Wild Rice w/ Apples & Butternut Squash

You'll Fall in love with this delicious recipe...ha, I crack myself up. Did you know Wednesday is the first official day of Fall!?
Bring it on...just not the snow.

Wild Rice w/ Apples & Butternut Squash

Ingredients:
1 1/2 Cups wild rice cook (or a blend of wild rice and other varieties)
1/2 Cup fresh parsley, chopped
2 T olive oil
1 medium onion, chopped
3 Cups 1/2inch cubed butternut squashed
2 Granny Smith apples, unpeeled, cored, cut into 1/4-1/2 inch cubes (best to buy organic when purchasing apples)
1 T dried thyme
1 Cup chicken broth (Watkins is the best)
1/2 Cup walnut pieces

Instructions:
Heat oil in large skillet and saute onion over medium high heat until translucent. Add squash, apples, and thyme, and saute 5 minutes. Stir in broth. Combine cooked rice, parsley, and sauteed mixture into an oils 9x13 baking dish. Sprinkle walnuts over top (these turn out to be sooo tasty and rich so be generous). Bake 425F for 20-25 minutes. Serves 10.
Of course, J likes his with Robert's 1% cottage cheese mixed in so it gets ooey and gooey!

The Ultimate Lifestyle Package from Sara B Consulting

Reach and maintain a healthy body weight with your customized lifestyle plan, make peace with food through intuitive eating (no numbers) approach, respect your body and honor your health. Package includes:
~ Initial consultation
~ Detailed food log review
~ Initial caloric calculation
~ Pantry makeover (in your kitchen)
~ Grocery store tour
~ Additional nutritional education as needed

Week 1: Initial consultation
Week 3 and 7: One-on-One follow-ups (45 min each)
Weekly: Q&A through phone or email & goal tracking

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

Apple Squash Soup

Get ready for fall infused foods....
Once the leaves start turning and the air gets a little bite to it my cravings for squash, apples, pumpkin, and soup goes through the roof. Luckily, all these foods offer amazing health benefits including vitamin A to help ward of the looming cold and flu season.


This recipe is wonderfully simple and incredibly comforting. Garnish with apples and a couple slices of whole wheat baguette.
find the recipe here: Apple Squash Soup
or here:
Ingredients:
1 large onion, chopped
1/2 tsp diced sage
2 T Land o' Lakes butter
14 oz chicken broth about 1 can (I use Watkins powdered form)
3/4 c water
2 medium granny smith apples, peeled and finely chopped
12 oz cooked squash (about 2-3 cups)
1 tsp ground ginger
1/2 tsp sea salt
1/2 c fat free evaporated milk
Instructions:
Saute onions and sage with butter in saucepan, about 3 minutes or until tender.
Add broth, water, and apples. Bring to boil, reduce heat and simmer for 12 minutes. Add squash, ginger, and salt; return to boil. Reduce heat and simmer for 10 minutes. Cool until lukewarm. Process batches in blender or food processor until smooth. (I filled the blender about 1/4 full each time).
Return to pan and add evaporated milk. Enjoy!

Want to enjoy the comforts of learning to cook a delicious and nutritious meal from your home? Invite me over for an hour of cooking with the gals (or guys). Group or individuals sessions are welcomed! The only thing you supply is the house to make a mess in :)

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/

First visit to the Apple Orachard this season & Homemade applesauce

The other week J and I made our first trip of the season to Wilson's Apple Orchard just outside of Iowa City.
One of my favorite things about fall, besides football, is the FOOD, duh. Apples, squash, pumpkin, and everything that is made from these scrumptious ingredients.

Here I am, ready to go!

We had to travel on the unbeaten path to get the best apples

Good think I wore my high waters

J has spotted a good one!


Out varieties this time included: Ginger Gold, Summer Treat, and Burgundy.

With full buckets we were ready to head home.

I just wanted to share a picture of the fun apple I picked up at New Pioneer Coop the other day....it was pink inside!

Homemade Applesauce:
Ingredients:
4 apples that have been peeled, cored, and chopped into pieces
1/4 tsp lemon zest
juice of 1/2 lemon
ground cinnamon to taste (start with a couple teaspoons)
sweetner to taste (start with 1/4 C) - I used evaporated cane juice (you can purchase in HyVee health market), you can also opt to use brown sugar, Stevia, honey, agave nectar, etc.
about 1/2 C water

Instructions:
Place all ingredients in large pot over medium-high heat. Cover and cook ingredients for 10-20 minutes or until apples are soft. Allow to cool and then mash with potato masher or fork.

