New Years Diet Goals

To mark my return to Eat.Fight.Win., I want to challenge everyone to consider the quality of the foods they are eating, rather than the quantity. Many people have told me they feel stuck in their diet, that they want to see more results, faster. Rather than completely reinventing your nutritional practices, consider making changes by completely removing/reducing your intake of certain foods during 2010 or adding more 'whole', healthy foods to your daily regiment.

Here are a few suggestions for healthy nutrition choices to make during the new year. Your primary goal should be to eat primarily 'whole' foods (meat, veggies, fruit, some nuts and seeds) and less processed, packaged foods.

Reduce Your Daily Intake or Completely Remove:

• Dairy - Dairy increases inflammation and can cause stomach irritation for many. If you have been using dairy as a protein source for snacks, switch to actual animal proteins, like hard-boiled eggs and beef jerky.
  
• Gluten - a large percentage of the population is sensitive to gluten. For many, removing gluten helps gut irritation and often helps people lose weight.
  
• Grains -As soon as I stopped eating grains, I began sleeping better, feeling more alert and produced some pretty amazing strength numbers. It may seem extreme, but if you absolutely cannot give up your oatmeal, keep it and remove all other grains...that means corn too!
• Sugar- This may seem obvious, but make sure you know all the other names that sugar goes by and then check your ingredients...it is everywhere!
  

Reduce Intake:

• Nuts and Seeds - overeating these calorie-dense foods can seriously curb fat-loss processes. Keep them for adding crunch to salads or toppings for fruit, but do not eat handfuls at a time.
  
• Fruit - fruit is fantastic, when eaten in moderation, but eat too much and you will have a sugar surplus. If you have been eating fruit with every meal, consider limiting yourself to 2-3 servings per day.

Increase Intake:

• Veggies- Especially leafy greens. Try to buy organic veggies from the grocery store or look into local markets and purchasing from a nearby farm.
  
• Lean Protein- Try to only eat meat from grass-fed sources. See if you can buy locally or order in bulk from online sources.

Cooking Suggestions:

• Make large amounts of lean protein to keep in your fridge, such as crock pot chicken, beef or pork. Recipes to come.
  
• Opt to make your own salad dressings and sauces...I have been making sugar-free/grain-free barbecue sauces, marinara and salad dressings. Again, recipes to come.
  

Spicy Chicken Wraps

I have become obsessed with using lettuce leaves as wraps. Although you can definitely use any meaty filling (and I do), this spicy chicken salad is a great match.

boneless skinless chicken breast
1 tbsp almond butter
1 tsp (or more if you are brave) sriracha

Mix shredded chicken with almond butter and sriracha. Wrap in lettuce leaves and enjoy

Roasted Root Vegetables

Any root vegetables would work great in this roast, including sweet potatoes, onions, rutabagas, parsnips and radishes. Radishes have become one of my new favorite vegetables; they are like onions, in that they are super low-carb, but they have a pepper flavor like cabbage.

2-3 sweet potatoes, diced
1 large onion, diced
2 cups radishes, quartered
2 tbsp olive oil
salt and pepper
1 tbsp dried thyme

Heat oven to 400 and mist a large cooking sheet with olive oil spray. Drizzle olive oil over vegetables, then toss with salt, pepper and dried thyme. Cook 45 minutes, tossing frequently.

Mediterranean Chicken

This is a very easy and quick way to cook chicken. You could add any seasoning you want to the chicken or throw in fresh olives, peppers, etc.

2-3 chicken breasts
1/2 cup sun-dried tomatoes
2 tbsp fresh basil, chopped
salt and pepper
1/2 tsp red pepper flakes

Heat the oven to 400 degrees. Take a large piece of tin foil and place one chicken breast in the middle. Season with salt, pepper and red pepper flakes, then place sun-dried tomatoes and fresh basil on top. Seal the packet and place on a baking sheet. Cook in the oven 20-25 minutes, then remove and carefully open packet (be careful of the steam). Let the packet sit open 5 minutes, then eat.

Lemon and Fennel Chicken

This elegant dish is simply and flavorful. The lemon slices add lots of flavor, but you probably don't want to eat them!

1 lb chicken breasts, cut into bit-sized pieces
2 cups thinly sliced fennel
2 tbsp olive oil
salt and pepper
1 pint grape or cherry tomatoes
2 lemons, sliced

Heat a large skillet to medium high and mist with olive oil cooking spray. Cook chicken 5-8 minutes, tossing frequently and seasoning with salt and pepper. When chicken is almost totally cooked through, remove from skillet and set aside.

In the same pan, pour in 1 tbsp olive oil and add fennel. Cook 4-5 minutes, season with salt and pepper, then add rest of the olive oil, tomatoes and lemon slices. Cook another two minutes, reduce heat and add chicken.

Mushroom Picatta

Picatta is one of our favorite dishes, but it is typically made with large amounts of butter and breaded chicken. This version curves the lemony-caper sauce craving without the exorbitant amount of fat and carbs.


