Tag: Weight Loss

What I Make

PB Honey Bars

Julia Parent

Serves: 36

Ingredients:
1 cup clover honey
1-1/2 cups 100% all natural peanut butter with sea salt
2 tablespoons organic whole ground flaxseed meal
6 cups o-shaped multi grain cereal
unsalted butter for greasing pan

Directions:
In a microwave-safe bowl, microwave peanut butter for 1 minute or until melted. Add honey and flaxseed. Stir until well combined. Pour over cereal and stir until well coated. With a rubber spatula, press mixture evenly into a buttered 9″ x 13″ pan. Refrigerate for 1 hour. To keep each serving under 10g sugar, cut into 36 bars. Have with a glass of water.

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What I Make

Scalloped Potatoes & Ham

Julia Parent

Serves: 3

Ingredients:
3 russet potatoes, peeled and thinly sliced
3 oz. fully cooked boneless ham steak, diced
2 tablespoons unsalted butter
2 tablespoons all-purpose flour
1 1/2 cup whole milk
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon pepper
1/2 cup grated Parmesan cheese
1/2 cup shredded mild cheddar cheese
1 teaspoon parsley flakes

Directions:
Preheat oven to 350 degrees. To make the white sauce, melt butter in a saucepan over medium heat. Wisk in flour. Gradually add milk. Cook, stirring occasionally, until thickened. Remove from heat and stir in garlic powder, onion powder, and pepper. In a large bowl, combine potatoes, ham, white sauce, and cheese. Put mixture in a greased casserole dish. Bake for 75 minutes or until potatoes are tender. Sprinkle with parsley and stir. Have with a glass of water.

What I Make

Crunchy Cauliflower Bake

Julia Parent

Serves: 3

Ingredients:
3 cups frozen organic cauliflower florets
1/4 cup Italian style breadcrumbs, preferably not made with enriched flour
1/4 cup grated Parmesan cheese
2 tablespoons unsalted butter, melted

Directions:
Preheat oven to 350 degrees. Follow microwave or stovetop package directions to cook cauliflower. Drain. Mix bread crumbs, cheese, and butter together. Put cauliflower in a small casserole dish and top with breadcrumb mixture. Bake uncovered for 25 minutes or until topping is golden brown.

What I Make

Carrots with Honey Butter

Julia Parent

Serves: 3

Ingredients:
3 carrots
1 tablespoon honey
1 tablespoon unsalted butter

Directions:
Wash, peel, and cut carrots into coin shapes. Fill a saucepan with enough water to completely cover carrots. Bring water to a rolling boil. Cook carrots for 15 minutes or until desired tenderness. Drain. Microwave butter in a microwave safe dish for 30 seconds or until melted. Add honey and stir until well combined. Pour honey butter mixture over carrots and toss to coat. Serve with a good source of protein, such as: beef, pork, or chicken.

What I Make

Beef Quesadillas

Julia Parent

Serves: 4

Ingredients:
1 lb. lean ground beef (I buy 93% lean/7% fat.)
1 packet taco seasoning mix* and the ingredients to make it
8-10 inch organic tortillas that are not made with an enriched flour
1 cup canned traditional refried beans, divided
1 1/3 cup shredded Chihauhau cheese, divided
4 tablespoons unsalted butter, melted

*I like to buy a popular restaurant brand of dry seasoning mix that starts with the first three letters of Chicago. If I buy one that makes a sauce, the tortillas get soggy. I also take 1 teaspoon of seasoning out of the packet before mixing it into the meat with 1/2 cup water so it is not too spicy.

Ingredients:
In a large skillet over medium-high heat, crumble ground beef while browning it until it’s no longer pink. Follow the directions on the packet to add the seasoning mix. Spread 1/4 cup refried beans on 4 tortillas. Top refried beans with approximately 1/2 cup seasoned meat. Put 1/3 cup cheese over the meat and beans and top with a tortilla. Brush the top of the tortilla and the bottom of an electric skillet with butter. Set electric skillet to 300 degrees. Being careful not to burn the quesadilla, cook and flip it until both sides are golden brown. Before cooking another quesadilla, carefully wipe out the hot skillet with a clean paper towel and brush the bottom of the skillet with butter again. When the quesadilla has cooled enough to handle, cut with a pizza cutter. Have with a glass of water.