Wednesday, July 23, 2014


 
Made this last night - DELICIOUS!!!
 
 
CAULIFLOWER CRUST HAWAIIAN PIZZA

Yield: One 9 to 12-inch pizza (feeds 2 to 4 people)

Ingredients:
Crust:
1/2 LARGE head cauliflower (or 2+ cups shredded cauliflower)
2 large eggs
1 cup finely shredded mozzarella cheese (or try another kind!)
1 teaspoon dried oregano
1/2 teaspoon dried minced garlic (or fresh garlic)
1/2 teaspoon onion salt


Toppings – you can use virtually anything:
1/2 cup tomato-basil marinara sauce (or pizza sauce)
1/2 cup finely shredded mozzarella cheese
3 slices Canadian bacon, cut into strips
1/2 cup pineapple tidbits

Directions:
Shred the cauliflower into small crumbles. You can use the food processor if you'd like, but you just want crumbles, not puree. You'll need a total of about 2 cups or so of cauliflower crumbles (about half a large head of cauliflower). Place the cauliflower crumbles in a large bowl and microwave them (dry) for 8 minutes. Give the cauliflower a chance to cool.

Prepare the crust: Preheat the oven to 450 degrees F. Spray a cookie sheet or pizza pan with nonstick spray.  In a medium bowl, mix the cauliflower crumbles (about 1 1/2 cups since they shrink after cooking) with the remaining crust ingredients. Pat the "crust" into a 9 to 12-inch round on the prepared pan. Spray the crust lightly with nonstick spray and bake for 15 minutes (or until golden). Remove the crust from the oven and turn the heat up to broil.

Prepare the pizza: Spread the sauce on top of the baked crust, leaving a 1/2-inch border around the edge. Sprinkle 1/4 cup cheese on top. Add the bacon and pineapple, spreading it out around the pizza. Sprinkle the remaining cheese on top. Broil the pizza 3 to 4 minutes, or until the toppings are hot and the cheese is melted and bubbly. Cut into 6 slices and serve immediately.

*Other topping ideas:
Marinara or pizza sauce with your favorite toppings
Pesto with thin sliced tomato and fresh mozzarella
Alfredo with sausage, mushrooms, Provolone & Asiago cheese
Barbecue sauce with shredded chicken, green onions and smoked gouda

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Sunday, July 13, 2014

Prepare to Eat Clean


The most common barrier to eating healthy that we hear from friends, family and clients are “there’s not enough time during the week to cook”.    The truth is that everyone can benefit from better time-management strategies in the kitchen.   It happens to all of us…you come home from work and NOTHING is defrosted, nothing is prepped and you are starving.  Do you grab take-out?  Hopefully not, but did you know that you could actually save time and energy during the week by knocking out 2-3 hours of prep-work on a Sunday?!   Plus, using the stove continuously for hours, and using the burners as they’re still hot can save energy costs.  And if you clean and slice everything when you first get home you don’t have to constantly clean the cutting board, knives, and colander, and the fresh fruits and vegetables are easier to snack on since they are ready to eat!   In a couple of hours you can easily make enough protein, side dishes and veggie options to create an endless amount of dinners, lunches, soups, salads, stir fries etc. this week (plus a few sweet treats). Less cooking, less dishes, less mess, less stress during the week = awesome.

There is nothing easy about making most of your meals from scratch either.  I don’t care who you are, or how long you’ve been cooking or how much you love it, at the end of the day we all would love to put our feet up and have food delivered to our doorstep or swing through the drive-thru.  You can always take that option, but who wants processed garbage full of artificial ingredients linked to diabetes, obesity, heart conditions, and more, when you can provide your family with wholesome, healthy, home cooked meals?  And the best part, for my family at least, is spending valuable time with my kids by giving them small tasks to help me, and teaching them about healthy foods and why it’s important to eat them.  The worst part — clean up, but thank goodness for husbands and dishwashers!!  
 

