According to expert weight loss and nutrition coach, Dr. Jonny Bowden, one of  the secrets to managing weight (and eating less food in general) is to keep your blood sugar from going on a roller coaster ride. (When blood sugar shoots up- as it does when you eat high carb foods, it also crashes back down, leaving you ravenously hungry.) The best way to keep your blood sugar even (and keep cravings at bay) is to eat high fiber foods. They  enter the bloodstream slowly and keep you full and satisfied longer. And no food accomplishes this better than beans! Mix with some cheese, seeds and apples and you have an amazing breakfast.

PS This also makes a quick but hearty snack with great staying power!

Ingredients:

• 2/3 cup water
• 4 crisp apples (Gala or Pink Lady work well), cored and diced, unpeeled
• 1 cup cooked chick peas (drained and rinsed, if canned)
• 1 cup grated cheddar cheese
• 1 cup toasted, tamari sunflower seeds

Directions:

1. Bring water to a simmer over medium heat.
2. Add apples and cook, uncovered, until water has evaporated, about 5-7 minutes.
3. Add chick peas and toss gently to warm them.
4. Sprinkle cheese over all and cook for 1 minute or until cheese is melted.
5. Top with sunnies and serve immediately.

Ingredients:
1/4 cup sun-dried tomatoes
10-ounces fresh or frozen/thawed spinach
1/2 cup chopped onion
1/4 cup crumbled feta cheese
1 1/2 pounds ground free range turkey or chicken
1 cup quick or old fashioned rolled oats
1 teaspoon garlic powder
1 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/2 cup light coconut milk

Heat oven to 400 degrees.  Soften tomatoes according to package directions;  coarsely chop and set aside.

In small skillet, cook spinach and onion over low heat 4 to 5 minutes or until onion is tender.  Remove from heat;  cool slightly.  Stir in cheese;  set aside.

In large bowl, combine turkey, oats, garlic powder, oregano, salt, pepper, milk and sun-dried tomatoes;  mix lightly bur thoroughly.

Shape 2/3 of turkey mixture into a 9 x 6  inch loaf in a 13 x 9 baking dish.  Make a deep indentation down center of turkey mixture, leaving about 1 1/2 inches around edges of loaf;  fill with spinach mixture.  Top with remaining turkey mixture to completely cover spinach filling;  pinch edgers to seal.

Bake 30 – 35 minutes or until juices run clear when pierced with fork.  Let stand 5 minutes before slicing.  Serves 8.

Enjoy!

The Seduction Meal by Donna Webb of Inspire A Life In Balance

It’s all about Food + Romance and the premise that everyone should learn to master one dish – a Seduction meal, to enchant and captivate that special someone in your life

Here is a spicy dish for your spicy dish.

Crab cakes & Spicey Remoulade

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Spicy Remoulade

1 Cup Light Mayonnaise

4 Teas. Finely Chopped Scallions

2 Teas. Fresh Lime Juice

1 Teas. Dijon Mustard

1/2 Teas ground Cumin

1/2 teas. Chipotle Sauce

2 Tbl. Chopped scallions for garnish

Combine all ingredients and chill for 1 hr. Serve on top of each Crab Cake.

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Crab Cake

1/2 Cup Light Mayonnaise

1 lg egg

1/2 Teas. Chipolte Sauce or any hot pepper sauce

1/2 teas. ground Cumin

2 6 oz Crab Meat, drained (be sure to pick out any shells)

1 cup dry unseasoned bread crumbs

1/2 cup of frozen corn kernals

1/3 cup diced red pepper

1 Tbl. water (if needed)

1-2 Teas. Olive Oil

In med. bowl, whisk together Mayo, egg, pepper sauce and Cumin. Add crab meat (break up any lumps), bread crumbs and roasted pepper. If the mixture is to dry add 1 tbl. wate to moisten allowng all ingredients to stick together. Cover and refrigerate for 1-2 hours. This may be prepared up to 24 hours in advance. Divide the crab patties 6-8 for entree. Each pattie should be 1 inch thick. Pre- heat skillit or griddle (use light coat of Olive Oil) Cook for 4-5 min. until golden brown. Serve right away with a dollop of the spicy remoulade.

Keep your love and romance alive it is very much a part of keeping balance and being healthy.

A delicious treat that wont spike your blood sugar or weight like ordinary cheesecake.  That is, if you actually only eat 1 small piece :-)

Crust
3/4 cup crushed graham crackers
3/4 cup ground almonds
1 tsp cinnamon
1 tbsp butter

In food processor grind almonds (still slightly chunky – not into fine meal), add all the other ingredients and process together.

Pat this mixture in the bottom of a 10″ springform pan. Bake at 375 degrees for 12-15 minutes.

Watch for burning! Allow to cool completely.

Filling
2 – 8oz Neufchatel cheese (low-fat cream cheese)
3 – 8oz cream cheese
1/2 cup + 2 tbsp xylitol
3 eggs
1 cup canned pumpkin
1 tsp pumpkin pie spice

In a mixer, blend Neufchatel, cream cheese and xylitol until creamy, add eggs one at a time (blending well after each addition), add the pumpkin and blend thoroughly. Should be light and creamy.

