Control and a Slow Cooker 2 minute recipe

Control. By definition means "To exercise authoritative or dominating influence over; direct."
A lot has gone on in my life over the last few years that I felt I had absolutely no control over. I am not sure exactly who my loyal readers are but if you are not a close friend of mine you may not know that I am divorced. My divorce has been official for a little over a year now. But I have been a single mother to 3 amazing, wonderful, smart, energetic, beautiful children for well over 2 years. I have learned so much about myself in the last few years. One very important thing I have learned that I'd like to pass on to you....whoever you are....the sun, the sky or someone reading this post is this; Most things are not under your control. However, there are 3 things that you can always control. They are:
1. What you THINK.
2. What you PUT INTO YOUR BODY.
3. How you MOVE.
Tonight I had a very tasty and super duper healthy dinner with my 3 lovely children and my absolutely amazing friend who also happens to be my next door neighbor. She said something that really hit home to me. "Alaina, you are doing a really great job with your children. They are happy, energetic and very healthy. What do you feed them?!" That comment truly touched me. Raising my children is what I have always wanted to do. I was raised by a full time Mom (Thank you MOM!!!) and I have always known that I wanted to be a full time Mom too. Notice I didn't write Stay at Home Mom. Whoever thought about that absolutely ridiculous title most definitely was NOT a full time Mom! Full time Moms do not stay home. We have chosen to raise our children and postpone our careers. We have chosen to go without so that our children have us close (that being said I respect the hell out of working Moms! My hat goes off to your ladies!). But that healthy children comment made me think about control and all of the control that we really do have over our children as far as food goes. The first few years of our children's lives WE, the parents, are in control of what we put in front of our kids. Watching my kids slurp up my version of Mexican Shredded Chicken Soup made me feel like a super star. I have been called an Old Soul. I definitely agree with that statement especially when it comes to feeding people. It makes my heart grow when I see healthy, nourishing things going into my children. Don't get me wrong....my kids get their junk food! They do not go without. But they definitely get homemade cookies instead of Chips Ahoy...mostly that's because I love to bake.
So the moral of this rather long and definitely deep post is to take control over the things that YOU can actually control. Make healthy foods that will help your children grow! My only issue is that I just want to keep on chowing down on those good foods....but that's another post for another time. Each day is a new way to make a memory, make someone smile and laugh with your children. Want my recipe for my Slow Cooker Mexican Shredded Chicken Soup? Ok, since you asked so nicely and even said please here it is:

Slow Cooker Mexican Shredded Chicken Soup
6 Boneless Skinless Chicken breasts (any fat removed)
2 cans of black beans, un drained
1 1/2 Cups vegetable or chicken broth (I used low sodium organic vegetable broth)
1 bag of Trader Joes peppers and onions (frozen)
1/2 t sea salt
fresh pepper to taste
1/2 t cumin (that's all I had and was worried it wouldn't be enough but I loved it!)
1 Cup of jarred salsa (chose your own heat. For once I wanted to make a hot meal that all 4 of us would enjoy and I actually succeeded....I would like ghost pepper hot but my kids would never touch that so I chose mild Trader Joes roasted pepper salsa)
1/2 t cinnamon (REALLY! This is what gives it a tiny little sweet taste that I KNEW my kids would love)
1  T Avocado oil (just for rubbing that slow cooker)

Directions:
Rub that slow cooker down with some avocado oil. Then just throw in your chicken breasts and all of the other ingredients. Stir. This is a thick, hearty, chunky soup.  Mine was amazingly tender and easy to shred after about 8 hours on low. Then I just took out the chicken breasts, put them on a cutting board and used 2 forks to shred the chicken (this took about 45 seconds). I'm talkin' good, juicy, easily shredded chicken with all of those other goodies and it took all of 2 minutes to prepare. Sweet Laura came by and I gave her some for her lunch tomorrow and threw in half a bag of steamed spinach and a low carb Joseph's pita. Yummy. If I wasn't so incredibly full right now that would sound good for my lunch tomorrow too.

What a cookie!

