Wednesday, November 24, 2010

Sloppy Joes

As I took in 86 degree weather, palm trees, and sun just two days ago in Riviara Maya I had a brief moment that I was excited to come home and get in the Christmas spirit. Now, I look out my office window to 19 degrees and big puffy snowflakes. hmmm, not so sure this is what I had in mind.

Either way, I am home and back to healthified recipes....
I will be sure to share photos of the babymoon soon, J and I splurged and had a professional photoshoot on the beach with a fabulous photographer who captured beautiful photos of the baby bump in paradise :)

Sloppy Joes
looking for a quick, delicious, and sloppy meal tonight!?

This is as easy as it gets....
1 lb lean ground beef - prefer grassfed, if you double try 1 lb ground turkey breast
half onion
half green bell pepper
garlic powder
Worcheshire sauce
small amount of honey
saute till flavors are mixed
no measurements, just cook to taste :)
Enjoy on a sandwich thin, sprouted grain bun, or whole wheat piece of bread.

Until next time...
look good, feel good, do good

Monday, November 22, 2010

Crossfit Des Moines Chili Cook Off

Crossfit Des Moines held a chili cook-off at fellow crossfitters Susan's beautiful home Saturday.
The competition and the chili was hot hot hot!
Chili galore...white, red, vegetarian, bison, beef.....
here are a few of the wonderful recipes
Blue Ribbon Chili
by Kelly Heffron
1 lb. lean ground beef
1 lb. sausage
¾ C. chopped onion
½ C. chopped green bell peppers
1 large garlic clove, pressed
2 – 14 ½ ounce cans stewed tomatoes
1 – 15 ½ ounce cans tomato sauce
1 tablespoons chili powder
1 teaspoons ground cumin
1 tablespoons dried parsley
2 teaspoons salt
1 teaspoons pepper
1 – 15 ounce can chili beans, undrained
Brown hamburger. Add onions, green peppers, and garlic; continue cooking until the meat is well-browned. Remove skillet from heat. When the skillet cools, slightly, add the stewed tomatoes and tomato sauce; stir until the skillet is deglazed. Add the chili powder, cumin, parsley, salt, and pepper; stir to combine. Cover and simmer the mixture slowly for 1 hour. Add the chili beans; simmer, uncovered, an additional ½ hour.

From: Sherry Ellingson
8 skinless, boneless chicken, halved and cut into 1 inch pieces. (I pre-cooked in chicken in crock pot and then shred it)
1 red pepper, chopped
1 yellow onion, chopped
4 garlic cloves, minced
3 Tbsp olive oil
4 Tbsp chili powder
2 tsp salt
1 tsp ground cumin
1 tsp ground coriander
1 (15oz.) can black beans, rinsed and drained
1 (15 oz.) can white kidney beans, rinsed and drained
1 (28 oz.) can tomatoes, crushed
1 can beer
1 (10 oz.) bag of shredded cheddar cheese
Saute chicken, red pepper, onion, and garlic in oil in a soup pot about 5 minutes or until chicken is just cooked. Add chili powder, salt, cumin, and coriander; cook 3 minutes. Stir in beans, tomatoes with juice and beer. Bring to a boil. Simmer 45 minutes, uncovered, stirring frequently. Reduce heat to lowest setting. Stir in cheese. Serve when cheese is thoroughly melted. Serves 10 - 12.

