Balance Healthy Food Delivery

As Promised By The Fat To Fit Radio Show...

This week the Fat To Fit Radio Show had Liz Garza, the owner of Balance Food on the air!  Balance Food is  a healthy home meal delivery service locally here in Mobile, AL. If you don't enjoy cooking, are too busy to cook, or have a hard time cooking clean and want to easily eat clean delicious food look no further.

Good nutrition is an important part of leading a healthy lifestyle.  Poor nutrition can cause health problems, overweight, and obesity. Break the cycle of eating fast food & junk food. Fuel your body with good food & feel good too! Food is the best medicine.

Balance makes a delicious fresh healthy juice of the day, you can order by the half quart!

Balance specializes in weekly meals or months of meals you can order directly online. All you have to do is select the plan that works best for you. Balance is a pre-packaged meal service that makes getting delicious, nutrient-rich food simple. Balance never uses anything artificial like hormones, additives, or preservatives in their food. The meals Balance prepares are full of flavor and made from scratch. Keep up with Balance and check them out on Facebook, Instagram, & Twitter. Thanks for coming on the show Liz!

Healthy Holiday Baking Tips

As heard on the Fat To Fit Radio Show...

HEALTHY HOLIDAY BAKING TIPS

         Reduce Sugar Intake

• Reducing the amount of sugar in a baking recipe can be easy. Replace half of the amount of sugar with an artificial sweetener like Splenda, Equal, etc.

          Substitute Ingredients & Cut Fat

• If you are wanting to cut the amount of fat in a recipe first use an egg substitute to replace half of the eggs in the recipe. For one large egg, ¼  cup egg substitute can be used. This egg substitute will cut the amount of calories by 45 and the amount of fat by 5 grams. The amount of butter or margarine that the recipe calls for can also be cut in half by using a moist and healthy ingredient like fat free sour cream, low fat yogurt, orange juice, or apple sauce to substitute for half. Remember to make sure the substitute complements the flavors you are baking with.

         Use Light Products

• Cutting down fat and sugar in a recipe can be done by using light products, like low fat and low sugar items. If a recipe calls for sour cream use light or low fat instead. Other examples include low fat cream cheese, fat free half and half, and light Cool Whip. Reducing the amount of additions a recipe calls for can really help too. For example, if a recipe calls for chocolate chips, half of the amount could be added in. You can also try using only half of the amount of frosting a cake recipe calls for.

         Use Healthy Flavor Alternatives

• To prevent affecting the recipes flavor by reducing the amount of fat and sugar in a recipe use the zest of a citrus fruit, like an orange or a lemon. Using these ingredients is a healthy substitute and can add a lot of flavor to low fat batters and dough. Fruit can be used as an outer layer which can enhance the flavor without adding calories. Cocoa is another good option to add flavor without the calories as a replacement in a recipe that calls for chocolate chips or squares. The replacement formula is to use 6 tablespoons of cocoa with 1 tablespoon of canola oil and 1 tablespoon of fat free sour cream to replace 2 squares of unsweetened baking chocolate. This also cuts your calories by 9 and grams of fat by 14.

          Portion Control & Fiber 

• Portion control is the most definite way to cut calories. Eating smaller servings is key. Adding fiber to a baking recipe is a very good way to be satisfied by a smaller serving. Whole wheat flour in most recipes can be substituted for half of the white flour that the recipe calls for. ¼ cup of whole wheat flour will add 3.5 grams of fiber. 

7 Tips to Avoid Overeating on Thanksgiving

As promised on Fat To Fit Radio last week...

7 Tips to Avoid Overeating on Thanksgiving

1) Take Home Leftovers: Bring your own Tupperware. If you overeat because you enjoy good food there is no shame in coming equipped with your own doggie bag. No need to eat mindlessly if you know that you can savor it again later.

2) Sit Down: Many of us take a plate of food and nibble on it until you've found a seat or are ready to sit down. It’s hard to really enjoy food when you are standing up, balancing a plate. Don’t take a bite unless you are sitting down.

3) Name Three of Your Favorite Thanksgiving Foods: It’s likely that you named foods you only get once a year like cranberry dressing, sweet potato pie, or turkey. Consider what it is about these foods that gives you pleasure.  The texture?  Taste?  Smell?  Focus on the foods you really love. Savor. Consider whether you really enjoy filler foods like rolls, things you can get all year.  Stick to what you know you love.

4) Take a Game or Photos: When food is the only event at Thanksgiving, it makes it too easy to mindlessly over eat. Bring your favorite board game, cards, or even bring along photos from the years to ooh and ahh over.

5) Find Ways to Soothe and Comfort Yourself. Holidays are exciting and stressful at the same time. Find ways to calm and soothe yourself so you don’t turn to calories for comfort. 

