MY FAVORITE MEALS – REVISED AGAIN!
When you first start making changes in your diet and drop those unhealthy foods you might be left wondering what to eat instead. I frequently have boot campers or clients ask me what I eat. I usually joke that like a wild animal I live on nuts and berries. I eat a lot of those but here are some of my favorite meals starting with a couple of ideas for breakfast. These are not only very healthy, they are very easy.
1.Eggs scrambled with vegetables topped with a little pepper jack cheese and avocado and a whole grapefruit. If I feel I need a few 
more calories I’ll add a piece of whole grain toast (I like Dave’s Killer Bread Spelt available at Fred Meyer). This is probably the best breakfast you can eat for weight loss.
2. Quinoa, oatmeal or brown rice cereal with kefir and berries or a banana. I like Bob’s Red Mill quinoa but you can also buy it in bulk at Winco and sometimes at Costco. When you cook hot cereals try cooking it on the stove and whisk in an egg or two. The cereal tastes richer and gets you some protein.
3. Smoothies are great. Use a variety of juices, acai, carrot, pomegranate, Odwala Super Food, orange and/or milk or almond milk. Add some plain Greek yogurt (Fage has the highest amount of protein at a whopping 23 grams per serving and only 9 grams of naturally occurring sugar), kefir, berries, bananas, raw spinach (you will never see or taste it), peanut butter and anything else you can think of. A friend of mine adds oatmeal.
4. Greek yogurt and raw almonds. I like Choboni yogurt. This is another one of those ideal food combinations.
5. Grilled chicken breast, steamed fresh or frozen vegetables and oven roasted cauliflower. Roasted cauliflower is so good and easy. Just cut up the cauliflower, brush it with olive oil and some salt and pepper. Put in on a baking dish uncovered in the oven for 20 -30 minutes.
6. Salmon burger, available at Costco, with avocado and a slice of tomato. Make it into a sandwich by putting it on a whole grain thin bun. Have a salad with it. I gave up store bought salad dressings. Too much bother. I just mix balsamic vinegar and olive oil.
7. Chicken soup. Start with organic chicken broth and water and add any or all of the following: brown rice, quinoa, celery, carrots, cabbage, onion, chicken, peppers, green chilies, canned black beans, salt, pepper, and spices you like and anything else you have in the refrigerator. It is so easy to make a up bunch and put it in portion sized dishes in the freezer.
8. Pot roast, cooked carrots and salad. Cook a large pot roast and then make a soup out of what is left.
9. Rotisserie chicken, and a baked yam.
10. Canned tuna or chicken mixed with finely chopped celery, apple, onion, green olives, pickles, etc on whole grain crackers. I like to replace some or all of the mayo with Fage greek yogurt. It’s creamy and healthier. Add a little salt and pepper to add flavor.
11. I love a good hamburger. Use high quality beef (grass fed is the by far the healthiest if you can find it and afford it) and add avocado, lettuce, tomato, onion on a whole grain thin bun.
12. Fresh vegetables and hummus. My favorites are red pepper, carrots and cucumbers.
13. Chicken chili. Use a variety of beans, corn, green chilies, tomato sauce, chicken broth and chicken.
14. Frittata. Saute a variety of vegetables like spinach, onions, peppers, broccoli, potatoes in an oven proof skillet. Cover with beaten eggs. Cook until they are almost set, sprinkle with cheese and top in the oven under the broiler. (Recipes for frittatas are easy to find but please no pork sausage or bacon.)
BONUS IDEAS: Have a sweet tooth? Eating something sweet does not mean having to eat sugar. Try mixed fresh or frozen (thawed) berries with yogurt and/or whipped cream. I eat this most days. I also love very dark chocolate. Eat a few squares of (70% or more cocoa) chocolate and some nuts and you won’t be hungry for hours! My favorite is Green & Blacks 85%, available at Walgreens or Fred Meyer. Peanut butter or almond butter on fruit is also very satisfying. I also like to eat a handful of raisins and walnuts. Together they taste like a dessert.
The trick to losing weight isn’t to starve. We are designed to eat! The trick is to get rid of the chemicals, sugar, pseudo foods, gimmick diet foods and eat real food. One of the best kept secrets in the diet world is that healthy eating actually tastes better!
I am looking for more idea’s and would love to hear your favorites. Leave a comment here or e-mail me and I will do a follow up on this post with more idea’s.
QUINOA WITH BLACK BEANS (From http://www.allrecipes.com)
1 teaspoon vegetable oil
1 onion, chopped
3 cloves garlic, peeled and chopped
3/4 cup uncooked quinoa
1 1/2 cups vegetable broth
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
salt and pepper to taste
1 cup frozen corn kernels
1/2 cup chopped fresh cilantro
2 (15 ounce) cans black beans, rinsed and drained shredded cheddar cheese (optional)
Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and sauté until lightly browned. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro. If desired, top with shredded cheese.
COMPANY RICE WITH BEANS
1 cup uncooked brown rice (not instant)
2 cups water
1 med onion, coarsely chopped (approx 2/3 cup)
1 TBS oil
2 cloves garlic, crushed or finely minced
½ tsp oregano
1/2 tsp salt-free Italian seasoning (optional)
2 med tomatoes, finely diced or canned tomatoes (I use a can of Rotel unless I have garden tomatoes)
1-2 med zucchini, cut in chunks
16 oz can of kidney beans, drained (can also use black, garbanzo, pinto or other kinds)
salt to taste (optional)
¼ tsp black pepper or to taste
1 cup shredded cheddar cheese (orig. recipe calls for sharp, I prefer medium or mild)
In a medium saucepan, combine the rice & water, bring the mixture to a boil, reduce heat, cover & simmer for 20 minutes (35 for brown rice) or until the rice in done. Keep the pan covered until vegetable mixture is done. Meanwhile, heat oil in large skillet, add onion & garlic, sauté them until they are soft. Add tomatoes, zucchini, & oregano. Cover the skillet and simmer the mixture for about 5 minutes or until the vegetables are tender-crisp. Add beans & cooked rice and simmer the mixture, stirring it occasionally, until it is heated through. Season with salt if desired, and pepper. Sprinkle cheese on top and serve.
ZESTY CHICKEN PACKETS (From Meals in Moments)
Whole boneless, skinless chicken breasts
Herbed cream cheese (I make my own by mixing ranch dressing or dip mix or Italian seasoning with reduced fat cream cheese)
Seasoning salt (I use salt free seasoning like a combo of paprika, garlic & onion powders, black pepper, etc)
Your choice of raw veggies cut in large chunks or julienned:
zucchini, yellow squash, onion, broccoli, cauliflower, red bell pepper, carrot, mushrooms (my favorite combo is large julienned pieces of zucchini & yellow squash, large chunks of onion & red bell pepper, mushrooms cut in half & a clove of garlic) Cut veggies according to how fast they cook: veggies that cook fast in larger chunks & those that cook slow in smaller chunks.
Preheat oven to 400˚. Lay each chicken breast of a sheet of heavy tin foil. Sprinkle chicken breasts with seasoning salt and top each with a scoop of herbed cream cheese. Top with veggies. Fold in sides & roll down top of foil to form a packet. Place desired number of packets on a baking sheet, leaving space in between for heat to circulate. Bake for 40-45 minutes or until a meat thermometer reads 165˚. Instead of foil packets, you can also cook in covered baking dish. This makes great freezer meals (just make sure to thaw completely before baking) and tin foil dinners for camping.
http://www.eatingwell.com is a great place to find healthy recipes