Kale Chips

A few years back I was at a dinner party and saw a bowl of something I had never had before.  I saw a friend take this thin green flaky thing and eat it while we were having a conversation waiting for the main course. I took one to sample while talking and thought, “hmm, what’s that?” I continue talking but I didn’t see anyone else grab one.  Then I started to feel embarrassed that I ate some sort of garnishment for the plate, so I finally asked her what was it.

…Kale Chips, so it turned out.

Since then, I’ve been hooked. I’ve grown kale and I’ve purchased it; in a clump bound by a twist tie and in a bag. And I’ve also gotten a few others hooked on kale since.

It’s super easy…

  1. I always rinse the kale carefully.  Sometimes dirt can be hidden inside its curly edges.  If there is visible dirt I will let it soak for five minutes in salt water then rinse. If I got long stemmed kale bound with a twist tie I will cut or tear them into smaller pieces. If the stems are thick I will cut the leaves off of the stem.
  2. Preheat the oven to 225 degrees
  3. I then dry them using a salad spinner.
  4. I then either prepare them in a bowl or directly on a large cookie sheet.  I will pour a little bit (but not a lot of) of olive oil on the leaves and toss it like a salad making sure each leaf has a little bit of olive oil on it.
  5. I then spread them evenly across a cookie sheet and sprinkle a dash of salt on them and throw them in the oven.
  6. The cooking time will vary depending on the thickness of the kale leaves and how much olive oil you used.  (Some varieties differ from others) Usually they are done (crispy) within 20-30 minutes.
  7. I bake them until the they’re a crispy dark green leaf that almost looks made out of stained glass.

Enjoy!

Fall Chili

With fall quickly approaching, I’ve been craving anything with pumpkin in it.  Last weekend I found this recipe and gave it a go.  It was super easy to make and absolutely delicious.  If you’re on the 8WW program, this is a great lunch to pair with a hearty whole grain roll and big salad.

Recipe from Skinnytaste.com.

 

 

 

Crock Pot Turkey White Bean Pumpkin Chili

This is pretty mild as far as heat goes, if you want more kick use chipotle chili powder in place of the chili powder and use it according to your taste. Leftovers can be frozen, enjoy!

Cooking spray

2 lb 99% lean ground turkey

1/2 tsp olive oil

1 small onion, chopped

3 garlic cloves, minced

1 tsp chili powder, to taste

2 bay leaves

2 tsp cumin

1 tsp oregano

2 (15 oz cans) of white northern or navy beans, rinsed and drained

15 oz can pumpkin puree (not pumpkin pie filling)

4.5 oz canned chopped green chile

2 cups low sodium, fat free chicken broth

fat free sour cream for topping (optional)

Chopped cilantro and chives for topping (optional)

Salt and pepper to taste

Heat a large heavy sauté pan over high heat and lightly spray with oil. Add meat and cook, breaking it up until white, about 5 minutes.  Add to crock pot.

Add oil to the sauté pan, then onions, garlic, sauté about 3 – 4 minutes; add cumin and sauté another minute.

Add to crock pot. Add beans, pumpkin puree, green chilis, broth, chili powder, oregano, and bay leaves. Cover and cook on high for 4 hours or low for 8 hours.

Remove bay leaves and adjust seasoning to taste before serving. Enjoy!

Makes 9 servings

Nutrition per serving (serving = 1 cup)

183 calories

2.3 g fat

22.3 g protein

10.9 g carbs

8.8 g fiber

2.1 g sugar

429 mg salt

 

Ultrameal Shakes

UltramealEach week while you are in our 8WW program you will get a container of Ultrameal.

Ultrameal is a meal-replacement shake made by Metagenics. We like it because it has a low glycemic index.  The shake was designed to, ‘along with a healthy dietary program and regular exercise… to support a healthy body composition by targeting fat loss and helping to maintain lean muscle.’ (Ultrameal label)

The 8 Weeks to Wellness program involves eating more, smaller, and balanced meals. By mixing up an Ultrameal shake twice a day, it takes out the preparation of two of those meals each day.  Each shake gets two scoops of the flavored powder. You may choose to mix your shake with water, almond milk or skim milk.

After the first week, when you are allowed to add fruit (carbohydrates) back into your diet, you may choose to add frozen berries or a banana to your shake.

We have a variety of Ultrameal shake flavors at the clinic. Some of our favorites include ‘Chocolate Mint,’ ‘Vanilla,’ ‘Dutch Chocolate,’ ‘Strawberry Supreme,’ ‘Mocha,’ and ‘Peach.’ Some of us even enjoy mixing a scoop of two different flavors for a more unique flavor.

If you aren’t a big fan of drinking meal-replacement shakes, ask about the Ultrameal bars.

Be sure to stop by our front desk each week to pick out your ‘flavor of the week’ and let us know what you think of them!

 

 

Gluten Free Individuals

I use these great recipes daily for my own gluten allergy.  I find them to be very simple to prepare and extremely enjoyable.  I realize that it is difficult sometimes to find quality tasting foods on a gluten free diet, but it is more simple than you may think.  You really don’t have to sacrifice taste like some people think.  You just need to be a little more creative.  So, here are a few sites that I have found to be very helpful and enjoyable.

Enjoy:

http://www.simplyrecipes.com/recipes/gluten-free/

http://glutenfreegirl.com/

Cooking Adventures

Over the last week, I have been trying out a few of the recipes from the 8WW handbook, and it has been a delightful adventure.  I had family in town and made them the egg and sausage muffins.  Define a muffin?…dome shaped dough baked and eaten with butter.  However, that is not what I did, nor was it doughy at all.  They were more like mini quiches, and quite delectable, making my kitchen smell like heaven in the a.m…combining gluten free turkey sausage (a special gluten free for my celiac best friend, 6 eggs and 6 egg whites, sliced fresh mushrooms, onions and peppers, cheese (added at the end for my lactose intolerant roommate), bake and serve.  SO GOOD!!  We had a smorgasbord of treats that morning.

A few days later I made the Healthy Chili…and discovered the challenges of cooking with raw kidney beans.  Let’s just say my chili came out with a few crunchier bites.  House smelling like heaven again though…this is nice.  Chili is so easy!! you just add all the ingredients in a big pot and let it do it’s thing!!

A few of my friends are trying the vegan diet, and we have had dinner with them a few times this week…I realize that my restrictions in eating exist, but nothing compared to theirs…so I continue to adventure!

No Recipe Required Cooking

So I’m not going to lie… I’ve never been much of a follow a recipe type person.  Maybe if I’m making something special, but I don’t frequently pull out a cook book.

One meal I’ve made twice (in week 1 and week 3) are spiced chicken tenderloin strips.

I usually get the boneless skinless chicken tenderloin packets from Costco.  They’re convenient to freeze to have a quick meal on hand.

Once defrosted I use Savory Spice Shop’s Wash Park Seasoning on one or both sides.

And then I throw them onto my George Foreman grill.

Three minutes later I have dinner and some leftovers.  (And of course I add a couple veggies or a salad with my spiced chicken tenderloins too!)

Now that’s my style!

Three Days In

Had our first training session with Dusty.  The whole team was there….except Sean.  He had some wedding prep to take care of.  The work out went well for day 1.  I can see this working but hope that I will be able to move into some strength training as well.  Finding time to do the meditation is challenging and my diet is way off the recommendations.  Grocery shopping will help.  We are running on a pretty bleak supply of food.  This allows for poor food choices.  I think as I contiue to add this into my life it will become easier.  Adding something new always is challenging to start until you figure how it will work into your life.  Soreness factor one day after the work out….2/10.