A Beautiful Breakfast on a Beautiful Day

Hope everyone had a wonderful Mother's Day! I was blessed to celebrate my very first one! Trey surprised me with a Cyclone picture frame :) and J gave me a big, beautiful wind chime to hang on our porch! I can't wait to relax to the lovely music.

I LOVE breakfast.....

especially omega 3 eggs scrambled with veggies, a side of low fat cottage cheese and couple slices of whole wheat English muffins with strawberries on top.

The English muffins remind me of one of my favorite ways to make PB&J. I eliminate the sugary jam and replace it with REAL fruit slices and maybe a tsp of honey.

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

Veggie Egg Frittata

Little Man Update: Trey turns 6 weeks on Wed! Here he is at about 4 weeks loving bath time. This weekend he debuted his roll over and small smile to us...the first of many :)

Now for the recipe: Tired of your same ol' boring sunny side up or scrambled eggs?! In about the same time it take for you to whip up those healthy creations why not spice it up a bit this week and try an Egg Fritata!

Packed with healthy colorful veggies and protein packed eggs!

Veggie Egg Fritata

Ingredients:

2 tablespoons olive oil use whatever veggies you have on hand:

6 small red potatoes sliced

1 cup torn fresh spinach or kale 2 tablespoons

sliced green onions

bell peppers, mushrooms, brocolli....etc

1 teaspoon crushed garlic

sea salt and pepper to taste

6 eggs (can use the ratio of 2 egg whites to replace one egg if you desire to cut down on the whole eggs but remember if you are using omega 3 eggs the yolk is where you find the healthy fats) 1/3 cup skim milk (I use Robert's Diary because it is hormone free)

1/2 cup shredded2% cheddar cheese or mozerrella

Instructions: Heat olive oil in a medium skillet over medium heat. Place potatoes in the skillet, cover, and cook about 10 minutes, until tender but firm. Mix in spinach, green onions, and garlic. Season with salt and pepper. Continue cooking 1 to 2 minutes, until spinach is wilted. In a medium bowl, beat together eggs and milk. Pour into the skillet over the vegetables. Sprinkle with cheese. Reduce heat to low, cover, and cook 7-10ish minutes, or until eggs are firm.

Top with sliced avocado

had to share this picture of a special breakfast J made for me the other morning :)

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

5 Suprisingly Healthy Foods

5 Surprisingly Healthy Foods for the New Year
Posted by Katherine @ 01.02.11
article borrowed from a fellow RD's blog
Since good health and losing weight are part of many New Year’s resolutions, I wanted to give you the scoop on a few foods that you don’t have to feel guilty about eating this year. (Or at least not too guilty!) Here are 5 foods that you might be surprised to learn are actually good for you.

1. Potatoes.

Hey, I hope you’re not still caught up in that ‘no carb’ craze. The truth is that many carbohydrates are good for you. Potatoes got a particularly bad wrap in the last decade. But the potato is a nutritious, versatile, and inexpensive food that has a place in a healthy diet. One medium-sized potato (with skin) has just 110 calories and is one of the best sources of potassium and fiber in the produce section. Baked, mashed, or roasted, potatoes make a wonderful side or a base for a healthful meal (just make sure to go light on the toppings).
2. Avocados.

If you love the creamy, rich taste of avocados but worry about the fat and calorie content, let me put some of those fears to rest. While avocados are higher in fat, most of it is “heart healthy” mono- and polyunsaturated fat. Concerned about calories? One-fifth of a medium-sized avocado has about 50 calories. Not bad considering these versatile fruits are nutrient-rich, containing nearly 20 vitamins and minerals. As long as you use moderation as your guide, avocados are a very nutritious―and tasty―addition to sandwiches, salads, and dips.
3. Pistachios.

Pistachios offer more than 30 different vitamins, minerals and phytonutrients including lutein and zeaxanthin, two antioxidants associated with a reduced risk of age-related macular degeneration. Worried about the fat and calories? Pistachios are one of the nuts lowest in calories and fat. (They have only three calories per nut―about half the count of most snack nuts.) Small and flavorful, pistachios make a satisfying snack as well as a healthful ingredient in many meals.
4. Eggs.

