Every Christmas Eve, my family gathers together, often at my grandma’s but sometimes at the home of my cousin and NGPT/Inferno participant, Dustin Headley. This evening is always a hot mess of appetizers and desserts. Pretty much everything involves crescent dough, fatty meats, cream cheese, salt, sugar, chocolate…the usual suspects! So I love finding appetizer and small bites recipes that taste good and pass the family test but still offer healthier alternatives.

Maple-Glazed Peanuts and Bacon http://www.foodandwine.com/recipes/maple-glazed-peanuts-and-bacon-cocktails-2009

• ½ cup sugar-free maple syrup
• 3 cups unsalted roasted peanuts (1 lb)
• ½ teaspoon dry mustard
• 1 Tablespoon thyme leaves, minced
• ½ teaspoon cayenne pepper
• 3-5 slices of turkey bacon (3 oz)
• 1 Tablespoon kosher salt (omit if using salted nuts)

Preheat oven to 325°. In a medium skillet, cook bacon over med heat until crisp. Transfer to paper towels to drain, then finely chop. In a medium bowl, mix thyme, salt, cayenne and dry mustard. Add peanuts, syrup, and bacon, and toss until peanuts are evenly coated. Scrape nuts onto a parchment paper-lined baking sheet and roast for ~30 min, stirring once, until syrup has thickened. Let peanuts cool completely, stirring frequently to break up large clumps. Transfer peanuts to glass jars or large bowl and serve. Can be stored in airtight container up to 5 days. This makes 12 fat servings.

Special bonus recipe: not quite as on-plan but a nice alternative for the holidays…

Christmas Chocolate Bark http://www.elanaspantry.com/christmas-chocolate-bark/

• 2 cups dark chocolate chips – I subbed unsweetened baker’s squares and Splenda
• ⅓ cup pistachios
• ⅓ cup dried cranberries – not approved for Meltdowns, could omit
• ½ teaspoon sea salt

In small saucepan over very low heat, melt chocolate. Pour chocolate into parchment paper lined 8″ baking dish (I just poured onto parchment paper on my counter). Sprinkle pistachios and cranberries over. Using a metal spatula, spread mixture evenly to ~½ in thickness. Sprinkle salt over bark (I omitted to save sodium). Allow to sit until set, 1-2 hrs. Cut or snap into pieces and serve. In addition to omitting cranberries, you can add in or use other nuts and seeds. Using unsweetened chocolate requires LOTS of sweetener – this is very bitter. Next time I may mix some sugar-free syrup into the melting chocolate. Not recommended for those bootcamping or on another major program.

As you prepare for entertaining or attending parties for Christmas or New Year’s Eve, keep in mind these recipes! Feast maple-y, feast pistachio-y, and as always…FEAST ON!!!

~Coach Lauren

How about a healthy fruit dessert to bring to that next office holiday pitch-in or with coffee for a gathering of friends? I’m odd and not a fan of “spiced fruit” – which means most pies and crisps and cobblers aren’t terribly appealing to me. I do however love a good blackberry or raspberry dessert. The blackberries in this recipe piqued my interest so I gave it a whirl with my favorite apples, Granny Smith.

Apple Blackberry Crisp http://www.elanaspantry.com/apple-blackberry-crisp/

• 5 apples, peeled, cored and sliced (Gala, Braeburn or Honeycrisp)
• 1 pint fresh blackberries
• 1 Tbsp lemon juice
• 1 Tbsp vanilla extract
• 1 Tbsp arrowroot powder (thickener)
• 1 cup almond flour
• ¼ tsp sea salt
• ¼ tsp baking soda
• 2 Tbsp grapeseed oil (coconut would be fine too)
• 2 Tbsp sugar-free syrup

Place apples and blackberries in large bowl. Sprinkle with lemon juice, vanilla and arrowroot, tossing to incorporate all ingredients. Place apple-blackberry mixture in an 8×8 inch Pyrex baking dish and set aside. To make topping, in med bowl, combine almond flour, salt, baking soda, oil and syrup. Crumble topping over apple-blackberry mixture. Cover with tinfoil and bake at 350° for 60-75 min until fruit is juicy and bubbling. Remove from oven and uncover. If topping is browned, allow to cool for 10-15 min. If topping is not yet browned, place in oven uncovered for 5 min, or until browned.

