Kristy Attaway's Lean Eating Recipe's

MANILLA LEAN EATING

  

WHY: They taste like a treat, yet they have the right RATIOS of

CARBOHYDRATE-PROTEIN-FAT-CALORIC COMBO

 THIS is what balances the blood sugar levels. Balancing your blood sugar has a HUGE impact on mood, hormones, physical activity, exertion levels, mental alertness, etc.

By learning how to balance your meals correctly (4-6 per day) you will start to understand how GOOD you will feel! The main outcome from healthy eating is to FEEL good, energetic, optimistic, and overall HEALTHY!

TIPS:

• 1. ALWAYS have a water bottle handy
• 2. If you make a meal…double it and pack it in the fridge for a run and go scenario (approx. 80% of life is run and go).
• 3. Rule of thumb: Combine a protein and a carb with every meal. This consistent combo will help continue the pattern of regular blood sugar leveling which equals a body that FEELS amazing!
• 4. Try to stagger your meals every 2-3 hours apart. Once you exceed 3 hours you are going to be more prone to over eating.
• 5. Rule of thumb: Try to understand that your stomach is a glass and you want to feed it ½ way full. This way there is “space” that will help not only with digestion, but energy and mental clarity. The feeling of “not too much, yet not too little, JUST RIGHT” is how you want to feel. Recognizing that in another 3 hours you can eat again!
• 6. I could go on and on why it is important to eat this way. More than anything you need to have a DESIRE and a WHY of YOUR personal purpose of WANTING to lead a balanced, healthy lifestyle.

 Let's start with your WHY:

WHY DO I__(Your name)____  WANT to educate, practice, learn, steps that will lead me to a directions of optimal health?

 NOW, WHAT DO I WANT? Paint your pictureJ

HOW?

TOOLS TO GET ME THERE

  

PB ICE CREAM

4-5 TB Protein Powder (children and elderly individuals only need 3-4 TB)

1 TB natural PB

1 full dropper liquid vanilla stevia (or TRUVIA packet)

½ banana (optional)

6 ice cubes

1 magic bullet blender cup/Sharp or flat blade

½ cup skim milk (water or low fat almond milk works just as great)

½ cup Multigrain cheerios

TIP: Slice banana very thin and lay flat in small snack sized zip lock bag. Freeze over night. The FROZEN effect of the banana will give your protein shakes a THICK ICE CREAM texture.

DIRECTIONS:

Add ingredients to blender cup in order listed below:

Ice-powder-liquids-banana-PB

Blend to smooth ice cream texture.

TIP: If shake is not blending well, add 2 TB of water at a time until you get the desired consistency that you want. 

TOP shake with multigrain cheerios this is your ice cream "topping".  YUM!! EnjoyJ

COCOA ALMOND DELIGHT

4-5 TB protein powder (vanilla or cocoa)

1 dropper full liquid vanilla stevia (OR TRUVIA packet)

½ capful Almond or coconut extract

1 tsp plain cocoa powder

½ cup skim milk (water or almond milk works just as great)

DIRECTIONS:

Blend all ingredients together in order listed below:

Ice-powders-liquids.

Blend to desired texture.

TIP: Top with 2 TB slivered almonds or pecans. YUM!

CUPCAKE BATTER

1 scoop VANILLA protein powder

½ fresh lemon squeeze

1 dropper full liquid vanilla stevia

1 cap full vanilla extract

½ cup skim milk (water or almond milk work just as great)

DIRECTIONS:

Blend all ingredients together as listed below:

Ice-Powder-liquids. Blend to desired texture. Top with fresh ground cinnamon. Enjoy your low calorie and guilt-free cupcake batter! Tastes even better with ½ cup KAMUT puff cereal made SUGAR PUFF STYLE (shown at class)

 LEAN SHISHKABOBS

Broccoli Heads

Bell peppers

Mushrooms

Onions of choice

Yellow squash chunks

Zucchini squash chunks

Other veggies of choice

Chicken if wanted

Shish-kabob sticks

1-2 TB fat free zesty Italian dressing

DIRECTIONS:

Marinate all veggies in dressing (and chicken if adding chicken). Grill until edges are blackened OR bake in oven on 375 to desired crisp. ENJOY!

