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Monthly Archives: September 2012

Roasted Fall Veggies

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It’s not quite cooler here yet. It’s well on its way, though. Here’s some food for thought, though. (Like the pun? I thought you might!) If you don’t have the Yukon Golds, try using red potatoes or whatever you have or like. Recipes are ideas. Well, except for baking. Those are a little more strict. If you aren’t following them then you might end up with a big ol’ mess. But this is roasting, not baking! Have fun!

1 small butternut squash
2 small red bell pepper, seeded and chopped
1 sweet potato, peeled and cubed
3 small yukon Gold potato, cubed
2 red onions, quartered
1 tablespoon thyme, chopped
2 tablespoons rosemary sprigs, chopped
1/4 cup olive oil
2 tablespoons balsamic vinegar
salt and pepper, to taste

1. Preheat oven to 475 degrees F (245 degrees C).

2. In a large bowl, combine the squash, red bell peppers, sweet potato, and Yukon Gold potatoes. Separate the red onion quarters into pieces, and add them to the mixture.

3. In a small bowl, stir together thyme, rosemary, olive oil, vinegar, salt, and pepper. Toss with vegetables until they are coated. Spread evenly on a large roasting pan.

4. Roast for 35 to 40 minutes in the preheated oven, stirring every 10 minutes, or until vegetables are cooked through and browned.

Serves 8.

Per Serving (excluding unknown items): 227 Calories; 7g Fat (26.8% calories from fat); 4g Protein; 41g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 15mg Sodium.

Exchanges: 2 Grain(Starch); 1 Vegetable; 0 Fruit; 1 1/2 Fat.

Note: If you want to take the fat level on this down, you can probably use less olive oil and use olive oil cooking spray with the olive oil you do use. Would lower it substantially! Actually, if you use 1/8 cup olive oil and then use spray, the calories per serving would be 197 and the Fat in exchanges went down to 1/2 instead of 1 1/2. (I used MasterCook to check).


Clinton Kelly’s Turkey Sliders

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turkey slider

turkey slider

1 pound ground turkey
1 onion, grated
2 tablespoons dijon mustard
1 egg
1/2 cup panko
1 teaspoon cumin powder
salt and pepper, to taste
8 dinner rolls, square kind

1. Preheat grill pan over medium-high heat.

2. Grate onion. In a large bowl, combine turkey, onion, Dijon mustard, egg, panko, cumin, salt, pepper. Mix to combine. Mold mixture into small patties.

3. Grill patties for 3 minutes per side. Remove from grill, build sliders on dinner rolls.

Servings: 4
Yield: 2 sliders

Notes: The key is to use grated onion. It provides much needed moisture to the turkey!

Per Serving (excluding unknown items): 233 Calories; 11g Fat (44.7% calories from fat); 23g Protein; 8g Carbohydrate; 1g Dietary Fiber; 143mg Cholesterol; 241mg Sodium.

Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 1/2 Fat.

Lesson One: Getting Started

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You want to lose weight. You have considered it. The first thing is to get real. And real SUCKS. I know most people want motivational information. It’s coming. But the bottom line is that when you start getting real you start seeing how bad things are. I know. I am there. It’s daunting, scary and frustrating. So how do you get real? Food diary. I hate them. Essentially you write down everything you eat and drink. I think it is important to do it before you start dieting or start a new “lifestyle” program. Why? You need to see what you were doing. You need an accurate look at what you were putting into your body. It’s harsh and painful. But it is reality. This diary should also include a daily look at how much exercise, if any, you are getting. You have to be brutally honest. (And believe me, I know how painful these truths are.)

As you are putting this info in, you need to be making a plan. When you see those numbers you are going to be upset most likely. So you need to have a plan on how you are going to change. How are you going to eat better and get better calories and meals? What changes are you going to make? P-L-A-N! 

Once you have reviewed the calories from the old lifestyle, start putting the new lifestyle into action. Don’t go crazy either. It is a change. If you are like most people, you are busy. Don’t try to make all these fancy schmancy recipes unless you don’t do anything but cook those fancy schmancy recipes. Do the basics first. Get those down. Then start adding on slowly. When you learn to walk, you don’t start running marathons. You can’t do that with dieting either. You may be a pro at starting and quitting them. So what? This time you need to do it right. This time you need to do it with intention and with purpose. Do it like you mean it. That means you may have to slow your roll on the impressive recipes, but a few great recipes that are mix and match are better than trying hard on several and getting so frustrated that you just quit. Right?

