Happy St. Patrick's Day

Hope you all had a fantastic day.
I love Shepherds pie.
Cottage pie or shepherd's pie is a meat pie with a crust of mashed potato.
The term cottage pie is known to have been in use in 1791 when the potato was being introduced as an edible crop affordable for the poor.
In early cookery books, the dish was a means of using leftover roasted meat of any kind, and the pie dish was lined with mashed potato as well as having a mashed potato crust on top.

 I have never made Shepherds Pie, have only had it in restaurants. I wanted to think up a good low glycemic way to make it. I had 2 pounds of ground chicken in the freezer so I started with that. I looked up several different recipes and just pulled out the things about each that sounded good. And, away I went.

 I browned up the 2lbs of ground chicken, added sea salt, red onion, celery, fresh ground pepper & carrot.  Then I added tomato paste, chicken broth, green beans, thyme, rosemary & chopped garlic. I let that simmer for about 15 minutes to let the flavors mix.

While that was simmering I cut up and steamed a head of cauliflower. When it was done a mashed it up with my stick blender.

 

 and added a handful of low cal Italian blend, shredded, cheese.

 I then put the meat mixture into a pie pan and put the cauliflower mixture on top and spread it out.

Baked for 35 min and ...... WHAAALAAA

Let it sit for 15 min and then I dug in.

It was DELISH!

Low Glycemic Shepherds Pie

2lb. ground chicken
1 cup chopped onion
2 carrots, diced
2 cloves garlic, chopped
1 tsp. sea salt
1/2 tsp. fresh ground pepper
2 tbsp. organic quinoa flour
3 tbsp. tomato paste
1 1/2 cup chicken broth
1 tsp. thyme leaves
1 tsp. rosemary
1 1/2 cup organic green beans (frozen)

1 head cauliflower
cheese, shredded (1 palm full)

Preheat oven to 400

1.  Brown the ground chicken and add the onion, carrots, garlic. Cook until they begin to take on color, approximately 3 to 4 minutes. Add salt & pepper.
2. Sprinkle the meat with the flour and toss to coat, continuing to cook for another minute. 
3. Add the tomato paste, chicken broth, rosemary, thyme, and stir to combine. Bring to a boil, reduce the heat to low, cover and simmer slowly 10-12 minutes or until the sauce is thickened slightly.
4. Add the green beans.
5. Steam the cauliflower. When it is soft, drain the water (make sure it is dry) and mash the cauliflower until smooth.
6. Add the cheese to the cauliflower and stir to mix.
7. Place the meat mixture in the bottom of a 8 x 8 inch pan or in a pie pan.
8. Spread the cauliflower cheese mixture on top of the meat mixture.
9. Bake 35 minutes & let rest for 15 minutes.

Enjoy and let me know how you like it :)

First Week Of Spring TLS Chanllenge

We are now one week in on our Spring Find Your Fit Challenge. We did a week of detox and got rid of all the toxins in our bodies and then moved on to our low glycemic eating. I have lost 12lbs. and Bruce has lost 15lbs. This will probably be the only time we are close in our weight loss, so I am doing the happy dance as I type this.  (that accounts for all the type o's).

We had this GREAT product training today that my friend Jason Barter did. The one thing that sticks out to me is the section he talk about where the US allows chemically derived and potentially toxic ingredients in our foods and the same manufacturers change the ingredients in other countries that don't allow these ingredients.




Some of the key American brands that are participating in this deception are McDonald’s, Pringles (owned by Kellogg’s), Pizza Hut and Quaker (owned by Pepsi), Betty Crocker (owned by General Mills), Starburst (owned by M&M/Mars), and Ritz Crackers (owned by Kraft). In the examples below, red text indicates potentially harmful ingredients and/or ingredients likely to contain GMOs.

        
All the ingredients listed in RED are toxic/cancer causing ingredients. All this info can be sound in the article Food Babe Investigates: How Food Companies Exploit Americans with Ingredients Banned in Other Countries. It really is a MUST read.
               

Now that we have a start (check out the website for the whole story) on what NOT to eat how about some wonderful stuff we should eat :)

skinnytaste.com

Chicken & White Bean Stuffed Peppers

2 Tbsp. olive oil
1 onion, chopped
4 cloves garlic, chopped
1/2 red bell pepper
1/4 cup parsley (or cilantro)
5 bell peppers (red, yellow or green)
14 oz. shredded cooked chicken breast
1/2 tsp cumin
adobo (or salt) to taste
15.5 oz can white beans
1/2 cup reduced fat shredded cheddar cheese


In a medium pan, heat oil on medium heat. Add chopped onions, garlic, parsley and red peppers.  Saute until soft, about a minute. Add chicken and season with cumin and adobo. Add beans and 1 to 1 1/2 cups of water and simmer for about 5-10 minutes, until it thickens and the liquid reduces. Adjust spices to taste.


