Who wants to cook on a hot summer night??? Here’s the perfect dish…………..

1 ½ Cup Quinoa Cooked
16 ounces Roasted Chicken, cut into chunks
½ Red Onion Chopped
2 Red Peppers Chopped
3 Stalks Organic Celery Sliced
¼ Cup Organic Olive Oil
Juice of ½ Lemon
Sea Salt & Pepper to taste

Make sure the quinoa is cooled before preparing the salad.

Assemble ingredients in a decorative glass bowl, dress with olive oil and lemon & season and you’ve got a delicious and healthy salad!!!

I usually make a double batch of quinoa and use one serving for dinner and the other I refrigerate and use for lunch the next day – chicken salad.

Eat Better: When you cook in bulk you set yourself up to make healthy choices!! Especially during the week when you are short on time, and in dire need of a quick meal. You set yourself up for success. No temptation to drive-thru when you are armed and dangerous with food waiting at home.

Time Saver: Ok so it takes alittle prep work and planning but oh the rewards you will reap- making it well worth your effort!! Time is a resource we can Never get back – and I for one place alot of value on my time and how I spend it!! So when you cook a large quantity and get multiple servings from it you end up saving a bunch of time in the kitchen that you be used on YOU!!

Cash Savings: Cooking enough food for multiple meals is a Ca-Ching money saving option! Cooking in bulk and freezing portions or making several different meals from one is a beautiful thing and great budget friendly option. It cuts down on food waste, and its time efficient!!! Since you have meals ready at home you are less likely to spend eating out!!!

I allocate time on Sunday am to bang out my meals for the upcoming week!!! I love making life easier so I can actually live it not just go through the motions!!!

To Your Healthy Eats!!!!!

Ok so you are finally getting some traction on your weight loss and the dreaded weekend is here!!! You are heading out to the family BBQ. You know its going to be hard to keep to your program – no worries- here are 5 Tips To Survive A Barbeque

• Pass on the hot dog and go for the hamburger minus the bun. Skip the ketchup (its full of hfcs) and add lettuce and tomato. If you are lucky steak and chicken are will be available – heck yeah is what I say to that☺

• Pass over the mayonnaise laden salads; macaroni, potato, cole slaw and hit up the green lettuce salad.

• Drinks – wine (red, merlot), club soda with a dash of cranberry juice or bring your liquid stevia travel pack! I love squeezing a fresh lime, lime stevia and throwing in some frozen raspberries – limeade (getting carried away). Beer is a show stopper – but if you must go for the low carb variety. Just know that alcohol prohibits fat loss. If its your “Cheat Night” Cheers!

• Eat alittle something before you go. And make sure you have already consumed ½ your body weight in water. It will fill you up and help if you have an alcoholic beverage as it will dehydrate you!

Last but certainly not least – “Step away from the food table”

1 ½ Cups Whole Wheat Flour

¼ Cup Extra Virgin Coconut Oil

¼ Teaspoon Celtic Salt

2 Teaspoons Baking Powder

1 Cage Free Omega 3 Egg

¾ Cup Filtered Lukewarm Water

½ Cup Unsweetened Applesauce

Makes 12 Pancakes

• Heat coconut oil in stainless steel skillet over low heat until just melted (don’t heat if already melted).

• Mix flour, salt, and baking powder in a bowl. In a separate bowl, beat egg, water, applesauce, and melted (not hot) oil together.

• Leave the coconut residue in the skillet and increase temperature to moderate heat, about 300 degrees F.

• As the skillet is heating, combine liquid and dry ingredients and mix only until well dampened. Do not overmix, – this will make pancakes heavier.

• Use about 3 Tablespoons of batter for each pancake.

• Cook until bubbles form over surface, gently turn, and brown the other side.

• Serve hot with fruit or natural organic almond butter.

A Caribbean Meal straight from the Tropics & it’s ready in 25 minutes!!

MEAT

1/2 Cup of Fresh Orange or Pineapple Juice

2 Tbsp Jerk Seasoning

2 Tbsp Finely Chopped Fresh Cilantro

1 (1 1/2 lb) Grass Fed Beef Flank Steak

RICE

1 Cup Coconut Milk (unsweetened)

1 Cup Long Grain Rice (brown is preferred)

1/2 Tsp Sea Salt

2 Tbsp Finely Chopped Fresh Cilantro

1)  For the Steak – in a small glass bowl combine juice, jerk seasoning, and cilantro.  Transfer to a large glass container with a sealable lid.  Add steak and seal the lid.  Refrigerate 8-24 hours, turning occasionally.

2) For the Rice – in a medium saucepan combine 1 1/2 cups water, coconut milk, rice and sea salt.  Bring to boiling over medium high heat.  Reduce heat to low; cover and simmer 20-25 minutes or until the rice is tender.  Remove from heat and season with sea salt to taste.

