Wednesday, January 30, 2013

A New Twist On Mac And Cheese


Definitely Not Powered Out Of The Box Mac N Cheese

This is a recipe straight off the Forks Over Knives website and I have to say it was DELICIOUS.  It makes enough to feed an army and the flavors were incredible.  
Southwestern Mac and “Cheese”From Forks Over Knives – The Cookbook

Serves 4
Ingredients: 
• 1 medium yellow onion, peeled and diced
• 1 medium red bell pepper, seeded and diced
• 2 cups corn kernels (from about 3 ears)
• 1 jalapeño pepper, seeded and minced
• 2 teaspoons ground cumin
• 2 teaspoons ancho chile powder
• Salt to taste
• 1 batch No-Cheese Sauce (recipe follows)
• 2 cups cooked black beans or one 15 ounce can, drained and rinsed
• ½ pound whole-grain elbow macaroni, cooked according to package directions, drained, and kept warm
Instructions:
Preheat the oven to 350°F.
Place the onion and red pepper in a large saucepan and sauté over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the corn, jalapeño pepper, cumin, and chile powder and cook for 30 seconds. Remove from the heat and season with salt. Stir in the No-Cheese Sauce, beans, and cooked macaroni.
Spoon the mixture into a 9 × 13-inch baking dish and bake for 30 minutes, or until bubbly.
No-Cheese Sauce
Makes about 2½ cups 
Ingredients:
• 1 large yellow onion, peeled and coarsely chopped
• 1 large red bell pepper, seeded and coarsely chopped
• 3 tablespoons cashews, toasted, optional
• 1 tablespoon tahini (optional)
• 1 cup nutritional yeast
• Salt to taste
Instructions:
Combine all ingredients in a blender in the order given and puree until smooth and creamy, adding up to ½ cup of water if necessary to achieve a smooth consistency.
Variations:
Use an equal amount of roasted red bell peppers in place of the raw pepper.
Combine the prepared sauce with a jar of store-bought salsa or a recipe of Fresh Tomato Salsa, and use as a dip for vegetables.
Add ½ teaspoon of nutmeg with the salt

Tuesday, January 29, 2013

Add A Little Color To Your Winter Morning - And A Little Spice To Your Winter Nights

How About Starting Your Chilly Winter Day With A Lot Of Spring Coloring?



6 carrots
6 stalks of celery
1 beet
1/2 cup of butternut squash
3 leaves of chard and 3 leaves of kale
2 Pink Lady Apples
1.3" piece of ginger root
1 cucumber
and a Little bit of parsley

Makes approximately 20-24 ounces of juice.  Drink immediately.  

So why the ingredients that we used.  

Let's start with Parsley - Parsley is used for urinary tract infections (UTIs), kidney stones, gastrointestinal (GI) disorders, constipation, jaundice, gas (you know the farting type), indigestion, colic, diabetes, cough, asthma, fluid retention, osteoarthritis, anemia, high blood pressure, prostate conditions, and spleen conditions. More Importantly it works well as an aphrodisiac and as a breath freshener. 

A few things to be cautious with.  Parsley is known to sometimes retain sodium which is bad if you have fluid retention problems, high blood pressure, or kidney disease.  Also, pregnant mothers may want to be careful,  a few studies I read indicate it may also increase menstrual flow and cause spontaneous abortion (but it seems like the quantities had to be high)

Carrots - Carrots are loaded with beta-carotine and are one of those wonder foods that have a lot of benefits that probably exceed the extra carbs and sugar some fear. As this little article puts it, carrots will help keep you younger, healthier, and more beautiful than ever - plus you will be able to see yourself in the mirror for many more years. 

The only negative side to carrots is if you eat too much you may literally turn into one.  Carotoderma is known to turn your skin a yellowish-orange - you know, like a carrot. Although, you truly need to eat a ton of them regularly.  Enjoy some carrots on a regular basis and at your next physical remember to drop a "What's Up Doc" when they tell you that they can't believe how healthy you are. 

