He Grills Meat, I Cook Sides...

For as long as we have been together and that I can remember, my husband grills and I cook up the sides. It works for us. And, he loves to grill steak once in a while. When we treat our family to a steak dinner, it has to be planned with delicious, classic sides. This meal is accompanied by garlic mashed potato, roasted brussels sprouts and buttermilk cheddar biscuits. It seems like such an indulgence, which it is, but I keep in control of nutrition by watching my portion (key!) and making everything fresh from scratch (keeping ingredients as health conscious as possible, but allow such ingredients as butter, when a recipe calls for the real thing). I truly believe you can have what you really want to eat, just eat less of it (everything in moderation), keep active, and learn to cook it up yourself...fresh! It may take some practice. I really had to get into the rhythm of cooking. It takes a while, at least for me. My approach to cooking fresh, keep it simple, try different foods and then challenge yourself. Here's a glimpse of our steak family dinner...

Our busy little kitchen, a whole lot going on. Preping the brussels sprouts for roasting. Shredding cheese for biscuits...

This is the biscuit dough before kneading and rolling out. Yes, there is real butter involved and so good! There is nothing like homemade biscuits. (recipe below)

The beautiful brussels sprouts right before they go into oven (trimmed & cut in quarters). Tossed in olive oil, salt & pepper then spread out on baking sheet, that's it. Roast at 425 degrees for about 20 mins. Brussels sprouts are high in fiber and vitamin C.

Time to eat! A juicy, perfectly grilled steak with garlic mashed potato (you can substitute sweet potato for a healthier option), roasted brussels sprouts and buttermilk cheddar biscuit. It took a lot of persistent offering of brussels sprouts, but the kids see us eating them and now they eat it too. This is hubby's portion, I eat about half except for the veggies. A glass of Cab (only a couple sips for me due to Bambino) to round it off...oh, so delicious!!!

Buttermilk Cheddar Biscuits

2008, Barefoot Contessa Back to Basics

Ingredients

· 2 cups all-purpose flour, plus more as needed (I used whole wheat flour)

· 1 tablespoon baking powder

· 1 1/2 teaspoons kosher salt

· 12 tablespoons (1 1/2 sticks) cold unsalted butter, diced

· 1/2 cup cold buttermilk, shaken (I used low-fat buttermilk)

· 1 cold extra-large egg

· 1 cup grated extra-sharp Cheddar

· 1 egg, beaten with 1 tablespoon water or milk

· Maldon sea salt, optional

Directions

Preheat the oven to 425 degrees F.

Place 2 cups of flour, the baking powder, and salt in the bowl of an electric mixer fitted with the paddle attachment. With the mixer on low, add the butter and mix until the butter is the size of peas.

Combine the buttermilk and egg in a small measuring cup and beat lightly with a fork. With the mixer still on low, quickly add the buttermilk mixture to the flour mixture and mix only until moistened. In a small bowl, mix the Cheddar with small handful of flour and, with the mixer still on low, add thecheese to the dough. Mix only until roughly combined.

Dump out onto a well-floured board and knead lightly about 6 times. Roll the dough out to a rectangle 10 by 5 inches. With a sharp, floured knife, cut the dough lengthwise in half and then across in quarters, making 8 rough rectangles. Transfer to a sheet pan lined with parchment paper. Brush the tops with the egg wash, sprinkle with salt, if using, and bake for 20 to 25 minutes, until the tops are browned and the biscuits are cooked through. Serve hot or warm.

Makes 8 biscuits

Oatmeal Before The MS150 2011

Riding for the cure! Final prep...so proud!

I was up at 4:30am today, bright and early as they say, to send off hubby on his 4th MS150 Bike Tour. The MS150 Bay to Bay Bike Tour is a huge and amazing fundraiser for Multiple Sclerosis.

http://bikecas.nationalmssociety.org

Participants ride 150 miles over 2 days from Orange County to San Diego County, CA. It's a challenge and a lot of fun! Sadly, I have to sit out this year, but proud to cheer my hubby and friends on.