It's Friday in the fall (well almost officially fall!). I have worked hard all week and you know what.... I think I deserve a special treat. As you know I prefer to make my own treats so I know exactly what goes in them. Today is a perfect day for cookie experimentation and I do believe I mastered it! I will give you a virtual pat on the back and a big shout out when you let me know how yours turn out! 

BBL Chocolate Almond Cookies

1 Cup pure almond butter

1/2 C stevia (I used Pyure brand bankable blend)

1 egg

1 T vanilla

1/2 t baking soda

1/2 t salt

1/4 t baking powder

2 Trader Joes 70% dark chocolate bars (broken into pieces)

1/2 C unsweetened coconut

Directions:

Mix everything well and try not to eat the dough (there is a raw egg in there but I guess you could substitute pasteurized egg product!). Place on baking sheet in 350* oven. Let cool for a minute on the baking sheet. Enjoy bikini style! They are sooooo  yummy! My warning is that you may want to only consume with another consenting adult!

Easy Banana Pancakes Video!

It has been so long since I have posted a recipe or video. Every day is an adventure at my little circus land. However, every day I have to think and create new, fast and easy recipes that are HEALTHY so that I can actually eat with my children. Remember why I named myself "The Bikini Baking Lady"? Because I need to picture myself in my bikini or actually BE in my bikini so that I create and eat healthier food options and so that I don't go overboard in my consumption of food. After talking to many women I have realized that I am not alone. We are all in this together ladies! You have me....I want to help!

I just made a new video an put it on YouTube. Please tell me what you think!

Click HERE for my Exciting New Video!

Obsession of the week

I have a new obsession.... Flaxseeds! I have been talking about them for a while and their health benefits including high protein, high fiber, high in omega fats and I will add another less talked about amazing characteristic of flaxseeds. They are extremely versatile. For breakfast this morning I quickly whipped up some flax bread to go with my farm eggs (see 6-22-13 post). What is flax bread you ask? Well since I am now gluten and dairy free I have felt better and my obsessive issues with my Greek yogurt have come to a screeching halt. I was mixing flax seeds, chia seeds and cinnamon into my daily Greek yogurt but honestly I have problems stopping at 1 serving of that delightful mix. So giving it up for a while has been good for me. I came up with flax bread because I don't want 1 drop, 1 tiny speck of that golden egg yolk to go to waste. Here's what I did to make a 60 calorie, 4 grams protein, 4 grams of fiber flax bread:

2 Tablespoons of ground flaxseeds 

1 teaspoon Mrs. Dash (I used onion and herb)

3/4 to 1 Tablespoon water

Mix all ingredients well and form into small patty on an already hot non stick pan. Press down firmly using the back of a spatula until the bread is about 1/4" thick. Cook 2 min per side or until toasted. Carefully remove from pan (its a bit delicate). Enjoy bikini style!

It's flavorful, gluten free, super healthy, satisfied my craving for salty/crispy and only takes a moment to prepare!

That's my flax bread under my gorgeous farm egg!

That's the Mrs. Dash I used. Yummy! I just made another batch and squirted a few tablespoons of sriracha sauce in the above flax bread recipe.... Added a great kick!

The Golden Yolk

Eggs! As you know by my posts and by the background of my website eggs are my favorite food. I like to eat them pretty much every way possible and I find a way to add them to just about any recipe to increase the protein and vitamins. Well, last week at the health food store a nice cashier and bagger helped me with my weekly grocery order. I commented to them how much I loved eggs and they let me know that the bagger lives on a chicken farm. I was trilled and asked if I could buy the farm fresh eggs. He said yes and gave me his mom's contact information. Well everyone.... I am pleased to announce that I now have 2 dozen gorgeous farm fresh eggs. She even threw in a duck egg. I have never tried a duck egg so of course it was the first one I tasted. 

Grocery store white egg is on the left and the duck egg is on the right. 

I gently cracked the egg. It was much tougher to crack than the grocery store eggs. Then I ever so carefully slid the egg into my already hot skillet.