I halved the recipe with 2 applies and just over a half pint of berries. A smaller baking dish would’ve been better for sure with less “stuff” as the fruit really cooks down. I often adjust ingredients in a recipe to make the carb and/or fat amounts come out a little differently. As is, count this recipe as 7 carb/fat servings (less than a full fat per serving). Appropriate on L0-1.

Enjoy your holidays with a little indulgence, but help keep the extra pounds at bay by integrating approved foods and the natural sweetness of fruit into your desserts. Feast with fruit, feast with crumble topping, and as always…FEAST ON!!!

~Coach Lauren

Here are some facts:

1) We are in full swing of holiday season.

2) Holiday parties and gatherings litter our calendars for the next month.

3) No party is complete without lots of dips!

4) Generally speaking, dip = dairy, typically sour cream and/or cream cheese.

5) NextGeners, as well as vegans and those lactose intolerant, avoid dairy.

6) You need some dairy-free dip recipes!

This week’s blog features tofu, yes tofu, as the base of dip recipes to help you and your friends and family feast friendly in December. Let me preface by saying I’d never really eaten tofu before, and even after a couple years at NGPT, I hadn’t investigated tofu recipes too seriously. However, I had a handful of dessert recipes with tofu and bought a lot so I started looking for other tofu recipes and found the following. The first was my favorite.

Yummy Vegan Spinach Artichoke Dip http://www.yummly.com/recipe/Yummy-Vegan-Spinach-Artichoke-Dip-Recipezaar?columns=4&position=9%2F26

• ½ yellow onion, diced
• 12 oz package frozen chopped spinach (thawed, drained and squeezed dry)
• 8 oz canned artichoke hearts, rinsed and drained well
• 1 Tbsp olive oil
• 12 oz package firm silken tofu
• ½ cup nutritional yeast flakes
• 3 garlic cloves
• 2 -3 Tbsp apple cider vinegar
• 1 tsp dried basil
• 1 tsp dried parsley
• 1/4 tsp cayenne pepper
• 1 tsp salt
• ½ tsp black pepper

Preheat oven to 350°F. Sauté onion, spinach and artichoke hearts in olive oil until onion is soft, ~6 min. Blend together everything else until mixed and smooth. Combine all ingredients. Taste and add extra seasonings and nutritional yeast, as needed. Smooth into non-stick baking dish and bake for 15-20 min, or until lightly browned on top. Serve warm with bread or tortilla chips.

Spinach Tofu Dip http://www.foodnetwork.com/recipes/spinach-tofu-dip-recipe/index.html

• 2 scallions, coarsely chopped
• 1 clove garlic, peeled
• 10 oz package frozen chopped spinach, thawed and squeezed dry
• ½ tsp cayenne
• ¼ lb silken tofu
• 2 Tbsp lemon juice
• Splash sesame oil (optional)
• 1 Tbsp soy sauce

Combine all in blender and process until smooth. Transfer to bowl and serve with raw vegetables.

Dill & Onion Chip Dip http://www.food.com/recipe/dill-onion-chip-dip-251041

• 12 oz box firm silken tofu
• 1 Tbsp oil
• 1-2 Tbsp lemon juice, freshly squeezed
• 1 Tbsp nutritional yeast (or to taste)
• 2 tsp dried dill
• 1 tsp onion powder
• ½ tsp garlic powder
• ¼ tsp mustard powder
• salt and pepper, to taste

Blend all ingredients in a food processor till smooth. (Add 1-2 tbsp water, if it’s too thick). Taste, add more seasoning if you like. Cover and refrigerate 30-60+ min. Stir before serving.

