Easy Garlic and Vegetable Scallops

 

Are you always wondering what to make for dinner? 

Tired of the same boring old meals? Here is a simple and easy scallops and veggie dish that you can turn into a beautiful meal.

Ingredients

• 1 lb Scallops
• 2 tbsp. olive oil
• 1 Red Pepper, chopped
• 1 Zucchini, peeled
• 1/4 c Frozen peas
• 2 Fresh pressed garlic
• 1 tbsp. Lemon juice
• Lemon zest
• 1 c Brown rice

Instructions

1. Prepare rice per directions while cooking this meal.
2. Drain the water out of the scallops and place in bowl.
3. Add 1 tbsp. of lemon juice, 1 tbsp. olive oil, add lemon zest and fresh pressed garlic to scallops.
4. Cut, seed and chop up the red pepper.
5. Peel the zucchini with a vegetable peeler.
6. Add 1 tbsp. olive oil in your pan, wipe away any extra.
7. Heat pan on medium heat.
8. Add zucchini, red pepper, and peas to the pan and cook until done, 5-10 min.
9. Add scallops to another pan and cook until done about 5 min.
10. Place brown rice on plate, add veggies and scallops and serve.

How to prepare Roasted Broccoli?

 

Roasted Broccoli

So tasty, everyone in the family will love this, mine does.

Ingredients

• 1 large head of broccoli or 4 cups broccoli florets (organic is best choice) washed and dried well
• 1 tbsp. olive oil
• 1 tsp. Celtic sea salt
• 1 1/2 tsp. garlic powder or fresh pressed garlic
• 1 tbsp. grated Parmesan cheese

(You can adjust ingredient measurements to your liking.)

Instructions

1. Preheat oven to 400.
2. Take broccoli florets and place in a bowl. Drizzle with olive oil, salt, garlic and Parmesan cheese. Toss all of the ingredients together making sure the broccoli is well coated.
3. Spray a rimmed baking sheet with cooking spray and arrange broccoli on the sheet so they are not touching or crowded. If you need to, use 2 pans. If they are close together they will steam and not roast.
4. Place in oven for 15 minutes, take out and flip/turn broccoli. Put in over for another 10 minutes until tender on inside and crispy on the edges.

How to create Roasted Brussels Sprouts?

 

They are very easy to prepare and great to throw on top of salad, they add bulk and lots of great nutrition. 

You can dress them up by using cranberries, nuts or anything your little heart desires. The possibilities are endless. When you make a batch of roasted Brussel sprouts you will have them on hand to add to salads, wrap and even soups. Amazing!

Ingredients

• 1 pkg or 1 large bunch of Brussels sprouts
• 3 tbsp. good olive oil
• 4 cloves of garlic, chopped or fresh pressed
• 3/4 tsp. Celtic Sea Salt

Instructions

1. Preheat oven to 400°F. Trim the stem ends of the Brussels sprouts and pull off any yellow outer leaves.
2. Toss them in a large bowl with oil, garlic, salt and pepper.
3. Transfer to a rimmed baking sheet and roast, stirring occasionally until deep golden brown, 30 to 35 minutes.

How to make Roasted Cauliflower?

 

Roasted Cauliflower

Sometimes we just need a little change from steamed veggies. This is a recipe that I know will become a staple in your house because it is so darn easy and delicious. 

Hey, your kids may even like it too.Add this to your salads and you have a meal. Throw it in a wrap and your are good to go!

Ingredients

• 1 head cauliflower washed and separated into little florets
• 2 tbsp. olive oil
• 1 tsp. garam masala (a spice)
• 1/2 tsp. ground cumin
• pinch of salt & pinch of fresh ground pepper
• 1 head cauliflower
• 2 tbsp. olive oil
• 3 fresh pressed garlic cloves
• pinches of salt & pepper
• sprinkle of Fresh Grated Parmesan Cheese

Parmesan Roasted Cauliflower Ingredients

Instructions

1. Preheat oven to 425 degrees.
2. Toss the cauliflower in a bowl with the ingredients listed above. Spread the cauliflower out on a roasting pan.
3. Cook for 10 minutes and then turn florets. Roast until the cauliflower turns a nice roasted brown.

