Quick & Easy Recipes and Tips

August 10, 2011 at 9:36 pm Leave a comment

Whether your life has you chasing after kids, a job or just trying to keep it all together, can you really enjoy delicious healthy foods?

In short, YES!

Don’t be fooled, making a change to your eating habits is not like flipping light switch. Making positive healthy changes to your eating habits needs to be approached one step at a time. There is no magic formula for weight loss, bulking up, or toning up. We all differ genetically and need to learn how to listen to our bodies and how we respond to different foods. There is one secret that I will share with you though, that does work for everyone.

Eat Whole Food. Eat Plenty of Vegetables. Stay away from Processed Food and Sugar.

Here’s a Litmus Test: Take a look in your fridge and pantry and take inventory of ANYTHING, yes anything that is processed. If you are daring, throw it all out!

TIP #1
Make It Fun
1. Experiment with foods you may be unfamiliar, incorporate one new food into your diet each month. (I don’t mean try a new flavor pop tart for breakfast)
2. Take a trip to the Farmers market
3. Eat fruits and vegetables that are in season
4. Be Creative – with your grocery list

TIP #2
Plan Ahaed
1. Think about when you will be eating at home vs. when you will be eating out during the week. We all have obligations and even some of us have a social life:) so don’t deprive yourself, just plan for those moments when you may be challenged to eat healthy.
2. Buy whole fruits and vegetables each week and keep them in your fridge
3. Keep plenty of meats and vegetables in your freezer for back up
4. Pick one day to cook a couple of meats and have them available to take with you for lunch or pop in the microwave for dinner.
5. Cut up your vegetables have them ready to grab or cook up when you are hungry

Here is a sample grocery list for me each week:
– Fresh Broccoli
– Fresh Cauliflower
– 1 large bag of Carrots
– Lots of peppers all varieties
– Whole Onions, Green Onions
– (2) Whole Chickens – this should last me 1-2 weeks
– 4 lbs grassfed ground lamb or veal (again, this should last about 1-2 weeks)
– Farm Fresh Eggs
– Pastured Sausage
– A Big bag of Spinach or Mixed Greens for salads
– Hearts of Palm or Artichokes
– Olive Oil
– All Natural Peanut Butter
– 1 Gallon Raw Milk (If you are not drinking whole raw milk, I recommend almond milk or goat’s milk, more on this in a later blog post)
– All Natural Cottage Cheese
– Blueberries / Raspberries / Blackberries (or whatever is in season)
– Raw Almonds or Cashews or Walnuts
– Feta Cheese / Blue Cheese

Click Below for a copy of the Groumet Nutrition Cookbook (a must have for any kitchen)

Gourmet Nutrition
The Cookbook for the Fit Food Lover
Riced Cauliflower
We love this one! You can make a lot at once and eat on it all week. Plus it will give you the illusion of eating rice or coucous without adding up on the carbs.

1. Coarsely chop your cauliflower and place in a microwave safe dish cover and microwave for 1 minute or until cauliflower is a little soft. Not cooked just a little soft.
2. Place the cauliflower in a food processor with an S-blade until coarsely chopped in to little pellets (should look like couscous).
3. Set aside the cauliflower
4. Sauté onions, peppers and spices in the skillet with olive oil or butter
5. Slowly add in the cauliflower to the sautéed vegetables and cooked until heated thoroughly.
6. Optional add ins: Pine Nuts, Feta or Blue Cheese,

Thai Ground Beef (you can sub chicken)
1 lb extra lean ground beef (96%) – we also substitute ground lamb, ground veal or shredded chicken – all are great options
1/3 head cabbage; shredded (about 3 cups)
1 carrot; sliced
1 medium green pepper; cut into 1 inch cubes
1 small onion; cut into 1 inch cubes
2 tbsp peanut sauce
salt, pepper, and chili powder (to taste)
Fry ground beef in skillet with olive oil cooking spray over medium heat for about 5 minutes, until browned. Add the cabbage, carrot, green pepper, and oinion and cook for another 5 mintues, stirring frequently. After vegetables have browned add the peanut sauce and spices. Serve Warm.
HINT: This calls for 1 lb of ground beef, if you cook it using 2 lbs of ground beef and double the rest of the ingredients, you can put in tupperware and save for meals during the week. REALLY YOU CAN DO THIS WITH ALL THE RECEIPES 🙂

Peanut Butter and Jelly Cheesecake
– ½ cup of all Natual Cottage Cheese
– 1 T of All Natural Peanut Butter
– ½ cup of blueberries, raspberries or blackberries (fresh peaches can work too)
– Optional: Add a little Cinnamon
Mix together and it tastes like a peanut butter and Jelly cheesecake!

Keep your portions reasonable, enjoy whole, fresh foods, eat often throughout the day.
To learn more healthy habits, go to Precision Nutrition
Enjoy!

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Entry filed under: Diet and Nutrition.

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