wendy

How to make the perfect Buddha Bowl

 Posted by at 1:38 pm on March 12, 2017  Comments Off on How to make the perfect Buddha Bowl
Mar 122017
 

I had the pleasure of presenting at the Salt Lake Home Show this weekend, not only once, but twice. I choose to share some of my new healthy recipes, which I was hired to create and make for Core 7 Fitness. It’s called Core 7 Fuel. Stay tuned for the release of their new e-cookbook, featuring some of my recipes….. over 200 total. Healthy, yummy, food that your entire family will love. Making favorite recipes healthier is my goal. High protein, clean carbs, good fats and lots of vegetables. Satisfying good food. Is your mouth watering yet?

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Buddha bowls are hearty, filling dishes made of various greens, raw or roasted veggies, beans and a healthy grain like quinoa or brown rice. By adding things like nuts, seeds and dressings for added texture and flavor.

The recipe can be made as a single serving or up to as many servings as you’d like. For a single serving: 1 cup greens, ½ cup grains, 1 cup vegetables, 4 oz. protein, 1-2 tbsp. healthy fats, drizzle with dressing of your choice.

Base: Grain or greens. Quinoa, Farro, Swiss Chard, Spinach, Kale, Brown Rice, Whole wheat couscous.

Toppings: Lots of vegetables, i.e. broccoli, brussel sprouts, cucumber, carrots, celery, cauliflower, sweet potatoes, beets, mushrooms, onions, corn, peppers, zucchini, tomatoes, asparagus, cauliflower. Raw or roasted veggies are best.

Protein: Chicken breasts, ground beef or turkey, chickpeas, black beans, tofu, fried or poached egg.

Healthy Fat: Nuts, seeds, avocados.

Sauce: Sriracha, ranch dressing, hummus, Balsamic vinegar, or tahini or your favorite dressing. Small amounts here.

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Moroccan

Moroccan Turkey

1.25 lbs. lean ground turkey

1 small sweet onion, diced

1 tbsp. olive oil

Salt and pepper to taste

½ tsp. yellow curry powder

1 tsp. smoked paprika

1 tsp. garlic powder

1 ½ tsp. cardamom

½ cup crushed tomatoes

1 tsp. dried basil

Saute the onion until translucent and brown turkey meat. Season with spices and salt and pepper. Add tomato sauce and sauté for 5-10 minutes. Set aside.

Cucumbers

Kale and spinach greens

Calamata olives

Garbanzo beans

Onions, green or red

Tomatoes

Feta cheese (optional)

Sauce: ½ cup lemon juice, 1/3 cup olive oil, Salt and pepper to taste. Shake in a sealed jar and pour over the bowl before serving.

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Southwestern

Diced chicken breast, seasoned with1 cup Salsa, 1 tsp. cumin, salt and pepper

Roasted sweet corn

Red pepper

Green onion

Black beans (rinsed and drained)

Tomatoes

Salsa or pico de gallo

Quinoa or brown rice

Spinach or kale

Avocado

Ranch dressing

(Sorry for the bright photos. Husband took them quickly before my home show guests quickly devoured them. Do delicious!

Happy Dinner making! XO

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Cauliflower Rice Pilaf

 Posted by at 2:49 pm on March 9, 2017  Comments Off on Cauliflower Rice Pilaf
Mar 092017
 

I LOVE it when veggies not only are good for you but taste really good too. Almost like a cheat meal, without any cheating. Here’s to a new year, eating healthier! And feeling better in our bodies.

Cauliflower Rice Pilaf with Asparagus
Serves 6
1 medium head of cauliflower, washed and dried or pre chopped cauliflower
2 cups (16 oz) baby Portobello mushrooms, sliced
1 lb. asparagus, cut off the hard ends, and cut into 2″ lengths
Salt and pepper to taste
2 tbsp. olive oil
½ cup blanched almonds (optional)
½ cup sweet onion, diced
2 tbsp. Parmesan cheese, if desired
½ cup vegetable broth
Fresh parsley for garnish
Preheat your oven to 425 degrees. Use a food processor to break down your cauliflower florets, pulsing to small pieces. Place the cauliflower onto a baking sheet, adding the oil and salt and pepper to taste. Toss to coat and spread evenly onto the baking sheet. Bake for 20-22 minutes until the tips start to turn brown. Remove from the oven. In a large skillet, heat over medium and sauté onions, in 1 tbsp. olive oil or butter. Once the onions are translucent, add the mushrooms, making sure to not crowd them. Let the mushrooms brown on both sides, adding color and flavor. Then add the almonds and asparagus and stir to heat through. Then add the roasted cauliflower and toss to coat. Add the vegetable broth and combine, heating for 2-3 minutes on medium, it will begin to thicken. Stir occasionally. Top with parmesan cheese and some fresh parsley for garnish and serve warm.
Magical Mashed Potatoes
Serves 6
1 medium head of cauliflower, cut into cubes
2-3 medium potatoes, peeled and cut into cubes
Salt and pepper to taste
1 tbsp. butter
1/2 cup light sour cream
In a medium sauce pan, boil potato and cauliflower cubes. (To have a faster cook time, make sure both the potatoes and cauliflower are the same size.) Once they are fork tender, 20-25 minutes boiling, drain the water and smash using your mixer or a potato ricer. Season to taste and add butter and sour cream. Stir to combine and serve while warm.

