tag:blogger.com,1999:blog-86964958499373026122024-03-02T09:28:47.708-08:00Healthy YOU NutritionHealthy You Nutrition is a business that is dedicated to Health and Wellness promotion. Take Control of Your Life and Become a HEALTHIER YOU.Stephanie Burke, MS, RDhttp://www.blogger.com/profile/16460242706610842175noreply@blogger.comBlogger201125tag:blogger.com,1999:blog-8696495849937302612.post-16578602375852268652015-08-16T10:53:00.000-07:002015-08-16T10:53:03.970-07:00What is Kaia?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgynlKil2GTjLiDP_XXEkspknRtLfiVtIEvbyROHmhHfL8ZM760ksl6SecJo-kFAezqqwpzuBoLVKG_CjXT07EuArNxm2h2y-L2HJwEMqk6soGwVDgJCoZvzmlFjsiA5WnIpQd6kMIIbaUk/s1600/kaia4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgynlKil2GTjLiDP_XXEkspknRtLfiVtIEvbyROHmhHfL8ZM760ksl6SecJo-kFAezqqwpzuBoLVKG_CjXT07EuArNxm2h2y-L2HJwEMqk6soGwVDgJCoZvzmlFjsiA5WnIpQd6kMIIbaUk/s320/kaia4.jpg" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Kaia FIT is a team sport. Kaia is not a typical gym. Kaia focuses on personal results achieved by working in a team atmosphere. Kaia is a group of women helping each other accomplish common goals.</span></div>
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<span style="line-height: 35px; text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Kaia FIT’s mission is to create strong bodies and powerful minds. They are a women only fitness program that specializes in delivering personalized training in a group atmosphere. By working together as a team, Kaia girls accomplish their fitness goals and realize their full potential, both physically and mentally. Kaia recognizes and respects the importance of simple exercises and movement, and teach healthy eating habits that last a lifetime.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjxg7APWHXL48vj8Ca2N02lDVHVsiF9XQCrXqxVlUFTpt1G8gBai7xM7w3mQJVrmA9DoYK_uODkoab1ukUA9nZrCIJuV_MV7IAcAt2OfsxmYiftqOE0uaeqZ4S0L9jbvJ5oRy17xzDzTML/s1600/kaia3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjxg7APWHXL48vj8Ca2N02lDVHVsiF9XQCrXqxVlUFTpt1G8gBai7xM7w3mQJVrmA9DoYK_uODkoab1ukUA9nZrCIJuV_MV7IAcAt2OfsxmYiftqOE0uaeqZ4S0L9jbvJ5oRy17xzDzTML/s320/kaia3.jpg" width="320" /></a></div>
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<span style="line-height: 35px; text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Kaia FIT just came to my community, Vacaville, California. I had the opportunity to attend two of their demo classes at Andrew's Park. These were hour long boot-camp style workouts. They were fun yet challenging. Their new space opens August 31st and their location is 3777 Vaca Valley Pkwy, Ste C (in Vacaville Indoor, across from Kaiser). </span></span></div>
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<span style="line-height: 35px; text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I highly recommend checking Kaia out. It isn't just a group fitness class. It is a community that not only helps you to improve your health through fitness but also through nutrition. </span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Kaia FIT has something called a 6 week BRIK program. This program’s philosophy goes much further than just working out. Their belief is that their three yearly BRIKs are the cornerstones of health and fitness and can be incorporated into our daily lives. By building a solid foundation during these six week programs, we train our bodies and our minds to take on multiple challenges simultaneously.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Each session is loaded with innovative workouts and nutritional support that are specific to the season. They have been designed to increase a client’s fitness level and/or to get them excited about exercising and eating healthy again.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Finding camaraderie during these sessions is a vital component to everyone’s success. The women beside you each day feel exactly what you are feeling and are important motivation to keep you going, whether you realize it or not. It is equally important to recognize and embrace your role in this relationship. Know that you are someone else’s role model, inspiration and silent teacher.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">So come to Kaia FIT not only as a committed athlete, as you all are, but also as a devoted teammate. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The next FREE demo is Tuesday, August 18th at 6pm and 7pm at the new location. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Check it out and bring a friend. You won't be disappointed!</span></div>
Stephanie Burke, MS, RDhttp://www.blogger.com/profile/16460242706610842175noreply@blogger.com0tag:blogger.com,1999:blog-8696495849937302612.post-13622283467892872262015-01-11T20:31:00.001-08:002015-01-11T20:31:09.595-08:00<div class="MsoNormal">
<span style="color: purple; font-family: Verdana, sans-serif; font-size: large;">Hi friends<o:p></o:p></span></div>
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<span style="color: purple; font-family: Verdana, sans-serif; font-size: large;">Happy New Year! I am ready to get a healthy start to 2015!
Are you? If so, ready below…..<o:p></o:p></span></div>
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<span style="color: purple; font-family: Verdana, sans-serif; font-size: large;">For those of you who know me well or follow me on social
media, you know that I love everything food, nutrition and the Steelers of
course! But seriously I love learning about nutrition and I love teaching it to
others. I am so happy I finally found a job that I love where I spend my days
helping people of all ages manage their health conditions with dietary guidance
and advice. <o:p></o:p></span></div>
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<span style="color: purple; font-family: Verdana, sans-serif; font-size: large;">Another area of health that I am passionate in is fitness.
The truth is our health relies on us taking care of ourselves and one of the
worst things we can do is be sedentary. With my new job I now commute one hour
to and from work each day and for most of the day I am sitting at my desk unless
I am teaching a class where I can stand and move a little bit for an hour and a
half but otherwise I spend a majority of my days sedentary. I try to fit in a
workout each and every day because of this. But just like so many of you out
there I find this to be challenging with how busy my life is. Since
Thanksgiving fitness has not been one of my top priorities. The past few
winters have been tough on my immune system. I haven’t been feeling well over
the past few months and so my fitness has suffered. Well the holidays are over
and I am finally starting to feel better and I am ready to get back on track
and get out of this sedentary rut. For me being active is one of the most
amazing things I can do for not only my body but also for my mind. I am so much
happier when I am active on a regular basis. <o:p></o:p></span></div>
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<span style="color: purple; font-family: Verdana, sans-serif; font-size: large;">So to strengthen my passion for health and fitness I decided
to become a Beachbody coach so I can help others get motivated to become more
active too. I love being a dietitian but I enjoy being a health coach to
friends on social media and through my personal business Healthy You Nutrition.
I figured I could join Beachbody to help those who may be in a sedentary rut
find a workout program that fits their style and is something they can do from
home. I have been purchasing workout videos for the past 15+ years and I love
the convenience of doing them right from my family room. Beachbody has so many
awesome programs to choose from. <o:p></o:p></span></div>
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<span style="color: purple; font-family: Verdana, sans-serif; font-size: large;">Back in college I did Power 90 the precursor to the more
current program P90X. Currently at the
gym I am loving the Body Pump classes. Well Beachbody sells body pump and body
combat for those that don’t belong to a gym and want to get in on all that Les
Mills action! Currently I own the programs Piyo and T25. I love these programs!
Piyo is awesome because it combines two of my favorite types of fitness,
pilates and yoga. T25 is great because they are quick 25 minute workouts that I
can fit in on days when I just think I don’t have the time to spend 60 minutes
at the gym. <o:p></o:p></span></div>
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<span style="color: purple; font-family: Verdana, sans-serif; font-size: large;">So to start off the New Year I am hoping to fit in some sort
of fitness each day, even if it is just a 20 minute walk during my lunch break.
But what I’d like to do is to invite you to join me on a fitness challenge. It
doesn’t have to be Beachbody specific, but if you are interested in trying out
one of their programs please let me know. What I’d like to do is start a group
here on Facebook where those interested can post daily what they did to be
active, whether it’s a 10 minute walk, a 90 minute hot yoga class or a killer
cross fit workout. I need the
accountability myself and from my experience as a dietitian I know that many
others need accountability as well. So if you are interested in joining an
accountability fitness Facebook group just LIKE this post, comment or personal
message me. I’d like to get this started next week! I will personally post on
the page every day with what I did to be active. I will also offer nutrition
tips and healthy meal and snack ideas that I might be trying to accompany my
healthy lifestyle. So if you are ready to get moving in 2015 then let’s go and
LIKE below! Peace, love, health and happiness! ~ Stephanie : ) </span><o:p></o:p></div>
Stephanie Burke, MS, RDhttp://www.blogger.com/profile/16460242706610842175noreply@blogger.com0tag:blogger.com,1999:blog-8696495849937302612.post-32418778347393194532014-02-21T20:32:00.000-08:002014-02-22T08:58:33.239-08:00Spring into Spring Rolls<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMbgEvWsKPc0jZwbqra4l_RO1Y7r2u6eXGIkNxLg7Qz1YhVp1XJlgqCZpfB8NNv8Cf0m65SxcT_xtXarostub5DoLIsqUHsxLA0ul-Ou0J73YxwCTnPqGuLQZLDbXJQCNGwIWhnjOmy1TR/s1600/IMG_2679.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMbgEvWsKPc0jZwbqra4l_RO1Y7r2u6eXGIkNxLg7Qz1YhVp1XJlgqCZpfB8NNv8Cf0m65SxcT_xtXarostub5DoLIsqUHsxLA0ul-Ou0J73YxwCTnPqGuLQZLDbXJQCNGwIWhnjOmy1TR/s1600/IMG_2679.JPG" height="320" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I feel like spring is just around the corner. The weather here in sunny California is so sweet and I'm constantly craving these delicious fresh Thai spring rolls. I learned how to make these a few years ago at a cooking class and since then I have adapted the recipe and taught over a dozen people how to make them because they are not only delicious but they are also fun to make! Not to mention they are packed with nutrients! I like to explain it as a fun and creative way to eat a salad! When paired with peanut sauce and/or a light vinaigrette, it's like an explosion of flavors in your mouth.</span><br />
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<span style="font-size: large;">I hope you will enjoy them as much as I do!</span><br />
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<span style="font-size: large;">I also plan to start spring roll cooking classes because everyone that tries them, wants to learn how to make them. So here is the recipe if you'd like to check it out for yourself! Enjoy : )</span><br />
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<b><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"><span style="font-size: large;">Spring Rolls</span> </span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyb6kM2BnFK30lP4fiA8dRH_ygji22gA7yRvaDqAkEQyDNPFhb3HgONzHPAsaEpaehWflpGTXuAsz4YwdRZ41OUBE3xLuLmd9rhtF1NaJ5vz0mJ4EvBcC-9UrzeyUVMRCaLrNKtpH5Upj_/s1600/spring+roll2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyb6kM2BnFK30lP4fiA8dRH_ygji22gA7yRvaDqAkEQyDNPFhb3HgONzHPAsaEpaehWflpGTXuAsz4YwdRZ41OUBE3xLuLmd9rhtF1NaJ5vz0mJ4EvBcC-9UrzeyUVMRCaLrNKtpH5Upj_/s320/spring+roll2.jpg" height="220" width="320" /></a></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 10pt;">Ingredients: (ingredients are estimated)</span><br />
<span style="font-family: "Arial","sans-serif"; font-size: 10pt;">20 spring roll wrappers, 8 ½ inch size</span><br />
<span style="font-family: Arial, sans-serif; font-size: x-small;">4 cups baby spinach</span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 10pt;">1 cup fresh mint leaves</span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 10pt;">2 cups fresh basil leaves</span><br />
<span style="font-family: "Arial","sans-serif"; font-size: 10pt;">1 cup fresh cilantro, stems removed</span></div>
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<span style="font-family: Arial, sans-serif; font-size: x-small;">1 red bell pepper, cut into matchsticks</span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 10pt;">1 English cucumber, cut into matchsticks</span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 10pt;">4 carrots, cut into matchsticks or shredded</span><br />
<span style="font-family: "Arial","sans-serif"; font-size: 10pt;">1 avocado, cut into thin slices</span><br />
<span style="font-family: "Arial","sans-serif"; font-size: 10pt;">1 block of firm tofu, cut into matchsticks</span><br />
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<span style="font-family: Arial, sans-serif; font-size: 10pt; text-indent: -0.25in;"> </span><span style="font-family: Arial, sans-serif; font-size: 10pt; text-indent: -0.25in;">.</span><span style="font-family: Arial, sans-serif; font-size: 10pt; text-indent: -0.25in;"> </span><br />
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<b><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">To Assemble</span></b><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">:</span></div>
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<span style="font-family: Symbol; font-size: 10pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">Fill a large, shallow bowl with warm water. Slip a spring roll wrapper in the water for 30-45 seconds until it becomes pliable. Remove it from water and place on clean kitchen linen or towel on a solid work surface.</span></div>
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<span style="font-family: Symbol; font-size: 10pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">Place about 5 leaves of baby spinach, little mint, cilantro and basil in the center of the wrapper.</span></div>
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<span style="font-family: Symbol; font-size: 10pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">In a horizontal manner, layer red bell pepper, cucumber, carrots, avocado, tofu on top of greens.</span></div>
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<span style="font-family: Symbol; font-size: 10pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">Roll wrapper tightly - Start by folding left side over top of the pile of deliciousness then fold the right side over the left then folding the bottom of the wrapper over the middle and continue rolling upward.</span><span style="font-family: Arial, sans-serif; font-size: 10pt; text-indent: -0.25in;"> </span></div>
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<span style="font-family: Symbol; font-size: 10pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">Place finished rolls on a cookie sheet and refrigerate for 2 hours. Then once ready to enjoy, cut each roll in half on a diagonal, plate and serve with dipping sauce.</span></div>
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<b><span style="font-family: "Arial","sans-serif"; font-size: 10pt;"><span style="font-size: large;">Peanut Sauce<o:p></o:p></span></span></b></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 10pt;"><br /></span>
<span style="font-family: "Arial","sans-serif"; font-size: 10pt;">Ingredients:</span><br />
<span style="font-family: "Arial","sans-serif"; font-size: 10pt;">1 cup natural salt free peanut butter</span></div>
<span style="font-family: "Arial","sans-serif"; font-size: 10pt;">¼ cup low sodium tamari</span><br />
<span style="font-family: "Arial","sans-serif"; font-size: 10pt;">3 teaspoons red chili paste (Siracha)</span><br />
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<span style="font-family: "Arial","sans-serif"; font-size: 10pt;">1 tablespoon agave nectar</span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 10pt;">Juice of 1 lime</span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 10pt;">½-1 cup hot water</span><br />
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<u>Directions:</u><br />
