Veggie & Turkey Sausage Crust-less Quiche Cups

I know how important it is to never skip a meal, especially breakfast, so I wanted to make some grab and go quiche cups to make hectic mornings that much easier.

These are so easy to make! Just choose your favorite veggies, some low fat cheese, and combine! I opted to add some turkey sausage since I had some I needed to use up and I used a 5:1 ratio for egg whites to whole eggs.

Life has been so busy lately with work, keeping up with my daily workouts, and I am studying to take the CPA exam this year (bring on the $$$!), so having healthy meals ready to go is a must. I will not eat Dunkin Donuts. New rule since that has always been my go-to for last minute breakfast :) As TLS coaches like to say, "You weren't born with a bagel in your mouth"

Baked Sweet Potato Fries

I can't get enough sweet potato fries. They are my new addiction...

These are such a great alternative to regular white potato french fries, and there are so many different ways you can make them. Drizzle on a little agave syrup for a sweeter treat!

I made these the simple way - olive oil, salt & pepper.

Ingredients:
2-3 medium sweet potatoes
1 Tbsp EVOO
Salt & Pepper
 *Garlic powder is a good addition if you aren't adding agave

Directions:
Preheat your oven to 400 degrees and line a baking sheet with tin foil. Peel the sweet potatoes and cut into 1/2 to 1 inch strips. Toss the fries in a bowl with the EVOO and salt & pepper, then arrange on the baking sheet (I also sprayed the tin foil with canola oil spray to avoid sticking). Bake for 20 mins, flipping the fries half way through.

I could eat these for days...

Turkey & Black Bean Chili

Football preseason is here! Time to round up some game day recipes, so I thought I would start with some healthy {but oh so good} turkey and black bean chili.

In my house growing up, football season was the most important time of year. My father is a die hard Patriots fan, so my sister and I bought him a sign to put above our television that says "We interrupt this family for football season". It suits him well to this day. My step mother might just be a bigger fan than my father. I swear I can hear her clapping and cheering back home near Cape Cod all the way here in the city. My father was never too happy that his daughters didn't share in his love for the sport, but after 24 years it has grown on me! Matt and I will definitely be watching this season :)

Matt has some crazy motivation lately. He has been running 6-7 miles almost everyday in addition to circuit training. It makes me crazy that he can workout for a week or two (albeit with EXTREME effort) and look like he has been training for months. Abs all toned....chest definition....drool. Anyways, his motivation has rubbed off on me, so I've gotten more on track with the longer distance runs (mine are 5-6 miles) as opposed to the routine 5ks I was doing. I think my body needs the extreme effort to get the results I am looking for since I have already lost a bunch of weight. I want to lose the final pounds and really tone up - I'll post our workout routines next time.

On to the CHILI!

Cranberry Walnut Chicken Salad {Lettuce Wraps!}

Here we go again... oh I love lettuce wraps. Me opting for lettuce instead of bread? WHO KNEW.

You know those rotisserie chickens they sell nice and hot at the grocery store? Lifesavers. BJ's sells giant ones for only $5! I love having these on hand to toss over a salad or for a quick dinner. And what better to do with all the leftovers than make chicken salad!

Of course, I had to make this TLS friendly, so I used Greek yogurt mixed with a little bit of Smart Balance mayo (half the fat of regular mayo and no trans fats) instead of a pure mayo base.


Cranberry Walnut Chicken Salad
Ingredients:
2-4 chicken breasts (no skin) or chop up a whole rotisserie chicken (white meat only!)
1 cup dried cranberries
1 cup walnuts, lightly toasted and chopped
1/2 cup red onion, diced finely
2 garlic cloves, minced to almost a paste
1 cup plain non-fat Greek yogurt (1/2 cup if using 2 chicken breasts only)
1/4 cup Smart Balance mayonnaise
1-2 Tbsp red wine vinegar (adjust to taste)
1 Tsp Thyme
S&P


Directions:
Dice chicken (white meat!) and put in a bowl. To toast the walnuts, heat a small skillet over med/high heat and add the walnuts to the pan. Cook for 3-5 mins stirring frequently. Add the walnuts and all other ingredients in with the chicken and combine. Feel free to eat in a wrap...but I'm telling ya - go for the lettuce wraps! YUM!

Romaine lettuce wraps

Summer Spinach Salad with Fresh Raspberry Dressing

Another TLS Detox friendly recipe! I found some super fresh raspberries at the market this morning and I knew immediately I wanted to make a detox friendly dressing with them. Since all you can eat on detox is fruits and veggies it is hard to eat plain old salads without any dressing on them. Raspberry dressing to the rescue! It is so simple and I'm quite amazed myself at how good it tastes.