My pal Abby just made homemade applesauce as well (great minds think alike)...visit her site here.

Enjoy! and GO CYCLONES!

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

Chilled Oatmeal with Vanilla Yogurt

J had a business trip in Atlanta a couple weeks ago. Every morning he'd call to express that he was in love with his breakfast. A coffee shop near his hotel served up this chilled oatmeal that has become a "J and I favorite" in our household.

Chilled Oatmeal with Vanilla Yogurt
a PERFECT way to eat oatmeal during those hot summer days


Ingredients:

1/2 cup quick or old fashioned oats (because you don't cook them we find quick to work well)
1/2 cup vanilla yogurt (I use homemade yogurt flavored with Watkins vanilla and honey, you can use plain or Greek yogurt with vanilla flavoring and honey)
1/2 green apple, diced
1/4 c dried cranberries
splash of skim milk
almonds
and any berries you have (raspberries, blackberries, blueberries, strawberries)
1 T of ground flaxseed (optional)
Instructions:

Mix oatmeal, yogurt, diced apple, cranberries ,and a splash of milk together. When thoroughly combined, top with almonds and berries.
Enjoy!

a balanced breakfast: whole grain carbs from the oats, protein from the yogurt and milk, and heart healthy fats from the almonds and flaxseed.

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

Caramel Apple Bars

My mom whipped up these tasty treats for J and I last night.

It's always nice having your Mom make your bedtime snack.

Caramel Apple Bars

Ingredients:

1 C natural peanut butter (Parker's and Maranatha are my favorites)

3/4 C caramel-flavored ice cream topping

3 T packed brown sugar

3 C Cherrios

1 C coarse chopped dried apples

1/2 C peanuts, whole OR chopped

Instructions:

Line 8x8x2 inch baking pan with foil, extend foil over edge of pan. Spray foil. In large saucepan combine 3/4 C peanut butter, 1/2 C caramel topping, and brown sugar. Cook and stir over medium heat just until mixture starts to bubble. Remove from heat. Add cereal and apples; stir gently to coat. Transfer to prepared pan; press firmly into pan with spatula or wax paper. In small bowl stir together remaining 1/4 C peanut butter and 1/4 C caramel topping. Spread evenly over bars and sprinkle peanuts over top, pressing lightly. Let bars stand for 1 hour. Enjoy!

ps..this is a good item to make on hot summer days when you don't want to heat up your oven...and the kids can help!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Oatmeal Apple Pancakes & KCCI media pics

That's right...another pancake recipe!
Have I expressed to you how much J and I love breakfast foods!?! ;)

Oatmeal Apple Pancakes
this recipe comes from fellow Des Moines Crossfitter, Katie. Thanks!
Ingredients:
- 3/4 quick cooking oats
- 3/4 whole wheat flour
- 1 cup skim milk
- 1 -2 tsp of agave
- 2 tbsp unsweetened applesauce (Katie used Trader Joe's chunky spiced applesauce and soon you will be able to too because DSM is getting a Trader Joe's!!!)
- 2 tsp baking powder
- 1 tsp cinnamon
- 1 tsp vanilla
- 1 diced apple, peeled first (check out this apple corer and peeler)

Instructions:
1. Heat griddle to 375F.
2. Mix all the ingredients until blended and then pour about 1/4 c batter onto griddle .
3. Enjoy with chunky spiced applesauce on top (or you could use real maple syrup, honey, or fresh berries)

Yummm....full of apple chunks and oatmeal!

Simple Homemade Applesauce
Peel and slice 1 apple, add a cup of unsweetened applesauce and a tablespoon or two of real maple syrup if you desire more sweetness. Heat on medium low in saucepan till apples are soft.

Enjoy these yummy cakes for breakfast or dinner!

KCCI Channel 8 News - Sara B Consulting

10 Principles to Healthy Living

Yesterday went great! The KCCI crew were so welcoming.

It brought me a lot of joy to share my passion for healthy lifestyles to central Iowa.

We all know the world, America, and Iowa needs a health intervention.

So I am trying to do my part....one message, one individual, and one lifestyle at a time.

I hope to find a video of the segment to post for all those who missed it.

Until next time...

look good, feel good, do good

www.sarabconsulting.com

Nutrition Bites #5 - Managing snack time

Happy Easter!
I thought this Nutrition Bite seemed appropriate for the holiday.

Sara B Consulting principle #5 - Schedule snack time
Who doesn't love that warm baked cookie or chocolate-caramel filled egg?

In my consulting I try to teach people to have no “guilty” feelings about food. This feeling should have no relationhip what so ever to food. Guilty is what you feel for breaking a law, telling a lie, or being a bully........not for eating.