Preheat oven to 350. Cut peppers in half removing seeds and stem. Place peppers in an oven-proof dish. fill each pepper with 1/3 cup of chicken and bean mixture. Pour about 1/3 cup water or chicken broth on the bottom of dish. Cover tight with foil. bake 40 minutes. Remove foil, top with cheese and bake uncovered another 5 minutes.


We loved these. When I try a recipe or make one up, we never know how we are going to like it. This one was good, really good. I use as many organic ingredients as I can. And when you use good food, not preservatives, fresh, whole foods, it is a amazing how full and satisfying your food is. We may pay a little more for it, but the out come is so worth it.
Serves 5

I added Roasted Brussels Sprouts and a Cucumber Salad. Great meal.


Let me know how you like the Chicken and White Bean Stuffed Peppers. Leave me a comment.


Enjoy!

P.S. I just found a really good blog article from Lauren Ridinger @ Loren's World on 5 delicious and healthy snack choices. Great ideas.

TLS Challenge Almost Over

Well, the 2nd TLS Challenge is just about over. Bruce is down over 150lbs total. He is working out with his trainer about 5 days a week and I still have not found anything good about sweating, so I pass. Maybe tomorrow :) I like the cooking part of losing weight. It's funny how this new healthy way of eating has changed our lives. When we have the family over for dinner I used to make pasta or fried foods or something oooey gooey. Now, we all eat good, healthy food. And love it!
My 5 y/o Granddaughter came over yesterday to have a sleep over. The first thing out of her mouth was, "Grandma, I not eating. I only eat healthy food now." For the next 24 hours all you heard was "is this healthy food?" :)

Keep your pantry filled with all the staples and you will always have a recipe available to make.

We love soups. They and can warm you up and are very satisfying. 

Roasted Carrot Soup

Courtesy Food52

This recipe serves 4

·         6 to 8 large carrots (about 1 3/4 pounds)

·         1/4 cup olive oil

·         Salt

·         6 cups vegetable stock (good quality, not too high in sodium)

·         1 piece ginger, an inch long, peeled

·         1 sprig thyme, plus more for garnish

·         1/2 large sweet onion

·         2 large garlic cloves, chopped

·         Freshly ground black pepper

1.      Peel and cut the carrots into 1/2-inch rounds. On a rimmed baking sheet, toss the carrots with 2 tablespoons of the olive oil and sprinkle generously with salt. Set an oven rack 6 to 8 inches from the heat source and turn on the broiler. Broil the carrots until they brown and soften, turning them over with a spatula every 5 minutes or so; this should take 15 to 20 minutes.

2.      Meanwhile, bring the stock to a boil, add the ginger and the sprig of thyme and simmer gently for 15 minutes.

3.      Put the onion in a medium stock pot with the remaining olive oil. Brown the onion over medium heat, stirring frequently. Add the garlic, and then add the carrots.

4.      Remove the ginger and thyme from the stock and add the stock to the pot with the onions and carrots. Bring to boil and simmer for 5 to 10 minutes, until the carrots are soft enough to puree.

5.      Use an immersion or a standard blender to puree the mixture until smooth. If the soup seems too thick, add more stock or water and reheat gently. Add salt and pepper to taste. To serve, garnish with chopped fresh thyme.

 **Tip: you can keep ginger in the freezer and you will have it on hand. 

             If you would like this to be a "cream" soup, add 3 oz. of soft tofu.

Butternut Squash Soup

Courtesy Food52

 Ingredients

• 1 (2 to 3 pound) butternut squash, peeled and seeded
• 2 tablespoons unsalted butter
• 1 medium onion, chopped
• 6 cups chicken stock
• Nutmeg
• Salt and freshly ground black pepper

Directions

Cut squash into 1-inch chunks. In large pot melt butter. Add onion and cook until translucent, about 8 minutes. Add squash and stock. Bring to a simmer and cook until squash is tender, about 15 to 20 minutes. Remove squash chunks with slotted spoon and place in a blender and puree. Return blended squash to pot. Stir and season with nutmeg, salt, and pepper. Serve.
Serves 6


If you want something crunchy, like a cracker, try these Kale Chips.

Smoky Kale Chips

Courtesy of Bobby Flay

 

Directions

Remove the center ribs and stems from 1 bunch kale; tear the leaves into 3-to-4-inch pieces. Toss with 1 tablespoon olive oil, 1 teaspoon smoked paprika and 1/4 teaspoon salt. Spread on 2 baking sheets coated with cooking spray. Bake at 350 degrees F until browned around the edges and crisp, 12 to 15 minutes.

