One of my family’s favorite dinners in the winter is roasted root vegetables and chicken sausage.  I was just amazed to see that Tony Horton loves the same thing!  Watch the video below to see an example of what Beacbbody Club members get to enjoy.  This healthy eating tip is just one of the advantages Club members have. 

This is such a simple, cheap, GREAT for you dinner that you can pop into the oven in  no time.  Your family will think you slaved away for hours and that you really love them!  Remember, good fuel in means good energy out – something we all need this hectic time of year!

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Just in time for the holidays. Santa will LOVE Shakeology cookies!

Everyone that knows me should have a pretty good idea how I feel about Shakeology – I LOVE IT! Learning that it is a low glycemic meal replacement shake just sweetened the deal. Because of all the great ingredients in Shakeology, I figured there had to be more ways to get those healthy ingredients in my body and into my kids (my daughter only likes the chocolate and my son only likes the greenberry!)

By the way, if you would like to see the test results proving that Shakeology is a low glycemic meal replacement shake with a GI rating of 24, contact me and I will email you the report.

I have a friend that has been working on a Shakeology bar recipe. Then this popped up. I just had to share. Give it a try and let me know what you think.

Chocolate Shakeology® No-Bake Cookies
How did cookies become the Healthiest Meal of the Day®? When an enterprising Team Beachbody® chef figured out how to have their Shakeology and eat it, too. Simple to make and delicious to eat—you’ll never guess how healthy you’re being.


1 cup of raw almond butter
1 cup of organic oatmeal (quick)
1/3 to 1/2 cup of organic honey (according to desired sweetness)
1 cup of Chocolate Shakeology

Combine in bowl and mix well. Roll into balls (about a heaping teaspoon). Makes 10 cookies.


Optional: Roll the balls in crushed nuts or unsweetened coconut flakes before serving.




Nutritional Information (per cookie)
Calories Carbs Protein Fat Saturated Fat Fiber
249 22 grams 10 grams 15 grams 1.5 grams 2.5 grams

Everyone that knows me should have a pretty good idea how I feel about Shakeology – I LOVE IT!  Learning that it is a low glycemic meal replacement shake just sweetened the deal.  Because of all the great ingredients in Shakeology, I figured there had to be more ways to get those healthy ingredients in my body and into my kids (my daughter only likes the chocolate and my son only likes the greenberry!) 

By the way, if you would like to see the test results proving that Shakeology is a low glycemic meal replacement shake with a GI rating of 24, contact me and I will email you report. 

I have a friend that has been working on a Shakeology bar recipe.  Then this popped up.  I just had to share.  Give it a try and let me know what you think.

Chocolate Shakeology® No-Bake Cookies
How did cookies become the Healthiest Meal of the Day®? When an enterprising Team Beachbody® chef figured out how to have their Shakeology and eat it, too. Simple to make and delicious to eat—you’ll never guess how healthy you’re being.


1 cup of raw almond butter
1 cup of organic oatmeal (quick)
1/3 to 1/2 cup of organic honey (according to desired sweetness)
1 cup of Chocolate Shakeology

Combine in bowl and mix well. Roll into balls (about a heaping teaspoon). Makes 10 cookies.


Optional: Roll the balls in crushed nuts or unsweetened coconut flakes before serving.




Nutritional Information (per cookie)
Calories Carbs      Protein     Fat         Saturated Fat Fiber
249       22 grams 10 grams 15 grams 1.5 grams 2.5 grams

It seems like summer has taken grip on this country and isn’t letting go.  From massive storms in the mid-west to high heat all over the country, it just isn’t cooling off.  So, to cool things down and refresh everyone, here is a fun recipe.  My daughter wants to do a lemonade stand today and I thought why not try something a little different.  If you are concerned about using regular sugar, I have substituted 6-8 packets of Stevia in place of the sugar.  See which you like better!

Watermelon Lemonade

1 cup fresh mint leaves, chopped
1 cup sugar, divided
5 cups cold water, divided
5 cups diced seedless watermelon
1 1/2 cups fresh lemon juice, strained

Mix together the mint and 1 tablespoon sugar in the bottom of a large pitcher.