8oz portabello mushrooms, sliced
2 or 3 medium zucchini
juice of 1 lemon
1 tbsp butter
2 tbsp capers

Cut zucchini in half and scoop out soft insides. Slice remaining zucchini into thin strips and place in a colander. Sprinkle several teaspoons salt over the zucchini and toss. Let sit at least 30 minutes, then rinse. This will help pull the excess moisture out of the zucchini.
Heat a large skillet to medium high and spray with olive oil. Add mushrooms and cook until tender, 4-5 minutes. Pour in lemon juice, capers and butter. Cook 2 more minutes, then add zucchini. Toss frequently and serve once zucchini is warm.

Roasted Butternut Squash Salad

I saw Ina Garten make this delicious salad on her show and knew I could easily make a low-carb version. The natural sweetness of the butternut squash needs no enhancement from the sugar, molasses or honey that was part of the original dish. Adding chicken provides the necessary protein to make this a balanced meal. Note: Make sure you measure the butternut squash careful; it is a higher glycemic carb and should be eaten in perfect portion.

1/2 lb chicken breasts (you can use a rotisserie chicken or any leftover, cooked chicken)
1 medium butternut squash, peeled and diced
2 tbsp olive oil
salt and pepper
1 bag of prewashed argula or baby spinach
1/8 cup walnuts or pecans

Heat the oven to 400 and toss squash, olive oil and salt and pepper in a roasting dish. Cook 30-45 minutes, tossing often. Toast pecans at the same time for 10 minutes. Meanwhile, prepare salad dressing*
To assemble salad, fill a large bowl with spinach or argula, top with chicken and butternut squash (each according to your protein and carb blocks), then pour over salad dressing.

Salad dressing:

1/2 cup apple cider vinegar
1 shallot, chopped fine
1/2 cup olive oil
salt and pepper

Heat a small skillet to medium and add shallots and vinegar. Cook until reduced by half, then remove from heat and whisk in olive oil, salt and pepper.

Peanut Crusted Chicken Breasts

1 lb chicken breasts, pounded flat
1/2 cup coconut flour
1 tsp salt
1/2 tsp cayenne pepper
1/4 cup fresh ground peanut butter
1-2 tbsp soy sauce

Mix together coconut flour, salt and cayenne pepper and coat each chicken breast with a fine layer of flour mix. Meanwhile, whisk peanut butter and soy sauce in a small bowl, then coat the chicken with a layer of the peanut mix.
Heat a non-stick skillet to medium-high and coat with cooking spray. Cook each chicken breast 4-5 minutes per side. The chicken will remain moist and tender and the crust will be crispy.

Chicken Eggplant Parmesan

This is a great way to use leftover vegetables and/or chicken breast.

8-12 oz chopped cooked chicken
2-3 cups roasted eggplant, onions and peppers*
1 can diced tomatoes, drained
2 tbsp fresh basil
1 tbsp olive oil
1/2 cup shredded Parmesan

Heat oven to 400 degrees. Mix chicken, eggplant, onions and peppers. Pour in tomatoes, then stir with olive oil, basil, salt and pepper. Top with Parmesan and bake 20-25 minutes.

* Dice eggplant, onions and peppers and bake in the oven 30-45 minutes.

Walnut Chicken with Pomegranate Sauce

This recipe is based on a dish I had from the International House of Food in Tallahassee. The pomegranate juice does contain carbs, so make sure you take that into account. Traditionally, this dish is made with added sugar and/or molasses, so this is a lower-carb version.

1 lb chicken breasts
1/2 cup walnuts
1 cup onion, finely chopped
1/2 cup pomegranate juice
1/4 cup vegetable broth
salt and pepper

Toast the walnuts in a 400 degree oven for 5-10 minutes. Once they are finished, grind almost all of them in a food processor. Meanwhile, tenderize and flatten the chicken by pounding it with a mallet or hammer. Lay the ground walnut out on a plate and mix with salt and pepper. Coat each chicken breast in the mixture and cook in a well-oiled pan 4-5 minutes per side. Remove the chicken from the pan and set aside under tin-foil.

In the same pan, add onions and use a wooden spoon to remove the brown bits from the bottom of the pan. After the onions are translucent, add the pomegranate juice and the broth and bring to a boil. Reduce and let simmer until the liquids are reduced by half, about 5 minutes. Add the chicken back into the pan and simmer until cooked through. Serve with a sprinkle of walnuts on top.

Walnut Flax Pancakes

Do not fear the flax! These pancakes are nutty, hearty and super flavorful. To make a quick sugar-free syrup I put 1/4 cup of chopped frozen cherries in the microwave for 2 minutes. The result was a thick and rich cherry sauce. Of course, these would be great with honey as well...

1 cup coconut flour
1/2 cup flax
1 egg
1/2 cup warm water
1/2 tsp salt
1 tbsp cinnamon
1/4 cup chopped walnuts

Mix all ingredients except walnuts in a large bowl. Heat a skillet to medium and mist with cooking spray. Pour in approximately 1/3 cup of batter, and sprinkle with about 2 tbsp walnuts. Cook 3-4 minutes per side, then flip. Serve warm.

Marinara Sauce

Store-bought spaghetti sauce, while quick and easy, contains sugar along with a plethora of other additives. My zone-friendly marinara sauce is perfect with meatballs or on pizza and is super easy to make.

1 onion, finely chopped
1 tbsp olive oil
salt and pepper
15oz can chopped tomatoes
2 tbsp fresh basil chiffonade
1 tbsp balsamic vinegar

Heat a small pot to medium heat, pour in olive oil, then add onions. Season with salt and pepper and then cook until onions are soft and translucent, about 10 minutes. Stir in tomatoes (do not drain the can all the way), basil and vinegar. Cook another 10 minutes.