REFRIGERATOR AND PANTRY CLEAN OUT:
·         Before heading to the store, clean everything out  Anything over one year old should go plus anything with artificial ingredients
·         Check to see what you have left
·         Renew your pantry staples - EVOO, Grapeseed or Coconut oil, Beans, Legumes, Brown Rice, Low Sodium Broths, Popcorn, Liquid Condiments, Herbs & Spices, Pasta, Nut, Nut Butters, Pouched Tuna or salmon, and Dried fruit
·         Plan your meals for the week (if you have kids, I like to post our week of meals so they know what to expect)
·         Make a list

 
NAVIGATING THE GROCERY STORE: 
·         STICK TO THE LIST
·         Shop the perimeter of the grocery store where fresh foods like fruits, veggies, dairy, meat and fish are located. Avoid the center aisle where junk foods  lurk, unless you need a condiment
·         Stay clear of foods with cartoons on the label
·         Avoid foods that contain more than five ingredients and artificial ingredients  you  cant pronounce
·         DON’T SHOP HUNGRY – On average we buy 2/3 more when shopping hungry
·         Supermarket layouts encourage us to buy and eat more
·         If you are on a budget, prepared foods such as cut and peeled veggies, sliced cheeses, etc will cost more.  It will take more prep time but if you make it happen you will have the time 
·         A rainbow of fresh fruits and vegetables are always the best option. Check out what's local and seasonal in your area—they're likely the least expensive, freshest and tastiest produce selections around.
·         Choose locally grown when possible, summer markets are better than the grocery store
·         Choose fruits and veggies that are in season, which will cost less.  You can see up a list of seasonal produce here http://www.projectfresh.msu.edu/uploads/files/32/MI_Availability_Guide.pdf
·         Opt for frozen vegetables and fruits when fresh isn’t available
·         Choose a variety of foods each week, if you normally buy white potatoes try sweet potatoes; spinach instead of romaine; Or try a fruit or vegetable you have never had before and showcase it in a meal
·         Buy as much Organic as possible but if you are on a budget choose these, which have the highest pesticide residue - Apples, bell peppers, celery, cherries, grapes, nectarines, peaches, pears, potatoes, raspberries, spinach, strawberries, lettuce and greens
·         Save money and buy these conventionally grown, which have the lowest pesticide residue - Asparagus, avocado, bananas, broccoli, cauliflower, corn, kiwi, mangoes, onions, papaya, pineapple, sweet peas
·         Limit canned foods - most have BPA or similar in the can linings.  Look for tuna, soups, tomatoes and broth in tetra pack containers, which are BPA free.
·         Try seafood once per week, always choose wild caught, never buy farm raised.  Stay away from high mercury varieties such as, Mackerel (King), Marlin, Orange Roughy, Shark, Swordfish, Tilefish, Tuna (Bigeye, Ahi)
·         Choose lean cuts of red meat  - round, top sirloin, and tenderloin; All white meat chicken, turkey and pork
·         Breads, Cereals, and Pasta-choose the least processed foods that are made with 100% whole flours (not enriched flours) - whole wheat bread and pastas, brown rice, quinoa, bulgur, rye, barley)
·         Beans and lentils are a great source of protein, incorporate these  
 

PUTTING AWAY GROCERIES:
·         To clean fruits and veggies, fill the sink with water and distilled white vinegar mixture (about 10 parts water to 1 part vinegar) and rinse all the fruit and vegetables, then rinse everything in plain water, set on a towel to dry.  
·         Rinse berries in a colander separate since they are soft.  
·        Tear and wash lettuce(or rinse precut) and let air dry on a towel, store in a ziploc with a dry paper towel·         Slice and chop anything that will keep (firm veggies -carrots, celery, broccoli, cauliflower, etc) and place them all in separate bowls so they are easy to grab for snacks, salad, or to throw in the juicer or blender.
·         Cut celery into 4″ sticks and place it in some water so it stays crisp
·         Chop an onion for the week, dice half and slice the rest.
·         Breaking down garlic will save to lots of time throughout the week as it is easier to use when the cloves are separated and cleaned (or you can try Gourmet Garden garlic in a tube or pre-diced garlic in oil).