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<span style="font-family: Symbol; font-size: 10pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">Combine peanut butter, tamari, chili paste, agave and lime juice in a blender. </span></div>
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<span style="font-family: Symbol; font-size: 10pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">Puree to combine all ingredients. </span></div>
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<span style="font-family: Symbol; font-size: 10pt;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><span style="font-family: "Arial","sans-serif"; font-size: 10pt;">With motor running, slowly add the hot water to thin out the sauce; use more or less water to get the consistency you want. The sauce will thicken overtime to allow it to be a little runny. </span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Mustard-Soy Vinaigrette</span></b><br />
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Ingredients:<br />
Juice of 1 lime<br />
4 Tbs. avocado oil (or rice bran or canola or olive oil)<br />
2 Tbs. rice vinegar<br />
1 tsp. dijon mustard (or stone ground)<br />
1 tsp. low sodium tamari<br />
1-2 tsp. brown sugar<br />
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Directions:<br />
In a small bowl, whisk all the ingredients together to combine and until the sugar is dissolved. Refrigerate until ready to use.<br />
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Original spring roll recipe and peanut sauce came from Cooking By the Bay.<br />
Original Mustard-Soy Vinaigrette came from Williams-Sonoma.Stephanie Burke, MS, RDhttp://www.blogger.com/profile/16460242706610842175noreply@blogger.com0tag:blogger.com,1999:blog-8696495849937302612.post-19956618237391402452014-01-05T18:24:00.001-08:002014-01-05T18:24:45.250-08:00Vegan Challenge Round 2<span style="font-size: large;">So I last did a <b>vegan challenge </b>in September 2012 and now I am back and am going to try to keep this going as long as I can. I don't just want to eat vegan foods, I want to eat foods that make me feel great. So I am going to try to limit foods that are vegan and can still be bad for you such as potato chips, vegan desserts and processed foods and Oreos, yes I said Oreos!!! They are vegan, go figure. This time around I am also doing a gluten free diet because my recent experiences with a gluten free diet has provided me with much digestive relief, enough said....so here I just thought I would post some of the meals I am having in case you are interested in adding more plant-based foods to your diet! Also I plan to still eat honey. I like honey mustard dressing and honey in my tea sometimes. Enjoy : ) </span><br />
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Start with a grocery list</div>
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Cookbook to try - All Vegan Recipes</div>
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One of my favorite snack bars - few ingredients!</div>
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Fill your cart! Buy organic!</div>
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Quick lunch, nothing to prepare, just remove from package and enjoy!</div>
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One of my favorite snacks of all time - apple with almond butter</div>
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Trying to drink less coffee and more tea!</div>
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Top left pic is of an all fruit smoothie - frozen pineapple, peaches, blueberries, cherries and acai juice</div>
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Easiest salad ever - mixed greens topped with a veggie patty and honey mustard</div>
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It's Easy Being Green Smoothie (from Vitamix cookbook) - 1 cup grapes, medium orange, 1/2 cup frozen or fresh pineapple chunks, medium banana (peeled), 1 carrot, 2 cups baby spinach, medium apple, ice</div>
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Snack time - I love mixed nuts!</div>
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I try to avoid artificial sweeteners but I was at the mall and very thirsty and this was my only option, at least it was sweetened less than 1% with stevia</div>
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Those stuffed grape leaves up close and personal</div>
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Tea time</div>
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Recipe from that Vegan Diabetes cookbook </div>
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All mixed together: zucchini mushroom alfredo</div>
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Big salads are my favorite. I pretty much eat these everyday for lunch at work - using the mason jar method. This salad has romaine, spinach, mixed greens, carrots, tomatoes, cucumbers, avocado, Craisins, sprouted sunflower and pumpkin seeds, chia seeds and balsamic vinaigrette with left over vegan alfredo on brown rice pasta. </div>
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The start of a very interesting LIME flavored soup</div>
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This soup was very good but the lime flavor was extra strong. I think because I used the Late July lime flavored tortilla chips and the recipe called for 1/2 lime peeled, not just the lime juice. I liked it but it was lime heavy. Next time I'd add whole black beans and cilantro to my garnishments of avocado, tortilla chips and raw red onion.</div>
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How I curb my sweet tooth.</div>
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<br />Stephanie Burke, MS, RDhttp://www.blogger.com/profile/16460242706610842175noreply@blogger.com1tag:blogger.com,1999:blog-8696495849937302612.post-85802619430091767462013-05-23T09:37:00.002-07:002013-05-23T09:37:18.076-07:00Healthy Apps<br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Some of my favorite healthy apps that I currently use are: </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Runtastic</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">My Fitness Pal</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Spark People</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Nike Training Center</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">BodyRock.tv</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Good Guide</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Interval Timer</span>Stephanie Burke, MS, RDhttp://www.blogger.com/profile/16460242706610842175noreply@blogger.com0tag:blogger.com,1999:blog-8696495849937302612.post-14021654705652939622012-11-03T15:03:00.000-07:002012-11-03T15:04:24.211-07:00Fill up on fruits and vegetables<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: Times New Roman; font-size: x-large;">I "stole" this list to share from the Academy of Nutrition and Dietetics. Remember to make half of your plate vegetables at lunch and dinner (3-5+ servings/day) and eat 2-3 servings of fruits each day. This will ensure your diet is full of color, vitamins, minerals, and fiber.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNWWEzaboqmsjgy55hyphenhyphenD5cFdtLPc9vELI1Pz76ZAD8E5ej8J_fLVHVHgerE-1aEMqwL6fP3Dv6tWp1t25HHTLzVmmIRi1DOv47XNSL-59HefJgL2LauALcyh5kVm2ibpKhEh-ze4THq7ia/s1600/Fruit_Vegetables.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" qea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNWWEzaboqmsjgy55hyphenhyphenD5cFdtLPc9vELI1Pz76ZAD8E5ej8J_fLVHVHgerE-1aEMqwL6fP3Dv6tWp1t25HHTLzVmmIRi1DOv47XNSL-59HefJgL2LauALcyh5kVm2ibpKhEh-ze4THq7ia/s1600/Fruit_Vegetables.jpg" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1. Use vegetables as pizza toppings. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="font-size: large;"></span></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="font-size: large;"></span></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="font-size: large;"></span></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="font-size: large;"></span></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="font-size: large;"></span></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">6. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="font-size: large;"></span></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">7. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="font-size: large;"></span></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">8. Place colorful fruit where everyone can easily grab something for a snack-on-the-run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="font-size: large;"></span></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">9. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="font-size: large;"></span></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="font-size: large;"></span></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">11. “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="font-size: large;"></span></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="font-size: large;"></span></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">13. Top a baked potato with beans and salsa or broccoli and low-fat cheese.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="font-size: large;"></span></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">14. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="font-size: large;"></span></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">15. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="font-size: large;"></span></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">16. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="font-size: large;"></span></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">17. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="font-size: large;"></span></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">18. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with low-fat dressing.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="font-size: large;"></span></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">19. Fruit on the grill: Make kabobs with pineapple, peaches and banana. Grill on low heat until fruit is hot and slightly golden.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="font-size: large;"></span></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">20. Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;">Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><a href="http://www.eatright.org/Public/content.aspx?id=206"><span style="font-family: Arial, Helvetica, sans-serif;">http://www.eatright.org/Public/content.aspx?id=206</span></a> Stephanie Burke, MS, RDhttp://www.blogger.com/profile/16460242706610842175noreply@blogger.com0tag:blogger.com,1999:blog-8696495849937302612.post-37779093751963311372012-10-20T10:51:00.001-07:002012-10-20T10:51:42.843-07:00Trick or Treat<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvug2ghuDR5qaS73zsJQzw4rhQxT-KbPnv6rS_5p7MF52HBcPvS5WSBYgQU2mV-s1hGST5Fde4Mu1UbFxkGEooLPch2bpaCZGau4TrUmss4ho_Jv7bo7s9Xh7YIzwIyXkEFDDJwX6FwWGJ/s1600/hall.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvug2ghuDR5qaS73zsJQzw4rhQxT-KbPnv6rS_5p7MF52HBcPvS5WSBYgQU2mV-s1hGST5Fde4Mu1UbFxkGEooLPch2bpaCZGau4TrUmss4ho_Jv7bo7s9Xh7YIzwIyXkEFDDJwX6FwWGJ/s1600/hall.jpg" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Halloween is just around the corner. Have you purchased your big bag of treats? If not maybe you should consider some of these tips to keep you from over-indulging this fright night. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Buy treats you do not like. If you don't like gummy candy then that's this year's trick or treat give-away. Or if you absolutely love every candy then opt for the "healthier" ones such as dark chocolate to pass out to trick-or-treaters.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">You could also consider buying other items and not candy such as bouncy-balls, silly straws, festive pens or pencils, spider rings, stickers, erasers, glow bracelets, fake tattoos, etc. This website actually has a great deal for over 300 pens for $15! </span><a href="http://athriftymom.com/trick-or-treat-ideas-non-food-low-as-05-each/"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">http://athriftymom.com/trick-or-treat-ideas-non-food-low-as-05-each/</span></a><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">When it comes to Halloween parties and spooky treats, try some of these healthier versions:</span><br />
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<strong><u><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Slim Pickinized Candy Apple </span></u></strong><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2bC0SjnsVTbEIwU9sJnQ4WqthJpfhPs9XZrLQQMjvN9R9vbDEG79MrQkGkrF2_8Ua5V8ROX1cqqTDqt3wQ_UftDUZE7tDFn5ItW1v1eVJMmWTCDcTkpsHe3eWyzWwE5F2-9anXRxfwL1N/s1600/app.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="235" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2bC0SjnsVTbEIwU9sJnQ4WqthJpfhPs9XZrLQQMjvN9R9vbDEG79MrQkGkrF2_8Ua5V8ROX1cqqTDqt3wQ_UftDUZE7tDFn5ItW1v1eVJMmWTCDcTkpsHe3eWyzWwE5F2-9anXRxfwL1N/s320/app.jpg" width="320" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Ingredients: </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 medium apple (variety of your choice) </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">2 soft caramel squares</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1/3 cup unsweetened almond milk</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 scoop chocolate protein powder (a blend works best vs. pure whey) </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1/4 cup water (if needed) </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 TB chopped peanuts</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 wooden stick</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 piece wax paper</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">How to Prepare</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1. Wash and thoroughly dry apple. Insert wooden stick into the center of the top of the apple, approximately 1 in deep. Set aside. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">2. Heat almond milk and caramel squares in small sauce pan. Once caramel is completely melted, remove from heat and let sit for 2 minutes. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">3. Add chocolate protein powder and mix until smooth and thick. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">4. Note: if coating is watery, let sit for a few more minutes until spreadable. If coating is too thick, add the ¼ cup water 1 TB at a time, until smooth and spreadable. Discard unused water. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">5. Hold apple by wooden stick and roll into melted coating while at the same time smoothing over apple with a spatula until mixture is completely used and apple is fully coated. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">6. Immediately roll the apple into the chopped nuts while still sticky so the nuts adhere well to the coating </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">7. Place the apple, top down, onto the wax paper and place in the fridge for approximately 1 hour to completely set. 8. Remove from the fridge, slice it up and …as always…enjoy! You’ve been Slim Pickinized!! YUM! </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">NUTRITION DATA</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Per serving (serves 1): 376 calories, 25 grams protein, 41 gram carbohydrates, 12.6 grams fat </span><br />
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<a href="http://www.muscleandfitnesshers.com/recipes/candy-apple-goes-guilt-free"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">http://www.muscleandfitnesshers.com/recipes/candy-apple-goes-guilt-free</span></a><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Now this next recipe may not be the healthiest, but for those Vegan readers.....</span><br />