*If you want a thicker sauce, add 2-3 tbsp tomato paste.

Salad Dressing

Salad dressings typically have a lot of sugar in them, thus creating a higher carb content. By making your own dressing you can control what goes in it and switch it up according to your mood.


1/4 cup balsamic vinegar
1 tbsp dijon mustard
2 tbsp minced chives
salt and pepper
1/2 cup olive oil

Whisk the first four ingredients together, then slowly whisk in olive oil. You can substitute chives for any fresh herb you like and can also switch the balsamic vinegar for apple cider vinegar.

If you would rather purchase your salad dressing, try this option from Annie's. It is delicious and completely sugar free. (Annie's Naturals Goddess Dressing)

Brisket

Brisket is typically made with loads of sugar-enriched ketchup, but this version is sugar-free and delicious. The apple cider vinegar makes the brisket taste like East-coast southern barbecue.

2lb beef brisket

salt and pepper

1 tsp red pepper flakes

15oz can diced tomatoes

2 tbsp apple cider vinegar

1 large onion, quartered

1 cup water/broth

Heat a large covered skillet to medium-high. Season brisket with salt and pepper, place in the skillet (mist with olive oil spray) and brown each side. Add the remaining ingredients, then place in a 325 degree oven. Cook 2.5 to 3 hours.

Going Sugar Free

As Americans, our diets are rampant with additives, hormones and chemicals that have affected our bodies in ways we are just beginning to understand. One way to control what goes in and out of your body is to cook everything yourself, from scratch, as much as possible. While the notion of 'cooking from scratch' indicates a level of expertise beyond most peoples grasp, this website has shown, I believe, that the image of the elderly woman covered in flour, sweating in the kitchen is anachronistic. The key to becoming master of your dietary destiny is to be aware and vigilant as to what you are eating.

Sugar is a naturally occurring substance, yet it a pervasive part of the obesity problem in this country. Sugar, in all its variant forms, is included in packaged foods that might not seem so obvious. Thus, experiment, for a week, a month, a day, to go without consuming sugar. Now, I will preface this by saying that I do not suggest you forgo the sugars that are natural in raw fruits or vegetables, but to eliminate sugar from the other parts of your diet. Salad dressings, yogurt, alcoholic beverages all include sugar. This experiment will not only cut calories and carbs, it will also test your dependency on sugar.

The key to this experiment is to carefully read labels and be aware of sugar's many names. This article in Delicious Living outlines not only the negative affects of sugar on the body, but also provides a list of not-so-obvious names that might appear on a label.

All this week I will be providing recipes and alternatives to packaged foods we rely on that contain sugar. The week before the Red Hills Triathlon I went sugar-free as an experiment and I felt stronger during our workouts and less hungry between meals. This might be the step that will move you from a dieting plateau or increase your potential as an athlete.

Spaghetti Squash Alfredo

2-3 cups spaghetti squash

1/2 onion, sliced

1 jar roasted red peppers
1/2 cup broth

1/8 cup feta cheese

salt and pepper

Heat a small sauce pan to medium-high and mist with cooking spray. Add onions and roasted red peppers and saute 3-4 minutes. Pour in broth and cook another 5 minutes. Put into a blender and add feta cheese. Puree until smooth, then season to taste with salt and/or pepper. Serve over spaghetti squash.

Pho Bo (Beef Soup)

Typically Pho Bo is a noodle-based soup, but we replaced the noodles with meaty, thinly sliced shitake mushrooms. This recipe looks complicated, but it is really easy. Don't forgo the broth; adding the flavors of the onion, ginger and cloves is absolutely necessary.

Broth:
2 cups vegetable broth
1 cup water
1 onion, quartered
2 garlic cloves
2 tbsp peeled ginger root
1 tsp whole cloves
1 tsp salt

Heat all ingredients in a large soup pot. Bring to a boil, simmer 15 minutes, then strain back into pot.

8oz shitake mushrooms, sliced
2 tbsp fish sauce
1 lb beef sirloin, sliced
1 onion, sliced
Broth (recipe above)

Put mushrooms, fish sauce and onions into hot broth. Simmer, then add beef about 5 minutes before serving.

Serve with:
beans sprouts
jalapenos
lime
cilantro

Chicken Cacciatore

Chicken cacciatore is the perfect zone dish because the sauce is filled with low-carb veggies.

1 lb chicken breasts
2 tbsp almond flour
1 tbsp olive oil
1 bell pepper, chopped
1 onion, chopped
1 tsp thyme
15oz can diced tomatoes
1/4 cup white wine
1/4 cup chicken broth
2 tbsp capers
salt and pepper

Dredge chicken breasts in almond flour mixed with salt and pepper. Spray a large pan with cooking spray, then brown the chicken on eat side, about 5 minutes. Remove from pan and set aside.
Add bell peppers and onions and season with salt, pepper and thyme. Cook about 10 minutes, then pour in capers, tomatoes, white wine and chicken broth and bring to a simmer. Add chicken back into sauce and cook 15-20 minutes.

Green Bean Curry

You could make this dish with any type of bean, but pole beans are in season right now.