The duck egg cooked very quickly and very evenly. I cooked it sunny side up. It was by far the best, most flavorful, most creamy egg I have ever eaten. Oh boy, now I'm going to be spoiled. 

I didn't add anything to it..... Not a thing. It's like nature's golden treat.

I have found out a few things about duck eggs while researching their nutritional value. A big one is that typically if a person is allergic to chicken eggs he/she can have duck eggs! That opens some big doors for those people suffering from such an allergy. 

Another big reason to go for the quack quack is that duck eggs have nearly twice the nutritional value of a chicken egg and can be kept and stored longer due to the egg's thicker shell. Also duck eggs contain more Omega 3 fatty acids. Those are the good fats that help with many important body functions from brain health to healthy skin. Duck eggs are also alkaline which is good for cancer patients in killing rapidly growing cancer cells. There are some skeptics out there who are worried that duck egg yolks do contain a full day's amount of cholesterol.  But medical doctors and scientists now seem to agree that healthy individuals need certain amounts of fats to maintain a well oiled machine (their body). Cholesterol helps the body remember how to use fat as energy.... Sounds like a win win to me! I know that with my body as soon as I increased fat and increased protein I immediately began seeing results and muscles (but don't forget to weight train and do your push ups!). 

Thank you Alison and Jason and thank you to the hard working mama duck who gave me that egg! Willow-Rock Farm looks beautiful by the pictures on Facebook ("like" them on Facebook!) and I look forward to bringing my kids there to gather more eggs and meet the goats!

Eggs are a bikini's best friend! Happy summertime and happy bikinis!!!!

Flaxcakes

Ah flaxseeds.... My tiny little friends. Buy them finely or coarsely ground and add them to just about anything from salads to muffins to cereal to eggs or yogurt. I absolutely love their nutty flavor, their high fiber and protein content and their high omega 3 power! I have given you my recipe for oatmeal pancakes and this recipe resembles that one. But lately I have been trying a dairy, gluten and wheat free diet for health reasons. And I must admit that I don't miss the oats (oats are grown next to wheat so those who are allergic to gluten cannot have oats either) in these flaxcakes. Try this quick, easy recipe for a morning power protein punch or for a mid day energy boost. I serve mine with a strawberry, mango smile. Happy bikinis!

Recipe for flaxcakes:

1/2 c flaxseeds

2 T chia seeds

1 T cinnamon 

1 t vanilla extract

3 egg whites

1/4 c unsweetened vanilla almond milk

Mix all ingredients well. Spoon onto lightly greased pan as you would regular pancakes. Cook about 2-3 min per side over medium heat. Flip and cook another 2 minutes or until done all the way through. Serve with fresh fruit and enjoy!

Service with a smile! 

BBL Bars!

Enjoy my yummy, easy bars! Wrap them individually, store them in the freezer and eat them for pre workout energy or a post workout protein kick! 

Here is a link to my video:

http://m.youtube.com/#/watch?v=7t5g5k395oA&feature=em-upload_owner&desktop_uri=%2Fwatch%3Fv%3D7t5g5k395oA%26feature%3Dem-upload_owner

And here is my recipe:

1 Cup cashews

1/2 t sea salt

3/4 C dates or prunes

1 t pure vanilla extract

Directions:

Purée cashews in blender or food processor until 

they resemble graham cracker crumbs. Add sea salt

Then add prunes (or dates) and vanilla extract.

Get the mixture out of the blender and press down 

Hard.bar in freezer for at least half an hour. 

Then cut into individual bars and wrap in aluminum  foil. Enjoy bikini style!!! 

Gluten Free Vegan Treats By Request

I am a self proclaimed texture queen. I actually like when foods are seemingly (to others) very strange in texture. For example...For a yummy, super quick energy boost I mix raw oats, cinnamon and almond milk until it forms a paste. Most would find that weird but i love the taste and texture. Recently I was asked to make and create gluten free, vegan cookies that contain chia seeds and I immediately knew that the cookies I create will not be for the faint at heart. To me and my palate they are fabulous! So good in fact that I ended up eating most of them as soon as they got out of the oven. Yummy, super healthy and full of super proteins and power foods! The sweetness comes 100% from the cinnamon. 