Now you ask, “I know nothing about tofu - Where do I get the tofu for these recipes?” I used http://www.morinu.com/shop/product_detail.aspx?id=2 and purchased it via one of my favorite shopping sites www.vitacost.com. Get creative – these aren’t just dips. Try them as toppers or sauces over chicken! This year, bring something healthy to the table so everyone can feast with dip, feast with creamy, and as always…FEAST ON!!!

~Coach Lauren
 

Recovering from a Thanksgiving food hangover? Looking for a recipe to help you get back on track with the food plan? Dumbfounded by the quantity of leftover turkey in the house? Today’s recipe will assist with all of the above. Designed as a slow cooker recipe with raw turkey, I opted to use cooked leftover turkey and cook this more quickly in a pot for an easy, thick, hearty chowder!

Turkey-Wild Rice Chowder http://lifemadedelicious.ca/en/Recipes/S/Slow-Cooker-Turkey-Wild-Rice-Chowder.aspx

• 2 lb turkey, cut in 1-in cubes
• 2 dried bay leaves
• 3 cups sliced mushrooms (8 oz)
• ½ cup uncooked wild rice
• 1 med stalk celery, ½-in pieces
• 2 med carrots, ½-in pieces
• ½ envelope onion-mushroom soup mix (omit to avoid sodium esp pre-weigh-in)
• 1-1½ cup unsweetened almond milk
• 1 quart chicken broth
• 1+ cup frozen baby sweet peas

For slow cooker, place all ingredients in except peas. Cover and cook on low 8-9 hours. Gently stir in peas. Cover and cook on high 5 min. Remove bay leaves. Entire pot includes 2 carb servings. Protein servings based on how much turkey you use and what level you’re on. 2 lb = 4 servings on L1-3 and 8 servings on L4. Let cool in individual containers - put some in the fridge and some in the freezer for quick eating anytime!

Using instant brown rice will expedite this process when cooking in a pot with pre-cooked turkey. Letting it simmer long enough, it’ll thicken up nicely – quite delicious! Substitute the powdered soup mix with onion and choice spices for a cleaner option.

Don’t let the holidays take control over you - regain control with filling and satisfying meals that are Meltdown Friendly. Then you can feast on Thursday, feast on Friday, and as always…FEAST ON!!!

~Coach Lauren

It’s that time of year. Pumpkin is everywhere. Before you burn out, here’s one last pumpkin recipe to check out!

Pumpkin Cinnamon Rolls http://www.fitnessrxwomen.com/life-health/jaime-baird/pumpkin-cinnamon-rolls/

Roll Batter:

• ¼ cup canned pumpkin
• 1 ½ scoops cinnamon protein powder (no cinnamon? try vanilla or pb)
• 2 tbsp almond flour
• 1/3 cup egg whites or 2 eggs
• ½ tsp baking powder
• Cinnamon if you want more cinnamon!

Glaze:

• ¼ cup sugar free maple syrup
• Dash of cinnamon
• 2 tsp. almond butter, smooth

Preheat oven to 375 degrees. In a bowl, mix all ingredients for the batter. Spoon into a cupcake pan sprayed with non-sticking cooking spray. Make four rolls. Place in oven and bake ~10 min. Then, using a fork or knife, loosen rolls and flip them over. Continue cooking the rolls ~2-5 min. The rolls are cooked when a toothpick in the center of the rolls comes out clean. Be careful not to overcook them. Remove from oven, and allow to cool slightly. Microwave glaze ingredients for ~15-20 sec. Remove from microwave and stir well. Dip both sides of the rolls in the glaze mixture, set on a rack or plate to cool and sprinkle with cinnamon. To maximize freshness, store leftovers in fridge.

I found this to be a little dry so you may want to add a bit of almond milk or water to the batter. Also, flipping the rolls helps cook them evenly but just smashes the pretty rounded top, so I’d say that flipping is optional. Since dipping both sides in glaze would be messy, I just did two layers (one after the first cooled and stuck) while they were sitting on a wire cooling rack.