Once demonized as an artery-clogging food, eggs have been exonerated by new research and now have a place in most diets. Packed with nutrients, one egg contains 13 essential vitamins and minerals, high-quality protein, and healthy unsaturated fats for just 75 calories. While yolks do contain about 213mg of dietary cholesterol (the daily limit is 300mg), eating a whole egg a few times per week falls within heart-healthy guidelines if cholesterol from other sources―such as meats, poultry and dairy products―is limited.
5. Coffee.

Is cutting out coffee the best bet for your health? Not necessarily. Sure, if you drink too much, caffeinated coffee can give you the jitters or interfere with sleep. But you can also reap significant perks from coffee, both caffeinated and decaf. Studies show that drinking coffee regularly may reduce your risk of Parkinson’s disease, colon cancer, diabetes, and even headaches. Scientists also believe that coffee may play a role in improving memory and decreasing the risk of Type 2 diabetes. Multiple studies have shown that coffee drinkers are up to 80 percent less likely to develop Parkinson’s disease. In other studies, colon cancer was reduced by about 25 percent in individuals who drank at least 2 cups a day. While more research is needed, most health experts now believe that the health benefits of coffee outweigh the negatives.

Until next time...

look good, feel good, do good

www.sarabconsulting.com

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

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/

An Iowa City filled weekend...

This past weekend was the big ISU vs Iowa football game. Although, the game might not have been a hit, the weekend was!
Lots of good times and good food with friends and family.
Highlights:

Friday J and I had Aunt Barb and Uncle Tom and Kelli and Mike over for dinner.

The Menu:
Appetizer: Bruschetta (recipe from crossfitter Katie)

Here’s the bruschetta recipe (makes 12 pieces):
Ingredients
• 1/2 loaf whole-grain French, ciabatta or other thin loaf bread
• 3 Tbsp / 45 ml extra virgin olive oil, divided
• 1 cup / 240 ml fresh tomatoes, chopped
• 3 cloves garlic, passed through a garlic press
• 1 tsp / 5 ml sea salt
• 1 tsp / 5 ml freshly ground black pepper
• 1 handful fresh arugula leaves, finely chopped
• 1 handful fresh basil leaves, finely chopped
• 2 Tbsp / 30 ml best quality balsamic vinegar
• 2 fresh avocados
• Juice of 1/2 fresh lemon
Preparation
1.Preheat oven to 375º F / 190 ºC. Line a baking sheet with parchment paper.
2.Slice bread into thin, 1/2-inch slices on the diagonal. Arrange slices on baking sheet. Don’t overlap. Use another baking sheet if necessary.
3.Use a baking brush to lightly coat each piece of bread with olive oil. Bake for several minutes or until lightly toasted. Remove from oven. Set aside.
4.In a medium-sized oven-safe mixing bowl combine tomato, remaining olive oil, garlic, salt and pepper. Place in hot oven and bake for 10 minutes or until tomatoes are soft. Remove from heat.
5.Transfer cooked tomatoes to new mixing bowl. Add chopped arugula, basil and balsamic vinegar. Mix gently to combine. Set aside.
6.Peel avocados. Cut in half and remove pits. Dice avocado and toss with lemon juice.
7.Top each piece of bread with tomato mixture. Top with avocado. Serve.
***Katie mentioned she couldn't’t find arugula by itself, so instead found a salad mix that had spinach and arugula together and used that. You could use spinach by itself, too.

Entree: Swiss and sauteed mushroom burgers (mushrooms were sauteed in olive oil)
and Uncle Jim's home grown squash

Dessert: Birthday cake for Kelli!

it's suppose to be red frosting and not pink...obviously I do not have a career as a cake decorator

and of course, Aunt Barb's scotcheroos


Saturday morning we woke up ready to cheer on our Cyclones!