Gluten free vegan chia super treats:

1/2 Cup flaxseed

3 T cinnamon

2 T chia seeds

1/4 cup unsweetened almond milk

1/2 of a very ripe banana (mashed)

3 T natural peanut butter (I microwaved mine to make it easier to mix) 

Directions: 

Preheat oven to 350. Mix all ingredients well. Shape dough into small balls 1/2 Tablespoon in size. Using your hand flatten the ball to resemble a cookie and lay gently on a baking sheet. Bake 8-10 min or until set in the center. Enjoy warm or cold! These little jewels can be taken anywhere and eaten anytime for good, clean energy! Enjoy bikini style and let me know what you think! 

Traveling with 3 loves

I am a lucky woman in all aspects of the word. I grew up loved and supported with caring parents and loving sisters. Some of my very favorite childhood memories are of traveling together to visit family in Kentucky. Now its my turn to bring my children to the beautiful state of Kentucky in the spring time. I want my children to know their wonderful grandparents, their sweet Aunts, and their adorable cousins. So my dear, sweet children and I are venturing across the nation to surprise an unsuspecting sister and her brand new son. I cannot wait to hold my precious nephew. It is times like these in a family when the true meaning of life is felt. Being together, loving a new life, wondering what is in store for the newest set of baby blue eyes. Welcome to the world baby Henry! We love you always!

BBL Banana Ice Cream

Oh boy, watch out! I have been really trying to figure out video editing and am having a lot of fun with it. Today I filmed my super easy banana ice cream recipe. It truly is super simple! Here is the link to the video:

Click here to see my banana ice cream video!!!!!

Here is the recipe:

BBL Banana Ice Cream
Ingredients:
2 Frozen bananas
Directions:
Peel and freeze bananas in a ziplock bag over night or until bananas are frozen solid. Take bananas out of baggy and place in blender or food processor. Blend until smooth like ice cream consistency. Scoop the ice cream out and divide into 2 dishes. Share! You will probably want to eat it all but share.... That's nicer. That's it! Your done! There are some optional add ins that I talk about on my video.

Optional add ins:
Cinnamon
Coarsely ground flax seeds (gives a light crunch... Yummy!)
Finely ground flax seeds
Chia seeds (they add fiber, protein and those ever important omega fats!)
Almond butter (ahhhh, so smooth and creamy and grown up tasting!)

After your ice cream is done just add in these extras to add even more of a health kick to your healthy treat. Enjoy bikini style!

The Way of the West

Dust devils, rodeos, cowboy hats and a more relaxed, slower way of life.... Ahhhh traveling to Arizona. I was picked up from the airport by my uber sweet Uncle with whom I have not had the opportunity to talk with in quite some time. We met my kind, sweet and hard working Aunt after our drive from Phoenix to Tucson.

I immediately felt a sense of calm, relaxation. Little did I know what was in store for me during my out West vacation. Guess what?! I tried lamb's tongue! Wow! I am always up for trying something new and thanks to a new, super sweet, talented artist, friend, Julie, I will try something new or do something new each and every month. I think that's a great idea!

So let me tell you more about this restaurant and the lamb's tongue! We walked into this contemporary green and blue chaired restaurant and I immediately noticed the huge river rock wall. I mean a big wall with huge stacked up rocks. It was really interesting. We sat at the bar so we could get half priced wine, beer and tacos. I ordered a clean, crisp Pino Grigio and my table mates all ordered assorted beers and wines. When the menu came and I really saw lamb's tongue tacos as an entree I knew exactly what I would order. I was the only one in our group to be so adventurous (Julie's birthday was a few days prior and she had lamb's tongue to celebrate her big day.).

The lamb's tongue reminded me of gyro meat. So to me it tasted like regular lamb. But really to have another mammals tongue in my mouth was something to think about. It was tender, flavorful and perfectly seasoned. It was served with a cabbage mix, salsa and a cilantro sauce all on top of a home made flour tortilla. I thoroughly enjoyed each bite.

