Motivation Jars

While this blog is intented mostly for food related items, it's also my outlet for tips and other healthy lifestyle choices! When I saw this idea on another blog this week, I HAD to do it, and so, I ran with it (quite literally).

The idea behind the motivation jars is that your goal will become very visual. My new goal is running a half- marathon in August! 13 miles! I was born a sprinter, so this distance thing is a whole new ballgame. So far, I've really enjoyed it. I have written up a training plan, and know that along this journey will be about 500 miles of training (a little less). As I write this- I'm 34 miles into it!

I created 2 jars... one that represents the 500 miles I have to run in preparation for my race. I'm calling this: Miles to Go. The other is the miles I've completed: Miles on the Journey. I will transfer beads from one to the other each day that I run.

I'm using these small beads for the day-to-day runs. These 6 beads represent this morning's run. I'm pretty sure I've never run 6 miles at once before. Today is a big day!

These are my race beads. 13 of them! I can't wait to transfer them over!

So- find yourself a couple of clear jars, and get creative. Try the dollar store- that's where I found these wine glasses. I wish I had beads that were a little larger- so it was more significant, so I might still work on that one. I will keep you posted.

I've placed my motivation jars on a shelf in my living room. This is a place where I will see them often... when I come downstairs in the morning and when I'm sitting on the couch!

Maple-Mustard Salmon Glaze

Maple-Mustard Salmon

I may never LOVE salmon, but the marinades and glazes I've been finding have been spectacular! I think this would be great on any seafood, maybe even chicken! And, you probably have it in your fridge.

simply mix together:
1T spicy grain mustard
1T maple syrup

Since I'm still learning to like salmon, I typically grill it, to keep the fishy smell out of the house. For this recipe, I lightly coated the salmon with Pam (olive oil spray would work too), then grilled it for 2-3 minutes before flipping over, and brushing on the maple- mustard mix, until the Salmon is cooked to your liking (another 2 minutes). There was enough glaze for 2 servings of fish.

Peanut Butter Dip

Are you a peanut butter junkie? I know a LOT of people who are! Unfortunately peanut butter is more of a fat, than it is a protein. But, this simple dip turns it into a GREAT healthy snack! It's super easy! Are you ready?

PB yogurt dip

Mix together:
1 Tablespoon of creamy peanut butter
3 Tablespoons of non-fat, plain greek yogurt.

DONE!
(if it's too yogurty for you- try just adding a smidge of honey)

This makes 4 Tablespoons of Dip- a perfect amount for 1 apple!

An equal amount of Peanut Butter:
400 calories
32 grams of fat
16 grams of protein

This Dip (as written)
155 calories
8 grams of fat
12 grams of protein.
All the peanutbuttery goodness!

Greens and Beans Soup!

I am trying to get back on the "bring your lunch to work" bandwagon. I've discovered that the easiest thing for me to bring is soup! And since I need to break in my new dutch oven (thanks mom!), today was the day to whip up something new. This recipe is the culmination of a few I found. One of them was very similar, but also included browned sausage! I chose not to add meat, but if you did, I would add 1 lb of sausage to the first stage of this soup... mixed with the onions and garlic.

Beans and Greens Soup

Ingredients

2 Tablespoons Olive oil

1 medium onion, chopped

7 cloves of garlic, minced or grated

1 head escarole, chopped

2 teaspoons sugar
1/2 tsp dried oregano (thyme or rosemary would also work here)
4 cups fat free chicken stock

1 cup water

1/2 cup grated parmesan cheese

1/4 teaspoon lemon rind

3  15oz cans Great Northern Beans, lightly drained.

salt and pepper

Directions:

Warm the oil in a large pot of medium-low heat. Add the onion and garlic and cook for 10 minutes, until veggies are soft. Stir in the escarole, sugar, and oregano, cook for another 10 minutes.

Add broth and water, and heat until boiling over medium-high heat. When soup boils, reduce heat to low, add the cheese and lemon rind and stir continuously until cheese is melted (enjoy the wonderfully fresh scent with the lemon hits the hot soup!). Stir in the beans, season with salt and pepper, and let simmer for 20 minutes to several hours!

