Dijon Chicken

So easy and quite tasty.

• Boneless Skinless chicken thighs- 1 package
• Dijon mustard- 1/2 cup
• Maple syrup- 1/4 cup
• Rice/rice wine vinegar- 1 tablespoon  ( i substitued apple cider vinager+pinch of sugar)
• Fresh rosemary (or rubbed sage)
• Salt and pepper

Whisk up the Dijon mustard, maple syrup,  and vinager.


Salt & pepper the chicken thighs and arrange in a heavily foiled casserole dish (if you don't foil you'll be cleaning the dish for days).

Arrange the chicken in the dish - cover the chicken with the sauce.

Bake at 450 for 20 minutes then broil for another 20.

Easy Peasy and QUICK prep.

*note: feel free to double the sauce recipe.  I used the above amounts for just 3 thighs because i was just cooking for me and my husband.  If i was cooking the whole package of chicken - I'd double the recipe because I'm a saucy person.

 Make Sauce

Put in the oven - 450 degrees for 40 min total.  

 num num

adapted from http://www.wittyinthecity.com/2011/08/man-pleasing-chicken/ which was adapted from Trader Joes cook book.

cheap, chicken, dinner, easy, healthy,

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5:2 Diet - Intermittent Fasting and its Anti-Aging Health Benefits

5:2 Dieting . . .  Some see it as a "diet" most see it as a lifestyle change.  I personally love it so far.  I am in my 6th week and already feel a difference.  A side effect of this 5:2 plan, beyond the health benefits, is weightloss.  Can't beat that!  I have lost a total of 6.2 lbs so far.  However, once one reaches their goal weight they transition to a 6:1 plan to continue getting the health benefits and maintain their weight.

The Plan:

As a form of IF - Intermittent Fasting, basically the plan is 5 days of "regular" eating - these are feast days and 2 non-consecutive "fast" days which allows women 500 calories and men 600 calories.  Easy peasy yapaneesy!  The nice thing is that when you get through your 500 calorie day and a feast day comes you're not all that hungry for junk food.  Too, if you are doing this for weightloss try not to over eat on feast days.  Stick to around 2000 calories or your TDEE.  However, I haven't found it very detrimental to the weightloss if you do go over on feast days.

You can plan your fast days when ever you want, Monday & Thursday, Tuesday & Thursday, Monday & Friday.  Its up to you.  Another beauty of the plan is that it allows social flexibility.  If your scheduled fast day doesn't fit into your social schedule (birthday party, social outing, etc), you can just move your fast day to the next day or another day of the week.  It doesn't have to be the same days each week. 

The Health Benefits:

People are seeing lower blood pressure, lower cholesterol, blood sugar regulation, more energy, improved mood and clearer skin.  Increased lifespan and protection against age-related diseases such as cancer, dementia and Alzheimer’s are also benefits of this intermittent fasting.  So while some do it for weightloss, some solely do it for the health reasons.

Dr. Michael Mosely  has written a book on the diet and he is known as the 5:2 guru.  He has also done a documentary which can be found on Youtube.

        

diet, healthy,

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Hot Pumpkin Cereal (Low Carb, Gluten Free)

I've been on a low carb kick and in my search for low carb recipes I stumbled on some information about Flax Seed.  I had not idea how super healthy and how many benefits to adding flax seed to your diet.  I then researched recipes that use flax seed.  I then edited the recipes to make them even more low carb, cuz thats how I roll.  :)  The original recipes I've seen for this use Ricotta..which has significantly more carbs.  Kroger brand of heavy cream has 0.  yay  :)

This was really good.  Especially because I was really starting to miss cereal on my low carb diet. 

Please note that in my reading about flax seed, while its very healthy, introduce it into your diet in small doses.  A couple tablespoons a day.  If you have too much... lets just say it has a high fiber content and you may have to sprint to the restroom.   I found a low carb flax seed muffin recipe and it calls for 1/4 cup of flax seed meal... As tempted as I was to try it.. today is my first day trying flax seed and I don't think its wise to have that much.   Soon though. I miss muffins too.

  

General Information

Preparation: 10 minutes

Total Time: 10 minutes

2.6 Net Carbs (based on using 3 1g packets of Splenda)

Ingredients

• 4 Tbsp Heavy Cream
• 1 egg
• 1/4 C pumpkin puree'
• Pinch salt, cinnamon & nutmeg
• 1/4 tsp vanilla extract
• Low Carb Sweetener, to taste (Stevia, Splenda, etc.)
• Flavorings to taste (see possible additions below)
• 2 T flax seed meal

Preparation

This cooks on the stove. I usually find it goes fastest in a non-stick skillet.

1. Heat butter in a non stick skillet
2. Mix ingredients (except flax seed) in a bowl.
3. Sweeten to taste and add cinnamon and nutmeg if you want. I like to add a touch of Da Vinci's Sugar-Free Caramel Syrup.
4. Add to the skillet, stir while heating on medium heat. When it goes "grainy", that's the egg cooking. Stir in the flax seed meal at this point. Done when grainy and starts to stick, so pull it off a 30 seconds - 1 minute after adding flax seed.  Add more heave cream if you wish, fruits or other additions.

*Note, if you had fruit or other additions the carb count goes up (obviously).

Tips

• Freeze the rest of the pumpkin in an ice cube tray and transfer to zip-type bag. Then pop out as many as you want.

Possible additions & alternatives

• Additions that others have tried
• Butters: Peanut butter, almond butter or general butter
• Nuts: any nut you prefer (please ensure you are not allergic to any nuts)
• Spices: Touch of vanilla, cinnamon, ground ginger, freshly grated nutmeg
• Toppinngs: Some coconut milk - can use coconut milk instead of heavy cream as it keeps better
• Pumpkin replacements: blueberries and raspberries (not as low carb as pumpkin though)

Recipe adapted/changed from https://sites.google.com/site/diybodyhome/kitchen-foods/healthy-cereals/hot-pumpkin-cereal

breakfast, gluten free, healthy, low carb, quick,

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Fat Burning Metabolism Boosting Detox Tea

 

8 oz hot water. 

1 whole lemon, squeezed + pulp (or 2 to 3 tbsp lemon juice)

1-3 shakes cinnamon

1-3 shakes cayenne pepper

  

 

How it works:

Lemon juice and cayenne pepper both have anti-fungal, immune boosting, and detoxification properties.

Lemon juice is great for digestion, destroying bacteria and cleansing the system - it supports the liver and kidneys to get rid of toxins. 

Cayenne pepper increases metabolism, stimulates the circulatory system, aids digestion, helps regulate blood sugar and more.

Cinnamon powder- helps regulate blood sugar levels and curb hunger

 

healthy, low carb,

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Simple Blackened Tilapia (foil baked)

Lay out some foil with your tilapia on it.

 Rub the olive oil all over both sides of your tilapia filet.

 the garlic too.  all over.

 A generous layer of blackening seasoning.  A little squeeze of lemon.  (optional, not pictured)

 Seal up the foil leaving space inside.

Cook for about 20 minutes.

_____________________________________

Ingredients

Tilapia Filet
Olive Oil
Minced Garlic
Blackened Seasoning
Lemon (optional)

On laid out foil, rub your filet with olive oil.  Then rub your filet with garlic. Cover your tilapia with a nice layer of Blackened seasoning.  A small squeeze of lemon.  Bake at 410 for about 20 minutes depending on the thickness of the tilapia

diet, dinner, fish, gluten free, healthy, low carb, seafood,

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