From the Heart

I love cooking for my family. It is something that gives me such joy and purpose in life. Watching their eyes light up and their mouths begin to water makes all the work I put into it worth it. This meal did all those things and more. It is so nice to cook for those you love and actually feel appreciated. Such a wonderful feeling. I do not cook every night. Luckily my mom in an excellent cook and she enjoys it just as much as I do! It is a big help because there are days where I am much too exhausted from doing school work, house work and not to mention a mom all day, the last thing I feel like doing is cooking. But alas, some days I look forward to that meal I will be preparing. And I am known to go all out :) These shells are so delicious they would make any pasta-hater change their mind. The filling is cheesy but light and complimented by a wonderful array of italian herbs. The sauce is hearty and meaty and balances out the light shells.

Three Cheese and Spinach Stuffed Shells in a Hearty Meat Sauce
Serves 6-8
- 16 ox box of Jumbo Shells
- 2 24 oz jars of tomato pasta sauce (I use Prego)
- 2 16 ox packages of italian sausage (could use breakfast sausage)
- 30 oz skim ricotta cheese
- 1 cup grated mozzarella
- 1 cup grated parmesan
- 1 egg
- 1 package of frozen spinach, thawed with the excess water squeezed out
- 4 TBSP dried basil, divided
- 3 TBSP dried garlic powder, divided
- 3 TBSP italian seasoning, divided
- 2 TBSP onion powder
- 2 tsp chili flake
- 8-10 slices fresh mozzarella
- salt and pepper

Heat a large pot of water over high heat and season well with salt. This is the only chance you have to season your shells. While that is heating, cook your sausage over medium high heat then drain the excess oil from the pan. Return to pan and add the 2 jars of tomato sauce as well as half the basil, garlic powder and italian seasoning and all of the onion and chili flake. Season well with salt and pepper, give a stir to combine and bring to a simmer. Add the shells to the boiling water and cook only half the time directed on the box. You want these very al dente because they will finish in the oven. Heat your oven to 350 and mix the 3 cheeses (minus the sliced mozzarella), egg, remaining spices and spinach. Once your shells are cooked, drain and rinse with cool water. They will be very hot and may need a minute to cool before filling. Spoon enough sauce in a 13X9 pan to cover the bottom. Spoon a small amount of the filling into the shell and place seam side down in the pan. Try not to over fill your shells. Once your pan is full of stuffed shells, spoon the rest of the sauce on top of the shells and cover with the fresh mozzarella slices. You could use shredded or grated parmesan as well but the fresh mozz is soo good. Bake at 350 for 25-30 minutes until cheese is nice and bubbly!

We enjoyed these amazing shells with a simple spinach salad with craisins, almonds and hardboiled egg.

I adore when food looks pretty!

We finished the evening with dessert and Grease. 

These boston cream pie cupcakes are to die for! They are insanely decadent and incredibly delicious. They are quite time consuming though so I think next time I will try my hand at a whole cake :)

I adore family time <3

Lets get light

Heres a piece of exciting news: Our family will be moving to North Carolina this August! Woohoo! My brother was accepted into a music conservatory and I will be reentering the University world after attending community college for far too long. The choices were between New York, Indiana, Michigan and Detroit. After many prayers and waiting we decided North Carolina would be the best choice over all for everyone in the family. We are so excited to start this new chapter of our lives!

Isn't that gorgeous!! Ah I can hardly wait! 

Anyway back to what we all love: FOOD!

I love making one day out of the week completely meatless. Usually its monday because the weekends are generally splurge city. My step dad was traveling and my brother was housesitting so this meal was perfect for just me and my mom. Especially since they would have hated that I replaced the meat with a mushroom. But take heart you meat eaters! You will NOT miss the meat! The portobello mushroom gives the perfect amount of meatyness (I make up words as I go) without the fat and grease that accompanies a real burger. The pesto and roasted red pepper add perfect touches of smoky and fresh taste. Oh and the side? TO DIE FOR! I have never had savory roasted sweet potatoes but my oh my I may never go back! The sweet potatoes are fresh and slightly sweet that the rosemary and garlic roast together in perfect harmony. I beg you to try this dish! Your taste buds will be dancing a happy dance :)

Portobello Burgers with Pesto and Roasted Red Peppers

Serves 4

- 4 portobello caps with the brown scales inside cleaned out and the caps cleaned with a damp paper towel
- 2 roasted red peppers cut in half (I just use a jar from Trader Joes)
- Jar of premade basil pesto
- 4 whole wheat buns
- sea salt and pepper
- olive oil