The moral of this story? Try new things. I convinced my Aunt and Uncle to take a walk on the wild side and try quinoa, hummus and flax seed (all at separate occasions) while I was with them. I hope I introduced them to some new foods and experiences. Their kindness, compassion, advice, time and most importantly their
love was truly appreciate. I also want to thank my new friends Julie and Mike for their time and love. I know I have met new life long friends and I now know even more about myself and my super kind family. Thank you for your time my wonderful family!

Spring Madness Cookies

Happy Springtime! I love this time of year and love playing outside with my kiddos. I also love it when they ask for my home made cookies! Ok that is all a hunk of baloney! I made these cookies for myself. I just hope the kids like them. They are so yummy to me. I hope you like them too!

Spring Madness Cookies

1 cup chopped pecans
1/2 c chopped walnuts
1/2 c chopped almonds
6 chopped dates
1/4 c chopped craisins
2 T cinnamon
3 egg whites

Directions:
I started by toasting all the nuts together on a baking pan at 400 for about 10 min. Keep a close eye on them. You just want them lightly toasted or you can do this in the microwave (put all nuts in a single layer and microwave for about 3 min). Lower oven temp to 350 degrees. Mix all chopped nuts, date and craisins in a large bowl. In small bowl mix egg whites and cinnamon until well mixed. Add liquid mixture to nut mixture and mix well. Use your hands to form into cookie balls and place on greased baking sheet. Makes about 14-16 cookies. Bake 350 for 12-14 min. Enjoy Bikini Style!

Baked Oatmeal Bikini Style

Ahhhhh, my sweet, beautiful, Austrian friend, Laura is here with my children and me. It is wonderful to talk to her and learn about her life and travels during the years I have missed in her life. And I love, love, love cooking for her. When she likes my food I get a jolt of energy with her approving smile after that first bite! So while she slept on her first morning back in her "American Home" I quickly made a morning treat for us all. I know she loves granola and oats mixed in with her yogurt each morning so I thought having a warm oatmeal base would be nice since it was such a chilly morning. So I whipped up a healthy version of baked oatmeal. Some baked oatmeal recipes contain over a stick of butter, mine has none. Some baked oatmeals have a cup of sugar or more but not mine. Enjoy this warm morning treat bikini style!

Baked Oatmeal Bikini Style

3 C quick oats
1/3 Cup ground flax seed
1 Tbsp. cinnamon
1 tsp. baking soda
1 tsp. baking powder
1/2 tsp. salt
1/2 C plain Greek non fat yogurt
1 dropper full of cinnamon stevia (or 2 tiny packets of powdered stevia or 1 tsp if its not in packets)
1 Cup milk (I used skim because I knew I'd be sharing with my nut free friend but its more awesome with almond milk!)
2 eggs
1 C unsweetened applesauce
2 tsp vanilla extract

Optional add ins: (mine is pictured without these) 1/2 cup chopped, toasted nuts, 1/2 Cup raisins, craisins, or chopped apples.

Directions: heat oven to 350 and grease a 9" square pan. In large bowl mix 1st 6 ingredients (the dry stuff). In a different bowl whisk together the last 6 ingredients (the wet stuff). Add wet stuff to dry stuff and mix. (If you love nuts and dried fruit now is the time you could add 1/2 cup toasted walnuts or pecans, and/or 1/2 Cup dried cranberries, raisins, or chopped apples). Pour into greased pan. Bake 350 for 35-40 min or until set in the center. I like it right out of the oven nice and hot! But some like it cool and others prefer cold with milk or yogurt on top. Either way enjoy and let me know how like it... Bikini style!

Bikini Baking Lady's Black Bean Hummus!

