Sunday, February 27, 2011

Fit Cuisines Menu 2/28-3/4

This weeks Fit Cuisine we went back and gave the clients some of there favorite dishes. One was the Bruschetta Chicken Breast; the other was Chicken with Sundried Tomatoes and Pasta.
So lets get rocking on the recipes for this week, there is a stewp in here that can out amazing, and it only took 15 minutes to make. Who says cooking takes to long!
Chicken Sausage Ragout
Ingredients:
1 Package of Chicken Sausage diced
1 Zucchini Diced
1 Squash Diced
1 can white beans (rinsed and drained)
1 16oz bag of frozen chopped kale
2 cans low salt diced tomato
dash of pepper
3 cups low sodium chicken broth
1 TBSP minced garlic
2 TBSP Olive Oil
In a medium pot saute oil and garlic. Add your zucchini, squash and sausage and let them cook for 5 minutes or so. Then add your chicken broth, kale, diced tomatoes and let it simmer for 10 minutes. At this point the sausage is about cooked and your vegetables are tender. Add your beans and pepper. Stir together and let it simmer low for 5 minutes. Remove from heat and serve.
Tips:
This is a great complete meal and it cooks so fast. Serve it with rice or quinoa if you wish, sprinkle with parmesan and enjoy.
Marinated Italian Pork Loin
Ingredients:
1 Pork Tenderloin
1 bottle of light Italian dressing
1 TBSP Parmesan Cheese
1 tsp Ms Dash Italian Seasoning
Take a ziplock bag and place everything in it. Seal and massage everything into the meat. Refrigerate for 30 minutes or over night. Preheat oven to 400 place the pork and all the juices in a baking dish and cook for 40 minutes or until pork is done.
Diced Chicken with Sundried Tomatoes, Artichokes, and Roasted Peppers with Whole Grain Pasta
Ingredients:
1 Package of Chicken Tenders or Chicken Breast Diced
2 TBSP Sun Dried Tomatoes cut in oil
1 small jar of artichoke hearts marinated
1 small jar roasted red peppers diced
1 TBSP garlic
1 TBSP Olive Oil
1 box of whole grain pasta
1/2 cup low sodium chicken broth
Cook up your pasta according to box. In a saute pan heat up your oil, and garlic. Add your diced chicken and chicken broth. Cook till your chicken is no longer pink. Then add your tomatoes, artichokes, and roasted peppers. Let it simmer with your chicken so all the flavors blend. Drain your pasta and add it to the chicken. Let it simmer low for about 5 minutes, sprinkle with parmesan cheese and serve.
Tips:
This is a great easy to make dish. You can also do this with large pieces of chicken breast and layer it in a baking dish with all the goodies on top. Your side dish can be the pasta. I bring this to parties and people always ask me for the recipe. With this dish I added sliced mushrooms and it was great. If mushrooms are not your thing add a vegetable of your choice.

Tuesday, February 22, 2011

10 Reasons To Do Aerobics for your Health

So not all my info is food and healthy eating related...you can't live a healthy lifestyle in diet alone. We need to move our bodies. This is from the Mayo Clinic on 10 Reasons why you should be doing more cardio if you aren't doing so already. Aerobic activity can help you: 1)Keep excess pounds at bay combined with a healthy diet, aerobic exercise helps you lose weight — and keep it off. 2)Increase your stamina; Aerobic exercise may make you tired in the short term. But over the long term, you'll enjoy increased stamina and reduced fatigue. 3)Ward off viral illnesses Aerobic exercise activates your immune system. This leaves you less susceptible to minor viral illnesses, such as colds and flu. 4)Reduce your health risks; Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer. Weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis. 5)Manage chronic conditions; Aerobic exercise helps lower high blood pressure and control blood sugar. If you've had a heart attack, aerobic exercise helps prevent subsequent attacks. 6)Strengthen your heart; A stronger heart doesn't need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body. 7)Keep your arteries clear; Aerobic exercise boosts your high-density lipoprotein (HDL or "good") cholesterol and lowers your low-density lipoprotein (LDL or "bad") cholesterol. The potential result? Less buildup of plaques in your arteries. 8)Boost your mood; Aerobic exercise can ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation. 9)Stay active and independent as you age; Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Aerobic exercise also keeps your mind sharp. At least 30 minutes of aerobic exercise three days a week seems to reduce cognitive decline in older adults. 10)Live longer; Studies show that people who participate in regular aerobic exercise live longer than those who don't exercise regularly.