Heat a grill pan to high. Give your mushroom caps a nice rub down with olive oil and sea salt. Once your grill is hot add the caps. Then DO NOT TOUCH! They will take about 4 minutes a side depending on the size. Trust me when I say they will let you know when they are ready. They will release when ready to flip so don't try and pull them off. You will be sad. Heat your buns anyway you like. I put them in the oven at 400 for a few minutes to get them lightly toasted. Now assemble! Bun, mushroom, red pepper, basil pesto on top bun. THATS ALL! Healthy can be fast I promise :)

Savory Roasted Sweet Potatoes with Rosemary, Garlic and Parmesan Cheese

Serves 4
- 3 Large sweet potatoes peeled and diced about an inch thick
- 2 TBSP dried rosemary
- 2 TBSP dried garlic powder
- sprinkle of grated parmesan cheese
- 1/4 cup olive oil
- Salt and pepper

Preheat your oven to 400. Prep your potatoes and throw in a gallon freezer bag. This will make sure all the spices and oil are evenly distributed. Easiest way I swear! Add oil and spices and give a good shake. Spread evenly on a baking sheet. Now this is when I go in and add a little more of all the spices just to make sure all the potatoes are seasoned. Bake for 30-40 min. I like mine a bit crunchy so I leave them in for a little longer. You just want them to be fork tender. About the last 5 minutes or so give them a nice sprinkle of parmesan cheese. Scrumptious!

Making Your Own Baby Food

I am very blessed to be able to stay home with Lindsey. It is something I never take for granted. Since I am home, I try and use my time wisely and really enjoy making her baby food. I take comfort in knowing exactly what she is eating. Now that she is eating more "adult" food, I would rather make it than buy it. Not to say the jars aren't healthy! They are and I still use them for travel and going out but when we are home she normally eats what I make. I also make her food just about as flavorful as ours is. I do watch the amount of heat but I know I don't like bland food so why would she? :)

Pumpkin & Carrot 
1 15 oz can of pumpkin puree
1/2 cup carrot puree (2 jars of baby food carrot)
1 tsp cinnamon
2 Tbls vanilla yogurt

Mix it all together. When I serve it to Lindsey, I find I need to add a little water to thin it out. I keep half in the fridge and freeze the other half.

Butternut Squash Applesauce

Recipe adapted from here

3lbs gala apples, peeled, cored and diced

2 lbs butternut squash peeled, seeded and diced

1/4 cup water

1 tsp cinnamon

Throw all ingredients in your slow cooker on high for 4-5 hours and low for 8. Once the ingredients are nice and soft, I used my hand mixer to puree. This also makes a large amount and I froze a good portion. 

When making veggies or fruit I just throw the amount desired in a pot of boiling water until tender and soft. Then I puree it in my baby bullet. A food processor or blender would work just as well. Add as much water that you boiled the veg/fruit in to the consistency your little one prefers. There are so many benefits to making your won baby food. It is money conscious, health conscious and you can control how much you make. I always make a large amount to cook all in one day and store in the freezer. That way I have enough to last me until the next big cooking day.

Twist on a Classic

Ever get tired of the same ol white or wheat bread? Have I got a change for you! Waffles. Yep you read that right. The same delicious breakfast food has been turned upside down and made savory and a bit spicy with the addition of jalapenos and cheddar. Dont knock it til you try it. And I urge you to try it.

Turkey Club on a Jalapeno Cheddar Waffle

Makes 2 Sandwiches

- waffle mix, any kind will do

- 1 jalapeno chopped

- 1/4 cup cheddar cheese

- lettuce

- bacon

- turkey

- ranch dressing

Mix the waffle mix as directed (mine makes 4 waffles per batch) and add in jalapeno and cheese. Heat up waffle iron to medium high and a skillet for the bacon. Cook the bacon until nice and crisp. Pour the mix in the center of the waffle iron and press down. Let cook until its starts steaming and has a golden brown color. Assemble turkey, bacon. lettuce and ranch in between and waffles like you would bread. Then viola! New take on an old classic! 

