I’m addicted to this flatbread.  I’ve made it three times in a row.  It goes well with soup, hummus, salad or just a slice of turkey on top.  You can make the batter at the same time that you are making lunch or dinner, or you can make it ahead of time and let it sit for a while for a more complex flavor. It’s so easy to make and 100% Whole grain, you just can’t go wrong.

 

Ingredients:

1 cup Whole Wheat Flour

3/4 tsp salt

1 1/2 cup water

3 Tbsp Canola or Olive Oil

1 Tbsp fresh rosemary

 

Directions:

  1.  Pour the flour into a small bowl, add the salt and stir.
  2. Slowly add the water and stir to prevent lumps. Cover and let sit until oven is heated.
  3. Heat oven to 425 degree F.
  4. Pour Canola or Olive Oil into a 12 inch cast iron skillet, add the rosemary.  Once oven is heated place skillet in oven until oil is hot.
  5. Carefully take skillet out of oven and pour batter into skillet.  Place back into oven and cook for 30-40 min.  Outer edges should be crisp and center firm. Cool for a few minutes and enjoy!

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Banana Oatmeal Cookies

Although these are called “cookies” they are as nutritious as a bowl of oatmeal with bananas.  Your kids will love them! I pack them as a mid-morning snack with a glass of milk or an afternoon pick-me-up for my husband or myself with a cup of coffee. But they are also great as a post-workout snack, just add a cup of low-fat milk for added protein. Banana Oatmeal Cookies

 

Ingredients:

3/4 cup whole-wheat pastry flour
1/2 cup all-purpose flour
1/2 tsp baking soda
1 tsp cinnamon
1/4 tsp salt
2 Tbsp unsalted butter
1/4 canola oil
1/4 cup dark brown sugar
3 Tbsp white sugar
1 egg
1 mashed banana
1 tsp vanilla
1/2 cup oats
1/3 cup raisins
3 Tbsp ground flax seeds

 

Directions:

  1. Heat oven to 350 degrees F.
  2. In a small bowl, whisk the flours, baking soda, cinnamon and salt until combined.
  3. In a large bowl add butter, oil and sugars and mix with a hand held or stand mixer on high until mixture is smooth and lighter in color.
  4. Add egg, banana puree and vanilla and mix another few seconds, then add the rest of the ingredients until combined.
  5. Line baking sheet with parchment paper and drop about  2 tablespoons of batter per cookie onto cookie sheet. You may need to press them down with back of spoon to keep flat.
  6. Continue with remaining batter and bake for 12 minutes. Let cool a bit before eating.

 


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Another great recipe for the entire family.  These savory pancakes are quick, easy and nutritious.

 

Ingredients:

1 cup finely ground cornmeal

1/2 cup grated low fat cheddar cheese

1/2 tsp salt

1 cup milk

2 Tbsp butter

1/2 cup corn

1/4 cup thinly sliced scallions

1/4 cup chopped cilantro

2 Tbsp canola oil

 

Directions:

  1. In a large bowl, mix cornmeal with cheese and salt.
  2. Heat milk in a small saucepan until steam rises, then add butter and stir until butter is dissolved.
  3. Pour milk into cornmeal mixture and stir.  Fold in corn, scallions and cilantro.
  4. Heat oil in a large skillet.  When hot, pour about 2-3 tablespoons of mixture into pan and flatten.  Cook for about 3-5 minutes and turn over.  Cook other side another 3 minutes or so until golden brown. Continue with rest of batter.
  5. Serve as is or with black beans.

 

Arepas


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Banana Ice Cream with Roasted AlmondsIt’s as delicious as it sounds and the best part of it is, you don’t have to feel guilty eating it.  My 2 year old daughter devoured it, along with my husband.  The topping is from Gwyneth Paltrow’s book “It’s All Good” and it’s awesome even on its own.

Ingredients:

4 very ripe bananas

1/2 cup unsweetened almond or coconut milk

2 Tbsp agave nectar or maple syrup

 

Topping:

1/4 cup chopped roasted almonds

2 tsp maple syrup

pinch of coarse salt

 

1. Slice bananas into thin rounds and lay on a tray lined with parchment paper.  Place in the freezer until frozen.

2. Combine almonds with the maple syrup and a pinch of the coarse salt and set aside.

3.  Place the frozen banana slices, almond milk and agave nectar in a food processor and pulse until mixture is creamy.

4. Serve banana ice cream with roasted almonds and enjoy!

 

 

 

 

 

 


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You’ve been eating right and exercising for weeks now,  yet the scale just won’t budge.  You’re getting frustrated and about to throw in the towel, it must be your slow metabolism, right? Wrong!

I hear this complaint often from clients and while it may be easier to blame your metabolism,  the truth is, it’s simply too many calories eaten.  Quiet frankly,  often the metabolism of heavier weight individuals is actually higher than with normal weight individuals.  The body is carrying more weight around and requires more strength, strength means more muscle, more muscle means a faster metabolism.

