Breakfast: It Does A Body Good...The Modified Skillet

Our version of the traditional Skillet Breakfast...it may look a little wonky, but it was FABULOUS!!

So, I doubt that there are many people who would argue the fact that going out for breakfast is one of those time honored traditions that are hard not to partake of.  Breakfast made by someone else is just such a perfect way to start the day; a good cuppa Joe and a plate full of eggs, potatoes, veggies, and sausage...oh, and bacon...and cheese!!  Mmmmm....comfort food!!

But I doubt that there are also very few people who would argue that the aforementioned delight is also a heart attack waiting to happen!!  We decided to make it at home; a healthier, better for us version of the breakfast skillet.

Here ya go!!

So, remember those Egg Cups/Mini Quiches about 10 posts ago??  Hope you have some on hand...you'll need them.  They've already got most of the ingredients in them: eggs, turkey bacon, veggies...

Modified Skillet Breakfast (serves 2)

5 Egg Cups; chopped up

6 "Banquet brand" turkey sausages

Queso Fresco cheese; 2 ounces crumbled

Olive Oil

Hot sauce to taste

In a skillet, cook sausages according to package directions.  Once the water has cooked out of the pan, drizzle just enough Olive Oil to coat the skillet, lightly.  Put the chopped Egg Cups into the pan, keeping the heat closer to high; stir or toss continuously to heat all the way through.  Scatter Queso Fresco over the top and cover; reduce heat to low to allow cheese to soften.  This cheese doesn't really melt all the way, but rather, the crumbles will soften into little blobs.  Splash with hot sauce and serve immediately.  

If you are watching your diet as a high protein, reduced or carb free eater, this is a perfect breakfast for you.  It is filling and every so tasty!!  We would recommend it as a Saturday Staple!!

Here Fishy, Fishy, Fishy!!! Tilapia and Salmon especially!

This is tonight's dinner: Baked Tilapia, Cauliflower Mash, and Sauteed Asparagus

If you're really wanting to incorporate fish into your diet, but are afraid that you can't successfully cook it...Read on!  It is so much easier than you might imagine, and while they taste completely different, both are so yummy and easy to prepare.  The really cool thing about Tilapia is that is will take on the flavors of whatever you are marinating or sprinkling on top of it.  It is a really versatile fish and you will not get any "fishy" flavor that tends to worry people.

We use Tilapia as the main protein 9 out of 10 times...but let me tell you...Tilapia Tacos are awesome!!  If you aren't living on the healthy side, go for it!  I will include that recipe on a future blog...one of my FAVS!!

Citrus Inspired Tilapia
4 Tilapia fillets, thawed (We get them at WalMart, frozen)

1 Orange; juiced

2 toes Garlic, minced

1-2 teaspoons Soy Sauce (depends on how much you like Soy Sauce)

Preheat oven to 350 degrees.

Place Tilapia in a gallon Ziploc bag.  Add all other ingredients.  Press air out of bag, and seal closed.  Marinate in refrigerator for about an hour, turning a few times.

Spray cookie sheet with Olive Oil spray, and place Tilapia fillets on the sheet.  Spoon additional marinade over fillets.  Bake for 20-25 minutes until fish flakes easily with a fork.

Serve with your favorite sauteed vegetables; we LOVE asparagus with this particular dish!  If you aren't watching carbs, Jasmine or Basmati rice (Uncle Ben's in the pouch is Oh So Easy!!) is a great compliment.

Seasoned Dill Salmon
2-4 oz. Salmon portions, skin on.

Olive Oil

Dill seasoning

Seasoned Salt (We use Johnny's...it's different than Lawry's)

Parmesan cheese if you're not watching the healthy side of life  :-)

We grill this fish.  Get your grill HOT, HOT, HOT!!!

Place portions skin side down on heavy duty aluminum foil (don't oil the foil...you want the skin to stick)

Lightly rub with Olive Oil

Sprinkle with the Dill seasoning as lightly or heavily as you would like according to your taste.

Lightly sprinkle with Seasoned Salt.

If you like Parmesan cheese, lightly coat entire portion.

