Wednesday, November 17, 2010

Black Bean Patties

Black Bean Patties

a good recipe for meatless Mondays

Ingredients:
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
Instructions:
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
http://www.sarabconsulting.com/

Monday, November 15, 2010

Notre Dame


Coach Mike, Coach, Kelli, and I received our crossfit endurance certifications this weekend!
Check out www.crossfitdesmoines.com 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
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 whfoods.com

In other words, with it's high antioxidant amounts, calcium, fiber, iron, magnesium, potassium....and the list goes on.....it'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
http://www.sarabconsulting.com/

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
Ingredients:
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
FROSTING:
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
Instructions:
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
Ingredients:
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
Instructions:
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
Ingredients:
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
Topping
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
Instructions:
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

Ingredients:
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
Instructions:
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....
Rachel!

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

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

Thursday, November 4, 2010

Product Reviews - Kashi Pizza & Ezekiel 4:9 Tortillas

Product reviews
Kashi's Frozen Pizza


As I perused the aisle of the Health Market at Hy-Vee the other day I spotted these Kashi frozen pizzas for sale. I do love Kashi products so I thought I would give it a try... I'm a sucker for a sale.

the description sounds delicious!

Although this pizza actually looked like the pizza on the box with spinach, onions, red peppers, and feta galore....it may have actually tasted more like the box too :)
so that may be a little harsh, but overall I will not plan on purchasing again. It didn't really satisfy J and I for dinner although it pairs nicely with a side of veggies.
Price: about $5.99/pizza

Ezekiel 4:9 Sprouted Grain Tortilla
another favorite of mine...Ezekiel products....love the bread!
While I was at Whole Food in Omaha the other week I discovered these....
fabulous ingredient label...no HFCS, partially hydrogenated oils, or even sugar here!


Although, J and I enjoyed their nutty flavor and health benefits over regular tortillas, they tend to be a little brittle and fall apart when wrap up.
I will probably stick with my go-to brand for whole wheat tortillas, Stacey's Organics.
Until next time....
look good, feel good, do good

Monday, November 1, 2010

Quesadillas


Update your traditional quesadilla recipe with these "healthified" changes
Tortilla - use whole wheat tortillas. Check ingredients.....NOT a brand with enriched wheat flour and NOT a brand with partially hydrogenated oils.
My favorite brand is

Cheese - Choose a reduced fat variety. I go with 2%. Opt for shredded instead of block cheeses as you tend to use less.

Beans - Choose to make this a vegetarian meals by using black beans instead of ground beef. You can puree the beans for a creamier addition.

Greek yogurt - instead of sour cream. Greek yogurt has less fat and calories and more protein! I choose Fage 0%.

Salsa - load up, great veggie source.

Sara B News: 24 Day Challenge informational meeting November 17th @ 7pm in Iowa City and November 22nd @ 7pm in Waukee. Ask me about details. Come enjoy samples and get all your questions answered. Lose 10lbs by Christmas....what are you waiting for!?
Until next time...
look good, feel good, do good

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/