all the fixins to make a mean chili dish
Katie Claeys Chili was quite the contender
from the kitchen of her dad, Roger Fiscus
2 lbs burger
2 cans of kidney beans (I usually do one light and one dark; low sodium)
1 qt. of tomatoes (my parents always froze tomatoes growing up, so that's what he uses. I usually buy two cans of no-salt added diced tomatoes)
1/2 green pepper
1/2 red pepper
1 c. ketchup
1 c. water
2 T. cumin
1/2 c. celery
2 T. lemon juice
1 T. brown sugar
1 T. Worcestershire
1 t. Accent
1/2 t. vinegar
1/2 t. dry mustard
2 T. chili powder
crushed red pepper (I'm pretty liberal with this and the chili powder)
Brown burger with diced up onion, red pepper, green pepper, and celery. Drain fat/juices. Add everything but beans. Let simmer; stir often. Add beans last hour. I've done it on the stove top and in a crock pot- both are fine. It freezes well!
White Chickin Chili
although I made this recipe, props go to my pal Robin
1 pound Northern beans (canned - rinse until foam is gone)
1 large onion chopped
1 teaspoon garlic, finely chopped
1 Tablespoon dried oregano
1 Tablespoon chopped jalapeno pepper
dash cayenne pepper
2 teaspoons ground cumin
pinch ground cloves
5 cups of chicken broth
1 can Rotel tomatoes
1/2 cup lime juice
3 cups cooked chicken, diced (I use HyVee Rotisserie chicken - usually makes 4 cups - but go ahead and add it all)
1/2 cup chopped fresh cilantro
1/3 cup Parmesan cheese
salt and pepper to taste
Briefly saute onions and garlic on stove until fragrant and onions are translucent. Add to beans along with oregano, jalapeno pepper, cayenne, cumin, cloves and chicken broth. Add 3 cups of water. Bring to a boil. Reduce heat and simmer 30 minutes. Add Rotel, lime juice and chicken. Cook 30 minutes, simmering. (Add more water if soup is too thick) Sprinkle with Parmesan cheese and fresh cilantro to serve.
of course there were yummy desserts to share
picture from Paula Dean's site...thanks Paula!
Beverly enlightened our taste buds with this Paula Dean recipe:
enjoy this dessert while keeping in mind, "all things in moderation" :)
these almonds were so incredibly good....great way to add a little spice to your life
Black Peppered-Sugared Almonds
By Jill Oxberger
1 lb raw almonds
1/4 c packed brown sugar
2 tsp minced garlic
2 tsp course ground black pepper
1 tsp sea salt
1 egg white
1 tsp water
Mix sugar and spices in a bowl large enough to hold the almonds and mixture. Whisk the egg white in a separate bowl large enough for the almonds too, then add the water to the whipped egg white then whip again until it's frothy. Coat the almonds in the egg white mixture then drain the excess if necessary. Dump the almonds into the sugar/spices mixture and stir them to coat evenly.
Line a large baking sheet or jelly roll pan with foil, then spray the foil with a non stick Pam type coating. Spread the almonds on the pan in a single layer. Bake at 250 degrees for an hour and you can stir them during that time, but I usually don't. Once out of the oven scrap them off the foil a bit to keep from sticking and let them cool.

Good times with good people!
Thanks for sharing your recipes everyone!
Have a Happy & Healthy Thanksgiving!
Until next time...
look good, feel good, do good

Baked Deep-Dish Butternut Squash

Turkey, stuffing, pumpkin pie...oh my!
For those who have no idea what they will be bringing to the Thanksgiving feast....I am here to solve that mystery with this delicious recipe.....
Baked Deep-Dish Butternut Squash
with pears
from Eat Clean Cookbook
I always like to volunteering to serve a dish that I know can be made healthy but far to often is smothered in sugar or butter.
You all know what I am talking about here......marshmallows a top otherwise healthy golden brown sweet potatoes.

8 c butternut squash cubes (about 2 squashes)
3 stalks celery, trimmed and cut into chunks
2 yellow onions, peeled and coarsely chopped (I only used 1 for J)
4 T olive oil, divided
1 tsp dried thyme
1 apple, peeled, cored, and cut into chunks
2 firm pears, peeled, cored and cut into chunks
3 egg whites + 1 whole egg, well beaten
3 T whole grain flour
2 T sweetener (I used evaporated cane sugar, you can opt for brown sugar, honey, agave nectar)
1 tsp baking powder
1/2 tsp cinnamon
1/4 tsp ground nutmeg
1/2 tsp sea salt
pinch of freshly ground black pepper
2-3 Ts apple butter (I used my mom's homemade thick apple sauce)
1/4 c ground pecans
2 c whole grain bread crumbs