3) Meanwhile, remove steak from marinade and discard. Coat grill with olive oil.  Preheat grill to medium (300-350 degrees F).  Place steak on grill and cook 10 minutes per side for medium rare. (or however you like)

4) Remove steak from grill and let stand 10 minutes.  Slice steak diagonally across the grain into thin slices.  Serve with rice and sprinkle with cilantro.

Serves 4 Super Lucky People

This dish is great because its delish and you can make it in a snap!!!

1/2 Cup Diced Roma Tomatoes

1 Cup Diced Fresh Pineapple

2 Tbsp Fresh Lime Juice

1 Seeded, Chopped Jalapeno

1 LB Tilapia Fillets

1 Tsp Chopped Garlic

1 Tbsp Olive Oil

Chili Powder

Lime Wedges and juice for garnishing

1)  For Pineapple Salsa: in a medium bowl combine pineapple, tomatoes, cilantro, lime juice, & jalapeno.  Stir and refrigerate until ready to serve.

2) Coat your grill or fish rack with olive oil.  Preheat grill to 400 degrees F.

3) Brush Fillets with olive oil, & sprinkle with chili powder to taste.

4) Place Fillets on grill.  Grill for 3 minutes per side or until fish flakes easily with a fork.  Remove from grill, & drizzle with additional lime juice.  Serve with lime wedges and pineapple salsa.

Serves 4 very lucky people

Ok the summer is around the corner with Memorial Day at the end of the month.  There’s no denying it – the dreaded (for many) bathing suit is upon us!!

Here’s my down and dirty on how to use the next 30 days to shape up….

BREAK THESE EATING HABITS…………

1)  BAN THE BOOZE – lose the alcohol and banish the tire around your middle.  Whether its excessive drinking or one drink a day it adds up to belly fat.

2)  SKIP IT & YOU GAIN – whatever you do DON’T skip a meal, otherwise the body will hold onto your body fat. Why?? Because fat is our greatest source of energy and the body will not be caught short.

3)  LOSE THE WHITE - I know, I know, you’ve heard it all before BUT the fact remains the white flour and sugar has got to go!! It encourages insulin resistance and belly fat.

4)  TIMING IS EVERYTHING – never go 4 hours  tops without eating.  Be a fat burning machine and stoke the fire.  Studies indicate that those who eat more frequently throughout the day have a lower body fat percentage.

5) LEAVE THE CAMEL IN THE DESERT -Water, water, water; consume 1/2 your body weight in ounces.   Water helps reduce cravings and keeps you out of the junk food drawer.

ARE YOU IN?????

• 4 cups of kale, chopped fine (leaves only, not the stem) (baby dinosaur is my fav)
• 2 tablespoons fresh lemon juice (about 1 lemon)
• 4 tablespoons cold-pressed olive oil
• 1/8 teaspoon dried Greek oregano
• 1/4 teaspoon Sea Salt
• freshly ground black pepper

Put kale into large bowl. Combine all remaining ingredients and whisk until well-combined. Pour over the greens and toss until very well-combined.

This salad is great with some cage free chicken or as a side dish!!!

It hails from the Andes Mountains in South America, where it was a staple for the Incas.  It has a delicious nutty flavor.  Pronounced (keen-wah), Quinoa. Quinoa has all 8 amino acids (proteins) and therefore has better protein value than any other grain.

Next time you’re in Whole Foods pick up a bag.  Here’s how to cook it up – down and dirty…….

1 Cup Quinoa

1/2 Teaspoon Sea Salt

1 3/4 Cups of Water

It takes approximately 25 minutes to prepare and this recipe yields approximately 2 1/2 cups.

Rinse quinoa thoroughly – (as it has a soapy reside that needs to be rinsed).  Placed rinsed quinoa, salt and water in a 2 1/2 quart pot.  Bring to a boil, reduce heat to low, cover, and let simmer 15-20 minutes.  Don’t stir the grain while it is cooking.  Test for doneness by tilting the pan to one side, making sure all of the water has been absorbed.  Fluff with a fork before serving.

Make a big batch and use in the am as breakfast by adding some walnuts and a bit of almond milk.  Use as lunch by adding cranberries, sauteed onions and veggies, cut up chicken into strips and toss with some olive oil and fresh lemon juice, sea salt and fresh pepper!! VIOLA…………………………

I love quinoa because its sooo versatile and I can cook up a large batch and use it for a few meals!!! Single moms need to be economical with their time!!!!

1 Whole Organic Chicken
1 Large Onion
3-4 Cubed Sweet Potatoes
Small Carrots
1 Cup Chopped Fresh Basil
1/4 Cup Rosemary and Thyme
1/4 Cup Virgin Olive Oil
Celtic Salt and Fresh Ground Pepper to Taste

Stuff chicken with fresh carrots, onions and sweet potatoes, fresh basil, thyme and rosemary. Surround chicken with extra vegetables in baking dish. Place herb mixture under skin of chicken as well as inside. Drizzle olive oil on surrounded sweet potatoes and vegetables. Bake at 350 degrees for 20 minutes per pound.