So what does wifey feed hubby for early breakfast who's about to ride over 100 miles on his bike? Simple oatmeal and eggs. A combination of complex carbohydrates and complete protein. Perfect fuel for a long ride. I had to really learn to love oatmeal, and even when I finally made a habit of eating it, I ate the wrong type (instant). I have now seen the error of my way. When you have oatmeal, opt for the steel cut oats (preferably organic) variety because it is less processed. It takes a little longer to cook, but well worth it. Add fruit, nuts and dash of brown sugar for flavor. Oatmeal is also great for children's breakfast instead of boxed cereal which contain, as we know, a ton of unnecessary sugar. Oatmeal is one of the best simple breakfasts and so good for you!

Steel Cut Oats

The finished meal with a little walnuts, dash of brown sugar, side of berries and scrambled eggs.

Protein Smoothie For Everyday

I am absolutely addicted to protein smoothies especially after a run or a workout to help aid with recovery. I have one almost everyday. It metabolizes fast and still keeps you satisfied. I make my own for two reasons; 1) I can control the ingredients that are in it; and 2) it's more cost effective if I consume one daily. You may have noticed by now that I am a huge fan of Trader Joe's. It just fits my thrifty style and still has pretty healthy offerings. So you will not be surprised that the ingredients to the smoothie recipe included below can all be found at your local Trader's.

I came across this smoothie recipe on my fav website www.gabbyreece360.com (formerly honeyline.com) about 2 years ago and as always, I put my own twist to it.

Protein Smoothie Recipe

Ingredients

5 cubes of Ice

1/2 cup of Frozen Berries (I like strawberries and blueberries)

8 ounces of Almond Milk (I like vanilla flavor)

1 Banana

2 Tbsp. Protein Powder (I use either Soy or Whey in vanilla flavor)

1 Scoop of Trader Joe's "Very Green" Powder Vitamin (The ideal I like to use available online, is Catie’s Organic Greens, but kind of costly, so I use substitutes)

1 tablespoon Natural Peanut Butter

1 Tablespoon of ground Flax Seed

Instructions: Place in blender in the order listed above. Pulse to crush ice and berries a few times and then blend for just a few seconds. Enjoy!

Opps, forgot to include this in the above picture. This is my go-to, secret weapon for adding more fiber to recipes. Love, love, love this stuff!

Here I am after a run, 6 months pregnant, about to enjoy my wonderful homemade smoothie. Yum! Cheers!

You can double the recipe above and make some for your hubby, kids, or special someone. It's simple, easy and packed with nutrition. You'll be hooked!

***Good to know...

The difference between Soy and Whey Protein:

http://www.ehow.com/facts_5180193_difference-between-whey-soy-protein.html

Setting Good Examples for Strong Healthy Kids

If you lead by consistent example, your children will sure to follow suit...

[Left] Me with my cousin, in May 2010, receiving a medal for finishing my first 1/2 Marathon.

[Right] My older daughter at 6 years old, in October 2011 with a friend, receiving a medal for finishing her first 1 Mile Kids Run.

[Left] My husband in October of 2010 on the first day of the MS150 Bike Tour (his 3rd Tour - a fundraiser to fight Multiple Sclerosis). Tackling a hill in rainy weather from Irvine to San Diego, CA (104 miles ridden the first day - 46 miles the second day)

[Right] My older daughter at 5 years old, in a Bike-A-Thon Fundraiser for her preschool, February 2010 (she rode 33 laps).

[Left] My husband in Summer of 2010 at the Churro Challenge - Soccer Tournament with my younger daughter by his side.

[Right] My younger daughter at 4 years old, in September 2011, in her first ever AYSO game.

As parents of young children, my husband and I have an overwhelming sense of responsibility that go beyond providing the basic sustenance and material needs. Instilling strong values, respect for others, and the value of education are top priorities. In addition, which is equally as important to us, is the appreciation for a healthy and active lifestyle. We strive to teach our children each and every day. We are certainly imperfect in our pursuit, but we work together and never lose track of our goals to raise our kids into solid, confident, well-rounded adults. I believe the easiest and simplest way to achieve these goals is to live our lives the way we would want them to generally live theirs.

"You speak volumes by what you do and how you live your life vs. what you say." Gabrielle Reece (when asked how she and husband, Laird Hamilton, instill a healthy lifestyle for their children)

I love this quote. For me, it sums it all up. You do not have to be super wealthy or be pro athlete to influence your kids to live active and eat right. You just need to do it. Engage them in activities, teach them the importance of good nutrition and lead by example.