2-3 cups pole beans
1 tsp minced garlic
1 tbsp sriracha
1/2 tsp paprika
2 tsp fish sauce
1/4 cup coconut milk
2 green onions, minced

Cut or snap the end off the pole beans. Heat a large skillet to medium-high and mist with cooking spray and cook 2-3 minutes. Mix the remaining ingredients (except the green onions) in a magic bullet or whisk in a small bowl, then pour over green beans. Bring to a boil, then reduce and simmer 5-10 minutes or until the sauce is reduced by half. Serve topped with green onions.

Broccoli Satay

1 onion, sliced
2-3 cups broccoli
1/4 cup coconut milk
1 tbsp ponzu
1/2 tbsp sriracha

Heat a large skillet to medium-high and mist with cooking spray. Add broccoli and onions, and stir-fry 3-4 minutes. Meanwhile, mix remaining ingredients and pour over veggies. Cook until sauce is reduced by half, about 3 minutes. Sprinkle with sesame seeds and serve hot.

1.25 cups broccoli is 1 carb block

Spaghetti Squash and Pepper Medley

Spaghetti squash is not just a great substitute for pasta, it makes an awesome side.

2-3 cup spaghetti squash
1 onion, chopped
1 yellow or red bell pepper, chopped
8oz grape or cherry tomatoes
2 tbsp sun-dried tomato oil
salt and pepper

Heat a large skillet to medium high and mist with cooking spray. Add the pepper, onions and cherry tomatoes and saute until the tomatoes are just starting to burst, about 8 minutes. Pour in the oil from the sun-dried tomatoes, then toss with spaghetti squash.

Turkey and Spinach Meatballs

1 lb ground turkey
1 tsp each:
salt
red pepper flakes
onion powder
black pepper
1 egg
1/2 onion, chopped
2 cups chopped fresh spinach
1/3 cup flax meal
1 tbsp garlic, minced
1/8 cup sun-dried tomatoes, chopped


Heat oven to 400. Mix all ingredients in a large bowl and let sit at least 15 minutes. Place a wire cooling rack on top of a sheet pan and spray with cooking spray. Roll out meatballs, about 1 inch, and place on cooling rack. Cook 10-15 minutes, then flip them over and cook another 5-8 minutes. Serve with marinara on spaghetti squash.

Pre-Event Nutrition

Optimize race performance by eating well the day before and the morning of your competition. Training time is over. Technical workouts are done. Relax, double-check your gear, trust your training, and concentrate on the event. One area you can focus on preparing is your food and water intake.

As the event approaches you need to taper the intake of unnecessary race nutrients such as fat, protein, and fiber. These are dead weight and not ready sources of fuel on race day. You need fuel from carbohydrates stored properly in your liver and muscles in the form of glycogen. This can be done by replacing protein and fat blocks with low-glycemic index carbs the day before event. See below for suggested intake based on a Saturday event.

Thursday –

• Start drinking more water in order to hydrate at a cellular level (sip throughout the day, not large volumes at once)
• Small increase of salt intake with meals
• Substitute one protein block with a carb at each meal

Example: chicken breast (lean), sweet potato, tomatoes, little olive oil/butter


Friday –

• Keep hydrating as described before
• Limit your fat blocks to about half normal
• Substitute an additional protein block with a low fiber carb

Example: chicken breast (lean), sweet potato, tomatoes, very little olive oil/butter


Friday night –

• Maintain slow, steady hydration
• Maintain small additional salt
• Almost all carbs (mixture low/high glycemic index)
• Very little fat, protein, fiber (limit to one block of each, NO TVP)

Example: 1 block lean chicken, white pasta (not whole grain), small amount of spinach, sweet potatoes

Saturday morning –

• All carbs at this meal, no fiber or fat, and very little protein (use powder)
  
• Slow fluid intake. Stop hydrating two hours before the race, then consume 6-8 ounces just before the horn sounds (this minimizes the need for mid-event bio breaks)
  

Example: oatmeal, banana, white bagel, Boost, Ensure (not all of these, just a couple)
***Consume this meal two to four hours before your event in order to properly digest. The closer to event, the smaller the meal should be. Do not overload or get too hungry.

Additional suggestions:

• Bring a small item with you in case of hunger before event start such as banana or Ensure
• Nothing new on race day!!! If you have never eaten TVP, do not start the night before
• Try to complete bodily functions before leaving your house (another reason to get up early)
• If you are accustomed to it, use a small amount of coffee as an intestinal motivator… not for energy
• Relax and enjoy those pre-race feelings!

Chicken Mole

Chicken Mole is a spicy Mexican dish made with unsweetened chocolate and lots of spices. While it is flavorful, it is not hot and is great on lettuce leaves topped with sauteed onions and guacamole.

1/2 onion, chopped
1 tbsp garlic, chopped
1 tbsp chili powder
1 tsp cumin
1 tsp cinnamon
1 can diced tomatoes, drained
1 bell pepper, chopped
1-2 tbsp chipotle in adobo, chopped
1 cup chicken broth
1 tbsp peanut butter
1oz unsweetened chocolate, chopped
1-2lb boneless skinless chicken breasts

Heat a skillet to medium high and add onion, garlic, chili powder, cumin and cinnamon. Saute 4-5 minutes, then stir in tomatoes, bell pepper, chipotle, broth, peanut butter and chocolate. Cook 5-10 minutes, then puree until smooth.