Simmer the remaining sugar and 1 cup of the water in a small saucepan over medium heat to make a simple syrup.  Heat, sitrring occasionally until the sugar dissolves, 5 minutes.  Let cool.

Puree the watermelon in a blender until liquiefied.  Strain watermelon juice through a coarse-mesh sieve to remove any seeds or solids.

Combine watermelon juice, lemon juice, and simple syrup in pitcher with mint.  Add 4 cups cold water and stir.

I love the 4th of July!  I have so many memories of being at my grandparent’s cabin with my family, grandparents, aunts, uncles and cousins.  We would swim, waterski, go in the sauna and jump in the cold lake.  My uncles would always barbecue.  The cabin was small but nobody cared.  In the evening, we would always find someplace with a fireworks show.  What wonderful, carefree times!  I am trying to create the same type of memories for my children.  Memories are often rooted in food.  Just one bite of something can transport you back years and years. 

Here is a family favorite of ours that reminds all of us of family and fun times – Mandarin Pasta Salad.  Originally, this recipe came from my Pampered Chef days.  I have tweeked the salad dressing a little but I will put both versions here for you to try.  This recipe travels well.  Just put all of the prepped ingredients into their own zipper baggies (jar for the dressing) and assemble at your location. 

TIP:  For the fresh ginger, I keep a ginger root in my freezer, wrapped in aluminum foil and a zipper bag.  I take it out, grate what I need and put back into the freezer.

Enjoy your independence day celebrations and be safe everyone!

Mandarin Pasta Salad
Yield: 12 servings.

Original Dressing
1 teaspoon fresh ginger root
1 garlic clove, minced
1/3 cup rice vinegar
1/4 cup orange juice
1/4 cup vegetable oil
1 teaspoon sesame oil
1 envelope Lipton Recipe Secrets Onion Soup Mix
2 teaspoons sugar

My Version Dressing

1 teaspoon fresh ginger root
1 garlic clove, minced
1/4 cup orange juice
1/4 cup poppy seed salad dressing


Salad
8 ounces bow tie pasta, cooked, drained and cooled
1/2  cucumber, chopped
1/2 cup red bell pepper, chopped
1/2 cup red onion, chopped
6 ounces fresh baby spinach leaves
1 can (11 ounces) mandarin oranges, drained
2 cups cooked chicken breast, cubed
1/2 cup sliced almonds


Mix the dressing ingredients well and chill. When ready to serve, toss chilled salad ingredients with dressing, sprinkle on almonds and serve!

Ok, I know I’m going a bit out there this week but I love this salad in the summer.  A close friend of mine that follows my recipes is not going to be pleased with this week’s recipe because it contains beets.  Sorry Sharon! 

This recipe originated in Finland and has been passed down on my mother’s side of the family.  You can be creative with this salad.  If you don’t like or don’t have pickled herring on hand, leave it out or substitute anchovies - your choice.  Since it is such an old recipe, things like lite cream and lite sour cream did not exist.  If you want to cut some of the dressing calories, substitute lite or fat free sour cream.  The main point is to get you trying new, fun dishes that you can have fun with and make your own. 

Finnish Beet-Herring Salad

Salad

2 medium potatoes – cooked, diced
2 tart apples – peeled, diced
2 carrots – cooked, diced
1 small onion, minced
2 medium dill pickles – diced
¾ cup diced pickled or salt herring (or anchovies)
2 cups beets – cooked, diced

Dressing #1
1 cup cream, whipped
2 Tablespoon lemon juice
2 teaspoon beet juice
Dash salt
Dash sugar

Dressing #2
1 cup sour cream
1 Tablespoon lemon juice
2 teaspoon beet juice
¼ teaspoon salt
Dash sugar

Combine all salad ingredients except beets. Add beets just before serving, if possible.

I prefer the dressing as a dallop on top.  You can stir in dressing if you prefer. 

