Pesto Stuffed Mushrooms - 2g

Ingredients:
Pesto (recipe found on the link for Parmesan Pecan Pesto)
Cremini or Baby Bella mushrooms
Shredded Italian cheese mix

Preheat the oven to 350.

Remove the stems from the mushrooms, and replace with pesto (about 1 tsp).

To make for an easy clean up, and mushroom removal (and to help keep them baking upright in the oven), I used a mini-muffin tin, and put in a little aluminum foil, like so:

Once you have tucked the mushrooms in (or sat them gently on top), sprinkle over your cheese.

Bake in the oven for 10 minutes, remove, and enjoy!

Parmesan Pecan Pesto & Grilled Tofu - 2g

Words cannot express how much my tongue enjoyed this meal. 

I printed this recipe a good while ago, but hadn't had an opportunity to make it. Part of that was due to my novice herb gardening skills. Unbeknownst to me, you have to prune the flowering part of the basil! Now that I picked up on that fine gardening trick, my basil has finally begun to grow leaves, instead of a sturdy, long stem.

This recipe originally called for asiago cheese and walnuts. I'm sure both would be a fine substitute for the parmesan and pecans, but I used the ingredients I had at my disposal, and I loved every bite of this tasty creation!

Ingredients:
Tofu -
1 extra firm block of Tofu
Balsamic vinegar

Pesto -
1 cup of spinach leaves (a packed cup, stems removed)
1 gentle handful of basil leaves (mine were wilted from the heat, so I can't be as exact about measurements)
5 sage leaves
Oregano (as much or as little as you'd like)
1 tsp garlic
2 1/2 Tbsp extra virgin olive oil
1/4 tsp kosher salt
1/4 C pecan halves
1/4 grated Parmesan cheese

For the tofu, cut it into 1/4 in thick slices (I made mine triangles) and drizzle balsamic vinegar over the top.  Spread the balsamic evenly, and repeat on the other side of the tofu. Set aside while you prepare the pesto. Heat up your grill. 

Combine all of the pesto ingredients in a food processor. Blend until a smooth consistency. Easy as that!

Now that your pesto is made, it's time to grill your marinating tofu.

*If you're using a George Foreman kitchen grill (like me), you shouldn't need any olive oil to prevent it from sticking. If you're using a real backyard grill, you may want to test the first two pieces - brush some olive oil on one, and not the other.*

Each side will need at least 2 minutes, but when using a George Foreman grill, it only took 3 minutes, total.

Remove from the grill and top with the pesto. I used about 1 tsp of pesto on top of each wedge of tofu.

If you have leftover pesto, and some mushrooms & cheese laying around, check out my Pesto Stuffed mushroom recipe! (It's what I created with my leftovers)

Simple:

Compilation of Eating Changes & Diet Explanations

The following information is copied straight from an email I have sent to a few of my coworkers who have been curious about my weight loss. Browse if you need encouragement, ideas, shopping list contents, etc.!

http://www.healthywage.com/contest/Ten_Percent_Challenge/tellmemore - get paid $100 to lose 10% of your body weight. I only have 3 lbs to go!

http://nutritiondata.self.com/  -  I use this website all the time to check the caloric/carb content in ANYTHING.

And this is why the low carb diet works:
http://www.usatoday.com/news/health/story/2012-06-27/calories-low-carb-weight-loss/55843134/1

http://www.nytimes.com/2012/07/01/opinion/sunday/what-really-makes-us-fat.html
(this one explains the first one a little more)


In order to get your body into Ketosis (the fat burning stage in the beginning), you have to rid your body/diet of all carbs.  Your MAX number of carbs, per day, for the first 2 weeks (at least) is 20 grams. This is when your body is retraining itself to get its energy from the existing fat stores you already have (hence why the most weight is lost at the beginning).  Once you have lost a little more than half of the total you want to lose, you can SLOWLY start adding carbs back into your diet.  I’m at the point right now where I will allow myself to eat all vegetables (limiting potatoes/corn) – regardless of their carb intake.  But I’m also 2 months into the diet.  I don’t know that I will ever allow flour/gluten to become a staple in my diet again. I’m focusing more on a food pyramid that looks like this from here on out, and I feel good about it (I think that is the key to success - not limiting, but choosing):

http://www.personal.kent.edu/~cearley/ChemWrld/foodpyramid/pyramid.htm


The following foods all have less than 2g carbs per serving:

