Wednesday, June 29, 2011

Feta, Potato, Turkey Skillet

I can't wait for you to try this bowl full of goodness and health! Vitamin C, iron, protein, healthy carbs, fiber, comfort....need I say more.

Feta, Potato, and Turkey Skillet
from Clean Eating Magazine
olive oil spray
1 lb ground turkey breast (not ground turkey)
sea salt and fresh ground black pepper
1 lb potatoes (best to buy organic)
pinch dried thyme
3/4 C low sodium chicken broth (I love Watkins)
1 lb Swiss Chard or other leafy greens (I used organic Kale, you can find pre-cut in the HyVee Organic Produce section sometimes, wahooo for convenience!)
1 pint grape tomatoes
1 tsp chopped fresh rosemary
pinch red chili flakes
juice of 1/2 lemon, plus 4 wedges for serving
1/2 C crumbled feta cheese
Preheat oven to 425F. Coat a large (12inch) oven-proof skillet with cooking spray and heat on medium. Add turkey, season with salt and pepper and cook. Break up meat with a spoon, until no pink is visible, 5-6minutes. Transfer turkey to a bowl, returning skillet to heat. Add potatoes and thyme to hot skillet and season with salt and pepper. Transfer skillet to oven and cook until lightly browned and tender, about 20 minutes, stirring once. Carefully return skillet to stove top on medium-high heat (leave oven at same temperature). Add broth and bring to a simmer. Add leafy greens and stir until just wilted. Stir in tomatoes rosemary, chili flakes, lemon juice, and reserved turkey. Once broth is simmering, transfer back to oven. Cook until tomato skins burst, about 10 minutes. Stir halfway through. Divide mixture among 4 bowls and top evenly with feta. Serve with lemon wedge. Enjoy!

Nutrition (1 1/4C potato mix with 2 T feta): 271 calories, 4gfat, 24gcarbs, 35g protein

WOW...where did the time go...Sara B Consulting blog celebrated its 2nd Anniversary at the beginning of the month. THANK YOU TO ALL MY FOLLOWERS and TASTE TESTERS! You are making yourself and your family healthier one recipe at a time!

Until next time...

look good, feel good, do good

Monday, June 27, 2011

New Dirty Dozen/Clean 15 List

Apples top the list of the dirty dozen...did you know 98% of conventional apples tested had pesticides....I prefer apples and peanut butter, not apples and pesticides.
Celery comes in second testing positive for 57 different pesticides....yum, pesticides are my favorite seasoning....NOT!
Strawberries wouldn't look to beautiful and delicious if we could see the 13 different pesticides lingering on them....imagine each seed being a speak of chemicals...nasty.

See list here
Challenge: Do your best at feeding your body and your kids organic to limit the exposure to pesticides, growth hormones, antioxidants, and fertilizers made with synthetic ingredients. Start with one food item on the dirty dozen....say apples. Always choose to purchase organic, then move to spinach. Find the dirty dozen items that are on sale at your grocery store and purchase those. Yes, they may be slightly more costly but it's worth your health. Pay now or pay later as I always say.

Until next time...

look good, feel good, do good

Thursday, June 23, 2011

Strawberry-Kiwi Dessert Pizza

Father's Day weekend was kicked off with a date night as Cosi Cucina' of my favorite local Italian restaurants in Des Moines.

Sunday, Trey woke up bright and early to celebrate (oh wait, that's every morning)

Happy Father's Day Dad!

ok, I'm bored

seriously, how do you get out of this thing...

we then ventured down to Winterset to celebrate Father's Day with J's dad and family.

His mom made this yummy dessert that I had to share with ya'll. It has great curb appeal and would be fabulous for a summer picnic.

Strawberry-Kiwi Dessert Pizza

from my mother-in-law's kitchen, who clipped it from the DSM Register

For the crust:

3/4 C whole wheat pastry flour

1/2 C all purpose flours, plus some for dusting (you could probably use all whole wheat)

2 tsp baking powder

1/4 tsp salt

1/2 C low fat cottage cheese

1/3 C sugar
3 T canola oil

2 T skim milk

3/4 tsp almond extract (YUM)

For the topping:

1/3 seedless raspberry jam (maybe you can pick some up at the farmer's market!)

2 T orange juice (my favorite is Simply Orange)

3 T coconut flakes, divided

2 kiwi fruit, peeled and thinly sliced

3 large strawberries, thinly sliced


To prepare crust, in small bowl whisk together the flour and baking powder and salt. Set aside.