Spread over cooled crust and bake in 350 degree oven for 20 minutes, then lower temperature to 300 degrees and bake for an additional 25-30 minutes.

Cool, refrigerate overnight.  Serves 16
Recipe from JJ Virgin

(Serves Ten)

4 lbs extra lean ground beef
4 cans kidney beans (15.5 oz cans), drained and rinsed
2 large onions, chopped
2 large tomatoes, chopped
1 lb carrots, peeled and sliced
4 bell peppers – 1 green, 1 red, 1 yellow, 1 orange, cut into 1/2 inch squares
6 cloves garlic
Two 46-fl oz bottles V8 vegetable juice, spicy hot
Cashew meal
Spices:  4 tbsp chili powder, 1 tsp cumin, 2 tsp paprika, 1 tsp celery see, 1 tsp fresh ground pepper.

In a large skillet, brown the beef, one pound at a time, over high heat together with garlic and onions.  If your skillet is large enough, you can brown all the beef at once.  On the last batch, add the spices and continue frying for another couple of minutes.  Add the browned beef to a very large pot with a lid, and add the beans, tomatoes, carrots, peppers, and V8 juice.  Bring to boil and then reduce heat to simmer.

Cashew meal:  Process cashew in a blender in short bursts until a grainy meal is formed. Stir in the cashew meal, cover, and simmer for an additional 30 minutes.

Each serving contains:  630 cals, 71 grams protein, 53 grams carbohydrates, 11 grams fiber, 18 grams sugar, 13 grams fat

Guacamole Stuffed Tomatoes

12-15 small tomatoes (about 2.5 in)
1 TB olive oil
1 TB fresh lime juice or meyer lemon
3 avocados
1TB finely chopped red onion
1 clove minced garlic (or 1/2 tsp garlic powder)
1/2 tsp finely chopped fresh cilantro
1tsp minced fresh jalapeño chile
1/2 tsp sea salt
1/8 tsp ground pepper

Cut tomatoes in half, scoop out soft center –save tomato pulp in bowl. Mix olive oil & lime juice together to drizzle over tomato shells and set aside. I prefer to chop up avocados to make a chunkier dip rather than a mashed up spread. Add red onion, garlic, cilantro, jalapeno, sea salt & pepper. Fold in tomato pulp. Scoop into shells and serve — a great appetizer.

You may use cherry tomatoes to make “baby appetizers” but you have to be careful because they break up easier–but they are SUPER cute You may play around with the spices and onions for variation.

Recipe by Nancy Newcomer
Back to the Kitchen: Healthy Living with Real Food

“Back to the Kitchen: Healthy Living with Real Food” on FB
@NancyNewcomer on Twitter

Prep and Cook Time: 20 minutes.
Makes 6 servings

Try this wonderful, lean meal from Sunset magazine.  It get’s the Fit 4 Success stamp of approval!

4 boned, skinned chicken breast halves (about 1/1/2 lbs.)

1 1/4 cups plain whole-milk yogurt

1 1/4 tsp. ground cumin

1 tsp. fresh lemon juice

3/4 tsp. kosher salt

1/2 tsp. red chile glakes

1/4 tsp. ground turmeric

1 tsp. vegetable or macadamia nut oil

1 English cucumber, diced

2 tbsp. minced shallot (1 mdium)

1/4 cup chopped fresh mint leaves

Freshly ground black pepper

1. Rinse chicken and pat dry.  Trim any fat and remove the tender from each breast (reserve for another use).  Working 2 at a time, arrange chicken between layers of plastic wrap.  With a meat mallet or rolling pin, pound meat to an even thickness of 1/4 in.

2. Prepare a grill for direct high heat (about 500 degrees; you can hold your hand 5 inches above cooking grate only 2-3 seconds).  If using charcoal, spread half-lit coals in firegrate, top with cooking grate to preheat, and let heat build to high.

3. In a medium bowl, combine yogurt, cumin, lemon juice, 3/4 tsp. salt, the chile flakes, and tumeric.  Set aside 1/2 cup yogurt mixture.  Add chicken to bowl, flip to coat on both sides, and let sit at room temperature 10 minutes.  Transfer chicken to a plate, wiping off excess marinade; rub lightly with oil on both sides.

4. Using metal tongs, wipe cooking grate with oiled paper towels.  Grill chicken, covered, 3 to 4 minutes.  Turn over, cover, and cook 2 to 3 minutes more.  Transfer to a clean plate and season with salt.

5. In a serving bowl, combine cucumber, shallot, mint, reserved 1/2 cup yogurt mixture and salt and pepper to taste.  Serve chicken with cucumber salad.

Serves 4

Per Serving:  245 calories, 39 grams protein; 6.3 grams fat; 6.2 grams carbohydrate, 383 grams sodium.