Summer is here.  The kids are out of school and the grills are going all over the neighborhood.  But, with summer comes heat and a desire for cooler dinners that don’t heat up the kitchen.  You know I use my crock pot all the time and that saves time and doesn’t heat up the kitchen.  But, the next time you have your grill fired up, toss on the chicken and the pineapple for this salad and you will have dinner ready for the next night too! 

Grilled Teriyaki Chicken Salad

1 8 ounce can sliced pineapple, drained, juice reserved for dressing

1/4 cup teriyaki sauce
4 boneless, skinless chicken breast halves
1/4 teaspoon pepper, you can use seasoned or whatever your favorite is
6 cups lettuce/salad greens (I love a mix of romaine, boston and red leaf)
4 cups vegetables, chopped into bite-sized pieces (Chinese pea pods, sliced mushrooms, red bell pepper strips, asparagus)

Sweet-and-Sour Dressing:

About 1/4 cup teriyaki sauce
Reserved pineapple juice
1/4 cup white wine vinegar
2 tablespoons sugar
2 tablespoons vegetable oil

Brush both sides of pineapple with teriyaki sauce. Brush both sides of chicken with teriyaki sauce; sprinkle with pepper. Place chicken on grill. Cover and grill for 15 to 20 minutes, turning occasionally, until juice of chicken is no longer pink when centers of thickest pieces are cut. Grill pineapple for 2 to 3 minutes, turning once, until heated through. Cut chicken diagonally into 1-inch strips. Divide salad greens among 4 dinner plates. Top with vegetables. Arrange chicken and pineapple on vegetables. Make dressing by combining teriyaki sauce with reserved pineapple juice to equal 1/2 cup. Shake juice mixture with remaining ingredients in small tightly covered container. Drizzle over salad.

With a holiday weekend here, I thought it would be appropriate to share some healthy dessert recipes we can all use at our picnics, family gatherings and other affairs.   Beachbody graciously posted these recipes this week and they sounded much better than the recipe I was going to post, I decided to give you 7 of their recipes to one of mine!  Have fun with these!

QUICK AND HEALTHY DESSERTS: 7 Days, 7 Desserts
By Joe Wilkes

In honor of the 400th issue of the Beachbody® newsletter, we thought we’d celebrate with some treats. For a lot of us, fighting our sweet tooth is the hardest part of staying healthy. Sugary treats and drinks are so prevalent in American society that it’s a real challenge to kick the white stuff, not to mention the high fructose corn syrup stuff. However, that doesn’t mean that we should totally abandon our sweet tooth. After all, how could something that tastes so good be that bad for us? Our palates are conditioned to enjoy sweets because, in nature, sweetness can attract us to some of the healthiest foods, like fruits and berries. The trick is in learning to enjoy sweet foods that are closer to their natural states before all the vitamins and fiber are extracted, and we’re left with just the diabetes and tooth decay. Here are some ideas for desserts that could actually be the healthiest part of the meal.

Note: All nutritional information is for one serving.

Sunday: Giant Fruit Salad

Sunday is a great day to make giant bowls of stuff you can eat all week. I like to make big pots of soup or other big entrées for healthy leftovers throughout the week. Fruit salad is super-easy to make; it’s just a hassle to chop everything. I find it can be a nice Zen-like activity while I’m watching the Sunday news programs or sports. The best fruit salads use fruits that are in season and contain a variety of colors. It’s not just that the colors make for a lovely presentation, but the more colors you have, the bigger range of antioxidants you have. By tossing the fruit in lemon juice, you can prevent the fruit from turning brown, so it will still be appetizing later in the week. You can layer the fruit with yogurt for a delicious parfait, or add some granola or nuts for a little crunch, too.

1 red apple, unpeeled, cored, and diced
1 Granny Smith apple, unpeeled, cored, and diced
1 cup green grapes, seedless
1 cup red grapes, seedless
1 cup blueberries
1 cup raspberries
2 cups cantaloupe, balled
2 cups honeydew, balled
2 cups pineapple, cut up
1 banana, sliced
Lemon juice

Mix all ingredients in a large bowl. Toss with lemon juice to lightly coat all fruit. Serves 6.

