Thursday, February 19, 2015

Healthy Thousand Island Dressing Recipe

A couple days ago I made some homemade fry sauce. And I dipped a piece of broccoli in it and I liked it, but it was missing something. I decided to try and make my own Thousand Island dressing and I did it!

Thousand Island Dressing with Cottage Cheese

1/2 cup cottage cheese
1/4 c water
3 tablespoons ketchup
1 tablespoon white vinegar
1/8 teaspoon salt
1 dash black pepper
2 teaspoons sweet pickle relish

Put all ingredients into blender except for the pickle relish. Blend until smooth, add pickle relish last and stir with a spoon.  You can add more or less water depending on the thickness you want. I was using this as a dip on this particular day, but I could have made it more thin and used it as a salad dressing.

Tuesday, February 17, 2015

Applesauce Protein Pancakes and Crepes Recipe

Applesauce Protein Pancakes and Crepes

2/3 C Oats
10 Egg Whites
4 TBSP no sugar added applesauce
1/2 scoop protein powder

Blend oats into flour.  Add the rest of the ingredients and blend again.  Cook like pancakes on a pre heated griddle.  This recipe also makes delicious crepes if you add water to make the batter a little more thin. Add 1 TBSP of water at a time until you reach desired thickness.

Serves 2

Sunday, February 15, 2015

Apple Pie Oatmeal Recipe

Apple pie for breakfast? YES please!!!

Apple Pie Oatmeal
2 TBSP Cream of Wheat
2 TBSP oatmeal (raw)
1/2 C water
1/4 C diced apple
1 pkg sugar free apple cider

Microwave diced apples for 45 seconds.  Add cream of wheat, oatmeal, cider mix and water and stir. Then microwave for 2 more minutes.  

Serve with a side of scrambled eggs (1 egg plus 2 egg whites) with salsa on top.

Happy Healthy Eating

Friday, February 13, 2015

Zucchini Scramble

This is a lean and green meal that my kids actually love. Zucchini, seasoned turkey, and eggs. Served with our favorite veggies and fruit! My kids all under 10 yrs old love it!This is also a "1 dish meal" which I always appreciate because it means less dishes!!!

Zucchini Scramble
2 small to medium zucchinis
2 eggs
1 seasoned Jennie-O turkey breast patty or just ground turkey breast 

Spritz pan with olive oil, cut into thin slices and cook zucchini halfway, move to the side of pan but use the same pan. Add patty, try to separate meat patty to look more like ground hamburger. When meat is cooked blend zucchini and meat together. Then move zucchini and eggs to the side of pan to make room for eggs. 

Crack eggs into pan cook and scramble (they only take a minute to cook) blend all contents together. Add salt and pepper. I added seasoning salt this time and it was really good. 

The entire dish has minimal calories less than 350 and we ate it as a family of 7 but we also added 3 extra veggies as side dishes. You may have to add olive oil depended on how much liquid your zucchini contains.
Happy Healthy Eating!

Wednesday, February 11, 2015

Follower Question "How do you clean your cutting boards?"

So this is a funny question because I have worried about cutting boards more than I probably should.

I grew up with wood cutting boards that look like this.

And then I took a microbiology class in college and now every time I think about using a wooden cutting board I feel like this. (Picture compliments of my son)

I tried a few cleaning ideas but found the answer at my sister-in-law's home. (Thanks Vonda!) I saw her using something that would change my life! These thin plastic cutting boards that you can buy on amazon prime for 3 for $8!

My plastic cutting sheet isn't as pretty as the sheets you will find on the link below because my board is well loved.

These are great because you can throw them in the dishwasher and sanitize them. They are also color corrdinated so that if you are super crazy like me you can have a specific color for meat, fruit, vegetables and so forth!

An added bonus is that you can cut your item then fold the plastic sheet with two hands and transport it to your dish or pan. This picture is me trying to snap a photo with one hand while using the other to illustrate. It didn't work so well just imagine two hands.

These plastic sheets go in the dish washer and fit well in my cupboard. If I cut something with lots of liquid then I just place a cookie sheet underneath the plastic sheet to catch the juice which is another reason to use them. 

So to answer the question I still use my wooden cutting board with the plastic sheet but I don't cut directly on it and I will probably never do that ever again. It's another reason why I'm grateful for modern kitchen innovation! #microbiologyruinedmeforlife

Monday, February 9, 2015

Find a great running partner!

Hi gals! This is Merri and I occasionally help Susan with her social media for Fit Family Meals. 

On Facebook last Friday I asked her Fit Family Meal fans if they would be interested in some running tips or if it should just be about meals.  And the response I got was, "YES we want tips!" So today's post is my first tip to help you get out there running!

Find a great running partner!

This is something that applies to the beginner and seasoned runner. I have met some of my dearest friends through running. Running is actually how I met Susan! My running partners keep me accountable, safe, motivated and entertained!

4 Reasons Why you want NEED a running partner

Without a running partner I have no reason to get up at 5 am, go out into the dark and cold morning. Really, I would rather be in my soft comfy bed with my new sheets I just bought from Costco. I can make plenty of excuses when I am tired. When I know my friend is outside with her reflector vest on and  head lamp shining into my windows waiting for me, I get up! 

There is strength in numbers! I hate running the the dark. It's scary! I worry about animals, cars, bad people and UFOs (wink wink on the last one). When I have at least one other person I feel more safe. I hope that with two reflector vests we can be seen better than with only one. I hope that a creepy person would avoid us because we're together.

I try to find partners who are better runners than I am. I do that so I can continue to be motivated and work on keeping up with them. I want to get better myself and my partners always help me do that. And I sometimes sneak in extra workouts when they aren't looking. ;)

I'll say it again my running partners end up being my best friends! I love long runs of talking and laughing. At the end of the run it didn't feel like a workout at all! It just felt like a great talk therapy session! 

So there you have my first tip and 4 reasons why you NEED a running partner! I would love to know about why you have a running partner and what they mean to you!

Happy trails,

Did you know you can follow Fit Family Meals on Facebook, Pinterest, Twitter and Instagram? Go check it out :)

Wednesday, February 4, 2015

A Day of Meals in Photos

Please keep in mind that it is good to eat according to our goals. What is right for one person may not be right for another. These numbers are specific for me and keep in mind that my goals may be different then yours.

One of my goals is balance. I am in this for the long haul and I want results and meals that I can maintain. Also another is feeding my family well while trying to stay in good physical condition. I measure and watch my meals carefully, offering variations to my kids and husband. Our dinner meal we eat together and have quality family time. We try to keep it as lean and green as possible. I also try not to go to any extremes right now.

Here are a few brief descriptions of some of the meals. I will try to get better instructions and numbers up later. Most of these are found in other places on the blog.

Garden Walmet- Omlet made on waffle iron, veggies 1 egg, 2 egg whites, ranch and taco seasoning mixed in, 1/8 cup a cheese for flavor.

Peanut butter oatmeal- Old fashioned oats 1/3 cup with 2/3 cup water 1 tbs PB2 peanut butter add no or low calorie sweetner of choice.

Chicken avocado and lime tortilla-with light laughing cow cheese spread. Home cooked white tortilla (I really dislike wheat tortillas so it is one of the few things that I still use white flour in) veggies of choice and chicken with thin slices of avocado.

Happy Healthy Eating!

- Susan

For my free clean eating meal plans go here and enter your name and email. The printable pdfs come with shopping lists, bulk prep, the meal plan and recipes. Remember you CAN do this!

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