Each of the four rolls has less than ¼ fat serving and about ½ a protein. This is something you could definitely work in to a pick two snack or meal with fat! On L4 this would be a full protein. Add in veggies and/or another ½ fat to round out a pick 2 snack!

Enjoy this fall-time treat as we approach Thanksgiving or double or triple the recipe to bring to your family’s get together! Next week: a way to use up some of that leftover turkey! Feast with pumpkin, feast with protein, and as always…FEAST ON!!!

~Coach Lauren

Today is a bit of a mild mash-up. It’s easy to find dozens of versions of common recipes on the internet. This weeks’ blog is an example. I have had these chicken cacciatore recipes in my mega recipe document for months and months but hadn’t tried them, fearful they would be bland. Recently when I was looking for yet another dish to use chicken breasts in that would count as protein/veg, I turned to this recipe and said, “Here goes nothing!” I followed the first recipe below mostly because it had a little more seasoning to it, but I added in the zucchini and tomato paste (or tomato sauce if you like) listed in the second recipe. I wanted a nice thick sauce that was veggie-heavy and tasted great. I found the leftovers tasted even better, once flavors had more time to meld. I was really pleased with the results and will definitely make this recipe again! Next time you’re looking for an easy stove top chicken dish that is simple to add a carb to (serve over brown rice), look no further!

Chicken Cacciatore http://www.foodnetwork.com/recipes/ellie-krieger/chicken-cacciatore-recipe/index.html

• Chicken breast halves
• Salt and pepper
• 2 tsp olive oil
• 1 medium onion, sliced
• 1 red pepper, sliced
• ½ lb mushrooms slice
• 2 garlic cloves, mince
• ½ cup low-sodium chicken broth
• 5 oz diced tomatoes with juice
• ½ tsp oregano
• 1/8 t red pepper flake

Rinse chicken and pat dry with paper towels. Season chicken with salt/pepper. Heat oil in a sauté pan over med-high heat. Brown chicken on both sides, ~8 min. Remove chicken. Reduce heat to med. Add onion and pepper, cover and cook, stirring occasionally, until vegetables begin to soften, ~5 min. Add mushrooms and cook, uncovered and stirring occasionally, until they begin to brown. Add garlic and cook, stirring, for 30 sec. Add wine/broth and cook until reduced by half. Add tomatoes and juice, oregano, red pepper flakes and 1/4 tsp of salt and simmer mixture covered for 10 min. Return chicken breasts to pan and simmer, covered, until chicken is just done, ~20 min more.

Chicken Cacciatore with Rice http://www.readyseteat.com/recipes-Chicken-Cacciatore-with-Rice-2207.html

• 2 Tbsp olive oil
• 1 cup chopped onion
• 2 cups sliced fresh mushrooms
• 3 small zucchini, cut diagonally ¼” thick
• 1 lb chicken breast, in 1” pieces
• 5 oz can Hunt’s no-salt tomatoes w basil, garlic, oregano
• ¼ cup tomato paste
• ¼ tsp salt
• 1/8 tsp pepper

Heat oil in skillet over med-high. Add veggies and cook 3-5 min until crisp-tender. Add chicken and cook 5-7 min until pieces are no longer pink in the center. Add undrained tomatoes, tomato paste, salt and pepper. Stir and cook until hot. Serve over cooked brown rice, if a carb meal.

I hope this blog helps you to understand the common phrase that cooking is an art not a science. (BAKING is a science!) Don’t be afraid to tweak recipes to fit our food plan, mix up a couple recipes to get just what you want, or just get creative in the kitchen with approved foods and see what develops! Feast creatively, feast artistically, and as always…FEAST ON!!!

~Coach Lauren

I realize the following statement makes me a freak: I don’t like the combination of peanut butter and chocolate. No Reese’s or buckeyes for this girl. I’ve never been a big fan of peanut butter (only started eating it on the Meltdown because I had to!) and just think it ruins chocolate. I have, however, found I enjoy almond butter and appreciate the milder, more neutral flavor it brings to recipes.

