Archive for December 2015

We bet you've never tried these in-season fruits and veggies!

By Stacey Gretka, BSHN

Shake Up Your Winter Menu with these 10 Uncommon and In-Season Foods

We know the benefits of eating fruits and vegetables, and the added “points” of eating them when they are in-season, but sometimes we still find ourselves stuck in a rut of repeats: potatoes, apples, and pumpkins, oh my! Aren’t there any other options? Yes! There are and they really are unique, easy-to-use, and delicious. We at TNT have collected some of the most unique American fruits and veggies that are in-season this winter, and we want to know: which ones will you try this season?

1. American Persimmon

freeimages.com/ettina82

You may have heard of the wood from these Native Kentucky trees being used for golf clubs, but native their fruits are golden orange or red, sweet, and just as special. They look like tiny apple-tomatoes, are high in vitamins A & C and simply the best in their raw state. Try it sliced and tossed on your next salad, or throw some minced persimmon into your next batch of breakfast muffins.

2. Chicory

freeimages.com/vevefoto

A slightly bitter, green leafy relative of the endive, this potassium-rich winter veggie usually only gets attention during war time because the roots make a great (caffeine-free) coffee substitute. In fact, many coffee companies still use chicory as an additive to ground coffee. At home, though, you can make an easy salad like this one instead!

3. Cloudberry

freeimages.com/Bjorn Grake

A very special treat for those who dare to withstand the cold temperatures of states like Alaska or Minnesota, this tart fruit is high in vitamins A and C and according to Scandinavians makes a great spread or liquor! If you manage to get your hands on these goodies, try this easy cloudberry meringue recipe!

4. Glass Gem Corn

Greg Schoen

Actually a hybrid corn developed by Carl Barnes in Oklahoma from ancestral varieties, this “Flint” corn, is best used ground into cornmeal for grits or tortillas, or dried for popcorn! Since it’s still a super unique starch, you’d likely have to grow your own or find some ears at a local farmers market rather than your standard grocer.

5. Hedge Apple

wikimedia.org/katpatuka

Looking more like a neon green brain than an apple, the Hedge Apple can be found anywhere from Texas to Virginia and is actually an unappetizing, stringy and slimy mess. But the seeds… they’re worth the fight. Toasted and seasoned, they make a fun alternative to the ever common sunflower or pumpkin seeds. Plus, the hedge apple itself makes a great Halloween decoration and - BONUS - they repel insects!

6. Pawpaw

freeimages.com/Kym Parry

My first experience with a pawpaw was when watching The Jungle Book so it shocked me to learn this Baloo-favorite actually grows in 26 states, mostly in riverbeds along the Eastern Shores. Like a toasty, tropic custard, the pawpaw goes great with coconut in decadent desserts like this one, or you can go super simple and healthy by blending the flesh, freezing and eating like dairy-free ice cream (think exotic Yonanas)!

7. Purslane

wikimedia.org/zoofari

Growing like a weed in even the worst soil, this lemony leaf is a veritable minefield of nutrients! From potassium and calcium to magnesium and iron, this crunchy gem might as well be the next superfood. Best of all? The omega-3 content of healthy purslane (not limp or dried) beats out that of all other green veggies! Impress your friends by making an exotic bean or grain salad flavored with your new favorite herb, sauté some instead of spinach for tonight’s side, or try any one of these 45 Things to do with Purslane!

8. Salsify

freeimages.com/Michael & Christa Richert

Like a skinny rutabaga, this less common root vegetable has a few different color options, all interchangeable, and all great sources of fiber, vitamins C & B6, as well as potassium and even folate. Though it might look like a kitchen-challenge, salsify is incredibly versatile and works in nearly any kind of recipe! Pro-tips: salsify tastes even better after a frost or two and is easier to peel after cooking. Since salsify actually has a notable protein content, it can also stand as the main course in recipes reminiscent of eggplant parmesan. But for starters, try these salsi-fries!