Hello Fall

Fall has officially fell here in Northwest Ohio and I could not be happier!! I love the leaves changing colors, and the crisp cool air! It has been especially chilly the past few days. Nothing screams for soup more than chilly weather. I love chicken tortilla soup. It reminds me of my Grandma. She gets it anywhere and everywhere they serve it. I spiced this up a bit and its delish! Way easy too since I just threw everything in the crock pot.

Crock Pot Chicken Tortilla Soup

Serves 2 

- 2 boneless skinless chicken breasts

- 1 tsp cumin

- 1 tsp cayenne

- 1 tsp chili powder

- 1 tsp paprika 

- Salt and Pepper
- 1 7 oz can chopped green chilies
- 1 10 oz can Hot Rotel (we like it spicy but you can use regular if you arent a huge fan of the heat)
- 16 oz low sodium chicken broth
- 1 can black beans
- sour cream, cheese, tortilla strips, lime, avocado for topping

Place chicken in a well greased crock pot. Sprinkle Seasonings on top. Pour the rest of the ingredients over the chicken and cook on high for 4 hours or low for 6. You can take the chicken out to shred it or leave it in and do it that way. Either way it is so tender it falls right apart. Top with your preferred toppings!

Burger Remake

I have a love affair with burgers. Well actually I have a love affair with most foods, but thats besides the point. I stumbled upon this recipe and it sounded so interesting I had to give it a try. The only sweet potatoes Ive had are at thanksgiving with roasted peeps on top. Yes peeps. Ill save that for next month. Anywho I urge you to break out of your food comfort zone and whip this up. Its really quick and really good!

Terrible photo but you can only do so much with an iphone and a grumbling tummy

Smoky Sweet Potato Burgers with Roasted Garlic Cream and Avocado

Adapted from here

ingredients:

2 cups coarsely mashed sweet potatoes (or yams), about 2 large potatoes


2 bulbs of roasted garlic (cut top off, drizzle with olive oil & wrap in foil, roast at 375 for 45 min)

1 cup cannellini benas (rinsed and drained if canned)


2 garlic cloves, minced


1/3 cup oat bran

1 large egg, lightly beaten


1 1/2 teaspoons smoked paprika


1 teaspoon onion powder


1 teaspoon salt


1/2 teaspoon pepper


1/8 teaspoon cumin


2-3 tablespoons olive oil


1 avocado, sliced


2/3 cup plain greek yogurt or sour cream


1 teaspoon maple syrup


extra salt and pepper for seasoning yogurt/cream

directions:

Pierce potatoes (I used 2 large) all over with a fork and place on a paper towel, setting in the microwave. Microwave for 5 minutes, then flip and cook for 5 minutes more. Remove, slice in half and let cool until you can scoop out the flesh.

In a large bowl, coarsely mash beans with a fork. Add in sweet potato and mash together, then add in spices, salt and pepper, minced garlic, egg, panko and flour. Mix together until combined, then place bowl in the fridge for 15-20 minutes. This helps form them into patties, but as a warning they are still somewhat messy.

While mixture is chilling, combine yogurt/sour cream with 2 bulbs (squeezed out) of roasted garlic cloves, maple syrup and a sprinkle of salt and pepper in a blender or food processor. Process until smooth then set aside until ready to use.

Heat a large skillet over medium heat and add 2 tablespoons olive oil. Remove mixture from fridge and form into 4 equal patties, then place in the skillet once hot. Since the mixture can be wet and messy, do not move until they are fully cooked and golden on one side! This takes about 5-6 minutes. Then, add more oil if needed (this really helps cook them) and flip burgers very gently. Cook for another 5-6 minutes. Top with avocado

The Good Stuff

I am beat. School is in full swing and baby has been teething for the past week. I barely have time to shower, let alone blog. I know I have seriously been slacking. Ill still post every now and then but right now, it just is not my top priority. I have a couple posts planned for this week, including baby girl's 6 months. Yeah thats how far behind I am.