<strong><u><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Pumpkin Pie Cupcake with Whipped Kreme & Candy Corn Gummy </span></u></strong><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrtQmaPhPaf14zv6KAvB78ALaAhrxBmaXLisd5Hd9IzWg0QcTLZOh4kT92nVFdD0rfOWWKGSwZyCktTPVjqjKPRQm78sRK493Q3KUmpLjrfqLtbqBwzz32Wl_pv1iua26aAObU5-RekKpe/s1600/vegan.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrtQmaPhPaf14zv6KAvB78ALaAhrxBmaXLisd5Hd9IzWg0QcTLZOh4kT92nVFdD0rfOWWKGSwZyCktTPVjqjKPRQm78sRK493Q3KUmpLjrfqLtbqBwzz32Wl_pv1iua26aAObU5-RekKpe/s1600/vegan.png" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Cake: </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 cup raw sugar </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">½ cup packed brown sugar </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">¼ cup canola oil </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Egg Replacer for 4 eggs</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 (15-ounce) can unsweetened pumpkin </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">2 cups cake flour </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 teaspoon baking powder </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 teaspoon baking soda </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">¾ teaspoon each cinnamon, clove, nutmeg </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">½ teaspoon salt </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Combine sugar, brown sugar, and oil in a large bowl; beat at medium speed until well blended. Add egg replacer; beat until blended completely. Add pumpkin and incorporate completely. Sift and combine flour, baking powder, soda and spices - gradually add flour mixture to pumpkin mixture, beating just until blended. Spoon batter into lined muffin tins, filling half way. Bake at 350° for 20 minutes or until a wooden pick inserted in center comes out clean. Cool.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Top with Soy Whip and a candy corn gummy.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Candy Corn Gummies:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 3/4 ounces powdered fruit pectin </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">3/4 cup water </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1/2 teaspoon baking soda </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 cup sugar </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 cup light corn syrup </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">2 tsp vanilla</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Yellow, Orange vegetable food coloring </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Granulated sugar for coating</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Directions:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Combine fruit pectin, water and baking soda in a medium-sized saucepan. (This will foam.) </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Combine sugar and corn syrup and vanilla in a large saucepan. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Place both saucepans over high heat. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Cook, stirring each pan alternately, until the foam disappears from the fruit pectin mixture and the sugar mixture boils rapidly, about 5 minutes. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Pour fruit pectin mixture into the boiling sugar mixture in a thin steam until all pectin is added. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Boil the combined mixture, stirring constantly 1 minute longer. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Remove the saucepan from heat. Divide the mixture in thirds – add yellow coloring to one, orange to the another, and lastly the third batch, leave as is. Immediately spoon mixtures into triangle molds, plain, yellow and orange…separated with a playing card strip.** Allow to stand at room temperature for three hours or until candy is cool and firm. Do not refrigerate. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Unmold and dip candies in granulated sugar if desired.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Use a ½ cookie sheet and pour a thick 1- inch layer of cornstarch in the pan- I press a mold into the cornstarch and then separate each candy “mold” into three layers with cut up playing card strips. Time consuming, but once you have it down it is worth it!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Don’t have the patience?</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Try it all one color first and then keep on practicing. </span><br />
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<a href="http://gonnagowalkthedogs.typepad.com/blog/2009/10/it-is-autumn-and-that-means-halloween-pumpkins.html#tp"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">http://gonnagowalkthedogs.typepad.com/blog/2009/10/it-is-autumn-and-that-means-halloween-pumpkins.html#tp</span></a><br />
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Check out this blog for some delicious healthier candy recipes. <a href="http://chocolatecoveredkatie.com/2012/10/16/healthy-halloween-candy/">http://chocolatecoveredkatie.com/2012/10/16/healthy-halloween-candy/</a><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Have a safe and spooky Halloween!!</span>Stephanie Burke, MS, RDhttp://www.blogger.com/profile/16460242706610842175noreply@blogger.com0tag:blogger.com,1999:blog-8696495849937302612.post-61553166694953899512012-10-08T15:30:00.007-07:002012-10-08T15:30:52.658-07:00Fall's Super Food: Pumpkin<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhbFzvggK64pcRVd3tXLCcSbuON9MZcqUn-KGD5_sgzU9toxGb6C_0JWO1T4CD2PVY4L0wUt6YvvcCYkf03qDVnLfWRE_1kIVjBZWOogr_CeCCMlF7L85xrGa-eP_vc4Yl36dz67X_-kBj/s1600/pumpkin.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="553" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhbFzvggK64pcRVd3tXLCcSbuON9MZcqUn-KGD5_sgzU9toxGb6C_0JWO1T4CD2PVY4L0wUt6YvvcCYkf03qDVnLfWRE_1kIVjBZWOogr_CeCCMlF7L85xrGa-eP_vc4Yl36dz67X_-kBj/s640/pumpkin.jpg" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">It's that time of year again, fall. Time for warmer clothes, hot apple cider and pumpkin treats!! Luckily pumpkin is a food that offers numerous health benefits so treating ourselves to pumpkin shouldn't make us feel too guilty, right? Well I guess we will have to keep our pumpkin martinis and pumpkin spiced lattes to a minimum unless we can modify them to contain less sugar because that is typically the waist-killer to some delicious pumpkin recipes. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">One of my favorite recipes to make is my pumpkin bread. I make it every fall and share it with friends and family. I am constantly revamping the recipe to make it more delicious and nutritious. This year I will have to find a way to make it vegan. Check out the recipe under my Recipe Favorites Tab for the Whole Grain Heart Healthy Pumpkin Bread.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Pumpkins come from the squash family. They are an excellent source of beta-carotene which has been shown to fight certain cancers. Pumpkin is also loaded with vitamin A and fiber and is low in calories. Vitamin A supports healthy teeth, skin and eyes and fiber supports a healthy GI tract and weight maintenance. If you plan on buying some pumpkins this fall, be sure to save the seeds. Pumpkin seeds are super nutritious. They are full of manganese, tryptophan, magnesium, phosphorus, copper, protein, zinc and iron and a variety of forms of vitamin E. Enjoy pumpkin seeds by adding them to sauteed vegetables, sprinkle on salads, grind with fresh garlic, parsley and cilantro then mix with olive oil and lemon juice for a tasty salad dressing, add chopped pumpkin seeds to your favorite hot or cold cereal or cookie or granola recipes. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><strong><u>1/2 cup mashed, cooked pumpkin provides</u></strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">24 calories, 0 g fat, 6 g carbohydrates, 1 g protein, 1 g fiber, 1 mg sodium</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">6,115 IU Vitamin A, 1 mg niacin, 6 mg vitamin C, 18 mg calcium, 282 mg potassium, and 6,012 mcg carotenoids</span><br />
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<strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Try some of these tasty pumpkin recipes this fall</span></strong></div>
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<strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Pumpkin Protein Frosting</span></strong><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><u>Ingredients</u></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOLslfibDLc2cmkAMMKzReJ-PcNWLG0Fx7fuhrxDuubhyphenhyphen8PN4omvZiIxrShg4J5piPk5KU6v5LyNJDfdXwxD7Q5OW9kX57rylKEVpmeQpiBKwFAv0Z7ELS076A14Jlir6E9zA9dhObv8Ev/s1600/pumpkin+dip.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOLslfibDLc2cmkAMMKzReJ-PcNWLG0Fx7fuhrxDuubhyphenhyphen8PN4omvZiIxrShg4J5piPk5KU6v5LyNJDfdXwxD7Q5OW9kX57rylKEVpmeQpiBKwFAv0Z7ELS076A14Jlir6E9zA9dhObv8Ev/s200/pumpkin+dip.jpg" width="200" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">3 tbsp pumpkin (canned pumpkin) </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 scoop of protein powder </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 tbsp of almond butter</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Dash of cinnamon</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><u>Directions</u></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Mix all ingredients together in a bowl, and spread on a pita, waffles, (or it's perfect for dipping apples into)!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Add granola on top for an extra crunch!</span><br />
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<strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Pumpkin Ravioli</span></strong><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><u>INGREDIENTS</u></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><em>For 6 Servings</em></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 cup canned pumpkin </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1/3 cup grated Parmesan cheese </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1/4 teaspoon salt </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1/8 teaspoon black pepper </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">6 wonton wrappers </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 teaspoon salt </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1/2 cup chicken broth </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 1/2 tablespoons unsalted butter </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Chopped parsley </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><u>INSTRUCTIONS</u></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Combine pumpkin, Parmesan, ¼ teaspoon salt, and black pepper. Spoon about 2 teaspoons pumpkin mixture into center of each wonton wrapper. Moisten edges of dough with water; bring 2 opposite sides together to form a triangle, pinching edges to seal. Place ravioli into a large saucepan of boiling water with 1 teaspoon salt; cook 7 minutes and drain in a colander. Place chicken broth and butter in pan; bring to a boil. Add ravioli, tossing to coat. Sprinkle with parsley. Yield: 6 servings (serving size: 4 ravioli)</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">NUTRITIONAL INFORMATION</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">CALORIES 162g; FAT 5g (satfat 4g, monofat 1g, polyfat 0g); PROTEIN 6g; FIBER 2g; CHOLESTEROL 17mg; IRON 2mg; SODIUM 505mg; CALCIUM 102mg.</span><br />
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<strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Pumpkin Soup</span></strong><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><u>INGREDIENTS</u> </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><em>For 6 Servings</em></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 tablespoon butter </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 cup chopped onion </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">3 tablespoons all-purpose flour </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1/2 teaspoon curry powder </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1/4 teaspoon ground cumin </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1/4 teaspoon ground nutmeg </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">2 garlic cloves, crushed </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 cup peeled and cubed (1/2-inch) sweet potato </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1/4 teaspoon salt </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">2 14 1/2-ounce cans fat-free, low-sodium vegetable broth </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 15-ounce can pumpkin </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 cup 1% low-fat milk </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 tablespoon fresh lime juice </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">2 tablespoons chopped fresh chives (optional) </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><u>INSTRUCTIONS</u>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1. Melt butter in a Dutch oven over medium-high heat. Add onion; sauté 3 minutes. Stir in flour, curry powder, cumin, nutmeg, and garlic; sauté 1 minute. Add sweet potato, salt, broth, and pumpkin; bring to a boil. Reduce heat; simmer, partially covered, 20 minutes or until potato is tender, stirring occasionally. Remove from heat; cool 10 minutes.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">2. Place half of pumpkin mixture in a blender or food processor; process until smooth. Pour pureed soup into a large bowl. Repeat procedure with remaining pumpkin mixture. Return soup to pan; stir in milk. Cook over medium heat 6 minutes or until thoroughly heated, stirring often. (Do not boil.) Remove from heat; stir in juice. Garnish with chives, if desired. Yield: 6 servings (serving size: 1 cup).</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">NUTRITIONAL INFORMATION</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">CALORIES 121 (21% from fat); FAT 2.8g (satfat 1.6g, monofat 0.7g, polyfat 0.2g); PROTEIN 5.1g; CARBOHYDRATES 19.7g; FIBER 3.5g; CHOLESTEROL 7mg; IRON 1.5mg; SODIUM 565mg; CALCIUM 85mg.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;"><strong>Pumpkin Spice Latte</strong> (Vegan, Gluten Free)</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1. Make coffee (a pot, a cup, in whatever fashion and however you prefer making your coffee. The stronger the better)</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">2. Make Pumpkin Milk:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 c milk (almond milk or any kind you want from half and half to rice milk)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1/4 heaping cup pumpkin puree (more if you really love pumpkin)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">2 tsp pumpkin pie spice blend, or to taste</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 tsp cinnamon, or to taste</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 tsp vanilla extract</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">sweetener of choice, to taste (2 tbsp agave or 2 tbsp brown sugar or a pinch of stevia to taste; or try honey, maple syrup, etc. to taste)</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Optional: pinch of ground nutmeg, ginger, garam masala, cardamom, or other warming spices to taste</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Directions: Combine all ingredients in a small bowl and whisk well by hand or blend all ingredients using a Vita or blender</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Optional: Warm the finished pumpkin milk mixture in the microwave (one minute) or on the stovetop </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">3. Pour 1 c of brewed coffee into a mug and pour half the pumpkin milk mixture over the top of the coffee and enjoy. (Optional: Finish by garnishing with real whipped cream/whipped topping such as CoolWhip or TruWhip; and a sprinkle of pumpkin pie spice/cinnamon on top)</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The other half of the pumpkin milk mixture is for the refill you know you will want. If you truly don’t want a refill, refrigerate it for up to a few days and use for your next latte, in a smoothie, or drink it as is. As long as you’re dirtying dishes, I always make a little extra for refills or for later.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Notes:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The spices will not “blend” or entirely dissolve. This is to be expected and normal. If this bothers you, this may not the recipe for you and you may want to experiment with other recipes or techniques.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">All spices and seasonings are to taste; in this case, mine. If you want to reduce the spices (or increase them), obviously adjust everything according to your own taste preferences. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><strong>For more great pumpkin recipes and ideas, visit this website</strong>: </span><br />