Celery - Now here is a vegetable that I really don't like the flavor of but I still make sure to consume.  Celery is known for reducing blood pressure, improving weight loss, and is a great source of source of flavonoid antioxidants zeaxanthin, lutein, and beta-carotene, which together help prevent cancer and boost your immune system.  Plus it's considered a zero net calorie food because it actually takes more energy to burn the calories you consume than you take in.  But most importantly for us men, Celery drives women crazy (in a good way of course).  It's loaded with androstenone and androstenol that when you eat, makes you emit an odor (pheromone) that even Sex Panther by Odeon can't compete with.  In fact 65% of the time, it works every time.  No wonder my wife can't keep her hands off me. 

Beets - Did you know the Ancient Romans used beets to help a man, well you know.... do I have to say it?  Okay fine, it helps a man come to attention.  Why? Because beets are filled with a bunch of boron, which is known to act as a great sex hormone.  They are also great at purifying your liver and they are packed with sugar.  Wait, isn't sugar bad for you?  If you ask all of those online nutritionists out there if diabetics should eat beets, many will say no. They want you to avoid them at all costs like most fruits and carbohydrate filled foods.  Of course, these are the same nutritionists who have been formulating diets for their patients for years.  The same patients who continue to show high blood sugar readings for years after starting "their" diets and taking pill after pill to treat their type 2 diabetes.  Now being a person who took my blood sugar from an average of 270 down to under 110 in 12 weeks (and kept it that low) with a change in diet, I tell them to blow it out their.. well you know.  I think Julie Paff, a Seton Clinical Dietician agrees with me here.

Butternut Squash - Now I really hate to blend or juice Butternut Squash because they are so damn good to eat; but, when in a hurry throw a few in.  It has one of the highest concentrations of Vitamin A out there (nearly 400% of the RDA).  Plus it has some great minerals in it like iron, zinc, copper, calcium, potassium, and phosphorus.  They are low calorie, high in fiber, and known to help reduce your waistline and your cholesterol.  

Swiss Chard - Chard is Vitamin K's main man (or woman).  You can get almost 7 times the RDA for Vitamin K out of just one serving and Vitamin K is great for your bones.  Plus it is a rich source of omega-3 fatty acids as well as packed with minerals including iron which is good for preventing anemia and osteoporosis.

Kale - Kale, like many of dark green leafy vegetables, is another one of those superfoods.  Low in calories, high in fiber, and packed with iron, as well as vitamins A, C, K, and other antioxidants such as carotenoids and flavonoids.  Plus, calorie for calorie it has more calcium than any milk out there.  So add some Kale to your diet to help you live longer and look better. 

Apples - Remember the old "an apple a day, keeps the doctor away" saying?  Well it's true, plus it will keep the dentist away as well.  According to this article in Best Health "biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria." Granted, this post is about juicing; but you can always chew on a few slices while you create your amazing juice.  It also is known to protect you against horrible diseases like Alzheimer's, Parkinsons, Diabetes, Cancer, and heart disease.  It can help you improve on reading as well.  "How's that?" you ask.  Well, if you are like many Americans (I guess the other countries may do it too), you probably take something to read with you when you use the restroom.  The high fiber content of apples is known to help make you regular.  As a result, more visits to the "office" and more articles or books read.  Who would have thought that apples could help solve the illiteracy problem?  Unless you are one of those Angry Birds on the throne types.... um... let's just leave it at that. 

IMPORTANT - Make sure to core the apple and remove the seeds before juicing.  Apple (and other seeds or pits) seeds have small amounts of cyanide compounds in them.  While eating 1-2 isn't going to kill you; when you juice them you are releasing more of it into your blood stream and if you consume enough of them it might do you some significant damage.  