Now to the good stuff. This recipe was just too amazing I knew I had to put it on here. If not for all of you, for me to remember to make it again. Yeah that good!! If you have never had goat cheese I strongly urge you to try it. You never know whether you like something until you give it a try :)

Herb and Garlic Roasted Chicken with Cranberry Goat Cheese and a Honey-Balsamic Reduction over roasted Asparagus

Serves 2

- 2 bonless skinless chicken breasts, pounded out to be a little thinner

- 1/4 cup Lawrys Herb and Garlic Marinade

- Cranberry Goat Cheese (use to your liking)

- 1/4 cup honey

- 1/4 cup Balsamic Vinegar

- 1 lb of Asparagus

- Salt & Pepper

- Olive Oil

I like to pound out my chicken a little to quicken the cooking process. I place the breast in a ziplock bag and go to town with a skillet. Mainly just to flatten the really fat part and make it the same size. After that, pour the marinade in the bag and let sit for 30 min-24 hours in the fridge. Once marinaded, preheat oven to 350 and place chicken in a baking dish. Bake for about 20-25 minutes, until juices run clear. Take the goat cheese out of the fridge to bring to room temperature. Meanwhile, rinse asparagus and break the woody ends off. Line a baking sheet with foil (easy clean up) and arrange asparagus. Drizzle Olive Oil and sprinkle with salt and pepper. Once chicken is cooked, turn your heat up to 400 and cook asparagus for 10 minutes. While asparagus is cooking, heat honey and balsamic vinegar in a sauce pan over medium heat. Whisk it together and let it reduce. It will thicken up and be done at the same time as the asparagus. Grab your plate and start to assemble.  Place some asparagus on the bottom of the plate, lay the chicken on top. This is where your own taste buds decide how much goat cheese to spread on your chicken. Drizzle with the honey-balsamic reduction and enjoy!

Bacon Wrapped Jalapeno Poppers

I have been really good with this diet. This side dish or appetizer fits into those categories beautifully! However, it is not overly spicy. The cream cheese and honey play as a wonderful counterpart to the jalapeno's spice.

Bacon Wrapped Jalapeno Poppers

Serves 2 (can be adjusted to easily any amount)

4 Jalapenos cut in half, seeds and membrane removed

4 oz cream cheese (half a small dub)

4 pieces of thin cut bacon, cut in half

Drizzle of Honey

Preheat the oven to 400. I found the easiest way to spread the cream cheese inside the jalapeno is to put it in the corner of a freezer ziploc bag and snip off the ends. Perfect pastry bag as well ;) Drizzle a small amount of honey down the center of the cream cheese. Wrap in bacon and place on a baking dish. Bake for about 10 minutes or until your bacon is done.

*Next time I might add some monterey jack. If you add something to this recipe let me know how it turns out :)

Crock Pot Pulled Pork

I love a good plate of nachos. Especially if its accompanied by some sporting event and an ice cold beer. I have been looking for different ways to make pork and why not nachos? Except to make this dukan and healthy I declined on the chips and loaded up with crispy iceburg lettuce. And you know what? I didnt even miss the chips. Not to mention your house will smell like heaven while this is cooking. You can thank me later.

Slow Cooker Pulled Pork
Serves 2-4
1 lb Pork Tenderloin
1/2 jar of salsa verde
1 tsp garlic powder
2 tsp chili powder
2 tsp cumin
1 tsp onion powder
salt and pepper

Place the pork in the slow cooker and add the salsa and spices. Let cook on low for 5-7 hours or on high for 4 hours. About 30 min before serving, shred pork with a fork and give it a nice stir. Garnish with chips, or in my case lettuce, ff sour cream, ff cheese, jalapenos. Basically anything that you like on your nachos!

I served the pork on chips for the boyfriend and he had two helpings! Success? Id say so.

*You could use a packet of taco seasoning in place of the separate seasonings if it is easier for you. I just have the spices on hand and the packets usually contain additive

Proof is in the Pudding

I have now been on the Dukan since the end of May. About 3 or so months. In that time I have lost 35 pounds! I am down 3 pant sizes and in my pre-pregnancy jeans and down almost 3 shirt sizes. When I was in Arizona visiting family in May, me and my mom did some shopping. My maternity clothes were too big but my pre pregnancy clothes were still too small. I could not even get my favorite jeans past my knees. Totally depressing. So we did some sale shopping because I knew I was going to lose the weight. However, I did not expect it to happen so fast! All the pants I bought while I was in Arizona have to be held up by a belt they are so big! I still want to lose a few more pounds and tone. All that skin from a baby doesn't shrink over night. But overall I am pretty happy with the results and how quick it has all been! I have not had to starve or deprive myself whatsoever. I weigh 10 lbs less now than i did before I got pregnant. You will see results just stick with it!

I am attacking again this week because last week we ate so terribly I can feel my body just revolting. We had your standard steak on monday but last night I was feeling creative. I wanted salmon and had some dill so I got to work and this is what i came up with!

