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
Ingredients:
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
Instructions:
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

www.sarabconsulting.com

Homemade Breakfast Sausage

Homemade Breakfast Sausage

recipe adapted from Momentum Magazine - Kate Brown

Ingredients:

1 lb ground turkey breasts

3/4 C shredded apple (organic)

1/2 C silvered almonds

1/2 tsp dried sage, crushed

1/2 tsp ground pepper

1/2 tsp sea salt
1/2 tsp paprika

dash ground nutmeg

Instructions:

In large bowl, combine turkey, apple, almonds, sage, pepper, salt, paprika, and nutmeg. Mix well and shape into six 1/2 inch thick patties. Arrange patties on a greased broiler rack and broil 4 to 5 inches from heat about 10 minutes or until thermometer reads 165F, turning once. OR you can cook sausage over medium heat in a skillet for 8 to 10 minutes until no pink remains.

Serve with a side of in-season asparagus (drizzled with lemon olive oil) and sweet potato fries.

Have a fun and safe Memorial Day weekend! Take a moment to remember those who have served and died for us.

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Turkey Egg Dish

Turkey Egg Dish
This is my go-to recipe when I have company and want a no-hassle, yet impressive breakfast dish.

Ingredients:
4-5 whole wheat bread slices, cubed
1 bag of 2% cheddar cheese
1 lb ground turkey breast
1 T Penzeys Spice's Breakfast Sausage seasoning
1 bell pepper, chopped
mushrooms
spinach
broccoli
(variety of veggies is optional, remember..the more veggies the more liquid in the dish so this is the only time I will say don't over do it)
12 omega 3 eggs
4 C skim milk together
2 tsp dry mustard
Instructions:
Season turkey breast with breakfast sausage seasoning and brown in pan.
While turkey is cooking, layer whole wheat bread cubes in greased 9X13 baking dish. Layer cheese over bread and chopped veggies over cheese. Add cooked turkey to dish, spread evenly
over top. Whisk together eggs and milk, add 2 tsp dry mustard. Pour into baking dish.
Place foil over top and let sit overnight. Bake at 350F for about 1 hour. Let stand for a few minutes before serving.

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Fall Snacks - Dehydrated Apples & Turkey Jerky

As you may figure, I am a little particular about the "snacks" that are present in J and I's home. Because we choose to not buy a lot of packaged and processed goods which tend to be the common "snack" foods, you may be thinking...well what in the world do you grab on-the-go or in between meals? Easy...here are two of my favorite dehydrated "clean" snacks.

Dehydrated Cinnamon Apples
You wont find blood-sugar-raising high fructose corn syrup or artery-clogging partially hydrogenated oils in these wholesome treats.

This apple peeler/slicer was a wonderful invention to help your life simpler. You can purchase at Bed, Bath & Beyond.

Once peeled and spiral sliced, slice apples in halve . Soak in water with 1 Tablespoon lemon juice.

Lay on dehydrated sheets and sprinkle with cinnamon. Follow dehydrator directions for time and temp.

Turkey Jerky

from fabulousefoods.com

Ingredients:
about 3 pounds of ground turkey breast meat
2/3 cup Worcestershire sauce
2/3 cup low sodium soy sauce
1 teaspoon black pepper
1 teaspoon garlic powder
1 teaspoon onion powder
2-3 teaspoons liquid smoke
Optional seasoning:
2-3 teaspoons Tabasco sauce
2-3 teaspoons crushed red peppers
2-3 teaspoons sesame seeds

2-3 teaspoons brown sugar

Instructions:
The recipe above is enough for about 3 pounds of meat, which will dehydrate down to about 16-18 ounces.
Mix all ingredients together. Add to meat and mix well so flavor is evenly distributed.

Sandwich some of the seasoned ground meat between two sheets of waxed paper/plastic wrap. Use a rolling pin to press the meat into 1/2"-1" wide, flat, thin strips. Carefully remove the strips from the waxed paper place directly on dehydrator racks.

Jerky Tips:
•It's easier to slice the meat thinly if it is slightly frozen. So you can roll out, place in freezer for a but and then slice.
•Generally speaking, the leaner the meat, the better for jerky.