Ingredients:
2 cups Baby Spinach
1/2 cup dried cranberries
1/2 cup diced fresh strawberries
1/4 cup chopped fresh broccoli


Dressing:
6 oz fresh raspberries
1/2 Tbsp dijon mustard
1-1/2 Tbsp red wine vinegar


For the dressing, combine all ingredients in a food processor and blend until smooth. If you are not detoxing feel free to add 1 Tbsp EVOO

Detox Vegetable Soup

I just got back from an awesome family vacation on Lake Winnisquam in New Hampshire - a family tradition for 13 years now! Most nights, dinner is a community event, so we have steak night, spaghetti and meatball night...you get the idea. After all the delicious home cooked food I decided I need to put my body through detox again. I might just be crazy.

For my second detox I decided I needed to make some veggie soup! Last time I didn't have something quick and easy like this to go to, so this time it was a must.

I'm already starving. It's only day 2 of 7. Detox is hard, but sooo worth it.

Turkey Taco Lettuce Wraps

Lettuce wraps are my new obsession. You can take a usually fatty meal {beef tacos} and turn it into something light, healthy, and amazingly delicious.

Turkey Taco Lettuce Wraps

I love being able make comfort foods healthy. Yes, tacos are a comfort food for me - much love to my Mexican family on my Mom's side :)

In Mexico, it is a sin to put sour cream on your taco. However, I LOVE IT. But, I no longer use sour cream...ever. I have switched to Greek yogurt and I find that it gives the same creamy, tangy flavor without raining on your healthy eating parade. Check out this article from LiveStrong.com that gives all the details on the nutritional differences between Greek yogurt and sour cream. It is a deal breaker.

Baked Chicken Parm & Whole Grain Rotini

As an italian, and self-proclaimed carb-o-holic, I have to find healthy ways to get my fix of the classics.

Chicken Parmesan. BAKED.

Through TLS I have learned how to choose healthy carbs and grains for when you are going to eat them and this recipe knocks it out of the park. I was honestly surprised at how authentic this tasted! BJ's sells this salad blend of asiago, parmesan and romano cheeses that is to die for and it is gluten free. Get it. It will change your life.

TLS Week 2: PROTEIN!

I never thought I would be so excited just to eat some protein!

Detox week recap
Detox was hard. Period. BUT I lost an average of a pound a day and am down 7.5 pounds in the first week! FINALLY past the annoying plateau! Planning meals ahead of time was a crucial part of my success since ALL you can eat is vegetables and fruit. V8 was a lifesaver. If you ever want to cleanse your body through a detox make a meal plan and cook double at dinner so you can have leftovers for lunches. My detox stuffed mushrooms lasted me 3 days and they were delicious! I felt a little tired the first couple of days but it felt so good to watch the pounds melt away without working out. I forgot to mention you are not allowed to work out during detox so this girl was not running! I also felt starving constantly. It is really important to have snacks on hand because you will not stay full for long eating only veggies. After my body got more used to having only fruit and veggies I felt more energized and so motivated to reach my final goal.

Now....on to PROTEIN!!!

Asian Sesame Tilapia

TLS Detox Week 1: Stuffed Mushrooms

Have you ever heard of Transitions Lifestyle System? I hadn't until this past fall when two of my sisters and my cousin all joined this breakthrough weight loss program. My cousin lost 31 lbs in the 12 week program that cuts out carbs and sugars, and has since lost an additional 25 lbs. That is 56 pounds!! She went from a size 12 to a size 2 and has now decided to become a coach for the program along with one of my sisters who also lost 30 lbs.

Who can say no to a "family discount" on weight loss coaching that is going to do nothing but better my health? NOT ME :) I signed up for the 12 week program that consists of weekly group meetings for support (with the coaches), 4 week weigh ins, online support, and a "starter kit" with vitamins, supplements and a journal. I am going to document my progress over the next 12 weeks on this blog which will also include recipe ideas!

The TLS weight loss system focuses on the glycemic index, which is a system for measuring how quickly different foods allow the sugar they contain to spread into the blood. I'll get into more detail of that once I learn it at the weekly classes.

To start off this journey we must put our bodies through detox. It may sound scary and an impossible feat, but it really has not been that bad so far. For 7 days you are to cleanse your system by eating only fruits and vegetables, so that means no fats, carbs, artificial sugars...you get the idea. And it is best to not eat fruit in the morning because of the natural sugars they contain. It can be quite tricky figuring out what to have for breakfast! I have found a good combo that is working for me: 1 can low sodium V8 juice with a handful of grape tomatoes and a handful of chopped cucumbers. Warm lemon water first thing in the morning is a great way to start off the day! Spices are your best friend during detox to keep your food from being bland/boring, which could lead to cheating if you don't feel satisfied. A few people in the group have mentioned feeling weak or shaky from the lack of protein, so it is ok to add a 3oz portion to dinner, but only if you think you might die. And I'm pretty sure no one is going to drop dead from eating all natural foods.

Oh and I should mention.....NO ALCOHOL FOR 30 DAYS. Yikes. I do like my wine - *sad face*

Next week we will be receiving our "starter kits" and will be able to introduce protein back into our diets.

Now for a detox recipe!

