can use ground turkey, but this is one of the recipes where I prefer a nice lean ground beef)
  • 1 medium-large sized yellow onion
  • 2 sweet potatoes
  • 2 celery stalks
  • 5 carrots
  • 1 15oz can whole kernel corn drained
  • 1 can beef broth (low sodium stuff is what I use)
  • 2 cups frozen green beans
  • 1 46 oz bottle of v8 (use the low sodium, low calorie stuff)
  • 1 tsp garlic powder
  • salt
  • pepper

Directions:

Grab a large soup pot. On medium heat toss in the ground beef and break it apart. While the ground beef is cooking, chop up your onion and celery. Toss those into the pot to start them sauteing.

While all of that is cooking, cut up your carrots and sweet potatoes. By now your meat should be cooked and your onions translucent. Add in your carrots, sweet potatoes, drained corn, and frozen green beans. Next add all of the liquids and your garlic powder. It’s going to smell A LOT like the V8, but don’t worry, that is going to cook off nicely.

Cover your soup and bring up to a boil for 30 mins. When you hit the 30 minute mark, bring the soup down to a simmer and leave covered to cook for around 4 hours. Remember, the longer you cook the soup, the better it’s gonna taste.

After cooking salt and pepper to taste. I normally do about 20 “cracks” on my pepper mill and around a tablespoon of salt.

Also soup is always better the second day, that’s just the way stuff is. Science and all that.

Enjoy!

You Can’t Out Run A Bad Diet

I’m asked all the time “how much extra cardio do I need to do to get rid of this pooch/flab/belly/etc/etc” and my answer is always exactly the same:

NONE.

out run the diet

People don’t realize how fast calories can add up… and how hard it is to burn them off.

Let’s take a look at a very simple number: 3500. Its 3500 calories that add up to one pound of weight gain. Looking at that number you might think “man, that is a ton of calories and way more than I eat in a day, what’s the big deal?”

When you break down an average fast food meal:

  • Burger – 650 avg cals
  • Fries – 350 avg cals
  • Soda – 110 avg cals

Adding that all up we come to 1110 calories, creeping up on a third of our 3500 number from before and near what many of our clients eat in an entire day!

So getting back to our “how much cardio do I need to drop _____?” question, let’s take a look at a few normal cardio activities and how many calories they burn:

  • Running  (10 minute miles)  – 800 avg cals per hour
  • Jump Rope – 800 avg cals per hour
  • Swimming – 700 avg cals per hour
  • Biking – 650 avg cals per hour
  • Juggling – 320 avg cals per hour

To work off your one overboard meal, you are putting in a minimum of about an hour and a half of cardio and that’s just to burn off that one meal!

When you start factoring in eating multiple bad meals a day, multiple times per week, multiple weeks per month, you are looking at tens of thousands of extra calories and why so many people struggle when trying to drop weight.

The best advice I can give anyone is this: working out will do wonders for you, you’ll improve your health and cardio, improve your strength, flexibility and attitude. You’ll build bone density and improve posture, not to mention all of the great things it will do for your outlook and mind.

Bottom line – if you want to make significant changes to your body you are going to need to make significant changes to the way you eat.

Don’t cheat yourself by busting your booty in the gym but eating garbage!

Want a good place to start? Check out this link – http://www.44fitness.com/blog/3-weight-loss-tips-to-help-build-a-healthier-lifestyle/