In food processor, puree the cottage cheese. Add sugar, oil, milk, and almond extract, then process until smooth. Add the dry ingredients and pulse 5 to 6 times, just until dough clumps together. Turn out onto a lightly floured surface and using floured hands press the dough into a ball. Knead 2 or 3 times, but do not overwork. Dust with flour, wrap in plastic and refrigerator for at least 30 minutes.

Meanwhile, prepare topping. In small bowel whip jam and orange juice together. Set aside. To bake and assemble the pizza, position rack in the middle of oven. Heat the oven to 400F. Coat 12 inch pizza pan or large baking sheet or pie pan with cooking spray. On a floured surface, roll the dough into a 12 inch circle about 1/4 inch thick. Roll the dough back over the rolling pin and transfer to the prepared pan. Spread the jam mixture over the dough, leaving a 3/4inch border around edge. Bake until crust in golden and crispy, about 15-20 minutes (my mother-in-law under baked it just a tad to have a softer crust...I recommend this!) Transfer to a wire rack and cool for 15 minutes. Place the cooled crust on a clean pizza pan or large serving plate. Sprinkle evenly with half the coconut. Arrange the fruit on top and sprinkle remaining coconut. Serve immediately or wrap with plastic wrap and refrigerate up to 3 hours before serving.

Nutrition per serving (serves 8): 207 calories, 6g fat, 35g carbs, 4g protein

Until next time...

look good, feel good, do good

Tuesday, June 21, 2011

Turtle Farm CSA Pickup #2

Another week means another pickup from Turtle Farms CSA! If you missed pickup #1, check it out here.
So what wonderful produce did my box hold for me this week....
Garlic Scapes

The garlic scape is the stem from which the seed head of the garlic bulb is formed. As the bulb begins to grow and mature, the garlic stalks lengthen. As it grows, the garlic scape begins to curve. The scape has a great deal of flavor, although the stalk never reaches the same level of pungency as the bulb. Young garlic scapes are very tender. As the plant continues to mature, the garlic scape gradually begins to straighten, creating more support for the bulb. At this juncture, the garlic scape is much tougher and less appealing.

Pac Choy aka Bok Choy

It has dark green leaves and white celery-like stalks that have a mild, slightly peppery flavor. Both the greens and the stalks are popular in salads and the stalks are often used in stir-fry recipes. When selecting, look for a firm compact head with fresh leaves.
A good source of vitamin C and anti-oxidants, pak choy also provides some iron, folate and dietary fiber

Buying & storing
Choose pak choy with bright leaves and crisp, pale stems. Store in a sealed plastic bag in the fridge for three days.
All parts of baby pak choy are edible. Wash, then slice as desired.
Cooking tips
Stir-fry with broccoli, chestnuts and soy sauce. Serve with steamed fish.
Stir through Asian noodle soups at the end of cooking.

A tasty vegetable that you can eat either raw or cooked.


It's loaded with antioxidants, it's a good source of fiber, and its high vitamin C content helps protect cells from free radicals that can damage the body and cause disease. Kohlrabi is also rich in essential minerals like calcium, magnesium, phosphorous and potassium.
A half-cup of kohlrabi offers 245 grams of potassium, 25 I.U. of vitamin A, 43.4 milligrams of vitamin C, 11.3 micrograms of folic acid, 16.8 mg of calcium and about 10 mg of choline. It's a low-fat vegetable with only 19 calories in a half-cup serving that provides a healthy 23 mg of omega-3 fatty acids and 1.5 grams of protein.
Kohlrabi tastes mildly like broccoli with just a hint of cabbage.
How to Prepare Kohlrabi
Kohlrabi stores well and can be refrigerated for up to a month. If using it raw in a salad, you can chop both the orb and the leaves and add to lettuce or other greens for a nutritious cold dish.
You can steam kohlrabi in a small amount of water, then lightly salt it to bring out its delicate flavor. Even the leaves can be steamed like spinach.
Diced or chopped kohlrabi makes a flavorful addition to any stir-fry. Lightly cooked, it will retain its crisp texture. Read more: Kohlrabi Nutrition Information
Strawberries: Northeaster and Jewel

Radish: Cherry Belle and Pink Beauty

Edible Pansies
Lettuce: New Red Fire and Deer Tongue
So what did I do with my garlic scapes and bok choy....made stir fry!

Be sure to check out Tallgrass Grocery and help start the Coop here in West Des Moines! A great way to purchase organic and local foods!