Oh boy, now I really enjoy teaching again! I have missed my days as a culinary arts teacher. My daily cooking demonstrations were the favorite part of my day but now I feel like I am teaching again to anyone out there watching in Internet land. I love telling the world about products that I enjoy and recipes I make up. Yesterday I posted a cooking demonstration video on You Tube of my black bean hummus recipe. I used my new Ninja blender/food processor. That thing is super powerful! I got it for free for testing their Shark mop! I like the mop but I LOVE the food processor. But I have made this exact same recipe with my 1950s avocado green blender and it came out the same way. It just took longer and was tougher to get all of the product out of the bottom once it was all blended. A friend reminded me that I should make the recipe more visible so you don't have to watch the whole video each time you want to make black bean hummus so I have jotted it down below. If you cant find avocado oil in your local store or health food store or you can use Extra Virgin Olive Oil (EVOO). EVOO and Avocado oil have similar properties. For cooking avocado oil may be superior due to its higher smoking point. But you can use either oil for this recipe or omit the oil all together if you prefer. The texture is altered only minimally.

Here is the link to my You Tube video:
Bikini Baking Lady's Black Bean Hummus

Black Bean Hummus Recipe:
2 Cans Black Beans (drain and reserve liquid)
1/2 Cup fat free plain Greek yogurt (or same quantity of cottage cheese or sour cream)
2 Tablespoons Tahini
2 Tablespoons minced garlic
2 Tablespoons nutritional yeast
2 Tablespoons real lemon juice (squeeze it...use your muscles! ;-)
1 Tablespoon avocado oil
Fresh sea salt to taste
Fresh cracked pepper to taste
1/4 to 1/2 cup reserved black bean liquid from the can

Mix all ingredients in a blender or food processor until smooth and creamy. Use it as a dip for fresh veggies or as a condiment with sandwiches or wraps. Enjoy Bikini Style!

Chocolate Cupcakes Bikini Style!

Check out my You Tube video of my kids' favorite treat, chocolate mini cupcakes. The cupcakes are tasty and I have added some surprise healthy ingredients that your kids won't even taste! Here is the link to the video and the recipe:

Chocolate Cupcakes Bikini Style!

Of Course It's Too Good To Be True!

By now you know all about my love of all nuts and nut butters. So then of course it should come as no surprise that when I saw this product "Peanut Spread" I was so excited to try it out. I mean look at that label..... It has all the Bikini Baking Lady's (BBL) favorite things. "Natural, Fresh Roasted Peanut Flavor, Sugar Free, Fat Free, Calorie Free"! I mean come on! It's like a bikini dream! So I bought this product along with my favorite "Dark Chocolate Dreams" and regular, natural kid friendly peanut butters.

After quickly putting my groceries away I was so excited to pop this puppy open and take a big lick of it. Boy was I immediately disappointed. It tasted like poorly flavored miracle whip. Gross, nasty, get off my tongue, sick! It's such a bummer to me because I thought I had a BBL way to eat my peanut butter in larger quantities without it showing in my bikini. Alas, peanut butter.... I guess I will still be buying the good, natural kind for my kids and my baked goods and the single serving kind for my snacks (because I have major issues with just eating 1 or 2 tablespoons of my favorite food unless of course I am IN my bikini!).

Tomorrow I will be bringing some baked goods to my local YMCA in celebration of my new business cards coming in the mail today! So if you are local come early to taste my dark chocolate shortbread and chocolate peanut butter white chocolate chip cookies. And I will also have cranberry coconut high protein bars in even smaller quantities. Come and get them tomorrow morning and my new business card too!

Super Protein Smoothie

 

Super Protein Smoothie

 

Wow! I have had a very busy few weeks! It has all been good, actually very, very good but busy and I have not been able to write as many recipes as I had hoped. BUT....I talked to a friend this morning who brought up protein powders and it prompted me to jot down this quick, high protein, high fiber super smoothie recipe that I created. I drink this any time I need a tasty, filling, high protein meal replacement. I have also included the nutrition facts that I calculated for your added convenience. I have so much more to write about so look for more posts later this week as well as an updated website!

 

BBL's Super Protein Smoothie Recipe:

1 C almond milk

1/4 C oats

1 T ground flax seeds

1 T chia seeds

1 scoop (1 oz. ) chocolate whey protein powder

1 T almond butter

1/2 C frozen blue berries

 

Directions:

Mix all ingredients in blender! That's it!!! YUMMY, filling and SO delicious!