Place foil on the grill and cook for about 7-9 minutes.  Don't overdo it; nothing is worse than dry fish!!

Serve on your favorite bed of lettuce or with a side of sauteed Spinach and fresh garlic....This fish is low in fat and carbs and super high in protein and Omega-3!!  Salmon is a meatier fish, firmer in texture and pink in color.  It isn't fishy, but isn't as mild as Tilapia.  It, too, can take on other flavors, and I will include a future post with a recipe for marinating.

Give it a try...don't be afraid of fish; it isn't afraid of you!!!

P90X Progress Update

So, when I started this blog, I shared that I had also started the P90X workout program.  I am proud to say that after 3 weeks, I am still going strong!!  I have not missed a single workout; and on weekends I continue to workout at home.  It isn't easy, I won't lie.  Most days I come home and I feel like a semi ran me down.  It's all  I can do to make it to 9pm for bed!!

But I will tell you what helps: I am working out with my best friend, Linda; and about 40 other people that I work with.  It is so easy to just jump into my workout clothes and head next door to the empty room with my stuff and off we go!  We continually support each other and because we are all there for the common goal of being healthy and fit; it flies by each afternoon.  It has been the best thing to happen for me in terms of taking time to care for myself.

My other great support is my husband, Dave.  While he isn't a "P90X'er", he is continuing to work out and in this past year, he has lost 97 pounds!!!  It has been a wonderful transformation for him.  Watching him lose weight and gain a greater self esteem and pride for himself has been remarkable.  It is truly inspiring to have him by my side to encourage me every day and to hear him tell me that he is proud of me.  In reality, I am completely proud of him.  Now, we are on our mission together!!

We are committed to this new regimen. We are following our workout routine every day and in addition to that; we are following an entirely healthy but delicious diet.  We have cut out carbs, which is great for Dave who is diabetic.  No rice, pasta, bread, crackers, chips, etc.  Was it hard?  Heck yeah!!  But after this week, I have realized that I really do feel so much better.  We are eating lots of protein and it is easy to find foods that are not only low in fat and carbs, but high in protein, too.  Fish like Tilapia is a staple in our house and it is so versatile.  Anyone can successfully cook this firm, sweet fleshed fish.  We are also eating chicken...chicken breasts, chicken meatballs, chicken sausages...we never knew that it was so low in fat, calories and carbs!!  And we also use ground chicken and turkey in place of ground beef.  Truly, the possibilities are endless...

We are also big veggie lovers.  We grill them, saute them, bake them...you name it.  Nothing is off limits!  And as an alternative to the traditional "lettuce" salads, we have started to use shredded cabbage.  It is a great change of pace, and makes a tasty salad.  Often, we use very little dressing but add a healthy bit of hot sauce to our salads!!

One other important change is that we eat breakfast every day.  Not a big breakfast; we eat an Egg Cup every morning.  These are fantastic little treats that you make ahead of time...like on Sunday...and you have enough for the entire week.  This recipe can be found in an earlier posting. I never used to eat breakfast.  I felt like I was starving all day if I ate breakfast.  But now that I have changed my habits and cut out the carbs, the breakfast piece is totally important.  Don't skip it...make it a habit!

So...Monday is day 20.  We weren't supposed to weigh ourselves this whole time.  But you know what??  I am IMPATIENT!!!!  I can't wait that long for anything.  Heck, I'm the kid at Christmas who used to untape the presents Mom wrapped because I could just not stand it!!  So, yeah.  I weighed myself.  Many times during the past 3 weeks.  And the results?  I have lost 12 pounds.  I'm happy with these results right now.  I am looking forward to measurements, though.  I really want to know how those have changed.

I am inspired.  Not only by the chance to be fit and healthy, but by the realization that it is a possibility.  We certainly are sleeping better.  We certainly aren't starving by any means.  We are working for our future as a healthy, happy couple!!  Hooray for us!!

It's What's For Dinner...and it was FANTASTIC!!

Doesn't this look YUMMY??!!  It was still steaming when I took the picture....Mmmmmm!!

