So this morning I made pancakes for the kids' breakfast - a recipe I've used before but today I had to substitute Almond Milk for milk because we were out (yes, out of milk - how did that happen?). Apparently that was a smart move because while they ate (seconds and thirds!), and as they were clearing the table and putting their syrup-y plates in the dishwasher, they kept telling me how good they were. Peyton even commented, "these are the best pancakes you've ever made!" This made my day because I don't know about you, but after going to the trouble to make something from scratch, to have the family tell me they "love" something I had to grab from the freezer is a bit disheartening! Right? :)
Anyway, here's the recipe from my good ole' Ultimate Southern Living cookbook. I think I got it at a party that my friend Kathryn Whitaker held in Indiana years ago!
Buttermilk Pancakes (or Almond Milk Pancakes, in this case!)
2 cups all-purpose flour (I used 1 1/2 cups Better for Bread flour and 1/2 cup whole wheat flour)
2 1/2 tsp baking powder
1 tsp baking soda
3/4 tsp sea salt
2 tbl pure cane sugar
2 large eggs, lightly beaten
2 cups buttermilk or 35-calorie Unsweetened Almond Milk
1/4 cup plain applesauce
Combine first 5 ingredients; stir well. Combine eggs, milk, and applesauce in a bowl; add to flour mixture, stirring just until dry ingredients are moistened.
Cook on a lightly greased griddle or large pan. Serve with low sugar syrup.
Wednesday, February 19, 2014
Monday, February 17, 2014
Today's Tip: Brownie Recipe - this one's a Keeper!
On Friday afternoon I was browsing through some recipes in my "Desserts" computer file in hopes to find a simple, tasty one to top off our Valentine's supper. I stumbled across a brownie recipe on which I had noted "Valentine's Day dessert 2011 - good and easy". Well, I didn't remember making it but apparently I did so I made it again on Friday and it was Fabulous!
So try this one next time you are in the mood for brownies...and when aren't you? The nutritional stats are impressive too - just watch your portion size! :)
1/2 cup flour (I used cake flour)
1/2 cup dutch process cocoa
1/2 teaspoon baking powder
1/2 cup pure cane sugar
1/2 cup light brown sugar (not packed)
2 tablespoons grapeseed oil
4 tablespoons prune puree or 1/4 cup applesauce (we opted for the applesauce!)
4 large egg whites
2 teaspoons vanilla
So try this one next time you are in the mood for brownies...and when aren't you? The nutritional stats are impressive too - just watch your portion size! :)
Low-Fat Brownies
12
servings
1/2 cup flour (I used cake flour)
1/2 cup dutch process cocoa
1/2 teaspoon baking powder
1/2 cup pure cane sugar
1/2 cup light brown sugar (not packed)
2 tablespoons grapeseed oil
4 tablespoons prune puree or 1/4 cup applesauce (we opted for the applesauce!)
4 large egg whites
2 teaspoons vanilla
Preheat oven to 350. Spray 8"
square baking pan with cooking spray. In small bowl combine flour, cocoa and
baking powder. In medium bowl stir together sugar, brown sugar, oil and prune
puree. Add egg whites and vanilla. Gradually stir in cocoa mixture until
blended. Pour into prepared pan and bake 15 to 20 minutes or until brownies
begin to pull away from sides of pan. Sprinkle with confectioner's sugar.
Nutrition Facts
Amount Per Serving: Calories 121 - Calories from Fat 25; Fat 3g, Saturated Fat 0g, Sodium 60mg, Total Carbohydrate 21g, Protein 2g
Amount Per Serving: Calories 121 - Calories from Fat 25; Fat 3g, Saturated Fat 0g, Sodium 60mg, Total Carbohydrate 21g, Protein 2g
Tuesday, February 11, 2014
Today's Tip: ONE Simple, everyday thing you can do to Burn FAT
Anyone who knows me - particularly my family and those I have trained - is well aware of two things I say all the time. One is (everyone together now) "Use Your Core!" and the other is "Drink Your Water!" (If I missed a few other things I am sure someone will post and remind me!)
Yes, a strong core leads to a strong body that is more likely to stay free from injury. But today we are going to talk about Water - yep, good old H2O. I often talk about the importance of water, and try to give tips and reasons why it's so good for you. So this morning I logged into my email and there was a great message from another trainer that I follow. Her points about water were great, and very thoroughly outlined my thoughts on the subject, so I decided to marry her thoughts up with mine, and below are the results. But before you read on, go get a glass of water!