Preheat oven to 375F. Spray large casserole dish with olive oil cooking spray. Prepare a large roasting dish (maybe two) by lining with parchment paper (optional) otherwise spray.
In large mixing bowl combine squash, celery and onion. Add three tablespoons of the olive oil along with the thyme and toss to mix.
Distribute this mixture evenly between the roasting pans. Bake in a hot oven for 30 minutes. Remove from oven and give the vegetables a flip so they brown on both sides. Add chopped apple and pear and return to oven to bake for another 12 minutes. Remove from oven and let cool.
Place the cooled, roasted squash and fruit mixture in food processor. Process until smooth, may need to do in batches.
Transfer puree to a large mixing bowl and add eggs. Mix well. Set aside.
In small mixing bowl, combine flour, sugar, baking powder, cinnamon, nutmeg, salt and black pepper. Add to squash/apple/egg mixture. Combine well. Pour into a prepared casserole dish. Set aside.
In another small bowl combine apple butter, pecans, and breadcrumbs. Mix well until mixture resembles coarse meal. Sprinkle in an even layer over casserole.
I drizzled some of my brother's harvested honey over top for an extra treat for your tastebuds. Bake in hot oven for 30 minutes. Keep an eye on dish during last few minutes of baking so as not to over brown. Serve hot and enjoy hearing all the mmmmm's!

Let me know what your family and friend think....I would love to hear!
Have a Happy Thanksgiving!

Sara B News: Lose 10lbs by Christmas! 24 Day Challenge informational meeting tonight at 7pm in Waukee . Contact me for details!

Until next time...
look good, feel good, do good

Friday, November 19, 2010

Feta-Hazelnut Ravioli

For a quick, easy, semi homemade dinner I tried out a couple new products....
Feta-Hazelnut Ravioli
purchased at New Pioneer Coop in Iowa City (I believe Trader Joe's carries as well)

and Dave's Gourmet Butternut Squash Pasta Sauce
purchased at World Market.
Although, the sauce is a little on the pricey side (think it was 4.99), it was worth every penny.....SO GOOD!!!!
There are few other kinds like heirloom tomato
to help balance out the meal, as an appetizer, we had steamed edamame for some protein,

a little sea salt goes a long ways

Until next time...
look good, feel good, do good

Wednesday, November 17, 2010

Black Bean Patties

Black Bean Patties

a good recipe for meatless Mondays

2 c black beans, canned or cooked, rinsed and drained
1 small onion, peeled and coarsely chopped
2 cloves fresh garlic
1 carrot, chopped fine or grated
1/2 c oats
1/4 c nut butter (almond, peanut)
1/4 c raw sunflower seeds
3 T flaxseeds
dash Worcestershire sauce
2 T olive oil
2 egg whites
pinch red pepper flakes
1/2 chopped celery leaves (I did not add since I didn't have any on hand, instead I added a dash of celery salt)
1 tsp paprika
1tsp curry powder
1 tsp sea salt
1 T fresh thyme or 1/2 T dried
Preheat oven to 375F. Line a large cookie sheet with parchment paper or grease. Place all ingredients in large food processor. Process mixture until it become uniform. You may have to do in bathces if you have a small food processor.
I added about 1/4c more oats as I though it was a bit runny, however it will probably seem a little runny, this is ok.
You should be able to scoop about 1/4 c patties onto cookie sheet without them runny too much.
Bake for about 20 minutes. Serve on whole wheat buns or bunless with all you burger fixins.

Sara B News: Look Better Naked Challenge meeting, 7pm at Crossfit Epic (Iowa City) tonight. Contact me for details! Learn about the 24 Day Challenge and how you can lose weight, have more energy and feel more positive about your health.

Until next time...
look good, feel good, do good

Monday, November 15, 2010

Notre Dame

Coach Mike, Coach, Kelli, and I received our crossfit endurance certifications this weekend!
Check out or Crossfit Endruance for more info (the pic is from HyVee tri!). Excited share what I learned with my track girls, endurance junkie friends, and DSM crossfitters.

