Friday the 13th

That's right it's Friday the 13th. Thank goodness I'm not superstitious. I have posted a (or I should say my husband helped me post) some of my own personal favorite recipes. I couldn't figure out how to send the whole folder. Anyway, hope you'll enjoy them as much as I do. Lots on the agenda for today. Painting and more painting!!!

Enjoy your weekend. And let me know if you try any of the recipes.

Recipes From My kitchen to yours

Super energizing Kale soup

Ingredients: ·                                 1 medium onion, chopped ·                                 4 cloves garlic, chopped ·                                 5 cups chicken or vegetable broth ·                                 1 medium carrot, diced into 1/4-inch cubes (about 1 cup) ·                                 1 cup diced celery ·                                 2 red potatoes, diced into 1/2-inch cubes ·                                 3 cups kale, rinsed, stems removed and chopped very fine ·                                 2 tsp dried thyme ·                                 2 tsp dried sage ·                                 salt and pepper to taste

Directions:

1. Chop garlic and onions and let sit for 5 minutes to bring out their hidden health benefits.
2. Heat 1 TBS broth in a medium soup pot.
3. Healthy Sauté onion in broth over medium heat for about 5 minutes stirring frequently.
4. Add garlic and continue to sauté for another minute.
5. Add broth, carrots, and celery and bring to a boil on high heat.
6. Once it comes to a boil reduce heat to a simmer and continue to cook for another 5 minutes. Add potatoes and cook until tender, about 15 more minutes.
7. Add kale and rest of ingredients and cook another 5 minutes. If you want to simmer for a longer time for extra flavor and richness, you may need to add a little more broth.

Serves 4

Crock Pot Lentil Soup with Sweet Potatoes

Ingredients:
4 large carrots, chopped
4 stalks celery, chopped
1 onion, diced
2 large sweet potatoes, peeled and cubed
2 cups green lentils
1 tsp minced fresh rosemary
1 bay leaf
1 tsp dried oregano
4 cloves garlic, minced
1 15-oz can diced tomatoes
64 oz vegetable broth
2 tsp salt (or to taste)
1/2 tsp pepper
Directions:
Combine all ingredients in a slow cooker. Turn heat on low and cook for 10 hours, adding a little more broth at the end if soup seems too thick.
Time:
10 hours

Butternut Squash Soup

Ingredients

• 1 (2 to 3 pound) butternut squash, peeled and seeded
• 2 tablespoons unsalted butter
• 1 medium onion, chopped
• 6 cups chicken stock
• Nutmeg
• Salt and freshly ground black pepper

Directions

Cut squash into 1-inch chunks. In large pot melt butter. Add onion and cook until translucent, about 8 minutes. Add squash and stock. Bring to a simmer and cook until squash is tender, about 15 to 20 minutes. Remove squash chunks with slotted spoon and place in a blender and puree. Return blended squash to pot. Stir and season with nutmeg, salt, and pepper. Serve.

Serves 6
Here are a few of my easy, easy ultimate favorites!!!!
I like to take any veggies I have on hand and roast them. Some of my favorite veggies are; Eggplant, onions, red bell peppers, zucchini, cauliflower, and broccoli. Place all veggies in a pan, sprinkle with a little olive oil (enough to coat) sea salt. Place in 400 degree oven for about 25-30 minutes. Maybe longer depending on your liking and your oven.
I usually roast my veggies on Sunday and eat throughout the week. Use veggies on pizza crust, in wraps with hummus, on top of salad or just by them selves.
I also love to roast a whole head of Cauliflower and then eat with your favorite dipping sauce. (I like barbeque sauce, organic/no sugar)
Roasted Cauliflower with oregano is awesome as well.
Quick morning fix:
Cinnamon Flax seed muffin
¼ Cup of Flax seed ground meal
1 Egg
¼ tsp. of Baking Powder
Cinnamon to taste
Your choice of sweetener. (I use stevia)
Place all ingredients in tall coffee mug and stir well to combine. Microwave 30-45 seconds. Then turn over or eat out of mug. Yum!!