•For peppery jerky, sprinkle with pepper right after placing on the drying rack. This pepper will "stick" to the jerky.

Drying times vary due to meat size. Perfect jerky is firm and dry and not at all spongy. However, if your jerky is so dry it breaks in two easily, it's probably over-dried.

I'm munching on some now!

It's a good thing we have all these quick grab to go snacks around as J and I have lots of fall fun activities to attend such as cyclocross races.

I hate being caught with no food as I get grumpy when hungry :)

Bobber's CycloCross Race

Go J!

up the rocky cliff

through the winding forest

over the challenging barriers

Brrrr.....trying to keep warm!

Happy 60th B-Day to my dad, Lee!

So proud of his continuous health and happiness. Hope you have a wonderful day Dad!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

How to Eat Healthy at the Iowa State Fair - As seen on KCCI News

Wahoo! It's fair time! Many people look forward to the sites, sounds, smells (not sure about the animal barns), and FOOD of the Iowa State Fair.
Growing up my mom did programs at the Homemaker's Theater. In fact, she claims she just about gave birth to me at the fair on August 16th, 1984. I found that story pretty cool when I was a kid......
ok I still do.

As my sister and I got older, Mom, would bring us along to be her little helpers. Our favorite day was when the Homemaker's Theater had their cookie decorating contest. Oh man, did we pile our sugar cookies high with frosting and sprinkles...we usually didn't even care what they looked like, we just wanted lots of sugar on them.

Apparently, when we took it serious we rocked the contest....blue ribbon baby!

Although my mind set hasn't shifted too much about sweet stuff, it has about finding healthy options at the fair.

Healthy options at the fair!?!?! Yes, you heard me correct.
but first, lets go over some of the worst offenders:

• Giant Grilled turkey leg 1100 cal, 55g fat
• Funnel cake 760 calories, 44g fat
• Deep-fried Twinkies 361 calories, 28g fat
• Corn dog 250 calories, 15g fat
• Cotton candy 225calories, 0 g fat
• Caramel apple (no nuts) 325 calories, 5g fat

It's a good thing so many foods are portable and come on sticks because you will have to do a lot of walking to burn off some of these:

• Giant Grilled turkey leg 11 miles
• Funnel cake 8.5 miles
• Deep Fried Twinkies 4.25 miles
• Corn dog 4 miles
• Cotton candy 1 mile
• Caramel apple 3 miles

so now the healthier options:

• Turkey tenderloins or turkey breast sandwiches at the Turkey Federation (west of Anne and Bill Riley Stage)
• Pork chops on-a-stick at the Iowa Pork Producers Association (main location: east end of Grand Avenue; satellite locations: east of the main stand and on Rock Island Avenue west of the Livestock Pavilion)
• I can't believe I am going to say this, but if you really want that fried candy bar, Oreo (1) 80 cals
• Baked potatoes and corn-on-the-cob at Westmoreland (south of the Anne and Bill Riley Stage)
• Salad on a Stick at The Salad Bowl (west balcony of the Agriculture Building; Cultural Center) – an iceberg lettuce wedge with carrots and tomato served kabob-style, served with dressing.
• Salads at various locations: Campbell’s (Elwell Family Food Center), Diamond Jack’s (west of the Livestock Pavilion), The Salad Bowl (west balcony of the Agriculture Building; Cultural Center), The Greek Garden (north of the Varied Industries Building and southeast of the Administration Building), Master Jack’s (west of the Grandstand) and Steer and Stein (east of the Grandstand)
• Sandwich wraps at The Salad Bowl (west balcony of the Agriculture Building and Cultural Center Courtyard)
• Mixed fruit cups, melon cups and shish-kabobs at Beattie’s Melon Patch (west of the Giant Slide) and mixed berry cups at Stockman’s Inn (southwest corner of the Cattle Barn)
• Veggie corn dogs at Veggie Table (north of the Varied Industries Building).