Parmesan Roasted Cauliflower Instructions

1. Follow directions above
2. Add Parmesan cheese to the last 5 minutes of roasting

How To Make The Best Sweet Potato Pasta?

 

Ready for Sweet Potato Spaghetti? Using the Spirooli Slicer is going to change the way you eat veggies! There are so many different creations using this fun kitchen tool.

Today I would like to introduce you to my best friend Sally.  She is a wife and mom of three gorgeous girls.  Sally is also an  entrepreneur and an amazing cook, she can take what ever you have in your fridge and whip up a gourmet meal.

Today we are making sweet potato spaghetti with an olive, basil and sun-dried tomato tapenade.  It is simple to make and will become a favorite in your house.

Sweet Potato Pasta

Sweet potato spaghetti with an olive, basil and sun-dried tomato tapenade.  It is simple to make and will become a favorite in your house.

Ingredients

• 2 large sweet potatoes
• 1 c mixed pitted olives chopped
• 3/4 c sun-dried tomatoes
• 1/4 c fresh basil
• 2 large cloves of garlic chopped
• 2 tsp. parsley
• 1/2 chopped onion
• 3 stalks of chopped celery
• 1 cube of vegetable bouillon
• 2 tbsp. olive oil
• salt-and-pepper to taste
• Fresh Parmesan cheese

Chocolate Hot and Healthy Protein Bites

 

Chocolate Hot and Healthy Protein Bites

Hot and healthy chocolate protein bites.  These babies are very easy to make and very delicious. I love to make them and keep them on hand for when I have a sweet craving.  I don’t feel guilty because I know they are homemade and have natural superfood ingredients in them. 

Ingredients

• 6 dates chopped, soaked for 30 minutes to 1 hour
• 1/2 c almond butter
• 1/2 c Cacoa Nibs
• 1/2 c Cacoa Powder
• 1/4 c Goji berries
• 1 tbsp. chia seeds

Instructions

1. Add dates to bowl, the add almond butter, raw cacoa nibs, cacoa powder, goji berries, chia seeds and mix well.
2. Form into bite size balls.
3. Eat or put in fridge.
4. Great for a healthy snack.

 

Best Mashed Cauliflower Recipe

 

The Best Mashed Cauliflower Recipe

Who knew that cauliflower could be such a great healthy alternative to mashed potatoes.  I was a little skeptical at first but after I made them I was pleasantly surprised. One, how easy they are to make and two, how delicious they taste.

Benefits of Cauliflower

1. Cauliflower is high in fiber
2. Cauliflower is good for digestion
3. Cauliflower is low in calories and good for weight loss
4. Cauliflower can help to reduce the risk of cancer
5. Cauliflower is high in vitamins and minerals

A one-cup serving of cauliflower contains:

• 29 calories
• Close to zero grams of fat, sodium, or sugar
• 73% daily value (DV) of Vitamin C
•  19% DV of Vitamin K
•  15% DV of folate14%
•  13% DV of pantothenic acid
•  12% DV of Vitamin B6
•  11% DV of choline
•  11% DV of fiber
•   9% DV of Omega-3 fatty acids

Best Gluten Free Vegetable Lasagna

 

The Best Gluten Free Vegetable Lasagna

This gluten free vegetable lasagna is going to become a staple in your household.  One of my best friends shared this recipe with me and I was in love with it.  It is “Hot and Healthy Body” approved.  It takes about 10 minutes to put together and tastes like you have been cooking all day long. 

Ingredients

• 1 jar tomato sauce or homemade sauce
• 1 large zucchini, cut thin and lengthwise
• 1 sweet potato, cut in thin circles
• 1 pkg of sliced mushrooms
• 1 red pepper sliced into strips
• 1 pkg of spinach
• 1 bunch fresh chopped basil
• 1 ball of fresh mozzarella cheese or shredded mozzarella

Instructions

1. Preheat oven to 350 degrees
2. Lay thin sliced zucchini in baking dish.
3. Top with some tomato sauce.
4. Add thin sliced sweet potatoes, red pepper slices and mushrooms, spinach and fresh chopped basil.
5. Add more sauce and top with mozzarella cheese.
6. Bake covered for 25 minutes, then uncovered for another 20 to 30 minutes or until sweet potatoes are cooked through.
7. This vegetable lasagna is great to eat the second day.
8. Add to a wrap or top on a salad and create more meals during the week.