Cheers to all parents, it's the toughest, most important, most joyous and most fulfilling job you are blessed to have!

Whole Wheat Great Pumpkin Pancakes

"It's the great pumpkin..."


Fall is here and we are surrounded by pumpkins! It only made sense to incorporate this seasonal treat into my family's favorite breakfast...Pancakes! Plus, I woke up craving it. Pumpkin is so notoriously nutritious and not just for decorating your front door steps for festivities. From its rich orange color, you know it is loaded with beta carotene, which helps keep your little ones' (as well as your own) skin bright and eyesight sharp. It is also high in potassium which is good to build healthy hearts. With only about 30 calories per cup, try as many variations as you can.

Hot from the griddle...

You may choose to bake and puree your own pumpkin for use in your favorite recipe (which is the ideal). My sister does this all the time and freezes it, so they're ready to go stat, for those unforeseen cravings. But, if you are pressed for time, the next best thing for me is Trader Joe's Organic Pumpkin puree in a can. In my adult years, I became NOT a big fan of canned foods. I don't believe food should last and have the ability to be shelved for years and years. So I try to choose canned goods wisely and with good conscience limit consumption to very, very little. However, I do feel good that the Trader Joe's version of canned pumpkin is organic and only has one ingredient listed "organic pumpkin." I'm sure you have passed this item many times in the aisles of your local Trader's, so stop and take a looksie. And, next time you are needing something quick to whip up for breakfast try this pancake recipe below. It is so incredibly moist and fluffy, you will be surprised to learn that it is made with nonfat milk and has added flaxseed meal for extra fiber. They are so yummy and good for you!

Only one ingredient...

Whole Wheat Great Pumpkin Pancakes

Ingredients

2 cup Whole Wheat Flour

2 tablespoons Baking Powder

½ teaspoons Sea Salt

1 teaspoons Cinnamon

½ teaspoons Nutmeg

4 tablespoons Brown Sugar

2 tablespoons Flaxseed Meal

1 cups Pumpkin Puree

2 whole Eggs

2 cups Nonfat Milk

1 teaspoons Vanilla

4 tablespoons Butter, Melted And Cooled

PreparationInstructions

Mix the dry ingredients together in onebowl (flour, baking powder, salt, cinnamon, nutmeg, brown sugar and flaxseed meal). Whisk therest of the ingredients together in another bowl (pumpkin, egg, milk, vanillaand butter). Combine the two, mixing until just combined. Do not over mix. Pour about 1/3 cup ofbatter onto a preheated skillet on medium heat. Wait until the batter bubblesa bit around the edges and flip. Cook until both sides are lightly golden. Makes a ton of pancakes, about one dozen and a half depending on size. Serve with pure maple syrup. Enjoy!

Incredible Veggie Sandwich

Back in the days when I went to OCC (Orange Coast College), in the early nineties, this incredible veggie sandwich was my staple for lunch. It was sold in the smaller snack bar of the campus, which apparently is nonexistent now and fully revamped into some fancy building (go Coast!). Not sure if they would still offer this. Anyway, fast forward almost 20 years later (oh geesh), I still crave it every once in a while, so I make my version to the best of my recollection. It is so incredibly delicious and lite. Here's what it's made out of:

Incredible Veggie Sandwich

Squaw Bread

Cream Cheese

Sliced Cucumber

Sliced Avocado

Sliced Tomato

Sprouts

The Pretty Good Brownie (PGB)

Today was a good day. I felt I got a lot accomplished. I ran/jog a 10 mile training run with my one and only sister in the early morning. It's also our time to catch up.


Got home and made a protein smoothie for recovery. The kids were pretty cooperative and fun. Hubby got a long run in (2 more weeks till marathon day). We have to stagger our runs/workouts so there's always kiddo coverage. And unfortunately, I can't keep up with his pace anyway, too fast...maybe one day.


Dinner time came around. "What are we going to do for dinner?" I was a little low on supplies and I didn't feel like going to the store because it was so relaxing just being home. What was in my kitchen...I had lean ground beef, rice and some peppers, so what to do? Stuffed peppers!

Going into oven for the final bake (filling was already cooked)...

