Whole Wheat Cranberry Walnut French Toast with Fruit Sauce

J and I love breakfast for dinner so when I brought home our favorite bread from New Pioneer Coop...he knew what was coming....

Whole Wheat Cranberry Walnut French Toast

with Cranberry sauce

YUM!!!!

Egg mix: omega 3 eggs, Watkins vanilla, milk or soy milk, orange zest, cinnamon,

and nutmeg (optional)

Sauce: cranberries or other frozen fruit (pureed if large chunks), heat in sauce pan, add 2 T real organic maple syrup, heat through.

great way to use real fruit to sweeten your pancakes/french toast instead of a whole bunch of syrup

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Surf and Turf

Perhaps it is because I would really like to be on a beach right now surfing the big barrels (yeah that's my knarly surfing lingo).....but J and I were craving a little
Surf and Turf

Tuna steaks seared on the grill with sesame seed seasoning

sirloin steaks grilled to perfection!
Sorry no recipe tonight....sometimes cooking is just a little of this and a little of that :)

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

Banana Applesauce Bread

I had some overdo bananas sitting in my fruit basket so it was time to make my oh-so-good banana bread!

Banana Applesauce Bread
from the Eat-Clean Diet Cookbook
Ingredients:
2 C whole wheat flour
1/2 c honey OR packed 1/2 c Splenda brown sugar OR regular brown sugar
1 T baking powder
1 tsp cinnamon
1/4 tsp baking soda
4 egg whites beaten until fluffy
1 C mashed bananas
1/2 C buttermilk OR skim milk with 1T lemon juice mixed in to sour
1/3 C unsweetened applesauce OR canola oil
1 tsp Watkins vanilla
1/2 C chopped walnuts (optional)
1/2 C raisins (optional)
1 T orange zest (optional)
cooking spray
Instructions:
Preheat over to 350F. Lightly coat one bread loaf pan with cooking spray. In large bowl combine dry ingredients. In another medium bowl, beat egg whites until fluffy. Prepare soured milk and pour this, bananas, vanilla, and applesauce into a large bowl. Add dry ingredients to wet and mix until just combined. Fold in egg whites, nuts, raisins, and orange zest. Pour into loaf pan and bake for 55minutes. Enjoy!

Until next time...

look good, feel good, do good

www.sarabconsulting.com

Chocolate Chip Muesli Cookies

Have I mentioned that I have a major sweet tooth? I can thank my mom for that one. It was wasn't unusual to see her eating left over birthday cake or cookies with her morning coffee.
She would say "hey....I've got all day to burn in it off!"

Well, as Sara B Consulting principle #4 goes....Schedule snack times. Do not restrict, rather manage!

Muesli Chocolate Chip Cookies
on the back of Bob's Red Mill Muesli package

Abby suggested we make this recipe as it is a fav in her family
I believe it is a fav in mine now too!

Ingredients:
1 cup Muesli-Old Country Style
3/4 cup Whole Wheat Flour
1/2 cup applesauce (original calls for butter)
1/3ish cups Brown Sugar (half of what original recipe calls for...you can also use honey, Splenda brown sugar, or regular....your choice)
1- 6oz. pkg. dark chocolate chips (I bought some at New Pioneer Coop in the bulk section)
1/2 tsp. Baking Soda
1/2 tsp. Salt
1/2 tsp. Watkins vanilla
1 Egg

Instructions:
Heat oven to 375°F. Sift flour, baking soda, and salt together and set aside. Blend applesauce, sugar, and vanilla.

Beat in egg. Add flour mixture and mix. Stir in Muesli and chocolate chips. Drop by teaspoons on lightly greased cookie sheet. Bake at 375°F for 10-12 minutes.
Makes 24 delicious cookies.

Nutritional Information:
2 Cookies contain 260 Calories, 120 Calories from Fat, 13g Total Fat, 7g Saturated Fat, 40mg Cholesterol, 160mg Sodium, 35g Total Carbohydrates, 3g Dietary Fiber, 23g Sugars, 4g Protein.

Until next time...

look good, feel good, do good...

www.sarabconsulting.com

Minestrone Soup with Quinoa

Looky here...another soup!
It's still windy, snowy, and cold here in Iowa so until I see the 50's roll around I will keep myself all warm and fuzzy feeling with healthy soups!
This one is a must try (I say that about all of them, but I really mean it).