Preheat the oven to 350. In a small baking dish, place chicken breasts and cover with mole sauce. Cook 45 minutes or until cooked through.

Roasted Tomato Bisque

Tomatoes are incredibly low carb and low on the glycemic index. This bisque is almost sweet and really easy to make. Use whatever fresh tomatoes you have on had to roast and serve it with the savory egg muffins.

6-8 vine ripe tomatoes
1 pint grape or cherry tomatoes
1 tbsp balsamic vinegar
1 tbsp olive oil
salt and pepper
1 tbsp fresh basil chiffonade
1 tbsp butter
1/8 cup chopped sun-dried tomatoes (packed in oil)
1/2 onion, chopped
1-2 cups vegetable broth
1 tbsp oil (from the sun-dried tomatoes)


Heat your oven to 400. Half the vine ripe tomatoes and scoop out the insides. Place them and the grape or cherry tomatoes on a baking sheet covered with aluminum foil and sprayed with olive oil cooking spray. Drizzle the olive oil and balsamic vinegar over them, then sprinkle on salt, pepper and basil. Cook 20 -25 minutes or until the cherry tomatoes are just starting to burst. Remove from heat and let cool.

In a medium soup pot, heat butter, then pour in sun-dried tomatoes and onion. Season with salt and pepper and cook until onions are soft. Add in the roasted tomatoes and stir, then pour in the vegetable broth. Cover and cook at least 15 minutes.

Pour the soup into a blender and puree until the large chunks are gone. Stir in the last tablespoon of olive oil from the sun-dried tomatoes and serve topped with fresh basil.

Arugula Salad with Honey Balsamic Vinaigrette

This is my favorite side to take to a party, primarily because it is cheap, quick, colorful and (hopefully) encourages others to eat salad. The spicy arugula is perfect with the sweet vinaigrette, but fresh spinach would also work well.

1 bag fresh arugula or spinach
Optional toppings:
toasted walnuts
sliced avocado
crumbled blue cheese
dried cranberries (not too many...very high carb)


Vinaigrette:
1/8 cup balsamic vinegar
1/4 cup extra virgin olive oil
1 tbsp honey
2 green onions, minced
salt and pepper

Whisk all the vinaigrette ingredients in a small bowl. Pour on top of salad. Any leftover dressing can be refrigerated for up to 2 weeks.

Eggplant Lasagna

I grew up eating a variation of this lasagna, complete with the high carb and, to my mind, unnecessary noodles. It has been fun to recreate lasagna and like my previous rendition of my mother's Man-Catcher Lasagna, I do not miss the traditional dish. This is a great recipe to make ahead of time, keep in the fridge or freezer, and cook when you get home.

1 lb ground lean beef or turkey
1 jar store-bought marinara
2 medium eggplant
1 cup lowfat cottage cheese
1 cup shredded mozzarella cheese
1/4 cup Parmesan cheese (optional)
salt and pepper

Heat a large pan to medium and cook beef or turkey. Season with salt, pepper and red pepper flakes, then pour in marinara. Turn down to a simmer.

Preheat the oven to 450. To prepare the eggplant, peel each and cut into 1/4 inch slices, making large circles. Place on an oiled baking sheet in a single layer and cook 15 minutes.

To assemble the lasagna, pour half the marinara and meat mixture into a deep baking dish. Layer with half the cooked eggplant, then spread all the cottage cheese in a single layer. Season the layer with cracked black pepper and sprinkle one half the mozzarella cheese. Top with the rest of the eggplant, then the rest of the marinara mix. Top it off with the remainder of the mozzarella and all the Parmesan.

Cover with lid or tin foil and bake in a 400 degree oven 35-40 minutes. Take off the lid/tin foil after baking and put back in under a hot broiler to brown the top. Let the lasagna sit at least 10 minutes, if you can stand it, before serving!

Chipotle Mushrooms

This is one of the best sides I have made in a while. The low-carb mushrooms are kicked up with the smoky chipotles.

8oz portabello mushrooms, sliced
1 onion, sliced
salt and peper
2 tbsp chipotle in adobo, chopped fine
3-4 cups fresh spinach, chopped

Heat a large skillet to medium-high and add in onions and mushrooms. Cook 5-8 minutes, then season with salt and pepper and stir in the chipotles. Slowly add the spinach a cup a time, letting it wilt slightly. Serve immediately.

Almond Ideas

Almonds can have numerous different uses and are a great way to substitute for peanut allergies or gluten allergies.

To make your own Almond flour, put 2-3 cups almonds in a food process and give it a whir. In a couple minutes you will have light and fluffy almond flour to use in place of white or whole wheat flour.

To make your own almond butter, do the same as above, only add 1 tbsp oil to the mix after it grinds 2 minutes. You could also add honey for a sweet flavor.

Summer Veggies

A quick and easy side.

2-3 large zucchini
1 onion
1 red bell pepper
1 tsp butter
salt and pepper
1 tsp Cajun seasoning

Make Zucchini Noodles using the recipe from the early post.
Slice onion and bell pepper into thin strips, then place in a skillet with butter. Cook on medium 5-8 minutes or until the veggies are starting to caramelize. Season with salt, pepper and ajun seasoning. Add zucchini noodles and cook on medium-high 2-3 minutes. Serve immediately.