Preparation time: 15 to 20 minutes, but it depends on how good a chopper you are!

Nutritional information (per serving):
Calories: 187
Fat: <1 gram
Carbs: 48 grams
Fiber: 6 grams
Protein: 2 grams   

Monday: Chocolate Avocado Mousse

Chocolate is full of great antioxidants and is actually pretty healthy in its unadulterated state. It’s when we add cream, butter, and sugar that it starts to get unhealthy. It may not sound intuitive to add avocado, but it provides a delicious creamy texture, without all the saturated fat of actual cream. The flavor of avocado is usually mild enough that you won’t even taste it with the chocolate, and you get all those heart-smart unsaturated fats with the antioxidants in your chocolate.

2 ounces dark unsweetened chocolate (70% to 85% cacao solids)
1 avocado
1 Tbsp. unsweetened cocoa powder
2 Tbsp. agave nectar (could substitute maple syrup)
1 tsp. vanilla extract

Microwave chocolate in large mixing bowl until melted. Add remaining ingredients, and mix until smooth. For best results, use a hand mixer or food processor. Serves 2.

Preparation time: 10 minutes

Nutritional information (per serving):
Calories:  395
Fat:  27 grams
Carbs:  39 grams
Fiber:  11 grams
Protein:  5 grams

Tuesday: Apple Crisp

What’s as American as apple pie? Well, the obesity rate for starters. Apples are certainly healthy, and apple pie flavorings like cinnamon are also healthy. In fact, some studies have shown that cinnamon may help stabilize blood sugar levels and even lower blood cholesterol. However, once you mix it all up in a shortening-laden crust with a cup or two of sugar, most of the health benefits go right out the window. Try this easy-to-make recipe for an apple crisp, and you’ll get apple pie flavor without getting fat. For extra fiber, don’t peel the apples. You can also experiment with other favorite fruits, like peaches or blueberries, instead of or in addition to the apples.

4 cups apples, peeled and sliced
2 Tbsp. maple syrup
1 tsp. cinnamon
1/2 cup rolled oats
2 Tbsp. brown sugar
2 Tbsp. flour, whole wheat (or soy flour)
2 Tbsp. butter, organic, from grass-fed dairy cow

Preheat oven to 375 degrees. In a medium baking dish, combine apples, maple syrup, and 1/2 tsp. of cinnamon. In a separate mixing bowl, combine remaining ingredients. Top mixture in baking dish with mixture from bowl. Bake for about 30 minutes or until apples are soft. Serves 4.

Preparation Time: 10 minutes

Nutritional information (per serving):
Calories:  200
Fat:  6 grams
Carbs:  31 grams
Fiber:  3 grams
Protein:  3 grams

Wednesday: Chocolate-Covered Strawberries

You don’t have to shell out the big bucks at Godiva® to make it a romantic evening with your sweetie. All you need is a microwave (or a double boiler), some dark chocolate (70% to 85% cacao solids), some strawberries, and some love. And if there’s a better way to show your love than with these two great sources of antioxidants, I’d like to hear it. In fact, if you’re single, this is a much better way to love yourself than with that pint of Ben and Jerry’s® (4 servings, ha!)

1 dark chocolate bar (3 oz.), 70% to 85% cacao solids

1 pint large strawberries (about a dozen)

Microwave chocolate in microwave-safe bowl, or melt in double boiler on stove. Holding the strawberry by the stem, dip in melted chocolate to lightly coat. Set aside on plate or wax paper to cool. When chocolate has hardened, serve (or if you can’t wait, dip and eat, and call it chocolate fondue!). Serves 2.