Salmon with Soy and Dill

Serves 2

3 Salmon filets

3 TBSP fresh dill chopped fine

3 cloves of garlic, minced

juice of half a lemon

a tiny splash of olive oil (about a tsp)

1 TBSP of low sodium soy sauce

3 lemon slices 

Preheat your oven to 400 and line a baking sheet with foil. This will save you a mess of clean up. Combine the dill, garlic, lemon juice, olive oil and soy sauce in a bowl and stir. Season your salmon with salt and pepper and place on the foil. Spread your mixture evenly over the salmon and add a lemon slice for extra flavor. Bake for 15-20 minutes until nice and flakey.

This was the finished product. My plate only had the salmon since I am attacking. I made him somerice and roasted broccoli. If you are in a veggie rut I urge you to try this broccoli!!! All you do is roast in the oven at 400 with some garlic, lemon juice and olive oil for about 10 minutes. I had to sneak a piece off!

I also made a tzatziki to accompany the fish. The fish had plenty of flavor but I love a good tzatziki. It goes great with chicken too.

Terrible picture I know. I am still learning!

Tzatziki sauce
8 oz greek yogurt
juice of half a lemon
salt and pepper
1 garlic clove, minced
1 TBSP dill chopped fine

Mix all together and let sit in the fridge to combine. Enjoy with fish, chicken and even as a dip for pretzels

Sunday Night Dinner

to show how much dukan works, when I went to the doctor yesterday I was certain I gained weight after eating to terribly but low and behold! Down 5 more pounds! Thats a grand total of 35 pounds! SINCE MAY!! Proof is in the pudding my friends. But more on that later...

Heres what we had:

Brown Sugar and Balsamic Glazed Chicken
Serves 2
2 boneless skinless chicken breast
3 TBLS olive oil
4 cloves of garlic, minced
4 TBLS brown sugar
Splash (about a TBLS) Balsamic Vinegar

Preheat the oven to 450 and lightly coat a baking dish with non stick cooking spray. Warm the olive oil and add the garlic until tender. Be careful to not burn! Add the brown sugar and balsamic vinegar and whisk together. Place chicken breast in dish and season with some salt and pepper. Its always important to season any meat. Pour the Brown sugar mixture over the chicken and place in the oven for about 20-25 minuted until the juices run clear. Baste the chicken every now and then to ensure all the yummy flavor gets cooked in.

Bacon wrapped Green Beans
Serves 4
1 lb of green beans, washed and ends cut off
6 peices of bacon
3 TBLS butter
1 garlic clove minced
1/4 cup brown sugar
1 tsp soy sauce

Once the chicken is done, turn down the oven to 400. Blanch the green beans in boiling water until tender and drain. Cook the bacon until soft. You don't want it crispy that will happen in the oven. Melt the butter in a small sauce pan and add the garlic, brown sugar and soy sauce. Cut the bacon in half and wrap it around a handful of green beans. You can place a tooth pick to keep in secure but I find placing it seam side down holds it together just fine. Place the bacon wrapped green beans in a baking dish and pour the sauce over. Bake for about 10-15 minutes.

And now for the grand finale of dessert!!

Boston Cream Pie Cupcakes
via Six Sisters Stuff
Makes 24 cupcakes

24 cake-mix yellow cupcakes, cooled and unwrapped (I used a butter golden mix)

1 (3.4 oz) box French Vanilla instant pudding

1 1/2 cups heavy whipping cream

1/2 cup powdered sugar

1/4 cup milk

1/2 cup sour cream

Make cupcakes according to directions on box.

Mix together pudding, cream, powdered sugar, milk, and sour cream. Beat on medium speed until stuff peaks form. Cut each cupcake in half and add a dollop of filling. Put top back on cupcake and frost with ganache.

Ganache:

1 cup heavy whipping cream

12 oz semi-sweet chocolate chips

Heat cream in sauce pan until it comes to a boil. Remove from heat, pour over chocolate in a mixing bowl. Stir to mix together. Let cool slightly.

Keep in refrigerator until ready to serve.

Pork with a Punch

Normally when I cook pork chops it's always the same story. Some sage and seasonings and BBQ sauce. Its delish but gets old after a while. Yesterday, that was my game plan, until I stumbled upon this amazing recipe from Alton Brown. It marinates the pork in a decadent bend of rich coffee and sweet molasses. I don't have molasses on hand so I substituted sugar free maple syrup and made it Dukan friendly! It had such a rich flavor and so different than what I normally do! Definitely trying this one again!!