Minestrone Soup with Quinoa
from Clean Eating Magazine
Ingredients:
2 T olive oil
2 medium carrots, peeled, cut into 1/2 inch dices
1 cup fennel, cut into 1/2 inch dices
1 cup red or white onion, diced
2 large cloves garlic, finely chopped
2 bay leaves
2 tsp fresh thyme leaves, chopped OR dried thyme
1/4 tsp fennel seeds, crushed (I just kinda crushed them under my knife as you would with garlic)
1 1/2 cups cooked cannellini beans (white kidney beans), rinsed and drained

I doubled the recipe so for my second 1 1/2 cups I used red kidney beans for more color
2 cups diced tomatoes (fresh or canned)
1/3 cup uncooked but rinsed quinoa
sea salt and ground pepper
1 cup spinach, cut chiffonade
go here to learn how to chiffonade:
http://localfoods.about.com/od/basics/ss/Chiffonade.htm
3 T basil (fresh or dried)
2 oz Parmesan, grated, optional

Instructions:
In large pot heat olive oil over medium heat. Add carrots, fennel, onion, garlic, bay leaves, thyme, and fennel seeds. Cook and stir often until veggies are soft (8 minutes). Add 6 cups water, beans, tomatoes (in juice if using canned), and quinoa. Increase heat to high and bring to boil. Reduce heat to low and simmer for 20 minutes. Remove bay leaves and season with salt and pepper. Stir in spinach and basil just before serving. Garnish with cheese if desired.

Abby trying to figure out how to cut the fennel!?
go here to learn how:
http://www.cookthink.com/reference/129/How_to_prep_fennel


mmmm....yum
so many colors=so many nutrients!

Viola! Enjoy!
nutrients per 8 oz with cheese: 137 cals, 5g fat, 19g carbs, 5g prot

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

Super Sundays- Nurition Bites #6

Sara B Consulting principle #8 Plan Ahead

Super sized Sundays!

Prepare food for the week on your free day so you are not tempted with quick, "not so nutrient dense," foods throughout the week.

J and I's super sized day is Sunday so today we:

1. boiled eggs for a quick grab snack or egg salad sandwiches

2. boiled chicken for topping salads or chicken salad sandwiches

3. pot roasted a large round roast and roasted lots veggies for dinner and leftovers

4. prepared a green lentil salad (recipe to come)

5. peeled carrots for a crunchy snack while viewing the Olympics lunches

Until next time...

look good, feel good, do good

www.sarabconsulting.com

Chicken Parmesan

I cooked up this Parmesan Chicken recipe for J and I the other night. It was so satisfying and yummy that I can't wait to have a dinner party to knock some socks off! Any takers?

Chicken Parmesan with Pasta
and Homemade Tomato Sauce
Ingredients:
Olive oil cooking spray
2 tsp olive oil
1/4-1/2 c white onion, diced
1 green bell pepper, seeded and diced
2 cloves garlic, minced (or buy the jars of already minced garlic in oil...convenience rules)
2 tsp dried oregano, divided
1-28oz jar or 2-15oz cans of diced tomatoes (various flavors)
1 T tomato paste
1/2 C Kashi crackers, crushed OR whole wheat bread crumbs

1 T Parmesan cheese, grated
1/2 tsp dried thyme
1/4 tsp sea salt
1/4 tsp black pepper
3 boneless, skinless chicken breasts, pounded into 1 inch thickness between two sheets of plastic wrap

1 T Dijon mustard
1/2 C 2% mozzarella cheese, shredded
8 oz cooked whole wheat penne

1/4 c fresh or dried basil, chopped
Instructions:
preheat oven to 400F. Coat baking sheet with olive oil. Heat oil in large sauce pan over medium heat, add onion, bell pepper, and garlic. Saute 3-5 minutes, until veggies are soft. Add 1 tsp oregano and stir to coat. Cook 30 seconds, until oregano is fragrant. Add tomatoes and tomato paste. Bring to a simmer. Reduce heat to low and partially cover for 20-30 minutes.

Meanwhile, in a shallow dish, combine cracker crumbs, Parmesan, oregano, thyme, salt, and pepper. Mix with fork to combine. Brush both side of chicken breasts with mustard. Place chicken breast in the dish of crumbs and coat each side. Place chicken in pan and coat with cooking spray. Cook for 20 minutes.
Top each chicken breast with 2-3 Ts of tomato sauce and 2 Ts of mozzarella cheese. Return to oven and bake another 10 minutes. Crust should be golden brown and cheese melted and bubbling away.

Place chicken on serving platter, top pasta with tomato sauce. Sprinkle basil over chicken and pasta. ENJOY!
Nutrition (4 oz chicken and 4 oz pasta): 439cals, 12g fat, 43g carbs, 34.5g protein

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/