Posts tagged Recipes

Busy Busy Day

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 castI took the day off to take Hannah to the orthopedist to have her wrist looked at — well she is now in an arm cast. I am sure the novelty of it all will wear off in a day or so. It will be a long four weeks for my baby.

Today was a rest day for me and I was more than happy to do it. I am so so sore.. mostly in my quads. I think it may be from rowing since I did a ton of that yesterday. But i will be back at it tomorrow…

Here’s a few interesting articles I have read that I think you should read too:

via The Paleo Palate 

Cakes:
3 sweet potato peeled and grated
8-10 tiger prawns/shrimps peeled
4 free range eggs
1/2 yellow onion chopped
Salt and pepper to taste
2 – 4 tbsp coconut oil for frying

Heat the coconut oil in a skillet on low to medium heat. Mix the sweet potato, eggs, onions and salt and pepper in a bowl. Take a handful of the mixture, form into a pancake then push one large shrimp on the center of the pancake. Fry shrimp face down for about 4 minutes on low to medium heat. Turn the pancake on the other side when the shrimp is cooked. Fry for another 2-3 minutes until it is cooked through.

Tips to Feed Your Family Healthfully and Happily: A Flat Belly Diet Cook Review

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Tips to Feed Your Family Healthfully and Happily: A Flat Belly Diet Cook Review | fitbottomedgirls.com.

Some good ideas and recipes found in this article — All of us parents need recipes for dinner and meals to get us out of the rut –And why not make a back to school effort to make healthy but good meals a priority in your house —

5 Flat Belly Diet! Family Tips

1. We all need fat, but kids especially do. An incredible amount of brain development occurs in the first two years of life and good fats are essential for it!

2. Eat a MUFA at every meal. MUFAs aren’t just good for you and your brain, they help you feel full! The Flat Belly Diet! recommends eating one serving with each meal or snack.

3. Preggo? Make sure you’re eating plenty of nuts, avocados and dark chocolate for the bambino. And remember, pregnancy isn’t the time to diet!

4. Be a role model. Did you know that kids tend to like the same kinds of foods and take in roughly the same number of fruits and veggies as their parents? Someone is watching…and mimicking you…so take note!

5. Encourage slow eating at the dinner table. Some students only get 20 minutes to eat lunch at school (that was my public school experience unfortunately!), so your kids may be trained to scarf fast and furious. Eat together at the table as a family and remind them that at home, they have the time to slow down and enjoy.

Fiber in all of its glory

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I was listening to satellite radio this morning and heard hungry-girl.com give a tip about how to bake instead of fry chicken. She mentioned putting Fiber One cereal into a blender with a bunch of spices and then using a  fat-free liquid egg substitute -like Egg Beaters Original – instead of eggs and dipping the chicken into the egg sub, then the home-made bread crumbs and then you can bake the chicken. I haven’t tried it yet but it sounds like it could work out pretty well. I have that Magic Bullet so it should be a breeze to do and easy clean-up, which always makes a recipe that much more enticing to try.   I always say that Rachel Ray may do 30 min meals, but she uses 30 different pots & pans and it takes way too long for clean up. So much for 30 mins —

Lately I have been hearing a lot about fiber and how important it is to your overall health.  It is being added to foods and promoted heavily.  I looked up to see why fiber is so important and found this at Wellsphere.com

Eating fiber can have lots of health benefits. There are two different types of fiber – soluble and insoluble. Both will help your body in different ways as outlined below.

  • Soluble fiber can be digested by your body, and may help to reduce the amount of cholesterolblood. Cholesterol is a naturally occurring fatty substance that can clog up your arteries if you eat a diet that is too high in fat. Beans, oats and lentils are good sources of soluble fiber. in your
  • Insoluble fiber can’t be digested. It passes through your gut without being broken down, and helps other foods to move through your digestive system more easily. Insoluble fiber keeps your bowels healthy and helps prevent constipation and other digestive problems, such as irritable bowel syndrome. Wholemeal bread, wholegrain rice, wholegrain breakfast cereals, and fruit and vegetables, are all good sources of insoluble fiber.

Eating foods that are high in fiber will help keep you feeling fuller for longer. This may help you if you are trying to lose weight.

So after hearing her tip this morning, I took a look  at hungry-girl.com, and  found some great recipes that pack in the fiber! Even more tips, details and other great ideas can be found if you sign up for their newsletter.

Keep in mind – that not all of these recipes are keeping with the “eating clean” philosophy that I personally think is the best way to go.  I am realistic about busy lives with families and realize that compromises have to be made.  When I can, I choose the food options that are closest to clean, but many times that’s not easy or viable.  So do what’s best for your own lifestyle.


1. Lord of the Onion Rings – 16g fiber! No matter how famous they get, they remain totally humble… and totally crunchy.

2. Sassy Southwestern Roll-Ups – 14g fiber! Yay, beans! Yay, fiber-packed tortilla! YAY, deliciousness!

3. The Rat(atouille) Pack – 10.5g fiber! Want a whole lot of natural-fiber veggie goodness? We’ve got it right here.

4. Nice to See Ya! Quesadilla – 15g fiber! Wake up and start your day RIGHT with this cheesy, egg-y, bacon-licious breakfast with a Mexican twist.

