Keep your diamonds, I have ONION rings!

My inner fat girl is VERY excited to tell you all about the onion rings I made tonight.  These started as a special request from a friend and reader who said jokingly that onion rings were the only vegetables she could get her husband to consume; specifically the "blooming onion" from an unnamed chain steakhouse. I also figured with the Super Bowl on the horizon, that it might be delightful to be able to nosh on onion rings without hardly any guilt.

Since I don't think I have the surgical prowess to cut the onion into an actual "flower" shape nor do I have one of those fancy onion cutters, I opted for onion rings.  And of course, in the spirit of lightening things up in the interest of trim waist lines and over all health, I had to put my own spin on these.  These were oven baked on a rack instead of fried in order to produce a crispy end result and to eliminate the need for ANY oil.

I also tried to replicate a dipping sauce for the rings, and instead of using a ton of sour cream, I opted for plain Greek yogurt; jazzed up with spices.

Here is the recipe:

Better Than Diamond Onion Rings

Ingredients: ( serves 2 very generously)

- 2 large yellow onions
-2 cups Panko (Japanese bread crumbs)
- 1 1/4 cups whole wheat flour
-1 cup beer of your choice ( I used Sierra Nevada Pale Ale I found in the fridge)
-2 egg whites and 1 yolk
-2 tsp Cayenne pepper
-Salt
-Pepper

For the dipping sauce:
-1 cup plain Greek yogurt
- 1/2 cup Olive Oil Mayonnaise or Vegenaise
-1 TBSP onion powder
-2 tsp Cayenne ( or more if you like it spicier)
-2 tsp Paprika
-Salt & pepper to taste

To begin, preheat your oven to 425 degrees.  Find a wire rack and place it into a baking sheet.  This method allows the air to circulate around the onion to make it crispy without frying.  Cut the onion into rings about 1/4 - 1/2 inch thick and set aside.  Find 3 shallow dishes; in the first, add the flour. In the second dish, beat the eggs and add the beer, and finally in the third dish, add your bread crumbs and seasonings.
To proceed, keep your three dishes in that order; flour; liquid and bread crumbs. Keep your baking sheet/rack right near by.  Start by dredging the rings ( I found that single or double rings were best) in the flour, next coat thoroughly in the liquid, and finally coat in bread crumbs.  Gently shake off excess and arrange on rack.  Cook these for about 12-15 minutes. They should be golden and crispy when you remove from the oven.

While they are baking, assemble your sauce. Mix together yogurt and mayo/vegenaise and all spices until you achieve a flavor and seasoning level you enjoy.

Finally, the moment we've all been waiting for...CRUNCH!

Enjoy these with a great deal less guilt than the fried, greasy alternative!

Cheers!

Until next time,

xo

Brussels Sprouts, so adorable and so misunderstood.

If there is one vegetable I can think of that has kind of a notorious reputation, it's the lowly Brussels sprout.  I'm quite certain we all know someone who can easily name it as their most detested vegetable. 

It's so sad because they are so stinkin' cute.  They may look like under ripe cabbage, when in fact their species is in fact, fully grown in the size we typically see it at our local grocery store.  They are very light on calories, with only a measly 56 per cup.  

That is really the only place they lack, as they are full of vitamin C ( very important during flu season!), potassium, vitamin B-12 and even 3 grams of protein.  They are also rich in fiber. 

They are an inexpensive veggie side dish and are seasonal, so now is the time to broaden your horizons or give them another chance!

Still not convinced? I've included a recipe I make frequently that may change your mind.  This could act as either a side dish or main event depending on your mood.  Instead of the typical boiled veggie preparation, oven roasting the sprouts creates a delightful crunchy consistency and nutty flavor; not that over bearing cabbage soupy vibe that gave them the bad rep in the first place.  

Oven Roasted Baby Portabella Mushrooms and Brussels Sprouts (serves 2)

Ingredients:

-A little over a pound of fresh Brussels sprouts, washed.

-1 16oz container fresh baby bella mushrooms; whole.

-Approximately 2 TBSP good quality extra virgin olive oil.  