I prepared a meat and veggie egg dish and homemade banana bread for breakfast.

then it was off to tailgate

Sunday started with a trip to my favorite Iowa City breakfast spot...

the sign says it all

The banana bread french toast is AMAZING!

J couldn't even wait for me to take a picture before digging in :)

Then it was off to Wilson's Apple Orchard to pick us some Honey Crisp Apples!

over the river and through the woods...

Mike had his technique for crossing the raging river

and J had his

We had to pull out all the apple picking techniques to get the best apples

What a great weekend!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

The Egg McMuffin....Healthified

I'm not sure if it's the pregnancy thing or what, but I can't get enough cheese! J didn't help the situation when he brought back some delectable Wisconsin cheese after a salmon fishing trip.
We've got squeaky cheese curds on the left, 2 year aged cheddar, and Apple Jack (blend of mozzarella and something else yummy)
I LOVE cheese and fruit platters. I mean the apple with the aged cheddar is like peanut butter & jelly....a match made in heaven.
The only thing missing in this picture....a nice glass of wine :(

I incorporated one slice of the aged cheddar and one slice of the apple jack into the Egg McMuffins, but you could use laughing cow for a lower calorie option.

Egg McMuffin...Healthified
modified from Clean Eating Magazine
Ingredients:
White vinegar, as needed
1 large omega 3 egg
olive oil spray
1 C spinach
1 whole-wheat English muffin
2 thin slices cheese or 1 Laughing Cow wedge
1 slice tomato or 1 T salsa
sea salt and fresh ground pepper
1 tsp hot sauce like cholula
Instructions:
This was my first time making poached eggs! Bring a large, deep sauce pan with at least 5 cups water to a boil. Add about 1 tsp vinegar for every cup of water. (Taste to make sure vinegar is barely noticeable). Lower heat to a slow simmer. Carefully crack egg into a teacup or ladle. Lower teacup pr ladle into water and pout egg out as gently as possible to not break yolk. Egg white will coagulate in water and turn white. Cook until white is formed and set and yolk beings to thicken but is not hard, 3-4 minutes. Remove egg with slotted spoon or strainer; set aside.
NOTE: to have a more fully cooked poached egg as J likes and I have to have right now.....let cook for about 6-8 minutes. Gently lift egg out of water and lightly press yolk (without breaking) to see if it has solidified. Toast English muffin in toaster.

To assemble, melt or spread cheese on base slice of muffin, add spinach leaves, top with salsa or fresh tomato slice. Top with poached egg, sea salt and pepper, a splash of hot sauce and the toasted top.

Enjoy!
Nutrition: calories about 243, fat 8.5g, protein 14g, carbs 31 g, fiber 5.5g


Your kids aren't the only ones that get to go back to school....
Looking for a fun way to learn about nutrition and socialize with your friends? Try a Health Study. Each week a small group of friends, colleagues, etc, meet for a "nutrition get-together" based on various topics including: truth on fad diets, clean and green eating, label reading, how to feed the family nutritiously, nutrition beauty secrets and many more! You will be the savviest foodie on the block! A healthy snack and recipe will be provided. Topics can be selected by the group.
Prices vary on group size.

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

Egg Salad Sandwiches

I LOVE egg salad sandwiches! In fact, egg salad is one of the items J and I often make on Supersized Sundays so we can have an easily prepared and healthy lunch throughout the week.


The first step to making superb egg salad is how to cook the PERFECT hard boiled egg.

Today I am going to let you in on the secret....

Gently place eggs in saucepan. Fill pan with water till it is about 1/2 an inch above the eggs. Turn heat to high and wait for water to boil. When water starts to boil (no earlier or later) set timer for 10 minutes. In the meantime prepare ice bath in medium bowl.
When timer dings remove pan from heat. Carefully remove eggs from the water with tongs and place in ice bath.

Once eggs are cooled, peel and admire their perfection.