6) Rethink Thanksgiving: Perhaps we need to change our perception of the holiday before we can change our behavior. In many ways, Thanksgiving is just like any other meal. Allowing yourself to think Thanksgiving is  "different" or "special" seems to imply that there is a different way we eat. Yes, it is a holiday. However, mindful eating is not a diet. You don’t have to avoid good food. It just means eating it slowly, with full awareness. 

7) Mindless Triggers: It’s likely that you know your most common mindless eating triggers. Do you tend to pick mindlessly at food when it is sitting directly in front of you? Does eating next to an annoying relative lead you to stress eat? Make a list of things that sabotage your mindful eating and strategize around how to address them. For example, pick your favorite person to sit next to and grab the seat. If you tend to pick at food, commit to passing food out of arm’s reach as soon as you sit down.  

Cindy's Version of Grilled Lamb Loin Chop with Roasted Mustard/Sage Sweet Potatoes, Mexican Mint Marigold Pesto and Warm Goat Cheese Sauce

Cindy's Version of Grilled Lamb Loin Chop with Roasted Mustard/Sage Sweet Potatoes, Mexican Mint Marigold Pesto and Warm Goat Cheese Sauce

This recipe was very elegant and not difficult at all to make! Found the recipe on Food Network, then I modified it to make it more healthy and less fattening!

Ingredients
Sweet Potatoes:
1 tablespoon olive oil
3 tablespoons Dijon mustard
2 tablespoons honey (called for maple syrup)
1 tablespoon minced fresh sage leaves
1/4 teaspoon salt
1/8 teaspoon pepper
2 small sweet potatoes, peeled, cut into 1/4-inch thick disks
Cooking spray

Pesto:
1/4 cup Mexican mint marigold (or tarragon), packed
2 cloves minced garlic
1 tablespoon grated Parmesan
2 tablespoons chopped pecans
1/4 cup chicken stock or water ( I used low sodium)
2 tablespoons extra-virgin olive oil
1/2 teaspoon salt
1/4 teaspoon pepper
Goat Cheese Sauce:
6 tablespoons chevre (goat cheese)
4 tablespoons almond milk (called for half & half)
1 tsp of cornstarch

Lamb:
4 (5 to 6-ounce) lamb loin chops
Salt
Pepper

Sweet Potatoes:
Directions
Preheat the oven to 365 degrees F.

Combine the first 6 ingredients. Toss with the sweet potatoes. Place the sweet potatoes in a single layer on a sprayed baking sheet. Roast for 20 to 25 minutes until beginning to brown.

Pesto:
Combine all ingredients in a food processor or blender and puree.

Goat Cheese Sauce:
Combine the goat cheese and almond milk in a small saucepan and heat over low heat until goat cheese is melted and sauce is warm.

Lamb:
Preheat a grill or grill pan over high heat.

Season the lamb with the salt and pepper. Grill to desired doneness, about 3 minutes per side for medium rare.

To serve, divide the sweet potatoes onto 4 plates, loosely stacking them towards the center. Position a lamb chop on each stack. Drizzle pesto around the potatoes. Spoon goat cheese sauce over lamb.

Pan Seared Flounder Fillets

I got some fresh wild caught flounder from Fresh Market on sale Saturday, first time cooking flounder.. these were YUMMY! Along with the sale on flounder, stopped by Jimmy Lowe's fruit stand, and picked up these Amish Made Tomato Basil Noodles :)

Ingredients:

• 4 skinless flounder-fillets
• Sea salt & pepper to taste
• Whole wheat flour for dredging fish
• 2 tablespoons of canola oil
• 4 tablespoons of smart balance butter spread, divided
• 1 lemon, squeezed
• 1 small bottle capers
• 1 cup of almond milk
• 1/2 cup of greek yogurt
• 2 minced cloves of garlic

Directions:

1. Cook pasta as directed, I made a white creme sauce for this pasta
2. In a small sauce pan, on low/simmer heat together almond milk, butter, greek yogurt, garlic, and 1 tablespoon of butter. Add in salt & pepper for taste
3. Wash Fillets in cold water and pat dry, sprinkle with salt & pepper
4. Dredge fillets in flour. Place oil and 2 tablespoons butter in flat skillet on high heat until butter melts.
5. Keeping heat at medium-high, cook fish on 1 side about 3 minutes, until deep brown and crispy. Turn fish and cook on second side, about 3 minutes. Turn fish only once. 
6. Remove fish to serving platter. Turn off heat. Into hot skillet, whisk remaining 1 tablespoon butter. Add lemon juice. Pour in capers , liquid and all. Whisk. Pour thin sauce over fish fillets. Serve with a side of pasta and veggies. Enjoy with a colorful salad!!!!

Ground Turkey & Summer Squash Casserole

This was a very tasty meal, super fast and easy! Right after we had dinner, Jason was asking me to make it again soon! :) This is a great way to get in vegetables without the family complaining too much!