Then it hit me, I really wanted a little treat and something to treat the fam. When I get these kicks, I usually make something from scratch. It's one way I show I adore them. So I searched my petite little pantry to see what I had. I had semi-sweet chocolate chips, wheat flour, walnuts, as well as butter and eggs in the fridge. So brownies it was! I kind of made this up as I went along using the guidelines of a basic brownie recipe and below is the impromptu recipe that emerged. I was pleased at the fact that for being a brownie, I did not have to use too much sugar or butter. Next time you need your brownie fix, try making it fresh from scratch. It's so easy! You might already have all you need to put it together in your pantry. The name, The Pretty Good Brownie (PGB), is an inside joke between hubby and I, but some of you hip podcast listeners might get it.

Brownies so simple and easy, my 4 year old helped mix the batter (1 bowl). So good!

The Pretty Good Brownie (PGB)

Ingredients

1 cup semi-sweet chocolate chips

1/2 cup (1 stick) unsalted butter

2/3 cup sugar

1/4 tsp. sea salt

2 eggs

1 tsp. vanilla

1 cup wheat flour

1/2 cup chopped walnuts

2-3 tbs. natural peanut butter

PREHEAT oven to 350°F. Place semi-sweet chocolate chips and the butter in large microwaveable bowl. Microwave on high 1 min. or untilbutter is melted. Stir until chocolate is completely melted. Add sugar and salt; mixwell. Let cool a bit, so you don't scramble your eggs. Blend in eggs and vanilla. Stir in flour and walnuts until well blended.

SPREAD into greased 9-inch square baking pan. Put peanut butter in a strong Ziploc bag. Make a small cut on the corner of bag. Direct the peanut butter to the cut corner and you'll easily be able to pipe over batter.

*Shortcut Tip: Instead of greasing your baking pan, line your it with foil. Turn baking pan over and mold the appropriate size of foil to the pan. Take foil off and turn pan over right side up. The molded foil should fit the pan perfectly. By doing this there's less clean up.

BAKE 22 to 25 min. or until toothpick inserted in centercomes out with fudgy crumbs. Cut into 2"x2" squares. Makes about 16 small squares.

Lite & Crunchy Honey Chicken

I love stir-fry meals, and I use to be very intimidated by the process. I thought you needed a fancy wok (which surprisingly I don't own one) and exotic utensils. Although, those certainly help, but for now I'm no Iron Chef, so a large skillet and a slotted wooden spoon works just fine. I came across this recipe online for crunchy honey chicken, which is essentially just a stir-fry, and of course I put my own little spin to it (broken down in 5 simple steps in below recipe). I adore this meal because you literally pack it with your favorite veggies and the lite and simple sauce makes everything so tasty. Not to mention, it all can be done in just one skillet. BONUS, less dishes, which I do not adore! This meal was so good, it came together quickly and it got kiddos and hubby's seal of approval. I believe a great meal does not have to be fussy, it just has to be balanced.

Starting off good...Is there anything more beautiful than the colors of these veggies?!?

So simple, so easy and so good for you! Can't wait to dig in!

Lite and Crunchy Honey Chicken

Ingredients

· 2 Eggs

· ⅓ cups Wheat Flour

· 3 Tablespoons Canola Oil

· 1 cup Broccoli Florets

· 1 Red Pepper, ThinlySliced

· 1 Large (White or Yellow) Onion, Thinly Sliced

· 1 Tablespoon Low Sodium Soy Sauce

· 2 clove Garlic, Minced

· 1 pound Thin Sliced,Boneless, Skinless Chicken Breasts

· ¼ cups Honey

· Sea Salt And Pepper

Preparation Instructions

Step 1: Prepare and sliceall veggies. Feel free to add other veggies you would like. Set aside.

Step 2: Cut chicken into 1-inch pieces and season with salt and pepper. Set aside.

Step 3: Lightly beat eggs in one bowl and place flour in another. Set aside.

Step 4: Heat a large skillet over medium-high heatand add 1 tablespoon canola oil (I like using canola oil because you can heat to high temperature and it doesn't burn easily). Add cut veggies with a dash of salt and pepperand saute for about 5 minutes, until softened (I like my veggies still a little crispy). Add in soy sauce and garlic andstir so veggies are coated, about 1 minute. Remove veggies from skillet and set asidein a bowl.

