Recipe: You won't believe how easy (and delicious!) this spaghetti squash is

It's no secret I love spaghetti squash. In a previous blog post, I wrote about the health benefits and basically why it rocks, so check it out if you haven't already. This recipe is my latest take on the versatile vegetable, and it's easily now one of my favorites. With the perfect amount of flavor, it's a staple side or base to a main dish.

Ingredients:

  • 1 large spaghetti squash

  • 2 tablespoons olive oil

  • Salt

  • Black pepper

  • 2 medium garlic cloves, finely chopped

  • 2 tablespoons finely chopped shallots

  • 1/3 cup finely grated Parmigiano-Reggiano cheese

Directions:

  1. Preheat oven to 400 degrees

  2. Cut spaghetti squash length-wise and scrape the seeds out with a spoon

  3. Brush the inside of the squash halves with 1 tbsp oil (1/2 tbsp each) and season generously with salt and pepper

  4. Place the halves face up on a baking sheet for about 30 minutes, or until tender when poked with a fork. Then, remove from the oven and let sit until cool enough to touch.

  5. Use a fork to scrape the inside of the squash, creating spaghetti-like strands. Set aside.

  6. Heat the remaining oil in a large saucepan over medium heat for 2-3 minutes. Add garlic and shallots, season with salt and pepper, and cook until lightly brown (about 3 minutes).

  7. Turn off heat, add cheese and reserved spaghetti squash to the pan. Use tongs to evenly coat.

  8. Enjoy!

Note: If you want to use this as a main course instead of a side dish, just add protein! Ground turkey, lean ground beef, chicken sausage, shrimp, salmon or chicken (grilled, baked, rotisserie) are all great options.

To have extras for later and/or use as the base of a meal, consider cooking 2 spaghetti squashes at the same time.

Nutrition: Per serving (about 1/4 of recipe): 3g carb, 3g protein, 8g fat - 96 calories

Recipe: Turkey Stuffed Peppers

I tend to keep my cooking pretty easy by focusing on rotating between a few staple items and mixing things up with spice and flavorful, nutrient-dense complimentary ingredients. For more on my simplistic approach, check out my meal prep strategy here. But in this case, it was a chilly evening and I was feeling creative, so I decided to try something new in the kitchen and it did not disappoint. These turkey stuffed peppers are full of flavor, perfectly satisfying and packed with wholesome goodness. Give them a try, and let me know what you think!

Ingredients:

  • 1 lb 99% lean ground turkey
  • 1 clove garlic, minced
  • 1/4 cup onion, minced
  • 1 tbsp fresh cilantro, chopped 
  • 1 tsp garlic powder
  • 1 tsp cumin powder
  • 1 tsp salt
  • 3 large red bell peppers
  • 1 cup chicken broth
  • 1/4 cup tomato sauce
  • 1 1/2 cups cooked brown rice
  • Nonstick spray
  • 6 tbsp shredded cheddar cheese

Directions:

  1. Heat oven to 400°F.
  2. Lightly coat medium skillet with nonstick spray and turn to medium heat.
  3. Add onion, garlic and cilantro to pan and sauté about 2 minutes
  4. Add ground turkey, salt, garlic powder and cumin to pan. Cook for about 5 minutes, or until meat is cooked through.
  5. Add 1/4 cup of tomato sauce and 1/2 cup of chicken broth to pan, mix well and simmer on low for about 5 minutes.
  6. Combine cooked rice and meat together.
  7. Cut the bell peppers in half lengthwise, and remove all seeds. Spoon 2/3 cup meat mixture into each pepper half and place in a 9 x 13-inch baking dish. Top each with 1 tbsp cheese.
  8. Pour the remainder of the chicken broth on the bottom of the pan. Cover tightly with aluminum foil and bake for about 45 minutes.
  9. Be careful when removing the foil. Let cool for a few minutes before eating, and enjoy! 

Nutrition:

1 serving = half a pepper, makes 6 servings. Per serving: 30.4g carb, 24.2g protein, 4.5g fat | 259 calories

final 8.JPG
 

Healthy Hot Chocolate Recipe

Hot chocolate is a crowd favorite this time of year, and whether you’re bundled up at home or out looking at Christmas lights, the smooth, sweet flavor quickly warms your heart and hands.