Sugar free jello – experiment w/ different flavors so you don’t get bored with it! ;)
Sugar free popsicles
Pickles
Olives
String cheese (low fat, preferably)
Pork rinds (found in the chip aisle – for that crunch if you need it)
Tuna Salad made with mayo
Chicken salad made with mayo
Celery
Crystal Light
Flavored fizzy water (artificially sweetened or not sweetened)
Eggs
Bacon (I use low sodium turkey bacon and just crisp it up so you can hardly tell it’s turkey)
Chicken
Beef
Fish
Buffalo Chicken Wings (can be found frozen: fried, not breaded)
Lettuce
Ranch Dressing
Blue cheese dressing
Caesar Dressing
Hot dogs
Bratwursts
Diet sodas
Unsweetened Tea (add splenda, but watch Truvia – it has the same amount of carbs as real sugar does)

Vegetables:
Zucchini 1 C – 4g
Asparagus 1 C – 3g
Celery
Lettuce
Spinach – 1 C – 2g
Broccoli – 1 C – 6g

Oils, butters & fats are virtually carb free!

Heavy whipping cream (think alfredo sauce) is also low in carbs. I have a simple recipe for alfredo sauce listed on the Spaghetti Squash & Alfredo link.

It’s a change – and some of the symptoms of ketosis that you might notice are headaches, achy joints/muscles for the first 3-5 days of virtually no carbs.  But after that, your body gets this ‘euphoric’ feeling, and you start seeing everything with rose-colored glasses (if you’re doing it right!).  Your appetite shrinks a lot after the first week or so – which helps contribute to a better lifestyle/weight loss!

On this diet, you can have as much chicken, beef, pork, protein as you want – you’re not watching calories, just carbs! You can even grab a burger (no bun) if you have to pick something up in the drive through.  Hardees has a “Low Carb” burger, wrapped in lettuce instead of a bun, just FYI. For health reasons, it is ideal to stick to lean proteins (think chicken & fish).

Hope this helps!!

Veggie Crackers - 6g

I wasn't super thrilled with the flavor of these (needs more garlic, I think, and the flax seed has a strange taste to it), but they are very healthy for you - and they go amazingly well with bruschetta or a hummus! And of course, the carb count is very low, and like I said, the nutritional benefit is very high, so eat up! :)

Ingredients:
1 - 2C pureed squash (butternut, pattypan, etc.)
1/3 C flax seeds
1/3 C almond flour
1 egg white
4 basil leaves, and any other fresh herbs you might have in your garden (I used oregano & rosemary)
1/4 tsp garlic powder
1/4 tsp salt

Preheat the oven to 225 degrees.

Puree your vegetables & herbs ( I chose a summer squash and a pattypan) in a food processor. Then, mix in all of the rest of the ingredients.

Like so:

 Next, using a cookie sheet lined with parchment paper or aluminum foil, begin to spread out your dough.  The thinner it is, the less time it'll take to cook, and the crispy your crackers will be.

*Use a sheet of syran wrap to cover the top of the dough, and use a rolling pin to roll it out as smooth and thin as possible.  Peel off the syran wrap before baking.

With the oven set at 200-250 degrees, you will need to bake for approximately 30-40 minutes.  When you remove them the first time, break them up as I did in the picture above, and spread them out around the pan.  Place them back in the oven and watch them until they begin to crisp up and turn a nice golden brown color.  I can't give an exact time unfortunately, because all ovens are slightly different, and it depends on how thin you get yours to be.  Just do a feel check every 10 minutes or so (not a whole lot will happen in 10 minutes in an oven set for 200 degrees...).