Unicorn inspired treats on Studio 5

 Posted by at 1:50 pm on March 9, 2017  Comments Off on Unicorn inspired treats on Studio 5
Mar 092017
 

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Every little girl’s dream. To have a rainbow or unicorn themed birthday party. I was so excited for this fun assignment from Studio 5. You can get the recipes here.

 

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Simply make your cupcake batter, then divide into 4 bowls evenly. Use your favorite food coloring to get the desired colors. Remember that the colors do darken a bit when they are baked.

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Fill the ice cream cones only 3/4 full. Bake in the oven at 350 degrees for 10-13 minutes, or until the cake springs back when lightly touched. (full recipe on the Studio 5 website.)

 

And here’s how you assemble the head of the unicorn.

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You will need:

24 baked and cooled cupcakes

1 batch of vanilla butter cream frosting and colored frosting

Board or large baking sheet to place the cupcakes on

Sugar cone or fondant “horn”

Edible glitter or sprinkles for decoration

Place your cupcakes on the board, pictured above. Once you are happy with the placement, secure the cupcakes to the board with a dot of frosting on the bottom of each liner. Frost entire cupcake shape with white butter cream frosting. Pipe on the rainbow hair, using the colored butter cream, being creative to swirl, and curly lines. You can shape butter cream into an ear, nostrils, and jaw line. Sprinkle with glitter or sprinkles for added effect. Add the horn and you are good to go!

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My favorite sugar cookie turned into rainbow sugar cookies with glitter! The recipe is also available on Studio 5.

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Happy Baking!!!

Core 7 Fuel: Deseret News Home Show recipes Oct. 8-10

 Posted by at 10:52 am on October 8, 2016  Comments Off on Core 7 Fuel: Deseret News Home Show recipes Oct. 8-10
Oct 082016
 

I always have a new project in the works. This time it’s all about making comfort foods healthy, and being satisfied with what you eat while training, or working out, loosing weight or maintaining weight. All meals are under 400 calories, high protein, clean carbs and good fats. The perfect combination. And for the first time ever, I am sharing my recipes with you all. The rest will go into the new cookbook I am working on. Hoping to finish it up before Spring 2017. In the meantime, start making these delicious favorites.

To order your meals already made and ready to eat, or see the current week’s menu, go here www.core7fitness.com

and click on Fuel. Happy baking and eating!

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Chocolate Avocado Muffins

2 eggs

½ cup unrefined coconut sugar

1 tsp. vanilla extract

1 medium avocado, smashed

½ cup dark cocoa

1 ½ cups gluten free flour mix ( or all purpose flour)

16 oz. almond or coconut milk

1 tbsp. baking powder

½ cup chocolate chips

Cream together your eggs, sugar, vanilla and avocado. Sift cocoa and flour into your mixing bowl, and gently start to combine. Add the milk, baking powder and chocolate chips and gently stir until batter comes together. Don’t over mix this batter. Scoop batter into paper muffin liners, filling ¾ full. Bake at 350 degrees for 13-15 minutes. Cool on a wire rack. These muffins freeze really well! Makes 24 muffins.

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Serves 6

1.25 pounds lean ground turkey

1 pound lean ground beef, grass fed

1 tbsp. dried basil

1 egg (optional)me

1 tsp. kosher salt

½ tsp. black pepper

1/2 cup crushed tomatoes or tomato jam

¼ cup coconut sugar

½ tsp. salt

Preheat oven to 400 degrees. In a large mixing bowl, combine the meats, basil, egg, salt and pepper. Mix ingredients together, I like to use my hands at this point, to combine the meats well. Line a baking dish with parchment paper. Shape the meat into a “loaf” shape, 5” by 10”. Bake the meatloaf uncovered for 40 minutes. Remove from the oven. Meanwhile, mix the crushed tomatoes, coconut sugar and remaining salt in a small bowl. Top your meatloaf with the sauce and return to the oven for 10 minutes.

Let the meatloaf stand for 5 minutes before serving, Cut into slices, and serve warm. Serve with Smashed Sweet Potatoes or Magical Mashed Potatoes.