Notre Dame
For Mike and Kelli's 1st Anniversary, Kelli surprised Mike (longtime Notre Dame fan) with tickets to the game on October 30th.....(for those who didn't know, paper is the 1st anniversary gift).

J and I tagged along for the ride as we had never been to South Bend and were looking forward to a football weekend there.
Mike (brother-in-law) and Kelli (sister)
the night before we left we watched Rudy which made seeing famous sights like "Touchdown Jesus" even more memorable

Very cool cancer memorial. Each colored ribbon is for a different type of cancer.
I failed to take any dining pictures except for this funny experience at a local pub....
we managed to break our table and chair while there. It wasn't our fault though and got a free round of drinks!
Our table literally collapse from under us....
you'll see on the picture that the table top should be about 2 feet off the barrel...ha

the campus is absolutely beautiful with the stadium smack dab in the middle

that's real gold up there...kinda like their football helmets

the Grotto, lit up with prayer requests

look at this campus!!!

we watched the players and coaches head into church service

Go Irish!

Good times with good people!
Sorry this wasn't a very (well really not at all) food related post, but had to share.
Until next time...
look good, feel good, do good

Friday, November 12, 2010

Kale Chips

First, a little bit about the benefits of the super veggie
Kale can provide you with some special cholesterol-lowering benefits.
Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Kale is now recognized as providing comprehensive support for the body's detoxification system.
Detox!?!? Did someone say detox!?!?
Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kale's flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress. -from

In other words, with it's high antioxidant amounts, calcium, fiber, iron, magnesium, potassium....and the list goes's no wonder this is a SUPER VEGGIE!

My friend Kerri at Fresh Cafe & Market in Clive, Iowa shared this fabulous recipe for kale chips with me. Hope you enjoy eating this super veggie as much as I do!
Kale Chips
Kerri cooks by taste and does it well, so no measurements, sorry.
De-stem the kale buy running a sharp knife along the stem separating the leaf from stem.
Rinse and dry it (salad spinner) then put it in a bag (a bowl would work too) and drizzle a little olive oil on it, a sprinkle of sea salt and a squirt of fresh lemon juice. Then massage it into the leaves. (taste it and make sure it tastes good, not too salty and not too much oil) put sunflower seeds in a coffee grinder or small food processor and toss that with nutritional yeast (optional), about equal parts - more seeds than yeast. Another optinal seasoning is garlic...but we know how J feels about garlic.
Sprinkle over the top of the "marinated" kale and then dehydrate for about 3-5hours or until crunchy like a chip. Use temperature recommend for veggies on your dehydrator.
I paired mine with black bean patties....that recipe is to come.

Until next time...
look good, feel good, do good

Wednesday, November 10, 2010

Rachel's Baby Shower

Sunday my sister, a few pals, and I hosted a baby shower for our girlfriend Rachel!
We are all anxiously awaiting meeting her baby girl Christmas Eve.