<a href="http://www.skinnytaste.com/2007/07/skinny-pumpkin-madness.html"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">http://www.skinnytaste.com/2007/07/skinny-pumpkin-madness.html</span></a><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />Stephanie Burke, MS, RDhttp://www.blogger.com/profile/16460242706610842175noreply@blogger.com2tag:blogger.com,1999:blog-8696495849937302612.post-48766455819270882482012-10-01T16:22:00.001-07:002012-10-01T16:22:42.695-07:00Sugar Shocked<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Check out my most recent magazine article for Solano Fit about diabetes. You can find it on page 34-35. Also be sure to check out the guest editor page 10 - it's ME! If the link below is broken, just visit <a href="http://www.sofitmag.com/">www.sofitmag.com</a> and click on current issue. You can also check out older issues by clicking on archives at the bottom of the page. Cheers!</span><br />
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<a href="http://issuu.com/gotitgraphics/docs/sofit_sepnov2012_web?mode=window&viewMode=doublePage">http://issuu.com/gotitgraphics/docs/sofit_sepnov2012_web?mode=window&viewMode=doublePage</a>Stephanie Burke, MS, RDhttp://www.blogger.com/profile/16460242706610842175noreply@blogger.com0tag:blogger.com,1999:blog-8696495849937302612.post-36913424711894750472012-09-25T08:57:00.002-07:002012-09-25T08:57:55.248-07:00That's Nutty<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0hU6KIloB0GU3qx44BtuI26inMatvK2l9euDeZInrksKFi4xMfSkrf4FEaR1TCDiImaLUNqV-rwZiQVI5N2VfvjPbrf3XQc_5gTooLPG5Md1fCAbDBWm8bHdtpfMGwx0W_oFIEJvTHVKc/s1600/nuts.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0hU6KIloB0GU3qx44BtuI26inMatvK2l9euDeZInrksKFi4xMfSkrf4FEaR1TCDiImaLUNqV-rwZiQVI5N2VfvjPbrf3XQc_5gTooLPG5Md1fCAbDBWm8bHdtpfMGwx0W_oFIEJvTHVKc/s1600/nuts.jpg" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Last week was the first NADA (Northern Area Dietetics Association) meeting. Our speaker was from the International Tree Nut Council and she shared the health benefits of nuts with our group. So I thought I'd share what I learned since I love nuts and I recommend them to patients on a daily basis. For majority of patients, I recommend 1 ounce of nuts per day since they are high in fat. Well our speaker shared some studies that found eating even 2-2.5 ounces of nuts per day reduced the risk of many disease states and helped maintain a healthy weight when following a diet that is low in saturated fat and cholesterol. I was pleased to hear these results since I have been eating 2-3 ounces of nuts each day, especially since I started my Vegan Challenge. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Tree nuts include almonds, Brazils, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios, and walnuts. Nuts contain protein, fiber and phytochemicals. They're a great source of folic acid, niacin, vitamins E and B-6 and magnesium, copper, zinc, selenium, phosphorus and potassium. The majority of fat in tree nuts is unsaturated and are cholesterol free. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">WHAT IS ONE OUNCE?</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">So I typically recommend one handful of nuts or an ounce. Here are the approximate amounts that equate to 1 ounce:</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">20-24 almonds (excellent source of vitamin E)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10-14 halves of walnuts (excellent source of omega-3 fatty acids)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">157-167 pine nuts (high in copper)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">16-18 cashews (rich in magnesium)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">47-49 pistachios (great source of plant sterols)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10-12 macadamias (excellent source of manganese)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">6-8 Brazil nuts (one nut provides 100% daily value of selenium!)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">19-21 hazelnuts (rich in vitamin E)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">18-20 halves of pecans (high in total flavonoids)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">HOW TO USE NUTS IN COOKING</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Breakfast: sprinkle on yogurt, oatmeal, cold cereal, fruit, in cream cheese spreads, and in bread recipes such as muffins, waffles, and pancakes. I love banana and walnut pancakes!!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Snacks: research has shown that nuts keep you fuller longer; this is because they contain three satiety-promoting nutrients - protein, fat and fiber; for portion control divide into individual bags and take them to go so you always have a snack handy; pair nuts with almost any snack, especially fruit for steady blood sugar control</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Appetizers: top softened Brie or Camembert cheese with chopped pistachios, add your favorite nuts to a cheese and fruit tray</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Soups: sprinkle chopped nuts on top of soup for added texture and a healthy crunch</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Salads: perfect home for nuts and seeds</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Veggies: nutty vinaigrettes made with chopped hazelnuts or Brazils add a special something to steamed vegetables, give it a try</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Pasta: make pesto with pine nuts or sprinkle your favorite chopped nut atop pasta</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Entrees: nuts can be used to coat meats and vegetables or added to your favorite casseroles</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Desserts: nuts pair great with brownies, cakes, cookies and can be added atop ice cream, frozen yogurt and parfaits, just last week I made Yonana ice cream and topped it with dry roasted almonds</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">TIPS FOR TOASTING</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Bring out extra flavor and crunch by toasting or roasting your nuts. Sprinkle onto an ungreased baking sheet, place in 350 degree oven or toaster oven and bake for 5 to 10 minutes or until nuts are slightly brown, stir once or twice until lightly toasted, remove from oven and from pan to allow nuts to cool, they will continue to brown slightly after removing from the oven, so don't over do it!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">STORAGE</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Keep tree nuts as fresh as possible, store them in an air-tight container in the refrigerator for up to six months or up to a year in the freezer</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">For more information, visit </span><a href="http://www.nuthealth.org/"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">www.nuthealth.org</span></a><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span>Stephanie Burke, MS, RDhttp://www.blogger.com/profile/16460242706610842175noreply@blogger.com1tag:blogger.com,1999:blog-8696495849937302612.post-74500880442244276882012-09-20T09:10:00.000-07:002012-09-20T09:10:03.529-07:00Seriously Skinny Vegan Challenge<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: 16pt; line-height: 115%;"><span style="font-family: Calibri;">Okay so
today is day 11 of my Vegan Challenge.<span style="mso-spacerun: yes;">
</span>So far so good.<span style="mso-spacerun: yes;"> </span>I feel SOOOOO
great and healthy. I am eating a lot but don’t feel guilty about it because I
am eating natural foods, mostly consisting of fruits, vegetables, beans, nuts
and seeds.<span style="mso-spacerun: yes;"> </span>Below are some more pictures
of the dishes I have been enjoying and an idea of how I have been eating.<span style="mso-spacerun: yes;"> </span>I haven’t been tracking calories, protein,
etc but I would estimate most days I have been just around 1500 calories.<span style="mso-spacerun: yes;"> </span>I’m a snacker!<span style="mso-spacerun: yes;"> Oh yeah and I already lost 2 pounds. This is a big deal for me because I NEVER lose weight. I either maintain or GAIN!</span></span></span></div>
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<span style="font-size: 16pt; line-height: 115%;"><span style="font-family: Calibri;">My only complaint
would be that I am a little bloated.<span style="mso-spacerun: yes;">
</span>This is definitely from all the fiber I’ve been eating.<span style="mso-spacerun: yes;"> </span>Everything I eat is high in fiber.<span style="mso-spacerun: yes;"> This bloating will pass once my body adjusts. I always eat a high fiber diet, just not this high!! </span>A high fiber diet is the best medicine.<span style="mso-spacerun: yes;"> </span>It lowers LDL cholesterol, promotes
regularity and keeps you full so you can maintain a healthy weight! Just remember to drink plenty of water to move that fiber through your system. Our bodies don't digest fiber so we need to flush it out so it can take the bad stuff with in.</span></span></div>
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<span style="font-size: 16pt; line-height: 115%;"><span style="font-family: Calibri;">You will see
that I use <strong>ground flaxseed, chia seeds, </strong>and <strong>wheat germ</strong> a couple times each
day.<span style="mso-spacerun: yes;"> </span>You may be asking yourself why???<span style="mso-spacerun: yes;"> </span>Well since I’m not eating animal products I
need to make sure I am still getting my omega-3s and plenty of protein since I
exercise regularly.<span style="mso-spacerun: yes;"> </span>Check out some info
on these super foods below.<o:p></o:p></span></span></div>
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<span style="font-size: 16pt; line-height: 115%;"><span style="font-family: Calibri;"><strong><u>CHIA SEEDS</u></strong>:
high in fiber, good source of omega-3s, vitamins and minerals such as calcium,
magnesium, boron and iron, phytochemicals, antioxidants; 1 Tablespoon (about ½ ounce)
contains 60 calories, 4.5 g fat, 5 g carbs, 5 g fiber, 3 g protein, 2282 mg
Omega-3, 752 mg Omega-6; use in baked goods, pancakes, sprinkled on hot or cold
cereal on salads and fruit, in yogurt, pudding and stir fry and used in
smoothies; Check out my blog post from November 30, 2011 for more info on chia
seeds.<o:p></o:p></span></span></div>
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<span style="font-size: 16pt; line-height: 115%;"><span style="font-family: Calibri;"><strong><u>GROUND
FLAXSEEDS</u></strong>: rich in fiber, lignans (antioxidants), and omega-3s.<span style="mso-spacerun: yes;"> </span>Just two tablespoons supplied the same amount
of fiber (4 grams) as 1 ½ cup of oatmeal, and the same amount of cancer
fighting lignans as in 30 cups of broccoli. 2 Tablespoons contain 60 calories,
4.5 g fat, 4 g carbs, 4 g fiber, 3 g protein, 2400 mg Omega-3. It can be added
to all the same foods as chia seeds. Check out my blog post from December 6,
2011 for more info on flax.<span style="mso-spacerun: yes;"> </span>Also our
bodies can’t really digest the whole flax seed.<span style="mso-spacerun: yes;">
</span>That is why it is best to buy the ground flax seed and store it in the
refrigerator so it retains all of the nutrients.<o:p></o:p></span></span></div>
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<span style="font-size: 16pt; line-height: 115%;"><span style="font-family: Calibri;"><strong><u>WHEAT GERM</u></strong>: It’s
the heart of the wheat berry. A natural source of folic acid and also contains
fiber and important vitamins and minerals such as phosphorus, magnesium, zinc,
vitamin E and thiamin. Vitamin E strengthens the immune system and protects the
heart.<span style="mso-spacerun: yes;"> </span>Folic acid is necessary for heart
and blood vessel health and for proper cell replication.<span style="mso-spacerun: yes;"> </span>It is known for its protection again neural
tube birth defects so it is required for women of child bearing age and
pregnant women.<span style="mso-spacerun: yes;"> </span>You can use wheat germ
to replace up to one half cup of flour when baking cookies, muffins and
breads.<span style="mso-spacerun: yes;"> </span>Use it as a topping for fruit,
fruit pies, yogurt, ice cream, cereals or as a natural breading for meats or
vegetables.<span style="mso-spacerun: yes;"> </span>I make my eggplant parm with
a coating of wheat germ!<span style="mso-spacerun: yes;"> </span>You can even
toast wheat germ to give it a crunchy texture and nutty taste.<span style="mso-spacerun: yes;"> </span>2 Tablespoons contain 60 calories, 1.5 g fat,
9 g carbs, 2 g fiber, 4 g protein. Check out the 1,2,3 Recipe Tab to see my
Super Healthy Eggplant Parm recipe using wheat germ.<o:p></o:p></span></span></div>
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<span style="font-size: 16pt; line-height: 115%;"><span style="font-family: Calibri;"><strong>Seriously
Skinny Vegan Cleanse</strong> </span></span></div>
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<span style="font-size: 16pt; line-height: 115%;"><span style="font-family: Calibri;">This is an idea of what I’ve been eating<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 115%;">Breakfast</span></b><span style="font-size: 16pt; line-height: 115%;"> (400-500 calories): Big bowl of
berries + ground flaxseed, chia seeds, wheat germ + almonds <b style="mso-bidi-font-weight: normal;">OR</b> 1 cup cooked steel cut oats + ½ banana
+ ½ cup frozen blueberries + chopped walnuts + ground flaxseed, chia seeds,
wheat germ + flaked coconut + splash of soy milk + cinnamon<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 115%;">Lunch</span></b><span style="font-size: 16pt; line-height: 115%;"> (200-300 calories): Salad with
chopped raw veggies + ½ cup beans + slivered almonds, raw sunflower seeds, raw
pumpkin seeds, ground flaxseed, chia seeds, wheat germ <b style="mso-bidi-font-weight: normal;">OR </b>similar dinner dish<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 115%;">Dinner</span></b><span style="font-size: 16pt; line-height: 115%;"> (200-300 calories): Cooked vegetable
dish + ½ cup beans <b style="mso-bidi-font-weight: normal;">OR</b> raw veggies + ½
cup hummus <b style="mso-bidi-font-weight: normal;">OR</b> cooked vegetables +
tofu or tempeh<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 115%;">1-3 Snacks</span></b><span style="font-size: 16pt; line-height: 115%;"> (if needed, 100-200 calories): raw
fruits <b style="mso-bidi-font-weight: normal;">OR</b> veggies plain <b style="mso-bidi-font-weight: normal;">OR</b> almonds, peanut butter + fruit</span></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS5FJbtJoTGpOxtc4rMptal58zCezcLKyh88B-NNv-qxI8PMtsXP4V0ybuGkz7IY6Rd4edTgxsSZk_Ps4NVQQC9bhCGfXrzOsrFXtcAWAlciW_cvT_o4pT8v7LX8mQHCdUhPmX5gl5H669/s1600/asparagus" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS5FJbtJoTGpOxtc4rMptal58zCezcLKyh88B-NNv-qxI8PMtsXP4V0ybuGkz7IY6Rd4edTgxsSZk_Ps4NVQQC9bhCGfXrzOsrFXtcAWAlciW_cvT_o4pT8v7LX8mQHCdUhPmX5gl5H669/s200/asparagus" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Blanched asparagus with lemon</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSVQjsSzS3CKUgbKqOV88MtjOe5RwKducmPZgqk0HYorUmn6Hh4iBtsGQVJgdZt-8HjYG9qP0i3UJMP17_2201SiXHMSfQXDLGvFVG8Fxw2TiMxZrZlv5rZ93qhL6Lv04rBtiP5rL5DD5u/s1600/oatmeal" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSVQjsSzS3CKUgbKqOV88MtjOe5RwKducmPZgqk0HYorUmn6Hh4iBtsGQVJgdZt-8HjYG9qP0i3UJMP17_2201SiXHMSfQXDLGvFVG8Fxw2TiMxZrZlv5rZ93qhL6Lv04rBtiP5rL5DD5u/s200/oatmeal" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Oatmeal</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Salad with beans and dressing is salsa and guacamole</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJzOcyXuQJOMTzB_jz2b1fjuYEc1BucgBshEO81cAJGGWgn9wvEn9nLmf-1kYHPzlWvKx14509fN-ZqTZ6S2-BtfkrRWehpcWCw5WNnlu5oc7BCD9XfzDkFSMxn3SFhiUC8uiT0eNVsmv0/s1600/salad" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJzOcyXuQJOMTzB_jz2b1fjuYEc1BucgBshEO81cAJGGWgn9wvEn9nLmf-1kYHPzlWvKx14509fN-ZqTZ6S2-BtfkrRWehpcWCw5WNnlu5oc7BCD9XfzDkFSMxn3SFhiUC8uiT0eNVsmv0/s200/salad" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Portable Jarred Salad - Make a week's worth and store in fridge. </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh9TexbGmv1RWTiO74-OoKfTJnVjPpnCprlx3N51XmQ4wESdyqezRm72Y09tTGQLLfGY28o1EkhEzZPfWWFUdjQbchoGGrdmkiUfqMkM5ajtSH8saqBOWoQ3G0ouy0JjfZ3QmrJZzZx-G2/s1600/tofu" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh9TexbGmv1RWTiO74-OoKfTJnVjPpnCprlx3N51XmQ4wESdyqezRm72Y09tTGQLLfGY28o1EkhEzZPfWWFUdjQbchoGGrdmkiUfqMkM5ajtSH8saqBOWoQ3G0ouy0JjfZ3QmrJZzZx-G2/s200/tofu" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tofu with veg and beans</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFVyJNNrVAJye2mDC-AZ1ySvxs97pHIiaOTQC-GVgtFMpK1WsgSJmWRmntqeHEot_4UHeVmEK1K22nqD6PxxHhmY68hLNACzTTSpBPgub1f7HjGNIv-dXsTKB5s1oM7zqvbosGSLFgbnkn/s1600/beans+marinara.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFVyJNNrVAJye2mDC-AZ1ySvxs97pHIiaOTQC-GVgtFMpK1WsgSJmWRmntqeHEot_4UHeVmEK1K22nqD6PxxHhmY68hLNACzTTSpBPgub1f7HjGNIv-dXsTKB5s1oM7zqvbosGSLFgbnkn/s200/beans+marinara.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Beans and mushrooms with tomato sauce</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSnOuz0V3W7va2lrf7KveC1x39T9i6Sk2h9y5lKLu6gqdAsVH8CrbvVvDMEVyzprPZpZunL9mZv8XcMEFUCbFoTfN4EY8Qnp52E86Olp2RKW5FMqbWdClxjpCWSDieaoOMdruXjQ4vKrIq/s1600/salad+jar.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSnOuz0V3W7va2lrf7KveC1x39T9i6Sk2h9y5lKLu6gqdAsVH8CrbvVvDMEVyzprPZpZunL9mZv8XcMEFUCbFoTfN4EY8Qnp52E86Olp2RKW5FMqbWdClxjpCWSDieaoOMdruXjQ4vKrIq/s200/salad+jar.jpg" width="150" /></a> </td></tr>