Step 5: Heat the same skillet overmedium-high heat and add remaining canola oil. Dip chicken pieces in eggs and then lightly dredge in the flour. Add coated chicken pieces to the skillet and let brown for 2-3minutes, then flip. Continue with remaining chicken pieces. If the skillet is over crowded, you can do this inbatches if needed.

Once chicken iscooked, add veggies back in the skillet. Add honey and thoroughly mix tocombine. Taste and season with salt, pepper, additional honey or soy sauce, if needed.Serve with white or brown rice. On my hubby's plate I added red chili flakes as he likes it with a little heat. So good and so healthy!

Loaded: Oatmeal, Peanut Butter, Chocolate Chip Cookies with Walnuts

When I was young, maybe starting at 10 or 11 years old, my cousin Lin and I would make up our own cookie recipes. We had a lot of misses including one M&M cookie recipe that I accidentally used cornstarch instead of flour, oppsy! Oh wow, can you just imagine!?! My cousin, Rich, still gives me a hard time about that to this day as he was one of our taste testers, lucky him...the container wasn't labeled, it looked like flour. To speed the process, we even tried making cookies in my mom's 1980's microwave (with the turn dial to set the time). Ya, that didn't turn out so good.


It was really fun for us to to keep trying though and my dear grandmother, who was a phenomenal baker, would encourage us. Every once in a while we would nail it and come up with something so delicious. The only problem, we would never write down what we put in it, what were we thinking? We weren't, we were only ten. This simple hobby of sorts from my childhood has ingrained in me the basic components of cookies and has allowed me to tweak almost any recipe to make it just a little bit healthier. Enter, the chocolate chip cookie, so classic and yummy, right? Did you know that you can make it better, and pack it with nutrition? Absolutely!


When I am craving a cookie, like I did the other night, I usually make it from scratch, and maybe run a few extra miles to earn it. Cookies are probably the simplest of bake goods and practice makes for a better cookie. Oatmeal, Peanut Butter, Chocolate Chip Cookies, there's probably 100's of versions of this cookie out there, but below recipe is my rendition and I call it "Loaded," for short. It has everything that could possibly taste good in a cookie, ya know, covering all the bases. Plus, nutritious. I incorporated walnuts that contain high omega-3 fatty acids, which improve your heart health, reduce inflammation and lower your risk of chronic disease. The oatmeal is a good source of soluble and insoluble fiber, a good aid for digestion. The natural peanut butter, is obviously a good source of protein and antioxidants. And, the chocolate, I can't remember off the top of my head what it's good for really, other than it makes me very happy, yup! My take is also made with whole wheat flour, which makes it a little bit more wholesome. Just as long as you keep moving your body, you can absolutely treat yourself to this "out of this world" cookie because it's filled with good for you ingredients. Enjoy!!!


Loaded: Oatmeal, Peanut Butter, Chocolate Chip Cookies with Walnuts

Ingredients

• 2-1/4 cups whole wheat flour
• 1/4 teaspoon sea salt
• 1-1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 3/4 cup (1-1/2 sticks) unsalted butter, at room temperature
• 3/4 cup natural peanut butter
• 1-1/4 cups granulated sugar
• 1-1/4 cups brown sugar
• 3 large eggs, at room temperature
• 1 1/2 teaspoons pure vanilla extract
• 2-2/3 cups rolled oats
• 1 package (12-ounce) semi sweet chocolate chips
• 1 cup chopped walnuts
• 
  
• Directions

Preheat the oven to 375 degrees F. Line baking sheet with parchment paper or silicon pads. (I sometimes use foil)

In a large bowl, whisk together the flour, salt, baking powder and baking soda. Set aside.

In another large bowl, combine butter, peanut butter, sugar and brown sugar. Cream until well incorporated. You can use a mixer, but literally I used a simple wooden spoon, it can be done. Add vanilla and eggs one at a time.

In small batches mix in dry ingredients to the wet ingredients saving the rolled oats for last (scrap sides of bowl in-between mixes). Once well mixed, fold in chocolate chips and walnuts.

Drop a rounded tablespoon of dough on prepared baking sheet leaving about 2 inches of space between.

Bake on center rack for 8-12 minutes or until edges are lightly browned. Transfer to wire cooling racks to cool.

Makes about 4 dozen