If we feel guilt then we are not managing our well being. I have no cheat foods….I enjoy my cheesecake, cookies, ICE CREAM, and cake…the kicker…I know how to manage it. I don’t keep them around, I enjoy sharing dessert with my husband at a fancy restaurant, I don’t do “diet junk food”…what’s the point, and I train my butt off which gives me a little more flexibility. As my #9 principle goes... it’s what you do 90% of the time that matters. So DON’T feel guilty about the 10% or you’ll go crazy!

Food is our fuel. “Eat to Live, not live to eat.” Benjamin Franklin

with that I will leave you with a link to one of my favorite desserts on my blog

Baked Apples
http://sarabconsulting.blogspot.com/2009/10/fall-perfect-mealchili-and-stuffed.html


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

Fresh Fish from Seattle's Pike Place-Scallops and Halibut

J was off in Seattle last week for his new job. While there he had the opportunity to stop by the famous Pike Place Market.

He said I would have been in heaven! So many colors and flavors! So fresh and so local!

After sending pictures and desperately trying to share the experience with me back in Iowa...he decided to bring it home....

packed fresh with dry ice....
1 whole halibut, 2 wild salmon fillets, and scallops

he also brought some homemade flavored pastas....lemon parsley, lemon pepper, lime cilantro....

and dark chocolate linguine....can't wait to try this one

just one of the many colorful varieties of apples at the market

Let the seafood feast begin! ps...this would make a GREAT date night at home.

For appetizers:

Seared Scallops

with herbs and grapefruit

Ingredients:

1 T coconut oil or olive oil

1 pink grapefruit, peeled and segmented

2 T agave nectar

juice of one half lemon

1 clove garlic, passed through a garlic press or 1/2tsp jarred garlic

1 T chopped fresh parsley or 1/2T dried parsley

1 T fresh basil or 1/2T dried basil

6 large scallops

1/2 tsp sea salt

1 T extra virgin olive oil
Instructions:

Preheat oven to 400F. Melt coconut oil in frying pan in medium heat. Add grapefruit and agave nectar and warm segments on each side for several seconds. Add lemon juice, garlic, and herbs. Cook a few minutes longer until heated through.

Remove from heat and set aside. Dry scallops with paper towel. Season with sea salt. In medium oven proof skillet, heat oil over high flame. Add scallops and sear on one side for 2 minutes or until golden brown. Flip scallops over and place them in the hot oven for a few minutes. Do NOT over cook. Scallops will be nice and golden and slice easily. Place grapefruit mixture on plate and display scallops on top. Enjoy this sweet and tangy start to your meal!

I had J be in charge of the halibut....he did a fabulous job!
Pan-Seared Halibut Steaks

with Lemon Zest

Ingredients:

4 halibut steaks, about 4-5 ounces each

1 tsp sea salt

1/4 tsp fresh ground black pepper

1 1/2 Ts olive oil

1 tsp lemon zest

and a grind from Simply Organics citrus a'peel (sesame seeds, orange peel, lemon peel, garlic, onion. parsley, coriander, fennel seed)

Instructions: so easy

Preheat oven to 350F. Season halibut steak with salt, pepper, lemon zest, herbs, and olive oil.

Place large saute pan over medium-high heat, Add halibut and lower the heat to medium. Sear about 3 minutes per side and then place in hot oven to finish cooing for about 5-6 minutes depending of thickness. Should flake as salmon does when cooked.

Entree almost complete....

Lemon Parsley Malfaldine

with Super Simple Lemony Ricotta Sauce

from Pappardelle's

Ingredients:

1 lb Papperdelle's Lemon Parsley Pasta....you could use a whole wheat pasta instead

the noodles really tasted like lemon and parsley

1 cup ricotta

2 Ts olive oil

1 lemon, zested and juices

1 c of basil leaves, washed, dried and torn in small pieces...or use 1/4-1/2 c dried basil

sea salt
Instructions:

Cook pasta in pot of boiling salted water until al dente (about 5-8 minutes). Drain, but reserve 1/4 cup cooking liquid.

In large serving bowl mix ricotta, olive oil, lemon zest, and juice.

Add drained pasta and mix together well. Sprinkle basil leaves and sea salt over top and serve.

If pasta and sauce become too dry before serving add the reserved 1/4 c cooking liquid and stir.

The masterpiece! Served with oven roasted Italian veggies (veggies marinated in Italian dressing).

To come: coconut chicken

Until next time...

look good, feel good, do good...

http://www.sarabconsulting.com/