Now you're ready to make Egg Salad...
another loosely adapted recipe from my crossfit buddy Katie...thanks!
Egg Salad Sandwiches

Ingredients:
6 eggs - use omega 3 eggs for an added health benefit!
1/4 cup Greek yogurt or plain (I use my homemade yogurt)
1 teaspoon Dijon mustard
1/2 teaspoon prepared yellow mustard
1 lemon
1/4 cup chopped green onions and/or chives
2 tsp pickle juice or relish
dill (optional)
sea salt and fresh ground pepper to taste

Instructions:
In a medium bowl, stir together the yogurt, Dijon mustard, yellow mustard, pickle juice, dill and green onions/chives. Add a squeeze of lemon juice. Chop the eggs into chunks and mix gently with the dressing. Season with salt and pepper.
Place salad covered in fridge for an hour or two so flavors can fuse.

My open faced sandwich with vinegar cucumbers & J's sandwich with extra yellow mustard and spinach. I also like egg salad on a whole wheat cracker smeared with laughing cow cheese. YUM! Try WASA crackers, Triscuits or good ol' (wheat) saltines.

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Boston Bound Part III - Rocket Fuel aka Huevos Rancheros

J and I were fortunate enough to have a contact in Boston to stay with....Carl and Julia Kinkel. They were the most gracious host and hostesses and opened up there home and arms to us.

Carl made his famous Huevos Rancheros for brunch Sunday. Keep in mind this is probably something I would have passed on, choosing something less fiberous and spicy, had I been planning on running the whole 26.2 miles the next day....however I did pass on the beans... because as I mentioned before something in the back of my head was telling I was going to be able to.

We joked at brunch that this would be great "jet fuel" for the marathon. I made a comment that mine was "unleaded" (no beans) and J's and Carl's was "diesel" (beans). We shared a good belly laugh.

The following post is written by Carl Kinkel:

Huevos Rancheros de Carlos
“Boston Marathon Rocket Fuel”

This dish is in the classification of “Refrigerator Management”- ie. Use what you’ve got and help clean things out of the fridge.

In general…Huevos Carlos consists of a flour (whole wheat) burrito/ wrap shell filled with “stuff” and folded in half. Topped by one or two sunny side up eggs… sprinkled cheese (Cheddar, Jack, whatever)… some Pace Picante sauce lavishly poured on the top. Sides can be beans (refried, regular, black), Rice (grits or Quinoa), and some iceberg lettuce sliced with an orange slice… fruit, etc.

Here’s what we made for Sunday morning brunch the day before the Boston Marathon so that Sara would have the extra added benefit of Jet Propulsion.

Stuff for inside the half folded Burrito Shell
Cooked up a bunch of Jimmy Dean Sausage (hot)… then added a can of Old El Paso Enchalada sauce to the sausage. We had some Taco Seasoning… so we added that as well… then about an equal amount of Swiss Cheese… or anything you have (a can of queso works as well). For a veggie alternative… onions, green peppers, beans, tomatoes, etc. work great. Simmer it all.

Grits
These were terrific. Regular grits following the cooking recipe on the canister. Add Some Chili Powder and Cumin to taste… 2 to 1 Chili powder to Cumin. Should just turn the Grits a yellow/ orange/ brown color.

Beans
We opened a couple of cans of refried beans and heated it up. Then added a bit of cheese to the top. Don’t doctor up the beans… it’s the one thing that you should leave bland.

Eggs
2 are best… Sunny Side Up. Placed on top of the half folded burrito with the stuff inside. Sprinkled with cheese… and Pace Picante Sauce. Then popped into the microwave for 30 seconds to melt the cheese.

Add Beans and Grits… and garnish. And Serve.
Good with Orange Juice!

Now Sara has the “Umph” to make it the 26 miles from Hopkinton to the Common… watch out for Chestnut Hill !!!! It’s a heartbreak. You’ll need the Rocket Fuel.

Carl- thanks for sharing your delicious recipe! It was sooo yummy, hope everyone enjoys!