FROM MY KITCHEN TO YOURS (ALL INGREDIENTS ARE ORGANIC)

Spelt flour pizza dough

Ingredients
50z. of hot water
1 tsp sugar (I use turbinado sugar)
pinch of sea salt
2 tbsp extra virgin olive oil
2 cups spelt flour
2 tbsp flax seed

Handful of baby spinach(optional)
2 1/4 tsp yeast

Directions: I place water, spinach and olive oil in blender and blend. Then place in bread pan. Add Spelt flour, flax seed, sugar and salt. Add yeast and set to pizza setting. When getting dough out of bread pan, it should be just a little wet. Add some flour on your hands separate the dough in half. Roll dough out into pizza size crust. However you like it; Thin or think, crust or no crust. Place crust into a preheat 500 degree oven until it starts to brown(approx. 5-7min.) take out and cool before adding toppings. I use a olive oil and herb blend on crust, then layer on veggies, add cheese or nutritional yeast. Top with just a little more olive oil and place back into oven to melt cheese. Then Eat andEnjoy!!!

Hummus my way

Ingredients
1 can garbanzo beans (drained and rinsed)

2 or 3 cloves of garlic (2 is plenty but if you like more of a kick use 3)

2 tbls of chicken broth (vegetable broth for vegan)

Optional (roasted red peppers, or spinach or both)

Pinch of sea salt

Directions: Place all ingredients in food processor, as you blend slowly pour olive oil in, just a little at a time as not to make it too runny. For a lower fat version use more chicken broth than oil. I like the rich taste of the EVOO. (Extra Virgin Olive Oil). After you blend I like to add some crumbled feta and kalamata olives then warm for 1 minute. Serve with home made pita chips.

Homemade Pita Chips

Ingredients

1 package of corn tortillas

Sea salt

Any seasonings you like to flavor with

I use some red pepper flakes, or a garlic parmesan blend

Directions: Pre heat oven to 400. Take two tortillas and with a pizza cutter cut into 8ths. This makes 16 pita chips. Lightly spray chip with coconut oil spray or

any spray you have on hand. Then season chips any way you like. Place in oven for about ten minutes. I wait until they start to turn brown.

Page 2 FROM MY KITCHEN TO YOURS (USING ALL ORGANIC)

Black Bean Hummus

Ingredients

1 can black beans (drained and rinsed)

Jalapeno peppers (amount depends on you. I use about 4 and a splash of juice)

Some yellow sweet onion (again depending on your taste) enough to flavor but not over power.

¼ tsp of red pepper flakes or to taste

¼ tsp chili powder

(Optional) cilantro to taste

Directions: Place all ingredients in food processor and blend to your liking. If you like it real smooth blend longer. If not, then don’t blend as long.

Black bean brownies
• Canola oil spray
• 1 can (15-oz.) reduced-sodium black beans, rinsed and drained
• 3 large eggs
• 3 Tbsp. canola oil (or applesauce)
• 1⁄4 cup unsweetened cocoa powder
• Pinch of salt
• 1⁄2 Tbsp. vanilla extract
• 2⁄3 cup light brown sugar, packed ( I do use agave nectar)
• 3 Tbsp. bittersweet or dark chocolate chips ( I omit this)

Optional (cinnamon to taste)

Preheat oven to 350 degrees. Coat 8-inch baking pan with canola oil spray
In food processor, place beans, eggs, canola oil, cocoa powder, salt, vanilla and brown sugar(agave) and blend until smooth. Remove blade and carefully stir in chocolate chips.

Transfer mixture to prepared pan. Bake for 30-35 minutes or until a clean dry knife inserted in center comes out clean.
Cool before cutting into squares.

Wacky Wednesday

Good Morning on this Wacky and Crazy Wednesday. I hope everyones summer has been full of fun. We are busy as usual. This morning I taped a video, blogging, have a client then off to spin class. Oh Yeah, laundry, dishes, painting Madison's room then dinner time. Mmmmm.... no wonder I'm asleep by 8pm.

Today's strength training; Leg/shoulders with some plyometrics.
Cardio; spin class.
Family time...Priceless!!!
enjoy your day everyone!!!

**Look for new recipes to come soon!!! Hopefully on Fridays post.

Phytoestrogens

Good morning!!! It is a beautiful monday. We have been so blessed with such beautifu weather!!! Getting ready for my Pilates class then I have 1 client today.
Goals for today:

Strength training: Hamstrings/back & bi's.
Mindful Pilates class

Dietary needs:
Phytoestrogens....eating a plant based diet supports breast and hormone balance. I feel it's important to know why your food choice is so important. Since being diagnosed in my twenties with PCOS, I have had to learn this on my own. Phytoestrogens help to balance your bodys estrogen levels.

foods high in Phytoestrogens:
Beans(lentils,garbanzo,soybeans,white,black,pinto)
Grains(whole grain bread and cereal,flaxseed meal, oat bran)
vegetables

Enjoy your day everyone and eat at least one Phytoestrogen!!!