Until next time...

look good, feel good, do good

Friday, June 17, 2011

"A Weekend of Killer Meals"

While sitting on our porch last Sunday with full belly's and a glass of red wine in hand J looked at me and stated "this was a weekend of killer meals." I must concur, however, the meals would be better described as "liver meals"....ok, lame joke but in all seriousness they were packed in nutrients, antioxidants and all the healthy stuff that keeps your ticker ticking and your skin shining.
Sunday after church J and I joined Cosco as I heard they had a decent organic produce selection....I would have to say it was ok, but they did have some great choices and prices of produce. My favorite purchase was the delish wild-caught salmon we grilled Sunday night...more about that in a minute.
So with produce coming out our ears, we went home to whip up this beautiful fruit salad with mangos, blackberries, blueberries, bananas, and unsweetened coconut.

We paired it with homemade whole wheat waffles and omega 3 scrambled eggs.
For lunch we had leftover grilled chicken breast over a bed of spinach, other leafy greens, and radishes from my CSA group, Turtle Farms.

A dinner rocked my world...grilled salmon with steamed brocolli over brown rice.
To prepare the Salmon:
Marinate in fresh dill, green garlic slices (from CSA) or regular garlic, and fresh lemon juice for at least 30 minutes.
Grill in folded and sealed foil for about 10-15 minutes or until opaque on the inside, should fall apart when fork is stuck in it

Soooo good!
Hopefully, this weekend is filled with more "killer" meals.


Hanging out with my Dad and Trey

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

Wednesday, June 15, 2011

Nacho Casserole

this may not sound like a healthy recipe but with a few healthified options these nachos are packed with fiber rich beans, protein packed chicken breasts, antioxidant bursting tomatoes (salsa), calcium loaded cheese, and oh-so-good for you fats from avocado

Nacho Casserole


6 ounces baked tortilla chips (I uses less to healthify OR you can make your own)

2 C cooked shredded chicken

1 can black beans, drained and rinsed

1 C jarred salsa (my mom used 1/2 C salsa and 1 C spaghetti sauce)

1 C 2% shredded Mexican cheese

4 scallions, trimmed and thinly sliced (optional)

I added green bell peppers slices for more veggies!

avocado slices (optional, but add some great healthy fats!


Heat oven to 350F. Line bottom and sides of 13x9x2 baking dish with chips. Scatter chicken and beans over the chips. Spoon salsa over the beans and top with cheese and scallions. Bake at 350F for 15 minutes until heated through and cheese is melted. Serve!

Nutrition per serving (serves 6): 282 calories, 6g fat, 19g protein, 37g carbs

Until next time...

look good, feel good, do good

Monday, June 13, 2011

Kid Nutrition Tips and Tricks

Enjoy this educational video about nutrition for your kids:
Kid Nutrition Tips and Tricks

Ways to win the healthy-food battle:
Imprint healthy tastes- "if you only expose your baby to healthy, whole foods from the beginning, taste buds will develop to enjoy and crave those foods.: says Robert Sears, MD. Limit processed foods such as baby crackers.
Try, try again- Offer a wide variety of veggies and fruits and introduce one at least 16 times, Alan Greene, MD author of Feeding Baby Green.
Follow the one-bite rule- When kids know they only need to trey (not finish) new foods, peace reigns at the dinner table.
Presentation is everything- Grate, peel, chop your veggies and fruit. Add sesame oil, curry spice, cinnamon, a scoop of nut butter. Try making faces and shapes. Anything to add some interest in the food.
Dip it- Veggies are more fun when dunked...NOT in high saturated fat dressings like Ranch but a protein-rich, low-fat Greek yogurt....try my Green Goddess Dip.
Give you child the chef's hat- LOVE THIS ONE! Empowerment equals enthusiasm. Plus learning to prepare healthy food is an invaluable lifelong skill,, says Diana Kalnins, RD coauthor of Better Food for Kids.

Update: this podcast about breastfeeding was brought to my attention the other day!
They're not for you, they're for my baby!

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

Friday, June 10, 2011

Strawberry Lime Cream Pie

Strawberry Lime Cream Pie
from Clean Eating Magazine


1 1/2 lb fresh strawberries, hulled and quartered (reserve 1 or 2 for garnish)

1/4 C sugar, honey, or stevia

1 12 oz pkg extra firm silken tofu (about 2 cups cubed)....yes tofu!

1 C low fat cottage cheese

zest 1 lime

1 baked extra-easy whole wheat pie crust (see below)


In a medium sauce pot on medium heat, combine strawberries and sugar. Simmer for 30 minutes, stirring often, until strawberries break down, release their juices and become thick and jam-like. Scrape strawberries into a large glass bowl and cool to room temp, about 20 minutes. Scrape strawberries into the jar of a blender with tofu, cottage cheese and lime zest. Blend until very smooth, stopping to scrape down sides of blender. Pour puree into baked pie crust. Cover with plastic wrap and refrigerate for at least 4 hours, or overnight. Garnish with reserved strawberries. Slice and serve!