<tr><td class="tr-caption" style="text-align: center;">Portable salad in a jar with a side of nuts and seeds <br />
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Stephanie Burke, MS, RDhttp://www.blogger.com/profile/16460242706610842175noreply@blogger.com0tag:blogger.com,1999:blog-8696495849937302612.post-85911638085974471332012-09-13T06:33:00.000-07:002012-09-13T06:33:04.343-07:00Vegan: To Be or Not to Be?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-Tu-7IFQDx_t6kWYDS4eNnnVVbeuE1FHDzsrdLSFTNJVRGpjD_lEskLzSI_DpB4nZ4masbsNGB8m9lcRGLEd0skK47mC2_iMVdf1jwoqEWc9qVTQMj1FWOP8fRysqCU5SZYmFi8emIWI4/s1600/aaaa.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-Tu-7IFQDx_t6kWYDS4eNnnVVbeuE1FHDzsrdLSFTNJVRGpjD_lEskLzSI_DpB4nZ4masbsNGB8m9lcRGLEd0skK47mC2_iMVdf1jwoqEWc9qVTQMj1FWOP8fRysqCU5SZYmFi8emIWI4/s400/aaaa.jpg" width="291" /></a></div>
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<span style="font-size: large;">So I've always had an interest in the Vegan lifestyle. Though it isn't something I really thought I'd ever try. It just seems too difficult and there are certain foods I eat daily that would not comply such as Greek yogurt and egg whites. </span><br />
<span style="font-size: large;"> </span><br />
<span style="font-size: large;">Well living in California has changed my thoughts and I am actually giving it a fair try. I have been a lacto-ovo-pescatarian for sometime now so I don't think the transition to vegan will be too difficult for me. I've decided to try it because I like when I FEEL healthy. Yes I want to look healthy too but feeling healthy benefits my mind as well. I really don't know if I will be completely vegan for life but I think the vegan diet principles can promote optimum health when followed correctly. Most likely you will be avoiding saturated fat from meat and dairy and simple sugars and added chemicals from processed carbohydrates. So my goal is to make it 30 to 45 days and if I love it, I will surely keep it up. If I find I'm missing some of my favorite foods then I will occasionally allow myself to have what I want and just eat clean and focus on eating for good health with an occasional treat.</span><br />
<span style="font-size: large;"> </span><br />
<span style="font-size: large;">So I thought I'd start this blog post with some resources you can check out if you ever thought about trying a vegan lifestyle. I say lifestyle because going vegan usually becomes a lifestyle more so than just a diet plan.</span> <span style="font-size: large;">Next week I'll share what my meals have been made and the nutrients to focus on when meal planning, vegan-style!</span><br />
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So there is a great documentary to watch called "Forks Over Knives". Yes, I've already blogged about this so just search this blog (search box to the right) to find out more. I also read this book. The book has great vegan recipes!!<br />
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I just started reading "Eat to Live". This is a great book for someone who is thinking of going vegan. It gives you a 6 week plan to get started and see amazing results benefitting your health. It is written by Dr. Fuhrman. Check it out! And yes, more great recipes.<br />
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Finally you can do a 30 day Vegan Challenge online at <a href="http://www.compassionatecook.com/">http://www.compassionatecook.com/</a><br />
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So here are some of my latest vegan meals. So far they are not much different than my usual meals so I plan on getting creative and cooking some new foods I've never worked with before such as Tempeh and daiya cheese!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixnnrFjRIfAPt1gN78bhQDCVAGZmJgx6DOBjSEsI_69colra5arcSBZtknVTJudw586r0GSQgekXmAlM2T6JDgjwW1RFCDEG0TjUaWJQLiVJyuynpHM_RIkMozJ1UEuPcH7MFi9geaYLss/s1600/a.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><br /></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixnnrFjRIfAPt1gN78bhQDCVAGZmJgx6DOBjSEsI_69colra5arcSBZtknVTJudw586r0GSQgekXmAlM2T6JDgjwW1RFCDEG0TjUaWJQLiVJyuynpHM_RIkMozJ1UEuPcH7MFi9geaYLss/s1600/a.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixnnrFjRIfAPt1gN78bhQDCVAGZmJgx6DOBjSEsI_69colra5arcSBZtknVTJudw586r0GSQgekXmAlM2T6JDgjwW1RFCDEG0TjUaWJQLiVJyuynpHM_RIkMozJ1UEuPcH7MFi9geaYLss/s200/a.jpg" style="margin-left: auto; margin-right: auto;" width="150" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Berries with Ground Flaxseeds</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig6xt1A7gCBNNY9EcnM8gKQrgt_pmBk4HEnBg22cxcNzhwqo09ZMOxnl3UbFb3kugqqJ3Tgrh4r3uO37uMpDlPle59vmQ4cWDFz3fkUjH-Mp8DZnDyIphfLtqlIzf0nZH6Chq_MqsASyvF/s1600/aaa.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig6xt1A7gCBNNY9EcnM8gKQrgt_pmBk4HEnBg22cxcNzhwqo09ZMOxnl3UbFb3kugqqJ3Tgrh4r3uO37uMpDlPle59vmQ4cWDFz3fkUjH-Mp8DZnDyIphfLtqlIzf0nZH6Chq_MqsASyvF/s200/aaa.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Brussels Sprouts, Zucchini, Celery, Red onion, kidney beans, balsamic vinegar</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaTVEbtnfyeNizSdvfaqXC6FwgiB6f-TBId1ofLECXTYudyEsrx82wxeY_uM6gcaPRdOWMc0nLa1bcc4MNfKRbe7EvxjgwgXa0LA2rTReeAqmRkTc-8g27yXNrD8tzzbRtYxqjaFcc3ogg/s1600/aa.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaTVEbtnfyeNizSdvfaqXC6FwgiB6f-TBId1ofLECXTYudyEsrx82wxeY_uM6gcaPRdOWMc0nLa1bcc4MNfKRbe7EvxjgwgXa0LA2rTReeAqmRkTc-8g27yXNrD8tzzbRtYxqjaFcc3ogg/s200/aa.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cold vegetable salad from work cafeteria with pineapple for dessert</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5m8-3-evhMWZ9f3aeuM1vd6ueihV8Kix4MY6CDBbVg8nts6Q3mEL_wxLPd8UQg-ZgNFaPYs223RYng0_XHqhCespBQg0OHB1Y0HnCe3EHSaeCHaFKIZH4Dj5c46Op8xenB19EjfAbd3f7/s1600/aaaaa.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5m8-3-evhMWZ9f3aeuM1vd6ueihV8Kix4MY6CDBbVg8nts6Q3mEL_wxLPd8UQg-ZgNFaPYs223RYng0_XHqhCespBQg0OHB1Y0HnCe3EHSaeCHaFKIZH4Dj5c46Op8xenB19EjfAbd3f7/s200/aaaaa.jpg" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Oven roasted veggies with kidney beans and homemade salsa</td></tr>
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Stephanie Burke, MS, RDhttp://www.blogger.com/profile/16460242706610842175noreply@blogger.com0tag:blogger.com,1999:blog-8696495849937302612.post-931817927752816292012-09-02T21:37:00.002-07:002012-09-02T21:37:46.167-07:00BACK to Blogging<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwL9Llsh8wjpoEowSlU5dAIs8MHJstH0Ow_mCeJH6V3KOEkKkS_oWZqqJjiDcHWR4KBo6gA342-75PFS1z2w4iGHcmM4Sb8j0Bq-fVI4pzd-QfIpuH6vYHqH7IZliBTTUFBN6746_hUx_O/s1600/yum.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwL9Llsh8wjpoEowSlU5dAIs8MHJstH0Ow_mCeJH6V3KOEkKkS_oWZqqJjiDcHWR4KBo6gA342-75PFS1z2w4iGHcmM4Sb8j0Bq-fVI4pzd-QfIpuH6vYHqH7IZliBTTUFBN6746_hUx_O/s320/yum.jpg" width="320" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">One more week and I'll be back to blogging. Starting September 11th I will be blogging once per week. Be sure to check back each week for a new and exciting nutrition topic!</span><br />
<span style="font-family: Arial; font-size: x-large;"></span><br />
<span style="font-family: Arial; font-size: large;">In the meantime, check out this delicious dinner I made tonight. Tilapia seasoned with low sodium tamari, garlic and onion powder with roasted vegetables lightly seasoned in olive oil and Mrs. Dash vegetable seasoning and a new recipe I found on Pinterest: Asparagus and mushroom salad. You can find the recipe it at the following address</span><br />
<a href="http://www.fitsugar.com/Asparagus-Debloating-Recipes-23164837">http://www.fitsugar.com/Asparagus-Debloating-Recipes-23164837</a><br />
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<strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">Enjoy!!!</span></strong>Stephanie Burke, MS, RDhttp://www.blogger.com/profile/16460242706610842175noreply@blogger.com0tag:blogger.com,1999:blog-8696495849937302612.post-9753430564985651622012-08-18T22:40:00.002-07:002012-08-18T22:40:08.475-07:00Break from the blog<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Sorry I haven't posted in a while. I've been SO busy. So I need to take a little break from blogging. I promise I'll be back : )</span>Stephanie Burke, MS, RDhttp://www.blogger.com/profile/16460242706610842175noreply@blogger.com0tag:blogger.com,1999:blog-8696495849937302612.post-89828086393097347852012-08-07T20:58:00.000-07:002012-08-07T20:58:58.085-07:00Geting Creative with Cauliflower<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1otSAwNe2VZxUALIj1Ou6WNfTHpM9zSEsXQz1y5V-QB9I0Uiqz94QIYwpbhsyYb7nQc4pqc14EjSfSXpPg_BGUZH6rNqgCCMJpsQ3MINd9Z87zOE9POQQ-du2vPv0Mfjmnhv7gmI6o-Em/s1600/cauliflower.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1otSAwNe2VZxUALIj1Ou6WNfTHpM9zSEsXQz1y5V-QB9I0Uiqz94QIYwpbhsyYb7nQc4pqc14EjSfSXpPg_BGUZH6rNqgCCMJpsQ3MINd9Z87zOE9POQQ-du2vPv0Mfjmnhv7gmI6o-Em/s1600/cauliflower.jpg" /></a></div>
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</span><br />
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</span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">So lately I have been experimenting
with new recipes and </span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">some of them have included cauliflower (pizza, fried rice,
</span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">mashed potatoes) so I thought I would share the health </span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">benefits of what this
cruciferous vegetable has to offer.<o:p></o:p></span></span></span></div>
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<span style="font-family: Arial; font-size: large;"><strong>Nutrition Facts</strong></span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">1 cup of raw cauliflower provides 86%
daily value for vitamin </span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">C. 21% DV for Vitamin K, 15% DV for folate, 11% DV for
</span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">choline, 10% DV for vitamin B6, and less than 10% DV for </span></span></span></div>
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<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">potassium, fiber,
manganese, molybdenum, vitamin B5, </span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">tryptophan, phosphorus, protein, magnesium,
vitamin B2, B1, </span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">B3, and iron.<span style="mso-spacerun: yes;"> </span>One cup of
raw cauliflower is only 25 calories.<o:p></o:p></span></span></span></div>
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<span style="font-family: Arial; font-size: large;"><strong>Health Benefits</strong></span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Cauliflower helps to prevent cancer,
Crohn’s disease, IBS, </span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">insulin resistence, obesity, rheumatoid arthritis, type 2
</span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">diabetes and ulcerative colits by stimulating the body’s detox </span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">system,
antioxidant system and anti-inflammatory system.<span style="mso-spacerun: yes;"> </span></span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<br /></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">The powerful phytonutrients that promotes
detoxification are </span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">glucosinolates.<span style="mso-spacerun: yes;"> </span>We
all know vitamin C is a bad-a** </span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">antioxidant and cauliflower is full of it.<span style="mso-spacerun: yes;"> </span>Vitamin K acts as a </span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">regulator of our inflammatory
response.<span style="mso-spacerun: yes;"> </span></span></span></span></div>
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<br /></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Cauliflower prevents chronic
oxidative stress to our body.<span style="mso-spacerun: yes;"> </span></span></span></span></div>
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<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Protect
your heart by eating cauliflower or other cruciferous </span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">vegetables 3 times per
week.<span style="mso-spacerun: yes;"> </span>Digestive health is restored </span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">from
cauliflower due to the fiber content and sulforaphane </span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">which helps to protect
the lining of our stomachs.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">
</span><br />
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><strong><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">The Healthiest Way of Cooking Cauliflower<o:p></o:p></span></span></strong></span></div>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Sauteeing cauliflower allows for concentrated nutrient retention. Begin by
cutting cauliflower florets into quarters and let sit for at least 5 minutes to
enhance its health-promoting benefits. To Healthy Sauté cauliflower, heat 5 TBS
of broth (vegetable or chicken) or water in a stainless steel skillet. Once
bubbles begin to form add cauliflower florets (cut into quarters) and turmeric,
cover, and Healthy Sauté for 5 minutes. <o:p></o:p></span></span></span></div>
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<span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;">Reference: </span><a href="http://www.whfoods.com/"><span style="color: blue; font-family: Arial, Helvetica, sans-serif;">www.whfoods.com</span></a><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">Colors of Cauliflower</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Purple</span></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;">Purple cauliflower has deep purple florets and large, light green leaves that fan outward. It tastes similar to standard white cauliflower and cooks quickly. This type can change between purple and green when it's cooked. Choose purple cauliflower if you want more variety and color in your salads. Try different varieties such as Violet Queen Hybrid or Purple Sicily.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Yellow</span></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;">Yellow cauliflower displays bright yellow, orange, or a combination of both colors. The taste is similar to standard cauliflower. The one main variety of yellow cauliflower is called Cheddar. This yellow species has much more beta-carotene than other types. It also turns bright yellow when cooked.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Reference: </span><a href="http://www.ehow.com/"><span style="font-family: Arial, Helvetica, sans-serif;">www.ehow.com</span></a><br />
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</span>Stephanie Burke, MS, RDhttp://www.blogger.com/profile/16460242706610842175noreply@blogger.com1tag:blogger.com,1999:blog-8696495849937302612.post-87169834647100176112012-08-05T21:07:00.000-07:002014-02-22T09:33:02.575-08:00Low Carb Fried "Rice"<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeGC4Hi5pXOCAlZSDh_PENF71rBse2liepv1tF4dleVsTL3ZfP1Gaclfewuv8SBEB7W46hRFgtboP_WhOnDNeAf8IJunHS9LSaAuuGgH108p0QEkqmuXdIm19Y7a4YmuhX2vesEpkW0wvT/s1600/fried+rice.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeGC4Hi5pXOCAlZSDh_PENF71rBse2liepv1tF4dleVsTL3ZfP1Gaclfewuv8SBEB7W46hRFgtboP_WhOnDNeAf8IJunHS9LSaAuuGgH108p0QEkqmuXdIm19Y7a4YmuhX2vesEpkW0wvT/s1600/fried+rice.jpg" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">My sister-in-law introduced me to this recipe so I had to do some research and get cooking. Pinterest is my new favorite place to find recipes. I created this recipe by looking at other Cauliflower fried rice recipes online. I made it tonight for the first time and it was AMAZING!! (August 2012)</span><br />