9. Sunchoke

freeimages.com/Michael & Christa Richert

What happens when sunflower seeds don’t sprout beautiful flowers? They make sunchokes. You may have heard them called Jerusalem Artichokes, but no matter what you call them the fact remains that they’re in season from now until next spring and they offer iron, potassium, thiamin and of course inulin. Looking a bit like colorful fingerling potatoes, the sunchoke is sweet and nutty. Reminds me a bit of jicama in that it works well raw, baked as chips, or (get this) boiled, skin-removed, mashed and served like mashed potatoes! How easy is that? Season and enjoy!

10. White Sapote

freeimages.com/Jayesh Nair

Okay, this one is originally from Mexico, but now it grows happily in California, Florida, and Hawaii (since the early 1900's). There is more to this creamy apple than meets the eye though: it’s a fragile fruit whose flavor can vary widely from peach to banana, but can easily turn bitter (i.e. one bad sapote shouldn’t turn you from them for good). Be sure your sapote is fully ripe to enjoy its full flavor. Like other warm-weather fruits, the sapote is high in Vitamin C and folate, but it’s also been touted as an anti-carcinogenic, calming gold-mine. If you want to go beyond raw usage, the soft, creamy flesh makes the sapote a great addition to any smoothie, like this one.

We hope you and your family enjoy your new found produce favorites this season!

Sources:

1. 45 Things To Do With Purslane - Chocolate & Zucchini. (2013, September 5). Retrieved October 28, 2015, from http://chocolateandzucchini.com/
2. Bergo, A. (2014, April 28). Paw-Paw Pudding. Retrieved October 28, 2015, from http://foragerchef.com/paw-paw-pudding/
3. Blitz, M. (2015, September 29). History, Travel, Arts, Science, People, Places | Smithsonian. Retrieved October 28, 2015, from http://www.smithsonianmag.com/
4. Confederate Coffee Substitutes. (1861). Retrieved October 28, 2015, from http://www.uttyler.edu/vbetts/coffee.htm
5. Grace Communications Foundation http://www.gracelinks.org/
6. Mixed Chicories with Persimmons. (2015, October 2). Retrieved October 28, 2015, from http://www.marthastewart.com/857654/mixed-chicories-persimmons
7. Spector, D. (2013, October 29). This Multi-Colored Corn Is Real And There's A Fantastic Story Behind It. Retrieved October 28, 2015, from http://www.businessinsider.com/
8. The Holy Enchilada: Creamy Mamey Smoothie - Licuado de Mamey. (2009, August 26). Retrieved October 28, 2015, from http://theholyenchilada.blogspot.com/
9. The Root Vegetable Chronicles: One of the ugliest vegetables around (but still tasty!). (2009, February 3). Retrieved October 28, 2015, from https://eggsonsunday.wordpress.com/

We had a lot of fun this year bringing you the latest in products, recipes, and life-changing stories! Here are your top 10 favorite posts we made this year!

10. Fresh Green Bean Salad

9. I Love Summer Recipes

8. TRX Workout Review

7. New Year, New You Challenge

6. Megan's Story

5. Top Overrated "Health" Foods

4. These Protein Pancakes

Protein Pancakes

Also try with chocolate or banana flavored protein powder!

Makes 2 Servings- 2 eggs or 4 egg whites or ½ cup egg beaters - 1 cup oatmeal dry - 2 scoops protein powderDirections: 1 Mix together and scoop 1/4 cup per pancake onto on a skillet over medium heat until cooked through.
2 Can add cinnamon to taste and can be served with sugar free syrup.Exchanges: 2 starches; 4 meats 160 calories, 17 g carbohydrates, 28 g protein, 3 g fat

3. Grab n' Go Energy Bites

2. The New Must-Have Kitchen Tool

And your favorite post this year goes to:

1. The Best Way to Wash Your Produce!

We look forward to bringing you more favorites in 2016! Have a request? Post your question, idea, or product on our Facebook, Twitter, or Instagram accounts today!

Our Top Sellers this year:

3. Stay hydrated with good taste and without added sugar!

2. Burn late night carbs while you rest easier than ever (without the sluggish wake-up)!

Your favorite TNT product this year?

1. Click HERE to find out!

As the New Year approaches, many individuals consider going on a detox to jumpstart weight loss. These diets typically include a strict regimen of juice-only meals, supplements, and severe calorie restriction. While detoxes have been lauded by celebrities and the media, there are many details that have been kept from the public. The nutrition experts at Total Nutrition Technology have answered frequently asked questions regarding detoxes and gone into detail about the best and safest ways to kick-start a healthy lifestyle.

