Wednesday, September 30, 2015

"Give Me Some of Your Tots"

Broccoli Tots

  • 1 pound of broccoli, fresh or frozen
  • 1 egg
  • 1/4 cup onion diced
  • 1/2 cup fat free cheddar cheese
  • 1 cup whole wheat panko
  • 2 tbl parsley
  • Sprinkle of pepper
-Preheat oven to 400 degrees
-Microwave or steam broccoli until soft
-Chop broccoli into a fine texture
-Mix all ingredients into a bowl
-Press a small amount of mixture in your hand and form into tot
-Place on non-stick or sprayed baking sheet
-Bake for 20-25 minutes, flipping them halfway through


Monday, September 28, 2015

Raising the Bar

Simple Protein Bars

  • 1/2 cup soy milk
  • 1 cup chunky peanut butter
  • 2 tbls honey
  • Sprinkle of cinnamon
  • 1 cup protein powder
  • 2 cups of oats

-Over medium heat, mix milk, peanut butter, honey and cinnamon
-Fold in oats
-Stir in protein powder
-Spread mixture into a 9x13 baking dish
-Cool and cut into bars

For more information on protein powders, read "Fresh Powder"


Sunday, September 27, 2015

Back to School.... Prep School that Is

Another Week of Meals

It's starting to feel like fall, but I am still hanging on to the last days of warm weather and summer. With the mix between cool crisp nights and sunny afternoons, I prepped a week of meals that combine both summer tastes with warm soups of fall. Since starting residency, time is very limited, so these meals are very simple and quick to prepare. Great for anyone's schedule.

This week's grocery list: 

Breakfasts: This summer, I have exhausted the protein packed smoothies.  With the cool air during my walk to work, I crave something more hearty instead of a cool fruity drink.  My solution, home made protein bars. Here's the Recipe.

Lunches: Noon here still feels like summer, sunny and 70.Since the weather is bipolar, I prepped summer grilled classics for lunch. This week's healthier version of a burger and fries is my old favorite Tuna Burgers, and a new favorite Broccoli Tots.

Dinners: The cool nights again remind me of the lovely fall days ahead. I love coming home, throwing on a sweatshirt and enjoying a warm meal before bed. This week, I made a Salmon Tortilla soup, (Recipe) it combines the flavors of summer with the warmth of fall.

Desserts..... none. To put it simply, I have been eating WAY TOO many sweets these days. Today starts another round of my cutting out sweets, just as I did before in the blog "How Sweet it is." My goal is no sweets until Halloween, my favorite holiday. 

Hope you enjoy this weeks meals as much as I did. Recipes in links above.


Friday, September 4, 2015

That's A Wrap

Artichoke Pesto Wraps

  • 2 cups artichoke hearts
  • 1 1/2 cups parsley
  • 1 lemon
  • 2 tablespoons garlic
  • 1/4 cup nuts
  • Pepper

- In a blender add ingredients
- Squeeze in fresh lemon juice
- Grate in lemon zest
-Blend until smooth
- Slice cucumber or zucchini very thin
- Smear pesto onto cucumber or zucchini
-Sprinkle on a few extra nuts
-Roll up

Artichokes: Great source of folate, fiber, vitamin C and vitamin K. They are also packed with antioxidants. The fiber helps aid digestion. Artichokes are considered heart healthy, since they help lower bad cholesterol and raise healthy cholesterol. They also are rich in potassium, which helps control blood pressure, see blog about blood pressure.