Tuesday, February 15, 2011

Eat This...Not That

                                                                              Image from PNWER


So, as of late I have been trying to get back on my schedule of getting myself back in shape and healthy again. I absolutely LOVE working out really hard! It isn't really comfortable, but I am addicted to the feeling I get afterward.

I would say that my biggest problem is making healthier food choices. I am not a crazy junk food addict, but I am a creature of simplicity. I grab what is easy, good for me or not, and usually the latter. Having PCOS means that I have to be CRAZY careful with food choices (like sugar, refined or simple carbs, etc) I'm learning or at least trying to! :)

A while ago our Relief Society had a lesson about making healthier choices in our lives. We had a fabulous taster table with some healthy treats. They were SO yummy! Each one of them were a representation of a better choice to make. For example exchanging chips and dip with a better version of chips and dip, etc. I just can't resist sharing some of the recipes with you! You MUST give them a try! You will totally love them! I know I am planning to whip up a few of these this week!


BAKED GARLIC PITA CHIPS

* Olive Oil Spray
* 4 (6inch) Whole Wheat Pita Breads
* 3 T Extra Virgin Olive Oil
* 3 Garlic Cloves, crushed
* 1/4 t Salt

*Heat Oven to 400  *Spray 2 rimmed baking sheets with olive oil spray  *Use a pair of kitchen scissors and cut along outside edge and separate each pita into 2 circles  *Cut each circle into wedges and arrange on baking sheet  *Combine Olive Oil and Garlic  *Lightly brush on to each pita triangle (only the side facing up)  *Sprinkle with Salt  *Bake until chips are lightly browned around edges and crisp (turn the pan once during baking) 8-10 minutes  *Chips can be stored in an airtight container for 3-4 days

*Makes 48 Chips: 16 Servings
Calories: 53.6  Fat: 2.9  Protein: 1.1g  Carbs: 6.2g



GUACAMOLE

* 2 Plum Tomatoes, finely chopped
* 1/4 c Red Onion, finely chopped
* 2 T Fresh Lime Juice
* 2 T Fresh Cilantro Leaves, chopped
* 1/2 t Fresh Chiles, seeded & minced
* 1/4 t Salt
* 1/4 t Ground Cumin
* 2 Small Ripe Avocados, pitted and peeled

*Gently combine the tomatoes, onion, lime juice, cilantro, salt and cumin  *Stir  *Add the avocados and use a fork to gently mash and combine with other ingredients

*Makes 2 c: 16 (2 T) servings
Calories: 43.3  Fat: 3.7g  Protein: .6g  Carbs: 2.9g


BLACK BEAN DIP

* 1 (15oz) Can no-sodium Black Beans, rinsed and drain
* 1/2 c Fresh Cilantro Leaves
* 1/4 c Chopped Red Onion
* 1 Garlic Clove, finely chopped
* 2 T Fresh Lime Juice
* 1 T Orange Juice
* 1 T Extra Virgin Olive Oil
* 1/2 t Minced Canned Chipotle Chile in Adobo
* 1/4 t Salt

*Blend all ingredients in a blender or food processor until smooth and creamy, scraping down sides of bowl as needed

*Makes 1 1/2 c: 12 (2T) Servings
Calories: 40.9  Fat: 1.2g  Protein: 2g  Carbs: 5.71g



CHOCOLATE ALMOND MERINGUES

* 3 Egg Whites
* 1/4 t Cream of Tartar
* 1/3 t Really Fine Sugar
* 3/4 t Almond Extract
* 2 oz Dark Chocolate, finely chopped

*Whip until soft peaks about 3 min  *Fold Chocolate into mixture  *Put mixture in plastic bag that has a small hole in the corner  *Pipe onto a baking sheet lined with parchment paper  *Bake for 40 minutes at 250

*Makes 20 cookies


CHOCOLATE PRETZEL BARK

* 12 oz Semi-Sweet Chocolate Chips
* 2 c Thin Pretzel Sticks
* 3/4 c Dried Sweet Cherries, chopped
* 1/2 c Pistachios, chopped
* 1/4 c Crystallized Ginger, chopped