Ginger Root - Herbwisdom.com said it best "Ginger root is well known as a remedy for travel sickness, nausea, and indigestion and is used for wind, colic, irritable bowel, loss of appetite, chills, cold, flu, poor circulation, menstrual cramps, dyspepsia (bloating, heartburn, flatulence), indigestion, and gastrointestinal problems such as gas and stomach cramps. Ginger is a powerful anti-inflammatory herb and there has been much recent interest in its use for joint problems. It has also been indicated for arthritis, fevers, headaches, toothaches, coughs, bronchitis, osteoarthritis, rheumatoid arthritis, to ease tendonitis, lower cholesterol and blood-pressure, and aid in preventing internal blood clots."  Now the flavor by itself isn't the best; but it's a great additive to food or juicing.  

Cucumber - Now I honestly HATE, HATE, HATE the taste of cucumbers so I can only handle them in juicing; but they really are great for you and easy to get year round.  It also treats or helps prevent many of the things that ail us like hypertension, diabetes, high cholesterol, obesity, and certain types of cancer.  What you may not know is that it is good for treating joint ailments like gout and arthritis and can even fend off tapeworms.  Plus, it will make you damn sexy.  Cucumbers have a high silica content so they help your nails and hair grow (hmmmm.. maybe I should start liking them).  

The best way to consume all of this is through blending; but I really struggle to drink something with such a thick consistency.  So the next best thing (unless of course you can eat it all) is to juice it.  We use our Breville Juice Pro plus (although, there are better ones out there that leave more of the fibrous content).  An earlier post talked about how to pick your vegetables and how to clean them.  Then it takes about 10 minutes (or less if you have an actual dishwasher) to make the juice and clean the juicer.  Its a tasty, healthy, and FAST start to your day and based on what you just learned it will enhance your nights as well.  

We also always include spinach in our juice; but believe it or not the store was actually out of fresh spinach. 

- Angel  

Wednesday, January 16, 2013

Chest & Triceps Workout

I burned over 300 Calories with my circuit this morning. It is one of my regular routines and I mainly focus on lifting heavier weight while maintaing good form. Do you have any ideas for building nice arms? I would love to hear what you do! Trying new exercises keeps me from getting bored and will trick my muscles. I have finally seen improvement in my triceps so I wanted to share with you. Please keep in mind that everyone should lift weight to their own "comfort" level. That is, stepping out of your comfort zone to make progress. Be sure to maintain proper form. 
Chest & Triceps
Benchpress 85 lbs 12x3
Tricep Kickbacks 12 lb dumbbell 12x3
Incline Benchpress 20 lb dumbbell 12x3
Dips 12x3
Butterfly Press 60 lbs 12x3
Skull Crushers 25 lb bar 12x3
Cable One Arm Tricep Extension 12x3
Push-ups to my LIMIT
* I did abdominal exercises in between these sets. One of my favorite ones lately is on the Bosu Ball. Hands on each side of the flat side, Chest over the Bosu and do Mountain Climbers. Each knee to the Chest, then each knee to opposite Elbow is one set. 

Tuesday, January 15, 2013

Banana Protein Pancakes
Hi everyone. Hope your holidays were as amazing as mine. Although the time seemed to fly by, because we moved, we are settling in and ready for new goals! I recently made these pancakes for my boys and we really enjoyed them!

Banana Protein Pancakes
1 Cup of Oat Flour
1/4 of Almond Milk (or more)
2 Scoops of Vanilla Whey Protein
2 Large Ripe Bananas
3 Egg Whites
1 Whole Egg
2 Tblspns of PB2
1 Tspn of Baking Powder
1/2 Tspn of Baking Soda
2 Tblspns of Cinnamon
Mix well & cook over med/ low heat. I topped mine with Sugar Free Syrup, Justin's Almond Butter & Fresh Strawberries! This meal gave me so much energy to lift.. ENJOY!




Sunday, November 18, 2012

Vegetarian Burrito

Black Bean and Rice burrito




Who needs Chipotle when you can make a better tasting burrito (or bowl) in now time in the comfort of your own home?  Plus it has less sodium, calories, fat and no genetically modified contents (if you pick up the right items at the store).