Tips to help you receive the blue ribbon for healthy eating at the fair:

Now, I am not saying you can't enjoy your favorite annual fair food, say a corn dog. Go for it, enjoy it, and don't feel guilty about it. However, if you plan to spend multiple days, at the fair and make multiple food purchases you will want to use the following tips on how to stick to a healthy plan:

• Consider eating a light meal before going to the fair, so your stomach wont be empty.
• Think about your choices before impulse buying.
• Pick your favorite(s) and stick to these one or two items of indulging.
• Split high-calories foods with friends and family.
• If sizes are an option always ask for a small....you will still satisfy your craving.
• Stay clear of caloric beverages such as soda. A large soda contains about 400 calories. Bring along a water bottle to help you stay hydrated and full.
• Choose one of the healthier food options above!

Tune in to KCCI Channel 8 news tomorrow at 5 for the "staying healthy at the fair" segment.

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Penzeys Spices - Breakfast Sausage

My sister, Kelli, introduced me to one of my new FAVORITE stores a couple weekends ago...drum roll please...
PENZEYS SPICES
http://www.penzeys.com/cgi-bin/penzeys/shophome.html
there is one in Des Moines located next to Toys R' Us off of University

You will find ever combination of spice and herbs for every dish for every occasion!

I purchased some of their best sellers:
Italian Dressing- makes a wonderful homemade salad dressing with olive oil and vinaigrette
Fox Point- smells like butter :) so good on baked potatoes or asparagus
Black & Red- the wonderful gentleman helping me threw this one in for free!!! Yipeee!!! It's J's fav since it is SPICY!

Chicago- have not tried yet, but will make the PERFECT steak.
Breakfast Sausage- made turkey burgers/sausage with this....YUM! Typically, just ground turkey breast can be a little bland and need LOTS of flavoring, but just a few tsp of this spice made the most amazing sausage.

Add spice to meat and mix in. I also add a little to the tops of each sausage.
Add less/more for spicy preference.
Pan fry in olive oil on medium till cooked through.


ps...these spices make WONDERFUL gifts as well.


Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

BBQ Season!

To kick off BBQ season the family got together for Emmerson's (niece) 1st track meet followed by a food feast.

my lovely nieces...Emmerson (9) and Peyton (2)

The menu: lots of lean meat...

Mom made chicken burgers

Bryan and Matt cooked up a wild turkey they hunted that morning

Dad grilled elk burgers (elk from Matt's hunting season last year)

4 bean salad with edamame

http://sarabconsulting.blogspot.com/2009/12/4-bean-salad-and-christmas-celevrations.html

rhubarb crisp....YUM

turkey was marinated and cooked in beer, brown sugar and other seasonings...how could it not be good?
totally unexpected savory flavor

I will post the recipe has soon as it comes my way

Elk burgers grilled to the utmost perfection

Chicken OR Turkey Burgers
This is a little shorten version...
In a large skillet with 1/2 c olive oil saute 1 onion chopped, 1 celery finely chopped and 1 carrot finely chop or grated. Add 1 minced garlic clove (optional).

Remove from heat and place in large bowl to cool to room temp.
Sprinkle some sea salt and ground black pepper in with the veggies.
Add 1.5lbs to 2lbs ground chicken of ground turkey breast to bowl of veggies.

Add 2t dry dill weed and 1t poultry season (Mom just used salt and pepper).

Mix well, score into 4 to 6 patties.
They are messy to make so be sure you have a plate or something to put them on.
Get 1 to 2 T oil very hot in the skillet, add the patties and turn down heat.

Turn as soon as they brown...they crumble easy so be careful.
When they are pretty much done, take out of pan, add 1/2 c. bottled BBQ sauce to pan (or make your own...see BBQ Pizza recipe).
Put the patties back in pan over BBQ sauce and simmer.

Place a slice of sharp cheddar cheese on top. When melted put on buns (English muffins or sandwich thins) and serve.

Rhubarb crisp...love it!

Peyton and Dad working the camera

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

New Year's Resolutions and Super Easy Turkey Lasagna

I'll be honest...I've never really made NY's resolutions, but for some reasons this year I have a whole laundry list of them ;) Now, I am being practical and have chosen a few to focus on in 2010 and will share these with you. I am hoping this will hold me more accountable!