Monday, February 21, 2011

Fit Cuisine Menu 2/21-2/25

This week was a great one for me. I got the opportunity to work with a fun family and am looking forward to helping them eat cleaner and live a healthier life. I also was informed by another one of my dear clients that her cardiologist was impressed by her cholesterol numbers from a recent blood test. Since working with the doctor (low dose medication) and eating better she dropped her total cholesterol number and raised her good cholesterol (HDL) number. Which made me proud. So this weeks menu was fun and I tried to go back to some of my old school favorites growing up as a kid, and I learned that silkened tofu can really make a soup taste like cream soup without cream and extra calories.... So lets get started on the weeks recipes.

Soup: Non-Cream of Vegetable 
 1 TBSP Olive Oil
 1/2 cup shallots
 4 cups of Low Sodium Vegetable Broth
 1 Cup Water 2 (12 oz bags of frozen cauliflower thawed)
 1 Cup Chopped Red Pepper
 1 package of silkened tofu
 1 TBSP white wine vinegar
 Dash of black pepper
 Dash of Sea Salt
 Dash of Nutmeg

 In a soup pot saute you olive oil and shallots, till they are translucent. Place your vegetable broth and water into the pot till it simmers. Add your vegetables until then are tender. Using a blender or mixer of choice puree your soup either in groups or all together till it becomes pureed. Once blended add your tofu, and white wine. Pour back into your pot and add your remaining seasonings. Serve with Parmesan cheese and enjoy.

Tips: Make sure you have a large enough blender for this recipe; if not use a Cuisinart processor. This is a very clean style soup so you may feel it needs more salt; please try not to add to much there is enough in the broth. This will go great with a turkey sandwich or a large salad.


Elbow Pasta Bake with Vegetables 
Ingredients:
 1 lb of elbow pasta
 1lb of lean ground beef or grass fed beef (93% lean)
 1 Zucchini diced
 1 (28 oz) can of crushed tomatoes
 1 Squash diced
 1 TBSP minced garlic
 1 TBSP Olive Oil
 1 tsp basil
 1 tsp oregano
 dash of black pepper
 1/2 cups of low moisture mozzarella (optional)

Preheat oven to 400 degrees. In a pot heat up your oil and saute your garlic, and beef. Add your crushed tomatoes, and vegetables and let the entire thing cook till the vegetables are tender and the beef is just about done. The meat is going to continue to cook when you place it in the oven. Cook your pasta according to the box, drain and add it to your casserole or baking dish. Take your meat and vegetable pot and pour it on top of the pasta and mix though. Sprinkle the top with cheese mix one final time and place it in the oven for about 20-25 minutes. Remove for the oven let it cool and serve.

Tips: This dish is a healthier spin on baked ziti. With this dish you get smaller pasta, not in a heavy cheeses sauce, and you are adding vegetables which makes the dish filling and healthier.


Soyaki Chicken Breast with Broccoli and Rice Bake
Ingredients:
 1 package of chicken breast
 1 cup of a Low Sodium Terriyaki Marinade (whole foods had a great Brand)
 2 TBSP Sesame Seeds

Take your chicken breast and marinate it overnight in a bag with your sauce and seeds. Preheat the oven to 375. Place on a sprayed baking sheet and cook till done.

Broccoli and Rice Bake
Ingredients:
 1 Bag of Fresh Broccoli
 1/2 Cup of Brown Rice (instant or regular)
 1 Cup Tomato Basil Sauce Parmesan Cheese (optional)

Keep your oven heated. Steam your broccoli in a microwave safe bowl with a little water on the bottom for 2-3 minutes. Cook up rice, and once it is done combine it with your broccoli, and sauce. Place the entire mixture into a baking dish. Stir together and top with cheese. Bake in the oven for 15 minutes remove and serve.

Tips: This was a great side dish. You can use it with anything. It is my go to side for a complete meal. I love the way the broccoli, tomato, and rice work together. If you are not a fan of rice you can use a whole grain small pasta, or quinoa.