Dukan Coffee and Maple Marinated Pork Chops

Adapted from Alton Brown

Serves 2 

Ingredients

1 cup strong brewed coffee, cooled

1/2 cup sugar free maple syrup

2 tablespoons apple cider vinegar

1 tablespoon dijon mustard

2 cloves garlic, minced

Kosher salt and freshly ground pepper

1/2 teaspoon ground ginger

6 to 8 sprigs fresh thyme

2 Pork Chops

Directions

Combine the coffee, syrup, vinegar, mustard, garlic, 1 teaspoon salt, 1/2 teaspoon pepper, the ginger, thyme and pork chops in a 1-gallon zip-top bag; seal and shake to combine. Marinate in the refrigerator for at least 2 hours or overnight. 

Preheat a skillet to medium-high. Remove the pork from the bag. Pour the marinade into a saucepan; boil gently over medium-high heat, stirring, until reduced to 1/2 cup, 12 to 15 minutes. Remove the thyme stems.

Cook the pork chops for 3 to 4 minutes per side, or until they reach an internal temperature of 145. Let rest for 5 minutes; serve with the glaze.

Mexican Monday

I was really craving Chipotle last night. Their delicious rice and beans and beyond enormous burritos. Yum I'm drooling all over my computer right now just thinking about it. However, our chipotle is like 30 miles away and thats a pretty long drive for a burrito. Yes I know I have made the drive once, maybe twice. Okay more than twice but that was pre baby. Now I have to be creative in the kitchen to suppress my burrito cravings. This big guy did it. Oh did it ever! The chicken was incredibly moist and the green chiles and enchilada sauce gave it such great flavor!

Green Chile Chicken Enchilada Burrito with Black Beans and Rice
Serves 2 (with leftovers)
2 boneless skinless chicken breast
1 boil in bag of rice
1 15.25 oz can of black beans
1 10 oz can of hot enchilada sauce
1 7 oz can of chopped green chiles
1tsp cumin
2 tsp chili powder
salt and pepper
tortillas

Desired toppings:
lettuce
cheese
sour cream
lime

Start by boiling water in a large pot big enough for the chicken. Add when the water is boiling and boil for 15-20 minutes. Once it is done, place on a plate to cool and add your rice to the same water for the time on the box. It is homemade chicken stock after all. Shred the chicken once it has cooled enough to handle and had to a large sauce pan and add the spices then green chile, beans, rice, and enchilada sauce. Let it cook over medium for a few minutes to heat through. In the meantime warm your tortillas. I just nuke mine for a couple seconds in the microwave. Chop your lettuce, get the cheese and sour cream and grab some limes. Assemble as desired and roll! Then grab a fork because it might get a little messy :)

*To make this dish dukan just subtract the rice and tortilla and make sure you are using fat free dairy. It would make an excellent chicken salad!

Slow Cooker Brown Sugar and Balsamic Glazed Pork Tenderloin

This is the second time I have made this pork and it is seriously amazing. We never have leftovers and that really says a lot! As a mom of a little one the crock pot is such a life saver. I just put the pork in the cooker in the morning and it's ready by dinner time! The hardest part is brushing on the glaze and really how hard is that? I love that this dish can also be Dukan by switching regular brown sugar for the brown sugar blend. It has so much flavor and you still stay focused on the diet! I look at that as a win win.

Slow Cooker Brown Sugar and Balsamic Glazed Pork Tenderloin
Serves 2
Adapted from Six Sisters Stuff

Ingredients:

1 (2 pound) boneless pork loin

1 teaspoon ground sage

1/2 teaspoon salt

1/4 teaspoon pepper

1/2 cup water

Glaze

1/2 cup brown sugar splenda blend

1 tablespoon cornstarch

1/4 cup balsamic vinegar

1/2 cup water

2 tablespoons soy sauce

Directions:

Combine sage, salt, pepper and garlic. Rub over roast. Place in slow cooker with 1/2 cup water. Cook on low for 6-8 hours. About 1 hour before roast is done, combine ingredients for glaze in small sauce pan. Heat and stir until mixture thickens. Brush roast with glaze 2 or 3 times during the last hour of cooking. Serve with remaining glaze on the side.