The total carb count was somewhere around 6 or 7 grams for 1/5 of this batch.



Mocha Frappuccino - 35 calories, 3g

Ingredients:

4 cups strong coffee
2/3 C almond/coconut milk blend (unsweetened, only 45 calories/cup)
1 tbsp cocoa powder
1 tsp vanilla extract
3 packets splenda (or more)

Mix the coffee, cocoa powder, vanilla extract and splenda together, and freeze.

In a blender, combine coffee mixture and almond&coconut milk blend.  Add a sugar free syrup for a kick, or more milk to neutralize.

VERY low calorie & low carb frappuccino! Enjoy! :)

Tomato & Mozzerella Caprese - 2g

Another summer favorite, because I can use fresh basil I have growing out back.

Ingredients:

Fresh mozzarella  (Trader Joes has a fabulous mozzarella. I prefer the kind that comes in it's own tub of water - not the vacuum sealed package)
Tomato
Fresh Basil
Salt & Pepper

Again, no measurements.  Decide for yourself how much is enough.  In my 3 slices of roma tomatoes, I added a little less than 2 carbs. The fresh mozzarella has 0, so overall, and nice low carb appetizer!

Beware, if you add balsamic vinegar (as most people do) there are added carbs in there.  And I decided to save myself the calories by NOT adding olive oil - but again, that's fairly traditional.  It's entirely up to you!

Buon Appetito!
*Italian*

BEST 100 Calorie Margarita - 4g

It's Friday! Time to celebrate with the BEST 100 calorie margarita ever!

1 tequila,                                    

                                         

             2 tequila,

3 tequila...

Ingredients:

1 shot tequila*
4 shots of Diet Sparkling Lime Soda (sweetened version)
1 orange or lime sugar free popsicle
Fresh lime juice - I used about a tsp.

Mix it together & pour over ice.  You can't beat a 100 calorie drink - and I can hardly taste the alcohol!

*1.5 oz shot = 90ish calories. You may get an additional 10 from the popsicle. 100 calories. TADA!

Crackers - yes, CRACKERS - 8g carbs

I was craving something crunchy today, to go with the bruschetta I bought at Trader Joes this past weekend.  Since the celery I bought for the hummus just wasn't going to cut it, it was back to the drawing board for me. 

After reviewing a few recipes for gluten-free crackers, here's what I put together:

1 C almond meal (the fine, white kind) - total 24 carbs *
1/2 C almond meal (the brown kind with skin) - total 4 carbs *
1/4 egg substitute (or 1 egg)
1 tsp oil (optional)
1 tbsp melted butter
Salt (I used about 1/4 tsp)
Honey (I used about 1/2 tsp) - 3g

Preheat the oven to 350 degrees.

Mix all of the ingredients together well.

If I had parchment paper, I would have been using that, but alas, I was fresh out - so aluminum foil it was! Plop the mixture on top of the aluminum foil, and place a piece of syran wrap over top - as large as the pan.  This is to assist in the rolling process. Using a rolling pin (OR a wine bottle, if you don't have a rolling pin), roll the dough out until it is nice and thin.  The thinner the better, but also the less time it will need to cook - so keep your eyes on it!

Peel the syran wrap off, and use a pizza cutter to cut the size & shape of crackers you prefer.

Last, bake the dough in the oven for 7-9 minutes.  Keep an eye on it after 7 - but keep it in until they start to turn a golden brown. Let them cool, and remove them from the parchment/foil, and voila ~ low carb crackers!!

This recipe should make enough for 4 servings of crackers. Mine were about the size (and taste) of wheat thins, and had a total of 8 carbs per serving.  The bruschetta seen above has 3g per serving, so together it makes a nice low carb snack!

*note the 2 different almond meals - one is finer, but has more carbs, hence my mixture of the two.

Roasted Zucchini 'Pizza'

This may not be the best photo in the world (I'm doing what I can with a droid), but the taste was delicious - it even had a pizza flavor/texture with the thicker roasted zucchini pieces!

Two thumbs UP!

