ALERT: SPICY SLOW COOKER RECIPE
Proceed with caution
4 cups vegetable broth (low sodium)
1 and 1/2 cups uncooked brown rice
1 teaspoon red pepper flakes
3 cloves garlic, minced
2 teaspoons ground cumin
1 teaspoon sea salt
2 cans (15 ounces each) black beans, rinsed and drained
1 (6 ounce) already peeled, cooked shrimp (de-thawed)
1 tablespoon lime juice
Place broth, rice, red pepper flakes, garlic, cumin and salt in slow cooker; mix well. Cover and cook on LOW for 5-7 hours (depends on your crock-pot) or until rice is tender.
Stir in beans shrimp and lime juice. Cover and cook 20-30 minutes or until heated through.
I’d like to welcome all the new people following Vitamin De and I’d also like to thank all the people who have been following me since the beginning. I enjoy posting new information to help you stay healthy and I’ve learned (and continue to learn) so much through working one on one with so many of you. This kind of sounds like I’m leaving, but I’m not! I’m just getting started. :)
I have my certification as a Specialist in Fitness Nutrition and as a Fitness Chef and I’m working on my certification as a Nutrition Coach. I believe the Standard American Diet (S.A.D.) is what is causing most of the health problems in our country and I truly believe healthy food HEALS!
Below are the main links to help you get started on the path that will make you feel your best. If you have any questions, please don’t hesitate to ask. That’s what I’m here for! :)
If someone asked me one change they could make to improve their health significantly, I would say to drink the smoothie listed below every morning. Drinking vegetables and fruit first thing in the morning is going to set you up perfectly for the rest of the day. This smoothie will give you more energy than you can imagine.
Below is an example of how I try to eat everyday.
My grocery list.
If you are feeling really ambitious, below is a great detox. Let me know if you have any questions. There is also a “detox” folder to the right of my blog. You will find recipes and information there while you are detoxing.
Have a great weekend everyone!
Yesterday, I couldn’t be any crabbier about the gloomy weather BUT today…. THE SUN IS SHINING brightly and I’m one happy camper! :) I don’t know about you, but the weather can totally dictate my mood (at times). It’s crazy.
The recipe below puts me in a good mood as well. It’s so easy to make and it’s quite unique. I hope you enjoy it as much as we do!
I found this recipe at: http://www.kimberlysnyder.net/blog/2009/06/18/recipe-fat-burning-key-lime-pie-bars/
Here is what Kimberly Snyder says about this scrumptious treat:
The whole family will love this recipe! They are a great substitute for all the summer ice cream and other deserts as the lime is summer-y tasting, and they are creamy, rather than icy.
This desert contains coconut oil, which is an unprocessed, cholesterol-free oil that contains Lauric Acid. Overall, coconut oil stimulates the thyroid, increases your metabolism and can help you burn stored body fat! Secondly, like lemon, lime has over 200 enzymes and helps restore liver tissue. The liver is our main fat-burning organ, so with this recipe we are also giving it a boost.
This recipe is low-glycemic, so will NOT spike your blood sugar the way refined sugar will. This is great for us adults that don’t want to gain weight, but it is ALSO great for kids-so they don’t get those crazy sugar rushes that other recipes give them!
Ingredients (one serving size is ONE bar, about 2″ x 3″.):
1 cup organic lime juice
½ cup unrefined coconut oil
1/4 cup raw organic honey
4 cups cashews
Liquid stevia as needed, to sweeten (I did not use this and it tasted great)
½ -1 cup water
Combine all ingredients in a blender except for the water, and blend on high. Add the water last and as needed to keep the blending going and make the mixture smooth.
Freeze at least 4 hours, or overnight. Cut into bars and serve! Makes about 15 full-portion sized bars. Can store in the freezer and keep for a few weeks.
Per request: Quick, easy, kid friendly recipes. No food intolerances or allergies were stated so the below recipes are “standard” but you could easily substitute ingredients (if need be). I don’t normally post recipes with dairy or meat but I made an exception today. I’m a sucker for kids. :)
*I would recommend using organic poultry, grass-fed beef, almond or rice milk and gluten-free pasta. Limit the “cream of” soups as much as possible.
SLOW COOKER TURKEY BREAST
1 Turkey Breast
Place the turkey in slow cooker. Sprinkle with parsley, paprika and garlic powder.
Cover and cook on LOW 6 to 8 hours.
*Don’t add any liquid; the turkey makes its own juices.
SLOW COOKER SALSA CHICKEN
4 boneless, skinless chicken breasts
1 package reduced sodium taco seasoning
1 can reduced fat cream of mushroom soup (condensed)
*You can try not using the mushroom soup
Add chicken to slow cooker
Sprinkle taco seasoning over chicken
Pour salsa and soup over chicken
Cook on low for 6 to 8 hours
Serve with rice
*Try using half the packet of taco seasoning to reduce sodium content.