Dukan Attack Phase Sample Menu

A few of my friends are starting the Dukan and have been feeling a little lost. I can relate. It seems a little overwhelming any time you start a new diet, especially one with strict rules like Dukan. But I will be the first to say IT IS SO WORTH IT!! I have lost 30 lbs since March and the majority of that is since May when I started Dukan. Like I mentioned in my Dukan Digest here, the attack phase is when you will drop weight the quickest because of all the protein you are eating. Your metabolism is working overtime to break it all down and the oat bran is ridding your body of the extra fat you don't want or need. A few key things in this phase is never let yourself get hungry and eat as much as you want.


These are all the foods you can eat unlimited amounts of throughout every stage and especially the attack:
Meat and Offal
Beef Steak
Filet of beef
Sirloin Steak
Roast Beef
Rump Steak
Tongue
Bresaola (air dried beef)
Veal escalope
Kidney
Calf's liver
Veal Chop
Cooked ham slices (no fat, no rind)
Cooked chicken and turkey slices (no fat, no rind)
Fat reduced bacon
Game - Venison, pheasant, partridge, grouse
Rabbit/Hare
Fish
Dab/Lemon sole
Dover sole
Fish roe - Cod, Salmon, Herring, Mullet
Cod
Grey Mullet
Hake
Halibut
Haddock
Monkfish
Mackerel
Plaice
Pollock/Coley
Rainbow Trout/Salmon Trout
Salmon
Sardines
Red Mullet
Sea Bass
Skate
Sea bream
Smoked Salmon
Swordfish
Tuna
Whiting
Turbot
Seafood
Clams
Cockles
Calamari/Squid
Crayfish
Lobster
Dublin Bay prawns
Mediterranean prawns/ Gambas
Mussels
Oysters
Scallops
Whelks
Prawns
Seafood sticks - surimi
Shrimp
Poultry
Chicken livers
Chicken
Guinea Fowl
Ostrich
Poussin
Pigeon
Quail
Turkey
Eggs
Hen's eggs
Quail's eggs
Virtually Fat-Free Dairy Products
Skim milk
Virtually fat-free quark
Virtually fat-free fromage frais
Virtually fat-free cottage cheese
Fat-free greek yogurt
Fat Free natural yoghurt (plain or no-sugar sweetener only)
Vegetable Protein
Tofu


A typical day on attack for me looks like this:
Breakfast
scrambled eggs with ham and non fat cheddar cheese, salsa and a little non fat greek yogurt on top
Coffee


Snack
Low-fat Yogurt with Oat Bran ( my fave is light and fit by yoplait)
Water


Lunch
A couple pieces of deli roast beef with mustard and oat bran bread recipe here
diet coke


Snack
Hardboiled egg
Water


Dinner
Delish Chipotle Lime Chicken with fat free cottage cheese and the same oat bran bread from lunch
Perrier 


Snack
Another Yogurt or 2 small pieces of Dark Chocolate


To not get terribly bored make sure to switch it up. Have pork chops with homemade BBQ sauce, steak on the grill, any kind of fish, and different sugar free jams on your bread. By day four you will probably curse my name, but STICK WITH IT!! You are almost done with attack and the first time you have veggies they will taste like heaven on a plate. You will see results you just have to stay motivated. 

Hope this helps :)

Bacon Wrapped Scallops with Roasted Asparagus

I have a serious love for scallops. And bacon. I decided to combine the two and give him a treat for dinner. Lets get real though, a boot in bacon would be good. I am also both a huge fan of asparagus and my favorite way to eat most veggies is roasted. They just get a really delicious flavor and become super tender. The asparagus also kept it's little bit of crunch. No one likes mushy asparagus!

Bacon Wrapped Scallops with Sea Salt and Garlic Roasted Asparagus
Serves 2
12 Scallops
12 slices of bacon sliced in half
1 lb of asparagus
2 tsp garlic powder
1 tsp sea salt
Olive Oil

Preheat the oven to 425. Wrap the bacon around the scallops and secure with a tooth pick. Place on a rack on a baking sheet and put in oven. Trim the asparagus and remove the woody part at the end. Liberally dress the asparagus with the olive oil, garlic powder and fresh ground sea salt. The scallops need about 20 min to cook while the asparagus only need 10-15. The bacon will get nice and crisp and the scallops will still be just perfect with their buttery taste. The asparagus compliments this seafood so nicely. It sounds fancy but is super easy and super delish!