If you want more info on the praises of a food diary, go to WebMD. They have a great article there that explains it wonderfully.

So your first lesson is to:

  1. Review what you were doing that failed you in the past.
  2. Plan for new things.
  3. Make changes.
  4. Go slowly.

Not so terrible, huh?

September 28, 2012

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Ok, so is it really bad that I drank two Slim Fasts this morning? I was super hungry! And I didn’t buy those pesky groceries again! And I had Slim Fast. And one didn’t do the trick. I drank it and waited a bit. Well, when I say a bit, I really mean like ten minutes. Is that a bit? I was still hungry! I drank the second one. I’m not hungry! And really, isn’t it better than me stopping and getting the 700 calorie bacon egg cheese bagel with extra sauce extra value meal with the large Coke? I mean, when you think about it I really SAVED myself like 350-400 calories! Right? Right!!!! So it wasn’t soooooo bad, huh?

Whew! I feel better now. I’m going to sleep. All this arguing made me tired!

If You’re Concerned About A Medical Issue

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I know we rely on the internet for diagnosing ourselves medically. I do it all the time. But here is a site that helps you walk through it a little better. I found it to be very interesting. It actually pinpointed my problem pretty accurately. I have anemia, which I have discussed previously and the questions it asked led to the same diagnosis. I was pretty impressed.

Roasted Carrot Hummus

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roasted carrot hummus

roasted carrot hummus

I was reading some recipes on hummus and ran across one for carrot hummus that sounded interesting but not good. Then I started searching. I couldn’t find one that sounded just right. So here is my amalgamation of ingredients gathered and the recipe that I figured would work. This has NOT been tried, tested or anything yet. I think this might be good. If you try it and hate it, it was just numbers that sounded good. If you love it, it was just numbers that sounded good that worked and I am brilliant. Brag about me! Tell people how freaking awesome I am. I just wanted to get this out of my head and out there. If you do try it before me, LET ME KNOW! I want to know what you think!

1/2 pound carrots
15 ounces garbanzo beans, rinsed and drained
6 cloves garlic
3 tablespoons olive oil
2 teaspoons cumin
1/2 teaspoon sea salt
1/4 cup tahini
2 lemons, zested and juiced
1/2 teaspoon paprika

1. Preheat the oven to 450°F. In a roasting pan or on a large rimmed baking sheet, combine the carrots and garlic with the 2 tbsp. oil, 1-1/2 tsp cumin, and salt. Roast the carrots, stirring occasionally, until tender and browned, about 25 to 30 minutes.Cool.

2. In a food processor, pulse the carrots and garlic until chopped. Add the garbanzo beans, tahini, lemon juice, and lemon zest; pulse until blended.

3. Transfer hummus to bowl. Drizzle with additional olive oil and sprinkle with a bit of smoked paprika.

Serve with fresh veggies, pita chips, on a wrap, or as a snack.

8 servings.

Per Serving (excluding unknown items): 303 Calories; 13g Fat (35.5% calories from fat); 12g Protein; 39g Carbohydrate; 11g Dietary Fiber; 0mg Cholesterol; 150mg Sodium.

Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat.

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Battling The Bulge On A Budget

2 tablespoons ranch-style dressing mix

2 tablespoons sour cream, light

1 tablespoon apple cider vinegar

1/4 teaspoon lime juice

1/4 teaspoon chili powder

1 dash onion powder

1 dash garlic powder

1 dash cumin

2 cups mixed salad greens

2 tablespoons black beans, canned, rinsed and drained

2 tablespoons frozen corn kernels, thawed and drained

2 each cherry tomato, halved

1 ounce chicken breast, grilled and chopped (chopped goes a longer way)


Mix the first 8 ingredients in a bowl.

In a large serving bowl or plate, mix the salad greens, blacked beans, corn, tomatoes, and chicken.

Top with the salad dressing made previously.


1 serving. 211 calories.

1 1/2 starch, 1 vegetable, 1 lean meat

This is definitely the kind of salad that you can add your own flavors to as well. If you like olives, add them! (I like olives on pizza but…

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