-Sea salt and fresh black pepper to taste

-Red chili flakes (optional)

Preheat oven to 400 degrees.  Wash Brussels sprouts and dry thoroughly.  Cut in half and toss onto generously sized baking sheet.  Clean mushrooms with paper towel to remove any dirt or grit, then cut them in half as well, depending on size.  Add mushrooms to baking sheet, and toss with olive oil to coat.  This will help the veggies caramelize in the oven and also prevent from sticking.  Salt and pepper to taste, if you wish for an extra kick, add the chili flakes as well. Put it in the oven for about 15-20 minutes depending on the potency of your oven, and how crunchy you like your sprouts. 

Enjoy!

Til next time....

A Word About Eggs...

Yesterday, I got a question in my inbox regarding my egg & avocado recipe from yesterday.  The question was to essentially clear up some of the information about eggs. Good or bad? Healthy or not?

Without a doubt, I've heard it said that eggs are "bad", and that is just not true.  I think they got that reputation years ago before the recommendation from the AHA (American Heart Association) changed in 2000.
Nowadays, the general rule is that a healthy adult can consume one egg per day.  Keep in mind, this refers to one WHOLE egg, yolk and all. The yolk is where the controversy...and consequently; flavor is.  The yolk is full of iron, carotenoids, and protein to name a few.  A whole egg boasts a meager 70 calories on average, depending on size.

Egg whites on the other hand are NOT very flavorful, but have very little cholesterol or fat.  They do still have plenty of protein and can be easily dressed up with veggies and hot sauce, which is why they have become a favorite of those watching caloric intake.

Eggs are an eggceptionally ( groan, sorry) inexpensive source of protein. If you can a afford very little else, spring for some organic eggs and you can easily satisfy your protein intake needs.

So, in short; they are "good".  As with most any other food, you can consume whole eggs in moderation; egg whites you can be more liberal with because you've removed the yolk.  Perhaps try a ratio of one whole egg and 2 additional whites for your next breakfast scramble.

One final word; please buy real eggs, not the "eggs" in a carton.  The real thing is cheaper and a whole food product without any byproducts or extra ingredients.

Til next time...

Lunch...but lets face it, I can eat this anytime of day...

So this delight took me a whopping 5 minutes to create.  It has a ton of protein, fiber, vitamins and Omega-3s.  I may have cheated by using some of the quinoa I cooked a few days ago to use for breakfasts, but that's not really cheating...that's thinking ahead. Here's what I did:

Ingredients:
-1 cup cooked quinoa
- handful of ripe cherry tomatoes
-3 generous splashes red wine vinegar ( balsamic or white wine vinegar would be lovely too)
-1 half medium sized Haas avocado
-1 medium egg ( though again, if you eat plant based; a veggie pattie or veggie sausage would be good too)
-Salt and pepper to taste
-1 teaspoon olive oil

I started by heating the olive oil in a non-stick pan ( by going non-stick for eggs, you use less oil).  Once it was hot, I added the egg.  I like them over hard so I cooked and flipped until the yolk was set, but you may prefer yours over easy.
In the mean time, I sliced the tomatoes in half and topped with the vinegar and salt and pepper.  I warmed up the quinoa in the microwave, topped with sliced avocado, the tomato mixture, then the egg.

Easy and delightful :)

Fitting it all in....Literally.

Just a few words about priorities and making time for what you love...and what you need.

Before I got pregnant, training and healthy eating were always a priority for me, so I never questioned that they would still be so after I had the baby.

What I didn't realize was the challenge that awaited me.  Even as busy as I was pre-baby with Ironman training, full time work and school, I thought I understood the value of all 24 hours in a day.

And then my baby girl arrived....  Even though for the time being, I am at home with her, the task of attending to the needs of an infant is an around the clock job.  Couple that with the expectations we sometimes put on ourselves to manage other aspects of our life in making sure the house is put together, and other needs are met.
To negotiate with little girl's sometimes erratic sleep schedule, and at times, lack of sleep of my own, I had to get creative with fitting in workouts...and heck...even WHAT the workouts were.  Sure I have a jogging stroller, but if the weather is all Polar Vortex-y, I can't take her out in that.  I also have to strike a balance with my already understanding husband, I can't ask him to take all responsibility in the evenings when he gets home.  I didn't think that was fair...

So what's the solution? Indoor bike training during naps has been amazing to help build back the cardio fitness I had before.  The crazy thing is, without the luxury of tons of time to exercise, one tends to be even more motivated to make it count.  So, the baby naps for an hour? No light riding or spinning for me.  Hard and heavy intervals, while tough; are the most effective use of time. I try to use every possible spare moment, even during household chores and while the baby is otherwise occupied in a bouncer to add in lunges, squats, crunches, push-ups...you name it.  Foot of snow in the drive way? Great...let me get my sweats and my shovel.