Michael Symon's Grilled Salmon with Shaved Carrot Salad

Ok people. I have some confessions to make.
#1- I hate Salmon
#2- I have a huge crush on Michael Symon!
#3- due to #2, I am addicted to The Chew!

As it turns out, I love Iron Chef Symon enough to trust that I might really like his salmon dish from the show earlier this week. It was fantastic! I might have found my salmon cooking mistakes as well; don't over cook the fish, and remove the skin before cooking! While the smell was still really fishy, the fish didn't seem nearly as oily as it usually does. Enough- here's the recipe!



Grilled Salmon with shaved carrot salad



Ingredients:

4- 6oz pieces of salmon

4 oz EVOO

1 bunch of scallions

1/2 cup toasted peanuts

salt and pepper

3 medium Organic carrots

1 Tablespoon cumin seed

1 cup mint leaves

2 oz red wine vinegar

Instructions:



Season salmon with salt and pepper and brush with olive oil. Grill for 2 minutes on each side.

While the salmon is grilling shave the carrots, toast the cumin sees and peanuts, slice the scallions thin and tear mint leaves.

Place carrrots, cumin seeds, scallions and mint in a large mixing bowl with the peanuts.

Whisk together the oil and red wine vinegar and add to the vegetables. Season liberally with salt and pepper, Place the salmon on a platter and top with the shaved carrot salad.



* what I did differently: I didn't have cumin seeds, so I just sprinkled a little ground cumin on the carrots- go easy! Also- I subbed cashers for peanuts (almonds would work too)- it's just what I had in the house. I also made just one serving, so I kind of guessed on amounts. However, I'm not a big mint-in-food fan so I went pretty light on the mint. Oh- and I made this on my George Foreman Grill-- it was too cold, damp and windy tonight for the grill. None-the-less, the flavor was amazing!!

Spaghetti Pie

This is my dual purpose post! It is Week 1 in my friend's 52 Recipe Challenge (post a new recipe once a week), and it's also my "Healthy Every Week" recipe. In week 2 of the Food Network's "Healthy Every Week" Challenge, we are focusing on whole grains. I think by now, most of us are using the whole wheat or whole grain pasta.  Here is a fun recipe to make with Spaghetti Night Leftovers!



Spaghetti Pie



Ingredients:

1 egg
2 cups cooked whole wheat or whole grain spaghetti noodles
2/3 cup spaghetti sauce
2 oz of goat cheese

Preheat oven to 350.

Coat small oven safe casserole dish (8x8 or smaller) with non-stick spray.

Scramble the egg in a medium bowl, season with salt and pepper. Add cooked noodles. Mix well. Carefully pour noodle mixture into prepared casserole dish. Top with spaghetti sauce and crumbled goat cheese. Bake, uncovered until egg is set and cheese has browned- about 15-20 minutes

* Turn this pie into a pizza, by layering your favorite pizza toppings on after the sauce and before the cheese. I frequently use, Turkey Pepperoni, onions, mushrooms, peppers and spinach. This is a perfect way to get a serving of veggies into a very low-fat meal!

Serves 2- perfect portion control served with a side salad!

** Be sure to check the "Healthy Every Week" & "52 Recipe Challenge" tags to see all of my recipes for these two Challenges!

Avacado Egg Sandwich

Happy New Year! This year my motto is- Operation 2012: Desire to Inspire! Each month I plan to do something that inspires you to get healthy!! In January, I am participating in the the Food Network's Healthy Every Week Challenge. Each week the Healthy Eats blog, will be posting articles and recipes on a different healthy thing to do. Week 1 is breakfast. So today's recipe is a fun egg sandwich. Healthy avacado, and tomato slices on whole wheat bread with an egg! Easy! But here's the recipe!


Avacado Egg Sandwich



Ingredients:

1 whole egg (or 2 egg whites, or egg subsitute)

2 slices of whole grain bread, toasted

1/4 Avacado, sliced

2 slices Ripe Tomato

While bread is toasting, scramble egg in a small bowl. In a small fry pan, cook egg as you would cook an omelete, one small circle, until egg is cooked through. Salt and Pepper to taste.



Place egg, tomato, and avacado on toast, and enjoy!

* if you don't like tomatoes in the winter, try a Tablespoon of salsa instead!

Here's to a Happy HEALTHY 2012!