Spinach and Goat Cheese Turkey Burgers of a Flat Bread with Sweet Potato Fries Ingredients:
 1 Package of ground Turkey
 3 oz of Goat Cheese crumbles
 1 10 oz frozen spinach or 1 cup of fresh chopped
 dash sea salt
 dash of pepper

You can use your grill for this or Bake it. Whatever you wish. If you bake it do so at 400 degrees for 30 minutes. Take all your ingredients and mix together. Make your burgers and place on the grill or baking dish. Serve on top of a whole grain flat bread, top with tomato and fresh spinach. Serve with your favorite condiment. Mine would be Greek yogurt Sauce.

Sweet Potato Fries
Ingredients:
 3 small sweet potatoes slice into sticks
 Olive oil spray
 dash of sea salt and pepper

Preheat your oven to 400 degrees. Take your sweet potato and slice them into sticks. Place them on a baking dish and spray with olive oil, and add the salt and pepper. Toss together and cook. Tips: The sweet potato fries are soft and sweet so make sure to watch them. I love this side you really don't feel so guilty eating it, since you are getting a great source of nutrients. So if you are looking for a great and healthy side to compliment your burger give this a try.

 Honey Mustard Pork Tenderloin with Whole Wheat Couscous (Zucchini and Carrots added)
 Ingredients:
 1 Pork Tenderloin
 1 Jar of your favorite Honey Mustard (**marinate your pork overnight and tenderize it)

Preheat the oven to 400 degrees. Place your pork in a baking dish and cook till internal temp is about 165 or whatever the package says on your meat. Always check to make sure it is cooked to your liking.


Whole Wheat Couscous with Zucchini; Carrots, Tomato and Olive Oil Ingredients:
 1 Box of Whole Wheat Couscous
 1 Zucchini Chopped
 1 TBSP Olive Oil + 1 TBSP
 2 Vine Riped tomato Chopped
 1/3 cup diced carrots

Follow the cooking directions for your couscous. In a saute heat up your oil, and add your zucchini, carrots and tomato till tender. Add the mixture to your cooked couscous stir together, add another TBSP of olive oil and serve.

