#TripleD Recipe Friday

This weeks recipe takes a bit of an Asian twist. This is my steak and vegetable stir fry with rice noodles. It is packed with vegetables and the rice noodles are much lighter than a bed of rice.

What you’ll need:

• 1/2 box of rice noodles
• 2 strip steaks sliced very thinly
• 1/2 cup sliced carrots
• 1 medium zucchini sliced
• 1/2 red pepper small diced
• 1/2 green pepper small diced
• 1/2 red onion small diced
• 1 small can of sliced water chestnuts
• 1 cup fresh green beans. (can use frozen just thaw and drain first)
• 2 Tbsp of light soy sauce
• 1 Tbsp of rice wine vinegar (I used the one with chili flakes in but that is optional)
• 6 Tbsp of sesame oil
• 1/2 tsp of ground ginger
• 3 Tbsp of sweet chili wing sauce ( I used Quaker Steak and Lube Thai R’ Cracker sauce)
• sesame seeds for garnish

 

Here we go!

1. In a zip top bag add half of the sesame oil, vinegar, ginger, and soy sauce and mix to combine.
2. Add steak and let sit in fridge for at least 30min to an hour
3. Prepare rice noodles per box instructions hold for later
4. In a large metal skillet heat the other amount of sesame oil.
5. Add steak and flash fry for about a minute. Take the steak out of the pan
6. Add in all of the vegetables and cook until tender.
7. When vegetables are cooked add in the wing sauce
8. Toss in rice noodles and steak into the pan.
9. Cook together for another minute to combine all of the flavors
10. Serve and top with sesame seeds

ENJOY!

 

 

#TripleD When The Weight Loss Clock Stops

After about a month of being on this journey. I was rewarded with a big success in weight loss. I had lost 18 pounds and I was feeling great. Nothing was going to derail this train…..Nothing!

However, after that initial success the weight loss clock came to a screeching halt. I couldn’t figure out why this was happening. I hadn’t changed my diet at all,  I was working out at the gym, doing everything I could to keep the weight off.

I started trying to lower my calorie intake to help make the pounds drop off. I would skip a meal because I was always trained the less you eat the more you’ll lose. I quickly found out that this wasn’t only wrong but harmful. A couple of days I would feel light headed by dinner, and just wasn’t my old new self.

What I found out was just the opposite. Your body will go into starvation mode when it doesn’t get enough nutrients during the day. When you eat less or skip meals the body thinks it is starving. So what it does to combat that is hold onto the fat as a self defense mechanism.

So what I started doing was eating more vegetables with meals. I always make twice as many vegetables as protein and starch. Make sure to leave the table full….just full of the right things. I now always leave time in the morning for breakfast. Even if it is a yogurt it is something to start the day off right.

Since starting this second phase of the journey I have lost another seven pounds. The weight will drop off you just have to stick with it. Don’t get frustrated if the scale stalls for a couple weeks.

I have now lost a total of 25 pounds in a little under two months. I have a little over a month to go before our trip to Walt Disney World. So I hope the clock doesn’t stop too many more times.

Remember…..There’s always room for one more……serving of vegetables!

 

#TripleD Recipe Friday

This week’s recipe is one of my favorites. Seared pork tenderloin with pesto potato hash and pan gravy. I know it sounds complicated but it’s really not. I like to make fresh pesto especially in the summertime when I grow my own basil. It is so much cheaper than buying the fresh at the store. If you have bunch of herbs leftover at the end of the season just dry them and grind them into your own herb blends. So I will start with the pesto recipe first and go from there.

What you’ll need:

• Fresh basil with most of the stems removed
• fresh garlic cloves
• pinenuts
• grated Parmesan cheese
• olive oil
• salt and pepper to taste

Here we go!

1. In a food processor (I used a nutribullet but it will take a bit more work) combine basil, garlic, and pinenuts and pulse until fine.
2. Add Parmesan cheese and slowly add olive oil until it forms a paste
3. taste before you add the salt and pepper because the cheese can tend to be salty

Chef’s note: you can use other types of nuts as well. Pinenuts are traditional but can also be costly. I have used cashews and peanuts before just make sure they are raw (not roasted or salted)

The potato hash is very simple yet delicious because of the time you took to make the pesto.