Spicy Brick Chicken

Here is a neat way to cook chicken if you do not have a grill...or if it is raining, as it was the day I made this juicy and delicious chicken dinner.

1-2 lbs boneless skinless chicken breasts
juice of 1 lemon
1 tbsp olive oil
1 tsp minced garlic
1 tsp red pepper flakes
1 tbsp dried thyme
1 tbsp salt

In a large ziplock bag, place chicken breasts, then pour in remaining ingredients. Marinade 12-24 hours.
Heat a large skillet to medium and add 1-2 tbsp butter or olive oil. Take a cast iron skillet or another skillet that would fit inside the one that is heating on the stove top and cover the bottom with tin foil. Add the chicken to the oiled pan, then place the cast iron skillet on top of the chicken and weight it down with a brick or heavy can. This will put intense weight on the chicken and cause it to sear. Cook 5-8 minutes per side.

Creamy Crab Soup

No one will ever believe that this rich soup does not contain cups and cups of cream. I came upon this recipe by accident; trying to make squash soup but turning into a mild, frothy puree. Mike had the idea to add the lump crab, which he said reminded him of a soup he ate in New Orleans. Oysters would also go well in this soup.

1/2 lb lump crab meat
2-3 cups chopped yellow squash
1 tbsp butter
2-3 cups vegetable oil
2 tbsp fresh basil chiffonade
salt and pepper

Heat a soup pot to medium-high, then add butter and squash. Saute 3-4 minutes, seasoning with salt and pepper, then add vegetable broth. Bring to a boil, reduce and cover, cooking about 20 minutes. Let the soup sit for at least 10 minutes, then pour into a blender, adding basil.

Puree until completely smooth and frothy, almost 2 minutes. Pour back into soup pot, bring to low heat and add lump crab. Season with more salt and pepper if necessary.

Mushroom and Sundried Tomato Topper

This vegetable mix makes a great topper to grilled chicken, fish, tofu, etc. I keep sun-dried tomatoes (the ones that are packed in oil) on hand just for this purpose.

1/4 cup chopped sun-dried tomatoes
8oz chopped porchini or portabella mushrooms
2 tbsp balsamic vinegar
1 tbsp olive oil (use the oil the tomatoes come in)
salt and pepper

Heat a small skillet to medium high and mist with olive oil spray. Add mushrooms and cook until just beginning to soften. Add sun-dried tomatoes and the oil they were packed in, about 1 tbsp. Cook another 2-3 minutes, then pour in balsamic. Let everything reduce until the vinegar has become sweet and thick. Season with salt and pepper and serve over chicken.

Grilled Romaine with Sundried Tomato Dressing

Lettuce is almost negligable as a carb, so eat your fill!

dressing:
2 tbsp chopped sun-dried tomatoes
1 tbsp oil (from sun-dried tomatoes)
1 tsp balsamic vinegar
1 tbsp ricotta cheese

1 head romaine, washed and cut in half lengthwise
1 tbsp olive oil
salt and pepper

Heat a large skillet to medium-high or use the grill. Rub olive oil on the inside of the romaine, then sprinkle in salt and pepper. Cook face down 3-5 minutes. Top with dressing.

Sundried Tomato Spinach

1 10oz bag fresh spinach
1/4 cup sliced sun dried tomatoes (packed in oil)
salt and pepper

Heat a large skillet to medium-high. Pour 1-2 tbsp of olive oil from the sun dried tomatoes in the pan, then add the tomatoes. Add spinach in batches and saute until wilted. Sprinkle with salt and pepper and serve immediately.

Spicy Sweet Potato Wedges

You will never want to eat regular potato wedges again!

3-4 large sweet potatoes
2 tbsp olive oil or soy bean oil
1 tsp each:
coriander
paprika
red pepper flakes
salt
dried oregano

Heat oven to 450. Slice sweet potatoes into medium-size wedges, keeping the skin on. Mist cookie sheet with olive oil spray, then arrange wedges in a single layer. Cook 25 minutes, then flip on the opposite side. Cook another 15-20 minutes or until crispy.

Eggplant Tomato Roast

1 large eggplant, peeled
3-4 tomatoes
2 tbsp olive oil
1 tsp basalmic vinegar
2 tbsp fresh basil chiffonade
salt and pepper
Parmesan cheese

Heat oven to 425. Slice eggplant and tomatoes into 1/4 thick slices. Toss in a large bowl with olive oil, vinegar, basil, salt and pepper. Spray a large roasting pan or cookie sheet with olive oil mist, then place veggies in a single layer. Cook 35-45 minutes or until eggplant is golden brown. Sprinkle with a bit of Parmesan and serve immediately.

Creamy Arugula Soup

Although this creamy soup contains no half and half or cream, it has a smooth and rich texture from the pureed cauliflower. This is a great way to use up your leftover mashed cauliflower (although we have never had leftovers). The arugula adds a spicy flavor to this simple, low-carb side.

1/2 cup chopped onion
2 cups cauliflower
1/2 tsp butter or olive oil
salt and pepper
2 cups vegetable broth
1 large bag pre-washed spinach or arugula

Heat a soup pot to medium and mist with olive oil cooking spray. Add onion and cook until soft, about 4 minutes, Add butter, then cauliflower and season with salt and pepper. Cook until cauliflower is just starting to brown, then pour in broth. Cover, bring to a boil, reduce heat and cook 15-20 minutes.
Stir in arugula and once it has wilted (it will take just a minute) pour soup into blender. Puree until smooth and serve topped with a sprinkle of Parmesan cheese.