More Good Food

      Bruce is working with a personal trainer twice a week. Yesterday was one of his sessions. He got the reweighing, measuring and come to find out the guy isn't eating enough. Hmmm, I guess in theory his body has gotten used to the amount it is getting and he needs to up his intake. Bruce is always complaining that he can't eat anymore, so the trainer put him on 2-3 more TLS Protien Shakes. That worked for him. Can't wait to see how this works out. He's already lost about 15% body fat and sculpting is what they are working on now along with the weight loss. He can smell that $5,000.00 check :)

Inner Goddess Detox Salad

This is one of the best salads I have found. 



Ingredients:
2 cups loosely packed fresh kale, torn into bite-sized pieces
2 cups loosely packed baby spinach, torn into bite-sized pieces
1 cup shredded cabbage or coleslaw mix
10 raw, unsalted almonds, roughly chopped
3 strawberries, sliced
1 large carrot, peeled & sliced
1/4 cup blueberries
1/3 cucumber, peeled, seeded & sliced
1/4 cup raspberries
Olive oil based salad dressing
Directions:
1. Massage kale in a large bowl for 1-2 minutes, or until broken down and tender. Combine with spinach and cabbage, then turn out onto a plate.
2. Top with remaining ingredients, then drizzle with a good, olive-oil based salad dressing.



 Marzetti Simply Dressed Pomegranate Vinaigrette

 

Quinoa Pizza Bites 

 

Ingredients:
1 cup uncooked quinoa
2 large eggs
1 cup chopped onion
1 cup shredded mozzarella cheese
2 teaspoons minced garlic
1/2 cup fresh basil, chopped (or 2 tablespoons dried)
1/2 cup cherry tomatoes, diced
1/2 teaspoon salt
1 teaspoon paprika
1 teaspoon dried oregano
Pizza sauce for dipping
Directions

1. Place the quinoa and two cups of water in a covered pot. Bring to boil and then simmer for 20 minutes or until quinoa is tender.
2. Preheat oven to 350 degrees.
3. Mix together all ingredients, except pizza sauce, in a medium mixing bowl.
4. Distribute mixture into a greased mini muffin tin, filling each cup to the top (one heaping tablespoon each), and press down gently to compact.
5. Bake for 15 to 20 minutes. Cool for 10 minutes before removing from the pan. Serve warm with sauce for dipping.

Makes 24 mini muffin bites.

Bruschetta-Stuffed Mushrooms

2 portabella mushrooms (or 6 baby portabella mushrooms)
1 shallot, diced
1/4 C red pepper, diced
1/4 C zucchini, diced
2 C baby spinach, stems removed
1 clove garlic, smashed

2 T flax seed meal
1 T olive oil
1 T balsamic vinager 
1/2 Roma tomato, sliced
1 oz mozzarella cheese
2 t Parmesan cheese, shredded

Directions

Using a spoon, remove the stems and gills from the mushrooms, which are the dark ridges on the underside of the mushroom. Preheat the oven to 450 degrees. Heat the olive oil in a skillet set over a medium flame. Add the shallot, red pepper, zucchini and saute for 1 minute. Add the cleaned and trimmed spinach and cook until tender, about 2-3 minutes. Spray the bottom of each mushroom with nonstick cooking spray and place on a baking sheet pan. Place in the oven for 1-2 minutes just to heat the mushrooms. Rub each mushroom with the smashed garlic. Sprinkle with the flax seed meal. Divide the vegetable mixture between the two mushrooms, then top with tomato and cheese. Bake for 6 minutes or until cheese is melted and bubbly. Drizzle vinegar over cooked mushrooms before serving. 

Paleo Orange Chicken 

 

 Ingredients:

       1 lb. boneless, skinless chicken thighs (cut into bite size pieces)

• 3 T fat (coconut oil works well here)
• juice of 2 oranges*
• zest from 1 orange
• 1 t fresh ginger
• 3 T coconut aminos or wheat-free soy sauce
• 1 t chili garlic sauce or sriracha
• 3 green onions, chopped
•  
• Directions: In a medium size sauce pot, add the orange juice, zest, ginger, coconut aminos and chili garlic sauce or sriracha. Set over medium heat and let simmer to reduce and thicken while the chicken cooks. In a saute pan, heat 3 T of the fat of your choice, over medium high heat. Add the chopped chicken thighs and cook until a nice brown crust has developed on the chicken pieces, about 6 minutes. Add the chicken to the sauce pot and stir to coat with the orange sauce. Serve topped with sliced green onions. *Taste your oranges. If they don’t taste orange-y, then neither will this dish. Use tangerines if you gotta or add a teaspoon of sweetener until you’re satisfied with the flavor.