IDEAS FOR THE WEEK:
Protein:  

*         Hard boil 4 cage-free organic eggs (to grab in the morning or to add on salads – great for after a workout)

*         Sauteed shrimp (1 lb, cooked in butter, olive oil, paprika, salt) …top salads, eat with rice or over spaghetti squash!

*         Sauteed organic tofu (cooked immediately after shrimp in those juices/oil) stir fry, over rice…

*         Roasted whole organic chicken- Re-heat, or use in any dish: sandwiches, soups, tacos, quesadillas, stir fry, and of course atop a big colorful salad!)

*         Slow cook a pork tenderloin and have shredded pork for numerous dishes throughout the week.

*         Cooked white beans (boiled, for hummus, salad toppings)

*         Tuna salad (2 packages tuna, 1 T organic mayo (vegannaise or greek yogurt), red peppers, white onions, celery)

*         Keep pre-made protein shakes on hand for days when there’s no time for a meal.  We love About Time Shake and Go or Arbonne’s Chocolate

*         Slice cheeses or pre-portion shredded cheese into containers or baggies

 
Veggies:

*         Use fresh veggies early in the week and save the frozen for later in the week

*         Grill or Roast seasonal vegetables for wraps, quesadillas, or side dishes

*         Sweet Potato & Apple Bake 

*         LARGE mason jar salad, very lightly dressed – Combine all salad ingredients into a mason jar for airtight storage and great shake-ability!   http://www.kitchendaily.com/read/how-make-mason-jar-salads-last-0
 

Fruit: 

*         Keep varieties of grab and go fruits such as bananas, apples and oranges

*         Keep frozen varieties on hand for smoothies or make fruit water (fill pitcher with sparkling water add frozen fruit and viola – a carbonated refreshing fruity drink

*         Jarred and Frozen Varieties only, no canned fruits or pie fillings

*         Cut up a whole pineapple for smoothies, stir fries, salads, etc.

*         Make your own fruit salad or add grapes, oranges, berries etc to lunchtime salads   

for added sweetness

 
Starches/Carbs:

*         Rice Pilaf, Barilla Protein Plus Pasta, Quinoa, etc can be boiled ahead and reheated to serve with chicken or stir fry or shrimp or on salads later.

*         Blueberry Pancakes take just minutes to make. Make a double batch Sunday morning to use for breakfast, snacks, or dinner throughout the week.  

*         Homemade bars, muffins or breads are easy to make and are a great breakfast or snack. You can even add protein powder, flax seeds, chia seeds and more for a nutrient boost

 
Grab & Go Snacks:

*        Don't make a habit of snacking on 100-calorie packs of crackers and cookies, which are mainly made with refined flour. These snack packs may be low in calories, but they're also low in nutrients.  It's better to make your snacks work for you by delivering protein, fiber, or antioxidants. Make your own snack bags with cereal, nuts, dried fruit, chocolate chips, granola, seeds, pretzels and more!

*        Stash an assortment of these in your purse, desk or car:

o   High protein and fiber bars (We love Quest, Larabars)

o   About Time Shake and Go protein shakes for after workouts 

o   Homemade Trail Mix

o   Almond Milk singles

o   Krave Turkey and Beef Jerky

  Other: 

*        Make Salad Dressing (Olive Oil, Garlic, olive oil, red wine vinegar)

*        Make a couple of days of school lunches (get the kids to help).  It’ll save you so much trouble throughout the week if you take care of 2-3 days at once!

*        Have a portable cooler or decent-sized lunch bag on call at all times

*        Keep a stash of napkins and plasticware in your car, backpack, purse and desk

*        Make one salad (pasta, tuna, quinoa, etc) that keeps well so you can have it all week

*        Most recipes can be made ahead and frozen.  You can make one batch per week - try healthy spinach lasagna, burritos, soups, muffins, breads - freeze individual sized portions, place in freezer and VIOLA , instant grab and go healthy frozen meal

*        Homemade pesto, hummus, tabouli and guacamole are things that you can easily make yourself.   They take minutes and it’s all done in the food processor!  You can use them on wraps, pasta, dipping sauces, and salads.
 

Hope this gives you more ideas for how to eat clean, healthy, and quickly! 
May your kitchen & healthy meals flow with ease this week!  xo