Ingredients:

• 1 pound of ground turkey
• 1 tablespoon of olive oil/ canola oil
• 2 cups of yellow summer squash
• 1 yellow onion chopped
• 2 eggs
• 1 cup of almond milk
• 1 1/2 tablespoon of cornstarch
• 1 cup of shredded mozzarella cheese
• 6 tablespoons of smart balance butter, melted
• 1/2 teaspoon of sea salt
• 1/4 teaspoon pepper
• 1 cup of whole wheat bread crumbs

Directions:

1. In a large skillet, cook turkey in oil over medium heat until no longer pink.Add the squash and onion. cook until vegetables are crispy.
2. In a small bowl, combine eggs, milk, cornstarch, cheese, butter, salt and pepper. Stir into the turkey mixture. Transfer to a greased 8" square baking dish. Sprinkle with bread crumbs.
3. Bake, uncovered, at 375 degrees for 35-40 minutes or until heated through.

Homemade Protein Bars

Homemade Protein Bars

Ingredients:

• 1/2 cup of Natural Jiff Peanut Butter
• 1/3 cup of honey
• 1 tablespoon of Agave Nectar
• 1/4 cup of coconut oil
• 1 1/2 cup of Old fashioned oats
• 1 1/2 tablespoons wheat germ
• 1/2 scoop of chocolate whey protein powder
• 1/2 cup of ground flax seed
• 1/4 cup of dry roasted peanuts
• 1/4 cup of dark chocolate chips

Directions:

1. Melt peanut butter, honey and coconut oil together in a small sauce pan over low/medium heat, stirring constantly. It only takes a minute or two to melt. 
2. In mixing bowl, combine all other ingredients except for chocolate chips, and stir well. 
3. pour liquid mixture over dry mixture and stir until well combined
4. Let cool in bowl for several minutes
5. Place mixture into foil lined 8x8 pan and press down firmly. 
6. Sprinkle chocolate chips over top and press down firmly with hands. 
7. Place in Fridge or Freezer to set
8. Flip the foil out onto cutting board and cut into desired bar sizes. 

ENJOY!

12 grams of protein per bar

4 grams of carbohydrates

2 grams of sugar

Makes 12-14 bars

Cindy's Energy Blasting Juice

Cindy's Energy Blasting Juice

This is what I am Juicing! Carrots, spinach, kale, pineapple, black berries, and raspberries. :) yummy. 

My newest creation.

Stuffed Cream Cheese Chicken with Pecan Crust

Making the filling.....

 Paired with Roasted Brussel Sprouts and Cream of Chicken Rice

Ingredients:

1 teaspoon of smart balance butter spread

8 ounces of fresh mushroom- sliced thin

6 ounces of Fat Free Cream Cheese, softened

6 thin skinless, boneless chicken breast

1 cup of stevia brown sugar blend

1/2 cup of Honey Dijon Mustard

1/2 cup of chopped pecans

Directions:

1. Preheat oven 450 degrees

2.Melt butter in skillet over medium heat. Saute mushrooms until tender. While cooking combine in a small bowl your brown sugar and mustard. Reduce heat to low and stir in cream cheese until melted. Remove from heat. Coat a 9x13 baking dish with spray oil.

3. On wax paper, lay out your chicken breast, spread with mushroom mixture and roll up. Lather mustard mixture over rolled chicken breast. Roll chicken in chopped nuts, place a tooth pick in breast and lay in baking dish. 

4. Bake in preheated oven for 15-20 minutes or until juices run clean and chicken is no longer pink.

Cindy's Wheat Penne Turkey Casserole

Cindy' s Wheat Penne Turkey Casserole- Jason's New Favorite :)

Servings- 6

Protein- 30 grams

Carbs- 24 grams

Fat- 7 grams

Ingredients:

1 lb ground turkey
15 ozs tomato sauce
1 tsp stevia
8 ozs cottage cheese
8 ozs fat free cream cheese
12 ozs wheat penne noodles (uncooked)
2 cups mozzarella cheese
1 tbsp of Italian seasoning
1 tbsp of garlic powder
1 tsp sea salt
1 1/2 teaspoon black pepper
1 tsp of white pepper

Directions:

1.Preheat oven to 350 degrees F (175 degrees C).

2. In a large skillet over medium-high heat, saute the ground turkey combining salt, garlic powder, pepper, white pepper, and Italian seasoning for 5 to 10 minutes, or until browned. Drain the turkey, stir in the tomato sauce and stevia, and set aside. In a medium bowl, combine the cottage cheese, cream cheese, 1 cup of mozzarella cheese . Mix well and set aside.

3. Cook noodles according to package directions. Place them into a 9x13-inch baking dish (coating with spray oil), then layer the turkey mixture over the noodles. Then layer the cream cheese mixture over the turkey, and top with remaining 1 cup of mozzarella cheese.

4. Bake at 350 degrees F (175 degrees C) for 20 to 35 minutes, or until cheese is melted and bubbly.