What you’ll need:

• 2 red potatoes diced small
• 2 carrots small diced (I used baby carrots and sliced them, use what you have on hand)
• 1/4 onion small diced
• 2 Tbsp of the pesto

Here we go!

1. Combine all the vegetables in a oven safe dish
2. Stir in pesto
3. Bake at 350 for 45 min to an hour

Whew! now that the hard part is over lets move on to the pork

For the pork tenderloin I do a cross between braising and pan frying.

What you’ll need:

• 1 pork tenderloin
• 1/2 rough chopped onion
• 1 cup rough diced celery (use the leaves as well for great flavor)
• 1/2 cup rough chopped carrots (you can leave the peel on you are straining them out later)
• 2 Tbsp tomato paste
• 1 Tbsp Italian seasoning
• 1 cup of chicken broth

Here we go!

1. In a non coated skillet heat 3 Tbsp of oil over medium heat.
2. When the oil is hot sear the pork tenderloin on all sided until you get a nice color on all sides.
3. Take the pork out of the skillet
4. Add vegetables and tomato paste to the skillet
5. When the vegetables are soft add your broth.
6. Scrape the charred bits off of the pan with a spoon.
7. Add tenderloin back to the pan on top of the vegetables
8. Cover the skillet and bake in a 350 degree oven until the pork reaches an internal temperature of 145.
9. Remove from skillet and let rest for 5-8 minutes
10. Strain the vegetables out of the skillet and reserve the liquid for over the pork
11. Slice and serve.

I really hope you enjoy this and let me know how you liked it. Even better let me know how you alter it to your own tastes.

#TripleD Recipe Friday

Since the Super Bowl is coming up this weekend. I wanted to deviate a little from the totally healthy and give you something that is lighter than its original. This is my four cheese mac & cheese topped with pulled pork and onion crumble. If you follow me on twitter @dolewhipdaily, you might have seen the picture above on ABC’s show The Chew. I smoke my own pork, but you can easily buy the pre pulled pork (just don’t get the one that is sauced). Another more time consuming method would be to get a pork butt (or shoulder) and put it in the crock pot. Cook it overnight with a little vinegar based bbq sauce. Then pull it apart.

What you’ll need:

1. Half pound of uncooked elbow macaroni
2. 1 carton of chicken stock or broth (low salted or unsalted)
3. 3 cups total grated cheeses ( I used colby jack, smoked swiss, parmesan, and cheddar)
4. 3 cups pulled pork
5. 1/2 cup panko bread crumbs
6. 1/2 cup fried onions
7. 2 cups milk ( I used 1%)
8. 1/4 cup flour
9. 1/4 cup vegetable oil
10. 1/4 cup diced onions
11. 1 tsp chopped garlic

Here we go!

• In a large pot cook the pasta half as long as the box says, drain, and cool.
• In the same pan (once you drain the pasta *less dishes) put a tablespoon of vegetable oil. add onions and garlic, sautee untl soft.
• Add chicken stock and bring to simmer.
• Pour in the milk and bring to a slow boil.
• In a small bowl mix flour and vegetable oil to make a roux (paste)
• Add roux to stock mixture and whisk until it thickens slightly.
• Turn burner to low and slowly add in the grated cheeses whisking to blend into mixture.
• Stir until all of the cheese is melted and the sauce has formed. Turn off heat
• Preheat your oven to 350 F
• In a zip top bag add panko bread crumbs and fried onions. Use a rolling pin or can to crush them together.
• Add pasta to the sauce. You want enough sauce so it looks a little runny. The pasta will absorb some of the sauce as it bakes.
• Pour into a greased cast iron skillet (or any baking dish will do)
• Top with the pulled pork and sprinkle bread crumb mixture on top. Don’t make it like a crust just sprinkle.
• Bake in the oven for 30 minutes.
• Serve with a drizzle of your favorite bbq sauce. I like the vinegar based sauces that aren’t overly sweet, but it’s your choice. Don’t forget to enjoy with Cheerwine!