Parmesan Encrusted Sprouts

1 lb Brussels sprouts
1 tbsp butter or olive oil
2 tbsp Parmesan cheese
salt and pepper

Trim ends off sprouts and slice in half. Heat a large skillet to medium, add butter or olive oil, then toss in sprouts. Cook until tender, 5-8 minutes, then remove from heat and top with shredded Parmesan, salt and pepper

Cheesy Creamed Spinach

1 bag fresh spinach
1/4 cup ricotta cheese
2 tbsp parmesan cheese
1/2 tsp nutmeg
salt and pepper

Heat a large skillet to medium and spray with cooking spray. Roughly chop spinach, then add to pan. Cook until spinach is beginning to wilt, then stir in ricotta until smooth. Season with nutmeg, salt and pepper to taste. Stir in parmesan just before serving.

Spicy Parmesan Spaghetti Squash

1 spaghetti squash
1 tbsp olive oil
1 tsp red pepper flakes
1/4 cup Parmesan
1/2 tsp salt
1 green onion

Cook spaghetti squash in oven or microwave or use leftovers. Heat 1 tbsp olive oil in a large skillet to medium and add red pepper flakes. Cook 5-10 minutes, but do not let the pepper burn. Add squash and toss with salt, about 5 minutes. Stir in Parmesan and serve topped with chopped green onions.

Cabbage Rolls with Spicy Chicken

These cabbage rolls are wonderful steamed and served with a sweet dipping sauce.

1 lb ground chicken
2 green onions, chopped
1/2 tbsp minced garlic
1/2 tbsp minced ginger
1/2 tbsp sriracha
1 tbsp soy sauce
1/2 tsp salt
1 large head of cabbage or bok choy

Separate the larger leaves of the bok choy or cabbage and place in boiling water for 30 seconds. Remove and run under cold water or put in an ice-bath.
Mix all other ingredients in a large box with your hands. Meanwhile, set-up your steamer basket or heat the oven to 400. Place approximately 1 tbsp of chicken mixture in each cabbage leaf and roll up tightly into a small bundle. Place fold side down in a well greased steamer basket or on a well-greased baking dish. Once all the chicken is rolled up, steam approximately 8 minutes or cook in the oven 15. Serve with dipping sauce.

Dipping Sauce:
Whisk 2 tbsp soy sauce with 1 tbsp honey and 1 chopped green onion.


You can purchase a steamer basket, like this one, from Bed, Bath and Beyond or here.

Steak with Roasted Tomatoes

Topping a lean and sometimes flavorless London broil or flank steak with these caramelized cherry tomatoes is a great way to spice up your protein.

1 lb lean steak

1 tsp grill seasoning

8oz cherry or grape tomatoes

2 tbsp olive oil

salt and pepper

Cut the steak down the middle horizontally to make two thin cuts, then season with salt and pepper or grill seasoning. Heat a pan to medium-high and spray with cooking oil. Cook steaks on both sides 4 minutes, then remove and cover with tin foil.

While the pan is still hot, add olive oil and tomatoes. Cook over medium-high about 8 minutes, tossing constantly and seasoned with salt and pepper. When the tomatoes burst, they are ready. Serve steak topped with tomatoes.

Chicken Spaghetti with Easy Homemade Marinara

1 spaghetti squash, cooked
1 red bell pepper, sliced
1 onion, sliced
1 lb chicken breast, cut into strips
salt and pepper
1 tbsp olive oil
1/2 tsp red pepper flakes
1/2 tsp oregano
Roasted tomato marinara sauce (recipe below)

Spray large skillet with olive oil, then add chicken. Season with salt, pepper and oregano and cook until chicken is just done, tossing frequently, about 5-7 minutes. Remove chicken from skillet and add 1 tbsp olive oil. Stir in onion and pepper, season with salt, pepper and red pepper flakes and cook until they are softened.

Pour fresh marinara over the onions and pepper, then stir in the chicken. Serve over fresh spaghetti squash.

Roasted Tomatoes Marinara:
approx 6-8 plum tomatoes
salt and pepper
1-2 tbsp olive oil
1 tbsp balsamic vinegar
1/2 cup fresh basil, chiffonade

Half tomatoes and scoop out inside. Place on a baking sheet and drizzle with olive oil, vinegar, salt and pepper and basil. Roast at 450 for 15-20 minutes, tossing at least once. Place tomatoes and the juice the cooking process created in a blender or food processor and puree until smooth.

Mashed Sweet Potatoes

A quick and easy way to use the sweet potatoes you baked in advance...you have been doing that, right?

2-3 sweet potatoes
2 tbsp butter
salt and pepper

Peel and dice sweet potatoes, then steam 20-25 minutes or use baked sweet potatoes you already have. With a fork, break up potatoes, then stir in butter, salt, and pepper to taste. Serve warm.