Physical:
Take up yoga! After suffering an injury last year that kept me from running in the Boston Marathon and could have probably been prevented with proper stretching...I thought this would be a wise idea. I am again scheduled to run Boston this April and am determined to make it to the start...and finish lines :)
so somewhere in my marathon, triathlon, and crossfit workouts...I am now doing yoga...phew!

last night was hot house yoga....notice the TWO water bottles

Eating/Cooking:
Cleaner cooking and eating. It's funny because I teach people this in Sara B Consulting but feel I have gotten away from it slightly...finding myself using Splenda brown sugar more often, indulging in diet sodas, and over consuming cereal. Now, I am probably clean with 70% of my diet and would like to get back to 80-90%. I am equipped with my Clean Eating Mag, Tosca Reno's Clean Eating cookbooks, and my garden come spring.
What is clean eating you ask? In a nutshell: 6 small meals per day, exercise daily 5x week, avoid all processed foods, choose unrefined foods whenever possible, and watch out for fat, sodium, calories, and sugar. The part I am working on is the eating less processed and more real foods...closer to nature I say. For example, get back to using honey and agave nectar instead of Splenda brown sugar to sweeten things, sticking to 1 bowl of cereal instead of two (this is super hard for me), and enjoying more single ingredient foods.
oh and trying new clean practises....I bought a nut milk sack the other day aka I am making my own almond milk...stay tuned ;)
keep in mind when you are training for an athletic endeavor you will have gu's, gels, bars that just don't fit into clean eating but are needed for energy during workouts....so be it.

People always ask about "fake" sugars....am I for or against. Every individuals diet is different and I have to see where and how it is consumed before making any judgements. Personally, if I am to use one in cooking/flavoring I opt for Stevia (if brown sugar is not called for)I feel this may be the lesser of evils as it is "natural." Is Splenda harmful....that's still up for debate. Nothing as been proven as far as I know....but I do know this...it gives me some serious GI distress with large consumption.
Because with training and the fact that I do not sweeten too many things, I decided I do not need to worry about the few extra calories from honey or agave nectar to sweeten my sweet potatoes or steel cut oats. Drizzle away!

Spiritual:
One-Year devotional study of women in scripture "Women of the Bible" by Ann Spangler and Jean Syswerda

awwww....I feel better already!

Super Easy Turkey Lasagna

Ingredients:
1 lb ground turkey BREAST
3 C (1 jar) spaghetti sauce
1 1/2 c water
1 container cottage cheese, 1% or fat free
1 c 2% shredded mozzarella
1/2 c grated Parmesan
2 eggs
any veggies (I used spinach and red peppers)
1/4 c chopped parsley
sea salt
black pepper
any other Italian seasoning you desire
whole wheat lasagna noodle (I sued Rozoni Healthy Harvest)
Instructions:
Heat oven to 350F. In 3 qt saucepan over medium-high heat brown turkey. Add spaghetti sauce and water; simmer about 10 minutes. Meanwhile in medium bowl, stir together cottage cheese, half mozzarella and Parmesan cheese, eggs, spices.
Pour 1 c meat sauce on bottom of 9x13 pan. Arrange uncooked noodles over sauce; cover noodles with sauce. Add half cheese mixture over sauce. Place chopped veggies on top of cheese layer. (of course I added veggies!)

Repeat with noodles, sauce, cheese. Top with layer of noodles and any leftover mozzarella and Parmesan cheese. Cover with foil and bake for 45minutes. Bake uncovered for 10 minutes. Let set for 10 minutes when done. Enjoy!



more veggies...side of spinach salad

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Apple Turkey Swiss Panini

Apple Turkey Swiss Panini

It doesn't get simpler than this. A tasty and toasty sandwich on a cold winter day....did I mention it's 8 degrees out!

Slice Apple and place on whole wheat bread OR Ezekiel 4:9 sprouted whole grain bread OR whole wheat tortilla, I like Amy's Organics

Layer a slice of Swiss or your choice of cheese on top of apple

Sun-dried turkey from the deli

Heat frying pan with small amount of olive or canola oil. Toast both side on low heat until cheese is melted.
Enjoy!

Happy New Year's to everyone! Bring in 2010 with health and happiness in mind!

Until next time... or next year ;)

look good, feel good, do good

http://www.sarabconsulting.com/

ps GO CYCLONES!