 

Kale And Apple Salad

 

Kale And Apple Salad

Kale and apple salad is a quick salad you can throw together in a pinch. This is one of my go to staples because it is so delicious and power packed with nutrients. 

Ingredients

• 4 c kale, thinly sliced
• 1 c parsley, chopped
• 1 lemon, juiced
• 1 avocado chopped
• 4 tbsp. extra virgin olive oil, first cold pressed
• 1/4 tsp. black pepper
• 1/4 tsp. celtic sea salt
• 1 L large organic apple, chopped
• 1/4 c carrots, shredded
• 1 tbsp. ground flax seeds
• 1 tbsp. chia seeds
• 1 tsp. Pumpkin seeds, if desired
• 1 tsp. dried cranberries, if desired

Instructions

1. Prepare the kale by adding in the kale, parsley, lemon juice, avocado, olive oil, salt & pepper to a large bowl. Massage kale for 3-5 minutes.
2. Add remaining ingredients.
3. Add chopped apple and shredded carrots to the kale.
4. Add your chopped apple and shredded carrots to the kale mixture. Toss. Top with pumpkin seeds and dried cranberries if desired.

Anti-Inflammatory Smoothie with Turmeric

 

What is Turmeric?

Turmeric has been used for thousands of years in India. Curcumin is the main ingredient in turmeric, and it has powerful ant-inflammatory effects and is a very strong antioxidant.

A smoothie is such a great way to start the day. It is the simplest way to get a whole lot of nutrition in your body that will fuel you throughout your morning. I love to make a double batch of this and save the rest for the afternoon. 

Drinking this smoothie is a great way to avoid the afternoon crash and just have something healthy on hand. Put the extra in a glass mason jar, and bring it with you to work or pop it in your fridge for later.

Our liver can easily become overburdened by:

• Stress
• Poor diet
• Alcohol consumption
• Toxins in our health & beauty products
• Air pollution
• Medications
• Toxins in our home
• Use of plastics
• Exposure to fluoride in our toothpaste and drinking water

When our livers become overburdened, the body cannot detox itself fast enough causing toxins to build up, which can lead to poor health. Turmeric is a natural anti-inflammatory compound.

Turmeric looks likes very similar to ginger root. It has a beautiful orange color when you cut it open. You can usually find turmeric root at your health food store or you can buy it in powdered form as a spice to add to your food. Either way, it’s a super food for your body.


Turmeric has been used for thousands of years in India. Curcumin is the main ingredient in turmeric, and it has powerful ant-inflammatory effects and is a very strong antioxidant. A Turmeric smoothie is such a great way to start the day. It is the simplest way to get a whole lot of nutrition in your body that will fuel you throughout your morning. I love to make a double batch of this and save the rest for the afternoon. 

Ingredients

• 1 small red apple
• 1 orange
• 1 c coconut water
• 1/4 c almond milk
• 1 1/2 scoop vanilla protein powder (l like plant based)
• 1 tsp. turmeric
• 1 tsp. cinnamon
• 1 c ice

Instructions

1. Blend and enjoy!

How to Loose Weight with Potato Chat Salad?

Potato Chat Salad With Special K

Ingredients:

• 1 cup Potatoes, boiled, sliced
• ¼ cups Black chana, boiled
• 8-10 Cherry Tomatoes, cut into half
• ½ Onion, chopped small
• 1 Green chili, chopped (optional)
• ½ cup Yogurt
• 2 tbsp Pomegranate kernels,
• 2 tbsp Fresh coriander leaves, chopped
• 1 tbsp Toasted sesame seeds
• 1 tsp Red chili powder (degi mirch)
• Black salt, to taste
• ½ Lime juice
• Green coriander chutney
• Tamarind dates chutney
• 1 cups Special K, lightly toasted

Directions:

1. Heat non stick pan; lightly toast Special K.2. Beat yogurt with salt and black salt. Keep aside.3. In mixing bowl add potatoes, chana, tomatoes, onion, green chili, pomegranate and coriander leaves and mix well.4. Just before service add Special K, yogurt mixture and mix lightly. Sprinkle degi mirch.5. Serve with green and tamarind date chutney.