What is a detox diet?

The term “detox” has become an all-encompassing phrase for numerous non-traditional diets and fasts that claim to “reset the metabolism”, “flush out toxins”, and remove extra pounds. While there are many different types of detoxes, one of the more extreme and dangerous regimens involves drinking only laxative tea, cayenne pepper, lemon juice, and maple syrup for 10 days.

What is a toxin?

A toxin is a poison that can cause disease such as nicotine, air pollutants, water pollutants, mercury, or dangerous forms of bacteria such as E.coli or salmonella.

Do we need to go on detox diets to rid our body of toxins?

No. Our organs are incredibly efficient at removing harmful toxins from the body. The liver is responsible for cleaning toxins and wastes from the blood and separating out the useful nutrients that the body needs for daily functioning. The kidneys filter waste out of the blood which is excreted through the urine. These organs act with the immune system in order to keep us healthy; there is no evidence that a detox diet can enhance what our body is naturally programmed to do.

What are the risks of detoxes?

The more extreme the regimen is, the more likely it is to be dangerous. Some detoxes completely eliminate critical nutrients, such as protein and fat, which can lead to malnutrition. In addition, prolonged detoxes such as juice cleanses can cause an electrolyte imbalance in the body which in some cases results in organ failure. While not all detoxes are this high-risk, it is important to remember that a well-rounded, balanced, and maintainable diet high in fruits, vegetables, whole grains, and lean protein is the safest and best way to nourish our bodies.

What are other ways to jumpstart a new, healthy lifestyle without going on a detox?

Try incorporating aspects of detoxes into your routine without committing to a full detox regimen. For example, replace one meal with a smoothie in order to increase fruit and vegetable intake. By swapping a doughnut for a nutritious smoothie at breakfast, you will begin your day with the necessary vitamins and minerals to nourish and fuel your body.

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Berry-Banana Breakfast Smoothie

1 frozen, peeled banana

½ cup berries (strawberries, raspberries, blueberries, etc.)

1 tablespoon almond butter

1 cup almond milk (soy milk or skim milk can be substituted)

¼ tsp cinnamon

Exchanges: 2 fruit, 1 protein, 1 dairy

Tropical Green Smoothie

1 frozen, peeled banana

1 cup baby spinach or kale

1 cup pineapple chunks

1 cup almond milk (soy milk or skim milk can be substituted)

1 tsp honey (optional)

Exchanges: 2 fruit, 1 vegetable, 1 dairy

Pumpkin Pie Protein Smoothie

1 frozen, peeled banana

1 cup pumpkin puree

½ cup almond milk (soy milk or skim milk can be substituted)

½ cup Greek yogurt (vanilla or plain)

¼ tsp cinnamon

1 tsp maple syrup (optional)

Exchanges: 1 fruit, 1 vegetable, 2 dairy

This is your LAST day to enter: post your progress with the #TNTGaveToMe after completing:

12. Serve up one of these 12 Healthy Winter Meal ideas!
11. Try out one these 11 Kid-Friendly, TV-Free Activities to keep the whole family healthy.
10. Use your Fitness Tracker to reach at least 10,000 steps again today.
9. Read about THESE 9 Easy and Healthy Swaps! Then make another one today.
8. Drink at least 8 cups of water today. Tips!
7. Plan out your next 7 days of meals! Get our TNT Menu & Activity Planner here.
6. Eat six times each today - breakfast, snack, lunch, snack, dinner, snack - spaced 3-4 hours apart.
5. Enjoy the rainbow today! Try to include 5 different colors. Here's how!
4. Having four foods on your plate at each meal.
3. Enjoying three servings of fruit.
2. Gobbling at least two servings of veggies.
1. Completing today's 20-Minute Workout.

Winners will be announced on December 28th!

