Holiday Celebrations and Cuisine

For Christmas Eve I prepared this salad and dressing. It brought cheer to everyone's taste buds.
Spinach and Red Pear Salad
with Pomegranate Vinaigrette
Salad:
Organic baby spinach
1/4 sliced red onion
sprinkle 0f blueberries (optional)
1 red pear, sliced into pieces
toasted walnuts
blue cheese
Dressing:
1/2 C pomegranate juice
3 T sugar, could try honey
3 T balsamic vinegar
1 T canola oil
1 tsp grated orange rind
Combine all ingredients in a small bowl or jar and whisk/shake together until blended.
calories for 3 T serving of dressing: 96grams

Quinoa, Couscous and Cranberries (recipe another day)

Mom made these feta, tomato, and cucumber kabobs for NYE. So light and delish!

Just soak the tomatoes and cucumber in a little olive oil and balsamic vinaigrette and viola...a super easy appetizer!

Dad splurged and surprised Mom with an edible arrangement....I loved the chocolate covered granny smith apples!

Christmas at the Schwertfeger's

the kids sharing the Christmas story before presents, so we can all remember what it is truly about

Anna sporting her Hawkeye jersey, complete with shoulder pads
Christmas at the Boisen's

Emmerson, Peyton, and their cousin Isla (far left)

Peyton passing out the presents

Emmerson scored on the ISU gear!

and Ironman/triathlon swag!

Peyton shows off her gifts....

and other people's gifts

Some attire from myself and Baby S.

Two things that I hold dear to my heart....veggies and the Cyclones!

NYE at the Schwertfeger's

with the Boisens and the Browns

fun games, good food, great company

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

The 10 Best Greens for You

Since everything seems to be red and green these days....today I thought I would highlight

The 10 Best Greens for You
From: The South Beach Diet
Research shows that eating dark greens may help maintain good health
by reducing your risk of heart disease, some cancers, and several
other illnesses. They're also rich in beta-carotene, folate, and
vitamins C, E, and K, which help protect against free radicals
(unstable oxygen molecules that can damage cells). Eating dark
greens regularly may also lower blood pressure and cholesterol,
promote normal eyesight, and improve gastrointestinal function.

Include these 10 nutritional powerhouses in your diet:
Beet greens
Bok choy

Brussels sprouts
Collard greens

Kale (check out my kale chip recipe)

Mustard greens
Romaine and red-leaf lettuce
Spinach
Swiss chard

Turnip greens
How Much Is Enough?
The most recent dietary guidelines published by the US Department of
Health and Human Services recommend consuming at least 3 cups of
dark-green vegetables per week, but if you're like most Americans,
you don't get enough.

The good news: All vegetables contribute to a healthy eating plan. So
eat a wide variety — both green and otherwise — throughout the week,
and you'll take a big step toward providing your body with the nutrients
it needs.

Until next time...eat your greens &

look good, feel good, do good

http://www.sarabconsulting.com/

About as easy as it gets Tortellini Soup

A few weeks ago when I was still trying to fill my belly with whatever would settle it, I remembered this easy tortellini soup recipe my mom use to dish up.
Quick & EasyTortellini Soup
Ingredients:
1 package tortellini's
1 container V8 vegetable juice
1 container of frozen, chopped spinach OR 4-5 cups fresh, chopped
1 can diced tomatoes (Italian flavor)
1 lb lean ground beef or ground turkey breast
Italian seasoning
Instructions:
Brown meat in large sauce pan. Add various Italian seasonings such as oregano and basil.
Add cooked meat, V8, tomatoes, and spinach to large sauce pan over high heat. Add tortellinis. Bring to a boil and then reduce to medium heat. Heat until tortellini's are tender.

Serve with a slice of fresh mozzarella or grated Parmesan cheese.

Enjoy!

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/

Back to School Recipes & B-Day Fun with the Family

On Thursday I did another presentation at Continental Western Group on "Back to School the Healthy Way." The focus was on why it is important for kids to eat healthy, how to pack a healthy lunch, and lunch time makeovers.
Of course, there were food samples! The idea behind the samples is they are all easy recipes with minimal ingredients that can be prepared by both a parent and a child (some may need supervision).