Veggie Frittata

I sometimes have this terrible habit of forgetting about things in my fridge. I dont know how or why but it happens and I hate wasting food. Well last night I was so not in the mood for a big dinner since we had a late lunch and the show I was watching made a frittata. I figured how hard could it be? And I was right. It was beyond easy, super tasty and completely Dukan. It also made excellent breakfast this morning! Can't go wrong with a double duty dish!

Veggie Frittata
Serves 2 
6 eggs
1/4 cup fat free milk
1 zucchini
1 yellow squash
1/3 cup mushrooms
1/3 cup bell peppers
2 tsp garlic powder
1 tsp onion power
2 tsp red chili flake
1/2 cup fat free cheese
salt and pepper

Preheat your oven to 400 degrees. Chop your veggies and put in a skillet over med high heat. Add all your yummy spices. Whisk your eggs, milk, salt and pepper in a bowl and push to the side. Once your veggies have become tender, scoop them in an 8x8 baking dish lightly sprayed with some pam. Pour the eggs on top and sprinkle with cheese and place in the oven for about 25 minutes. To know its done, stick a knife in just like a cake. If it comes out clean, its done :)

Next time I make this I will probably add some bacon or ham and rotel. It def had plenty of flavor but why not make it even better??

Breaded Italian Style Stuffed Mushrooms

I guess it is safe to say I have a love affair with mushrooms. Button, portabello, you name it Ill eat it. I love them in salad, eggs, pasta, the list goes on and on! Well the other night the boyfriend was not home for dinner and I did not feel like cooking an extravagant meal. These little babies were delish! Super filling but not heavy and really easy. If you like mushrooms, cheese and being skinny this is a recipe for you!

Breaded Italian Style Stuffed Mushrooms
Makes 8 stuffed mushrooms (I ate one while they were cooling)
4 Tbls oat bran
1 1/2 tsp garlic powder
1 1/2 tsp dried oregano
2 tsp dried basil
1 egg
1/4 cup mozzarella cheese
8 button mushrooms

Preheat oven to 400 degrees. Mix the dry ingredients in one bowl and whisk the eggs together in another. Take a damp paper towel and wipe off the mushrooms. Carefully pull out the stem. If it comes out right you will have a nice socket inside. You can save the stems for scrambled eggs and what not. Stuff some cheese in that socket you made. Be gentle! These mushrooms are about to be your besties. Using a fork coat the stuffed shroom in egg and then in the "breadcrumb" mix. Place on a rack on top a baking sheet. Bake for about 10-15 minutes. The cheese will melt and the oat bran will toast up deliciously. Dip in some homemade marinara or fat free ranch!

Healthy Chicken Salad

I love a good chicken salad. There is just something about it that takes me back to begin 7 years old and my mom making them for us. This salad is a much lighter, dukan style chicken salad. It is super healthy and really refreshing on those hot summer days. You could change it up with the veggies and spices you want too. It is very versatile. Not to mention its super quick and easy! Can't go wrong there can ya? Let's dive in....

Healthy Chicken Salad

Serves 2

Salad

One can of already cooked chicken ( I used Tyson. Has the least amount of sodium and fat)

1 tsp chili powder

1 tsp cumin

salt & pepper

Half a bag of already chopped broccoli slaw

1/2 cup of fat free cheddar cheese

Dressing

1/2 cup fat free sour cream

Juice of one lime

Drain the chicken and put in a saute pan over medium heat. Add the seasoning and warm chicken through. Since it is already cooked it will only take about 5 minutes. Whisk together the lime and sour cream and open the bag of slaw. Place all components in a bowl and toss! Super easy right? 

Friday Randoms

I don't have a super intricate post planned today but some random goings on in the Kerr-Davis house this week.

It has been soo hot out every morning and this mamma needs her coffee. I found a great way to enjoy iced coffee without the ice watering it down. Just brew a pot the night before and make sure to make it extra strong. Throw one or two more scoops of coffee than usual. Chill it overnight in the fridge and viola you wake up to iced coffee. Put a few ice cubes in a tall glass, add your vanilla creamer and enjoy!

I saw how to make a heart from tape and nail polish on the beauty department I think. Just paint a piece of tape, cut out whatever kind of shape you like and add a top coat. I used OPI chapel of Love and OPI  Bring on the Bling for the glitter. 

The gross green padding we have to scrape up in order to refinish our wood floors

Double braid headband I wore on the 4th! Super easy and kept the hair out of my face!