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Day Eleven

http://tntfitbits.blogspot.com/2015/12/on-11th-day-of-fitness.html

Day Ten

http://tntfitbits.blogspot.com/2015/12/on-10th-day-of-fitness.html

Day Nine

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Day Eight

http://tntfitbits.blogspot.com/2015/12/on-8th-day-of-fitness.html

Day Seven

http://tntfitbits.blogspot.com/2015/12/on-7th-day-of-fitness.html

Day Six

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Day Five

http://tntfitbits.blogspot.com/2015/12/on-5th-day-of-fitness.html#.VnHLnUorKM8

Day Four

Day Three

Day Two

Day One

Don't forget: to enter you need to post your progress with the #TNTGaveToMe after completing:

11. Check out these 11 Kid-Friendly, TV-Free Activities to keep the whole family healthy!
10. Use your Fitness Tracker to reach at least 10,000 steps again today.
9. Read about THESE 9 Easy and Healthy Swaps! Then make another one today.
8. Drink at least 8 cups of water today. Tips!
7. Plan out your next 7 days of meals! Get our TNT Menu & Activity Planner here.
6. Eat six times each today - breakfast, snack, lunch, snack, dinner, snack - spaced 3-4 hours apart.
5. Enjoy the rainbow today! Try to include 5 different colors. Here's how!
4. Having four foods on your plate at each meal.
3. Enjoying three servings of fruit.
2. Gobbling at least two servings of veggies.
1. Completing today's 20-Minute Workout.

The number of calories our kids need varies based on so many factors. Be confident you're feeding your kids the right amount when you schedule a metabolic test (FDA Approved for kids as young as 7)! Order one metabolic test for yourself and receive 50% OFF one for your child (TODAY ONLY)!

Day Ten

Day Nine

Day Eight

Day Seven

Day Six

Day Five

Day Four

Day Three

Day Two

Day One

Don't forget: to enter you need to post your progress with the #TNTGaveToMe after completing:

10. Use your Fitness Tracker to reach at least 10,000 steps today!
9. Read about THESE 9 Easy and Healthy Swaps! Then make another one today.
8. Drink at least 8 cups of water today. Tips!
7. Plan out your next 7 days of meals! Get our TNT Menu & Activity Planner here.
6. Eat six times each today - breakfast, snack, lunch, snack, dinner, snack - spaced 3-4 hours apart.
5. Enjoy the rainbow today! Try to include 5 different colors. Here's how!
4. Having four foods on your plate at each meal.
3. Enjoying three servings of fruit.
2. Gobbling at least two servings of veggies.
1. Completing today's 20-Minute Workout.

It's easy to track your steps with Polar! Head over to our store and take advantage of FREE shipping on all Polar gear today ONLY!

Day Nine

Day Eight

Day Seven

Day Six

Day Five

Day Four

Day Three

Day Two

Day One

1. Slow Cooker Turkey and Wild Rice Soup

The Ingredients

· 2 cups of cooked turkey

· 8 cups low sodium chicken broth

· 1 yellow onion, chopped

· 1 cup chopped celery

· 1 cup chopped carrots

· 1 tsp sage

· 2 tbs balsamic vinegar

· 2 cups spinach (or kale) leaves

The Directions

· Add the low sodium chicken broth to the crock-pot

· Add the meat to the broth

· Chop up the vegetables (not the spinach or kale), and add to the pot. Dump in the wild rice and add the sage, bouillon cube, and balsamic vinegar. Stir

· Add two heaping handfuls of baby spinach or kale to the pot. It will look like a lot, but will shrivel down nicely while cooking

· Cover and cook on low for 8-10 hours, or on high for 4-6. The soup is done when the vegetables have reached desired tenderness

Exchanges – For 1 cup of soup: 2 meat, 1 starch, 1 vegetable

2. Slow Cooker Set-it-and-Forget-it Jambalaya

The Ingredients

1 cup chicken broth (low sodium)
2 cans diced tomatoes, drained
1 green pepper, diced
1 onion, diced
6 stalks celery, diced
1 pound andouille-style turkey sausage (you can also substitute chicken sausage) – Try for low fat/low sodium
2 cups uncooked shrimp
2 tsp oregano
2 tsp parsley
2 tsp Cajun seasoning
1 tsp thyme
1 tsp cayenne pepper (optional)