So, after Dave and I decided we were very ambitious, and we had come back from a 5 mile walk on "Old Plank Trail" in the snow, we were starving.  Really.  I was so cold and that walk wiped me out...I could have eaten cardboard at that point, but decided that something much healthier and tastier was in store for us...


Chicken with Sauteed Veggies
2-3 Boneless, skinless chicken breasts; trimmed.

1 pkg. Trader Joe's Brussels Sprouts; trimmed and halved.

1 pound fresh Asparagus; woody ends removed, break in half.

10 mushrooms; cleaned and halved.

Penzey's Greek Seasoning

Olive Oil

Garlic infused Olive Oil (or 2 toes fresh garlic, minced, if this isn't available)

Fresh Ground Black Pepper and Sea Salt to taste


Trim chicken breasts and rub with Olive Oil.  Sprinkle freely with Penzey's Greek Seasoning blend on both sides.  Give 2 full turns of Olive Oil in a skillet with a lid and heat over high heat.  Add chicken breasts and cover.  Turn when a good, golden sear has happened. Keep covered for moist chicken. Sear second side and reduce heat.  Cook until internal temperature reaches 180 degrees.

In another large skillet, give 2 full turns of Garlic infused Olive Oil and heat on high.  Add all veggies and toss to coat with oil. (Add the minced garlic here, too, if you don't have the Garlic infused oil)  Continue to cook on high; tossing often so veggies don't burn, but do get a nice bronzed color to them.  Cook to desired tenderness...we like them crunchy!!  Much more flavor!!  At the finish, a few healthy grinds of fresh black pepper and a sprinkle of Sea Salt will complete the dish.

Serve immediately with chicken...for an additional little pizazz; freshly shredded Parmesan is a lovely topping!!

Baby, it's cold outside......SOUP sounds fantastic!!

After dragging myself out of the cocoon of warmth this morning and into the blast chiller we call Friday, I decided that it would be a good day to share one of my most favorite soup recipes.  Not only is it DELICIOUS...it is one of the easiest recipes to follow.  It's really actually a very healthy recipe as well....you can make it less healthy with the "toppings" that you add...the choice is yours!!

Best Chicken Tortilla Soup...EVER!!
1 roasted chicken (Costco is the very best)
6 cups fat free chicken broth; low sodium...organic...any are fine.
2 cups Salsa; mild, medium, hot...suit your sass on this one!!
1 can black beans, rinsed thoroughly
1 can dark red kidney beans, rinsed thoroughly
1 can light red kidney beans, rinsed thoroughly
1 package Taco seasoning (use the lower sodium if you're watching salt intake)

Pull all meat from the roasted chicken, making sure to "squeegee excess fat off with your fingers", and break into bite sized chunks.  Put into large stock pot.  Add all other ingredients.  Bring to a boil.  Reduce heat and simmer for 20 to 30 minutes.

Serve with the following possibilities:
Sliced avocado
Julienned radishes
Sliced green onions
Chopped cilantro
Pepitos
Queso Fresco cheese; crumbled
Shredded Mexican blend cheese
Hot Sauce
Tortilla chips; crushed

**Healthier tortilla chip option:  Use corn tortilla, spray lightly with Olive Oil spray, bake at 400 degrees til crispy.  Cut into strips for topping.

If you have kids who want to get into the kitchen with you, this is one of the best recipes to start with.  It's easy to follow, measurements are simple, and the result is always a success!!  So, hunker down, stay warm and have a great meal, too!!

Super Side Dishes...Mmmmmm, Good!!

So, if you find yourself dreading mealtime because you are cooking the same things over and over again...here are some great side dishes to liven up your grilled chicken or fish!

Mashed Cauliflower...totally never eating Mashed Potatoes again!!
1 head Cauliflower
2 pats of butter
2-3 Tbs. Half and Half or Heavy Cream (such a little amount that it's almost negligible in the overall nutrition count)
Salt and Pepper to taste (We always use Sea Salt and fresh ground Pepper)

Trim cauliflower and cut or break into large chunks.
Add to pot of lightly salted, boiling water.
Boil until tender and drain immediately.
Put into large bowl, add butter and cream.

Using potato masher, mash away!!  Mash until it becomes the consistency you prefer.  We leave it a bit "piecey" because we like the texture.
Hardly any fat calories and tons of fiber....and more yummy than you can imagine!!