Detox Stuffed Mushrooms

Garlicky Turkey Stuffed Peppers

I have been MIA due to a recent family tragedy, but am ready to get back into training/cooking/blogging mode!

Before I start to tell you about these delectable garlicky stuffed peppers, I want to mention the Guilford family and ask all my readers to please keep them in your prayers. They suddenly lost their beautiful 7 month old baby boy, Callan, on March 7th. Jesus gained an angel on that day, but the family has a long road ahead of recovery and I pray they will find peace and understanding in the Lord.

Since I have been spending a lot of time with family I haven't needed to cook much, and oh how I have missed it! We have been having such beautiful weather the past week, which is unusual for Boston this time of year, (I am talking 80 degrees in March people!) so I have had my fair share of burgers and wings on the grill trying to make myself believe it is summer time already......but today we are back to 40 degree days. Sad face.

Anyways, on to the stuffed peppers!

Please excuse the poor image.

My shopping for a new camera was put on hold!

Coconut Crusted Chicken with Apricot Ginger Glaze

My company decided to throw a "Holiday Party" this month (late much?) and usually our company parties are fancy dancy and a bit too formal if you ask me. Well, this year we got to kick back, play pool and drink beer at Jillians Boston! That being said, Jillians served up platters of appetizers and burgers, the usual bar food. However, there was one app that I could not get enough of - Coconut Fried Shrimp. It was succulent and delicious accompanied by a sweet chili dipping sauce. This of course was not a healthy decision to chow down on them all night, so I wanted to make something lighter and healthier, but with the same kick ass coconut flavor!

I should note that I ran 7 miles the next day out of guilt - was it really worth it? YES.

Skinny Chicken Marsala

I am a carb-o-holic, so even in dieting I need my pasta/anything Italian fix. Luckily I found a great whole wheat pasta at Whole Foods that doesn't have the grainy texture of most. Whole Foods' line of 365 Everyday Value foods is awesome, and this is the whole wheat pasta I now swear by.

Chicken marsala is one of my Italian favorite dishes because I looove mushrooms and the marsala wine adds such a rich and sweet flavor without the added fat of other rich italian pasta dishes (ie. alfredo!). This version  of the recipe is slightly adapted from the weight watchers recipe.

I should note that, to my dismay, my camera is broken!!!! Not worry I am buying a new one this weekend! This was such a beautiful dish and I am so sad I don't have any pics, but trust me....it is DELICIOUS :) and nothing beats healthy and delicious. I served my chicken over a small portion of the whole wheat pasta and a side of fresh steamed broccoli. Enjoy!

Baked Zucchini Sticks

I've been on a vegetable binge lately and wanted to find a way to kick it up a notch. Matt loves zucchini, but he also loves mozzarella sticks, so why not make two become one!? Nix the fattening cheese for juicy zucchini and bake, not fry!

NOM NOM NOM

A Little Sweet Tooth...

I totally should not be posting this recipe here because there is nothing healthy about it! BUT everyone has a little sweet tooth and I have found that when you crave something sweet it is better to treat yourself to a little something (key word = little) Everything in moderation is fine.

That being said, who could resist chocolate chip cookie dough cheesecake bars?!?!?! NOT THIS GIRL. Luckily this recipe that is all over the pinterest world only makes a small 8x8 batch AND I live with the cookie monster, so he ate the majority of the batch :)

Brings tears to your eyes, doesn't it? 

Broiled Tilapia with Mango Salsa

I have been dying to try out my own mango salsa recipe, and what better to serve with than some protein rich tilapia! Tilapia is the kind of fish that can be used in almost any white fish recipe and its mild taste makes it a crowd pleaser. Fish has been a huge part of my diet and this mango salsa adds so much flavor.

Since I work full time (and by full time I mean 50+ hours a week) I am not left with much time to figure out "What’s for dinner?"; the dreadful question that haunts so many people’s lives. PLANNING IS KEY. Every week before I do my grocery shopping I plan out the meals for the week because if I don’t Mr. Matthew will try and order chinese food or some other terribly bad food. Easy meals are also very important. Do not try out the latest Ina Garden recipe that calls for 1 hour prep time and 2 hours cooking time - bad idea. This recipe is perfect for those busy weeknights and if I can work from 8am to 6pm, go to the gym until 7-7:30, then come home and cook - you can, too.

Sauteed Pork Loin with Lemon-Garlic Sauce

So I am not the hugest fan of pork, but when made right…..drool. My motto is that garlic makes everything better. It really makes my world go round. So of course my pork must have garlic - or even better, a garlic SAUCE. I’m really drooling thinking about this dish. I made this using whatever I had in my freezer, so this time it was some boneless pork loin chops. However, it would be even BETTER using pork tenderloin cut into medallions (as the recipe I found for this originally called for).

I really like multigrain and whole wheat pasta, however, I have recently discovered Ronzoni Smart Taste Pasta. Love it and check out the nutritional info because this stuff is comparable to the organic wheat stuff. I served my pork with the smart taste pasta sauteed with escarole (fav) and garlic. Simple, but delish.