It may sound silly, but I had gotten a lot of questions on my personal Facebook page about "how I had done it" or "how I fit it in".  My answer is that it is not easy, and it does take creativity and commitment, and it absolutely can be done.  I look at at this way, if I feel good and have more energy; my family will benefit, not just me.
No mom, at any stage of their kid's lives should feel guilty for waiting to be healthy and fit. Period.  It is not a luxury, it is a priority.

Til next time...

So I've been more than a little lazy with my writing lately.  I started this s a creative outlet to be able to talk about things that I'm passionate about, but with the holidays (holidaze), I have been more than a touch out of step.  

But here I am, new year...new energy and ready to go.  I've resolved this year to be kinder to my self. I really think all people should do the same.  Let me explain.  This time of year is notorious for decision making that revolves around the treadmill.  I see so many people who wake up on January first and decide they are going to TOTALLY OVERHAUL their lifestyle.  Not a tweak here or there, but to go from fast food eating sedentary to active spinach eater in the course of a day.  Understand, I think it is wonderful people want to make a change and they see the need for it, but this drastic behavior is not being kind to yourself.  

That kind of thinking, in my own opinion, is the whole reason most new years resolutions fail before the clock strikes midnight.  Why not try a less drastic approach? Believe it or not, smaller, more incremental changes can make all the difference. 

Instead, why not...

-Try resolving to drink more water and less pop and juice? 

-Swap a salad or other steamed veggies 3 out of 4 times you eat out versus a french fry.

-Only order dessert on special occasions.

-Go meatless one day per week.

These are just a few examples...and guess what? If you stay consistent with these, you'll already be able to see some measurable results sooner than you think.  

Ok, that's all for today.  I think I'm going to start taking photos of some of my workouts and new exercises I come up with to post here for some extra visual and how to, so that's what's next.

Til next time!

Cooookies!!

I have to admit that I am a closeted sweet tooth. I say I'm not, but I totally am. With the holidays in full swing, I know there's an awful lot of delicious temptation covered in frosting and sprinkles looking oh-so cute and delicious.  If I'm being purely honest, I've given into temptation more than once...or twice...

That being said, it's totally ok to give in a little. Have a few, and then WALK. AWAY. For me, that's no easy feat, so I decided to do some research on building a healthier cookie; something that tastes good that won't give me anxiety about getting into my jeans.  I'm a fan of oatmeal cookies, so I decided to find a healthy variant on those.  Oatmeal- real rolled oats ( the big Quaker cylinder-like package) are what you're after, if you can help it, don't substitute the instant kind, which usually is packed with extra additives and sugar you really don't need.  Real oatmeal is full of fiber, it's a whole grain and it digests slowly in our bodies.  Nutritionally speaking, this means you don't have to eat many to feel satisfied and they'll actually help keep you full until your next meal.

The other curve ball with these cookies is that they don't require any butter or eggs, which will appeal to a great deal of special dietary concerns and also cuts down on the calorie and fat factor.  The binding agent, or glue is simply apple sauce. I used cranberries because they have a seasonal feel, but honestly, raisins or any other dried fruit would be equally delightful. Go crazy.  So without further adieu, here it is.

Oatmeal, Cranberry & Walnut Cookies

Ingredients:

1/2 cup brown sugar
2/3 cup unsweetened applesauce
1 tsp vanilla extract

 1 1/2 cups whole wheat flour ( regular white is ok too if that's what you have on hand)
1 tsp baking soda
1 generous pinch salt
 1 1/2 tsp cinnamon
1/4 teaspoon nutmeg (optional)
1 1/2 cups rolled oats
2/3 cup dried cranberries
1/2 cup chopped walnuts

Preheat your oven to 350 degrees.  Add sugar, applesauce, and vanilla together in a mixing bowl and incorporate well.  Add dry ingredients up until the oats and mix.  If the mix is too dry, don't be shy, feel free to add a bit more applesauce.  Finally, add in all the oatmeal, fruit and nuts and stir.  Portion onto a sprayed or parchment lined baking sheet.  You may wish to flatten with a fork for a more uniform appearance.
Bake for 10 minutes.

Ok, well I think it's about time I pack up a few of these little lovelies and head out for a run, since the temperatures have climbed out of the teens....

Until next time, xo.