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<strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Cauliflower Fried Rice</span></strong></div>
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<u><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Ingredients</span></u><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span style="color: blue;">1 T. toasted sesame seed oil</span> - more or none if you'd like; I just used misto spray oil when I felt the pan needed more oil because I felt one tablespoon of oil was plenty (see recipes tab if you don't know what a misto spray is)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span style="color: blue;">3-4 cups raw riced cauliflower</span> - I had a large cauliflower head and used my food processor to pulse the florets until they resembled quinoa or rice. The cauliflower yielded 5-6 cups of riced cauliflower so I am saving the rest to make a cauliflower crust pizza (previous blog post if you are interested)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span style="color: blue;">Green onions</span> (scallions, small bunch) - white and green parts</span><br />
<span style="color: blue; font-family: Arial, Helvetica, sans-serif; font-size: large;">1 T. minced garlic <span style="color: black;">- jarred or fresh</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span style="color: blue;">1-2 cups Mixed vegetables</span> (mine was a frozen mix of peas, corn, lima beans, carrots, and green beans) and any fresh vegetables you like - I recently used fresh mushrooms and red bell peppers</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span style="color: blue;">2 eggs</span> - Cage free please, want to save of fat and cholesterol then just go with the whites. If you are Plant-based then skip the eggs and crumble 1/2 block of pressed firm tofu and add tumeric to give it a nice yellow color.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span style="color: blue;">Trader Joes Sprouted Baked Savory tofu</span> (one of my favorites!) - I used one block; or you can add chicken, pork, shrimp, etc</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span style="color: blue;">3 T. Braggs soy protein</span> - you can use soy sauce, this has amino acids so of course I'm intrigued</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span style="color: blue;">1 T. low sodium Tamari</span> - I could probably omit this extra soy, too much sodium!!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span style="color: blue;">2 T. toasted sesame seeds</span></span><br />
<span style="color: blue; font-family: Arial, Helvetica, sans-serif; font-size: large;">1 tsp. Garlic powder </span><br />
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<u><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Directions</span></u><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Pulse cauliflower florets until yields quinoa/rice consistency</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Saute garlic and white parts of sliced scallions in sesame oil</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Add riced cauliflower and cook, stirring occasionally, for about five minutes.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Add soy sauce/tamari and garlic powder</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Add frozen and/or fresh vegetables </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Cook for another few minutes until vegetables are cooked through</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Add sliced green scallions</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">In a separate pan, cook the meat/tofu</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">If using eggs, push the fried "rice" aside to make room to cook two eggs - I used olive oil spray to coat the pan and fried two eggs and scrambled them in the pan and once they were cooked through, I combined them with "fried rice" </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Add cooked meat/tofu and voila dinner is served! Oh yeah, if you have toasted sesame seeds sprinkle on top of final dish.</span><br />
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<span style="font-family: Arial; font-size: large;">So this dinner is full of yummy veggies and protein. A perfect compliment to any healthy lifestyle. </span><br />
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<span style="font-family: Arial; font-size: large;">According to Spark People Recipe Calculator, below is the nutrition breakdown for the recipe above, minus the toasted sesame seeds. My recipe yielded 3 servings. So the information below is for one serving which was probably about 1.5 to 2 cups per serving. </span><br />
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<span style="font-family: Arial; font-size: large;">Spark People didn't have my exact tofu so the nutrition info is an estimate. </span><br />
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<span style="font-family: Arial; font-size: large;">So to summarize, one serving of my Cauliflower fried rice (with tofu and egg) is about 240 calories, 14 grams of fat (from the oil, eggs, tofu), 25 grams carbohydrates, 22 grams protein. </span><br />
<span style="font-family: Arial; font-size: large;"><br /></span>
<span style="font-family: Arial; font-size: large;">The above recipe without the flavored tofu and eggs. I substituted 1/2 block of crumbled tofu for the eggs to make this vegan and added the mushrooms and red bell peppers and toasted sesame seeds. This recipe provides 230 calories, 24 grams of carbohydrates, 9 grams of fat, 14 grams of protein, 8 grams of fiber, 972 grams of sodium (too high so just omit 1 tbs of liquid aminos!)</span><br />
<span style="font-family: Arial; font-size: large;"><br />A typical fried rice recipe for only one cup yields 330-370 calories, 12-14 grams of fat, 40-50 grams carbohydrates, 12 grams protein. </span><br />
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<span style="font-family: Arial; font-size: large;">With my recipes, you saved yourself over 100 calories, 25 grams of carbs and got double the high quality protein!</span><br />
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<span style="font-family: Arial; font-size: large;">FYI, one serving of Panda Express fried rice provides 530 calories, 16 grams of fat, 82 grams of carbs, 12 grams of protein, ouch!</span><br />
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<span style="font-family: Arial; font-size: large;">My recipe was still high in sodium and fat for my liking, so next time I will go without the Tamari and oil and see how that tastes : ) Maybe I'll misto spray the sesame oil instead.</span><br />
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<b><span style="font-family: Arial,Helvetica,Geneva,Swiss,SunSans-Regular; font-size: small;">Nutrition
Facts
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<b><span style="font-family: Arial,Helvetica,Geneva,Swiss,SunSans-Regular; font-size: small;"><span style="color: #5a5ab5; font-size: x-small;">User Entered Recipe</span>
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<td colspan="3"><span style="font-size: x-small;"> 3 Servings</span></td></tr>
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<span style="color: black; font-family: arial; font-size: x-small;"><b>Amount Per
Serving</b></span></div>
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<td colspan="2" height="35" nowrap=""><span style="color: black; font-family: arial; font-size: x-small;"><b> Calories</b></span></td>
<td height="35" width="56"><span style="font-size: x-small;">242.7</span></td></tr>
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<td bgcolor="#d7d7f9" colspan="3"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
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<td colspan="2" height="35" nowrap=""><span style="color: black; font-family: arial; font-size: x-small;"><b> Total
Fat</b></span></td>
<td height="35" width="56"><span style="font-size: x-small;">13.5</span><span style="font-size: x-small;"> g</span></td></tr>
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<td bgcolor="#d7d7f9" colspan="3"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
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<td height="35" nowrap=""><span style="color: black; font-family: arial; font-size: x-small;"> Saturated
Fat</span></td>
<td height="35" width="56"><span style="font-size: x-small;">2.4</span><span style="font-size: x-small;"> g</span></td></tr>
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<td bgcolor="#d7d7f9" colspan="3" height="1"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
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<td height="35" width="16"></td>
<td height="35" nowrap=""><span style="color: black; font-family: arial; font-size: x-small;"> Polyunsaturated
Fat</span></td>
<td height="35" width="56"><span style="font-size: x-small;">5.4</span><span style="font-size: x-small;"> g</span></td></tr>
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<td bgcolor="#d7d7f9" colspan="3" height="1"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
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<td height="35" nowrap=""><span style="color: black; font-family: arial; font-size: x-small;"> Monounsaturated
Fat</span></td>
<td height="35" width="56"><span style="font-size: x-small;">4.2</span><span style="font-size: x-small;"> g</span></td></tr>
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<td bgcolor="#d7d7f9" colspan="3" height="1"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
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<td colspan="2" height="35" nowrap=""><span style="color: black; font-family: arial; font-size: x-small;"><b> Cholesterol</b></span></td>
<td height="35" width="56"><span style="font-size: x-small;">123.3</span><span style="font-size: x-small;"> mg</span></td></tr>
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<td bgcolor="#d7d7f9" colspan="3" height="1"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
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<td colspan="2" height="35" nowrap=""><span style="color: black; font-family: arial; font-size: x-small;"><b> Sodium</b></span></td>
<td height="35" width="56"><span style="font-size: x-small;">1,456.9</span><span style="font-size: x-small;"> mg</span></td></tr>
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<td bgcolor="#d7d7f9" colspan="3" height="1"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
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<td colspan="2" height="35" nowrap=""><span style="color: black; font-family: arial; font-size: x-small;"><b> Potassium</b></span></td>
<td height="35" width="56"><span style="font-size: x-small;">714.8</span><span style="font-size: x-small;"> mg</span></td></tr>
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<td bgcolor="#d7d7f9" colspan="3" height="1"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
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<td colspan="2" height="35" nowrap=""><span style="color: black; font-family: arial; font-size: x-small;"><b> Total
Carbohydrate</b></span></td>
<td height="35" width="56"><span style="font-size: x-small;">25.2</span><span style="font-size: x-small;"> g</span></td></tr>
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<td bgcolor="#d7d7f9" colspan="3" height="1"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
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<td height="35" nowrap=""><span style="color: black; font-family: arial; font-size: x-small;"> Dietary
Fiber</span></td>
<td height="35" width="56"><span style="font-size: x-small;">8.7</span><span style="font-size: x-small;"> g</span></td></tr>
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<td bgcolor="#d7d7f9" colspan="3" height="1"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
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<td height="35" nowrap=""><span style="color: black; font-family: arial; font-size: x-small;"> Sugars</span></td>
<td height="35" width="56"><span style="font-size: x-small;">4.8</span><span style="font-size: x-small;"> g</span></td></tr>
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<td bgcolor="#d7d7f9" colspan="3" height="1"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
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<td colspan="2" height="35" nowrap=""><span style="color: black; font-family: arial; font-size: x-small;"><b> Protein</b></span></td>
<td height="35" width="56"><span style="font-size: x-small;">21.7</span><span style="font-size: x-small;"> g</span></td></tr>
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<td bgcolor="#d7d7f9" colspan="3"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
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<table border="0" cellpadding="0" cellspacing="0" style="width: 273px;">
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<td bgcolor="black" colspan="2" height="3" nowrap=""></td></tr>
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<td bgcolor="#ebebff" height="35" nowrap="" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Vitamin A</span></td>
<td bgcolor="#ebebff" height="33" nowrap=""><span style="font-size: x-small;">42.8</span><span style="font-size: x-small;"> %</span></td></tr>
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<td bgcolor="#d7d7f9" colspan="2" height="1"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
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<td height="35" nowrap="" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Vitamin
B-12</span></td>
<td height="35" nowrap=""><span style="font-size: x-small;">5.3</span><span style="font-size: x-small;"> %</span></td></tr>
<tr height="1">
<td bgcolor="#d7d7f9" colspan="2" height="1"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
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<td bgcolor="#ebebff" height="35" nowrap="" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Vitamin B-6</span></td>
<td bgcolor="#ebebff" height="35" nowrap=""><span style="font-size: x-small;">24.0</span><span style="font-size: x-small;"> %</span></td></tr>
<tr height="1">
<td bgcolor="#d7d7f9" colspan="2" height="1"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
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<td height="35" nowrap="" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Vitamin
C</span></td>
<td height="35" nowrap=""><span style="font-size: x-small;">126.3</span><span style="font-size: x-small;"> %</span></td></tr>
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<td bgcolor="#d7d7f9" colspan="2"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
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<td bgcolor="#ebebff" height="35" nowrap="" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Vitamin D</span></td>
<td bgcolor="#ebebff" height="35" nowrap=""><span style="font-size: x-small;">6.7</span><span style="font-size: x-small;"> %</span></td></tr>
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<td bgcolor="#d7d7f9" colspan="2"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
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<td height="35" nowrap="" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Vitamin
E</span></td>
<td height="35" nowrap=""><span style="font-size: x-small;">1.4</span><span style="font-size: x-small;"> %</span></td></tr>
<tr height="1">
<td bgcolor="#d7d7f9" colspan="2" height="1"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
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<td bgcolor="#ebebff" height="35" nowrap="" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Calcium</span></td>
<td bgcolor="#ebebff" height="35" nowrap=""><span style="font-size: x-small;">44.3</span><span style="font-size: x-small;"> %</span></td></tr>
<tr height="1">
<td bgcolor="#d7d7f9" colspan="2" height="1"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
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<td height="35" nowrap="" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Copper</span></td>
<td height="35" nowrap=""><span style="font-size: x-small;">15.4</span><span style="font-size: x-small;"> %</span></td></tr>
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<td bgcolor="#d7d7f9" colspan="2"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
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<td bgcolor="#ebebff" height="35" nowrap="" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Folate</span></td>
<td bgcolor="#ebebff" height="35" nowrap=""><span style="font-size: x-small;">33.5</span><span style="font-size: x-small;"> %</span></td></tr>
<tr height="1">
<td bgcolor="#d7d7f9" colspan="2" height="1"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
<tr height="35">