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

CrossFit Des Moines Party

Good times...Good food!
Thanks Bryan and Jamie for hosting the first Crossfit Des Moines party! Theme: Clean
Everyone did an awesome job at bringing a wonderful, healthy dish to share. I am so excited to post them.
If you would like to send me your recipe I will post for others to enjoy!

Pic 1: Coach Mike, Kelli (wife of Mike and my sister), J, Bryan, Jamie, and Bobby

Pic 2: Andi and Nate

Jamie putting my recipes to use: BBQ Chicken Pizza (under labels: pizza)

Nate with his clever paleo tacos and Katie with her amazing bruschetta

Here’s the bruschetta recipe (makes 12 pieces):

from Katie's kitchen

Ingredients
• 1/2 loaf whole-grain French, ciabatta or other thin loaf bread
• 3 Tbsp / 45 ml extra virgin olive oil, divided
• 1 cup / 240 ml fresh tomatoes, chopped
• 3 cloves garlic, passed through a garlic press
• 1 tsp / 5 ml sea salt
• 1 tsp / 5 ml freshly ground black pepper
• 1 handful fresh arugula leaves, finely chopped
• 1 handful fresh basil leaves, finely chopped
• 2 Tbsp / 30 ml best quality balsamic vinegar
• 2 fresh avocados
• Juice of 1/2 fresh lemon
Preparation
1.Preheat oven to 375º F / 190 ºC. Line a baking sheet with parchment paper.
2.Slice bread into thin, 1/2-inch slices on the diagonal. Arrange slices on baking sheet. Don’t overlap. Use another baking sheet if necessary.
3.Use a baking brush to lightly coat each piece of bread with olive oil. Bake for several minutes or until lightly toasted. Remove from oven. Set aside.
4.In a medium-sized oven-safe mixing bowl combine tomato, remaining olive oil, garlic, salt and pepper. Place in hot oven and bake for 10 minutes or until tomatoes are soft. Remove from heat.
5.Transfer cooked tomatoes to new mixing bowl. Add chopped arugula, basil and balsamic vinegar. Mix gently to combine. Set aside.
6.Peel avocados. Cut in half and remove pits. Dice avocado and toss with lemon juice.
7.Top each piece of bread with tomato mixture. Top with avocado. Serve.
***Katie mentioned she couldn't’t find arugula by itself, so instead found a salad mix that had spinach and arugula together and used that. You could use spinach by itself, too.

love the presentation

maybe the theme of the night should have been avocados! Melanie made these pleasing to the eyes and mouth guacamole cucumbers

Mike made scrumptious guacamole with whole wheat pita chips

did anyone else notice the fruit was Cyclone colors! Wahoo!

so many colors=so many nutrients

Avocado Deviled Eggs

Ingredients:
10 large eggs (although I used 12)
1/4 c fat free mayo or plain yogurt
1 T lime juice
1 tsp wasabi paste (I did not include this...not a big wasabi fan..too hot)
1/4 tsp salt
pinch of fresh ground black pepper
1 plum tomato, seeded and finely chopped
1 scallion, finely chopped
1 serrano chile, seeded and minced
1 firm-ripe Hass avocado, halved, peeled, pitted, and diced
Instructions:
hard boil the eggs (place eggs in saucepan with water covering, bring to boil, boil for 10 minutes, remove from water and place in cold water bath...perfect boiled eggs), peel, and cut in half. Scoop the yolk into a bowl. Mix mayo, lime juice, wasabi, salt, and pepper into bowl with a fork until smooth. Fold in tomato, scallion, chile pepper. Lastly, fold in avocado and spoon into halved egg whites.

Coach Mike's seasoned chicken with Thia peanut dipping sauce
is your mouth watering yet?

oh and who could forget the infamous Kale chips :)

all you need to make these crunchy slices of heaven...kale, olive oil, sea salt, oregano, garlic salt

rinse kale and separate onto cookie sheets lined with parchment paper. mix oil and spices. pour over chips....cover them well. bake at 275 til crispy...about 30ish minutes. Since I felt like a turtle while eating them, maybe they would be better as a garnish than a chip.

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/