Total Time:20 / Prep Time:15

Strange but true for Weight Management

 

Broccoli , Peanut , Chicken and Special K Kebabs with Andhra spices

Ingredients:

• 1/2 cup Kellogg's Special K, crushed
• ½ cup Broccoli, chopped finely
• 1 cup Chicken, minced
• 1/4 cups Roasted peanuts, coarsely crushed
• 1 medium Oninon Chopped
• 1 Green chilies chopped
• 3/4 cups Coconut milk
• 1 tbsp Gun Powder
• 1 tbsp Aamchur powder/ dry mango powder
• 5-7 Curry leaves
• to taste salt
• 2 tbsp oil

Directions:

1. In non stick kadhai, add oil and crackle some curry leaves. Add onions, green chili and cook for 1 minute. 2. saute minced chicken for another 3 minutes for medium flame. 3. Add broccoli and peanuts, gun powder. Saute for 2-3 minutes. 4. Remove from the heat and now add Special K and coconut milk. Return to the heat and cook till the sauce thickens. 5. Adjust seasoning and sprinkle aamchur powder. Cool in refrigerator. 6. Make small size kebabs and shallow fry them in non stick frying pan until light brown from both sides. 7. Serve immediately.

Total Time:25 / Prep Time:20

How to Loose Weight with Green Tea?

Spiced Green Tea Smoothie

Green tea is one of the top fat-burning foods, thanks to a metabolism-boosting compound known as EGCG. In one study, drinking four cups of green tea a day helped people shed more than six pounds in eight weeks!

This rich smoothie is perfect if you get tired of sipping hot green tea. Flavored with cayenne spices, lemon, and agave nectar, it provides all the nutritional benefits of green tea and will fill you up, to boot.

Ingredients

    3/4 cup strong green tea, chilled
    1/8 teaspoon cayenne pepper
    Juice of 1 lemon (2-3 TBSP)
    2 teaspoons agave nectar
    1 small pear, skin on, cut into pieces
    2 tablespoons fat-free plain yogurt
    6-8 ice cubes

Preparation

Put all ingredients in blender. Blend until smooth. Drink cold.

How to Lose Weight Fast: 3 Simple Steps, Based on Facts

There are many ways to lose a lot of weight fast.

However, most of them will make you hungry and unsatisfied.

If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.

The plan outlined here will:

• Reduce your appetite significantly.
• Make you lose weight quickly, without hunger.
• Improve your metabolic health at the same time.
• Here is a simple 3-step plan to lose weight fast.

1. Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs).

These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight (1, 2).

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women (3).

The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.

Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger (4).

Put simply, lowering your insulin puts fat loss on “autopilot.”

2. Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.

Protein Sources:

• Meat – Beef, chicken, pork, lamb, bacon, etc.
• Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
• Eggs – Omega-3 enriched or pastured eggs are best.

The importance of eating plenty of protein can not be overstated.

This has been shown to boost metabolism by 80 to 100 calories per day (5, 6, 7).

High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet (8, 9).

When it comes to losing weight, protein is the king of nutrients. Period.

Low-Carb Vegetables:

1. Broccoli
2. Cauliflower
3. Spinach
4. Kale
5. Brussels Sprouts
6. Cabbage
7. Swiss Chard
8. Lettuce
9. Cucumber
10. Celery

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.

A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

Butter Curls

Fat Sources:

Olive oil

Coconut oil

Avocado oil

Butter

Tallow

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly (10, 11).

There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all (12, 13).

To see how you can assemble your meals, check out this low carb meal plan and this list of low carb recipes.

3. Lift Weights 3 Times Per Week

You don’t need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.

If you’re new to the gym, ask a trainer for some advice.

By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (14, 15).

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (16).

If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.