This dish is healthier than regular mac & cheese because it uses mostly broth instead of all milk or cream. For a two cup serving is 845 calories. So still within the diet range but certainly doesn’t feel like “diet” food.

The dish made it on the show. It’s the top right corner of the screen!

Send me pictures of your version I’d love to see them. Use #RecipeFriday

#TripleD Recipe Friday

During the cold Ohio winters I love making soups and stews. I also like to take my favorite summer foods and make them into soups. This time I took an Italian sausage and pepper sandwich and turned it into a soup. There are a few things I love about soups. They are filling, hearty, and it’s a great way to get your vegetables in without weighing you down.

What you’ll need:

1. Three turkey Italian sausage links casing removed
2. 1 cup diced carrots
3. 2 green peppers diced
4. 1 red pepper diced
5. 1 sweet onion diced
6. 3 Tbsp tomato paste
7. 4 cups chicken broth
8. 1 Tbsp celery seed
9. 2 Tbsp Italian seasoning
10. 1 tsp red pepper flakes
11. 2 cups dry bow tie pasta (or your favorite kind of pasta)
12. 1 Tbsp of French’s fried onions for garnish

• Combine sausage, vegetables, and 1 Tbsp of olive oil in a pot
• Cook the mixture until the vegetables are soft and the sausage is cooked
• Add tomato paste and incorporate into mixture
• Add seasonings and broth.
• Cook at a simmer for 20 minutes
• Cook pasta according to the instructions on the box
• Put some of the cooked pasta in the bowl and add soup over top
• garnish with fried onions and ENJOY!

I like to use other things besides crackers in my soups. It also will cut down on the calories and carbs. I use fried onions, baked tortillas, sesame sticks, etc

#TripleD Off The Wagon For A Cheat Day

Every journey will have its uphill battles and downhill cruises. We all will have those moments where our willpower won’t win and we will fall off the wagon. Since beginning I have learned several things not only about myself mentally but physically as well.

We all need a “cheat day” to reward ourselves for the hard work and sacrifices we have made. I have been planning one a week usually on the weekends so I have something to look forward to. My first cheat day didn’t go so well. Coordinating my cheat day with The Ohio State University’s Fiesta Bowl game. I bought my favorite chicken wings, pizza, and beer to celebrate a certain victory for the buckeyes.

I have to admit the first bite of pizza was amazing and the wings were divine. I had three large pieces of pizza and around 20 wings (I lost count after a while). I was on cloud nine for most of the day. The buckeyes won the game, I was eating my favorite foods, and life was good.

Later that night my stomach started its assault on the rest of me. I got very sick and felt awful. I quickly learned that my body was rejecting all of the grease and fat I had shoved in it all day. As my body has adjusted to the nutritious foods over the few weeks since starting, I learned that you don’t need to go crazy on cheat day. Cheat day isn’t about the amount of food you eat, but what it is. Also, your stomach is muscle. It will shrink and expand accordingly. However, if you spend all week shrinking it. It won’t expand with one meal and you will get sick.

Here are some of my cheat day tips:

• Plan Ahead- the day before and after plan on having salads, soups, and simple vegetable filled meals.
• Flush Your Body- eating foods high in sodium will make you retain water and weight. Make sure you are drinking plenty of water to flush the sodium out
• Quality Over Quantity- eat the foods you crave, but eat small to average potions. Don’t go crazy
• Remember Your Stomach- the day after your cheat day your stomach will be craving more food than normal. Keep healthy snacks on hand so you don’t feel starving.

So remember cheating is fine as long as you have a plan to get back on the wagon and keep driving!

 

#TripleD Recipe Friday

There is nothing I like more than a big juicy burger. However, those can be filled with fat and calories. I am not saying never have a burger again, but it’s good once in a while to go meatless for dinner. This recipe would be perfect for a weeknight dinner because it is relatively quick to prepare. I could have used a scratch made black bean burger recipe, but like I said I wanted quick and easy. So the store bought patties were perfect. Here we go!