I used the left over strawberry mix in my plain Greek yogurt throughout the week...YUM!

Extra-Easy Whole Wheat Pie Crust


1 1/2 C whole wheat pastry flour, plus some for work surface

1 tsp sugar or stevia

1/4 tsp sea salt
1/2 tsp baking powder

1/3 C low fat milk

1 egg yolk

1 T oil (safflower, grape, canola)

1 T apple cider vinegar


Preheat over to 350F. In bowl of food processor, combine flour, sugar, salt and baking powder. Pulse together until mixed. In a spouted measuring cup, whisk together milk, egg yolk, oil, and vinegar. With processor running, slowly pour mixture through chute into dry ingredients. The mix should be partially crumbly but sticks together when squeezed. Dump dough out onto well-floured surface. Squeeze into a singular mound and pat it down to a disc and 1/2inch thick. Using rolling pin, roll dough out until 12 inches in diameter. Set rolling pin at bottom edge and gently roll dough onto pin so that dough drapes over pin. Transfer dough to pie dish. Gently press dough into the edges of dosh and up the sides. Fold excess dough under and pinch, creating a roughly 1/2 in rim. Using your fingers, or with a fork, crimp entire rim. Poke dough all over with a fork to create stem. (my edge wasn't pretty, but that's ok because it didn't change the flavor :) Bake in oven for 20 minutes until edges and center are just golden. Remove from oven and let cool.
Variations: you can sub 1/4 the flour with 1/4 C unsalted nuts of your choice, finely chopped or ground. Almond flour, pistachios....

Nutrients per serving (1/8): 207 calories, 5g fat, 12g sugar, 30g carbs, 10g protein (wahoo cottage cheese and tofu!)

Until next time...

look good, feel good, do good

Wednesday, June 8, 2011

BBQ Pork Tenderloin

Trey (3 1/2 months) is my little helper

Here is an easy and nutritious meal for you this Wednesday evening....

Store bought and marinaded pork tenderloin (see health info below) grilled according to packaged directions....yes, convenience rules sometimes.
Grilled sweet potato rings" simply slice thin, spray with olive oil, sprinkle some sea salt, and set on grill till tender. I use a grill cooking pan with hole.
Drizzle lemon infused olive oil (can buy at HyVee) over cleaned asparagus and set on grill in pan or saute on stove top over medium heat. Lemon olive oil is a great salad dressing as well!

Pork Tenderloin

One of the leanest cuts of pork.

According to, a 3-oz. serving of pork tenderloin contains 14.99 g of protein.
Pork tenderloin is a good source of B vitamins.
Pork tenderloin contains phosphorus, magnesium, iron and zinc.

Pork tenderloin is a very lean meat choice. According to The Other White Meat, USDA studies show that pork is leaner than skinless chicken breast per serving. A 3-oz. serving of pork has 2.98 g of fat, while chicken breast has 3.03 g of fat. This allows pork tenderloin to add variety and nutrition to a diet without adding fat.

Dish up this healthy meal for your family tonight!

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

Monday, June 6, 2011

ohhh jeezzz....caffeine pants, seriously

Kick your Monday off with a good laugh: Caffeine pants
Hopefully, you didn't already run out to get your caffeine pants and are wearing them as you watch :)

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

Friday, June 3, 2011

So what did I make with all of my leafy greens...?

A big ol' salad of course! With all the goodness of being local and organic from Turtle Farms CSA.

J and I both loved the diversity of flavors from the different kinds of greens...some were peppery while others were sweet. It was nice to change it up from the basic spinach or romaine salad.

In fact, the sloppy Joe meat was local as well from Wallace Farms (yummy grass fed products).

How does Wallace Farms work? View this fun video:
(their jerky rocks!)


Until next time...

look good, feel good, do good

Thursday, June 2, 2011

Turtle Farm CSA Pickup #1

Tuesday I received my first CSA pickup from Turtle Farms. For those who do not know what a Community Supported Agriculture groups (CSA) or Turtle Farms is...check out a previous post of mine here to learn more.

I choose to join a CSA to not only receive local and organic produce but to also expand my knowledge on different varieties of fruits and veggies. So as I learn so will you....

Trey likes to support locally grown foods!