1. Water makes you feel less hungry and more full after a meal. We've all heard this one, right? Well, here's why: various research shows that if you drink 2 cups of water 30 minutes before a meal then you will consume 75 less calories, on average, during that meal. So while you are prepping the meal, or on the way home to your family dinner, drink a bottle of water. Many people’s greatest concern when transitioning to a healthy eating plan is “I don’t want to feel hungry.” Getting in your daily dose of water, along with a properly balanced meal plan filled with fat burning foods, is the perfect combination for never feeling hungry while fueling your metabolic fire to burn off those unwanted pounds.
2. Water helps you tone up and maintain toned muscles. Have you heard this one before? If your muscles are dehydrated, you won’t see that lean, toned look you are working so hard to achieve. Increase your water intake and you’re likely to see a change in your muscle tone fast. It is your blood’s job to deliver oxygen and nutrients to your muscles and organs, and blood plasma is composed of 90% water. So not supplying your body with sufficient amounts of water will lead to muscles that do not have the nourishment they need to contract, function, and build up optimally. Also remember that muscle is one of your best tools for increasing metabolic rate and becoming a fat burning machine all day long. Add to, don't take away from, the work you are doing in the gym (or by doing those push-ups!) by drinking more water.
3. Drinking water increases your metabolism. German researchers once conducted a study where they measured the participants' resting metabolism before and after they drank about two cups of water. The results showed that after 10 minutes their rates of metabolism began to pick up, after 40 minutes their metabolic rates were 30% greater, and they remained at this faster rate for at least an hour. If you aren't aware of what metabolism is...it's the way we burn those calories! So anything that helps with that task has to be worth a little effort - yes? What a simple way to ensure your body stays in fat burning mode all day long (yes, take another sip right now).
4. Water helps your liver complete its job of metabolizing fat. Two critical organs when you’re trying to lose weight are your kidneys and liver. It is your kidneys’ job to eliminate waste from your body, and water is essential in this process. If your kidneys are not getting enough water to complete this vital task, they will ask the liver for some help. The liver will always say “yes” and if the liver is too busy doing the work of the kidneys, it can NOT focus on what you really want it to do which is metabolize unwanted fat. By simply supplying your body with enough water, the kidneys can do their work and the liver can do its important fat burning work as well. You wouldn't go all day without flushing the toilet, would you? So don't withhold the necessary water your body needs to "flush"!
This very simple step can start making a dramatic difference in your weight loss immediately. (I hope you just took another sip of water).
Yes, a strong core leads to a strong body that is more likely to stay free from injury. But today we are going to talk about Water - yep, good old H2O. I often talk about the importance of water, and try to give tips and reasons why it's so good for you. So this morning I logged into my email and there was a great message from another trainer that I follow. Her points about water were great, and very thoroughly outlined my thoughts on the subject, so I decided to marry her thoughts up with mine, and below are the results. But before you read on, go get a glass of water!
1. Water makes you feel less hungry and more full after a meal. We've all heard this one, right? Well, here's why: various research shows that if you drink 2 cups of water 30 minutes before a meal then you will consume 75 less calories, on average, during that meal. So while you are prepping the meal, or on the way home to your family dinner, drink a bottle of water. Many people’s greatest concern when transitioning to a healthy eating plan is “I don’t want to feel hungry.” Getting in your daily dose of water, along with a properly balanced meal plan filled with fat burning foods, is the perfect combination for never feeling hungry while fueling your metabolic fire to burn off those unwanted pounds.
2. Water helps you tone up and maintain toned muscles. Have you heard this one before? If your muscles are dehydrated, you won’t see that lean, toned look you are working so hard to achieve. Increase your water intake and you’re likely to see a change in your muscle tone fast. It is your blood’s job to deliver oxygen and nutrients to your muscles and organs, and blood plasma is composed of 90% water. So not supplying your body with sufficient amounts of water will lead to muscles that do not have the nourishment they need to contract, function, and build up optimally. Also remember that muscle is one of your best tools for increasing metabolic rate and becoming a fat burning machine all day long. Add to, don't take away from, the work you are doing in the gym (or by doing those push-ups!) by drinking more water.
3. Drinking water increases your metabolism. German researchers once conducted a study where they measured the participants' resting metabolism before and after they drank about two cups of water. The results showed that after 10 minutes their rates of metabolism began to pick up, after 40 minutes their metabolic rates were 30% greater, and they remained at this faster rate for at least an hour. If you aren't aware of what metabolism is...it's the way we burn those calories! So anything that helps with that task has to be worth a little effort - yes? What a simple way to ensure your body stays in fat burning mode all day long (yes, take another sip right now).