Preparation time: 10 minutes

Nutritional information (per serving):
Calories:  360
Fat: 22 grams
Carbs:  36 grams
Fiber: 9 grams
Protein: 5 grams

Thursday: Black Bean Brownies

Well, if you didn’t stop reading this article after the chocolate avocado mousse, you may be adventurous enough to try this next recipe. This is super-easy to make and actually delicious. For Christmas one year, my mother found a box of brownie mix of indeterminate origin in her pantry, and we decided to experiment with something we saw on one of the morning shows. Basically, instead of adding eggs and oil to the mix as directed on the box, you food-process a can of black beans (unseasoned, of course) and 1/4 cup of water. Add the mix and bake according to the directions on the box, and voilà! You have delicious chewy brownies—now with more fiber than fat. In fact, we even served them to my finicky nephews who declared them edible until my mom revealed the secret ingredient and ruined Christmas.

1 15-oz. can unseasoned black beans, drained and rinsed
1/4 cup water
1 package brownie mix (12 to 14 oz.—we recommend a healthy one with whole-grain ingredients)

Puree beans and water in food processor or blender. Add beans to brownie mix, and bake according to package instructions. Do not add any other ingredients. Serves 16.

Preparation time: 10 minutes, plus baking time

Nutritional information (per serving; will vary depending on brownie mix used):
Calories: 80
Fat: 3 grams
Carbs: 8 grams
Fiber: 2 grams
Protein: 5 grams

Friday: Fruit Kabobs

As fans of Strangers with Candy know, nothing makes a party like hot fruit! Grilling or broiling fruit can make the fruit taste sweeter without adding sugar. It’s easy to prepare and makes for a dramatic presentation. You can experiment with different kinds of fruit, but the best ones are the ones that are a little firm and juicy, like pineapples, apples, and pears; or stone fruits, like peaches, nectarines, plums, and mangoes. You can serve with a spiced yogurt dipping sauce or just a sprinkle of cinnamon.

1/2 pineapple
2 mangoes
3 nectarines
3 peaches
3 pears
2 apples

Cut all fruit into chunks and thread onto water-soaked bamboo skewers. On hot grill or under the broiler, cook kabobs, turning often for about 5 to 7 minutes, being careful not to burn them.

Preparation time: 10 minutes (not counting chopping time)

Nutritional information (per serving):
Calories: 226
Fat: >1 gram
Carbs: 59 grams
Fiber: 9 grams
Protein: 2 grams

Saturday: Chocolate Shakeology® Pie

So we’ve seen some pretty healthy desserts, but could dessert be the Healthiest Meal of the Day®? If it’s made with Shakeology, it could be. The Team Beachbody® Message Boards are full of great recipe ideas. This one was found by juliefit, a Team Beachbody Coach. No one knows where the original recipe came from, but it tastes delicious and gives you a protein punch from the tofu—in addition to the more than 70 healthy ingredients in Shakeology.

1/2 cup unsweetened peanut butter
1 container silken tofu (12 oz.)
1-1/2 scoops Chocolate Shakeology
2 Tbsp. soy milk
2 Tbsp. agave nectar (or maple syrup)
1 whole-grain graham cracker pie crust

Blend or food-process peanut butter, tofu, Shakeology, soy milk, and agave nectar until smooth and creamy, adding more soy milk if necessary. Pour into pie crust, and refrigerate until firm (about 1 hour). Serves 6.

Preparation time: 10 minutes, plus 60 minutes in fridge

Nutritional information (per serving):
Calories: 307
Fat: 17 grams
Carbs: 19 grams
Fiber: 3 grams
Protein: 13 grams

Of course, you should feel free to eat any of these desserts on any day of the week. And repeat your favorites. Most of these can be integrated into your favorite Beachbody meal plan.

I grew up on homemade whole wheat bread.  Lots of kids thought I was weird for not liking white bread but I LOVE homemade whole wheat bread!  I have been raising my kids on homemade bread also.  One year for Christmas, my mother gave me a Breadman Bread Machine.  I started making bread by machine instead of by hand.  I LOVE IT!  I can get a loaf going in about 3 minutes flat and in a couple of hours, we have fresh bread! 