In my box this week:
Cherry Belle and Pink Beauty Radishes
Asparagus "jersey giant" and "purple passion"
Purple asparagus is a similar in appearance and flavor to both white and green varieties as its original cultivar came from green asparagus. Its preferred sweetness is due to its twenty percent higher sugar content than other asparagus varieties.
Purple asparagus has high sugar and low fibre levels, unlike its green and white counterparts.
Purple asparagus will dull in color when cooked; coloring is only on the skin and will be removed when peeled. Chop purple, white and green asparagus, blanch and toss together with lemon and olive, then serve cold as a salad. Slowly braise asparagus in butter until browned and serve as a side dish. Grill spears of purple asparagus and serve with a dill sauce for an appetizer. Peel the bottom end of asparagus spears, blanch, then toss with a lemon-chive vinaigrette. Roast whole purple asparagus spears with roma tomatoes, then serve warm as a side. Purple asparagus will keep refrigerated for a week.
Green Garlic

Green garlic are young, short-season garlic plants that is harvested before it begins to form mature bulbs or cloves. Green garlic has clean, piquant garlic flavor and meaty, firm texture.
Unlike green onions, green garlic have flat green stems not round.
Nutritional Value
All varieties of garlic possess antibiotic properties to some forms of bacteria, viruses and intestinal parasites. Plants in the garlic family lower blood pressure and cholesterol, and may also be used a diuretic, an anti-inflammatory agent, an expectorant or a decongestant.
Green garlic is entirely edible, though the tops are often trimmed if too fiberous or woody. Pair green garlic with similar fresh, spring vegetables such as asparagus, morels, green herbs, peas, leeks and fiddlehead ferns. Braise or saute whole as a vegetable or use in pestos and sauces. Baby green garlic pairs well with seafood, pasta, eggs, lamb and potatoes.
Turnips "hakurei"

Cooking Tips
The Hakurei turnip is a Japanese turnip that is truly best eaten raw. Its delicate flavor and crisp texture are perfect as is, and cooking tends to make it soggy. Just slice it, thick or thin as you prefer, and add it to salads, appetizer platters, or serve it on its own as a snack or side dish. You will not believe how delicious they are. The Hakurei turnips are also great for pickling, so long after CSA season is over you can continue to enjoy the fresh crisp of turnips. Also, never forget that all turnip greens are edible. They can be sautéed with some olive oil and onion for just a few minutes, being careful not to overcook them, and they will have a pleasant and slightly spicy flavor.
Storage Tips
With green tops removed, Hakurei turnips will keep in the crisper drawer of your refrigerator for over a week.
Turnip roots are high in vitamin C, potassium, and calcium. The greens are high in vitamins A, C, and B vitamins, plus potassium, magnesium, and calcium.

Roquette is a leafy vegetable with a peppery, spicy taste. It is most commonly used for salad greens, or cooked like spinach. It is also used it in soups, pastas and pestos.

Wrinkled Crinkled Cress:

Wrinkled Crinkle Cress is an annual with curly ruffled leaves. It is treasured for its sweet, spicy, tangy and peppery flavor that adds to any salad. Widely used in the baby lettuce trade for its unique flavor. High in vitamin C.

Edible Pansies:
Velvety-textured and offering a slightly sweet flavor similar to wintergreen, the pansy offers a fantastic array of vibrant colors. Having a broad color spectrum for an annual, pansies display their loveliness in yellow, white, red, orange, black, purple, pink, lavender, mahogany, blue, apricot and bronze. The flowers may be just a single color or have two or three colors.


Producing curly, narrow, fringed leaves frisee is a light green to lime-green color in color. The lacy leaves offer a mildly bitter flavor. The tender, white centers of this green are even less bitter in taste.
Nutritional Value
Dark leafy greens provide vitamins, minerals and dietary fiber.
Frisee is most often used in salads but may also be wilted or sauteed to mellow its bitterness. Toss chopped frisee with orange segments and pomegranate seeds, or radicchio and pears for a winter salad. Top frisee with lardons, vinaigrette and a poached egg. Saute frisee until wilted and combine with chopped walnuts and goat cheese. Frisee will keep, refrigerated, for one to two weeks.

Deer Tongue Lettuce:
Deer Tongue lettuce is a heirloom variety producing triangular, pointed leaves with thick midribs and a buttery texture. Forming loose, tender rosettes during its young stage, this variety has a mild, even bland flavor. Deer Tongue lettuce can be green or red.
Nutritional Value
Lettuce is good source of Riboflavin, Vitamin B6, Calcium, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Folate, Iron, Potassium and Manganese.
Baby Deer Tongue lettuce is used more for its appearance than its mild flavor--for salads, sandwiches, appetizers, garnish, and as a bed for presentations.
info found:


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