A tall hot chocolate from Starbucks traditionally made (with 2% milk) packs 320 calories (39g carb/13g fat/11g protein), and made with almond milk it has 250 calories (33g carb/12g fat/4g protein). And both have about 30 grams of sugar - yikes!

Don’t miss out on this seasonal staple, make it at home to save calories and money. This recipe requires only four main ingredients and takes less than five minutes to prepare. Nutrition before topping options: 64 calories per serving (5g carb/3.5g fat/7.5g protein).

Ingredients:

1 cup unsweetened almond milk

1 tbsp unsweetened cocoa powder

1 tbsp collagen protein*

8 drops vanilla creme stevia or 2 regular stevia packets

Directions:

Add all ingredients to a small saucepan and whisk together until cocoa powder is mixed well. Cook over medium heat, whisking frequently for a few minutes until hot. Pour into your favorite mug and enjoy!

Topping ideas:

  • Ground cinnamon is a great option -- 1 tbsp has only 3 calories (1g carb/0g fat/0g protein) and adds just a hint of Christmas spirit.

  • Top with 2 tbsp whipped cream for only 15 cals (1g carb/1g fat/0g protein).

  • To make peppermint hot cocoa, add 3 drops pure peppermint extract and break half a candy cane into pieces and sprinkle on top of finished drink, adds 25 cals (6.5g carb/0g fat/0g protein).

  • Chocolate lovers rejoice! Cocoa nibs have delicious flavor and great texture, and 1 tbsp is only 60 cals (3g carb/5g fat/1g protein) -- sprinkle on top or mix and melt in.

  • A classic: mini marshmallows, just 15 grams gets the job done for 45 cals (11.5g carb/0g fat/0g protein).

Notes:

You can also use cashew milk (a little creamier than almond) or coconut milk based on preference.

*Collagen protein is beef based (non-dairy). It is flavorless and dissolves in water, so be cautious if substituting for a different protein powder.

Sources:

Various nutrition facts may vary based on brand. Starbucks information from their website

Five things to keep in mind this Thanksgiving

I know what it's like to want to indulge in the annual holiday and all the associated calories, but not throw away all the progress you've worked for; which can feel like a pull in different directions. I've had several clients tell me they're worried about Thanksgiving, or don't want to do weigh-ins or pictures this week because they're nervous about all the damage they will have done on Thursday. 

I wanted to share some guidance and suggestions so that you hopefully feel a little more comfortable, calm and confident going into this week. 

Tip 1: Thanksgiving is one meal

I usually get annoyed when people say "Christmas is just one day!" because really, it's four weeks of parties, social events and work potlucks with temptations on every end cap at Target that you have to endure (click here for Christmas advice). However, Thanksgiving really is just one meal on one day, so unless you're planning on having pumpkin pie for breakfast too (in which case, we probably should talk privately, haha), then you really can't do that much damage with that one dinner. This week should be exactly the same as last week, with the exception of Thursday afternoon/evening.

Tip 2: Enjoying yourself every once in a while is why we work so hard in the first place

You don't need me to tell you that the time you take each day to measure and track your food, and the healthy choices you make when sometimes it would be way easier to just give in, is intentional effort by you to get closer to your goals (you rock!). Because you do that so well most of the time, it's important to indulge in a little life balance so you don't get burnt out, you don't feel left out or resent what you're doing, and to reduce the chance of binging later. What fun would it be to eat perfect 100% of the time and never enjoy yourself and a less-than-macro-friendly meal? Which leads me to my next point...

Tip 3: Don't make your Thanksgiving dinner fit your macros

In fact, I suggest just not tracking that meal at all. Everyone views tracking a little differently, so if you prefer to guess the quantities and put something similar into My Fitness Pal, I won't stop you. But please don't starve yourself all day to try and make it fit, or get your food scale and measuring cups out on the table. PS: Do track your meal prior to Thanksgiving, per usual. :) PPS: If you have no idea what I'm talking about with macros, click here to learn about them.

