Brown Wedding!

I promised some pics from Kelli (my older sister) and Mike's wedding!
Lovely day, lovely wedding, lovely bride!

my dad made this cupcake stand...isn't it great!?

the decor was beautiful...black, white, and silver. very enchanting and romantic!

my niece Emmerson and I

the siblings...Matt, me, Kelli, and Bryan

Congrats Kelli and Mike Brown!

Until next time...

look good, feel good, do good

Quinoa Soup - A MUST TRY

Tonight I made a recipe from my Bridal Shower Recipe book. Each one of the guest had to bring a favorite recipe....I made Aunt Barb's Quinoa Soup and it was a hit according to the Taste Panel of one!

You have to make this simple and nutritious soup!

Don't know what quinoa is...let me tell you. It is a very nutrient packed whole grain. In fact, it is the ONLY grain that contains all 9 essential amino acids...another words it packs in all the protein that a lean piece of meat would! Great choice for vegetarian meals!

You can usually find it boxed/bagged up (Bob's Red Mill) in the health section of your supermarket or out of the bulk bins....just ask!

Quinoa Soup

by Aunt Barb Davis

Ingredients:

4 C chicken broth (my Aunt Bard gave me some Watkin's for a gift....simply the best!)

1 C quinoa
1 C frozen corn
1/3 C salsa

1 avocado diced

sea salt

1/4C chopped cilantro (I used dried parsley since I did not have cilantro)

lime wedges for serving (I forgot these but it would be pretty)

Instructions:

Bring broth to boil and add quinoa. Boil, uncovered for 15 minutes. Add corn and salsa and heat through. Remove from heat, add salt and cilantro. Serve with avocado and lime as garnish.

2 green veggies for the side. Asparagus sauteed in olive oil and sea salt and steam bag green beans

We tore up the cylecross course again last night! Check out J's kit...pretty stylin'

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/ (website under construction, sorry for the mess)

French Toast Mania- Traditional and Raisin Walnut

Nutrition Bites #3
Sara B Principles #1 - Be Mindful
Try eating without the news on or reading the newspaper. J and I went without the Today Show this morning which was hard to do. However, it really helped us enjoy what we were eating and prevented any over eating!

FRENCH TOAST MANIA

I have made french toast the past two mornings. It's just such a warm, welcoming way to fuel up in the morning.

The first morning I made pretty traditional french toast with a twist.

Whole wheat bread dipped in the mixture of.... 2 whole eggs, three egg whites, Watkins vanilla, cinnamon, and strawberry yogurt (we usually add skim milk but did not have any :)

...also when we have orange juice or peel on hand I add a touch of this

This morning was luxury french toast aka

Whole Wheat Raisin Walnut

Basically, I use the same mixture as above...eggs, vanilla, cinnamon, and skim milk. I bought the bread from our local co-op New Pioneer...it adds sooo much flavor. You can use any flavored bread you desire....maybe not veggie ;)

I like to cut thin pieces so they get a little crispy.

Serve with fruit, sugar-free syrup, almond butter, peanut butter....

J and I road cycle cross bikes last night....brrrr

Warming my feet!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Sports Nutrition - Who Delivers?

Please search the title "Sports Nutrition - Who Delivers?" on youtube to learn more aboue sports dietitians....the sports nutrition experts!

Thanks!

Quick Convenient Chicken Stir-fry

The wedding was a success! Kelli (my sister) looked beautiful, Mike was handsome, the ceremony was breathtaking with Mike's cousin Laura singing, and the reception was a dance-a-thon! I will post pictures as soon as I have some and possibly my toast if I can figure that out.

J and I rolled back into town, grunted out his scheduled Ironman workout, opened up our fridge to figure out some dinner and saw.....nothing. This is very unusual. What were we to do!?

I reached for my new wok and whipped up a very easy and convenient stir fry!

the goods:

frozen stir-fry veggies (not pictures), sesame oil, Classic Stir-fry sauce, Uncle Ben's Brown Rice, and edamames for the side

I heated up the oil, added the chicken and cooked till about done, added frozen veggies, mixed in stir-fry sauce at the end, heated, and served over the brown rice

Simple and satisfying!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

to come...quinoa soup and roast!

Nutrition Bites #2 and Spaghetti Squash

Nutrition Bites #2

Try making the recipe below with a lean protein source such as lean ground beef or ground turkey breast. This will help make a balanced meal which is Sara B Principle #2 - Balanced Meals. I teach my clients what balance looks like throughout the day so they are best fueled and feel great!

Fall is definitely the season for squash. Not only does it taste better right now but it's good for the budget too.

Because of this I try to take advantages of all varieties including the spaghetti squash!

I'm guessing a lot of you have never tried this kind before because we are unfamiliar with how to prepare it. It's not the sweet flavored ones that only require a little honey or brown sugar.

so how do you prepare....easy...just like spaghetti!

Instructions:

First split the squash into two halves longways. cook upside down in pan with about 1/2 inch of water. bake at about 400 for 45ish minutes. You know the squash is done when you can flake the strings off the inside with a fork.

Serve with pasta sauce and enjoy!

you will have to excuse my absence from the rest of the week...my sister gets married Saturday!

Congrats Kelli...soon to be Mrs. Brown!

Until next time...

look good, feel good, do good...

http://www.sarabconsulting.com/

Vegetable Hash

Tonight's dinner consisted of any vegetables I could get my hands on! I have to give compliments to my Uncle Jim because all the veggies and my giant gourd came from his farm in Oto, Iowa.

Vegetable Hash

Ingredients:
from Clean Eating Magazine with of course a Sara touch

3/4 lb small new potatoes, left unpeeled, halved (not really sure how many 3/4lbs is...so I used about 4 cups sliced in half)

1 small acorn squash, peeled and cut into 1/4 inch pieces

3 sweet potatoes peeled and cut into 1/4 inch pieces

1 tsp fresh rosemary, chopped

1/2 tsp sea salt

1/2 tsp fresh ground pepper

olive oil cooking spray

4 tsp olive oil, divided

1/4 onion minced or 2 shallots

2 cups broccoli, shredded

1/2 C green pepper, red, yellow...whatever you have

Instructions:

Preheat oven to 425F. In bowl, lightly toss potatoes and squash with rosemary, salt, and pepper. Place on baking sheet misted with cooking spray. Drizzle 2 tsp olive oil over veggies and gently toss. Bake for 25 minutes or till potatoes are tender. Stir every 10 minutes.

Heat remaining 2 tsp oil in nonstick skillet over medium-high heat. saute onions, broccoli, and bell peppers for 1 minute. Add potato-squash mixture and cook for 5 minutes or until heated.

I served it over eggs to add some protein to the meal.

J topped his with some of these colorful, sweet and hot peppers...all from Uncle Jim.

Until next time...

look good, feel good, do good...

http://www.sarabconsulting.com/