Archive for March, 2015

GINGER SESAME ROASTED CHICKPEAS

This chickpea dish is TO DIE FOR because the chickpeas come out incredibly crunchy. What a wonderful snack–full of protein and fiber!

ingredients roasted_chickpeas-c97280de

2 cans (15½ ounces each) of chickpeas, rinsed, drained

1 tablespoon canola oil

3 tablespoons tamari soy sauce, divided (*see note below)

1 teaspoon ground ginger

½ teaspoon garlic powder

½ teaspoon onion powder

¼ teaspoon cayenne pepper

½ teaspoon black pepper

1 tablespoon sesame oil

directions

Preheat the oven to 425°F.

Rinse and drain the chickpeas. Using a paper towel or clean dish towel, thoroughly dry the chickpeas. (The drier the chickpeas are, the more the seasoning mix will stick.)

Place the chickpeas on a cookie sheet or sheet tray in a single layer.

Combine the canola oil, 2 tablespoons of tamari, ginger, garlic powder, onion powder, cayenne and black pepper. Stir to combine the spice mixture and drizzle over the chickpeas. Be sure that the chickpeas are coated in the spices.

Bake for 45 to 50 minutes, tossing the chickpeas carefully every 15 minutes.

Combine the remaining 1 tablespoon of tamari and sesame oil. After 30 minutes of baking, remove the chickpeas from oven and drizzle with the sesame oil mixture, tossing to coat thoroughly. Continue to bake the chickpeas for another 15 to 20 minutes.

The chickpeas are done when they are golden brown and crunchy.

*NOTE: If you can’t find tamari soy sauce, use regular low-sodium soy sauce instead. That’s what I used and it was wonderful!

(Adapted from a recipe found on http://www.foodandnutrition.org/Roasted-Chickpea-Trio)

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HONEY LIME SRIRACHA CHICKEN

This is a simple chicken dish that can be baked in the oven or cooked on a grill. Wonderfully spicy!!

ingredients  Honey-Lime-Sriracha-Chicken-02-180x180

¼ cup honey

3 tablespoons low-sodium soy sauce

1 tablespoon olive oil

Zest and juice of two limes

3 garlic cloves, peeled

2 tablespoons Sriracha sauce

¼ teaspoon kosher salt

8 small, skinless chicken parts with bones (legs, thighs, quartered breasts)

directions

In a liquid measuring cup or small bowl, whisk together the honey, soy sauce, olive oil, lime zest and juice, garlic cloves, Sriarcha, and salt. Place the chicken in a gallon sized Ziploc bag or other resealable container and pour the marinade mixture all over the chicken. Seal the container and shake to coat completely. Let marinade for at least four hours or overnight.

Preheat the oven to 4000F. Remove the chicken from the bag and place it in a baking pan. Keep ½ the marinade in the pan with the chicken. Roast for about 20 minutes; turn the pieces over and baste the chicken with the marinade. Continue baking for another 20-25 minutes or until the chicken is cooked.

NOTE: The chicken can also be cooked on the grill—just discard the marinade prior to grilling.

(Adapted from a recipe found on http://www.handletheheat.com)

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HALIBUT WITH BALSAMIC CHERRY TOMATOES

This is a simple fish dish with just a few ingredients that work beautifully together!

ingredients 1501p28-halibut-balsamic-cherry-tomatoes

1 ½ T olive oil, divided

4 (5-6-ounce) halibut fillets, skinned

salt & freshly ground pepper

2 cups cherry tomatoes

3 garlic cloves, minced

2 T balsamic vinegar

2 T chopped fresh basil

directions

Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon of olive oil and swirl to coat. Sprinkle the fish with salt and pepper. Add the fish to the pan and cook for 5 minutes on each side or until the fish flakes easily with a fork.

Remove the fish from the pan and keep warm.

Add the remaining ½ tablespoon of olive oil to the pan. Add the tomatoes and the garlic; sauté for about 3 minutes. Add the vinegar and cook for 1 minute or until the tomatoes begin to burst. Stir in the basil and season with salt and pepper. Serve the tomato mixture with the fish.

(Adapted from a recipe found in Cooking Light, January/February 2015)
 

 

 

 

 

 

 

 

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SMOKIN’ BROCCOLI

The smoked almonds add a nice crunch and ZING to this broccoli dish. YUMMY!

ingredients IMG_2181

1 T olive oil

2-3 cloves of garlic, finely chopped

1 large broccoli crown, cut into small florets

vegetable or chicken broth

salt and freshly ground pepper

lemon juice of ½ lemon

¼ cup smoked, salted almonds, chopped

grated Parmesan cheese

directions

In a large skillet, heat the olive oil. When hot, add the garlic and cook for about 30 seconds; then add the broccoli florets and stir to combine. Add a splash of broth and let the liquid evaporate. Do this a 2-3 times until the broccoli is cooked but still crisp . When the liquid is gone, season with salt and freshly ground pepper. Then add the lemon juice, and chopped almonds. Sprinkle with Parmesan cheese and serve.

(Adapted from a recipe found on http://www.nutritionaction.com)

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MY TOP 3 “WISH LIST” FOR DIET AND EXERCISE

We all know that making life style changes is REALLY HARD. Getting into a consistent exercise routine can be challenging and watching your diet can be excruciating at times. It seems unfair at how easy it is to gain weight or to fall out of a good exercise routine. I wish certain aspects were just easier for all of us. Here’s my top 3 on my “wish list”.

  1. GETTING EXTRA CREDIT: Let’s say that you are determined to eat healthily and are at a party where the hors d’oeuvres are being passed. (i.e., mini quiche, pigs in a CCHGL108_De-Pudged-Pigs-in-a-Blanket_s4x3blanket, bacon wrapped dates) Using  all of your willpower and resolve, you resist and stick to eating the crudités. I think there should be some type of EXTRA CREDIT for this extraordinary behavior. As you leave the party, a minimum of 2 lbs should fall off of your body, don’t you think so???
  1. LOSING FAT WHERE YOU WANT TO: Isn’t it annoying that we lose weight in places that we don’t need to instead of the places that we want to? I think that if we’re making the effort to do cardio to melt off those extra pounds, we should at least be able to dictate WHERE we want those pounds to come off. All it would require would be a verbal chant while exercising. Can you see yourself on the treadmill saying, “THIGHS, THIGHS, THIGHS”? I can!
  1. ACCURATE CALORIE TRACKING: Many of us use apps to help us understand both portion control and calories. (i.e, Lose It, My Fitness Pal, Weight Watchers Mobile, Super Tracker, etc) These apps are pretty easy to use when you’re eating simple things like grilled chicken, rice and vegetables. It gets a bit more challenging when you’re eating “combo” foods like soups, stews or ethnic food. Often I find clients confused and frustrated because they can’t seem to track accurately. I think if we’re taking the time to track our food intake, the least we can expect is accuracy. The solution? How about a mouth scanner that stays somewhere in your mouth (ok, I haven’t figured out exactly how and/or where yet), so we can get 100% accuracy!

If you have any ideas on how dieting and exercise can be a bit easier, send them my way……..I’d love to hear them!

 

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