*If you are preparing for a family, you will probably want to double the recipe.
1 pound lean ground beef
1 (28 ounce) jar spaghetti sauce
1 (16 ounce) package rotini pasta
2 cups mozzarella cheese, shredded
Preheat oven to 350 degrees.
Cook pasta according to directions.
In a skillet, cook beef until brown over medium heat. Drain excess fat from meat.
Add spaghetti sauce and pasta to browned beef. In a three-quart casserole dish layer meat mixture, followed with the cheese, repeat.
Bake in preheated oven for 25 minutes.
*You can try adding mushrooms to ground beef.
CREAMY TOMATO PASTA (My daughter’s favorite)
One box of penne Pasta
Two cans of fat-free Tomato Soup
2 ounces of milk (may need to add a little more)
8 ounces “light” herb & garlic cream cheese (you can use plain as well)
Cook pasta according to instructions. Drain well and return to pan.
Add in soup, milk and cream cheese, heating gently, stirring until hot.
BAKED CHICKEN AND RICE (My mom’s recipe)
1 can cream of chicken soup
1 can cream of celery coup
1 pkg. onion soup mix
2 cups uncooked minute rice
1 can mushroom slices (optional)
4 to 6 pieces uncooked chicken breast
Mix cream of chicken and cream of celery soup, 2 cups rice, mushrooms and ½ package onion soup mix together. Spread in bottom of 9X13 inch pan. Place chicken breast on top of rice mixture. Sprinkle remaining dry onion soup mix over top of chicken. Cover with foil. Bake at 350 for 1 and ½ to 2 hours.
CHICKEN TORTELLINI CASSEROLE
1 package (9 ounces) refrigerated cheese tortellini
2 cups broccoli florets
1 jar Alfredo sauce (low-fat)
1 package (10 ounce) precooked chicken breast strips
¼ cup Parmesan cheese
Cook the tortellini according to package directions. Drain and return to pot. Add the broccoli, Alfredo sauce and chicken. Stir gently to combine. Pour into a baking dish. Top with the breadcrumbs and Parmesan cheese. Bake at 350 degrees for about 30 minutes. Serves four.
Below are a few more ideas that follow the Vitamin De rules. :)
Hope you have a TERRIFIC TUESDAY! :)
Per request, I’m posting my master grocery list. I’m not suggesting you go out and buy this stuff but it gives you an idea of what my husband and I eat on a daily basis. We try to buy organic when possible and I prefer to make my own peanut butter when I have time. Otherwise, I use a natural peanut butter. I always look for the lowest sodium products and rinse thoroughly before using most canned foods. I buy gluten-free except for a few items that my husband prefers. We are living overseas (only 6.5 more months) so we are limited on our choices. I grocery shop once a week (on average) and occasionally I try to stretch it out to one and 1/2 weeks. :) I always print out my list and mark off what I don’t need that week. Save’s time and money. Last but not least, I take my reusable grocery bags.
|Mushrooms||Apple||Wild Rice||Garbanzo Beans|
|Portobello Mushrooms||Pears||Brown Rice||Kidney Beans|
|Celery||Tomato Sauce (no salt added)|
|Sweet Potatoes||Organic Vegetable Broth|
|Red Bell peppers||Salsa|
|SPICES & SUCH||FROZEN||SNACKS||NUTS|
|Garlic Powder||Blueberries||KIND bars||Almonds|
|Dill Weed||Sweet Cheeries||Dark Chocolate||Walnuts|
|Chili Powder||Blue Tortilla Chips|
|Red Pepper Flakes||Mary’s Gone Crackers|
|Mrs. Dash assortment|
|Apple Cider Vinegar|
|Low Sodium Soy Sauce|
|Dried Black Beans|
|Corn Taco Shells|
|Corn Tortilla Shells|
Being a fisherman’s daughter, it would be safe to say that I grew up on fried fish but these days, I try not to eat anything fried. I really do enjoy baked fish but every once in a while I crave the “battered” kind. After trying a few recipes, I came up with this revised version I found in a gluten-free cook-book.
1 tablespoon your choice of Mrs. Dash Seasoning Blends (I’ve been using Tomato Basil Garlic)
3-4 garlic cloves, crushed
6 tablespoons cornmeal
4-6 pieces of skinless Salmon, Tilapia or any other kind of fish fillet.
Mix seasoning, garlic and cornmeal together in a shallow bowl. Coat the fish pieces in the cornmeal mix, pressing down firmly.
Put the coated fish on a baking sheet and place in preheated oven, 400 degrees for 15-20 minutes until cooked through.
*My secret: This fish batter can seem a little dry because there is no oil involved so the last 5-10 minutes of baking it, I spray a little pure olive oil on each piece.
May the holes in your net be no larger than the fish in it. ~Irish Blessing
Thanks M & J for the cookbook for my b-day!
Per request, I’m posting a few salad dressing recipes and suggested toppings.