Try some outdoors fun!!

Good Saturday morning everyone, It has been a very busy last few days!!! My Thursday nighht Pilates class was a sucess... Yay!!! Then yesterday we spent a good part of the day at the hospital with Luke my 8 year old.  I thought he had a little piece of glass still lodged in his foot. After xrays and a lot of waiting, still not sure....Dr. thinks its a wort??? Time will tell. He is fine. Then, playing taxi for my soon to be teenager!!! I finally got a run in at 3pm and then a nice swim in our pool. Pizza was for dinner. I made a spelt flour dough recipe. YUM!! I look at my pizzas as a blank canvas, I get to decorate it however I like. I choose different veggies each time going with whats in season and buying locally and using lots and lots of fresh herbs from my garden.

Todays focus is on taking advantage of all your local outdoor recreation. If it's biking you like, or hiking, or rock climbing or whatever it is. Take this weekend to enjoy all our natural wonders and get outside to enjoy some fresh air with your family or even by yourself. I like to garden by myself but we all enjoy hiking together as a family. So, I'm off to enjoy the outside with my family. Enjoy your weekend!!

Hiking up these mountains is like doing a millions squats:) Who Knew exercise could be so much fun.

Question of the day?
What's your/family's favorite outside activity?

Happy 4th of July!!!!

Enjoy the Holiday!!! You should never feel quilty about eating!!! My focus today is on all the fresh vegetables!!! Use the fresh vegetables to nourish your body and there will be no quilt. Enjoy your friends and family today. Enjoy! Enjoy!!Enjoy!!!!

Onions   I just read an article called "Peeling back the layers to reveal their benefits" from my Fitness magazine. So, I thought I would do a piece not only on onions but also the many benefits of root vegetables.
Root vegetables Also Chakra 1(if you study the chakras)- These are considered any vegetables that are rooted.
Here are a few...beets,carrots,garlic,ginger root, leek, onion,parsnips,potatoes,radish,shallot,etc...

Onions
Just one onion a week can reduce cancer, high blood pressure and helps to lower blood sugar. The smaller the onion bulb the greater amounts of flavonoids. Flavonoids help reduce heart attacks. Also, onions help to lower blood sugar, improve insulin, and reduce oxidative stress.

Root vegetables Help transfer grounding energy. It represents strength and stability!! Some rooted vegetables are so strong they have been know to crack rocks that stand in their way of growth!!!
mmmm....Why can't I get some of my veggies to grow????
They are great source of Fiber and essential minerals(selenium,iron,magnesium,potassium)
Magnesium, for example is stored mainly in muscle and bones, and is necessary for muscle relaxation and protein synthesis, just to name a few.

Exercises for Chakra 1(grounding)   - Any exercises that your feet are planted firmly on the ground.
Yoga- Any of the warrior poses.
Strength training- Squats are a great grounding exercise.
running, stomping, any plyometrics, and walking

Recipes for the grill

Grilled onions on a skewer: Alternating tomatoes,onion,green bell pepper, pinapple(or even shrimp)
Grilled eggplant, zucchini then a medley of grilled onions with mushrooms
Cold medley of marinated cucumbers, tomatoes, onions (optional, olives of choice, feta cheese) Marinated in olive oil and herbs. Yummmm!!!!
OHHH!!! Can't forget the corn on the cob!

Question of the day?
What's your favorite grilled vegetable recipe? Please share!!

Manic Monday!!!

I titled my post Manic Monday because It's only 8am and I've been up for 3 hours. In these 3 hours I have done my morning run, morning yoga workout(the one I do after my runs to stretch), work on the computer and filmed a video for this blog. In an hour and a half I'm off to teach my Pilates class!!! Anyway, Love it!!!

Our Deck is Done!!!


I also made some bread yesterday using spelt flour in my bread machine. It was so delicious!!! I topped it with veggies from the local market stand down the street (tomatoes, onions, broccoli, asparagus a little cheese/olive oil)Yumm!!! Paired it with a glass of Pinot Grigio to toast our new deck!!! What a great way to end our great weekend!!

Spelt Flour recipe

1-1/4 cups milk of choice

2 Tbsp. sugar of choice (I used agavae)

2 Tbsp. Coconut oil or Canola

1 teaspoon salt

4 cups spelt flour

2-1/2 teaspoons yeast

HAVING A WONDERFUL, WONDERFUL MONDAY!!! :)