TIP: this is a great alternative when camping and everyone is making smores. Pull out your pre marinated sticks and roast away! You will feel much better at the end of the eveningJ

LEMON CHEESECAKE

1 egg

2-3 egg whites

1 tsp vanilla protein powder (this can be eliminated if you don’t have vanilla protein powder…it just adds a little “umph” to the mixture)

½ lemon squeeze

1 dropper full liquid vanilla stevia

DIRECTIONS:

Blend all ingredients together in small bullet cup with the FLAT blade. Pre-heat frying pan on low heat. Spray with pam. Pour mixture into pan and cover with lid. Cook mixture crepe style and flip when entire mixture will flip at once (crepe flipping style). Roll up and freeze for 20 min. Top with 1-2 TB sugar free syrup OR just plain tastes wonderful!

TIP:

Syrup that is too yummy to believe involves these simple steps listed below:

1.      1 TB fat free PLAIN Greek yogurt

2.      2 TB sugar free syrup

3.      ½ lemon squeeze

4.      1-2 tsp skim milk

5.      Cinnamon and DASH of nutmeg

6.      Blend in small bullet cup

Warm in microwave for 2-=30 seconds and drizzle to top of cheesecake concoction!

*This is a PERFECT LOW CALORIE meal when you are craving the sweets. NO carbs and loaded with great protein 

CREPES GALORE!

3 TB Brown rice (raw)

1-2 TB oats (raw)

¼ tsp baking powder

1 egg

2 egg whites

1 TB vanilla protein powder

½ lemon squeeze

Cinnamon-nutmeg

1 dropper full liquid vanilla stevia

2 TB sugar-free syrup (or syrup listed on lemon cheesecake recipe above)

DIRECTIONS:

Blend Brown rice with FLAT blade in small bullet cup to flour texture. Add oats and blend again. Add remaining ingredients and blend to smooth crepe texture. Pre-heat frying pan on low heat.  Spray with pam and cook small amount of mixture creating 3-6 crepes. Roll up and top with Sugar-free syrup, spray butter, and cinnamon-nutmeg. ENJOY!

TIP:

These can be made in big batches and stored in large zip lock bags in the freezer. Re-warm and they taste just as great as the moment you make them! This recipe can also be made in to waffles or muffins! Muffins and waffles are also easy to freeze and are great for on the go meals for mid morning or afternoon!

 Thank you so much for giving me this opportunity and to be a part of your ward! My gift that I have been given is to ignite the “FLAME” in others to get moving towards a PATTERN that will serve you GOOD things forever! I know that by starting with just a well defined WHY, you will find yourself incorporating healthy habits that your true inner spirit craves! Start today by recognizing the benefits of treating yourself like a QueenJ.

Please let me know if I can be of help to you!

Kristi Attaway

801-473-5928

k2lifestyle@gmail.com

Steffanie G. recipes from 8-11-2011 cooking class

Manila 12^th Ward Cooking Group August 11^th 2011
(Thanks to Lupe for putting these recipes together for us :) 

Rosemary and Lemon Chicken

·         4 chicken breasts, boneless and skinless

·         2 tablespoons extra virgin olive oil

·         2 tablespoons, fresh lemon juice

·         1 tablespoon, fresh rosemary, minced

·         2 cloves garlic, minced

·         1/4 teaspoon salt

·         1/8 teaspoon black pepper

Combine all ingredients and marinade for 30-60 minutes. Grill until done or bake for 1 hour at 350 degrees.