 Roasted Red Cabbage

  Bruce doesn't like cabbage, but he sure liked this one. There is something about roasting or grilling vegetables that really bring out their unique flavors.

1 head red cabbage

Olive oil

1-2 oz of Gorgonzola

Directions:

Preheat oven to 425

Slice cabbage into ½ in. slices and brush both sides with olive oil

Roast for 25-30 min. until edges start to brown

Top with a few sprinkles of Gorgonzola and roast for about 5 more min.

Top with cracked pepper and enjoy!

The 2nd 12 Weeks

Bruce & I are on our 2nd 12 weeks. We held our own all summer long. We traveled over 4,000 miles and ate out all 4,000 of those miles. But boy did we eat  different! Veggie omelets for breakfast, chicken salads for lunch (dressing on the side, dipping our fork in it instead of pouring it on) and extend bars for snacks, along with almonds, TLS protein shakes and fruit. The good thing is when you are riding a motorcycle you can't eat :) while driving.

We got back from our travels 2lbs. less then we started. Then came the TLS Find Your Fit Fall Challenge. So we are on our second mission. Bruce signed up for the individual and me for the coach. I have several other people that have started on TLS and the FYFFC and there seems to be 2 challenges. The first being menus and recipes/cooking and the 2nd exercise. So I thought maybe I can help with them.

I have collected a lot of recipes over the last 8 months and I have changed some of the old favorites. I am going to post them here and I hope they help you. Sometimes it you just get a kick start it make things a little easier.

Enjoy!

Roasted Vegetable Medley

2 tbs. olive oil

1 large yam, peeled and cut into 1 in. pieces

1 large parsnip, peeled and cut into 1 in. pieces

1 cup baby carrots

1 zucchini, cut into 1 in. slices

1 bunch fresh asparagus, trimmed and cut into 1 in. pieces

½ cup roasted red peppers cut into 1 in. pieces

2 cloves garlic minced

¼ cup chopped fresh basil

½ tsp. kosher salt

½ tsp. ground black pepper

Directions:

Preheat oven to 425. Grease 2 baking sheets with 1 Tbls. Olive oil. Place the yams, parsnips, and carrots onto the baking sheet. Bake in the oven for 30 min., then add the zucchini and asparagus, and drizzle with the remaining olive oil. Bake until all veggies are tender, about 30 min. Once tender remove from the oven, and allow to cool for 30 min. on the baking sheet.

Toss the roasted pepper together with the garlic, basil, salt and pepper in a large bowl until combined. Add the roasted vegetables and toss to mix.

Serve at room temperature or cold.

 

Buffalo Hummus

 

2 cans garbanzo beans, drained

¼ cup buffalo wing sauce (can adjust to taste)

1 teaspoon smoked paprika

¼ cup tahini

Juice of 1 lemon

¼ cup olive oil (more if you need to thin it out)

Directions:

Place all ingredients in a food processor and turn on until smooth.

Serve with fresh celery & carrots

Spiced Chicken and Grape Skewers

 

2 Tbs. olive oil

½ tsp. lemon zest

1 Tbsp. lemon juice

2 cloves garlic minced

1 tsp. ground cumin

½ tsp. ground coriander

½ tsp. salt

1 lb. boneless skinless chicken breast, cut into ¾ in. cubes

1/ ½ cups seedless green grapes

Cooking spray

1 Tbs. chopped fresh mint leaves

1 lemon, cut into wedges

Directions:

In a medium sized bowl whisk together the oil, lemon zest, lemon juice, garlic, cumin, coriander, and salt. Add the chicken to the marinade and toss to coat. Marinate the chicken for 20 min. While the chicken is marinating, soak the skewers in water if wooden.

Thread 4 pieces of the chicken and 4 grapes onto the skewers, alternating them. Spray and preheat over a medium-high heat, or prepare an outdoor grill. Grill the chicken until cooked through, about 3-4 min. per side. Sprinkle with mint and serve with lemon wedges.

Tuna Salad

1 6 oz. can light tuna

1 Tbsp.

Onion powder

1 inner leaf lettuce

1 Tbsp. Garlic powder

½ cup, chopped red bell pepper

Salt

¼ tsp. lemon pepper

2 Tbsp. fat-free mayo

Directions:

Combine tuna, garlic powder, onion powder, salt, lemon pepper, red peppers and mayo.

Mix well and place on lettuce leaf.

Serves: 1