This makes 1 serving but it is so dense that I usually drink half and save the other half for later.

390 calories

24 G carbs

35 G protein

14 G fiber

 

DELICIOUS and NUTRITIOUS!

 

Roasted Sweeties

It's snowing here in the beautiful land of Massachusetts. My kids are always hungry. And by that I mean ALWAYS! So I must feed them every few hours but every calorie counts with their quickly growing bodies that fill up and empty out quickly. So today we are roasting chick peas the sweet way. Here is the recipe:

2 can chick peas drained and dried very well
Shakes of cinnamon and nutmeg
Drizzle of agave nectar

Directions:
Preheat oven to 425! Drain and dry chick peas. Put in plastic bag and shake in some cinnamon and nutmeg. Drizzle some agave.... Not much (like a tablespoon tops). Shake bag or better yet get your little monkeys to shake it! Place chickpeas in single layer on a foil lined baking sheet. Bake 15 min stirring often. Keep checking and stirring gently until they are crispy and yummy. Eat and enjoy your power snack! Great in salads and wraps too! My kids love them!

And a huge thank you to Matt for reminding me that chick peas are good roasted the sweet way (and for a fabulous dinner!). My favorite way to roast them is with chili powder, and cumin but its way too spicy for my kids. They love them the sweet way!

Seriously delicious 3 minute lunch

No matter where I go I constantly hear people saying, "I just wish I had time to make healthy food. It just takes too long to prepare healthy foods." Well guess what.... I doesn't have to! We live in an amazing society where we can purchase healthy foods that require little or no preparation. My simple 3 minute cod salad is healthy, inexpensive, and super quick to prepare. One of the short cuts is buying products that help you help yourself.

I sautéed the peppers and onions in a non-stick pan. Squirted a good bit of sriracha hot sauce (spicy baby... and found in any grocery store!) while they were cooking. In another pan I sautéed my fish with Mrs. Dash garlic blend no more than 2 min per side for the thin, flaky cod. While those 2 were cooking I plated my arugula, then added 1 cup of the peppers and onions, the fish fillets and lastly another squirt of the hot sauce in a zig zag over my fish and salad and a few dots on my plate to make my lunch look like it came from a 5 star restaurant.

This salad would be great for dinner since it is carb free. Add quinoa or steamed brown rice for your lunch portion. Enjoy!

Check it out:

Headed out of town

Welcome to winter. Heavy coats, turtleneck sweaters, sweatpants and big, fluffy comfy robes. This is the bikini enthusiasts enemy. Why you ask? Because of the mentality of the way I live, cook, exercise, eat is all based on picturing myself the way I like to be which happens to be in a bikini. I put on my favorite red one from Old Navy the other day anticipating my first you tube on screen video debut. But you know what? I was too cold even in my own kitchen. So the red one came off and back on came my big, comfy, off white enormous robe. But today, today is a different story. I really will be in my bikini in only a few hours. One of the things I pride myself on is preparation. I'm not the most organized person but I am certainly one of the most prepared. So what did I pack for my journey to where to sun does shine? Are you ready for this? Here goes:
To eat on the plane I packed roasted chick peas (recipe below), my protein pancakes, apples, almonds (with single serving baggies to help me with portion control), my favorite ginger tea (Thank you Jen!!!), my newest version of shelf stable protein bars (holy smokes I wish I wrote that recipe down but I will recall it to the best if my ability for my wonderful readers). I realize that no matter where I travel I cannot stand to rely on others for my nourishment. I know I can find healthy choices most places but why pay the extra money and spend valuable time in line feeling like a heard of cattle.