The Directions

· Chop up your veggies and sausage

· Load all the ingredients except for the shrimp into your slow cooker

· Cover and cook on low for 7-8 hours on low or 3-4 hours on high. Add the shrimp during the last 20 minutes

· This is best served over hot rice, so make some… or take the short cut, and use the Uncle Bens steamer pouch

Exchanges: For 1 cup of jambalaya, served over 1 cup of rice – 3 meat, 3 starch, 2 vegetable

3. Slow Cooker Hamburger Soup

The Ingredients

· 1 lb. lean ground beef

· 1/4 tsp pepper

· 1/4 tsp dried oregano

· 1/4 tsp dried basil

· 1/4 tsp seasoned salt

· 1 envelope onion soup mix

· 3 c boiling water

· 8 oz can tomato sauce

· 1 Tbsp soy sauce

· 1 c chopped celery

· 1 c chopped carrots

· 1 c cooked macaroni

· 1/4 c grated parmesan cheese

The Directions

· Brown beef in skillet and drain any excess fat

· Put meat in slow cooker

· Add pepper, oregano, basil, seasoned salt and onion soup mix

· Add celery and carrots

· Cook on LOW for 6-8 hours

· Turn on HIGH and add macaroni & Parmesan cheese

· Cover & cook on HIGH for 10-15 minutes

EXCHANGES: 2 meat, 1 vegetable, 1/4 starch

**Recipe can easily be doubled or tripled.

***Add additional vegetables like zucchini, spinach or kale

4. Slow Cooker Chicken Tortilla Soup

The Ingredients

· 2 lbs. chicken breasts, cubed

· 1 onion, chopped

· 3 tablespoons chopped garlic

· 1 can green chilies

· 1 box (32 oz.) reduced sodium chicken broth

· 14 oz. fire roasted tomatoes

· 20 oz. chopped tomatoes

· 10 oz. frozen corn

· 2 cans black beans, rinsed

· Chili powder

· Cumin

· Salt

· Pepper

The Directions

· Cook chicken, onions and garlic in a tablespoon of olive oil and juice from canned tomatoes.

· After chicken is cooked add all other ingredients and simmer.

Exchanges - 1/12 of the recipe counts for 3 meat, 1/2 vegetable, and 3/4 starch. Totaling about 237.5 calories

5. Slow Cooker Smoked Turkey and Rice Soup with Fresh Sage

Serves 4

Slow coking time

5 1/2 to 6 hours on low plus 15 minutes on high, OR 2 hours and 45 minutes to 3 hours on high plus 15 minutes on high

The Ingredients

· One 8-ounce smoked turkey leg, skin discarded

· 3 cups fat-free low-sodium chicken broth

· 1 medium zucchini, chopped

· 1 medium red bell pepper, diced

· 1 medium onion, diced

· 1 medium rib of celery, thinly sliced

· 1 medium carrot, thinly sliced

· 2 Tbsp chopped fresh sage

· 1 tsp fried thyme, crumbled

· ½ cup uncooked instant brown rice

· 1 Tbsp olive oil (extra virgin preferred)

· ¼ teaspoon salt

· 2 Tbsp chopped fresh sage

The Directions

· Lightly spray the slow cooker with cooking spray

· Place the turkey in the slow cooker.

· Stir in broth, zucchini, bell pepper, onion, celery, carrot, 2 tablespoons sage, and the thyme

· Cook, covered, on low for 51/2 to 6 hours or on high for 2 hours 45 minutes to 3 hours, or until the onion is very soft

· Quickly transfer the turkey to a cutting board, leaving the broth mixture in the slow cooker

· Set the turkey aside and quickly stir the rice into the broth mixture and re-cover the slow cooker.

· If using the low setting, change it to high. Cook, covered, for 15 minutes, or until the rice is tender.

· Meanwhile, bone the turkey leg. Cut the turkey into bite-size pieces. When the rice is cooked, stir the turkey, oil, salt, and reaming 2 tablespoons of sage into the soup.