What you’ll need:

1. One Morningstar (or another brand) spicy black bean burger patty
2. 1/2 thinly sliced sweet onion
3. One slice of swiss cheese ( I used and ultra thin 40 calorie brand)
4. 2 slices of marble rye (or any type of bread)
5. 1 Tbsp of mayonnaise ( I use Dukes because it’s my favorite)
6. One large red potato cut in wedges
7. 2 Tbsp margarine (one for the onions and one for the potatoes)
8. 2 Tbsp cornmeal
9. Salt and Pepper

• Preheat your oven to 350 degrees
• Melt 1 Tbsp of the margarine and pour over the potato wedges in a bowl
• Sprinkle salt and pepper and cornmeal on the potatoes while tossing
• Lay the potatoes flat on a foil lined sheet pan
• Bake for 45 minutes turning once half way through
• Melt 1 Tbsp of margarine in a small skillet and add onions turn on medium low heat
• sprinkle a little salt over the onions to help them soften. Cook until they are soft and take off heat
• Thaw the burger patty in the microwave for one minute and then transfer to another skillet on medium heat.
• Cook the patty until it is hot throughout
• Top with the onions and swiss and let the cheese melt
• Put the patty between the marble rye and spread a thin layer of the mayo on the outside of the sandwich.
• Put back into the skillet to brown the bread like a grilled cheese
• Slice patty melt in half and enjoy

I use mayo on my grilled cheese sandwiches (and these) because I like how it browns and tastes. You can easily use more margarine if you choose.

I also always have a tossed salad with my meal (not pictured but added into the calorie count for the meal). You always need your vegetables! With the tossed salad this meal adds up to 646 calories.

If you have a recipe for a from scratch veggie burgers send them along to keith@enchantedtikitalk.com and I will pass them along to the other readers.

#TripleD Getting Back To The Gym

The word “gym” can be intimidating for many people. I played football in high school so I have been well versed in the gym culture. I actually enjoyed it then and have always enjoyed the feeling I get afterwards. There is a certain “high” from a good workout.

I have been in and out of a gym ever since (mostly out). However, the thought of going back into the gym has always held mixed emotions for me. I know I can’t lift or do as much as I used to be able to. There is always the competitive side of me who wants to go meatballs to the wall and hit it like the old days.

I got a membership to my local Planet Fitness. It was relatively inexpensive and I liked the fact they have a lot of machines. Everything from treadmills, bikes, etc. They also have a nice selection of weight machines, free weights and helpful staff. I am not being paid for that endorsement, however any gym will do. Don’t feel self conscious. There will always be people who are more and less fit than you. Just focus on your own journey.

If you begin now please be aware that the gym will be busy. A lot of resolutions being fulfilled will draw a crowd. However, don’t fret any activity is better than no activity.  When dealing with the weights, more reps and low weight is always the best policy. If you go too big too fast you will be very sore. It will take a few days for you to feel like working out again and throw you off your schedule. So go slow for the first few times until you see how your body responds.

Doing cardio will certainly burn the calories and help you lose weight. If your knees are an issue try the bike. It will relieve the pressure and constant pounding on your knees. If you are fine with the treadmill try a slight incline while you walk. it will burn more calories that walking on a flat plane. Please remember that muscle weighs more than fat. So while you are building muscle the scale might not reflect your hard work, but the mirror will.

You don’t have to have a gym membership to be active. Walking around the block, buying some resistance bands, anything will do. Just start moving

 

#TripleD Recipe Friday

I have always been a fan of Latin cuisine. I love spicy foods and I have heard that capsaicin, the heat component in chilies, may boost your metabolism. So I decided to make a fish taco recipe that isn’t just fish and salsa. I made a chipotle pineapple sauce for the top and made some jalapeno bacon black beans to go with it.