Ingredients:

Zucchini - sliced to about the thickness of 2-3 quarters
Cheese
Tomato (in the absence of fresh, Trader Joes' Bruschetta adds a nice touch!)
Garlic Powder
Oregano (dried tastes more like the seasonings you shake on your pizza @ a pizza place)
Fresh Basil (or dried)
*No amounts this time - just do what you please!

Heat the oven to 350, and roast the zucchini on a baking pan prepared with cooking spray.  Basil, oregano and garlic powder if you choose, then put in the oven for 20 minutes.

Remove and sprinkle the cheese and add slices of tomato, tucking a little piece of the torn basil leaves under each tomato, then return to the oven for another 5 minutes.

Last, but not least, set your oven to broil, and broil for a minute or two (watch carefully so they don't burn). 

Sweet & Spicy Thai Brussel Sprouts and Tofu/Chicken

Well folks, this recipe is probably one of the more complicated ones I've made recently. Even the ingredient list happens to be a long one; however, I happened to have most all of the ingredients around (either because they are staples in my kitchen, or because I used a few of the ingredients earlier this week to make the guacamole chicken salad). 

The taste of this recipe is phenomenal - ease, not so much. But if you're looking for a good meal to prepare, this one is low in carbs - somewhere between 10-15g carbs per serving, and around 450 calories! You can decrease the carb count (but increase the calorie count) but substituting chicken for the tofu if you prefer. 

Ingredients:

1 tbsp chili sauce
2 tbsp soy sauce
1/2 tbsp rice vinegar
1 tbsp sugar free maple syrup (can sub agave for more calories/carbs - but better for you)
3 tbsp toasted sesame oil
1/4 tsp garlic, chopped
1/4 tsp ginger powder

1 package extra firm tofu, cut into 1/2 in cubes

10 oz brussel sprouts
4-5 tbsp olive oil
1/2 C scallions, chopped
5 oz baby bella or shitake mushrooms, sliced
1/4 C cilantro leaves, chopped

1 tbsp toasted sesame seeds


Mix together the first 7 ingredients in a bowl to make the marinade.

Next, toast the sesame seeds on medium-high heat in a skillet, until they turned golden brown. Remove and set aside.

Using the hot skillet, dry-fry the tofu.  To do this, simply place the cubes of tofu in the skillet (non-stick skillet), and 'fry' until golden brown.  No oil required.  The purpose of this is to dry out the tofu a little bit, and add a little more of a crispy texture.  Patience is required, and this step is not necessary.  You can also press the water out first using paper towels and something to weigh down on top, then dry-fry.

Once the tofu is a golden brown on each side (like the picture below) then you can transfer the tofu to the marinade bowl.

While the tofu is 'frying', begin to cut the brussel sprouts in quarters - length wise. After you have removed the tofu, add brussel sprouts and 2 tbsp oil to the pan.  Cook on medium-high heat until they have begun to brown:

Remove brussel sprouts from skillet, add 2 more tbsp of oil and the mushrooms and scallions. Heat for about 2-3 minutes or until the mushrooms begin to brown. You may need to add an extra tablespoon of oil here.

Add the mushrooms & scallion mixture to the brussel sprouts you have set aside, and place ONLY the tofu back in the skillet (leave as much of the marinade out - you'll use this later to help create the sauce). Saute the tofu in the skillet for 5 or so minutes - until it takes on your desired texture/color. 

Add the mushrooms, scallions and brussel sprouts back into the skillet, as well as the cilantro, remaining marinade, and last but not least, the toasted sesame seeds.

Cook together for another 5 minutes or so, and serve immediately.

Makes 3 servings

P1: Roasted Brussel Sprouts with Garlic Aioli - 7g

The roasted brussel sprouts have a sweetness to them - mix that with the salty and slightly sourness of the aioli, and you've got total taste bud disorientation (and I LIKE it)!

It's like a bloomin' onion - only better for you!

