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5 Comments

This is really good!  I've put it on chicken, kale, broccoli, and could pretty much eat it with a spoon.

SPICY COCO SAUCE

  • 1 large onion, chopped
  • 3 to 4 cloves garlic, chopped Ginger, cinnamon, cumin, turmeric, freshly ground black pepper, cayenne (all to taste)
  • 1 can coconut milk (please do not use low-fat)
  • ½ tsp sea salt
  • 1 heaping tbsp brown sugar
  1. Sauté onion, garlic, and spices in coconut milk.
  2. Add salt and brown sugar and reduce for 20 minutes.

Sauce will hold for 5 days refrigerated, or you can freeze it. Portion size is cup per serving. Makes 4 servings.

Recitas, Lyn-Genet (2013-01-01). The Plan: Eliminate the Surprising "Healthy" Foods That Are Making You Fat--and Lose Weight Fast (Kindle Locations 2671-2681). Grand Central Life & Style. Kindle Edition.

EDIT:  this is my weight loss graph from 6/5/09 - 8/28/09 (yes, the numbers are removed)

I've been exercising and I've had really good low-carb/low glycemic days.

My weight it stuck. I do tend to have plateaus about every 15-20 pounds so I'm 5 pounds overdue.  I'm maintaining so that's good.

Okay...I pre-posted a couple of days ago so the recipe would be up...and my got knocked off the plateau.

My weight this morning was 6.2 pounds less than the Friday before we left on vacation (2 weeks ago) and 5.4 pounds less than the day we left.

~~~

Here's a morning smoothie I've been making

(yes...I blend the watermelon rind in with the smoothie...there are a lot of vitamins and fiber in that rind.  I threw in a little hidden veggie and it doesn't effect the taste at all.  I don't add sweetener because that's in the fiber drink powder.
Watermelon breakfast smoothie.

Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
1                cup  almond milk, Almond Breeze, original flavor, unsweetened
1              scoop  egg protein (harvest health)
1                cup  watermelon -- wedges, with the rind
1              stalk  celery
1            package  Kellogg's all-bran fiber drink mix -- raspberry flavored
1/2    tablespoon  konsyl psyllium fiber
2          teaspoons  flaxseed Oil
1                cup  ice cube

Per Serving (excluding unknown items): 313 Calories; 13g Fat (31.8% calories from fat); 25g Protein; 36g Carbohydrate; 20g Dietary Fiber; 0mg Cholesterol; 582mg Sodium.  Exchanges: 0 Vegetable; 1 Fruit; 1/2 Non-Fat Milk.

4 Comments

Ok...I followed the plan beautifully!  Right number of points (I even had some left over)...and I gained .8 pound.  I'm not surprised, the heat and humidity is making me retain water so that my feet are "oozing" out of my sandals.

The plan for next week:

  • water.  Lots of water
  • focus more on the "types" of food.
  • More lean protein, more healthy fat
  • Fewer simple carbs, fewer "frankenfoods"
  • with the heat...5,000 steps if the weather is over 85, 7,000 if over 80, 10,000 if under 80.
  • Start Strength training 4 times next week
  • ~~~~~~~~~~
    LINKS:

    Bad news: I lost my pedometer (or maybe that's good news).

    Good news!  Right after UPS brought the new one, I found the old one!  (That mean Manda has it).

    Product review coming up...
    ~~~~~~~~~~

    Recipe:  Asian Salmon

    **NOTE:  I used "grilling planks", which I am now hooked on for cooking fish on the grill
    * Exported from MasterCook *

    Asian Salmon - 5 points (core)
    Serving Size  : 6
    Categories    : 5 Point meals, Core, fish, grill, Oriental

    Amount  Measure       Ingredient -- Preparation Method
    --------  ------------  --------------------------------
    2             pounds  salmon -- fresh side, boned but skin on (about 3 pounds)
    For the marinade:
    2        tablespoons  Dijon mustard
    3        tablespoons  soy sauce
    2          teaspoons  olive oil
    1/2      teaspoon  minced garlic

    Light charcoal briquettes in a grill and brush the grilling rack with oil to keep the salmon from sticking.

    While the grill is heating, lay the salmon skin side down on a cutting board and cut it crosswise into 4 equal pieces. Whisk together the mustard, soy sauce, olive oil, and garlic in a small bowl. Drizzle half of the marinade onto the salmon and allow it to sit for 10 minutes.

    Place the salmon skin side down on the hot grill; discard the marinade the fish was sitting in. Grill for 4 to 5 minutes, depending on the thickness of the fish. Turn carefully with a wide spatula and grill for another 4 to 5 minutes. The salmon will be slightly raw in the center, but don't worry; it will keep cooking as it sits.

    Transfer the fish to a flat plate, skin side down, and spoon the reserved marinade on top. Allow the fish to rest for 10 minutes. Remove the skin and serve warm, at room temperature, or chilled.

    - - - - - - - - - - - - - - - - - - -

    Per Serving (excluding unknown items): 198 Calories; 7g Fat (32.8% calories from fat); 31g Protein; 1g Carbohydrate; trace Dietary Fiber; 79mg Cholesterol; 678mg Sodium.  Exchanges: 4 Lean Meat; 0 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

    * Exported from MasterCook *

    couscous banana pudding - 5 points, CORE

    Amount  Measure       Ingredient -- Preparation Method
    --------  ------------  --------------------------------
    1                cup  skim milk
    1/2                jello fat-free, sugar-free banana cream instant pudding mix (3 1/2 ounces) (info is for 1/4 of a package)
    1             medium  banana
    1         tablespoon  couscous -- whole grain

    boil 2 Tbsp . water in a microwave safe container, add couscous and cover.  Meanwhile, mix the 1/2 package of pudding with the skim milk.  When the couscous has absorbed the water add to the pudding mix.

    Slice the banana and layer pudding mix and banana slices in bowl or pretty glass.

    - - - - - - - - - - - - - - - - - - -

    Per Serving (excluding unknown items): 285 Calories; 1g Fat (3.3% calories from fat); 11g Protein; 60g Carbohydrate; 3g Dietary Fiber; 4mg Cholesterol; 748mg Sodium.  Exchanges: 1/2 Grain(Starch); 2 Fruit; 1 Non-Fat Milk.

    NOTES : This WAS lunch.

    Nutr. Assoc. : 0 0 0 0