<td bgcolor="white" height="35" nowrap="" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Iron</span></td>
<td bgcolor="white" height="35" nowrap=""><span style="font-size: x-small;">19.8</span><span style="font-size: x-small;"> %</span></td></tr>
<tr>
<td bgcolor="#d7d7f9" colspan="2"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
<tr height="35">
<td bgcolor="#ebebff" height="35" nowrap="" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Magnesium</span></td>
<td bgcolor="#ebebff" height="35" nowrap=""><span style="font-size: x-small;">15.5</span><span style="font-size: x-small;"> %</span></td></tr>
<tr>
<td bgcolor="#d7d7f9" colspan="2"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
<tr height="35">
<td bgcolor="white" height="35" nowrap="" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Manganese</span></td>
<td bgcolor="white" height="35" nowrap=""><span style="font-size: x-small;">49.3</span><span style="font-size: x-small;"> %</span></td></tr>
<tr height="1">
<td bgcolor="#d7d7f9" colspan="2" height="1"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
<tr height="35">
<td bgcolor="#ebebff" height="35" nowrap="" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Niacin</span></td>
<td bgcolor="#ebebff" height="35" nowrap=""><span style="font-size: x-small;">6.9</span><span style="font-size: x-small;"> %</span></td></tr>
<tr>
<td bgcolor="#d7d7f9" colspan="2"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
<tr height="35">
<td height="35" nowrap="" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Pantothenic
Acid </span></td>
<td height="35" nowrap=""><span style="font-size: x-small;">10.5</span><span style="font-size: x-small;"> %</span></td></tr>
<tr height="1">
<td bgcolor="#d7d7f9" colspan="2" height="1"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
<tr height="35">
<td bgcolor="#ebebff" height="35" nowrap="" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Phosphorus </span></td>
<td bgcolor="#ebebff" height="35" nowrap=""><span style="font-size: x-small;">25.5</span><span style="font-size: x-small;"> %</span></td></tr>
<tr>
<td bgcolor="#d7d7f9" colspan="2"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
<tr height="35">
<td bgcolor="white" height="35" nowrap="" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Riboflavin</span></td>
<td bgcolor="white" height="35" nowrap=""><span style="font-size: x-small;">17.4</span><span style="font-size: x-small;"> %</span></td></tr>
<tr height="1">
<td bgcolor="#d7d7f9" colspan="2" height="1"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
<tr height="35">
<td bgcolor="#ebebff" height="35" nowrap="" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Selenium</span></td>
<td bgcolor="#ebebff" height="35" nowrap=""><span style="font-size: x-small;">15.5</span><span style="font-size: x-small;"> %</span></td></tr>
<tr>
<td bgcolor="#d7d7f9" colspan="2"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
<tr height="35">
<td height="35" nowrap="" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Thiamin</span></td>
<td height="35" nowrap=""><span style="font-size: x-small;">12.8</span><span style="font-size: x-small;"> %</span></td></tr>
<tr height="1">
<td bgcolor="#d7d7f9" colspan="2" height="1"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
<tr height="35">
<td bgcolor="#ebebff" height="35" nowrap="" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Zinc</span></td>
<td bgcolor="#ebebff" height="35" nowrap=""><span style="font-size: x-small;">12.2</span><span style="font-size: x-small;"> %</span></td></tr>
<tr>
<td bgcolor="#d7d7f9" colspan="2"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
</tbody></table>
<br />
<table border="0" cellpadding="0" cellspacing="0" style="width: 255px;">
<tbody>
<tr>
<td bgcolor="#d7d7f9" colspan="2"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
</tbody></table>
<br />
<table border="0" cellpadding="0" cellspacing="0" style="width: 257px;">
<tbody>
<tr height="3">
<td align="center" bgcolor="black" height="3" width="257"><img alt="" border="0" src="http://assets3.sparkrecipes.com/spacer.gif" height="1" width="1" /></td></tr>
<tr>
<td align="center" width="257"></td></tr>
<tr>
<td width="257"><br />
<br />
<span style="color: black; font-family: arial; font-size: xx-small;">*Percent Daily Values
are based on a 2,000 calorie diet. Your daily values may be higher or lower
depending on your calorie needs.</span></td></tr>
</tbody></table>
Stephanie Burke, MS, RDhttp://www.blogger.com/profile/16460242706610842175noreply@blogger.com0tag:blogger.com,1999:blog-8696495849937302612.post-85210789116976325562012-07-29T20:06:00.000-07:002012-08-02T12:35:28.797-07:00So Fit City Challenge<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSv5rnk5sizbf-Q1BvD5VHnxPF7K5Un5Rf3_40bK0WZtzpQijhnirOO1y71Nil81owzcbhrsyPlFV5rUjX2YEzT3stXjbKUmxmYHf0Si5nBKDow8QC8fXq4FyR4YS7FJyqaySPJKmaaVdG/s1600/so+fit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSv5rnk5sizbf-Q1BvD5VHnxPF7K5Un5Rf3_40bK0WZtzpQijhnirOO1y71Nil81owzcbhrsyPlFV5rUjX2YEzT3stXjbKUmxmYHf0Si5nBKDow8QC8fXq4FyR4YS7FJyqaySPJKmaaVdG/s1600/so+fit.jpg" /></a></div>
<br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">To all my local followers, be sure to check out Solano Fit Magazine's first So Fit City Challenge happening September 29, 2012 in Fairfield, CA. Help your city be the healthiest city in Solano County!</span> <br />
<br />
<span style="color: navy; font-size: 24px; line-height: 30px;">"The only way we can change our county for the healthier, is to do so together. It will literally take everyone; so get your family, friends, and neighbors to register for the race and rally your city for health, for fun and for the bragging rights!"</span><br />
<br />
<a href="http://www.sofitmagazine.com/sofit-city-register-now/"><span style="font-size: large;">http://www.sofitmagazine.com/sofit-city-register-now/</span></a><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Don't live in the area and want to support your city? Check out local runs and events happening in your area. </span><a href="http://www.active.com/"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">http://www.active.com/</span></a><br />
<br />
<br />
<br />Stephanie Burke, MS, RDhttp://www.blogger.com/profile/16460242706610842175noreply@blogger.com0tag:blogger.com,1999:blog-8696495849937302612.post-8811286530871749982012-07-29T19:53:00.000-07:002012-08-03T11:02:12.446-07:00Rev Up Your Morning Routine<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtyEx-5aOU3oXBGfR2HB3fpWiIorsttoS2b-_rqaFsmQ1fxSNWOm7UZsFriH5JO-9aeOoUqEbq4eOccJmYLt80FW0aej1fwyMAqjmCJ0-spajn2rq50qeWLgkhTzCA8q5ePQbCOBDxK3rJ/s1600/morning.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtyEx-5aOU3oXBGfR2HB3fpWiIorsttoS2b-_rqaFsmQ1fxSNWOm7UZsFriH5JO-9aeOoUqEbq4eOccJmYLt80FW0aej1fwyMAqjmCJ0-spajn2rq50qeWLgkhTzCA8q5ePQbCOBDxK3rJ/s1600/morning.jpg" /></a></div>
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I have been approached by various organizations to share their information on my blog. So far what I've come across I've liked so that is why I chose to share it with my readers. So let's see what </span><a href="http://www.onlinecollege.org/"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">www.onlinecollege.org</span></a><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> has to say about Morning Routines Making or Breaking Your Career.</span><br />
<br />
<a href="http://www.onlinecollege.org/2012/07/23/why-your-morning-routine-can-make-break-your-career/"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">http://www.onlinecollege.org/2012/07/23/why-your-morning-routine-can-make-break-your-career/</span></a><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">This week I am doing a 7 day arm challenge when I first wake up. I found it on Pinterest. I think this is a good way to get my morning off to a productive start! Wanna join me??? <a href="http://skinnyms.com/summer-arms-challenge/">http://skinnyms.com/summer-arms-challenge/</a></span><br />
<br />
<span style="font-family: Arial; font-size: large;">This week I also started that 7 day belly bloat tea drink I posted about two weeks ago. I will let ya'll know if I really lose the 5 lbs of water weight like it claims.</span>Stephanie Burke, MS, RDhttp://www.blogger.com/profile/16460242706610842175noreply@blogger.com0tag:blogger.com,1999:blog-8696495849937302612.post-82706167958697653092012-07-29T19:40:00.001-07:002012-07-29T19:40:11.247-07:00Maintain Your Mental Health<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhajTH0Jxepi5ETn0zBNiiqL_QaOS7t6CYvowsRGvDyUpIbdpz8XXWCqNX8Vw8DX-VyY1z44dmoJbjMBkzroMnjapAWwBV9tguQwPIqOGUI23izPqTsb6er48jL5R2RHixJy-oZV2s_InLd/s1600/mental.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhajTH0Jxepi5ETn0zBNiiqL_QaOS7t6CYvowsRGvDyUpIbdpz8XXWCqNX8Vw8DX-VyY1z44dmoJbjMBkzroMnjapAWwBV9tguQwPIqOGUI23izPqTsb6er48jL5R2RHixJy-oZV2s_InLd/s1600/mental.jpg" /></a></div>
<br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I know exercise is my cure for mental overload. I truly think it is the greatest medicine. Check out what the people from </span><a href="http://www.onlinepsychologydegree.net/"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">www.onlinepsychologydegree.net</span></a><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> asked me to share with my blog readers.</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">8 Drug-Free Remedies to Improve Your Mental Health</span><br />
<br />
<a href="http://www.onlinepsychologydegree.net/2012/07/25/8-drug-free-remedies-to-improve-your-mental-health/"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">http://www.onlinepsychologydegree.net/2012/07/25/8-drug-free-remedies-to-improve-your-mental-health/</span></a><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Now get to it!</span><br />
<br />Stephanie Burke, MS, RDhttp://www.blogger.com/profile/16460242706610842175noreply@blogger.com0tag:blogger.com,1999:blog-8696495849937302612.post-54389397727725687722012-07-26T00:30:00.001-07:002012-07-26T00:30:13.102-07:00Got Milk?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMnuEIh-ubsgKR6DsJ3tiYNjKiQT-OpoKtEEQ2Y76OstNxMgptrFd7fP-5UCUSLt3UI1w6EGb77zjWQpecj36g7sF3yH7gEY1rjBsBODNRhl32Mjnnt0qwHQKOMxuauCQ90lyfzRgdNqFu/s1600/milk.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMnuEIh-ubsgKR6DsJ3tiYNjKiQT-OpoKtEEQ2Y76OstNxMgptrFd7fP-5UCUSLt3UI1w6EGb77zjWQpecj36g7sF3yH7gEY1rjBsBODNRhl32Mjnnt0qwHQKOMxuauCQ90lyfzRgdNqFu/s1600/milk.jpg" /></a></div>
<br />
<br />
What's your opinion on milk? Check out my latest magazine article from Solano Fit Magazine.<br />
<br />
<a href="http://issuu.com/gotitgraphics/docs/sf_napa_julyaug_2012_web?mode=window&viewMode=doublePage">http://issuu.com/gotitgraphics/docs/sf_napa_julyaug_2012_web?mode=window&viewMode=doublePage</a><br />
<br />
Enjoy!Stephanie Burke, MS, RDhttp://www.blogger.com/profile/16460242706610842175noreply@blogger.com1tag:blogger.com,1999:blog-8696495849937302612.post-68710758773678576402012-07-24T11:24:00.000-07:002012-07-24T11:24:54.606-07:00Protein Pie<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuaX7LpLgS2G0RfNN0ZqbKx_7OAHNnsV3MuUUKvBSJDmidA-iMst3gbM3Kvwuww6lhu6jAOQwYoI20eKw3v4TVkmtW0Ljl-EBTmQr8cYrfBACjiepqfV2UMYKxji5BfTh_LlVLphndzndz/s1600/pie.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuaX7LpLgS2G0RfNN0ZqbKx_7OAHNnsV3MuUUKvBSJDmidA-iMst3gbM3Kvwuww6lhu6jAOQwYoI20eKw3v4TVkmtW0Ljl-EBTmQr8cYrfBACjiepqfV2UMYKxji5BfTh_LlVLphndzndz/s1600/pie.jpg" /></a></div>
<br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Many desserts lack protein, but not today. Have you ever had a pie that was packed with protein? Well if the answer is no, then now you can.</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I got the idea for these recipes from an Herbalife consultant I knew many years ago. She talked me into selling the products. I actually liked their protein shakes, vitamins and herbal tea concentrate but I am NOT a sales person so it didn't go very far.</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Anyways, here is a SUPER SIMPLE recipe to try the next time you are craving pie.</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Today's creation was a <strong>Banana Cream Protein Pie</strong></span><br />
<br />
<u><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Ingredients</span></u><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1 cup of your favorite vanilla flavored protein powder (or sweet cream if you buy Visalus)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">2 cups milk of your choice (I had almond/coconut blend in my house but if you go for fat free cow's milk or soy milk you will get much more protein)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">2 small packets of sugar free pudding mix - one vanilla, one banana cream</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">1-2 bananas</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">cinnamon</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">chopped walnuts</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Nilla Wafer prepared pie crust</span><br />
<br />
<u><span style="font-family: Arial; font-size: large;">Directions</span></u><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Blend milk and protein powder. Add pudding packets and mix well. </span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Slice bananas and layer bottom of pie crust with banana slices. Pour batter into crust.</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Sprinkle pie with cinnamon and walnuts. You can also top this pie with whipped cream (tub) but I didn't have any.</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Let this set in the refrigerator for atleast an hour.</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Makes 8 slices. Enjoy!!</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Estimated about 250-300 calories, 7-14 grams of protein per slice - depends on protein powder, milk, pie crust, toppings</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">** Now you can make any pie you'd like. Choose your favorite protein powder, milk, pie crust, and pudding mix.</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span></div>Stephanie Burke, MS, RDhttp://www.blogger.com/profile/16460242706610842175noreply@blogger.com0tag:blogger.com,1999:blog-8696495849937302612.post-49831504847237690622012-07-21T22:25:00.002-07:002012-07-21T22:25:41.777-07:00Healthy Burger and Tots<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja-WAgGqAS7rOQdYrnvGqhWA7Bf2Upl1w3alAsswK3PYVRTxj0THGi-wY55_i44oRurT1B0iU7tpk8gXj3_yhgXbOhGOPTGuemyH1E244HNMBHr2pLwXjNwq5ueDO3PpyNvQO4vHxatFYG/s1600/burger.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja-WAgGqAS7rOQdYrnvGqhWA7Bf2Upl1w3alAsswK3PYVRTxj0THGi-wY55_i44oRurT1B0iU7tpk8gXj3_yhgXbOhGOPTGuemyH1E244HNMBHr2pLwXjNwq5ueDO3PpyNvQO4vHxatFYG/s1600/burger.jpg" /></a></div>
<br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">A burger and fries is one of the most popular meals in America. So a burger + tots + Coke at Sonic sets you back 900 calories.</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">How about we mix things up a bit and make a healthy meatless burger and tots for less than 500 calories. This meal also contains way less fat than a typical burger meal and was high in protein. Skip the Coke and opt for a diet soda or better yet, water!</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I got these two recipes from Pinterest and tried them tonight. I LOVED this dinner!</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtV3jmYkeZ-_1JrK0601s6KNGXAoW5CbFWh6g1o3HW10noEBCM_cfEfG2b91C4eg7e5Kj6ojpBpGmNBimfVETH1qUFnxCQbQPkl9ceqN5deGesn8NRqaBHDyXHT1GxT9k3W-7sTaUVM9hd/s1600/burger2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtV3jmYkeZ-_1JrK0601s6KNGXAoW5CbFWh6g1o3HW10noEBCM_cfEfG2b91C4eg7e5Kj6ojpBpGmNBimfVETH1qUFnxCQbQPkl9ceqN5deGesn8NRqaBHDyXHT1GxT9k3W-7sTaUVM9hd/s1600/burger2.jpg" /></a></div>
<br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Enjoy...</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">
</span><br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Black Bean Burgers<o:p></o:p></span></span></span></b></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">
</span><br />
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Mash can of black beans <o:p></o:p></span></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">
</span><br />
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">2 T. ketchup<o:p></o:p></span></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">
</span><br />
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">1 T. mustard<o:p></o:p></span></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">
</span><br />
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">1 t. onion powder, 1 t.