Chicken Divan

1 lb chicken breasts1 tsp paprika

1 tsp dried thyme

salt and pepper

1 tbsp olive oil

2 cups sliced mushrooms

1/2 lb asparagus, trimmed and cut into 2 inch pieces
2 tbsp white wine
1 tbsp sour cream

Flatten chicken breasts with a meat mallet or hammer. Rub with salt, pepper, thyme and paprika. Heat a large skillet to medium, then spray with cooking oil. Cook chicken breasts 4 minutes per side, then pull off heat. Pour in olive oil, then add asparagus, seasoning with salt and pepper, and saute 5 minutes or until tender. Remove asparagus, then add mushrooms and cook.

When mushrooms start to become tender, pour in white wine and cook until partially evaporated. Stir in sour cream, then serve. Place chicken on top of asparagus, then cover with the mushroom sauce.

Pesto Zucchini Noodles

Another great, low-carb substitute for noodles!

2-3 large zucchini
1/2 cup packed pesto leaves
1/4 cup toasted walnuts
salt and pepper
1/4 cup olive oil

Cut zucchini in half lengthwise, then carefully scoop out inner seeds with a spoon. Slice the zucchini into 1/8th inch thin slices, then place in a colander. Sprinkle with several tablespoons salt and leave in the sink at least 30 minutes.

To make the pesto: Place remaining ingredients in a small blender or food processor and blend until smooth.

Rinse the salt off the zucchini and let dry again. Heat a small skillet to medium, then spray with cooking olive oil. Throw in zucchini and saute 4-5 minutes. Pour in pesto and mix until all the zucchini is well-covered.

African Chicken Soup

This soup is rich, creamy and extremely comforting.

1 tsp oil or butter
1 onion, chopped
1 sweet potato, diced
1 lb chicken breasts, diced
1/2 tsp each:
coriander, cumin, red pepper flakes, cinnamon
1 tsp each:
salt, curry powder
1 tsp minced ginger
1 tsp minced garlic
2 cups chicken broth
1 can diced tomatoes, drained
1/2 cup peanut butter
1/2 cup coconut milk

Heat the oil or butter in a soup pot. Add onion and sweet potato and cook until softened. Add chicken and cook 3-4 minutes, then add all the dry seasonings and the garlic and ginger. Cook another 3-4 minutes, then pour in chicken broth and diced tomatoes. Bring to a boil, reduce and cover. Cook 20 minutes, then add peanut butter and coconut milk.

Green Pea Soup

Keeping low-carb vegetables and fruit in the freezer is a great way to stay on top of your diet. Spinach, strawberries, peaches, edamame and green peas are just some of the frozen produce I keep in stock. Green peas are low carb and easy to throw into salads or soup. Here is a quick soup recipe.

10oz bag frozen green peas
1 onion chopped
1 tbsp butter or oil
salt and pepper
thyme
2 cups vegetable or chicken broth
1/2 cup Greek or non-fat yogurt

Heat butter or olive oil in a soup pot. Add onion and season with salt, pepper and thyme. Cook 3-4 minutes, then pour in frozen peas. Stir a couple of minutes, then pour in vegetable broth. Bring soup to a boil, then cover, reduce and cook 15-20 minutes.
Pour soup into a blender or, using an immersion blender, puree until smooth. Add yogurt and blender another 10 seconds. Serve with a dollop of sour cream.

Sesame Beef and Broccoli

1 lb lean beef, cut into bit sized pieces
1 onion, sliced thin
1 lb broccoli florets
1 tbsp sesame seeds

sauce:
1/4 cup peanut butter
2-3 tbsp sesame oil
1 tbsp soy sauce
1 tbsp white wine vinegar
1 tsp chili sauce (sriracha)
1 tsp minced ginger
1 green onion, chopped

Heat a large skillet to medium high heat and spray with cooking spray. Toss in onion and stir fry 2-3 minutes. Add beef and cook 4-5 minutes. Add broccoli and cook 2-3 minutes. In a large bowl or a blender, whisk together all ingredients for sauce, then pour over beef and broccoli. Reduce heat and cook until broccoli is tender and the sauce has thickened; approximately 5 minutes. Serve sprinkled with sesame seeds.

Mushroom Turkey Burgers

These Italian-style turkey burgers take away the need for a bun by substituting delicious portabellas.

4 large portabella mushrooms
1 lb ground turkey or beef
1 roasted red pepper
3-4 oz mozzarella
salt and pepper
olive oil
fresh basil

Heat oven to 500. Clean mushrooms and cut the stems. Season with salt and pepper and place on a well-oiled baking sheet. Drizzle a little olive oil over each one, then cook 15 minutes in the oven. Pat out burgers into 1.5 to 2oz patties and season with salt and pepper. Grill, then place one patty on each mushroom. Top with a thin layer of roasted red pepper, a slice of mozzarella and fresh basil. Place under the broiler 2-3 minutes or until cheese is melted.

Blue Cheese Spinach

Spinach is almost a negligable carb because of it's extremely low count when raw. This particular spinach dish is richly enhanced by the salty, creamy blue cheese.

1 lb fresh spinach

2 tbsp crumbled blue cheese

1 tsp olive oil

salt and pepper

Heat olive oil in a large skillet. Lightly chop fresh spinach, don't worry about removing the stems. Start to add spinach, a quarter at a time so it all wilts. After the spinach begins to darken and wilt, add blue cheese, a little bit of salt and pepper. Toss continually until the blue cheese is melted. Serve immediately.