So, I’m pretty pumped to share this week’s recipe with you. For one, it’s a dessert and who doesn’t love that? Another reason I’m excited to share is because I’ve had this recipe for a LONG time but the idea of “triple almond” screamed HIGH FAT to me; however, when I tested it, it equates to 2 cookies for a fat serving just like my blogged peanut butter cookie recipe.

Triple Almond Cookies http://www.nuts.com/recipes/triple-almond-cookies-

• 1 eggs
• ½ cup Splenda
• ½ Tbsp sugar-free syrup
• ½ tsp baking powder
• ½ tsp vanilla
• ¼ cup almond flour (=1 fat)
• ½ cup almond butter (=4 fats)
• ¼ cup chopped almonds (=1 fat)

Preheat oven to 350. In a medium bowl, use a hand mixer to mix eggs, Splenda, syrup, baking powder and vanilla for 1 min. Add flour, then butter, then almonds, beating 30 sec. between each. Use a small spoon or Tbsp measuring spoon to scoop dough and roll into balls ~1” in diameter, then use a fork to smash down cookies until each is ~2” across. Bake 15-16 min, until barely starting to brown and still feel slightly soft. This is the halved version of the original recipe. For easy portioning, make 12 small cookies from the dough. 2 cookies = 1 fat servings, 1 cookie = ½ fat serving (appropriate sub for 1 Tbsp pb on meal #5 of Level 3-4).

As always, I give the disclaimer that all sweets and treats, even Meltdown-Friendly ones, should be eaten in moderation, on occasion, and not as a daily staple. Artificial sweeteners do have carbs and calories when eaten in bulk and may cause you to crave sweets more – and the last thing we need is MORE temptation to eat unhealthfully! That is why I often halve or even quarter the recipes I find because, unless I’m feeding multiple people, there is no reason for me to have more than a few servings of a treat on hand at any given time. With that said, when you want to whip up a more nutritious treat for yourself or loved ones, especially with the holiday season approaching, consider these delicious bites! And until next week, feast with almond flour, feast with almond butter, and as always…FEAST ON!!!

~Coach Lauren

Happy Halloween, NGPT nation! I don’t know about you, but I’m a big fan of stove top cooking. Food cooks faster than having to heat up an oven and the extended cooking time ovens require. I also like being able to SEE what’s happening. This recipe is simple, fast, and super healthy!

Balsamic Chicken with Mushrooms http://www.food.com/recipe/balsamic-chicken-and-mushrooms-54726?layout=desktop

• 2 tsp oil
• 3 tbsp balsamic vinegar
• 2 tsp Dijon mustard
• 1 large garlic clove, crushed
• 1 lb chicken breasts
• 2 cups mushrooms, small, halved
• 1/3 cup low-sodium chicken broth
• ¼ tsp dried thyme

Heat 1 tsp of oil in a nonstick skillet. In a medium bowl, mix 2 tbsp vinegar, mustard, and garlic. Add chicken and turn to coat. Transfer chicken and marinade to skillet. Saute chicken until cooked through, ~3 min on each side. Transfer chicken to a platter and keep warm. Heat remaining tsp of oil in skillet. Saute mushrooms for 1 min. Add broth, thyme, and remaining tbsp of vinegar. Cook, stirring occasionally, until mushrooms are deep brown, ~2 min longer. Serve chicken topped with mushrooms. Counts as protein and veggie.

So, I realize it’s Halloween. This isn’t a terribly festive dish, but candy isn’t quite on the menu! However, this cooks so fast, you can make it while the kids are getting dressed to trick-or-treating or before they can count their candy pieces after the festivities. Feast with earthly mushrooms, feast with tangy mustard vinegar sauce, and as always…FEAST ON!!!

