Tuesday, May 10, 2011

Sweet Things & Green Things ...Green is GREat!

Today was one of those days that seemed like it would be a flop
 but I actually got a lot done :)
 After a sleepless night ...I managed to power through the day like a champ ....if I don't say so myself :)
...with some great kitchen activities ...a great back workout WITH cardio
 even a trip to the Dentist with my short stinky side kick
the day felt like a marathon ...but I feel happy about it ...just wish sunshine was a part of it
but I guess you can't have everything
Now I relax...just thought I would share some food pics of some yummy stuff I made today ...more mini Quiches ...lots of Spinach this time...blackberry muffins for my kiddo and an amazing Green monster Smoothy ...I am certain it is the Green that got me through this day
Thanks Green
Your Great

Saturday, May 7, 2011

Chick Chicken:


  • Shiro Miso Paste                     1 TBSP
  • Coconut Milk                          3/4 Cup
  • Olive Oil Cooking Spray 
  • 3 Chicken Breast                     1 Inch Cubed 
  • Red Pepper (lrg Diced)           1 Cup
  • Onion          (lrg diced)            1 Cup
  • Garlic          (minced)              1 Tbsp
  • Curry Powder                         1 TbSP
  • Cumin                                      1/2 tsp
  • Peach           (sml diced)          1 Cup
  • Broccoli Florets (small)           1 Cup
  • Asparagus (cut into 1") pieces 1 Cup
  • Aged White Cheddar (grated)  1 Cup
Preheat the Oven to 400.
Whisk Miso & Coconut milk together until miso is completely dissolved.  Preheat a non stick frying pan on medium heat and lightly coat with spray.  Add the chicken (in batches if necessary) and saute until lighly browned on both sides.  Transfer to a large casserole dish.  Return pan to medium heat  re spray if needed.  Add pepper, onion, garlic, curry powder and cumin.  Saute for 1 minute.  Add peaches Broccoli and asparagus Mix all these goodies!
Transfer to casserole dish.  Pour liquid mixture over ingredients and evenly top with Cheeseeeee.

Place in oven and bake for 25 mins or until cheese is lightly browned.  

Breakfast Quiches!

These are so easy to make, great snacks and good food TO GO my kiddo even likes them!  I make batches of them and freeze.  Pull out what I need for my lunch snack the night before :)


  • Spinach 2 Cups
  • Red Pepper (rough chopped) 1/4 Cup
  • Onion (rough chopped) 1/4 Cup
  • Egg Whites 1 Cup
  • whole Omega Egg 2
  • Low fat swiss cheese grated 1/4 cup
  • low fat turkey deli meat 5 oz
  • cinnamon 1/4 tsp
Preheat oven to 400.  Add all ingredients to a blender.  Blend well on low.  lightly coat a non stick muffin tray with spray (I have rubber like reusable muffin cups that work great!)  Evenly distribute mixture into 12 muffins.  Bake for about 20 mins.  To check if quiches are done gently press the center of one, of no liquid comes out they should be ready!

Nutritional Info: 
Calories:  284 for 6 Mini's 
Fat:             7
Carbs:        16
fiber:            4
Protein:      36

Friday, May 6, 2011

Me + Messy Kitchen = Fun Food =Body Rocker!!!

Protein Sushi:

Sushi is a wonderful low fat meal option.  Sushi Rice is virtually fat-free and if prepared without frying or adding mayo, is naturally a low calorie choice. Another plus is the way that the rice is served wrapped in nori and chopped into individual pieces ...this aids in portion control which can help in avoiding over eating.
Ok so now some Cons...both white and brown sushi rice are considerably high in carbohydrate.  White sushi rice in particular is a high starch refined carb ....these are the carbs that have less fiber and are considered less healthy for you.

Now the GREAT News...you can have high protein Sushi with NO rice and I will bet you wont even miss it .  My sushi is made with Egg whites.  I have posted this meal before but I love it so I don't feel a bit bad for rerun blogging.

Simply scramble eggs and allow them to cool.
Lay your Nori, add Lettuce or Spinach, veggies, avocado, seafood, or whatever you love in your sushi.  Roll it up.  slice into bite size pieces and Enjoy.
One thing to note here is you WILL need a sharp serrated knife to slice this sushi
Another option is to forgo the slicing all together and eat them as protein sushi burrito YUM!