Roasted Garlic Potatoes

·         1 1/2 pounds small red or white-skinned potatoes (or a mixture)

·         1/8 cup good olive oil

·         3/4 teaspoon kosher salt

·         1/2 teaspoon freshly ground black pepper

·         1 tablespoons minced garlic (3 cloves)

Preheat the oven to 400 degrees F.

Cut the potatoes in half or quarters and place in a bowl with the olive oil, salt, pepper and garlic; toss until the potatoes are well coated. Dump the potatoes on a baking sheet and spread out into 1 layer; roast in the oven for at least 1 hour, or until browned and crisp. Flip twice with a spatula during cooking to ensure even browning.

Remove the potatoes from the oven, season to taste, and serve

Garlic Balsamic Asparagus

·         1 lb. asparagus

·         1 Tbsp. olive oil

·         1 Tbsp. balsamic vinegar

·         1/2 tsp. kosher salt

·         1/4 tsp. freshly-ground black pepper

·         1 tsp. minced or pressed garlic

Combine ingredients and marinade and lay it on cookie sheet and bake 10 minutes at 400 degrees.

Orzo Pasta with Spinach

·         8 ounces orzo pasta, precooked

·         2 garlic cloves, minced

·         2 tablespoons olive oil, combined with garlic

·         1/2 cup red bell pepper, diced

·         1/3 cup parmesan cheese

·         8 ounces spinach, julienned (layer 5 spinach leaves at a time, roll length wise, & slice)

Precook 16 ounces dry orzo. In a hot sauté pan, add olive oil and garlic, red bell peppers and hot precooked orzo. Sauté for approximately one minute. Sprinkle Parmesan cheese and stir.  Remove pan from heat and add spinach. Toss for approximately three seconds until spinach is incorporated but is not wilted.

Pesto Sauce

·         2 cups packed fresh basil leaves, washed well and spun dry

·         2/3 cup olive oil

·         1/2 cup pecans

·         1/3 cup freshly grated Parmesan

·         2 large garlic cloves, chopped and mashed to a paste with 1/2 teaspoon salt

Combine all ingredients into a blender or food processor and refridgerate excess for future use. Add to pizza, pasta and other dishes that call for pesto.

Rustic Peach Tart

·         1/3 cup all-purpose flour, plus more for the work surface

·         1/2 teaspoon ground ginger

·         1/4 teaspoon ground nutmeg

·         3/4 cup plus 2 tablespoons sugar

·         8 peaches, sliced (peeled, if desired)

·         2 refrigerated piecrust (such as Pillsbury)

1. Heat oven to 425° F. Rinse the peaches and pat dry. Do not peel them. Cut each one in half, discarding the pits. Slice the fruit into wedges about 1/2 inch thick. In a large bowl, combine the flour, ginger, nutmeg, and 3/4 cup of the sugar. Add the peaches and toss.

2. On a lightly floured surface, roll the dough into a 12-inch circle. Transfer to a baking sheet lined with aluminum foil. Arrange the peaches in the center of the dough. Fold the outer edge of the dough over the peaches, allowing it to fall into pleats, leaving the center of the tart uncovered.

3. Lightly brush the dough with water and sprinkle with the remaining sugar. Bake until golden, 15 to 20 minutes. Reduce oven to 350° F and bake until the juices bubble and thicken, about 30 minutes more. Let cool for at least 20 minutes before slicing.

Nellie & Joe's Key Lime Pie

• 9" graham cracker pie crust
• 14 oz. can of sweetened condensed milk
• 3 egg yolks (whites not used)
• ½ cup Nellie & Joe's Key West Lime Juice

Combine milk, egg yolks and lime juice. Blend until smooth. Pour filling into pie crust and bake at 350º for 15 minutes. Allow to stand 10 minutes before refrigerating. Just before serving, top with freshly whipped cream, or meringue, and garnish with lime

White Chicken Chili

·         1 T Extra virgin Olive Oil

·         1 lb. boneless chicken, cubed (about 3-4 boneless, skinless breasts)