we had a great spread of yummy food and lots of pink decor

I wanted to try my hand at making and decorating cupcakes. With a little help from my mom, they turned out beautiful.
Lemon Cream Cupcakes
1 cup butter or margarine, softened
2 cups sugar - I used about 1/4 cup less
3 eggs
2 teaspoons grated lemon peel
1 teaspoon vanilla extract
3 1/2 cups all-purpose flour - I used 1 cup white whole wheat flour
1 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
2 cups sour cream - I used lite sour cream, I am guessing you could use plain yogurt too
3 tablespoons butter or margarine, softened
2 1/4 cups confectioners' sugar
2 tablespoons lemon juice - I would omit and just use vanilla and a little almond flavoring for a richer and less lemony flavor
3/4 teaspoon vanilla extract
1/4 teaspoon grated lemon peel - I did not have any left so omitted
1 tablespoon milk
the frosting was a bit runny so my mom came to the rescue and added about a 1/4 c lite sour cream and a bit more powdered sugar
In a mixing bowl, cream butter and sugar. Beat in eggs, one at a time. Add lemon peel and vanilla; mix well. Combine dry ingredients; add to creamed mixture alternately with sour cream (batter will be thick). Fill greased or paper-lined muffin cups with 1/4 cup of batter. Bake at 350 degrees F for 25-30 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes; remove to wire racks to cool completely. For frosting, cream butter and sugar in a small mixing bowl. Add lemon juice, vanilla, lemon peel and milk; beat until smooth. Frost cupcakes.
I also made a new Pumpkin Bread recipe that turned out delicious.
Whole Wheat Pumpkin Bread
you will see my ingredient changes on the side
3 1/2 cups all-purpose flour - I used whole wheat flour
2 teaspoons baking soda
2 teaspoons salt
1 teaspoon baking powder
1 teaspoon ground nutmeg
1 teaspoon ground allspice - I omitted and used a little more of the other spices
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
3 cups white sugar - can use about half to 1/3 of this amount
1 cup canola oil - used half unsweetened applesauce
4 eggs, beaten
2 cups solid pack pumpkin puree (1 can)
2/3 cup water
Preheat oven to 350 degrees F. Grease two loaf pans.
In a medium mixing bowl, combine flour, baking soda, salt, baking powder, nutmeg, allspice, cinnamon and cloves.
In a large bowl with an electric mixer, blend sugar, oil and eggs. Stir in pumpkin. Slowly blend the flour mixture into pumpkin mixture. While blending the mixture add water incrementally. Pour the batter into two prepared loaf pans.
Bake in a preheated 350 degrees F (175 degrees C) oven for 90 minutes. Let cool for 10 minutes before removing from the pans.

Erica Lea (Rachel's sister-in-law) provided these other scrumptious dishes
Cinnamon Baked French Toast
on the side are options for those who would like to "healthify" it
1 loaf Crusty Sourdough Or French Bread - opt for a whole wheat version
8 whole Eggs
2 cups Whole Milk - opt for 1% or skim
½ cups Whipping (heavy) Cream - try lite cream, fat free half and half, buttermilk or mixing 1/2 T flour with 1/2 C milk
¾ cups Sugar
2 Tablespoons Vanilla Extract
½ cups All-purpose Flour - whole wheat flour or white whole wheat flour
½ cups Firmly Packed Brown Sugar - loosely packed
1 teaspoon Cinnamon
¼ teaspoons Salt
1 stick Cold Butter, Cut Into Pieces - could try to use slightly less, although does make a perfect topping
Grease 9 x 13-inch baking pan with butter. Tear bread into chunks (or cut into cubes) and
evenly distribute in the pan.
Mix together eggs, milk, cream, sugar, and vanilla. Pour evenly over bread. Cover tightly and store in the fridge several hours or overnight.
In a separate bowl, mix flour, brown sugar, cinnamon, and salt. Add nutmeg if desired. Add butter pieces and but into the dry mixture until mixture resembles fine pebbles. Store in a Ziploc in the fridge.
When you’re ready to bake the casserole, preheat oven to 350 degrees. Remove casserole from oven and sprinkle crumb mixture over the top. (If you’re using fruit, sprinkle on before the crumb mixture.) Bake for 45 minutes for a softer, more bread pudding texture. Bake 1 hour or more for a firmer, less liquid texture.

Muffin Melts
crunchy and creamy in one bite

on the side are option for those who would like to "healthify" it
12 whole Hard-boiled Eggs, Peeled And Chopped
2 cups Grated Cheddar Cheese - opt for 2%
1 cup (Real) Mayonnaise - opt for lite or half plain yogurt
12 slices Bacon, Fried And Crumbled - try turkey bacon
1 Tablespoon (heaping) Dijon Mustard
½ teaspoons Garlic Powder
3 dashes Worcestershire Sauce
6 whole English Muffins Split - use whole wheat English Muffins
Combine eggs with all other ingredients. Fold together gently. Cover and store in the fridge overnight.
Spread on English muffin halves, then broil for 3 to 5 minutes or until hot and bubbly. (Don’t set them too close to the heating element. So good!

and of course....the lady of the hour....

showing off the belly bumps....
Rachel at 33 weeks
Me at 25 weeks

Until next time...
look good, feel good, do good