Alaina's Amazing Black Bean Hummus

Recently I was treated to a good meal at a new restaurant called Cask N Flagon in Marshfield, MA. I ordered the house salad with grilled shrimp. The salad was nothing to write home about (mostly iceberg lettuce with some cut up carrots. I told them to hold the croutons). But the grilled shrimp on top was fabulous. It was very lightly seasoned and grilled to perfection. However, my palate was moistened and prepared with the Cask N Flagon black bean hummus appetizer plate (which was to be shared by the table by I definitely dominated). Pita chips, pulled pork (which was far too sweet but ridiculously addicting) pico de gallo and guacamole accompanied their version of black bean hummus. I enjoyed their version of my favorite beans combining with my favorite dip....hummus. BUT, I knew theirs was loaded with too much salt (I could taste it.) and most likely too much fat also. So today when my snack urge hit me like a hammer I immediately began preparing my power version of their dip.

Tahini is a power food full of protein and high in both Omega-3 and Omega-6. I use it as both a spread for sandwiches and an ingredient in my hummus. And my addition of fat free cottage cheese adds even more protein while keeping the sugars (carbs) low. You can also use 1/3 cup plain fat free Greek yogurt if you don't like the texture of cottage cheese or if your kids will examine your black bean hummus and have the nerve to ask about the little white dots in it.... Just say "oh honey those are extra muscle pellets sent here from the planet Krypton to help you grow bigger muscles!".

Here is my protein packed power version of black bean hummus:
1 can black beans (drained and rinsed but save some of the liquid for later)
1/3 Cup fat free cottage cheese
2 Tablespoons Tahini
1 Tablespoon lemon juice
1 Tablespoon Garlic or a few cloves if you are using fresh
Sea salt to taste
Fresh pepper to taste
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Directions:
Put beans and all other ingredients in blender or food processor and pulse until smooth and well combined. Add reserved black bean liquid if your hummus is too thick. Use as a dip with fresh veggies or pita points (use pizza cutter to cut up wheat tortillas or wheat pitas, spray with olive oil and bake 400* until crispy.). A word of caution..... This is so good and addicting. My kids loved it too. They dipped pretzels and celery in their black bean hummus.

Relax

Please Relax

Relax is a word in the English language that can easily be lost in the lives of busy Moms. Relaxing is something that is brand new to me but a welcomed change in my busy life with 3 young, active, growing children. Today I was treated with a gift certificate of a massage to a wonderful day spa and had the pleasure  to meet and be massaged by a woman who truly has the gift of touch. 

A full body massage is definitely an elaborate, expensive way to spend an hour. However, I believe allowing yourself to feel and become completely, fully relaxed is an important part of full body health. Kelly from Body Benefits Day Spa in Milton, MA used scented oils, hot stones and her bare hands to take me to that very wonderful, truly important state of mind and body: complete relaxation. Dimming the lights, softening the music and the flicker of candlelight may help to relax you at the end of a long day but having someone massage the stress of daily life away is truly a gift. 

All of us need to take some time to relax each and every day. Your busy life style may only allow for a few extra deep breaths upon waking each morning and before retiring to sleep each evening. But make that time for yourself. Take care of yourself by incorporating relaxation into your daily regimen. And if it is in your budget to add a full body massage every now and then I highly recommend such a luxury (and Kelly!). 

Take care of yourself. Love fully. Smile and laugh often. Eat clean, whole foods. Exercise and relax each and every day....you are worth it!

Putting my feet up after a long beach run: January 1, 2013

Breakfast Like Royalty!

I love a good, hearty, filling, healthy breakfast and thankfully my kids are the same way. We start each and every day with a smorgasbord of foods. My favorite sweet way to start the day is with my protein pancakes. They are super healthy and super fast to make.
Directions:
1/4 C Bobs high fiber hot cereal (or 1/3 C quick oats if you can't find Bobs)
3 egg whites
1 Tablespoon cinnamon or less if you don't love cinnamon like I do
1/2 smashed ripe banana
Mix all ingredients well. Warm a nonstick pan (or spray a pan with non stick spray) and spoon out little pancakes on pan. I like mine the size of a deck of cards or smaller. Cook for a few min (2-3) on each side until done all the way through. While these are cooking I get my Greek yogurt and mix it with 1/2 cup wild blueberries and more cinnamon (I told you I love cinnamon!). I dip my pancakes into my yogurt mixture for a healthy, filling, extra yummy way to start the day! Tell me what you think after you make these!