1 can of black beans (drained and rinsed)
1 cup of brown rice (Quinoa may be used as well)
Shredded lettuce
Diced tomotoes
Homemade guacamole (or dairy free store bought)
Shredded carrots
Homemade salsa (or low sodium store bought)
Sprinkle of black pepper

You can also add

Black olives
Fresh corn kernels
Red or green peppers (fajita style)
Jalepenos
or any other plant based food you love in your burritos 

Place it all in a whole grain or whole wheat wrap.

Tuesday, October 23, 2012

Rupright Chili

Ok, so here is another favorite! Friends have been asking for the recipe and I'm only posting it on Angel's Cocina!!

Rupright Chili

2 lbs of Lean Ground Turkey or Ground Beef or you can leave out
2 Tbsp of EVOO (Extra Virgin Olive Oil)
1/2 cup of Sweet Mini Peppers
1/2 cup of Carrots
1/2 of a big White Onion (cut the whole thing to dress the chili when served)
3 Celery Stalks
3-5 Cloves of Garlic or 1 tbspn Garlic Powder
3 Tbsp of Mustard
2 Cups of Chicken Broth or Vegetable Broth (or more)
1 Cup of Chile Sauce (this is on the spicy side so you can substitute for extra broth)
2 sm cans of Green Chiles or grill your own & peel the skin like I do
1/2 cup of Mushrooms
1 Tbsp of Chili Powder
1 Tbsp of Cayenne Pepper
1 Tbsp of Dried Oregano
1 Tbsp of Cumin
1 Tsp of Salt
1 Tbsp of Crushed Red Pepper 
1 Tsp of Black Pepper
1 can of Organic Pinto Beans (drained & rinsed)
1 can of Organic Kidney beans (drained & rinsed)
1 can of Organic Northern Beans (drained & rinsed)
1 can of Organic Black Beans (drained & rinsed)
1 can of Organic Kernal Corns (drained & rinsed)
2 cans of Organic Ready Cut Diced Tomatoes
Juice of one Lime or Lemon to top after Serving
Also serve with fresh cut onion & cilantro
*You can add any of your favorite veggies, I like more onion & mushrooms in mine!
The more veggies you use, you may need to adjust your broth & chile sauce (I like it equal parts because I like it spicy)
I also make a large pot so I have leftovers for the week!

1) In a pan cook your meat as usual adding salt & pepper or Montreal Steak Seasoning

2) In a separate deep saucepan, heat some EVOO and add onions, celery, garlic, carrots, peppers, then after a few minutes add the mushrooms & green chiles. 

3)Add remaining ingredients & blend well. Cover & let simmer for 20 minutes. Remove from heat and serve with fresh cilantro, onions & a squirt of lemon.
*Tonight I added fresh avocado on top & it was amazing!!

Black Bean & Corn Salad

Hi sorry its been awhile since I have posted. My family has been passing around a cold so it has taken the life out of me.. But I wanted to share one of my favorite salads that everyone enjoys. I am always asked to bring this recipe to a party. Have  fun with the seasonings and know that I always make double for a party (that's how good it is)

Black Bean & Corn Salad
1/3 cup EVOO (olive oil)
3 Limes juiced or more 
2 cloves of garlic, minced
2 small cans of Black Beans
2 small cans of Yellow Corn
1 bunch of Cilantro, chopped
2 bunches of Green Onions, chopped
1 Red Bell Pepper, chopped small
1 Avocado, chopped
1 container of Feta Cheese
Use as much as you want of salt, pepper, cumin & cayenne pepper ( I usually start with about a tablespoon of each)

Dressing:
Mix Lime Juice, olive oil, garlic, salt, pepper, cumin & cayenne pepper in a small bowl to chill

Salad:
Drain black beans & corn.Chop up the rest of the ingredients and mix in a large bowl. Pour the dressing on top & mix. Add Feta Cheese, avocado & toss. Allow to sit in fridge fort a few hours before serving.

Salad will last 2-3 days in the fridge & serves @ 6 people. Can also be served with chips

***Seasonings, Lime juice & EVOO can be adjusted according to your liking***

ENJOY!! Vanessa Rupright