I experimented a lot and have a few favorites.  I discovered that a good rye in a bread machine usually needs some gluten added.  I was able to convert a family favorite, Finnish Pulla, to a bread machine version (dough only though).  In the end, it is a basic Honey Whole Wheat that won all of us over. 

Yesterday, in the grocery store, a loaf of “premium” bread, whole wheat, was averaging $4.00-$4.99 a loaf!  That was shocking.  Did you know you can MAKE a loaf of bread for less than $0.50!!  If you are looking for budget savers, use your bread machine instead of buying bread.  Making your own is EASY, healthier – with no additives or preservatives or high fructose corn syrup AND saves a lot of money. 

Here is a challenge for all of you with bread machines collecting dust on your counters, in your pantries and in your basements.  Dust them off and try this recipe.  Need hamburger buns?  Just stop the process before baking, shape into buns, raise and bake in the oven.  That would make some fantastic hamburgers on your next picnic, don’t you think? 

Honey Whole Wheat Bread

This recipe is for a 1 1/2 pound loaf but it fills my 2 pound loaf pan. 

1 cup plus 1 tablespoon water
1 1/2 teaspoons salt
1 tablespoon dry milk (I have used dry buttermilk too)

1 tablespoon plus 1 1/2 teaspoons shortening

1/4 cup honey
1 1/2 cups bread flour
1 1/2 cups whole wheat flour
1 teaspoon bread machine or quick active dry yeast (I have used both)

Measure carefully, placing all ingredients in bread machine pan in the order recommended by the manufacturer.  (I put mine in the order listed above).

Select Whole Wheat or Basic/White cycle.  Use Medium or Light crust color.  Do not use delay cycles.  Remove baked bread from pan, and cool on wire rack.

Hint:  My pan size creates a loaf that is tall and rather narrow with average length.  My sister started cutting a loaf one day by cutting the loaf in half lengthwize, starting on the top.  Then she turned one half, cut side down, and cut slices starting at the bottom and working towards the top.  This created slices that are very close to regular size.  Don’t be afraid to experiment with cutting your loaf in different ways to see what works best for you! 

I love a good salad.  And, with a holiday weekend coming at the end of this month, what a better thing to be prepared with but a great salad you can bring to all of your picnics!  In the past I have prepped all the ingredients and stored them individually (baggies or containers).  Then, I combine the ingredients right when I need to serve.  This makes it easy to transport in a cooler to a picnic or to someone’s house.  And this way it keeps its freshness. 

This recipe does contain mango and I know I used to have a really hard time cutting mango.  But, after some trial and error I have some quick tips for you!

Mango
To easily cut a mango, stand it stem end up.  Cut vertically on the flatter side of mango from top to bottom about 1/2 inch to the right of the stem alongside the large, flat seed.  Repeat on opposite side.  To cut cubes, use tip of knife to score flesh, but not skin, in a crisscross pattern.  Bend mango skin back so that the cubes are raised above skin.  Run knife under cubes to release the flesh from the skin.

That wasn’t so bad, was it?

Tropical Turkey and Spinach Salad

Dressing
3 tablespoons apricot preserves
2 tablespoons cider vinegar
2 teaspoons olive oil
2 tablespoons sugar
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

Salad
1/2 pound turkey breast (you can use deli, thick sliced)
1/2 cup red bell pepper, diced
1 mango, cut into 1/2-inch cubes (about 1 cup)
2 hard-boiled eggs, chopped (leave out the yolks if you are watching your cholesterol)
1/4 red onion, sliced into thin strips
6 ounces fresh baby spinach leaves
1/4 cup sliced almonds, toasted

To make dressing, combine all dressing ingredients in small bowl and whisk until blended.  Cover and refrigerate until ready to use. (to transport, just put into a glass or plastic jar with a screw-top lid). 

For salad, slice turkey into 1-inch strips.  Put spinach into a large bowl.  Add turkey, diced bell pepper, mango, eggs and onion.  Whisk dressing and pour over salad, gently tossing to coat.  Sprinkle with almonds.  Serve immediately.

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