garlic powder<o:p></o:p></span></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">
</span><br />
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Pinch of ginger powder or
turmeric or any spice (I used chipotle)</span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">
</span><br />
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">1/3 cup instant oats (I used 5 minute oats)<o:p></o:p></span></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">
</span><br />
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Form into patties and cook
7 minutes on each side<o:p></o:p></span></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">So I used my food processor to blend all of the ingredients together and made three large patties and cooked them in a skillet with non-stick no calorie olive oil spray. I built my burger on a whole wheat sandwich thin with dijonnaise, 1/4 avocado, baby spinach, tomatoes, and cholula. YUM! I can't wait to have another one tomorrow!</span><br />
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</span><br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Zucchini Tots<o:p></o:p></span></span></span></b></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">
</span><br />
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">1 cup shredded, peeled
zucchini (about 2 zucchinis)<o:p></o:p></span></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">
</span><br />
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">1 small onion, diced<o:p></o:p></span></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">
</span><br />
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">1 egg<o:p></o:p></span></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">
</span><br />
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">1/4 Italian seasoned bread
crumbs<o:p></o:p></span></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">
</span><br />
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">1 teaspoon garlic powder<o:p></o:p></span></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">
</span><br />
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">1 teaspoon seasoned salt<o:p></o:p></span></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">
</span><br />
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">1/2 teaspoon black pepper<o:p></o:p></span></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">
</span><br />
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">1/2 cup shredded cheddar
cheese<o:p></o:p></span></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">
</span><br />
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">paprika to garnish</span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">
</span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;">Preheat your
oven to 425 degrees. In a large bowl, combine the first 8 ingredients. Spray 24
mini muffin cups with non-stick cooking spray. Using a small spoon, evenly
distribute the zucchini mixture among the cups - filling about halfway &
pressing the mixture down a little with the back of the spoon. Sprinkle with
paprika. Bake for 20 minutes. Serve with chipotle ranch sauce, if desired.</span></span></div>
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<span style="line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span style="font-size: small;">I shredded one zucchini (skin on) and one large carrot using my food processor. I used 1/3 cup cheddar cheese to save a little on calories/fat. My recipe made 16 mini tots and yes my calorie calculation for the above burger + 16 tots was under 500 calories. It was delicious and super filling.</span> </span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">
</span>Stephanie Burke, MS, RDhttp://www.blogger.com/profile/16460242706610842175noreply@blogger.com0tag:blogger.com,1999:blog-8696495849937302612.post-90213142325066125732012-07-19T20:49:00.001-07:002012-07-19T20:49:19.983-07:00Meatless Meals Day 4: Pizza and Salad<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx9JLVsTcUROAuCCcW19eva-lr9u3bwHgklZ85qrEJ8LUsDy0Jisu0qW8gqAOVWnY-tbW3XYl7mAaiRnhTjAnyn4heFmEERZg2fkH8ZXEJvg9wShlj-0zv7fNmMTrxb3pKu9azSajBPXk3/s1600/pizzasla.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx9JLVsTcUROAuCCcW19eva-lr9u3bwHgklZ85qrEJ8LUsDy0Jisu0qW8gqAOVWnY-tbW3XYl7mAaiRnhTjAnyn4heFmEERZg2fkH8ZXEJvg9wShlj-0zv7fNmMTrxb3pKu9azSajBPXk3/s1600/pizzasla.jpg" /></a></div>
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<span style="font-size: large;">So we all love pizza and salad right? Well here is a spin on the tradition pizza buffet. The major bonus here is that this meal is mostly all veggies and very little carbs!</span><br />
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<span style="font-size: large;">Now if you are a follower of Pinterest then you may have seen the pizza I am about to share, cauliflower crust pizza.</span><br />
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<span style="font-size: large;">I had to test it out for myself and I have to say I love it! Next time I am going to try to get the crust crispier and use less cheese, but for now, this is how to create this delicious dish...</span><br />
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<span style="font-size: large;">First for the salad. I made most of the salad yesterday because I like the cucumbers and onions to marinate over night but that is optional. This cucumber salad recipe is from my mom but I added a few more goodies to the mix.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWLL-VSUgmv3o91liuVzQZsC0pB8SoPNa6XcXZdAHPJKrhsGKBPAnJqp9jm-SYWbs0nmV5k36muffrPEcyTJdSTUrPcmt4CxcgfQOhmYdyHicIGbedNgT1DXHZBh5s4-deTUyNOB4MDX3i/s1600/cucumber+salad.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWLL-VSUgmv3o91liuVzQZsC0pB8SoPNa6XcXZdAHPJKrhsGKBPAnJqp9jm-SYWbs0nmV5k36muffrPEcyTJdSTUrPcmt4CxcgfQOhmYdyHicIGbedNgT1DXHZBh5s4-deTUyNOB4MDX3i/s1600/cucumber+salad.jpg" /></a></div>
<div style="text-align: left;">
Mom's Cukes n' Vinegar:<br />
<br />
1 med. to large cuke, thinly sliced<br />
1 small onion, thinly sliced<br />
1 T. sugar<br />
1/2 t. salt<br />
dash pepper<br />
1/2 C. vinegar<br />
1/4 C. Canola oil<br />
Combine all ingredients. Cover and refridgerate til ready to eat. Serve with a draining spoon.</div>
<br />
Then today I added sliced tomatoes and chopped avocado!<br />
<br />
<span style="font-size: large;">Now onto the pizza...</span><br />
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<span style="font-size: large;">Makes a small personal pan pizza for one or two to share. I made this pizza again tonight and I used the rest of the cauliflower (probably more than half a head of cauliflower ~ 2-3 cups) and I added a little more water and I used one whole egg and one egg white. I also added a tablespoon of Chia seeds for added protein, fiber and omega-3s! This time my pizza was bigger, about a small to medium sized pizza. This pizza crust also took the entire 15 minutes to cook as opposed to the recipe below where the personal pizza only cooked for about 10 minutes.</span><br />
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<div style="text-align: center;">
Cauliflower Crust Pizza</div>
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<strong>Ingredients:</strong><br />
1 cup cooked, riced cauliflower<br />
1 cup shredded mozzarella cheese*<br />
1 egg, beaten<br />
1 tsp dried oregano<br />
1/2 tsp crushed garlic<br />
1/2 tsp garlic salt<br />
Olive oil (optional)<br />
Pizza sauce<br />
Mozzarella cheese, shredded<br />
Other additional toppings of your choice<br />
<br />
<strong>Directions:</strong><br />
To rice your cauliflower, take 1 large head of cauliflower, remove the stems and leaves, and chop the florets into chunks. Add to a food processor and pulse just until it looks like rice. Alternatively, you can grate the cauliflower with a cheese grater.<br />
<br />
Place the riced cauliflower in a microwave safe bowl, add 1/4 cup water, and microwave for 6-8 minutes, stirring half-way through.<br />
<br />
To make the pizza, preheat the oven to 450 degrees F. Spray a pizza pan or cookie sheet with non-stick cooking spray. Mine stuck a little, so next time I will use extra spray.<br />
<br />
In a medium bowl, combine the cauliflower, mozzarella cheese and egg together and stir until well incorporated. Add the oregano, garlic, and garlic salt. Transfer to the cookie sheet, and shape into a 9-inch circle. Brush the crust with olive oil to help it brown in the oven. I wasn't able to brush my dough, it just seemed to sticky, so I used my Misto spray. (What's a misto spray? Check out my recipe favorites tab to find out)<br />
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Baked at 450 degrees F for 15 minutes, until the crust is browned and cooked through the middle. I only had to bake mine for 10 minutes but all oven vary. <br />
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Remove the crust from the oven, add your sauce, cheese and toppings. Place under a broiler at high heat until the cheese is melted and bubbly. (About 3-4 minutes). The toppings I chose were mushrooms and red onions. I sauteed these on the stove top while the crust was baking. I used fresh marinated cherry-sized mozzarella balls as my cheese topping. So yum! <br />
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Allow the pizza to cool slightly, then cut into slices and serve.<br />
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Recipe from <a href="http://stickafork.net/">http://stickafork.net</a><br />
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<br />Stephanie Burke, MS, RDhttp://www.blogger.com/profile/16460242706610842175noreply@blogger.com1tag:blogger.com,1999:blog-8696495849937302612.post-90201421492102826302012-07-17T21:34:00.001-07:002012-07-18T07:17:16.576-07:00Meatless Meals Day 3: Saucy Veggies<span style="font-size: large;">I can't stop eating vegetables and sauce. It is just so easy and delicious.</span><br />
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<span style="font-size: large;">Tonight's creations included a vegetable plate topped with pasta sauce and parmesean cheese for me.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Jon wanted pasta so I boiled some whole wheat lasagna noodles and wrapped up the fresh veggies with the lasagna noodles and made lasagna roll-ups. This dish would be even better if it was topped with cheese and sauce and baked until the cheese gets bubbly but we enjoyed our dinner without ooey gooey cheese.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Veggies we enjoyed tonight (all compliments of Larry's Produce): string beans, yellow squash, onion, red bell peppers, mushroom, asparagus</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4yqWeH-o8KdxDBMRyOiPzhyphenhyphenSyV3Et-XYxunNDRQJfV31Uc6V4CNp08NHi3qAAyt84BuXdVP2gcufEghT1_a277VIb2vz5OB2hW03kZzOyo8LPtWx5FymjcRReMZe49O1cfQcyY8J0z2Zz/s1600/vegg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4yqWeH-o8KdxDBMRyOiPzhyphenhyphenSyV3Et-XYxunNDRQJfV31Uc6V4CNp08NHi3qAAyt84BuXdVP2gcufEghT1_a277VIb2vz5OB2hW03kZzOyo8LPtWx5FymjcRReMZe49O1cfQcyY8J0z2Zz/s1600/vegg.jpg" /></a></div>Stephanie Burke, MS, RDhttp://www.blogger.com/profile/16460242706610842175noreply@blogger.com0tag:blogger.com,1999:blog-8696495849937302612.post-38947269261520755752012-07-16T22:03:00.000-07:002012-07-16T22:03:28.454-07:00More Meatless Meals<div style="text-align: center;">
<strong><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Italian Grilled Eggplant and Zucchini</span></strong></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Slice your eggplant and zucchini into thick disks. Toss in olive oil. Heat your grill and line the grill with foil, sprayed with non-stick olive oil spray. Carefully lay the zucchini on the foil and season with salt-free seasonings (rosemary, garlic, onion-herb).</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">While the veggies are grilling, sautee sliced mushrooms on the stove top. Add 4 tablespoons of California Sun Dry - garlic with sundried tomatoes and sauteed for a few minutes longer. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">In a separate saucepan, heat 2 cups of jarred pasta sauce (or make your own homemade - I didn't have time so just went with the jarred sauce; it was mushroom and olive). Add the mushroom mixture to the pasta sauce and heat until fully cooked (few minutes).</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Flip the grilling veggies. Once they are cooked through, line the eggplant on the bottom of a glass dish. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Spread1-2 garlic herb Laughing Cow cheese wedges on the eggplant. Top with the grilled zucchini and spread with 1-2 more cheese wedges. Top with mushroom sauce and sprinkle with parmesan cheese! </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">So easy and so DELICIOUS! Pair with red wine if you'd like. I do!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNEiWXxLpiOthpgNec5UfS6qTW6n-c3fVU8dqSIYg9fPR5GhQtAKi0C1yRCPIdSFN11FjCEV55yprFJkOvT1gKcwDw7CxtVGM9MqV7xgVRXicD2Xt4KO1xpJhiK6X1_fR8fbhewXpVOZq5/s1600/wino.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNEiWXxLpiOthpgNec5UfS6qTW6n-c3fVU8dqSIYg9fPR5GhQtAKi0C1yRCPIdSFN11FjCEV55yprFJkOvT1gKcwDw7CxtVGM9MqV7xgVRXicD2Xt4KO1xpJhiK6X1_fR8fbhewXpVOZq5/s1600/wino.jpg" /></a></div>
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Skip the cheese for a vegan dish!</div>
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</div>Stephanie Burke, MS, RDhttp://www.blogger.com/profile/16460242706610842175noreply@blogger.com0