Monday, February 14, 2011

This weeks Fit Cuisine recipes are really good. We took some favorites and added a twist, we also used freshly made pasta that I infused with lemon and olive oil for the first time. When all was said and done I must say I was happy with the way everything came out...if you need some quick ideas for the week try one of the following out and let me know what you think. The Dessert for the week was portioned vanilla and chocolate cupcakes...made with applesauce/vegetable oil; egg whites and water. Frosted with Dark Chocolate Frosting and for a cute Valentine's Day touch I put colored jimmies on top. Cupcakes are great treats because all you need is one, and you feel completely satisfied. Soup: Tuscan Tortellini Stewp with Chicken Sausage Ingredients: 1 Package (Nature's Promise Italian Seasoned Sausage) removed from casing and chopped 1 Large Can of Plum Tomato (in Juice) 1 Zucchini (diced) 1/2 Eggplant (diced) 1 Squash (diced) 1 Cup Fresh chopped spinach 1 tsp Ms. Dash Italian Seasoning 1 Cup Fresh Tortellini 2 Cups Organic Low Sodium Chicken Broth 1 TBSP Garlic 2 TBSP Olive Oil In a soup pot saute olive oil, garlic and sausage together. Once your sausage starts to cook, which is quick because its chicken, add your can of plum tomatoes and break then apart. Let the whole thing come to a boil, for about 15-20 minutes. Add your sliced vegetables and chicken broth, along with your seasoning. Let the entire pot come to a boil again for about 10 minutes then lower the heat to a simmer for another 5. Make sure that your vegetable are cooked before you add the pasta. Let the past cook with the soup for about 5 minutes. Lower the heat and serve. I called this meal a Stewp because its thick and hearty like a stew but eats like a soup. It can be a complete meal with a side salad for lunch or dinner. It freezes well so you can make it in advance and reheat it. Stuffed Acorn Squash Ingredients: 3 Acorn Squash (or use however many you are serving) 1 package chopped Turkey Breast 1/2 tsp Minced Garlic 1/2 tsp Olive Oil 1/2 tsp Pesto 4 Vine Tomatoes (chopped) 1 cup Chopped Spinach 3 Tbsp cooked Quinoa 3-4 Tbsp Marinara Sauce Preheat the oven to 400 degrees. Take you acorn squash and slice them down the center, scooping out the seeds and taking the stringy flesh out. Place squash in the microwave for 3 minutes till slightly soft. Remove and let sit to the side to cool. Now take your saute pan and place your olive oil, garlic and ground turkey. Let the turkey cook till no longer pink. Put your pesto, spinach, quinoa, chopped tomatoes, and marinara to the mixture and stir together over medium heat. Let it blend together for about 5 minutes. Remove pan from heat and place your squash on a spray baking tray, scoop your mixture into the squash and place in the oven for about 20 to 25 minutes. Remove from the oven and serve. This was a total wing it recipe...I was trying to figure out what else I could stuff instead of peppers. I just love squash and thought why not Acorn. The first time I did this I only cut the tops off. This time I wanted to find an easy way to cook it and eat it, so I sliced it down the center. I also used ground turkey instead of sausage to lessen the salt. Really good so give it a shot. Place it with a side salad for extra greens. Bakes Zucchini Parmesan 6-8 Zucchini's sliced down the middle 1/2 package ground turkey 1 small container of Part Skim Ricotta cheese 2 Cups Low Moisture shredded Mozzarella 1/2 Jar of Marinara sauce 1 TBSP Garlic minced 2 TBSP Olive Oil Preheat oven to 400 degrees. Slice your zucchini down the center and set to the side. In a saute pan, brown up your olive oil, garlic and ground turkey till cooked through. In a bowl place your ricotta, and 4 Tbsp of marinara, mixing together. Spray a baking dish with nonstick spray, and coat the bottom with sauce. Start to layer your zucchini like you would lasagna, or eggplant. On top of the zucchini drop a few tsp of your ricotta, and your turkey along with the sauce and shredded cheese. You are going to repeat this pattern till you are all out of vegetables. Place it in the oven uncovered for 25-30 minutes and let it cool for about 5-10. Tips: This is not fried it is all baked. I served it with a whole grain roll, and a salad. Or you can serve it with brown rice, quinoa, whole grain pasta, whatever you like. Stuffed Chicken with Spinach, Roasted Red Pepper and Mozzarella Ingredients: 1 Package of Chicken Breasts 4-6 oz Balsamic Vinegar 1 tsp Ms. Dash (Tomato Basil Garlic Seasoning) Dash of Grated Parmesan Cheese 1 Small Bag Baby Spinach 1 Small Jar Roasted Red Pepper (rinsed) Fresh sliced Part Skim Mozzarella Cheese (Polly O) Preheat Oven to 400 degrees.Take your chicken breast and slice it butterfly style (not all the way through). Take your chicken and place it in a Ziploc bag. Using a mallet or a frying pan pound the chicken breast till it is thin. In a small bowl combine your vinegar, seasoning, and cheese, stir together. Take a basting brush coat your pounded butterflied chicken opened. Stack a few pieces of baby spinach, a small slice of roasted pepper, and your mozzarella to one side of your chicken. Fold the other half of the chicken and close (if you want you can seal it with a toothpick). Place your stuffed chickens on a PAM sprayed baking dish. If you have more dressing coat the rest of the pieces and bake. Total baking time is about 35 minutes. Lemon Infused Linguine Ingredients: 1 package fresh or boxed pasta 1 cup Lemon Juice 2/3 Cup Olive Oil fresh Basil Chopped 2 TBSP fresh Parmesan Cook your pasta according to package direction. Once it is cooked strain it and place into a bowl. Add the rest of the ingredients into the bowl and toss. That is all there is to it. The smell of the olive oil with the the lemon and cheese is amazing.

Friday, February 11, 2011

Fit Cuisine for 2/14-2/21

So this weeks menu is going to be GREAT! With Valentine's Day Monday I am surprising my clients with a healthy treat to enjoy with there sweetie. The recipe will be posted Sunday but here is what you can look forward to. Soup: Mom's Tuscan Tortellini Soup Entrees: Stuffed Chicken Breast with lemon infused linguine on the side Zucchini Parmesan with a whole wheat biscuit Stuffed Acorn Squash with Quinoa All of these dished are super healthy and can be made in advance if you need. Stay tuned for the recipe to try with your family.