One of my favorites is…
Listed below are a couple other simple recipes.
ROASTED RED PEPPER DRESSING
2 roasted red peppers (I cheated and used roasted red pepper out of the jar)
2 cloves garlic
2 tablespoons apple cider vinegar
3 tablespoons almond milk
Blend all ingredients in a high-powered blender until completely smooth. Serve chilled.
BALSAMIC VINAIGRETTE (by: peasandthankyou.com)
½ cup balsamic vinegar
1-tablespoon brown sugar
½ teaspoon salt
½ teaspoon ground black pepper
1 tablespoon minced garlic
½ cup olive oil
Whisk together all ingredients except olive oil until well combined. Quickly whisk in olive oil until emulsified.
Additional healthy toppings
Vinegar (try the different flavors)
See, you don’t have to go topless to be healthy. ;)
I can’t tell you how many times I’ve tried to make a pasta dish without Marinara sauce; you know the kind you order in a restaurant that has minimal ingredients but taste quite divine. Mine always ends up tasting rather dry and boring much like cardboard would taste…I imagine. Why do I have a British accent all of a sudden?
Anyway, I read (yesterday) that adding water to the garlic mixture helps keep your pasta dish moist without adding a ton of oil. Who would have thought…water adds moisture?
So, I haven’t even tried out this theory yet but I was so excited that I had to share! If you try it before I do, let me know how it goes and I’ll post an update after I’ve made it as well.
1 box gluten-free spaghetti noodles (wheat if not intolerant to gluten)
¼ cup virgin olive oil
3 cloves garlic, finely minced
¼ cup finely chopped onion
1-teaspoon sea salt
½ cup toasted gluten-free breadcrumbs (regular if not intolerant to gluten)
Prepare pasta according to package directions.
Heat oil in large frying pan over medium heat.
Add garlic and onion, sauté until soft, about 5 minutes.
Drain pasta, reserving 1/3 cup of the cooking water.
Pour cooking water into the oil and garlic mixture and cook over low heat for 1 minutes.
In large mixing bowl, combine the pasta and garlic sauce. Toss, then sprinkle on bread crumbs and serve.
GOOD LUCK! :)
One question I get asked on occasion is if I ever cheat on my “diet”. I don’t really like the word “diet” because it sounds like I’m only eating this way for a certain amount of time, which is not the case. I initially started eating healthy to cure myself of numerous aliments I was suffering from, and now it’s basically out of habit.
So I guess the question people are asking me is do I ever stray from the way I usually eat? I do every once in a while and I pay a very high price for it. Just this past weekend, we attended a Valentine’s party and I decided to sample some dishes and treats that I normally stay away from. Being intolerant and not allergic (to a lot of different) food, I don’t feel the effects immediately which can lead me to believe (for that moment) it’s okay to try a little.
Within 24 hours, I become ill and it takes me a couple of months to forget how horrible I felt after eating those forbidden foods. Anyway, I will give myself a little credit and say that I’m getting better and better at staying away from what I know I’m intolerant to, even during parties and special occasions. Gold star for me!
*I try to focus on how everything we put in our bodies has an effect on how we feel and function. That makes it a lot easier to choose healthy food.
I do have some special treats that I can eat (safely) and try to limit them for Friday or Saturday night or special occasions.
Kettle Chips (I really like the un-salted but my husband doesn’t so sometimes we have to compromise)
Ghirardelli Dark Chocolate (My friend and I were in Florida (at a Ghirardelli store) this past summer and came across their Dark Chocolate Sea Salt bar and holy moly, I was in heaven!)
One dessert I love and treat myself to on special occasions is:
My husband and I also like to get Sushi on the weekend but sometimes we can’t wait, so we end up getting it on a Wednesday every now and then as well.
We like the salmon or avocado rolls depending on if we want fish or not. I have a question for you Sushi lovers…Have any of you come across brown rice sushi rolls?
I don’t think we can get them here, but I’m very interested in finding out how popular they are back home in the States.
What are your treat foods?
What can I say, when your husband loves a recipe, you leave it just the way it is although… I would add a few cloves of garlic. :)
1 can (14.5 Oz. Size) Great Northern Or Garbanzo Beans, Rinsed And Drained
⅓ cups Nutritional Yeast (Found In Bulk Section Of Health Food Aisle)
1 teaspoon Dry Oregano
1 teaspoon Dry Basil
¼ teaspoons Salt
1 Tablespoon Olive Oil
½ cups Canned Tomato Sauce
2 Tablespoons Canned Tomato Sauce
Combine all ingredients in a food processor or blender and puree until fairly smooth. Serve at room temperature or chilled with assorted crackers, toasts, and raw veggies. Could also be used as a spread in a wrap or sandwich.
Refrigerate any leftovers.
*Garbanzo beans (chickpea): Good source of fiber, protein and potassium.
Thanks G.S.! :)