·         1 medium onion, diced

·         3-4 cloves garlic, minced

·         2 cans Great Northern Beans

·         1 3.5 oz. can green chilies

·         1/2 t cumin

·         1/2 t dried oregano leaves

·         1/2 t coriander

·         1/2 t salt

·         fresh cracked pepper

·         1 lime

·         1/2 C chopped cilantro

·         1 32oz box chicken broth

Condiments: (in addition to measurements above)

·         Sour cream

·         Chopped cilantro

·         Pepper Jack or Jack cheese, shredded

·         Avocado

·         Tortilla Chips or make your own tortilla strips


In a large pot, heat olive oil. Add chopped onion and cook for about 2 minutes- just until it
starts to become translucent. While onions are cooking, drain beans and rinse with cold
water and set aside. Sprinkle chopped chicken with a little salt and pepper and add to pot.
Add garlic as well. Cook until there’s no more visible pink on the chicken, probably 3-4
minutes.

Then add green chills- along with all of the juices in the can. Add beans, cumin, oregano, coriander, salt, and a few turns of fresh cracked pepper. Stir to combine and then add chicken broth.

Bring to a boil and reduce heat to a simmer. Simmer uncovered for 10-15 minutes. Remove from heat and add the juice from one lime and the 1/2 C chopped cilantro. Add salt and pepper to taste.

Ladle into bowls and top with sour cream. Serve with condiments. If you don’t have all those condiments- at least have sour cream! But honestly, it’s best with everything :)

Makes about 8 cups of soup.

HONEY PECAN CHICKEN
Mix 1 cup flour, add seasoning salt and pepper.  Put your chicken breast in the mixture, coating well, and fry in pan with about 2 Tablespoons olive oil and 1/2 cube butter until lightly brown on both side.  Transfer to baking dish.  Pour honey over the chicken and then sprinkle the chopped peacan over the chicken.  (can substitute almonds).  Bake 10-15 mins. at 400 degrees.

PESTO AND PASTA
Mix pesto with cooked pasta and mix well.  If your pasta is cold, you can put the pesto in a pan to heat up and add the pasta until warm.

ANOTHER PASTA IDEA
Add heavy whipping cream in a pan, add pasta, salt and pepper and simmer, add fresh parmesan cheese.(Her pasta was cold, but if your pasta is hot, just make the sauce and mix with the pasta.  She used bowtie pasta, but you can do any pasta.)

POMODORO SAUCE AND PASTA
In olive oil, add minced garlic, fresh or diced canned tomatoes, cooked pasta, fresh basil (cut), pepper, salt and fresh grated parmesan cheese.  She added the pasta to the sauce in the pan because her pasta was already cold.  But if your pasta is still hot, make the sauce and then mix it into the pasta.  She used bowtie pasta, but she says you can use any pasta.  It was delicious.

TOMATO BASIL SOUP
Put about 2 Tablespoons of olive oil oi a pan, add  minced garlic, chopped red peppers, chopped onions,  2 cans diced tomatoes.  Cook until really soft, add 1 Teaspoon sugar (to reduce the acidity of the tomatoes and the peppers).  Add 1 16 oz. can of chicken broth.  (You can use bullion cubes and water).  add about 1/4 cup sliced fresh basil. simmer for short time.  Put in blender, small amounts at a time.   When all is blended, put back on stone, add salt and pepper to taste, simmer some more and then add 1/4 heavy cream.  Stir up good and enjoy. In all the recipes you can use fresh garlic (use a garlic press) or minced garlic in a jar. 
The basil, she layered the leaves of fresh basil, rolled them and then sliced them.  It keeps the leaves from getting bruised.  It's called julienne (cutting into strips)

Cooking Class @ Steffanie G. House

"Cooking Group" Thursday August 11th from 7:00 to 8:30 pm at Steffanie Garces' home (1239 North 1100 East).