Brussel Sprouts...YEP, that's what I said...Brussel Sprouts!!!!
1 pkg fresh Brussel Sprouts
2 toes fresh garlic OR Garlic Salt...we prefer fresh...
Olive Oil

Pull all "soft" outer leaves off of the sprouts and trim off the woody stem.  Cut each sprout in half, lengthwise (with the stem at the bottom, so that you cut through the stem)

In a large skillet, give about 2 full turns of Olive Oil, and heat through.  Add all sprouts, and if you're picky, turn them all flat side down so they get nice and browned.  Saute for about 8-12 minutes; less if you like 'em crunchy, adding fresh garlic about halfway through the cooking time.  If you use the Garlic Salt, wait until they are nearly done cooking (last 30 seconds...)
Toss with just a drizzle more Olive Oil and serve.  We eat these 1-2 times a week.  Tons of fiber, very few calories and hardly any fat, which comes from the Olive Oil...so it's the "better fat"!!

**For a different twist on this dish, you can also slice up mushrooms and saute them with the sprouts.


Squash-ta Aioli....Gotta love that pasta replacement!!
(And thanks to Jessica; Mastering the Art of Paleo Cooking; for the name given to the squash)
1 Spaghetti Squash
2 toes fresh garlic (more if you're a big garlic lover). Minced or shaved works well.
Red Pepper flakes
2-3 Tbs.Olive Oil

Cut squash in half, lengthwise and remove seeds.  Bake with cut sides down, at 350 degrees for 45 minutes.
Remove squash from its skin using to forks to shred into "spaghetti".

In large saute pan, heat Olive Oil, add Garlic and Red Pepper flakes.  Saute for 1-2 minutes, watching garlic so it doesn't overcook.  Add "sqaush-ta" and toss to coat with mixture.  Serve with your favorite grilled fish or chicken.  Such a great pasta alternative!!!

Hopefully, these will inspire you to give up some unhealthy side dish choices; all the while, enjoying your meal so much more!!!

Egg Cups (Mini Quiches...Kinda)

Having never been a big breakfast eater...unless someone else was cooking it for me; I quickly realized that I needed to feed my body the right way when I started this "P90X'ing" stuff!  Without breakfast, by the time the afternoon rolled around and the workout time drew near; I was hungry and out of energy.  Sure, I had eaten lunch, but that didn't seem to matter.  Everything I read about healthy living and taking care of the body said that I needed to eat breakfast.  And a healthy one at that.

But, there is this little hurdle in my way called work.  Which I leave at 5:30 am to get to....So, of course, that has always been the biggest reason for not eating breakfast.

Well, thanks to Jessica (Mastering the Art of Paleo Cooking), I found a honkin' little breakfast treat that is SOOO easy to make and so yummy to eat.

Here's what's cookin:

Egg Cups

First, preheat your oven to 350 degrees.

Using olive oil, coat the wells of a 12 muffin tin.  I use the square muffin/brownie tin :~)

Recipe:

9 eggs plus 1/4th cup water blended.  I use my hand mixer for fluffier eggs.

4 slices Turkey Bacon, browned and diced

4 large or 8 smaller mushrooms, coarsely chopped

3 green onions...whites and greens chopped (original recipe calls for 1 tomato, but we preferred the onion)

Salt and Pepper to taste...try it without...these are yummy!

Brown bacon, dice small and distribute into bottom of oiled wells.

Evenly distribute chopped mushrooms and onions into bottom of oiled wells.

Divide egg mixture among all 12 wells (we found that our 1/4 cup measure was about right).

Stir gently to mix ingredients.

Bake at 350 degrees about 20 - 25 minutes, until puffy and sides are pulling away from pan.  Sides and bottoms will be lightly browned.

Transfer to cooling rack until cool to the touch.  Store in ziplocs or tupperware in the fridge til you're ready for them.

We eat these every morning for our "on the go" breakfast, and they are just the right amount of flavor and the right size to start the day off right.  You can make them on a Sunday afternoon and be ready for the week!!

Enjoy!!