~Coach Lauren

When we are kids, we generally have a little less choice in what we eat. Mom or whoever is the cook in the house makes food and puts it on the table. Many grew up with the phrase “You’ll eat it and you’ll like it” or at least knowing that they either ate what was set on the table or they went hungry. When you grow up and move out, you have so many choices…too many restaurant options, cooking whatever you please, scrounging around for leftovers or pantry items that can be construed as a meal. During the saddest of these moments, we often think back to a recipe Mom made and wish we could duplicate it. My mom didn’t cook terribly often, but what she did make was fast and simple. There are a few dishes I have strong memories of from childhood. With my nutrition now vastly different from the first 30 years of my life, I was excited to think of a recipe from Mom that I thought I could tweak for Meltdown life. This is a great side dish for any occasion, is unbelievably fast, and can easily be made in bulk for a pitch-in. I replaced canned tomato soup with no-salt-added tomatoes and sauce and got the sweetness of the dish with Splenda, which is totally optional, but made this dish more like Mom’s. Give it a try soon and see if its hominess reaches you too!

Mom’s Zucchini and Tomatoes (Janice Headley)

• Zucchini, diced
• 1 8 oz can no-salt-added tomato sauce
• 1 can no-salt-added diced tomatoes
• Oregano and salt to taste
• ¼ cup Splenda

Mix all in a large casserole dish. Cover and microwave on high for 5 min. Stir. Recover and microwave another 5 min on 70%. Stir. Microwave covered another 8 min on 70%. Let sit 5-10 min with cover on and stir again before serving. In short: nuke until done, tasting and seasoning as you go. How simple is that?

Bootcampers are cruising into their first weigh-in weekend to see what progress they’ve made in two weeks. Next week starts Level 2 with a menu day without carbs. Use warm veggie sides like this to fill and warm the belly. Feast on memories, feast on Mom’s recipes, and as always…FEAST ON!!!

~Coach Lauren

Some people love to cook. Some people like to cook but don’t have much time or energy. Others are plain scared to try. This recipe is a one-pan wonder you can make in about 30 minutes. The trickiest part of this recipe, for a novice, is to make note of when you need to cover the dish – particularly as rice is cooking, which requires all the liquid and steam to stay in to cook properly.

I encourage you to try this recipe and share it with your family. I think kids would go for this one and who doesn’t want to help their kids develop healthy eating habits too?

Dirty Rice with Shrimp http://www.foodandwine.com/recipes/dirty-rice-with-shrimp

• 2 Tbsp cooking oil
• ½ lb ground chicken/turkey (93% lean would be preferable!)
• 1 onion, chopped
• 2 ribs celery, diced
• 1 bell pepper, diced
• 1 clove garlic, minced
• ¼ tsp cayenne
• ½ tsp paprika
• ½ tsp dried oregano
• 1 bay leaf
• 1¾ tsp salt
• ¼ tsp black pepper
• 1 1/3 cups uncooked instant brown rice
• 2¾ cups low-sodium chicken or veggie broth
• 1 lb medium shrimp, shelled and halved
• 2 scallions including green tops, chopped

In a large saucepan, heat 1 Tbsp of oil over medium heat. Add ground meat and brown, ~2 min. Reduce heat to med-low and add remaining Tbsp oil to the pan. Add onion, celery, bell pepper, and garlic. Cover and cook, stirring occasionally, until veggies start to soften, ~5 min. Stir in cayenne, paprika, oregano, bay leaf, salt, black pepper, and rice. Cook for 1 minute, stirring. Add broth. Bring to a boil, reduce heat, and simmer, covered, for 15 min. Raise heat to moderate and stir in the shrimp. Cover and cook for 2 min. Remove pan from heat and let stand, covered, until rice and shrimp are just done, ~5 min longer. Remove bay leaf. Stir in scallions. Makes 4 protein/carb servings.

Enjoy the weekend NGPTers! I think the days of rain are past us, at least for a while. Go out and enjoy the fall weather and changing leaves then come in for this hearty, warming dish! Feast dirty (rice with all sorts of goodies tossed in), feast clean (natural foods!), and as always…FEAST ON!!!

~Coach Lauren