*Place chocolate in microwave safe bowl and microwave on high 1-2 minutes, stirring after 30 seconds  *Stir in pretzel sticks, coarsely chopping with wooden spoon  *Pour mixture into 9x13 pan lined with wax paper, spreading to coat bottom of dish  *Sprinkle remaining ingredients on top, pressing into chocolate  *Refrigerate until hardened (about 20 min)  *Invert chocolate bark onto plate, carefully peel off wax paper and break or cut into pieces

*Makes about 1-1 1/2 lbs: 16 (1 oz) Servings
Calories: 175  Fat: 8g  Protein: 2.3g  Carbs: 25.8g


CHICKEN SATAY WITH ALMOND SAUCE

* 1 lb Boneless Skinless Chicken Breast
* 1/2 c + 1 t Low-Sodium Tamari
* Juice of 1 Orange
* Juice of 1 Lime
* 3 Cloves Garlic, chopped
* 1/2 c Rice Wine Vinegar
* 2 T Natural Almond Butter
* 1 T Honey
* 1 T Fresh Minced Ginger
* 1/4 t Toasted Sesame Oil
* Olive Oil Spray for Grill

*Slice chicken breast into thin strips (3-4inches long)  *Thread 2 pieces on each skewer that has been soaked in water 20 min  *In medium bowl mix the 1/2 c Tamari, orange, lime juice and 2 Cloves of Garlic  *Add the chicken slices and refrigerate at least one hour or overnight  *In a blender or food processor place vinegar, almond butter, honey, ginger, sesame oil, 1 t Tamari and remaining Garlic, blend until smooth  *Set aside until ready to serve  *Heat grill or grill pan to medium-high heat  *Spray grill with Olive Oil Spray and grill skewers for 2-3 minutes per side  *Arrange hot skewers on a platter and either drizzle with sauce or serve on the side for dipping

*Serves 4
Calories: 203.5  Fat: 5.5g  Protein: 29g  Carbs: 9.1





5 comments:

Courtney Price ~ Vintage Ginger Peaches said...

A lot of those have such tiny servings, there's no way that would work for me! In all honesty, who can stop at 2 T of guacamole? Not me! I need things that are large, filling, yet low cal & low fat...

Anonymous said...

Hi. I'm new to your blog. Thanks for the healthy post -- after all the chocolate I ate today and yesterday, I needed it!

In response to your post on the birth control commercial, this is a poem President Hinckley used in a talk once that I have always loved:
You are the trip I did not take;
You are the pearls I cannot buy;
You are my blue Italian lake;
You are my piece of foreign sky.

From this talk: http://lds.org/general-conference/2006/10/in-the-arms-of-his-love?lang=eng

Amy Lindstrom ~ Your Life Uncommon said...

Anonymous-

Thanks for the comment! I LOVE that poem! That is perfect! I am heading over to read the talk right now!

Thanks so much....and WELCOME! :)

Nikki said...

Amy, also having PCOS I have learned a wonderful breakfast alternative where you can get lots of protein without a heavy, time consuming morning. Like you, I need something fast, because you know you never get to eat until you are running out the door somewhere. I got a whey protein powder at the health food store, it is unflavored. Then in my blender in mix 1 cup of OJ, some frozen fruit or fresh if it's in season, and 1 scoop of protein powder. Fast and delicious, and you get like 20-30 grams of protein and some fruit.

That is just something I have learned over the last 12 years dealing with PCOS. I don't really like protein stuff (meat, eggs, etc.) so that is how I get my dose of protein in the mornings.

Amy Lindstrom ~ Your Life Uncommon said...

THANKS SO MUCH NIKKI!

I am headed to the store this morning. I am totally going to get everything I need to make this. I do so much better with fast and easy! This is the perfect blend of good proteins and carbs!

I didn't know you have PCOS! Do you have the "PCOS Workbook"? I found it on Amazon. Best purchase I have ever made! It has helped me understand everything so much better. AND it has given me a lot of info about insulin, etc. I totally didn't know that Heart Disease is a leading killer in women with PCOS. Apparently a problem not a lot of us know about is excessive inflammation, especially around the heart. EEK! The workbook told me what I needed as far as blood tests. Sure enough, I have some serious inflammation going on. The book also talks about different foods that help reduce it! I love that book! If you don't have it, you should TOTALLY get it!

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