Exchanges - ¼ of the recipe is 2 meat, 2 vegetable, and 1 starch

6. Slow Cooker California Chicken Soup (This double batch recipe fills crockpot)

The Ingredients

· 6 Tbsp butter (3/4 stick)

· 8 Tbsp flour

· 3 Cups Skim milk

· 3 Cups chicken broth

· 2 tsp dry ranch dressing mix

· ½ tsp celery seed

· ½ tsp black pepper

· ½ Cup parmesan cheese, shredded

· 1 oven roasted chicken (any flavor), cooked, deboned and chopped

· 3 - 12oz bags frozen California Medley vegetables (broccoli, cauliflower & carrots)

The Directions

· Melt butter in a saucepan over medium high heat

· Add flour and stir

· Gradually add milk and chicken broth, stirring constantly

· Cook over medium high heat until thickened

· Stir in Parmesan cheese

· Put frozen vegetables and chicken in crockpot.

· Pour sauce over vegetables and chicken and stir

· Cover and cook 2-4 hours on low

Exchanges - 1/12 of the recipe counts for 3/4 fat, 1/2 dairy, 1 meat, and 3/4 vegetable (about 160 calories per serving)

** You can also cook this on the stove instead of the crockpot if you are in a hurry. Steam or microwave the vegetables first so the soup warms up faster. And if you want to be really healthy, use fresh steamed vegetables.

7. Slow Cooker 20-Minute Chicken Enchilada

Prep time 5 minutes Cook time 15 minutes

The Ingredient

· 2 Tbsp vegetable oil

· 1 cup diced white onion (about 1 small white onion)

· 2 cloves garlic, minced

· 1/2 cup masa harina (corn flour)

· 3 cups chicken stock

· 2 cups cooked, shredded chicken

· 1 1/4 cups (or 1 10-ounce can) red enchilada sauce, homemade or store-bought

· 1 (14-ounce) can black beans, rinsed and drained

· (14-ounce) can diced tomatoes, with juices (we prefer fire-roasted)

· 1 (4-ounce) can chopped green chilies1/2 teaspoon ground cumin

· 8 ounces reduced-fat, sharp cheddar cheese, freshly grated

· 1 tsp salt, or more/less to taste

· Optional toppings: tortilla chips/strips, diced/sliced avocado, grated cheese, sour cream,

The Directions

· Heat the oil in a large stock over medium-high heat (To save time, peel and dice the onion for the minute or so that the oil heats.)

· Add the onion and sauté for 5 minutes, or until cooked and translucent. Add the garlic and sauté for an additional minute until fragrant

· Stir in the masa harina and cook for an additional minute

· Pour in half of the chicken stock, and stir until completely combined

· Add in the remainder of the chicken stock, and stir to combine

· Immediately add in the chicken, enchilada sauce, black beans, tomatoes, green chilies, salt and cumin, and stir until combined

· Continue stirring occasionally until the mixture reaches a simmer. Reduce heat to medium-low and let it simmer for 3 minutes, stirring occasionally so that the soup does not stick to the bottom of the pan

· Then stir in the cheese, one handful at a time, until combined. Taste, and season the soup to taste with salt

· Serve the soup warm with desired toppings

Exchanges – Each serving is 2 meats, 2 vegetables 1.5 starch, 1.5 dairy, .5 fat not including toppings

8. Slow Cooker Hot Chicken Salad Casserole

Serves 4

Cooking time 30 -35 minutes

The Ingredients

· 3 cups cubed, cooked chicken breast

· 2 celery stalks, sliced

1 red bell pepper, chopped
1/2 cup finely shredded reduced-fat Cheddar cheese
1 (10-3/4-ounce) can 98% fat-free cream of chicken soup
1 (6-ounce) plain low-fat yogurt
2 scallions, thinly sliced
1/4 tsp ground ginger
1/4 tsp black pepper
1/4 cup sliced almonds

The Directions

· Preheat oven to 400 degrees F. Coat an 8- x 8-inch baking dish with cooking spray

· In a large bowl, combine chicken, celery, bell pepper, cheese, soup, yogurt, scallions, ginger, and black pepper

· Spoon into baking dish and sprinkle almonds on top

· Bake, uncovered, 30 to 35 minutes, or until heated through.