Here’s what you need:

1. one package of frozen tilapia fillets, thawed
2. cajun seasoning
3. diced pinapple
4. one small can of chipotle in adobo sauce
5. queso fresco cheese
6. taco sized corn tortillas
7. one can of black beans
8. thick sliced bacon
9. one lime
10. light sour cream
11. iceberg lettuce
12. jalapeno powder or diced jalapenos
13. 1 Tbsp of fresh cilantro

A couple of notes before I get into the instructions.  Make the sauce ahead of time that way the flavors will blend better. When using canned beans always rinse them before using. It will take all of the starchy liquid off of them and give you a better consistency. Ok so here we go!

To make the sauce you’ll need either a food processor or something like a nutri bullet or ninja type machine.

1. Combine one half chipotle pepper and a 1/2 tsp of sauce with about 1/4 cup diced pineapple and juice. Add the cilantro and blend.
2. In a small sauce pan brown your diced bacon. Add the black beans and enough water to cover. Sprinkle or add 1 tsp of the jalapeno powder or some of the diced. simmer until the beans are tender.
3. Cover one side of the tilapia liberally with the cajun seasoning.
4. Heat a nonstick skillet with a little vegetable oil. Add the tilapia seasoned side down and leave until it creates a crust. Flip and cook until fish is done.

To Plate:

• Heat the tortillas either in the microwave or in a pan.
• Put the shredded iceberg lettuce, shredded fish, crumbled queso fresco, pineapple sauce, and a dollop of sour cream.
• Squeeze some fresh lime juice on top right before you eat them.

I hope you enjoy these the whole meal shown in the picture was 390 calories. Please let me know what you thought of this meal. I also love hearing how you change it up and make it your own.

 

 

#TripleD- You vs.Your Stomach: Round 1

So every time I start to watch what I eat I go into it like a prize fight. My stomach is my mortal enemy and I must beat it into submission. After fighting the same opponent over and over like playing Punch Out I wanted to try a new approach.

This time I am getting into the ring with food instead of my stomach . Now the trick with this fight is knowing your opponent. Being a chef I am very familiar with many varieties of food and how to cook them. Problem is I didn’t know how to use food to my advantage. Luckily for me I have a friend who has been in the ring much longer than I have and helped me learn. So If I can pass anything along to you I will be honoring her.

The first round for me was allowing my stomach to shrink without feeling starved and grabbing food I shouldn’t. For me I don’t have a lot of time during the day to sit down to enjoy a meal while at work. Therefore, I needed to find things I can have quickly but are healthy. Before work I will either have a bowl of cereal (and not Lucky Charms) or a yogurt. Then for lunch I always have a shake. I purchased a Nutri Bullet that I keep at my desk. I pack chocolate whey powder, PB2 peanut butter powder, half of a banana, and skim milk. The shake is only 311 calories and helps me feel full during that downtime in the middle of the day. I also keep snacks on hand as well. I have raw unsalted almonds, raisins, dried cranberries, sesame sticks, etc.

For dinner I have had to completely change my routine. I have always been a big meat and potatoes guy. The vegetables have always been an afterthought or just an extra side. I would always have Gaston sized portions and even go for seconds. Now I make the protein the side and the vegetables the star. I have also found that its not always what you eat but how you eat as well. So here are some tips I have found.

• Eat a salad first. I have found that at dinner time I am very hungry. So I treat it like a two course meal. While my main course is finishing I will enjoy a small tossed salad. This way I am not as hungry when I enjoy my main course.
• Only cook one portion per person. As a chef it is very hard for me to cook for only two people. However, if you only have one portion per person you can’t go for seconds.
• Plan your meals. I use my Sunday’s to plan at least three or four days worth of meals and begin to prep them. Even if you are tired after a long day of work you have meals that need minimal attention to finish. It helps you not stop for a quick fast food dinner on your way home.
• Try new things. Now that I am eating less meat and more vegetables I have been trying to branch out. There has been many trendy vegetables lately. Most of which has been kale. The leafy green vegetable not only adds bulk to soups and stews, but has tons of nutrients.

If you have downloaded a calorie tracking app on your smartphone it is fun to see how eating these nutrient rich foods will not only help you punch out your gut, but you’ll feel much healthier overall.