Tip 4: You should eat well (normal) earlier in the day, especially protein

Your breakfast, lunch and/or snacks should resemble the normal quality of your food (which is awesome, clean, nutrient-dense food...right?), and maybe slightly smaller portions. You don't want to go into your Thanksgiving meal starving, because you'll be more likely to overeat. There's not usually many vegetables present on the table (that aren't in a casserole - doesn't count folks), so get your fiber in early in the day. Generally, while turkey has protein, you're going to get more full off the higher-carb options at your feast, so getting some extra protein in earlier in the day as well will help make sure you're not shorting yourself too much and keep you feeling a little more satisfied throughout the day. When you feel more satisfied, not only do you make smarter food choices but you have less cravings and/or crashes as well. Some good quick options: hard boiled eggs, sliced turkey or ham, chicken breast, mini bell peppers, non-fat Greek yogurt or a protein shake.

Tip 5: Everything goes back to normal on Friday

Wake up and enjoy your typical breakfast and get back on track to hitting your goals. Recall the 80/20 principle we've talked about before: if you're tracking and crushing your goals at least 80% of the time, you're still going to see positive results with that 20% margin of error, better known as life happens, "I forgot my lunch at home" or in this case, holiday celebrations. I'll give you an example: if you eat 4 times per day, that's 28 eating opportunities during the week. If you count Thanksgiving dinner as an off-plan meal and crush the other meals during the week, that still puts you at 96% adherent for the week. Boom! However, if you let Friday slip, and roll into the weekend eating untracked leftovers for snacks, your adherence rate will drop quickly. ;)

Bonus Reminders

Drink lots of water. Before you eat, during and after. Don't make bad food decisions out of dehydration. Chew slowly, and take breaks (setting your silverware down) frequently to chat with loved ones so you're able to identify when you're full. Wait at least 15 minutes before deciding to go back for a second helping. Lastly, if you can, catch a workout Thanksgiving morning. Whether it's a jog or bike ride around the neighborhood, a quick gym session, or some air squats in the backyard; getting your heart rate up early is always an awesome way to start the day.

Enjoy your Thanksgiving and don't stress about your food too much. Focus on the intent to spend time with your friends and family, rather than overthinking the food. If you found this advice helpful, please share with a friend. :) Cheers!

How to Track a Recipe in My Fitness Pal

Creating a recipe in My Fitness Pal (MFP) makes tracking your food so much easier if you’re someone that likes to get creative in the kitchen, cooks in bulk for the week or makes large portions, such as for a family. It also improves the accuracy of your tracking and makes it quicker to log next time you eat the dish and/or make the recipe. Follow the steps below to learn how, and reference the set of pictures at the end of the instructions if needed. Happy cooking! 

Step 1. Open the MFP app on your phone and select More on the bottom right of the screen

Step 2. Select Meals, Recipes and Foods

Step 3. Select Create a Recipe at the bottom of the screen

Step 4. Select Enter Ingredients Manually

Step 5. Under Recipe Information, give your recipe a title. Then change the Serving Size to 1, and press the arrow in the top right corner to move on to the next step.

Step 6. Select Add Ingredient. This will enable you to search the MFP database for millions of foods so you can add ingredients individually. Try to check your ingredients for accuracy because there can be some incorrect listings in the database -- the more specific you can be with your search (brand name, store you purchased it at, etc.), the better. You can also scan the barcode of items you have on hand by pressing scan on the bottom right. Begin adding ingredients, adjusting their quantities to reflect how much you’re using for the total recipe.

Step 7. Once you’ve added all your ingredients, make sure the serving size is set to 1 before completing -- you’ll see it next to the Calories Per Serving at the bottom of the page. Click the arrow in the top right of the screen, and you will be taken to the Save Recipe page. Note that the nutrition facts shown are for the entire recipe, because your serving size is currently set to 1.

Step 8. You need to weigh the finished product in grams, which may have to be done in several bowls if the quantity is too large (then just add the measurements together). When you set an empty container on the food scale, press “tear” or “zero” to zero out the scale, then start adding food to get the weight -- otherwise it will include the weight of the bowl/container in your measurement.

Step 9. Once you have the total grams of the recipe, you’ll return to the Save Recipe page you left on and update the servings from 1 to the grams total you just measured. Then press Save Recipe. You’ll notice that the nutrition facts updated (and are much lower) because they now reflect a single gram of the recipe.

Step 10. Now you’re ready to enjoy and log your recipe! When you go to track the food, you’ll see Recipes on the food diary page. Recall that 1 serving = 1 gram, so when you weigh the portion you’d like to eat, just change the amount to the grams you weighed for that meal. As you can see in the example, the tracker is eating 100g of the recipe.