Exchanges - each serving is 2 meat, 2 dairy, 1 vegetable, and ½ fat

9. Slow Cooker Apple Sauce

The Ingredients

· 8 medium apples

· 2 tsp cinnamon

· 1 tsp nutmeg

· 2 Tbsp lemon juice

· 3/4 cup brown sugar

The Directions

· Core and cut apples, 1-2 inches in size (peeling is optional)

· Combine ingredients and pour into crock pot

· Set crock-pot on low heat for 6-8 hours, stirring occasionally. Use potato masher for smoother consistency

· Serve warm

Exchanges - 1/12 of recipe is 1 fruit and ½ starch

10. Slow Cooker Lemon and Herb Roasted Chicken

The Ingredients

· 1 whole chicken or 4 breast halves

· 1 head of garlic

· 2 lemons

· Salt and pepper

· A bunch of fresh rosemary

The Directions

· Skin the chicken rub it inside and out with a bunch of salt and pepper

· Plop it into the crock pot

· Peel your garlic and shove a bunch of the whole cloves into the bird cavity and throw some more on top and around the chicken

· Slice the lemon and put slices on top, around, and inside the bird

· Wash the rosemary and do the same. If you are using dried rosemary, use a good amount---probably 2-3Tbsps of dried herbs.

· Serve with roasted red potatoes and a side of asparagus (Optional)

Exchanges - This will count as 3-5 meat exchanges depending on how much you eat!

11. Slow Cooker Beef and Broccoli

The Ingredients

· 1 lb thin lean beef

· 1/4 cup low sodium soy sauce

· 2 Tbsp white wine

· 2 Tbsp apple cider vinegar

· 1 Tbsp brown sugar

· 2 tsp sesame oil

· 2 cloves smashed and chopped garlic

· 1/2 tsp crushed red pepper flakes

· 1 bag thawed broccoli florets (to add later)

The Directions

· Add the liquid to the crock pot

· Chop up your garlic, add to mixture and stir in spices

· Slice meat into thin strips

· Toss the beef in the liquid and spice mixture to coat thoroughly

· Cook on low for 6-8 hours, depending on the cut of meat. Thicker pieces will take longer to tenderize.

· An hour before serving, add entire bag of broccoli, cover and cook on high for another hour or so.

· Stir gingerly to coat broccoli

· Serve over steamed rice

Exchanges – for 1 cup of the beef and broccoli served over 1 cup of rice – 2 meat, 1 vegetable, 3 starch

12. Slow Cooker Pasta Fagioli

The Ingredients

· 1 pound lean ground beef, browned and drained

· 1/2 large red onion, chopped

· 1 cup carrots, chopped

· 2 celery stalks, sliced

· 2 cans (14.5 oz.) diced tomatoes (and juice)

· 1 can kidney beans, drained and rinsed

· 1 can white beans, drained and rinsed

· 4 cups beef broth

· 1 jar (26-ounce) pasta sauce

· 2 tsp oregano

· 1 Tbsp Tabasco sauce

· 1/2 tsp salt

· 1/4 tsp black pepper

· 1/2 cup dry pasta, to add at end of cooking time

The Directions

· Use a 6-quart or larger crock-pot, or cut the recipe in half

· Brown the meat on the stovetop, and drain well. Let it cool a bit

· Chop up the carrots, onion, and celery and add to the empty crock pot

· Drain and rinse the beans and add them

· Add the whole cans of tomatoes, and the pasta sauce

· Add the beef broth, the salt, pepper, oregano, and Tobasco sauce

· Stir in your meat

· Cover and cook on low for 8 hours, or high for 4.

· When the vegetables are tender, stir in the 1/2 cup of dry pasta

· Cover and cook for another hour on low, or until the pasta is tender. It will swell quite a bit

· Serve with a bit of Parmesan cheese (Optional)

Exchanges – for 2 cups – 2 ½ meat, 2 vegetable, 2 ½ starch

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Fitbits Archive

Archive for December 2015

We bet you've never tried these in-season fruits and veggies!

Your Favorite Posts & Products of 2015

Detox Guide (with recipes!) To Kick Start Your New Year!

On the 12th Day of Fitness...

On the 11th Day of Fitness...

On The 10th Day of Fitness...

12 Healthy, Warming Slow Cooker Recipes