So, what exactly is the problem?  Here are the three most common weight-loss mistakes people make:

 

Mistake #1:  Too much of a good thing.  You have been doing all the right things, eating breakfast in the morning,  having a healthy mid-morning snack, salad for lunch, then a healthy afternoon snack, followed by a nutritious dinner. But the scale will not budge.

Solution:  You may want to look more closely at the portion sizes of what you are eating.  Having a cup of almonds as a snack, although healthy, contains about 530 calories!! A salad with too many toppings can turn a low-calorie meal into a calorie bomb.

The best way to keep track of what your eating is measuring out your food portions and tracking it with a food tracker, such as Fitnesspal, Lose it or any other food tracking device you want to use.  You will learn new portion sizes and discover a slimmer you.

Mistake #2: “Rewarding” your workout with food.  Even though it was a lousy day and you didn’t feel like working out you just finished 30 minutes on the Treadmill.  Exhausted you come home, eat a healthy dinner and as a reward for making it to the gym, you have a bowl of  ice cream after dinner.  After all you worked out and the workout will “take care” of the calories.

Well, only 1/2 cup of chocolate ice cream can have 250 calories, and we all know that no one eats 1/2 cup, right?  A 30 minute workout on the treadmill may have only burned 250 calories.    In other words, you pretty much cancelled out all that hard work you did in the gym plus some, all in just minutes…

Solution: Try to reward your workouts with non-food items, such as new workout clothes, a spa treatment or a new book.

Mistake #3: You’re drinking your calories.  Your having your pumpkin spice latte for breakfast, a coke with your lunch and a Sports drink with your workout.

While liquids may seem innocent enough, you’re not even chewing, they can be huge calorie bombs.  A 16oz iced white chocolate mocha carries 340 calories!! But even sports drinks are not guilt free, one 12 oz Gatorade “Quencher” has 200 calories!  A 20 oz coke has 240 calories.  That is a total of 780 extra calories,  and they don’t even help you feel full afterwards.

Solution:  Keep your beverages simple, coffee and tea don’t have calories but watch what you add to them.  Water is perfectly adequate for a workout under 1 hr, no need to reach for designer drinks. And if you’re still drinking regular coke, switch to water or diet drinks.

 

 

Oversized portion of raw almonds

Oversized portion of raw almonds


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Zucchini Pancakes

Pancakes made with shredded zucchini, onions and flour.

Pancakes made with shredded zucchini, onions and flour.

This is an easy and quick lunch recipe for your children and family. You can serve these as is for your kids or with a salad or soup for the adults. My daughter devours these.  They are also great to take for a picnic, so you might want to double the recipe.

 

Ingredients:

2 medium zucchini

2 tbsp onion

3 Tbsp cornmeal

3 Tbsp garbanzo bean flour

1/2 tsp baking powder

1/2 tsp salt

1 large egg, lightly beaten

1-2 Tbsp canola oil

 

Directions:

  1. Grate the zucchini and onions with a food processor or box grater and place into a large bowl.
  2. In a smaller bowl mix the cornmeal, chickpea flour, baking powder and salt.
  3. Add the flour mixture into the zucchini mixture and add the egg. Mix until thoroughly combined.
  4. In a large frying pan ( I use cast-iron pan for the added iron), heat the oil until hot but not smoking.
  5. Scoop 2-3 tablespoons of batter into the frying pan and flatten into a pancake.  Cook until brown, about 2 minutes on each side.  Continue with the rest of batter until all gone. Serve warm.

 

 

 

 

 


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Should you drag yourself out of bed at the crack of dawn or should you push yourself to work out after a long day at the office? When to exercise is probably one of the most common questions I get when it comes to exercising.  And the answer may surprise you.

The best time for you to exercise is ANYTIME!

Sunrise

Sunrise

If mornings are not your thing and never have been, the likelihood of you making exercise a long-term habit (which is the goal) is unlikely. And if you are a morning person, like I am, getting yourself to exercise in the evening, when you are tired, is a losing battle.  Exercise when it’s the best time for you;  it can be in the morning, at lunchtime, in the afternoon or evening. And for people who just don’t have a “chunk” of time for one long session, I often recommend splitting up exercise sessions throughout the day, such as 10 minutes mid-morning, 10 minutes for lunch and 10 minutes in the afternoon.  Studies show that if the intensity stays the same, the benefits are equal to a single 30 minute session.

You may have heard people who exercise in the morning are more likely to stick to their routine than people who exercise in the evening. However, there is no magical time of day. This is only because it’s less likely that other appointments, such as getting groceries, meeting up with friends, or a long meeting at work, etc, will get in the way in the morning. So, if you don’t let anything get between you and your workout, there is no reason to switch your time or routine.

So, my advice is, workout at whatever time works for you!

 

Happy workout!

 

 


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