Ingredients:

10 brussel sprouts
1 1/2 tbsp olive oil
salt

Aioli

3 tbsp mayo
1/8 tsp crushed garlic
1/2 tsp lemon juice
Herbs from my garden (1 basil leaf, 2 sage and 1 oregano - finely chopped)

Preheat the oven to 400 degrees.

Cut the brussel sprouts into quarters (length wise), and drizzle them with olive oil in a bowl.  As I placed each wedge on the baking tray, I made sure to gently rub the olive oil all over the outside of each.  Bake for 15 - 18 minutes - until they begin to brown on the tips.

While the brussel sprouts are baking, mix together the aioli ingredients. You can play around with your herbs if you're feeling gutsy.  The recipe I 'used' called for parsley - but I, for one, find parsley to be a very bland herb. And I'm a flavor enthusiast.

Makes 2 servings.

The white 'flower' in the picture above is a Leek Blossom that I picked up at Matthews Community Farmers Market yesterday (along with the other flowers).  If you eat one of the little white buds, it tastes JUST like onions/chives.  I added a few of these blossoms to my aioli as well ~ but good luck finding these!

It's Just a Pinterest Kind of Day...

It all started with a trip to Trader Joes.

I have never been to Trader Joes & left without feeling good about my purchase - and even myself.  It's just a feel-good kind of place.

(Mental note: shop there more often)

As I was walking amongst the produce, I made the decision to no longer limit my vegetable choices due to their carbs. Some may call this 'Phase 2' of the Atkins Diet; however, since I am not technically DOING the Atkins Diet (I've been incorporating vegetables all along), I will just consider it the turning of a new leaf.

Since it happens to be the middle of summer, I'll be indulging in a fruit every now and then too, but fruits can be tricky.  Banana's have an incredible amount of sugar in them, and other than their potassium, I'm not sure what other nutritional value they provide...  For the time being, I will be avoiding fruits such as this, but on the whole, fruits are no longer out of the question either!

What a great day today is!

To celebrate, I have been slaving away in the kitchen:

• Celery w/ hummus & bacon for a snack
• Eggs n' ham cups *Pinterest*
• Guacamole chicken salad  *Pinterest*
• Dog food (homemade - chicken, sweet potatoes, rice, beans, spinach & seasonings)

And for dinner, I will be attempting:

• Roasted brussel sprouts with a garlic aioli  *Pinterest*
• Grilled chicken breast on a bed of spinach

And to top it all off, with my left over lemon and lime (used in other recipes throughout the day), I have created refreshingly crisp ice cubes, yet another *Pinterest* idea:

*I squeezed a little of the juice from the 'ends' of the lemons & limes into each cup to ensure that the flavor was incorporated in ALL of the ice cube, not just the fruit.

 

Here's to a productive Sunday in the kitchen:

CHEERS!

P1: Guacamole Chicken Salad - 8g

Summer is upon us:

Ingredients:

1 cup avocado - cubed (1 medium avocado)
1/2 rotisserie chicken (I only used the white meat)
2-3 tsp mayo
1 tbsp chopped cilantro
1 green onion, chopped
salt to taste
1/2 tsp garlic
1-2 tbsp lime juice

Optional:
2 tomato slices (adds another carb)

Shred the white chicken meat into a bowl with all of the other ingredients and mix well with a fork.

Makes 2 servings (about 3/4 C chicken salad per serving).

P1: Hummus & Bacon Celery Sticks - 1g

Ingredients:

1 celery stalk
1 tsp hummus
bacon bits

Bet you can guess what to do just by looking that the picture:

Easy, low calorie, low carb and delicious!

P1: Zucchini Chips - 4g

Ingredients:
Zucchini
Salt
Seasonings of your choice

Preheat the oven to 225 degrees.
Slice up the zucchini as thin as you can (the thickness of a quarter is about perfect). Lay on a sprayed cookie sheet, salt & season (lightly - they will shrink in size - too much salt will ruin it).

Bake in the oven for 40 minutes.  Take them out and remove any that look crispy/dry all the way through. 

Place the remaining zucchini slices back in the oven and monitor for another 30 minutes or so.  The time will depend on the thickness & uniformity of your slices.