Pizzadillas
from kidshealth.org
Ingredients:
4 whole-wheat tortillas (8 inches) - I use Amy's Organics
2/3 cup fresh or frozen spinach, finely chopped
2/3 cup 2% mozzarella cheese, shredded
1 cup marinara sauce (store-bought or homemade)
Cooking spray

I found this marinara made in Coralville, Iowa at the Coralville HyVee
Instructions:
Lay 2 tortillas on a flat surface. Divide spinach and cheese between the tortillas.
Top with remaining 2 tortillas.
Place skillet over medium heat. Lightly coat pan with cooking spray.
Gently slide 1 pizzadilla into the pan and cook until light golden brown on one side (about 1-2 minutes).
Using a thin spatula, gently flip over the pizzadilla and cook for 30-60 seconds more or until cheese is fully melted.
Remove pizzadilla and cut into triangles. Repeat with remaining pizzadilla.
Serve with marinara sauce for dipping.
You can wrap and refrigerate leftovers to take to school for lunch.

Strawberry Bars

loosely adapted from kidshealth.org

Ingredients:
1 c white whole wheat flour
1 c rolled oats
1/4 c butter or margarine, softened

1/4 c unsweetened applesauce
1/4 c light brown sugar
1/4 tsp baking powder
1/8 tsp salt
3/4 c strawberry jam - make sure it is a product that does not contain high fructose corn syrup

3/4 c sliced fresh or frozen strawberries

Instructions:
Preheat oven to 350° F.
In a large bowl, mix everything together except the strawberry jam and strawberries.
Measure out 1/2 of this mixture. Leave the rest in the bowl, and set it aside.
Take the mixture and press it into the bottom of the greased pan. You can use your hands or a spoon. Make sure you cover the entire bottom of the pan!
Using a large spoon, spread the strawberry jam on top of the mixture in the pan. Follow with the strawberry slices. Spread it evenly all over.
Take the mixture that was left in the bowl, and spread or sprinkle it over the strawberry jam. Press it down lightly.
Bake for 25 minutes. Remove the pan from the oven, and allow it to cool for at least 15 minutes.
Cut the bars into 12 squares to eat and share!

Each participant got their own sack of samples!
I also sampled Banana Roll-ups.

Birthday fun with the family!

Mom and Dad had us kids over for cake and homemade ice cream. Mom created another cake masterpiece! It's a baby stroller :)

Peyton looks guilty....is that chocolate on the side of her mouth?

Emmerson tried teaching Peyton how to start a race

it seems she left her in the dust

"Wait for me Emmerson!"

"oh my, a camera....how do I look?"

Jazz (my parents and I's little sister from Big Brothers/Big Sisters)

Emmerson catching a ride from J

I love family time!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Leigh's visit & Coconut Chicken Spinach Salad

My good pal, Leigh, came to visit me last night! Wahooo!
As soon as we say "hi" the conversation does not end....into the night we chatted away over good food and wine.
First, though, I dragged her to track practice so she could help our Solon high jumper since Leigh jumped at ISU! -Thanks Leigh!

Dinner:
We share the same passion for wholesome food (she's a dietitian too...what do you expect), so for dinner we dished up fresh colorful spinach salads with all the fixins.

Coconut Chicken Spinach Salad
fixins:
leftover chicken from my coconut chicken dish: http://sarabconsulting.blogspot.com/search/label/Coconut
homegrown spinach from Leigh's aunt and uncle's garden in Grinnell
fresh blueberries and organic strawberries

sauteed mushrooms in 0live oil

locally grown tomatoes

and Penzeys Spice's Italian Dressing

Gorgeous! Look at all the color aka nutrients. I love salads because they are such an easy way to fill up on nutrient dense foods.

Good dinner, good conversation.

Breakfast:

eggs seasoned with Fox Point (Penzeys spice)

Whole wheat fruit and nut bread from South Union Bakery (Des Moines)

w/ homemade rhubarb strawberry sauce

Strawberry Rhubarb Sauce is so simple to make. Just bring to a boil sliced rhubarb and strawberries. Add sugar to taste and simmer away till it reaches the consistency you desire.

Leigh trying Chia seeds....don't be so dramatic :)
she actually said she liked the "crunch" and instantly wanted to run 19miles but instead had to jump in her car and drive to Cleveland....dangit....next time Leigh!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/