5. Fiber-ific Chicken Parm – 11g fiber! This delicious take on a classic will TOTALLY satisfy your need for hearty Italian dinners…

6. Complete & Utter Oatmeal INSANITY! – 11g fiber! Do you SEE that fiber count?! And that’s in just one bowl of oatmeal. MADNESS!

7. Peachy-Keen Black Bean Soup – 7.25g fiber! A mere cup of this stuff is fiber-ific — and easy to make, too!

8. Crazy-Good Carrot-Cake Pancakes – 8g fiber! A hearty, high-fiber breakfast never tasted so much like a delicious dessert.

Remember,  fiber can also help with your weight loss goals.  Some research shows that weight loss from fiber is contributed strictly to the fact that high-fiber foods generally require more chewing time, which gives the body time to signal when you are no longer hungry.  Research also shows fiber stays in the stomach longer, absorbs water, swells, and thereby makes the body feel “full”. A high-fiber diet also tends to make a meal seem larger and linger longer, so you stay fuller for longer periods of time. And if you eat high-fiber goods together with high-fat foods you can actually decrease the absorption of fat.

After this post, I hope you go home armed and ready to try to figure out creative ways to add fiber into your own diet.

Healthy Dinner Recipes

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Steph’s Chicken Quesadillas is a very popular dish at the Hoaglund house. Both my kids give it a thumbs up which is a very rare rating for them. I also like this because its quick, healthy and it’s not complicated!

a bunch of chopped up cooked chicken breast – you can even use the frozen grilled chicken strips and reheat in the microwave if you are short on time!
chopped green onions
chopped up spinach
chopped fresh cilantro
Reduced-fat cheddar cheese or slices of reduced fat sharp cheddar
flour tortillas – you could use whole wheat or I have even used spinach and garlic tortillas but the color tends to throw the kids off.

Spray olive oil on your pan, put the tortilla in the pan, fill it with the items above, and fold over and cook on each side until the tortilla browns and the cheese is melted. Repeat for all the quesadillas you need. Cut them into small triangles and serve with salsa!

Here are some recent recipes I found that look pretty good!  Share some of your own healthy, family friendly recipes if you want! I would love to have more ideas…

Skinny Lasagna Ole’ | Active.com.

This spectacular Mexican layered casserole is hearty and healthy. It’s loaded with lean protein from the chicken, reduced-fat cottage cheese and fat-free refried beans. It’s also perfect for those sensitive to wheat since we’re using corn tortillas instead of lasagna noodles.

Chef Meg’s Island Chicken with Pineapple Salsa.

Island Chicken with Pineapple Salsa, combines lean grilled chicken with sweet and tangy tropical fruits for a healthy dinner that will transport you away from the cold, gray winter.

Eat Clean with Banana Date Breakfast Bread

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I have not tried this recipe personally but I have tried other “eat clean” ones from Tosca. Usually they are pretty darn good. Let me know if you try this one…

Eat Clean with Banana Date Breakfast Bread | fitbottomedgirls.com.

Below is the recipe for Tosca’s Banana Date Breakfast Bread. It’s so hearty and filling and banana-bready. It’s just delicious. And it’s the perfect breakfast or dessert in my opinion. I love that it includes dates and apple butter (I’ve seen applesauce in recipes, but never apple butter! And I looove apple butter.) And I even tried replacing the ground flaxseed with Salba (I had leftovers from the review), which turned into more deliciousness. And get this: Each serving (1/12 of the loaf) is only 210 cals with 6 grams of protein, 4 grams of healthy fats, 7 grams of fiber (!) and no cholesterol. Try it!

Banana Date Breakfast Bread

Courtesy of Tosca Reno’s Eat Clean Cookbook

1 c. mashed very ripe banana (about 2 medium-sized bananas)
1/2 c. Sucanat or rapadura sugar
1 tsp vanilla extract
1/4 c. apple butter
1 1/2 c. whole-grain flour
1/2 tsp. baking powder
1 tsp. baking soda
3/4 c. ground flaxseed
1 tsp. cinnamon
pinch of ground nutmeg
1/2 tsp sea salt
1 c. pitted dates, coarsely chopped
1/4 c. whole flaxseeds for top of loaf

  1. Preheat oven to 350 degrees.
  2. Prepare a loaf pan by spraying with cooking spray.
  3. In a large mixing bowl, combine banana, Sucanat, vanilla and apple butter. Add eggs. Beat together well.
  4. In a medium-sized mixing bowl, combine flour, baking soda and powder, ground flaxseed, cinnamon, nutmeg and sea salt. Mix well and add to banana mixture.
  5. Fold in dates.
  6. Pour batter into loaf pan. Sprinkle whole flaxseeds over top.
  • Bake for 55 minutes or until a toothpick inserted into middle of bread comes out fairly clean. There should be no batter stuck to the toothpick. Remove to wire cool rack.
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