Thursday, March 5, 2015

Healthy Ranch

2 cups cottage cheese
1/4 cup or so of almond milk (make as thin or thick as you like)
1 package Ranch Dressing Mix

Blend it up, and voila! Protein ranch! It tastes good and is even good for you!

Wednesday, July 24, 2013

Grilled Sweet Potatoes with Ginger-Peach Ketchup

Sweet Potatoes:
  • 2 large sweet potatoes, scrubbed and cut lengthwise into 1/2-inch-thick wedges, fries, or rounds
  • 1/2 cup olive oil
  • 1/4 cup chopped parsley
  • 2 cloves garlic, minced
  • 1 teaspoon sea salt
  • 1 1/2 teaspoons black pepper
Ginger-Peach Ketchup
  • 1 peach, peeled and mashed
  • 1/2 cup ketchup
  • 1/4 cup lemon juice
  • 1 teaspoon grated ginger
  • 1 teaspoon soy sauce

  1. In a large bowl, toss sweet potatoes with olive oil, parsley, garlic, salt, and pepper until evenly coated. Cover with plastic wrap and marinate for 2 hours.
  2. Heat grill to medium. Grill sweet potatoes until tender, turning once, 7-8 minutes per side. SErve hot or at room temperature.
  3. To make Ginger-Peach Ketchup: Combine all ingredients (I used a food processor), and simmer for about 10 minutes and serve.
Superfoods: Sweet Potatoes, Olive Oil

(Recipe found at

Chicken Cordon Bleu

  • 1 pound chicken breasts
  • Sliced ham
  • Sliced cheese
  • 1 egg
  • Water
  • Breadcrumbs (or Panko w/ Italian Seasoning)

  1. Pound chicken until thin
  2. Place 1 slice of ham and 1 slice of cheese on chicken.
  3. Roll tightly
  4. Place toothpick through chicken/ham/cheese roll to keep it together
  5. Dip in egg wash (egg scrambled with a little water)
  6. Coat with breadcrumbs
  7. Place of baking sheet
  8. Repeat with remaining chicken breasts
  9. Bake at 350 degress for 20-25 minutes

Thursday, May 23, 2013

Corn/Black Bean Salsa

  • 4 ears of corn
  • 4 small tomatillos
  • Olive Oil
  • 1-16 oz can Black Beans - drained & rinsed
  • 1-2 Jalapenos - chopped
  • 1 Bunch Cilantro - chopped
  • 1 Bunch Green Onions - sliced
  • 3 cloves garlic - chopped
  • 1/4 Cup Apple Cider Vinegar
  • 1/4 Cup Red Wine Vinegar
  • 1/4 Cup Canola Oil
  • salt & pepper

  1. Rub tomatillos and corn with olive oil. Grill corn and tomatillos until beginning to char.
  2. Cut tomatillos into small cubes. Cut the corn off the cob. Put both in a large bowl.
  3. Add black beans, jalapenos, cilantro, green onion, & garlic.
  4. In a small bowl, whisk together vinegars and canola oil. Pour in large bowl and mix
  5. Add salt and pepper to taste
  6. Chill & serve!

Wednesday, March 20, 2013

Almond Crusted Chicken

Time: 15 minutes
Servings: 1

  • 5 oz boneless, skinless chicken breast
  • 1 Tbsp cornstarch
  • 1/4 c fat-free egg substitute
  • 2 Tbsp finely chopped almonds

  1. Sprinkle each side of the chicken breast with cornstarch. Dip it into the egg substitute, then sprinkle with almonds.
  2. Coat a small, nonstick skillet with olive oil (or nonstick cooking spray. I put my olive oil in a Misto) and heat over medium heat. Cook the chicken 5 minutes on each side or until a thermometer inserted in the thickest part registers 165 degrees F.

Nutritional info per serving: 310 cal, 43g pro, 10g carb, 1g fiber, 10g fat, 204mg sodium

Super foods: Chicken (lean protein), olive oil

Wednesday, March 13, 2013

Foods to Avoid and Acceptable Substitutes


  • Potatoes (red or white)
    • Subsitute: Beans, lentils, sweet potatoes, broiled tomatoes with cheese, mushrooms
  • White Rice
    • Substitute: Brown Rice
  • Corn (including cornbread or corn meal products)
    • Substitute: Okra, peas, asparagus, squash
  • Carrots (too many)
    • Substitute: Spinach, kale, collard greens, broccoli
  • Beets
    • Substitute: Hearts of palm, artichokes
  • White Bread
    • Substitute: Whole-grain breads without added sugars, whole-grain pasta
  • All refined sugar
    • Substitute: Nutrasweet (aspartame) or other artificial sweeteners, stevia, Sweet Balance, fructose
  • Other refined products, such as cookies, cakes, and so on
    • Substitute: Sugar-free ice cream, sugar-free yogurt, sugar-free vanilla ice cream, and diet root beer (occasionally)

Super Foods

  1. Greens - Kale, Collards, and Spinach
  2. Sweet Potatoes
  3. Fruit - Cantaloupe, Blueberries, Oranges, and Tomatoes
  4. Green Vegetables - Broccoli
  5. Beans, Lentils
  6. Nuts - Almonds, Walnuts
  7. Whole Grains - Wheat, Oats, and Barley
  8. Seafood - Salmon, Tuna, Mackerel, and Sardines
  9. Oils - Olive Oil
  10. Proteins - Liver and Lean Meats
  11. Milk