4. Water helps your liver complete its job of metabolizing fat. Two critical organs when you’re trying to lose weight are your kidneys and liver. It is your kidneys’ job to eliminate waste from your body, and water is essential in this process. If your kidneys are not getting enough water to complete this vital task, they will ask the liver for some help. The liver will always say “yes” and if the liver is too busy doing the work of the kidneys, it can NOT focus on what you really want it to do which is metabolize unwanted fat. By simply supplying your body with enough water, the kidneys can do their work and the liver can do its important fat burning work as well. You wouldn't go all day without flushing the toilet, would you? So don't withhold the necessary water your body needs to "flush"!
This very simple step can start making a dramatic difference in your weight loss immediately. (I hope you just took another sip of water).
Wednesday, February 5, 2014
Today's Tip: Easy, Yummy and Low-Maintenance Supper Recipe
It was quite the snowy day in the Wichita area yesterday, so it seemed logical to make some sort of soup in the crock pot - that just goes with cold, snowy days, doesn't it? So I opted for a slow cooker Texas Stew that turned out FABULOUS. And as a little shocker to my kids, I made biscuits to go with it! Somehow you just can't have stew without biscuits, so here are the two recipes for you to try.
Slow Cooker Texas Stew
1 1/2 lbs. lean beef chuck, trimmed of fat cut into 1" cubes*
1 1/2 lbs. pork butt, trimmed of fat and cut into 1" cube**
2 T olive or grapeseed oil
2 cloves garlic, minced
1 onion, diced
1 4oz. can diced green chili peppers
2 red bell peppers, chopped
2 bay leaves
1 tsp oregano
1 tsp ground cumin
1 tsp salt
1 tsp black pepper
1 14.5oz can petite diced tomatoes
1/4 cup lemon juice
1/2 cup red wine
1/2 cup beef broth (can use water)
Brown meats in a heavy skillet with olive oil until thoroughly cooked. Add garlic and onions. Saute until tender. Combine mixture with all remaining ingredients in a slow cooker or crock pot. Cook on low for 8-10 hours. Remove bay leaves before serving. Serves 8.
*look for USDA Choice chuck roast...you can get Select to save some $$, but the Choice is more tender
**I forgot to buy pork butt when I was at the store, but my chuck roast was over 2 1/2 lbs. so I just used the chuck
Slow Cooker Texas Stew
1 1/2 lbs. lean beef chuck, trimmed of fat cut into 1" cubes*
1 1/2 lbs. pork butt, trimmed of fat and cut into 1" cube**
2 T olive or grapeseed oil
2 cloves garlic, minced
1 onion, diced
1 4oz. can diced green chili peppers
2 red bell peppers, chopped
2 bay leaves
1 tsp oregano
1 tsp ground cumin
1 tsp salt
1 tsp black pepper
1 14.5oz can petite diced tomatoes
1/4 cup lemon juice
1/2 cup red wine
1/2 cup beef broth (can use water)
Brown meats in a heavy skillet with olive oil until thoroughly cooked. Add garlic and onions. Saute until tender. Combine mixture with all remaining ingredients in a slow cooker or crock pot. Cook on low for 8-10 hours. Remove bay leaves before serving. Serves 8.
*look for USDA Choice chuck roast...you can get Select to save some $$, but the Choice is more tender
**I forgot to buy pork butt when I was at the store, but my chuck roast was over 2 1/2 lbs. so I just used the chuck
Fluffy
Biscuits (makes 12 biscuits)
Ingredients
1 cup all-purpose flour
1 cup whole wheat flour
4 tsp baking powder
1 T pure cane sugar
¾ tsp salt
¼ cup butter
1 cup buttermilk*
Directions
- Preheat oven to 450 degrees F.
- Combine all-purpose flour, whole wheat flour, baking powder, sugar, and salt in bowl. Cut in butter with a knife or pastry blender until mixture resembles coarse crumbs; stir in buttermilk until just moistened.
- Turn dough out on a lightly floured surface; knead gently 8 to 10 times. Roll to about 3/4-inch thickness; cut with a 2 1/2-inch biscuit cutter or a cup that measures the desired biscuit size. Place biscuits on an ungreased baking sheet.
- Bake in preheated oven until biscuits are lightly browned, 8-10 minutes.
*Don’t
have any buttermilk? Do what I did…pour
1 T lemon juice into a 1 cup measuring cup. Add milk to make 1 cup. Stir and let set for a couple of minutes.
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