Roasted Cauliflower Rice Pilaf

Serves 6

1 medium head of cauliflower, washed and dried

Salt and pepper

2 tbsp. olive oil

½ cup blanched almonds

½ cup sweet onion, diced

2 tbsp. Parmesan cheese, if desired

½ cup vegetable broth

Fresh parsley for garnish

Preheat your oven to 425 degrees. Use a food processor to break down your cauliflower florets, pulsing to small pieces. Place the cauliflower onto a baking sheet, adding the oil and salt and pepper to taste. Toss to coat and spread evenly onto the baking sheet. Bake for 20-22 minutes until the tips start to turn brown. Remove from the oven. In a large skillet, heat over medium and sauté onions, in 1 tbsp. olive oil. Once the onions are translucent, add the almond and stir to heat through. Then add the roasted cauliflower and toss to coat. Add the vegetable broth and combine, heating for 2-3 minutes on medium, it will begin to thicken. Stir occasionally. Top with parmesan cheese and some fresh parsley for garnish and serve warm.

Smashed Butternut Squash Puree with Caramalized Onions

1 3- pound butternut squash, halved and seeded

2 tbsp. olive oil

2 medium sweet onions, diced

Pinch of salt

1 tbsp. apple cider vinegar

Fresh ground pepper

Preheat your oven to 400 degrees. Place some parchment paper on a baking sheet, and rub the oil on both haves of butternut squash. Season the squash with salt. Place the squash flesh side down, on the parchment paper and bake fore 40-50 minutes until flesh is really tender. Remove from the oven and cool.

Meanwhile, in a large skillet, place 1 tbsp. olive oil, and sauté the onions over medium heat, stirring occasionally. After 5 minutes, you will start to see the onions appear darker. Reduce heat to low, and cook for another 15 minutes. Add apple cider vinegar to the onions and stir to combine.

When the squash is cool enough to handle, scoop the flesh out and place in the skillet and stir to combine. Season with more salt and pepper if desired.

Home Fries

 Posted by at 8:33 pm on October 7, 2016  Comments Off on Home Fries
Oct 072016
 
Home Fries

  Did you see the post on Tomato Jam? Well, that’s a recipe YOU need to make. Or have a friend make for you. And then, make these home fries to go with the tomato jam. You’re welcome. Home Fries  – serves 6 8 medium Idaho potatoes, washed and cut into wedges 1 tsp. dried […]

Tomato Jam

 Posted by at 8:23 pm on October 7, 2016  1 Response »
Oct 072016
 
Tomato Jam

Tomatoes. Tomatoes are all over my counter, and a ton, maybe literally are still left in my garden. My hubby planted 7 tomato plants this year, I think secretly hoping I’d make a lot of salsa. And I have. 4 batches in fact. But I’m done with salsa. I wanted something yummy, something different. So […]

(NEW) Lemon Coconut Raspberry Cupcakes

 Posted by at 9:15 am on July 1, 2016  Comments Off on (NEW) Lemon Coconut Raspberry Cupcakes
Jul 012016
 
(NEW) Lemon Coconut Raspberry Cupcakes

I’m known to #stressbake. It’s a thing, I promise. So these beauties were born. And they were eaten almost as fast as I made them. Lemon Coconut Raspberry Cupcakes 1 box white cake mix 1 1/2 cups lite coconut milk 3 eggs 1 tbsp. coconut extract 1/2 cup butter 3 cups powdered sugar 1/3 cup […]

Simple Guacamole

 Posted by at 8:50 am on July 1, 2016  Comments Off on Simple Guacamole
Jul 012016
 
Simple Guacamole

Avocado. Not only is it beautiful to look at (one of my favorite colors in the entire food world) it’s a great base for so many recipe ideas. Guacamole. It’s always the star of the party, the first dish to get scraped clean with a tortilla chip. Make this recipe your family favorite this summer. […]

Summer drinks for the family on Studio 5

 Posted by at 7:39 am on July 1, 2016  Comments Off on Summer drinks for the family on Studio 5
Jul 012016
 
Summer drinks for the family on Studio 5

I literally had the best time writing these recipes for “family” inspired drinks for the patio/pool this summer. I’ve already made the mint mojito one 3+ times and I’m doing it again for the 4th of July celebration. Super easy, few ingredients, and you can whip up some fabulous drinks for your next summer get […]

Pineapple Teriyaki Turkey Burger

 Posted by at 8:26 pm on June 22, 2016  Comments Off on Pineapple Teriyaki Turkey Burger
Jun 222016
 
Pineapple Teriyaki Turkey Burger

Let’s talk about burgers for a second. It’s a summer staple at our house, and I’m always looking for more ways to serve them than just the staples of ketchup, mustard, pickles… you get the drill. So I thought, why not add some island flare? Teriyaki is one of my favorite flavors, and I had […]